Healthy food, Happy people

Healthy Food, Happy People

D O O F Y H T L A HE E L P O E P Y P P A H How healthy and delicious cooktsing with the right ingredien

can change your life!

Chantal Voets

Let food be the medicine!

With this book I want to make a plea for real cooking. My aim is for everyone to cook his or her own (fresh!) meal; • to raise the quality of what we eat; • to buy less food and to know where it comes from; • to say a final goodbye to diabetes, obesity, strokes, cardiovascular diseases, cancer, Alzheimer’s and other lifestyle diseases.

I want to make a plea for honest food. Food you find in nature, in its natural state: unrefined

and plant-based. Food your great-grandmother would recognise.

Finally, I want to make a plea for boundless inspiration. Because my real hope is that this book will inspire you. Be inspired in your life and in your kitchen, and expand your horizons.

Beware; reading this book will have consequences… you’ll be astonished how fresh food, plants, spices and herbs can change your life.

Because healthy and wholesome food will give you energy.

You will shine. You will become radiant.

And you will feel fully engaged with life again.

Be prepared: you will be overwhelmed by the “you’relooking-so-good” compliments!

For you, dear reader, I have gathered my best everyday recipes; easy and quick. I offer you heart-warming food, wholesome, comforting food, deliciously ethnically inspired, ecological and with a touch of fair trade.

Whether you’re vegan or veggie, a hardcore foodie or just a healthy eating fan, you will no doubt find lots to inspire you in this book. Healthy food = happy people!

Lots of ‘Amanprana’!

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FOOD AS MEDICINE I believe in the words of the two-time science Nobel Laureate is Linus Pauling: ‘Optimum nutrition tomorrow’s medicine.’

Nutrition is the essence of good health. Hippocrates, who lived between 460 and 370 BC, was already convinced of this. Hippocrates was the founder of western medicine and a philosopher, and emphasised the importance of hygiene for both patient and doctor... . He advised all his patients: ‘Let food be thy medicine.’ This is what guides my husband and I in all that we do with Amanprana.

What are the main causes of western ailments such as obesity, diabetes, cancer, allergies and depressions?

A lifestyle far removed from our own rhythm, full of chemical additives, pollution, refined foods. You name it. For example: at least 80% of all minerals, 90% of all vitamins and almost all fibre is removed in the refining process of wholemeal flower to white flower.

In this book you will find lots of inspiration for being healthy and happy. My recipes are inspired by the Ayurvedic kitchen, macrobiotics, raw food, vegan cooking and the right food combinations (de Hay).

‘if you want to make something happen, start with yourself.’

Dalai lama Tenzin Gyatso

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the gentle power of

Amanprana

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Amanprana: serene life-force.

Support and strengthen your life-force; serenely, without violating your mind and body, softly and without excess.

Aman is Sanskrit, the classical Indian literar y language.

It means ‘serene’.

Prana stands for ‘Life-force’.

I am yin and Aman, he is yang and Prana.

With our complementary strength we offer you a taste from our two worlds: Amanprana.

The elephant embodies a slumbering, non-aggressive, primeval power, wisdom, peace and collaborat ion.

Elephants are vege tarians and can live to a ripe old age.

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content Amanprana

RRRAW!

Healthy food, Happy people

Nori sushi with nuts spread Raw carrot soup Parmesan without cheese Cashew spread Superfast daikon-snacks Summery cold tomato soup African mango dip Thai cucumber salad Home-made kale chips Home-made nutmilk

Content Introduction

6-7 12 - 21

Water, The source of all life Re-energise with bubbles

37

Fruit your day

88 88 90 90 91 93 93 94 95 97

Pomegranate fun 42 Ginger Temperament 42 44 Super Exotic Super Mediterranean 44 44 Avocado spinach smoothie My Favourite 47 47 Mango Power Beauty Boost 47 47 Femme Fatale Brain Power 47 47 Energy Boost No-Jito 48 Minty Lemon 48 Kinky Kiwi 48 49 Green Beauty Muesli from wheat germ 50 51 Oatmeal power with Gula Java Safran

Anti-ageing avocado-papaya salad 103 Salad of watermelon, feta and mint 104 Salad of figs with feta 104 Omelette rolls with shiitake 106 Creole salad with fiery vinaigrette 107 Spicy Pecans 107 Funky Fattoush 108 Tabouleh from Lebanon 109 Muhammara 110 Tandoori spices 111 111 Blissful za’atar Skewers with tempeh and lemon on the BBQ 113 113 Sweet potato salad Gazpacho of avocado and lime 114 Seaweed and vegetable wrap 115

MIX & FIX

NUTRITIOUS FIBRE

Aromatic herb dip Creamy walnut pesto Italian croutons Vegan Caesar dressing Italian pesto Caesar salad Vinaigrette of walnut

TASTY LUNCH & PICNIC

62 63 68 68 69 69 70

Heavenly lassi with vanilla and coconut fibres Gluten-free pancakes Linguine with asparagus Coconut cookies with chocolate chips Pineapple and spirulina smoothie Banana, coconut and almonds smoothie Raspberry and kefir smoothie Water kefir

78 79 80 81 82 82

FINGER FOOD

feed your BRAIN, b-happy!

Budwig meets Amanprana Cauliflower Couscous Tomato Relish Summery quinoa salad Carotene and Omegas Smart carrot coleslaw

Corn on the cob with red palm oil ORAC herb dip Bruschetta with haloumi, tomato and sweet balsamic vinegar Toast with red palm oil

120 121 123 124 125 126 127 129

133 134 135 136

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Food as medecine

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Pumpkin slices with sage and garlic Thai bites with seitan mince, lemon grass and coriander Quesadilla with grilled courgette Super fast red pesto Hummus from peas Dipsauce of chickpeas

Fried onions in red palm oil Veggie Berber Tagine Spanakopita with a lot of spinach Ayurvedic pumpkin kedgeree Bouquetière of winter vegetables Marinated bell pepper Vegetable, egg and lentil stew Green salad with beans and mustard seed

137 138 139 140 140 141

HEART WARMING Spicy ginger tea Bombay chai latte Barista coffee blend - coconut oil Amanprana latte Velvety potato-leek soup Moorish courgette soup Winter lentil soup from Munich Creamy Thai coconut soup with shiitake Spicy sweet potato soup Miso soup

deliciously sweet

146 147 148 149 150 151 152 153 154 155

Iced tea of lemon balm Lepat Pisang (steamed banana parcels) Ayurvedic cake with dried fruits Apple-banana dessert Gula Java Matcha tiramisu Wholemeal crepes Chocolate cake from Lombok Bread pudding with mandarin jam Healthy bar Energy crunch with blueberries and buckwheat Earl grey cake Fibre rich organic waffles Matcha cheesecake A healthy snack

I ALWAYS DRINK TEA Magic Matcha ice tea South African Rooibos tea Super English tea Earl grey madeleine Thyme tea Lavender tea with lemon balm Milky Matcha Saffron rice milk Gula Java Cacao with ginger and orange

163 166 167 167 168 169 170 170 170

214 215 216 217 218 219 220 221 222 223 224 225 226 227

BEAUTY & NUTRITION Facts in the media 236 Bees, more than just honey 238 Biodiversity 240 Amanprana strives for a world without plastic 242 Fish, a healthy alternative for meat?

Not anymore...

243 Thanks, dear Amanprana fans 244 Bibliography 252 Colofon 254

long may fats live Potatoes from the oven The most delicious vegetable crisps Healthy chips

198 198 199 200 201 202 203 204

176 177 179

FRESH VEGETABLES FROM THE GARDEN Vichyssoise with lemon grass and coriander 191 Spicy mashed potatoes 193 193 Carrot purĂŠe Parmigiana 195 Pasta with parsnip 196 Green and white asparagus with lasagne, Camembert and sage butter 197 7

Content

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For me, ... real nutrition is

A giant feast of natural colours, flavours and smells; a conscious choice for quality and fresh produce (less, but better); (re)discover and respect authentic means of preparation; prepare modest amounts; be endlessly creative.

