Jul 30, 2014 | Anna's Best Recipes, Cakes, biscuits & bars, Sides, starters, soups & snacks
I made these raw protein bars for snacks a few weeks ago, adapted from Christine Bailey’s recipe. I meant to bring the leftovers in to my nutrition clinic to share with colleagues but somehow we just couldn’t bear to part with them. We ate the lot over the following week. These are quite like the Nakd bars you find in health stores. This bar is perfect when you are short of time and need something to support your blood sugar levels and you want something sweet. These are a good emergency breakfast option, post-gym snack or lunchbox treat. These can be frozen in batches for up to a month.
Makes 12 large bars
For unusual ingredients, don’t forget to check out “larder & shopping”
200g/1½ cups raw Brazil nuts
60g gluten-free organic porridge oats or buckwheat flakes
30g ground chia seeds (buy ready-ground or use a coffee/spice grinder)
250g dried unsulphured apricots, soaked overnight in filtered water/250g dried apricots plus 6 tbs water/freshly squeezed orange juice
3 heaped tbs unsweetened or vanilla protein powder (Nua Naturals rice protein, Nuzest Clean Lean Protein or Sunwarrior Classic/Warrior blend are all great. Solgar Whey-to-go vanilla is another option if eat dairy and are using this snack for sports nutrition/muscle recovery.
Zest of 1 orange, organic if possible
Pinch of Himalayan or Atlantic Sea Salt
Essential equipment: food processor
1. Chop the apricots roughly. If you have not already done so, grind the chia seeds and set aside.
2. Place the nuts and oats in a food processor and process until fine. Add the chia, apricots, protein powder and orange zest and process till well mixed. If you have used soaked apricots this will usually form a dough. If your apricots are unsoaked then you will need to start adding the orange juice or water about 2 tbs at a time, pulsing in between, until the mixture forms a dough. The amount of liquid needed will vary depending how dry the apricots are.
3. Press the mixture into a 20cm square tin lined with baking parchment and freeze for at least 1 hour so it firms up enough to cut neatly.
4. When frozen, cut into 12 bars. Store in the fridge or freezer until needed.
Note: It’s important that the chia seeds be ground. This helps the bars stick together really well.
Variations:
- For a gingerbread version, add 1 level tsp each of ground ginger and cinnamon along with the protein powder.
- For a chocolatey version, add 2 heaped teaspoons pure cocoa powder along with the protein powder.
Why these bars are better for you:
Because these bars contain protein from the nuts, seeds and protein powder, they help keep you feeling fuller much longer. The fact that they are raw means more nutrients such as essential omega 3 and 6 oils. Brazil nuts are a rich source of magnesium which helps relax the bowel to prevent constipation. The bars are rich in crucial minerals such as selenium and iron which are important for the thyroid gland, brain function and energy production. Buying unsulphured (brown) apricots in the health store avoids the sulphur dioxide that causes unpleasant digestive symptoms for so many people. Sulphur dioxide is added to many dried fruits as a preservative and is always listed on the packet so its easy to avoid by paying attention to labels.
Christine Bailey is a successful nutritional therapist who published The Functional Nutrition Cookbook in 2012. It contains over 130 tasty recipes that are super-healthy but also delicious.
Jul 16, 2014 | Anna's Best Recipes, Breakfasts & smoothies
This is a gorgeous, thick smoothie and really creamy. It’s my favourite breakfast at the moment. I like to make it so thick I can eat it with a spoon but that’s just me. To thin, add more non-dairy milk. Or more avocado to make it even thicker. The stevia drops are important here because otherwise there will not be the slightest hint of sweetness. I love this smoothie because it fits in well with a paleo way of eating, which makes me feel SO much more energetic. This smoothie will keep you going for hours because the good fats keep you fuller longer.
For 1 big eater
200 ml unsweetened additive-free coconut milk (or use 3 tbs full fat coconut milk from can and top up with water)
1 heaped tsp raw cocoa powder, organic if possible
1 tbs whole flax seeds, soaked overnight in half a cup of water (or use 1 dsp cold-milled flax seeds)
1/2 a ripe avocado
2 dsp protein powder (hemp protein or dairy-based Solgar Whey to Go from health stores or Sun Warrior protein powder which is already sweetened with stevia – you might not need more sweetening)
20 drops pure stevia (a non-toxic sweetener)
1/2 tsp Ceylon cinnamon for sprinkling
Throw everything in the liquidiser and blitz till well smooth. The flax seeds will give you some “bits” and texture. If you don’t like this, use finely ground flaxseeds instead. For an extra health boost and flavour, sprinkle with ground Ceylon cinnamon.
