Cherries – info & recipes

Cherries – info & recipes

The cherry season is short; they are at their best in December, so enjoy them while you can. Choose organic cherries to avoid all the pesticides in non-organic cherries.

Cherries are very good for you, with high levels of antioxidants, potassium, iron, vitamin C and B complex vitamins. Cherries contain phytonutrients (eg: flavenoids), and eating phytonutrient rich fruits and vegetables, such as cherries, helps to reduce the risk of cancer and heart disease. Additionally, recent studies have shown cherries have the potential to relieve the pain of arthritis, gout and inflamed joints.
Many recipes call for pitted cherries. You can buy cherry stoners from speciality kitchen stores, or pit them with a small sharp knife.
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Substituting sugar – info & recipes

Everyone’s diet and health could benefit by replacing the refined white sugar they eat with good quality natural sweeteners such as brown rice syrup, barley malt syrup, maple syrup, organic raw honey, palm sugar or molasses. These are all filled with flavour and are delicious.

Refined white sugar, so widely consumed in Australia, has had all the minerals, nutrients and trace elements removed during processing, unlike high quality natural sweeteners.

Eating refined white sugar depletes nutrients in the body, especially chromium, zinc, calcium, vitamin C and B vitamins. Additionally, it disrupts digestion as it reduces digestive enzymes and the hydrochloric acid in the stomach. Refined white sugar is metabolised quickly, causing sharp fluctuations in blood sugar levels. As it disrupts the normal release of insulin levels it impacts on the glucose response of the liver, stressing the pancreas and adrenals.

White sugar consumption has been linked to diabetes, tooth decay, obesity, high blood pressure, hyperactivity and depression.
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Organic chicken – info & recipes

The reasons for choosing to eat certified organic free-range chicken are numerous. Organic chickens are not given hormones and antibiotics, and their feed is free from pesticides, herbicides and genetic modification. They are kept free-range, with continuous daytime access to unpolluted pasture.

Those who taste organic chicken frequently comment on how flavoursome and moist it is.

On the other hand, almost all non-organic chickens are given hormones, antibiotics and other drugs on a regular and routine basis to maximize meat and egg production. They live in extremely overcrowded damp conditions, where they can barely move, with no ventilation, and where disease can spread rapidly, causing the need for more antibiotics. The taste of commercial chicken is often described as bland, fatty and flavourless.

To ensure the chicken you are purchasing is truly organic and free-range always look for certified organic chicken. The certifying bodies strictly enforce and test for organic conditions.
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Pumpkin – info & recipes

Pumpkin is a wonderfully healthful food, full of fibre, beta carotene, vitamin C, potassium, calcium, iron, as well as other vitamins and minerals.

Pumpkin is a member of the gourd family, which also includes watermelon and squash. Its lovely orange flesh has a mild sweet flavour. Pumpkin seeds (pepitas) are a good source of zinc, iron, calcium, magnesium, and essential fatty acids.
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Spelt – info & recipes

Spelt is an ancient grain, closely related to modern wheat. Spelt is a nutritionally rich food, with a lower gluten and higher protein, fibre and fat content than regular wheat.

Even though spelt has a greater protein content than wheat, the protein in spelt is easier to digest, meaning often those intolerant or allergic to wheat can eat spelt products.
The flavour of spelt is delicious; nuttier and sweeter than wheat. Spelt is sometimes known by the Italian name farro.
Using spelt couldn’t be easier, simply replace spelt for wheat, one for one, in all your favourite recipes. Spelt is available in bread, flours, pasta, noodles, grains, baby cereals, etc.
Kamut is a grain very similar to spelt, also low in gluten, high in protein, and easy to digest.
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Pears – info & recipes

Pears are a nutrient dense food, containing significant amounts of potassium, and vitamin C.

