This is my gluten-free take on a delicious Middle Eastern bulgar wheat salad by Claudia Roden. Instead of wheat, I use millet (naturally gluten-free). Everyone takes seconds when I serve it at a buffet or barbeque. I love having it for leftovers too and it keeps for several days. Serve it with some protein such as roast chicken, a bean salad or some felafels, and a large green salad or some wilted spinach leaves dressed with lemon juice and extra virgin olive oil.
For 6:
330g/1½ mugs whole millet grains (from wholefood stores)
800ml/3 mugs boiling water, filtered if possible
1 large onion, red if possible
3 tbs extra virgin olive oil
110g tomato puree
Juice of 1 lemon
A bunch of fresh mint, or 1 tbs dried
1 rounded tsp ground cumin
1 rounded tsp ground coriander
1 level tsp ground allspice
110g raw walnuts and/or hazelnuts, coarsely chopped
1. Add boiling water and millet to a large saucepan, cover with a lid and simmer on a medium heat until the water has been absorbed completely. Fork it up a little to break up the grains.
2. While the millet is cooking, peel and chop the onion and add to a large bowl with the olive oil, tomato puree, lemon juice, cumin, coriander, allspice, nuts and mint.
3. When the millet is cooked, allow it cool down so its tepid or cold. Then add to the rest of the ingredients and mix gently with a fork, avoiding mashing the grains, which should remain distinct from each other.
4. If you have time, leave this sit for an hour, or even overnight, for the flavours to develop.
Why this is good for you: Herbs and spices are packed with beneficial antioxidants which prevent food from spoiling. A high intake of spices helps delay aging and is linked to lower incidence of skin conditions such as psoriasis and eczema. Cumin and coriander help soothe and repair the digestive system while mint is anti-spasmodic, helping prevent cramps, gas and spasms in the bowel.
This is a lovely, earthy and filling summer main course, perfect with a large green salad and maybe something stodgey like a baked sweet potato or some squash wedges. Best eaten warm or at room temperature, rather than straight from the fridge.
For 2:
400g cooked, drained white haricot, cannellini or butter beans – rinsed and drained from a tin, or home-cooked (200g raw weight will give you 400g after overnight soaking and cooking)
1 medium aubergine, cut in 1cm slices and grilled till golden (about 5 minutes each side, I find)
1 dsp chopped red onion (use
1 dsp black olive tapenade from a jar
Large pinch cayenne pepper (optional)
1 tbsp chopped parsley, chives or basil (optional)
Extra virgin olive oil to drizzle
1. In a medium bowl mix the onion, tapenade, chopped herbs and cayenne with a small drizzle of olive oil.
2. Cut the aubergine into bite size pieces and add, with the white beans, to the tapenade mix.
3. Mix well and serve.
Tip: Buy parsley fresh, chop and store in a box or bag in the freezer. That way it’s instantly available all the time.
Why this is good for you: Olives and olive oil are rich in vitamin E which helps moisturise your skin from within and also aids weight management. Yes, adding extra virgin olive oil to your diet has been proven to aid weight loss! Red onion is rich in quercitin, which helps alleviate allergies. White beans are rich in protein at around 8%, and soluble fibre, all of this keeps you fuller longer. Soluble fibre also feeds beneficial bacteria which you need for your digestive wellness, mental health and perfect skin. White haricot beans are a fantastic source of molybdenum, which can help support liver function. Poor skin, low energy, or who has chemical sensitivities can be signs that your liver is under pressure, struggling to meet the detoxification demands of your everyday life and might need more nutrients. Fresh or frozen parsley helps your kidneys to flush out toxins. It’s also rich in iron.
This is SUCH an easy recipe and just the thing for a day like today, in the garden, after work…I’ve adapted it from Patrick Holford’s recipe in Food Glorious Food. I served this lemonade recently at a dinner and people just couldn’t get enough. If you or whoever is to drink the lemonade doesn’t like “bits”, strain the lemon juice before adding to the syrup. The lemon/xylitol syrup base will stay fresh in the fridge for 3-4 days.
