Journal
Dandelion Shortbread
Dandelions are bestowed with wonderful health benefits and are a joy to behold. Making this dandelion shortbread is a great way to incorporate this wonderful plant in to a sweet treat. You can also make Dandelion Honey here. Dandelion Shortbread Recipe (Makes about 12 biscuits depending on size and shape) Ingredients 4oz salted organic butter 2oz caster sugar 6oz plain flour Half a cup of dandelion petals (make sure you discard the green parts as these are too bitter for the shortbread) A little Demerara or caster sugar to sprinkle Method Preheat the oven to 190C/170C Fan/Gas 5. Beat the salted butter and the sugar together until smooth and creamy. Add the flour and dandelion petals and mix to a soft dough. (I used my KitchenAid for the whole process). Place the dough on a floured surface and roll out to about 1cm thick. Cut into rounds and mark all the way around with a fork for a dandelion look. Sprinkle with demerera sugar and chill in the fridge for 20 minutes. Bake in the oven for 15 – 20 minutes, or until pale golden-brown. Set aside to cool on a wire rack. Enjoy with a nice cup of tea.
Learn more
Simple Homemade Marshmallows
Make these simple, easy homemade marshmallows using gelatin, sugar and vanilla extract.
Learn more
Watermelon Hydrating Drink
This watermelon refresher is the perfect hydrator for hot days and the ideal sports drink. Loaded with health benefits just one cup of watermelon juice contains over 700mg of potassium and 60% of your RDA of Vitamin C. Watermelons also have a high antioxidant, flavonoid and lycopene content. Watermelon juice is ideal before, during and after exercise due to the amino acid L-citrulline which can relieve muscle soreness after exercise, boost athletic performance and improve recovery. Study. Coconut water is an acquired taste but one of the most hydrating beverages around. Just one cup contains twice the amount of potassium as a banana (about 600mg), and a good amount of magnesium and calcium, over 50mg of each per cup. It also contains sodium and manganese. In a blender add – 1/4 of a watermelon peeled and chopped 1 cup of coconut water 1 or 2 lime’s juiced Small bunch of fresh mint Blitz until completely smooth. Enjoy as it is or top glasses up with sparkling water. You might like to add a teaspoon or two of honey or sugar. Serves 2
Learn more
Slippery Elm – The Gut Healing Remedy
Slippery elm (Ulmus rubra) is a most valuable remedy. The bark of the tree is known as one of natures finest demulcents; a moistening herb that forms a soothes mucous membrane tissue. When the powdered inner bark is mixed with water it becomes mucilaginous. This mucilaginous quality soothes and protects irritated tissues, it is nourishing, anti-inflammatory and healing. Not only this, but Slippery elm causes reflux stimulation of nerve endings in the gastrointestinal tract leading to increased mucus secretion. This action protects the gastrointestinal tract from excess acidity and stomach ulcers. When convalescing and recovering from an illness it is a valuable tonic being highly nutritious, containing magnesium, manganese, calcium, iron, potassium, selenium, zinc, beta-carotene and vitamins B1, B2, B3 and C. It can be considered a prebiotic, having a restorative action on the microbiome.. During the American Revolution Slippery elm was used as a poultice for gun shot wounds; such are its anti-inflammatory and healing properties. From 1820 to 1960 it was included in the United States Pharmacopeia. Slippery elm is indicated for – Acid Reflux Gastritis Colitis Constipation Diarrhoea Stomach ulcers Wounds Coughs Cystitis IBS Coughs Boils Psoriosis Sore throat Laryngitis “Slippery elm bark is a very valuable remedial agent in mucous inflammations of the lungs, bowels, stomach, bladder, or kidneys. It is also highly beneficial in diarrhoea, dysentery, coughs, pleurisy, strangury, and sore throat, in all of which it tends powerfully to allay the inflammation. A tablespoonful of the powder boiled in a pint of new milk, affords a nourishing diet for infants weaned from the breast, preventing the bowel complaints to which they are subject, and rendering them fat and healthy. Elm bark has likewise been successfully employed externally in cutaneous diseases, especially in obstinate cases of herpetic and syphilitic eruptions.” King’s Dispensatory How to Prepare Slippery Elm Although Slippery elm supplements are very effective I often favour making what I would call a gruel. I can only explain this as a “thick” mucilaginous drink, which I know doesn’t sound appealing! And yet when you do consume