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THE RECIPE BOOK

Quick, delicious and nourishing recipes for a vibrant and healthy life!
James Colquhoun, Laurentine ten Bosch & Emma Sgourakis
THE FOOD MATTERS RECIPE BOOK
THE FOOD MATTERS RECIPE BOOK
Introduction 1
What Youll Get Out of This Book 2
10 Nutritional Tips 3
Legend 4
List of Recipes 5
Juices, Milks & Smoothies 7
Breakfasts 23
Soups 28
Salads 37
Vegetable Dishes 47
Fish & Meat 54
Cultured Condiments 61
Snacks & Desserts 68
D.I.Y Beauty Recipes 79
Healthify My Dish 82
Dirty Dozen 83
Recommended Reading 84
Disclaimer 85
www.foodmatters.tv
www.thenutritioncoach.com.au
THE FOOD MATTERS RECIPE BOOK - 1
James Colquhoun
Hi, Im James Colquhoun and Im passionate about food! After helping my father who was 5 years bedridden and on drugs heal himself with
nutrition and natural medicine, I dedicated my life to sharing this message with the world. It all started back in 2007, where with video camera
in hand, Laurentine and I began work on what was to become the Food Matters flm. We had digested hundreds of books and concluded our
knowledge with a Nutrition course through the Global College of Natural Medicine. Since that day I have been 100% dedicated to helping this
lifesaving message reach the world. With the help of Laurentine and Emma the Food Matters Recipe Book has become a culmination of this
knowledge and journey to date. Since making the flm I have really wanted to create a recipe book which could appeal to all nutritional types
whether vegetarian, raw, traditional or other. Whether youre a raw food vegan or lover of traditional foods then Im certain youll fnd some great
recipes in here. My focus is on helping you improve your food choices wherever you are on your journey. I believe that food should be cleansing,
it should be restorative, it should be fun! To good health!
Laurentine ten Bosch
Hi, my name is Laurentine ten Bosch, Im originally from Holland and having grown up in many different countries I have always had a passion
for international food and culture. I studied Nutrition at the Global College of Natural Medicine and was so fascinated by what I learnt I wanted
to share it with the world. Instead of becoming a Nutritionist in our home town I wanted to deliver this message to a much wider audience so I
decided to make flms. My husband James and I traveled around the world, interviewing many leaders in the natural health feld. Our mission had
no boundaries! And today our website, flms and books inspire people to not only make healthier food choices but also address a chronic illness
using nutritional therapy. My wish is that you get tons out of this book and that you too will share this information with family and friends and turn
them on to the idea of seeing food as medicine. James and I live on the Sunshine Coast of Australia on an old avocado farm.
Emma Sgourakis
My name is Emma Sgourakis. Im an Australian Clinical Nutritionist. Ive been totally engrossed in nutrition, natural medicine, cooking and
eating since as long as I can remember. I qualifed as a Nutritionist at the Australian College of Natural Medicine ten years ago and since then
Ive worked at various wellness clinics, ftness studios, whole-foods cooking schools and health retreats, with additional training and research
in the U.S. My all-consuming passion for food and nutrition has taken me to some incredible places, and connected me to some amazing
people, like my friends James and Laurentine. I have no interest in the industry-driven food pyramid, and Im always researching further and
digging deeper to uncover the truths and debunk the myths about human nutrition. My food philosophy is both based in traditional wisdom and
backed by science. My main area of interest is the link between the thyroid, hormones and the aging process, and how food directly interacts
and affects these. We should never underestimate the consequences of our food choices: we all need to be more thoughtful in our purchasing
and eating habits and better educated about our bodies; but at the same time, armed with skills to make it all taste good! That is what this
book is all about. I currently practice privately in Sydney, also consulting with clients across Australia and internationally via Skype, writing for
media publications and continuously researching.
www.foodmatters.tv


