Notefromthepublisher

Thisbookiswrittenasasourceofinformationonlyandisnotintendedtobetakenasareplacementformedicaladvice.Aqualifiedmedicalpractitionershouldalwaysbeconsultedbeforebeginninganynewdiet,exerciseorhealthplan.

CONTENTSCover

TitlePage

NotefromthePublisher

INTRODUCTION

Whatareraw,livingfoods?

Shoppinglistforessentials

Equipmentforaraw,livingfoodskitchen

NUTRITIOUS,FRESHJUICES&DRINKS

Immune-boosterJuice

SimplyApple&Lemon

Cleanse&HealJuice

Carrot,Apple&LemonZinger

YummyMummyJuice

Nature’sTonic

Sweet&RefreshingMojito

BlissfulVirginMocktail

Sugar-freeLemonade

SoothingTeas

TheLowdownonWheatgrass

BREAKFASTS,SMOOTHIES&MILKS

Lean&GreenSmoothie

Moo-freeShake

GetUp&GoShake

Resveratrol-richShake

Sugar&SpiceDelight

Dairy-freeYoghurt

Energy-boostGranola

Full-of-fibrePorridge

PowerfulQuinoaPorridge

Wheat-freeBreakfast

HOT&COLDSOUPS&APPETIZERS

SuperSeaweedSoup

NurturingPeaGreenSoup

PoshSoup

SweetcornChowder

Beta-caroteneSoup

DeliciousMelonGazpacho

VitaminDStuffedMushrooms

Potassium-richCelery‘Salt’

RAW&COMFORTDISHES

No-cheeseParmigiano

Raw-inspiringLasagne

Carb-freeSpaghettiwithSweetPepperPastaSauce

Stir,Don’tFry

DeliciousTacos

BetterThanTuna

RoastedGarlicCottagePie

One-potStew

PizzaTime

Hot&SpicyCurry

PastaallaCarbonara

Why&HowtoSprout

FRESHSALADS&SIDES

Cucumber,Avocado&RawMayo

Feel-greatSproutedSalad

ZestySproutedSalad

Anti-inflammatorySalad

CaesarSaladwithCreamyDressing

Dill-iciouslyStuffedPeppers

Omega-richWraps

QuickParsnipRice

GarlicSweetPotatoMash

Low-carbGarlicMash

Immune-boostingSpinach

SpinachSaladwithGarlicMushrooms

HEALTHY,NUTRITIOUSSNACKS&DIPS

CrackersAboutCrackers

Heart-friendlyPesto

LovelyTapenade

RedPepperSalsa

SmokedChipotleHummus

Good&CrunchySeedSnacks

AmazingCrackers

Lip-smackingOnionCrisps

PowerhouseNibbles

SnackAttack

S.O.S.Crisps

Salt&PepperCrisps

Sweet&TangyLeftovers

SweetPotatoCrisps

YUMMYTREATS&SWEETS

NutsAboutIceCream

Divine&DecadentTiramisu

BerryN-iceCream

LemonMeringuePie

Dairy-freeCrèmeChantilly

EnergyBars

Guilt-freeCookies

Mammy’sHome-madeBread

Nature’sSexySecret

WalnutBonbons

SweetIndulgence

LotsofLovelyHearts

No-sugar,No-cheese-cake

Not-so-naughtyButNicePies

IScreamSneakyIce-Pops

TheSweetestThingSyrup

WhyITakeSupplements

Resources

AlsobyBernadetteBohan

Acknowledgements

Copyright

AbouttheAuthor

AboutGill&Macmillan

INTRODUCTIONFIFTEENYEARSAGOlifedealtmeasevereblow:Iwasdiagnosedwithcancerforasecondtime.Itwasafinalwake-upcall.Itmademefocus,andpromptedmetotakemassiveactiontochangemylifestyle–nobutsandnoexcuses.Inowhadthemotivation,desireandwillpower,butrequiredtheknowledge.Commonsensetoldmethatfoodmustplayanimportantroleinhealthandhealing.Foodcanbesopowerful.Wecaneasilyseeandfeelthedetrimentaleffectsfoodcanhaveonourbodiesthroughweightandevensicknesswhenourdietispoor.Instinctivelyweallknowhowwellwefeelwhenweeathealthily.Foodkeepsusalivefromthecradletothegrave.SoImadeitmybusinesstofindoutwhatfoodsmakethebodyfunctioncorrectly.Lookingback,IhonestlythoughtIwasleadingahealthylifestyle;Iatefruitandvegeveryday,neversmokedandhardlydrankapartfromaglassofwinewithmymeals.Ohyes,Iwasoneofthe‘alittlebitofwhatyoufancywilldonoharm’brigade.ButhereIwasfacingcancerforasecondtimein12years.Itwastimetowakeupandupmygame.

Thoseofyouwhohavereadmypreviousbookswillhavesharedmyjourney.Idevouredbooks,attendedseminarsandlectures,oftentravelingabroadtryingtomakesenseofitall.Theprocesswaslongandpiecingtheinformationtogetherwasattimesarduous,particularlywhentheinformationwascontradictory.ItwasduringthisperiodthatIpromisedmyselfIwoulddomybesttohelpothersinasimilarpositioninthefuture.Ibelievethemostimportantdecisionyoucanmakeistotakecontrolofyourhealth.Whenyouspendtimepreparingthefoodsthatfuelyourbody,youareopeningthedoortorealhealth.Mostpeopletellmethatmakingchangestohealthierfoodsseemsoverwhelmingastheyaresousedto‘normal’food,butbelieveme,ifIcandoit,socanyou.

Withthisheavenlyselectionofdeliciousrecipesforeveryoccasion,youtoocanenjoyfabulous-tastingfoodthatwillimproveyourhealth.It’svitallyimportanttosustainhealthandwell-being,andyes,Iunderstanditcanbedifficultifyouhaveabusyandstressfullife,especiallyifworkandfamilycommitmentsconsumeeverymomentofyourday.Sometimes,nomatterhowmuchyoudesireaslimbody,lastingenergylevelsorimprovedhealth,youmaystillfinditdifficulttoshiftyourcomfortzoneandgoforthehealthyoption.Althoughthiscanbefrustrating,theconsequencesofpre-packagedsambos,ready-to-cook,ready-to-heatandready-to-eatmealsmakesthemdefinitelynottherightoption.

Ourbodiesareamazingmachines.Atthecoreofthemachineisthemostpowerfultoolwehave,ourimmunesystem.Theimmunesystem,whenworkingefficiently,willprotectusandkeepushealthy.Butthereisadealofsorts:forittolookafterus,wemustlookafterit.Howdowedothis?Well,likeeveryIrishmotherknows,whenyoulovesomeone,youfeedthemwell.However,withourimmunesystem,it’snotwithcomfortfood.No,thisbabyneedsfresh,plant-basednutrientstofuelitproperly.Actually,cometothinkofitdon’tallmotherstelltheirkidsto‘eatyourgreens’?

Iknowmanypeoplehaveadifficulttimeacceptingthatfoodcanheal,butwhenyouspeakwithpeoplewhohavehealedfromadvancedcancerwithouttreatmentsyouwillhavenotroubleacceptingthemiraculoushealingpowersofnature’sbounty.Meetingthesepeoplechangedmywholeperceptionoffoodanditsabilitytoheal,ithasbeenone

ofthekeyfactorsinmakingmemovetoaraw,livingfooddiet.Itwasnotjusttheseamazingpeoplewhoconvincedme,let’snotforgetalltheclinicalresearchthathasscientificallyvalidatedthatthereareelementsinplant-basedfoodsthatliterallysearchout,attackanddestroyviruses,bacteriaandcancers.

Maybeyoureallywanttoeatahealthierdietbuthavepreconceivedideasthatitistasteless,boringortime-consuming.Ipromiseonceyoutastehowdelicioustheserecipesare,itwilldispelanypreviousnotionsyoumayhavehadabouteatinghealthily.Asyouwillseefromthemouth-wateringphotographyinthisbook,healthyeatingisnotapunishmentorlivingonlettuceleavesandcarrotsticks.

Solet’slookbrieflyatwherewearecomingfrom,beforelookingforwardtowhereweneedtogo.Manydietspredominantlycontainmeat,fish,chickenanddairy.Snacks,potatocrisps,sugarysoftdrinks,processedfoodswithhighlevelsofsugarandsaltareregularitemsintheaverageshoppingbasket.Nowthereislittledoubt,evenamongthemostsceptical,thatthesefoodsareatbestoflittlebenefittotheimmunesystem.Itdoesnottakeascientisttofigurethatout.Listeachoffandthinkofthedisease:itcouldbeheartproblems,cancer,arthritis,diabetesand,ofcourse,extraweight.IrealisethatImayhavelistedsomeofyourfavouritethingsinthewholeworldandjustaboutnowyouareclosingthebook.Pleasedon’t,yourhealthandwell-beingarejusttooimportant.

Themisconceptionisthatmovingfrom‘normal’foodscanbeachallenge.Sugarandsaltarebothhighlyaddictive,andbyandlargeitisthiskindofaddictionthatkeepsusinthecycleoffeasting,dietingandattimesfeelingguiltyorevendepressedaboutourlackofcontroloverwhatweeat.

Sohere’sthedeal:wewillnotfocusonwhatyoucannoteatorshouldnoteat.Instead,wewillfocusonwhatyoucanandshouldeat.Throughthisbookyouwillseethatthetransformationisnotaboutdenial,butaboutthefeastofdeliciousmealsandrecipesthatyoucanstarteatingthisevening.

Whileteachingoverthelast15yearsIhaveseenadramaticshiftinthepublic’sattitudetotherolethatdietandlifestylesplayinpromotingoverallhealth.Thisshiftinattitudehaspavedthewayformoreandmorepeopletofocusonattaininggoodhealth.Somanyofourtelevisionprogrammesnowfocusontheadvantagesofchangingtoahealthierlifestyle,whileothersfocusontheincreasingdifficultieswefacewhenwefindourselvesontheendlessconveyerbeltofdrugsandhospitalwaitinglists.Therehasneverbeenatimewhentheoldsaying‘preventionisbetterthancure’hasbeensopertinent.

AsItravelaroundtheworldgivingseminarsandworkshops,Iaminundatedwithstoriesthatareatestamenttothepoweroflivingfoodasmedicine.Mymissionistoinspireyoutomakesimplechangesthatwillimproveyourhealthinapractical,easyandtastyway.Ihopethesenourishingrecipeswillsoonformacentralpartofyourweeklymeals.Makingfoodtastywillfast-tracktheswitchtolivingonrawfoods,andIhavefounditisthemostinfluentialwayofcreatinglastingchange.Askmyfamily–thetoughestaudienceofall.

Sowhyraw?Well,throughoutthebookIwillexplain,aswegothroughtherecipesstepbystep,theadvantagesandbenefitsofthefoodsIuse.Howeatinglive-enzyme-richfoodswecancombateverythingfromhighcholesterol,amyriadofdigestiveissuesandevencanceritself.Iwilltellyouhowfreshjuicesandveggiescanprovideyouwithallthe

calciumyouneed,somethingthatmanybelieveisonlyachievablethroughconsumingvastamountsofdairyorcalciumsupplements,andhowwecanhavetheproteinlevelsoftheworld’stopathletesandsportspeoplebyeatingplant-basedfoods.

ShortlyafterIstartedjuicingfruitsandvegetablesandaddedalotmorerawfoodsintomydiet,Isawrealresults.Myhealthimprovedgreatly,mypainfularthritisdisappeared,Igaveupwearingmyreadingglassesand,asanaddedbonus,mysparetyremeltedaway–andallofthesechangeshaveremainedconstanteversince.Theresultsofthesesimplestepssparkedatruelifechangethatalteredmywholeperceptionofcookedandrawfoods.Thankfully,Iamnowhealthierandslimmerwithoutdieting.

Thephysicalimprovementswillbeyourbestincentive.Yourhealthandvitalitywillbeanadvertisementforthislifestyle;youwilllookthepictureofhealth.Asyoubecomemorenourishedbyraw,livingfoods,youwilllosetheintensityofcravings.Thoseextrapoundswillsimplymeltawayandyouwon’tneedtopayattentiontoexpandingwaistlines.Raw,livingfoodsdonotcausethebodytogainweightbecauseyouareeatingfoodsintheirnaturalstatewithalloftheirenzymesintact.Enzymeshelpusassimilateanddigestfoodsproperly.

Countingcalories–athingofthepast?Never!Ohyes,definitelyathingofthepast.

Ratherthanthinkingofhealthyfoodsintermsofrestrictionanddeprivation,thinkaboutenjoyingathirst-quenchingjuice,awarmnourishingsouponacoldevening,ayummyspicycurry,pizza,pasta,cookiesorasliceofdeliciouscheesecakeallmadewithwholesomeingredients.Howdeliciousdoesthatsound?Trustme,theytastejustasgoodastheysound.

Eatingraw,livingfoodswillinjectvitalityintoyourlife,ithascertainlybroughtmyhealthtoadifferentlevel.IthaschangedmylifeimmeasurablyandthatiswhyIfeelsopassionatetosharewithyouhowtoenjoythispositivehealthyformofeating.Withextraordinaryvisualappeal,thesefoodsnotonlylookandtastedeliciousbutwillhelpfulfilyourbody’scrucialneedfornutrients.Ihaveincludedaselectionofstaplefamilyfavouritesaswellasamyriadofrefreshingnewchoicesthatwillhelpyoutransformfruitsandvegetablesintofantasticdishesthatwillsatisfyevenafussypalate.

Therecipesinthisbookwillhelpyoucreatealifestylethatissustainable,whichwillultimatelyleadtoahealthier,happieryou.Remember:youaretheonewhocanmakethebiggestimpactonyourownhealth.Yougettochoose.Butdon’ttakemywordforit.Justlookattheyummy,nutritiousfood.Andasgoodasthedisheslook,theytasteevenbetter.Theyaredelicious,themajorityareraw,andyoucanpreparethesetriedandtesteddishesinyourownhome.

Areyoureadytojoinmeandtakeaculinaryexcursionintothewonderfulworldofrawfoods?

Withlove,Bernadette

WHATARERAW,LIVINGFOODS?‘DeadorLive’

Thelogicunderpinningtheraw,livingfoodsdietisprettymuchcommonsense.Thinkofitintermsof‘livefoods’or‘deadfoods’.Livefoodsarefoodsthathavenotbeendenaturedbyheat,andassuchtheirnutrientsandenzymesremainintact.Eatingraw,livingfoodshasbecomethe‘in’thingamongconsumerswhoareconcernedaboutthefoodstheyeat.Naturally,livefoodsnourishyourbodymorethandeadfoods.

It’swonderfultoseepeoplegetbacktosomegrass-rootssolutionstoprotecttheirhealth.It’snotsurprisingthatpeoplemaketheswitch,whenyouconsiderthatmanyofthefoodsweeattodayareoftenfarremovedfromtheiroriginalnaturalstate,andcanbehighlyprocessed,ladenwithsugars,additivesandpreservatives,allofwhichhavenegativeeffectsonourhealth.Thescandalsinthefoodchainoverthelastfewyearshavemadeusthinktwiceaboutthefoodsweeat.Foodsweblindlytrustedandthoughtweregoodforus,wesubsequentlyfoundaredetrimentaltoourhealth.Yetafewyearsago,weateandgavethemtoourchildreninabundance.

Mostofushavetunnelvisionwhenitcomestofood,butthefactisthatmanyofthefoodsthatareeatentodaynotonlylacknourishmentbutalsocontainharmfulingredients.Somefoodslabelledasbeingthe‘healthyoption’,‘healthychoice’or‘healthyalternative’shouldpossiblybebetterlabelled‘buyerbeware’.Let’snotbeataboutthebushhere:thedesireforprofitisthemotivatingforcebehindmuchofthefoodthatisavailableforsale,asitisbasedoneconomicsandnothealth.Byeatinglivingfoods,youwon’tneedtowastetimecheckingoutthehiddeningredientsinthesenot-so-healthyproducts.

Thankfully,consumersarewakinguptothefactthatfoodmanufacturersarenowsellingready-mealsintheguiseofhealthfoods.Ifyouweretocheckyourkitchencupboardsorfreezer,howmuchofthatfoodhaveyouboughtbecauseofconvenience,andhowmuchhasbeenboughttonourishyourbody?

Ifyoureallywanttorechargeyourbatteries,eatmoreraw,livingfood.Heatingyourfoodisnotasgoodforyourhealthbecausecookedfoodcausesaninflammatoryresponseinthebodycalledleukocytosis(elevatednumberofwhitecellsintheblood).Leukocytesplayanimportantroleinthebody’simmunesystemtofightagainstinfections.Whenfoodisheatedabove40degreesCelsius,itsmolecularstructurechanges:oilsturncarcinogenicandproteins,vitaminsandliveenzymesaredestroyedinthecookingprocess.TheMaxPlanckInstituteinLeipzigfoundthatcookingdenaturesproteins,whichmeansthatourbodieshavetoworkhardertoassimilatethesedeadfoods.Becausethebeneficialenzymeshavebeendestroyedbycooking,thefoodisdifficulttodigestandprovidesverylittlenourishment.

Whenfoodsarenotcooked,theirnutrientsremainintactand,moresignificantly,liveenzymes–themostimportantpartofourfoods–arenotdestroyed.Allcellularactivityoflifedependsonenzymes,somuchsothatwithoutthem,therewouldbenolife.Enzymessuchasamylase,proteaseandlipasearenecessaryfordigestion.Enzymesstimulatethebody’skillerT-cellstodestroycancercells.Enzymesenhancelongevitysignificantly,as

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theyslowdownfree-radicaldamage.Thisisanothergreatreasontoeatmoreraw,livingfoods.Itisdefinitelyworthmakingtheefforttopreparefoodsthatwillprovideyourbodywithmuchmorenutrition.

Asthesayinggoes,it’snotthefoodinyourlife,butthelifeinyourfoodthatnourishesyourbody.

Deadfood

Youcannotexpecttothriveonthelifelessenergyofdeadfoods.Foodgivesusenergy,butwhenweconsume‘dead’foodswefeellethargicandheavy.Manyofthevaluablenutrientsthatareneededforrepairingandrebuildingourcellsareheatsensitive.Cookingdestroysenzymesandforcesthebodytoproducemoreofitsownenzymes,whicharesecretedbyourpancreas,andthisleaveslittleleftovertofightoffdisease.Enzymedepletionhasbeenassociatedwitharthritis,allergies,cancerandcardiovasculardisease.

Onaveragethecookingprocessdestroys:

50percentoftheminerals

75percentofthevitamins

100percentoftheenzymes,hormones,oxygenandphytonutrients.

Takemineralsasanexample–theyaremoreabundantinrawplantfoods.Plantspickup70to80differentmineralsfromthesoilandmakethemavailabletous.Thisiswhyyourmotheralwaystoldyoutoeatyourgreens.Whenweheatthese,50percentoftheirvaluablenutrientsarelost.Foodsthatarestrippedofnutrientswillnotfuelthecellsofyourbody.Rather,theywillleaveyouwithanexhaustedimmunesystem.

Livingonraw,livefoodsisamuchhealthieroptionthanonebasedoncookedfoods.Ifyouarenotinclinedtogiveupyourcookedmeals,youcouldalwaystrymydehydratedrecipes.Thesetastegreatandalterthetexturealittletomakethemmorelikecookedfoods.Thelowertemperaturepreservesthenutrientsandgivesyouyummy,tastymeals.Ifyouarestartingout,aimtohave50percentofyourdailyfoodsrawand50percentcooked,andgraduallyworkyourwayupto80percentrawand20percentcooked.Addsproutstoyourmealsorsaladsandtheywillsupplyvitalnutrientstoyourdailydiet.Ifyoumakeitallthewayto100percent,itwouldbeamazingforyourhealth.Thisrecipebookwillhelpyouachieveyourhealthgoals.It’sarecipebookthat’llgetyoueatinghealthierandbetterthanever,andIamsopassionateaboutthebenefitsofeatingrawfoodsthatIabsolutelyguaranteeyouwillnoticethedifference.

SHOPPINGLISTFORESSENTIALSMakeashoppinglist.Alistcandeterminethefoodsthatfillyourkitchencupboardsandfreezer.Nevergoshoppingonanemptytummyoryouwillfindyourselftakingtheeasyoptionsfromyouroldhabitsasopposedtonutrition-basedchoices.Wehaveamassiveassortmentofunhealthyfoodsatourfingertips,sorememberconvenienceisabigsellingpoint.Theyarefoodsforprofit,nothealth.Stickwiththelistandavoidthefoodaislesthatstockprocessed,sugaryfoods.Theremaybeafewitemsbelowthatyoudon’trecognise,butasyoubecomefamiliarwiththerecipesitwillallstarttofittogetherandhelpyoutomaintainawell-balanceddiet.

SWEETENERS

Coconutmilk,coconutcream,driedcoconut,carobpowder,stevia,vanillaextract,mapleflavour,driedfruits,Teeccinocoffeereplacement.

SAVOURYSEASONING

Celerysalt,paprika,cayennepepper,pizzaseasoning,oregano,basil,parsley,chipotlepowder,garlicandonionpowder.Whilefreshherbsgivethenicestflavour,itishandyasaback-uptohaveavarietyofdriedonesalso.BraggLiquidAminosisawheat-freeandsalt-freeliquidseasoningthatcontainsessentialaminoacids.

SEAWEEDS

Kelp,nori,dulse,wakameandarame.

NUTS

Pecans,walnuts,almonds,Brazil,macadamiaandpinenuts(althoughactuallyaseed).Nopeanutsorcashews.

VEGGIES

Icouldmakealonglistofveggies,butreallyjustchoosewhateverisinseason,andideallylocallygrown.Afewofmyweeklyessentialsaresaladleaves,avocados,onions,celery,cucumber,garlicandgingerroot.

SPROUTINGSEEDS

Alfalfa,broccoli,buckwheat,garlic,onion,sesame,fenugreek,pea,pumpkinandsunflowerseeds.

GRAINS

Millet,buckwheat,quinoaandteff.

BEANSFORSPROUTING

Mung,aduki,lentilsandchickpeas.

EQUIPMENTFORARAW,LIVINGFOODSKITCHENYou’reonlyasgoodasyourtools.Thinkhealth,notwealth.

Centraltoyourraw,livingfoodskitchenareafewcorepiecesofequipment.Ofcoursethereissomeinitialcost,butthinkofthisequipmentasaninvestmentinyourhealth.Ifyouwanttomaximiseyourchancesoflivingalong,healthy,productivelifeyouwillneedthetoolstohelpyoudoso.Believeme,itismuchbettertoincreaseyourchancesoflivingahealthierlifethantonavigateyourwaythroughhealthissues.Thinkaboutyourhealthasaninvestment,notanexpense.Investinginyourhealthshouldbeapriority,especiallyifyouwanttominimisethesoaringcostofhealthcare.Ifwetreatourhealthlikeanotherexpense,andfailtomakeitapriority,itcouldworkoutmoreexpensiveinthelongrun.Whenyoucareenoughtoinvestinyourhealth,everyonegains.Itisnotonlygoodforyou,butalsoforthehealthofyourentirefamily.

Thefirstandprobablythemostdifficultstepisknowingwheretostart.Herearesomeguidelinesofthetried-and-testedequipmentinmykitchen.Thisguidewillgetyoustartedandgiveyoutheresourcesandguidanceyouneedtohelpyouspendyourmoneywisely.Havingtherighttoolsforthejobisessentialtogettingtherightresults.

Buyingajuicer

Topofthelistisamasticatingjuicer.It’ssoeasytoimplementadailyroutineofjuicing,allyouneedisjustsomefreshfruitandvegetablesandagoodjuicer.

Therearebasicallythreetypesofjuiceravailable.Ifyouareinexperienced,youcouldspendagreatdealoftimedecidingwhethertogoforamasticatingjuicerorthecheapercentrifugalmodels.Somepeoplestartoutwiththecentrifugaljuicersbutthenupgradetoamasticatingjuicerbecauseofthedrawbacksofthecentrifugalmodels.Ofcourseyouwantagoodjuiceratacompetitiveprice,butdon’tcompromiseandstartwithajuicerthatisdifficulttowash,asitwillputyouoffjuicing.Aftertheinitialoutlay,Iamsureyouwillfindnocomparisoninthequalityandquantityofthejuicefromamasticatingmachineversusthatofacentrifugaljuicer.

Masticatingjuicersarenotusuallysoldinthehighstreetastheyareabitmoreofaspecialty–checkouttheResourcessectionattheendofthebookforsuppliers.

Masticatingjuicers

Twin-gearmasticatingjuicersproducethebestqualityjuice,andcostabout€500.IusemyGreenStarjuicernotonlyforjuicing,butalsotomakepizzaandpiecrusts,pâtésfromnutsandvegetables,saucesandyummytreats.Ifyouthinkamasticatingjuicerisoutofyourpricerangeorwonderingifitsworththecost,bearthesefewpointsinmind:

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Masticatingjuicersareveryeconomicalastheyproduceverysmallamountsofdrypulp,whichensuresyougetthebestpossiblevalue–themostjuice–fromyourproduce.

Theirstrongtrituratingandsqueezingpowerextractsmoremineralsfromyourproduce,whichgivesyouabetterqualityjuice.Theyhaveautomaticpulpejection,andthepulpcanevenbereturnedtothechutetoextractmorejuice.

Theyproducetwiceasmuchjuiceascentrifugaljuicers.Ifyoujuiceevenfourtimesperweek(especiallyifit’sfortwoorthreepeople)thepricedifferencebetweenthemasticatingandcentrifugaljuicerwilleasilybepaidinayearjustfromthesavingsonproduce.

Areallyimportantpointtolookoutforwhenbuyingajuiceristhetwogearsthatgrindthefruitandvegetablesslowly.Thetwingearsrevolveveryslowlywhilegrindingsothatnoheatisproduced,whichmeansyougetasuperiorqualityjuice.

Masticatingjuicersareoutstandingforjuicingkale,parsley,chard,lettuce,turnipgreensandspinach;thegearssucktheleafygreensinandgrindthemupwithoutclogging.

Oneofthebigadvantagesofthesemachinesistheirabilitytoreconstructthewatermoleculesinthejuice.Itdoesthisbymagneticallyextractingmineralsfromfruitsandvegetablesthroughmagnetictechnology,whichreducesoxidationofthejuice.Foragoodqualityjuice,youwantajuicerthatoxidisesthejuiceminimallyasit’sbeingmade.

