This is a lovely, very white-looking bread that’s still made with wholegrain rice and quinoa flour. I adapted this from a Dove’s Farm recipe and was hard pressed to stop eating it last night with my buttery spread for bread (see blog). It’s 100% gluten-free, egg-free and dairy-free. Using quinoa flour in this recipe (instead of just rice flour) helps keep you fuller longer. This is because quinoa (pronounced “keen-wa”) is really a seed and not a grain. Quinoa is rich in protein (a whopping 14g per 100g!). If you are catering for fussy tastes which have not tried quinoa before, try omitting the quinoa and substituting with brown rice flour. The next time you make it, add a little quinoa flour, and keep going until you are up to 50% quinoa. The bread will be very sweet made with rice flour only, as rice is naturally very high in sugars.
Makes 1 large (1kg) loaf
1kg loaf tin (a standard loaf tin), oiled and (if you have some greaseproof or silicon paper) bottom-lined
Tinfoil
550ml warm water
2 level tsp honey (this is essential, otherwise the yeast won’t come alive)
2 rounded tsp quick yeast
250g quinoa flour, organic if possible
250g brown rice flour, organic if possible
2 tsp xanthan gum
1 scant level tsp Himalayan or Atlantic sea salt (or omit completely)
3 tbsp oil: virgin macadamia oil or (if you cant get this) olive oil
In a jug or bowl mix the warm water, honey and quick yeast
Into a separate, large bowl sieve the rice flour, quinoa flour, xanthan gum and salt, if using.
Beat in the yeast liquid and the oil and beat until well mixed.
Pour into tin, smooth the top and leave to rise in a warm place for 90 minutes. I put a small chopping board on top of a warm radiator for this and balance the tin on top of this, which seems to rise the dough really well.
Cover the tin with oiled tinfoil. After around 75 minutes, turn your oven on to 220C/200 C fan.
Bake in the preheated oven for 50-60 minutes, until a needle inserted into the centre of the bread comes out clean.
Why this is better for you Brown rice and quinoa are whole foods (they have not been refined). So they’re higher in minerals and vitamins than their white counterparts. That said, all grains (especially rice) are still naturally high in sugars. That means if you want your meals to be vitality-boosting, it’s a good idea to keep bread (or other starchy foods, like potatoes) to no more than 1/4 of the meal!! Research shows that eating only small amounts of carbohydrates (eg. grains, root veg) with lots of veggies and moderate protein helps your body function better than if you live off mostly starchy foods. Because quinoa is high in protein and protein slows digestion, this bread will keep you fuller, longer, reducing the likelihood of energy dips, weight fain and stress due to fluctuating blood sugar.
I created this as a keep-you-fuller-for-longer version of classic leek soup. I swapped the potatoes for white beans because potatoes are mostly just sugars whereas beans are full of nutrients and protein. This is a fantastic winter warmer and a meal in itself. If you feel like it, eat it with some wholemeal bread such as gluten-free or (if you can eat gluten) 100% rye sourdough or other wholemeal 100% sourdough bread.. Enjoy.
For 3:
600g leeks, including all the green part
800ml chicken stock (or use 1 Kallo chicken stock cube and water)
1 large clove garlic, peeled and sliced
About 425g of cooked, drained no-added sugar white beans
(eg. white haricots, canellini or butter beans) – use a tin if you can’t soak and cook your own beans.
Black pepper
1 tbs extra virgin olive oil and extra for drizzling
2 tbs fresh or frozen chopped parsley if you have it
1. Wash and slice the leeks and place in a large saucepan with the garlic and 1 dtbs olive oil and 1 tbs of clean water or stock.
2. Sweat, covered, until leeks are wilted and soft.
3. Add the stock, beans and simmer for a few minutes to warm through.
4. You can eat this soup 3 ways: a) As it is, lots of things floating in broth b) blend half of it with the parsley and mix back in with unblended soup c) blend the whole thing for a totally smooth end product.
5. If you have blended the soup, add water if too thick, reaheat and serve with lots of freshly ground black pepper and a generous drizzle of extra virgin olive oil.
Variations:
Adding a squeeze of lemon juice when serving helps digestion by raising stomach acidity (often low in those over 50 or who suffer from bloating after eating).
Add a heaped teaspoon of dried tarragon when the soup is cooked. It has a lovely buttery flavour and as a herb helps reduce unhelpful bacteria in your gut.
