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.

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.

RECIPES

SIMPLE FISH CURRY
· 2 tbsp organic coconut oil or ghee
· 1 large onion, finely chopped
· 1 tsp turmeric powder
· 1 tsp chilli powder
· 3 tsp coriander powder
· 2 tbsp finely chopped fresh ginger
· 2 green chillies, seeded and finely chopped
· 1 handful of curry leaves, fresh or dried
· 1 x 400g tin chopped organic tomatoes
· 1 tsp tamarind liquid
· 2 x 400ml tins organic coconut milk
· unrefined sea salt
· 500g thick firm white fish fillets, cut into 2cm pieces
· 1 large handful organic baby spinach leaves
· 1 handful organic coriander leaves
Heat oil or ghee and then gently fry onion until very soft. Add turmeric, chilli and coriander powders, ginger, green chillies and curry leaves and cook for 5 minutes. Add the tomatoes and tamarind and continue to cook for a further 5-10 minutes. Pour in coconut milk and simmer for a few minutes until slightly thickened, then season carefully with salt. Add the fish and simmer for 6 minutes. Stir in the spinach and coriander leaves and cook for 1 more minute. Serve curry sprinkled with coriander leaves, and with brown or white basmati rice.
Serves 4.

COCONUT MACAROONS
· 2 tsp organic coconut oil
· 6 tbsp organic honey, warmed until very runny
· 2 cups desiccated, shredded or flaked organic coconut
· 2 organic eggs, lightly beaten
Preheat oven to 200C and brush a baking tray with the coconut oil. Mix the honey and coconut together, and then stir in eggs. Mould into balls or pyramids, place on baking tray, and cook for 12-15 minutes.
Makes approximately 20 macaroons.
Optional addition: 1 tsp orange flower water

INDIAN RICE PUDDING
· 1 cup organic brown basmati or long grain rice, washed
· 2 cups organic coconut milk
· 2 cups organic milk
· 1 small pinch saffron threads
· ½ tsp cardamom seeds
· 2 tsp finely grated organic orange zest
· 1-2 tbsp brown rice syrup
· 1-2 tbsp maple syrup
· 2 tbsp organic desiccated coconut, toasted until golden
· 2 tbsp finely chopped pistachio kernels
Combine rice, coconut milk, milk, saffron, cardamom and orange zest in a saucepan, bring to a simmer, then cover and cook over a very low heat for 60-75 minutes, without lifting the lid. Stir in the sweeteners, adjusting the amount to your taste. Mix the desiccated coconut and pistachios together. Serve the rice pudding sprinkled with the coconut and pistachio mixture.
Serves 4-6.

BANANA AND MANGO COCONUT FLOUR MUFFINS
These muffins are wheat and gluten free, and high in protein and fibre.
· 6 organic eggs
· 2 tbsp organic milk
· 3 tbsp organic honey
· 2 tbsp organic coconut oil
· 2 tbsp organic butter, melted (or coconut oil)
· ½ tsp vanilla
· 1 cup organic coconut flour
· 2 tsp aluminium-free baking powder
· 1 ripe organic banana, mashed
· 1 organic mango, cut into small pieces
Preheat oven to 180C. Beat eggs in a bowl, and then stir in milk, honey, oil, butter and vanilla. Sift in coconut flour and baking powder and mix until just combined. Stir in banana and mango. Pour mixture into greased muffin tins and bake for 20 minutes, or until cooked through and lightly browned on top.
Serve these muffins for breakfast, toasted with butter or with thick yoghurt.
Makes 6 large or 12 small muffins.

