Makes 4 servings
1/2 pint raspberries
12 ounces blueberries
2 tablespoons fresh orange juice
1 tablespoon honey
1 teaspoon vanilla extract
1/4 teaspoon almond extract
1 pint fat-free vanilla frozen yogurt
Place half of the raspberries in a medium glass bowl.
Mash lightly with a fork.
Add the blueberries, orange juice, honey, vanilla and
almond extracts, and the remaining raspberries.
Stir well to mix. Cover and let stand for at least 30 minutes
to allow the flavors to blend.
Scoop the frozen yogurt into 4 dessert dishes.
Stir the berry mixure and spoon over the yogurt.
Nutritional value per serving:
Calories: 170 Cholesterol: o mg
Total fat: 0.6 g Sodium: 45 mg
Sat. fat: 0 g Dietary fiber: 4 g
Parsnips have a strong taste and with their pale skin, they look like carrots
who have seen a ghost. But despite these characteristics, parsnips are full of
healing power. They are excellent sources of folate, fiber and phenolic acids,
which have been shown to help block cancers.
One cup cooked parsnips contains almost 7 grams of fiber, which is 28 percent
of the Daily Value. A little bit more than half of the fiber in parsnips is of the
soluble type, which means that it becomes gel-like in the digestive system.
This helps block the intestine from absorbing fats and cholesterol from foods.
At the same time it dilutes bile acids in the intestine, which can prevent them
from causing cancer.
Parsnips also contain insoluble fiber, which speed up the rate of which stools
move through the intestine. This is important, because the less time bile acids
are present in the intestine, the less likely they are to damage cells, that could
lead to cancer.
In a review of more than 200 scientific studies, researchers found that getting
more dietary fiber can protect against a wide variety of cancers, such as
cancer of the stomach, pancreas and colon cancer. Fiber has shown similarly
impressive ability to relieve or prevent many other conditions as well.
Researchers have found that getting enough fiber in the diet can help prevent
hemorrhoids and other intestinal conditions. Fiber can also curb the blood
sugar swings that occur with diabetes.
Parsnips are also a good source of the B vitamin folate. I cup of parsnips
contain 91 micrograms of folate, which is 23 percent of the Daily Value.
Folate prevent certain birth defects. It can also reduce the risk of heart attacks
and stroke. Folate decreases blood levels of homocysteine, an amino acid
that may cause the blockage of blood vessels.
Researchers in the Framingham Heart Study found that men who ate the most
produce had a 59 percent lower stroke rate than those who ate the least.hat
Even those who ate just a little more produce reaped substantial benefits.
The study found that those who helped themselves to an extra three servings
of fruits and vegetables a day lowered their risk of stroke by 22 percent.
Eating just a half cup of parsnip will provide not only fiber and folate, but
also 280 milligram of potassium, or 8 percent of the Daily Value for this mineral.
Parsnips, along with carrots, are members of the umbelliferae family.
Foods in this family contain a number of natural compounds called phytonutrients.
You can read more about phytonutrients or phytochemicals in my article:
“Phytochemicals, compounds to cut cancer and heart risks”.
They have been shown in laboratory studies to block the spread of cancer cells.
Chief among these are compounds called phenolic acid.
Phenolic acid attach themselves to potential cancer-causing agents in the body, creating a bigger molecule –
so big that the body can’t absorb it.
Research has shown that members of the umbelliferea family can also fight cancer by inhibiting tumor growth.
Parsnips take less time to cook than carrots. Buy them not bigger than
20 inches long. Large parsnips have a strong flavor that most people
don’t like. Parsnips about 8 inches long are the tenderest.
You can accentuate their sweetness by adding ginger, cinnamon ,or nutmeg,
Keep the parsnips cool in the refrigerator to prevent them from drying out and losing some of their nutritional value.
Some of the nutrients in parsnips are water-soluble and are quickly lost during cooking.
They’re fragile in boiling water – “some of the vitamins float away,”
according to Anne Dubner, R.D. a nutrition consultant in Houston.
Next time you go shopping, include some parsnips in your shopping trolley.
The Main-course salad approach to eating is one of the most exiting and innovative aspects of weight loss and fitness.
People who have incorporated this into their life-style have reaped many benefits.
The main-course salad is deliciously satisfying and you will experience how easy it is to make, and how much fun it can be.
