Recipes

This recipes page is a super healthy recipe compendium that will be regularly updated.

The focus of the recipes in this compendium is to make healthy food really delicious whilst also optimising the nutritional value of the ingredients.

This usually means making really simple food, quickly and inexpensively, but not compromising on quality.

*Tip: we can save a lot of money in energy, as well as saving our precious time, by not over-processing our food. By this I mean, over-cooking or over-combining etc… If we save money on the energy used for cooking then we can afford to buy better value ingredients!

How to use this page:

You can check the ‘Contents’ section below for a list of recipes, but if you want to home in on a particular health benefit of a recipe, or to focus on a specific food, or nutrient, then using the ‘Find’ function is essential.

Also, as the compendium grows it’s going to become increasingly difficult to find what you’re looking for. So the best way round this problem, as well, is to use the ‘Find’ shortcut.

To open ‘find’ is simple, but differs from Apple Mac to PC, as follows:

PC: Ctrl F (Press Control (Ctrl) and the F key simultaneously)

Apple Mac: Cmd + F (Press Comand (Cmd) and the F key simultaneously)

Here’s a video that shows you how to use the F command.

What to search for:

An ingredient: e.g. Brussels Sprouts

A constituent: e.g. Glutathione

An action: e.g. Detoxing

A specific recipe: e.g. Oriental Brussels Sprouts

Contents

Oriental Brussels Sprouts

Recipes

Oriental Brussels Sprouts

Ingredients

  • Brussels Sprouts
  • Roast Almond Butter
  • Fresh Lime Juice
  • Hemp Oil
  • Tamarind
  • Fish Sauce
  • Salt

Method:

Trim and steam the Brussels Sprouts. In the meantime, mix all other ingredients in your serving bowl, and add the Brussels Sprouts when cooked. Stir until Brussels Sprouts are coated in sauce.

Health Benefits:

Brussels Sprouts :: cruciferous family

Good source of Protein, Iron, Potassium, Glutathione, Vitamin C, Folate and Fiber. Other antioxidants, aside from Glutathione, include; organosulfur compounds, which help prevent oxidative stress of the cells, which can cause chronic inflammation, cancer, and harm DNA.

Tamarind :: *Detoxing

Anti-inflammatory, (thereby lowering cholesterol and improving cardiovascular health), improves weight loss and provides digestive support, helps manage diabetes, improves vision and respiratory health, helps heal skin conditions, relieves pain, boosts the immune system, supports nerve function, reduces fever, thins the blood and lowers blood pressure, treats piles, prevents cancer, eases sore throats, treats sunstroke, and protects against parasites and worms. Rich in antioxidants, Tamarind could help decrease oxidative stress, caused by free radicals, thereby lowering the risk of cancer, heart disease and diabetes.

Research indicates that ingesting tamarind could even help your body to detox fluoride, and subsequently helps to protect against skeletal fluorosis by enhancing excretion of fluoride.

Natural Society

High in Iron, B complex, particularly Thiamine as well as Niacin, Vitamin C, Calcium, Magnesium, Phospherous, high levels of polyphenols (apigenin, catechin, procyandin B2 and epicatechin, among others) and flavinoids, as well as non-starch polysaccharides,`

Each 100 grams of tamarind contain 36% of the thiamin, 35% of the iron, 23% of magnesium and 16% of the phosphorus recommended for a day’s worth of nutrition. Other prominent nutrients include niacin, calcium, vitamin C, copper, and pyridoxine.

Dr Mercola

Caution :: Because Tamarind thins the blood it is better not to eaten to excess if you take Aspirin or are on Warfarin or other blood thinners.

Hemp Oil :: Treats eczema if 1 – 2 tablespoon of hemp oil are ingested daily

Anti-bacterial, highly anti–inflammatory, antiviral, anti-fungal, antioxidant, regenerates the skin, cardio-protective, rich in PUFAs (polyunsaturated fatty acids) reduces eczema, and other skin conditions, when taken internally. The level needed to treat eczema will also be very beneficial for arthritis and other inflammatory conditions.

Contains high levels of Omega 6, or Linoleic Acid (LA) and Omega 3, or Alpha Linolenic Acid (ALA). The ideal ratio of these constituents in oils is mirrored by Hemp oil, which is 2:1 Omega 6 to Omega 3.

Dairy Free Pate

If you want to know how important organic liver is for your health, just ask Terry Whals!

It is so rich in a diverse array of nutrients that it is able to provide us with approximately 50% of all of the things we need for optimal health. There is no other food that comes even close to being able to do this!

Ingredients

  • Organic Chicken Liver
  • Red Onions
  • Garlic
  • (Deodorised) Coconut Oil (a good amount… as much as 50g)
  • Fresh Thyme (lots :: home grown is best 🙂 )
  • Medium Sherry
  • Black Pepper
  • Himalayan Rock Salt

*Specific weights haven’t been provided as it’s all down to taste!

Method

Place coconut oil in a low sided frying pan (preferably not a non-stick, unless it is an eco or Le Creuset one).

Use a low heat throughout.

Add the liver, chopped onion, and garlic. Cook gently for 10 to 15 minutes. The liver should still be a little pink inside.

Increase the heat to a medium heat for a minute and then add the sherry. Let the sherry burn off as you are quickly folding it into the rest of your ingredients. You want to try and get the sherry to cover the surface area of all of your ingredients as it burns off.

Turn off the heat.

When the mixture is cold add salt, pepper and de-stemmed thyme.

Then wizz until smooth.

Caution: Do not place the hot mixture in your blender or wizz it with your plastic hand-held wizzer. Plastic, when hot, leeches neuro-toxins and carcinogens… and we only need infinitesimally small amounts of these things to cause life threatening conditions.

Serve: I love this pate dolloped, in large amounts, on Corn Cakes, which are the only biscuit / crackers that I allow myself because I’m grain, legume and dairy intolerant.

*A lot of specialists say that corn is an high risk food for food intolerances. But, Dr David Perlmutter reckons it’s okay… and I feel like it’s okay… so, I allow myself this one treat 🙂

 

 

 

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