Member of “Slow Food� since 31/08/2009

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Hi FOODIE! I’m a fan of a rich taste. Everything tastes so much better when grown and harvested with care and love. Nothing can top a tomato, ripened in the full sun, or an organically grown avocado. Fresh ingredients are delicious and delightful to work with. If that is your approach to eating and you eat lots of fruit and vegetables, there is no need for counting calories. All you need to do is just enjoy.

Dear Reader, with this book I want to inspire you to enjoy! To enjoy life, the delicious aromas and everything else that the earth can offer us; with respect for yourself, for the planet and for the next generations.

Hello healthy and delicious food fan!

Hello veggie-lover!

I am so glad you found your way to this book. It is jam packed with simple, tasty and surprising recipes for healthy daily cooking. The recipes are almost all quick and easy, with no need for complicated equipment or special techniques (believe me, I’ve tested them all!). You will put something yummy and healthy on the table in no time at all.

Can it get any better?

Want to join me on a journey HeLLO, ENERGy! along ever-changing Everyone wants to look beautiful, but don’t ? vour fla of landscapes, full you wonder sometimes whether you’re also beautiful on the inside?

Are you ready for a kitchen full of fresh vegetables, fruit, herbs, spices, beans, seeds and oils? Enjoy the ride!

Not many people realise that all you take in over the years can cause a lot of damage. Eating rubbish for years – refined cereals (such as white bread), cheap, odourless, hydrogenated fats (biscuits, margarine and ready meals), food colouring, E-numbers, pesticides and heavy metals – takes its toll. At some point your body will say: ‘That’s enough!’ And then we are surprised when we’re diagnosed with some or other strange lifestyle illness. The majority of the western population struggles with obesity, while many people are malnourished!

The temperature is 33 ºC as I write this introduction.

I’m enjoying the sun in Mallorca with a view over a beautiful valley, with almond trees, olive groves and fig trees.

I relish every day. In the same way that I relish delicious and simple cooking. If your basic ingredients are right and you pick the best quality, then less is more. Less is certainly more!

All you need to do is nourish you body well and you’ll be surprised what it will give back to you. Just like using only the right fuel in your car.

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Food as medicine

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Good nutrition provides your body with: • antioxidants • complete proteins • good carbohydrates • vitamins • polyphenols • healthy fats

I am and remain a glutton at heart. I enjoy delicious food, good dinners, romance; all the trimmings!

Only now I enjoy delicious things that nourish my body, and don’t rob it of all its energy.

SO WHERE TO START? Maybe you’ve been a flexitarian for years, or even a total veggie. Or you would like to eat healthier, but you’re not sure how. Or maybe you’re just looking for delicious recipes to boost your healthy diet. To turn your eating habits around from one day to the next is not easy, but step-by-step you will manage.

I promise! I delight in offering you my eight golden tips. They work well for me and hopefully they will for you too!

And you will have: • an immune system that is working at full speed • energy by the bucketful • less weight to carry around • a happy feeling • radiant skin • shiny, healthy hair

YOUR BODY WILL TAKE CARE OF ITSELF. WILL YOU TOO?

Eight keys to healthier living 1. As much variation as possible! Vegetables and fruit - in all colours and shapes, from in or above the soil - herbs, spices, sea weeds, whole grain products, healthy fats ...

I have first-hand experience of what nutrition means for your body. Years ago, I decided to eat more consciously and exclusively organic, and remove refined sugar, dairy products, meat and fish from my menu. The result? Within a year my asthma and bowel problems had finally gone! You can be as sceptical as you like, the connection is clear. I believe strongly that your body can heal itself – but you have to provide it with what it needs.

2. Choose only unrefined and unprocessed products. In no time at all you will feel like another person and your body will be grateful!

3. Go and explore. My passion for travel allowed me to discover many different cultures, customs and ingredients. My recipes therefore have almost always something exotic. An exciting round trip through tastes, smells and countries is so refreshing and inspiring. Italian, Indian, Moroccan, Thai, Japanese; all delicious!

ONCE A GLUTTON ALWAYS A GLUTTON! I can already hear you thinking: but is there anything left to eat you can enjoy? Don’t panic, you can prepare lots of delicious things (and eat them!) without feeling bloated or tired after you’ve emptied your plate. The recipes in this book will help you do away with that terrible ‘I-need-to-loosen-a-button’ feeling.

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Introduction

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7. Go for healthy fats! Toxic elements are stored primarily in fat, such as animal fat, oily fish and dairy products. So if you use fat and eat cheese, yoghurt, meat or fish, it’s best to go for organic.

Particularly when you are convinced that food is your medicine. Choose complete proteins and healthy and unrefined fat. Vary between extra virgin olive oil, coconut oil, red palm oil, walnut oil, hemp oil, and perilla oil. Your body and your taste buds will be grateful!

4. Spices and herbs are indispensable in a vibrant kitchen. There is so much more than just salt and pepper. The smell of spices and herbs alone transports me to distant places. Who doesn’t taste a bit of Italy when they smell basil? I am always glad when I place a bunch of fresh herbs on the conveyor belt in the supermarket and the aroma fills the air. Happy faces all around, instantly!

5. Passionate juices and smoothies, long may they live! When you leaf through the book, you will realise immediately that fruit and vegetables play a large part in my daily life. They are, after all, full of antioxidants and energy! Just one glass of juice will give you your daily portion of fruit and vegetables. Drink lots of juices and you will take in much more fruit and vegetables than you could eat. I love starting my day with these heavenly drinks. (And I have to confess that my dear husband is brilliantly creative with all kinds of combinations – lucky me!).

8. Choose healthy and unrefined sugars, such as coconut blossom sugar, maple syrup (and, moderately, honey or agave). They contain lots of minerals and have a low glycemic index.

Talking about organic

If you go for organic, you’re not just choosing the best for yourself, you also help to improve the quality of life of the planet and preserve this for future generations.

But, I hear you say, organic is so expensive! But should you skimp on your health, your most precious possession on this planet? If you really want to cut back, cut back on unnecessary comforts and gadgets, not at the expense of your body ...

It’s the only one you’ve got!

6. Is organic better? If you eat lots of fruit and vegetables you’re best off by choosing the organic version. You just don’t want to know how many poisons you may otherwise digest.

Did you know that an apple is sprayed at least fifty times with pesticides, before it reaches your fruit bowl? With organic fruit and vegetables you are assured it’s fresh.

Chemicals and preservatives are, after all, forbidden in organic farming, let alone radioactive radiation to guarantee a longer shelf life (which really happens...).

I think it’s a real shame that we don’t get a discount on (national) health insurance for buying healthy foods, making sure we are ill less often. (Maybe something for the next government, Mr or Mrs Prime Minister or President?)

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Food as medicine

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Everything is connected

Here’s an example. Did you know that a brown loaf of bread from the supermarket is just a white loaf, coloured with malt? A natural wholemeal loaf isn’t that dark a colour! You’ll notice from the weight of the loaf whether you hold a loaf of bread with real wholemeal flour. Or not, of course.

Do you need any more reasons for going organic?

Well, here’s a good one: if you pollute the world with rubbish, then one day you will pollute yourself. Did you know that some pesticides contain a substance that paralyses the brains of insects? As a result the poor creatures can’t use their jaws any longer and die. That way they won’t eat your beautiful plants or produce, but ... is there a chance that the residues of these paralysing insecticides may also affect the brains of people? I’m sure of it! Just think of the growing number of people with ADHD, Alzheimer’s and dementia ...

You can’t survive on just soft, white sandwiches or just white bread. They’re fatteners, with just empty calories, robbing you of your energy.

YUMMY, SUGARS ...

Or should I write: ‘Yummy, poison ...’?

Do you know someone in your circle with diabetes?

In which case you know what I’m talking about.

All foods that are packaged ready to eat are jam packed with refined sugars. There is nothing like cooking your own meal or baking your own biscuits. At least you’ll know exactly what’s in it!

Don’t forget that all life and water on this beautiful planet is connected.

Those that invest even a little in healthy foods, will be surprised by the gain!

Only settle for unrefined and natural sugars: coconut sugar, maple syrup and, in moderation, honey.

