PENGUIN BOOKS

You Are What You Eat Cookbook

Dr Gillian McKeith (PhD) is aninternationally acclaimed holisticnutritionist. She is the presenter ofYou Are What You Eat, the hitCelador primetime televisionprogramme for Channel 4. She isalso the author of the bestsellingYou Are What You Eat, Dr GillianMcKeith’s Ultimate Health Plan andLiving Food for Health (Piatkus).Raised in Scotland, Gillian nowtravels extensively, giving lecturesand seminars.

Over 150 healthy and deliciousrecipes

Dr Gillian McKeith’s

you arewhat

you eatCookbook

A Celador Production as seen onChannel Four

www.youarewhatyoueat.tv

PENGUIN BOOKS

PENGUIN BOOKSPublished by the Penguin GroupPenguin Books Ltd, 80 Strand, London WC2R0RL, EnglandPenguin Group (USA) Inc., 375 Hudson Street,New York, New York 10014, USAPenguin Group (Canada), 90 Eglinton AvenueEast, Suite 700, Toronto, Ontario, Canada M4P2Y3 (a division of Pearson Penguin Canada Inc.)Penguin Ireland, 25 St Stephen’s Green, Dublin 2,Ireland(a division of Penguin Books Ltd)Penguin Group (Australia), 250 CamberwellRoad, Camberwell, Victoria 3124, Australia (adivision of Pearson Australia Group Pty Ltd)Penguin Books India Pvt Ltd, 11 CommunityCentre, Panchsheel Park, New Delhi – 110 017,IndiaPenguin Group (NZ), 67 Apollo Drive, MairangiBay, Auckland 1310, New Zealand (a division ofPearson New Zealand Ltd)Penguin Books (South Africa) (Pty) Ltd, 24

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First published 2005Published in paperback 20077

Copyright © Celador Productions Limited, 2005You Are What You Eat logo and book TM ©Celador International Limited, 2005All rights reserved

The moral right of the author has been asserted

Except in the United States of America, this bookis sold subject to the condition that it shall not,by way of trade or otherwise, be lent, re-sold,hired out, or otherwise circulated without the

publisher’s prior consent in any form of bindingor cover other than that in which it is publishedand without a similar condition including thiscondition being imposed on the subsequentpurchaser

ISBN: 978-0-14-194949-9

CONTENTS

Introduction

One Food philosophyTwo Body checkThree Getting organizedFour Juices & smoothiesFive BreakfastsSix SoupsSeven Salads & lunch-boxesEight Main mealsNine Quick bitesTen SnacksEleven Treats

Twelve Stocks, sauces &dressings

Dr Gillian’s final wordAcknowledgementsIndex

I truly believe anyone can be agreat cook as long as they have thewill to do it. When I was a wee lassat Perth High School I remembermaking cheese flan in HomeEconomics. The funny thing was, Ihadn’t even tasted the flan becauseat the time I detested the idea ofeating cheese. But somehow I hadbeen so passionate about my recipethat my cookery teacher gave metop marks, because my heart andmind had been in the right place.

My younger brother David haddifferent views about my culinaryskills, and when we were growing

up he spent the entire timecomplaining to Mum and Dad thatI couldn’t even toast breadproperly. OK, it’s true that forsome reason my toast always cameout pitch-black like coal… Anyway,David always used to say that I’dburn the house down one day – astatement I took to be completelyludicrous… until that fateful rainyday when I was 17 and had justreceived my letter of acceptanceinto Edinburgh University. I wasfeeling really excited andpreoccupied – and, of course, thebread was toasting away in thetoaster – when, all of a sudden, the

smell of burning wheat seemed tobe permeating my bedroom.

I quickly darted into the kitchen,to be greeted by what looked like ascene from The Towering Inferno.My toast had caught fire and theflames had spread to the countertops and walls. I was terrified – notjust at the thought of burning downour family home, but at what mydad would say. Then, right on cue,David burst on the scene andquickly and efficiently proceededto extinguish the fire with bucketsof water and heavy wet towels.

So I am no Michelin-star chef – Iam just a mother who wants the

best for her family, and a holisticnutritionist who wants the besthealth and purest food for you. Ijust happen to have developed lotsof healthy, fun and easy recipesover the years as part of my job.My recipes are quick to prepare –many only take a few minutes –and they’re dead simple. If I canmake them, anyone can!

Writing these recipes for you andmaking them readily available wassomething that was very importantto me, because I understand first-hand how essential support likethis can be to achieve wellness anda fit body. When I was twenty-

something, I lived in Spain andsurvived on a diet of Spanishéclairs, paella, chocolate andsangrias. When I got back toBritain I was chubby, had spots allover my face and felt constantlytired, listless and demotivated. Aspecial diet could be my answer, Ithought. A simple food plan. So foreight weeks I ate almost nothingbut pork luncheon meats – or, to beprecise, three slices of thin ham ontwo pieces of white bread. And Iate that for breakfast, lunch anddinner every day. As you canimagine, I felt and looked terrible.Over time, my unhealthy eating

habits continued to play havocwith my body, energy levels andgeneral wellbeing. It was thisdegeneration in my health that wasthe key motivating factor in myembarking on a new healthylifestyle, and a diet of living foods.

When I finally turned my lifeand health around through naturalnutrition and good food, I realizedthat (a) healthy recipes can be easyto prepare; (b) healthy meals canbe quick, exciting and fun; (c) youcan make food taste great evenwithout any experience or training;and (d) healthy food can make youfeel and look well, because you

really are what you eat. All you needis the desire and the will to feeland be well.

The recipes in this book are easy,colourful and utterly delicious, andI really hope you love them asmuch as I do. But they’re really justthe beginning. Once you’ve got togrips with them, I’d like you to feelempowered to experiment, usingthem as a basis for creating othertasty dishes of your own. All myrecipes have the ability to enhanceyour health and wellbeing for a farhappier, healthier, energized, fitterand sexier you. And best of all,they won’t ever make you fat,

which means you can eat as muchas you like with them. So it’s timeto get cooking to your heart’s (andtummy’s) content.

Wishing you Love and Light,

My food philosophy consists of afew simple guidelines. These arecovered in much more detail in thebook You Are What You Eat. Followthem and you’ll be happier,healthier, fitter, stronger, sexier –and, oh yes, slimmer too, if that’swhat your body needs. Pleaseunderstand that my philosophyisn’t primarily about losing weight,but about being interested ineating good food and feeling reallywell. Just follow my plan and yourbody weight will regulate itselfnaturally. Believe me, I’m speakingfrom experience here. Now forthose guides…

GUIDE NUMBER ONE:Eat as much food as you wantuntil you are satisfied, as longas you eat the right foodsprepared in the right wayThe right foods are the simplestfoods that grow from the earth intheir most unadulterated, organicform – fresh vegetables, seasonalfruits, sprouted seeds, raw nuts andseeds, grains, beans, legumes,pulses – and certain vegetableproteins such as tofu together withsome fish or organic turkey orchicken. It’s what I call the ‘Diet ofAbundance’ – you’ll find there are

dozens of perfect foods you can eatall day long and feel great!

The recipes in this book will giveyou all the information you needon preparing these foods in thebest way for optimum nutrition.

GUIDE NUMBER TWO:Never get fixated on weightIf there’s one thing I can teach you,it’s that what you resist will persist.So if you become fixated on yourweight, then you’ll only make it abigger issue for yourself. Ditch theweight issue. Forget it. It simply

does not work. We’ve got moreimportant things to do. Once youfinally let the weight issue go, andadopt a new lifestyle plan, yourbody weight will regulate itself.Believe me, this is true.

In all my years in practice, Ihave never had to weigh a singleclient. Imagine that – a nutritionistconsulting overweight clients whohas no scales and doesn’t everweigh anyone. So don’t forget: youwill get amazing results if you stopfocusing on your weight and startfocusing on eating the right foods.Which brings me to…

GUIDE NUMBER THREE:Don’t do fad diets – they don’twork in the long termI’ve never seen a fad diet thatreally works in the long term.Some may work in the short termbut all too often, once the dietergoes off their diet, they put theweight back on to an even greaterextent than before. There’s no endto the number and variations ofthese fad diets, and the problem Ihave with most of them is that theyrestrict too many different foodsand food groups, leaving younutritionally starved. Apart from

anything else, some of them cancause a loss of essential fatty acids(EFAs) – which are actually neededfor weight loss or weightmanagement – mineral imbalances,vitamin deficiencies, gastricdisturbances and hormonalproblems. My recipes, on the otherhand, will help you get strongerand better nourished because Iwon’t be cutting out what yourbody needs. And, as you nowknow, when you care about goodhealth first, the weight issue willfall into place.

GUIDE NUMBER FOUR:This is a plan for lifeThis simple philosophy needs tobecome second nature. To startwith, you might want to carry thisbook into the supermarket orhealth food store to make the rightpurchasing choices; use this book inthe kitchen at home for recipes;take it to work for referring toquick snacks; take it to restaurantsfor meal ideas. The You Are WhatYou Eat concepts integrate andinter-connect into every realm ofyour life. This is your route towellness, happiness and a great

body.

GUIDE NUMBER FIVE:It’s got to be my way or thehighwayHuman health doesn’t respond fullyenough to half measures so I wantyou to really go for it. It’s not thatI am some kind of perfectionistgone awry; I just want to makesure you have the best shot atfeeling great. I know what shoddyhealth and excess weight feels like.I’ve been there. We’ve all beenthere. I know we can do far better

together if you do what I tell you.I remember a woman who came

into my office for the first time. Shewas recovering from a very seriousillness and wanted help with hernutrition.

I wanted so much for her to getwell and felt that I could help her,but knew she would have to wantit as much as me. As she walked inI greeted her with a warm smile. Sofar so good. Then she landed alarge bottle of vodka on my deskwith the immortal words, ‘I’ll doyour diet, Darling, but I’m notgiving up my vodka.’

There was a deafening silence,

then I walked to the door andopened it, saying, ‘You can leavenow!’

She sat there, looking stunned,then blurted out, ‘Do you knowwho I am? My husband is worldfamous. We are very wealthypeople.’

So I gave her what-for: ‘Go backto your husband with your bottle ofpoison and drain him, but you’renot going to drain me. I don’t carewho you are, who your husband is,what you do or how much moneyyou all have. It makes nodifference to me. When it comes tohealth, we are one and the same.

You are to leave now!’I’d touched a nerve. She broke

down into uncontrollable tears,sobbing bitterly, ‘I am desperate.Please help me. I’ll do anythingyou say.’

‘Right,’ I said. ‘Take that bottleof alcohol and pour it down myoffice sink drain right now, andthen we can get started.’ And shedid. And we got started. And shenever looked back. She consultedwith me for years. She became anew woman with a new body andwith new heights of energy, hopesand dreams.

For the next three months, I

want you to eat according to myplan and recipes. After this firstthree-month period, you arewelcome to introduce an 80:20approach: do what I tell you 80 percent of the time and you can benaughty 20 per cent of the time. Soyou see, things aren’t so bad afterall. But when you adopt my newways, you may find that you enjoythe delicious taste of these healthyfoods so much, and savour thefeeling of wellness you have thatyou may not want to look back.

GUIDE NUMBER SIX:

Be creative and passionate inyour cookingWhat I want is to empower you tohelp yourself make the changes youneed. This book will provide youwith lots of ideas which I hope willnot only keep you on the path togood health but also inspire you tocreate your own recipes.

Here’s how it works. If you canmake Hearty Lentil Stew (p.163),then you can make any stew. Forexample, you can change thelentils to kidney beans and themeal becomes a kidney bean stew.Change the kidney beans tochickpeas and it becomes a

chickpea stew. Change the veggies,the herbs and seasonings that gowith the beans and voilà – youhave a whole new set of foodcreations that you have developedyourself. This is empowerment.

GUIDE NUMBER SEVEN:Embrace changeWe can often be our own worstenemies when it comes to change:‘I can’t do this, I can’t do that.’ Wetoo often give ourselves continuousnegative messages with constantrestrictive limits. Here are just

some of the things my TVparticipants have thrown at me:‘I don’t like beans.’ (Before evertasting them.)‘I hate the smell of brown rice.’‘Millet looks gross.’The things we say to ourselves arelistened to by our body at large. Toinvolve yourself in my programme,you will need to be open to newideas, new foods, new ways. Sodon’t get stuck in the mud. This iswhere you take responsibility foryourself. Get unstuck and getmoving and you will be truly freeto pursue your dreams, hopes and

goals for a deep, fulfilling life.

GUIDE NUMBER EIGHT:Be in touch with your emotionsAfter many years of working in thefield of nutritional health, jugglingwork, family life and everythingelse in between, I know fromexperience that it can be easy tolose yourself.

I once had a client who was inher late forties and grosslyoverweight. She showed mephotographs of herself takennearly 25 years earlier, in which

she looked wonderful: not onlyslim but sparkly-eyed and literallylit up with energy. I asked herwhat had happened and sheexplained that for over 20 yearsshe had been eating junk food forcomfort.

Tears welled up in her eyes and,after gentle prompting, she slowlybegan to tell me how she had losther baby daughter at just 22 daysold. This woman had never beengiven counselling and had simplybeen using bad food to bury herpain for all that time. And it wasonly by opening up about her

relationship with food that she hadreached her most inner emotions,and realized how interconnectedthey had become.

I believe that our body, ouremotions and what we eat are allintricately linked. Each affects theother. This woman’s experiencemay be rather more pronouncedthan the norm, but there is ageneral lesson for everyone here.In order to become a balanced,harmonious and contentedindividual, and for your body toget the very best out of healthyfood, you need to be in touch withyourself. Accept who you are. This

is an important step towards beingand staying healthy.

FOOD COMBINING MADESIMPLEThe majority of the recipes in thisbook follow simple food combiningrules. If you follow these guidelinesyou may lose weight if you need to,and will do it simply and healthily.Plus you’ll say goodbye to gas,bloating and most digestiveproblems – and feel a million timesbetter. However, once you haveyour weight and other diet-related

issues resolved then you won’t needto be quite so strict. It’s still best tofollow my guidelines as much asyou can, though, as it’s a sure pathto feeling fantastic.

A more detailed explanation offood combining is in my previousbook You Are What You Eat, but invery simple terms this is what youneed to know:

GROUP 1: Proteins» Cheese» Eggs» Fish» Game/rabbit

» Meat» Milk» Nuts» Poultry» Shellfish» Soybeans, tofu and soya products» Yogurt

GROUP 2: Carbohydrates» Grains: including oats, pasta, rice,

rye, maize, millet» Grain products: including biscuits,

bread, cakes, crackers, pastry» Honey

» Maple syrup» Starchy vegetables: including

potatoes, yams, and sweetcorn» Sugar and sweets

GROUP 3: Non-starchyvegetables and fats

» Butter, cream» Herbs, spices, seasonings» Olive and other oils» Salads» Seeds

GROUP 4: Fruit

» All varieties

FOOD COMBININGCHART

YES NO

» Groups 1and 3

» Groups 1and 2

» Groups 2and 3

» Groups 1and 4

» Group 4alone

» Groups 2and 4

» Groups 3and 4

Tips on food combining» Always eat fruit by itself, 30

minutes before other food groupsand, ideally, first thing in themorning on an empty stomach.

» Leave two hours after acarbohydrate meal before eating adense protein meal.

» Leave three hours after a proteinmeal before eating carbohydrates.

» Beans and pulses have a mixture ofstarch and protein, predominantlystarch. You can combine mostpulses and beans with grains aswell as salads and vegetables.

All the recipes in this book aresimply very good for you.However, it’s also great to have asense of just how healthy, orperhaps I should say unhealthy,you are. In the original book YouAre What You Eat I included a bigchapter on getting to know yourbody. Here I’ve included a quickquestionnaire that will give you agood idea of how you’re doing onthe McKeith scale of healthy living.Some of my questions are quitespecific to help you with your bodycheck; perhaps you’re megastressed, or you need to detox. Ifthat’s the case I’ll point you in the

direction of some great recipeswhich are perfect for you. Asalways, I advise that if you areconsidering a radical change ofdiet, you should consult your GPfirst – especially if you arepregnant, elderly or under 16.

GETTING TO GRIPSWITH YOU: DRGILLIAN DIETCHECK

All of my clients are required to

keep a record of everything thatthey eat and drink for a week. Irecommend that you do the same.You may surprise yourself andlearn a lot about your habits. Youjust might see that you are noteating as well as you hadconvinced yourself or that you maybe eating the same things everyday. Alternatively you may findout that things are actually lookinggood. Either way, you will be moreaware of you and what you putinto your body.

ANSWER THE

FOLLOWING QUESTIONSWITH A YES OR NO:

01 Do you drink a minimum of 2litres of still (mineral or filtered)water a day?

02 Do you eat fresh fruit andvegetables every day?

03 Do you eat essential fats in theform of fish, avocados, nuts, seedsor cold-pressed oils on a regularbasis every week?

04 Do you avoid foods containing

preservatives, additives, sugar andsalt?

05 Do you cook from scratchrather than using tins and packets?

06 Do you eat a range of wholegrains such as millet, oats, brownrice, rye, quinoa and barley, ratherthan white, refined grains?

07 Do you eat a non-sugarybreakfast every day?

08 Do you eat pulses, such aschickpeas, beans and lentils atleast 3 times a week or more?

09 Do you choose organicallygrown foods where possible?

10 Do you avoid fizzy drinks,regular tea, coffee and alcohol?

11 Do you eat a healthy luncheach day?

12 Do you eat a healthy dinnerbefore 7:30pm each day?

ADD UP YOUR YESANSWERS. THIS IS YOUR

SCORE.» 10 or more

YOU ARE LIKE A DR GILLIANGROUPIE!You are definitely in my ‘goodbooks’. I am proud of you so welldone! It looks like you are reallymaking an effort. You and yourbody will benefit now and in thefuture so please keep it up. You’regoing to get a real buzz from myVeggie Vitality Juice (p.68) and Ihope you discover lots of newrecipes in this book which youmight not have tried before. Thekey for you is to keep your healthy

food choices as varied as possiblefor ultimate nutrition.

» Between 6 and 9COULD TRY HARDERWhen it comes to your body andgood health, you know that Ibelieve half-measures to beunacceptable, and you should feelthis too. The bottom line is that youprobably don’t feel 100 per cent, soeither do it right or not at all. Geton track now. You’ll be happier,with a much healthier body and afar sexier one too. You’ll thank mefor it. I’m sure you’re no strangerto lettuce but perhaps you need

some more exciting ideas – checkout Crunchy Walnut Coleslaw(p.117), Tabbouleh (p.120) or evenmy Seaweed Salad (p.129). And ifyou need a bit of convincing thatbeans are far from boring, try theAduki Bean Stew (p.157) withOnion Gravy (p.221). Top it withmy healthy Millet Mash (p.158).

Go for it.

» Less than 6ON A SLIPPERY SLOPEI doubt you are even close toexperiencing optimum health andvitality. I urge you to start out withthe smoothies and take each day at

a time. You will love my MangoMania (p.75). Once you have triedthat, you will be hooked. Also trythe Quick Bites (pp.180–193),which don’t take much time at all.Just think how different thingscould be if you allowed yourself tobe McKeith’d. Read the FoodPhilosophy chapter, specifically thesection Embrace Change (p.16). Asa special treat to get started, get afriend or a loved one to make oneof my recipes for you. I have foundthat for people who are finding thetransition from an unhealthy tohealthy diet difficult my ChickenBurgers (p.139) with Raw Salsa

(p.204) and a crunchy green saladof mange tout, fennel, celery,carrot and beetroot are perfect.Shepherdess Pie (p.143) is ourfamily favourite. Some very easychanges will make a hugedifference. So take that importantfirst step.

IMMUNE SYSTEMCHECK

The foods you eat are like a tonicto the immune system. Certainfoods can suppress immune

function while the right foods mayactually boost immune activity. Forexample, sprouted broccoli seedshave been shown to be one of themost powerful immune-boostingfoods that we know of. Conversely,people who eat high quantities offoods with refined sugars oftensuffer from allergies, foodintolerances, chemical sensitivities,hay fever, colds, flu, headaches,and other disorders, all of whichare related to immune dysfunction.In our modern world, immunedegradation is becoming aprevalent issue among the masspopulation at large.

ANSWER YES OR NO:

01 Do you have bad breath?

02 Do you suffer from congestionor a runny nose?

03 Does your tongue have a thick,white or yellow coating or teethmarks round the side?

04 Do you have dark circles underyour eyes?

05 Do you have white spots onyour nails?

06 Do you have pain or sensitivityunder the right rib area?

07 Do you have thrush or yeastproblems?

08 Are you tired all the time?

09 Do you catch colds or flusfrequently?

10 Do you suffer from hayfever,allergies or food sensitivities?

ADD UP YOUR YESANSWERS TO FIND OUT

YOUR SCORE.» Between 7 and 10

IMMUNE BASKETCASEYou urgently need to comply witheverything that I tell you. Do notmiss my Carrot and Almond Soup(p.96), which is a really easy placeto start. Carrots are high in theantioxidant Beta Carotene andVitamins A and D. Eat sproutedseeds (p.42) and get into fruitbecause of the high vitamincontent. Pineapple is a greatsource of vitamin C, for example.Grilled Banana With Citrus Spice(p.214) is a delicious fruit treat and

for breakfast, road test my fruitsalads (p.86). If you feel the onsetof a cold or the flu, try usingcinnamon in your juices andsmoothies (pp.65–81), or in herbalteas (pp.51–54). Cinnamon has ahistorical use of providing reliefwhen faced with these symptoms,especially when mixed in a teawith some fresh ginger.

» Between 4 and 6MESS WAITING TO HAPPENAct before it’s too late. Wheneveryou feel under par, make a SproutSurprise Juice (p.69). You will lovemy immune boosting Baked

Salmon with Spinach and Leeks(p.147). There’s lots of fresh gingerin this dish, which is beneficial forthe immune system, and spinach,which is a good source of anotherimmune booster, Co Q 10. Thisrecipe also has lots of onions – it’simportant to eat lots of onions(and garlic). I once had a friendwho worked in an onion and garlicfactory. He said that in the entiretime he worked in the onion job, henever once had a cold! Severalanti-inflammatory agents in onionsrender them helpful with therespiratory congestion associatedwith the common cold. Both onions

and garlic also contain compoundsthat may help reduceinflammation. In addition, thequercitin and other flavonoidsfound in onions work with vitaminC to help kill harmful bacteria,making onions an especially goodaddition to soups and stews duringcold and flu season.

» Between 1 and 3HOPEFULThere’s still a little work to bedone, but you could lift yourself upfairly quickly. You should eat lotsof powerful sprouted broccoli seedswhenever you get the chance. And

start growing your own sproutedseeds too. Commit to making 2–3vegetable juices (pp.67–71) everyweek, thus delivering lots ofnutrients to your immune system. Ihave a client who used to live oncrisps and burgers and now herfavourite recipe is the Fennel Funjuice (p.71). Also, try my SeaVegetable and Sprouts Salad(p.121) and don’t miss out on theimmune boosting Raw Avocadoand Cucumber Soup (p.106).

TOXIN CHECK

Some people load themselves withunhealthy food choices that aredifficult to digest. This createstoxins. Such toxins may strip thebody of much needed nutrients.

ARE YOU A TOXICLOADER?

01 Do you add table salt to yourcooking and/or to food before youhave even tasted it?

02 Do you add sugar to your teaor coffee?

03 Do you drink caffeinated tea,coffee, tap water, diet drinks orfizzy drinks regularly?

04 Do you eat packaged foodsladen with preservatives orchemicals that you cannotpronounce?

05 Do you eat such processed,packaged or microwaveable mealsmore than 3 times weekly?

06 Do you drink more than therecommended units of alcohol (14for women and 21 for men) every

week or binge drink on weekends?

07 Are you a takeaway junkie?

08 Do you suffer from continualheadaches?

09 Do you have spots or acneanywhere on your skin or do yousuffer from hives or havehemorrhoids?

10 Do you smoke cigarettes or userecreational drugs?

ADD UP YOUR YESANSWERS TO FIND OUTYOUR SCORE.

» Between 8 and 10TOXIC WASTE DUMPIf you continue down this route,you might as well take the exitright now because I can’t help you.You had better either do it my wayor it’s the highway for you. Thefirst thing you must do is make mysimple and detoxifying VeggieVirgin juice (p.67). It tastesdelicious, absolutely scrumptious.But to truly get on the detox drive,you cannot miss the Mung Bean

Casserole (p.177) with GourmetBrown Rice (p.185) and a crunchysalad. It’s the best dish ever forridding the body of nasty toxinsand bacteria. So many of the TVparticipants have told me how thisrecipe has put them on the road tohealthy eating. If they can do it,you can too.

» Between 5 and 7PRETTY PUTRIDStart juicing my vegetableconcoctions right away, especiallyFennel Fun (p.71) and TotalCleanser (p.66) to give you a cleanout. This is the most incredible

detoxification tonic.

» Between 2 and 4TOXIC TEASERYou are teetering in eitherdirection. Instead of goingdownhill, keep going in mydirection. Turn on to crunchysalads (pp.116–132) as you needlots of food enzymes. Toxic typesare often deficient in good, healthyessential fats and minerals. Redressthe balance with a big Green Salad(p.128) and also try the SpringSalad with hemp seeds (p.119), afantastic source of essential fats.

THE TONGUECHECK

Your tongue is a very tellingindicator of how healthy your dietis.

01 Does your tongue have a linedown the middle?

02 Does your tongue have teethmarks round the side?

03 Does your tongue have a brightred tip?

04 Is your tongue sore?

05 Does your tongue appeardotted all over?

IF YOU ANSWER YES TOA PARTICULARQUESTION, IT COULDMEAN:

01 Weak digestion. You may feelbloated and suffer from gas orindigestion. A strong digestivesystem is important for nutrient

absorption. I would suggest foodcombining for a period of eightweeks (see pp.18–19). Keep mealssimple, and ingredients that areparticularly good for you includebrown rice, avocado and tofu. Trythe Avocado and Barley Salad(p.116), Smoked Tofu and BeanBurgers (p.155), Tofu with SteamedVegetables (p.169) and GourmetBrown Rice (p.185).

02 Spleen weakness and nutrientdeficiencies. Your spleen is yourenergy battery and may not betaking up nutrients as effectivelyas it should. Symptoms can include

feeling tired all the time, gassy andbloated. Aduki Bean Stew (p.157)is a good digestion strengthener, sodon’t miss out on this. And look forrecipes that contain beetroot(p.99), celery, fennel (p.71), dill(p.163), chicken (p.141), garlic,kidney beans (p.175), parsley(p.120), pumpkins (p.100) andturnips (p.98).

03 A red tip may indicate eitheremotional upset or that your bodyis stressed. Either way, you willneed B vitamins to calm it alldown. Foods rich in B vitaminsinclude brown rice and other

wholesome grains, root vegetablesand beans. Go for my Haricot BeanLoaf (p.145), Mediterranean Black-Eye Pea Casserole (p.146),Chickpea Burgers (p.138) andGourmet Brown Rice (p.185).

04 A sore tongue may indicate avitamin B6 deficiency, and couldalso indicate that niacin and/oriron levels are low. Drink nettle ordandelion teas (pp.51–52) and eatfoods rich in vitamin B6, includingsunflower seeds, brown rice,buckwheat and avocados. Try myJuicy Smoothie (p.81), Tabbouleh(p.120) and Breakfast Soup Blitz

(p.88). Best Ever Beetroot Soup(p.99) should regularly be on themenu in your house too.

05 This can be a sign of what Icall liver stagnation. In westernholistic medicine, we think of theliver as the organ of detoxification.The liver tries to keep toxins out ofyour blood stream, particularlythose that come into your body viayour diet, When your liver isoverworked, it may performsluggishly. In the West this is oftencalled a congested liver. Foods thatsupport the liver are good foreveryone, and include cruciferous

veggies such as kohlrabi (p.117),broccoli (p.131), cauliflower(p.112); flax seeds (p.89), hempseeds (p.100) and sunflower seeds.Nettle and dandelion teas help too(pp.51–52). White Bean andCabbage Soup is a must (p.101).

When you’re struggling to copewith a hectic job, a home and afamily, organization is the key. Ionce learned a hard lesson aboutbeing organized.

Years ago, when I was a student,my friend and I left the house oneafternoon, and returned to find thefront door ajar. Afraid we’d beenburgled we called the police, whocame to our rescue. One of theconstables ran into the house andcame out moments later with thewords, ‘The house has beenransacked. He said the kitchen hadbeen the worst hit, but when Iwalked into the room with him, it

was so embarrassing. Nothing hadbeen stolen. The mess thatsurrounded me was nothing to dowith burglars; this was just the wayI kept my kitchen back then. Fromthat moment on, I vowed to get mylife in order. The following pagescontain my 10 steps to get ittogether.

