Food

Supplements

A healthy diet of organic food will provide all necessary nutrients and the body’s natural processes can extract all the nutrition it requires. However, its ability’s are often compromised by factors such as illness, stress, environmental influences, poor quality food and lifestyle choices

When I first started changing my food regime, I complimented the diet with various vitamins and minerals but after a few months of eating healthily, my body’s mineral levels stabilised and I found I didn’t need to take additional supplements.  A standard blood test can reveal any mineral or vitamin deficiencies you may have and your doctor or nutritionalist can advise you how to go about this.

If you do use supplements, ensure they are not synthetic.  Most of the ones from high street shops are and are not as effective as supplements made from natural materials.

Natural sources I used

• Hemp seeds – an excellent source of protein
• Bee pollen – natural source of B12 and vitamin E
• Apricot Kernels – rich source of B17
• Aloe vera – for a healthy gut and supports immune system
• Garlic – lowers cholesterol and a strong anti-oxidant
• Flaxseed oil – a blend of omega 3 and 6 for immune system
• Unrefined olive oil – rich in omega 6
• Green powder drinks – rich in minerals
• Dr. Young’s salts – boosting natural body salts
• Chia seeds – rich in omega 3
• Curry herbs – natural antioxidants when heated

Healthy foods and accompaniments

Organic Olive Oil

This needs to be unrefined and extra virgin or first press and we use it only as a dressing, not for cooking

• Rich in antioxidants – helps neutralize free radicals which are a cause of cancer
• Vitamin A, D K and E and help calcium absorption

Sesame oil & Tahini

There are claims that it is a natural antiviral and anti-inflammatory agent, which slows, down cell growth and replication and inhibits the growth of malignant melanoma (skin cancer).

Tahini contains vitamins B1, B2, B3, B5 and B15 which promote healthy cell action, increase the rate of metabolism, enhance immune and nervous system function and help to maintain healthy skin and muscle tone. Also appears to inhibit pancreatic cancer

Spices

Great for flavouring, with an impressive list of phyto-nutrients, essential oils, antioxidants, minerals and vitamins which have disease-preventing qualities and are a good supplier of potassium, manganese, iron and magnesium.

Water

Vital for tissue quality, and performance, resistance to disease and detoxification. We need to drink in excess of 2 litres per day

Sources

• Natural spring water – Is the best source of drinking water
• Ionised water – pure and oxygenated
• Distilled – pure but slightly acidic and low in oxygen
• Tap water – largely recycled with impurities and chemicals
• Bottled water – has been processed and is subject to plastic leaching

Onions

Are a useful taste enhancer and base for many dishes. They are a good source of Vitamins A,B,C calcium, phosphorus, and potassium and it is claimed that they have an antibacterial and antifungal properties.

Stevia

A natural sugar substitute made from the leaves of a herb and with no apparent health risk

Organic Flaxseed oil

With a combination of omega 3 & 6 for a healthy immune system and supports removal of bad fats

Staple foods

Where possible we only use organic foods

Humus

Is a popular creamy dish made from chickpeas and often used as a tasty dip.  Ruth mixes it into brown rice pasta (see below) to create a creamy sauce not dissimilar to a carbonara – although without the bacon!

I love it as a replacement for mayonnaise

Organic brown rice

The process that produces brown rice removes only the outermost layer, the hull, of the rice kernel and is the least damaging to its nutritional value. The complete milling and polishing that converts brown rice into white rice destroys 67% of the vitamin B3, 80% of the vitamin B1, 90% of the vitamin B6, half of the manganese, half of the phosphorus, 60% of the iron, and all of the dietary fiber and essential fatty acids. Fully milled and polished white rice is required to be “enriched” with vitamins B1, B3 and iron

Organic brown rice pasta

Pasta made from organic brown rice – as above.  This creates another wholesome food and can be flavoured with your favourite pasta sauces like home made pesto sauce or humus to create a creamy pasta.

Salads

Leafy green vegetables are the most nutrient packed foods available to us. To make great salads you must start out with fresh produce, preferably organic. It’s the greens that are considered the powerhouse of nutrition, so include a variety of leafy greens in your salads. Green leaf, red leaf, romaine, spinach, kale…really any kind of greens can be added to your salad.

Then you can add a wide variety of raw vegetables like carrots, beets, turnips, tomatoes, avocado, squash, sprouts, sweet potatoes, broccoli, bell peppers and red cabbage. To make it even more exotic add fruits, seeds, nuts and berries.

Slicing, dicing, shredding them into different sizes, shapes and lengths makes your salads more appetising and you can use a variety of homemade salad dressings to add to the taste using lemon, ginger, garlic, herbs, favourite spices. garlic or humus

Pulses, beans and lentils

They are an inexpensive, low-fat source of protein, fibre, vitamins and minerals.  They can be main food – baked beans, daal and chickpeas etc  or add extra texture and flavours to soups.  Pulses are a good source of iron.

Quinoa

Quinoa is highly nutritious, rich in protein(it contains all the essential amino acids the body requires) and with carbohydrates fats, vitamins, minerals, and fibre. We incorporate it in dishes in place of rice and flavour it with onions, leeks , cumin, Braggs liquid aminos, fennel seeds, star anise, peppers etc

Super foods

Wheat grass

Restores blood alkalinity, strengthens our cells, detoxifies the liver and bloodstream, and chemically neutralizes environmental pollutants.  It contains high concentration of chlorophyll, active enzymes, amino acids vitamins and other nutrients. It is one of the richest sources of vitamin A and C, calcium, iron, magnesium potassium, phosphorus, sodium, sulphur, zinc, cobalt, enzymes and 17 amino acids.

Coconut

Coconuts are highly nutritious and rich in fiber, vitamins, and contain excellent vitamins and minerals.  Coconut water is almost identical to human blood plasma, whilst its “meat” helps prevent degenerate diseases as well as enhancing the function of the nervous system and strengthening the immune and digestion systems.  The oil is high in saturated fats and the most stable of all fatty acid sources. It reduces the free radical load on our bodies

Quinoa (pronounced keen-wah)

Quinoa is highly nutritious and contains all of the body’s requirements: carbohydrates (complex carbs), fats, protein, vitamins, minerals, and fiber.  It looks a bit like cous cous when cooked but is gluten free and contains a balanced set of amino acids making it a rich source of protein.

Lemon & limes

Packed with 19 vitamins and minerals some of which are great anti-oxidants.  Although lemons may be acidic in themselves lemons once consumed they combine with your own digestive juices and then metabolizes, the chemical combination turn the it into alkaline.

Himalayan salt

It contains all the minerals and trace elements of which our bodies are made. Natural salt is crucial for maintaining vital functions in the body. It has no preservatives or additives and is Himalayan crystal salt is suitable for those who require a low sodium diet.

Garlic

Garlic is a must, it can not only be used a vast variety of dishes but has been credited with fighting heart disease, lowering cholesterol, lowering blood pressure and because of its anti biotic properties helping to fight off colds.  We use tons of it.

Herbs & spices

There are over 200 herbs and spices all with different aromas, taste and colour.  This large array gives us the possibility of changing what might otherwise be a restricted, bland or boring diet into an exciting culinary experience.

Avocados

Avocados are packed with over 20 essential vitamins and minerals, are simple to prepare and are yummy.

Aloe Vera

A healthy digestive system is crucial to building a healthy immune system. Aloe vera helps build good gut flora, contains a number of key nutrients and supports  your body’s immune system and health.