This is amazing!! I adapted it from Nigella’s recipe based on traditional dairy cream, which isn’t tolerated well by many dairy-sensitive people. I’ve been working for some time on a dairy-free version of cream and now I think I’ve cracked it – the result has that lovely “mouth-feel” and thickness you get from whipped cream and it’s really good for you too. The straining of the rhubarb and boiling down of the liquid to a syrup means that when you eventually fold everything – rhubarb, cream, syrupy juice – together, you can get a lovely swirled effect. Use the rosiest, pinkest rhubarb you can find. I couldn’t get pink rhubarb so I got a pink colour by mashing and straining a cupful of thawed freezer raspberries to give me 25-30ml of puree. Alternatively, use a few drops of cochineal*, a natural pink food colouring, to make the rhubarb pink. If achieving the pink colour is too much of a faff, don’t bother…
You can also see my “quick dairy-free rhubarb fool” recipe for a simplified version.
For 6
1 kg rhubarb, trimmed and coarsely sliced
4 heaped tbs xylitol*
2 teasp vanilla extract*
Optional: 1 cup frozen raspberries thawed in a sieve over a bowl to catch the juice (if the rhubarb you have got is not the pink stuff then this helps you achieve that gorgeous pink colour but you don’t have to bother) OR about 30 drops of cochineal*
400g tub Coyo plain coconut yoghurt*
400g tub natural unflavoured soya yoghurt* or almond-based yoghurt (e.g. Abbot Kinney’s0
Optional: 4 sprigs of mint to decorate
*Check out my “larder & shopping” section for where to buy all unusual ingredients
Preheat the oven to 190C. Mix the rhubarb and the xylitol together in an ovenproof dish. Don’t add water. Cover with foil or a tight fitting lid and bake for 45-60 minutes until the fruit is completely soft.
Meanwhile, if using raspberries for that lovely pink colour, set aside and keep any raspberry juice that has drained through the sieve. Then puree the berries by pushing through the sieve with the back of a spoon. Discard the seedy pulp and reserve the puree.
Drain the rhubarb in a sieve, reserving the juice. Pour the rhubarb into a liquidiser or food processor (or beat with a wooden spoon for a more rustic texture). Add the raspberry puree if using, 1 tsp vanilla extract and process or beat until smooth, adding more xylitol if needed. Chill this mixture. Put a large bowl (for whipping your Coyo and soya yoghurt) in the fridge as you get a better effect if everything is very cold.
Pour the reserved juice from rhubarb and the raspberries (if using) into a saucepan. Heat and let bubble away until reduced by about half. Pour into a jug and leave to cool. Don’t refrigerate in case the juice crystallises and loses its lovely pink clarity. You should now have: a pink coloured rhubarb puree and a small jug of thickened cooled syrupy juice.
Now empty the 400g tub of Coyo, 8 rounded tbs of natural soya yoghurt and 1 tsp vanilla extract into the chilled bowl. Whisk until it’s well mixed and lump-free. Carefully fold in the rhubarb puree, then some of the reduced juice, so the mixture is streaked and marbled. Pile into 4 glasses and, if you have some mint, place a sprig on each. Refrigerate until needed.
Why this recipe is good for you Using xylitol instead of sugar means you are not releasing vast amounts of sugar into your bloodstream by eating this dessert. Xylitol is safe for diabetics for this reason. Amazingly, sugar is much more harmful for your heart then cream. It is not cholesterol per se, but the oxidisation of cholesterol, that damages arteries. Sugar increases oxidation, ageing and inflammation. So if you want a healthy heart, reducing sugar is a major key. We now eat much less saturated fat than 50 years ago and yet heart disease has skyrocketted. Sugar also depletes the B vitamins. B vitamins folic acid, B6 and B12 are needed to keep artery-damaging homocysteine at low levels. See “larder & shopping” for details. People with cholesterol levels ABOVE the medical ideal are at hugely REDUCED risk of Alzheimers. Shocker. If you would like to read more about this send me an email via the website or give me a call.
I adapted this recipe by Xanthe Clay and the result was lovely – and easy to make. They are cooked in a frying pan rather than an oven, stick together really well and have a slight crunch. Unlike “normal” sugar, molasses is unrefined so still contains many nutrients. It has a sort of toffee flavour and can be a great choice for kids as it’s high in iron. Using the sunflower and pumpkin seeds raw at the end rather than toasting them on the pan will increase the nutritional value of the bars further but there will be a bit less crunch. Use organic ingredients where possible. Delicious as a snack or lunchbox filler.
Makes 24 small squares
25g gluten-free porridge oats* (or use normal porridge oats if you can eat gluten)
85g virgin coconut oil
55g sesame seeds
55g sunflower seeds
55g pumpkin seeds
85g dried chopped unsulphured* apricots, blueberries, raisins or sultanas
85g raw cane molasses * Check out my “larder & shopping” section for where to buy all unusual ingredients
1. Line a baking tin around 27x18cm with silicone/baking paper cut to size
2. Heat a large frying pan and add the oats, sesame seeds, sunflower seeds and pumpkin seeds. Cook for about 10 minutes, stirring often at the beginning but more or less continuously toward the end to stop the mix burning. Its ready when you can hear the sesame seeds starting to pop and see the oats beginning to turn golden.
3. Tip into a ceramic or metal bowl or saucepan to cool and mix in the dried fruit.
4. Put the coconut oil with the molasses or honey in a saucepan. Heat the pan gently until the butter/coconut oil melts – do not allow to bubble.
5. Pour contents of the pan into the oat mixture. Stir until all the dry ingredients are well coated.
6. Tip the mix into the tin. Press down very firmly (it helps to put another sheet of non-stick parchment on tip). Allow to cool and then cut into 24 small squares or rectangles. Store in an airtight container for up to 10 days. After that, they tend to soften but can be firmed up by putting them on a baking sheet in the oven set to 160C and cooking for 15 minutes.
Why this is better for you: If you are starting to convert your children (or yourself) from a high sugar diet then over time you can reduce the quantity of molasses or other sweetening you use in home baking. Cravings for very sweet foods are caused by mineral and vitamin deficiencies. As these are addressed, people start to be able to taste and enjoy foods which are less sweet. Oats are a much better choice than wheat if you want to avoid upsetting blood sugar balance as oat fibre slows digestion down, keeping you fuller for longer. Nuts/seeds also help delay the release of sugars (from grains, fruit and molasses) into the bloodstream. This helps balance blood sugar levels to help energy levels, brain function and immunity. This recipe is free of harmful refined vegetable oils. Virgin coconut oil is a useful source of medium chain triglycerides , that are used by the body directly to make energy instead of being stored as fat. The oils in the sesame seeds, although damaged by heating, cannot be absorbed by the body as whole sesame seeds are not digested (they are too small so pass through and out the other end intact!). As I mentioned before, you could avoid adding the pumpkin seeds and sunflower seeds until the end to boost the nutritional value of these bars further. Raw nuts and seeds contain beneficial omega 6 oils.
