‘Candida Can Be Fun!’ – Greedy Guts Salad recipe

Here’s another recipe taken from the exciting cookbook ‘Candida Can Be Fun!’ by Rebecca Richardson.

“This is the ultimate salad to fill you up. It is also nicer if you eat this as soon as you have cooked the courgette and pepper, so that it is still warm.”

Serves 4

Lose Candida with a Greedy Guts Salad
Lose Candida with a Greedy Guts Salad

1 romaine lettuce (trimmed and chopped)
85g (3oz) of fresh watercress (washed)
8 cherry tomatoes (halved)
¼ cucumber (sliced and quartered)
4 spring onions (trimmed and chopped)
1 x 400g tin of chick peas (or 100g dried)
1 tablespoon of rapeseed oil
1 medium courgette (trimmed and sliced)
1 orange pepper  (cored, deseeded and sliced into rings)
1 teaspoon of extra virgin olive oil (or avocado oil)
1½ tablespoons of fresh lemon juice
5 teaspoons of tahini and 5 teaspoons of water
1 small clove of garlic (peeled and crushed)
1 tablespoon of pumpkin seeds
Sea salt and freshly ground black pepper to taste

  1. If using tinned chick peas, drain them in a colander and rinse thoroughly with cold water and set aside.
  2. If you are going to use dried peas, you will need less in weight as they expand in size as they rehydrate.
  3. You will need to prepare 100g of dried peas per 400g tinned peas and soak them for the required time.
  4. Follow the relevant instructions for cooking the chick peas from dried. Tinned are so easy!
  5. In a large salad bowl, toss in the lettuce, watercress, tomatoes, cucumber, spring onions and chick peas.
  6. In a griddle pan, add 1 tablespoon of oil and heat. Lay the courgette slices in the pan.
  7. Fry on a medium heat for 2 minutes each side, without moving them, until both sides have golden stripes.
  8. Remove and add to salad, then fry the pepper rings on both sides until cooked. Add these to the salad also.
  9. In a salad dressing shaker, add the oil, lemon juice, tahini, water, garlic.
  10. Shake well until mixed. Taste a bit of the dressing to see if you need to add more of something.
  11. Drizzle the required amount of dressing over the salad and sprinkle with pumpkin seeds.

Until the 31st May the recipe book ‘Candida Can Be Fun!’ is on offer for £14.99 – that’s 25% less than the normal price, so buy now and take your chance to begin your fight back!

For more information on Candida, the author and how to purchase your copy of “Candida Can Be Fun!” please visit: www.candidacanbefun.co.uk

Advertisements

Sprouted seeds and beans, a great source of nutrition

Remember how, as a kid, you could grow cress on a patch of cotton wool and then eat it in your sandwiches? The fascinating thing is that these simply grown sprouts are really nutritious and a great food.

Newly sprouted seeds and grains are packets of energy on the cusp of life – that makes them great for food because they are bursting with so many proteins, nutrients, enzymes, and more, to help them grow. Researchers have found crunchy sprouted broccoli sprouts to be a powerful anti-carcinogenic (the active element being glucoraphanin) and an antioxidant, better than normal broccoli. Another example is a fresh and tasty serving of sprouted alfalfa which is reported to dramatically reduce cholesterol and has a complete armory of vitamins and minerals ready to boost your health.

But whether it’s sunflower seeds, adzuki, radish or almond, these sproutlings are high energy, low calorie foods which can contribute to your five-a-day vegetable intake at a very low cost – when you grow your own a few pennies results in pounds worth of savings. They are noted for being beneficial for people with food intolerances too.

Some prepared foods take full advantage of the nutritional benefits of sprouted seeds for example the Sunnyvale organic breads and Linusprout flax powder bringing sprouted nutrition in an alternative, simple to eat form.  But there is nothing more fun than sprouting your own seeds or beans.

How to sprout beans and seeds

All that is needed is a glass jar with a lid with holes in or a piece of cotton or muslin and an elastic band to hold the cloth in place over the neck of the jar.
Take a handful of your selected seeds or beans.  Adzuki and mung beans work really well as do alfalfa, radish and most any bean or seed that has not been hulled.

Put the beans into the jar and rinse them really well in water, give them a good swish round and then drain the water.  The process has begun.

Place the beans in a shaded warmish place. Now each day for the next 3-4 days rinse the beans again, just fill the jar with water enough to cover the beans and drain it off again gently.  You should see the sprouts appearing after 2 or 3 days and after 3 -5 days  the sprouts will be ready to eat.  The length of time does vary for each bean type, how warm it is etc, so just be patient.

Include bean sprouts in your menu
Sprouted grains and seeds are crunchy additions to salads, stir fries and sandwiches, but they can also be baked or blended, toasted or eaten raw as tapas – sunflower seeds are very very moreish.

Here’s an easy fresh tasting sprouted seed recipe  to try:

Sprouted bean bruschetta with tomato and basil

Makes 10 slices

1 tablespoon sprouted mung beans
1 tablespoon sprouted radish
10 slices of organic baguette
5 tablespoons olive oil
30 cherry tomatoes
1 clove of garlic, peeled and rubbed in salt
Basil (preferably fresh)
Freshly milled salt and pepper

1. Bring a pan of water to the boil and put the cherry tomatoes in for 30 seconds. Quickly remove the tomatoes and cover them in cold running water until they are completely cold, the skin should have cracked and loosened.
2. Grill 10 organic baguette slices on both sides. When they are crisp, score the slices 3 times with a sharp knife on one side.
3. Rub the garlic around the cuts in the bread and drizzle about half a tablespoon of olive oil over each slice.
4. Crush three tomatoes and place them onto a baguette slice, top with a pinch of sprouted mung bean and radish.
5. Repeat for each slice. Season with a scattering of basil, salt and pepper. And finally, sprinkle a few more drops of olive oil over the top.