I’ve lost my heart to Gula Java coconut blossom sugar, which has recently been named as the most sustainable sugar by the Food & Agriculture Organisation.

REFINED VERSUS UNREFINED Only unrefined cereals (wholemeal bread, brown rice), unrefined sugars and unrefined fats (extra virgin olive oil, extra virgin coconut oil) are healthy.

Refining destroys all important nutritional elements!

HOORAY, OCTOBER 1st = WORLD VEGGIE DAY! I’m so glad more and more people turn to eating ‘less’ meat and fish. Now that a day is dedicated to this across the globe, my day is made!

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Introduction

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water of Source

all life 35

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Life on

earth

emerged from the sea.

As an unborn child we are protected by the fluids in the womb and for the rest of our life we consist of at least 70% water. No wonder it is such an essential element in our lives. Water is the cheapest medicine!

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Food as medicine

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‘Everything is born from water and is also kept alive by water.’

J.W von Goethe - scientist, poet and philosopher

RE-ENERGISED WITH

BUBBlESTip!

Soft drinks are full of unhealthy refined sugars that undermine your vitality. But what about light drinks?

No good either, because the so-called light versions are full of chemical substitutes. Below is a refreshing drink that will pamper your body and your spirit. If you prefer it sweeter, use Gula Java coconut blossom sugar, honey, or maple syrup: natural sugars that don’t drain your body.

Serves 4 1 orange 1 lime 1 grapefruit 1 apple 1 bunch of mint 1 bottle of water, refrigerated

Peal the fruit and chop it into small pieces. If you use organic fruit you can leave the skin on.

Fill the glasses half full with pieces of fruit and mint.

Mix well and crush the mix lightly with a spoon or stirrer.

Top up with water.

Pineo water from the Pyrenees has a delicious, soft taste. It is untreated (neither thermally nor chemically) and, above all, comes directly from the spring, in a nature reserve high in the mountains: this means that it is not pumped and therefore very pure. Pineo water comes in many varieties. One is bottled when the moon is waxing and another bottled during a full moon.

Pineo is living water with little sodium (1.5mg/l), chlorine (1.4mg/l) and nitrates (1.6 mg/l).

It’s rich in bicarbonates, which aid good digestion. This water is bottled only in glass. Did you know that water absorbs the negative information of plastic?

Variations

Vary with seasonal fruits: strawberries, blueberries,...

Add a few drops of orange blossom water or rose water.

This bubbly drink is also delicious with long slivers of cucumber and mint. Add some Pineo water (sparkling or still).

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Water, source of all life

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to begin the day with

fresh fruit tiful presents is one of the most beau it is you can give your body. Frbeuca use a great supplier of energy l sugars/ it contains so many natura ’s nothing carbohydrates. Besides, thereels more that tastes, smells and fe out a delicious. Just thinking ab satin, or fragrant melon, a peach, softmoasuth water. juicy cherries, makes my

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FRUIT YOUR DAY! Fruit!? I can’t tolerate it ...

Only use ripe fruit. These are easier to digest because they contain more sugars. The simpler the combinations you make, the better they are to digest. A good digestion is essential for absorbing nutrients. Be kind to your stomach and your gut.

Since I stopped eating animal products my digestive system no longer gives me any trouble. (Another reason for going veggie!)

That’s possible. Fruit is often eaten in the wrong way, causing fermentation and a bloated feeling.

Actually, fruit is quick to digest, but ... you should not eat it in combination with something else. Wait (half) an hour and skip your piece of fruit as dessert after dinner! Also, when you have hardly ever eaten any fruit and abruptly start with this, your digestive system needs time to adjust. Give it time.

Respect the laws of digestion and you’ll soon reap the rewards!

Fruit helps to give you more energy and better immunity. It is full of energy from the sun, antioxidants, enzymes, micronutrients and bioflavonoids. It stimulates the excretion of waste products from the metabolism and cleans our body.

If you want to know more about fruit and vegetable combinations, I can recommend the books written

by Patrick Geryl.

Fruit cools, which is great in summer. In winter, however, this can be less pleasant. That’s when you should roast apples in the oven with a bit of cinnamon, or stew bananas with some grated coconut.

Or take a cup of ginger tea after you’ve eaten fruit. A sprinkling of cayenne pepper also warms instantly.

If it works for you, then go for it. I knew someone who used to sprinkle a bit of cayenne pepper in his socks to keep his toes warm in winter!

The secret to a slim shape and mountains of energy?

Smoothies and juices!

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This is your wake-up-call!

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POMEGRANATE-

fun

Cut the pomegranate into four parts and remove the seeds from the pith. Rub the seeds through a sieve and collect the juice in a bowl.

Peel the ripe mangoes, remove the stone and chop the flesh. Blend the fruit.

Add the juice of the pomegranates to the mango purée.

Mix the black currants (or the cherries) in and put the mixture for half an hour in the freezer.

Mix the coconut flour with the yoghurt.

Spoon a layer of the fruit mixture into a glass and spread the coconut yoghurt on top.

Finish with wheat germ or raspberries.

Serves 4 1 pomegranate 2 large ripe mangoes 200 g black currants (or cherries) 2 tablespoons of coconut fibre life bio-yoghurt with right-turning lactic acid 1 teaspoon raw wheat germ (or Alpin blond) 4 raspberries

Did you know?

That wheat germ provides lots of vitamin B? That pomegranates are a source of potassium and vitamin C and contain three to four times more polyphenols (infection reducing, blood pressure lowering and cancer resisting) than red wine, grape juice and green tea?

That too much pomegranate can give your dish an earthy taste?

ginger-

temperament Super simple and deliciously cooling: the best combination for a hot summer’s day.

Mix all ingredients together.

Ready!

For 4 glasses 25 g fresh ginger root, finely grated ¼ of a large watermelon, from the fridge

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Food as medicine

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This is your wake-up-call!

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EVERY DAY

SUPER Smooth You always follow the same method for a super smoothie: 1) Chop the fruit into small pieces.

2) Put them in blender.

3) Add the super foods.

4) Blend!

Every recipe is good for two glasses of pure energy,

SUPER EXOTIC

1 banana ½ pineapple 2 mangoes 1 teaspoon Gula Java Safran 1 pinch of vanilla 1 teaspoon ginseng 1 teaspoon guarana 1 teaspoon ginkgo

AVOCADOSPINACHSMOOTHIE

2 avocados 125 g baby spinach 200 ml almond milk 1 tablespoon hemp oil (Balance Delight for instance) 1 lemon 3 sprigs of fresh mint 1 tablespoon extra virgin coconut oil (optional) extra water to make the mixture thinner, if needed

SUPER MEDITERRANEAN  2 peaches 2 oranges 1 fresh fig 2 nectarines 1 teaspoon Gula Java Safran 1 pinch of vanilla 1 teaspoon ginseng 1 teaspoon guarana

Tip!

It is worth investing in a decent blender! Mine’s a Vitamix

GINSENG I already used ginseng during my exams (and that’s a very long time ago!). This is a root from China (from the Panax genus, which means as much as ‘cure for everything’ in Latin).

Ginseng has been used for centuries in China. You can buy it as a tincture or as a powder.

It increases your energy and performance!

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Food as medicine

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thies!

A SATISFIED FEELING THANKS TO HEALTHY FATS An avocado spinach smoothie is rich in healthy fats.

You get these from coconut and hemp oil, avocado and almond milk. That they make you feel satisfied for longer is good news.

Some people still think that these fats make you fat, but that’s a myth. Your body needs these fats to protect your organs, for a healthy skin and good brain function. By the way, did you know that coconut oil in a smoothie helps in absorbing fat dissolving vitamins? As well as chlorophyll? Give it a try! 

THE REAL HEROES

Although I really like superfoods, I must point out that it is important you get the foundations right, before you start juggling with extras.

A dose of a few goji berries, linseed or chlorella added to your everyday diet of pastries, microwave meals, refined sugars, white rice and white flour does not make for healthy eating.

