Food for optimal fertility and digestive health
Delicious food and baby making go hand in hand. Taking pleasure in what you eat and taking time to prepare nutritious meals for yourself and your loved one will not only bring you joy but will also help your body function better and create the best possible conditions for making a new life.
In this section you will find a wide variety of recipes that nutritionist Victoria Wells and I have developed with optimal fertility and digestive health in mind. All the recipes in the menu planners are on the following pages. Between them they contain all the nutrients you need for healthy eggs and sperm, as well as good general health, with none of the nasties that can do you damage.
A typical processed meal may contain ingredients from all over the world and the produce – meat, vegetables and fish – may have been transported and stored frozen for months before it is used in the end dish. Even the ingredients of a simple so-called healthy loaf of wholegrain bread may contain a cocktail of artificial additives that reduce the microbial diversity of your gut.
Our recipes encourage you to use fresh, organic produce. My preference would always be that you eat a hearty breakfast and a decent lunch and then have a lighter dinner by 7pm. I know this is not always possible, but eating the biggest meal of the day at 9pm and then going to bed shortly afterwards will wreck your digestion and cause lots of problems with absorption. So even moderating my ideal will bring health benefits.
I really want you to adapt the plans and recipes to suit your lifestyle and not become too rigid. Rigidity will cause problems in and of itself, so please do be relaxed around food. You can of course swap eggs from breakfast and eat them for lunch or supper. I often have soup for breakfast, especially a nice chicken broth. Soup is suitable at any time of day in my book! Any of these meals can be adapted and customised to make them more suitable to your condition. Black sesame seeds sprinkled on vegetables will increase the Blood-nourishing quality of the food. Spices added will bring warmth, adding fermented foods helps move Stagnation, and so on. There are so many little ways you can tweak the recipes to make them more bespoke to you. Think of it like alchemy; the sum of the parts is greater than the individual components.
Equally, don’t become a slave to the ingredients. If you go to the market and you see an ingredient that looks delicious, go for it. You will probably invent something amazing inspired by the book and what your eyes are drawn to. Remember that eating starts with the senses, so follow them.
How to eat well
For nutritious eating, the plate should be mainly plant-based with a little high-quality meat included in your weekly diet. Eat good dairy including traditional cheeses, yoghurts and kefir. Cook mainly with second-pressed olive oil, use cold-pressed oils for adding to food after cooking and eat a wide variety of nuts, vegetables and pulses to provide lots of healthy fibre. Limit sugar intake from juices and other drinks and have other sweet foods, such as dark chocolate and cakes, as an occasional treat.
Eating five to eight servings of fruit and vegetables daily with a range of nuts and seeds will ensure you absorb adequate antioxidant nutrients. Antioxidants reduce levels of free radicals and modulate the body’s inflammatory response. As a general rule, try to make your plate colourful with a variety of seasonal fruits and vegetables especially red, black and blue types of berries, tomatoes, citrus fruits and dark green leafy vegetables. Also ensure you eat cruciferous vegetables including pak choi, broccoli, cauliflower, Brussels sprouts, cabbage and kale. Do eat organic when you can. Organic fruits and vegetables can contain as much as 70 per cent more antioxidants than non-organic. A study published in 2016 by the British Journal of Nutrition found that organic fruits and vegetables can contain as much as 70 per cent more antioxidants than non-organic. The authors of the study estimated a switch to organic could boost antioxidant consumption by between 20 and 40 per cent.
Probiotics and prebiotics consumed daily will nourish and nurture your microbial garden. Good sources include kefir, sauerkraut and prebiotic- and polyphenol-rich plant foods. Ensure your diet includes a wide variety of vegetables, darkly coloured berries, nuts (particularly chestnut and hazelnut), seeds and fresh herbs and spices. Add these liberally to cooking, particularly cloves, star anise and oregano. Diversity is key. And perhaps most important of all for a healthy gut – try the recipes for fermenting food at home, such as Sauerkraut and Beet Kvass. Fermenting preserves seasonal vegetables and also increases their nutrient profile. Fermented foods restore your gut to health, help manage weight loss and can even improve your mood and feelings of wellbeing. No less than 70 per cent of the serotonin in your body is produced in your gut! Food fermented at home has a wider microbial diversity than shop-bought versions.
Weekly food preparation need not be a chore – it can be a ritual. Instead of randomly selecting meals on the hoof, start to get into the habit of planning them so they flow from one to another. Roast a chicken on Sunday and then use the bones and leftover meat for a chicken noodle soup on Monday night. Think ahead and soak wholegrains overnight to increase their digestibility and reduce cooking time the next day. Prepare overnight oats for a ready-made (and transportable) breakfast the next morning. Set aside a little time to bulk sauté onions and leeks. If you double up recipes and freeze the rest you can cook half as often!
Above all, savour your meals. Taking the time to fully plan, prepare and digest will reap enormous benefits for you both now and in future life.
The most important meal of the day
Starting the day with breakfast is associated with healthy eating for the rest of the day. Breakfast boosts energy levels and helps you manage hunger and stabilise blood sugar. Boxed breakfast cereals are not the best option, however; many breakfast cereals are said to contain less nutrition than the boxes they come in! They certainly can be laden with sugar and the so-called healthier varieties often have superfood gimmicky claims on the packet to distract us from how nutrient poor they really are. While many boxed cereals are enriched with nutrients, the bioavailability of these is poor – in other words, the nutrients are not optimally absorbed by our bodies.
Eggs
Eggs are powerhouses of key nutrients including high quality protein, unsaturated fatty acids, vitamin D, vitamin B12, vitamin A, selenium and choline. The nutrients are concentrated in the egg yolk and long-standing notions that the egg yolk was bad news for heart health have been rethought. Eggs are good poached, fried, boiled, scrambled and baked, and eaten throughout the day, not only at breakfast.
I often add vegetables to my breakfast. It helps you increase your intake and adds a burst of flavour that deserves a prominent place on your breakfast plate. Think wilted greens, stir-fried kale, sliced avocado, steamed asparagus, roasted tomatoes and sautéed mushrooms.
Porridge
I eat porridge a couple of times a week in the Winter. My favourite way to eat it is with butter and honey. Porridge is a good way to introduce a wider range of wholegrains into your diet. Porridge can be defined as a grain cooked in water or milk. The grains used differ around the world and you can use cracked, rolled or ground grains. Add mixed seeds, nuts, poached spiced fruits, fresh seasonal berries or even pumpkin or carrot. These porridges are a long way from plain unappetising gruel!
| Effect | Foods |
| Cooling | Apples, aubergines, bitter salad leaves, cottage cheese, crab, cress, cucumbers, grapefruit, lemons, lettuce, milk (cow’s or soya), mung bean soup, mussels, pears, pork, raw tomatoes, spinach, tofu, yoghurt. |
| Damp-resolving | Aduki beans, alfalfa sprouts (avoid all sprouts when pregnant), asparagus, barley, basil, buckwheat, caraway, cardamom, celery, coriander, corn, endives, horseradish, lemons, parsley. |
| Warming | Almonds, beetroot, carrots, cayenne pepper, chicken, chocolate, cinnamon, cloves, cooked tomatoes, figs, garlic, ginger, lamb, peaches, peppers, mustard, nutmeg, pumpkins, radishes, sesame seeds, squash. |
| Blood-nourishing | Aduki beans, apricots, beef, beetroot, bone broth, bone marrow, cherries, dandelion, dates, eggs, figs, grapes, kale, kidney beans, leafy greens, mussels, nettles, octopus, oysters, parsley, sardines, seaweed, squid, sweet rice, tempeh, watercress. |
| Blood-moving | Aubergines, chestnuts, chilli, chives, crab, eggs, kohlrabi, leeks, liver, mustard leaves, onions, peaches, radishes, saffron, spring onions, sticky rice, turmeric, vinegar. |
| Stimulating | Almonds, caraway, cardamom, carrots, cayenne pepper, chicken, coconut, dates, eggs, fennel seeds, figs, grapes, lentils, millet, molasses, oats, quinoa, rice, sage, sardines, shiitake mushrooms, star anise, squash, tangerine peel. |
| Kidney-nourishing | Alfalfa, asparagus, chestnuts, eggs, kidney beans, nettles, oats, quinoa, string beans, walnuts. |
| Jing-nourishing | Almonds, artichokes, bone broth, bone marrow, chicken, clams, eggs, full-fat organic milk, kidneys, liver, mackerel, mussels, oysters, pistachio nuts, seaweed, scallops, sesame seeds, walnuts. |
| Qi-nourishing | Almonds, aromatic seeds (caraway, cardamom, coriander, fennel), carrots, cherries, chickpeas, coconut, eggs, lentils, liquorice, mackerel, milk, millet, molasses, oats, potatoes, quinoa, rice, sage, sardines, sweet potatoes, shiitake mushrooms, squash, tofu, trout, venison, yam. |
| Yin-nourishing | Apples, asparagus, avocados, cheese, clams, crab, duck, eggs, green beans, honey, lemons, malt, mangoes, milk, nettles, oysters, pears, pineapple, pomegranates, pork, seaweed, sesame seeds, spelt, spinach, tomatoes, watermelons, wheat, yam. |
Cinnamon not only adds a subtle sweet flavour to porridge, it may help improve blood glucose levels and increase insulin sensitivity. There is evidence that cinnamon slows the rate at which the stomach empties after meals.
I hope you will try a wide variety of grains but you can substitute the grains in the recipes here for simple rolled-oats if necessary. The general rule of thumb when making porridge is a 2:1 ratio. That’s two parts liquid to one part grain. If the porridge looks too thick add a little water.
Soaking grains
Phytic acid is present in grains (legumes and raw nuts) and therefore it is important to soak these foods to break down phytic acid in order to aid digestion. Phytic acid binds to minerals as the foods are being digested and this limits absorption. Soaking also increases the digestibility of grains and helps reduce bloating.
How to soak grains
• Place the grains in a large bowl. Pour over plenty of filtered water and cover the bowl with a plate or cloth.
• All grains need soaking for 12 hours except millet, brown rice and buckwheat, which have less phytic acid and only require seven hours.
• Leave for the allotted time and then drain and gently rinse
• Soaked grains often need less cooking time than non-soaked grains
Bone broth
I’m a believer in nose to tail eating philosophy. Part of the natural rhythm of cooking starts with not wasting a thing. For carnivores this includes offal in all its glory and never ever wasting the bones.
