Ginger info & recipes

Ginger, botanical name Zingiber officinale, belongs to the same family as turmeric and cardamom and is native to Southeast Asia. It has been used in Asian cooking and medications for thousands of years, and was highly valued by spice traders. Ginger is available fresh, dried, pickled, preserved, crystallised and ground. Ginger aids digestion, stimulates appetite, helps to relieve nausea, promotes good circulation, is anti-inflammatory, and in traditional Chinese and Indian Ayurvedic medicines ginger is used to soothe upset stomachs, relieve diarrhoea and treat the symptoms of the common cold.

RECIPES

ORGANIC CHICKEN CONGEE WITH FRESH GINGER
This recipe is based on similar ones by Stephanie Alexander and Meera Freeman.

• 1.5 kg organic chicken
• 2 litres organic chicken stock or water
• 2 tsp finely grated fresh ginger
• 2 tbsp organic coconut oil
• 1 cup organic short or medium grain brown rice, rinsed
• 1 red chilli, seeded and finely sliced
• 3 shallots, finely sliced on the diagonal
Dipping sauce:
• 1 clove garlic
• 1 small red chilli, seeded
• 2 tsp organic brown rice syrup
• 2 tbsp brown rice vinegar
• 2 tbsp organic tamari
• 2 tbsp water
• juice of ½ organic lime

Place chicken in a large pot and cover with stock. Bring to a boil and then turn heat down and poach on a very low simmer for 45 minutes. Cool chicken in stock for 10 minutes before removing from pan. Set chicken aside to cool and save stock.
Heat oil in a large saucepan and fry rice for a few minutes. Pour in poaching liquid, bring to a boil and then turn heat down to very low. Cover and cook gently for 1 hour or until rice is extremely soft.
While rice is cooking make the dipping sauce by pounding the garlic and chilli in a mortar and pestle, and then stirring in the rest of the ingredients. When the chicken is cool enough to handle, remove and discard the skin and bones, and shred the meat.
To serve put some shredded chicken in each bowl, ladle in some rice and broth, and then top with some sliced chilli and shallots. Add a few spoons of dipping sauce to taste.
Serves 6.

PEAR AND GINGER UPSIDE-DOWN CAKE
• 150g organic butter, chopped
• ½ cup organic raw honey
• ½ cup organic brown rice syrup
• 4 large organic eggs
• 220g sheep’s milk yoghurt
• 1 tbsp finely grated fresh ginger
• ¾ cup organic wholemeal spelt flour
• ¾ cup organic plain spelt flour
• 1 tsp ground ginger
• 1 tsp ground cinnamon
• 3 tsp aluminium-free baking powder
• ½ cup almond meal
• 3 organic brown pears, quartered, cored and thinly sliced lengthways
Caramel:
• 60g organic butter
• 4 tbsp organic raw honey
Preheat oven to180C. Beat butter, honey and rice syrup until well combined, then add eggs, one at a time, mixing each in thoroughly. Stir in yoghurt and fresh ginger, and beat well. Sift in flours, ground ginger, cinnamon and baking powder and fold through until just combined. Gently stir in almond meal.
For caramel, stir butter and honey in a small saucepan over a medium heat until melted and well combined. Pour into a greased and baking paper-lined 20cm round cake tin (not spring-form). Place pears in slightly overlapping layers over caramel, and then pour cake mixture on top. Bake for 1 hour or until a skewer withdraws clean. Stand cake in pan for 5 minutes before running a knife around the edge and turning it onto a large plate. Leave cake tin upside-down on the plate for a few minutes to allow all the caramel to run down over the cake.
Serve warm with sheep’s milk yoghurt. Cake will keep in a sealed container for 3 days. Serves 10.
Pears can be replaced with other seasonal fruit such as plums, apples, rhubarb, pineapple, apricots, peaches, bananas or mangoes.