Garlic brings the best out of Jersey Royals

Garlicy new potatoes

A basic recipe which has become one of my favourite ways of serving new potatoes
Serves 4
28oz (800g) Jersey Royal new potatoes
4 tbsp extra virgin olive oil or another oil good for cooking for example avocado, coconut or macadamia

1 large bulb garlic, halved horizontally

2–3 tbsp leaf parsley, coarsely chopped

METHOD

1.  Cook the potatoes in boiling water for about 15 minutes, or until just tender, then drain.

2.  Meanwhile, heat 2 tbsp oil in a small, heavy-based frying pan. Add the garlic, cut-side down. Cook over a moderate heat for 10 minutes, or until caramelised.

3. Squeeze the cooked garlic out of its skin into a bowl and mash with the remaining oil and parsley. Toss the potatoes in the garlic mixture and season with salt and freshly ground black pepper.

Quinova Feta Salad

Serves 2

Ingredients

Dressing

  • 1 tbsp olive oil
  • 1/2 tsp cayenne pepper
  • 1 tbsp fresh coriander, chopped
  • juice of 1 lime
  • salt & freshly milled black pepper
  • 1-2 tbsp olive oil
  • 200g/7oz Quinova mince
  • salt & freshly milled black pepper
  • 50g/2oz wholegrain rice, cooked
  • 100g/4oz cannellini beans, cooked
  • 50g/2oz peanuts
  • 1 large spring onion, chopped
  • 50g/2oz feta cheese, cubed, or suitable substitute

    Method

    Combine all the dressing ingredients together. Stir well and set to one side.

    Heat the oil in a non-stick pan over a low heat, add the Quinova mince and cook gently for 8 minutes, season well, tehn add the rice, beans, peanuts and onion. Fry for a couple of minutes before stirring in the dressing. Remove from the heat and serve topped with feta cheese. Delicious served cold.

  • © Quinova

    Black-Eyed Bean Salad & Basil Dressing

    This black-eyed pea salad is ideal to serve up with summer meals and barbeques, or with grilled meat or poultry. Why not use products from our fresh organic range for that extra special occasion, or simply to indulge you and your family.

    Ingredients:

  • 24oz canned or cooked black-eyed beans (2 15-ounce cans, drained)
  • 1/4 teaspoon salt
  • 4oz finely chopped onion
  • 4oz cup finely chopped celery
  • 1 small sweet red bell pepper, seeded and finely choppedBasil Dressing
  • 1/4 cup cider vinegar
  • 3 tablespoons chopped fresh basil, or 1 teaspoon dried
  • 2 to 3 medium cloves garlic, crushed
  • 1 1/2 teaspoons sugar
  • 1/4 teaspoon freshly ground black pepper
  • 1/4 teaspoon salt
  • 1 cup olive oil
  • fresh basil or parsley for garnish

    Preperation:

    In a serving bowl put the black-eyed beans, 1/4 teaspoon salt, chopped onion, celery, and green pepper.
    In a separate bowl, whisk or blend the vinegar, basil, garlic, sugar, remaining 1/4 teaspoon salt, and pepper, until the dressing is well blended.
    In a medium bowl, mix the black-eyed beans, chopped onion, celery, bell pepper, and basil dressing. Cover and refrigerate until thoroughly chilled, at least 2 hours or overnight. Decorate with a garnish of fresh parsley or basil.

    Serves 6.

  • Fennel and Walnut Salad

    “I love using fennel, a more unusual salad ingredient, so this is one of my favourite salads”. Lesley

    Fennel resembles a rounded, swollen cluster of celery stalks with green-tinged ribs, and is related to the herb and spice seeds of the same name. All share a mild, sweet licorice flavor. Strip away any coarse outer portion of the fennel bulb before using in recipes.

    Salad greens with pears, fennel and walnuts

    SERVES 6

    Ingredients

    Method

    Divide the salad greens onto 6 plates. Scatter the fennel and pear slices over the greens. Sprinkle with Parmesan cheese and walnuts. Drizzle with olive oil and vinegar. Add black pepper, to taste. Serve immediately.

    Nutritional Analysis(per serving)

    • Calories 157 Cholesterol 1 mg
    • Protein 3 g Sodium 50 mg
    • Carbohydrate 14 g Fiber 4 g
    • Total fat 10 g Potassium 391 mg
    • Saturated fat 1 g Calcium 66 mg
    • Monounsaturated fat 6 g

    For more info and healthier recipes please go to http://www.mayoclinic.com

    Mayo Clinic – Tolls for Healthier Lives © Mayo Clinic

    Arame Salad with Sweet & Sour Dressing

    Sea Vegetables are full of nutrition – rich in minerals and health-promoting properties including Vitamin B12, calcium, potassium, iron, zinc and phosphorous. They are an excellent source of antioxidants and rich in iodine (essential for thyroid function). Eating sea vegetables can also help the body to eliminate toxins, reduce cholesterol levels and prevent certain cancers.

    Ingredients

    • 1 cup [D403667 Arame] soaked for 10 minutes
    • 1 bunch of [DF12906 watercress], cut
    • 1 [DF13055 chicory], cut into strips
    • 4-5 radishes, finely sliced
    • 1 carrot, grated

    Dressing

    Method

    1. Place the arame in a pan with enough water to cover 1/3 of its volume.
    2. Bring to a boil simmer until most of the water has gone.
    3. Season with 1 tbsp of soy sauce and cook for a further 1-2 minutes. Cool.
    4. Combine the salad vegetables in a large bowl with the arame. Combine the dressing ingredients to taste.
    5. Serve from a separate dish.
    6. Serves 3-4