Therearesingle-gearmasticatingjuicersthatarecheaper(about€200–300).Thesejuicerswilldoasimilarjobtothetwin-gearjuicers.Ifyouareonabudget,theSamson6-in-1willdoagoodjob.Itcanjuicewheatgrass,fruits,leafygreenvegetablesand

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herbs,whichmostjuicersboughtinthehighstreetstoreswon’t.

Masticatingjuicersdon’trequireanymessygreasingbeforeuse,unlikeotherjuicers.

Thetinyscreenrequiresabitofscrubbing,butareallyhandytipistoopenthenozzleatthefrontandpourajugofwaterdownthechutewhilethemachineisrunning.Thiscleansoutmostoftheremainingpulpandarinseunderthetapremovestherest.

Therearevariousaccessoriesthataresuppliedwiththemoreexpensivemodelssuchaspasta-andbread-stick-makers.

Centrifugaljuicers

Iamnotafanofcentrifugaljuicersbecausetheyusethepowerofcentrifugalforcetoseparatethepulpfromthejuice;thistearsupthefruitsandvegetablesanddestroystheenzymesinthejuice,themostimportantpart.Thequestioniswhyjuicewithamachinethatproducesapoor-qualityjuice?Ican’tseethesenseinthat.WhenIstartedjuicingImadethemistakeofbuyingacentrifugaljuicerbecausetheywerecheaperandreadilyavailable.

Thehighrevolutionsproduceapoor-qualityjuice,whichformeisabigdesignflaw.Theymainlyextractthewaterfromthefruitsandveg.Ifyouhaveoneofthesejuicers,youwillnoticehowthejuiceseparates.

Theyarealsoquitewastefulofproduceastheyproducealotofwetpulp,whichcanbecomeveryexpensive,particularlyifyouarebuyingorganicproduce.

Thespinning,fine-meshbasketinsidethemachineisapaintowash.Amachinethatisdifficulttowashisthemajorreasonwhypeoplewhostartjuicingenthusiasticallysoonpackitin.

Theotherlet-downisthattheappliancegetsjammedandcloggedeasily,whichisamajorannoyance.

Ialsoquestiontheirdurability.Ifyouarejuicingeverydayorjuicingforafamily,thesemachinescanburnouteasilyandneedreplacing.Ihadtwomachinesinthepastthatburnedout,whichwascostlyinthelongterm.

Finally,centrifugaljuicerswon’tjuicewheatgrassorleafygreens.Theytendtogetstuckandcanjamthemachine.Youendupstuffinginleafygreensandtryingtoforcethemthroughthemachine.

Manualjuicers

Theseareveryaffordable;however,theyarealittledifficulttouseandwash.

Incomparisonwiththeelectric-poweredmodels,theyarenotasgoodatjuicingfibrousveggieslikecarrotsandcelery.

Theycanjuicewheatgrassandleafygreensand,asaresult,mostpeopletendtobuythemjustforwheatgrassjuicing.

Manualjuicersarehandyifyouaretravelling,becausetheyarelightweightandportable,whichmeansyoucanmakeyourownfreshjuicewhereveryougo.

Ifyou’reseriousaboutyourhealth,remember:ajuicerisaninvestmentinyourhealthandyourfuture.Throughoutthebookyouwillfindlotsofdeliciouslyhealthyjuicerecipestodelightandturnonyourpalate.Happyjuicing!

Smoothie-maker

Asmoothie-makermakesdelicioussmoothies,saucesandbabyfoodsinseconds.Thebigadvantageofsomeofthemisthatyoucandrinkstraightfromthecup,whichsavesonwashingacumbersomesmoothiejug.Withlesscleaningup,youaremorelikelytostickwithyourhealthplanovertime.LookforonethathasBPA-freepoly-carbonatecupsthataredishwashersafe.Otherfeaturestolookoutforincludeextracompactcupsthatarelightenoughforlunchboxes,ortakingasmoothieorproteindrinktowork,andacommutersippinglid,whichissoconvenientifyoudrinkontherun.Ago-anywhereblendermakeshealthylivingmoreconvenientandeasy.

It’sidealforaquickhealthydrinkinthemorningifyouareshortontime,andit’sahealthywaytostarttheday,andfasterthanpreparingtoastorcereal.Youcanmakelow-caloriesmoothiesthatcontaintonsofgreathealthbenefits.

Dehydrator

Thisisasmallandinexpensivedryingmachinethatwarmsfoodslightlyasitremovesthemoisturefromfreshfoodwithoutdestroyingthenutrients,andgivesthefinisheddishtheappearanceofbeingcooked.Adehydratorisanexcellentpieceofkitchenequipmentthatwillmakecrisps,snacks,biscuits,crackersandmainmeals.Youcanalsomakesnacksfromleftoverproducelikeapples,bananas,herbs,etc.Thesesuper-healthyfoodsaretastierthanshop-boughtproductsandhavetheaddedadvantageofbeingfreefromartificialpreservatives.Thesnacksaregreatifyougetthemunchieswhilewatchingtelevisionorsittingatyourdeskandarefantasticforkids’lunchboxes.

Withasmallinvestmentinadehydratoryoucanproducesatisfying,tastyandenzyme-richfoodsforyourselfandyourfamily.It’sworththeinvestmentforthecrispsalone.Don’tbeputoffbythelengthoftimeittakestodrythefoods.Thetimeisnotspentpreparingthefood,it’sjustthelengthoftimeittakestodryitout.Adehydratorisnotlikeanoven;thereisnoriskofburningthefood,soyoudon’thavetowatchoverit.

Dehydratorsarerelativelyinexpensive;theStocklidehydratorisabout€150.Mineisinconstantuseinmykitchen,asit’ssimpletouseandkeepclean,andisveryefficient.Ithasavariabletemperatureadjustmentrangingbetween20°Cand70°C,soyoucanmakesurethatyouchooseatemperaturethatwillpreservethenutritionalcontentofyourproduce.Threetraysarestandard,butitcanbeexpandedtouseuptotentrays.IinitiallyboughtalargeronebecauseIdosomanydemonstrations,butIfounditbulkyandthefooddriedaroundtheedgesandnotinthecentre,whichwasanuisance,soI’ddefinitelyrecommendamorecompactmodel.

Powerblender

Preparingrawsauces,dips,milks,ice-creamsandcheesecakesisallaboutconsistency,andagoodpowerblenderoffersprecisionandconsistencyeverytime.IuseaThermomixasithasawidebowlanddetachableblades,soyoucanscrapeoutthecontentsofthebowleasilyandavoidwastage.It’smuchmorethanablender;infact,itchops,stirs,kneads,emulsifies,mixes,whips,grinds,minces,grates,blends,heats,steamsandevenweighsfood.

IfindtheThermomixpowerblendersuperforgrindingnuts,grainsandwholefoods,makingfavouriteslikealmondbiscuits,piecrusts,pâtésfromnutsandvegetables,saucesfromavastarrayofingredients,babyfoodsandfrozenfruitdesserts.Themotorisreallypowerfulanditmakeslightworkofcrushingandblendingicecubesandfrozeningredients.Ittakesthechoreoutofchoppingonions,potatoes,carrotsandherbs–yousimplyselectthespeedtocontrolhowcoarselyorfinelyyouwantyouringredientschopped.Youcanevenchopverysmallamountsoffood,likeasingleonion,injustafewseconds.Forbread-makingitissuperb,asthedoughmodeimitatesthekneadingactionofaprofessionalbakerwithanintermittentclockwise/counter-clockwisemotion.

Manyyearsofexperiencehavetaughtmethatifyoubuycheapyoubuytwice.Itisseriousmoney–about€1,100–butthislabour-savingdevicewillsaveyoutimeandatonofelbowgrease.Ofcourseyoucouldsaveyourmoneybydoingthesetasksyourself,butlifeistooshortforthat.Ifyouareconsideringbuyingapowerblender,IcantellyouIwouldnottrademinefortheworld.

Sproutingjars

Youdon’tneedtobeakeengardenerinordertogrowyourownsprouts.Believeme,itreallyischild’splay.Childrengrowalfalfaandcressintheirfirstyearinschool,sonoexcuses.Youjustsoaktheseeds,drainthem,rinsethemonceadayandleavethemtogrow.Bygrowingyourownsproutsyouareliterallygrowingyourownorganicvegetables.Sproutsareverymuchpartofmylifestyle,andIhavevarioussproutslikealfalfa,broccoliandradishgrowinginjars.

Ihavetriedandtestedmanydifferentgadgetsforgrowingsproutsandalwaysendupgoingbacktotheglassjarsystem.Whyso?WellIfindsomeoftheothergadgetsapaintowash,andIamallformakinglifeeasy.Theglassjarssetwithstainlesssteelrackandceramicdriptrayisacompletekit.It’seasytouseandeasytowash–abigplus.Ipopthejarsinthedishwasheralongwiththemeshlids.Someofthekeyfactorsinsproutingaremoistureandoxygen.Moistureactivatestheseedstogerminateandbeginthegrowingprocess,andyouneedgoodcirculationofairtoproducemould-freesprouts.Agoodsethasastainlesssteelrackangledat45degrees,whichallowsbetterdrainageandventilation,unliketheplasticversions.Theyarealsodishwashersafe.

Sproutingseedsandbeansisinexpensiveandanexcellentwaytoensurethatyouandyourfamilyhaveagoodsupplyofvitaminsandminerals.Sproutsareconstantlygrowing,rightupuntilthetimeofconsumption.Addthemtojuices,soups,sandwiches,saladsandmainmeals.

Vegetablespiraliser

Thisisafabkitchengadgetfortheliving-foodenthusiast.It’seasytouseandyoucanmakespaghetti,vegetablenoodles,potatochipsandshoestringpotatoes,allfromveggies.Howcoolisthat?

It’sagreatwaytojazzupasaladasitaddsinterestingtextures.Thenoodlesareperfectfor‘stir-raws’(-fries)andsalads,andtheinterchangeablebladescancutcucumber,carrots,sweetpotatobutternutsquash,courgettes,radishesandapplesinseconds.Aneasygadgettouse,yousimplypoptheveggiesonthespikesandturnthehandletoproducebeautifulspaghetti,spiralsorribbonsinstantly.Kidslovetheinterestingshapesandit’sagreatwaytogetthemtoeatmoreveggies.

Youcanalsocreatefineshoestringgarnishesjustlikerestaurantchefsandimpressyourdinnerguests.Itrinsesveryeasilyunderthetap–IdothistheminuteIamfinished,beforefooddriesontoit.Thebladesandcuttersareverysharp,soaswithanyblade,becareful.

Measuringcupsandspoons

Atraditionalmeasuringsetisinvaluable.It’smucheasiertomeasureincupsforrawfoodrecipesastheydon’thavetobesoexact.Theycostabout€5.

Sharpknives

IamnotgoingtoharponaboutsharpknivesasIamsureyoualreadyknowthatagoodsetofsharpknivesmakeslifeeasierinthekitchen.Enoughsaid.

Waterdistiller

Cleanwaterisessentialforahealthybody.Itissoeasytocleanthewatercomingintoyourhome,nomatterwhatyourbudget.Nothingismoreimportantforyouandyourfamily’shealththancleanwater.Tapwatercontainsmeasurableamountsofseveralcontaminants.Youmayfindithardtoswallowtapwaterwhenyoudiscoveritcontainstoxicchemicals,suchaschlorine,fluoride,leadandaluminium.Theproblemsassociatedwithtapwaterhavebeenwidelypublicised.ArecentreportfromtheDrinkingWaterInspectorateintheUKrevealedthat,despitewidespreadpurificationtreatments,

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pharmaceuticaldrugsarefindingtheirwayintothewatersupply.AnotherreportintheUSfromtheEnvironmentalProtectionAgencyrevealedthatinjustonesingleyear,2.4billionpoundsofcancer-causingmaterialswerereleasedintotheenvironmentandstatedthatmuchofthesecancer-causingtoxinsandchemicalsfoundtheirwayintowaterandfoodsupplies.

Tohelpyouevaluatethedifferentoptions,Ihavepickedaneconomicallypriceddistiller,areasonablypricedreverse-osmosissystemandamoreup-marketatmosphericpurificationsystem.

DISTILLERS

Distillersarethemosteconomicalandeffectivewaystoremovechemicalsandpurifywater.

Theyaresimpletooperate,donotrequireinstallationandarebasicallymaintenance-free.

Theinitialoutlayisnotexpensive–around€280–andconsumptionofelectricityisminimal,whichmeansyougetpurewateratthelowestpossiblecost.

Distillerseliminatethecostandinconvenienceofbuyingbottledmineralwater.

Distillerscleanthewaterof99percentofimpurities,bacteriaandchemicals.

Distilledwaterproducesanegativeionreactioninthesystem;negativeionsarealkaline-forming.

VORTEXWATERREVITALIZER

WhenwatergoesthroughaVortexWaterRevitalizeritisrevitalisedwithoxygen,energyandhigherfrequenciesthatpurify,steriliseandoxygenateyourwaterbacktoa‘livingwater’state.

TheVortexWaterRevitalizerhasaninternaldouble-spiralflowformthatsimulatesthenaturalmovementofwaterinnature.WhenthewaterflowsintotheVortexRevitalizer,itisbeingsplitintotwoparallelstreams.Thisnaturallife-formingenergeticimplosionprocessallowsdenatured,lifelesstapwatertobebroughtbacktoitsnaturalstateandbeinstilledwithitsnatural,lifesupportingproperties.Byputtingwaterthroughitsnaturalflowdynamics,water’sself-cleaning,antibacterialpropertiesarerestored,itisbroughttoanaturalpHbalance,anditisnaturallysoftened.

Thethreemostimportantbenefitsofrevitalizingyourwaterare:

Yourwaterbecomesinstantlyabsorbedbyyourbodyandtastesgreat.

Revitalisedwaterincreasestheamountofdissolvedoxygeninyourwatertowardsitsnaturallevel.

Iteliminatesandpreventsslimybacteriabuild-up.

Iuseafive-stagereverseosmosissystem,whichremovesthemajorityofthecontaminantsthatarefoundinregulardrinkingwater.IhavealsoattachedaVortexWaterRevitalizertothesystem,andtheendresultispure,livingwater.

REVERSEOSMOSIS

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Thisdomesticdrinkingwatersystemismostcommonlyknownforitsuseinconvertingseawaterintodrinkingwater,thoughtheyarealsomadeforbothmainsandwell-watersources.

Areverse-osmosissystemsitsunderyourkitchensink.Itconnectstoaseparatetaponyoursinkunit,anditisalsopossibletoconnecttoarefrigerator’swatersupplyformakingice.

Itisafiltrationmethodthatremovescontaminantssuchaschlorine,fluorideandotherchemicalcontaminants,heavymetals,bacteria,viruses,organiccompoundsandevenradioactivematerials,whichensuresabouta95percentpurityrateforyourdrinkingwater.

Itisespeciallyimportanttomakesurethatsourcewaterpassesthroughafive-micronsedimentfilterasotherwiseitcanaffectthetasteandappearanceofthewater.Manyofthecheaperversionsonlyhaveone-ortwo-stagecarbonfilterssystems;thesecheapsystemsreallyonlyfilteroutlargemoleculesfromthewateranddon’tcleanthewatersufficiently.

Thecostofthesystemsuppliedandfittedisusuallyabout€400.Therearecheapersystemsontheinternet,butkeepinmindthatyouwillhavetofindaplumbertofitthesystem.Youwillneedanannualservicetomaintainitandchangethereplacementcartridgesintheyearstocome.SeeResources,here.

Besidescleaningthewaterinyourhome,ahomesystemhasmuchlessimpactontheenvironmentthanplasticwaterbottles,animportantfactorforthenextgeneration.

ATMOSPHERICWATER

Thissystemusesreverse-osmosistechnologybutrequiresnowatersource.Itcreatesdrinkingwateroutofthemoistureintheatmosphere,whichmeansthatthistypeofgeneratorextractswaterfromvapourintheatmosphereandconvertsitintopuredrinkingwater.

Themajoradvantagewiththissystemisthereisnogroundwatercontamination.

Theyareagoodreplacementforconventionalwatercoolersinofficesastheycutdownonluggingheavywaterbottlesabout,andcanbeusedwhereverthereisanelectricaloutletnearby.Ifyoubuybottledwater,beawarethattheplasticusedtomakewaterbottles(polyethyleneterephthalate)leachesoestrogensintothewaterandgenerates100timestheamountoftoxicemissionsasthesameamountofglass.

Thesesystemsdehumidifyyourworkingandlivingenvironment,andpurifytheairyoubreathe.Theyalsoeliminateover90percentofairbornegermsanddustfoundintheair.

Theyareusefulinlocationswherewaterisscarceorexpensive.

Asacostcomparisonthesesystemscomewithasizeableup-frontinvestment.Thevariousmodelsrangefrom€1,800to€2,000.

DrinkingwaterhasmanybenefitsandIencourageyoutodrinklotsofitforthesakeofyourhealth–justmakesureyouknowitssource.

Checkthelabelsforhealthenhancerandimmuneboosterrecipes

Therecipesareseparatedintotwogroups:healthenhancerrecipesandimmuneboosterrecipes.Althoughthisbookismostlyraw,Ihaveaddedafewcookeddishestohelpyouthroughthetransitionphase.Theywillgiveyoucomfort,familiarityandeaseyourwayforward.

Whenyouaretryingtochangepooreatinghabitsithelpsenormouslyifyougetyourheadintherightplace.Yourmentalapproachcanworkforyouorbeoneofthebiggestdrawbacksyouwillface.Thinkaboutit:ifyourmindisconstantlynaggingyouwiththewhysandwherefores,willitmakeforasmoothtransition?Thereisenoughresearchinrecentyearstoshowthatnegativethoughtsinfluencethephysicalbiologyofthebody.Apositive,focusedattitudeisthekeytoasmoothtransition,itcouldbejustasimportantforthebodyaseatingnourishingfoods.

Therecipesmarked‘healthenhancer’areforthoseofyouwhowanttomakesomechangestoimproveyourhealthbutwhoarenotfacingahealthchallenge.Theyincludefruitsandpotatoes,whichareomittedfromtheimmuneboosterrecipes.

Youdon’thavetochangeyourentiredietatonce,unlessyouwantto.Drasticchangesindietarehardtostickwith–youmightlastaweekortwobeforeyoustartcravingallthestuffyouarepsychologicallyattachedto.Cleaningoutthefridgeofallthefamiliarfoodyounormallyeatandreplacingitwithafieldofgreenveggiesmaynotbeawisemoveinthefirstweek.

Theeasiestwaytotransitiontobetterhealthistotransitiongradually.You’llfindit’snotastoughasyouthink.Theserecipeswillhelpyousuccessfullytransitiontoahealthierdietwithoutstarvingyourselforfeelingdeprived.Alloftheimmuneboosterrecipescanalsobeusedbythosegoingthroughthetransitionphase.

Immuneboosterrecipes

The‘immunebooster’recipesareforthoseofyouwhowanttoloseweightorarefacingahealthchallenge.Manypeopleonlychangetheireatinghabitswhentheyareforcedtobecauseofahealthissue.It’ssoimportanttoeatnutritiousfoodswhenyouareunwell,especiallyifyouloseyourappetiteordesiretoeat.Thisiswhererawfoodshelp,asenzymeshelpdigestfoodsandareresponsibleforalloftheworkdoneinsideourcells.Asalldigestionbeginsatacellularlevel,eatingenzyme-richfoodsisaninexpensive,reliablewaytofeedyourcellsandrejuvenateyourhealth.

Eatingnutritiousfoodsisaveryeffectivewaytocreateabodythatisresistanttodisease.MotherNaturehaslacedthousandsoffoodswithnutrientsthathelpkeepinfectionsandotherillnessesatbay.Theimmuneboosterrecipeswillalsohelpyouloseunwantedweightpermanentlywithoutdeprivingyourself.

Oneofmystudentsrecentlylosttwoandahalfstoneinweight.Shehadtriedallthesexytemporarydietsforyearsbuttheyhadnolastingresults.Shesimplymadeafewsmallchanges,andshepreparesallherfoodnowherself,eventhoughsheinsistedshewasuselessinthekitchen.Thankfully,withrawfoodsyoudon’tneedtobeachef.Smallchangeshelpedherbreakharmfulhabitsandcreatebetterones.Whatbetterwaytoimproveyourhealthandlooksthanwithdeliciousnutritiousfoods?Foodsthatarerichinantioxidantandanti-inflammatorycomponents,aswellasessentialenzymes,vitaminsandminerals.

Theseimmuneboosterrecipesareabitmorehardcore.Ihavechosentheseparticularrecipesbecausetheywon’tspikeyourbloodsugars,andsotheydon’tincreaseweightgainorencouragethegrowthoffungus,yeasts,parasitesandcancer.Thebottomlineisnutrition,complementedbyagoodmentalattitudeandphysicalactivities,whichareallessentialelementsforthoseonthepathtobetterhealth.Realhealthismorethansimplytakingcareofthephysical.

Ifhealth,tasteandsimplicityarewhatmotivateyou,thenyourfirstportofcallisfreshveggiejuices.Icannotrecommendthesetherapeuticjuicesenough.Juiceswillgiveyouanewleaseoflife;youwillimmediatelyfeelthebenefitsofjuicingveggiesbecausetheyhaveamazingnutritionalbenefits.Theytastefantasticandareeasilyabsorbedbythebody.Thethreemainreasonsforjuicingarehydration,cleansingand,lastbutnotleast,thefloodofabsorbablenutrientsthathealandrepairyourcells.

HEALINGLet’sstartwiththewonderfulhealingpropertiesoffreshveggiejuices.NoticethatIhavemadeadistinctionbetweenfruitsandveggies.Iamnotabigfanoffruitjuices,althoughIhaveaddedsometothisbook,hopingthattheirsweettastewillgetyoustarted.InmyearlydaysofjuicingIusedlargeamountsofapplesandcarrots,ascarrotsarerichincarotenoidssuchasbeta-carotene.Ofcoursemyeyesightimproved,asbeta-caroteneisfantasticatenhancingeyesight.ButlittledidIknowatthatstagethatcarrotsarealsoloadedwithsugar(fructose).Sugarshaveadetrimentaleffectonourhealth–evennaturalsugarssuchasfructose.Vegetablejuicesarelesstaxingonourblood-sugarlevelsthanfruitjuices,whichcanspikebloodsugars.

Veggiejuiceswillboostyournaturaldefencesbecausetheyarehighlyconcentratedformsofnutrition.Theirtherapeuticpropertiesareofparticularvaluetopeoplefightinganykindofdisease.GreenjuicesareamajorpartoftheHippocratesHealthprogramme,whichIhavefollowednowforfifteenyears.Ifyoulackenergyorneedaquickpick-me-uptoovercomefatigueorthedreadedafternoonslump,veggiejuiceswillrechargeyourbatteriesandgiveyouthestaminayouneed;theyaretheperfectantidotetofatigue.Theyincreaseyourintakeofvitalnutrientssuchasenzymes,phytonutrients,vitamins,mineralsandaminoacids.Toboostenergylevelsandmaximiseyourabilitytofightdiseasegoforgreenjuicesmadewithcucumbers,celery,kale,spinachandsprouts.Youcanflavourthemwithlemonorginger.

HYDRATIONStayinghydratedisofmajorimportanceasourbodies’systemsdependheavilyonwater.Whenyouaredehydrated,yourbody’sresponseistodecreaseurineoutputinordertoconservewater.Yourorganscannotfunctionwellwithoutwater,soyourbodyprioritisestheirneedsfirst,compromisingotherbodilyfunctions.Asyourbodytriestopreventwaterloss,itextractswaterfromotherareas:thelymphaticsystem(whichremovestoxinsfromthebody),thebloodstream(whichcarriesoxygenaroundthebody)andthecolon(whichremoveswaste),nottomentionyourskinandyourjoints.Bydrinkingfreshvegetablejuices,youcaneasilycutoutemptycaloriesfromsoftdrinksthatcontainartificialsweeteners.Chemicalsweetenersindietsoftdrinksacidifythebodyandcauseyoutoretainfluids,givingyouabloatedappearance.Carbonatedsoftdrinkscontainphosphoricacid,whichacceleratesboneloss.Besides,thinkofthemoneyyou’llsaveonsoftdrinksandcartonjuices,whichlosetheirbeneficialenzymesinthepasteurisationprocess.

Whatbetterwaytohydrateandincreaseyourintakeofveggiesthanwiththese

deliciousjuices?Cucumbersarefullofwater–that’swhytheyarethebaseofmostgreenjuices.Withjusttwoglassesofjuiceperday,youcanhydrateyourbodywithnourishingveggies–amuchbetterbetthanthefluoridatedwaterthatcomesoutofmosttaps.Ifyoufinddrinkinglargeamountsofwaterdifficult,thetaintofthechemicalsthatareaddedtoyourwatermightbethereason.

Twodeliciousjuicescaneasilyincreaseyourfluidintake.Fortwo225mlglassesofjuiceperday,Iuse2largecucumbers,4sticksofcelery,afewstalksofkaleandtwohandfulsofsprouts.IfItriedtochompmywaythroughthatlotitwouldtaketheentireafternoon,andIamnotsuremyteethwouldstandit.Yes,Iknow14cucumbersinaweeksoundslikealotofextrashopping,butdon’tyoudeservethebest?Thinkofallthatrawliquidnutritionthatwillhydrateyourskinandenhanceyourstaminaandvitality.Yourshoppinglistwillchange,butyouwillhavethesatisfactionofknowingthatyourfreshlyextractedjuiceshavenoartificialcolourings,flavoursorpreservativesbecauseyoumadethemyourself.Remember,carbonatedandcartondrinkscanworkouttobeexpensivebycomparisonwithfreshjuices.

CLEANSINGJuicesareagreatwaytostimulatebettereliminationofwastesandtoxinsandassistwiththedetoxificationprocess.Ican’tbegintotellyouthestoriespeopletellme(well,notinarecipebookanyway)ofhowjuicinghashelpedthemmovemountains(abittoomuchinformation,maybe).Ifyouwantaspringcleanfromtheinside,thereisnobetterwaytogentlyremovethecloggedupaccumulationsofwasteandtoxinsthatliveinourdigestivetract.Believeme,whenyoudrinka225mlglassofjuicefirstthinginthemorning,itwillflushoutyoursystemverythoroughlyandassistintheimportanttaskofcleaningouttheintestines.

