food matters recipe ebook

THE RECIPE BOOK

Quick, delicious and nourishing recipes for a vibrant and healthy life!

James Colquhoun, Laurentine ten Bosch & Emma Sgourakis

THE FOOD MATTERS RECIPE BOOK

THE FOOD MATTERS RECIPE BOOK

Introduction 1

What You’ll Get Out of This Book 2

10 Nutritional Tips 3

Legend 4

List of Recipes 5

Juices, Milks & Smoothies 7

Breakfasts 23

Soups 28

Salads 37

Vegetable Dishes 47

Fish & Meat 54

Cultured Condiments 61

Snacks & Desserts 68

D.I.Y Beauty Recipes 79

Healthify My Dish 82

Dirty Dozen 83

Recommended Reading 84

Disclaimer 85

www.foodmatters.tv

www.thenutritioncoach.com.au

THE FOOD MATTERS RECIPE BOOK - 1

James Colquhoun

Hi, I’m James Colquhoun and I’m passionate about food! After helping my father who was 5 years bedridden and on drugs heal himself with nutrition and natural medicine, I dedicated my life to sharing this message with the world. It all started back in 2007, where with video camera in hand, Laurentine and I began work on what was to become the ‘Food Matters’ film. We had digested hundreds of books and concluded our knowledge with a Nutrition course through the Global College of Natural Medicine. Since that day I have been 100% dedicated to helping this lifesaving message reach the world. With the help of Laurentine and Emma the ‘Food Matters Recipe Book’ has become a culmination of this knowledge and journey to date. Since making the film I have really wanted to create a recipe book which could appeal to all nutritional types whether vegetarian, raw, traditional or other. Whether you’re a raw food vegan or lover of traditional foods then I’m certain you’ll find some great recipes in here. My focus is on helping you improve your food choices wherever you are on your journey. I believe that food should be cleansing, it should be restorative, it should be fun! To good health!

Laurentine ten Bosch Hi, my name is Laurentine ten Bosch, I’m originally from Holland and having grown up in many different countries I have always had a passion for international food and culture. I studied Nutrition at the Global College of Natural Medicine and was so fascinated by what I learnt I wanted to share it with the world. Instead of becoming a Nutritionist in our home town I wanted to deliver this message to a much wider audience so I decided to make films. My husband James and I traveled around the world, interviewing many leaders in the natural health field. Our mission had no boundaries! And today our website, films and books inspire people to not only make healthier food choices but also address a chronic illness using nutritional therapy. My wish is that you get tons out of this book and that you too will share this information with family and friends and turn them on to the idea of seeing ‘food as medicine’. James and I live on the Sunshine Coast of Australia on an old avocado farm.

Emma Sgourakis My name is Emma Sgourakis. I’m an Australian Clinical Nutritionist. I’ve been totally engrossed in nutrition, natural medicine, cooking and eating since as long as I can remember. I qualified as a Nutritionist at the Australian College of Natural Medicine ten years ago and since then I’ve worked at various wellness clinics, fitness studios, whole-foods cooking schools and health retreats, with additional training and research in the U.S. My all-consuming passion for food and nutrition has taken me to some incredible places, and connected me to some amazing people, like my friends James and Laurentine. I have no interest in the industry-driven food pyramid, and I’m always researching further and digging deeper to uncover the truths and debunk the myths about human nutrition. My food philosophy is both based in traditional wisdom and backed by science. My main area of interest is the link between the thyroid, hormones and the aging process, and how food directly interacts and affects these. We should never underestimate the consequences of our food choices: we all need to be more thoughtful in our purchasing and eating habits and better educated about our bodies; but at the same time, armed with skills to make it all taste good! That is what this book is all about. I currently practice privately in Sydney, also consulting with clients across Australia and internationally via Skype, writing for media publications and continuously researching.

www.foodmatters.tv

Raise your hand if you've ever felt bloated after eating pizza

and garlic bread and swear you'll never eat it again. Did you

end up eating it again a week later? Have you ever wondered

why certain foods can change your mood; and make you

happy, or sad or anxious or heavy? Do you also find it odd

that some people can stuff themselves with just about

anything without gaining weight whereas others gain weight

just by looking at food? Guess what - this book is for you!

You are about to embark on a journey of discovery with food

and how your body uses it.

The Food Matters Recipe Book encourages you to see

your food as medicine. It will help you to look at the food

you normally eat on a day to day basis and replace it with a

local, fresh, organic, more natural option. Many of these recipes are

prepared in a traditional way using time tested methods. This companion is

so designed that you can have it sitting on your kitchen table ready to guide you through every meal of the day. Not only will you learn

new recipe ideas for you and your family to enjoy, but you'll also discover how to put a healthy twist on your current family favorites.

Let’s face it, our food is our fuel, it gives our bodies the energy it needs to function well. If we don’t make sure that the fuel we pump

into our bodies is of the right quality and quantity, we will just not feel as healthy as we could. We all have up to one hundred trillion

cells in our bodies, each requiring a host of nutrients delivered daily in order for us to function optimally. Everyday the food we put

into our mouths feeds those cells and by extension every other aspect of our being: mood, energy levels, hormone synthesis,

food cravings, brain function, sex drive, sleeping patterns etc. So in short, healthy eating is the key to our wellbeing.

The three of us have had so much fun putting this book together for you. We have carefully hand selected each and every recipe for

its nutritional quality, ease in preparation and taste. The idea is that once you start using these recipes on a daily basis you will start

feeling better and this will encourage you to continue eating this way.

What you’ll get out of this book


Eat as nature intended. Nature didn’t create you to eat ready-made meals with artificial preservatives and chemicals. Our ancestors and forefathers have always lived in symbiosis with nature and man has been geared toward natural food. It’s simple, eat more ‘living food’ and eat less ‘dead food’! We generally recommend plenty of vegetables and fruits (all in a wide range of colors and preferably in-season), herbs, seaweeds, mushrooms, sprouted nuts and seeds, living yogurts and cultured vegetables, free-range eggs and wild fish and game.

Choose organic. Where possible (refer to the Dirty Dozen list in the appendix). Organic fruit and vegetables contain more vitamins and minerals than their non-organic counterparts, particularly if they are picked ripe and locally-grown. Moreover they are safer to eat as they are grown without the use of chemical fertilizers, pesticides and genetically modified organisms, all of which have been proven to have harmful effects on our reproductive health and hormones, as well as overloading the liver.

Get yourself a juicer and a blender. A juicer and a blender are your best friends in the kitchen. Let’s say you come home from work and you are feeling hungry and lethargic. You normally reach for a packet of chips, but why not instead opt for a quick juice or smoothie loaded with vitamins, minerals and enzymes. We call it an instant meal! This is what your cells are crying out for.

Stay away from gluten-containing grains. Gluten is a protein found in most grains, namely wheat, rye, barley, spelt and kamut. Gluten allergy (known as Coeliac Disease) and gluten intolerance are becoming more prevalent. Even those not diagnosed with a gluten sensitivity can do better when they avoid it altogether. Gluten irritates and damages the intestinal lining and causes inflammation, immune reactions and is a major cause of ‘leaky gut’. Traditional preparation of these grains, ie. soaking them for at least 12 hours and sourdough leavening destroys some of the gluten, rendering them less harmful. In this book, you’ll find recipes that use naturally gluten-free grains, properly prepared to maximize their nutrition, especially for those that can’t live without pancakes, crackers and cookies!

Stay away from processed sugary products. Too much sugar or other refined carbohydrates can lead to blood sugar highs and lows, causing mood swings and food cravings, if not balanced by fats and proteins. Opt for foods that naturally have a lower Glycemic Load (Low GI). Choose fruits and vegetables over starchy grains. If you are going to eat sugar and carbohydrate rich foods, it’s best to combine them with healthy fats to steady the uptake of glucose into the bloodstream. Avoid sweetened packaged foods, particularly those sweetened with high fructose corn syrup (HFCS), glucose syrup and artificial sweeteners.

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Eat good fats. People who are trying to lose weight often try to keep their fat and cholesterol intake to a minimum. The reason behind this is that fat contains more calories per gram than carbohydrates and proteins. However, good fats and cholestrol are essential for the absorbtion of most nutrients and the production of hormones. Thus it’s important not to avoid them. Enjoy the healthy saturated fats (not evil as they’ve been made out to be, but in fact anti-aging) found in coconut oil, wild caught fish, organic dairy and grass-fed meats, and monounsaturated fats like those found in extra virgin cold-pressed olive oil, macadamia nuts and avocados. Make sure you steer clear of the oxidized, free-radical-creating trans-fats (found in margarine spreads, cookies, crisps and in vegetable oils like safflower, sunflower and canola oil).

Be smart in the kitchen. Prepare your meals with care. Ditch the microwave forever. Eat more raw food. Don’t fry too hot - its best to sauté in heat-stable coconut oil, ghee or butter on a low to medium heat. Turn the temperature down: get an old-fashioned cast iron pot and learn how to slow-cook! In this book you’ll also learn nutrient-preserving and nutrient-enhancing techniques like curing and culturing.

Look for ethical and sustainable sources. When buying eggs, dairy and meat it is super important to know where your food comes from. Toxins and chemicals are mostly stored within fat cells therefore again organically grown and raised is best. With organic and free-range animal products it is reassuring to know that no antibiotics were used, no GMO feed was given, no growth hormones were injected and the animals were raised naturally. Ask questions of your food supplier!

Avoid food additives. Read the labels!! Chemical food additives can wreak havoc on our hormones. In general avoid E-numbers but be particularly careful for the flavor enhancer MSG that tricks our brain into thinking we need to over eat. MSG is disguised under the following names: E621, monosodium glutamate, glutamic acid, hydrolyzed vegetable oil, yeast extract and mono-calcium glutamate and is often found in ready-made soups, crisps, sauces and cookies. As a general rule: if you can’t pronounce it, or it’s listed in numbers and code, don’t eat it!

Eat in a relaxed state. Our stomach and digestive systems are very sensitive. Rushing your meal and eating on the run will put your body in a state of fight or flight which in turn will compromise or even halt your digestive processes and the uptake of nutrients. What we don’t digest can turn into bacterial fermentation, bloating or worst of all can be stored for later. Make sure you are seated and take the time to enjoy your meal in a relaxed state and with intention.

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10 Nutritional Tips

For more nutritional tips visit www.foodmatters.tv

VegetarianMeat free and suitable for vegetarians

AnimalContains high quality organic or wild animal products

DairyContains high quality dairy, prepared for optimal nourishment

Cleansing Supportive of natural cellular cleansing and detoxification

Slow Lovingly and traditionally slow-cooked

Kid Friendly Fun with kids in the kitchen

FermentedA cultured, pro-biotic food and digestive aid

Spring/Summer Best in the warmer months of the year

Autumn/WinterBest in the cooler months of the year


Natural, living, un-heated and raw

Quantity 1 teaspoon 1 tablespoon ¼ cup ½ cup ¾ cup 1 cup 1 pint 1 quart 1 gallon

USA Metric 5 ml 15 ml 60 ml 120 ml 180 ml 240 ml 475 ml 950 ml 3.8 L

Australian Metric 5 ml 20 ml 60 ml 120 ml 180 ml 240 ml 475 ml 950 ml 3.8 L

Cook's NotesMeasures: All cup and spoon measures are level and based on Australian metric measures

Equipment: Oven temperatures are for convectional ovens and need to be adjusted for fan-forced ovens

Juices, milks & Smoothies

Perfect Green Juice 8

Instant Green Drink 9

Cleansing Lemon-Aid 10

Four Quick Easy Juices 11

Super Simple Soda 12

Homemade Coconut Milk 13

Fresh Nut Milk 14

Spiced Grapefruit Cooler 15

Best Chocolate Milkshake 16

Pineapple Spirulina Smoothie 17

Berry Yogurt Smoothie 18

Warm Herbal Smoothie 19

Super Simple Kefirs 20

Coconut Chai 21

Happy Hot Chocolate 22

Soups

Raw Creamed Fennel Soup 29

French Lentil Soup 30

Thai Coconut Soup 31

Beautifying Broth 32

Egg and Lemon Soup 33

Potassium Balancing Broth 34

Finest French Onion Soup 35

Instant Green Soup for One 36

BreakfastsPerfect Scrambled Eggs 24

Soft-boiled Eggs with Asparagus 25

Best Bircher Muesli 26

Millet Porridge 27

List of Recipes

SaladsRuby Grapefruit, Avocado & Fennel Salad 38

Strawberry, Pecan & Goats Cheese Salad 39

Sushi Salad 40

Herby Blueberry Salad with Lemon Ginger Dressing 41

Cucumber Ribbon Salad with Dill 42

Skin Beauty Salad 43

Celery, Bitter Greens & Egg Salad with Anchovy 44

Roast Vegetable Salad with Yogurt Dressing 45

Arugula Parmesan and Pomegranate 46


Vegetable Dishes

Zucchini Pomodoro 48

Cauliflower Mash 49

Spinach Rice 50

Wilted Kale 51

Zucchini Alfredo Without Dairy 52

Sweet Potato Fries 53

Cultured CondimentsSimple Sauerkraut 62

Easy Whey & Yogurt Curds 63

Dill Pickled Cucumbers 64

The Original Tomato Sauce 65

Pineapple Chutney 66

Tzatziki and Raita 67

Fish & MeatWild Salmon Ceviche with Coriander & Lime 55

Steamed Fish in a Bag 56

Fijian Fish Curry 57

All Day Grass Fed Beef Osso Buco 58

Organic Chicken Liver Pâté 59

Slow Roast Spiced Organic Chicken 60

Snacks & Desserts

Kale Chips 69

Sourdough Buckwheat Savory Crepes and Fluffy Pancakes 70

Baked Stuffed Apples 71

Buckwheat Sesame Crackers 72

Coconut Banana Bread 73

Pumpkin Choc Chip Cookies 74

Avocado Chocolate Mousse 75

Simple Banana Ice-Cream 76

Activated Nuts 77

Satay Dip with Vegetable Dippers 78

DIY Beauty Recipes

Protein Hair Treatment 80

Yogurt & Honey Facial 80

Papaya Enzyme Facial 81

Detox Bath 81


Juices, Milks& Smoothies

Perfect Green JuiceThis is our all time favorite morning youth elixir; as tasty as it is alkalizing and nourishing. Serves 2.

