Naturally
NUTRITIOUS WHOLEFOOD COOKBOOK
gluten-free, wheat-free, sugar-free and dairy-free options
Heidi du Preez & Karen Werge Tilney Photographs by Neil Corder
NEW REVISED EDITION
Naturally
NUTRITIOUS WHOLEFOOD COOKBOOK
gluten-free, wheat-free, sugar-free and dairy-free options
Heidi du Preez & Karen Werge Tilney Photographs by Neil Corder
NEW REVISED EDITION
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WHOLEFOOD COOKBOOK
© text Heidi du Preez and Karen Werge Tilney 2012 © photographs Neil Corder 2012 © design and layout Heidi du Preez 2012 Aardvark Press (Pty) Ltd - First edition 2005 Natural Nutrition - Second edition 2012 Visit our websites:
www.naturalnutrition.co.za www.ancientgrain.co.za All rights reserved. Apart from any fair dealing for the purposes of research, criticism or review as permitted under the Copyright Act, no part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, scanning and recording, without the prior written permission of the copyright owners. Design and layout:
Renée Bull from Tweak Design Studio (www.tweakdesignstudio.co.za) Photographs: mainly by Neil Corder (www.neilcorder.com) Editing and proofreading: Two Red Crows Publishing (www.tworedcrows.com) Cover design: Tweak Design Studio
Primary ISBN 978-0-620-54400-9 eBook Media: ePDF ISBN 978-0-620-55099-4 ePUB ISBN 978-0-620-55100-7
Disclaimer The information in this book is presented for educational purposes. It is not intended to replace the services of health professionals. The authors shall not be liable for any loss, injury, or damage allegedly arising from any information or suggestion in this book.
WHOLEFOOD COOKBOOK
Dedication To the men in our lives Sam, Christoph and Christopher
Endorsement This book has been endorsed by Daleen Totten, publisher and editor of The South African Journal of Natural Medicine, and in a foreword by Dr Bernard Brom MB ChB (UCT), CEDH (France), Dip Acup.
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WHOLEFOOD COOKBOOK
Foreword
Indigestion, abdominal discomfort and constipation are some of the most common conditions seen in medical practice and many of these symptoms are due to poor eating habits. Of course, it is not only poor food choices and combining that are the problem, but also a combination of stress, food prepared in a hurry, too much talk at meal times, eating too fast, drinking too much liquid during meals and simply eating too much. In Naturally Nutritious Wholefood Cookbook, Heidi and Karen have gone a very long way to present food choices in a wonderfully refreshing manner. Like them, I believe that it is generally important not to get too stuck on a particular diet fad. Let common sense and experience be your guide. In saying this I am well aware that we are often deluded by clever advertising and the incredible hidden agendas of food companies trying to sell their products as 'natural' and 'healthy'. I think particularly of genetically-modified food products; food heated to very high temperatures (which denatures it) and a range of other processes which supposedly 'purify' natural foods, yet do not require the companies to state on the label what has been done. In the latter case I am referring particularly to the vegetable oils found in supermarkets and sold as cooking oil. These are highly-refined and should rather be replaced by cold-pressed oils. Also bear in mind that manufacturers may use tap water, which is heavily contaminated with chlorine, fluoride and other chemicals, in their products. In this Wholefood Cookbook, Heidi constantly points out that it is best to stick to foods that are as close to their natural state as possible. This is the wisest statement that can be made about food choices but, as the example of cooking oil above shows, be sure that you are acquainted with the way food is manipulated. Genetically-modified or GM foods are on the increase and they look and taste 'natural'. However, in one study cows were given two piles of corn. They all congregated and chose to eat from the pile of non-GM corn. When it was finished, they nibbled on the GM corn, but quickly changed their minds and walked away. After thirty years of practice in natural medicine I sometimes think that the single most important treatment of any disease is to look at the diet and change it to exactly the kind found in Naturally Nutritious Wholefood Cookbook. Every cell in the body is constantly in the process of being replaced. The skin and mucous membranes die off and are replaced daily. Even the liver, bone, heart and all the other organs and tissues replace dying cells. If a factory makes furniture and only cardboard is delivered to that factory, then the furniture coming out of that factory will be made of cardboard. There is obviously a great difference in quality between furniture made of cardboard and that made of wood. If you want your body to be made of good quality cells and not filled with plastic and foreign chemicals unfamiliar to it, then choose your foods wisely and with care. If the quality of the ingredients is good, then go ahead and enjoy the wonderful, simple recipes in this book. Dr Bernard Brom, MB ChB (UCT), CEDH (France), Dip Acup
WHOLEFOOD COOKBOOK
contents introduction guidelines for a healthy diet seasonal chart metric volume equivalents breakfast ideas smoothies and drinks snacks dips, pâtÊs and pestos sauces, dressings and pastes salads soups breads, grains, wheat and gluten light meals meat, poultry and fish vegetables and grains sweets and desserts cake, muffins and biscuits glossary recipe index index
1 5 8 15 17 25 31 37 45 51 59 65 79 91 103 109 117 125 129 131
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to 'treat' any specific health condition, but rather to address the poor eating habits we have adopted. I do not believe in dietary extremes. Including only raw fruits and vegetables in your diet can be as detrimental to your health as eating a diet consisting only of junk food. There are many diets and diet philosophies out there such as food combining, blood group diet, low glycemic index, vegetarianism, and eating according to your metabolic type. Although there might be substance in some of these, for me the answer lies in simplicity and practicality. We should eat unprocessed food in the right proportion. Following a balanced, natural, wholefood diet these days is already enough of a challenge! I believe that wholefood, not isolated vitamins and minerals, holds the key to health and personal wellness.
‘Enjoy unprocessed wholefoods in the right balance – feast like a king – but don't let food become your god!'
