Welcome 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.
Thank you. 


Part II ABC Catalyst Program - Gut Reaction

Probiotic Sparkling Vinegar Drink with B vitamins Water Kefir & Kombucha Are Good For You

Here is the link to part II of the ABC science program Catalyst "Gut Reaction"- The latest scientific research is showing how the food we eat affects our gut bacteria and therefore our health.  Acetate in vinegar is helping with asthma - Kombucha and water kefir are also a type of vinegar drink with good bacteria (probiotics) and b vitamins and are easy to make. 

Isabell Shipard - Importance of Vitamin C & Book Review

Herb Farmer, Author and medicinal herb expert Isabelle Shipard has written the following books:

How Can I Use Herbs in My Daily Life?

How Can I Grow And Use Sprouts As A Living Food?

How Can I Be Prepared With Self Sufficiency & Survival Foods?

They are all excellent educational books and she also has a substantial Herb Farm in Queensland With an online business

The Importance of Vitamin C Includes also Advice from Dr. Lady Cliento (a specialist with mothers and children) The excerpt from the book How can I Use Herbs is about the high vitamin C content of the Acerola Cherry which is native to the Caribbean, fast growing and 2-5m and bushy. 

Painting Workshop with Artist Mark Waller from NSW

mark waller

Just letting you know about a 2 day acrylic painting workshop to be held in my studio at the end of September - you will need to get in quick as spaces are limited and they have started taking deposits.  Mark Waller is a professional artist from NSW (Lennox Heads) and paints the beach, surf and pandanus trees - it is a great opportunity to learn how to paint with acrylics

Painting Workshop Flyer


mark waller

New Medical Research Link Between Gut Bacteria & Health

Micro greens - Optimum Dense Organic  Nutrients Full Of Living Enzymes, Protein, Vitamins, Minerals, Fibre

ABC Catalyst program last night was about the new medical research into the link between gut bacteria (therefore what we eat) and diseases such as autism, asthma, obesity, diabetes to name a few - here is the link: http://www.abc.net.au/catalyst/stories/4067184.htm  part 2 goes to air next week.  (High fibre, low fat, vegetarian - mostly vegan is the way to go)

The sprouting and micro green class will not be going ahead at this stage as there was not enough people interested.


Sprouts & Micro Green Workshop

Because sprouts & micro greens are the original "Superfood" and are a very important part of the health conscious diet I am planning g to conduct a workshop in September to show people all about sprouting and how to grow micro greens.  Sprouts and micro greens are nutrient dense for their size and are like taking vitamins pills only much better, for example 28g (1oz) of broccoli sprouts is equal to eating 700g (1.5lbs) raw broccoli florets! Sprouts and micro greens have no food miles, no pesticides or fungicides, are still alive with abundant enzymes and nutrients when you eat them and I believe they will become more and more important to include in out diet due to modern farming methods and the degradation of our topsoil.  I will let you know more details of the class later and it will include lunch and some recipes for using sprouts and making a raw sprouted bread.  


Recipe for Daily Health

I can see the need for a clear, concise recipe for a daily routine for adults and children that is focused on the nutrients the human body needs for health inside and out.  If you want to have strong immunity, glowing clear skin, strong muscles, healthy gums, and good health every day then this recipe is for you. I have based this on my experience as a professional horticulturist, the many books on nutrition I have studied over the years and orthomolecular principals (therapeutic use of vitamins, see orthomolecular.org) Including the work of two times Nobel Prize winner Linus Pauling:

  • Linus Carl Pauling was an American chemist, biochemist, peace activist, author, and educator. He was one of the most influential chemists in history and ranks among the most important scientists of the 20th century. Wikipedia 

  •  Rosemary Stanton PHD. OAM, Abram Hoffer MD, Brian Clement PHD. NMD. LNC. & director of Hippocrates Health Institute, Colin Campbell PDH., Edward Howell MD, Virginnian Messina MPH. RD., Anne Wigmore, Brenda Davis RD., Joel Fuhrman MD., Andrew Saul Ph.D., (a biologist, lecturer at the State University of New York Chiropractic College and has a nutrition clinical practice . His books have been used as a college textbook and reference work for health practitioners.) His books include: Doctor Yourself, The vitamin Cure for Childrens Health, I Have Cancer - What Should I do Now?, Niacin -the Real Story, Juicing For Everyone, Vitamin C, The Real Story, to name a few and he has appeared in the documentary Food Matters.  It is best to get most of your nutrition from food but with lifestyle choices, dubious farming practises and poor soil nutrition, and the depletion of nutrients in food by the time it gets from the farm to your plate we must also supplement with vitamins, juice and grow lots of sprouts.  

