Journal
Jewish Penicillin
Healing chicken soup, often known as ‘Jewish Penicillin’, has a long held tradition as a ‘cure’ for colds and flu and while this may seem like an old wives tale, there is some science behind this. A study in 2000 found that consuming chicken soup could help reduce upper respiratory inflammation in turn helping you recover from a cold or flu. One of the lead researchers, Stephen Rennard, M.D., FCCP, said the outcomes of the study demonstrate that chicken soup inhibits neutrophil migration to standard stimuli. The ideal chicken soup will be made by first boiling up the chicken bones to make the most of this nutritional flu busting food. Bone broth is packed with nutrients to improve overall health, with vitamins, minerals, antioxidants and collagen. As far back as the 12th Century the Egyptian Jewish physician and philosopher, Moshe ben Maimonides, recommended chicken soup for respiratory tract symptoms. But I also think there is more to this. When someone is caring for you there is biological proof that love improves the receivers immunity. There is no doubt it has a positive impact on the person giving it out too. And so the benefits of chicken soup are two-fold: the kind act of the cook and the goodness of the broth. A beautiful combination. Chicken soup for the soul Recipe Left over chicken bones from Sunday roast or 2 chicken carcasses (if i have time I roast the carcasses for half an hour first for added flavour) 2 tablespoons of cider vinegar – Top tip – (Adding cider vinegar to the water breaks down the collagen and draws nutrients out of the bones) Added ingredients for making the soup later 1 tablespoon of butter 1 tablespoon of olive oil A few sprigs of fresh thyme or rosemary 2 leeks, finely sliced 3 carrots, roughly chopped 1 small turnip cut in to tiny squares Two handfuls of frozen peas Large handful of basmati rice Method To make the stock place the chicken bones in to a stock pot, just cover with water (about 2 litres) and add the cider vinegar. Bring to a boil, place the lid on and turn down to a rolling simmer for about 3 hours until the stock has reduced to about a third. You may want to top up a little. Keep your eye on it. When it has reduced down you can strain out the liquid. When the stock is ready you can now consume as it is, refrigerate or freeze when cool or make a soup. Make the soup In a large saucepan melt the butter and add the olive oil. Add the leeks with the herbs and cook gently for 15 minutes. Then add the carrots and turnip and gently cook for 10 minutes. Add the stock and simmer for half an hour, or until the turnip is cooked. Then add the rice and cook for a further 10 minutes before finally adding the peas and cooking for another 5 minutes. Sea salt and pepper to taste.
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Vitamin C Rich Rosehip Syrup Recipe
The arrival of the Rosehip (Rosa canina) is a sign that Autumn is truly here. Also known as Dog rose or Wild rose, the common Rosehip is an oval shaped berry, bright red and covered with small hairs. When it is cut in half you will find it full of small hard seeds. During World War II when oranges were difficult to come by people would make a Vitamin C rich syrup from Rosehips. Not only are Rosehips rich in Vitamin C and so a wonderful support for immunity during the more challenging months, but the pulp also contains Vitamin A, B1 and B2. They are potently anti-inflammatory and help maintain healthy collagen. Traditionally Rosehip tea was consumed to help treat the common cold and used topically for inflammed gums long before the discovery of vitamin C. It would be a shame to waste this gift growing in our fields and hedgerows. Make a healthy Vitamin C rich Rosehip syrup for the whole family. Vitamin C Rich Rosehip Syrup Recipe Colds . Sore throats . Source of Vitamin C Ingredients 1 Kilo Rosehips 500g sugar 1.5L water Method Wash your Rosehips (I used a mixture of the small Dog rose and larger Japanese Rosehip.) Chop them up roughly in a food processor to a pulp. Place in a saucepan. Pour over the water, bring to the boil and simmer for about 20 minutes with the lid on. Then strain twice in to a jug through a piece of muslin cloth to ensure most of the hairs from the hips have been sieved out. Put the liquid back in to the saucepan. Add about 60g of sugar per 100ml of Rosehip liquid. Heat slowly allowing the sugar to dissolve and simmer for 5 minutes. Skim off any scum that rises to the surface. Decant in to hot sterilised jars. Leave to cool and store in the fridge.
