Lola Berry’s Inspiring Ingredients Copright Š Lola Berry 2010. All rights reserved. No part of this book may be reproduced or tranmitted in any form or by any means, electronic or mechanical, including photocopying, recording or by any information storage and retrieval system, without permission of the publishers. This edition published by: Berry Hill an imprint of One Day Hill Pty Ltd PO Box 1448 Camberwell East Vic 3126 www.berryhill.onedayhill.com.au National Library of Australia Cataloguing-in-Publication entry Author:
Berry, Lola.
Title:
Lola Berry : Inspiring Ingredients / by Lola Berry.
Edition:
1st ed.
ISBN:
9780980564389 (pbk.)
Subjects:
Cookery (Natural foods) / Health
Dewey Number:
641.563
Book design and layout by: Red Bilby Design www.redbilby.com.au Printed in China by Bookbuilders Pty Ltd
RED BILBY DESIGN
Contents
Recipes
About Lola 3 Introduction 6 Lola's Pantry Essentials 8 Energy 16 Daily Meal Portions 18 Exercise 26 Foods for Fitness 35 Digestion (cleanse) 38 Grains 42 Milk 49 Natural Sweeteners 53 Berries 58 Weight Loss 61 Weight Loss ‘Thumbs Up’ 62 Weight Loss ‘Thumbs Down’ 63 Seasonal Produce 64 Detox 67 Legumes 71 Stress and Sleep 79 Biophilia 80 Nuts and Seeds 94 Skin 96 Meat 101 The Importance of Water 102 Immune Boosters 106 Tea 109 Kids 115 Foods for the Kids 116 Reactive Foods 129 Doctrine of Signature 131 Lola's Tricks 133 Your Manifestation Board 135 Conclusion 137 Knowing Your Nutrients 138 Thanks 144
Rocket + Mint Hummus 13 Avacado & Pistachio Dip 15 Lola's Magic Muesli 21 Stewed Rhubarb 21 Banana Buckwheat Pancakes 23 Blueberry Buckwheat Pancakes 25 Mushroom Baked 29 Sauteed Kale + Silverbeet 31 Sesame Green Salad 33 Quinoa Salad 47 Agave Dressing 47 Homemade Organic Berry Jam 58 Coleslaw Crunch 68 Spicy Puy Lentil Salad 73 Lentil Burgers 75 Falafel + Salad 77 Mushroom, Feta & Pine-nut Spelt Pizza 83 Tomato, Cheddar & Basil Spelt Pizza 87 Green Tea Soba Noodles & Tempeh 89 Tofu 91 Baked Parsnip & Pumpkin 93 Pomegranite Power Mix 94 Facial-Mask Recipes 99 Berry Smoothie 105 Green Smoothie 105 Imune Booster Juice 106 Raw Fudge Balls 119 Raw Chocolate Magic Macaroons 121 Berry Soup 123 Papaya, Baby Rasperries & Lime 125 Baked Apple 127 Home-made Muesli Slice Recipe 128 Suitable for Vegetarians Gluten Free Dairy Free Suitable for Vegans
Introduction This book is all about inspiring you to love real food, have a greater understanding of what you eat and empower you to feel 110%. Nutrition plays such an important role: it affects your mood, energy levels, physical appearance and overall well-being. It’s time to take action, get inspired and be healthy! Health can be a dull and dry topic, and it can be hard to understand. With so many different diets out there it can all get a bit confusing. I’m here to tell you that it’s easy-peasy to have a healthy, balanced lifestyle without spending a truckload of money. This book is chocka-block full of health facts, some of my favourite recipes and simple tips you can implement in your everyday life. Health can be fun and super-simple! Use this book as a tool to kick-start a healthy lifestyle, and by all means, tailor it to your own tastebuds and feel free to put your own slant on meal ideas and healthy hints. Remember, if you’ve got any health concerns or you are reactive to particular foods or if you’re just after that extra boost, make sure you get in touch with your local health practitioner. There are some amazing health experts out there. Food is the key when it comes to having a healthy lifestyle; it’s just as important as exercise and mental outlook. Set your goals, but make sure you give yourself some time out. This will prevent you from burning out and help keep you in a positive frame of mind. A balanced lifestyle and a positive outlook have a massive impact on our health … so be happy and you’ll glow!
