RECIPES FOR GOOD HEALTH AND RADIANT SKIN
Breakfast by
Dr. Michael Tirant, Ph.D.
COOK BOOK - 1
Recipes for Good Health and Radiant Skin ABOUT DR. TIRANT Dr. Michael Tirant (Ph.D.), Clinical Research Scientist, is the founder and Principal Practitioner of Psoriasis Eczema Clinic (formerly known as Psoriasis & Skin Clinic). He has spent over 30 years researching and specialising in Complementary Dermatology. Psoriasis & Skin Clinic was founded in the early 1990s and was the first clinic in Australia dedicated to treating skin conditions with a complementary dermatology approach, including diet recommendations. Dr. Tirant completed much of his formal studies at Monash University, Victoria, Australia – PhD, majoring in Genetics and Biological Chemistry/Biochemistry. Part of his research at that time was on oxygenation properties of blood and protien analogues. In the early 1980s, an interest in Complementary Medicine saw Dr. Tirant continue his studies completing Diplomas in Acupuncture and Chinese Herbal Medicine, Natural Therapies (Vitamin and mineral), Nutrition and a post-graduate course in Nutritional and Environmental Medicine. Dr. Tirant has also lectured in Biochemistry and Nutritional Medicine and has written text books in Biochemistry, Microbiology, Food Science/Nutrition, Organic/Food Chemistry and Complementary Dermatology. His Psoriasis research has been published in many journals, including the prestigious Journal of European Academy of Dermatology and Venereology (JEADV). Dr. Tirants’s interest in dermatology began in the eighties after watching a close friend go through the ups and downs of psoriasis. He watched her suffering on a daily basis as she went from one doctor to another. In those days, the mainstay of treatment was corticosteroids. These ointments and creams provided good symptomatic relief. However, as soon as treatment was discontinued, the condition returned worse than ever. Although effective, corticosteroids are not recommended for long-term use. Hence began Dr. Tirant’s interest to find a safe long-term solution. Dr. Tirant’s research identified many triggers, with diet playing a major role. Dr. Tirant has since spent years investigating the triggers of psoriasis, including the effects of certain foods on psoriasis, and found that some foods are beneficial whilst others can exacerbate the condition. “Recipes for Good Health and Radiant Skin” is the result of this research.
Welcome Welcome to ‘Recipes for Good Health and Radiant Skin’ and congratulations on taking the first steps to clearer skin.
‘Recipes for Good Health and Radiant Skin’ is a series of nine cookbooks, spanning from breakfasts through to desserts, which have been tested to help reduce psoriasis flare-ups. By incorporating a healthy diet and reducing certain “trigger” foods, our recipes can provide a platform for good health and clearer, radiant skin. It is important to maintain a balanced diet. It is recommended that red meat be restricted to two servings per week, white meat (chicken, turkey) 3 servings and fish 3-4 servings. The remainder should be vegatarian meals. Sweets ideally should be kept to a minimum. The ‘Recipes for Good Health and Radiant Skin’ series was designed to provide psoriasis patients various dietary options to assist in the management of their skin condition. Good eating!
Dr. Michael Tirant
To healthy eating and clearer, radiant skin 1
About Psoriasis and Diet WHAT IS PSORIASIS? Psoriasis is a chronic, genetic, non-contagious skin condition that changes the life cycle of skin cells, causing a rapid build up on the surface of skin. It commonly affects the scalp, elbows and knees but can also affect the nails and joints.
WHAT CAUSES PSORIASIS? The cause of Psoriasis is unknown but is thought to be related to an increased producton of immune cells in the body. These cell which normally fight foreign substances, like bacteria and viruses, attack healthy skin cells by mistake. This results in a build up of dead skin cells on the skin surface producing the characteristic plaque.
TYPES OF PSORIASIS •
Plaque psoriasis - raised, silvery-white skin lesion known as a plaque.
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Guttate psoriasis – small scattered drop-like lesions.
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Scalp psoriasis – affects only scalp, forhead and nape of the neck.
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Nail psoriasis – pitting, splitting and lifting of the nails.
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Palmoplantar psoriasis – affecting the palms and/or soles of the feet.
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Erythrodermic psoriasis – associated with fever, dehydration and extremely red skin.
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Psoriatic arthritis – affects the joints and is painful.
