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Contents

Title PageDedicationForewordIntroduction

1 Super Foods2 Oils3 Spices4 Healthy Sweeteners5 Acid to Placid by Samantha Russo6 Glossary

Recipes7 Salads8 Dressings and Dips9 Soups10 Starters and Vegetables11 Mains12 Desserts13 Smoothies, Juices and Shots

BibliographyIndexCopyright

Dedication andAppreciation

To God Almighty who got me through themost difficult times and made this bookpossible. Lord, I thank you.

I would like to thank my father for hislove, strength and support. Words cannotexpress my gratitude. I thank God eachday for keeping you healthy and strong. Tomy mother, you were the most kind andgentle person I’ve ever known and I thankGod you were my mum, you taught me so

much. My sister Lauretta who was therewith me every step of the way, I thank youfrom the bottom of my heart. To my sisterValentina, who is the writer in the family,thank you for your love, support andcontributions to this book. To my brotherTom and sister Felicia, thank you for thelove and support, and always being there.To my brother-in-law, Najim, thank youfor the support, and to my darling nieceLaura, who makes me laugh and dizzywith her endless energy, I adore you. Tomy friends Adesua and Annie, who aremore like sisters to me, thank you for allthe love and support.

To all my family and friends who werethere for me, and those who touched my

life through this journey, too many tomention, I thank you from the bottom of myheart.

I would also like to thank Samantha Russoand Dr Keith Scott for their contributionsto this book.

Foreword

It is not often that a health related book isboth packed full of useful, scientificallybased information as well as importantpractical guidance. The reason for thequality of this book is that the author,Gloria Halim is both a cancer survivorand someone who has decided to takecontrol of her own health. By delving intothe extensive body of research that showshow diet is often the deciding factorbetween health and disease she hasproduced an excellent, accessiblenutritional guide.

There is still a lot of confusion about dietand its value in the prevention andmanagement of serious diseases such ascancer. In this context Healing Foods,Healthy Foods is a welcome andprogressive addition to the self-helphealth literature. This valuable bookprovides for both those who already havea serious disease, such as cancer, as wellas for individuals who are looking for adietary scheme that will help prevent themfrom falling prey to that or other illness.

What is so refreshing about Gloria’s bookis that it focuses on the nutritional value ofa wide variety of foods; rather thanproviding a litany of vitamin and mineralsupplements for each and every disease.

The value of this approach cannot be overstated as it emphasizes the importance ofselecting a core group of nutrient-richfoods that provides a full range of dietarycompounds known to be essential for goodhealth.

I was even more impressed to see that thesuper foods chapter focuses on widelyavailable and affordable fruits,vegetables, pulses, herbs and spices.Thankfully Gloria has avoided thetemptation to include in this chapter apreponderance of rare and expensivefoods that are obtainable only fromspecialty outlets.

Gloria saves the best part of Healing

Foods, Healthy Foods for the finalsection of the book where she provides uswith a wonderful selection of mouthwatering recipes. These recipes bring herprevious chapters to life and show that,with the right advice, healthy eatingshould also be a gourmet experience.Moreover her liberal use of herbs andspices in all of the recipe categories willwarm your heart, delight your taste budsand give your health a considerable boost.

Healing Foods, Healthy Foods is a bookthat is exactly what is needed at this time.We should all be grateful to Gloria fordevoting herself and her resources to theresearch and effort required to producesuch a wonderful publication.

Dr Keith Scott Medical doctor and author of MedicinalSeasonings, The Healing Power of SpicesCape Town, South Africa

About SamanthaRusso

Samantha Russo, who wrote Chapter 5,who is a qualified Nutrition Advisor andswimming coach. In her early career sheworked in television in South Africa andthen relocated to Israel for a few yearswhere she owned her own juice bar. Shewanted to provide people with their ownchoices when cleansing their bodies.There isn’t a lot Sami doesn’t know aboutthe benefits and properties of most fruits,vegetables, grains and seeds, herbs and

spices. She is an avid believer in juicing –to get as much nutrients in as possible inthe quickest, tastiest (sometimes not-so-tasty) way possible!

After moving to England she decided toput a certificate to her knowledge andstudied at The Institute of OptimumNutrition – and then obtained a Nutritionand Weight Management diploma fromFuture Fit. She consults on a one to onebasis or with groups of people who wantto lose weight and get fit and healthy.Being a swimmer herself, she is qualifiedto consult with athletes as well as adultsand children with allergies and eatingdisorders.

Introduction

I would like to begin with two quotes byWayne Dyer: ‘You don’t know the valueof good health until you lose it’ and‘Change the way you look at things and thethings you look at change’. Illness has thetendency to change the way you view lifeand yourself.

About two years ago, I was diagnosedwith breast cancer. I was at the peak of mycareer as an IT consultant, enjoying mywork, living the city life in London and itall came to a screeching halt when I was

diagnosed. I couldn’t help trying to figureout what the culprit was – did bad dietplay a part in it or was it down to genes? Iobviously cannot change the latter butright then I wished I had been morecareful with what I ate. Looking back, Irealised that my diet was quite bad, in factso bad that I had started to call myself the‘junk food queen’. My vice was sugar. Ihave a sweet tooth so at any givenopportunity I ate chocolate, cakes of anykind, ice cream – if it was sweet I ate it. Ididn’t eat too much fast food and I havealways eaten fruit as part of my diet so Iremember thinking that as long as I atefruit, drank loads of water and did the oddbit of exercise here and there, even thoughI drowned myself in loads of sweet foods

I would be fine. How wrong I was. I havesince found out that cancer cells feed onsugar to multiply; boy, did I have a lot ofsugar in my system. I’m not saying thatwas the main reason for why I got cancer,but it might have been one of the factorsthat contributed to it.

During the course of treatment, I carriedout extensive research on good foods(herbs, spices, grains, fruits, vegetables,seafood, etc.) that boost health and energy(as chemo really got the best of me…). Atthe time, food was revolting to me andtasted really bad as you lose your tastebuds during treatment. They tell you thatyou need to eat to keep your strength upwhich was easier said than done. I found

the only foods I could stomach weresalads and sometimes soups, whichwasn’t often. It’s all about going back tobasics and nature: cutting out fast foods,junk and processed foods. I came up withsome really good recipes (yes, tasty too),which helped boost my immune systemand increase my energy levels. I also trieda lot of good recipes from theMediterranean and Asian regions, whichhave been highlighted as the healthiestdiets in the world, as well as from theAfrican region. I made some of theserecipes my own by changing some of theingredients and sometimes cookingmethods to suit my taste. I chose theserecipes because of the ingredients – theuse of a lot of herbs, spices and super

foods.

This book includes these recipes as wellsome from family and friends who havekindly loaned them to me as I loved themso much. Eating in this way has workedand is still working for me. I have alsonoticed that my attitude has changed forthe better. Hence, good food = fab health= positive attitude. I decided to put this allin one book because, during my research, Iended up with a lot of different bookscontaining information about super foods,spices and oils, as well as recipe books.As I couldn’t find one single book thatconsolidated all the information andrecipes, I wrote this book, which I cannotwait to share with you.

In Chapter 5, Acid to Placid, you will findinformation on the benefits of keepingyour body in an alkaline state. Thismaterial has been contributed by SamanthaRusso, who has been a nutritionist forover ten years, and it has been tried andtested by her and her clients.

Even if you are not a cancer sufferer orsurvivor, this book will help you on yourway to healing and improving your overallhealth. This is by no means an alternativeto modern medicine and I don’t claim toknow the ins and outs of the medicalprofession or terminologies. I would addthat you also need to exercise. Your bodyneeds physical tuning; you take your carfor a service, so why not service your

body? I started yoga which I think isfantastic as there are different types andstrengths; you just have to find the onewhich best suits you. I also walk a lot andswim. It’s all about understanding andlistening to what your body is telling you.Treat your body with love and it will loveyou back and try to keep stress at bay. Thepoint is trying to look at ways to changeyour lifestyle to be healthy and lessstressed out. I am now doing what I’vealways loved as a hobby (Interior Design)and also working on designing a lingerieline for women who have been throughbreast cancer which I find very fulfillingas I feel like I’m making a difference inmy own little way. Most of all I thank Godevery day for the abundance and good

health He brings into my life. WithoutHim, I would not be sharing this bookwith you.

I hope you enjoy it!

Chapter 1

Super Foods

Super foods are rich invitamins, minerals and

antioxidants. They are usuallybest eaten in their raw form

(e.g. apples, berries, broccoliwhen juiced, etc.) or steamed toprevent loss of nutrients. Below

is a list of super foods, alongwith their nutritional content and

dietary uses. This can be usedas a guide to help treat any

ailment you may have or simplyto keep your body healthy byproviding it with a balanced

diet.

AlmondsAlmonds are a great source of vitamin E,with 25g providing 70 percent of therecommended daily allowance. They alsocontain good amounts of magnesium,potassium, zinc, selenium, copper,potassium, phosphorus, biotin, riboflavin,niacin, iron and fibre, and they are a goodsource of healthy monounsaturated fat.They contain more calcium than any othernut, which makes them great for veganswho do not eat any dairy products. Theyalso contain amygdalin, also known aslaetrile or vitamin B17, the controversialanti-cancer nutrient that some claim maycontribute to fighting cancer.

Almonds contain several phytochemicalsincluding beta-sitosterol, stigmasterol andcampesterol, which is thought tocontribute to a healthy heart. A handful ofalmonds a day helps to reduce the risk ofheart disease by lowering low-densitylipoprotein (LDL) or ‘bad’ bloodcholesterol by as much as 10 percent.

Their high monounsaturated fat content, akey fat found in many Mediterranean diets,gives them much greater benefits thansimply being cholesterol lowering. Nearlyevery research study shows that those whoeat a traditional Mediterranean diet notonly have a lower risk of heart diseaseand cancer, they also live longer.

So, what is the Mediterranean diet? Thisdiet incorporates the basics of healthyeating with olive oil and perhaps a glassof red wine – among other componentscharacterizing the traditional cooking styleof countries that border the MediterraneanSea. The Mediterranean diet is known tobe low in saturated fat, high inmonounsaturated fat and high in dietaryfibre.

A recent analysis of more than 1.5 millionhealthy adults demonstrated that followinga Mediterranean diet was associated witha reduced risk of overall andcardiovascular mortality, a reducedincidence of cancer and cancer mortality,and a reduced incidence of Parkinson’s

and Alzheimer’s diseases.

The Mediterranean diet emphasizesgetting plenty of exercise, eating primarilyplant-based foods such as fruit andvegetables, whole grains, legumes andnuts; replacing butter with healthy fatssuch as olive oil; using herbs and spicesinstead of salt to flavour foods; limitingred meat to no more than a few times amonth; eating fish and poultry at leasttwice a week; and drinking red wine inmoderation. The diet also recognizes theimportance of enjoying meals with familyand friends.

Apples

Apples are one of nature’s best ‘fast’foods. The benefits supplied by apples arehuge and very encouraging, and includeprotecting bone health, contributing to thepossible prevention of asthma, heartdisease and cancers such as lung, breast,colon and liver cancers. In order to getthese benefits, apples need to be part of adaily healthy diet.

French researchers found that a flavonoidcalled phloridzin, which is found only inapples, may protect post-menopausalwomen from osteoporosis and may alsoincrease bone density. Another nutrientfound in apples, known as boron, alsostrengthens bones. New research suggeststhat the phytonutrient quercetin, may help

to prevent Alzheimer’s and Parkinson’s.

The pectin in apples lowers LDL or ‘bad’cholesterol. People who eat two applesper day may lower their cholesterol by asmuch as 16 percent. According to a studyof 10,000 people, those who ate the mostapples had a 50 percent lower risk ofdeveloping lung cancer. Researchersbelieve this is due to the high levels of theflavonoids, quercetin and naringin.

It is important to keep in mind that a lot ofthe goodness of this is fruit is contained inthe skin. If they are not organic, they needto be washed carefully and thoroughlybefore being eaten whole.

AsparagusAsparagus originates from theMediterranean, and the southern andnorthern parts of Africa, with Egyptpossibly being the first country to cultivateand value this vegetable for its medicinalproperties.

Asparagus is a member of the lily family,which includes leeks, garlic and onions. Itis an alkaline food, which is rich inprotein but low in calories andcarbohydrates. It is also an excellentsource of potassium, folic acid, vitaminsA, C and K and traces of vitamin Bcomplex. It has an abundance of an aminoacid called asparagine, which helps to

cleanse the body of waste material. Somepeople tend to pass out smelly urine aftereating asparagus. It is one of the fewvegetables that are highly dense inhealthful nutrients that help alleviate manyailments.

A unique phytochemical in asparagus thatproduces anti-inflammatory effects helpsrelieve arthritis and rheumatism.Asparagus is also a prime source ofantioxidant and glutathione that can helpprevent cancer and also the progression ofcataracts and other eye problems. Thehealthful nutrients in asparagus juice makeit an important addition to the diet ofpeople who are trying to control theirblood sugar levels. However, it is not to

be taken by people with advanced kidneydiseases.

AuberginesAubergines are part of the nightshade(Solanacene) family, which also includestomatoes, potatoes and chilli peppers.Like all other edible members of thisfamily, the aubergine is thought to haveoriginated in India where it grew wild,and it was first cultivated in China. It wasintroduced into Europe during the MiddleAges by the Moors when it soon becamepopular. Thomas Jefferson introducedaubergines to the United States in 1806.It’s known as eggplant in America,

aubergine in Europe, and brinjal in SouthAfrica.

Aubergine is an excellent source ofdietary fibre and vitamins B1, B6 andpotassium, as well as copper, magnesium,manganese, phosphorus, niacin and folicacid. In a study to determine the glycemicindex (GI) of various vegetables, it wasconcluded that aubergine has a low GI of15.

Aubergine has been used as a cholesterol-lowering agent, and there are some studiesto support that claim. Other studies,however, do not support this so furtherresearch is needed to establish itseffectiveness in lowering cholesterol.

The National Diabetes Education Programof NIH, Mayo Clinic and AmericanDiabetes Association recommend anaubergine-based diet as a source ofmanagement for type 2 diabetes. Therationale for this suggestion is the highfibre and low soluble carbohydratecontent.

The formation of new blood vessels in thebody is known as angiogenesis, and is anormal process in growth and woundhealing. Angiogenesis also plays animportant role in the growth and spread ofcancer by feeding the cancer cells withoxygen and nutrients. In a study at theDepartment of Nutritional Science inJapan, it was established that nasunin, the

antioxidant from aubergine peel, is anangiogenesis inhibitor, and might be usefulin preventing angiogenesis-relateddiseases.

AvocadosThe story behind the avocado is that itoriginated in Mexico or Central and SouthAmerica, and was cultivated there by thepre-Inca races of Peru, and the Mayas ofYucatan and Guatemala.

Avocados are an excellent source ofmonounsaturated fatty acids, potassium,vitamins E and B, and fibres. A week-longstudy involving 45 volunteers who ate

avocados every day reported an average17 percent drop in total cholesterol, LDL(‘bad’) cholesterol and triglycerides, andan 11 percent increase in high-densitylipoprotein (HDL) levels. They are rich innatural beta-sitosterol, and the AmericanJournal of Medicine has reported thatresearchers found that beta-sitosterol wasable to lower LDL cholesterol in 16human studies.

According to a report in the Journal ofNutritional Biochemistry, the carotenoidsand tocopherols (chemical compoundswhich may have vitamin E activity) inavocado were shown to inhibit the growthof prostate cancer cell lines in an artificialenvironment (in vitro). Studies have

shown that phytochemicals extracted fromthe avocado fruit inhibit and kill cancercells, suggesting that the phytochemicalsfrom avocado included in diet may offerprotection against cancer.

Avocados contain glutathione, whichfunctions as an antioxidant to scavengefree radicals, which is what we need torid our bodies of. Dr David Heber,director of the UCLA Centre for HumanNutrition, has stated that evidencesuggests that glutathione may help preventcertain types of cancers and heart disease.Three factors in avocado, folate,glutathione and potassium, help preventhigh blood pressure and stroke. They alsohelp to lower homocysteine levels,

cholesterol and atherosclerosis.

According to the American Institute forCancer Research in Washington, replacingbutter, cheese or cream on a sandwichwith mashed avocado not only helps toreduce calories but also increases thehealthy monounsaturated fatty acids(MUFA) intake.

Avocado oil, which I call nature’scosmetic remedy, strengthens the skin bystimulating collagen, thereby reducingwrinkles and improving skin texture.Being rich in vitamin E, a free radicalscavenger, it assists in slowing the agingprocess. Avocado oil offers better skinpenetration than almond, olive and soya

oils, and transports nutrients through theouter layer of the skin to the deeper layers.Who needs Botox when you have avocadooil!

Avocados are also rich in leutein andzeaxanthin, which help in the preventionof age-related macular degeneration andcataracts. In studies to determine theestimated GI of various foods, it wasconcluded that avocados have a low GI of15.

BananasCompared to apples, bananas have twicethe amount of carbohydrates, three times

the amount of phosphorus, four times theamount of protein, five times the amount ofvitamin A and iron, and twice the amountof other vitamins and minerals. They alsonaturally contain three types of sugar:sucrose, fructose and glucose. Thesesugars give the body an almost instant andlong-lasting energy boost. Research hasshown that consuming two bananasprovides energy for a 90-minute workout.

Bananas have the added bonus of beingrich in potassium, an essential ingredientin keeping the heart and nervous system ingood shape. Potassium is essential forproper muscle contraction and thus playsan important role in muscle-influencedactivities including the normal rhythmic

pumping of the heart, digestion, muscularmovements, etc. Some studies have alsolinked low potassium intake to high bloodpressure and increased risk of stroke.

Bananas are one of the highest sources ofnaturally available vitamin B6. VitaminB6 plays an important role in convertingtryptophan (an amino acid which occurs inprotein) to serotonin, and it also helps thebody to produce haemoglobin. Vitamin B6is essential for antibody production and inmaintaining a healthy immune system. Italso helps to convert carbohydrates toglucose, hence maintaining proper bloodsugar levels.

BeansBeans are loaded with protein and dozensof key nutrients, including a few mostwomen fall short of, such as calcium,potassium and magnesium. 185g of beanscontains 13g of fibre, which is half ofwhat we need daily, with no saturated fat.Studies also tie beans to a reduced risk ofheart disease, type 2 diabetes, high bloodpressure, breast and colon cancers. Anexplanation of different types of beanswith their benefits follows.

Mung BeansMung beans, also known as bean sprouts,

are part of the legume family and are agood source of protein. When sprouted,mung beans contain vitamin C that is notfound in the bean itself. They are rich infolic acid, iron, zinc, potassium,magnesium, copper, manganese,phosphorus and thiamine. They are alsohigh in fibre, low in saturated fat, low insodium and contain no cholesterol.Because of the wide range of nutrientscontained in mung beans, they offer awhole host of benefits for the immunesystem, metabolism, heart and otherorgans. Include mung beans in salads orstir-fries.

Pinto Beans

Pinto beans’ contribution to a healthyheart lies not just in their fibre, but in thesignificant amounts of antioxidants, folicacid, vitamin B6 and magnesium theysupply. Folic acid and B6 help lowerlevels of homocysteine, an amino acid thatis an intermediate product in an importantmetabolic process called the methylationcycle. Elevated levels of homocysteineare an independent risk factor for heartattack, stroke or peripheral vasculardisease, and are found in between 20 to40 percent of patients with heart disease.

Including pinto beans in diet may helpprotect against cancer. In one analysis ofdietary data collected by validated foodfrequency questionnaires in 1991 and

1995 from 90,630 women in the Nurses’Health Study II, researchers found asignificant reduced frequency of breastcancer in those women who consumed ahigher intake of common beans or lentils.Eating beans two or more times per weekwas associated with a 24 percent reducedrisk of breast cancer. For people like mewho don’t like beans, this would take a lotof getting used to.

Black-eyed BeansBlack-eyed beans have a smooth texture,pea-like flavour and are good when mixedwith other vegetables. Like most beans,black-eyed beans are rich in soluble fibre,which helps eliminate cholesterol from the

body. They are a good source of folate,potassium, copper, phosphorus andmanganese. As a high potassium, lowsodium food, they help reduce high bloodpressure. Not only are they low in fat but,when combined with grains, beans supplyhigh quality protein which provides ahealthy alternative to meat or other animalprotein. Beans also contain proteaseinhibitors, which slow the development ofcancerous cells.

Kidney BeansKidney beans, like all other beansdiscussed above, are a very good sourceof cholesterol-lowering fibre. In addition,kidney beans’ high fibre content prevents

blood sugar levels from rising too rapidlyafter a meal, making them an especiallygood choice for people with diabetes,insulin resistance or hypoglycaemia.When combined with whole grains such asrice, they provide virtually fat-free, highquality protein.

Kidney beans are an excellent source ofthe trace mineral, molybdenum, an integralpart of the enzyme sulfite oxidase, whichis responsible for detoxifying sulfites.Sulfites are a type of preservativecommonly added to prepared foods likesalads.

Berries

Berries contain phytochemicals andflavonoids that may help prevent someforms of cancer. Eating a diet rich inblackberries, blueberries, raspberries,cranberries and strawberries may help toreduce the risk of several types ofcancers. Blueberries and raspberries alsocontain lutein, which is important forhealthy nutrients.

Berries are packed full of vitamins,minerals and fibre. Many of theirphytonutrients, such as anthocyanins,quercetin and ellagic acid, have anantioxidant effect. They counter the naturaloxidation in the body that contributes tothe aging of tissues and many degenerativeillnesses such as cancer, dementia and

damage to the arteries.

Berries tend to spoil quickly, especially ifthey’re broken or stored in dampconditions. Before buying, check themcarefully for mould or broken berries.Also, don’t rinse your berries until you’reready to eat them. If you can’t eat themwithin a day or two, either freeze them orcook them into a sauce, which can berefrigerated for up to a week. Freezingand cooking do not damage most of thephytochemicals in the fruit, althoughcooking lowers the vitamin C content.

Bok Choy

Many of us probably omit this vegetable,also known as Pak Choy, in favour ofmore familiar forms of cabbage andgreens, mostly because we don’t knowwhat to do with it. However, overlookingbok choy would be a mistake because thissuper Asian vegetable has a number ofuseful health benefits and is rich withvitamins and minerals essential for healthyliving.

Also known as Chinese white cabbage,among other names, it is frequently foundwith wonton soup and many stir-fry dishesoffered in Japanese and Chineserestaurants and it is crunchy when stir-fried. Mildly flavoured with a tendersweetness, it is a welcome

accompaniment to many meals withoutbeing overpowering. It can be found freshall year round.

This leafy vegetable is low in fat andcalories and has a low carbohydratecontent. It also contains potassium andvitamin B6. The rich amount of beta-carotene in this super vegetable can helpto reduce the risk of certain cancers. Beta-carotene, also found in cabbage andcarrots, has also been known to reduce therisk of cataracts. It is also an excellentsource of folic acid and contains otherhealthy nutrients such as iron.

Bok choy is a rich source of manyessential vitamins such as A, C and K.

Vitamin A is essential for properfunctioning of the immune system,improvement of vision and growth ofbones and teeth. Vitamin K plays asignificant role in the coagulation of bloodand also facilitates the absorption ofcalcium and maintains bone density.Vitamin C is well known for its naturalantioxidant properties, which protects thebody from harmful effects of free radicals.

It is a rich source of vitamin D, whichfacilitates the absorption of calcium andphosphorus, and thereby ensures healthybones and teeth. Bok choy providessufficient amounts of folate and vitaminB6. Folate is mainly required for properdevelopment of tissues and cells and is

associated with lowering the risk of heartdiseases. Vitamin B6, on the other hand, iscrucial for carbohydrate, fat and proteinmetabolism and formation of red bloodcells and antibodies.

BroccoliNot only is broccoli an excellent source offibre, but half of its fibre is insoluble andthe other half soluble, helping to meet theneeds for both types of fibre. Broccoliprovides a health bonus in the form ofprotective substances that may shield youfrom diseases.

It belongs to the cabbage family known as

cruciferous vegetables and healthorganizations have singled out cruciferousvegetables as must have foods,recommending we eat them several timesa week because they are linked to lowerrates of cancer. Like all cruciferousvegetables, broccoli naturally containstwo important phytochemicals, indolesand isothiocyanates. Researchers at theJohn Hopkins University School ofMedicine in Baltimore isolated frombroccoli an isothiocyanate, calledsulforaphane, which increases the activityof a group of enzymes in our bodies thatkill cancer-causing agents.

Broccoli provides a high amount ofvitamin C, which aids iron absorption in

the body, prevents the development ofcataracts and also eases the symptoms ofthe common cold. The folic acid inbroccoli helps women sustain normaltissue growth and is often used as asupplement when taking birth control pillsand during pregnancy. The potassium inbroccoli aids those battling high bloodpressure, while a large amount of calciumhelps combat osteoporosis.

Brussels SproutsBrussels sprouts are loaded with vitaminA, folacin, potassium and calcium. Theyare very high in fibre and belong to thedisease-fighting cabbage family. Like

broccoli and cabbage, fellow cruciferousvegetables, brussels sprouts contain aphytochemical known as indole, whichmay help protect against cancer.

Brussels sprouts are also rich in vitaminC, another anti-cancer agent. The healthbenefits of this vegetable are remarkable:it boosts immune function, strengthens theheart and capillaries and helps lessenasthma symptoms. Brussels sprouts arehigh in vitamins A, K and B6, and are agood source of folate, fibre, potassium,phytonutrients and antioxidants. They arehigh in complex carbohydrates, low in fatand cholesterol and are one of the fewvegetables that have over 2 grams ofprotein per serving.

One of the most important features of thisvegetable is its ability to reduce the riskof many types of cancer including lung,colorectal, prostate and breast cancers. Inaddition, brussels sprouts may helpprevent strokes, hypothyrodism andcataracts. A diet high in brussels sproutscan also lower the chance of developingmultiple sclerosis, high blood pressureand diabetes.

Another unique characteristic of brusselssprouts and other cruciferous vegetablessuch as cabbage, cauliflower, broccoliand kale are their high sulforaphanecontent. Sulforaphane is a phytonutrientthat is formed when cruciferousvegetables are chopped or chewed. It

triggers the liver to produce enzymes thatd e to xi fy cancer-causing agents. Thephytonutrients in brussels sprouts andother cruciferous vegetables actuallysignal our genes to increase production ofenzymes involved in detoxification andhelp clear potentially carcinogenicsubstances more quickly than any othervegetable.

BulghurThe health benefits of bulghur wheatinclude helping to prevent constipationand cancer and reducing the risk ofdiabetes and heart disease. Bulghurcontains a compound called ferulic acid

which can prevent nitrates and nitrites,common in many foods, from convertinginto nitrosamines, which have been linkedto cancer. Bulghur wheat also containslignans, which are considered cancerwarriors due to their high antioxidantproperties. These super healthy lignansalso prevent cholesterol from beingdamaged by free radicals which makes iteasier to stick to the arterial walls. Lesscholesterol on the artery walls means lesschance of developing heart disease.

A diet rich in bulghur wheat also addsmore fibre that not only provides moreheart disease, diabetes and cancerprevention, but the insoluble fibre itcontains helps eliminate waste from the

body faster, making it helpful inpreventing and treating constipation,diverticular disease, haemorrhoids andintestinal polyps.

Bulghur wheat also has one of the highestmineral contents of any food. It is rich iniron, phosphorus, zinc, manganese,selenium and magnesium. It is the perfectaddition to any meal that is high innitrates.

Butternut SquashButternut squash is low in fat and deliversan ample dose of dietary fibre, making itan exceptionally heart-friendly choice. It

provides significant amounts of potassiumimportant for healthy bones and vitaminB6 essential for the proper functioning ofboth the nervous and immune systems. Thefolate content adds yet another boost to itsheart-healthy reputation and helps guardagainst brain and spinal cord-related birthdefects such as spina bifida.

The colour of butternut squash signals anabundance of powerhouse nutrients knownas carotenoids, shown to protect againstheart disease. In particular, the gourdboasts very high levels of beta-carotene,identified as a deterrent against breastcancer and age-related maculardegeneration, as well as being a supporterof healthy lung development in foetuses

and newborns. It is also rich in vitamin Cand may have anti-inflammatory effectsbecause it is rich in antioxidants.

CabbageCabbage is a good source of vitamins Cand B6, potassium, folic acid, biotin,calcium, magnesium and manganese.Studies have indicated that increasedcabbage intake may inhibit the metastaticcapacity of breast cancer (i.e. that it mayinhibit the spread of cancer cells in otherparts of the body), and cruciferousvegetable intake may reduce breast cancerrisk. Other research data provides strongevidence for a substantial protective effect

of cruciferous vegetable consumption onlung cancer and it has been associatedwith a decrease in gastrointestinal,prostate and bladder cancers. The anti-cancer properties of cabbage are due to itsphytochemical compounds calledglucosinolates, which work primarily byincreasing antioxidant defencemechanisms, as well as by improving thebody’s ability to detoxify and eliminateharmful chemical hormones.

Cabbage is a good source of the aminoacid glutamine, which increases thebody’s ability to secrete human growthhormone (HGH). Glutamine also has anti-inflammatory properties and assists withimmune system regulation and intestinal

health. Research at the Stanford UniversitySchool of Medicine demonstrated thatfresh cabbage juice is extremely effectivein the treatment of peptic ulcers.

CarrotsCarrot is a root vegetable that offers agood source of antioxidants. It is knownscientifically as Daucus Carota. Carrotsare rich in vitamins A, C and K, andpotassium. They help in reducingcholesterol, aid in the prevention of heartattack and in warding off certain cancers.Most of the benefits of carrots areattributed to their beta-carotene and fibrecontent.

British researchers discovered thatincreasing beta-carotene consumptionfrom 1.7 to 2.7 milligrams a day reducedlung cancer risk by more than 40 percent.The average carrot contains about threemilligrams of beta-carotene. In a study,researchers at the Danish Institute ofAgricultural Sciences found that asubstance called falcarinol found incarrots has been found to reduce the riskof a wide range of cancers. Another studyshows that women who ate raw carrotswere five to eight times less likely todevelop breast cancer than women whodid not eat carrots.

Carrots have antiseptic properties andtherefore can be used as a laxative,

vermicide and as a remedy for liverconditions. Carrot oil is good for dry skin.It makes the skin softer, smoother andfirmer. Carrot juice improves stomach andgastrointestinal health.

CauliflowerCauliflower is a cruciferous vegetablecontaining many of the same cancerfighting properties as broccoli, kale andcabbage, which have become posterchildren for cancer prevention. Theisothiocyanates formed when caulifloweris chewed activate liver enzymes thatdetoxify cancer-causing chemicals. Theisothiocyanates along with another

chemical, sulforaphane, stop theproliferation of cancer cells in thelaboratory. Cauliflower is also a goodsource of indoles. These are chemicalswhich subtly alter oestrogen metabolismso that weaker oestrogens are producedthat are less likely to cause breast andprostate cancer.

Cauliflower is a surprisingly good sourceof vitamin C. A single serving ofcauliflower provides over half of therecommended daily requirement ofvitamin C.