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Avacado & Pistachio Dip Avocados are a great source of good fats (which feed the brain), so here’s a versatile dip for any occasion.
Ingredients 1 ripe avocado juice of 1 lemon 1 tablespoon olive oil sea salt and freshly ground pepper juice of ½ lime pinch of sumac (optional) avocado oil to drizzle (optional) 35g pistachio kernels roasted and roughly chopped (optional); to roast, place on a baking tray, and cook in the oven at 180°C for 8 - 10 minutes, or until golden.
Method: Peel and pip avocado, then roughly chop and crush with a fork until your desired texture has been achieved. While you’re doing this, add salt, olive oil and lemon juice. To serve, dust with chopped roasted pistachio; add a dash of avocado oil and lime juice and a sprinkling of sumac and pepper. You can also use dried chilli.
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Quinoa Salad Ingredients 1 cup red quinoa wholegrain, rinsed 6 roma tomatoes, finely diced 100g baby spinach leaves, shredded ¼ Spanish onion, finely diced 1 large beetroot, peeled and grated juice and zest of 1 lemon dried cranberries, small handful 1 tablespoon sunflower seeds 1 tablespoon pepita pumpkin seeds pinch sumac
Method: Get one cup of red quinoa and cook the same way you would cook rice or according to packet instructions. To do this, simply put your quinoa into a pot and cover it with 1 ½ cups of water. As the quinoa grains cook, you’ll notice they look like they grow little tails: this is completely normal! The quinoa gets to about triple its original size. When it’s ready, the quinoa will look light and fluffy and there shouldn’t be any leftover water. This cooking process takes me about 15 minutes, with an additional 5 minutes needed to let the quinoa stand and fluff with a fork. To decrease the cooking time, soak the quinoa beforehand. Add the tomatoes, baby spinach, salad onion, grated beetroot, dried cranberries and sunflower seeds. Toss and add agave dressing. Finish with a sprinkle of pepitas and sumac. The best thing to do with this salad is use vegetables that you already have in your kitchen. Not only do you get your favourite vegetables, but you save some money and avoid wastage!
Agave Dressing Ingredients: juice of 1 small lemon 3 tablespoon tamari (wheat free soy sauce) 1 tablespoon agave splash of apple cider vinegar
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Berries Believe it or not, berries are my all-time favourite food! Why? Because these little gems provide your body with a whole wallop of nutrients! Throughout history, they were used as a form of inoculation (a way of warding off diseases). The antioxidants in berries prevent free-radical damage in the body and therefore reduce inflammation, reduce the risk of chronic diseases and promote heart protection. For me, the best bit about berries is that something so tiny can have such a burst of flavour!
Homemade Organic Berry Jam Ingredients 3kg berries 2kg panela / rapadura sugar (unrefined sugar) 4 tablespoons lemon juice
Method: Wash berries, place rapadura in bowl and place in oven on low heat to warm for later. Place berries in a big pot. Add lemon juice. Put stove on a medium to high heat and start to warm the berries. Place rapadura in pot and mix through with berries. Sterilise jars by placing in oven. Put pot on high towards end of the cooking process, removing the discharge from the top of the mixture. To tell when the jam mixture is ready, place a small amount of liquid on a plate and if it dribbles down the side of the plate when holding vertically it needs to remain on heat until it gets thicker. Place jam in the now-sterilised jars and let cool. Spread on organic sourdough toast. Also a great pressie idea!
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Weight Loss The best way to tackle weight loss is not by starving yourself. It’s about eating nutritious food, listening to your body, exercising and, most importantly, being in a positive frame of mind. There’s no point beating yourself up about weight gain as there is often an underlying reason for it. For example, emotional eating is very common. Serotonin is the neurochemical in charge of our moods. When our serotonin is low, we crave carbohydrates and sugar. Another factor can be that your metabolism is slow and you’re not burning up the calories you’re putting into your body.
