Yum, cheddar cheese and broccoli, what better combo? This recipe is a brilliant swap using tangy Brazil nuts and creamy cashews as an alternative to cheese. Something that is incredibly handy if you are genetically sensitive to saturated fats or intolerant to lactose. If you have GST deletions, this recipe also provides 2-3 servings of cruciferous vegetables to get your detoxification going full steam.
In a saucepan, add 1 whole chopped head of broccoli, including the stalk. This will be around 250g for an average head of broccoli. Leave this to sit (20 minutes will maximise the detoxification support) while you bring 350ml stock to a boil in a separate pan. This can be any type of stock, but if I don't have any fresh stock to hand, my favourite is Steenbergs Organic Vegetable Bouillon. I make this by pouring about 350ml boiling water over the broccoli and mixing in 1.5 tsp bouillon powder. Pour just enough liquid over the broccoli so that it is barely covered. Simmer over medium for 5-10 minutes until the broccoli is tender crisp and still bright green. Pour into a blender and add 35g each cashews and Brazil nuts. Blend on medium until smooth but with small bits. Add sea salt and black pepper to taste.
serves 1 (full meal) or 2 (side dish)
Antioxidants help keep us young, energetic, and disease-free. If this sounds good, then it's time to get friendly with vitamins A, C, E and the mineral selenium! These nutrients are some of the most important free radical neutralisers our body has. Carrots for vitamin A, cabbage for vitamin C, avocado for vitamin E, and chicken for selenium. This recipe has it all.
Pre-heat the oven to 175 degrees C/350 F. Cut up one breast of chicken into strips and place on a baking tray in the oven for about 10 minutes until cooked through. (Time varies depending on the size of the strips.) You can also cook up a big batch and store in the fridge or freezer for future meals.)
While the chicken is cooking, roughly chop two large handfuls (150g) of fresh cabbage and place into a bowl. Add the flesh of 1 whole chopped avocado and mush it with a spoon into the chopped cabbage. Add 1 large chopped carrot (100-150g), 2-3 teaspoons liquid aminos (Bragg's or coconut aminos--alternatively, tamari or soy sauce to taste), 1-3 tsp olive oil, 1 Tbsp sesame seeds, a pinch of garlic granules or 1 minced fresh clove, and (optionally) a sprinkling of sprouts and fresh parsley. Add the cooked chicken on top of the salad.
If you're on salmon overload when it comes to oily fish, it can pay to get sneaky with things. And if anchovies seem a bit scary, this deliciously simple fish stew will ease you into the world of the other oily fish. There's just something about traditional French recipes that never disappoints. They are simple, quick, and very, very flavourful. And I've maximised my version to get the most from its anti-inflammatory and antioxidant properties so that you're brimming with health.
In a medium saucepan, melt 1 Tbsp butter or coconut oil until hot. Turn down the heat to low and add 1 small diced onion (about 75g). Stir, cover, and leave the onions to soften for 5 minutes. When the onions are soft, add 3 medium chopped tomatoes (about 275g), 1/2 small chopped courgette (75g), and 1 Tbsp capers. Turn the heat up to medium, stir, cover, and leave to cook for 5 minutes. When the mix has cooked, add 250ml (1 cup) sodium-free vegetable stock (I like Steenbergs Organic Vegetable Bouillon), 1 Tbsp minced anchovies, and 125g chunked white fish. Bring to a simmer and cook for another 3-4 minutes until the white fish is tender and cooked through. Add black pepper to taste. (The anchovies are quite salty, so you're unlikely to need to add salt!) Serve with a small gloss of olive oil added on top.
The traditional recipe also includes potatoes, and while this isn't an ingredient that I'd normally use, if you would like to add a starchy carbohydrate to the stew, try adding 1/3 cup (80ml) diced raw potato to the saucepan at the same time as the tomatoes.
Kicking the cheese habit is tough. But for the more than 50% of us who lack the gene mutation required to digest lactose, it's an essential part of learning to live without dairy. If you're missing the salty tang of the feta-festooned Greek Salad, give this recipe a try. You'll also get a boost of anti-inflammatory omega-3s, antioxidants, and phytonutrients. The quercitin in red onions even helps prevent hayfever.
Combine 1 large handful cooked or sprouted chickpeas, 150g chopped cucumber, 1 medium/large chopped tomato, a small handful thinly sliced red onion, a medium handful chopped olives, 1 Tbsp each flax and olive oil (can use 2 Tbsp olive oil if don't have flax oil), a splash of apple cider vinegar, sea salt and black pepper to taste. Top with a sprinkling of fresh parsley.
My confession: Unless it's wrapped around some rice, I really don't enjoy eating seaweed. I have tried so many times to find a way to incorporate it into my daily diet that doesn't make me gag that I now possess a massive unused collection of different varieties of seaweed. This dried hoard of the sea takes up an awful lot of my precious little cupboard space, but I just can't bring myself to toss out. My anti-wasteful conditioning rearing its head.
But a few weeks ago, I came across in my local organic shop an intriguing little pot of "seaweed tartare" condiment. Still pursuing my dream of daily seaweed consumption, I bravely but with some trepidation purchased the little pot. Upon arriving home, I grasped a spoon, opened the jar, and prepared myself to be disappointed (aka gag) once again. Lo and behold, food heaven! Utter amazement filled me. How had someone managed to turn seaweed into one of the most delicious things I'd ever tasted?
Fortunately, things like this also come with an ingredients list on the label. After some playing around--and some improvements on the original--I can proudly say I now own the recipe for the most delicious seaweed creation around. Spread it on oat cakes, mix it with olive oil for a salad dressing, serve with salmon, or just eat by the spoonful like me.
Now might come the point in the story where you wonder, "Why in the world does this crazy lady want to eat seaweed every day?" Well, I'll tell you. Seaweed is really the only excellent source in the world of natural, food-state iodine. (Table salt is often iodized to fortify it with inorganic iodine, but yuck, I don't want table salt in my body!) Iodine is essential to proper thyroid function, and one of the thyroid's functions is to govern metabolism. Lots of people have slightly underactive thyroids simply due to lack iodine, which means fatigue, weight gain, poor immunity, and generally feeling run down. And I didn't want to be one of these people, particularly since I have a recent history of being exactly one of these people! In fact, I have a niggling suspicion that one of the reasons why people over-consume cheese is for the iodine it contains--but you have to eat a lot of cheese to get enough! Conversely, one serving of this seagreens tartare recipe (1 tablespoon) packs 10x the daily RDA of iodine. Bring it on!
It also keeps for quite a while in the fridge (probably up to a month), so it's the perfect thing to make up in a big batch and then keep on hand for all your seaweed-related emergencies. Or charcuterie boards.