As its almost the start of the school year I got thinking about kid’s lunchboxes and how to make them better to help learning, behaviour and mood. Here’s my quick 5 point guide to breads & wraps, sandwich fillings and fork lunches, ready made lunches and sweet stuff. Start with small changes so there’s less chance of lunchboxes coming home uneaten. It helps if you are also making changes to breakfasts and family meals to better support health and vitality. Research shows that when children get involved in the preparing of food, they eat it much more willingly. So if there’s any chance you could involve your child in making, say a wholemeal pasta salad, or helping you mash a sandwich filling on a Sunday before the start of the school week, that could be a winner…
1. Switch to wholegrains
Making the change from white sliced pan to brown could be as simple as starting with a sandwich made with a slice of brown on the bottom, and a slice of white on the top layer. Try a halved brown pita bread instead of white for a handy pocket into which to stuff fillings. If you like to cook, get my basic sandwich wrap off this blog and make a few to store in the fridge or freezer. Wholegrain crackers such as Nairn’s rough oatcakes or miniature oatcakes are a winner too, if your child prefers something dry. And remember, any slightly unusual ingredients are to be found on the “larder and shopping” section of this blog.
2. Add high quality, protein-rich fillings for your wholemeal bread, wrap, pita or pasta/rice base
The following will support long-lasting energy and learning after lunch.
Mashed drained, tinned salmon mixed with a little chopped cucumber. Salmon is full of brain-enhancing omega 3 oils to help learning and mood
Light Philadelphia, fresh ricotta (even sweeter and better for you), or cottage cheese blitzed in the food processor (to get rid of lumps) mixed with some finely chopped cucumber and sweet red peppers
Make a creamy tuna filling by mixing 1 dessertspoon of extra virgin olive oil with 3 spoons of natural yoghurt in a bowl to make a sauce. Mix together a drained tin of tuna (tinned in brine or spring water rather than oil), some finely chopped cucumber and a de-seeded chopped tomato and maybe a little finely chopped red onion. This well depend on what your child likes. Add in enough of the sauce to bind it all together. If your child can’t stand lumps, leave out the veggies and try them as maybe a few cucumber sticks or carrot sticks on the side.
Leftover cooked chicken or beef, shredded or sliced, with the same sauce/veggies as above or mixed with red pesto, a little extra virgin olive oil, and the veggies.
You can also mix the tuna, cheese or chicken with leftover wholemeal pasta shapes and put into a box for an older child to eat with a fork.
On a Sunday or a day off, take 5 minutes with your kids to make my ultra easy chickpea salad or my super quick butter bean salad – stuff into a wrap or wholemeal pitta or add some cooked leftover brown rice, brown pasta, quinoa or millet for a fork lunch. If your kids get involved, they are 100% more likely to eat the results!! These lunches are incredibly good value and fantastic for learning and mood as beans and pulses are rich in magnesium.
Buy some wooden kebab sticks in the supermarket or Asian shop. Cut up bite size pieces of cucumber, sweet red/yellow pepper, cherry tomatoes, and bought-in felafels (chick pea patties from health stores or Halal shops) or pieces of cooked chicken. Thread on the sticks. If you end up with a bit more time, make up a spicy sauce from half a cup of natural yoghurt mixed with a little crushed garlic for older children to dip the kebabs into and put in a little plastic container in the lunchbox.
3. Even shop-bought lunches can be better quality All the ideas below contain high quality protein for sustained energy and learning:
A whole tub of shop bought humous, a cellophane-wrapped pack of Nairn’s rough oatcakes, some vegetable sticks and a couple of mandarins, plums (for older children) or an apple. Surprisingly, raw red peppers, carrots, cucumber, even celery are more appealing to kids than limp cooked veg! – start with one or two in the lunchbox, don’t comment if it comes back uneaten, just keep putting it in – this approach often yields results)
A tub of 3 bean salad from the supermarket deli counter or a bean-based salad from M&S, a piece of fresh fruit, plus and maybe a brown roll/bread for bigger appetites
For real emergencies, have a stash of John West Light Lunches in the cupboard for an older child with a bigger appetite. These are next to the tinned fish in supermarkets. The best choice is the Mexican style tuna salad because it contains beans instead of white rice. A piece of fresh fruit alongside makes an OK lunch thats very tasty. These even come with a handy fork.
5. Something sweet If your child is really not content with a piece of fruit as their something sweet, then some of the following are healthier alternatives to sweets and sugary snacks. Bear in mind that for high quality sweet treats you need to spend either time or money. Expensive ingredients cost more to manufacturers than cheap low quality ones. In the next few weeks I will be putting up some recipes for flapjacks and bar.. Just enter your email in the side bar this blog to get notified when I post a new recipe. Here are a few ideas to get you started:
Baby Organix biscuits and munch bars from supermarkets – these are sweetened with fruit juice instead of sugar.
Nak’d Bars from health stores are fantastic quality
Fruitas bars from health shops are good too
Home-made flapjacks sweetened with raw cane molasses or xylitol instead of regular sugar and using wholemeal flour instead of white. I will be posting some flapjack recipes in the coming weeks.
1-2 dried no-soak dates from the supermarket
1-2 unsulphured apricots from the health stores for a chewy burst of sweetness
A few sundried banana chips from health stores or Dublin Food Co-Op (see larder section of this blog for Coop details)
This is a pretty easy and deliciously moist cake which I made last weekend. Serve as an afternoon tea cake or as a dessert with a fresh orange and blueberry fruit salad and/or (if you eat dairy) a blob of natural Greek yoghurt.
For one 23cm round cake to serve 6-8
2 medium oranges – organic and unwaxed
3 eggs, separated
120g Xylitol
150g ground almonds
1 level tsp gluten-free, aluminum-free baking powder Check out my “larder & shopping” section for where to buy unusual ingredients
1. Place the clean, whole, and unpeeled oranges in a pan with enough water to cover. Bring to the boil, cover with a lid and simmer for about one and a half hours or until soft, adding more water if necessary (you can do this in a pressure cooker in half the time – just half cover the fruit with water).
2. Drain the oranges and cut them into quarters, discarding any major pips. Put the orange pieces, including the peel, in the food processor and blend to a pulp. Leave to cool.
3. Beat the egg yolks and the xylitol in a large bowl until light and fluffy. Beat in the orange pulp, almond, and baking powder. In a separate bowl, beat the egg whites until they form soft peaks, then gently fold into the orange mixture.
4. Preheat the oven to 175C/160 fan/gas 4. Lightly oil and line a 23cm round loose-bottomed cake tin or rectangular loaf tin with greaseproof paper.
5. Bake for an hour, until golden and firm to the touch. Turn out carefully and store in an airtight container in the fridge for up to 5 days.
Why this recipe is better for you:
Foods cooked at over 120C are less good for you than foods cooked at low temperatures. However, this cake is still better for your body than most bakery goods which contain toxic refined oils, sugar and white flour. Because the cake contains protein from the almonds, it’s low GI. This means it won’t upset blood sugar levels and cause fluctuations in energy or mood or stress levels. Xylitol is a tooth-friendly and healthier alternative to sugar. Because non-organic oranges are covered in pesticides and chemical-containing preservative waxes, their skins contain harmful chemicals. Boiling the fruit and discarding this water should make the skins safer to eat. The ground almonds in this cake do not count towards your daily intake of healthy, raw omega 6 oils as they have been heated to a high temperature and lose their beneficial properties.