Make a new healthy habit out of drinking your daily smoothie. Make sure you use very fresh organic vegetables, fruit, herbs and spices as much as possible, home-made meals as well as in the lunch box, from morning to night. That’s the only, real trick.

Because broccoli, black currants, ginger, garlic, onion, thyme, nuts, seeds and many other common ingredients have a lot of positive healing power to offer.

Tip!

Green smoothies help in detoxifying your body.

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This is your wake-up-call!

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your happiness lives between

your ears And do take that literall y! To

ensure your brain works at its best you must make sure that it receives enough oxygen and nutrients from your blood. And you get these, of course, from everything you eat and drink. There is a direct link between your mouth and your mind: those who eat and drink well, feel well!

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Food as medicine

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UNSATURATED FAT MAKES YOUR BRAIN HAPPY

A common misconception about Omegas There are two essential fatty acids that our bodies need but can’t make for itself: • 1. Alpha-linoleic acid (ALA) = stem fatty acid from the Omega 3 family • 2. Linoleic acid (LA) = stem fatty acid from the omega 6 family

Did you know that the dry matter of your brain consists for 60% of fat? Therefore, it’s happy if you take care to take in - the right kind of - fats. You don’t have to convince me of the superpowers of vegetable omega 3, 6, and 9 fats. Vegetable omegas are, after all, closest to nature: you get them from oil from seeds and kernels, and done ... It can’t be more natural!

When our body has enough ALA and LA, it can produce other omegas such as omega 3 and 6. Fish oil contains EPA and DHA, isolated omega 3 and 6, but does not contain any ALA and LA. Fish oil capsules are therefore isolates and never organic.

ALA and LA are more holistic in vegetable form and easier to absorb. That’s why at Amanprana we go all the way, using vegetable Okinawa omega oil, a healthy complementary food, which your body can reproduce according to its own need. After all, fish do the same with plankton.

A mix of linseed, hemp seed, pumpkin seed, sunflower seeds and nuts is an ideal snack, packed with omega 3, 6 and 9.

HEALTHY FISH OR FISH OIL? For over a hundred years the oceans have been used as a gigantic dustbin: that can’t go on. Fortunately, more and more people begin to realise that. The consequences for everything that lives in that polluted water are indeed incalculable. Fish and fish oil have become virtually inedible. The fattier the fish, the more toxins it contains.

There is more poison and micro plastics in fish than in meat. On the one hand European law requires that the maximum permitted levels of dioxins, PCBs, methyl mercury and other hazardous substances are indicated, but there is no mention about any combination of these permitted substances. Yet it is precisely these combinations that, in many cases, are the cause of various types of cancer and other lifestyle diseases. On the other hand, there is the financial lobbying of government by the fisheries: the value levels for toxicity are set so high that fish will never exceed the agreed standards. If not, fish would not be edible.

And what about the omega 3 fatty acids in fish and fish oil? For just one litre of fish oil 120 kilos of fish is processed. Expensive fish oil is also far too much refined (or purified). In this chemical process the toxic substances are removed, but also all natural protective substances. It is perhaps the most processed oil in the world.

Vegetable omegas are better ...

• ... for fish; • ... to counteract the acidification of the oceans; • ... for the health of human beings.

What are you waiting for?

Okinawa Omega At Amanprana we tried various combinations of oils, chock-a-block with omega 3 fatty acids, but without all the drawbacks of fish oil: resulting in the Okinawa Omega. These oils are cold pressed and not chemically treated and contain the necessary vitamin E and carotenes to protect the omegas against oxidation in the bottle and in your body.

It is not so much the ratio of omega-3 and omega 6 which is important, but the quality of these two superfoods!

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B-happy!

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BUDWIG*

meeTs Amanprana Mix all ingredients together.

Enjoy a super healthy breakfast or snack!

*Budwig who?

Dr. Johanna Budwig (°1908) was a German chemist and pharmacologist with a PhD in physics. This formidable lady was nominated for the Nobel Prize no less than seven times.

In particular, her Budwig diet, a combination of proteins, fatty acids and raw vegetables, is world renowned. And what was the oil Johanna Budwig most recommended? Linseed oil, packed with omega 3 and omega 6 fatty acids!

After all, Budwig discovered that fatty acids become water soluble in combination with proteins (sulphurcontaining amino acids). She also discovered that healthy people have higher levels of omega 3 fatty acids in their blood than unhealthy people.

From these conclusions her ‘oil-protein raw food diet’ emerged. She also came up with the following recipe for an oil-protein mixture. The recommended dosage is one tablespoon of flax seed oil (linseed oil) on 4 tablespoons of cottage cheese.

Then I discovered that cottage cheese in combination with Okinawa Omega 3/6/9 (with its natural vitamin E and carotenes) works even better than just linseed oil. Enjoy!

Serves 1 1 teaspoon of Okinawa Omega 3/6/9 Balance Delight Wheat germ (raw or Alpin blond) - optional 125 g quark or cottage cheese 1 tablespoon Gula Java coconut blossom sugar a pinch of vanilla powder a pinch of cinnamon powder

Why would you want to eat something other than food that is as close as possible to nature? Everything is connected, also in what you eat!

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UNFORGETTABLE

CAULIFLOWER-

COUSCOUS Cut the cauliflower into small florets and mix them to make a coarse-grained couscous.

Mix the couscous with the other ingredients in a nice bowl and serve.

Scrumptious with fresh avocado wedges on top.

Also very tasty with a salad or a piece of toast.

My husband’s favourite lunch!

Serves 4 1 large cauliflower (and possibly other vegetables like leeks, carrots or avocado juliennes) 2 tablespoons Okinawa Omega 3/6/9 Happy Perilla Special 1 tablespoon freshly ground ORAC Botanico-mix, mild or spicy 1 bunch of coriander, coarsely chopped 1 bunch of flat-leaf parsley, coarsely chopped 1 bunch mint, coarsely chopped some black olives optional: 1 avocado

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NORI SUSHI

WITH NUT SPREAD Mix all the ingredients of the nut spread into a thick sauce.

Cut the cucumber, carrot and avocado into strips.

Cover one third of each nori sheet with a layer of nut spread.

Top with sliced ​​cucumber, carrot and avocado, a tuft of alfalfa and a few leaves of rocket.

Roll the nori.

Close the roll with a little water and cut it into five equal pieces.

Serve with some soy sauce.

raw

carrotsoup Mix the carrot juice, avocado, oil, miso and a pinch of cayenne pepper in the blender to make a smooth soup.

Finish with a little lime juice and some sesame seeds.

For 2 people 0.5 litres of fresh carrot juice 1 avocado 1 tablespoon of extra virgin coconut oil 1 tablespoon extra virgin mix of coconut, olive and red palm oil 1 tablespoon white miso (for instance TerraSana) cayenne pepper 1 lime 1 tablespoon sesame seeds

Serves 2 for the sushi 1 cucumber 1 carrot 1 avocado 2 raw, fish free, organic sheets of nori 1 pack of alfalfa rocket soy sauce, as a side dip For the nut spread 1 cup almond flour ½ a cup of brazil nuts 1 tablespoon white miso ¼ a cup sundried tomatoes 1 tablespoon extra virgin olive oil (for instance Hermanos Catalán) ORAC Botanico-mix mild

Did you know?

Miso is a Japanese condiment made from fermented soybeans and/or wheat, rice, barley ... mixed with salt. Because it has been fermented, it is a probiotic.

The Japanese call miso the fifth taste, or umami. The reason for this is that miso is neither sweet, sour, salty, nor bitter, but has its own new flavour. Miso soup is one of my favourite soups! (p. 155)

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Rrraw!

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drink plenty of water, take plenty of exercise and eat enough fibre: behold the keys to a happy belly! If you get too much or too little of these, ng hi yt er ev t in po me so at then ’s at th d An . d ge og cl me co be will not very nice ... So get going with the crisp cereals, es ch wi nd sa d ea br l ea em ol wh the and that juicy fruit.

Go with the flow!

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My handy tip for sneaking more fibre into your food?

Add an extra dose of coconut flour (gluten free) or wheat germ to your drinks, muesli, soup, sauces, pasta, yoghurt ... This will give you more fibre in one go, but few calories and an extra serving of protein.