RISK FACTORS In addition to genetic factors, there are certain ‘risk factors’ or ‘triggers’ which can can increase ones risk of developing psoriasis or experiencing a flare-up. These include: •
Diet
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Obesity and Diabetes
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Certain medications (i.e. steroids, some blood pressure medication, anti Inflammatories)
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Injury to the skin
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Allergies
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Emotional stress
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Bacterial and Viral Infection
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Smoking1 & Alcoholism
DIET AND PSORIASIS Today, it is widely accepted that clinical improvements in one’s psoriasis can be achieved through modification of dietary habits2. Certain foods/beverages which have been shown to improve psoriasis or reduce flare-ups include: •
Green vegetables (spinach, lettuce, bok choy, kale etc.)
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Nut oils (i.e. olive, avocado and nut)
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Fish (high in anti-inflammatory omega-3’s)
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Tumeric (anti-inflammatory spice)
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Probiotics (i.e. miso soup)
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Filtered water (2L per day)
In addition, our research has shown that certain foods/beverages can also be associated with worsening psoriasis flare-ups. These include: •
Diuretic drinks and foods (i.e. caffeinated beverages, black tea, citrus fruits/juices, pinnapple)
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Sugar.
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Spicy/chilli foods.
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Nightshade plants (i.e. tomatoes, eggplants, peppers and potatoes
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Gluten products (i.e. wheat, couscous, barley)
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Berries (i.e. strawberries, blackberries, kiwi etc)
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Red meat (including processed meats, cold cuts, sausages) – Excessive amounts
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Dairy products.
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Junk Foods.
More information For more information on Dr. Tirant and his complementary approach to treating psoriasis, please visit goodskincare. com.au website.
References 1. Li W, Han J, Choi H, and Qureshi A* Smoking and Risk of Incident Psoriasis Among Women and Men in the United States: A Combined Analysis. Am J Epidemiol. 2012 Mar 1; 175(5): 402–413.
LIFESTYLE AND PSORIASIS Lifestyle factors also play a large role in preventing flare-ups. Some of these include: •
Exercise (i.e. vigorous physical activity3)
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Stress management (i.e. meditation, yoga )
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Sleep (lack of sleep is a risk factor for psoriasis5)
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Weight loss (has been shown to reduce severity of psoriasis6)
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2. Trojacka E, Zaleska M, Galus R. [Influence of exogenous and endogenous factors on the course of psoriasis]. Pol Merkur Lekarski. 2015 Mar;38(225):169-73. 3. Frankel H, Han J, Li T, Qureshi A. The Association Between Physical Activity and the Risk of Incident Psoriasis Arch Dermatol. 2012 August; 148(8): 918–924. 4. Kabat-Zinn J1, Wheeler E, Light T, Skillings A, Scharf MJ, Cropley TG, Hosmer D, Bernhard JD. Influence of a mindfulness meditation-based stress reduction intervention on rates of skin clearing in patients with moderate to severe psoriasis undergoing phototherapy (UVB) and photochemotherapy (PUVA). Psychosom Med. 1998 Sep-Oct;60(5):625-32 5. Hirotsu C1, Rydlewski M, Araújo MS, Tufik S, Andersen ML. Sleep loss and cytokines levels in an experimental model of psoriasis. PLoS One. 2012;7(11):e51183. doi: 10.1371/ journal.pone.0051183. Epub 2012 Nov 30. 6. Jensen P1, Zachariae C, Christensen R, Geiker NR, Schaadt BK, Stender S, Hansen PR, Astrup A, Skov L. Effect of weight loss on the severity of psoriasis: a randomized clinical study. JAMA Dermatol. 2013 Jul;149(7):795-801.
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Copyright © 2015 Dr. Michael Tirant All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other non-commercial uses permitted by copyright law. For permission requests, write to the publisher, addressed “Attention: Permissions Coordinator,” at the address below. Tirant Good Skin Clinic 374 Nepean Highway Frankston, Victoria, 3199 Australia www.goodskincare.com.au
TIPS ON USING THIS COOKBOOK Some recipes should be avoided whilst experiencing a flare-up. Please note, once in remission, it is ok to consume these recipes in moderation. Keep a diary of your skin symptoms and of the foods consumed to help stay on track If you have any known allergies to the ingredients in a recipe (e.g. almonds, ginger), omit the ingredient/s from the recipe or substitute with a suitable alternative. If dried fruit is referred to in a recipe, sulphite free fruit is recommended.
