Chocolate Nut Fudge

About 50 tiny pieces

Vegan; no gluten, dairy, soy, cane sugar – or cooking required

Really, really good. The results are gourmet while the skill level required is primary school. Two colleagues – Linda Outhwaite and Jamie Smith – inspired me with their versions of this super simple and luscious confection. The high cocoa density adds a caffeinated thrill – as well as ample magnesium, calcium, iron and antioxidants. Among the latter are phenols linked with lowering high blood pressure. Some studies show this effect is negated if the chocolate includes milk, which seems to impede absorption. One type of phenol is flavonoids including (yes, another sub-category) epicatechins. These score impressively on the ORAC (oxygen radical absorbance capacity) score. This is used to assess how much power an antioxidant has for preventing destruction from free radicals. In excess free radicals are involved with premature ageing and disease. Read more

Blood Sugar Levels: Your #1 Key to Weight, Mood and Vitality

BLOOD SUGAR LEVELS: Your #1 Key to Weight, Mood and Vitality – and the Prevention and Treatment of Diabetes, Cardiovascular and Hormone Related Problems ©  
        

Your survival depends on cells receiving fuel in the form of just the right amount of glucose or blood sugar. It is the job of the hormone insulin to courier this into cells. The Brain is your most glucose hungry organ and the first to feel its lack. All carbohydrates – from vegetables, fruits, nuts, seeds, grains or legumes – eventually get broken down into glucose. What differs is the speed at which they do this.

Individual foods have been measured in this regard and placed on a scale called the Glycemic Index or GI. Carbohydrate foods that are slow to break down – such as Legumes (dried peas, beans and lentils; see TIPS), nuts, seeds, most vegetables and fruits, plus hearty, crunchy wholegrain products – are termed low GI. Those that digest rapidly into glucose such as Sugar, most white rice, and finely milled bread, baking and cereals (of one highly refined, uniform texture) are high GI.

Eating too many high GI carbs at a meal stimulates a surge of excessive glucose. The pancreas then produces and releases more insulin as extra courier vans. Over time though, high levels of insulin are life threatening and the cells start to refuse it entrance. But by becoming resistant to insulin they are also unable to access its critical glucose fuel. Read more

Israeli Chermoula (sort of like pesto) with Chermoula Stuffed Vegetables and Quinoa ‘Tabbouleh’ with Chermoula

Makes about 1 cup of chermoula
Vegan and Paleo; no gluten, dairy, egg, soy or other legumes, potato or tomato

No wonder the people of the Mediterranean have such great health statistics – as well as so many diners eager for their classic dishes.

Chermoula is an Arabic word used to describe a North African fresh herb, lemon, olive, nut and spice mixture used as a marinade or topping for fish, meat or vegetables. My hearty version was inspired by reading the sigh-inducing and internationally popular cookbook Jerusalem by Yotam Ottolenghi and Sami Tamimi. The book is also a touching memoir by these two men who lived in the western and eastern parts of the city and met later in London. These districts have been embattled with each other, but the authors say the food and hospitality practices, culturally unify them.  Read more

Italian Polenta and Quinoa “Polenta”

Serves 2-3 as a main
(No gluten, dairy, legumes, egg, or nightshades)

Polenta is the Italian word for coarse cornmeal and also the dishes made from it. This is made with maize, which grows like corn on the cob, but is chosen for its starchiness – rather than sweet eating properties – and mostly ground into flour. Traditionally, yellow maize is seasoned and cooked in stock like a savoury porridge. It is then served as a side dish similar to a vegetable mash.

Or the porridge is poured into an oiled square or round dish and chilled until firm. Immaculate golden slices can then be sliced and baked or fried, forming a satisfyingly crisp, toast-like crust with tender interior. These are consistently popular. Some restaurants slice polenta into baton shapes and serve them like chips. Read more

Do You Know What Your NAILS Say About You?

Nails have practical value (such as picking up objects, and scratching), aesthetic value, and diagnostic value.

They act as a protective plate in contrast to the many sensitive nerves in your fingertips there to provide information when you touch something. Have you ever noticed how women shoppers are more likely than men to touch objects they are evaluating? Women’s bodies have more nerve receptors: for example 34 nerve fibres per square centimetre of facial skin compared to men’s 17. Read more

Frangipane Slice

Makes 20 – 24 small slices

(No gluten, dairy, egg, cane sugar; with options for soy)

Sweet, moist, long keeping and super easy. The apricots are particularly high in alkaline potassium, a key nutrient for calm nerves and muscles including the heart. Dried fruit supplies a surprising amount of protein, fibre and minerals including iron. For visual appeal, choose a selection of different coloured fruit. Candied ginger is an especially punchy flavour contributor, but it does have cane sugar….. Read more

Quinoa ‘Risotto’ and Quinoa Pilaf

Serves 3

No gluten, dairy, nightshades or legumes

Quinoa (pronounced ‘keen-wah’) is a seed from Peru. It is high in protein and fibre while low in starch; a good source of manganese, magnesium, folate, flavonoids, some Omega 3 and other anti-inflammatory factors. It has a mild nutty taste; resembles and is used like a grain such as rice. Many people who are grain-sensitive (often to the gluten-containing grains) can do well on quinoa as it is not a member of the grass family. Whole quinoa (looks like bird seed) and flaked quinoa (resembles rolled oats) are in most supermarkets.

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Multi Grain Gluten-Free Bread

1 loaf: moist, pliable and long-keeping!
(No gluten, dairy, cane sugar, legumes* or nightshades*)

Some people have called this “miracle” bread. The results are similar to the classic Vogel’s brand, though smaller in size. Gluten-free breads are often dry and crumbly, though some commercial versions achieve a light texture by being are low in protein and fibre. Or they cheat with numerous artificial additives. Read more