Ate these last Sunday for a late and leisurely breakfast. If you have ever successfully made ordinary pancakes, these will be a doddle for you. Buckwheat galettes are a traditional pancake made in Brittany and eaten with savory fillings. They are naturally gluten-free. If you want, you can store them in the fridge for 1 day, or freeze them for up to one month. When freezing, separate them with greaseproof or baking paper and store them in a self-seal bag to prevent drying out. To serve made-in-advance galettes hot, add one at a time to a dry frying pan, when the first side is hot, flip over. This recipe makes 4 large galettes. to make this a balanced lunch or dinner, simply add a large salad or steamed green vegetables drizzled with olive oil.
Buckwheat pancake with ricotta, dill & smoked salmon
For 2 piggy eaters (or 4 normal appetites!)
100g buckwheat flour (for unusual ingredients see larder section)
1 large egg, organic if possible
300ml/ ½ pint liquid – use 150ml/ ¼ pint each water and milk (rice milk, cows milk or soya milk or oat milk – NB oat milk may contain gluten) or use all water. See larder for further info.
A little virgin macadamia oil, coconut oil, or, if you can’t get these, some extra virgin olive oil
Freshly ground black pepper
100g smoked salmon, ideally wild or organic
1 small tub (150-200gg) buffalo or cow ricotta cheese (if you can’t get this, use low-fat cottage cheese, mashed or blitzed in a processor until smooth-ish in texture)
2 tbs chopped dill herb (a small bunch should be enough to yield this quantity)
1. Sift the flour into a large bowl.
2. Make a well in the middle and break in the egg and add a few grinds of black pepper.
3. Using a whisk, gradually add the liquid, whisking well, until the mix has the consistency of thin cream. Depending on the size of the egg, you may need a little more or less fluid than the quantity specified. Like all grain-based foods, buckwheat becomes more digestible if you leave it overnight to soak before cooking.
4. Heat a flat-based frying pan or griddle until hot, wiping a little oil over it with kitchen paper while it is still quite cool (macadamia oil, coconut oil, or extra virgin olive oil are fine)
5. When hot, pour a quarter of the mixture into the centre of the pan, tilting the pan to spread the mixture. Cook for a minute or two, until the pancake, begins to bubble around the edge. Flip it over with a spatula and continue cooking for another minute or two.
6. When the galette is cooked, turn it on to a plate, keep warm in the oven (covered with another plate to keep it all moist) and continue making more and piling them up.
9. To serve, mix the ricotta in a bowl with 2 tbs chopped fresh dill. Cut the salmon into strips and layout on a plate. Give each person a galette and allow them to add the cheese and fish and roll or fold before eating. Yum!
Variations:
Heat up some leftover chickpea curry, bean-based vegetarian curry, chili, or a casserole to use as a filling for these galettes.
Why this is good for you: Buckwheat flour is a grain that is naturally gluten-free and is packed with nutrition. It is a valuable source of rutin, a bioflavonoid with anti-inflammatory and immune-balancing properties. Rutin, like many other bioflavonoids, helps support the integrity of your skin, making it stronger and less prone to allergic reactions. Ricotta is a cheese made from the watery whey skimmed off after making cheese. Because it is low in casein (the main milk protein that people can be intolerant to), its less likely to be a problem for those with a mild dairy intolerance. Smoked salmon is a high-quality protein that’s packed with essential omega 3 fats. The high protein content of this meal will keep you fuller longer.
These are nutrient-packed versions of the sandwich wraps that are so fashionable now. They are as simple as a normal pancake to make and are inspired by the delicious buckwheat galettes you get in traditional restaurants in Brittany. This recipe comes from Ian Marber’s book, The Food Doctor everyday diet, which has lots of lovely recipes. Make them in advance and store them in the fridge for a day or two, or freeze for up to a month. When freezing, separate them with greaseproof or baking paper and store them in a self-seal bag to prevent drying out. Like all other grains, buckwheat is much more digestible if you soak before using (ie. make the batter a few hours before you need it or the previous day and store it at room temperature for an extra light result).
Basic sandwich wrap
Makes 8 small wraps See “larder & shopping” to source new-to-you ingredients
100g buckwheat flour
1 large egg, organic if possible
300ml liquid – use 150ml/ ¼ pint each water and milk (rice milk, cows milk, or soya milk or oat milk – NB oat milk may contain gluten) or use all water. See larder for further info.
A little virgin macadamia oil, coconut oil or, if you can’t get these, some extra virgin olive oil
Black pepper
Baking/greaseproof paper (or tin foil) and (if you want to freeze the wraps) a self-seal bag
1. Sift the flour into a large bowl, then make a well in the middle and break in the egg and add a few grinds of black pepper.
3. Using a whisk, gradually add the liquid, whisking well, until the mix has the consistency of thin cream. Depending on the size of the egg, you may need a little more or less fluid than the quantity specified. Like all grain-based foods, the buckwheat flour becomes even more digestible if you leave the batter overnight to soak before cooking the wraps.
4. Heat a flat-based frying pan or griddle until hot, wiping a little oil over it with kitchen paper while it is still quite cool (macadamia oil, coconut oil or extra virgin olive oil are fine)
5. When hot, pour an eighth of the mixture into the centre of the pan, tilting the pan to spread the mixture. We use a ladle for this as it’s easier to measure out an eighth rather than trying to estimate when in mid-pour. Cook for a minute or two, until the pancake, begins to bubble around the edge. Flip it over with a spatula and continue cooking for another minute or two. Meanwhile, line a plate with greaseproof/baking paper/tinfoil
6. When the wrap is cooked, turn it on to the lined plate. Put another piece of paper/foil on top and continue cooking wraps and piling them up, separated by pieces of paper or foil to stop them from sticking to each other. When all the wraps are cooked and cooled, cover with either another plate and store in the fridge for up to 2 days or else place in a self-seal bag and freeze, to thaw and use as required.
Serving ideas:
Just spread a wrap with one of these combinations, roll up and wrap in a paper sandwich bag secured with an elastic band for a great packed lunch. If you can, add some additional salad in a box on the side.
Plenty of humous, some de-seeded, chopped tomatoes and/or cucumber, and baby spinach/rocket/lettuce leaves
Lean chicken, chopped red onion and cucumber, and avocado mashed with lemon/lime juice and some black pepper
Ricotta or low-fat cottage cheese mashed with crushed garlic or chopped dill, black pepper, and strips of smoked salmon or mackerel
Grilled Toulouse sausage (Toulouse sausage is usually gluten- and nitrite-free but check with your butcher) or Taifun grill herb sausages (contain gluten) or thickly sliced grilled Taifun basil tofu (gluten-free) PLUS salad veggies (eg rocket, chopped peppers, cherry tomatoes) and a little home-made mayo, aioli, non-sugar tomato ketchup or extra virgin olive oil to moisten. Again, please see my larder section for all unusual ingredients.