Celery

Celery leaves have a high content ofvitamin A, while the stems are anexcellent source of vitamins B1, B2, B6and C with rich supplies of potassium,folic acid, calcium, magnesium, iron,phosphorus, sodium and essential aminoacids. Nutrients in the fibre are releasedduring juicing, aiding bowel movements.The natural organic sodium (salt) in celeryis safe for consumption and essential forthe body. While many foods lose nutrientsduring cooking, most of the compounds incelery hold up well. The importantminerals in this magical juice effectivelybalance the body’s blood pH, neutralizingacidity. Celery juice acts as the perfectpost-workout tonic as it replaces lostelectrolytes and rehydrates the body with

its rich minerals.

Celery has been known to contain eightfamilies of anti-cancer compounds.Among them are the acetylenics that havebeen shown to stop the growth of tumourcells, phenolic acids which block theaction of prostaglandins that encourage thegrowth of tumour cells, and coumarinswhich help free radicals from damagingcells and prevent the formation anddevelopment of stomach and coloncancers. The juice has been shown toeffectively and significantly lower totalcholesterol and LDL (‘bad’) cholesterol.The natural laxative effect of celery helpsto relieve constipation. It also helps relaxnerves that have been overworked by

man-made laxatives.

The potassium and sodium in celery juicehelp to regulate body fluid and stimulateurine production, making it an importantway to rid the body of excess fluid. Thepolyacetylene in celery is an amazingrelief for all inflammation such asrheumatoid arthritis, osteoarthritis, gout,asthma and bronchitis. Celery promoteshealthy and normal kidney function byaiding elimination of toxins from the bodyand thereby preventing the formation ofkidney stones. A compound in celery juicecalled phtalides helps relax the musclesaround the arteries, dilating the vesselsand allowing the blood to flow normally,which in turn lowers blood pressure.

ChickpeasChickpeas (garbanzo beans or kabulichana) belong to the class of food calledlegumes or pulses. They have a deliciousnutty taste and buttery texture, and maketasty dishes like hummus, falafels andcurried chole. They contain a good amountof molybdenum, manganese, folate, fibreand tryptophan, and provide importantnutrients such as protein, copper,phosphorus and iron. The nutrition profileof chickpeas makes them an importantsource of protein and fibre for vegetariandiets.

Chickpeas contain phytochemicals called

saponins which act as antioxidants. Theyhelp to lower cholesterol and could lowerthe risk of breast cancer, protect againstosteoporosis and minimize hot flushes inpost-menopausal women.

Chickpeas can also boost your energylevels because of their high iron content.The soluble fibre helps stabilize bloodsugar levels. Including chickpeasregularly in your diet can lower LDLcholesterol. They contain significantamounts of folate and magnesium. Folatelowers the level of amino acid andhomocysteine, and strengthens the bloodvessels.

CitrusThe first thing that comes to mind whenwe think of vitamin C are various types ofcitrus fruit as they offer numerous healthbenefits. However, don’t restrict citrusfruit to just the provision of vitamin C asthey are also rich in other importantnutrients like folate, potassium, thiamine,niacin and fibre, amongst others.Additionally, they are high in antioxidantsand are fat free, sodium free and evencholesterol free.

Oranges are one of the major fruits thatfall under the category of being vitamin Crich. Other citrus fruits include limes,

lemons, grapefruits, tangerines,clementines, satsumas and mandarins.

Eating citrus fruit regularly can keep yourheart healthy. Studies have shown that theyprevent a rise in levels of oxidized LDLand also help to lower blood pressure. Agrowing body of research is establishing astrong role for vitamin C in protecting thebody against cancer. Though the researchis still not complete, there is evidence thatcitrus fruit helps prevent the formation ofcancers, slow the growth of existingcancers, and also help in killing cancercells already present in the body. Thiswill be true especially for citrus fruit suchas lemons and limes as they are good forcleansing the body. The acid scours the

intestinal tract, eliminating toxins andneutralizing harmful bacteria.

ClovesCloves are the fruit of a tree indigenous toIndonesia. In addition to their culinaryuses, cloves have mild analgesicproperties and oil of clove has long beenused in dentistry as a treatment fortoothache. Cloves are loaded with manyhighly effective antioxidants includingprocyanidin and quercetin. There is alsoevidence that eugenol and eugenol acetateinhibit platelet aggregation and thusprotect against heart attack and thromboticstroke.

Due to its antiseptic properties, clove oilis useful for wounds, cuts, scabies,athlete’s foot, fungal infections, bruises,etc. It can also be used to treat insect bitesand stings. Clove oil is very strong innature and should be diluted before using.Furthermore, it should not be used onsensitive skin. Clove oil has cooling andanti-inflammatory effects, which help inclearing the nasal passages. Thisexpectorant is useful in variousrespiratory disorders including coughs,colds, bronchitis, asthma, sinusitis andtuberculosis. Chewing a clove bud easessore throats. Both clove and clove oil areuseful for boosting the immune system. Itsantiviral properties and ability to purifyblood increases your resistance to

diseases.

CoconutCoconut is a tropical fruit rich in proteinthat is found in the African, Asian andCaribbean regions and in India. The fleshof the coconut is very good for destroyingintestinal parasites, which we may getfrom eating infected food. Coconut wateris good for kidney and urinary bladderproblems. Coconut oil is good for theimmune system as it containsantimicrobial lipids, lauric acid, capricacid and caprylic acid, which haveantifungal, antibacterial and antiviralproperties. The human body converts

lauric acid into monolaurin, which it isclaimed helps in dealing with viruses andbacteria causing diseases such as herpes,influenza, etc.

When applied on infections, coconut oilforms a chemical layer which protects theinfected body part from external dust, air,fungi, bacteria and virus. It is mosteffective on bruises as it speeds up thehealing process by repairing damagedtissues.

According to the Coconut ResearchCenter, coconut kills viruses that causeinfluenza, measles, hepatitis, herpes,SARS, etc. It also kills bacteria that causeulcers, throat infections, urinary tract

infections, pneumonia, etc. In addition, ithelps in controlling blood sugar andimproves the secretion of insulin.

Ingestion of coconut oil occurs primarilythrough cooking oil. It helps improve thedigestive system and thus prevents variousstomach and digestion-related problemsincluding irritable bowel syndrome. Thesaturated fats present in coconut oil haveanti-microbial properties and help indealing with various bacteria, parasitesand fungi that cause indigestion. Coconutoil also helps in the absorption of othernutrients such as vitamins, minerals andamino acids.

CornCorn, alternatively called maize, is one ofthe most popular cereals in the world andforms the staple food in many countries. Itnot only provides the calories for dailymetabolism but is a rich source ofvitamins A, B, E and many minerals. Itshigh fibre content ensures that it plays arole in the prevention of digestiveailments like constipation andhaemorrhoids as well as colorectalcancer. The antioxidants present in cornalso act as anti-cancer agents and mayhelp prevent Alzheimer’s.

Being rich in phytochemicals, corn

provides protection against numerouschronic diseases. It is rich in vitamin Bnutrients, especially thiamine and niacin.Its consumption can provide a large chunkof the daily folate requirement and a richsource of beta-carotene which formsvitamin A in the body, essential for themaintenance of good vision and skin. Cornkernels are rich in vitamin E, a naturalantioxidant essential for growth.

Corn also contains abundant phosphorusas well as magnesium, manganese, zinc,iron and copper. Phosphorus is essentialfor the maintenance of normal growth,bone health and normal kidney function.Magnesium is necessary for maintainingnormal heart rate and for bone strength.

Corn also contains trace minerals likeselenium.

According to studies carried out atCornell University, corn is a rich sourceof antioxidants, which fight the cancer-causing free radicals. It is a rich source ofthe phenolic compound ferulic acid, ananti-cancer agent which has been shown tobe effective in fighting tumours in breastand liver cancers. The vitamin B12 andfolic acid present in corn prevent anaemiacaused by the deficiency of these vitamins.

CourgettesCourgettes are an excellent source of

manganese and vitamin C and a very goodsource of magnesium, vitamin A, fibre,potassium, folate, copper, riboflavin andphosphorus. High intake of fibre richfoods helps to keep cancer-causing toxinsaway from cells in the colon, while thefolate, vitamin C and beta-carotene alsohave anti-inflammatory properties thatmake them helpful in combating conditionslike asthma, osteoarthritis and rheumatoidarthritis.

The magnesium in courgettes has beenshown to be helpful for reducing the riskof heart attack and stroke. Together withthe potassium in courgettes, magnesium isalso helpful in reducing high bloodpressure. The vitamin C and beta-carotene

can help to prevent the oxidation ofcholesterol and the vitamin folate found incourgettes is needed by the body to breakdown a dangerous metabolic by-productcalled homocysteine, which can contributeto heart attack and stroke if levels get toohigh.

Courgettes have been found to have anti-cancer type effects. Although phytonutrientresearch on courgettes is limited, somelab studies have shown vegetable juicesobtained from courgettes to be equivalentto juices made from leeks, and pumpkin intheir ability to prevent cell mutations.

Cucumbers

Even though fresh cucumbers are mostlycomposed of water, they are packed fullwith nutrition. Cucumber flesh is a verygood source of vitamins A and C and folicacid. The skin is rich in fibre and a varietyof minerals including magnesium,molybdenum and potassium.

Cucumber skin is also an excellent sourceof silica, which is a trace mineral thatcontributes to the strength of ourconnective tissue, which is what holds ourbody together. Cucumbers are effectivewhen used for various skin problems,including swelling under the eyes andsunburn. They also contain ascorbic andcaffeic acids, which prevent waterretention. That may explain why, when

cucumbers are applied topically, they areoften helpful for swollen eyes, burns anddermatitis.

Cucumbers’ nutritional benefits includenatural salts, enzymes and vitaminsessential for strong cell growth and repair.In addition, the high mineral content andminerals in the skin offer a natural sourcefor a fresh, powerful antioxidant. Thecucumber is also a top choice as adiuretic. It can help control constipation,stomach disorders, arthritis, cholera andacne. The high water content, combinedwith its ability to balance acid, helps toreduce disorders and ailments that may bea cause of overproduction of variousacidic compounds.

Dark ChocolateChocolate is made from plants, whichmeans it contains many of the healthbenefits of dark vegetables. These benefitsare from flavonoids, which act asantioxidants. Dark chocolate (more than70% cocoa) contains a large number ofantioxidants (nearly eight times the amountfound in strawberries). Flavonoids alsohelp relax blood pressure through theproduction of nitric oxide and balancecertain hormones in the body. Darkchocolate is good for your heart. A smallbar every day can help keep your heartand cardiovascular system running well,reduce blood pressure and LDL

cholesterol by up to 10 percent.

A research study published by Joe A.Vinson of the University of Scranton,Pennsylvania, found that the flavonoids indark chocolate are more powerful thanvitamins such as ascorbic acid inprotecting circulating lipids fromoxidation in the blood stream and cloggingthe arteries. They also make bloodplatelets less likely to stick together andcause clots. Flavonoids are plantcompounds with potent antioxidantproperties; so far scientists have foundmore than 4,000 types. Cocoa beanscontain large quantities of flavonoids, asdo red wine, tea and cranberries.

The type of flavonoids found in chocolateare called flavonols. Generally, sciencehas found that dark chocolate is higher inflavonoids than milk chocolate, as the waythat cocoa powder and chocolate syrupsare manufactured removes mostflavonoids.

FishAlthough no single food alone can make aperson healthy, eating more seafood is oneway that most of us can help improve ourdiets and our health. Many of the studiesabout beneficial omega-3 fatty acids focuson fish as the primary source. Wildsalmon, sardines, tuna and even shellfish

are rich in omega-3 fatty acids and eatingmore of all types of fish and seafood isrecommended.

The health benefits of fish oil include itsability to contribute to the prevention ofheart disease, high cholesterol,depression, anxiety, cancer, diabetes,inflammation, etc. Most of the healthbenefits can be attributed to the presenceof omega-3 essential fatty acids such asdocosahexaenoic acid (DHA) andeicosapentaenoic acid (EPA). Otheruseful essential fatty acids include alpha-linolenic acid (ALA) and gamma-linolenic acid (GLA).

The various types of fish which can be a

good source of fish oil are mackerel,rainbow trout, lake trout, halibut, herring,sea bass, sardines, swordfish, oysters,albacore tuna, blue fin tuna, yellow fintuna, turbot, pilchards, anchovies and wildsalmon. The most common among thesefor obtaining fish oil are albacore tuna,herring, mackerel, sardines, lake trout andwild salmon.

Hundreds of studies have been done onfish or fish oils and their role in theprevention or treatment of heart disease. Areview in the British Medical Journalrecommends fish or fish oil supplementsto prevent heart attacks, particularly inpeople with vascular disease. Howomega-3 fat reduces heart disease is not

known, but they are known to lower bloodtriglycerides and blood pressure, preventclotting, they are anti-inflammatory andreduce abnormal heart rhythms.

FlaxseedConsuming flaxseed is associated with areduction in total cholesterol, includingthe LDL (‘bad’) cholesterol andtriglycerides. Study after study has showna positive response to eating groundflaxseed daily. Eating low fat foods,increasing exercise, limiting salt andsugar, and eating flaxseed daily are a fewways that you can win the battle againsthigh cholesterol.

Flaxseed is high in lignans, up to 800times the amount found in any other testedplant food. Lignans, a phytoestrogen, havebeen called by H. Adlercreutz (in hisarticle ‘Phytoestrogens: Epidemology anda Possible Role in Cancer Prevention’)natural cancer-protective compounds.Flaxseed is also high in alpha-linolenicacid (ALA), which has been found to be apromising cancer fighting agent. TheAmerican National Cancer Institute hassingled out flaxseed as one of six foodsthat deserve special study. Flaxseed’shigh fibre aspect is also beneficial in thefight against colon cancer.Epidemiological studies note that dietplays a major role in the incidence ofcolon cancer. Research has shown that

increasing the amount of fibre in your dietreduces breast and colon cancer risk. It isthought that lignan metabolites can bind tooestrogen receptors, thereby inhibiting theonset of oestrogen-stimulated breastcancer.

Goji BerriesGoji berries are rich in antioxidants,particularly carotenoids such as beta-carotene and zeaxanthin. Exposure tochemicals, pollutants and free radicals cancause DNA damage and breakage, leadingto genetic mutations, cancer, etc. Gojis’betaine and master moleculepolysaccharides can restore and repair

damaged DNA.

Goji were shown to enhance the effect ofradiation in combating lung cancer,allowing a lower dose to be used. Otherresearch indicates that goji can protectagainst some of the nauseous side effectsof chemotherapy and radiation. It was alsofound that goji can reduce the time it takesfor vision to adapt to darkness. Thecarotenoids in goji may protect againstmacular degeneration and cataracts.

Some scientists believe that goji may bean especially good supplement to preventliver cancer because it providesprotection against liver damage and anti-cancer effects at the same time. Goji is

believed to have the potential to diminishtumour cells by inducing apoptosis, aprocess in which cancer cells are brokendown and recycled.

Goji is considered to be ‘brain tonic’because of its betaine content, which isconverted in the body into choline. Theseare substances that enhance memory andrecall ability. Goji can help to strengthenyour immune system and heart, helpsupport normal kidney and liver function,maintain a healthy cholesterol level,normalize blood pressure, prevent andcontrol diabetes. It can also help tostrengthen the muscles and bones, maintainhealthy gums, improve your digestion, andhelp you get a good night’s sleep. Who

knew that a tiny fruit could pack so manybenefits?

Green PeasGreen peas provide high amounts ofvitamins, minerals, dietary fibre andprotein. They are a very good source ofvitamin K, some of which our bodiesconvert into K2, which activatesosteocalcin, the major non-collagenprotein in the bone. Osteocalcin anchorscalcium molecules inside the bone;without enough vitamin K2, osteocalcinlevels are inadequate and bonemineralization is impaired.

Green peas also serve as a very goodsource of folic acid and vitamin B6. Thesetwo nutrients help to reduce the build upof homocysteine, a dangerous moleculewhich can obstruct collagen cross-linking,resulting in poor bone matrix andosteoporosis. One study showed that bysupplementing with folic acid, postmenopausal women who were notconsidered deficient in folic acid loweredtheir homocysteine levels.

Green TeaThe secret of green tea lies in the fact thatit is rich in polyphenols, particularlyepigallocatechin gallate (EGCG). EGCG

is a powerful antioxidant. Besidesinhibiting the growth of cancer cells, itkills them without harming healthy tissue.It has also been effective in lowering LDL(‘bad’) cholesterol levels, and inhibitingthe abnormal formation of blood clots.The latter takes on added importancewhen you consider that thrombosis (theformation of blood clots) is the leadingcause of heart attacks and strokes.

Green, oolong and black teas all comefrom the leaves of the Camellia Sinensisplant. What sets green tea apart is the wayit is processed. Green tea leaves aresteamed, which prevents the EGCGcompound from being oxidized. Bycontrast, black and oolong tea leaves are

made from fermented leaves, whichresults in the EGCG being converted intoother compounds that are not nearly aseffective in preventing and fightingvarious diseases.

HazelnutsHazelnuts are a very important food itemin a well-balanced diet. They provideseveral important health benefits inprotecting against diseases. Hazelnuts andhazelnut oil are the best known sources ofvitamin E, which is essential for healthyheart muscles and other muscles of thebody. It is also necessary for normalfunctioning of the reproductive system.

Vitamin E prevents the disintegration ofred blood cells, and so serves asprotection against anaemia. Hazelnuts area useful source of thiamine, whichenhances and promotes normal appetite,and vitamin B6 which aids proteinmetabolism and absorption.

Hazelnuts are also good sources ofprotein, dietary fibre, iron, calcium andpotassium. Although high in fat, theycontain no cholesterol. Like othervarieties of nuts, hazelnuts also containsignificant amounts of phytochemicals,which have antioxidant properties thatprotect the body against several types ofcancer.

KaleKale is a leafy green vegetable with amild earthy flavour. The season for kale isbetween mid winter and early spring. It isrich in calcium, lutein, iron and vitaminsA and K. It has seven times the beta-carotene of broccoli and ten times morelutein. Kale is rich in vitamins C, E andfibre. Kale’s important attributes are thenatural occurring all importantphytochemicals sulforaphane and indoleswhich research suggests may protectagainst cancer.

Science has discovered that sulforaphanehelps boost the body’s detoxificationenzymes, possibly by altering gene

expression. This in turn is purported tohelp clear carcinogenic substances in atimely manner. Sulforaphane is formedwhen cruciferous vegetables like kale andcabbage are chopped or chewed. Thissomehow triggers the liver to produceenzymes that detoxify cancer-causingchemicals, to which we are all exposed toon a daily basis. A study in the Journal ofNutrition (2004) demonstrates thatsulforaphane helps stop breast cancer cellproliferation.

Kiwi fruitKiwi fruit are rich in many vitamins,flavonoids and minerals. In particular,

they contain a high amount of vitamin C(more than oranges), as much potassium asbananas and a good amount of beta-carotene. It is also important to note thatkiwi fruit contain a remarkable amount ofvitamins E and A.

Vitamin C is a water-soluble antioxidantthat has been proven to protect our bodyfrom free radicals, dramaticallyimproving the health of those whoconsume it regularly against all kinds ofdiseases, from cardiovascular problems tocancer and obesity. Vitamin E has beenproven to have similar effects, but it is fat-soluble and therefore complementary tothe functions of vitamin C. Kiwi fruitcontain both these vitamins in high

amounts, helping to protect our body fromfree radicals from all fronts.

The high content of dietary fibre helpsimprove diseases such as diabetes andcolon cancer by controlling sugar levels,since fibre binds to toxic compounds inthe colon and helps us expel them.

LeeksLeeks have similar nutritional benefits toonions and garlic. They provide a goodsource of fibre, folic acid, vitamins B6and C, manganese and iron. As leeks areless dense than onions and garlic, largerquantities of them need to be consumed in

order to produce similar beneficialeffects.

Studies have shown that leeks canimprove the immune system, lower badcholesterol levels and fight cancer.Modern researchers have found leeks, aswell as most of the plants in the onionfamily, to be highly beneficial whenconsumed in moderation (two to seventimes a week). They have been shown toreduce bad cholesterol and raise goodcholesterol levels in the body. They willalso help keep down high blood pressure.

Leeks are believed to fight cancer,especially colon and prostate cancer.They contain quercetin and other

compounds which inhibit carcinogenicdevelopment and also restrict the spreadof cancer. Leeks also contain kaempferol,a substance which has been shown toreduce ovarian cancer in women. Thegreen parts of leeks are especiallynutritious as they contain B vitamins andare loaded with protective antioxidantssuch as carotenoids, lutein, andzeaxanthin.

LentilsLentils are a small but nutritionally mightymember of the legume family and also avery good source of cholesterol-loweringfibre because of their soluble fibre

content. They are beneficial in managingblood sugar disorders since their highfibre content prevents blood sugar levelsfrom rising rapidly after a meal. Lentilsare very rich in protein, folic acid, andvitamins C and B. They also contain eightof the essential amino acids, therebyproviding a great dietary source tovegetarians.

There is evidence to prove that lentils canslow the liver’s manufacture ofcholesterol, which similarly helps toreduce levels in the body. A study carriedout by the Department of Nutrition at theHarvard School of Public Health, Boston,has shown that women with diets high inlentils and peas (which both contain high

levels of flavones) have a reduced risk ofbreast cancer. The intake of dietary fibre,particularly from lentils, has also beenknown to reduce the risk of coronary heartdisease.

Lentils are relatively quick and easy toprepare. They readily absorb a variety ofwonderful flavours from other foods andseasonings, are high in nutritional valueand are available throughout the year.

MisoMiso is made of soya beans and koji, aculture starter made from beneficialmoulds, yeast and lactic acid bacteria.

Making miso is an art form in Japan. Aslong as you choose unpasteurized miso,you will be getting the benefits of live,friendly microflora for a healthy digestivesystem. There are many types of miso,some made with just soya beans and soyakoji (called hatcho miso, a favourite inJapan) and others made with barley andrice. Miso soup is rich in antioxidants andprotective fatty acids, and a healthy doseof vitamin E. It also contains protein andvitamin B12, and a good selection ofminerals to help boost your immunesystem.

Miso soup is said to help regulate theoestrogen hormone in women, a hormonethat can cause tumours to develop. Many

studies have been done on miso, some onhumans and some on animals. Thesestudies show that it helps reduce the riskof cancers like breast, prostate, lung andcolon cancers. Miso provides protein,vitamins B2, E and K, tryptophan, choline,dietary fibre, linoleic acid and lecithin,which help maintain nutritional balanceand preserve healthy skin. The isoflavonesin miso have been shown to reducemenopausal symptoms like hot flushes.

MushroomsMushrooms are an excellent source ofpotassium, a mineral that helps lowerelevated blood pressure and reduces the

risk of stroke. One medium portobellomushroom has even more potassium than abanana or a glass of orange juice. Oneserving of mushrooms provides about 20to 40 percent of the daily value of copperwhich has cardio-protective properties.

Mushrooms are a rich source ofriboflavin, niacin and selenium. Seleniumis an antioxidant that works with vitaminE to protect cells from damaging effects offree radicals. In one study, male healthprofessionals who consumed twice therecommended daily intake of selenium cuttheir risk of prostate cancer by 65 percent.

Like most plants, mushrooms are loadedwith polysaccharides, phytonutrients that

appear to possess potent anti-cancerproperties. Several studies indicate thatmushrooms may help to prevent breastcancer. This is attributed to the inhibitionof aromatase, an enzyme involved inhyperestrogenemia, a conditioncharacterized by excessive oestrogenproduction. Mushrooms are also high inother antioxidants such as L-ergothioneine. In fact, they contain higherlevels of this agent than other dietarysources, including liver and wheat germ,and are not depleted during cooking.

According to the Journal of Neurology,Neurosurgery & Psychiatry , theprevention of Alzheimer’s disease may beincluded among the health benefits of

mushrooms. This assessment is based onresearch suggesting that niacin-rich foods,like mushrooms, appear to prevent ordelay Alzheimer’s and other cognitivedisorders by as much as 70 percent. Inaddition, niacin interrupts the activity ofhomocysteine, an amino acid associatedwith elevated cholesterol and anincreased risk of heart disease, stroke andosteoarthritis.

Mushrooms are an excellent source ofiron, selenium, potassium, phosphorus,riboflavin, pantothenis acid, copper andzinc. In addition to providing antioxidantvalue, these nutrients also play a role inenhancing immunity and preventingdisease. Most of the research completed

on the health benefits of mushrooms hasfocused on the shiitake, maitake, reishiand crimini varieties. More recentresearch indicates that common whitebutton mushrooms provide just as muchpotential to fight cancer and reduce bloodpressure and cholesterol as fanciervarieties. This includes portobellomushrooms, the popular vegetarian meatalternative. Oyster and thistle mushroomscontain about 80 to 90 percent water, andare very low in calories. They have littlesodium and fat, and 8 to 10 percent of thedry weight is fibre.

Olives

Even though olives have a high fat contentof 15 to 35 percent, they are an excellentsource of oleic acid (an omega-9monounsaturated fatty acid). Since olivescontain mixed tocopherols, they are also agood source of vitamin E. Olives and theiroil contain many unique phenolic andaromatic compounds, includingoleuroperin and flavonoids.

Research has shown that it is the type offat consumed that determines the risk ofdeveloping conditions such as diabetes,atherosclerosis, colon cancer, arthritis andasthma. People from regions such as theMediterranean typically consume largeamounts of olive oil and have a lower riskof developing those conditions.

In places like the United States, highlevels of animal fats are consumed whichincreases the risk of developing thosediseases. Olives and olive oil may also beeffective in the prevention and treatmentof asthma, cancer and arthritis.

OnionsOnions are a surprising source of fibreand a rich source of healthy sulphurcompounds, similar to those found ingarlic. Research on onions appears tohave lagged behind garlic research, butonions seem to have similarcardiovascular benefits, such as reducingblood pressure and blood cholesterol

levels, at least in the short term. Onionshave antibacterial and antifungalproperties, and also contain flavonoids,which help vitamin C in its function,improving the integrity of blood vesselsand decreasing inflammation.

Onions also contain vitamin C andchromium. Chromium is a mineral thathelps cells respond to insulin, ultimatelyassisting with blood glucose control.Green onions, because of their brightgreen tops, provide a wealth of vitamin A.Onions are a very good source of vitaminB6, biotin and fibre. They are also a goodsource of folic acid and vitamins B1 andK.

The health benefits provided by onionsare mostly due to the several organicsulphur compounds they contain. Likegarlic, onions also have the enzymeallinase (released when an onion is cut orcrushed). Other constituents that are foundin onions include phenolic acids (such asellagic, caffeic, sinapic and p-coumaric),pectin, sterols, saponins and volatile oils.

PearsPears are an excellent source of solublefibre. They contain vitamins A, B1, B2, C,E, folic acid and niacin. They are alsorich in copper, phosphorus and potassium,with lesser amounts of calcium, chlorine,

iron, magnesium, sodium and sulphur.Some varieties have more iron contentthan others.

Pears have antioxidant and anti-carcinogen glutathione, which helpprevent high blood pressure and stroke.The high vitamin C and copper content actas good antioxidants that protect cellsfrom damage by free radicals and arecritical in building the immune system.The high content of pectin in pears makesthis fruit very useful in loweringcholesterol levels. The pectin is also adiuretic and has a mild laxative effect.Drinking pear juice regularly helpsregulate bowel movements. Due to its highamount of fructose and glucose, pear juice

is a quick and natural source of energy. Itis also high in fibre, which is highlybeneficial for colon health. Pear juice hasan anti-inflammatory effect and helpsrelieve sufferers of much pain in variousinflammatory conditions. Pears alsocontain high levels of boron, which assistsin retaining calcium and thus prevents orstops osteoporosis.

PeppersBrightly coloured bell peppers, whethergreen, red, orange or yellow, are richsources of some of the best nutrientsavailable. Peppers are an excellent sourceof vitamins C and A, two very powerful

antioxidants. These antioxidants worktogether to effectively neutralize freeradicals, which can travel through thebody causing huge amounts of damage tocells which can lead to heart disease,cataracts, asthma, diabetes, etc. Byproviding these two potent free radicaldestroyers, bell peppers may help preventor reduce some of the symptoms of theseconditions by shutting down the source ofthe problem.

As mentioned above, all peppers are richin vitamins A, C and K, but red peppersare simply bursting with them. Vitamins Aand C also reduce inflammation like thatfound in arthritis and asthma. Vitamin Kpromotes proper blood clotting,

strengthens bones and helps protect cellsfrom oxidative damage.

Red peppers are a good source of thecarotenoid called lycopene, an antioxidantcompound that is earning a reputation forhelping prevent prostate cancer as well ascancer of the bladder, cervix andpancreas. Beta-cryptoxanthin, anothercarotenoid in red peppers, helps toprevent lung cancer related to smokingand second-hand smoke. Besides beingrich in phytochemicals, peppers provide adecent amount of fibre.

Pineapples

Pineapple is packed full of vitamins andminerals. Its nutrients include calcium,potassium, fibre and vitamin C. Inaddition, it is low in fat and cholesterol.Pineapple also contains a substance calledbromelain, which is a natural anti-inflammatory that has many health benefitsand encourages healing. According to DrAndrew Weil, bromelain is very effectivein treating bruises, sprains and strains byreducing swelling, tenderness and pain.This powerful anti-inflammatory effectcan also help relieve rheumatoid arthritissymptoms and reduce post-operativeswelling. Additionally, the bromelaincontained in fresh pineapple can relieveindigestion. This enzyme breaks down theamino acid bonds in proteins which

promotes good digestion.

Pineapples provide an ample supply ofvitamin C, a commonly known antioxidant(as previously mentioned) that protects thebody from free radical damage and booststhe immune system.

PomegranatesPomegranate contains polyphenols,tannins and anthocyanins, all of which arebeneficial antioxidants. Its highantioxidant content rivals that of manyother fruits, red wine and green tea.

Pomegranate juice also contains fibre,

potassium and vitamin C. Studies arebeing carried out to research the healthbenefits of pomegranate juice in possiblydecreasing the return rate of prostatecancer after surgery and chemotherapy. Itmay also prevent hardening of the arteriesby keeping the arteries clear from fattydeposits and may even slow theprogression of heart disease.

The antioxidant properties of pomegranatehelp to guard the body against thesubstances that can cause premature aging,heart disease, Alzheimer’s, cancer andother diseases or conditions. It has beenused around the world as a way to clearskin. In folk medicine it has been used totreat inflammation, sore throats and

rheumatism.

QuinoaQuinoa (pronounced keen-wah) is not agrain; it is actually a seed of a plant whichbelongs to the spinach family. Whencooked, quinoa is light and fluffy, slightlycrunchy and subtly flavoured. It in factcooks and tastes like a grain, making it anexcellent replacement for grains that aredifficult to digest or that feed candida (asystemic fungal infection).

Researchers attribute the health benefits ofquinoa to its complete nutritional makeup.Quinoa is close to being one of the most

complete foods in nature because itcontains amino acids, enzymes, vitaminsand minerals, fibre, antioxidants andphytonutrients. Quinoa contains all nineessential amino acids that are required bythe body as building blocks for muscles. Italso contains high levels of magnesium,which helps to relax the muscles andblood vessels, which in turn lowers bloodpressure.

