Simple Apple & Banana Turmeric Porridge

Name: Liver Protecting & Anti-Inflammatory Beetroot Borscht
Prep time: 25 min
Cook time: 35 min
Total time: 1 h
Ingredients: 1 tbsp olive oil; 2 garlic cloves chopped finely; 1 medium white or red onion; 6 beetroots, diced cooked (I use the pre-cooked ones from the supermarket); 1 small piece of celeriac diced; 2 celery stalks chopped; 4 large potatoes diced; 700 gr red cabbage sliced into fine strips; 1 tsp black caraway ground in pestle and mortar; 4 carrots sliced; 2 bayleaves; 2 tbsp parsley chopped; 4 tbsp tomato paste; 1,25 liter vegetable broth without added fats or additives, and no added yeast or MSG or natural flavourings; salt to taste; pepper to taste; juice of ½ a lemon

Leave a comment December 8, 2021 jayjagger

Anti-Inflammatory Breakfast

This simple apple and banana porridge infused with turmeric provides a super healthy and anti-inflammatory breakfast to kick-start your day.

Why Turmeric?

TURMERIC is a POWERHOUSE, a plant with amazing healing and anti-inflammatory properties, and is one of the most powerful herbs on the planet today to help us humans shield from inflammation, prevent disease, and to keep our bodies strong and healthy. For a full article on what turmeric is and what it does, read on here. Turmeric is also well digested and tolerated by all three doshas. It can sometimes aggravate a very high Pitta, but you would have to take very high dosages for this to happen and a teaspoon like suggested in this recipe should be more than fine.

Why Porridge ?

Porridge is a very nourishing staple breakfast for people with sensitive bellies

A warm porridge in the morning can be a very healing and warming food, especially for people with food sensitivities. Porridge has become a staple in my breakfast repertoire and since consuming it regularly in the mornings, with a teaspoon of added linseeds, it has really improved my digestive issues. It sets me up nicely for the day, especially in autumn and winter times: it gives you this super-nice; cosy and warm feeling in your belly. Especially for Vata types what’s not to like! This porridge is also flavoured with yummy cinnamon. Cinnamon is well torleated by all three doashas, stabilizes blood sugar, reduces blood pressure and its prebiotic properties may improve gut health. For more info on Cinnamon’s benefits click here.

Always opt for Gluten-Free Porridge

I recommend always opting for gluten-free porridge oats. Oats can be cross-contaminated with gluten from the sites that they’re being processed at and only oats that especially state that they are gluten-free can claim to be free of this cross-contamination. I myself do not consume any gluten at all, as I believe gluten is a very triggering substance for most human beings today. I also have very sensitive digestion and food allergies and after swapping my standard porridge oats for gluten-free porridge oats, I realised that I could suddenly handle oats well, whereas this wasn’t the case before.

However in the rare case that you do not tolerate oats well, even when they’re gluten-free, try and opt for millet instead. You can simply cook the recipe below and use millet instead of oats. Or if you don’t tolerate millet either, chose a breakfast grain that you know you do tolerate well, as long as you make sure that it’s gluten free. For more info on gluten and other triggering foods read on here.

Feeling Vata: You can play around with other fruits for this porridge if you like, Vata does well on most sweet fruits. If you want to add dried fruits ensure you soak these overnight. For very ‘dry’ Vatas it can be a good idea to add a little linseed oil on top of your porridge when serving (not during cooking).

Feeling Pitta: Ensure the bananas are very ripe and sweet, if not you can replace the banana with sweet pears instead. Generally avoid any sour fruits. If worried about your Pitta being too high opt for half a teaspoon of turmeric or leave out completly.

Feeling Kapha: Oats are usually too heavy and can make a Kapha feel sluggish and tired. Replace the oats in this recipe with millet, buckwheat flakes or quinoa (amaranth can also be ok in moderation). You can replace the banana with pears.