Raise your hand if you've ever felt bloated after eating pizza
and garlic bread and swear you'll never eat it again. Did you
end up eating it again a week later? Have you ever wondered
why certain foods can change your mood; and make you
happy, or sad or anxious or heavy? Do you also fnd it odd
that some people can stuff themselves with just about
anything without gaining weight whereas others gain weight
just by looking at food? Guess what - this book is for you!
You are about to embark on a journey of discovery with food
and how your body uses it.
The Food Matters Recipe Book encourages you to see
your food as medicine. It will help you to look at the food
you normally eat on a day to day basis and replace it with a
local, fresh, organic, more natural option. Many of these recipes are
prepared in a traditional way using time tested methods. This companion is
so designed that you can have it sitting on your kitchen table ready to guide you through every meal of the day. Not only will you learn
new recipe ideas for you and your family to enjoy, but you'll also discover how to put a healthy twist on your current family favorites.
Lets face it, our food is our fuel, it gives our bodies the energy it needs to function well. If we dont make sure that the fuel we pump
into our bodies is of the right quality and quantity, we will just not feel as healthy as we could. We all have up to one hundred trillion
cells in our bodies, each requiring a host of nutrients delivered daily in order for us to function optimally. Everyday the food we put
into our mouths feeds those cells and by extension every other aspect of our being: mood, energy levels, hormone synthesis,
food cravings, brain function, sex drive, sleeping patterns etc. So in short, healthy eating is the key to our wellbeing.
The three of us have had so much fun putting this book together for you. We have carefully hand selected each and every recipe for
its nutritional quality, ease in preparation and taste. The idea is that once you start using these recipes on a daily basis you will start
feeling better and this will encourage you to continue eating this way.
What youll get out of this book
THE FOOD MATTERS RECIPE BOOK - 2
Eat as nature intended. Nature didnt create you to eat ready-made meals with
artifcial preservatives and chemicals. Our ancestors and forefathers have always
lived in symbiosis with nature and man has been geared toward natural food.
Its simple, eat more living food and eat less dead food! We generally
recommend plenty of vegetables and fruits (all in a wide range of colors and
preferably in-season), herbs, seaweeds, mushrooms, sprouted nuts and seeds,
living yogurts and cultured vegetables, free-range eggs and wild fsh and game.
Choose organic. Where possible (refer to the Dirty Dozen list in the appendix).
Organic fruit and vegetables contain more vitamins and minerals than their
non-organic counterparts, particularly if they are picked ripe and locally-grown.
Moreover they are safer to eat as they are grown without the use of chemical
fertilizers, pesticides and genetically modifed organisms, all of which have been
proven to have harmful effects on our reproductive health and hormones, as well
as overloading the liver.
Get yourself a juicer and a blender. A juicer and a blender are your best
friends in the kitchen. Lets say you come home from work and you are feeling
hungry and lethargic. You normally reach for a packet of chips, but why not
instead opt for a quick juice or smoothie loaded with vitamins, minerals and
enzymes. We call it an instant meal! This is what your cells are crying out for.
Stay away from gluten-containing grains. Gluten is a protein found in most
grains, namely wheat, rye, barley, spelt and kamut. Gluten allergy (known as Coeliac
Disease) and gluten intolerance are becoming more prevalent. Even those not
diagnosed with a gluten sensitivity can do better when they avoid it altogether.
Gluten irritates and damages the intestinal lining and causes infammation, immune
reactions and is a major cause of leaky gut. Traditional preparation of these
grains, ie. soaking them for at least 12 hours and sourdough leavening destroys
some of the gluten, rendering them less harmful. In this book, youll fnd recipes
that use naturally gluten-free grains, properly prepared to maximize their nutrition,
especially for those that cant live without pancakes, crackers and cookies!
Stay away from processed sugary products. Too much sugar or other
refned carbohydrates can lead to blood sugar highs and lows, causing mood
swings and food cravings, if not balanced by fats and proteins. Opt for foods
that naturally have a lower Glycemic Load (Low GI). Choose fruits and vegetables
over starchy grains. If you are going to eat sugar and carbohydrate rich foods,
its best to combine them with healthy fats to steady the uptake of glucose into
the bloodstream. Avoid sweetened packaged foods, particularly those sweetened
with high fructose corn syrup (HFCS), glucose syrup and artifcial sweeteners.
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Eat good fats. People who are trying to lose weight often try to keep their fat and
cholesterol intake to a minimum. The reason behind this is that fat contains more
calories per gram than carbohydrates and proteins. However, good fats and cholestrol
are essential for the absorbtion of most nutrients and the production of hormones.
Thus its important not to avoid them. Enjoy the healthy saturated fats (not evil as
theyve been made out to be, but in fact anti-aging) found in coconut oil, wild caught
fsh, organic dairy and grass-fed meats, and monounsaturated fats like those found
in extra virgin cold-pressed olive oil, macadamia nuts and avocados. Make sure
you steer clear of the oxidized, free-radical-creating trans-fats (found in margarine
spreads, cookies, crisps and in vegetable oils like saffower, sunfower and canola oil).
Be smart in the kitchen. Prepare your meals with care. Ditch the microwave forever.
Eat more raw food. Dont fry too hot - its best to saut in heat-stable coconut oil,
ghee or butter on a low to medium heat. Turn the temperature down: get an old-
fashioned cast iron pot and learn how to slow-cook! In this book youll also learn
nutrient-preserving and nutrient-enhancing techniques like curing and culturing.
Look for ethical and sustainable sources. When buying eggs, dairy and meat
it is super important to know where your food comes from. Toxins and chemicals are
mostly stored within fat cells therefore again organically grown and raised is best.
With organic and free-range animal products it is reassuring to know that no antibiotics
were used, no GMO feed was given, no growth hormones were injected and the
animals were raised naturally. Ask questions of your food supplier!
Avoid food additives. Read the labels!! Chemical food additives can wreak havoc
on our hormones. In general avoid E-numbers but be particularly careful for the favor
enhancer MSG that tricks our brain into thinking we need to over eat. MSG is disguised
under the following names: E621, monosodium glutamate, glutamic acid, hydrolyzed
vegetable oil, yeast extract and mono-calcium glutamate and is often found in
ready-made soups, crisps, sauces and cookies. As a general rule: if you cant
pronounce it, or its listed in numbers and code, dont eat it!
Eat in a relaxed state. Our stomach and digestive systems are very sensitive.
Rushing your meal and eating on the run will put your body in a state of fght or fight
which in turn will compromise or even halt your digestive processes and the uptake of
nutrients. What we dont digest can turn into bacterial fermentation, bloating or worst
of all can be stored for later. Make sure you are seated and take the time to enjoy your
meal in a relaxed state and with intention.
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THE FOOD MATTERS RECIPE BOOK - 3
10 Nutritional Tips
For more nutritional tips visit www.foodmatters.tv
Vegetarian
Meat free and suitable for vegetarians
Animal
Contains high quality organic or wild animal products
Dairy
Contains high quality dairy, prepared for optimal nourishment
Cleansing
Supportive of natural cellular cleansing and detoxifcation
Slow
Lovingly and traditionally slow-cooked
Kid Friendly
Fun with kids in the kitchen
Fermented
A cultured, pro-biotic food and digestive aid
Spring/Summer
Best in the warmer months of the year
Autumn/Winter
Best in the cooler months of the year
THE FOOD MATTERS RECIPE BOOK - 4
Natural, living, un-heated and raw
Quantity 1 teaspoon 1 tablespoon cup cup cup 1 cup 1 pint 1 quart 1 gallon
USA Metric 5 ml 15 ml 60 ml 120 ml 180 ml 240 ml 475 ml 950 ml 3.8 L
Australian Metric 5 ml 20 ml 60 ml 120 ml 180 ml 240 ml 475 ml 950 ml 3.8 L
Cook's Notes
Measures: All cup and spoon measures are level and based on Australian metric measures
Equipment: Oven temperatures are for convectional ovens and need to be adjusted for fan-forced ovens
Juices, milks & Smoothies
Perfect Green Juice 8
Instant Green Drink 9
Cleansing Lemon-Aid 10
Four Quick Easy Juices 11
Super Simple Soda 12


