Food 4 LIFE - easy recipe book

Food 4 Life An Easy Recipe Book For Healthy Eating Compiled by; Tanya Kurzbock Naturopath, Herbalist and Nutritionist

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Table of Contents p1 … Table of Contents p2 … My thoughts on health and illness p3 … Prepare your SPACE - It’s all about Intention p4 … Useful Kitchen Spices p5 … Breakfast p6 … Warming Scrambled Eggs p7 … Paleo Pancakes p8 … Date and Nut Energy Bars p9 … Lunch p10 … Portabello Burger p11 … Caesar Salad with Garlic Poached Chicken p12 … Dinner p13 … Beef and Noodle Soup p14 … Potato and Cauliflower soup

p15 … Sides, Snacks and Essentials p16 … Sweet Potato Fries p17 … Paleo Hummus Dip p18 … Pantry Essentials p19 … Beef Bone Broth/Stock p20 … Ghee p21 … Raisin & Ginger Chutney Cucumber Raita p22 … Homemade Natural Yoghurt p23 … Homemade Tomato Sauce Probiotic Rich Whey Drink p24 … Something Sweet p25 … Chia Seed Pudding Paleo Chocolate Mousse p26 … Bon Apetite - conclusion. p1

Some thoughts on health and illness As we move through the seasons of life day-to-day, month-to-month, and year-to-year, we are constantly changing. Our physical body changes with age, our emotions and desires mature, and the pace at which we live ebbs and flows. If there is one thing you can be sure of, it is that nothing stays the same.

If we meditate on this statement, and sink into depths of self exploration, we may find that life has a new meaning. Each of us is on a journey, which is often not clear, and often seems a perilous road to follow. However, despite the obstacles, if we can surrender to the fact that everything changes, we can find peace in letting go.

Pain and struggle in life happens when we refuse to let go. We can hold onto an idea or belief long after that belief has served us, causing much misery. Eventually the body will try to give a clear message by showing illness. If we still refuse to let go, the illness will persist, becoming more deep set and chronic.

This illness is actually a gift - if only we can understand that it is a signal that there is discord between our sub-conscious mind and our current reality.

There are many complexities to the disease state of the body, and how you interpret them depends on your belief systems. I believe that our Soul journey is endless, that we are small aspect of God - a chip off the ole’ block. That we have chosen to become fragmented from our Source in order to experience the journey Home. I don’t know how long this Journey should take. I don’t think that it really matters. What matters is that we learn to tune into our own unique soul nature and develop ourselves. In Yoga philosophy, this is called our Dharma - each of us has our own unique path that will return us home to source one day.

The object of this book is not to define the ‘right way’ to eat or live. It is merely to inspire you, and offer some easy recipes that are nutritious to our bodies.

Don’t ever stop searching for peace of mind and your unique expression.

p2

Prepare your SPACE The quality of your food depends on more than what ingredients you use. Your food will hold a frequency, and that frequency is manipulated by thoughts and intensions and where it came from.

For example, if you make a meal with anger, your food may taste bitter and odd. You can make exactly the same recipe on a day you’re happy, and it will turn out totally different!

There is much science to back this notion, it is not merely airy-fairy ideology. For some research ideas, have a look at Emoto's water crystal experiments. If you are really keen, bring out your inner scientist and do an experiment. Get two clean glass jars and half fill them with porridge.

Label them jar1 and jar2. Hold jar1 to your heart, and think of something or someone who you love more than the stars. Then hold jar2 and and think of something very negative - maybe something you hate such as war, or an experience that you strongly felt bad about. The trick is to feel the emotion. Then place your jars in a dark cupboard and check them every few days. By about 3 weeks, you should see a significant difference in the two jars, with the positive emotion jar looking healthier than the negative jar.

So we’ve established that intension is important to food preparation. A good way to foster a positive kitchen is to have it clean and organised. Buy attractive glass jars to store your spices, use good quality, non-toxic utensils and start your food preparation on clean surfaces.

