Super Sprouting

"If you don't look after your body; where are you going to live"?

I often talk to people who really want to improve their diet and overall health but genuinely can’t afford to spend more than they already are on their weekly grocery bill, which sometimes in this economic climate, is next to nothing.

Sprouting is something I often recommend. A sprout is the transitional stage between seed and plant. For very little expenditure and effort sprouted pluses, nuts and grains are nutritious, fresh, tasty and, I believe, one of the most underestimated foods available to us today.

With virtually zero effort, no preparation or cooking they are the ideal food for a busy lifestyle. Grown in your own home they are a clean safe food eaten raw, ensuring nothing is destroyed or altered in the cooking process.

Grains are the staple diet of much of the world’s population, generally ground, baked or boiled making it difficult to extract the nutrients as these processes damage the food.

Our digestive systems are not equipped to digest raw grains and pulses, of which many contain enzyme inhibitors that interfere with our digestion. Enzyme inhibitors are there to prevent seeds sprouting prematurely and can cause us headaches, stomach pains and gas, but are destroyed during the cooking process.

To sprout a seed and then consume it is a totally natural form of eating, great for your overall health. Try it and watch your energy levels shoot up and your hair, skin and nails improve.

What to sprout – There are so many to choose from! My personal favourites are; Alfalfa (contains alkaline protein, vitamins B & E, unsaturated fatty acids and calcium). Mung (amino acids, iron, potassium and vitamin C). Aduki (Vitamin C, iron and amino acids). Sunflower (vitamin B, E, amino acids, calcium, phosphorus, iron, magnesium and potassium). Have a look around your local health food store – there are plenty on offer.

Equipment - You can buy sprouting jars, alternatively any large glass jars with a neck large enough to fit your hand inside is sufficient if you cover the top with muslin or nylon mesh and secure with a rubber band or string. Sprouting jars will come with a stand which allows them to drain at 45O, if you using a regular jar be sure to have some place to prop them against.

Method – Place the required amount of seed in the jar and half fill with water. Cover the jar with cloth or screw on lid if using a sprouting jar. Leave to soak for the required length of time (each seed is different and instructions should be on bag). Drain the water off and wash thoroughly. Drain at 45o for 2 minutes.

Place the somewhere not too warm or bright (they will dry out too much) to grow. Sprouts do well in the temperature and humidity which suits us best.

Rinse and drain sprouts once a day for the next two to five days until they are sprouting and ready to eat.

How to eat – Can be added to salads, as a garnish, sandwiches, finger snacks, soups, casseroles, on crackers, stir fry, juices.

Experiment and have some fun with it. Happy sprouting.

Oh Spirulina, you taste so bad (and smell even worse)

Spirulina, a highly nutritious micro salt plant, is ridiculously good for you. A complete protein containing all the essential amino acids, it also containing a range of vitamins and minerals. This super food has many potential health benefits including boosting the immune system and energy levels, improving digestion, controlling appetite, it supports the vital organs and, due to the chlorophyll, it is a great all round detoxer. 

To aid my health condition I have taken spirulina supplements regularly due to the high levels of the essential fatty acid gamma linolenic acid (GLA) which is proven to reduce inflammation and the iron and B vitamins help combat my fatigue.

Last time I decided to have a change from capsules and bought some powder to add to my raw juice each day. I was chatting to my son as I opened the packet and he visibly recoiled as the smell came wafting out. "Mum, you've taken health too far" he said as he slowly backed away. Sniffing the contents I had to agree he had a point.

The first time I added it to my juice didn't go well. It wasn't entirely the taste (although that was bad enough) but the stench turned my stomach every time I took a sip.

Now braver people than I may be able to add this to water and knock it back but not me so I set off on a quest to make it more palatable.

There are a myriad of recipes online all claiming to make spirulina more palatable and I have tried many. I couldn't find one which masked the smell and I found them hard to tolerate. When it came to juices the only way I found to tone down the taste was to add 2 teaspoons of apple cider vinegar. 

Next I decided to add to food. I tried David Wolfe's spirulina and chocolate ball recipe. 