If you eat too little fibre, you will get constipated after a while. Not to mention varicose veins, haemorrhoids, protrusions of the bladder and the bowel.

Not very nice, yet many people suffer from these even though hardly anyone ever mentions it. Did you know that products for constipation are bestsellers in health food stores.

Tip!

red light...

The Alpin blond wheat germ: a low carb wheat germ you can also just eat as muesli. Really delicious!

You don’t get fibre from meat, fish, dairy products, fats and eggs. Refined products such as white rice, white bread and white pasta also contain no or hardly any fibre. If these products form a large part of your daily diet, then constipation is waiting for you around the corner.

Green light!

What should you do? Very simple: eat lots of fruit and vegetables, whole grains and legumes, drink lots of water and take regular exercise. That is the secret to a natural and smooth intestinal transit.

Control your own health, before your health controls you!

And that’s not the only benefit of food packed with fibre, you will also have a more stable blood sugar level. This means: less trouble with acute hunger, less ups and downs and much better for diabetics.

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HEAVENLY LASSI WITH VANILLA AND COCONUT FIBRE In India, I discovered the most delicious drink in the whole world: lassi! The mango lassi is the most popular, a yoghurt drink with pureed fresh mango.

Absolutely scrumptious! So then I thought, hey, why not treat myself to that drink of the gods every day?

Et voilà, since then I drink my daily portion of fibre.

I think that’s a win-win!

Makes 1 glass 1 tablespoon of coconut fibre tablespoon of wheat germ (for instance Alpin blond) a pinch of vanilla powder 1 glass of buttermilk

Tip!

Put a tablespoon of coconut fibre or wheat germ and vanilla in the buttermilk.

Stir or mix evenly.

Did you know that wheat germ contains no calories but is high in fibre and protein?

Variations

Don’t like buttermilk? Try almond milk, kefir yoghurt, quark or Biogarde.

Also very nice is adding a fragrant pinch of vanilla powder or cinnamon.

Coconut fibre will make your drink deliciously sweet.

Not sweet enough? Consider adding coconut blossom sugar or maple syrup.

The ultimate: mix the lassi with fresh mango or another piece of soft fruit. Heavenly!

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GLUTEN-FREE

PANCAKES Mix all ingredients in a bowl to a fine, smooth batter.

Pour a dash of coconut oil in a pan and bake the pancakes.

Serves 2 1 egg 180 g extra virgin coconut oil (warm slightly so the oil becomes liquid) 100 ml cereal drink or coconut milk a pinch of Khoisan Fleur de Sel 1 teaspoon maple syrup 25 g of rice flour 25 g of coconut fibres 1 teaspoon cream of tartar baking powder

practice!

Coconut fibres absorb a lot of moisture and require a binding agent - egg in the case of this recipe. Adjust the liquid gradually, to ensure a smooth running batter. It’s difficult to make these pancakes just the right thickness, they break easily. But, practice makes perfect!

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11. Enrich soup with coconut

50 WAYS OF USING COCONUT OIL

oil (instead of with cream).

1. Use it to fry an egg (instead of margarine).

12. Use it as body lotion after

a shower or bath. Your skin will be super soft!

2. Spread it on your sandwich. Delicious!

13. Use it to remove make-up.

3. Use it to make smooth herbal bread dips.

4. Fry your fries in it,

14. Coconut oil is a great

tasty and light!

5. Make a healthy chocolate spread

of coconut oil, hazelnut paste, cacao powder and coconut blossom sugar.

6. Make mayonnaise from coconut oil. Extra tasty with a little wasabi!

7. Whisk a tablespoon of coconut oil and put it in your coffee. Heavenly creamy!

15. Your skin will benefit

from coconut oil even when the sun shines. Bye, bye, dehydration!

16. Use it as lipbalm for sensual, soft lips.

17. Rub it on your hair to protect against dry ends.

8. Turn your glass of juice into a delicious smoothie with coconut

18. Give your scalp a blissful

9. Use it in the wok.

10. Drink liquid coconut oil as a booster for immunity.

anti-cold remedy. Use it as cream and always stay warm.

massage with coconut oil.

19. Use it as a natural, gentle conditioner. You don’t need much!

20. Coconut oil soothes and is antibacterial, protecting babies against nappy rash.

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21. Mix it with coconut blossom sugar and lime to make your own brilliant scrub.

22. Men: use coconut oil

for shaving. Super smooth and no irritation!

23. Make deodorant of

24. Rub coconut oil into

coconut oil: smells good and has an antibacterial effect.

33. Give your cat or dog

every day a little coconut oil against hairballs and parasites.

42. Eat a spoonful of

35. Eat coconut oil straight from the

jar (good for your thyroid, bowel movements, to protect against Alzheimer’s disease, in the menopause).

26. Brush your teeth with it.

27. Spoil your loved one

36. Use coconut oil as a body

with a massage with coconut oil.

lotion during pregnancy, to protect against stretch marks.

28. Or use coconut oil as

37. Lubricate your nipples

lubricant - works fine!

29. Fight warts and nail fungus

for stronger nails.

ointment for chapping.

the fur of your dog or cat.

25. Use it as an anti-itch cream.

41. Rub your cuticles with it

34. Use it as an effective

with a mixture of coconut oil, garlic and tea tree oil.

with coconut oil when breastfeeding. Helps prevent chapping and it’s also an instant superfood for your baby!

30. Fasting or detoxing?

Eat three tablespoons of coconut oil daily between drinking two litres of mineral water.

rubbing a mixture of coconut oil, essential oils of lavender and turpentine (tree resin) into your hair.

32. Make some anti-mosquito oil

with it: mixing coconut oil with essential oil of lavender, eucalyptus and citronella.

40. Tackle raw and dry elbows with it.

43. Rub into leather or wood (but do a test first, because it will give the object a darker tint).

44. Pour a dash of coconut oil

into your bath. It’s even better in combination with essential rose or lavender oil.

45. Massage your baby with this natural baby lotion.

46. Use it as an

38. Start with oil pulling: coconut oil, in combination with olive oil and mint give a fresh breath.

39. Use it as a basis for home-

31. Problems with lice? Tackle them by

coconut oil before or during meals to satisfy your hunger.

made vapo-balm in combination with essential oils such as camphor, eucalyptus, menthol or wintergreen.

anti-ageing day cream.

47. Allow it to relieve

your psoriasis or alleviate eczema.

48. Smear a little coconut oil

on the tips of your fingers and run it through your hair. Ideal for keeping a wild mop of curls in check!

50. You can use it in every dish in every

49. Cold sores? Soothe the pain with coconut oil.

way, instead of butter!

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COCO LOCO!

4. coconut flour

Coconut water, extra virgin coconut oil, coconut milk, coconut cream, ... Confusing terms that are often mixed up. Let me explain the difference.

Coconut flour is the dried pulp that remains after the extra virgin coconut oil is extracted. There is little fat in coconut flour, but it is very high in fibre (30 to 60%). The coconut flour from Amanprana contains strikingly more fibre (50%) than other types (30 to 40%). Watch out: coconut flour should not be confused with shredded coconut!

1. coconut water Have you ever seen a fresh coconut being cracked open? There’s a lot of coconut water inside and relatively little meat. A coconut is pure nature!

Moreover, fresh coconut water is delicious to drink, and even better than spring water!

5. shredded coconut Shredded coconut is ground or shredded dried coconut meat. It comes in different types.

Depending on how rough it is shredded, you will get ultra-fine shredded coconut or coconut flakes.

2. extra virgin coconut oil Ripe and freshly harvested coconuts contain the most coconut meat. Amanprana dries these coconuts at a low temperature (max. 45°C).

And they are pressed within 24 hours after drying. That’s why Amanprana offers a ‘fresher-than-fresh-guarantee’. There are no more than 48 hours between shelling the nut and pressing.

Guaranteed!

6. coconut milk If you finely grind ripe coconut meat and mix it with tap water, you get coconut milk.

