This breakfast is delicious but even more importantly is packed with anti-inflammatory, immune-supporting goodness that keeps you full for hours. It’s fresh and zingy but really filling. If you like your smoothie thinner, add more liquid. If you prefer it thicker add less liquid and eat from the glass with a spoon like I do – yum!
It also has protein which your body needs in order to make antibodies to ward off infections. See below for more details of how this smoothie helps your immune system.
For 1 hungry adult:
1 scoop/2 rounded dsp of Sun Warrior Warrior Blend protein powder or other protein powder of your choice (e.g. pea protein, sprouted rice protein, or for for a dairy option, Solgar Whey to Go Vanilla) If you don’t have protein powder, make sure to use more avocado and seeds to keep you fuller longer
200ml unsweetened milk of your choice: almond, hemp, coconut milk, home-made kefir, milk
1 small/medium pear, washed
2.5cm of peeled sliced fresh ginger (slice it across the grain to avoid long fibres in your brekkie!)
1 level tsp ground turmeric (or half a thumb of peeled fresh turmeric, sliced)
Rounded tbs ground seeds e.g. linseed or a blend (e.g. pumpkin, sesame, sunflower and linseed). If you don’t have seeds you could use nuts, either ground or soaked overnight
Optional: 1/4 ripe avocado (use more if you don’t have protein powder)
Optional: a teaspoon of lecithin granules (helps you digest fats and feeds your brain)
Optional (for extra sweetness): pure stevia drops, erythritol or xylitol to taste, or a little honey
1. Remove stalk from the pear, cut up the rest (seeds and all) and throw in the liquidiser.
2. Add the liquid and then other ingredients. Blitz for a minute until smooth. Enjoy.
Why this smoothie is good for you: Turmeric, ginger and avocados contain the natural anti-inflammatories curcumin, gingerol and vitamin E. So if you want to get rid of annoying skin conditions or boost your digestive wellness these are fantastic things to add to your everyday eating.
Flax seeds and pears contain soluble fibre which feeds the beneficial bacteria that support your resistance to infections both viral and bacvterial. Ginger is anti-viral too. Ginger and turmeric selectively encourage growth of good bugs in your gut.
Because this breakfast is rich in protein, beneficial oils and low in sugars (from fruit) it helps regulate blood sugar to keep your energy, concentration and mood even throughout the morning. Like all meals, this shouldn’t be gulped down – you need to “chew” all your food to mix it with saliva and digest it properly. Avocados are rich in monounsaturated fatty acids and vitamin E, great for moisturising skin and body from within. Yoghurt and kefir provide friendly bacteria important for a healthy digestion, clear skin and stable mood. Fermenting makes the milk easily digested, removing the casein (dairy protein) that triggers food sensitivities in so many people. Lecithin granules help emulsify (digest) fats and are a great source of phospatidyl choline. Pho. choline is only found in egg yolks, lecithin and organ meats and are essential for memory.
I have to admit I was dubious about making this cake because it contains no grains. I couldn’t believe it could be as nice as the wheaty carrot cake I used to make before I learned I was coeliac. But this one is lovely and moist and not as fiddly to make. The icing is phenomenal whether you go for the dairy-free or the dairy-laden option. I’ve adapted the recipe slightly from the one on “Wheat Belly” by cardiologist William Davis. He writes about why humans are totally unsuited to eating gluten and how you can enhance your health by cutting grains. The original recipe uses double the sweetener for the cake, but I found that a bit sickly. If you (or your kids) have a massive sweet tooth though, feel free to double it…
For 10 generous servings:
Cake:
125g coconut flour
90g xylitol or erythritol
2 tbs grated orange zest*
1 rounded tbs ground flaxseeds
2 rounded tsp ground cinnamon
1 rounded tsp ground allspice
1 rounded tsp grated/ground nutmeg
1 rounded tsp gluten-free baking powder (this is usually free of toxic additives)
Pinch Himalayan salt/Atlantic sea salt
4 large eggs, organic if possible
105g coconut oil, gently melted
200ml natural soya yoghurt, natural yoghurt or kefir
100ml full fat coconut milk (tinned is fine)
2 tsp pure vanilla extract (not “essence” unless you are happy to eat gluten)
160g (2 cups) finely grated carrots
110g pecans, chopped (or use walnuts)
23-25cm circular or square springform baking tin
Electric cake mixer or whisk
Icing (vegan or standard cheese base):
1 tbs lemon juice or home made kefir
1 tbs xylitol/erythritol (or more, to taste, if you want it sweeter)
200g plain Coyo (dairy-free yoghurt) for dairy-free/paleo diets OR ricotta cheese if you want to eat dairy
Alternative kefir cheese icing (kefir is tolerated by most dairy-sensitive people):
200g kefir cheese (made by straining kefir through muslin/nut milk bag to remove the watery “whey”)
2 tbs xylitol
Optional: zest of a lemon
*If you don’t use organic oranges, there will be pesticide residues on the peel. So put your oranges into a litre of water, add 2 tbs vinegar and leave for at least 20 minutes before scrubbing well (to remove the chemicals). This trick also works for cleaning vegetables (leafy greens can just be soaked and washed off after).