Why this is good for you: Buckwheat flour is a grain that is naturally gluten-free and is packed with nutrition. It is a valuable source of rutin, a bioflavonoid with anti-inflammatory and immune-modulating properties. Rutin, like many other bioflavonoids, helps support the integrity of your skin, making it stronger and less prone to allergic reactions. Bioflavonoids help build collagen, which is also vital for bone strength. So if you want strong healthy bones and wrinkle-free skin…Fresh raw vegetables are also a source of bioflavonoids.
As regards the fillings, protein (humous, ricotta, vegan sausage, basil tofu, Toulouse sausage, and smoked salmon) delays digestion, giving you a slow-burn, long-lasting energy for hours to follow.
This is my recreation of a delicious little dish I once ate in a simple whitewashed cafe in Cadaques in Northern Spain. Washed down with a rustic red, it was heaven on a plate. If you want it to taste it at its most delicious slip each bean, once cooked, out of its leathery skin. The skins of large broad beans have a slightly bitter taste which most people don’t like. This is fiddly so do this when you have a bit of time, for a special meal, or at the weekend! If you are lucky enough to get baby broad beans (not much more than 1cm long), you can leave them in the skins as they are not bitter. This is the nicest eaten lukewarm, in my opinion. You can make it in advance but do allow it to come to room temperature before serving, or warm it very gently in a pan until lukewarm.
For 2 as a starter, with leftovers
1kg fresh broad beans in their pods OR 350g, frozen (see larder for stockists)
1 heaped tbsp chopped fresh mint (or more, to taste)
Extra virgin olive oil to drizzle
A pinch of Himalayan or Atlantic sea salt (see larder)
Freshly ground black pepper
If you have fresh beans, pod them. If the beans are large, steam for around 5 minutes. If they are baby beans, steam for around 3. You want them to be softened but not overcooked.
Drain the beans, and as soon as they have cooled down enough to handle. Slip each bean out of its leathery skin and place in a bowl.
Drizzle on enough extra virgin olive oil to coat the beans generously, sprinkle on a pinch of salt, and a few good grinds of black pepper.
When the beans have cooled to lukewarm, add the mint (if you add it when hot, it will turn brown, which you don’t want). Taste, and adjust the amount of mint and seasoning. Eat a small portion as a starter, or a larger one as a main with a large mixed salad and maybe some cooked millet mixed with pesto.
Why this is good for you: Beans and pulses are a rich source of soluble fibre, which helps nourish healthy bacteria in the gut. These bacteria make butyric acid that repairs the bowel and helps prevent abnormal growths. They also are important for detoxification of hormones, chemicals, and naturally-produced toxins – all good news for skin, energy levels, and healthy digestion. Beans are also rich in magnesium which helps keep you relaxed as well as supports healthy bowel function. Mint has soothing, anti-spasmodic properties in the digestive system. Extra virgin olive oil is rich in vitamin E and health-enhancing polyphenols. The Italians always say that raw olive oil gives you smooth skin and they are right. Olive oil also helps weight management and delays the effects of ageing. If you have difficulty digesting beans then this is a sign that you may need to pep up your gallbladder function or address a possible imbalance of bacteria in the gut.
This recipe serves 1 big eater and the grains in it are naturally gluten-free.
Buckwheat flakes (see “larder & shopping” for where to buy these and other unusual ingredients)
Amaranth grains
1 cup fresh or thawed mixed berries (buy frozen from most supermarkets)
1 tsp ground cinnamon
2 heaped dsp ground raw seeds (a blend of linseed, pumpkin, sesame, and sunflower is good) – see larder & shopping
Optional extras:
Sweetener if needed (stevia drops or xylitol – see larder for info)
Dairy-free milk of your choice (NB, if you are coeliac, almond milk, and unsweetened rice milk, are OK but oat milk would need to be certified gluten-free as oats are often contaminated with wheat) – see larder for where to buy dairy-free milk.
2 rounded dsp rice protein, pea protein, or (if you want to eat dairy) 1/2-1 scoop Solgar Whey to Go Vanilla – from health stores
1 dsp lecithin granules (from health stores – brilliant for those with difficulty digesting fats)
You want about 1/2 mug of mixed buckwheat and amaranth – I find 3 parts buckwheat to 1 part amaranth delicious. Empty into a saucepan with lid, cover to a depth of about 1cm with boiling water, and, if possible, soak overnight. This soaking makes the nutrients in the grains MUCH more easily absorbed by your body. Soaking for even 30 minutes makes a difference though.
Simmer for 5-10 mins, stirring occasionally and adding in more water or milk if you wish, so it doesn’t get too thick. Add half a teaspoon of cinnamon now. If using stevia drops to sweeten, add them to taste and mix well. If using a protein powder (see below) stir it in now.
Pour into a bowl and top with the berries and ground seeds and whatever other extras you choose. Variations:
Use a chopped/grated apple pear or 2 plums instead of the berries
Dietary note: Buckwheat is a rich source of a phytochemical called rutin, which helps build collagen in your body to help strengthen bones, intestines, blood vessels, and skin. Purple fruits are rich in proanthocyanidins which are profoundly anti-inflammatory – like paracetamol but longer-acting and without side effects! both amaranth and buckwheat are technically seeds rather than grains and are 100% gluten-free. Coeliacs can eat oats but only those that are certified gluten-free, that is, which are guaranteed not contaminated with gluten grains. Scientific research shows cinnamon helps regulate blood sugar levels. It is also anti-inflammatory, anti-ageing, and helps neutralise harmful bacteria in the gut. Lecithin helps emulsify fats, aiding digestion.
There’s nothing so annoying as seeing what looks like a great recipe using an ingredient you have no idea where to get. This page lets you know how to find the healthier-than-usual (or simply unusual) items used in my recipes or meal ideas. I will be editing this section continuously as I add new recipe with new ingredients. If my suppliers aren’t convenient for you, just google it and buy online – it really is amazing what you can source…
My 6 top ports of call for unusual products (in Dublin and online) are:
1. Good health Stores such as Nourish, Health Matters, The Health Store and the many fantastic independent health shops around the country. Make friends with your local health store owner, they will usually do special orders for you too.
2. Dublin Food Co-Op in Kilmainham, Dublin (see website for opening times) sells lots of storecupboard and packaging-free ingredients. Almost everything is organic. Breads, beans, pestos, sauces, wholegrains, honey, spreads, no-added sugar jams, nuts, seeds, dried fruit and personal care products are here.
3. The Green Door Market in Dublin 12 (bluebell) (see website for opening times) is the best food market in Dublin!. Saturday is when all the producers/sellers are there selling organic fruit, vegetables, bakery goods, meat, fish and eggs, as well as other goodies. Jacks pantry and some other stalls there sell dry goods, things in jars, breads, yoghurts and more. Nice vibe, children welcome, music on Saturdays. Fantastic paleo, gluten-free, SC Diet-friendly break and treats on sale (Korina Foods Saturdays – for grain-free bread, pre-ordering is important order@korina.ie or 085 100 1754).
4. Fallon & Byrne in Dublin 2 often stock items its hard to find elsewhere. Delicatessen/supermarket. For hard-to-get ingredients its not any more expensive than anywhere else. Small range of organic produce.
5. The Asia Market in Dublin 2 sells a wide array of spices, fresh fish, exotic fruits, herbs, beans & pulses (dried and tinned), tofu, brown rice noodles, curry pastes and lots more. I love this place, and it’s brilliant value. Nothing organic, unfortunately.