Why this is good for you: Leeks, garlic beans are both a rich source of soluble fibre which encourages friendly bacteria (“probiotics”) to flourish in your gut. Probiotics help balance both male and female hormones, keep skin clear and healthy and promote a healthy, resilient digestive system. They are also critical for a strong immune system that sees off infection AND doesn’t overreact (as seen in autoimmune and inflammatory conditions like hypothyroidism, arthritis, eczema and asthma).
Soluble fibre also binds (sticks to) toxins such mercury, cadmium, lead and arsenic in your gut. If you have mercury fillings, eat tuna, non-organic rice or smoke, you can accumulate mercury, arsenic and cadmium in your body. All toxins need to be quickly eliminated from the body in the stools. Soluble fibre absorbs water, helping to bulk up stools in your colon, thus reducing the risk of constipation. Constipation allows reabsorption of toxins from your bowel which can lead to a variety of health effects such as poor skin, anxiety, headaches, hair loss, hormonal imbalance and weight gain. The protein in the beans and the extra virgin olive oil both help you feel fuller for longer after eating this hearty soup.
Had to rush home last Saturday at lunchtime and there was not a lot in the house. We cobbled this together and it was gorgeous! We thought it had quite a lot of umami – the sort of meaty, satisfying deliciousness chefs and food writers go on about.
If you have a problem with raw onions, try cutting up the onions before you do anything else. Soak them in the lemon juice for 10 minutes – it “cooks” the onions and takes the heat right out. I don’t know how it works, but it does.
For 4
1 dsp of sundried tomato paste, dairy free red pesto or paste from my Indian spiced butternut squash recipe on this blog (ingredients below)
2 tins (about 850g) rinsed, drained, cooked chickpeas
2 tbs lemon juice
3-4 spring onions, finely sliced (or ¼ of a large red onion, thinly sliced or chopped)
Small bunch parsley, chopped (tip: rinse, dry and chop parsley and keep in the freezer for instant use)
1 heaped tbs black olives – pitted or unpitted, whatever you prefer
3 sundried tomatoes, soaked in boiling water for 5-10 mins, drained and chopped (Or use semi sundried, which don’t need to be soaked at all)
Black pepper
2-3 tbs extra virgin olive oil
A handful of leftover bite size pieces of baked or steamed sweet potato, squash, potato, pumpkin, quinoa or millet you might have hanging around the fridge
The Indian spiced butternut squash rub from the recipe on this blog is made by mixing:
1 level tsp turmeric
1 rounded tsp ground cumin
Rounded tsp ground coriander
Half level tsp Himalayan salt or sea salt
2 tbs (140g tin) tomato puree
1 tbs virgin olive oil
In a large bowl mix up the paste or sundried tomato pesto with the lemon juice, olive oil, chopped parsley and a few good grinds of black pepper.
Add the rest of the ingredients and mix to coat. Serve at room temperature.
Serve with a large green salad or as a side dish to roast meat/white fish with a green vegetable.
Variation:
Use a small bunch of roughly chopped coriander instead of parsley, or 1 teaspoonful of chopped fresh rosemary leaves.
Why this is good for you: Herbs and spices are fantastic for your health. They help clear your skin and slow the ageing process. They are also anti-inflammatory, good news for calming your digestive system. Chickpeas and onions are a great source of soluble fibre which provides nourishment for the friendly bacteria in your gut. If you are new to eating beans and pulses, start with small amounts and build up. Friendly bacteria are important for all aspects of wellness, from weight management, to good skin, healthy digestion and strong immunity to prevent infections and colds. Chickpeas are rich in protein (at around 8%) so they can take the place of meat or fish at a meal. If 25% of every meal is protein, you will stay fuller longer and be less prey to cravings. Chickpeas contain magnesium too, which aids relaxation.
This granola is adapted from one I found in Patrick Holfords “Food Glorious Food” cookbook, which I love. Because this granola contains lots of good fats it’s really filling so a little goes a long way. For sweetness, stevia/erythritol is preferable to xylitol but any is acceptable. This keeps for a month in an airtight glass jar in the fridge or a cool dark cupboard. Serve the granola with natural yoghurt, kefir, organic milk or some no-added sugar dairy-free milk (such as additive-free coconut/almond) and some berries or a chopped pear. Yum!
