Organic Foods

Vegetarian and Vegan “Bone Broth”

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Veggie stock

Ingredients:
1 small onion, chopped
2 cloves of garlic, smashed
1 cup shiitake mushrooms, sliced (or regular if shiitake unavailable)
½ chilli, sliced (use more or less depending on how spicy you like it)
1 tablespoon coconut or rice bran oil                                                                                                          1 Tblespn of dried wakame reconstituted in a bowl of water
1 carrot, chopped
1 rib celery, chopped
5cm piece of ginger, peeled                                                                                                                           5cm piece of turmeric root                                                                                                                             1 bay leaf
2 1/2 litres water
1/2 cup loosely packed coriander leaves                                                                                                 1/4 cup fresh parsley, roughly chopped
1 cup spinach and/or kale
1 tspn sea salt
juice of ½ a lemon
Tamari to taste
1 Tblespn of organic light miso paste
1 tspn spirulina

 

  1. Heat the oil and sauté the onions, garlic, chilli and mushrooms together until soft.
  2. Drain the water off the wakame and combine with carrots, celery, ginger, turmeric and water in a pot, bring to a boil, and then simmer 45 minutes.
  3. Remove from heat and strain.
  4. Combine broth with sautéed mushroom mixture, coriander, spinach, kale, lemon juice, sea salt, tamari, miso and spirulina.
  5. Allow the heat of your broth to wilt the coriander, parsley, spinach and kale.
  6. Ladle into bowls or mugs and enjoy the spicy aroma of this fabulous gut-healing broth.

 

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Healthy Cauliflower Pizza Base, GAPS friendly

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Cauliflower and almond meal pizza

 

Healthy Pizza with a Cauliflower Base
makes 1 pizza

I was having a few friends over a few weeks ago and decided to make pizza for dinner. I’ve made cauliflower pizza before, but tried a new recipe with almond meal, and it was absolutely delicious (even if I say so myself!).

I had a spelt base pizza as well, and we all agreed the cauliflower base won hands down, even the kids agreed!!

Pizza base
florets from 1 good sized cauliflower (about 750gms or so)
100gms (about 1 x cup) of ground almonds (almond meal or flour)
1 tbsp dried oregano
75gms of cheese; I used a combination of tasty and parmesan 

3 organic eggs, beaten  (for a vegan option see tip at the end)                                                                           Salt and pepper to taste

Topping
Anything you like to put on your pizza!! 

I did pizza supreme for the kids. roasted pumpkin and fetta for the vego’s and left over roast lamb with roasted beetroot, spinach and mint leaves for the carnivores!

  1. Preheat the oven to 200°C and line a baking tray (or pizza stone) with baking paper.
  2. Coarsely chop the cauliflower, place in food processor and blend until it is a fine rice-like texture.
  3. Place this in a mixing bowl. Add the ground almonds, oregano and seasoning and mix with your hands.
  4. Make a well in the centre and add the eggs. Use your hands to pull the dry ingredients towards the middle until everything is combined and you can shape it into a ball. It should be more loose and sticky than a traditional pizza dough.(this can be done in a processor or thermomix)
  5. Transfer to the baking paper and form into a pizza base by flattening the dough with your hands. Make the edges slightly higher.
  6. Pre-bake for 25 minutes or until golden. Meanwhile, prepare the pizza topping.
  7. Remove the crust from the oven. Cover it with the topping of your choice and put it back in the oven for 5-10 more minutes.
  8. Serve.

Tip: For a vegan alternative, replace the eggs with this chia mixture: Measure 30 g or 1/4 cup of chia seeds into a bowl and add 175 ml  or 3/4 cup of water. Stir well and place in the fridge for 15 minutes before use.

 

Bircher Muesli

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Muesli

Ingredients:

  • 2 cups/150g whole rolled oats
  • 1¾ cups/420ml milk of choice
  • ¼ cup/60ml water
  • 1 apple, cored and grated with the peel
  • 1½ cups/375g plain yoghurt
  • A dash of cinnamon (optional)
  • Toppings: your favourite fresh and/or dried fruit, nuts, toasted coconut, etc.
  • Our favourites: blueberries, strawberries, raisins and crushed nuts and seeds

 

Directions:

Combine oats, milk and water and let sit overnight in the refrigerator.