Veggiejuicesaresoeasytoassimilatecomparedtosolidfoodsasthefibreisremoved.Thismeanstheworkloadforourdigestivesystemisreduced,andyoucantakeinthefibreyouneedthroughyourfoodthroughouttherestoftheday.Addinglemonstoyourjuicesforextraflavourisalsobeneficial,astheyhavemanymedicinalproperties.LemonsarerichinvitaminCandalsocontainsmallamountsofniacinandthiamine.ThevitaminCcontentoflemonsnotonlyhelpstostaveoffcolds,itisalsoveryeffectiveatcleaningthedigestivetract,andgreatforhelpingustometabolisecalcium.Usetheskinoflemons,too,astheyareloadedwithphytonutrients,butmakesurethelemonsareorganictoavoidexposuretopesticides.Ifindthatincludingtheskinofthelemongivesanicezingtovariousjuices;Iuseskin,pithandeventheseeds.

Ifyouwanttonurtureyourbodywiththecorrectfuel,agewellandhelpyourbodybecomeapictureofhealth,getintothejuicinghabit.Iguaranteeyouwillsoonreaptherewardsofthisnot-so-fruit-fulldiet.Sláinte!

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IMMUNE-BOOSTERJUICEIMMUNEBOOSTER

Mostjuicescontainfruits,butit’sgreenveggiejuicesthatalkalisethebody.Whenthebodyfluidscontaintoomuchacid,itisknownasacidosis.Acidosisoccurswhenyourkidneysandlungscan’tkeepyourbody’spHinbalance.Thisjuicewillneutraliseandalkalisethebodyasitcontainsalfalfasproutsandapricotkernels.Allsprouts–alfalfa,sunflower,pea,broccoli,buckwheat–alkalisepHlevels.Iuseblackdinosaurkale,butifyoucan’tsourceit,curlykalewilldonicely.Blackdinosaurkalehaslong,darkgreenleavesandcanbesourcedinallmajorsupermarkets.Rootgingerhasnumeroushealthbenefits,too.Thisjuiceisawonderfulwaytoboostimmunity,asyouaredrinkingthebloodoftheplants.

WHATYOUNEED

Handfulkale

2handfulsalfalfasprouts

1cucumber

2celerystalks

5apricotkernels(optional)

Ginger,totaste

WHATYOUDO

Processthekaleandsproutsthroughthejuicer.

Thenaddapricotkernels,celery,cucumberandginger.

Returnthepulptothejuicertosqueezeoutmorejuice.

Rootgingerwillnotonlyfireupthedigestivejuices,italsohasaphrodisiacproperties.

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SIMPLYAPPLE&LEMONHEALTHENHANCER

Althoughtheysay‘anappleadaykeepsthedoctoraway’,applejuicehasaveryhighsugarcontent.Whilefructoseisnatural,itwillspikebloodsugars.Alwaysdilutefruitjuiceswithwatertoreducethisproblem.Iusetheseedsoftheapplesinthejuice,astheycontainnitrilosidesthatarepowerfulinfightingdisease.

WHATYOUNEED

2apples

2lemon,withskin

WHATYOUDO

Washalltheingredientsandprocessthemthroughthejuicer.Simple!

Thisjuiceissimplicityitself,andtheingredientsarereadilyavailable,butdotryyourbesttobuyorganic.Beobservantandwaryofchemicallysprayedfruits.Ifyoucannotsourceorganicfruitandveggies,thenpeelthem.Iknowyoulosealotofnutrientswhenyoupeelfruits,butiftheyaresprayeditcannotberemovedbywashing.

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CLEANSE&HEALJUICEIMMUNEBOOSTER

Iusethisjuiceeverydayasitticksbothboxes.Itiswonderfulforcleaningoutthedigestivetractandhealingthesystem.ThisisthemainjuiceusedattheHippocratesHealthInstitute,asitispackedwithchlorophyll.Anincreasingvolumeofresearchshowsthatconsumingfoodsthatarerichinchlorophyllneutralisesfree-radicaldamageinthebody.Oxygen-freeradicalsattackmanypartsofthebodyandcontributetoheartdiseaseandcancer,andspeedstheageingprocess,especiallyinthejoints.Trylemonorlimetovarythetaste.

WHATYOUNEED

1cucumber

2celerystalks

Handfulsunflowersprouts

2lemon,withskin

WHATYOUDO

Processallingredientsthroughthejuicer.

Ifthecucumberislargeenough,thisrecipewillserve2people.

Cleanseandhealatthesametimewithjusttwogreenjuiceseachday.

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CARROT,APPLE&LEMONZINGERHEALTHENHANCER

Ifyouarejuststartingtojuice,youcanmixsmallamountsoffruitsinwiththeveggies.Thesweetfruitswillencourageagoodjuicingregimeand,asyouprogress,youcangraduallyphaseoutthefruitsinfavourofvegetables.Addsomewatertodilutethesugarcontentofthejuice.

Thisjuiceisgoodforyourbonesasit’srichinabsorbablecalcium,unlikemanysyntheticsupplements,whicharesecretedbythebodybecausetheycannotbeabsorbed.Iusehalfalemontogivethejuiceanicetangytaste.

WHATYOUNEED

2carrots

1apple(includingseeds)

2lemon,withskin

60mlwater

WHATYOUDO

Simplywashtheingredients,processthemthroughthejuicerandtopupwithwater.

Alovely,colourfuljuicethatappealstokids,andyoucanbesurethatitwillhelpthemtobuildstrongbones.

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YUMMYMUMMYJUICEIMMUNEBOOSTER

Ifyouareabusymumtryingtokeepupbutstillwanttoget‘theglow’,trythisquickandsimplejuice.Iknowhowmorningscangetcrazybusy,andtherecanbenotimetotakecareofyourself.Thisjuiceisthehealthiestfastfoodforpeoplewhoareconstantlyonthego,somakeabigjuganddishitouttothewholefamily.Youcaneventakeitwithyouinthecarifyouareshortontime.Useanairtightlidtolimitoxidation,andaddsomeicetokeepitasfreshaspossible.

Celeryisrichincalcium,iron,magnesium,potassiumandzinc;thesemineralsarethebuildingblocksofcells,bones,hair,skin,teeth,nails,brainfunctionandsexualhealth.Lettucescontainsilica,whichisgreatforconnectivetissueandaclearercomplexion.Themintaddsalovelyfreshflavourtothisjuice.

WHATYOUNEED

1cucumber

3celerystalks

Handfullettuce

Handfulmint

WHATYOUDO

Processallingredientsthroughthejuicer.Voilà!you’redoneandoutthedoor.

Shophealthilyifyouwanttolookyourbest,andmakesureyourshoppingbasketincludeslotsoffreshveggies.Thesefoodswillinjectvitalityintoyourlife,andsoonyouwillbeglowingallover.

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NATURE’STONICIMMUNEBOOSTER

Inwheatgrass,MotherNaturehasgivenusoneofthemostnutrient-dense,vitamin-packedplants–andno,itdoesnottastelikelawnmowerclippings.

Wheatgrassjuiceisarealpick-me-up,especiallyifyouarefeelingrun-down,sluggishorlethargic.Phytochemicalanalysishasrevealedthepresenceofflavonoids,alkaloids,tannins,saponinsandsterolsinfreshwheatgrassjuice.Thesecompoundsboostimmunityandfeedyourcells.

Itisabitofanacquiredtaste,soifyouarenotusedtowheatgrassjuice,addsomelemonorgingerforextraflavour.Somepeoplefeelnauseousafterdrinkingevenasmallshotofwheatgrassjuice;thisisbecauseofthedetoxifyingeffectithasonthebody.Toeliminatethisproblem,tryaddingalittlewatertodilutethejuice–andhanginthere,itwillsoonpass.

WHATYOUNEED

1shotofwheatgrass(about 3ofatray)

4-inchpieceofgingerorasqueezeoflemon

Crushedice(optional)

WHATYOUDO

Cutandwashthewheatgrassandputthespikyendthroughthejuicer.

Addthegingerandprocess.

Pouroversomecrushedice,ifyoulike.

Youcangrowyourown,(seehere)orbuyonline.Fordetails,seetheResourcessection.

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SWEET&REFRESHINGMOJITOHEALTHENHANCER

Althoughthisdrinkhasnoalcohol,aswouldatraditionalmojito,beassuredyouwillfinditjustasrefreshing.Youcanwhiskupthis‘mocktail’ofmint,stevia,zestylimeandcoolingsparklingwaterinminutes.Iplayedwiththequantitiestoperfectthisvirginmojito,soifyouwanttoraiseaglassbutdon’twantthealcohol,orareabstainingforhealthreasons,youwon’tfeelleftoutwiththisfabulousdrink.

WHATYOUNEED

250mllimejuice

500mlsparklingwater

10dropsstevia

handfulmintleaves

2handfulscrushedice

WHATYOUDO

Blendthelimejuice,steviaandsparklingwatertogether.Crushthemintleaves.

Pourthemixovercrushedicein2cocktailglasses.Stireverythingtogetherandserve.

A‘mocktail’isanicetreatforpartyguestswhoprefernottodrinkalcoholorwhoaredriving.Grabastrawandraiseaglass!

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BLISSFULVIRGINMOCKTAILHEALTHENHANCER

Thetarttasteofthegrapefruitblendedwiththesweetstrawberriesinthisdrinkisblissful.Youcanstillenjoyacocktailwhilelookingafteryourhealthandwaistline.IfindInolongerget‘funnylooks’and‘oddcomments’fornotdrinkingalcohol.Nowadayspeoplearemuchmoreacceptingwhenyousaynotoalcohol.Whateveryourtipple,thisfabulousdrinkissuretopleaseand,ifyouarenotadrinkerbutwanttojoininthepartyscene,givethisashot.

WHATYOUNEED

200gstrawberries

1grapefruit,peeled

250mlsparklingwater

Dashlimejuice

Handfulcrushedice

WHATYOUDO

Juicethestrawberriesandgrapefruit.

Addthesparkingwaterandlime.

Pourovercrushedice.

Remember,thisrefreshingdrinkisatreat,sodon’toverdoitjustbecauseitssweetnesscomesfromnaturalsugars.

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SUGAR-FREELEMONADEIMMUNEBOOSTER

Nothingtastesthesameashomemadelemonade–it’sarefreshingthirst-quencheronahotsummer’sday.Mygirlsloveitandstarteachdaywithaglassoffreshlysqueezedlemonwithadashofstevia.Lemonsaregreatforyourskin,astheycleanseanddetoxifythebody.ThevitaminCcontentoflemonsnotonlyhelpstostaveoffcolds,itisalsoveryeffectiveinhelpingustometabolisecalcium.Drinkingmorewaterisastepintherightdirectionthatisguaranteedtoboosthealthandimmunity.Ifyoufinditdifficulttodrinkwater,addsomesteviatosweetenit–thatshoulddothetrick.

WHATYOUNEED

250mllemonjuice,includingskins

1litrecoldwater

5dropsliquidstevia

2handfulsicecubes

Lemonslices(toserve)

WHATYOUDO

Juiceenoughunpeeledlemonstoproduce250mljuice.

Addthejuice,liquidsteviaandwatertoajugtothedesiredstrength.Ifthelemonadeisnotsweetenoughforyourtaste,addalittlemoresteviatothemix.

Addicecubesandlemonslicesandserve.

Usetheskinsoflemonsaswell,astheyareloadedwithphytonutrients.

SOOTHINGTEASIMMUNEBOOSTER

Teascanhaveaverycalmingandsoothingeffectonthebody.Theycansootheasorethroatorcold,calmthedigestivesystem,alleviateconstipationandgiveyouanicepick-me-up.It’seasytomakeyourownteafromsimpleingredientssuchaslemon,ginger,mint,cinnamon,clovesorturmeric.Chopyourfavouriteingredients,throwthemallintoateapotofhotwaterforafewminutes,andthenstraintheflavouredwaterintoyourfavouritecup.Thesefreshlymadeteasarenaturallycaffeine-freeandhavealovelyaroma.ThereisnothingIlikemorethantositbackandrelaxwithanicecuppa;herearemyfavourites.

WHATYOUNEED&WHATYOUDO

Lemon&ginger

Asyouknow,lemonisarichsourceofvitaminCandisalsoalkalizing.Gingeriswonderfulfordigestion:justonecupofthisteacansettlestomachaches,pains,crampsorheartburn.Itcanalsohelpsoothecolds,sorethroatsandinflammation.Grateasmallpieceofgingerandsqueeze 2alemonintoamug,andtopwithwarmwater.

Freshmint

Mintisgreatforrelievingheadachesandreducingthesymptomsofafeverorflu,asit’srichinpotassium,calciumandvitaminB.Minthasahighmentholcontent,whichrefreshesthebreathandaidssleep.It’ssoeasytogrowmintinapotonyourwindowsill,too.Pickafewleavesandthrowintoapotofhotwaterandwaitafewminutes–simple.

Raspberryleaf&cloves

Thisteaissaidtohelpthroughoutlabourandincreasetheflowofthemother’smilk.Theleafisreadilyavailableinhealthstores.Throwateaspoonoftheleafinapotandaddafewcloves.Iremembermymothergaveclovestomeasachildtorelieveatoothacheandeasethepain.Theseherbalremedieswerepassedonthroughgenerations.Iwonderifsheknewthatcloveswereantimicrobial,antiviral,antifungalandanti-inflammatory.

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THELOWDOWNONWHEATGRASSWheatgrassjuiceispackedfullofenzymes,oxygen,phytonutrients,proteins,vitaminsandmineralssuchascalcium,magnesium,phosphorus,potassium,zincandselenium.It’samajorsourceofchlorophyll,whichishighlyeffectiveateliminatingstoredtoxinsandpurifyingtheliver.It’salsoavaluablesourceofvitaminB-17,asubstancethatisthoughttodestroycancercells.Infact,recentstudieshaveshownthatwheatgrassissopowerfulthat28mlofitissaidtobetheequivalentofabout2.5kgoffreshfruitandvegetablesintermsofvitamin,mineral,traceelementsandphytonutrients,whichallhelptoincreasevitalityandcellhealth.

Basically,thewheatgrainsaregrowninseedtraysusingorganiccompostforabouttendays.Whenyouaddmoisturetomaketheseedsgerminate,theirdormantenzymesspringtolifeandproduceahugeamountoflifeforce.It’smuchbettertogrowyourownorbuyonlineasthegrassismorepotentwhenitisjuicedfreshanddrunkstraightaway.Peopleoftenbuypowdersandwheatgrasstabletsthinkingit’sthesameasfreshlysqueezedjuice,butalotofnutrientsarelostinthepasteurisationanddryingprocessofwheatgrassproducts.

Thejuiceisderivedfromsqueezingfreshwheatgrassthroughamasticatingjuicer.Whenitcomestojuicinggrass,thejuicerisveryimportant,becausethecheapercentrifugaljuicerscannotextractjuicefromthestronggrassyfibres.Thefibresjustgetstuckandcanjamthemachine.Amasticatingjuicer,ontheotherhand,grindsthegrassslowlyandextractsthejuicewithoutdestroyingthepreciousnutrients.Masticatingjuicersalsogiveamuchbetteryieldofjuice–ashotofjuiceisabout30mland,roughlyspeaking,onetrayofwheatgrassyieldsapproximatelythreeshotsfromamasticatingjuicer.

Somepeopleliketodrinkitneat.Ifindthetastetoosweetformyliking,soImixitwithlemonorginger.Gingerrootisanexcellentanti-inflammatory.Iabsolutelyloveaddingittomygreenveggiejuice,too.Itgivesitalovelywarmtaste,especiallyinthewintermonthswhendrinkingcoldjuicescanseemunappealing.Gingerisalsoveryeffectiveintreatingmorningsickness,asitblocksaneurotransmitterthatcantriggernausea.Iwellrememberhowmymotherusedtogivemeawarmgingerdrinkforaqueasystomach.Sheseemedtoinstinctivelyknowwhatfoodshelpspecificailments–therewasnoGooglebackwhenIwasakid.

Followthetipsbelowtokeepthegrowingprocesssimple.Thatwayyou’remorelikelytocontinuegrowingyourown.

Wheatgrassdoesnotcontaingluten,soifyouareglutenintolerantyoudon’thavetoworry.

WHATYOUNEED

180gwinterwheatberries

sproutingjars(seehere)

35cmseedtray(availablefromgardencentres)

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Asmallbagoforganicsoil(availablefromgardencentres)

Spraybottlewithwater(formistingtheseeds)

WHATYOUDO

Soakthewheatberriesinwaterovernightinglassjarswithmeshlids.

Thejarsshouldbeplacedata45-degreeanglesothewaterdrainsofffully.

Rinseanddrainthewheatberriesdaily.

Afteradayortwo,smallshootswillappear.

FillatrayXfullwithsoilandmistitheavilywithwater.

Spreadthesoakedberriesevenlyoverthesoilandpressgently.

Coverwithanemptytrayandplaceitinthedarkfortwodays.

Misttheseedswithwateronceaday.

Afterabouttwodays,thewheatgrassshouldbegintoappear.

Youcanthenplacethetrayinindirectsunlight.

Continuegrowingforafurthersixdays,wateringoncedailyuntilthegrassreachesapproximately18to25cminheight.

Thewheatgrassisnowreadytobeusedforjuicing.

Cutthewheatgrassoffwithasharpknifeclosetothesoilandgraduallyfeedthegrassintothejuicer.

Youcanletthetraycontinuetogrow,asyouwillgetasecondcuttingfromeachtray.Bottomsup!

Theysaythatbreakfastisthemostimportantmealoftheday,butIamnotsureIwouldagreewiththat.YoumaythinkthatIamnotinmyrightmind,challengingtheideathatbreakfastisanimportantmeal.Iknowitgoesagainstthelong-heldtheorythatskippingbreakfastmeansyoutendtoeatmorefoodthanusualatlunch,orgorgeyourselfonsconesandbikkiesonyourcoffeebreak,butIhavemyreasons.

Firstly,skippingbreakfastisnotasbadasyouthink,whenyouconsiderthatmostpeoplegrabapieceoftoastgulpeddownwithamugofcoffee–notmuchnourishmentinthat.Thenwehavethehighlyprocessed,sugar-loadedcerealsthatarefortifiedwithsyntheticnutrients–notmuchnourishmentinthemeither.Mymainreasonforskippingthe‘normal’breakfastsisthatourbodycleansthecolonbetween11pmand11am,sowhenweeatbreakfast,weslowdownthecleansingandeliminatingprocess.

DrKellogg,thefamoussurgeonandthecreatorofKellogg’sCornFlakes,believedthecolonwastheoriginofmostdiseases,andhehadapoint,asmostofthetoxinsinthecoloncomefromthefoodsweeat.Cleansingfromtheinsideiseverybitasimportantasshoweringorbrushingyourteeth.

Startyourdaywithtwoglassesofwaterandlemonjuice.Drinkingwaterisagreatwaytohydrateandcleanseyourbodyfirstthinginthemorning.Lemonsalsohelpthecleansingprocess.Thisissuchasimpletipbutnonethelessanimportantone.Drinkingwaterearlyinthedayhelpsyourbodykickstartthecleansingandeliminationprocess.Waterisessentialforeliminatingwastesubstancesandtoxinsfromthecolon.

Greenjuicesmadewithcucumberhelptocleanouttheintestinesandremovewastefromthecolon.Juicesandsmoothiesaregreatforbreakfastastheyhaveahighwatercontentandareeasytodigest.Ifyouwanttowakeupyourtastebuds,anice,dairy-free,frothysmoothiewillstartthedaywell.Itcanbedifficulttochangeourviewsaboutdairybecausewehavebeentaughtthroughoutourwholelivesthatmilkisahealthyfood.Youcanuserice,oatoralmondmilks.Thesemilkscanbeboughtinallthemainsupermarketsorhealthstores,oryoucouldmakeyourownifyouarepressedfortime.Nutmilksarepackedwithproteinandcanbeusedforsmoothiesorpouredovercereals.

TrytheMoo-freeShake,it’sgreatifyouareveganorlactoseintolerant.MydaughterSarahusesalmondsastheyhaveaniceflavourandcreamytexture.Addsomesteviatogiveitahintofsweetness,orvanillaextractandcinnamon;theymakeareallynicecombinationandareagoodalternativetosugar.Cinnamonhasmanymedicinalusesandhelpswithcolds,nausea,diarrhoeaandpainfulmenstrualcramps.Rawbeepollenisalsowonderfulforsweeteningsmoothiesandcereals.

Evenifyourmorningsarefranticandcrazybusy,greenjuiceisthehealthiestfastfoodforthosewhoareconstantlyonthego.Kidscanhavejuicesandsmoothiestofueltheirgrowingbodiesanddevelopingbrains,andtheycandrinkitinahandycupontheirwaytoschoolifyouareshortontime.Chiaseedsareahealthyadditiontoshakes,andareagreatwaytoaddgoodfatstoyourdiet;theyarerichinantioxidantsandagoodsourceofomega-3.Soakthechiaseedsovernight,sotheycanbeaddedtosmoothiesorporridge.Alternatively,thegroundseedscanbesprinkledoncereals.

Udo’soilcanalsobeusedinsmoothies–itisarichsourceofgoodfats,andiswonderfulforyourskinandhair.

Organicstrawberriesandraspberriesareattheirbestwhentheyareinseason.However,theyarenotalwaysavailable,somakethemostofthemwhentheyareinseasonbecausetheyareamazingforyourskin.Theyhelppromotetheproductionofcollagen,whichisapartoftheconnectivetissuethathelpstheelasticityandconstantrenewalofskincells.Raspberriesclearoutnasalpassagesofmucus.

Mostpeopleassumethattheywillpayhugelyinflatedpricesfororganicfoods,butevenifyouareonatightbudget,youcaneatorganicfoods.Iamoftenaskedifit’sworthspendingextramoneyonorganicproduce,andmyanswerisalwaysYES.Considerthelong-termdangersofpesticides:neurologicalsymptoms,immunesystemdisorders,liverdiseaseandasthmaattacks.Canwehonestlybelievethatthereisnothreattoourhealthifourbodies’resourcesarespenttryingtogetridofchemicalsfromfood?

SomethingelseIreallyenjoyinthemorningischerrytomatoes.Tomatoesareafruit,sotheyshouldalwaysbeeatenonanemptystomach.TheyarearichsourceofvitaminCandlycopene,whichhelpstomopupdamagingfreeradicalsinthebodythatcanharmourcells.Theyarelowincaloriesandfatfree.Talkaboutfastfoodforbreakfast–aquickrinseunderthetapandthey’reready.

Ifyouareunwaveringinyourbeliefthatbreakfastisthemostimportantmealoftheday,trythePowerfulQuinoaPorridge–itisabighitwithmyyoungestdaughter.Don’tbeafraidtotrynewgrainslikemillet,buckwheat,teffandquinoaifyoupreferacereal-basedbreakfast.Thesegrainswillgiveyousustainableenergytogetyouthroughthemorning.Unlikemanystore-boughtcerealsonthemarket,therearenohiddensugarsorsyntheticnutrients.Thesegrainsareanourishing,wholesomeandsatisfyingwaytostartoutyourday.

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LEAN&GREENSMOOTHIEIMMUNEBOOSTER

Thisplant-poweredgreendrinkisgreatforthosewhofinditdifficulttogetenoughgreensintotheirdiet.Myleanandgreensmoothieisalkalizing,cleansingandloadedwithphytonutrients,antioxidants,andessentialvitaminsandminerals.Thebestthingaboutthissmoothieisit’sfruit-free.Theadditionofcoconutmilkisfantasticforhydration,buildingleanmuscleandhelpingtokeepthosehungerpangsaway.

WHATYOUNEED

2cucumber,chopped

450gfreshspinach

250mltinnedcoconutmilk

2avocado,pittedandpeeled

2lemon

WHATYOUDO

Chopthecucumberandblendwiththespinachandcoconutmilkuntilsmooth.

Next,pitandpeeltheavocadoandaddtoblender.

Squeezeinlemonjuiceandblendagain.

Youcanbuycoconutmilkinmostsupermarketsthesedays.

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MOO-FREESHAKEHEALTHENHANCER

SometimesIhavetogetcreativetokeepmyyoungestdaughterJulieinterestedinpreparingherownhealthyfoods.AsItriedtonurtureherpassionforhealthyfoods,wecameupwiththisberrysmoothie.Shehasmovedonnowtogreendrinks,butthisonehelpedherthroughthetransitionphase.Ifyouarelactoseintolerant,thissmoothieismadewithmoo-freeingredients.Berriesareamazingforyourskinastheyhelppromotetheproductionofcollagen,whichisapartoftheconnectivetissuethathelpstheelasticityandconstantrenewalofskincells.

WHATYOUNEED

50gstrawberries

30graspberries

60mlwater

1banana

3dropsstevia

Handfulice

WHATYOUDO

Bendalltheingredientsuntilthedesiredconsistencyisreached.

Addiceandserve.

Fussy,pickyeaterswilllovethissmoothie.

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GETUP&GOSHAKEHEALTHENHANCER

Whowouldthinkthatspinachwouldworkwellinasmoothie?Icameupwiththisdairy-freeshakeinanefforttomovemychildrenawayfromstore-boughtyoghurtsthatcontainsomuchsugar.Mostcommercialyoghurtscontainasmuchas30percentsugar.Youwillhavenoproblemencouragingkidstotakegoodbacteriaandessentialfatsforbreakfastwiththisyummydrink.Whiskitupinnotime–infact,it’sfasterthaneithercerealortoasttoputtogether.Goodbacteriaareahealthyadditiontoshakes,andareagreatwaytoaddgoodfatstoyourdiet.Udo’soilcanbeusedinsmoothies–itisarichsourceofgoodfatsandiswonderfulforyourskinandhair.

WHATYOUNEED

1banana

125mlcoconutmilk

Smallhandfulspinachleaves

1tspUdo’soilor 2tspchiaseeds(soaked)

Ice,toserve

WHATYOUDO

Blendallingredientstogetheruntilsmooth.

Pouroversomeiceandyou’rereadytogo.

Alackofessentialfatscanleadtocravings,asthebodyneedsaregularsupplyofgoodfatsfromfoodsinordertothrive.

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RESVERATROL-RICHSHAKEHEALTHENHANCER

Resveratrolisaphytonutrientfoundintheskinofredgrapesthatisassociatedwithpositivehealtheffects.Itactsasanantioxidantandanti-inflammatory,andmayreducetheriskofheartdiseaseandcancer.

