Archive for Recipes

Homemade Caramel

This recipe is a healthier version than conventional caramel, which is made primarily with sugar.

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Now you can use your new syrup in any number of gorgeous ways.  For example you could:

  • Add it to your smoothies
  • Top ice cream with it
  • Use it as a dip for fruit
  • Use it as a jam or fruit spread
  • Sweeten cakes, puddings or breads

The possibilities are endless; just use your imagination!

1 litre carton of unsweetened apple juice

To make the caramel, bring a carton of apple juice to the boil in a large pan. Simmer the apple juice for 30 to 60 minutes until it changes colour and thickens.

Test the syrup by placing a teaspoon of apple juice on a plate, wait until it cools to check the thickness.

Turn the heat off when the syrup reaches the desired consistency. Pour straight into a jar and allow to cool. (Careful! It will be hot)

Store in the fridge. When you want to use it, place the jar inside a bowl of boiling water to soften until it melts slightly.


Chocolate Strawberries

Enjoy these delicious strawberries with a rose cava or champagne

Box of strawberries
Bar of dark chocolate, at least 72% cocoa, chopped

Melt the chocolate in a bowl over a pan of simmering water, then take off the heat and stir gently.

Dip the strawberries 3/4 of the way up in the chocolate carefully to coat them, shake off excess chocolate and put them on a tray lined with parchment of greaseproof paper and leave to set.

Turmeric Coffee

A bit misleading as there is no coffee in it. However the health benefits more than make up for it. This is a quick, convenient way to get these 4 disease fighting (inflammation and cancer), metabolism boosting spices into your diet on a daily basis.

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150ml approx almond milk or 50ml coconut milk and 100ml water
1/2 teaspoon turmeric
1/2 to 1 inch wide round slice of ginger root, peeled and grated
Sprinkle of cayenne pepper or cinnamon
1/2 to 1 teaspoon honey or other natural sweetener like stevia

Gently warm the almond or coconut milk and water on the stove.

In a mug, combine the remaining ingredients. Drizzle a teaspoon of the warmed milk and water mixture into the mug and mix until the liquid is smooth with no lumps. Add the rest of the milk and mix well. You can leave the pieces of ginger in the coffee, or strain it out before drinking. Sprinkle with cinnamon or cayenne or both and drink.


Homemade Sauerkraut

Before we go any further, let me make it clear; forget the supermarket stuff as it is processed junk and won’t get the job done. Hence the need for the homemade stuff.

A few tablespoons a day will re-populate your gut with friendly bacteria, which is the cornerstone of health and disease prevention. A healthy gut also helps with insulin function, lessening the propensity to gain weight..

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Hippocrates was right all those years ago.

“All disease begins in the gut” – Hippocrates, 460 – 370 BC

As it turns out, this gut healing gem deserves a better accolade than accompanying disease inducing hot dogs, wrapped in a stodgy, nutrient deficient bread bun.

Make no mistake, this is perhaps the single most thing you can do to improve your general health, better than any medicine Big Pharma has to offer.provided you don’t consume loads of processed rubbish, which will negate the health improving benefits.

There are a few ways to make this, but I like to stick to what works easy for me.

2 cabbages, any type, cored and sliced
Fine, unrefined sea salt

Before coring and slicing, remove the outer leaves and put aside; these will be used to cover the sauerkraut to prevent contamination.

Put the cored and sliced cabbage in a large bowl and add about two to three tablespoons of salt. Mix well and then press down well with a masher.

Cover with the outer leaves and weigh the cabbage down with some weights; you can use anything you like. I use a large soup pot, filled with large water filled bottles and some big stones. The soup pot just fits nicely inside the bowl.

Leave the bowl of cabbage at room temperature for about seven days, skim off any scum you see and transfer to an airtight glass jar. Refrigerate and consume anytime up to three months. I have two to three tablespoons per day.

Remember you will need to make another batch when you jar the first batch to maintain a steady supply.

If after 24 hours, the juice or water from the cabbage does not rise enough to cover the surface, add a cup of hot water mixed with a teaspoon of salt.

·         NB To ingest enough healthy bacteria, you will need to consume a food like homemade sauerkraut, which has been found to be very effective at populating your gut with beneficial bacteria and is very cheap to make and much cheaper than probiotic supplements, which do not always guarantee potency; they certainly do not have the wide range of bacteria that sauerkraut offers.






Green Super Juice

If there is only one thing you could do to improve your general health, it would be to consume a pint of green juice daily or at least a few times a week.

This juice is packed with cancer and other disease fighting antioxidants, enzymes, vitamins, minerals and other chemo preventative compounds.

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Good bunch of kale
2 carrots, chopped
2 sticks of celery, chopped
Handful of flat leaf parsley, chopped
1 inch piece of fresh ginger (no need to peel)
½ an apple, cored and roughly chopped
Squeeze of lime juice
Pinch sea salt
250ml of water (or green tea)
Sprinkle of cayenne pepper (optional)

Put all ingredients in a blender or a jug if you are using a hand blender and blend for about 30 seconds until a puree. Push the juice through a sieve with a spatula (remembering to squeeze the leftover pulp with your hands) or squeeze through muslin into a bowl and then transfer to a glass. Drink immediately or chill in the fridge before drinking. Make sure you consume within an hour or two to prevent loss of nutrients.

When available and affordable, use as many organic ingredients as possible.

You could use other variations including beets, cucumber, tomatoes and other greens (watercress, spinach, rocket, spring greens, collards etc.).

Have a teaspoon of EV olive oil or coconut oil before you drink the juice; this is crucial for the absorption of the fat soluble vitamins, A, D, E and K.




Spicy sweet potato and butternut squash soup

This delicious, health promoting and tasty soup serves 6. Chock-full of disease busting, fat burning spices and herbs as well as carotenoids from the tubers and 200 active compounds from garlic and oinions.

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25 g grass fed butter
1 large onion
2 cloves garlic
1 butternut squash
1 medium sweet potato
2 tsp chilli powder
1 tsp ground cumin
1 tsp ground coriander
About a 3 to 4 cm piece of fresh ginger, peeled and grated
Sea salt and black pepper
750ml vegetable or chicken stock
2 to 3 tbsp of reduced fat crème fraîche
Fresh coriander, chopped
1 fresh, red chilli, deseeded and finely chopped (optional)

In a large saucepan melt the butter over a low to medium heat. Peel and chop the onion and add it to the pan. Cook, stirring occasionally. Crush or finely chop the garlic and add to the pan.

Chop the butternut squash into 2.5cm cubes.

Once the onion is soft, add the chilli powder, ginger, cumin and the coriander and salt and pepper. Fry for a few minutes, then add the butternut squash to the pan and stir.

Peel and chop the sweet potato into 2.5cm cubes and add to the pan.

Pour in the stock and make sure everything is covered and give it a good stir ensuring you get to the bottom. This is where a lot of flavour likes to hide! If the stock is not enough to cover everything add hot water from the kettle. Bring to the boil and simmer until the vegetables are soft. Add extra hot water if things start looking too dry.

Blend to the desired texture, stir in the crème fraîche and serve with fresh, chopped coriander.

You could also garnish with a deseeded, chopped fresh red chilli for extra heat and colour