NOURISH ISSUE 1
Quick and Easy
If you like... pina coladas A healthy twist on a classic rum based cocktail There’s no denying the guilty pleasure of a pina colada. Rain or shine one sip can whisk your mind away to tropical paradise. But anything this good must have consequences right? Unfortunately an average pina colada can contain up to 500 calories! If you want the amazing taste of a pina colada without a trip to the gym, this recipe’s is for you. Try this simple, vegan recipe for a healthy alternative to the popular classic.
EASY, 5 MINUTES, SERVES 2
WHAT? • • • • • •
1 cup pineapple chunks 200ml coconut milk Juice from 1 lime 1 cup ice 2 shots rum (optional) 1 handful fresh pomegranate seeds
HOW? • • •
Blend all ingredients in a blender until smooth Pour contents into 2 glasses Sprinkle with pomegranate seeds
The Real Feeding the world Junk Food Project
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here’s no denying Adam Smith is a busy man. As well as founding The Real Junk Food Project, he is also father to a 9 month baby boy and at university, full time studying habitat management and wildlife conservation. The Real Junk Food Project’s concept is to intercept food waste that is still fit for human consumption and use it to feed those in need. Nourish spoke to Adam at his pay as you feel cafe in Armley, Leeds. This was the first cafe started and run using The Real Junk Food Project’s concept. Due to it’s success, a further 47 cafes have now opened nationwide using the same idea.
What inspired you to start the Real Junk Food Project? I was in Australia and working on farms and I saw food waste that was still fit for human consumption being fed to pigs. And we had seen a lot of food poverty in Sydney and we kind of didn’t understand why food that was still fit for human consumption wasn’t being given to the people that needed it. So we created the Real Junk Food Project, which is basically to intercept food that would be going to waste and giving it to people that needed it the most, but it kind of developed into this pay as you feel concept where everybody can come and have access to the food not just demographics that actually need it.
say “how do you do what you do?” I pass my business model on and they go and do the same thing. They can join our network and the network is run by a charity that I’m a trustee of as well. That supports them to go on and do the same thing. So I don’t control how they do it, I just give them the concept. We want to inspire and empower people to go and do the same as we do.
Did it start as the cafe? It started in Melbourne feeding people on the streets and then I came back to the UK in October 2013 and started this cafe in December 2013. We could do this anywhere though. As long as we can source food and give it to people it could happen anywhere. I am the founder of the concept of intercepting food that would go to waste and giving it to people on a pay as you feel basis. I’ve passed this concept on to other people around the country and now just ff the back of this cafe there are now 47 cafes doing the same thing that we are doing.
How is the menu constructed? The menu’s dependent on what ever comes through the door. Today there isn’t much food in the fridge so will probably be cheese toasties or platters. It’s just basically what we’ve got in the fridges. I might do a big vegetable stew as we’ve got some vegetables that need using up. There’s never been two menus the same, it change everyday.
So do you control all the other cafe’s around the country? No I have no control over the other cafes. People come to me and
What did you do before you started this? I was a chef for twelve years. I was a head chef for a restaurant in Hertfordshire and have worked as a chef all over Australia, Sydney, Melbourne, Perth, Queensland.
How is the cafe run? Everyone who works here is a volunteer, including the directors. There are 210 registered volunteers in this cafe alone. Every single person is a volunteer so we get professional chefs that come and volunteer, we get people who come and do washing up, or we get people who just want to experiment and come to help. So because the cafe is completely pay as you feel are there ever any struggles? No not at all. It offers people the opportunity to give back their help and resources as well as paying. We have people here who volunteer and people who come and fit the electric, washing windows, washing up for us, finance work and building websites for us off of the pay as you feel concept. Basically we offer food in return for what people can offer us. It’s a bartering kind of exchange rather than depending on finances.