10 STEPS TO GET ITTOGETHER

1. KEEP A TIDY KITCHENThe kitchen represents the focal

point of the home and the centre ofour lives – after all, it’s here thatwe feed our bodies with fuel tothrive. And since food is a majorcomponent of life, the kitchen is acritical space in the house, or atleast it should be. A tidy kitchenmeans a tidy mind, a tidy body anda tidy you. Get your kitchen inorder and you will soon find yourwhole life follows suit. OK, somaybe you think I am overstatingthis. But I want you to go and getyour kitchen in order. Today! Getrid of all that rubbish, includingthose useless papers, tapedispensers, paper clips, old

birthday cards and more thatyou’ve been hoarding in thatdrawer. Just do it, and see thedifference in your home, your mindand your life. It’s a great start toeverything we need to do togetherhere.

2. GET RID OF JUNKFOODSThe first step towards healthyeating is choosing healthyingredients. Start by throwing outsalty convenience foods, fattyfoods, sugary drinks, chemicalsnacks, foods with

unpronounceable ingredients youcan’t decipher, hydrogenated oilsand processed junk food from yourfridge and cupboards.

3. SHOP IN THE RIGHTFRAME OF MINDNever shop when you’re hungry –you’ll end up loading your trolleywith sugar-rich but nutrient-poorconvenience foods such as pies,crisps, sweets, cakes, biscuits anddesserts, all of which should belimited on a healthy eating plan.Have a clear idea of what you aregoing to eat and the ingredients

you need – you’ll be less likely tomake unhealthy choices. Take thisbook with you if it helps – that wayyou’ll have quick and easy accessto my recipes and their ingredients.It’ll be as if I’m with you, helpingyou out!

4. CHANGE YOUR SNACKMINDSETStop thinking of quick snacks assugary flapjacks, biscuits,chocolates, crisps and other nasties.Start associating fast, on-the-runsnacks with easy, healthyalternatives. In the morning, for

example, grab a couple of wholepeppers, a whole cucumber and acelery stick. Wash them, throw it ina bag and voilà, you have yourmorning and afternoon snacks forthe day. Eat the pepper whole, inthe same way as you would anapple. Just hold it in your handand bite into it. This is the newway of snacking with wholevegetables – you don’t have tospend all that time and energyslicing them. It’s faster, easier andhealthier. See chapter 10 for lots ofeasy snack recipes and ideas(pp.194–209).

5. MAKE GOOD USE OFYOUR FRIDGE/FREEZER

Make sure you know how to makethe most of your freezer. Did you,for example, know that you canfreeze fresh herbs? Or that freezinggrains will prevent moulds andbeasties from taking over them?Think of your freezer as a form ofnatural preservative. Keep yourperishables in there and bring themout to the larder or fridge on theweek you want to use them.

Most fridge-freezers are the sizeof postage stamps and are usually

at feet level. Half the time youcan’t get down there to see what’sin them unless you have a goodback, strong knees and exceptionaleyesight. So, if you ever have anyspare cash, go out and buy thebiggest fridge-freezer you can find.

6. STOCK UP ONKITCHEN EQUIPMENTWhile travelling the country withthe TV series You Are What You Eat,I’ve noticed that most people don’thave enough basic items of kitchenequipment, such as sharp knives, ora good range of pots, plates and

mixing bowls.

Here’s my list of kitchenequipment essentials:

» baking trays» large casserole dish» measuring jug» metal grater» peeler» plastic chopping board for fish» scales» set of saucepans» set of sharp knives» thick wooden chopping board

» wok» wooden spoons

Some extra must-havesWhen you have these items, thesky’s the limit with how creativeyou can be:

» food processor (apart fromeverything else, it will blend, whiskand turn nuts into a fluffy whippedcream)

» blender (for your morning fruitsmoothies and blended smoothsoups)

» juicer (for your fruit or vegetable

juices)» And if you really want to treat

yourself, buy a spiralizer. This ismy most recent kitchen discoveryand I love it. It’s an amazinggadget that can make delicious rawspaghetti from any root vegetable.Sounds crazy, but when you applyit to butternut squash, beetroots orsweet potato, you end up with afood that tastes like spaghetti,looks like spaghetti and has asimilar consistency and texture tospaghetti. It’s almost hard tobelieve that you are not eatingpasta but in fact raw root

vegetables full of food enzymes.Your kids will just gobble up thisnew form of uncooked pastawithout the refined flour of regularwhite pasta.

7. DON’T BE AFRAID OFHEALTH FOOD SHOPSYears ago, when I was a student atEdinburgh University, I had aboyfriend who was a health foodjunkie. I thought he was a bitstrange in those days eating tofu(instead of meat), bean chips(instead of crisps) and blackstrapmolasses (instead of sugar). But it

must have been working in hisfavour: his body was in impeccablecondition. He’s the one who firstintroduced me to the world ofhealth food shops and got mehooked.

Health food shops generally tendto be the pioneers for manyproducts that eventually make theirway on to supermarket shelves.This was exactly what happenedwith yogurt, for example. When itfirst came on to the market yearsago, it was only available in healthfood shops, but, over time it provedto be a big seller, and began to bestocked by supermarkets. It was

exactly the same with brown rice,tofu, rice milk, and even soy sauce.

My point here is that you neednot fear health food shops. It’s true,when you first go into one many ofthe foods may seem strange andunusual. But, remember, many ofthose weird-sounding foods couldsoon become the regular foods thatwe all buy from the supermarket.

Health food shops often stockhealthy alternatives toconventional products, forexample, biscuits with no addedsugar, or healthy alternatives tomeat and animal proteins, such astofu and tempeh. I’ve even found

alternative juice drinks sweetenedwith apple juice instead of sugar;sugar-free corn flakes; salt-freevegetable bouillon powders formaking soups; bouquets of driedpowdered herbal seasonings as saltalternatives, and so on.

Health food shops pridethemselves on carrying productsthat are healthy, organic, andcontain no chemicals, nopreservatives and no artificialingredients. They carry manyproducts with particular healthbenefits such as sea vegetables orseaweeds, beans, grains, pulses,seeds and nuts, vitamin, mineral

and superfood supplements andherbal teas. So have no fear, healthfoods are here!

8. FOLLOW THESEHEALTHY SHOPPINGGUIDELINESThe major supermarkets shouldhave at least 90 per cent or moreof the foods mentioned here. Youcan also fill in at farmers’ marketsand health food shops or websites(www.drgillianmckeith.com).

» Load up on fresh fruits, vegetablesand sprouted seeds.

» Buy fresh fish – preferably white oroily. If you must eat red meat, buyfresh, organic lean meat, which ismuch more nutritious thansausages, pies and processedmeats.

» Avoid fruit juices made with sugarand preservatives and go for fresh,unsweetened juices instead.

» When buying dairy produce avoidfull-fat milk and yogurt and go forlow-fat dairy products, or skimmedor grain milks such as spelt milk,almond milk, amaranth milk, oatmilk or rice milk.

» Choose softer cheeses such as goat,cottage cheese and ricotta insteadof hard cheese.

» Avoid ready-made meals,convenience foods, and cannedfoods containing salt, sugar andpreservatives. They are likely to below in nutrients and high incalories, additives and chemicals.

9. STOCK UP ON STAPLESThe following items are storecupboard essentials and staples foryour kitchen. Most of them areavailable in supermarkets or healthfood shops.

» Dried HerbsI love fresh herbs most of all anduse them liberally in my cookingand salads (see p.48). But driedherbs can come in handy forseasoning too. Buy the followingorganic dried herbs:

» Basil» Bay leaves» Dill» Fennel» Fenugreek» Garlic» Mint» Oregano

» Rosemary» Tarragon» Thyme

» Spices» Cinnamon (ground)» Cloves» Coriander seeds» Cumin (ground)» Ginger» Mustard seeds» Nutmeg» Saffron» Turmeric

» Flavourings (savoury)» Agar-agar flakes (neutral-tasting

seaweed which provides jelly likeconsistency perfect for healthydesserts)

» Almond powder» Bouillon powder or vegetable stock

cubes» Brown rice vinegar» Capers» Cider vinegar» Mirin» Miso paste (a fantastic way to

flavour foods – try all the differenttypes, from the meaty hatcho miso

to the lighter white misos)» Nori flakes» Seaweed flake seasonings» Seaweeds» Sesame sauce» Shoyu soy sauce» Tahini» Tamari (wheat-free soya) sauce» Umeboshi paste» Umeboshi plum seasoning

» Flavourings (sweet)» Apple juice» Barley malt syrup

» Brown rice syrup» Carob powder» Date syrup or date paste (you can

make your own date paste byblending fresh dates and watertogether in the blender)

» Grain milks (rice, soya, oat, spelt,amaranth, millet and almond)

» Maple syrup» Vanilla bean pod» Vanilla extract

» Nuts and seedsNuts and seeds are power-packedwith nutrients and healthy, good

fat. They are best eaten inmoderation, but I thoroughlyrecommend a small handful as asnack. Alternatively, sprinkle themwhole on cereals or chopped onsalads and soups. Because of theirhigh fat content, nuts and seedsonly keep at room temperature forabout a month (in an airtightcontainer in dark, cool cupboard),but will keep for four months in thefridge and eight months in thefreezer. If you find nuts hard todigest, try soaking them in waterovernight.

» Almond» Cashew

» Flax seeds» Hemp seeds» Pine nut» Pumpkin seeds» Sunflower seeds» Brazil nut» Chestnut» Hazelnut» Pecan» Pistachio» Sesame seeds» Walnut

» Sprouted seeds

Sprouts are nutritional stars. Theyare fantastic immunity-boosters,being high in antioxidants,vitamins, minerals, protein,enzymes and fibre. You can buythem in health food shops or eventry sprouting your own (see myprevious book You Are What YouEat). Always eat these sprouts raw,whether in salads or added to hotsavoury dishes just before serving.

» Alfalfa» Clover» Mung beans» Broccoli seeds» Lentils

» OilsAlways get cold-pressed nut andseed oils.

» Avocado» Olive» Sesame» Walnut» Hemp» Pumpkin» Sunflower

» Beans and pulsesBeans are rich in essentialnutrients, high in fibre and are asource of good, healthy fat.

Research has shown that a regularintake of beans can help lowercholesterol levels and the risks ofheart attack, and may help inhibitthe growth of cancer cells. Beansare a very good source of protein,but with the exception of soy beans(which are a complete protein)they need to be eaten with grainsto form a complete protein that thebody can readily absorb. Beans areincredibly versatile when it comesto creating recipes and I am a hugefan. Store dried beans in anairtight container at roomtemperature and they will keepalmost indefinitely. Keep fresh

beans in perforated plastic bags inthe fridge crisper section; ediblepod beans will keep for three tofive days, shell beans for two tothree days.

» Aduki» Black-eye pea» Butter bean» Chickpea» Haricot» Lentil» Soybean» Black bean» Broad bean» Cannellini

» Flageolet» Kidney bean» Mung beans» Split pea

» TempehYou’ll find tempeh in health foodshops in the fridge section. Madefrom soybeans, tempeh provides agood supply of B vitamins. It’s avery nutritious substitute for meat.

» TofuTry the different types. The silkysoft one is great for sauces; thefirmer ones are best for snacks or

stews.

» MisoMiso is a fermented soybean pasteand is packed with immune-supporting minerals and energyboosting B vitamins. You can findit in paste or powder form inhealth food shops and it’s avaluable addition to your kitchencupboard. There are manyvarieties, ranging from light todark, a taste for every palate. Trymy Ten-Minute Miso Fish Soup(p.103) for an instant pick-me-up.

» Flours

You won’t need all these flours butit’s good to know what’s out there.Just pick one or two.

» Hemp» Oat» Quinoa» Soy» Wholewheat» Millet» Potato» Rice» Sunflower seed

» GrainsGrains are your basic energy food.

I always recommend unrefinedgrains, which are not only a goodsource of complex carbohydrate,but also fibre, B vitamins, vitaminE, calcium, magnesium, potassium,iron, zinc, copper and selenium.Research shows that a diet rich inunrefined grains can help lowercholesterol and regulate bloodsugar levels. Grains provide theperfect accompaniment to all mybean dishes, and they makedelicious and fulfilling meals out ofsalads. Store whole grains inairtight containers away from heat,light and moisture. Different grainshave different storage times, so be

sure to check. You can store grainsfor longer in the fridge or freezer.

» Amaranth» Basmati rice» Buckwheat» Cous-cous» Oats» Spelt» Barley» Brown rice» Bulgar» Millet» Quinoa

» FruitFruits are packed with nutrients.Eat a wide variety of fruits toensure a variety of goodness, fromthe B vitamins, folate andpotassium in bananas (a nutritiousenergy boost alternative to sweets)to the high levels of vitamin C incitrus fruits such as lemons andlimes. Dried fruits like dates andfigs are a good source of fibre (anda yummy snack), while darkorange fruits (apricots, peachesand mangoes) are rich inantioxidants. Far and away thenutrient winners are the berryfruits, including strawberries,

raspberries, blackberries,blueberries, cherries andcranberries. Berries are rich inbioflavonoids, which have powerfulantioxidant, anti-infective andanti-inflammatory properties. Theyliterally help the body to resistillness. Remember that it’s not agood idea to combine fruit withother food groups (see p.19). It’san excellent idea to eat just onetype of fruit, for example a punnetof blueberries or raspberries. Butalso try out my fab fruit salads(p.86).

» Vegetables

Eat lots of dark green leafyvegetables, such as kale, cabbageor broccoli, and alliums, such asgarlic, onions or leeks, at leastonce a day. Fresh, raw vegetablesare rich in phytochemicals, whichcan be beneficial to your heart,skin, hair, mental, reproductiveand overall health. Eat lots of thefollowing vegetables too.

» Asparagus» Cabbage» Cauliflower» Garlic» Leeks» Onions

» Peas (green)» Rocket» Spinach» Tomatoes» Turnips» Yams» Broccoli» Carrots» Celery» Kale» Mustard greens» Parsley» Peppers» Romaine lettuce

» Sweet potatoes» Turnip greens» Watercress

» Superfood supplementsIt might be a good idea to add amulti-vitamin and mineralsupplement to your shoppingbasket to help correct nutritionaldeficiencies and protect against thenutrient-depleting effects of stress,poor diet and environmentaltoxins. Following are the keysupplements I would recommendthat you take every day forconstitutional support.

» Supplement basketMy supplement basket oftenconsists of green superfoods asfollows:

» Liquid algae (which I squirt intomy mouth because it’s like anutrient shot of minerals)

» Spirulina tablets or powder for mysmoothies

» Dr Gillian McKeith’s Living FoodEnergy Powder formulation for acomplete nutritional foundation(use in smoothies too)

» Aloe vera juice for healthy bowelsand digestive tract (preferably non-

bitter)

10. COOK IN THE RAWI always advise my clients toinclude raw foods in the same mealwhen they prepare cooked foods.This is because raw foods containfood enzymes that are essential foroptimum digestion and generalwellbeing. Adding raw vegetables,raw seeds or raw nuts is a greatway of taking in food enzymes.Just think of them as ‘DigestiveDynamos’.

HERBSHerbs make truly fantastic naturalflavourings – you won’t miss salt ifyou use them! Be passionate. Feelfree to use generous proportionswhen using them in cooking.Experiment to your heart’s contentand discover your true favourites.Most herbs have healingproperties, and these green plantsalso contain an abundance ofminerals, so you’ll see lots used inmy recipes. Here are some of myfavourite herbs:

Basil

Basil has a cooling quality, whichmeans it can help to neutralizeharmful acids in the gut. Thissweet-tasting herb has been usedfor years as a calming aid forindigestion. It tastes great insalads. My favourite!

BayBay leaves add great flavour tosoups, stews, sauces and stock (butremember not to actually eatthem). They are also thought tohelp with gas, headaches andindigestion.

ChervilChervil has a unique flavour that’sa little like parsley with a hint ofaniseed. It is thought to helpstimulate and ease digestion. It hassuch a wonderful flavour that itcan take a simple dish and turn itinto a gourmet delicacy.

ChivesNumerous studies have linkedplants like chives to helping lowerand prevent hypertension. Chivesare also rich in vitamin C and iron.Chives are the perfect companionto cucumber (see p.106 for my Raw

Avocado and Cucumber Soup).

CorianderIn herbalism, coriander is knownas an ‘alterative’, which simplymeans it can help purify the blood.Coriander also helps the bodyabsorb nutrients and remove wastematter. I often add coriander torecipes that include beans becauseof its ability to assist digestion.

DillDill is a warming herb and a goodsource of fibre, iron, magnesiumand calcium. Another top choice for

me. It can be strengthening to thespleen, liver and stomach organs. Iuse dill in salads, soups, casserolesand even in my Hearty Lentil Stew(see p.163). It works like a charm.

LovageI love this herb. Its aromaticelements are similar to those incelery and it will add real zip toyour dishes. It’s also a diuretic andthus a good addition to any weightloss programme. Lovage is greatsimply thrown into any soup justbefore serving.

OreganoOregano has an antioxidant punch(remember, antioxidants arepowerful allies in helping toprevent cancer, heart disease andstroke). Its antioxidant propertiesare partly due to the presence ofrosmarinic acid, an antibacterial,antiviral and antioxidantcompound. Oregano goeswonderfully well with tomatoes soit’s perfect for marinades, stewsand tomato sauces.

ParsleyParsley is the culinary

multivitamin, a nutrientpowerhouse. It is a good source ofbeta carotene, calcium and morevitamin C than citrus, fruits. This isone of the most important plantsfor providing vitamins to the body.It helps the body’s defensivemechanisms and this may helpkeep negative bacteria at bay. Ifyou warm parsley slightly, itsflavour will soften and adaptnicely to whatever food you arepreparing, so you can use this herbin just about any savoury dish. It’svery nourishing and restoring, andcan help neutralize the intenseflavour of garlic on the breath.

RosemaryRosemary contains properties thatcan help support the immunesystem. It’s also thought to increaseblood flow to the head and brain,increasing concentration andimproving memory. I love to add afew sprigs while roastingvegetables, but remember not toeat the twigs.

TarragonThis strong aniseed-perfumed herbcontains compounds that arebelieved to help lower bloodpressure. When added to a dish it’s

best used in moderation because ofthe intense flavour, but it’sdelicious with chicken or fish, andin stews.

ThymeThyme is considered a healing herband is particularly good for chestand respiratory problems. It hasantiseptic properties too. So addingfresh thyme to your salad dressingnot only enhances flavour but alsoadds nutrients.

HERBAL TEASI’m a big fan of herbal teas, which I

love for their soothing, healing andrevitalizing properties. There arethree ways you can enjoy thesefabulous natural concoctions. Ofcourse you could grow your own.I’m lucky to have a back garden,where I grow some herbs myself – Iuse the leaves, flowers, roots, oreven the whole plant, dependingon how I feel – but a window boxwill do! If you can’t be botheredwith the business of growing, youcan buy the dried leaves from aspecialist herbal shop – or, for areally easy life, just buy herbalteabags from a health food shop orsupermarket.

Try my list of favourite teasbelow, and as you get to know thedifferent varieties and their healthbenefits, learn to listen to whatyour body is telling you. You’llsoon sense which tea you need onany one particular day – thecleansing powers of dandelion,say, or the stress-busting qualitiesof linden flowers. You’ll be amazedat the results!

Nettle: my number onefavouriteIf there’s one herbal tea you shouldreach for, this is it. All my clients

know it’s my staple favourite. It’sloaded with minerals and iron,which makes it an excellent blood-builder – in fact, it’s a tonic for thewhole body. Personally, I alwaysfeel energized after drinking nettletea, so I make sure I sit down to acuppa a few times a week.Although nettle is not a laxative,it’s such a great system-cleanserthat two to three cups a day canget your bowels going nicely.Note to men: Nettle isn’t just awoman’s herb. Studies have shownthat this plant may also help toprevent prostate problems.

Dandelion: the liver-cleanserThis herb is readily available. I’veoften gone out with my daughtersand collected lovely yellow-flowered dandelions, which wethen soak in warm water to make adelicious tea. That’s how easy itcan be. Dandelion is a fantasticliver-cleanser, and can help toclear toxins from the body. It’s alsoa diuretic, which means it canassist with fluid retention andweight loss. To make your owndandelion tea from fresh leavessimply pour just boiled water over

a small bunch of leaves, steep for10 minutes and then strain beforedrinking.

Linden flower: the stress-busterLinden flower tea can be effectivein calming the nervous system andhelping to induce sleep. If yousuffer from that on-edge feeling,this is a good gentle tea for you.

Mullein: the mucus-moverIf you have mucus or bronchial

congestion, hayfever, earachescaused by excessive mucus, ahacking cough or sinusitis, thenstart drinking this tea – fast!

Pau d’arco: the yeast-fighterPau d’arco is antibacterial,antiviral and antifungal. So, if yousuffer from thrush, digestiveproblems or general poorimmunity, including frequent coldsor flu, drink this tea. As soon asautumn ends, I load up on stocks ofit for the winter!

Fresh mint: a digestivedynamoPeppermint tea is refreshing,energizing and soothing to thetummy. If you have a line downthe middle of your tongue, whichmay suggest stomach weakness,then this should become your toptea.

If you want the real thing, thenbuy a small mint plant from asupermarket or local gardencentre. Just clip off some freshleaves, put them into a cup or potof water, let it sit for a fewminutes, and then drink. Bliss!

The great thing about mint tea isthat you can get it in restaurants,too – whether teabags or freshleaves.

Slippery elm: nature’santi-inflammatoryThis tea can soothe inflamedmucous membranes in the stomach,bowels and urinary tract. Use it fordiarrhoea and ulcers, and for thetreatment of colds, flu and sorethroats.

Red clover: the blood-purifier

Think of this tea as the antioxidantpowerhouse. I sometimes use it formy clients on their detox days.

Lemon balm: the mood-lifterLemon balm has long been used asa mood-lifter and nerve-soother. Itmay also relieve tummy upsets andgas.

Hawthorn: the heart-helperA must-have for anyone who has ahistory of or family predisposition

to heart ailments such as highblood pressure, hardening of thearteries, angina, high cholesteroland varicose veins. Hawthorn hasalso been shown to improvecirculation to the extremities.

Other great herbal teasinclude:

» Bilberry» Camomile» Elderflower» Fennel» Ginger» Green

» Jasmine» Juniper berry» Lemongrass» Licorice» Passionflower» Raspberry leaf» Red clover» Sage» Spearmint

Ask Yourself: What do I feel likeeating today? Which bean, whichherb, which veggies, whichseasonings?

SPICES AND NATURALFLAVOURINGSSpices and other natural foods havebeen used for centuries for theirmedicinal as well as their culinaryqualities. Researchers arecontinuing to study the healingproperties that can be offered bythese natural remedies even today.They taste great, but don’t gooverboard with them – over-spicyfood can irritate the lining of thestomach, so cut down on extra-hotcurries and chillies and go for thegentler spices instead:

Cardamom (medium)Cardamom contains essential oilproperties and its main use is as aspice in coffees, curries and otherAsian and Middle Eastern foods.Available as pods and seeds, it hasa pungent eucalyptus-like taste.Medicinally it is used as an aid todigestion. It is also thought to helpcolds, bronchitis, fevers,inflammatory conditions and livercomplaints.

Cinnamon (mild)Available in stick and powderform, cinnamon makes a great

addition to desserts and MiddleEastern savoury dishes. It is oftenused as an antidote to diarrhoeaand stomach upsets.

Cumin (mild)Research has shown that cuminmay stimulate the secretion ofpancreatic enzymes, compoundsnecessary for proper digestion andnutrient assimilation. The seedsmay also have anti-carcinogenicproperties. I use cumin, along withturmeric, in my Mung BeanCasserole (see p.177) – it gives realcharacter to the dish. A great spicefor detoxing.

Fennel bulb (mild)The aniseed-y aroma of this bulb isone of my favourites. Delicious rawor cooked, it is an excellent sourceof fibre. It is also believed to behelpful in lowering elevatedcholesterol levels as well as thediarrhoea and constipation that aresymptomatic of irritable bowelsyndrome.

Fenugreek (strong)Fenugreek is one of the oldestknown medicinal plants. Its dietaryand medicinal uses date back to theancient Egyptians, and today it is

often used in Asian dishes.Fenugreek has always been valuedfor its health benefits – mostcommonly used to help managediabetes and obesity.

Garlic (strong)Regular consumption of garlic canhelp lower high blood pressure andcholesterol levels. Its pungentflavour makes a delicious additionto virtually any savoury dish,particularly pasta and stews.

Ginger (strong)Ginger speeds metabolic rate. It’s

also a warming food that’s perfectfor veggie juices in the winter,good for colds and nausea, and iseven said to help with milddepression. It happens to tastefantastic too.

Horseradish (strong)Horseradish is a relative of themustard family that acts as adigestive stimulant. Some peopletell me it’s great for clearing ablocked nose too!

Nutmeg (mild)Like other spices, nutmeg has

aromatic, stimulant, andcarminative properties. It has beenused with advantage in mild casesof diarrhoea, flatulent colic, andcertain forms of dyspepsia. Good insweet and savoury dishes.

Saffron (mild)The dried stamens of a crocusflower, and said to be the mostexpensive spice in the world,saffron is used in many Europeanand Asian dishes. It is believed toaid digestion, and relieves stomachupsets and tension.

Turmeric (mild)Turmeric is an antioxidant thatneutralizes free radicals andtherefore may help to protectagainst cancer. It is also an anti-inflammatory and may help toprotect the liver from a variety oftoxins. Indian doctors have usedturmeric to treat many ailments,from sprains to jaundice. I use it inmy Mung Bean Casserole (seep.177)

Vanilla (mild)Vanilla is an aromatic stimulantthat is thought to have aphrodisiac

qualities. It’s a wonderful spice forsweetening without sugar. Use thepod or essence.

If you can’t take the heatIf hot spices don’t agree with you,you’ll know about it already. Idefinitely fall into that camp. I wasin a restaurant once, on a romanticdate, and asked for my meal to beserved hot (as in warmtemperature). About 10 secondsafter eating it, I was overwhelmedby a terrible feeling of heat. Weltserupted all over my mouth, tearsrolled down my cheeks and I wasburning up everywhere. It turned

out they’d put lots of hot chillies inmy dish, thinking I meant adifferent type of ‘hot’.

MENU PLAN

Now you know my Ten Steps toGet it Together, here’s an exampleof a typical menu plan I’drecommend to a client, along witha handy shopping list. It will take awhile to get your storecupboardfully stocked, but simply add a fewingredients each week. You mightwant to use this plan to get started,or feel free to create your own and

dive straight into the recipesection.

Saturday:Shopping List

» Herbal teas: nettle, mint, camomile» Staples: mung beans, kidney

beans, olive oil, wheat-free pasta,millet, brown rice

» Oils: olive» Flavourings: vegetable bouillon

powder (or ingredients forVegetable Stock on p.222), misosoup sachets, nutmeg, root ginger,tamari sauce, bay leaves, turmeric,

cumin» Fruit: lemons, apples, mango,

bananas, pineapple, blueberries,strawberries, pears

» Vegetables: onions, garlic, carrots,spinach, celery, black olives(pitted), pumpkin (or squash),asparagus, sweet potatoes,cabbage, green beans, avocados,cucumber, rocket (or watercress),baby gem lettuce, endive, radishes,red/yellow pepper, spring onions,beansprouts, leeks, parsnip,marinated artichokes, cherrytomatoes, baby spinach, shiitake

mushrooms» Fresh herbs: parsley, coriander,

thyme, rosemary, basil» Nuts: almonds, pine nuts, Brazil

nuts, chestnuts» Seeds: hemp, sunflower, pumpkin» Milks: soya» Protein: chicken breasts, salmon

fillets, smoked tofu, goat’s cheese

Sunday Evening:» Make two batches of soup; Carrot

& Almond (p.96) and Spinach(p.104). Transfer into airtightcontainers and keep in the fridge.