An emulsifier is often added to ensure a homogeneous mass. It contains invariably a preservative. The amount of fat found in 100 grams coconut milk depends on the amount of added water.

3. deodorized coconut oil For deodorised coconut oil ripe coconuts are broken in half and dried in the sun or in open ovens. Result: a terrible smell and plenty of mould.

What remains of the coconut, is called ‘copra’. The dried coconuts are sent to an industrial presser.

There they are pressed, bleached and deodorized at high temperatures. What remains is odour-free oil, which is suitable for consumption. We don’t favour this kind of oil. It’s cheap, but not healthy!

7. Santan or coconut cream Coconut cream, creamed coconut, or santen kental in Indonesian: all these names stand for the same thing.

Coconut cream is the basis of coconut milk.

It consists of very finely ground coconut meat and it is sold in blocks or glass jars. Lovely for spreading on your sandwich or as a base for a lot of sauces! At Amanprana we prefer coconut cream over coconut milk. Why? It contains no emulsifiers, no preservatives and no tap water from Asian countries. And did we say that it’s also super delicious?

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EVERY LITRE OF AMANPRANA RED PALM OIL IS SUSTAINABLE Red palm oil is not only very healthy and tasty, but also actively helps to protect tropical rainforests and biodiversity of plants and animals.

For every litre of Amanprana red palm that we sell, a piece of rainforest in Colombia is protected. Amanprana makes annually a financial donation to the environmental organization Proaves, to buy forest and avoid illegal logging and environmental pollution. This also protects the habitat of many animals, plants and insects, which are disappearing at an alarming rate.

In Colombia, Amanprana buys at “Small alliances for peace.� These are small cooperatives that sell us their palm fruit. This way, Amanprana helps many families with a fixed income, education and health.

pag 186-187 - harvesting red palm oil

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You can beDita issize smaller thanks to oil

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FRIED ONIONS IN RED PALM OIL Chop the onions finely.

Meanwhile, melt and heat the red palm oil or the oil blend in the pan.

Add the onions and stew for about fifteen minutes.

Do you want to make an omelette as well? Whisk the eggs, pour into the pan with the onions and leave to solidify.

VEGGIE

A deliciously sweet dish, which works well as an omelette!

Serves 4 2 red onions extra virgin red palm oil or a blend of coconut, olive and red palm oil 8 eggs (optional)

BERBER TAGINE Soak the raisins in a small bowl with the orange blossom water.

Cut the vegetables into large pieces.

Heat the olive oil in a pan or tagine and fry the garlic and onion until browned.

Add the vegetables, along with the herbs and spices and stir well to combine.

Add 5 cups of water or stock and simmer a bit longer.

Finally add the raisins and olives.

Serve with couscous or brown rice.

Tip!

My favourite fragrance?

Orange blossom.

Serves 4 a cup of raisins orange blossom water 1 red pepper, chopped 1 green pepper, chopped 1 red onion, cut into wedges 1 clove of garlic, finely chopped 2 tomatoes 2 courgettes 1 pumpkin extra virgin olive oil (for example Verde Salud) 3 sprigs of parsley, finely chopped 3 sprigs coriander, finely chopped 3 bay leaves 2 tablespoons paprika 1 teaspoon ground cumin 3 cloves 2 cinnamon sticks a pinch of cayenne pepper ½ a of cup olives

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SPaNAKOPITA WITH LOTS OF SPINACH

Preheat the oven to 180°C. Heat the oil in a large frying pan over medium heat.

Fry the onion and garlic until soft and lightly browned.

Stir in the spinach leaves and sautĂŠ for about 2 minutes, until the spinach wilts. Take off the heat and set aside.

Crumble the feta cheese in a medium sized bowl.

Add the spinach mixture and season to taste with cumin and the ORAC Botanico-mix.

Roll out the dough and spread the spinach and feta mixture over this. Fold the dough closed and brush with the beaten egg yolk, so that it will have a beautiful colour when it comes out of the oven.

Bake for 30 to 40 minutes in the preheated oven until golden brown.

Lots of vegetables and little puff pastry: this Greek casserole is loved by everyone!

Serves 4 3 tablespoons extra virgin olive oil (for instance Verde Salud) 1 red onion, finely chopped 3 cloves of garlic, finely chopped 1 kg of fresh spinach 1 package of feta (or other cheese of your choice) 2 tablespoons ground cumin ORAC Botanico-mix spicy 1 roll puff or filo pastry 1 egg yolk

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AYURVEDIC

PUMPKINKEDGEREE Kicharee, kitcheri or kedgeree: in an Ayurvedic context this dish is also known as ‘food of the gods’. Kedgeree is very easy to make and fuels the digestive fire. This is a top vegan dish from Lies Ameeuw!

Soak the bulgur wheat and lentils for about 3 hours. This makes them easier to digest.

Wash the pumpkin and cut it open. Hokaido pumpkins don’t need to be peeled. Remove the seeds and cut it into small pieces.

Fry the asafoetida, cumin and mustard seed in coconut oil.

Add onion, squash and ginger and leave it to stew well.

Rinse the soaked bulgur and lentils and add them too.

Add water and cook the dish with the remaining ingredients until done.

Garnish with coriander and Garam masala.

Serves 6 3 cups of bulgur wheat (about 170 g) 1 cup yellow lentils (90 g) 1 small, firm Hokaido pumpkin (about 1 kg) 2 tablespoons extra virgin coconut oil 1 onion, finely chopped 8 cups natural water (for instance Pineo) Spices 1 small teaspoon asafoetida 1 small teaspoon cumin seeds 1 small teaspoon mustard 4 teaspoons ginger, finely chopped 1 heaping teaspoon turmeric 1 piece of cinnamon bark 3 green cardamom seed pods 2 black cardamom seed pods 1 generous teaspoon curry powder black pepper Khoisan Fleur de Sel 1 generous teaspoon Garam masala 1 bunch of coriander, chopped

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BOUQUETIĂˆRE OF WINTER VEGETABLES Preheat the oven to 200°C. Put the pumpkin, turnips, celery, onion, carrots, sweet potatoes and potatoes in one layer on a baking tray. Drizzle with oil and add some thyme leaves.

Roast the vegetables gently for 20 to 25 minutes.

The vegetables should caramelise gently in the oven and will get a great flavour.

Add some fresh thyme or rosemary and Fleur de Sel. Serve immediately.

Serves 4 250 g pumpkin, peeled and cut into sticks 1 bunch turnips, peeled and cut into sticks 250 g celeriac, peeled and cut into sticks 1 onion, sliced into rings 250 g carrots, peeled and cut into sticks 2 sweet potatoes, peeled and cut into sticks 6 potatoes, peeled and cut into sticks extra virgin olive oil (for instance Verde Salud) thyme or rosemary Khoisan Fleur de Sel

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beauty & food

in sk r you Rub on at only wh . eat n ca you

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What will your skin eat today?

‘It’s easier to fool people than to convince them that they were fooled.’

Mark Twain

The quote above certainly applies to cosmetics! If we were to believe all the rhetoric of advertising, each mature fifty year old can look as if they’re in their early twenties. That would be great, but ... nothing is further from the truth.

HOMEMADE BEAUTY

A beautiful complexion begins with ... water, fruit and vegetables!

MAKE YOUR OWN DAY CREAM

My skin no longer feels tight since I use coconut oil to moisturise it. And just think about it, what could possibly feel better than to rub on coconut oil after a refreshing shower?

Mix one-third extra virgin red palm oil (full of vitamin E and carotenes) and two-thirds extra virgin coconut oil (repairs the protective layer of the skin) and a few drops of Shangri-La serum (source of antioxidants). Stir and ready!

When I suffered from allergies, I began to think about what I put on my skin. I soon discovered how much rubbish there is in ordinary everyday skincare products. Shocking, believe me. Your skin is the largest organ of your body and an absorbent organ to boot. I felt I was heading in the wrong direction.

My quest for decent body care products ended after a long search ... in my own kitchen!

TONIC Just use rosewater or orange blossom water - great for your pH-value!

