Recipes – International Academy of Natural Health & Wellness

Recipes

Some Ideal places to include more plant protein.

Smoothies, dips & dressings, salads and main courses are ideal places to add more plant foods, that are high in protein, such as nuts, seeds (and their butters like tahini) or even pea protein and legumes such chickpeasTake traditional meals and dishes and simply replace animal protein with a plant-based source. You will find that mayonnaises, baked beans, cottage pies and bolognaise are all delicious if you use the same spices and seasonings, and just replace the meat with lentils, finely chopped or grated vegetables or beans etc.

The www.100daystohealth.com free emailed program has more than 100 recipes that do just that.

Extra recipes with nutritional notes

The following are some extra recipes with nutritional notes on the benefit of the foods in the recipes.

ASPARAGUS & GREEN BEAN SALAD WITH BASIL PESTO

The asparagus give the lowly green bean a bit of class, as does the basil pesto

  • 1 packet fresh green asparagus – lightly steamed
  • 1 packet young green beans – lightly steamed
  • Vegan Basil Pesto (see recipe below)– enough to toss the beans in. – you may need to thin the pesto by adding more oil
  • Young or new potatoes steamed and quartered if too big
  • Olives – pitted
  • Cocktail tomatoes halved
  • If not adding potatoes, add lightly toasted almonds.

    Asparagus is a very low calorie vegetable. 100 g fresh spears give only 20 calories. More calories will be burnt to digest the asparagus than gained from them.
    100 g of fresh spears provide 2.1 g of roughage. Fiber helps control constipation, decrease LDL cholesterol levels by binding to it in the intestines, and regulate blood sugar levels. Studies show that high-fiber diet help cut down colon-rectal cancer risks by preventing toxic compounds in the food from absorption. Asparagus have long been used in many traditional medicines to treat conditions like edema or water retention and irritable bowel syndrome.

    Fresh asparagus spears are a good source of anti-oxidants such as lutein, zea-xanthin, carotenes, and crypto-xanthins. Together, these flavonoid compounds help remove harmful oxidant free radicals from the body protect it from possible eye diseases, cancer, neuro-degenerative diseases, and viral infections.
    Fresh asparagus are rich in folates.

    Folates are important co-factors for DNA synthesis inside the cell. Scientific studies have shown that adequate consumption of folates in the diet during pre-conception period and during early pregnancy, help prevents neural tube defects in the newborn baby.

    They are rich in B-complex vitamins such as thiamin, riboflavin, niacin, vitamin B-6 (pyridoxine), and pantothenic acid those are essential for optimum cellular enzymatic and metabolic functions. Fresh asparagus also contain fair amounts of anti-oxidant vitamins such as vitamin-C, vitamin-A, and vitamin-E.
    Asparagus is also good source of vitamin K. Vitamin K has potential role bone health by promoting osteotrophic (bone formation) activity. Adequate vitamin-K levels in the diet help limiting neuro damage in the brain; thus, has established role in the treatment of patients suffering from Alzheimer’s disease.

    Asparagus is high in minerals, especially copper and iron. In addition, it has other essential minerals and electrolytes such as calcium, potassium, manganese, and phosphorus. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure by countering effects of sodium. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Copper is required in the production of red blood cells. Iron is required for cellular respiration and red blood cell formation.

    FIG & FAKE FETA SALAD

    I love figs, they are high in calcium, and almost every other mineral and can be eaten as is, but have in recent years made a welcome addition to many salads.

  • 8-10 Ripe green or black figs cut in quarters
  • 1 cup Marinated cauliflower – made my chopping into tiny pieces the size of crumbled feta cheese, soak in half a cup EV olive oil, juice of 1 lemon, 1-2 tsp.
  • Mustard seeds and 1 tsp. ready made mustard, Mary-Ann’s Seasoning salt (this is the essential ingredient as the hint of nutmeg and other spices lifts the flavor so that it tastes a lot like feta.
  • Baby eggplant – sliced in half and grilled gently
  • Place all the ingredients gently on a bed of butter lettuce and baby spinach topping with the cauliflower – serve
  • Figs are among the richest plant sources of calcium ,fiber, copper, manganese, magnesium, potassium, & vitamin K, relative to human needs. They have smaller amounts of many other nutrients. Figs have a laxative effect and contain many antioxidants. They are a good source of flavonoids and polyphenols including gallic acid, chlorogenic acid, syringic acid catechin, epicatechin & rutin.