Monday» On waking: Cup of warm water

with squeeze fresh lemon juice» Breakfast: Pineapple Prize

Smoothie (p.76)» Lunch: Carrot & Almond Soup

(p.96), Green Salad (p.128)» Dinner: Baked Salmon (p.147), add

a small fillet for tomorrow’s lunch» Snacks: Whole pepper, pumpkin

and sunflower seeds» Drinks: 2 litres still mineral water

and various herbal teas orvegetable juices

Tuesday» On waking: Cup of warm water

with squeeze fresh lemon juice» Breakfast: Veggie Virgin Juice

(p.67)» Lunch: Carrot & Almond Soup

(p.96), Baked Salmon (p.147) withbaby gem lettuce

» Dinner: Lettuce and Cashew NutWraps (p.144) with GourmetBrown Rice (p.185), make extrafilling for tomorrow’s lunch

» Snacks: Toasted Nori Strips(p.209), berries

» Drinks: 2 litres still mineral water

and various herbal teas orvegetable juices

Wednesday» On waking: Cup of warm water

with squeeze fresh lemon juice» Breakfast: Cinnamon Millet

Porridge (p.90)» Lunch: Spinach Soup (p.104),

Lettuce and Cashew Nut Wraps(p.144)

» Dinner: Baked Butterflied Chickenwith Shiitake Mushrooms (p.141),make extra for tomorrow’s lunch,and Crunchy Kale (p.196)

» Snacks: Small punnet blueberries,rice cakes with Guacamole Dip(p.203)

» Drinks: 2 litres still mineral waterand various herbal teas orvegetable juices

Thursday» On waking: Cup of warm water

with squeeze fresh lemon juice» Breakfast: Fruit Salad (p.86)» Lunch: Spinach Soup (p.104),

Baked Butterflied Chicken withShiitake Mushrooms (p.141)

» Dinner: Mung Bean Casserole

(p.177), make extra and freeze» Snacks: Brazil nuts, dates» Drinks: 2 litres still mineral water

and various herbal teas orvegetable juices

Friday» On waking: Cup of warm water

with squeeze fresh lemon juice» Breakfast: Ginger Zinger (p.69)» Lunch: Miso Soup (made from

sachet), Mung Bean Casserole(p.177)

» Dinner: Stuffed Courgettes (p.185)» Snacks: Sunflower seeds, Black

Olive Tapenade (p.203) withvegetable crudités

» Drinks: 2 litres still mineral waterand various herbal teas orvegetable juices

Saturday» On waking: Cup of warm water

with squeeze fresh lemon juice» Breakfast: Mango Mania (p.75)» Lunch: Best Ever Beetroot Soup

(p.99), Warm Chicken Salad(p.123)

» Dinner: Smoked Tofu and BeanBurger (p.155) with Sweet Potato

Wedges (p.206) and Crunchy Kale(p.196)

» Snacks: Brazil nuts, grapes» Drinks: 2 litres still mineral water

and various herbal teas orvegetable juices

Sunday» On waking: Cup of warm water

with squeeze fresh lemon juice» Breakfast: Apple Action (p.80)» Lunch: Chestnut Roast (p.152)

served with lightly steamedcabbage

» Dinner: Hemp Pumpkin Soup

(p.100)» Snacks: Baked Apple (p.216), not

straight after lunch» Drinks: 2 litres still mineral water

and various herbal teas orvegetable juices

Extra options forvegetarians

» Dr Gillian’s Shepherdess Pie(p.143)

» Mediterranean Black-Eye PeaCasserole (p. 146)

» Aubergine and Chickpea Tagine(p.160)

» Stir-Fry Vegetables with Arame(p.193)

Here’s my biggest tip so far.Whenever you feel blue, toxic,unwell, or just plain tired, there’sno better remedy than a glass offreshly made fruit or vegetablejuices. It’s a sure-fire way ofinjecting a cocktail of the mostactive health-giving compoundsinto your body.

JUICE JAMBOREE

I’d like you to get into the habit ofdrinking three to four glasses offresh juices a week (or at least atweekends) right now – before you

get to the point of no return.Vegetable juices are even healthierthan fruit, but whichever you gofor, make sure you use organicproduce. You will need a juicer formost of the juices in this chapter –if you have a food processor orliquidizer but don’t have a juiceryet then feel free to start with thesmoothie recipes (pp.74–81) andthen progress to juices.

TO PEEL OR NOT TOPEEL?When you buy organic, there’s no

need to ever peel, so think howmuch time you will save. I’m also agreat advocate of leaving on theskin for its nutritional andenergetic benefits – and this canapply even when the fruit and vegare juiced, so make sure you leaveit on before putting them throughthe juicer. Whether you buyorganic or non-organic, wash andscrub the skin thoroughly, and fornon-organic fruit and vegetables itis best to peel.

The juice recipes in this sectionare just some examples of what youcan do. But be creative and try outas many combinations as you like.

The sky’s the limit!

FRUIT JUICES

Most of you will already be used tothe concept of juicing fresh fruits.Use the recipes below as a startingpoint, choosing familiar varietiesat first, then go for more exoticchoices when you’re ready. Foreach recipe, just push the fruitsthrough the juicer nozzle, then pourinto a tall glass and serve.

Pure pear

A simple one this, just made frompears. Steep a few fresh mintleaves in it before drinking – it willadd to the colour and flavour, andwill help your digestion!

SERVES 1–24 ripe pears, roughly chopped

Caribbean cooler

SERVES 1–2half a pineapple1 papaya, deseeded

Top TipPineapple is a good source of

vitamin C, which is great for yourimmune system and may helpprotect against colds.

Bountiful berries

SERVES 1–21 punnet strawberries, hulledhalf-punnet raspberries2 apples, roughly chopped

Total cleanserAnother really easy one, you can either put thegrapefruit through a juicer or use a citrus press.

SERVES 1–22 whole red grapefruits, roughly chopped orhalved

Winter warmer

SERVES 1–24 apples, roughly choppedsprinkles of cinnamon to garnish

VEGETABLE JUICES

Vegetable juices are even healthierthan fruit juices. They are my ownparticular preference, but they canbe an acquired taste. It is a tastethat can be enjoyed, however – it’ssimply a case of retraining yourtaste buds. After all, if we canenjoy the unnatural chemicalized

flavours of soda pops and beers –which, frankly, don’t taste thatgood initially – then we cancertainly learn to love natural purejuices that come from the earth.When I was a student, I rememberhaving friends who actually had toteach themselves how to like beerjust to stay in with the crowd. Thefact is that vegetable juices, onceyou’re used to them, are delicious –and have side-effects that can onlybe positive and beneficial to yourhealth.

If you’re new to vegetable juicesand feel a bit apprehensive aboutdrinking them, start off with this

one:

VEGGIE VIRGIN JUICEFOR FIRST-TIMERSJuice enough carrots to fill half a250-ml glass. Then fill the otherhalf of the glass with fresh applejuice. In other words, it’s 50 percent carrots and 50 per cent apple.Drink it for the first two weeks ofyour juice journey. After that, startto reduce the percentage of applejuice and either increase theamount of carrot or, preferably,add some juiced celery and juicedcucumbers. Before long, you’ll find

you’re becoming a real vegetablejuice junkie.

My aim is to get you to the stagewhere you are drinking vegetablejuices without the apple or fruitjuices mixed in. But don’t fret overthis. Just do your best until it feelsright and feel free to experimentwith all kinds of variations andcreations of your own, alwaysbearing in mind that adding carrotjuice will make your veggie juicestaste sweeter (and apple juicesweeter still). Even when you getused to drinking veggie juices ontheir own, you may find they makeyou feel nauseous if you drink them

first thing in the morning. If youfall into this category, start offwith fruit juices in the morningsthen continue with vegetable juicesfor the rest of the day.

Veggie vitalityThis juice is so nutrient-dense that I even make itfor my clients. The recipe below is merelysupposed to be a guideline – you may have toexperiment with the proportions to get the tasteyou want. If you want more of a neutral taste,then add more cucumber; if you want it sweeter,add more carrots or peppers.

SERVES 1–28 tomatoes, roughly chopped7 carrots, trimmed2 celery stalks, trimmed

half a cucumber, halved lengthways1 handful cabbage leaves, roughly choppedhalf a yellow pepper, deseeded and roughlychopped2 green beans or snow peas1 garlic clove, peeledhalf an onion, peeled

Cool as a cucumber

This is a great skin revitalizer! It’s also one of theeasiest juices to make because cucumbers have avery high water content, which makes themnaturals for juicing.

SERVES 1–21 cucumber, halved lengthways2 celery stalks, trimmed1-cm piece fresh root ginger (optional)

Sprout surpriseSERVES 1–21 handful alfalfa sprouts1 apple, roughly chopped5 carrots, trimmed

Ginger zinger

This is a terrific breakfast juice that will perk upyour whole system.

SERVES 1–22 apples, roughly chopped2 ripe pears, roughly chopped1-cm piece fresh root ginger

A note about gingerYou’ll see that I’ve normally specified a 1-cmpiece of root ginger, but add as much as you like,according to taste.

Wake-upSERVES 1–26 carrots, trimmed1–2 apples, roughly chopped1-cm piece fresh root ginger

Top tipRaw garlic in a juice is fantastic for helping tokeep blood pressure in check.

Happy tummyThis is a cool, refreshing stomach-easer. Addingthe non-bitter aloe (available from a health foodshop) will really help soothe the gut and helpdigestion.

SERVES 1–22 apples, roughly chopped1 lemon, skin and rind removed and halved

1 handful fresh mint2 tbsp non-bitter aloe vera juice (optional)

Antibacterial and immunity boosterIf you find the taste of this too sharp, add somecelery or cucumber to neutralize the taste.

SERVES 1–21 handful broccoli sprouts, clover sprouts oralfalfa sprouts1 floret fresh broccoli1 small radish2 carrots, trimmed1 garlic clove, peeled, or 1 tsp chopped redonion

RelaxerSERVES 1–21 cucumber, halved lengthways

2 celery stalks, trimmed3 lettuce leaves, roughly chopped

Beetroot bliss for the liverPerfect for boosting flagging energy levels.

SERVES 1–23 carrots, trimmed3 celery sticks, trimmedhalf a cucumber, halved lengthways1 small beetroot, roughly chopped

Mineral maniaThis juice can sometimes seem bitter on firsttasting. The first few times you make it, feel freeto add some apple juice to taste. For a realprotein boost and even more minerals, add someliquid Wild Blue Green Algae.

SERVES 1–2

3 kale leaves, roughly chopped2 fresh parsley sprigs4 carrots, trimmed

Fennel funSERVES 1–2half a beetroot4 carrots, trimmed4 celery sticks, trimmed1 fennel, quartered lengthways

VEGGIE FACTS» Asparagus: Support for the kidneys The

alkaloid asparagine, found in asparagus (and alsoin potatoes and beetroot), stimulates the kidneysand has a strong diuretic effect.

» Avocado (vegetable fruit): Heart protector Anexcellent source of oleic acid, which is great forcardiovascular health. Also rich in vitamin E,

which is essential for healthy skin.» Beans and mangetout: Protectors against

diabetes Pod vegetables are absorbed slowly andcan help control insulin and reduce the risk ofinsulin resistance/diabetes.

» Beansprouts: Nutritional superstarsBeansprouts are high in many minerals andvitamins that boost health and immunity.

» Beetroot: Strength- and blood-builder Veryrich in immune-boosting betacarotene and folate.

» Broccoli: Cancer protection Broccoli containsphytochemicals with significant anti-cancereffects.

» Cabbage: Colon cancer protection A richvegetable source of vitamin C and a sulphur-containing compound called sinigrin that hasexcellent colon cancer fighting properties.

» Carrot: Good for skin and eyes Rich inbetacarotene which is good for the immunesystem as well as for skin and eye health.

» Celery: Cholesterol and blood pressure

regulator Celery contains active compoundscalled pthalides, which relax the muscles of thearteries that regulate blood pressure. It also hascalming and diuretic properties.

» Cress: Protector against cancer Member of thebrassica (cruciferous veg) family, with the sameanti-cancer health benefits.

» Cucumber: Heart protector A strong diuretic, itcan also help to lower blood pressure.

» Dandelion leaves: Useful for arthritis Theyhelp balance acid/alkaline levels in the body,which makes them useful in arthritic conditions.

» Fennel: Irritable Bowel Syndrome relief As avery good source of fibre, the fennel bulb mayhelp to reduce elevated cholesterol levels as wellas the diarrhoea or constipation symptomatic ofirritable bowel syndrome.

» Onion: Immunity-booster Whether you have acold or the flu, onions have amazing immune-boosting qualities. They are also antibacterial andantiseptic. (Leeks have similar but milder

actions.)» Peppers: Immunity-boosters One of the richest

sources of vitamin C, peppers provide supportfor the immune system. Yellow, red and orangepeppers also contain high levels of theantioxidant betacarotene.

» Tomato: Powerful antioxidant A rich source oflycopene, which has strong antioxidant, anti-cancer, anti-ageing properties.Watercress: Good for bone health An excellentsource of magnesium and calcium for strongbones and hormonal balance. Watercress is also agood source of iron – to help beat fatigue – andsulphur, which is good for hair and nails.

SMOOTHIES

Blended fruit is a terrific energizer

and cleanser and I love its tasteand texture. In fact, I usually startmy day with a fruit smoothie.When filming You Are What YouEat, I often have to leave homevery early in the morning, so whenI get up I have a cup of warmwater and then make my smoothie.I make loads and put it all intotumbler containers which I takewith me. You never know, you maywell have seen me sitting on atrain tucking into my nutrient-laden fruit delicacies.

I use my smoothies as a deliverymedium for superfoods and addedherbs. I think of them as vitamin

infusions, or what I sometimes callmy ‘nutrient shot’. Here’s my list ofthe key superfoods you can add toany of the smoothie recipes in thissection.

Key superfoods» Barley grass powder» Bee pollen granules» Chlorella powder» Dr Gillian McKeith’s Living Food

Energy Powder» Flax seeds» Liquid algae (the most easy-to-

digest form of vegetable proteinand a powerhouse of mineralnutrients)

» Non-bitter aloe liquid» Spirulina powder» Wheatgrass powder» Wild blue green algae

Top tipIf you want your smoothies to beless thick then simply add somewater.

All these superfoods should be

available at your local health foodshop. Don’t use all of them at once.Just pick one or two and use themin your smoothies for oneparticular day, week or month andsimply follow the instructions onthe label for how much to use.When you’ve used the bottle(s) up,go out and get something else onthe list. It’s good to change yoursuperfoods every now and again.

Smoothies are really easy tomake. You can make them thick orthin, as you like – the thicker thesmoothie, the more filling it willbe. Practice makes perfect. Playaround with all kinds of

combinations and find out whatyou like.

Mango maniaThis is my Number One top favourite smoothie.It’s very filling, tastes heavenly – and it’s a greatway to get your bowels going.

SERVES 1–21 large mango, peeled, stoned and roughlychopped2 bananas, peeled and roughly choppedChoice of superfood (see p.74)1 handful each of blueberries andraspberries, to serve

Blend the mango, banana andchoice of superfood until smoothand creamy. Put the blueberries

and raspberries in a tall glass,reserving a few raspberries. Pourthe smoothie over the berries andserve garnished with the reservedraspberries.

For a change…Try Warmed Mango Mania, as avariation. Using the sameingredients as above, warm themango and bananas in a pot withsome water. Place the mixture in ablender, add your choice ofsuperfood and blend. Pour over theraw berries or some choppedapples. Perfect for the cold months,or if you need warming up!

Pineapple prize

SERVES 1–22 bananas, peeled and roughly chopped1 mango, peeled, stoned and roughlychoppedhalf a pineapple, peeled and chopped

Blend until smooth and creamy.Add your favourite superfood forextra nutritional benefits!

Berry blaster

SERVES 1–21 large or 2 small bananas, peeled androughly chopped1 handful blueberries, to serve

Blend the bananas until smoothand creamy. Put the blueberries ina tall glass. Pour the smoothie overthe berries and serve.

Very berry blast-off

SERVES 1–22 handfuls strawberries, hulled2 handfuls raspberries2 apples, cored and roughly chopped120 ml non-bitter aloe or water (to blend theapple).1 tsp liquid algae1 handful blueberries, to serve

Blend the berries, apples and liquidalgae until smooth and creamy. Put

the blueberries in a tall glass. Pourthe smoothie over the berries andserve.

Top tipWarm or stew apples in the winter– then you won’t have to add waterto make them blend easily.

Sexy starter

SERVES 1–21 handful of strawberries, hulled1 handful of blueberries1 handful of raspberries1 large banana, peeled and roughly chopped

Blend until smooth and creamythen serve.

Peach medley

SERVES 1–24 peaches, stoned and quartered2 ripe pears, cored and roughly chopped1 apple, eored and roughly chopped

Add 120 ml water. Blend untilsmooth and creamy then serve.

Mineral mover

SERVES 1–23 ripe pears, cored and roughly chopped2 apples, cored and roughly chopped(slightly warmed so they will blend easily)

3 apricots, stoned1 tsp liquid algae

Blend until smooth and creamythen serve.

Berry beauty

SERVES 1–22 handfuls strawberries, hulled1 large or 2 small mangoes, peeled, stonedand roughly chopped

Blend until smooth and creamythen serve.

Vitamin C cocktailYou haven’t lived till you’ve tasted this one!

SERVES 1–21 pineapple, peeled and roughly chopped2 handfuls strawberries, hulled1 handful gooseberries, blueberries orraspberries, to serve

Blend the pineapple chunks andstrawberries until smooth andcreamy. Put your choice of berriesin a tall glass. Pour the smoothieover the berries and serve.

Pear perfection

SERVES 1–26 ripe pears, cored and roughly chopped2 bananas, peeled and roughly chopped

Blend until smooth and creamy

then serve. Add a little water if themixture is too thick.

Kiwi cooler

SERVES 12 kiwi fruit1 apple or pear, cored and roughly chopped

Blend until smooth and creamy then serve. Add alittle water if the mixture is too thick.

Pineapple puree

SERVES 1–21 pineapple, peeled and roughly chopped2 small bananas, peeled and roughly chopped1 peach, stoned and chopped, to serve

Blend the pineapple and bananas until smooth

and creamy. Put the chopped peach in a tallglass. Pour the smoothie over the peach andserve.

Fruit frenzy

SERVES 1–23 peaches, stoned and quartered3 ripe pears, cored and roughly chopped3 plums, stoned1 handful raspberries, blackberries, or otherberries of your choice, to serve

Blend the peaches, pears and plums until smoothand creamy. Put the berries in a tall glass. Pourthe smoothie over the berries and serve.

Yum-yum delightKids can make smoothies too. This one wasinvented by my wee daughter. I love it – and so

do my clients.

SERVES 1–22 plums, stoned2 nectarines, stoned and quartered2 ripe pears, cored and roughly choppedhalf a handful of blueberries12 strawberries, hulled

Add 120 ml water. Blend until smooth andcreamy then serve.

Apple actionAnother kids’ invention – inspired by my other(even wee-er) daughter.

SERVES 1–22 apples, cored and roughly chopped3 ripe pears, cored and roughly chopped1 handful strawberries, hulled and chopped

(optional)

Add 120 ml water. Blend until smooth andcreamy.Garnish with chopped-up strawberries ifdesired.

Pear and strawberry smoothie

SERVES 1–22 ripe pears, cored and roughly chopped250 g strawberries, hulled

Blend until smooth and creamy then serve.

Juicy smoothieThis is a fantastic, filling juice-smoothiecombination – great for detox days! It’sabsolutely delicious – and full of essential‘thinny’ fats.

SERVES 1–26 carrots, trimmed1 apple, cored and roughly chopped1 soft avocado, peeled, stoned and roughlychopped10 basil leaves1 lemon wedge

Push the carrots and apple through a juicer.Blend the juice with the avocado and basil leaves.Squeeze a dash of lemon into the smoothie andserve.

FRUIT FACTS» Apple: Cholesterol-buster Their

pectin content may lowercholesterol.

» Apricot: Sight-saver Theirvitamin A content promotes goodvision.

» Banana: Great de-stressor Richin mineral potassium, they’refantastic for destressing andlowering high blood pressure.

» Blueberry: The sexy superfruit Agood source of zinc and otherantioxidants and nutrientsassociated with sex hormones inmen and women.

» Cantaloupe melon: Lung-saverBetacarotene and vitamin Ccontent in cantaloupe melons could

be life-savers if you’re exposed topassive smoking.

» Cherry: Nature’s joint rescuerCherries may help a wide range ofconditions affecting the joints,including arthritis, gout andrheumatism.

» Cranberry: Good for urinarytract infections Their unique anti-bacterial action helps to maintainurinary tract health.

» Date: Blood-builder Dates arehigh in potassium and dietaryfibre. They are also a good sourceof energy-boosting iron.

» Fig: Bone-strengthener Figs are afruit source of calcium, a mineralthat has many functions, includingpromoting bone density.

» Grape: Blood-purifier Grapescontain ingredients that may helpto purify your glands and blood.

» Grapefruit: Antibacterialdetoxer Phytochemicals andantioxidants in grapefruit helpfight disease and infection.

» Kiwi fruit: Heart-helper Kiwifruit is an excellent source ofnutrients that protect the bloodvessels and heart.

» Lemon and lime: Good bloodbuilding Their high vitamin Ccontent helps iron absorption.They’re great gas-busters too.

» Mango: Immune-booster VitaminC powerhouses with impressivelevels of disease-fightingcarotenoids, vitamin A, folate,potassium and fibre.

» Papaya: Colon-helper Thenutrients and fibre in papaya havealso been shown to be helpful inthe prevention of colon cancer.

» Peach: Nature’s anti-coldremedy A good source of vitamin

C, which is vital for the properfunction of a healthy immunesystem.

» Pear: Age-fighter A great sourceof vitamin C and copper – bothantioxidant nutrients that helpprotect cells in the body fromoxygen-related damage caused byfree radicals.

» Pineapple: Energy-booster Anexcellent source of manganese,thiamin and riboflavin, which areimportant for energy production.

» Plum: Digestive aid Rich inbromelain, a sulphur-containing

group of enzymes that can aid thedigestion of proteins.

» Prune: Appetite-suppressant Thesoluble fibre in prunes promotes asense of satisfied fullness aftereating by slowing down the rate atwhich food leaves the stomach. Soprunes can also help preventovereating and weight gain.

» Raisin: Bone-builder A top sourceof boron – a mineral that is criticalfor bone health and the preventionof osteoporosis (bone softening).

» Raspberry: Brain foodAntioxidant phytonutrients in

raspberries can help improvelearning capacity and motor skills.

» Strawberry: Anti-cancercompounds The ellagitannincontent of strawberries has beenassociated with helping to preventcancer.

» Watermelon: Anti-inflammatoryThey contain nutrients that canhelp quench the inflammation thatcontributes to conditions such asasthma, diabetes, colon cancer, andarthritis.

I always say that you shouldbreakfast like a king. When youwake up in the morning, you havein effect been fasting for severalhours. The body is in need of foodand digestive energy is at itsstrongest. When you eat a properbreakfast, it is like giving yourselfan energy injection and there arenow strong, credible studies whichshow the benefits of eating ahealthy breakfast: including weightloss, enhancing memory andimproving brain function.

Personally, I used to find that if Iever missed breakfast I wouldsuffer from headaches and mid-

morning energy slumps. Now myfavourite way to start the day iseither with a smoothie (pp. 74–81)or porridge (pp.88–91). You caneven have soup for breakfast(p.88), and on the weekend youmight want to indulge in a frittata(p.92) or homemade beans on toast(p.93).

Fruit simpling

This simply means eating onesingle fruit for maximum ease ofdigestion. Remember to wash allfruit. Your raw fruit of choicemight be any one of the following:

SERVES 11 whole pineapple1 whole papaya1 whole mango2 whole applesA bunch of grapes, red or whiteA bowl of blueberries, strawberries orraspberries

Autumn fruit salad

SERVES 4KEEPS FOR TWO DAYS IN THE FRIDGE4 apples, quartered, cored and chopped4 ripe pears, quartered, cored and sliced8 plums, halved, stoned and sliced250 ml freshly pressed apple juice

Combine the ingredients together

and serve immediately.

Fruit salad with warm pear sauce

SERVES 4KEEPS FOR TWO DAYS IN THE FRIDGE4 ripe pears, cored and chopped2 tbsp lemon juice300 g strawberries, hulled300 g raspberries300 g blueberries

1. Place the pears in a smallsaucepan with the lemon juice. Addenough water to cover. Bring to theboil, reduce heat and cook gentlyover a low heat until quite soft.Remove from liquid and allow to

cool. Blend in a food processor orwith a hand-held blender untilsmooth. Add a little water if youprefer the sauce to be thinner.2. Mix the berries together in abowl and pour over the pear sauce.Serve immediately or chill untilrequired.

Muesli

The key when developing yourown muesli recipe is not to mix toomany different ingredients. Keep itsimple. See below for ingredientideas. If you are food combining

then don’t include any fruit in yourmuesli (see p.18).

GRAIN

Barley flakesBuckwheatMillet flakesOat branPuffed cornPuffed milletPuffed riceRice branRice flakesRolled barleyRolled oats

Rolled riceRolled ryeRolled wheatSoy gritsWheat branWheatgerm

FRUIT

ApplesApricotsBananasBlackberriesBlueberriesCurrantsDates

Dried paw pawDry papayaFigsKiwi fruitPeachesPearsPlumsPrunesRaisinsRaspberriesStrawberries

SEEDS

Alfalfa seedsFlax seeds

Hemp seeds (shelled)LinseedsPoppy seedsSesame seedsSunflower seeds

NUTS

AlmondsBrazil nutsCashewsCoconutHazelnutsMacadamiasPeanuts (unsalted)Walnuts

OTHER

Apple juice (freshly pressed)Barley malt syrupCinnamonRice milkSoya milkSpelt milk

Miso barley soup

SERVES 14 tbsp pearl barley, presoaked for 12 hours orovernight in cold water1 packet instant miso soup

1. Drain the barley.2. Bring 125 ml water to the boil,

add the barley and bring back toboil. Lower the heat and simmerfor 10–15 minutes.3. Add the packet of soup. Stir andserve.

Breakfast soup blitz

This is one that I make all the timebecause it’s so quick and easy.

SERVES 1–24 tbsp shiro miso2 sachets white miso2 red onions, peeled and dicedhalf a leek, washed, trimmed and finelysliced200 g tofu, finely diced

half a fennel bulb, trimmed and finely sliced250g curly kale, roughly chopped

1. Bring 250 ml water to the boil.Add the shiro miso and the whitemiso, lower the heat and simmerfor 2 minutes.2. Add all the other ingredients,stir, then turn off the heat andallow to stand for 8 minutes beforeserving.

Quinoa porridge

Quinoa comes in two forms: flakesand grain. I like the texture andflavour of the grain best – it takes

a wee bit longer to cook, thoughwe are only talking a matter ofminutes. See what you like best, sotry both. And of course, the flakesare super-quick if you are in a rush.Soya or rice milk may be used asan alternative to the apple juice fora creamier texture.

SERVES 2–4250 g quinoa grainsquarter of a cinnamon stick125 ml freshly pressed apple juice

1. Place the quinoa, cinnamon,apple juice and 325 ml water in amedium-sized saucepan. Bring tothe boil, then lower the heat and

simmer for 7–10 minutes, or untilgrains are translucent.2. Turn off the heat and allow tostand for 15 minutes beforeserving. Delicious!

Vanilla barley porridge

SERVES 2–4250 g barley groats, presoaked in waterovernighthalf a vanilla pod2 tsp flax seeds

1. Drain the barley.2. Place the barley in a medium tolarge saucepan along with thevanilla pod and 1.5 litres water.

Bring to the boil, then lower theheat and simmer for 15 minutes.3. Serve warm, sprinkled with flaxseeds.

Cinnamon millet porridge

SERVES 2–4250 g millet1 cinnamon stickzest of half a lemon2 tbsp shelled hemp seeds

1. Place the millet, cinnamon andlemon zest, together with 1.25litres water in a medium-sized panand bring to the boil. Lower theheat, simmer for 1 hour.

2. Serve warm with the hemp seedssprinkled on top.

Buckwheat, lemon and gingerporridge

SERVES 2–4250 g buckwheat groatsjuice and zest of 1 lemon2-cm piece fresh root ginger, peeled andgrated1 pinch dried mixed herbal seasoning1 handful of shelled hemp seeds

1. Place the buckwheat, lemonjuice and zest, ginger, herbalseasoning and 1 litre water in amedium-sized pan. Bring to the

boil, then lower the heat andsimmer for 20 minutes.2. Top with the hemp seeds andserve immediately.

Bran porridge

Hemp seeds contain the mostperfect ratio of omega-3, omega-6and omega-9, the good essentialfatty acids for energy, glowingskin, lustrous hair and balancedhormones. And they taste greattoo.