Healing Recipe

Simple Apple & Banana Turmeric Porridge

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Simple Apple & Banana Turmeric Porridge

A warm porridge in the morning can be a very healing and warming food, especially for people with food sensitivities. Porridge has become a staple in my breakfast repertoire and since consuming it regularly in the mornings, with a teaspoon of added linseeds, it has really improved my digestive issues. It sets me up nicely for the day, especially in autumn and winter times: it gives you this super-nice; cosy and warm feeling in your belly. Especially for Vata types what's not to like! This porridge is also flavoured with yummy cinnamon. Cinnamon is well torleated by all three doashas, stabilizes blood sugar, reduces blood pressure and its prebiotic properties may improve gut health

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Prep Time 5

Cook Time 15

Course Breakfast

Servings 1

Ingredients

1 medium banana chopped
1 medium apple diced
5 tbsp porridge oats gluten-free and soaked overnight
1 tsp brown or golden linseeds (skip if doing a cleanse) soaked overnight
1 tsp turmeric powder, ground
1/2 tsp cinnamom optional

Instructions

Add the porridge oats and the linseeds (if using) to a heavy bottom sauce-pan and cover in water (just enough water to have everything just about covered)
Start cooking on medium heat, stirring frequently.
Add the chopped apple and banana.
Add the turmeric and the cinnamon (if using).
Add a pinch of salt and keep cooking for 10 – 15 minutes, stirring frequently, and until the apples are well cooked through.
Cook until you have reached a nice, creamy consistency. Add a bit more water at the time if the mix starts getting to dry and sticks to the bottom.
Take off the heat and serve.

Notes

You can sprinkle with some cinnamon and add maple or date syrup when serving to sweeten it up a bit. If not on a cleanse you can also sprinkle with nuts or seeds or try roasted coconut chips.

Keyword apple, banana, porridge, turmeric

Contact Me

mail@sarahjayhealing.com

Vegan Borscht: Anti-Inflammatory & Liver Protecting

Leave a comment December 6, 2021 jayjagger

Vegan Borscht

This modern, vegan version of a traditional classic borscht is super flavourful, warming and brimming with anti-inflammatory properties.

What is Borscht?

Borscht! Borscht! Borscht! What’s not to like about this so very flavourful, earthy and deeply fullfilling spectactle of a soup? Traditionally made with beetroot, potatoes and some form of beef stock, borscht is a classic kitchen recipe associated with the cuisine of eastern and central Europe (especially Russia, Poland, and the Ukraine). Here we will cook a delicious vegan version of this all-time hearty favourite.

What is beetroot food for?

Beetroot is good for the liver:

They contain antioxidants, vitamin A, vitamin B-6, and iron. These compounds help protect the liver from inflammation and oxidative stress while enhancing its ability to remove toxins from the body. Beets’ juice has traditionally been used as a remedy to activate liver enzymes and to increase bile, which helps the liver’s detox function. They are also high in compounds that have been shown to reduce inflammation, protect against oxidative stress and reduce the risk of liver damage.

Beets can reduce inflammation:

Their juice contains anti-inflammatory compounds called betalains. Many studies have shown that betalains help modulate inflammatory reactions, especially in inflammatory diseases. Beetroots therefor make a great choice for people with inflammatory conditions like rheumatoid arthritis or fibromyalgia.

Beetroots can help reduce blood pressure:

Beets naturally contain large quantities of nitrates, which the body converts into nitric oxide. This compound dilates the blood vessels, which improves blood flow and lowers overall blood pressure.

Beets can help prevent anemia:

Beetroots are also rich in iron, an essential component of red blood cells. Without iron, red blood cells cannot transport oxygen around the body. People who have low iron levels can sometimes develop a condition called iron deficiency anemia. Adding sources of iron to the diet can reduce the risk of this condition.

Feeling Vata: This soup is great for you. Packed full of root vegetables to ground lofty Vata especially during winter times or whenever you feel a little out of sorts. Cabbage can be ok for Vata if cooked and not eaten too often, however if you know that cabbage gets you really gassy, then you can leave out the cabbage and cook the soup without it.

Feeling Pitta: Beetroots pacify pitta so this is a very good soup for you. If you’re feeling very Pitta leave out the garlic. Ensure you use the white and not the red onion as red onions can aggravate pitta.

Feeling Kapha: As this soup is full of root vegetables which can aggravate an already heavy Kapha, this is not the best soup for you to enjoy when your Kapha is high. A healing mung bean soup is much more pacifying for your dosha and easier for you to digest, leaving you feeling less heavy. However if you do want to enjoy a bit of beetroot goodness, than use much less of the beetroots and carrots and use more of the cabbage (can also be substituted with white cabbage). Use very little or no salt but you can add more black pepper and more of the lemon juice.

