Recipes

This is a recipe to give you a taste of my detox workshop. It is packed full of ingredients that will help detoxification, and delicious and quick too.


Salmon with baked sweet potato


Ingredients (serves 1)
1 salmon steak
1 large sweet potato
1 large handful watercress, washed
1 large handful baby spinach, washed
1 small handful mixed seeds 
1 tbsp finely chopped parsley
1 tbsp finely chopped basil 
1 clove garlic, crushed
1 tbsp extra virgin olive oil
squeeze of lemon juice
A little extra lemon juice and extra virgin olive oil

Prick the sweet potato, brush lightly with olive oil (not extra virgin, as it is going to be heated), and bake in the oven (200C) for about 45 mns. If you are short of time, microwave the potato for 10 mns on full power, then crisp in the oven for 10 mns. 

To cook the salmon: brush lightly with olive oil, then steam for about 10 mns, or wrap up the steak in a sealed foil parcel, and bake in the oven with the potato for about 15 mns. 

Combine the spinach and watercress leaves, drizzle with a little oil and lemon juice, and top with the seeds.

Combine the garlic, parsley, basil, olive oil and lemon. You can use a food processor for that. 

When the salmon steak is cooked, drizzle the garlic mixture over it, and serve with the baked sweet potato and the leaves.
 

Coconut recipe


Coconut oil has been wrongly accused of contributing to heart disease by raising cholesterol. This is true of highly processed hydrogenated coconut fat products, but unprocessed coconut is truly a superfood. It contains medium chain fatty acids which help the immune system, raise beneficial cholesterol levels and promote weight loss. It also tastes delicious and is easy to use. Add unsweetened, shredded coconut to muesli, crumble toppings, even salads for a nice crunch. Coconut is also delicious in curries, such as this chicken curry:

Ingredients for 4:

1 tbsp coconut oil
1 medium onion, finely chopped
1 garlic clove, peeled and crushed
1 red chilli, seeded and finely chopped (or ¼ tsp chilli powder)
½ tsp curry powder
½ tsp ground cumin
½ tsp ground coriander
½ turmeric
Handful coriander leaves, chopped
Juice of 1 lime
200ml tinned coconut milk
100ml chicken stock
4 chicken breasts, each cut into 4 or 5 pieces

In a casserole melt the coconut oil then add the onion and garlic and cook on low heat for a few minutes until softened but not coloured. Add the spices and cook for a further 2 minutes. Then add the lime juice, chicken stock and coconut milk and simmer for 2 minutes. Add the chicken pieces to the sauce and cook for 10 minutes just under simmering point. Check the chicken is cooked through and add the coriander leaves. Serve with basmati rice, sliced bananas in lime juice, and vegetables.
 

Feel good recipe


With the cold and gloom of winter, it is tempting to try and boost one’s moral with a large bar of chocolate or a packet of crisps. But this will only make you feel sluggish and heavy! Instead, good healthy food can make a real difference to how you feel and make it less likely that you will reach for the junk food. Try starting with a really good breakfast that includes proteins. This will ensure your blood sugar stays even, which will help your mood and energy greatly. Here is my favorite recipe for Bircher Muesli.

Bircher Muesli (generous serving for 1)
In the evening put 2 small handfuls of rolled oats, 1 tablespoon desiccated coconut and 1 tablespoon finely chopped hazelnuts in a cereal bowl and cover with just enough water to moisten. Cover the bowl and leave overnight. In the morning, stir evaporated (not condensed) milk in the oat mixture until the desired consistency has been achieved. Top with a chopped apple and a small handful of mixed nuts and seeds, and a little bit of honey, and enjoy!

There are endless variations to this recipe. If you don’t digest milk easily, this works well with coconut milk. In this case soak the oats in coconut milk, not water, and add coconut cream or milk in the morning. Dried fruits are delicious, and berries work very well too. 


Orange and avocado pudding

Would you like to get in shape for summer but your fondness for puddings is your downfall? Try this exceedingly simple but absolutely delicious recipe!
Blend together in a food processor the flesh of 2 oranges and 1 avocado and 4 medium size dates. Eat chilled and decorated with chopped pistachio nuts and orange segments (decoration is important because the green colour is very un-pudding like!)


Miso soup

This is a quick and delicious soup that's perfect for boosting levels of photo-oestrogens, particularly useful during the peri-menopause. 

Ingredients for 4
6 spring onions, sliced
2 cloves garlic, finely chopped
100g water chestnuts, chopped
2 carrots, chopped
2cm piece ginger, grated
½ tin black-eye beans
1 tbsp olive oil
1l vegetable stock
1 to 2 tbsp miso paste

Gently cook the onions, garlic, ginger, carrots and water chestnuts in the olive oil for about 5-10mns. Add the stock, miso and rinsed and drained beans. Stir until miso is dissolved, then bring to the boil for 2mns. Turn down the heat and cook for a further 5mns.

Warning: include(features/blog/app/views/pjLayouts/pjActionLoad.php): failed to open stream: No such file or directory in /home/sites/3b/f/fe7963997d/public_html/nutritional-therapy/index.php on line 238

Warning: include(features/blog/app/views/pjLayouts/pjActionLoad.php): failed to open stream: No such file or directory in /home/sites/3b/f/fe7963997d/public_html/nutritional-therapy/index.php on line 238

Warning: include(): Failed opening 'features/blog/app/views/pjLayouts/pjActionLoad.php' for inclusion (include_path='.:/usr/share/pear') in /home/sites/3b/f/fe7963997d/public_html/nutritional-therapy/index.php on line 238