¼ cup hempseed
½ cup raw cacao powder
1-2 tbsp spirulina
3 tbsp virgin coconut oil
2 tbsp raw honey
1 pinch sea salt

You mix all ingredients together, roll into balls and freeze for 15 minutes. You can eat straight from the freezer.

My husband liked these but I could still taste the spirulina, although I couldn't smell it anymore. (it is worth noting that different brands have slightly different taste and smells so it is worth shopping around to find a brand that suits you).

As a last ditch attempt before I added the powered to empty vegetarian capsules I thought I would try a smoothie. I blended almond milk with a handful of frozen berries, 2 tsp spirulina, 2 tsp cacao powder, 2 tsp flax seeds and 1 tsp agave nectar. Success - it tastes (and smells) fantastic.

I would love to know of your spirulina experiences. 

Make your own Almond Milk

It is super easy to make your own almond milk with a little forward planning.  Loaded with minerals, vitamin E, calcium, magnesium and potassium - this dairy free milk also tastes delicious.

To make you will need 1.5 cups of raw almonds and a straining bag. (Most people used blanched almonds but I don't worry as you strain it all at the end anyway).

Soak the almonds in water to soften - overnight is best but at least 4 hours.

Strain the water from the almonds and place in blender with 1 cup of water. 

Blend until they become a smooth paste (this doesn't take long at all). Don't worry too much about the appearance at this stage. This is particularly unattractive as the almonds weren't blanched.

Add another 3 cups of water and blend again until smooth and frothy.

Now you can, if you wish, add something to sweeten the milk and give another blitz (i.e a couple of dates, cinnamon, honey, syrup or vanilla). I personally sweeten mine when I wish to drink but leave unsweetened in the fridge so I can cook savoury sauces with it. 

Strain (I use a jam straining bag).  You can (just) see the skins are retained in the bag.

Bottle and enjoy. 

Store the milk in the fridge until you want to use. I freeze some too (remember not to overfill containers as will explained a little when frozen).

Homemade chocolate recipe

There has been much controversy the last few years regarding chocolate. First you should eat it, then you shouldn't and then you should only eat it whilst standing on your head whistling the MASH theme tune (ok I made the last one up).

I always have a tub of homemade chocolates in the fridge to dip into and love experimenting with different flavours. This is one sweet snack that's full of an incredible amount of antioxidants and serotonin (the happy hormone) you can enjoy guilt free.  To make: -

Gently melt 1/2 cup cacao butter in a glass bowl over a pan of hot water. Do this slowly and your patience will be rewarded with a batch of super smooth chocolate. If you try to rush this step the butter is likely to separate and then cannot be salvaged.  Once melted add 4 tablespoons of agave or maple syrup and  3 tablespoons of cacao powder. Mix together and then taste. If you want it sweeter or more chocolately then add more powder or sweetener. The consistency will be quite thick now. Pour into silicon moulds and freeze or place in fridge until set (approx 30 mins in freezer). Store in the fridge.

Play around with different flavours once you have perfected the basic recipe. Vanilla bean paste, grated orange rind, toasted almond and raisin and peppermint are all favourites of mine (not all together)!

Cashew nut cheese with fresh salsa

My husband and I love to sit down with a snack once the kids are in bed and this is one of our favourites. Packed full of vitamins, minerals and protein, the tangy salsa accompanies the creamy cheese perfectly. 

For the cashew cheese blend the ingredients for about 5 minutes until smooth and creamy (yes it's that simple). (Store any leftovers in the fridge).

                                                  6 oz cashew nuts

                                                   75 ml olive oil

75 ml water

1 tablespoon tahini

1 tablespoon of nutritional yeast

1/2 teaspoon garlic salt

Juice of 1 lime

For the salsa place one, deseeded red pepper in blender and lightly pulse (or finely chop). Pour into a bowl. Lightly blend a handful of cherry tomatoes. Add to peppers and add 2 tablespoons of corn, a sprinkle of chilli flakes and 2 teaspoons of apple cider vinegar. Season to taste and give a good mix.

Make your own almond butter

Making your own almond butter is super easy, if a little time consuming, and best of all you know exactly what's in it. Almonds are a great source of  vitamin E, fibre, B vitamins, magnesium, copper, manganese, calcium and potassium as well has essential fats. 

