Alkaline Green Juice Lunch.

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As a Naturopath with a keen interest in bone & hormonal heath, I’m always striving for an Alkaline dominant diet, which in real terms sometimes can be hard to achieve my target of 80%, with that in mind and for a  diverse lunch, every now and then if I’m home for lunch I will juice these green goodnesses, for Alkalinity and a mineral density boost.

Ingredients:

1- An organic cucumber

2- 3 stalks of organic Celery

3- 1/2 an inch of fresh ginger

4- A head of broccoli

5- 1 Lime or lemon

6- 1 green apple

7- A tsp of any green powder, either chlorella, spirulina, moringa, or if you’re in the middle east you can use dry Molokheya. Any alkaline green powder will do, my preference in order though for the high content of the B vitamins, Iron, Magnesium and Zinc. Chlorella specifically has a detoxifying ability specially when it comes to heavy metals/mercury.

add all the above to a juicer and drink within 15 minutes of juicing for maximum benefit.

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Home Made Probiotic Sauerkraut.

Most of us would have had a course of antibiotic at least once in our life time, antibiotics can be life saving, however what that means though, is that by killing those bad bacteria, you would have also wiped out some if not all the friendly commensal bacteria in your gut, leaving you more vulnerable for opportunist bacteria to set home in your gut and intestines. In some countries whenever Doctors prescribe a course of penicillin they will also prescribe probiotics

Traditionally, most cultures have their own foods that will naturally contain probiotics or ‘good’ bacteria, today I’m making sauerkraut or pickled cabbage, which is a gut friendly food, all you need are 2 ingredients!

1 head of white or red cabbage, sea salt.

Shred the cabbage as finely as you can, place in a big bowel & sprinkle generously with sea salt, then with clean hands massage the cabbage for a good 10 to 15 minutes, till a lot of liquid is out of the cabbage, in a clean mason jar, place all the cabbage with the water that ran out of it during the massaging process, pressing down every time you put a batch in, you can push it down with a glass full of water so it can weigh it down, till the water is covers the top, seal the jar and place in a cool dark place for a week or so, after a week its ready for you to consume as a pickle with any of your foods .

 

Butternut Squash Curry & Cauliflower Rice.

 

This is a delicious vegan/vegetarian recipe that is hormonal friendly and very nourishing, high in minerals and vitamins.

Cauliflower along with all the Brassica vegetables family, contain Indol-3-Carbinol, which helps transform dangerous oestrogens into more benign forms. Coriander is the best herb for detoxifying heavy metals in your system.

Ingredients

  1. 1 butternut squash, cut in small cubes
  2. 1 Courgette cut into cubes
  3. 1 can chickpeas
  4. 1⁄2 cup almond or cashew nuts
  5. 1 cup coconut milk made fresh from coconut cream.
  6. 1 cup water
  7. 1 tbsp coconut oil
  8. 2 diced onions
  9. 4 crushed garlic cloves
  10. 2 tsp dried fenugreek powder
  11. 2 tsp ground turmeric
  12. 2 tsp garam masala
  13. 3 large tomatoes
  14. A bunch of fresh parsley & mint to garnish
  15. 1 tsp Himalayan or sea salt

For the Cauliflower Rice Ingredients: 1 small Cauliflower, 2 cloves garlic, 1 tbs ghee, 1/2 a lime, a bunch of fresh corriander.

Grate a small head of Cauliflower, saute the crushed garlic in a spoon of ghee ” if you are Vegan replace the ghee with coconut oil, then add the cauliflower, 1 tbs of water, cook till soften on low heat, chop a bunch of coriander, once the cauliflower is cooked, take off the heat, add the chopped coriander & a squeeze of lime.

For the Curry.

Heat the coconut oil in a large saucepan and sauté the onions and garlic until translucent. Blitz the cashew nuts, tomatoes & coconut milk in a blender with some water and set aside. Add the fenugreek powder, garam masala, turmeric and stir. Add the butternut squash and stir until coated in the spice mix.

Add the Almond or cashew paste, coconut milk and tomato to the pan.

Bring to the boil, then simmer for 30 minutes, stirring occasionally then add the courgettes after 15 minutes. Add the chickpeas, salt,  and cook for another 10 minutes until the vegetables are soft.

Finally add the parsley & mint before you serve with the Cauliflower rice.

