elcome To My Food, Health & Vegetable Gardening Blog, Non Profit & For The Community, I Encourage You To follow on Facebook & Share It With Your Friends and if you copy/publish the information/recipes for commercial and non commercial use I ask you to give credit to me or Health Kitchen as it has taken many hours of research, study and experimental cooking to come up with the recipes. The photos are copyright.
Some time has passed since I have added to my blog as I have bursitis in my shoulder and tennis elbow and typing on the computer aggravates it. I have not been able to do anything including paint, garden and my partner has had to clean professional cleaners in for the past few months - which I am enjoying greatly as they do a far better job than me! My arm is getting a little better and can now paint for 30 minutes a day and I have been working on a 2m long family portrait painting commissioned by a client in Europe - I will be posting some pictures on my art gallery site next week and will link it so you can have a look. I came across this recipe and I thought I would share it with you. Enjoy!
I have just re-read the book
"Power Foods For The Brain" by Dr. Neal Barnard
Clinical researcher and associate professor of medicine at the George Washington University School Of Medicine and Health Sciences and I highly recommend it. He discusses what scientists are finding as a common denominator in alzheimer & dementia brains and in a nutshell plaque build up in the brain is caused by animal fats (including cholesterol from shellfish) and excess metals i.e. iron, copper, zinc, aluminium, & mercury. Sources of excess metals include unfiltered tap water, copper pipes, foil, packaging, multivitamins, cast iron cookware, fortified breakfast cereals, meat, organ meats, fish, shellfish, frozen pizza, tinned foods, soda cans, baking powder, antacids, antiperspirant, tea (camellia sinensis - contains aluminium in the leaf). Copper plus bad fats daily - saturated and hydrogenated/trans fat is showing to be harmful to the brain that includes dairy - (be careful because olive oil also contains 14% saturated fat but overall is a very good one to use.) Salmon is about 50% fat - 15-30% is omega 3 & the other 70 to 85% is saturated & unsaturated fats. His recommendation is to consume no animal foods at all but have a low fat, low sugar diet based on the following foods:
Which foods are helpful for the health of the brain?
Fresh foods are far more effective than vitamin tablets.
Through walnuts, almonds, hazelnuts, pine nuts, pecans, pistachios, sunflower seeds, sesame seeds, and flaxseeds.
Fresh broccoli, kale, spinach, asparagus, green leafy vegetables, beans, peas, citrus, rock melon (cantaloupe), wild rice also contains folate.
Whole grains such as oats, barley, green vegetables, beans, legumes, sweet potatoes, bananas and nuts.
Fortified rice, almond or soy milk, B12 chewable supplement, breakfast cereals.
Also helpful are orange coloured fruits and vegetables, blueberries, apples & pears & other bright coloured fruits and vegetables. This kind of low fat plant based diet is also helpful for the prevention of cardiovascular disease.
Efficient Blood flow throughout the human body is helped by daily exercise - your brain makes up 2% of your body but uses 20% of your blood supply.
Linking, language learning & sites like Luminosity are helpful.
Menu Plan & Recipes
Dr. Barnard also has a menu plan and recipes in his book.
Also I have written the long awaited blog about the importance of living food i.e. sprouts and micro greens in your diet. Info on how and why here.
I thought I would encourage you to send in healthy recipes you like & any veg garden stories/ tips you would like to contribute, your name will be on the recipe or story and you must include a good quality clear photo of the dish or a suitable photo for the veg garden story. There is some criteria as follows:
must be vegetarian or vegan
low in salt, fat, sugar
recipes that you have tried and enjoyed
Veg Garden Stories:
must be organic or/biodynamic in practice
With all of the politics spin that we are being saturated with I would like to encourage you to write an email to your politician about a few topics that are crucial to your health and the health of the natural resources of our great country. Recently on The 4 Corners programme it was revealed that some chemicals used by our farmers on crops, pasture, animals etc. contain dioxins 7 times higher than the legal limit - this has been discovered by random testing at Brisbane University & 4 Corners also did some random testing.
