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EAT YOUR WAY TO

PARENTHOOD

BY
GABRIELA ROSA
Eat Your Way To Parenthood

By Gabriela Rosa

COPYRIGHT, 2008
By Gabriela Rosa
ALL RIGHTS RESERVED

No part of this book may be used


or reproduced or copied in any manner
whatsoever without written permission
of Gabriela Rosa
www.BoostYourFertilityNow.com

ISBN-13: 978-0-5555555-4-5
ISBN-10: 0-5555555-4-0

Made in the United States of America


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iii
Gabriela Rosa can be contacted via
www.BoostYourFertilityNow.com

Attention Gabriela Rosa


PO Box 2342
Bondi Junction NSW 1355
Australia

iv
Dedication

To my loving husband Maurice and our own future creations.

v
vi
About the Author

Leading natural fertility specialist and naturopath Gabriela Rosa has


gained international recognition as an expert in her field. Gabriela is the
founder of Natural Fertility & Health Solutionsa multi-modality, inte-
grative medicine centre based in Sydney, Australia. She dedicates herself
to the management of womens health issues (from puberty to meno-
pause), mens health and natural fertility treatment.

Gabriela is the author of The Awful Truth About Cleaning Products


and Fertility Exposed (2008) and Exterminating Your FertilityThe
Dangers Of Conventional Pest Control Exposed (2008) available from
Amazon.com and all major bookstores worldwide. She has been featured
in major Australian newspapers such as The Daily Telegraph and maga-
zines such as Womans Day. Gabriela has contributes to various radio
programs in Australia and overseas, including Mix 106.5, 2UE, ABC and
LA radio and she currently has a regular spot on Sydney radio.

In 2001, Gabriela created the highly successful Natural Fertility


Solution Program, which she and her team run from her Sydney practice.
With the aim of taking the program to couples all over the world, in 2008
Gabriela produced The Natural Fertility Solution Take-Home Program,
which assists couples in overcoming fertility problems and provides them
with the best possible chance of creating a healthy baby. The program is
based on Gabrielas 11 Pillars of Fertility, shown to dramatically increase
a couples chances of a natural conception, while reducing the likelihood
of miscarriage. The program has also shown to increase the odds for
couples undergoing in vitro fertilization (IVF) procedures. Gabrielas
program isnt just for couples with fertility problemsits an essential
toolkit for those who simply wish to prepare for the healthiest conception
and baby.

Gabriela lives in Sydney with her husband.

vii
viii
Acknowledgements

I would like to thank and dedicate this book to all those people who
throughout my life believed in me and for the lessons that made me grow
beyond my wildest imagination. There are so many people to mention
that this whole books would not be enough, however I would like to spe-
cially thank and acknowledge the following people:

Brook Canning, Vivienne Weinstock, Paul Doney and Paul Bayley


the incredible team at Natural Fertility & Health Solutionswithout your
support and friendship especially over the last year this project would
probably still be unfinished! I am honoured to work with such amazing
Integrative Medicine Practitioners as yourselves; To Carolina Silva for
your support, your diligence and your tremendous ability to so beauti-
fully transform my ideas into concrete reality; My familymum, dad and
Dani because you are my world and you continue to teach me so much
about focus and determination; To my wonderful husband Maurice for
your unwavering encouragement and delightful spiritYou are such a
marvellous companion and I feel so fortunate to share my life with you;
To Fofs because you are a massive cheering squad in such a tiny package;
To Horton and Rishi, for bringing such fun and laughter into our lives!
To Margaret and Aaron for being like my second parentsI love you
both! To my new family Rosy, Michel, Marcel, and Michal thank you for
helping me grow. And of course I couldnt forget to thank and appreci-
ate my friends, teachers and mentors, present and past who even in the
smallest ways continue to help, guide and encourage me to share the gift
of optimum health and fertility with the world through their diverse and
very special contributions: Dr Jim Ferry, Dr Jeff Jankelson, Francesca
Naish, Jane Challinor, Mal Emery, Greg Owen and Wayne Pickstone.

Finally, my love to the future beneficiaries of this work and the gift of
lifethe babies I help bring into the world; through the loving intentions
and consistent efforts of devoted and caring prospective parents who are
touched by my message.

ix
x
Contents
Dedication ............................................................................................. v

About the Author .............................................................................. vii

Acknowledgements ......................................................................... viii

Introduction .................................................................................... xvii

Part 1 ...................................................................................................... 1

Will Dietary and Lifestyle Changes Really Help To Make Me A


Parent? ................................................................................................... 1

Healthy Eating for Optimum Fertility ........................................... 8

You (And The Generations After You) Really Are What You
Eat! .......................................................................................................... 8

What Is Healthy Eating? .................................................................... 8

If We Know What We Ought To Do When It Comes To Eating,


Why Dont We Do It? ........................................................................... 9

Is Healthy Eating All That Important To Optimise Our Fertility


As A Couple And Have A Healthy Baby? ...................................... 10

What If I Dont Have Time For All This Healthy Stuff? It All
Takes Too Long! ................................................................................. 12

Healthy Food Is Tasteless!............................................................... 12

Plan And Organise Your Meals Ahead Of Time ......................... 14

Choose Nine Recipes You Really Like .......................................... 15

Create Your Weekly Food Map Blueprint ................................... 16

xi
Weekly Food Map Blueprint ........................................................... 18

Batch Cook To Save Time ................................................................ 18

Base Your Meals On Vegetables And Protein ............................. 19

Always Eat Your Breakfast ............................................................. 20

How Frequently Should I Eat? ....................................................... 21

Every Three Hours, Of Course! ...................................................... 21

What If I Am Not Hungry? ............................................................... 21

What If I Miss A Meal? ...................................................................... 21

Everywhere You Go, Take Your Cooler With You ..................... 22

Is Chewing Really All That Necessary? ........................................ 22

Why Do You Need to Stop Eating Three Hours Before Going to


Sleep?.................................................................................................... 23

Avoid Processed and Dead Foods .................................................. 23

Food Packaging To Avoid ................................................................ 25

Avoid Microwave Ovens Completely ............................................ 27

A Word On Vegetarianism ............................................................... 28

The Dangers of Soy ........................................................................... 32

What Does A Dairy-Free And Gluten-Free Eating Style


Mean? ................................................................................................... 33

GlutenThings to Avoid:................................................................. 35

Gluten-wise: Safest Food Sources: ................................................ 36

xii
Dairy Substitutes ............................................................................... 36

If I Am Not Eating Dairy, Where Do I Get My Calcium


From?.................................................................................................... 38

A Useful Summary On Eating The Fertile Way .......................... 38

Carbohydrates.................................................................................... 43

Simple carbohydrates ...................................................................... 44

Complex carbohydrates ................................................................... 44

What Is The Glycaemic Index? ....................................................... 44

Protein ................................................................................................. 47

Ideal protein intake .......................................................................... 49

Lipids and Fats .................................................................................. 49

Chips or French Fries (and Nearly All Commercially Fried &


Baked Foods) .................................................................................... 52

Fried and Non-Fried Seafood ......................................................... 52

Sugar & Sugary Foods ...................................................................... 53

Doughnuts ........................................................................................... 53

Soft Drinks .......................................................................................... 54

How Bad Can A Little Sugar Be, Really? ..................................... 54

Are You A Sugar Addict? Take The Quiz! .................................... 62

Are Genetically Modified Foods (GMO) Safe?............................. 63

Depleted Soil....................................................................................... 66

xiii
Nutritional Value of Foods .............................................................. 67

Pollutants ............................................................................................ 67

Nutritional Supplementation, In Conclusion ......................... 69

Tap Water ............................................................................................ 71

Filtered Water.The Many Options Available........................... 71

Water Tanks & Ground (Well) Water ............................................ 74

Bottled Water...................................................................................... 74

Juicing ................................................................................................. 75

Why Juice? .......................................................................................... 75

Fruits Vs Vegetables ......................................................................... 75

Making It Vs Buying It ..................................................................... 77

The Perfect Juicer............................................................................. 77

How To Juice For Optimum Health And Fertility .................... 78

Step 1: Getting Started ..................................................................... 79

Step 2: Start Innovating ................................................................... 79

Step 3: Create Balanced Meal ......................................................... 81

Important Guidelines To Follow When Eating Raw Eggs ....... 82

Step 4: Make it Tasty! ....................................................................... 84

Step 5: Drink it ASAP! ...................................................................... 85

Step 6: Pristine Clean... .................................................................... 85

xiv
Caffeinated Beverages ..................................................................... 87

Coffee, Energy Drinks and Soft Drinks........................................ 87

Alcohol ................................................................................................. 88

Top Tips on Normalising Digestive Function ............................. 89

Food Allergies..................................................................................... 89

Digestive Bitters ................................................................................ 91

Probiotics ............................................................................................ 91

Linseeds ............................................................................................... 91

Olive, Walnut, Or Flaxseed Oils ..................................................... 92

Water .................................................................................................... 92

Fruits and Vegetables....................................................................... 92

Further Tests ...................................................................................... 92

PART 2 ............................................................................................... 101

HOW TO EAT YOUR WAY TO PARENTHOOD ......................... 101

RECIPES............................................................................................ 101

Egg Dishes ......................................................................................... 103

Wraps .................................................................................................. 111

Soups .................................................................................................. 117

Vegetables ......................................................................................... 139

Salads ................................................................................................. 167

xv
Dressing, Sauces, Marinades and Rubs ..................................... 203

Fish ..................................................................................................... 213

Poultry ............................................................................................... 239

Meats .................................................................................................. 265

Muffins and Pastry .......................................................................... 287

Desserts.............................................................................................. 293

Shakes and Drinks .......................................................................... 311

Nutrient Rich: Sprouts ................................................................... 319

Growing Your Own Sprouts .......................................................... 319

Contacts and Resources ................................................................. 322

Additional Information Resources ............................................. 324

For Allergy Free Eating ................................................................. 324

xvi
Introduction
O
ptimum fertility begins with the foods and nutrients that
go into your body. Wholesome, clean, unprocessed, un-
changed, additive-free foods are the primary building
blocks of cells, and provide the nutrients essential for the maturation of
the healthy sperm and eggs that will eventually become a healthy embryo
and child.

Everything you are exposed to, or do, for at least 120 days prior to a
conception attempt will have huge repercussions on your ability to con-
ceive, but even more importantly will dramatically affect your prospec-
tive childs healthy development. The good news is that you can make a
difference now!

From the outset, however, I must be clear that although every posi-
tive change is very important, each is but a single piece of the optimum
fertility puzzle. Only together can they generate the necessary synergy to
create profound and positive change. A whole person approach, taking all
the pieces of the puzzle into consideration, is the essential way to restore
and optimise natural fertility in men or women.

I have identified 11 key areas making up the platform I named the


11 Pillars of Fertility, which underpins my natural fertility treatment ap-
proach. In order to create the result many couples yearn for: The baby of
their dreamthese key areas require diligent and simultaneous imple-
mentation.

One of these important areas addresses the need to avoid toxic expo-
sure to chemicals such as pesticides in order to truly optimise a couples
fertility as well as safeguard the health of a prospective child, hence the
value of this book.

xvii
Fertility is not an isolated eventit is intrinsically connected with
emotional, whole body and even (believe it or not) spiritual health. The
body and the spirit are constantly striving towards balance, good health,
fertility, energy and happiness. The problem is that due to our hectic life-
styles, health compromises and poor daily choices, we often overlook the
basic requirements for incredible health and optimum fertility.We only
take care of ourselves when something breaks down rather than making
daily choices that maintain our most precious possession to the absolute
best of our ability.

Thankfully, given the right circumstances, the human body is capable


of seemingly miraculous shifts. It takes sufficient time, energy, nutrients,
lifestyle changes and other desirable conditions, but at any time, the
choice is yours. You can choose to take the time to listen to your body, to
learn from it and work with it.

There are empowering and endless possibilities, even in cases where


all hope had previously been lost.

Frequently we hear of miracles happening in other peoples lives.


The key to making it happen is the belief in the possibility it can. True be-
lief in these possibilities creates a change in attitude and mindset, which
in turn makes you want to seek out further information and knowledge.
This leads to a change in behaviour, which in turn creates different re-
sults and shapes your new reality.

Believe in possibilities, but do moremake the commitment to truly


take the time to make friends with and nurture your body, as you would
nurture your newborn babyirrespective of any outcome, because it is
only in doing so, that no matter what happens, you will create new pos-
sibilities for yourself and, who knows, hopefully even the baby of your
dreams.

xviii
I have guided many couples using this approach and it has proven
very successful for overcoming fertility problems, preventing miscarriag-
es and increasing the chances of taking home a healthy babypreventing
miscarriages and malformation (even for older couples). However this
is not its only application, it is also a vitally important approach for any
prospective parents who simply wish to prepare for the healthiest pos-
sible conception and baby, giving a child the best possible start in life.

My patients are proof. I remember one couple who had had many
complications and two stillbirths prior to seeing me. They implemented
my recommendations and went on to have a healthy baby. They summed
it up best when they said: A healthy baby is a hope, not a promise.
Hope must be underpinned by specific actions and positive preparation
and even then, it is not entirely in our hands. But knowing weve done
our part and the very best we could mean we can now relax. Helping you
do your part, and the very best you can, towards fulfilling your dream of a
healthy baby, is what this book is all about.

In this volume you will find quick, easy and versatile recipes to help
your progress towards wholesome eating in order to boost your fertility
and in the process optimise the health of your prospective child, even
before conception. A large body of research shows that eating a healthy
diet with low glycaemic carbohydrates, plenty of good quality protein and
a hearty quantity of unprocessed (preferably organic) vegetables is the
best way to maximise fertility.

In addition, research shows that avoiding gluten and cows milk-


derived dairy products helps to reduce the likelihood of allergies and
inflammation which can negatively affect some couples fertility. This
book contains gluten- free recipes and minimal dairy, from sheep or goat
sources, as they are less inflammatory and allergenic than cows milk
products. However, if you suspect or know you are allergic to dairy of any
kind, or you are lactose intolerant (because you either have been tested
or feel unwell, sleepy, have diarrhoea or other strange symptoms after

xix
eating dairy foods), you should completely avoid them. Simply omit them
from the recipes or, where appropriate, dairy can be replaced with natu-
ral, unsweetened coconut cream. In order to obtain adequate calcium,
this is one of the times in your life when nutritional supplementation
with a calcium tablet will be your best insurance policyspeak to your
healthcare practitioner before starting on any new health regimes.

I hope you enjoy your creations! Remember to have fun with them
and, most importantly, use these recipes as a guide to your new way of
eating. I encourage you to always be on the lookout for similar recipes
that fit the wholesome, clean, additive free criteria, based on vegetables
and protein. It will change your life, health and fertility in more ways
than one!

With Love and Fertile Blessings,

Gabriela Rosa
aka The Baby Bringer

BHSc, ND, Post Grad NFM, DBM, Dip Nut, MATMS, MNHAA

www.BoostYourFertilityNow.com

xx
xxi
xxii
Part 1
Will Dietary and Lifestyle Changes
Really Help To Make Me A Parent?

I
rrespective of your medical history, how you arrived at this
point, or your future conception plans, you can and will benefit
from implementing this dietary information to the best of your
ability for at least the 120 days required for the maturation of the egg and
the formation of the sperm before a healthy conception can take place.
Regardless of whether you are aiming to overcome fertility problems, or
simply would like to do everything you can to have the healthiest baby
possible, this is the surest way to realise your dreams.

There are two vital factors to consider: Very healthy prospective


parentsthe starting point of all creationand the environment,
which will nurture a healthy conception into existence. The blueprint
for a childs health is created way before conception. Its key is in the
state of health of the prospective parents before conception takes place.
Research shows that by eight weeks gestation a childs health blueprint
is already drafted, along with fingerprints and internal organs. Whatever
weaknesses and susceptibilities a child will inherit are already somewhat
final. The sad part for many is that at this time most women do not
even know they are pregnant! The best time to make a difference to
a childs health is not during pregnancy, it is during the 120 days of
pre-conception preparation, with the aim of achieving the pristine
environment that is ideal for optimum development. This will dictate
the strength and vigour of the new life created by the combination of
the all-important sex cells (your egg and sperm). The health of your or

1
Gabriela Rosa

your partners egg or sperm today is the result of what has happened in
your lives up to this point, but of even more importance is everything
that happens in your life and immediate environment in the 120 days
directly preceding conception. The health of your egg or sperm four
months from now is the direct result of your actions and lifestyle, as well
as your physical and emotional environments, from this very moment
forward. A prospective child will inherit the lowest common denominator
of both parents health state, so your optimum health, 120 days prior to a
conception attempt becomes your childs greatest gift.

You may think that 120 days is too long, or not long enough, for
youand you may be right. However, here are some facts: four months
is the minimum amount of time necessary to truly effect change in the
human body. Red blood cells, the egg, and sperm take approximately
120 days to mature. Throughout that time it is essential that the correct
building blocks, such as nutrients, oxygen, antioxidants, good fats and
proteins, are present to ensure the best possible outcome. The absence
of toxins and environmental poisons such as alcohol, heavy metals,
cigarettes, recreational or prescription drugs, pollution, chemicals and
the like will also be essential, and the combination of all these factors will
have a direct impact on your familys lifefor the rest of your and their
existence. So, in the grand scheme of things, what is a mere 120 days?

For some couples, where multiple and severe complications may


be presentfor instance, poor sperm parameters or male infertility,
combined with female complications, auto-immune antibodies to sex
cells, and, perhaps, some heavy metal poisoning mix120 days will
be an important starting point. However, it may take a while longer to
gain complete control over the situation and maximise your fertility
and chances of having the healthiest possible baby. The great news is
that it can be done. I have personally assisted many couples in similar
situations. The journey may require some small sacrifices and changes in
your way of living but when you focus on the bigger picture, the payoffs

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Eat Your Way To Parenthood

are clear. You may just need to keep reminding yourselfthe sacrifices
are not forever but the possible benefits are. The chances are great that if
you do embrace the task at hand and make the necessary changes, these
small sacrifices will become a part of you and your new life, consolidating
the habits conducive to the health and happiness of a growing family.
This is my sincere wish for you. So, the best way to look at the changes is
as good training and preparation for the future.

There is no doubt that a healthy body is a fertile body. If your fertility


as a couple is currently compromised there are many things that you can
both do, over a four-month period, to improve your chances of having a
healthy baby. In a nutshell, it involves both you and your partner putting
in place all the things, such as nutrients, activities and more, which have
been shown or proven to optimise general health, because everything
that improves health will help to boost your fertility. Likewise, you will
benefit greatly from eliminating, to the absolute best of your ability,
everything that has been shown to damage health in any way.

When it comes to fertility is it important to remember that the


process takes two, no matter what. When couples come into my natural
fertility clinic, the wife or the husband will sometimes pronounce: Im
the one with the problem. This is never truly the case. I always make
sure that both partners understand that when it comes to fertility the
problem is not with one or the other individual. The miscommunication
or short-circuiting if you like, within the existing COMBINATION of
the two individuals, and their lifestyles, including the respective existing
environmental load on each partners health, are often the factors
producing a sub-fertile or infertile situation. This may only last for as
long as improvements are required within the equation (and could be
in relation to one or both partners health, lifestyle or environment).
However, with the appropriate knowledge and expertise all these factors
can be transformed to yield the desired result.

3
Gabriela Rosa

A new approach is paramount, especially if your previous


attempts have not led to your desired outcome. You have already
made the financial investment in this book; the next step requires your
commitment to invest the time and energy to make things happen. If you
or your partner is hesitant to venture beyond this point, take one step at
a time and recognise that there may be fears or other emotions at play,
which it is important you work through. You may also benefit from some
counselling work.

I am often asked, why is it that I have to do all these things, but my


friends/neighbours/relatives smoke, drink, do drugs, only eat junk food
and manage to have a baby? I do feel it is important for us to address
this question right away, before you even begin your program. Firstly,
as the famous author Brian Tracy said, arguing from extremes is the
weakest form of argument that exists, but I take your point. It is a
perplexing question when some couples seemingly do everything right
without any sign of a baby. One of the reasons is that specific things
affect people differently and we are all born with certain predispositions
and weaknesses in our bodies. Not all organs and systems are equally
robust, so when internal or external stressors attack, for some people
the first place to sound the sirens of internal upheaval is the skin, for
others the gut, for others immunity, while for yet others, it is fertility and
reproduction which are gravely affected.

Another factor in having a healthy baby revolves around long-term


effects. Having a healthy baby, as you now are very aware, depends on
the pristine health of both prospective parents and what they do for at
least 120 days prior to attempting conception. This means that whilst
your acquaintances may do all the wrong things and end up with a
healthy-looking baby because it has been blessed with one head, two
arms, two legs, two eyes, a nose, one mouth and all fingers and toes, it
does not actually mean that the baby will continue to be healthy as it
grows and develops. It may take months, or even years, for the effects of

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Eat Your Way To Parenthood

pre-conception and in utero damage to come to the fore. Why go there,


if you dont absolutely have to? Why risk not putting 100% of your love,
care and determination into your pre-conception preparation right now,
especially knowing the dramatic benefits it can have for generations to
come? If once born, you would do anything to guarantee your childs
health and safety; there is no reason why you wouldnt start now.

Our life lessons are another reason why, in spite of everything, some
couples will conceive and others simply do not. Trust and know that you
are being assisted and taken care of and that although sometimes it may
be extremely difficult to understand the reasons, or even the purpose,
for your current situation, simply hold the positive intention in your
heart that it is all part of a loving, learning experience for you and that
everything is the way it needs to be right now. Taking positive action with
this information will help you do just that.

I have helped many couples to overcome fertility problems, from


straight infertility (frequently complicated by factors such as polycystic
ovarian syndrome, heavy metal toxicity and male infertility) to recurrent
miscarriages. Ive also helped couples to have truly healthy babies who
are placid, develop normally and well, are happy, settle easily, cry only
for good reason, are hardly ever sick and grow up to be very healthy
and intelligent children. What all my patients who have been fortunate
enough to create a baby have in common is that they embraced my
suggestions and recommendations with all their might and took action!
They made the time to pursue important and non-invasive health
tests and investigations based on my recommendations, as well as
treatment where necessary; they improved their diet, their lifestyle and
(within their ability) their environment. These recommendations have
been equally important and/or essential for patients wishing to avoid
pregnancy, birth or childhood complications due to family history or
increased prospective maternal/paternal age.

5
Gabriela Rosa

Even though many couples have had wonderful babies, in


my experience, the best results, indicated by the least amount of
complications and stress, were attained by couples who partnered
together 100% in commitment to the process. Those who jointly said,
right, whatever depends on me, and will improve our chances of the
desired outcome will happen, then worked at it, invariably breezed
happily through the program. They stopped smoking and drinking,
joined a gym, bought organic food, learnt how to cook, and even how to
have fun differently, they put in their all and created their miracle.

Now, did every single, deserving couple take home their much
hoped for and cherished baby? The simple answer is: a small percentage
did not. However, what every single one of my patients gained from
the experience, regardless of the outcome was amazing wellbeing,
vibrant health and in most cases a happier relationship with their
partner. Another of the great gains from the journey they shared was
the knowledge that they had done EVERYTHING they couldand they
werent the reason why having a baby didnt happen for them. Also they
now feel free to pursue other aspects of their lives, happy in themselves
and in the knowledge that they gave it their all, in the best possible way.
They dont need to wonder: What if? and their health has reached levels
they previously only imagined possible. Above all, they have peace of
mind.

You may now be wondering about your chances for success on


this journey and although of course, I cannot guarantee my approach
will work for you, my strong conviction based on the knowledge and
experience I have gained in helping couples overcome fertility problems
and have healthy babiesis that, at the very least, you will be closer than
ever before and decidedly healthier for the experience. Best of all, many
others have done it before you. A recent scientific study, of over 17,000
people, at Harvard University on boosting ovulation and natural fertility
concluded that you will be at least 69% better off, and a small study by

6
Eat Your Way To Parenthood

Foresight, The Association For Pre-conceptual Health Care in the United


Kingdom found that appropriate lifestyle and health interventions for
both partners over the course of at least four months prior to attempting
conception improved couples take-home baby rates by 81%.

7
Gabriela Rosa

8
Eat Your Way To Parenthood

Healthy Eating for Optimum


Fertility
You (And The Generations After You) Really
Are What You Eat!

What Is Healthy Eating?

With so many fads and trends telling us what and what not to eat, it
is no wonder there is so much confusion about food. However, when we
boil it down, the recipe really is very simple. Fresh, live, unprocessed,
organic and biodynamic food is HEALTHY food and that is what we
should be eating!

We all seem to have a pretty good concept of healthy eating.


However, when it comes to the crunch (pun intended) we end up making
not-so-healthy choices. We could blame the whole universe for this, but
the reason it happens often lies within ourselves. To improve in any area,
including how you eat, only you can commit to making the change in
mindset required.

9
Gabriela Rosa

If We Know What We Ought To Do When It Comes


To Eating, Why Dont We Do It?
It all begin and ends with one thing: LACK OF PLANNING!

One thing we can be absolutely certain about from day to day is


that we are going to be hungry and we will want to eat. With our hectic
lifestyles, does it not make good sense to put a little forward planning
into what we are going to be eatingbefore its too late?

I am sure you will remember a time when you were so hungry you
could hardly think straight. You were so hungry that the first thing
that appeared in front of you was devoured in seconds, with little
consideration of its nutritional content or how good it was for your
health? Right? Right. If this only happened at one mealtime a week, it
would not be much of an issue. But that is not always the case. Often,
even before the day starts, we are already behind in the food stakes.

You know those peoplethe alarm goes off and they hit the floor
running. They pick up a coffee and sugary muffin at 11am, some
McDonalds for lunch, a chocolate bar for a bit of energy at 3.30pm and
takeaway for dinner, and they repeat that pattern over and over again.
One day they wonder why they are not feeling so great all of a sudden.
Their bodies simply refuse to co-operate (because of the previous
constant abuse).

Lack of planning leads to not having healthy ingredients at home


when it is time to cook a meal. The [often easier] solution is to order
takeaway just this once. Studies show that when we fail to plan our
meals and factor in preparation time for organising everything, we are
much more susceptible to external, negative influences on our eating
habits which lead to poor food choices. One example of a negative
influence is those fast food advertisements on TV, which, you may have
noticed, are most prevalent around mealtimesthis is no coincidence!

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Eat Your Way To Parenthood

Is Healthy Eating All That Important To Optimise


Our Fertility As A Couple And Have A Healthy
Baby?
Within three days of consumption, everything we eat and drink
is assimilated into our bodies and has become part of the cells within
our system. Our food is the building blocks and cement that keep us
togetheralive and well. It is also what our bodies use when repairs and
maintenance are required and when we need to build new cells. In the
first instance, healthy sperm and eggs, which later become a brand-new
healthy, happy baby!

More and more research shows that what we eat not only directly
correlates to how fertile our bodies will be, but also dictates the health
of our offspring and subsequent generations. When considering healthy
eating it is very important to factor in food allergies and how they impact
on you, your ability to conceive, your pregnancy and the health of your
offspring. Your immune system and fertility are closely related. In fact,
more and more studies are discussing the concept of immunological
infertility. One of the causes of immunological infertility is food allergies,
which illustrates the profound effect of food on our ability to conceive
and maintain a healthy pregnancy. Since more than 65% of our immune
system lives in the gut it is no wonder how much food impacts our
health and fertility.

A conception arouses an immune response because the body initially


perceives the embryo to be foreign. An over-reaction of the immune
system may translate into a defence mounted against the developing
embryo. Some researchers believe that increased irritation and
inflammation of the gut (possibly due to allergies and other aggravating
substances), combined with an overactive immune response, may
damage the embryo and possibly even lead to miscarriage.

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Gabriela Rosa

Another important point regarding food allergies is that research


now shows that an allergic parent may pass his/her allergies onto a
developing baby, thus contributing to an allergic child.

So, constant immune assault from toxins or allergens may turn the
body against itself, leading to auto-immune antibodies and conditions
that affect fertility. The mere possibility of this leads me to recommend to
my patients that all known allergens be totally avoided in the important
time prior to conception and during pregnancy. The message is simple:
Why should you risk it? Your general health will be so much better off
anyway.

Sometimes people dont connect unpleasant symptoms with their


allergies, so, to be safe, it is always best to investigate via comprehensive
allergy testing.

Checking for food allergies is vital because they are so prevalent (see
below):

Most Common
Prevalence
Food Intolerances and Sensitivities

Dairy
~75% 3 in 4 people
(including lactose intolerance)

Yeast
~33% 1 in 3 people
(e.g. Candida infections)

Gluten
(including wheat intolerance and coeliac ~15% 1 in 7 people
disease)

Fructose and/or sugar ~35% 1 in 3 people

1 in 100
Miscellaneous foods ~1%
people

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Source: www.foodintol.com

The most conclusive way to find out whether you have allergies or
not, is by having a comprehensive food allergy test, with a referral from
your health care practitioner. Most basic (i.e. dairy, gluten eggs) allergy
tests are too basic to show you the entire picture so it is important
that you find a practitioner who knows how to order and interpret
comprehensive tests (90+ foods), or you may waste your money and lose
the opp0rtunity to transform your health. If you choose to have a food
allergy test you should only begin avoiding the foods you think, or know,
you are allergic to AFTER you have completed testing. Otherwise, your
allergens may not show up in the test and you will not have an accurate
report on which to base future eating habits.

Obviously, the benefit of a food allergy test is that it eliminates the


trial and error method of figuring out what to avoid. Why do you need to
avoid allergens completely? Well, why would you want to (even slightly)
provoke your immune system, particularly when the health of your
unborn child is at stake?

What If I Dont Have Time For All This Healthy


Stuff? It All Takes Too Long!
An interesting concept, but think about this: If you dont have time
to prepare healthy and nutritious food, do you really have time to have
a baby? You might say, oh, but thats different. My question to you
is, how is that so? If you really think about it, preparing healthy food
doesnt take nearly the same amount of time, energy and resources as
having a baby, but it is essential if you want one.

Time just isnt something you can create more of, but it is something
you can organise according to your priorities, just like your clothes. If

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you took all your clothes out of your wardrobe and then threw them back
in without folding or organising them, you would find that there wasnt
enough room for them. However, if you neatly sorted, hung, folded and
organised the pieces you wanted (those that fitted your shape, image and
priorities) you would find that it was even possible to make extra room
because you reassessed what you still want to wear and what no longer
serves you.

Preparing healthy food, managing your time and having a baby


share in common the need to prioritise, plan ahead, and be prepared
and organised in advance if you want a happy outcome in each of those
instances. You will see just how you can make that possible throughout
this book.

Healthy Food Is Tasteless!


Believing healthy food is not tasty is unfounded. However, if this
is an ingrained belief because of your previous experiences, it can take
a little re-training of yourself, your skills (by learning to cook tasty
recipes) and your taste buds (perhaps accustomed to processed foods)
to change the picture. I once had a patient who really wrestled with the
whole idea of eating fresh foods, particularly vegetables. All he ever
wanted to eat was toasted cheese sandwiches. He used to claim, with
such intensity, that vegetables were completely boring, tasteless and a
waste of time. One day I asked him why he hated vegetables so much
and his revealing reply was, my mother hated cooking and she was such
a terrible cook. She just never made any effort. I can only ever remember
her making some terrible meat dishes, mostly sausages and three veg,
which she would put in a roasting pan in the oven and cook until the
whole thing was so dry, it was almost rock hardit was horrible!

With such an experience over many years, starting from a young age,

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it is no real surprise that he disliked vegetables. He knew nothing about


healthy food, and he certainly needed some new skills in the kitchen,
some re-training. It is amazing the difference that learning how to cook
a couple of simple meals can make to a persons way of looking at food.
After he learnt how to make vegetables, and other healthy foods tasty he
started loving his newly discovered food groupvegetablesand grilled
cheese sandwiches became a once in a blue moon event.

Although your experiences may not have been quite as intense, you
might still be in a bad eating zone where you will stay until something
dramatic happens, that big wake-up call, such as finally acknowledging
that your body is not working the way it should, or becoming really sick.
The great news is that you dont have to wait for the worst, you can start
loving healthy food now and your body will reward you with improved
health, fertility and wellbeing.

There are many dangers in consuming processed foods. A whole


body of research now links the chemicals (flavourings, colourings,
preservatives, additives, artificial sweeteners) in our foods to the general
populations poor health (particularly the mental health of our children),
as well as to infertility and birth defects. This is mostly to do with the
chemicals in processed foods and their poor nutrient levels. Carol
Simontacchi exposes the truth about processed foods and how they are
destroying our health inn her book The Crazy MakersHow the Food
Industry is Destroying our Brains and Harming our Children. It is well
worth reading. If you think eating fast, processed, canned and packaged
foods is OK, even occasionally, you are in for a shock!

This Is HOW You Do It

Here are some of the things that have enabled thousands of my


patients to change and improve their health and fertility, get out of that
Just this once. . ., processed and fast-food vicious circle, optimise their
health and fertility, and contribute to the health of their prospective child.

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Gabriela Rosa

Plan And Organise Your Meals Ahead Of Time

One thing that can instantly revolutionise about the way you nourish
your body is to plan and organise your meal schedule ahead of time. By
that I dont mean any old I might steam some vegetables tomorrow
night for dinner type of planning, but a proper schedule of everything
you plan to eat and drink throughout your entire week. It will have a
tremendously positive impact on the sustainability of you commitment to
improved eating habits.

I can already hear some people saying, You cant be serious? Well,
I am very serious. The reason I suggest this to every patient, as well as
practising it in my own life, is because the benefits are incredible. Once
you begin, you will see how much it helps to improve every aspect of
your life. It will give you more time to do things you enjoy, you will spend
less time grocery shopping, you will spend less time in the kitchen and
you will know you are eating healthy food. You will also save money
on your grocery bills and no longer waste it on food going off in your
fridge. And then there are the direct health benefits of improved energy
and concentration, better immune function and weight normalisation
(very important for optimum fertility in both men and women). Simply
by knowing what, when, and how much you are going to eat, and, most
importantly, by having it there when its time to eat it, you will overcome
the most common mistakes when it comes to healthy eating.

You dont have to worry about missing spontaneity when you have
a planbelieve it or not, our brains relish the security of knowing what
our next meal will be and that it is just around the corner. Its a welcome
change from the eating habits of our hunter-gatherer ancestors, who
were constantly under physiological stress from not knowing when,
or what, the next meal was going to be. Even though life has changed
significantly since then, our bodies still respond in very much the same
way to something they perceive as being a stressful situation, and

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starvation is stressful, even when we know its very unlikely to happen.


Stress of any type, even hypothetical, will affect your fertility, so our aim
is to avoid it.

You can still socialise and go to your favourite restaurants, you just
need to plan for itafter all, we should eat 90% for the body and 10% for
the soul, so we just need to make sure that the 10% is actually 10% and
does not unwittingly become 90%. So, this whole idea of planning and
organising ahead of time will simply keep you on track with the certainty
that you are (trulynot just in your imagination) doing the best for your
health when it comes to what you eat.

Its difficult to accurately remember (try it now, I dare you!) what


you had for breakfast, lunch and dinner three days ago, let alone a week
ago. So it is no surprise that even though we believe we are eating well
because we did so yesterday, its only when we actually track our progress
by writing things down that we suddenly realise, Oops! Things are not
quite as I thought So, this is a great habit to get into. Besides, a little
discipline and organisation in this department is only going to help you
down the track with a growing family.

Another important benefit of planning your meals is that you


and your family will be much less likely to fall prey to all the fast food
marketing in the media. Research shows that when you have a set eating
plan you are less likely to be influenced by, or even pay attention to,
commercials. A very interesting and entertaining read on the food and
eating traps we unknowingly set for ourselves is Mindless Eating:
Why We Eat More Than We Think by Brian Wansink.

Keep in mind that any change in routine will take a little getting used
to, so dont despair if your wonderful plan does not flow smoothly to start
with. Give yourself a good few weeks (at least six) to adapt to your new
way of life before deciding that you are just not cut out for this. It may,
indeed, turn out that this approach is not for you. Im the first to admit it

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Gabriela Rosa

is not for everyone, but have seen enough patients to know that it works
really well for around 90% of people.

Choose Nine Recipes You Really Like

So, lets begin! Pick a day of the week when you have a spare 30
minutes to completely focus on your task in one sitting. There are four
steps: 1) Choose your recipes; 2) Make your shopping list; 3) Plot your
recipe/meal choices for the week on your food map blueprint (either on
a piece of paper or computer spreadsheet) and finally; 4) Stick your plan
on your fridge and follow it.

Starting with step number one, you need to consider your partner/
familys food preferences and decide what kind of meals you would like
to have in the week ahead. It is always a good idea to choose your recipes
based on the seasons. Choose nine recipes you really like. You may want
to divide them into three breakfasts, three lunches and three dinners
but if you generally take leftovers for lunch and like to have a different
dinner every night, thats OK toojust pick what suits you and your
family. As long as you are eating at least nine different meals in the week,
you will have enough variety. When most patients first come to see me,
they are eating the same breakfast and lunch (often leftovers) every day,
and maybe three or four different dinners. So, nine different meals a
week is a great way to add more variety. Variety reduces your chances of
developing food allergies, because the body starts to see food compounds
as foreign threats when they are constantly present in large quantities
within the system. Eating a variety of foods also means you are exposed
to a greater variety of nutrients and beneficial food compounds, all of
which are essential for your general health and fertility.

Once youve chosen your nine meals for the week you can make a

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comprehensive shopping listjust remember to buy only whats on your


list. Be deaf to the taste buds in your brain, which will fool you into
getting junk food if you let them, and go shopping with a full stomach!
But wait, dont go yet

Create Your Weekly Food Map Blueprint

Now you are ready to do what it takes to guarantee your success.


Creating your very own weekly food map is a vital step. Skipping it
will pretty much negate all youve done so far, because you will not be
stepping out of that loose and ineffective structure weve been talking
about. Take action to complete this step and you will see how much
easier life will become. You will have so much more time on your hands,
because you are not going to waste hours thinking about what you are
going to cook when you get home and what you will have to do (such as
picking up groceries) between the time you leave work and the time when
you sit down for dinner.

Youve chosen your nine recipes, so now it is a matter of plotting


them on your food schedule. This is where 80% of the benefit comes
from. Get a sheet of A4 paper (or a spreadsheet on your computer) and
create a table like the one below. Filling in the blanks should be easy once
youve chosen your recipes. Place it on your fridge and you are ready to
go shopping and make it happen!

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Gabriela Rosa

Weekly Food Map Blueprint


Mon. Tues. Weds. Thurs. Fri. Sat. Sun.

Breakfast
Morning
Tea
Lunch
Afternoon
Tea
Dinner

Supper

*Download a printable copy of the Weekly Food Map Blueprint


and some extra helpful tools from www.BoostYourFertilityNow.com
FREE Resources.

The fabulous thing about this task is that you will be able to keep
the chart forever as one of your healthy week examples. If you repeat
the process three more times, you will have a full months healthy eating
blueprint, including shopping lists, recipes and everything you need to
follow a super healthy eating regime without any fuss. All you have to do
is keep rotating your weeks and you can have a whole year without being
bored! If you enjoy changing your meals with the seasons, repeat the
process for each major season and you are well and truly set for life!

Batch Cook To Save Time

Even though freezing your food is not ideal, I would certainly prefer
that my patients defrosted a frozen home-cooked meal in a pot on the
stove (or in an oven on low temperature), rather than order pizza for
dinner because there was nothing else available. The simplest way to

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make sure you are always eating well, and that you are not spending
your entire week preparing for it, is to batch cook. Simply put, it means
organising yourself to cook a couple of meals in advance. It may not
necessarily be things that you can freeze. It might mean that you wash
and chop up vegetables for a salad that you will eat on Monday and
Tuesday, or pre-prepare vegetables you are going to roast on Wednesday
a day in advance.

Of course this is not the ideal situation. Ideal would be preparing


all your food from scratch, just before you are about to eat it. However,
if you cant manage that, I would much rather that you prepared some
food in advance than eat takeaway! You can very comfortably eat home-
cooked food throughout the week by only doing major cooking and
preparation two or three times per week.

A few tips that will really increase your chances of success:

Wash your fruit and vegetables when you get them home from the
shops or marketsit will cut down on your food preparation time later
and is essential to avoid over-consumption of pesticides, herbicides and
heavy metalsall which affect your health, fertility and the health of your
prospective child.

Once chopped up, aim to consume fruit and vegetables within 24 to


48 hours.

Be sure to divide any leftovers into appropriate portion sizes for


storing or freezing.

Invest in good quality glass (Pyrex) containers with lids. They keep
food better and the alternative, plastic containers, leach into food, and
may cause hormonal imbalances, leading to fertility problems.

Always make sure you have some lifesavers in your freezer! I dont
mean lollies, I mean food you can quickly defrost on the stove-top if you
dont have time to prepare anything else.

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Base Your Meals On Vegetables And Protein

There is so much information out there regarding diet that its easy
to get confused about what to eat and what not to eat. However, in truth,
it is actually very easy. I always tell my patients something simple, yet
effective: Base your meals on non-starchy vegetables and good quality
protein. Period.

Its important to find something that is healthy and sustainable.


Two main things should not feature in a fertility dietdairy products
(from cows) and gluten (contained in most grains). In the field of diets, I
have reviewed them all. I was particularly impressed with the Metabolic
Typing Diet, which incorporates blood typing and a number of different
parameters, enabling specific nutritional personalisation. However,
following it is not for the faint-hearted, often requiring extra or different
meal preparation for different people in the household. Most people, no
matter how committed to having a baby, dont want to go that far. But
if you do, take the metabolic typing test online and you will find enough
information to implement the diet. I recommend a toned-down version
of metabolic typing to most of my patients. Fertility problems can be
stressful enough on their own, and an unrealistic eating regime will not
help.

Part of the metabolic typing approach is to eat more or less protein


depending on your metabolic type, so, to keep it simple, I recommend a
serving of protein about the size and thickness of the palm of your hand
(not including fingers) for meat and chicken, or the size and thickness of
your whole hand if you are eating fish. Add this sized serving of protein to
each meal, the rest of which should be non-starchy vegetables (shredded,
roasted, steamed or raw) and/or salads. Generally, I also recommend
that my patients avoid grainsmost contain gluten (e.g. wheat, rice,
rye, barley, triticale, oats, corn, buckwheat etc.) as much as possible,
particularly in the pre-conception and pregnancy periods. Grains also

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tend to elevate blood sugar levels, which can have a negative impact
in insulin resistance situations, and similarly tend to be allergenic and
inflammatory, all factors, which could negatively impact fertility. This
does not mean you will never eat grains again (unless your food allergy
test reveals this is necessary) but your fertility will certainly benefit the
more you abstain.