Slippery elm this way, it becomes clear how soothing it is on the digestive tract. Drink it Make a warm drink Place one heaped teaspoon of Slippery elm in to a cup Add one heaped teaspoon of runny honey and enough COLD water to make a ‘Bisto-like’ paste. Stir until smooth. Gradually pour over hot water, whisking as you go. Consume 2 – 3 times a day, according to your needs, but at least first and last thing. Make a smoothie In a blender add 1 banana Half a cup of milk Half a cup Greek yoghurt 2 teaspoons of Slippery elm powder Half a teaspoon of cardamom or cinnamon powder 1 -2 teaspoons of raw honey Blend until smooth. Consume first thing. Eat it – Slippery elm confectionary This is a really useful recipe for when on the move and traveling and very effective. To a small bowl add – 10g of Slippery elm powder 20g of liquid honey (raw if possible) Mix until combined On a board roll the mix in to a cylinder shape. Cut in to 10 equal pieces and roll in to little marble-sized balls. Roll each ball into cinnamon powder. These would not only be good for digestive symptoms but a sore throat too. Take a capsule Earnshaw’s Herbal Dispensary Slippery Elm Capsules Living Nutrition, The Fermentation Alchemists, Organic Fermented Your Flora Terrain with Aloe Vera and Slippery Elm
Learn more
Ray Peat’s Thyroid Boosting Carrot Salad
A raw carrot salad to support digestive, hormone and thyroid health “Endotoxin formed in the bowel can block respiration and cause hormone imbalances contributing to instability of the nerves, so it is helpful to optimize bowel flora, for example with a carrot salad; a dressing of vinegar, coconut oil and olive oil, carried into the intestine by the carrot fiber, suppresses bacterial growth while stimulating healing of the wall of the intestine. The carrot salad improves the ratio of progesterone to estrogen and cortisol, and so is as appropriate for epilepsy as for premenstrual syndrome, insomnia, or arthritis.” Ray Peat Why have a daily raw carrot salad (with coconut oil and vinegar dressing) – Carrot fibres lower endotoxin (intestinal bacteria) Supports bowel regularity Lower cortisol Improves progesterone/oestrogen balance Raw carrots contain natural antibiotics May help migraines Improves digestion and bowel health Aids weight loss through metabolic support Supports liver health Lower prolactin Helps prevent reabsorption of oestrogen in the bowel Coconut oil and vinegar are mild germicidals supporting gut cleansing By lowering intestinal bacteria with raw carrots you can help prevent an overload of toxins in the liver. Healthy liver function is important as it detoxifies estrogen and converts the storage thyroid hormone T4 to the active thyroid hormone T3. Fibres in the raw carrots bind to toxins and excess oestrogen and carry them out from the body through the digestive system. “When endotoxin enters the bloodstream during any stress, a host of problems can result because of endotoxin’s systemic toxicity. Raw carrot (along with a good daily bowel movement, saturated fats in place of unsaturated, sufficient non-inflammatory protein, fresh fruits and other digestible foods) can help reduce your endotoxin burden.” “Because some estrogen is secreted In the bile, adequate fiber in the diet (oats, potato. or raw carrots, for example) and regular bowel function help to prevent the build-up of estrogen, which inhibits the thyroid. (Estrogen which has been excreted in the bile can be reabsorbed from the intestIne if there is slow transit time and too little fiber.) A deficiency of B vitamins or protein is also known to prevent the liver from excreting estrogen. One of the ways in which starvatIon inhibits thyroid function is by damaging the liver function. Vegetarians are sometimes dangerously deficient in protein, and in that state the body is very resistant to thyroid hormone. Elevated serum calcium is probably one of the factors in creating a slate of thyroid-resistance during stress.” “One vegetable has a special place in a diet to balance the hormones, and that is the raw carrot. It is so nearly indigestible that, when it is well chewed or grated, it helps to stimulate the intestine and reduce the reabsorption of estrogen and the absorption of bacterial toxins. In these effects on the bowel, which improve hormonal balance, a carrot salad resembles antibiotic therapy, except that the carrot salad can be used every day for years without harmful side-effects. Many people find that daily use of the raw carrot eliminates their PMS, headaches, or allergies. The use of oil and vinegar as dressing intensifies the bowel-cleansing effect of the salad. Coconut oil is more germicidal and thyroid promoting than olive oil, but a mixture of coconut and olive oil improves the flavor. Lime juice. salt, cheese and meats can be used to vary the flavor.” Ray Peat Recipe 1 medium raw carrot grated or thinly sliced with vegetable peeler 1 – 2 teaspoons of coconut oil Half to 1 teaspoon of raw cider vinegar or white wine vinegar Pinch of sea salt Method Mix all the ingredients in a bowl. Best eaten on its own or as a snack. See Danny Roddy’s video here on how to make it –
