Weekend eating

Its been a brilliant weekend of sun filled walking, beach swimming and family time.  And some yummy vegetarian style food!

Blueberry Maca smoothie

Great for balancing hormones!

image

1/2 cup blueberries
1 cup kefir (or water or milk of your choice)
1 kiwifruit
1 T maca powder

Blend!

Quick green thai curry veges

image

1/2 cup water
2 T Tahini
1/2 tsp cumin
1/2 tsp turmeric
1/2 tsp ground coriander
1 tsp green curry paste
1 tsp finely grated ginger root
1 courgette (chopped)
1/4 red pepper sliced
1/2 carrot finely sliced
2 mushrooms (thick chunks)
Handful of spinach
Splash of tamari
Salt & pepper
Squeeze of lemon juice

Saute veges in coconut oil with spices.  Add water and green curry paste and tahini.  Season with salt & pepper. 

Add coconut cream if you’d like a creamy style sauce.

Zucchini vege omelette

Mum made this delicious vege filled omelette!

image

Beat 5 eggs.  Add whatever veges you have.  Grated zucchini, capsicum, red onion, fresh herbs, mushroom and cheese.  Cook in a pan until the top is set.

Raw Creamy coriander soup with salad topper

image

1 med zucchini, chopped (about 2 cups)
1 bunch coriander, stems removed (about 2 cups)
1 capsicum
1/2 apple chopped
1 T tamari
1 tsp high mineral sea salt
1/2 tsp cumin powder
1 tsp onion powder
1/8 tsp cayenne
1 med avocado, chopped (about 1 cup)

1. Blend all ingredients, except avocado, until smooth. Add avocado and blend again. Add hot water, as needed.

Top with diced capsicum, red onion, carrot, avocado and spinach.

Eat soup immediately or store in a glass jar in the fridge for up to 1 day.

Advertisements

Triple Citrus Dill Vinaigrette

 

Triple Citrus Dill Vinaigrette

Recipe credit to the Gerson Institute

Ingredients:
1/4 cup apple cider vinegar
1/2 cup orange juice
1/2 cup lemon juice
1/2 cup grapefruit juice
1 day-old baked potato
1/4 cup dill leaves
1/2 cup flax oil
Instructions: Put all ingredients in blender and puree. That’s it!
Store in a mason jar and enjoy on salad or cooked greens!

Yield: About 3 cups

Leaky gut fixer smoothie

 

Women in New Zealand have the highest rate of bowel cancer in the OECD.

Men in New Zealand have the third highest rate of bowel cancer in the OECD.

Overall NZ has the highest rate of bowel cancer in the developed world.

Based on the above stats, as a kiwi, it pays to get checked out if you have any changes or abnormality in your bowel habits.  This website is a good reference to check symptoms.

I’ve had issues of my own in the past linked to a diet lacking in enough fibre.  When I popped into see Eric Bakker, a prominent NZ naturopath based in Havelock North, he told me I have the sigmoid of someone much older.  Its not a recent issue, more like 20 years of abuse!!  I just didn’t realise what was ‘normal’.  And I’ve always had high stress jobs (& personality!).  I just didn’t pay any attention to my gut.  And once your gut is out of balance, a whole bunch of other issues ensue including leaky gut, crohns, Irritable Bowel syndrome, candida and…depression.

90% of seratonin is produced in the gut

At the risk of providing too much information, going no.2’s at least daily is very important.  However at its best, just like kids, our bowels should move within an hour after each meal!

The bristol stool chart is a simple way to check your gut health.

image

Soooo…now that I have my diet under control, its time to heal my gut.

The recipe for a natural approach to gut health for me are:

-Organic or sprayfree (easy to digest) wholefood
-Less stress (exercise, yoga, lifestyle)
-Cultured foods like yoghurt, sauerkraut, miso, kimchi
-Kefir, kombucha
-Bone broth
-Slippery elm powder
-Aloe vera juice
-Collagen hydrolysate
-Linseed, psyllium husks
-Good mix of soluable and insoluable fibre

The theory I use is Cleanse, Heal and Nourish.