Method

Put all ingredients through your juicer. Have straight away but sip slowly!

Ingredients

3 celery stalks

1 Lebanese cucumber

2 stems of kale

1/4 fennel bulb

1 lemon, peeled

1 green apple

1/2 inch slice of ginger

Tools you’ll need

A cold-press or conventional juicer

A fine mesh sieve

Note

This juice is an excellent source

of easily digestible alkaline minerals, such

as potassium, which is particularly helpful

when cleansing.

Make sure to get your celery organic, if nothing

else, as conventional celery is renowned for

being heavily laden with chemical residues.

THE FOOD MATTERS RECIPE BOOK - JUICES, MILKS & SMOOTHIES - 8

Other tip: This juice recipe works well with the addition of parsley and cilantro (coriander). Be generous and juice in either of these herbs by the handful.

These are very powerful natural green plant foods for detoxing heavy metals out of your body.

No time? No excuse! This super quick green drink will instantly flood your body with nutrients. Serves 1.

Method

Stir vigorously (or shake in a jar) until well blended together. Drink immediately.

Ingredients

1 tall glass of spring or filtered water

2 tsp of barley grass powder (or wheatgrass powder)

2 tsp of spirulina or chlorella powder

Spirulina and chlorella are high in blood

cleansing chlorophyll and studies have

shown that it can help control blood sugar levels and cravings.

Note


If you end up with a green mustache, you’re

doing the right thing!

Instant Green Drink

Cleansing Lemon-AidQuick, hydrating and deeply refreshing. Serves 2.

Method

Mix in a pitcher or glass bottle. Drink straight away or sip throughout the day.

Ingredients

1 liter spring water

Juice of 2 lemons

1 pinch of unrefined sea salt

1 inch knob of finely grated fresh ginger, (juice squeezed out between

your fingers, pulp discarded)

Optional: 1 tbsp raw honey

Tools you’ll need

Pitcher or glass bottle

Pour over ice on a hot day for

the ultimate thirst quencher.

As used in Indian Ayurvedic tradition for centuries ginger

is used to stoke digestive fire, whet the appetite and

improve nutrient absorption.

Note


Four Quick Easy JuicesQuick, hydrating and deeply refreshing. Serves 2.

Tools you’ll need

A juicer

Method

Put ingredients through your juicer. Sip slowly!

Ingredients

Celery Apple Lemon

3 celery stalks, leaves discarded

3 apples (Golden Delicious works well)

1 unwaxed lemon, skin left on

Carrot Celery Ginger

4 carrots

4 celery stalks, leaves discarded

½ inch knob of ginger

Summer Juice

2 small cucumbers

¼ pineapple

1 large handful of mint

Pink Lady

1 small beet, dirty end peeled

2 pears

1 small head of Romaine lettuce (cos lettuce)

½ a lime, peeled

Note

If you have blood sugar issues or a

diabetic condition, we recommend not juicing your fruit but

eating it whole, or stick with our Perfect Green Juice instead.

People often ask us: What’s the best juicer to use? We say: The one

you’ve already got!


Super Simple SodaBetter than any soda when you’re craving the bubbles! Serves 2.

Method

Pour ingredients into 2 tall glasses over ice.Drink straight away or store excess in the fridge for later.

Ingredients

750 ml sparkling mineral water from a glass (not plastic) bottle

2 tbsp raw apple cider vinegar(1 tbsp split between 2 glasses)

Juice of 1 lemon, half in each glass

Note

Raw apple cider vinegar is a live fermented

pro-biotic beverage with digestive enhancing

properties and many vital minerals and trace elements.

This drink is great to serve at dinner parties and makes a perfect non-alcoholic

alternative to champagne or gin and tonic. Add fresh mint leaves

and ginger slices for extra pizazz!


Homemade Coconut MilkA simple method using organic dried coconut, this homemade coconut milk is perfect intraditional Asian recipes and also as a base for smoothies and hot beverages. Serves 3.

Method

Place the coconut in a blender with the 3 cups of water. Blend for 2-3 minutes on high and pour out the mixture into a bowl lined with the cloth.

Bring the cloth edges together. Gently strain and squeeze through your ‘milk’. Keep gently squeezing the pulp until it’s dry.

Use milk straight away or keep sealed in a jar in the fridge for up to 2 days. It willseparate: just shake it back together.

Reserve left-over pulp; keep in a zip-lock bag in the fridge or freezer. Add to smoothies, pancakes or use to make raw granola or cookies.

Ingredients

2 cups organic finely desiccated coconut (no sulfur / 202 / 220 added)

3 cups warm filtered water

(makes it easier to blend together)

Tools you’ll need

Fine muslin cloth, nut milk bag or a thin kitchen towel

Blender

Note

Coconut oil and coconut milk

supports healthy metabolic function

and is a revered anti-bacterial, anti-viral and

anti-fungal agent. Pacific islanders deem coconut oil to be the cure-all

gift from nature for all illness. You can always use canned coconut milk,

however we do recommend finding a brand that contains no preservatives

(sulfur / 220 / 202) or stabilizers (guar gum), minimal added water,

and ideally in BPA-free cans. Works great as an alternative to milk in chai tea and cold or hot chocolates.

Great as a base for smoothies: blend with ice and fresh pineapple for a healthy

Pina Colada!

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Fresh Nut MilkCan be made from any nut. Almond is a popular and delicious choice; macadamia is more beneficial in terms of its healthier fatty acid balance, and yields a particularly creamy and almost sweet milk. Serves 4.

Method

The night before: Put the nuts in a bowl with enough water to cover and add sea salt. Cover with a plate and leave out to soak at room temperature (for at least 12 hours).

The next day: Drain and rinse the nuts. Put in a blender with 4 cups of spring water.

Blend on high for about a minute, until it looks white and fluffy.

Pour into a bowl lined with muslin cloth. Bring together the edges of the cloth, drain and squeeze the milk through, like you’re milking a cow! Squeeze out every last drop.

Use fresh or transfer to a glass jar and keep refrigerated; will last up to 2 days.

Ingredients

1 cup of fresh, raw almonds, macadamia nuts or hazelnuts

(or a mix if you like)

Spring or filtered water

1 tsp of unrefined sea salt

Tools you’ll need

Fine muslin cloth, nut milk bag or a thin kitchen towel

Blender

Note

To make nuts more digestible, it’s best to

soak them in salted water for at least 12 hours to remove the

enzyme inhibitor and to bring the nut or seed to life. Activating nuts in this way brings out all of

their bioavailable nutrients.

Blend with natural vanilla extract, cinnamon and fresh dates (or stevia for the sugar

sensitive) for a delicious creamy drink. Use as a base for smoothies or in place of regular milk in oats or any recipe that calls for milk.

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Spiced Grapefruit Cooler Great for cleansing, weight loss and regulating blood sugar levels. Serves 2.

Method

Blend on high until smooth. Sip slowly!

Ingredients

3 yellow grapefruits, peeled, woody core and pips removed

½ inch ginger peeled

1 tbsp coconut oil

1 tsp ground cinnamon

1 tsp natural vanilla extract

6 ice cubes

¾ cup of spring or filtered water

Optional: Raw honey, pure maple syrup or stevia leaf powder to taste

Tools you’ll need

Blender

Note

Cinnamon has great blood sugar regulating properties

and when mixed with coconut oil and grapefruit

is especially effective for boosting metabolism.

Great mid-afternoon refreshment on a

hot day!


Best Chocolate Milkshake ... and let’s be honest, who doesn’t love chocolate milk? Serves 2.

Method

Blend everything in your blender until well combined and frothy. Enjoy straight away.

Ingredients

2 cups of milk of choice (for example nut milk, coconut

milk or organic dairy)

2 heaped tbsp raw cacao powder

1 tbsp coconut oil

½ tsp ground cinnamon

½ tsp natural vanilla extract

Pinch of unrefined sea salt

2 tbsp pure maple syrup or raw honey

6 ice cubes

Tools you’ll need

High powered blender

NoteFor ‘Pink Milk’, omit the

cacao and cinnamon and blend with 10 fresh or

frozen strawberries.

For traditional ‘milk and cookies’, try this

with our Pumpkin Choc Chip Cookies.

THE FOOD MATTERS RECIPE BOOK - JUICES, MILKS & SMOOTHIES -16

Pineapple Spirulina SmoothieAll the benefits of spirulina without that ‘spirulina’ taste! Serves 2.

Method

Blend everything in your blender until smooth. You may need to add a dash more water to facilitate blending. Enjoy straight away.

Ingredients

1 small cucumber, roughly chopped

¼ of a pineapple, core and skin removed, roughly chopped

½ a lime, juiced

1 handful of spinach leaves

6 ice cubes

¼ cup spring water

½ a ripe avocado

2 tsp spirulina powder

Tools you’ll need

Blender

Note

Try avoiding hybridized, ‘super sweet’ pineapples

as they are higher in unnecessary fructose and

lower in beneficial enzymes.

Pineapple and spirulina are a match

made in heaven!


Wild Berry SmoothieA meal in itself and great for breakfast this is the ultimate whole food, pro-biotic protein shake. Serves 2.

Method

Blend everything (except yolks) in your blender until smooth. Add egg yolks and blend on low for only 3 more seconds. Enjoy straight away.

Ingredients

2 cups homemade kefir (see page 20) or store-bought whole

organic live yogurt

1 cup organic fresh or frozen berries

2 tbsp coconut oil


6 ice cubes

2 fresh, organic, free-range egg yolks

Optional: Raw honey or green leaf stevia powder to taste

Tools you’ll need

Blender

Note

High quality organic eggs from pasture

grazing hens exposed to sunlight contain

high levels of naturally occurring Vitamin D,

one of the few foods that do. Egg yolks also contain the elusive essential

fatty acid DHA, calcium, zinc, folate and other vitamins such as A, E, K2,

B12 and B6 (when yolks are raw).

To test if an egg is fresh, gently place it in a bowl of water. It should sit heavily at the bottom, if it floats discard it. Store fresh eggs in their carton

in the fridge.

THE FOOD MATTERS RECIPE BOOK - JUICES, MILKS & SMOOTHIES -18

Warm Herbal SmoothieMixing herbal tea traditions and superfoods, this warming tea smoothie is great on a winter’s morning. There are a few steps involved, but it’s really worth the effort. Serves 2-3.

Method

Combine tea ingredients together in a pot, bring to the boil then reduce to a simmer for 5-10 minutes. Strain tea through a colander and discard of tea ingredients. Add strained hot tea to blender with nut milk ingredients and blend until frothy and well combined. Strain pulp from nut milk and add nut milk back to blender. Add smoothie ingredients to nut milk and blend till combined.

Tea Ingredients

1 liter spring or filtered water

1 tbsp Pau D’Arco

1 tsp dried Passion Flower

1 pinch Wormwood

1 inch knob ginger, sliced

1 tbsp goji berries, roughly chopped

Nut Milk Ingredients

5 tbsp desiccated coconut

1 tbsp soaked pepitas (pumpkin seeds)

1 tbsp other mixed soaked nuts (sunflower seeds, almonds,

walnuts or pecans)

Smoothie Ingredients

1 tbsp goji berries

1 tbsp raw cacao powder

1 tbsp chia seeds

1 tbsp maca powder

1 tbsp raw honey

1 tbsp coconut oil


1 pinch unrefined sea salt

1 pinch ground nutmeg

Note

Pau D’Arco is great for its anti-fungal properties, passion

flower is a wonderful mood elevator and wormwood is a

renowned anti-parasitic herb.

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Super Simple KefirsKefir is a delicious and powerful pro-biotic drink, rich in enzymes, amino acids and minerals. Delicious on its own (tart like yoghurt but not as thick), or try these simple variations that make it even more tasty.

MethodOnce the kefir is properly fermented simply stir before serving.

For Culturing the Kefir

Kefir Starter culture. Available in powered sachet form at your

health food store. The freshest, full-fat, most

unprocessed goats’, sheep’s or cows’ milk you can get from a

reputable local source.

A large glass jar or ceramic pot with lid, and a non-metal (plastic or

wooden) utensil to stir. Follow instructions on the packet;

you’ll need to allow 18 to 24+ hours for it to culture; and even longer in

cooler weather.

Lemon Tart in a GlassServes 1

1 cup homemade goats’ or cows’ milk kefir

The juice of 1 lemon

Pure maple syrup or natural stevia to taste

Cinnamon TingleServes 1

1 cup homemade goats’ or cows’ milk kefir

½ tsp ground cinnamon

1-2 tsp organic raw honey, to taste

1 tbsp raw honey

1 tbsp coconut oil



1 pinch ground nutmeg

Note

Kefir is a traditional cultured beverage,

renown for it’s anti-aging and immune-enhancing properties, with at least

5 times more beneficial bacteria than yogurt, and the bacteria in kefir actually colonise the intestinal tract, unlike yogurt. Extremely beneficial,

especially after a course of antibiotics.


