Healthy Family, Happy Family (13 page)

Remember:
always include a bottle of water, and pack a freezer block when necessary.

This menu coincides with Menu 4, Family Traditions

To make this week’s menu simple to follow, just remember to serve wholegrain crispbread and fruit with yoghurt for morning tea, and for afternoon snacks serve vegies (on the Wishing Plate if desired) and New Anzac Biscuits (alternative: fruit toast). You can also pack cheese and sultanas and serve frozen fruit in the afternoon if desired. Lunches vary—remember to use handy leftovers when possible. Adjust this menu to suit your child’s age and appetite.

To begin:

Remember:
always include a bottle of water, and pack a freezer block when necessary.

9

There are many ways you can express love to your family. Whipping up healthy food is one of them. I hope you enjoy the following recipes—I have designed them to be both enjoyable to eat and nutritious, with a balance of acid and alkaline ingredients to promote good health, strong bones and toned muscles too. There are lots of instructions, where necessary, to make the recipes simple to follow and easy to prepare. Where possible, measuring is freehand (or with your hands!) to make preparation time faster. And there are options to use leftovers so you don’t waste food. You may find there is too much food for you and your family so I encourage you to make notes on the menus and shopping lists to tailor them to your personal preferences. Where a recipe is listed as ‘Serves 4’, it is intended to serve two adults and two children, so again you may need to adjust the sizes of meals to accommodate the appetites of your family members.

The recipe sections are also dotted with kids’ jokes. So if you’d like to tell a joke to the young one as you serve them their greens, you can begin to associate joke telling (and hopefully laughter) with vegie consumption.

You may notice there are codes such as EP on some of the recipes. They are to help people who have food sensitivities or food preferences to quickly identify the recipes that are right for them.

The following guidelines apply to all the recipes in this chapter:

Family life these days can be extremely busy, as I’m sure you know. With this in mind, I’ve tried to make the recipes in this book as simple and hassle-free as possible. That’s why I prefer to use measurements such as ‘two handfuls of spinach leaves’ or ‘a splash of olive oil’. Not only does this mean you spend less time fussing and measuring in the kitchen, but your children can also become involved in the cooking (just make sure you adjust the size of the ‘handfuls’!).

For measurements such as cups, teaspoons and tablespoons I’ve used standard Australian metric measurements. And where more precise measurements are called for I’ve also included the imperial equivalent. The table on the will help you calculate further imperial equivalents if you need to.

Drink your way to glowing skin with this alkalising, antioxidant-rich juice, containing beta carotene, vitamin C, liver-protective naringin from grapefruit and compounds that convert into anti-ageing glutathione.

Wash and scrub the carrots, apples and ginger (leave skins on) and soak the parsley in water for 2–3 minutes, shake off excess water and trim an inch off the stems. Then using a juicing machine, juice them. Juice the grapefruit with a manual juicer. Add the grapefruit juice to the other juice and mix well. Use within 12 hours.

This strongly alkalising and low salicylate drink is designed to calm angry skin and tranquilise hyper kids (for at least 30 seconds).

Wash and scrub the celery and soak the parsley and bean sprouts for 2–3 minutes (soak the sprouts in water with a splash of apple cider vinegar). Shake off water and trim 1 inch off the parsley stems. Place all ingredients (except for the lecithin granules) into a juicer and juice them, ending by adding a splash of water. Add lecithin granules and mix. Let the drink stand for 5 minutes to allow the granules to dissolve (not totally necessary but recommended).

EP:
omit the soy lecithin granules if you are allergic to soy.

Soothe a sore throat or calm a cough with this alkalising, flavonoid-rich tea.

Place ingredients into a cup and allow to steep for 5 minutes. Then remove the lemon wedge and squeeze the juice into the cup and discard the rind. Can be strained before drinking if desired.

This tasty caffeine-free beverage is a good coffee substitute, with liver cleansing and digestive properties. It’s alkalising too so it helps to keep your pH balanced.

Heat soy milk in a microwave for 30 seconds, then add boiling water (pre-heating the soy milk prevents it from curdling). Place the dandelion root into a tea strainer (or use a tea bag) and dunk it into the hot liquid for about 5 to 10 seconds (it should darken the milk quickly). Remove the strainer and discard the contents. Add honey if desired.

Who said beautiful skin can’t be gained from a jar? This can’t be smeared on your face. Well, it could, but why don’t you drizzle it on salads instead? It’s rich in anti-cancer antioxidants, alkalising apple cider vinegar (the only vinegar you should use) and soothing honey. Did I mention it turns brats into geniuses and makes husbands kind and thoughtful? Make this in bulk, as suggested, and use it often. See also ‘Salad dressing notes’.

Using a large jar, combine all ingredients and shake to mix well. Vigorously mix or shake the jar before each use. Store in the refrigerator. Lasts for about four weeks (but you’ll use it in two).

This dressing is simple, tasty and has alkalising properties for healthy skin and good digestion. See ‘Salad dressing notes’.

Place all ingredients into a jar and shake (and mix/shake the dressing vigorously once again just before serving). Pour half of this dressing onto your salad, then toss your salad lightly and check to see if you need more dressing (you will probably only need to use three-quarters of this dressing).

With a mix of alkalising ingredients designed to promote healthy skin, this dressing is especially soothing and mild for sufferers of eczema and psoriasis (also suitable for asthma and ADHD). Make this dressing in bulk and jazz up your salads with it. See ‘Salad dressing notes’.

In a large jar, combine all ingredients. Vigorously mix or shake before serving on salads. Store in the refrigerator. Lasts for about 4 weeks.

An oil-free dressing, rich in skin-repairing, anti-inflammatory ingredients (oil-free dressings are ideal for acne sufferers).

Place all ingredients in a jar and mix well. Vigorously mix or shake before serving. Ideal for salads such as 2 handfuls of rocket (arugula), 1⁄2 diced mango and sliced avocado.