Healing Recipe

Liver Protecting & Anti-Inflammatory Beetroot Borscht

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Liver Protecting & Anti-Inflammatory Beetroot Borscht

Borscht! Borscht! Borscht! What’s not to like about this so very flavourful, earthy and deeply fullfilling spectactle of a soup? Traditionally made with beetroot, potatoes and some form of beef stock, borscht is a classic kitchen recipe associated with the cuisine of eastern and central Europe, especially Russia, Poland, and the Ukraine. Here we will cook a delicious vegan version of this all-time hearty favourite, that’s also very good for your health!

Prep Time 25 minutes

Cook Time 35 minutes

Total Time 1 hour

Ingredients

1 tbsp olive oil
2 garlic cloves chopped finely
1 medium white or red onion
6 beetroots, diced cooked (I use the pre-cooked ones from the supermarket)
1 small piece of celeriac diced
2 celery stalks chopped
4 large potatoes diced
700 gr red cabbage sliced into fine strips
1 tsp black caraway ground in pestle and mortar
4 carrots sliced
2 bayleaves
2 tbsp parsley chopped
4 tbsp tomato paste
1,25 liter vegetable broth without added fats or additives, and no added yeast or MSG or natural flavourings
salt to taste
pepper to taste
juice of ½ a lemon

Instructions

Fry the onion and the garlic in the oil on low to medium heat for a few minutes until softened.
Add the diced potatoes and fry lightly along with the onion and garlic mix for a few minutes. Stir frequently.
Add the celery stalks, the beetroot and the celeriac. I always add the juice from the pack of the cooked beetroot (if using raw beetroot cook these first for 30 – 40 min and then add to this mix). Keep cooking on medium heat and stir frequently for around five minutes.
Add the vegetable stock and bring to the boil.
Add the cabbage and the black caraway.
Add the remaining vegetables, bay leaves, the tomato paste and salt and pepper.
Simmer for about 20 minutes, until the vegetables are cooked through. Stir several times. Season to taste with salt (but try and go easy with it as this is a healing soup. Try and avoid the salt altogether if you can).
After 20 mins have passed, try the soup to see if all the vegetables are cooked through and tender. If so, take the soup off the heat and stir in the lemon juice.
Now you are ready to serve and eat your soup! Voila!

Contact Me

mail@sarahjayhealing.com

Nourishing Vegetable & Lentil Soup

Leave a comment February 10, 2021 jayjagger

This nourishing vegetable and lentil soup is the perfect winter-warmer: I usually make it at least once a week and it eat it for days (reheated tastes even better).

This perfect winter-warmer is a winner for every dosha, simply follow the dosha adjustments below. This soup is fully packed with proteins. It’s giving you an amino-acid boost that bolsters your tissues and strengthens your immune system. Plus, a powerhouse of spices deliver antioxidants and anti-inflammatarory compounds: to let you fly with ease through the cold and flu season. Additional shitake mushrooms also provide this soup with a great earthy flavour and slightly ‘meaty’ texture.

Native to Asia, shitake mushrooms have gained widespread popularity across the world. They are the third most cultivated mushroom on the planet today. This isn’t surprising as shitake mushrooms boost quite the nutritional profile. They contain Vitamin D, Copper, Selenium, Thiamin (B1), Riboflavin (B2), Niacin (B3), Folate (B9) and B12 amongst others. But that’s not all. Shitake mushrooms are also said to have antiviral, antibacterial and antifungal properties. They are also said to be potent in fighting inflammations and helping in keeping your blood sugar stable.

Shitake mushrooms also deliver immune-modulating beta-glucans. Beta-glucans activate immune cells, increase antibody production, increase viral-inhibiting proteins and in short, they are great anti-cancer preventatives.

What more can you want from your soup?!

Feeling Vata: This soup is great for you. Swap brown lentils for red lentils for easier digestion and less bloating or gas.

Feeling Pitta: If your pitta is high swap potatoes with sweet potatoes and leave out the hot stuff such as paprika, cayenne and use less or no garlic. Skip the tomato paste.

