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SUNSHINE AND VITAMIN D

by July 2, 2018

I am loving the roses in my garden and they are loving the sunshine!!!  

And sunshine is the catalyst for your body to make Vitamin D, one of the only vitamins which your body can actually make by itself. (Actually Vitamin D is a pro hormone rather than a Vitamin!) So while this good weather is here, make sure you try and get out in the sunshine (with no sun screen) and expose your hands, arms and face for approximately 15 minutes a day. (Obviously be sensible, you definitely do not want to get burnt!!).

Vitamin D is so important for many functions in the body – the body needs Vitamin D to enable calcium uptake which makes it essential for maintaining bone density and therefore the health of your bones.

Vitamin D also has a role in immune system health so if you are constantly getting colds and viruses and feeling generally exhausted, it is well worth asking your doctor to check your Vitamin D levels. In Ireland normally we don’t get a lot of sunshine, so it is easy for your levels to be low especially over a long dark winter. Vitamin D is stored in your liver and fatty tissues providing a source of Vitamin D over the winter months. However, if your diet does not include foods rich in Vitamin D and you don’t get enough sun exposure during the Spring and Summer months, you might find that your stores are depleted.

In studies Vitamin D has been shown to have positive effects on heart health, arthritis, mental agility, dental health, risks of developing diabetes type 2, asthma and even cancer prevention as it is extremely important for regulating cell growth.  

You can obtain Vitamin D through your diet, and oily fish such as salmon, herring, mackerel and fresh tuna are good sources. Other foods with small amounts of vitamin D include egg yolks, beef and butter.

VEGAN MEXICAN SALAD

by July 2, 2018

Made this vegan Mexican Salad for lunch on Sunday.  Fresh and delicious for a sunny al fresco lunch.  It is also very easy to make and uses ingredients that most of us will have in the pantry and fridge.

The quinoa and kidney beans provide a good source of protein, the avocado and  olive oil provide “good for you” fats and the vegetable component of the salad provides a rainbow of color and therefore a variety of phytonutrients.

Salad ingredients:

  • 1/4 red cabbage – finely grated in the food processor
  • 5 small carrots  –  coursely grated in the food processor
  • 1 bunch spring onions – finely sliced
  • 1 tin sweetcorn  –  drained
  • 1 tin kidney beans – rinsed and drained
  • 1/2 cup cooked quinoa
  • 1/2 jar pickled jalapeno peppers, chopped
  • big bunch of fresh corriander, chopped
  • big bunch of fresh mint  –  chopped

Dressing:

  • Juice of 1 1/2 lemons
  • 3 cloves of garlic
  • glug of extra virgin olive oil

Combine all the salad ingredients in a bowl.  

In a nutribullet whiz all the dressing ingredients until it is smooth and well combined.

If you don’t have a nutribullet, just crush the garlic, add to a screw top jar with the lemon juice and olive oil and give a good shake (after putting the lid on of course!!)

Pour dressing over the salad and mix well.

Serve each portion with 1/4 of an avocado on top.

 

KIMCHI – DELICIOUS AND GOOD FOR YOU!

by June 25, 2018

I LOVE Kimchi.  I make it regularly and eat some almost every day.  I also make sauerkraut and have been lately trying out other vegetables to ferment (more on this next time).   

The fermentation process encourages essential bacteria such as Lactobacilli  to flourish in foods such as Kimchi.  These probiotic strains are very important to the health of your digestive system.   Probiotics detox, digest fibre, produce B vitamins, and help balance the microbes in your gut.  Probiotics from fermented foods can help establish and maintain diversity in the bacteria in your digestive system  –   helping to encourage the “good” guys and discourage the “bad” guys!!!

As the major ingredients of kimchi are chinese cabbage (cruciferous vegetables – great for your liver detoxification process) and other healthy foods such as garlic, ginger, tumeric and chilli powder, it really is a forkful of goodness!!!

Here is how I make my Kimchi !   It is a Day 1 and Day 2 process, but it is very easy!!

  • 2 Chinese Cabbages cut into 1/4s lengthways and then into chunks
  • 8 tablespoons of sea salt  (I use Maldon or Himalayan Salt)
  • 1 bunch spring onions – cut into lengths of about 1 inch
  • 4 tablespoons of Korean Chilli Powder
  • 4 tablespoons of fish sauce (you can use miso paste if vegan, but I have not done this yet so would have to experiment for amount to use)
  • 1 large knob of fresh ginger scrubbed or peeled
  • 10 garlic cloves peeled
  • 1 knob of fresh tumeric scrubbed or peeled (use gloves when preparing as it will stain your hands and your clothes if you get it on them)
  • 1 tablespoon of black peppercorns

Day 1: Wash the cabbage and place it in a large plastic bowl and sprinkle over the sea salt.  Cover with filtered water until the cabbage is submerged, cover with a plate and weigh it down with something heavy.   I leave the cabbage like this until the next day.

Day 2:  Strain all the water off the cabbage and rinse it under cold running water.  Squeeze out as much water as possible and leave to drain whilst you prepare the rest of the ingredients.

Roughly chop the ginger, garlic, tumeric and place in a Nutribullet with the fish sauce and chilli powder.  Blitz until it is a paste (you might need to add a little bit of filtered water to get it paste like).

Put the cabbage back into a large plastic bowl, add the chopped spring onions and the black peppercorns and add the paste from the Nutribullet.  (If you don’t have a Nutribullet you can grate the ginger, garlic and tumeric).  Massage the cabbage with the other ingredients until it is well combined.