Quinoa is a wonderful way to ensure thatyou consume valuable fibre that easeselimination and tones your colon. It is alsoa good source of manganese and copperwhich act as antioxidants in the body toget rid of dangerous cancer and disease-causing substances. Studies have shown

that in its whole grain form, quinoa maybe effective in preventing and treatingartherosclerosis, breast cancer, diabetesand insulin resistance.

RaisinsRaisins are used worldwide in cuisines(especially desserts), health tonics and assnacks. They are made from drying grapes(green or black), either in the sun or indriers and they look like golden, green orblack gems.

Raisins contain vitamin B, which isknown for boosting energy. They are alsohigh in calories, which is important for

athletes as it helps boost energy naturally.

They help relieve constipation, anaemia,fever, and help in weight gain, eye care,dental care and bone health. The juice ofsoaked or stewed raisins has been foundto be a good remedy for sore throat,asthma and cases of cold. Raisins containoleic acid, which helps promote good oralhealth by destroying the bacteria thatcause cavities. They are also rich in iron,fibre and tartaric which promote digestivehealth and regularity. Research has foundthat eating two servings a day may helplower the risk of colon cancer. They areone of the best dietary sources of boron,which is essential for bone health. Theminerals in raisins in conjunction with

oestrogen in women help make bonesstronger and ward off osteoporosis.

Raisins are rich in antioxidants that helpprotect our bodies against free radicaldamage. They can help lower cholesteroland reduce the risk of heart disease. Thefruit sugar in raisins is more digestiblethan cane sugar and will not wreck havocwith blood sugar levels.

Red WineRecent studies show that drinking oneglass of red wine each day may havecertain health benefits. Research alsoindicates that moderate red wine

consumption may help protect againstcertain cancers and heart disease, and canhave a positive effect on cholesterollevels and blood pressure. The key toreaping the health benefits seems to bemoderate consumption, so don’t think thatby drinking a bottle you would be gettingthese benefits – it doesn’t work that way!Drinking one glass a day for women andup to two glasses a day for men mayreduce the risk of heart disease, cancer orstroke.

The compounds found in red wine that areresponsible for its healing powers areantioxidants. Red wine contains severalantioxidants beneficial to good health.One of the most studied antioxidants is

resveratrol, a compound found in theseeds and skins of grapes. Red wine has ahigh concentration of resveratrol becausethe skins and seeds ferment in the grapejuices during the wine-making process.This prolonged contact duringfermentation produces significant levels ofresveratrol in the finished red wine. Whitewine also contains resveratrol, but theseeds and skins are removed early in thewine making process, reducing theconcentration of the compound in thefinished white wine.

Found in red wine, peanuts, blueberriesand cranberries, resveratrol is easilyabsorbed by the body. Its antioxidantproperties also offer health benefits in the

prevention of heart disease and thereduction of lung tissue inflammation inchronic obstructive pulmonary disease(COPD).

Studies have shown that resveratrol hasthe ability to inhibit the process that leadsto the growth and spreading (metastasis)of cancer. Resveratrol helps to neutralizethe oxidation of free radicals, which keepsthem from penetrating the cell membraneand destroying the protein and DNAinside healthy cells. Resveratrol alsoshows properties of tumour suppressionby preventing the production of new bloodvessels, which can help limit the growthof tumours by cutting off their supply ofnutrients.

Red wine also contains other antioxidantssuch as a flavonoid known as catechin,which is also present in green tea.Research indicates that along withresveratrol, catechin plays an importantrole in reducing the risk of heart disease.Saponins, also found in red wine, oliveoil and soya beans, offer protectivebenefits for the heart and are easilyabsorbed by the body. Yet anotherantioxidant found in red wine, guercetin,is being studied for its value in theprevention of lung cancer.

SeaweedAs a food, seaweed is primarily used in

certain salads, sushi and other ethnicoriented cuisines around the world, butfood is not the only way to enjoy thebenefits of seaweed. Studies show a vastarray of overwhelming health benefits.Not only does seaweed have a wonderfuleffect on the thyroid because it normalizesand stabilizes its function but the benefitscontinue. It can also stabilize bloodpressure, lower cholesterol and promote ahealthy intestinal tract. The best nutritionalbenefit is, however, that various cancersamong those who regularly consumeseaweed are extremely low.

Seaweeds are algae and have uniquehealth and nutritional properties. A list ofsome of the main types of seaweed and

their main health benefits follows.

• Nori is rich in iodine and iron, and quitehigh in protein. It is also a good sourceof vitamins C and A, potassium,magnesium and riboflavin (B2), and itis low in fat.

• Dulse is exceptionally nutritious,containing around 10 to 20 percentprotein and a whole host of vitaminsand minerals, including magnesium,iron and beta-carotene (which the bodyuses to produce vitamin A). It is nowbeing farmed in Ireland for its healthbenefits and for making skin care andcosmetic products.

• Carrageen or Irish moss (chondruscripus) is widely used in all sorts of

food products because it hasemulsifying and gelling properties. It isused to thicken foods and produces acolourless jelly-like consistency, so itis used in lots of commercial desserts.It is also a vegetarian answer togelatine. It was traditionally rated inIreland as a cold and cough remedy. Itis rich in retinol and minerals.

• Wakame is a green seaweed with aslippery consistency and an almostsweet taste. It has a thick band of fibrein the centre which can be easily cutout to give a more palatable effect. Itcan easily be added in small amountsto lots of cooked dishes such as stir-fries and stews, and is also deliciousas a side dish. The Japanese use it as

part of miso soup.• Kelp (laminaria digitata) is found in

many areas of the world. It is a brownseaweed with literally thousands ofvarieties. It is found in all sortso f commercial products, fromtoothpaste to fertilizer. As it isexceptionally rich in iodine, it used tobe the main source for preventinggoitre and treating thyroid conditions. Itis still highly rated by naturopaths andnutritional therapists for that use.

SpinachSpinach is one of the most beneficial andhealthy vegetables, and is known to be a

powerhouse of nutrients among all greenleafy vegetables. It is filled with vitamins,proteins, antioxidants and essentialnutrients that promote overall good healthand well-being. To get the maximumhealth benefits from spinach, it should beconsumed as soon as it is purchased. Thelonger it is refrigerated, the fewernutrients it contains. When kept in thefridge for more than a week, fresh spinachtends to lose almost half its nutrients, soit’s best to consume it in the shortestpossible time.

Spinach and other dark leafy greens likekale, collard greens, Swiss chard, turnipgreens and bok choy are loaded withcalcium, folic acid, vitamin K and iron.

Spinach is also rich in vitamin C, fibreand carotenoids. Include its lutein andbioflavonoid compounds, and spinach is anutritional powerhouse. The calciumcontent strengthens bones, while the A andC vitamins plus fibre, folic acid,magnesium and other nutrients helpcontrol cancer, especially colon, lung andbreast cancers. Folate also lowers theblood levels of homocysteine, whichhelps protect against heart disease.

The flavonoids in spinach help protectagainst age-related memory loss. Its secretweapon is lutein, which makes it one ofthe best foods in the world to preventcataracts, as well as age-related maculardegeneration, the leading cause of

preventable blindness in the elderly.Foods rich in lutein are also thought tohelp prevent cancer.

Sweet PotatoesSweet potatoes provide an excellentsource of carotenes and the darkervarieties contain a higher concentration.They also offer a good source of vitaminsB2, B6 and C, manganese, copper, biotin,pantothenic acid and fibre. Sweet potatoescontain unique root storage proteins,which have been shown to havesignificant antioxidant effects. Being richin dietary fibre, they lower the risk ofconstipation, diverticulosis, colon and

rectal cancer.

Sweet potatoes have been found to behelpful in minimizing the risk of heartdisease, diabetes and obesity. Eatingsweet potatoes has been known to help inavoiding stroke, by bringing down theharmful effects of low-density cholesteroland preventing blood clots.

The presence of beta-carotene in sweetpotatoes helps the body fight against freeradicals and thus assists in preventingcancer. Since they have a low glycemicindex (GI), they can be consumed by thosesuffering from diabetes without concern.The high amount of potassium helps thebody in maintaining fluid and electrolyte

balance as well as cell integrity.

Sweet potatoes have been found to bebeneficial for blood purification as wellas lowering of blood pressure. Owing tothe presence of calcium and iron, theyensure proper blood flow and alsoimprove bone density. Regularconsumption of sweet potato is good forstomach ulcers and inflamed condition ofthe colon.

Swiss ChardSwiss chard is a tall, leafy greenvegetable with a thick, crunchy stalk thatcomes in white, red or yellow with wide

fan-like green leaves. Chard belongs tothe same family as beets and spinach, andshares a similar taste profile. Both theleaves and stalk are edible, although thestems vary in texture with the white onesbeing the most tender.

The leaves and roots have been thesubject of fascinating health studies. Thecombination of traditional nutrients,phytonutrients (particularly anthocyans)plus fibre seems particularly effective inpreventing digestive tract cancers. Severalresearch studies on chard focusspecifically on colon cancer, where theincidence of precancerous lesions inanimals has been found to be significantlyreduced following dietary intake of swiss

chard extracts or fibre.

Swiss chard is also a very good source ofcopper, calcium, vitamins B1, B2 and B6,protein, phosphorus, zinc, folate, biotin,niacin and pantothenic acid.

TamarindTamarind is a long bean-like pod thatbelongs to the vegetable order but istreated like a fruit. Its name is derivedfrom the Arabic word ‘tamar’, meaning adry date fruit. It was the Arabs in Indiawho gave the name of ‘tamar-hindi’ to thistree.

Tamarind is green when immature and,when it matures, it becomes fatter andchanges colour to a sandy brown. Its fleshconsists of dry, sticky, dark brown pulpand inside the pulp are shiny black seeds.It is this pulp that people eat to get all thenutritional and health benefits of thetamarind. The pulp has a very sour tastewhile it is young. As it ripens it getssweeter, although the tamarind generallyhas a sour, acidic taste which is afavourite flavouring for a host of fish andcurry dishes.

The pulp is used for jams, syrups andsweets. In the west, tamarind is used in thepreparation of Worcestershire andbarbecue sauces, and other meat

condiments.

Tamarind is a good source of antioxidantsthat fight against cancer. It containscarotenes, vitamins C and B, andflavonoids. Tamarind lowers cholesteroland promotes a healthy heart.

TofuTofu is a low-fat, low-cholesterol, low-calorie food made from steamed andcompressed soya beans. Not only is it agreat source of protein, which manyvegetarians lack, but it is also heart-healthy and has been linked to a decreasedrisk in cancer. In addition to being used as

a meat alternative, tofu is served in anumber of spicy and ethnic dishes, whichwere never intended to contain meat.Many ethnic Indian dishes contain largeamounts of tofu, cooked and spiced indifferent ways.

Tofu is rich in both high quality proteinand B vitamins making it an excellentsubstitute for meat in many vegetarianrecipes. It contains a lot of calcium, whichoriginates from the coagulant (nigari).When making tofu, the soya proteins areprecipitated with calcium, providing aready source of calcium, whichcontributes to the prevention ofosteoporosis.

An additional benefit is that tofu isextremely easy to digest. This is becausethe soya bean’s fibre is removed duringthe manufacturing process. As with mostother soya foods, tofu reduces heartdisease by lowering the level of LDL(‘bad’) cholesterol and, as a result,maintaining the level of good cholesterol(HDL).

Tofu is rich in isoflavones. During themanufacture of tofu, the soya isoflavones,genistein and daidzein, remain bound tothe soya protein. Firm tofu contains about35 mg of isoflavones per 100g.Isoflavones reduce the risk ofosteoporosis, lower rates of breast andprostate cancers, and reduce menopausal

symptoms including mood swings and hotflushes.

TomatoesTomatoes, which are actually a fruit andnot a vegetable, are loaded with all kindsof health benefits for the body. They are infact a highly-versatile health product and,due to their equally versatile preparationoptions, there’s really no reason to neglectthem as part of a healthy diet.

One of the best-known benefits of thetomato is its lycopene content. Lycopeneis a vital antioxidant that helps in the fightagainst cancerous cell formation as well

as other types of health complications anddiseases. Free radicals in the body areneutralized by the high levels of lycopene,and the tomato is so amply loaded withthis vital antioxidant from which itactually derives its rich redness.

Lycopene is not produced within thehuman body so we require sources oflycopene in order to make use of thispowerful antioxidant. While other fruitsand vegetables contain necessary healthingredients, none have the tomato’s highconcentration of lycopene. Cancers suchas prostate, cervical, colon, rectal, andcancers of the stomach, mouth, pharynxand oesophagus have all been proven tobe staved off by high levels of lycopene.

Researchers introduced lycopene into pre-existing cancer cell cultures and itprevented the continued growth of thesecultures. This is pretty powerful evidencethat the health-benefits of eating tomatoesare really quite phenomenal.

When choosing your tomatoes, be sure topick those with the most brilliant shadesof red, which indicate the highest amountsof beta-carotene and lycopene. Thoughraw tomatoes are very good for you,cooking them releases even more benefits.Lycopene is located in the cell wall of thetomato so by cooking in a little olive oilthis healing compound is more fullyreleased, allowing your body to absorb itbetter. Tomatoes do not lose any of their

nutritional value in high-heat processing,making canned tomatoes and tomato saucejust as viable and beneficial as freshtomatoes.

TurkeyTurkey is a very good source of protein,selenium, niacin, vitamins B6 and B12,zinc and the amino acid tryptophan. Theskinless white meat is an excellent high-protein, low-fat food. It also has lesssaturated fat, less total fat and lesscholesterol than chicken, pork or beef.

The health benefits of turkey includereducing LDL (‘bad’) cholesterol, mood-

enhancing properties, helping to preventcancer, boosting testosterone and theimmune system. The amino acidtryptophan is needed for T cells, a type ofimmune system cell that kills cancer cells.T cells activated in the absence of freetryptophan become susceptible to deathvia apoptosis. Neurotransmitters are madefrom amino acids, and the neurotransmitterserotonin is made from tryptophan.Serotonin helps to improve mood andeating food such as turkey can helpimprove your mood.

Turkey contains selenium, which plays anessential role in helping to eliminatecancer-friendly free radicals in the body.It is a good source of vitamins B3 and B6.

Vitamin B3 helps lower bloodcholesterol, is essential for healthy skinand helps improve brain function. VitaminB6 helps in maintaining muscle tone, aidsin the production of anti-bodies and redblood cells and is essential for normalgrowth. A serving of turkey meat has 36percent of the daily allowance of vitaminB3 and 27 percent of your recommendeddaily intake of vitamin B6. Without theskin turkey is naturally low in fat; it onlycontains 1g of fat per 28g of flesh.

WalnutsWalnuts are one of the best plant sourcesof protein. They are rich in fibre, B

vitamins, magnesium and antioxidantssuch as vitamin E. Nuts in general are alsohigh in plant sterols and fat, but mostlymonounsaturated and polyunsaturated fats(omega-3 fatty acids – the good fats) thathave been shown to lower LDL (‘bad’)cholesterol. Walnuts, in particular, havesignificantly higher amounts of omega-3fatty acids as compared to other nuts.

Walnuts have also been shown to aid inlowering the C-reactive protein (CRP)level in the blood. CRP was recentlyrecognized as an independent marker andpredictor of heart disease. They are a verygood source of manganese and copper,two minerals that are essential co-factorsin a number of enzymes important in

antioxidant defences. Walnuts also containan antioxidant compound called ellagicacid, which not only helps protect healthycells from free radical damage but alsohelps detoxify potential cancer-causingsubstances helping to prevent cancer cellsfrom replicating.

YamsYams provide a very good source ofpotassium and fibre. They also offer agood source of vitamins B1, B6 and C,manganese and carbohydrates. Yamscontain a unique phytoestrogen calleddiosgenin that is used as a startingmaterial for the synthesis of the hormones

oestrogen and progesterone which iscreated by drug manufacturers. Yams are asuperfood, especially as they possessphytoestrogen activity. They contain largeamounts of vitamin B6, which is requiredby the liver, and also contain folic acidand other B vitamins, which help todetoxify excess oestrogen.

Yams’ complex carbohydrates and fibredeliver the goods, gradually, slowing therate at which their sugars are released andabsorbed into the bloodstream. Inaddition, because they are rich in fibre,yams fill you up without filling out yourwaistline. They are a good source ofmanganese, a trace mineral that helps withcarbohydrate metabolism and a co-factor

in a number of enzymes important inenergy production and antioxidantdefences.

Yams are a good source of potassium andvitamin B6, which are needed by the bodyto help control blood pressure and tobreak down homocysteine which candirectly damage blood vessel walls. Sincehigh homocysteine levels are significantlyassociated with increased risk of heartattack and stroke, having a good supply ofvitamin B6 on hand makes a great deal ofsense.

Yellow Split Peas

Of all legumes, yellow split peas have themost genistein, an isoflavone that researchshows may help reduce your chances ofheart disease. According to dieticianLaurie Mozian, they provide nearly twiceas much genistein as soya beans.Additionally, genistein binds to oestrogenreceptors in your body, which may lowercirculating oestrogen, a risk factor forbreast cancer.

Split peas, a small but nutritionally mightymember of the legume family, are a verygood source of cholesterol-lowering fibre.They are also of special benefit inmanaging blood sugar disorders sincetheir high fibre content prevents bloodsugar levels from rising rapidly after a

meal. Studies have shown that type 2diabetics who eat at least 50g of fibre aday can lower considerably theircholesterol, triglycerides and LDL (lowdensity lipoprotein).

Dried peas also provide good to excellentamounts of minerals, B-vitamins andprotein, and are virtually fat free. Yellowsplit peas have an earthy flavour with acreamy texture. Peas can also reduce theamount of plaque in your blood vesselsand help your heart remain healthy.

Split peas come in two varieties: greenand yellow. Both can be used for mostrecipes interchangeably. The mostcommon way is split pea soup, which can

be made with leftover meat or keptvegetarian. Split peas can also be madeinto a dip and enjoyed with pitta bread inthe same way as hummus (see the recipein Chapter 8).

Indian cuisine uses a lot of yellow splitpeas, in the form of daal. They are addedto soups or used to make fava, which is apurée served with fish, salty foods or darkleafy greens. Split peas are also added tobuckwheat or quinoa dishes in Indiancooking.

YoghurtYoghurt provides a cooling contrast to the

hotter, spicier Indian dishes, and is oftenserved as a side dish, with salad or lassi,a popular yoghurt-based beverage thatcomes in flavours like mango, rose-wateror salted.

Traditionally, yoghurt is a fermented dairyproduct made by adding bacteria to milk.The good bacteria in yoghurt (provided itis still live, which is not the case in manypasteurized varieties) has been found toenhance the immune system, improvearthritis, fight stomach ulcers and promotegood digestion. Yoghurt is also a goodsource of calcium and has been found topromote fat loss while retaining leanmuscles.

This fermented milk product has beenaround for thousands of years. In fact, it isbelieved that it originated in Bulgaria.From the Gaelic people to theMongolians, yoghurt is a staple food formany traditional cultures. These cultureshad no heart disease and lived on diets ofmainly fermented milk products andmeats. The key was that their milk wasraw, not pasteurized. Pasteurizationdestroys many helpful enzymes in theyoghurt and other cultured milk products. Yoghurt can also decrease your risk ofcontracting colon cancer because itcontains lacto bacteria. Lacto bacteria is‘good bacteria’ because it helps to keepyour colon clean and free of wastes, whileaiding digestion. Yoghurt is also a rich

source of calcium, as most dairy productsare. Eating it on a daily basis can help youabsorb the nutrients, such as calcium andB vitamins, in other foods more readily,so you get the most nutritional value out ofyour meals. It can also boost your immunesystem, making your body better equippedto fight off toxins.

Chapter 2

Oils

There are many types of oils onthe market, good and bad. I havechosen to list those which I use

because of their content andhealth benefits. There are a lotof other healthy oils available

which have very useful benefits,but there’s only so much oil you

can use.

The smoke point refers to the

temperature at which cookingoil begins to break down,

marking the point at which youstart to lose the flavour and

nutritional value.

Avocado OilAvocado oil is pressed and extracted fromeither the fresh flesh or dried pulp ofavocados. The best culinary gradeavocado oil is produced by cold pressingthe oil from the fresh flesh of avocados, ina manner similar to the production ofcold-pressed olive oil. Avocado oil canalso be extracted from the dehydrated pulpof avocados, either through pressing orchemical/solvent extraction (which istypically employed for the avocado oilused as a base in cosmetics).

Avocado oil typically comes in one oftwo forms: refined or unrefined. Refined

avocado oil has a lighter colour and amilder flavour with a very high smokepoint that makes it ideal not only forsalads, but especially for light frying andsautéing. The unrefined version ofavocado oil is cloudier, has a deepergreen colour and a deeper, more intenseavocado flavour. Because unrefinedavocado oils have more solids in them,they also have lower smoke points thanrefined avocado oils. This makes themideal for salad dressings where a moreintense flavour is desired or for other usesthat don’t involve heating the oil such asin dips for bread or finishing oil forvegetables.

Like olive oil, avocado oil is also rich in

omega-6 and omega-3 fatty acids, makingit slightly anti-inflammatory and helpfulfor balancing the tendency to consume toomany omega-6 fatty acids, which maycontribute to the increase in inflammatorydisease. Avocado oil also has a zeroimpact on glycemic load.

There are claims that avocado oil fightsheart disease, protects against diabetes,macular degeneration, prostate and othercancers. There are even claims that itreduces wrinkles. (It has been a beautyproduct and medicinal additive for manyyears.) The cold-pressed unrefined oilcontains the highest level ofmonounsaturated fats and omega-3 fattyacids which lower blood cholesterol. It

also contains the highest levels of alpha-and beta-caroten which protect againstheart disease, twice the lutein of olive oilwhich protects against maculardegeneration, and high levels of severalessential vitamins and minerals includingthe powerful antioxidant, vitamin E.

Flaxseed OilThe flaxseed plant, also called Linumusitatissimum, has its origin in Europewhere it was a source of fibre. Graduallyit came to be used as a healing herb andwas often used in the place of what is nowa multi-vitamin supplement. It is rich inomega-3 fatty acids (EFAs) and is touted

to be useful in treating cardiac ailmentsand even lupus. The EFAs are the keycomponents present in flaxseed oilbecause similar acids are required toprotect cell membranes. The omega-3acids are good for the heart and theomega-6 are similar to those found invegetable oils.

Heart-healthy and loaded with cancer-fighting antioxidants, flax and flaxseed oilpromise to follow soy to the supermarketshelves as the next powerhouse food. Themain reason is that flaxseed is a supersource of lignans, fibre and omega-3 fats.The concentration of lignans in flaxseed ismore than 100 times greater than thatfound in any other lignan-containing foods

such as grains, fruits and vegetables.

The health benefits of flaxseed oil areextensive. It controls high blood pressure,helps lower cholesterol and guardsagainst heart disease. The benefits alsoextend to combating inflammation due togout and inflammation in the joints andkidneys. The omega-3 acids present inflaxseed oil help to absorb the iodine andthis is very useful in treating conditionswhere iodine is present in small amounts.It is also useful in controllingconstipation. The dietary fibre content inthe oil is considerable and helps easebowel movements.

Flaxseed oil also helps alleviate skin

problems. The EFAs target the sites of theinflammation and bring about an overallsoothing. Acne, psoriasis, sunburn androsaccea have all been known to respondfavourably to flaxseed oil. The omega-3acids ensure healthy hair and nails, andthey also help to revitalize skin andprevent nails from cracking and breaking.

Flaxseed oil helps to reduce severity ofnerve damage and also aids in triggeringnerve impulses. It helps to combat theeffects of aging and the lignans present inthe oil guard against cancer. Anotherimportant area where it is of great help isthe brain. The omega-3 fatty acids helpretain emotional health, thereby helping totackle depression and possibly

Alzheimer’s disease. Used externally, itcan soften dry skin.

The oil has a low smoke point and is usedin salads. It is also ingested in capsuleform for various other disorders.Flaxseeds themselves can be crushed andused in beverages (such as juices andsmoothies), bread and other bakedproducts. The oil should be kept awayfrom heat and light.

Grape Seed OilGrape seed oil is made from pomace, thewaste left in the grape press during thewinemaking process after the pressing

cycle. The oil obtained from a furtherdehydration and pressing process is richin nutrients, especially antioxidants andfatty acids like linoleic acid.

The nutritional components in grape seedoil provide a variety of health benefits,one of the most important being theirability to slow down and reserve freeradical damage and reduce the risk ofdisease, especially heart disease. It alsoslows skin aging. Grape seed oil is apowerful antioxidant, fifty times morepotent than vitamin E and twenty timesmore effective than vitamin C indestroying free radicals, harmfulmolecules that roam the body and damagecells.

Certain components in grape seed oil canhelp protect the body from sun damage,improve vision, flexibility in the joints,arteries and body tissue, improve bloodcirculation and reduce allergic andasthmatic symptoms by inhibiting theformation of histamines. Many studieshave been carried out to determine thebenefits of using grape seed oil and,today, it is used in controlling varioushealth problems like heart disease andcancer and for regulating blood sugarlevels. Grape seed oil is rich in vitaminsE and C, flavonoids and beta-carotene.

Grape seed oil presumably lowerscholesterol, especially LDL (‘bad’)cholesterol. On the other hand, it has been

found to increase HDL (‘good’)cholesterol, which reduces risks ofcoronary diseases. Some studies haveshown that grape seed extract may behelpful in checking the growth ofcancerous cells in the stomach, colon,prostate and lung. Certain compoundsfound in grape seed oil are believed toimprove vision, flexibility of joints andblood circulation.

Grape seed oil is usually colourless witha high smoke point and is widely used incooking. It can be used in baking, frying,salad dressings, marinades and sauces.

Olive Oil

Olive oil contains monounsaturated fat, ahealthier type of fat that can lower yourrisk of heart disease by reducing the totaland LDL (‘bad’) cholesterol levels inyour blood, making it a healthier choice.

In contrast, saturated and trans fats such asbutter, animal fats, tropical oils andpartially hydrogenated oils, increase yourrisk of heart disease by increasing yourtotal and bad cholesterol levels. All typesof oils contain monounsaturated fat, butextra virgin or virgin olive oils are theleast processed forms, so they are themost heart healthy. Olive oil is rich inantioxidants like chlorophyll, carotenoidsand vitamin E. Scientists have identified acompound in olive oil called oleuropein,

which prevents the LDL cholesterol fromoxidizing. It is the oxidized cholesterolthat sticks to the wall of the arteries andforms plaque. Replacing other fats in yourdiet with olive oil can significantly lowerblood pressure and reduce the risk ofheart attack.

A study published in the January 2005issue of Annals of Oncology hasidentified oleic acid, a monounsaturatedfatty acid found in olive oil, as having theability to reduce the effect of an oncogene(a gene that will turn a host cell into acancer cell). This particular oncogene isassociated with the rapid growth of breastcancer tumours. The conclusion of theresearchers was that oleic acid when

combined with drug therapy encouragedthe self-destruction of aggressive,treatment-resistant cancer cells therebydestroying the cancer. Olive oil has beenpositively indicated in studies of prostateand endometrial cancers as well. Unlikeother fats, which are associated with thehigher risk of colon cancer, olive oil helpsprotect the cells of the colon fromcarcinogens. A study published in theNovember 2003 issue of Food ChemistryToxicology suggests that the antioxidantsin olive oil reduce the amounts ofcarcinogens formed when meat is cooked.

Diabetics or those at risk of diabetes areadvised to combine a low-fat, high-carbohydrate diet with olive oil. Studies

show this combination is superior atcontrolling blood sugar levels comparedto a diet that consists entirely of low-fatmeals. Adding olive oil is also linked tolower triglyceride levels which putdiabetics at risk of heart disease. Thebody uses the healthy fats in olive oil toproduce natural anti-inflammatory agentswhich can help reduce the severity of botharthritis and asthma. Un-inflamed cellmembranes are more fluid and better ableto move healthy nutrients into the cells andmove waste products out. A lowerincidence of osteoporosis and dementia isfound in areas where people consumelarge quantities of olive oil.

Do not place your bottle of olive oil on

the windowsill. Light and heat are oil’snumber one enemy. Keep your olive oil ina cool dark place, tightly sealed. Oxygenpromotes rancidity and, when exposed toair, light or high temparatures, olive oilgoes rancid. Olive oil has a higher smokepoint than virgin and extra virgin oliveoils, which makes it ideal for cooking.Virgin and extra virgin olive oils are bestused for salads, dressing and dips.

Palm OilPalm oil has long been perceived as anunhealthy tropical oil, but it is actually abeneficial fat source when in its naturalform. Palm oil comes from the pulp of the

fruit of the Elaeis guineensis tree, alsocalled the African palm oil tree. It has ared-orange colour and is popular in thepreparation of dishes native to theCaribbean and West African countries.

Though palm oil is known for its highsaturated fat content that is implicated inincreasing the chances of heart disease, italso has nutritional benefits. Palm oil is arich source of antioxidants. It is the richestvegetable source of tocotrienols, whichare a potent source of Vitamin E. VitaminE strengthens the immune system, protectsskin cells from toxins and UV radiation,and helps protect against diseases such ascancer and blood disorders.

From its reddish-orange colour, palm oilis also a good source of beta-carotene, anutrient found in sweet potatoes, carrotsand other orange fruits. Beta-carotene is avery important form of vitamin A that byacting as an antioxidant helps protect ourbody against diseases like Alzheimer’s,cataracts, arthritis and cancers. Palm oilalso contains high-density lipoprotein(HDL), the good type of fat that helpsprotect against cholesterol. The key is touse palm oil in moderation.

Sesame Seed OilDerived from the sesame seed, sesame oilis perhaps best known as a common

ingredient in Asian and East Indiancooking. Also known as gingelly, sesameoil has also been used for thousands ofyears as a popular alternative medicaltreatment in Ayurvedic and Orientalmedicines. The oil is obtained from bothraw seeds (cold pressed) and toastedseeds, and is valued for its long shelf lifeand high heat tolerance.

Historically, sesame oil has been used asan anti-inflammatory, antiseptic and pain-reliever in skin conditions, gum diseaseand a variety of other illnesses. Modernscience now knows that sesame oil is apowerful antioxidant, high inpolyunsaturated fats and an excellentsource of vitamin E and minerals. Sesame

oil, in fact, has the fourth highestconcentration of polyunsaturated fats ofany oil. Polyunsaturated fats are thought tobe important in the prevention of illnessessuch as diabetes, heart disease, high bloodpressure, arthritis and autoimmunedisorders. Because sesame oil is anatural, readily attainable source of theseimportant polyunsaturated fats as well asbecause of its vitamin and antioxidantproperties, it has begun to gain the interestof traditional western medicine. It hasbeen the subject of multiple clinicalstudies and continues to be examined as apotential treatment for cancer, menopause,gum disease, high blood pressure andheart disease.