Always Eat Your Breakfast

Your mum was absolutely right when she told you breakfast is the
most important meal of the dayit is! What you eat for breakfast will
affect your energy levels, your mood, and your concentration throughout
the entire day. People are often surprised when I tell them that by having
a healthy breakfast with a good serving of quality protein they will not
have energy slumps in the afternoon. When they try it out for themselves,
they are amazed! Nothing sets the tone for your body during the day in
quite the way breakfast does.

So, to ensure your blood sugar levels, concentration, and energy


are at their best, it is vital you have a protein-rich breakfast. High-
carbohydrate breakfasts, such as cereals, pancakes or any floury or
sugary foods, are going to have the reverse effect, as well as cause the
bodys nutrient stores to become depleted.

How Frequently Should I Eat?


Every Three Hours, Of Course!
This is the greatest secret weapon for perfect energy, laser-focus
concentration, great moods, decreased stress and healthy weight control.
Eating every three hours keeps your blood sugar levels steady and,

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because the process of digesting food increases core heat in your body,
your metabolic rate is increased and weight control is achieved more
easily.

Another great benefit is less strain on your digestive organs because


you are eating smaller portions more often. To make this process simple,
what I do personally, and recommend to my patients, is straightforward:
If you normally eat three meals a day, prepare the same amount of food,
but simply divide each main meal into two portions and eat one portion
at the usual time, and the other in three hours. So your breakfast also
becomes morning tea, your lunch also becomes afternoon tea, except
your dinner. That meal is just half what it used to be. Dont worryyou
wont starve because you have been eating throughout the day so you
will be less hungry anyway. Make sure you put the two halves into two
separate containers, because otherwise it is easy to eat with your eyes and
finish off the whole meal in one sitting.

What If I Am Not Hungry?

If you are not hungry within three hours its because you ate too
much for your previous meal. If you are ravenous, you either didnt have
enough protein and good fats in your previous meal, or your portion size
was too small. All you need to do is adjust accordingly.

What If I Miss A Meal?

You will know about it. Maybe not immediately, but it doesnt take
long and the decline in wellbeing, energy, concentration, focus, and mood
and the increase in stress, irritability, hormonal imbalance and weight
gain will be hard to miss. Skipping a meal is the surest way to stress your

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body out and make it store fat (in preparation for imminent starvation
the body doesnt know that the next meal is just around the corner). All
in all, not the best scenario for maintaining peak health and absolutely
the last thing you want when trying to optimise fertility and have the
healthiest possible baby.

Everywhere You Go, Take Your Cooler With You

You now have your great food planner and menu organised. You
know what to eat and why. However, theres no use cooking up all this
great, healthy food if you are not going to eat it. Unless you take it to
work, or when you go out, it will just go off in your fridge and you will
end up throwing it away. What a shame that would be! The simplest and
easiest way to ensure you reap every possible health benefit is to take
your food with you. This is surprisingly easy if you have a small cooler in
which to put it.

Many years ago, when I first started doing this, I said to the person
recommending it, You cannot be serious! but I had a very specific and
important health goal to achieve. So, despite my great initial reluctance,
I gave inand I must admit Ive never looked back. This one positive
habit is what keeps me going. It is essential that you never under-
estimate the power of good, nutritious food in all areas of your life. It is
amazing how much it can affect your moods, concentration, focus and
ability to achieve your health and general life objectives.

Is Chewing Really All That Necessary?

Digestion begins in the mouth. The mechanical process of chewing


is one of the most important things we can do when it comes to breaking

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down food, both mechanically and via the action of enzymes in the
mouth. Yet, for many people, chewing is one of the most under-done
aspects of eating for a healthy and fertile body.

How much should you chew? There is no magic number but the aim
is to make sure you chew your food until it almost becomes liquid in your
mouth. This is the optimal scenario. Chewing every mouthful about 30
times should get you close. This will result in better digestion and better
absorption of nutrients.

Why Do You Need to Stop Eating Three Hours Be-


fore Going to Sleep?

Well, your body needs time to process the millions of things


that happened during the day within its various organs and systems,
but more importantly, the last thing your body wants to do during
sleep is digest your food. There are so many other more important
tasks to be accomplished, such as the production of hormones and
neurotransmitters, detoxification, assimilation of nutrients etc., some
of which can only be accomplished during sleep. The body cannot just
leave food sitting in the stomach; it has to move it along. So, if food is
there, it is forced to digest, whilst sacrificing other, more important tasks.
Sleep also becomes interrupted, which creates a vicious cycle and causes
important functions to begin falling apart.

When your head hits the pillow, digestion in the stomach should
pretty much be over. When this fails to happen, uncomfortable symptoms
are the result:

Disturbed and broken sleep;

Over-active dreams;

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Nausea/vomiting upon waking;

Poor assimilation of food and nutrients;

Broken hormonal pathways and production.

All of these will (in one way or another) impact on the health of eggs
and spermeven if right now they seem unrelated. Ensure you finish
your last meal at least three hours prior to going to bed and you will be
another step closer to improved health and fertility.

Avoid Processed and Dead Foods

The body is a vital machine that requires certain factors and building
blocks to work at its best. Refined foods and sugar, for example, make the
body work less effectively. Processed foods of almost any type are best
avoided! They can be recognised because they are often unrecognisable.
A simple but effective example is the humble corn chip that, I am sure
you will agree, bears absolutely no resemblance to corn whatsoeverand
some of the ingredients in there simply do not belong in the body.
Highly processed, most corn chips are high in artificial additives such as
colourings, flavourings, preservatives, saturated and trans fats (shown
to inhibit ovulation) and of course low in nutrients and water. They
are a great example of what we can call dead foods. Such foods cause
hormones to be out of balance, and deplete nutrients because the body
has to invest its own (often already depleted) nutrient stores in order to
digest them.

In order to maximise your fertility you should avoid pre-prepared


and packaged foods, most of which are processed in one way or another
and often contain artificial additives that are best eliminated from your
diet. The safest thing to do is to apply this simple ruleif there are more
than two steps from the field to your plate, you are better off avoiding it.

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For example, an apple represents one step from the field to your table. It
is instantly recognisablethe way you see it on the tree is how you hold it
in your hand and eat it. On the other hand, an apple pie or cherry strudel
is quite a few steps removed from the original productand it looks it. It
isnt simply a few sheaves of wheat, creamed milk, a few pieces of cane
sugar and some chopped-up fruitthere is a whole lot more processing
involved! Processed foods and their derivatives (including simple and
derived carbohydrates such as refined flour, sugar, white bread, rice,
potatoes, and pretty much anything made from those ingredients) have
a negative impact on blood sugar levels. This, as you know, can have
a detrimental effect on your focus, concentration, moods, hormonal
balance, energy, nutrient levelsand of course your fertility and the
health of your prospective child.

Now you may be thinking WHAT? So I cant have any of the foods
I love? Things are not quite as drastic as thatNEVER is a long time.
Remember the 90% for the body and 10% for the soul equation? The
problem with most people is that the equation becomes reversed and
they are eating 10% for the body and 90% for the soul, or when things
are not quite as bad, they have a 50-50 split, which is still not the ideal
scenario for a healthy body and optimum fertility. If you do allow just
that 10% for the soulheres what we are talking about: You are following
the recommendations and eating every three hours, fitting in five meals a
day, 35 meals a week, and 10% of that is three to five meals. Lets round
off this number because we are aiming to increase your chances of having
the healthiest possible baby. Less (junk food) is more (fertility). Lets say
you choose to have a maximum of three free meals a week. For 32 of
your 35 meals you are immaculate and then, for your 10%, or three meals
a week, you simply eat whatever you want (but this does not include
drinking alcohol). You will have great benefits, including your sanity,
and you can still enjoy your life. Many patients say they do not want their
whole life to stop because they are trying to have a babyalthough some
things have to change, or you will not gain the result you are seeking.

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However you can still have a little flexibility (and naughty enjoyment) in
your eating throughout the process, if you follow these proven guidelines.

Food Packaging To Avoid


Many foods nowadays (even healthy ones such as fruits and
vegetables) are packaged before they reach our table. Unfortunately,
most packaging will leach into the food it contains (particularly if the
food is even slightly acidic).

If you are eating as nature intended, you should have no need for
man-made packaging, which can be very detrimental to your health and
fertility (as well as the environment). Fruits and vegetables come in their
own perfect packages. Meat does present a little more of a challenge. Just
do the best you can and only buy meat youll be eating straight away.
Store leftovers in glass containers (it is OK if the lids are plastic, as long
as they are not touching the food).

Particular types of packaging to avoid include:


Plastic bottles, wrappers, containers, cling wrap etc.
(hormone disrupters);
Aluminium foil, dishes, trays etc. Tetra packs (cardboard
lined with aluminium, often used for liquids such as
juices and milk) and cans made out of heavy metals,
particularly aluminium (which is a brain and metabolic
toxin and has been shown to increase the risk of
miscarriages).

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Avoid Microwave Ovens Completely

Most nutrients are damaged by heat but all cells, and their building
blocks, are destroyed by microwaves. Microwave ovens damage and
destroy food moleculesparticularly fats, protein, vitamins and
mineralswhich are essential for making hormones and cell membranes.
Good-quality building blocks are needed for general body maintenance
and the healthy development of a new, growing one. When food is
subjected to microwaving (even for a mere 10 seconds, or only for heating
or defrosting), it is damaged to a level that renders a good part of its
otherwise useful components unusable by the body.

Some studies have shown that when we consume microwaved foods


our red blood cells respond to this kind of assault by changing shape,
in other words becoming mutated. They become damaged perhaps
due to the oxidative stress exposure, nutritional deficiencies, radiation,
excessive heat etc. Without healthy, well-functioning red blood cells
(which carry oxygen and nutrients to all the other body cells and
remove carbon dioxide and toxins from them) organs and systems will
suffersome more than others. Obviously, the most important organs
for maintaining life will go last. However, systems such as digestion,
immunity and reproduction are not a priority so they go into a kind of
hibernation, until things out there begin to improve. That is how the
body handles assault, and this is another vital reason for changing and
dramatically improving your immediate environment and health habits
in order to maximise your fertility.

Equally important to your health and fertility is never to stand in


front of a microwave when it is working. Some researchers suggest you
should not even be in the same room as a microwave in operation. Since
microwaves still emit radiation when not in operation; the best thing to
do is unplug them when they are not in use. Adding it up, you might as
well not have one at all.

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You may be thinking, Oh dear! What am I going to do without my


microwave? but youll be surprised how easy life is without one. For
defrosting, all you need to do is put your meat in the fridge the night
before (or even two nights before) you are going to cook it. This is easy
to remember if you are following the Food Map Blueprint you created
for yourself. If you do forget, place the container with your frozen food in
room temperature water for 20-30 minutes to defrost. Change the water
when it becomes cold.

Re-heating food without a microwave is even simpler. You can use


the oven, the stove-top or a steamer. Whatever you are heating, you can
put the portion in an ovenproof glass container with a lid, in the oven at a
medium temperature, and in most cases, it will be ready to eat within 15
minutes.

The stove-top is also a trusty option. To avoid extra washing up, I


often heat food in a bain-marie (a container/bowl with the food you
want to heat or melt over a pan of hot water). I also use my bamboo
steamer with its lid on top of a pan of boiling water. I put in the bowl of
food and in just five minutes, it is ready.

The ultimate in microwave replacement is a steam oven. This does


everything, including heating and cooking food in a flash, using steam,
so no food irradiation. They are amazing and are also all you need for
sterilizing jars and baby bottles. Well worth the investment.

A Word On Vegetarianism
Most vegetarians eat badly, even when they try to eat well. I know,
because I was a vegetarian for 12 years. When you are a vegetarian you
have to be super conscious of what you are putting in your mouth. Its
incredible, but most vegetarians dont even eat vegetables daily. They
rely mostly on carbohydrates and starches as their staples, contrary to

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what one would think vegetarians would eat. I became a vegetarian when
I lived in Germany. In 1996 there was a contamination scare over meat
coming from Chernobyl. I decided, since they didnt know which meats
were contaminated and which were not, that it would be best to avoid
them all. Therefore, I did. When I left Germany a year later, to go back to
Brazil (which has some of the best meat in the world) I was too far into
my vegetarian beliefs to go back to eating meat again. For the next 11
years, and another cross-continental move (back to Australia), I didnt.

While I was following my strict vegetarian diet, I was putting on


weight and didnt seem to be able to shift it, no matter what I did. This
went on for quite a few years and was extremely frustrating. One day I
made a decision that, given I had some insulin and blood sugar problems,
if I wanted to reclaim my health, I would have to change what I was
doing. At that time, the Zone Diet was popular, so I grabbed the soy-
based (oh no!) vegetarian version of it and went to workno results.

Soon after, the glycaemic index became the latest craze and as a
practitioner of course it made sense. So I followed it and definitely
noticed an improvement. Progress was slow but my insulin and blood
sugar irregularities had improved out of sight. I was happy with that.

For the next couple of years, I considered eating meat again. My


energy levels were low and not sustained and I STILL wasnt losing
weight, but at least now I wasnt gaining eithera bit of a bonus! One
day Id had enough and decided to eat fish again, with the intention of
only eating fish. However, that led to a little organic chicken and then a
little beef. At each meal, I ate predominantly non-starchy vegetables and
cut out pasta, rice, potatoes, root vegetables etc. I must admit that after
12 years, it was a bit strange to go back. Also, I was worried about what
people would think, given that I had so strongly defended my vegetarian
beliefs and opinions for such a long time, but decided my health was far
more important than my ego.

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In a matter of months (after years of trauma), my health was again


100%; I felt much better, lost the weight and reversed my blood sugar
issues. The only other major change a couple of years later was that I
started doing consistent weights training (high weight, low repetition)
and am now at my ideal weight and body shape. And I would never go
back.

Why do I tell you this story? To illustrate a point. Sometimes we


think we know what is good for us, but when we are consistently not
getting the results we want/need, not only it is OK to try something
else, but it is essential! I learnt this from personal experience, but also
from guiding many people to achieve ultimate health. In order to have
a healthy baby, the body needs to be in balance, and sometimes being a
vegetarian simply does not provide the kind of base needed.

Mass wise, every cell in the body is approximately 50% fat and
50% protein, both of which the body prefers animal sources. Of course
different body types have lesser or greater needs depending on its
makeup. The most easily assimilated fatty acid for cellular repair and
brain function is DHA from fishalthough this does not mean you should
be eating only fish and you need to ensure that the fish you eat are small,
deep-ocean fish, and that you do not eat fish more than twice per week to
decrease the possibility of contamination with polychlorinated biphenyls
(PCBs), by-products of industry and heavy metalshence the importance
of DHA supplementation. In addition, the most complete form of amino
acids, the building blocks of every cell or function in the body, are found
in animal protein. To build and repair cells, as well as make hormones,
(which are essential for the hormonal balance that ensures optimum
fertility) vegetables are not enough.

If you, or your partner, are a vegetarian, discuss your needs for


protein with your naturopathic practitioner. I would also highly
recommend you take the Metabolic Typing Test online and/or read Dr
William Wolcott and Trish Faheys book The Metabolic Typing Diet:
Customize Your Diet to Your Own Unique Body Chemistry.

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For optimum fertility, vegetarians need to:

Increase their protein intake before conception to ensure the


health of eggs and sperm, and assist the fertilisation process and
early development of the embryo;

Have the recommended daily intake of essential amino acids.


Look at combining secondary (plant) proteins with two of the
following groupsnuts, gluten-free grains, seeds or legumes/
pulses;

Consider eating meat again to get sufficient amounts of all the


essential amino acids. If this is too confronting, a full-spectrum
amino acid supplement and a truly balanced vegetarian diet
with plenty of low GI vegetables and careful food combining is
essential;

Avoid dairy, as well as all gluten and soy (see The Dangers of Soy
below);

Increase daily protein intake by approximately 20% once they


have conceived (females only);

If you choose to remain vegetarian, you cannot go past Jennie


Brand-Millers Low GI Vegetarian Cookbook available from www.
BoostYourFertilityNow.com.

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The Dangers of Soy

Soy will negatively impact on your health and particularly your


fertility. This may come as a surprise to you after being exposed to
millions of dollars worth of soy, the super-food advertising over the
last couple of decades. Its been promoted as a diet staple for all, to
be consumed in copious amounts, particularly by women; a low-cost,
healthier alternative to meat; a non-allergenic substitute for dairy; and
a product which should be used in all baby formulae because it is even
better than breast milk! These are, of course, lies, yet they continue to
be told and those who believe them will eventually end up paying a hefty
price, with their health.

Originally used as a fertiliser in China, soy graduated to the


food table much later than we are led to believe. The Chinese knew
soy remained toxic after ordinary cooking but after the discovery of
fermentation, they began using it as a preservative for protein-rich
animal foods. In the West, we are told soy foods are safe because Asian
cultures have been consuming them from time immemorial. This is
simply not true. Tempeh, miso, soy sauce and other fermented foods
did not appear in the Asian diet until approximately 860AD, and soy is
not a staple in these cultures, as we have been led to believe. Scholarly
papers reveal that in 1977, soy foods accounted for only 1.5% of calories
in the Chinese diet, compared with 65% of calories from pork. The same
sources report soy foods as minor sources of protein during pregnancy
and lactation in China and Japan, with major food/protein sources being
organ meats, poultry, fish and eggs.

Asian cultures consume very little old-fashioned soy foodssuch as


miso and tempeh (not tofu)in their diet, and definitely no soy sausages,
burgers, chicken-like soy patties, textured vegetable protein (TVP) or tofu
cheesecake and ice cream.

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Gabriela Rosa

The soy miracle-food industry began when soy oil (a staple


ingredient in many processed foods) manufacturers had to dispose
of their by-products. Instead of dumping the left-over sludge, the
manufacturers found a creative solution that maximised their profits.
Fast forward 30 years and here we are with soy grossly impacting on our
general and reproductive health and the health of our children. A very
informative book by Dr Kaayla Daniel, The Whole Soy Story, based
on her many years of research into the subject concisely documents the
damaging health effects of soy. It is a must read!

Evidence is mounting about soys key role in todays epidemic of


infertility, menstrual problems and other reproductive disorders. It
has been shown to negatively impact on thyroid function, which is
essential for reproductive health, as well as to damage the reproductive
development of babies and children fed soy-based formulae and milk.
Studies on both animals and humans show that soy has a contraceptive
effect and scientists have linked this to earlier findings that show an
increased incidence of menstrual irregularities in vegetarian women.
In girls, excess soy consumption has been linked to premature sexual
development.

In men, the effect can be equally devastating, because soy exerts an


oestrogenic effect on the body, which unbalances testosterone levels and
impairs healthy sperm production. This leads to poor sperm parameters
including low count, abnormal shape, and reduced swimming ability. In
the long term, the increased oestrogen exposure may also lead to prostate
problems and male reproductive cancers. In boys fed soy, or exposed to
excessive amounts in the womb, a feminising effect is possible, including
an increased risk of genital anomalies.

In addition, hundreds of epidemiological, clinical and laboratory,


studies link soy to conditions such as malnutrition, digestive distress and
allergies, thyroid dysfunction, cognitive decline, birth defects, immune
system breakdown and heart disease. With so much evidence, why risk
it? The message is clearread food labels and avoid soy.

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What Does A Dairy-Free And Gluten-Free Eating


Style Mean?

Eating mostly (100%) gluten-free and (at least 95%) dairy-free is very
important for optimum fertility, even if you are not (knowingly) allergic
to either. Most people react to the proteins in these foods and research
shows that both gluten and dairy can be inflammatory for the digestive
and reproductive systems. This can decrease ovulation potential in
women, and reduce reproductive health in both men and women, as well
as lead to miscarriages.

You can have a little sheep or goats milk, if you are not allergic to
dairy. Because the protein particles in these foods are smaller than cows
milk proteins, they are less allergenic, and therefore may be slightly less
problematic for people with dairy and lactose intolerances. However, if
you do have a confirmed gluten or dairy allergy or sensitivity, for the sake
of your fertility and the health of your prospective child (who can inherit
not only your beautiful eyes, but also your allergies), it is essential that
you achieve a 100% gluten- and dairy-free eating style.

Avoiding dairy means not ingesting any cows milk, or derivatives,


as well as foods that contain any of those products. Avoiding gluten is
a very similar story. However, gluten is much more pervasive in our
foods, drinks, and even some medicines. Gluten is a protein found in the
following grains: oats, barley, wheat (including kamut and spelt), rye,
and triticale.

To steer clear of gluten, ask about ingredients at restaurants and read


food labels. When eating out, try to stick to the foods you know are safe,
but always ask if you are not sure. The following list is a guide only; there
may be other gluten-containing products.

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GlutenThings to Avoid:
Baking powders (some)
Barley
Beer, stout, lager
Bulgur
Cereals (some)
Couscous
Flour: bread, brown, durum, granary, strong, and wholemeal
Grain spirits
Gravy cubes and mixes
Hydrolysed vegetable protein
Mustard powder (some)
Oats*
Pasta
Rye
Semolina
Soy sauce and shoyu tamari
Spelt
Starch and vegetable starch
Stock cubes
Suet in packets
Triticale
Wheat
Wheatgerm

Be careful of the following foods (which may contain small


amounts of wheat flour):

Cloudy lemonade
Curry mixes
Dried meals
Ginger beer
Hot chocolate mixes
Ice cream

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Instant coffee
Prepared meats (bolognaise, deli meats, ham, etc.)
Rice paper
Sauce mixes
Soup

Be careful of the following items (which may contain gluten):

Aspirin and other medications


Communion wafers
Envelope glue
Stamp glue

*While oats contain a substance similar to gluten, modern research


has found that eating moderate amounts of oats does not appear to cause
problems for people with coeliac disease or dermatitis herpetiformis.
This means that moderate consumption may be OK, in the absence of
digestive symptoms such as bloating, diarrhoea etc. However this of
course depends upon the individuals sensitivity.

Gluten-wise: Safest Food Sources:

Amaranth*
Arrowroot
Bean flours
Buckwheat*
Corn (although high glycaemic)
Fresh fish, fruits, meats, and vegetables
Millet*
Quinoa*
Tapioca

*Could possibly be contaminated with gluten during milling and transportation.

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Dairy Substitutes

Calves are designed to drink cows milk, but considering that a baby
cow grows at about seven times the rate of a baby human, its easy to see
why its not all that good for humans. Also, after about two years of age,
many humans stop producing the enzyme lactase, which digests lactose,
a sugar found in milk. Not surprisingly, many people are allergic to dairy.
For those affected, it is best to also avoid all other sources of dairy such
as sheep or goats milk. If you are not allergic, in order to optimise your
fertility, avoid dairy products 90-95% of the time. If you do choose to eat
some, I highly recommend that you choose goat or sheep sources, which
tend to be less allergenic due to their protein molecules being smaller
and more similar to human breast milk.

Dairy can be quite inflammatory and mucus forming, which hinders


the absorption and utilisation of nutrients in the body. In addition, excess
mucus formation in the Fallopian tubes can close the passage along
which the sperm travels to find the egg, thus hindering conception.

Most milk alternatives are uninspiring either because of their main


ingredient and/or because of how they are packaged. You must avoid soy
milk under all circumstances. Other alternatives are rice and oat milk,
which you should also avoid due to its high glycaemic index and sugar/
carbohydrate content (for some people the gluten in oats may also be
problematic).

The only other real option is almond milk which is packaged and sold
in a tetra pack, but the outside is cardboard and the inside is lined with
aluminium, which makes the commercial variety no longer an option.
However, you can make your own almond milk quite easily. Heres how:

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Ingredients:
500g organic almonds (or walnuts)
1L of clean, fresh, filtered water

Method:
Soak almonds in the water overnight. In the morning blend
almonds really well, then use a piece of cheesecloth to strain, or,
for extra nutrition, use as is.
You can use the remainder of the almonds in soups and
smoothies.

If I Am Not Eating Dairy, Where Do I Get My Calcium From?


You may be surprised to learn that due to the high protein levels in
dairy, you absorb little of the calcium it contains. Better calcium sources
(see table below) are green leafy vegetables, broccoli, tahini, sardines and
other small fish with bones. Regardless, the best way to guarantee your
intake level of this vital mineral is to supplement daily.

Calcium (mg) per 100g

Food Calcium per 100g

Broccoli 114mg

Tahini 140mg

Greens (Spinach) 136mg

Greens (Kelp) 171mg

Greens (Dandelion leaves) 140mg

Greens (Chinese cabbage) 93mg

Sardines (with bones) 436mg

Milk 119mg

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A Useful Summary On Eating The Fertile Way

The power of completely focusing on the task at hand also applies to


eating. Eating should be a sacred time, a time to connect with yourself,
your body and the very means of your nourishmentyour food, so you
can get the most out of it. This might sound way over the top but it
actually makes a whole lot of sense. Isnt it true that when you are not
focused on a task and are distracted by your surroundings, no matter how
hard you try, you will not complete the task as well as if you are totally
focused? Why do you think that when it comes to eating and getting the
most benefit from your food this principle would not apply?

Heres a little revision, and some great tips, to help you digest and
assimilate your food more completely and make better building blocks
for healthy sex cells, which eventually could create a perfectly well-
formed, balanced and healthy little person.

Avoid distractions while eating e.g. watching TV or reading


magazines and newspapersyou will tend to eat more than you actually
need;

Avoid drinking with your meals because it dilutes stomach acid


and digestive enzymes;

Chew your food really well;

Eat every 3 hours;

Never skip breakfast;

Avoid soy, gluten and dairy;

Avoid processed, packaged and dead foods;

Avoid fried foods;

Finish eating at least three hours before going to sleep;

Avoid microwaves.

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The Absolute Non-Negotiables About Food

Base your meals on organic, fresh, unprocessed vegetables and


proteinsnutrient rich foods;

Eat only fresh, organic fruits that are in season, but do not have
more than 2-3 pieces daily;

Ensure your foods are fresh and as close to their natural state
as possible. Do not eat anything that comes out of cans, boxes,
wrappers, packages etc. In other words, avoid most branded
products. This will eliminate much of the worry about how
healthy pre-packaged things really are, whether they contain
harmful additives, and so on

Avoid genetically modified foods (GMOs) completely! Most


processed foods and an increasing number of non-organic foods
have some genetic modifications. The negative and damaging
impact of these man-made changes not only affects human health
and fertility, but also the environment, due to the destruction
of fragile ecosystems, soil pollution and more. Organic and
biodynamic produce is best on both counts!

If you must buy any packaged foods, avoid all preservatives,


additives, colourings, flavourings and artificial sweeteners (even
in lollies and chewing gum, which you are better off not eating
anyway). In essence, any long, unrecognisable names or numbers
on food labels. These chemicals are extremely damaging to health
and fertility and can also cause foetal abnormalities;

Cook your vegetables lightly to preserve their nutrients; vitamins


are very sensitive to heat. In addition, only use the following
cooking methods: steaming, grilling, roasting, baking, stir-
frying (with a little coconut oil only), shredding, eating raw, or
casseroling;

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Do not fry or boil your foods, as this damages all nutrients and
can dramatically reduce your fertility;

Avoid heating all vegetable oils as they become damaged,


carcinogenic and negative to fertility. Olive, flaxseed and walnut
oils have the best fatty acid profiles, but should only be used in
salads. When vegetable oils are heated, they are converted into
damaging trans fats. Research shows that each 2% increase in
the consumption of trans fats decreases fertility by 73%! So think
many times before you let any fried foods enter your body (even if
only very, very, very occasionally);

For heating or cooking purposes, coconut oil or ghee is the best


fat to use. They both contain a healthy type of saturated fat, which
does not become damaged and carcinogenic in cooking. Scientific
research demonstrates many health benefits from these fats,
including fertility improvement;

Ensure any meat you prepare for eating is well cooked and
NEVER eat raw fish (or raw meat) as the infections they can carry
can mean big problems for your fertility;

All your meat (especially chicken) and eggs MUST be organic.


Many of the growth promoters used in rearing non-organic
animals are oestrogenic. In addition, pesticides and herbicides
in their environment and even the water they drink can also
be highly oestrogenic. These compounds contribute to major
endocrine disruption, leading to hormonal imbalances, including
sperm defects, and oestrogen dominance conditions in women,
including endometriosis and fibroids. This is potentially a very big
problem for your fertility and the development of the reproductive
system and sexual organs of your prospective child;

Eating fish can be a double-edged sword. The essential fatty


acids found in fish are very important to fertility but the mercury
and other chemical substances such as PCBs (from industry by-

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products), which potentially enters the body with each mouthful,


has a devastating effect on fertility. The solution involves two
steps:

1) Avoid large fish such as tuna, swordfish, king mackerel,


flake, shark and others listed here as well as all crustaceans,
oysters and other seafood (due to high levels of pollution):
www.oceansalive.org/eat.cfm?subnav=healthalerts;

2) Rely on good-quality fish oil supplementation to obtain the


amounts of essential fatty acids your body needs (choose
a high DHA:EPA ratio, very important for hormonal
production and brain development);

If eating fish you are best to choose small, deep-ocean fish (but
definitely not coastal). Some good options include: wild salmon,
trout, sardines, herring, John Dory, halibut, monkfish, and red
snapper;

Avoid all other foods to which you suspect you are allergic.

Harvard University published a study in November 2007, with close


to 18,000 participants, which showed that a fertility diet + lifestyle
improved fertility by 69%! So, following these recommendations may
well be all you need to make your dream of a healthy baby come true.
Be diligent and stick to it as if your life depended on it. Your optimum
fertility does!

SHOPPING WITH THE SEASONS ON A FULL STOMACH!


Since youve planned your weekly menu, you know exactly what you
will cook and precisely what you have to buy. You are now consciously
shopping, which will save time and moneythere will be no more
impulse purchases or buying things you should avoid. Your shopping list
is your trusty friend!

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When shopping for groceries there are two things you can do that
will further ensure your success in the eating department:

1) Always chose seasonal produce. Buying organic fruits and


vegetables takes the stress out of knowing what you should or
should not buy because you will only be able to buy fresh food that
is in season, rather than produce that is imported simply to satisfy
consumer demand;

2) Finally, only ever do your food shopping after having a full


healthy, nutritious meal. This will ensure you dont act on impulse
or your cravings. When you are hungry you are much more likely
to make poor food choices.

PREPARING HEALTHY, TASTY FOOD


Healthy food is deliciously tasty and fun to make. It can be quick to
prepare, or as elaborate as you like.

Ensure you experiment with FRESH herbs and spices (nothing


pre-preparednot only do they, in some cases, cost 10 times more than
the real stuff, but they are also are full of additives that will affect your
health and fertility!). Most herbs and spices have wonderful therapeutic
properties so they contribute a great deal to your goal of consistently
preparing delicious nutritious food that supports and nourishes your
body and soul.

MAJOR FOOD GROUPSWHAT IS GOOD FOR YOU?


There are six classes of nutrients found in foods. These are
carbohydrates, lipids (mostly fats and oils), proteins, vitamins, minerals,
and water. Carbohydrates, lipids, and proteins constitute the bulk of
our dietabout 500 grams per day in actual weightand are classified
as macronutrients, while vitamins and minerals are micronutrients.
Macronutrients provide the raw materials for tissue building and
maintenance, as well as the fuel for the functions that sustain life. The

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last class of nutrients, water, provides the medium that enables those
functions. Ensuring macronutrient balance is essential for healthy
metabolic processes, which aid and optimise fertility. A healthy fertility
diet should comprise approximately 30% carbohydrate, 40% protein and
30% good fats. Whenever possible, your food should be organic for best
results.

Carbohydrates

Carbohydrates give foods their sweet taste and provide the body with
most of its energy. Whatever is not used immediately will be stored in the
liver and muscles as glycogen, with any surplus becoming fatty tissue.
There are three main types of carbohydrates: sugars, starches and fibre.

Simple carbohydrates

These are the most basic carbohydrate structures and are mostly
sugars. The two forms are monosaccarides (containing one sugar
or saccharide unit) and disaccharides (containing two sugar units).
Monosaccharides of nutritional importance are glucose, fructose, and
galactose.

Each disaccharide can be split into single units by a specific


enzyme. For example, the enzyme lactase breaks lactose down into its
constituent monosaccharidesglucose and galactose. In much of the
worlds population, lactase activity declines during childhood, leading to
an inability to digest lactose adequately. Lactose intolerance can cause
increased inflammation in the system and possibly contribute to fertility
problems in susceptible individuals, so lactose is best avoided at this
time.

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Complex carbohydrates

Complex carbohydrates are mostly starches and fibre. In order to be


utilised by the body, all complex carbohydrates must be broken down
into simple sugars. This process starts in the mouth and ends in the small
intestine, where most absorption takes place.

Starches are found in grains, legumes, potatoes and other vegetables.


Dietary fibre, are also found in plant foods such as grains, fruits,
vegetables, legumes, seeds, and nuts however it does not dissolve in
water and provides bulk, or roughage, that helps with bowel function
(regularity) and accelerates the exit from the body of potentially
carcinogenic or otherwise harmful substances in food.

Although carbohydrates are important in the diet, it is vital to


ensure you are eating healthy ones. Over-consumption of simple
carbohydrates or starches can lead to blood sugar irregularities and
hormonal imbalances. Therefore to help optimise your fertility (and for
general health) it is important to get most of the carbohydrates in your
diet from low glycaemic fruits and vegetables (below 55glycaemic index
values), rather than from pasta, bread, rice, sweets, fruit juices, grains
or starchy fruits and vegetables such as bananas, potatoes (or other root
vegetables), peas, corn and the like.

What Is The Glycaemic Index?

The glycaemic index (GI) is a ranking of carbohydrates on a scale


from 0 to 100 according to how much they raise blood sugar levels after
eating. Foods with a high GI are rapidly broken down and absorbed,
resulting in considerable fluctuations in blood sugar levels. Low-GI foods
on the other hand, are digested and absorbed slowly, producing gradual
rises in blood sugar and insulin levels. Low-GI foods have been proved to
be of benefit to general health and fertility.

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Low GI* Medium GI High GI


55 and under 56 to 69 70 and above

*Your healthy glycaemic range for fertility is here!


Eating the low glycaemic way has many benefits including:
Improved fertility;
Weight loss and effective weight control;
Improved symptom management of PCOS;
Increased insulin sensitivity (meaning you need less for
the same effectvery positive!);
Improved diabetes control;
Decreased incidence of gestational diabetes;
Reduced hunger and prolonged feeling of satiety after
meals;
Increased physical endurance;
Reduced risk of heart disease;
Reduced blood cholesterol levels.

To enjoy these benefits, the aim is to keep the glycaemic index of the
foods you eat below 55. Eating low glycaemic index carbohydrates is not
difficult and does not require any extra thinking if you are basing your
meals on non-starchy, organic vegetables and protein.

To answer questions about the glycaemic index of most foods, a


full food GI database is available at www.glycemicindex.com It is worth
keeping in mind that canned and cooked (processed) foods usually have
a higher GI than their raw counterparts (for optimum health canned and
pre-processed foods should be avoided anyway). If in doubt check the GI
database.

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Some guidelines to make the switch to low-GI foods are as follows:

Avoid potatoes (if you must, choose sweet potatoes only,


sparingly);
Avoid all refined flour products (even gluten-free where
possible);
Enjoy all other types of fruit and vegetables;
Use rice sparingly and if eating it choose Basmati or
Doongara varieties;
Eat [gluten-free] pasta, noodles or quinoa occasionally (i.e.
no more than once a week);
If eating bread, choose low glycaemic, gluten-free where
possible;
Eat plenty of salad vegetables with a lemon or balsamic
vinegar dressing and a little olive, flaxseed or walnut oil;
Always have some protein at every meal. Protein helps to
lower the glycaemic load of foods and therefore helps to
reduce a meals overall glycaemic impact;
Ensure your foods are fresh and as close to their natural
state as possible. This means not eating out of cans, boxes,
wrappers or packages, so you dont need to worry about the
GI of branded foods;
Avoid all dried fruits.

Protein

A cells mass comprises approximately 50% fat and 50% protein,


in addition within each cell there are also water and nutrients. Proteins
serve as the basic structural material of the body, as well as being
biochemical catalysts and gene regulators. Along with water, protein
constitutes the major part of muscles, bones, internal organs, and the

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skin, nails, and hair. Protein is also an important part of cell membranes
and blood (e.g. haemoglobin). Enzymes, which act as catalysts for
chemical reactions in the body are also proteins, as are antibodies, the
collagen in connective tissue, and many hormones, such as oestrogen
and testosterone, which are vital for optimum fertility and a healthy
pregnancy.

Tissues throughout the body require ongoing repair and replacement,


so the bodys protein is turning over constantly, being broken down
and then re-synthesised as needed. During periods of rapid growth,
pre-conception, pregnancy and lactation, recuperation after illness or
depletion (e.g. vegetarianism), the need for protein consumption is
increased.

The relative proportion of different amino acids, the building blocks


of protein, varies from food to food. Foods of animal originmeat, fish,
eggs, and dairy productsare sources of good quality, complete protein.
This means their essential amino acid patterns are similar to human
needs. Foods of plant origin are lower quality, or incomplete protein
sources. However, a varied and well-thought out vegetarian diet can
fulfil human requirements if the protein-containing foods are balanced
and their essential amino acids complement each other. For example,
legumes such as beans are high in lysine and low in methionine, while
grains are the opposite. Thus, if beans and rice are eaten over the course
of a day, their amino acid patterns will complement each other and
provide a higher quality protein than either food alone. Traditional
food patterns in native cultures have made good use of such protein-
combining principles. Of course, careful balancing of plant proteins is
necessary only for those whose protein intake is marginal or inadequate.

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Ideal protein intake

The World Health Organisation recommends a daily intake of 0.75


grams of good quality protein per kilogram of body weight for adults of
both sexes. Thus, a 70kg man would need 52.5 grams of protein, and a
65kg woman would need about 48.7 grams of protein. Infants, children,
and pregnant and lactating women have additional protein needs (at
least 1.5 grams per kg of body weight) to support synthesis of new tissue
and/or milk production.

Ideally, in the pre-conception period it is best to aim for protein


intake at an average of about 1g/kg of body weight. This essentially
means eating some protein at each meal (e.g. organic chicken, beef,
fish, lamb, game meats, eggs, legumes, gluten-free grains etc.) of
approximately the size and thickness of the palm of your hand. The more
variety the better. Simple!

Lipids and Fats

Good fats and fertility go hand in hand. Apart from lubricating body
surfaces, insulating the body from the cold, carrying fat-soluble vitamins
(A, D, E and K), storing energy and being a major component of cell
membranes, good fats and cholesterol are components of the steroid
hormones responsible for appropriate hormonal levels and optimum
fertility. Hence, fats and oils are important in the diet. They are the most
concentrated form of food energy, contributing about nine calories/gram,
as compared to about four calories/gram for carbohydrates and proteins.
Fats make a meal more satisfying by creating a feeling of fullness, as well
as delaying the onset of hunger whilst helping to balance blood sugar
levels.

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Lipids are present in all living cells, but the proportion varies from
tissue to tissue. Triglycerides accumulate in certain areas, such as in
the fatty tissue in the body, where they represent a form of energy
storage. The more complex lipids occur closely linked with protein in the
membranes of cells and are needed for their formation and the synthesis
of hormone-like compounds which regulate many important functions
in the body. More active tissues generally have a higher complex lipid
content; for example, the brain, liver, kidney, lung, and blood contain
the highest concentration of phospholipids, hence their importance in
fertility and in the development of the embryo.

Dietary fats consisting largely of saturated fatty acids (especially


long-chain fatty acids) tend to be solid at room temperature, while
fats consisting largely of unsaturated fatty acids are liquid at room
temperature. Butter and other animal fats are primarily saturated; olive
and canola oils, mono-unsaturated; and fish, corn, safflower, soybean,
and sunflower oils, polyunsaturated. Although plant oils tend to be
unsaturated, there are notable exceptions, such as coconut oil, which
comprises a beneficial type of highly saturated fatty acids.

Saturated fats tend to be more stable than unsaturated ones. The


food industry takes advantage of this property during hydrogenation,
in which hydrogen molecules are added to unsaturated fat to make it
saturated and thus more stable, solid, and spreadable (as in margarine,
which, by the you should NEVER eat). The hydrogenation process
changes the unsaturated fatty acids from a configuration known as
cis to one known as trans. Trans fatty acids, which behave more like
bad saturated fatty acids, contributing to hormonal and reproductive
imbalances and other undesirable health consequences.

For the purposes of a healthy diet and fertility, the best fats to
consume are the omega 3 fatty acids found in small, deep-ocean fish
such as sardines, salmon, trout, blue-eyed cod, herring and the like
although additional omega 3 supplementation offers many important

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benefits to fertility before conception, during pregnancy and throughout


development in childhood and is highly recommended at this time.
For cooking, the best fat to use is coconut oilan already saturated but
healthy type of oil, which will not become damaged and carcinogenic
when heated, as most other oils do. For salad dressings, extra virgin,
organic olive or walnut oils are preferred. Avoid other types of vegetable
oils including corn seed, canola etc as the processing suffered by these
oils as well as their fatty acid profiles are not ideal for helping to optimise
health and fertility.

STEER CLEAR OF THESE NUTRIENT AND FERTILITY


BANDITS

Food is meant to nourish the body and optimise health, which in turn
has a positive impact on fertility. Some of the things we eat do not fulfil
these essential guidelines; have no nutritional value and in fact poison
and harm our health and fertility. If you wanted nothing more than
simply be as healthy as possible, you would need to do your very best to
avoid these damaging so called foods, but since your aim is to achieve
a healthy conception, avoid miscarriages, have a healthy pregnancy and
a truly healthy babyyou must do your very best to steer way clear of
these. Ideally forever! And as a friendly suggestionwhatever you do,
never willingly introduce them to your children.

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Chips or French Fries (and Nearly All Commercially


Fried & Baked Foods)

Potatoes are bad enough when consumed boiled, steamed or baked


because their simple sugars rapidly convert to glucose that raises
insulin levels and can devastate your health and fertility. When they are
cooked in trans fat at high temperatures, all sorts of interesting and very
unpleasant things occur.