It’s all about INTENTION To bring more sweetness to your meals, you can practice devotion. Create your own ritual with these ideas; light a candle and say a prayer, have fresh flowers on the bench, play music. A glass of wine while cooking is another ritual that can make the experience really enjoyable and many people do this. However, it can also be a bad habit health wise. A good alternative may be a glass of kombucha or a special spiced tea.

Tuning into the consciousness of your food needs to go back another step to the farm and processing plant it was made in. Where you source your food is of vital importance, as much of our food in the West is adulterated and void of life. The ideal approach is to grow your own food. Any little steps have big positive effects - such as growing herbs on your balcony. If you can’t do this, then try to source the best possible produce possible go the extra mile. Buy direct from the farm, many farms deliver to urban areas now. Visit farmer’s markets. Buy organic as much as possible, and support small scale farming. Research your local area to see if you can buy organic meat straight from the farm.

The good news is that even if you can’t do any of the above, showering your meal with blessings of positive thoughts will raise it’s vibration and improve the quality of the meal.

p3

Useful Kitchen Spices Spice

Therapeutic effect

Turmeric

It has anti-inflammatory, antiseptic, antibacterial, anti-oxidant, anti-viral and anti-fungal properties. Cook with all meats to help with protein digestion.

Black Pepper

Increases the digestive fire due to its heating properties. Good for increasing stomach acid, improving circulation, and respiratory conditions.

Cinnamon

Pungent and sweet, this aromatic bark of tree is an effective spice for strengthening and enhancing the flow of circulation. It has antiseptic and detoxifying properties. It is particularly good for strengthening and enhancing the flow of circulation. It create internal heat and has a natural cleansing action which is why it is a widely used home remedy for colds and flu, and aids in the absorption of other medicines.

Cinnamon is an excellent addition to all the desserts, helping your blood sugar level stay stable and prevent blood sugar level spikes.

Cardamom

Cardamom clears food cravings and refreshes the palate. It destroys mucous in the stomach and upper GI. Cardamom can alleviate indigestion, gas, morning sickness, and acidity. It assists in the digestion and assimilation. Cardamom is a versatile, pleasant and aromatic spice used in beverages, main courses, and desserts, with sweets, savory dishes, and fruits. Ancient Egyptians chewed cardamom to whiten their teeth and sweeten their breath.

Coriander

Whether it’s the green leafy fresh cilantro or the grounding earthy coriander seed, this should always be on hand. The celery leaf acts as a cooling balm to disturbed digestion and the seeds are balancing Famous in Ayurveda as one of the three spices (along with fennel and cumin), it is used to balance and reset the body and mind. Coriander is a great natural defence against allergens. It is valuable for skin ailments and known to improve eyesight. Try adding cilantro to your salads, sprinkle on soups, or add to spicy foods. Crushing the leaves releases enzymes that break down aldehydes and destroy the ‘soapy’ or ‘buggy’ odour of cilantro.

Cumin

Cumin is a cleansing spice and helps burn digestive toxins that are considered the starting point of many disorders. Cumin helps enhance the appetite, and is helpful for the stomach, the liver and the intestines. Cumin has antimicrobial properties and it is the second most popular spice in the world after black pepper.

Ginger

A must! It brings flavour, spiciness and sweetness to food and is used widely as a digestion aid. It is an excellent remedy for respiratory conditions and to prevent colds. Ginger is an invigorating spice and is known as ‘the universal medicine’ for its versatility and healing properties. It increases digestive fire, neutralises toxins, and helps digestion, and absorption of food. It can be used both fresh and dried.

Ginger can be used to make refreshing spicy tea or in soups, stews, and appetisers. Start your day with a large cup of steeped fresh ginger tea with lemon and a stick of cinnamon. Simple, yet very energising!