For 4 servings:
Juice of 2 lemons
2 heaped tbs xylitol/erythritol or (for zero calorie or ketogenic diet) 20 drops of pure stevia or to taste
50ml clean water (filtered if possible)
750 ml mineral water, fizzy or still, whatever you prefer
A sprig of mint, lemon balm or a slice of lemon to decorate
Ice cubes, if liked
If you are using stevia instead, you don’t need to make xylitol syrup at all. Otherwise, place the xylitol and 50ml water in a small pan and warm till the xylitol is dissolved fully. This prevents the sweetener sitting uselessly at the bottom of the jug or glass.
While the xylitol/erythritol is dissolving, squeeze the lemons, discarding any pips.
Allow the xylitol/erythritol syrup to cool slightly before mixing with the lemon juice.
Put the lemon juicesyrup mix in a jug in the fridge until ready to use.
Top up with 750ml mineral water and enjoy, preferably in the sun…
Why this is good for you Natural, freshly squeezed lemon juice gives fantastic support to your liver to help cleanse toxins. Provided the lemon juice isn’t heated, its also high in vitamin C. So if you want clear, glowing skin or to boost immunity or stay younger longer, this is a pretty good “treat” drink. Lemon juice is very low in natural sugars and xylitol doesn’t raise blood sugar. And stevia drops which a natural calorie-free are even better. This means this lemonade is fine for anyone who has diabetes or other blood sugar regulation problems (like energy or mood peaks and dips through the day). It also won’t send your kids hyperactive like normal fruit juices or added-sugar drinks.
Lemon juice aids detoxification because it is (when raw) packed with antioxidants (ever stop a cut apple from browning or oxidising by smearing it with lemon juice?). It is also alkalising (once metabolised, it promotes alkaline pH in your body tissues – this is important if you want to be well. Most vegetables and fruits promote alkaline (healthful) pH balance in you!! Milk, cheese, meat, fish and most grains are acid-promoting in your body. You need lots of fruit and veg to balance them.
This is a superb but simple recipe I cut out of a magazine years ago. No idea who wrote it. I made a large plate of it recently for a family birthday and we grazed on it for the rest of the weekend. The aubergines cook quite quickly, especially with sliced and grilled or fried. Cook right through: aubergines don’t taste good if undercooked so make sure they are translucent, with no trace of white. If you can’t get pine nuts, you could use flaked almonds instead.
For 4-6 people as a starter, or grazing platter
2-3 medium, aubergines, about 700g
2 tbs sea salt (flakes or finely ground, it doesn’t matter)
About 125ml extra virgin olive oil
50g pine nuts
Small bunch fresh mint, half chopped, half in sprigs
Small bunch fresh flat leaf parsley, half chopped, half in sprigs
Few drops balsamic vinegar
Freshly ground black pepper
Cut the aubergines lengthways into 1cm slices. Score both sides of each with a fork. Sprinkle with salt. Drain on a rack for 10-20 minutes, then pat dry with kitchen paper. The salting of the aubergine draws out the bitter juices and makes the end product much sweeter.
Meanwhile, heat a ridged stove-top grill pan until very hot. Wipe with olive oil, using a wad of crumpled kitchen paper or heatproof brush. Paint each slice with oil. Arrange on hot pan, pressing down firmly. cook for 3-5 minutes on each side until grill-marked, tender and aromatic.
Heat a separate frying pan, add pine nuts and toast gently until golden. Set aside.
Scatter cooked aubergine with chopped mint, parsley, black pepper and balsamic vinegar. Loop slices on serving plates, add pine nuts and sprigs of mint and parsley and serve.Why this is good for you: Raw herbs like parsley and mint are a powerhouse of antioxidant, anti-ageing nutrients that help soothe your digestive system. Mint is anti-spasmodic and so can reduce wind. Parsley is rich in iron and is great for your kidneys too. Aubergines are rich in fibre, which is good news for the beneficial bacteria in your gut – they use the indigestible fibre in your food to make healing substances to repair and maintain the health of your small and large intestine. People who eat more vegetables have a lower incidence of ALL digestive disorders, including gallstones, colitis and gastritis. Like most vegetables, aubergines are also high in potassium which helps your body respond well to your natural thyroid hormone (T3). This results in more energy, thicker hair and better bowel regularity.
The good weather got me thinking of this really simple, delicious dish. A Greek classmate once showed me how to make it. She simply charred the peppers in a few minutes over an open gas flame but you can use a grill. This dish works well as a starter with some fresh bread, or as a side dish alongside some meat, grilled/baked white fish or a vegetable frittata. It’s also great for a summer buffet. Using goat or sheep feta gives a lovely crumbly texture and tangy taste and is easier to digest than imitation feta made from cow’s milk.
