Healthy Recipes

 

The recipes below I have gathered over the years from various sources. I hope you will find them useful!

Beet Kvass

 

  • 3 medium or 2 large organic beetroots, peeled and chopped coarsely (Do not grate!)

  • ¼ cup whey (see below)

  • 1 tablespoon celtic sea salt (US cooking 15ml tablespoon) filtered water. 

This recipe is from “Nourishing Traditions” by Sally Fallon. She writes: “Beets are just loaded with nutrients. One 4 oz glass, morning and night is an excellent blood tonic, promotes regularity, aids digestion, alkalises the blood, cleanses the liver and is a good treatment for kidney stones and other ailments”. 

 

Wash a 2 litre mason jar or hermetically sealed jar in hot soapy water. Rinse well and place jars to dry in a slighlty warm oven. Place beetroots, whey and salt in the cooled jar and fill with filtered water. Stir well and cover securely. Keep at room temperature for 2-3 days before transferring to fridge. Ideally leave to ferment for 2 weeks before consuming. When most of the liquid has been drunk – fill the container again and keep at room temperature for another 2-3 days and drink (it will be less strong than the first batch). Discard the beetroots when finished. 

Whey                                                                          

Place a good quality plain yoghurt (B.D. Farm Paris Creek 1 kg plain yoghurt is ideal) in a clean cheesecloth, muslin or dish towel and hang up without squeezing over a large bowl. The whey will run into the bowl and the milk solids (cheese) will stay in the cloth. When the bag stops dripping, the cheese is ready. Store whey in a clean mason jar and cheese in a covered glass container in the fridge. Refrigerated, the whey will keep about 6 months and the cheese 1 month. Whey is an invaluable tool in your kitchen. To learn more about it visit westonaprice.org. 

 

Breakfast Porridge

 

  • 1 cup rolled oats  

  • 1 cup warm filtered water

  • 2 tablespoons whey or yoghurt (US cooking 15ml tablespoon) 

  • ½ teaspoon celtic sea salt                               

  • 1 cup filtered water (second one)

For highest benefits and best assimilation, soak overnight one cup of organic rolled oats with one cup of warm water and a tablespoon of whey. In the morning, add another cup of boiling water and salt cook on low heat. You can add anything you like to the porridge – cinnamon, prunes, saltanas etc. Serve with a good dollup of cultured butter, cream, raw milk and a little raw honey or maple syrup. 

Porridge pancakes

 

  • Yesterday's Left over porridge

This is a wonderful recipe for parents who are looking for new ideas for a yummy breakfast for their kids - so yummy! Mix your leftover porridge from the previous morning (see recipe above) with an egg and place small portions in a pan with a little coconut oil. You will end up with mini pancakes and simply add other yummy things on top!

Chicken Stock

 

  • Leftover roast chicken bones (preferably organic and free-range), or 2 chicken carcasses (ask your butcher) 4 litres filtered water            

  • 2 tablespoons apple cider vinegar (US cooking 15ml tablespoon)              

  • 1  large onion, coarsely chopped                       

  • 2 carrots, peeled and coarsely chopped

  • 3 celery sticks, coarsely chopped  

  • 1 bunch of parsley

 

Place chicken in large stainless steel pot with water and vinegar. Let stand 30 minutes. Bring to boil and remove any scum that rises to the top of the water. Add all the vegetables except parsley. Reduce heat and simmer for 8 to 16 hours (the longer you cook, the richer it is). About 10 minutes before finishing, add the parsley for additional mineral ions. Strain the stock into a large bowl and reserve in your fridge until the fat rises to the top and congeals. Skim off the fat and store your stock in glass containers in the fridge (up to 5 days) or freezer (for several months).

Ghee (clarified butter)

According to Ayurvedic teachings, ghee supports physical and mental renewal and is one of the finest cooking oils. 

Heat 500gm organic butter in saucepan until boiling (on low heat). Maintain a gentle boil and skim off any foam that rises and condenses on the top. After approx 12-15 minutes, when boiling stops and there is less foam and a frying oil sounds, quickly remove from heat (careful not to burn) and allow to cool for a minute or two. Pour into a glass pyrex container with a lid. Discard the sediment on the bottom of the pan.

 

 

Beans with Kombu

 

  • 1 cup of beans - during winter, use Aduki beans. During summer, use black beans.

