Nutrition and Healing

Recipes

The way forward to health, vitality and a happy life

Here are a selection of healthy eating recipes and cooking tips (click on the links below)

Linseed Tea
Linseed Milk
Beetroot Salad
Congee
Millet/Quinoa/Buckwheat/Rice Porridge
Buckwheat Pancakes
Smoothies
Summer No Grain Museli
Cooking grains
Snacks
Salt alternative
Scrummy Large Gluten-free Chocolate Cake
Fruit and Nut Slice
Gluten/Sugar Free Fruitcake

Linseed tea recipe

2 tbsp linseeds in 1 litre of filtered water. Bring to boil then leave overnight.

In morning simmer for 1 hour (very low heat to avoid overflowing and making a big gloopy mess).

Sieve straight away and save excess for later.

When cold it will set. If you need to use only some of it later use a knife to cut through it to avoid it all coming out as one. The tea can be diluted and warmed though again.

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Linseed milk recipe

2 tsp linseeds soaked 4hours or overnight – grind with pestal&mortar or in coffee mill. Drink within 15 minutes to avoid oxidation of the oil.

Grated organic raw beetroot, carrot, apple
Shredded red cabbage
Finely chopped red onion
Grated fresh ginger
Handful of raisins
Juice of ½ lemon
Dressing: 2tblsp Olive oil, 1 tbsp flax oil, ½ tblsp apple cider vinegar, crushed garlic, ½ tsp mustard, 1 tsp maple syrup

Mix all together and enjoy!

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Congee recipe

1part short grain brown rice to 5 parts filtered water.

Simmer for at least 3 hours stirring occasionally and adding water if necessary.

This can be made sweet or savoury.

In the last hour add spices – cinnamon and dried fruits or garlic / ginger and vegetables for a savoury stew.

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Flask Millet / quinoa or buckwheat porridge (warms the stomach/spleen)

Fill1/3 flask with millet, quinoa or buckwheat. Fill with boiling water, shake, leave overnight. In the morning it is fluffy and soft. Add what ever you like when eating: e.g. cinnamon, soaked dried fruits, tahini, almond milk, nut/seed yoghurt, and your flax oil and lecithin.

Porridge made from:

Rice flakes -soak in water overnight with dried apricots.

Or use gluten free museli (buckwheat, rice and quinoa flakes, dried fruits, nuts, seeds) - soak in water overnight.

Add extra water and heat through for 5 minute on a low heat.

For children I find they are happier if the porridge is blended after cooking.

With both recipes after cooking add tahini (this makes it creamy), almond milk, nut/seed yoghurt and your flax oil and lecithin.

Short grain brown rice porridge:

Soak rice overnight, rinse in the morning. Add 2x rice milk/ water, dried fruits, cook for 10-15 minutes. Once cooked add nuts & seeds, and your flax oil and lecithin.

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Buckwheat pancakes

batter mix: 1 egg, 4oz buckwheat/quinoa flour, ½ pint water.

Cook on a medium heat for 3-4 minutes each side but avoid burning.

These are great for breakfast with yoghurt and fruit or dinner with stir fry vegetable fillings. They also make a great bread substitute for lunch with houmous, avocado and salad fillings.

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Smoothies

Blend with soaked nuts & seeds, natural yoghurt, fruit, almond milk, flax oil and lecithin.

Experiment with different fruit combinations.

Smoothies are great for spring / summer breakfasts.

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Summer no grain museli

Grated apple, banana, soaked pumpkin and sunflower seeds, strawberries, passion fruit, blueberries and yoghurt with your flax oil and lecithin.

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Cooking Grains

Always soak over night to reduce phytic acid which binds to minerals. Rinse in the morning. Add 2x water to grain quantity and cook for required time for that grain.

Short grain brown rice cooking time is 35-40 minutes.

If you wish to par cook and keep in the fridge for future meals then cook soaked rice in ½ thumb over itself in water for 8-10 minutes until water has gone – it will be chewy. It will keep in the fridge for 4 days. Use and carry on cooking for risottos etc.

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Snacks

The best snack is a container of mixed (soaked) nuts and seeds. Soaked dried fruits are a good option when weaning off sugar. Molasses tea is full of nutrients and can be a pick-me up mid afternoon.

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Recipe for an alternative to salt

1 tablespoon dried celery seeds
1 tablespoon dried thyme
1 tablespoon dried oregano
1 tablespoon dried kelp
1 tablespoon dried lightly toasted sesame seeds

Combine all ingredients and grind in a blender or mill until powder.
Store in an airtight jar and use within 12 months.

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Scrummy Large Gluten-Free Chocolate Cake

2oz unsalted organic butter
2oz virgin coconut oil
3 tblsp organic natural yoghurt
6-8oz dates (stewed in 7ml water and pureed)
2 tblsp rice syrup (optional)
3 large organic eggs
2oz ground almonds
2oz soya flour
4oz rice flour
1-2oz Green and Blacks cocoa powder
2 tsp baking powder *
½ tsp Xantham gum
Handfull of wolfberries (optional)
Grated beetroot (cooked – optional)

Heat oven to 180°C
Stew and puree dates.
In food processor blend butter and coconut oil until soft.
Add rice syrup
Add eggs on high speed.
Add yoghurt and dates
Sieve all other ingredients and add to mixture.
Add optional ingredients – beetroot and or wolfberries.
Process for very short time until mixed together.
Put into 2 greased cake tins.
Bake in oven for 25mins. Check it bounces when you lay your finger on top of the cake. Then it is ready to come out.
Turn out onto cooling rack.
Once cool, sandwich together with meridian raspberry jam or similar.
If special occasion, top with Green and Blacks chocolate.

Eat and savour the moment!

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Fruit and nut slice

2 cups dried apricots &/or dates (soaked)

2-3 cups nuts (soaked) –almonds, brazils, walnuts, hazelnuts, cashew in whatever combination you like

2 cups seeds (soaked) – pumpkin (for Zinc) and sunflower

1 cup desiccated coconut

fresh chopped root ginger

zest 2 limes or orange (optional depending on what taste you want)

Juice of 1-2 limes/ lemons

2 cups carob (optional if you want a chocolate snack for special occasions – can roll this version into balls like truffles)

Put all in food processor, spread into flat tray and chill. Cut into slices and freeze. Take slices out for afternoon snack.

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Gluten free/sugar free fruit cake

2oz raisins, 4oz sultanas, 4oz chopped apricots, 4oz chopped dates in bowl with 4fl.0z pineapple juice (or whatever juice you have)

Add 2 eggs (beaten), 1 banana (mashed) and 3 tbsp natural yoghurt

Optional: Add 1 apple (chopped) and 1 grated carrot

Sift 4oz gluten free flour, 2 tsp gluten free baking powder, 2 tsp ground allspice/ ground ginger. Add 4oz ground almonds.

Beat all ingredients together.

Put in lined/ greased 2lb loaf tin – spread evenly.

Bake for 50-60 mins at 180C/350F/Gas 4.

Test whether cooked by piercing the centre with a skewer which should come out clean.

Gluten free baking powder: Mix equal quantities of arrowroot, cream of tartar, bicarbonate of soda (or potassium).

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2 great cookery books for recipe ideas:

‘Cooking Without’ by Barbara Cousins

‘Vegetarian Cooking Without’ by Barbara Cousins

– they also have extensive introductions explaining a range of health issues such as the detoxification process, low blood sugar, PMS, headaches, IBS and intolerances, why go gluten, sugar, saturated fat