In the morning add the grated apple, yoghurt, and cinnamon, if desired, and mix well.

Top with your favourite fruits and nuts.

Image courtesy of KEKO64 at FreeDigitalPhotos.net

Pumpkin Seed Butter

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pumpkin seeds
Ingredients
  • 1 cup raw pumpkin seeds
  • ¼ cup raw hemp seeds
  • 2 tbsp.liquid Organic Coconut Oil
  • 1 tsp. vanilla
  • 1 tsp. Himalayan or Celtic Salt
  • 1 tsp. cinnamon
  • 1 Tblsp. Maple Syrup or local honey (optional)
Instructions
  1. Preheat the oven to 180 degrees.
  2. Spread the seeds out on a baking sheet.
  3. Bake them for 10-12 minutes, until lightly golden.
  4. Cool the seeds for 15-20 minutes.
  5. Add the seeds to a food processor.
  6. Let the processor run for about 4-5 minutes, until the seeds begin to butterize.
  7. Stop and scrape the sides down.
  8. Continue running for another 2-5 minutes until the seeds appear completely butterized, adding a bit of oil at this point, as needed.
  9. Pulse in additions (hemp seeds, salt, spices, sweetener), if desired. DON’T process these in, as they can cause seizing of the butter.

Image courtesy of Mister GC at FreeDigitalPhotos.net

Foods that HEAL the Liver, foods that HARM the liver!

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Our liver is so important to our overall health. It is our main organ for detoxification (along with the kidneys, lungs and skin). This means it is constantly working to clear away toxins, wastes from the blood and cellular metabolism and excess hormones. It processes nutrients that have been broken down by the digestive system, separating toxins for waste (such as pesticides and herbicides) from the nutrient which go on to become building blocks of our body. It also stores sugar as glycogen, especially if there is too much glucose in the blood stream and not enough insulin to process it.

It can easily be damaged by too much visceral fat (fat that is stored around organs in the body), alcohol, excess sugar and particularly fructose (fruit sugar or high fructose corn syrup), toxic damage from chemicals added to food, certain medications (such as paracetamol) and toxins in the environment, viral infection, excess iron and copper, and tumours.

Liver damage

Foods that HEAL the Liver

  • Beetrootbeet juice
  • Carrot
  • Grapefruit (if not on medications, especially blood pressure meds)
  • Dark Green leafy vegetables including; spinach, dandelion leaves, beetroot tops, rocket and kale
  • Citrus fruits. Lemon juice in warm water is great first thing in the morning.
  • Asparagus
  • Artichoke Hearts
  • Garlic
  • Avocado’sSalmon
  • Apples
  • Salmon
  • Cruciferous vegetables such as broccoli, cauliflower, cabbage and Brussel sprouts. If you have an underactive thyroid, it’s better to cook these.
  • Dandelion Root Tea
  • Green Tea
  • Walnuts
  • TurmericTurmeric
  • Olive Oil
  • Liver supportive herbs

Foods, drinks, drugs and diseases that HARM the Liver

  • Alcohol
  • Sugar and Fructose
  • Artificial Sweeteners
  • Soda drinks especially Coca Cola etc
  • Pesticides and herbicides
  • Pollution
  • Pharmaceutical drugs
  • Trans fats (found in baked goods, pastries, pies, fast food)
  • Excessive use of salt
  • Fast Food
  • Excessive synthetic vitamin A
  • Smoking
  • Obesity
  • Diabetes
  • Infections such as Hepatitis
  • MSG

Eating a diet that is rich in fresh and predominantly raw food (especially those from the list above), and keeping the list of harmful foods, etc, to a minimum, is the best way to a healthy liver.

Doing a regular Detox, is a great way to take the burden off your liver. Call me if you think it’s time to give your liver a break!

The great news is that the liver is one of the few organs in the body that has the ability to heal itself (if the damage isn’t too extensive).

Clean 15

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Clean 15