Broth is nourishing and soothing to the digestion. It has a long reputation as a traditional healing food and it may help with inflammation and digestive problems. Made at home, it is nutrient-dense, providing amino acids, minerals and the proteins collagen and cartilage. You can make it in large quantities to be used in different ways: as a base for soups and other dishes and as a drink by itself. When you make a batch of broth for stock (see here), it’s a good idea to freeze some in ice-cube trays to add to your cooking to enrich dishes like stews and wholegrains.
Bone broth is warming and satisfying. Try it as a mid-morning, afternoon or evening drink. To make the a bone broth drink, pour 350 ml (12 fl oz) Chicken Broth (see here) into a small pan and cook over low heat for 5 minutes until heated through. Pour the broth into a mug, stir in either ¼ teaspoon of grated fresh root ginger, ¼ teaspoon of grated turmeric root or a pinch of chilli flakes and let infuse for 2 minutes before drinking.
A note on ingredients
• I have used whole milk or kefir in the breakfast recipes. If you cannot tolerate milk use unsweetened almond milk or coconut milk.
• Standard level spoon measurements are used in all recipes: 1 tablespoon = one 15 ml spoon 1 teaspoon = one 5 ml spoon.
• Both imperial and metric measurements have been given in all recipes. Use one set of measurements only and not a mixture of both.
• Eggs should be medium unless otherwise stated. The Department of Health advises that eggs should not be consumed raw.
• Always check the labels of preprepared ingredients to make sure they do not contain ingredients that are not suitable if you are following a vegetarian, vegan, gluten-free or low-carb diet. For vegetarian recipes, check cheese labels to ensure they are suitable for vegetarians and use vegetarian Parmesan-style cheese instead of traditional Parmesan, which is made with animal rennet.
RECIPE LIST
AMARANTH, SPICED PEAR & PUMPKIN SEED PORRIDGE
SPICED PUMPKIN & QUINOA PORRIDGE
MIXED GRAIN PORRIDGE WITH BLACKBERRIES, HAZELNUTS & FLAXSEEDS
QUINOA, CHIA SEED & CARDAMOM PORRIDGE WITH COCONUT, PISTACHIOS & RASPBERRIES
BAKED PORRIDGE WITH GOJI BERRIES & CINNAMON
BLACK SESAME PORRIDGE WITH ROASTED SAFFRON PEACHES
SIMPLE OVERNIGHT OATS
CHESTNUT COMPOTE
BAKED EGGS WITH VEGETABLES
AMARANTH, SPICED PEAR & PUMPKIN SEED PORRIDGE
Amaranth is a gluten-free grain. It is actually a tiny seed but is cultivated as a grain.
Put the amaranth into a heavy-based pan, pour over the milk and bring to the boil, then reduce the heat, cover with a lid and simmer for 25 minutes, checking occasionally and adding a little filtered water if the porridge is too dry. Remove from the heat and let stand for 5 minutes.
Meanwhile, put the pear, cinnamon, nutmeg, vanilla extract and orange juice into a small pan and cook over low heat for 10–12 minutes until softened.
Mix the stewed pear into the porridge. Divide the porridge between 2 bowls, drizzle with the honey, sprinkle over the pumpkin seeds and serve immediately.
Amaranth, spiced pear & pumpkin seed porridge
SPICED PUMPKIN & QUINOA PORRIDGE
Put the quinoa into a bowl with the milk, cover with a plate or tea towel and let soak overnight.
The next day, transfer the soaked quinoa and milk to a heavy-based pan, add the filtered water and bring to the boil. Add the pumpkin purée, sesame seeds, cinnamon and ginger, reduce the heat and simmer for 15–20 minutes, stirring frequently, until the porridge is your desired consistency, adding a little extra water if the porridge becomes too thick. Remove from the heat, cover with a lid and let stand for 5 minutes.
To serve, divide the porridge between 2 bowls, sprinkle over the pecan nuts and drizzle with a little honey, if using.
This warming and nourishing porridge tastes great and is really beneficial to the digestive system. The quinoa is a complete source of protein and the pumpkin is rich in beta-carotene for sperm quality and count.
MIXED GRAIN PORRIDGE WITH BLACKBERRIES, HAZELNUTS & FLAXSEEDS
Using a mixture of grains in your porridge adds texture and provides a wider variety of nutrients and flavours.
Put the grains into a heavy-based pan, pour over the milk and bring to the boil, then reduce the heat and simmer for 15–20 minutes, stirring frequently, until the porridge is your desired consistency. Add little filtered water if the porridge becomes too thick.
To serve, divide the porridge between 2 bowls, sprinkle over the blackberries, hazelnuts and flaxseeds and drizzle with a little honey, if using.
QUINOA, CHIA SEED & CARDAMOM PORRIDGE WITH COCONUT, PISTACHIOS & RASPBERRIES
Chia seeds are packed with nutrients including protein, fibre and omega-3s. They are useful in cooking as the seeds form a gel when mixed with liquid and can be used as a thickener.
Put the quinoa and chia seeds into a bowl with the milk, cover with a plate or tea towel and let soak overnight.
The next day, transfer the soaked quinoa and chia seeds and the milk to a heavy-based pan, add the coconut milk and cardamom and bring to the boil, then reduce the heat and simmer for 15–20 minutes, stirring continuously, until the porridge is your desired consistency. Add a little filtered water if the porridge becomes too dry. Remove from the heat, cover with a lid and let stand for 5 minutes.
To serve, divide the porridge between 2 bowls, sprinkle over the pistachios, raspberries, coconut, and banana and drizzle with a little maple syrup.
BAKED PORRIDGE WITH GOJI BERRIES & CINNAMON
Put the oatmeal, goji berries, pumpkin or mixed seeds, sesame seeds and cinnamon into a bowl with the milk or water, cover with a plate or tea towel and let soak overnight.
The next day, preheat the oven to 190°C/375°C/Gas Mark 5. Generously grease an ovenproof dish with butter.
Transfer the oatmeal mixture to the prepared dish, add the orange zest and add a little hot water, if necessary, to loosen the mixture. Bake in the oven for 15 minutes, or until the porridge is your desired consistency. If the porridge is too thick, add a little more hot milk or water and return to the oven for 10 minutes.
To serve, divide the porridge between 2 bowls, pour over a little kefir to loosen the porridge and then drizzle with a little honey.
BLACK SESAME PORRIDGE WITH ROASTED SAFFRON PEACHES
Wash the rice under cold running tap until the water runs clear. Put the rice into a bowl with the water, cover with a plate or tea towel and let soak overnight.
The next day, rinse the rice under cold running water and drain well.
Heat a dry frying pan, add the sesame seeds and toast for a couple of minutes until they are fragrant. Transfer to a spice or coffee grinder and process to a coarse powder. Set aside.
Put the drained rice into the spice or coffee grinder and process to a coarse powder.
Put the rice powder into a heavy-based pan, add 475 ml (16 fl oz) water and bring to the boil, stirring continuously. Reduce the heat and cook over low heat for 10 minutes, stirring all the time and adding a little extra water if becomes too dry. Stir in the sesame seed powder and salt and cook until heated through.
Meanwhile, preheat the oven to 200°C/400°C/Gas Mark 6. Place the peaches, cut-side up, on a small baking sheet. Whisk together the saffron, vanilla extract, honey and lemon juice in a small bowl and spoon the mixture over the peach halves. Roast in the oven for 10–15 minutes until the peaches are bubbling and easily pierced with a butter knife.
To serve, divide the peaches and their juices between 2 bowls, spoon over the black sesame porridge, drizzle with a little honey and sprinkle over the toasted pistachios.
VARIATIONS
You can top this porridge with mixed seeds, pumpkin seeds or toasted pine nuts and replace the roasted saffron peaches with any poached seasonal fruit.
Black sesame porridge with roasted saffron peaches
SIMPLE OVERNIGHT OATS
Put the oats and chia seeds into a bowl and pour over just enough kefir to cover them. Cover with a plate or tea towel and let soak overnight.
The next day, stir in your chosen flavourings and a little honey and serve. Alternatively, if you prefer to eat the overnight oats warm, transfer the oats to a pan, add a little extra kefir or some milk or water, and cook over low heat until heated through (you need to heat the oats gently in order not to destroy the gut-friendly microbes), then stir in your chosen flavourings and serve.
OVERNIGHT OAT FLAVOURINGS
Natural yoghurt, fruit, nuts, seeds and spices are all great additions to overnight oats, and they can be combined in so many different ways. Here are some of my favourite flavourings:
Natural yoghurt + grated apple + chopped pear + seasonal berries + mixed seeds
Chopped pear + ground cinnamon + vanilla extract + chopped almonds
Chopped figs + chopped apple + ground cinnamon + ground ginger + chopped brazil nuts
Seasonal berries: blackberries, blueberries, raspberries, strawberries
Mixed seeds + grated apple + honey
Blackberries + chopped hazelnuts + honey
‘CARROT CAKE’ OVERNIGHT OATS
Make the simple overnight oats as above. The next day, heat 1 teaspoon coconut oil in a small frying pan, add the 1 small grated carrot and cook over medium heat for a couple of minutes until tender. Add the carrots to the overnight oat mixture, stir in a few raisins, if liked, ¼ teaspoon of ground cinnamon, ¼ teaspoon of ground cardamom, ¼ teaspoon of vanilla extract, 5 chopped walnuts and ½ tablespoon of honey.
CHESTNUT COMPOTE
The morning is the best time for sweet flavours. This compote is sweet, warming and a good tonic for the stomach. I love to serve this on yoghurt, as the spices set off the Cold energy of the yoghurt, or with porridge for the perfect winter-warmer breakfast.
Put all the ingredients into a pan with 125 ml (4 fl oz) warm water. Cook over low heat, stirring occasionally to help the fruit break down, for 30–45 minutes until it is the consistency of compote.
Transfer to sterilised jars (see here) and seal immediately. The compote can be stored for up to 2 months in the fridge.
HOW TO STERILISE JARS
To sterilise glass jars, wash them and their lids in very hot, soapy water. Place the jars and lids upside down on a roasting tin while still wet and allow them to air-dry, then place the roasting tin in an oven preheated to 140°C/275°C/Gas Mark 1 for 20 minutes. Remove from the oven and let cool for 10 minutes before filling the jars. Alternatively, wash the jars and lids on the hottest cycle in your dishwasher.
BAKED EGGS WITH VEGETABLES
Preheat the oven to 200°C/400°F/Gas Mark 6.