    In one study, a 40-gram portion of dried figs (two medium size figs) produced a significant increase in plasma antioxidant capacity.
    According to the USDA, 100g (about 5 figs) of dried, uncooked fruit of the Common Fig (Ficus carica) contains;

  • Energy 249 kcal
  • Protein 3.30 g
  • Fat 0.93 g
  • Carbohydrate 63.87 g
  • Sugars 47.92 g
  • Dietary fiber 9.8 g
  • In addition, fresh fruits contain adequate levels of some of the anti-oxidant vitamins such as vitamin A, E, and K. Altogether these phyto-chemical compounds in fig fruit help scavenge harmful oxygen derived free radicals from the body and thereby protect us from cancer, diabetes, degenerative diseases and infections.

    Furthermore, research studies suggest that chlorogenic acid found in figs help lower blood sugar levels and control blood-glucose levels in type-II diabetes mellitus (Adult onset) condition. It is important to remember that although fruit contains natural sugar, which is stable on blood sugar, it also contains dozens of other known and still unknown nutrients that help stabilize blood sugar naturally.

    Fresh as well as dried figs contain good levels of B-complex group of vitamins such as niacin, pyridoxine, folates, and pantothenic acid. These vitamins function as co-factors for metabolism of carbohydrates, proteins, and fats.

    Health benefits of Eggplant (aubergine)

    Eggplant is very low in calories and fats but rich in soluble fiber content.

    Research studies conducted at the Institute of Biology of São Paulo State University; Brazil suggested that eggplant is effective to control high blood cholesterol.
    The peel or skin (deep blue/purple varieties) of aubergine has significant amounts of phenolic flavonoid phyto-chemicals called anthocyanins. Scientific studies have shown that these anti-oxidants have potential health effects against cancer, aging, inflammation, and neurological diseases.

    It contains good amounts of many essential B-complex groups of vitamins such as pantothenic acid (vitamin B5), pyridoxine (vitamin B6) and thiamin (vitamin B1), niacin (B3). As well as manganese, copper, iron and potassium. Manganese is used as a co-factor for the antioxidant enzyme, superoxide dismutase. Potassium is an important intracellular electrolyte helps counter the hypertension effects of sodium.

    This is just a tip of the iceberg, for more on the fascinating nutritional benefits of plant foods go to www.naturalhealthacademy.org

    MANGO & STRAWBERRY/CHERRY SMOOTHIE
  • 2-4 cups mango chunks
  • 2-4 cups strawberries and or cherries– fresh or frozen (pips removed)
  • 2-4 cups fresh or 100% pure apple juice
  • 2-6 Granadillas – pulp removed (pips removed)
  • 1-2 cups blue berries
  • According to research , mango fruit has been found to protect against colon, breast, leukemia and prostate cancers. Several trial studies suggest that polyphenolic anti-oxidant compounds in mango are known to offer protection against breast and colon cancers.

    Mango fruit is an excellent source of Vitamin-A and flavonoids like beta-carotene, alpha-carotene, and beta-cryptoxanthin. 100 g of fresh fruit provides 765 mg or 25% of recommended daily levels of vitamin A. Together; these compounds are known to have antioxidant properties and are essential for vision and immune function.
    Fresh mango is a good source of potassium. 100 g fruit provides 156 mg of potassium while just 2 mg of sodium. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure.