SERVES 2–4250 g mixed oat bran, oat groats andporridge oats

2 tbsp shelled hemp seeds1 dessertspoonful malt barley syrup(optional)

1. Place the grains and 1.5 litreswater (or rice milk for extraflavour) in a medium-sizedsaucepan. Bring to the boil, thenlower the heat and simmer, stirringregularly, until thickened.2. Turn off the heat and allow tostand for a few minutes. Beforeserving sprinkle some raw hempseeds on top and drizzle over themalt barley syrup, if using.

Note about porridgeThe simplest porridge to make is

porridge oats with soya, millet,amaranth, spelt or rice milk.Simply combine 250 g porridgeoats with 125 ml grain milk in apan, bring to the boil then lowerthe heat and simmer for 15–20minutes. Oats are a great source offibre and complex carbohydrates,good for sustained energy. A diethigh in natural fibre and low inprocessed foods can also bebeneficial for heart health.

Frittata with cherry tomatoes andbaby spinach

I do not advocate the over-eating

of eggs but as a special treat trythis recipe now and again.

SERVES 2–36 organic eggs1 tsp olive oil200 g cherry tomatoes,cut in half350 g baby spinachchopped fresh basilchopped fresh parsley

1. Preheat the oven to 200C/gasmark 6.2. Whisk the eggs with 2tablespoons of water.3. Heat the oil in a cast-iron pan orfrittata plate with 1 tablespoon of

water. Add the tomatoes andspinach and cook until the spinachbegins to wilt. Sprinkle over theherbs.4. Pour in the eggs and transfer tothe preheated oven.5. Bake for 10–12 minutes untilwell-risen and golden brown.6. Slice in wedges and serve with aside salad.

Grilled peaches

SERVES 44 ripe peaches, halved and stoned200 g strawberries, hulled and halved200 g blueberries

1. Preheat the grill on its highestsetting.2. Place the peaches cut side up onthe grill pan.3. Cook for 3–4 minutes or untillightly grilled.4. Transfer to 4 plates, top withthe fresh berries and serve.

Home-made beans on squash breadtoast

SERVES 4400-g can organic tomatoes410-g can haricot beans4 slices Squash Bread (see p.207)1 tsp chopped fresh oregano

1. Place the tomatoes in a smallpan and bring to the boil. Lowerthe heat and simmer for 20minutes, breaking up the tomatoesas they cook. Add the beans andcook for a further 5 minutes.Toast the bread, top with the beansmixture and serve garnished withthe fresh oregano.

You’ll find each soup in thischapter fantastic for you indifferent ways. Try all the recipesout, but also think about usingthem as a guide to creatingvariations that you like. Beadventurous with flavourings –adding herbs at the end of cookingcan make a huge difference.

Get creative with seeds too. Usehemp, flax, amaranth or poppyseeds. They’re not only deliciousand flavoursome, but packed withminerals and essential fatty acidsthat are crucial for weightmanagement, energy and optimumdigestion.

Carrot and almond soup

Carrots are a source of anti-ageingantioxidants, while almonds are apowerhouse of nutrients, incudingmagnesium, which is important forsupporting adrenal function. Lowlevels of magnesium have beenassociated with nervous tension, soalmonds are a natural stress-buster.

SERVES 42 onions, peeled and chopped2 garlic cloves, peeled and chopped6 carrots, trimmed, peeled and sliced2 celery stalks, trimmed and chopped1 tbsp wheat-free vegetable bouillon powder2–3 tbsp chopped fresh coriander, stalksreserved

2–3 tbsp chopped fresh parsley, stalksreserved100 g ground almonds

1. Place the onions, garlic, carrotsand celery in a large saucepan.Add 1.25 litres boiling water andthe bouillon powder. Bring to theboil and add the herb stalks.2. Lower the heat and simmer for30 minutes until vegetables aretender when pierced with a knife.3. Remove from the heat and allowto cool slightly. Strain, reservingthe stock. Remove the herb stalks,then blend the vegetables in a foodprocessor or with a hand-held

blender until smooth.4. Return the mixture to the panand add the ground almonds andenough of the reserved stock tomake a soup-like consistency.5. Reheat, then divide betweenwarmed soup bowls and servegarnished with chopped freshcoriander and parsley.

For a change…This soup is also very good madewith sweet potatoes. Just add onesweet potato, peeled and diced, inplace of two of the carrots andcook as above.

Creamy broccoli soup

Broccoli is a friend to your liver. Itcontains a compound calledsulphorophane, which has beenshown to inhibit the growth of freeradicals, those nasty molecules thatage us and make us feel tired.

SERVES 41 fennel bulb, trimmed and finely diced1 wheat-free vegetable stock cube3 whole heads broccoli, cut into florets andstems finely sliced1 handful fresh tarragon1 handful fresh sage1 punnet alfalfa sprouts (or any othersprouted seeds of choice)

1. Bring a medium-sized pan ofwater to the boil, then add thefennel and stock cube. Lower theheat and simmer for 5–7 minutes.Add the broccoli, including thestems, and simmer for a further 4–5 minutes.2. Remove from the heat and addthe tarragon and sage. Allow tocool then blend the soup in a foodprocessor or with a hand-heldblender until smooth.3. Divide between warmed soupbowls. Sprinkle with the sproutsand serve immediately.

Turnip and leek soup

A firm favourite in our house.Leeks belong to the same family ofvegetable as onions and garlic andcontain many of the samebeneficial nutrients. They are alsoa good source of manganese,vitamin B6, vitamin C, folate andiron. This combination makes leekshelpful in stabilizing blood sugar,helping to slow the absorption ofsugars from the intestinal tract andensure that they are properlymetabolized in the body.

SERVES 41 turnip, trimmed, peeled and diced

1 wheat-free vegetable stock cube1 tbsp wheat-free vegetable bouillon powder6 celery stalks, trimmed and roughlychopped6 leeks, washed, trimmed and chopped3 small onions, peeled and chopped4 tbsp chopped fresh tarragon

1. Place 750 ml water in a largesaucepan, bring to the boil and addthe turnip, stock cube and bouillonpowder. Lower the heat andsimmer for 10 minutes.2. Add the celery, leeks and onionsand simmer for a further 15minutes.3. Remove from the heat and allowto cool, add the tarragon, then

blend in a food processor or with ahand-held blender to your desiredconsistency.4. Reheat, divide between warmedsoup bowls and serve.

Best-ever beetroot soup

If you are tired, this is the soup foryou. Go to a mirror, pull downyour lower eyelid and check to seethe colour of your inner inside lid.If it’s pale, you may need moreiron. And of course, you need mybest-ever soup.

SERVES 41 tbsp olive oil

1 onion, peeled and chopped1 garlic clove, peeled and chopped2 celery stalks, trimmed and sliced1 large parsnip, trimmed, peeled and grated6 small raw beetroot, trimmed, peeled andgrated1 wheat-free vegetable stock cube1 tsp wheat-free vegetable bouillon powder1 tbsp cider vinegar1 sweet potato, peeled and dicedthird of a cucumber, peeled and diced2 tbsp finely chopped fresh dill

1. Place the oil, onion, garlic andcelery in a large saucepan with 3tablespoons of water. Cook over amoderate to low heat, stirringfrequently, for 3–4 minutes, untilsoft but not coloured.

2. Add the parsnip, beetroot, stockcube and bouillon powder to thepan with 1.25 litres cold water.Bring to the boil, then lower theheat and simmer for 30 minutes.3. Stir in the vinegar and sweetpotato and continue to simmer for10 minutes or until the vegetablesare tender when pierced with aknife.4. Ladle into warmed soup bowlsand serve garnished with the dicedcucumber mixed with the dill.

Hemp pumpkin soupPumpkin has a delicious sweet

flavour. It helps to regulate sugarbalance and is high in potassiumand vitamin C, and its seedscontain zinc – a libido- andimmune-system booster. Hempseeds provide a perfect ratio ofessential fatty acids, more so thanany other seed.

SERVES 41 pumpkin or seasonal squash, peeled,deseeded and cut into 2.5-cm pieces1 bunch asparagus, roughly chopped (tipsreserved for a salad)2 large sweet potatoes, peeled and cut into2.5-cm pieces3 carrots, trimmed, peeled and chopped6 onions, peeled and roughly chopped1 wheat-free vegetable stock cube

1 garlic clove, peeled and chopped2 tbsp chopped fresh coriander2 tbsp shelled hemp seeds2 tbsp pumpkin seeds

1. Bring a large pan with 1 litrewater to the boil then add thepumpkin or squash, asparagus,sweet potatoes, carrots, onions andstock cube. Bring back to the boil,then lower the heat and simmer for10–15 minutes or until thevegetables are tender when piercedwith a knife.2. Remove from the heat and addthe garlic and coriander.3. Allow to cool and then blend in

a food processor or with a hand-held blender to your desiredconsistency.4. Reheat gently. Divide betweenwarmed bowls and serve garnishedwith the seeds.

White bean and cabbage soup

SERVES 41 onion, peeled and finely sliced2 celery stalks, trimmed and finely sliced1 whole white cabbage, finely sliced1 wheat-free vegetable stock cube1 tbsp wheat-free vegetable bouillon powder410-g can butter beans, drained and rinsed2 tbsp chopped fresh parsley4 tbsp fresh garden peas

1. Place the onion, celery, cabbage,stock cube and bouillon powder ina medium-sized pan with enoughwater to cover.2. Bring to the boil, then lower theheat and simmer for 30–40minutes, adding a little more waterif necessary.3. Add the butter beans and simmerfor a further 10 minutes.4. Divide between warmed soupbowls and serve immediately,garnished with the parsley andpeas.

Butternut squash and sweet potato

soup

The digestive dynamo of all soups.If you have a line down the middleof your tongue or teeth marksround the sides – it could be a signof a weakened spleen and tummy –then this soup is for you. It willhelp you absorb more nutrientsfrom all the foods you eat.

SERVES 41 butternut squash, peeled, deseeded anddiced1 sweet potato, peeled and diced2 carrots, trimmed, peeled and sliced1 fennel bulb, trimmed and chopped6 shallots, peeled and finely sliced1 wheat-free vegetable stock cube

1 garlic clove, peeled and chopped4 tbsp chopped fresh parsley1 bunch radishes, trimmed and chopped4–6 tbsp pumpkin seeds (optional)

1. Bring a large pan half-filled withwater to the boil. Add the squash,sweet potato, carrots, fennel,shallots and stock cube.2. Bring to the boil, then lower theheat and simmer for 10–12minutes.3. Remove from the heat and addthe garlic.4. Allow to cool, then strain thevegetables into a large bowl tokeep the stock.

5. Add half the stock to thevegetables and blend in a foodprocessor or with a hand-heldblender to desired consistency.6. Reheat the soup gently, addingmore of the reserved stock ifnecessary.7. Divide between warmed soupbowls and serve garnished with theparsley, radishes and pumpkinseeds if using.

Ten-minute miso fish soupThis soup has been a true successwith my TV participants because itis so easy to make and can be

ready in 10 minutes. It is loadedwith nutrients and miso is atremendous source of goodbacteria.

SERVES 41 garlic clove, peeled and thinly sliced2.5-cm piece fresh root-ginger, peeled andfinely sliced1 packet instant miso soup100 g skinless boned white fish, cut intochunks8 mangetout, trimmed and sliced1 red pepper, deseeded and chopped1 pak choi, finely sliced2 spring onions, trimmed and sliced1 handful beansprouts1 handful fresh garden peas

1. Bring 500 ml water to the boil ina medium-sized pan. Add thegarlic, ginger and miso soup. Boilfor 1 minute and then add the fish,mangetout and red pepper. Bringback to the boil and skim any foamthat accumulates from the top witha slotted spoon. Cook for 2minutes.2. Add the pak choi and springonions and cook for a furtherminute.3. Divide between warmed soupbowls. Add the beansprouts andpeas and serve immediately.

Spinach soupIf you are late in from work andare really starving here is a soupyou can whip up in just a fewminutes. Spinach contains goodlevels of vitamin B6, which helpslower levels of homocysteine in thebody. High levels of homocysteineare associated with an increasedrisk of heart attack or stroke.

SERVES 41 onion, peeled and finely chopped1 tsp olive oil500 g fresh spinach1 wheat-free vegetable stock cube1 handful parsley stalksfresh nutmeg, to taste

250 ml soya milk (optional)1 tbsp pumpkin seeds1 handful fresh baby spinach leaves

1. Place the onion, olive oil and 1tablespoon of water in a large pan.Cook over a low to moderate heatfor 2–3 minutes until soft.2. Add the spinach, 500 ml boilingwater, the stock cube and parsleystalks and cook for 5–7 minutes.Allow to cool slightly, then blend ina food processor or with a hand-held blender until smooth.3. Return to the pan, season with alittle nutmeg, stir in the soya milk(or 250 ml water or Vegetable

Stock on p.222) and reheat gently.4. Divide between warmed soupbowls and serve garnished with thepumpkin seeds and raw babyspinach leaves.

Super green kale soupIf you feel tired, irritable,constipated or crave sweet thingsthen this is a great soup for you.Getting your fair share of darkgreen leafy vegetables is extremelyimportant. Kale is an excellentsource of vitamin C – just one cupcontains nearly 90 per cent of therecommended daily intake. It also

contains magnesium, which hasbeen shown to help migrainesufferers.

SERVES 41 tbsp olive oil1 large onion, peeled and sliced1 garlic clove, peeled and crushed2 turnips, trimmed, peeled and chopped2 wheat-free vegetable stock cubes2 courgettes, trimmed and sliced into 1-cmpieces200 g curly kale, rinsed and drained1 handful freshly chopped dill

1. Heat the oil in a large saucepanand gently cook the onion andgarlic over a low to moderate heatfor 4–5 minutes, stirring

continuously to ensure the oniondoes not brown. Add the turnipsand cook for a further 3 minutes.2. Add 750 ml boiling water andthe stock cubes. Bring to the boil,then lower the heat and simmer for10 minutes.3. Add the courgettes and kale andsimmer for a further 5 minutes.4. Allow to cool, then blend in afood processor or with a hand-heldblender until smooth.5. Divide between warmed soupbowls and serve garnished withdill.

Raw avocado and cucumber soupIncluding as much raw food aspossible in your food regime isessential. Avocado contains 14minerals, including iron andpotassium, and it also contains theall-important essential fatty acids.It’s high on my list as a source ofgood fat.

SERVES 43 cucumbers, peeled1 large ripe avocado, stoned, peeled androughly choppedjuice of 1 lemon1 garlic clove, peeled and chopped3 tbsp chopped fresh mint leaves1 red pepper, deseeded and finely chopped

1 yellow pepper, deseeded and finelychopped1 tbsp finely sliced fresh chives

1. With an electric juicer, processtwo of the cucumbers into juice andreserve.2. Roughly chop the remainingcucumber and blend with theavocado, lemon juice, garlic andmint in a food processor or with ahand-held blender until smooth.Add the reserved cucumber juiceand blend again until mixedthrough.3. Chill until required. Dividebetween cold soup bowls and serve

garnished with the peppers andchives.

Tuscan bean soupSERVES 42 onions, peeled and roughly chopped2 tsp olive oil2 celery stalks, trimmed and chopped1 leek, washed, trimmed and finely chopped6 garlic cloves, peeled and chopped1 tsp dried oregano1 tbsp freshly chopped fresh basil400-g can organic tomatoes1 tbsp fresh chopped parsley410-g can no-salt mixed beans, drained andrinsed

FOR THE SALSA:1 tbsp chopped yellow pepper

1 tbsp chopped green pepper1 tbsp chopped red onion

1. Place the onions in a medium-sized saucepan with the olive oiland 1 tablespoon of water andcook for 2–3 minutes. Add thecelery and leek and cook for afurther 3–4 minutes.2. Add the garlic and oregano, cookfor 2 minutes, then add the basiland tomatoes and cook for afurther 5 minutes.3. Add 250 ml boiling water andthe chopped parsley and cook for 5more minutes, then add the beans.4. To make the salsa, mix the

peppers and red onion together ina small bowl.5. Divide the soup betweenwarmed bowls and serve garnishedwith the pepper salsa.

Sleepy lettuce soupWhen I tell people to try lettucesoup, they look at me as if I’vegone mad. It can taste delicious, Ipromise you, and has great healthbenefits. Lettuce has diureticqualities and is therefore great forweight loss. It also helps dry updamp in the body – in other words,if you suffer from oedema, swollen

ankles or yeasty problems such asthrush, lettuce is for you. Best ofall, it contains a compound whichis relaxing to the nervous system.So instead of counting sheep, trymy Sleepy Lettuce Soup.

SERVES 41 tbsp olive oil1 large onion, peeled and chopped1 garlic clove, peeled and crushed450 g potatoes, peeled and cut into 2-cmcubes2 tsp wheat-free vegetable bouillon powder8 tbsp millet1 large romaine lettuce, washed and roughlyshredded4 tbsp chopped fresh chervil or parsley

1. Heat the oil with a little water ina large saucepan. Add the onionand garlic and cook for 3–4minutes, stirring occasionally.2. Add the potatoes and cook for 2further minutes.3. Add 1 litre water, together withthe bouillon powder and millet.Bring to the boil, then lower theheat and simmer for 15 minutes oruntil the vegetables are tenderwhen pierced with a knife.4. Add the lettuce and cook for 2–3minutes or until just wilted.5. Allow to cool before blending ina food processor or with a hand-

held blender until smooth alongwith 2 tablespoons of the freshchervil or parsley.6. Return to the pan to reheat,adding a little water if necessary.7. Divide between warmed soupbowls and serve garnished with theremaining fresh chervil or parsley.

Courgette and asparagus soupThis soup is perfect for using upany left-over asparagus trimmings.Asparagus contains inulin, whichcan promote the growth andactivity of intestine-friendlybacteria.

SERVES 41 onion, peeled and finely chopped500 g courgettes, trimmed and cut into largepieces1 bunch asparagus trimmings1 ltr Roasted Vegetable Stock (see p.223)1 handful fresh rosemary leavespumpkin oil or hemp oil

1. Place the onion with 1tablespoon of water in a large panand cook for 2–3 minutes. Add thecourgettes, asparagus and thevegetable stock. Bring to the boil,then lower the heat and simmer for10 minutes.2. Allow to cool, then blend in afood processor or with a hand-held

blender along with the freshrosemary until smooth.3. Divide between warmed soupbowls, drizzle over a little pumpkinor hemp oil and serve.

Fennel and hazelnut soupFennel contains a powerfulcombination of phytonutrientsincluding anethole, which mayenhance immune response. It isalso an excellent source of vitaminC. Hazelnuts are rich in healthyfats.

SERVES 41 small onion, peeled and finely sliced

3 fennel bulbs, trimmed, finely sliced andcored1 ltr Roasted Vegetable Stock (see p.223)1 handful parsley stalks100 g chopped hazelnuts (raw and unsalted)soya milk

1. Place the onion with 1tablespoon of water in a large panand cook for 2–3 minutes. Add thefennel and vegetable stock. Bringto the boil, add the parsley stalks,then lower the heat and simmer for20 minutes.2. Allow to cool slightly then blendin a food processor or with a hand-held blender until completelysmooth. Add the nuts and process

for a further 30 seconds.3. Return to the pan, adding a littlesoya milk to achieve a creamyconsistency. Divide betweenwarmed soup bowls and serve.

Warming split pea soup

This is my kids’ favourite soup –they just can’t get enough of it. Itsingredients help to strengthendigestion and the spleen, yourenergy battery. Great for coldwinter days.

SERVES 4225 g yellow split peas, presoaked for 12hours or overnight in cold water

1 wheat-free vegetable stock cube1 tsp wheat-free vegetable bouillon powder1 onion, peeled and sliced1 sweet potato, peeled and chopped3 carrots, trimmed, peeled and thickly sliced4 sprigs fresh mint4 handfuls fresh baby spinach leaves

1. Place the presoaked peas in asieve and rinse well in cold water.Transfer to a large saucepan andcover with 1.5 litres cold water, thestock cube and the bouillonpowder. Bring to the boil, thenlower the heat and simmer for 25minutes. Remove any scum thatrises to the surface with a spoon.2. Add all the other vegetables and

simmer for a further 15–20 minutesor until the vegetables are tenderwhen pierced with a knife.3. Remove from the heat and allowto cool, then blend the soup in afood processor or with a hand-heldblender until smooth.4. Return to the pan and reheat,stirring gently. Divide betweenwarmed soup bowls, garnish withthe fresh mint. Add the raw spinachleaves before serving.

Velvety cauliflower soupSERVES 62 tbsp olive oil2 garlic cloves, peeled and crushed

2 onions, peeled and chopped3 leeks, washed, trimmed and slicedhalf a celeriac, scrubbed, trimmed andchopped1 cauliflower, trimmed and cut into smallflorets1 tsp ground cumin (optional)3 tbsp chopped fresh parsley

1. Heat the oil in a large saucepanor flameproof casserole with 1tablespoon of water over a lowheat.2. Add the garlic, onions, leeks andceleriac and cook very gently for20 minutes until softened, stirringoccasionally.3. Add the cauliflower florets, 1

litre cold water and the cumin.Bring to the boil, then reduce theheat and simmer for 10–15minutes, stirring occasionally, untilthe cauliflower is tender whenpierced with a knife.4. Leave to cool for 5 minutes thenblend in a food processor or with ahand-held blender until smooth.Return to the pan and reheatgently. If necessary add morewater (or Vegetable Stock, seep.222).5. Serve in warmed bowls andgarnish with chopped fresh parsley.

Tomato and herb soup with pearlbarleyTomatoes are rich in theantioxidant lycopene. Low levels oflycopene are associated with ahigher risk of prostate cancer.

SERVES 4100 g pearl barley1 kg ripe tomatoes, chopped1 onion, peeled and finely chopped1 garlic clove, peeled and chopped1 pinch grated fresh mace1 handful fresh basil leaves and stalks1 tsp chopped fresh oregano

1. Soak the pearl barley in coldwater for 10 minutes. Drain and

rinse well.2. Place the tomatoes, onion, garlicand mace in a large pan and cookover a low heat for 20 minutes.Break up the tomatoes with aspoon as they cook.3. Add 500 ml boiling water andbasil stalks. Simmer for 10 minutesthen remove from the heat andallow to cool.4. Pass the mixture through a moulior roughly blend in a foodprocessor or with a hand heldblender. Return to the pan and addthe barley. Bring back to the boil,then lower the heat and simmer for20 minutes. Add more water if

required.5. Divide between warm bowls andserve garnished with basil leavesand oregano.

I highly recommend at least onesalad a day for extra vitality. Theyare perfect for lunch and add thatextra, raw zip to a cooked meal. Iremember filming with a family forthe TV programme You Are WhatYou Eat and being faced with thechallenge that they all hated salad,particularly the eight-year-old son.Luckily, when I presented him witha crunchy alternative to limplettuce leaves – beansprouts,yellow peppers, broccoli florets,cabbage shreds, beetroot shreds,radishes and chicory with a fenneland tomato dressing – he could notget enough. ‘I’ve never had

anything taste so good as this,’ hesaid!

You can throw a tasty saladtogether in just a few minutes. Asyou’ll see, there’s much more tosalads than lettuce, cucumber andtomato…

Avocado and barley salad withpumpkin seedsA fantastic way to get a goodsupply of those fat-burningessential fatty acids and the ever-important sexy mineral zinc.

SERVES 42 ripe avocados

150 g cooked pot barley100 g mangetout or sugar snap peas,trimmed2 spring onions, trimmed and finely chopped1 small bunch radishes, trimmed and sliced1 tbsp chopped fresh parsley1 tbsp pumpkin seeds150 g mixed salad leaves

DRESSING:2 tsp pumpkin oil1 tsp freshly squeezed lemon juice

1. Peel, stone and slice theavocados and mix with the potbarley, mangetout or sugar snappeas, spring onions, radishes,parsley and pumpkin seeds.2. Divide the salad leaves between

salad plates and pile the avocadomixture on top.3. Add 1 tablespoon of water to thesalad dressing ingredients, mixtogether well and spoon a littledressing over each salad. Serveimmediately.

Crunchy walnut coleslawThis is a treat for your body.Cabbage contains compounds thathelp your liver to process toxinsmore effectively and walnuts havebeen found to help lower levels ofbad cholesterol. Kohlrabi looks likea little turnip. It can be eaten raw

in salads as here, used in soups orbaked. So eat my crunchy coleslawat least once a week.

SERVES 4quarter of a white cabbage, cored and finelyshreddedquarter of a kohlrabi, peeled and grated(optional)4 carrots, trimmed, peeled and grated2 celery stalks, trimmed and finely sliced1 red pepper, deseeded and finely sliced50 g fresh garden peas3 spring onions, trimmed and finely sliced100 g walnut halves1 tbsp chopped fresh parsley

DRESSING:3 tbsp olive oil1 tbsp cider vinegar

1 tsp Dijon mustard1 garlic clove, peeled and crushed

1. Combine all the vegetables forthe coleslaw in a large bowl.2. Using a food processor or hand-held blender, blend the dressingingredients together with 3tablespoons of water until creamy.4. Pour the dressing over the saladand toss to combine.5. Divide the salad between saladplates and serve garnished with thewalnuts and parsley.

Haricot bean salad

This salad is full of fibre and a richsource of vitamin B, essential forweight management and thenervous system. Cider vinegar isexcellent for digestion.

SERVES 4250g fresh haricot beans, presoaked for 12hours or overnight in cold water1 onion, peeled and finely chopped1 tsp miso paste1 wheat-free vegetable stock cube1 celery stalk, trimmed and finely sliced3 tbsp chopped pickled gherkins andsilverskin onionshalf a red pepper, deseeded and finely slicedhalf a yellow pepper, deseeded and finelysliced.100 g sauerkraut

125 g mixed baby leaves2 tbsp sunflower seeds4 tbsp chopped fresh parsley

DRESSING:1 tbsp olive oil1 tsp cider vinegar

1. Bring a litre of water to the boilin a large pan and add the beans,onion, miso and stock cube. Bringback to the boil, then lower theheat and simmer for 20–30minutes, until the beans are softbut not breaking up. Drain.2. Add 1 tablespoon of water to thedressing ingredients, mix well andtoss in to the beans.

3. Mix the celery, pickled gherkinsand silverskin onions, peppers andsauerkraut together and arrangewith the salad leaves on a largeplatter.4. Scatter the beans over the saladand serve garnished with sunflowerseeds and plenty of parsley.

Spring saladI use the Chinese root daikon inthis salad. I have found it to behelpful for congestion. Asparagus isoften used to help with PMS-relatedwater retension.

SERVES 4

100 g mangetout1 bunch asparagus, trimmed and cut intobite-sized pieces1 carrot, trimmed, peeled and cut into thinjulienne (matchstick) stripsquarter of a daikon or mooli, peeled and cutinto large julienne (matchstick) strips1 bunch radishes, trimmed and cut intoquarters75 g pumpkin seeds10 g shelled hemp seeds

DRESSING:1 tsp umeboshi paste2 tbsp rice malt2 tsp olive oil

1. Bring a large pot of water to theboil and blanch the vegetables oneat a time, starting with the

mangetout and asparagus, whichneed to be cooked for 2–3 minutes,then the carrot for 3–4 minutes andfinally the daikon or mooli for 4–5minutes. Remove each vegetable asit is cooked with a slotted spoonand refresh under cold water.Drain well.2. Add 1 tablespoon of water to thedressing ingredients and mix well.3. In a large salad bowl mix thecooked vegetables with theradishes. Spoon over the dressingand serve garnished with thepumpkin and hemp seeds.

TabboulehI use buckwheat groats in mytabbouleh as they are gluten-free,so easy on the digestive tract. I alsouse lots of parsley – it’s one of themost important herbs for providingvitamins to your body and is alsoan excellent digestive restorative.

SERVES 4175 g buckwheat groats6 tbsp chopped fresh mint12 tbsp chopped fresh parsley1 large beef tomato, halved, deseeded andfinely chopped1 cucumber, peeled, deseeded and diced2 onions, peeled and finely chopped1 tbsp olive oil

juice of 1 lemon1 pinch of dried mixed herbslettuce leaves4 lemon wedges

1. Rinse and drain the buckwheatgroats. Bring a medium-sized panof water to the boil, add thebuckwheat groats and cook for 10minutes or until tender. Drain andallow to cool.2. Mix the mint, parsley, tomato,cucumber, onion, olive oil, lemonjuice and dried mixed herbstogether in a large bowl. Mixthrough the buckwheat groats andchill until required.

3. Pile high on a serving platterand serve garnished with lettuceand lemon wedges.

Sea vegetable and sprouts saladThe idea of eating seaweed in asalad may seem wacky at firstglance. The reality is that seavegetables can offer a wonderfulcomplement to many meals, bothin taste and nutrition. Wakame issweet in flavour and a good sourceof calcium.