Most commercial packaged chips, including soy chips, corn chips,


potato chips, tortilla chips, you name it, are high in trans fat. Some
companies have caught on to the recent media blitz about the dangers of
trans fat and have started to produce chips without it. However, this isnt
really any better because the high cooking temperatures still potentially
cause the formation of carcinogenic substances. In addition, when
packets say, baked not fried, it generally means that oil is added before,
during, and sometimes even after, the baking is done to produce that
fried effect. So dont be fooled by clever marketing. If a food seems fried
thats because it is!

Anything that is fried, even a vegetable, has the issue of trans fat
and the potent cancer (and other diseases including infertility)-causing
substance acrylamide.

Foods that are fried in vegetable oils such canola, soybean, safflower,
corn, and other seed and nut oils are particularly problematic. These
polyunsaturated fats easily become rancid when exposed to oxygen and
produce large amounts of damaging free radicals in the body. They are
also very susceptible to heat-induced damage from cooking. What is not
commonly known is that these oils can actually cause and dramatically
contribute to ageing, clotting, inflammation, cancer and weight gain.

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Fried and Non-Fried Seafood

This category represents the pinnacle of non-healthy eating. Fried


prawns, clams, oysters, lobsters, and so on, have all the issues of trans
fat and acrylamide mentioned above, plus an added risk of mercury and
other poisons.

Seafood is loaded with toxic mercury and PCBs, and shellfish such
as prawns and lobsters can be contaminated with parasites and resistant
viruses that may not even be killed by high heat. These creatures,
considered scavengers of the sea, consume foods that may be harmful to
you.

Eating these foods gives you a quadruple dose of toxinstrans fat,


acrylamide, mercury and possibly parasites or viruseswith every bite.
The issue of seafood is an easy one to resolvedo not eat it! Particularly
during your preconception preparation and throughout a healthy
pregnancy and breastfeedingand yes, this does also apply to men
during the pre-conception preparation.

However, the issue of fish is a difficult one, because fish is supposed


to be very good for you and fish oils are essential for good health and
fertility. Sadly, most fish nowadays is not fit for consumption during
pregnancy due to the potentially high levels of toxic mercury and
pollutants. Also, most of the fish available in supermarkets is farmed
and this brings its own sets of problems - including deranged fatty
acid profiles, which have not yet been shown to be safe. So, if you are
pregnant, or in the four months preceding conception, good quality fish
oil supplementation is the best option to ensure you are getting sufficient
amounts, which are important at this time. Bear in mind that the price
indicates the quality (dont buy cheap fish oils!). If you do want to eat
some fish, make it no more than twice a week and ensure you choose
small, deep-ocean fish such as wild salmon, trout, sardines, herring, John
Dory, halibut, monkfish, and red snapper.

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Sugar & Sugary Foods

Doughnuts
Doughnuts are fried and full of sugar, white flour and trans fat.
Store-bought doughnuts are made up of about 35% to 40% trans fat, and
remember every 2% increase decreases fertility by 73%, according to the
Harvard study previously discussed). These trans fats have been linked to
many diseases, including cardiovascular disease, cancer and infertility!

An average doughnut will give you about 200 to 300 calories, mostly
from sugar, and very few nutrients.

Eating a doughnut is one of the fastest ways to ruin your day. It will
upset your blood sugar levels, leading to irritability, mood swings, energy
slumps and poor concentration, and you will soon be even hungrier than
you were before you ate it.

Soft Drinks
One can of soft drink has about 10 teaspoons of sugar, 150 calories,
30 to 55 mg of caffeine, and is loaded with artificial food colouring
and sulphites. The diet varieties are also problematic as they are
filled with harmful artificial sweeteners such as aspartame and others
that have been linked to many health problems, including infertility,
malformations and miscarriages.

Studies have linked soft drinks to osteoporosis, obesity, tooth


decay and heart disease. It is estimated that the average American
drinks approximately 212 litres of soft drink each year (and I doubt that
Australia is too far behind). Drinking all that sugar suppresses your
immune function and leads to weight gain and the sorts of hormonal
imbalances that strongly contribute to fertility problems. That much
sugar is also likely to suppress your appetite for healthy foods, paving

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the way for nutrient deficiencies which increases the likelihood of


miscarriages and malformations, as well as an unhealthy pregnancy.

Just remember, if you choose to consume soft drinks, it is a trade-off


against your health and fertility and the health of generations to come.
If you routinely drink soft drinks(regular or diet) eliminating them from
your diet is one of the simplest and most profound health improvements
you can make.

How Bad Can A Little Sugar Be, Really?


Sugar is a silent killer, affecting so many aspects of your health,
not just fertility. Below you will find a list of reasons why sugars and
sweeteners of any kind would best be excluded from your day-to-day
routine.

You may be saying, Fine, I already know sugar is not good for me
but I CANT HELP IT! I just have to eat it. One of the main reasons for
this is that sugar is INCREDIBLY addictive. The more you eat it, the more
you want to eat it and the never-ending cycle goes on. There are a few
good reasons why intense sugar cravings happen: nutrient deficiencies
(particularly chromium, magnesium and zinc), unbalanced meals (i.e.
not including enough fats and proteins), skipping meals, irregular eating
times, consuming sugars and sweet foods daily (habit) etc. These are all
physical reasons and there are probably as many, if not more, emotional
reasons why we consciously or unconsciously perpetuate the cycle. There
are the feelings we attach (or have attached whilst growing up) to eating
sugar, such as feelings of comfort, security, love, and so on. Such feelings
may have been established because of pleasant experiences you had
around eating sugar, or because sugar was your main form of positive
reassurance. Regardless, now is the time to separate such feelings from
the act of eating sugar, which does not serve you well.

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An emotional addiction to sugar (or other types of foods, or over-


eating)should be worked through with the help of a health practitioner. A
therapy called Emotional Freedom Technique is often very successful in
this regard. A physical addiction can be resolved by taking nutrients that
help balance your need for sugar by assisting the regulation of the centres
for blood sugar control in the body.

So here you are! In addition to unbalancing the bodys homeostasis,


excess sugar may result in a number of other significant consequences.
The following is a listing of some of sugars metabolic consequences, as
cited in a variety of medical journals and other scientific publications.

Excerpt from Lick The Sugar Habit, by Dr. Nancy Appleton (www.
nancyappleton.com)

1. Sugar can suppress the immune system


2. Sugar upsets the mineral relationships in the body
3. Sugar can cause hyperactivity, anxiety, difficulty concentrating,
and crankiness in children
4. Sugar can produce a significant rise in triglycerides
5. Sugar contributes to a reduction in defence against bacterial
infection.
6. Sugar causes a loss of tissue elasticity and function. The more sugar
you eat the more elasticity and function you lose
7. Sugar reduces high-density lipoproteins
8. Sugar leads to chromium deficiency
9. Sugar leads to cancer of the ovaries
10. Sugar can increase fasting levels of glucose
11. Sugar causes copper deficiency
12. Sugar interferes with absorption of calcium and magnesium
13. Sugar raises the level of the neurotransmitters dopamine,
serotonin, and norepinephrine
14. Sugar can cause hypoglycaemia
15. Sugar can produce an acidic digestive tract
16. Sugar can cause a rapid rise of adrenaline levels in children

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17. Sugar malabsorption is frequent in patients with functional bowel


disease
18. Sugar can cause premature aging
19. Sugar can lead to alcoholism
20. Sugar can cause tooth decay
21. A high intake of sugar increases the risk of Crohns disease, and
ulcerative colitis
22. Sugar can cause the sorts of changes frequently found in people
with gastric or duodenal ulcers
23. Sugar can cause arthritis
24. Sugar can cause asthma
25. Sugar greatly assists the uncontrolled growth of Candida albicans
(yeast infections)
26. Sugar can cause gallstones
27. Sugar can cause heart disease
28. Sugar can cause appendicitis
29. Sugar can cause multiple sclerosis
30. Sugar can cause haemorrhoids
31. Sugar can cause varicose veins
32. Sugar can elevate glucose and insulin responses in oral
contraceptive users
33. Sugar can lead to periodontal disease
34. Sugar can contribute to osteoporosis
35. Sugar contributes to saliva acidity
36. Sugar can cause a decrease in insulin sensitivity
37. Sugar can lower the amount of Vitamin E (alpha-tocopherol in the
blood
38. Sugar can decrease growth hormone
39. Sugar can increase cholesterol
40. Sugar can increase systolic blood pressure
41. High sugar intake increases advanced glycation end products
(AGEs) (Sugar bound non-enzymatically to protein)
42. Sugar causes food allergies
43. Sugar can contribute to diabetes

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44. Sugar can cause toxaemia during pregnancy


45. Sugar can contribute to eczema in children
46. Sugar can cause cardiovascular disease
47. Sugar can impair the structure of DNA
48. Sugar can change the structure of protein
49. Sugar can make skin age by changing the structure of collagen
50. Sugar can cause cataracts
51. Sugar can cause emphysema
52. Sugar can cause atherosclerosis
53. Sugar can promote an elevation of low-density lipoproteins (LDL)
54. High sugar intake can impair the physiological homeostasis of
many systems in the body
55. Sugar lowers the enzymes ability to function
56. Sugar intake is higher in people with Parkinsons disease
57. Sugar can permanently alter the way proteins act in the body
58. Sugar can increase the size of the liver by making the liver cells
divide
59. Sugar can increase the amount of liver fat
60. Sugar can increase kidney size and produce pathological changes in
the kidney
61. Sugar can damage the pancreas
62. Sugar can increase the bodys fluid retention
63. Sugar is enemy #1 of the bowel movement
64. Sugar can cause myopia (nearsightedness)
65. Sugar can compromise the lining of the capillaries
66. Sugar can make the tendons more brittle
67. Sugar can cause headaches, including migraine
68. Sugar plays a role in pancreatic cancer in women
69. Sugar can adversely affect school childrens grades and cause
learning disorders
70. Sugar can cause an increase in delta, alpha, and theta brain waves
71. Sugar can cause depression
72. Sugar increases the risk of gastric cancer

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73. Sugar and cause dyspepsia (indigestion)


74. Sugar can increase your risk of getting gout
75. Sugar can increase the levels of glucose in an oral glucose tolerance
test over the ingestion of complex carbohydrates
76. Sugar can increase the insulin responses in humans consuming
high-sugar diets compared to low sugar diets
77. Sugar can cause less effective functioning of two blood proteins,
albumin, and lipoproteins, which may reduce the bodys ability to
handle fat and cholesterol
78. Sugar can contribute to Alzheimers disease
79. Sugar can cause platelet adhesiveness
80. Sugar can cause hormonal imbalance; some hormones become
underactive and others become overactive
81. Sugar can lead to the formation of kidney stones
82. Sugar can lead to the hypothalamus to become highly sensitive to a
large variety of stimuli
83. Sugar can lead to dizziness
84. Diets high in sugar can cause free radicals and oxidative stress
85. High sucrose diets of subjects with peripheral vascular disease
significantly increases platelet adhesion
86. High sugar diet can lead to biliary tract cancer
87. Sugar feeds cancer
88. The high sugar consumption of pregnant adolescents is associated
with a twofold-increased risk for delivering a small-for-gestational-
age (SGA) infant
89. High sugar consumption can lead to substantial decrease in
gestation duration among adolescents
90. Sugar slows foods travel time through the gastrointestinal tract
91. Sugar increases the concentration of bile acids in stools and
bacterial enzymes in the colon This can modify bile to produce
cancer-causing compounds and colon cancer
92. Sugar increases estradiol (the most potent form of naturally
occurring oestrogen) in men
93. Sugar combines with and destroys the enzyme phosphatase,
,making the process of digestion more difficult

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94. Sugar can be a risk factor for gallbladder cancer


95. Sugar is an addictive substance
96. Sugar can be intoxicating, similar to alcohol
97. Sugar can exacerbate PMS
98. Sugar given to premature babies can affect the amount of carbon
dioxide they produce
99. The body changes sugar into two to five times more fat in the
bloodstream than it does starch
100. The rapid absorption of sugar promotes excessive food intake in
obese people
101. Sugar can worsen the symptoms of children with attention deficit
hyperactivity disorder (ADHD)
102. Sugar adversely affects urinary electrolyte composition
103. Sugar can slow down the ability of the adrenal glands to function
104. Sugar has the potential of inducing abnormal metabolic
processes in a normal healthy individual and to promote chronic
degenerative diseases
105. IVs (intravenous feedings) of sugar water can cut off oxygen to the
brain
106. High sucrose intake could be an important risk factor in lung
cancer
107. Sugar increases the risk of polio
108. High sugar intake can cause epileptic seizures
109. Sugar causes high blood pressure in obese people
110. In Intensive Care Units, limiting sugar saves lives
111. Sugar may induce cell death
112. In juvenile rehabilitation camps, when children were put on a low
sugar diet, there was a 44% drop in antisocial behaviour
113. Sugar can lead to prostate cancer
114. Sugar dehydrates newborns
115. Sugar increases the estradiol in young men
116. Sugar can cause low birth weight babies
117. Greater consumption of refined sugar is associated with a worse
outcome of schizophrenia

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118. Sugar can raise homocysteine levels in the blood stream


119. Sweet food items increase the risk of breast cancer
120. Sugar is a risk factor in cancer of the small intestine
121. Sugar may cause laryngeal cancer
122. Sugar induces salt and water retention
123. Sugar may contribute to mild memory loss
124. As sugar increases in the diet of 10 years olds, there is a linear
decrease in the intake of many essential nutrients
125. Exposing a newborn to sugar results in a heightened preference for
sucrose relative to water at 6 months and 2 years of age
126. Sugar causes constipation
127. Sugar causes varicose veins
128. Sugar can cause brain decay in pre-diabetic and diabetic women
129. Sugar can increase the risk of stomach cancer
130. Sugar can cause metabolic syndrome
131. Sugar ingestion by pregnant women increases neural tube defects
in embryos
132. The higher the sugar consumption the more chances of getting
irritable bowel syndrome
133. Sugar could affect central nervous system function
134. Sugar can cause cancer of the rectum
135. Sugar can cause endometrial cancer
136. Sugar can cause renal (kidney) cell carcinoma
137. Sugar can cause liver tumours
138. The more soft drinks, fruit juice and sugary snacks a person eats,
the lower the high-density lipoproteins (HDL)

All references are available from Dr Appletons website.

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Are You A Sugar Addict? Take The Quiz!


Here is a great little quiz, found on Dr. Appletons website, to help
you find out if you have a problem with sugar. The difficulty is that most
people do. So the solution is to be aware and remove it from your diet as
much as possible, using the strategies outlined above.

True False

I do not eat refined sugar every day.

I can go for more than a day without eating some


type of sugar-containing food.

I never have cravings for sugar, coffee, chocolate,


peanut butter, or alcohol.

Ive never hidden chocolate or other sweets around


my home in order to find and eat them later.

I can stop after eating one piece of lollies or


chocolate or one bite of pastry.

There are times when I have no sugar of any kind in


my home.

I can go for three or more hours without eating and


not experience the shakes, fatigue, perspiration,
irritability, depression, or anxiety.

I can have chocolate and other sweets in my home


and not eat them.

I do not eat something sweet after each meal.

I rarely drink coffee and eat donuts or pastries for


breakfast.

I can go for more than an hour after waking up in


the morning without eating.

I can go from one day to the next without drinking a


sweetened soft drink or fruit juices

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If you answered false to more than four of the statements, chances


you are probably sugar-sensitive. You are probably allergic to sugar and
also addicted to itthe same way an alcoholic is addicted to alcohol.
You crave sugar, have withdrawal symptoms when you dont get it, and
probably feel better for a short time after youve eaten it. In eating sugar
to feel better, you are actually making your condition worse.

If you answered false to four statements or fewer, it doesnt mean


you dont have a problem with sugar. You may not be addicted to it, but
perhaps you dont quite realise just how much sugar you are eating.

Are Genetically Modied Foods (GMO) Safe?

Genetically modified foods have not been proven safe for human
or animal consumption, yet they continue to be sold in supermarkets
worldwide. The use of genetically modified food is a subject of enormous
global controversy. The GMO industry is mostly unregulated and
labelling is not compulsory in many countries. As a result it is believed
that as much as 75% of processed foods contain ingredients from
genetically modified organisms, without consumer knowledge or consent.

Laboratory testing indicates reason for concern regarding GMO


foods and its effects on lab mice with results indicating an increase in
pregnancy complications, miscarriages and offspring malformations,
birth defects and death at much higher rates than normally fed groups.

There are also concerns for the environment. New genetically


engineered crops are being approved by federal agencies around
the world despite admissions that they will contaminate native and
conventional plants and pose other significant new environmental
threats.

The key to avoiding GMO foods is to buy certified organic and

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biodynamic produce and avoid processed foods. For information on


what companies use genetically engineered ingredients in their products,
visit http://www.greenpeace.org/international/campaigns/genetic-
engineering or http://truefood.org.au.

COOKWARE AND UTENSILS


What you cook and store your food and drinks in, and the utensils
you use, can have a huge impact on your fertility. Dangerous and toxic
compounds from plastics, Teflon, aluminium, stainless steel, copper and
possibly others such as silicone (it is an amalgamation of compounds but
no long term studies on the effects on human health are yet available),
have a direct impact on ones ability to conceive, but can also lead to
miscarriages.

The most important thing for you to remember is that you want to
be as far away from the above substances as possible. The best way to
do this is to replace all your cooking pots, pans, skillets, kettles and all
cooking utensils. Choose either ovenproof or heatproof glass, enamel-
coated cast iron (such as Le Creuset) or, for cooking utensils, wood,
bamboo or similar. You usually get what you pay for when it comes to
excellent cookware, but this type of quality, if used with care, can be
passed along for generations!

Cast iron cookware has been used for 3,000 years with proven safety.
Firstly used in China to cook rice, this durable kitchen staple is the best
choice for healthy cooking and optimum fertility. In the past, lead (a
potential cause of infertility, miscarriages and malformations, amongst
many other health problems) was used in the glazes for enamelled cast
iron pots but this is no longer the case (ensure your pots have been
manufactured post-1990, just to be 100% safe). Lead is still used in some
glazes for ceramic or slow-cooking pots, so beware.

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SO, IF I AM EATING WELL, SURELY I DONT NEED


NUTRITIONAL SUPPLEMENTATION?
Eating organic, fresh, unprocessed food is absolutely essential to
significantly improve your health and fertility. But with our modern day
lifestyles, it is often not enough to produce fast and optimal results in the
minimum preconception preparation period of 120 days.

The body must have sufficient nutrients to ensure proper metabolic


function, which translates into better health, which equals greater
fertility. The more each tiny component in the body is unimpeded in
performing their small tasks (all of which require abundant vitamins and
minerals) the easier the whole process becomes.

Therefore, ensuring adequate nutrition for the bodys biochemical


functions is top priority! Each vitamin and mineral plays an important
role in maintaining not only our health, but also the health of your
developing baby.

Imagine if a quarter of the way through building a gorgeous new


house the builders are about to run out of cement, so an order is quickly
placed. Strangely, when the new order arrives, very late of course,
the foreman announces that although they should have been out of
cement for weeks, they have managed to keep going. Upon questioning
his builders, he finds out they were cutting corners and diluting the
cement to make it last longer. At this point, there is no time left to go
back and patch the areas with weak cement. They just have to charge
forth and complete the house. A few months later cracks start to appear
and in a couple of years there are real problems. The house is your
prospective child. Vital nutrients (vitamins, minerals, good quality
fats, protein, carbohydrates and pure water) are the cement. Do you
see the importance of not just any supplementation, but good quality,
therapeutic, balanced nutritional formulae in addition to a truly healthy
diet?

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There are two very important issues when considering nutritional


supplementation. A single tablet/capsule is simply not big enough
to hold all you need. Anything that claims to have all your needs and
requirements in one simple, convenient pillis not the answer to your
prayers (if it sounds too good to be true it often is! No matter how well
marketed the product) The other important consideration is that self-
prescription is also not the answer if you want to guarantee adequate
amounts of the optimum nutritional building blocks required by you,
your partner and your baby. You may be unqualified or lack objectivity
to really know what your body needs. A specialised professional opinion
is essentialin the same way you wouldnt get a plumber to look at
the electrical wiring in your home. The plumber may be able to give
some suggestions based on what he sees and reads during the course of
exercising his profession, but he is not a specialist in electrical wiring.

Furthermore, during periods of stress, the body shuts down


unimportant functions and systems and focuses all its resources on the
most important organs to ward off immediate dangerat this time, the
need for vitamins and minerals is greatly escalated. Our foods simply
cannot provide all we need, especially when fertility, reproduction and
the healthy development of an embryo are at stake. Most of our fruits and
vegetables no longer contain the amount of nutrients our bodies require,
and due to the constant presence of stress in our lives our nutritional
requirements have exponentially increased. This leaves us with what I
like to call The Fertility Nutrient Deficit. This deficit, often coupled
with our daily environmental toxin exposure, is a major reason why
couples with unexplained infertility do not conceive and millions of
others have difficulty.

Resolving this discrepancy during your preconception preparation


is paramount and can only really be done with the appropriate
therapeutic use of nutritional supplementation, which must be continued
during pregnancy and lactation in order to fulfill the growing babys

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requirements. If your body lacks vitamins and minerals, the metabolic


processes they are supposed to fuel become faulty or are simply unable to
occur. This places your body in an even greater state of stress or need for
adaptation, which dramatically reduces fertility potential.

Nutritional supplementation, therefore, is your insurance policy. It


ensures enough nutrients in the system for all the necessary processes to
take place. Supplementation also fills in any gaps in your diet to ensure
all systems, particularly reproduction and foetal development, will
function optimally.

Depleted Soil
Conventional cultivation methods, reliant on pesticide and herbicide
use, without appropriate crop rotation can lead to depleted soils. When
the soil becomes depleted it is unable to supply minerals and other
nutrients to the plants that grow in it, which leads to depleted levels of
nutrients in the fruits and vegetables we consume. In order to improve
health and optimise fertility, our bodies require more vitamins and
minerals than we could obtain even from eating large quantities of
fruits and vegetables, especially considering we would never know, due
to seasonal and crop variations, if we were getting enough of what we
needed, even form an organic diet.

Nutritional Value of Foods

Depleted soils are not the only thing contributing to the decreased
nutritional values of some of the foods we eat. Due to modern farming
methods, the fruit and vegetables we eat are often picked before they
have time to ripen on the vine. Theyre still green, which is why you often
have to wait several days before you can eat them. And that is without

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even accounting for the fact that they have probably already been in
storage for the last 12 months!

Mass production methods of ripening, storing, cooking, freezing,


pasteurising and many other practices lead to low levels, and destruction,
of nutrients. For example, stored grapes lose up to 30% of their vitamin B
content, and mandarins stored for eight weeks can lose almost half their
vitamin C. Any time you eat an apple and it turns brown within a few
minutes, remember that the apple has oxidised and has also lost some of
its vitamins during storage.

In addition, fruit and vegetables have often been grown far away and
then shipped to our local shops. During transportation, preservatives
are often used to ensure fruits and vegetables arrive at their destination
looking their best. This makes the nutritional value of the foods very
questionable indeed.

Pollutants

We are exposed to pollutants on a day-to-day basis. These pollutants


affect us in many waysthey can cause health problems, such as
asthma and other respiratory problems, and systemic problems such
as hormonal imbalance and free radical damage to our cells. Constant
exposure to pollutants in urban and country areas also causes nutritional
deficiencies, which increases the amount of damage pollutants can do to
the body.

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Nutritional Supplementation, In Conclusion

The bodys primary goal is preservation. Fertility is a secondary


or even tertiary concern in comparison with the need for survival.
Something it will do when, and if, there is nothing more important at
stake. One of the ways to escalate its priority is to ensure the body has
more vitamins and minerals (to a safe level) than it needs. This way it can
start storing nutrients in vital organs for later use, just like recharging a
battery. Once this is done, it is one less thing for the body to be concerned
about and it can devote more vital resources, like energy and nutrients
(good quality cement) to fertility.

Remember, do not self prescribe; dont just pick something off the
shelf of a health food store or supermarket and hope for the best, this
is too important. Get professional, customised, advice from a qualified
naturopathic practitioner experienced in treating couples for optimum
fertility. It will be well worth the investment.

Now That Weve Talked About Food, What Do I Drink?

WATER, WATER, WATER, WATER, WATER, AND MORE


WATER OUR LIFE SOURCE!

Humans can survive for weeks without food but only a matter of days
without water. This should be your beverage of choice. Although often
overlooked as a nutrient, water (H2O) is actually the most critical one
of all. It is an amazingly interesting substance, which takes the imprints
and even properties of substances its exposed to, such as chemicals,
pollution, nutrients and, believe it or not, feelings and thoughts (acting
like a mirror) as is shown by Japanese researcher, Dr Masaru Emotos
life work. What this means is that our bodies due to their high water
concentration, are deeply affected by substances and emotions.

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Some of Dr Emotos research on water involved taking (distilled)


water samples and placing them in glass bottles and then exposing those
samples to information such as words, pictures, music, and prayer.
The samples were then frozen in a deep freezer at temperatures below
-25oC for three hours. Once ice crystals formed they were observed
and photographed under a dark field microscope. The most interesting
occurrences were seen. Water that had been treated well formed
beautiful crystals, water exposed to negative words, pictures or even
heavy metal music, consistently formed damaged crystals, or none at
all. Dr Emotos experiments also involved studying the effect of human
consciousness and water crystal formation in nature as well as populated
water sources around the world. The significance of his discoveries to
human health is enormous because if water can be transformed by
thoughts, feelings and its environment, given we are 50-70% water (as
is our planet), and our brains are 85% water, our thoughts and actions
affect and dictate our circumstances and quality of life much more deeply
than originally believed. For more information on Dr Emotos work,
including detailed pictures of his experiments, this website is worth a
visit www.hado.com.au/crystals.htm.

In the body, water provides the medium in which nutrients and waste
products are transported and a myriad metabolic biochemical reactions
occur. Water allows for temperature regulation, the maintenance of
blood pressure and blood volume, the structure of large molecules, and
the rigidity of body tissues. It also acts as a solvent, a lubricant (as in
joints), and a protective cushion (as inside the eyes and in spinal fluid
and amniotic fluid). The flow of water in and out of cells is precisely
controlled by shifting electrolyte/nutrient concentrations on either side
of the cell membrane. If there is an imbalance in those nutrients, the cells
will be unable to absorb or let go of water and will malfunction, causing
many metabolic processes to falter.

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Water is consumed not only as water itself, and as a constituent


of other beverages, but also as a major component of many (healthy)
foods, particularly fruits and vegetables, which may contain from 85 to
95 percent water. Because water requirements vary with climate, level of
activity, dietary composition, and other factors, the recommendation for
daily water intake varies. However, adults typically need at least 2.5 litres
(8-10 cups) of water a day. Be aware, many experts agree that thirst is not
a reliable indicator of dehydration because typically, when we become
thirsty we are already dehydrated. Hence, water intake should occur
frequently throughout the day, especially with increased sweating in hot
climates, during vigorous physical activity, illness, or other dehydrating
situations.

Tap Water

Tap water is an absolute disaster for health and fertility. In recent


years, media reports have raised concerns about reproductive health and
possible pregnancy risks from the by-products of chlorinated drinking
water. Chlorine is added to drinking water to kill disease-causing
microbes. However, when chlorine combines with other materials in
water (often added to balance its pH), it forms chloroform and related
chemicals called trihalomethanes. Certainly not something you should be
drinking even in minimal quantitieswould you willingly drink poison?
Tap water can also become contaminated with fluoride, pesticides, lead,
copper, PCBs (plastics) from pipes or other poisonous substances such
as heavy metals. These substances have all been shown to be toxic and
carcinogenic, and inextricably linked to thyroid function problems,
infertility, miscarriages, embryonic malformations and abnormalities,
behavioural and developmental problems in children, and much more.
Toxic chemicals and industry by-products found in tap water make it
dangerous for human consumption, unless filtered by a good quality
purifier. So do not be fooled by claims that tap water is good for you, or

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that it makes children grow big and strong, whilst protecting their teeth!
Absurd. It does no such thingsit does however decrease your health,
vitality and chances of having a healthy baby.

It is essential that you NEVER, ever, ever, ever (EVER) drink hot
water from the tap, or use it for cooking or making tea and so on. The
heat helps to leach extra toxins from pipes into the water (no matter
of kind of pipe you have) and increases the volatility of chemicals that
disrupt hormone balance. This makes hot tap water even more toxic
than, normal temperature tap water, which is already toxic enough!

The message is loud and clearDO NOT, under any circumstances,


drink, make tea, cook or wash your foods in tap waterhot or cold.
Always use filtered water for anything you are going to be ingesting. A
shower filter is also desirable as hot showers open pores, which enables
increased absorption of toxins through the skin.

Filtered Water.The Many Options Available.

You must have a good quality water filter for drinking, washing fruits
and vegetables, cooking, and making tea, etc. Whether you choose a
bench top or under sink option depends on your circumstances but you
will need a filtration system allowing particles no larger than 1 micron to
pass through. Nowadays some systems are as fine as 0.1 micron.

Its important to know some cheaper filter jugs and systems,


especially some purchased from supermarkets and department stores,
simply do not do the job to the level required for safeguarding your
health and maximising your fertility. The number of harmful chemicals
they leave in the water is infinitely greater than the number they filter
out. Price dictates qualitydont save money on a cheap water filter that
will damage your health in the process.

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On the other hand, a reverse osmosis system, which completely


de-mineralises the water is overkill, and may even be unhealthy. De-
mineralised water is not a natural occurrence. In nature, all fresh
water contains traces of natural minerals like calcium magnesium and
potassium. There are several very credible studies that stress the current
opinion that long term consumption of de-mineralised water can in
fact be dangerous, resulting in the development of mineral deficiencies
and increased acidity in the body, which forces minerals to come out of
our bones and teeth as a system buffer. In addition, reverse osmosis or
distillation processes do not filter synthetic chemicals out of the water.
Therefore a more balanced solution to water filtration is ideal.

Water filters of all types require proper maintenance and it is


very important to replace filter cartridges when, or even before, the
manufacturer specifies. Failure to do this means you will be consuming
an extra load of dangerous toxins, chemical and heavy metals.

Ultimately, you need to make sure the water filter you have or choose
to purchase makes it easy for you to use filtered water for washing your
fruits and vegetables as well as cooking. Finally, be aware that boiling
unfiltered water does not make it any safer for drinking, cooking or
even for making tea. Boiling does nothing more than kill bacteria and
concentrate other toxins present in the water. So, if you want peace
of mind and superior health, invest in a good quality water filter
immediately. This is one of the most important things you can do to
boost your fertility and safeguard the health of your family.

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Water Tanks & Ground (Well) Water

Water tanks are a great idea and it makes sense to use their water for
general cleaning and sewerage purposes. However, chemical pollution
travels far via cloud formation, and is released in rainstraight into
water tanks. In addition, the material used to make the tank can leach
into the water causing toxicity concerns for general health and fertility.

Groundwater can be heavily contaminated by naturally occurring


sources of pollution including toxic heavy metals, radioactive elements
(including uranium and radium), nitrates, and micro-organisms such as
viruses and bacteria. There are also dangers from human activities such
as farmingleading to contamination from pesticides and fertilisers
and contamination from landfills, mining, septic tanks, industrial by-
products, wastes and more.

The answer is to fit a proper water filter at the point at which water
enters the house (or on any drinking tap)no matter where your water
supply is coming from. This is the best way to safeguard your health
and fertility because it is almost impossible to know which naturally
occurring or man-made toxins are entering your water supply.

Bottled Water

At the very least, consume bottled water. It is often not ideal because
many spring locations are becoming polluted and unless you get every
water bottle tested before use, there is no real way of knowing (across
different brands and company cultures) which are good and which are
not. But its better than tap water (unless that is what is being sold!).

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However, bottled water is generally sold in plastic containers


and bottles, which means toxic compounds (particularly PCBs, other
synthetic chemicals and by-products of industry) are entering your body
along with the water. This can be very damaging to your fertility and
hormonal balance due to the stimulation of oestrogen dominance, which
is linked to conditions such as endometriosis, fibroids, cancers, poor
sperm health, male infertility and more.

In instances where the option is tap water and/or unfiltered tank


water or bottled water, the latter would of course be your best choice.
However, equipping your home and work with the right kind of water is
ideal. You may find that you will need to take filtered water from home
to work in a glass bottle as many work places have plastic bottle water
coolers, inappropriate filtration systems or, worse still, no water filters
at all. Remember, it is not good enough to be drinking water only before
you go to work or after you get homeyour cells will be constantly
dehydrated, which inhibits their optimum functioning and at some point
have a negative impact on your fertility.

Juicing

Vegetable juicing is a wonderful practice that has become popular


relatively recently. Nowadays you can buy freshly squeezed vegetable
juices almost anywhere. This, however, does not mean you should. You
will understand the reason for this as you read on.

Why Juice?

Juicing is highly beneficial and nutritious when done with fresh


organic vegetables that have been properly washed and are cut at

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the very moment they will be juiced. In addition, juicing vegetables


concentrates their therapeutic properties and when a good quality, low
speed, masticating juicer is used, enzymes and nutrients are more easily
released for better absorption in the body.

Fruits Vs Vegetables

Fruits without their fibre become simple sugars and impact severely
on blood sugar levels. Even if the fruit is low in the glycaemic index, when
juiced, the carbohydrates become incredibly concentrated (think of how
many oranges you have to juice to get one glass of orange juice!), this is
not helpful for your fertility. So, when juicingthink vegetables. They
dont disturb insulin and blood sugar levels (with the exception of root
vegetables including carrot and beetroot).

In addition, most people dont eat enough vegetables and far too
much fruit, so by juicing lovely certified organic vegetables, you get all
the goodies you need without any of the toxins and excess sugars you
dont need! Sugary vegetables and fruit should be strictly limited to no
more than half a kilo per weekand only if you do not have blood sugar
regulation problems or PCOS.

Sure, at first this whole exercise requires a palate adaptation since we


are used to consuming so many sweet things. However, as you get used to
it, you come to appreciate different flavours and its all very pleasant. You
end up looking forward to your daily juice.

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Making It Vs Buying It

If you would like to use juicing therapeutically you must definitely


make your own. Any bought juices are going to be a concentrated cocktail
of pesticides, herbicides, dirt, possible heavy metals and disease causing
bacteria. The vegetables you use for juices must be completely organic
and thoroughly scrubbed under filtered water. Shops just dont take that
sort of care. Your health and optimum fertility cannot be left to chance.

The Perfect Juicer

There are many juicers available today and the quality varies
enormously. There are two main classes of juicers: centrifugal or
masticating. The first are the loud, cheaper versions, that spin very
fastthese types damage nutrients and dont extract the best out of the
vegetables. The second type of juicer, as the name suggests, chews the
vegetables or better yet, slowly crushes them, liberating all the goodness
into your glass.

What to look for in quality juicers:


Low RPM ratingabout 110RPM is ideal;

A powerful motor;

Quiet operation;

A range of juicing abilities (i.e. juicing vegetables and herbs etc);

Easy to operate;

Easy to clean.

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How To Juice For Optimum Health And Fertility

Cooking and processing food destroys important micronutrients by


altering their shape and chemical compositionthis is where juicing (the
right ingredients) can be so incredibly nourishing for the body. Juicing is
highly recommended due to its amazing health benefits, contributing to
improved fertility and better health for your prospective child. However,
because it concentrates all substances and toxins contained, it is essential
any juicing fruits or vegetables be certified organic and very well
scrubbed under filtered water prior to juicing to reduce any toxic load.

In order to best absorb your nutrients, it is important to make your


juices balanced with some good fats essential for fertility. To achieve
this, blend a source of raw fat into the juicee.g. raw, organic sheeps or
goats cream or natural yogurt; fresh, raw biodynamic eggs (only until
conception attempts start) or avocado, coconut butter, or even freshly
ground flax seed meal. These are the most recommended sources. Dont
worry! These are very palatable in juice and will even enhance your
experienceenabling you to consume the juice as a meal (one of the best
breakfasts you could have!) and because of the good fat content you will
feel pleasantly full.

In addition to the raw fat you are adding to your juice, you may also
find that adding some or even all of the vegetable pulp back into your
juice helps to make drinking the juiced vegetables more satisfying. This
enables you to really get all the goodness from your vegetables.

Because juicing pre-digests your vegetables, preparing your nutrients


for easy absorptionit is the ideal way to up your nutrient and vegetable
intake. Juicing also enables you to consume an optimal amount of
vegetables in your diet and often much greater variety than you would
normally consume each day. Lets face it most people have the same salad
and three veg when they get around to eating their vegetablesfull stop.

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If you are new to juicing, I recommend a mid-priced juicer. The


cheap centrifugal juicers (the noisy, spinning ones you buy from
supermarkets and departments stores) break easily, produce low quality
juice, and are very loud, which may even contribute to hearing loss.

Many of my patients thought that juicing would be a real chore, but


the majority were pleasantly surprised to find that it was much easier
than they thought it would be. This is partly because you should start
by only juicing vegetables that you enjoy eating non-juiced. The
juice should taste pleasantnot make you nauseous.

It is very important to listen to your body when juicing. Your stomach


should be very happy all morning long. If it is churning, growling, or
generally making its presence known, you probably juiced something you
should not be eating. Personally, Ive noticed that I cant tolerate large
amounts of Brussels sprouts juice, but in smaller quantities, it doesnt
bother me.

Here are a few simple steps to get you up and juicing quickly:

Step 1: Getting Started

Start with easily digestible juices such as celery, fennel (anise)


and cucumber. Although these are not as nutritionally dense as other
vegetables, they can be a good starting platform to acclimatise your taste
buds and you can build on them later.

The idea is to begin adding a whole variety of raw vegetables to your


mix as soon as you are comfortable with the idea. The more brightly
coloured the better. Your dark green leafy vegetables are full of wonderful
phyto-nutrients, which enable and improve digestion and liver function.

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Once you start feeling at ease with the idea of adding new vegetables
you can start introducing these: Endive, escarole, green leaf lettuce, red
leaf lettuce, romaine lettuce and spinach. And then, once you get used
to that, the next step is to add: Cabbage, chinese cabbage and bok choy.
Interestingly, cabbage is one of the most healing remedies for repairing
gastric ulcers. Also the cabagge family is great to help to balance
hormones and it is particularly helpful in oestrogen dominant conditions,
but women with thyroid dysfunction should avoid it due to its potentially
goitrogenic effects.

Step 2: Start Innovating

When you are ready you can start adding herbs and spices to your
mix as well. They have wonderful healing properties too! Try parsley,
cilantro, ginger, turmeric root, garlic (great for the cardiovascular and
immune systems)you can choose anything you enjoy eating. Just go
slow, start with a little and build up, so you can get used to the new tastes
and aromas.

Using bitter vegetables is great for further improving digestion and


liver function, which in turn help with hormonal balance and general
health. So you can start adding one of two bitter vegetable leaves: Kale,
collard greens, dandelion greens, mustard greensanything extra
bitter.

Be aware when buying your leafy vegetables for juicing, that you buy
from shops that sell the leaves still attached to the main stalk. Vegetables
quickly lose their nutritional value when processed. In addition, it is ideal
to consume vegetables juices at room temperature so be sure to leave
the vegetables you will juice out of the fridge overnight or for at least one
hour before juicing.

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Step 3: Create Balanced Meal

To do this you will need to add in a raw fat and protein source and
by doing so it will mean you can have your juice as a meal (preferably
breakfast).

Recommended sources of good fat, which aid in improving fertility


include: Raw organic sheeps or goats cream or yogurt, fresh raw
biodynamic eggs (only until conception attempts start), avocado,
coconut butter, or freshly ground flax seeds or pumpkin seeds (use a
coffee grinder). These taste fine in juice and will enhance your juicing
experience also making you feel pleasantly full.

In addition to adding a source of raw fat to your juice, you may


also find that adding some or even all of the vegetable pulp into your
juice helps to make drinking the juiced vegetables more satisfying. This
enables you to really get all the goodness from your vegetables.

Another reason why adding oil (fat) to your vegetable juice may be
helpful is that fat can help you better absorb the vitamin K (and other
fat soluble vitamins A,D,E) from your vegetable juice. Vitamin K is very
important for gluing the calcium into your bone matrix and helping
you build stronger bones, particularly important during pregnancy.
Additionally, new research suggests that vitamin K significantly reduces
calcification in the arteries. Adding raw egg yolks, as described above,
will also help you to absorb all the vitamin K from the juice. You could
also use coconut or flaxseed oil as a source of good fat. Be sure to
experiment and constantly rotate your choices for best results.

Adding some great nutrients to your juices

Biodynamic and Certified Organic Eggs

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Eggs will add a significant amount of beneficial fats and protein to


your meal. An egg has about 8 grams of protein; and you can add up to
2 biodynamic eggs (only) per day to your diet. Blend whole eggs raw,
into the vegetable juice. Once you heat the eggs, many of their nutrients
become damaged. If you are concerned about salmonella, purchase
biodynamic eggs and make sure you consume them raw only within the
use-by date; its unlikely you will have any problems, however avoid
adding raw eggs to your juices once you become pregnant.

Important Guidelines To Follow When Eating Raw


Eggs

1. Always buy certified organic or biodynamic eggs.

2. Always check the freshness of the egg right before you consume
the yolk.

3. If you are uncertain about the freshness of an egg, dont eat it.
This is one of the best safeguards against salmonella infection.

4. If there is a crack in the shell, dont eat raw. You can easily check
for this by immersing the egg in a pan of cool, salted water. If the
egg emits a tiny stream of bubbles, dont consume it, as the shell
contains a hole.

5. If you are getting your eggs fresh from a farmer it is best to


not refrigerate them. This is the way most of the world stores
their eggs; they do not refrigerate them. To properly judge the
freshness of an egg, its contents need to be at room temperature.
Eggs that are stored in the fridge and opened immediately after
taking them out will seem fresher than they actually are. Eggs
that you want to check for freshness should be kept outside the
fridge for at least an hour prior to testing.

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Testing For The Freshness Of An Egg:

1. First, check all the eggs by rolling them across a flat surface. Only
consume them if they roll wobbly.

2. Open the egg. If the egg white is watery instead of gel-like; or


the egg yolk easily bursts and/or is not convex and firmdo not
consume the egg.

1. Once youve opened the egg and put it up to your nose, if it


smells foul discard it.