The basic philosophy behind main-course salad artistry is that with a little ingenuity, all the ingredients that go into your meal can become part of one great, high-water-content, properly combined salad. This concept ensures that the largest proportion of what you are eating is fresh, live vegetables, and this is its greatest advantage. The bulk of your meal will still be live, no matter what you’re adding to it. Whatever you have added to your salad will break down more quickly and pass through your system more easily due to its properly combined nature and the presence of all the fresh, raw vegetables. The possibilities are endless!
Another great advantage of main-course salads is that they take very little effort to prepare, yet the results are tremendous, from the standpoint of weight loss and health benefits and for the eating experience.
And if that’s not enough, main-course salads are consistently inexpensive. You will continually be amazed at how economically you can feed yourself, your family and your friends when you use this particular approach.
These salads also tend to keep well overnight if there are any leftovers, which is unusual. These are winners!
The main-course salads are designed to help you to lose weight and to feel great quickly and comfortable.
They are easy to make and what will be most rewarding for you is that you consistently leave the table with a feeling of complete satisfaction. They are interesting, filling meals hat not only taste wonderful, but also facilitate the loss of weight.
You can substitute any main-course salad for any dinner menu.
4 cups butter lettuce, washed, dried, and broken into bite-size pieces
2 cups spinach, coarsely chopped
1/2 cup alfalfa sprouts
1/4 cup aragula or fresh cilantro, chopped (optional)
2 cups easy roast chicken, skinned and shredded, or any broiled
steamed or barbecued chicken
2 cups asparagus
1/2 cup carrots
Prepare the salad
In a large bowl, combine lettuce, spinach, sprouts, and aragula, or cilantro.
Break and discard tough ends from asparagus, and cut into 2 1/2 centimeter (1 inch) diagonals.
Drop asparagus into boiling water. Boil for 3 to 4 minutes or until it turns bright green.
Remove from boiling water, and place immediately under cold water.
Pour boiling water over carrots and allow them to blanch for 1 – 2 minutes. Drain.
Add chicken, asparagus and carrots to salad greens.
Curried Mayonnaise Dressing
2 tablespoons olive oil
1 tablespoon fresh lemon juice
1 – 2 tablespoons mayonnaise
1 teaspoon honey
1/2 teaspoon curry powder
1/2 teaspoon dried basil or 2 teaspoons fresh basil, minced
1 teaspoon scallions, minced
1/4 teaspoon sea salt
fresh ground black pepper
Prepare the Dressing
In small bowl, combine oil, lemon juice, mayonnaise, and honey.
Whisk until creamy. Add curry powder, basil, scallions, and sea salt.
Whisk again, pour over salad. Season with pepper to taste.
Makes a very large or 2 moderate-size salads.
Ultimate Juicing & Smoothie Recipes & Tips -Review
This is the most comprehensive guide available today for the juicing and smoothie
beginner or expert!
Over 50,000 copies sold worldwide since 2009
Over 275 recipes based on the latest research to fight disease, improve sex, boost
memory, delay aging and so much more. You’ll discover the power of fresh juice and smoothies with recipes proven to help heal your illnesses. About.com’s ‘Juicing Expert’ presents recipes plus the latest tips and tricks.
You’ll learn to:
-Fight diseases naturally – high blood pressure, asthma, cancer, diabetes, calcium
deficiency, depression, insomnia, prostate, bad breath, arthritis, skin problems, digestive issues, and many more.
-Boosting your energy
-Delay the effects of aging
-Improve your eye sight
-Recipes for your blood type
-Recipes your children will prefer over sugary drinks
-And so much more!
This 6th edition is an update of the authors popular “Ultimate Juicing Recipes & Tips.”
What I really appreciate is that these recipes do not need any added sweeteners.
The author also presents contributions from experts on unique subjects not found in any
other juicing or smoothie book. And it comes with such a low price – $4.97!
