RECIPES FOR FESTIVAL CLIENTS
Vaalia recipe:
1 tbsp organic rolled oats
1 dessertspoon live natural unflavoured Vaalia yoghurt
1/2 tbsp ground linseed, soy, almond (LSA)
½ banana
Optional additions:
1/2 tbsp honey
1 tbsp psyllium husks
1tsp cinnamon
1tbsp coconut sprinkle
NB. We specifially mention Vaalia only because is one of the very few companies that offer a simple natural yoghurt on the market that contains the right cultures and no flavourings or sugar.
Unfortunately most Calcium supplements (especially the most widely-marketed ones) are inferior and some research suggests they are not well absorbed by the body well at all. And oversupplementation with Calcium is just as dangerous as deficiency - the body tries to reduce calcium levels by stripping it from bones (not a good thing if the aim of supplementation is to avoid osteoporosis!). Therefore, you should only take a Calcium supplement if you are SURE you need it.
Also, contrary to popular belief, dairy is also not as good a source of calcium as vast sums of advertising dollars would have us believe. Additionally, dairy is not suitable for many people for other reasons.
The safest source is fresh vegetables:
- 28g of cooked dried white beans: 161 mg of calcium
- ½ cup spinach: 122 mg
- ½ cup turnip greens: 99 mg
- ½ cup soybeans, cooked: 90 mg
- 1 cup broccoli, cooked or fresh: 90 mg
- ½ cup bok choy, cooked or fresh: 80 mg
- 28g dry-roasted almonds: 80 mg
- 10 dried figs: 269 mg
- 85g salmon, canned with bones: 180 mg
Legumes
Tofu
Green Leafy vegetables
Whole grains
Note: Avoid eating a lot of bran, soy protein, and cereal fibre: these can inhibit iron absorption.
Whole oats are much lower GI than instant oats. The more a grain is crushed/ground/smashed, the more quickly the carbohydrate is released.
At least 1/3rd of each meal should be protein. This not only slows down absorption of carbohydrate, protein helps avoid overeating (it makes you feel fuller quicker).
Try to replace animal protein with vegetable protein. Vegetable protein is broken down into less toxic constituents in the body, reducing the workload on the liver.
Juices:
Juicing pretty much any combination of the following is good for the liver:
Apple (not too much due to fruit sugar)
Beetroot (not too much)
Carrot
Celery
Fennel
Grape (not too much of sweet grapes due to fruit sugar)
You can also add the following:
A bit of fresh ginger
A bit of fresh basil or parsley to taste
Lemon juice and zest
HEALTHY LENTIL SOUP
Ingredients:
- 2 cups dried lentils
- 8 cups water
- 2 onions, chopped
- 2 garlic clove, diced
- 2 carrots, chopped
- 2 celery stalks, chopped
- 2 potatoes, chopped
- 2 tablespoons olive oil
- 2 bay leaves
- 2 teaspoons or less sea salt
- 2 pounds tofu, cubed (optional)
Directions:
Mix all ingredients in a soup pot and cook until the lentils are very soft, about one hour. (Makes about 8 to 10 cups)
Add dulse to your normal recipes where appropriate. It is highly nutritious and is a good source of iodine.
© Helping Nature Heal 2006, 2007