Homemade Coconut Milk 13
Fresh Nut Milk 14
Spiced Grapefruit Cooler 15
Best Chocolate Milkshake 16
Pineapple Spirulina Smoothie 17


Berry Yogurt Smoothie 18
Warm Herbal Smoothie 19
Super Simple Kefrs 20
Coconut Chai 21
Happy Hot Chocolate 22
Soups
Raw Creamed Fennel Soup 29


French Lentil Soup 30
Thai Coconut Soup 31
Beautifying Broth 32
Egg and Lemon Soup 33
Potassium Balancing Broth 34
Finest French Onion Soup 35
Instant Green Soup for One 36
Breakfasts
Perfect Scrambled Eggs 24
Soft-boiled Eggs with Asparagus 25
Best Bircher Muesli 26
Millet Porridge 27

List of Recipes
Salads
Ruby Grapefruit, Avocado
& Fennel Salad 38


Strawberry, Pecan &
Goats Cheese Salad 39
Sushi Salad 40
Herby Blueberry Salad with
Lemon Ginger Dressing 41
Cucumber Ribbon Salad with Dill 42
Skin Beauty Salad 43
Celery, Bitter Greens &
Egg Salad with Anchovy 44
Roast Vegetable Salad
with Yogurt Dressing 45
Arugula Parmesan and Pomegranate 46
THE FOOD MATTERS RECIPE BOOK - 5
Vegetable Dishes
Zucchini Pomodoro 48
Caulifower Mash 49
Spinach Rice 50


Wilted Kale 51
Zucchini Alfredo Without Dairy 52
Sweet Potato Fries 53
Cultured Condiments
Simple Sauerkraut 62
Easy Whey & Yogurt Curds 63
Dill Pickled Cucumbers 64
The Original Tomato Sauce 65
Pineapple Chutney 66
Tzatziki and Raita 67
Fish & Meat
Wild Salmon Ceviche
with Coriander & Lime 55
Steamed Fish in a Bag 56
Fijian Fish Curry 57
All Day Grass Fed Beef Osso Buco 58
Organic Chicken Liver Pt 59
Slow Roast Spiced Organic Chicken 60