Sesame oil is known for its healingpower. When used as a massage oil, itprotects the skin from problems such aseczema, psoriasis and blemishes. It is anexcellent emollient and is beneficial inalleviating tension and stress. It has beenobserved that people suffering fromhypertension are usually prone to anxiety,poor circulation, nerve and bonedisorders. Thus, application of the oilprotects the body from various disordersassociated with the nervous system. It alsohelps with insomnia and mental fatigue.

Chapter 3

Spices

There are a lot of spices on themarket that have medicinalbenefits in their own right.

Many have been around sinceancient times and have beenused both for medicinal and

culinary purposes. It is worthnoting though that the more

spices are used on a daily basis,the more beneficial their effects.

Also, they work better in

combination as certain spicesenhance the nutritional benefits

of others, for example acompound in black pepper

enhances the effects of otherspices such as turmeric.

AniseedAniseed, or Illicium verum, is a nativeplant of Asia, commonly used intraditional societies to spice food, reduceintestinal gas, aid in digestion and act as apowerful diuretic medicinal herb. Thesearomatic seeds are used in confectionaryand as flavouring for alcoholic beverages.They have a rich, pervasively spicy-sweetodour resembling liquorice.

Aniseed is potently therapeutic. Warmingand enlivening the body, it can invigoratethe mind and stimulate circulation. Itspowerful action on the digestive systemstems nausea and vomiting, and eases

indigestion and flatulence. Its expectorantproperties are also useful in treatingrespiratory infections. Aniseed is alsoknown to promote vitality and vigour inthe human system, and is a commoningredient in the French liqueur Pernod.

BasilBasil is used extensively as a condimentin both Eastern and Western cuisines. Theherb is used traditionally as a digestiveaid and an antiseptic. A number of basil’sphytochemicals have been wellresearched in other spices and are knownto have important medicinal properties.

According to scientific studies, basilcontains several potent anti-microbialchemicals. Ursolic acid and apigenindemonstrate strong activity against theherpes viruses, and apigenin is alsoeffective against hepatitis viruses.Linalool helps fight adenoviruses that areresponsible for the common cold andother respiratory infections like croup.The antioxidant, eugenol, inhibits plateletaggregation. The flavonoids in basilprotect cell structures as well aschromosomes from radiation and oxygen-based damage. Basil has anti-inflammatory effects, making it an idealfood for those people suffering fromarthritis. Basil oil contains eugenol, whichblocks the activity of an enzyme in the

body called cyclooxygenase that normallycauses swelling.

Basil is a rich source of beta-carotenewhich helps protect epithelial cells (thelining of numerous body structuresincluding the blood vessels) from freeradical damage. It is also a good source ofmagnesium, a mineral that makes themuscles and blood vessels relax, therebyimproving blood flow and lessening therisk of irregular heart rhythm. Basil is avery good source of iron, calcium,potassium and vitamins C and K, anddietary fibres.

Bay Leaves

Although the bay leaf was not introducedto England until the sixteenth century, ithas been around since ancient Greek andRoman times. It was held in such highesteem that victors of battle, sport andstudy were crowned with garlands of bayleaves (also known as laurel), as a symbolof their success.

Bay leaves are a good source of vitaminsA and C, and also contain significantamounts of iron and manganese inparticular, as well as smaller amounts ofcalcium, potassium and magnesium. Inancient times, bay leaves were usedmedicinally for a number of ailments suchas liver, kidney and stomach problems,and were also thought to heal wasp and

bee stings.

Bay leaf contains caffeic acid, quercetin,eugenol and catechins, all of which havechemo-protective properties againstseveral different types of cancer. As animportant component of Mediterraneanseasonings, bay leaves contain valuablecompounds that contribute to thecardiovascular health benefits associatedwith the Mediterranean diet.

Black PeppercornsBlack pepper is derived from the fruit of aclimbing vine native to Southern India andSri Lanka. Used almost universally, it is

one of the most common condimentsworldwide. One of black pepper’s mostimportant attributes is its ability toimprove digestion. It actually stimulatestaste buds to notify the stomach to increaseits secretion of hydrochloric acid therebyimproving the digestion of food once itreaches your stomach – so load up onblack pepper! Personally, I can’t cookanything without it.

The antioxidant property of black pepperprevents and curtails oxidative stress.Moreover, several of these compoundswork indirectly by enhancing the action ofother antioxidants. It also reduces thedamage caused by a diet full of saturatedfats, which is found to be the main cause

of oxidative stress. Black pepper alsoprevents bacterial growth in the intestinaltract.

Black pepper is effective against cancer.It counteracts the development of cancerdirectly by enhancing the cancer-fightingabilities of other spices. Its principlephytochemical, piperine, enhances theeffects (bioavailability) of othercompounds and spices such as curcumin inturmeric to inhibit some of the pro-inflammatory cytokines that are producedby tumour cells, hence reducing thechances of tumour progression.

Cardamom

Cardamom is one of the most importantspices in many Eastern cuisines and isused in some Middle Eastern countries forflavouring coffee. It is also used as abreath freshener. As one of the mostexpensive of the spices, cardamom isexceeded in price only by saffron andvanilla.

Studies have shown that cardamompossess the ability to kill harmful H.pylori bacteria associated with ulcers. Italso has a calming effect on the rest of thedigestive tract and has been used to treatindigestion and gastritis (inflammation ofthe lining of the stomach).

Cardamom is best purchased and stored in

whole pod form because once the seedsare exposed or ground, they quickly losetheir flavour. It can be added to ricepudding and other milk-based dishes.

ChilliChilli peppers contain a substance calledcapsaicin, which gives them theircharacteristic pungence and produces mildto intense spice when eaten. Capsaicin isa potent inhibitor of substance P, aneuropeptide associated withinflammatory process. The hotter the chillipepper, the more capsaicin it contains.The hottest varieties include habanero andScotch bonnet peppers. Jalapenos come

next in their heat and capsaicin content,followed by the milder varieties,including Spanish pimentos, Anaheim andHungarian cherry peppers.

Red chilli peppers, such as cayenne, havebeen shown to reduce blood cholesterol,triglyceride levels and plateletaggregation, while increasing the body’sability to dissolve fibrin, a substanceintegral to the formation of blood clots.Cultures where hot pepper is usedliberally have a much lower rate of heartattack, stroke and pulmonary embolism.

Capsaicin not only reduces pain, but itspeppery heat also stimulates secretionsthat help clear mucus from your stuffed-up

nose or congested lungs. The chillipepper’s bright red colour signals its highcontent of beta-carotene or pro-vitamin A.Just two teaspoons of red chilli peppersprovide about six percent of therecommended daily value for vitamin Ccoupled with more than ten percent of thedaily value for vitamin A. Often called theanti-infection vitamin, vitamin A isessential for healthy mucous membraneswhich line the nasal passages, lungs,intestinal tract and urinary tract, andserves as the body’s first defence againstinvading germs.

The capsaicin in red chilli peppers stopsthe spread of prostate cancer cells througha variety of mechanisms, indicated in a

study published in a 2006 issue of CancerResearch. Capsaicin triggers suicide inboth primary types of prostate cancer cellline, those whose growth is stimulated bymale hormones and those not affected bythem.

ChivesChives are the onion family’s smallestspecies. They are called chives as theyalways grow in clumps. They are native toNorth America, Europe and Asia. Chivesare mainly used for culinary purposesespecially in soups and dishes usingpotatoes and fish.

The use of chives as a medicine is similarto that of garlic, only a little weaker.Chives help improve blood circulationand lower blood pressure. They are also agood source of vitamins A and C, calcium,potassium and folic acid. The best-knownbenefit of chives is that they reduce thegrowth of tumours and cancer. They arehelpful in stomach and esophageal canceras well as prostate cancer, although youwould need to consume a lot to get themedicinal benefits.

CinnamonCinnamon is a tree that grows in India, SriLanka, Indonesia, Brazil, Vietnam and

Egypt. It is one of the oldest spices,known since ancient times. To prepare it,the bark of the cinnamon tree is dried androlled into cinnamon sticks, also calledquills, which is known as ‘real’ cinnamon(cinnamon zeylanicum). Cinnamon canalso be dried and ground into powderform.

In traditional Chinese medicine, adifferent type of cinnamon (known ascinnamon cassia) is used for colds,flatulence, nausea, diarrhoea and painfulmenstrual periods. It is also believed toimprove energy, vitality and circulation,and to be particularly useful for people,like me, who tend to feel hot in their upperbody but have cold feet. I often use

cinnamon sticks in my tea during winterand it does help with the cold feetsyndrome.

Cinnamon is an excellent source ofmanganese, dietary fibre, iron andcalcium. Antioxidants found in cinnamoninclude epicatechin, camphene, eugenol,phenol, salicylic acid and tannins. A studyof the antioxidant properties of spicesdetermined that adding flavouringsubstances such as cinnamon in thepreparation of tea (including black tea andgreen tea) enhanced its total antioxidantactivities – a welcome additional benefit.

Cinnamon is a powerful inducer of insulinsensitivity making it an effective treatment

for both type 2 diabetes and metabolicsyndrome. In his book, MedicinalSeasonings, author Dr Keith Scottindicates that recent landmark clinicaltrials have shown that the daily addition ofas little as one gram of cinnamon to thediet leads to a reduction of blood glucoselevels of between 18 and 29 percent intype 2 diabetics. In a study published byresearchers at the U.S. Department ofAgriculture in Maryland, cinnamonreduced the proliferation of leukaemia andlymphoma cancer cells. It has an anti-clotting effect on the blood. The resultsfrom a study at the Nutrient Requirementsand Functions Laboratory suggest thepotential of polyphenols from cinnamon ininhibiting tumour cell proliferation.

CorianderCoriander is a powerful herb with manyhealth benefits. Commonly known ascilantro, this leafy herb is used in mostcuisines. Originating in the Mediterraneanregion, it thrives in black soil and aridregions.

Coriander leaves contain protein, fat,minerals, fibre, carbohydrates and water.The minerals and vitamins include vitaminC, calcium, phosphorus, iron, carotene,thiamine, riboflavin, niacin, sodium,potassium and oxalic acid. The leaves actas stimulants; they strengthen the stomachand promote digestion, increase secretion

and discharge of urine and reduce fever.The juice of coriander is beneficial inproducing vitamins A, B1 and B2, andiron. Coriander seeds are known toalleviate excessive menstrual flow. Driedcoriander is excellent in treatingconjunctivitis. It relieves burning andreduces pain and swelling.

Coriander’s anti-tumorigenic propertieshave been demonstrated in relation tocolon cancer. It works by protectingagainst the damaging effects of lipidoxidation associated with this malignancy.It is highly probable that coriander alsocontributes to the low incidences ofseveral other types of cancer seen in thepopulations of Eastern nations that

consume it in large quantities.

Coriander lowers cholesterol andtriglyceride levels, helping to reduce therisk of atherosclerosis and thereby heartattack and stroke. It does this through twomechanisms: by inhibiting the uptake ofthese lipids in the intestines, and byenhancing their breakdown and excretion.

CuminNative to the Eastern Mediterraneanregion, this spice has been used by humanssince ancient times. In ancient Egypt,cumin was added to food as a condimentand used in the mummification of the dead.

The Romans and ancient Greeks likewiseused cumin in cooking and also forcosmetic purposes, and it is mentioned inthe Bible as a form of payment. Today,cumin is an important component of avariety of cuisines, including MiddleEastern, Indian, North African and SouthAmerican.

Cumin has been used traditionally as ananalgesic and also to treat indigestion.The seeds themselves are rich in iron andare thought to help stimulate the secretionof enzymes from the pancreas, which canhelp absorb nutrients into the system. Ithas also been shown to boost the power ofthe liver’s ability to detoxify the body.Recent studies have revealed that cumin

seeds might also have anti-carcinogenicproperties. In laboratory tests, thispowerful little seed was shown to reducethe risk of stomach and liver tumours inanimals.

The health benefits of cumin for digestivedisorders have been well-knownthroughout history. It can help withflatulence, indigestion, diarrhoea, nausea,morning sickness and atonic dyspepsia.Cumin is also said to help relieve thesymptoms of the common cold due to itsantiseptic properties.

Curry Leaves

The curry leaf comes from a shrub nativeto India and is an important ingredient inspicy Eastern dishes. Ironically, it is notalways added to the curry powders in thewest, which generally consist of acombination of other spices such ascumin, coriander, black pepper, gingerand fenugreek.

The curry leaf contains the antiviralcompounds linalool and limonene, whichhave also demonstrated protective effectsagainst some cancers. Curry leaves ingeneral can stimulate salivary secretions,which in turn initiate the secretion ofdigestive juices. In South India, curryleaves are used to control blood sugar innon-insulin dependent diabetics.

The fruit from the curry tree are purplishberries. The juice from these berriesmixed with lime juice forms an acidic andeffective solution for external relief frominsect bites and stings.

Fennel SeedsFennel seeds have a similar flavour toaniseed or liquorice and are quite strong.They are used in many European dishes toflavour fish, bread and confectionaries.The more subtly-flavoured stalks arewidely used as a vegetable and in salads.In ancient Greece, fennel was known as‘marathon’, because it grew at the famousbattle site, and it was used as a symbol of

victory.

Fennel contains a variety of importantvitamins, nutrients and antioxidants,including limonene which has anti-cancerproperties. It is an excellent source offolate, fibre and potassium. Thesenutrients are essential for good colon andcardiovascular health. The health benefitsof fennel also include keeping cholesteroland blood pressure levels down. Fennelcan help reduce the discomfort associatedwith menstruation by regulating thehormonal activity. Nursing mothers, withthe supervision of their doctors, can usefennel to help increase milk production.

The high amounts of phytonutrients and

vitamin C can help neutralize free radicalsin the body, helping to prevent cancer andother degenerative health conditions.

FenugreekFenugreek seeds are the most valuablepart of the plant and have long been usedas a nourishing dietary spice in the MiddleEast, India and the Far East. It is also animportant constituent of curries. Intraditional medicine, fenugreek has beenused to treat a number of conditionsincluding diabetes and sore throats, and inpoultices used to treat sores andabscesses. Recent investigations into themedicinal properties of this spice suggest

it is important not only as a prevention forchronic diseases such as diabetes, but alsofor enhancing normal physiologicalprocesses, especially with respect toathletic performance.

Fenugreek is one of the richest sources ofselenium, which is among the mostimportant antioxidant micronutrients.When consumed regularly, seleniumappears to have a protective effect againsta range of cancers, including those of thecolon, lung and prostate.

Fenugreek is rich in vitamins A and D,and also contains smaller amounts ofvitamins B1, B2 and B3. It contains oilthat is similar to cod liver oil and is high

in protein. It also contains the mineralscholine and iron and some lecithin.Fenugreek works on softening hardenedmucous and helps to cleanse toxic wastethrough the lymphatic system. It helpsclear mucous from the lungs and bowels.

Fenugreek helps to alleviate type 2diabetes. According to one study, it mayhelp people with type 1 diabetes as well.A study carried out by Indian researchersrevealed that fenugreek added to a type 1diabetic’s diet helps drop urinary sugarlevels by 54 percent. Because of thepresence of the natural fibregalactomannan, fenugreek slows down therate at which sugar is absorbed into theblood. The amino acid (4-

hydroxyisoleucine) in fenugreek inducesthe production of insulin. Therefore, 15 to20 grams of fenugreek daily isrecommended for controlling blood sugar.

Fenugreek possesses anti-carcinogenicproperties. The steroid, diosgenin, infenugreek is colon cancer protective.Fenugreek is also used to treat wounds,inflammation and gastrointestinalailments. It helps in antioxidation, soprevents and repairs damage caused byfree radicals. According to Ayurvedic andChinese medicines, fenugreek can be usedfor inducing labour and aiding digestion. Itis also good for improving metabolismand health, and soothes irritated skinconditions when applied externally.

Garam MasalaGaram masala is actually a mixture ofdifferent spices that are added to manyIndian dishes. Typically, garam masalaincludes cumin, coriander, cardamom,black pepper and cinnamon, but may alsoinclude bay leaves.

The combination of spices offers manybeneficial properties. Cinnamon is anti-microbial and anti-inflammatory and itmay help boost brain function and controlblood sugar in people with diabetes.Cumin is an excellent source of iron. Itaids digestion and has cancer-fightingproperties. Coriander is sometimes

referred to as an anti-diabetic plantbecause it helps control blood sugar. Italso has anti-inflammatory properties andit helps lower cholesterol (see above formore information on the spices used inmaking garam masala).

GarlicGarlic, the bulb of a plant native to theHimalayas and Siberia, is among theworld’s most important spices both from aculinary and medicinal perspective. Usedacross the globe as a pungent foodflavouring, in many societies garlic isused as an important medicinal spice withan array of traditional uses. These include

its use as an antiseptic, anti-asthmatic,anti-rheumatic and as a treatment forcoughs and colds.

In his book Medicinal Seasonings, DrScott explains that the regularconsumption of garlic has a protectiveeffect against a number of differentmalignancies, including cancers of thecolon, breast, bladder, liver, prostate,lung and leukaemia. He identifies thatgarlic also inhibits helicobacter pyloriinfection of the stomach, preventingulceration caused by this bacterium andthereby reducing the risk of stomachcancer.

A large-scale epidemiological Iowa

Women’s Health study looked at the garlicconsumption in 41,000 middle-agedwomen. Results showed that women whoregularly consumed garlic had a 35percent lower risk of developing coloncancer. Many of the health benefits ofgarlic that have been studied come fromgarlic’s abundant antioxidant nutrients.Garlic contains enzymes, calcium, copper,iron, manganese, phosphorus, potassiumand selenium. Vitamins in garlic includevitamins A, B1 (thiamine), B2(riboflavin), B6 and C. Garlic alsocontains dozens of bioflavonoids, morethan 80 sulphur-containing compounds.

Garlic has been shown to fight bacterialinfections, boost the immune system,

balance blood sugar levels, assist in fatmetabolism and reduce high bloodpressure. Studies have shown that thebenefits of garlic extend to the preventionof cancer. Although scientists don’t knowwhy exactly garlic has the ability toprevent cancer, an examination of theamazing phytonutrient content of garlicgives us good reason to believe that garliccould be a potent anti-cancer food.Studies around the world have shown thatpeople who ate more garlic had asignificantly lower incidence of cancer.Typically, these people ate more garlicthan most people would want to becauseof its strong aroma: five cloves or more aday. However, with the availability ofodour-free garlic capsules today, there is

no reason to avoid adding garlic to yourhealthy diet.

GingerDishes made with ginger, onion and garliccombinations are popular in NorthernIndian cuisine. Ginger is used for itswarming properties, unique taste andaroma.

Ginger contains gingerol, a compound thatis thought to relax blood vessels, stimulateblood flow and relieve pain. It iscommonly used as a digestive aid andcontains compounds that ease motionsickness and nausea, and inhibit vomiting.

This makes it a helpful spice for morningsickness or for people suffering from theside effects of chemotherapy. Ginger ishigh in antioxidants and also has anti-inflammatory properties, which means itmay be useful in fighting heart disease,cancer, Alzheimer’s disease and arthritis.

Ginger may be a powerful weapon in thetreatment of ovarian cancer. A studyconducted at the University of MichiganComprehensive Cancer Center found thatginger powder induced cell death in allovarian cancer cells to which it wasapplied. Another study at the University ofMinnesota found that ginger may slow thegrowth of colorectal cancer cells. Acomponent of ginger suppresses

metastasis (i.e. stops the spread) in anytype of cancer cell including leukaemia,skin, kidney, lung and pancreatic cancercells – one of the most exciting andpowerful health benefits of ginger.

Ginger can also be used in treating thecommon cold. By adding a few slices tohot water with lemon and honey, it helpsto ease congestion and cleanses the body.

MintMints are widely used as digestive aids inthe form of teas and are important for theirculinary uses. Certain mints, especiallypeppermint, have some of the most potent

antioxidant properties of all spices. Theseinclude rosmarinic acid, which inhibitsplaque formation in the arteries. Mintsalso contain limonene, which providesprotection against some cancers. Thestrong and refreshing aroma of mint is anexcellent and quick remedy for nausea.Many people keep mentha oil or mintflavoured products with them to avoidnausea, particularly when they aretravelling. Mint balms or mint oil, whenrubbed on the forehead or nose, give quickheadache relief.

While mint oil is a good antiseptic, mintjuice is an excellent skin cleanser. Itsoothes skin, cures infections, itching, etc.,and is also good for acne. Its antipruritic

properties can be used for treating insectbites such as those from mosquitoes,honey bees, hornets and wasps. Being agermicidal and breath freshener, it takescare of oral health by inhibiting harmfulbacterial growth inside your mouth.

Current research shows that enzymespresent in mint may help cure cancerbecause of their anti-cancer properties.The phytonutrient, perillyl alcohol, isbelieved to prevent colon, skin and lungcancer. Another peculiar property, whichis very much contrary to mint’s coolingand soothing effects, is that it inducessweating if consumed during fever,thereby curing it. Mint juice can beapplied to burns to heal and soothe them.

It is also beneficial in rheumatism and issaid to improve brain activity, althoughthere is, at present, insufficient proof.

Mustard SeedsMustard seed is a powerful anti-microbialagent which can kill E. coli bacteria,listeria and other foodborne pathogens.

Mustard seeds are a very good source ofselenium, a nutrient which has been shownto help reduce the severity of asthma,decrease some of the symptoms ofrheumatoid arthritis and help preventcancer. They also qualify as a good sourceof magnesium. Like selenium, magnesium

has been shown to help reduce theseverity of asthma, lower high bloodpressure, restore normal sleep patterns inwomen having difficulty with thesymptoms of menopause, reduce thefrequency of migraines, and to preventheart attacks in patients suffering fromatherosclerosis or diabetic heart disease.

Mustard seeds are also a very goodsource of omega-3 fatty acids, iron,calcium, zinc, manganese, magnesium,protein, niacin and dietary fibre. Theycontain high amounts of phytonutrientscalled glucosinolates. The seeds alsocontain myrosinase enzymes that can breakthe glucosinolates apart into otherphytonutrients called isothiocyanates. The

isothiocyanates in mustard seeds havebeen repeatedly studied for their anti-cancer effects. In animal studies andparticularly in studies involving thegastrointestinal tract and colorectalcancer, intake of isothiocyanates has beenshown to inhibit the growth of existingcancer cells and protect against theformation of such cells.

Mustard seeds may be added to hot ghee(clarified butter used in Indian cuisine) tolend a nutty flavour to many dishes. Theyare also used as flavouring for vegetablesand lentils.

Nutmeg

Nutmeg is used to flavour confectionary aswell as many savoury and sweet dishes. Italso has some traditional medicinal uses,including as a treatment for diarrhoea. Inhigh doses, it has narcotic effects.

Nutmeg provides several importantantioxidants, including eugenol whichinhibits platelet aggregation and oleanolicacid which can lower blood lipids. It alsocontains limonene which, as mentionedpreviously, has preventive propertiesagainst some cancers, and linalool whichhas anti-cancer and antiviral effects.

Nutmeg is known to have anti-inflammatory properties and can be usedto treat joint and muscle pain. The oil

works particularly well for this when it ismassaged into the affected area. It is anintegral herb in Chinese medicine inwhich it is used for stomach pain andinflammation as well as reducing jointswelling.

PaprikaPaprika is unusually high in vitamin C.Hungary’s Nobel Prize-winning ProfessorSzent-Györgyi first discovered the vitaminin paprika chilli peppers. The bell(capsicum) peppers used for paprikacontain six to nine times as much vitaminC as tomatoes by weight. High heatdegrades the vitamin content of peppers,

meaning that commercially dried peppersare not as nutritious as those driednaturally in the sun.

As an anti-bacterial agent and stimulant,paprika can help normalize bloodpressure, improve circulation andincrease the production of saliva andstomach acids to aid digestion.

SaffronKnown as a golden and expensive spice,saffron is indeed a very special andprecious spice with numerous healthbenefits. It is particularly used in cookingto add an aroma and spice to food as it has

the quality of turning any dish into anexotic one.

Saffron has numerous health benefits. Ithas long been used for improvingdigestion and appetite, and the treatmentof kidney, bladder and liver disorders asit helps improve circulation to thedigestive organs. Also, it coats themembranes of the stomach and colonthereby helping to soothe gastrointestinalcolic and acidity. Saffron is found to beextremely beneficial for providing relieffrom gas and acid related problems.

It helps in treating various disorders suchas asthma, atherosclerosis, painfulmenstrual periods and even depression,

amongst others. The spice is consideredas a blood purifier and anti-inflammatory.It helps in relieving inflammation ofarthritis along with providing relief fromjoint pains. It is also said to be a mildsedative which can be used for insomniaand even to treat depression.

Cooking with saffron is popular in theMiddle East, Spain and Italy. It has awonderful aroma and also adds colour tothe food. Saffron contains carotenoids,which are known to inhibit skin tumoursand improve arthritis in variousindependent studies. The numerous activeconstituents in saffron are also known tobring about a positive effect on peoplewith neurodegenerative disorders and

memory problems. Massaging the gumswith saffron helps in reducing sorenessand inflammation of the mouth and tongue.

Saffron is usually used in its dried formand is expensive as a spice and as aherbal supplement. When choosing saffronas a herbal supplement, opt for wholesaffron threads as they tend to have moremedicinal properties than the powder.

Saffron may have anti-cancer effects and italso helps in lowering LDL (‘bad’)cholesterol. Additionally, saffron acts asan antispasmodic and is used in coughsuppressants. It also aids in the treatmentof whooping cough, acidity, headaches,acne and urinary disorders among others.

Research has found anti-cancerousproperties in saffron. This is primarilydue to antioxidants present in it whichprovide protection against various kindsof cancers such as leukaemia and ovariancarcinoma, and which also provideprotection against coronary heart disease,diabetes and hepatitis.

Sesame SeedsSesame seeds are a good source ofmanganese and copper. They are also agood source of calcium, magnesium, iron,phosphorus, vitamin B1, zinc and dietaryfibre. In addition to these importantnutrients, sesame seeds contain two

unique substances: sesamin andsesamolin. Both these substances belongto a group of phyto-oestrogens calledlignans, and have been shown to have acholesterol-lowering effect in humans, andto prevent high blood pressure andincrease vitamin E supplies in animals.Sesamin has also been found to protect theliver from oxidative damage.

TahiniTahini may be made from hulled or un-hulled sesame seeds. The tahini made withun-hulled sesame seeds is richer invitamins and minerals but is darker andhas a stronger flavour, so it may not suit

some recipes. Because the sesame seedsare ground into a paste, tahini is easy todigest, and within half an hour of itsconsumption it provides the body with abalanced supply of energy, vitamins andminerals.

Tahini, being rich in vitamins A, E and B,biotin and choline is a nutritionalpowerhouse. It is also 20 percentcomplete protein making it a richerprotein source than milk, soy beans,sunflower seeds and most nuts. Tahini hasone of the highest sources of methionine,an essential amino acid, and also containslecithin, which reduces the levels of fat inthe blood and also protects againstenvironmental toxins such as nicotine.

Tahini is also high in minerals such asmagnesium, potassium, iron andphosphorus, and is an excellent source ofcalcium. In fact, tahini is claimed to be thebest source of calcium there is and, unlikedairy products that also supply calcium, itis not mucous forming.

TurmericTurmeric comes from the root of theCurcuma longa plant and has a toughbrown skin and a deep orange flesh.Turmeric has long been used as apowerful anti-inflammatory in both theChinese and Indian systems of medicine totreat a wide variety of conditions

including flatulence, jaundice, menstrualdifficulties, bloody urine, haemorrhage,toothache, bruises, chest pain and colic.

Curcumin’s antioxidant actions, the mainphytonutrient in turmeric, enable it toprotect the colon cells from free radicalsthat can damage cellular DNA, asignificant benefit particularly as cellturnover is quite rapid in the colon,occurring approximately every three days.Because of their frequent replication,mutations in the DNA of colon cells canresult in the formation of cancerous cells,so curcumin helps prevent them fromspreading through the body and causingmore harm. A primary way in whichcurcumin does this is by enhancing liver

function. Additionally, other suggestedmechanisms by which it may protectagainst cancer development includeinhibiting the synthesis of a protein thoughtto be instrumental in tumour formation andpreventing the development of additionalblood supply necessary for cancer cellgrowth. Turmeric or curcumin is one ofthe most-researched spices regardingcancer. But curcumin is not well-utilizedby the body – it needs compounds likepiperine (from black pepper) to protect itfrom being degraded by the body’sdigestive enzymes.

Chapter 4

Healthy Sweeteners

There are a lot of sweetenersout there on the market, some

good, others not so good. I havechosen the two listed because of

their health benefits and lowglycemic index (GI).

Agave NectarAgave nectar is a natural sweetenersimilar to honey and can be used tosweeten food and drink. This sweet syrupis an ideal alternative to sugar and is ahealthier choice as it has a low glycemicindex (GI) of 27 as opposed to honey’s GIof 83.

The agave plant has long been cultivatedin the hilly, semi-arid soils of Mexico. Itsfleshy leaves cover the pineapple-shapedheart of the plant, which contains a sweetsticky juice. Ancient Mexicans consideredthe agave to be sacred. They believed theliquid from the plant purified body and

soul.

According to Dr Sahelian, author ofseveral books including The SteviaCookbook, agave contains saponins andfructans, which have anti-inflammatoryand immune system-boosting properties,including antimicrobial capability.

Agave can now be found in manysupermarkets. I use agave nectar syrupfrom The Groovy Food Company,www.groovyfood.co.uk. You can get thesyrup and other products from thiscompany, from regular grocery and healthfood stores like Tesco, Waitrose andHolland & Barrett. More information onagave can be found at

www.blueagavenectar.com.

Manuka HoneyManuka honey is a premium medical-grade honey, exclusively found in NewZealand. It has been discovered that thisunique type of honey has extraordinaryhealing properties that are capable oftreating a wide spectrum of healthconditions such as ulcers, acid reflux,acne, wounds, burns, eczema, MRSAStaph infections, etc. According tobiochemist Peter Molan of the Universityof Waikato, manuka honey is rich inantibacterial properties. He and hiscolleagues have also suggested several

benefits of manuka honey, includingtreatment of sore throats if taken orally.

Manuka honey can be found in somesupermarkets and most health food shops.

Chapter 5

Acid to PlacidBy Samantha Russo

Digestive disorders are on theincrease and they are not alone:

degenerative and chronicdisorders are also on the

incline. Disorders like coeliacdisease, Crohn’s disease,

colitis, gastritis, fibromyalgiaand chronic fatigue syndrome

(CFS) are rapidly increasing in

number, and some of them arefairly modern diseases that

were not really heard of 100years ago. All of these, if nottreated, can lead to cancer.

A lot boils down to our diets –lacking in nutrients, with an

over-reliance on processed andheavily-refined foods –

environmental pollution andstress-filled days. All of these

elements are taking their toll onour overworked systems.

This lifestyle can lead to anincrease in the build-up of

mucous plaque, which coats the

colon, allowing bacteria tobreed and stopping essential

nutrients from being absorbed.To help avoid such problemsand to re-energise your healthwith some gentleness, why notbegin a journey from acid to

placid?

