Posts Tagged ‘vegetarian’

Butter bean with turmeric tomato sauce

1 Carton or Tin of Organic Butter (Lima) beans
2 x tbsp of organic tomato puree
2 heaped tsp of turmeric spice
Splash of olive oil
A little water
Pinch of pink salt and ground black pepper
Handful of Fresh organic watercress.

Strain butter beans add to pan on low heat. Add tomato puree, splash of olive oil,stir in, add a little water and then add the turmeric and seasoning. Stir until heated through but not over cooked.

Serve with watercress. You can add a dressing if you like but the flavours are so clean and strong you don’t really need to. If you want to make a more substantial lunch, toast some home-made brown Rice and Gram Flour flaxseed bread (recipe to follow this)

Health benefits / supports:

Liver, digestion, colon, blood sugar, reduces inflammation, joint health, cardiovascular.

Turmeric has been used for thousands of years to support all round health and studies have shown that the extract from turmeric called curcumin is the part that plays a huge role in reducing inflammation.

I try to use turmeric everyday, and find ways to get it into my cooking and food prep.There are many ways to do this. You can also Take a supplement of the extract curcumin, which does help avoid the yellow fingers!

I made a bone broth and vegetable soup laced with turmeric for a friend who had an injury that required good nutrition for bone and joint healing. She loved the soup but wasn’t so sure about the yellow tongue. To me this just assured me that the curcumin was really getting into her tissues.

You can buy organic Turmeric from “BuyWholeFoodsOnline” https://goo.gl/jNPzWz, which may be a little cheaper as you can buy in larger amounts.
You can also buy the extract curcumin in food supplement form from health stores.



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Super Soups – Winter warmers

There is nothing like soup to warm you up, and this one warms you from top to bottom and takes little very time and uses up the veg in your fridge.

The mainstays of the ingredients are: Red Onion and beetroot, you can use any vegetable – it will just make the flavour vary – for example carrots and sweet potato will make it sweeter.

FoodSpa Red Soup – Health Boosting Chunky Vegetable Soup

Ingredients (serve 1-2)

1 x beetroot – chopped

Handful of broccoli stalks and florets

1 x Jerusalem artichoke (or potato) – chopped, can leave skin on

2 x medium red onion – chopped

Health Boosting Red Soup

Health Boosting Red Soup

3-4 cups of filtered Water

Pinch Cayenne pepper

Olive oil

1 and a half organic vegetable stock cube (see brand)

Grated goats cheese (or a little Gruyère)


Chop all vegetables, place all in boiling water with crumbled stock cubes – add chopped beetroot last, Boil for 10-15 mins – add pinch of cayenne pepper – according to how hot you like it.

It is important to not over boil to keep some of the enzymes and vitamin alive and is best eaten straightaway, but can be heated to take in a flask for lunch the next day.

Serve from pan – pour a little olive oil over and sprinkle a small amount of grated cheese on top.

This soup will make your cheeks rosy and your toes warm!

The Jerusalem artichoke and onion is packed with inulin to feed your gut flora.

A rich extra virgin olive oil is best for flavour and essential fatty acids.

The red onion and beetroot are filled with antioxidants and nutrients that look after your cardiovascular health. Plus lots of fibre!


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Salad dressing with healing properties – but delicious at the same time. I have been looking forward to the sun for so long – and at last it is here, for how long – who knows. When the sun is out is feels like time for some serious salads!

I thought I’d start with this delicious recipe that I am loving for all sorts of salads and foods that benefit from a little sauce, like my avocado crust Quiche for example.

It will keep in the fridge and you can add different foods to create many different flavours. It’s so much better to make your own dressing as many shop bought have added sugars, preservatives and low quality fats. See recipe below this picture for a healthy change.


The base for this dressing is:

Natural Organic Yoghurt – can be Greek Style for extra creamy, normal or low-fat.

Extra virgin Olive oil – I have also used Hemp and sesame oils, but flax oil is a great option to add Omega3

Apple Cider Vinegar – a fantastic way to get a good dose with out it being too acidic on teeth (too much ACV neat can cause enamel damage due to fruit acid content)

A pinch of Himalayan salt Crystals


Place yoghurt and oil in a jug and add Apple cider vinegar slowly – tasting the dressing until you are happy with it. This is the base and you can use this on its own, or see below for ideas on other flavours you can add.

The dressing in the picture is the base dressing plus:

A splash of Tamari

Finely chopped fresh ginger

A quarter of a teaspoon of finely grated raw garlic

Sesame oil

Pinch of cayenne pepper

The chopped side salad in the picture is simple but very tasty and a quick way to get some veg into your day:

Chopped young spinach leaves

Chopped red cabbage

Pumpkin Seeds

Sesame Seeds

Other options:

Sweet Mustard  – Add Manuka honey and a spoonful of English mustard (or any other mustard or honey)

Fiery Horse radish dressing – Add creamed horse-radish for a mild flavour or hot horse-radish for a fiery nasal cleansing bite

Fruity Antioxidant – Add fresh mango and a squeeze of lemon or lime juice and blend

Apple cider vinegar has been used as a remedy for so many ailments and health boosters over thousands of years, but there have only been very few studies on the health claims. Many people swear by it and I love the section on the very wonderful Actress Shirley Maclaine’s website where she promotes apple cider for health purposes and check out her suggestion for an Apple cider face mask: http://www.shirleymaclaine.com/articles/health/article-281

The few studies that have been done suggests that regular consumption can help with weight loss and diabetes. It is also believed to support digestion as the acidity helps to break down proteins, it is also anti viral, anti fungal, anti yeast and anti bacterial so can guard against these in our foods and environment. It helps to reduce inflammation in the body by its alkalising nature so can help relieve symptoms of arthritis. It is also believed to support cardiovascular health as it thins and cleans the blood. There is no medical grounds for much of this, but I have been using ACV for a long time now instead of lemon juice or other vinegar and I am convinced that my joints are healthier, and I know it helps my digestion. My kids love it on their chips that I allow them to have as a special treat occasionally! Organic unfiltered or with ‘The mother’ are best. Apple cider vinegar should be used with other foods as it can have a corrosive effect on teeth and cause soreness in the mouth just like all fruit acids and vinegar can. You can take a tonic of one cap full in water, rinse mouth out afterwards.