Put the fennel, leek, courgette and tomatoes into a large ovenproof dish, drizzle over 1½ tablespoons of the oil and toss to coat. Roast in the oven for 20 minutes
Stir the spinach and garlic, if using, into the roasted vegetables and drizzle over the remaining oil. Using the back of a spoon, make two hollows among the vegetables and then crack an egg into each hollow. Sprinkle the sumac over the eggs. Return the dish to the oven for about 5 minutes until the eggs are just set. Serve immediately.
Eggs are wonderful – they are an incredibly versatile ingredient and so simple to prepare. Whenever I am ever stuck for something easy to cook I reach for the eggs.
RECIPE LIST
CHICKEN BROTH
DANG GUI CHICKEN SOUP
BEETROOT SOUP
OYSTER, LEEK & SWEET POTATO SOUP WITH JAPANESE 7-SPICE POWDER
CELERIAC & CHESTNUT SOUP WITH CHESTNUT & HERB PESTO
ADUKI BEAN, TOMATO & MISO SOUP
CARROT, SWEET POTATO & CORIANDER SOUP
AVOCADO SOUP
CHICKEN, ASPARAGUS & TARRAGON SOUP
LEEK & FENNEL SOUP WITH TOASTED WALNUTS
CHICKEN SOUP WITH COURGETTE NOODLES
DAHL WITH ROASTED TOMATOES
SWEET POTATO, CAVOLO NERO & ALMOND SOUP
LENTIL & LEAFY GREENS SOUP
CHICORY, PRESERVED LEMON & SPELT SOUP
CHICKEN BROTH
You can usually obtain chicken carcases from a good butcher. Other places to try are farmers’ markets and vegetable delivery box companies. I don’t add carrots or other root vegetables to this broth as they absorb the flavour of the meat and release little of their own flavour. Leaving out the root vegetables also results in a clearer broth. Adding a little vinegar helps extract the goodness from the bones.
If you are using a leftover roast chicken, pull off any spare meat first and set it aside to use in another dish. Reserve any juices left in the roasting pan.
Push down on the carcase until you hear the bones crack and then put them into a large stock pot or pan. Add the remaining ingredients, the roasting juices, if using, and enough cold water (about 2 litres/3½ pints) just to cover the bones – I prefer to use filtered water. Bring almost to the boil, then reduce the heat and simmer, uncovered, for 8–12 hours. Skim any froth from the surface occasionally. Let cool and then strain the broth through a fine sieve into a bowl.
The broth can be kept in the fridge for up to 5 days. Alternatively, pour the broth into ice-cube trays and freeze until ready to use.
CHICKEN BROTH FLAVOURED WITH DARKENED GINGER
Heat a dry frying pan, then add ¼ teaspoon of grated fresh root ginger and cook over low heat until it changes colour but does not char. Meanwhile, pour 350 ml (12 fl oz) broth into a pan and cook over low heat for 5 minutes. Pour the broth into a mug, stir in the darkened ginger and let infuse for 2 minutes before drinking.
DANG GUI CHICKEN SOUP
This soup is made using huang qi and dang gui roots, which can found in Asian stores or bought online. It is not recommended to use dang gui root if you are taking the medication Warfarin.
Bring a large pan of water to the boil. Add the chicken and cook for 5 minutes, then drain and rinse well.
Rinse the huang qi and dang gui under cold running water and then place them in a muslin bag with the ginger. Tie up the bag.
Put the chicken into a large pan, add the bag of herbs, the rice wine, if using, and enough water to cover the chicken and herbs. Cook over low heat for 6–8 hours.
Remove and discard the bag of herbs. Remove the chicken to a board and set aside until cool enough to handle. Pull the chicken meat from the bones and discard the bones and skin. Shred the meat and then return it to the broth in the pan and cook over low heat until heated through.
BEETROOT SOUP
Heat the coconut oil in a large, heavy-based pan and gently sauté the onion over low heat for 5 minutes. Add the beetroot, potato, fennel seeds and garlic and stir well, then pour over the broth and bring to the boil. Reduce the heat and simmer for 15–20 minutes until the vegetables are soft. Let cool for a few minutes, then transfer the soup to a food processor and blend until smooth. Return the soup to the pan and reheat gently. Season to taste with salt and pepper.
The soup can be served either warm or chilled. If serving warm, ladle the soup into bowls, add a dollop of yoghurt, soured cream or crème fraîche to each bowl and sprinkle over the horseradish, if using, and chives. If serving cold, ladle the soup into bowls, add an ice cube or two and garnish with some sliced spring onions and radishes and a few fresh coriander leaves.
Beetroot Soup
OYSTER, LEEK & SWEET POTATO SOUP WITH JAPANESE 7-SPICE POWDER
This soup is made with our version of the Japanese 7-spice powder ‘Shichimi Togarashi’. Store any leftover spice powder in an airtight container and use it to flavour meat, fish and rice dishes or add an aromatic fragrance to soups.
First make the Japanese 7-spice powder. Put all the ingredients into a spice grinder and process to a fine powder. Alternatively, you can grind the spices by hand using a pestle and mortar if you prefer a coarser texture.
Melt the butter in a large, heavy-based pan. Add the leeks, sweet potato and ginger and cook over low heat until the leeks are soft and translucent. Add the garlic and cook for an additional 2 minutes. Pour over the broth, bring to a gentle rolling boil and cook for about 10 minutes until the sweet potato is cooked. Let cool for a few minutes.
Shuck the oysters over a bowl to catch the oyster liquor. Set aside the oysters and strain the oyster liquor into a clean bowl.
Transfer the soup to a food processor and blend until smooth. Return the soup to the pan, stir in the oyster liquor and reheat gently. Season to taste with salt and pepper.
Place 3 oysters in each soup bowl and then ladle over the soup. Garnish the soup with a liberal sprinkling of Japanese 7-spice powder.
CELERIAC & CHESTNUT SOUP WITH CHESTNUT & HERB PESTO
Heat the oil in a large, heavy-based pan. Add the celery, carrot and leek and sauté over low heat for 15 minutes. Add the celeriac, garlic and bay leaves and cook for 2 minutes, then pour over the broth and bring to the boil. Cover with a lid, reduce the heat and simmer for 20 minutes. Add the chestnuts and cook for 5 more minutes. Let cool for a few minutes, then transfer the soup to a food processor and blend until smooth. Return the soup to the pan, stir in the crème fraîche and reheat gently.
Ladle the soup into bowls and add a dollop of pesto on top.
This is my go-to recipe when I crave soup on an autumn evening. Chestnuts tonify the stomach energy and help create good digestion.
ADUKI BEAN, TOMATO & MISO SOUP
You can make this soup with either aduki beans or black beans. Aduki beans tend to be more Damp-draining but both are sweet and tonifying for the digestion.
Soak the beans in a bowl of cold water overnight.
The next day, rinse and drain the beans. Put the beans into a large pan and cover with water (using 3 parts water to 1 part beans). Bring to the boil, then reduce the heat and simmer for 45 minutes–1 hour until the beans are tender. Drain and set aside.
Meanwhile, preheat the oven to 180°C/350°F/Gas Mark 4. Place the butternut squash in a large roasting tin, drizzle over 1 tablespoon of oil and toss to coat. Roast in the oven for 30 minutes, or until soft.
Heat the remaining oil in a large, heavy-based pan. Add the onion and garlic and cook over low heat for 15 minutes until soft and translucent. Add the roasted butternut squash, soy sauce, ginger, miso paste, passata and broth and bring to the boil, then reduce the heat and simmer for 5 minutes. Let cool for a few minutes, then transfer the soup to a food processor and blend until smooth. Return the soup to the pan and reheat gently.
Ladle the soup into bowls, add a dollop of yoghurt on top and sprinkle over the coriander.
CARROT, SWEET POTATO & CORIANDER SOUP
Toast the coriander seeds in a dry frying pan for 1–2 minutes until they are fragrant. Use a mortar and pestle to coarsely crush the seeds.
Heat the butter or ghee in a large pan. Add the carrots, sweet potato, garlic and three-quarters of the crushed coriander seeds, cover with a lid and cook gently for 15 minutes. Pour over the broth and bring to the boil, then reduce the heat and simmer for 15–20 minutes until the vegetables are tender. Let cool for a few minutes, then transfer the soup to a food processor and blend until smooth. Return the soup to the pan, stir in the fresh coriander and reheat gently. Season to taste with salt and pepper.
Ladle the soup into bowls and sprinkle over the remaining crushed coriander seeds.
AVOCADO SOUP
Avocados provide carotenoids which are associated with higher sperm motility (according to a 2013 study that measured semen quality in relation to antioxidant intake in a healthy male population). The greatest concentration of carotenoids is found in the dark green flesh underneath the avocado skin.
Heat the coconut oil in a heavy-based pan and sauté the onion and celery over low heat for 15 minutes, or until soft. Add the garlic and cook for a further 2 minutes.
Meanwhile, prepare the avocado(s). Carefully cut the flesh into quarters lengthways and peel off the skin. Put three-quarters of the avocado flesh into a small bowl and mash with a fork. Cut the remaining avocado into thin slices, transfer to a bowl, sprinkle over half the lime juice to prevent discoloration and set aside.
Add the mashed avocado, the remaining lime juice and the broth to the pan with the onion and celery, bring to a simmer and cook for 5 minutes. Let cool for a few minutes, then transfer the soup to a food processor and blend until smooth. Return the soup to the pan, stir in the yoghurt and paprika and season well with salt and pepper.
The soup can be served either warm or chilled. If serving warm, gently reheat the soup, ladle into bowls, then place half the remaining avocado in the centre of each bowl of soup and garnish with the coriander. If serving cold, ladle the soup into bowls and place in the fridge until ready to serve, then add the remaining sliced avocado and garnish with the coriander.
AVOCADO SOUP WITH CRABMEAT
Make the soup as above and ladle into bowls. Place half the remaining avocado in the centre of each bowl of soup, then top with a mound of white crab meat and garnish with the coriander.
CHICKEN, ASPARAGUS & TARRAGON SOUP
Asparagus is a good source of prebiotic fibre but unfortunately it is not always in season. Out of season, replace the asparagus with cavalo nero.
Cut the tips off the asparagus spears to form 3-cm (1¼-inch) lengths. Roughly chop the remaining asparagus stalks.
Melt the butter or coconut oil in a large, heavy-based pan. Add the celery, leek and onion and gently sauté over low heat for 15–20 minutes until soft and translucent. Add the broth to the pan and bring to the boil, then add the chopped asparagus stalks, reduce the heat and simmer for 5 minutes. Let cool for a few minutes, then transfer the soup to a food processor and blend until smooth. Return the soup to the pan, stir in the almonds, asparagus tips and shredded chicken and simmer for 10 minutes, adding the tarragon for the last minute of cooking time.