Tips: Never use a metal container to make kefir or a metal spoon to stir it – this disrupts the process and the kefir won’t thicken. Use glass containers (canning jars work well) and wood or plastic spoons. If your kefir doesn’t thicken within 24 hours, it might be that the temperature in your house isn’t warm enough (naturally it takes longer in the colder months). You can just leave it to ferment for longer; up to 48 hours. Kefir should have a fermented aroma and can sometimes have a slight effervescence, but it shouldn’t smell foul or unpleasant. It should have a pleasant ‘tang’ like yoghurt.

Coconut ChaiRich in the ‘forgotten superfood’ spices, Coconut Chai is the ultimate elixir for the soul. Serves 2.

Method

Pour the water in a pot, add chai mix and additional spices.

Bring the pot to a simmer, then reduce heat to low, cover and let spices infuse for 10 minutes.

Strain through a fine mesh sieve to fill mugs 2/3 full. Top up with coconut milk and sweeten to taste.

Ingredients

2 cups spring or filtered water

1 tbsp chai tea mix (nutmeg, cloves, cardamom, ginger, cinnamon,

licorice, tea leaves)

1 whole star anise

2 whole green cardamom pods

1 tsp cinnamon powder

Homemade coconut milk (see page 13) or organic canned coconut milk

(or nut milk if you prefer)

Raw honey or coconut sugar to taste

Note

Spices are extraordinarily high in anti-oxidants.

Cloves and cinnamon for example are in the top 10

list of high ORAC rating foods (Oxygen Radical Absorbance

Capacity), a system used to measure the anti-oxidant content of a food. Great for

anti-aging and disease prevention.

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Happy Hot ChocolateThe ultimate feel good, heart warming drink. Serves 1, happily!

Method

Spoon the cacao and cinnamon into your mug.

Pour in boiling water till 2/3 full, stir to combine.

Fill the remainder of your mug with milk of choice and sweeten to taste.

Ingredients

2/3 mug hot water straight out of the kettle

1/3 mug milk of choice (for example nut milk, coconut

milk or organic dairy)

1 generous tbsp raw cacao powder

½ tsp ground cinnamonRaw honey, coconut sugar or

natural stevia to taste

High in muscle relaxing magnesium, this hot chocolate is soothing in more ways than

one. Enjoy on the couch, under a blanket, watching a

good funny movie!


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Breakfasts

This scrambled egg dish, prepared over low heat to ensure the proteins are easily digestible, makes an excellent meal and a deeply nourishing breakfast. Serves 1.

Method In a bowl, whisk the eggs, water, salt and parsley (and optional cream or yogurt). In a pan, melt butter over a low heat.Pour mixture into the pan, and using a spatula, gently move the mixture around to keep it from firming up at the base and sides. When the eggs are only 2/3 done (and still runny), remove from heat and put back into the bowl that you whisked them in.

Leave them to continue to “cook” in their own heat for another minute or two.

Eat straight away, served with tomato slices, greens and cultured vegetables.

Ingredients

1 tsp butter

2 organic free-range eggs plus 1 additional egg yolk

1 tbsp of water

1 good pinch of unrefined sea salt

1 handful of chopped parsley

Optional: 1 tbsp organic unprocessed cream or natural yogurt

Tools you’ll need

A fry pan made of either cast-iron, stainless steel or a non-teflon,

PTFE-free non-stick ceramic finish.

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Eggs, particularly the yolk, are a

powerhouse of nutrients rich in the fat soluble vitamins A, D, E & K as well

as a good source of the essential fat DHA and vitamin B12. Although it’s ideal to keep yolks runny and intact to protect the fats and proteins from denaturing,

cooking gently at a low temperature will protect these delicate nutrients and retain

the goodness. For those who like toast with their eggs make sure the bread is a

properly fermented sourdough.

Note

THE FOOD MATTERS RECIPE BOOK - BREAKFASTS - 24

Perfect Scrambled Eggs

Soft-boiled Eggs with AsparagusAn old favorite made more nutritious with asparagus instead of bread. Serves 1.

Method

Place eggs in a small saucepan, just covered with cold water. Bring to a boil over medium heat then reduce heat and simmer gently for 3 minutes.

Cool under running water to stop them from cooking further.

Bring half an inch of water to a simmer in a wide frypan. Add the asparagus and cook briefly, until bright green (about 1 minute). Rinse with cold water.

Chop the asparagus spears in half and serve with eggs and salt. Crack the top off the egg and dip asparagus into the runny yolks.

Ingredients

2 organic free-range eggs

3 fat asparagus spears, tough ends chopped off

Unrefined sea salt

Tools you’ll need

An egg cup

A small saucepan

A wide fry pan

Note

The reason we have chosen asparagus over bread in this

recipe is that many people, due to the over consumption

of refined grains in our culture, have developed sensitivities to grains

and in particular gluten. This is primarily because of the way that grains irritate

the gut wall and damage the micro villi in the intestines leading to many

pro-inflammatory problems such as bloating, blocked sinuses, mood

swings, leaky gut syndrome and other immune reactions. Furthermore,

asparagus is a brilliant kidney cleansing green vegetable.


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Best Bircher MuesliFar superior to any boxed cereal breakfast, this way of preparing oats makes them far more digestible, just as the Swiss knew best. Makes 1 large serve.

Method

Combine the rolled oats, water, salt, yogurt, dried fruit, coconut in a bowl.

Cover and leave at room temperature for 12 hours or overnight.

When you’re ready to serve at breakfast, strain the oats and add yogurt and cinnamon. Stir in grated apple, berries and optional sweetening. Any leftovers can be stored in a container in the fridge and used the next morning, refreshed with fresh apple.

Ingredients

1 cup rolled oats

½ cup of spring or filtered water

1 pinch of unrefined sea salt½ cup natural whole live yogurt, or your own homemade yogurt

or kefir (see page 20)

1 handful of dried sour cherries or unsweetened cranberries or currants

(no sulfur / 220 / 202)

1 handful of dried coconut (no sulfur / 220 / 202)

1 tsp of ground cinnamon

½ a green apple, grated

1 handful of berries

Optional: Raw honey or pure maple syrup

Note

For a non-dairy version, soak in 1 cup of water with 1 tsp of

lemon juice and an extra pinch of salt, To add creaminess serve

with coconut milk.


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Millet PorridgeA feel good, gluten free porridge for those cold wintery mornings. Serves 2.

Method

Soak millet in water with pinch of salt for 12-24 hours. Rinse and drain using a fine mesh sieve.

Put in a pot with 2 ½ cups of spring or filtered water, dried fruit, cinnamon and cardamom.

Bring to a simmer then reduce to a low heat and cook covered until water is absorbed and the millet is very soft. Remove cardamom pods. Serve with kefir, yogurt or milk of choice.

Ingredients

1 cup hulled millet


1 handful dried fruit (apricots, figs, prunes or whatever you have on hand -

no sulphur/ 202 / 220)


4 cardamom pods

Kefir (see page 20), live yogurt or milk of choice to serve

Note

Millet is a unique grain in that it is gluten free and

contains pre-biotic cultures which are important for

feeding the healthy bacteria in your intestines. It is

the only grain which has an alkalizing effect on the body. Millet is also high in tryptophan which is a precursor to the

feel good hormone serotonin.


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Why soak grains? In traditional cultures, grains were always soaked overnight, or

for many days, to ferment and prepare them for consumption. The reason

being is that all grains, nuts and seeds included, contain enzyme inhibitors,

which if not removed by soaking, bind with and deplete minerals from the body, especially calcium, magnesium, iron and

zinc. This is why modern diets high in un-soaked grains can lead to serious

deficiencies and bone loss.

Raw Creamed Fennel SoupClean, fresh, excellent as a starter, or as a meal in itself. Serves 4 as a starter.

Method

Blend everything until smooth (up to 1 minute). Adjust flavors to taste – add more lemon or sea salt to taste, or more water for a thinner consistency.

Pour into small bowls, and garnish with fennel sprigs or parsley.

Ingredients

1 ½ cups chopped fennel, (approx. 1 large bulb)

3 organic celery stalks

1 small-medium avocado

¼ cup lemon juice

¼ cup spring or filtered water

½ tsp of unrefined sea salt

4 inch length of spring onion

2 ice cubes

Tools you’ll need

Blender

Note

The fennel bulb contains beneficial fibers that

reduce elevated cholesterol levels and

aid in the removal of carcinogenic toxins from the bowel.

Works well as an easily digestible raw green hit

before a meal.

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THE FOOD MATTERS RECIPE BOOK - SOUPS - 29

French Lentil SoupThe most digestible, nutritious and delicious way to prepare and eat lentils. Serves 4.

Method

Strain and thoroughly rinse the soaked lentils, removing any small bits of grit or stone.

Put lentils in a large soup pot, cover with filtered water, bring to a boil then strain,rinse and put lentils back in the pot. You can skip this step but it helps remove the gaseouscomponents that make legumes problematic (the foam that you’ll see come to the surface).

Add the rest of the ingredients in the pot with the lentils.

Bring to a gentle boil, then reduce the heat to low. Cover and simmer gently for 2 hours or more, or until vegetables are completely softened and lentils are disintegrating.

Adjust seasoning to taste with salt and freshly cracked pepper.

Serve with a good drizzle of olive oil and a handful of fresh soft herbs (parsley, basil or dill).

Ingredients

2 cups French Green Puy lentils; soaked in filtered water with

a pinch of salt for 24 hours

2 carrots, roughly chopped

2 large ripe tomatoes, roughly chopped

1 onion, peeled and roughly chopped

2 organic celery stalks, roughly chopped

4 garlic cloves, peeled and chopped

2 cloves

2 bay leaves

6 cups of filtered water (or homemade stock)

2 tbsp dried mixed French provincial herbs (or any mix of thyme,

rosemary, marjoram or sage)

2 tsp unrefined sea salt

1 tsp freshly cracked pepper

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Note

Like all legumes, nuts and grains,

lentils need to be properly prepared

to make them more easily digestible.

This is particularly important as the saponins contained in legumes (the

foamy stuff that rises to the top when you cook them) can cause leaky

gut syndrome. Lentils contain less saponins than other legumes.


Thai Coconut SoupA flavorful soup; an excellent way to start a meal or a powerful healing remedy for colds and flu. Serves 4.

Method

In a saucepan, put the stock, ginger, cilantro roots and lemongrass, and bring to a gentle boil.

Reduce heat and simmer for 10 minutes. Turn heat off.

Discard the lemongrass, and stir through the coconut milk, lime juice and fish sauce. Add tamari or sea salt to taste.

Ladle into bowls or mugs and garnish with chopped chili and cilantro leaves.

Ingredients

4 cups of homemade stock (vegetable, chicken or fish)

1 tsp finely grated ginger

1 small bunch of cilantro (coriander), roots finely chopped,

leaves reserved for garnish

1 stem lemongrass, halved lengthways

3 tbsp naturally fermented fish sauce (no MSG / E621)

Juice of 2 limes

1 ½ cups homemade coconut milk (see page 13) or organic canned

coconut milk

1 red or green chili, seeded and finely sliced

Tamari or unrefined sea salt for seasoning

NoteFish sauce, a traditional

fermented food, is a wonderfully rich source of thyroid nourishing iodine

and high in vitamins A and D.

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A good stock contains easily absorbable minerals,

especially calcium, magnesium, phosphorus, silica and sulphur. It also

contains glucosamine and chondroitin for joint health, gelatin that

facilitates digestion and heals the gut, and collagen which is age defying and skin

plumping! Dr. Rennard at the University of Nebraska Medical Centre in 1993

conducted research into chicken broth and found it contained a number of substances that effectively ease upper respiratory tract infections (a.k.a. the common cold). It was

the combination of molecules from the chicken, the bones, and the vegetables

that did it: no one element alone. A quick and easy way to enjoy this is to simply heat

a mug full of broth gently on the stove, throw in a handful of herbs to infuse, add the juice of half a lemon, a good pinch of

sea salt and a crushed clove of garlic.

Beautifying BrothThis deeply nourishing traditional chicken stock is the most concentrated source of skin plumping collagen, joint repairing glucosamine and bone strengthening minerals.

Method

Put the carcasses in a large pot and fill with cold water; it should cover the chickens but come up to no higher than 1 inch from the rim of the pot. Add the vinegar and leave to stand at room temperature for 1 hour (the vinegar will start working to draw the minerals from the bones).

Bring to a low simmer. Skim off the foam that surfaces with a large spoon and discard.Add the vegetables, pepper and bay leaves.

Leave covered to simmer very gently, but not boil, on lowest heat for 6 to 8 hours. This can also be achieved using a large slow cooker or putting an oven proof pot in the oven at 240 degrees fahrenheit (115 degrees celsius).

For the last 10 minutes, add the parsley bunch, roughly torn (this will give your stock a hit of potassium). Turn off the heat and allow to cool for 10 minutes.

Strain through a metal or glass colander into a large bowl. Discard the solids, but pick off any meat left on the bones for use in soups or for adding to salads.

Stir in salt (roughly 1 teaspoon of salt per liter of stock). Use stock straight away or ladle the liquid into jars for storage (filled no more than ¾ full to allow for expansion if freezing). Keep in the fridge to use within 7 days or transfer to the freezer; will keep frozen for 3 months.

Ingredients

4 organic, free-range raw chicken carcasses, around 5 lbs


¼ cup raw apple cider vinegar

1 onion, skin on, sliced roughly

2 carrots, roughly chopped

3 organic celery stalks, roughly chopped

1 tsp freshly cracked pepper

2 fresh or dried bay leaves

1 bunch of parsley

3 tsp of unrefined sea salt

Note

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Egg and Lemon Soup with QuinoaA take on the traditional Greek classic, this deeply nourishing and restorative soup is rich in digestible, bone-strengthening, immune-supportive minerals, and is very delicious. Serves 2-4.

Method

Drain and rinse the quinoa with a fine mesh sieve and place in a large pot with the stock and 2 tsp of salt.