RECIPES IN THIS COOKBOOK
Apple, Pork & Sage Patties Baked Apple & Oats Baked Herb Ricotta Buckwheat & Apple Stack Carrot & Zucchini Fitters Cinnamon Apple Breakfast Wraps Chicken & Leek Mini Quiche Corn & Coriander Fritters Corn Flakes & Fruit Eggwhite, Ricotta & Spinach Eggwhite & Corn Omelette Easy Ricotta Breakfast Pie Herbed Fruit Salads Oatmeal Breakfast Muffins Oatmeal waffles Polenta Breakfast Porridge Quinoa Chia Bake Quinoa Crunchy Patties Savour Cottage Cheese Pancakes Spring Onion Chinese Pancakes Sweet Cottage Cheese Pancakes Sweet Potato & Zucchini Fritters Sweet Potato & Quinoa Hash Browns Turkey Breakfast Sausages Zucchini & Quinoa Breakfast Cake
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Apple, Pork & Sage Patties INGREDIENTS
DIRECTIONS
1 large green apple, peeled and diced
In a large bowl, combine the apple, sage, egg, salt and pepper.
1 tablespoons fresh finely chopped sage
Crumble pork mince over mixture and mix well.
1 egg Sea salt and cracked pepper to taste 1 pound minced pork
Shape into flattened 3-inch patties. Coat large skillet with cooking spray. Cook patties over medium heat for 5 minutes on each side or until no longer pink.
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Baked Apple & Oats INGREDIENTS
DIRECTIONS
2 cups lactose-free milk
Pre heat oven to 180째C.
1 cup of maple syrup
Lightly coat 4-6 ramekin dishes with oil spray.
1 tablespoon reduced fat margarine or 1 Combine the milk, sugar, margarine or butter, cinnamon, and salt in a large saucepan. Cook, stirring constantly, over high heat for 4 minutes until milk begins to boil.
tablespoon light butter Pinch of ground cinnamon Pinch of sea salt 1 medium baking apple (peeled, cored and
Add the apple and the oats. Continue cooking on high for 1 minute. Remove from heat and stir in the vanilla.
diced)
Pour the mixture into the ramekin dishes.
1 cup rolled oats 1 teaspoon vanilla extract 1 tablespoon yogurt
Bake for 15 minutes. Remove from the oven, stir thoroughly. Sprinkle the top with maple syrup. Return to the oven and bake for 15 more minutes. Serve warm with yogurt, if desired.
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Baked Herb Ricotta INGREDIENTS
DIRECTIONS
3 cups ricotta cheese or goats cheese
Pre heat oven to 180째C.
1 egg
Line a 18cm cake tin or oven proof dish with baking paper.
1/4 cup finely chopped chives 1/4 cup finely chopped long leaf parsley Cracked pepper to taste Sea salt to taste
Place ricotta in a large bowl and mix in egg, parsley and chives. Season to taste with salt and cracked black pepper. Spoon into prepared tin and press down firmly with a spatula. Bake for 1 hour. Cool in the pan and then turn out onto a serving platter and cut into squares.
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Buckwheat & Apple Stack INGREDIENTS
DIRECTIONS
1 cup buckwheat flour
In a medium mixing bowl, mix together the flour, baking powder, baking soda and salt.
1 tablespoon maple syrup 1 teaspoon baking powder 1 teaspoon baking soda 1/4 teaspoon sea salt 1 1/4 cups buttermilk
In a liquid measuring cup, measure out the buttermilk. Whisk in the egg, maple syrup and vanilla extract. All at once, add the wet ingredients to the dry ingredients and mix until smooth.
1 large egg
Add grated apple to pancake mix.
1/2 teaspoon pure vanilla extract
In heavy bottom pan, spray coat of vegetable oil and heat to medium heat.
2 red apples, peeled and grated Can vegetable oil
Drop a good 2 tablespoons of pancake mix for each pancake into the pan and cook until air holes appear in pancakes. Flip over and cook until golden brown. Serve with maple syrup on the side. OTHER SERVING OPTIONS Serve pancakes with sliced banana and sliced nashi between pancakes to form a stack. Top with cottage cheese or ricotta, chopped chives or long leaf parsley.
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Carrot & Zucchini Fritters INGREDIENTS
DIRECTIONS
3 large carrots peeled and grated
Sift flour into a bowl.
1 large zucchini – grated
Season with salt and pepper.
1 medium potato grated (may be omitted) 1 cup buckwheat flour 1/2 cup lactose free milk 1 large egg
Using a fork, whisk milk and egg in a jug until combined. Pour over flour. Stir until smooth batter is achieved.
1/2 cup chopped long leaf parsley
Squeeze excess moisture from grated carrot, zucchini and potato and add to the batter. Stir well until combined.
1/2 cup chopped spring onions
Add chopped parsley and spring onions and stir well.
Greek style low-fat yogurt Rice oil for shallow frying Salt and Cracked Pepper to taste
Pour enough oil into a large, non-stick frying pan to cover the base. Heat over medium heat until oil is hot. Using 1/4 cup of mixture per fritter, cook fritters, in batches, for 3 to 4 minutes on each side or until golden and cooked through. Remove to a wire rack over a baking tray lined with paper towel and allow to drain. Serve with yogurt.