Sweeteners When your body has enough essential nutrients it will not crave extremely sweet things. For an occasional treat or special occasion though, here are some of the best. Ideally keep sweeteners for occasional (not daily) use. Stevia is OK to use regularly or daily.
Inulin: this is a (feeds-your-healthy-bacteria) fibre you can buy on www.iherb.com and other websites. It is very sweet and is derived from Jerusalem artichokes. It is possible to make very high end chocolates and treats using this instead of sugar. It can also be stirred into drinks, stewed fruit for sweetness and a fibre boost. If you’re not used to it, start with just small amounts at a time. Inulin is also found in onions but don’t worry this sweetener is just sweet, no other flavour.
Stevia: this herb is 300 times sweeter than sugar but contains no calories. Unlike sugar, Stevia appears to be reasonably harmless. Source pure stevia drops (e.g. Sweet Drops of Stevia) from good health stores, including Nourish but be careful to avoid so-called stevia products that contain chemical sweeteners. One brand actually contains sucralose, which, like aspartame, is a toxic chemical sweetener. A good stevia product will be made from stevia glycosides, stevia leaf powder or a combination of stevia and erythritol. Artificial sweeteners maltodextrin, saccharin, aspartame and sucralose damage your bowel and deplete good bacteria too.
Xylitol: find 100% pure xylitol in most health stores under various brand names. This is a granulated sweetener, derived from birch tree sap, that looks and tastes like white sugar. It can be used one for one as a substitute in recipes that call for sugar. It is low GI, safe for diabetics and does not upset blood sugar balance. Unlike chemical sweeteners it does not appear to have detrimental health effects though it can cause a loose bowel if you eat bucketloads of it. Make sure the product you buy is pure xylitol, a xylitol/erythritol or stevia mix. DO NOT GIVE XYLITOL TO DOGS. It is toxic to them. Xylitol stops tooth-decay bacteria sticking to your teeth which is why its found in sugar-free gums.
Erythritol: this is like xylitol. Possibly better.
Sweeteners – the best of the rest
Coconut sugar: Made from the sap of the cut blossoms of the coconut palm. It has a lovely caramel type flavour and is brown in colour.Because it’s not refined it does contain a few minerals. It has a lower GI (glycaemic index) than standard sugar but like all high-natural-sugar foods, doesn’t actively help your health. Buy in health shops.
Honey: The best quality honey is raw, from flower pollen (rather than bees fed in the hive on sugar). It will be dark or opaque in appearance and say things like acacia honey, chestnut honey, flower honey or manuka on the label. You will find it in health stores and gourmet shops but not necessarily in supermarkets. Honey should only be eaten in small amounts as it is still high in (natural) sugars and we know diets that contain high amounts of sugars are unhelpful to your health and vitality.
Maple Syrup: go for 100% pure, not “maple flavoured syrup” which is refined sugar. High in natural sugars. From delis, gourmet shops, health stores and supermarkets.
Raw Cane Molasses (light or dark): There are 3 types of molasses. Light molasses is made from the first boiling of the sugar cane juice. Dark molasses is from the 2nd boiling. Blackstrap is from the third boiling and is the least sweet. Unlike sugar, molasses still contains some nutrients like iron and chromium – which your body needs in order to process the sugar (glucose and fructose). It has a caramelised toffee flavour. Check label to ensure no added “preservatives” such as harmful sulphur dioxide. Find it in supermarkets and health stores.
Raw Agave Syrup: from health stores. Low GI. Go for 100% agave, not adulterated products. Low GI, high in fructose. Fructose slows down liver function so like most other syrups, regular intake of agave is not a good idea. Honey, molasses and coconut sugar are safer. From health stores.
Dried, Frozen or Unusual/Organic Fruits
Dried fruits: if you can, go for organic as these don’t contain the toxic preservative sulphur dioxide, linked to toxic bowel effects, asthma and allergy. Health stores and wholefood outlets like the Dublin Food Co Op and The Green Door Market sell unsulphured dried fruit but check the labels…
Dried apricots. Pure unsulphured only (these will be brown, rather than orange). Dried cherries. Ideally unsweetened. From Dublin Food Co Op (see above) Dried mulberries. These are naturally very sweet, like mini toffees. From health stores and sometimes the Green Door Market. Frozen cherries. From Fallon & Byrne or sometimes The Green Door Market (see top). Frozen berries – mixed, blueberries, raspberries or strawberries can be found in the freezer next to the ice cream section in large supermarkets or from Fallon & Byrne (see top). Please note: non-organic strawberries have high pesticide/herbicide residues so best kept for occasional use. Papayas. Get gorgeous, ripe, enormous ones in the Asia Market, Dublin 2, from Halal/ethnic shops in your area, or sometimes from M&S. Organic fruit. For a huge selection go to The Green Door Market. If you can’t buy organic, discard the outer peel of fruit and the outer leaves of lettuce, avoid spinach & kale. Check out www.EWG.org for the Clean 15 and Dirty Dozen pesticide/herbicide residues in produce.
Chocolate & cocoa 80% or higher (cocoa solids) dark chocolate: find it fair trade in health stores, Green Door Market (see top) or discount supermarkets. Plamil do a sugar-free plain dark chocolate that is really delicious and sweetened with xylitol instead of sugar so it won’t rot your teeth. This is available in some health stores. Cocoa – ideally raw, organic and fair trade. Otherwise use whatever cocoa you can get your hands on. Health stores, supermarkets.
Oils & Fats Extra virgin olive oil: Raw EVOO is fantastic for you and inhibits oxidation damage of LDL cholesterol (that clogs your arteries). It’s suitable for using in dressings and in anything where you are not cooking it above 100C – soups, stews etc Cold-pressed seed oils: sunflower, pumpkin, hemp, rapeseed, flax/linseed – from health stores and gourmet stores. Avoid heating these delicate oils. Keep in the fridge. If you cannot get cold-pressed, then avoid. Health stores and The Green Door Market (see top) sell these. Omega 6 oils are best eaten in their natural form (as raw nuts and seeds) but small amounts of the pressed oils are OK. Cold-pressed nut oils: walnut, hazelnut. From health stores and gourmet stores. Avoid heating these delicate oils. Keep in the fridge. If you cannot get cold-pressed, then avoid. Health stores, Dublin Food Co Op (see top). Extra virgin coconut oil: this oil is safe for cooking/baking as (unlike nut/seed oils) it does not create high levels of toxic trans fats when heated. Buy it from large supermarkets, gourmet shops, good health stores, Green Door Market – go for single estate if you can – Lidl and a number of big Spanish brands have been fined for selling adulturated (fake, or mixed with fake) extra virgin olive oil.
Dairy-Free Milks
These are all available in health stores, Green Door Market (see top) and sometimes in supermarkets. Use for cooking, tea/coffee, cereals where appropriate.