1. Preheat oven to 170C (155C fan) and grease the baking tin with coconut oil.
2. To make the cake: combine the coconut flour, erythritol, xylitol, orange zest, ground flaxseed, cinnamon, allspice, nutmeg, baking powder and salt in a large bowl and mix by hand.
3. Beat together the eggs, gently melted (just hand hot) coconut oil, yoghurt or kefir, coconut milk and vanilla in a medium bowl. Pour the egg mixture into the coconut flour mixture. Using an electric mixer, beat until thoroughly mixed. Stir in the carrots and pecans by hand. Pour the mixture into the baking tin.
4. Bake for around 1 hour checking after 45 mins. When a toothpick/skewer inserted into the cake comes out clean it’s done. You want the cake to remain moist. Much better slightly undercooked than over, I promise!
5. To make the icing: combine the Coyo or ricotta with the lemon juice and xylitol in a bowl and beat until smooth. If you’re making the kefir cheese based icing omit the lemon juice and optionally add the zest of a lemon.
6. Spread the icing over the top of the cooled cake.
Why this cake is better for you: As you probably know any food that’s cooked above 100c generates toxic by-products (though less so if you don’t use sugar or polyunsaturated oils). That’s why a raw or just gently cooked diet (nothing above 100c) helps keep you younger longer, lowers inflammation and generally helps your body. That said, who doesn’t occasionally want something like a cake? This one is ideal as it’s grain free and protein rich. This means it doesn’t cause the fluctuations in blood sugar that fuel inflammation and can trigger skin issues, fatigue or dips in brain function. Coconut, unlike most oils, is still good for you even when it’s been heated. Roll on full-fat coconut milk! The low fat stuff is filled with emulsifiers and lacks the good stuff. Xylitol is what’s called a sugar alcohol and is 1.6 times as sweet as sugar but with half the calories. It’s not absorbed by your body so it doesn’t affect blood sugar levels. It’s generally deemed to be safe. If you have a very sensitive bowel, go cautiously with xylitol because it can be hard for some people to deal with in large quantities. Guideline: just a slice, and not the whole cake in one sitting! If you use Coyo yoghurt (or kefir) in the icing, you will also be getting a boost of friendly bacteria in this delicious cake to boost vitality and wellbeing.
You’ll already know my recipe for creamy cauliflower mash from this blog but I’m discovering even more ways to use this versatile vegetable. My latest discovery is cauliflower “rice”. It’s really simple to make and only takes 5 minutes to cook. We substitute it for rice with our curries and chillies. Yum – and you don’t feel drowsy afterwards. You can rice lots of cauliflower at the same time and store it uncooked in self seal bags/airtight containers in the freezer. To use, simply empty into the steamer (no need to thaw, just break it up with your hands) and steam away. As the title implies, broccoli works just as well for making “rice”. You can even buy frozen broccoli rice in some supermarkets.
There are two methods for cooking this. One using a steamer, one using a pan.
For 4 large servings (steamed version)
1 large head cauliflower (about 750g)
Freshly ground black pepper
A pinch of Atlantic sea salt/Himalayan salt
Small knob (level tsp) virgin coconut oil or a splash of extra virgin olive oil
You will also need a food processor and a steamer or pan.
Break the cauliflower into large florets and discard the large stalks (any more than around 2cm thick).