Cleanse – 2 week lntestinal cleanse like Malcolm Harkers first, combined with a 5 day juice fast and liver flush to get rid of any bacteria and parasite build up.
Heal – very light, easy to digest diet of smoothies, blended soups, bone broths, supplements.
Nourish – focus on diet..portion sizes..eating the right stuff…Food as medicine!

I’ve put some key components in this smoothie.  A mixture of blended soluable and insoluable fibre and some supplements to kickstart your gut health.

Leaky gut smoothie

Ingredients

1/4 cup blueberries (add more if you love ’em)
Handful spinach
6 tsp aloe vera juice
2 tsp slippery elm powder
2 rounded T collagen hydrolysate
1 sml lemon
1 kiwifruit
1 cup kefir or water
1cm ginger root
1 T linseed (soaked in water)
*1 T honey or maple syrup or date puree

Blend all and drink immediately.

*optional

Super green pie (with chickpea crust)

Thanks to Ma for the recipe for this superfood pie, and pics – love your work!

This is a nutritious and yum take on the traditional quiche – but all whole food, dairy, gluten and sugar free – and full of veggies, good protein from the chickpeas, fat from the eggs, carbs from the veggies and rice flour.  The crust on this pie is so versatile – you could vary the filling – make it your own!

Chickpea crust

1.5 cups of cooked chickpeas or one can well rinsed
quarter cup brown rice flour
2T tapioca flour
3/4 t baking powder
2T Olive oil
good pinch of salt

Whizz chickpeas then add rice flour, tapioca flour, baking power mix well then add salt and oil. Gently press into a lightly oiled baking dish. Cook on 160C for approx 8mins no longer than 10minutes (you just need the base to set in order to hold the filling if you over cook it, it will harden and then crack (filling leaks out!)

Filling
2 cloves of garlic
1 onion
3 T olive oil
5 eggs
1/2 cup almond milk (or milk of your choice)
Good handful of spinach
1 courgette
1 carrot
handful of fresh herbs (eg parsley, coriander or basil)…or combination of these
salt and pepper
1 tsp tumeric
1/2 tsp cumin
3 tomatoes or 1cup of cherry tomatoes

Whizz garlic and onion (or finely chop), add olive oil, saute.
Whizz eggs, milk, add finely grated courgette, carrot and herbs ( I blitz in thermomix). Mix in garlic and onion, spices and season with salt and pepper. Pour into crust, top with sliced tomatoes.
Cook 180 C for approximately 45 mins.

Enjoy with fresh salad and a selection of raw vege sticks with homemade hummus

IMG-20160127-WA0001

5 day Juice fast and liver flush

11052879_715615938559488_5894795005282525419_n

I’ve done this fast and liver/gallbladder flush a few times now.  It’s really important to follow the procedure properly in order to get good results.

I’m on Day 2 of my 4th fast and flush and I am LOVING it.  Day 1 was difficult, but today I feel amazing!  This has a lot to do with doing a coffee enema this morning, which never fails to stimulate my system when its not doing its job.  While a fast and flush can be done without colonics or enemas, if the body is carrying a high toxic load, I would highly recommend them.  Detoxing but not evacuating is kind of like washing the dishes but putting them back in a dirty cupboard.  Once you’ve dislodged toxins, if they’re not sent out of the body, they are reabsorbed by the bloodstream and liver – which undoes all of the hard work!  If you have a large toxic load and you’re feeling particularly bad, quite often you’ll enter a healing crisis i.e. you’re detoxing too fast for the body to cope.  Slowing down the detox by eating some fibre or by using enema’s or colonics will really help.

Enough said.  Here’s my protocol for my 5 day low glycemic juice fast and liver flush.

Please do your own research as I hold no responsibility for anyone who chooses to undertake this protocol.

