sneakpeek_recipes_8.pdf

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FOOD MATTERS

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SNEAK PEEK

Perfect Green JuiceThis is our all time favorite morning youth elixir; as tasty as it is alkalizing and nourishing. Serves 2.

MethodPut all ingredients through your juicer. Strain through your sieve to remove all residual pulpHave straight away but sip slowly!

Ingredients3 organic celery stalks1 Lebanese cucumber (peeled if not organic)

2 stems of kale¼ fennel bulb

1 lemon, peeled1 green apple (peeled if not organic)

½ inch slice of ginger, peeled

Tools you’ll needA cold-press or conventional juicer

Note

Works well with the addition of fresh herbs like cilantro (coriander) or mint. This juice is an excellent source of easily digestible alkaline minerals, such as potassium, which is particularly helpful when cleansing.

Make sure to get your celery organic, if nothing else, as conventional celery is renowned for being heavily

laden with chemical residues.

Super Simple SodaBetter than any soda when you’re craving the bubbles! Serves 2.

MethodPour ingredients into 2 tall glasses over ice.Drink straight away or store excess in the fridge for later.

Ingredients750 mL sparkling mineral water from a

glass (not plastic) bottle2 tbsp raw apple cider vinegar1 tbsp split between 2 glasses

Juice of 1 lemon, half in each glass

Note

Raw apple cider vinegar is a live fermented pro-biotic beverage with digestive enhancing properties and many vital minerals and trace elements.

This drink is great to serve at dinner parties and

makes a perfect non-alcoholic alternative to champagne and gin or tonic. Add fresh mint leaves and ginger slices

for extra pizazz!

Coconut ChaiRich in the ‘forgotten superfood’ spices, Coconut Chai is the ultimate elixir for the soul. Serves 2.

Method1. Pour the water in a pot, add chai mix and additional spices.2. Bring the pot to a simmer, then reduce heat to low, cover and let spices infuse for 10 minutes.3. Strain through a fine mesh sieve to fill mugs 2/3 full.4. Top up with with coconut milk.5. Sweeten to taste.

Ingredients2 cups spring or filtered water

1 tbsp chai tea mix (Nutmeg, cloves, cardamom, ginger, cinnamon,

licorice, tea leaves)1 whole star anise

2 whole green cardamom pods, whole1 tsp cinnamon powder

Homemade coconut milk or organic canned coconut milk

(or nut milk if you prefer)Raw honey or coconut sugar to taste

NoteSpices are extraordinarily high in anti-oxidants. Cloves and cinnamon for example are in the top 10 list of high ORAC rating foods (Oxygen Radical Absorbance Capacity), a system used to measure the anti-oxidant content of a food. Great for anti-aging and disease prevention.

Raw Creamed Fennel SoupClean, fresh, excellent as a starter, or as a meal in itself. Serves 4 as a starter.

Method 1. Blend everything until smooth (up to 1 minute).2. Adjust flavors to taste – add more lemon or sea salt to taste, or more water for a thinner consistency.3. Pour into small bowls, and garnish with fennel sprigs.

Ingredients1 ½ cups chopped fennel,

(approx. 1 large bulb) 3 organic celery stalks

1 small-medium avocado ¼ cup lemon juice

¼ cup spring or filtered water½ tsp of unrefined sea salt

4 inch length of spring onion2 ice cubes

Tools you’ll needHigh powered blender

NoteThe fennel bulb contains beneficial fibers that reduce elevated cholesterol levels and aid in the removal of carcinogenic toxins from the bowel.

Works well as an easily digestible

raw green hit before a meal.

Sushi SaladAvocado, nori, ginger and all the flavors of sushi, but without the sticky, sugared rice. Serves 1-2.

Method1. In a pan, dry-fry the sesame seeds, stirring constantly, until they are just slightly golden. Remove from heat.2. Juice ginger by squeezing between your fingers, and discard pulp. Mix all other ingredients in a bowl.3. Adjust seasoning to taste (more tamari or fish sauce if needed).4. Sprinkle the toasted seeds over the salad.