OTHER IDEAS
· The above fish curry recipe can easily be changed into a chicken curry. Just omit the tamarind liquid and replace the fish with 4 organic chicken breasts or thighs sliced into 1 cm strips. Fry the chicken in a little coconut oil or ghee until browned and then simmer in the curry sauce for 10 minutes.
· For a vegetable curry, again leave out the tamarind and fish, and simply add 1 kg of mixed vegetables (such as sweet potatoes, spinach, red capsicum, cauliflower, potatoes, beans, peas, lentils, zucchini, eggplant, etc.) and simmer until tender.
· Mix desiccated coconut, mango, yoghurt, coriander leaves, curry leaves, mustard seeds, ginger, lime juice and green chilli together for a fresh mango and coconut chutney that is delicious with curries, particularly prawn or seafood curries.
· For coconut rice to serve with a curry, simply replace all or half the cooking water with coconut milk.
· To make chocolate coconut macaroons follow the above recipe, then dip the cooled biscuits in melted chocolate and place on waxed paper to set.
· For an easy dessert of baked peaches stuffed with coconut and chocolate, halve and stone peaches or nectarines and stuff with a mixture of shredded coconut, chopped dark chocolate and maple syrup. Place them in a dish, pour over the juice of an orange, and bake until golden.
· To make coconut ice cream – follow a basic vanilla ice cream recipe for 4 people, replace half the cream with coconut cream and add ½ cup of toasted desiccated coconut.

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.

OLIVE OIL: Organic extra-virgin olive oil is a good choice, as it is high in both monounsaturated fatty acids and in antioxidants. Olive oil has a long history of being consumed in the Mediterranean with beneficial results. It lowers the ?bad? cholesterol (LDL) in the blood and increases the ?good? cholesterol (HDL), thus protecting against heart disease and stroke. Olive oil is also associated with reduced risk of some cancers, diabetes and other chronic degenerative diseases. Choose extra-virgin olive oil, as it is from the first pressing, and therefore will contain more antioxidants and will be less processed.

COCONUT OIL: Coconut oil is a good cooking oil, as it is highly heat resistant and thus can be used for baking, frying and saut?ing. Unlike some other oils coconut oil does not become rancid quickly. The numerous health benefits of coconut oil include reducing the risk of heart disease and other diseases, benefiting those with diabetes, thyroid problems and chronic fatigue, improving digestive disorders, rejuvenating the skin, and assisting with weight loss.

FLAXSEED OIL: Flaxseed (linseed) oil is an excellent choice as it is the richest food source of omega-3 fatty acids. The many advantages of flaxseeds include their benefit to cardiovascular health, their helpfulness in reducing inflammation (such as with arthritis), that they are soothing to the digestive tract and relieve constipation, and that they benefit the skin. Flaxseed oil should always be refrigerated and should never be heated. It can be used as a salad dressing, taken by the spoonful (1-2 tablespoons per day is a good dose for an adult), poured over vegetables, yoghurt or grains, added to a smoothie or juice, etc. Always buy unrefined organic flaxseed oil.

SESAME OIL: Organic unrefined sesame oil is recommended as it is easily extracted and therefore can be pressed at low temperatures. This oil is rich in vitamins and minerals, and is considered to lower harmful cholesterol levels. Additionally, sesame oil is stable because it contains the antioxidant sesamol which helps to prevent it going rancid. Sesame oil has been consumed safely in Asia for hundreds of years and it makes a good massage oil.

SUNFLOWER AND SAFFLOWER OILS: Sunflower and safflower oils are high in linoleic and are polyunsaturated. However, polyunsaturated fatty acids are not stable when subjected to heat and many of the healthful ingredients are lost at high temperatures. Therefore, these oils are best used as salad dressings and on raw dishes. Sunflower and safflower oils should only be consumed if they are very fresh, stored in dark jars, organic, unrefined and cold-pressed. If they don?t have such quality and freshness they should be avoided.

PEANUT OIL: Peanut oil should be approached with care as peanuts are heavily sprayed with chemicals, and there is a certain fungus (aspergillus flavus) found on peanuts that produces aflatoxin, a potent human carcinogen. However, as organic peanuts contain reduced levels of chemical residue and are subject to less aspergillus organic peanut oil is safer to consume.

BUTTER AND GHEE: Butter is a better alternative than margarine or refined oil, especially organic butter, which is free from pesticide residues. Ghee (clarified butter) is butter that has had the milk solids removed and is a good choice for cooking. According to Ayurvedic medicine ghee has strong healing properties, improves digestion, and soothes intestinal inflammation.

CANOLA OIL: Canola oil is not recommended because it nearly always genetically modified and refined, and thus has a reduced nutrient and omega-3 content. Refined canola oil contains trans fats due to the high temperature processing.