Serves 4-6
1 heaped tbs virgin coconut oil (1 tablespoon = 2 dessertspoons)
150g gluten-free oatflakes, organic if possible (if you can eat gluten, then standard organic porridge/jumbo oatflakes are perfect)
3 level tbs tahini, ideally a raw brand such as Carly’s
3 heaped tbs pumpkin seeds
3 heaped tbs sunflower seeds
3 heaped sesame seeds
3 heaped tbs poppy seeds, flax seeds, halved hazelnuts or walnuts, whichever you fancy
3 heaped dessicated coconut
3 heaped tbs goji berries
1 heaped tsp ground cinnamon
1 heaped tsp ground ginger
To sweeten: 2 tbs xylitol, Dr Coys Stevia Erylite (or 30 drops pure liquid 100% stevia) or monk fruit extract from health stores/online
2 dsp cacao/cocoa powder
Optional (if you have issues digesting fats or if you are a post-menopausal woman):
2 heaped dsp GMO-free lecithin granules health stores (sunflower lecithin is better than soy).
Gently melt coconut oil in a large wide-bottomed saucepan.
Add xylitol or stevia, stir for a second, then add tahini. Stir to mix.
Remove from heat, add oatflakes, mix well, then add everything else, making sure not to heat.
Taste and if you want, add more stevia/xylitol/Dr Coys Stevia Erylite
Why this is good for you Most granola is mainly grain and sugar/honey and doesn’t contain the raw healthy fats or protein needed for a balanced breakfast that keeps blood sugar stable. This granola has generous protein from nuts and seeds, and also lots of essential fats omega 3 and 6, all of which keep you fuller longer and feed your brain. Virgin coconut oil contains medium chain triglycerides – these are really good for energy production and brain health. Spices like cocoa, ginger and cinnamon are antioxidant and can delay the ageing process AND modify your gut bacteria for better weight management and health. Spices also support your immune system. Lecithin is rich in phosphadityl choline and so great for your brain. Lecithin also breaks down (emulsifies) fats into tiny droplets, helping you digest them. The granules have a lovely, creamy taste. Concerned about eating soya products? Lecithin is free from soya protein. The best lecithin is from sunflower seeds.
For storing this granola, it’s best to use an airtight glass or metal container in the fridge. Polyethylene (PET) or plastic containers with recycling numbers 1,2 and 4 are also safe for food storage. That way, your food won’t be absorbing toxic BPA (bisphenol A). Avoid any polycarbonate containers or those with recycling number 7 – these leech BPA into your food. Avoiding BPA is good news if you want to avoid being overweight or having hormonal imbalances like diabetes, serious breast/prostate disease or energy issues.
Something really simple for all you food-lovers this week. Amazingly, this good-for-you buttery spread looks and tastes great. Spread it on bread, toast, crackers. I love to eat toast smothered with this spread alongside baked beans for breakfast from time to time. It’s not a good idea to cook or bake with this spread as the delicate flax oil (like all polyunsaturated nut and seed oils) generates (nasty) trans fats when cooked. Pure coconut oil would be fine to cook with, though, as it can’t produce trans fats.
The spread keeps in the fridge for at least a month. Adding a little natural salt changes this from something that tastes “worthy” to something delicious.
3 parts extra virgin coconut oil (warm it slightly by placing near a radiator or sitting the jar in hot water so it’s easier to get out of the jar)
1 part virgin cold-pressed flax (linseed) oil
A pinch of Atlantic Sea Salt or Himalayan Salt (from health shops and delis)
Or (if you can get it) a pinch of onion salt which gives a fantastic flavour.
Sourcing and Storage:
Buy the oils from health stores and make sure the flax oil has been kept refrigerated in the shop. Biona, FMD and Viridian are three high-quality brands of flax oil. Flax oil must be kept refrigerated in order to maintain its health benefits. See “larder & shopping” for stockists
Blitz the ingredients together in a small food processor or spice grinder. If you don’t have a gadget and want to do this by hand, make sure the coconut oil is a little softened by placing the jar in hot water for a while before whisking the coconut oil along with the flax oil (never heat flax oil).
Pour into a small ceramic or glass (not plastic) bowl. It will be a bit runny but will firm up in the fridge.
Variation:
If you prefer your spread softer, then use slightly more flaxseed oil in the mix. Bear in mind that it will firm up in the fridge.