Chlorella
Chlorella is an incredibly powerful nutrient from the sea and is
a form of algae. It is used for mercury detoxification as it binds very
strongly to mercury to eliminate it from the body. The normal dose is
one teaspoon in the juice. However, about 30 percent of people cannot
tolerate chlorella, so if it makes you nauseous you should definitely
avoid it. Some of the advantages of chlorella include: Being a high
source of chlorophyll, which is very useful for detoxification and tissue
oxygenation; being great source of magnesium and proteinvital for
optimum fertility and embryo development and finally chlorella also
binds to heavy metals and pesticides helping to excrete them.

N.B. If you have hemochromatosis or excessively high iron, avoid


chlorella.

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Step 4: Make it Tasty!


If you are not used to drinking vegetable juices, you may want to
make it a little more palatable especially in the beginning and adding
some of the following ingredients:

Coconut

You can purchase the whole coconut or use unsweetened,


preservative-free, shredded coconut. Be sure to add the whole coconut
fibre back in if you are juicing it. It adds great flavour and contributes to
a balanced juice meal. Coconut has medium chain triglycerides, which
have many health benefits.

Cranberries & Others

Limit cranberries to about 120mls per half litre of juice. Researchers


have discovered that cranberries have five times the antioxidant content
of broccoli, which means they may protect against cancer, stroke and
heart disease. In addition, they are full of phyto-nutrients and help
prevent urinary tract infections in women.

Other berries that can be delicious and extremely nutritious in your


juices due to the very high levels of antioxidants they contain include
Aai, Goji and blueberries. Be sure to experiment with those.

N.B. Aai berries are often found pulped and frozen, they are great
in smoothies as well. Goji berries are often found dried, be sure to soak
them overnight before juicing (dont use too much water). Avoid buying
the pre-prepared juice. It is best to make your own.

Lemons

Despite being acidic, lemon actually plays a blood alkalising role


in the body. The peel contains D-limonene which has cancer fighting

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properties. It also contains oligomeric proanthocyanidins (OPCs), which


act as power antioxidants, with anti-allergic effects. The pectin helps
to emulsify and digest oils and chelate toxins from the bowel besides
providing a tangy palate change in juice. Add about half a lemon (leaving
much of the white rind on).

Fresh ginger

Ginger creates a little buzz in the mouth, it is an excellent addition if


you can tolerate it. A great digestive herb and ginger also helps to prevent
nausea. In addition, it is a wonderful warming, circulatory stimulant,
which can help bring blood and nutrients to reproductive organs and cold
hands and feet.

Step 5: Drink it ASAP!

Juicing can be time consuming, and you may be tempted to make


litres in advance to avoid the work later onbut this is not a good idea.
Because nutrients are so susceptible to damage you are best to only make
the juice you will drink straight away. However, if youre careful, you can
store some for up to 24 hours with only moderate nutritional decline.
Heres how you prepare your juice for storage:

1. Fill a glass jar or (new) dark brown medicine bottle to the very
top. Ensure the container you choose has an airtight lid to the
very top. This will prevent your juice getting in contact with air,
which will damage and oxidise your juice;

2. If you glass jar is made from clear glass, wrap the jar with
aluminium foil to block out all light. Light damages the juice.

3. Store it in the back of the refrigerator until about 30 minutes


prior to drinking, as it is best to consume your vegetable juice at
room temperature.

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Ideally, it would be good to juice in the morning so you can consume


your juice as your breakfast. However, if this does not work out well with
your schedule change meals around to suit your lifestyle.

Step 6: Pristine Clean...

It is paramount that you clean your juicer immediately after juicing


(after youve consumed your juice is ok!). As any dried remnants on your
juicer can allow mould to growand this can impact your health and
fertility.

Using an old toothbrush works well to clean any metal grater will
make your job easier. Any juicer that takes longer than 10 minutes to
clean will eventually sabotage your best intentions because you will find
excuses not to juice as a result. If you buy a high-quality juicer, the whole
process should only take about 5 minutes.

And whatever you do, dont follow the juicing recommendations that
come with most juicers, as they most often emphasise carrot and fruit
combinations.

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OTHER BEVERAGES & DIETARY SOCIAL POISONS


You may not realise it, but scientific studies prove the following
beverages and substances will dramatically reduce your fertility, your
ability to conceive and carry a pregnancy to term, and the health of your
prospective child. They must be avoided at all costs to safeguard you and
your partners health and fertility.

Caffeinated Beverages
Coffee, Energy Drinks and Soft Drinks
There is no safe amount of caffeine for your reproductive health and
the same is true for alcohol. Research reveals that even as little as one
cup of coffee a day (as little as 100mg of caffeine) is enough to imbalance
sex hormones, impact on sperm health, disturb uterine lining, and
prevent the implantation of a fertilised egg. Caffeine can lead to early
miscarriages. In addition, it acts as a teratogen, which means it causes
birth defects and it stresses the baby in the womb. Pregnant women
should not under any circumstances consume caffeinated beverages and
couples aiming to conceive should avoid all caffeinated beverages (e.g.
coffee, energy drinks, soft drinks and the like) for at least 120 days prior
to a conception attempt.

In addition, avoiding any foods or drinks with artificial sweeteners


is essential. These toxic substances are found in many foods and
particularly beverages, despite having been shown to cause foetal
abnormities and malformations as well as decreasing conception chances
and increasing the chances of miscarriages. Be sure to avoid anything
with artificial sweeteners too!

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Alcohol

Alcohol is also a teratogen and it can also prevent conception, cause


miscarriages and induce foetal malformations with the earliest, as well
as the smallest, intake. There has never yet been a teratogenic substance
studied in humans that has shown a clear threshold effect, meaning
that is it considered safe at a particular level. Alcohol is no exception.
Maternal alcohol consumption can affect the offspring ranging from
transient, mild effects, right up to full-blown Foetal Alcohol Syndrome.

In addition, alcohol is a direct testicular toxin. It causes atrophy of


semeniferous tubules, loss of sperm cells, an increase in abnormal sperm,
is known to be a strong Leydig cell toxin, and it can have an adverse
effect on the synthesis and secretion of testosterone. Alcohol can also
cause significant deterioration in sperm concentration, sperm output and
motility. Semen samples of men consuming excessive amounts of alcohol
have shown distinct morphological abnormalities. It has been also
established that approximately 80% of chronic alcoholic men are sterile
and, furthermore, that alcohol is one of the most common causes of male
impotence.

The impact of alcohol on the growing embryo can be permanently


devastating, beginning with the preventable likelihood of miscarriage
to growth abnormalities, craniofacial, musculoskeletal and cardiac
malformations, nervous system abnormalities and neuro-developmental
delays. Alcohol is not safe during pre-conception and, for the sake of your
fertility, must be avoided completely by both partners for at least 120
days prior to a conception attempt. For a pregnant woman, it should be
avoided completely until after breastfeeding has ceased.

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Top Tips on
Normalising Digestive
Function

A
well functioning digestive system is imperative for optimum
fertility and the health of your prospective child. Proper
digestion ensures correct breakdown and assimilation of
important nutrients into the cells.

Apart from eating healthy foods and reducing toxins and stress, there
are some very important things you can, and need, to do to normalise
your digestion. Remember that symptoms are a sign that something is
not quite right, so if you experience constipation and all you do is take
laxatives you are simply applying a band-aid (quick fix solution) to your
problem, which in the long term is only going to get worse. Similarly, if
you experience a lot of bloating, flatulence, and tummy rumbling, and
continue doing what you have always done, you are headed for trouble.

So here are some effective self-help strategies to balance and


strengthen your digestive health. Often these will greatly improve most, if
not all, unpleasant digestive complaintsfrom diarrhoea or constipation
to bloating and flatulence. However, if your gut does not dramatically
improve within four weeks of diligently applying these tips you may
require further testing. Seek the advice of a competent and qualified
naturopathic practitioner to assist you.

Do all the things below to ensure your digestive health is normalised:

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Food Allergies

This is one of the most important places to start, as food allergies


are one of the first suspects when digestion starts to break down. Food
allergies are extremely common, and may cause fertility problems and
increased risk of miscarriage. The difficulty is that often the allergy
markers are subclinical, i.e. blood tests dont pick them up, but the
allergy is still present enough to cause problems. I have seen many
patients who were having trouble conceiving, or were dealing with
recurrent miscarriages, who cut out all dairy and gluten out of their diets
and now have healthy and happy babies! So in order to give yourselves
the best possible chances of a healthy conception, immediately cut out all
dairy and all gluten from your diet as well as any other foods you suspect
cause digestive symptoms after you eat them.

Although food allergy tests are often the most reliable way of figuring
out a food allergy, not all testing labs and results are the same. Some are
not very accurate or useful and many can give false negatives. My best
recommendation is that if you think you have multiple food allergiesdo
the tests, but regardless of your results, still avoid dairy and gluten for
the best outcome. Obviously also avoid any foods that you are allergic to,
according to the test results.

Remember, the more positive you are about all these changes, the
better. Be grateful for the opportunity to make changes that will help you
become healthier, happier and more fertile in a relatively short period of
time. Who knows, this could definitely be one of the best things you ever
do! Enjoy the scenery along the path!

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Digestive Bitters

Digestive bitters, also known as Swedish bitters, are excellent


for digestion. Bitter foods and herbs improve liver function and
detoxification, they also help to activate the secretion of stomach
acids and enzymes that ensure proper food breakdown and nutrient
assimilation during digestion. They also help to normalise bowel transit
time.

Before each meal, place a few drops of lemon on your tongue or sip
on a little water with digestive bitters in it. Alternatively, you may choose
to eat bitter greens with lemon juice as an entre as they exert a similar
action.

Probiotics

The balance of good and bad bacteria in the gut is essential for
digestive health but due to our highly processed diets the balance
usually ends up in favour of bad bacteria. So supplementation with
lots of the good kind is essential. Nowadays there are many different
strains available. The best thing to do is to buy two different products,
one powdered and one in capsules (both with different strains because
they all live in different sections of the digestive tract and the different
delivery methods aid the bacteria to coat all the right places along the
system).

In the morning, have one dose of the capsules and just before bed,
have one dose of the powder. This applies to both partners throughout
your conception preparation and then later throughout pregnancy and
breastfeeding. Research shows that mothers who take probiotics improve
the childs immune system. During preconception it also essential for

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optimum digestive function and fertility and it cannot harm you.

One word of caution: Do make sure you buy lactose-free probiotics!

Linseeds

If you are not allergic to them, linseeds are great for people who
have trouble with constipation or diarrhoea. These seeds become highly
mucilaginous when they come in contact with water, having a bulking but
slippery effect on the digestive tract. They can be eaten in soups, salads,
smoothies, or simply mixed in a glass of water. Aim to have about 2-6
tablespoons daily, depending on your needs.

Olive, Walnut, Or Flaxseed Oils

Adding 1-2 tablespoons of organic, cold-pressed olive, walnut or


flaxseed oils to your plate will provide great lubrication for your digestive
tract. This can make a great difference to your digestive wellbeing.

Water

Drinking at least 2.5 litres of good quality, filtered water daily is


essential for good digestion and optimum fertility. It will help hydrate
body cells, lubricate the digestive tract and eliminate toxins from the
system. However, drinking should take place mostly between mealsnot
immediately before or during meals, because this can dilute digestive
juices and diminish digestive function.

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Fruits and Vegetables


Vegetables and fruits are great for digestive health. However,
vegetables should be lightly steamed to avoid excessive fermentation in
the gut, which can cause digestive symptoms. For the same reason, fruit
should mostly be eaten on its own rather than after meals. Ensure you
choose non-starchy, low glycaemic fruits and vegetables for optimum
health and fertility.

Further Tests

If there are no improvements in your digestive symptoms after


implementing all of the above for at least 30 days, you should consider
having a stool culture to see if you are suffering from any major viral,
parasitic or bacterial infections. At this point, you may also like to have
a comprehensive food allergy test (see http://tinyurl.com/2ajxqq
for more information on comprehensive stool analysis and food allergies
tests). A competent and qualified naturopathic practitioner can be of
assistance in further testing and treatment. Finally, you may also need
to consider seeing a gastroenterologist for further assessment to rule out
any serious pathology.

A Mini PanaceaThe Whole Lemon Drink


The Whole Lemon Drink is a recipe that was shared with me by
my esteemed colleague and author, Peter De Ruyter. I have used it for
various areas of health with excellent results (including and not limited
only to digestion and digestive system function).

Its simple and it tastes great. For improved health and digestion, all
you have to do is drink it twice daily.

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The Whole Lemon Drink is ideal for:

Detoxification
Enhanced immune function
Liver health
Assisting with hormonal balance
Nourishing and strengthening cells and cell membranes
Improving and normalising digestive health

Some of the benefits of the Whole Lemon Drink (observed in


over 20 years of clinical practice): m

It decreases blood acidity and alkalises the system despite


lemon juice being acidic;
The oils provide essential fatty acids that boost immune function,
benefit cell integrity, and improve skin health (resolving
dryness), etc;
The D-limonene in the lemon peel has anti-cancer properties;
The pectin in the lemon helps to emulsify oils and chelate toxins
from the bowel
Lemon peel contains oligomeric proanthocyanidins (OPCs)
powerful antioxidants with antihistamine effects;
Lecithin acts on healing and detoxifying the liver (its wonderful
to address fatty liver) and nervous system (peripheral
neuropathy) as well as the kidneys and brain, and enhances fat
absorption;
Lecithin helps normalise cholesterol and triglycerides;
The choline in the lecithin and the oils in the citrus skin glands
help liver detoxification pathways to work more effectively;

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The drink helps decrease swollen glands, increases energy, as


well as lift depression and anxiety;
It helps with insomnia and increases the appetite (only when it is
poor);
It assists in weight normalisation;
It frequently raises CD4 cell counts (fighting cells of the immune
system);
It helps to decrease tumour necrosis factor (TNF), inflammation
and wasting;

One amazing brew - cheap, simple, safe, and effective!

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Whole Lemon Drink Recipe

1 whole organic lemon, well scrubbed to remove any


wax or residues
cup filtered water
1-3 dessertspoons cold-pressed organic flaxseed oil
1 heaped dessertspoon lecithin (egg basednot soy, but
only if you are not allergic, otherwise exclude)
1 capsule of vitamin E (whole into the blender)
1 knob of fresh ginger (approximately golf ball size)

Cut lemon into small pieces, combine all ingredients and blend for 30-45
seconds. Strain and discard the pulp. Consume of the liquid before or
with breakfast and the rest for dinner. Store the remainder in a clean glass
container* in the fridge. Always consume the total amount within 24 hours
to prevent rancidity and too much oxidation.

*Ideally the glass container should be as full of the drink as possible to


decrease the amount of air, which speeds up oxidation.

Now on to some healthy and delicious recipes! Enjoy!

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Gabriela Rosa

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100
PART 2
HOW TO EAT YOUR WAY TO
PARENTHOOD

RECIPES

101
102
Egg Dishes
Egg Dishes
Yummy Quiche ................................................................................. 105

Classic Scrambled Eggs ................................................................. 106

Roasted Turkey and Zucchini Omelette .................................... 107

Poached Eggs with Garlic Aioli Asparagus ............................... 108

Zucchini Frittata ............................................................................. 109

Onion and Artichoke Frittata....................................................... 110

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Yummy Quiche
Makes: 6 servings.
Crust:
80 g flaxseeds, ground
70 g sesame seeds, ground
60 g sheeps milk or grated Cheddar cheese
1 tbsp raw, organic butter, cold
tsp allspice
tsp vegetable salt

Filling:
2 tsp coconut oil
100 g grilled chicken, pulled apart by hand
175 g broccoli, chopped
60 g red onion, chopped
2 tsp dried basil

Custard:
4 eggs (medium)
120 ml whole goat or sheeps milk
1 tsp salt
tsp nutmeg
tsp black pepper, freshly ground

Method of preparation
Preheat oven to 130 C.

To prepare the quiche crust, put the ground flaxseeds, ground sesame
seeds, shredded cheese, cold butter, allspice and vegetable salt into a
food processor. Pulse until mixture just starts to come together (about 5
seconds, but do not process too much). Pat the crust mixture into a lightly
greased 20 cm shallow pie dish, ensuring an even coating of crust over the
entire pan.

To prepare the quiche filling, heat a medium skillet over medium-high


heat. Add the coconut oil, roasted chicken, broccoli, and onions, and saut

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the mixture for 3-5 minutes until the onions turn translucent and the
broccoli colour brightens. Sprinkle the mixture with basil. Remove from
the heat and pile the mixture into prepared crust.

To prepare the quiche custard, crack the eggs into a bowl. Using a fork,
blend in the goat or sheeps milk, salt, nutmeg and pepper. Pour over the
prepared quiche filling.

Once the oven is preheated, bake the quiche for 12-15 minutes. The eggs
will start to set when the crust begins to turn brown; however, the centre
of the quiche will still be a little soft it is ready to eat. Serve hot with salad
or steamed vegetables.

Classic Scrambled Eggs


Makes: 4 servings.
8 eggs
200 ml goats or sheeps milk (or100ml coconut milk)
15 g flat-leaf parsley, chopped
Salt and pepper, to taste

Method of preparation
Whisk eggs and milk together in a small bowl and season lightly. Heat a
non-stick frying pan over medium heat. After the pan is heated, pour in
egg mixture and cook. As the egg mixture cooks, move the cooked parts
to the centre and tilt the pan to allow the egg that hasnt yet cooked to run
to the sides. Repeat until all the egg is cooked. Sprinkle with parsley and
serve immediately.

Note: you can omit the milk in this recipe.

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Roasted Turkey and Zucchini Omelette


Makes: 1 serving.
2 eggs
1 tbsp cold water
2 tsp extra virgin olive oil (or preferably coconut oil)
100 g roasted turkey
zucchini, finely sliced
2 tsp flat-leaf parsley, finely chopped
1 spring onion, finely sliced

Method of preparation
Whisk the eggs and water together in a small bowl. Heat oil in a non-stick
frying pan over high heat. After the pan is heated, pour in the eggs. Tilt
the pan until the eggs cover the base of the pan. Cook for 2 minutes or
until the mixture just begins to set. Add the turkey and zucchini evenly on
top of egg mixture. Continue to cook until the omelette has set. Sprinkle
with parsley and spring onion and season lightly. Fold omelette in half and
serve immediately.

Variations:
Use roasted pumpkin, leek and thyme, red onion, capsicum and basil,
chives and spinach, or tomato and oregano, the possibilities are endless!

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Poached Eggs with Garlic Aioli Asparagus


Makes: 4 servings.
600 g asparagus, ends removed
Extra virgin olive oil (or preferably coconut oil)
Water
8 eggs
Black pepper, freshly ground
4 tbsp aioli
1 garlic clove, minced
1 tbsp white vinegar
Salt

Method of preparation
Brush the asparagus with a little olive oil and season with salt and pepper.
Saut the asparagus in a large frying pan, over high heat, for 3-4 minutes
until tender and bright green in colour. Set aside. Combine the aioli with
garlic.

Half fill a deep frying pan with water and vinegar, bring to a gentle simmer.
In a small bowl, crack one egg at a time and slide it into the pan gently.
Repeat this process with all the eggs and cook for 2-3 minutes. Remove the
eggs from the water carefully.

To serve, divide the asparagus among 4 warmed plates, top with poached
eggs and 1 tablespoon of aioli. Garnish with sweet paprika and serve
immediately.

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Zucchini Frittata
Makes: 4 servings.
2 tsp extra virgin olive oil (or preferably coconut oil)
3 zucchini, thinly sliced
125 g button mushrooms, thinly sliced
2 cold, boiled sweet potatoes, thinly sliced
2 tbsp herbs, such as parsley, thyme, oregano or chives,
chopped
6 eggs

Method of preparation
Heat the oil in a non-stick frying pan and cook the zucchini, mushrooms
and sweet potatoes over medium heat for 4-5 minutes. Sprinkle the herbs
over the vegetables in the pan. Whisk the eggs with 3 tablespoons water
and pour over the vegetables. Cook the mixture over low heat for 8-10
minutes until the egg sets, remembering to lift the edges to allow any
uncooked egg to run underneath. Cut into quarters and serve.

Variations:
Serve cold with a green salad.

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Onion and Artichoke Frittata


Makes: 4 servings.
500 g artichokes in extra virgin olive oil (or preferably
coconut oil)
Extra virgin olive oil (or preferably coconut oil)
4 eggs, beaten lightly
2 garlic cloves, peeled and chopped
2 spring onions, chopped
Salt
Black pepper, freshly ground
Caramelised onion

Method of preparation
Preheat oven to 200 C.

Place artichokes on paper towels and squeeze out excess oil. Divide into 4
lightly oiled Pyrex glass muffin tins. Pour over eggs, sprinkle with garlic,
spring onions and season with salt and pepper. Place caramelised onion in
centre of each frittata and bake for 25 minutes.

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Wraps
Wraps
CHICKEN AVOCADO...................................................................... 113

Chicken Pesto................................................................................... 113

Turkey with Cranberry .................................................................. 113

Roast Beef.......................................................................................... 114

Roast Beef and Mustard Sprouts ................................................. 114

Lamb ................................................................................................... 114

Grilled Salmon ................................................................................. 114

Chicken and Beetroot..................................................................... 114

Chargrilled Lamb and Pesto Vegetable Wrap .......................... 115

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Wraps are a versatile and convenient food. However, for optimum fertil-
ity too much bread and certainly gluten-containing breads should be
avoided.

A good solution is to use gluten-free mountain bread, a flat, thin, dry, soft
textured bread, ideal for wraps, that can be purchased from supermar-
kets or health food stores.

Use the following base of ingredients to begin creating new family favou-
rites. Add and substitute a variety of greens. Sprouts are also a perfect
addition to wraps (see page 210 for how to make your own sprouts).
Enjoy these for fast, light meals.

CHICKEN AVOCADO

100 g chicken, cooked


avocado, sliced and drizzled with lemon juice
1 tbsp hummus or tahini
10 g rocket

Chicken Pesto

100 g chicken, cooked


1-3 tsp pesto
10 g rocket
1 sliced tomato, or sundried tomatoes

Turkey with Cranberry

100 g turkey, sliced


Cranberry sauce
15 g baby spinach

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Roast Beef

100 g roast beef, rare


Capsicum, roasted
Artichoke hearts
10 g rocket

Roast Beef and Mustard Sprouts


100 g roast beef, rare
Mustard bean sprouts
tomato, sliced
10 g rocket

Lamb

100 g cooked lamb


Tahini mint dressing
1 tomato, diced
15 g baby spinach

Grilled Salmon

100 g grilled salmon


1 hard-boiled egg, sliced
Red onion
Capers

Chicken and Beetroot

100 g chicken, cooked


Beetroot dip
10 g rocket

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Chargrilled Lamb and Pesto Vegetable Wrap


Makes: 4 servings.
400 g lamb rump steaks
2 zucchini, thinly sliced lengthways
2 red capsicums, seeded and sliced
1 red onion, sliced into thick rings
2 tsp picked thyme leaves
1 tbsp extra virgin olive oil (or preferably coconut oil)
4 large gluten-free flatbreads or mountain bread
85 g pesto
40 g rocket

Method of preparation
Preheat chargrill plate or chargrill pan to hot.

Cook lamb steaks for 4 minutes each side (or until done to your liking).
Move the lamb to a Pyrex glass container and cover with foil. Let the lamb
rest for 5 minutes. Once the cooked lamb has rested, slice it across the
grain into thin strips.

Place the zucchini, capsicums, onion and thyme in a bowl. Add olive oil
and toss to coat. Put the vegetables on a chargrill plate and cook for 2-5
minutes (turning occasionally) or until charred and soft. Set aside.

To serve, spread each flatbread with pesto, add chargrilled vegetables,


lamb and rocket. Fold up the bottom of the wrap, then cross the sides over
each other. Repeat with remaining wraps and serve immediately.

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116
Soups
Soups
Cool Avocado Soup.......................................................................... 119

French Onion Soup ......................................................................... 119

Osso Bucco and Chick Pea Soup.................................................. 120

Beetroot Soup ................................................................................... 121

Homemade Vegetable Soup........................................................... 122

Cool Tomato Soup ........................................................................... 123

Watercress & Sweet Potato .......................................................... 124

Latin Lentil Vegetable Soup ......................................................... 125

Lamb Soup ........................................................................................ 126

Tomato Basil Fish Soup ................................................................. 127

Avocado Salad with Gazpacho ..................................................... 128

Spicy Mexican Soup ........................................................................ 129

Broccoli Sprout Soup ..................................................................... 130

Mint Watercress Soup .................................................................... 131

Autumn Soup .................................................................................... 132

Midsummers Gazpacho .................................................................. 133

Roasted Tomato and Capsicum Soup ......................................... 134

Borscht ............................................................................................... 135

Meatball Minestrone Soup ............................................................ 136

Asian Chicken Soup ........................................................................ 137

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Cool Avocado Soup


Makes: 4 servings.
1 large ripe avocado
750 ml organic chicken stock, cold
60 ml lemon juice
1 tsp lemon zest, finely grated
1 small handful of mint
Extra mint leaves (as garnish)

Optional: 100g flaxseeds

Method of preparation
Peel an avocado and place the flesh into a food processor along with the
stock, lemon juice, lemon zest and flaxseeds (optional) and process until
smooth. Cover and refrigerate for 30 minutes, or place in the freezer for 15
minutes to chill. Serve garnished with mint.

Variations:
Replace the organic chicken stock with vegetable stock for a vegetarian
meal.

French Onion Soup


Makes: 4 servings.
1 tbsp extra virgin olive oil (or preferably coconut oil)
1 kg onions, thinly sliced
1 tsp brown sugar, soft
2 tsp balsamic vinegar
1 litre organic chicken stock
4 bay leaves
4 slices of sourdough baguette
2 tbsp Dijon mustard, gluten-free
60 g sheeps milk (gluten-free)
Cheddar cheese, grated

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Method of preparation
Preheat oven to 180 C while you prepare the soup.

Place the oil, onions, thyme and brown sugar in a heavy saucepan and
cook over gentle heat for 20 minutes, stirring occasionally. Do not allow
the onions to brown. Add the balsamic vinegar, stock and bay leaves and
then bring to a boil. Cover and simmer for 10 minutes.

Spread the bread with Dijon mustard and place on a baking tray. Bake for
7-8 minutes or until crisp. Sprinkle with cheese and return to the oven for
1-2 minutes to melt the cheese.

Ladle the soup into bowls and top each with a slice of toast.

Variations:
Replace the chicken stock with vegetable stock for a vegetarian meal.

Osso Bucco and Chick Pea Soup


Makes: 4 servings.
200 g chick peas, dried
3 litres water
400 g osso bucco
1 onion, sliced
2 rosemary sprigs
2 bay leaves
3 large sprigs of parsley
1 large carrot, sliced
1 small sweet potato, peeled and sliced
1 parsnip, peeled and sliced
1 leek, white part only, washed and sliced
800 g extra ripe tomatoes, diced
125 g tomato paste (concentrated puree)
300 g broccoli florets
200 g green beans, sliced

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Method of preparation
Place the chickpeas and 1 litre of water into a large saucepan. Bring the
water to a boil, cover, and cook for 1 minute. Turn off the heat and leave to
stand for 1 hour. Drain the chickpeas and add 1 litre of fresh water.

Bring the water to a boil, and then add the osso bucco, onion and herbs.
Cover and simmer gently for 1 hours. Remove and discard the bay leaves
and herbs. Refrigerate the soup so that any fat will rise to the surface. Skim
the fat from the top of the soup and remove the osso bucco. Remove the
meat from the bones and set aside.

Return the soup to the stovetop, adding the carrot, potato, parsnip, leek,
tomatoes and tomato paste. Bring the soup to a boil, then reduce the heat,
cover and simmer for 30-40 minutes. Add the osso bucco meat, broccoli
and beans and cook for a further 5 minutes.

Prepare this soup a day in advance and leave to enhance the flavours. Serve
in large bowls.

Variations:
Thin the soup with extra water or stock, if desired. You can use vegetables
other than the ones listed here. For a vegetarian soup, simply do not use
osso bucco.

Beetroot Soup
Makes: 4 servings.
4 beetroots, peeled and grated
1 litre chicken stock
90 g wong bok, or other Chinese cabbage, shredded
1 large apple, peeled, cored and sliced
400 g tomatoes, diced and extra ripe
2 tbsp lemon juice
2 tbsp parsley, chopped
Black pepper, freshly ground

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Method of preparation
Put the grated beetroot and stock in a saucepan and bring to a boil. Cover
and simmer for 10 minutes. Add the cabbage, apple and tomatoes to the
soup, cover and continue cooking for 10 minutes. Just before serving, add
lemon juice and season with black pepper.

Serve immediately.

Variations:
Replace the chicken stock with vegetable stock for a vegetarian meal.
Refrigerate for at least 2 hours and serve cold topped with a dollop of goat
or sheeps yoghurt or coconut cream and a sprinkle of parsley.

Homemade Vegetable Soup


Makes: 4 servings.
2 tsp extra virgin olive oil (or preferably coconut oil)
1 large onion, diced
1 small chilli, finely chopped
2 tsp coriander, ground
1 tsp cumin, ground
1 litre vegetable stock or water
800 g extra ripe tomatoes, diced
200 g mushrooms, sliced
250 g green lentils
125 g celery, sliced
1 large carrot, peeled and sliced
1 red capsicum, diced
2 tbsp parsley, chopped

Method of preparation
Heat the oil in a large saucepan and cook the onion, chilli, coriander, and
cumin over low heat for 3-4 minutes. Add the vegetable stock or water,
tomatoes, mushrooms, lentils, celery, carrot and capsicum. Bring the
soup to a boil. Cover and simmer for 25-35 minutes or until the lentils are

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cooked. Lentil cooking times can vary between brands and types, so be
sure to check the lentils towards the end of the cooking time. The lentils
should be soft, but not turned to lentil mash.

Serve the soup in large bowls and sprinkle with parsley.

Cool Tomato Soup


Makes: 4 servings.
1 kg extra ripe tomatoes
500 ml beef stock
2 small cucumbers, diced
1 small red onion, diced
1 red capsicum, diced
2 garlic cloves, crushed
2-3 lemon thyme sprigs
1 Tbsp lemon juice
2 tbsp basil or parsley, torn
Black pepper, freshly ground

Method of preparation
Prepare the tomatoes by removing their cores and cutting a small cross in
the end of each tomato. Place the tomatoes in a heatproof bowl and cover
with boiling water. After about 1 minute, drain the water and transfer the
tomatoes to a bowl of cold water. Peel off the tomato skins. Cut each tomato
into quarters and squeeze out the seeds. Dice the tomato finely.

Combine the stock, tomatoes, cucumber, onion, capsicum, garlic and


thyme sprigs. Refrigerate for at least 2 hours and then remove the thyme.

Just before serving, stir in the lemon juice and basil and season with black
pepper.

Variations:
Replace the beef stock with vegetable stock for a vegetarian meal.

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Watercress & Sweet Potato


Makes: 4 servings.
2 tsp extra virgin olive oil (or preferably coconut oil)
1onion, roughly chopped
2garlic cloves, crushed
1litre chicken stock
1medium sweet potato, peeled and sliced
2leeks, white part only, washed and sliced
1lemon, juiced
Zest of 1 lemon, finely grated
200 g watercress, trimmed
4 sprigs of thyme
Black pepper, freshly ground

Method of preparation
Heat the oil in a large saucepan then add the onion and garlic and cook
gently for 3-4 minutes. Add the stock, sweet potatoes, leeks, and lemon
zest to the saucepan. Cover and simmer for 15 minutes. Add watercress
and cook for an additional 2 minutes. Let the soup cool and then puree
in a food processor. Chill until ready to serve. Just before serving, season
with black pepper, then add some lemon juice and a thyme sprig to each
serving.

This soup can be served cold or hot.


Variations:
Replace the chicken stock with vegetable stock for a vegetarian meal.

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Latin Lentil Vegetable Soup


Makes: 4 servings.
2 tsp extra virgin olive oil (or preferably coconut oil)
1 onion, roughly chopped
1 carrot, roughly chopped
2 sticks celery, roughly chopped
90 g red lentils, dried
1 tbsp fresh ginger, grated
1 garlic clove, crushed
2 tsp garam masala
tsp chilli powder
1 litre water
400 g extra ripe tomatoes, diced
Black pepper, freshly ground
20 g flat-leaf parsley, chopped
1 tsp coriander, chopped

Method of preparation
In a heavy saucepan, heat oil over medium heat. Add onion, carrot and
celery and cook for 5 minutes or until vegetables are soft. Add lentils,
ginger, garlic and spices to the vegetables. Stir to combine. Add water and
tomatoes and bring to a boil. Reduce the heat and simmer for 30 minutes
or until lentils are soft. Season the soup with black pepper, and stir in
parsley and coriander.

Serve the soup in bowls.

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Lamb Soup
Makes: 4 servings.
2 tsp extra virgin olive oil (or preferably coconut oil)
3 lamb shanks (900 g with bone: 100 g meat per
person), excess fat removed
1 onion, chopped
2 carrots, chopped
1 stalk of celery, chopped
1 litre salt-reduced beef stock
500 ml water
2 large tomatoes, diced
1 tbsp rosemary, chopped
1 garlic clove, chopped
Black pepper, freshly ground
1 tbsp lemon zest, finely grated
2 tbsp flat-leaf parsley, finely chopped

Method of preparation
In a heavy saucepan, heat oil over medium heat. Add lamb shanks to the
pan and cook for 10 minutes (turning occasionally) until golden. Remove
the shanks from pan and set aside.

Add onion, carrots and celery to pan and cook for 5 minutes or until
soft. Return the shanks to the pan, and then add stock, water, tomatoes,
rosemary and garlic. Bring the soup to a boil. Reduce the heat and simmer
for 40 minutes, or until lamb meat is almost falling off the bone. Remove
the shanks from soup. Allow the meat to cool a little, then remove the meat
from the bone and chop roughly. Add the meat to the soup, skimming off
any foam that forms.

Season with pepper and serve sprinkled with lemon zest and parsley.

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Tomato Basil Fish Soup


Makes: 4 servings.
1 tbsp extra virgin olive oil (or preferably coconut oil)
1 leek, white part only, finely sliced and washed
2 celery stalks, sliced
2 garlic cloves, crushed
1 fennel bulb, finely sliced
500 ml fish stock
400 g extra ripe tomatoes, diced
800 g fish fillets (blue-eye, flathead or ling) cut into 4 cm
pieces
20 g flat-leaf parsley, roughly chopped
Zest of 1 lemon, finely grated
2 tbsp lemon juice

Method of preparation
In a heavy saucepan, heat oil over medium heat. Add leek, celery, garlic
and fennel and cook for 10 minutes or until vegetables are soft. Add stock
and tomatoes to the saucepan. Bring to a boil. Reduce the heat and simmer
for 20 minutes. Add the fish and simmer for an additional 10 minutes. Stir
in the parsley, lemon zest and lemon juice gently, reserving a little parsley
and zest to garnish. Season to taste.

Variations:
Replace the fish stock with chicken or vegetable stock.

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Avocado Salad with Gazpacho


Makes: 6 servings.
Gazpacho:
1 kg ripe tomatoes, peeled, seeded and chopped
250 ml tomato juice
1 small cucumber, peeled, seeded and chopped
red onion, chopped
1 red chilli, chopped
1 red capsicum, diced
2 garlic cloves, crushed
3 tbsp fresh parsley, chopped
1 tbsp fresh coriander, chopped
Black pepper, freshly ground
Salt

Salad:
1 avocado, chopped
s mall cucumber, peeled and finely chopped
Juice of 2 limes
1 tbsp coriander, chopped
2 spring onions, sliced
Coriander leaves

Method of preparation
In a food processor, blend together the tomatoes, tomato juice, cucumber,
onion, chilli, capsicum and garlic until smooth. Fold in the fresh herbs and
season well with salt and black pepper. Refrigerate until cold.

Prepare the salad by combining the avocado, cucumber, lime juice,


chopped coriander, and spring onions in a bowl.

To assemble the dish, place a serving of salad in the centre of a bowl. Pour
the chilled gazpacho around the salad. Garnish with coriander leaves and
serve immediately.

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Spicy Mexican Soup


Makes: 6 servings.
1 cucumber, peeled and chopped
bunch spinach, rinsed, stems removed, and torn into
pieces
5 tbsp lemon or lime juice
5 tbsp ginger root, minced
1 tbsp garlic, minced
4 sprigs of parsley
120 g sunflower sprouts (see page 210)
tsp cayenne pepper
350 ml water
1 avocado, peeled with seed removed
2 tsp coriander, chopped
2 spring onions, chopped
Salt

Method of preparation
In a food processor, puree the cucumber, spinach, lemon juice, ginger,
garlic, parsley, sprouts, salt, and cayenne. Add avocado and blend allowing
some small pieces to remain. If soup is too thick, you can add more
cucumber or water. Stir in coriander and spring onions and refrigerate
until ready to serve.

Variations:
Tropical Spicy Mexican - Omit garlic, spring onions, and pepper. First
puree 100g of pineapple with cucumber until smooth. Proceed as
instructedabove, saving the avocado and coriander until last, and only
mixing slightly. Top with toasted unsweetened coconut.

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Broccoli Sprout Soup


Makes: 6 servings.
1 cucumber, peeled and chopped
bunch spinach, rinsed, stems removed, and torn into
pieces
5 tbsp lemon or lime juice
1 tbsp garlic, minced
2 tbsp coconut oil
4 sprigs of parsley
120 g broccoli sprouts (See page 210)
tsp cayenne pepper
250 ml water
1 avocado, peeled with pit removed
2 tsp fresh dill, chopped
2 spring onions, chopped
Salt

Method of preparation
In a food processor, puree the cucumber, spinach, lemon juice, ginger,
garlic, parsley, sprouts, salt, and cayenne. Add avocado and blend allowing
some small pieces to remain. If soup is too thick, you can add more
cucumber or water. Stir in dill and spring onions and refrigerate until
ready to serve. Can be served warm or cold.

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Mint Watercress Soup


Makes: 6 servings.
bunch watercress
1 cucumber, peeled and chopped
2 tsp fresh mint, chopped
5 tbsp lemon or lime juice
5 tbsp ginger root, minced
4 sprigs of parsley
tsp cayenne pepper
350 ml water
1 avocado, peeled with pit removed
2 tsp coriander, chopped
2 spring onions, chopped
6 cherry tomatoes
Salt

Method of preparation
In a food processor, puree the watercress, cucumber, mint, lemon juice,
ginger, parsley, salt, and cayenne. Add avocado and blend, allowing some
small pieces to remain. If soup is too thick, you can add more cucumber
or water. Stir in coriander and spring onions and refrigerate until ready to
serve. Garnish with a cherry tomato when serving.

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Autumn Soup
Makes: 6 servings.
3 tbsp flaxseeds
150 ml water
70 g apples, peeled and chopped
1 cucumber, peeled and chopped
5 tbsp lemon or lime juice
5 tbsp ginger root, minced
4 sprigs of parsley
120 g sunflower sprouts (see page 210)
1 avocado, peeled with seed removed
2 tsp coriander, chopped
Salt

Method of preparation
Soak flaxseeds in 120 ml water overnight.

The following day, use a food processor to puree the apples and cucumber.
Add the flaxseeds and water, lemon juice, ginger, parsley, sprouts and salt
to the mixture and continue to puree. Add avocado and blend allowing
some small pieces to remain. If soup is too thick, you can add more
cucumber or water. Stir in coriander and refrigerate until ready to serve.
Can be served warm or cold.

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Midsummers Gazpacho
Makes: 6 servings.
3 organic, sun-dried tomatoes
120 ml water
1 cucumber, peeled and chopped
5 tbsp lemon or lime juice
1 tbsp garlic, minced
4 sprigs of parsley
120 g sunflower sprouts (See page 210)
Salt, to taste
tsp cayenne pepper
2 tsp coriander, chopped
2 spring onions, chopped
180 g cherry tomatoes
2 tsp fresh basil, chopped
1 yellow capsicum, thinly sliced

Method of preparation
Soak the sun-dried tomatoes for 1 hour in 120 ml water. Drain and save
water. Measure and save 70 g of cucumber for serving.

In a food processor, puree the remaining cucumber, lemon juice, garlic,


parsley, sprouts, salt, cayenne, cherry tomatoes, drained sun-dried
tomatoes, tomato water, and basil. If the gazpacho is too thick, you can
add more cucumber or water. Stir in coriander and spring onions and
refrigerate.

Serve by adding 1 to 2 tablespoons of chopped cucumber to each bowl, add


soup, and garnish with yellow capsicum slices.

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Roasted Tomato and Capsicum Soup


Makes: 4 servings.
2 red capsicums, halved and seeded
2 tbsp extra virgin olive oil (or preferably coconut oil)
1 large onion, finely sliced
2 garlic cloves, crushed
1 tbsp tomato paste
750 g ripe tomatoes, roughly chopped
500 ml vegetable stock
1 handful basil, torn

Optional: Stevia, natural sugar substitute (equivalent to 1 tbsp


of sugaruse approximately 10 drops)

Method of preparation
Preheat oven to 180 C.

Place capsicums in a shallow baking dish skin-side up and drizzle with


half of the oil. Roast the capsicums for 25 minutes or until they have
softened. Remove them from the oven, cover with baking paper and allow
them to cool slightly. Peel off and discard the skin and then chop the flesh
roughly.

In a large saucepan, heat the remaining oil over medium heat. Add onion
and cook until the onion is translucent. Add garlic and tomato paste
and continue to cook for 2 minutes, stirring constantly. Add capsicum,
tomatoes and stock. Cover and simmer for 15 minutes.

After cooling slightly, puree the mixture using a food processor. Season to
taste. For sweeter soup add Stevia.

To serve, reheat soup and serve sprinkled with basil.

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Borscht
Makes: 4 servings.
1 litre vegetable stock
4 beetroots, peeled and quartered
1 onion, roughly chopped
1 leek, washed and roughly chopped
1 parsnip, roughly chopped
1 carrot, roughly chopped
120 ml lemon juice
tsp all-spice
3 bay leaves
1 handful flat-leaf parsley, roughly chopped

Method of preparation
In a large saucepan, bring the stock, beetroots, onion, leek, parsnip, carrot,
lemon juice, all-spice and bay leaves to a boil. Reduce the heat and simmer
for 45 minutes.

After allowing the mixture to cool slightly, remove bay leaves and puree
using a food processor. Season to taste.

Gently reheat soup and serve with a sprinkle of parsley or serve cold.