COTTONSEED OIL: Cottonseed oil should not be consumed as it contains the fatty acid cyclopropen, which is toxic to the liver and prevents the metabolism of other essential fatty acids. Cottonseed oil is always refined (unrefined cottonseed oil is sometimes used as a pesticide), almost always genetically modified and highly contaminated with pesticide residues, and very often is partially or fully hydrogenated. Cottonseed oil is commonly used to make potato chips and other snack foods, and for deep-frying in fast food restaurants.

APRICOT KERNEL, ALMOND AND AVOCADO OILS: These oils are generally refined and are best used as body or massage oils.

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.

RECIPES

MOIST CARROT AND HONEY CAKE
• 4 organic eggs
• 1 cup organic olive oil
• ¾ cup organic honey
• ¾ cup organic brown rice syrup
• 1 cup organic wholemeal flour*
• 1 cup organic unbleached white flour*
• 4 tsp aluminium-free baking powder
• 1 tsp ground cinnamon
• 1 tsp ground nutmeg
• 1 cup walnuts, roughly chopped
• 4 cups finely grated organic carrot, loosely packed
Mascarpone lemon icing: (optional)
• 250g mascarpone or cream cheese
• 60g organic butter
• 3 tbsp organic maple syrup
• 2 tbsp organic lemon juice
• 1 tsp finely grated organic lemon zest

*Flours can be substituted with spelt, or with brown rice flour for a gluten free cake.

Preheat oven to 175C. Beat eggs, olive oil, honey and rice syrup until well combined. Sift in flours, baking powder and spices, mix, and then stir in walnuts and carrots. Pour into a well greased 22cm springform cake tin. Bake for 1 hour and 10 minutes or longer, until a skewer comes out clean. Leave to cool in the tin.
To make the icing: blend all ingredients in a small food processor. When it has completely cooled cut cake in half horizontally, sandwich with 50% of the icing, and then spread the rest over the top of the cake.
Serves 12.
Carrot cupcakes: This recipe can also be used to make delicious cupcakes. Make recipe in the same manner, spoon into greased cupcake tins and bake at 180C for 20-25 minutes. Spread over icing when cooled. Makes approximately 20 cupcakes.

CARROT FRITTERS WITH YOGHURT DRESSING
• 150g organic plain flour or chickpea flour
• 1 tsp ground coriander
• 1 tsp ground cumin
• ½ tsp turmeric
• 1 tsp unrefined sea salt
• ½ cup sparkling or soda water
• 1 organic egg, lightly whisked
• 1 small red chilli, deseeded and finely chopped
• 1 cup finely grated organic carrot, tightly packed
• 6 shallots, finely chopped
• 3 tbsp finely chopped coriander leaves
• 3 tbsp organic coconut oil
• extra coriander leaves for serving
Yoghurt coriander dressing:
• 1 cup sheep’s milk yoghurt
• 1 tsp finely chopped coriander leaves
• 2 tbsp organic lime juice
• ½ tsp ground cumin
• 2 tbsp organic olive oil
• sea salt and pepper
Sift flour, spices and salt into a bowl. Stir in sparkling water and egg, mix well, and then add chilli, carrot and shallots. Heat oil in a frying pan over a medium-high heat. Add 2 tbsp of batter to the pan for each fritter, and cook for 2 minutes each side, or until golden brown. Drain on paper towels. For the yoghurt coriander dressing: simply mix all the ingredients together.
Sprinkle the carrot fritters with coriander leaves and serve with the dressing. These fritters are good with pan-fried or barbequed fish or lamb, or with a roasted pumpkin, green bean and mint leaf salad.
Serves 6.

SIMPLE CARROT SOUP FOR CHILDREN
• 1 tbsp organic butter
• 1 tbsp organic olive oil
• 1 onion, finely chopped
• 250g organic carrots
• 250g organic sweet potato (or pumpkin), peeled and chopped
• 3 cups organic vegetable stock
• 1 cup organic milk
• ½ cup organic cream
• pinch freshly grated nutmeg
• sea salt and pepper
Heat butter and oil in a large saucepan. Add onion and carrot, cover and cook gently without browning for 20 minutes, stirring occasionally. Add sweet potato and stock and simmer for 20-30 minutes, until vegetables are very soft. Puree soup and then return to a low heat, and add milk, cream, nutmeg, salt and pepper. Stir for a few minutes without boiling. Serve with buttery organic rye or wholemeal toast soldiers.
Serves 6.