Ladle the soup into bowls, top with a dollop of yoghurt and serve with lemon wedges to squeeze over.
LEEK & FENNEL SOUP WITH TOASTED WALNUTS
Melt the butter or olive oil in a large, heavy-based pan. Add the leeks, potato and fennel and sauté over medium heat for 5 minutes. Reduce the heat to low, add the apple and turmeric, stir well and cook over low heat for 15 minutes. Pour over the broth and bring to the boil. Let cool for a few minutes, then transfer the soup to a food processor and blend until smooth. Return the soup to the pan and reheat gently. Season with salt and pepper.
Ladle the soup into bowls and sprinkle over the walnuts and fennel fronds.
This dish is ideal for alleviating bloating. Fennel is soothing and gently moving, helping to warm the body and prevent Stagnation.
CHICKEN SOUP WITH COURGETTE NOODLES
Using a spiraliser fitted with the thin noodle blade, spiralise the courgettes. Alternatively, use a vegetable peeler to cut the courgettes into ribbons.
Heat the oil in a large, heavy-based pan. Add the leek and carrot and sauté over low heat for 15 minutes, or until soft, then add the garlic and cook for 1 minute more. Pour over the broth and bring to the boil. Add the chicken, bring back to the boil, then reduce the heat and simmer for 5 minutes. Add the courgette noodles and cook for 2 minutes, then stir in the lemon zest and spinach and season with salt and pepper. Remove from the heat and let stand for 5 minutes before serving.
DAHL WITH ROASTED TOMATOES
Rinse the lentils under cold running water, then put them into a bowl, cover with cold water and let soak overnight.
The next day, preheat the oven to 150°C/300°F/Gas Mark 2. Rinse the lentils under cold running water and drain well.
Rub a little oil over the cherry tomatoes, then place them a roasting tin and season with salt and pepper. Bake in the oven for 45 minutes. Remove from the oven, cover with foil and set aside.
Meanwhile, heat the olive oil or ghee in a large, heavy-based pan. Add the onion and garlic and cook over low heat for 15 minutes until soft and translucent. Add the ginger and spices and cook for a couple of minutes, stirring continuously. Add the lentils and stir well to coat in the spiced oil and onions. Add the broth and passata and bring to the boil, then cover with a lid and cook over low heat for 1 hour, checking from time to time to make sure the dahl isn’t drying out and adding a little more stock or water if necessary.
Ladle the dahl into bowls, place some roasted tomatoes on top, then add a dollop of yoghurt or kefir and sprinkle with the coriander and mint.
Dahl with Roasted Tomatoes
SWEET POTATO, CAVOLO NERO & ALMOND SOUP
Heat the oil in a large, heavy-based pan. Add the onion and cook over low heat for 15 minutes. Add the sweet potato, ginger and broth and cook for 10 minutes more. Let cool for a few minutes, then transfer the soup to a food processor and blend until smooth. Return the soup to the pan.
Put a little of the soup into a small bowl with the almond butter and whisk together. Set aside.
Add the cavolo nero to the pan with the soup, cover with a lid and cook over low heat for 10 minutes. Stir in the almond butter mixture just before you are ready to serve.
Ladle the soup into bowls and garnish with the parsley.
LENTIL & LEAFY GREENS SOUP
Rinse the lentils under cold running water, then put them into a bowl, cover with cold water and let soak overnight.
The next day, rinse the lentils under cold running water and drain well. Place the lentils in a large pan and cover with cold water. Bring to the boil, then reduce the heat and simmer for 20 minutes. Drain well.
Meanwhile, heat the olive or coconut oil in a large, heavy-based pan. Add the onion, leek and celery and sauté over low heat for 15 minutes, adding the garlic 2 minutes before the end of the cooking time. Stir in the spices and remove from the heat.
Transfer the onion mixture to a food processor, add half the lentils and the broth and blend until smooth. Return the soup to the pan, add the leafy greens and bring to the boil, then reduce the heat and simmer for 5 minutes. Add the remaining lentils and cook for 5 minutes more. Season with salt and pepper.
Ladle the soup into bowls and garnish with the fresh coriander and lemon zest.
CHICORY, PRESERVED LEMON & SPELT SOUP
Spelt is an ancient grain that has a distinctive nutty flavour. If gluten is tolerated, spelt is a gentle and nourishing alternative to conventional wheat.
Heat the oil in a large, heavy-based pan. Add the onion and celery and sauté over low heat for 15 minutes. Pour over the broth and bring to the boil, then add the chicory, reduce the heat and simmer for 10 minutes. Stir in the spelt, preserved lemon rind and chilli, if using. Season with salt and pepper.
Ladle the soup into bowls, add dollops of crème fraîche and garnish with the parsley.
RECIPE LIST
NATURALLY FERMENTED SAUERKRAUT
GOLDEN KRAUT
GREEN KRAUT
WHEY & KEFIR CHEESE
LACTO-FERMENTED SALSA
WALNUT TARATOR SAUCE
WALNUT & BEETROOT PESTO
WALNUT & ROCKET PESTO
NETTLE PESTO
CHESTNUT & HERB PESTO
NUT, SPICE & SEED MIX
SPICY PUMPKIN SEEDS
SARDINE PÂTÉ
CHICKPEA & DATE HOUMOUS
NATURALLY FERMENTED SAUERKRAUT
Put the cabbage into a large bowl and lightly sprinkle with the salt. Using your hands, massage, squeeze and knead the cabbage for about 10 minutes to help it release its natural juices – the cabbage will become watery and limp.
Transfer the cabbage with its juices to a sterilised jar (see here) or traditional fermentation crock. Pack the cabbage in tightly and press down really hard to eliminate air bubbles. If necessary, add some weights to make sure the cabbage is submerged in its liquid. Seal the jar or crock.
Store in a cool, dark place at room temperature for 3–5 days while it ferments, opening the lid once a day to release any built up-pressure (burping!). When the vegetables are bubbly and tangy the kraut is ready. You can now transfer it to the fridge, where it will continue to ferment and develop in flavour over the next few weeks.
You can eat the sauerkraut immediately or store it for up to 6 months in the fridge.
GOLDEN KRAUT
Put the cabbage, carrots, mooli and salt into a large bowl. Using your hands, massage, squeeze and knead the vegetables for about 10 minutes to help them release their natural juices – the vegetables will become watery and limp. Add the turmeric and caraway and mix well.
Transfer the vegetables with their juices to a sterilised jar (see here). Pack the vegetables in tightly and press down really hard to eliminate air bubbles. Place the reserved outer leaves of the cabbage on top and press down firmly to make sure the vegetables are submerged in their liquid.
Store in a cool, dark place at room temperature for 3–5 days while it ferments, opening the lid once a day to release any built up-pressure (burping!). When the vegetables are bubbly and tangy the kraut is ready. You can now transfer it to the fridge, where it will continue to ferment and develop in flavour over the next few weeks.
You can eat the kraut immediately or store it for up to 6 months in the fridge.
Turmeric has powerful anti-inflammatory properties and turns the kraut a gorgeous sunshine yellow.
GREEN KRAUT
Cruciferous vegetables (including broccoli, kale, cauliflower and cabbage) contain goitrogenic substances that have the potential to affect hormone function and thyroid medication. These foods are fine when consumed after they have been cooked as cooking inactivates the goitrogens. The effect may also be offset by adequate iodine (e.g. seafood) and selenium (e.g. seafood and sunflower seeds) intake. When making sauerkraut add a little dried seaweed as an iodine source to counteract the intake of goitrogenic substances from the raw greens.
Put the spring greens, garlic leaves and spring onions into a large bowl and sprinkle over the salt and seaweed. Using your hands, massage, squeeze and knead the vegetables for about 10 minutes to help them release their natural juices – the vegetables will become watery and limp.
Transfer the vegetables with their juices to a sterilised jar (see here). Pack the vegetables in tightly and press down really hard to eliminate air bubbles. Place some weights on top and press down firmly to make sure the vegetables are submerged in their liquid.
Store in a cool, dark place at room temperature for 3–5 days while it ferments, opening the lid once a day to release any built up-pressure (burping!). When the vegetables are bubbly and tangy the kraut is ready. You can now transfer it to the fridge, where it will continue to ferment and develop in flavour over the next few weeks.
You can eat the kraut immediately or store it for up to 6 months in the fridge.
WHEY & KEFIR CHEESE
Whey is what remains when the fats and solids are removed from milk. Whey is often used as a starter culture for fermenting vegetables but it has many other culinary uses: enriching stocks, tenderising meat, as a cooking liquid for pulses and wholegrains, as a base for alcohol (even being used as a trendy cocktail ingredient) and as a refreshing drink on its own.
It is easy to make whey at home from either kefir or natural live yoghurt, and the method has the added benefit that the leftover milk fats and solids form a delicious soft cheese.
Line a small bowl with a large piece of cheesecloth. Carefully pour the kefir into the prepared bowl, bring up the edges of the cheesecloth to form a bag and secure with rubber bands.
Using kitchen string, suspend the bag over a bowl and leave overnight to drain. It is ready when the bag stops dripping and all the whey is collected in the bowl.
Store the whey in a sterilised jar (see here) in the fridge until you are ready to use. It can be stored for up to 6 months in the fridge.
Unwrap the cheesecloth and transfer the kefir cheese to an airtight container. It can be stored in the fridge for up to a week but is best eaten within a couple of days.
IDEAS FOR USING KEFIR CHEESE
Mix the cheese with chopped herbs and extra virgin to make a herby soft cheese.
Stuff mini sweet peppers with the cheese.
Serve it with roasted beetroot.
Spread it on toasted sourdough.
LACTO-FERMENTED SALSA
Lacto-fermentation is a natural process that allows for the growth of microbes. The microbes eat the vegetables’ sugars and produce lactic acid, inhibiting the growth of harmful microbes. Lacto-fermentation preserves food, increases the nutritional content and digestibility and provides microbes.
Put the tomatoes into a large bowl and sprinkle over the salt. Using your hands, squeeze the tomatoes until they have a soupy consistency. Add the remaining ingredients and mix well.