Learn more
Valentine’s Bay Panna Cotta with Cardamom Syrup
This easy to make Bay Panna Cotta with Cardamom Syrup is a delicious dessert for Valentine’s Day or any day in between. With a subtle aromatic taste and beautiful velveteen texture, it’s a sublime after-dinner treat. A wonderful digestive soother with the collagen, bay and cardamon. This is a great way to introduce collagen using the gelatin granules in this recipe. See all the benefits here of this unique protein, and why I like to incorporate in to my daily diet. Ingredients 125ml organic whole milk 375ml organic double cream 80g caster sugar ½ vanilla pod 4 bay leaves 2 teaspoons of gelatin a little mild olive oil to grease the ramekin or heart mold The Cardamom Syrup 60g granulated sugar 6 cardamom pods, crushed Method Add the milk, cream and sugar to a saucepan along with the half vanilla pod, seeds scraped out and added alongside. Add the bay leaves. Slowly bring the milk to a simmer, stirring to dissolve the sugar. Simmer gently for 5 minutes. Turn off the heat. Put a lid on top and leave to infuse for 1 hour. In the meantime add the 2 teaspoons of gelatin to a small bowl with 3 tablespoons of cold water. Stir and leave to ‘bloom’. This take about 10 minutes. Strain the infused milk through a sieve into another pan. On a low heat add the gelatin, stirring until dissolved. Pour in to desired mold, dividing equally. I ended up with 6 but in bigger ramekins you may just have 4. Place on a tray and put in to the fridge for at least 4 hours. To make syrup just crush the cardamom pods in a pestle and mortar. Place in to a small saucepan with the sugar and 60ml of water. Warm up gently until the sugar dissolves and leave to cool. Strain when ready to use. To serve I dip the bottom of the mold briefly in to hot water to ease turning out of the dessert. Put on a plate, decorate with rose petals and lemon zest with a little drizzle of cardamon syrup. (Original recipe Angela Clutton, slightly tweaked.) You might also like this Pineapple Panna Cotta.
Learn more
Flourless Gluten-free Almond and Orange Cake
This delicious, moist and citrusy cake takes me straight back to Mallorca. It is often on display in the local cafes and is a welcome treat to enjoy as you watch the world go by. It is very easy to make, has a few simple ingredients and is a bonus for those who can’t or don’t tolerate gluten. Ingredients 2 medium sized oranges (I used blood) washed, roughly chopped, including the peel, but discarding the pips 5 eggs separated 1 cup of caster sugar 2 1/2 cups of ground almonds 2 or 3 tablespoons of flaked Almonds Icing sugar to decorate and a few gogi berries if you have them Method Place the chopped oranges in a saucepan with 1 tablespoon of water. Cover with a lid and simmer gently for 30 minutes until the oranges are soft and the water has evaporated. Turn off the heat and leave to cool. Preheat the oven to 170ºC. Line the sides and bottom of a 23cm springform cake tin with greaseproof paper. You can use a little butter oil to help it stick if need be. Blitz the oranges until finely chopped in a mini food processor. Place the 5 egg whites in a bowl and beat using an electric whisk until stiff peaks are formed. Then slowly add half the sugar, whisking for a minute. It should look lovely and silky. In another bowl whisk the 5 egg yolks and remaining sugar for about 3 minutes until it is pale and thickened. Add the oranges, whisk until combined well. Then fold in the ground almonds with a metal spoon. Gently fold in the egg whites to the mixture. Pour the mix in to the cake tin, sprinkle over the flaked almonds and bake for around 50-55 minutes. Check it is cooked by inserting a skewer into the centre. It should come out clean. If you are concerned it is browning too quickly you can place some foil over it. Remove from the oven and leave to cool in the tin. Carefully take the cake out of the tin, peel away the paper and place on a cake stand or plate. Sieve over icing sugar and sprinkle with gogi berries if you wish. Serve just warm with crème fraîche.