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Do you look in the mirror and feel let down by your skin, even if
generally it is okay?

Do you get acne type breakouts? Is you skin a bit lifeless, dull pale?
Or do you have large pores and get black heads?
Is your skin perfect some months and others seemingly inexplicably full of
breakouts that you feel helpless to do anything about?

This week I have been, shall we say, less than perfect in eating habits.
I haven’t followed all my own rules as I took my husband away for his birthday,
and we celebrated it over the period of a week culminating in a surprise party on Friday. Even though I am not a big drinker (of alcohol) and merely indulged in a couple of glasses of wine every day for a period of 3 days,
I have really taken a hit in my facial skin (not to mention lowered energy)
Being away I also ate mostly restaurant food, even though I chose fish and tried to avoid bread and fried foods, it’s impossible
to avoid high salt, added sugars and damaged fats.

Of course hormones are very much implicated, but they would not have affected me
so badly had I had more balanced dietary habits this week.

So I am taking extra care to repair the damage done over the past week and I
wanted to share my knowledge in the hope it will help other people to not only get
healthier looking skin, but in doing so it is likely you will feel better too.


Your skin is the biggest and most complex organ in the body – some medical scientists refer to the skin as the 3rd kidney.
The skin filters out many toxins from our internal

tissues and from external substances.

Functions of the skin:

Skin regulates temperature, we can feel and touch, it acts as a blood resevoir, it protects us from germs, heat and chemicals, it excretes toxins and water
to purify and cool us and it absorbs fat soluble substances both good and bad.

Exotoxins (external) that enter the skin will first be dealt with in the dermis where they must be part detoxified, they will then join the blood
stream and go to the liver for detoxification.

Endotoxins (Internal) these are from both diet and metabolic by products. If the liver is sluggish and overworked then toxins will not be efficiently detoxified and
some will enter the blood stream again causing problems.

The skin is forced to excrete more toxins if detoxification pathways (liver) are overworked,
creating unhealthy looking skin in the form of dullness, aging, and blemishes.

The toxins are moved around by the immune system, so if the immune system is inefficient
and/or over reacting this could cause skin problems like psoriasis, eczema,
inflamed pimples and make acne worse.

Substances that are in our diet and environment that are:

  • Free radicals (Oxidants) by their nature – are aging.
  • Overheated fats ie: fried, deep-fried, high heat: roasted, grilled,
    griddled fats, excess saturated fats.
  • Pesticides (even tiny amounts)
  • Alcohol, Recreational drugs, Pharmaceutical drugs
  • Smoking, smoked foods, smoke in the atmosphere from
    industry, BBQ’d or browned foods.
  • Perfumes – 95% are petroleum-based (include many home cleaning
    products, candles, soaps, toiletries, paint, air fresheners)
  • Rancid fats, Hydrogenated or oxidised fats – all natural state fats are liable to oxidation caused by free radicals.
  • Many food additives – Preservatives, flavour enhancers, excess salt and sugar, some colourings
  • Sugar, Sugar and Sugar!

Hormonal breakouts / Acne

Sugary foods and drinks create an insulin response – this causes an increase
in testosterone and IGF (Insulin Growth Factor) this in turn causes excess sebum
and skin cells to be produced which cause cysts under the skin and pimples. Reducing sugar has a very positive effect on skin. It also feeds bacteria creating higher risk of infection – for example in acne.
Getting an abundant amount of anti-oxidants is one of the best ways of keeping skin healthy as they assist the whole body to detoxify through the liver and skin.

You can increase antioxidants by making better food choices:

Asparagus, Barley Grass, Avocados, Apples, Broccoli, Green Tea, Cabbage,
Raw chocolate, Garlic, Eggs, Beetroot, Wheat germ oil, Spinach, Green leafy
vegetables, Orange Fruit and vegetables, berries, cherries and black grapes,
Sweet potato and other orange vegetables.

Essential FATS and oils for Skin health – the right fats are ESSENTIAL for
healthy supple skin:


Fish oil (not cod liver oil) – Omega 3 EPA

Flax oil – food – Omega 3 DHA

Olive oil – food – Omega 6

Avocado oil

Coconut oil – food – keeps the skin youthful and supple, especially when used on the skin.


Pumpkin seeds – essential fatty acids, zinc, protein and fibre

Sunflower seeds – Vitamin E, zinc, magnesium


Oily Fish

Vegetable juices with barley grass

Carrots, butternut squash, courgette (zucchini), red cabbage, beetroot, celery, ginger


Vitamin C, Fish or flax oil, B Vitamins, MSM (Methylsulphonylmethane), Zinc, Barley Grass, Antioxidant Multis or powders, probiotics.

It is said that the skin reflects how healthy you are inside, and whilst this is not as accurate as it probably used to be due to cosmetic surgery, advanced skin care and make up, in general it is true. If you feel great on the inside and have been looking after yourself well, people in general will notice that your skin looks better or that you look more vital and energetic. I know that I certainly couldn’t say that about my skin on Saturday morning and I have vowed to make it up.

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