WARNING: Non-dairy milks can contain emulsifiers/sweeteners that damage your gut lining. Of particular concern are maltodextrin, carrageenan (E407), carboxymethylcellulose, polysorbate-80, asulfame potassium, sucralose, saccharin. DO CHOOSE BRANDS WITHOUT THESE NASTIES. Almond milk – look for unsweetened, a great all round dairy-free milk. Gluten-free. Oat milk (contains gluten) – this is a really nice substitute for cow’s or goat’s milk. It is not gluten-free. Nice in tea, Rooibosch tea, coffee but it’s is not great for making sauces with as it tends to separate when you boil it (for sauces use unsweetened soya milk). Hemp milk – another dairy-free option. Again, look for unsweetened.
Unsweetened coconut milk – nice, mildly coconutty flavour, great in coffee, smoothies, cereals. Naturally gluten-free. This is a milk substitute and is too thin for use in curries and sauces that call for tinned coconut milk. Organic non-gmo soya milk (unsweetened): this is OK to use now and again and to make sauces like bechamel. The research suggests unfermented soya products are not really good for us but evidence backs up fermented soya (miso, tempeh, fermented tofu) as highly beneficial to adults.
Drinks Dandelion coffee: buy the whole roasted roots in health stores and grind your own in a coffee or spice grinder. Tastes bitter like real coffee but without the health-damaging effects. Cotswold brand is pure. Avoid instant dandelion coffee which is high in added sugar (lactose or dextrose). Pure chicory: instant and delicious coffee substitute most people like. Avoid any with ingredients other than chicory (some contain sweeteners). Pure cranberry juice by Biona – in bottles from good health stores. This needs sweetening with stevia drops (see sweeteners above), stevia powder or xylitol.
Cheeses Fresh ricotta – made from buffalo or cow’s milk, this is often available from good delis, Fallon & Byrne (see top), or Italian shops. Ricotta, being made from whey, is healthier than other cheeses. Try to buy an Irish brand, such as Toos Bridge Dairy, if you have the chance. If you cant get ricotta, thoroughly mash or process some plain low fat cottage cheese for a similar effect. Low fat cottage cheese – lower in saturated fat then chedder or processed cheeses, this can be processed or mashed to give a nice smooth texture. All large supermarkets stock this.
Yoghurts (dairy-free) Natural soya yoghurt: look for brands that do unflavoured soya yoghurts. This means they will only contain a tiny amount of (usually) tapioca syrup in order to help the yoghurt-fermentation process. Avoid any with added sugar. Available in the chiller cabinet of good health shops. Coyo or Abbot Kinney’s Coco Start coconut yoghurt: Contains healthy coconut oil, tooth-friendly xylitol sweetener, and is delicious. From the chiller cabinet of good health shops. Abbot Kinney’s is less pricey and often available in Jacks Pantry at the Green Door Market.
Yoghurt& Kefir Natural and organic is the best. From all good supermarkets. Bulgarian yoghurt (e.g. Old McDonnels) is especially beneficial as the lactose (milk sugar) is thoroughly fermented, making this product lactose-free. Greek yoghurt: this is made from sheep (ewe’s) or goats milk and is much easier to digest than cow-based yoghurts. “Greek-style” yoghurt is an imitation made using cow yoghurt and cream. Good supermarkets, delis and natural food stores and some ethnic shops sell Greek yoghurt. Kefir is a yoghurt-like drink made by adding keffir grains to milk (or sweetened soya milk, almond milk or coconut milk). It contains over 30 different types of beneficial bacteria and is a powerhouse for your health, more so than natural yoghurt. Find ready-made keffir in the chiller cabinet of good health shops or make your own by purchasing live keffir grains from Down to Earth, a health shop on South Great Georges St, Dublin 2. Donna Schwenk book “Cultured Food for Life” shows you how to make keffir and a myriad of other vitality-boosting fermented drinks and foods.
Home made kefir is best because you can fully ferment it – getting rid of the casein to which so many people are sensitive. Fully fermented kefir is also lactose-free. Good news for lactose-intolerant folk. I am sensitive to normal milk products but home-made kefir is no problem!!
Breads
Good health stores and artisan bakers such as The Green Door Market sell a wide range of breads. Go for sourdough if you are buying gluten grains (wheat, spelt, rye) because sourdough fermentation gets rid of over 99% of the gluten, making these easy to digest and not as harmful to your gut. Even discount supermarkets are starting to stock 100% rye or dark wholegrain breads. Read the ingredient labels to get 100% wholegrain (and ideally sourdough) options. Organic does contain fewer harmful pesticide and herbicide residues. Breads can be sliced and frozen, or purchased vacuum packed.
100% rye bread: check labels, most “rye” breads are mostly (white) wheat flour. Sourdough 100% rye is best. Sprouted 100% rye bread: (sprouting pre-digests grains & makes them sweeter, deliciously malty tasting and super-easy to digest) Sprouted 100% wholewheat bread: also called “Essene” bread. The wheat is pre-digested by the sprouting process so is easier on the stomach. This is because the gluten has been broken down. Gluten damages ALL peoples intestine for several hours minimum. McCambridge’s Soda Bread (if you must eat gluten) is one of the purest (few undesirable ingredients).
High quality gluten free breads
Look for GF breads made from wholegrains, rather than low-nutrient white grains. All gluten-free sliced pans I have found (up to 2019) contain chemical emulsifiers which damage everybody’s gut. Biona Millet and Biona Brown Rice breads are great
McCambridges Gluten-free Wholemeal Soda Bread is great (contains buttermilk so if you are dairy-sensitive its not for you) Hanna’s gluten free wholegrain bread from health shops and the gluten-free section of Fallon & Byrne Primal (made with coconut flour) breads – also diabetic-friendly
Crackers(containing gluten)
When it comes to crackers, the darker and denser the better for your health.
Rough oatcakes unsweetened eg Nairn’s
Rye crackers Ryvita, Finncrisp, Wasa
Gluten free crackers:
Again, wholegrains are king while white or puffy products aren’t great. Les Fleurs du Pain Buckwheatcrackers – good health stores, gourmet shops Natshas Living Wholefoods sprouted flax crackers – health stores/delicatessens Nairn’s Gluten-Free Oatcakes – guaranteed uncontaminated by gluten – health stores
Flours, rising agents and binders Aluminium-free baking powder – many gluten-free baking powders are free of this neurotoxin. Aluminium is often listed as “flow agent” or “anti-caking agent”. Arrowroot powder – this product has a thickening action just like cornflour – use it the same way as corn-flour to thicken stews and sauces. It’s corn-free so safer for coeliacs (50% of whom have adverse reaction to corn/maize). Buckwheat flour. Naturally gluten-free and traditionally used in Brittany to make buckwheat galettes (pancakes). Available in health stores, Dublin Food Co-Op (see top) and gourmet shops. Gram flour – this is simply ground chickpeas so is gluten-free. From Asian and wholefood stores. Gluten-free baking powder – available in Dublin Food Co-Op, health stores. Look for brands that do not contain toxic aluminium (listed as “flow agent” or “anti-caking agent”). Quinoa flour – this is ground quinoa so it’s gluten-free. From health stores. Xanthan gum – a powder from health shops for sticking gluten-free baking together so its not too crumbly when you cut it. Health shops.