OTHER IDEAS:
• To make a middle eastern carrot dip blend cooked carrots, olive oil, red wine vinegar or lemon juice, garlic, harissa, ground cumin, ground ginger, salt and pepper in a food processor. Decorate with cumin seeds and a swirl of olive oil.
• Roast carrots with thyme leaves, olive oil, honey, butter, salt and pepper.
• Carrot mash is a nice alternative to mashed potato. Puree together cooked carrots, olive oil or butter, lemon juice, cumin seeds, finely chopped parsley, a little honey, salt and pepper.
• Mix raw grated carrot and beetroot with a little tahini, lemon juice and currants, and roll up in flat bread with falafels and green leaves for a quick, healthy lunch.
• Juice carrots with beetroot and apple, or with pineapple and ginger.
• For carrot and zucchini muffins replace half the carrot in the above ‘Moist Carrot and Honey Cake’ recipe with zucchini (squeeze the grated zucchini to remove most of the liquid). Bake in muffin tins at 180C for 25 minutes and serve without the icing.

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)

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

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.

RECIPES:

ORANGE, CARROT AND MINT BROWN RICE PILAF
• 2 tbsp organic olive oil
• 1 red onion, thinly sliced
• 1½ cups organic brown basmati (or long grain) rice
• 500g organic carrots, finely sliced
• ½ cup currants
• ½ tsp ground allspice
• zest and juice of 1 organic orange
• approx. 2½ cups organic vegetable stock
• 1 tin organic chickpeas, drained and rinsed
• ½ cup pine nuts, toasted
• a large handful organic mint leaves
Cook onion in oil until soft and brown. Stir rice, carrots, currants, allspice and orange zest through onion. Measure orange juice, add enough vegetable stock to make 3 cups, and pour into rice. Bring to the boil, turn heat down to very low, cover and cook for 50 minutes. Add chickpeas and cook for another 5-10 minutes. Stir through pine nuts and mint leaves, and season with sea salt and freshly ground pepper. Serve with grilled or barbequed fish, chicken, lamb or vegetables.
Serves 6.

MANDARIN, ALMOND AND SAFFRON CAKE
This recipe is inspired by the classic Claudia Roden orange and almond cake. To make an orange cake the mandarins can be substituted with two oranges (use navel oranges if available, as they are seedless).
• 3 organic mandarins
• 11/4 cups organic raw sugar
• 6 organic eggs
• 2 cups ground almonds
• 1 pinch of saffron threads, stirred into 2 tbsp boiling water
• zest of 2 organic oranges, cut into very thin long strips
• ½ cup pistachio kernels, finely chopped
Place mandarins in a saucepan, cover with water and bring to the boil and simmer gently for 2 hours, topping up the water if necessary to keep the mandarins covered.
Preheat oven to 160C. Drain mandarins and let cool a little. Remove any seeds from mandarins and then blend the whole fruit (including skins) in a food processor. Add 1 cup sugar to the food processor, mix in, then add eggs, almonds and saffron and blend until combined. Pour the mixture into a greased 23cm spring-form cake tin and bake for 60-80 minutes, until cake is cooked through. Remove from the oven and let cool in the tin.
While cake is cooking combine ¼ cup sugar and ¼ cup water in a small saucepan and stir over a low heat until the sugar is dissolved. Add the orange zest and simmer for a couple of minutes. While the cake is still warm spoon over the zest and most of the syrup. Once the cake has cooled, remove from tin and sprinkle over pistachios. Serve with organic cream. Serves 10-12.

ORANGE, ALMOND AND CHOCOLATE CAKE
To change the above recipe into an orange, almond and chocolate cake:
• Replace mandarins with 2 organic navel oranges
• Add 50g of organic cocoa powder
• Leave out saffron
• Add ½ tsp ground cardamom (optional)
• Omit orange zest cooked in sugar syrup
• Spread cooled cake with a chocolate ganache – Put 375g organic dark chocolate and 1 cup organic cream into a saucepan and heat very gently, stirring until combined and smooth. Pour into an electric mixer and whisk until cool. Let ganache set before cutting.
• Sprinkle pistachios over ganache or decorate with thin slices of orange zest.