Ingredients1 ripe avocado, chopped

2 small cucumbers, halved and chopped (peeled if not organic)

1 unroasted/uncooked nori sheet, cut roughly with scissors into short

bite size stripsA handful of your favorite sprouts

(alfalfa, watercress and sunflower work well)

1 carrot, shredded finely with a mandolin

1 tbsp naturally fermented tamari or shoyu

1 tbsp sesame seeds2 tsp fish sauce (no MSG / 621)

2 tsp of finely grated fresh ginger

Tools you will needA mandolin

Microplane / zester or a fine grater

Note

Seaweeds, including nori, are one of the most nutrient dense plant foods on the planet, having access to all the nutrients in the ocean. They are particularly high in calcium and iodine and help to draw toxins from the body.

Skin Beauty SaladA tasty salad full of all the skin-essentials with a dressing that looks like a beauty spa facial mask, that is so good you’ll want to eat this mask instead! After all, beauty happens from the inside out. Serves 2.

Method1. Put the sliced onion in a small bowl with the lime juice to soak for at least 10 minutes. If you do this ahead of time, leaving it to soak for an hour or more creates an even softer, sweeter, pinker result.2. Scoop the seeds out of the cucumbers with a teaspoon and throw the seeds into your blender. Chop the cucumbers.3. In a large bowl, arrange the leaves, cucumber, carrot and radish. Take the onion out of the lime juice and add this to the salad.4. Add to the blender the leftover lime juice, avocado, vinegar, cayenne, honey, herbs and salt. Blend until smooth. You may need to add a dash of water to facilitate blending. Adjust seasoning to taste.5. Dollop dressing generously on your salad, mix through before eating.

Ingredients2 handfuls of young arugula (rocket)

2 handfuls of baby spinach1 carrot, grated or shredded2 radishes, sliced paper thin

with a mandolin2 small cucumbers (peeled if not organic)

sliced in half lengthways1 small red onion,

sliced very thin with a mandolin3 limes, juiced

1 Hass avocado1 tbsp raw apple cider vinegar

1 pinch of cayenne pepper1 tsp raw honey

1 handful of fresh soft herbs (works best with dill, cilantro

or basil leaves)¼ tsp unrefined sea salt

Tools you’ll need

A mandolin or sharp knife

Note

Onions and arugula (rocket) are high in sulfur, a beautifying mineral which cleanses the liver and skin. Additionally, radishes and cucumber are high in silica, which is necessary for the strengthening and moisturizing of hair, skin and nails. This dressing can also be used as a dip for raw vegetables or buckwheat crackers.

Roast Vegetable Salad with Yogurt DressingA hearty and tasty salad, this dish makes a great warming alternative throughout the winter. Serves 2-4.

Method1. Preheat your oven to 340 F / 170 C.2. If your coconut oil is solid, scoop it onto your baking dish and put this in the oven to melt for a minute first.3. Add pumpkin, beet, onion and zucchini to the melted coconut oil, toss to coat and sprinkle with salt and spices. Return to the oven to roast for 45 minutes or until vegetables are golden and softened to your liking. Halfway through cooking, toss vegetables once so they cook evenly.4. While the vegetables are cooking, shake up the dressing ingredients in a jar or mix in a small bowl.5. On a large dish, arrange your greens and herbs. 6. When the vegetables are ready, remove from the oven and let them cool slightly then toss them together with the greens.7. Serve with the yogurt dressing poured over the top.

Ingredients4 handfuls of mixed tender leafy greens

1 handful of fresh herbs, (mint, cilantro or flat leaf parsley) roughly chopped

Around 14 oz of pumpkin or butternut squash, chopped roughly

into ½ inch cubes1 fresh beet chopped roughly

into ½ inch cubes2 small brown onions, peeled and quartered

1 zucchini, (peeled if not organic)chopped into 1 inch pieces

2 tbsp coconut oil½ tsp unrefined sea salt

½ tsp cumin powder½ tsp cinnamon powder

¼ tsp turmeric powder

Dressing Ingredients½ cup natural whole yogurt

Juice of ½ a large lemon1 tbsp cold-pressed, extra virgin olive oil

½ clove of garlic, crushed sea salt, unrefined

Freshly cracked pepper to taste

Note

Try this dish with whatever root vegetables you have access to including sweet potato orparsnips. For a low starch option (if you’re dealing with blood-sugar or weight issues),omit the pumpkin and beetroot and stick to vegetables like zucchini, onion, asparagusand cauliflower. These all roast up beautifully.