Feeling Kapha: This is a great dish for you if you simply use a little bit less of the lentils and instead use more of the vegetables. All spices are great for Kapha, so go ahead and season well with the spices recomended in this recipe. Especially cayenne is great to boost Kapha’s sluggish metabolism.
Avoid the lemon in the end and go easy on the salt! Voila!

Weekly Recipe

Nourishing Vegetable & Lentil Soup

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Yield: 1 pot

Nourishing Vegetable and Lentil Soup

Prep Time 20 minutes

Cook Time 30 minutes

Total Time 50 minutes

Ingredients

half a red onion, chopped
2 x garlic cloves, minced
2 x celery stalks, chopped
3 x medium sized carrots, chopped
1 x and a half cougette, chopped
2 x medium sized potatoes, chopped into small cubes
150g shitake mushrooms (optional)
1.5 x tablespoons olive oil
1 x Litre vegetable stock / bouillon (yeast free, without added fats)
1.5 cups brown lentils (alternatively use red lentils)
1/2 x teaspoon cinnamon
1 x teaspoon ground turmeric
2 x teaspoons ground cumin
1/2 teaspoon paprika powder
1 x teaspoon of coriander seeds, ground in pestle & mortar
one pinch cayenne pepper
1 x bay leaf
1 x tablespoon tomato paste
1 x handful of parsley, chopped
2 x handfuls of spinach, washed and trimmed
black pepper and salt for seasoning
juice from half a lemon

Instructions

If you are using dry shitake mushrooms, ensure that you soak them in water before cooking for usually 5-8 hours (according to pack).
Add the olive oil to a large stock pot. Heat slowly on a very low heat setting, then add the onions and the garlic. Stir with a wooden spoon for a while. Add the cinnamon, cumin, turmeric and add a little salt and freshly ground black pepper to taste. Grind the coriander seeds in a pestle & mortar and add as well.
Stir the spices well into the oil and onion mix, until you you have a nice oily mix. Keep heating on low until the onions and garlic become fragrant and slightly translucent.
Add the potatoe cubes and carrots, and stir into the onion spice mix. Heat up to a medium heat and keep stirring for about 3 to 5 minutes until the vegetables are nicely coated in spices and oil.
Add the courgette and celery pieces and stir in to the mix for 1 minute. If the mix is to dry add a little water if need be.
Now add the lentils. Stir well into the vegetable and spice mix.
Add the paprika and tomato paste. Cook for 1 minute.
Add the 1.5 Liters of vegetable stock. It should be enough stock in the pot that the vegetables and lentils are well covered (the lentils will soak up a lot of water during cooking). Add more water if not covered enough.
Add the bay leaves.
Bring to the boil, then reduce heat and simmer and cook for 10 minutes.
Add the shitake mushrooms if using.
Cook for another 20 minutes (unil the lentils are nice, soft and mushy and the vegetables are soft and tender, if not simply cook a bit longer until the soup has a nice consistency to your liking).
Stir in the spinach and half of the chopped parsley, simmer for a another few minutes until the spinach is wilted and cooked to your liking.
Squeeze half a lemon and stir through the soup.
Take off the heat and season with salt and pepper.
Serve and garnish with the left-over parsley, some vegan plant-based yoghurt,and if you're a Kapha type, some chillies and cherry tomatoes go a long way!

Notes

This soup is also delicious with some black beans or chickpeas additional or instead off the brown lentils if you're a pitta or a kapha type. Vata's better stay clear of too many legumes or beans.

Cucumber & Kale Quinoa Breakfast Bowl

Leave a comment September 25, 2020 jayjagger

This flavoursome dish is full of greeny goodness and is a nice alternative to a traditionally sweet breakfasts. It’s particularly great for Pitta’s as the greens in this bowl are very cooling and calming for hot natured Pitta’s. Plus quinoa is very alkalising and pacifies all the three doshas, winner!

Feeling Vata: Ensure you steam the vegetables well, and if a very dry Vata, add a teaspoon of olive oil to the finished bowl, together with a squeeze of lemon or more of the lime and a good pinch of salt.

Feeling Pitta: This is the breakfast for you! Simply enjoy!

Feeling Kapha: Leave out the cucumber and add slightly more kale.
Go easy on the lime or leave out completly.