What you will need:

Food grade malic acid (up to 4 tsps) or apple cider vinegar or freshly squeezed green apples

*Digestive enzymes

*OxyC or any other herbal laxatives (combination of Vitamin C and magnesium)

Dark green leafy vegetables, fresh herbs, any non starchy veges

Lemons

Grapefruit

herbal tea

high speed blender and nut mylk bag OR cold press juicer

Liver Flush

Castor oil and something to use as a pack like a cotton teatowel

Gladwrap

Epsom salts

Olive oil

Straw

*Coffee Enema

*Organic coffee – powdered

*Enema bag

*coconut oil

*optional

DAY 1 – 3

  • AM Coffee or water enema – optional
  • Malic acid – 1/2 – 1 tsp in a glass of water.  Rinse mouth with baking soda or brush teeth to neutralise the acid to ensure teeth enamel is not affected.
    • OR If using ACV, take 3-4 T in a glass of water up to 3 times daily.
    • OR If using freshly squeezed apple juice, drink 1 litre a day, throughout the day.
  • Green juice.  I usually have 2 big juices of around 750ml-1 litre a day
  • Herbal teas and water – as much as you like
  • *Oxy C / Herbal laxative – up to 10 per day, throughout the day
  • *Digestive enzymes – up to 10 per day, throughout the day

 

Day 4

  • Take all supplements and juice before 1pm
  • Drink only water until 6pm
  • 6pm Drink 1st lot of epsom salts and water
  • 8pm Drink 2nd lot of epsom salts and water
  • 9.45pm Prepare 3rd and 4th epsom salts for morning and prepare coffee enema for the morning if you are doing one.
  • 10pm Blend olive oil and grapefruit drink until emulsified and drink through a straw.
  • Apply castor pack straight away and go straight to bed and lie on right side.  Try not to move around too much or 20 minutes.

Day 5

  • 6am Drink 3rd lot of epsom salts
  • 8am Drink 4th lot of epsom salts
  • 9am Plain water enema followed by a coffee enema
  • If you feel hungry, start with juices like papaya or blended soups and reintroduce slowly.

 

To help with detoxification

  • Hot baths with epsom salts, baking soda, essential oils
  • Aerobic exercise
  • Dry skin brushing – 5 mins a day
  • Oil pulling – use coconut or olive oil and swish around mouth and through teeth for 20 minutes a day
  • Enema’s or colonic hydration
  • Tongue scraping – use a teaspoon to scrape the gunk from off the tongue

 

How often should a liver cleanse be done?

Every month until two cleanses in a row are clear of stones, then once every 6 months as maintenance.  I like to do mine in the two weeks between the full moon and new moon.  Every 3 liver flushes, a kidney cleanse should be done.

 

RECIPES

Coffee enema

Mix 4 T of organic powdered coffee into about a litre of water.  Boil for 3 minutes, then simmer for 20 minutes.  Cool until its at body temperature.  Pour into enema bag.

You can find out how to do a coffee enema here.

Epsom salt recipe

(you will need 4 lots of this mixture)

1 T epsom salts

3/4 cup water

 

Olive oil recipe

3/4 cup extra virgin olive oil

1 cup freshly squeezed grapefruit juice (or 50/50 lemon and orange juice)

Blend together until emulsified.  Drink through a straw.

 

Castor oil pack instructions

Pour about 1/2 cup of castor oil onto a cotton pack.  Apply to the area where your liver sits, underneath your right rib.  Glad wrap yourself up to keep it in place.

 

Green juice recipe

Spinach leaves

10 cms cucumber

1 sml lemon (skin on or off according to your preference)

sml handful fresh herbs

2 cms ginger root

2 cloves garlic

a wedge of onion

I usually blend and then squeeze through a nut mylk bag.  If you have a cold press juicer, this is great too!  Add any non starchy vege to the juice.  I don’t use fruit as I like to keep my juice low glycemic, however if you wish to slow down detoxification, you can have fruit juice or whole fruit.  I don’t like to use kale raw as its not particularly digestible.

You can add turmeric, himalayan salt, cayenne, soaked flaxseeds, wasabi, horseradish powder, cinnamon, diatomaceous earth, bentonite or zeolite or any other condiments you wish.