    It is also a very good source of vitamin-B6 (pyridoxine), vitamin-C and vitamin-E. Vitamin B-6 or pyridoxine is required for GABA hormone production within the brain. It also controls homocystiene levels within the blood, which may otherwise be harmful to blood vessels resulting in heart disease and stroke.
    Additionally, mango peel is also rich in phytonutrients, such as the pigment antioxidants like carotenoids and polyphenols.
    Passion fruit is good in vitamin C, providing about 30 mg per 100 g. Vitamin-C (ascorbic acid) is a powerful water soluble anti-oxidant. Consumption of fruits rich in vitamin C helps the body develop resistance against flu-like infectious agents and scavenge harmful, pro-inflammatory free radicals.

    The fruit contains very good levels of vitamin-A and flavonoid antioxidants such as β-carotene and cryptoxanthin-β. Current research studies suggest that these compounds have antioxidant properties, and along with vitamin A are essential for good eye-sight.
    Fresh passion fruit or granadilla is very rich in potassium. 100 g fruit pulp has about 348 mg of potassium. Potassium is an important component of cells and body fluids, and helps regulate heart rate and blood pressure.

    Furthermore, granadilla is a very good source of minerals. Iron, copper, magnesium and phosphorus.

    MUSHROOM MOUSAKA

    A traditional Greek dish made with eggplant and minced beef – this is the vegan version

  • 2-3 leeks finely sliced & dry stir fried or with coconut oil
  • 2-4 cups coarsely grated or chopped eggplant – add to leeks
  • 1-2 cups coarsely grated carrots – add to eggplants
  • 2-4 cups mushroom pieces finely chopped – add to carrots
  • Add 1 tsp. M-A Seasoning salt
  • 1 tsp. cinnamon
  • 1 tsp. ground cumin
  • ½ tsp. ground coriander
  • Simmer gently until eggplant is well cooked
  • Add

  • 2 cups tomato puree or chopped tomatoes – simmer 5-10 minutes
  • Steam 4-8 large potatoes, cool and slice
  • 2-4 large Eggplants – sliced and dry roasted with M-A Garlic & Herb salt
  • 1-2 cups cashew cream made with 1 cup cashews, 2 heaped tsp ready made mustard
  • 1 tsp. M-A Garlic & herb salt
  • 1 cup water
  • blend until smooth and creamy
  • Layer the potatoes in the bottom of a medium – large baking dish
  • Top with mushroom, leek, veg
  • Top with sliced and roasted eggplant
  • Top with cashew cream
  • Bake at 180oC for 30 minutes until top has set
  • Serve with fresh salad

    The health benefits of Mushrooms include the following:

    Cholesterol Levels: Mushrooms themselves provide you with lean proteins as they have zero cholesterol, fats and very low carbohydrates. The fibre and certain enzymes in them also help lower cholesterol level. Moreover, the high lean protein content in mushrooms helps burn cholesterol when they are digested.
    Breast Cancer & Prostrate Cancer: Mushrooms are very effective in preventing cancer of breast and prostrate due to presence of Beta-Glucans and conjugated Linoleic Acid having anti carcinogenic effects. The Beta-Glucans, inhibit growth of cancerous cells in cases of prostrate cancer. Selenium in mushrooms is very effective in inhibiting cancerous cells.

    Diabetes: Mushrooms can be an ideal low energy diet for diabetics. They have no fats, no cholesterol, very low carbohydrates, high proteins, vitamins and minerals, a lot of water and fiber. Moreover, they contain natural insulin and enzymes which help breaking down of sugar or starch of the food. Again, they are known to contain certain compounds which help proper functioning of liver, pancreas and the other endocrinal glands, thereby promoting formation of insulin and its proper flow.

    Immunity: Ergothioneine, a powerful anti oxidant present in mushrooms is very effective in giving protection from free radicals as well as boosting up immunity. Mushrooms contain natural antibiotics (similar to penicillin, which itself is extracted from mushrooms) which inhibit microbial and other fungal infections. They also help heal ulcers and ulcerous wounds and protect them from infections. A good combination of vitamins A, B-Complex and C, found in mushrooms also strengthens immune system.