If you don’t have oregano, you could also use fresh mint or flat leaf parsley.
For 2 people:
2 large green peppers, whole, washed
1 dsp dried oregano or tbsp chopped fresh oregano leaves
1-2 tbs good quality extra virgin olive oil
20g goat/sheep feta cheese
1. Put the green peppers on a baking sheet under a hot and cook (turning frequently) until most of the skin is charred and the peppers are soft and slightly collapsed.
2. Remove from the heat, leave on the baking sheet, and cover with a large bowl or saucepan for 15 minutes or so. This softens the skins and makes them easier to peel.
3. On a plate (to catch the delicious juices) peel and discard the skins of the peppers. Slice into around 4 lengthways. Remove and discard the stalks and anything that’s not green.
4. Lay the peppers with their juices on a fresh plate.
5. Sprinkle over some freshly ground some black pepper and the oregano. Crumble the feta into little pieces and scatter over. Finally, drizzle over the olive oil.
Why this is good for you Oregano, especially eaten fresh, is a powerhouse of volatile antioxidant rich oils. These oils help keep your skin young and firm, soothe your digestive system, and even help eliminate infections and protect you against life-threatening diseases. Oregano helps combat the yeast overgrowth that contributes to cystitis and sinusitis. Oregano is really easy to grow in Ireland in a pot (in a flowerbed it takes over!). If you use it often, it keeps sprouting new, tender leaves all through the summer. Green peppers, like all green veg, are rich in magnesium needed for stress management, great skin and being “regular”. Feta made from goat/sheep milk is lower in allergenic proteins than cows milk. For that reason, some people who cant take cows milk products find they can tolerate moderate amounts of goat/sheep milk products. Goat’s milk is closest in chemical composition to human milk.
This is a very quick and easy uncooked vegetable dish which I really like. With some protein like fish, meat, a frittata/omelette or a bean salad it provides a balanced meal. Unless you have tons of energy to pound away for ages with your hands, make this recipe using smallish sprigs of young kale (April-June) – it’s much easier to work. As you might have noticed I’ve got a bit of a green theme going on this month. The power of vegetables to lift your wellbeing is big in food research right now (see my May 2014 newsletter). In my opinion, eating lots of green stuff is one of the most useful things you can do to help your body and your mind.
For 2-3 people:
1 bag tender young organic kale
1-2 tablespoons extra virgin olive oil
½-1 ripe avocado
Cayenne pepper to taste
1 1/2 tbs sunflower seeds (or pumpkin seeds, chopped Brazil nuts or hazelnuts)
Lemon or lime juice to taste
1/2 tsp paprika, or to taste
1 tbs finely sliced or chopped spring onions or red onion (if you can eat cooked onions but not raw ones, try soaking the sliced/chopped onion in the lemon or lime juice for 15 minutes – it totally takes the heat out!)
Remove any stalks from the washed kale and place in a large bowl.
Kneed, pound and squish the kale with your hands for around 5 minutes until it is wilted (you might like to use rubber gloves for this as the juice can stain your nails).
Add the avocado and mix it into the mixture, mashing as you do so.
Add all the other ingredients and serve.
Serve with:
Baked or grilled, roast or poached fish or chicken, a frittata or omelette or a beany salad
Why this is good for you: Kale is high in folic acid which helps your body carry out the daily repair and maintenance on your stomach and intestines. Kale, like all dark green veg, is rich in magnesium which is needed to relax your mind and get a good nights sleep. Magnesium also helps keep your skin in good condition by supporting your liver to clear toxins out of the body. Things like psoriasis or acne are usually a sign of poor liver function. Avocados and raw olive oil are rich in vitamin E which moisturises your skin (and everything else) from within. the reason I suggest using organic kale is that like baby spinach, “conventional” kale is in the top 3 most agri-chemical contaminated fresh produce.
This is my absolute favourite juice of the moment. You need a masticating juicer like the Samson from www.juicers.ie for juicing leafy greens. If you can get organic produce (especially spinach) so much the better. Non-organic spinach is one of top 3 most agri-chemical contaminated produce so its best avoided unless organic.