To begin with you mayexperience some discomfort, butthat’s totally normal when yourbody is readjusting to love andtenderness. Here are the fewbasic principles of ‘pain-free

eating’.

Eat as much high watercontent produce (fresh fruitand vegetables) as possibleYou know the saying, ‘You are what youeat’. Well, my new saying is ‘Eat whatyou are’. Our bodies are made up ofpredominantly water and the followingindicates exactly how this is so:

• Saliva is 95 percent water• Blood is 90 percent water• Bone is 22 percent water• Lean muscle tissue is 75 percent water• Lymph is 94 percent water• Lungs and brain are 80 percent water

As the body is largely made up of water, itis only obvious that it needs water to helpkeep it healthy and functioning properly.This is not just about drinking theminimum 8–10 cups of water each day,it’s about eating foods that are naturallyfull of water such as fresh fruit andvegetables. They give your body the waterit needs to help keep all your tissueshydrated and moist which is imperative increating and maintaining your health. So,first, all the nutrients and vitamins foundin fresh fruit and vegetables aretransported to the intestines by the waterin those fruit and vegetables, where theyare absorbed and used by the body.Secondly, that same water that brought thenutrients in also carries the toxic wastes

away from the body. As well as that, mostfresh fruit and vegetables are alkalinefoods, which help your body achieve andmaintain an alkaline pH (7.35).

A few simple suggestions:

• Instead of potato with your lunch (chips,etc), have carrot sticks or cucumberand celery slices.

• If you are still hungry at the end of ameal, have seconds of tossed greensalad instead of anything else.

• Make sure you serve a tray of rawveggies at all parties.

• If the children are hungry after school,give them fresh fruit instead of cookies,crisps or chips.

• Add chopped celery, cucumbers, onionsand peppers to tuna or egg salad.

• Take veggie dippers (cut carrots,cucumbers, cherry tomatoes, broccoli,cauliflower, celery, radishes, peppers,courgettes) to work to nibble oninstead of bending to the vendingmachine.

Correctly combine your foodStop looking for that magic pill that willjustify you eating chemical potionsdesigned to taste unbelievably delicious.If you exist mainly on nutritionally-devoid, chemical-laden junk and expect tofeel and look good or have more energy

than a couch potato, think again. You needto stop complaining and stop taking pillsfor stomach problems, aches and painsand high cholesterol (among other things).All this can be eliminated (or immenselyimproved) by properly combining yourmeals.

If you suffer from a disease such ascancer, heart disease, arthritis or diabetes,listen here: your diet plays a major role inthe development and severity of thosediseases. Cancer cannot exist in a cleanenvironment! It can only survive in a toxicenvironment. Waste that has not beeneliminated from the body makes your bodytoxic. (Remember that fruit and vegetableshelp to eliminate waste.)

For example, uric acid is one of the mostpotent poisons in existence – and highprotein foods (specifically animalproducts) are a major source of it. Whenuric acid settles in your joints, it leads toarthritis. Uric acid does not exist in fruitand vegetables. Basically, your bodyneeds to be fed with high water-contentfoods. You absolutely cannot be healthyand free from diseases without them.

The concept of proper food combining hasbeen around since 1911, believe it or not.But it’s astounding how few people areaware of it or the importance of it. Theidea was originated by Dr WilliamHoward Hay, a New York physician whograduated from NYU Medical College in

1891 and who spent 16 years specializingin surgery. He then developed what isoften a fatal kidney condition calledBright’s disease, and after having nosuccess with traditional medicine, he setout to find alternative methods to curehimself of the disease. He came up withthe idea of food combining, whichconcerns itself with eating in such a wayas to be in harmony with the physiologicalmanner in which different foods aredigested by the human body. That is,certain foods need an acid digestiveenzyme, whereas other foods need analkaline environment. So the two shouldnot be mixed if fast, efficient digestion isto be achieved. Dr Hay cured his Bright’sdisease with this system of eating (now

called the Hay Diet) and went on tobecome a famous author and lecturer.

The concept of food combining has sincebeen adapted by many successful healthpractitioners, researchers and advisors.So basically, our bodies digest differentfoods in different ways. Fresh (non-starchy) vegetables, since they are largelymade up of water, are a more ‘neutral’type of food and pass through the stomachquickly with little or no digestive enzymesnecessary. Starchy foods need an alkalinedigestive enzyme, which starts in themouth with the enzyme ptyalin andcontinues in the stomach and smallintestine. Protein foods are digested byacid, specifically, hydrochloric acid and

pepsin secreted by the stomach.

When an acid and an alkaline are mixedtogether in a lab beaker, they neutralizeeach other. The same concept applies inyour stomach: when acid and alkalinedigestive enzymes are mixed together inyour stomach, they neutralize each otherand, as a result, proper digestion isseriously damaged or completely stopped.With no working digestive enzymes tobreak it down, all that undigested food sitsthere in your stomach for six, seven, eightor even 14 hours and ferments, rots andputrefies until it’s literally forced into thesmall intestine (by your next meal). Thatleads to gas, heartburn, cramps, bloating,flatulence, diarrhoea, and the list goes on.

All this takes huge amounts of energy, soall you want to do is find the nearest placeto curl up for a snooze!

Avoid processed foods andcut down on animal productsThere are endless studies documenting therelationship between the consumption ofanimal products (including all meats,poultry, fish, milk, dairy products andanimal fats) and the development ofdisease and obesity. High cholesterol ispublicized as being one of the primarydisease-causing factors. An interestingfact, however, is that cholesterol does notexist in plants. It is only found in the

tissues of animals. Plus, plant foods arenaturally high in fibre and low in fat,which are the most commoncharacteristics suggested as necessary fora healthy diet. Animal products are high infat and low in fibre – the exact opposite ofwhat is considered ‘healthy’ by manyauthorities.

The most harmful and insulting to thehuman body are processed foods of anydescription. Basically, processed ‘foods’are anything that comes in a jar, box, tin,can or bag with mile-long, hard topronounce ingredients. Many have anindefinite shelf life in your cupboards, andthey don’t go off within a few days of youbuying them the way ‘real food’ does.

Processed foods start off with ‘real food’ingredients … but then those ingredientsare completely destroyed and violatedthrough one or more processes such asbleaching, fragmenting, heating, drying,freeze drying, evaporating and so on andso forth, until they in no way shape orform bear any resemblance to the ‘realfood’ they started off as. Then variouschemicals are added that serve a plethoraof purposes – colouring, preservatives,artificial flavours, appearance enhancers,texture modifiers – plus some good oldvitamins and nutrients are thrown in forgood measure since the original ones inthe food have been processed out.

Maintain an alkaline pHHere is a brief explanation of what pH isand the importance of making sure yours isalkaline (7.35 is ideal). pH (potential ofhydrogen) is the measure of hydrogen ionspresent in a solution. In non-biochemistterms, that means how acid or alkalinesomething is on a scale of 0–14, with 0 asextremely acid, 14 as extremely alkalineand 7 as neutral. Our blood naturally has apH of 7.365, that is, slightly alkaline. Andsince blood is our life force nourishing allour organs and tissues, it is crucial tomaintain its alkaline pH. Our pH isprimarily the result of the food we eat.Other factors like stress and exercise can

affect pH, but far and away the biggestfactor affecting pH is our diet. The goodnews is that a perfect alkaline (about7.35) is pretty easy to achieve andmaintain. There are just three steps.

1. Check your pH regularly. You canpurchase a saliva or urine test kit frommost pharmacies and health shops. Thesaliva test is less accurate and urine isslightly more accurate. Alternatively,you can have a blood test carried outby a doctor, which is the most accuratebut also the most expensive.

2. Drink loads of water – aim for at least8–10 cups per day. Add a little lemonjuice to make it more alkaline. Water is

healthy and helps to flush away thetoxins.

3. Eat a diet of at least 70 percentalkaline foods and properly combineall your meals. Fruit and vegetablessuch as cabbage, celery, parsley,spinach, tomatoes, summer squash, etc.are alkaline foods. A combination ofvegetables and proteins givesabdominal comfort, e.g. fish withvegetables.

Chapter 6

Glossary

Here are definitions of somecommonly used words in this

book.

AntioxidantsAntioxidants are molecules which cansafely interact with free radicals toterminate the chain reaction before vitalmolecules are damaged. Although thereare several enzyme systems within thebody that scavenge free radicals, theprincipal micronutrient (vitamin)antioxidants are vitamins E and C andbeta-carotene. Additionally, selenium, atrace mineral that is required for theproper function of one of the body’santioxidant enzyme systems, is sometimesincluded in this category. The body cannotmanufacture these micronutrients so theymust be included in our diets.

AtherosclerosisAtherosclerosis, also known as ‘hardeningof the arteries’, is a condition in which thewall of an artery thickens as a result of abuild-up of fatty materials such ascholesterol.

CholesterolCholesterol is a soft, waxy substancefound among the fats (lipids) in thebloodstream and in all cells in the body. Itis an important part of a healthy bodybecause it is used to form cell membranes,some hormones and is needed for other

functions. But a high level of cholesterolin the blood is a major risk for heartdisease, which leads to heart attack.

Cholesterol and other fats cannot dissolvein the blood. They have to be transportedto and from the cells by special carriersknown as lipoproteins. There are severalkinds, but the ones to focus on are low-density lipoprotein (LDL) and high-density lipoprotein (HDL).

LDL CholesterolLow-density lipoprotein is the majorcholesterol carrier in the blood. If toomuch LDL cholesterol circulates in theblood, it can slowly build up in the walls

of the arteries feeding the heart and brain.Together with other substances, it mayform plaque that can clog those arteries.This condition is known asatherosclerosis. A clot that forms near thisplaque can block the blood flow to part ofthe heart muscle and cause a heart attack.If a clot blocks the blood flow to part ofthe brain, it causes a stroke. That’s whyLDL cholesterol is known as ‘bad’cholesterol. Lower levels of LDLcholesterol reflect a lower risk of heartdisease.

HDL CholesterolHigh-density lipoprotein is a type of lipiofound in the body. It serves a number of

important functions, including scouring theblood for excess cholesterol, removing theexcess to the liver, where it is brokendown so that the body can eliminate it.This type of cholesterol is sometimesreferred to as ‘good cholesterol’, becauseof its positive health benefits.

Free RadicalsFree radicals are atoms or groups ofatoms with an unpaired number ofelectrons and can be formed when oxygeninteracts with certain molecules. Onceformed, these highly reactive radicals canstart a chain reaction, like dominoes.Their main danger comes from the damage

they can do when they react withimportant cellular components such asDNA or the cell membrane. Cells mayfunction poorly or die if this occurs. Toprevent free radical damage, the body hasa defence system of antioxidants.

Glycemic IndexGI is a measure of the effects ofcarbohydrates on blood sugar levels.Carbohydrates that break down quicklyduring digestion and release glucoserapidly into the blood stream have a highGI; those that break down more slowly,releasing glucose more gradually, have alow GI.

HomocysteineHomocysteine is an amino acid in theblood. Some studies have shown that toomuch homocysteine in the blood (plasma)is related to a higher risk of coronaryheart disease and stroke.

PhytochemicalsPhytochemicals are non-nutritive plantchemicals that have protective or disease-preventive properties. There are morethan a thousand known phytochemicals. Itis well known that plants produce thesechemicals to protect themselves but recent

research demonstrates that they canprotect humans against diseases too. Someof the well-known phytochemicals arelycopene in tomatoes, isoflavones in soyaand flavonoids in fruits. These have allbeen mentioned in Chapter 1 on superfoods.

Each phytochemical works differently.Here are some possible actions:

Antioxidants – Most phytochemicalshave antioxidant activity, protectingour cells against oxidative damage andreducing the risk of developing certaintypes of cancer. Phytochemicals withantioxidant activity include allylsulfides (found in onions, leeks,

garlic), carotenoids (fruits, carrots),flavonoids (fruits, vegetables) andpolyphenols (tea, grapes).

Hormonal action – Isoflavones, whichare found in soya, imitate humanoestrogens and help to reducemenopausal symptoms andosteoporosis.

Stimulation of enzymes – Indoles,which are found in cabbage, stimulateenzymes that make oestrogen lesseffective and could reduce the risk ofbreast cancer. Other phytochemicalswhich interfere with enzymes areprotease inhibitors (soya, beans) andterpenes (citrus fruits, cherries).

Interference with DNA replication –Saponins, found in beans, interferewith the replication of cell DNA,thereby preventing the multiplication ofcancer cells. Capsaicin, found in hotpeppers, protects DNA fromcarcinogens.

Anti-bacterial effect – Thephytochemical, allicin, found in garlic,has anti-bacterial properties.

Physical action – Some phytochemicalsbind physically to cell walls therebypreventing the adhesion of pathogens tohuman cell walls. Proanthocyanidinsare responsible for the anti-adhesionproperties of cranberry. Consumption

of cranberries will reduce the risk ofurinary tract infections and willimprove dental health.

Recipes

Some of these recipes are mineand some are from around the

world. I found that some recipesare made differently in certainregions. That’s not to say they

don’t taste good – having avariety of different cooking

methods makes it more fun. Ihave adjusted some of the

ingredients in the recipes to myown taste; you can do the same,but have fun with them. Enjoy!

Oven TemperatureConversionsThis is an approximate conversion chartbetween gas mark and electric ovens. Itshould be accurate enough for all yourcooking needs, though keep in mind thattemperatures will vary between differenttypes, brands and sizes of ovens, and alsoin relation to your location’s altitude,temperature, humidity, etc.

Chapter 7

Salads

I usually eat salads for lunch butyou could serve any of these

recipes as part of a dinner menuas a starter. If you eat any of the

salads that contain fruit as astarter, wait at least 20 minutesafter eating the salad, allowing

time for it to be digested, beforehaving your main meal.

Arabic SaladThis salad is simple, healthy and

especially ideal for spring.

Serves 2

2 tomatoes, diced 1 courgette, peeled and chopped ½ red onion, finely chopped 1 tsp cumin 1 tsp coriander, finely chopped ½ tsp cayenne pepper 1 lemon, juiced 1 tbsp water 1 tbsp olive oil 1 tsp flaxseed oil

½ tsp sesame oil Parsley to serve

1. Add the tomatoes, courgette and onionin a salad bowl.

2. Mix the spices, lemon juice, water andoils together and pour over thevegetables.

3. Toss and refrigerate for 1 hour. Servewith a few sprigs of parsley.

Cucumber SaladA cool, refreshing salad recipe –

delicious any time of the year.

Serves 2–4

2 medium cucumbers 1 red onion 1 tomato, chopped 5 sprigs of parsley, chopped 2 tbsp fresh basil 2 tbsp fresh mint 1 tsp flaxseed oil 1 tbsp olive oil 1 garlic clove, minced 1 tbsp balsamic vinegar

1. Slice the cucumbers and onion thinlyand place in a bowl. Add the choppedtomato and parsley.

2. Chop the basil and mint and toss themin.

3. Mix the oils, garlic and vinegar. Pour

over the cucumber and toss together.Refrigerate for 1 hour and serve.

Fruited Rice Salad onAvocado Halves

The flavours of the rice, raisins, apricotsand avocado tossed with the dressingmakes this salad taste just exquisite.

Serves 4

225 g brown rice 5 mm fresh ginger, finely chopped 285 ml water 3 tbsp white wine (add a bit more ifrequired!)

50 g raisins 50 g dried apricots, chopped 50 g almonds, chopped 2 avocados

Dressing 2 tbsp olive oil 1 tbsp flaxseed oil 1 lime, juiced 1 tsp balsamic vinegar 1 tsp maple syrup ¼ tsp curry powder ¼ tsp dry mustard

1. Mix all the dressing ingredientstogether and set aside.

2. Put the rice, ginger and water in a small

saucepan and boil for 15 minutes oruntil the rice is just cooked.

3. Add the wine. Cover tightly and simmerfor 10 minutes on a low heat.

4. Add the raisins, apricots and almonds.Cover and let sit with the heat off for15 minutes.

5. Mix in the dressing and refrigerate for 1hour.

6. Just before serving, halve, seed andpeel the avocados. Fill each half withthe rice salad. Spoon extra rice saladonto each plate and set the avocadohalf in it.

Grapefruit and AvocadoSalad

This versatile salad combines classicflavours with a fresh twist. I

occasionally use an orange instead ofthe grapefruit – it’s still yummy!

Serves 2

1 grapefruit 1 small red onion, finely chopped 1 tbsp dill, chopped 1 tbsp olive oil 1 tsp flaxseed oil 1 lime, juiced 1 head romaine lettuce 1 ripe avocado

1. Section the grapefruit into a salad bowl

with the chopped onion, dill, oils andlime juice. Refrigerate for 1 hour.

2. Chop the lettuce into bite-sized pieces,cube the avocado and add to thegrapefruit mix just before serving.

Mixed Vegetable SaladI sometimes add a teaspoon of honey tothe dressing to give the salad a bit of a

twist.

Serves 2–4

1 head broccoli, chopped into florets 1 head cauliflower, chopped 2 carrots, sliced

1 red onion, chopped 1 (200g) bag bean sprouts (mung beanor mixed) Bok choy, chopped 1 red bell pepper, chopped 50g raisins

Health dressing 1 clove garlic ¼ tsp mustard (optional) ¼ tsp parsley stalks, finely chopped 1 tbsp extra virgin olive oil 1 tsp flaxseed oil 1 tsp balsamicvinegar

1. Crush the garlic, mustard and parsleytogether, and then mix with the liquid

ingredients.2. Place all the vegetables and raisins in a

salad bowl and toss with the healthdressing.

Salat Katzutz (ChoppedSalad – Israeli Salad)

This is a signature dish, used mostly inIsraeli breakfasts. The vegetables should

be as fresh as possible.

Serves 4

1 cucumber, chopped 2 firm and ripe tomatoes, chopped ½ red onion, finely chopped

½ red bell pepper, chopped (optional) 4 sprigs of parsley, chopped

Dressing 1 tbsp olive oil 1 lemon, juiced Salt and pepper

1. Put the chopped vegetables in a saladbowl. Peel the cucumber beforechopping if it is not organic, but this isnot essential. Chop the onion slightlyfiner than the other vegetables.

2. For the dressing, mix the olive oil,lemon juice, salt and pepper togetherand pour over the vegetables. Toss andrefrigerate.

African Fruit SaladThis combination of greens and fruit is

served in all parts of Africa.

Serves 4

200g spinach (preferably babyspinach) 2 heads romaine lettuce 1 head lettuce 1 fresh pineapple, cut into fingers 2 fresh mangos, cut into strips 1 fresh coconut, cut into strips 1 orange, cut into strips with the skinleft on 2 avocados, cut into strips and dipped

in lemon 1 lemon, juiced 2 bananas, cut into chunks 2 tbsp hazelnuts, chopped 225g strawberries, halved 3 limes, zested and juiced 280ml mayonnaise 150ml whipped cream 2 tbsp honey or agave nectar

1. Stem, wash and tear into medium-sizedpieces all the greens and place in asalad bowl.

2. Cut the pineapple into fingers and themangos, coconut and orange into strips,leaving the skin on the orange. Cut theavocados into strips and dip them in

lemon juice. Cut the bananas intochunks, dip them in mayonnaise andcoat with chopped hazelnuts. Cut thestrawberries in half.

3. Grate the limes and add the rinds andlime juice to the mayonnaise, creamand honey or agave nectar.

4. Mix the fruit together with the greensand serve.

Mango Salad

Serves 4–6

2 mangos ½ fresh pineapple 1 orange, juiced

1 lemon, juiced 4 avocados (optional) 225g strawberries

1. Cut the mangos and pineapple into 1 cmcubes and place in a bowl.

2. Mix the orange and lemon juice togetherand pour over the mango andpineapple.

3. Peel, seed and halve the avocados.Place on plates and scoop fruit intoeach half.

4. Garnish with strawberries and serve.

Peri-Peri Chicken or Turkeyand Prawn Mango Salad

(Nigerian)

I tried this for the first time at a friend’sdinner party and I just had to include it

in this book.

Serves 4

2 (200 g) chicken breasts (or turkey) 225 g large king prawns Peri-peri sauce 2 large mangos, firm and ripe 2 large avocados, firm and ripe 2 sweet red peppers (pimento) 200 g cherry tomatoes Rocket salad ½ red onion

Dressing

2 tbsp olive oil 1 lime, juiced 1 bunch coriander, chopped Salt and pepper to taste

1. Cut the chicken into strips.2. Marinate the chicken and prawns in

peri peri sauce.3. Sauté the prawns until cooked.4. Grill or bake the chicken until cooked

through, then set aside to cool.5. Cut the mangos and avocados into

strips. Chop the red peppers and cut thetomatoes in half.

6. Wash the rocket leaves and place in abowl. Add all the other ingredients.

7. Mix the olive oil, lime juice, coriander,salt and pepper. Pour over the salad

and toss.

Thai Tuna or Chicken FruitSalad

This salad is great with either tuna orchicken. If your tastebuds cannot handlechilli, use less or leave it out altogether.

Serves 4

8 lettuce leaves (use different kinds) 2 tbsp coriander, chopped 2 tbsp fresh mint, chopped 1 orange, peeled and sectioned 1 can tuna or 1 chicken breast, cookedand shredded

225 g red seedless grapes, halved ½ cucumber, sliced 1 small red onion, thinly sliced

Dressing Zest of 1 lime Juice of 2 limes 3 garlic cloves 2 serrano chillies, halved, seeded andcut into pieces 1½ tbsp fish or soy sauce 1 tbsp honey or agave nectar 5 tbsp cashews, chopped

1. Place half the lettuce in a bowl or on aplatter. Tear the rest of the lettuceleaves into bite sizes and add to the

bowl or platter.2. Sprinkle the coriander and mint over

the lettuce leaves.3. Add the orange, tuna or chicken, grapes,

cucumber and red onion. Refrigeratethis while you make the dressing.

4. Grate the lime zest into a blender orfood processor. Add the garlic,chillies, lime juice, fish or soy sauceand honey or agave, and blend untilsmooth.

5. Pour the dressing over the salad.Garnish with cashews and serve.

Indonesian Rice SaladAdjust the sweetness of the dressing to

your own personal taste.

Serves 4–6

250 g brown rice, cooked 5 tbsp peanut oil 3 tbsp sesame oil 1 orange, juiced 1 garlic clove ¼ tsp cayenne pepper 2 tbsp soy sauce 1 tsp salt 2 tbsp apple cider vinegar 1 can pineapple, crushed 3 spring onions, chopped 1 celery stalk, chopped 110 g bean sprouts 110 g raisins 110 g peanuts, chopped

110 g cashew pieces 2 tbsp sesame seeds 1 green pepper, chopped 1 red pepper, chopped 225 g water chestnut, minced

1. Put the cooked rice in a large bowl.2. Add the oils, orange juice, garlic,

cayenne pepper, soy sauce, salt,vinegar and pineapple and mix well.

3. Mix in the spring onions, celery,sprouts, raisins, peanuts, cashews,sesame seeds, peppers and waterchestnuts.

4. Refrigerate for 1 hour, allowing thesalad to chill and marinate.

Sesame-Spinach Salad(Shigmchi Namul – Korean)Use this salad as an accompaniment to

grilled chicken or fish.

Serves 2–4

200 g bag of spinach 1 litre water

Dressing ¼ tsp salt (optional) ½ tsp honey or agave nectar 1 tsp soy sauce 2 tbsp sesame oil 2 tsp sesame seeds

1. Wash the spinach and remove the stems.2. Bring the water with a little salt to a

boil. Blanch the spinach in the hotwater and then remove to an ice waterbath.

3. Drain the spinach when cool andsqueeze it by hand to remove excessmoisture. Transfer to a cutting boardand chop with a knife.

4. Mix the salt, honey or agave nectar, soysauce and sesame oil in a bowl, and setaside.

5. Toss the spinach and dressing in a bowland garnish with sesame seeds.

Asian Twisted Rice SaladA nutritious Asian salad that can be

served hot or cold.

Serves 4

250 g brown or Thai rice, cooked 1 carrot, chopped or shredded 2 spring onions 2 celery stalks, chopped 1 apple, cored and chopped 110 g Chinese peas cut horizontallyinto 1 cm pieces 50 g peanuts, chopped

Dressing 8 tbsp olive oil 2 tbsp soy sauce 1 lemon or lime, juiced

1 tsp dark sesame oil 1 garlic clove, crushed

1. Put all the vegetables and fruit in asalad bowl and toss with the cookedrice.

2. Sprinkle with half the nuts, leaving therest for garnishing.

3. Whisk the olive oil, soy sauce, lemonjuice, sesame oil and garlic in a smallbowl.

4. Add half the dressing to the salad andtaste. You might require more dressingdepending on the type of rice used.

5. Garnish with the remaining nuts.

Indian Tomato Salad

The dressing for this salad gives a divinetaste of India.

Serves 2

4 tbsp olive or grapeseed oil 2 tbsp wine vinegar 1 lime, juiced 1 garlic clove, crushed 1 tsp Dijon mustard ¼ tsp ground cumin ¼ tsp salt ¼ tsp ground black pepper 5 sprigs fresh mint, chopped 2 large tomatoes, sliced 1 red onion, thinly sliced ½ cucumber, thinly sliced

1. In a large bowl, whisk together the oil,vinegar, lime juice, garlic, mustard,cumin, salt and pepper.

2. Stir in the mint. Add the tomatoes,onion, and cucumber, and toss gently.

3. Garnish with additional mint leaves.Cover and refrigerate for up to 2 hours.

4. Serve as a side dish with any meal. Itgoes very well with chicken or salmon.

Greek SaladGreek salad is a salad bar staple. Whenit is prepared with proper ingredients it

encompasses everything that is goodabout the simple food of the

Mediterranean.

Serves 2

1 head romaine lettuce, torn into bite-sized pieces 1 red onion, sliced 1 cucumber, sliced 4 tomatoes, sliced Kalamata olives Feta cheese, crumbled

Dressing 4 tbsp olive oil 1 lemon, juiced 2 garlic cloves, crushed 1 tsp dried oregano

1. Whisk together the oil, lemon, garlic

and oregano, and set aside.2. Put all the vegetables in a bowl. Add

the olives and cheese.3. Pour the dressing over the salad and

toss.4. Serve with pita and humous.

Apple and Spinach SaladI prefer to use gala apples for this, butany type of apple is fine except Granny

Smith’s.

Serves 2

3 apples, peeled, cored and diced 3 spring onions, chopped 3 celery stalks, chopped

2 lemons, juiced 4 tbsp mayonnaise 4 tbsp tahini 2 tbsp honey or agave nectar 1 bunch spinach, torn into bite-sizedpieces (or 1 100 g bag) 4 tbsp sesame seeds

1. Put the apples, onions and celery in alarge bowl. Sprinkle with the juice of 1lemon to avoid discolouration, and setaside.

2. In a blender or bowl, blend or whiskthe mayonnaise, tahini, honey or agaveand the remaining lemon juice until themixture thickens.

3. Mix into the salad. Cover andrefrigerate until it is time to serve.

4. Just before serving, toss in the spinachand garnish with sesame seeds.

Greek Sweet Potato SaladUse an additional lemon if required.

Serves 2–4

4 sweet potatoes 1 red onion, sliced 4 tbsp olive oil 1 lemon, juiced 2 celery stalks, chopped Salt and black pepper to taste 5 sprigs parsley, chopped

1. Boil the potatoes until tender and keepthem hot.

2. Place the onion in a large bowl.Sprinkle with salt and cold water andallow to stand for 5 minutes. Thendrain.

3. Slice the potatoes and add to theonions. Add the olive oil, lemon juiceand celery, and mix well to absorb thedressing.

4. Season with salt and pepper andgarnish with parsley. Serve warm.

Mechouia (Grilled VegetableSalad – Tunisian)

This traditional Tunisian recipecombines grilled vegetables and hot

chilli to make a delicious salad. Thisrecipe is ideal for barbecues.

Serves 2

2 large red bell peppers 4 medium tomatoes 2 large red onions 1 small hot pepper 1 can tuna 4 tbsp feta cheese, crumbled

Dressing 3 tbsp olive oil 1 lemon, juiced 1 tsp oregano Salt and black pepper to taste

1. Grill the peppers, tomatoes and onionsin a hot oven at 200°C. Turn over onceand grill until soft. Remove from theoven and cool.

2. Remove the seeds from the pepper andchop all the vegetables into smallpieces.

3. Place the vegetables on a servingplatter and top with tuna and fetacheese.

4. Whisk the olive oil, lemon juice,oregano, salt and pepper, and pourover the salad. Serve.

Macedonian SaladI know cabbage is not everyone’s

favourite vegetable but think of the

nutritional benefits and vitamins.

Serves 4

¼ head white cabbage ⅛ head red cabbage 1 green pepper, chopped 1 red pepper, chopped 4 sprigs parsley, chopped 2 celery stalks, chopped 1 carrot 2 tbsp olive oil ½ lemon, juiced Salt to taste

1. Cut the cabbage into thin strips andplace in a bowl.

2. Add the peppers, parsley and celery.3. Grate the carrot and add to the bowl.4. Sprinkle with olive oil, lemon juice and

salt to taste. Mix well and serve.

Vegetable and PomegranateSalad

Pomegranate makes this salad moreinteresting and adds a bit of a twist for

your taste buds.

Serves 2–4

2 green bell peppers, cut into 1 cmcubes 4 large tomatoes, cut into 1 cm cubes

2 red onions, chopped finely 2 cucumbers, peeled and cut into 1 cmcubes ½ pomegranate

Dressing 4 tbsp olive oil 2 tbsp white wine vinegar ¼ tsp coarse salt and black pepper

1. Put the vegetables in a bowl.2. Mix the olive oil, vinegar, salt and

pepper together. Add the dressing tothe salad and toss.

3. Hold the pomegranate over the salad.Using a spatula or spoon, release theseeds and juice over the salad.

4. Refrigerate for 1 hour before serving.

Chapter 8

Dressings and Dips

It is easy to make your owndressings and dips, try to be

creative – adjust the ingredientsin this section to your own taste.Just think, you are making your

own dressings that containabsolutely no preservatives,

how fabulous is that!

Salad Dressings

Healthy Dressing

1 tbsp extra virgin olive oil 1 tsp flaxseed oil 1 tsp balsamic vinegar 1 garlic clove ¼ tsp dry mustard ¼ tsp parsley, finely chopped

Mash the garlic, mustard and parsleytogether. Mix with other ingredients. Usethis dressing with any salad.

Lemon Mint Dressing

4 tbsp fresh mint, chopped 4 tbsp fresh parsley, chopped 1 lemon 2 tbsp olive oil 1 tsp flaxseed oil

Mix all ingredients together and use oversalad. Try it with cucumber salad.

Asian Dressing

1 lime 3 garlic cloves 2 serrano chillies, halved, seeded andchopped 1½ tbsp fish sauce or soy sauce 1 tbsp honey or agave nectar

Crush the garlic and mix in with all otheringredients.

Indian Style Dressing

4 tbsp grapeseed oil 2 tbsp white wine vinegar Juice of ½ fresh lime 1 garlic clove 1 tsp Dijon mustard ¼ tsp ground cumin ¼ tsp salt ¼ tsp ground black pepper 2 tbsp mint, chopped

Crush the garlic with the mint and mix inwith the other ingredients.