However,thereisacatch:grapesarehighinnaturalsugars,soenjoythisdeliciousshakeinmoderation.Coconutmilkisanidealchoicefordairy-orsoy-sensitivepeople;itisrichincalcium,iron,magnesium,potassium,phosphorus,zinc,manganese,copperandselenium.Blendwelltomakesuretherearenochunksofskininthesmoothiefromthegrapes.

WHATYOUNEED

100gredgrapes

125mlcoconutmilk

2tspUdo’soil

Handfulice

WHATYOUDO

Blendalltheingredientsuntilthedesiredconsistencyisreached.

Addahandfuloficeandstir.

Ifyouwanttowakeupyourtastebuds,thisrefreshingsmoothiewilldojustthat.

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SUGAR&SPICEDELIGHTIMMUNEBOOSTER

Hasthementionofsugargotyourattention?Iusesteviatogivethismilkitssweettaste.Nutorgrainmilksaregreattoaddtobreakfastcerealsforawonderfulbrekkiecombo.Ifyouarelactoseintolerant,thisisagreatalternativesourceofmilk.Iknow,Iknow,youmaysayyouhavenotimetomakehomemademilk,butthinkofthebenefits!Youcanmakeabatchthatwilllastforthreedaysinthefridge,andit’swellworththeeffort.

Cinnamonhasanti-bacterial,antiviralandantifungalproperties.

WHATYOUNEED

140gpre-soakedalmonds

500–750mlwater

3dropsstevia

Cinnamon(optional)

WHATYOUDO

Soakthenutsovernightinwater.Rinseandstrainoffthewateranddiscard.

Blendalltheingredientsinablenderuntilroughlymixed.

Strainthroughafine-meshsieve,nut-milkbagormuslin.

Retainthenutpulp,asitcanbeaddedtocookiesorpâté.Themilkwilllastfortwoorthreedayswhenrefrigerated.

Addsteviatotaste,andsprinklewithcinnamon(optional).

Thismilkhasalovelyflavourandcreamytexture.Thecinnamonandsteviagiveitahintofsugarandspice.

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DAIRY-FREEYOGHURTIMMUNEBOOSTER

Iliketoaddbeepollentothisyoghurtforkids,asitsweetensitandaddscolour.Kidslovecolourfulfood,andthisoneisloadedwithnutrients.Atfirst,Ithoughtmakingyourownyoghurtwouldbelaborious,butIwantedtofindawaytomakesugar-free,non-dairyyoghurtbecausethereissomuchsugarinthestore-boughtvarieties,andsugarencouragesthegrowthofharmfulbacteria.Thecoconutmilkiseasilysourcedinsupermarkets.

WHATYOUNEED

125mlcoconutmilk

1handfulpinenuts

2tspvanillaextract

2tspUdo’soil

1tsprawbeepollen(optional)

WHATYOUDO

Placealltheingredientsintoablenderandblenduntilyougettheconsistencyofcreamyyoghurt.

Addalittleextracoconutmilkuntilyougetthedesiredconsistency.

Pouroveryourfavouritebreakfastcerealorenjoyonitsown.

AddsomeUdo’soiltothemixtoensureyougetadailydoseofessentialfattyacids.

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ENERGY-BOOSTGRANOLAHEALTHENHANCER

Evenifyouhaveonlyafewminutestoeatbreakfast,atleastmakeitonethat’sgoodforyou.Thisenergy-boostinggranolawillgiveyouaverysatisfyingstarttoyourday.ItisrichinzincmagnesiumandvitaminE,andapowerfulantioxidantwithanti-cancerproperties.Itisloadedwithenzymes,astheseedsaresprouted,andisfreeofgluten,dairyandrefinedsugar.

WHATYOUNEED

100gbuckwheat,soakedovernightandrinsed

140gsunflowerseeds,soakedovernightandrinsed

150gpumpkinseeds,soakedovernightandrinsed

4dates,chopped

2tbspblueberries,washed

ricemilk,toserve

WHATYOUDO

Soaktheseedsandbuckwheatovernightandrinsethefollowingmorning.

Leavetodrainwhileyoupreparethefruit.

Mixtheseedsandfruittogetheranddrizzlericemilkontop.

Pouroversomedeliciousdairy-freeyoghurt,andserve!

Youcandrythebuckwheatinthedehydratorifyoupreferacrunchierbreakfast.

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FULL-OF-FIBREPORRIDGEIMMUNEBOOSTER

Ifyoulikeacereal-basedbreakfast,milletisasupergraintoaddtoyourdiet.It’sanourishing,wholesomeandsatisfyingwaytostartoutyourday,andagoodfillerforhungrytummies.Milletisrichinfibre,whichstudiesshowofferssignificantprotectionagainstbreastcancerforpre-menopausalwomen.Solublefibrehasbeenshowntolowercholesterolandprotecttheheart.

Ialwayssoakseedsandnutsovernight,butmilletgetssmellyifsoakedforlongperiods,sorinseitwellandonlymakeenoughfortwodays.

WHATYOUNEED

425gmillet,soakedandrinsed

3dropsstevia

2tspbeepollen

WHATYOUDO

Soakthemilletovernight,drainthewaterandrinsethoroughly.

Warmthemilletwithsomewaterinasmallpottillitformsanice,soft,creamyporridge.

Drizzlesomesteviaornutmilkoverthetop,ifdesired,andsprinklewithbeepollen.

Spoonintoabowlandserve.

Don’tbeafraidtotrynewgrains;theyreallyhaveoutstandingnutritionalbenefits.

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POWERFULQUINOAPORRIDGEIMMUNEBOOSTER

Aschilliertemperaturessetin,manypeoplelikeawarmbreakfasttosetthemontheirway.Quinoaisapowerfulsourceofprotein;infactit’sacompleteprotein,whichmeansthatitcontainsthenineessentialaminoacidsthatthebodyneedstorepairitself.Quinoaisgluten-freeandagoodsourceoffibre,whichsweepsthegutofunwantedwaste.It’salsomuchmoredigestiblethanthenormaloatporridge.

WHATYOUNEED

80gflakedquinoa

250mlwater

Sprinklepumpkinseeds

2or3dropsstevia(optional)

WHATYOUDO

Warmthequinoaflakesandwaterinasmallpottillitformsanice,soft,creamyporridge.

Drizzleafewdropsofsteviaoverthetop,ifdesired,andsprinklewithpumpkinseeds.

Spoonintoabowlandserve.

Thesteviaaddsalovelynaturalsweetness,soyoudon’tneedtoaddsugar–youknow,thetotallyaddictivestuff.

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WHEAT-FREEBREAKFASTIMMUNEBOOSTER

Buckwheatlowersbloodsugarsmoreslowlythanwheat-basedcereals.Withalowglycaemicindex,itmaybehelpfulinthemanagementofdiabetes.Italsoimprovesappetite,isgreatfordigestionandgoodfordrawingoutexcessfluidfromswollenareasofthebody.Buckwheatisloadedwithanimpressivearrayofusefulmineralssuchascalcium,iron,magnesium,potassium,zinc,copperandmanganese,inadditiontoproteinsandantioxidants.Iliketoaddsomedairy-freeyoghurttothisdish;itsnatural,sweetflavourwillstartoutyourdayontherightfoot.Youcanmakeseveralbatchesatatimeandstoreinaglasscontainer.

WHATYOUNEED

250gbuckwheat

250mlalmondmilk

dairy-freeyoghurt,totaste

WHATYOUDO

Soakthebuckwheatinwaterforanhour.

Rinseoffthestarchysoakingwater.

Drainandplacethebuckwheatonparchmentpaperonadehydratortray.

Dryovernighttillcrunchy.

Drizzlethedairy-freeyoghurtoverthecrunchybuckwheat,andservewithalmondmilk.

Contrarytowhatitsnamesuggests,buckwheatisnotwheat;it’sactuallyrelatedtorhubarb.It’sgluten-freeandgreatforthosewhoareglutensensitive.

Winterbringsachangeinweather,andwecanbecomemoresusceptibletocoldsandflu.Awarmbowlofsoupisthetraditionalcureforwinterchillsandagreatwaytonourish,nurtureandprotectourselvesduringthosemonths.Ihavetosaythereissomethingaboutanicewarmsouponacoldwinter’seveningthatnothingelsecanreplicate.Bolsteryourselfagainstthechillwiththesedelicioussoups.

Cayennepepperisfantasticforseasoningandwarmingupsoups.Italsoaddsanicekicktoblandmeals.It’sextremelyspicy,souseitverysparinglyuntilyougetusedtoitspepperytaste.Iuseitonnearlyeverythinginsteadofpepper.Tryitinhummus,soups,curries,crackersandsaucestogivethemextraflavour.Idon’tknowhowIeveratefoodwithoutit.Itcanbeaddedtoaglassofwaterfirstthinginthemorningtoimprovecirculationandhelptocleanandmaintainthecardiovascularsystem.Ithasavarietyofothertherapeuticpropertiesthathasearnedititshealingreputation,includingcalmingulcers,loweringbloodpressure,anditisusedtocoagulatebloodincutsandwounds.

Inthissectionyouwillfindbothcookedandrawsoups,whichwillhelptoeaseyouingentlytoeatingraw.Thereasonspeoplefollowarawdietvaryfromweightloss,healthbenefits,energylevels,toitsanti-ageingproperties.Eatingrawcanmakeabigdifferenceforthosewhoaretryingtoloseweightorwhowanttodropasize–thisIdiscoveredquitebyaccidentwhenIchangedmyeatinghabits.Itisadelicious,easywaytoboostyourhealthandloseweightwithoutbingeinganddieting.

Addingmoreveggiestoyourmealsalsoreducestheamountofcarbsonyourplate.Weassimilatecarbsbetterfromplants,sproutedgrains,pulsesandvegetables,andtheyhavealowglycaemicload.Ifyourestrictyourcarbohydrateintaketowhatyouburndaily,youwillnotgainweight.Bread,pasta,potatoes,biscuitsandcrackersareallmajorsourcesofcarbs.Thegoodnewsisthatdietingbecomesathingofthepastwhenyoumovetorawfoods,andyouwillsoonenjoyfloodsofcomplimentscomingyourwayaspeoplenoticeyournewslimfigure,glowingcomplexionandsuperbenergylevels.

Goodfatsarealsoimportantforweightloss;theykeepusslim,helpwithweightmanagementandtheycanalsoimproveasluggishmetabolism.Goodfatsnoticeablyincreasemetabolicrateandenergylevels,which,inturn,helpustoburnmorecalories.Mostpeopledon’treallyunderstandthedifferencebetweengoodfatsandbadfats.Eventheword‘fat’makesusassumethatfatsmakeusfat,butthatisnotalwaysthecase.Naturally,ifyouthinkfatsaregoingtomakeyoufatyouwilltrytoavoidthem,butfatsdonotmakeyoufat,excessivecarbohydratesmakeyoufat.

Themisunderstandingaboutthedifferencesbetweengoodfatsandbadfatshasledtothemajorityofthepopulationtryingtoavoidallfats,butgoodfatsarenecessaryforgoodhealth.Theyincreaseourenergyproductionbyhelpingthebodytoobtainmoreoxygen,andwhenwehaveincreasedenergylevels,wefeelmuchmoreactive.This,inturn,meansthatwearelesslikelytocravesugarorcarbohydratestodealwithenergydips.

Removinggoodfatsfromyourdietcan,infact,makeitdifficultforyourbodytoloseweight.Ironically,ifweavoidgoodfats,wegetfatter,becauseweneedfattoburnoff

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excessfat.Wemustrememberthatsmallamountsoffatsareanintrinsicpartofahealthybody–itisnotonlyourfiguresthatsufferfromabstainingfromthesefoodsbutalsoourhealth.Goodfatsarealsobeneficialatkeepingyourhairshiny,yournailsstrongandyourskinyoung-lookingandblemish-free.

Oneofthebeststrategiesyoucanemployifyoufeelyouareoverweightistoaddmorerawfoodsintoyourdiet.Rawveggiesoupsaretrulynutritious,becauserawsoupsretaintheenzymesandnutrientsthatareotherwiselostwhentheyarecooked.Theyarealsofillingandtastegreat.Itissoeasytoaddreal,nourishingfoodsintoyourday-to-dayroutine,butyouneedtoensurethatyouareenjoyingit,aswellasbenefittingfromit.Foodneedstobetasty!Itriedtheserecipesoutonmyteenagedaughter,Julie,andshelovesthem.Iusecoconutmilk,squash,seaweeds,spicesandherbstoaddflavourtotheseeasyrecipes.TrytheSuperSeaweedSoup–it’sfantasticallynutritious,tastyand,asanaddedbonus,it’sveryquickandeasytoprepare.

Ifyouprefersomethingwarm,youcanalwaysoptforthecookedsoups.Iknowthatwhenyouliveinacoldclimate,thethoughtofsaladsandrawfoodsmaynotbeappealing.Winterweathermakesuscravecomforting,hotdishes.Thisiswhereadehydratorcomesinveryhandy.Dehydratingwarmsthefoodandhelpstotransformveggiesintoa‘meal’.Whenwarmed,theveggieslookandtastelikecookedfoods.Eatingfoodspreparedinthiswaystartstheprocessofeatingforhealthratherthancomfort,becauseyouareeatingfoodswithoutdestroyingtheirvaluablenutrients.

Ifyouareonatightbudgetandyouwanttoaddafilling,nourishingsouptoyourmenu,theNurturingPeaGreenSoupisbothcheapandcheerful.Ifyouareworriedthatyourfamilywillturnuptheirnoses,Iguaranteethisdelicioussoupwillbeamajorhit.

Herearethreetipsforeatingmoreraw,livingfoodsthroughoutthechillierweather:

Addmorechilli,cayennepepperandgingertoyourfoods.

Warmplatesandbowlsbeforeserving.

Putwarmsaucesoveryoursalad.

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SUPERSEAWEEDSOUPIMMUNEBOOSTER

Aquick,super-nutritioussoupforthosedayswhenyouareravenousandneedsomethinginstantly.Seaweedsoffergreatprotectionagainstradiationso,ifyoutravelbyair,sitinfrontofacomputerorhavehadradiationtreatments,theyareworthaddingtoyourdiet.Thecoconutgivessomemetabolic-boostingmediumchaintriglycerides.Iliketoalternatebetweendulse,kelpandnoriseaweedstogetthemineralsandtracemineralsthatareoftenlackingfromourdiet.

WHATYOUNEED

10gdulseseaweed

10gwakameseaweed

1avocado,peeledanddestoned

200mlcoconutmilk

1tspginger,peeledandfinelychopped

2lemon,juiced

3dropsstevia(optional)

Pinchpaprika(optional)

WHATYOUDO

Soakthewakameanddulseseaweedinabowloftepidwaterforabout15minuteswhileyoupeelthegingerandchoptheavocado.

Drainthewaterfromtheseaweedandremoveanyexcesswaterwithakitchentowel.

Blendtheseaweed,coconut,avocado,gingerandlemonjuicetogetheruntilyougetthedesiredconsistency.

Addpaprikaandstevia,ifdesired,totaste,andserveimmediately.

Forthoseofyouwhohavenevertriedseaweedsoup,thismightbethetimetogiveitago.

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NURTURINGPEAGREENSOUPIMMUNEBOOSTER

Ihaveincludedthisrecipebecauseitisahugefamilyfavouriteinthewintermonths,andIhadsuchfeedbackfrommyreaderswhojustlovedit.It’snurturing,fillingandreallycheaptomake.Withjustthreeverycheapingredients–peas,onionsandvegetablestock–thissoupisgreatvalueformoney.Iservethistofriendsandfamilyoncoldeveningsorforasatisfyinglunchtimefiller.

WHATYOUNEED

450gdriedgreensplitpeas

2onions

1tbspvegetablebouillonpowder

1.25litresboilingwater

WHATYOUDO

Soakthedriedpeasincoldwaterforaboutanhourtosoftenthem.Drainoffthesoakingwater.

Meltthestockintheboilingwaterandpouroverthepeas.Peeltheonions,cutintoslicesandaddtothepeasandstock.

Bringtoagentlesimmer.Coverandcookforafurther20minutesuntilallthepeasandonionsaretender.

Blendthesoupuntilsmooth,addingmorestockifthesoupistoothick.

Dustwithpaprikaorcayennepepperbeforeservingtogivethesoupawarmeffectandcolourfulappeal.

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POSHSOUPIMMUNEBOOSTER

Thissoupisposhenoughtoserveatdinnerpartiesorspecialgatherings.Itwasaninstanthitwithmyfriendsandfamily,andIamsureyouwillabsolutelyadoreit.Sweet,richandcreamy,youwouldalmostthinkitwasmadewithfull-fatcream.Iprefertousewaterinsteadofoiltocooktheonions,becauseoilsheatedtohightemperaturesformharmfulby-products.

Tomakethissoupalittlefancierforspecialoccasions,drizzlealittleofthecoconutmilkontopandgarnishwithafewchoppedchilliflakes.

WHATYOUNEED

1butternutsquash

400mltincoconutmilk

2onions

1tbspvegetablebouillonpowder

250mlboilingwater

Chilliflakes,togarnish

WHATYOUDO

Removetheskinandseedsfromthesquashandpeeltheonions.

Cuttheonionsandsquashintoslices.Cooktheonionsgentlyforafewminutesinasmallamountofwater,stirringregularlytopreventthevegetablessticking.

Meltthebouillonpowderintheboilingwaterandpourovertheonions.Addthechoppedsquashandcoconutmilkandbringtoagentlesimmer.

Coverandcookforafurther20minutesuntilallthevegetablesaretender.

Blendthesoupuntilsmooth,addingmorestockifthesoupistoothick.

Addchilliflakesbeforeserving.

Thissoupneedstobeapartofyourposhfoodrepertoire.Itwilldefinitelyearnyoupraise.

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SWEETCORNCHOWDERIMMUNEBOOSTER

Thisrawsoupisfantasticallynutritiousandtasty,and,asanaddedbonus,it’sveryquickandeasytoprepare.It’swonderfulifyouhaveanunexpectedvisitorforlunchandhavetoimprovisewithstorecupboardingredients.TheideabehindthissoupIowefullytoRenate,atalentedchefattheHippocratesHealthInstitute.IfirstatethissoupinRenate’shome;herinspiringdishesareawesome.

Avocadosarestaplesamongraw-foodenthusiasts.Theavocadoandcornisagreatcombinationofflavours,andthealmondmilkcombinesequallywell.

WHATYOUNEED

240gsweetcorn

500mlalmondmilk

2avocado

250mlwater

2springonions

Pinchturmeric

Pinchgarlicpowder

Pinchcayennepepper

WHATYOUDO

Peelanddestonetheavocado,andwashthespringonions.

Putalltheingredientsinablenderandblenduntilsmooth.

Addalittlewarmwaterifthesoupistoothick.

Toaddextracolourtothisrichandcreamysoup,sprinklewithspringonionsorcayennepeppertoserve.

Rawsoupsaresuchatastychangefromtheover-cookedsoupsthathavebecomethenorm.

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BETA-CAROTENESOUPIMMUNEBOOSTER

Carrotsrankhighonthelistofantioxidantvegetablesinthistrulynutritioussoup,andbeta-carotenehelpstoreducetheriskofcardiovasculardisease.It’stheavocadothatgivesthissoupitscreamytexture;they’rerichinomega-3fattyacidsandvitaminE,whichisgreatforyourskinandhair.

Ifyoupreferawarmsoup,addsomewarmwatertothisrecipe.

WHATYOUNEED

1avocado

2smallcarrots

200mlcoconutmilk

1tspginger,finelychopped

4lemon

3dropsstevia(optional)

Pinchpaprika

WHATYOUDO

Peeltheavocado,carrotsandginger.Removethestonefromtheavocado.

Putalltheingredientsinablenderandblenduntilsmooth.

Addalittlewarmwaterifthesoupistoothick.

Sprinklewithpaprikatoserve.

Rawsoupsaresoeasytoprepare,yousimplythroweverythingintoablenderandwhizz.Soooooeasy.

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DELICIOUSMELONGAZPACHOIMMUNEBOOSTER

Melonsarerichinpotassium,beta-carotene,lycopeneandvitaminC;thesenutrientsmaycontrolbloodpressure,regulateyourheartbeatandreducetheriskofprostate,breastandendometrialcancers.

Ifyouareusedtofastingthroughouttheweek,thismelongazpachoisagreatwaytobreakafastasitreplenisheselectrolytesandtastesdelicious.Iaddsteviaandapinchofcelerysalttobalancetheflavours.

WHATYOUNEED

1mediumcantaloupemelon

Alittlewater,forblending

Fewdropsofstevia

Pinchcelerysalt

Freshmint,togarnish

WHATYOUDO

Peelandde-seedthemelon.

Chopintochunksandblend.

Ifthegazpachoistoothickaddasmallamountofwater.

Addsteviaandcelerysalttotaste,andservegarnishedwithsomefreshmint.

Cantaloupescontinuetoripenwhenpickedfromthevine,butripemelonshouldbeeatenassoonaspossible.Youwilllovethisgazpacho,it’sdelish.

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VITAMINDSTUFFEDMUSHROOMSIMMUNEBOOSTER

MushroomsarerichinvitaminD;theyhavefiguredouthowtogetvitaminDfromthesuneventhoughtheygrowintheshade.VitaminDhelpsustoabsorbcalcium,soit’simportanttoincludeitinourdiets.SomemushroomshaveveryhighlevelsofvitaminD,likemorels,chanterellesandshiitake,thoughtheycanbeverypricey,sousethebest,freshestmushroomsyoucan.

Thestuffingisverysubstantial,andyoucanalsouseittofillcourgettes.It’sagreatstuffingifyouaretryingtoeliminatebread.

WHATYOUNEED

12mushrooms,cleaned

60mlBraggLiquidAminos

60mloliveoil

WHATYOUNEEDFORSTUFFING

70gpinenuts

1redpepper

1tspUdo’soil

Freshherbs:basil,oregano,sage

WHATYOUDO

CleanthemushroomsandmarinateinBraggLiquidAminosandoilfor20minutes,tossinggentlyfromtimetotime.

Processthenuts,herbsandredpepper,addingtheoillast.

Stuffeachmushroomwithabouthalfateaspoonofthemixture.

Placeindehydratorfor1hour.

Servethiswithasproutedsaladforatrulydeliciousandsatisfyingfiller.

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POTASSIUM-RICHCELERY‘SALT’IMMUNEBOOSTER

‘Eachyear,foodcompaniesuseanamountofsaltthatiseverybitasstaggeringasitsounds:5billionpounds.’–MichaelMoss

Whynottrymakingyourown(salt-free)celerysalt?Itreallyissimple.Whybother?Well,tablesalt(sodiumchloride)hasbeenlinkedtoheartdisease,musclecramps,arthritis,diabetesandcancer.Itcontainsbleachingagents,syntheticiodine,and,lastbutnotleast,thedreadedsugar.Iknow,it’shardtobelieve.Eatingexcesssodiumcanalsobeharmfultopeoplewithhypertensionorhighbloodpressure,anditcausesfluidretention.Alsorememberthatconveniencefoodsandready-preparedmealsarehighinsugarsandsalts.

Celery,ontheotherhand,isloadedwithpotassium;youcanvarytheflavourofthesaltbyaddinggarlicoronion,ormakethemseparately.It’safabulouswaytouseupwiltedcelery.

WHATYOUNEED

1–2bunchescelery

WHATYOUDO

Choptheceleryintosmallchunksandplaceondehydratortrays.

Dehydrateovernightuntiltheceleryisdryandminceinablender.Howcoolisthat?

Ifyouaretryingtoquitsaltbutmissflavouringyourfood,whynotusethishealthypotassium-richcelery‘salt’?

PersonallyIfindalotoftruthinthisLinYutangquote.Weneedtomakesurethatthefoodsweeatarepackedwithenzymes,phytonutrients,vitamins,mineralsandfibrethatnourishus,andthatusuallycomesdowntowhoeverpreparesourfood.Ihavedesignedtheserecipestoincludethevitamins,mineralsandnutrientsthatweneedtostayhealthy.

Thehumanbodyisamachinethatneedsthecorrectfuel,muchlikeyourcarneedsfuel,oilandwater.Humanshaveaphysiologicalneedforenzymes,vitamins,mineralsandotherorganicnutrientssuchasessentialfats.Thesenutrientsneedtobesuppliedregularlyandinhighenoughquantitiesinordertomaintainahealthybody.Ifyoudeviatefromtheformula,youincreaseyourchancesofloweringyourimmunesystem,whichisyourmainallyagainstdisease.

Switchingtoahealthierdietconsistingofatleast80percentrawfoodsnaturallyreplenishesthosevitalnutrients–theyoffertheperfectbalance.Thebioavailabilityofnutrientsinarawdietisveryhighbecausetheproteins,fatsandnutrientsareunaltered.Itissimplicityandperfectionfromnature’skitchen.

Mostpeoplewhomaketheswitchliveon80percentrawand20percentcooked.Remember,cookedfoodsarecomfortfoods,andalthoughwemayfeelweneedalittlecomfortnowandthen,especiallywhenyouliveinacoldclimate,oncecookedabove40degreesCelsiusor104Fahrenheit,foodisdeficientinmanyvitamins,minerals,andenzymes.Evenifyouareeatingcooked,home-mademealsyoucannotbesurethatyournutritionalneedsarebeingsufficientlymet,becausetheveryactofcookingdestroysmuchofwhatisbeneficialtosustainoptimumhealth.Youshouldavoidmicrowavedfoods;theymightbeconvenient,butmicrowavesdenaturefood.Youmaybeeatingfoodsyouenjoy,butthevitamins,mineralsandproteinswillbedestroyed.

Aswehumansarenotcarnivores,youwon’tfindanymeat,fish,chicken,eggsordairyinmyrecipes;that’sbecauseanythingthatincludesanimalfoodsoranimalproductsisnotonmymenuanymore.Butitmightbeonyours.Ifyouhavebeenraisedonmeat,chicken,fishanddairy,youmaythinkyouwillwitherawayifyoudon’tgetenoughprotein,wheninfacttoomuchproteinisassociatedwithanumberofdiseases.Toomuchproteincanraisebloodcholesterollevels,causeadeclineinkidneyfunctionandincreasetheriskofcalciumloss,whichcanleadtoosteoporosis.