 

Apple & Berries Crumble

Finally a delicious & healthy dessert, that will not only satisfy your sweet tooth, but will also be healing to your gut, if you suffer with ‘dysbiosis’ which is a gut bacteria imbalance, and or struggling to quit sugar, then here’s a recipe that will help you with both,

You may also need to click this link which will take you to my blog, for easy steps to help you quit sugar.

INGREDIENTS:

  1. A few organic green or stewing apples, cored and cut into cubes. You don’t have to peel them.
  2. A handful of organic berries, if its out of season then you can use frozen berries, which is just as good. ‘Never use any tinned fruits’
  3. 1 tbs cold pressed coconut oil.
  4. A handful of chopped walnuts.
  5. 2 tsp Cylon cinnamon.
  6. 1 Cup of Oats.
  7. 30 g or so of unsalted butter.
  8. A handful of raisins.
  9. Half a cup of water.
  10. 1 tbs of either organic maple syrup, or good quality local raw honey.

Pre heat the oven to 200 degress, Stew the apples as per my recipe 

In a Baking pyrex dish lay the cooked apples, for the crumble, in a bowl mix the oats, the rest of the cinnamon, butter, coconut oil, walnuts & honey OR maple syrup. Crumble on top of the stewed apples and bake in the middle of the oven for about 25 minutes or untill golden but NOT burnt. Enjoy x

 

Chicken Broth, Rice Comfort Soup.

Another Winter soup, that is great for colds, flus and comfort. Chicken soup contains a natural amino acid called cysteine. A form of this amino acid, called N-acetyl cysteine, is a powerful antioxidant that strengthens immunity. It’s a  winter favourite of mine because of it’s natural flu treatment ability.

It supports your immune system and help thin and expel mucus.

All liquid broth soups will speed up the movement of mucous in your nose as it causes dilation of blood vessels which causes increased blood flow and allows the mucous to flush everything out, in turn helping to alleviate congestion,

Soups are also hydrating, which is particularly important when fighting off an infection. Clear broth soups are hydrating because they typically contain water & salt which is good properties for hydration.

There are 2 recipes here, first the clear broth, then the actual soup.

For the broth, in 2 litres of water, slow boil together a chicken carcass, 1 onion, 1 carrot, 1 tbs apple cider vinegar, 3 cardamom pods, 1 Mastic, cinnamon, cloves, turmeric root, ginger root and bay leaf for at least 4 to 6 hours.

For the soup.

Ingredients:

  1. 1 litre of chicken broth
  2. 1 grated onion
  3. 2 chopped organic carrots
  4. 2 stalks of chopped celery
  5. A handful of washed rice ‘you decide if you prefer brown or white’
  6. 1 small head of broccoli
  7. Half a Lime or lemon
  8. Salt and pepper to season
  9. Ghee

Saute the grated onion in the ghee for 1 minute, then add the carrots, celery & rice and stir before adding the hot broth, slow cook for 30 minutes, then just before serving add the broccoli, salt/pepper and squeeze the lemon.

Enjoy…X

 

Scrumptious Autumn Vegetable Soup.

 

 

Autumn is upon us, and most of us, ‘moi included’ are starting to feel the winter blues. That alone can be an immune hinder, let alone sugar and alcohol consumption. To help us fight these winter blues, lack of sun ‘Vitamin D’  and boost our immune system, yesterday I cooked this truly scrumptious and easy to make Vegetable soup. Try it, who knows you might actually like it, I know I do 🙂

Ingredients:

  1. 2 chopped Carrots
  2. 1 tbs grass fed ghee or butter
  3. 1 chopped large leek
  4. 1 chopped large onion
  5. 1 cm diced root ginger
  6. 1 cm diced fresh turmeric “if you can’t get fresh turmeric then 1 tsp powder will do’
  7. 2 diced cloves garlic
  8. 1 head of broccoli
  9. 1 cut into quarters small beetroot
  10. 2 chopped celery stalks
  11. 1 cut small potato
  12. 1 litre spring water
  13. A handful of Pumpkin seeds
  14. Salt & pepper to season

In a medium saucepan, saute together the onions, leeks, celery, garlic, ginger and turmeric in the ghee, once translucent add the rest of the ingredients except the salt and pepper, stir for a few minutes then add the water, cover and simmer for half an hour or so, checking it till the potato and beetroot are soft, once cooled a little Blitz together with a hand held mixer or in a bullet. garnish with the pumpkin seeds for some Zinc, Just before serving add some salt and pepper to taste, as ever use the pepper raw as it becomes pro inflammatory otherwise.

Watercress, Figs & Goats Cheese Salad.