Variations:
For a change from chocolate, use 50g raspberries instead. If you are not on a ketogenic diet, you can add even more raspberries if liked. 50g raspberries contain 2.3g of carbohydrate.
You could use erythritol or xylitol to sweeten (not suitable for a very low carb/ketogenic diet)
Why this is good for you
Avocados are a great source of vitamin E and monounsaturated oils. These help dampen inflammation, keep you fuller longer with their healthy fats, and keep your skin young and smooth. Raw organic cocoa is free of chemical contaminants and like, cinnamon, has powerful antioxidant properties. Antioxidants help keep your digestive system well and reduce inflammation. A bit like long-acting paracetamol but without the dangerous side effects. cinnamon also has antioxidant action and also helps balance blood sugar. This is good news if you are diabetic, pre-diabetic, or struggle with energy peaks and slumps throughout the day. Flax seeds, especially when soaked, emit soluble fibre, a type of mucilage that feeds the beneficial bacteria in your gut. These bacteria manufacture vitamin K (for healthy bones and wrinkle-free skin), and butyric acid which keeps the lining of your bowel healthy and free of tumours. High quality protein is important at breakfast because it keeps you satisfied and helps weight management. Having enough protein helps you be more resilient to stress, maintain muscle mass, and detoxify chemicals, hormones and waste products we make or take in all the time. Did you know that pure cocoa posder is classified as a spice – it’s packed with antioxidants, as is Ceylon cinnamon. If the packet says “cinnamon” then it’s not the useful Ceylon cinnamon, but cassia cinnamon, which does not have the health benefits and in large amounts over a long period of time, can have negative effects.
Jul 8, 2014 | Anna's Best Recipes, Sides, starters, soups & snacks
I was looking for something nice to do with carrots yesterday, found this recipe and adapted it slightly. We didn’t have the coarse-grain mustard or the honey so we left both out and thought it was still nice. I like to make up large bowls of salady things like this in the summer, to keep in the fridge for dipping into at mealtimes. Who wants to spend all evening in the kitchen when the weather’s so nice…
For 2 people (with plenty of leftover dressing):
4 medium carrots
2 tbs sesame seeds
For the dressing:
1 large clove garlic, crushed
Large pinch freshly ground black pepper
1-3 teaspoons of raw honey (optional)
3 heaped dsp coarsegrain mustard (optional) – if you are gluten-intolerant, make sure you check the label!!
400ml virgin cold-pressed sunflower or sesame oil. Dont be temped to use toasted sesame oil, the burnt flavour will be far too strong.
200ml red or white wine vinegar (or you could use apple cider vinegar).
200ml extra virgin olive oil
- First toast the seeds on a dry pan over a medium heat, shaking every so often, until slightly golden. Remove from the heat.
- Put the dressing ingredients in a large screwtop jar and shake well to mix.
- Grate the carrots, add the seeds and enough of the dressing to moisten the whole lot. Stir and serve.
Why this is good for you:
Carrots are a brilliant source of carotenes which help protect your eyesight and also give your skin a golden glow, making you look more suntanned. They also help your skin protect itself against UV rays, like a sort of edible sunblock. Raw, unheated (virgin) sesame and sunflower oil are high in omega 6, which helps balance your hormones for increased energy, better mood and even smoother, more moisturised skin. It’s even helpful in reducing PMS. Extra virgin olive oil, while not high in omega 6, is packed full of vitamin E which moisturises your skin from within. Vitamin E helps your body conserve and reuse the vitamin C you get in your diet – increasing its benefitial effects. Vitamin E from olive oil also has an anti-allergy effect. This means it can help reduce symptoms of hayfever, asthma and skin allergies. Mustard is a spice andlike most spices has antioxidant properties linked to slowing ageing, soothing inflammatory conditions and balancing your immune system.
Jun 25, 2014 | Anna's Best Recipes, Sides, starters, soups & snacks
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.
Jun 17, 2014 | Anna's Best Recipes, Main courses, Packed lunches
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.
Jun 11, 2014 | Anna's Best Recipes, Desserts & drinks
If life gives you lemons…make lemonade
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.
Jun 4, 2014 | Anna's Best Recipes, Sides, starters, soups & snacks
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.
May 21, 2014 | Anna's Best Recipes, Sides, starters, soups & snacks
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.
May 14, 2014 | Anna's Best Recipes, Sides, starters, soups & snacks
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.
May 8, 2014 | Anna's Best Recipes, Desserts & drinks
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!