Proteinhastobebrokendownintoaminoacidstobebeneficial,andhigh-proteinfoodsrequireamassiveamountofenergytobreakdown.Toovercometheproblem,yourbodymustworkovertimestrugglingtodigestproteins,whichinturnputsaddedpressureontheimmunesystem.Inadditiontothis,undigestedmeatcanremainintheintestinesandbecomeputrefied,whichleadstoatoxicbuildupandoftenchronicailmentsofthejointsandheartsetin.Whilechickenisnotasdenseasbeeforpork,ithasitsownproblems.Alotofpeopleeatlightermeatslikechickenbecausetheybelievetheyareahealthieroption.Whattheydon’trealiseisthatchickencanalsoraiseLDLlevelsof‘bad’cholesterol.Tobefrank,thereisverylittleinthedifference.Sincethehorsemeatscandal,wherehorsemeatwasusedinawiderangeofmeat-basedproducts,thousandsofhouseholdshaveswitchedtomeatsubstitutes,withsalesincreasingbyasmuchas20percent.Itappearsthatforconsumers,theword‘meat’

justisn’tasappealinganymore.FastfoodchainslikeTacoBellhavedroppedtheword‘meat’fromoneoftheirmenusandoptedfor‘protein’insteadinanefforttoboostcostumerappeal.

Iknowitmightseemdifficulttogetpastourrigidthinkingthatwecannotsurvivewithoutmeat,butwecan.Manyofushavehadacarnivorousdietforceduponusinordertohelpusobtainappropriatenutritionwithoutknowledgeofthefacts.Proteindeficiencydiseases,suchaskwashiorkorormarasmus,areveryrareexceptincountrieswherepeoplearestarving.TheCentreforDiseaseControlintheUSstatesthatproteindeficiencyismostcommonamongstpeopleinimpoverishedcommunitiesofdevelopingcountries,andintheelderlywhodonotmeettheirdailycalorieneeds.Ihavenoteatenmeat,fishorchickenforover15yearsandmyhealthhasimproveddramaticallyinthattime–andIpromiseyouwon’tbelivingonleavesfordinner.

‘Meat-freeMonday’hasbecomequitepopular.Ithasmanybenefits–it’shealthier,asyoueatmoreveggies,it’scheaper,andyoucanreduceyourcarbonfootprintandsavepreciousresourcesoffossilfuelsandfreshwater.Whydon’tyougiveitagoandjointhegrowingnumberofpeoplewhoaremovingtoplant-baseddiets?Ameat-freemealonenightperweekisnotsodifficult.Therearelotsofwonderful,tastyrecipestotemptyouinthissection.Stickwithonenightforafewweeksuntilitbecomesthenormandthenintroduceasecondmeat-freemeal.Graduallyaddinganewdishononeortwodaysaweekwillenableyourtastebudstoadjust.

Evenasmallbitofrestructuringwillgiveyouafewnightseachweekwithoutmeat.Thiswillgiveyourbodyawell-deservedrestfromdigestinganimalfoods.Thenyoucantryanuncooked,meat-freemealoneortwonightsaweek.Asyourfamilystartstoseeandenjoythebenefitsintheirenergy,mood,etc.,youcouldbuildonit,untilthemajorityoftheirmealsarenutrient-rich.Soon,youwillbelesslikelytosticksomethinginthemicrowaveorsendoutforpizza.Smallandattainablestepscanhaveabigimpactonourlives,andwillultimatelymeanbetterhealthandfewertripstoyourdoctor.Ifyouhaveapressinghealthchallenge,optfortherawrecipes.

Trustme,youwillhavenoproblemincorporating‘healthy’foodintoyourmealswhenyoubegintotastehowdeliciousthisfoodactuallyis.Assoonasyougetafeelforit,youwilleatfoodofafarsuperiorquality,whilealsosavingyourselfsometimeandmoney.Jazzupasimplecottagepiewithsomeroastedgarlic,learntomakeraw,carb-freepasta,orspiceupyourlifewithawonderfullyhotandspicycurry.Yay!

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NO-CHEESEPARMIGIANOIMMUNEBOOSTER

Thisno-cheeseparmigianoisjustasgood,ifnotbetterthantheclassiccalorie-loadedversion.It’sloadedwithproteinandessentialfattyacids.Mostrawrecipesforcheeseusecashewnuts,butcashewscauseinflammation,whichacceleratestheageingprocess.NowIknowmacadamianutscanworkouttobeexpensive,butit’sworthgivingthischeeseashot,becauseit’sdeliciouscrumbledoverpasta,saladsandsoups.

WHATYOUNEED

280gmacadamianuts

4tbspnutritionalyeast

125mllemonjuice

250mlwater

4tspgarlicpowder

WHATYOUDO

Soakthenutsinwaterforhalfanhourtosoften.Drainwellandprocessthenutsinablender.

Addtherestoftheingredientsandprocessuntilsmoothandcreamy.Don’tover-blendoryouwillendupwithnutbutter.

Spreadthinlyontwosheetsofparchmentpaper.

Dryovernightinadehydratoruntilthecheeseisfullydry.Crumbleoverpasta,pizza,saladsorsoups.

Ifusingnutritionalyeastisnewtoyou,don’tpanic!It’sreallynotdifficult.Itgivestheparmigianothatauthenticcheesytaste.

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RAW-INSPIRINGLASAGNEIMMUNEBOOSTER

Thislasagneisreallyeasytopiecetogether,andbelieveme,itisawe-inspiring.Thereareafewdifferentcomponentstoit,butdon’tletthatputyouoff.It’saloteasierthanmaking‘normal’lasagne,becauseyousimplybuildlayersofyourfavouritefillings.Iliketousegarlicmushrooms,redpeppersandonions.Itcanbewarmedinthedehydratorfor10minutestogiveitacookedfeel.

WHATYOUNEEDFORTHE‘PASTA’LAYERS

2courgettes

WHATYOUNEEDFORTHEFILLING

2redpeppers

200gmushrooms

1redonion

45mlgarlicoil

WHATYOUNEEDFORTHESWEETPEPPERSAUCE

1redpepper

1whiteonion

2garliccloves

1tspvegetablebouillonpowder

3dropsstevia

Freshordriedherbs:basil,oregano

WHATYOUNEEDFORTHECREAMSAUCE

280gmacadamianuts

4tbspnutritionalyeast

60mllemonjuice

250mlwater

4tspgarlicpowder

WHATYOUDO

Trimoftheendsofthecourgettesandsliceintothinstrips.

Slicethemushrooms,onionandpeppers,andmarinateingarlicoilwhileyoupreparethesauce.

Forthesauce,processtheredpepper,onion,garlic,stevia,herbsandbouillonpowdertogetherinablender.

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Startwithalayerofcourgettestrips.Thenaddsomeofthemarinatedveggies.

Drizzleoverthesweetpeppersauceandaddanotherlayerofcourgettes.

Buildanotherlayerofveggiesandsauce,andfinishwithalayerofcourgettes.

Makethecreamsaucebelow,andtopyourrawlasagnewithit.

WHATYOUDOFORTHECREAMSAUCE

Soakthenutsinwaterforhalfanhourtosoften.Drainwellandprocessthenutsinablender.

Addtherestoftheingredientsandprocessuntilsmoothandcreamy.

Ithrowleftoverpesto,spinachorbasilintothislasagnetoaddextranutrients.Triedandtestedwithmygang,whoclaimittobeawesome.

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CARB-FREESPAGHETTIWITHSWEETPEPPERPASTASAUCEIMMUNEBOOSTER

Pastadoesn’thaveaparticularlydistinctivetaste;it’sreallythesauceyouusewiththepastathatgivesitflavour.Thereisnoneedtopeelthecourgettes,butifyouwantawhite-lookingpastathenpeelthem.Packedwithveggies,thissauceworksreallywellpouredoverrawcourgettespaghetti.Ifyouarenotinthemoodtocook,thiscarb-freepastacanbepreparedinsecondswithasimpleturnofthehandle.Thenyoucanrelax,asyouwillhavenostickypotstotakecareofafterwards.

WHATYOUNEEDFORSPAGHETTI

2courgettes

WHATYOUNEEDFORSAUCE

1redpepper

1whiteonion

2garliccloves

1tspvegetablebouillonpowder

5dropsstevia

Freshordriedherbs:basil,oregano

WHATYOUDO

Peelandtrimtheendsofthecourgettesandspiralisethroughtheturningslicerwiththespaghettiblade.

Processtheredpepper,onion,garlic,stevia,herbsandbouillonpowdertogether.

Gentlywarmthesauce,andjustbeforeserving,pourovertherawspaghetti.Kidsloveit!!!

Iamnotbigontoomanygadgetsinthekitchen,butaspiraliserisaveryhandygadgetthatcangiveyouprofessional-lookingcutvegetablesandit’sreallyeasytouse.Youcanspiralisemanydifferentvegetables,includingcourgettes,sweetpotatoes,carrotsandbutternutsquash.Voilà!

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STIR,DON’TFRYIMMUNEBOOSTER

IfyouloveChinesefood,butwanttoavoidgreasytake-aways,trythisdish.It’snotfried,soyouwillgetallthebenefitsofthenutritiousingredients.It’ssoquicktoprepare;yousimplychoptheveggies,mixintheoilandseasoning,andthrowitonthedehydratorwhileyoupreparesomerice.It’saneasywaytogetyourfive-a-day.Remember,evenifyouhaveahecticlife,youstillneedtoeatnourishingfood.

WHATYOUNEED

100gmushrooms

1redpepper

1onion

1garlicclove

250gbeansprouts

2tbspBraggLiquidAminos

2tbspoliveoil

WHATYOUDO

Chopthemushrooms,onions,garlicandredpepperintoalargebowl.

Addthebeansprouts.

CoatthevegetablesinBraggliquidAminosandoilandplaceonadehydratortrayuntilthevegetablesbecomewarmandslightlysoftened(approximatelyhalfanhour).

Quicktoprepare,itwillsoonreplacethetake-away!

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DELICIOUSTACOSIMMUNEBOOSTER

Thesetacosarepackedwithflavour,textureandfreshness.Theyhavebecomearealfamilyfavourite,andtheydisappearinmyhouseassoonastheyhitthetable.Thelettuceleavesarefilledwiththedeliciousmixtureandtoppedwithstripsofredpepperandasqueezeoflime.Walnutsarerichinomega-3fattyacids.Theyalsohavehigherlevelsofpolyphenolicantioxidantsthananyotherediblenuts.

WHATYOUNEED

200gwalnuts

1smallonion

1garlicclove,finelyminced

2tbspfreshparsley

1tspBraggLiquidAminos

2tspchillipowder

6largelettuceleaves

1lime

1redpepper

WHATYOUDO

Placealltheingredients,exceptforthelettuceleaves,redpepperandlime,inafoodprocessor.Blenduntilfinelychopped,butdon’tover-blend–leaveafewchunkybits.Thenutsshouldhaveacrunchytexture.

Placethelettuceleavesonaflatsurfaceandaddafewspoonfulsofthewalnutmixtureontop.

Choptheredpepperintostripsandplaceoverthewalnutmix.

Addasqueezeoflimejuice.

Rolluptheleavesandserve.

Servewithascrumptiousguacamoleoryourfavouritesalsa.Delicious.

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BETTERTHANTUNAIMMUNEBOOSTER

Thisrecipecomesfromaverytalentedchef,RenateWallnerattheHippocratesHealthInstitute.Itisagreatexampleofhowsimpleanddeliciousingredientscanbeadaptedtoreplacefish.

Soakthesunflowerseedsthenightbefore,rinseanddrainthoroughly.Withalittleprepaheadoftimeyoucanthenblendittogetherinaflash.Sunflowerseedsareanexcellentsourceofessentialfattyacids;theyarelargelyusedfortheiredibleoilonacommercialscalebutareahugesourceofcalcium,whichissobeneficialforthosewantinganaturalsourceofcalciumforbonehealth.

WHATYOUNEED

425gsunflowerseeds

125mlwater

60mllemonjuice

1tspBraggLiquidAminos,ortotaste

100gfinelydicedcelery(optional)

halfawhiteonion,finelydiced

WHATYOUDO

Drainthesunflowerseedsandprocessallingredientsinablender,exceptceleryandonions.

Diceceleryandonionsveryfinelytoaddtexturetothemix.

Servewithsaladandsprinklewithkelppowderforthatauthentictasteofthesea.

Thisdishissurprisinglyfilling.Iloveit,andIamsureyouwilltoo!

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ROASTEDGARLICCOTTAGEPIEHEALTHENHANCER

Youcanomitthepotatoesifyouareeatingfromtheimmuneboostermenus,butthecrunchypotatotoppingreallymakesthisdish.Potatoesarenightshadesandcontainasubstancecalledalkaloids.Alkaloidshaveanegativeimpactonjoints,nerveandmusclefunction.So,ifyouhavearthriticproblems,nightshadesarenotthebestfoodsforyou.

Iusealotofrawgarlicinmysaladstoretainallitsnutrients,buthereIhaveroastedthegarlictogivethisdishadifferenttwist.Youcanalwaysvarythisrecipewithadifferentrangeofseasonalvegetables;it’sgreatforusinguptheleftoversfromyourfridge.

Thispieisidealwhenyoucravesomehearty,rustic,warmingfood.

WHATYOUNEED

3carrots

1largeonion

1largeleek

2stalkscelery

2–3largeflourypotatoes

4clovesgarlic

2tsporegano

4tbspvegetablebouillonpowder

750mlwater

1tbspgramflour

2tbspricemilk

WHATYOUDO

Roastthegarlicintheovenandpeelandchoptheveggiesintobite-sizedpieces.

Cooktheonionsinapotinasmallamountofwateratamediumheatforabouttwominutes.Stirconstantlytopreventsticking.

Blendthevegetablebouillonpowderwiththewaterandpourovertheonions.

Throwintheveggiesandherbsandreducetheheat.

Blendthegramflourwithasmallamountofhotwaterandaddtothevegetablestothickenthesauce.Allowthestewtosimmerfor30minutes.

Meanwhilemakethemash.First,peelandcookthepotatoes.

Strainthepotatoesandsqueezetheroastedgarlicintothepotatoes.

Mashthepotatoes,mixinginthericemilkuntilthemashiscreamy.

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Placetheveggiesinacasseroledishandtopwiththemash.

Smoothwithaforkandbakeunderthegrillforafewminutesuntilgoldenbrown.

Thisdishsmellssooooogood,Iamcertaintherewillberoomformore!

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ONE-POTSTEWHEALTHENHANCER

Whodoesn’tlikeatastystewonacoldwinter’sevening?Thisone-potwonderischock-fulloffreshveggies.It’sfullofflavour,functionaland,believeitornot,canbemadewithjustveggies.Whatmorecouldyouwant?Eventhemeat-and-potatoestypewillgobbleupthisscrumptiousdish.Trygramflourtothickenthesauce;it’smadefromgroundchickpeasandisavailableinsupermarketsandhealthfoodstores–muchbetterthanbleachedflour.Thisheartystewisdestinedtobecomeafirmfamilyfavourite.

WHATYOUNEED

2onions

6–8buttonmushrooms

1leek

1smallcauliflower

3carrots

2tbspvegetablebouillonpowder

750mlwater

10smallpotatoes

1tbspgramflour

WHATYOUDO

Peelandchopthevegetablesintobite-sizepieces.

Cooktheonionsinapotinasmallamountofwaterforabouttwominutes.Stirconstantlytopreventsticking.

Makeastockbyblendingthevegetablebouillonpowderwiththewater,andthenaddittotheonions.

Throwtheveggies,potatoes,stockandherbsintothecookedonions.Bringtotheboilandthenreducetheheat,allowingthestewtosimmerforanhour.

Blendthegramflourwithasmallamountofhotwater,andthenaddtothestewtothickenthegravy.

Ilovethewonderfularomaofthisdeliciousstewwhileit’scooking,itgivesmeanostalgicwhiffofmymother’skitchen.

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PIZZATIMEIMMUNEBOOSTER

Youmaybeshockedtofindoutthatthispizzaisraw.Itcertainlyisabetteroptionthanthestandardpizzathatisloadedwithcaloriesandsugar.Therearemanywaystomimicpizza,spaghettiorlasagne.Thebeautyisthatyoucanenjoyalargesliceandknowyouarenourishingyourbody.Makeafewcruststosavetime;theywillkeepfortwotothreeweeks.

Thewalnutsandseedsneedtobesoakedovernight,soyoucandosomeoftheprepthenightbefore.

WHATYOUNEEDFORCRUST

100gwalnuts,soakedovernight

140gsunflowerseeds,soakedovernight

180gflaxseeds,groundcoarsely

1tspItalianseasoning

2tspdriedbasil

2tspdriedoregano

WHATYOUDO

Processingredientsthroughamasticatingjuicerusingtheblankattachment,oralternativelyprocessinfoodprocessor.

Alternatenuts,seedsandherbstocombinethoroughly.

Placebetweentwosheetsofparchmentpaperandrolloutthinly.

Removetopsheetandplaceindehydratorfor3hours.Thenturnoverthecrusts.

Continuedehydratingfor3morehourstilldry.

FAVOURITETOPPINGS

Chopsomeoftheseveggies,throwtheminabowlandmarinatethemingarlicandoliveoilforextrataste.Youcanchooseyourfavourites:blackolives,mushrooms,redoryellowpeppersorredonion.Addfreshherbsorpesto.

TopthepizzabaseswithSweetPepperSauce,here,yourfavouritetoppingsandNo-cheeseParmigiano,here.

Mangiatebene,it’spizzatime!

Whenhealthyfoodlooksandtastesthisgood,whynoteatRAW?

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HOT&SPICYCURRYIMMUNEBOOSTER

IcreatedthiscurryrecipeformybookEatYourselfWell,andithasturnedouttobeoneofthemostpopulardishesaccordingtofeedbackfrommyreaders.

Togetthatauthenticcurryflavour,thisoneinvolvedmanytrialstweakingtheamountsofspicesandtonsofpatience.Mostofthespicesinthiscurryyouwillhaveinyourspicerack.Don’tforgettheturmeric;besidesgivingfoodapronouncedyellowcolour,itisavaluedcondimentthathasmanytherapeuticbenefits.

WHATYOUNEED

1onion

1butternutsquash

1smallcauliflower

500mlvegetablestock

400mltincoconutmilk

200gyellowlentils,sproutedfortwodays

1redchilli

2tspginger

1tspcumin

Pinchturmeric

1tspcurrypowder

1tbspgramflour

WHATYOUDO

Puttheonion,squash,cauliflower,chilli,ginger,cumin,turmericandcurrypowderinalargepotwiththevegetablestockandcoconutmilk.

Cookgentlyfor30minutes,untilthevegetablesaresoft.

Blendthegramflourwithasmallamountofhotwatertothickenthesauce,andaddtothepot.

Stirinthesproutedlentilsjustbeforeservingthecurry.

Keepsproutedlentilstohandtoaddtosoups,saladsandcookedmeals;theyaregreatforaddingextranutrientsandvitaminstothefoodsyoueat.

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PASTAALLACARBONARAIMMUNEBOOSTER

MyownrawversionoftheItalianclassiccarbonaraisagrain-freealternativetostore-boughtpasta.Thebestthingaboutthisgluten-freerawpastaisthatithasnoemptycalories,unlikethetraditionalstodgypastamadefromgrains.Driedpastabecameverypopularbecauseofitsshelflife,butit’sheavyandfullofcarbs.CourgettesarefullofvitaminA,vitaminC,antioxidants,folatesandpotassium,andcontainnosaturatedfatsorcholesterol,unlikeeggpasta.

Soakthenutsfor15minutesbeforehandtosoften;thiswillensurethattheyareniceandcreamyinthesauce.Anyleftoverscanbeservedcoldthenextday.

WHATYOUNEED

2courgettes

140gpeas

2redonion

WHATYOUNEEDFORSAUCE

30mllemonjuice

1garlicclove

70gpinenuts

140gmacadamianuts

2tbsppizzaseasoning

2tbspvegetablebouillonpowder

WHATYOUDO

Spinthecourgettesintonoodlesusingaturningslicerandaddthefinelychoppedredonionandpeas.

Squashthegarlicwiththebladeofaknifeandthrowallthesauceingredientsintoablender.

Blendtillcreamyandcoattheveggiesinthesauce.Putinadehydratorfor10minutestowarmslightly.

TopwithNo-cheeseParmigiano,here.Buonappetito!

Ifthedishgetsalittledrybeforeserving,addafewdropsofoliveoilandtheglossytexturewillberevived.

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WHY&HOWTOSPROUTSproutsarebyfarthemostnutritiouswholefoodsonearth.IbegansproutingwhenIwasinmythirties,andIhavetoadmittheinstructionsinthebooksIreadmadeitseemcomplicated.TryasImight,Ineverquitemanagedtogetitright,buteventhatfarbackinmylife,Imusthaverealisedthereweremanybenefitstobegainedfromthiswonderfulsourceoffoodthatnaturehasprovidedforus.NowIteachmystudentshowtocutthroughallthecomplicatedjargonandkeeptheprocesssimpleanduser-friendly.

Sproutsarebabyplants.Letmebespecific–justincaseyouthinkIamtalkingaboutBrusselssprouts–Iamreferringtosproutingtheseedsofplants,suchasalfalfa,cress,broccoli,etc.Thelittleseedlingshaveagreaterconcentrationofnutrientswhentheplantisstartingtogrow.Atthetwo-leafstageofgrowththeincrediblelittleplantscontainthemostconcentratednaturalsourceofenzymes,vitamins,mineralsandaminoacids,whicharevitalforhealth.Theyhaveamazinghealingpowersandanti-cancerproperties,andtheycostapittancetogrow.Whenyousproutseedsyouarebasicallygrowingyourownorganicfoodsthatarefreeofchemicals,pesticides,herbicidesandfungicides.

Startoutwithmungbeans,lentils,alfalfa,cressorfenugreek.Thesearesoeasytogrowandwillgetyouintotheswingofsprouting.Ialwayssoakbeans,lentils,nutsandseedsovernight,asitmakespreparingmealsthenextdaysofast.Theonlyexceptiontothisispinenutsormacadamianutsforquickrecipesastheyaresofternuts.Soakingtheotherseeds,beansandnutsovernightmakesthemmoredigestibleandyouwillsoongetintothehabit.

Checkoutmyfavouritesetofjarsforsprouting(www.changesimply.com)–theyhaveaspecialrackthatallowsthesproutstodraincompletelyata45-degreeangle.Thisisimportant,asifwatersitsinthelidofthejaritwillrotyoursprouts.Remember,childrengrowalfalfaineggcupsinjuniorschool,soiftheycandoit,socanyou.It’schild’splay,andittakesabout5minutesadaytoproduceaconstantsupplyoftheseamazing,nutritious,livingfoods.

WHATYOUNEED

Allyouneedisasetofjars,arack,beans,seedsornuts,andwater.

WHATTODOFORBEANS

Scoop100gofmungbeansintoajarandcoverwiththelid.

Fillthejarwithwater,placethewiremeshlidonthejarandsoakovernight.

Drainthewaterandrinseunderatap.Placethejarupsidedownonarackata45-degreeangletoallowthewatertodraincompletely.

Rinseonceadayfor2or3days.Inwarmerclimates,rinsingtwiceadayworksbest.

Whentherootsbegintoemergefromthebeanstheyarereadytoeat.Storeintherefrigeratortoextendtheshelflifeofyoursproutsto5or6days.

WHATTODOFORSEEDS

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Basically,it’sexactlythesameprocedure,exceptyouneedasmallerquantityofseeds–about25gperjarshoulddoit.

WHATTODOFORNUTS

Nutsdon’treallysprout,buttheyshouldbesoakedandrinsedtomakethemmoredigestible.

Putthedesiredamountofnutsintoajarandcoverwiththelid.Fillthejarwithwaterandsoakovernight.Drainthewaterandrinseunderatap.

Placethejarupsidedownontherackata45-degreeangletoallowthewatertodraincompletely.

Thenutsarethenreadyforuse.

Whenyouarepreparingfood,whynotmakesomethingthatwillactuallynourishyourbody?Youdon’thavetobedeprivedtoeathealthily.Youmightthinkyouwillbemissingoutwheneatingrawfoods,orthatit’ssomeextremeandboringwayofeating,butit’snot.Thisisrealfoodthatnourishesyourbody,notthefakestuffthatdamagesit.Whatyouwillmissoutonarethefried,calorie-loaded,factory-createdprocessedfoodsthatarefullofchemicalpreservatives.Inmyopinion,thatisanabsoluteadvantageofarawdiet,notadrawback.

Ifothersscoffatordismissyourchoiceofoptingfortherawfoodlifestyle,thinkoftheathletesandcelebritieswhofocusbig-timeontheirphysicalappearance,andhaveattributedtheirslimfiguresandglowinglookstoeatingrawfoods.Nowadays,thereishugemediaattentionpaidtothedietaryhabitsofcelebrities,andthosewhohaveembracedtherawfoodlifestyleinsomeformincludePierceBrosnan,DemiMoore,Cher,SusanSarandon,DarylHannah,ScarlettJohansson,RosannaDavisonandproIronmantriathleteBrendanBrazier,tonameafew.

Ihopethearrayofdeliciouschoicesthatarenowascloseastheturnofapageawaywillconvinceyouthatyoucanrelishamealandsatisfyyourpalatewithraw,nutritiousfoods.Youcantradeinthegreasytake-awayforayummy‘stir-raw’withlow-carbrice,orpaircarb-freeSpaghettiwithaSweetPepperPastaSauceandcrumbleanicerawcheeseontop.Trustme,youwon’tmissthejunk.Itwillsoonbecomeawalkintheparkandyouwillbewhippinguprawmealsinaflash.

Rememberit’snotallornothing–justdoyourbest.Tomakethetransitionsmooth,haveajuiceforbreakfastandascrumptious,invitingsaladforlunchordinner.Spruceupasaladbyusingdifferentfoodpreparationtechniquestoaddinterestingtextures.Avegetablespiralisercomesinhandyformakingrawspaghetti,vegetablenoodles,chipsorfineshoestringgarnishes.

Avocadoscangivesoups,smoothies,dressings,dipsanddessertsafabulouscreamytexture.Theyarerichinomega-3fattyacidsandvitaminE,whichisgreatforyourskinandhair.

Mushroomsarealsoagreatadditiontovegetarianorvegandishesastheygiveachewytexture,whichisverysatisfying.SomemushroomsarealsoarichsourceofvitaminD,whichisnecessaryforabsorbingcalcium.Flavouringisveryimportantforanyfood,whethercookedorraw,soaddfreshherbs,spicesandseasoningstoyourrawfoodmeals.Theserecipeswillhelpyouembraceeatingnourishingfoodevenwithinabusyschedule.