Bring to a gentle boil then reduce to lowest heat setting, cover and allow to simmer until quinoa is soft and translucent (at least 10 minutes). Turn heat off, leave covered.

In a large bowl, whisk the lemon juice with the eggs until frothy. Add one ladle full of the hot soup into the egg-lemon mix and whisk. Add another ladle and keep whisking vigorously; then one more. The egg needs to be incorporated into the hot soup gradually otherwise it will scramble! You want a nice frothiness.

Now pour this mixture into the pot with the rest of the soup and give it a gentle stir. Add more salt if necessary.

Serve immediately with a generous grinding of freshly cracked pepper, and a sprinkle of fresh dill if you have some on hand.

Ingredients

6 cups of homemade chicken stock

1 cup of white quinoa, soaked at least 12 hours in water with 1 tsp sea salt

Juice of 2 lemons

2 organic, free-range eggs

2-3 tsp unrefined sea salt

Freshly ground black pepper

Quinoa (keen-wah) is an ancient South American grain, is naturally gluten free,

has a low GI (Glycemic Index) and a high calcium and

amino acid content.

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Potassium Balance BrothBased on physician Henry Bieler’s ‘Bieler Broth’, this vegetable tonic provides an ideal combination of minerals for restoring acid-alkaline and sodium-potassium balance to the body’s organs and glands. Serves 4.

Method

Put all ingredients in a pot. Bring to a gentle boil, lower heat and then simmer very gently for 30 minutes, with lid on.

Strain and use as a broth. Alternatively, leave vegetables in, or even blend to create a thicker soup.

Ingredients

4 cups of spring or filtered water

4 medium zucchini, finely chopped

15 oz (425 grams) green string beans, roughly chopped

1 small bunch of parsley, stems and leaves roughly chopped

3 tomatoes, finely chopped

2 cloves of garlic

2 stalks of celery, finely chopped

1 tsp sea salt

Note

A particularly good adrenal tonic for stress-related conditions and general

fatigue. A handy vegetable stock to use as a base in

other recipes.

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Finest French Onion SoupA slow-cooked, robustly flavorful soup, simpler and ‘cleaner’ than the traditional version but just as delicious. Serves 4.

Method

In a food processor, slice the onions very thinly. Melt butter in a large pot on the lowest heat setting. Add onions and 1 flat tsp of salt, stir and cover.

Cook over this very low heat for 1 ½ hours, stirring occasionally. Add stock, increase heat slightly and cook until just beginning to simmer. Turn off the heat and add fish sauce and apple cider vinegar.

Season with salt and pepper to taste. Serve garnished with chopped fresh thyme and a grating of raw cheese on each bowl (optional).

Ingredients

5 red (Spanish) onions, peeled

4 tbsp organic cultured butter

1 ½ to 2 liters of homemade chicken or beef stock (or you could use

vegetable stock if you prefer)

Unrefined sea salt and freshly cracked black pepper

1 tbsp naturally fermented fish sauce (or extra salt to flavor)

2 tsp raw apple cider vinegar

Fresh or dried thyme leaves

Optional: Raw Gruyere aged cheese

Tools you will need

Food Processor

Note

Gruyere is a firm yellow swiss cheese. If you can’t find this:

use your favorite raw aged cheese. Parmesan works well too. Onions are high in sulfur

which is essential for the repair and rebuilding of bone, cartilage, and

connective tissue and also aids in the absorption of calcium.

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Instant Green Soup for OneA quick soup, packed with minerals and flavor. Easy to throw together anytime and a rough recipe for you to adapt to what ever vegetables and herbs you have on hand, with your homemade stock you have ready in the fridge. Serves 1.

Method

Over a low-medium heat, sauté leek/onion and zucchini with oil/butter and salt in a small pot until softened.

Add stock and bring to a simmer then take off the heat. Add spinach, parsley and lemon juice.

Blitz with a hand-held stick blender or put into your blender jug. Blend until smooth. Add salt and pepper to taste.

Ingredients

1 large handful of baby spinach

1 tbsp coconut oil or butter

½ a leek cleaned, dark green ends removed and roughly chopped (or ½ an

onion peeled and chopped roughly)

1 small zucchini, chopped roughly

1 clove of garlic, peeled and chopped roughly

Unrefined sea salt

Handful of fresh parsley

Juice of ½ a lemon

1 ½ cups water (or use homemade stock)

Tools you’ll need

Handheld Stick blender or blender

A great way to use up leftover vegetables in your

fridge. Try this with other green vegetables like broccoli, leafy greens like arugula and other

soft herbs like basil and cilantro. Have fun experimenting!

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Salads

Ruby Grapefruit, Avocado & Fennel SaladThis cleansing and refreshing salad is perfect on a hot summer’s day. Serves 2-3.

Method

Cut the thick peel and pith from the top and bottom of the grapefruit, then stand upright on your chopping board. Using a mandolin or carefully with a sharp knife slice thin slices downward on all sides to remove the peel, white pith, and expose the pink flesh. Hold the grapefruit in your hand and carefully cut segments out, from between the membranes. Place the segments in a large bowl or on a platter.

Squeeze any residual juice from the remaining core into a separate bowl. Add the avocado slices, fennel and mint to the grapefruit segments.

In a glass jar put the oil, lime juice, 1 tbsp of the remaining grapefruit juice, a generous pinch of salt and ground pepper and shake. Pour dressing over the salad and toss gently.

Ingredients

2 ruby (pink) grapefruits

2 avocados, sliced

1 large or 2 small fennel bulbs

1 small handful of mint leaves, torn

1 tbsp lime juice

2 tbsp cold-pressed, extra virgin olive or macadamia nut oil

Unrefined sea salt

Freshly ground pepper

Tools you will need

A mandolin

Note

A delicious accompaniment to fish

like our Steamed Fish In a Bag. If you can’t

get ruby red grapefruit oranges work well also.

Avocados are a great non-sweet fruit and an

excellent source of healthy monounsaturated fats,

protective vitamin E and dietary fiber.

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THE FOOD MATTERS RECIPE BOOK - SALADS - 38

Strawberry, Pecan & Goats’ Cheese SaladWhen strawberries are in season, don’t just leave them for dessert! Serves 4.

Method

Roughly tear the leaves and arrange on a platter. Scatter strawberries, pecans and cheese over the greens.

In a jar, shake all the dressing ingredients vigorously. Drizzle dressing lightly over salad (any remaining dressing can be stored in the fridge for a week or 2).

Ingredients

4 handfuls of mixed baby greens (oak, romaine (cos) and butter lettuce)

6 or more strawberries, halved

1/3 cup raw activated pecans (see page 77)

2 oz of soft goats’ cheese

Dressing Ingredients

1/3 cup of cold-pressed extra virgin olive oil

2 tbsp balsamic vinegar (or raw apple cider vinegar)

¼ tsp unrefined sea salt

This salad makes an elegant starter for any dinner party. You

could swap pecans for hazelnuts or almonds, and when you can’t get

strawberries, this works deliciously with fresh figs. You can also use

your own homemade Yogurt Cheese that you have left over from

making Whey.

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Sushi SaladAvocado, nori, ginger and all the flavors of sushi, but without the stress of rolling it up. Serves 1-2.

Method

In a pan, dry-fry the sesame seeds, stirring constantly, until they are just slightly golden. Remove from heat.

Juice ginger by squeezing between your fingers, and discard pulp. Mix all other ingredients in a bowl.

Adjust seasoning to taste (more tamari or fish sauce if needed). Sprinkle the toasted seeds over the salad.

Ingredients

1 ripe avocado, chopped

2 small cucumbers, halved and chopped

1 unroasted nori sheet, cut roughly with scissors into short bite size strips

A handful of your favorite sprouts (alfalfa, watercress and

sunflower work well)

1 carrot, shredded finely with a mandolin

1 tbsp naturally fermented tamari or shoyu

1 tbsp sesame seeds

2 tsp fish sauce (no MSG / E621)

2 tsp of finely grated fresh ginger

Tools you will need

A mandolin

Microplane / zester or a fine grater

Note

Seaweeds, including nori, are one of the most nutrient dense plant foods

on the planet, having access to all the nutrients in the ocean. They are

particularly high in calcium and iodine and help to draw toxins from the body.


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Herby Blueberry Salad with Lemon Ginger DressingThis unusual combination is uniquely delicious and packed with antioxidant-rich ingredients: herbs and blueberries. Serves 4.

Method

Roughly chop the leaves of all the herbs. Lemon zest grated finely with a microplane. Ginger juice squeezed out between your fingers, pulp discarded.

In a jar, shake all the dressing ingredients vigorously. Toss the leaves, berries and dressing together; serve immediately.

Ingredients

1 bunch of cilantro (coriander)

1 bunch of mint

1 bunch of flat leaf parsley

1 cup of fresh blueberries


1/3 cup cold-pressed macadamia nut oil (or extra virgin olive oil)

The zest and juice of 1 lemon

2 tsp of finely grated fresh ginger

1 clove of garlic, crushed

½ tsp unrefined sea salt

Optional: 2 tsp raw honey

Tools you’ll need

Microplane / zester or a fine grater

Note

When blueberries aren’t in season, this salad is delicious with

peach or nectarine segments, or even

just avocado.

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Herbs are particularly nutrient dense and

naturally high in antioxidants which can help protect us from cell and DNA

damage. Using herbs as a salad green is a great way to introduce

more fresh herbs to your diet.

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Cucumber Ribbon Salad with DillThis super simple raw cucumber salad is a delicious and hydrating accompaniment to any meal. Serves 4.

Method

Slice the cucumbers paper thin, lengthways, with your mandolin or peeler. Arrange the ribbons on a platter and sprinkle with dill.

In a small bowl, whisk together the dressing ingredients and drizzle over the salad.

Ingredients

4 small cucumbers (peeled if not organic)

½ a small bunch of fresh dill leaves plucked from stems and

roughly chopped


4 tbsp cold-pressed, extra virgin olive oil

2 tbsp raw apple cider vinegar


Tools you’ll need

A mandolin or vegetable peeler

You can always swap dill for mint and

add a little grated ginger to your dressing.

Note

Cucumbers are a wonderful

skin beautifying food, high in

water content, deeply alkalizing and rich in silica. The shininess of cucumber skin is

indicative of the presence of silica so make sure to buy your cucumbers

organic and leave the skin on.

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Skin Beauty SaladA tasty salad full of all the skin-essentials with a dressing that looks like a beauty spa facial mask. Why not eat it instead, right? After all, beauty happens from the inside out. Serves 2.

Method

Put the sliced onion in a small bowl with the lime juice to soak for at least 10 minutes. If you do this ahead of time, leaving it to soak for an hour or more creates an even softer, sweeter, pinker result.

Scoop the seeds out of the cucumbers with a teaspoon and throw the seeds into your blender. Chop the cucumbers

In a large bowl, arrange the leaves, cucumber, carrot and radish. Take the onion out of the lime juice and add this to the salad.

Add to the blender the leftover lime juice, avocado, vinegar, cayenne, honey, herbs and salt. Blend until smooth. You may need to add a dash of water to facilitate blending. Adjust seasoning to taste. Dollop dressing generously on your salad, mix through before eating.

Ingredients

2 handfuls of young arugula (rocket)

2 handfuls of baby spinach

1 carrot, grated or shredded

2 radishes, sliced paper thin with a mandolin

2 small cucumbers sliced in half lengthways

1 small red onion, sliced very thin with a mandolin

3 limes, juiced

1 avocado


1 pinch of cayenne pepper

1 tsp raw honey

1 handful of fresh soft herbs (works best with dill, cilantro

or basil leaves)


Tools you’ll need

A mandolin or sharp knife

Note

Onions and arugula (rocket) are high in sulfur,

a beautifying mineral which cleanses the liver

and skin. Additionally, radishes and cucumber

are high in silica, which is necessary for the strengthening and moisturizing of

hair, skin and nails. This dressing can also be used as a dip for raw vegetables or

buckwheat crackers.

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Celery, Bitter Greens & Egg Salad with AnchovyA meal in itself, this salad is a tasty combination of nourishing proteins and all the goodness of bitter greens. Serves 2-4.

Method

Put all the salad leaves and sliced celery on a platter. Add all dressing ingredients in a jar, cap and shake vigorously. If you have a fancy mini blender, use this to yield a smooth, silky dressing.

Put the eggs in a small pot of cold water, bring to the boil then reduce heat and gently simmer for 3 to 4 minutes (3 minutes for a good runny yolk, longer if you like it a bit firmer). Rinse the eggs under cool water.

Pour enough dressing over the salad and toss well to coat. If you have leftover dressing, this will keep well in the fridge for a week or two.

Peel and chop the eggs and arrange over the salad. Toss again, gently, if the yolk is runny, it will add thickness to the dressing.

Ingredients

4 fresh, organic free-range eggs

2 handfuls of radicchio (treviso) leaves, chopped roughly

2 handfuls of whitlof leaves (Belgian endive), chopped roughly

2 handfuls baby romaine lettuce leaves, (cos) roughly torn

2 celery stalks, finely sliced, discard large tough leaves,

keep pale inner leaves


2 young rosemary sprigs, leaves stripped, chopped finely

1 garlic clove, chopped finely

8 anchovy fillets, tinned or bottled in virgin olive oil, drained and chopped

Juice of 1 lemon

¼ cup cold-pressed extra virgin olive oil

Note

You may have heard the term ‘bitter medicine’,

this is because naturally bitter foods are medicinal

in that they help to tone the liver and support the

digestive system.

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Roast Vegetable Salad with Yogurt DressingA hearty and tasty salad, this dish makes a great warming alternative throughout the winter. Serves 2-4.