GINGERBREAD PEOPLE
• 1 cup organic brown rice flour*
• 2 tsp aluminium-free baking powder
• 1 tsp ground ginger
• ½ tsp ground cinnamon
• ¼ tsp ground nutmeg
• ¼ tsp ground cloves
• ½ cup ground almonds
• 2 tbsp organic raw honey
• 2 tbsp organic maple syrup
• 2 tbsp organic coconut or olive oil
• 2 tbsp freshly squeezed organic orange juice
• 2 tsp finely grated organic orange zest
• currants and orange rind for decoration
Preheat oven to 170C. Sift flours, baking powder and spices into a bowl. Stir in almonds, honey, maple syrup, oil, orange juice and zest. Knead briefly and roll out between sheets of floured grease-proof paper. Cut into shapes and decorate with currants for eyes and buttons, and slivers of orange rind as mouths. Carefully lift the gingerbread people with a spatula on to greased trays and bake for 10-20 minutes.
Makes approximately 12 gingerbread people, depending on the size of your biscuit cutter.
*Brown rice flour may be substituted with plain or wholemeal flour, or with spelt, barley or oat flour.

OTHER IDEAS:
• Ginger is wonderful in fresh juices. Try carrot, beetroot, spinach, apple and ginger. Or pear, pineapple, carrot and ginger.
• To make fish with ginger: Sprinkle thick fillets of fish with finely chopped ginger, finely chopped garlic, tamari, mirin and toasted sesame oil. Wrap individually in foil or banana leaves, and bbq or bake until just cooked. Serve topped with finely sliced shallots and coriander leaves.
• Mash kumera or sweet potato with finely grated fresh ginger, butter, salt and pepper.
• When making porridge add finely grated ginger, sliced pear, cinnamon and a little maple syrup. Scatter with toasted chopped almonds.
• To make soothing Ayurvedic hot gingered milk to have before bedtime heat 1 cup milk of your choice, 1 cup water, 1 tsp freshly grated ginger , 4 cardamom seeds, 1 tsp brown rice or maple syrup and 1 tsp ghee in a small saucepan and simmer gently for 5 minutes.
• Simmer lots of sliced fresh ginger in boiling water, remove from heat and then stir in plenty of lemon juice and a little honey for a nice tea to sip when you have a cold.

Guide to Coconuts

Coconut can be eaten in many forms, fresh, dried, as coconut flour, as coconut milk, cream, or as coconut oil. Coconut oil has been used for thousands of years throughout Asia and the Pacific as both a food and a medicine. Coconut was once wrongly accused of increasing cholesterol levels, due to its saturated fat content, however, it has been discovered that there are different kinds of saturated fats, and some types of saturated fats are good for you. Coconut oil is now known to contain a unique form of saturated fat that actually helps prevent heart disease, stroke, and hardening of the arteries.

The saturated fat in coconut is different to the fats found in animal products or other vegetable fats. It is identical to a special group of fats found in human breast milk that have been demonstrated to strengthen the immune system, improve digestion, and protect against bacterial, viral and fungal infections. Most of the saturated fat in coconut is medium chain fatty acids, including the healthy fats lauric acid, caprylic acid, and capric acid. These fatty acids are more easily metabolized, and this is one of the reasons coconut oil has a reputation for promoting weight loss. Coconut oil is also highly heat resistant, because it has a higher smoke point than many polyunsaturated or monounsaturated oils, it is therefore a good cooking oil. Always look for unrefined organic coconut oil, as most commercial coconut oils are refined, bleached, deodorized and contain trans-fats. Coconut flour is wheat and gluten free, a good source of protein, high in fibre, low in carbohydrates and is low GI. Additionally, coconut oil makes an excellent massage or skin oil.

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Guide to oils

The consumption of good quality oils is important because we need essential fatty acids in our diet to promote healthy, youthful skin and hair, support thyroid and adrenal functions, for proper functioning of the immune system, for growth and energy, for healthy blood, nerves and arteries, to transport and breakdown cholesterol, and to reduce inflammatory conditions.

Refined and hydrogenated (solidified, eg: margarine) oils should be avoided as they are filled with toxic trans-fatty acids due to high temperature processing, they are often rancid, their essential fatty acids are very poor quality, and in the long term they compromise the immune system.