A
s a nutritional therapist, I might advise my patients to cut out wheat, limit dairy, or to avoid yeast and sugar, depending on their health issues. However, I realised that many patients were struggling to prepare meals according to my recommendations. This realisation provided the catalyst for Karen and I to compile a simple set of recipes to help implement the advised changes. The end-result was the book Naturally Nutritious. After 7 more years of experience and test-baking, a revised edition, Naturally Nutritious Wholefood Cookbook came to light. This wholefood cookbook contains simple, practical, economical, foolproof recipes for everyday living. The emphasis is on natural, unprocessed and unrefined wholefoods served in the right proportion. This is the basis of wholesome nutrient-dense, health-sustaining nutrition. The ingredients used are fresh root and leafy green vegetables, nuts, seeds, free-range and organic meat, poultry, eggs and dairy, wholegrains, fruits, fresh herbs and spices. We also introduce lesser-known ingredients such as carob, millet, quinoa and chickpeas to the health-conscious cook. The recipes in this book serve as guidelines – your own creativity is without bounds! Although this book contains recipes that are wheat-free, yeast-free, low in dairy and sugar-free, it is not written for patients following a specific therapeutic diet. The idea is not
The body is a sophisticated machine that consistently transforms food for energy and growth. Therefore, eating is being. Our health depends largely on the food we eat. Most of our chronic and degenerative diseases, from which we suffer today, are a direct result of our poor eating habits. Nutrition is not the only determinant of our health, but it is surely one of the factors over which we have the most control. It's our choice as to what we put into our mouths. Prevention is possible, and must be the model of choice in fighting disease. To be optimally healthy, we must live according to the laws of nature. We need clean air, clean water, a nutrient-dense diet, sunshine, rest and sleep, exercise and recreation, a good sense of humour, laughter, joy, creativity, a vision and spiritual development. We must have love, faith and trust in life, ourselves and in God. To live to our fullest potential and enjoy true quality of life, we must take care of our body, mind and spirit.
Heidi du Preez
WHOLEFOOD COOKBOOK
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ift your senses by breathing in the fragrance of freshly chopped coriander. Feast your eyes on the deep red of chillies, the purple of aubergine and the green of peppers. Scoop your hands through bags of grain and pour spelt, sorghum and barley through a stone-mill and delight in the soft light flour pouring out of the nozzle. This is the wholefood experience.
‘To me food brings joy; and the promise of wholefoods is to bring abundance in every way.' I am grateful to Silwood Kitchen's Cordon Bleu School of cookery in Cape Town for providing me with an exciting foundation into the world of food and herbs. For many years I ran a successful 70 seater restaurant in a beautiful Cape garden centre, but eventually it took its toll on my health. I reached a point of physical and spiritual exhaustion, and suffered classic burn-out symptoms. My interest in wholefoods was ignited when the nutritional
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advice given was to cut out wheat, sugar, yeast and limit dairy. Wandering into a health shop, I was intrigued by the range of unfamiliar grains such as sorghum, buckwheat and millet. I filled my basket with these grains as well as raw honey, nuts, spices and seeds. Back home, I threw out the refined and preserved products that filled my kitchen cupboards. I set about cooking with these new products with enthusiasm, but discovered to my astonishment, that gluten-free grains required a whole new method of preparation and baking. On one of my trips to a health food shop I met Heidi. There was an instant rapport and our enthusiasm for using seasonal vegetables, sun-ripened fruit, free-range and organic meat resulted in my spending many hours in the kitchen creating and testing wholefood recipes. There was an added bonus: I had been struggling to conceive, but my new way of eating prepared my body for the miracle of natural childbirth; an experience that filled me with joy and gratitude. Today I live with my daughter and husband in the African bush where the wildlife roams against the backdrop of the mighty Drakensberg. The beauty of my natural surroundings echoes and enhances my journey with natural wholefoods. It is with an attitude of joy and gratitude that I share the knowledge that I have gained over the years with you.
Karen Werge Tilney
1
INTRODUCTION
introduction When we examine the hundreds of books about nutrition that are available, we may become completely bewildered by the contradictory theories we read. The only thing that health and food experts have done consistently in the past is to create epidemics of confusion and anxiety. Conflicting advice is propagated through the media and we are constantly overwhelmed with new and contradictory information. Moreover, we lack the wisdom to differentiate and apply nutritional knowledge. It is important to understand the principles that constitute the framework. The purpose of this book is to address the fundamental principles of good health and a good diet. The symptoms of the diseases we experience are merely indications that we are making mistakes, and these require more than mere patchwork to produce lasting, healthy effects.
Today, we know almost everything about medical technology and physiology. Yet millions are still suffering from socalled “degenerative diseases”, such as heart disease, cancer and diabetes. These diseases are caused more by lifestyle and diet than by fundamental changes in natural physiology. Modern humans have lost touch with the essence of the diet and lifestyle of their foraging ancestors. We have lost our natural instinct for what is healthy and sustaining. Ironically, our immediate ancestors ate the kinds of foods many of us today would avoid. Animal protein was a mainstay for daily diets, as was farm fresh butter. Ancient foragers ate diets composed mostly of nutritious plant foods that are high in fibre, such as sunflower seeds, ground mesquite and cactus seeds, acorns, walnuts, pecans, persimmons, grapes, berries, the soft basal leaf portion of sotol and agave, and cactus flowers, fruits and pods. Their plant-rich diets were balanced with between 10 and 20% meat obtained from small animals such as mice and several types of rat-sized
rodents, fish, freshwater clams, small lizards, caterpillars and grasshoppers, small birds and bird eggs and, when they were lucky, rabbits and deer. Pizza, hamburger and icecream diets of today are a far cry from what our ancestors enjoyed. Further, the poisons of the technological age are very recent introductions to the diets of the masses – so recent that our bodies have not been able to adjust to these synthetic chemicals and processed foods. Today, more than three million synthetic food substances are known, and more than 25 000 are added each year. Over 30 000 are produced on a commercial scale. Only a tiny fraction is ever tested for toxicity. Processed foods have been available freely only for the past 100 to 150 years, since the time when huge flour mills and sugar refineries were introduced during the Industrial Revolution. Processed and refined foods are ruining the health of millions – yours too – through sheer ignorance of what these foods can do to our bodies. Each of us can invest in our own future. Our challenge is
WHOLEFOOD COOKBOOK
to make informed choices. We don't have to give up the blessings of civilisation, but we do need to live in harmony with our body's physiology. By selecting a diet that approximates the proportions of fats, fibre, protein and complex carbohydrates eaten by our ancestors, and by reducing our intake of refined food, we can benefit from eating a near 'perfect' diet.