This means that our farmers may be (they may not even be aware) are using the equivalent to DDT/ Agent Orange - this noxious chemical was used in the Vietnam War to defoliate the forests. The US government never bothered to clean up this mess and it still affect water supplies, crops and farming today and babies are still being born with birth defects. The chemicals are being imported from China and India and there is no regulation or testing - nor is there any regulation to monitor what and how much chemicals the farmers use on their crops. A large portion of the Great Barrier Reef has been destroyed by chemical run-off from farmers land and the increased population of the Thorny Starfish due to fertilisers in the water. The population does not want to see this degradation of our environment occur nor be subjected to toxic chemicals that cause cancer.
Also in the news is the exposure of synthetic honey that is being imported from China and re-labelled in Australia and exported to the US & UK. The "honey" contains aluminium and antibiotics and no honey at all! We need better labelling laws and lab analysis inspections of all imported food products so that we know they are safe. NZ have destroyed their reputation as a clean green food supplier as due to their free trade agreement with China, they can import food from China, re-badge it as NZ product and sell it to Australia.
Labelling laws need to be changed so that we know exactly what is in our food and now is the time to pressure our politicians.
Soy & tofu are an excellent low fat source of protein, calcium and amino acids lysine and tryptophan. Tofu in particular is so versatile - it can be marinated, blanched, baked, grilled, steamed, blended into mayonnaise, cream cheese, salad dressings or smoothies made into desserts added to soups or salads to make an quick easy meal. For soy to be bad for your health you would have to consume a lot of soy and China has been eating soy for 1000`s of years and have one of the lowest cancer rates in their population. According to registered dietician Jack Norris in his book "Vegan For Life" The position of the American Cancer Society is that breast cancer patients can safely consume up to 3 servings of traditional soy foods daily and that new studies show women who consume soyfoods after diagnosis of breast cancer have an improved prognosis. A Chinese study of 5000 women with breast cancer found that those who consumed 2 servings of soy per day after their diagnosis were 1/3 less likely to have a cancer recurrence or die from the disease. Asian men who consume higher amounts of soy are 30% less likely to develop prostrate cancer but a diet high in dairy products could raise the risk for prostrate cancer.
Overall there is now a large body of scientific evidence and research that concludes : a plant based diet is the best diet for health and longevity.This could be a very convincing argument for a vegan diet I say!
I have a tasty recipe for Tofu Turkey - cooked as a roast and it is delicious served with all the roast vegetables and gravy, also great sliced cold in wraps or diced and added to a stir-fry.
Its amazing how quickly & vigorous the nastursiums grow, I picked a few and painted a still life - have not done this for over 10 years and with a little more practice I may get the painting right! Have not done a post for quite a while as I have been busy painting my next solo exhibition which will be in sydney 5th September 2013 and all are welcome to come along to the opening or if you know anyone in Sydney who may like to come let them know.
There are food co-ops located in suburbia and some country towns and they are a great way to save $ and shop for organic produce and groceries at near wholesale prices and be involved with your local community. You can check with your local council where the nearest food co-op is located and gatherings are usually on a friday morning and a re all voluteer run. Life membership is around $20 and you are expected to help set up and pack up on a roster basis. You can get everything organic from shampoo to broccoli and sometimes home grown veg is also for sale. You need to order a week in advance and be prepared to collect your order on friday mornings. The Aldgate Co-op is conveniently located in the community hall in Aldgate, Adelaide Hills and the contact if you would like to come and have a look is Jane and her email: firstname.lastname@example.org There is another food co-op at the Glandore community centre.
Real wholegrain sourdough with sprouted grains is nutritionally superior to commercial yeast bread including wholegrain loaves. Commercial bread contains flour and grains that have been sprayed with herbicides, contain a lot of salt and preservatives - even if the label says it is preservative free. Some sourdough breads available are not really sourdough and still contain commercial quick rising yeast. Real sourdough takes 12-15 hours or more to rise and the wild yeasts digest the gluten (protein) in the flour and the long soak of the grains makes all of the vitamins and minerals much more bioavailable. Those that have gluten intolerance, allergies and inflammatory skin and gut conditions may benefit greatly from eating real sourdough. In a study in Italy it has been shown that coeliacs can tolerate real sourdough bread. The bread recipe I am about to share with you is based on a traditional Danish rye that I have altered and tweaked to make it more nutritious and easy to make. There is no kneading involved at all and the recipe will make 2 smaller but long loaves or 1 very large loaf. It is important to follow the recipe exactly. You have to wait until the following day before you can cut into the loaf as it needs to set, I then slice the whole loaf and package into smaller amounts and keep in the freezer.