ORANGE BANANA BREAD
This sugar free bread is very good toasted and spread with organic butter for breakfast.
• 1 cup organic mashed banana
• 175ml organic freshly squeezed orange juice
• 2 tsp finely grated organic orange zest
• 2 organic eggs
• ½ tsp vanilla
• ½ cup organic dates, chopped
• ½ cup almond meal
• ½ cup organic wholemeal spelt flour
• ½ cup organic white spelt flour
• 1½ tsp Herbies Fragrant Sweet Spices* (or ½ tsp each of ground cinnamon, coriander and cardamom)
Preheat oven to 175C. Mix bananas, orange juice and zest, eggs and vanilla until combined thoroughly. Stir in dates and almond meal, and then sift in flours and spices and mix briefly. Pour into a greased loaf tin and bake for 40 minutes or until cooked through. Serves 8.
*Herbies Fragrant Sweet Spices is a blend of coriander, cassia, cinnamon, nutmeg, all spice, ginger, blue poppy seeds, cloves, green cardamom and rose petals, and is available at the Health Emporium.

MIDDLE EASTERN FRUIT SALAD
• ½ cup organic dates, halved and stoned
• ½ cup organic dried figs, halved
• ½ cup organic dried apricots, halved
• ½ cup organic freshly squeezed orange juice
• ¼ cup organic honey
• 1 tsp orange blossom water
Place fruit in a glass or ceramic bowl. Stir orange juice, honey and 1½ cups of water in a small saucepan over a low heat until combined. Add orange blossom water and pour over fruit. Leave to soak for 3 hours or overnight. Serve with organic yoghurt. Serves 6.

OTHER IDEAS:
• Start the day with a fresh juice of mandarin, pineapple and mint, or carrot, orange and ginger.
• Use freshly squeezed orange juice instead of apple juice or milk for soaking bircher muesli.
• Blend fresh orange juice, banana, yoghurt, an organic egg and a spoonful of flaxseed oil for a delicious and healthy breakfast smoothie.
• To make a Moroccan orange salad peel oranges and slice crosswise, and combine with thinly sliced red onion, black olives, mint leaves, olive oil, lemon juice, salt and pepper.
• When roasting a whole chicken stuff the cavity with a few pieces of orange rind, thyme, rosemary and some lemon wedges.
• For a simple dessert toss segments of peeled mandarin or orange and sliced strawberries with a little honey and a few drops of orange blossom water. Sprinkle over chopped pistachios and serve with thick yoghurt.
• Bake rhubarb with orange juice and a sprinkle of cinnamon and ground ginger in a medium oven for 10 minutes or until soft. Serve with cream or yoghurt, or with porridge for breakfast.

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.

JERUSALEM ARTICHOKE AND CARROT SOUP
750g Jerusalem artichokes, washed, scrubbed and cut into large pieces
500g carrots, cut into large pieces
3 tbsp butter or olive oil
1 medium onion, chopped
3 celery stalks, chopped
1.5 litres vegetable or chicken stock
yoghurt or crème fraiche
flat leaf parsley, finely chopped
Melt butter in a saucepan, cook onion and celery over a low heat until soft. Add artichokes, carrots and a pinch of sea salt, cover and let the vegetables sweat for 10 minutes. Pour in the stock, then simmer gently for 20 minutes, or until the vegetables are soft. Puree the soup in a food processor or with a hand-held blender. Reheat soup gently and season with salt and pepper. Serve with a swirl of crème fraiche or yoghurt, and a sprinkle of parsley.

WINTER SALAD WITH JERUSALEM ARTICHOKES AND BACON
You will need approximately 2 Jerusalem artichokes and 2 strips of bacon per person.
Wash, dry and tear up any combination of salad leaves – radicchio, rocket, baby spinach, cos, oak, etc. Scrub the Jerusalem artichokes before cooking them in boiling salted water until tender. Cool under cold running water, drain and slice. Then fry sliced bacon in a large frying pan until crispy. Remove bacon from pan and put to one side. Add some olive oil, butter, the Jerusalem artichokes, salt and pepper to the pan, and cook until golden. Return bacon to reheat, and then tip the contents of the frying pan over the salad leaves. Drizzle generously with a salad dressing of olive oil, red wine vinegar, seeded mustard, lemon juice, honey, salt and pepper.