What is health? The definitions of 'health' and 'illness' are subjective terms unique to each individual. One person's normality might be another person's pathology. Albert Szent-Gyorgyi, the Hungarian biochemist who discovered vitamin C, said, 'Very few people know what real health is, because most are occupied with killing themselves slowly'. Most of us are not sick enough to lie down, the horizontally ill, but suffer from one of the so-called “civilisation diseases�. Thus we are vertically ill! Do you fall into this category? We might not all suffer from cancer, heart attack or stroke. However, we all have at least one of the following debilitating conditions: chronic fatigue syndrome, allergies, food intolerances and multiple chemical sensitivities, high cholesterol or high blood pressure, arthritis, migraines or headaches, over-weight, digestive problems, constipation, acne, memory loss, poor concentration, hyperactivity, loss of sex drive, premenstrual syndrome or menopause. The vertically ill often become trapped in a cycle of dependency on their doctors to monitor and constantly adjust their medication. They derive only limited benefit from the 'addictive' array of anti-depressants, tranquilisers, antiinflammatory drugs and antibiotics. Sadly, most people are living at only half of their full health potential. They are not really sick, but they are not truly well either. Health and happiness means that we are rid of fatigue and 'dis-ease' and have a good appetite, good memory, good humour, and precision in thought and action. It means we are free from anxiety and fear; we have great spiritual insights and a great capacity for survival over illness. We enjoy long and good quality lives!
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the problem itself. We usually look for quick 'fixes' and want to see immediate results. Conversely, when a person is working towards getting well on a natural program, they should realise it will take approximately one year for the body to repair and regenerate. This is true healing and not just treating the symptoms. Tomorrow's medicine will not only be about using nutrients instead of drugs. It will be about revealing the true causes of disease. In most cases these lie in faulty nutrition, pollution, toxicity, stress, and lack of exercise. Yet the greatest causes of all are ignorance and arrogance! Our drug-oriented medical system continues to undermine our faith in nature, natural living, natural healing and ourselves. Vested interests reflect social values. Security, control, status, power and wealth all currently rate higher than health in our society. This will change only when individuals and organisations put health higher on society's agenda. We must turn again to nature and God as our 'doctor'. We must lead simpler, more natural, less stressful lives. We must take personal responsibility for learning to care for our health and practicing self-care. We should live in line with nature and our own nature, rather than the demands of corporations and other vested interests that work against our health. At present, diseases still get the lion's share of attention, while health is neglected. The focus should be on 'wellness' instead of 'illness'. We study many diseases in great detail, but no university in the world educates us in the nature of health. As a result, consumers must rely on anecdotal and non-mainstream sources for their health education. Despite the growing body of documented medical evidence that diet both causes and cures disease, nutritional awareness remains far from a 21st century world ideal. In their whole career of medical training, doctors might have only one lecture on nutrition, if any! By omitting the subject of nutrition, medical schools are not only perpetuating a nutritional 'knowledge vacuum', but they are sending out a negative message about the importance of nutrition in health as well. With our doctors ill-educated on nutrition, it's no wonder the public continues to lag in its own nutritional awareness.
And if we are ill? We need to address the real causes of unhealthy lifestyles that enslave us to destructive 'emotional crutches', such as smoking, alcohol, unhealthy eating and substance abuse. We have to find healthy alternatives in dealing with stress and to provide for our mental and emotional needs. Most prescribed drugs merely mask the symptoms and leave the actual problem unsolved, for example, nonsteroidal anti-inflammatory drugs for arthritis merely reduce the pain. People may realise that their headaches are not due to 'aspirin deficiency syndrome' and that prescription drugs that induce diuresis do not properly address their hypertension. We must seek for solutions that address the root causes of our problems and support the proper restoration of normal healthy bodily functions. Treatment of the symptoms of a condition is not wrong, but it is wrong to think that by eliminating the symptoms we have dealt with
The highway to health The most important key to optimum health is having the right attitude. To regain health we need to take responsibility for our own recovery. Health is a do-it-yourself effort as it is only through self-effort that the basics of good health will be realised. It is only through self-effort that we will be able to understand what must be done and why it must be done, and it is only through this acquired understanding that we will be able to reject all the nonsense which has been written and propagated about health. We should empower ourselves to address the causes of disease, by changing our lifestyles, amending our diet and taking steps to rebuild our immune systems. With or without hi-tech tests and scientific studies, we all know we're at risk of life-style related diseases, but we don't just have to sit back and let disease happen. Let prevention itself be the cure!
guidelines for a Given below are general dietary guidelines to maintain optimum health. Everyone's biochemical and microbiological make-up differs and we all have different needs and desires. Therefore, listen to your own body and inner voice and do what is best for you!
Balance Ideally, our meals should consist of 20% complex carbohydrate (starch), 20% protein, 10% fats and oils and 50% salad and/or vegetables (see figure 1). Good examples of food found within these different food groups are: 타 complex carbohydrates (starches) - sweet potato, butternut, potato with its skin, brown rice or any other wholegrain; 타 protein - found in pulses; animal protein like fish, venison, organic or free-range beef, lamb and poultry, egg or dairy; 타 fats and oils - seeds and nuts, cold-pressed seed and nut oils, extra-virgin olive oil, butter and coconut. These percentages (per weight) should reflect the proportions of our overall food intake per day as well. One should ideally eat between seven and nine servings of different vegetables daily, limiting fruit to only two per day. When our wholefood intake is balanced in this way, we will have balanced proportions of acid and alkaline foods and all the fibre and nutrients our bodies need to be healthy.
Salads and vegetables
50% Fats and oils
10%
Carbohydrates
20% Protein
20% Figure 1: Daily Meal Proportions
healthy diet Variety Eating a variety of food is important. Our bodies are made from the elements of the earth. Our bones and our muscles require different nutrients. Our adrenal gland has a different make-up to our thyroid. Our lung structure needs different foods to our eyes. When we look at the intricate chemical make-up of the body, we can see it is composed of, and needs, many different kinds of vitamins, minerals, enzymes, cell salts and chemical elements. It is therefore very important to eat a variety of food that is whole, pure, natural and fresh. If we eat these foods in variety, we can be more assured of getting the vital elements needed by the body to be healthy, strong and vibrant. Therefore, vary your proteins, starches, vegetables and fruits from meal-to-meal and from day-to-day. Eat multi-coloured foods as each natural colour contains different health-promoting phytochemicals. The main problem with following any specific diet or dietary philosophy is that it limits (or eliminates) certain foods and thus vital nutrients. Enjoying a good variety of food in our diet will also limit the incidence of food intolerances. Wheat and dairy allergies or intolerances are so common today because we eat these foods on a daily basis. They have become a staple in our diets, but no specific food should be eaten on a daily basis.