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Cinnamon Apple Breakfast Wraps INGREDIENTS
DIRECTIONS
1/4 cup honey
In a bowl, mix together the first 4 ingredients ensuring that the apples are coated evenly.
Pinch of ground cinnamon 1/8 teaspoon salt 2 cups peeled cored and diced tart green apples
In a large non-stick skillet, melt butter over medium heat. Add the apple mixture; cook 8 minutes, stirring occasionally, or until the apples are tender when pierced with a fork.
1 1/3 cups buttermilk or lactose free milk
Add in the milk constantly stirring. Gradually stir in the rolled oats. Lower the heat and cook 5 to 7 minutes or until all the liquid has been absorbed by the oats.
1 cup rolled oats
Remove skillet from the heat and add vanilla.
1 tablespoon butter
1 teaspoon vanilla extract 2, 10-inch gluten free wheat tortillas
Spoon the apple-oatmeal mixture onto the tortillas and roll-up.
Optional - 1/4 cup raisins (sulphite free)
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Mini Chicken & Leek Quiche INGREDIENTS
DIRECTIONS
250g minced chicken
Pre heat oven to 160째C.
1 teaspoon extra-virgin olive oil
Coat a non-stick muffin tin generously with cooking spray.
1 large leek finely sliced
Heat a large non-stick pan over medium-high heat.
1/4 cup sliced spring onions 1/4 cup ricotta cheese or goats cheese
Add chicken mince and cook for approximately 6 to 8 minutes.
1 teaspoon freshly ground pepper
Transfer to a bowl to cool.
5 eggs 3 egg whites 1 cup milk (lactose free)
Add oil to the pan. Add leeks and cook, stirring often, until soft, 5 to 7 minutes. Transfer leeks to the bowl with the chicken.
Can vegetable cooking spray Let cool for 5 minutes. Stir in spring onions, cheese and pepper. Whisk eggs, egg whites and milk in a medium bowl. Divide the egg mixture evenly among the prepared muffin cups. Sprinkle a heaping tablespoon of the sausage mixture into each cup. Bake until the tops are just beginning to brown, 25 minutes. Serve hot. Let cool on a wire rack for 5 minutes. Place a rack on top of the pan, flip it over and turn the quiches out onto the rack. Turn upright and let cool completely.
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Corn & Coriander Fritters INGREDIENTS
DIRECTIONS
1/2 cup gluten-free plain flour
Slice corn from cobs.
1/2 cup rice flour 1 teaspoon baking powder 2 eggs 2 spring onions thinly sliced 1/2 cup chopped coriander (fresh) 3 corn cobs Safflower oil to shallow fry Greek style low-fat yogurt
Combine flour, baking powder, eggs spring onion, chopped coriander and half the corn kernels in a food processor, then pulse until combined. Transfer to a bowl and stir remaining corn kernels into the mix. Heat non-stick frypan with safflower oil, over a medium heat, until oil is hot. In batches spoon 2 tablespoons of batter for each fritter into the pan. Leave space between the fritters. Cook for 1-2 minutes each side or until golden and cooked through. Remove to a wire rack over a baking tray lined with paper towel and allow to drain. Serve with yogurt.
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Corn flakes & Fruit INGREDIENTS
DIRECTIONS
1 cup plain yogurt
Peel fruit and cut it into pieces.
4 tablespoons gluten-free corn flakes
In a bowl place the fruit, yogurt, and cereal.
1 Apple diced 1 Nashi pear diced
Drizzle with honey.
1 cup grapes 1 teaspoon honey
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Eggwhite, Ricotta & Spinach INGREDIENTS
DIRECTIONS
1 small onion, finely chopped
Cook onion in 1 teaspoon oil in a 12-inch non-stick skillet over moderate heat, stirring frequently, until golden, about 5 minutes.
3 teaspoons olive oil 2 tablespoons plain gluten-free flour 12 large egg whites 1/2 cup ricotta cheese or goats cheese Sea salt and cracked black pepper to taste 1/4 cup water
Stir in spinach, salt, black pepper, and water. Stir while cooking until spinach is wilted, about 3 minutes. Transfer to a colander set over a bowl and drain off excess liquid, gently pressing on spinach.