What are the donations used towards? Nothing. They just sit in the bank. The directors have never taken a wage because we wanted to prove to people that you can do great things with very little. You just need motivation and we feel we’re doing the right thing in regards to utilising wasted food and letting people have access to it. So what kind of customers come in? Human beings. Everyone, you name it. There’s no set demographic that we are trying to feed, we’re just trying to let everyone have access to food. We don’t pigeon hole who comes in, who they are and where they’re from. We have a wide such a wide range of customers. We’ve had a few celebrities like Greg LeMond, three times Tour De France winner. We’ve had Nicola cook who’s a Beijing gold medallist. Unfortunately the demographic of people in Armley is very disadvantaged so because of that we have homeless, substance abusers and people on benefits. Everyone is person from every demographic is welcome at the cafe. Has there ever been anyone that you’ve felt like you’ve really helped? We’ve got some really good stories of people that we’ve helped, and just from offering them a plate of food. It’s an incredibly powerful tool and can have a really good impact on people’s lives. Mark Baber who does a lot of paintings for us was on the verge of killing himself. He’s told people that this concept has saved his life because he had no money no food or electricity. There’s people that have been released from
prison that have said they would have reoffended again or gone back to prison if this wasn’t here. They’ve used it as a stepping stone in life to go and do other things. Where do you usually source the food from? There are maybe 2 or 3 locations we use that are consistent. We have access to every single Nando’s in the country that gives us all their chicken. We can get up to 100 kilos of chicken from Nando’s alone, which is fantastic. Because of how successful we are they have given us access to every Nando’s in the country, so every Real Junk Food
Project nationwide has access to the chicken from Nando’s. They came to us and offered that to us. We didn’t have to go to them. Here in Leeds we go to Kirkgate Market every Saturday and we get food bank delivered every Monday. But apart from that it could be from anyone. For example I had a restaurant last night ring me up saying they had food that needed throwing away can we collect it. We also get food from cafe’s, restaurants and allotments. What’s the biggest amount you have received in one day? We got 600 kilos of chocolate recently. It was for a promotion for students in fresher’s week but the date had expired in July and fresher’s week was in September. I’ve had to turn down a tonne of butter and over a tonne of fresh milk before just because we didn’t have the space for it all. There’s so much food wastage out there. We are so small we can’t have access to it all. How do you make sure the food is safe? We make our own judgement on whether it’s fit for human consumption. We’re not here to make people sick. There’s no reason for us to give food that we felt wasn’t fit to eat. Any food is past it is used as compost. What is your overall goal? We are looking to launch the project in South America and Europe which is very needed. Overall I want to feed the world. I said I wanted to feed the world and I still believe I will feed the world. It might take me a bit of time but I’ll do it.
beauty
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How to make:
Fresh Face Masks
mixture becomes the consistency of
Feed your face with fresh fruits, herbs, spice... and everything nice
Dry Skin 1/2 avocado 2 tbsp honey 1 tbsp olive oil
Oily Skin 1 egg white 1 tbsp lemon 1/2 banana 4 tbsp oatmeal
Avocado is packed full of nourishing and hydrating oils that can work wonders for any skin type. Together with honey’s antiviral effect and olive oil this face mask will leave skin glowing
Egg whites are high in collagen and vitamin A that help to reduce pores. Lemons antibacterial properties work wonders on oily skin while bananas will also help tighten pores
Acne Prone Skin
Blackheads
3 strawberries 2 tbsp cinamon 2 tbsp turmeric 1 tsp greek yoghurt Strawberries are rich in salicyclic acid and antioxidants that fights acne. Turmeric’s anti-fungal and anti-bacterial properties clears inflamation while cinamon clears oil and sebum from the pores
3 tsp baking Soda 2 tbsp oatmeal 2 tbsp yoghurt 1 tbsp fresh mint Use baking soda sparingly as together with oatmeal it gets into the pores, clearing the sebum which causes blackheads. Combine with fresh mint to tighten pores while yoghurt acts as an anti-fungal
Blend together ingredients until the
a smooth paste. If the mixture is too watery add more of the powdery ingredients and vise versa.
Combination Skin Small handful cucumber 4 teabags green tea leaves 1 tbsp greek yoghurt Cucumbers are amazing for improving complexion and calming skin while green tea flushes toxins from the skin and smooths complexion
Shortcut Salads
Who said salads were boring? These quick, easy and nutritious salads will liven up your lunchtime giving you energy for the rest of the day... and they’re only 4 ingredients!