Dill Pickled CucumbersPerfect refreshing accompaniment to fish or other cooked dishes, or delicious just to nibble on. Makes 0.52 gallons (2 litres) worth.

Method1. Clean cucumbers well. If using normal sized cucumbers or larger, chop into ¼ inch thick slices.2. Place in your jar / pot.3. Combine remaining ingredients and pour over your whole or sliced cucumbers, adding more water if necessary so that they are completely covered. As per the Super Simple Sauerkraut instructions, cover the mixture with a small plate to keep cucumber submerged if necessary. The liquid should come up to no more than 1 inch below the top of the jar.4. Cover tightly and leave at room temperature on your kitchen bench for 1 week before transferring to your refrigerator. If you’ve sliced your cucumbers, they will be ready in 3 or 4 days.5. In the refrigerator, leave them sealed for at least a couple more days before consuming to allow flavors to develop.6. Will be good for 4 to 6 weeks once opened. Don’t be alarmed if a white layer forms on the surface. This is harmless ‘kahm’ yeast, not a bad yeast. Simply skim this off.

Ingredients8-10 small cucumbers or 15-20 baby

pickling cucumbers / gherkins (organic, non waxed)

2 tbsp unrefined sea salt4 tbsp fresh dill, chopped

2 tbsp mustard seeds8 tbsp whey

1 tbsp rapadura (unrefined cane sugar)

or raw honey2-3 cups filtered or spring water

(or enough to cover)

Tools you will needWide-mouth mason jar or ceramic

pot with lid (2 – 2 ½ quarts)

Note

Cucumbers, when lacto-fermented like this, have the ability to dissolve the stone-forming uric acid that can result from eating certain meats. This is another good reason to eat pickles as an accompaniment to meat dishes.

CULTURED CONDIMENTS 50

Zucchini Pomodoro Fresh, cleansing, rich and raw. What more could you ask for!

Method1. soak sundried tomatoes in water to rehydrate, and chop them rougly.2. Spiralize the zucchini and place in a large serving bowl.3. Blend or process the remaining ingredients until smooth.4. Pour sauce over the zucchini ‘spaghetti!’ Note: You can also use the sauce over wilted spinach and crumble feta with activated pine nuts over the top.

Ingredients6 zucchinis

2 ½ cups of chopped fresh ripe tomatoes

12 sundried tomatoes, soaked in water to rehydrate, roughly chopped

½ cup cold-pressed extra virgin olive oil3 cloves of garlic, peeled

3 fresh dates, pitted2 tbsp fresh basil or parsley

½ tsp cayenne pepper1 tsp unrefined sea salt

Tools you will needA spiralizer or vegetable peeler

A blender or food processor Note

Sea salt is our friend, containing more than 80 minerals, including calcium and iodine. The sodium in unrefined salt is necessary for brain function and for balancing our pH. However, getting sodium from table salt or canned, preserved and highly processed foods is damaging as it lacks a complete array of minerals, having been stripped and chemically bleached.

Avocado Chocolate MousseOur version of a popular favorite! Serves 2.

Method1. Soak the dates in the milk for 10-30 minutes to soften.2. In a blender, add the avocado flesh, dates and milk, vanilla, salt, cacao powder and (optional) butter. 3. Blend until smooth. You may need to add a little more liquid to facilitate blending, and scrape down the sides of the jug a few times.4. Adjust ingredients to taste, adding more cacao powder if it needs it.5. Serve and garnish with your choice of toppings.6. Eat immediately!

Variations For additional creaminess, add 2 tbsp melted cocoa butter.

Ingredients2 medium sized ripe Haas avocados

1/3 cup raw cacao powder, or more to taste

5 fresh dates, pitted and roughly chopped

¼ cup coconut milk, nut milk or filtered water

1 tsp natural vanilla extract or pure vanilla bean powder

A pinch of unrefined sea saltDried coconut, grated dark

chocolate or berries to serve

Optional: butter, melted

Tools you’ll need A blender

Note

By increasing the levels of specific neurotransmitters in our brains, cacao promotes positive outlook, facilitates rejuvenation and simply helps us feel good. Cacao beans are rich in a number of essential minerals, including magnesium, sulfur, calcium, iron, zinc, copper, potassium and manganese.

This is a preview of

FOOD MATTERS

www.foodmatters.tv

THE RECIPE BOOK Buy the full version of the book on:

SNEAK PEEK