Recipe:  Print this recipe and put it on your fridge - perfect for children as well just adjust the amounts and disguise with fruit juice, banana or dried fruit where needed. 

*a carrot based juice every morning with other greens such as zucchini, cos lettuce, kale, ginger etc. Do not eat for 20 minutes to allow the juice to absorb into your blood.

*Add a teaspoon of non acidic vitamin c such as calcium ascorbate  (4000mg approx, children a 1/4 tsp which is 1000mg) add this to the juice as it will not affect the flavour, per day

*Vitamin E 600IU containing 80% d-alpha-tocopherol per day (natural Vitamin E)

* B complex 50mg Plus a  Niacin B3 100-200g (inositol hexanicotinate is a no flush form)

* Non GMO lecithin granules 2-3 level tablespoons per day

*A high potency multivitamin per day

*A calcium, magnesium, vitamin D3 tablet 200mg per day

*A Pro-biotic supplement a few times per week

*Vitamin B12 @ 1000mg 2 times per week

*2 handfuls of sprouts per day e.g.. alfalfa, lentils, fenugreek, spelt, rye, peas etc.

*1-2 salads per day including dark green leaves

*3 cups coloured vegetables steamed, baked or raw per day

*A tablespoon of freshly ground flax daily (store in the fridge)

*2 raw meals per day and for the cooked meal take 2-3 enzyme tablets 10 minutes before eating cooked food.

*8 glasses of water per day, herbal teas are counted

*1 level tablespoon seaweed powder per day

*1-2 fruits per day - pears have more fibre than apples

*45-60g protein per day such as tofu, beans/ pulses/peas

*sprouted sourdough whole bread made with whole grain flour with sprouted wheat and rye berries in the bread

*Smoothies to be plant based using home made almond milk from almonds soaked for 8 hours

*daily exercise brisk walking 1 hour, plus weight bearing exercise and yoga/Pilates stretching.

*avoid sugar, heat treated honey, corn syrup, agave syrup, fructose, maple syrup etc. have a little raw honey or stevia if you need sweetening - remember alcohol is sugar plus ethanol.

*avoid refined carbs as it converts to sugar too fast and always go for complex carbs, low fat high fibre choices with everything.

*salt is salt - not too much as it will harden your arteries - use dulse or other seaweed powders instead, salt reduced stock still has a lot of salt -make your own stock if you can. 

*salad dressings & cooking with olive oil

*vegatble based soups are great

Brief Explanation:

carrot juice is an immune booster, 1 cup of carrot juice contains 20,000IU of Vitamin A,  it is helpful with migraine, helps with macular degeneration and many other conditions including cancer, carrot juice also helps the other greens taste great. 

Vitamin C is an immune booster, is needed for many processes in the body including the synthesis of collagen which strengthens your cell walls and therefore your muscles, skin,  connective tissue, it is also helpful with sperm and egg production, gum health, eye health. The human body cannot make its own vitamin c and must be ingested daily.  It is necessary to have vitamin c present in the body to for the uptake of  non-heme iron (from plants) also for trypophan to be converted to seratonin, your eyes contain a lot of vitamin c. Vitamin c can be used as an anti histamine, anti-viral and anti-biotic but the dose must be at therapeutic levels - minimum 20,000-30,000mg in divided doses throughout the day to bowel tolerance (for more information on this read Doctor Yourself. )

B vitamins plus Niacin (B3) are helpful for your nervous system, brain, muscles, helps with metabolising carbohydrates and can reduce cholesterol, be helpful with migraine,  sleep, depression and other mental disorders in therapeutic doses divided throughout the day.  For more information on treating depression, schizophrenia and psychosis read Doctor Yourself or Niacin The True Story. To reduce cholesterol you need to use either straight niacin or inositol hexanicotinate not niacinamide. ( I take a 25mg B complex plus B3 200g (inositol hexanicotinate) 3 times per day with food plus 1 B6 per day to help reduce cholesterol and help me recover from tennis elbow and bursitis in the shoulder.)  