Those of you who follow MahasHouse, are aware that we’re generally not too keen on cheese, since we promote bone health, cheese can have quite an acidic effect on your body, taxing your bones.

Having said that, some cheese can have moderate benefits when it comes to vitamin K2, like Gouda cheese and as in this recipe; Goat’s cheese can be less acidic than your regular cow’s milk cheese. In any case, this recipe has high Alkaline ingredients, which helps balance the acidity of the cheese. It is loaded with Calcium, magnesium, & Iron.

Ingredients:

  1. A few sweet ripe figs cut into quarters.
  2. A handful of watercress.
  3. 100g soft Goat’s cheese, I always opt for non pasteurised cheese.
  4. 30g pine nuts or unsalted pistachio nuts.

For the dressing:

1 squeezed lemon or lime, 1 tbs non pasteurised apple cider vinegar, 3 tbs extra virgin cold pressed fresh olive oil.

Lay the watercress as a base, crumble the soft cheese on top & add the rest of the  ingredients, serve alone or with a nice fish dish.

Avocado & Mango Salsa For Hydration

This is a summer favourite of mine, loaded with nutrients, this salsa is not only great at hydrating your skin, but equally yummy & nutritious. The healthy fats in avocados are skin-hydrating. It’s also an excellent source of vitamins A and E which help repair your skin after sun-exposure. Mangos are rich in Vitamin C. The fresh cilantro in this salsa is detoxifying too.

Ingredients:

  1. 2 medium size ripe Avocados.
  2. 1 medium size diced Mango.
  3. A bunch of Cilantro ‘corriander’ chopped.
  4. 2 limes squeezed.
  5. 1 small red onion diced.

Simply assemble all the above ingredients and serve chilled with some crudités, Enjoy X

 

 

 

Sardines, Tomatoes & Lemon Sauce.

When it comes to Omega 3, bone & thyroid health, Sardines are one of my favourite oily fish, so high in EPA, B12, Selenium, Calcium, Vitamin D, Phosphorus, B3, Iodine, Choline & Copper, Sardines are usually small wild fish that are not farmed, so a good choice as an anti inflammatory food. I try to incorporate it in my diet as often as I can.

This recipe is nutrient dense & the lemon sauce is so yummy.

Ingredients:

  1. Half a Kilo fresh small sardines.
  2. 2 Organic Tomatoes ‘diced’.
  3. 2 Organic yellow or red peppers ‘diced’.
  4. 5 Lemons squeezed, leave the peel to go in the dish.
  5. 2 cloves of crushed garlic.
  6. 1 tsp cumin.
  7. A bunch of fresh coriander ‘chopped’.
  8. 2 sprigs of Organic celery ‘chopped’.
  9. 2 tbs cold pressed olive oil.
  10. Black pepper to garnish.

Marinade the fish in garlic, lemon, cumin, olive oil. Then assemble all the rest of the ingredients, toss well and bake in a medium preheated oven for no more than 30 minutes, Once cooked pour in some more lemon juice for that extra zing & Alkalising effect, enjoy with a fresh summer salad and some Tahini  click on the links for recipes.

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Red Cabbage, Herbs, Cranberries & Hazelnut Salad.

Looking for a bone loving, scrumptious salad, then look no further than my Red Cabbage,  Cucumber, green Herbs, cranberries and Hazel nut salad. However if you suffer from Hypothyroidism or Hashimoto’s, then you should be avoiding goiters found in raw cruciferous vegetables such as the red cabbage. Otherwise this is a combination of herbs, and nuts that are loaded with minerals that helps regulate your hormones, and support your bone health, the added hazel nuts contain a mineral called Boron which is supportive of bone health, also nuts are considered proteins so this salad has all the Macro Nutrients you need for a summer lunch or an Iftar meal.

Ingredients:

  1. Half a Red Cabbage shredded.
  2. 2 Organic Cucumbers.
  3. A bunch of Cilantro ‘green fresh coriander’.
  4. A bunch of fresh Mint.
  5. A bunch of Parsley.
  6. 2 sprigs of green onions.
  7. A handful of Cranberries.
  8. A handful of Hazel nuts.

For the dressing, I always use 2 tbs of non pasteurised apple cider vinegar, 2 tbs of cold pressed extra virgin olive oil, 1 lemon, and for an added zing, I add 1 tsp Sumak and 1 tsp mustard seeds.

Cut, shred and assemble all ingredients, then add the dressing just before serving.

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