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Cucumber & Kale Quinoa Breakfast Bowl

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Yield: serves 1

Cucumber & Kale Quinoa Breakfast Bowl

This flavoursome dish is full of greeny goodness and is a nice alternative to a traditionally sweet breakfasts. It's particularly great for Pitta's as the greens in this bowl are very cooling and calming for hot natured Pitta's. Plus quinoa is very alkalising and pacifies all the three doshas, winner!

Ingredients

half a cucumber
small bunch of kale (or choose another leafy green of your liking, such as spinach, chard, etc.)
juice of half a lime
1/2 cup of quinoa, best soaked overnight
1 pinch of salt
1 cup of water
optional: roasted coconut flakes for topping

Instructions

Soak the quinoa overnight.
Cook the quinoa in a heavy bottom pan with a bit of salt until soft and cooked (usually 15 to 20 minutes). Use 2 cups of water to 1 cup of quinoa.
Chop the kale finely and steam lightly for about 10 minutes.
Chop the cucumber in small pieces and steam very lightly for a few minutes. If you're really Pitta you can skip the steaming and just add the cucmber raw.
Add cucumber and kale to a bowl and drizzle with the lime juice.
Add and mix the cooked quinoa slowly into the kale and cucumber mix.
Season to taste with salt and pepper to your liking.
Optional: topp with with roasted coconut flakes and drizzle with a bit of olive oil (do this step only if you're not on a cleanse). Fresh avocado as a topping is also nice for Vata's and Pitta's. but skip for Kapha's.

Herby White Sauce

Leave a comment September 23, 2020 jayjagger

This deliciously creamy white sauce is a total winner when you need something to top of your garden-veg, as a great alternative to mayonnaise, and simply a nice dip without any of the guilt. If on a cleanse, simply skip the olive-oil and make this a virtually fat-free dressing. Either or, this sauce will leave you longing for more.

Feeling Vata: add more lemon juice and salt. You can try experimenting with basil, coriander, dill, rosemary and thyme.
Feeling Pitta: leave out the garlic or just use half or less of a clove. You can use herbs such as coriander, dill, fennel, parsley, and tarragon.
Feeling Kapha: add more black pepper. Try experimenting with adding herbs such as thyme, rosemary, fennel, fennugreek, marjoram and tarragon.

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Herby White Sauce

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Herby White Sauce

This deliciously creamy white sauce is a total winner when you need something to top of your garden-veg, as a great alternative to mayonnaise, and simply a nice dip without any of the guilt. If on a cleanse, simply skip the olive-oil and make this a virtually fat-free dressing. Either or, this sauce will leave you longing for more.

Ingredients

1 x clove of garlic
1 x shallot, chopped
2 x teaspoons of olive oil (omit for a fat-free dressing)
1 x cup plant-milk alternative (I use oatly's organice oat milk)
1 x teaspoon fresh parsley
1/2 a teaspoon of stock-powder (ensure that you're stock powder is yeast free, and most importantly has no added fats such a hydrogenated vegetable oils, palm oils, etc. Be sure to also buy a brand that is free of maltodextrin, and any other natural or unnatual flavourings).
1 x teaspoon fresh dill
3/4 of a teaspoon ground ginger
1 x teaspoon coconut aminos (leave out if doing a cleanse)
1 x teaspoon arrowroot powder
half a teaspoon of lemon juice
salt and pepper to taste

Instructions

Mix all the ingredients together in a high-speed blender, plus salt and pepper to taste.
Add the mixture to a heavy bottom sauce pan and heat lightly on the stove.
Keep stirring the mixture and increase heat bit by bit for about 3-5 minutes until mixture thickens up nicely. If you don't reach a nice thickness after a while, simply add a bit more arrowroot powder and keep heating and stirring (don't bring to the boil though!)
Take off the heat and let the sauce cool down.
Once its cooled down a little have a try and season with more salt and pepper if needed.
Let cool for at least an hour in the fridge, then serve!

Notes

Play around with other herbs that you like such as coriander parsley, dill, dried herbs de provence, italian herb mixes, and so forth.

