This is just the thing for when you have a minute in the evening but no time in the morning rush. You can even make it in a glass jar with lid and take it with you to work. I adapted the recipe from one by Derval O’Rourke to have more protein and a lot less starchy carb. So it will keep you going longer and is not a weight-gainer breakfast. If you like this but find it too cool on an autumn morning, you could warm it very gently for a minute or two in a small pan before eating.
For 1:
35g gluten-free oatflakes, about 2/5 of a mug (or normal porridge oats if you eat gluten)
1 heaped tbs (tablespoon) walnuts, roughly broken up, chopped or left whole
1 heaped tbs chia seeds
1 cup frozen raspberries (or use fresh but don’t add until the morning)
10 drops pure stevia (from health stores) – optional
250 ml milk: unsweetened almond milk, thin coconut milk with no additives (or if you prefer goat’s or cow’s milk you can use that but do refrigerate overnight).
1. Put all the ingredients in a large bowl. Mix and cover with a plate or cling film.
2. Allow to stand overnight. If you used cow/goat milk store in the fridge.
3. The next morning, add another splash of milk if you fancy and enjoy.
Why this is good for you: All grains, even oats, contain phytates. Phytates lock onto nutrient minerals like zinc, forming large molecules that can’t be absorbed into your body. Wheat contains some of the highest levels of phytates. Oats contain fewer but soaking any grain overnight dramatically reduces phytate levels. Raw berries are a powerhouse of polyphenols which help keep your body strong, healthy and young-looking. They even help toughen up a sensitive tummy or help clear your skin. Try to get organic berries if you can. Walnuts and chia seeds provide you with protein to keep you full and when they are soaked their nutrients become more available for your body to absorb. They also contain omega 3 fats and minerals to benefit your body. Unfortunately oats are steamed to make them into oatflakes so this doesn’t qualify as a totally raw breakfast but it’s still great for you.
This is real comfort food and a great crossover dish for feeding vegetarians and carnivores at the same dinner table. It’s pretty rich in protein do if you are feeding a vegetarian its a good choice. But you can also serve it as an accompaniment to roast or grilled meat or fish. I love to eat it as a vegetarian dinner with just a simple green salad or some steamed green/runner beans drizzled with olive oil and paprika. The recipe was I think from Cafe Paradiso but I changed the recipe a bit to use non-toxic oils. Hope you enjoy it. It also works great as a salad in a box to take to work or school.
For 6 as an accompaniment or 3 as a main course
2 medium-sized sweet potatoes, peeled
1 large bunch coriander, stalks and all, chopped
400g dried black-eyed beans (health stores/most supermarkets) soaked in boiling water for 45 minutes
or
2 cans of tinned black eyed beans, drained and rinsed
2 tbs extra virgin oive oil (1 dsp for cooking and 3 dsp for mixing in at the end)
2 large red onions, peeled and sliced or chopped
1½ heaped tsp cumin seeds (the Asia Market good for inexpensive spices)
3 large cloves garlic, peeled and finely chopped
1½ tbs lime juice
¼ tsp Himalayan salt or Atlantic sea salt
1. If using dried beans (and not tinned) , drain the soaked beans and put them into a large pot, adding enough boiling water to cover the beans by a few centimetres, and bring to the boil. Skim off any foam that comes to the surface and cook on a gentle boil for at least 45 mins. Top up with more hot water if it reduces too much. Test the beans to see if they’re cooked and continue until they’re done, when they should be drained, reserving the stock. If using tinned beans, rinse and drain well.
2. Dice the sweet potatoes into ½”/1 cm cubes. Then steam until the point of a knife goes in easily but they are not mushy. Drain carefully and keep the liquid.
3. Place 1 dsp olive oil and 1 dsp water in a large heavy bottomed saucepan, add the onion and cumin and sweat (covered) on a medium heat, stirring occasionally, until the onions are translucent. Add the garlic and cook for another 2 mins. Add the lime juice, bring to the boil, then remove from the heat. Gently mix in the sweet potato, beans, the rest of the olive oil (1½ tbs), coriander, ¼ teaspoon salt, plenty of freshly ground black pepper and ideally leave sit for an hour before serving. This intensifies the flavours.
Why this is good for you: Extra virgin olive oil, is good for heart health. It contains anti-inflammatory vitamin E, polyphenols and a whole host of other compounds shown to boost our health and vitality. Coriander helps sooth your digestive system and also helps reduce numbers of “bad” bacteria in your digestive system. Too many unhelpful types of bacteria in your gut can cause acne, digestive disorders and even anxiety states and low mood.