It’s endorsed by 2 unsolicited physicians including Dr. Jeanette Carpenter, MD (Medical Director of Carpenter Health and Wellness in Richmond, VA) who says, “As a physician, I encourage my patients to eat more fruits and vegetables because of the essential
nutrients and phytochemicals they provide. Juicing is one of the best ways to ingest a
large amount of fruits and vegetables and this book is packed with great recipes. Fruits
and vegetables also have healing power on their own and this ebook provides a great resource for juicing recipes for almost any ailment. This is such a great – affordable –
Here is just some of the outstanding and in many cases unique content:
-avoiding the dangers of juicing ans smoothies
-doing it on a budget
-foraging for ‘superfood’ greens in your own back yard
-pro-biotic recipes for digestive ailments
-using succulents and cacti
-why it’s so important to start juicing for your kids
-the newest and most effective cleansing recipes
You’ll also learn:
-22 top tips and tricks
-the top 10 disease-fighting herbs and spices you can add to any recipe
-best recipes for weight-loss
-the 12 most chemically laden commercially grown fruits and vegetables that you MUST
-nutrients in fresh fruits and veggies that you can’t find in the best supplements or bottled juices
-best cleansing recipes
-perfect fasting recipes to avoid fasting dangers
-why a fresh juice or smoothie is more nutritious than raw food
-why a fresh juice or smoothie is better than nutritional supplements
-the dangers of commercial juice
-10 tips to insure the highest nutrient content
-and much more.
Easy, tasty, and tested recipes plus important tips and tricks to save time and money.
Quickly find special fruits and vegetables that target your health concerns. You’ll learn
that juices and smoothies are the most convenient way to get all the minimum daily
requirements of fruits and vegetables for optimal health. Never pay for another expensive nutritional supplement ever again – get all you need and more with special juice recipes!
You’ll even learn about the best juice machines.
It’s thorough and complete, and comes with unlimited personal support from the author
at no extra charge! Highly recommended – this is an incredible resource at an incredibly
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Added: December 13, 2017
1 cup cracked wheat (bulgar)
1 1/2 to 2 cups water
½ cup fresh parsley
½ tablespoon scallions, minced
2 tablespoons fresh mint, chopped ( You may substitute
2 teaspoons dried mint if fresh is not available)
2 tablespoons olive oil
2 teaspoons fresh lemon juice
½ teaspoon sea salt
fresh ground black pepper (optional)
1 small tomato (optional)
Combine cracked wheat and water, and soak until wheat is hydrated and
water is absorbed, from 30 to 60 minutes.
Add parsley, scallions, mint, olive oil, lemon juice, salt, and pepper, if desired.
Mix well. Add tomato and mix gently.
Serve at room temperature, or chill until ready to serve.
The ultimate pumpkin pie recipe
“The chocolate in this triple-layer pie serves as a delicious barrier
between the filling and crust, keeping the pastry crisp ”
Cooks In 1H 45M
Difficulty:Not too tricky
Nutrition per serving
Calories 466 23%
Fat 31.2g 45%
Saturates 18.5g 93%
Protein 7.4g 15%
Carbs 41.8g 16%
Sugars 22.8g 25%
Of an adult’s reference intake
50 g cocoa powder
175 g plain flour
2 tbsp icing sugar
115 g butter , chilled and diced
1 egg yolk
100 g dark chocolate (no more than 62% cocoa solids) , melted
50 g granulated sugar
For the pumpkin filling:
425 g tin of puréed pumpkin , (or 1 butternut squash, roasted then puréed to give you 425g)
2 tbsp plain flour
1 orange , grated zest of
1 pinch of ground cloves
1/2 tsp ground ginger
1 tsp ground cinnamon
1/4 tsp grated nutmeg
100 g soft dark brown sugar
300 ml crème fraîche , beaten
2 large free-range eggs
2 large free-range egg yolks , beaten
by Susie Theodorou
Sift the cocoa powder, flour, icing sugar and a pinch of salt into a food processor. Add the butter and process until it resembles fine crumbs. In a bowl, mix the egg yolk with 60ml of water and gradually pulse it into the flour mixture until you have a rough dough.
Place the dough on a clean surface and knead it for 30 seconds or until smooth, then flatten it into a disc. Wrap it in cling film and chill in the fridge for 30 minutes. After that, roll out the dough and use it to line a 23cm pie tin. Trim the excess pastry so you’re left with 2.5cm overhang. Tuck this under, ensuring it’s level with the rim to give a raised edge, and crimp with your fingers and thumb. Prick the base with a fork and pop it in the fridge for 30 minutes.
Heat the oven to 200°C/400°F/gas 6. Line the pie crust with baking paper and dried baking beans, then bake
for 20 minutes. Remove the paper and beans and return it to the oven for 5 more minutes. Allow the pie crust to cool, then pour in the melted chocolate and allow it to set.