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Meatball Minestrone Soup


Makes: 4 servings.
Soup:
2 tsp extra virgin olive oil (or preferably coconut oil)
1 carrot, chopped
1 celery stalk, chopped
onion, chopped
1 garlic clove, crushed
250 ml beef stock
800 g extra ripe tomatoes, diced
2 tbsp basil, chopped

Meatballs:
400 g lean beef, minced
onion, finely chopped
1 garlic clove, crushed
2 tbsp flat-leaf parsley, finely chopped
2 tsp extra virgin olive oil (or preferably coconut oil)

Method of preparation
To prepare the soup, in a large saucepan heat the oil over medium heat.
Add carrot, celery, onion and garlic and cook until the onion is translucent,
stirring constantly. Add stock and tomatoes and bring to a boil. Cover the
saucepan, reduce the heat and simmer for 10 minutes.

To prepare the meatballs, mix all ingredients except the oil in a large bowl.
Roll spoonfuls of the meat mixture into balls and set aside. In a large
frying pan, heat oil over high heat. Add half the meatballs and cook for
8-10 minutes, or until browned. Turn the meatballs occasionally to cook
evenly. Remove the meatballs from the pan and drain on a paper towel.
Repeat this process for the remaining meatballs.

Add the meatballs to the soup and simmer uncovered for 3 minutes or until
the meatballs are heated through. Stir in the basil and season to taste.

Serve immediately.

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Asian Chicken Soup


Makes: 4 servings.
2 tsp organic peanut oil
2 lemongrass stalks, chopped (or 2 tsp lemongrass
paste)
4 spring onions, chopped
1 red chilli, sliced
1 litre chicken stock
400 g chicken breast, thinly sliced
1 tbsp fish sauce
1 tbsp gluten-free tamari sauce
220 g bean sprouts (See page 210)
Stevia, natural sugar substitute
Coriander, chopped
Mint, chopped

Method of preparation
In a small frying pan, heat the oil over medium heat. Add the lemongrass,
spring onions and chilli. Cook the mixture, stirring for 2 minutes. Remove
from the heat and set aside.

In a medium saucepan, bring the stock to a boil. Add lemongrass mixture,


chicken, fish sauce and tamari. Reduce the heat and simmer for 10 minutes,
or until the chicken is cooked all the way through. Add the bean sprouts
and stir to heat them through. Season to taste using Stevia.

Serve topped with the coriander and mint.

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Vegetables

139
Vegetables
Cherry Tomatoes Filled with Pesto ............................................ 142

Chargrilled Vegetables with Country Spice Sauce ................. 142

Chargrilled Vegetable Skewers ................................................... 144

Vegetable Burgers ........................................................................... 145

Meditteranean Chick Peas ............................................................ 146

Home-Made Falafel ......................................................................... 147

Ratatouille......................................................................................... 148

Bean and Spinach Curry ............................................................... 149

Caramelised Onions ........................................................................ 150

Dicey Spicy Veggies ........................................................................ 150

Almond Broccolini........................................................................... 151

Ginger Snow Peas and Mushrooms............................................. 151

Brussels Sprout Stir-fry ................................................................. 152

Spicy Baked Potato Wedges .......................................................... 153

Tomato Cooked Zucchini ............................................................... 153

Pan-Braised Leeks........................................................................... 154

Fennel in Tomato Sauce ................................................................ 155

Zucchini with Spinach and Goat Cheese ................................... 155

Roasted Cherry Tomatoes with Asparagus .............................. 156

140
Vegetable Chips ............................................................................... 157

Mushroom Medley ........................................................................... 158

Brown Lentils and Vegetable Patties ......................................... 159

Nut-Crusted Vegetable Pots.......................................................... 160

Asian Vegetable Stir-Fry ............................................................... 161

Spicy Baked Beans .......................................................................... 162

Sauted Beans and Asparagus ..................................................... 163

Tahini Beans ..................................................................................... 163

Oven-Roasted Tomatoes ................................................................ 164

Spiced Cabbage ................................................................................ 165

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Cherry Tomatoes Filled with Pesto


Makes: 8-10 servings.
40 cherry tomatoes
200 g basil
3 tbsp extra virgin olive oil (or preferably coconut oil)
2 tbsp pine nuts, toasted
2 garlic cloves, peeled
2 tbsp lemon juice

Method of preparation
Cut a thin slice off the top of each tomato and, using a small spoon or a
melon baller, scoop out the seeds to create a small tomato bowl. Turn the
tomato bowls upside down on a clean towel and leave to drain.

To make the pesto, place the remaining ingredients into a food processor
and blend until combined. Using a small spoon, fill the drained tomato
bowls with the pesto mixture.

Serve immediately.

Chargrilled Vegetables with Country Spice Sauce


Makes: 6-8 servings.
Vegetables:
16 mushroom caps
4 zucchini, sliced lengthways
16 spring onions, trimmed
16 asparagus spears

Country Spice Sauce:


1 onion, peeled and cut into quarters
4 garlic cloves
2 tsp extra virgin olive oil (or preferably coconut oil)
2 red capsicums
1 tbsp whole almonds, raw (whole) crushed
2 large tomatoes, roughly chopped
1 tsp paprika

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1 thick slice of gluten-free sourdough bread, broken up


into rough chunks
2 tbsp red wine vinegar
1 tsp soft brown sugar(or Stevia equivalent)
Black pepper, freshly ground

Method of preparation
Preheat oven to 250 C.

To prepare the sauce, place the onion and garlic cloves onto half of a
baking tray and drizzle with the oil. Place the capsicums directly onto the
oven shelf and put the baking tray on the shelf below so that the capsicums
sit over the empty part of the tray (to catch any juices). Reduce the oven
temperature to 220 C and bake for 35 minutes (the garlic will probably
only take 20 minutes to cook, so it may need to be removed from the oven
before the capsicums).

While the capsicums are roasting, use a dry frying pan to toast the almonds,
shaking them over medium heat until they brown, but not burn. Place
them on a plate to cool. Prepare the tomatoes by removing their cores and
cutting a small cross in the end of each tomato. Place the tomatoes in a
heatproof bowl and cover with boiling water. After about 1 minute, drain
the water and transfer the tomatoes to a bowl of cold water. Peel off the
tomato skins. Cut each tomato into quarters and squeeze out the seeds.
Transfer the cooked capsicums to a bowl, cover and leave until cool enough
to handle. Peel off the capsicum skins, holding them over a bowl to catch
any juices. Discard the skins and remove the seeds. Save the capsicum
juice for use later.

Place the capsicum flesh in a food processor with the onion, the flesh
squeezed from the garlic cloves, almonds, tomatoes, paprika, bread, vinegar
and sugar. Season with black pepper. Process until smooth. Use the saved
capsicum juice to thin the sauce if desired. Store in the refrigerator until
required. Cook the mushrooms, zucchini, spring onions and asparagus on
the barbecue for about 10 minutes, or until just tender.

Serve with the sauce.

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Chargrilled Vegetable Skewers


Makes: 4 servings.
Vegetables:
8 small onions, peeled and cut in half
2 zucchini, each cut into 8 pieces
16 button mushrooms
1 green capsicum, cut into 16 squares
1 red capsicum, cut into 16 squares

Marinade:
1 tbsp organic raw honey
2 tbsp balsamic vinegar
2 tsp fresh ginger, finely chopped
1 garlic clove, crushed
2 tbsp lemon juice
2 tbsp fresh herbs, such as parsley, chives or rosemary,
chopped

Method of preparation
Soak some bamboo skewers in cold water for 15 minutes (so they will not
burn when using them on the barbecue or grill). Arrange the vegetables
on the skewers. Combine all ingredients for the marinade and brush over
the vegetables. Barbecue or chargrill the vegetable skewers for about
10 minutes, turning several times until cooked and brushing with the
remaining marinade.

Serve immediately.

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Vegetable Burgers
Makes: 6 servings.
Patties:
500 ml chicken stock
200 g red lentils
2 bay leaves
400 g carrots
2 tbsp almonds, chopped
1 tbsp chives, snipped
1 egg
80 g Flaxseed meal
1 tsp extra virgin olive oil (or preferably coconut oil)

Sauce:
400 g extra ripe tomatoes, diced
60 ml red wine
1 tsp dried oregano
1 garlic clove, crushed

Method of preparation
In a saucepan, add the stock, lentils and bay leaves. Bring to a boil, cover
and cook over low heat for 20 minutes. While the lentils are cooking,
grate the carrots and then combine with the almonds, chives, egg and
breadcrumbs.

Prepare the sauce by putting the tomatoes, wine, oregano and garlic in
another saucepan. Bring to a boil and simmer uncovered for 10 minutes,
stirring occasionally. Combine the lentils and carrot mixture and form into
six patties. Heat a non-stick frying pan, add the oil and cook the patties
over medium heat for 3-4 minutes on each side.

Serve with the sauce.

Variation:
Use vegetable stock for a vegetarian meal.

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Meditteranean Chick Peas


Makes: 6 servings.
1 tbsp extra virgin olive oil (or preferably coconut oil)
1 onion, finely chopped
2 tsp ground coriander
Black pepper, freshly ground
800 g chick peas
250 g button mushrooms, sliced
100 ml white wine vinegar
2 large tomatoes, skinned, roughly chopped
2 tbsp coriander leaves or parsley, chopped

Method of preparation
Soak chick peas overnight. In the morning, drain water. Refill with filtered
water approximately 5cm above the chick peas, semi-cover with lid and
simmer at a low heat for approximately one to two hours until cooked and
chick peas are soft but whole.

In a large saucepan, heat the oil, add the onion and cook for 3-4 minutes
until golden brown. Add the ground coriander and little black pepper and
stir to combine.

Prepare the tomatoes by removing their cores and cutting a small cross in
the end of each tomato. Place the tomatoes in a heatproof bowl and cover
with boiling water. After about 1 minute, drain the water and transfer
the tomatoes to a bowl of cold water. Peel off the tomato skins. Cut each
tomato into quarters, squeeze out the seeds and chop. Add the chick peas,
mushrooms, wine and tomatoes. Bring to a boil, then reduce the heat and
simmer uncovered for 10 minutes.

Serve sprinkled with coriander leaves or parsley.

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Home-Made Falafel
Makes: 6 servings.
1 large onion
650 g chick peas
1 egg
2 tbsp lemon juice
1 garlic clove
1 large handful parsley
1 large handful coriander leaves
1 tsp ground cumin

Method of preparation
Soak chick peas overnight. In the morning, drain water. Refill with filtered
water approximately 5cm above the chick peas, semi-cover with lid and
simmer at a low heat for approximately one to two hours until cooked and
chick peas are soft but whole.

Preheat oven to 180 C.

Chop the onion in a food processor. Add the chick peas, egg, lemon juice,
garlic, parsley, coriander and cumin to the food processor and process until
well mixed. Form the mixture into about 20 small balls. Place on a greased
baking tray and bake for 20 minutes, turning the falafel balls once.

Serve with a salad.

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Ratatouille
Makes: 6 servings.
1 large eggplant, sliced
Cooking spray, extra virgin olive oil (or preferably
coconut oil)
500 g zucchini, sliced
4 large tomatoes, sliced
1 red capsicum, sliced
1 handful basil, torn
2 garlic cloves, crushed

Method of preparation
Preheat oven to 200 C and a chargrill plate or chargrill pan to hot.

Coat the eggplant with a light coat of olive oil and cook on chargrill plate
or chargrill pan until brown. Spray an ovenproof dish with olive oil and
place the eggplant slices on the bottom. Cover with half the sliced zucchini,
tomato and capsicum. Sprinkle with basil and garlic. Repeat the layers and
spray lightly with olive oil. Cover with lid and bake for 40 minutes or until
the vegetables are tender.

Serve immediately

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Bean and Spinach Curry


Makes: 6-8 servings.
2 tsp macadamia oil or extra virgin olive oil (or
preferably coconut oil)
2 medium/large onions, peeled and cut into quarters
1 tsp ground cumin
1 tsp ground fenugreek
1 tbsp ground coriander
1 tsp fresh ginger, chopped
1 tsp chilli, chopped
4 tomatoes, roughly chopped
400 g green beans, topped and tailed
250 g spinach leaves, trimmed
185 ml water

Method of preparation
In a saucepan, heat the oil and gently saut the onion, cumin, fenugreek,
coriander, ginger and chilli for 4-5 minutes, stirring several times. Add
the tomatoes, beans, spinach and water and bring to a boil. Cover and
simmer for 10-15 minutes, stirring several times. Add spinach, allow to
wilt, cooking through for another 5 minutes.

Serve with basmati rice.

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Caramelised Onions
Makes: 8-10 servings.
1 tbsp extra virgin olive oil (or preferably coconut oil)
2 large onions, thinly sliced
1 tsp brown sugar, soft (optional)
2 tbsp balsamic vinegar

Method of preparation
In a saucepan, heat the oil. Add the onions and sugar. Cover and leave to
cook over low heat for 30 minutes, stirring occasionally. Add the balsamic
vinegar and increase the heat, stirring constantly for 15 minutes, or until
the onions are a rich brown colour.

Dicey Spicy Veggies


Makes: 4-6 servings.
1 tsp extra virgin olive oil (or preferably coconut oil)
1 garlic clove, crushed
2 tsp lemongrass, white part only, thinly sliced
1 tsp fresh ginger, chopped
1 small chilli, seeded and thinly sliced
2 tbsp chicken stock (or gluten-free tamari sauce)
400 g cabbage, shredded
100 g mushrooms, sliced
1 red capsicum, sliced
180 g snow pea sprouts (see page 210)
Mint

Method of preparation
In a large saucepan, heat the oil over low heat and cook the garlic,
lemongrass, ginger and chilli for 2-3 minutes. Add the stock and bring to a
boil. Add the cabbage, mushrooms and capsicum to the pan and stir over
medium heat for 4-5 minutes until hot. Add the sprouts and mint and toss
to combine.

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Serve immediately.
Variation:
Use vegetable stock for a vegetarian meal.

Almond Broccolini
Makes: 4 servings.
400 g broccolini
125 ml chicken stock
30 g almonds, raw (whole)
2 tsp lemon zest, finely grated
1 garlic clove
Black pepper, freshly ground

Method of preparation
Steam the broccolini for 2-3 minutes until tender.

While the broccolini is cooking, heat the stock in a saucepan over low
heat. Transfer the stock to a food processor and process with the almonds,
lemon zest and garlic. Season with black pepper.

Toss through the broccolini and serve immediately.


Variation:
Use vegetable stock for a vegetarian meal.

Ginger Snow Peas and Mushrooms


Makes: 4 servings.
1 garlic clove, lightly smashed
185 ml chicken stock
300 g snow peas, trimmed
150 g mushrooms, sliced
6 spring onions, sliced
2 tsp fresh ginger, thinly sliced
2 tsp gluten-free tamari sauce

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Method of preparation
In a saucepan, add the stock and smashed garlic clove. Bring to a boil and
allow the stock to reduce to 60 ml. Remove the garlic clove.

In a large frying pan (or wok), add the reduced stock, snow peas,
mushrooms, spring onions and ginger. Stir-fry for 3-4 minutes, tossing
frequently. Add the tamari.

Serve with steamed rice.

Variations:
Use vegetable stock for a vegetarian meal. Add multiple types of
mushrooms.

Brussels Sprout Stir-fry


Makes: 4 servings.
1 tbsp almonds, raw (whole), crushed
1 tbsp sesame seeds (optional)
1 tsp extra virgin olive oil (or preferably coconut oil)
1 tsp sesame oil
1 small onion, sliced
1 garlic clove
500 g Brussels sprouts, trimmed and sliced lengthways into
4 or 5 pieces
2 tbsp orange juice

Method of preparation
In a dry frying pan, toast the almonds and sesame seeds (optional) over
medium heat. Place them on a plate to cool. In the same frying pan, heat
the olive oil and sesame oil. Add the onion and garlic to the pan and cook
for 2-3 minutes. Add the Brussels sprouts and orange juice and stir-fry for
3-4 minutes or until just tender.

Serve immediately sprinkled with the almonds and sesame.

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Spicy Baked Potato Wedges


Makes: 6 servings.
2 tbsp dried parsley
2 tsp ground cumin
1 tsp sumac
1 tsp paprika
tsp Black pepper, freshly ground
750 g organic or biodynamic potatoes, peeled and cut into
wedges.
Cooking spray, extra virgin olive oil (or preferably
coconut oil)

Method of preparation
Preheat oven to 220 C.

Spread a sheet of parchment or baking paper on a flat baking tray. Place


the parsley, cumin, sumac, paprika and black pepper into a large Pyrex
(glass) container with lid. Close the bag and shake to mix the ingredients.
Add the potato wedges to the bag and, holding the neck of the bagclosed,
shake to coat the potatoes with the spices. Arrange the potatoes in a single
layer on the parchment or baking paper. Lightly spray the potato wedges
with olive oil and bake for 25 minutes or until the golden brown.

Serve immediately.

Tomato Cooked Zucchini


Makes: 4 servings.
400 g extra ripe tomatoes, diced
185 ml vegetable stock
4 tsp lemon zest, finely grated
1 tsp coriander seeds
600 g small zucchini
250 g spring onion bulbs, trimmed but left whole
40 g raisins (preservative free)

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Method of preparation
In a saucepan, combine the tomatoes, stock, lemon zest and coriander
seeds. Bring to a boil, and then reduce the heat. Cover and simmer for
5 minutes. Add the zucchini, spring onion bulbs and raisins. Cover and
simmer for 10 minutes.

Serve immediately.

Pan-Braised Leeks
Makes: 4 servings.
250 ml chicken stock
4 small leeks, washed thoroughly
4 bay leaves
A few sprigs of thyme
1 tbsp extra virgin olive oil (or preferably coconut oil)
1 tbsp white wine vinegar
1 tsp soft brown sugar (optional)
1 tbsp parsley, chopped

Method of preparation
Put the stock in a large saucepan and bring to a boil. Continue to boil
uncovered and reduce the stock by half. Add the leeks, arranging them in
a single layer. Add the bay leaves, thyme sprigs, olive oil, wine vinegar and
brown sugar and bring to a boil. Cover tightly, reduce the heat to low, and
simmer for 10 minutes. Remove the bay leaves and thyme sprigs.

Serve hot or cold, sprinkled with parsley.

Variation:
Use vegetable stock for a vegetarian meal.

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Fennel in Tomato Sauce


Makes: 4 servings.
2 tsp extra virgin olive oil (or preferably coconut oil)
1 onion, finely chopped
1 garlic clove, crushed
400 g extra ripe tomatoes, diced
100 ml water
2 large fennel bulbs, cut lengthways into quarters
1 tsp dried basil
2 bay leaves
2 tbsp parsley, chopped

Method of preparation
Heat the oil in a saucepan and cook the onion and garlic over low heat
for 2-3 minutes until the onion turns translucent. Add the tomatoes,
water, fennel, basil and bay leaves, cover and simmer for about 2 hours.
Remove the bay leaves.

Serve hot or cold, sprinkled with parsley.

Zucchini with Spinach and Goat Cheese


Makes: 4 servings.
1.5 litre water
3 zucchini, sliced into thin rounds
150 g baby spinach
1 tbsp extra virgin olive oil (or preferably coconut oil)
2 tsp lemon zest, finely grated
50 g goats cheese, crumbled
10 g basil, torn

Method of preparation
In a large saucepan, bring the water to a boil. Add the zucchini and cook for
3 minutes. Drain zucchini in a colander and return to the saucepan. Turn

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the heat to low and add the spinach, olive oil and lemon zest. Stir until the
spinach has wilted. Add goats cheese and basil and lightly season.

Serve immediately.

Roasted Cherry Tomatoes with Asparagus


Makes: 4 servings.
2punnets cherry tomatoes
24asparagus spears cut into 6 cm pieces
1tbsp extra virgin olive oil (or preferably coconut oil)
1tbsp lemon thyme leaves
Black pepper, fresh ground
100 g rocket
Salt

Method of preparation
Preheat oven to 200 C.

Mix the tomatoes, asparagus, oil and thyme together in a large bowl.
Season lightly with salt and black pepper. Transfer to an ovenproof dish
and bake for 10 minutes or until the tomatoes start to split. Remove from
the oven and toss the vegetables with the rocket.

Serve immediately.

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Vegetable Chips
Makes: 8 servings.
1 eggplant (medium), cut into 4-7 mm slices
1 tsp salt
2 zucchinis (medium) cut diagonally into 4-7 mm slices
2 kohl rabi (medium), peeled, 4-7 mm slices
1 jicama (medium), peeled, 4-7 mm slices
110 g green beans, snapped and halved
1 tbsp extra virgin olive oil (or preferably coconut oil)
2 tsp gluten-free tamari sauce

Method of preparation
Toss the slices of eggplant with salt. Let the eggplant sit while you prepare
the other vegetables. Rinse off any briny liquid that forms on the eggplant
and pat the slices dry.

When you have sliced all the vegetables into equal-sized pieces, place
them in a large mixing bowl. Pour oil and tamari overthem, tossing to coat
evenly.

Place coated slices on lightly-greased parchment or baking paper.


Dehydrate at the ovens lowest setting for 3-4 hours, until vegetables are
dried and either chewy or crunchy, depending on your preference. Thicker
slices may require longer time to dehydrate.

They can be stored in an air-tight container at room temperature for 3-4


weeks.

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Mushroom Medley
Makes: 4 servings.
2 tsp sesame seeds
1 tbsp extra virgin olive oil (or preferably coconut oil)
100 g shiitake mushrooms
100 g enoki mushrooms
100 g oyster mushrooms
1 garlic clove, finely sliced
30 ml gluten-free tamari sauce
30 ml vegetable stock
30 g spring onion, finely sliced
tsp cornflour
1 tsp cold water
2 tbsp coriander leaves, chopped

Method of preparation
Preheat oven to 150 C.

In a small frying pan, toast the sesame seeds for 5 minutes over medium
heat, taking care not to burn them. Set aside.

Reduce the heat to medium and add the remaining oil to the frying
pan. Add the mushrooms and garlic and saut for 5 minutes or until the
mushrooms are soft and golden. Add tamari and stock and bring to a boil.
Add the spring onion. Mix cornflour with water, then pour into liquid in
pan and stir over heat until sauce has thickened. Add coriander.

Sprinkle with toasted sesame seeds to serve.

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Brown Lentils and Vegetable Patties


Makes: 4 servings.
Patties:
300 g brown lentils, cooked and drained
3 garlic cloves, crushed
60 g spring onions, finely chopped
180 g zucchini, grated
3 tsp ground coriander
3 tsp garam masala
15 g fresh parsley, finely chopped
3 tbsp fresh chives, finely sliced
1 tbsp extra virgin olive oil (or preferably coconut oil)

Baba ghanoush:
1 eggplant (large), roasted whole until soft
60 ml I juice
1 tbsp tahini
2 garlic cloves
1 tsp salt

Method of preparation
Place half the lentils into a food processor and process to a smooth paste.
Place in bowl and add remaining lentils, garlic, spring onions, zucchini,
coriander, garam masala, parsley and chives. Mix to combine. Using your
hands, form the mixture into 4 equal-sized flat patties. Lightly oil a frying
pan and brown patties on both sides over medium heat.

To prepare the baba ghanoush, place eggplant (minus the skin), lemon
juice, tahini, garlic and salt in food processor. Pulse ingredients until the
mixture is a smooth paste.

Serve lentil patties on salad and top with baba ghanoush.

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Nut-Crusted Vegetable Pots


Makes: 4 servings.
150 g baby eggplant, sliced
150 g zucchini, sliced
150 g baby yellow squash, sliced
2 roma tomatoes, halved
1 tbsp extra virgin olive oil (or preferably coconut oil)
4 garlic cloves, chopped
30 g flat-leaf parsley, chopped
Black pepper, freshly ground
1 tbsp balsamic vinegar
150 g raw almonds, whole or crushed
8 gluten-free crackers, crushed
Cooking spray, extra virgin olive oil (or preferably
coconut oil)
4 tbsp pesto
Salt

Method of preparation
Preheat oven to 180 C.

Place eggplant, zucchini, baby yellow squash and tomatoes in a baking


pan. Lightly drizzle with olive oil, sprinkle with garlic and half the parsley
and season with salt and pepper. Bake for 20 minutes or until vegetables
are tender. Roughly chop tomatoes and divide the vegetables between 4
ramekin dishes. Drizzle over vinegar. Mix parsley, almonds and crackers
in a small bowl and sprinkle over the vegetables. Spray the vegetables and
topping lightly with virgin olive oil cooking spray and return to the oven
for 10-15 minutes.

Serve hot with pesto.

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Asian Vegetable Stir-Fry


Makes: 4 servings.
Extra virgin olive oil (or preferably coconut oil)
2 Thai chillies, seeded and grated thin
2 garlic cloves, crushed
1 tsp ginger, peeled and grated
Spring onions (to taste) cut into 5 cm lengths
2 celery stalks, julienned
60 ml water
200 g yellow zucchini, julienned
100 g bean sprouts (See page 210)
200 g snow peas, thinly sliced
red capsicum, thinly sliced
150 g almonds, toasted
20 g Thai basil1 tsp herb seasoning salt
4 tbsp sesame seeds, roasted

Method of preparation
Heat a lightly oiled wok (or large frying pan) over medium to hot heat.
Stir-fry the chillies, garlic and ginger for 1 minute. Add the spring onions
and celery, cooking for an additional minute. Add the water, zucchini,
bean sprouts, snow peas and capsicum and continue to cook, stirring for 3
minutes. Stir in the almonds and basil, and season with the herb seasoning
salt.

Serve immediately, sprinkled with sesame seeds.

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Spicy Baked Beans


Makes: 4 servings.
Cooking spray, extra virgin olive oil (or preferably
coconut oil)
onion, chopped
4 garlic cloves, peeled and crushed
1 tbsp ground coriander seeds
1 tbsp ground cumin
1 tsp turmeric
1 tsp garam masala
tsp chilli powder
Black pepper, freshly ground
400 g zucchini, halved and sliced lengthwise in large pieces
240 ml vegetable stock
2 tomatoes, chopped
1 celery stalk, thinly sliced
300 g butter beans, cooked and drained
Salt

Method of preparation
Lightly oil a large saucepan and heat over medium heat. Add the onion,
garlic, coriander seeds, cumin, turmeric, garam masala, chilli powder, salt
and pepper and saut for 2 minutes. Add zucchini and 2 tablespoons of
vegetable stock to the pan and cook for 3 minutes. Stir in the tomatoes,
celery, butter beans and remaining stock. Reduce heat and simmer for
15-20 minutes.

Serve immediately.

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Sauted Beans and Asparagus


Makes: 6 servings.
Extra virgin olive oil (or preferably coconut oil)
1 leek, finely sliced
2 spring onions, chopped
2 garlic cloves, peeled and crushed
400 g asparagus, steamed
400 g round beans, steamed
Black pepper, freshly ground
2 tsp parsley, chopped
Salt

Method of preparation
In a lightly oiled saucepan, saut the leek, spring onion and garlic over
medium heat for 5 minutes. Add asparagus and beans and continue to stir
over heat for 3 minutes. Season with salt and pepper.

Serve hot, garnished with parsley.

Tahini Beans
Makes: 4 servings.
Extra virgin olive oil (or preferably coconut oil)
2 garlic cloves, crushed
1 tbsp brown mustard seeds, lightly crushed
1 tsp fresh ginger, grated
1 tsp coriander seeds
tsp fenugreek seeds, lightly crushed
180 ml vegetable stock
500 g snake beans, cut into 5cm lengths
2 tbsp tahini
1 tbsp fresh coriander leaves

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Method of preparation
Heat a large, lightly oiled frying pan over a medium to hot heat. Add garlic,
mustard seeds, ginger, coriander seeds and fenugreek seeds and stir for
1 minute. Add the beans and half the stock to the pan. Cook for about 5
minutes, stirring until the beans are tender. Mix the tahini and remaining
vegetable stock in a small bowl. Add to the bean mixture and cook for 2
minutes until the liquid has reduced.

Stir in fresh coriander and serve hot or cold.

Oven-Roasted Tomatoes
Makes: 4 servings.
4 tomatoes
Garlic, thinly sliced
Black pepper, freshly ground
Fresh basil, shredded
Fresh oregano
Extra virgin olive oil (or preferably coconut oil)
Salt

Method of preparation
Preheat oven to 200 C.

Cut the tomatoes in half and place them in a baking dish with 1-2 garlic
slices on top. Lightly sprinkle the tomatoes with salt, pepper and shredded
basil and oregano. Drizzle with olive oil. Roast for 25 minutes or until
soft.

Serve immediately.

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Spiced Cabbage
Makes: 4 servings.
2 garlic cloves, peeled and crushed
1 tsp fennel seeds
1 tbsp mustard powder
Extra virgin olive oil (or preferably coconut oil)
50 g onion, finely chopped
200 ml vegetable stock
600 g red cabbage, shredded
Black pepper, freshly ground
Salt

Method of preparation
In a large saucepan, saut garlic, fennel seeds, mustard powder, salt and
pepper in a pan over low heat until fragrant. Add a light drizzle of extra
virgin olive oil (or preferably coconut oil) to the pan, add the onion, and
saut for 3 minutes. Add the stock and cabbage and simmer covered for 5
minutes. Uncover, lower the heat, and simmer for 5 additional minutes or
until the liquid is reduced.

Serve immediately.

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166
Salads

167
Salads
Foreword ........................................................................................... 170

Asparagus with Roasted Vegetables and Feta ......................... 171

Spicy Chicken with Rice Noodles and Bean Sprouts ............. 171

Chicken and Rice with Tomatoes ................................................ 172

Lamb and Chick Pea Salad ........................................................... 172

Basic Side Salad ............................................................................... 173

Salmon And Broad Bean Salad .................................................... 173

Tossed Salad with Feta and Pine Nuts....................................... 173

Tasty Relish ...................................................................................... 174

Honey Celeriac ................................................................................. 174

Spicy Green Beans .......................................................................... 175

Zesty Beetroot Salad ....................................................................... 176

Bean Salad ....................................................................................... 177

Carrot Nut Salad.............................................................................. 178

Roasted Capsicum Salad ............................................................... 179

Fresh Broccoli Salad....................................................................... 180

Thyme Honey Coleslaw .................................................................. 181

Red Cabbage ..................................................................................... 181

Pineapple, Carrot and Raisin Salad ........................................... 182

168
Fresh Papaya Salad ........................................................................ 183

Spiced Salad ..................................................................................... 184

Salmon Nicoise ................................................................................. 185

Green Bean Salad ............................................................................ 186

Beetroot and Carrot Salad ............................................................ 187

Basic Coleslaw.................................................................................. 188

Dill Coleslaw ..................................................................................... 189

Asian Coleslaw ................................................................................. 189

Mexican Coleslaw ............................................................................ 190

Mustard Chicken Salad .................................................................. 191

Roast Beef and Beetroot Salad..................................................... 192

Asian Beef Salad .............................................................................. 193

Roasted Lamb and Tomato Salad ................................................ 194

Citrus Salad with Nutty Salsa ...................................................... 195

Mediterranean Bean Salad ........................................................... 196

Mediterranean Salad ...................................................................... 197

Spinach and Artichoke Salad with Spiced Nuts ...................... 198

Eggplant Salad ................................................................................. 199

Italian Salad ..................................................................................... 200

Rocket Salad with Dill Vinaigrette ............................................. 201

Gluten-Free Tabouleh .................................................................... 202

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Foreword

S alads are one of the simplest dishes to make. Add your favourite
ingredients to a bed of leafy greens, toss with a little lemon juice or
balsamic vinegar and some good quality extra virgin olive oil and you
have a filling, super-healthy meal.

Below are a few quick and easy salads that can be tossed together and
enjoyed as a side dish and some others that contain protein and can be
considered complete meals.

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Asparagus with Roasted Vegetables and Feta


Makes: 1 serving

red capsicum, roasted and sliced thick


2 asparagus spears, trimmed and cooked
zucchini, roasted and thinly sliced
fennel bulb, roasted and thinly sliced
garlic clove, crushed
1 tbsp thyme leaves
3 tbsp of dressing of your choice
15 g baby spinach
25 g feta

Method of preparation
Combine all the ingredients, toss and serve.

Spicy Chicken with Rice Noodles and Bean Sprouts


Makes: 2 servings

100 g chicken breast, cooked


60 g rice noodles, cooked
1 tbsp fresh ginger, grated
red chilli (large), finely chopped
red capsicum, thinly sliced
26 g bean sprouts (See page 210)
Coriander, roughly torn
Mint, roughly torn

Method of preparation
Combine all the ingredients, toss and serve.

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Chicken and Rice with Tomatoes


Makes: 1 serving

100 g chicken breast, poached


55 g wild rice or brown rice, cooked
70 g yellow teardrop tomatoes, halved
1 spring onion, finely slicedMint, roughly chopped
witlof, finely sliced sliced

Method of preparation
Combine all the ingredients, toss and serve.

Lamb and Chick Pea Salad


Makes: 2 servings

100 g lamb, cooked


100 g chick peas, cooked
70 g cherry tomatoes, halved
Red onion, finely sliced
Flat-leaf parsley, roughly chopped
Mint, roughly torn
70 g baby spinach, shredded
20 g watercress

Method of preparation
Combine all the ingredients, toss and serve.

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Basic Side Salad


Makes: 1 serving

60 g salad leaves
1 tomato, diced
1 avocado, sliced and drizzled with lemon juice

Method of preparation
Combine all the ingredients, toss and serve.

Salmon And Broad Bean Salad


Makes: 1 serving

130 g broad beans, cooked


100 g grilled salmon
1 celery stalk, diced
red capsicum, diced

Method of preparation
Combine all the ingredients, toss and serve.

Tossed Salad with Feta and Pine Nuts


Makes: 1 serving

70 g baby spinach
20 g rocket
50 g goat or sheeps feta
45 g olives
20 g toasted pine nuts

Method of preparation
Combine all the ingredients, toss and serve.

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Tasty Relish
Makes: 1 serving

100 g corn, cut from the cob


red capsicum, diced
1 tomato, diced
cucumber, diced

Method of preparation
Combine all the ingredients, toss and serve.

Honey Celeriac
Makes: 4 servings.
Salad:
1 celeriac bulb (about 450 g), peeled, cut into thin strips
2 tbsp lemon juice
300 g mixed lettuce leaves
250 g cherry tomatoes

Dressing:
2 tbsp orange juice
1 tbsp extra virgin olive oil (or preferably coconut oil)
1 tbsp tarragon vinegar
2 tsp organic raw honey
1 tsp Dijon mustard, gluten-free
1 tsp orange zest, finely grated

Method of preparation
Toss the celeriac with lemon juice to prevent it going brown. Combine all
the dressing ingredients and pour over the celeriac. Line a shallow bowl
with lettuce leaves, pile the celeriac into the centre and decorate with
cherry tomatoes.

Serve immediately.

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Spicy Green Beans


Makes: 4 servings.
1 tbsp walnut pieces
500 g green beans, topped and tailed
2 tsp walnut oil or extra virgin olive oil (or preferably
coconut oil)
1 small onion, finely chopped
1 tsp hot mustard
2 tsp paprika
2 tbsp white wine vinegar
Black pepper, freshly ground

Method of preparation
In a dry frying pan, toast the walnuts over medium heat until golden
brown. Place them on a plate to cool. Steam the beans for 3-4 minutes
until just tender. While the beans are steaming, heat the oil in a frying
pan and cook the onion over low heat for 3-4 minutes. Add the mustard,
paprika, vinegar and drained beans. Season with black pepper.

Serve tossed and topped with the toasted walnuts.

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Zesty Beetroot Salad


Makes: 4 servings.
1 tsp cumin seeds
2 tsp sesame seeds
2 tsp extra virgin olive oil (or preferably coconut oil)
1 small onion, finely chopped
1 garlic clove, crushed
3 beetroots, peeled and grated
125 ml red wine vinegar
2 tsp horseradish sauce

Method of preparation
In a frying pan, fry the cumin seeds and sesame seeds for 1-2 minutes
over medium heat, stirring constantly, until the sesame seeds are golden
brown. Put on a plate to cool and set aside. Add the olive oil to the hot
frying pan and cook the onion and garlic for about 3 minutes over low
heat, taking care that the onion does not brown. Add the beetroot and
continue cooking, stirring constantly, for 3-4 minutes. Add vinegar and
simmer for 3 minutes, stirring occasionally. Stir in the horseradish and
toasted seeds.

Serve hot or cold.

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Bean Salad
Makes: 4 servings.
Salad:
200 g green beans, topped and tailed, halved
100 g snake beans, cut into 6 cm lengths
50 g button mushrooms, sliced
red capsicum, sliced
green capsicum, sliced
35 g mung bean sprouts (see page 210)
1 large handful parsley, chopped

Dressing:
1 garlic clove, crushed
1 tsp dried rosemary, crumbled
2 tbsp lemon juice
1 tbsp extra virgin olive oil (or preferably coconut oil)
Black pepper, freshly ground

Method of preparation
Steam the green beans and snake beans for 3-4 minutes or until just
tender. Rinse immediately under cold water and drain. Combine the beans
with the mushrooms, capsicums, sprouts and parsley. Combine the garlic,
rosemary, lemon juice and olive oil to make the dressing. Season with
black pepper and pour over the salad to taste.

Leave to stand for at least 10 minutes before serving.

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Carrot Nut Salad


Makes: 4 servings.
1 tbsp hazelnuts, chopped
250 g carrots, peeled and finely grated
2 spring onions, sliced
45 g sunflower sprouts (See page 210)
2 tsp sunflower seeds
orange, juiced
2 tsp extra virgin olive oil (or preferably coconut oil)
Black pepper, freshly ground

Method of preparation
In a dry frying pan, toast the hazelnuts over medium heat until golden
brown. Place them on a plate to cool. Toss the carrots with the spring
onions, sunflower sprouts, sunflower seeds and half the toasted hazelnuts.
Process the remaining hazelnuts, the orange juice and olive oil in a food
processor. Pour over the salad and season with black pepper.

Serve immediately.

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Roasted Capsicum Salad


Makes: 4 servings.
4 red capsicums
1 tbsp pine nuts
60 g watercress
100 g baby spinach
4 very ripe tomatoes, sliced
1 tbsp extra virgin olive oil (or preferably coconut oil)
1 tbsp balsamic vinegar
1 tbsp basil, chopped

Method of preparation
Preheat oven to 250 C.

Arrange the capsicums on an oven shelf and put a baking tray on the shelf
below to catch any juices. Bake for 30 minutes or until the skin has blistered
and blackened. Place the capsicums in a bowl, cover and leave until cool
enough to handle. Peel off and discard the capsicum skins. Remove the
seeds. Do not wash the capsicum as this dilutes the flavour. Slice into
strips. In a dry frying pan, toast the pine nuts over low to medium heat
until golden brown. Place on a plate to cool.

Divide the watercress and spinach among individual serving dishes.


Arrange the tomatoes and capsicum strips on top. Combine the oil and
vinegar and drizzle a little over each salad. Top with the basil and toasted
pine nuts.

Serve immediately.

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Fresh Broccoli Salad


Makes: 4 servings.
1 tbsp sesame seeds
500 g broccoli florets
100 g snow peas, trimmed
300 g baby corn, halved lengthways
4 spring onions, sliced
2 tsp sesame oil
2 tbsp lemon juice
2 tsp gluten-free tamari sauce

Method of preparation
In a dry frying pan, toast the sesame seeds over medium heat. Place them
on a plate to cool. Steam the broccoli for 3-4 minutes. Rinse immediately
under cold filtered water and drain well. Steam the snow peas for 1-2
minutes. Rinse under cold water and drain. Place the broccoli, snow peas,
baby corn and spring onions in a serving dish and toss together. Combine
the sesame oil, lemon juice and tamari. Drizzle over the salad and sprinkle
with the toasted sesame seeds.

Serve immediately.

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Thyme Honey Coleslaw


Makes: 4 servings.
Salad:
450 g savoy cabbage, finely shredded
1 apple, thinly sliced
125 g celery, thinly sliced
1 tbsp pecans, chopped

Dressing:
1 orange
2 tsp organic raw honey
1 tsp macadamia oil or extra virgin olive oil (or
preferably coconut oil)
1 tbsp thyme leaves

Method of preparation
Combine the cabbage, apple and celery. To make the dressing, finely grate
the zest from the orange and then squeeze out its juice. Combine the zest
and juice with the honey, oil and thyme. Add the dressing to the salad to
taste and toss well.

Serve immediately, topped with pecans.

Red Cabbage
Makes: 4 servings.
2 tsp extra virgin olive oil (or preferably coconut oil)
1 small onion, halved and sliced
red cabbage (small), shredded
1 apple, peeled, cored and sliced
125 ml apple cider vinegar
tsp caraway seeds
2 tsp sesame seeds, toasted

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Method of preparation
In a frying pan, heat the oil and add the onion. Cook over low heat for
2-3 minutes, ensuring the onions do not brown. Add the cabbage, apple,
vinegar and caraway seeds. Cook, covered, for 15 minutes, then uncover
and continue cooking until the liquid has evaporated.

Refrigerate until needed or serve hot, sprinkled with sesame seeds.

Pineapple, Carrot and Raisin Salad


Makes: 4 servings.
125 g raisins
450 g tin of pineapple pieces in juice, drained
4 carrots, peeled and finely grated
2 tbsp sunflower seeds
2 tbsp lemon juice
2 tbsp mint, chopped

Method of preparation
Combine the raisins, pineapple, carrot and sunflower seeds. Mix well. To
prepare the dressing, combine the lemon juice and mint. Add to the salad
and toss lightly.

Serve immediately.

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Fresh Papaya Salad


Makes: 4 servings.
Salad:
2 tbsp peanuts, unsalted
1 green papaya (small), peeled and grated
100 g snow peas, trimmed
1 red onion (small), thinly sliced
1 carrot, grated
1 red capsicum, thinly sliced
1 handful mint
1 handful coriander sprigs
1 handful purple Thai basil (or use green basil)

Dressing:
1 tsp soft brown sugar
Juice of 2 limes
Zest of 2 limes, finely grated
1 tsp fish sauce
1 tsp chilli, chopped

Method of preparation
In a dry frying pan, toast the peanuts over medium heat until golden
brown. Place them on a plate to cool. When cool, roughly chop the peanuts.
Combine the papaya, snow peas, onion, carrot, capsicum, mint, coriander
and basil in a serving bowl. Gently toss together. To prepare the dressing,
combine the brown sugar, lime zest, lime juice, fish sauce and chilli and
pour over the salad. Toss well.

Serve topped with the toasted peanuts.