Beans are a rich source of magnesium, deficiency of which is linked to stress, constipation, insomnia, anxiety and difficulties with skin health. Refined foods (sugar/white grains), alcohol, stimulants and smoking rob you of magnesium.
This is delicious hot, lukewarm or cold. I also like to mix leftovers with cooked quinoa to take to work. People living on the Greek island of Ikaria have the secret of healthy longevity. This is one of their recipes, which I found in the Irish Times recently. We can’t get giant white beans here but butter beans work really well. I wasn’t sure it would turn out well, but it was delicious – very intense flavours. It contains a lot of liquid. So make sure to use a large dish, otherwise it can boil over in the oven (like it did on me). Slicing the carrots very thinly is a bit of a fiddly chore unless you use a mandolin or a food processor. If you can’t face it or don’t own a decent knife: slice about 1/2 cm thick, steam for a few minutes to soften (keeping the water to make the veg stock with so you don’t lose flavour or nutrients). If you put thick sliced raw carrots into the dish they will still be raw when everything else is starting to burn! Yummy though. This also works well as a side dish with, say, roast lamb.
For 4:
6 tbsp extra virgin olive oil
1 x 640g jar of passata (sieved tomatoes)
2 x 400g tins butter beans, drained (or soak 400g or 2 cups dried beans overnight and boil till tender)
3 onions, finely sliced
4 garlic cloves, finely sliced
4 carrots, thinly sliced
2 large beef (or 4 regular) tomatoes, sliced
A good handful of fresh oregano (if you can’t get it, use 1 dsp dried)
A few sprigs of thyme
2 bay leaves
300ml vegetable stock
Sea salt and ground black pepper
Preheat an oven to 220 degrees (205C fan).
Add the onions and garlic to a bowl with four tablespoons of olive oil. Season with sea salt and ground black pepper. Massage the onions until they begin to soften down.
Arrange the butter beans in the base of a large earthenware or baking dish. Place carrots on top.
Pour over the passata and spread evenly. Arrange the onion mixture across the top, then the tomato slices and press the herbs on top.
Pour over the vegetable stock, drizzle on the remaining oil and season. Bake on the middle shelf for 40 minutes or until the point of a knife or cooking skewer goes through the carrots easily.
Serve warm, lukewarm or cool with a green salad on the side. You can use leftovers as an accompaniment to grilled or baked white fish. Or (provided you’re not on SC Diet) stir into cooked quinoa to make a quick lunch (or packed lunch).
Why this is good for you: Butter beans, onions and garlic give you soluble fibre which feeds good gut bacteria needed to help you get rid of toxins, have happier mood (yes, gut bacteria make the feel-good brain chemical serotonin!) and a healthier immune system. A healthy immune system is one that doesn’t over react causing autoimmunity (e.g. rheumatoid arthritis, hypothyroidism). Nor does it under react causing lowered resistence to viral, bacterial or fungal infections. Lycopene in tomatoes is fantastic for supporting vision and so are carrots with their various carotenoids. Lycopene and carotenoids are antioxidants – they protect you from damage.
I got this from a newspaper. No idea who wrote the recipe but it’s delicious and so fast, and comforting. It has become a favorite and we often eat it with quinoa and a steamed green veggie for a filling dinner. I often don’t bother with the avocado and yoghurt and it’s still lovely. Also nice as a bean salad served cold, I find.
Bean mixture:
1 large onion, chopped
Extra virgin olive oil
A 400g can of any of these beans: black, black eyed, kidney or borlotti (or mugful/200g dried beans: soak overnight in clean water, drain, cover with boiling water and boil hard till tender – this gives you a larger quantity of beans in the finished dish but it still works)
1 dsp tomato puree
2 cloves garlic, chopped or crushed
1 tsp ground cumin
1 tsp paprika or smoked paprika
To serve:
Little gem lettuce leaves and the following which are optional:
A dollop of natural or Greek yoghurt (if you avoid dairy, use natural soya yoghurt)
Chopped avocado
Lime juice (or lemon juice)
A little Himalayan salt or Atlantic sea salt
Steam-fry the onion in a dessertspoon of coconut oil and a spash of water. This means covering the pan with a lid or plate, letting the onions steam until translucent and softened).
Add the beans, tomato puree, garlic, cumin and smoked paprika. Simmer 5 minutes.
Spoon into little gem lettuce leaves along with a dollop of (dairy-free or dairy) yoghurt, some chopped avocado, and plenty of lime juice and a little Himalayan salt.
Alternative dinner idea:
Serve with quinoa and a steamed green e.g. broccoli, runner beans or peas.