  • 4 centimetres of kombu seaweed (usually comes in strips, kombu has properties which specifically address the kidneys more than other seaweeds. If you want to emphesise the liver in your diet, use Wakame seaweed instead). 

 

 

Kudzu and Umeboshi drink
  • Kudzu powder 

  • Umeboshi paste

I learned this recipe from an old woman who treated people with Macrobiotic diet for over fifty years. It is used to nourish the energy of the kidneys and to assist the Qi of the digestive system.

First, soak the beans in water overnight (better if soaked in water with whey if you have it). Then rinse and leave in a container to sprout the beans. Wait until the sprout is just coming out - you want to catch it in that moment of sprouting, not later. Sprouting is essential in spring and summer and less important in winter although you may sprout the beans anyway. Put the sprouted beans with the Kombu in a pot full of water (The water should be about three centimetres above the beans). Leave it to soak for 20 minutes and then cook on low heat until the beans are very soft (I like to serve that with salt, pepper, olive oil and lemon). 

A drink for uplifting vitality and easing general fatigue.

Mix one teaspoon of Kuzu powder with little water (not hot). Add the kuzu mixture to a cup with boiled water while stirring. Then, mix half a teaspoon of Umeboshi paste with little water (not hot) and add to the cup with the Kudzu (mixing the kuzu water with the Umeboshi water). Drink once a day only.

Lettuce wraps 

(serves two)

  •  1 can tuna

  • 1/2 ripe avocado

  • 2 tbsp mayonnaise

  • 1/4 cup green olives

  • 1 shallot, chopped finely

  • large leaves of green lettuce (cos or iceberg work well) 

 

 

Creamy green vegetable soup

 

  • 30g butter

  • 2 leeks

  • 250g zucchini

  • 1 clove garlic

  • 1 stick celery

  • 4 sprigs parsley

  • 1 tsp curry powder

  • 2 medium potatoes

  • 1 litre chicken stock (preferably homemade)

  • salt, pepper

  • 1/3 cup cream or for a dairy free option add coconut cream instead

If you are cutting out bread in your diet, then lettuce wraps are a wonderful solution. This recipe is based on Kiri Rowan's Tuna Avocado Lettuce Wrap (paleogrubs.com), but you can be as creative as you want with your filling.

Cut the olives into small pieces. Mash the avocado until creamy and then mix with the mayonnaise. Add the tuna, olives and finely chopped shallots. Place one large scoop of tuna salad into a large leaf of lettuce. Wrap and enjoy!

Melt butter in large pan. Add sliced leeks, sliced zucchini, crushed garlic, chopped celery, parsley and curry powder. Cook 5 minutes, stirring occasionally. Chop potatoes into large dice, add to pan. Add chicken stock. Simmer covered until all the vegetables are soft. Puree in blender. Season with salt, pepper and stir in cream (or coconut cream).

Lime coconut mint balls by Lola Berry

  • 1 1/2 cups almond meal
  • 1/2 cup desiccated coconut
  • 3 tablespoons maple syrup
  • juice and zest of 1 lime
  • 1/2 bunch of fresh mint leaves (stalks removed), finely chopped
  • Seeds of one vanilla pod or 1/2 teasoon vanilla powder
  • 1/2 cup coconut oil, melted
  • pinch of Himalayan salt
  • 1 cup desiccated coconut for rolling

 

 

Lemon Poppy Paleo Muffins 

  • 4 eggs 

  • zest of one lemon

  • 3 tablespoons lemon juice

  • 1/4 ghee or coconut oil, melted

  • 1/4 cup honey

  • 1 teaspoon vanilla extract

  • 1/3 cup coconut flour

  • 1/2 teaspoon baking soda

  • 1 tablespoon poppy seeds

  • pinch salt

 

 

Pop all your ingredients into a food processor and when it is mixed, spoon the mixture out and roll into balls with slightly damp hands. Roll them around in the desiccated coconut and then pop them on a tray or plate. Put them in the fridge for approx. 20 minutes so that they firm up. Store in the fridge and they keep for ages in the freezer too.

Chilling time: 20 minutes

This is a recipe from the cookeatpaleo.com website.

It is very easy and quick to make. 

Preaheat oven to 180 degrees. Grease or line a muffin tin.

Add all ingredients, except poppy seeds to food processor and process until well combined. Pulse in the poppy seeds.

Bake 25 - 30 min or until golden brown and a toothpick inserted in centre comes out clean. Cool completely on a wire rack.
Makes 8 muffins.