 

 

 

 

Edmonds peanut brownies

20160126_110552

My Dad loves peanut brownies.  So its been my mission to make a ‘healthier’ version of them.  An easy way to do this is to just cut down the sugar.  Eventually I’ll swap in brown rice flour for the wheat flour and perhaps some nut butter to replace the butter.  However I’m a huge advocate for grass fed butter so I don’t have such an issue with it.  Here’s the slightly tweaked recipe for scrumptious Edmonds cookbook peanut brownies.  If you’d like to replace out ALL the ingredients to make a vegan style cookie, then you can use the following replacements:

butter = any nut or seed butter (I prefer almond butter)

sugar = coconut sugar

egg = flax seed or chia egg by mixing 1 T flax or chia meal with 1 T water

flour = brown rice flour

cocoa = cacao powder

 

Adapted from the Edmonds cookbook

Ingredients

125 gm butter, softened

1/2 cup coconut sugar

1 egg

1.5 cups organic self raising flour

1 tsp (aluminium free) baking powder

pinch himalayan or sea salt

2 heaped T cocoa

1 cup peanuts

Method: Cream butter and sugar until light and fluffy.  Add egg and beat well.  Sift flour, baking powder, salt and cocoa together.  Mix into creamed mixture.  Add peanuts and mix well.  Roll into balls.    Place on trays greased with coconut oil or lined with baking paper or teflon sheets.  Flatten with fingers.  Bake at 180C for 15 minutes or until cooked (firm to touch).  Leave to cool before storing.

 

The Whole food kitchen

image

I’m on a wee foodie adventure around the Hawkes Bay, soaking up all the organic goodness I can.  Someone told me the whole of this area is GE free?  If that’s true I would be truly amazed.

My favourite place so far is Cornucopia in Hastings where I feasted on buckwheat and corn pancakes – the picture looks as good as they tasted!  Their store was A-mazing, with a wide selection of produce, household goods and yummy treats – health porn!  I was in there browsing for 40 minutes and came out with tea and cookies and some Kiwi herb stuff.

Some other favourites are the Chantal Whole food store in Napier, Hapi the vegan cafe (their paleo bread is devine – it should be @ $30 a loaf!) and the latest is Tonic in Napier.  They do fabulous juices, smoothies and food.  I called in to have a Hydrenator a mix of cacao, coconut water and superfoods and a delicious salmon and avo wrap…I might have also sneaked out with a huge piece of brownie…(egg, gluten, dairy, refined sugar free = guilt free??)

image

I pulled my vitamix out to make a smoothie this morning and a German woman stopped to chat when she saw it.  She’s a naturopath.  Generally only healthfood geeks (raw foodies mainly) know what a vitamix is..so we whiled away an hour comparing stories of travelling with our chilly bins, appliances and coconut oil.  I’m a little excessive…my boot is a bit of a travelling pantry…but its much more convenient (and less costly) to do that than keep restocking along the way.  Alas I can’t afford to eat at organic cafes everyday.

Heres a snippet list of the ingredients for any good wholefood pantry.  I don’t carry them all around, but the travel staples I’ve marked with any asterisk, just in case you’d like to fill your boot too 🙂

Oils
All virgin cold pressed and if possible, raw
*Coconut oil
Olive oil
*Hemp seed oil

Nuts and seeds
Activated is far better for digestion.  This requires soaking to remove phytates then dehydrating for storage.  Once you’ve tried the crunch of activated nuts and seeds you won’t go back.
*Almonds
Cashews
*Brazil
Nut butters
Nut & seed mylks
Sunflower seeds
*Pumpkin seeds
Hemp seeds
*Linseed (flax)
*Chia seeds
*Quinoa
*Tahini
Coconut milk and cream and water

Sea veges
Nori
Wakame
Kombu
Agar agar
*Karengo
Kelp

Legumes
Lentils
Black beans
Chickpeas

Grains
Buckwheat
Millet
Amaranth
Spelt
*Rolled oats

Herbs and Spices and seasonings
*Cinnamon
Nutmeg
Garam masala
Turmeric
Cumin
Cardamon
Coriander
Cloves
Chilli powder
Fenugreek
Smoked Paprika
Ginger powder
Onion powder
Garlic powder
Cayenne pepper
*Himalayan or sea salt
*Freshly ground black pepper
*Tamari (wheat free soy)
Coconut aminos (soy free seasoning)
Braggs all purpose seasoning (wheatfree)
*Raw, unpasteurised, unfiltered apple cider vinegar
Nutritional yeast