Method

Preheat your oven to 340˚ F/ 170˚ C. If your coconut oil is solid, scoop it onto your baking dish and put this in the oven to melt for a minute first.

Add pumpkin, beet, onion and zucchini to the melted coconut oil, toss to coat and sprinkle with salt and spices. Return to the oven to roast for 45 minutes or until vegetables are golden and softened to your liking. Halfway through cooking, toss vegetables once so they cook evenly.

While the vegetables are cooking, shake up the dressing ingredients in a jar or mix in a small bowl. On a large dish, arrange your greens and herbs. When the vegetables are ready, remove from the oven and let them cool slightly then toss them together with the greens. Serve with the yogurt dressing poured over the top.

Ingredients

4 handfuls of mixed tender leafy greens

1 handful of fresh herbs, (mint, cilantro or flat leaf parsley) roughly chopped

14 oz (400g) of pumpkin or butternut squash, chopped roughly

into ½ inch cubes

1 fresh beet chopped roughly into ½ inch cubes

2 small brown onions, peeled and quartered

1 zucchini chopped into 1 inch pieces

2 tbsp coconut oil


½ tsp cumin powder

½ tsp cinnamon powder

¼ tsp turmeric powder


½ cup natural whole yogurt

Juice of ½ a large lemon

1 tbsp cold-pressed, extra virgin olive oil

½ clove of garlic, crushed

Unrefined sea salt

Freshly cracked pepper to taste

Note

Try this dish with whatever root vegetables you have access to including sweet potato or

parsnips. For a low starch option (if you’re dealing with blood-sugar

or weight issues), omit the pumpkin and beetroot and stick to vegetables like

zucchini, onion, asparagus and cauliflower. These all roast up beautifully.


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Arugula, Parmesan & PomegranateA vibrant simple dish, this healthy and nourishing salad is so tasty it will make anyone a salad lover. Serves 2-3.

Method

Cut the pomegranate in half. Hold the cut side down in your palm, and over a wide bowl, whack a wooden spoon at the back of it to let the seeds and juices strain out through your fingers into the bowl, to avoid the bitter white pith. Repeat with the other half. You may have to scoop out any stubborn remaining seeds with a spoon. Pick out any bits of pith that made it into the bowl. Give both halves a good final squeeze to release any remaining juices into the bowl.

Strain the juice off the seeds into a glass jar for the dressing. Arrange your greens on a platter.

Add the olive oil, vinegar, pinch of salt and a grind of pepper to the jar of pomegranate juice. Cap and shake vigorously.

Drizzle the dressing over the leaves then scatter the pomegranate seeds and parmesan shavings over the salad to finish.

Ingredients

1 large ripe pomegranate

2 handfuls of young arugula (rocket) leaves or baby spinach

2 tbsp of cold-pressed olive oil


1 ½ oz (40g) shaved raw parmesan or other unprocessed hard cheese

Unrefined sea salt

Freshly cracked black pepper

Note

Pomegranates are an ancient food mentioned

throughout many traditional cultures

and are particularly abundant in vitamin C, B5 and potassium.

Pomegranates have a high antioxidant capacity with compounds proven helpful for preventing diseases like cancer, heart

disease and arthritis.

Nutrient dense raw (unpasteurized) hard cheeses are becoming more widely

available. They have high levels of the vitamin K2, good for bone density and

immunity. Look for cheese that has been traditionally prepared and does not list

“pasteurized milk” on the label.


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Vegetable Dishes

Zucchini Pomodoro Fresh, cleansing, rich and raw. What more could you ask for! Serves 2.

Method

Soak sundried tomatoes in warm water to rehydrate, and chop them rougly. Spiralize the zucchini and place in a large serving bowl.

Blend or process the remaining ingredients until smooth. Pour sauce over the zucchini ‘spaghetti!’ Note: You can also use the sauce over wilted spinach and crumble feta with activated pine nuts over the top.

Ingredients

6 zucchinis

2 ½ cups of chopped fresh ripe tomatoes

12 sundried tomatoes, soaked in water to rehydrate, roughly chopped

½ cup cold-pressed extra virgin olive oil

3 cloves of garlic, peeled

3 fresh dates, pitted

2 tbsp fresh basil or parsley

½ tsp cayenne pepper


Tools you will need

A spiralizer or vegetable peeler

A blender or food processor

Note

Sea salt is our friend, containing more than 80

minerals, including calcium and iodine. The sodium in

unrefined salt is necessary for brain function and for balancing our

pH. However, getting sodium from table salt or canned, preserved and highly

processed foods is damaging as it lacks a complete array of minerals, having

been stripped and chemically bleached.

THE FOOD MATTERS RECIPE BOOK - VEGETABLE DISHES - 48

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Cauliflower MashA lower GI and more nutritious alternative to mashed potato. A good way to get kids to eat their vegetables!

Method

Put the cauliflower florets into a steamer basket. Cook until tender. Transfer into a colander to let excess liquid drain.

Combine the cauliflower, garlic, butter, salt and pepper. You could either mash this with a potato masher in a bowl or put through a food processor. Adjust seasoning to taste. Serve sprinkled lightly with nutmeg. Variations: Cheesy Mash: Mix through 4 oz (120g) of mature raw cheese.

Ingredients

1 head of cauliflower, trimmed and cut into florets

0.9 oz (25g) butter, cubed

1 clove of garlic, finely chopped

Nutmeg, ground (if whole, use a microplane to grate it finely)

½ tsp of unrefined sea salt

¼ tsp freshly ground black pepper

Tools you’ll need

A steamer or steamer basket

A potato masher or food processor

Note

Cruciferous vegetables like cauliflower are lower in starch (carbohydrates)

and far higher in nutrients than potatoes. Other low

starch vegetables that mash well without the glycemic load include kohlrabi and

celeriac. The addition of butter (from grass-fed cows) adds vital fat-soluble

nutrients that facilitate the absorption of minerals and other fat-soluble nutrients.


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Spinach RiceA delicious mix of herbs, greens and basmati rice. Serves 4-6.

Method

In a large deep saucepan over low heat, melt the butter and sauté the garlic and leeks until they begin to soften.

Add the rice and stir well to coat with the butter and leek. Add the water, ½ a tsp of sea salt and bring to a gentle simmer. Let it cook, covered, over low heat for 10-15 minutes or until liquid is absorbed and rice is cooked. Add more liquid if necessary so it doesn’t burn.

Take off the heat and leave to stand, covered. Cut any woody stalks off the spinach, rinse and put into a pot of simmering water (only ½ an inch deep), covered, for just a minute or two to wilt.

Drain and squeeze out excess liquid. Chop the spinach roughly. Stir the spinach, parsley, dill and lemon through the rice. Add salt and pepper to taste. Serve drizzled with the olive oil and extra lemon wedges. Variations: You can also add activated pine nuts and currants soaked in orange juice. Delicious! Serve with a fish or lentil dish and a side of Tzatziki.

Ingredients

2 tbsp butter or coconut oil

1 large leek (pale section only), sliced finely

2 cloves of garlic, finely chopped

1 cup basmati rice

2 cups (500 ml) hot water or homemade stock

2 small bunches of organic spinach

2 tbsp lemon juice

1 handful of chopped dill

1 handful of chopped parsley

Unrefined sea salt

Freshly cracked pepper

Olive Oil

Note

Basmati is a long grain fragrant rice with a

lower glycemic index than other rice varieties.

This is due to its high amylose content, a type

of carbohydrate more resistant to digestion, so there is less of an effect

on blood sugar levels.

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Wilted KaleA super green and the best way to eat it! Serves 2-4 as a side dish.

Method

Remove the woody inner stems of the kale with a knife or scissors.

Wash leaves well with filtered water, leave wet. Put into a pot over medium heat. Reduce to low when you hear it start to simmer. Cook covered for 6-8 minutes until leaves have completely wilted and are bright green.

Strain in a colander and squeeze out any excess liquid by pushing with the back of a spoon. Chop the kale roughly and place on a serving dish.

While still warm, squeeze over a generous amount of lemon juice, sprinkle with salt and top with a knob of butter or a drizzle of olive oil.

Ingredients

1 bunch of organic kale, (any variety: such as purple or curly)

1 or 2 lemons

Unrefined sea salt

Cultured butter or cold-pressed extra virgin olive oil

High in oxalic acid, kale is best

properly prepared to neutralize this mineral-leaching

anti-nutrient by either cooking it or culturing it. Its dense cellulose cell structure also

needs to be softened before its nutrients can be unlocked. Adding

a fat to it makes the nutrients bioavailable, and lemon juice

improves the uptake of its iron.

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Note

A nutrient-dense and delicious side to any meal. You could also use Cavolo Nero

(Tuscan cabbage)

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Zucchini Alfredo Without DairyLaurentine’s favourite! Serves 2.

Method

Peel zucchinis thinly with a vegetable peeler, so that they resemble fettuccini ribbons.

Blend the remaining ingredients and place over the zucchini ribbons as your sauce.

Ingredients

4 zucchinis

1 cup of raw macadamia nuts, soaked over night in water with 1 tsp sea salt

Juice of 1 lemon

2 tsp tamari


1 cup of cold-pressed, extra virgin olive oil

¼ tsp cayenne pepper

A pinch of unrefined sea salt

½ cup filtered water

Tools you will need

A blender

Note

Add nutritional yeast to your mixture for ‘cheesiness’

and additional B vitamins. Use this sauce as a dip for raw vegetables or to roll up

in nori sheets with shredded carrot and cucumber.

Best pasta alternative ever!

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Sweet Potato FriesBaked in coconut oil and devoid of trans fats, this makes a nutritious and tastier alternative to the usual. Serves 3-4 as a side dish.

Method

Preheat oven to 410˚ F/ 210˚ C. Cut sweet potato into ½ inch thick fries.

Line a baking tray with baking paper. Toss chips on the tray with coconut oil to coat (melt first if necessary). Arrange chips so they are not over crowded on the tray. Sprinkle generously with sea salt and dust with paprika.

Bake for 10 minutes. Remove from oven, turn each chip over and return to oven. Bake for a further 10 to 15 minutes, until golden on the outside and soft in the middle. Variations: Try making fries out of other root vegetables like parsnips, celeriac and carrots

Ingredients

2 medium sweet potatoes, peeled (approx 1.7lb/750g)

3 or 4 tbsp coconut oil

Unrefined sea salt

Mild or sweet paprika

Note

Serve with our cultured Tomato Sauce or a quick

guacamole of mashed avocado, lime and salt. Have with fish (like our

steamed Fish in a Bag) for the best ever fish and chips! This is a high temperature to cook at, so if you have the time, bake

them at 250 F/120 C instead. You will just have to allow much longer (maybe an hour

or two) for the chips to become golden.

Conventional fries are the reason why

white potatoes and heated vegetable

oils are bad.


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Fish &Meat

Wild Salmon Ceviche with Coriander & LimeA traditional South American and Peruvian dish, this is a delicious way to obtain delicate omega-3 fatty acids from raw wild caught fish. Serves 4.

Method

Remove any bones from the fillet. Slice into pieces about a ½ inch thick and put in a wide, non-metallic bowl.

Add the lime juice, cilantro, onion and garlic to coat the fish.

Cover and refrigerate for at least 4 hours. The acidity of the lime or lemon juice is so powerful it more or less ‘cooks’ the fish.

Serve fish (drained of excess liquid) with chopped fresh cilantro and sea salt to taste. Alternatively, drizzle with coconut milk and serve scooped into greens. Leftovers are good the next day.

Ingredients

1 lb (450 grams) skinned wild salmon fillet

Juice of 4 limes

2 red chilies, deseeded and finely chopped

(the smaller the chili, the hotter!)

2 tbsp chopped cilantro (coriander) leaves

2 garlic cloves, finely chopped or crushed

1 small red onion, finely chopped

Unrefined sea salt

Freshly ground pepper

Optional: Homemade coconut milk and endive or romaine (cos) leaves to serve

Note

Salmon is best when wild caught

and uncooked. The delicate

omega-3’s are particularly heat sensitive, and easily damaged by any temperature above

that of a gentle simmer or poach. True wild salmon (the cold water

living, upstream swimming species) is not only high in anti-aging,

anti-inflammatory omega-3 as DHA but is also a source of quality protein,

vitamin D, B12, B6 and powerful antioxidants such as selenium.

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THE FOOD MATTERS RECIPE BOOK - FISH & MEAT - 55

Steamed Fish in a BagAn easy, no fuss way to cook fish, at a nutrient-preserving low temperature. Serves 1.

Method

Preheat oven to 230˚ F/ 110˚ C. Cut a piece of parchment / baking paper, roughly 20 inches long. Place the fish fillet in the centre and top with all the

other ingredients.

Bring the long ends of the paper together and fold down securely several times, then fold down or twist the ends tightly and fold under the fish.

Bake for 45 minutes or until just cooked. The fish should easily flake. Open the parcel and serve immediately, with all its cooking juices.

Variations

For more of a Mediterranean flavor, swap the cilantro for basil or parsley and add tothe bag halved cherry tomatoes, crushed garlic, raw black olives, fennel andbasil leaves.

For more of an Asian inspired dinner, add to the bag grated ginger, red chili, chopped lemongrass, tamari and couple of tablespoons of coconut cream. Serve with lime and fresh mint.

Ingredients

1 medium fillet, 7 oz (200g) of thick, firm, white, non-oily fish (snapper, trout, sea bass, cod, halibut, sole, turbot, whiting

or wild barramundi)

3 spring onions, roots and dark green ends removed, sliced into 1 inch lengths

2 slices of lemon and an extra lemon wedge to serve

1 tbsp of butter or coconut oil

1 tsp fish sauce (no MSG / E621)

1 pinch of unrefined sea salt

1 handful of fresh cilantro, (coriander) roots and stems finely chopped, leaves

reserved for raw garnish

Note

Cilantro (coriander) is a powerful natural detoxifying herb that

works to remove mercury and other

heavy metals from the blood and brain.