Go organic Organic food is healthier than conventional produce. It is free from chemical fertiliser, herbicide and pesticide residues and the nutritional value of organic foods is higher than that of conventional. Researchers have shown that fruit and vegetables contain up to 40 percent more nutrients if they are grown without chemical fertilisers and pesticides. Soil enriched with organic compost offers more nutrients in a superior balanced blend. It releases the nutrients more gradually, encouraging plants to develop more robust root systems that more aggressively absorb nutrients. For a wide range of fruits, vegetables and grains, reducing pesticide use has been shown to boost phytochemical content, sometimes dramatically. You can expect a couple of extra blemishes on your natural organic produce, but hey, not even a bug wants to eat the picture perfect hydroponically grown produce found in shops! Sadly, industry's attempts to move away from pesticide dependency have led to the creation of genetically modified (GM) food. This could turn out to have equally or even greater disastrous consequences for human health and the environment. Genetically engineered products are made
breakfast ideas Breakfast is the most important meal of the day. A healthy breakfast sets up your metabolism for the day, balances your blood sugar levels and gives you the right fuel needed to perform all your daily tasks. There is no excuse not to enjoy a scrumptious breakfast every morning. It only takes a few seconds to wiz up a smoothie or you could measure out all the ingredients for your cooked porridge the previous night and let the porridge simmer over low heat while you get ready for work. Spoil yourself over the weekend with a lovely omelette (p 21), frittata (p 84) or crumpets (p 23) with berry compote (p 114).
Dairy Dairy, especially cow's milk, is mainly consumed during breakfast. It has become one of our staple foods. Since dairy is consumed on a daily basis, many found that they've became intolerant to dairy. Furthermore, cow's milk is not an ideal source of calcium or protein. It is mucous forming and creates acidosis, which the body then has to combat by using its own calcium resources. Many of the problems surrounding milk also stem from chemical residues, like antibiotics and the r-BST growth hormone, found within commercially-farmed animals. If milk is to be consumed, it should be chemical- and pesticide-free, and ideally raw. Commercial milk is pasteurised and homogenised, which means the milk is heated and centrifuged, thus the fat droplets are broken down to a much smaller size. These processes have detrimental effects on our health. They change the unsaturated fat content of milk to a saturated form and damages 42% of the protein, so that it cannot be assimilated. Long-life milk's protein is 72% altered, and it is this altered type of protein which causes mucous and health problems. Moreover, cow's milk contains a very high percentage of the protein casein; in fact, 300% more than human breast milk. This high concentration of casein tends to raise cholesterol levels and lead to arteriosclerosis, or hardening of the arteries. It has an adverse effect on the thyroid gland and thus affects the secretion of thyroxin, gastrointestinal hormones and calcium metabolism. Vitamin C, beneficial micro-organisms, valuable trace minerals as well as all enzymes, including those needed for calcium absorption, are destroyed by pasteurisation. Raw milk is better than pasteurised milk, but is virtually impossible to find as farmers are not able to sell unpasteurised milk legally in most countries.
Dairy products, particularly from cows, are very rich in phosphorus. In order to digest phosphorus, our bodies need calcium, but dairy products do not contain enough calcium to digest the phosphorus. Instead, the calcium needed to digest phosphorus is taken from our bones, and therefore dairy actually robs our bodies of calcium. Nations with heavy milk-drinking regimes have the highest incidence of osteoporosis. As calcium and phosphorus function together in the body, the balance between them is more important than the amount that is consumed. The calcium to phosphorus ratio is better balanced in goat's milk, which also contains shorter chains of fatty acids for better digestion. In spite of widespread intolerance to dairy products, those affected may find goat and sheep's milk beneficial. These milks are less intensively farmed than cow's milk and should contain fewer drug residues. Fewer people are sensitive to sheep's milk, and it has a milder taste than goat's milk. Sheep's milk freezes well, but goat's milk is easier to find. Goat's milk is the closest one can get to human breast milk. Physiologically, humans are designed to feed from their mother's milk, but following weaning, they often lose the enzymes required to break down the milk sugar lactose, and are rendered 'lactose-intolerant'. Millions of people are unable to consume milk or milk proteins because these make them ill. Milk must not be viewed as an essential human food past infanthood. In the end, cow's milk is really only meant to feed calves. Many cultures use no dairy in their diet and are not plagued by cancer, osteoporosis and all the chronic degenerative diseases related to a typical Western diet. Green, leafy vegetables contain the best form of absorbable calcium. The body cannot absorb calcium unless the right proportion of magnesium is present. Mag-
WHOLEFOOD COOKBOOK
nesium happens to be the central atom in chlorophyll's molecule. It therefore makes sense to eat green, chlorophyll-rich foods to obtain calcium. Milk and dairy products contain only very small amounts of magnesium. Consuming a lot of dairy spells trouble for the body as, without the presence of magnesium, only 25% of the calcium is absorbed – the rest is deposited in fatty atheroma in artery walls, causing them to become hardened or atherosclerotic. Unabsorbed calcium also forms painful kidney stones and builds up in joints leading to arthritis and even gout. Sardines with their bones, almonds, apricots, sesame seeds and green leafy vegetables are a few examples of excellent sources of calcium. We are not limited to only one source, dairy, as media and advertising lead us to believe! A well-balanced natural wholefood diet provides us with all our calcium requirements. In moderation, use whole, full-fat milk products from pasture-fed cows, preferably raw and/or fermented, such as yoghurt - plain with live cultures, kefir, buttermilk or amasi, cultured butter and fresh sour cream. In fermented or soured dairy products the lactose and protein are broken down for easier digestion. Fresh cheeses, such as cottage or cream cheese, feta, ricotta and mozzarella, can be used in small amounts. They are easier to digest than hard cheeses. The goat's milk varieties are best. Small amounts of hard cheeses like Parmesan and Romano can also be included. They are so flavourful that a little goes a long way. Heated cheeses are especially indigestible.
