James Colquhoun, Laurentine ten Bosch & Emma Sgourakis
THE RECIPE BOOK Quick, delicious and nourishing recipes for a vibrant and healthy life!
THE FOOD MATTERS RECIPE BOOK
Introduction
1
What You’ll Get Out of This Book
2
10 Nutritional Tips
3
Legend
4
List of Recipes
5
Juices, Milks & Smoothies
7
Breakfasts
23
Soups
28
Salads
37
Vegetable Dishes
47
Fish & Meat
54
Cultured Condiments
61
Snacks & Desserts
68
D.I.Y Beauty Recipes
79
Healthify My Dish
82
Dirty Dozen
83
Recommended Reading
84
Disclaimer
85
THE FOOD MATTERS RECIPE BOOK
James Colquhoun
Hi, I’m James Colquhoun and I’m passionate about food! After helping my father who was 5 years bedridden and on drugs heal himself with nutrition and natural medicine, I dedicated my life to sharing this message with the world. It all started back in 2007, where with video camera in hand, Laurentine and I began work on what was to become the ‘Food Matters’ film. We had digested hundreds of books and concluded our knowledge with a Nutrition course through the Global College of Natural Medicine. Since that day I have been 100% dedicated to helping this lifesaving message reach the world. With the help of Laurentine and Emma the ‘Food Matters Recipe Book’ has become a culmination of this knowledge and journey to date. Since making the film I have really wanted to create a recipe book which could appeal to all nutritional types whether vegetarian, raw, traditional or other. Whether you’re a raw food vegan or lover of traditional foods then I’m certain you’ll find some great recipes in here. My focus is on helping you improve your food choices wherever you are on your journey. I believe that food should be cleansing, it should be restorative, it should be fun! To good health!
www.foodmatters.tv
Laurentine ten Bosch
Hi, my name is Laurentine ten Bosch, I’m originally from Holland and having grown up in many different countries I have always had a passion for international food and culture. I studied Nutrition at the Global College of Natural Medicine and was so fascinated by what I learnt I wanted to share it with the world. Instead of becoming a Nutritionist in our home town I wanted to deliver this message to a much wider audience so I decided to make films. My husband James and I traveled around the world, interviewing many leaders in the natural health field. Our mission had no boundaries! And today our website, films and books inspire people to not only make healthier food choices but also address a chronic illness using nutritional therapy. My wish is that you get tons out of this book and that you too will share this information with family and friends and turn them on to the idea of seeing ‘food as medicine’. James and I live on the Sunshine Coast of Australia on an old avocado farm.
www.foodmatters.tv
Emma Sgourakis My name is Emma Sgourakis. I’m an Australian Clinical Nutritionist. I’ve been totally engrossed in nutrition, natural medicine, cooking and eating since as long as I can remember. I qualified as a Nutritionist at the Australian College of Natural Medicine ten years ago and since then I’ve worked at various wellness clinics, fitness studios, whole-foods cooking schools and health retreats, with additional training and research in the U.S. My all-consuming passion for food and nutrition has taken me to some incredible places, and connected me to some amazing people, like my friends James and Laurentine. I have no interest in the industry-driven food pyramid, and I’m always researching further and digging deeper to uncover the truths and debunk the myths about human nutrition. My food philosophy is both based in traditional wisdom and backed by science. My main area of interest is the link between the thyroid, hormones and the aging process, and how food directly interacts and affects these. We should never underestimate the consequences of our food choices: we all need to be more thoughtful in our purchasing and eating habits and better educated about our bodies; but at the same time, armed with skills to make it all taste good! That is what this book is all about. I currently practice privately in Sydney, also consulting with clients across Australia and internationally via Skype, writing for media publications and continuously researching.