For the filling, combine all the ingredients in a bowl, then pour the mixture into the pie crust. Reduce the oven to 180°C/350°F/gas 4 and bake the pie for 40–50 minutes, until the filling is just set (be careful not to overcook it as it can crack). When it’s cooked, let it cool, then leave the pie in the fridge overnight to chill.
When ready to serve the pie, sprinkle the granulated sugar over the surface and caramelise it with a cook’s blowtorch.
With homemade pasta
“An old-school dish that everyone loves, this gluten-free lasagna recipe
is just as good as the real thing. ”
Cooks In 3H 15M
Difficulty: Not too tricky
Nutrition per serving
Calories 398 20%
Fat 21g 30%
Saturates 9g 45%
Protein 21.6g 43%
Carbs 32.6g 13%
Sugars 10.4g 12%
2 cloves of garlic , peeled
2 sticks of celery , trimmed
2 rashers of higher-welfare smoked streaky bacon
½ a bunch of fresh thyme
500 g quality beef mince
a good splash of red wine
1 gluten-free beef stock cube , preferably organic
2 x 400 g tins of plum tomatoes
freshly ground black pepper
1 x gluten-free pasta dough
For the béchamel:
1 liter semi-skimmed milk
35 g unsalted butter
25 g gluten-free plain flour
25 g corn flour
70 g Parmesan cheese
1 whole nutmeg , for grating
To make the Bolognese sauce, finely chop the carrots, onions, garlic and celery and add to a large, wide pan over a medium heat with a drizzle of olive oil. Roughly chop and add the bacon, then pick in the thyme leaves and cook for 5 to 10 minutes, or until softened and lightly golden.
Turn the heat up slightly, then stir in the beef mince, breaking it up with a wooden spoon. Cook for around 5 minutes, or until browned all over. Add the wine and crumble in the stock cube, stirring continuously until the liquid has completely reduced. Stir in the tomatoes and 1 tin’s worth of water and bring to the boil. Reduce to a simmer, cover and cook for around 1 hour, then remove the lid and continue cooking for 30 minutes, or until thickened and reduced.
Meanwhile, preheat the oven to 180ºC/350ºF/gas 4. Make the béchamel sauce: place the milk, butter and flours in a medium pan over a low heat. Heat gently, whisking continuously for 12 to 15 minutes, or until thickened. Grate in three-quarters of the Parmesan and a good grating of nutmeg. Season to taste, then set aside.
Cut the sheets of pasta into rectangles (roughly 10cm x 15cm).
Spoon one-third of the Bolognese sauce into an ovenproof dish (roughly 25cm x 30cm). Layer over one-third of the lasagna sheets and top with one-third of the béchamel sauce. Repeat with the remaining ingredients until you have three layers in total, finishing with a final layer of béchamel. Grate over the remaining Parmesan and drizzle with olive oil, then cover with tin foil. Place in the hot oven for around 20 minutes, remove the foil and continue cooking for around 30 minutes, or until golden and bubbling. Serve with a nice, crisp salad.
Carbs 32.6g 13%
Sugars 10.4g 12%
“Beetroot is one of my favorite vegetables. I prefer to buy bunches of them with the leaves on,
as the stalks and leaves are so tasty and nutritious. ”
Serves 6 to 8
Cooks In 2H 20M
Difficulty: Not too tricky
Nutrition per serving
Calories 339 17%
Fat 19.6g 28%
Saturates 2.7g 14%
Protein 6.2g 12%
Carbs 26g 10%
Sugars 21.5g 24%
2 x 600 g bunches beetroot (12 – 15 beets)
5 tablespoons olive oil
3 tablespoons baby capers
4 red onions
4 cloves of garlic
125 ml white wine
a few sprigs of fresh dill
a few sprigs of fresh mint leaves
a few sprigs of fresh flat-leaf parsley leaves
2 x 75 g bags of watercress
3 tablespoons balsamic vinegar
1 tablespoon Dijon mustard
4 tablespoons extra virgin olive oil
Preheat the oven to 180ºC/gas 4.
Trim the stalks from the beetroot bulbs, reserving the leaves, then slice into 1cm pieces. Place in a baking tin, add 2 tablespoons of olive oil and fill the tin to a depth of about 5cm with water.
Cover the dish with tin foil, then bake for 1 hour to 1 hour 15 minutes, or until a knife slips easily into the flesh and the skins slide off. Remove the beets from the tin and leave to cool.