homemade 1 cup (250 ml) 2 cups (500 ml) 1 cup (250 ml) ½ cup (125 ml) ½ cup (125 ml) 1 tsp (5 ml) 1 cup (250 ml)
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Dairy alternatives As an alternative to animal milk, mix oat, cassava or quinoa and rice milk powder together in a 1:1 ratio. Otherwise, these milk powders can be used by themselves. Mix 200 ml milk alternative powder in 1ℓ purified water to substitute milk [or 50 ml powder in 1 cup water]. Note that these milk powders are usually sweetened and are thus not ideal to use in a recipe like a quiche (p 88), where a sweet taste is not desirable. Nut milk is another excellent milk alternative and can also be used in most recipes. To make nut and seed milk, finely grind ½ cup nuts or seeds, such as almonds*, cashews, sesame, pumpkin or sunflower seeds, in a blender or coffee/seed grinder. Add ½ cup of purified water and blend until a smooth cream is formed. Add another 2 cups of water and blend well. Strain through a nut milk bag or cheese cloth. The milk will keep for 72 hours in the fridge, but will separate a little on standing. Shake before using. *Blanched or unblanched almonds can be used. To blanch almonds, pour boiling water over the nuts and leave them to stand for 5 minutes. The skins should slip off easily when pressed with the thumb. Other alternatives to cow's milk are coconut milk or cream and goat's or sheep's milk. Soy milk is not an ideal dairy alternative. See the chapter on Meat for more information on soy (p 92).
muesli
barley or rye flakes (optional) rolled oats sunflower seeds pumpkin seeds roughly chopped nuts like almonds, hazel, pecan or walnuts ground cinnamon raisins or chopped sulphur-free dried fruit of choice (optional) ground seeds for serving, like chia, flax, alfalfa and sesame seeds (optional)
Ÿ Mix all the ingredients together and store in a large airtight container.
Serving Ÿ Soak the muesli overnight in purified water or diluted apple or berry juice and add
1 heaped tablespoon ground seeds. Then serve with freshly-squeezed orange juice, organic milk, prepared milk alternative (p 18) or plain yoghurt. Ÿ Any chopped fresh fruit, such as bananas, kiwi fruit, strawberries, berries, peaches, apricots or grated apple could be added when serving.
Variations Ÿ Gluten-free muesli: use buck-wheat, rice or millet flakes instead of the barley, rye and oats. Ÿ Wheat-version: use spelt flakes with the oats. Ÿ Any of the following ingredients may be added to the muesli: desiccated or shredded coconut, poppy or chia seeds.
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how to
sprout
You will need: 2 tbsp (30 ml) seeds, pulses or grains a large wide-mouthed glass jar a rubber band and muslin square, or a lid with very small holes to pour off water Wash the seeds, pulses or grains, place in the jar and cover with lukewarm, purified water. Cover with a lid or secure the muslin square with the rubber band. Leave overnight in a warm room, away from bright light. The next morning, pour off excess water through the muslin or lid. Add cold, clean, purified water and rinse the seeds well. Pour off all the water, otherwise they will rot. Continue to rinse the seeds morning and night for four to five days, or until the seeds have long delicate white sprouts massed together like a bird's nest. In the case of chickpeas, lentils, pea sprouts and quinoa, they are ready to eat as soon as their tails begin to unfurl or emerge from the seed. When fully sprouted, rinse well and store in the fridge for up to three days, ideally in a glass jar. Sprouts are most nutritious when eaten raw – eat in handfuls with almonds, sunflower or pumpkin seeds, in sandwiches, tortilla wraps or in salads. Sprouts can also be added to soups, stews and stirfries at the end of cooking or used as a garnish.
mix
WHOLEFOOD COOKBOOK
Sprouting Sprouts are an excellent way to eat seeds, nuts, grains and beans, since their nutritional value is increased by the sprouting process. The grains or beans become a highlydigestible food even for those unable to eat un-sprouted produce. When you sprout a seed, enzymes that have been dormant spring into action, breaking down stored starch into simple, natural sugars; splitting long-chain proteins into amino acids; and converting saturated fatty acids into free fatty acids. Sprouts are, in effect, pre-digested and, as such, have many times more the nutritional efficiency than the seeds from which they have grown. They provide more nutrients per weight than any natural food known. Sprouts contain very high levels of enzymes and help prevent cancer with their antioxidant activity. Because they are so high in minerals and enzymes, they facilitate digestion, detoxification and weight loss. Sprouts are a real 'super' food. Although sprouted seeds are not exposed to sunlight, some of them are nevertheless a rich source of chlorophyll. You can increase their chlorophyll content by exposing the sprouted seeds to sunlight for a couple of hours. It is best to do your own sprouting at home. The advantage is that they are grown on unfertilised soil or in clean purified water and have no pesticides or other chemicals on them. They therefore become an easy source of organically-grown fresh food. With the rising cost of food and the falling nutritional value in the average diet, sprouts are the cheapest form of nutrient-dense food available. Since sprouts easily harbour mould growth, it is very important to consume your sprouts fresh, thus within three days from sprouting. Although sprouts are very nutritious, use them in moderation as with any other food and vary the seeds, pulses and grains that you sprout. Alfalfa seeds contain canavanine, a toxic chemical that especially affects people with systemic lupus erythematosus (SLE), an auto-immune disease. It causes fatigue and arthritic-like symptoms, but can be lethal in high doses. Then again, most of the canavanine is converted to other amino acids during sprouting, resulting in only small detectable levels of canavanine in the sprouted seeds. Does it mean you should avoid your sprouted alfalfa salad? No, but don't place alfalfa sprouts, or any other sprouts for that matter, at the centre of your diet.
trail
1 cup (250 ml) 1 cup (250 ml) 1 cup (250 ml)
1 cup (250 ml) 1 cup (250 ml) 1 cup (250 ml)
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pecans, raw or toasted cashews, 'raw' or toasted chopped sulphur-free dried cranberries, apricots, apples, pears or pineapple raisins and/or chopped dates shredded or flaked coconut carob or raw cacao nibs (optional)
Ÿ Mix all the ingredients together and store in an
airtight container.
Variations Ÿ Use any combination of nuts like almonds,
macadamia or Brazil nuts. Ÿ Add 1 cup seeds like sunflower and/or pumpkin
seeds.