Lifestyle factors: Manage your stress: Studies reveal that stress causes adrenal exhaustion and when you’re adrenals are taxed, you are more prone to weight gain … especially around the gut! Give yourself time out, especially when you’re on a cleanse. ‘Me’ time is way more important than you think. Do something you love, be it yoga, reading a book, going for a walk, or getting away for the weekend to recharge the batteries! Exercise each day: between 20 and 40 minutes. This speeds up your metabolism and helps keep you regular. See sunlight: it activates serotonin in the brain, which makes you happy. Speeding up metabolism: If we speed up our metabolism we burn calories at a higher rate. Here are the “thumbs up” for promoting weight loss:
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Biophilia Biophilia (bi-o-phil-i-a) refers to the healing power of nature. It’s so easy to get caught up in the stress of our hectic and busy lives. Nature can be the perfect solution: if you’re feeling a bit tense, stressed, tired, anxious, unhappy or all of the above, then get out in nature, see vegetation, smell the countryside, feel the sun! It could be as simple as a walk on the beach or sitting in the park; or as extreme as climbing the mountains of Peru. Get out there, let Mother Nature work her magic on you and feel the difference!
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Mushroom, Feta & Pine-nut Spelt Pizza This pizza is a real winner, and can be tweaked to accommodate whatever you’ve got in your fridge or pantry.
Ingredients 6 spelt pizza bases (or follow recipe) Topping: 2 punnets sliced Swiss brown mushrooms (small size) small bunch Italian parsley leaves, roughly chopped 2 cloves garlic, peeled and diced (optional) 350g grated mozzarella 90g pine nuts, roasted 180g feta a good glug of extra virgin olive oil sea salt and freshly ground pepper Spelt base: 2 cups wholemeal spelt flower ¼ cup extra virgin olive oil Salt and pepper ½ cup water (add water until you get right consistency)
Method: Starting with the base, sprinkle a layer of spelt flour on the board. Then place 2 cups of spelt flour in a bowl. Make a little well in the middle of the flour and add the olive oil and some of the water. Start folding the remaining liquids into the flour; soon it will start to form dough. Add the salt, pepper and mixed goodies (sun-dried tomatoes, olives and/or herbs). Knead it until you have a nice doughy consistency. Let the base sit while preparing the topping ingredients. When you’re ready, get your dough, roll on the board with the aid of a rolling pin. Remember: you’ll need to keep dusting your chopping board to keep the mixture from sticking. Roll out the dough until you’ve got the shape and thickness you desire.
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Berry Soup Ingredients strawberries, 1 punnet raspberries, 1 punnet blueberries, 1 punnet blackberries, 1 punnet half a watermelon, sliced into small cubes half a cantaloupe, sliced into small cubes juice of 6 oranges honey
Method: Blend 1 punnet of raspberries until purĂŠed (or mash with a fork). Then simply combine all fruit in a large bowl and pour raspberry purĂŠe and orange juice over the top. For added sweetness, drizzle honey to taste. Ensure your ingredients are in season for the best flavour!
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Your Manifestation Board A manifestation board is a tool that helps make your dreams a reality. You can write down your goals, find pictures that inspire you, words, poems or sounds. Some people even write cheques for the amount of money they want to make! It’s where you put all you want to achieve in one area. It’s really important to set short, medium and long-term goals so you can clearly see your progress and continual successes. Put it somewhere where you’ll see it on a regular basis. That way you’re constantly being reminded of your goals and dreams, which you are able to achieve with hard work, ambition, dedication, drive and passion! You are the master of your own destiny: if you can dream it, you can do it!
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Australia’s own bright and colourful Nutritionist – Lola Berry – shares all her best tips, information and over 30 mouth-watering recipes in one easy-to-use resource. Within these pages you’ll find detailed information on a whole range of food ingredients, as well as clear advice on how to easily implement them into your everyday life. Feel good from the inside out, boost your energy, tackle tiredness, control your weight and be inspired to love good food!
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