Choose your dressing... No salad is complete without a dash of dressing to maxamise flavour
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Bacon, avocado, spinach and beetroot salad
Chicken, onion, cucumber and tomato salad
Prawn, carrot, noodle, spring onion salad
Tuna, lettuce, green pepper and olive salad
Grill 2 rashers of bacon till crispy,
Grill 1 chicken breast (6 minutes)
Slice 1 spring onion
Slice 1/2 of a green pepper into thin zstrips
Slice half an avocado Dice 1/4 of a beetroot Chop bacon into small pieces Combine ingredients with a handful of spinach leaves
Dressing 1
Quarter 4 cherry tomatoes Dice 1/4 of a red onion Dice 1/4 of a cucumber Combine ingredients with sliced grilled chicken
Dressing 2
Use vegetable peeler to peel one carrot into ribbons Cook 1 portion of noodles by instructions Combine ingredients with 1/2 a pack of pre cooked prawns
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Chop up 1 small iceberg lettuce Mix salad and peppers together Top with a tin of drained tuna Add black olives
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Cook the veg and rice seperately. Once both are cooked, combine with minced ginger and a dash of soya sauce. Place egg ontop
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Cook rice with vegetable stock and beetroot until soft. Stir through thyme then sprinkle goats cheese ontop. Lovely warming risotto dish
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Simple and easy salad. Cook rice by instructions, then toss with the extra ingredients. Add a dash of lemon and olive oil for added seasoning
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Use up your tinned veg! Combine cooked rice, pulses and sweetcorn. Mix with raw onions and coriander. Goes great with lime juice
superfood rainbow Taste the colours of the rainbow by eating nutrient dense fruits and vegetables
White White fruits and vegetables such as garlic, onions and potatoes contain powerful phytonutrients including allicin. Allicin not only has the ability to dissolve fat, but also reduce cholesterol, protect against cardiovascular disease and lower blood pressure. Foods such as apples and onions also contain the phytonutrient, quercetin that is a powerful antioxidant, it works to reduce mutations and bone loss.
Yellow Yellow fruits and vegetables are an excellent source of antioxidants such as vitamin C that has a huge variety of benefits for the body. Yellow coloured foods such as pineapple and mango contain high levels of vitamin C that aid wound healing, healthy gums, stronger bones and teeth. Yellow foods also contain zeaxanthin flavonoids and lycopene which are not found in any other types of fruit or vegetables. These flavonoids have particular benefits including anti-inflammatory properties. Darker coloured yellow foods also contain carotenoids that is present in orange foods.
ORANGE Carotenoids are powerful phytochemicals that strengthen vision, prevent cancer and heart disease. Orange foods also contain vitamin A and potassium, protecting the body from infections, keeping eyes and skin healthy while neutralizing harmful free radicals in the body. The vitamin C content of orange fruits and vegetables is particularly high therefore boosting the immune system and helping to rebuild collagen in the skin.
Green Green fruits and vegetables are powerhouses of nutrition. Dark green vegetables such as broccoli and spinach are amazing sources of calcium that improves bone health. The high content of fibre in green vegetables is essential for a healthy digestive system and colon health. The antioxidant content in green foods is also extremely high and has the ability to prevent illnesses such as cancer by neutralising harmful oxygen particles before they cause damage to the body. The variety of vitamins such as A, D, C, E and K promote overall health and support for the immune system. High levels of folate are also present in dark leafy vegetables such as collard greens and kale. Folate, also known as vitamin B9 is essential to the repair of damaged DNA and cell growth, creating a healthy environmnent in the body in which disease is incapable of forming. Folate deficiency can cause foetal abnormalities in pregnant women and anaemia in adults.
PURPLE/BLUE It is widely thought that the darker coloured fruits and vegetables are the richest, nutrient dense foods available for the human body. Purple foods such as blueberries and dark grapes contain resveratrol. Recent studies have shown resveratrol has induced cancer cell death amongst participitants. Purple coloured foods are coloured by a pigment called anthocyanin. This is a strong antioxidant that reduces cancer risks and improve memory loss. Some of the healthiest purple and blue foods include, blueberrys, pruple cabbage, purple onions and grapes. Try to include purple and blue foods to support the immune system.