Put your Kimchi mixture into a sterilised Kilner jar, pressing everything down as you fill the jar.  The Kimchi mixture should release juice which covers the mixture.  Keep adding to the jar and keep pressing everything down.  You need a weight which will fit into your jar to keep the Kimchi mixture under the juice.  The weight needs to be putting pressure on the mixture, so the top of the jar should fit snuggly over it.  Place the filled jar on a plate somewhere out of sunlight at room temperature.  (Even with the lid securely closed, the liquid might bubble out and it will make a mess if you don’t have it sitting on something to catch the liquid).

After 2-3 days you will probably see some bubbles, open the jar to burp it and close it again.  Do this every day for 6 days, and then the Kimchi is ready to eat.  At this stage put your Kimchi in the fridge, the fridge will stop the fermentation process.  

As with all preserving you need to make sure your jar and the weight you use is sterile.  Heat oven to 140C/120C fan. Wash the jars in hot, soapy water, then rinse well. Place the jars on a baking sheet and put them in the oven to dry completely. If using Kilner jars, boil the rubber seals, as dry heat damages them.

 

 

GUACAMOLE

by June 18, 2018

This is one of my favourite breakfasts  –  grilled salmon with Guacamole on toasted Vegan Oat Bread.

The salmon is rich in anti inflammatory Omega 3 Essential Fats, and is also an excellent source of Vitamin D, Protein and Vitamin B12.

Avocado is rich in monounsaturated fats (like those in Extra Virgin Olive Oil).  Oleic Acid and Alpha-Linolenic Acid, the primary fatty acids in Avocado, have been shown in research to be beneficial for a healthy heart.   By the way, adding Avocado to salads, also enhances the absorption of carotenoid phytonutrients from the vegetables.  Carotenoid phytonutrients are a group of nutrients found in plant foods which come under the umbrella term of “Vitamin A”.  As Vitamin A is a fat soluable vitamin, it requires the right amount and combination of dietary fat for optimal absorption.  Avocado gives the perfect combination!!!

This is a delicious and very satisfying breakfast and will keep you going all morning.

My husband makes delicious Guacamole, and here is his recipe.

  • 2 Avocados  –  skinned and chopped into smallish pieces
  • Juice of 1 Lime
  • Bunch Corriander – chopped
  • 1 clove of Minced Garlic
  • 1/2 Red Onion finely diced
  • Pinch Chipotle Chilli Flakes (or Normal Chilli Flakes)
  • Salt and Ground Black Pepper

These amounts are approximate  –  it is really up to personal taste how much garlic, chilli etc you put in.

Add everything together and with a fork mix it all around to incorporate the ingredients.  You don’t want it to turn to mush, ideally you want some smooth bits together with some chunky bits.

Guacamole is so versatile, it makes a nutritious and delicious addition to lots of meals!

 

GREEK LAMB MEATBALLS

by June 14, 2018

Here is the recipe for the Greek Lamb Meatballs which accompanied the Cauliflower and Chickpea Salad posted on June 5th.

I am also including the recipe for the Tzatziki I made to serve with them.

MEATBALLS

  • 1/2 kg minced lamb
  • 1 teaspoon ground coriander
  • 1 teaspoon ground cumin
  • 3 cloves minced garlic
  • 1 teaspoon dried oregano
  • 1 tablespoon fresh mint, chopped
  • Salt and Pepper
  • ¼ cup crumbled feta cheese

In a large bowl combine everything except the feta cheese and mix until everything just combined.

Add the feta cheese and mix carefully –   you don’t want to make it like a paste.

Form the mixture into 2 inch balls.  This mixture makes roughly 8 meatballs.  (Just increase the amount of all the ingredients in proportion if you want to make more!!)

You can make them to this point, put them on a tray, cover them and put them in the fridge until you are ready for them.  This actually allows all the flavours to develop nicely together.

When you are ready, cook the meatballs on the BBQ, until nicely brown outside and cooked thoroughly inside.

Alternatively, if you were cooking inside, you could grill them, or cook them in a frypan.

TZATZIKI

  • ½ cucumber, peeled and then grated.
  • 1 cup plain Greek Yoghurt
  • 1 tablespoon lemon zest
  • 1 tablespoon extra virgin olive oil
  • 1 teaspoon chopped fresh dill
  • 1 clove minced garlic
  • Salt and Pepper

Place the grated cucumber into a small strainer and squeeze out excess water.

Combine the grated cucumber with the rest of the ingredients and mix well.

Cover and place in the fridge until ready to use.

VEGAN OAT BREAD

by June 12, 2018

I was asked by a friend to make a vegan version of my oat bread and here it is. I made a few attempts, and finally have made one I am very happy with.   It is moist and as good as the original recipe.

You need to make the egg replacement in advance – 2 tablespoons of chia seeds mixed with 4 tablespoons of water. Leave to absorb for at least 20 minutes. After the chia seeds have been soaking, I added more water to make the consistency like a beaten egg. Just add a little at a time, you don’t want it too runny!!

  • I tub non dairy yoghurt (I used Nush Almond Milk Yoghurt)
  • 4 tablespoons almond milk
  • ½ very ripe banana well mashed (it does not make the bread taste like banana)
  • 2 teaspoons bicarbonate of soda
  • 360g porridge oats
  • pinch of sea salt
  • 1 cup mixed seeds and nuts (I used pumpkin, sesame, sunflower seeds and walnuts)

Preheat oven to 180 C. Grease a standard loaf tin with coconut oil and line the bottom with parchment paper

In a mixing bowl combine the yoghurt, chia seed mixture, mashed banana, almond milk and bicarbonate of soda.

Stir in the oats, salt and mixed nuts and seeds.

Mix together well and put in the loaf tin.

Sprinkle the top with some extra seeds.

Bake in the oven for 50 minutes. Remove from tin and return to oven upside down for 5 minutes.

Remove from oven and leave to cool.

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