Greek Dressing

3 tbsp olive oil 1½ tbsp red or white-wine vinegar ½ tsp salt ¼ tsp oregano ¼ tsp freshly-ground black pepper

Put all ingredients in a small jar, closeand shake thoroughly. Chill beforeserving.

Sicilian Dressing

4 tbsp extra virgin olive oil 2 tbsp red-wine vinegar 80ml water

½ tsp salt ½ tsp black pepper 1 tsp oregano 1 tsp garlic powder or 1 garlic clove,crushed

Put all ingredients in a jar and shakethoroughly.

Dips

Red Pepper Dip

3 red peppers 2 tbsp fresh lemon juice 2 tbsp fresh parsley

1 tbsp olive oil Salt to taste

1. Cut and deseed the red peppers.2. Bake them in the oven on a low

temperature for about 20–25 minutes.Then remove the skin.

3. In a food processor, blend the peppers,lemon juice, parsley, olive oil and salt.

4. Serve with any veggie sticks such ascarrots or cucumbers.

Salsa Dip

5 tomatoes, chopped 1 jalapeno pepper, chopped 1 red bell pepper, chopped

2 tbsp coriander, finely chopped 2 tbsp parsley, finely chopped 1 small red onion, finely chopped 2 garlic cloves, crushed 1 tsp balsamic vinegar or lemon juice

Mix all ingredients together, chill andserve.

Yellow Split Pea Dip

250g dried yellow split peas, rinsedand drained ¾ tsp salt ½ tsp black pepper 1 litre water 1 onion, chopped

2 tbsp extra virgin oil 1 tomato, finely chopped 1 red bell pepper, finely chopped 1 tbsp fresh parsley, chopped

1. Put the split peas with a pinch of saltand black pepper in a saucepan. Pourin enough water to cover the peas by2½ cm and bring to the boil. Reducethe heat to medium and simmer,uncovered, stirring occasionally andadding more water, a little at a time, ifit gets too thick before the peas get softwhich takes about an hour.

2. Mash the peas and allow to cool.3. Stir in half the onion, oil and remaining

salt and pepper. Spread this purée outin a shallow bowl.

4. In a small bowl, mix the remainingonion, tomato, red pepper and parsley.Sprinkle over the purée.

Chapter 9

Soups

Soups are very nutritious andwarming, especially during

winter.

Mixed Vegetable SoupThis is a delightful and nutritious winterwarmer, but it’s also great at any time.

Serves 2–4

1 tbsp olive oil 2½ cm ginger, crushed 1 garlic clove, crushed 2 carrots, finely chopped 1 head cauliflower, chopped 50g broccoli, chopped 1 red pepper, chopped ½ head cabbage, finely chopped 5 green beans, chopped 600 ml water

2 potatoes, chopped ½ tsp soy sauce ¼ tsp red chilli powder 1 medium onion, chopped ½ tsp honey or agave nectar

1. Heat the oil in a saucepan. Add theginger and garlic, and cook for 1minute.

2. Add all the vegetables except thepotatoes and onion.

3. Add salt and stir-fry for 4–5 minutes oruntil the vegetables are cooked.

4. Pour in the water and bring to the boil.5. Add the potatoes, soy sauce and chilli.

Boil until the soup becomes thick andtransparent.

6. Finally, add the chopped onion and

honey or agave nectar and boil foranother 2–3 minutes. Serve hot.

Saffron-rich Soup (MiddleEastern)

This soup is full of interestingcombinations of flavours. Saffron is anexpensive and rich golden spice, which

has several health benefits such asimproving blood circulation and anti-

cancer and antioxidant properties.

Serves 4–6

4 tbsp olive oil 2 medium onions, chopped

2 fennel bulbs, chopped 3 garlic cloves, crushed 1 tsp saffron 1 tbsp boiling water 125 ml white wine 50 g fresh basil, shredded 1 kg tomatoes, finely chopped 450 ml water Salt and black pepper to taste 100g shredded basil to garnish

1. Heat the oil in a large pot. Sauté theonions, fennel and garlic over amedium heat for about 10 minutes.

2. Crumble and soak the saffron in 1 tbspof boiling water for 5 minutes.

3. Pour the wine and soaked saffron, into

the onions, fennel and garlic, then stirin 50 g of basil. Bring to a boil, thenreduce the heat and simmer for aminute or two.

4. Add the chopped tomatoes and water.Bring to a boil, reduce the heat andsimmer for about 30 minutes, partiallycovered.

5. Before serving, add salt and blackpepper to taste, then stir in the basil.Serve hot.

Shrimp Soup (Portuguese)Packed full of vegetables and flavour,

this soup can be served as a substantialfirst course. By adding some more

shrimps, you have a whole meal. I prefer

to use jumbo shrimps.

Serves 4

2 tbsp olive oil 1 onion, coarsely chopped 2 garlic cloves, crushed 2 cans of tomatoes, deseeded andchopped, reserving juice 4 portobello mushrooms, sliced 5 parsley sprigs, chopped 2 celery stalks, chopped 1 bay leaf ½ tsp black pepper ½ tsp cayenne pepper 1 litre fish stock 200 ml dry white wine

2 potatoes 450g raw shrimps, peeled ½ tsp salt

1. In a large saucepan, sauté the onion andgarlic in oil for about 5 minutes.

2. Mix in the tomatoes, mushrooms,parsley, celery, bay leaf, black pepperand cayenne pepper. Lower the heatand cook for about 10–15 minutes.

3. Slowly pour in the fish stock and wine.Stir through and bring to the boil.

4. When the soup is boiling, grate in thepotatoes and allow the mixture tothicken. Reduce the heat and stir in thepeeled shrimps. Simmer for 10–15minutes.

5. Add salt to taste and serve.

Fish Soup with Orzo (Italian)Guaranteed to satisfy the most

demanding of seafood lovers, this Italianversion of fish soup is not only filling but

wholesome as well.

Serves 4–6

2 garlic cloves, sliced 1 tsp cumin 1 tsp paprika ½ tsp salt ½ tsp black pepper 4 tbsp tomato purée 2 tbsp olive oil 1 medium onion, thinly sliced

1 litre fish stock 450g sea bass cut in chunks 200g shrimps 75g orzo (rice-shaped pasta or anyother soup pasta – add more ifrequired) 4 parsley sprigs, chopped ½ each of lemon and lime, sliced thinly

1. Crush the garlic with the cumin,paprika, salt and pepper in a foodprocessor. Then mix in the tomatopurée.

2. Heat the oil in a large saucepan. Addthe onion and sauté for about 5 minutes.

3. Add the spice mixture and stir for 3minutes.

4. Pour in the fish stock and bring to the

boil. Lower the heat and add the fishand shrimps. Cook for 10 minutes.

5. Add the orzo and cook for 10 minutes.6. Garnish with parsley and serve with

wedges of lime and lemon on the side.

Shiitake Bok Choy Soup(Asian)

Chicken can be added to this recipe ifdesired. If so, use a diced chicken breast

and boil together with the carrots andmushrooms.

Serves 4

½ onion, chopped

2 carrots, peeled and sliced 10 dried shiitake mushrooms, brokenup 700 ml water 2 tbsp sesame oil 1 tsp honey or agave nectar 1 cm ginger, crushed 1 tbsp soy sauce ½ tsp each salt and black pepper 110 g bok choy

1. Put the onion, carrots and mushroomsinto a saucepan and add the water.Bring to the boil and simmer until thecarrots and mushrooms are soft.

2. Add the sesame oil, honey or agave,ginger and soy sauce. Add salt and

black pepper to taste.3. Bring back to the boil, then add the bok

choy and simmer until it is tenderwhich should take about 3 minutes.

Tomato Rasam Soup (Indian)In addition to the full spicy flavour, thebest thing about this soup is that it doesnot require a lot of chopping! Leave outthe red chilli peppers if you have a low

tolerance to chilli.

Serves 2

5 tomatoes deseeded, 2 quartered and3 chopped 1 garlic clove

550 ml water 2 tsp ginger, crushed 50g coriander, chopped 1 deseeded green chilli pepper, cutinto small pieces 1 tsp curry powder ½ tsp cumin ½ tsp black pepper 2 tsp salt 2 tsp olive oil ¼ tsp black mustard seeds 2 deseeded red chilli peppers

1. Purée the quartered tomatoes with thegarlic in a food processor and setaside.

2. Boil the water in a medium-sized

saucepan. Add the puréed tomatoes,ginger, coriander and green chilli. Turnthe heat down and simmer for 3minutes.

3. Add the tomato and garlic purée, curry,cumin, black pepper and salt andsimmer for 5 minutes.

4. Put the oil and mustard seed in a smallsaucepan over a high heat. Cover andcook until you hear the mustard seedscrackle, which takes about 1–2minutes.

5. Add the red chillies and cookuncovered, stirring until they start tobrown. This takes about 60 seconds.Pour into the soup and stir. Serve hot.

Spiced Tomato Soup (Indian)

This soup is deliciously spicy, completelyvegetarian and has almost no

cholesterol.

Serves 4

2 garlic cloves 1 serrano green chilli, seeded 1 onion, chopped coarsely 1 cucumber, diced 2 tbsp salt 450g tomatoes, firm and ripe 1 tbsp tamarind paste 225g fresh coriander, chopped 110g fresh mint, chopped 2½ cm ginger, grated 1 tsp ground cumin

225ml non-fat plain yoghurt (optional) 1 tsp olive oil 2 tsp cumin seeds 1 tsp yellow mustard seeds 1 tsp black mustard seeds

1. In a food processor, blend the garlicand chilli until minced. Add the onionand mince again. Scrape into a largebowl and stir in the cucumber and salt.

2. Meanwhile, bring 3 litres of water tothe boil. Cut an X in the bottom of eachtomato and immerse in the boilingwater for 30 seconds or until thetomato skin begins to curl. Rinse undercold running water until cool andremove skins. Chop the tomatoes andadd with the juice to the bowl

containing the onion mixture.3. In a small bowl, mix the tamarind paste

with 4 tbsp of warm water and pourinto the tomato mixture.

4. Add the coriander, mint and ginger, andmix.

5. In a saucepan over a medium heat, stirthe cumin for 2 minutes, until fragrant.

6. Add the tomato mixture and 400 mlwater, and bring to the boil. Removefrom the heat, cover and chill for atleast an hour.

7. Ladle the soup into bowls and top eachserving with yoghurt (optional).

8. In a non-stick pan with a lid, add theoil, cumin and mustard seeds. Set overa high heat until the spices begin topop.

9. Cover and shake vigorously until thepopping subsides, which should takeabout 1–2 minutes. Spoon the hot seedsover the soup and serve.

Chicken Soba Soup withSpinach (Asian)

Soba is a thin Japanese noodle with anutty flavour and delicate texture.

Serves 4–6

1 litre water 2 chicken breasts, cubed 2 tbsp grapeseed oil 300 g shiitake mushrooms, caps thinly

sliced 4 spring onions, thinly sliced 1 garlic clove, crushed 2½ cm ginger, chopped ⅛ tsp salt (optional) 125 g soba noodles 1 bunch spinach, torn into bite sizes (or100g bag) Juice of 1 lime 1 tbsp soy sauce Extra spring onions to serve, thinlysliced

1. In a large saucepan, add the water andchicken and boil for 15 minutes or untilthe chicken is cooked. Reserve thebroth.

2. Heat the oil over a medium heat in asaucepan. Add the mushrooms, springonions, garlic, ginger and season withsalt. Stir occasionally until themushrooms are cooked, which shouldtake about 5 minutes.

3. Add the chicken broth to the mushroommixture and bring to the boil. Add thesoba noodles and chicken, reduce to asimmer and cook for about 5 minutes.

4. Add the spinach and cook until tender(about a minute). Add the lime juiceand soy sauce.

5. Top with spring onions and serve.

Cream Soup (Senegalese)A creamy Senegalese soup with a strong

curry flavour to it.

Serves 4

2 skinless chicken breasts, chopped(450 g) 1 litre water 2 tbsp olive oil-based or unsaltedbutter 3 Granny Smith apples, peeled, coredand chopped 2 celery stalks, chopped 2 carrots, chopped 1 onion, chopped 1 garlic clove, crushed 3 tbsp curry powder 50g golden raisins

1 sweet potato, diced 110 ml coconut milk Salt to taste ½ tsp cayenne ½ white pepper Mango chutney to garnish

1. Put the chicken in a large saucepan with1 litres of water and bring to the boil.

2. Remove the chicken when cooked andset aside, reserving the broth.

3. In a saucepan, heat the oil-based fat orbutter over a medium heat until thefoam subsides.

4. Add the apples, celery, carrots, onionand garlic, stirring occasionally untilthey begin to soften which should takeabout 10 minutes.

5. Add the curry powder, chicken andraisins, and cook for about a minute.Add the diced sweet potato, cook andstir for 2 minutes.

6. Stir in the chicken broth, cover andsimmer for 1 hour.

7. Stir in the coconut milk and salt to taste.Simmer uncovered for 10 minutes.

8. Add the cayenne and white pepper.9. Cool the soup. Then pour into a food

processor or blender in batches, andblend until smooth.

10. Strain the soup into a large bowl andchill for about 2 to 3 hours until cold.

11. Garnish with ½ teaspoon of chutneyand serve.

Sweet Pea Soup (East

African)I’m not a fan of peas but this turned out

to be very delicious and nourishing.

Serves 4

2 onions, chopped 2 garlic cloves, crushed 2½ cm ginger, peeled and grated 1 tsp salt ¼ tsp cayenne pepper 1 tbsp garam masala 2 tomatoes, chopped 1 sweet potato, diced 700 ml water 600 g green peas

1. Sauté the onions and garlic in asaucepan for 5 to 10 minutes.

2. Add the ginger, salt, cayenne pepperand garam masala and cook for a fewminutes, stirring often.

3. Mix in the tomatoes and sweet potato.Add 400 ml water and stir. Bring to theboil. Reduce the heat, cover andsimmer for 5 minutes.

4. Add half the peas, cover and simmerfor 10 minutes.

5. Remove from the heat and add theremaining water.

6. Blend in batches in a blender untilsmooth.

7. Return to the saucepan. Add theremaining peas and cook on a mediumheat for 3–5 minutes.

Shorba (Algerian)Soup is typically the first course in an

Algerian meal. This soup draws itsflavours from a combination of spices,

herbs and vegetables.

Serves 4–6

3 skinless chicken breasts, cubed 1 onion, grated ½ courgette, grated ½ potato, grated ½ celery stalk, chopped 1 carrot, chopped 2 tsp salt ½ tsp black pepper

½ tsp cinnamon 1 tbsp paprika 2 tbsp tomato paste 1 tbsp olive oil 50 g dried chick peas, soakedovernight in water and drained (orcanned and drained is fine) 1 litre water 110 g orzo or other soup pasta 1 tbsp parsley, chopped 1 tsp fresh mint, chopped 1 lemon, sliced

1. Put the chicken, onion, courgette,potato, celery, carrot, salt, pepper,cinnamon, paprika, tomato paste, oil,chick peas (if using dried) and 700 ml

water in a large pot.2. Simmer covered over a low heat for 20

minutes.3. Add the remaining water, bring to the

boil and simmer for 45 minutes.4. Add the orzo and chick peas (if using

canned). Cook for 10 minutes.5. Add the parsley and mint. Serve with

lemon slices.

Fish Soup (Cape Verdean)Cape Verdean food is an enticingmixture of Creole, Portuguese and

African flavours. The islands have awealth of seafood, which is often cookedstraight from the sea. One of the nationalfavourites is a slow-boiled stew of corn,

beans, vegetables and marinated tuna,called Catchupa.

Serves 4

3 onions, chopped 4 spring onions, chopped 2 tomatoes, chopped 1 green bell pepper, chopped 1 red bell pepper, chopped 3 tbsp olive oil 1 kg sea bass or cod, cut into smallpieces 1 litre water 6 potatoes, diced 3 sweet potatoes, diced 1 (30g) bunch fresh parsley, chopped

1. Sauté the chopped onions, springonions, tomatoes and peppers in a largesaucepan with the oil.

2. Add the cut fish and 1 litre of water andbring gently to the boil.

3. Add the potatoes and parsley. Reducethe heat and simmer. Add morepotatoes if you want a thicker soup.

Vegetable Soup (SouthAfrican)

Every country has its own vegetable soupand South Africa is no exception. Thissoup should keep you warm in winter.

Serves 4–6

2 onions, chopped 1 garlic clove, crushed 30 ml olive oil 3 carrots, sliced 2 turnips, sliced 2 celery stalks, chopped 4 courgettes, sliced 1 small butternut squash, peeled,deseeded and chopped 2 medium brinjals/eggplants/aubergines, peeled and diced 2 tbsp fresh tarragon or thyme,chopped 1 litre vegetable or chicken stock Salt and black pepper to taste

1. Sauté the onions and garlic in oil in a

heavy-based saucepan for about 5minutes.

2. Add the carrots, turnips, celery,courgettes, butternut squash, brinjals,tarragon or thyme and stock. Bring tothe boil.

3. Reduce the heat, cover the saucepanand simmer for about 25 minutes oruntil the vegetables are soft.

4. Season to taste and serve.

Tomato and Carrot SoupA nourishing soup, packed with vitamin

C, beta-carotene and lycopene.

Serves 4–6

1 tbsp olive oil 1 onion, chopped 2 garlic cloves, chopped 2 carrots, peeled and chopped 500 g tomatoes, skinned and coarselychopped 1 apple, peeled, cored and chopped 1 bouquet garni 1 bay leaf 1 litre vegetable or chicken stock Salt and freshly ground black pepper totaste 60 ml cream to garnish (optional)

1. Heat the oil in a large saucepan. Addthe onion and garlic and sauté for 10minutes.

2. Add the carrots and stir over a low heatuntil all the oil has been absorbed.

3. Add the tomatoes, apple, bouquetgarni, bay leaf and stock.

4. Season with salt and black pepper, andbring to the boil. Cover the saucepanand simmer for 45 minutes.

5. Remove and discard the bouquet garni.Pour the soup into a blender.

6. Return the soup to the saucepan, heatthrough and adjust the seasoning.

7. Pour into individual bowls, garnishwith 1 tbsp of cream (optional) andserve.

Sweet Potato Soup (SouthAfrican)

An extremely fibre-rich, spicy andsatisfying soup. Use half the chilli orleave it out completely if you have a lowtolerance to chilli.

Serves 4

1 tbsp olive oil 2 onions, chopped 1 serrano green chilli pepper orjalapeno, sliced thinly 1 litre vegetable or chicken stock 3 sweet potatoes, peeled and chopped 2½ cm ginger, grated 1 tsp thyme Salt and black pepper to taste 4 sausages, sliced thickly (optional)

Juice of 1 lemon

1. Sauté the onions in the oil in a saucepanuntil transparent.

2. Add the sliced pepper and stock. Bringto the boil over a medium heat.

3. Add the sweet potatoes, ginger andthyme. Boil then reduce the heat andsimmer for 25 minutes, stirringoccasionally.

4. When the potatoes are cooked, pourinto a food processor, solids first, andpurée. Season with salt and blackpepper to taste.

5. If you are having the soup hot andmeaty, sauté the sausage separatelyuntil crisp. When ready to serve, stir inthe lemon juice, then pour the soup into

individual bowls, either cold or hot.Add the sausage, if applicable, and topwith lemon curls.

Lentil and Courgette Soup(Saudi Arabian)

This is a unique version of a traditionalSaudi Arabian lentil soup. Serve withsome warm pita bread for a thoroughlyfilling and nutritious meal.

Serves 4

275g dried lentils 1 onion, chopped 4 garlic cloves, crushed

1 litre water 2 potatoes, cut into small pieces 1 tsp cumin 1 celery stalk, chopped 2 courgettes, cut into small pieces Salt and black pepper to taste 2 lemons, cut into wedges to serve onthe side

1. Put the lentils, onion and garlic into alarge saucepan. Add the water, coverand bring to the boil. Reduce the heatand simmer for 20 minutes.

2. Stir in the potatoes, cumin, celery andcourgettes. Cover and cook for 15minutes, until the lentils and potatoesare tender.

3. Season with salt and black pepper to

taste.4. When the soup is ready to serve, pour it

into soup bowls, sprinkle with lemonjuice and serve a lemon wedge witheach bowl.

Aromatic Carrot Soup(Moroccan)

The mixture of spices, lemon and honeycreates a burst of excitingly different

flavours in this warming soup.

Serves 4

1 litre vegetable or chicken stock 450g carrots, peeled and chopped

1 garlic clove, crushed ⅛ tsp cinnamon ¼ tsp cumin ½ tsp paprika ½ tsp cayenne pepper or hot sauce Juice of 1 lemon ½ tsp honey or agave nectar ½ tsp orange flower water 1 tbsp parsley, chopped

1. In a medium saucepan, boil the stock.Add the carrots and garlic. Reduce theheat and simmer until the carrots aretender.

2. Remove half the carrots and set aside.In a food processor, blend the carrots,garlic and stock, then return to the

saucepan.3. Mix in the cinnamon, cumin, paprika

and cayenne or hot sauce. Add theremaining carrots to the soup, andsimmer for 10 minutes.

4. When the soup is ready to serve, stir inthe lemon juice, honey or agave andorange flower water. Serve in bowlsand sprinkle with parsley.

Chapter 10

Starters andVegetables

Make sure you wash allvegetables thoroughly,

preferably in filtered or bottledwater, especially if veggies are

not organic. I tend to washveggies like courgettes (veggies

with skin) with salt or lemon.

Avocado Stuffed with Seafood(South African)

If you love avocados, then this recipewill be a treat. It’s an easy-to-preparedish that can be served as a starter or

snack at any time of the day.

Serves 2–4

Juice of ½ lemon 4 tbsp dry white wine 1 tsp curry powder 150 g mayonnaise ½ tsp mace or nutmeg 225 g prawns, cleaned and deveined 450 g crabmeat or lobster meat

1 head romaine lettuce, cleaned andleaves separated 2 avocados, peeled and halved 1 grapefruit, peeled and sectioned

1. Mix the lemon juice, white wine, currypowder, mayonnaise and nutmeg in asmall bowl and set aside.

2. Place the prawns and crabmeat in abowl and add half the dressing. Leaveto marinade slightly.

3. Arrange the lettuce leaves to form cupson plates. Place the avocado halves inthe lettuce cups and spoon in theseafood and dressing. Place 4grapefruit sections on the side of eachplate and serve.

Asian-style ColeslawCrunchy, healthy coleslaw you can enjoy

with any food or just on its own.

Serves 2–4

½ medium head white cabbage, sliced ½ medium head red cabbage, sliced 1 red pepper, chopped 1 yellow pepper, chopped 3 carrots, peeled and shredded 4 spring onions ½ bunch fresh coriander, chopped 50 g roasted peanuts, chopped 3 tbsp rice vinegar 1 tbsp sesame oil

2 tbsp soy sauce 1 tbsp honey or agave nectar 1 cm fresh ginger, peeled and minced 1 garlic clove, crushed 1 jalapeno pepper, deseeded and finelychopped

1. Toss the salad ingredients in a bowl.2. Mix the vinegar, sesame oil, soy sauce,

honey or agave, ginger, garlic andpepper. Mix into the salad.

Bean Cakes (Moi-Moi –Nigerian)

A favourite side dish, especially atNigerian parties. It is easy to prepare

and quite healthy as the cooking methodis steaming. You can get the peeled beansfrom the local African or Asian grocerystores. Banana leaves are usually used

for cooking in cakes but, in theirabsence, I use the foil takeout boxes.

Serves 6

250g black-eyed beans (bean flour canbe used but it’s not the best option) 1 onion 1 red chilli pepper 2 tbsp dried ground crayfish 100 g cooked prawns 2 tbsp grapeseed oil 1 tsp salt

3 hard-boiled eggs (optional), cut intochunks 6 foil takeout boxes

Note. If using already peeled beans, justwash them thoroughly and blend.

1. Place the beans in a large bowl. Coverwith water and soak overnight.

2. Rub the beans briskly between yourpalms to remove the skins. Fill thebowl with water and the skins willfloat to the top. Discard the skins.Continue this action until the beans areclean and no skins are left behind –soak them again if necessary.

3. In a food processor, blend the beans,onion, ground black pepper and 10 ml

of water until smooth.4. Pour into a bowl. Add the crayfish,

prawns, oil and salt and mixthoroughly.

5. In a large saucepan, add enough waterjust to fill the base and bring to theboil. Use the foil boxes as a measuringguide: only half of the box should besubmerged in water. Pour smallamounts of the mixture into individualboxes. If you are using eggs, add someinto each box. Cover with the lids,place in the saucepan and steam for anhour until firm.

6. Serve warm or hot with tomato sauceand salad.

Avocado with Peanut and

Romaine Lettuce

Serves 4

3 avocados (ripe but firm), stoneremoved and cut into cubes Juice of ½ lemon 2 tbsp peanuts, ground ½ tsp cinnamon ½ tsp paprika Salt and chilli powder to taste 1 bunch romaine lettuce leaves,separated and washed 10 g fresh chives, chopped to garnish

1. Place the cubed avocado in a bowl andsprinkle with lemon juice. Set aside.

2. Mix the ground peanuts, cinnamon,paprika, salt and chilli powder togetherthoroughly.

3. Arrange the individual lettuce leaves ona platter like cups.

4. Scoop avocado onto each lettuce leaf,sprinkle peanut mixture over theavocado and garnish with chives.

Baked Sweet Potato SkinsInstead of the traditional potato skin, I

use sweet potatoes for a slightly differenttwist.

Serves 4–6

3 large sweet potatoes

8 tbsp grated parmesan cheese 1 tbsp parsley, chopped 1 tsp basil, chopped ½ tsp garlic powder ½ tsp salt Olive oil spray 1 spring onion, finely chopped 110 ml fat-free sour cream

1. Preheat the oven to 200°C or Gas Mark6.

2. Wash the potatoes thoroughly andpierce all over with a fork. Wrap themindividually in foil and bake for anhour or until they are easily piercedwith a fork. Remove and allow to coolslightly.

3. In a small bowl, mix the parmesan,parsley, basil, garlic powder and salt.

4. When the potatoes are cool enough tohandle, quarter them length-wise.Scoop out the flesh, saving a ½ cmshell. Cut the strips in half crosswise –you should have 20–24 wedges.

5. Line a baking tray with foil. Place thewedges on the tray and coat lightlywith olive oil spray. Top with thecheese mix.

6. Bake in the oven for about 10–12minutes or until golden brown. Placeon a serving platter, sprinkle withchopped spring onions and serve withsour cream.

Creamy Courgette and

GarlicA vegetarian dish everyone will love –

it’s nutritious as well.

Serves 4–6

2 tbsp Olivio or unsalted butter 6 garlic cloves, crushed 1 onion, finely chopped 3 leeks, finely chopped 1 tsp fresh thyme, chopped 3 medium courgettes, washed andgrated 3 medium yellow squash, washed andgrated 2½ tbsp sour cream

½ tsp fresh ground black pepper

1. Melt the Olivio or butter in a saucepan.Add the garlic, onion and leeks andsauté over a low heat for 5 minutes.

2. Mix in the thyme, courgettes andsquash. Cook, stirring frequently for 5–7 minutes or until the courgettes andsquash are tender.

3. Place on a plate, top with sour creamand sprinkle with ground black pepper.

Bok Choy SlawA versatile side dish that goes well with

lamb or chicken. Crunchy and absolutelydelicious.

Serves 4

4 tbsp rice wine vinegar 1 tbsp sesame oil 2 tsp honey 2 tsp Dijon mustard ¼ tsp salt 600 g bok choy, washed and thinlysliced 2 carrots, peeled and shredded 2 spring onions, chopped thinly

1. In a medium bowl, whisk the vinegar,oil, honey, mustard and salt untilsmooth.

2. Add the bok choy, carrots and springonions.

3. Toss to coat thoroughly with the

dressing.

Vegetable Stir FryAn easy way of introducing vegetables asa side dish to your menu. You can makethis dish sweet, spicy or have it as it is.

Chicken or shrimps can be added tomake it a meal on its own.

Serves 4

1 tbsp grapeseed oil 2 red onions, sliced 150 g mushrooms, sliced 2 courgettes, chopped 1 head white cabbage or Chinese

cabbage, shredded 2 tbsp Szechuan stir-fry sauce 1 tsp sesame oil 1 tsp agave nectar or honey (optional) Salt and pepper to taste

1. Heat the grapeseed oil in a wok orsaucepan. Sauté the onions for 2minutes. Add the mushrooms andcourgettes and cook for 3 minutes.

2. Mix in the cabbage. Drizzle the stir-frysauce over the vegetables and sautéuntil the cabbage is just wilted.

3. Drizzle with sesame oil and agave orhoney (if you are using it for a sweettwist). Add salt and pepper to taste.Mix thoroughly.

Spicy VegetablesServe this dish on its own or with

wholemeal pitta bread.

Serves 2–4

2 tbsp olive oil 2 tsp black mustard seeds 2 onions, finely chopped 2 garlic cloves, chopped 1 cm ginger, chopped ½ tsp turmeric ½ tsp coriander 1 tsp ground cumin ¼ tsp chilli powder 2 carrots, peeled and chopped

2 sweet potatoes, peeled and chopped 2 tomatoes, chopped 250 g green beans, trimmed and cutinto small pieces Salt and pepper to taste ½ tsp garam masala

1. Heat the oil in a heavy saucepan and frythe mustard seeds until they pop.

2. Add the onions, garlic and ginger.Sauté, stirring continuously for 5minutes or until the onions are golden.

3. Add the turmeric, coriander, cumin andchilli powder, and sauté for about 30seconds. Then toss in the vegetables.Mix until they are thoroughly coatedwith the spices.

4. Add salt, pepper and 3 tablespoons of

water. Cover and cook for 15 minutesor until the vegetables are tender.

5. Stir gently every 5 minutes and add alittle more water if necessary. Sprinklewith garam masala and stir.

Stewed GreensThis recipe is packed full of nutrients,

vitamins, fibre, folic acid – you can’t gowrong with it.

Serves 4–6

600 g collard greens, washed andchopped 200 g spinach, washed 200 g kale

4 tbsp olive oil 1 onion, chopped 4 tomatoes, chopped 1 green chilli pepper, deseeded andfinely chopped Juice of ½ lemon 1 tbsp plain unbleached flour 225 ml water ½ tsp salt and black pepper

1. Steam the greens in a steamer for about6 minutes. If you don’t have a steamer,pour water into a saucepan and bring tothe boil. Place the greens in a colanderand insert into the saucepan. Cover andsteam for about 6 minutes.

2. Heat 2 tbsp of oil in a frying pan over a

medium heat. Add the onion, tomatoesand pepper. Mix well and cook forabout 5 minutes. Reduce the heat tolow and add the remaining oil.

3. Whisk the lemon juice, flour and halfthe water until smooth and well-blended. Pour into the onion mixtureand mix well.

4. Add the remaining water, cookedgreens, salt and pepper to taste and mixwell. Increase the heat to medium,cover and cook for 3 minutes to heatthrough. Serve with a main dish such asfish or chicken.