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Relaxing Lavender Bath Salts Recipe
There is nothing more soothing than a warm fragrant bath in a dimly lit room. I remember feeling soothed by the lavender bags as I opened my grandmother’s chest of drawers as a child. It was a comfort somehow and I would pick them up and inhale deeply. There is growing evidence that the aroma of lavender can relieve anxiety, stabilise the mood and act as a natural sedative. And if you combine lavender with Epsom (magnesium sulfate) or Magnesium bath salts you have the perfect marriage to support relaxation. This is a simple recipe to make and actually the wonderful perfume rising as you make it may induce sleepiness. Do not operate machinery whilst you make your lavender bath salts. Relaxing Lavender Bath Salts In a bowl combine – 500g of Epsom salts or Magnesium salts 100g course or fine Himalayan salt (not necessary if you don’t have them) 2 tablespoons of dried lavender flowers 3 tablespoons of dried rose petals or cornflower or other pretty flower 40 drops of Essential oil of Lavender Dispense into a pretty glass pot. leave by the bath and add about 4 generous tablespoons under hot running water. Relax.
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Easy Falafel
Falafel is a traditional Middle Eastern food usually served in a wrap. A very easy recipe to whip up with minimal ingredients. Highly nutritious and rich in fibre and plant protein. Ingredients 1 tin or carton of organic chickpeas drained (380g drained) 1 small red onion roughly chopped 2 cloves of garlic roughly chopped 1 teaspoon of ground cumin 1 teaspoon of ground coriander small handful of chopped coriander leaves half a teaspoon of sea salt good grind of black pepper 1/4 teaspoon of bicarbonate of soda 1 tablespoon of organic plain flour 2 tablespoons of olive oil Make Add all the ingredients to a mini chopper and gently blitz until a course paste is formed. Divide into 7 or 8 balls and gently flatten. Heat the oil in a frying pan and fry for about 3 minutes on each side until crispy and golden. Serve with a big rocket salad, sundried tomatoes, cucumber and crumbled feta cheese and a wedge of lemon.
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Elderflower Delight
T h e E l d e r – M e d i c i n e C h e s t o f t h e P e o p l e The Elderflower always brings back childhood memories for me. We would collect it in the local village, using it fresh or drying it over our red AGA, filling the house with this most beautiful soothing scent. I remember as a child having elderflower tea as a diaphoretic (to induce a sweat) if I had a fever. I can still smell it now, in a steaming cup with some other herbs to help ease me out of the flu. It is also a useful relaxant, for colic, upper respiratory tract congestion and depression. Every season brings its treasures to us, the elder gifting us with the fragrant flowers, followed by the berries in Autumn. In the year 800 CE Charlemagne decreed that an Elder be planted in every yard in his realm, to be a “medicine cabinet” for immediate use. How wise these people were. recipe ~ elderflower delight You need: to go for a nice walk and find an Elder Pick 10 generous flower heads, shake out any insects Also: 4 flat tbsp of gelatin granules – buy here 350g granulated sugar 70ml + 150ml + 50ml of water 1 lemon juiced 1 heaped tbsp of cornflour + another 60g 1 heaped tbsp of icing sugar Then Place the gelatin in a small bowl, add the 70ml of water, stir and leave to bloom for about 15 minutes. It will swell and look a little like frog spawn. Put the sugar, lemon juice and 150ml of water in to a smallish saucepan and heat gently. Stir from time to time to ensure all the granules have dissolved. Turn off the heat and move aside. Line a small dish, about 10cm by 10 cm with parchment paper. Sift the icing sugar with the 1 tablespoon of cornflour generously over the base of the dish. Save the rest until later to dust the delight. Remove most of the stems from the elderflower and place the blossoms in a piece of muslin making a small pouch, and tie with a piece of cotton. Stir the 60g of cornflour into the 50ml of water making a smooth paste. Put the sugar syrup back on to a low heat and when warm whisk in the gelatin and cornflour paste. Make sure the gelatin has completely dissolved. Slowly bring the mix to the boil and pop in your elderflower bag. Simmer for around 20 minutes, stirring all time, squeezing and kneading the bag with whatever you stir with, to release the flavours. I used a whisk which worked quite well. It will bubble a bit. I simmered it on a low heat. Then pour the thick, syrupy liquid in to your dish. Scrape the bag so not to waste anything. The whisk was really useful at getting the mixture off the bag. You want the mix to reach about 1 inch up your dish and if it doesn’t you could use something smaller. Cool at room temperature and then place in the fridge over night. In the morning liberally dust a board with the remain cornflour and icing sugar. Peel off the parchment and tip out on to the board. Slice in to about 1 inch cubes, turning the delight over in the powder. Enjoy.