DIRECTION FOR OMELETTES
Safflower oil for frying 150g baby spinach, coarsely chopped
Whisk flour and egg whites in a large bowl until combined. Heat 1/2 teaspoon oil in an 8-inch non-stick skillet, over moderate heat, until hot. Pour 1/2 cup egg mixture into skillet and cook until omelette is set but top is still slightly moist, about 2 minutes. Spoon portion of spinach over half of omelette and sprinkle with ricotta cheese. Fold remaining half of omelette over filling using a heatproof plastic spatula and transfer to a plate.
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Egg & Corn Omlette INGREDIENTS
DIRECTIONS
2 large eggs
Whisk eggs and water a large bowl until combined, add salt & pepper to taste.
1/2 cup water 1/2 cup creamed corn 1/2 cup finely chopped shallot onions Sea salt and cracked black pepper to taste Greek yogurt and fresh dill sprigs for serving. Vegetable oil for frying
Heat 1/2 teaspoon oil in a small non-stick frypan, over medium heat until oil is hot. Pour 1/2 of the egg mixture into frypan and cook until omelette is set, about 3-4 minutes. Add corn and shallots and cover with remainder of egg mixture. Place under griller on low heat and cook until egg mixture is set. Transfer to a plate and dollop greek yogurt and place dill sprigs to serve.
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Easy Ricotta Breakfast Pie INGREDIENTS
DIRECTIONS
1 1/2 cups ricotta cheese or goats cheese
Pre heat oven to 180째C.
1/2 cup chopped spring onions
Sprinkle cheese in ceramic pie dish
1 small leek finely sliced Lightly beat eggs in a bowl.
1 cup finely chopped spinach 1/2 chopped onion
Combine remaining ingredients and add to egg mixture.
4 eggs, slightly beaten
Pour over cheese.
Cracked pepper to taste
Bake for 40-45 minutes.
Sea salt to taste 1 cup cream (low-fat) or Carnation Low-fat
Cool on rack 10 minutes.
milk
Slice and serve with a sprig of basil
Basil srpigs
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Herbed Fruit Salad INGREDIENTS
DIRECTIONS
2 nashi pears
Cut fruit into small pieces.
2 cups cantelope
Add the chopped coriander.
2 cups paw paw Mix well and serve.
2 cups honeydew melon 2 tablespoons chopped coriander (fresh)
INGREDIENTS
DIRECTIONS
2 cups white grapes
Cut fruit into small pieces.
2 nashi pears
Add the chopped mint.
2 cups apples 2 cups lyches
Mix well and serve.
2 tablespoons chopped mint (fresh)
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Oatmeal Breakfast Muffins INGREDIENTS
DIRECTIONS
1 cup gluten-free plain flour
Pre heat oven to 180째C.
1 cup rolled oats
Coat a 12 cup muffin baking tray with a light spray of vegetable oil.
3/4 cup brown sugar, packed 1/3 cup stevia powdered extract 1 teaspoon baking powder 1 teaspoon baking soda 1/2 teaspoon ground cinnamon 1/2 teaspoon salt or to taste
Combine flour, oats, stevia, baking powder, baking soda, cinnamon and salt. In separate bowl, whisk together oil, buttermilk and eggs. Add buttermilk mixture to dry ingredients and whisk until combined.
1/2 cup vegetable oil
Pour batter into prepared pan.
1 cup buttermilk
Bake in oven for 45 minutes or until skewer comes out clean.
3 eggs I Sliced apple
Serve hot with sliced apples
Can vegetable oil
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Oatmeal Waffles INGREDIENTS
DIRECTIONS
1 cup rolled oats
Heat a 10-inch saute pan over medium heat. Add the oats and cook, stirring occasionally, until toasted, about 3 minutes. Cool the oats in the pan for 2 to 3 minutes.
1 cup gluten-free plain flour 3 tablespoons maple syrup
Grind the toasted oats in a food processor until the consistency of whole-wheat flour, about 3 minutes.
1 teaspoon baking powder 1/2 teaspoon baking soda
Heat a waffle iron according to manufacturer’s directions.
3 large eggs, beaten 2 cups buttermilk at room temperature 1/3 cup butter (unsalted, melted & slightly cooled)
Whisk together the toasted oat flour, gluten free plain flour, maple syrup, baking powder and baking soda in a medium bowl. In a separate bowl whisk the eggs and melted butter together, then add the buttermilk. Add the wet ingredients to the dry and stir until combined. Rest the batter for 5 minutes. Ladle the recommended amount of waffle batter (manufacturer’e instructions) into the hot waffle iron. Close the iron top and cook until the waffle is golden on both sides and is easily removed from the iron. Repeat with remaining batter. Serve immediately or keep warm in a pre heated 100°C oven until ready to serve.