Packed lunch idea
Bring the leftover bean filling, little gem lettuce leaves, a lime or lemon, and an avocado to work. Reheat the filling (or not), chop or mash the avocado and mix with lemon or lime juice and a little salt. Spoon the filling onto the lettuce leaves and enjoy the avocado mix on the side.
Why this is good for you Onions and beans contain soluble fibre. This feeds beneficial bacteria in your gut, which are responsible for 80% of detoxification. And scientists used to think that your liver with it’s 5,000+ chemical reactions every day was the main organ of detox! This detox is really important for your skin, your energy and hormone balance – in fact every aspect of your health. Extra virgin olive oil, garlic and spices are anti-inflammatory and help suppress overgrowth of “bad” bacteria in your gut. This can have a dramatically improving effect on digestion and much more…
I concocted these delicious salty, minty, meaty bites recently. Great for providing some soakage with a glass of wine before a nice dinner (helps you avoid the sugar rush from the wine). The combination of mint and grilled aubergine gives a Middle Eastern feel, I think. do try to get true feta (made from goat or sheep milk, not cow). It has a better flavour and is easier to digest.
Makes about 20
1 very large or 2 medium aubergines, sliced lengthways into 1cm thick slices
1 tsp ground coriander
A few sprigs fresh mint
Half a block of goat or sheep feta cheese
5 sun dried (or semi sun dried) tomatoes marinated in oil, each cut in quarters or sixths
Freshly ground black pepper
To secure: cocktail sticks or around 20 long chives
1. Arrange the aubergine slices on a grill and sprinkle with ground coriander. Grill under a medium heat until golden, turn and continue cooking until softened. These will keep for several days in the fridge or until you are ready to assemble the bites.
2. Slice the long aubergine pieces crossways into 4cm wide strips. Onto each piece of aubergine put a piece of sun-dried tomato and a piece of torn mint leaf.
3. Give everything a good grind of black pepper. Roll the aubergine up with the mint and tomato inside. Secure with a cocktail stick or if you are feeling super-fancy, tie with a chive, knotted to hold everything together.
Why these are better for you Did you know that goat and sheep cheese are easier for many of us to digest than cow cheese? This is because they contain less of the hard-to-digest casein protein than cow milk products do. Any cheese with a tangy taste has also undergone some fermentation, converting the lactose (milk sugar) into lactic acid. This means that they are not a problem for people who can’t digest lactose. If you have taken antibiotics, have an inflammatory bowel condition or have digestive or skin issues you could be low in beneficial bacteria like lactobacillus. This impairs your ability to digest lactose. Mint and peppermint can help reduce levels of bad bacteria (that’s why they are in toothpaste!) but support growth of good bugs. This can be really helpful for making your digestive system more comfortable after a meal. Coriander is anti-inflammatory, anti-ageing as well as being delicious. Caution: don’t cram in tons of sundried tomatoes or feta every day because these are very high in table salt. Table salt is an industrial product with added aluminium to keep it from clumping – this makes it not very good for us. For adding to food, Atlantic sea salt or Himalayan salt is a better choice as it contains other minerals besides sodium. Eating protein with your glass of wine instead of high carb snacks like crisps or bread sticks means you don’t get a sugar rush (very damaging to all your body tissues, including a leading cause of wrinkles!!).
I like to cook this to go with a fish, meat or vegetarian curry. This is great with the butterbean curry I posted recently, or any Indian fish, meat or lentil curry. I adapted this recipe from “The classic 1000 Indian recipes” switching to coconut oil instead of polyunsaturated vegetable oil. I love to have a popadom or two with this – buy them raw for a few cents in your local Indian shop and microwave individually on high for 1 minute. I’m not a fan of microwaves but when the alternative is deep frying and it’s only once in a while, what the hell…
You will need a mini food processor (or old-fashined mouli-legume) to blend the spinach into a puree.
For 4
500g spinach leaves, washed
2 level tbs virgin coconut oil (or butter or ghee)
3 large garlic cloves, crushed or finely chopped
4cm ginger root, peeled and finely chopped or grated
1 large onion, finely chopped
1 rounded tsp garam masala
1 rounded tsp ground cumin
½ tsp ground turmeric
½ tsp ground red chilli (optional)
1 cup water leftover from steaming veg, or use plain water
Himalayan or Atlantic sea salt
1. Place the spinach in a steamer, cover and steam for a few minutes until wilted. Blend to a puree in the food processor.
2. Heat the coconut oil in a heavy-based pan and sweat the onion, ginger and garlic with 1 tbs water over a medium heat until softened and translucent but not brown. Sweating involves using a gentle heat and covering the pan with a lid or plate so the steam cooks it.