SERVES 42 strips wakame sea vegetablehalf a cucumber, peeled and cut into julienne(matchstick) strips

1 punnet cherry tomatoes, halved1 baby gem lettuce, leaves separated100 g canned sweetcorn, drained and rinsed250 g mung bean sprouts

DRESSING:1 tsp soy or tamari sauce1 tbsp olive oil1 tbsp orange rind1 tsp grated fresh ginger root2 tbsp freshly pressed apple juice

1. Rinse the wakame under coldwater for 1 minute, then soak in abowl of cold water for 2–3 minutes.2. Place the dressing ingredients ina small bowl, add 3 tablespoons ofwater and whisk well to combine.3. Drain the wakame and chop into

bite-sized pieces. Place in a smallbowl with half the dressing andleave to marinate.4. Arrange the remainingingredients in a large salad bowl,add the wakame and the rest of thedressing, toss the salad and serveimmediately.

Warm vegetable quinoa saladQuinoa is a supergrain andcontains all the essential aminoacids as well as being a rich sourceof calcium.

SERVES 41 red pepper, deseeded and halved

1 yellow pepper, deseeded and halved1 courgette, trimmed and finely sliced1 small red onion, peeled and finely sliced60 g quinoa grains2 tbsp pine nuts4 sprigs fresh thyme2 sprigs fresh rosemary100 g fresh rocket3 tbsp chopped fresh basil4 lemon wedges

1. Preheat the oven to 200C/gasmark 6.2. Place the peppers cut side up onan ovenproof baking dish andscatter the courgette and red onionover the top. Place in the oven androast for 15 minutes.

3. Meanwhile, rinse and drain thequinoa and add to a medium-sizedpan of boiling water, along withthe thyme and rosemary. Cook for8–10 minutes. Drain and put aside.4. Scatter 1 tablespoon of the pinenuts over the peppers and cook fora further 5–10 minutes.5. Remove the baking dish from theoven and spoon the quinoa into thepepper halves.6. Scatter with rocket, fresh basiland the remaining pine nuts andarrange the lemon wedges (forsqueezing) on the top. Serveimmediately.

Warm chicken salad

SERVES 42 skinless organic chicken breasts75 g green beans, trimmed75 g asparagus spears6 cherry tomatoes, halved2 tbsp pine nuts4 tbsp chopped fresh basil1 handful baby salad leaves

DRESSING:2 tbsp extra virgin olive oil1 tsp cider vinegar1 tsp Dijon mustard

1. Place the chicken in a small panof cold water, bring to the boil,then lower the heat and simmer for

8–10 minutes. Remove from thepan and allow to cool slightly.Alternatively steam in a steamer.2. Steam the green beans andasparagus spears until tender butstill crisp; refresh in cold water.3. Mix the beans and asparaguswith all the other salad ingredientsin a bowl except for the baby saladleaves.4. Place the dressing ingredients ina screw-top jar with 1 tablespoonof water and shake well.5. Slice the chicken while stillwarm and add to the salad. Pourover the dressing and toss to coat.

6. Serve in a large salad bowl,garnished with the baby saladleaves.

Salad niçoise

SERVES 4100-g piece fresh tuna1 bunch asparagus tips4 baby gem lettuces200 g baby spinach leaves2 tbsp black olives150 g cherry tomatoes, halved2 hard-boiled eggs, shelled and cut inquarters (optional)

DRESSING:1 tsp Dijon mustard1 tbsp olive oil

2 tsp cider vinegar

1. Heat a griddle or non-stick panon high heat until very hot. Add thetuna and sear for 2–3 minutes.With a spatula turn the tuna overand cook for a further 2–3 minutes.2. Bring a small pan of water tothe boil, add the asparagus andcook for 2 minutes. Remove fromthe heat, drain and refresh inplenty of cold water.3. Arrange the lettuce leaves,spinach, olives, tomatoes andasparagus tips on a platter. Breakup the tuna and place on theleaves. Add the egg if using.

4. For the dressing mix the mustardwith 1 teaspoon of water, thenwhisk in the oil and vinegar.Drizzle over the salad and serve.

Grated carrot and courgettecoleslaw

SERVES 43 carrots, trimmed, peeled and grated2 courgettes, trimmed and cut into finejulienne (matchstick) strips or grated2 spring onions, trimmed and finely diced1 tsp cider vinegar1 tbsp egg-free mayonnaise2 tbsp pumpkin seeds

1. Mix the carrots, courgettes and

spring onions in a medium-sizedmixing bowl.2. Mix the cider vinegar with themayonnaise and then mix in withthe coleslaw ingredients. Cover andchill until required.3. Serve garnished with thepumpkin seeds.

Cucumber, dulse and avocado saladDulse is a seaweed vegetable thathas a nutty flavour, a greataddition to salads.

SERVES 430 g dulse sea vegetable2 avocados

1 cucumber, peeled and finely sliced1 carrot, trimmed, peeled and grated125 g natural sauerkraut1 handful chopped fresh chives1 small bunch watercress, trimmed and cutinto bite-sized pieces2 tbsp freshly pressed apple juicezest of 1 lemonjuice of half a lemon

1. Rinse the dulse in cold water andsoak for 2–3 minutes. Drain andsqueeze out the excess water. Chopinto bite-sized pieces.2. Peel and stone the avocados,and cut into small pieces.3. Mix the dulse and avocado withall the other ingredients in a large

salad bowl and serve.

Warm red lentil saladRed lentils help strengthen theadrenal glands and kidneys. Theyare also a rich source of fibre,which makes them great additionsto any weight-loss programme.

SERVES 4100 g red lentils2 shallots, peeled and chopped1 garlic clove, peeled and crushed1 tsp chopped fresh root ginger2 tsp wheat-free vegetable bouillon powder100 g fresh mixed salad leaves, includingrocket and/or baby spinach leaves2 tbsp chopped fresh coriander or mint

4 lime wedges

1. Rinse and drain the lentils andplace in a medium-sized saucepan.Add the shallots, garlic, root gingerand bouillon powder and cover incold water. Bring to the boil, thenlower the heat and simmer for 10–15 minutes, or until tender. Stiroccasionally.2. Remove from the heat and drainaway the excess water.3. Divide the salad leaves betweenserving plates and pile the redlentils on top.4. Garnish with the coriander ormint and lime wedges (for

squeezing) and serve.

Green saladSERVES 42 tbsp pine nuts1 ripe avocado, stoned, peeled and slicedhalf a cucumber, finely sliced1 celery stalk, trimmed and finely sliced100 g watercress100 g rocket1 baby gem lettuce, leaves whole

DRESSING:1 tsp Dijon mustard1 tbsp cider vinegar2 tbsp olive oil

1. Place the pine nuts in a small

pan over a low heat and toast,stirring frequently until golden incolour. Set aside.2. Mix the dressing ingredientstogether in a large salad bowl.3. Add the avocado to the dressingand toss, then pile the other saladingredients, except the pine nuts,on top.4. Just before serving toss the saladand sprinkle with the pine nuts.

Seaweed saladSERVES 450 g mixed seaweed200 g red or yellow cherry tomatoes, halved2 spring onions, trimmed and finely sliced

100 g rocket1 red endive1 tbsp pumpkin seeds

DRESSING:1 tbsp cider vinegar2 tsp pumpkin oil

1. Soak the seaweed for 10 minutesin cold water then drain well.2. Mix the seaweed with thetomatoes and spring onions. Placethe rocket in a salad bowl and topwith the seaweed mixture. Arrangethe endive leaves around the edgeof the salad.3. Mix the dressing ingredientstogether and pour over the salad.

Serve garnished with the pumpkinseeds.

Wild rice salad with beetrootSERVES 4100 g brown rice100 g wild rice4 shallots, peeled and halved2 tsp olive oil4 cooked beetroot, finely dicedjuice of 1 lemon2 tbsp chopped fresh mint2 tbsp chopped fresh parsley2 tbsp chopped fresh chives

1. Preheat the oven to 200C/gasmark 6.

2. Place the brown and wild rice ina medium-sized pan of water. Bringto the boil, then lower the heat andsimmer for 20 minutes.3. Place the shallots in a small pan,cover with water and bring to theboil. Cook for 2 minutes, removefrom the heat and allow to coolthen drain.4. Place the shallots on a bakingtray, drizzle with oil and roast for 5minutes.4. Drain the rice and allow to cool.Mix with the beetroot, lemon juiceand mint.5. Stir in the shallots, parsley and

chives and serve.

Broccoli salad with applevinaigretteSERVES 41 head broccoli, cut into florets2 courgettes, trimmed and cut into finejulienne (matchstick) strips2 celery stalks, trimmed and cut on thediagonal1 small bunch radishes, trimmed andquartered

APPLE VINAIGRETTE:1 tbsp Dijon mustard2 tbsp white miso paste or 1 tbsp wheat-freetamari1 tsp toasted sesame oil3 tbsp freshly pressed apple juice

1. Bring a medium-sized saucepanof water to the boil. Add thebroccoli and blanch for 2–3minutes. Strain and run under thecold water tap until completelycold.2. Place the broccoli in a saladbowl with the courgettes, celeryand radishes.3. Place the vinaigrette ingredientsin a screw-top jar and shake wellto blend.4. Pour the vinaigrette over thesalad and serve.

Goat’s cheese salad with roasted

tomatoes, peppers and rocket

Goat’s cheese is a good source ofcalcium and also potassium, amineral which helps to maintainnormal blood pressure. Perhaps thegreatest benefit is for people whocannot tolerate dairy products,most of whom are usually able toeat goat’s cheese without anyproblems. Enjoy this recipe as aspecial treat.

SERVES 44 red peppers, deseeded and halved12 cherry tomatoes2 tsp olive oil125 g goat’s cheese, crumbled

2 tbsp pine nuts200 g rocket2 tbsp chopped fresh basil

1. Preheat the oven to 200C/gasmark 6.2. Place the peppers (cutside up)and tomatoes on a baking tray,drizzle with olive oil and roast for10 minutes. Sprinkle the goat’scheese inside the peppers and cookfor a further 5 minutes.3. Scatter over the pine nuts andreturn to the oven for 5 moreminutes.4. Arrange the rocket on 4 plates,top with the peppers and tomatoes.

Serve garnished with the freshbasil.

LUNCH-BOXES

After years of working with clients,I have found that there are twomajor issues that surround lunch:most people are at a loss as towhat they should eat when it comesto lunch time and many peoplesimply eat lunch far too late in theday.

First, I want you to eat a lot offood at lunch time. Second, I wantyou to eat this ample lunch at

roughly the same time each day forregulation of your internal bodyclock. Always eat your lunchsometime between noon and1:30pm at the latest, so that youdon’t disrupt your blood sugar-glucose balance. One of the biggestproblems that I have found inpractice is that clients oftencomplain of massive energy slumpsmid or late afternoon. This isdirectly related to lunch – eitherthey are not eating enough, theyare eating sweets and junk food, orjust waiting too long to eat andconjuring up excuses as to whythere’s no time.

Make the time to prepare forlunch and proper time to actuallyeat your lunch. Even if you have toget foods ready the night before,then so be it. It really will be worthit. Here we go with my easy lunchbox ideas.

LUNCH-BOX OPTIONS

01Bunch of red grapes (always eatyour fruit first – it might seem a bitstrange initially, but your digestionwill thank you)

Flask of soup (see pp.96–113)Salad Niçoise (p.124) or make asimple salad of tuna, hard-boiledegg (optional), baby spinach leavesand green beansVeggie crudités and Home-MadeHoumous (p.205)Pumpkin seeds

02Melon slicesButter Bean Spread (p.200) withvariety of crunchy raw veggiesCorn on the cob (cook the nightbefore and store in the fridge in anairtight container)

Soaked almonds

03Banana or small punnet of berriesFlask of soupWild Rice Salad (p.130)Veggie crudités and Sesame SquashSpread (p.198)Sunflower seeds

042 nectarinesFlask of soupToasted Nori Strips (p.209)Sliced chicken breast with cherry

tomatoes, rocket and CrunchyWalnut Coleslaw (p.117)Hemp seeds and pumpkin seeds

05PeachFlask of soupCous cous and Grated Carrot andCourgette Coleslaw (p. 125)Rice cakes with Black OliveTapenade (p.203)

These are some of my favouriterecipes and have been a real hitwith my clients. They are burstingwith nutrients and will keep youlooking and feeling fantastic.What’s more, they’re simple toprepare and cook – minimum effortfor great results!

Chickpea burgersThese are a hit in any household.As well as making a meal inthemselves, any mini-burgers leftover can be used in a lunch-box oras a snack. Kids love them – andthey’re healthy too. Chickpeas havea naturally sweet flavour, are a

good source of iron, good fats andnutritionally help out the tummyand heart. I have combined themwith sunflower seeds – power-packed with EFAs, minerals and Bvitamins for an energy pick-me-up.

MAKES 20410-g can chickpeas, drained and rinsed410-g can red kidney beans, drained andrinsed1 carrot, trimmed, peeled and finely grated1 small onion, peeled and finely grated50 g sunflower seeds2 tbsp tahini, drained of any excess oil beforemeasuring1 garlic clove, peeled and chopped1 handful chopped fresh coriander1 tbsp wheat-free vegetable bouillon powder

1. Preheat the oven to 220C/gasmark 7. Line a large baking traywith greaseproof paper.2. Place all the ingredients in afood processor or with a hand-heldblender and blend for 5–10seconds, until the mixture is fairlycoarse. Push the mixture down witha spatula and blend for a further10 seconds.3. Remove the blades from theprocessor, wet your hands underthe cold water tap and shape themixture into 20 small balls.4. Place the balls on the preparedbaking tray and flatten slightlywith the back of the spoon.

5. Bake for 15–18 minutes untillightly coloured. Remove from theoven and allow to rest. Serve withSweet Potato Wedges (see p.206)and a crunchy raw salad ofmangetout, radishes, grated carrot,sliced celery and fennel dressedwith a squeeze of lemon juice.

Chicken burgersTry to buy free-range, organicchicken.

MAKES 6500 g skinless organic chicken breasts,chilled3 spring onions, trimmed and sliced1 garlic clove, peeled and chopped

2 tbsp chopped fresh parsley1 tsp organic wheat-free vegetable bouillonpowder2 baby gem lettuces200 g cherry tomatoes, halved1 carrot, trimmed, peeled and gratedhalf a cucumber, trimmed and slicedhalf a red pepper, trimmed, deseeded andslicedhalf a yellow pepper, trimmed, deseeded andsliced

1. Preheat the oven to 200C/gasmark 6. Line a baking tray withaluminium foil.2. Cut the chicken breasts intochunks, then place in a foodprocessor and blend for 1 minute.Add the spring onions, garlic and

parsley and blend for a further 30seconds.3. Dissolve the bouillon powder in1 tablespoon of hot water and addto the chicken mixture. Blend for30 seconds to allow the mixture toform a soft ball.4. Remove from the food processorand place in a clean bowl. Coverand chill for 30 minutes.5. Wet your hands under the coldwater tap and shape the mixtureinto 6 even-sized balls. Place on theprepared baking tray and lightlydepress with the back of a spoon toform burger shapes.

6. Place in the preheated oven andcook for 5–7 minutes. Turn theburgers over and cook for a further5–10 minutes.7. Remove from the oven andallow to rest for 5 minutes. Placeeach burger on two gem lettuceleaves and top with tomatoes,grated carrot, cucumber andpepper slices. Serve with my TangyBarbecue Relish (see p.224).

Steamed apple chickenThis is a good transitional dish forpeople who are changing fromreally sweet, overly processed diets

to a more wholesome diet. Theextra sweetness provided by theapple juice facilitates thechangeover. It’s best served withbeansprouts for a boost of energy-giving food enzymes that also helpimprove digestion.

SERVES 44 skinless organic chicken breasts2 tsp avocado or olive oil3-cm piece fresh root ginger, peeled andfinely chopped2 garlic cloves, peeled and chopped2 small onions, peeled and finely diced2 carrots, trimmed, peeled and finely diced1 small red pepper, deseeded and finelydiced1 head broccoli, cut into small florets

20 baby corn, trimmed250 ml freshly pressed apple juice100 g raw beansprouts

1. Preheat the oven to 200C/gasmark 6.2. Take a large piece of aluminiumfoil and place the chicken breastsin the centre. Drizzle over the oiland add the ginger, garlic andvegetables. Draw up the sides ofthe foil and pour in the apple juice.3. Scrunch up the foil to sealeverything in and place in the ovenfor 25 minutes.4. Remove from the oven andallow to rest for 5 minutes.

5. Divide the contents of the foilparcel between four serving platesand serve immediately with theraw bean sprouts and a largesalad.

Baked butterflied chicken withshiitake mushroomsShiitake mushrooms are a superbimmune system tonic. Even peoplewho suffer from yeasty conditions,and normally have to avoidmushrooms, can eat shiitakes asthey contain substances which canlower nasty yeasties and bacteria.

SERVES 4

1 tbsp olive oil4 skinless organic chicken breasts125 g shiitake mushrooms, trimmed1 garlic clove, peeled and chopped4 shallots, peeled and finely chopped2 tbsp chopped fresh parsley1 tbsp wheat-free vegetable bouillon powderdissolved in100 ml hot water12 cherry tomatoes4 small sprigs fresh thyme4 small sprigs fresh rosemary1 lemon, cut into 4 wedges

1. Preheat the oven to 200C/gasmark 6.2. Take four large pieces ofaluminium foil and oil each centre

with a pastry brush.3. With a sharp knife carefully slicethrough the centre of each chickenbreast horizontally to form apocket. Do not cut all the waythrough.4. Fill the pockets with themushrooms, garlic, shallots andparsley. Place each one on an oiledfoil, draw up the sides and add25ml bouillon water, 3 cherrytomatoes and 1 sprig of thyme androsemary to each pocket. Squeeze alittle lemon over each.5. Scrunch up the foil to sealeverything in and place on abaking tray in the oven for 25

minutes.6. Remove from the oven andallow to rest for 5 minutes.7. Transfer the foil parcels to fourserving plates, open the parcelsslightly and serve immediately witha large salad.

Tempeh with kale, radishes andsauerkrautKale is an exceptional source ofchlorophyll, iron, calcium andother minerals, a superveg. I oftenuse radishes in soups, too, to helpprevent colds and clear the sinuses.And my favourite, sauerkraut, is

very good for the liver.

SERVES 470 g tempeh1 strip kombu sea vegetable2 tsp tamari sauce2.5cm-piece fresh root ginger, peeled andfinely sliced250-g pack curly kale1 tsp olive oil1 small bunch radishes, trimmed and cut inhalf3–4 tbsp natural sauerkraut1 tbsp pumpkin seeds

1. Cut the tempeh into 4 pieces andplace in a medium-sized pan withthe kombu, tamari sauce and freshginger. Pour in enough water to

half-cover the tempeh. Bring to theboil, then lower the heat andsimmer for 10 minutes. Removefrom the heat and allow to cool.2. Bring a medium-sized pan ofwater to the boil, add the kale andboil for 3–4 minutes. Drain andrinse in cold water.3. Strain and slice the tempeh,discarding the kombu and ginger.4. Heat the oil in a small fryingpan with 1 tablespoon of water,add the tempeh and pan-fry for afew seconds.5. Arrange the kale, radishes andsauerkraut on a serving platter, top

with the tempeh and servegarnished with the pumpkin seeds.

Dr Gillian’s shepherdess pieRoot veggies strengthen andimprove digestion. Always servewith plenty of raw salad leaves.

SERVES 44 sweet potatoes, peeled and roughlychopped2 tsp olive oil1 garlic clove, peeled and crushed2 celery stalks, trimmed and finely sliced1 onion, peeled and finely sliced350 g butternut squash, peeled, deseededand chopped450 ml Roasted Vegetable Stock (see p.223)

410-g can kidney beans, drained and rinsed410-g can black-eye peas, drained and rinsed2 red peppers, deseeded and sliced2 courgettes, trimmed and sliced4 tomatoes, sliced in half1 dessertspoonful arrowroot powder2 tbsp chopped fresh parsley

1. Preheat the oven to 200C/gasmark 6.2. Steam or boil the sweet potatoesfor 10–15 minutes until completelytender.3. Place 2 tablespoons of water ina medium-sized saucepan with theoil, garlic, celery and onion andcook for 3 minutes. Add the squashand cook for a further 2 minutes,

stirring frequently. Add the stockand bring to the boil. Cover, lowerthe heat and simmer for 10minutes.4. Add the beans, peas, peppers,courgettes and tomatoes andsimmer for a further 5 minutes.5. Mix the arrowroot with a littlewater and add along with theparsley.6. Drain the sweet potato andmash.7. Transfer the filling to a pie dishand top with the sweet potatomash.8. Bake for 12–15 minutes until the

sweet potato begins to brown.Serve immediately with a greensalad.

Lettuce and cashew nut wraps withtahini dressingLettuce is great on a weight-lossprogramme because it’s a diuretic.It’s also a calming food and caneven help dry up dampness in thebody caused by yeast and bacteriabrought on by poor digestion. Havea look at your tongue in the mirror.If there’s a white or yellow coating,a line down the middle or cuts orserrations at the very back, then

it’s lettuce to the rescue. Thesewraps are also perfect for packedlunches (see p. 134). Try some ofyour own fillings – chopped cookedchicken or flaked tuna make goodalternatives to the cashew nuts.

MAKES 66 large lettuce leaves (Cos, iceberg or oakleaf)1 carrot, trimmed, peeled and cut into finejulienne (matchstick) strips1 red pepper, deseeded and finely sliced2 spring onions, trimmed and finely sliced2 tbsp chopped red onion75 g cashew nuts, roughly chopped75 g beansprouts2 tbsp tamari sauce

DRESSING:

3 tbsp tahini1 tbsp cider vinegar

1. Prepare the dressing by mixingthe tahini and cider vinegartogether with 3 tablespoons of coldwater in a small mixing bowl.2. Arrange the salad leaves on alarge platter.3. In a bowl, mix together all theother ingredients and dividebetween the lettuce leaves. Spoon alittle of the dressing over thefilling. Roll the leaves around thefilling and secure with a toothpick.5. Serve the wraps with theremaining dressing to the side.

Haricot bean loafHaricot beans are an excellentsource of protein and supportkidney-adrenal function,metabolism and regulation of bloodsugar levels.

SERVES 42 tsp olive oil1 leek, washed, trimmed and sliced2.5-cm piece fresh root ginger, peeled andgratedhalf teaspoon ground cuminhalf teaspoon ground coriander1 onion, peeled and quartered3 carrots, trimmed, peeled and grated1 garlic clove, peeled and chopped3 tbsp chopped fresh parsley

50 g sunflower seeds24 g oat bran1 tbsp wheat-free vegetable bouillon powder410-g can haricot beans, drained and rinsed410-g can red kidney beans, drained andrinsed

1. Preheat the oven to 190C/gasmark 5. Lightly oil a 900-g loaf tinand line the base with greaseproofpaper.2. Put the remaining oil and theleek in a small saucepan and cookover a low heat for 5 minutes. Addthe ginger, cumin and corianderand cook for a further minute.Remove from the heat and allow tocool.

3. Place the onion, carrots, garlic,parsley, sunflower seeds, oat bran,bouillon powder and one of thecans of beans (either will do) in afood processor and blend for 20seconds until semi-smooth. Transferinto a large bowl and stir in thesecond can of beans and the leekmixture.4. Spoon into the prepared tin andbake for 40–45 minutes untilgolden brown in colour.5. Turn out of the tin on to aserving plate. Serve either hot orcold with a lightly dressed salad.

Mediterranean black-eye peacasseroleA fantastic adrenal-strengthenerand fibre-rich meal.

SERVES 41 tbsp olive oil1 garlic clove, peeled and finely chopped2 onions, peeled and finely sliced410-g can black-eye peas, drained and rinsed3 tomatoes, quartered100 g shiitake mushrooms, trimmed andquartered2 carrots, trimmed, peeled and diced1 tbsp chopped fresh basil1 tsp dried oregano1 tsp dried marjoram2 tsp tamari sauce2 courgettes, trimmed and cut into fine

julienne(matchstick) strips1 tsp capers (optional)1 tbsp each chopped fresh basil, oregano andparsley

1. Heat the oil in a medium-sizedcasserole dish on the hob. Add thegarlic and onion and cook for acouple of minutes. Add the peas,tomatoes, mushrooms, carrots,herbs and tamari. Bring to the boil,then lower the heat and simmer for10–15 minutes. When cooked, thevegetables should still have a littlebite. Add a little water or stock ifrequired during the cookingprocess.

2. Remove from the heat and addthe courgettes. Serve from thecasserole dish and garnish with thecapers, if using, and the freshherbs. Accompany with GourmetBrown Rice (see p.185) and a sidesalad.

Baked salmon with spinach andleeksMore than two-thirds of the peoplewho come to see me for the firsttime test deficient in omega-3 fats.This dish provides plenty throughthe avocado and salmon.

SERVES 4

2 leeks, washed, trimmed and sliced500 g fresh baby spinach leavesfour 100-g organic salmon fillets1 tbsp olive oil2 garlic cloves, peeled and finely chopped1 tbsp grated fresh root gingerjuice of half a lemon1 handful fresh coriander leaves, to garnish

1. Preheat the oven to 200C/gasmark 6.2. Gently boil or steam the leeksfor 5 minutes to soften.3. Place the spinach leaves in amedium-sized baking tin and topwith the leeks. Place the salmon onthe top.4. Mix together the oil, garlic and

ginger and liberally brush over thesalmon using a pastry brush. Pourover the lemon juice.5. Place in the oven and bake for10 minutes. Remove and allow torest for 5 minutes. Garnish withfresh coriander leaves and servewith Avocado Dressing (see p.159)drizzled over the top.

Mackerel with pine nuts andparsleyMany of us don’t get nearly enoughgood fats in our diet, and they areplentiful in this recipe. Pine nutsare also helpful to the lungs, colon

and intestines, while parsley is aherbal ‘multivitamin’ and excellentfor good digestion. What morecould you possibly ask for in adish?

SERVES 44 whole mackerel, scaled and gutted1 garlic clove, peeled and sliced4 tbsp chopped fresh parsley8 lemon slices

FILLING:4 spring onions, trimmed and chopped3 tbsp roughly chopped pine nuts3 tbsp chopped fresh parsleyzest of 1 lemon1 garlic clove, peeled and chopped

GARNISH:

1 handful mixed salad leaves6 cherry tomatoes, halvedquarter of a cucumber slicedhalf a yellow pepper, deseeded and finelysliced4 lemon wedges

1. Preheat the grill as high aspossible. Cover the grill pan inaluminium foil.2. With a sharp knife make twoincisions in the side of eachmackerel. Fill the incisions withgarlic and parsley and place on thetray.3. Combine the filling ingredientstogether in a small bowl and use tostuff the cavity of the fish.

4. Arrange the lemon slices overthe fish. Place under the hot grilland cook for 3–4 minutes. Turn themackerel over and repeat on thesecond side.5. Remove from under the grill andallow the fish to rest for 5 minutes.Divide the salad garnishingredients and lemon wedges (forsqueezing) between 4 plates, addthe mackerel and serve.

Baked fish with carrot and leekpuréeLeeks are in the same family asonions and garlic and so have the

same health benefits, includinganti-cancer properties, helpinglower ‘bad’ cholesterol (LDL) whileraising ‘good’ cholesterol (HDL)and stabilizing blood sugar levels.

SERVES 44 carrots, trimmed, peeled and sliced1 leek, washed, trimmed and sliced1 tbsp wheat-free vegetable bouillon powderfour 100-g white fish fillets such as haddockor whiting4 tsp olive oil, plus extra to glaze100 g fresh garden peas2 tbsp chopped fresh mint100 g fresh watercress100 g fresh rocket

1. Preheat the oven to 200C/gas

mark 6.2. Place the carrots and leek in amedium- to large-sized saucepan.Add the bouillon powder andenough boiling water to cover.Bring back to the boil, then lowerthe heat and allow to simmer forapproximately 10–15 minutes, oruntil tender when pierced with aknife. Allow to cool slightly, thenblend in a food processor or with ahand-held blender until smooth.3. Line a baking tray withaluminium foil and place the fishon it. Using a pastry brush glazethe fish with olive oil.4. Transfer to the oven and bake

for 8–10 minutes.5. Bring a small pan of water tothe boil and add the peas. Cook for2–3 minutes then drain, reservingabout 1 tablespoon of the juice.Add the 4 tsp oil and the mint andcrush the peas with the back of afork.6. Take 4 warmed serving platesand divide the purée betweenthem. Place the fish on the puréeand then spoon the pea mixture ontop. Garnish with loads ofwatercress and rocket and serveimmediately.