Saffron

Although long valued for its exotic aroma and warm, slightly-sweet flavour, saffron has a long history of traditional medicinal use, employed among other things as an aphrodisiac, energy-enhancer, digestive aid, cough suppressant, antidepressant and analgesic. Modern research indicates saffron’s potential as an anti-carcinogen, which includes chemicals that may reduce the occurrence of cancers. Saffron’s flavour and chemical components are only released in hot water, milk or citrus.

Fennel

Fennel is a cooling spice. Fennel is extremely good for digestion. In India, eating a few fennel seeds after a meal is a common practice.

Fennel seeds are sweetish in taste, and ground fennel works very well in sauces. The seeds can also be sautéed in Ghee (clarified butter) and added to vegetable dishes.

p4

Breakfast It is a bad habit to rush breakfast as it jars the nervous system and disrupts digestion.

Breakfast is the ‘breaking of the fast’ through the night, and you should aim to wake up feeling light and hungry.

If you’re not, you need to look at your eating patterns - maybe you’re eating too much at night, or your food is too heavy for your digestion capacity. If you eat when you don’t feel hungry, you are overloading an already sluggish system, setting you up for health complaints.

To improve digestion, you may take one teaspoon of organic apple cider vinegar in 50ml of water before you eat.

Good digestion needs adequate vitamins and minerals, correct pH’s in the body, good stomach acid production and a healthy liver and pancreas.

p5

Warming Scrambled Eggs

Ingredients 8 eggs (preferably free-range, organic) 3/4 teaspoon salt Pepper to taste

preparation 5 minutes | cooking 10 minutes | servings 4

3 tablespoons coconut milk 2 tablespoons Ghee

This is a great way to start the day. Scrambled eggs taste best when they’re still a bit moist, so avoid overcooking. If your digestion is low, these can be difficult to digest. Beating the eggs and adding pepper will help.

6 spring onions, chopped 1 teaspoon fresh ginger, grated

Try our Healthy Thought suggestion to really start the day off on the best foot!

Beat eggs with coconut milk and salt. Set aside.

1/4 teaspoon turmeric 2 tomatoes, diced (or other blood group friendly vegetable)

Heat ghee in a sauté pan. Add spring onions, chilies, and ginger, and cook at a medium heat until soft. Add turmeric, pepper and cumin, and sauté for 1 minute to activate the spices. Add tomato or your choice of vegetable.

1/4 teaspoon cumin celery leaves, for garnish

Reduce heat to low and add the egg mixture, using a wooden spoon to gently scrape from the bottom of the pan. Cook slowly until the eggs set. While still creamy and moist, turn out the scrambled eggs onto a serving dish and garnish with a few celery leaves.

Vegetables used in photo; Mushroom, tomato and Spanish onion.

GRATITUDE Resist the habit to step into a frantic pace.

Turn off the TV. Or maybe enjoy silence.

Gather your ingredients on the bench and take a moment to feel gratitude.

Take a deep breath. Thank the chickens for their eggs.

Send a strong intention to the food to infuse it with energy and nourishment.

p6

Paleo Pancakes Ingredients 2 eggs (preferably free-range, organic) 1 cup pesticide free almond meal 1 teaspoon ground cinnamon 1 teaspoon ground cardamon optional 10 mashed blueberries coconut oil

preparation 5 minutes | cooking 5 minutes | servings 2

A delicious and filling breakfast that also doubles as treat. The spices aid digestion.

Crack eggs into a glass bowl and beat with a fork.

Add spices and fruit. Mix. Add almond meal and mix. Add a small amount of hot water until you get a consistency like batter - not too runny, and not 'stodgy'.

Heat coconut oil in a non stick frypan. Let it get hot, but not to smoking point.

Pour the batter onto the pan. After a minute, when the underside is light brown, flip carefully over to cook the other side.

Serve with berries and natural yogurt(pg 22) Maybe even add a bit of real, natural maple syrup for a treat.