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Fijian Fish CurryAn exotic tropical recipe blending the diverse culinary influences of India and the Pacific island of Fiji. Serves 4.

Method

Melt oil in a large pot, add onions and garlic and cook gently over a low heat until translucent. Add remaining curry paste ingredients and cook, stirring regularly for about 2 minutes or until fragrant.

Add the water, salt and tamarind mix to the pot and heat up until it’s just barely simmering.

Add the fish and poach until almost cooked through, stirring gently so as not to break up the pieces. Take off the heat and add the coconut milk. Stir gently for another minute.

Serve immediately, garnished with chili (to warm), fresh cilantro leaves and a generous squeeze of fresh lime juice.

Ingredients for Curry Paste

1 tbsp coconut oil

1 onion, peeled and finely chopped

2 cloves of garlic, peeled and chopped

2 tbsp garam masala powder

Zest of 1 unwaxed lime (use a fine grater or microplane)

1 tsp ground turmeric

2 tsp ground sweet paprika

1 tsp ground cumin

½ a bunch of cilantro (coriander), roots and stems chopped,

leaves reserved for later

Ingredients for Fish Curry

2 lb (1kg) mahi mahi or similar firm wild caught white fish, diced in 1 inch pieces

1 cup coconut milk homemade (see page 13) or organic canned

½ cup water

1 tbsp tamarind paste, dissolved in a small amount of warm water,

sift out any lumpy bits and discard


1 green chili, deseeded and finely chopped for garnish

Tools you’ll need

Microplane or zester

Note

If you like your curry with rice, we recommend basmati because it

has a lower GI than all other white rice varieties. Steamed green

beans go well with this too. Avoid using high mercury fish such as

flake, swordfish and tuna. We encourage you to make your curry pastes from scratch as most

store bought curry pastes, although temptingly convenient, contains loads of artificial additives.

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All Day Grass Fed Beef Osso BucoThis is a great meal to put on in the morning and come home to for dinner. Just throw together a salad and dinner is done! Serves 4 or more.

Method

Preheat oven to 195˚ F / 90˚ C. In your large heavy based cast iron pot, melt the butter, on the stove top, over low heat. Add the celery, onion, carrot, garlic and salt and cook gently until softened and translucent.

Add the anchovies, mashing them into the base of the pot with the back of your wooden spoon until the anchovies begin to ‘melt’. Add the bay leaves, cinnamon stick and thyme.

Pour in the wine. Increase the heat slightly and simmer gently for a couple of minutes so the alcohol cooks out and the liquid reduces a little.

Add the tomato and water, stir through and take off heat. Gently add the meat pieces and submerge them in the liquid and vegetables at the base of the pot.

Put the lid on and place in the oven to cook for 10 to 12 hours. For a quicker cooking time, set at 248˚ F / 120˚ C. It will be ready in 6 to 8 hours. Best rule of thumb is to cook at 176˚ F / 80˚ C minimum, 248˚ F / 120˚ C maximum, and adjust cooking time accordingly.

If you’re home at the time, halfway through you can turn the meat over for even cooking, but this is not essential. The osso buco is ready when it’s tender and easily comes away from the bone.

Serve with the nutrient-rich sauce spooned over, a generous sprinkling of chopped parsley, a simple green salad and Simple Sauerkraut to aid digestion. And don’t forget to eat the marrow! Any leftovers are even better the next day, just re-heat gently on the stove.

Ingredients

4 or 5 grass fed and finished beef osso buco cuts (shin cuts), approx 2.2lb (1kg)

1 tbsp butter

2 brown onions, peeled and finely chopped

2 organic celery stalks, finely chopped

2 carrots, finely chopped


3 garlic cloves, peeled and chopped

8 anchovies, bottled in olive oil or brine, drained. If you omit these,

add more sea salt

4 bay leaves

1 cinnamon stick, snapped in half

2 fresh thyme sprigs or 1 tsp dried thyme

¾ cup red or dry white wine (organic, sulfur-free or minimal

sulfur / 220 / 202)

4 ripe tomatoes or 1 cup of tomato puree out of a glass bottle

½ cup spring or filtered water

½ tsp cracked pepper

Flat leaf parsley, chopped


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6

7This is a particularly nutrient-

dense meal. When cooked this way at such a low temperature,

not only is the meat more tender, the nutrients are retained, the proteins undamaged and the

fats protected from oxidation. Cooking meats on the bone adds additional minerals

and gelatin to the dish. We recommend using beef rather than veal for ethical

reasons, and that the meat is grass fed and finished, from cows raised naturally, grazing

on open pastures in full sunlight.

Unsource of Conjugated Linoleic Acid (CLA), a p

Note

Organic Chicken Liver PâtéLiver is remarkably nutrient-dense, with an unrivalled nutrient profile, and this is the most delicious way to eat it. Even loved by kids and those ordinarily put off by eating organ meats. Serves 8-10.

Method

In a large pan over low heat, add 3 tbsp of the butter. Add the onion and garlic and 1 tsp of salt. Let this cook gently (rather than fry) until softened and translucent but not brown.

Add the thyme, brandy and orange juice. Simmer for 2 minutes to ‘cook off’ the alcohol and reduce the liquid slightly.

Add the chicken livers. Cook gently, turning regularly, until they are opaque on the outside but still burgundy inside. Take off the heat.

Transfer the liver and onion mix into a food processor. Add another tsp of salt, ½ a tsp of ground pepper and blitz for 1 minute until smooth. Dice up the remaining butter and add it piece by piece with the food processor running. Taste and add more seasoning if necessary. Process for a further 1-2 minutes.

Transfer the mixture into a ceramic or glass terrine dish, or into multiple smaller bowls or pyrex dishes. Melt the other 7 ounces (200g) of butter, add a few sage leaves or other herbs to infuse, then gently spoon this over the pâté. This additional butter will set and act as a seal to preserve the pâté by preventing oxidation

Place in the fridge and leave to set for at least 3 hours, but overnight is best. Serve by the slice or straight out of the dish, with raw vegetables. The pâté will last sealed in the fridge for a week.

Ingredients

8.8 ounces (250g) of organic butter

2 medium onions, peeled and roughly chopped

3 cloves of garlic, peeled and chopped

A small handful of thyme leaves (sage, tarragon and rosemary also work well)

1 kg of fresh, free-range, organic chicken livers

Unrefined sea salt

Freshly ground black pepper

Juice of 1 orange (approximately 1/3 of a cup)

½ cup of brandy or organic wine (alternately you could just use more

orange juice)

Optional: Another 7 ounces (200g) of butter and extra herb sprigs

to seal the pâté

To serve:

Raw vegetables- your choice of crunchy goodies such as celery sticks, small

radishes halved, baby carrots, snow peas, cucumber slices,

baby romaine (cos) leaves, fennel wedges and green apple slices.

Tools you’ll need:

Food Processor


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6Organ meats were a staple of

the traditional diets of many cultures. Liver of healthy

pasture-fed animals is an abundant source of all the

most important nutrients not easily found in other foods, such as vitamin A, D, K2, iron, DHA, zinc, selenium, and the B Vitamins. It is ideal for active people and

anyone who’s suffered from adrenal fatigue.

Other Tip: Great to make and keep on hand in the fridge to spread on celery sticks or Buckwheat Crackers as a quick and very nutritious snack. Spread on sourdough toast instead of peanut butter for breakfast.

Note

This is a simple and healthy method for slow-cooking chicken so that it’s tender, delicious and easily digestible. Serves 4.

Method

Preheat oven to 195˚ F / 90˚ C. In a small bowl, mix the garlic, oregano, paprika, cayenne, salt and 1 tbsp of lemon juice from the lemon.

Rub the mix all over the bird and inside the cavity. Stuff the lemon quarters inside the cavity and place breast-side up in your pot.

Add the vegetables around it and pour in enough stock or water to reach approx 1 inch (2.5cm) deep around the chicken. Cut a piece of baking paper the size of the lid of your pot and place over the chicken, pushing down around it. This will help to keep it moist.

Put the lid on and leave to cook for at least 4 ½ hours. Remove the lid and cook for another 30-60 minutes. If you like, you can turn the temperature up to 275˚ F / 135˚ C and remove the baking paper for this last part to help crisp and color the skin, otherwise leave at 195 F/ 90 C. Depending on the size of the bird, it will be ready when a leg pulls easily away and juices are clear.

Note: It’s near impossible to over-cook at this low temperature.

Lift chicken and vegetables out of the pot and reserve cooking liquid to drizzle over chicken when serving. Keep the rest in the fridge to use as a broth or base for soups and other stews. Serve chicken surrounded by the vegetables, with a fresh salad and cultured vegetables.

Ingredients

1 organic, free-range, chicken (about 4lb/1.8kg)

2 cloves garlic, crushed

2 tsp dried oregano

1 tsp sweet paprika

½ tsp cayenne pepper


1 large unwaxed lemon, cut into quarters

Homemade stock or spring water

Peeled whole shallots, pumpkin cut into 2 inch chunks, fennel wedges and whole garlic cloves, or any other

vegetables you like baking with

Tools you’ll need

A large, heavy based cast iron casserole dish with lid,

or a slow-cooker.

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The ideal way to cook a pasture-raised organic chicken is with a long

slow cook at a low temperature (185˚-195˚

F / 80˚-90˚ C is ideal, but no higher than 248˚ F / 120˚ C) so as not to oxidize its delicate fatty acids. The addition of liquid (stock or water) in the pot further assists in keeping

the meat tender and easily digestible. In general, limit chicken consumption to once or twice a week, favoring ruminants (grass

eating animals) and wild fish, both of which have better fatty acid ratios. Chicken, even

organic, has quite a high omega-6 to 3 ratio. And never buy ‘corn-fed’ birds. As with any meat, always only purchase naturally raised and fed poultry, ideally from a local farmer.


Note

Slow Roast Spiced Organic Chicken

CulturedCondiments

Simple SauerkrautA perfect refreshing accompaniment to fish or other cooked dishes, or delicious just to nibble on. Makes 0.52 gallons (2 litres) worth.

Method

Remove cores from cabbages and thinly slice using your food processor or a good knife.Place in a large bowl and add the salt, caraway seeds, sugar/honey and whey.

Mix with your hands, squeezing firmly and pushing down the cabbage with your fist to encourage the salt to draw the natural water out. Continue to do this for the next 15 minutes or so. You want to extract enough of the cabbages’ juices so that they will cover the cabbage when it goes in the jar or pot.

Transfer the cabbage to the jar, also pouring in all the liquid. You want the cabbage to be submerged in its juices (if there’s not enough juice, just add some water).

Once the cabbage is completely submerged by the brine, cover with a lid or tea towel and leave at room temperature in a dark corner of your kitchen, for 1-3 weeks (less time in summer, longer in winter).

It’s ready when it tastes sour and tangy and the cabbage has become soft. Skim off any white scum that appears on the surface. This is a harmless natural ‘kahm’ yeast and nothing to worry about. Once sufficiently fermented, seal and store in the refrigerator. It will last 12 months unopened, and 2 months once opened.

Ingredients

2 medium cabbages, red or green or one of each (approximately

2 ½ - 3 pounds)

3 tbsp of unrefined sea salt

2 tbsp caraway seeds

1 tbsp rapadura (unrefined cane sugar) or raw honey

1 tbsp whey (see page 63)

Tools you’ll need

A 1 ½ - 2 quart sized wide-mouth mason glass jar or ceramic pot, with lid

Note: Once opened, keep refrigerated.Keep the veggies submerged in their

liquid and don’t heat.

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Lacto-fermentation is a biological process facilitated

by whey, where lactic acid bacteria ferment and convert

the natural sugars of foods like cabbage to generate

lactobacilli, which is hugely beneficial flora for our intestinal tract. This traditional method

of fermentation also amplifies the vitamin C content of cabbage and breaks down the

harmful substances present in raw cabbage, like goitrogens that suppress thyroid function and oxalic acid that blocks calcium and iron

absorption.

Additionally, sauerkraut helps in the break down of fats for those with no gallbladder.

Begin a new batch before the previous batch runs out, and retain some of the old batch to inoculate the next fresh batch with an added

active culture boost.

Note

THE FOOD MATTERS RECIPE BOOK - CULTURED CONDIMENTS - 62

5

Easy Whey & Yogurt CurdsThere are all sorts of methods to obtain whey, but we find that starting with a high quality whole yogurt is the key. This watery, yellowish liquid is highly valued for its minerals, beneficial bacteria and culturing capabilities. You’ll use it a lot for lactofermenting your cultured condiments. The leftover thickened, strained yogurt (the ‘curds’, also known as yogurt cheese or labneh in the Middle East) is delicious as is, and useful in other recipes also.

Method

Set your sieve over a large bowl.Line the sieve with the fabric (fold in half for a double layer if using thin muslin or cheese cloth).

Pour in the yogurt. Gently lift the corners and sides of the fabric in together and tie with string to enclose the yogurt, being careful not to squeeze the bundle.

Tie the end of the string around the centre of a wooden spoon and use this to suspend the package over the bowl. Make sure there is at least an inch or 2 between the bottom of the bowl and the lowest point of the yogurt-filled bundle so it has room to drip.

Leave to hang and strain for 12–24 hours. The longer you leave it, the more whey you’ll collect and the firmer your curd will be. After this time, lift out your muslin bundle and carefully open the fabric. Your yogurt curd will resemble a soft cheese.

Store in the fridge in glass containers or jars. The strained yogurt curd will last for 1 month and the whey will keep for 3 to 4 months in the fridge.