Additionally, they have appreciable levels of magnesium, phosphorus, calcium, iron, folic acid, carotene, vitamin B2 and vitamin E. Pears also contain high amounts of fibre. They are good for the skin, the intestines and the heart, and according to Chinese medicine are extremely beneficial for the lungs.
Fresh pears contain no saturated fat, cholesterol or sodium. They are a natural, convenient source of energy. Always choose organic pears when possible to avoid harmful chemical sprays.
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Apples – info & recipes

Apples are an excellent source of fibre, both soluble and insoluble. This combination helps to reduce LDL (bad) cholesterol, thus protecting against hardened arteries, heart disease and stroke.

As well as LDL cholesterol the pectin in apples removes toxins such as the heavy metals lead and mercury from the body. Apples also stimulate the appetite, remedy indigestion, and help to relieve constipation. Additionally, apples are rich in antioxidants and flavonoids, which together with the vitamin C found in apples provide a powerful protection against heart disease and cancers. Apples also assist in keeping blood sugar levels stable, as the fructose they contain is broken down slowly, particularly when combined with such a high dose of fibre.
Choose organic apple to avoid pesticide residues. If you do buy non-organic apples wash them well, and check what kind of wax is used, avoiding petroleum based waxes as they contain solvent residues.

RECIPES

APPLE AND BLACKBERRY CRUMBLE
• 500g organic apples, peeled and cut into 1cm slices
• 500g blackberries*
• 3 tsp cinnamon
• 1tbsp + ½ cup unrefined brown sugar
• 1tsp vanilla
• ¾ cup whole almonds with skin on
• 80g organic butter finely diced
• 11/3 cups organic spelt flour, sifted
• 11/2 tsp aluminium-free baking powder
Preheat oven to 200C. Combine apples, blackberries, 1tsp cinnamon and 1tbsp sugar. Place in the bottom of a baking dish. Put butter, flour, baking powder, cinnamon, vanilla and ½ cup sugar in a food processor and pulse until mixture looks like breadcrumbs. Add almonds and process a little, so almonds are still quite chunky. Press crumble mixture over apples quite firmly, then bake for 30 minutes, or until well browned. Serve warm with organic cream or organic vanilla ice cream.
*If blackberries are unavailable substitute with other berries, peaches, plums, apricots, rhubarb, pears or all apple.

APPLE AND HONEY TART
• 185g organic butter, softened
• 3/4 cup organic mild-flavoured honey
• 3 organic eggs
• 1 cup plain organic flour
• ½ cup organic wholemeal flour
• 2 tsp aluminium-free baking powder
• ½ tsp cardamom
• ½ tsp cinnamon
• 1/4 cup organic milk
• ½ cup ground almonds or hazelnuts
• 4 organic apples, peeled and cut into 1cm wedges
• 2 tbsp lemon juice
Preheat oven to 160C and butter a 23cm fluted flan tin. Beat butter and ¼ cup honey together. Add eggs one at a time and mix well. Sift in flour and baking powder and then gently fold through with spices and milk. Pour mixture into tin. Sprinkle ground almonds or hazelnuts over cake, and then arrange apples in slightly overlapping concentric circles on top. Bake for 50 minutes, or until cooked through when tested with a skewer. Stir remaining honey and lemon juice in a small saucepan over a low heat for a few minutes. Remove cake from tin while still warm and spoon over honey liquid. Serve immediately with organic cream or ice cream.

OTHER IDEAS:
• Sliced apple with cheese makes a lovely alternative to sweet desserts.
• Stuff cored apples with chopped nuts, raisins, cinnamon and maple syrup. Pour a little water around the apples and bake until soft.
• Cook chopped apple with red cabbage, apple cider vinegar, brown sugar, butter and salt.
• To make bircher muesli mix together rolled oats, grated unpeeled apple, linseeds, sunflower seeds, chopped almonds, plain yoghurt, and water or apple juice. Leave overnight and serve topped with fresh berries.
• Add grated apple and cinnamon to rolled oats when making porridge.
• Make a sandwich of 3 nut spread (almonds, brazil nuts and cashews) and sliced apple on grainy bread.

