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Healing with Wholefoods Nutritional Therapy

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Nutrient Boost Cabbage "Tagliatelle"

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Perfect for even the pickiest cabbage haters!

Ingredients:

  • 1 head of York cabbage
  • 3 cloves of garlic, sliced
  • 1Tbsp. virgin olive oil
  • Hint of seasoning (Herbamare salt & freshly ground pepper or nutmeg)
  • 1 tsp smoked paprika
  • 100ml organic cream (optional)
  • 3 tsp. of sundried tomato purée
  • 1 tin of sweet corn or mixed beans rinsed thoroughly

Cut off the leaves of the cabbage, wash well, cut out the thick vein in the middle and while holding leaves together in a pile cut them into 1cm wide tagliatelle looking strips.

Gently heat olive oil in a pan, add garlic slices, paprika, and as soon as you can smell the aromas, add the cabbage, season and add a splash of water.

Cover the pan and sauté until the cabbage is bright coloured and soft (about 5 minutes) - shaking the pan time to time.

Mix in beans / corn, sun-dried tomato purée and cream, heat together and serve with a slice of wholegrain (spelt) bread. It also makes a lovely side dish with a nice piece of chicken or steamed fish.

Eating for 2? You may be interested in these articles: Breast Feeding and Baby Boom.

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Falafel Balls with Probiotic Dip

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falafel

Great for lunch boxes when cold! Kids love finger food...

Ingredients:

  • 1 tin chickpeas, thoroughly rinsed,
  • 1 onion, chopped
  • ½ cup chopped parsley
  • 2 cloves of garlic
  • 1 egg
  • 2 teaspoons ground cumin
  • 1 teaspoon ground coriander
  • Salt & pepper to taste
  • 1 teaspoon lemon juice
  • 1 teaspoon baking powder
  • 1 tablespoon olive oil
  • Olive or coconut oil for frying
  • 1 carrot, finely grated
  • Handful of broccoli florettes, steamed

In a large bowl, mash chickpeas. Sauté onions in a little oil, add carrots and fry together till soft. Add this to the chickpeas together with all the rest of the ingredients, mash together well. Form little balls and fry in 1 inch deep oil.

Probiotic Dip1 (6 ounce) container bio-live natural yogurt, ½ cucumber, grated; 1 teaspoon dried dill weed salt and pepper to taste ; ½ clove garlic, crushed Make the dip first by mixing the ingredients and cooling it for ½ hour.

Serve with wholegrain pita bread, char-grilled pepper and aubergine slices and any raw vegetables your child likes.

You may be interested in reading this article about how to Strengthen Your Child's immune system.


Hummus

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One of the best snacks!

Ingredients:

  • 1 can of chick peas, drained and rinsed very thoroughly
  • 2 cloves of garlic, crushed
  • 3 tbsp tahini (sesame seed butter)
  • 2 tbsp extra virgin olive oil
  • 2 tbsp reduced salt soy sauce or ¼ tsp Herbamare salt
  • Freshly ground black pepper
  • Large Handful of fresh coriander green chopped (or parsley)
  • Few drops of freshly squeezed lemon juice

Put all ingredients in the food processor and blend till smooth. Add a splash of water to help the blending and get a smoother paste. Don’t forget to season to taste before you transfer it from the food processor to a clean glass jar.

Enjoy with vegetable sticks (carrot, celery, pepper, cucumber, Jerusalem artichoke, sugarsnap peas, baby corn, broccoli and cauliflower florettes) or oat cakes.



Mild Chickpea Curry
with Quinoa and Probiotic Yoghurt

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curry spices

There’s nothing like this mildly spicy dish to tidy up your gut ....

Ingredients:

  • 2 tins chickpeas
  • 6 Tbsp. of olive oil
  • 3 onions chopped
  • 1 fresh red chili deseeded and finely chopped(Optional, but it won’t be too hot.)
  • 1 tbsp grated ginger (or 1 heaped tsp ground ginger powder)
  • 2 cloves of garlic, crushed
  • 1 tin chopped tomatoes
  • 1 Tbsp ground coriander
  • 1 Tbsp. ground cumin
  • ½ turmeric powder
  • 2 Tbsp Garam Masala
  • 4 Tbsp fresh lemon juice
  • Herbamare salt to taste
  • 1 cupt quinoa with salt and pepper and ½ tsp cumin seeds for seasoning
  • 8 - 10 Tbsp. Organic probiotic yoghurt or soy yoghurt - to serve
  • Fresh coriander, chopped - to serve

Gently heat olive oil in a large pan or pot, add onions and sweat for couple of minutes. Add spices, fry them a little, then add ginger, garlic, chili, chopped tomatoes and chickpeas. Add little splash of water if needed, ½tsp salt. Bring it to boil, then turn the heat lower and simmer for 15 minutes.

In the meantime, heat cumin seeds on little olive oil in a sauce pan, just until they sizzle. Add quinoa, salt, pepper and mix well. Once the grains heated through, add 2 cups cold water. Cover with the lid, bring to the boil, turn the heat down and cook till all the liquid is absorbed - about 15 minutes, shaking the pot time to time. Fluff up quinoa with fork before serving.

Once the curry is cooked, turn the heat off, add lemon juice. Serve garnished with generous additions of yoghurt and fresh chopped coriander.

Read Probiotic Warriors to learn what probiotics are and how they help you stay healthy.

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Go Nuts – Nut Loaf with Rainbow Salad

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It actually prevents you from going nuts...

Nuts

Ingredients:

  • 1 tbsp Olive oil for frying
  • 1 onion finely chopped
  • 2 cloves garlic, minced
  • 5 medium mushrooms, finely diced
  • 1 Tbsp. wholegrain flour
  • 1 ¼ cups (300 ml) organic vegetable stock
  • 1 ½ cups (175 g) finely chopped mixed nuts (no peanuts!)
  • 3 cups (175 g) wholegrain breadcrumbs
  • 1 Tbsp. soy sauce
  • 1 tsp. dried herbs
  • Salt and pepper to taste
  • Parchment paper and roasting tin

For the nut loaf: Pre-heat the oven to 375F, 190C Oil and line roasting tin with parchment paper. Sauté the onion in the oil for about five minutes, or until soft. Add the garlic and mushrooms. Cook for a few more minutes. Sprinkle the flour on top. Stir well. Add the stock or water, stirring all the time. Bring the mixture to the boil, and simmer slowly for two or three minutes. Stir in the nuts, breadcrumbs, soy sauce, herbs and seasoning. Lay mixture into the prepared tin, smooth top evenly. Bake for 30 - 40 minutes.

For the salad: Slice finely / grate multi coloured vegetables, such as dark green leaves, carrots, raw beetroot (skin left on), red onion, fennel bulb and tomatoes. Use fresh herbs such as basil or parsley. Drizzle with olive oil and a few drops of balsamic vinegar just before serving, and mix well. Each person should have 2 large handfuls of this

Plenty of fresh colourful vegetables, wholegrains, and nuts can help lessen brain shrinkage found in ALzheimer's Patients.

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