Transfer to sterilised jars (see here) and seal immediately. Store in a cool, dark place at room temperature for 3–5 days until the mixture is bubbly and fermented, opening the lid once a day to release any built up-pressure. Taste after 3 days and if you are happy with the flavour – it should taste tangy and slightly effervescent – transfer to the fridge. It can be stored for up to 6 months in the fridge.
WALNUT TARATOR SAUCE
This sauce is traditionally served with fish or roasted vegetables or used as a dip. The walnuts can be replaced with lightly toasted almonds or hazelnuts.
Heat a small, dry frying pan over a medium heat and add the walnuts. Stir frequently until the walnuts start to brown and smell toasted, about 5 minutes. Set aside to cool for a few minutes.
Put the walnuts, breadcrumbs, garlic, balsamic vinegar, lemon juice and a pinch of salt into a food processor and blend until smooth, gradually adding the oil in a thin stream until you have a thick and creamy sauce. If you prefer your sauce to have a thinner consistency, add a little extra oil. Season to taste with salt and pepper.
ALMOND TARATOR SAUCE
Follow the recipe above, replacing the walnuts with the same quantity of whole blanched almonds.
WALNUT & BEETROOT PESTO
Heat 1 tablespoon of oil in a frying pan. Add the beetroot and sauté over low heat for 10 minutes, or until softened.
Put half the beetroot into a food processor, add the remaining oil and the walnuts, garlic and parsley and blend until smooth. Alternatively, use a handheld blender to purée the ingredients.
Transfer the pesto to a bowl, add the remaining beetroot, season with salt and pepper and mix well.
This pesto will keep in an airtight container in the fridge for a couple of days or it can be spooned into ice-cube trays and frozen.
WALNUT & ROCKET PESTO
Whiz all the ingredients in a food processor, or purée with a handheld blender, until the mixture is smooth.
This pesto will keep in an airtight container in the fridge for a couple of days or it can be spooned into ice-cube trays and frozen.
BRAZIL NUT & ROCKET PESTO
Follow the recipe above, replacing the walnuts with 60 g (2½ oz) toasted brazil nuts.
NETTLE PESTO
This unusual pesto can be enjoyed in so many ways: whisk some together with a little oil to make a salad dressing or spread it on toasted sourdough bread.
Whiz all the ingredients in a food processor, or purée with a handheld blender, until the mixture is smooth.
This pesto will keep in an airtight container in the fridge for up to 3 days or it can be spooned into ice-cube trays and frozen.
CHESTNUT & HERB PESTO
Whiz all the ingredients in a food processor, or purée with a handheld blender, until the mixture is coarsely chopped.
This pesto will keep in an airtight container in the fridge for up to 1 week or it can be spooned into ice-cube trays and frozen.
Chestnut & Herb Pesto
NUT, SPICE & SEED MIX
This fragrant and nourishing mixture of nuts, spices and seeds is based on an Egyptian dukkah – the word is derived from the Arabic ‘dakka’ (meaning ‘to crush’). Traditionally dukkah is eaten by dipping some bread first in olive oil and then in the spice mix. It is a versatile storecupboard ingredient that can be used to enrich and season many dishes, such as roasted vegetables, salads, pasta and seasonal greens, or it can be stirred through yoghurt or sprinkled over poached eggs for breakfast.
Preheat the oven to 200°C/400°C/Gas Mark 6.
Spread out the nuts on a baking sheet and bake in the oven for 5 minutes, or until they have darkened and their aroma is released. Let cool and then rub the nuts between your fingertips to loosen their skins. Remove and discard the skins.
Heat a dry, cast-iron frying pan, add the cumin seeds and roast over medium heat for a couple of minutes to release their aroma. Transfer to a bowl and set aside. Repeat with the coriander seeds, followed by the pumpkin seeds, then the sesame seeds, then the fennel seeds, and finally the peppercorns.
Put all ingredients into a food processor or nut grinder and process until coarsely chopped. Alternatively, if you’d like the mixture to retain more of its crunch, use a mortar and pestle to grind the mixture to your desired consistency. Store in an airtight container in a cool, dark place.
THRIFTY TIP
I like to make enough of this condiment so that I have some for myself and can also fill a couple of spice jars to give to friends, but feel free to halve the quantities for this recipe if you prefer.
SPICY PUMPKIN SEEDS
Mix together the cayenne, paprika and seaweed in a shallow dish.
Heat the oil in a frying pan. Add the pumpkin seeds and cook over medium heat for 2–3 minutes, stirring continuously, until the seeds are warm and coated in the oil.
Transfer the seeds to the dish with the spice mixture and toss well to coat. Spread out the seeds on a baking sheet or large plate and sprinkle with a little salt. Let cool.
The seeds can be stored in an airtight container for up to 1 week.
SARDINE PÂTÉ
Choose good-quality tinned sardines in olive oil. Tinned sardines are a good source of calcium as you are able to eat the soft, edible bones.
Put all the ingredients into a food processor (including the oil from the sardines) and blend until smooth. If you prefer a coarser texture, blend for a little less time.
Spoon the pâté into a small serving bowl and garnish with a little extra dill. Cover with foil and chill in the fridge for a couple of hours before serving. The pâté will keep for a couple of days in the fridge.
CHICKPEA & DATE HOUMOUS
Heat a dry frying pan, add the sesame seeds and roast over medium heat for 2–3 minutes, shaking the pan or stirring occasionally, until fragrant.
If you like your houmous to have texture, jump straight to the next step. If you prefer a smooth houmous, put the sesame seeds into a food processor, add half the oil and process until smooth, then set aside.
Put the chickpeas, dates, garlic, 2 tablespoons of lemon juice and the oil (or remaining oil if you’ve already made the sesame seeds paste) and blend until smooth.
Transfer the houmous to a bowl and stir in the sesame seeds or sesame seed paste.
Season to taste with salt and lemon juice. This houmous will keep in the fridge for up to 3 days.
RECIPE LIST
MOROCCAN-SPICED CHICKEN LIVERS
PORK & CHICKEN LIVER MEATBALLS WITH CREAMY POLENTA
STIR-FRIED KIDNEYS WITH GINGER & SESAME
KIDNEYS & MUSHROOMS IN A CREAMY MUSTARD SAUCE WITH PUY LENTILS
GRILLED MACKEREL WITH PROBIOTIC KOHLRABI & FENNEL COLESLAW
ROASTED SARDINES WITH TOMATO, ONION & POMEGRANATE
BEEF, BROCCOLI & QUINOA STIR FRY
SAFFRON FISH & VEGETABLE STEW
BEEF SHIN & PUMPKIN STEW
ROASTED BONE MARROW WITH SHALLOT & PARSLEY SALAD
TROUT WITH PRESERVED LEMON, SULTANAS & ALMONDS
ALMOND-CRUSTED SALMON WITH CAULIFLOWER PURÉE
SPICED CHICKEN SAUTÉ WITH LEEKS & PEPPERS
MOROCCAN-SPICED CHICKEN LIVERS
Mix together the spices, flour and oil in a bowl and season with salt and pepper. Add the chicken livers and toss thoroughly to coat the livers with the spice mixture. Let marinate in the fridge for 30 minutes.
Heat the butter in a frying pan. Add the chicken livers and cook over high heat for 2 minutes on each side.
Serve immediately, garnished with the coriander.
I know that liver isn’t everyone’s favourite ingredient but I encourage you to try and add some to your diet, especially post-menstrually. Liver is Blood-nourishing and it warms the body.
PORK & CHICKEN LIVER MEATBALLS WITH CREAMY POLENTA
First make the meatballs. Put the pork, chicken livers, fennel seeds, chilli, egg and garlic into a bowl and mix well. Season with salt and pepper. Using your hands, divide the mixture into 6 portions and roll each one into a ball that is a little larger than a golf ball. If you have the time, transfer the meatballs to a plate and let chill in the fridge for a couple of hours to allow the meatballs to firm up. You can cook them immediately but they will be more fragile.
Heat the oil in a large, heavy-based pan. Add the meatballs and cook over medium heat for about 5 minutes, turning from time to time, until golden brown on each side. Remove with a slotted spoon and set aside.
Now make the sauce. In the same pan, heat the oil, then add the onion and sauté over low heat for 10 minutes, or until soft and translucent. Add the tomatoes and vinegar and bring to the boil, then reduce the heat slightly and allow the sauce to bubble for 10 minutes. Add the meatballs and parsley, cover with a lid and cook over low heat for 25 minutes. Remove the lid and cook for 5 minutes more.
Meanwhile, make the polenta. Bring 500 ml (17 fl oz) water to the boil in a pan. Reduce the heat to low and slowly pour in the polenta in a thin stream, whisking all the time. Cook over low heat for 5 minutes, stirring from time to time. Remove from the heat and stir in the butter and Parmesan. Season with salt and pepper
Divide the meatballs and tomato sauce between plates, garnish with the parsley and serve with the polenta.
STIR-FRIED KIDNEYS WITH GINGER & SESAME
First prepare the kidneys. Cut them in half and rinse thoroughly under cold running water. Remove the outer membrane. Using a pair of scissors, snip out the tight white core. Cut the livers into 5-mm (¼-inch) slices.
Heat 1 tablespoon of oil in a large frying pan or wok. Add the kidneys and stir fry over high heat for 3 minutes. Remove the kidneys from the pan or wok and set aside.
Heat the remaining oil in the pan or wok, then add the ginger and spring onions and stir fry for 5 minutes, or until the ginger has darkened. Add the broccoli, mushrooms, chilli and garlic and stir fry for 5 minutes, then pour over the soy sauce and Shaoxing rice wine and stir fry for 2 minutes more. Return the kidneys to the pan and stir fry for a couple of minutes until heated through.
Divide the stir fry between dishes, garnish with the coriander and sesame seeds and serve with cooked rice or buckwheat noodles.
KIDNEYS & MUSHROOMS IN A CREAMY MUSTARD SAUCE WITH PUY LENTILS
First make the Puy lentils. Heat the oil in a pan, then add the shallot and celery and cook over low heat for 10 minutes. Stir in the lentils to coat in the oil. Pour over the broth, add the thyme and bring to the boil. Reduce the heat and simmer for 15–20 minutes until the lentils are al dente. Drain well and transfer to a bowl. Drizzle over a glug of extra virgin olive oil, stir gently and season with salt and pepper.
Meanwhile, prepare the kidneys. Cut them in half and rinse thoroughly under cold running water. Remove the outer membrane. Using a pair of scissors, snip out the tight white core. Cut the livers into 5-mm (¼-inch) slices.