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Polenta Breakfast Porridge INGREDIENTS
DIRECTIONS
1/3 cup oat bran
Add the water to a medium size saucepan and bring to a boil over medium heat.
1/3 cup polenta or coarse yellow cornmeal 1/2 teaspoon cinnamon 1/4 cup raisins or dried cranberries (sulphite free) 2 cups water 2 tablespoons maple syrup 1 tablespoon molasses (optional) 1/4 cream (optional)
While the water is coming to a boil, combine the oat bran, polenta, and cinnamon. When water boils, whisk in the oat bran mixture using a wire whisk to prevent lumps. Reduce the heat to low and simmer, uncovered for 3 to 5 minutes or until mixture is thick and creamy, stirring frequently. Stir in the dried fruit and divide the cereal between 2 bowls. Drizzle with warmed maple syrup or molasses and cream.
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Quinoa Chia Bake INGREDIENTS
DIRECTIONS
1/2 cup quinoa, rinsed
Pre heat oven to 170째C.
1/2 cup chia seeds
Bring 5 cups of water to the boil. Add quinoa and chia seeds and bring back to the boil.
5-6 cups water Sea salt to taste
Reduce heat and simmer, stirring occasionally until quinoa and chia seeds are soft and water evaporates. (Additional water may be added until quinoa and chia is soft).
1 tablespoon of carob powder 1 tablespoon molasses
Then add carob powder, molasses, almond milk, ground almonds and stewed apples. Mix well.
3/4 cup of stewed apple 1 pear thinly sliced, skin on
Spoon into a lightly oiled ovenproof loaf tin and pat down mixture with a spatula.
4 poached peach halves 2 tablespoons ground almonds 1/4 cup almond milk (can be replaced with rice milk)
Place slices of pears and peach halves evenly over the top of the mix. Press down lightly. Pour a little almond milk around the sides. Cook untill pears and peach halves are soft (approx 30-40min). Serve with almond milk or yogurt.
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Quinoa Crunchy Patties INGREDIENTS
DIRECTIONS
1 1/2 cups water
Preheat the oven to 180째C.
3/4 cup quinoa, rinsed
In a saucepan, heat water to boiling. Add quinoa, garlic, and salt. Simmer, covered (10 minutes). Uncover and cook 2 minutes longer until dry. Transfer to large bowl to cool.
2 garlic cloves, minced 2 large egg whites 1/4 cup freshly grated parmesan cheese 1/4 cup diced fresh basil
In a non-stick pan, spray light coating of vegetable oil.
2 teaspoons extra-virgin olive oil Sea salt and Cracked pepper to taste Can vegetable spray
Once cooled stir in oil, egg whites, basil, parmesan, salt and pepper.
Using 1/4-cup measure, make 4 quinoa pancakes; flatten. Cook until golden and crunchy (2 - 3 minutes per side). Transfer to a baking sheet. Repeat with remaining mixture.
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Savoury Cottage Cheese Pancakes INGREDIENTS
DIRECTIONS
2 cup cottage cheese or goats cheese
Separate eggs. Beat whites till you have stiff peaks.
4 cup gluten-free plain flour
Mix cottage cheese, flour, melted butter, and egg yolks into a slightly lumpy batter in a bowl.
4 teaspoons of xanthan gum 6 tablespoons melted butter
Fold in egg whites until incorporated and mix in chopped herbs.
4 eggs, separated 1 cup mixed fresh chopped herbs – chives, rosemary and parsley Sea salt & cracked pepper to taste Can vegetable oil
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Coat pan with a light spray of vegetable oil. When pan is hot pour batter into pan with 1/4 cup measuring cup leaving space between pancakes. Cook several minutes, until golden, then using a spatula turn over and cook the other side until golden brown.
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Spring Onion Chinese Pancakes INGREDIENTS
DIRECTIONS
2 1/2 cups white rice flour
Mix 2 1/2 cups flour with 1 cup water until it forms a smooth dough. Continue kneading until the dough is very elastic.
1 cup warm water Sea salt 1 bunch spring onions Can rice oil spray
Spray ball of dough lightly with oil and place it back in the bowl. Cover the bowl with a damp cloth and let the dough rest for about 30 minutes. Finely chop the bunch of spring onions and place aside. Remove dough from bowl and cut into 4 equal parts. Lightly oil a large section of aluminium foil. Roll out one part of the dough on the foil. Turning the foil and rolling the dough until it is a thin rectangle - approximately 12 x 9 inches. Lightly spray the top of the dough with oil, spread the diced spring onions evenly and add sea salt to taste. Roll the dough up tightly. Cut the dough snake in two equal parts. Coil each roll of dough into a round dough bundle. Roll the coiled dough into a flat, smooth, round pancake. Heat a 10-inch heavy frying pan or sautĂŠ pan over medium-high heat, and spray it with rice oil. When the oil simmers, place the pancake dough gently in the pan. It should sizzle, but not burn. If necessary, reduce heat slightly. Cook for 2 minutes on one side. Flip the pancake over with a spatula and cook for an additional 2 minutes on the other side, or until golden brown.