There is very little ground flour in this recipe because even ground wholemeal flour is not low GI enough or nutritious enough, so most of this bread is made up of whole grains. I buy 5kg bags of Four leaf brand (organic) cracked rye, cracked wheat, whole rye & wheat flour and place it into non bpa plastic tubs. Join your local food co-op for near wholesale prices or order through organic grocers. I do not buy larger sizes as it is important to have the grains as fresh as possible.
The wild yeasts in sourdough like us, are very sensitive to chemicals and metals, so it is very important to use glass bowls, wooden spoons and pure water with no chemicals. You will need a large mixing bowl, sturdy wooden spoon, glass jar, and two smaller loaf pans for this recipe. I am going to teach you how to make your own starter (also known as a mother), some starters are 100`s of years old and if fed every week, you can keep it indefinitely.
How to Make A Starter
- 1 Cup Buttermilk (with live cultures - from an organic grocer)
- 1/2 cup organic rye flour
- 1/2 tsp salt
mix the above ingredients together in a glass jar, the mixture should be thick pancake batter consistency, add a little filtered water if needed. Leave jar on the kitchen bench, uncovered for 24 hours. Next day stir the mixture and cover with a paper lid. Stir the mixture everyday and leave out on the kitchen bench (do not refrigerate) On day 6 add another 2/3 cup of whole rye flour and 1/2 cup of water and mix. The starter will be ready to use in 8 hours.
If you plan on making bread every 2 or 3 days then leave the starter out on the bench, discard 1/2 cup of the starter every 8 hours and then feed it 1/2 cup of flour and 1/2 cup of water every day. If you only want to make bread every few weeks you will need to keep 1/2 cup of starter ( use 1/2 cup of the raw dough) in the fridge in a sealed glass jar. You will have to feed this starter once a week while not in use, to do this discard half of the starter and add 1/2 cup of organic whole rye flout and 1/2 cup of spring water and mix through, place back in the fridge.
When you need to make some more bread, 2 days before, get the starter out of the fridge, discard half of it and feed it 1/2 cup of whole rye flour and 1/2 cup of water every 8 hours for 2 days. Your starter will then be ready if it is nice and bubbly. If your starter is not bubbly keep feeding every 8 hours until it is ready. Dont forget to keep 1/2 cup of raw dough to keep in the fridge in a small glass jar to use as your starter for next time you want to make bread.
Active sourdough starter has doubled in size and has plenty of air bubbles.
Sourdough Bread Recipe
Step 1, Soak Grains 8 Hours Before
- 51/2 cups of pure water
- 4 cups organic cracked rye grains
- 1 1/4 cups organic cracked wheat grains
- In a bowl add the grains and water, cover and let soak for 8 hours or more. I do this in the morning and after dinner that night I make the bread, let it rise overnight for 12 - 15 hours and bake mid - morning the next day. The longer you let is rise, the more sour it will be.
Step 2 - Mix Wet Ingredients
Ingredients: wet ingredients first into a smaller bowl
- 3/4 cup cooked barley (I cook up a batch and keep it in 3/4 cup size ziplock bags in the freezer for convenience.)
- 1 cup sourdough starter
- 1 cup pure water
- 1 tablespoon molasses
- Mix all the wet ingredients together quickly with a whisk and set aside. Minimise contact between metal whisk and starter.
Step 3 - Mix All Dry Ingredients
- 1 & 2/3 Cup organic wholemeal flour
- 1 cup organic whole rye flour
- 1/2 cup raw linseeds
- 1/2 cup raw sunflower seeds
- 2 tsp salt
- 1 tablespoon ground wakame seaweed (or kelp granules)
- Mix dry ingredients in a very large non metal bowl and add the wet ingredients and soaked grains. Mix thoroughly with a sturdy wooden spoon. Line two loaf tins with baking paper and divide the mixture between the two tins, pat down and sprinkle with sesame seeds and pat down. Cover with plastic or foil and leave overnight for 12 - 15 hours. The loaf will only rise by 50% as it is a moist, dense loaf (and delicious!).