Variation; add 1/2 tsp finely grated orange peel + 1 teaspoon poppy seeds

p7

Date and Nut Energy Bars preparation 10 minutes | cooking 30 minutes | servings 6

Ingredients: 2 cups medjool dates, pitted and very finely chopped ½ cup mixed nuts (almonds, macadamia, walnuts, pecans) 3 TB coconut flakes, toasted

Directions: Heat skillet to medium, add coconut flakes and toast until golden brown, about 6 minutes, occasionally stirring or tossing. This has to watched the whole time as coconut flakes will go from golden brown to burnt in seconds.

In a mixing bowl, mash chopped dates and then stir in nuts and coconut flakes.

Pour mix into a baking dish, lined with baking paper, to a thickness of about ¾ inch (2 cm).

Refrigerate for at least 30 minutes.

Remove from dish by pulling up the baking paper.

Cut to desired size.

The perfect snack for on the go.

However, don’t slip into the habit of eating on the run - this is disadvantageous for digestion.

When we are moving or thinking actively, our nervous system switches to activity mode called the sympathetic nervous system, better known as ‘fight or flight’.

When we sit down, breath calm, and relax our body, we switch to the parasympathetic nervous system, also known as ‘rest and digest’.

p8

Lunch Lunch time is when our digestive fire is at it’s peak. Just like the noonday Sun, our body reflects and responds to heat of the day by secreting more digestive juices. Foods are digested well, especially proteins, so enjoy a substantial and nourishing midday meal.

If you have weak digestion, or feel sluggish after eating raw food, then it’s not for you - stick to cooked vegetables with digestive spices and ghee.

p9

Portabello Burger

Ingredients 4 large portabello mushrooms Lettuce

preparation 10 minutes | cooking 30 minutes | servings 2

sliced tomato baby spinach

You can still enjoy yummy burgers - the paleo way! Use Portobello mushroom caps in place of bread slices for a sandwich that’s anything but ordinary.

avocado homemade tomato relish salt & pepper your choice of protein - fish, falafel, salmon, beef, shredded chicken, etc.

Prepare the mushroom caps: Heat a skillet over medium heat with 1 Tablespoon fat per mushroom cap. Depending on the size of the skillet, the mushrooms may need to be done in batches. When the pan is hot, add the mushrooms to the pan, top side up. Cook for 5 minutes. Flip with tongs and cook for 5 minutes, top side down. Remove from pan and allow the mushrooms to cool and drain on paper towels top side up, as they will be a bit soggy at first. Set aside until ready to assemble sandwiches.

+ what ever else you like!

Assemble the sandwiches: Place a Portobello mushroom cap top side down. Top with your chosen ingredients such as lettuce and tomato or any other sliced vegetables, and top with the second mushroom cap. Press firmly together and serve.

I love adding homemade sauce (p23) to these burgers to really make them tasty!

p10

Caesar Salad with Garlic-Poached Chicken

GARLIC POACHED CHICKEN 2 6-ounce boneless, skinless chicken fillets 4 garlic cloves, peeled and crushed 1 heaping teaspoon sea salt 1 Tablespoon dried oregano

preparation 10 minutes | cooking 20 minutes | servings 2

CAESAR SALAD 2 eggs yolks (preferably organic, free range)

A delicious recipe from Chris Kresser’s ‘Better Than Paleo’ E-Book.

Place chicken, garlic, salt, and oregano in a pot, fill with enough water to cover the chicken.

Over high heat, bring water to a boil, then reduce to a simmer, cover, and cook steadily for about 15 minutes.

Remove the chicken, let cool and thinly slice lengthwise.

