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Beetroot and Dill Dip/Topping/Spread makes 1 ¼ cups
Paleo; no gluten, dairy, legumes, onion, garlic or nightshades; with option for vegan
Fabulous colour that shouts nutritious good looks.
Excellent dip with sliced carrot, kumara chips or corn chips. Or for a hearty Chef Salad, you can toss pasta, quinoa or rice, cubed tofu or back beans, or steamed veg – or a mixture – with a little olive oil, salt and pepper. Place on a platter. Make a depression in the middle and fill with the beetroot topping. Sprinkle with fresh dill or parsley. Surround with leafy greens. Read more
• Modern medical research. • Time-honoured traditional practices. • Contemporary convenience.
Scrumptious dairy- and gluten-free fare to enhance your health, pleasure and longevity.
By MARIA MIDDLESTEAD, Reg. Clinical Nutritionist
* * *
Have you been conned by a Soyburban Myth?
Benefit instead from the lessons of history and international research.
What is the secret ingredient to:
• The nation with the greatest longevity?
• The differing lifespans of individuals within that nation?
• Steady blood sugar regulation and easy weight management without restrictive, monotonous diets?
• Lowered risk factors for cardiovascular disease, osteoporosis, sub-fertility, PMS, menopausal problems, breast, prostate and many other cancers?
The answer comes packaged in the form of diverse and adaptable convenience foods with over 2,000 years of safe and venerated use: soy products.
But what about the taste? No one blames the likes of pasta and potatoes for being bland. That very quality lets them successfully showcase a myriad of flavours, colours and textures. The same is true of soy – a playful cook’s best friend.
Let this book help you discover a new world of innovative yet simple recipes, tested by and designed for the tofu-shy. By using such products as soy-based yoghurt, cream cheese, milk and strategically incorporated tofu you can seamlessly update household favourites without fellow diners even noticing the difference. Try Salmon and Red Pepper Dip followed by Courgette and Walnut Fritters, Spanish Paprika Pasta, and Smoky Summer Salad with Mango Dressing.Save room though for a gasp-eliciting Mocha Cherry Gateau. While catering to your immediate visual and sensual pleasures, such dishes also promote the long-term good health and vitality essential for life’s sustained enjoyment.
From their hormone-balancing isoflavones, a critical ratio of amino acids that stimulates metabolic efficiency, key antioxidants to discourage abnormal cell growth, hard to obtain fatty acids critical to routing the inflammatory symptoms of most diseases, to their unusually advantageous proportion of calcium to magnesium essential in the right ratio for healthy sleep, moods, hearts and bones – soy brings an impressive menu of physiological and culinary benefits to your table.
While superbly advantageous in their own right, soy products also provide an easy substitution for modern, highly manipulated dairy products. By minimising your dairy intake you can limit its contribution as: the # 1 dietary source of adverse endocrine disruptors (linked to the growing incidence of hormonal problems and sub-fertility for both men and women); the # 1 most likely food sensitivity in New Zealand; an inflammatory protein source that respected scientific studies associate with the development of diabetes; and a poorly absorbed calcium content that can encourage osteoporosis.
Enjoy Maria’s latest e-book, which can only be purchased from this site.
Most people would acknowledge that a diet without vegetables would be missing important nutrients. However they might be missing out on an equally significant category of food: legumes.
Legumes are characterised as seed bearing pods such as fresh peas and beans; dried and sprouted beans, split peas, dhal and lentils; soy products and peanuts. They are among our oldest cultivated plants – lentils were grown in Central Asia in 7,000 BCE. So esteemed was this classification of food that each of the four prominent families of Ancient Rome sought to enhance their status by taking one major type as their name: Cicero from the word for chickpea; Fabius from faba bean; Lentulus from lentil; Pisa from pea.
(No gluten, dairy or nightshades; with options for cane sugar, animal/plant protein)
This looks gorgeous on a big platter – its creaminess yet spicy grunt contrasts with the fresh clarity of cool fruit. A flavourful and popular vegetarian dish, there is a list of numerous other protein possibilities. All the ingredients are available at the supermarket.
Even people of otherwise refined sensibilities commonly exhibit a murmuring pleasure from food eaten messily by hand with primal juices dripping. These burgers can be fried, baked or barbequed. Consume sedately as patties – accompanied by salad or mixed steamed vegetables – or serve on toast or buns. Offer an assortment of stack-your-own components: lettuce, tomato, gherkin, cooked onion and mushrooms, mustard, relish, aioli or Green Herb Dressing (see The Shape Diet).
Makes 2 cups (No gluten, dairy, cane sugar, egg; with options for nightshades and soy)
Thick, creamy and flavourful, you can make this in 10 minutes and employ it in a multitude of creative ways. Although the sauce warms up well just tossed with the likes of hot pasta or veg, if preferred first warm it gently over very low heat (don’t let it bubble). The jalapeno peppers contribute a tangy, mild oomph. ‘Hot’ foods like this have also shown the ability to minimise pain and to thwart pathogenic invaders (see my HEALTH STORE report: How To Thwart Fungal, Yeast, Viral, Bacterial and Parasitic Invaders – and Build Strong Immunity).
Watch these disappear. High in calcium, hormone-balancing isoflavones, and vitality-sustaining protein, low GI, yet delicate of structure, these will entice even the breakfast-phobic. No one will ever guess the ingredients involved. Maple syrup is a classic topping, or try new Apple Syrup, which is available in supermarkets and is free of added sugar.
(Mostly vegan options; no gluten, dairy or cane-sugar – plus options for nightshades)
Tofu Quick Tip
This is my favourite way of easily using tofu. It solves many a lunch and dinner dilemma. Guests assume it is cheese. Yet it has more protein, little saturated fat, and none of the adverse hormone disruptors of modern dairy products.
(No gluten, dairy or cane sugar; with options for soy)
It is challenge enough to produce moist and fluffy baking that is gluten– and dairy-free, but a chocolate icing without added sugar is a culinary Everest. The cake achieves sweet stimulation courtesy of dried and fresh fruit, a little honey, plus spices and vanilla. Thanks to maturing flavours, it tastes even better the next day. Alternatively, the batter can be poured into paper-lined tins and baked as muffins. The icing is rich and creamily convincing despite some non-traditional ingredients. The trick with any dietary substitution is to achieve equivalent flavour, as well as consistency or structure. One of the hurdles here is to offset the natural bitterness of the cocoa content. This is compensated for with a date puree (pre-soaked into sweet succulence) although few taste testers will recognise its presence. For the creamiest result the dates are best soaked overnight.
Benefit from the lessons of history and international research.
What is the secret ingredient to:
· The nation with the greatest longevity?
· The differing lifespan of people within that nation?
· Steady blood sugar regulation and easy weight management without restrictive, monotonous diets?
· Lowered risk factors for cardiovascular disease, osteoporosis, sub-fertility, PMS, menopausal problems, breast, prostate and many other cancers?