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Spiced Salad
Makes: 4 servings.
1 tsp ground cumin
1 lemon, juiced
Zest of 1 lemon, finely grated
1 garlic clove, crushed
2 tbsp extra virgin olive oil (or preferably coconut oil)
800 g lamb leg steaks
250 g baby spinach
100 g low-fat feta, crumbled
red onion, finely sliced
2 oranges, segmented
4 g coriander, roughly chopped

Method of preparation
Preheat a chargrill plate or chargrill pan to hot.

Place cumin, lemon juice and zest, garlic and half the oil in a large dish and
mix well. Coat the lamb thoroughly with the mixture, then cover and set
aside for 10 minutes to marinate. Meanwhile, place the remaining oil in a
bowl, add spinach, feta, onion, oranges and coriander and toss well. Cook
the lamb on the chargrill plate for 3 minutes on each side or until done to
your liking.

Serve with the salad.

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Salmon Nicoise
Makes: 4 servings.
2 heads cos lettuce leaves, torn
400g grilled salmon, chunked
170 g artichoke hearts, drained and quartered
8 black and/or green olives
100 g jicama, peeled and julienned
100 g clover or broccoli sprouts (See page 210)
35 g pepperoncini peppers
4 anchovy filets
avocado (medium), peeled and cubed
80 ml gluten-free Dijon remoulade sauce or gluten-free
Caesar salad dressing,
Lemon wedges

Method of preparation
Arrange the lettuce on large serving platter. Arrange separate mounds of
salmon, artichoke, olives, jicama, sprouts, peppers, anchovies and avocado
over the platter. Drizzle with lemon juice.

Serve immediately with a small bowl of Dijon remoulade sauce or Caesar


dressing.

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Green Bean Salad


Makes: 4 servings.
Salad:
440 g green beans, steamed lightly
4 tomatoes, quartered, seeded and sliced
1 red onion, sliced
4 spring onions, sliced
500 g bean sprouts (See page 210)
Cashew nuts and coriander leaves, to garnish
(optional)

Dressing:
2 tbsp coriander, chopped
4 garlic cloves, chopped
4 tsp gluten-free fish sauce
4 limes, juiced
2 red chilli, chopped
2 tsp organic raw honey

Method of preparation
Prepare the dressing by combining together the coriander, garlic, fish
sauce, lime juice, chilli and honey. Mix well and set aside. Combine the
beans with the sliced tomato, onion, spring onions and bean sprouts. Pour
the dressing over the mixture and toss well.

Serve garnished with roasted cashew nuts and coriander leaves, if


desired.

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Beetroot and Carrot Salad


Makes: 4 servings.
Salad:
1 beetroot, grated
1 carrot, grated
1 whole head of broccoli, finely chopped
savoy cabbage, shredded fine
3 spring onions, sliced
2 garlic cloves, crushed
2 tbsp pumpkin seeds
2 tbsp walnuts, chopped
2 tbsp parsley, chopped

Dressing:
3 tbsp red wine vinegar
1 tsp wholegrain mustard
2 tbsp extra virgin olive oil (or preferably coconut oil)
Salt and pepper

Method of preparation
Combine the red wine vinegar, mustard and olive oil. Mix well, season with
salt and pepper, and set aside. In a large bowl, mix the beetroot, carrot,
broccoli, cabbage, onions, garlic and pumpkin seeds. Pour the dressing
over the top and toss well.

Serve sprinkled with walnuts and parsley.

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Basic Coleslaw
Makes: 4 servings.
Juice of lemon
2 tsp natural mustard
20 ml organic mayonnaise or tahini
head red cabbage, shredded
head green cabbage, shredded
red onion, chopped
zucchini, thinly sliced
Salt

Method of preparation
Combine the lemon juice, salt, mustard and mayonnaise and pour over the
cabbage, onion and zucchini. Mix well.

Refrigerate for about two hours to develop flavours.

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Dill Coleslaw
Makes: 4 servings.
2 tsp natural mustard
60 ml extra virgin olive oil (or preferably coconut oil)
head red cabbage, shredded
head green cabbage, shredded
1 tbsp spring onions, chopped
zucchini, thinly sliced
radish, finely sliced
2 tsp caraway seeds
tsp fresh dill, chopped
lemon, juiced
Salt

Method of preparation
Combine the lemon juice, salt, mustard and olive oil and pour over the
cabbage, spring onion, zucchini, radish, caraway seeds and dill. Mix well.

Refrigerate to develop flavours for about two hours.

Asian Coleslaw
Makes: 4 servings.
120 ml extra virgin olive oil (or preferably coconut oil)
3 tbsp rice vinegar
1 tbsp gluten-free tamari sauce
1 daikon (about 5 cm), shredded
head red cabbage, shredded
head green cabbage, shredded
red onion, chopped
1 zucchini, thinly sliced
2 tbsp sesame seeds

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Method of preparation
Combine the olive oil, rice vinegar, and tamari and pour over the daikon,
cabbage, onion and zucchini. Mix well. Sprinkle with sesame seeds.

Refrigerate for about two hours to develop the flavours.

Mexican Coleslaw
Makes: 4 servings.
100 ml organic preservative free (preferably home made)
mayonnaise or tahini
1 tbsp lime juice
head red cabbage, shredded
head green cabbage, shredded
red onion, chopped
red capsicum, thinly sliced
jalapeo pepper, chopped (optional)
1 tbsp black olives, chopped
tsp coriander, chopped
Chilli pepper flakes
lemon, juiced
Salt

Method of preparation
Combine the lemon juice, salt, mayonnaise and lime juice and pour over
the cabbage, onion, capsicum, jalapeo pepper, olives, coriander and chilli
pepper flakes. Mix well.

Refrigerate for about two hours to develop the flavours.

Note: Handle jalapeo with gloves, and rinse carefully after handling to
avoid burning your skin or eyes.

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Mustard Chicken Salad


Makes: 4 servings.
1 tbsp herb mustard
1 garlic clove, crushed
1 lime, juiced
800 g chicken tenderloins
50 g snow peas
100 g rocket leaves
12 cherry tomatoes, halved
1 small avocado, sliced
14 g basil, roughly chopped
red onion, finely sliced
1 tbsp extra virgin olive oil (or preferably coconut oil)
2 tsp balsamic vinegar

Method of preparation
Preheata chargrill plate or chargrill pan to hot.

Mix mustard, garlic and lime juice in a bowl. Add the chicken, turning
to coat thoroughly. Cover and chill for 30 minutes. In a small saucepan,
bring some lightly salted water to a boil. Blanch the snow peas for less than
1 minute or preferably use raw. If blanched, drain and cool them under
cold running water. Cook chicken on the grill for 5 minutes on each side.
Remove from heat and set aside for 5 minutes to rest. Place the snow peas,
rocket, tomatoes, avocado, basil and onion in a large salad bowl. Add oil
and balsamic vinegar and toss. Arrange the salad on serving plates and top
with chicken.

Serve immediately.

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Roast Beef and Beetroot Salad


Makes: 4 servings.
Salad:
4 beetroots, peeled, quartered and cooked
50 g Parmesan, shaved
400 g roast beef, cold and finely sliced
Generous amount of salad greens (baby spinach,
rocket, cos, and so forth)
20 g basil, torn
Dressing:
2 tbsp extra virgin olive oil (or preferably coconut oil)
1 tbsp balsamic vinegar
1 garlic clove, chopped
Stevia, natural sugar substitute (equivalent to tsp of
sugaruse approximately 3-4 drops)
1 tsp Dijon mustard, gluten-free

Method of preparation
Prepare the dressing by whisking together the olive oil, balsamic vinegar,
garlic, Stevia and Dijon mustard in a small bowl. Toss the beetroots, roast
beef, salad greens and basil together in a large bowl. Pour the dressing
over the mixture, toss and season to taste.

Serve immediately.

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Asian Beef Salad


Makes: 4 servings.
Salad:
800 g rump steak
1 tbsp extra virgin olive oil (or preferably coconut oil)
100 g baby spinach leaves
1 red capsicum, seeded and finely sliced
200 g bean sprouts (See page 210)
4 spring onions, finely sliced
8 g coriander leaves
2 tbsp mint, chopped
Dressing:
2 tbsp lime juice
1 tbsp fish sauce
1 tbsp gluten-free tamari sauce
1 garlic clove, crushed
1 red chilli, seeded and chopped

Method of preparation
Preheat your chargrill plate or chargrill pan to hot.

Brush meat with oil and cook for 3-4 minutes each side for medium-rare,
or until cooked to your liking. Put steaks aside, in a warm place, for 5
minutes to rest. Meanwhile, prepare the dressing by mixing the lime juice,
fish sauce, tamari, garlic and chilli in a small bowl. Slice meat across the
grain into thin strips. Place beef and spinach, capsicum, sprouts, spring
onions, coriander and mint in a large bowl. Pour the dressing over and
toss gently.

Serve immediately.

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Roasted Lamb and Tomato Salad


Makes: 4 servings.
Salad:
2 ripe plum tomatoes
Black pepper, fresh ground
1 tbsp extra virgin olive oil (or preferably coconut oil)
1 garlic clove, crushed
2 tsp mild paprika
1 tsp ground cumin
1 tsp garam masala
400 g lamb steaks
100 g rocket leaves
1 red onion, sliced
1 small cucumber, sliced

Dressing:
1 tbsp extra virgin olive oil (or preferably coconut oil)
1 tbsp balsamic vinegar
2 tbsp lemon juice
Black pepper, freshly ground

Method of preparation
Preheat oven to 180C. Heat a chargrill plate or chargrill pan to hot.

Halve the tomatoes lengthways and remove the seeds. Line a baking tray
with parchment or baking paper and place the tomatoes, skin-side down,
on the baking tray and season with pepper. Roast for 20 minutes. Remove
from oven and allow the tomatoes to cool.

Prepare the dressing by adding the olive oil, balsamic vinegar and lemon
juice in a small bowl and whisking until the mixture is combined well.
Season with black pepper.

In a bowl, mix the olive oil, garlic, paprika, garlic, cumin and garam masala.
Coat the lamb with the spice mixture, and cook on the grill for 2 minutes
each side for medium or until cooked to your liking. Cover with the steaks

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with foil and allow to rest.

Place rocket leaves, onion and cucumber in a bowl. Add the dressing and
toss. Layer salad on serving plates with lamb and roasted tomatoes.

Serve immediately.

Citrus Salad with Nutty Salsa


Makes: 4 servings.
Salsa:
4tbsp red capsicum, finely chopped
2tbsp fresh coriander
2spring onion, finely sliced
1tbsp fresh ginger, grated
150 ghazelnuts, roasted, skins removed and chopped
Black pepper, fresh ground
Juice of 1 lemon
60 ml extra virgin olive oil (or preferably coconut oil)
Salt

Salad:
2 oranges, peeled and segmented
1 grapefruit, peeled and segmented
200 g green capsicum, deseeded and thinly sliced
200 g snow peas, ends removed
1 oak lettuce, washed and leaves torn
20 g alfalfa sprouts (see page 210)

Method of preparation
In a small bowl, prepare the salsa by adding the capsicum, coriander,
spring onions, ginger and hazelnuts and mixing until well combined.
Season lightly and then drizzle with some lemon juice. In another bowl,
add the oranges, grapefruit, capsicum, snow peas, lettuce and sprouts and
toss gently. Mix the remaining lemon juice, oil, salt and pepper and drizzle
over salad. Serve immediately, sprinkled with salsa.

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Mediterranean Bean Salad


Makes: 4 servings.
Salad:
300 g Cannelini beans, cooked and drained
100 g red onion, finely diced
60 g green capsicum, diced
60 g red capsicum, diced
50 g spring onions, finely sliced
12 black olives
6 cherry tomatoes, quartered
2 tbsp parsley leaves, chopped

Dressing:
4 tbsp extra virgin olive oil (or preferably coconut oil)
1 tbsp cider vinegar
2 tbsp dill, finely chopped
1 garlic clove, crushed

Method of preparation
In a bowl, prepare the dressing by adding the olive oil, vinegar, dill and
garlic and mixing thoroughly. In another bowl, add the beans, onion,
capsicums, spring onions, olives, cherry tomatoes and parsley and toss
gently.

Pour dressing over salad and allow flavours to blend for at least half an
hour before serving.

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Mediterranean Salad
Makes: 4 servings.
Dressing:
Juice of 1 lemon
1 tbsp grainy mustard
60 ml extra virgin olive oil (or preferably coconut oil)
Black pepper, freshly ground
Salt

Salad:
12 black olives
2 spring onions, thinly sliced
200 g green capsicum, seeded and thinly sliced into strips
2 tbsp preserved lemon rind, finely chopped
1 cucumber, ribboned
100 g baby rocket
10 g coriander, chopped
10 g mint, chopped
Cos lettuce leaves
2 peaches, pitted and sliced
150 g almonds, roasted, then slightly crushed

Method of preparation
In a bowl, prepare the dressing by adding the lemon juice, mustard and
olive oil and mixing thoroughly. Season lightly. In a salad bowl, add the
olives, spring onions, capsicum, preserved lemon, cucumber, rocket,
coriander, mint, lettuce and peaches and toss gently.

Serve immediately, drizzled with dressing and sprinkled with roasted


almonds.

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Spinach and Artichoke Salad with Spiced Nuts


Makes: 4 servings.
Cooking spray, extra virgin olive oil (or preferably coconut oil)
1 tsp garam masala
tsp ground cumin
tsp ground coriander
tsp ground cinnamon
150 g Brazil nuts
100 g baby spinach
150 g artichoke, halved
12 cherry tomatoes, halved
150 g oven roasted capsicum, skin removed and sliced
2 tbsp flat-leaf parsley leaves, chopped
Extra virgin olive oil (or preferably coconut oil)
Black pepper, freshly ground
Salt

Method of preparation
In a lightly oiled frying pan, cook the garam masala, cumin, coriander,
cinnamon and salt for 1 minute over medium heat until fragrant. Add the
Brazil nuts and stir for 2 minutes until the nuts are coated. Place on a
plate to cool. In a salad bowl, add the baby spinach, artichoke, tomatoes,
capsicum and parsley and toss gently.

Serve the salad sprinkled with the nuts and drizzled lightly with olive oil.
Season with salt and pepper to taste.

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Eggplant Salad
Makes: 4 servings.
Dressing:
1 tbsp extra virgin olive oil (or preferably coconut oil)
1 tsp Coriander
2 tbsp lemon juice
2 tbsp orange juice
Black pepper
Salt

Salad:
1 eggplant (medium) cut lengthwise into thin slices
1 zucchini (medium), ribboned
Extra virgin olive oil (or preferably coconut oil)
Black pepper, freshly ground
Salt

Method of preparation
Preheat a chargrill plate or chargrill pan to hot.

In a bowl, prepare the dressing by combining the olive oil, coriander,


lemon juice and orange juice and mixing thoroughly. Season lightly.

Lightly salt the eggplant slices and set aside for 20 minutes. Rinse and pat
dry with paper towels. Chargrill the eggplant until brown, then cut into 3
cm cubes. Transfer the cubed eggplant to a bowl and drizzle lightly with
oil and sprinkle with salt and black pepper. Chargrill the zucchini ribbons
until tender. Fold the eggplant and zucchini through the dressing.

Serve immediately.

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Italian Salad
Makes: 4-6 servings.
Salad:
50 g mixed lettuce greens
50 g rocket, rinsed
100 g cherry tomatoes
100 g red capsicum, oven roasted
100 g yellow zucchini, oven roasted
1 tbsp basil leaves, shredded

Dressing:
2 tbsp extra virgin olive oil (or preferably coconut oil),
cold pressed
1 tbsp balsamic vinegar
Black pepper, freshly ground
Salt

Method of preparation
In a bowl, prepare the dressing by combining the olive oil and balsamic
vinegar and mixing thoroughly. Season lightly. Combine the lettuce, rocket,
tomatoes, capsicum, zucchini and basil in a large bowl and toss well.

Serve immediately, drizzled with salad dressing.

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Rocket Salad with Dill Vinaigrette


Makes: 4 servings.
Dressing:
3 tbsp extra virgin olive oil (or preferably coconut oil)
1 tbsp white wine vinegar
2 tbsp fresh dill, finely chopped
Black pepper, freshly ground
Salt

Salad:
100 g rocket leaves, rinsed
200 g snow peas, ends removed
200 g green capsicum, seeded and sliced lengthwise
40 g snow pea sprouts (see page 210)
Mixed lettuce greens

Method of preparation
In a bowl, prepare the dressing by combining the olive oil, wine vinegar
and dill and mixing thoroughly. Season lightly. Combine the rocket, snow
peas, capsicum, sprouts, and mixed lettuce greens in a large bowl and toss
well.

Serve immediately, drizzled with salad dressing.

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Gluten-Free Tabouleh
Makes: 2 servings.

175 g quinoa
310 ml boiling water
100 g parsley, chopped
85 g mint, chopped
8 spring onions, sliced
1 tbsp extra virgin olive oil (or preferably coconut oil)
60 ml lemon juice
500 g tomatoes, diced

Method of preparation
Put the quinoa in a heat-safe bowl and pour the boiling water over,
cover and leave for 10 minutes until the water has been absorbed. If any
moisture remains, squeeze the quinoa to remove the moisture. Add the
parsley, mint and spring onions and mix gently. In a small bowl, combine
the oil and lemon juice. Season with black pepper. Pour the dressing over
the quinoa.

Just before serving, add the tomatoes and mix gently with a fork.

202
Dressing, Sauces,
Marinades and Rubs

203
Dressing, Sauces, Marinades and Rubs
Asian Dressing ................................................................................. 205

Basic Herb Vinaigrette................................................................... 205

Basic Tomato Vinaigrette .............................................................. 206

Garlic Sauce with Walnuts ............................................................ 206

Wasabi Sesame Sauce ..................................................................... 207

Ginger Tarmari Marinade ............................................................. 207

Chinese Five-Spice Marinade ....................................................... 207

Chilli and Lime Marinade ............................................................. 208

Asian-Style Marinade ..................................................................... 208

Lemon pepper rub ........................................................................... 209

Zesty Rub ........................................................................................... 209

Mexican Rub ..................................................................................... 209

Italian Rub ........................................................................................ 209

Basic Chicken Rub .......................................................................... 209

Basic Fish Rub ................................................................................. 210

Basic Lamb Rub ............................................................................... 210

Pesto ................................................................................................... 210

Preserved Lemons ........................................................................... 211

Dairy Free Tzatziki ......................................................................... 211

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Asian Dressing
80 g raw sesame seed tahini
2 tbsp gluten-free tamari sauce
1 tbsp fresh ginger, minced
2 tsp apple juice
1 small garlic clove, chopped
1/8 tsp chilli flakes

Method of preparation
In a food processor, combine the tahini, tamari sauce, ginger, apple juice,
garlic and chilli and process until smooth. Dilute the dressing to the desired
consistency and store in a covered container in the refrigerator.

Basic Herb Vinaigrette


60 ml fresh lemon juice
80 ml extra virgin olive oil (or preferably coconut oil)
1 garlic clove (medium)
3 tbsp fresh parsley, basil or thyme leaves
2 spring onions (medium)
1 tbsp Dijon mustard, gluten-free
tsp all-purpose vegetable salt
1 tsp apple juice

Method of preparation
In a food processor, combine the lemon juice, olive oil, garlic, parsley,
spring onions, mustard, vegetable salt and apple juice and process until
smooth. Transfer to a storage container and refrigerate for at least half an
hour before serving, if possible.

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Basic Tomato Vinaigrette


60 ml fresh lemon juice
60 ml red wine
80 ml extra virgin olive oil (or preferably coconut oil)
1 garlic clove (medium)
3 tbsp fresh parsley, basil or thyme leaves
2 spring onions (medium)
1 tbsp Dijon mustard, gluten-free
2 tsp tomato paste
tsp vegetable salt
1 tsp apple juice

Method of preparation
In a food processor, combine the lemon juice, red wine, olive oil, garlic,
parsley, spring onions, mustard, tomato paste, vegetable seasoning and
apple juice and process until smooth. Transfer to a storage container and
refrigerate at least half an hour before serving, if possible.

Garlic Sauce with Walnuts


20 g walnuts, ground
4 garlic cloves, finely chopped
1 Tbsp gluten-free tamari sauce
1 Tbsp extra virgin olive oil (or coconut oil)

Method of preparation
Whisk all ingredients together until smooth.

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Wasabi Sesame Sauce


50 g sesame seeds
4 tbsp gluten-free tamari sauce
4 tbsp water
1 tsp lemon juice
1 tbsp fresh ginger, grated
tsp wasabi powder or to taste

Method of preparation
Whisk all ingredients together until smooth

Ginger Tarmari Marinade


60 ml gluten-free tamari sauce
1 tsp fresh ginger, grated
2 tsp organic raw honey
1 tbsp lemon juice

Method of preparation
Whisk all ingredients together until smooth

Chinese Five-Spice Marinade


2 tbsp oyster sauce
2 tbsp hoisin sauce
garlic clove, crushed
1 tsp five-spice powder

Method of preparation
Whisk all ingredients together until smooth

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Chilli and Lime Marinade


1 tsp sugar
80 ml gluten-free tamari sauce
2 limes, juiced
1 tsp fish sauce
red chilli, finely sliced
1 tsp sesame oil
1 garlic clove, crushed
1x2 cm piece ginger, shredded
2 spring onions, finely sliced

Method of preparation
Whisk all ingredients together until smooth

Asian-Style Marinade
60 ml lime juice
2 tbsp fish sauce
1 small red chilli, finely chopped
1 tsp brown sugar
1 tsp coriander leaves

Method of preparation
Whisk all ingredients together until smooth

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When mixing these rubs, use approximately equal parts of all


the listed ingredients.

Lemon pepper rub


Lemon pepper
Thyme

Zesty Rub
Mint
Lemon zest
Paprika

Mexican Rub
Lemon zest
Ground cumin
Ground coriander
Jalapeo chilli (or cayenne pepper)

Italian Rub
Oregano
Thyme
Basil
Chives, finely chopped
Garlic, finely chopped

Basic Chicken Rub


Bay leaf
Rosemary
Lemon zest and juice
Black pepper, freshly ground

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Basic Fish Rub


Spring onions, sliced
Garlic, finely chopped
Caraway seeds
Ground coriander

Basic Lamb Rub


Paprika
Ground cumin
Ground coriander
Garlic, finely chopped

Pesto
Makes: 4 servings.

60 g fresh basil, washed with stems removed


4 tbsp pumpkin seeds, roasted
2 garlic cloves, peeled and crushed
60 ml water
3 tbsp extra virgin olive oil (or preferably coconut oil)
Black pepper, freshly ground
Salt

Method of preparation
In a food processor, combine the basil, pumpkin seeds, garlic and water
and process on high, adding small quantities of olive oil at a time until it
forms a smooth paste. Season lightly.

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Preserved Lemons
145 g salt
5 organic lemons, scrubbed and quartered
1 bay leaf
2-3 cloves
1 cinnamon stick
Juice of 1 lemon

Method of preparation
Sterilise an airtight jar. Place one tablespoon of salt into the bottom of the
jar. Pack half the lemons into the jar with the rinds facing outward, adding
the bay leaves, cloves and cinnamon stick as you go. Press the ingredients
down firmly as you pack them into the jar. Add the remaining lemons and
salt to the jar. Fill the jar with boiling water and seal.

Allow the lemons to age for 30 days in a dark, cool place.

To use the preserved lemons, scrape away the flesh and pith, rinse and
chop the rind finely. Use in recipes or add to meat before baking.

Dairy Free Tzatziki


Makes: 500 ml.

500ml tahini
1 small cucumber, peeled, seeded and finely diced
1 tbsp lemon juice
1 whole garlic bulb, roasted until soft
Black pepper, freshly ground
4 tbsp chives, chopped
4 tbsp coriander, chopped
Salt

Method of preparation
Combine all the ingredients and refrigerate until needed for up to 3 days.

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212
Fish

213
Fish
Salsa Chargrilled Fish .................................................................... 216

Asian-Style Fish ............................................................................... 217

Marinated Chargrilled Fish .......................................................... 218

Chargrilled fish with Dill Sauce .................................................. 219

Whole Salmon with Lemon Salsa ................................................. 220

Mediterranean Spicy Fish ............................................................. 221

Salmon and Broccoli Pie................................................................ 222

Asian Steamed Salmon ................................................................... 223

Poached Fillets with Peperonata and Basil .............................. 224

Sesame Fish with Mushroom Medley ......................................... 225

Steamed Fish with Squash and Spinach.................................... 226

Fish with Mushrooms and Noodles ............................................. 227

Chargrilled Salmon with Parsley Relish and Vegetables ...... 228

Chargrilled Fish with Mediterranean Vegetables................... 229

Steamed Fish with Spring Onions and Tamari ....................... 230

Baked Fish with Basil and Tomato ............................................. 231

Spiced Fish Fillets ........................................................................... 232

Citrus Marinated Fish with Cool Salsa ...................................... 233

Herb Crusted Fish with Mediterranean Salsa ......................... 234

214
Chargrilled Salmon STEAKS ........................................................ 235

Spiced Salmon .................................................................................. 236

Seared SALMON .............................................................................. 237

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Salsa Chargrilled Fish


Makes: 4 servings.
Fish:
1 tsp extra virgin olive oil (or preferably coconut oil)
2 tsp lime zest, finely grated
2 tbsp fresh basil, torn
4 fish cutlets (700 g)
Cooking spray, extra virgin olive oil (or preferably
coconut oil)

Salsa:
500 g ripe tomatoes, cored, skinned
1 red onion (small), finely chopped
1 handful basil (large), finely chopped
1 tbsp lime juice

Method of preparation
Preheat a chargrill plate or chargrill pan to hot.

In a shallow dish, combine the olive oil, lime zest and basil and mix well.
Coat the fish with the mixture, cover and refrigerate for 15 minutes or
longer, if desired. To prepare the salsa, cut the tomatoes into quarters,
squeeze out the seeds and then dice into small pieces. Combine with the
onion, basil and lime juice and mix well. Chargrill the fish for 5-10 minutes,
turning once and brushing with any remaining marinade.

Serve immediately, topped with the salsa.

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Asian-Style Fish
Makes: 4 servings.

1 tsp sesame oil


4 spring onions, sliced
1 garlic clove, crushed
1 tsp chilli, chopped
1 tbsp mint, chopped
3 lemongrass stems, white part only, thinly sliced
4 kaffir lime leaves, thinly sliced
4 fish steaks or fillets
2 tbsp lime juice
2 tsp fish sauce, gluten-free
2 ripe tomatoes cut into eighths
2 handfuls of coriander leaves

Method of preparation
In a lightly oiled frying pan or wok, cook the onions, garlic, chilli, mint,
lemongrass and lime leaves for 2-3 minutes over low heat. Add the fish
and cook for 5-7 minutes, turning once. Transfer the fish to a plate and
cover loosely with baking paper (or place in a Pyrex glass dish with lid) to
keep them warm. Add the lime juice, fish sauce and tomatoes to the pan
and cook for 3-4 minutes, until the tomatoes are heated through but are
not mushy.

Serve the fish topped with the sauce and sprinkled with coriander leaves.

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Marinated Chargrilled Fish


Makes: 4 servings.

125 ml white wine vinegar


2 tbsp lemon juice
1 tsp black pepper, coarsely cracked
2 tbsp chopped herbs, such as thyme, parsley, rosemary,
oregano or a mixture of herbs
4 fish fillets (about 700g)

Method of preparation
In a shallow dish, prepare the marinade by combining the vinegar, lemon
juice, black pepper and herbs and mixing well. Coat the fish fillets in the
marinade. Cover and leave in the refrigerator until you are ready to cook.

Preheat a chargrill plate or chargrill pan to hot.

Remove the fish fillets from the marinade (reserving the marinade) and
chargrill them for no more than 5-10 minutes, turning once, until the
fish is easily flaked with fork. While the fish is cooking, boil the reserved
marinade in a small saucepan for 1 minute.

Serve the fish steak, topped with the marinade.

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Chargrilled sh with Dill Sauce


Makes: 4 servings.
Sauce:
2 tbsp white wine vinegar
2 tbsp lemon juice
1 tbsp chives, snipped
100g Tahini
2 tsp Dijon mustard, gluten-free
1 tbsp dill, chopped

Fish:
Cooking spray, extra virgin olive oil (or preferably
coconut oil)
4 fish fillets (175 g each)
2 tbsp chopped dill, extra

Method of preparation
In a saucepan combine all sauce ingredients, warm, but do not boil. Add a
little water if the sauce is too thick. Heat a lightly oiled frying pan and cook
the fish for 3-4 minutes on each side.

Sprinkle with extra dill and serve immediately.

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Whole Salmon with Lemon Salsa


Makes: 8-10 servings.
Lemon Salsa:
4 small cucumbers, finely diced
1 red onion, chopped very fine
Zest of 2 lemons, finely grated
Juice of 2 lemons
1 handful coriander sprigs (large)

Fish:
3 tbsp lemon thyme
1 whole salmon (3-4 kg), scaled and cleaned
1 lemon, halved

Method of preparation
Preheat a chargrill plate or chargrill pan to hot.

In a bowl, combine the cucumbers, red onion, lemon zest and juice and
coriander. Oil one side of a banana leaf or baking paper and place a third
of the lemon thyme on the oiled leaf or paper. Top with the salmon. Place
the lemon halves and another third of the thyme inside the fish and scatter
the remaining thyme on top of the fish. Fold the leaf or paper to enclose
the salmon completely, then wrap with aluminium foil. Cook the salmon
for 15-20 minutes, turn the fish over and cook for another 15-20 minutes.
Unwrap and transfer the salmon to a serving platter.

Serve immediately with a serving of the lemon salsa.

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Mediterranean Spicy Fish


Makes: 4 servings.
300 g unsweetened coconut cream
1 tsp chilli, chopped
1 tsp turmeric
1 tsp ground cumin
2 tsp ground coriander
2 large handfuls parsley, finely chopped
tsp black pepper, fresh ground
4 boneless fish fillets (about 700 g), such as blue-eyed
cod, salmon or herring
1 tsp lemon zest, finely grated
2 tbsp lemon juice
2 tsp tahini

Method of preparation
Preheat oven to 180 C.

Combine about half the coconut cream with the chilli, turmeric, cumin,
coriander, parsley and black pepper in a shallow dish. Coat the fish fillets
with the spice mixture. Place the fish on a baking tray lined with parchment
or baking paper. Cover and refrigerate for 15 minutes. In a small bowl,
combine the remainder of the coconut cream, lemon zest, lemon juice and
tahini and stir well. Bake the fish for 10-15 minutes, or until the fish is
easily flaked with fork.

Serve immediately with the coconut cream/tahini sauce on the side.

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Salmon and Broccoli Pie


Makes: 4 servings.
Olive oil pastry dough, gluten-free (see recipe in the
Muffins and Pastry section on page 185)
Salmon
1 tbsp extra virgin olive oil (or preferably coconut oil)
1 leek, white part only, finely sliced
90 g broccoli, cut into small florets
50 g sheep or goats cheese, grated or crumbled
1 egg
100 ml almond milk
110 g coconut cream
1 tbsp dill, chopped

Method of preparation
Preheat oven to 200 C.

Lightly grease a 20 cm fluted pie tin. Roll out the pastry dough and use it to
line the pie tin. Cover the base of pastry dough with parchment or baking
paper and then cover paper with dried beans or rice to stop the pastry
base from puffing up during baking. Bake for 15 minutes, and then remove
beans and paper and bake for an additional 10 minutes. Remove the pie
crust from oven and reduce oven temperature to 160 C.

In a large, lightly oiled frying pan, cook the leek for 5 minutes over high
heat (or until soft). Add the garlic and cook for an additional 2 minutes.
Remove the pan from heat and set aside. Cover the pie base with salmon,
broccoli and cheese. In a small bowl, mix the eggs, almond milk, coconut
cream and dill. Add the leek and garlic to the egg mixture, season lightly
and pour over the pie filling. Bake for approximately 45 minutes or until
lightly browned and puffy in the centre. Let rest for 5 minutes.

Serve immediately.

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Asian Steamed Salmon


Makes: 4 servings.
4 salmon fillets (200 g each)
1 garlic clove, finely sliced
1 piece fresh ginger (2 cm), finely sliced
4 kaffir lime leaves, finely sliced
2 tbsp fish sauce
1 tsp sesame oil
4 spring onions, finely sliced
4 lime slices
1 tsp coriander, roughly chopped
1 red chilli (large), finely sliced
Lime wedges

Method of preparation
Place a bamboo steamer in a large frying pan or wok. Add water to the
pan (the water level should not reach the middle of the steamer) and bring
to a boil. Meanwhile, place the salmon on a small plate that fits into the
steamer. In a small bowl, mix the garlic, ginger, lime leaves, fish sauce,
sesame oil and half the spring onion. Spoon the mixture over the fish and
top with the lime slices. Put the plate with the fish into the steamer and
steam, covered, for 10 minutes. Remove from heat and transfer fish to
serving plates and spoon over cooking juices.

Serve immediately, garnished with coriander, chilli, lime wedges and the
remaining spring onion.

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Poached Fillets with Peperonata and Basil


Makes: 4 servings.
4 fish fillets (200 g each)
1 lemon, thinly sliced, seeds removed
2 lemons, quartered
1 litre chicken stock or fish stock
2 sprigs flat-leaf parsley
5 black peppercorns
1 bay leaf

Peperonata:
2 tbsp extra virgin olive oil (or preferably coconut oil)
2 red capsicums, seeded and sliced
1 red onion, finely chopped
2 garlic cloves, finely chopped
3 tbsp fresh basil, torn
Black pepper, fresh ground

Method of preparation
In a deep frying pan, add the lemon slices, stock, parsley, peppercorns and
bay leaf and bring to a boil. Reduce the heat and simmer for 3 minutes.
Add fish fillets and simmer very gently for 8 minutes. Remove pan from
heat and allow the fish to rest in the liquid. Meanwhile, in a large, lightly
oiled saucepan, prepare the peperonata by cooking the capsicum over
medium heat for 5 minutes or until the capsicum starts to soften. Add the
onion and garlic and cook for an additional 5 minutes. Stir in the basil and
season well with black pepper. Spoon the peperonata onto serving plates
and top with fish.

Serve immediately with lemon wedges.

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Sesame Fish with Mushroom Medley


Makes: 4 servings.
3 limes
4 fish fillets (200 g each), skin removed
1 tbsp black sesame seeds
1 tbsp canola oil
1 garlic clove, crushed
1 piece fresh ginger (2 cm), finely sliced
3 spring onions, finely sliced
400 g mixed mushrooms (oyster, shiitake, Swiss brown),
large ones sliced
6 baby bok choy (pak choi), halved
2 tbsp oyster sauce
2 tbsp water
1 tsp coriander, roughly chopped

Method of preparation
Preheat oven to 200 C.

Squeeze enough lime to yield 2 tablespoons of lime juice. Reserve the rest
for garnishing later. Place the fish fillets on a baking tray and sprinkle with
sesame seeds. Bake for 10 minutes or until the fish is easily flaked with
fork. Meanwhile, in a large, lightly oiled frying pan or wok, cook the garlic,
ginger and spring onions for 2 minutes over high heat until the onions are
soft. Add the mushrooms and bok choy and toss together. Add the lime
juice, oyster sauce and water and stir-fry together for 2-3 minutes. Finally,
stir in the coriander. Place the stir-fried mushroom mixture on serving
plates and top with the fish fillets.

Serve immediately with lime wedges on the side.

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Steamed Fish with Squash and Spinach


Makes: 4 servings.
1 red onion (small), finely diced
1 tbsp capers, chopped
2 tbsp flat-leaf parsley
2 tbsp extra virgin olive oil (or preferably coconut oil)
2 lemons, juiced
2 lemons, zested and finely grated
4 fish fillets (200 g each)
300 g baby squash
150 g baby spinach

Method of preparation
Preheat oven to 200 C.

In a small bowl, combine the onion, capers, parsley, half the olive oil, half
the lemon juice and half the zest. Spread a large sheet of parchment or
baking paper on your work surface. Place a fish fillet in the centre and
spoon over the lemon and caper mixture. Fold the edges of the paper to
form a well-sealed parcel. Repeat this process with the remaining fish
and lemon and caper mixture. Place the four parcels in a single layer in
an oven-safe baking dish and bake for 10 minutes or until fish is cooked
through.

While the fish is baking, steam the squash for 5 minutes or until cooked.
Drain and cut the squash into thick slices while still hot. Transfer the
squash to a large bowl and toss with the spinach leaves. Drizzle the mixture
with the remaining lemon juice and zest. Season lightly. Open each parcel
carefully and slide contents onto a warm plate.

Serve immediately with the squash and spinach mixture.

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Fish with Mushrooms and Noodles


Makes: 4 servings.
1.5 litres chicken stock
1 lemongrass stalk, roughly chopped
1 tsp ginger, sliced
4 fish fillets (200 g each)
400 g buckwheat noodles
250 g shiitake mushrooms, sliced
1 spring onions, sliced
1 tsp sesame oil
2 tbsp gluten-free tamari sauce
2 tbsp coriander, chopped
2 tbsp wakame seaweed, soaked in hot water for 5
minutes and drained
Snow pea sprouts and bean shoots, to garnish (see page 210)

Method of preparation
In a large saucepan, add the stock, lemongrass and ginger. Bring to a boil
and then reduce to simmer for 5 minutes to allow the flavours to infuse.
Add the fish fillets and poach for 5 minutes until cooked through. In a
saucepan, saut the shiitake mushrooms in a little chicken stock until
softened. In a pot of salted boiling water, cook the noodles until al dente.
Drain the noodles and toss with the mushrooms, spring onions, sesame
oil, tamari sauce, coriander and wakame. Divide the noodles between four
serving plates and top each with a poached fish fillet.

Serve immediately, garnished with the snow pea sprouts and bean
shoots.

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Chargrilled Salmon with Parsley Relish and Vegetables


Makes: 4 servings.
400 g butternut pumpkin, peeled and sliced thick
1 tbsp extra virgin olive oil (or preferably coconut oil)
4 salmon fillets (200 g each)
16 asparagus spears
4 tbsp parsley relish
Lime wedges

Method of preparation
Preheat oven to 180 C. Preheat a chargrill plate or chargrill pan to hot.

In a bowl, add the pumpkin and half the oil. Toss to coat. Transfer the
pumpkin to an oven-safe baking dish and season lightly. Bake for 20
minutes or until soft and golden. Lightly brush the salmon fillets with
the remaining oil. Chargrill the salmon, flesh-side down, and cook for
4 minutes. Turn the salmon over and cook for an additional 4 minutes.
Remove from heat, cover loosely with parchment or baking paper and let
rest. In a saucepan, bring lightly salted water to a boil. Blanch the asparagus
for 2 minutes, then drain. Arrange the salmon on the pumpkin slices, then
top with parsley relish and add asparagus spears.

Serve immediately, garnished with lime wedges.

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Chargrilled Fish with Mediterranean Vegetables


Makes: 4 servings.
1 red capsicum, seeded and sliced thick
1 yellow capsicum, seeded and sliced thick
2 zucchini, sliced lengthways
1 red onion, sliced thick
2 tbsp extra virgin olive oil (or preferably coconut oil)
2 garlic cloves, chopped
8 kalamata olives
2 tsp balsamic vinegar
1 tbsp flat-leaf parsley, chopped
1 tbsp fresh basil, torn
Juice of a lemon
Cooking spray, extra virgin olive oil (or preferably
coconut oil)
4 fish fillets (200 g each)
Lemon wedges

Method of preparation
Preheat a chargrill plate or chargrill pan to hot.

In a bowl, add the capsicum, zucchini, onion and half the oil. Season
lightly. Toss the mixture to coat thoroughly. Chargrill the vegetables for
3-5 minutes or until charred and slightly wilted. Turn the vegetables
occasionally for even cooking. Return the vegetables to the bowl and
add the garlic, olives, balsamic vinegar, parsley, basil, lemon juice and
remaining oil. Toss lightly. Cover and allow flavours to infuse. Lightly
spray the fish fillets with olive oil and season lightly. Chargrill the fish
fillets for 2 minutes on each side or until cooked. Divide the vegetables
between serving plates and top with fish.

Serve immediately, garnished with lemon wedges.

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Steamed Fish with Spring Onions and Tamari


Makes: 4 servings.
4 pieces fish fillets (200 g each), skin removed
200 g baby spinach leaves
1 tbsp ginger, julienned
3 spring onions, finely sliced on an angle
2 tbsp gluten-free tamari sauce
1 tsp coriander leaves
Lime wedges

Method of preparation
Preheat oven to 220 C.

Spread a large sheet of parchment or baking paper on your work surface.


Place a quarter of the spinach leaves in the middle of the foil and place a
fish fillet on top, sprinkled with a quarter of the ginger and spring onion
and drizzled with 2 teaspoons of tamari sauce. Fold the edges of the paper
together several times to form a well-sealed parcel. Repeat this process
with the remaining spinach, fish and condiments. Place the four parcels in
a single layer in an oven-safe baking dish and bake for 15 minutes. Open
each parcel carefully and slide contents onto a warm plate.

Serve immediately, garnished with coriander and lime wedges.


Variations:
Top the fillets with a few drops of sesame oil, a small amount of crushed
black beans mixed with tamari sauce and sliced ginger.

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Baked Fish with Basil and Tomato


2 tbsp extra virgin olive oil (or preferably coconut oil)
1 garlic clove, crushed
red chilli, finely chopped
3 spring onions, finely sliced
10 g fresh basil, roughly chopped
1 tbsp dried oregano
2 tbsp capers
60 ml white wine vinegar
4 tomatoes, seeded and roughly chopped
4 fish fillets (200 g each)

Method of preparation
In a small saucepan, heat half the oil over medium heat. Add the garlic, chilli
and spring onion to the pan and cook for 2 minutes, stirring constantly,
until garlic is golden. Reduce the heat to medium-low and add the basil,
oregano, capers and vinegar. Cook, stirring occasionally, for 5 minutes,
then remove the pan from the heat and stir in the chopped tomato.

Brush the fillets with the remaining oil and sear each side for 2 minutes in
a large frying pan over high heat. Transfer the fillets to an oven-safe baking
dish and spoon the sauce over the fish. Bake for 6-8 minutes or until the
fish is easily flaked with fork.

Serve immediately.

Variation:
Experiment with different ingredients in the baking dish. For example, top
the fillets with onion slices, chopped parsley, lemon zest and fresh thyme.
Pour over lemon juice mixed with crushed garlic, and a drizzle of oil.