Salmon with orange and soy sauceSERVES 44 tbsp tamari saucezest and juice of 1 orange2-cm piece fresh root ginger, peeled andfinely chopped1 garlic clove, peeled and crushed4 spring onions, trimmed and slicedfour 150-g organic salmon fillets1 orange, finely sliced200 g mixed baby spinach, watercress androcket leaves

1. Preheat the oven to 200C/gasmark 6.2. Mix together the tamari, zestand juice of the orange, ginger,garlic and spring onions in a

shallow glass ovenproof pie dish.Add the salmon, cover in cling filmand marinate in the fridge for 30minutes, turning occasionally.3. Uncover the dish and arrangethe orange slices on the top.4. Bake for 10–15 minutes until thefish is firm to the touch. Removefrom the oven and allow to standfor 5 minutes.5. Arrange the salad leaves on theplates and top with the salmon.Pour over the cooking juices. Servewith lightly steamed vegetables.

Chestnut roast

This recipe is perfect for theweekend or a special occasion.

SERVES 41 tbsp olive oil, plus extra to grease the tin1 large red onion, peeled and finely chopped3 garlic cloves, peeled and crushed1 large leek, washed, trimmed and sliced2 carrots, trimmed, peeled and sliced1 large parsnip, trimmed, peeled andchopped200 g vacuum-packed chestnuts100 g pine nuts3 tbsp chopped fresh parsley2 tbsp chopped fresh thyme2 tsp finely chopped fresh rosemary2 tsp wheat-free vegetable bouillon powder100 g soft mild goat’s cheese (optional)fresh rosemary sprigs and bay leaves

1. Preheat the oven to 180C/gasmark 4.2. Take a 24-cm ring-shaped caketin and use to cut out a circle ofgreaseproof paper. Cut a hole inthe centre of the paper 2 cm largerthan the hole in the tin. Make 1-cmcuts, 3 cm apart, around the insideand outside of the paper circle.Brush the tin with a little olive oil,line with the paper and brush witha little more oil.3. Heat 1 tablespoon olive oil in alarge frying pan. Gently cook theonion and garlic for 3–5 minutes,stirring occasionally until softenedbut not coloured. Add the leek,

carrots and parsnip with 375 mlwater. Bring to the boil, then lowerthe heat and simmer for 6–8minutes. The water will haveevaporated and the vegetablesshould be tender when pierced witha knife. Allow to cool in the panfor 10 minutes.4. Place the chestnuts in the foodprocessor and blend for 10–15seconds until roughly chopped.Transfer to a large bowl and addthe vegetables, pine nuts, parsley,thyme, rosemary and bouillonpowder. Mix well and spoon halfthe mixture into the prepared ringmould, pressing down well. Dot

with half the cheese, if using, andthen top with the remainingvegetable mixture. Dot with therest of the cheese.5. Bake for 40–45 minutes untillightly browned. Remove from theoven and allow to cool in the tinfor 5 minutes. Carefully loosenwith a palette knife and turn outon to a warmed serving plate.Garnish with the fresh rosemarysprigs and bay leaves.

Haricot bean and root vegetablestewA good source of fibre and those

important Β vitamins that arenecessary for weight managementand strong nervous systems.

SERVES 41 tbsp olive oil2 onions, peeled and diced2 bay leaveshalf a swede, trimmed, peeled and diced3 carrots, trimmed, peeled and cut in largechunkshalf a red pepper, deseeded and finely sliced410-g can haricot beans, drained and rinsedhalf teaspoon cumin seeds1 tbsp white miso paste2 tbsp chopped fresh parsley50 g beansprouts4 spring onions, trimmed and finely sliced

1. Heat a large casserole dish andadd the oil, onion, bay leaves anda little water. Cook for 10 minutesuntil soft but not coloured. Add theswede, carrots and pepper andenough water to cover. Bring to theboil, then reduce the heat andsimmer gently for 10 minutes.2. Stir in the beans, cumin andwhite miso and simmer for afurther 10 minutes.3. Serve immediately, garnishedwith the parsley, beansprouts andspring onions.

Smoked tofu and bean burgers

Kidney beans are a good source ofiron, magnesium and folate. Thisrecipe makes six chunky burgersthat are ideal for a light lunch forsix, or eight smaller burgers thatwould make a more generous mealfor four people. Serve your burgerswith one of my delicious raw sidesalads or some raw veggies. Neverforget to do that. With every dishthat is cooked, you need tocomplement it with some rawvegetables, leaves or herbs to aiddigestion and food’s enzymes intothe body.

MAKES 6–81 onion, peeled and quartered

1 garlic clove, peeled and chopped1 carrot, trimmed, peeled and grated410-g can red kidney beans, drained andrinsed220 g smoked tofu, cut in 2-cm cubes75 g sunflower seeds1 small bunch fresh parsley2 tsp wheat-free vegetable bouillon powder

1. Preheat the oven to 200C/gasmark 6. Line a baking tray withgreaseproof paper.2. Place all the ingredients in afood processor and blend for 6–8minutes until the mixture is roughlychopped but not smooth.3. Remove the blade from theprocessor, take handfuls of the

mixture and shape into medium-sized balls. Place on the bakingtray and press down gently withthe back of a spoon to form burgershapes. You should get between 6and 8 burgers, depending on thesize of the burger.4. Transfer to the oven and bakefor 25 minutes or until goldenbrown in colour. Serve with acrispy green salad and TangyBarbecue Relish (see p.224).

Risotto riceRice is a fantastic source of thoseall important B vitamins that are

essential for the breakdown ofproteins, fats and carbs in the bodyas well as being a good stress-buster.

SERVES 4200 g risotto rice2 tbsp wild rice4 tsp olive oil3 onions, peeled and diced1 fennel bulb, trimmed, finely sliced andcored100 ml rice milk100 g baby corn125 g cherry tomatoes, halved6 tbsp chopped fresh basil

1. Mix the rices together, rinse andplace in a medium-sized pan with

500 ml water. Bring to the boil,then lower the heat and simmer for25–30 minutes until all the liquid isabsorbed. The rice should becooked but slightly firm.2. Heat the olive oil in a medium-sized pan with 2 tablespoons ofwater and add the onion, fenneland rice milk. Cook for 10 minutesuntil the onion is soft but notcoloured.3. Stir this mixture through the ricealong with the remainingingredients and serve immediatelyon a bed of curly endive, babyspinach and rocket leaves.

Aduki bean stew with millet mashIf you want to lose weight this isthe dish for you. As well as beinggreat for weight loss, aduki beansalso contain high levels of Βvitamins to nourish the adrenalglands and iron, zinc andmanganese, all of which areexcellent for general health. Theystrengthen the body’s energybattery, the spleen, and soak updamp in the body like a sponge.

SERVES 4200 g aduki beans, presoaked for 12 hours orovernight in cold water1 wheat-free vegetable stock cube1 onion, peeled and finely chopped

2 carrots, trimmed, peeled and thickly sliced1 leek, washed, trimmed and finely slicedhalf a butternut squash, peeled, halved,deseeded and cut into chunky pieceshalf teaspoon ground cuminhalf teaspoon turmeric powder250 g curly kale4 tbsp chopped fresh chervil

1. Drain the beans and rinse well.Place in a large saucepan of waterand bring to the boil. Boil hard for15 minutes to remove the toxins.Drain and rinse well.2. Return the beans to the pan witha litre of fresh cold water. Add thestock cube and bring to the boil.Lower the heat and simmer for 10

minutes. Add the vegetables, cuminand turmeric and simmer for afurther 10–15 minutes.3. Add the kale and cook for a fewminutes until just tender. Sprinklewith chervil and serve with MilletMash (see p.158) and Onion Gravy(see p.221).

Millet mashIf you are a potato addict and aremissing your buttery and milkymashed white potatoes, then thisdish is going to make your day.Too many white potatoes in yourdiet can have an acidifying effect

on your body, due to the fastenergy glucose release that theycause. Millet, by contrast, supportsthe digestive organs, helps toimprove nutrient uptake and aidsin the removal of unwanted excessacid from years of poor eating. Totop it all, it also helps to inhibit thegrowth of fungus and nastybacteria..

SERVES 4100 g millet1 pinch of sea salt1 onion, peeled and finely chopped1 cauliflower, cut into small florets

1. Wash the millet and drain well.

Place in a medium-sized pan ofwater, add the salt and bring to theboil. Lower the heat and simmerfor 20 minutes.2. Place the onion in a medium-sized pan with the cauliflower andenough water to cover. Bring to theboil, then lower the heat andsimmer for 4–5 minutes. Removefrom the heat, drain and return tothe pan. Mash with a potatomasher.3. Drain the millet and mix throughthe mashed cauliflower and onionmixture. Serve warm.

Cherry tomato and artichoke pastawith avocado dressingI want to take the opportunity heretoday to tell you to stop eatingprocessed, white pasta. Instead,check out green pastas made fromspinach, brown pastas made fromspelt grain and even yellow corn orrice pasta and quinoa pasta. Youcan find all kinds of varieties inyour local health food shop. In thisdish, I use an ingredient calledumeboshi paste which is a fantasticway of flavouring a dish. It’s asuperb digestive tonic.

SERVES 4

250 g wheat-free pasta125 g marinated artichokes125 g cherry tomatoes, halved4 tbsp chopped fresh basil, plus extra togarnish

AVOCADO DRESSING:2 avocados, halved and stonedjuice of 1 lemon1 garlic clove, peeled and chopped1 tbsp white miso paste1 tsp umeboshi paste1 tbsp olive oil

1. Bring a medium-sized pan ofwater to the boil, add the pastaand cook for 3–4 minutes until aldente (just cooked); it will not takelong so don’t overcook it. Drain

and rinse well under cold water.2. To make the dressing, scoop theflesh from the avocados into asmall food processor bowl. Add allthe other dressing ingredients andblend until smooth. If necessaryadd a little cold water in order toform a smooth paste.3. Mix together the pasta,artichokes, tomatoes and thechopped basil.4. Serve with the avocado dressingdrizzled over the top, garnishedwith the extra basil.

Aubergine and chickpea tagine

A tagine is a Moroccan casseroledish designed to maximize flavourand retain nutrients. If you don’thave a tagine then a normalcasserole dish will do fine.

SERVES 41 tbsp olive oil2 onions, peeled and chopped2 celery stalks, trimmed and sliced1 small leek, washed, trimmed and sliced2 garlic cloves, peeled and finely choppedhalf teaspoon ground cuminhalf teaspoon corianderhalf teaspoon cinnamon400-g can chopped organic tomatoes1 large aubergine, diced into 2-cm pieces2 small red peppers, deseeded and diced2 small yellow peppers, deseeded and diced

1 tbsp wheat-free vegetable bouillon powder410-g can chickpeas, drained and rinsed1 handful fresh basil leaves1 handful fresh coriander leaves

1. Place the oil in a tagine orcovered casserole dish and warmgently over a low heat. Add theonions, celery, leek and garlic andcook for 2 minutes. Add all thespices, tomatoes and vegetablesand cook for a further 3 minutes.2. Mix the bouillon with 2tablespoons of boiling water andadd to the tagine.3. Lower the heat and simmer for40–50 minutes.

4. Add the chickpeas and cook for afurther 5 minutes.5. Add the fresh herbs and servefrom the tagine or casserole dishwith brown rice.

Rice vegetable paellaMost people I meet are so deficientin B vitamins that it shocks me.Low energy, weight issues andmany other niggly healthcomplaints often result. Enter riceto the rescue. Brown rice is loadedwith B vitamins and incrediblyeasy to prepare.

SERVES 4

100 g long-grain brown ricesea salt2 tsp olive oil2 onions, peeled and diced2 celery stalks, trimmed and finely sliced2 carrots, trimmed, peeled and finely sliced6 cauliflower floretshalf teaspoon turmeric powderfew strands of saffron1 courgette, trimmed and finely slicedhalf a red pepper, deseeded and finely sliced50 g fresh garden peas2 tbsp chopped fresh parsley

1. Place the rice in a medium-sizedsaucepan with 250 ml slightlysalted water. Bring to the boil, thenlower the heat and simmer for 20–

25 minutes until the liquid isabsorbed. The rice should becooked but slightly firm. Removefrom the heat and allow to standfor 10 minutes.2. Place the oil in a saucepan witha little water. Add the onions,celery and carrot and cook for afew minutes to soften but notcolour the vegetables.3. Add the cauliflower, turmericand saffron and cook for 5minutes. Add the courgettes andpepper, cook for a further 2minutes, then stir in the rice.Sprinkle over the peas and parsleyand serve.

Shiitake mushroom risottoBarley has a sweet flavour and isparticularly good for indigestion,oedema or dry skin. It does containgluten, a substance to which somepeople are sensitive, but in verylow levels.

SERVES 42 tbsp olive oil1 large onion, peeled and chopped2 garlic cloves, peeled and finely chopped150 g pot barley, rinsed and drained1 wheat-free vegetable stock cube120 g shiitake mushrooms, trimmed andfinely sliced2 tbsp chopped fresh parsley

1. Heat 1 tablespoon of olive oiland 1 tablespoon of water in amedium-sized pan. Add the onionand garlic and cook over a lowheat until soft but not coloured.2. Stir in the barley, add 1.5 litrescold water and the stock cube.Bring to the boil, then lower theheat and allow to simmer for about10 minutes until the barley istender and all the liquid has beenabsorbed.3. Heat the remaining olive oil in asmall pan and sauté themushrooms for 2–3 minutes. Stirinto the risotto mixture with thefreshly chopped parsley and serve.

Hearty lentil stewThis dish is a superb way tostrengthen the nervous system.When stressed, the kidneys take abeating and the adrenals pump outtoo many stress hormones,depleting the body of much-neededvitamin B. It’s also a goodtransitional dish as it contains afew white potatoes. If you’re on aweight loss programme then simplyleave them out.

The key to maintaining theflavour is not to overcook thelentils. You’ll know this hashappened if they start to break up.

SERVES 4225 g brown lentils2 onions, peeled and finely chopped1 wheat-free vegetable stock cube4 carrots, trimmed, peeled and choppedhalf a butternut squash, peeled, deseededand chopped1 sweet potato, peeled and diced4 small white potatoes, peeled and diced1 celery stalk, trimmed and chopped50 g fresh garden peas100 g fresh watercress2 tbsp chopped fresh dill1 tsp tamari sauce

1. Soak the lentils in cold water for20. minutes. Rinse thoroughly anddrain.2. Place the onions and vegetable

stock cube in a saucepan with 750ml water and bring to the boil. Addthe lentils, carrots, squash, sweetpotato and white potatoes. Bringback to the boil, then lower theheat and simmer for 10 minutes.Add the celery and simmer for afurther 5 minutes.3. Add the peas, watercress, dilland tamari and serve with salt-freesauerkraut.

To turn this into a soup for the nextday, add more water, extra freshherbs of your choice, some morestock and blend until smooth.Fabulous.

Vegetable sushi rollsThis is one of the best dishes to getyour children involved in thekitchen. Children eating seaweed?They love it. In fact, nori is myfavourite sea veggie because of itshigh nutrient vitamin and mineralcontent. Nori is also a great sourceof protein and the most easilydigested of all the sea vegetables. Ifyou are prone to colds, have highblood pressure, catarrh, waterretention or lack of energy, this isyour dish.

SERVES 4–6200 g brown rice1 wheat-free vegetable stock cube

17 g nori sushi sheets2 avocados, flesh mashed with squeeze oflime or lemon juicehalf a cucumber, peeled and cut into julienne(matchstick) stripshalf a small white cabbage, shredded1 large carrot, trimmed, peeled and grated100 g alfalfa sprouts1 small red onion, peeled and finely chopped1 red pepper, deseeded and finely shredded1 tbsp pickled ginger or sushi daikon

1. Place the rice and stock cube ina small saucepan and add 500 mlof boiling water. Bring back to theboil, cover, lower the heat andsimmer for 7–10 minutes or untilthe water has been absorbed.

2. Place a sushi sheet on a flatsurface or on a bamboo mat, if youhave one. Spread evenly with themashed avocado, leaving 2.5 cm ofthe sheet uncovered at the far end.Spread with a thin layer of rice.3. Arrange a row of eachremaining ingredient in the centreof the roll. Carefully fold the edgeof the sheet closest to you over thefilling. Tuck the end in and beginto roll, as tightly as possible.Before you reach the end, moistenthe top edge of the nori sheet witha little water so that it sticks. Wrapin cling film and place in the fridgeuntil required.

4.Repeat with the remainingsheets.5. To serve slice the sushi with avery sharp knife into 2-cm pieces.Serve with a little tamari sauce todip.

Top tipDon’t make the nori rolls too thick– they need to be eaten in one bite.Find the ideal proportions. But ifyou are involving the kids, let themhave fun – that’s the whole point ofthis dish! Eventually, you willbecome an expert sushi roller, and

so will your kids.

Mushroom stroganoffMy favourite mushrooms areshiitake, for their immune systemboosting properties. If you sufferfrom thrush or yeast conditionsthen stay away from mushrooms,with the exception of shiitakes.

SERVES 41 red onion, peeled and finely sliced2 tsp olive oil1 garlic clove, peeled and finely chopped125 g shiitake mushrooms, trimmed4 large Portobello mushrooms, trimmed andthickly sliced125 g chestnut mushrooms, some sliced,

some whole150 ml soya milk3 tbsp chopped fresh flat leaf parsley

1. Place the onion in a medium-sized frying pan with the olive oiland 1 tablespoon of water andcook gently for 2–3 minutes. Addthe garlic and mushrooms and cookfor a further 3–4 minutes.2. Add the soya milk and cook for afurther 5 minutes on a mediumheat. Sprinkle on the parsley andserve with Gourmet Brown Rice(see p.185).

Tempeh autumn stew

Tempeh is compressed soybeansand can be bought in a health foodshop fresh, frozen, precooked ordried. It’s an excellent meatsubstitute, is high in omega 3‘good’ fats and the energy vitamin,B12. I use pumpkin in this dish asit’s helpful for regulating bloodsugar levels. If you have diabetes,suffer from hypoglycaemia (bloodsugar swings), or get shaky if youdon’t eat at regular intervals, thenthis dish could help.

SERVES 46–9 whole baby onions, peeled2 tbsp olive oil225-g block tempeh

1 strip kombu sea vegetable3 carrots, trimmed, peeled and cut intochunks2.5-cm piece fresh root ginger, peeled andsliced2 sprigs fresh rosemary1 tbsp wheat-free vegetable bouillon powder4 sprigs fresh thymequarter of a small pumpkin, peeled and cutinto large pieces125 g fresh garden peas2 tsp mugi miso2 tbsp chopped fresh parsley

1. Place the onions and oil in amedium-sized casserole dish. Addenough water to cover them andboil for 2–3 minutes.2. Add the tempeh, kombu, carrot,

ginger, rosemary, bouillon powderand thyme. Add more water tocover the vegetables. Cover andbring to the boil, then lower theheat and simmer uncovered for 10minutes.3. Add the pumpkin and simmer fora further 10 minutes.4. Blanch the peas in boiling waterfor 2–3 minutes. Drain and refreshin cold water.5. Take 2 tablespoons of juice fromthe casserole dish and mix with themugi miso and return to the pan.Serve with the peas and garnishedwith the parsley.

Tempeh with sweet and sour redcabbageCabbage strengthens the liver andcontains anti-cancer nutrients, sodon’t skimp on it.

SERVES 4225-g block tempeh1 strip kombu sea vegetable2 tsp tamari sauce4 onions, peeled and finely sliced2 bay leaveshalf a red cabbage, finely shreddedsea salt1 tsp mixed spicehalf teaspoon freshly grated nutmeg3 tbsp rice vinegar3 tbsp freshly pressed apple juice

1 tbsp olive oil1 dessertspoonful arrowroot dissolved in 1tbsp cold water2 spring onions, trimmed and finely sliced2 carrots, trimmed, peeled and finely grated

1. Cut the tempeh into 4 pieces andplace in a medium-sized pan withthe kombu and tamari: Half-coverthe tempeh with water and bring tothe boil. Lower the heat andsimmer for 10 minutes, then drain.Discard the kombu.2. Place the onions in a medium-sized casserole dish and addenough water to cover. Add the bayleaves, bring to the boil, then lowerthe heat and simmer for 5–7

minutes. Add the cabbage,seasonings, vinegar and apple juiceand cook for a further 10–15minutes.3. Heat the oil in a small fryingpan with 2 tablespoons of water,add the tempeh and pan-fry for acouple of minutes on each side.4. Add the arrowroot to the redcabbage mixture.5. Put the tempeh on top of thecabbage and serve garnished withthe spring onions and gratedcarrot.

Tofu with steamed vegetables

SERVES 42 courgettes, trimmed and sliced3 carrots, trimmed, peeled and sliced100 g French beans, trimmed1 head broccoli, cut into florets1 tbsp olive oil1 garlic clove, peeled and crushed1 tsp tamari sauce2 tbsp freshly pressed apple juice225-g block smoked tofu, cut into 2-cmcubesfresh basil and parsley

1. Steam the courgettes and carrotsone at a time in an electric steameror over a pan of boiling water.Steam the courgettes first for 3–4minutes and then the carrots for 7–8 minutes.

2. Blanch the beans and broccoli inboiling water for 3–4 minutes,drain well and refresh in coldwater.3. Heat the oil in a medium-sizedcasserole pan with 1 tablespoon ofwater, then add the garlic and cookfor 1 minute. Add all the cookedvegetables, tamari, apple juice, thetofu and herbs and cook for afurther minute. Serve immediately.

Wholewheat oat pancakes withratatouilleOats are soothing to the body’snervous system, strengthening to

the stomach and spleen and goodcholesterol-busters. They have alsobeen found to be a good friend tothe sex drive. You have probablyheard of the saying ‘sow your wildoats’. So you can do that with mypancakes. Sometimes I also addraw sprouted seeds to the filling.

SERVES 4 – 6

PANCAKES:125 g wholewheat flour2 level tbsp oat branavocado oil or virgin olive oil

FILLING:1 small onion, peeled and finely chopped1 garlic clove, peeled and finely chopped1 red pepper, deseeded and finely chopped

1 yellow or green pepper, deseeded andfinely chopped400 g can chopped organic tomatoes1 aubergine, trimmed and chopped into 2-cmpieces (optional)2 courgettes, trimmed, halved lengthwaysand sliced1 tbsp wheat-free vegetable bouillon powder410 g no salt mixed beans4–6 sprigs fresh basil

1. Blend the flour and oat brantogether with 300 ml cold water ina food processor or with a hand-held blender for 1 minute. Allow torest while you prepare the filling.2. Place the onion, garlic, peppers,tomatoes, aubergine and courgettes

in a medium-sized pan with thebouillon powder and 1 tablespoonof hot water.3. Cook over a medium heat for10–15 minutes, then stir in thebeans. Cook for a further 5minutes. Remove from the heat andset aside.4. Heat a 20-cm non-stick fryingpan, drizzle with a little oil andthen wipe with a piece of papertowel. Add a thin layer of batter tocoat the base of the pan; tilt thepan to coat evenly.5. Cook for 2 minutes until thesides of the pancake begin to lift.Slide a palette knife underneath

and flip the pancake carefully onto the other side. Cook for a further2 minutes until set and lightlybrowned.6. Slide the pancake on to a plateand keep warm in the oven.Repeat process with the remainingmixture. Reheat the filling andspoon into the centre of theprepared pancakes. Fold over thepancake and place on warmedserving plates. Garnish with thebasil sprigs.

Root vegetables and tofu enpapillote

Tofu is a very good source ofprotein. Researchers havediscovered that regular intake ofsoy protein can help lower too-highcholesterol levels. Tofu alsocontains phytoestrogens whichhave been shown to alleviatesymptoms associated with themenopause. Tofu tends to beneutral in taste and will take onthe flavour of the seasonings in adish.

SERVES 42 tsp olive oil2 carrots, trimmed, peeled and cut into finejulienne (matchstick) strips1 parsnip, trimmed, peeled and cut into fine

julienne (matchstick) strips2 sweet potatoes, peeled and cut into finejulienne (matchstick) strips2 courgettes, trimmed and cut into finejulienne (matchstick) strips225-g block smoked tofu, cut into 2-cmcubes1 tsp ground cumin2 tsp tamari sauce4 tsp freshly pressed apple juice4 bay leaves2 tbsp sesame seeds4 tbsp fresh beansprouts

1. Preheat the oven to 200C/gasmark 6.2. Take 4 pieces of foil, 30-cmsquare, and brush the centre ofeach with a little oil.

3. Mix all the vegetables togetherin a large bowl and divide betweenthe foil sheets.4. Place the tofu on top of thevegetables. Season with the cuminand bring the foil up around thevegetables to form a parcel. Addthe tamari and apple juice and topwith a bay leaf. Add a little waterto each parcel and then scrunch upthe foil to seal everything in.5. Transfer to the oven and bakefor 20 minutes.6. Remove from the oven andallow to stand for 5 minutes.Transfer the foil parcels to servingplates. Open up the parcels slightly

and sprinkle on the sesame seedsand sprouts and serve immediately.

Fragrant Thai vegetable currySERVES 4–6400-ml can coconut milkhalf teaspoon ground corianderhalf teaspoon ground cumin2 kaffir lime leaves2-cm piece fresh root ginger, peeled andsliced2 stalks lemon grass, cut into 2-cm pieces2 tbsp chopped fresh coriander100 g sugar snap peashalf a red pepper, deseeded and dicedhalf a yellow pepper, deseeded and diced100 g baby corn, halved lengthways1 aubergine, trimmed and chopped

2 courgettes, trimmed and chopped2 spring onions, trimmed and finely sliced1 handful of beansproutsfresh basil leaves

1. Heat the coconut milk in a wokuntil boiling then add the spices,lime leaves, ginger, lemon grassand coriander. Cook for 2–3minutes on a high heat.2. Add the peas, peppers, babycorn, aubergine and courgettes andcook for a further 3–4 minutes oruntil the vegetables are justcooked.3. Sprinkle on the spring onions,beansprouts and basil and serve

immediately from the wok withbrown rice.

Vegetarian chilliSERVES 4two 410-g cans red kidney beans, drainedand rinsed260 g canned sweetcorn, drained and rinsedtwo 400-g cans chopped organic tomatoes1 onion, peeled and cut into large chunks2 courgettes, trimmed and diced100 g frozen broad beans1 garlic clove, peeled and chopped1 tsp ground cardamom1 tsp ground cinnamon1 tbsp tamari sauce1 tbsp chopped fresh basil1 handful of beansprouts

1 large beef tomato, roughly chopped1 spring onion, trimmed and chopped

1. Preheat the oven to 180C/gasmark 4.2. Mix all the ingredients exceptthe spring onion and beansproutstogether in a large bowl. Transferto a large casserole dish and bakefor 35–40 minutes.3. Remove from the oven and servegarnished with the beansprouts andspring onion. Serve with brownrice.

Chickpea and tofu mild currySERVES 4

1 tbsp olive oil3 onions, peeled and finely dicedsea salt225-g block fresh tofu, cut into 2-cm cubes410-g can chickpeas, drained and rinsed2 tbsp chopped fresh coriander2 carrots, trimmed, peeled and diced1 tsp ground cumin1 tsp ground turmeric1 tsp ground coriander1 tbsp mugi miso1 tbsp arrowroot dissolved in 1 tbsp water500 g spring greens, tough stems removed,and roughly shreddedfresh coriander leaves

1. Heat the oil in a medium-sizedpan and add the onion and a pinchof salt. Cook gently for 10 minutes

until soft and translucent.2. Add the tofu, chickpeas,coriander, carrots, spices andenough water to cover. Bring to theboil, lower the heat, cover andcook for 10 minutes.3. Take 2 tablespoons of thecooking juices and mix with themugi miso and add to the stewalong with the arrowroot mixture.4. Bring a large pan of water to theboil and cook the spring greens for3–4 minutes.5. Strain and arrange on warmedserving plates. Top with the curry,garnish with coriander leaves and

serve immediately.

Mung bean casseroleThis is the best dish for ridding thebody of toxins and bacteria.

SERVES 4250 g mung beans, presoaked for 6 hours incold water1 wheat-free vegetable stock cubehalf teaspoon turmeric powderhalf teaspoon ground cumin3 tbsp chopped fresh coriander1 onion, peeled and finely chopped2 carrots, trimmed, peeled and chopped2 endive, leaves removed1 small bunch radishes, trimmed and halveda few clover sprouts

1. Drain the mung beans and rinsewell.2. Bring 750 ml water to the boiland add the mung beans, stockcube, turmeric and cumin, lowerthe heat and simmer for 30minutes. Then add the coriander,onion and carrots and simmer for afurther few minutes.3. Arrange the endive around theedge of a deep bowl, spoon in thecasserole mixture and garnish withthe radishes and clover sprouts.Serve with brown rice and a heartysalad.