2 Tablespoons lemon juice 1 Tablespoon Dijon mustard 1 Tablespoon minced anchovy fillets 1/2 cup extra virgin olive oil 3 garlic cloves, pressed through a garlic press or minced Sea salt and freshly ground black pepper, to taste

Place the romaine leaves in a large bowl or platter. Put egg yolks, lemon juice, mustard, and minced anchovy in a mixing bowl and whisk until combined.

romaine lettuce, washed and torn into bite-sized pieces zest of 1 lemon

Using the same emulsification process that is used to make mayonnaise, very slowly add the olive oil while whisking constantly. Add oil slowly and in a thin stream, whisking for a long time until consistency becomes thicker like that of mayonnaise. Use more olive oil if necessary. (You can experiment with this process with a food processor or blender as well, which would save some time.)

Mix in the minced or pressed garlic, and whisk further to combine. Season with salt and pepper.

Pour dressing over the romaine, add lemon zest and toss to combine. Arrange the chicken slices on top and serve.

p11

Dinner My favourite rule of thumb of when to eat your food is;

Eat the Breakfast of a King The Lunch of a Queen And the dinner of a Pauper Aim to have an empty stomach when you go to bed, to allow your body to put all it’s energy into healing itself through the night - not digesting food.

The human body need 6-8 hours of sleep each night just to recuperate from normal metabolism and function. When you are recovering from illness, acute or chronic, it will need more.

I have included some light meal ideas in this recipe book. When recovering from any illness, bone broth is the perfect choice.

p12

Beef and Noodle Soup preparation 15 minutes | cooking 10 minutes | servings 2

This is made with pre-made beef bone broth (see pg. 19) Chicken stock can be used in place of beef.

Begin to warm 4 cups of beef broth in a large pot.

Now chop all ingredients to your preferred size for a soup.

Add all ingredients to the pot and bring to the boil.

Turn off when vegetables are soft - about 5 minutes.

Serve up and garnish with some fresh parsley of coriander.

————————————————————————— Ingredients 4 cups beef bone broth (pg. ) 1/2 head of broccoli 1 carrot 1 clove minced garlic 1 packet of konjac noodles (rinse under water) Salt and Pepper to taste

You can really play with this recipe - use any vegetables you like and add extra meat such as shredded beef.

p13

Potato & Cauliflower Soup preparation 15 minutes | cooking 10 minutes | servings 2

This is warming and easy to digest thick, smooth soup recipe.

Perfect in Winter or cold weather.

Boil cauliflower and potatoes until tender.

Blend the vegetables, adding water as needed to get a nice consistency.

In a pot, heat the ghee.

Add Hing powder and roast briefly. Then add garlic and ginger and cook for a minute until golden brown.

Add cumin and fennel seeds, black pepper, and salt.

Add the pureed potato/califlower mix now and stir well, heating through.

Serve hot with some coriander sprinkled on top.

————————————————————————— Ingredients Cauliflower chopped - 1 whole if small or 1/2 if large 2 potatoes peeled and chopped.

Ghee 1/2 tsp hing powder (available from Indian grocer) 1tsp Cumin seeds 1 tsp Fennel seeds 1/4 tsp ground black pepper 1/2 tsp rock salt 1 tbls finely grated fresh ginger 2 cloves finely chopped hgarlic 6 cups water

p14

Sides, Snacks, and Essentials Whether you’re entertaining, or looking for lighter options, these small meals are delicious and nutritious.

p15

Sweet Potato Fries preparation 5 minutes | cooking 30 minutes | servings 4

Sweet, salty, and spicy, these are a delicious snack or entree.

For a traditional fat of choice, coconut oil or melted lard work best.

Preheat oven to 220 degrees.

Cut the sweet potatoes in half crosswise and then in half again lengthwise. Cut these chunks into thick or thin wedges, about a 1/2inch thick. They should be uniform in size for even baking.

Add the wedges, oil or melted fat, and spices to a mixing bowl and toss until the sweet potatoes are evenly coated.

Transfer to a lightly greased baking dish and bake for 30 minutes. After the first 15 minutes, flip the wedges and continue to cook. When done, salt to taste.