- The next day, sprinkle or spray the loaves with water, cover with foil and place into a 190 degree oven, set the time for 90 minutes. After 40 minutes, remove the foil lids and turn the loaves around. The loaves need to be cooled on a wire rack, covered and left for a day before slicing.
- I add seaweed for iodine and minerals, I purchase Clean tasmanian wakame and blend it to a powder and keep in a jar. You cannot taste the seaweed in this recipe.
Due to a close bushfire threat (only 10 minutes away and heading this way) I will not be writing a blog this week. Hopefully next week I will be able to do a small post and the week after will be the no - knead sprouted sourdough recipe (and hopefully a video).
Shoppping: "Nuts About Food" 47 Glynburn Rd. Glynde, SA is a bulk, direct to the consumer business with very good prices on nuts, legumes, chia seeds, dried fruit, flours, quinoa, seeds and some organic produce. It is worth paying a visit. and you can also shop online - Let them know that I sent you.
To all the mothers have a wonderful family day on Sunday.
The segment about my garden on Today Tonight on channel 7 will go to air on 24th April so tune it if you can...Also I will be opening my Art Studio, to the public on May 4 & 5 so email me if you need the address, also my neighbour who has a wonderful Japanese inspired garden is opening that same weekend as part of the Open Garden Scheme and the Autumn Garden Festival in Stirling is on that weekend also.
I have some more reasons to change your diet to a plant based diet - a CNN report about Bill Clinton`s weightloss and diet change. Here is a recipe for a weightloss smoothie to get you started, and remember to drink plenty of water to flush out those toxins (2L per day). Replace 1 or 2 meals a day with a vegetable based smoothie with non dairy protein and plenty of fibre and some almond milk. Cut right back on caffeine or eliminate while trying to lose weight as it is an appetite stimulant and a drug, no alcohol, refined flours (white or wholemeal), no white foods like potato, rice, crackers, biscuits, no sugars or processed oils, minimum salt . Water sautee` , steam and bake instead of frying & Include complex carbohydrates that are also high in protein - lentils, chickpeas, kidney beans, tofu, soy, tempe etc. salads twice a day, 1 1/2 cups steamed leafy greens and no more than 1/4cup of raw nuts 3 times per week while trying to lose weight. You must exercise for at least 30 minutes every day as weight loss is simply burning more calories and eating less calories - so you may as well improve your total health at the same time by consuming vegetable based smoothies full of enzymes, vitamins and minerals. Dairy protein shakes contain an isolated, concentrated animal protein called Whey, and I do not recommend these for health and ethical reasons (if you knew what those cows go through I am sure you would agree with me.) Whey powder may contain concentrated hormones, pesticides, herbicides, antibiotics & pus from mastitis. Cows milk is to grow cows and it is a myth that we need it in our diet. It is better to use a soy or pea protein powder instead.
Please seek medical advice before embarking on these changes.
The Health Kitchen Blog will be changing from weekly to fortnightly posts as I am busy painting my next exhibition in Sydney for September 2013.
Weight Loss Summary:
- Exercise 30 minutes every day plus 10 minutes of yoga stretches
- Replace 1 or 2 meals with a high fibre, veg protein smoothie
- Drink 2L water every day
- Take 3 x 1000mg B12 supplements per week
- Steam, bake, water sautee`
- 2 large leaf based salads per day
- 1/2 - 1 cup of legumes eg. chickpeas, lentils, kidney beans, tofu, tempe
- Soups eg. broccoli, kale (not white potato & cream!)
- no processed oil but have 1/4 cup raw nuts 3 times per week, a tblsp of avocado in your salad, raw nut and chia gel based salad dressings
- no added salt - use Herbamare diet seasoning, spices
- No caffeine, no alcohol, no commercial fruit or veg juices, diet soda/soft drinks
- no sugars that includes cane sugars, honey, agave syrup, maple syrup, molasses
- Include citrus, strawberries, kiwi fruit, blueberries, pear, green apples 1/2 -1 cup per day.