JERUSALEM ARTICHOKE GRATIN
1 tbsp butter, or olive oil
1 small onion, finely chopped
2 tbsp plain flour, wheat or spelt
2 cups hot milk, full cream, skim or soy
½ tsp each grated nutmeg and ground ginger
500g Jerusalem artichokes, scrubbed and cut into very thin slices
500g sweet potato, peeled and cut into ½ cm slices
½ cup good melting cheese, such as cheddar
1/3 cup fresh sourdough breadcrumbs, wheat or spelt
2 tbsp flat leaf parsley, finely chopped
Preheat oven to 170C. Melt butter in a large saucepan over a medium heat. Add onion, cook until soft, then stir in flour. Slowly pour in milk and whisk until mixture thickens and is smooth, about 5 minutes. Season with nutmeg, ginger, salt and pepper. Layer Jerusalem artichokes and sweet potatoes into an oiled medium casserole dish, seasoning each layer with salt and pepper. Pour over white sauce, cover tightly with foil, and bake for 1 hour, or until vegetables are tender. Increase oven to 250C. Mix cheese, breadcrumbs and parsley. Remove foil, sprinkle over cheese mixture, and return to oven until top is nicely browned, about 5-10 minutes.

OTHER IDEAS: Mash Jerusalem artichokes together with sweet potato or potato.
Roast Jerusalem artichokes with garlic, olive oil and herbs.

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.
Sea vegetables are easy to use. Toss a handful of arame or wakame in salads, soups, stir-fries, cooked vegetables, grains or noodles. Add a small piece of sliced kombu when cooking brown rice or other grains, or when making stocks, stews and soups. Wrap leftover rice and vegetables in nori sheets to make sushi. Start with the mild tasting seaweeds, such as arame, and build up to the stronger flavours of kombu and hijiki.
Store sea veges in airtight containers in a dark, dry cupboard. Before cooking, rinse arame, wakame, kombu and hijiki well, then soak in just enough water to cover for 5 minutes. This improves the digestibility of the sea vegetables. Keep the soaking water for use in soups, casseroles, etc.

RECIPES
SOBA NOODLE AND SALMON BROTH
• 8 dried shiitake mushrooms
• 10cm piece wakame
• 300g organic soba noodles
• 2 large salmon or ocean trout fillets (approx 200g each)
• ¼ cup sesame seeds
• 2 tsp sesame oil
• 6 cups vegetable or fish stock
• 1tbsp finely chopped ginger
• 1 handful snowpeas, trimmed and halved diagonally
• ½ bunch bok choy, sliced
• ¼ cup tamari
• 2 tbsp mirin
• 4 shallots, finely sliced diagonally
• 1 sheet nori, cut with scissors into matchsticks

Soak the mushrooms in boiling water for about 20 minutes. Rinse wakame, soak for 5 minutes in just enough water to cover, drain, saving soaking water, and cut into small pieces.
Put noodles in a pot of boiling water, stir, and as soon as they come back to the boil add 1 cup of cold water. Repeat this process twice more, then simmer noodles until tender. Drain and rinse well with cold water. Set noodles aside.
Press the salmon into the sesame seeds until it is covered all over. Heat the sesame oil in a frypan and cook salmon for 4 minutes each side. Set salmon aside.
Bring stock to a simmer, add wakame, it’s soaking water, and mushrooms, and simmer for 5 minutes. Add ginger, snow peas, bok choy, tamari and mirin, and cook for 2 minutes.
Slice salmon fillets across into 2cm pieces. Rinse the noodles under hot water, then divide them between 4 bowls, add stock mixture, then salmon, and sprinkle over shallots and nori. Serve immediately. Serves 4.
This recipe can be varied by substituting the salmon for tofu, eggs, or chicken thighs, or by replacing the soba noodles with somen or udon noodles.