www.thenutritioncoach.com.au
THE FOOD MATTERS RECIPE BOOK - 1
What you’ll get out of this book Raise your hand if you've ever felt bloated after eating pizza and garlic bread and swear you'll never eat it again. Did you end up eating it again a week later? Have you ever wondered why certain foods can change your mood; and make you happy, or sad or anxious or heavy? Do you also find it odd that some people can stuff themselves with just about anything without gaining weight whereas others gain weight just by looking at food? Guess what - this book is for you! You are about to embark on a journey of discovery with food and how your body uses it. The Food Matters Recipe Book encourages you to see your food as medicine. It will help you to look at the food you normally eat on a day to day basis and replace it with a local, fresh, organic, more natural option. Many of these recipes are prepared in a traditional way using time tested methods. This companion is so designed that you can have it sitting on your kitchen table ready to guide you through every meal of the day. Not only will you learn new recipe ideas for you and your family to enjoy, but you'll also discover how to put a healthy twist on your current family favorites. Let’s face it, our food is our fuel, it gives our bodies the energy it needs to function well. If we don’t make sure that the fuel we pump into our bodies is of the right quality and quantity, we will just not feel as healthy as we could. We all have up to one hundred trillion cells in our bodies, each requiring a host of nutrients delivered daily in order for us to function optimally. Everyday the food we put into our mouths feeds those cells and by extension every other aspect of our being: mood, energy levels, hormone synthesis, food cravings, brain function, sex drive, sleeping patterns etc. So in short, healthy eating is the key to our wellbeing. The three of us have had so much fun putting this book together for you. We have carefully hand selected each and every recipe for its nutritional quality, ease in preparation and taste. The idea is that once you start using these recipes on a daily basis you will start feeling better and this will encourage you to continue eating this way.
THE FOOD MATTERS RECIPE BOOK - 2
10 Nutritional Tips
1 2 3 4 5
Eat as nature intended. Nature didn’t create you to eat ready-made meals with artificial preservatives and chemicals. Our ancestors and forefathers have always lived in symbiosis with nature and man has been geared toward natural food. It’s simple, eat more ‘living food’ and eat less ‘dead food’! We generally recommend plenty of vegetables and fruits (all in a wide range of colors and preferably in-season), herbs, seaweeds, mushrooms, sprouted nuts and seeds, living yogurts and cultured vegetables, free-range eggs and wild fish and game.
6
Choose organic. Where possible (refer to the Dirty Dozen list in the appendix).
Organic fruit and vegetables contain more vitamins and minerals than their non-organic counterparts, particularly if they are picked ripe and locally-grown. Moreover they are safer to eat as they are grown without the use of chemical fertilizers, pesticides and genetically modified organisms, all of which have been proven to have harmful effects on our reproductive health and hormones, as well as overloading the liver.
Get yourself a juicer or a blender. A juicer or blender is your best friend in
the kitchen. Let’s say you come home from work and you are feeling hungry and lethargic. You normally reach for a packet of chips, but why not instead opt for a quick juice or smoothie loaded with vitamins, minerals and enzymes. We call it an instant meal! This is what your cells are crying out for.
Limit your intake of glutenous grains. Gluten is a protein found in most grains,
namely wheat, rye, barley, spelt and kamut. Gluten allergy (known as Coeliac Disease) and gluten intolerance are becom ing more prevalent. Even those not diagnosed with a gluten sensitivity can do better when they avoid it altogether. Gluten irritates and damages the intestinal lining and causes inflammation, immune reactions and is a major cause of ‘leaky gut’. Traditional preparation of these grains, ie. soaking them for at least 12 hours and sourdough leavening destroys some of the gluten, rendering them less harmful. In this book, you’ll find recipes that use naturally gluten-free grains, properly prepared to maximize their nutrition, especially for those that can’t live without pancakes, crackers and cookies!
Stay away from processed sugary products. Too much sugar or other refined carbohydrates can lead to blood sugar highs and lows, causing mood swings and food cravings, if not balanced by fats and proteins. Opt for foods that naturally have a lower Glycemic Load (Low GI). If you are going to eat sugar and carbohydrate rich foods, it’s best to combine them with healthy fats to steady the uptake of glucose into the bloodstream. Avoid sweetened packaged foods, particularly those sweetened with high fructose corn syrup (HFCS), glucose syrup and artificial sweeteners.
7 8 9 10
Eat good fats. People who are trying to lose weight often try to keep their fat and
cholesterol intake to a minimum. The reason behind this is that fat contains more calories per gram than carbohydrates and proteins. However, good fats and cholestrol are essential for the absorbtion of most nutrients and the production of hormones. Thus it’s important not to avoid them. Enjoy the healthy saturated fats (not evil as they’ve been made out to be, but in fact anti-aging) found in coconut oil, wild caught fish, organic dairy and grass-fed meats, and monounsaturated fats like those found in extra virgin cold-pressed olive oil, macadamia nuts and avocados. Make sure you steer clear of the oxidized, free-radical-creating trans-fats (found in margarine spreads, cookies, crisps and in vegetable oils like safflower, sunflower and canola oil).
Be smart in the kitchen. Prepare your meals with care. Ditch the microwave. Eat more raw foods. Don’t fry too hot - its best to sauté in heat-stable coconut oil, ghee or butter on a low to medium heat. Turn the temperature down: get an oldfashioned cast iron pot and learn how to slow-cook! In this book you’ll also learn nutrient-preserving and nutrient-enhancing techniques like curing and culturing.