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Lilac Syrup
The common Lilac shrub blooms in late spring with heavily scented blossoms hanging densely on the branches. During Victorian times widows could be seen wearing the flower, a reminder of an old love. They symbolize the coming of spring and renewal. One of the earliest blooms to be seen, it gives us a feeling of hope and of new beginnings. L I L A C S Y R U P GATHER About 6 lilac stems 350g sugar 500ml water 2 slices of unwaxed lemon MAKE Remove the little florets (not keeping the green parts) from the stems and place in a bowl. You should have about 2 cup measurements full. Place the sugar in a saucepan, add the water and place on a low heat, stirring until the sugar dissolves and allow to simmer for a few minutes. Place the florets in a heat resistant glass jug or bottle and pour over the hot sugar water. Add the lemon slices. Stir, cover with a lid and leave overnight. Stir a few times the next day and every day, for as long as you infuse the flowers. Ideally you want to infuse them for at least 24 hours, but better 3 or 4 days as the syrup will get pinker the longer the flowers infuse and the flavour more pronounced. When you are happy with how it tastes and looks strain out the flowers and lemon and pour in to a sterilised bottle. Use as a cordial, in desserts or for cocktails. It will keep for a week or two in the fridge.
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Dandelion Honey
“Forgive me if I never visit. I am from the fields, you know, and while quite at home with the dandelions, make a sorry figure in a drawing room.”― Emily Dickinson In it’s lifetime a bee will produce a precious 1/12th of a teaspoon of honey. And they love the humble dandelion. The dandelions are in full bloom and shine like stars in fields and hedgerows. They cheer the heart. Not only are they glorious to behold but have far reaching health benefits, even though they are viewed as a pesky weed. Herbalists will use the whole plant; root, stem, leaf and flower each having different medicinal actions. It is a wonderful anti-viral and the flowers have a particular positive effect on the heart. The bitter leaves supportive of the liver and gallbladder, a few can be added to a salad or juiced with apple, celery and ginger. As you warm up the dandelions in the water you will detect a honey fragrance. Enjoy making use of this wonderful herb. “Dandelion is the ideal spring cleanser, spring bitters, and spring tonic.’ Dr. Swinburne Clymer R E C I P E 100 dandelions * 1.5 cups organic sugar (around 315g) * Half a small unwaxed lemon sliced 2 or 3 times Pick around 100 dandelion heads. Ideally away from roads and pollution. You can include a bit of the stalk at the top. Only wash if you concerned about pollution as you want to retain the pollen that may come off through washing. Leave them on a cloth for about 15 minutes or so to allow any insects to crawl out. Place the heads in to a saucepan with half a small lemon cut in to slices and 1.5 cups water (around 350ml). Place the lid on and simmer for 15 minutes. Take off the heat and cool. Infuse overnight. Place a muslin cloth over a sieve on top of a bowl and strain out the liquid, giving the cloth a tight squeeze to release all the liquid. Put the dandelion liquid in to a pan and add the sugar. Ideally you want to weigh the liquid and then add the same amount of sugar, so it may differ slightly from the amount in the recipe. Stir on a low heat until the sugar has dissolved and then simmer from 15 to 30 minutes until your have the desired consistency. Test by dropping a bit on a cold plate and see how set it looks. The honey will turn a darker caramel colour. You want a runny honey consistency. Remember it will thicken as it cools. Pour while still hot in to a sterilised jar. Be careful as it will be very hot. Use as you would honey or take off the spoon.