Fermented or cultured food
Miso
Sauerkraut
Kimchi
*Kefir
Kombucha
*Coconut yoghurt

Sweeteners
Maple syrup
*Dates
*Eurythritol (or xylitol)
Stevia
Raw unpasteurised honey
Coconut palm sugar
Coconut palm nectar
Brown rice syrup
Blackstrap molasses

Baking
Dessicated coconut
Coconut flour
Almond flour
Besan (chickpea) flour
Arrowroot
Tapioca flour
Brown rice flour
Non aluminium, gluten free baking powder

Superfoods/Adaptogens
Cacao powder and nibs
*Spirulina
Chlorella
*Maca
Wheatgrass
Cordyceps – Reishi and Chaga mushroom tea

Other
*Sundried tomatoes
Sun dried olives

Tasty Bean & lentil curry

Tasty Bean & lentil curry

Credit to Chef Mike Davies

1382342_862246687229745_5064106595112963447_n

100gm beans soaked overnight (use any beans)

100gm brown lentils

1 litre water or verge stock

1 T curry powder

1 T turmeric

1 T ground coriander

1 tsp cumin

1 tsp chilli or cayenne pepper

1 lemon

2 T tomato paste

salt to taste

onions and garlic

 

Add all ingredients together in a pot (apart from lemon and salt).  Bring to boil and then cook on medium to low heat for around 1.5 hours.  Add more water little by little if it starts to dry up.  The lentils should start to form a sauce after around an hour of cooking.

Add salt and lemon juice to taste and serve with fresh coriander.

Serve with baked potato, kumara or roast cauliflower or as in this picture with sweet corn, salad, hummus and guacamole!

Raw Key Lime Pie

1540291_682656185188797_8288438143526938578_o

Raw Key Lime Pie
Crust:
1 cup shredded coconut
1/2 cup almonds (soaked & dehydrated)
1/2 cup macadamia nuts
1/4 cup pitted dates
1 T coconut oil
pinch Himalayan salt
pinch cayenne pepper
1. Puree the shredded coconut until it becomes like flour.
2. Put in remainder of ingredients and puree until nuts are fine and crust binds together.
3. Shape into a 9″ torte pan

Filling:
2 cups young coconut meat (about 4 coconuts)
1/2 cup coconut palm nectar OR xylitol (or to taste)
1 cup coconut oil
1 green zucchini, chopped
the peel only from 1 more zucchini
Zest of 1 lime
2 T lime juice (approx 1 lime)
1. Blend coconut, sweetener and coconut oil together until smooth and creamy.
2. Remove 1/2 cup of the white coconut mixture. Add the zucchini, lime and lime zest, and blend again until smooth.
3. Reserve 1/8 cup of the green filling into the pie crust and let set for up to 1 hour in the refrigerator
4. Keep the white coconut mixture at room temperature, and after the green layer sets in the refrigerator, spread the white layer on top of the green layer.
5. Decorate with lime zest.
6. Refrigerate for 2 or more hours before serving.

Aussie zucchini Omelette

10900124_689022494552166_6258497869241630941_o

Aussie Omelette
3 eggs
1 grated zucchini
Handful of grated carrot
4 cherry tomatoes
1 clove of garlic (actually I had 2 for immunity building)
Himalayan salt & pepper to taste
Splash of Macadamia oil (or your choice of oil)
To serve:
Squeeze of lemon
Half an avocado
truffle oil (optional)

Whisk eggs, then add in all the other ingredients. Cook on a very low heat with your oil of choice.
This omelette is quite wet, with all of the liquid in the veges, which is how I prefer it, and its also great for digestion, particularly in the morning to have ‘wetter’ foods.
Serve with half an avocado with a bit of lemon squeezed over the top.
I found some truffle oil in the pantry…and a few drops of that was devine!!