Why this is great for you: Virgin coconut oil is a rich source of medium chain triglycerides (MCTs). MCTs are used by your body as an almost instant source of energy but are not stored as fat. Good news if you want to boost energy AND lose weight. Coconut oil is also anti-fungal so helps keep overgrowth of yeast in your gut in check. Virgin flax oil contains omega 3 oils which are also good for you, helping keep your blood thin and your immune system healthy. Virgin cold-pressed oils, provided you keep them in the fridge in an airtight container, are great for you and free from toxic -trans fats. Trans fats are found in all heated or refined polyunsaturated oils. Refined oils are any NON cold-pressed nut/seed/vegetable oil or one that has been heated by you to a high temperature by frying. Coconut oil is not polyunsaturated and so cant generate trans fats. Olive oil is monounsaturated so can be damaged by heat but not as much as the nut/seed oils. All well-known margarine brands are made from refined vegetable oils which contain harmful trans fats. Make sure not to put this or any other fat-rich foods in plastic containers. This is because plastic contains bisphenol-A (BPA). BPA is used to lend flexibility to plastic and it is a hormone-disrupter. BPS leeches out of the plastic into the fats in contact with it. Scientific studies link BPA to hormonal imbalance, hormonal cancers, osteoporosis, weight gain, diabetes and more. If you can buy polyethylene “PET” containers instead of plastic, these are free from BPA.
This is a chocolate cake that I’d call a crowd-pleaser. It’s really easy and even healthy enough to eat for breakfast. It disappeared within half an hour yesterday when I brought it in to clinic for the other practitioners. It’s really moist and rich though it contains no oil or butter. Unless you know, you could never tell it was made using beans. If you can, use organic ingredients, especially the eggs and the orange zest. I adapted this from the original recipe on atastylovestory.com. The cooled cake stays really moist for at least 2 days if you store it in an airtight container.
1 heaped plus 1 level tbs cocoa powder
1 heaped plus 1 level tbs brown or white rice flour, organic if possible
1 rounded tsp aluminium-free baking powder*
1 x 400g tin of black beans, rinsed and drained (or soak 180g beans overnight then boil till very soft, cool before using)
3 large eggs
150g erythritol or xylitol (use 100g if you like your cakes only slightly sweet)
1 espresso shot (25-30ml) strong dandelion coffee or coffee
½ tsp vanilla extract
Juice and zest from ½ a medium sized (organic if possible) orange
A pinch of Himalayan or Atlantic sea salt
50g fresh or thawed frozen raspberries or dark chocolate (70% cocoa) chopped into pieces about the size of raisins
1 small loaf tin
Silicon or greaseproof paper
A little oil for greasing the tin
1. Preheat oven to 180C (165C fan oven). Grease and line the base of the loaf tin with a rectangle of paper.
2. Sieve the rice flour, cocoa and baking soda together into a bowl.
3. Blend all the ingredients except the chocolate in a food processor or blender (put liquid ingredients in first, then add beans gradually to help everything go round) until the mixture is smooth. The mixture will seem really runny.
4. Pour batter into a greased, parchment-lined loaf tin. Spread raspberries or chocolate pieces across the surface pressing in with a teaspoon.
5. Bake for about 30-35 minutes. It’s done when the point of a knife or cooking needle comes out clean when you stick it into the middle of the cake. Set aside to cool completely before removing it from the tin.
Note: If you decide to make 2 loaves together this will increase the baking time to around 50 minutes.
*Aluminium in baking powder or bread soda is often listed as “flow agent” or “anti-caking agent”
Why this recipe is better for you The beans in this recipe contain soluble fibre which is a valuable food source for the friendly gut bacteria you need for healthy immunity. Healthy immunity means great defences against pathogens AND not having autoimmune/inflammatory conditions like psoriasis, eczema, hypothyroidism, Crohns or arthritis.
This cake is protein-rich and grain-free, which means it will keep you fuller for longer and not cause spikes in blood sugar (and energy) in the way that “normal” cakes do. It’s low GI, meaning it doesn’t load you up with sugar and deplete essential vitamins and minerals. This is important if you want a tip top immune system and to keep your stress levels low. Xylitol is a healthier alternative to sugar and can safely be used by people with diabetes.
Dandelion coffee is literally the dried, roasted roots of the dandelion plant. It helps support your liver and gallbladder function to help digestion and even your skin. Buy pre-ground dandelion coffee from www.intelligenttea.ie or from health stores dandelion coffee to grind at home. Do avoid “instant” dandelion coffee products they are packed with immune-sabotaging sugars like lactose or dextrose.
Aluminium is an additive in most baking powder and a lot of bread sodas – its used to prevent clumping. Unfortunately aluminium is a “heavy metal” which means it interferes with the body’s ability to utilise nutrients. This can result in a range of issues such as digestive difficulties or low mood.