Ingredients

2 cups of the best quality live yogurt you can find whole and organic,

unsweetened, with no milk solids added

Alternatively, use your own homemade yogurt or well cultured kefir

(leave out to culture until you see the curds begin to separate from the whey)

Tools you will need

A strainer or colander

A double-layered piece of muslin or cheese cloth, a thin kitchen towel

or a nutmilk bag

String


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Uses for Whey:Use a little whey when

soaking grains to make them more digestible

and as a starter for fermented foods. Add to smoothies for pure,

undenatured protein and probiotics. One tbsp in a little water aids digestion before meals.

Whey is high in glutathione, known as the master antioxidant. Regular use of whey also

keeps your joints and tissues young.

Uses for Yoghurt Curds:Use the curd to make delicious Tzatziki

and Raita or roll into balls and use as the cheese in the Strawberry, Pecan & Goats’

Cheese Salad. You can use this cheese for sweet dishes also. It is lovely with dried or

fresh figs and cinnamon, great for thickening smoothies, or you can blend with frozen

berries and ice for frozen yogurt.

Note

Perfect refreshing accompaniment to fish or other cooked dishes, or delicious just to nibble on. Makes 0.52 gallons (2 litres) worth.

Method

Clean cucumbers well. If using normal sized cucumbers or larger, chop into ¼ inch thick slices. If using small cucumbers you can leave them whole. Place in your jar/pot.

Combine remaining ingredients and pour over your whole or sliced cucumbers, adding more water if necessary so that they are completely covered. As per the Simple Sauerkraut instructions, cover the mixture with a small plate to keep cucumber submerged if necessary. The liquid should come up to no more than 1 inch below the top of the jar.

Cover tightly and leave at room temperature on your kitchen bench for 1 week before transferring to your refrigerator. If you’ve sliced your cucumbers, they will be ready in 3 or 4 days.

In the refrigerator, leave them sealed for at least a couple more days before consuming to allow flavors to develop.

Will be good for 4 to 6 weeks once opened. Don’t be alarmed if a white layer forms on the surface. This is harmless ‘kahm’ yeast, not a bad yeast. Simply skim this off.

Ingredients

8-10 small cucumbers or 15-20 baby pickling cucumbers/gherkins

(organic, non waxed)

2 tbsp unrefined sea salt

4 tbsp fresh dill, chopped

2 tbsp mustard seeds

8 tbsp whey (see page 63)

1 tbsp rapadura (unrefined cane sugar)

or raw honey

2-3 cups filtered or spring water (or enough to cover)

Tools you will need

Wide-mouth mason jar or ceramic pot with lid (2 – 2 ½ quarts)

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Cucumbers, when lacto-fermented like this, have the ability

to dissolve the stone forming uric acid that

can result from eating certain meats. This is another good reason to eat pickles as

an accompaniment to meat dishes.

Note


Dill Pickled Cucumbers

The Original Tomato SauceA raw, fermented version. Deliciously tangy. Yields 1-1.5 quarts.

Method

Prepare sundried tomatoes by rehydrating in a little water. If packed in olive oil, drain and rinse.

Blend all ingredients until smooth. Pour into your jar, filling to no more than 1 inch from the top.

Cover and let stand at room temperature for 3 to 5 days. It’s ready when the tomato solids start to separate slightly from the liquid, a bit of bubbling occurs on top, and it takes on a tangy taste. This will take longer in cooler climates.

Transfer to the fridge. It will keep unopened for a couple of months. Eat within 2 to 3 weeks once opened.

Ingredients

4 cups fresh, ripe tomatoes, roughly chopped (approximately 2.2lb/1 kilo)

½ cup sundried tomatoes

½ cup of scallions, (pale ends only)peeled and roughly chopped

2 tbsp of raw honey or pure maple syrup


2 tbsp of raw apple cider vinegar

3 tbsp of whey (see page 63)

1 red chili, de-seeded and chopped

Tools you’ll need

A 1 ½ quart sized mason jar or 2 smaller jars

A blender

Great with Sweet Potato Chips or with raw mature cheese

and avocado on Buckwheat Crackers.

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Pineapple ChutneyEnzyme-packed and delicious. Makes about 1 quart.

Method

In a large bowl, mix the pineapple, cilantro seeds, ginger, chili and onion.

Transfer into your jar and pack down gently and firmly with your fist or a wooden pounder.

Mix the lime, whey, vinegar, salt and half the water, and pour into the jar. Add more water if needed, to cover the pineapple. As per the Simple Sauerkraut instructions, cover the mixture with a small plate, weighed down, to keep pineapple submerged. Make sure the liquid comes up to no more than 1 inch below the top of the jar.

Cover and leave at room temperature for 2 days before putting it in the refrigerator. Eat within 1 month of opening.

Ingredients

1 small pineapple, skin and core removed, diced roughly into

½ inch pieces

1 tbsp cilantro (coriander) seeds, roughly crushed

2 tsp fresh ginger, finely grated

1 small red onion, peeled and finely chopped

2 tbsp fresh lime juice

1 tsp unrefined sea saltOptional: 1/3 cup whey (see page 63)


½ a cup of spring or filtered water

½ - 1 red chili, de-seeded and finely chopped

Tools you’ll need

A 1 ½ - 2 quart sized wide-mouth mason glass jar or ceramic pot

Note

The enzyme bromelain in

pineapple aids in the digestion of proteins. Pineapple is a good

source of manganese. Great with Slow

Roast Spiced Chicken. This is a great way to preserve pineapple

when it’s going out of season.

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Tzatziki & RaitaIn many traditional cultures, fermented dairy was a staple. The Greeks enjoy delicious tzatziki as a dip or as a condiment and in India they always have raita on hand to cool their curries! Yields 1.5 cups.

Method

Place yogurt, cucumber, garlic, spring onion, lemon juice and dill in a bowl. Stir to combine and add salt to taste.

Serve with a good drizzle of olive oil. If you aren’t serving immediately, store sealed in the fridge. Flavors will mature and it should last for a couple of days.

Variation: You can also swap the dill for mint, omit the lemon and add 1 tsp ground cumin.

Ingredients

1 cup of yogurt

2 garlic cloves, peeled and finely grated or crushed

2 tbsp spring onion or shallot, roughly chopped

1 tbsp fresh lemon juice

4 small cucumbers, peeled, seeds removed and diced


½ a bunch of fresh dill, fronds finely chopped

Cold-pressed extra virgin olive oil

Note

Garlic is a powerful natural antibiotic proven to lower cholesterol and help reduce high blood

pressure. It is especially active against fungal

infections, with antibacterial and antiviral effects.

This dish makes a delicious dip for

raw vegetables and buckwheat crackers or as a side with cooked

dishes to aid digestion.

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Snacks& Desserts

Kale ChipsEasy to make and the yummiest way to eat your greens. Options for making in a dehydrator or a conventional oven. Serves 2-4 as a snack.

Method

If using your oven, pre-heat to 80˚. Rinse kale and dry well.

Cut out the woody inner cores of the leaves and discard (or throw into a pot of simmering broth!)

Tear or cut into large bite-sized pieces. In a large bowl, toss kale pieces with olive oil, salt and garlic. Make sure all the leaves are coated.

Arrange kale in a single layer (not over-lapping) on two large trays, lined with baking paper. Bake until crisp; approximately 2 hours. If you have a dehydrator, spread out over several trays and allow 3 ½ to 4 hours; until crispy. Variations: Try making chips out of other root vegetables like parsnips, celeriac and carrots.

Ingredients

1 bunch of curly kale

1 tbsp cold-pressed olive oil



Optional: Paprika, cayenne pepper or chili flakes if you like a bit of heat

Tools you’ll need

A food dehydrator, or just a conventional oven

Note

Don’t eat excess amounts of raw (dehydrated) Kale

if you have thyroid issues; Kale like all the cabbage

family block the uptake of iodine to thyroid.

A perfect snack.

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THE FOOD MATTERS RECIPE BOOK - SNACKS & DESSERTS - 69

Sourdough Buckwheat Savory Crepes & Fluffy PancakesThis recipe is based on traditional fermentation methods for producing naturally-leavened savory flatbreads. Here are two variations; one for a savory crepe and another that uses eggs for a fluffy sweet pancake. You need to plan ahead to allow for fermentation time; 1-2 days. Serves 4.

Method

Put the buckwheat and 2 cups of water in a bowl with a pinch of salt. Cover with a plate or towel and leave at room temperature to soak for at least 9 and up to 24 hours.

Rinse through a fine sieve to remove the slime and residual tannins. Put into a blender with a good pinch of salt, whey and 1/3 to ½ a cup of water (enough water to get the consistency similar to pancake batter). Blend until smooth.

Pour batter into a clean bowl and leave out to culture, covered, for another 12 to 24 hours. The mixture may rise a little as the good bacteria do their thing. The mixture can then be refrigerated once it’s fermented, to be stored til ready to use (will store for about 4 days).

Version 1: for simple savory buckwheat crepes

Use the mixture as is: Melt coconut oil or butter over a medium heat. When hot, pour in half a ladle of batter, tilt pan to allow batter to spread. When cooked almost all the way through, flip to cook on the other side. Version 2: Fluffy sweet-style buckwheat pancakes

Add in the beaten egg, milk or water and vanilla. Mix the batter thoroughly. Add the stiff whisked egg whites, and fold through gently, until well combined.Melt coconut oil or butter over a medium heat, when hot, pour in half a ladle of batter. When cooked almost all the way through, flip to cook on the other side.

Ingredients

1 cup whole buckwheat groats


Unrefined sea salt

Optional: 1 tbsp whey (see page 63)

Additional ingredients for sweet pancake version:

1 whole organic egg, beaten

2 additional organic egg whites, whisked to form stiff peaks

½ cup unprocessed milk, nut milk, coconut milk or spring water

1 tsp pure vanilla powder or natural vanilla extract

Coconut oil or good butter for cooking

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Note

Buckwheat is in the same family as sorrel (a green leafy herb) and rhubarb. It is the seed of a plant, not actually a grain and

contains no gluten. When properly prepared through soaking, sprouting

and fermenting (as it was in traditional cooking),buckwheat’s natural phytase

goes to work to make it easily digestible, nutritious and not irritating to the gut.

Baked Stuffed ApplesPerfect wintery dessert. Serves 4.

Method

Preheat oven to 250˚ F / 120˚ C. Combine the ingredients in a bowl, rubbing together with your finger tips.

Carefully cut into the top of the apple and, scoop out the core with a teaspoon to create a hollow cavity. Try to retain the base intact to hold the stuffing in.

Stuff the mixture into your 4 apples. On a lined baking tray and bake in the oven for up to 1 hour, until soft. Serve plain right away!

Variations

When different fruits are in season, try this recipe with nectarines, peaches or plums instead of apples.

You could swap dates with the equivalent amount of currants or other dried fruits. Great way to use up meal from nut milk-making.

Ingredients

4 Granny Smith (green) apples, organic un waxed

Finely grated zest of half an unwaxed lemon (use a microplane) Orange

zest also works nicely

100 g / 3.5 oz / ¼ cup almond or macadamia nut meal, or finely

chopped activated nuts (use up pulp from making nut milk!)

75g / 2.5 oz soft cultured butter or coconut oil

8 dates, pits removed, finely chopped

½ tsp vanilla extract

½ tsp of ground cinnamon

Optional: 1 tbsp raw cacao powder

To serve

Optional: Cultured cream or coconut milk or homemade Kefir or

pure maple syrup

Note

Definitely invest in organic apples; they are at the

top of the Environmental Working Groups’ “Dirty Dozen List” of produce with the most pesticide residue (see appendix)


123

Buckwheat Sesame CrackersHandy crackers; and far better than wheat crispbread, corn chips or rice crackers; no gluten or vegetable oil. Makes 20+.

Method

Mix the flour, seeds, salt, water and whey.Cover and leave in a warm place for 12 to 24 hours (you could skip this step, but we recommend it!)

Preheat oven to 390˚ F / 200˚ C. Add the arrowroot, and oil; combine well. The dough should clump into a ball. Lay out 2 baking tray sized sheets of waxed baking paper on your bench and oil lightly with coconut oil or butter. Divide dough into 2 balls and place in the middle of the sheets; pat them into flat rectangles.

Place a sheet of aluminum foil on top of each, same size as the baking paper. If you don’t have foil, use greased baking paper on top also, greased-side-down. Foil just peels off particularly easily.

With a rolling pin or wine bottle, roll the dough out very thinly; cardboard-thin! Peel back and discard the top layer of paper/foil. With a knife, slice vertical and horizontal lines through the dough, roughly 2 inches wide. Lift onto 2 baking trays and sprinkle over sea salt (to your liking). Place in the oven; immediately reduce heat to 355˚ F / 180˚ C.

After 12-15 minutes, or until outer edges look golden and crispy, remove from oven and lift off the crackers around the outer edge; place them on a wire rack to cool. Cooking time will be determined by how thin you’ve rolled your dough.

Separate the remaining squares with a spatula or pull apart carefully with your hands. Turn the oven off and put the rest back in the oven for another 10-20 minutes until dried to your liking.Once they have cooled completely on a wire rack, transfer to an airtight container and store in the pantry or fridge.

Ingredients

1 cup of buckwheat flour (Alternately you could make your own fresh flour by

grinding whole buckwheat groats in a blender or food processor)

Measure after grinding

¾ cup spring or filtered water


1 tbsp whey (see page 63) or additional salt if unavailable

3 tbsp sesame seeds

¼ cup organic arrowroot powder (as thickener)

2 tbsp coconut oil, melted and extra for oiling baking paper

Note

Great with avocado, or smeared with

homemade pâté or tzatziki. Add more

flavor with things like crushed garlic, dried

herbs or cracked pepper mixed into the batter.