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CUCUMBER,AVOCADO&RAWMAYOIMMUNEBOOSTER

Fullofhealthfulcompounds,thisrefreshingsaladisburstingwithflavour,andit’ssoeasytoprepare.Themayoblendsbeautifullywiththecreamytextureoftheavocados.Cucumberscontainahostofvitamins:vitaminB1,vitaminB2,vitaminB3,vitaminB5,vitaminB6,folicacid,vitaminC,calcium,iron,magnesium,phosphorus,potassiumandzinc.Cucumberscontainenoughsugarandelectrolytestoreplenishessentialnutrientsandkeepyouhydrated.

WHATYOUNEED

1cucumber,verythinlysliced

2smallredonion,thinlysliced

2ripeavocados,peeled,destonedanddiced

WHATYOUNEEDFORRAWMAYO

125mlwater

60mloliveoil

140gorganicrawpinenuts,soakedfor15minutes

50grawcauliflower

2tbsplemonjuice

1tspyellowmustard

Handfulchoppedmint

WHATYOUDO

Slicethecucumberandredonionthinly,andthendicetheavocado.

Whisktogetherthemayoingredientstoacreamyconsistency.Adjusttotaste.

Addthecucumberandonion,andcoatthevegetableswiththemayomixture.

Addtheavocadolast,andstirtocoat.

Garnishwithsomechoppedmint.

Thismayomakesafantasticdressingforcoleslaworasandwichspread.

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FEEL-GREATSPROUTEDSALADIMMUNEBOOSTER

Sproutedseedsarepackedwithnutritionandareverymuchpartofmydailydiet.Theyareextremelycheaptoproduceandaregreatvalueformoney,particularlywhenyouconsidertheirmanybenefits.Theyimprovetheimmunesystem,helpthebodytoflushoutwaste,andtheyalsoprotectusagainstdisease.Simplythrowsomelemonjuice,garlic,freshherbsandfreshlygratedgingertogetherforanexplosionofcrunchy,fragrantnourishment.

WHATYOUNEED

2handfulssproutedseeds(alfalfa,onion,sunflowerorbroccoli)

Handfulbasil

1redonion

1redpepper

1carrot,grated

35gpinenuts

WHATYOUDO

Slicetheonionandredpepper,andgratethecarrot.

Tossyourchosensproutsintothemixandaddthepinenuts.

Drizzlewithyourfavouritedressing.Howsimpleisthat?

Notonlyaresproutssuper-foods,theirvisualappealisawonderfulboosttoanysaladorsandwich.

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ZESTYSPROUTEDSALADIMMUNEBOOSTER

Sproutingbeansisthebestwaytoeatlegumesifyouwanttomakethemmoredigestible.It’swellworththesmallamountoftimeandeffortittakeswhenyouconsiderthattheproteins,vitaminsandmineralsinlegumesquadruplewhentheyaresprouted.Mungbeanshaveanti-cancerproperties,andaresaidtostopprematureageing.Ifindithardtogetfreshcoconut,soIuseacanofcoconutmilk.WhenIopenit,Iscoopoffthethickcoconutfromthetop,patitdrywithkitchenpaperandchopintolittlepieces.Keeptheremainingcoconutwaterforsmoothies.

WHATYOUNEED

2handfulssproutedmungbeans

2cucumber

2redpepper

2carrots

juiceof1lime

1tbspoil

1tbspcoconutpieces

2smallredchillipepper

celerysalttotaste

WHATYOUDO

Sproutandrinsethemungbeansthoroughly.Patdrybeforeaddingtothesaladtoremovetheexcesswater.

Slicethecucumber,redpepperandcarrotsthinly.

Scoopoffthethickcoconutfromthetopofthetinofcoconutmilk,patitdrywithkitchenpaperandchopintolittlepieces.Finelydicethechilli.

Addthemungbeanstothesaladandcombine.

Blendtheoil,lime,garlicandcelerysalttogether,pouroverthesaladandseason.

Topwiththechoppedcoconutandserve.

Thisunassumingsaladischock-fullofzest,andisquick,meganutritiousandrefreshing.

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ANTI-INFLAMMATORYSALADIMMUNEBOOSTER

Traditionally,beetrootwaseatenforitsanti-inflammatoryproperties.Itisastrongantioxidantthatishighinfibreandiron.Beetrootisalsorichinsilica,whichisgoodforourskin,connectivetissuesandbonehealth.Itismuchmorebeneficialtoeatrawbeetrootastheoxalicacidbecomesharmfulwhencooked.Ineverjuicebeetsastheyareloadedwithsugars,butthegreenleavescanbejuiced.

WHATYOUNEED

1beetroot

4-inchpieceginger

Juiceof1lemon

WHATYOUDO

Juicethelemon.

Peelthegingerandthrowalltheingredientsintoablender.

Serveasasidewithafreshgreensalad.

Thissaladwilltickleyourtastebuds.Thealkalizinglemonisperfectwiththebeetrootandginger;theymakealovelyhealthycombo.

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CAESARSALADWITHCREAMYDRESSINGIMMUNEBOOSTER

AclassicCaesarsaladisusuallymadewithanchovies,which,Iadmit,makemesqueamish.Toreplacethefishyflavour,Ihaveusedhijikiseaweed,awildseaweedthatgrowsonrockycoastlinesaroundJapan.Youcanbuyitinsupermarketsandhealthstores.Ifyoudon’thavehijikiseaweed,youcansprinklethesaladwithdulseflakes.

WHATYOUNEEDFORSALAD

1headiceberglettuce

20ghijikiseaweed

1smallredonion

WHATYOUNEEDFORDRESSING

100gpinenuts

5basilleaves

1tbspnutritionalyeast

1clovegarlic

pinchcelerysalt

60mloliveoil

Juiceof4limes

WHATYOUDO

Soaktheseaweedinwaterfor30minuteswhileyoumakethedressingandpreparethesalad.

Draintheseaweedandpatitwithapapertowel.

Blendtheingredientsforthedressing.

Shavetheonionthinlyandtossthelettuce,seaweedanddressingtogether.

Crispiceberglettucewithshavedredonioninascrumptiousdressing,toppedwithNo-cheeseParmigiano(here).

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DILL-ICIOUSLYSTUFFEDPEPPERSIMMUNEBOOSTER

Dillandlemonminglewellinthisdill-iciousdish;thesharpnessofthelemonbalancesbeautifullywiththefreshherb.Ifyouarenoteatingasmanyveggiesasyouwouldliketo,trythisandgetallthebenefitsofthenutritiousingredients.BraggLiquidAminosisexcellentforquickmarinades–yousimplyaddittosomeoil.Thesestuffedpeppersareasatisfyingfillerforhungrytummies;youwillbestuffedtoo.

WHATYOUNEED

1redpepper

1yellowpepper

60mlBraggLiquidAminos

60mloliveoil

WHATYOUNEEDFORSTUFFING

50gwalnuts

1avocado

90gsweetcorn

1smallonion

2tspvegetablebouillon

1tbspoliveoil

Fewsprigsfreshdill

Juiceof 2lemon

WHATYOUDO

Washandcutthepeppersinhalfanddiscardtheseeds.

Marinateinliquidaminosandoilfor20minutes,turningoccasionally.

WHATYOUDOFORSTUFFING

Processinablenderthenuts,lemon,avocado,sweetcorn,bouillon,onionanddill,addingtheoillast.Processtoachunkyconsistency.

Stuffeachpepperevenlywiththemixture.

Placeindehydratorfor1hour30minutes.

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OMEGA-RICHWRAPSIMMUNEBOOSTER

Thisistheultimatequick-fixlunch.Itcanbepulledtogetherinminutesforthosemomentswhenyouarereadytoeatthelegoffofthetable.Avocadosarefullofmonounsaturatedfatsthathelpincreasegoodcholesterol(HDL)andreducethebadstuff(LDL).TheyarealsoloadedwithvitaminC,vitaminK,B6,folateandarehighinfibre.Alotofsambosthesedaysarefullofprocessedjunkandtheyalsocontainlashingsofsalt.

Thesewrapsaresuperquick,tastyandmegahealthy.

WHATYOUNEED

4lettuceleaves

2avocados

1carrot

2redpepper

2cucumber

1smallredonion

Handfulalfalfasprouts

2tspgarlicoil

1tsplemonjuice

Pinchcayennepepper

WHATYOUDO

Chopcucumber,redpepperandcarrotintomatchsticks.Dicetheredonion.

Mashtheavocadoswithlemonjuice,garlicoil,cayennepepperandaddthedicedredonion.

Filleachlettuceleafwiththesproutsandmatchstickveggies.

Add 4oftheavocadomixtoeachleafandwraptheleavestogether.

Thehealthyfatsinavocadoshelptosustainyouthroughoutthedaysoyoucanavoidthedreadedafternoonslump.

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QUICKPARSNIPRICEIMMUNEBOOSTER

Preparingproper,homemadedinnerscanbeachallenge,especiallyifyouarezappedafteralongday.Nomatterhowhecticyourlifestyle,youhavetoeatfoodtofuelyourbody.Thissimple,time-savingdishcanbeservedwithanicegreensaladora‘stir-raw’.Thereisgreatjoyinexploringnewtastesandtakingtheboredomoutofpreparingfood.Pinenutsarequiteoilyandgivethedishafriedriceeffectwhendehydrated.Ricehasverylittletasteofitsown;it’sthesauceyouaddorthefoodyouservewithitthataddsflavour.Unlikeordinaryrice,youwon’thavetowatchthepot.

WHATYOUNEED

2parsnips

70gpinenuts,soaked

2tspoliveoil

WHATYOUDO

Peeltheparsnipsandplace,withthenutsandoil,inaprocessorandchopfinely.

Placeonparchmentpaperinadehydratoruntilwarm(approximately2to10minutes)andserve.

Iwasneveraloverofparsnips,butIfindtheyworkwellinthisdish.Youcanalsousecauliflowerifyouprefer.

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GARLICSWEETPOTATOMASHIMMUNEBOOSTER

Ifyouarelookingforculinaryinspiration,whynotreawakenyourtastebudswithsomedifferentflavoursandtastes?Iknowonlytoowellthatthereisnojoyinspendinghoursinyourkitchen,preparingfoodthatfinickyeatersturntheirnosesupat.Whenyouaretryingtogetthefamilyonboard,youneedtomakefoodtastyandinteresting.Ipromisethissweet,tastymashwillgetthethumbsup.

WHATYOUNEED

3sweetpotatoes,peeledandcubed

1tbspgarlicoil

Pinchcayennepepper

Fewsprigsparsley(optional)

Pinchcelerysalt

WHATYOUDO

Boilthesweetpotatoesinwateruntiltenderanddrain.

Addthegarlicoilandmashuntilsmoothandcreamy.

Addcelerysaltandapinchofcayennepeppertotaste.

Garnishwithparsley,ifyouareafanofit.

MyJulieisobsessedwiththis–sheisalwayslickingthespoonandcomingbackformore.

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LOW-CARBGARLICMASHIMMUNEBOOSTER

Thisisagreatadditiontoanymeal–youcanserveitwithsaladsorroastvegetables.It’sagoodlow-carbalternativetoplainoldpotatoes,whichasIalreadymentionedcanbeaproblemforthosewithjointpains.Potatoesarenightshades,andincludeasubstancecalledalkaloids,whichcanhaveanegativeimpactonjointsandnerveandmusclefunction.So,ifyouhavearthriticproblems,theymaynotbethebestfoodforyou.Iliketousegarlic-infusedoliveoiltomakeanicecreamymash.Youcanmakeyourowngarlicoil,butmoststoresalsostockit.Adeliciousmashthatcontainsnoheart-cloggingbutter.

WHATYOUNEED

1largecauliflower

2tspgarlicoliveoil

2springonions

Pinchcayennepepper

Pinchcelerysalt

WHATYOUDO

Washthecauliflowerandchopthespringonions.

Steamthecauliflowertilltender.Thenplacethesteamedcauliflowerinaprocessoranddrizzlewithoil.

Blendtillthickandcreamy.Addthechoppedspringonions,cayennepepperandcelerysalttotaste,andserveimmediately.

Thismashhasbeenabighitwithmyfriendsandstudentsnotonlyforitstaste,butbecauseitissoeasytoprepare.

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IMMUNE-BOOSTINGSPINACHIMMUNEBOOSTER

Spinachisagreatimmune-boosterthatprovidesimportantnutrientsfortheeyesandskin.Ilovebabyspinachasit’ssoversatile;youcanthrowitintojuices,smoothies,saladsanditisidealforthisdeliciouscreamedspinach.It’simportanttobuyorganicspinachbecausetheleaftendstobeheavilysprayedwithpesticidesthatyoucan’twashoff.

Isometimesuseupthepulpthatisleftoverfromnutmilktothickenthisdish.Idehydratethepulptilldry,andplaceitinajaruntilIamreadytouseit.Ifyoudon’thavealmondpulp,topwithNo-cheeseParmigiano,here.

WHATYOUNEED

450gbabyspinach

200gpinenuts

Juiceof1lemon

1tspnutritionalyeast

2tsponionpowder

1garlicclove

190mlcoconutmilk

Celerysalttotaste

WHATYOUDO

Combinealltheingredientsapartfromthespinachintheblender.

Addthespinachtomixtureandblendtillcombined.

TopwithNo-cheeseParmigiano,here(optional).

Usingcoconutmilkinsteadofdairyaddsanexoticappealtothisluscious,creamydish.

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SPINACHSALADWITHGARLICMUSHROOMSIMMUNEBOOSTER

MushroomsareloadedwithBvitaminsandaddachewytexturetodishes.Whatagreat,simplesalad.Youdehydratethemushroomsinoilandgarlicand,voilà,you’redone.Theysmelldeliciousandtasteevenbetter.

WHATYOUNEED

400gmushrooms

3garliccloves

100mlextravirginoliveoil

200gbabyspinach

WHATYOUDO

Cleanandslicethemushrooms.

Crushthegarlicclovesandmixwiththeoilinabowl.

Addthemushroomstotheoilmixandallowthemtosoakitup.

Dehydratefor30–40minutes.

Washthebabyspinachleavesandtopwithmushrooms.Drizzlewithyourfavouritedressingifdesired.

Yes,IknowIusealotofspinach,butit’ssogoodforyou.

Producingfamily-friendlyhealthyrecipeshasbecomeapassionforme.Ihavetaughtinschoolstochildren,teensandparentsaboutthefoodsbestabletopromotechildren’shealth.Infact,withthearrivalofmyfirstgrandchild,Ella,whohaschangedthecourseofmylifeinmanywonderfulways,andthenumerousmumswhohavesentsomanyphotosoftheirkidsdrinkinggreenjuice,munchingsproutsandevendrinkingwheatgrass,ithasfuelledmypassionallthemore.Ifeelblessedtobeabletohelpthesemumsbuildstronghealthybodiesandimprovethefoodstheirchildreneatinthehomeandatschool.

Despitethefactthatitisvitallyimportanttosustainourchildren’shealthandwell-being,itcanbedifficult,especiallyifyouarebattlingbetweenthestoveandLego.That’sfamilylifenowadays;wearealwaysontherun,butifwewanttoreversetheepidemicofchildhoodobesity,early-onsetdiabetesandADHDinourchildrenandteens,weneedtoencouragehealthyeatinghabitsfromthebeginning.Ifyourcupboardsarefullofjunkfoodthattheycansnackon,thenthatisexactlywhatwillhappen.Afussytoddlersometimesneedstobehungryinordertoeatpropermeals.

It’seasytogetchildrentoeathealthilyifyouknowhow,andwhatbetterwaytodothisthanmakingyourowndelicious,nutritioussnacks.Ibecamequitesneakywithmyteenagersandmanagedtosneakquitealotofhealthystuffintomealsinnot-too-obviousways,whichwasanecessarystrategythathelpedthemtoadjust.Iusedthistacticwithmyteenagersratherthandoingbattleeverynightoftheweek,anditworked.Iaddedessentialfatstosmoothiesandmashedpotatoes,spinachandprobioticsintosmoothiesandallkindsofveggiestojuiceswithoutcomplaint.Thissimpletacticchangedthewaytheyate.Needsmust!

Ideally,it’sbettertosetagoodexample,asparentsaretheirchild’sgreatestrolemodelsandtheydependonyoutoprovideahealthyattitudetowardsfood.Iamamassivebelieverthattheessentialingredientforgoodhealthiseducation.Ithelpsyoumakeinformeddecisions,butthisdoesnotalwaysworkwithafussytoddlerorgrumpyteenager.Youreffortstoimprovetheirhealthmaycauseconflictatmealtimes.

Mygreatestjoywaswithourthenfive-year-olddaughterJulie,whowasstillatanage

whereitwaseasytoinfluencehereatinghabits.Herenthusiasmwasinfectious,andIencouragedheralltheway.Itaughtherwhichfoodshelpedthedifferentpartsofherbody,asshewhiskedasauceorstirredapot.Wefoundlotsofproductsthatweregoodalternatives:forexample,forcow’smilk,wesubstitutedriceoralmondmilk.Sugarwesubstitutedwithstevia,anddairybutterwithalmondorhazelnutbutter.Julieisnow20yearsold;thankfully,shehasneverhadanantibioticinherlife.Herslimfigure,longshinyhairandglowingskinsayitall.Herhealthontheinsideshinesontheoutside.

Remember,ifIcandoit,socanyou.Trymakingyourowncrisps,theyreallyaredelicious.Ifthissoundsdifficultortime-consuming,well,believeme,youdon’tneedtobeamasterchefbyanystretch.Theyarepackedwithflavourandwillbeenjoyedbyall.Youwillneedtoinvestinasmalldehydrator,whichisaninexpensivefood-dryingmachine(seehereformoredetails).Ipromiseit’sworththeinvestmentforthecrispsalone.It’ssoeconomicaltomakeyourownnutritioussnacks,andtherearenoaddedpreservativesorharmfuloilsusedintheprocess.Youcanalsomakebiscuits,crackersandmainmealsthatwillproducesatisfying,tastyandenzyme-richfoodsforyourselfandyourfamily.

Putthecrispsinabowlinanaccessiblespot,andyouwillfindsneakyhandssoongobblethemup.Iusuallymakeafewtraysofkalecrispsovertheweekendhopingtheywilllasttheweek,butmygangsoondemolishthelot.

Bestofluck!

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CRACKERSABOUTCRACKERSIMMUNEBOOSTER

Onionsarewonderfulforthepreventionandtreatmentofmanycommondiseasessuchascancer,coronaryheartdiseaseanddiabetes.Theyareamazinglyrichinsulforaphanes,agroupofphytochemicals,whicharedisease-fightingcompoundsfoundinplant-basedfoods.

Moststore-boughtcrackerscontainhiddensugarsandhydrogenatedfats.Whenyoumakeyourown,youknowexactlywhatyou’reeating.Flaxseedsareagoodsourceofomega-3fattyacids;theyarealsorichinfibreandproteins.

WHATYOUNEED

2stalkscelery

1whiteonion

1clovegarlic

180gflaxseeds

140gsunflowerseeds

60mlBraggLiquidAminos

60mloliveoil

2redchilli,finelychopped

2tspcelerysalt

500mlwater

WHATYOUDO

Soakthesunflowerandflaxseeds(separately)inacupofwaterovernight.

Rinseoffthesunflowerseeds,butuseallofthegelatinousflaxseedmix.

Peeltheonionsandwashthecelery,andchopthemfinelyinaprocessor.

Mixwiththeremainingingredientsuntilcompletelycombined.

Spreadthemixturethinlyovertwosheetsofparchment.Sprinklewithcelerysalt.

Scoreintothemixturewithapizzacuttertomakesquareorrectangularshapes.

Dehydrateovernight.Ifthecrackersarenotfullydry,returnthemtothedehydratoruntildryingiscomplete.

Youcannotcomparethedelicioustasteofhome-madecrackerswiththestore-boughtvarieties.

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HEART-FRIENDLYPESTOIMMUNEBOOSTER

Pestomakesanicechangetostirintopastathanthetypicaltomato-basedsauces.Iloveitdrizzledoversaladsoroncrackers.PinenutsarerichinvitaminCandheart-friendlymonounsaturatedfats–plus,hereIhaveaddedsomeextragoodfatswiththeUdo’soiltoupyourintakeofgoodfats.Thenutritionalyeastinthisrecipegivesthepestothatcheesytaste.

WHATYOUNEED

1bunchfreshbasil

140gpinenuts

1clovegarlic

1–2tbspUdo’soil

Juiceof 2alemon

1tspnutritionalyeast

WHATYOUDO

ProcessalltheingredientsexcepttheUdo’soil.

Graduallydrizzleintheoiluntilthepestoturnstoaroughpaste.

Homemadepestotastesnothingliketheready-madestuffyoubuyinajar.Goon,giveitago.

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LOVELYTAPENADEIMMUNEBOOSTER

Iaminlovewiththesimplicityofthistapenade.Youdon’tknowhowharditisformenottoscoffallofitwhenImakeabowl;butthen,Iamaloverofolivesandbasil.

It’squitesaltyasolivesarehighinsodium;however,theyarealsoagoodsourceofhealthyfats.Thispungentmushisgreatfornibbles,tapasorhorsd’œuvresataparty.Pittedolivesaremoreconvenientandsavetimeifyouarelookingforsomethingquick.

WHATYOUNEED

140gblackolives

1clovegarlic

2tbspoliveoil

4tspDijonmustard

WHATYOUDO

Processallingredientsintoaroughpastebeforegraduallyaddingtheoliveoil.Yum,yum!

Tapenadeistraditionallymadeinapestleandmortar,butnowadaysyoucanwhizzitupinablender.

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REDPEPPERSALSAIMMUNEBOOSTER

Thissalsaisincrediblyeasyandcertainlypacksapunch.Ifyoulikespicysalsa,addthefullredchilli.Itwillkeepforaweekinthefridgewithoutgrowinghairystuff.Althoughafteraweekitmaystilllookokaytoeat,nutritionallyitwillnotbesogoodastheenzymeswillhavebeenlost.

Ilikeitreallyfreshandjuicywhenthepeppersarestraightfromthefarmer’smarket.

WHATYOUNEED

1redpepper

1smallredonion

Juiceof 2alemon

2tspcelerysalt

2redchilli

1–2tbspoliveoil

2tbspdriedparsleyorbasil

WHATYOUDO

De-seedtheredpepperandchilli.

Chopallremainingingredientscoarselyinablender.

Serveitwithcrackersandparsnipcrisps.

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SMOKEDCHIPOTLEHUMMUSIMMUNEBOOSTER

I’veeatenmyfairshareofthispopularMiddleEasterndip,andIalwayshaveagoodsupplyinthefridge.Hummusisagreatstandbytohaveonhand.Iliketosprinklesomesmokedchipotlechillipowdertogivethishummusakick,butifyoudon’tlikespicyfoodyoucanomitthedriedchillipowder.Ihaveusedtinnedchickpeasinthisrecipe,butyoucanusedriedchickpeastomakearawhummuswithsproutedchickpeasifyouwanttostayraw.

Bewarned,dustgentlywiththechipotlepowder–youdon’twanttoburnyourmouth.Ifyouoverdoitandaddtoomuch,don’tpanic,youcanalwaysscoopitoff.

WHATYOUNEED

1garlicclove,crushed

240gtinnedchickpeas,drained

2tbsptahini(sesameseedpaste)

Juiceof 2alemon

2tbspUdo’soil

Pinchsmokedchipotlechillipowder(optional)

WHATYOUDO

Placealltheingredientsinafoodprocessor,exceptthechipotlepowder.

Blendintoasmoothmix.

SwirlonadrizzleofUdo’soilbeforeservinganddustwiththesmokeddriedchillipowder,ifdesired.

Thisspicyhummuskeepsforthreedaysinthefridge.

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GOOD&CRUNCHYSEEDSNACKSIMMUNEBOOSTER

Sproutedseedsaresofullofgoodnessthattheyareamustinyourdiet.Sproutsunflowerseeds,pumpkinseedsorsesameseedsforrichsourcesofproteins,antioxidants,vitaminE,calcium,fibreandessentialfats.Whenyousprouttheseedstheyaremoredigestible,andtheygiveyouasteadyflowofenergythroughouttheday.Sproutforoneday,coattheminyourfavouriteherbsandspicesanddehydratetointensifytheflavour.

WHATYOUNEED

2tbspsunflowerseeds

35gsesameseeds

45gpumpkinseeds

2tspBraggLiquidAminos

2tspcelerysalt

Pinchcurrypowder

2tspoliveoil

WHATYOUDO

Sprouttheseedsinwaterovernightanddrainthoroughly.

Mixtheseasoningsinabowlandthrowinthesproutedseeds.Coattheseedsintheseasoningmix.

Spreadseedmixtureonparchmentpaperanddehydratetilldry.Storeinaglassjar.

Youcancreateyourownmixofspices,withchilli,curry,wasabi,ginger,cardamom,turmeric,cuminorcayennepepper,andhavesomecreativefuninthekitchen.

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AMAZINGCRACKERSIMMUNEBOOSTER

Thesaltyseaweedisaperfectmatchwiththecheesytasteofthenutritionalyeast.Ifyouarewatchingyourwaistline,ortryingtoavoidthehighcaloriesfoundincommercialcrackers,theseamazingcrackersareahealthyoption.Withalovelycrunchytexture,theyworkreallywellwithhummusanddips.Youcanalsospreadthemwithavocadoortapenade,orsimplyeatthemwithyourfavouritesalad.

Cuminseedshaveanutty,pepperytasteandtheyareakeyingredientofcurrypowder.Cuminisrichiniron,whichisavitalcomponentofhaemoglobin.It’salsorichincalcium,manganeseandmagnesium.Itslowsdownfree-radicaldamageinthebody,andresearchshowsithasanti-cancereffects.

Iliketoaddcumintocrackers;thisspicegivesagoodkicktocrackers,soupsandsauces.Iusetheseedratherthancuminpowder,astheseedscanbeeasilygroundwithamortarandpestle,andtheydon’tlosetheirflavourasquicklyasthepowder.

Makesureyoubuynutsinsmallishquantities,astheycangorancid.