In the food processor, pulse until the cauliflower particles are the size of grains of rice.
Steamer version:
Place in a steamer over boiling water. Steam for 3-4 minutes until softened. Drain well, stir in the oil and pinch of salt.
Frying-pan version (richer, more flavoursome):
Follow steps 1-2 then heat a frying pan or heavy bottomed saucepan on a medium heat.
Add a teaspoon of virgin coconut oil, avocado oil or extra virgin olive oil and a splash of water (around 1 tbs). Cook for 3-4 minutes, stirring often (otherwise it sticks and burns). If its too dry and is catching add a little more water.
Why this is amazing for you: The advantage of cauliflower over rice is cauliflower doesn’t flood your body with more carbohydrates than you need. Carbohydrates are foods made up mostly of sugars. Potatoes, grains (even wholegrains!), fruit juices, certain fruits and of course sugar and honey are all high carbohydrate foods. Switching to a moderate or low carbohydrate eating style is particularly useful if you want to resolve digestive problems or skin issues. High carbohydrate eating styles make every health condition worse. Reducing your carbohydrate foods can even slow or stop hair loss. A good guideline for a moderate carbohydrate diet is for bread, potatoes, rice or pasta to make up no more than ¼ of your plate at lunch and your evening meal. Cauliflower is not high in carbohydrates so makes a brilliant substitute for the normal potatoes or rice.
Cauliflower contains sulforaphane and indole-3-carbinol, which help reduce excessive oestrogens in your body. Research proves these have activity against prostate, breast and other hormone driven cancers. Di-indolyl-methane (DIM) in cauliflower and broccoli is anti-bacterial, anti viral and helps balance your immune system.
This is a great breakfast (or any meal) and is super fast. The kippers are left to stand in boiling water for a few minutes while you grill the courgettes and tomatoes, simple…
I like to remove the skin of the kipper before cooking because otherwise it causes the fish to curl up unattractively. But if you don’t care about that, don’t bother. You could also have the lovely vegetables more simply with a small smoked mackerel or trout fillet – no need for the pan of water.
1 small kipper (smoked herring) fillet, skin removed with a sharp knife
1 medium courgette, sliced lengthways into strips around ½ cm thick
2 medium tomatoes, halved, woody bit removed
Extra virgin olive oil
1 teaspoons dried oregano
Freshly ground black pepper
1. Boil the kettle. While the kettle is heating up place a small pan on a medium heat to warm before putting in the kipper and pouring on enough boiling water to cover. Take off the heat and leave to poach in the hot water for about 3 minutes.
2. Meanwhile heat the grill. Place the courgettes and tomatoes on a baking sheet or on the grill rack and cook until just softened. You are not looking for everything to be squishy, just heated through and softened slightly.
3. Arrange on a plate, sprinkle with olive oil to taste and scatter the dried oregano over the tomatoes.
4. Serve with the kipper.
Why this is good for you: Kippers are smoked herrings. Because herrings are a wild cold water fish, they are rich in essential omega 3 fats you need for healthy skin and hair. Omega 3 helps prevent your blood from clotting too much and this helps bring more blood and nutrients to the whole of your body. Oregano, even dried, is high in antioxidants (provided you store it away from light and air) and has anti-fungal, anti-yeast and anti-microbial properties against bad bacteria in your gut. “Bad” bacteria and yeast are a major cause of skin problems and weight issues. They can be lowered, and good bacteria encouraged, by what you eat every day. Tomatoes and courgettes are a rich source of beneficial fibre and (more) antioxidants, which protect our bodies from inflammation and delay the ageing process. This breakfast is very light on carbohydrates (sugars) and free from grains so its super-healthy.
A blob of this will turn your just-grilled or baked fish or chicken and some steamed vegetables into a feast. It’s also lovely on a plain oatcake with (if you eat dairy) a few crumbled pieces of goat/sheep feta cheese on top. You could also stir it into humous, to make it extra fancy. Once of the things I love about these home-made pestos is they last a LOT longer than if you just leave the fresh herbs in the fridge. The garlic and virgin olive oil in this one help preserve the mint. My batch lasted 10 days in the fridge. Don’t forget to cover the pesto in a layer of olive oil in the jar – this stops the air from making it go brown. If you prefer, use all walnuts, or a mixture of seeds such as pumpkin and sunflower, to make the pesto.