Healthy Snack Suggestions Ÿ Trail mix (above) Ÿ Muesli bar (p 19) Ÿ Fresh fruit plus a handful almonds Ÿ Fresh vegetable juice (dilute with purified
water 1:1) Ÿ Smoothie (p 30) or shake (p 28) Ÿ Wheat- or gluten-free biscuit (p 118), rusk
(p 123) or muffin (p 121) Ÿ Date balls (p 111) Ÿ Crudités with a dip like hummus (p 43),
guacamole (p 44), beetroot and dill (p 40) or cottage cheese dip (p 41)
What to sprout
Ÿ Free-range biltong plus a fresh fruit
Alfalfa, lentils, mung beans, chickpeas and sunflower seeds are the easiest to sprout. However, various seeds, grains and pulses can be sprouted, such as fenugreek, radish, broccoli, onion, cabbage, mustard seeds, quinoa, oats, barley, rye, buckwheat, beans, peas, soy beans, millet and pumpkin seeds. Note: Do not use seeds meant for planting, as these are often treated with poison.
Ÿ Plain yoghurt and chopped fresh fruit,
sprinkled with seeds and/or nuts Ÿ Rye, rice or corn crisp bread or oat cakes
(p 121) with any of the following toppings: avocado; cottage cheese; cucumber; rocket; hummus (p 43); goat's milk cheese; tomato and basil; olive tapenade (p 41); sardine spread (p 43) or pesto (p 40)
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SALADS
salads One usually equates a salad with iceberg lettuce, tomato and cucumber. But there is much more to a salad than only this, as the recipes below testify. Instead of lettuce leaves, whole-grains or pulses could be used as a base for a salad, like brown rice or lentils. A salad can be enjoyed as a side-dish or served as a meal on its own. When served as a meal, add protein to the salad, like salmon, tuna, cooked free-range eggs or chicken, sprouts or beans. Alternatively, serve a grain-based salad. A delicious healthy salad provides enzymes, vitamins, minerals, antioxidants, and other phytochemicals needed to ensure optimum health. Enjoy at least one delightful salad per day!
Green salads There is a variety of nutritious lettuce leaves on the market such as cos or Romaine lettuce, Batavia, oak leaf, butter, radicchio, baby spinach leaves, carrot greens, beetroot greens, watercress, rocket, Italian dandelion and Chinese chard. Use a variety of leaves, edible flowers and herbs in your salads to provide a broad spectrum of nutrients. It has been found that vinegar and spice-laden dressings used on salads generally destroy or render the enzymes in the vegetables useless. Therefore stick to 'neutral' salad dressings, added to the salad at the last minute before serving.
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bulgur, chickpea and spinach
salad
SERVES 4 1 cup (250 ml) 2 cups (500 ml) 1½ cups (375 ml)
bulgur , couscous or quinoa thinly sliced English, baby spinach or bok choy cooked chickpeas
Dressing ½ cup (125 ml) 1 clove 3 tbsp (45 ml) 2 tsp (10 ml) 1 tbsp (15 ml) 1 tbsp (15 ml) 1 tbsp (15 ml)
extra-virgin olive oil garlic, crushed freshly-squeezed lemon juice raw honey finely chopped fresh mint finely chopped fresh coriander finely chopped fresh parsley unrefined salt and freshly-ground black pepper, to taste
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Variation Ÿ Add any of the
following to create endless variations: rocket leaves, grated carrots, feta cheese, olives, fresh marjoram leaves, diced tomatoes, mushrooms, chopped nuts, diced cucumber, peppers, avocado, dried apricots or sunflower seeds.
Ÿ Soak the bulgur or couscous in 3 cups of boiling water for 30 minutes. Drain off the excess water. Place quinoa in
boiling water in a deep-sided saucepan, reduce heat to medium and cook for 10 to 12 minutes. It must have a small white tail and be firm in the centre. Ÿ To prepare spinach: wash well to remove sand, place leaves one on top of each other, roll up like a Swiss roll and slice thinly. Ÿ Combine spinach with the remaining ingredients and pour salad dressing over. Allow the flavours to infuse for 30 minutes. Season to taste.
butternut, feta and cranberry
salad
SERVES 4 1 medium sized ¼ cup (60 ml) ¼ cup (60 ml) 1 cup (250 ml) ¼ cup (60 ml) 5 to 6 cups 1 tbsp (15 ml)
butternut, cubed 2 x 2 cm – no need to peel honey olive oil cubed feta cheese dried cranberries of a selection of lettuce and herb leaves freshly-squeezed lemon juice, or to taste
Variations Ÿ Replace the cranber-
ries with 4 to 6 fresh dates, pitted and chopped. Ÿ Add 2 cubed beetroots with the butternut and bake.
Ÿ Pre-heat the oven to 180°C. Ÿ Spread the cubed butternut out on a baking tray. Ÿ Mix the honey and olive oil and pour over the butternut. Ÿ Bake for 15 to 25 minutes, until the butternut is soft, but not mushy. Ÿ Add the cubed feta cheese and bake for another 5 minutes. Ÿ Cool the mixture and then add the cranberries. Ÿ Arrange a selection of lettuce and herb leaves in a salad bowl and then place the butternut, feta and cranberry mix on
top, with the cooking juices. Add another sprinkling of extra-virgin olive or nut oil and freshly-squeezed lemon juice to enhance the flavour.
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BREADS, GRAINS, WHEAT AND GLUTEN
breads, grains, wheat and gluten Our pre-historic ancestors ate no dairy products or grains. Grains were cultivated for the first time ten thousand years ago and some scientists believe that we have not yet adapted sufficiently to tolerate them, unlike ruminant animals, which live off grasses and grains. This may explain why grain allergy is so widespread. Of all the grain allergens, wheat is the number one culprit.
Modern hybridised wheat is very different from the wheat that was cultivated during the Bronze Age. A substance called gluten, which contains an intestinal irritant called gliadin, comprises 78% of the total protein in modern wheat. When yeast reacts with sugar, gluten is activated to produce 'a lighter loaf'. This is good news for the profits of baking companies, since the material costs are lower, but it is bad news for our intestines. Other grains, like barley and rye, contain gluten too, but less than wheat.
