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Recipes
Ever wonder why our schools have gone nut-free and why they are filled
with kids dependent on antibiotics, puffers, grommets, cortisone cream
and psychostimulants? Cellular health is a common theme in these
seemingly disparate illnesses. And the great news is that many solutions
to improve our children's health can be found in our own kitchens. Here
are a few nutrient-rich recipes to help your family maintain healthy cells!
Health & Happiness!
If you would like to share a recipe, please send to
Mindd Foundation info@mindd.org
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Salads & Snacks
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Chicken Puddings by Michele Nichols
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Ingredients
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Method
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500g chicken meat
3 cloves garlic
1 bunch coriander
1 teaspoon tamari
1 teaspoon fish sauce
300 ml coconut milk
Pinch sea salt
Variations; Fish and prawn or pork and prawn.
Serve with sweet-n-sour dipping sauce or drizzled with mango sauce.
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1. Process chicken to a mince
2. Add garlic, coriander, tamari, fish sauce
3. Add coconut in a steady stream while processing to a paste.
4. Divide mixture into mini muffin pans.
5. Bake at 180 degrees for approx. 10 minutes
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Soups
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The Health Benefits of Bone Broth.
An excerpt from Nourishing Traditions by Sally Fallon.
“A lamentable outcome of our modern meat processing techniques and our hurry-up, throwaway lifestyle has been a decline in the use of meat, chicken and fish stocks. In days gone by, when the butcher sold meat on the bone rather than as individual fillets and whole chickens rather than boneless breasts, our thrifty ancestors made use of every part of the animal by preparing stock, broth or bouillon from the bony portions.
Meat and fish stocks are used almost universally in traditional cuisines – French, Italian, Chinese, Japanese, African, South American, Middle Eastern and Russian; but the use of homemade meat broths to produce nourishing and flavorful soups and sauces has almost completely disappeared from the American culinary tradition.
Properly prepared, meat stocks are extremely nutritious, containing the minerals of bone, cartilage, marrow and vegetables as electrolytes, a form that is easy to assimilate. Acidic wine or vinegar added during cooking helps to draw minerals, particularly calcium, magnesium and potassium, into the broth. Dr Francis Pottenger, author of the famous cat studies as well as articles on the benefits of gelatin in broth, taught that the stockpot was the most important piece of equipment to have in one’s kitchen.
It was Dr. Pottenger who pointed out that stock is also of great value because it supplies hydrophilic colloids to the diet. Raw food compounds are colloidal and tend to be hydrophilic, meaning that they attract liquids. Thus, when we eat a salad or some other raw food, the hydrophilic colloids attract digestive juices for rapid and effective digestion. Colloids that have been heated are generally hydrophobic – they repel liquids, making cooked foods harder to digest. However, the liquids –it is hydrophilic-even after it has been heated. The same property by which gelatin attracts water to form desserts, like Jello, allows it to attract digestive juices to the surface of cooked food particles.
The public is generally unaware of the large amount of research on the beneficial effects of gelatin taken with food. Gelatin acts first and foremost as an aid to digestion and has been used successfully in the treatment of many intestinal disorders, including hyperacidity, Colitis and Crohn’s disease. Although gelatin is by no means a complete protein, containing only the amino acids arginine and glycine in large amounts, it acts as a protein sparer, allowing the body to more fully utilize the complete proteins that are taken in. Thus, gelatin-rich broths are a must for those who cannot afford large amounts of meat in their diets. Gelatin also seems to be of use n the treatment of many chronic disorders, including anemia and other diseases of the blood, diabetes, muscular dystrophy and even cancer.
Other important ingredients that go into broth are the components of cartilage, which recently have been used with remarkable results in the treatment of cancer and bone disorders, and of collagen, used to treat rheumatoid arthritis and other ailments.
In folk wisdom, rich chicken broth-the famous Jewish penicillin-is a valued remedy for the flu. The 12th-century physician Moses Maimonides prescribed chicken broth as a treatment for colds and asthma. Modern research has confirmed that broth helps prevent and mitigate infectious diseases. The wise food provider, who uses gelatin-rich broth on a daily or frequent basis, provides continuous protection from many health problems”.