Look for ethical and sustainable sources. When buying eggs, dairy and meat
it is super important to know where your food comes from. Toxins and chemicals are mostly stored within fat cells, therefore organically grown and raised is best. With organic and free-range animal products it is reassuring to know that no antibiotics were used, no GMO feed was given, no growth hormones were injected and the animals were raised naturally. Ask questions of your food supplier!
Avoid food additives. Read the labels!! Chemical food additives can wreak havoc
on our hormones. In general avoid E-numbers but be particularly careful for the flavor enhancer MSG that tricks our brain into thinking we need to over eat. MSG is disguised under the following names: E621, monosodium glutamate, glutamic acid, hydrolyzed vegetable oil, yeast extract and mono-calcium glutamate and is often found in ready-made soups, crisps, sauces and cookies. As a general rule: if you can’t pronounce it, or it’s listed in numbers and code, don’t eat it!
Eat in a relaxed state. Our stomach and digestive systems are very sensitive.
Rushing your meal and eating on the run will put your body in a state of fight or flight which in turn will compromise or even halt your digestive processes and the uptake of nutrients. What we don’t digest can turn into bacterial fermentation, bloating or worst of all can be stored for later. Make sure you are seated and take the time to enjoy your meal in a relaxed state and with intention.
For more nutritional tips visit www.foodmatters.tv THE FOOD MATTERS RECIPE BOOK - 3
Vegetarian
Slow
Meat free and suitable for vegetarians
Lovingly and traditionally slow-cooked
Kid Friendly
Natural, living, un-heated and raw
Fun with kids in the kitchen
Cleansing
Fermented
A cultured, pro-biotic food and digestive aid
Supportive of natural cellular cleansing and detoxification
Animal
Spring/Summer
Dairy
Autumn/Winter
Best in the warmer months of the year
Contains high quality organic or wild animal products
Best in the cooler months of the year
Contains high quality dairy, prepared for optimal nourishment
Cook's Notes
Measures: All cup and spoon measures are level and based on Australian metric measures Equipment: Oven temperatures are for standard home ovens Quantity
1 teaspoon
1 tablespoon
¼ cup
½ cup
¾ cup
1 cup
1 pint
1 quart
1 gallon
USA Metric
5 ml
15 ml
60 ml
120 ml
180 ml
240 ml
475 ml
950 ml
3.8 L
Australian Metric 5 ml
20 ml
60 ml
120 ml
180 ml
240 ml
475 ml
950 ml
3.8 L
THE FOOD MATTERS RECIPE BOOK - 4
List of Recipes Soups
Juices, milks & Smoothies
29
French Lentil Soup
30
Thai Coconut Soup
31
Beautifying Broth
32
Egg and Lemon Soup
33
34
8
Instant Green Drink
9
Cleansing Lemon-Aid
10
Four Quick Easy Juices
11
Super Simple Soda
12
Homemade Coconut Milk
13
Fresh Nut Milk
14
Finest French Onion Soup
35
Spiced Grapefruit Cooler
15
Instant Green Soup for One
36
Best Chocolate Milkshake
16
Pineapple Spirulina Smoothie
17
Berry Yogurt Smoothie
18
Warm Herbal Smoothie
19
Super Simple Kefirs
20
Goats Cheese Salad
39
Coconut Chai
21
Sushi Salad
40
Happy Hot Chocolate
22
Herby Blueberry Salad with Lemon Ginger Dressing
41
Cucumber Ribbon Salad with Dill
42
Skin Beauty Salad
43
Potassium Balancing Broth
Perfect Scrambled Eggs
24
Soft-boiled Eggs with Asparagus
25
Best Bircher Muesli
26
Millet Porridge
27
Salads
Ruby Grapefruit, Avocado & Fennel Salad
38
Strawberry, Pecan &
Breakfasts
Raw Creamed Fennel Soup
Perfect Green Juice
Celery, Bitter Greens &
Egg Salad with Anchovy
44
Roast Vegetable Salad with Yogurt Dressing
45
Arugula Parmesan and Pomegranate
46
THE FOOD MATTERS RECIPE BOOK - 5
Vegetable Dishes
Snacks & Desserts
Zucchini Pomodoro
48
Cauliflower Mash
49
Spinach Rice
50
Wilted Kale
51
Zucchini Alfredo Without Dairy
52
Sweet Potato Fries
53
Kale Chips
Steamed Fish in a Bag
56
Fijian Fish Curry
57
All Day Grass Fed Beef Osso Buco
58
Organic Chicken Liver Pâté
59
Slow Roast Spiced Organic Chicken
60
and Fluffy Pancakes
70
Baked Stuffed Apples
71
Buckwheat Sesame Crackers
72
Coconut Banana Bread
73
Pumpkin Choc Chip Cookies
74
Avocado Chocolate Mousse
75
Simple Banana Ice-Cream
76
Activated Nuts
77
Satay Dip with Vegetable Dippers
78
Wild Salmon Ceviche 55
Sourdough Buckwheat Savory Crepes
Fish & Meat with Coriander & Lime
69
Cultured Condiments Simple Sauerkraut
62
Easy Whey & Yogurt Curds
63
Dill Pickled Cucumbers
64
The Original Tomato Sauce
65
Pineapple Chutney
66
Tzatziki and Raita
67
DIY Beauty Recipes Protein Hair Treatment
80
Yogurt & Honey Facial
80
Papaya Enzyme Facial
81
Detox Bath
THE FOOD MATTERS RECIPE BOOK - 6
81
Juices, Milks
& Smoothies
Perfect Green Juice This is our all time favorite morning youth elixir; as tasty as it is alkalizing and nourishing. Serves 2.