Asparagus and Sun-driedTomatoes

The combination of the sun-driedtomatoes and healthy sauce gives a

wonderfully sweet and savoury taste.Serve this on its own as a starter or side

dish with chicken or fish – absolutelydelicious!

Serves 2

1 tbsp olive oil 1 tsp flaxseed oil 1 tsp balsamic vinegar ½ tsp cayenne pepper 2 tbsp sun-dried tomatoes, chopped 15 g parsley, chopped 225 g asparagus 10 g fresh basil, chopped

1. In a small bowl, mix the oils, vinegar,cayenne, tomatoes and half of theparsley together. Leave to marinade for2 hours.

2. Steam the asparagus for about 6 minutesor until just tender.

3. Place the asparagus on a plate. Pour thesauce over, and sprinkle with theremaining parsley and basil.

Baked TomatoesA classic Mediterranean dish, which is

often served as part of a number ofplatters making up a main meal.

Serves 2–4

2 tbsp olive oil 4 large tomatoes, cored and each cutinto 3 thick slices 200 g breadcrumbs 20 g fresh basil, chopped 1 tsp fresh thyme, chopped 1 tsp fresh oregano, chopped 1 garlic clove, chopped Extra olive oil to drizzle

1. Preheat the oven to 180°C or Gas Mark4.

2. Lightly brush half the olive oil on abaking tray. Arrange the tomato slices,cut side up, in a single layer.

3. Mix the breadcrumbs, remaining oil,half the herbs and garlic. Sprinkle over

the tomatoes. Bake for about 5–7minutes or until the breadcrumbs arelightly browned.

4. Place the tomatoes on a serving platter,sprinkle with remaining herbs anddrizzle with olive oil.

Sautéed Bok Choy (Asian)Bok choy isn’t just for salads or Asian

dishes. It is also a perfect vegetable for aquick, healthy side dish. Sautéingconcentrates both the flavour and

nutrition of the vegetable.

Serves 2–4

1 onion, chopped

2½ cm ginger, grated 1 tbsp olive oil ½ tsp sesame oil 500 g bok choy, both white and greenparts sliced 1 tbsp rice wine vinegar 1 tsp fish sauce ½ tsp red pepper, crushed Salt to taste 100 ml chicken stock 1 tbsp sesame seeds

1. In a medium-sized saucepan, sauté theonion and ginger in the oils for 5minutes.

2. Add the bok choy, vinegar, fish sauce,pepper, salt and stock. Mix and sauté

for about 8 minutes.3. Place on a plate and sprinkle with

sesame seeds.

Balsamic MushroomsThese mushrooms can be served hot or

cold, so you can prepare them a daybefore or right before you serve yourmain meal. They take 10 minutes to

prepare.

Serves 2

½ tsp sesame oil 1 onion, chopped 350 g shiitake mushrooms

2 tbsp sundried tomatoes (optional) 2 tbsp balsamic vinegar 1 tbsp red wine 20 g parsley, chopped

1. Sauté the onion in sesame oil in a wokor saucepan for 5 minutes.

2. Add the mushrooms, sundried tomatoes,vinegar, red wine and half the parsley.Mix together thoroughly for 5 minutes,stirring continuously.

3. Place on a serving platter and sprinklewith the remaining parsley.

Chapter 11

Mains

There are many types of foodsand recipes around the world.

It’s a lot of fun discovering andtrying them out. Hope you enjoy

these!

Couscous with Dates, Raisinsand Almonds (Middle

Eastern)This recipe is fruity and nutty – a perfectcombination of flavours. It takes about

10 minutes to prepare.

Serves 4

450 ml water 1 tbsp Olivio (or unsalted butter) Grated peel and juice of 1 orange 1 tbsp honey or agave nectar ½ tsp cinnamon ¼ tsp nutmeg ¼ tsp salt

275 g couscous 110 g almonds, sliced 110 g raisins 110 g dates, chopped

1. Mix the water, half the Olivio or butter,orange peel and juice, honey or agavenectar, cinnamon, nutmeg and salt in amedium saucepan and boil.

2. Add the couscous to the boilingmixture. Then remove from the heat andcover for 10 minutes or until all theliquid has been absorbed.

3. In a small frying pan, heat the almondsover a medium heat, stirringcontinuously until they are toasted. Addthe raisins, dates and remaining Olivioor butter. Heat until the butter has

melted.4. Spread the couscous on a serving

platter and top with almond and datemixture. Serve on its own or withgrilled chicken or fish.

Baked Curried Fish (MtuzaWa Samaki – Kenyan)

A traditional Kenyan recipe for a classiccurried stew of fish and onions full of

aromatic spices.

Serves 4

900 g sea bass or halibut, bonesremoved

3 onions, sliced 3 garlic cloves 1 tsp cayenne pepper 1 tbsp curry powder 125 ml white wine vinegar (optional) ½ tsp ground cardamom ½ tsp cumin ½ tsp salt 4 tomatoes 2 tbsp olive oil

1. Preheat the oven to 180°C or Gas Mark4.

2. Place the fish on a baking tray and addthe onions over the fish.

3. In a food processor, mix the garlic,pepper, curry, vinegar, cardamom,

cumin and salt until smooth.4. Add the tomatoes and oil, and blend for

just 10 seconds. Avoid blending untilsmooth.

5. Pour this mixture over the fish. Coverand bake in the oven for 30 minutes oruntil the fish is cooked. Can be servedwith wholemeal pitta or with rice.

Fish with Herbs in TomatoSauce (Mauritian)

This is a very rich and delicious sauce,which can be made a bit spicy by addingone chopped serrano chilli. Easy on the

lemon with this dish though; use halfinitially and add the rest if required.

Serves 4

1 kg halibut or sea bass (any white fishis fine), cleaned Salt and pepper to taste 3 tbsp grape seed oil 1 onion, finely chopped 2½ cm ginger, crushed 3 garlic cloves, crushed 10 g fresh thyme, chopped 225 g tomatoes, crushed 2 tbsp tomato paste 125 ml dry sherry 25 g fresh parsley, chopped 25 g fresh coriander, chopped Juice of ½ lemon (optional)

1. Preheat the oven to 150°C or Gas Mark2.

2. Cut the fish into serving slices and thenreassemble to make the whole fishagain. Season with salt and pepper totaste. Place the reassembled fish on abaking tray and bake in the oven for10–15 minutes. Remove from the ovenand set aside.

3. Heat the oil in a frying pan. Sauté theonion, ginger, garlic and thyme. Addthe crushed tomatoes and tomato pasteand mix well. Add salt and pepper totaste. Simmer for 10–15 minutes, thengradually add the sherry.

4. Add half the chopped parsley,coriander and lemon juice. Simmeruntil the sauce thickens to your

preferred consistency.5. Preheat the oven again to 200°C or Gas

Mark 6. Sprinkle the remaining parsleyand coriander on the fish in the bakingtray.

6. Pour the tomato sauce over the fishevenly then put the fish back in theoven and bake for 10 minutes. Reducethe heat to 150°C and bake for a further5 minutes. Serve hot with fresh breador boiled or baked yams.

Spiced Salmon on Lentils(Moroccan)

A traditional Moroccan recipe for aclassic dish of salmon cooked in a spicedtomato-based sauce, served on a bed of

lentils. This is a quick and easy recipethat’s low in fat and GI.

Serves 4–6

350 g green lentils 1½ litres water ¼ tsp salt ½ tsp freshly ground black pepper 2 tbsp coriander seeds 2 tbsp fennel seeds 2 tbsp cumin seeds 1 tsp cardamom seeds 2 tsp whole cloves 6 tbsp grape seed oil 8 garlic cloves, crushed 2 large shallots, chopped

2 tbsp harissa (Moroccan hot sauce,available in speciality food shops) orany hot sauce 500 g tomatoes, chopped 6 salmon fillets (175 g with skin) 1 tbsp Olivio or unsalted butter

1. Place the lentils in a saucepan andcover with water. Bring to the boilover a high heat. Reduce the heat tolow, cover and simmer for 25 minutes,stirring occasionally until the lentilsare tender. Season with salt and pepperand set aside, covered.

2. In a frying pan, mix the coriander,fennel, cumin and cardamom seedswith the cloves. Toast the spices over amedium heat for about 3 minutes,

stirring until fragrant. Transfer to aplate to cool. Blend the spices in afood processor or with a mortar andpestle.

3. In a saucepan, heat 4 tbsp of grape seedoil over a low heat. Sauté the garlicand shallots for 5 minutes. Add theharissa and 1 tablespoon of the spicemixture and cook, stirring for 3minutes. Add the tomatoes and juicesand simmer over a medium heat for 5minutes, stirring occasionally. Seasonwith salt and pepper to taste.

4. Preheat the oven to 200°C or Gas Mark6. Season the salmon with salt andpepper and coat with the remainingspice mixture on both sides.

5. Take 2 ovenproof pans and heat 1 tbsp

of oil in each. Add 3 salmon fillets toeach pan, skin-side down with a pieceof butter next to each fillet and sautéfor 3 minutes.

6. Transfer the pans to the oven withoutturning the salmon and bake for about 6minutes or until the skins are crisp andthe fish is cooked through.

7. Reheat the lentils and tomato sauce.Spoon lentils onto the centre of eachdinner plate and place the salmonfillets on top of the lentils. Spoontomato sauce around the lentils andserve.

Melon Soup (Egusi –Nigerian)

There are many variations of makingmelon soup. It is usually served with

ground rice or yams but it can also beserved with rice. This recipe can be

made with fish as well as meat.

Serves 4

300 ml water ½ tsp salt 1 onion, chopped 8 chicken pieces 1 tbsp ground crayfish 2 tbsp palm oil 200 g spinach, chopped 125 g ground melon seeds (egusi)

1. In a saucepan, add the water, salt, onionand chicken, and bring to the boil for10 minutes.

2. Add the ground crayfish and palm oiland simmer for 10 minutes.

3. Sprinkle over the ground melon seedsand simmer on a low heat for 10–15minutes, stirring just once.

4. Add the spinach and cook for anadditional 5 minutes or until it has justwilted.

5. If you are using fish, add this last andcook for 10 minutes or until the fish iscooked through.

Chicken Tagine with Honeyand Apricots (Moroccan)

This recipe is traditionally slow-cookedin a funnel-shaped earthenware tagine.

It can be enjoyed with couscous or on itsown.

Serves 2–4

2 large onions, chopped 1 whole chicken, cut into small pieces 1 tsp black pepper ½ tsp turmeric 1 cinnamon stick (use 2 sticks if youwant a stronger cinnamon aroma andflavour) 450 ml water 450 g dried apricots 2 tsp ground cinnamon

3 tbsp honey or agave nectar 4 tbsp grape seed oil 50 g almonds, peeled 1 tbsp sesame seeds

1. Sauté the onions in a large saucepanuntil soft.

2. Add the chicken, salt, pepper, turmeric,cinnamon stick and water and bring tothe boil. Reduce the heat and simmerfor 20 minutes or until the chicken iscooked. Add more water if necessary.Remove the chicken.

3. Add the apricots to the saucepan andsimmer for 10 minutes. Add the groundcinnamon and honey or agave. Stir andsimmer until the sauce has slightlythickened. Add more honey if

necessary.4. Sauté the almonds in oil for 2 minutes.

Drain the oil from the pan, add thesesame seeds and toast.

5. Return the chicken to the saucepan toreheat.

6. To serve, place the chicken on plates.Pour over the sauce and top withalmonds and sesame seeds.

Peanut Sauce with KingPrawns and Fragrant Rice

(Nigerian)

Serves 2–4

250 g jasmine rice (or any other

fragrant rice) 2 red bell peppers, seeds removed 2 red fresh chilli peppers 1 onion, chopped 2½ cm ginger, crushed 1 garlic clove 10 ml water 200 g large king prawns 1 tbsp unsalted peanuts, roasted 10 g fresh thyme, chopped 15 g fresh coriander, chopped 1 chicken stock cube ½ tsp salt ½ tsp black pepper 1 tsp curry powder

1. Boil the rice using the cooking

instructions on the packet.2. In a food processor, blend the red

peppers, chilli, onion, ginger, garlicand water until smooth.

3. Pour the mixture into a saucepan andsimmer on a low heat for 15–20minutes. Then add the prawns.

4. Blend the peanuts and herbs in a foodprocessor. Add to the sauce and mixwell.

5. Add the chicken stock cube, salt,pepper and the curry powder. Mix andcook for 10 minutes.

6. Spoon the rice onto a plate, top withpeanut sauce and serve.

Chilli Crab with Spinach

(Singaporean)This recipe is one of Singapore’s

national dishes. If you enjoy shellfish,you’re going to love this crab recipe

made with rich-tasting tomato and chillisauce.

Serves 2–4

1 tbsp ketchup 125 ml water 1 tbsp soy sauce 1 tbsp tomato paste 1 tsp corn flour 1 tbsp sesame oil 2 shallots, chopped

2 garlic cloves, crushed 2½ cm ginger, crushed 1 tbsp red chilli, crushed 200 g baby spinach 450 g crabmeat

1. In a medium bowl, mix the ketchup,water, soy sauce, tomato paste andcorn flour.

2. Heat the oil in a saucepan and sauté theshallots for 5 minutes.

3. Add the garlic, ginger and chilli andcook for 1 minute. Add the spinach andcook until just wilted, which takesabout 2 minutes.

4. Stir in the sauce and the crabmeat andsimmer over a medium heat, stirringoccasionally for 5 minutes. Serve with

rice.

Wasabi Salmon Burgers(Japanese)

Try cooking these over a barbecue. Addsome breadcrumbs to add hold. Perfect

for a summer’s day with any kind ofsalad.

Serves 2–4

2 tbsp soy sauce 1 tsp wasabi powder (use more ifrequired) ½ tsp honey 450 g salmon fillet, skinned

2 spring onions, chopped 1 egg, lightly beaten 2½ cm ginger, minced 1 tsp sesame oil 4 tbsp grape seed oil

1. Mix the soy sauce, wasabi powder andhoney in a small bowl until smooth. Setaside.

2. Chop the salmon with a large knife into5 mm pieces and transfer to a bowl.Add the spring onions, egg, ginger andsesame oil. Mix thoroughly.

3. Form the mixture into 4 burgers. Themixture will be moist and loose, but itholds together when the first side iscooked.

4. Heat the grape seed oil in a non-stick

frying pan over a medium heat. Add theburgers and cook for 5 minutes. Turnand continue to cook until they are firmand fragrant, which takes about 5minutes.

5. Spoon wasabi sauce evenly over theburgers and cook for a further 30seconds.

Summer Couscous (Israeli)Serve hot or cold, with grilled fish or

chicken.

Serves 4

225 g couscous 300 ml boiling water

2 carrots, finely chopped 2 celery stalks, finely chopped 1 green pepper, chopped 4 spring onions, chopped 4 sprigs parsley, chopped 50 g raisins 4 tbsp olive oil Juice of ½ lemon 1 garlic clove, crushed ½ tsp salt Black pepper

1. Place the couscous in a medium bowland add the boiling water. Cover andlet stand for about 20 minutes or untilthe water has been absorbed and thecouscous has cooled slightly.

2. Add the finely chopped vegetables,herbs and raisins.

3. In a small bowl, mix the oil, lemonjuice, garlic, salt and pepper. Add themixture to the salad and toss to blend.

Ginger Fried RiceI tend to vary the type of rice I use whenmaking this recipe. You can try this withThai, Jasmine or any other fragrant rice.Add some more vegetables such as sweet

corn if preferred.

Serves 4–6

3 tsp sesame oil 2 eggs, beaten

6 spring onions, chopped 2½ cm ginger, minced 500 g long-grain brown rice, cooked 150 g frozen peas 100 g mung bean sprouts 2 tbsp oyster sauce

1. Heat 1 tsp of sesame oil in a wok overa medium heat. Add the eggs andscramble. Transfer to a plate and setaside.

2. Pour the remaining oil into the wok.Add the spring onions and ginger andstir fry for about 2 minutes untilfragrant. Add the rice and peas and stirfry for about 4 minutes until hot andbeginning to stick to the wok.

3. Add the bean sprouts, oyster sauce and

the eggs. Stir fry, breaking up the eggsfor about 2 minutes. Serveimmediately.

Bengali FishA Bengali meal without fish is apparentlyincomplete. Fish is prepared in the most

nutritious and delicious way tocomplement any Bengali meal. Salt andturmeric are the simplest marinade for

fish in Bengali cooking.

Serves 4

1 kg cod fillets 1 tsp turmeric 6 tbsp mustard oil or grape seed oil

1 tsp salt 4 fresh green chillies, chopped 2½ cm ginger, crushed 2 garlic cloves, crushed 2 onions, chopped 2 tomatoes, chopped 425 ml water 15 g fresh coriander, chopped

1. Preheat the oven to 180°C or Gas Mark4.

2. Cut the cod into bite-sized pieces.3. In a small bowl, mix the turmeric, half

the oil and salt together. Pour over thefish. Place on a baking tray and bakefor 10 minutes. Remove and set aside.

4. In a food processor, blend the green

chilli, ginger, garlic, onions, tomatoesand remaining oil into a paste. Pourinto a saucepan and simmer for 10minutes. Remove from the heat andgently place the fish in the saucewithout breaking up the fish.

5. Return the saucepan to a medium heat.Add the water and cook for 15–20minutes.

6. Garnish with coriander and serve.

Lamb with Potatoes (Delhi-style)

Serves 4–6

2 tbsp grape seed oil

2 onions, chopped 5 garlic cloves 400 g lamb, diced 400 g tomatoes 1 tbsp cumin 1 tsp coriander ½ tsp turmeric ¼ tsp cayenne pepper 3 tsp salt 400 g potatoes, diced 200 g red lentils 700 ml water

1. Heat the oil in a saucepan and sauté theonion, garlic and lamb for 15 minutes.

2. Add the tomatoes, cumin, coriander,turmeric, pepper and salt. Cook on a

high heat for 10–15 minutes.3. Add the potatoes, lentils and water.

Simmer on a low heat for 1 hour and10 minutes. Serve when cooked.

Chicken Kadai (Indian)This is one of my favourites because of

the mixture of spices and chilli. Kadai isan Indian cooking pot that looks like awok, a handle on each side. Serve thiswith naan bread, chappati, or perhaps

with basmati rice.

Serves 4

2 tbsp grape seed oil 1 onion, chopped

2 garlic cloves, chopped 2½ cm ginger, minced 450 g skinless chicken breast, diced 3 tomatoes, peeled and chopped 1 tsp turmeric 2 tsp garam masala ½ tsp chilli powder (or to your taste) Juice of ½ lemon 1 tsp salt 2 tsp coriander to garnish

1. Sauté the onion, garlic and ginger in oilfor 10 minutes.

2. Add the chicken, tomatoes, spices,lemon juice and salt. Mix until thechicken is thoroughly coated and sautéfor 5 minutes. Cover and simmer over

a low heat for 45 minutes.3. Garnish with coriander and serve.

Curried Lentils with SweetPotatoes and Spinach

This is a comforting and healthy meal,full of flavour and spices but not fieryhot. Add more curry powder if you like

your food spicier.

Serves 4

1 tbsp olive oil 1 onion, chopped 2 garlic cloves, crushed 1 tbsp curry powder

2½ cm ginger, minced 1 tsp ground cumin 200 g dried lentils, rinsed 600 ml vegetable or chicken stock 1 sweet potato, peeled and cut into 5mm cubes 100 g baby spinach Salt and pepper to taste 225 ml plain yoghurt (optional) 50 g almonds, chopped

1. Heat the oil in a medium saucepan. Addthe onion and garlic and sauté for 5minutes.

2. Stir in the curry powder, ginger andcumin and cook for 1 minute. Add thelentils and stock and bring to the boil.

Reduce the heat and simmer, covered,for 10 minutes.

3. Add the sweet potato, cover and cookfor 10 minutes until soft.

4. Stir in the spinach and cook for 1minute until the spinach is just wilted.Add salt and pepper to taste.

5. Transfer to bowls and top each with 1tbsp of yoghurt and 1 tbsp of choppedalmonds. Serve hot.

Tofu with Tomatoes andCoriander

A nutritious recipe especially forvegetarians and vegans. Tofu is an

excellent source of protein forvegetarians and vegans and is also rich

in calcium and iron.

Serves 4

1 tbsp grape seed oil 6 spring onions, chopped 2 garlic cloves, crushed 3 tomatoes, deseeded and cut into 2½cm squares 450 g fresh extra firm tofu, drained andcut into 2½ cm squares 1 tsp salt (optional) ½ tsp honey or agave nectar 1 tsp soy sauce ¼ tsp ground coriander ½ tsp black pepper

1. Heat the oil in a wok or saucepan. Stirfry the spring onions and garlic for 2minutes.

2. Add the tomatoes and stir fry for 1minute.

3. Add the tofu, salt, honey or agave, soysauce and coriander. Stir to blend inand cook for 30 seconds.

4. Season with black pepper and servehot.

Spicy Salmon Fillets inTomato and Garlic Sauce

Serves 2–4

2 tsp olive oil

1 onion, coarsely chopped 2 garlic cloves, chopped 1 red bell pepper, chopped 2 tomatoes, coarsely chopped 15 g fresh coriander, chopped 1 can tomatoes, diced 2 tbsp paprika 1 tbsp ground cumin 2 tsp salt 2 tbsp cayenne pepper 1 tsp ground black pepper 125 ml water 450 g salmon fillets, cut into 4individual slices Juice of ½ lemon

1. Preheat the oven to 180°C or Gas Mark

4.2. Heat the oil in an ovenproof frying pan

and sauté the onion and garlic for 5minutes.

3. Add the red pepper, chopped freshtomatoes and coriander. Sauté untiltender.

4. In a medium bowl, mix the canneddiced tomatoes, 1 tbsp paprika, cumin,salt, 1 tbsp cayenne pepper, groundblack pepper and water togetherthoroughly. Add half the mixture to thepan and cook for 10 minutes.

5. Sprinkle 1 tbsp paprika and 1 tbspcayenne onto the salmon and rub in.Add the salmon to the sauce and cookfor 10 minutes.

6. Pour the remaining tomato mixture over

the salmon and continue to cook foranother 10 minutes.

7. Add the lemon juice, cover and cookfor 5 minutes or until salmon is cookedthrough.

8. Remove the cover and place the pan inthe oven. Broil for 7 minutes and thenserve.

Saffron, Courgettes, Peppersand Herb Couscous

Serves 4

300 ml chicken stock 1 tsp salt ½ tsp fresh ground black pepper

¼ tsp ground cumin ½ tsp saffron threads 1 tbsp olive oil 1 tbsp Olivio (or unsalted butter) 2 courgettes, diced 1 onion, chopped 1 red bell pepper, chopped 1 green bell pepper, chopped 250 g couscous 25 g fresh basil, chopped 25 g fresh parsley, chopped

1. Boil the chicken stock in a saucepanand then turn off the heat.

2. Add the salt, pepper, cumin and saffronthreads and allow to steep for at least15 minutes.

3. Heat the olive oil and butter in asaucepan. Add the courgettes, onion,red and green peppers, and cook for 5minutes or until lightly browned.

4. Bring the stock back to the boil.5. Place the couscous in a large bowl, add

the courgettes and peppers and pourinto the hot chicken stock. Cover thebowl tightly with a cover or cling filmand leave to stand for 15 minutes.

6. Add the basil and parsley. Using a fork,toss the couscous and herbs. Servewarm.

Mussels in Tomato andCurry Leaf Sauce (South

African)

Serves 4

1 tbsp grape seed oil 2½ cm ginger, chopped 2 garlic cloves, crushed 1 sprig fresh curry leaves 1 can plum tomatoes ½ tsp chilli powder ½ tsp turmeric ½ tsp tamarind paste 200 ml water ½ tsp cumin seeds ½ tsp salt ½ tsp honey or agave nectar 2 kg fresh mussels 1 sprig fresh mint, finely chopped 10 g bean sprouts

1 red chilli, seeds removed, chopped 1 sprig fresh coriander, finely chopped

1. Heat the oil in a large saucepan andsauté the ginger and garlic.

2. Add the curry leaves, tomatoes, chillipowder, turmeric and tamarind. Cookfor 2 minutes.

3. Pour in the water and simmer for 10minutes.

4. Crush the cumin seeds and add to thesauce.

5. Strain the sauce through a sieve. Addthe salt and honey or agave.

6. Put the mussels in the sauce and simmerfor 3 minutes until they open. Discardany that haven’t opened.

7. Place in bowls. Garnish with mint, bean

sprouts, red chillies and coriander andserve.

Halibut with MediterraneanSalsa

You can substitute halibut with any othertype of white fish.

Serves 2–4

4 halibut fillets 2 tbsp water ½ tsp chilli powder 1 tsp dried thyme 1 tsp freshly grated lemon zest 1 tomato, deseeded and chopped

1 (60g) can kalamata olives or ripeolives, drained and sliced 15 g fresh parsley, chopped Juice of ½ lemon 1 tbsp capers, drained (optional) 2 tsp extra virgin olive oil 1 tsp dried oregano

1. Preheat the oven to 160°C or Gas Mark3.

2. Coat a baking dish with cooking oilspray and arrange the fish in a singlelayer.

3. Pour the water over the fish andsprinkle with chilli powder, thyme andlemon zest. Cover the dish with foiland bake for 15 minutes.

4. In a small bowl, mix the tomato, olives,

parsley, lemon juice, capers, oil andoregano thoroughly. Place the fish on aserving platter, top with the salsa andserve.

Mediterranean Rice andBeans

You can use different types of beans andinclude vegetables, such as peas, if

desired.

Serves 4

2 tbsp olive oil 1 onion, finely chopped 1 garlic clove, crushed

225 g basmati rice, uncooked andwashed 2 tsp ground cumin 2 tsp ground coriander 1 tsp turmeric 1 tsp cayenne pepper 1 litre vegetable stock 675 g minced lamb 1 (400g) can chickpeas, drained andrinsed 1 (400g) can black beans, drained andrinsed Juice of 1 lemon 30 g fresh coriander, chopped 15 g fresh parsley, chopped 4 tbsp pine nuts ½ tsp salt

½ tsp ground black pepper

1. Heat 1 tbsp of the olive oil in a mediumsaucepan. Sauté the onion and garlicfor 5 minutes.

2. Add the rice, cumin, coriander,turmeric and cayenne pepper. Cook,stirring constantly for 7 minutes.

3. Add the vegetable stock and bring to theboil. Reduce the heat, cover andsimmer for 20 minutes.

4. Sauté the lamb in the remaining oliveoil in a saucepan over a medium heatuntil it is evenly browned.

5. Mix the lamb, chickpeas, black beans,lemon juice, coriander, parsley andpine nuts with the cooked rice. Addsalt and pepper to taste. Serve.

Spicy Mackerel (Indian)This recipe gives a spicy zing to the fish

and is ideal served with new potatoesand salad. It can be cooked on a

barbecue in foil packets rather than inthe oven if desired.

Serves 4–6

8 mackerel fillets ½ tsp salt Juice of ½ lime 1 tbsp grapeseed oil 2 carrots, grated ½ tsp ground coriander ½ tsp ground cumin

½ tsp aniseed 1 tsp chilli powder

1. Preheat the oven to 180°C or Gas Mark4. Line an oven tray with foil andgrease the foil. Put the fillets on thetray skin-side down.

2. Rub in the salt and pour over the limejuice. Brush with half the oil and bakefor about 5 minutes.

3. Mix the remaining oil, carrots,coriander, cumin, aniseed and chilli.Sprinkle the mixture over the fish andgrill for 2 minutes.

Chicken in Spicy Tomato andHerb Sauce (Indian)

Serves 4

4 chicken breasts, cut in half 1 tbsp salt Juice of ½ lemon 5 garlic cloves, roughly chopped 2½ cm ginger, roughly chopped 2 onions, chopped 4 tbsp grapeseed oil 1 cinnamon stick, halved 4 green cardamom pods, bruised 4 cloves 1 tsp chilli powder ½ tsp turmeric 1 tbsp ground coriander 250g can chopped tomatoes 1 tbsp black peppercorns, coarsely

crushed 240 ml warm water

1. Rub the lemon juice and salt into thechicken and set aside.

2. In a food processor, blend the garlic,ginger and onions until smooth.

3. Heat the oil in a large saucepan. Addthe cinnamon, cardamom and cloves.Let the spices sizzle gently until thecardamom pods plump up.

4. Add the blended ingredients and stir fryover a medium heat for 5–6 minutes.Reduce the heat and continue stir fryingfor a further 4 minutes.

5. Add the chilli powder, turmeric,coriander and tomatoes. Cook over amedium heat for 5–6 minutes stirring

regularly.6. Add the black pepper and chicken.

Cook over a high heat for about 5minutes.

7. Pour in the water and bring to the boil.Then reduce the heat, cover andsimmer for 25 minutes.

8. Remove the lid and cook for a further6–8 minutes, until the sauce hasreduced to a thick paste. Serve withbasmati rice.

Portuguese Rice and SausagePortuguese cuisine is characterized byrich, filling and full-flavoured dishes

and is closely related to Mediterraneancuisine. I prefer to use Portuguese

sausages but if you can’t get those, anysausage is fine. I sometimes like to

include mixed vegetables such as peas,sweetcorn, carrots, etc.

Serves 4–6

300 g basmati rice 8 Portuguese sausages, cut into thickslices 4 tbsp grape seed oil 1 cinnamon stick 6 green cardamom pods, bruised 6 cloves 1 onion, halved and sliced 3 garlic cloves, crushed 1 tsp chilli powder

½ tsp turmeric 1 green chilli, deseeded and chopped ½ tsp salt 500 ml warm water

1. Wash the rice several times in coldwater until clear, then leave to soak infresh water for 15 minutes.

2. Grill the sausages until browned andcooked through.

3. Heat the oil in a saucepan over a lowheat. Add the cinnamon, cardamom andcloves, and let them sizzle until thecardamom pods are plumped up.

4. Add the onion and cook for about 8minutes until browned. Add the garlic,chilli powder, turmeric and greenchilli. Cook for 2–3 minutes.

5. Drain the rice and add it to thesaucepan. Stir over a medium heat for2 minutes then add the salt and pour inthe water. Bring to the boil over a highheat.

6. Reduce the heat to medium and cookuncovered for 10–15 minutes until thewater has been absorbed. Reduce theheat further to low, mix in the sausages,cover and cook for 6 minutes.

7. Turn the heat off and leave to stand forabout 10 minutes before serving.

Split Peas with Mango SalsaSplit peas are full of potassium, proteinand fibre. Combined with all the spices,

this recipe creates a nutritious and

filling meal.

Serves 4

560 ml water 225 g yellow split peas, rinsed anddrained 1 mango, peeled and cubed 110 ml salsa 100 g can pineapple chunks, choppedcoarsely 10 g coriander, chopped 2 tsp white wine vinegar Juice of ½ lime ½ tsp ground cumin 2 tbsp olive oil 5 spring onions, chopped

½ tsp powdered ginger ½ tsp ground allspice ¼ tsp ground cardamom Juice of ½ orange 4 tbsp vegetable stock ½ tsp honey or agave nectar 200 g kale, washed and chopped

1. Put the split peas and water in amedium saucepan and bring to the boilover a medium heat. Reduce the heat tolow, cover and simmer for 30 minutesor until tender. Drain and set aside.