- include probiotics to help with cravings & gut flora
- Juice fast 1 or 2 days per week (optional but good for you)
- Good multivitamin if you need one
- Vitamin C 4000mg every day (see Step 3 To Excellent Health)
- If you want to have a an occasional piece of bread choose a dense sprouted whole grain loaf like essene (I will be doing a video tutorial on a sprouted grain rye sourdough soon)
- Think positive thoughts, surround your self with positive people, include 2 tsp of raw cacao powder 3 times per week in your smoothie as it contains 26,000 antioxidants, tryptopan which you need to make seratonin (this is what makes you feel good), iron, potassium, magnesium, calcium and more.
Just to let you know that I was interviewed today by the Tv show "Today Tonight"
The current affairs show is on channel 7 and it is a good new story about the garden and why I am a keen vegetable grower, they will also be featuring Jeremy Cordeux`s garden and Steve Hailstone. My new blog will be promoted on Today Tonight face book page which is great! The show will be aired on Monday 22nd April (unless they change this) and will be advertised on the weekend, you can probably view it on their website.
Higher primates (including humans) and guinea pigs cannot make vitamin c and so it must be ingested daily.
I believe that we should get most of our vitamins and minerals from food and vitamin supplements are only for supplementation to an already excellent diet. We are not always perfect (including myself!) nor can we always rely on the nutrient content in the food we buy due to freshness and farming methods so I choose to take vitamin C powder that has been buffered to make the PH neutral. Pure vitamin c is acidic so it is important to make it ph neutral - this can be done by adding 1/2 tsp of good quality carb soda (I use Bobs Red Mill as some brands contain aluminium and it is not on the label due to slack labelling laws) to 1 tsp of pure Vitamin C powder. This amount will give you about 4000mg of vitamin C, I then dissolve this into a small glass of water with the juice of a lemon and a pinch of cayenne pepper. This is a good drink for your whole body, a liver cleanser and I have it every morning. The RDA (recommended dosage allowance) for Vitamin C for humans is 60 mg, for guinea pigs it is 15 times higher and gorillas eat 4000mg per day! I don`t think the RDA is correct for humans...
Vitamin C has been used successfully intravenously to treat cancer instead of chemotherapy by medical practitioners in the US and in the book "Doctor Yourself "by Andrew Saul PHD he writes that Vitamin C can replace antibiotics, antihistamines, antitoxins, antipyretics and anitviral drugs at saturation levels - mega doses to bowel saturation. He also says "Taking vitamin C will help to keep colds and flu away, improves fertility, good for eye health, helps with Alzheimers, asthma, cancer, cervical dysplasia, diabetes, fibromyalgia, receding gums, heart arrhythmia, hepatitis & cirrhosis, immune dysfunction, kidney stones, laryngitis, menopause, multiple sclerosis, Parkinsons disease, platelet formation, schizophrenia & psychosis" I highly recommend his book Doctor Yourself & the Site Orthomolecular Medicine and to view the 60 Minutes Program story about a farmer in NZ with swine flu, nearly died and Vitamin C saved his life.
How much vitamin c you take depends on your deficiency - a good friend of mine had to take 36,000mg to get rid of hay fever, so if you have a mega deficiency you will need a mega dose. whatever your body does not need it will be eliminated through your urine. It is a myth that Vitamin C causes kidney stones and no one has ever died from too many vitamins, but I have read that 100,000 people per year in the US die from prescription drugs.
I have found that Vitamin C helps to keep me well and a year ago I was struck with iritis in my left eye (inflamation of the iris) and the opthamologist put me on 6 weeks of steroids. It went away but came back 6 months later, so I went off all tea, coffee, & alcohol and started taking high doses of Vitamin C, Bilberry and Curcumin and the Iritis went away without having to take any steroids. The eye contains high levels of Vitamin C, something the specialist did not even mention. Captain Cook used sauerkraut for vitamin C on his voyages to keep scurvy away. If I ever feel like a virus is trying to invade my body I take 4000mg of buffered Vitamin C every 30 minutes until bowel tolerance and I always feel better almost immediately!