Beans & Pulsesand their ready-made products
The cheapest place to buy these is in Asian shops. Organic or wholefood markets such as The Green Door Market sell both tinned and dried. Discount supermarkets and mainstream large supermarket chains increasingly stock a good selection. If you buy tinned, check they are free from added sugar.
Pulses: chickpeas, lentils (Puy, red or continental), split peas Beans: black-eyed, borlotti, butter, flageolet, white haricot, cannellini, kidney, mung. Broad beans: Fresh in season June to September in good greengrocers, Dublin
Food Co-op or farmers markets. Frozen year round in Asian/halal shops or gourmet supermarkets such as Fallon & Byrne (see top) Fermented black beans: these are soya beans that you can use to make black bean sauce. Find them in The Asia Market or other Chinese food shops. Gram flour – made from chickpeas. Gluten-free. Asian and health stores. Taifun Grill Herb Sausages (NB these are not gluten-free) – health stores Taifun Basil Tofu, Tofu Rosso (these appear to be gluten-free) – health stores Tofu (look for organic gmo-free), vacuum packed (also naturally gluten-free) – Asian stores, health shops, good supermarkets. Plain tofu is gluten-free. Whole Earth Baked Beans (naturally gluten-free and sugar-free too) – health stores/The Green Door Market (see top) Humous – best brands are made with exclusively extra virgin olive oil (from health stores – see top). Next best: reduced fat humous (reduced amounts of harmful refined oils).
Breakfast Cereals/Porridges Porridge oatflakes – from supermarkets, health stores, Dublin Food Co-Op.
Jumbo oatflakes for making muesli
Lizi’s Oat Granola (contains honey) – from health stores and large supermarkets
Kelkin Tropical Mix Muesli (contains honey) – from large supermarkets
Gluten-Free Cereals/Flakes
All these are available in health stores and now organic gluten-free oats are available in Aldi. Gluten-free oats (ie guaranteed uncontaminated with gluten grains such as wheat). Millet, buckwheat or quinoa flakes Amaranth grains
Maria Lucia Bakes No added Sugar Granola
Naturally Gluten-free wholegrains
Brown rice (brown basmati cooks quickest) or rice flakes
Whole millet grains (cooks to look like couscous) or flakes
Whole quinoa grains, amaranth, buckwheat or their flakes
Wholegrain pasta (gluten-containing)
Gourmet shops, health stores and frequently Asian stores sell a good range of these. If you can, aim for organic as wheat crops are sprayed minimum 16 times with toxic pest/herbicides between sowing and harvesting. Gluten does damage EVERYONE’s gut though, science shows.
Japanese soba noodles (contain wholewheat and a little buckwheat) 100% wholewheat pasta (from all supermarkets, health stores – whatever shapes you fancy…)
Wholegrain pasta (gluten-free)
If you are coeliac or otherwise gluten-intolerant, check labels carefully to ensure you are not getting any wheat/semolina in the pasta.
Rice and Millet Pasta shapes (naturally gluten-free) – kids love the multicoloured pasta shells or spirals – and don’t seem to notice they are full of nutrients1 100% buckwheat pasta (naturally gluten-free) Brown rice pasta (naturally gluten-free) Brown rice noodles (naturally gluten-free) – Asia Market, D2, health stores
Flavourings, condiments, colourings, sauces, spreads & dips Apple cider vinegar – great for joints, bones, digestion and flavour. Health/gourmet shops. Balsamic vinegar: this should say aceto balsamico di Modena on the label and contain no added caramel (a noxious colouring) – from health/gourmet shops Black olive tapenade – this is olives ground up with olive oil Coconut Cream – this is a block of dried compressed coconut milk. Really good value in Asian shops but you can also buy in gourmet shops and delis. I keep mine in the fridge to keep it fresh but take it out before I want to use it, to let it soften a bit. Coconut milk – this is basically soft coconut flesh, with a little of the coconut water to dilute it. Buy the full fat version (better for you) in tins from Asian shops (cheap) or supermarkets and delis (more expensive). It should be reasonable thick in the tin. This is NOT the same as coconut milk in cartons such as Koko, which is thin and ultra-pourable, and intended as a substitute for cows milk. Cochineal: a natural pink colouring derived from the wing casings of an insect – bizarre but true! This colouring does not have the toxic effects of artificial colourings. Gourmet or kitchen shops often sell it. If you can’t get it you could try using the natural juice of thawed supermarket frozen raspberres for a pink colour – just allow to thaw in a sieve over a bowl overnight to catch the juice. Creamed coconut – available cheaply from Asian stores & gourmet shops. Kallo stock cubes – vegetable, chicken, beef and other flavours. In gourmet shops, large supermarkets, health stores & Dublin Food Co Op. This brand is at present, gluten-free but always check labels just in case anything changes!
Kombu – a seaweed – rich in iodine and useful for speeding up bean/pulse cooking – buy it in wholefood stores or gourmet shops. Marigold or Vecon Vegetable Bouillon paste or powder. Makes a very meaty-tasting veg stock. Comes in a jar and is normally gluten-free but always check labels. From health stores.
Miso paste – Health stores, Dublin Food Coop, Asian stores. Hatcho miso and brown rice miso are gluten-free but do take care not to grab the barley miso if you are coeliac/gluten-intolerant as barley contains gluten. Use it in boiling water or vegetable cooking water to make a beefy stock for cooking or to make an instant soup. Pesto (basil or red/sundried tomato) – top quality ones will be made with extra virgin olive oil instead of refined oils. If you need dairy-free, check ingredients carefully. Preserved lemons – these are used a lot in Moroccan tagines and have a really distinctive flavour. You can buy ready made in some Halal/Asian shops or Fallon & Byrne or better still, make your own with unwaxed organic (or well scrubbed) lemons and Atlantic sea salt or Himalayan (pink) salt from health/gourmet shops – pack in a jar and leave for 2 weeks before using – recipe with every relevant tagine recipe on this blog. If you cant get any and don’t want to make your own then you can use well scrubbed ideally organic lemon peels (fresh lemon juice/flesh may make your stew too acrid whereas the preserved ones taste more mellow). Ras al hanout – this is a gorgeous, aromatic Moroccan spice blend that you can buy in some Asian or Halal shops. It’s essential for tagines. The best quality is what you can make yourself by mixing the spices as it won’t contain low-quality salt – the recipe is included in every tagine recipe I post. Tamari sauce (a Japanese wheat and gluten-free soya sauce from Asian shops and health stores too) Himalayan or Atlantic Sea Salt not table salt (as contains toxic additives – aluminium usually) Ceylon cinnamon for sprinkling on porridge, cereals – from Asian stores, supermarkets, health shops
Ground spices: cumin, coriander, turmeric + chilli – Asian/health stores, supermarkets Thai green, red or yellow curry paste – the most economical brands (eg. Mae Ploy) are from Asian stores and these are hotter. Brands from supermarkets (eg. Amoy) and health stores tend to have very little heat and are much more expensive.
Thai fish sauce (nam pla) – Asian stores/supermarkets Tahini: ideally raw (eg. Carly’s brand) if you can get it. Asian shops stock tahini. Nut or seed butter: hazelnut, peanut, pumpkin seed, almond, walnut. Raw is best, if you can get it. Avoid added sugar brands. Vanilla extract: Try to get “extract” which is made from vanilla. Vanilla “essence” is an artificial product concocted from chemicals which similate the vanilla flavour. Vecon vegetable bouillon. This is usually gluten-free but always check labels. From gourmet shops and health stores.