Gluten and wheat intolerance A variety of adverse reactions to the proteins in cereals are possible. These include allergies and intolerances like coeliac disease. The reactions may be mild to life-threatening, short-term to life-long. Gluten and wheat intolerance is common today with many sufferers being totally unaware of their condition. Most cases of gluten and wheat intolerance don't manifest as gut symptoms, so people have no idea they're intolerant. Wheat products can result in digestive disorders;
respiratory tract infections, like asthma and allergy rhinitis; or skin conditions, such as eczema and hives in people sensitive to wheat. Gluten intolerance is usually more severe, resulting in diarrhea or constipation, gastrointestinal bleeding and poor absorption of nutrients, giving rise to many ill conditions like chronic fatigue, inability to concentrate, weight problems, infertility, muscle or joint pain and moodiness or depression. From latest research, it has been estimated that one in three people are gluten intolerant, and that more than 80 percent of us are genetically predisposed to gluten intolerance. If allergic or intolerant, avoidance of wheat and gluten-containing foods is the only treatment. The majority of young children with wheat allergy will outgrow it. Individuals who develop the allergy later in life will probably retain it. Many intolerant to wheat find that if they remove wheat from their diet for a year or longer, it could be tolerated again upon re-introduction. Adhering to a strict wheat- or gluten-free diet is difficult and has social implications, especially in children. It is therefore imperative that a
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correct diagnosis is being made. Nonetheless, everyone will benefit from incorporating a variety of nutritious wholegrains in their diet, instead of eating wheat daily.
If you are wheat intolerant, you only have to avoid wheat and can still eat other glutencontaining products, but if you are gluten intolerant, you need to exclude all glutencontaining products from your diet. It seems that health problems have arisen mostly from the alteration of the chromosome structure of wheat to make it more suitable for the intensive cultivation methods of modern agriculture. In ancient times the nutrients used to be in the wheat germ, but in modern days, over the last sixty years, the nutrients are found in the outer part of the wheat. Before, the bran was soluble, but now it is tough and unbreakable, rather like PVC. Gluten is difficult for humans to digest. Ancient humans intuitively knew this as they transitioned from hunter-gatherer to agriculture societies and thus fermented or soured their grains to make them more digestible. Gluten is a sticky, viscous protein that causes problems when transported into the blood through a damaged gut wall. Gluten is not recognised as a true protein by the body, which responds to it as if it were an allergen. Having gained access to other organs, such as the liver, spleen, pancreas or gall bladder, gluten causes disturbances in function. It sticks to other molecules, and in this way transports insufficiently-digested sugars, cholesterol, fats and salts into the blood. The fact that wheat has become a staple food in the modern diet, consumed on a daily basis, furthermore contributes to widespread wheat allergies and intolerances. The plethora of insecticides, herbicides and fungicides that are used on the seeds, while growing and upon storing of wheat and other grains; the plant-growth regulators – natural or synthetic hormones; dough conditioners and chemical preservatives; partially hydrogenated vegetable oils and soy flour are all factors contributing to the wide-spread allergies experienced when baked goods are consumed. White flour is bleached with bleaching agents like chlorine dioxide and benzoyl peroxide. It has been reported that chlorine dioxide produces the diabetes-causing contaminant alloxan when reacting with the residual proteins contained in flour. The benzoyl peroxide leaves residues of benzoic acid in baked goods, which may liberate histamine and thus cause pseudo-allergic reactions. Most processed baked goods contain calcium propionate as a preservative. Many who experience 'wheat intolerances' are actually sensitive to calcium propionate. Reactions to calcium propionate might include migraines and headaches, stomach upsets, skin rashes and nasal congestion, depression, tiredness, irritability, restlessness and inattention. Doctors identified a condition now called propionic acidemia, a metabolic defect which allows a
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buildup of propionic acid in the body and can result in developmental delay, neurological problems and mental retardation in children. Be familiar with the ingredients of the bread you purchase. Rye bread could very well contain more soy and wheat flour than rye and 'sweet potato' bread might simply be bleached potato flour with lots of refined sugar added!
Wholegrains Grains are part of the grass family. If the grain is whole, it means that although it has been flattened, flaked or made into flour, no part of it has been removed. The wheat kernel consists of an inner, high protein core – the germ, surrounded by a starchy part, which is eventually neatly covered by a brown husk. This husk contains a lot of fibre and plenty of vitamins, minerals and proteins. The germ is also rich in oils, vitamins and minerals. To refine the wheat, the husk is removed from the kernel, and with it a great deal of fibre and nutrients. The separated husk is known as bran. The wheat germ is also removed as it turns the flour rancid once stored. Therefore, in the refining process, apart from the fibre, up to 11% of the protein and a substantial part of the vitamins and minerals are removed from the wheat kernel. The result is white flour, which is not only deficient in proteins, fibre, minerals and vitamins, but also, even more importantly, has a starch component which is abnormally highly concentrated. If a grain is eaten whole, nature has packaged it with the nutrients necessary for its metabolism, but if it is eaten in a refined form, then vitamins, minerals and enzymes have to be robbed from the body to do the job. When a person persists in eating white flour, white rice and other refined products like white pasta, it weakens the immune system, resulting in ill health.
Ideally use organic wholegrains. Millet, brown rice, spelt, kamut, quinoa, amaranth and maize are the best grains to use. Use oats and rye in moderation. Don't use instant porridges or boxed cereals, which are refined and laden with sugar and other chemical additives. Amaranth is an ancient grain with a malty, nutty taste – it was the staple food of the Aztecs. It is a complete protein, containing all the essential amino acids, is high in calcium, phosphorous, iron and fibre, as well as lysine and methionine. It can be popped like popcorn. Because of its high fatty acid content, store the grain in the refrigerator for up to three months. The seeds could be sprouted. To cook, allow 1 cup amaranth to 3 cups water and simmer for 20 minutes. Gluten-free
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LIGHT MEALS
Variation Ÿ Replace the chickpeas
with 250 g chicken strips. Add the chicken, ginger and spices with the other ingredients in step one, fry for 1 to 2 minutes. Add water and simmer gently for 7 minutes. Fold in yoghurt and remaining ingredients and heat through.
Serving Ÿ Serve on a bed of brown
rice with a green salad.
chickpeas in a curried yoghurt and fresh
coriander sauce SERVES 4 - 6 2 tbsp (30 ml) 2 2 cloves 1 punnet (250 g) 1 tsp (5 ml) 1 tbsp (15 ml) 1 tsp (5ml) ½ tsp (2 ml) 1 3 cups (750 ml) 1 cup (250 ml) 2 cups (500 ml) a big handful ½ cup (125 ml) 1 tsp (5 ml) a pinch of
olive or macadamia nut oil onions, chopped garlic, peeled and sliced button mushrooms, sliced into quarters grated root ginger curry powder (p 50), medium strength ground coriander ground turmeric cinnamon stick, or ½ tsp ground cinnamon cooked chickpeas purified water plain yoghurt fresh coriander, chopped almonds, toasted herbal salt, or to taste cayenne pepper, or to taste
Ÿ Place the oil, onion, garlic and mushrooms in a deep-sided saucepan and fry gently
for 3 to 4 minutes. Ÿ Add the ginger, spices and chickpeas and toss for 1minute. Ÿ Add the water and bring to the boil, reduce heat and simmer for 10 to 15 minutes. Ÿ Cool slightly and then add the yoghurt, fresh coriander and almonds. Season to taste.