Heat the butter in a frying pan. Add the onion and sauté over low heat for 10 minutes, or until softened. Add the kidneys and cook over high heat for 1 minute, stirring continuously, then add the mushrooms and cook over medium–high heat for 4–5 minutes until lightly browned. Stir in the mustard and crème fraîche and cook until the sauce is bubbling. Stir in the parsley and season with salt and pepper.
Divide the kidneys and mushrooms between dishes and serve with the Puy lentils.
GRILLED MACKEREL WITH PROBIOTIC KOHLRABI & FENNEL COLESLAW
First make the coleslaw. Make a dressing by whisking together the yoghurt, garlic and vinegar in a bowl, then season with a little salt and pepper. Put the remaining ingredients, except for the fennel fronds, into a large bowl, pour over the dressing and stir together gently. Garnish with the fennel fronds.
Preheat the grill to high. Alternatively, light the barbecue and wait until it is hot and ready to cook over.
Season the mackerel with salt and pepper. Rub a little oil over the fillets and then lay them, skin-side up, on the grill pan.
Place the fish under the grill or on the barbecue and cook for a few minutes on each side until the flesh is opaque and the skin has crisped.
Serve the mackerel with the coleslaw.
ROASTED SARDINES WITH TOMATO, ONION & POMEGRANATE
Preheat the oven to 180°C/350°C/Gas Mark 4. Grease a roasting tin with oil
Cut the lemon in half. Cut one half of the lemon into thin slices. Grate the zest of the other half of the lemon and reserve the juice.
In a small bowl, mix together the onion, fennel seeds, garlic, lemon juice and zest and 1 tablespoon of oil. Season with salt and pepper.
Spread the fennel slices over a small baking sheet and drizzle over the remaining oil. Arrange the lemon slices and tomatoes on top of the fennel.
Stuff the cavities of the sardines with some of the onion mixture and place in the prepared roasting tin. Scatter any remaining onion mixture over and around the sardines and sprinkle over the pomegranate seeds. Roast in the oven for 10–15 minutes until the fish is cooked through.
Garnish the sardines with parsley and serve with cooked freekah, quinoa or other wholegrains, if liked. The fish can be served hot or at room temperature.
BEEF, BROCCOLI & QUINOA STIR FRY
Cook the quinoa in a large pan of boiling water according to the packet instructions until tender, then drain well.
In a small bowl, whisk together the lime juice, soy sauce, sesame oil and vinegar and set aside.
Heat the coconut oil in a large frying pan or wok. Add the ginger and cook over medium heat until it is darkened but not charred. Add the garlic, spring onions and broccoli and stir fry over medium heat for 5 minutes. Add the steak and stir fry for 3 minutes. Add the bean sprouts and stir fry over high heat for 1 minute more, or longer if you prefer your beef more well done. Add the quinoa and sesame seeds, pour over the dressing and mix well.
To serve, place a couple of lettuce leaves on each plate and spoon the stir fry into them.
Beef, Broccoli & Quinoa Stir Fry
SAFFRON FISH & VEGETABLE STEW
Heat the coconut or olive oil in a wide, heavy-based pan. Add the fennel, carrot, sweet potato and leek and sauté over low heat for 10 minutes. Pour over the broth, add the saffron strands and bring to the boil, then reduce the heat and cook over low heat for another 10 minutes.
Sprinkle over the seaweed flakes, if using, and lay the fish on top of the broth and vegetables. Cover with a lid and cook over low heat until the fish is cooked through and flakes apart, about 10–15 minutes, depending on the thickness of the fish. Season to taste with salt and pepper.
Serve the stew with the lemon wedges to squeeze over.
BEEF SHIN & PUMPKIN STEW
Preheat the oven to 150°C/300°C/Gas Mark 2.
Heat 1 tablespoon of oil in a large, ovenproof casserole. Add the beef and cook over medium heat for 5 minutes, turning occasionally, or until and browned all over. Remove the beef from the casserole and set aside.
Add the remaining oil to the casserole. Add the onion and sauté over low heat for 15 minutes, then add the celery, garlic and anchovies and cook for 2 minutes more, stirring continuously to break up the fish. Add the butternut squash and stir well before adding the passata, cayenne, bay leaf and thyme. Return the beef to the casserole, pour over the broth, season with salt and pepper and bring to a simmer. Cover the casserole with a sheet of baking paper, letting it rest in the surface, then cover with a lid and bake in the oven for 3–4 hours until the meat is tender.
The beef shin for this melt-in-the-mouth stew is slow cooked until it is so tender that it can be broken up with a spoon. Cooking increases the bioavailability of the lycopene from the tomatoes and the beta-carotene from the butternut squash.
ROASTED BONE MARROW WITH SHALLOT & PARSLEY SALAD
Preheat the oven to 220°C/425°C/Gas Mark 7.
Place the bones, cut-side up, in an ovenproof dish. Bake in the oven for 15–20 minutes until the marrow is bubbling slightly and has begun to come away from the bones.
Meanwhile, make the salad. Melt the butter in a small frying pan, add the shallot and cook over medium heat for 2–3 minutes until softened. Add the parsley and lemon zest and cook for 1 minute more. Remove from the heat and season with salt and pepper. Drizzle over a little oil and toss well to loosen the salad.
Scoop out the bone marrow and spread it on toasted sourdough. Divide between serving plates and accompany with the salad.
‘Like treats like.’ Bone marrow is a wonderful Jing tonic – the best!
TROUT WITH PRESERVED LEMON, SULTANAS & ALMONDS
Season the trout fillets with salt, pepper and cayenne pepper. Set aside.
Heat the oil in a large frying pan, add the spring onions and carrot and sauté over low heat for 15 minutes, or until soft. Add the preserved lemon rind, dates and broth and simmer for 10 minutes. Add the trout and cook over medium–high heat for 10 minutes. Season with salt and pepper
Divide the fish between plates, garnish with the coriander and almonds and serve with cooked brown rice, quinoa or buckwheat.
ALMOND-CRUSTED SALMON WITH CAULIFLOWER PURÉE
Preheat the oven to 180°C/350°C/Gas Mark 4.
Using a mortar and pestle, coarsely crush the almonds, then add the seaweed flakes, if using, and season with salt and pepper
Place 2 large sheets of foil on the work counter. Put a salmon fillet in the centre of each piece of foil. Squeeze the lemon juice over the fish. Smear a teaspoon of honey over the top of each piece of salmon and then press the crushed nuts on top of the fish to form a crust. Wrap the foil around the sides of the fish, leaving the top open so the crust can toast in the oven. Bake in the oven for 20–25 minutes until the salmon is cooked through.
Meanwhile, make the cauliflower purée. Discard the tough outer leaves and then cut the smaller leaves into pieces. Break the cauliflower into florets and roughly chop the stalk. Bring the broth to the boil in a large pan, then add the cauliflower and thyme, and cook over low heat for 10–15 minutes until the cauliflower is tender. Transfer to a food processor and blend until smooth. Return to the pan, stir in the butter and cook over low heat until heated through. Season well with salt and pepper.
Divide the cauliflower purée between plates. Take the salmon out of the parcels and place on top of the cauliflower purée. Season with a little extra pepper, if liked.
WALNUT-CRUSTED SALMON
Follow the recipe above, replacing the whole almonds with the same quantity of walnut halves.
SPICED CHICKEN SAUTÉ WITH LEEKS & PEPPERS
Mix all the marinade ingredients together in a large bowl. Add the chicken and toss to coat in the spice mixture. Cover with plastic film and let marinate in the fridge for a couple of hours or overnight.
Heat the oil in a large pan, add the onion and leeks and sauté over low for 15 minutes. Add the chicken and cook for 4–5 minutes, turning occasionally, until it is browned all over. Stir in the peppers, then sprinkle over the flour and add the broth and olives. Reduce the heat and simmer for 45 minutes. Stir in the lemon juice and then season with salt and pepper.
To serve, divide between serving plates and garnish with the parsley.
Spiced Chicken Sauté with Leeks & Peppers
RECIPE LIST
FRAGRANT AUBERGINES
CAPONATA WITH TOASTED ALMONDS
BUCKWHEAT SALAD WITH BUTTERNUT SQUASH, ASPARAGUS & PECANS
BEETROOT & CHICKPEA FRITTERS WITH SAFFRON & MINT YOGHURT
THREE-BEAN TAGINE WITH ALMOND & LEMON COUSCOUS
BEETROOT & COCONUT CURRY
GREEN BEAN STIR FRY WITH BLACK SESAME SEEDS
KIDNEY BEAN, QUINOA & LEEK SALAD WITH TOASTED PUMPKIN SEEDS
BUTTERNUT SQUASH, CHESTNUT & SEAWEED RISOTTO
WHITE BEANS WITH WILTED GREENS
BROCCOLI & QUINOA STIR FRY WITH AVOCADO & TOASTED ALMONDS
SPICED PANEER WITH WILTED GREENS
SWEET POTATO & CHICKPEA GNOCCHI
BAKED FETA WITH VEGETABLE SPAGHETTI
FRAGRANT AUBERGINES
Heat 3 teaspoons of oil in a wok or heavy-based pan, add the aubergines, in batches if necessary, and cook over medium–high heat for about 10 minutes until golden. Remove from the pan and drain on kitchen paper.
Heat the remaining oil in the wok or pan, add the ginger and cook over low heat until it changes colour but does not char. Add the garlic, chilli and spring onions and cook for a couple of minutes. Add the black and brown rice wines and soy sauce. Whisk in the chickpea flour and honey and then add the broth. Cook over high heat until the broth has reduced by half. Reduce the heat, return the aubergines to the wok or pan and cook gently until warmed through.
To serve, divide the aubergine mixture between plates and garnish with the coriander, seaweed flakes, chilli and sesame seeds.
CAPONATA WITH TOASTED ALMONDS
You can make this a more substantial meal by serving the caponata with a wholegrain of your choice and a dollop of yoghurt.
Preheat the grill to high.
Put the aubergine into a bowl with 1 tablespoon of oil and toss to coat. Arrange the aubergines on a baking sheet and grill for 4 minutes on each side, or until golden brown. Set aside.
Heat the remaining oil in a large, heavy-based pan. Add the onion and celery and sauté over a low heat for 10–15 minutes until soft and translucent. Add the garlic and cook for 1 minute, then add the tomatoes and vinegar and simmer for 40 minutes to allow the sauce to reduce a little. Stir in the capers, olives and grilled aubergine, season with salt and pepper, cover with a lid and simmer for an additional 30 minutes.
Divide the caponata between serving plates and garnish with the almonds and mint.