3. Stir in the ground spices and a pinch of Himalayan/Atlantic sea salt.
4. Mix in the blended spinach and heat through, stirring, for a few minutes.
Serve with:
My butterbean curry or a meat/fish curry.
Darnes of salmon you have dusted with (gluten-free) curry powder and grilled (allow about 5-6 mins flesh side up then turn and grill skin side up for 1-2 mins).
Why this is good for you Herbs and spices have fantastic health benefits. From helping blood flow to your brain to inhibiting inflammation. Chilli is clinically proven to heal stomach ulcers. ginger is anti-inflammatory especially in the digestive system, where it soothes inflamed membranes. Turmeric aids liver function and quells inflammatory conditions in the skin, joints and more. What’s not to like as they also make meals SO much more exciting. Not just fresh but dried herbs and spices have benefits provided you keep them in airtight containers away from sunlight. Like all dark green leafy vegetables, spinach is a rich source of folic acid and magnesium. Folic acid helps your digestive system carry out essential repairs and maintenance every day while magnesium is essential for liver function, healthy skin, stress reduction and sleep.
This mash is a fantastic substitute for mashed potato. I love it because contains more nutrients and much less (natural) sugar and is still delicious. All the comfort of regular mash, none of the downside.
1 small head cauliflower, separated into florets
1 leek, white (and 6cm of green if you like), well washed, cut into 1cm slices
1 knob (about the size of a walnut in its shell) of organic ghee (for people with dairy protein tolerance) or butter or 1 dsp extra v olive oil
2 tbs of unsweetened additive-free non dairy milk like coconut or almond or (if you can eat dairy) you can substitute regular milk or cream
Pinch of ground nutmeg (optional)
¼ tsp freshly ground black or white pepper plus pinch of Himalayan salt/sea salt
1. Steam the cauliflower until softened, then throw the leek in on top and steam everything until very soft. Drain well.
2. Place the vegetables with the milk, ghee/butter and seasonings in the food processor and blitz for a few minutes until smooth. It will have some flecks of green thorough it and look like potato mash.
Tip:
Make lots and store leftovers in the freezer. Reheat over a gentle heat, stirring.
Variation:
Add 2 good tablespoons of chopped parsley when blitzing.
Why this is good for you: First of all you are getting sulphur from brassica and onion family veg (cauli and leek). This helps your detoxification. Leeks also contain prebiotic fibre which turbo-charges growth of certain good gut bacteria to keep you well. There’s also the major benefit of this mash being much lower in carbohydrates (sugars) than potato mash. Potatoes, especially peeled and mashed are massively high in (natural) sugars which promote blood sugar imbalances when you eat large amounts. Meals very high in carbohydrates slow down our detoxification. Also, because they are satiating, they prevent us from eating lots more vitality-boosting green and non-starchy vegetables in a meal. A seemingly healthy meal of say potatoes, carrots, parsnips and meat is in fact a large sugar overload because the veg are all root vegetables and therefore rich in sugars. Potatoes contain much more sugar than other root veg like carrots. A much more health-supporting combination would be 25% meat, up to 25% starchy carbs (e.g. carrots, potatoes, parsnips, turnips) and 50% or more non starchy vegetables (e.g. green vegetables, cauliflower).
I just discovered this recipe (and adapted it a little to be healthier) by Rose Elliot and its lovely. Just the thing for a cold winters evening. Comfort food at its best. I made extra for leftovers next day or to stick in the freezer.
For 2-3 people
1 mug (200g) dried butter beans or 2 x 400g tins (with no added sugar)
2 tbs virgin coconut oil or ghee
1 large onion, chopped
400g fresh tomatoes, chopped (or half a 400g tin chopped tomatoes)
1 rounded tsp black mustard seeds (if you don’t have any, use 1/2 tsp mustard powder)
1 heaped tsp cumin seeds
2 garlic cloves, crushed or finely chopped
1 tbs raw ginger, grated (peel the ginger first if its not organic)
1/2-1 tsp chilli powder, or to taste
1 heaped tsp ground coriander
1 level tsp turmeric
1/4 tsp asofoetida (a sulphur-rich Indian spice from Asian shops but gluten-sensitive people DO check the ingredient label)
A little water
Fresh coriander, chopped, if you have it
1. Soak the dried beans in lots of clean filtered water overnight. Boil hard for 15 minutes and continue to cook until soft. Drain but keep the liquid and set aside. If using tinned beans, drain and rinse in clean water and set aside.
2. Heat the oil in a heavy bottomed saucepan, add 1 tbs water and sweat the onion (with the lid on) over a medium heat for 10 minutes or until translucent and softened.