For 1 approximately 250ml serving
1/2 cucumber, including skin
3cm peeled ginger root
2 celery sticks
3 kale leaves (optional)
Large handful baby spinach or green cabbage leaves (cabbage is great for healing your gut)
Juice 1/2 lime or 1 dsp fresh lemon juice
Optional (for sweetness): 1 small apple, skin and all
Optional (for sweetness): A few drops of stevia to taste (see my “larder & shopping” section on this blog) to sweeten
Why this recipe is good for you: Because its contains ginger, lemon/lime and lots of magnesium-rich chlorophyll (greens) this will turbo charge your liver and aid detoxification. The natural enzymes in the raw, fresh juice aid digestion and help reduce inflammation in your digestive system, joints and more. Green vegetable based juices are much more beneficial than fruit juices because they are lower in sugars. Massive amounts of sugars (even from natural sources like fruit) slow liver function and aren’t conducive to 100% health. Refined sugars are more problematic still. Did you know that your thymus glads production of T-cells to fight infection is significantly lowered every time you eat sugar. A peer-reviewed study showed this. No wonder so many people get sick after Christmas, Easter and other sugury feasts that go on for days!
I sometimes also call this Dracula juice in order to get kids to try it. For first time vegetable juice tasters, I usually add apple juice (and less beetroot) to make it taste a little more familiar, though its pretty sweet anyway. If you want to make a big batch and have some for the next day, just store in an airtight jar in the fridge, adding a generous squeeze of fresh lemon juice. The potent antioxidants in the lemon juice keep the juice fresher longer.
Using a masticating juicer like the Samson single auger juicer retains more nutrients but you will still get a decent juice from an ordinary rotary juicer (the type that spins and grates instead of gently crushing).
Do have this juice with some protein. Otherwise the hit of sugars (natural sugars in the root veg) causes spikes in blood sugar which are bad news if you want to look and feel your best.
To make about 350ml juice (2 servings)
5 medium/large carrots (about 500-600g in all)
1 small beetroot
2-3 sticks of celery, with leaves
2-3cm knob of ginger, peeled
Optional: generous squeeze of lemon juice, to taste
Juice ingredients
Why this is good for you Carrots are rich in beta carotene, which gives your skin a natural golden glow and helps prevent acne and other skin problems. It’s also an important antioxidant for your liver and immune system. Beetroot is rich in betaine, chromium and iron. These also help your liver clear the many toxins it has to metabolise every day to keep you well. Ginger is a natural anti-inflammatory, anti-infection spice that soothes your digestive system too. The vegetables are rich in potassium, which helps your natural thyroid hormone action at cellular level. This is one of the reasons why eating a veggie rich diet helps you feel more energetic, cheerful, and motivated as well as helping your hair. Yes, your hair can thin if you don’t feed yourself potassium-rich foods (veg) to help your thyroid keep hair thick and strong. Like fruit, this juice is high in natural sugars so is best with a protein-containing meal or snack so it doesn’t cause erratic blood sugar levels. Erratic blood sugar levels can cause peaks and dips in energy and mood.
Now the weather is lovely, my thoughts turn to all those things I can make in advance to graze on over the weekend, or for weekday lunchboxes. The colours of the lemon zest, herbs, carrots and red peppers stand out like jewels against the earthy tones of the lentils. This makes a great main course alongside a large mixed salad and maybe sometimes starchy, like a steamed sliced sweet potato, or some quinoa anointed with pesto. You could also use this as a starter, or instead of potatoes/rice with some grilled/roast white fish or chicken. Good when trying to feed vegetarians and carnivores a the same meal!
For a quick weekday version of this classic French salad: Just cook the lentils and carrot with a bay leaf, drain and add a generous splash of balsamic vinegar, a little olive oil and lots of black pepper. Good with large multicoloured mixed salad.
Serves 3 as a main course salad, 6 as a starter
200g/1 mugful Puy lentils
1 medium/large carrot, peeled and diced into 1/8”/0.5cm squares
½ a red (or white) onion, finely chopped
1 bay leaf
1 clove garlic
Lemon vinaigrette (see below) or a splash of balsamic vinegar, extra virgin olive oil and lots of black pepper.
If you eat dairy: 50g goat/sheep feta, crumbled (optional)
2 teaspoons mint, chopped
3 tablespoons chopped parsley or coriander
Black pepper to taste
2 medium red peppers (optional i.e. if you are feeling fancy!)