Tofu pecan stir-frySERVES 42 leeks, washed, trimmed and finely sliced1 tsp tamari sauce2 carrots, trimmed, peeled and cut into finejulienne (matchstick) strips225-g block smoked tofu, cut into 2-cmcubes100 g baby corn, halved lengthways3 celery stalks, trimmed and sliced3–4 tbsp chopped pecans1 tsp sesame oil1 tsp orange rind

1. Heat a large wok, add a littlewater and then the leeks andtamari. Stir-fry for a few minutesand then add the carrots, tofu and

sweetcorn. Cook for a further 5minutes.2. Add the celery, pecans, sesameoil and orange rind. Serveimmediately on a bed of saladleaves.

Aromatic poached chickenSERVES 44 skinless organic chicken breasts1 wheat-free vegetable stock cube1 stalk lemon grass, cut into 2-cm pieces2 kaffir lime leaves2-cm piece fresh root ginger, peeled andfinely sliced2 celery stalks, trimmed and sliced1 leek, washed, trimmed and finely sliced

100 g shiitake mushrooms1 bunch watercress, trimmed100 g beansprouts3 tbsp chopped fresh coriander

1. Place the chicken breasts in amedium-sized pan of water withthe stock cube, lemon grass, limeleaves and ginger and bring to theboil.2. Add the celery and leek, lowerthe heat and simmer for 20minutes.3. Add the mushrooms and cook fora further 2 minutes.4. Remove from the heat. Take outthe chicken breasts and diagonally

slice.5. Add the watercress, beansproutsand coriander to the pan.6. Divide between 4 soup bowls,top with the sliced chicken breastand serve.

Too busy to eat healthily? I hearthis all the time, but I urge you notto fall into the trap of the quick-fix,boil in the bag, processed, junkfood lifestyle. ‘Convenience’ is amisnomer for these foods. It’s notso convenient to feel tired orunwell, live with headaches,bloating, gas or weight problems.All rise for my extra quick bites. Ifyou are on a weight-lossprogramme or suffer from bloatingthen avoid the pasta recipes.

Poached chicken with vegetablesSERVES 21 organic skinless chicken breast

1 tsp organic wheat-free vegetable bouillonpowder2 carrots, trimmed, peeled and sliced1 leek, washed, trimmed and sliced50 g fresh or frozen peas1 tsp cornflour1 tsp chopped fresh parsley

1. Cut the chicken breast intochunky pieces and place in asaucepan with 500 ml water andthe vegetable bouillon powder. Addthe carrot and leek and bring to theboil. Lower the heat and simmerfor 5 minutes then add the peas.Return to the boil and simmer for 2more minutes until the chicken iscooked.

2. Blend the cornflour with 1tablespoon of cold water and stirinto the chicken mixture. Cook fora few seconds until the cookingliquor has thickened.3. Stir through some fresh choppedparsley and serve immediately withlightly cooked cabbage.

Baked aubergine and mushroomstack

SERVES 41 large aubergine, trimmed and cutlengthways into1.5 cm slices1 fennel bulb, trimmed and sliced1 red onion, peeled and finely sliced

4 large flat mushrooms, trimmed1 tbsp olive oil4 garlic cloves, peeled and chopped

1. Preheat the oven to 200C/gasmark 6.2. Arrange the vegetables on alarge baking sheet and glaze theaubergine, fennel slices and onionwith olive oil using a pastry brush.3. Scatter the garlic over thevegetables.4. Bake for 8–10 minutes or untillightly coloured.5. Arrange the aubergine on 4warm serving plates, top with thefennel, then the onion and finally

the whole mushrooms. Serveimmediately with a green salad.

BBQ fish kebabsSERVES 2300 g firm white fish such as monkfish, cutinto chunks1 red onion, peeled and quartered4 cherry tomatoes1 yellow pepper, deseeded and cut into 3-cmsquares1 courgette, trimmed and cut into chunks

SAUCE:1 red pepper, halved and deseeded4 tomatoes, halved2 tsp olive oil1 tsp paprika2 tbsp chopped fresh basil

1. If not using a barbecue, preheatthe oven to 200C/ gas mark 6.2. To make the sauce, place thepepper and tomatoes on a bakingtray, cutside up, drizzle with oliveoil and roast for 10 minutes. Allowto cool slightly then tip into a foodprocessor. Add the paprika andbasil and blend until smooth.Transfer to a serving bowl.3. Thread the fish alternately withthe vegetables on to 4 largeskewers. Cook for 3–4 minuteseach side on a preheated barbecue.Alternatively, bake in thepreheated oven for 7–10 minutes.Serve immediately with the sauce

on the side.

Stuffed courgettesSERVES 22 large courgettes, halved lengthways andflesh removed with a teaspoon8 cherry tomatoes, halved12 black pitted olives100 g goat’s cheese, crumbled1 tsp olive oil12 fresh basil leaves, roughly torn

1. Preheat the oven to 200C/gasmark 6.2. Line a baking tray withaluminium foil and place thecourgette boats on the foil. Arrange

the cherry tomatoes, olives andgoat’s cheese alternately in thecourgettes. Drizzle with a littleolive oil, sprinkle over half thebasil leaves.3. Bake for 20 minutes and serveimmediately, garnished with therest of the basil leaves.

Gourmet brown riceSERVES 1–2100 g brown rice1 wheat-free vegetable stock cube or 2 tspmiso paste2 carrots, trimmed, peeled and finely sliced1 celery stalk, trimmed and finely sliced

1. Place the rice in a smallsaucepan with 200 ml water, addthe stock cube or miso and thevegetables.2. Bring to the boil, then lower theheat and simmer for 20 minutesuntil the rice is tender, but not allthe liquid is absorbed. Turn off theheat and allow to stand for 10minutes before serving.

Pasta with roasted cherry tomatoesI am not an advocate of eatingpasta every single day. Make itonce in a while and try out greenpastas and wheat-free variations.

SERVES 2200 g wheat-free pasta250 g cherry tomatoes, halved2 tsp olive oil4 tbsp chopped fresh basil100 g pine nutsbalsamic vinegar to dress

1. Preheat the oven to 200C/gasmark 6.2. Place the pine nuts in a smallpan over a low heat and toast,stirring frequently until golden incolour. Set aside.3. Bring a medium-sized pan ofwater to the boil, add the pastaand cook for 3–4 minutes, or untilal dente.

4. Meanwhile, place the cherrytomatoes on a baking sheet anddrizzle with a little olive oil. Roastfor 4–5 minutes.5. Drain the pasta, then toss withthe tomatoes and their juices, thebasil and toasted pine nuts. Drizzlewith balsamic vinegar and serve.

Griddled peppers with cannellinibeans and black olivesSERVES 24 mixed peppers, halved and deseededolive oil, to brush410-g can cannellini beans, drained andrinsed50 g drained weight pitted black olives

1 garlic clove, peeled and chopped2 tbsp chopped fresh parsley2 tsp olive oil

1. Brush the skin side of thepeppers with olive oil. Heat agriddle pan until very hot thenplace the peppers skin side downon the griddle. Cook until the skinis beginning to wrinkle, thenremove from the heat and allow tocool.2. Place the beans, olives, garlicand parsley in a medium-sizedbowl. Add the olive oil and mixwell.3. Cut the peppers into thick slices,

add to the beans and serve.

Pasta saladSERVES 2150 g wheat-free pasta1 courgette, trimmed and cut into julienne(matchstick) strips1 red pepper, deseeded and finely sliced1 yellow pepper, deseeded and finely sliced40 g canned sweetcorn, drained and rinsed2 spring onions, trimmed and finely chopped2 tbsp chopped fresh dill2 tbsp capers (optional)

1. Bring a medium-sized pan ofwater to the boil, add the pastaand cook for 2–3 minutes or untilal dente (just cooked). Drain and

refresh in cold water. Drain welland place in a salad bowl.2. Place a little water in a medium-sized pan and cook the courgettefor 2–3 minutes. Add the peppers,mix well and remove from theheat. Toss the courgette andpeppers into the cooked pastaalong with all the otheringredients.3. Just before serving toss throughsome Sesame Miso Dressing (seep.221).

Buckwheat saladSERVES 2100 g buckwheat groats

half a red pepper, deseeded and finelychopped2 carrots, trimmed, peeled and finely diced2 onions, peeled and finely chopped1 bay leaf2 tbsp diced pickled gherkins2 tsp chopped fresh dill2 spring onions, trimmed and finely chopped

DRESSING:1 tbsp peanut butter1 tbsp Dijon mustard1 tsp white miso paste1 tbsp freshly pressed apple juice

1. Rinse the buckwheat and drain.Place in a medium-sized saucepan.2. Add the pepper, carrots, onions,bay leaf and enough water to

cover.3. Bring to the boil, then lower theheat and simmer for 15–20minutes. All liquid should bereduced; drain if necessary.4. Mix in the gherkin, dill andspring onions.5. Mix the dressing ingredientswith 2 tablespoons of hot water,drizzle over the salad and serve.

Quick tofuSERVES 21 tbsp olive oil2 onions, peeled and finely chopped50 g canned sweetcorn, drained and rinsed100 g shiitake mushrooms, trimmed

juice of half a lemonhalf teaspoon turmeric powder225-g block tofu100-g block smoked tofu1 bunch watercress2 tbsp pine nuts

1. In a medium-sized pan heat theoil and the onion with 2tablespoons of water. Cook for 10minutes until soft but not coloured.2. Add the sweetcorn, mushrooms,lemon juice and turmeric and stir.Crumble in the tofu. Cook for afurther 10 minutes.3. Mix in the watercress and pinenuts and serve.

Quick lentil stew with artichokesSERVES 2200 g Puy lentils1 onion, peeled and sliced4 celery stalks, trimmed and sliced4 carrots, trimmed, peeled and sliced3 parsnips, trimmed, peeled and sliced400-g can artichoke hearts1 leek, washed, trimmed and sliced1 wheat-free vegetable stock cube300 g kale leaves2 tbsp chopped fresh parsley or chervil

1. Rinse the Puy lentils and drain.Place in a large pan with all theother ingredients except the kaleand herbs.2. Add enough water to cover,

bring to the boil, then lower theheat and simmer for 20 minutes.3. Remove from the heat, mix inthe kale leaves to warm through.Sprinkle on the herbs and serve.

Tuna steaks with black-eye peasalsaSERVES 2two 120-g tuna steak200 g fresh rocket200 g fresh watercress

SALSA:410-g can black-eye peas, drained and rinsed1 red onion, peeled and finely diced1 red pepper, deseeded and finely diced1 beef tomato, halved, deseeded and finely

chopped2 tbsp chopped fresh coriander2 tsp olive oil or hemp oil

1. Heat a griddle pan until veryhot. Sear the tuna for2. minutes, then turn and cook theother side for 2–3 minutes. Removefrom the heat and allow to cool.2. To make the salsa, mix togetherthe peas with the onion, pepper,tomato, coriander and oil.3. Arrange the rocket andwatercress on a plate.4. Place the tuna on the salad,spoon the salsa over the top andserve immediately.

Stir-fry vegetables with arameDon’t be put off by the brown,stringy appearance of the seaweedarame. Arame is a source ofcalcium and iron. It is supportivefor the spleen, pancreas andstomach and delicious in thisrecipe.

SERVES 250 g arame sea vegetable10 baby corn1 onion, peeled and sliced2 tsp olive oil2 carrots, trimmed, peeled and cut intojulienne (matchstick) strips1 bunch asparagus, cut into bite-sized pieces1 red pepper, deseeded and finely sliced

1 fennel bulb, trimmed, cored and finelyslicedzest of half a lemon1-cm piece root ginger, peeled and grated1 tbsp chopped fresh coriander1 tbsp chopped fresh chervil

1. Soak the arame in cold water for10 minutes and drain well. Blanchthe corn in boiling water for 2–3minutes. Drain and refresh in coldwater.2. Place the onion; olive oil and 2tablespoons of water in a wok andcook for 5–7 minutes until soft.3. Add the arame, corn and all theother ingredients, except thecoriander and chervil, and cook for

2–3 minutes. Serve immediately,garnished with the coriander andchervil.

I want you to change your entireconsciousness about snacking.From this day forward, yourmental association with the word‘snack’ will be transformed. Youwill no longer associate the word‘snack’ with junk foods like crisps,biscuits, ice cream, pork rinds,cakes and sweets. When you nowhear the word ‘snack’, you willthink of healthy wholesomegoodies, simple yet amazing foodssuch as vegetable sticks, fruits, rawnuts, hemp seeds, sunflower seedsand a whole host of others. Youcan make the leap. I did it yearsago, and I would not expect you to

do something that I haven’t donemyself. It will make a hugedifference to your life.

Crunchy kaleThis can be eaten as a snack orsprinkled over pasta, risotto orsalads.

SERVES 4olive oil100 g curly kale, stems removed1 tsp dried mixed herbs

1. Preheat the oven to 180C/gasmark 4. Line a baking tray withfoil and lightly brush with a little

olive oil using a pastry brush.2. Cut the leaves into wide slicesand arrange evenly spaced on thebaking tray.3. Bake for 15–20 minutes, beingsure to stir them at least twicewhile they’re baking. The kaleleaves are ready when they’rebright green and crisp.4. Remove the leaves from theoven and season with dried mixedherbs. Eat on the same day.

Sesame rice ballsThis is also delicious served cold.Umeboshi is an easy-to-digest

vegetable protein snack. It has analkalizing effect on the body, whichis good for people who have eatenexcess amounts of red meat (onetoo many burgers and chips!).

MAKES ABOUT 12200 g brown rice8 tbsp sesame seeds410-g can red kidney beans, drained andrinsed2 tsp umeboshi paste4 tbsp lemon juicetamari sauce, for dipping

1. Preheat the oven to 180C/gasmark 4. Line a baking tray withgreaseproof paper.

2. Bring a large pan of water to theboil. Add the rice and cook for 20minutes. Drain and rinse in coldwater.3. Heat the sesame seeds in amedium-sized pan over a moderateheat until lightly toasted.4. Place the rice, beans, umeboshiand lemon juice in a food processorand blend until it forms a stiffmixture.5. Roll the rice mixture intowalnut-sized balls, then roll in thesesame seeds and place on theprepared baking tray.6. Bake for 12–15 minutes until hot

and serve with the tamari as adipping sauce.

Sesame squash spreadMAKES 100–150 MLKEEPS FOR TWO DAYS IN THE FRIDGE ORONE MONTH IN THE FREEZER500 g butternut squash, peeled, deseededand cut into2.5-cm pieces5 tbsp sesame seeds1 tsp brown miso paste1 pinch cinnamon

1. Place the squash in a medium-sized saucepan and cover withwater. Bring to the boil, then lower

the heat and simmer for 10–15minutes until tender when piercedwith a knife. Drain well and blendin a food processor or with a hand-held blender.2. Heat the sesame seeds in a smallpan until lightly toasted and add tothe purée with the miso andcinnamon.3. Blend until smooth, adding alittle water if necessary.4. Transfer to a small bowl andcover. Place in the fridge untilrequired.

Top tipMy spreads are very versatile. Addto salads for extra flavour; use asdips for veggie crudités and spreadon my Squash Bread (see p.207) fora delicious snack any time of theday.

Ginger squash butterMAKES 100–150 MLKEEPS FOR TWO DAYS IN THE FRIDGE ORONE MONTH IN THE FREEZER600 g butternut squash, peeled, deseededand cut into2.5-cm pieces1 tbsp miso paste2-cm piece fresh root ginger, finely grated

zest of half a lemon

1. Place the squash in a medium-sized pan and cover with coldwater.2. Bring to the boil, then lower theheat and simmer for 10–15 minutesuntil tender when pierced with aknife. Drain well and return to thepan.3. Add the miso, ginger and lemonzest and mash with a potatomasher until smooth. Transfer to asmall bowl, cover and place in thefridge until required.

Butter bean spread

MAKES 100–150 MLKEEPS FOR TWO DAYS IN THE FRIDGE410-g can butter beans, drained and rinsed2 garlic cloves, peeled and crushed2 tsp olive oil1 handful fresh parsley

1. Place all the ingredients in afood processor and blend untilsmooth.2. Transfer to a bowl, cover andchill until required.

Sweet carrot butterMAKES 100–150 MLKEEPS FOR TWO DAYS IN THE FRIDGE ORONE MONTH IN THE FREEZER

450g carrots, trimmed, peeled and sliced1 tbsp tahini2 tsp arrowroot mixed with 1 tbsp coldwater

1. Place the carrots in a medium-sized saucepan and cover withwater. Bring to the boil, then lowerthe heat and simmer for 10–15minutes until tender when piercedwith a knife. Drain well.2. Blend the carrots in a foodprocessor or with a hand-heldblender and return to thesaucepan.3. Add the tahini and arrowrootand cook for 1–2 minutes untilthick.

4. Transfer to a bowl and coverand chill until required.

Cashew butterMAKES 75–100 MLKEEPS FOR THREE DAYS IN THE FRIDGE200 g cashews, presoaked in water overnight1 tsp tamari sauce

1. Drain the cashews and thenplace in a food processor with thetamari and 2 tablespoons of water.Blend until smooth; you may needto scrape down the sides during theprocessing.2. Transfer to a small bowl, coverand place in the fridge until

required.

Almond patéMAKES 75–100 MLKEEPS FOR THREE DAYS IN THE FRIDGE200 g whole almonds, presoaked in waterovernight75 g pine nuts2 tbsp lemon juice2 tbsp olive oil1 clove garlic, peeled and crushed3 tbsp chopped fresh basil

1. Drain the almonds and thenplace in a food processor with allthe other ingredients and 2tablespoons of water. Blend until

smooth; you may need to scrapedown the sides during theprocessing.2. Transfer to a small bowl, coverand place in the fridge untilrequired.

Asparagus spreadMAKES 100 ML1 bunch asparagus trimmings (tips reservedfor a salad)1 handful fresh herbs such as coriander orchervil1 small onion, peeled and roughly chopped2 tsp miso paste

1. Steam the asparagus for 3–4

minutes.2. Place all the ingredients in afood processor and blend untilsmooth.3. Transfer to a bowl and eat onthe same day.

Parsnip spreadMAKES 150 MLKEEPS FOR ONE DAY IN THE FRIDGE3 parsnips, trimmed, peeled and chopped2 carrots, trimmed, peeled and chopped2 tbsp tahini2 tsp tamari sauce

1. Place the parsnips and carrots ina medium-sized pan and cover with

water. Bring to the boil, then lowerthe heat and simmer for 10–15minutes until tender when piercedwith a knife. Drain well.2. Place in a food processor andblend until smooth. Add the otheringredients and process for afurther 30 seconds.3. Transfer to a small bowl, coverand place in the fridge untilrequired.

Black olive tapenadeMAKES 125 MLKEEPS FOR FIVE DAYS IN THE FRIDGE100 g drained pitted black olives

2 garlic cloves, peeled and crushed1 tsp lemon juice

1. Blend all the ingredients in afood processor until smooth.2. Transfer to a clean screw-top jarand place in the fridge untilrequired.

Guacamole dipMAKES 125 ML2 large ripe avocados, stoned, peeled andchopped2 spring onions, trimmed and chopped1 garlic clove, peeled and crushed1 tbsp chopped fresh corianderjuice of 2 limes

Place all the ingredients in a foodprocessor and blend until smooth.Eat on the same day.

Raw salsaMAKES 175 MLKEEPS FOR THREE DAYS IN THE FRIDGE200 g cherry tomatoes, quartered4 spring onions, trimmed and finely chopped1 garlic clove, peeled and chopped400-g can black-eye peas, drained and rinsedjuice of 1 lemon2 tbsp chopped fresh coriander

Mix all the ingredients together,cover and chill until required.

Tahini salsaMAKES 175 ML2 beef tomatoes, deseeded and finelychopped1 yellow pepper, deseeded and finelychopped1 red onion, peeled and finely choppedjuice of 1 lime1 tbsp tahini2 tbsp sesame seeds

1. Mix the tomatoes, pepper andonion together in a medium-sizedbowl. Add the lime juice and tahiniand stir well.2. Sprinkle with the sesame seedsand eat on the same day.

Home-made houmousMAKES 200 MLKEEPS FOR TWO DAYS IN THE FRIDGE410-g can chickpeas, drained and rinsed1 garlic clove, peeled and crushed3 tbsp tahinijuice of half a lemon2 tbsp chopped fresh coriander1 tbsp olive oil

1. Place all the ingredients in afood processor and blend untilsmooth.2. Transfer to a small bowl, coverand chill until required.

Pickle relish

MAKES 125 MLKEEPS FOR FIVE DAYS IN THE FRIDGE1 onion, peeled and finely chopped1 green pepper, deseeded and diced1 red pepper, deseeded and diced100 g cherry tomatoes, halved2 tbsp cider vinegar1 tsp barley malt syrup

1. Place all the ingredients in amedium-sized saucepan and cookvery slowly over a gentle heat for40–45 minutes. Add a little wateras required.2. Transfer to a clean screw-top jarand allow to cool. Place in thefridge and chill until required.

Sweet potato wedges2 sweet potatoes, cut into chunky chips1 tbsp olive oil

1. Preheat the oven to 200C/gasmark 6.2. Bring a large pan of water to theboil, add the sweet potato andblanch for 4–5 minutes.3. Drain the potato and return tothe pan. Toss well with the olive oiland transfer to a baking tray.4. Cook for 25–30 minutes andserve with Guacamole Dip (seep.203) and Raw Salsa (see p.203).

Top tipYou can also bake beetroot, squash,pumpkin and parsnips in the ovenfor approximately 25 minutes forreally easy and delicious snacks.

Gluten-free squash bread1 small butternut squash300g gluten-free flour2 tsp baking powder1 tsp herbal seasoning (optional)2 tbsp olive oil

1. Preheat the oven to 200C/gasmark 6.2. Place the whole butternut squash

on a baking tray and bake for 45minutes or until very soft. Cool onthe tray for 30 minutes.3. Carefully peel the skin from thesquash and cut away the stalk.Transfer to a large bowl and breakopen using a spoon. Scoop out anddiscard any seeds. Mash well witha potato masher. Measure out 375g and place in a large bowl.4. Add the flour, baking powderand seasoning, if using. Stir in 65ml cold water and the olive oil andmix together with a large spoon.Place on a lightly floured surfaceand knead until soft and spongy.Add a little more flour if the

mixture is too sticky. Form into around loaf 12 cm in diameter.5. Place on a lightly oiled bakingtray and make a cross on the topwith a sharp knife. Bake in theoven for 30–35 minutes.6. Remove from the oven and usingoven gloves carefully turn thebread over and tap the base gently.It should sound hollow. If itdoesn’t, return to the oven andcook for a further 5 minutes. Servethe bread warm or cold.

MY TOP SNACK FOODS

Here’s my list of top snack foods,ranging from fruit and veg to seavegetables and (my all-timefavourites) raw nuts and seeds.They’re all easily available. Buyorganic where possible, and onlybuy nuts and seeds that are salt-and sugar-free.

» Dates: The Anti-Stress SnackThese dried fruits are great forhelping to relax the body. As withfresh fruit, buy organic wherepossible.

» Fruit This literally means anypiece of fresh fruit.

» Hemp Seeds Hemp seeds have a

smooth nutty flavour and makedelicious snacks. The raw shelledones taste best. Eat them on theirown or mixed into avocados, sweetpotatoes or salads. Hemp seeds areabsolutely exceptional sources ofEFAs and zinc. If you want to feelsexy, then this is the seed for you!

» Nuts One of my staple snacks. TryBrazil, the good mood nut,hazelnuts (my favourite), almondsor, in fact, any nut of your choice.You don’t need a lot; a few, or ahandful, is just right. Nuts aredelicious raw but you can also soakor steam them.

Soaked Nuts Soaking raw nuts inwater overnight is a good way ofenjoying them and makes themeasy to digest.Steamed Nuts When you steamnuts (and some seeds too), it givesthem a completely different textureand flavour. As an added benefit,nuts that are steamed, as opposedto raw can be easier to digest. Trysteaming cashews or almonds for acompletely new taste experience!

» Pumpkin Seeds A fantastic sourceof zinc and EFAs to boost your sexdrive. So, don’t miss out on them.Try steaming them with soy sauce –

fantastic!» Sauerkraut I will let you in on a

little secret: my patients lovesauerkraut for its ability to increasetheir sex drive! Try a couple ofcupfuls a day to get you started.

» Soaked Chickpeas This is one ofmy favourite snacks. I like to soakthem overnight and eat them rawin the morning. Leave them forlong enough, and they’ll start tosprout, maximizing nutrientcontent and digestibility.

» Sprouts Aduki, alfafa, clover,fenugreek, green peas, lentils,

mung, quinoa, radish, broccoliseeds, sunflower seeds or millet.

» Sunflower Seeds My ‘pick me up’choice in the middle of the day.

» Toasted Nori Strips You can buythese from a health food shop orbake them in the oven yourself. Mykids love to eat these instead ofcrisps. They even take them toschool and share them with theirfriends.

» Vegetable Sticks or CruditésDipped in houmous or one of mydelicious spreads. The secret tomaking veggie sticks appetizing is

in the chopping. Don’t make thesticks too thick. Nice small, thinsticks are perfect. You can eat lotsof them. Cucumbers, carrots,yellow and red peppers, celerymake perfect veggie crudités.

You probably weren’t expectingtoo many treats, but I love tocreate healthy alternatives tosugar-laden sweets and processedpuds. I don’t recommend eatingthese treats after dinner as they arebest to digest earlier in the day.Sunday afternoons are my family’sfavourite time for a treat – thecarob fudge brownies (p.217) arefantastic!

Chestnut cream parfaitSERVES 4125 g dried chestnuts, presoaked for 12hours or overnight in cold water50 g ground pecan pieces or almonds

250 ml rice milk500 ml amasake1 tsp vanilla essence1 tsp ground cinnamon plus extra for garnishquarter teaspoon ground nutmeg2 tbsp agar agar flakes1 tbsp almond flakes

1. Put the chestnuts in a medium-sized pan and cover with 250 mlwater. Bring to the boil, then lowerthe heat and simmer for 20 minutesuntil tender. Drain and reserve thecooking liquid.2. Place the chestnuts in a foodprocessor with the pecans oralmonds and blend until smooth.Add the rice milk, amasake,

vanilla, cinnamon and nutmeg andblend until creamy.3. Heat 125 ml of the reservedcooking liquid and add the agaragar. Stir to dissolve and pour intothe food processor while it’srunning. Blend to combine well.4. Pour into 4 serving glasses andchill until set. Garnish with almondflakes and ground cinnamon.

Blueberry apple jellySERVES 41 litre freshly pressed apple juice6 tbsp agar agar flakes1 tsp natural vanilla essence250 g fresh blueberries

1. Place the apple juice in a smallsaucepan and bring to the boil. Addthe agar agar flakes, then lowerthe heat and simmer for 2 minutes.2. Remove from the heat and allowto cool then add the vanillaessence.3. Place the blueberries in a glassbowl, pour over the jelly and chillfor 2 hours in the fridge to set.

Lemon pannacottaI use the seaweed agar agar, whichis a clear jelly-like liquid. Becauseit tastes neutral, it can be used insweet and savoury recipes. It is

cooling so can help the liver andother heat conditions affecting theheart and lungs.

SERVES 4500 ml rice milkjuice and zest of 1 lemon1 tbsp barley malt syrup2 dessertspoonfuls agar agar flakes

1. Bring the milk, lemon juice andbarley malt syrup to the boil.Lower the heat to a simmer andadd the agar agar and lemon zest.Cook for 3–4 minutes. Removefrom the heat and allow to cool.2. Pour into 4 dariole (small cup-shaped) moulds and chill for 2–3

hours until set.

Cinnamon rice puddingThis is a fantastic dessert that isloaded with B vitamins. If you arestressed out, need to relax or justfancy something that is naturallysweet, then this is the best dishgoing.

SERVES 4325 g long grain brown rice1.5 litres rice milk1 cinnamon stick, broken in halfjuice and zest of 1 lemon

1. Place the rice, rice milk,cinnamon and lemon juice in a

medium-sized pan. Bring to theboil, lower the heat and simmer for30–40 minutes, stirringoccasionally. Add a little more ricemilk if required. The rice should bevery tender and the liquid wellabsorbed.2. Serve hot or cold sprinkled withlemon zest.