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Beef Stock by Sally Fallon
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Ingredients
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Method
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4 pounds beef marrow and knuckle bones
1 calves foot, cut into pieces(optional)
3 pounds meaty rib or neck bones
4 or more quarts cold filtered water
½ cup vinegar
3 onions, coarsely chopped
3 carrots, coarsely chopped
3 celery sticks, coarsely chopped
Several springs of fresh thyme, tied together
1 teaspoon dried green peppercorns, crushed
1 bunch parsley
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1.Place the knuckle and marrow bones and optional calves foot in a very large pot with vinegar and cover with water. Let stand for one hour.
2.Meanwhile, place the meaty bones in a roasting pan and brown at 350 degrees in the oven. When well browned, add to the pot along with the vegetables.
3. Pour the fat out of the roasting pan, add cold water to the pan, set over a high flame and bring to a boil, stirring with a wooden spoon to loosen up coagulated juices. Add this liquid to the pot. Add additional water, if necessary, to cover the bones; but the liquid should come no higher than within one inch of the rim of the pot, as the volume expands slightly during cooking. Bring to a boil. A large amount of scum will come to the top, and it is important to remove this with a spoon. After you have skimmed, reduce heat and add the thyme and crushed peppercorns.
4.Simmer stock for at least 12 and as long as 72 hours. Just before finishing, add the parsley and simmer another 10 minutes.
You will now have another pot of rather repulsive-looking brown liquid containing globs of gelatinous and fatty material. It doesn’t event smell particularly good. But don’t despair. After straining you will have a delicious and nourishing clear broth that forms the basis for many other recipes.
5. Remove bones with tongs or as slotted spoon. Strain the stock into a large bowl. Let cool in the refrigerator and remove the congealed fat that rises to the top. Transfer to smaller containers and to the freezer for long-term storage.
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Main Meals
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Lamb Koftas
By Sandra Ramacher
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Ingredients
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Method
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500g(1 lb) lamb- minced
60g (1/2 cup) onion- finely minced
1 clove garlic- minced
1 tsp dried ground coriander
1 tsp dried ground cumin
¼ tsp ground cinnamon
½ tsp green chili – finely chopped
1sp tomato paste*
1 Tbs fresh mint- chopped
1 Tbs fresh coriander- chopped
Oil for frying
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1. Combine the lamb with all the other ingredients and mix well using your hands.
2. Form into small balls, using about a heaped teaspoon per ball.
3. Heat oil in a frying pan and cook the koftas until browned all over.
4. Layer a bowl with some crumpled up kitchen paper and place koftas into the bowl to remove any excess oil.
Serve hot or cold. They can also be frozen and reheated in the oven when needed.
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Tomato Paste
By Sandra Ramacher
Makes 1 cup
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Ingredients
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Method
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2 kg (4lb) fresh plum tomatoes
60g (1/2 cup) celery – chopped
130g (1 cup) carrots – chopped
120g (1cup) onions – chopped
2 Tbs fresh basil – chopped
½ tsp fresh rosemary
2 tsp salt
½ tsp cinnamon
6 whole cloves
8 peppercorns
2 cloves garlic - chopped
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1. Core tomatoes, no need to peel them, and chop coarsely.
2. Combine all ingredients in a large saucepan and bring to boil.
3. Turn down the heat and simmer covered for about 30 minutes, stirring occasionally.
4. Press the ingredients through a sieve, discarding the leftovers.
5. Return the sauce to the saucepan and cook for 3 hours on very low heat, stirring occasionally.
6. When the sauce has thickened sufficiently let cool and store in ice cube trays in the freezer.
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Savoury Snacks & Dips
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Curcumin Crackling By Jillaine Wheeler
This recipe addresses the following dietary requirements
1. Low in oxalates
2. Gluten Dairy Grain Soy Corn & Additive Free
3. Low sugar, addressing Candida, insulin resistance, diabetes, hyperactivity or anxiety, related to carbohydrate intake.
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Ingredients
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Method
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Organic chicken or duck skins- ask your butcher to mince them for you or dice into 1/2 - 1 inch strips
Organic ducks are hard to find- do ask what the grower is feeding his ducks- some use soy which I avoid
1 Tbs of Organic Turmeric powder per 500g of skins
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1. In a large stainless bowl coat the skins with the turmeric.
2. Heat a medium-size saucepan to a low-moderate heat (3 electric) and add enough skins to come half way up the side of the saucepan. If you are doing a large batch use a large saucepan.