Gooey Tomato And Date Sauce

Leave a comment September 23, 2020 jayjagger

This creamy delicious tomato sauce has all the freshness of tomatoes and the added depth and flavour of sweet succulent dates. Great as a topping for a summer’s buddha bowl, on veggies when you’re doing a cleanse, or as a healthy ketchup alternative on home-made potatoe fries. Get stuck in!

Feeling Vata: this is a great sauce for you, enjoy as it is.

Feeling Pitta: Skip the onion if feeling too hot.

Feeling Kapha: Don’t use the full amount of dates, probably best with only 4-6. Add some cayenne pepper and more cinnamon to boost digestion. Go easy on the salt and skip or use very little of the oil.

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Gooey Tomato and Date Sauce

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Gooey Tomato & Date Sauce

This creamy delicious tomato sauce has all the freshness of tomatoes and the added depth and flavour of sweet succulent dates. Great as a topping for a summer's buddha bowl, on veggies when you're doing a cleanse, or as a healthy ketchup alternative on home-made potatoe fries. Get stuck in!

Ingredients

4 medium, ripe tomatoes
6-10 dates, depending on how sweet you like it
half a chopped red onion
1-2 teaspoons of fresh lemon juice
1 clove of garlic
1 x dash of cinnamon
1 x dash of ground cloves
1/4 cups of water (60ml)
1 teespoon coconut aminos (leave out if doing a cleanse)
1 teaspoon ground sea salt
fresh ground pepper to taste
1 and a half teaspoons of arrowroot powder (optional)
1 tablespoon olive oil (leave out if doing a cleanse)

Instructions

Finely chop up dates, tomatoes, the onion and garlic.
Heat up about one teaspoon of olive oil in a pan and then add the onion and garlic, fry lightly until the onion has gone transluscent (if you're on a detox or cleanse, leave out the oil and fry the onion in water instead).
Then add the tomatoes, dates, ground cloves, cinnamon, water, lemon juice and the salt. Let the mixture come to a bubble, cover it with a lid and turn the heat to the lowest setting. Let it cook for 40 minutes.
After 40 minutes add the mixture into your blender and blend until smooth.
Optional: Pour the mixture back into your pan and mix with the arrowroot powder with about 1 tablespoon of cold water. Add powder mixture into your Date & Tomato Sauce and let it come to a bubble and the sauce thickens up lightly. Finished. Season to taste with salt & pepper.
Alternatively you can make a raw sauce, by putting all ingredients (leave out the arrowroot powder and olive oil if you're doing a cleanse) and mix in a high speed blender.

Orange Vinaigrette Dressing

Leave a comment September 23, 2020 jayjagger

This lush orange vinaigrette dressing is perfect for a summer’s day when you want that zingy, fresh feeling on your vegetables, without any heaviness of any oils. Perfect for cleansing or detoxing.

Feeling Vata: you do best without the wasabi and the cayenne but can crank up the lemon juice and the maple syrup.

Feeling Pitta: go easier on the spice, too hot is not good for you.

Feeling Kapha: you can turn up the spice a bit and add more of the cayenne for a metabolism boost.

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Creamy Fat Free Onion Dressing

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Sweet and Tangy Orange Vinaigrette

This lush orange vinaigrette dressing is perfect for a summer's day when you want that zingy, fresh feeling on your vegetables, without any heaviness of any oils. Perfect for cleansing or detoxing.

Pitta's go easier on the spice, and best leave out the garlic.

Kapha's can turn up the spice a bit and can add more of the cayenne for a metabolism boost.

Vata's do also best without the wasabi and the cayenne but can crank up the lemon juice, the salt and the maple syrup.

Ingredients

1/2 cup orange juice freshly squeezed
2 clementines, satsumas or other small seedless oranges, peeled
2 x medjool dates, chopped
1 x tablespoon chia seeds or flax seeds (leave out if on a fat-free cleanse)
1 x teaspoon fresh ginger root chopped
1/2 teaspoon coconut aminos (optional, leave out if on a cleanse)
1 x garlic clove
1 x pinch of salt
ground black pepper to taste
1/2 x teaspoon wasabi powder (optional)
1 x pinch cayenne pepper (optional)
1 x teaspoon of maple syrup
1 x teaspoon of lemon juice

Instructions

Place all ingredients in a blender and blend at high speed until smooth.
Taste and add additional seasonings as needed (salt, pepper, maplesyrup).
Allow to stand at least 10 minutes to thicken slightly and let the flavor develop.