BUCKWHEAT SALAD WITH BUTTERNUT SQUASH, ASPARAGUS & PECANS
Preheat the oven to 180°C/ 350°F/Gas Mark 4.
Place the butternut squash in a large roasting tin, drizzle over 1 tablespoon of oil and toss to coat. Season with salt and pepper. Roast in the oven for about 35 minutes until soft. Add the asparagus and pecans and roast for 8 minutes more. Let cool slightly.
Meanwhile, cook the buckwheat in a large pan of boiling water according to the packet instructions until tender. Drain well.
Transfer the buckwheat to the roasting tin with the vegetables, add the remaining oil and the garlic and lemon juice and toss gently. Serve hot or at room temperature.
Pecans are underappreciated but are high in immune-boosting manganese and also higher in antioxidants than other nuts.
BEETROOT & CHICKPEA FRITTERS WITH SAFFRON & MINT YOGHURT
First make the saffron & mint yoghurt. Put the saffron in a bowl, cover with 2 teaspoons of boiling water and let infuse for 5 minutes. Add the yoghurt, extra virgin olive oil, lemon juice and garlic and whisk together. Season with salt and pepper and then stir through the mint.
Using your hands, squeeze the grated beetroot over the sink to remove any excess water – I recommend that you wear rubber gloves to do this in order to avoid staining your hands.
Transfer the beetroot to a bowl, add the carrot, spring onions, flour, turmeric, coriander, eggs and salt and pepper and mix well to make the fritter batter.
Heat a dry frying pan and then add a little coconut oil or olive oil to form a thin layer over the bottom of the pan. Place 3 tablespoonfuls of the fritter batter into the pan. Fry the fritters over high heat for 2 minutes on each side, or until golden, gently pressing the fritters with a spatula to flatten them into discs while they cook. Transfer the fritters to a plate and keep warm while you cook the remaining batter.
Serve the fritters on a bed of mustard leaves with the saffron & mint yoghurt.
THREE-BEAN TAGINE WITH ALMOND & LEMON COUSCOUS
This tagine is also really tasty if you serve it with a fried egg on top.
Heat the oil in a large, heavy-based pan. Add the onion and celery and cook over low heat for 15 minutes until soft and translucent. Add the spices and garlic and cook for 2 minutes, then stir in the beans and passata. Bring to the boil, then reduce the heat and cook over low heat for 45 minutes–1 hour until the sauce has thickened.
Meanwhile, make the couscous about 15 minutes before the tagine is ready to serve. Put the couscous into a pan with 150 ml (¼ pint) boiling water and the oil and stir well. Cover with a lid and let stand for 10 minutes. Stir the couscous with a fork to fluff up the grains, then stir in the almonds and preserved lemon. Season with salt and pepper.
Divide the tagine between serving plates, garnish with the coriander and a dollop of yoghurt and serve with the couscous.
Three-Bean Tagine with Almond & Lemon Couscous
BEETROOT & COCONUT CURRY
Heat the coconut oil or ghee in a large, heavy-based pan. Add the onions and sauté over low heat for 15 minutes until soft and translucent. Add the garlic, turmeric and the black mustard and fenugreek seeds and cook for 2 minutes, then add the beetroot and coconut milk. Bring to the boil, then reduce the heat and simmer for 45 minutes, or until the beetroot is tender and the sauce has thickened. Stir through the yoghurt.
To serve, divide the curry between serving plates and garnish with the coriander.
GREEN BEAN STIR FRY WITH BLACK SESAME SEEDS
First blanch the green beans. Fill a large bowl with iced water and set aside. Bring a large pan of water to the boil. Drop the beans into the boiling water and cook for 2 minutes. Drain, then plunge immediately into the iced water, then drain again thoroughly.
Heat the oil in a large, heavy-based pan. Add the shallot and garlic and sauté over high heat for 2 minutes. Add the mustard seeds, chilli, lemon zest and green beans and stir fry for 2 minutes until heated through. Season with salt and pepper and serve.
KIDNEY BEAN, QUINOA & LEEK SALAD WITH TOASTED PUMPKIN SEEDS
You won’t need to use all the salad dressing for this recipe. Store any leftover dressing in an airtight container in the fridge and use within 5 days.
Heat the olive oil in a large frying pan, add the leeks and cook over low heat for 15 minutes, stirring constantly, until soft. Remove from the heat and let cool.
Cook the quinoa in a large pan of boiling water according to the packet instructions until tender. Drain well.
To make the dressing, whisk together the hemp oil, vinegar and garlic in a small bowl. Stir in the preserved lemon and season with salt and pepper.
To assemble the salad, put the leeks, rocket, kidney beans and quinoa into a salad bowl and gently mix together. Toss the salad with 2 tablespoons of the dressing and then sprinkle over the pumpkin seeds.
BUTTERNUT SQUASH, CHESTNUT & SEAWEED RISOTTO
Preheat the oven to 180°C/350°F/Gas Mark 4.
Place the butternut squash in a large roasting tin, drizzle over 1 tablespoon of oil and toss to coat. Roast in the oven for 30 minutes, or until soft.
Heat the remaining oil in a large, heavy-based pan. Add the leek and onion and cook over low heat for 15–20 minutes until soft and translucent.
Meanwhile, pour the broth into a pan and bring to the boil in a pan, them reduce the heat, cover with a lid and simmer gently while you make the risotto.
Add the rice to pan with the onion and leek and stir well. Add a ladleful of broth and cook over medium–high heat (you want the risotto to cook at a fairly high simmer), stirring frequently, until the broth has been absorbed by the rice, then gradually adding in more broth a ladleful at a time, making sure each addition is absorbed by the rice before adding the next ladleful. Repeat until there is only 1 ladleful of broth left and the rice is tender, about 25 minutes.
Add the roasted butternut squash, chestnuts, parsley, seaweed and the remaining broth, stir well to combine and cook until the broth has been absorbed. Season with salt and pepper, then remove from the heat and let stand for 5 minutes.
Divide the risotto between serving plates and serve with grated Parmesan or vegetarian Parmesan-style cheese.
WHITE BEANS WITH WILTED GREENS
Soaking the dried cannellini beans with a strip of kombu and then cooking them for a long time makes them much easier to digest. Anchovy fillets are a good source of omega-3 essential fatty acids but this dish will work just as well without them if you don’t like the taste. If you are vegetarian you can replace the anchovies with 1 teaspoon dried seaweed flakes.
Soak the beans and kombu in a bowl of cold water for 6 hours or overnight. Rinse and drain the beans. Discard the kombu.
Put the beans into a large pan and cover with water. Add the bay leaf and the Parmesan rind, if using, and bring to the boil, then reduce the heat and simmer for 2–2½ hours until the beans are tender. Drain, discarding the bay leaf and Parmesan rind, if using, and set aside.
Heat the oil in a large, heavy-based pan, add the onion and celery and sauté over low heat for 15 minutes. Add the garlic, chilli and anchovies, if using, and cook for 2 minutes, stirring to break up the fish.
Lightly crush half the drained beans, then add the crushed and whole beans to the pan with the onion mixture. Pour over the broth and bring to a simmer, then add the leafy greens and rocket and simmer for 10 minutes.
Divide between serving plates, drizzle over a little lemon juice and extra virgin olive oil and serve with grated Parmesan or vegetarian Parmesan-style cheese.
BROCCOLI & QUINOA STIR FRY WITH AVOCADO & TOASTED ALMONDS
Cook the quinoa in a large pan of boiling water according to the packet instructions until tender, then drain well.
In a small bowl, whisk together the soy sauce, sesame oil and vinegar and set aside.
Heat the coconut oil in a large frying pan or wok. Add the garlic, ginger, spring onions and broccoli and stir fry over high heat for 5 minutes. Add the bean sprouts and stir fry over high heat for 1 minute more. Add the quinoa and sesame seeds, pour over the dressing and mix well.
To serve, place a couple of lettuce leaves on each plate, spoon the stir fry into them and top with the avocado, coriander and almonds.
SPICED PANEER WITH WILTED GREENS
This dish is good served with a grilled spiced chicken breast or as a vegetarian meal with brown rice.
Heat the ghee or coconut oil in a pan. Add the onions and ginger and sauté over low heat for 15 minutes, then add the garlic and cook for 2 minutes more. Stir in the turmeric, chilli and paneer, making sure the paneer is well coated with the spices, then add the salt, Swiss chard, spinach, yoghurt and coconut water. Cover with a lid and cook over high heat until the liquid is bubbling, then reduce the heat and cook over low heat for 10 minutes.
To serve, divide the paneer between serving plates and garnish with coriander.
SWEET POTATO & CHICKPEA GNOCCHI
Preheat the oven to 200°C/400°C/Gas Mark 6.
Prick the skin of the sweet potato with a fork. Bake the sweet potato in the oven for 45 minutes, or until soft. Allow to cool slightly, then peel and discard the skin.
Put the sweet potato flesh into a bowl, season with a little salt and mash with a fork. Using a wooden spoon, beat in the flour, almonds, egg yolk and nutmeg. Transfer the mixture to a freezer bag and chill in the fridge for 2 hours.
Divide the dough into 4 pieces. On a generously floured work surface, roll each piece into a long sausage about 2.5 cm (1 inch) thick and then cut each roll into 2.5-cm (1-inch) pieces. Lightly press the tines of a fork onto each piece of gnocchi to create an indented striped pattern.
Bring a large pan of salted water to the boil. Cooking the gnocchi in batches if necessary, drop the gnocchi into the pan and cook for 2–3 minutes until they rise to the surface. Remove the gnocchi with a slotted spoon and transfer to a serving bowl.
Toss the gnocchi with some butter or pesto, divide between serving plates and serve immediately.
FREEZING GNOCCHI
These gnocchi freeze really well, so they are ideal if you like to cook large batches or cook in advance. To freeze, spread out the gnocchi in a single layer on a baking sheet and freeze for 2 hours, then transfer portions of gnocchi to freezer bags and store in the freezer for up to 1 month. To reheat, cook as above but increase the cooking time to 4–5 minutes, allowing the gnocchi to cook for 2 minutes after they have risen to the surface.
Sweet Potato & Chickpea Gnocchi
BAKED FETA WITH VEGETABLE SPAGHETTI
Change the vegetables you use to make the spaghetti according to the season – asparagus works well and provides prebiotic fibre. If you don’t have the time or ingredients to make the nut, spice & seed mix, just double the quantity of black sesame seeds.