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Spiced Fish Fillets


Makes: 4 servings.
4 fish fillets (200 g each)
1 tbsp extra virgin olive oil (or preferably coconut oil)
Black pepper, freshly ground
1 tsp ground cumin
1 tsp ground coriander
tsp ground cardamom
tsp ground cinnamon
1 garlic clove, chopped
1 tsp coriander leaves, chopped
1 tbsp flat-leaf parsley, chopped
Zest of 1 lemon, finely grated
Juice of 1 lemon

Method of preparation
Preheat oven to 180 C.

Brush the fish fillets with half the oil and season with black pepper. Arrange
the fillets in a single layer in an oven-safe baking dish with a lid.

In a bowl, mix the cumin, coriander, cardamom, cinnamon, garlic,


coriander leaves, parsley, lemon zest and juice until it forms a loose paste.
Spread the paste over the top of the fish evenly. Cover the baking dish with
a lid and bake for 10-15 minutes or until the fish is easily flaked with fork.

Serve immediately.

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Citrus Marinated Fish with Cool Salsa


Makes: 4 servings.
Salsa:
1 small cucumber, deseeded and chopped
red onion, finely chopped
4 tsp lemon
4 tsp extra virgin olive oil (or preferably coconut oil)
3 Tbsp mint leaves, shredded
1 orange, segmented for garnish

Fish:
Zest of an orange, finely grated
Juice of an orange
Zest of a lemon, finely grated
Juice of a lemon
1 tbsp extra virgin olive oil (or preferably coconut oil)
4 fish fillets (150 g each)

Method of preparation
Preheat a chargrill plate or chargrill pan to hot.

Prepare the salsa by gently tossing the cucumber, onion, lemon, oil and
mint together in a bowl. Set aside. Combine orange zest and juice, lemon
zest and juice and olive oil in a bowl and pour over the fish fillets. Allow
to marinate for 30 minutes. Chargrill the fish fillets for 3 minutes on each
side or until easily flaked with fork.

Serve the fish fillets on top of the salsa, garnished with orange segments.

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Herb Crusted Fish with Mediterranean Salsa


Makes: 4 servings.
Salsa:
1 tbsp mint, shredded
2 tbsp parsley, chopped
2 tbsp olives, pitted and chopped
4 tbsp red capsicum, finely diced
2 tbsp sesame seeds, toasted
4 tbsp red onion, finely chopped
Black pepper, freshly ground
Extra virgin olive oil (or preferably coconut oil)
Salt

Fish:
4 fish fillets (200 g each)
2 garlic cloves, crushed
1 red chilli, chopped
Black pepper, freshly ground
Juice of 1 lemon
Zest of 1 lemon, finely grated
Salt

Crumb Mixture:
2 slices Mountain Bread
4 tbsp pumpkin seeds
2 tbsp chives, finely sliced
2 tbsp fresh parsley, chopped
Extra virgin olive oil (or preferably coconut oil)

Method of preparation
In a bowl, prepare the salsa by combining the mint, parsley, olives,
capsicum, sesame seed and onion. Season with salt, black pepper and a
light drizzle of olive oil. Toss until well combined. Set aside.

In a shallow dish, place the fish fillets along with the garlic, chilli, salt,
black pepper, lemon juice and zest. Coat the fish with the seasoning. In a

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food processor combine the Mountain Bread, pumpkin seeds, chives and
parsley and process on high until the mixture resembles fine breadcrumbs.
Coat the fillets in crumb mixture, keeping the remainder of the mixture for
use later. In a lightly oiled oven-safe frying pan, cook the fish fillets over
medium heat for 2 minutes. Turn the fillets over and remove the pan from
the heat. Divide the remaining crumb mixture and sprinkle over the grilled
fillets. Drizzle the fillets lightly with olive oil and place under the oven grill
for 2 minutes.

Serve immediately, topped with salsa.

Chargrilled Salmon STEAKS


Makes: 4 servings.
Salad:
2 granny smith apples, diced
200 g baby spinach
400 g fennel, trimmed and sliced
4 salmon fillets

Balsamic Dressing:
60 ml extra virgin olive oil (or preferably coconut oil)
20 ml balsamic vinegar
2 tbsp chives, finely chopped
1 tbsp dill, finely chopped
Black pepper, freshly ground
Salt

Method of preparation
Preheat a chargrill plate or chargrill pan to hot.

Prepare the dressing by combining the olive oil, balsamic vinegar, chives
and dill in a bowl. Mix until well combined. In a large bowl, combine
the apples, spinach and fennel. Toss and divide between serving plates.
Chargrill the salmon steaks for 4 minutes on each side until cooked to your
liking. Divide salad mixture between serving plates. Top the salad with
salmon and drizzle with balsamic dressing.

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Serve immediately.

Spiced Salmon
Makes: 4 servings.
Salmon:
4 tbsp ground cumin
3 tsp garlic powder
2 tsp salt
2 tsp cayenne pepper
4 salmon fillets (150 g each), skin removed
1 tbsp fresh coriander, finely chopped
8 cherry tomatoes, oven roasted
Salt

Tahini Dressing:
60 ml water
2 tbsp tahini
Juice of of a lemon
Zest of a lemon, finely grated
Black pepper, freshly ground
Extra virgin olive oil (or preferably coconut oil)

Method of preparation
Prepare the tahini dressing by combining the water, tahini, lemon juice
and zest in small container. Mix until well combined and season to taste.
In a bowl, combine the cumin, garlic powder, salt and cayenne pepper.
Lightly coat the salmon with this seasoning. In a lightly oiled frying pan,
sear the salmon over high heat for 2 minutes on both sides or until cooked
to liking.

Serve the salmon immediately, drizzled with tahini sauce and sprinkled
with fresh coriander and cherry tomatoes.

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Seared SALMON
Makes: 4 servings.
Salmon:
4 trout fillets (150 g each), skin left on
1 lemon, thinly sliced
Cooking spray, extra virgin olive oil (or preferably
coconut oil)
2 tsp black nigella sativa seeds
Asian greens
Lemon wedges

Marinade:
1 garlic clove, crushed
1 piece fresh ginger (small), peeled and grated
1 long red chilli, seeded and finely chopped
3 tsp rice wine vinegar
Stevia, natural sugar substitute (equivalent to tsp of
sugaruse approximately 3-4 drops)
Black pepper, freshly ground
3 tbsp lemon juice
Salt

Method of preparation
Combine the salmon fillets, garlic, ginger, chilli, wine vinegar, sugar
substitute, salt, pepper and lemon juice in a bowl. Cover and marinate for
30 minutes. In a frying pan, sear the trout (skin side up) over high heat for
1 minute. Turn the fillet over and take the pan off the heat. Place slices of
lemon on top of the fish and spoon over marinade. Cook for 3 minutes.

Serve immediately, sprinkled with the nigella sativa seeds. Serve with
Asian greens and a wedge of lemon.

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238
Poultry

239
Poultry
Chicken Raspberry Dijon .............................................................. 242

Herb-Roasted Chicken ................................................................... 242

Tropical Chicken ............................................................................. 243

Spicy Chargrilled Chicken Breasts ............................................. 244

Zesty BBQ Chicken Salad .............................................................. 245

Chinese Chicken Rolls ................................................................... 246

Stuffed Baked Chicken Breast ..................................................... 247

Spicy Skewered Chicken ............................................................... 248

Chicken on Steamed Greens ......................................................... 249

Chicken and Leek Pie..................................................................... 250

Spicy Roasted Chicken with Black-Eyed Peas ......................... 251

Tandoori Chicken with Spinach .................................................. 252

Herbed Chicken in Orange Sauce ............................................... 253

Chilli Chicken ................................................................................. 254

Leek and Mushroom Chicken ....................................................... 255

Chicken Wellington ......................................................................... 256

Garlic Pesto Chicken with Chargrilled Vegetables ................ 257

Asian Chicken Stir Fry................................................................... 258

Turkey and Apricot Loaf ............................................................... 259

240
Tangy Glazed Chicken ................................................................... 260

Turkey Pt with Cranberry Relish ........................................... 261

Chicken Lemongrass Soup ............................................................ 262

Sauted Chicken in a Mustard Reduction................................. 263

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Chicken Raspberry Dijon


Makes: 4 servings.

1 tsp extra virgin olive oil (or preferably coconut oil)


4 organic chicken thighs (125 g each), boneless, skinless
and trimmed of excess fat
1 tbsp Dijon mustard, gluten-free
2 tbsp raspberry vinegar
1-2 tbsp lemon juice, to taste
2 tbsp water
1 tbsp fresh parsley, finely chopped

Method of preparation
In a lightly oiled frying pan, cook the chicken (covered) over medium heat
for about 5 minutes on each side. Transfer the chicken to a plate and let
rest. In the same frying pan, add the mustard, vinegar, lemon juice and
water to the pan and bring to a boil.

Serve the chicken immediately, topped with the sauce and sprinkled with
parsley.

Herb-Roasted Chicken
Makes: 4 servings.

3 tbsp fresh rosemary


2 lemons, sliced with seeds removed
1 whole organic chicken (1.5 kg), trimmed of fat

Method of preparation
Preheat oven to 180 C.

Place the chicken in a roasting pan. Stuff the chickens cavity with half
the rosemary and with 1 lemon. Tuck the remaining rosemary under the
chickens wings and into the thighs. Place the remaining lemon slices on
the chicken. Roast the chicken for 1 hour and then pierce the thigh with

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a skewer to check if the chicken is cooked. If the juices are pink, cook for
an additional 15 minutes. The chicken is cooked when the juices run clear.
Remove from the oven, cover loosely with sufficient baking paper and a tea
towel and let rest for 5 minutes.

Serve immediately with a salad or steamed vegetables.

Tropical Chicken
Makes: 4 servings.

125 ml lime juice


2 tbsp orange juice
1 mango (large), peeled and diced
4 organic chicken breasts (150 g each), boneless and
skinless

Method of preparation
In a shallow bowl, mix the lime juice, orange juice and mango together
well. Coat the chicken breasts with the marinade. Cover and refrigerate for
15 minutes or overnight.

Preheat a grill to hot. Grill the chicken for 10-15 minutes, turning several
times and brushing with the marinade. Allow the chicken to rest and then
cut it into long slices.

Serve immediately with a salad or steamed vegetables.

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Spicy Chargrilled Chicken Breasts


Makes: 4 servings.
Sauce:
2 tsp extra virgin olive oil (or preferably coconut oil)
1 small onion, roughly chopped
1 garlic clove, crushed
1 tbsp paprika
tsp dried thyme
1 large red capsicum, sliced
3 ripe tomatoes, cored and skinned
Chicken:
4 organic chicken breasts, boneless and skinless
Whole chives, for garnish

Method of preparation
Preheat a grill to hot.

In a lightly oiled saucepan, cook the onion over medium heat for 2-3
minutes. Add the garlic, paprika and thyme and cook for an additional
minute. Cut the skinned tomato into quarters, squeeze out the seeds and
dice the tomato flesh roughly. Add the capsicum and tomatoes to the
saucepan and cook for 10 minutes, or until soft. Puree the mixture in your
food processor until it is smooth. Grill the chicken for 6-8 minutes or until
cooked through. Let the chicken rest and then cut into long slices.

Serve the chicken slices topped with the sauce and garnished with whole
chives.

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Zesty BBQ Chicken Salad


Makes: 4 servings.
Marinade:
Juice of 1 lemon
Zest of 1 lemon, finely grated
2 garlic cloves, crushed
2 tbsp extra virgin olive oil (or preferably coconut oil)
1 tsp chilli flakes
Chicken:
400 g organic chicken breast, boneless and skinless
2 lemons, halved
Salad:
12 asparagus spears, blanched
500 g sweet potatoes, steamed and halved
100 g mixed salad leaves
2 tbsp oil-free balsamic dressing

Method of preparation
Preheat a barbecue to hot.

In a large bowl, mix the lemon juice and zest, garlic, olive oil, and chilli
flakes together well. Coat the chicken with the sauce thoroughly. Cover
the bowl and allow the chicken to marinate for 30 minutes. Barbecue
the chicken for 5 minutes on each side or until cooked through. Remove
the chicken and set aside to rest. Grill the lemons, flesh-side down, for 3
minutes. Slice the chicken into long strips. Prepare the salad by combining
the asparagus, sweet potatoes, mixed salad leaves and balsamic dressing
together and dividing it among 4 plates.

Serve the salad topped with chicken and with a grilled lemon half on the
side of each plate.

Variation:
Substitute chick peas in place of the sweet potato.

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Chinese Chicken Rolls


Makes: 8 rolls (4 servings).
Marinade:
2 tbsp Char Siu sauce (Chinese barbecue sauce)
1 tsp Chinese five-spice powder
2 tsp fresh ginger, grated
1 tsp rice wine vinegar

Chicken Rolls:
400 g organic chicken breast, boneless and skinless
11 sheets rice paper
100 g bean sprouts (see page 210)
16 fresh mint leaves
1 tsp coriander leaves, packed loose
red capsicum, seeded and sliced
1 carrot, cut into sticks
Sweet-chilli sauce

Method of preparation
Preheat oven to 180 C.

In a bowl, mix the Char Siu sauce, five-spice, ginger and rice wine vinegar
together well. Coat the chicken with the sauce thoroughly. Cover the bowl
and allow the chicken to marinate for 10-15 minutes.

Transfer the marinated chicken to an oven-safe baking dish and bake for
15 minutes or until cooked through. Remove from the oven and allow to
cool. Slice the chicken into long strips and set aside.

Fill a large, shallow bowl with cold water. Soak the sheets of rice paper in
cold water, one-by-one, for 2 minutes and then drain and lay on a clean
cloth. Divide the chicken, sprouts, mint, coriander, capsicum and carrot
equally among the centres of the rice paper sheets. Tuck in both sides and
roll up securely.

Serve with a sweet chilli dipping sauce.

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Stuffed Baked Chicken Breast


Makes: 4 servings.

2 spring onions, finely sliced


200 g goats cheese
Zest of 1 lemon, finely grated
1 tbsp flat-leaf parsley, chopped
1 tbsp lemon juice
2 tbsp pine nuts, toasted lightly
4 organic chicken breasts (180 g each), boneless and
skinless
8 thin slices of prosciutto
1 tbsp extra virgin olive oil (or preferably coconut oil)

Method of preparation
Preheat oven to 180 C.

In a small bowl, combine the spring onions, goats cheese, lemon zest and
juice, parsley and pine nuts. Season lightly, then cover and refrigerate for
10 minutes.

With a sharp knife, cut a large pocket along the side of the chicken breast.
Spoon a quarter of the goats cheese mixture into each breast. Place 2
slices of prosciutto on your work surface, overlapping them slightly. Place
a stuffed chicken breast across the prosciutto, then roll up the chicken
breast in the prosciutto and secure with toothpicks. Repeat with remaining
chicken. In a lightly oiled frying pan, cook the chicken over high heat for
4 minutes on each side. Transfer the chicken to a baking tray and bake for
10 minutes or until cooked through.

Serve immediately.

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Spicy Skewered Chicken


Makes: 4 servings.

1 garlic clove, crushed


60 ml lemon juice
1 green chilli, seeded and finely chopped
120 ml almond milk (optional)
400 g organic chicken breast, boneless, skinless and cut into
2 cm cubes
8 skewers, soaked if wooden

Method of preparation
Preheat barbecue plate to hot.

In a large bowl, combine the garlic, lemon juice, chilli and almond milk.
Add chicken and coat thoroughly. Cover the bowl and allow the chicken to
marinate for 30 minutes. Thread the chicken pieces onto 8 skewers and
grill for 2 minutes on each side or until cooked through.

Serve immediately.

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Chicken on Steamed Greens


Makes: 4 servings.

2 garlic cloves, crushed


2 tsp fresh ginger, grated
2 spring onions, sliced
1 tbsp coriander stalks, chopped
60 ml light coconut milk, organic
2 tbsp fish sauce
1 Tbsp gluten-free tamari sauce
2 tsp sesame oil
1 red chilli (large), finely sliced
800 g organic chicken thighs, boneless, skinless and
trimmed of fat
4 baby bok choy (pak choi)
Handful of fresh coriander, roughly chopped

Method of preparation
Preheat oven to 200 C.

In a food processor, add the garlic, ginger, spring onions, coriander


stalks and coconut milk and blend to form a paste. Transfer the paste to
a large bowl and add the fish sauce, tamari, sesame oil and chilli, stirring
to combine. Add the chicken to the mixture and toss to coat thoroughly.
Cover and refrigerate for 1 hour.

Place a rack inside an oven-safe baking dish with a lid. Transfer chicken
pieces to the rack and bake for 35 minutes. Remove the chicken from the
oven, cover loosely with lid and set aside to rest for 5 minutes. Meanwhile,
steam the bok choy and divide among serving plates.

Serve the bok choy topped with chicken and sprinkled with coriander.

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Chicken and Leek Pie


Makes: 4 servings.

1 tbsp extra virgin olive oil (or preferably coconut oil)


400 g organic chicken thighs, boneless, skinless, trimmed of
fat and cut into 4 cm pieces
2 celery stalks, sliced
2 leeks, white part only, sliced and washed
240 ml chicken stock
1 tbsp cornflour mixed with 80 ml white wine vinegar
1 tbsp tarragon, chopped
1 tbsp flat-leaf parsley, chopped
70 g peas
Olive oil pastry dough, gluten-free (see recipe in the Muffins
and Pastry section on page 185)
Egg yolk, for brushing

Method of preparation
Preheat oven to 200 C.

In a large, lightly oiled saucepan, cook the chicken in batches for 5 minutes
over a medium heat or until browned. Return all the chicken pieces to the
saucepan, add the celery and leek and cook for 5 minutes or until leek
is soft. Add the chicken stock and cornflour mixture and bring to a boil.
Cover, reduce the heat and simmer for 20 minutes. Stir in tarragon, parsley
and peas and season lightly. Transfer the chicken filling to an oven-safe pie
dish and set aside to cool slightly.

Roll the pastry dough to size of the filled pie dish and a thickness of 5 mm.
Brush the rim of pie dish with a little egg yolk, and then drape the dough
over, pressing the edges firmly onto the rim of the dish. Brush the dough
with a little more egg yolk and bake for 20 minutes.

Serve immediately.

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Spicy Roasted Chicken with Black-Eyed Peas


Makes: 4 servings.
Chicken:
1 tbsp paprika
1 tsp chilli powder
1 tsp ground cumin
tsp garlic powder
1 tsp curry powder
1 tsp black pepper, fresh ground
1 tsp coriander, finely chopped
4 organic chicken breasts, skinless
1 tsp extra virgin olive oil (or preferably coconut oil)

Black-Eyed Peas:
1 onion, diced
3 garlic cloves, chopped
500 g black-eyed peas, cooked
250 g sweet corn kernels, cooked (off the cob)
1 red capsicum, diced
1 yellow capsicum, diced
2 spring onions, sliced
2 tomatoes, diced
3 tbsp coriander, finely chopped
2 tbsp sweet chilli sauce

Method of preparation
Preheat oven to 200 C.

Combine the paprika, chilli powder, cumin, garlic powder, curry powder,
black pepper and coriander and rub over the chicken breasts. Cover and
marinate in the refrigerator for 2 hours.

In a lightly oiled frying pan, sear the chicken breasts on both sides until
golden. Place in a hot oven to roast for 10-15 minutes until cooked through.
Prepare the black-eyed peas by sauting the onion and garlic in a little
water until golden. Add the black-eyed peas, corn and capsicums and cook

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for 5 minutes until heated through. Mix in the spring onions, tomatoes,
coriander and sweet chilli sauce.

Serve the black-eyed peas on plates topped with the chicken breast and
garnished with extra sliced capsicum and spring onion.

Tandoori Chicken with Spinach


Makes: 4 servings.

60 g tandoori paste
1 tsp ground cumin
1 tbsp lemon juice
400 g coconut cream
1 garlic cloves, crushed
800 g organic chicken thighs, boneless, skinless and cut into
2 cm cubes
8 skewers, soaked if wooden
2 tsp extra virgin olive oil (or preferably coconut oil)
3 onions (small), sliced thick
1 tbsp fresh coriander leaves
60 ml water
300 g baby spinach leaves
Lemon wedges
Mango chutney

Method of preparation
Preheat oven to 180 C.

In a freezer bag, add tandoori paste, cumin, lemon juice, two-thirds of the
coconut cream and two-thirds of the garlic and mix well. Add the chicken
and coat thoroughly. Refrigerate for at least 3 hours. Thread the coated
chicken pieces onto the skewers and place on a plate. Set aside.

Line two baking trays with parchment or baking paper. Heat a lightly oiled
frying pan over medium heat and saut the onion until it is soft and then
transfer to one of the prepared baking trays. Increase the heat under the

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frypan to high and cook the chicken skewers for 2 minutes on one side and
1 minute on the other side. Transfer the skewers to the second baking tray
and bake for 6-8 minutes. For the final 2 minutes of cooking time, put the
baking tray containing the onion into oven. Toss the cooked onion with
coriander.

Meanwhile, in a large saucepan, bring the water to a simmer and add the
spinach, stirring gently, until wilted. Add remaining garlic and stir gently
to combine.

Serve the spinach topped with the onion mixture and chicken skewers.
Serve the lemon wedges, chutney and remaining coconut cream on the
side.

Herbed Chicken in Orange Sauce


Makes: 4 servings.
Minted Chicken:
600 g organic chicken breast, boneless and skinless
1 tbsp mint leaves, chopped
2 garlic cloves, crushed
2 tbsp parsley leaves, chopped

Orange Sauce:
4 tsp white wine vinegar
Stevia (equivalent to tsp of sugar)
1 orange, juiced
60 ml water, heated
tsp psyllium husks

Method of preparation
Preheat oven to 200 C.

In a small saucepan, add the wine vinegar, Stevia and orange juice and
simmer for 15 minutes. Wisk the psyllium husks into the hot water and

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add it to the sauce to slightly thicken it.

On parchment or baking paper, overlap the chicken and beat it flat with
a meat mallet until it is even in thickness and forms roughly a 20 cm x
20 cm square. Sprinkle the chicken with mint, garlic and parsley. Roll
the chicken to form a log, wrap in baking paper and bake for 15 minutes.
Remove the chicken roll from oven, open the paper carefully and return to
oven unwrapped to bake for an additional 5-10 minutes until browned.

Serve by cutting the chicken roll into slices 1 cm thick and top with the
orange sauce.

Chilli Chicken
Makes: 4 servings.

600 g organic chicken breast, cut into strips


80 g chilli sauce
Cooking spray, extra virgin olive oil (or preferably
coconut oil)
1 red chilli, seeded and chopped
200 g broccolini
150 g green beans, ends removed
4 baby bok choy (pak choi)
Snow peas

Method of preparation
Add the chilli sauce to a bowl and marinate the chicken breast strips for 1
hour.

In a lightly oiled frying pan or wok, stir-fry the chicken in batches until
browned. Remove and set aside. Add broccolini and green beans to the
pan and stir-fry for 2 minutes. Add the vegetable stock, chilli marinade
and chicken to the pan and cook for an additional 3 minutes. Fold through
baby bok choy and snow peas and cook for an additional 2 minutes.

Serve immediately.

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Leek and Mushroom Chicken


Makes: 4 servings.

2 litres vegetable stock


tsp ground coriander
tsp ground nutmeg
1 bouquet garni
4g thyme
Extra virgin olive oil (or preferably coconut oil)
500 g organic chicken breast, diced
300 g leek, cut into strips
2 celery stalks, chopped
onion, chopped
200 g mushrooms, chopped
Black pepper, freshly ground
3 sprigs thyme and extra for garnish
Salt

Method of preparation
Place the stock, coriander, nutmeg, bouquet garni, and thyme in a large
saucepan and simmer for 20 minutes. Remove the bouquet garni and pour
through strainer to remove the thyme. In a lightly oiled large saucepan,
saut the chicken, leek, celery, onion, mushroom, salt and pepper. Add the
strained stock to the saucepan and simmer for 20 minutes.

Serve immediately, garnished with thyme.

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Chicken Wellington
Makes: 4 servings.

Cooking spray, extra virgin olive oil (or preferably


coconut oil)
600 g organic chicken breast, boneless, skinless and cut into
8 pieces
2 garlic cloves, peeled and crushed
200 g button mushrooms, thinly sliced
1 tbsp parsley, finely chopped
1 tbsp lemon thyme, finely chopped
Black pepper, fresh ground
4 slices Mountain Bread
Salt

Method of preparation
Preheat oven to 180 C.

In a lightly oiled frying pan, cook the chicken breast and garlic for 4
minutes, turning after 2 minutes. Set aside. In the same frying pan, cook
the button mushrooms, parsley, lemon thyme, salt and black pepper. Saut
the mixture on low heat for 3-4 minutes. In a food processor, process half
the mushroom mixture for 2 minutes until the mushrooms are pureed.
Transfer the mushroom puree back to the remaining mushrooms and
mix.

Sandwich 50 g of mushroom mixture between two pieces of chicken and


wrap in a sheet of mountain bread. Bake for 15-20 minutes until golden
brown. Let the Wellingtons rest for 5 minutes.

Serve immediately with salad or vegetables.

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Garlic Pesto Chicken with Chargrilled Vegetables


Makes: 4 servings.

600g organic chicken breast, boneless and skinless


4 tbsp pesto
2 garlic cloves, peeled and finely chopped
Extra virgin olive oil (or preferably coconut oil)
1 tbsp balsamic vinegar

Method of preparation
Preheat oven to 180 C.

In a bowl, add garlic, olive oil and balsamic vinegar and mix well. Set
aside. Cut a small pocket along the side of chicken breast and place one
tablespoon of pesto in the pocket. Brush the chicken breast with garlic,
olive oil and vinegar mixture. In a lightly oiled frying pan, cook the chicken
over medium heat for 5 minutes on each side. Transfer the chicken to an
oven-safe dish and bake for 10 minutes or until cooked through. Remove
from the oven and let rest for 5 minutes.

Serve immediately with salad or vegetables.

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Asian Chicken Stir Fry


Makes: 4 servings.

1 tbsp ground coriander seeds


2 garlic cloves, peeled and crushed
1 tbsp ground cumin
1 tsp dried mint
Slice of fresh ginger, peeled and grated
1 red chilli (long), seeded and finely chopped
1 tsp ground lemongrass.
600 g organic chicken breast, boneless, skinless and cut into
strips
Extra virgin olive oil (or preferably coconut oil)
onion, sliced
250 g broccoli florets
120 g celery, chopped
100 g bamboo shoots
60 ml vegetable stock
4 baby bok choy (pak choi)
100 g snow peas, ends removed

Method of preparation
In a glass container with a lid, combine the coriander, garlic, cumin, mint,
ginger, chilli, lemongrass and chicken breast. Shake until the chicken is
coated with mixture. Refrigerate for 1 hour.

In a lightly oiled frying pan or wok, stir-fry the chicken in batches over
medium to hot heat until browned. Set aside. Add onion, broccoli, celery
and bamboo shoots to the pan and stir for 2 minutes. Add vegetable stock
and chicken and cook for an additional 3 minutes. Fold through baby bok
choy and snow peas and cook for an additional 2 minutes.

Serve immediately.

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Turkey and Apricot Loaf


Makes: 4 servings.

2 slices of mountain bread


560 g minced turkey breast
4 garlic cloves, finely chopped
4 tbsp onion, finely chopped
2 tbsp all-purpose vegetable seasoning
1 tbsp sage, finely chopped
1 tbsp thyme, finely chopped
Black pepper, freshly ground
200 g fresh apricots (preservative and additive free), stoned
and roughly chopped
120 ml water
2 tsp allspice
Salt

Method of preparation
Preheat oven to 180 C.

In a food processor, add the mountain bread and process it until it resembles
breadcrumbs. Add the turkey mince, garlic, onion, vegetable, sage, thyme
and pepper and process for 30 seconds or until well combined., Cook the
apricots, water and allspice in a saucepan over medium heat until the
water evaporates. Press half the turkey mixture into 4 miniature loaf tins.
Add a layer of apricot halves and then another layer of turkey mixture. Bake
the loaves for 20 minutes covered, and then for an additional 5 minutes
uncovered. Invert loaves onto serving plates.

Serve immediately or chill and serve cold with salad.

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Tangy Glazed Chicken


Makes: 4 servings.

600 g organic chicken breast, boneless, skinless and cut into


strips
2 oranges, juiced
Zest of an orange
1 tbsp ginger, peeled and grated
Stevia, natural sugar substitute (equivalent to tsp of
sugaruse approximately 3-4 drops)optional
Black pepper, fresh ground
1 tsp coriander, chopped
Extra virgin olive oil (or preferably coconut oil)
600 g of Asian vegetables
Coriander and sliced chilli to garnish
Salt

Method of preparation
Place orange juice, zest, ginger, Stevia, salt, black pepper and coriander in
a bowl and mix well. Add the chicken breast to the bowl, coating each piece
thoroughly. Let the chicken marinate for 30 minutes. Drain chicken well,
reserving the marinade. In a frying pan or wok, heat the olive oil on a high
heat and cook the chicken for approximately 3-4 minutes. Remove from
wok. Add the Asian vegetables to the wok as well as the reserved marinade
and cook for an additional 2 minutes.

Serve immediately, garnished with coriander and sliced chilli.

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Turkey Pt with Cranberry Relish


Makes: 4 servings.
Turkey Pt:
560 g turkey breast minced
4 garlic cloves, crushed
onion, chopped
2 tbsp flat-leaf parsley, finely chopped
Black pepper, freshly ground
Cooking spray, extra virgin olive oil (or preferably
coconut oil)
200 g silverbeet, steamed, lightly wilted
400 g zucchini, ribboned
(Baking paper)
Salt

Relish:
100 g cranberries
lemon, juiced
240 ml of water
1 tbsp of balsamic vinegar
2-3 drops of Stevia, natural sugar substitute

Method of preparation
Preheat oven to 180 C.

In a bowl, combine the turkey mince, garlic, onion and parsley. Season with
salt and pepper to taste. Coat an oven-safe loaf pan with cooking spray and
line the pan with silverbeet, overlapping to cover the base and sides and
leaving enough to cover the top. Add half the turkey mince mixture to the
base of the pan, pressing the mixture into the corners gently. Add a layer of
zucchini ribbons and top with the remaining turkey mince mixture. Fold
over the edges of silverbeet. Cover with parchment or baking paper and
bake for 30 minutes or until cooked through. Remove the paper and bake
for an additional 10 minutes. Invert the pan to remove the pt and cut it
into thick slices.

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In a small saucepan, prepare the relish by adding the cranberries, lemon,


water, balsamic vinegar, and sugar substitute and simmering for 30
minutes.

Serve turkey on serving plates with dollop of relish.

Chicken Lemongrass Soup


Makes: 4 servings.

700 ml vegetable stock


2 tbsp ginger, peeled and shredded
1 lemongrass stalk, bruised
600 g organic chicken breast, boneless and skinless
300 g round beans, ends removed
250 g fresh asparagus, halved and ends removed
150 g bok choy, washed well, cut in half
2 spring onions, finely sliced

Method of preparation
Place stock, ginger and lemongrass in a saucepan and simmer on medium
heat for 30 minutes to infuse flavour. Add the chicken breast and simmer
for an additional 5 minutes on each side until the chicken is cooked
through. Transfer the chicken to a plate to cool slightly and cut into 1 cm
slices. Set aside. Remove the lemongrass from broth and discard. Add
beans and asparagus to the broth and cook for 3 minutes or until tender.
Add bok choy and cook an additional minute. Place the bok choy, beans
and asparagus into 4 deep bowls. Top with chicken slices and ladle broth
over chicken.

Serve immediately, sprinkled with spring onions.

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Sauted Chicken in a Mustard Reduction


Makes: 4 servings.

600 g organic chicken breast, boneless, skinless and cut into


strips
2 garlic cloves, peeled and crushed
1 spring onion, chopped
1 bunch fresh chives, finely chopped
240 ml vegetable stock
4 tbsp grainy mustard
Cooking spray, extra virgin olive oil (or preferably
coconut oil)

Method of preparation
Heat a lightly oiled frying pan over medium-high heat. Add chicken breast,
garlic, spring onions and chives. Saut for 5 minutes and add vegetable
stock and grainy mustard. Cover and simmer for 15 minutes on a low heat
until liquid reduces.

Serve immediately.

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264
Meats

265
Meats
Lemon Veal Steaks .......................................................................... 267

Lamb Shanks with Lentils............................................................. 268

Rosemary Lamb with Olive and Fetta Salad ............................ 269

Beef and Pumpkin Salad ............................................................... 270

Beef Sirloin and Vegetables .......................................................... 271

Broccolini Beef ................................................................................ 272

Steak and Mushroom Pie ............................................................... 273

Classic Roast Beef ........................................................................... 274

Lamb Kofta with Tomato Salad ................................................... 275

Chermoula Lamb Fillet on Avocado Salsa ................................ 276

Moussaka .......................................................................................... 277

Spiced Lamb with Broccolini ....................................................... 278

Greek-Style Lamb Skewers with Tzatziki ................................. 279

Spicy Lamb Skewers ....................................................................... 280

Herb-Roasted Lamb ........................................................................ 281

Asian Beef and Mushroom Stir-Fry ............................................ 281

Rosemary Lamb ............................................................................... 282

Orange Lamb .................................................................................... 283

Spiced Moroccan Lamb .................................................................. 284

Spinach Stuffed Lamb .................................................................... 285

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Lemon Veal Steaks


Makes: 4 servings.

1 lemon, sliced with seeds removed


2 garlic cloves
2 tbsp fresh parsley, chopped
1 tbsp gluten-free tamari sauce
4 veal steaks (170 g each)

Method of preparation
Preheat oven to 180 C.

Place the lemon slices, garlic, parsley and tamari sauce in a food processor
and process until well chopped, adding a little water if necessary to make
a chunky paste. Place the veal in a shallow oven-safe dish with a lid. Spoon
the lemon paste over the veal, cover and refrigerate for at least 30 minutes.
Bake the veal for 20-30 minutes or until the veal is cooked to your liking.
Let the veal rest for 5 minutes.

Serve immediately.

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Lamb Shanks with Lentils


Makes: 4 servings.

4 lamb shanks, trimmed of all fat


1 large onion, diced
1 eggplant, diced
800 g extra ripe tomatoes, diced
400 ml vegetable stock
10 ml red wine vinegar
3-4 rosemary sprigs
1 lemon, sliced
375 ml water
185 g green lentils
250 g sliced mushrooms, partially cooked and drained
Juice of 1 lemon
Zest of 1 lemon, finely grated
2 tbsp fresh mint, chopped

Method of preparation
Preheat oven to 180 C.

Place the lamb shanks, onion, eggplant, tomatoes, stock and vinegar in a
large oven-safe dish. Top with the rosemary and lemon slices, then cover
and bake for 90 minutes. Add the water, lentils and mushrooms and bake
for an additional 45 minutes or until the lentils are soft.

Serve immediately, sprinkled with lemon juice and topped with lemon zest
and mint.

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Rosemary Lamb with Olive and Fetta Salad


Makes: 4 servings.
Marinade:
1 tbsp rosemary, chopped
1 garlic clove, crushed
3 tsp red currant jelly

Lamb:
500g lamb fillets, trimmed of fat and sinew
1 tbsp extra virgin olive oil (or preferably coconut oil)

Salad:
12 green olives
100 g goat or sheeps fetta
2 baby cos lettuces, outer leaves discarded, leaves
separated
1 fennel bulb, finely sliced
1 tbsp oil-free balsamic dressing

Method of preparation
Place the rosemary, garlic and red currant jelly in a small bowl and mix
well. Add the lamb to the bowl, coating it in the marinade thoroughly.
Cover the bowl and allow the lamb to marinate for 10-15 minutes. In a large
frying pan, heat the oil over medium heat. Cook the lamb for 3 minutes on
each side or until cooked to your liking. Transfer the lamb to a casserole
dish with lid and let rest for 5 minutes. Cut the lamb into thick slices on
the diagonal.

Prepare the salad by combining the olives, fetta, cos leaves and fennel
in a bowl. Toss with balsamic dressing and divide among serving plates.
Arrange the lamb on top of each salad.

Serve immediately.

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Beef and Pumpkin Salad


Makes: 4 servings.
Marinade:
60 ml gluten-free tamari sauce
1 tbsp fresh ginger, finely chopped
2 garlic cloves, roughly chopped
Juice of 1 lemon
2 tsp brown sugar
Beef:
400 g beef sirloin
Salad:
300 g butternut pumpkin, diced
2 tsp sesame oil
1 red capsicum, seeded and sliced
3 spring onions, finely sliced
150 g baby spinach
2 tsp fresh coriander, roughly chopped

Method of preparation
Preheat oven to 180 C. Preheat a chargrill plate or chargrill pan to hot.

Place the pumpkin and sesame oil in a bowl and toss to coat. Transfer
pumpkin onto a baking tray and roast for 20 minutes or until soft and
golden. Add capsicum to the tray and roast for an additional 5 minutes.
Remove from oven and set aside to cool slightly. In a large bowl, mix the
tamari, ginger, cloves, lemon juice, and brown sugar. Add the beef to the
bowl, coating it in the marinade thoroughly. Cover the bowl and allow the
beef to marinate for 10-15 minutes. Grill the beef for 4 minutes on each
side or until cooked to your liking. Remove the beef from the heat, place
into a dish and cover loosely. Let rest for 5 minutes. Slice across the grain
into thin strips.

In a large bowl, toss the beef, pumpkin, capsicum, spring onions, spinach
and coriander together. Serve immediately.

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Beef Sirloin and Vegetables


Makes: 4 servings.

4 sirloins (200 g each), trimmed of fat


2 tbsp Sichuan pepper, crushed
2 tbsp gluten-free tamari sauce
1 tbsp hoisin sauce
2 tbsp water
1 tbsp extra virgin olive oil (or preferably coconut oil)
2 tsp sesame oil
1 onion (small), sliced
1 garlic clove, finely chopped
400 g broccoli, cut into small florets
1 red capsicum, seeded and cut into strips

Method of preparation
Preheat a chargrill plate or chargrill pan to hot.

Sprinkle the sirloins with sichuan pepper and chargrill for 4 minutes on
each side or until cooked to your liking. Transfer the sirloins to a clean
dish, cover loosely with lid and allow to rest for 5-10 minutes. In a bowl,
add the tamari, hoisin sauce and water. Mix well and set aside.

Meanwhile, heat a wok or large non-stick frying pan over high heat.
Add the olive and sesame oils, the onion and the garlic and stir-fry for
2 minutes. Add the broccoli and capsicum and cook for an additional 2
minutes, stirring constantly. Add the tamari/hoisin mixture to the pan
and toss to coat.

Serve sirloins with broccoli mixture immediately.

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Broccolini Beef
Makes: 4 servings.

1 litre water
1 litre salt-reduced beef stock
80 ml gluten-free tamari sauce
2 garlic cloves, sliced
1 piece fresh ginger (4 cm), sliced
Juice of 1 lime
1 bunch coriander stalks and leaves separated
800 g beef fillet, lean
2 bunches broccolini, trimmed
4 spring onions, thinly sliced on an angle
4 carrots, thinly sliced on an angle

Method of preparation
Place the water, stock, tamari, garlic, ginger, lime juice and coriander stalks
in a large saucepan and bring to a boil. Reduce the heat and simmer for
10 minutes. Add the beef fillets to the saucepan and cook for 20 minutes.
Transfer the beef to a dish, cover loosely with a lid and let rest for 10
minutes. Cut the meat across the grain into thin slices.

Meanwhile, strain the stock into a clean saucepan and return to a boil. Add
broccolini and carrots and simmer for 3 minutes. Turn off the heat, add
the spring onions and allow infusing for 1 minute. Strain the vegetables,
reserving the stock, and transfer to serving bowls. Add the sliced beef and
a little of the stock.

Serve immediately, scattered with coriander leaves.

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Steak and Mushroom Pie


Makes: 4 servings.
Filling:
1 tbsp extra virgin olive oil (or preferably coconut oil)
400 g rump steak, cut into cubes
1 onion, chopped
2 garlic cloves, crushed
400g extra ripe tomatoes, diced
350 g large flat mushrooms, sliced
240 ml salt-reduced beef stock
2 tsp dried mixed herbs
1 tbsp cornflour mixed with 2 tbsp cold water

Pastry:
Olive oil pastry dough, gluten-free (see recipe in the
Muffins and Pastry section, page 185)
Egg yolk for brushing

Method of preparation
Preheat oven to 200 C.

In a large saucepan, heat the oil over medium heat. Add the beef in
batches and cook for 5 minutes or until browned. Return all the beef to
the saucepan, add onion and garlic and cook for 3 minutes or until onion
is soft. Add the tomatoes, mushrooms, stock and dried herbs and bring to
a boil. Cover, reduce the heat and simmer for 30 minutes. Uncover, add
the cornflour/water mixture and simmer for 10 additional minutes or until
thick. Transfer the pie filling into a large oven-safe pie dish and set aside
to cool slightly.

Roll the pastry dough to the size of the filled pie dish and a thickness of 5
mm. Brush the rim of the pie dish with a little egg yolk, and then drape the
dough over, pressing the edges firmly onto the rim of the dish. Brush the
dough with a little more egg yolk and bake for 20 minutes.

Serve immediately.

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Classic Roast Beef


Makes: 4 servings.

1 tbsp gluten-free Dijon mustard


1 kg topside roast, lean
Black pepper, fresh ground
2 tbsp extra virgin olive oil (or preferably coconut oil)
4 onions (small), peeled
250 g pumpkin, peeled and cut into large chunks
250 g sweet potatoes, peeled and cut into large chunks
3 parsnips, peeled and cut into large chunks
2 rosemary sprigs, leaves picked
300 g green beans

Method of preparation
Preheat oven to 180 C.

Coat the roast with mustard and season with black pepper. In a large pan,
heat the oil over high heat and sear the roast on all sides. Transfer the
roast to an oven-safe dish and add onions, pumpkin and parsnips around
the roast and sprinkle with rosemary leaves. Roast the beef for 35 minutes
or until cooked to your liking. Transfer meat to a dish, cover lightly with
lid and allow to rest for 10 minutes. Meanwhile, in a small saucepan,
bring some water to a boil. Add the green beans and cook for 5-6 minutes.
Drain.

Slice the beef across the grain and serve with roasted vegetables and
beans.