2. In a medium bowl, mix the mango,salsa, pineapple, coriander, vinegar,lime juice and cumin together. Setaside.

3. Heat 1 tbsp of the oil in a large non-

stick frying pan. Add the spring onionsand sauté, stirring for 3 minutes.

4. Add the ginger, allspice and cardamomand cook for a minute.

5. Stir in the orange juice, stock and honeyor agave nectar. Add the split peas andcook, stirring frequently for 10–15minutes or until the mixture thickens.

6. In another saucepan, heat the remainingoil, add the kale and cook, stirringconstantly for 4–5 minutes or until thekale is just wilted.

7. Place the kale on a serving platter, topwith the split peas mixture, then withthe mango mixture and serve.

Vegetable Casserole

Good food does not have to becomplicated or time-consuming. Use

everyday vegetables from therefrigerator for a warming and heart-

healthy meal.

Serves 4

Peel and juice of 1 orange 2 tsp corn flour 6 sweet potatoes, cut into cubes 2 onions, cut into 6 wedges 2 leeks, thickly sliced 2 carrots, peeled and sliced into 1 cmthick rounds 150 g pitted prunes, halved 225g can unsweetened pineapple

chunks 1 cm ginger, chopped 1 tsp ground cinnamon 4 tbsp toasted almonds, chopped

1. Preheat the oven to 190°C or Gas Mark5. Coat a baking dish with non-stickspray.

2. In a large bowl, mix the orange juiceand corn flour until smooth.

3. Add the orange peel, sweet potatoes,onions, leeks, carrots, prunes,pineapple chunks with juice, ginger andcinnamon. Mix well to blend, pour intothe baking dish and cover with foil.

4. Bake in the oven for 45 minutes.5. Remove the foil and sprinkle with

almonds. Bake for another 15 minutes

and serve.

Greek Stuffed TomatoesAdd more herbs and spices to create yourown unique version. This can be served

as a starter as well.

Serves 3–6

2 tbsp olive oil 1 onion, chopped 100 g spinach, chopped Handful of parsley, chopped 2 tsp dried basil ½ tsp crushed chilli (optional) 50 g breadcrumbs

225 g feta cheese, crumbled ½ tsp salt ½ tsp black pepper 6 large tomatoes, firm and insidesscooped out

1. Preheat the oven to 180°C or Gas Mark4.

2. Heat the oil in a saucepan over amedium heat and sauté the onion for 5minutes. Add the spinach and cook for2 minutes.

3. In a bowl, mix the onion, spinach,parsley, basil, crushed chilli,breadcrumbs, cheese, salt and peppertogether.

4. Stuff the mixture into the tomatoes andbake for 15 minutes. Serve.

Seafood StewA rustic yet sophisticated seafood stewthat will be a winner with both family

and dinner party guests.

Serves 4

4 tbsp olive oil 1 onion, chopped 3 celery stalks, chopped 1 green bell pepper, chopped 1 red bell pepper, chopped 5 garlic cloves, crushed ½ tsp red pepper, crushed 2 tsp dried oregano 1 tsp dried marjoram

3 tbsp fresh basil, chopped 450 ml bottled clam juice 2 cans (425 g) chopped tomatoes 140 ml red wine 450 g white fish, cut into cubes(halibut, haddock or cod) 450g king prawns, shelled anddeveined 450 g scallops (washed and cut in half)or mussels (pre-cooked, removed fromshells and cut in half) Juice of ½ lemon ½ tsp salt and coarsely ground blackpepper Grated parmesan or romano cheese togarnish

1. Heat the oil in a medium saucepan overa medium heat. Add the onion and sautéfor 5 minutes.

2. Add the celery and peppers and sautéfor 2 minutes.

3. Stir in the garlic, crushed pepper,oregano, marjoram and basil. Lowerthe heat and cook for 2 minutes.

4. Add the clam juice, tomatoes and wine.Cover and simmer for 15 minutes.

5. Add the fish, prawns, scallops ormussels. Cook for 4–5 minutes or untilthe seafood is just cooked.

6. Stir in the lemon juice and season withsalt and pepper to taste. Garnish withgrated parmesan or romano.

Russo’s Ratatouille (South

African)

Serves 4

4 tbsp olive oil 1 onion, chopped 5 garlic cloves, crushed 1 bay leaf 1 aubergine, washed and cubed 1 tsp salt 15 g fresh basil, chopped 2 tsp dried oregano 1 tsp rosemary 2 courgettes, washed and cubed 2 yellow squash, washed and cubed 1 red bell pepper, deseeded andchopped

1 green bell pepper, deseeded andchopped 3 tomatoes, chopped 125 ml dry red wine 225 g mushrooms, sliced 15 g fresh parsley, chopped 2 tbsp parmesan cheese, grated(optional)

1. Heat the olive oil in a saucepan. Addthe onion, garlic and bay leaf, and sautéfor 5 minutes.

2. Add the aubergine, salt, basil, oreganoand rosemary. Cover and cook over amedium heat for 10 minutes, stirringoccasionally.

3. Add the courgettes, yellow squash,peppers, tomatoes and wine. Cover and

simmer over a low heat for 10 minutes.4. Mix in the mushrooms and parsley.

Simmer for 5 minutes or until thevegetables are tender.

5. Remove the bay leaf. Serve on a plateand garnish with parmesan.

Chapter 12

Desserts

A few of these desserts includefruit and some also include

digestive aids such as fenneland ginger. Enjoy!

Creamy Dark Chocolate andAlmond Mousse

This recipe is courtesy of KristenSuzanne of kristenraw.com. It’s afabulous dessert, packed full of

nutrients, vitamins and minerals. Youcan use any other flavour of extract – try

orange, it’s fantastic!

Serves 4

75 ml water 1 tsp almond extract 2 tbsp honey or agave nectar 125 g dark chocolate powder (morethan 70 percent cocoa)

2 avocados, deseeded and peeled 2 tbsp almonds, crushed 1 sprig mint (garnish)

1. In a food processor, blend the water,almond extract, honey or agave nectar,chocolate and avocados until smooth.

2. Spoon into goblets or ice cream bowlsand refrigerate for an hour or untilready to serve.

3. Sprinkle with crushed almonds andgarnish with 1 mint leaf per serving.

Coconut Candy (Nigerian)This used to be a firm favourite growingup. I remember making coconut candy

some days after school at home.

Serves 6–8

4 tbsp honey or agave nectar (or 1 tbspunrefined brown sugar) 2 coconuts, flesh shredded (or 700 gdried coconut) 2 tbsp water

1. In a saucepan, heat the honey or agave.2. Mix the coconut and water in a bowl

and add to the saucepan. Cook forabout 5 minutes, stirring continuously.Remove from the heat and allow tocool a little.

3. Scoop 1 or 2 tablespoons into the palmof your hand and roll into a ball. Placeon a platter and repeat using all themixture. Allow to cool completely and

harden.

Baked Bananas

Serves 6–8

4 tbsp fresh orange juice 1 tbsp flour 2 tbsp honey or agave nectar 3 tbsp cinnamon 8 bananas, cut diagonally into 3 pieces 250 ml sour cream 110 g coconut, shredded

1. Preheat the oven to 180°C or Gas Mark4.

2. In a small bowl, mix the orange juice,

flour, honey or agave and half thecinnamon until smooth.

3. Place the bananas in an ovenproof dishand glaze with the syrup.

4. Cover with foil and bake for 10minutes.

5. Place a piece of banana in eachindividual compote dish and top with 3tbsp of sour cream. Dust with cinnamonand sprinkle with 1 tbsp of coconut.

Fruit Salad

Serves 4–6

½ melon, cubed 2 apples, cored and cubed

2 bananas, sliced 5 oranges, peeled, deseeded andchopped Juice of 3 oranges Juice of 1 lemon 1½ tbsp honey or agave nectar 1 tsp vanilla essence 1 tsp cinnamon

Mix all the ingredients in a large bowl.Chill before serving.

Mango and Banana Sundae

Serves 2–4

1 mango, peeled and chopped

2 bananas, peeled and chopped Juice of ½ lemon Juice of 2 oranges Vanilla ice cream

1. In a medium bowl, mix the mango,bananas, lemon juice and orange juicetogether.

2. Spoon the fruit salad into ice creambowls, top with a scoop of ice creamand serve.

Watermelon with FennelSeeds

The best dessert you can have to aiddigestion. Fennel seeds often provide

quick and effective relief from digestivedisorders.

Serves 4–6

1 tbsp fennel seeds 2 tsp salt 1 watermelon, quartered and cut into2½ cm thick slices 2 limes, cut into wedges

1. Heat a frying pan over a low heat forabout 3 minutes until hot. Add thefennel seeds and toast, stirringconstantly for 3–4 minutes. Transfer toa plate and allow to cool.

2. In a food processor or using a mortarand pestle, crush the fennel seeds.

3. Mix the seeds with salt and sprinkleover the watermelon. Serve with limewedges.

Green Tea Poached Pearswith Cream

Serves 4

850 ml water 1½ tbsp green tea leaves 3 tbsp honey or agave nectar 1 tbsp crystallized ginger, chopped ½ tsp almond extract 4 firm, ripe pears, halved and cored 1 tbsp sliced almonds, toasted 125 ml single cream

1. Bring the water to the boil in asaucepan. Add the green tea leaves andstir. Turn off the heat and cover,allowing to steep for 5 minutes.

2. Pour through a sieve into a bowl toremove the leaves and return to thesaucepan.

3. Add the honey or agave, ginger andalmond extract, and bring to the boil.

4. Add the pears, cut side up, and poachover a low heat until quite tender whenpierced with a fork.

5. Transfer to a bowl and let the pearscool in the liquid. Chill for 30 minutes.

6. Place 2 pear halves in each dessertdish. Pour 2 tbsp of sauce over thepears, top with 2 tbsp of cream andgarnish with almonds.

Spiced Dried Fruit CompoteAs well as a nutritious dessert

ingredient, dried fruit is the perfectsnack to eat between meals.

Serves 2–4

225 ml water 1 green teabag 175 g dried apricots, halved 110 g dried figs, halved 110 g dried cherries 1 tbsp honey 1 cm ginger 1 strip lemon rind 1 small cinnamon stick

1. In a medium saucepan, bring the waterto the boil and then remove from theheat.

2. Add the teabag and allow to steep for 5minutes. Remove and discard the bag.

3. Add the apricots, figs, cherries, honey,ginger, lemon rind and cinnamon stick.Bring to the boil.

4. Reduce the heat to low and simmer,stirring occasionally, for 15–20minutes or until the fruit is tender.

5. Remove and discard the ginger, lemonrind and cinnamon stick. Serve warmor chilled.

Pears in Red WineA very delicious and easy to prepare

dessert that can be made the day before.

Serves 4

4 firm pears, washed and peeled,saving the skin 500 ml red wine 2 tbsp agave nectar or unrefined brownsugar 1 cinnamon stick Cream or ice cream (optional)

1. Place the pears and skins in a largesaucepan and add the wine, agave orsugar and the cinnamon. Bring to theboil over a medium heat for about 20minutes, turning the pears over.

2. Remove the pears from the liquid, place

in a dish and set aside.3. Continue cooking the red wine with the

skins and cinnamon, slowly reducingthe liquid until all the alcohol hasevaporated and the liquid consistencyis thick.

4. Remove the cinnamon and pear skinsfrom the syrup and cook further for 5minutes.

5. Add the pears to the syrup and cook for5 minutes.

6. Turn off the heat and let the pears coolto room temperature.

7. Place in individual dessert bowls andtop with syrup. Serve plain or with icecream or cream.

Spiced Oranges

Serves 4–6

4 tbsp honey or agave nectar (or 2 tbspunrefined brown sugar) 2 cloves 1 cinnamon stick 1 cm ginger, sliced thinly 500 ml carton orange juice (preferablyTropicana or fresh juice) 6 oranges, peeled, pith and pipsremoved, and sliced thinly Fresh cream to serve Toasted flaked almonds

1. Place all the ingredients in a saucepanexcept the sliced oranges, cream andflaked almonds. Bring to a boil and

simmer on a low heat for 1½ hours,stirring occasionally, or until themixture thickens like syrup.

2. Mix in the orange slices and transfer toa bowl.

3. Serve in dessert bowls. Top each with1 tbsp of cream and sprinkle with 1tbsp of flaked almonds.

Chapter 13

Smoothies, Juicesand Shots

Make these using a blender orsmoothie maker. I use the

Kenwood Smoothie Pro, whichI find quite easy to use and

clean. I also use the PhillipsHR1865 for juicing. It’s one ofthe best juicers I have used and

pretty easy to clean.

Smoothies

Cleanse SmoothieThis smoothie is packed full of vitaminsand minerals to nourish and cleanse the

body. The lemon and lime, which areknown for their cleansing properties,

contain acid which scours the intestinaltract eliminating toxins and neutralizingharmful bacteria. Celery and cucumberare known for their excellent diuretic

properties, which aid in reducing fluidretention and help reduce blood

pressure. This juice can also be madeusing a juicer. Do not juice if you are

adding avocado.

100g baby spinach, washed Juice of 1 lemon Juice of 1 lime 1 cucumber 3 celery sticks 1 apple 1 cm ginger 1 kiwi, peeled (optional) ½ avocado (optional) ½ tsp honey or agave nectar (optional)

Put all ingredients except the honey oragave in a smoothie maker and blend untilsmooth. If you are using a juicer, do notinclude the avocado because avocadoscannot be juiced. Add the honey or agaveonly if the mixture is a bit sour to your

taste. Add ice cubes and crush for a morerefreshing smoothie.

Peach, Spinach and MintSmoothie

The addition of mint in this smoothiepromotes digestion. Peaches are good

for cleansing the intestine, bladder andkidneys.

100g spinach, washed (preferably babyspinach) 2 peaches, peeled, cored and cubed 3 sprigs mint, washed 1 apple, peeled, cored and cubed Juice of ½ lemon

½ cucumber, peeled if not organic 1 tsp honey or agave nectar

Place all ingredients in a smoothie makerand blend until smooth. It tastes evenbetter with crushed ice.

Antioxidant BoostBerries have a high antioxidant effectwhich aids in destroying free radicals,

boosting the immune system and slowingdown the signs of ageing.

75g blueberries, washed 75g raspberries, washed 1 banana, peeled and chopped

10 strawberries, stems removed andwashed Juice of 1 orange 50 g pomegranate (½ pomegranate withfruit squeezed out) ½ tsp honey or agave nectar (optional)

Place all ingredients in a smoothie makerand blend until smooth.

Pineapple BlastThis is a fantastic cold remedy, full ofVitamin C and a great decongestant.Pineapple contains an enzyme called

bromeline which helps dissolve excessmucous. I make this as a smoothie as Iwant to taste everything but it can also

be juiced if preferred.

1 pineapple, peeled and chopped Juice of 1 lemon 2½ cm ginger 1 tbsp manuka honey

Blend all ingredients in a smoothie makeror juicer.

Super-Charged CinnamonBee pollen has a high concentration of

vitamin B complex as well as vitamins A,C, D and E.

½ blender of almond or rice milk

75g berries (blueberries, cherries orraspberries) 1 avocado 1 banana 3 heaped tbsp fresh bee pollen 1 tbsp raw, organic honey 4 tbsp ground sprouted flax powder 1 tsp cinnamon

1. Half fill your blender with the almondor rice milk. Add all the ingredientsexcept for the flax powder andcinnamon. Turn the blender on lowuntil the mixture is smooth.

2. Add the flax powder and cinnamon andblend well on high for 2 minutes untilcreamy.

Popeye’s Power PunchThis smoothie is good for boosting theimmune system and vitamin B3 is an

excellent aid for brain and nervefunction. Alfalfa sprouts are rich insilicon, excellent for the growth of

strong and healthy hair.

½ bunch of celery 1 bag of spinach ½ green pepper ½ cucumber 30 g parsley, chopped 1 avocado 1 scoop alfalfa 1 scoop bean sprouts

4 tbsp fresh coriander, chopped 1 small tomato 2 spring onions, chopped (optional) 80 ml water 6 ice cubes

Place all the ingredients in a blender, oneby one, and blend until creamy smooth.Add the ice cubes last. Alternatively, youcan make this in a saucepan on your hobusing a low temperature. Stir constantly asif you are making a soup. Leave out the icecubes to make a warm smoothie.

Strawberry SunriseServe chilled as a wonderful vitamin-

packed breakfast.

10 fresh strawberries 1 banana 4 rings of freshly sliced pineapple 225 ml organic soya plain yoghurt A few ice cubes

Place all ingredients in a blender andblend until creamy smooth. Add the icecubes and, if necessary, a splash of waterto reach the right consistency.

Pumpin-Jumpin-PowerA good breakfast smoothie to energize

and boost the immune system. It can alsoaid in reducing blood pressure andreduce inflammation in the body.

1 large banana 8 tbsp organic oat bran – not porridgeoats 1 heaped tbsp sprouted flax powder 225 ml unsweetened soya milk oralmond milk 1 heaped tsp of organic honey ¼ tsp cinnamon powder

Place all ingredients in a blender andblend until smooth. Add a splash moremilk or water if the consistency is notright for your personal taste.

Fabulous Fig FestIf you are using dried figs, soak them in

water for at least 30 minutes first.

5 dried or fresh figs ½ mango ½ avocado 4 tbsp ground sprouted flax powder ½ pineapple, cut into chunks 225 ml fresh apple juice Ice cubes as needed

Put all ingredients in a blender and blendon high for 3 minutes if you are usingdried figs, 2 minutes if you are using freshfigs. Adjust the number of ice cubes toyour taste.

Tantalizing TartI wouldn’t let this one sit around – so

only make as much as you are going todrink right away.

2 cucumbers 2 hard Granny Smith’s apples 1 head of kale (about 7 leaves) or 1bag (200 g) of spinach 1 lemon, remove the skin but keep thewhite pith

Juice everything in a blender or smoothiemaker and enjoy!

Juices

Super C for Energy

To boost energy, aid digestion andimprove skin care. This juice is high infibre, vitamins A and C, lycopene, beta-

carotene and tryptophan.

4 florets of broccoli 1 red pepper ½ cucumber Juice of 1 lime Handful of parsley

Green MambaGood for anaemia, constipation and

cleansing the body of toxins. Packed fullof vitamins A, C, B and K, it also

contains iron and anti-inflammatory

properties.

½ bag of spinach 2 celery stalks ½ fennel ½ cucumber Juice of 1 lime 1 cm ginger

It’s Good for You!Lowers blood pressure and oxygenates

the blood, offers high levels of anti-carcinogens and is a good diuretic.

Contains vitamins A, B, C and K, and isrich in iron, sulphur and fibre.

½ beetroot ½ bag of spinach 2 carrots ¼ cabbage 2 celery stalks 2 tsp flax oil

The Lion Sleeps Tonight!Aids digestion, insomnia, scurvy, skin

and eye care, and keeps the bodyalkaline. Rich in vitamins A, B and C.

4 stalks of celery ½ cucumber Juice of 1 lime

Handful of mint

Heart SmartNatural diuretic, aids digestion and is

good for flatulence. High in vitamins A,C, B and K.

1 cm ginger Handful of mint Handful of parsley 4 celery stalks ½ fennel

Sweet FlushReduces pain and fever, improves hair,

skin and nails, and eases cramps andgout.

Handful of mint Juice of 1 lime 1 cucumber ½ fennel ½ beetroot (optional)

Mootli for MucousRemoves stomach mucous, relieves

constipation, lowers blood pressure,oxygenates the blood and cleanses the

body of toxins.

10 cm mooli (can be found in Japanese

shops) ½ bag of mint ½ beetroot 1 carrot 1 cm ginger

Green GungeHigh in iron and anti-inflammatory

properties, aids digestion, easesdiarrhoea, arthritis and acts as a natural

diuretic.

½ bag of spinach ½ fennel ½ cucumber 5 florets of broccoli

2 celery stalks Handful of parsley 1 cm ginger

ShotsMake these using a juicer.

Tula-TulaThis will make you sleep like a baby.

1 celery stalk Juice of ½ lime 1 tsp honey

Ding-DongKick starts the entire body.

1 cm ginger ½ tsp cinnamon ½ tsp turmeric 1 lemon or lime, juice and rinds

Oh Gracious GutGets rid of tummy mucous.

5 cm mooli Juice of ½ lime Handful of mint 5 cm cucumber

Depressurization SensationInstantly lowers blood pressure.

½ beetroot Juice of ½ lemon 2½ cm ginger

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Grube BJ, Eng ET, Kao YC, et al. (2001)‘White Button Mushroom PhytochemicalsInhibit Aromatase Activity and BreastCancer Cell Proliferation’. Journal ofNutrition. 131(12): 3288–93.

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Nutrition. 80(6): 1459–60.

Cade JE, Burley VJ and Greenwood DC(2007) ‘Dietary fibre and risk of breastcancer in the UK Women’s Cohort Study’.International Journal of Epidemiology.36(2): 431–38.

Wood, R (1988) The Whole FoodsEncyclopedia. New York, NY: Prentice-Hall Press.

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Index

Aacid to placid, 1agave nectar, 1alkaline PH, 1allicin, 1almonds, 1alpha-linolenic acid (ALA), 1angiogenesis, 1aniseed, 1anti-oxidants, 1, 2apples, 1apoptosis, 1arthritis, 1asparagus, 1

atherosclerosis, 1aubergines, 1avocado, 1

Avocado Stuffed with Seafood, 1Avocado with Peanut and Romaine Lettuce, 1Fruited Rice Salad on Avocado Halves, 1Grapefruit and Avocado Salad, 1

Bbananas, 1, 2, 3basil, 1bay leaves, 1beans, 1

Bean Cakes, 1black-eyed, 1kidney, 1mung, 1pinto, 1Spicy Rice and Beans, 1

berries, 1blueberries, 1cranberries, 1raspberries, 1strawberries, 1, 2

beta-carotene, 1, 2, 3beta-cryptoxathin, 1black peppercorns, 1bok choy, 1boron, 1, 2broccoli, 1

bromelain, 1Brussels sprouts, 1bulghur, 1butternut squash, 1

Ccabbage, 1cardamom, 1carrots, 1capsaicin, 1catechin, 1cauliflower, 1celery, 1chicken

Chicken Fruit Salad, 1Chicken Kadai, 1Chicken Soba Soup with Spinach, 1Chicken in Spicy Tomato and Herb Sauce, 1Chicken Tagine with Honey and Apricots, 1Cream Soup,1Melon Soup, 1Peri-Peri Chicken and Prawn Mango Salad, 1Shorba, 1Thai Chicken Fruit Salad, 1

chickpeas, 1chilli, 1chilone, 1

chives, 1cholesterol, 1chromium, 1cinnamon, 1citrus, 1clementines, 1cloves, 1coconut, 1coriander, 1, 2corn, 1courgettes, 1couscous

Couscous with Dates, Raisins and Almonds, 1Saffron, Courgettes, Peppers and Herb

Couscous, 1Summer Couscous, 1

cucumber, 1cumin, 1, 2curry leaves, 1

Ddark chocolate, 1, 2Dates, Raisin and Almond Couscous, 1desserts, 1

Baked Bananas, 1Coconut Candy, 1Creamy Dark Chocolate and Almond Mousse,

1Fruit Salad, 1Green Tea Poached Pears, 1Mango and Banana Sundae, 1Pear in Red Wine, 1Spiced Dried Fruit Compote, 1Spiced Oranges, 1Watermelon with Fennel Seeds, 1

disgenin, 1dips

Red Pepper Dip, 1Salsa Dip, 1Yellow Split Pea Dip, 1

dressings see salad dressings

Eellagic acid, 1epigallocatechin gallatte (EGCG), 1

Ffennel seeds, 1fenugreek, 1ferulic acid, 1, 2fibre, 1fish, 1

Baked Curried Fish, 1Bengali Fish, 1Fish with Herbs in Tomato Sauce, 1Fish Soup, 1Fish Soup with Orzo, 1Halibut with Mediterranean Salsa, 1Spiced Salmon on Lentils, 1Spicy Mackerel, 1Spicy Salmon Fillets in Tomato and Garlic

Sauce, 1Thai Tuna Fruit Salad, 1Wasabi Salmon Burgers, 1

flavonoids, 1, 2, 3folate, 1, 2, 3folic acid, 1, 2flaxseed, 1

free radicals, 1, 2fructans, 1

Ggaram masala, 1garlic, 1ginger, 1gingerol, 1glutamine, 1glucosinolates, 1glycemic index (GI), 1goji berries, 1grapefruits, 1green peas, 1green tea, 1

Hhazelnuts, 1HDL cholesterol, 1, 2homocysteine, 1, 2, 3

Iisoflavones, 1, 2isothiocyanates, 1, 2indoles, 1, 2Indonesian Rice Salad, 1

Jjuices

Green Gunge, 1Green Mamba, 1Heart Smart, 1It’s Good for You, 1Mooty for Mucous, 1Super C for Energy, 1Sweet Flush, 1The Lion Sleeps Tonight, 1

Kkale, 1kiwi, 1

Llamb

Lamb with Potatoes, 1Mediterranean Rice and Beans, 1

lauric acid, 1LDL cholesterol, 1, 2lecithin, 1leeks, 1lemons, 1lentils, 1

Curried Lentils with Sweet Potatoes andSpinach, 1

Lentil and Courgette Soup, 1Spiced Salmon on Lentils, 1

lignans, 1, 2limes, 1limonene, 1lipoprotein, 1lutein, 1lycopene, 1, 2

Mmagnesium, 1, 2manganese, 1manuka honey, 1Mediterranean diet, 1mint, 1miso, 1monounsaturated fat, 1mushrooms, 1mustard seeds, 1

Nnutmeg, 1

Ooranges, 1

Spiced Oranges, 1olives, 1oleic acid, 1, 2omega-3 acids, 1oleuropein, 1onions, 1oncogene, 1oils, 1

avocado, 1flaxseed, 1grapeseed, 1olive, 1palm, 1sesame, 1

Ppaprika, 1pears, 1

Green Tea Poached Pears, 1Pears in Red Wine, 1

pectin, 1peppers, 1phosphorus, 1phtalides, 1phytochemicals, 1pineapple, 1polyacetylene, 1polyphenols, 1polyunsaturated fat, 1pomegranate, 1potassium, 1, 2, 3proanthocyanidins, 1processed foods, 1

Qquinoa, 1

Rraisins, 1Ratatouille, 1red wine, 1resveratrol, 1rice

Asian Twisted Rice Salad, 1Fruited Rice Salad on Avocado Halves, 1Ginger Fried Rice, 1Indonesian Rice Salad, 1Mediterranean Rice and Beans, 1Peanut Sauce with King Prawns and Fragrant

Rice, 1Portuguese Rice and Sausage, 1

Ssaffron, 1salad dressings, 1

Asian Dressing, 1Greek Dressing, 1Healthy Dressing, 1Indian Style Dressing, 1Lemon Mint Dressing, 1Sicilian Dressing, 1

saladsAfrican Fruit Salad, 1Apple and Spinach Salad, 1Arabic Salad, 1Asian Twisted Rice Salad, 1Cucumber Salad, 1Fruited Rice Salad on Avocado Halves, 1Grapefruit and Avocado Salad, 1Greek Salad, 1Greek Sweet Potato Salad, 1Indian Tomato Salad, 1Indonesian Rice Salad, 1Macedonian Salad, 1

Mango Salad, 1Mechouia (Grilled Vegetable Salad), 1Mixed Vegetable salad, 1Peri-Peri Chicken and Prawn Mango salad, 1Salat Katzutz (Chopped Salad), 1Sesame-Spinach Salad, 1Thai Tuna or Chicken Fruit Salad, 1Vegetable and Pomegranate Salad, 1

saponins, 1, 2, 3, 4satsumas, 1seafood

Avocado Stuffed with Seafood, 1Shrimp Soup, 1Chilli Crab with Spinach, 1Mussels in Tomato and Curry Leaf Sauce, 1Peanut Sauce with King Prawns and Fragrant

Rice, 1Seafood Stew, 1

seaweed, 1Carrageen (Irish Moss), 1Dulce 1Kelp, 1

Nori, 1Wakame, 1

selenium, 1, 2, 3, 4serotonin, 1sesame seeds, 1shots

Depressurization Sensation, 1Ding-Dong, 1Oh Gracious Gut, 1Tula-Tula, 1

silica, 1smoothies

Antioxidant Boost, 1Cleanse Smoothie, 1Fabulous Fig Fest, 1Peach, Spinach and Mint Smoothie, 1Pineapple Blast, 1Popeye’s Power Punch, 1Pumpin-Jumpin-Power, 1Strawberry Sunrise, 1Super-Charged Cinnamon, 1Tantalizing Tart, 1

soupsAromatic Carrot Soup, 1Chicken Soba Soup with Spinach, 1Cream Soup, 1Fish Soup, 1Fish Soup with Orzo, 1Lentil and Courgette Soup, 1Melon Soup, 1Mixed Vegetable Soup, 1Saffron-rich Soup, 1Shiitake Bok Choy Soup, 1Shorba, 1Shrimp Soup, 1Spiced Tomato Soup, 1Sweet Pea Soup, 1Sweet Potato Soup, 1Tomato and Carrot Soup, 1Tomato Rasam Soup, 1Vegetable Soup, 1

spices, 1spinach, 1starters

Asparagus and Sun-dried Tomatoes, 1Avocado Stuffed with Seafood, 1Avocado with Peanut and Romaine Lettuce, 1Baked Sweet Potato Skins, 1Baked Tomatoes, 1Bean Cakes, 1

sulforaphane, 1, 2, 3sulfites, 1sweet potatoes, 1

Baked Sweet Potato Skins, 1Curried Lentils with Sweet Potatoes and

Spinach, 1Greek Sweet Potato Salad, 1Sweet Potato Soup, 1

Swiss chard, 1

Ttahini, 1tamarind, 1tangerines, 1thiamine, 1tofu, 1

Tofu with Tomatoes and Coriander, 1tomatoes, 1tryptophan, 1turkey, 1turmeric, 1

Uuric acid, 1

Vvitamins

A, 1, 2B3, 1B6, 1, 2C, 1, 2D, 1E, 1, 2K, 1, 2

vegetablesAsian-style Coleslaw, 1Asparagus and Sun-dried Tomatoes, 1Baked Tomatoes, 1Balsamic Mushrooms, 1Bean Cakes, 1Bok Choy Slaw, 1Creamy Courgette and Garlic, 1Greek Stuffed Tomatoes, 1Russo’s Ratatouille, 1Sautéed Bok Choy, 1Spicy Vegetables, 1Split Peas with Mango Salsa, 1

Stewed Greens, 1Vegetable Casserole, 1Vegetable Stir Fry, 1

Wwalnuts, 1

Yyams, 1yellow split peas, 1

Split Peas with Mango Salsa, 1Yellow Split Pea Dip, 1

yoghurt, 1

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