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Warm Rainbow Salad to Boost and Cheer
A Warm Rainbow Salad to cheer the heart, boost immunity and optimise gut health. This is a warm salad. It is by no means a set in stone recipe and I used what I had. Feel free to mix it about. FACT – red onions are rich in quercetin which inhibits virus activity. Ingredients 1 cauliflower broken in to florets 1 packet of tenderstem sprouting purple broccoli 1 red onion thinly sliced 1 bunch of radishes thinly sliced 3 beetroot boiled, cooled and sliced in to half moons 1 packet of feta cheese crumbled 1 handful of sour cherries 1 handful of flat leaf parsley chopped 1 tin of organic chickpeas (or use quinoa, lentils, freekah) 8 tablespoons of extra virgin olive oil 3 tablespoons of raw cider vinegar 1 to 2 teaspoons of raw honey 1 clove crushed garlic 1 teaspoon of Aleppo chilli flakes Method Heat oven to 200C/180C fan/gas 6. Add the cauliflower florets and broccoli stems to a large roasting tray. Drizzle with 2 tablespoons of olive oil and sprinkle over the Aleppo chilli flakes, salt and freshly ground pepper. Toss. Put in the oven for about 25 minutes, Tossing halfway through the cooking time. While this is roasting add the red onion to a shallow bowl, add 3 tablespoons of cider vinegar and a pinch of salt. Stir and leave to ‘pickle’ for around 15 minutes. Warm up your tin of chickpeas then drain. In your salad serving bowl add the broccoli, cauliflower, chickpeas, beetroot, the sliced red onion leaving the vinegar behind in the bowl, radishes, chopped parsley, sour cherries and crumbled feta. Make the salad dressing by adding the olive oil to the remaining vinegar, along with one clove of crushed garlic and honey. Whisk and add to the salad tossing well. It should be warm. Enjoy:-)
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Beetroot Systemic Detoxifer and Nutritional Powerhouse
This is a lovely recipe my dad developed some time ago. The original recipe used the smaller variety of oranges, but I am using blood red variety. A powerhouse of nutrients containing beetroot, blood red orange (tangerine, clementine, mandarin or satsuma are also good), raisins and walnuts. Key benefits – BEETROOT Lowers blood pressure and protects against stroke and heart attack A wide spectrum of vitamins, minerals and anti-cancer phytonutrients Oxygenates the blood and boosts physical endurance BLOOD RED ORANGES High in Vitamin C Protects against type 2 diabetes High in antioxidants Natural source of folate (folic acid) WALNUTS Improves skin, hair and nails Nutrient dense Boost mood May reduce risk of pancreatic cancer RAISINS When grapes are dried their anti-oxidant capacity greatly increases Good source of energy Provide calcium and boron for bones Iron and copper protect against anaemia r e c i p e 1 medium sized, organic raw beetroot 1 blood red orange or 2 small (ie. clementine, tangerine etc) Small handful of walnuts Small handful of raisins m e t h o d In a mini chopper add the peeled oranges and whizz to a juice. Scrub and chop the beetroot adding to the chopper with the raisins and walnuts. Blitz to a consistency that can be eaten off a spoon. This is not a smoothie and should be eaten as a separate meal.
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