Ingredients 3 celery stalks 1 Lebanese cucumber 2 stems of kale 1/4 fennel bulb 1 lemon, peeled 1 green apple 1/2 inch slice of ginger Tools you’ll need
Method Put all ingredients through your juicer. Have straight away but sip slowly! Other tip: This juice recipe works well with the addition of parsley and cilantro (coriander). Be generous and juice in either of these herbs by the handful.
These are very powerful natural green plant foods for detoxing heavy metals out of your body.
A cold-press or conventional juicer A fine mesh sieve
Note
This juice is an excellent source of easily digestible alkaline minerals, such as potassium, which is particularly helpful when cleansing.
Make sure to get your celery organic, if nothing else, as conventional celery is renowned for being heavily laden with chemical residues.
THE FOOD MATTERS RECIPE BOOK - JUICES, MILKS & SMOOTHIES - 8
Instant Green Drink
No time? No excuse! This super quick green drink will instantly flood your body with nutrients. Serves 1.
Ingredients 1 tall glass of spring or filtered water 2 tsp of barley grass powder (or wheatgrass powder)
Method Stir vigorously (or shake in a jar) until well blended together. Drink immediately.
2 tsp of spirulina or chlorella powder
Note
Spirulina and chlorella are high in blood cleansing chlorophyll and studies have shown that it can help control blood sugar levels and cravings.
If you end up with a green mustache, you’re doing the right thing!
THE FOOD MATTERS RECIPE BOOK - JUICES, MILKS & SMOOTHIES - 9
Cleansing Lemon-Aid Quick, hydrating and deeply refreshing. Serves 2.
Ingredients 1 liter spring water Juice of 2 lemons
Method Mix in a pitcher or glass bottle. Drink straight away or sip throughout the day.
1 pinch of unrefined sea salt 1 inch knob of finely grated fresh ginger, (juice squeezed out between your fingers, pulp discarded) Optional: 1 tbsp raw honey Tools you’ll need
Pitcher or glass bottle
Note
As used in Indian Ayurvedic tradition for centuries ginger is used to stoke digestive fire, whet the appetite and improve nutrient absorption.
Pour over ice on a hot day for the ultimate thirst quencher.
THE FOOD MATTERS RECIPE BOOK - JUICES, MILKS & SMOOTHIES - 10
Four Quick Easy Juices Quick, hydrating and deeply refreshing. Serves 2.
Ingredients Celery Apple Lemon 3 celery stalks, leaves discarded 3 apples (Golden Delicious works well) 1 unwaxed lemon, skin left on Carrot Celery Ginger
Tools you’ll need A juicer Method Put ingredients through your juicer. Sip slowly!
4 carrots 4 celery stalks, leaves discarded ½ inch knob of ginger Summer Juice 2 small cucumbers ¼ pineapple 1 large handful of mint Pink Lady 1 small beet, dirty end peeled 2 pears 1 small head of Romaine lettuce (cos lettuce) ½ a lime, peeled If you have blood sugar issues or a Note diabetic condition, we recommend not juicing your fruit but eating it whole, or stick with our Perfect Green Juice instead.
People often ask us: What’s the best juicer to use? We say: The one you’ve already got!
THE FOOD MATTERS RECIPE BOOK - JUICES, MILKS & SMOOTHIES - 11