30g almonds
15g walnuts
1 clove garlic, crushed
40g mint leaves (about 1 big bag)
20g parsley, stalks removed
Juice of 1/2 a lemon
2 tbs extra virgin olive oil, plus extra for covering
1. Blitz everything together in a mini food processor until it’s as smooth as you like it. Personally I prefer it a bit “rustic” so I often blitz everything except the nuts, until smooth, and only add the nuts at the end, to retain a rough texture. If it’s too thick for your liking, add a bit more olive oil.
2. Decant into a clean screw top glass jar. If you are not going to use this straight away, add a layer of olive oil on top to stop everything going brown. Store in the fridge for up to 10 days.
Why this is good for you: Mint helps soothe your digestive system and reduce gas (flatulence!). It suppresses pathogenic (disease-causing bacteria) in your gut and also in your mouth (for fresher breath). Garlic has similar anti-bacterial properties and preferentially encourages good bacteria to multiply. This is all good news for anybody who wants to get their digestive system into tiptop shape, who has skin problems, or who has any inflammatory conditions. Garlic also helps support good liver function which is a cornerstone of having good skin. Raw extra virgin olive oil is a rich source of vitamin E. Vitamin E “recycles” vitamin C as an antioxidant in your body, making it more effective. Vitamin E is natures moisturiser and skin smoother. It also helps reduce your tendency to allergies such as allergic dermatitis, hives, hay fever or food sensitivities. Vitamin E helps keep your skin younger longer too.
This bread is soft and moist and really filling. It’s such a huge treat when you are off grains! Because its high in protein and fibre (unlike normal breads) you don’t need to eat it with extra protein in order to avoid blood sugar dips and energy crashes. Enjoy it with my special buttery spread for bread, with virgin coconut oil or organic butter (or clarified butter for dairy intolerant people). If you want to increase your energy levels, use the coconut oil as a spread instead of butter (unlike butter, the MCT fraction of coconut oil – about 50% – goes straight into energy production)
Dry ingredients:
100g milled flax seeds. Flax is another name for linseed.
20g ground almonds
½ level tsp Atlantic sea salt or Himalayan salt (NOT ordinary table salt which contains harmful additives)
1 level tsp bicarbonate of soda (also called bread soda)
Plus, if you have it, one of the following
2 tsp dried oregano and 1 level tsp of paprika
1 level tsp Ceylon cinnamon and/or ½ level tsp cardamom
1/2 tsp each ground cumin and coriander
Finely grated rind of organic lemon
Wet ingredients:
2 eggs
1/3 cup (approx. 80ml) water, home made dairy kefir or non-dairy kefir*
1/3 cup extra virgin olive oil
1. Turn on the oven to 150C (or 140C for fan)
2. Mix together all the dry ingredients. In a separate larger bowl whisk or beat together the wet ingredients.
3. Add the dry ingredients to the wet and mix together well.
4. Line a 1lb/450g loaf tin (around 15 x 94 x 74cm) with greased parchment or greaseproof paper, pour in the mix and bake for 50-60 mins.
[If you only have a 2lb loaf tin (around 23 x 13 x 7cm) you can still use it but reduce the baking time to around 40 minutes. The resulting loaf will be half the normal height].
5. The loaf is done when a needle or knife inserted into the thickest part of the bread comes out clean. Remove from oven, remove paper and cool on a wire rack. Refrigerate if you intend keeping it for more than 1-2 days.
Variation
For a deliciously moist courgette flax loaf reduce the amount of kefir/water to 50ml and add 1 medium courgette, finely grated, to the dry ingredients.
*In my tags for this recipe I say this bread is dairy-free, so how come kefir is allowed, when its usually made from milk? This is because, if you make your own kefir properly at home, the problematic milk protein (casein) and lactose (milk sugar) have been broken down by the fermentation process. Kefir “grains” hydrolyse (break down) casein, and digest lactose, turning it into lactic acid. Good news all round, if you are recovering form dairy intolerance. Kefir also contains over 20 different types of beneficial bacteria to help heal digestive issues. Unsweetened non-dairy kefir can be a good option for shop-bought.