WHATYOUNEED

4noriseaweedsheets

200gwalnuts,soaked

1redpepper

1stickcelery

100gnutritionalyeast

Pinchsmokedchipotlepowder

1tspsmokedpaprika

1tspgroundcumin

250mlwater

WHATYOUDO

Combinealltheingredientsinablender.

Addalittlewatertoblendintoadough-likeconsistency.

Adjusttheflavouringtosuityourtaste.

Spreadontoparchmentpaperandscoresquareshapesintothedough.Thismakesiteasytobreakthecrackerswhentheyaredry.

Dehydrateovernightuntildryandcrispy.

Thesecrackersareamazing!

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LIP-SMACKINGONIONCRISPSIMMUNEBOOSTER

Whenyouneedsomethingtomunchon,don’treachforcrispsthatarefriedandheatedinoils,astheyhaveaterribleimpactonourhealth.Heatingoilsathightemperatureschangestheirstructureintotwistedmoleculescalledtrans-fattyacids.Friedfatscauseahardeningofthearteriesandmakebloodplateletssticky.Theyincreasethedangeroffree-radicaldamage,andmaycausepathogenicproblems.

WHATYOUNEED

3whiteonions

350gfrozensweetcorn

1tbspreduced-saltvegetablebouillon

250mlwater

WHATYOUDO

Blendthesweetcornandvegetablebouillontogetheruntilitformsacreamybatter.

Addsomewatertothebatterifitistoothick;makeittheconsistencyofapancakebatter.

Slicetheonionsintofairlythickringsandcoattheonionsringsinthebatter.

Placethecoatedonionsringsonadehydratortrayanddrytillcrisp,turningonce.

Iftheideaofmakingyourowncrispsdoesn’tlightyourfire,maybeyouthinkit’stoodifficult.Letmetellyou,it’snot!Comeon,giveitatry.

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POWERHOUSENIBBLESIMMUNEBOOSTER

Thisisaprettyawesomesnackthatwillnotonlystaveoffthemunchies,butisalsoanexcellentsourceofnutrients,especiallyvitaminA,beta-caroteneandcalcium.Kaleishighinfibre,whichhelpstocreatethebulkyouneedtofillyouup,andisoneofthemostnutritiousvegetablesoutthere.

Thesecrispscanbepreparedinaflash,buttakesometimetodehydrate.Theyarepackedfullofflavourandnutrients.Youcanbuysomeofthesecrispsinspecialitystores,butitismuchmoreeconomicaltomakeyourown.

WHATYOUNEED

1bunchkale

1tbspvegetablebouillon

125mloliveoil

WHATYOUDO

Removethekalefromitsstalks.Don’twastethese,keepthemtoaddtoajuicelater.

Combinetheoilandtheveggiebouillon.Lightlycoatthekaleinthemixtureandplaceonthedehydratortray.Don’tbeafraidtogetyourhandsdirty.Stirwithyourhands,rubbingthemixintothekaleasyougo.

Dryuntilcrisp,turningonceduringthedryingprocess.

Kalecanbeaddedtosidedishes,maindishesorsalads,butit’sabsolutelyfabulousforthesecrisps.

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SNACKATTACKIMMUNEBOOSTER

Whenyouareacrispaddict,sometimesyouwillstopatnothingtogetyourfix.Thesecrispsaregreatwhenyougetasnackattack.Turmericgivesthesecrispstheirpronouncedyellowcolour;it’savaluedcondimentthataddsflavourbutalsohasamazinghealingproperties.Ineverusethecentreoftheparsnipasitistootoughforcrisps,butImaketheno-carbricefromtheleftovers.Ifindthattheminutethesecrispsareprepared,theydisappearquickly,especiallywhenmysonRichardisaround.

WHATYOUNEED

2parsnips

1tbspvegetablebouillon

4tsponionpowder

Pinchturmeric

375mlhotwater

WHATYOUDO

Mixthebouillon,onionpowderandturmericwithhotwater.

Slicetheparsnipsthinlyanddipinseasoningmix.

Placeondehydratortray.

Dryuntilcrisp,turningonceduringthedryingprocess.

Thisisascrummysnackthatyouwon’tfeelguiltyaboutscoffing.

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S.O.S.CRISPSIMMUNEBOOSTER

Whenyou’retryingtosticktoyourhealthylifestyle,youmaybetemptedbyyourfavouritecheeseandonion,saltandvinegar,spicytortilla,prawncocktail,barbecueorbalsamicvinegarcrisps–andonceyoustart,youwillnotbeabletostop.Weeatawhopping5billionpacketsofcrispsayear.It’sprettyobviousthatwehaveanunhealthyappetiteforcrispsofallkinds,andthey’reveryunhealthy:friedinfat,coveredinsaltandheart-clogging.TheseS.O.S.Crispsaregreattohaveathandforemergencies.Theywillcometotherescueandaretheperfecthealthysolution.

WHATYOUNEED

120gbabyspinachleaves

350gsweetcorn

60mlwater

1tspBraggLiquidAminos

1tsppaprika

1tsponionpowder

2tspgarlicpowder

WHATYOUDO

Blendthepowdersandpaprikatogether,thenaddwaterandBraggLiquidAminos.

Addthesweetcornandblenduntilyouhaveacreamybatter.Addsomewatertothebatterifitistoothick,thoughyoudoneedafairlythickconsistency.

Coatjustonesideofthespinachleaveswiththebatter.Don’tcoatbothsidesastheywillsticktothetray.Placeinadehydratortray,withthecoatedsideuptoavoidsticking.Drytillcrisp.

Thesimplecombinationofspinach,onionandsweetcornisfantastic.Theseareanidealcomplementfordipswhenenjoyinganightinfrontofthetelly.

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SALT&PEPPERCRISPSIMMUNEBOOSTER

Courgettesgrowinabundanceinthesummermonths.Usethelargeronesbecausetheyshrinkwhendehydrated.Iliketouseamandolintoslicethesecrispsasit’squickandthecrispsturnoutniceandeven,butasharpknifeworksjustaswell.Cayennepepperisagreatdigestiveaidthatstimulatestheflowofenzymeproductionandgastricjuices.

WHATYOUNEED

1largecourgette

4tspUdo’soil

4tspcelerysalt

4tspcayennepepper

4tspsmokedpaprika

WHATYOUDO

Slicethecourgetteintocircleswiththemandolinorknife.

PourtheUdo’soilintoabowlandaddthecelerysalt,cayennepepperandsmokedpaprika.

Coatthecourgetteroundsbyrubbingthemtogetherwithanotherslicetospreadtheoilaround.

Placeonadehydratortrayanddrytillcrisp.

Thesmokedpaprikaandcayenneaddanicebitofcolour.Servethemwithhummus,pestoortapenade.

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SWEET&TANGYLEFTOVERSHEALTHENHANCER

Sometimesyouhaveshrivelled-upleftoverapplesthatyoudon’twanttothrowaway,especiallyiftheyareorganic.Thisisagreatwaytousethoseleftoversfromthefruitbowl.Isliceapples,bananas,mango,pineapple,diptheminlemonjuicetostopdiscoloration,andpopthemonthedehydrator.Dryingconcentratesthefruit’ssweetness,andthesweetslicesaretingedwithjusttheslightestbitoftartnessfromthelemon;adeliciouscombination.

WHATYOUNEED

3applesorotherleftoverfruits

Juiceof1lemon

WHATYOUDO

Youcanuseamandolintoslicetheapples,butmindyourfingers.Alternatively,justuseasharpknife.

Coretheapples,butdon’twastetheseeds.Appleseedscanbeaddedtojuiceastheycontainnitrilosidecompoundsthatprotectusagainstdisease.

Diptheappleslicesinthelemonjuiceandplacetheslicesonthedehydrator.

Dryuntiltheyhaveaconsistencysomewherebetweenchewyandcrunchy.

Theyaregreatforkids’lunchboxes,butdon’tletthemgethookedastheyarestillfullofsugars.

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SWEETPOTATOCRISPSIMMUNEBOOSTER

Ifyouareacrispaddictandareparticularlypartialtothesaltyflavour,thisisawonderfulalternative.Iusesaltedveganbouillonforthisrecipe,whichgivesthecrispsanauthenticflavour.Youcanuseareducedsaltbouillonifyouprefer.Sweetpotatocrispsaredeliciousservedwithsomepesto,hummusortapenade.Theyhavealowglycaemicload,arerichinvitaminA,andalsoprovidefibreandvitaminC.

WHATYOUNEED

2sweetpotatoes

3tbspsaltedvegetablebouillon

200mlhotwater

WHATYOUDO

Washandslicethesweetpotatoesthinly,withtheskinon.

Blendthevegetablebouillonwiththehotwater.

Coattheslicedsweetpotatoesinthebouillon.

Placethesweetpotatoesonthedehydratoruntilcrisp.

Ifyoucontinuallygrazeandsnackbutwantsomethinghealthy,thesenibbleswillrivalyourfavouritefriedcrisps.

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Ifyouwanttogiveupsugar,cutcaloriesorshedsomeextrapounds,therearemanybenefitstogivingupthesugarhabit.Moreoftenthannot,losingweightisthemainreasonthatpeoplewanttodecreasetheamountofsugartheyconsume.Whilethisisaverygoodincentive,andwillreducethecaloriedisadvantageofthoseindulgentsweettreats,Iamarealistandunderstanditmaybehardtoresist.Ialsoknowthatifyoubanthemitmakesthemmoreappealing.Sobeforewegettothegoodies,letmeoutlinethedangersanddownsidesthosesweettemptationscanhaveonyourhealth.Iknowitsuckshearingthatthosesweettreatsyoulovearebadforyou,butIamdoingmybesttogetyouhealthy.

Cholesterolisaproblemcausedbysugarandsugarderivativessuchashigh-fructosecornsyrup.It’snosecretthattherearehiddensugarsinvastamountsofcommonlyeatenfoodsrangingfromfruitjuices,probioticdrinks,sauces,saladdressings,cheesespreadsandprettymucheveryprocessedfood–eveninfantformulae.Remember,allthosehiddensugarsaddup.SugarcanincreaseLDLcholesterol(badcholesterol),whichisariskfactorforcardiovasculardisease.Asweallknowit’saddictive;themoresugarsthatareaddedtoyourfood,themoreofityouwillwant.Foodcompaniescountonyoudevelopinganaddictiverelationshipwiththeirfoods.Don’tbeduped,readthelabel–orbetterstill,makeyourowntreats.

Cancercellsthriveonsugar;theyhavemanymorereceptorcellsforcapturingsugarthanhealthycells.Themolecularbiologyofcancercellsrequiresmoreglucosetofeedthem.Forsomepeople,cancercellsgrowfasterandstrongerwhentheperson’ssugarlevelsarefrequentlyabovenormal.Cuttingdownourintakeofsugarcutsoffanimportantfoodsupplytocancercells.It’snotjustpeoplewhoarediagnosedwithcancerwhomthisaffects.Eachofusgeneratesnewcancercellseachdayinourbodies.Ahealthyimmunesystemdealswiththesesothattheydon’tbecomeanissue,buthowcanyoubuildastrongimmunesystemwithfoodsthatincreaseyourriskofcancer?

Sugar:

elevatesLDLcholesterol;

disturbsbrainchemistry;

increasesweightandobesity;

raisesbloodsugarlevels;

increasesriskfactorforkidneydiseaseanddiabetes;

feedsfungus,yeastsandbacteria;and

rotsteeth.

Whenyoulearnaboutthedangersthateatingcertainfoodscancause,andhowthosefoodscanescalatehealthproblems,youwanttodowhatyoucantoavoidthem.

Whattodoaboutsugar

Whenyoueatsugar,whetherit’swhitetablesugar,agavenectar,honey,cornsyrup,saccharine,aspartame,xylitolorfruitsugar(fructose),yougetaninstantspikeinthe

glucoseleveloftheblood.Sugarsarelikeatimebombtickingwithinoursystemsbecauseyourpancreasmustsecretelargeamountsofinsulintostopbloodsugarlevelsfromrisingtoohigh.Everytimeyoueatsugaryfoods,theycauseanimbalanceinyourbodychemistry.Theextrainsulinpushesyoursystemintooverload,whichtendstomakethebloodsugarlevelsfalltolevelsthataretoolow.Eventheso-called‘healthysugaralternatives’canactuallyincreaseyourcravingsforsugar,whichisallbadnewsforyourhealthandyourwaistline.

Manyhealthadvocatesrecommendagavesyrup,oragavenectar,asahealthyalternativetosugar.Whilethissoundshealthy,theydon’tinformyouthatit’sprocessed,highinfructose,isabsorbedassugarbythebodyandcausesunwantedweightgain.Iamveryscepticalofalternativesweetenersthatarepromotedashealthfoodsbecausetheyusuallypromotesomekindoffadthatcanbedamaginginthelongterm.

Usesteviatosweetenandreduceyoursugarintake.Steviacomesfromaplantandhasalowglycaemicload,soitwon’tspikeyourbloodsugars;infact,itactuallyhelpstoregulateblood-sugarlevels.Itcanbeboughtinliquidorpowderform.Thesachetsareveryhandy,butthedropsworkwellinjuicesandsaucesastheydissolveeasily.Steviaisabout400timessweeterthansugar: 2teaspoonofsteviaisequaltoonecupofsugar.IthasbeenusedinJapanforyearstoreplacesugar,andtheJapaneseconsumeover300,000poundsofiteachyear.SteviahasbecomewidelyavailableasasweetenersinceitsapprovalforusebytheEUin2011.Itwillhelpyoutoavoidthetreatsandsweetsaisles,andgetyouoverthehumpofgivingupthedemonsugar.

Treatsaremeantforspecialoccasions,whichshouldbecelebrated–Iamnotatotalspoilsport!–buttheyarenotforeveryday.Muchasweliketothinkwedeserveatreateachdayorneedareward,treatsandsweetsarenotrequiredfoodsforyourbody.Youwillnoticethatallthetreatsandsweetsare‘healthenhancer’recipes.Fruitsanddriedfruitsareoftenusedtosweetentreatsandsweets,buttheystillcontainsugarsandassuchtheyshouldbeusedsparingly.Inotherwords,don’tscoffthewholebatchofcookiesyourself.Nudge,nudge,wink,wink!Seriously,onceyoufindahealthyreplacementforyourusualtreatyouwon’tbeinclinedtosurrendertothemelt-in-the-mouthproductsanymore.

Itmaytakesometimebecausesugarhassuchastrongholdonusandissoaddictive.Bepreparedforthosecravings;trytheDivine&DecadentTiramisu,theGuilt-freeCookiesorBerryN-iceCream.Or,ifyouareNutsAboutIceCream,makeyourownicecreamathome–youdon’tevenneedanexpensiveicecreammaker.Haveaweekendtreatthatwillhelpyoubreakthedependenceonsugarandphaseoutthosestore-boughttreats.Ifyouwanttobehealthier,happierandthinner,cuttingbackonsugarwilldefinitelybegoodforyourfigureandamazingforyourhealth.Staystrong!

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NUTSABOUTICECREAMHEALTHENHANCER

ThisicecreamisatreatonSaturdayeveningsfortheguestsattheHippocratesHealthInstitute.TheirtalentedexecutivechefKenblueisverystrictaboutsugars,becauseeverytimeyoueatrefinedsugaryfoods,theycauseanimbalanceinyourbodychemistry.Heusesmapleflavourinthisicecream,notmaplesyrup;Ithoughtitwouldbedifficulttofind,butIhadnotroublesourcingitonline.Ifyoudon’thaveit,that’sokayastheicecreamworkswellwithoutit.Usethenutmilkfromhereor,alternatively,youcanuseacartonofalmondmilkforconvenience.Youcanhalvethequantityifyouwantasmallerbatch,butwhenyoudivvyitout,itwilldisappearquickly.

WHATYOUNEED

50gwalnuts

1litrenutmilk

30mlvanillaextract

1tbspcinnamon

15mlmapleflavour

5dropsstevia

WHATYOUDO

Ifyoudon’thaveanicecreammaker,placeallingredientsexceptforthewalnutsinafoodprocessor.Processuntilcreamy.

Chopthewalnutsroughlyandstirintothemix.

Placeinanair-tightcontainerandchillinthefreezerforafewhourstilltheicecreamhardens.

Letitsitforabout15minutesorsotosoftenbeforescoopingintoservingbowls.

Iliketoaddafewwalnutstogiveitacrunchynuttytexture.Youwillbenutsaboutthisone!

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DIVINE&DECADENTTIRAMISUHEALTHENHANCER

Itinkeredaboutwithvariouscoffeesubstitutestogivethisdessertanauthenticflavour.Thereareafewreallygoodcaffeine-freecoffees,theycomeindifferentflavours–java,richroast,almond,amaretto–andreallytastegood.IuseTeeccino,aherbalcoffeemadewithbarley,chicoryroot,figs,almondsandroastedcarob.Youwillfinditingoodhealthfoodshopsorontheinternet.

Aloveaffairwithcoffeecaneasilyspiral.Thereisnodoubtthatcoffeegivesyoualift.However,thattemporaryincreaseinenergyyouexperienceisshort-livedandbeforeyouknowit,you’rehavingthreeorfourcupsadayjusttokeepyourselftickingover.Trythisforbirthdaytreatsordinnerparties–thecreamfillingissilkyandrich,withadivinecoffeeflavour.

WHATYOUNEEDFORCAKEBASE

220gpecans

150gdates

1tspcarobpowder

3tsprichroastTeeccino

1tspvanillaextract

1tspshreddedcoconut

WHATYOUDOFORCREAMFILLING

280gmacadamianuts

250mlwater

1banana

2tbspcoconutoil

1tbspnutritionalyeast(optional)

1tspvanillaextract

WHATYOUDOFORCAKEBASE

Soakthenutsanddatesovernightinwater.

Drainoffwaterfromnutsanddatesandprocessinablender.Addtheremainingingredientsandblenduntilthemixholdstogether.

Useaspringformpantomakeiteasytoremovethecakefromthepan.Anothertipistosprinkleadustingofcoconutflakesonthebasetostopthecrustfromstickingtothebottomofthepan.

Pressthemixintothepantoformthecrust.

WHATYOUDOFORCREAMFILLING

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Throwalltheingredientsintoyourblenderandblendtoacreamyconsistency.

Pourthecreammixtureoverthecrustinthespringformpanandsmoothrightuptoedgeofthepan.

Popthecakeintothefreezerforabout3hours.Allowtothawbeforeslicing.

Sprinklewithalittlecarobpowderbeforeserving.

Thisdivineanddecadenttiramisuisrich,lusciousandalmostsinfullygood.

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BERRYN-ICECREAMHEALTHENHANCER

Thisdeliciousicecreamisbeyondeasy.Keepafewbananasinthefreezersoyoucanwhipthisupinaflash.

Strawberries,raspberries,blueberries,blackberriesandcranberriesarerichinpolyphenols,acompoundfoundinfoodsthatarepurpleorredincolourandwhichprotectsyourbodyfromcelldamage.Theberriesinthisrecipeaddsomesupernutrients,soyouwon’tfeellikeyou’vefallenoffthehealthy-eatingwagon.Youcanusetheblankscreenthatisprovidedwithyourjuicer,oruseafoodprocessortoblendthefruit.Ifyouwanttomaketheicecreamintoswirls,youcanbuyanextraattachment,butyoucanjustuseascooporspooninstead.Oh,anddon’tforgettolickthespoon!

WHATYOUNEED

2bananas

300gmixedberries

3dropsvanillaessence

3dropsliquidstevia(optional)

nutmilk(optional)

WHATYOUDO

Peelthebananasandfreezeovernight.

Mixtheberries,vanillaandsteviatogetherandprocesswiththepeeledbananas.

Ifyoulikeasofticecream,add125mlofnutmilk.Enjoy!

Iliketoaddsomevanillaessenceforaricherflavour.Tryandsourceanon-alcoholicbrand–mosthealthstorescarrythem.

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LEMONMERINGUEPIEHEALTHENHANCER

Theclassicversionoflemonmeringuepieismadewitheggyolksandsweetenedcondensedmilk,whichareallingredientswewanttoavoid.Thislighterversionwillexciteyourpalateandwon’tleaveyoufeelingbloated.It’snotatruemeringue,astherearenoeggsinthisrecipe,butittastesdelicious.Ifyoualwayssharedessert,thisisonethatyoumayactuallyfightover.

WHATYOUNEEDFORCRUST

160gpecans,soaked

70graisins,soakedinlemonjuice

1lemon

20gdesiccatedcoconut

WHATYOUNEEDFORLEMONPIEFILLING

250mlalmondnutmilk

230gcoconutoil,softened

2tbsplecithinpowder

Juiceof3lemons

4tspalcohol-freevanillaextract

3dropsliquidstevia

WHATYOUNEEDFORMERINGUETOPPING

190mlalmondnutmilk

140gmacadamianuts

1tsplemonjuice

1tspalcohol-freevanillaextract

3dropsliquidstevia

1tsplecithinpowder

60gcoconutoil,softened

WHATYOUDOFORCRUST

Soakthenutsovernightinwater.

Soaktheraisinsinthejuiceofalemon.

Drainthenutsandraisinsandprocessinablender.

Thenpressthenutandraisinmixintoapietintoformthecrust.Useaspring-formtintomakeiteasytoremovethepiefromthetin.Anothertipistosprinklesomecoconut

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flakesonthebaseofthetintostopthecrustfromstickingtothebottom.

WHATYOUDOFORLEMONFILLING

Blendalltheingredientsexceptlecithinpowderandcoconutoil.

Blendtheoilandlecithinpowderonlowtoacreamyconsistency.

Pourmixtureovercrustandsmoothrightuptoedgeofthepiedish.

Popthepieintothefreezerforabout3hours.

Removeandkeepinfridgetillreadytoeat.

WHATYOUDOFORMERINGUETOPPING

Blendallingredientstogetherandplaceadollopofthecreamoverthepiejustbeforeserving.

Decoratewithafewslicesoflemonormint.

Sensationallayersofcreamycitrusfillingfinishedwithlusciouscreamtopping.

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DAIRY-FREECRÈMECHANTILLYHEALTHENHANCER

ThisfamouswhippedcreamfromthemedievalFrenchmarkettownisaperfecttoppingfordesserts,butitisusuallymadewithheavycreamandsweetenedwithsugar.

Basically,thehumanbodydoesnotrequiremilkafterweaning,andbythatstage,weproducelessofthelactaseenzymesnecessaryforitsdigestion.Lactoseismadefromonemoleculeofglucoseandonemoleculeofgalactose.Itisadisaccharide,atypeofsugarthatmustbebrokendowninthesmallintestinebylactaseenzymes.Ifitisnotproperlyabsorbed,itfermentsinthedigestivesystemandisthecauseofmanydigestiveproblems.

WHATYOUNEED

190mlalmondmilk

140gmacadamianuts

1tsplemonjuice

1tspalcohol-freevanillaextract

3dropsstevia

1tsplecithinpowder

60gcoconutoil,softened

WHATYOUDO

Blendallingredientstogetherandtopdessertjustbeforeserving.

Infusedwithvanillaextract,thisDairy-freeCrèmeChantillyissimplebutdecadent.

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ENERGYBARSHEALTHENHANCER

Betterenergylevelsarearesultofeatingbetterfood,andthesedeliciousenergybarswillkeepyougoingthroughouttheday.Iliketousealmondsastheyhaveanicerichflavour,andIalsoaddsomemilletbecauseitisanon-acid-forminggrainandcontainsamyriadofbeneficialnutrients.Milletisreadilyavailable,andisoneoftheleastallergenicandmostdigestiblegluten-freegrains.Youcan,ofcourse,omititifyoudon’thaveittohand.

WHATYOUNEED

600galmonds,soakedovernight

460gdates,soakedovernightinthejuiceof1orange

2tbspmillet,soakedovernight

1orange

WHATYOUDO

Soakthenutsandmilletovernightinwateranddrain.Alsosoakthedatesovernightinthejuiceoftheorange.Savetherind.Thedateswillabsorbmostofthejuice.

Choptherindoftheorangefinelyinyourfoodprocessor,thensimplypushthenuts,datesandrindthroughyourjuicerusingtheblankscreen.

Turnthemixtureontoparchmentpaper,coverwithanothersheetofpaperandrollwitharollingpin.

Formintobarsandplaceinthedehydratorovernight.Enjoy!

Mygirlslikeacrunchiertexture,soIdehydratethesebarsovernight.

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GUILT-FREECOOKIESHEALTHENHANCER

Asuperhealthyoptionforasweettooth,theseguilt-freecookiesarebetterthantheusualsugarbombyougetfromstore-boughtcookies.Anotherbonusforthosewhohavetoworryaboutgluten,thesecookiesaregluten-free.Thesweetripebananaswiththecoconutandtouchofvanillaareadeliciouscombination.Besidesbeingdelicious,youcansavourthesecookieswithoutregret.Yousimplycannotgowrongwiththem;theycomeoutperfectlyeverytime.

WHATYOUNEED

2ripebananas,mashed

50gshreddedcoconut

4cupcoconutbutter

60gchoppednuts

1tspalcohol-freevanillaextract

50gdriedbuckwheat

3dropsstevia(optional)

WHATYOUDO

Mixallingredientstogetheruntiltheyarewellcombined,andrefrigerateforhalfanhour.

Scoopintosmallballs,rollinyourhandsandflattenwithyourpalm,orcutwithacookie-cutter.

Placeinthedehydratoranddryovernightuntilthecookiesarecrisptothetouchontheoutsideandsoftinthecentre.

Trytheseoutonyourfriendswhoarepartialtochompingoncookies.Theywon’tbelievetheyhaveNOaddedsugar.Doesitgetanybetter?

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MAMMY’SHOME-MADEBREADHEALTHENHANCER

Mymumwasafabulousbaker,andalthoughIdon’teatmuchbreadthesedays,thisfreshhome-madebreadisstillafavouritewiththefamily.Ihavedeviatedalittlefrommymother’strustedrecipebymakingthisbreadwithricemilkandspeltflour.WhileIcanalmosthearhersay,‘Don’tfixwhatisnotbroken’,speltismucheasiertodigestthanwheat.Ithasanuttyandslightlysweetflavour.Ilovetoaddnutritiousseedsintothemix,astheygivethisbreadanicecrunchytexture.

WHATYOUNEED

340gbrownspeltflour

300mlorganicricemilk

1tbspsesameseeds

4tbsppumpkinseeds

3tspgluten-freebakingpowder

Juiceof 2alemon

Knobcoconutbutter

WHATYOUDO

Preheattheoventogasmark4/175°c.