Ingredients 3 medium sweet potatoes, washed and optionally peeled 3 Tablespoons traditional fat of choice 1 1/2 teaspoons paprika 1 1/2 teaspoons ground cumin 1/4 teaspoon cayenne (optional if you like spicy fries) around 1 Tablespoon (15 ml) sea salt, to taste

p16

Ingredients; 2 medium zucchini, chopped 3/4 cup tahini 1/4 cup olive oil, plus extra for garnish 1 lemon, juiced 2 medium to large cloves of garlic 1 teaspoon ground cumin 1 teaspoon sea salt 2 teaspoons fresh parsley, minced for garnish 1 teaspoon paprika (optional)

Paleo Hummus Dip preparation 15 minutes | servings 2

Zucchini is used in place of the traditional chick peas in this Paleo version of hummus, for a bean-free version of this classic dip.

Place all ingredients in a blender or food processor with the zucchini chunks on the bottom.

Blend until smooth.

Serve “hummus� in a bowl, top with parsley, drizzled olive oil and paprika, if using.

Serve with sliced vegetables and/or green lettuce leaves.

p17

Pantry Essentials These are must have food items to stock a healthy kitchen. Homemade is always best, and the following recipes are simple to make - many in one pot!

Other shop bought items I personally like to stock in my pantry at all times are; • organic coconut oil and butter • extra virgin organic olive oil - not to cook with, but rather to dress salads • almond meal • xylitol • raw honey - only use sparingly • a variety of dried herbs and spices • organic brown rice • apple cider vinegar

Note - shop bought sauces are full of preservatives and best avoided Instead, experiment with your own homemade sauces, which will add health benefits to your meals and also add lots of flavour.

p18

Beef Bone Broth/Stock

Ingredients 2kg beef bones (preferably marrow and knuckle bones) 2 onions, peeled and cut in half

preparation 10 minutes | cooking 3.5 hours | servings 4 quarts

4 carrots, peeled and coarsely chopped 2 bay leaves (preferably fresh, but dried will also work)

This stock should be rich. The best bones to use are marrow bones combined with any other beef bones, such as knuckle bones. Any scraps of meat cooked or uncooked can also be added.

2 teaspoons fresh thyme 4 cloves 4 celery ribs, chopped 1 cup parsley

Preheat the oven to 200 degrees.

Place the bones, onions, and carrots in a roasting pan and roast for 15 minutes or until very well-browned.

Add 1/2 inch of water to the pan so drippings don’t burn and stick to the bottom.

Add everything from the roasting pan (scraping the bottom), 6 quarts of water, and all the remaining ingredients to a stockpot. Bring stockpot to a boil, reduce to low heat, and simmer, covered, for 3 hours.

Strain the stock.

When the stock is completely cold, pour it into 1-quart mason jars and refrigerate for later use.

It should last about a week in the refrigerator; you can also freeze it in bulk or individual portions in freezer-safe plastic bags.

Tanya says; Bone broth is one of the most under used super foods. This broth heals the gut, due to its high gelatine and glutamine content. It is full of minerals and trace nutrients. For issues such as arthritis, allergies, autism spectrum disorders, and much more, drink a small cup of bone broth before each meal. You will be amazed at the turnaround!

p19

Ghee preparation 0 minutes | cooking 15 minutes | servings 1kg

Ghee is the perfect medium to transport the medicinal spices to all the tissues go the body. Use liberally for good health.

Ingredients; 1 kg unsalted butter - organic

Method; Melt butter in a large pot on high heat.

Once butter has melted, reduce heat so that the butter is gentle rolling and simmering. It will be quite noisy, with a lot of crackling noises.

Continue to cook and stay with the pot at all times. The ghee will be ready when the liquid is gold and see through. There will also be brown curds on the top and bottom of the pot. The noise will also subside.