Grilled banana with citrus spiceResearchers have found that threebananas contain enoughmagnesium to quell a hayfeverattack.

SERVES 4

4 bananas, peeled and sliced in halflengthwaysjuice of 1 lemon2 tsp ground cinnamon125 g fresh blueberries

1. Preheat the oven to 200C/gasmark 6.2. Place the bananas on a bakingtray, pour over the lemon juice andsprinkle with the cinnamon.3. Bake for 10–15 minutes untilcaramelized4. Serve warm with freshblueberries sprinkled on top.

Top tipThese fruit treats are delicious, butremember not to eat fruit as adessert. For better digestion, enjoythese recipes a couple of hoursbefore/after a meal.

Lemon mousseMore than half the people whocome to see me test low in essentialfatty acids (EFAs) – nutrients youneed from your diet. Signs of EFA-deficiency can include dry, roughskin, skin problems, infertility, hairloss, dry hair, chapped lips andtiredness. This dessert is a fantastic

source of those much-needednutrients, mainly because of theavocados, which are high in EFAs. Ioften call essential fatty acidsessential thinny acids to induce myclients to eat them. Please banishthe fallacy that avocados arefattening. They are not. They areloaded with good fats, which play avital role in weight management.I’ve combined the avocados herewith fresh dates, which I think of asgreat anti-stressors. They’re yummytoo!

SERVES 44 whole lemons4 ripe avocados, stoned, peeled and mashed

juice of half a lemonjuice of half an orange250 g pitted dates2 tbsp maple syrupzest of 1 lemon

1. With a very sharp knife removethe skin from one of the lemons,leaving the body of the lemonwhole. Cut in half and remove theseeds. Repeat for all the lemons.2. Place all the ingredients, exceptthe lemon zest, in a food processorand blend until smooth. Spoon intodessert dishes and chill for 2 hoursin the fridge.3. Serve garnished with lemon zest.

Pears in syrupSERVES 44 pears, peeled1 dessertspoon barley malt syrup2 star anise

1. Place the pears in a pan largeenough for them to fit snugly, addthe syrup and star anise and coverin boiling water.2. Bring back to the boil, thenlower the heat and simmer for 10minutes.3. Allow pears to cool, then removefrom the syrup.4. Boil the syrup until it reduces to100 ml.

5. Drizzle the thickened syrup overthe pears and serve.

Baked apples with raisin compoteSERVES 44 cooking apples, cored and halvedhorizontally2 tbsp raisins2 tbsp sultanas2 tbsp maple syrup

1. Preheat the oven to 200C/gasmark 6.2. Place the apples in an ovenproofbaking dish.3. Mix the raisins and sultanastogether and stuff them into the

apple cores. Drizzle a little syrupinto each apple.4. Bake for 15–20 minutes andserve warm.

Lovers’ passion fruit delightSERVES 4200 g fresh strawberries, hulled4 passion fruit, halvedfresh mint leaves

1. Slice the strawberries andarrange in a fan shape on a plate.2. Scoop the passion fruit pulp onto the strawberries, garnish withthe mint leaves and serve.

Carob fudge brownieMAKES 12 PIECES

WILL KEEP IN THE FRIDGE FOR UP TO 5DAYS300 g pitted dates200 g soaked raisins4 tbsp carob powder500 g Brazil nuts, presoaked overnight incold water100 g ground flax seeds100 g sunflower seeds125 g chopped walnuts125 g whole walnutssprinkle of sesame seeds

1. Place the dates, raisins, carobpowder, Brazil nuts and 500 ml

water in a food processor andblend until you have a smoothpaste.2. Mix through the seeds andwalnuts.3. Spread the mixture evenly on toa 10 × 20cm baking tray linedwith cling film. Sprinkle withsesame seeds then freeze for 1hour.4. Cut into 12 pieces and serve.

Last but not least, try myhomemade stocks, sauces anddressings. They can turn aneveryday meal into a tastesensation. Most of them can bechilled or frozen and make asimple and delicious addition tomany meals.

Quick salad dressingNot many people know that ready-made mayonnaise can be thinneddown really easily with water tomake a simple dressing. This one isflavoured with fresh herbs, dill ormint for example, but you coulduse dried herbs or even add finely

grated lemon rind for a zestyflavour.

MAKES 70 ML2 tbsp Egg-Free Mayonnaise (see p.225)2 tbsp chopped fresh herbs

Place the mayonnaise and theherbs in a small screw-top jaralong with 2 tablespoons of water,shake well and serve. This dressingneeds to be used on the day ofmaking.

Herby salad dressingMAKES 130 MLKEEPS FOR THREE DAYS IN THE FRIDGE

8 tbsp olive oil2 tbsp cider vinegar1 tsp Dijon mustardhalf a garlic clove, peeled and chopped1 tbsp chopped fresh herbsquarter teaspoon wheat-free vegetablebouillon powder

Place all the ingredients, togetherwith 2 tablespoons of cold water,in a small screw-top jar and shakewell.

Sesame miso dressingMAKES 130 MLKEEPS FOR THREE DAYS IN THE FRIDGE3 tbsp sesame oil2 tbsp cider vinegar

2 tbsp light yellow miso1 garlic clove, peeled and crushedhalf a teaspoon chopped fresh basilhalf a teaspoon chopped fresh oregano

Place all the ingredients, togetherwith 6 tablespoons of cold water,in a small screw-top jar and shakewell.

Onion gravyNever underestimate the power ofonions. They can aid in thelowering of blood pressure andcholesterol and can keep colds atbay. And my onion gravy makesthe Aduki Bean Stew on page 157

taste out of this world.

MAKES 250 MLKEEPS IN THE FRIDGE FOR THREE DAYS2 onions, peeled and sliced1 tsp olive oil2 tsp tamari sauce2 tsp arrowroot

1. Place the onions, olive oil and 6tablespoons of water in a medium-sized pan and cook gently for 15–20 minutes until the onions arevery soft.2. Mix the tamari with thearrowroot and add to the onionmixture, along with 500 ml water,mixing well.

3. Cook over a medium heat for 10minutes and serve hot.

Vegetable stockMAKES 1 LITREKEEPS IN THE FRIDGE FOR FIVE DAYS OR INTHE FREEZER FOR A MONTH1 onion, peeled and sliced2 leeks, washed, trimmed and sliced1 fennel bulb, trimmed and sliced2 carrots, trimmed, peeled and chopped 1handful fresh parsley stalks1 tsp coriander seeds2 fresh bay leaves2 sprigs fresh thyme

1. Place all the ingredients in a

large casserole and pour in boilingwater to cover.2. Bring back to the boil, thenlower the heat and simmer for 45minutes.3. Strain through a fine sieve andcover. Discard the vegetables.

Roasted vegetable stockThis veggie stock is a greatalternative to stock cubes orbouillon powder. Perfect foranyone on a low-salt diet, it’s fullof rich, natural flavours that willadd an amazing zest to your stewsand soups. It’s also the ideal way to

use up a glut of root vegetables, sodon’t worry if you find yourselfthrowing in different vegetableseach time you make it.

Make this stock in largequantities to save time later. Use itas a base for stews and soups. It isalready diluted; so there’s no needto add any extra water. Just usethe same amount of stock as theamount of liquid called for in therecipe.

For easier storage reduce thestock down to 250 ml and store inice trays in the freezer. Rehydrate 1cube to 3 parts water.

MAKES 1 LITREKEEPS FOR ONE WEEK IN THE FRIDGE ORONE MONTH IN THE FREEZER6 garlic cloves, unpeeled3 carrots, trimmed, peeled and chopped2 red onions, peeled and quartered2 parsnips, trimmed, peeled and sliced2 celery stalks, trimmed and chopped1 sweet potato, peeled and chopped1 leek, washed, trimmed and thickly sliced2 sprigs fresh rosemary1 fresh bay leaf

1. Preheat the oven to 200C/gasmark 6.2. Place all the ingredients in aroasting pan and roast for 40–45minutes.

3. Remove the garlic and transferthe other ingredients to a largesaucepan. Cover with 1.25 litreswater, bring to the boil andsqueeze the garlic into the stock.Reduce heat and simmer the stockfor 45 minutes.4. Strain through a sieve and cool.

Tangy barbecue relishMAKES 425 MLKEEPS FOR THREE DAYS IN THE FRIDGE2 garlic cloves, peeled and finely chopped1 red onion, peeled and finely sliced400-g can chopped organic tomatoes1 tbsp chopped fresh basil

1. Place all the ingredients exceptthe basil in a small saucepan. Bringto the boil, then lower the heat andsimmer, stirring occasionally, for30–40 minutes, until the mixture issoft and syrupy. Add a little waterif necessary during the cookingprocess.2. Transfer into a small bowl, coverand chill. Serve with freshlychopped basil.

Egg-free mayonnaiseMAKES 325 MLKEEPS FOR TWO DAYS IN THE FRIDGE300 g drained tofu, roughly chopped1 tbsp olive oil

juice of half a lemon1 tbsp cider vinegar (or brown rice vinegar)1 garlic clove, peeled and crushed

1. Place all the ingredients,together with 2 tablespoons of coldwater, in a food processor andblend until smooth.2. Transfer to a small bowl, coverand chill.

Home-made tomato ketchupMolasses adds an intriguing sweetflavour and plenty of access to theall-important Β vitamins that somany of us are lacking, but youmay well find the ketchup sweet

enough without it.

MAKES 300 MLKEEPS FOR THREE DAYS IN THE FRIDGE6 ripe tomatoes, quartered1 red pepper, deseeded and chopped1 small red onion, peeled and chopped1 garlic clove, peeled and finely chopped3 tbsp cider vinegar (or brown rice vinegar)half a teaspoon molasses

1. Place all the ingredients in amedium-sized saucepan and cookover a moderate heat for 40minutes. Stir occasionally and adda little extra water if required.2. Remove from the heat and coolfor a few minutes. Blend in a food

processor or with a hand-heldblender. Pass through a sieve anddiscard the seeds and pips.3. Allow to cool then transfer to abowl. Cover and chill untilrequired.

Flavoured oilsHere are three different-flavouredoils. Simply fill three sterile bottleswith olive oil and add theingredients by using a woodenskewer to push them under the oil.These oils will keep for one monthin a dark cupboard.

ORIENTAL

2 stalks lemon grass6 fresh coriander stalks2-cm piece fresh root ginger

MEDITERRANEAN2 stalks fresh basil2 sprigs fresh thyme2 sprigs fresh oregano6 garlic cloves, peeled

ROSEMARY1 tsp coriander seeds3–4 sprigs fresh rosemary

DR GILLIAN’S FINALWORD

There’s one last secret that youneed to know before I sign off. Iwant you to start thinking aboutyour body as an energy system thatabsorbs the positive energy of foodand our surrounding environment.Many years ago, I used to eat outat a new vegetarian restaurant thatopened up in my localneighbourhood. The first time I atethere, the food was great and Ibecame a regular. When I wentback the following week, I noticed

the food tasted downright bad, andon certain days I actually felt alump in my throat after eatingthere. Something wasn’t right andas it turned out, I learned that theowner was in the kitchen in a foulmood. She did not want to bethere. You could literally tellwhether she was there or not fromthe food.

Conversely, think about themother who lovingly serves updinner to her children, or whips upchicken soup when they have acold. The emotional nourishmentand warm healing is immensewhen the energy is right. So here

are your two simple assignments:First, always prepare your food

with a sense of happiness,kindness, compassion, fun andlove. Even if you don’t feel sopositive before preparing a meal,then take a few moments out toshift your mood.

Second, when you go shoppingfor your fruits and vegetables, takea minute to feel the energy of theproduce as well as your own body’senergies. Ask yourself what looksgood? What looks healthy? What’sscreaming out at me? What do Ifeel like eating today? In this way,you will begin to raise your level of

energy consciousness in relation tofoods and the body’s delicatebalance.

Allow this energetic sensitivity toguide your choices of ingredientsand how you prepare and serve ameal. This is my greatest discoveryfor wellness. Until next time…

ACKNOWLEDGEMENTSThis cookbook is dedicated to mytwo dearest wee lassies who haveeven gone so far as to sample all ofthe seaweeds that I advocate andwho also put up with my longweekend hours and shifts late intothe night writing this book. ToHoward for the most incredibleinspiration to share information,for your motivation, words andhelp, monumental appreciationand gratitude. Words don’t dojustice to the enormity of yourcontribution. By the way, youmake the most incredible quinoaporridge.

Nicola: You are an extraordinarywoman with great vision. You andyour team have all been incredible,working so hard every single day:Julia, Jo, Jina, Dawn and Helen.To Luigi, whose skills still seem tobe out of this world. Thanks toKate Adams, Chantal Gibbs, LouiseMoore, Tom Weldon and the teamat Penguin – this book could notexist without you; to Smith &Gilmour for incredible design andHelen Tillott for your creativity.

Words are never going to beenough to express the dedicationand diligence from all involved atMcKeith Research Ltd, especially

Alan, Indranie and Robert. Andthanks to Theresa for yourfantastic, cutting-edge research.

Much appreciation must go toZH, who claims she hardly evercooked in her own house until Ihad her experiment with many ofmy recipes. Thanks for keepingthings together throughout thisproject. A big thank-you to Izabelaand thanks to Oscar, who alwaysgets me from point A to B on time,even when I am not. What would Ido without you? Oscar has taughtme that we get wiser as we getolder.

To my rocks Doug and Eloise

Nelson: much love and gratitudealways.

Thanks to Josie, Mandy andPaula.

And what would I do withoutJustine for your unwaveringsupport, creativity, and help withfood and styling. Much love andhugs. Thanks too to Gileng, Mariand Angie. Appreciation to MontseBradford of the Natural CookerySchool.

Thanks to everyone at ChannelFour: for the platform to share thisinformation.

Huge hugs and thanks to my TV

participants for doing everything Isay and feeling so well. You havetransformed your lives and in theprocess are transforming thenation.

Deep gratitude to Lucy, Louiseand Max for getting the word out.You’re all fantastic. And also toYvette and Melissa for yourincredible support and warmththroughout.

Much love to Mum and Dad foralways believing in me.

Thanks to Chaim Solomon for hisspiritual guidance.

INDEX

aduki bean stew with millet mash157-8

almondscarrot and almond soup 96paté 201

apples 81baked apples with raisin

compote 216blueberry apple jelly 213broccoli salad with apple

vinaigrette 131in juices 66, 69in smoothies 76, 77, 80

apricots 81in smoothie 77

aramestir-fry vegetables with 193

aromatic poached chicken 179artichokes

cherry tomato and artichokepasta with avocado dressing159

quick lentil stew with 191asparagus 72

courgette and asparagus soup109

salad niçoise 124spread 202spring salad 119

auberginesand chickpea tagine 160baked aubergine and mushroom

stack 183autumn fruit salad 86avocados 72

and barley salad with pumpkinseeds 116

cherry tomato and artichokepasta with avocado dressing159

cucumber, dulse and avocadosalad 126

and cucumber soup 106green salad 128guacamole dip 203lemon mousse 215

baked apples with raisin compote216

baked aubergine and mushroomstack 183

baked butterflied chicken withshiitake mushrooms 141

baked fish with carrot and leekpurée 150

baked salmon with spinach andleeks 147

bananas 81grilled bananas with citrus spice

214in smoothies 75, 76, 78, 79

barbecue relish 224

barleyavocado and barley salad with

pumpkin seeds 116miso barley soup 88shiitake mushroom risotto 162tomato and herb soup with pearl

113vanilla barley porridge 89

basil 48bay 48BBQ fish kebabs 184beans 43, 72

aduki bean stew with milletmash 157-8

butter bean spread 200griddled peppers with cannellini

beans and black olives 187haricot bean loaf 145haricot bean and root vegetable

stew 154haricot bean salad 118sesame rice balls 197smoked tofu and bean burgers

155on squash bread toast 93Tuscan bean soup 107white bean and cabbage soup

101beansprouts 72beetroot 72

juice 71soup 99wild rice salad with 130

black olive tapenade 203black-eye peas

Mediterranean black-eye peacasserole 146

tuna steaks with black-eye peasalsa 192

blueberries 81apple jelly 213in smoothies 76, 80

bran porridge 91breakfast soup blitz 88broccoli 72

creamy broccoli soup 97salad with apple vinaigrette 131in vegetable juice 70

buckwheat

lemon and ginger porridge 90salad 189tabbouleh 120

burgerschicken 139chickpea 138smoked tofu and bean 155

butter beansspread 200white bean and cabbage soup

101butternut squash and sweet potato

soup 102

cabbage 72crunchy walnut coleslaw 117

tempeh with sweet and sour red168

white bean and cabbage soup101

cannellini beansgriddled peppers with cannellini

beans and black olives 187carbohydrates

and food combining 19food sources 18

cardamom 55Caribbean cooler 65carob fudge brownie 217carrots 72

and almond soup 96baked fish with carrot and leek

purée 150grated carrot and courgette

coleslaw 125in juices 69in smoothie 81sweet carrot butter 200

cashewsbutter 201lettuce and cashew nut wraps

with tahini dressing 144casseroles

Mediterranean black-eye pea146

mung bean 177 see also stewscauliflower

velvety cauliflower soup 112

celery 72cheese 39cherries 81cherry tomatoes and artichoke

pasta with avocado dressing 159frittata with cherry tomatoes and

baby spinach 92pasta with roasted 186raw salsa 204

chervil 48chestnut

cream parfait 212roast 152-3

chickenaromatic poached 179

baked butterflied chicken withshiitake mushrooms 141

burgers 139poached chicken with vegetables

182steamed apple 140warm chicken salad 123

chickpeas 209aubergine and chickpea tagine

160burgers 138houmous 205and tofu curry 176

chilli, vegetarian 175chives 49cinnamon 55

cinnamon millet porridge 90rice pudding 214

coleslaw crunchy walnut 117grated carrot and courgette 125

coriander 49courgettes and asparagus soup 109

grated carrot and courgettecoleslaw 125

stuffed 185cranberries 82creamy broccoli soup 97cress 72crunchy kale 196crunchy walnut coleslaw 117cucumbers 73

avocado and cucumber soup 106dulse and avocado salad 126in juices 68, 70

cumin 55curries

chickpea and tofu 176Thai vegetable, fragrant 174

dandelion leaves 73dandelion tea 52dates 82, 208desserts

baked apples with raisincompote 216

blueberry apple jelly 213carob fudge brownie 217

chestnut cream parfait 212cinnamon rice pudding 214grilled banana with citrus spice

214lemon mousse 215lemon pannacotta 213passion fruit delight 217pears in syrup 216

diet check 22-4dill 49dips: guacamole 203dressings

avocado 159herby salad 220quick salad 220sesame miso 221

tahini 144dulse

cucumber, dulse and avocadosalad 126

equipment, kitchen 37

fennel 56, 73and hazelnut soup 110

fenugreek 56figs 82fish 39

baked fish with carrot and leekpurée 150

BBQ fish kebabs 184miso fish soup 103

tuna steaks with black-eye peasalsa 192

flavoured oils 227flavourings

savoury 40-41sweet 41

flours 44food combining 18-19frittata with cherry tomatoes and

baby spinach 92fruit 19, 45-6, 208

facts 81-3juices 65-6salads 86-7simpling 86

smoothies 74-81

garlic 56ginger 56

buckwheat, lemon and gingerporridge 90

squash butter 199zinger juice 69

goat’s cheese salad with roastedtomatoes, peppers and rocket132

gourmet brown rice 185grains 45grapefruit 82

juice 66grapes 82

grated carrot and courgettecoleslaw 125

gravy, onion 221green salad 128griddled peppers with cannellini

beans and black olives 187grilled banana with citrus spice

214grilled peaches 93guacamole dip 203

haricot beansbeans on squash bread toast 93loaf 145and root vegetable stew 154

salad 118hawthorn tea 53hazelnuts

fennel and hazelnut soup 110hemp seeds 208

bran porridge 91hemp pumpkin soup 100

herbal teas 51-4herbs 48-50

dried 40herby salad dressing 220horseradish 56houmous 205

immune system check 25-7

jellyblueberry apple 213

juices 64-71fruit 65-6vegetable 67-71

kalecrunchy 196mineral mania 71super green kale soup 105tempeh with kale, radishes and

sauerkraut 142kebabs, BBQ fish 184kidney beans

sesame rice balls 197smoked tofu and bean burgers

155vegetarian chilli 175

kitchen 34kitchen equipment 37kiwi fruit 79, 82

leeksbaked fish with carrot and leek

purée 150baked salmon with spinach and

147turnip and leek soup 98

lemon balm tea 53lemons 82

buckwheat, lemon and gingerporridge 90

mousse 215pannacotta 213

lentilshearty lentil stew 163quick lentil stew with artichokes

191warm red lentil salad 127

lettuceand cashew nut wraps with

tahini dressing 144soup 108

linden flower tea 52lovage 49lunch-box ideas 133-5

mackerel with pine nuts and

parsley 148-9mangetout 72

spring salad 119mangoes 82

in smoothies 75, 78mash

millet 158mayonnaise, egg-free 225Mediterranean black-eye pea

casserole 146Mediterranean oil 227melons 81menu plan 58-61millet

aduki bean stew with millet

mash 157-8cinnamon millet porridge 90

mineral mania juice 71mint tea 53miso 44

barley soup 88fish soup 103sesame miso dressing 221

mousse, lemon 215muesli 87mullein tea 52mung bean casserole 177mushrooms

baked butterflied chicken withshiitake 141

baked aubergine and mushroomstack 183

shiitake mushroom risotto 162stroganoff 166

nettle tea 51nutmeg 56-7nuts 42, 208

oatsbran porridge 91wholewheat oat pancakes with

ratatouille 170-71oils 43

Mediterranean 227oriental 227

rosemary 227olives

black olive tapenade 203griddled peppers with cannellini

beans and black 187onions 73

gravy 221oranges

salmon with orange and soysauce 151

oregano 49oriental oil 227

paella, rice vegetable 161pancakes

wholewheat oat pancakes with

ratatouille 170-71papayas 82

Caribbean cooler 65parsley 50

mackerel with pine nuts and148-9

tabbouleh 120parsnip spread 202passion fruit

lovers’ passion fruit delight 217pasta

cherry tomatoes and artichokepasta with avocado dressing159

with roasted cherry tomatoes 186salad 188

pau d’arco tea 52peaches 82

grilled 93in smoothies 77, 79

pears 82fruit salad with warm pear sauce

86-7juice 65in smoothies 77, 78, 79, 80in syrup 216

pecanstofu pecan stir-fry 178

peppers 73goat’s cheese salad with roasted

tomatoes, peppers and rocket132

griddled peppers with cannellinibeans and black olives 187

pickle relish 205pine nuts

mackerel with pine nuts andparsley 148-9

pineapples 83in juices 65in smoothies 76, 78, 79

plums 83in smoothies 79

poached chicken with vegetables182

porridgebran 91

buckwheat, lemon and ginger 90cinnamon millet 90quinoa 89vanilla barley 89

potatoeshearty lentil stew 163

proteinsand food combining 19food sources 18

prunes 83pulses 43pumpkin seeds 209

avocado and barley salad with116

grated carrot and courgettecoleslaw with 125

pumpkinshemp pumpkin soup 100tempeh autumn stew 167

quinoaporridge 89warm vegetable quinoa salad

122

radishestempeh with kale, radishes and

sauerkraut 142raisins 83

baked apples with raisincompote 216

raspberries 83in juices 66

in smoothies 77, 79raw foods 48red clover tea 53red lentil salad, warm 127relaxer juice 70relish pickle 205

tangy barbecue 224rice

gourmet brown rice 185risotto 156sesame rice balls 197vegetable paella 161wild rice salad with beetroot 130

rice pudding, cinnamon 214risotto

rice 156shiitake mushroom 162

roasted vegetable stock 223rocket

goat’s cheese salad with roastedtomatoes, peppers and 132

root vegetables and tofu enpapillote 172-3

rosemary 50oil 227

saffron 57salads

avocado and barley salad withpumpkin seeds 116

broccoli salad with apple

vinaigrette 131buckwheat 189crunchy walnut coleslaw 117cucumber, dulse and avocado

126goat’s cheese salad with roasted

tomatoes, peppers and rocket132

grated carrot and courgettecoleslaw 125

green 128haricot bean 118niçoise 124pasta 188sea vegetable and sprouts 121seaweed 129spring salad 119

tabbouleh 120warm chicken 123warm red lentil 127warm vegetable quinoa 122wild rice salad with beetroot 130

see also dressingssalmon

baked salmon with spinach andleeks 147

with orange and soy sauce 151salsa

black-eye pea 192raw 204tahini 204

sauerkrauttempeh with kale, radishes and

142sea vegetables and sprouts salad

121stir-fry vegetables with arame

193vegetable sushi rolls 164-5

seaweed salad 129seeds 42

sprouted 42sesame

miso dressing 221rice balls 197squash spread 198

shepherdess pie 143shiitake mushroom risotto 162

shopping guidelines 39slippery elm tea 53smoked tofu and bean burgers 155smoothies 74-81, 85snacks 35

top 208-9soups

avocado and cucumber 106beetroot 99breakfast soup blitz 88butternut squash and sweet

potato 102carrot and almond 96courgette and asparagus 109creamy broccoli 97fennel and hazelnut 110

green kale 105hemp pumpkin 100lettuce 108miso barley 88miso fish 103spinach 104split pea 111tomato and herb soup with pearl

barley 113turnip and leek 98Tuscan bean 107velvety cauliflower 112white bean and cabbage 101

spices 40, 55-7spinach

baked salmon with spinach andleeks 147

frittata with cherry tomatoes andbaby 92

salad niçoise 124soup 104

split pea soup 111spreads

asparagus 202butter bean 200parsnip 202sesame squash 198

spring salad 119sprout juice 69sprouted seeds 42sprouts 209

sea vegetable and sprouts salad121

squashbutternut squash and sweet

potato soup 102ginger squash butter 199gluten-free bread 207sesame squash spread 198steamed apple chicken 140

stewsaduki bean stew with millet

mash 157-8haricot bean and root vegetable

154lentil 163lentil stew with artichokes 191tempeh autumn 167 see also

casserolesstir-fry

tofu pecan 178vegetables with arame 193

stock roasted vegetable 223vegetable 222

stomach-easer juice 70strawberries 83

in juices 66in smoothies 76, 77, 78, 80

stroganoff, mushroom 166stuffed courgettes 185sultanas

baked apples with raisincompote 216

sunflower seeds 209superfoods, key 74

supplements 47sweet carrot butter 200sweet potato wedges 206sweet potatoes

butternut squash and sweetpotato soup 102

shepherdess pie 143sweet potato wedges 206

tabbouleh 120tagine

aubergine and chickpea 160tahini

dressing 144salsa 204

tangy barbecue relish 224

tapenade, black olive 203tarragon 50teas, herbal see herbal teastempeh 44

autumn stew 167with kale, radishes and

sauerkraut 142with sweet and sour red cabbage

168Thai vegetable curry, fragrant 174thyme 50tofu 44

chickpea and tofu curry 176egg-free mayonnaise 225pecan stir-fry 178quick 190

root vegetables and tofu enpapillote 172-3

smoked tofu and bean burgers155

with steamed vegetables 169tomatoes 73

cherry tomato and artichokepasta with avocado dressing159

frittata with cherry tomatoes andbaby spinach 92

goat’s cheese salad with roastedtomatoes, peppers and rocket132

ketchup 226pasta with roasted cherry 186raw salsa 204

tangy barbecue relish 224tomato and herb soup with pearl

barley 113tongue check 30-31total cleanser juice 66toxin check 28-9tuna

salad niçoise 124steaks with black-eye pea salsa

192turmeric 57turnip and leek soup 98Tuscan bean soup 107

vanilla 57

vanilla barley porridge 89vegetables 46

facts 72-3haricot bean and root vegetable

stew 154juices 67-71poached chicken with 182rice vegetable paella 161roasted vegetable stock 223root vegetables and tofu en

papillote 172-3stir-fry vegetables with arame

193stock 222sushi rolls 164-5Thai vegetable curry 174tofu with steamed 169

warm vegetable quinoa salad122

vegetarian chilli 175velvety cauliflower soup 112vinaigrette, apple 116vitamin C cocktail 78

walnutscrunchy walnut coleslaw 117

warm chicken salad 123warm red lentil salad 127warm vegetable quinoa salad 122watercress 73watermelons 83white bean and cabbage soup 101

wholewheat oat pancakes withratatouille 170-71

wild rice salad with beetroot 130winter warmer juice 66wraps

lettuce and cashew nut wrapswith tahini dressing 144