Using an organic orange and organic eggs means you get less exposure to pesticides. Pesticides are concentrated on the skins or peels or fruit and also in fatty parts of animal produce (eg. egg yolks). Non-organic hens housed in cramped conditions are routinely dusted with pesticides as they are prone to ticks and mites. These chemicals are absorbed through the skin and by inhaling and a certain amount ends up in the eggs. Pesticides are drawn to the fat rich tissues of the body such as nerves and brain. This may be why (non-organic) farmers and agricultural workers have a higher rate of Parkinson’s and other neurological diseases compared to the normal population.
I love this cheap, aromatic dish for a comforting weeknight dinner. The tofu (or chicken fillet) takes up the flavour of the ginger and the black bean sauce well. It’s a good “crossover” dish which means you can feed meat-eaters and all but the strictest vegetarians together. To feed 1 vegetarian 1 arnivore halve the quantity of tofu and add 1 small chicken fillet (sliced 1cm thick across the grain) at the same time as the tofu. Cook till tender. You can then divide the tofu from the meat when serving (or on your plate, as my husband does when stay pieces of tofu escape onto his plate!!). If you really can’t abide tofu, then just use a small chicken fillet per person and drop the tofu.
For 2 See my larder & shopping section for where to buy new-to-you ingredients
1 rounded teaspoon extra virgin coconut oil
1 large onion (red if possible), peeled, cut in half and sliced into wedges (like the segments of an orange)
2 large cloves garlic, peeled and crushed or chopped roughly
1 dsp fresh root ginger, peeled and finely chopped or grated
4 large red peppers, de-seeded and sliced
250g organic, gmo-free fermented tofu (cut in approximately 1.5cm cubes)
1 tbs black bean sauce from Asian shops or use home-made (see recipe below)
A squeeze of lemon juice
Optional: 1 tbs dry sherry
Freshly ground black pepper
To serve:
2-3 cupfuls of cauliflower rice (home-made or from supermarket freezer section) or 100g brown basmati rice (dry weight)
If using rice, put it on to cook (see “how to cook brown rice” post for an easy way cook a lovely golden-coloured rice).
Throw the onions into a frying pan or wok with the coconut oil and the red peppers over a medium heat. Add a tiny splash of boiling water or vegetable stock, put a lid on, and sweat for 5-10 minutes until everything is softened a little.
Add garlic and ginger, turn up the heat and cook for 1 minute, stirring.
Add tofu/chicken, black bean sauce and sherry. Simmer, covered, for 5-10 mins, stirring occasionally, until the tofu is cooked through (it will swell a little when it’s cooked), and the chicken (if using) is opaque.
Add lemon juice and black pepper and stir.
Serve with the rice
Variation:
Add tamari sauce to taste.
Use quinoa grains instead of brown rice if you want. It boosts the protein content of the meal.
You could also add in odds and ends from the fridge eg. leftover cooked green beans or cabbage or a few spring onions, sliced in 3cm lengths.
Black bean sauce:
This sauce keeps for 6-8 months in the fridge. If you own a mini food-processor it is worth making a jarful as it takes around 5 minutes to make from scratch. The type of black beans you need for this are semi-dried and are black and wrinkly-looking, like currants. They are available in the Asia Market or other oriental stores – you will need to ask for them though as they are usually labelled in Chinese. You CAN buy black bean sauce ready made but its usually packed with vitality-sapping sugar, maltodextrin and (watch out you gluten-sensitives) gluten.
Ingredients:
4 tbs black beans
Sherry (ideally dry but sweet will do)
1. Grind 4 tablespoons black beans to a paste in a pestle and mortar or a miniature food processor.
2. Add enough sherry to mix to a paste the consistency of yoghurt.
3. Store in a glass jar with lid in the fridge for up to 6 months – the sherry preserves everything.
Why this is good for you This recipe give you a small amount of rice (or even better, use cauliflower “rice”) and a larger amount of protein and low-starch veggies. This helps your health, waistline, and energy levels. Herbs and spices such as ginger and garlic help your liver cleanse the large amount of natural (and unnatural) chemicals we are exposed to every day. Good liver function is needed for almost all aspects of good health. Your liver is important for hormone balance, protecting you against life-threatening illness, maintaining good energy and even skin health. Fermented non-gmo soya products (eg fermented tofu, tempeh, miso) act as selective oestrogen receptor modulators, help balance hormones for both women and men.