Lentils – info & recipes

Lentils are a nutritional super food. They are high in protein, calcium, magnesium, potassium, vitamin a and fibre, and low in fat and cholesterol, and are low g.i.

Choose organically grown lentils when possible.

Lentils are easy to prepare. Unlike other beans, lentils do not need to be presoaked. Before cooking, sort lentils well, picking out any small stones, and then wash them thoroughly. To cook, place lentils in saucepan, cover with water and boil until tender, approximately 30-45 minutes.
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Kale – info & recipes

Kale, also known by the Italian name cavalo nero, is an ancient member of the cabbage family. It is an exceptional source of chlorophyll, calcium, iron & vitamin A.

Due to its high nutritional value it is often recommended as a way to consume many good nutrients.
It’s also delicious! Always purchase organic kale when possible.
As the thick stem is inedible, cut or pull the leaves off before cooking, & wash well.
Kale can be added to soup, pasta, risotto, stir-fry or eaten as a salad.

RECIPES:

KALE AND BEAN SOUP
• 1 tbsp olive oil
• 6 cloves garlic, finely chopped
• 1 large onion, chopped
• 4 cups kale, finely sliced
• 4 cups chicken or vegetable stock
• 2 tins white beans, any variety, drained & rinsed well
• 1 tin chopped tomatoes, or diced fresh tomatoes
• 1 tsp rosemary & 1 tsp dried thyme
• a large handful chopped parsley
Heat olive oil in a large pot, sauté onion until soft, then stir in garlic & cook for a couple of minutes. Add kale & sauté until wilted. Add 3 cups of stock, 2/3 of the beans, tomatoes, salt & pepper. Simmer for 5-10 minutes. Blend the remaining beans & stock until smooth. Mix into the soup to thicken it, & simmer for 15-20 minutes.

KALE AND OLIVE PASTA
• 250g kale, finely sliced
• 400g dried pasta, any kind you like
• 3 tbsp butter or olive oil
• 4 cloves garlic, finely chopped
• ½ cup walnut pieces
• ½ cup pitted black olives
• 2 tsp balsamic vinegar
• freshly grated parmesan cheese
Cook the pasta until tender. In the meantime, blanch the kale for 5 minutes in boiling water, then drain. Heat the butter or olive oil in a large fry pan, add the garlic, walnuts or olives, & cook for 3 minutes. Add the kale, drained pasta, vinegar, salt & pepper, mix well. Cook for a further 3 minutes, sprinkle with parmesan & serve.

BRAISED KALE
• ½ large bunch kale, finely sliced
• 3 rashers bacon (or proscuitto), sliced finely
• 3 cloves garlic, finely chopped
• 3 tbsp olive oil
• 3 tsp red wine vinegar (or lemon juice)
• ¼ cup pine nuts, toasted (optional)
Put kale in a small amount of boiling water, cover & simmer very gently for 20-30 minutes, then drain. In the meantime, heat olive oil in a large fry pan, add bacon & cook until brown & crisp. Stir in garlic, fry gently for 2 minutes. Toss through kale, pine nuts, vinegar, salt, pepper & more olive oil if necessary, & cook for a few minutes.
Vegetarian version: leave out bacon or proscuitto & stir through finely grated parmesan.
Bruschetta: for kale bruschetta grill sourdough bread, brush with olive oil, rub with a garlic clove, & pile on braised kale.

SESAME KALE
• 2 cloves garlic, finely chopped
• 2 tsp fresh ginger, finely chopped
• 500g kale, finely sliced
• 2 tsp sesame oil
• 2 tbsp water
• 1 tbsp tamari
• 2 tsp sesame seeds, toasted
Heat sesame oil in a wok or large fry pan over medium heat, stir in garlic & ginger & fry for 1 minute. Add kale & water, cover, after 1 minute stir, re-cover, after 2 more minutes stir in tamari & sesame seeds.