Why this is better for you You may wonder why I mention kefir in a “dairy-free recipe”. Kefir is tolerated by people with dairy intolerance because provided it is properly made (at home) it contains no lactose and no casein. Lactose is the milk sugar that’s problematic in lactose intolerance. Most yoghurts still contain lactose because they are not properly (fully) fermented. Yoghurt you make at home will not contain lactose. Casein is the milk protein that dairy intolerant people react to. Kefir grains “hydrolyse” (digest) casein, leaving you able to eat kefir but not yoghurt, cheese, milk which all still contain casein. This loaf avoids grains completely so its really low in carbohydrates. If you are gluten intolerant or want to follow low GI, ketogenic, stoneage or paleo eating plana, it fits right in. Research shows that if you want to maintain good skin, digestion and keep mentally sharp then low grain low carbohydrate way of eating is really important for you. Flaxseeds are a really rich source of soluble fibre, which feeds good bacteria in your gut which helps your skin, your digestion, and even your brain function!! I would recommend having this bread now and again, rather then every day. This is because heating reduces the levels of beneficial oils in the ground flaxseeds. All nuts and seeds have more benefits when you eat them raw or soaked, rather then cooked.It’s still a million times better than sliced pan though!
This is gorgeous and super fast. I love this on a weekday when I come in late, hungry and don’t feel like spending more than 15 minutes cooking dinner. It works beautifully for small fillets/darnes of chicken, hake, salmon, or cod and I have used it for lamb chops too. Yum! Make up more then you need and store in an airtight jar somewhere dark, so it keeps its precious volatile oils and flavours.
For two:
1/2 tsp chilli powder (or a whole teaspoon if you use very mild chilli)
1 tsp Himalayan or Atlantic Sea Salt
½ tsp cayenne pepper
2 tsp dried thyme
1 tbs each of:
Coarsely ground black pepper
Dried basil
Dried oregano
Ground coriander
2 x small (100g) chicken fillets, 130g-150g darnes/fillets of salmon/white fish or 4 lamb centre loin chops
For cooking:
Juice of 1/2 freshly squeezed lemon (or a little olive oil if you don’t have lemon)
Mix everything well and store in an airtight jar away from light and heat until ready to use.
When you want to cook the meat or fish, pour some of the spice blend onto a plate. Rub with a little lemon juice on your meat/fish. Dip/roll the meat or fish in the spice mix until totally coated on all sides.
Cook in the oven on an oaked baking sheet or under the grill.
Oven: 1/2 an hour at 180C for small chicken fillets, 15 minutes for fish fillets
Grill: Around 7 minutes each side for chicken or around 3-4 minutes each side for fillets or darnes of salmon, hake or cod.Serve with:
2-3 cups steamed broccoli, green beans, runner beans or peas per person, dressed with a generous drizzle of extra virgin olive oil or a knob of coconut oil.
A large mixed salad of green leaves, sliced red onion, cherry tomatoes and sliced cucumber or courgettes, dressed with one of my salad dressings from this blog.
Why this is good for you: Herbs and spices are a fantastic way to get even more taste and vitality into your day. They are antioxidant, anti inflammatory, heal the digestive system (chillies can help heal ulcers!) and keep you younger longer by holding back the ageing process. Many help alleviate skin conditions by supporting your liver function. Black pepper contains piperine, a substance that increases your ability to absorb vitamins and minerals in the meal. Herbs and spices contain tens or hundreds of times more antioxidants than fruit and vegetables, weight for weight. Vegetables (and small amounts of fruit) are still a powerhouse for wellness but don’t forget the herbs and spices.
This is a delicious bright green soup and contains protein from the peas. It is a meal in itself and just the thing for a wintery Irish January day while you recover from the festive season splurge. It takes about 20 minutes to make and it freezes well. Dried herbs won’t really cut it in this soup, it just won’t taste great. I got the original recipe from Rose Elliot’s “Gourmet Vegetarian Cooking” but adapted it to use better-for-you oils and fats.