I use almond butter for many recipes but my kids enjoy spread onto toast and for dipping celery and apple into. Deliciously creamy, add it to your oatmeal or put into yoghurts or smoothies. 

I begin by lightly toasting almonds - I prefer the end flavour but this is not a necessary step.

Next place into a blender (use the metal blade) and switch on. Now depending on the blender you use this could take around 20 minutes so if you feel your blender may overheat switch off and give it a rest. I generally give mine a five minute break halfway through.

The mixture will being to look like breadcrumbs - you are on your way!

As the almonds release their oil the mixture begins to get creamy - using a plastic spatula gently push the mixture back to the bottom (you may need to do this several times).

When the mixture begins to clump together like a dough you are almost there - keep going!

It should end up beautifully creamy. Place in a jar in the fridge to set and enjoy.

Raw vegan brownies (only 4 ingredients)

These brownies are my go-to snack when I have my sweet tooth head on. With only 4 ingredients they are super quick to make and ready to eat in only 60 minutes. Oh and did I mention they are crazy good too?

I use medjool dates as they are extra sweet with a yummy caramel like taste.  A fantastic source of fibre they also contain potassium, magnesium, copper and manganese. Packed full of nutrients a regular addition of pecan nuts in the diet help decrease LDL "bad cholesterol" and increase HDL "good cholesterol" levels in the blood. The raw cacao powder is rich in antioxidants, EFAs along with other essential vitamins and minerals such as vitamins B and E, magnesium, calcium, sulfur, zinc, iron, copper, potassium and manganese.

The liquid sweetener can be of your choosing. I did use Agave for this batch (I don't always) but you need to weigh up the high fructose content against the fact it is low glycemic sweetener; it's personal choice and I tend to regularly vary my ingredients. Maple syrup or honey would work just as well.

To make a big batch (you can half if you wish) take: 

8 oz pecans

10 oz medjool dates

3 tablespoons of cacao powder

2 tablespoons liquid sweetener 

Place nuts in a food processor and blend until they become crumbly. throw in the other ingredients and blend until it is well mixed and sticky. Place on a baking tray or silicon loaf tin and freeze until set (usually around 60 minutes). Store in the fridge. 

Yonana (what's my name)?

“A crust eaten in peace is better than a banquet partaken in anxiety.” Aesop 

I will hold my hands up and admit I am a nutritional therapist with a sweet tooth. I may know all about the ultimate diet but that doesn’t stop me wanting the odd slice of cake. Dining out on special occasions I always check out the dessert options on the menu before selecting my main course.

I was more than just a little bit excited therefore when I heard about the Yonanas machine, a contraption that claimed to turn frozen fruit into soft serve ice-cream in minutes. 

Having some Amazon vouchers I decided the chance of fat free, guilt free, nutrient packed desserts too tempting to resist and before I knew it I had clicked to purchase and it was on its way.

So are they as good as they claim? Yes. Simply freeze the fruit of your choice, remove from the freezer 5 minutes or so before you use and insert into the machines chute pushing down with a plunger. 

To produce an ice cream consistency you need a banana base which you can either eat as it comes for a pudding packed full of vitamin A, vitamin C, calcium, iron, thiamin, riboflavin, niacin, pantothenic acid, vitamin B6, potassium, phosphorus, magnesium, zinc, copper, and even protein. Add in other fruits and nuts like raspberries, strawberries, blueberries, peanuts and almonds you add more nutrition including vitamin K, magnesium, folate, calcium, manganese, and dietary fibre, and loads of antioxidants, making Yonanas one of the healthiest desserts around.

I have experimented every night with various fruits (omitting the bananas produces a sorbet)  We had great fun the other evening with friends over customising our own and adding a variety of other ingredients such as mint chocolate, frozen expresso cubes and cookies.

All in all I am really happy with my purchase. The children have been having one every day in the hot weather not noticing the difference between the Yonanas and ice cream. Although I still monitor their sugar intake (even natural sugars contained in fruit) I don’t have to consider all the nasties you find in a tub of store bought ice cream.

Easy to use, economical (you don’t need huge amounts of fruit) and quick to clean, this is one gadget that won’t be gathering dust in the back of the cupboard.