Vitamin E is an immune booster & needed by your heart, brain and skin and is a powerful anti oxidant.

Lecithin - your brain is made up of 30% lecithin, it contains essential fatty acids and is very good for your  brain, skin, it also helps to emulsify bad cholesterol, helps with sleep. Use in salad dressings, add it to your bread recipes, add it to bliss balls, juices, smoothies, spreads etc.

Juice, Sprouts, raw food contain living enzymes, have all of the vitamins and minerals intact,  You would not normally eat 4 carrots, a zucchini and a few leaves of kale for breakfast so juicing is an easy way of getting a lot more veg into our bodies.  Sprouts have no food miles, are at the peak of their enzyme activity and therefore vitamin and mineral availability up to 5 days old , contain no pesticides, herbicides and are picked and eaten fresh so their nutrients are not diminished, they are high in protein and many of the vitamins and minerals needed by the human body.  Invest in an automatic sprouter like Easygreen Auto Sprouter or 2 Bio Snacky Towers, Germinate a new set of sprouts every 48 hours and add them to everything, use only organic sprouting seeds.  Sprouts are the most nutritious vegetables you could possible eat.  I will do a post about the importance of enzymes later.

Seaweed - the sea minerals including iodine in seaweed are needed by the human body - Your thyroid gland needs iodine to function correctly - most Australians are iodine deficient. Bake it into your bread, add it to spreads, soups, salads etc.

It will take a few months of consistent effort to see the reward and to form a new habit - I hope you find this helpful I know I have! You are welcome to share this information. Seek out medical practitioner who uses orthomolecular methods as the base of their practice - there is a register of practitioners on orthomolecular.org  You may also find the site Doctor Yourself helpful. Here is the Australian Register of medical practitioners who also practice nutritional medicine










Spinach & Riccotta Gnocchi

Beach at Port Elliot, South Australia  (I would like to paint this)

Beach at Port Elliot, South Australia  (I would like to paint this)

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! 


Protect Your Brain From Dementia/Alzheimers

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. 

Vitamin E

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.

Vitamin B6

 Whole grains such as oats, barley, green vegetables, beans, legumes, sweet potatoes, bananas and nuts. 

Vitamin B12

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.   

Physical Exercise

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. 

Cognitive Exercises

Linking, language learning & sites like Luminosity are helpful.  

Menu Plan & Recipes

Dr. Barnard also has a menu plan and recipes in his book. 




Invite to My Art Exhibition & How/Why to Grow Sprouts

I would like to extend an invitation to you and anyone who you think may be interest to my upcoming exhibition in Sydney 5th - 30th Sept at Gallery V here is the official invite

Launch of my new website www.artgalleryadelaide.com


Important Information

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.

Send In Your Recipes & Veg Garden Tips

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

Nearly time for the asparagus to shoot - am looking forward to it!

ABC 4 Corners Report - Herbicides & Pesticides

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 Nutrition

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.   


Tofu Turkey.jpg

Nastursiums Taking Over My Veg Patch

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.  

Food Co-ops

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: vanmierl@tpg.com.au  There is another food co-op at the Glandore community centre.


Sprouted Wholegrain Sourdough Bread

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.

Sourdough Starter Day 1

Sourdough Starter Day 1

Active sourdough starter has doubled in size and has plenty of air bubbles.

Sourdough Bread Recipe

Step 1, Soak Grains 8 Hours Before 

Ingredients  :

  • 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. 
      Square Loaf Tins (professional Baking Tins)

      Square Loaf Tins (professional Baking Tins)

      Bread Mixture

      Bread Mixture

      Soaked Cracked Rye and Wheat Grains

      Soaked Cracked Rye and Wheat Grains

      Happy Mothers Day On Sunday!

      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.

      Weightloss & Heart Health

       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.  

      Step 3 To Excellent Health - Vitamin C

      Rosehips Contain Vitamin C & Were Used in WWII  in the UK due to a shortage of Oranges

      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.

      Vitamin c

      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. 

      How To Grow Citrus

      Grow A Few Lemon Trees

      Strawberries contain Vitamin C

      Raw Broccoli Contains Vitamin C

      Nutritious Green Soup

      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.

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