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chickpeas in a curried yoghurt and fresh coriander sauce on chickpea flat-breads (p 77)
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CAKES, MUFFINS AND BISCUITS
Variations Ÿ Wheat-free: replace
the sorghum or buckwheat flour with oat or barley flour. Ÿ Wheat version: replace all the flour with 450 ml stoneground wheat or spelt flour. Ÿ For a rich chocolate cake, increase the cacao or carob to ¾ cup.
gluten-free chocolate
cake
MAKES 1 CAKE OR 24 SQUARES ¾ cup (200 ml) ½ cup (125 ml) ½ cup (125 ml) 3 extra-large 1 cup (250 ml) ½ tsp (2 ml) ½ cup (125 ml) ½ cup (125 ml) ¾ cup (200 ml) ½ cup (125 ml) 1 tsp (5 ml) ½ tsp (2 ml) ½ cup (125 ml)
honey olive, cold-pressed sunflower or macadamia nut oil purified water organic or free-range eggs buttermilk or amasi pure vanilla extract rice flour sorghum or buckwheat flour chickpea flour cacao or carob powder bicarbonate of soda unrefined salt chopped walnuts or pecan nuts (optional)
Ÿ Pre-heat the oven to 180°C. Ÿ Mix the honey, oil, water, eggs, buttermilk and vanilla well together in large bowl. Ÿ Sift all the dry ingredients into the liquid ingredients then mix well using a balloon
whisk or hand blender. Ÿ Fold in the nuts if desired. Ÿ Place the mixture in two (20 cm) round greased cake tins and bake for 20 to
35 minutes or place in one large round cake tin (25 cm) and bake for 35 to 45 minutes, or until a skewer comes out clean. Let the cake cool before removing from the tin. If making chocolate squares, place the mixture into a rectangular pan (28 x 18 cm) and bake for 20 to 35 minutes. Cut into squares once the cake has cooled down.
Topping options Chocolate or carob cream topping: 1 cup dark organic chocolate or carob chunks, peeled into shavings and then melted by stirring constantly in a bowl placed over boiling water. Allow to cool, then add ¼ cup freshly-squeezed orange juice or 1 cup crème fraîche, sour cream or thick cream and whisk well. Pour over the cooled cake or spread on with a knife dipped in water. Orange and chocolate syrup: ¼ cup freshly-squeezed orange juice, ¼ cup honey, ¼ cup raw cacao or carob powder, pinch of salt. Mix using a balloon whisk and pour over the still hot chocolate cake, which has been pricked all over.
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gluten-free chocolate cake
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RECIPE INDEX
recipe index baby marrow, tossed in garlic 108 beans, in tomato and chilli sauce 85 berries and yogurt 23 biscuits, ginger 118 bobotie with lentils 83 bolognaise sauce 97 bread chickpea flat-breads 77 essene 75 sesame seed, gluten-free 76 sourdough rye 73 spelt 76 sun-dried tomato and maize 77 butter, sunflower seed 43 cake chocolate, gluten-free 119 lemon and poppy seed polenta 122 scottish oat 121 cashew nut cream 114 chicken rosemary, garlic and lemon 99 with yoghurt 99 chickpea(s) flat-breads 77 fudge 111 hummus 43 in a curried yogurt and fresh coriander sauce 81 patties 80 soup with sweet potato 63 spicy with green beans 84 chilli con carne 98 cruditĂŠ 36 crumpets with apple and butterbeans 23 curry powder 50 lamb 93 thai green curry paste 49 dahl, mung bean 85 date balls 111 dip, avocado 44 beetroot and dill 40 cottage cheese and basil pesto 41 dukkha 35 radish 41 dressing, salad 47 nutty 48 dukkha 35 fish, grilled with lemon and garlic butter 101 thai fish cakes 101
frittata with spinach, feta, mushrooms and basil 84 fruit compote 114 fudge, chickpea 111 ghee 39 hummus 43 ice-cream, honey 113 jerusalem toffees 113 juice(ing), combinations 26 wheat grass 30 lamb curry 93 moroccan 95 persian with kidney beans 96 lemonade, blueberry and basil 28 mayonnaise, herb 47 milk alternative 18 muesli, homemade 18 raw granola 19 muffins, gluten-free 118 oat 121 omelette 21 pancakes, buckwheat 87 paste chilli 49 sun-dried tomato 49 thai green curry 49 pastry, cottage cheese 115 short crust, gluten-free 87 pesto, basil 40 polenta 105 breakfast 24 cake with lemon and poppy seeds 122 porridge, gluten-free 20 rice 24 rolled oats 20 quiche, butternut, sun-dried tomato and olive 88 rice, wild 105 rusks, health, gluten-free 123 salad, barley, peppers and fresh coriander 58 beetroot, carrot and orange 55 bulgur, chickpea and spinach 52 butternut and pineapple 53 butternut, feta and cranberry 52 cauliflower, broccoli and olive 57 garden 54 green 51
green bean and feta 55 new potato, sun-dried tomato and feta 57 pear, almond and nasturtium 55 raw beetroot and quinoa 53 raw beetroot and yoghurt 53 red onion, tomato and coriander 58 rice, lentil and pineapple 54 salsa with corn chips 35 sandwich fillings 32 sauce, cheese 46 bolognaise 97 tomato and herb 46 sauerkraut 107 scrambled eggs and with feta and tomato 21 shake, carob seed 27 pineapple and parsley 28 smoothie, get-up-and-go 27 green 30 snacks, healthy suggestions 34 soup, broccoli 63 cauliflower and cashew nut 60 chicken and lentil 64 chickpea and sweet potato 63 chilled gazpacho 60 fresh tomato and sweet basil 61 onion 61 spread, butter and oil 39 sardine 43 tahina 48 tahini, and yogurt dressing 48 tapenade, olive 41 tart, apple and berry 115 tea, ginger 28 spicy rose geranium 30 trail mix 34 vegetable, roasted 108 steamed garden 106 waffles, oat 114 wraps, tortilla 89