FACIAL TREATMENT

This was the beginning of our Amanprana line in “edible” body care products, led by Dana (aromatherapist), which has now expanded from massage oils, scrubs, shaving oil, mouth oil (oil pulling), make-up remover, remedies, Shangri-la serum and day oil, to a whole baby care range.

I once had a 100% natural facial treatment in Lombok. Pure bliss! I’m very happy to be able to pass the ‘recipe’ on to you.

• Cleanse with yoghurt (or tomato) • Tonic of watermelon juice • Scrub of coconut blossom sugar • Mask from soy powder, dissolved in water, and with a slice of cucumber on your eyes • Wipe with cucumber juice • Massage with honey

Here are some recipes from my daily life:

And your skin feels like a peach!

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MAKE YOUR OWN DEODORANT

FRESH BREATH IN INDIAN FASHION

• 4 tablespoons baking soda (or sodium bicarbonate or bicarbonate of soda) • 4 tablespoons solid coconut oil

• 2 tablespoons fenugreek seeds • 2 tablespoons cumin seeds • 1 tablespoon anise seeds, • 1 teaspoon sesame seeds • 2 drops essential chlorophyll mint oil • 2 tablespoons grated coconut • 1 tablespoon Gula Java fin

Mash everything well and then mix into a smooth cream.

If you like a fragrance, add a few drops of essential oil (e.g. Roman chamomile, rose, lavender, mandarin, neroli ...).

Do you prefer an anti-bacterial deodorant: add a few drops of essential sage or rosemary oil.

Take one tablespoon of this mixture after a meal.

Chew thouroughly!

Much healthier and more ecological than chewing gum!

HAIR MASK OF COCONUT OIL Before going to bed rub your hair with coconut oil and massage your scalp thoroughly.

Put a towel on your pillow and leave the oil by your hair all night. Wash in the morning.

HEALTHIER NAILS Rub them regularly with ... exactly: coconut oil!

ANTI-LICE

MATCHA MASK

Don’t put chemical stuff on your child’s head!

Instead, say goodbye to lice with a mixture of essential oils. Mix 1 part solution of essential oil of lavender and one part of essential oil of turpentine (tree resin) with 9 parts coconut oil. Rub the hair with this thoroughly in the evening. Wrap a towel around the head for sleeping. Wash the hair in the morning and comb with a lice comb. Gone are the creepy-crawlies.

• 1 teaspoon of matcha tea • ½ a jar of cold yoghurt (about 60 g) Mix all the ingredients. Apply the cream to your cleansed face and leave to absorb for 10 minutes.

Remove with lukewarm water and rinse thoroughly.

Enjoy with a lovely cup of green tea!

Tip!

Green tea is a natural antioxidant (polyphenol) bomb.

And these are precisely the antioxidants that protect your body from premature ageing.

Rub it on, a lot!

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‘Nothing makes a woman more beautiful than the belief that she is beautiful.’ Sophia Loren

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Thanks, dear Amanprana fans, for ten years of trust!

Famous fans of Amanprana:

Lisette Kreischer (founder of The Dutch Weed Burger and author of various cookbooks) ‘Enjoy life in style and with respect for people, animals and nature, that is my personal motto. This can now be experienced through the palate with Amanprana’s superfoods. I do not like restrictions and prefer for everyone to discover the Amanprana products, because for me these products are a good example of enjoyment without restrictions in an eco-fabulous manner. Your dishes will be incredibly creamy with the beautiful and tasty coconut butter, an over delicious vegetable cake becomes delightfully sweet with the ‘oh-so-healthy’ Gula Java. Characteristic of my work and cooking is that I show that an eco-fabulous life - where food is an important component - can be frighteningly easy and, thanks to the Amanprana products, also mouth watering!’



Kim Clijsters (former Belgian top tennis star) ‘I use the Amanprana products everyday for my entire family. Both body care products (Shangri La and Alana) and coconut oil, Gula Java coconut blossom sugar and Matcha. Amanprana is my favourite brand!‘ 

Martine Prenen

(media personality and health coach) A formidable woman who, in addition to her television career, is not just a journalist and TV-host but also a certified health coach and yoga fan! ‘Thanks to Amanprana and Noble-House for their wonderful oils, tea, coconut sugar and coconut oils. They are not only tasty products, they’re also made with respect for people and nature.’

Rebecca Leffler (blogger and author) ‘I’ve been a big fan of Amanprana products for a long time! I also brought a sampling of some of my favorite (top secret) (but not anymore) ingredients from Europe – Amanpana’s hot cacao mix and matcha blend, Gula Java coconut sugar and my favorite spice blend on planet earth, their ORAC Botanico-mix that adds the most incredible flavour and boost of nutrition to every dish imaginable.

They’re finally available in the USA - très exciting!’

Stefano Vicinoadio (cook and photographer) ‘I stayed for three days at Amanprana, because I find their products fantastic. When I used the ORAC Botanico-mix blend of herbs for the first time after the ‘biobeurs’ (organic fair) in Hamburg, I knew immediately that I had found something very special.’ 

barbara Simonsohn,

(Reiki teacher and author) ‘I’ve tried the Udo’s Choice oils and also all oils from Dr Johanna Budwig. I love the taste of Okinawa Omega Happy Delight even more and it’s tastier than any other, because it has no bitter aftertaste.

Amanprana’s mild taste is simply delicious.’

Koen de Bouw (Belgian actor) ‘Amanprana is one of the organic products I’ve come to cherish and which contribute to a healthier and more conscious way of life!’



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MELANIE KASPER

Janice Hall

(founder of the blog Society Wellness) ‘Having been a professional dancer into my 30s, I have spent much of my life pursuing health and fitness. This led me into management and product development for various health related companies and health food stores; I am a certified personal trainer and yoga instructor and believe in a holistic approach to being healthy and feeling good. I was immediately impressed with the quality of Amanprana’s products, and the integrity of the company. Gula Java Matcha and Gula Java Cacao are perfect for people who are looking for something to give them an edge mentally and physically. By now, most people know the outstanding nutritional benefits of high quality matcha and cacao. The addition of nutrient dense, low glycemic coconut blossom sugar makes these instant health drinks or perfect additions to smoothies. If you want energy and stamina on the go, and demand products made from superior raw materials, Gula Java Matcha and Gula Java Cacao are for you!’

(President of Natural Network International (NNI) ‘After 36 years of working in the world of natural and organic products, I have been privileged to work with the brightest pioneers, so I am not easily impressed. There are too many companies in business solely for profit. The Amanprana products are created as life-giving foods for the body – both inside and out. I am particularly fond of the Shangri-la. It is a powerful antioxidant, anti-aging oil formula that makes my skin feel baby-soft and smells simply divine. And their Oil-pulling mouthwash is a must for every mouth. The formula is simply brilliant, and unlike others that can make you gag, this one actually tastes good. Prana is a life-giving force and much like the word, you just know when you use them that these products do the same.’

Sue Taggart (Founder & Editor in Chief of Eco18, New York, USA) ‘Amanprana: this brand is in a class of its own. I love everything about this Amanprana. The brand promotes “Food as Medicine” and believes in “serenely supporting and strengthening your life energy without harming your body or mind, gently and without excess”. Amanprana is a brand for conscious living.’

Jennifer Helene (former model at Ford Model and health & lifestyle coach, Baltimore, USA) ‘’The product I chose was the “Shangri-la” because after placing a few drops on my hand, I immediately felt a sense of wellbeing, it smells like heaven! The smell of carefully selected ingredients was magical and I have been using it around my eyes, on my neck, and hair. It has become an essential part of my morning and evening beauty rituals. Cosmetics are like nourishment/food for our skin and Shangri-la is a must-have for seekers of the best, purest, most lovely beauty products on earth.’

Gretta Perez Licea (CEO Zao Organic Makeup) ‘At first I wasn’t sure what the benefits of Face Serum was. I guess because I never found the one that really made a difference in my face until I was offered to try Shangri-La. My first thought was “what an amazing smell”, but after about 2 weeks of using it regularly, I really can see and feel a huge difference in my face! Application is so easy and it is absorbed quickly, giving me a feeling of freshness. And my face isn’t oily. Not only that, but these antioxidants are making me younger and my face looks more natural and hydrated! Good bye fine lines and dehydration! I absolutely love Shangri-La and its amazing results!’