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Lamb Kofta with Tomato Salad


Makes: 4 servings.
Tomato Salad:
6 ripe tomatoes, diced
2 red onions, finely diced
3 tbsp flat-leaf parsley, finely chopped
2 tsp coriander, loosely packed

Lamb:
700 g lamb, lean, minced
2 tbsp psyllium husks
Zest of 1 lemon, finely grated
1 tbsp garam masala
2 garlic cloves, crushed
2 eggs, beaten lightly
8 skewers, soaked if wooden

Minted Tahini:
200 ml tahini
60 g fresh mint, chopped

Method of preparation
Preheat grill pan or plate to hot.

Prepare the tomato salad by combining the tomatoes, red onions, parsley
and coriander in a bowl. Mix ingredients together well. In a separate bowl,
prepare the minted tahini by combining the tahini, mint sauce, and fresh
mint.

In another bowl, mix the lamb, psyllium husks, lemon zest, garam masala,
garlic and eggs. Season lightly. Form the mixture into 8 short, thick
sausages. Thread the sausages onto the skewers. Add the sausages to the
grill and cook for 5 minutes on each side or until cooked through. Divide
the tomato salad among serving plates and arrange the sausages on top of
the salad. Serve with minted tahini.

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Chermoula Lamb Fillet on Avocado Salsa


Makes: 4 servings.
Salsa:
1 avocado, diced
2 tsp fresh coriander, roughly chopped
2 large tomatoes, diced
4 spring onions, finely sliced
1 red capsicum, roasted and chopped
1 tbsp lemon juice
1 tbsp extra virgin olive oil (or preferably coconut oil)

Chermoula Paste:
1 tbsp flat-leaf parsley leaves, loosely packed
1 tbsp mint leaves, loosely packed
1 tsp coriander leaves, loosely packed
2 tbsp lemon juice
2 spring onions, roughly chopped
1 garlic clove, roughly chopped
2 tsp ground cumin
2 tsp ground coriander
1 tsp black pepper, fresh ground
1 tsp cayenne pepper

Lamb:
800 g lamb fillets

Method of preparation
Preheat grill plate or pan to hot.

In a bowl, prepare the salsa by combining the avocado, coriander, tomatoes,


spring onions, roasted capsicum, lemon juice and olive oil. Toss lightly
and season to taste. Set aside.

Place the parsley, mint, coriander leaves, lemon juice, spring onions, garlic,
cumin, coriander, black pepper and cayenne pepper in a food processor
and blend to create a chermoula paste. Rub the paste into the lamb fillets,

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and set aside for 5 minutes.

Grill the lamb for 3 minutes on each side or until cooked to your liking.
Move the lamb to a dish, cover with lid and set aside for 5 minutes to rest.

Serve the lamb fillet on salsa.

Moussaka
Makes: 4 servings.

2 tbsp extra virgin olive oil (or preferably coconut oil)


800 g lamb, lean, minced
1 onion (large), diced
2 garlic cloves, crushed
2 tsp ground cinnamon
400g extra ripe tomatoes, diced
240 ml salt-reduced chicken stock
2 tbsp fresh oregano, roughly chopped
4 eggplants
Cooking spray, extra virgin olive oil (or preferably
coconut oil)
100 ml almond milk
100 g goat or sheeps cheese, grated or crumbled

Method of preparation
Preheat oven to 200 C.

In a heavy saucepan, heat the oil over high heat. Cook the lamb, in two
batches, for 5 minutes or until browned. Remove from the pan and
set aside. Heat the remaining oil in the pan. Add the onion, garlic and
cinnamon and cook for 5 minutes or until the onion is soft. Return the
lamb to the pan, add the tomatoes, stock and oregano and bring to a boil.
Reduce the heat and simmer for 25 minutes.

Meanwhile, slice the eggplants lengthways and spray each side of the slices
with olive oil. Bake for 10 minutes, or until golden. Spoon a quarter of the

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lamb mince into a large oven-safe dish in an even layer. Cover with a third
of the eggplant slices. Repeat the layers, finishing with mince. In a small
bowl, mix the almond milk and cheese. Spoon the mixture over the top of
moussaka and bake for 30 minutes or until golden brown.

Serve immediately with a crisp green salad.

Spiced Lamb with Broccolini


Makes: 4 servings.

2 garlic cloves, crushed


1 tbsp extra virgin olive oil (or preferably coconut oil)
800 g l amb fillets
2 onions, sliced
2 tbsp tomato paste
120 ml vegetable stock
1 tbsp sultana raisins
green chilli (small), chopped
1 tbsp fresh mint, shredded
tsp paprika
1 tbsp pine nuts
Zest of 1 lemon
2 bunches broccolini

Method of preparation
Put the garlic and olive oil in a bowl, and coat each piece of lamb thoroughly.
In a large frying pan, brown the lamb for 1-2 minutes over high heat in
small batches. Remove them from the pan and set aside.

Add the onion to the frying pan and cook for 5 minutes or until soft. Stir
in the tomato paste, vegetable stock, sultana raisins, chilli, mint, paprika,
pine nuts and lemon zest and cook for 2-3 minutes. Return meat to the pan
to heat through. Meanwhile, steam the broccolini for 2-3 minutes, then
drain.

Serve the lamb topped with the onion mixture and broccolini on the side.

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Greek-Style Lamb Skewers with Tzatziki


Makes: 4 servings.
Marinade:
2 tbsp dried oregano
1 tbsp extra virgin olive oil (or preferably coconut oil)
1 garlic clove, crushed

Lamb:
800 g lamb fillets, cut into cubes
8 skewers, soaked if wooden

Tahini Tzatziki:
1 garlic clove, crushed
200 g tahini
1 small cucumber, finely grated
red onion, finely diced
1 tbsp fresh flat-leaf parsley, chopped
1 tbsp fresh mint, chopped

Method of preparation
Prepare the marinade by mixing the oregano, olive oil and garlic in a
shallow dish. Coat the lamb with the marinade thoroughly. Season lightly,
then cover and refrigerate for 2 hours or overnight.

Preheat a grill plate or pan to hot.

Thread the marinated lamb onto eight skewers. Grill for 2 minutes on each
side or until cooked to your liking. Allow the lamb to rest. Meanwhile,
prepare the tzatziki (optional) by combining the garlic, tahini, cucumber,
onion, parsley and mint in a bowl.

Serve the lamb with the roasted vegetables and tahini tzatziki on the side
.

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Spicy Lamb Skewers


Makes: 4 servings.
Marinade:
1 onion, chopped
2 garlic cloves, crushed
1 bunch coriander, roughly chopped
2 tbsp lemon juice
2 tbsp white wine vinegar
1 tbsp extra virgin olive oil (or preferably coconut oil)
1 tsp ground coriander
1 tbsp garam masala
2 red chillies (small)
1 tsp turmeric

Lamb Skewer:
800 g lamb fillets, cut into cubes
8 skewers, soaked if wooden

Method of preparation
Preheat chargrill plate or chargrill pan to hot.

Put the onion, cloves, coriander, lemon juice, wine, olive oil, coriander,
garam masala, chillies and turmeric in a food processor and blend until well
combined. Thread the lamb onto the skewers and place in a shallow dish.
Pour the marinade over the lamb, turning the skewers to coat thoroughly.
Cover and allow to marinate for at least 30 minutes. Grill the lamb skewers
for 2 minutes on each side or until done to your liking. Brush skewers with
leftover marinade while cooking.

Serve with a salad or vegetable.

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Herb-Roasted Lamb
Makes: 4 servings.

2 tbsp fresh sage leaves


1 tbsp fresh tarragon leaves
1 garlic clove, peeled
onion, peeled
1 tbsp extra virgin olive oil (or preferably coconut oil)
600 g lamb tenderloins

Method of preparation
Blend the sage leaves, tarragon, garlic, onion and olive oil in a food
processor until it forms a paste. Spread on tenderloins until each is well
coated. In a lightly oiled frying pan, cook the tenderloins over medium to
high heat for 2 minutes on each side or until cooked to your liking. Allow
the lamb to rest for 5 minutes.

Serve immediately.

Asian Beef and Mushroom Stir-Fry


Makes: 4 servings.

500 g beef medallions


1 tbsp extra virgin, olive oil
1 tsp black pepper, fresh ground
2 garlic cloves, crushed
2 tbsp chives, finely sliced
1 tsp lemon thyme, chopped
100 g oyster mushrooms sliced
100 g enoki mushrooms, sliced
Salt
Black pepper, fresh ground
300 g green beans, steamed

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Method of preparation
Season the beef medallions by drizzling with oil and sprinkling with
ground black pepper. Chargrill them for 5 minutes each side or until
cooked to your liking. Remove the medallions from pan and allow to rest.
In a saucepan, saut the garlic, chives, lemon thyme and mushrooms for 4
minutes. Season with salt and pepper. Top the medallions with the sauted
mushrooms and drizzle with pan juices.

Serve with steamed green beans and other side vegetables if desired.

Rosemary Lamb
Makes: 4 servings.

600 g lamb back-straps, cut into 4


Cooking spray, extra virgin olive oil (or preferably
coconut oil)
8 garlic cloves, roasted and peeled
4 rosemary sprigs
2 tsp balsamic vinegar

Method of preparation
Preheat oven to 200 C.

Cut small pockets in each piece of lamb, and insert cloves of roasted garlic
and a small sprig of rosemary. Place in lightly oiled oven-safe dish. Baste
with balsamic vinegar and bake for 20-25 minutes until cooked to your
liking. Remove from the oven and allow the lamb to rest for 5 minutes.

Serve immediately.

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Orange Lamb
Makes: 4-5 servings.
Marinade:
2 oranges, juice
Zest of orange
2 garlic cloves, peeled and crushed
1 tbsp balsamic vinegar
1 tbsp oregano leaves, chopped
1 tsp brown mustard seeds, lightly bruised

Lamb:
Extra virgin olive oil (or preferably coconut oil)
600 g lamb tenderloins, trimmed of fat

Method of preparation
Prepare the marinade by placing the orange juice, zest, garlic, balsamic
vinegar, oregano and mustard seeds in a bowl. Coat the lamb with the
marinade well and allow to marinate for 1 hour in the refrigerator.

In a lightly oiled frying pan, cook the tenderloins over medium heat for 2
minutes each side, or until cooked to your liking. Add the remainder of the
marinade and cook for an additional minute. Remove from the heat and
allow to rest for 5 minutes before serving.

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Spiced Moroccan Lamb


Makes: 4 servings.
Lamb:
500 g lamb, diced
12 preserved lemon quarters
12 skewers, soaked if wooden

Marinade:
1 tbsp lemon juice
1 tbsp red chilli sauce
2 garlic cloves, crushed
tbsp paprika
1 tsp ground cumin
1 tsp ground coriander
tsp ground turmeric

Method of preparation
Prepare the marinade by placing the lemon juice, red chilli sauce, garlic,
paprika, cumin, coriander and turmeric in a bowl. Coat the lamb with the
marinade well and allow to marinate for 3 hours or overnight.

Cut the preserved lemon pieces in half. Thread the lamb and 2 preserved
lemon pieces onto each skewer. Chargrill the skewers over high heat until
cooked to your liking.

Serve immediately.

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Spinach Stuffed Lamb


Makes: 4 servings.

Extra virgin olive oil (or preferably coconut oil)


100 g baby spinach leaves
2 garlic cloves, peeled and crushed
2 tsp rosemary leaves, chopped
600 g lamb back-straps, cut into 4
120 ml vegetable stock
Black pepper, fresh ground
Salt

Method of preparation
In a lightly oiled frying pan, saut the spinach, garlic and rosemary for 3
minutes over medium heat. Remove from pan. Cut a pocket along the top
of the lamb and stuff the spinach mixture into the pocket. Add the lamb to
the frying pan and cook for 5 minutes on each side. Remove the lamb from
the pan, cover loosely with foil and allow to rest. Turn the heat to high and
add the vegetable stock to the pan. Simmer for approximately 5 minutes or
until reduced by half. Season to taste.

Serve the lamb drizzled with pan juices.

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286
Mufns and
Pastry

287
Mufns and Pastry
Olive Oil Pastry Dough*Gluten-Free ...................................... 289

SavoUry Gluten-free Pie Crusts................................................... 290

Sweet Gluten-free Pie Crusts ....................................................... 290

Zucchini Muffins .............................................................................. 291

Apple Rhubarb Strudel .................................................................. 292

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Olive Oil Pastry Dough*Gluten-Free


Makes: 1 serving

1 cup whole bean flour


cup rice flour or tapioca flour
cup extra virgin olive oil (or preferably coconut oil),
frozen
tsp salt
cup ice water

Method of preparation
Measure flours into the bowl of a food processor, pulsing to sift.
Add the salt and frozen olive oil or coconut oil. Combine until
mixture resembles coarse crumbs. With the motor running, add
the water 1 tablespoon at a time. Stop when about half the water
has been added to begin checking the consistency of the dough by
pinching the crumbs. The dough should hold together but not be
sticky. Add the remaining water as necessary.

Bring the dough together into a ball, then flatten it into a disk.
Wrap in waxed baking paper and refrigerate for a minimum of 15
minutes. Pre-heat the oven to 180oC.

If making a pie case, roll the chilled dough to about 0.5cm thick
to fit a 25cm tart pan. Fit the dough in the pan and dock the dough
with a fork. Line the dough with a circle of parchment or baking
paper. Add dried beans or pastry weights.

Blind bake for 12 minutes and allow to cool in the oven slightly
before removing.

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SavoUry Gluten-free Pie Crusts


Makes: 6 servings.

80 g flaxseeds
80 g sesame seeds
1 tbsp raw, organic butter, cold
60 g grated Swiss or Cheddar cheese
tsp ground allspice
tsp vegetable salt

Method of preparation
Preheat oven to 190 C.

Put the flaxseed, sesame seed, cold butter, cheese, allspice and vegetable
salt into a food processor. Pulse for 5 seconds or until the mixture just
starts to come together. Do not over process. Pat the mixture into a lightly
greased 22 cm shallow pie pan. Bake for7-10 minutes or until the crust
turns brown. Remove from the oven and let cool.

Sweet Gluten-free Pie Crusts


Makes: 6 servings.

80 g flaxseeds
80 g sesame seeds
1 tbsp raw, organic butter, cold
110 g sesame tahini
tsp allspice
tsp nutmeg

Method of preparation
Preheat oven to 190 C.

Put the flaxseed, sesame seed, cold butter, tahini, allspice and nutmeg
in a food processor. Pulse for 5 seconds or until the mixture just starts to
come together. Do not over process. Pat the mixture into lightly greased 22
cm shallow pie pan. Bake for 7-10 minutes or until the crust turns brown.
Remove from the oven and let cool before filling.

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Zucchini Mufns
Makes: 24 servings.

290 g blanched almond flour


2 tsp cinnamon
1 tsp nutmeg
1 tsp baking soda
tsp salt
3 eggs (medium), beaten
80 ml melted raw, organic butter
60 ml organic raw honey
2-3 drops lemon oil or tsp lemon zest, finely grated
300 g zucchini, grated
1 apple (large), peeled, cored and grated

Method of preparation
Preheat oven to 180 C.

Combine the almond flour, cinnamon, nutmeg, baking soda, and salt in
a mixing bowl. Add the beaten eggs, butter, honey, lemon, zucchini and
apple. Stir to blend. Line a muffin baking tray with paper liners and divide
the batter into the liners, but do not overfill. Bake for 15 minutes or until
done. Remove from the oven and place on cooling racks.

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Apple Rhubarb Strudel


Makes: 4 servings.

480 ml water
200 g rhubarb, chopped
2 apples, peeled, cored and sliced
Stevia, natural sugar substitute (equivalent to 2 tsp of
sugar use approximately 5-6 drops)
1 tsp allspice
Zest of lemon
4 slices mountain bread
1 tsp cinnamon

Method of preparation
Preheat oven to 180 C.

Put the water, rhubarb, apple, sugar substitute, allspice and lemon zest
into a saucepan. Cover and simmer 10-15 minutes or until the rhubarb
and apples are soft. Uncover and simmer until most of the liquid has
evaporated.

Remove the zest and divide the fruit between the mountain bread,
spreading evenly over the bread, leaving a 2 cm border. Fold in the edges
of the bread, fold bread in half and fold in half again. Place on baking tray,
sprinkle with cinnamon and bake for 10 minutes.

Serve immediately.

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Desserts

293
Desserts
Poached Peaches ............................................................................. 295

Iced Banana Cones .......................................................................... 296

Prune Stuffed Baked Apples......................................................... 296

Halvah ................................................................................................ 297

Green Tea Chips .............................................................................. 298

Fruit Crumble .................................................................................. 299

Rhubarb ............................................................................................. 300

Pineapple with Vanilla Yoghurt .................................................. 301

Poached Cardamom and Pears with Citrus Yoghurt ............. 302

Peach and Apricot Crumble.......................................................... 303

Fruit and Nut Cake ......................................................................... 304

Skewered Fruit with Mango Sauce ............................................. 305

Baked Blueberry Apples ................................................................ 306

Caramelised Orange Slices in a Poppy Seed Syrup ................ 307

Tropical Fruit in Sweet Syrup ..................................................... 308

Mango Sorbet.................................................................................... 309

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Poached Peaches
Makes: 4 servings.

4 white or yellow peaches


250 ml apple juice
1 tbsp organic raw honey
1 piece of cinnamon stick
2 tsp orange zest, finely grated

Method of preparation
Place the peaches in a large bowl and pour boiling water over them (enough
to cover the peaches). Leave for 1 minute and then drain the water. The
peach skin should now peel off easily.

Place the skinned peaches, honey, cinnamon stick and orange zest in a
saucepan. Bring to a boil and then cover and simmer for 5 minutes. Remove
from the heat and set aside to cool. Remove the cinnamon stick and chill
the peaches until ready to serve.

Serve chilled.

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Iced Banana Cones


Makes: 6 servings.

6 bananas, peeled
Gluten-free ice cream cones

Method of preparation
Place the bananas in a baking tray and freeze for at least 2 hours or
until frozen. Break the frozen bananas into chunks and process in food
processor until the chunks break up and turn into a thick creamy soft-
serve consistency.

Serve immediately in ice cream cones or keep in the freezer for up to 24


hours.

Prune Stuffed Baked Apples


Makes: 4 servings.

4 green apples, cored


12 prunes, pitted
12 pecans
250 ml apple juice

Method of preparation
Preheat oven to 180 C.

Using a sharp knife, cut a tiny slit around the centre of each apple to
prevent the skin from bursting while baking. Stuff each apple with three
prunes and three pecans. Place the apples in an oven-safe dish, just large
enough to hold them. Pour the apple juice over the apples and bake for 25
minutes.

Serve immediately.

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Halvah
Makes: 16 servings.

30 g raw pecans, walnuts, almonds or cashews


30 g cranberries or blueberries, dried
20 g fresh coconut, unsweetened
25 g tapioca flour
60 ml raw cashew butter
2 tsp coconut milk
Vanilla essence

Method of preparation
Place the raw nuts, dried fruit, dry coconut, tapioca flour and cashew butter
into a food processor. Process until the nuts are ground. Using a spatula,
loosen the mixture from the bottom of the bowl. Add the coconut milk and
continue to process until the mixture just comes together. Scoop and form
into balls, half rounds or press flat and cut into diamonds or triangles.

Serve immediately sprinkled with coconut.

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Green Tea Chips


Makes: 4 servings.

85 g gluten-free flour
tsp green tea powder
1 tsp lime zest, finely grated
50 g icing sugar
30 ml macadamia nut oil
1 egg white
1 tbsp shredded coconut

Method of preparation
Preheat oven to 180 C.

In a bowl, mix the flour, green tea powder, lime zest, icing sugar, macadamia
nut oil and egg white until smooth. Spread onto a sheet of greaseproof
paper using a metal spatula, creating a thin, even layer. Sprinkle with the
shaved coconut and bake in the oven for 8-10 minutes until golden.

Cool completely, and then break into chips.

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Fruit Crumble
Makes: 4 servings.
Crumble:
90 g rolled oats
4 tbsp maple syrup
1 tbsp macadamia nut or grape seed oil
1 tbsp walnuts, halved
Fruit:
1 pear, peeled, cored and sliced
3 tbsp water
Stevia Natural sugar substitute (equivalent to 2 tbsp
raw brown sugar)
1 tsp vanilla essence
Pulp of 3 passionfruit
6 apricots, halved

Method of preparation
Preheat oven to 180 C.

In a bowl, combine the oats, maple syrup, macadamia nut, oil and walnut
halves. Set aside.

In a saucepan, add the sliced pears, water, Stevia and vanilla and cook
for 5-8 minutes until the pears have softened. Remove from the heat and
combine with the passionfruit and apricot halves. Divide the mixture
between 4 individual oven-safe dishes. Sprinkle the crumble over the
pears and bake in the oven for 20-30 minutes until golden.

Serve warm.

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Rhubarb
Makes: 4 servings

12 rhubarb stalks (600 g), chopped into 2 cm pieces


Juice of 1 lemon
Zest of 1 lemon, finely grated
2 tbsp orange juice
Orange zest, finely grated
Stevia Natural sugar substitute (equivalent to 1 tbsp
of raw brown sugar)
1 tsp vanilla essence
1 tsp ground cinnamon

Method of preparation
Place the rhubarb, lemon juice, lemon zest, orange juice, orange zest,
Stevia, vanilla and cinnamon into a deep frying pan. Cook over low heat
for 8 minutes, or until soft. Allow to cool. Refrigerate until needed.

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Pineapple with Vanilla Yoghurt


Makes: 4 servings.

600 g pineapple, peeled and cut into chunks


2 cinnamon sticks
3 cloves
2 tsp Stevia Natural Sugar substitute (equivalent to 2
tsp raw brown sugar)
120 ml water
100 g vanilla sheep or goats yoghurt (or plain and add
vanilla essence to taste)
Mint leaves, for garnish

Method of preparation
Preheat oven to 220 C.

In an oven-safe baking dish with lid, add the pineapple, cinnamon, cloves,
brown sugar and water. Cover the dish and bake for 30 minutes. Remove
the lid and bake for an additional 15 minutes until golden and juices have
caramelised.

Serve with shredded mint leaves and vanilla yoghurt.

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Poached Cardamom and Pears with Citrus Yoghurt


Makes: 4 servings.
Pears:
480 ml cold water
4 pears, peeled
Stevia, natural sugar substitute (equivalent to tsp of
raw brown sugaruse approximately 2-3 drops)
4 cm vanilla bean, split and scraped
Pinch saffron threads
Ginger (small slice)
Orange zest, finely grated
2 cardamom pods, bruised
Juice of orange
Sprig of mint, for garnish

Citrus yoghurt:
800 g low-fat sheep or goats yoghurt, plain
Juice of lemon
Zest of lemon, finely grated
Zest of orange, finely grated
Stevia, natural sugar substitute (equivalent to tsp of
sugaruse approximately 2-3 drops)

Method of preparation
Mix the yoghurt, lemon juice, lemon zest, orange zest and Stevia until
combined.

Place the water, pears, Stevia, vanilla, saffron, ginger, orange zest,
cardamom pods and orange juice in a saucepan and bring to a boil. Reduce
the heat, cover and cook for 30 minutes or until the pears are soft. Turn
the pears occasionally while cooking. Remove the pears and reduce the
liquid by simmering until liquid is halved. Add yoghurt to bowls, place a
pear on top and drizzle with the reduced liquid.

Serve immediately garnished with sprig of mint.

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Peach and Apricot Crumble


Makes: 4 servings.

2 large peaches
200 g apricots, pitted and quartered
Stevia, natural sugar substitute (equivalent to tsp of
sugaruse approximately 2-3 drops)
1 tsp allspice
1 tsp cinnamon
1 vanilla pod, split and scraped
tsp cardamom seeds
8 gluten-free crackers
4 tbsp pumpkin seeds
4 tbsp sunflower seeds
4 tbsp sesame seeds
1 tsp nutmeg, grated fresh
1 tsp lemon zest, finely grated

Method of preparation
In a saucepan, add enough water to blanch whole peaches once it boils
for 3 minutes. Remove and allow to cool, keeping the water. Peel the
peaches, remove the stones, and cut into chunks. Combine the peaches,
apricots, Stevia, allspice, cinnamon, vanilla pod, cardamom and water in
a saucepan. Cover and simmer for 10 minutes. Uncover and cook for an
additional 15 minutes.

Put the crackers, pumpkin seeds, sunflower seeds, sesame seeds, nutmeg
and lemon zest in a food processor and blend for 25-30 seconds until
crumbly. Divide the fruit between 4 ramekin dishes. Top with crumble
mixture. Place under a grill/broiler for 5 minutes until golden brown.

Serve immediately.

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Fruit and Nut Cake


70 g almonds
2 egg yolks
3 tbsp maple syrup
2 egg whites
Salt
140 g fresh blueberries
120 g fresh raspberries
2 tbsp blueberry concentrate

Method of preparation
Preheat oven to 177 C.

Grind the almonds in a food processor until fine. In a medium mixing


bowl, beat the egg yolks until thick using a wire whisk or beater. Gradually
mix in maple syrup andthen the almond meal. In a separate dry bowl, beat
the egg whites with a wire whisk or beater until foamy. Add a pinch of salt
and continue beating until the egg whites are stiff, but not dry. Fold beaten
egg whites into egg yolk mixture.

Transfer the mixture into a greased 22 cm round, layer cake pan and
spread evenly. Bake for 18-20 minutes until puffy and brown. Turn off the
oven and leave the door open, letting the cake rest for 10 minutes. Remove
from oven and pan and place on a large serving plate to cool. Top cake with
blueberries and raspberries, drizzle with blueberry concentrate.

Serve immediately.

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Skewered Fruit with Mango Sauce


Makes: 4 servings.
Tropical Fruit Skewers:
160 g paw paw (papaya)
100 g kiwi fruit
100 g strawberries

Mango Sauce:
1 large mango
2 tbsp water
Stevia, natural sugar substitute (equivalent to 1 tsp of raw
brown sugar)

Method of preparation
Prepare the mango sauce by peeling the mango, placing the flesh in blender
with water and Stevia and pureeing until smooth.

Peel and cube the paw paw and kiwi fruit. Halve the strawberries. Thread
the fruit onto twelve skewers, alternating fruit. Arrange the skewers on
serving tray and drizzle with mango sauce.

Keep refrigerated until ready to serve.

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Baked Blueberry Apples


Makes: 4 servings.
Baked Apples:
2 apples (large), halved and cored
1 tsp allspice

Blueberry Jam:
230 ml water
200 g blueberries
Stevia, natural sugar substitute (equivalent to 2 tsp of
raw brown sugar)
1 tsp cinnamon
5 cardamom pods, crushed
vanilla pod, split and scraped

Method of preparation
Preheat oven to 180 C.

Place the water, blueberries, Stevia, cinnamon, cardamom and vanilla in


a heavy saucepan. Cover and simmer 15 minutes or until fruit is partially
broken down.

Place apple halves on a baking tray, cut sides up. Sprinkle with allspice;
cover with foil and bake for 25-30 minutes or until soft. Place apple halves
into a serving dish and top with blueberry jam.

Serve immediately.

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Caramelised Orange Slices in a Poppy Seed Syrup


Makes: 4 servings.

120 ml water
Juice of 1 orange
Zest of 1 orange, finely grated
Stevia, natural sugar substitute (equivalent to 2 tsp of
raw brown sugar)
1 tsp cardamom seeds
2 tsp poppy seeds
4 oranges (large)
Cooking spray, extra virgin olive oil (or preferably
coconut oil)

Method of preparation
Place water, orange juice, zest, sugar substitute, cardamom and poppy
seeds in a small saucepan and bring to a boil. Simmer for about 10 minutes
or until reduced by half. Peel the remaining oranges, removing as much
white pith as possible. Cut crossways into thick slices. In a lightly-oiled
frying pan, fry the slices over high heat for 15-20 seconds on each side.

Serve with poppy seed sauce.

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Tropical Fruit in Sweet Syrup


Makes: 4 servings.

480 ml water
Stevia, natural sugar substitute (equivalent to 2 tsp of
raw brown sugar)
2 star anise
3 cardamom pods, crushed
1 tbsp ginger, grated
1 vanilla bean, split and scraped
Zest of 1 lemon
Juice of lemon
180 g rockmelon, chopped
160 g paw paw (papaya), chopped
160 g kiwi fruit, peeled and diced
40 g passionfruit
4 mint sprigs, for garnish

Method of preparation
Combine the water, Stevia, star anise, cardamom pods, ginger, vanilla
bean, lemon zest and juice in small saucepan. Simmer 15-20 minutes and
then allow to cool. Combine the rockmelon, papaya, kiwi and passionfruit
in a serving bowl. Pour spiced syrup over fruit and chill until ready to
serve.

Serve decorated with mint sprigs.

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Mango Sorbet
Makes: 4 servings.

180 ml water
Zest of 1 orange
3 mangoes, cubed
Juice of 1 orange
4 mint sprigs, for garnish

Method of preparation
Combine the water and orange zest in a saucepan, bring to a boil, and
simmer for 5 minutes. Remove from the heat and cool. Remove orange
zest from sauce and discard. In a blender, process the mango cubes and
orange juice until smooth. Add mango puree to saucepan and mix well to
combine. Strain mixture and chill. When cold, pour into freezer container
and freeze until firm around the edges. Spoon the semi-frozen mixture
back into the blender and process again until smooth. Return the mixture
to freezer.

Remove sorbet from freezer approximately 20 minutes before serving to


allow it to soften slightly.

Serve decorated with mint sprigs.

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310
Shakes and Drinks

311
Shakes and Drinks
Digestive Smoothie ......................................................................... 313

Healthy Nut Butter Shake ............................................................. 314

Spicy Walnut Smoothie .................................................................. 315

Hearty Mixed Seed Smoothie ....................................................... 316

Simple Smoothie .............................................................................. 317

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Digestive Smoothie
Makes: 1 serving.

50 g almonds, soaked
3 tbsp coconut, shredded
2 tbsp flaxseed
1 tbsp slippery elm powder
tsp cinnamon
250 ml brewed tea (chamomile, lemon balm or peppermint)
banana or mixed berries
1 tsp of acidophilus (good gut bacteria) powder
Stevia, natural sugar substitute (equivalent to tsp of sugar
use approximately 2-3 drops)

Method of preparation
Put the soaked almonds, coconut, flaxseed, slippery elm powder and
cinnamon in a food processor and blend until they are coarsely ground.
Slowly add brewed tea and process until smooth. Add fruit and process
until the mixture thickens. At the very end add acidophilus powder and
pulse until mixed through.

Serve immediately as flaxseed and psyllium continue to thicken.

Note: This is a great breakfast smoothie for anyone with digestive


complaints such as cramping, bloating, flatulence, constipation and/or
diarrhoea.

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Healthy Nut Butter Shake


Makes: 1 serving.

180 ml water, cold


1 tbsp raw nut butter (almond, sesame, macadamia,
walnut or pecan)
2 tbsp coconut, dry and unsweetened
Stevia, natural sugar substitute (equivalent to tsp of
sugaruse approximately 2-3 drops)
1 whole organic egg, raw

Method of preparation
Place the water, nut butter, coconut and sugar substitute in a blender.
Process on high until smooth and frothy. Add the whole egg and pulse
briefly to blend.

Serve immediately in a glass.

Note: During pregnancy do not add raw egg.

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Spicy Walnut Smoothie


Makes: 1 serving.

2 tbsp walnuts
2 tbsp flaxseeds
2 tbsp sunflower seeds
150 ml filtered water
150 ml coconut cream
100 g mixed berries (fresh or frozen)
tsp vanilla extract
tsp nutmeg
Stevia, natural sugar substitute (equivalent to tsp of sugar
use approximately 2-3 drops)

Method of preparation
Process nuts and seeds in a food processor until coarsely ground. Slowly
add the water to the mixture and continue to process until the mixture
blends to a thick consistency. Add the berries, vanilla extract, and nutmeg
and blend until frothy.

Serve immediately in a glass.

Variations:
Soak the seed/nut mix overnight, pouring off soak water and rinsing the
mix before blending with clean water. This will create a more digestible,
smoother blend.

Change the nuts and seeds according to your preference.

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Hearty Mixed Seed Smoothie


Makes: 1 serving.

2 tbsp mixed seeds (sunflower, sesame, pumpkin or


flaxseed)
cup of fruit of choice
180 ml water
2 whole eggs
Stevia, natural sugar substitute (equivalent to tsp of
sugaruse approximately 2-3 drops)

Method of preparation
Process the seed mixture in a food processor to break up the seeds. Transfer
the mixture to a blender. Slowly add the water to the mixture until the
mixture blends. Blend on high until the shake is smooth and frothy. Stop
the blender and add the egg. Pulse 1 or 2 times to blend.

Serve immediately in a glass.

Note: During pregnancy do not add raw eggs.

Variations:
Soak the seed/nut mix overnight, pouring off soak water and rinsing the
mix before blending with clean water. This will create a more digestible,
smoother blend.

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Simple Smoothie
Makes: 1 serving.

100ml water
100ml coconut cream
100-150 g fresh or frozen fruit, cut into bite-sized pieces, with
peels, stones, and seeds removed
6-10 ice cubes
Stevia, natural sugar substitute (equivalent to tsp of
sugaruse approximately 2-3 drops)

Optional: cup sheep or goats yoghurt or cottage cheese or a


raw egg (organic only and if not pregnant)

Method of preparation
Place the water, fruit and ice in a blender and blend until smooth (add
optional ingredients if desired).
Variations:
Apricot Raspberry Kiwi Fruit Substitute 50 g apricots, 50 g raspberries,
and 1 kiwi fruits for the fruit.

Blueberry Banana Substitute 100 g blueberries and banana for the


fruit.

Coconut Apricot Substitute 50g shredded fresh coconut, 100 g apricots,


and 1 kiwi fruit for the fruit.

Grape Kiwi Fruit Nectarine Apricot Substitute 60 g organic grapes, 1


kiwi fruits, nectarine, apricot for the fruit.

Mango Peach Mint Substitute 80 g mangoes, peach, 1 tbsp fresh,


chopped mint for the fruit.

Nectarine/Peach Banana Kiwi Substitute nectarines (or peaches),


banana, and 1 kiwi fruit for the fruit.

Peach Raspberry Ginger Substitute 100 g peaches, 50 g raspberries, and

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tsp grated ginger for the fruit.

Raspberries Kiwi Apple Substitute 80 g raspberries, 1 kiwi fruits, and


apples for the fruit.

Rockmelon Coconut, Orange Substitute 1 slice of rockmelon, 50 g


shredded fresh coconut, 1 orange for the fruit.

Strawberry Banana Substitute 100 g strawberries and banana for the


fruit.

Strawberry Kiwi Fruit Substitute 50g shredded fresh coconut, 80 g


strawberries, 1 kiwi fruits for the fruit.

Frozen Smoothie Freeze the smoothie in dessert cups for 2 hours before
eating.

Add 1/4 tsp organic alcohol-free extract such as vanilla, orange, or


almond.

Add 2 tbsp organic unsweetened nut butter for extra protein, flavour, and
thickness

Add 1-2 tsp spices such as cinnamon, nutmeg, allspice, cardamom, anise,
or aniseed.

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Nutrient Rich: Sprouts


Sprouts are the germinated seeds of vegetables, beans and grains.
Mungbean and alfalfa sprouts are a couple of the most common sprouts
available, as are broccoli, radish, sunflower, clover, lentil and pea
sprouts.

Sprouts are one of the richest sources of healthful vitamins, nutrients and
phytonutrients. They are an excellent source of antioxidants, including
beta carotene, ascorbic acid (vitamin C), folic acid, and vitamin E. Since
sprouts are the young version of vegetables, beans and grains, they are
also very easy to digest.

Alfalfa, sunflower, clover and radish sprouts contain 4% protein, more


than most foods with such a high water content. Milk and spinach, for
example have about 3% protein, while cos and iceberg lettuce have less
than 2%. And lentil, and pea sprouts contain considerably more protein
than meat and eggs (and a fraction of the fat!).

The benefits dont stop at protein levels. Radish sprouts have 29 times
more vitamin C than milk (29 mg versus 1 mg) and 4 times the vitamin
A (391 IU versus 126 IU). These spicy sprouts also have 10 times more
calcium than a potato (51 mg versus 5 mg) and contain more vitamin C
than pineapple!

Growing Your Own Sprouts


Growing your own sprouts at home is very easy and it usually only takes
three to ten days to produce an edible sprout. The most important part of
growing your own is the rinsing and draining. Sprouts should be rinsed
at least three times a day. Proper draining is important because if your
seeds remain too moist, they may rot or harmful bacteria can develop. It
is also important to know which type of sprouts to consume and which
ones should not be consumed (such as tomato and potato sprouts).
Research the sprouts you are interested in consuming to ensure they are
safe to eat.

You can buy a relatively inexpensive commercial sprout grower at your


local nursery; however, you can also make your own at home using items
you probably already have in your kitchen. Heres what youll need:

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Gabriela Rosa

A 2 litre jar
Cheesecloth
Rubber bands
When choosing a jar, find one with a mouth wide enough for you to put
your hand in to retrieve the grown sprouts.

Use the table below to determine the amount of seeds you will need for a
2 litre jar.

Small seeds 30-45 grams

Medium seeds 65-125 grams

Large beans/grains 250 grams

Sunflower seeds 500 grams

Before starting, sort through your seeds to remove any bits of dirt,
pebbles, sticks, broken or shrivelled seeds then place them in a strainer
and rinse thoroughly. Place them in the jar and cover them with water
(6 to 8 cm above seed level). Let the seeds soak overnight. The ideal
temperature for most sprouts is between 18-22C and they prefer indirect
light.

The following morning, cover the opening of your jar with cheesecloth
and secure with a rubber band. Drain the water from the jar. The
cheesecloth will act as a strainer, keeping the seeds in the jar. Rinse
one or two more times with fresh water, taking care to drain completely
each time. Some people leave the jar upside down on a cooling rack with
a dish beneath to catch any excess water. Repeat this process at least
twice more daily, every day. Within two to three days you will see your
sprouts beginning to grow. Continue the rinsing process until sprouts are
ready to harvest, usually within four to six days. When they are ready to
harvest, rinse one final time, remove the sprouts from the jar, discard any
hulls and enjoy.

Sprouts can last in the refrigerator for up to a week. To prepare sprouts


for refrigeration, drain them for five to ten hours. Dry any excess
moisture from the sprouts, place them in a tightly sealed container, and

store them in the refrigerator.

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Gabriela Rosa

Contacts and Resources


The Natural Fertility Solution
Take-Home Program
A whole person approach is fundamental to effectively restore and optimize
natural fertility in both men and women.

Based upon this key observation and many years in private practice Gabriela
Rosa developed the comprehensive and healing natural fertility approach she
now successfully shares with couples worldwide. The Natural Fertility Solution
Take-Home Program is based on Gabrielas proven fertility boosting strategies.
This program focuses on enabling simultaneous optimization of the key areas
(her 11 Pillars of Fertility), which most dependably will help couples to create
the baby of their dreams, irrespective of their previous medical history.

Gabrielas approach has proven to be invaluable in helping prospective parents


overcome fertility problems; increasing the chances of taking home a healthy
baby as well as being able to prevent miscarriages or malformations and
abnormalities (even for older couples). Despite its effectiveness in restoring
fertility in delicate cases this is not its only applicationher method is also
an essential toolkit of paramount importance for those prospective parents
who simply wish to prepare for the healthiest conception and babywith the
intention of giving their child the best possible start in life.

For more information on The Natural Fertility Solution Take-Home Program


visit www.BoostYourFertilityNow.com.

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Eat Your Way To Parenthood

What Else Is On Offer?


From her Sydney practice, Natural Fertility & Health Solutions Gabriela and
her team run The Natural Fertility Solution Program and also offer seminars
and workshops as well as one on one and online consultations.
Other programs and modalities offered at Natural Fertility & Health
Solutions include:
Programs

Fertile Emotions Workshop and Whole-Person Fertility Support Groups;


The PCOS Solution Program;
The Endo(metriosis) Solution Program;
Emotional Freedom Technique Workshops;
Art Therapy;
Vedic Meditation (transcendental technique);

Modalities
Acupuncture
Acupressure
Chiropractic
Classical Homoeopathy
Craniosacral therapy
Emotional Freedom Techenique
Herbal Medicines
Hypnotherapy
Health & Life Coaching
Myofascial Release
Naturopathy
Nutritional Medicine
Osteopathy
Relationship and Individual Counselling

Gabriela is available for interviews and can be contacted via the website www.
BoostYourFertilityNow.com or through Natural Fertility & Health Solutions,
PoBox 2342, Bondi Junction 1355 | 1300 85 84 90 or +61 2 9369 2655.

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Gabriela Rosa

Additional Information Resources


For Allergy Free Eating
Books/Magazines:
Natural Medicine for Allergies: The Best Alternative Methods for Quick
Relief by Glenn S. Rothfeld, M.D. and Suzanne LeVert
Digestive Wellness by Elizabeth Lipski, M.S., C.C.N.
The Complete Guide to Food Allergy and Intolerance by Dr. Jonathan
Brostoff and Linda Gamlin
The Whole Way to Allergy Relief & Prevention: A Doctors Complete
Guide to Treatment & Self-Care by E. Larson, Jacqueline Krohn,
Frances A. Taylor (Contributor), Jinger Prosser (Contributor)
Living Without A lifestyle guide magazine for people living with food
and chemical sensitivities. www.livingwithout.com

Cook Books:
The Complete Food Allergy Cookbook by Marilyn Gioannini
The Allergy Self Help Cookbook by Marjorie Hurt Jones
Healing With Whole Foods by Paul Pitchford
Cooking the Whole Foods Way by Christina Pirello
The Gluten Free Gourmet by Bette Hayman and Joseph A. Murray
Allergy Cooking with Ease by Nicolette M. Dumke
Healthy Living Cookbook by James B. LaValle, R.Ph., D.H.M.,
D.H.Ph., N.M.D. and Peggy Kramer
A Celebration of Wellness by Natalie Cederquist and James Levin,
M.D.
Guilt Free Indulgence by Cheri Bauer and Mark Percival D.C., N.D.
Sweet and Natural by Janet Warrington
One Bite at a Time by Rebecca Katz

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Websites:
www.food-allergy.org
www.GlutenFreeMall.com
www.GlutenFreePantry.com
www.GlutenSolutions.com
www.SpecialFoods.com
www.CauseYourSpecial.com
www.kinnikinnick.com
www.livingwithout.com
www.SavoryPalate.com

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