Protein powders & lecithin
Protein powders are high quality and great for thickening smoothies or porridge to give you long, slow burn energy for many hours. Good health shops, The Natural Dispensary (you can phone and they will ask for a practitioner name, which is Anna Collins, or order on the internet), and Dublin Food Co Op stock some of these. Avoid protein powders with sweeteners and chemical additives. Sprouted rice protein – ideally organic as non-organic rice can contain large amounts of toxic arsenic. Sprouted rice protein is very easily digested as sprouting essentially pre-digests foods.
Pea Protein – ideally organic – comes in plain versions (e.g. for thickening soups) as well as sweetened (for smoothies etc.) Solgar Whey to Go Vanilla (whey protein concentrate) – contains dairy but is free from junk sweeteners such as fructose, dextrose, sucralose, lactose etc. Great for supporting your liver as it boosts liver-protecting glutathione in the body. Sun Warrior Vegan Protein Powder – Classic blend (very smooth). Great quality, sweetened with harmless, calorie-free stevia
Sun Warrior Vegan Protein Powder – Warrior blend (more grainy texture, my personal favourite). Sweetened with stevia.
Lecithin granules: usually derived from soya (look for gmo-free), these are available in every health shop.
Raw nuts, seeds
Buy the freshest nuts and seeds, ideally organic, in wholefood markets like The Green Door or Dublin Food Coop, or in health shops with a high turnover of goods to ensure freshness. I don’t always find the nuts sold in supermarkets very fresh. Linwoodsmilled seed blends or pure linseed for sprinkling on porridge. Wholefood stores stock the freshest nuts/seeds. If possible, avoid roasted/toasted crunchy ground seed brands, a cooking/toasting damages their healthy oils. After grinding seeds, keeping them in an airtight glass jar in the fridge keeps them freshest. Nuts: almonds, Brazil, macadamia, walnuts, hazelnuts, pecan, peanut. Nuts soaked overnight in filtered water are the most digestible of all.
Chestnuts: Available cooked and vacum-packed from gourmet shops or dried from good health stores such as Down to Earth, South Great George’s St, Dublin 2 or sometimes from oriental shops. To prepare the dried ones, simply soak overnight and then boil till tender. Seeds: sunflower, pumpkin, sesame, flax (also called linseed), chia. Grind tiny seeds to release the beneficial nutrients.
Vegetables
Chard: this is a dark green leafy spinach-like vegetable that’s sold in posh groceries and in the Dublin Food Co Op (see top). You can substitute spinach if you cant get chard.
Chicory: a pale green, tight bud with a slightly bitter taste that’s fantastic for helping digestion. Dunne’s Stores, The Green Door Market and fancy groceries sell it all year.
Fish
Fresh is best as the plastic coating in tins contains Bisphenol A, which leaches into the food inside and is harmful to health. Keep tinned fish to just or twice a week but remember fresh is best. Salmon (tinned/smoked): ideally wild, alternatively organic if possible. In supermarkets look for special offers which come up often. Mackerel: fresh, smoked or tinned in water/brine not oil or tomato (oil and acid leech toxic bisphenol A from tin linings) Sardines: fresh or tinned in water/brine (not oil)
Vegetables in tins (or better still, jars) Tomatoes: tinned, sieved (passata) or puree – from supermarkets, health stores. When possible choose glass packaging instead of tins to reduce exposure to toxic bisphenol A (BPA) from plastic can and carton linings. The contamination tends to be less in foods not containing fat (BPA is drawn to fat molecules).
Herbs & spices
Fresh herbs: best value from Asian/Halal shops (flat leaf parsley, coriander, mint, dill especially). Also available from good greengrocers.
Spices: best value from Asian shops such as the Asia Market, D2 (see above). Supermarket spices are usually not as fresh as those in exotic shops with high turnover of goods. See flavourings, condiments section for specific spices and spices blends.
This is really simple and works hot, warm, or at room temperature, whichever you fancy. I like to eat this with grilled, poached, or baked fish. I invented this a few years ago but forgot about it until this summer’s heatwave. Good quality unrefined (i.e. cold-pressed) nut oil makes this super-delicious but if you can’t get it, extra virgin olive oil is fine – it just won’t have that nutty flavour.
For 2, as an accompaniment
2 large leeks, including the green parts
2 tbsp cold-pressed walnut or hazelnut oil (or extra virgin olive oil if you cant get nut oil)
2 tbs sherry vinegar (or red wine vinegar)
1 tbsp roughly chopped raw hazelnuts
Lots of freshly ground black pepper
A pinch of Himalayan or Atlantic Sea Salt
1. Cut the leeks in half at the point where the white meets the green part. Clean the green parts by separating the layers from each other and running under the tap to remove any grit. Wash the white parts too. Now cut everything into disks somewhere between half and three-quarters cm thick, just so long as they’re all approximately the same.
2. Steam over boiling water or in an electric steamer until wilted, checking frequently. Over boiling water, this will take maybe three minutes. You want the leeks slightly wilted but still bright green. When wilted, drain for a minute or two.
3. Empty the lot into a serving bowl, add the cold-pressed oil, vinegar, hazelnuts, and seasoning. Toss and serve.
Why this recipe is good for you: Leeks are a rich source of inulin, which helps feed the good gut bacteria that are important for all aspects of our health – skin, immunity, digestion, and more. The green parts of all vegetables are rich in relaxing nutrient magnesium too – for brain, liver, and bowel health. Cold-pressed, raw nut and seed oils are a fantastic source of omega 6 oils, which we need to balance hormones and boost immunity. A typical Western diet today contains a large amount of refined omega 6 oils (all non-raw or non-cold-pressed/extra virgin nut and seed oils are refined). Consuming a lot of omega 6 oils containing -trans fats are linked to premature ageing, life-threatening disease, hormonal imbalance, low energy, and suppressed immunity. Raw-cold pressed nut and seed oils are best kept in an airtight glass bottle in the fridge to stop them from being damaged by oxygen and light and losing their health benefits. Extra virgin olive oil is more stable and can be kept in a dark cupboard. Dressing a salad with vinegar can help boost digestion.
is amazing!! I adapted it from Nigella’s recipe based on traditional dairy cream, which isn’t tolerated well by many dairy-sensitive people. I’ve been working for some time on a dairy-free version of cream and now I think I’ve cracked it – the result has that lovely “mouth-feel” and thickness you get from whipped cream and it’s really good for you too. The straining of the rhubarb and boiling down of the liquid to a syrup means that when you eventually fold everything – rhubarb, cream, syrupy juice – together, you can get a lovely swirled effect. Use the rosiest, pinkest rhubarb you can find. I couldn’t get pink rhubarb so I got a pink colour by mashing and straining a cupful of thawed freezer raspberries to give me 25-30ml of puree. Alternatively, use a few drops of cochineal*, a natural pink food colouring, to make the rhubarb pink. If achieving the pink colour is too much of a faff, don’t bother…