    Other Benefits: Mushrooms are the only vegetable and the second known source (after cod liver oil) to contain vitamin-D in edible form. They are rich in calcium (good for bones), iron (benefits in anemia), potassium (very good for lowering blood pressure), copper (anti bacterial) and selenium (very good for health of bones, teeth, nails, hair and as an anti oxidant). The best source of selenium is animal proteins.

    Our Recipes

    ALMOND MAYONNAISE
  • ½ cup Almonds (or cashews) – skins removed (no skins)
  • ¼ -½ cup Olive oil
  • 25-50ml Lemon juice or apple cider vinegar
  • 1-2 tsp. M-A Garlic & herb salt
  • ½ tsp. mustard powder or 1tsp mustard seeds
  • Blend well pouring in oil slowly, add water if too thick

    BANANAS AIR-DRIED

    Or baked with cinnamon, honey, raisins and coconut cream.

    BEETS – GRILLED WITH ROCKET & RADISH
  • Grilled/roasted beets
  • Rocket leaves
  • Roasted pine kernels
  • Sliced radish (lemon juice & M-A Herb salt)
  • Marinated mushrooms (lemon juice, Extra virgin Olive oil, mustard seeds, M-A seasoning salt)

    Combine & serve

    CABBAGE, CORN & ALMOND SALAD
  • 4 cups shredded cabbage
  • 2 cups corn cut off cob
  • 1 cup chopped coriander
  • ½ cup roasted and chopped almonds
  • Optional tomatoes diced and olives sliced
  • Lemon or lime juice
  • 1 Tbsp. EV Olive Oil – combine and serve
  • CASHEW & OLIVE DIP
  • ½ cup olives – pitted
  • ½ cup raw cashew pieces
  • Blend until smooth and add water if needed
    Adjust seasoning with M-A G&H salt

    Celery – WITH PEANUT BUTTER

    Nice crisp & clean celery stick, smear the hollow with M-A 100% pure peanut butter

    CHICK PEA BURGERS
  • 1 small zucchini
  • 3 – 4 spring onions
  • ½ cup cashews pieces
  • 1 cup button mushrooms
  • 2 tsp. M-A Seasoned sea salt
  • 1 can drained chickpeas
  • ¼ cup chopped parsley
  • Place all the ingredients in a food processor and blend until a stiff `dough’ is formed.

    Shape into 8 patties and grill with a little coconut oil for 5-10 minutes on each side.

    Place in lunch box with a little cashew mayo or serve with avocado salad and steamed vegetables or with home-made tomato sauce or as a patty on whole-wheat rolls.
    This is just a small taste of things to come. Now get going and make the world a better place .

    To Life! A good, long and healthy one

    CUCUMBER SLABS WITH HUMMUS OR AVOCADO
  • Slice cucumber lengthwise
  • Smear with hummus or mashed avocado (lemon juice and Herb salt)
  • Top with fresh tomato slices and season.
  • GREEN BEAN & OLIVE SALAD
  • A big handful of thinly sliced green beans
  • ½ cup Olives – pitted and sliced
  • ½ cup air dried herb tomatoes sliced
  • 8 Steamed baby potatoes or sweet potatoes – cubed
  • Fresh Basil
  • Tbsp. Olive oil
  • Lemon juice from ½ a lemon
  • M-A Herb salt – Combine & serve
  • HOMEMADE BAKED BEANS
  • 500g white beans
  • 500g tomato puree (homemade or bought)
  • 50-100g fructose or 2 apples pureed
  • 25ml M-A veg stock
  • 2-3 tsp. M-A G&H salt
  • Soak beans overnight – pour off water rinse well, bring to boil, pour that water off and boil again for about 1 hour
    Add rest of ingredients heat through and serve with a swirl if Extra Virgin olive oil.

    QUINOA SALAD
  • 500g Quinoa – rinsed very well and cooked then cooled
  • 1 packet cocktail tomatoes
  • 1-2 cups fresh basil
  • 1-2 Tbsp. EV olive oil
  • ½ cup olives pitted and sliced
  • 25ml Apple cider vinegar
  • optional – exotic mushrooms sliced
  • M-A Garlic & Herb salt – combine and serve

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