Scientific research suggests that unfermented soya products (eg. soya “cheeze”, soya milk) are not helpful to our health. It’s best not to eat unfermeted tofu very much. Like wheat, milk, peanuts and cashews it is very high in lectins which cause temporary damage to your digestive system. If you can, then avoid regular intake of inferior (non-organic, non-fermented) tofu products. They are made using soy isolate (rather than whole soya beans)which can also can be contaminated with aluminium. Genetically modified foods cause immune suppression in animal studies and so are best avoided – good tofu will say non-gmo or organic on the package. You can keep leftover raw tofu for a week or more by covering it in salty water in the fridge.
Since developing this recipe I’ve developed a simpler, yeast version that I find even more delicious (see super simple quinoa and rice yeast bread on this blog). But I’m leaving this recipe here in case you’re avoiding yeast. I developed this recipe as an alternative to the delicious (but horribly expensive) gluten-free quinoa bread by Artisan Bakery Originals. This is a lovely soft bread with a soft golden brown crust. It rises as well as any wheaten soda bread but has the gorgeous flavour of quinoa. You could use the mixture for scones too, spooning it into well-oiled muffin tins instead of a loaf tin and ajusting the cooking time. Slice up and freeze whatever you don’t eat within a day or two. Remember (if you are gluten-intolerant or coeliac) to use a separate toaster or grill from gluten-eaters for your bread to avoid being contaminated.
For one small (450g) loaf
325 ml generous 1½ cups unsweetened almond milk/coconut milk or (if you eat dairy) kefir or buttermilk
25g whole linseeds* (flax seeds), soaked for 2-3 hours/overnight in the milk above
75g potato flour
150g quinoa flour
75g quinoa flakes
1 rounded teaspoon xanthan gum
25g rice bran (or if you are OK with gluten you can use oat bran)
½ level tsp natural sea salt (eg. Atlantic/Maldon/Himalayan – other salts contain harmful additives)
1 rounded teaspoon aluminium–free bread soda
1 large egg, beaten
3 tbs extra virgin olive oil or macadamia oil
Tinfoil
1 small loaf tin (about 1250ml or 2 pint capacity)
1. Remember to soak the whole linseeds for 2-3 hours or overnight in the milk. This is crucial, otherwise the bread will not bind together and will fall apart.
2. Preheat oven to 190C or fan 175C
3. Grease and bottom-line a loaf tin with baking parchment/silicon paper
4. Sieve the flours, xanthan gum, salt and bread soda into a bowl, add the other dry ingredients and mix well.
5. Pour off a cupful of the buttermilk and reserve. Add the rest of the buttermilk with the flax (linseeds), oil and beaten egg to the dry ingredients.
6. Add enough of the reserved cupful of buttermilk to make a thick batter (sometimes the mix may take more liquid than at other times depending on the absorbency of the dry ingredients). The mixture should be soft enough to pour into the tin (a bit wetter than queen cake mixture).
7. Bake for about 1 hour. Test after 50 mins with a metal skewer to ensure that it is done in the middle (the skewer will come out clean if it is done). The bread will also shrink away a little from the sides of the tin when its done, like in this picture.
Bread shrinks slightly away from sides of tin when cooked
8. If the bread is getting too brown during baking, cover with a sheet tin foil.
9. Turn onto a wire tray to cool.
* although nut and seed oils are damaged by baking, whole linseeds seeds are too small for the body to break down and therefore they pass through the digestive system undigested. Therefore their (heat-damaged oils) are unlikely to be harmful because you cant digest them! The soluble fibre in the linseeds still does you good by providing food for your body’s beneficial bacteria. The fibre comes out of the intact seeds as a gel when you soak the seeds.
Why this bread is good for you:
Quinoa is packed with nutrients such as B vitamins and chromium. It’s also high in protein at 14g per 100g of the raw grain. This means quinoa is a great choice for a bread to help keep your blood sugar (and energy levels) even. Quinoa is easier on your digestive system than wheat. This is because wheat binds (inactivates) the beneficial, healing substance N-acetyl glucosamine (NAG) in our gut. So if you eat a lot of wheat, even wholewheat, for many decades you are more likely to have digestive issues e.g. gastritis, malabsorption, food intolerances, gastritis or bowel issues. Wheat also binds zinc and other minerals in your digestive system, making them hard to absorb. If you can afford to, buying the organic ingredients also makes sense as you are avoiding chemical residues. Wheat is sprayed with pesticides around 16 times (!!) between sowing and harvesting. Sadly, wholewheat, which contains nutrients, is the most likely to be contaminated of all the grains we commonly eat. Switching to a lower-grain diet, and using other (whole)grains, like quinoa, can make a great contribution to your health. High carb foods like grains (even quinoa) or potatoes should make up no more than a quarter of our adult diets if we want health and vitality.