Dietary C is also very important because your body will not absorb plant based iron called nonheme iron unless there is Vitamin C present in the gut at the same time. Vitamin C is very heat sensitive and is destroyed when heated above body temperature so it is important to add raw fruits or vegetables such as red capsicum, citrus, raw kale, cauliflower, strawberries, collards or sauerkraut in the same meal and always include them in your salads.
Trust you all had a great easter break. We had a lovely family & friends Easter down at the south coast with a few beach walks and a little boating but way too much drinking!! I must say it can be difficult to say no to a lovely glass of wine but as I get older the less my body can tolerate so now I need to have a break from it. This week I am sharing a delicious soup recipe that is very easy to make and is a very good staple. Most of the enzymes and vitamins have been destroyed by heat but the minerals are retained in the liquid this is why soup is an important part of your diet. Soup that has been blended makes it easy for your body to absorb the nutrients. Kale and Pea soup is an easy way to eat plenty of Kale or other dark leafy greens and is tasty enough to serve at a dinner party. It also contains seaweed as most Australians are iodine deficient and its great you cannot taste it in this recipe. You can also sprinkle some chia seeds on top for some extra protein, calcium and omega 3. Recipe here
Next week I will writing about a very important topic - Vitamin C & the role it plays in body functions and disease prevention. It is step 3 to excellent health.
Chocolate contains 26,000 antioxidants, blue berries 2400, prunes 4700.
As a special treat for Easter I have been developing a raw chocolate brownie recipe for the past few weeks and I must say that I have been enjoying the trials! The resulting recipe contains high iron, magnesium, calcium, protein, fibre, omega 3, polyphenols, anti oxidants, manganese, zinc, copper, chromium. Below is a video of David Wolfe - an enthusiastic user of raw chocolate an interesting and informative video. Enjoy this high nutrient special treat that will also give you an energy boost if you include the maca powder in the recipe. Have a wonderful easter break. This weeks recipes here.
I have also posted 2 other new recipes this week - a delicious rocket, pea, and artichoke salad with a dressing that has kelp granules added, I have added this as most Australians are iodine deficient and we need iodine for thyroid & brain function and seaweed is the best way to add it to your diet - you cannot taste the kelp in the dressing. I have also substituted most of the olive oil for chia seeds and cashew mayonnaise as it is much healthier and offers many more nutritional benefits than processed oil. With this salad you could add blanched tofu cubes or cooked chickpeas and you would have a main course. The other recipe is a tasty black eyed beans and mushrooms dish as a main.
PS. if anyone has any ideas about how to get the word out about this site without spending money please let me know. Cheers, Chris.
Arthur Nanotti is an inspirational 94 year old who is very fit and healthy for his age. He takes no medication apart from a puffer, is still living in his own home and digging in his garden and still growing vegetables! I think he is an amazing person and a stand out example of the effects of growing your own vegetables (may be good genetics as well).Read More
The benefits of consuming high quality vegetable juice are powerful. Abundant in living vitamins, minerals, amino acids (proteins) and enzymes and it has an alkalising effect on your body. Enzymes are important to assimilate the nutrients into your bloodstream. We are born with digestive enzymes but as you age it is very helpful to add living enzymes to your diet. Enzymes assist with the conversion of food to nutrients that areRead More
I believe that the first step to good health is to repair your gut and re-propogate it with plenty of good bacteria. To do this I recommend that you abstain from any foods that are likely to cause inflammation and make your body acidic for example dairy, gluten, caffeine , sugar, alcohol, animal products. Candida albicans is yeast that occurs naturally in your gut but it is very easy to get get enormous overgrowth by overfeedingRead More
I am still picking tomatoes and am busy making passata (Italian Sauce) and dehydrating some of them for the winter ahead. The dehydrated tomatoes have nothing added and simply taste amazing. I dry them until still a little soft and then pack into small bags and freeze. I like to do things the easiest and quickest way possible so here is the link to my easy sauce recipe. Tomatoes are very good for you as they contain an antioxidantRead More
There is a minefield of information out there but I would like to keep my message very simple - whole food is the answer. The closer a food is to its natural state the better it is for you. For example, in a grain of wheat most of the beneficial nutrients live in the outer layer which is removed and discarded in processing the wheat into flour. Flour then becomes a high GI food (glycaemic Index) that converts to sugar very fast in ourRead More