3. Add the spices and stir around for a minute or two.
4. Add the tomatoes and garlic and about 50ml of water too. Add the cooked butter beans, stir well and cook the lot together for at least 5 minutes, until the beans are hot. You should have something that is not dry so if it looks like there is not enough liquid to stop everything from sticking, add a little more.
5. Sprinkle with chopped coriander just prior to serving.
Serve with:
Something raw: e.g. a green baby leaf salad, an Indian style salad of chopped tomato, red onion and coriander, or the spinach curry on this blog.
and
Cauliflower rice or (not for SC Diet)
Or
(Not for SC Diet) quinoa/brown basmati rice cooked with a little turmeric
Why this is good for you: Almost all herbs and spices have huge health benefits. From mustard reducing the pain and irritation of eczema, to chillies healing stomach ulcers by strengthening the stomach lining (and killing pain), to ginger and turmeric as anti-inflammatories that support liver function. Herbs and spices have strong antioxidant properties even at small doses and thousands of scientific research papers keep the evidence stacking up. Butter beans are a lovely source of protein to keep you fuller for longer and reduce your reliance on meat. They take up flavours really well. Just be sure to soak the beans overnight in filtered water before boiling hard for at least 15 minutes, and continuing to cook till tender. Beans contain protease inhibitors – substances that prevent digestion (!). Proper soaking and cooking disables these protease inhibitors, making the nutrients in the beans more available to your body. Nutrients include magnesium, vital for skin, sleep and good mental health. Beans also contain soluble fibre. This feeds good bacteria in your gut responsible for detoxifying hormones and much much more.
I love to make these around Christmas-time. They are deliciously moist, flattish but light and are a crowd-pleaser. Prune-haters also usually like these cakes, provided you keep it a secret that they contain prunes! They will keep in an airtight jar in a cool place for about 10 days. I love spices so I generally also add some extra. I add a generous pinch of ground cloves and ground ginger but you don’t have to.
1. Put prunes and water in a small pan and simmer till water is absorbed
2. Combine with the almonds and mixed spice
3. Grate the pear into the almond mixture and stir
4. Fold in the egg white to make a thick paste
5. Place 16 dessertspoonfuls of mix on a greased baking tray
6. Bake 170C (or 155C fan) for 20 mins or until lightly browned
Why these are better for you First of all these cakes have some high quality protein from the almonds and egg white. This means that the sugars from the pears and prunes only gradually hits your bloodstream (protein slows down absorption of sugars in your gut). This is good news if you like to keep your energy, mood and blood sugar levels fairly even. Sulphur dioxide is a preservative that can have unpleasant effects on your digestive system. Mixed spice, like all spices, contains antioxidants that help reduce inflammation and slow the ageing process. Cooking damages foods, so these are not as healthy as eating raw food (e.g. my raw green tea macaroons on this blog). But sometimes you just want cake anyway…
Try this as a side instead of potatoes with some grilled fish and green veg. We had it last weekend with gorgeous meaty (nitrite-free) sausages and steamed broccoli drizzled with extra virgin olive oil. The sausages came from Coolaknowle Organic Meats https://organicmeat.ie/ at the Green door Market in Dublin on Fridays and Saturdays. All their meats are fantastic quality and none contain nitrites. They also do a really good gluten-free sausage that’s high meat content and of course, also nitrite-free. I LOVE the Green Door Market – so many fantastic food producers under one roof. Saturday is THE best day https://www.thegreendoor.ie/
For 4 servings:
One small celeriac
2 tbs thick homemade kefir, natural yoghurt (if you are on the SC diet, the kefir or natural yoghurt need to be home-made) or creme fraiche
Juice of half a lemon
2 dsp Dijon mustard
Plenty of freshly ground black pepper
A pinch of Himalayan/Atlantic sea salt
1. Peel the celeriac (you’ll need to cut off anything knobbly).
2. Coarsely grate or cut into thin batons (about 2mm thick) or julienne strips (you could also use a spiraliser and use the “noodle” attachment).
2. Combine with all the other ingredients and mix well.
Serving idea:
Drape with smoked salmon and serve with a mixed salad.
Why this is better for you
Celeriac is lower in carbohydrates (sugars) than potatoes so it’s a much healthier choice for anyone who cares about their waistline, their digestive health or their ability to look younger for longer. Mustard helps reduce inflammation. An interesting recent study showed a marked improvement in eczema when mustard was added to the diet of mice with the inflammatory skin condition. And of course celeriac is free of disaccharides, the sugars that anyone with active Crohn’s or ulcerative colitis cannot digest.