The best quality oils to consume are fresh, organic, unrefined, cold pressed, sold in dark glass bottles, and refrigerated where necessary. Unrefined oils will contain many nutrients not found in the refined varieties, and will supply the body with excellent sources of essential omega-3 and omega-6 fatty acids.
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Carrots info & recipes

Carrots are such a versatile and widely loved vegetable, with extensive health benefits. Carrots are a rich source of antioxidants, particularly beta-carotene (pro-vitamin A). The anti-oxidant compounds in carrots help to protect against cancer, cardiovascular disease, to regulate blood sugars, to promote the immune system, and also to benefit vision, especially night vision. Carrots additionally contain significant levels of fibre, vitamins C, B3, K and E, calcium, potassium, zinc, iron and phosphorus. Carrots are best stored in the coolest part of the refrigerator, either wrapped in paper towel or in a plastic bag, and away from fruits and vegetables that produce ethylene gas, such as apples, pears and potatoes, as this will cause carrots to become bitter. To prepare carrots simply cut off the stems and wash them just before eating. There is no need to peel carrots unless they are old, tough or not grown organically. It is necessary to peel conventionally grown carrots as almost all non-organic carrots are sprayed with pesticides and other chemicals.
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Cooking guide for legumes

To prepare legumes – Before cooking, sort legumes well, picking out any small stones and then wash them thoroughly. All beans, apart from lentils, split peas and black-eyed beans, should be soaked overnight. Alternatively, a quick-soak method is to boil legumes in plenty of water for 5 minutes and then soak for 2 hours, although the beans then may take a little longer to cook. Drain soaked legumes and wash again. Place 1 cup of legumes to 4 cups of water in saucepan. Do not add salt, as it toughens the beans. Bring to full boil, cover, reduce heat to low and simmer until tender. To improve digestibility of legumes 1 or 2 strips of kombu may be added to cooking water. Add a pinch of unrefined sea salt just before beans are ready.

Information (Legumes)

Cooking guide for grains

To prepare grains – Rinse grains before cooking. If desired, toast grains in saucepan before adding water, this will enhance the flavour. Add water and a pinch of unrefined sea salt. Boil vigorously for 5 minutes, turn heat to low, cover with a tight-fitting lid, and cook until water is absorbed. Some grains may be soaked overnight to shorten cooking time.

If you need further information talk to one of our consultants, we will be only too happy to help you.

Oranges & mandarins – info & recipes

Oranges & mandarins – info & recipes

The delicious flavour, vibrant colour and beautiful perfume of oranges and mandarins mean that they are enjoyed virtually universally.

Oranges and mandarins are an excellent source of vitamin C and a good source of thiamin, folic acid, vitamin A and fibre. They are also a source of potassium, calcium, phosphorus and magnesium, contain no sodium, fat or cholesterol, and are low in kilojoules. Additionally, the phytochemicals found in citrus and other fruits and vegetables help to reduce the risk of many chronic diseases. To avoid chemical residues purchase organic oranges and mandarins when possible, particularly when using the rind or zest.
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Jerusalem artichoke – info & recipes

Jerusalem artichoke – info & recipes

Jerusalem artichokes are neither from Jerusalem nor artichokes, but are sunflower-related tubers, with a delicate nutty flavour that is slightly sweet. They are high in iron, potassium and thiamine, and also feed the healthy bacteria (lactobacilli) in the intestinal tract.

Jerusalem artichokes are good for diabetic conditions because they stimulate insulin production and contain inulin (they store their carbohydrates in the form of inulin rather than sugar), and thus can assist in blood sugar control. Additionally, they are low in fat and in kilojoules. To prepare Jerusalem artichokes just wash and scrub them with a brush, peeling is optional. Jerusalem artichokes are delicious in soups, casseroles, purees, roasts, stir frys or salads. They are very versatile and can be used raw or cooked. To avoid chemical residues purchase certified organic Jerusalem artichokes when possible.
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Sea vegetable – info & recipes

SEA VEGETABLES

Seaweeds are highly nutritious foods, containing large amounts of minerals and trace elements, including iron, calcium and iodine, as well as vitamins A, C and B complex.

Due to their dense mineral content sea veges are advantageous even when consumed in small quantities. Sea vegetables are beneficial for the thyroid, bones, teeth, hair, skin and nails, for lowering cholesterol and decreasing fat in the blood, for weight loss, for rejuvenating the lungs and the gastrointestinal tract, and for removing radioactive and toxic metals from the body, just to name a few. In addition to being some of the most nutrient-rich foods in the world seaweeds are also extremely low in kilojoules. … Continue Reading

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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