VEGETABLE, LENTIL AND ARAME SOUP
• ¼ cup arame
• 1 tbsp olive oil
• 1 medium onion, diced
• 2 cloves garlic, finely chopped
• 1 cup pumpkin diced into 1cm pieces
• 1 carrot, chopped
• 5 cups vegetable stock
• 1 cup red lentils, rinsed well
• 3 tbsp rosemary, finely chopped
• 3 tbsp basil, finely chopped
• 3 tbsp flat leaf parsley, finely chopped
• ¼ cup tamari
• ¼ cup mirin
Rinse arame, soak in just enough water to cover, then drain saving soaking liquid.
Heat olive oil in a large pan, add onion and cook gently until very soft. Stir in garlic, pumpkin, carrots, stock, lentils, and season with salt and pepper. Bring to the boil, then lower the heat and simmer for 20 minutes.
Add herbs, tamari, arame, soaking water, and mirin. Cook for a further 10 minutes.
Serves 4.

NUT DELIGHT
• 1/3 cup arame
• ½ cup almonds, roughly chopped
• ¼ cup pepitas
• ¼ cup sunflower seeds
• ¼ cup sesame seeds
• ¼ cup linseeds
• 1 cup brown rice syrup
• ½ cup almond butter
• ¼ cup tahini
• ¼ cup dried apricots, chopped
• 2 cups puffed brown rice
• 1 cup puffed amaranth (or any puffed cereal)
• 1 cup sugar-free spelt flakes (or corn flakes)
Preheat oven to 150 degrees C. Rinse arame, cover with water and soak for 5 minutes, drain, then chop. Dry roast the almonds, pepitas, sunflower seeds, sesame seeds and linseeds in a non stick frypan until golden and fragrant. Put the brown rice syrup, almond butter and tahini in a large saucepan over a low heat and stir until combined. Remove the pan from the heat, stir in arame, apricots, roasted nuts and seeds, the puffed cereals and spelt flakes. Mix well and pour into a lightly oiled baking dish. Bake for 20 minutes, then cool and cut into small squares.

SUMMER SMOOTHIE
• 1 large mango, peeled and chopped
• 1 large banana, peeled and chopped
• leaves from 2 sprigs of mint
• ½ cup organic rice milk (or substitute with your favourite milk)
• 2 tsp spirulina powder
• 2 tsp ground flaxseeds (or flaxseed oil)
• 2 heaped tbsp goat’s or sheep’s milk yoghurt
• 6 ice cubes

Blend all the ingredients together for a healthy start to the day. Drink immediately. Any leftovers can be frozen in small iceblock moulds as a wholesome snack for children.
Serves 2.

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.

RECIPES

ORGANIC CHOCOLATE CHERRY CAKE
185g organic dark chocolate, roughly chopped
185g organic butter, diced
1 1/2 cups finely grated palm sugar
3 organic eggs
1/2 tsp vanilla
1/2 cup almond meal
1 cup organic plain spelt flour, sifted
2/3 cup organic wholemeal spelt flour, sifted
2 tsp aluminium-free baking powder
1 cup pitted and halved organic cherries
Preheat oven to 180 degrees C. Butter a 20cm cake tin, and line the base with grease proof paper. Gently heat chocolate and butter, stir until melted, and then cool slightly. In a large bowl beat palm sugar, eggs and vanilla until well mixed. Fold in almond meal, flours, baking powder, cherries, and chocolate mixture. Pour cake mixture into tin and bake for 40 minutes, or until cooked through. Cool and serve with thick organic cream.
Serves 10.

ORGANIC CHERRY CRUMBLE
1 kg organic cherries, pitted
3 tsp ground cinnamon
1 tbsp + 1/2 cup brown sugar
1 tsp vanilla
3/4 cup almonds
80g organic butter, finely diced
1 1/3 cups organic spelt flour, sifted
1 1/2 tsp aluminium-free baking powder
Preheat oven to 200 degrees C. Combine cherries with 1 tsp cinnamon and 1 tbsp sugar. Place in the bottom of a baking dish.
Put the butter, flour, baking powder, cinnamon and 1/2 cup sugar in a food processor and pulse until it looks like breadcrumbs. Add almonds and process a little, so the almonds are still quite chunky.
Press crumble mixture over cherries quite firmly, then bake for 30 minutes, or until well browned.
Serve warm with organic vanilla ice cream or organic cream.
Serves 6.