Learn more
The Adrenal Cocktail for Stress and Exhaustion
Seated above the kidneys are the adrenal glands. These small organs are responsible for producing hormones including cortisol, aldosterone and adrenaline. They help regulate your metabolism, immune system, blood pressure, response to stress and are vital for other essential functions. Existing in flight or fight mode and in a chronically stressed state the adrenals release greater amounts of cortisol. Adrenal fatigue occurs when the glands become overworked by the release of excess cortisol. They can no longer produce amounts of cortisol and aldosterone necessary for optimal body function. Adrenal Fatigue Symptoms When suffering from adrenal burnout you may experience – Fatigue Nervousness Agitation Weariness Body aches Insomnia Digestive upset Low blood pressure Light headedness Therefore it is vital that the adrenal gland hormones are supported and so this starts with having adequate, balanced minerals. Sodium and potassium are the two most important minerals for maintaining the hormone aldosterone. The orange juice, containing Vitamin C, helps repair the damage caused by stress. The Recipe The Adrenal Cocktail is an orange juice drink composing of just 3 ingredients to support your adrenals during periods of stress and insomnia. In a glass add – 100 ml freshly squeezed orange juice or from a carton (not from concentrate) 200ml coconut water OR 1/4 teaspoon of Cream of Tartar (an excellent source of Potassium) 1/4 tsp of sea salt Mix the ingredients well. The Adrenal Cocktail is best consumed around 10am and/or 2pm, when the body naturally starts to run low on adrenal gland hormones. You should feel more rejuvenated and less fatigued. Not to be used as a meal replacement and should be included as part of a normal diet where 3 meals a day are consumed.
Learn more
Stewed Apple – The Comfort Food for a Healthy Gut
Stewed apple is such a comfort food. My mother made it and my grandmother before her. It would be served with custard or cream and was always received with a smile. It is not only heart warming food but both soothing and healing on the gut. Stewed Apple Benefits for the Gut Stewed apples are rich in soluble fibre and act as a prebiotic, feeding the beneficial bacteria in the gut, helping it multiply. Apples also contain polyphenols, naturally occurring compounds found in plants, fruit, vegetables, tea, coffee and wine. When the polyphenols from the apple reach the colon they take action, dampening down inflammation, enhancing the growth of beneficial bacteria and hampering the growth of pathogenic bacteria. Two Organic Apples a Day Keep the Doctor Away We consume about 100 million bacterial cells with one apple, but the bacterial composition is significantly different in those organically produced. Organic apples carry a significantly more diverse and distinct microbiota, compared to a non-organic. There is an abundance of almost 40% more bacterial genera in the organic variety. While one apple is better than none, research shows that two species of bacteria, Bifidobacteria and Lactobacillus increase when two apples are consumed. Both these bacteria produce short-chain fatty acids (SCFAs) which have been shown to assist in the resolution of leaky gut syndrome, inhibit the growth of bad bacteria, help control appetite, balance blood sugar and cholesterol and increase the absorption of minerals. Stewed apples also seem to improve sensitivities. Cooking Makes a Difference Of course raw and cooked apples are both beneficial but when they are cooked the apples release extra pectin, a unique form of fibre. The Recipe 4 cooking apples (preferably organic) 2 tablespoons of organic Billington’s brown sugar 1 to 2 teaspoons of cinnamon (optional) 3 cloves (optional) About 5 tablespoons of water The Method Peel and roughly slice or chop the apple. Add to a saucepan along with the cinnamon, sugar and water. You can add a handful of sultanas here and reduce the sugar if you wish. Cover and cook on a low heat for 10 to 15 minutes, stirring every now and then to check the water hasn’t dried up. I like mine to become fairly mushy. Serve warm. The cinnamon helps to balance the blood sugar and is anti-inflammatory. The cloves are warming and aid digestion.
Learn more