Harira is a delicious, rich Moroccan soup that’s really delicious. With a green salad and maybe some gluten-free wholemeal bread, or some leftover cooked millet or brown rice stirred in it makes a main meal. This looks like a complicated soup but it is easy to make, provided you keep a storecupboard of some basic spices and some beans and pulses. Freeze it in single or multiple portions for TV dinners. I so love this on a dark winter’s night or after coming in freezing from working in the garden. Yum!!
If you are not used to eating beans and pulses then you might want to start with a small serving at a time, accompanied by some of your more “normal” (i.e. starchy) foods.
For 4
50g chickpeas
50g butterbeans
50g flageolet beans or white haricot beans
50g black-eyed beans (or black beans)
50g red kidney beans
50g large green (continental) lentils
50g yellow split peas
400g tin peeled, chopped tomatoes
225g onions, coarsely chopped
¼ level tsp black pepper
1 heaped tsp (teaspoon) ground turmeric
1 level tsp ground ginger
1 heaped tsp ground cinnamon
1 heaped tsp ground paprika
A good pinch of cayenne (optional)
Juice of ½ lemon
1½ tbs gram flour (chickpea flour) or brown rice flour. If you eat gluten, its OK to use brown spelt or wholewheat flour but do avoid if you are coeliac or intolerant)
1 very large handful fresh coriander (or parsley, if you don’t have coriander) chopped
2 heaped tsp dried mint
Pick over the pulses and discard any sticks or bits of grit.
Put chickpeas, butterbeans, flageolets/haricots, black eyed beans and kidney beans in a large saucepan and cover in twice their depth of clean water. Leave to soak overnight. If you forget to soak them then cover in lots of boiling water and soak for 1 hour. Drain off the soakwater and add 1.1L boiling water and simmer for 1½ hours.
Add the pulses (lentils and split peas), onions, tomatoes chopped with their juice, pepper, turmeric, ginger, cinnamon and lemon. Boil fast for 10 minutes and then simmer for another hour. Add about 1.1L more water.
Add about 2 dessertspoons of cold water to the chickpea flour (or whatever flour you are using) and mix it to a smooth paste. Beat in a few ladlefuls of broth and pour this back in the soup, stirring vigorously. Continue to stir until the soup is bubbling again and has thickened without leaving any lumps. The flour gives the soup a texture which the Moroccans call “velvety” and which they usually achieve by stirring in leavened dough left over from breadmaking. Simmer the soup until the beans are soft.
Chop the herbs and add them with the paprika and cayenne, stir well and serve.
Note:
All beans and pulses come equipped with protease inhibitors – these are substances designed to stop them being digested by our protein-digesting enzymes (proteases). You can de-activate most of the protease inhibiters by soaking in cold water overnight – this helps inactivate the protease inhibitors. Then you need to cook till tender, boiling hard for at least 10 minutes of the cooking time. To make your beans/pulses ultra easy to digest, soak them at room temperature in clean cold water for a day or two until they start to sprout. Then cook and use as normal. If you never eat beans, then start with small portions and build up. Beans contain soluble fibre which feeds good gut bacteria. This can cause flatulence initially, which passes as you keep eating beans regularly.
Cook’s Handy Tip:
To reduce the cooking time of your beans/pulses soak a 7-10cm piece of Kombu seaweed in hot water for a few minutes. This removes the salt which could make the beans leathery as they cook. Chop it up and add to your beans before/during cooking. This also helps reduce the protease inhibitors and make the beans more digestible. It reduces the amount of cooking time needed and won’t be tasted in the final soup.
Why this is good for you: Beans and pulses are a great source of magnesium and potassium. They are also rich in protein so a cupful, cooked, is enough protein to keep you satisfied for hours. Thousands of scientific studies have been done on the health-boosting effects of spices. Eating a variety of spices in your daily diet is a great way of helping your health, soothing your digestive system and getting clear, younger-looking skin. spices also have an anti-inflammatory effect.