Red Red fruits and vegetables should be eaten everyday according to the National Cancer Institute. They contain phytochemicals, such as lycopene that supports the bodies ability to fight disease. As well as lycopene red fruits and vegetables also contain vitamin C, fibre and vitamin A. Foods that are bright pink contain very similar vitamins to red foods. Foods such as beetroot have a hight content of B vitamins that neutralise hormone levels. Try including raw tomatoes in your diet on a regular basis. Raw foods have the largest content of vitamins and minerals as they have not been damaged by the heating process. Try and make a salsa or add more tomatoes to your salads.
Avoca-Do Your Day!!
An avocado a day keeps the doctor away. Although they may be high in fat, avocados are full of healthy vitamins that will make your skin glow and leave you feeling energized
AVOCADO SCRAMBLE
PANCETTA WRAPPED AVO
GUACAMOLE
AVOCADO CHOCOLATE MOUSSE
AVO SPAGHETTI
Recipes Directions
AVOCADO SCRAMBLE
Mash the avocado or leave chunky Combine all ingredients Add salt and pepper to taste
PANCETTA WRAPPED AVO Ingredients 4 cherry tomatos quartered 1/2 avocado diced 2 eggs 1 spring onion sliced Pinch of oregano Salt & pepper to taste
Directions
Ingredients
Scramble eggs in a frying pan Once cooked combine with other ingredients
5 slices of pancetta 1 avocado
GUACAMOLE
Ingredients 4 cherry tomatos diced 1 avocado diced Half an onion diced 1 garlic minced Juice from 1/2 a lemon Small handful of coriander Small dash of olive oil
Ingredients 1 avocado 1/2 lemon juice 1/2 handful of fresh parsley Salt and pepper Wholemeal spaghetti
Directions Cook spaghetti by instructions Blend all other ingredients till it is a pasta sauce consistency Add extra lemon if the mixture is too stodgy Once pasta is cooked combine with the sauce
AVOCADO CHOCOLATE MOUSSE
Directions Slice avocado into wedges. To do this half the avocado and placing the inside face down, cut from the top to the bottom. Wrap each slice with a slice of pancetta Heat a frying pan and once pan is hot fry the slices of avocado turning every now and again to get an even colour on each side
AVO SPAGHETTI
Ingredients 1 avocado 3 tbsp cocoa powder 1/2 of a banana 2 tsp of honey 1 tbsp natural yoghurt 3 rasberries
Directions Blend all ingredients with a food processor Put into ramekins and put in the fridge for 1 hour Add rasberries ontop for decoration
vitamise your water Replace fizzy drinks with fruit infused water and add an element of detox into your day... watch your health improve with every sip!
Antioxidant tonic
Hanful of fresh sage Handful of blueberries
1/2 sliced lemon 1/2 sliced orange 1/2 sliced lime
Lemon is a powerful anti-bacterial and anti-viral that aids the liver’s power to release toxins from the body. Not only are citrus fruits high in vitamin C but also in anticancer compounds called flavonoids.
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Sage and blueberries are both amazing antioxidants that work as a defence against free radicals that can create diseases in the body such as cancer and diabetes. Sage can also aid the digestive system and is an anti-inflammatory.
Citrus Cleanser
detox
Anti-inflammatory aid Half sliced lemon 2 sprigs of rosemary Handful of raspberries
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Green tea is thought to be one of the healthiest drinks you can drink due to its antioxidant effects and its ability to lower risk of diabetes. Cucumbers contain a flavonol that protects the brain. Mint is a natural decongestant and targets bad breath.
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This is another fruit infused water that is high in antioxidants as well as having anti-inflammatory effects. Rosemary is high in vitamin A that aids eyesight. Raspberries are high in a range of vitamins, like potassium that lowers blood pressure.
Green Machine
Handful of sliced cucumber Handful of fresh mint Green tea