1. Rinse the lentils, cover them generously with clean water and bring them to a boil with the garlic, carrot, onion and bay leaf.
2. Simmer until they are cooked (15-20 ins) but still hold their shape.
3. Drain the lentil mixture and save the liquid for making soups or gravies.
4. While the lentils are cooking prepare the red peppers (if using) by grilling under a hot grill until the skins are charred, then put them in a covered bowl to steam for 10 mins or so, then take off the charred skins with a knife. Do not rinse them under water or the sweet juices will be lost. Slit them open, remove the seeds, and cut into strips or squares.
5. While the lentils are still hot add the feta, vinaigrette, herbs and the red peppers and their juice, if they are ready.
For the Lemon vinaigrette:
Juice and peel of one lemon (ideally organic, or scrubbed very well)
1/2 level tsp paprika
Pinch cayenne pepper
1 clove garlic, crushed
¼ level teaspoon Himalayan or Atlantic sea salt (optional)
6-8 tablespoons extra-virgin olive oil
1. Remove two wide strips of peel from the lemon with a veg peeler and slice them into narrow slivers.
2. Mix all the ingredients well in a bowl or put in a screw top jar and shake well.
Why this is good for you: Lentils are a great source of soluble fibre which feeds good bacteria to help your skin, digestion, mood and immunity. Lentils are a good source of protein instead of meat or fish at a meal so will keep you full for ages. Herbs and spices are antioxidant and help delay the visible signs of ageing (wrinkles, saggy skin, anyone?). Red peppers and carrots are a good source of beta carotene, which helps give your skin a golden glow, even without the aid of the sun, according to British study of university students. Another bonus of this salad is the raw extra virgin olive oil, which gives vitamin E to make your skin (and all your parts!) smooth and moisturised from within.
Anyone out there a ketchup-fiend? It’s really easy to make this good-for-you version. I can guarantee it’s as delicious as the normal sugar-laden version as I’ve just tasted it. The recipe comes from Dr Natasha Campbell-McBride’s book “Gut and Psychology Syndrome” that has helped so many children with autism to develop more normally, and live happier, healthier lives. She in turn got the recipe from Elaine Gottshall, who wrote “The Specific Carbohydrate Diet” which has transformed the lives of many people with Crohn’s disease and colitis. FOR AN INSTANT NO-COOK VERSION I SOMETIMES USE TOMATO PUREE INSTEAD OF JUICE/PASSATA (SEE NO 3 BELOW FOR INSTRUCTIONS)
2 cups tomato juice (or 1 1/2 cups passata or sieved tomatoes, which I used as its handier – it gives a grainier texture which I like)
1-3 tbs white vinegar
honey to taste
bay leaf (optional)
Pepper and Atlantic sea salt/Himalayan salt to taste
Mix all the ingredients except the honey and simmer on the stove until thick, stirring often to prevent sticking. when almost the desired thickness, add honey to taste and complete cooking.
Ladle into sterilised jars and seal immediately or place in small containers and freeze.
EXPRESS VERSION: mix tomato puree from a tin with 1 tbs apple cider vinegar, a little honey to taste and away you go – this won’t keep for as long but should last at least 5 days in the fridge.
To sterilise jars and lids, boil in a saucepan with plenty of of water, with a lid on, for at least 15 minutes – don’t put hot food into cold jars, or cold food into hot jars, or they will shatter. For other ways of sterilising jars try this site: http://britishfood.about.com/od/glossary/ht/sterilizingjars.htm
Why this is better for you: Instead of being loaded with refined sugar or additives, this ketchup is sweetened with honey, which is less harmful for people with digestive difficulties. People with damage to their small intestine (like children with autism, people with food intolerances or digestive disorders, or who take non-steroidal anti inflammatories or antibiotics) often cannot digest certain sugars. In particular, disaccharide sugars are a problem for these people, who do not make enough digestive enzymes in their intestines. Eating these types of sugars, which occur in many foods (e.g. sugar, grains, potatoes) causes worsening of symptoms. Unlike refined sugar (a disaccharide), honey contains only simple sugars, which are easy for the body to absorb, even without the aid of a healthy digestive system. For this reason, this ketchup is allowed on the GAPS diet (see book above). The GAPs diet has been used to help people with dyspraxia, ADHD, dyslexia, depression and even schizophrenia.