Easy Home-Made Mango Chutney

Leave a comment September 23, 2020 jayjagger

This wonderfully well-spiced mango chutney will have you gagging for more! Use less spice and chillies if you’re feeling overly Pitta, and turn it more into a sweet mango chutney without the hotness. Plus this chutney is virtually fat-free, so goes well with any detox or cleanse diet, and can be thus enjoyed without the guilt!

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Easy Home-Made Mango Chutney

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Home-Made Mango Chutney

This wonderfully well-spiced mango chutney will have you gagging for more! Use less spice and chillies if you're feeling overly Pitta, and turn it more into a sweet mango chutney without the hotness. Plus this chutney is virtually fat-free, so goes well with any detox or cleanse diet, and can be thus enjoyed without the guilt!

Ingredients

1/2 cup finely chopped red onion
1 x small yellow or red chilli pepper, minced
3/4 cup finely chopped red bell pepper (optional)
2 x tablespoons fresh minced ginger
1/4 red pepper flakes (optional, omit if Pitta for less heat)
1 x tablespoon curry powder
3 x cups chopped ripe mango
1/2 cup mango or orange juice (or use water and adjust sweetness later on)
3-4 tablespoons coconut sugar (or maple syrup, or adjust to taste or omit for a less sweet mango chutney)
Pinch of sea salt & pepper to taste
1/4 tablespoon garam masala (optional)
1 x small apple,chopped

Instructions

In a small saucepan over medium heat, add a bit of water t cover the bottom, then add red onion, chilli pepper, bell pepper (optional), ginger, red pepper flakes (optional), and curry powder. Cook for 3 minutes, stirring occasionally.
Then add the remaining ingredients and cover. Cook on low for 20-30 minutes. The mango and apple should be soft but not entirely puréed/mushy.
Enjoy warm or let cool to room temperature before use. Enjoy on salads, buddha bowls, potatoes or as a nice side for any indian curry dish.
Will keep covered in the refrigerator up to 1 week or in the freezer up to 1 month.

Liver Cleansing Cabbage & Celery Soup

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Yield: 1 Large Pot of Soup

Liver Cleansing Cabbage & Celery Soup

Liver cleansing, gut healing, immune boosting and anti-bacterial! What's not to like! Get stuck into this marvellous yummy soup. Eat it anytime of the year when you feel you want to eat something nourishing that also gives your body that extra 'oompf' to cleanse and heal.

Prep Time 15 minutes

Cook Time 30 minutes

Total Time 45 minutes

Ingredients

2 tsp grated fresh ginger
2 garlic cloves, minced
half a teaspoon of turmeric
1 tsp aniseeds
3 tsp fennel seeds
2 tsp sesame oil (leave out if doing a cleanse, or onl consumer in evening)
2 stalks of celery, chopped
half head of one medium sized cabbage, thinly sliced
1/3 of a fresh fennel bulb, chopped
1 tsp salt
1 litre of vegetable stock (ensure you're stock powder doesn't contain any extra added fats such as rapeseed, palm oil or sunflower, or flavourings or things like maltodextrin - stay away!)
salt and pepper to taste
3 tbsp cocos aminos

Instructions

Grind the fennel seeds and aniseeds with a pestle and mortar.
Heat the sesame oil in a large stock pot (of on cleanse leave out the oil, or onl use if this is your evening meal. Simply add a bit of water to the bottom of the pan instead.)
Add the fresh ginger, garlic and turmeric. Mix well with the oil (or water if on a cleanse) and heat on low for 3-4 minutes.
Add the fennel and aniseeds, mix well with the ginger and garlic mix, and keep heating on low until the seeds become fragant (about 4 - 5 minutes).
Add the cabbage, celery, fresh fennel and salt and mix in well with the spice and garlic mixture. Saute for 5 minutes, until veggies start to soften, stirring often.
Add broth, cocos aminos and chicken to the pot and bring to a boil, then cover and simmer until veggies are cooked to your liking (I simmer usually for 20-30 min).
Give it a taste and season with more salt and pepper if needed.
Garnish with fresh coriander and serve! Voila!