Seaweed, which you can use to speed up the cooking time of your beans (see tip), is a rich source of iodine. Iodine is needed for proper thyroid function and to keep your breasts or prostate healthy. Most Irish people are deficient in iodine. Iodine utilisation is blocked by fluoride and chlorine in our water, and by bromide which is used to “improve” white flour. Irish people also eat less iodine-rich foods than ever because iodine is deficient in our soils. Iodine is needed by your body to clear used-up sex hormones (oestrogens in particular including the toxic xeno-oestrogens from our environment). This helps keep you free from breast and prostate tumours. You can get rid of chlorine from your water by filtering it, or by boiling the water and leaving it to cool. Fluoride can only be removed by a special fluoride filter like those available from www.simplywater.ie You can reduce bromides by switching from wheaten flour to other, more nutritious wholegrains like rye (contains gluten), millet, brown rice, wholemeal spelt and buckwheat flours.
This is a basic weekday dinner curry which we love. Its just the thing for a cold, wintery night. It might seem like there are a lot of ingredients but if you do a weekly shop and have a few things in your store cupboard you should find it easy. The heat depends on what brand of curry paste you use. Supermarket brands such as Amoy tend to be very mild, whereas the great value tub of curry paste from Asian or Chinese stores are hotter. If you don’t like much heat, use half the amount, you can always add more later. The full fat coconut milk reduces the heat in the curry.
For 2
2 small chicken fillets (about 225g in total), cut across the grain into ½ cm strips
1 large red pepper
1 medium onion
1 carrot (optional)
2 tbs nam pla (Thai fish sauce)
2 medium courgettes
Juice of 1 lime
1 rounded tbs Thai green curry paste (red or yello will do if you don’t have green)
165 ml can full fat (NOT low fat) coconut milk
Optional: handful of fresh coriander leaves (or you could use basil or Thai basil leaves)
For the rice:
100g/half mug brown basmati rice
275ml/1 mug boiling water
¼ level tsp ground turmeric
Put a large, heavy bottomed pan on a medium heat and to this add your curry paste and the thick part of the tin of coconut milk. Mix to combine and let it cook gently while you put on the rice and prepare the vegetables. If you are not familiar with cooking brown rice, see my blog post on “how to cook brown rice”. When the mixture has sizzled for a few minutes, add the rest of the tin of coconut milk plus 1 tin of water (ideally filtered) from the tap.
Scrape or peel the carrot and slice on the diagonal into pieces about ½ cm thick. Add to the pan. Peel the onion and chop roughly into 2cm cubes, add to the pan. Add the 2 tbs of fish sauce and mix well. Cover and simmer for 10 minutes while you prep the red pepper by removing anything that isn’t red, and cutting into 2cm diamond shapes. Add this to the pan, stir, cover and simmer while you slice the courgettes into 1.5cm disks. Add these to the pan, cover and simmer for another few minutes until the courgette has softened slightly but still holding their shape.
Now add your raw chicken pieces, stirring them gently in to coat with the sauce. Cover and cook for about 5 minutes, stirring from time to time to make sure there are no large lumps of uncooked meat slices. When the meat is opaque, it is cooked.
Add the lime juice and stir gently.
Serve sprinkled with coriander or basil leaves, with the rice to accompany.
Variations:
Use cubes of salmon or any firm white fish (about 300g for 2 people) instead of the chicken. When adding the fish, make sure to coat it in the sauce but try not to stir during the cooking process so it won’t break up. When the flesh is opaque, its cooked (takes about 5 minutes)
For a vegetarian version, use 250 plain non-gmo tofu, cut into 1cm cubes, instead of the meat or fish – these can be added along with the peppers or courgettes.
Use 250g pak choi, sliced in 5cm lengths, instead of the courgettes, and add along with the fish – both only take about 5 minutes to cook in the covered pan.
You could also substitute red or yellow curry paste for the green
Why this is good for you: Herbs and spices such as galangal, chilli, lemongrass and turmeric offer a fantastic health boost. They help your skin by enhancing liver function, their antioxidant qualities delay the ageing process (wrinkles, senior moments!), and they soothe the digestive system. Yes, counter-intuitively, even chillies have anti-inflammatory effects. Orange/red vegetables provide beta carotene to protect eyesight, give you a healthy golden skin colour and can even help clear up acne. Onions are a rich source of soluble fibre that feeds good bacteria in your gut to help mood, digestion and more. Coconut oil contains medium chain triglycerides, a type of fat that your body burns efficiently for energy instead of storing it as fat. Good news if you want to stay lean and trim. The proportions of meat to rice to vegetables in this recipe is optimal, meaning your body can function more efficiently, giving you more energy, better digestion and increased vitality. For optimum health, lunches and dinners contain no more than 25% starchy carbs (brown rice, potatoes, brown pasta etc). Any more and you will be short changing yourself on o veggies, protein or healthy fats. Happy 2014!