Peel and chop the onions into wedges, peel and finely chop the garlic, then drain and rinse the capers. Pick and chop all the herbs.
On a baking tray, toss the onion wedges in 2 tablespoons of the olive oil and season well. Add these to the oven too, and roast for about 30 minutes, or until soft. Remove and set aside to cool.
When the beetroot is cool enough to handle, rub off the skins, then cut into wedges (wear plastic gloves for this, or your hands will be pink for days). Set aside.
Blanch the beetroot stalks and leaves in a pan of boiling salted water for about 2 minutes, then drain well.
Heat the remaining tablespoon of oil in a pan over a high heat, add the beetroot stalks and garlic and fry for a few minutes, until the garlic is golden. Then turn down the heat to medium, pour in the wine and cook for 10 minutes. Add the beetroot leaves, season, and cook until wilted.
To make the vinaigrette, whisk the vinegar into the mustard, then stir in the olive oil and season to taste. Set aside.
Now put the salad together. In a large serving bowl, gently toss the roasted beetroot and red onions with the stalk mixture, chopped herbs, capers and vinaigrette, then mix through the watercress and serve.
With porcini mushrooms & red wine
“Beautiful meaty mushrooms make this a wonderful veggie alternative to a classic stew –
it’s lovely served with creamy mash. ”
Serves 4 – 6
Cooks In 50 minutes
Difficulty:Not too tricky
Nutrition per serving
Calories 246 12%
Fat 9.6g 14%
Saturates 4g 20%
Protein 6.5g 13%
Carbs 10.5g 4%
Sugars 7.5g 8%
Salt 0.26g 4%
-Of an adult’s reference intake
25 g dried porcini mushrooms
4 portobello mushrooms
120 g shiitake mushrooms
200 g chestnut mushrooms
25 g unsalted butter
2 large carrots
2 cloves of garlic
6 sprigs of fresh thyme
2 fresh bay leaves
500 ml red wine
1 tablespoon tomato purée
Put the shallots in a bowl and cover with hot water (this makes them easy to peel). Place the dried porcini in another bowl and cover with 150ml of boiling water, then set aside.
Roughly chop the portobello mushrooms and halve any larger shiitake and chestnut mushrooms, leaving the small ones whole. Heat half of the butter with 1 tablespoon oil in a casserole pan over a medium heat. Fry the mushrooms in batches, until colored but still firm, adding another tablespoon of oil between each batch. Tip the mushrooms into a bowl and set aside.
Heat the remaining butter in the pan, peel the shallots, halving any larger ones, peel and cut the carrots into 2cm slices and fry for 8 minutes, or until the veg gets some colour, stirring occasionally. Peel and chop the garlic and add for the final 2 minutes.
Add the thyme, bay and wine. Strain in the porcini liquid into the pan, roughly chop the porcini and add to the pan along with the tomato puree, then simmer for 25 minutes, or until the wine has reduced slightly and the veg are cooked through. Season to taste and fish out the thyme stalks and bay leaves.
Stir the cooked mushrooms into the sauce along with any juices, heating through for a couple of minutes. Season and serve. Nice with some creamy mash on the side.
With roasted potatoes & cauliflower
Cooks In 1H 10M (10 minutes prep, 1 hour cook)
Difficulty: Not too tricky
800 g potatoes
1 small head of cauliflower (600g)
1 bunch of fresh coriander (30g)
1 x 1.2 kg whole free-range chicken
2 tablespoons tikka curry paste
Preheat the oven to 180ºC/350ºF/gas 4. Wash the potatoes and chop into 3cm chunks. Trim the cauli stalk, remove any tough outer leaves, then chop the cauli and nice leaves the same size as the spuds. Finely slice the coriander stalks (reserving the leaves in a bowl of cold water). In a 30cm x 40cm roasting tray, toss the veg and coriander stalks with a pinch of sea salt and black pepper, and 1 tablespoon each of olive oil and red wine vinegar.
Sit the chicken in the tray and rub all over with the tikka paste, getting into all the nooks and crannies. Place the chicken directly on the bars of the oven, scrunch everything in the tray and place exactly underneath the chicken to catch the tasty juices. Roast for 1 hour, or until everything is golden and cooked through, turning the veg halfway. Sit the chicken on top of the veg to rest for 5 minutes, then sprinkle over the drained coriander leaves and serve, tossing the veg in all the tasty juices before dishing up