3. Using a wooden spoon, keep the skins moving around as the fat renders out of the skin and the pieces begin to float and fry gently. Allow them to brown completely- the fat will become very clear when they are done.
4. Use a slotted spoon to remove the cracklings or pour into a chef’s cone-shaped colander, which is lined with a chef’s paper cone to filter the oil completely.
5. Reserve the oil for aioli or for frying/ roasting to replace vegetable oils or margarines.
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Nut Butter by Sally Fallon
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Ingredients
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Method
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2 cups crispy nuts such as peanuts, almonds or cashews
1 cup coconut oil
2 tablespoons raw honey
1 teaspoon seasalt
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1. Place nuts and seasalt in food processor and grind to a fine powder.
2. Add honey and coconut oil and process until butter becomes smooth. It will be somewhat liquid but will harden when chilled.
3. Store in an airtight container in the refrigerator.
4. Serve at room temperature.
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Skin
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The Triple Blend, Eczema Face and Body oil
By Carla Oates www.carlaoatesbeauty.com
When it comes to looking after skin with eczema topically, the primary goals are to calm, soothe, seal and repair. Identifying and avoiding irritants as well as doing your best to stop the itch-scratch cycle is very important. Keeping your child's nails short and popping on cotton mittens can help as can wrapping itchy areas in bandages. It's of the utmost importance to address the underlying cause of the eczema, but in the interim, topical emollients can offer some relief to itchy, irritated areas of skin. The following blend contains three beautiful, remedial base oils. Evening Primrose oil is rich in GLA (Gamma Linoleic Acid) important for maintaining healthy skin. Coconut oil is rich in anti-fungal lauric acid. Jojoba oil is actually a wax (as opposed to an oil) and boasts impressive emollient, healing, moisturizing and protective properties. Chamomile essential oil is rich in azulene, an anti-inflammatory agent with skin soothing properties.
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Ingredients
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Method
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30g Coconut oil
20g Evening primrose oil
50g Jojoba oil
5 drops of German chamomile essential oil (optional)
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1.Mix all oils well and put into a 100gm bottle.
2. Massage gently into the affected area.
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Desserts
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Blueberry Muffins
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Ingredients
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Method
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2 cups blueberries (fresh or frozen)
1/2 cup water
2 1/2 cups almond flour
1/2 tsp baking soda
1/4 tsp salt
1 tsp ground cinnamon
1/2 tsp pure vanilla extract
1/2 cup honey
3 eggs
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1. Heat Oven to 160. Line a muffin tin with large baking cups.
2. Simmer blueberries with water until berries release their juice and the mixture has thickened slightly. Let cool.
3. Combine almond flour, baking soda, salt and cinnamon in a bowl.
4. Combine blueberries, vanilla, honey, and eggs in another bowl.
5. Add the dry ingredients to the wet and mix well.
6. Evenly fill each baking cup with the batter.
7. Bake for 25 to 30 minutes.
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Egg-Free Banana Muffins
By Dr Natasha Campbell-McBride
Suggestions:Fold in berries and/or small pieces of fruit.
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Ingredients
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Method
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2 cups of cashew nuts or any other nuts
2 ripe bananas
4 teaspoons honey
4 teaspoons gelatine powder or crystals
4 -8 tablespoons of coconut oil or butter(ghee for GF/CF)
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1. Grind nuts into a flour(or use ground almonds).
2. Mash Banana.
3. Dissolve gelatine powder in a half a cup of hot water.
4. Mix all the ingredients together.
5. Fill paper muffin cases with the mixture.
6. Bake at 150-175%C for 15-20 minutes.
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Tropical Smoothie
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By Carla Oates
Comments: Papaya and pineapple provide enzymes that support digestion
Coconut water is rich in nutrients, especially lauric acid which helps support a healthy balance of gut bacteria
Suggestions:Mix in daily supplements such as zinc, magnesium and B vitamins.
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Ingredients
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Method
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1/2 cup diced papaya
1-2 slices of pineapple
½ lime (zest removed)
1 cup coconut water (ideally from the young coconut - also scoop out and add the coconut flesh)
1 handful of cabbage 1 squeeze of honey (optional) A slice of mango (optional)
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Add a tray of ice cubes and run the machine on high speed (start with tamper) for 60-90 seconds.
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