Mixallthedryingredientstogether,sievingthebakingpowderintothedrymix.

Addthericemilkandlemonjuiceandmixthoroughlyuntilathickdoughforms.

Lightlycoata450gloaftinwiththecoconutbutter.

Pourthemixtureintothetinuntilit’saboutthree-quartersfull.

Bakefor45minutestoanhour.

Turnoutontoabakingtrayandchecktoseeifthebaseoftheloafisfirm.

Ihavebeenmorespecificabouttheamountshere,aswhenbakingbreadit’simportanttohavethequantitiescorrect.

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NATURE’SSEXYSECRETHEALTHENHANCER

Whowouldhaveguessedthatoneofthesummer’sgreatestandmostrefreshingpleasures,watermelon,isgreatforyourlibido?Thesecretliesintherind;thiscontainsanutrientknownascitrulline,whichisconvertedintoarginineinthebody.Arginineboostsnitricoxide,whichrelaxesbloodvessels.Iknowitsoundscomplicated,butisn’titinterestinghowMotherNaturehasallthetrickstoturnyouonandgetyouintherightmood?Theseicelollieswilleasilywooanyonewhotriesthem.

WHATYOUNEED

1watermelon

Juiceof1lime

Icelollymoulds

WHATYOUDO

Removetheskinfromthewatermelonandprocesswiththelimejuice.

Pourintomouldsandsticktheminthefreezertilltherightmomentandenjoynature’snot-so-guiltysecret.Letthewooingbegin.

Juicetherindtogetallthatsensualgoodness.IalsousetheseedsastheyarerichinproteinsandBvitaminsandminerals.Theylookprettyinthelollies,too,butyoucantakethemoutbeforeblendingifyouprefer.

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WALNUTBONBONSHEALTHENHANCER

Thesebonbonscanbemadeinbatchesandstoredinthefridge.Ifyouarewaryoftryingtogiveupsugarbecauseofpreviousbrokencommitments,whynottrythesebonbons?Theywillhelppacifyyoursweettooth.I’mnotsuggestingyouwon’tmissyourfavouritechocciebar,butlearninghowsugaraffectsyoucanreduceyoursusceptibilitytothosesweetpleasures.Thegreatthingisthatthey’rereadyinabout10minutes.Theyremindmeofmarzipan.

WHATYOUNEED

50gcrunchyhazelnutbutter

1tspalcohol-freevanillaextract

140gwalnuts,chopped

80gdates

WHATYOUDO

Usingtheblankscreenfromyourjuicer(orafoodprocessor),processhalfofthewalnuts,allofthedatesandthevanillaextracttillfullycombined.

Blendinthehazelnutbutter.

Rollintoballs,pressingthemixturetogetherfirmlysoitwillhold.

Choptheremainingwalnutsfinelyandrollthebonbonsinthechoppednuts.

Placethebonbonsontoparchmentpaperandpopinthefridgefor10minutes.

Iliketousemyjuicerforbonbonsasitbringsthemixturetogetherniceandtight,butyoucanuseafoodprocessor.

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SWEETINDULGENCEHEALTHENHANCER

SavethesetrufflesforthosemomentswhenyouneedanextrabitofTLC;theyaretheperfectantidotetothesugarblues.

Theseareanindulgenttreatthathasalovelycitrusflavour,smotheredinshreddedcoconut.TheskinofcitrusfruitisactuallythemostbeneficialpartasitcontainsthemostvitaminCandbioflavonoids.

Thisisprobablytheeasiestrecipefortrufflesaround.Theyaresosimple–youjustmixtheingredientstogether.Iusetheblankscreenthatcomeswiththejuicer,asitcreatesatightermixturethatstickstogetherwell.

WHATYOUNEED

200gpecannuts,soakedandrinsed

1tspsesameseeds,soakedandrinsed

150gdates,soakedinorangejuice

50gshreddedcoconut

Juiceandrindof1orange

WHATYOUDO

Soakthenutsandseedsfor15minutesandrinse.

Gratetherindoftheorangeinaprocessor.

Addallingredientsexcepttheshreddedcoconuttoyourjuicerthroughtheblankscreen,oruseablender.

Rollthemixintoballsandcoateachballinshreddedcoconut.

Refrigeratefor20minutes–andtrynottoindulgetoomuch!

Althoughthesetrufflesarequiteluscious,youwon’tfeelheavyaftereatingthem.

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LOTSOFLOVELYHEARTSHEALTHENHANCER

It’seasytowinheartswiththeselovelysweets.Sometimesthesimplestofingredientscreatethemostdelectabletasteexperiences.Withjustafewsimpleingredients,youcanproducetheselove-infusedbeauties.Theyareirresistible,sobeforeyousubmittoanimpulsetobuysweetsatthecheckoutcounter,makeabatch.Iusestrawberriesforthepinkones,andalittleturmerictomaketheyellowones.

WHATYOUNEED

1ripebanana

400mltincoconutmilk

4dates,soakedinlemonjuice

150gstrawberries

Pinchturmeric

Heart-shapedmoulds

WHATYOUDO

Processbananaandcoconutmilktogether.

Addstrawberriestohalfthemixture,andturmerictotheotherhalf.

Pourintoheart-shapedmouldsandfreeze.

Thawbeforedemolishingthelot.

Bewarned…onejustwon’tbeenough,butifyoushare,youmaymakeyourwayintosomeone’sheart!

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NO-SUGAR,NO-CHEESE-CAKEHEALTHENHANCER

ThisrecipeisoneIamreallyeagertosharewithyou:first,thereisnotabitofcheeseinsightandsecond,thereisnorefinedsugarinthisrecipe.ThedecoratingforthisrecipewasinspiredbyKristinaCarrillo-Bucaram,apioneerinthelocal,organicfoodco-operativemovement.Thestrawberriesareusedtolayerinbetweenthemixture,andarethecrowninggloryofthisNo-sugar,No-cheese-cake.Goon,showyourguestsjusthowamazingyouare.

WHATYOUNEEDFORCRUST

160gwalnuts

160gpecans

150gdates

1tspalcohol-freevanillaextract

2tbspcoconutoil

WHATYOUNEEDFORFILLING

900gstrawberries(180gforblending,therestslicedforlayers)

2frozenbananas

800mltinnedcoconutmilk

140gmacadamianuts

1tbspalcohol-freevanillaextract

3dropsstevia

WHATYOUNEEDFORSTRAWBERRYGLAZE

160gfrozenstrawberries

80gdates

WHATYOUDOFORCRUST

Soakthenutsanddatesovernight.

Drainoffwaterfromnutsanddatesandprocesswiththevanillainablender.Graduallyaddthecoconutoiltillthecrustholdstogether.

Useaspringformpantomakeiteasytoremovethecakefromthepan.Anothertipistosprinkleadustofcoconutflakesonthebaseofthepantostopthecrustfromsticking.

Pressthemixintothepantoformthecrust.

WHATYOUDOFORFILLING

Throwalltheingredients(exceptthereservedslicedstrawberries)intoyourblender

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andblendtoacreamyconsistency.Ifthemixtureistoothick,addalittleextracoconutoiltoenableblending.

Slicethestrawberriesandlayerontopofcrust.

Pourhalfthecreammixtureoverthestrawberriesandsmoothrightuptotheedgeofthetin.

Addasecondlayerofslicedstrawberries.Addtheremainingcreammixture.

WHATYOUDOFORSTRAWBERRYGLAZE

Blendtheberriesanddatesinyourblendertillniceandsmooth.

Pourontopofyourcake,andtopwithslicedstrawberries.

Popthecakeintothefreezerforabout3hours.

Thesecretwiththiscakeisnottohavetoomanyslices.Iguaranteeyouwillbetempted.

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NOT-SO-NAUGHTYBUTNICEPIESHEALTHENHANCER

Thesepiessoundabitnaughtybutare,infact,fullofgoodfats.Ithinkeveryonelovessweetpie,butmostofthemaresoheavytheywouldsinkaship.Pecanshaveasweetnessthatworksbeautifullyindesserts.Soakthedatesinorangejuicetosoftenthem,asitgivesalovelyflavourtothebaseandfudgetopping.Dateshaveahighamountofnaturalsugarsthatdefinitelyscorehighonthenaughtylist.

WHATYOUNEEDFORCRUST

160gwalnuts

160gpecans

150gdates,soakedinorangejuice

1orange

WHATYOUNEEDFORCREAMFILLING

2frozenbananas

400mltincoconutmilk

4dates,soakedinlemonjuice

2tspalcohol-freevanillaextract

WHATYOUNEEDFORFUDGETOPPING

150gdates

60mlwater

2tspalcohol-freevanillaextract

WHATYOUDOFORCRUST

Drainjuiceoffdates.Pulsethewalnutsandpecanstogetherinafoodprocessor.

Adddatesandprocessuntilitformsastickydough.

Pressthemixtureintoasmallpiemouldsandpresstightly.

Storeinthefridgewhileyoumakethecreamlayer.

WHATYOUDOFORCREAMFILLING

Blendthebananas,coconutmilk,datesandvanillaextracttogether.

Pouroverpiecrust.

WHATYOUDOFORFUDGETOPPING

Combinedates,waterandvanillaextracttogethertillyouhaveanice,stickyfudgeconsistency.

Spoonoverpiesbeforeserving.

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ISCREAMSNEAKYICE-POPSHEALTHENHANCER

Withnoartificialcolouringsorflavourings,thesescrumptious,creamyice-popsaresomuchnicerthanthecommerciallymadeones.Theyareaperfecttreatifthekidsarescreamingforsomethingtoeat.Bigandlittlekidswilllovethem.Iaddalittleturmerictogivetheice-popstheiryummyyellowcolour.Turmerichaspowerfulhealingproperties,whichiswhyIliketosneakitintoasmanyfoodsasIcan,evenicepops.

Thethingabouttheseicepopsisthattheyaresodamngood,youmaynotwanttosharethem.

WHATYOUNEED

1ripebanana

400mltincoconutmilk

4dates,soakedinlemonjuice

Pinchofturmeric

WHATYOUDO

Pitandsoakthedatesinlemonjuicetillsoft.

Blendallingredientsuntilsmooth.

Pourintoicepopmouldsandfreeze.

Simple,andasthenamesuggests,alittlesneaky.

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THESWEETESTTHINGSYRUPHEALTHENHANCER

Therearefewthingsinlifeassimpleasthissweetsyrup.It’sadivineadditiontoeverythingfromgranolabarstodesserttoppingsandsweetpiecrusts.Datesarenaturalsweeteners,butdon’toverdoit;theyshouldbeeateninmoderation.

WhileIprefertousedates,ifyouarenotadatelover,itcanbemadesuccessfullywithraisins.Lemonjuicehelpstokeepthesyrupfresh–itwillkeepforaweekinthefridge.

WHATYOUNEED

300gMedjooldates,pitted

1tbsplemonjuice

Cinnamonorvanillaessence,totaste

WHATYOUDO

Blendtheingredientsthroughyourjuiceroruseablenderuntilyouhaveasmoothconsistency.

Anoh-soooo-goodembellishmentforallthingssweet.

WHYITAKESUPPLEMENTSYoumightwonderifyouneedtotakesupplementswhenyoueatraworlivingfoods–orindeedanyfoods.Thereareafewreasons.Nowadaysoursoilsaresodepletedofmineralsfromintensivefarming.DrLinusPauling,twicenobelprize-winner,said,‘youcantraceeverysickness,everydiseaseandeveryailmenttoamineraldeficiency.’manypeoplearemalnourished,despitethefactthattheyhavewhatappearstobeareasonablyhealthydiet.Thentheycooktheirfoodsandfurtherdepletethefoodsofnutrients.Eatingthesefoodscanleadtoacompromisedimmunesystem,whichisarecipeforill-health.AsIwanttooptimisemyhealth,Isupplementdailywithfood-gradesupplements.

Thetypeofsupplementsyouuseisimportant,asmanycontainchemicals,preservatives,pesticides,sugars,fillersandgluten.Therearemanysupplementsonthemarketthesedaysthathavelittleeffect,yetpeoplespendalotoftheirhard-earnedcashonthem.Peopletakesyntheticsupplementswithoutrealisingthattheycandomoreharmthangood.Watchoutforsupplementsthatcontainsynthesisedadditivestoensurethatyouarenotingestingchemicalsolventsthathaveharmfulsideeffectsthatwillweakenyourimmunesystem.

Thereisavastdifferencebetweennaturalnutrientsandsyntheticnutrients.Yourbodycannotabsorbsyntheticman-madesupplements.Yourbodysimplyisnotdesignedtoutilisethem,infactthebodywilltryhardtoexcreteanysyntheticsubstancesyouingest.Naturalnutrients,ontheotherhand,arereadilyabsorbedbythebodybecausewearebiologicallyprogrammedtoabsorbnaturallyoccurringcompoundsasgenuinenutrients.

Therearemanybenefitstousingnaturalsupplements.HerearesomeoftheonesItakeregularly.Ican’treallylisttheseinorderofpreference,astheyallcontainspecificnutrientsthatIwanttoincludeinmydiet.

DigestiveEnzymesDespitethefactthatIeatmostlyenzyme-richfoods,Iwouldnotbewithoutdigestiveenzymesbecausetheyprovideessentialnutrients,vitamins,mineralsandenhancedigestionoffoods.Theyarealsosaidtohelpincreasetheelectromagneticfrequencyaroundthecellandfightofffree-radicaldamage,whichisthecauseofdiseaseandaging.Alackofenzymescanleadtoallsortsofproblems:theovergrowthofparasites,foodallergies,constipation,indigestion,gasandbloating.

ChlorellaisonesupplementItakeregularly.It’sanexcellentsourceofproteinthatiseasilydigested.It’sfabulousforsugarcravingsasitbalancesbloodsugars.Italsodetoxifiesthebodyofheavymetals.Ifyouhavehadproceduresinvolvingradiation,x-rays,travelonflights,sitinfrontofacomputer,orhavemercuryfillings,chlorellaisagoodbettostaveofftheravagesofmodernlife.

B12Ibelieveisamustforeveryone.Ithelpstoincreasetheformationofhaemoglobin(iron)levelsintheblood.Italsoenhancesenergyproductionandendurance,andplaysakeyroleinthenormalfunctioningofthebrainandnervoussystem.

VitaminDMostofusdon’tgetenoughofthisvaluablevitamin,especiallywhenweliveinnorthernclimates.VitaminDisessentialfortheabsorptionofcalcium.Thecalciuminmanysyntheticsupplementsissecretedbythebodybecauseitcannotbeabsorbed.Iusea

naturallyoccurringsourceofvitaminDfromshitakemushroomsandricebran,becauseIknowthatgoodgeneralhealth,bonehealth,astrongimmunesystemandanti-cancerbenefitshavebeendirectlyconnectedtotheintakeofvitaminD.

ProbioticsItakeagoodprobiotictoprovidehealthybacteria.Weneedgoodbacteriatopopulatethedigestivetracttohelpwithdigestion,celldevelopmentandthestrengtheningoftheimmunesystem.Probioticsareespeciallyhelpfultoreplacebeneficialbacteriadestroyedbytakingantibiotics.

MultivitaminMyhubbyandIalsotakea100%pure,wholefoodmultivitamin,mineralandherbformula,createdespeciallyforwomen’sandmen’shealth.Womenandmenhaveverydifferentneeds,andmanyadultmenandwomenarelivingwithhormoneimbalances,whichcanresultinweightgain,fatigue,emotionalimbalanceandmoodswings,decreasedconcentration,aswellaslossoflibido.

EnhancedTurmericThepotentplantcompoundsinturmericareconsideredtomakeitthemostpowerfulhealingrhizomeontheplanet.Curcuminoidsenhancebrainfunctionandofferanti-cancereffects,aswellashelpingtohealwounds,aiddigestion,relievepainandreduceinflammation.Sinceinflammationisresponsibleforplayingalargeroleinmanydiseases,ifyouhavearthritis,rheumatism,muscularproblemsormemoryloss,youshouldaddturmerictoyourdailydietandensureyouaregettinggoodquantitiesofit.

Researchisunderwaytodeveloppharmaceuticaldrugsoutofturmeric-basedingredientstofightdisease.Thebiologicalactivityofturmericasahealingagentexplainswhycompaniesaresointerestedinitandwhytheyhavefiledsomanypatentapplicationsforit.Itcanbetakeninasupplementform,whichisuseful,becausetheenhancedsupplementdelivershighconcentrationsofthisnaturalwonder.

EssentialFatsTherearetwoessentialfattyacidsthatthebodycannotproduceandmustbeobtainedfromfoods.Bothareessentialforhealth:Omega3AlphaLinolenicAcidandOmega6LinoleicAcid.Itisimportantthatwegetthecorrectratioofbothfats.WeneedtoaddmoreOmega-3thanOmega-6intoourdiet.IuseUdo’soilasitdeliversthecorrectratiosoftheseimportantfats.Alackofessentialfatscanleadtocravings,asthebodyneedsaregularsupplyofgoodfatsfromfoodsinordertothrive.

InternalCleanserItakeaninternalcleanserperiodicallytocleansethecolon.Alotofunwantedmatterresidesinthecolonandneedstobecleanedout,inordertomaintaincolonhealth.Iuseonethatisgentlebuteffective.Itsbasesarebioactive,chlorophyll-richalgae,enzymesandherbs.

Ifyouhaveaspecifichealthchallengeorissuethereisawidevarietyofothersupplementsthatarespecifictodealingwiththem.Someareparticularlygoodforbalancinghormones,mood,regulatingsleepandenhancinglibido,aswellasstrengtheningtheimmunesystem.Forfurtheradvice,contactmeone-mailormyhelpline.Ifyouwantunprecedentedlevelsofnutritionalsupport,vibranthealth,enduranceandrenewedenergy,youneedtoreplacethenutrientslostincookingandsupportyourbestallyagainstdisease–yourimmunesystem.

RESOURCESCOURSESRUNBYBERNADETTE

ImproveYourHealthNaturally:Beginners&Advanced,DublinProgrammesJoinmeandlearntomakethedeliciousrecipesinthisbook.

Three-DayResidentialWellness,CorkProgrammesinceIbeganmyresidentialwellnessprogrammethousandsofpeoplehavecometolearnthepractical,powerfulandeffectivehealingstepsofmyprogramme.Itisdesignedtocultivateahealthylifestyleinauniqueandpermanentway.

TocontactBernadette+353(0)18452957Mon–Fri9-30a.m.to5p.m.b@changesimply.comwww.changesimply.comhttp://www.facebook.com/changesimplyhttps://twitter.com/bernadettebohan

HIPPOCRATESHEALTHINSTITUTE

1443PalmdaleCourtWestPalmBeach,Florida33411,USA+1(561)471-8876www.hippocrates.inst.com

REVERSEOSMOSISANDLIVINGWATERSYSTEMS

RenewellWaterLtd.+353(0)867335874business@renewellwater.comwww.renewellwater.com

WHEATGRASS&FRESHSPROUTSDELIVERYSERVICES

ChristyStapletonKiltegan,Co.Wicklow+353(0)59647346+353(0)861038605christystap@gmail.comhttps://www.facebook.com/ChristysOrganicWheatgrass

TheHappyPearLivingFoodsLeabegLowerNewcastle,Co.Wicklow+353(0)861014181sprouts@livingfoods.iewww.livingfoods.ie

THEINSTITUTEOFBIOMAGNETICTHERAPY

www.biomagnetism.ie

www.onehealth.ie0868114073

THERMOMIXPOWERBLENDERS

www.thermomixireland.comwww.ukthermomix.com

FURTHERRECOMMENDEDREADING

HealthfulCuisine,AnnaMarieClement,HealthfulCommunications,2006.

LivingFoodsforOptimumHealth,BrianClement,PrimaHealth,1998.

GoodFood,JohnMckenna,Gill&Macmillan,2013.

WhattoEat,Chupi&LukeSweetman,Gill&Macmillan,2003.

TheRawGourmet,NomiShannon,AliveBooks,1999.

HardtoStomach,JohnMckenna,Gill&Macmillan,2002.

ImmunityFoodsforHealthyKids,LucyBurney,DuncanBaird,2004.

Sprouts,KathleenO’Bannon,AliveBooks,2000.

Juicing–fortheHealthofIt,SiegfriedGursche,AliveBooks,2000.

JuicingforHealth,CarolineWheater,Thorsons,2001.

Anti-Biotics,JohnMckenna,Gill&Macmillan2014.

ChocolateBusters,JasonVale,Thorsons,2004.

FatsthatHeal,FatsthatKill,UdoErasmus,AliveBooks,1993.

Cancer:WhyWe’reStillDyingtoKnowtheTruth,PhillipDay,Credence,1999.

ThePlantProgrammeJanePlant,J.A.,andGillTidey,Virgin,2001.

Fluoride:DrinkingOurselvestoDeath,BarryGroves,Gill&Macmillan,2001.

HealthHazardsofWhiteSugar,LynneMelcombe,AliveBooks,2000.

TheFoodDoctor,VickiEdgson&IanMarber,Collins&Brown,1999.

RecipesforSelf-Healing,DavidLeggett,MeridianPress,1999.

BoostYourImmuneSystemNaturally,BethMceoin,Carlton,2001.

TheCancerSurvivor’sGuide,NealD.Barnard,M.D.BookPublishingCompany,2008.

180WaystoEffectivelyDealwithChange,LaurieCaldara,WalktheTalkCompany,2006.

PreventandReverseHeartDisease,CaldwellB.Esselstyn,AveryPublishingGroup,2008.

Dr.DeanOrnishProgrammeforReversingHeartDisease,DeanOrnish,IvyBooks,1997.

EncyclopaediaofNaturalHealing,SiegfriedGursche,AliveBooks,1997.

TheChinaStudy,C.Campbell&T.Campbell,Benbella,2005.

TOCONTACTBERNADETTEBOHAN

b@changesimply.comwww.changesimply.com

ALSOBYBERNADETTEBOHAN

Heartfeltthanksto:

Theloveofmylife,myhubbyGer.Youareaguidinglightinmylife.Mylifewithyou,Richard,SarahandJuliehasbeenmygreatestjoy.Thankyouforallyoudo.

Mytaste-testingbuddy,Julie,foryourlove,patience,andallthesamplingofrecipes.

DeirdreNolan,TeresaDalyandCatherineGoughfromGill&Macmillanforyourinvaluableexperienceandexpertise.Whatagreatteamyoumake.Ifeelblessedtoworkwithyou.

MygoodfriendsGeraldine,Derek,Jasmin,Imeldaandmytwosisters,DeirdreandAquinas,foryourloveandencouragement.

NeilHurley,foryourattentiontodetailandthatbitofmagic.

ZitaFox,youtrulyareafoxinthekitchen.

Toallmyreaders,studentsandFacebookfans–withoutyouthisbookwouldnotbepossible.IwishIcouldthankallofyoupersonally.

Pleaseknowthatallyoureffortswillhelpthosewhoaretryingtoimprovetheirhealth.

Gill&MacmillanHumeAvenueParkWestDublin12Irelandwww.gillmacmillanbooks.ie

©BernadetteBohan2015

PhotographybyNeilHurleyPhotoshere,here,here,here,here,here©BarryMcCallFoodstylingbyZitaFoxDesignbywww.grahamthew.com

FirstpublishedbyGill&Macmillan2015ThisebookeditionpublishedbyGill&Macmillan2015CoverdesignbyGrahamThewCoverimages©BarryMcCall

9780717166039(print)9780717166015(epub)9780717166022(mobi)

Allrightsreserved.Nopartofthispublicationmaybecopied,reproducedortransmittedinanyformorbyanymeanswithoutpermissionofthepublishers.

ACIPcataloguerecordforthisbookisavailablefromtheBritishLibrary.

AbouttheAuthor

BernadetteBohanisanordinarywomanwhoselifewasturnedupsidedownbytwodifferenttypesofcancer.Shelearnedthevalueofherhealththehardway,butsherecoveredandnowfeelshealthierthanever.

Inordertohelpherselfthroughcancertreatment,Bernadettefocusedallherenergyongettinginformedabouthealth.AftermeetingDrBrianClementfromtheHippocratesInstituteinFloridaataseminar,shedecidedtoadopttheHippocratesprogramme.

Firmlyrootedinscience,itisbasedontheprinciplethatanutrient-dense,primarilyplant-baseddietcanlowertheriskofchronicdiseases,suchasheartdisease,diabetesandcancer,andcanhelpustolivelonger,vibrantandenergeticlives.

FollowingtheprogrammechangedBernadette’shealthforthebetterandshebecamepassionateaboutsharingthebenefitsofherpositive,healthyformofeating.Shedevelopedherownprogrammefordietandlifestylechange,whichhashelpedthousandsofpeopletogetbacktobetterhealth.Formoreinformation,visitherwebsite:www.changesimply.com.

Bernadetteisa60-year-oldmotherofthreewholivesinHowth,Co.Dublin,withherhusband.

AboutGill&Macmillan

Gill&Macmillan’sstorybeginsin1856whenMichaelHenryGill,thenprinterforDublinUniversity,purchasedthepublishingandbooksellingbusinessofJamesMcGlashan,formingMcGlashan&Gill.Someyearslater,in1875,thecompanynamewaschangedtoM.H.Gill&Son.Gill&Macmillanasweknowittodaywasestablishedin1968asaresultofanassociationwithMacmillanofLondon.Therewasalsoabookshop,popularlyknownasGills,locatedonDublin’sO’ConnellStreetfor123yearsuntiliteventuallyclosedin1979.Todayourbookshopcanbefoundonlineatwww.gillmacmillanbooks.ie.

Gill&Macmillanisproudtopublishabroadrangeofnon-fictionbooksofIrishinterest,fromhistorytoeconomics,politicstocookeryandbiographytochildren’s.Since1968,wehavepublishedoutstandingauthorsandgroundbreakingbookssuchastheEncyclopaediaofIreland,DavidMcWilliams’ThePope’sChildren,NoëlBrowne’sAgainsttheTide,GarretFitzGerald’sAllinaLife,AugustineMartin’sSoundings–nottomentionthreegenerationsofBallymaloe’sAllenfamilyonourcookerylist.

Wealsopublishawiderangeofeducationalbooksandresourcesforalllevels–primary,secondary,collegeanduniversity–andweprovideadistributionserviceforthemajorityofIreland’sindependentpublishers.

Formoreinformationaboutus,ourtitles,ortojoinourmailinglist,pleasevisitwww.gillmacmillanbooks.ie.