Karim (DJ) ‘Gula Java Cacao is the bomb! It tastes better than any other instant chocolate drink mix I have ever tried and it’s actually good for you! My go-to product for chocolate milk, and tastes great in smoothies too!’

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Firoze Salimi

Dr Robert Steelooper

(celebrity manicurist, entrepreneur and author of upcoming book Maman Joon’s Secret Potions, Ancestral Remedies form the Land of 1001 Treasures) ‘I was introduced to Amanprana by my good friend from Belgium. I loved what this brand stands for,it is in a category all by itself. I have been using the Okinawa Omega oils, and I felt a boost in my energy vitality in just a few days, I also give a few drops to my dog Krystala who was suffering form allergies and he is now totally cured. I can’t stay quiet about these wonderful healthy products.

I use the pure virgin walnut oil, for my salads and it gives it an amazing aroma as well as great taste and it is a good source of coenzyme Q10, and many other valuable nutrients. Since using these products I see a better glow and vitality in my skin.

I love the fact that the brand promotes “Food as Medicine” and believes in “serenely supporting and strengthening your life energy without harming your body or mind, Amanprana is a brand for the conscious living. I luv, luv them!’ 

(philosopher, orthomolecular and Ayurvedic doctor, physiotherapist and specialised manual therapy and electro acupuncture, Oeiras, Portugal) ‘Amanprana tested well, all products have a high Bovis value and are of excellent quality!’

Rineke Dijkinga (orthomolecular and naturopathic doctor nl) ‘Why I like to recommend Amanprana products to patients? Mostly because of their reliable quality and pure flavour. I also find the packaging in glass a big advantage. Not only because plastic packaging is bad for the environment but also because more and more people are affected by the ‘xeno estrogens’ of plastic. And I greatly appreciate the Amanprana philosophy: the products are organic and Fair Trade and they give a large part of their profits to “Safe the Sea”.’

Dr. Geert Verhelst (doctor of medicine, surgery and obstetrics) ‘Amanprana is for me the equivalent of purity, authenticity and sustainability. Literally nothing is left to chance in order to provide consumers with true-to-nature products of the highest quality. The limited additional expense of Amanprana products is well worth it. Nowadays, people spend so much money on computers, smart phones, travel and cars, while they want to spend less and less on food.

That’s a shame, because we only have one body. We should care for it as much as possible. After all, you are what you eat.’

ralph moorman

(Food Technologist & Health Coach) ‘I make a plea for common sense and unprocessed whole food, food with a minimal of experimentation. Amanprana also signs up to this philosophy.

For example, no isolates, extracts and additives are used, and the ingredients are used in their most natural state wherever possible.’

Joost Vink (Dutch marathon skater) ‘Wow! What an experience. That’s how I would like to describe the encounter with the Amanprana product range. For years I’ve been skating at a high level. I used to use sweet sport nutrition, with abdominal cramps as a result. In recent years I became increasingly dissatisfied with the use of sweet sports drinks and even my dentist advised me to be careful with all that sweet stuff. For me the solution is Amanprana. A sports drink giving my stomach and intestinal system a rest, such as Gula Java Cacao.’

Fabienne and Dominque Persoone (master chocolatier, The Chocolate Line Bruges) ‘I think your products are superb, I use both the Gula Java Rooibos and the Gula Java Matcha daily in my yoghurt with honey, nuts, oatmeal and so on. The Orac Botanico-mix with chilli I like to use in sauces, vegetable stews and soups, the Gula Java Brut I use as a sugar substitute when baking something sweet.

Meanwhile, my choco prince (read: Dominique Persoone) has experimented in sweetening his chocolates with it. Honestly and sincerely: it’s delicious’ 246

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thanks to all the people who have inspired me A thank you to my dear friends, who support me through thick and thin and are always there for me.

As Martine Prenen so beautifully says: ‘Behind every strong woman, there are several strong friends!’

A big ‘Thank You’ to all the people who helped to realise our dream and have supported Amanprana!

To all these inspirational people who have crossed my path and with whom we have undertaken great things and projects!

Thanks to my Mum, who put me on the planet and has taken such good care of me.

Thanks to so many people, I cannot possibly name all of them.

Thanks to the super team behind this book! Sarah, for your corrections; Barbara and Karin for your sincere feedback, as also your collegues for their tips and corrections; Luk, because you introduced me to the world of books with lots of advice and tips, for your ideas and for your beautiful pictures, just like Bram; Mieke, for your expertise in styling and for the great times together cooking and laughing; and Stéphane of course, merci beaucoup for your tremendous graphic creativity and enthusiasm!

Thanks to my two dearest daughters, who think I’m the best Mum in the world.

And last but not least, special thanks and much love to Bart, my loving, brilliant, solid-as-rock husband who made this project possible, always keeps believing in me and has always encouraged me!

Thank you for all those delightful, delicious breakfasts and loving moments ...

Thanks to Josée of ‘het Natuurhuis’, who guided me in my first steps in the world of natural foods, has encouraged me to start giving cooking classes and who purchased our first bottles of Okinawa; to Mannavita, our first wholesaler who believed in our products; to all our employees in Schoten and abroad, especially to those who were part of this from the start, to our niece Christine D, who is a great ambassador for Amanprana; to our best friends Karin and Peter Engels (Marathon), who helped give birth to Amanprana and take care of all our labels and communication, and, above all, who believed in me and Bart and supported us; to Conny whom we still miss every day; to Giorgia and Josh who were brave enough to step into the American adventure; to all our customers, retailers, wholesalers, sales people ... and anyone I may have forgotten.

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my

10 Amanprana values:

Set an example

The community

Always start with yourself and try to encourage, to inspire and admire others.

Be a good colleague and neighbour.

Give something back to the community .

Renewal

Respect

Embrace alternative ways of thinking and innovation. Continue to grow and develop.

Treat each living creature with dignity and respect, the way you want to be treated.

Balance and health

Attitude

Live healthily, in harmony with your personality and your work.

Give your body what it deserves!

Be positive, work hard and never give up! Above all, have fun in what you do.

Laughter is the best medicine (Lord Byron).

Integrity and honesty

Teamwork

Be honest and straight with yourself and your fellow beings.

Be a team player, success depends on the motivation, commitment and competence of people you surround yourself and cooperate with.

Unique Try to make of everything do an unforgettable experience. Your partner, colleague, neighbour and customer will remember all that you do with a good feeling.

Nature Protect nature - a task for each and everyone of us.

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Healthy Food, Happy People

D O O F Y H T L A HE E L P O E P Y P P A H How healthy and delicious cooktsing with the right ingredien

can change your life!

Chantal Voets

Let food be the medicine!

With this book I want to make a plea for real cooking. My aim is for everyone to cook his or her own (fresh!) meal; • to raise the quality of what we eat; • to buy less food and to know where it comes from; • to say a final goodbye to diabetes, obesity, strokes, cardiovascular diseases, cancer, Alzheimer’s and other lifestyle diseases.

I want to make a plea for honest food. Food you find in nature, in its natural state: unrefined

and plant-based. Food your great-grandmother would recognise.

Finally, I want to make a plea for boundless inspiration. Because my real hope is that this book will inspire you. Be inspired in your life and in your kitchen, and expand your horizons.

Beware; reading this book will have consequences… you’ll be astonished how fresh food, plants, spices and herbs can change your life.

Because healthy and wholesome food will give you energy.

You will shine. You will become radiant.

And you will feel fully engaged with life again.

Be prepared: you will be overwhelmed by the “you’relooking-so-good” compliments!

For you, dear reader, I have gathered my best everyday recipes; easy and quick. I offer you heart-warming food, wholesome, comforting food, deliciously ethnically inspired, ecological and with a touch of fair trade.

Whether you’re vegan or veggie, a hardcore foodie or just a healthy eating fan, you will no doubt find lots to inspire you in this book. Healthy food = happy people!

Lots of ‘Amanprana’!

9 789082 470734

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