Preheat the oven to 200°C/400°C/Gas Mark 6.
Heat a dry frying pan until hot, then add the sesame seeds and toast for a couple of minutes until they are fragrant. Transfer to a shallow bowl and mix with the nut, spice & seed mix.
Using a pastry brush, coat the feta with the honey and then roll the feta in the sesame seed mixture. Wrap the feta in foil and place on a baking sheet. Bake in the oven for 10–12 minutes until the feta feels soft to the touch.
Meanwhile, using a spiraliser fitted with the thin noodle blade, spiralise the carrot, beetroot and courgette. Alternatively, use a vegetable peeler to cut the vegetables into ribbons.
Heat the oil in a wok or large frying pan. Add the spiralised vegetables and garlic and gently sauté over medium heat for 2–3 minutes until tender.
To serve, cut the feta into cubes, then divide the vegetable spaghetti between plates and sprinkle over the feta.
RECIPE LIST
KEFIR PANNA COTTA WITH CARDAMOM & HONEY
LEMON KEFIR CHEESECAKE
SWEET CHESTNUT CONGEE
PROBIOTIC RASPBERRY, ROSE & CARDAMOM JELLIES
DATE & BRAZIL NUT CANNONBALLS
ALMOND, APRICOT & COCONUT CANNONBALLS
SPICED DATE & ALMOND CANNONBALLS
KEFIR YOGHURT POT
AVOCADO KEFIR LASSI
NOURISHING COCONUT, DATE & ALMOND DRINK
TURMERIC MILK
BEET KVASS
KEFIR PANNA COTTA WITH CARDAMOM & HONEY
Soak the gelatine leaves in a bowl of iced water for 5 minutes, or until soft, then squeeze it dry.
Meanwhile, put the clotted cream, honey and vanilla seeds into a small pan and cook over low heat for 5 minutes, whisking all the time. Remove from the heat, add the gelatine and cardamom and stir until the gelatine has melted.
Slowly pour in the kefir in a slow, steady stream, whisking continuously. Pour into 4 small glasses and leave to set in the fridge overnight.
Serve the panna cotta with seasonal berries and a little lemon curd.
VEGETARIAN OPTION
You can make a vegetarian version of this dessert by using agar-agar instead of gelatine. Put 1 tablespoon of agar-agar into a pan with 3 tablespoons of water and bring to the boil, then add the clotted cream, honey and vanilla seeds and simmer briskly for 5 minutes. Slowly pour in the kefir in a slow, steady stream, whisking continuously. Pour into 4 small glasses and leave to set in the fridge overnight.
Kefir Panna Cotta with Cardamom & Honey
LEMON KEFIR CHEESECAKE
Lightly brush coconut oil over the base of a 22-cm (8½-inch) round loose-bottomed cake tin.
Put the walnuts, brazil nuts, dates and salt into a food processor and blitz until the mixture resembles fine crumbs. Spread the mixture evenly inside the prepared tin and press firmly to make the base for the cheesecake. Chill in the fridge or freezer while you prepare the filling.
Now make the filling. Put the kefir cheese, ricotta, honey, gelatine, vanilla seeds, lemon zest and juice and cardamom into a large bowl and whisk together for about 2 minutes until well blended. Gently fold the cream into the mixture. Spread the filling over the base and chill in the fridge for at least 2 hours.
When you are ready to serve, sprinkle the chocolate over the top of the cheesecake and decorate with the raspberries.
VEGETARIAN OPTION
To make a vegetarian version of the cheesecake filling, put the kefir cheese, ricotta, honey, gelatine, vanilla seeds, lemon zest and juice and cardamom into a large bowl and whisk together for about 2 minutes until well blended. Put 2 tablespoons of agar-agar into a pan with 50 ml (2 fl oz) water and bring to the boil, then simmer briskly for 5 minutes. Add the agar-agar to the bowl with the kefir cheese mixture and mix well, then gently fold the cream into the mixture.
SWEET CHESTNUT CONGEE
Congee is a rice porridge that is made by slowly cooking rice in a large quantity of water until it breaks down and becomes a thick, creamy liquid. This cooking method softens and breaks down the rice so that it becomes easy to digest, making it very nourishing and healing. Try serving sweet congee with warmed stewed fruit for breakfast or make a savoury version (see box) for a nourishing evening meal.
Put the rice to a large, heavy-based pan with 500 ml (17 fl oz) filtered water and bring to the boil, then reduce the heat to low. Add the chestnuts and simmer for 30 minutes–1½ hours, stirring occasionally to prevent the rice sticking to the bottom of the pan, until the congee is your desired consistency. If you prefer your congee to have a soupy consistency, add a little more water if necessary. Remove from the heat and stir in the sesame seeds, cinnamon and ginger.
To serve, sweeten the congee with a little honey and sprinkle over the almonds.
SAVOURY CHESTNUT CONGEE
Follow the recipe above, replacing the honey and almonds with a little soy sauce, to taste, and 1 teaspoon of toasted sesame oil.
PROBIOTIC RASPBERRY, ROSE & CARDAMOM JELLIES
Put the raspberries into a small pan and cook over low heat for 5 minutes, mashing the raspberries with a wooden spoon to make a sauce. Add the rose water, vanilla and cardamom and stir well. Remove from the heat.
Put the gelatine into a small bowl with 235 ml (7½ fl oz) warm water and mix well until the gelatine has dissolved.
Stir the gelatine mixture into the raspberry sauce and let stand for 5 minutes. Add the kefir and mix well. Pour into a small 22 x 10-cm (8½ x 4-inch) silicone mould and chill in the fridge for 1–2 hours until set.
Invert the jelly on to a chopping board and cut it into 6 slices. Alternatively, cut the jelly into 12 squares to be eaten as a snack. The jelly can be stored in an airtight container in the fridge for up to 4 days.
VEGETARIAN OPTION
Follow the recipe above to make the raspberry sauce with rose water, vanilla and cardamom. Put 2 tablespoons of agar-agar into a pan with 235 ml (7½ fl oz) water and bring to the boil, then simmer briskly for 5 minutes. Remove from the heat and let cool for 5 minutes. Stir the agar-agar into the raspberry sauce and let stand for 5 minutes, then continue as above.
DATE & BRAZIL NUT CANNONBALLS
Put the dates, brazil nuts, coconut, cacao, coconut oil and cinnamon into a food processor and blend until the mixture forms a thick paste.
Using your hands, roll portions of the mixture into bite-sized balls. Put the hemp seeds into shallow dish, then roll the cannonballs in the seeds to coat.
These snacks can be stored in an airtight container for up to 1 week.
ALMOND, APRICOT & COCONUT CANNONBALLS
Put the apricots, coconut, almonds, coconut oil and cinnamon into a food processor and blend until the mixture forms a thick paste.
Using your hands, roll portions of the mixture into bite-sized balls. Put the sesame and chia seeds into shallow dish, then roll the cannonballs in the seeds to coat.
These snacks can be stored in an airtight container for up to 1 week.
SPICED DATE & ALMOND CANNONBALLS
Put the dates, almonds, coconut oil, ginger, cinnamon and cardamom into a food processor and blend until the mixture forms a thick paste.
Using your hands, roll portions of the mixture into bite-sized balls. Put the sesame seeds into shallow dish, then roll the cannonballs in the seeds to coat.
These snacks can be stored in an airtight container for up to 1 week.
TIPS
I use a Nutribullet to blend the ingredients but a regular food processor will work just as well.
Soaking the dried fruit in water, and adding a little of the soaking liquid to the ingredients, will make them easier to blend.
If you are tempted by chocolate, try adding a heaped teaspoon of raw cacao powder to the ingredients to help you combat your cravings.
Spiced Date & Almond Cannonballs
KEFIR YOGHURT POT
This sweet yoghurt-like treat can be eaten as a snack or served for breakfast. The chia seeds are a good source of omega-3 essential fatty acids, protein and fibre.
Pour the kefir into a ramekin and stir in the chia seeds. Let soak in the fridge overnight – the chia seeds will swell up overnight to give the kefir a yoghurt-like consistency.
The next day, drizzle a little honey over the kefir, sprinkle with the nuts and serve.
AVOCADO KEFIR LASSI
Kefir is a cultured milk product that provides probiotic organisms and a range of vitamins, minerals and amino acids. For people who are lactose intolerant it may improve lactose digestion and is a good way of increasing the amount of full-fat dairy in your diet. This drink provides healthy fats including omega-3 essential fatty acids from the chia seeds and the avocado, which is also a rich source of carotenoids. For a mango kefir lassi, substitute the avocado for a ripe mango.
If you have time, put the chia seeds into a bowl with the kefir and let soak at room temperature for 30 minutes – this will make the drink smoother.
Put all the ingredients into food processor or blender and process until smooth.
Pour the lassi into 2 glasses and serve immediately.
NOURISHING COCONUT, DATE & ALMOND DRINK
If you are finding it difficult to give up caffeine you could try replacing your morning coffee with this rich, nourishing drink. Alternatively, the warming spices make it a soothing evening beverage.
Put all the ingredients into food processor or blender and process until smooth.
Pour the drink into 2 small glasses over ice and serve immediately or chill in the fridge until required.
TURMERIC MILK
Put the milk, turmeric, cinnamon, cardamom, pepper and ginger into a small pan and cook over a medium heat, whisking all the time, until warmed through.
Pour the tea through a tea strainer into 2 glasses. Stir in a little honey to sweeten the drink and serve immediately.
BEET KVASS
Beet kvass is a traditional Russian and Ukrainian fermented drink. Beetroot provides a good source of iron and folate and it is rich in phytonutrients. The nitrates in beetroot help the body to produce nitric oxide, which helps blood vessels dilate and improves blood flow. Beetroot also increases gut motility and is an excellent natural cure for constipation, making this probiotic drink an excellent blood and gut health tonic. If you prefer, you can omit the whey and double the quantity of salt.
Clean and trim the beetroot if they are organic; peel the beetroot if they are not organic. Cut the beetroot into 1-cm (½-inch) cubes.
Place the beetroot in a sterilised 750-ml (1¼-pint) jar (see here). Add the salt and whey and fill the jar with filtered water to within 2.5 cm (1 inch) of the top. Cover with a tight fitting lid and shake well. Let stand at room temperature for 2–3 days.
Strain the contents of the jar through a sieve into a bowl and discard the beetroot. Store the kvass in the fridge and drink as a daily tonic – it will keep in the fridge for 1 month.
To serve, pour a little kvass into a glass and top with filtered water.
