BESTOW WITHIN the natural food journal volume II
1 & Sheryl Nicholson Janine Tait
Ove glutenr 30 recipe free glowins for skin g
BESTOW WITHIN
the natural food journal – Volume II PROLOGUE We believe that nourishing your body with healthy food is important for so many aspects of your life. It supports your wellness, energy, happiness and appearance. But so often a healthy diet is perceived as deprivation, we focus on what we can’t have rather than what we can. We would like to introduce some beautiful rituals into your daily life that nurture and support you. So here is our selection of delicious recipes that bestow health and radiance to your being and your skin.
gluten free | refined sugar free | dairy free
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This delicious breakfast is a great way to boost your intake of leafy greens, which supply you with loads of anti-oxidants, protective phyto-chemicals and anti-inflammatories. This breakfast is ideal for anyone suffering from skin problems. The eggs help supply the nutrients required for healing and supply vitamin A to humidify your skin and help prevent infection.
GREEN EGGS & ROCKET OMELETTE Serves 2 3 free-range organic eggs 1 large handful of baby spinach 1 large handful of rocket 2 spring onions, sliced finely 4 button mushrooms, sliced (or a courgette) ½ cup of a mixture of sunflower seeds and pumpkin seeds, toasted 6 cherry tomatoes, Olive oil Salt and pepper Herbs: Sprigs of thyme or chopped parsley
Process the eggs and half of the spinach with a stick blender to make a lovely green egg mixture. Heat a tablespoon of olive oil in a frypan and gently fry mushrooms and half the spring onions. The mushrooms only need a few minutes to turn golden brown. Remove all the veggies from the pan and set aside. Add another tablespoon of olive oil to the pan and heat. Add your egg mixture to the pan and turn the heat down to medium. Spread the mushrooms, cooked spring onions
and the other half of your baby spinach over the eggs. Cook without stirring until firm but still soft. Remove from heat, add your halved cherry tomatoes, sprinkle half your chopped parsley and your rocket to cover your omelette. Season with salt and pepper. Carefully, fold the omelette in half in the pan, cut in half and serve. Sprinkle with the toasted seeds, spring onions and herbs. The great thing with omelettes is that you can use any combination of vegetables that you like so try different variations.
HEARTY PORTOBELLO BURGERS
4 large Portobello mushrooms
½ beetroot, grated
2 tablespoons of olive oil
1 carrot, grated
2 tablespoons of balsamic vinegar
½ cup of spinach leaves
2 tablespoons of tamari sauce
Hummus
Alfalfa sprouts
Onion jam (see page 28)
De-stem the mushrooms and wipe clean using a handy towel (don’t wash them as they will go mushy when you cook them). In a fry pan heat the olive oil, balsamic vinegar and tamari. When the mixture starts to bubble, add the mushrooms, turning to coat with the sauce. Cook them stem-side down for 3-4 minutes and then flip them over for another 3-4 minutes until soft.
Remove from the pan and start to assemble your burgers. Start with a mushroom and cover with the hummus. Follow with the onion jam, spinach leaves, grated carrot, grated beetroot, alfalfa and top with another mushroom. Skewer and serve with a little of the pan juices drizzled over your burger. Serves two.
Mushrooms have many benefits for our health and are thought to be protective of cancer amongst other things. From a skin perspective they are a good source of precious B vitamins. The B Complex family helps nourish our skin but is also our energy and stress resilience vitamins.
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