12

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4

5

6


Coconut Banana BreadEveryone’s favorite, but without the grain, gluten or refined sugar. Makes 1 loaf.

Method

Preheat oven to 350˚ F / 175˚ C. Mash bananas with the chopped dates. Note: If the dates are quite dry and hard, soak them first in warm water. Whisk the eggs until fluffy and then combine with the mash.

Stir through the oil and maple syrup/honey.Add the dry ingredients and combine well. Put mixture in a loaf tin, greased and lined with baking paper. The mixture will be quite thick; flatten and smooth with a spatula.

Bake for 35-40 minutes. Ready when a knife comes out clean and the edges are browned. Allow to cool completely on a wire rack before storing in an airtight container in the fridge. Or eat while still warm!

Ingredients

2 bananas; at least 1 heaped cup of chopped banana

¼ cup coconut oil, melted

4 organic free-range eggs

4 fresh dates, pitted and chopped

1 tbsp pure maple syrup or raw honey

¾ cup coconut flour

½ tsp aluminum-free baking powder


½ tsp cinnamon powder

A great way to use up overripe bananas!

Coconut flour is a handy product to have on hand; it

doesn’t have the glycemic load of grain flours, has no gluten or

anti-nutrients.The only thing is it doesn’t yield the ‘fluffiness’ of

regular glutenous flour, and might take some getting used to.

This recipe gives the best bread texture without using wheat.

1

2

3


Note

Pumpkin Choc Chip CookiesCookies made out of vegetables! Who would’ve thought? Makes approx 18-20.

Method

Preheat oven to 355˚ F / 180˚ C. Rub in a couple of tbsp of melted coconut oil over pumpkin. Roast the pumpkin for 45 minutes or until soft. Allow to cool slightly.

In a bowl, mix in the pumpkin pieces, butter/coconut oil, maple syrup and vanilla. Sift in the flour, baking powder, salt and cinnamon. Combine well to form a smooth batter. Stir through your chocolate chips/chunks.

Spoon tablespoon sized rounds onto a grease-proof baking paper-lined tray. Spread these out with the back of a spoon so they are about 1cm thick. Bake for about 15-20 minutes. They will still be soft; the underside should become golden brown.

Allow to cool completely on a wire rack before storing in an airtight container in the fridge. They are really good when they’re still warm!

Ingredients

1 ½ cups pumpkin skin removed, cut into 1 inch cubes

¼ cup softened butter or coconut oil

½ cup pure maple syrup

1 tsp natural vanilla bean powder or extract

1 ¼ cups coconut flour or buckwheat flour

1 tsp aluminum-free baking powder



50 grams of 70-85% dark chocolate chips or chop a block roughly into chunks

12

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4


Avocado Chocolate MousseOur version of a popular favorite! Serves 2.

Method

Soak the dates in the milk or water for 10-30 minutes to soften. In a blender, add the avocado flesh, dates and milk, vanilla, salt, cacao powder. Blend until smooth. You may need to add a little more liquid to facilitate blending, and scrape down the sides of the jug a few times.

Adjust ingredients to taste, adding more cacao powder if it needs it. Serve and garnish with your choice of toppings.

Ingredients

2 medium sized ripe avocados 1/3 cup raw cacao powder,

or more to taste5 fresh dates, pitted and

roughly chopped

¼ cup coconut milk, nut milk or filtered water

1 tsp natural vanilla extract or pure vanilla bean powder

A pinch of unrefined sea salt

Optional: Dried coconut, grated dark chocolate or berries to serve

Tools you’ll need

Blender

Note

By increasing the levels of specific neurotransmitters in our brains, cacao promotes positive outlook, facilitates

rejuvenation and simply helps us feel good. Cacao beans are

rich in a number of essential minerals, including magnesium, sulfur, calcium,

iron, zinc, copper, potassium and manganese.

1

2


The simplest ice-cream, with just two ingredients! Serves 2.

Method

Put banana in a container in the freezer and allow to freeze for at least 12 hours.

Put in a blender with ¼ cup of water and blend until smooth and creamy. You may need to add up to ½ a cup of water to facilitate blending. Serve immediately!

Note: Blending frozen banana, rather than fresh banana, for this or in smoothies, yields a much creamier, thicker texture.

Ingredients

4 ripe bananas, peeled, roughly chopped

2 cups filtered or spring water

Tools you’ll need

A blender

21


You could add all sorts of things to this recipe. You could blend in or sprinkle

with cinnamon, or add raw cacao powder and raw

honey for a choc-banana ice-cream. Vanilla extract goes well.

Blending with kefir or yogurt adds beneficial bacteria.

Serve in bowls, or fill popsicle moulds

to have a treat on a stick! Always keep banana in the freezer for a quick fix.

Freeze any bananas that are on the turn, before they are over-ripe, rather than

wasting them.

Note

Simple Banana Ice-Cream

Activated NutsPreparing nuts and seeds this way is essential for deactivating their anti-nutrients to make their minerals bio-available (digestible), and also makes them crispy and more delicious to eat. Divide the quantities accordingly if you want to make smaller batches.

Method

In a large bowl add the ingredients with enough water to cover completely. Leave at room temperature for at least 12 hours.

To dry in an oven: Set temperature at the lowest possible level, normally 112˚ F / 45˚ C. Spread nuts out on several baking trays. Alternately if you have a food dehydrator: Spread nuts out on shelves.

Leave until they are completely dried out and crunchy. Will take anywhere between 12 and 24 hours; turn several times. Store in an airtight container

Ingredients

4 cups of raw nuts or seeds: use almonds, macadamia nuts, pecans,

hazel nuts, brazil nuts, pumpkin seeds,pine nuts or sunflower seeds

Filtered or spring water, body-temperature warm not cold

1 tbsp unrefined sea salt

1 tbsp whey (see page 63) or you could use 1 tsp raw apple cider vinegar

SNACKS AND DESSERTS 72

21

3


Use sprinkled over salads for

added flavour and crunchiness. Grind up to make ‘activated’ nut

meal/flour.

Why soak nuts? In traditional cultures,

grains, seeds and nuts were mostly soaked

overnight, or for many days, to prepare them for

consumption. When we soak grains and nuts it activates the life force energy within

the seed and prepares it to germinate.Soaked and sprouted nuts contain more

vitamins and minerals than un soaked nuts.

Note

Satay Dip with Vegetable Dippers

Method

Cut the veggies into sticks and place them on a platter. In a small sauce pan heat up the coconut milk on low heat add the almond butter and the rest of the ingredients, once heated and a creamy consistancy is formed the sauce is ready. Serve into a small bowl and place in the middle of the platter. Easy and enjoyable for the whole family.

Ingredients

3 celery stalks

3 large carrots

3 cucumbers

1 red capsicum

1 can coconut milk or 1 cup home made coconut milk (see page 13)

1 cup almond butter or peanut butter

1 tablespoon tamari

½ teaspoon chili powder

1 teaspoon curry powder

Great to get your kids to eat

veggies!


21

This is a great and flavorful way of introducing more raw foods in your diet. Serves 4-6.

DIY Beauty Recipes

Create a beauty day spa in your own home, with luscious treatments good enough to eat, literally. These D.I.Y. natural beauty treatments are cheap, easy to make and 100% natural. They’re made up of simple foods you can find in almost any kitchen, with ingredients that are proven to be more effective in healing the skin, hair and nails than the harsh chemicals found in mainstream cosmetic products.

Method

Whisk together in a small bowl.Over the bathroom sink, apply the mixture to your hair and massage it in well.

Leave in for ½ an hour to an hour then rinse out in the shower. Wash normally with shampoo and conditioner.

Ingredients

1 free-range egg

1/3 cup of beer

This high protein hair treatment will leave your

hair feeling gloriously soft, shiny and adds volume.

THE FOOD MATTERS RECIPE BOOK - DIY BEAUTY GUIDE -80

Protein Hair Treatment

12Note

Method

Whisk together in a small bowl. Apply to clean face, leave for 5-10 minutes then rinse off with water.

Ingredients

1 tbsp organic, whole yogurt

1 tsp raw organic honey

Yogurt and Honey Facial

1Yogurt contains high amounts of Lactic Acid, an AHA proven to be successful in refining pores, exfoliating the skin and stimulating collagen production. Unlike most other exfoliants that are harsh (e.g. salylic acid), it gently cleans the skin and is suitable for even the most sensitive skin types. Honey is an all-natural humectant; it retains water to help keep the skin soft and moisturized. It also functions as an antimicrobial agent and can even be used to treat minor burns and cuts.

Note

DIY Beauty Guide

Never forget that the skin is your largest organ, and that it is permeable and very thin! Unlike the food that you ingest, which your body is protected from to some extent by hydrochloric acid, digestive enzymes and gut flora; substances applied to your skin are directly absorbed into your bloodstream. So it’s vitally important not to put anything on your skin you wouldn’t want to eat! This is especially true after a hot shower when your pores are wide open.

THE FOOD MATTERS RECIPE BOOK - DIY BEAUTY GUIDE - 81

Method

Roughly chop then blend in your blender until smooth. Apply to clean neck and face (avoid eye area).

Wait 15-20 minutes before rinsing with warm water. Eat any leftovers!

Ingredients

1 Ripe Papaya washed and seeds removed and peeled

Very popular at spas and resorts, this tropical

fruit contains essential skin nutrients, vitamin

C and E, as well as high levels of enzymes that

gently exfoliate and smooth the complexion.

12

Papaya Enzyme Facial

Method

Fill your bath tub and add the Epsom salts. Before you get in, use a skin brush to stroke all parts of your body (with long strokes, from the extremities towards the heart). This will not only help to remove dead skin cells, but it stimulates the lymphatic system to move (and remove) toxins.

Relax and enjoy your bath for at least 15 minutes. Make sure you drink plenty of water before and after. If you don’t have a bath, fill a bucket with hot water and do an Epsom salts foot-bath instead!

Ingredients

450g Epsom Salts 1

2

Detox Bath

Note

Epsom salt is scientifically known as hydrated magnesium sulfate and is rich in

both magnesium andsulfate. Epsom salt

baths flush toxins and heavy metals from the cells, easing muscle pain and helps the body to

eliminate harmful substances. They are very relaxing and can even reduce the

symptoms of migraine headaches.

Note

DIY Beauty Guide

Sort of like “pimp my ride” but for your favorite comfort foods!

As nutritional consultants we often ask people who come to us with health complaints to keep a week long food diary with everything

that passes their lips. Most of their diaries contain predominately foods from the left side of the list. So we have come up with a

healthier alternative guide for each of these favorite foods. The idea is to gradually eat more from the right side and less from the left.


Healthify my Dish

Conventional milk

White bread

Cereal

Mayonnaise

Pasta

Unhealthy snacks(Chips, Dips, Biscuits)

Unhealthy desserts(Ice-cream, Cakes)

White sugar

Iodized table salt

Coffee and tea

Softdrinks

Milkshakes

Beer, spirits and sweet and mixer drinks

Non pasteurized fresh milk, almond milk, macadamia milk or brazil nut milk.

Buckwheat roll ups, buckwheat pancakes or crackers, nori rolls, millet roti, pumpernickel bread, sprouted bread and for those that don’t have a wheat (gluten) allergy then organic whole sourdough.

Buckwheat, quinoa or millet porridge, and for those without wheat (or gluten) sensitivity try bircher muesli or steel cut oats.

Hummus or mashed up avocado with cold-pressed olive oil, apple cider vinegar and mustard.

Spiralized raw vegetables or 100% rice/buckwheat noodles.

Activated nuts or flaxseed/buckwheat crackers with pesto, hummus, olive tapenade, guacamole, salsa verde or organic pâté or try kale chips with sea salt.

Avocado chocolate mousse, non-dairy coconut ice cream, quinoa and rice pudding or quick banana ice-cream.

Stevia, raw honey, coconut sugar or pure maple syrup.

Unrefined sea salt, seaweed flakes, miso, tamari or soy sauce.

Chamomile, jasmine, nettle, mint, green or roasted dandelion root tea or try our happy hot chocolate.

Freshly squeezed juices, fresh lime and sparkling water with ginger and mint or try our super simple soda.

Try the berry yogurt smoothie, warm herbal smoothie, superfood smoothie or freshly squeezed vegetable and fruit juices.

Alcohol is best avoided on a healing diet but if you don’t have a yeast sensitivity choose clean spirits such as organic wine, saki rice wine or honey mead. If you really love your beer, make sure it’s organic and where possible live fermented or bottle conditioned.

Less Healthy Healthier Alternative

Recommended Reading www.foodmatters.tv

www.thenutritioncoach.com.au

Doctor Yourself by Andrew Saul

Eating for Beauty by David Wolfe

The Gerson Therapy by Charlotte Gerson

Apple Cider Vinegar: Miracle Health System by Patricia Bragg

Slim For Life by Jason Vale a.k.a The Juice Master

Women’s Bodies, Women’s Wisdom by Dr Christiane Northrup

The Hormone Factor by Ralph Moorman

Deep Nutrition by Dr Catherine Shanahan

The Cholesterol Myths by Uffe Ravnskov

The Gabriel Method: The No-Diet Weightloss by Jon Gabriel

Health Wars by Phillip Day

Your Body’s Many Cries for Water by Dr F Batmanghelidj

The Optimum Nutrition Bible by Patrick Holford

Healthy Mouth, Healthy Body by Victor Zeines

Food is Better Medicine Than Drugs by Patrick Holford and Jerome Burne

Healthy Healing: A Step-by-Step Guide to Healing Over 400 Ailments Through Diet by Dr Linda Page

The Body Ecology Diet: Recovering Your Health and Rebuilding Your Immunity by Donna Gates


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