Healthy Family, Happy Family (14 page)

This strongly alkalising recipe makes three times more pesto than the store bought varieties. But you’ll wolf it down within a week or two on those grainy crackers that need jazzing up. Use in moderation and don’t forget to share it with everyone. (I have used less oil in this recipe so if the pesto is a little stiff the next day add an extra tablespoon of oil and mix well.)

Cut half the stems off the parsley using scissors, and wash the leaves in a bowl of water (don’t fuss; keep the bunch together and quickly cut it). Then place all ingredients in a food processor and blend well. Do a taste test and add more apple cider vinegar for added zing or ground black pepper if desired.

I often use 2 tablespoons of apple cider vinegar in this recipe. You can add quality sea salt but it’s usually not necessary. Store in an airtight jar and refrigerate; it will store well for a couple of weeks.

Apple cider vinegar has natural preserving powers but if you’re planning to use this pesto slowly, you can sterilise the jar and lid.

A healthy spread for your bread, this dip has calcium and magnesium, and a range of antioxidants including lemon polyphenols that can help to suppress weight gain and balance blood sugar. Serve with vegetable ‘dipping sticks’ such as red capsicum, peeled carrot and celery, or use in place of butter on sandwiches.

Drain and rinse the chickpeas and discard any discoloured ones, then place in a food processor. Add the remaining ingredients and blend on high speed until puréed. Add a small amount of water or extra lemon juice if the dip is too thick. Taste the mixture and season with sea salt and ground black pepper if desired. If refrigerated, hummus will stay fresh for up to a week.

If you would like to cook dried chickpeas instead of using canned chickpeas, use 200g (7oz) dried chickpeas and read ‘Cooking guide for legumes’.

This dip is rich in good oils, and the garlic, avocado and lemon juice make it antiparasitic and great for the immune system. Cumin is wonderful for healthy blood and steady blood sugar levels. Spread it on grainy crackers or toast, or serve it as a party dip along with vegetable dipping sticks.

There are two ways to prepare this:

An old-fashioned favourite with an alkaline twist, this mint sauce is the secret to making a healthy lamb roast even healthier.

Place the chopped mint, water and honey in a jar and microwave on high for 2 minutes (this time may need to be adjusted for your microwave). Keep an eye on it to check it doesn’t boil over, particularly if using a small jar. Mix and allow to stand for at least 10 minutes. Then add the apple cider vinegar. Mix well. Write the date on the jar. (If you don’t have a microwave simply pre-boil the water then place the chopped mint, boiling hot water and honey in a jar and allow to stand for 10 minutes before adding the apple cider vinegar.)

It is best to sterilise the jar and lid to ensure long shelf life. See ‘How to sterilise jars’. It will keep fresh in the refrigerator for approximately 2 months (unsterilised), or at least 6 months if the jar has been sterilised correctly.

This tasty mayonnaise is a good source of B vitamins and anti-cancer flavonoids. It’s also free of raw egg white so it’s a healthy alternative to the store bought varieties. And the apple cider vinegar is not only alkalising but it also works as a natural preservative.

Using a small food processor, beat together the egg yolks, apple cider vinegar, lemon juice, cumin and curry powder until smooth. Then gradually, while the processor is running and the feeder hole is open, add the oil one tablespoon at a time, and process very well after each tablespoon until thick and creamy. Do a taste test and adjust to your liking: you can add sea salt and pepper or minced garlic. Will keep for 3–4 days if refrigerated.

Uncooked egg whites can cause a biotin/B-vitamin deficiency, as the avidin latches onto biotin so your body can’t absorb it. However, once cooked, egg whites are a healthy source of protein so the leftover egg whites from this recipe can be used in an omelette (see Power Omelette recipe—just substitute two of the eggs in the omelette recipe for three egg whites).

EP: this recipe is okay for people with skin sensitivities, although limit how much lemon juice you use in this recipe and don’t add the black pepper or spices—instead, you might like to add half a teaspoon of minced garlic and finely cut parsley and make it like an aioli (yum).

This delicious antioxidant-rich marinade will turn you into a gourmet cook in less than 5 minutes. It’s perfect for fish, chicken, tofu and red meat dishes. The secret ingredient is tomato sauce (yes, really).

Mix all ingredients in a jar. Taste the marinade and adjust to liking (you can add extra ginger and mustard if desired). Marinate your protein food of choice for 1 hour or check notes below. (Thanks Annie Bloom for this recipe.)

Fish and tofu:
marinate for 20–60 minutes. Red meat and chicken: marinate for at least 30 minutes (though 1 hour is better and overnight is fantastic). Store marinating protein food in a sealed container in the refrigerator and baste regularly while marinating.

Use spare marinade within 1 week (it is used in three dinners in Menu 1, and two dinners in Menu 2).

GF:
check the ingredients of the mustard and tomato sauce/ketchup and use tamari sauce instead of soy sauce.

Oats are rich in cholesterol-lowering beta glucan for healthy blood and beautiful skin. And with the added goodness of omega-3 rich linseeds and antioxidant abundant fruit and cinnamon, you can’t go wrong with this healthy breakfast. See notes for the correct oat measurements for your family.

Place oats and water in a medium sized pot and bring to the boil (do not use a small pot if cooking for more than 2 people, as the porridge may not cook properly). Simmer for 10 minutes, stirring occasionally. Add more water as required and stir in the cinnamon. Place the fruit in four empty bowls (this is the surprise: the fruit is at the bottom). Pour in the cooked oats. Top with honey or maple syrup, ground linseeds and milk of choice.

Uncooked measurements: for adults, add 1⁄2 cup rolled oats each; older children add 1⁄3 cup each and small children 1⁄4 cup each.

The secret to a good porridge is to use three times the amount of water to rolled oats and add extra water if necessary.

Preferably soak the oats in water overnight to help them cook faster. Soaking also begins the germinating process which increases nutrient digestibility and goodness.

Microwave oats:
to save time you can cook the oats in batches in the microwave. Place the desired amount of oats in individual bowls, cover with water (I use double the amount of water at this stage). Then cook the oats for 2 minutes on high. Stir and add the remaining water then cook for another 1–2 minutes on medium, checking regularly to ensure the bowl does not overflow.

As sweet as your first-born, and as more-ish as a breakfast can be. If you prefer your muesli (granola) less sweet and more feisty (like your second-born?), then use natural, Greek or organic plain yoghurt. If you have a sweet tooth, use conventional berry flavoured yoghurt.

Place the oats, linseeds, sultanas and apple juice in a bowl and mix well (add yoghurt if desired). Then add enough soy milk to cover the muesli. Cover with a lid or plastic wrap and refrigerate overnight.

The next morning serve it warm or cold, adding a splash of soy milk and topped with seasonal fruit such as blueberries and banana.

EP:
omit the sultanas and yoghurt, and use banana, peeled pear and papaya.

I like this muesli without the yoghurt and I serve it cold with chopped cherries and apricot (these are summer fruits).

No overnight soaking is required for this quick and easy gluten-free muesli (granola).

Place the puffed rice, rice bran, almonds, yoghurt, linseeds and apple juice in a bowl and mix well. Add enough soy milk to cover the muesli. Top with sliced banana.