For 4:
15g butter or ghee (clarified butter, suitable for those with dairy intolerance), or if you don’t have either of these, 1 tbs of extra virgin olive oil
1 large onion, chopped
900g frozen peas (petits pois are the nicest)
1½ litre vegetable stock (make by boiling up chopped carrots, onions, cabbage or other green veg stalks, a leek and a bouquet garni) or use Kallo veg stock cubes/Marigold bouillon
A generous handful of fresh thyme sprigs
Freshly ground black pepper
2 tbs chopped fresh mint
To serve: extra virgin olive oil or natural yoghurt
1. Melt the butter in a large sauce pan and add the onion, sweat on a low heat, covered, until soft and translucent.
2. Wash your thyme, then find an elastic band or a piece of string and tie it in a bunch, this saves you spending ages fishing out stray twigs from the soup later. Set aside.
3. Add the peas to the saucepan and cook for 2-3 mins, stirring often. Pour in the stock/water, add the thyme, bring to the boil then cover and simmer for a few mins until the peas are done.
4. Find the bunch of thyme sprigs and roughly (with a spoon) separate the leaves (which you want) from the twigs (which you don’t). Leave the leaves in the soup and throw away the twigs.
5. Add the chopped fresh mint and process till smooth.
Serve with:
A drizzle of extra virgin olive oil (about a teaspoon) or a blob of natural yoghurt on the top. For dairy-free diets, avoid yoghurt.
Variations:
If you want to increase the variety of vegetables in this soup you can add 1 large leek at the same time as the onion.
Why this is good for you: Peas are a great source of vegetable protein so this is a good sustaining soup and a perfectly balanced meal even on its own. The protein and the fats will keep you full for ages. Like all intensely green vegetables, peas are also rich in magnesium. You need magnesium for stress management, sleep, detox and even weight loss. This soup avoids harmful refined oils (most cooking oils). Refined oils are found in shop confectionery, biscuits and cakes, processed foods and all cooking oils except cold-pressed or extra virgin oils. Heating virgin cold pressed nuts/seed oils makes them harmful. Olive oil can be gently heated, and virgin coconut oil/ghee/butter are safe for cooking at higher temperatures. Marigold, Vecon or Kallo are better quality stock cubes than most. Thyme has powerful antioxidant anti-inflammatory properties which slow ageing and tune up the health of your digestive system. Mint helps calm and soothe your whole digestive system.
We had this for dinner last night – what a lovely change after all the festive overindulgence….
This recipe is great with fillets of lemon sole or monkfish. You could also use cod or hake though these do have a tendancy to break up more easily (so don’t stir during cooking or they will go to mush). Thai Curry paste from Western companies like Sharwoods is less hot then that from Asian shops so choose whatever you prefer. This recipe is also good made with shelled king prawns which can be cooked from frozen (but don’t cook for more than a few minutes or they will become tough!).
For two:
2 medium white fish fillets (about 130-150g each), skinned and cut into bite sized cubes
1 large onion, roughly chopped or a bunch of spring onions, cut in 2cm lengths
200g frozen peas (for alternative, using courgettes, see below)
2 cloves garlic, crushed or chopped
2-3 teaspoons Thai green curry paste (or yellow/red if you don’t have green)
1 small tin coconut milk (165ml tin from Asian shops/good supermarkets)
Juice of 1 small lime (or use the juice of half a lemon)
2-3 heaped tablespoons chopped fresh coriander if you have it
Optional: 1 dsp of Thai fish sauce
1. In a wide bottomed saucepan or frying pan on a medium heat mix the coconut milk, curry paste, and fish sauce if using, and stir until smooth
2. Add the onion and cook, covered, till softened (about 8-10 mins for white onions, about 3 minutes for spring onions).
3. Add the garlic, peas (breaking the lumps up), courgette if using, and fish to the mix in the pan and stir well to coat everything in sauce. If the mixture looks a little less saucy then you would like or looks like drying out, add a tablespoon of water (the fish will give off liquid during the cooking too).
4. Cover with a lid or a plate simmer for about 5 minutes until the fish is opaque.
5. Squeeze over the lime (or lemon) juice, and sprinkle on the coriander.
Serve with:
Low carb or SC Diet: https://annacollins.ie/cauliflower-rice/
OR
Grains (not suitable for SC Diet):
Brown basmati or long-grain rice cooked with ½ teaspoon of turmeric to give a beautiful golden colour.