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Sweet Cottage Cheese Pancakes INGREDIENTS
DIRECTIONS
2 cups cottage cheese or goats cheese
Separate eggs. Beat whites till you have stiff peaks.
4 cups gluten-free plain flour 4 teaspoons xanthan gum 6 tablespoons melted butter 4 eggs, separated Maple Syrup or honey for serving Can vegetable oil
Mix cottage cheese, flour, melted butter, and egg yolks into a slightly lumpy batter in a bowl. Fold in egg whites until incorporated. Coat pan with a light spray of vegetable oil. When pan is hot pour batter into pan with 1/4 cup measuring cup, leaving space between pancakes. Cook for several minutes, until golden, then using a spatula turn over and cook the other side until golden brown. Pour maple syrup or honey on top.
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Sweet Potato & Zucchini Fritters INGREDIENTS
DIRECTIONS
1 cup grated sweet potato
Separate eggs. Beat whites till you have stiff peaks.
1 cup corn
Mix flour, melted butter, and egg yolk into a slightly lumpy batter in a bowl.
1 cup grated zucchini 2 cup gluten-free plain flour
Fold in egg whites until incorporated and mix in grated sweet potato, beetroot, zucchini, sumac, salt and pepper and chopped herbs.
2 teaspoons xanthan gum 1 tablespoons melted butter 1 egg, separated
Coat pan with a light spray of vegetable oil.
1/2 bunch fresh mint, chopped
When pan is hot, spoon batter into pan leaving space between pancakes.
1/2 bunch fresh parsley, chopped 1/2 teaspoon sumac
Cook several minutes, until golden, then using a spatula turn over and cook the other side until golden brown.
Greek style yogurt Sea salt and cracked pepper to taste
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Sweet Potato & Quinoa Hash INGREDIENTS
DIRECTIONS
2 cups cooked quinoa
Combine all ingredients well.
1 onion finely diced
Lightly spray non-stick pan with oil and over medium heat, place eggshaped amount of mixture into pan and firmly pat down with a spatula.
1/4 cup diced fresh basil 1/4 cup diced fresh rosemary
Cook on both sides until brown. Remove from heat and place on wire rack over paper towelling.
1/2 cup gluten-free plain flour 2 large sweet potato, cooked and roughly mashed Sea salt and cracked pepper to taste Can vegetable spray
Repeat until all mixture is used. Serve hot.
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Turkey Breakfast Patties INGREDIENTS
DIRECTIONS
1 pound minced turkey
Combine all ingredients (use less pepper if you don’t want a spicy taste) and blend well.
1 teaspoon salt 2 teaspoons fresh sage 1 teaspoon fresh thyme 1/2 teaspoon cracked pepper 1 egg 1 clove fresh, crushed garlic)
Form into patties and if time permits, refrigerate overnight to let the meat absorb the flavour of the spices. Place in refrigerator for at least 30 minutes before cooking. Coat pan with a light spray of vegetable oil. Place patties in hot pan and add a spray of vegetable oil. Move gently to avoid sticking. Remove from heat as soon as they are no longer pink inside and serve.
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Zucchini & Quinoa Breakfast Cake INGREDIENTS
DIRECTIONS
1 cup bran
Preheat the oven to 180째C.
2/3 cup sorghum flour
Line an 8-inch springform pan with a circle of parchment.
1/4 cup tapioca starch
In a large mixing bowl, whisk together bran, quinoa flakes, sorghum flour, tapioca starch, baking powder, xanthan gum, sea salt, pepper, cumin, ginger and coriander.
2 teaspoons baking powder 1/2 teaspoon baking soda 3/4 teaspoon xanthan gum
Add in the rice oil, beaten eggs, and one tablespoon rice milk. Beat to combine. If needed, add another tablespoon of rice milk to loosen the batter. Beat the batter until it is smooth and slightly sticky.
1/2 teaspoon ground cumin 1/2 teaspoon ground ginger
Add shredded zucchini and stir to combine.
1/2 cup finely diced fresh coriander
Spoon the cake batter evenly into the lined cake pan. Smooth the top with wet spatula, add a few strands of grated zucchini and onion rings to the top.