Remove pot from heat and let it cool before straining it through a very fine strainer. If can also strain it through a cheese cloth if needed.

The remaining curds are the milk solids, which contains lactose. Most people with a dairy intolerance can happily use ghee.

Ghee is also called clarified or purified butter.

p20

Raisin & Ginger Chutney

Cucumber Raita

preparation 10 minutes | cooking 0 hours | servings 4 quarts

preparation 10 minutes | cooking 0 hours | servings 4 quarts

A wonderful Ayurvedic condiment to add to a variety of meals. Traditionally eaten with curries.

A cooling and fresh condiment that is lovely with curries. Best eaten on hot days. The spices increase digestibility.

Ingredients; 1 cup raisins 1/4 cup water 2 tsp finely grated ginger 2 tsp fennel seeds

Ingredients; 1 cup natural yogurt (see recipe next page) 1 small Lebanese cucumber chopped into small cubes.

1/4 tsp black pepper 1/4 tsp pink salt 1 tsp ghee 1 tsp cumin seeds

Method; Combine raisins, ginger, and water in a blender and blend until smooth. Add more necessary to get to the right consistency.

In a pan, dry roast the fennel seeds until they pop.

Mix the fennel seeds, ginger and chutney mix together in a bowl and serve.

Method; In a pan, melt the ghee.

Add cumin seeds and roast until their colour changes.

In a separate bowl, combine yoghurt, salt, pepper and the above ghee/cumin seeds mix.

Whisk to aerate until it is a smooth consistency.

p21

Homemade Natural Yoghurt preparation 10 minutes | cooking 6+ hours | servings 4 cups

A wonderful way to increase the good bacteria in your gut. This recipe can be made without a yoghurt maker.

Ingredients; 1 litre organic milk Culture starter - either 2 heaped tablespoons of live yoghurt - or 2 capsules of live probiotic supplements.

Method; Step 1; scald the milk. In a large pot, heat milk until it nearly comes to a boil. This should take 3-5 minutes - so don’t leave it. As the milk is just starting to bubble around the edges of the saucepan, remove from the burner. Put a lid on the pan if you want, and then walk away.

Step 2; let the milk cool. Check by touching the bottom of the pan. You should be able to hold your fingers there for 10 seconds - that’s when it’s cool enough for ….

Step 3; add your choice of Culture Starter. I personally have only ever used yogurt. from the previous batch, but many use starter sachets. Mix with a whisk.

Step 4; cover the pot and let it sit in a warm place for about 6 or so hours. If it is cold, you will need to put the pot in a preheated oven just toasty warm - not hot. The live culture just needs a nice warm environment to multiply. In Queensland, you can get away with leaving it a dark cupboard overnight.

If you want your yoghurt thicker, take a cloth such as a tee-shirt, tea towel, or cheese cloth–stretch it over the top of a bowl. Keep the cloth in place with several rubber bands stretched around the outside of the bowl. Then pour your yogurt onto the strainer you’ve created.

Place the bowl and suspended yogurt into the refrigerator. Let the yogurt drain for a couple of hours. The longer you let it drain the thicker your yogurt. p22

Homemade Tomato Sauce

Probiotic Rich Whey Drink

preparation 10 minutes | cooking .25 hours | servings 6 cups

preparation 5 minutes | cooking 0 hours | servings 4 cups

Real homemade ketchup is a fermented product that used to be a standard in American kitchens, along with homemade pickles, sauerkraut’s, relishes and other healthy and natural fermented products. It’s easy to make and delicious. This recipe uses whey, which is a byproduct of yoghurt making.

Another great use for your leftover whey. This is an amazingly delicious and energising drink, particularly in warmer weather.

Ingredients; 4 cups tomato paste 1/2 cup honey or maple syrup 2/3 cup whey 5 tbls apple cider vinegar 2 tsp allspice 2 tsp pink salt 1 tsp clove powder 1 tsp cumin powder 1 tsp pepper powder

Ingredients; 3 cups cold yogurt whey the juice of 1 lemon (or lime) 1/4 teaspoon cardamom powder 1 tbls maple syrup

Method; Combine all of the ingredients in a jar and shake well.