100% buckwheat noodles (Health stores/Asian shops)
Variation:
We ran out of peas the other night and used a couple of large courgettes instead. Sliced into 1cm disks and added 5 mins after the onions, they are delicious too.
Ketogenic diet option:
Avoid using the peas and instead use courgettes, and don’t use rice or noodles instead. As a cheat, you could use “zero” or “slim” noodles from Asian shops or health stores, which are made from konjac. Konjac helps feed good bacteria in your gut, which can aid weight loss. Konjac is not absorbed or digested by your body, so they effectively have zero calories!!
Why this is good for you: Herbs, spices (in curry paste) and garlic give a huge boost to your health, helping detoxification, reducing inflammation and delaying ageing (great news for any of us over 30!). If you want beautiful, clear skin and a healthy digestive system, cooking daily with herbs, garlic and spices is a winner. All green vegetables are rich in magnesium, which also helps us to relax, sleep well and feel upbeat. Coconut milk is high in good fats called medium chain triglycerides which are great for energy, being burned off by your body instead of being stored in fat cells. Coconut also contains lauric acid and caprylic acid, both of which help prevent excessive yeasts and “bad” bacteria in your gut. Coriander helps bind (and safely remove) toxins in your digestive system, especially mercury which you ingest (every time you eat) if you have old-fashioned silver-coloured dental fillings. Cooking at low temperatures like this (100C or less), instead of frying or roasting, keeps more nutrients in your food too.
We drank this out of a flask today after a winter woodland walk when we were all frozen. I concocted it a few years ago so drivers and other non-drinkers got something interesting to drink at our mulled wine and mince pie night. It has the tanginess and colour of mulled wine and all the lovely spiceyness of cinnamon, cloves and nutmeg. If you like you can make this a day or two ahead of time and cool covered with a lid so the lovely aromas don’t disappear…
For 4 big glasses:
3 good quality hibiscus tea bags (try to buy from health stores because they taste better). If the teabags have other flavours such as lemon, ginger, cinnamon, cloves, star anise in as well that’s fine) (see below for alternatives to teabags)
750ml boiling water
3 long strips of orange peel (use a potato peeler to do this) from 1 orange
Juice of 1 orange (take the strips of peel off first as its harder to do after juicing)
12 whole cloves
10cm cinnamon stick
A good grating of whole nutmeg (or a large pinch of ground nutmeg but this makes the drink look more cloudy)
2 tbs xylitol (from health stores), or to taste For more info on unusual ingredients, see my larder & shopping section
1. Boil the kettle, then in a saucepan pour 750 ml boiling water over the 3 teabags. Add the orange peel, whole cloves, cinnamon stick, nutmeg and xylitol.
2. Leave to infuse on a very low heat, covered with a lid or plate, for around 15 minutes. Meanwhile, juice the orange, strain it and discard the “bits”.
3. When all the flavours have infused well in to the liquid, fish out the teabags and add the juice of the orange. Adjust the sweetness, adding more xylitol if it’s not sweet enough already.
4. When you are ready to drink it, heat through and pour into glasses.
Variations:
Try adding extra zestiness by adding fresh ginger tea. Infuse a heaped teaspoon of finely grated fresh ginger in half a cup (around 125ml) of boiling water, then strain the liquid into your mulled non-wine. Or simply thinly slice 3cm of fresh ginger root into the saucepan before you add the 750ml boiling water.
You could use Biona unsweetened cranberry juice (I suggest around 100ml) instead of hibiscus teabags. The cranberry also gives the tart flavour you need for the mulled non-wine. Biona brand is in health stores and Dublin Food Co Op.
Instead of whole cinnamon and cloves you could use ground but remember this will make the drink cloudy.
Why this is better for you: Because this recipe uses xylitol instead of sugar, and hibiscus instead of wine, its a really low GI (or low sugar) drink. This means it doesn’t rob your body of nutrients like sugar or sugary alcaholic drinks (eg wine) do. Spices (ginger, nutmeg, cloves, cinnamon and more) are a powerhouse for your wellbeing because they are anti-microbial, acting like natural antibiotics without the downside of antibiotics. Spices help you resist getting colds, flu and skin infections (e.g. acne), so they are a brilliant thing to eat or drink every day.