1/4 cup rice oil 3 eggs, beaten 1-2 tablespoons rice milk, as needed 1 packed cup shredded zucchini, squeezed dry Onion rings Sea salt & cracked pepper to taste 1/2 cup quinoa flakes (cereal flakes, not whole quinoa)
Bake for approximately 30 minutes or until the top is golden and springy-firm to the touch. A skewer inserted into the center should emerge clean. Cool the cake pan on a wire rack for five minutes. Loosen the edges with a thin spatula or knife and release the clasp on the springform pan. Serve hot.
Recepies for Good Health and Radiant Skin
35
Heat & Weight Conversion Charts OVEN HEAT CONVERSIONS
FAHRENHEIT
CELSIUS
OVEN HEAT
225º 250º 275º 300º 325º 350º 375º 400º 425º 450º
110º 120º 140º 150º 160º 180º 190º 200º 220º 230º
very cool very cool cool cool moderate moderate moderately hot moderately hot hot very hot
SUGAR 1 TSP. 2 TSP. 1/4 CUP 1/3 CUP 1/2 CUP 3/4 CUP 1 CUP 2 CUPS
STEVIA BLENDS (PACKETS)
PURE STEVIA POWDER
STEVIA LIQUID
PINCH 1/16 TSP. 3/8 TSP. 1/2 TSP. 2/4 TSP. 1 TSP. 1 1/2 TSP.
4 DROPS 8 DROPS 1/2 TSP. 2/3 TSP. 1 TSP. 1 1/2 TSP. 2 TSP.
48 PACKETS
3 TSP.
4 TSP.
1/2 PACKET 1 PACKET 6 PACKETS 8 PACKETS 12 PACKETS 18PACKETS 24 PACKETS
Recepies for Good Health and Radiant Skin
Heat & Weight Conversion Charts WEIGHT MEASURMENTS METRIC
IMPERIAL
15 G (GRAMS) 25 G 50 G 75 G 100 G 175 G 200 G 250 G 275 G 300 G 350 G 450 G
1/2 OUNCE (OZ) 1 OZ 2 OZ 3 OZ 4 OZ 6 OZ 7 OZ 8 OZ 9 OZ 10 OZ 12 OZ 1 LB (POUND)
GLUTEN FLOUR
XANTHAN GUM
750 G 1 KG (KILOGRAM) 1 CUP 2 CUPS 3 CUPS 4 CUPS 5 CUPS 6 CUPS 7 CUPS
1.5 LB 2.21 LB
1 TEASPOON 2 TEASPOONS 3 TEASPOONS 4 TEASPOONS 5 TEASPOONS 6 TEASPOONS 7 TEASPOONS
Recepies for Good Health and Radiant Skin
Heat & Weight Conversion Charts VOLUME CONVERSIONS IMPERIAL
METRIC
1/4 TEASPOON (TSP) 1/2 TSP 1 TSP 1 TABLESPOON (TBSP) 1/4 CUP 1/3 CUP 1/2 CUP 2/3 CUP 3/4 CUP 1 CUP 1 1/8 CUPS 1 1/4 CUPS 1 1/2 CUPS 1 2/3 CUPS 1 3/4 CUPS 2 CUPS 2 1/2 CUPS 3 CUPS 3 2/3 CUPS 4 CUPS
1.25 ML (MILLILITRE) 2.5 ML 5 ML 15 ML 60 ML 75 ML 125 ML 150 ML 175 ML 250 ML 275 ML 300 ML 350 ML 400 ML 450 ML 500 ML 600 ML 750 ML 900 ML 1 LITRE
Recepies for Good Health and Radiant Skin
Notes
Recepies for Good Health and Radiant Skin
Notes
Recepies for Good Health and Radiant Skin
About Psoriasis Eczema Clinic Our clinic is recognized as one of the world leaders in the treatment of psoriasis, eczema and other chronic skin conditions. Our practitioners specialize in complementary dermatology, combining medical research with best of bio herbal, natural ingredients to achieve outstanding results. Over the last 30 years our research in complementary dermatology and clinical treatment has helped more than 130,000 people worldwide and has achieved on average an 90% success rate in the treatment of Psoriasis. We treat a wide range of skin condition and specialize in treating Psoriasis and Eczema due to our expertise. Our approach is based on five main stages: 1) We identify the primary trigger that initiates the condition. 2) We identify the secondary triggers that continue to exacerbate this condition. 3) We develop a customized treatment plan, including medication tailored specifically to each patient. 4) We treat your symptoms and address the triggers to help you achieve long term remission. 5) With ongoing education and support from our practitioners, we help you in taking control of your skin condition
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