Method; Blend well until totally smooth and fill sterilised mason jars.

Pour some whey over the top of each jar to cover sauce.

Loosely cover jars with lids or cloth and let sit at room temperature for four days.

p23

Something sweet Sweet is one of the 5 tastes, and glucose is the most used nutrient in our body for energy and metabolism.

The problem in our Western culture is the practise of excess. Too much of a good thing is bad! Especially when it comes to sugar.

When we crave sweet tastes, there are two things occurring. At a physiological level, our pancreas is unbalanced, and this can be connected to an imbalanced endocrine system - thyroid, adrenal, and hypothalamus imbalance.

At an emotional level, it means that we are missing ‘sweetness’ in life. This is a common problem when we don’t have a rooted spiritual practice that nurtures our soul. Our society tends to look for this sweetness in a loving partner, our family, and when that fails, in our food. Think about all the hollywood movies that repeat this over and over again. We can never be personally satisfied - at least not for very long - when we search for sweetness in material things, or outside ourselves. We must find the sweetness that in inside us right now and always.

If you are missing sweetness in your life, I encourage you to look deeper than a TimTam. Some suggestions are books by Thomas Moore, Eckhart Tolle and Deepak Chopra. They explore the deeper aspects of life and can help us begin and enrich our own inner search.

p24

Chia Seed Pudding

PALEO CHOCOLATE MOUSSE

preparation 10 minutes | cooking 1 hour | servings 2

preparation 10 minutes | cooking 0 hours | servings 4 - 6

A delicious dessert or snack full of good fats and protein.

Being healthy doesn’t mean ruling chocolate out totally! This is a healthy option, packed with good fats.

Ingredients; 2 cups of unsweetened almond milk or coconut milk ½ cup of chia seeds ½ cup of vanilla extract 1/2 – 1 tablespoon of manuka honey Topping (optional) - your choice of fruit or nuts.

Method; Combine almond milk, chia seeds, vanilla essence and honey in a bowl.

Mix it will until the mixture begins to thicken.

Place the mixture in a bowl or in several glasses.

Place in the fridge with a cover on, overnight or at least for an hour so that it can thicken.

When you want to eat it, take it out and add a little water if needed.

Add topping when you are ready to eat it.

Ingredients; 1 ripe avocado 1/4 cup date paste or 4 medjool dates, pitted 1 tbsp raw honey 1 cup full fat coconut milk 1/2 cup organic cacao powder 1 tsp instant coffee 1/4 tsp Himalayan salt 1 tbsp pure vanilla extract

Method; Process avocado, date paste (or pitted medjool dates), honey and coconut milk in a small food processor until smooth and creamy.

Add cacao powder,instant coffee, salt and vanilla and resume processing until well incorporated.

Transfer this mixture to the bowl of your stand or handheld mixer and whisk on high for 4-5 minutes until light and fluffy.

Divide the chocolate mousse between 4 to 6 individual dessert bowls, dust lightly with cacao powder and refrigerate for 4-6 hours, or up to 2 days.

Note; that this mousse can also be served immediately, but its texture greatly benefits from it sitting in the fridge for at least a few hours. p25

Bon Apetite!

I hope you enjoy some of my easy and nutritious recipes!

These recipes are suitable for most people, but if you have particular digestion issues or a chronic health concern, some of these recipes may not be right for you. As a nutritionist, I work with my clients to give them a suitable diet based on their health condition and genetic makeup. If you want help to have an individualised diet designed for you, please contact me through my website;

www.in2wellness.com

Please stay tuned for more inspiration, programs, and upcoming seminars and retreats by subscribing to my newsletter.

Yours in health and awareness,

Tanya x

p26