Snacks & Desserts
Kale Chips 69
Sourdough Buckwheat Savory Crepes
and Fluffy Pancakes 70
Baked Stuffed Apples 71
Buckwheat Sesame Crackers 72
Coconut Banana Bread 73
Pumpkin Choc Chip Cookies 74
Avocado Chocolate Mousse 75
Simple Banana Ice-Cream 76
Activated Nuts 77
Satay Dip with Vegetable Dippers 78
DIY Beauty Recipes
Protein Hair Treatment 80
Yogurt & Honey Facial 80
Papaya Enzyme Facial 81
Detox Bath 81
THE FOOD MATTERS RECIPE BOOK - 6
Juices,
Milks
& Smoothies
Perfect Green Juice
This is our all time favorite morning youth elixir; as tasty as it is alkalizing and nourishing. Serves 2.
Method
Put all ingredients through your juicer.
Have straight away but sip slowly!
Ingredients
3 celery stalks
1 Lebanese cucumber
2 stems of kale
1/4 fennel bulb
1 lemon, peeled
1 green apple
1/2 inch slice of ginger
Tools youll need
A cold-press or conventional juicer
A fne mesh sieve
Note
This juice is an
excellent source
of easily digestible
alkaline minerals, such
as potassium, which
is particularly helpful
when cleansing.
Make sure to get your
celery organic, if nothing
else, as conventional
celery is renowned for
being heavily laden with
chemical residues.
THE FOOD MATTERS RECIPE BOOK - JUICES, MILKS & SMOOTHIES - 8
Other tip: This juice recipe works well
with the addition of parsley and cilantro
(coriander). Be generous and juice in
either of these herbs by the handful.
These are very powerful natural green
plant foods for detoxing heavy metals
out of your body.
No time? No excuse! This super quick green drink will instantly food your body with nutrients. Serves 1.
Method
Stir vigorously (or shake in a jar) until well
blended together. Drink immediately.

Ingredients
1 tall glass of spring or fltered water
2 tsp of barley grass powder
(or wheatgrass powder)
2 tsp of spirulina or chlorella powder
Spirulina and chlorella
are high in blood
cleansing chlorophyll
and studies have
shown that it can help
control blood sugar
levels and cravings.
Note
THE FOOD MATTERS RECIPE BOOK - JUICES, MILKS & SMOOTHIES - 9
If you end up with
a green mustache, youre
doing the right thing!
Instant Green Drink
Cleansing Lemon-Aid
Quick, hydrating and deeply refreshing. Serves 2.
Method
Mix in a pitcher or glass bottle.
Drink straight away or sip throughout the day.
Ingredients
1 liter spring water
Juice of 2 lemons
1 pinch of unrefned sea salt
1 inch knob of fnely grated fresh
ginger, (juice squeezed out between
your fngers, pulp discarded)
Optional: 1 tbsp raw honey
Tools youll need
Pitcher or glass bottle
Pour over ice
on a hot day for
the ultimate thirst
quencher.
As used in Indian Ayurvedic
tradition for centuries ginger
is used to stoke digestive
fre, whet the appetite and
improve nutrient absorption.
Note
THE FOOD MATTERS RECIPE BOOK - JUICES, MILKS & SMOOTHIES - 10
Four Quick Easy Juices
Quick, hydrating and deeply refreshing. Serves 2.
Tools youll need
A juicer
Method
Put ingredients through your juicer.
Sip slowly!
Ingredients
Celery Apple Lemon
3 celery stalks, leaves discarded
3 apples (Golden Delicious works well)
1 unwaxed lemon, skin left on
Carrot Celery Ginger
4 carrots
4 celery stalks, leaves discarded
inch knob of ginger
Summer Juice
2 small cucumbers
pineapple
1 large handful of mint
Pink Lady
1 small beet, dirty end peeled
2 pears
1 small head of Romaine lettuce
(cos lettuce)
a lime, peeled
Note
If you have blood
sugar issues or a
diabetic condition,
we recommend not
juicing your fruit but
eating it whole, or stick with our
Perfect Green Juice instead.
People often ask us:
Whats the best juicer to
use? We say: The one
youve already got!
THE FOOD MATTERS RECIPE BOOK - JUICES, MILKS & SMOOTHIES - 11
Super Simple Soda
Better than any soda when youre craving the bubbles! Serves 2.
Method
Pour ingredients into 2 tall glasses over ice.
Drink straight away or store excess in the
fridge for later.
Ingredients
750 ml sparkling mineral water from a
glass (not plastic) bottle
2 tbsp raw apple cider vinegar
(1 tbsp split between 2 glasses)
Juice of 1 lemon, half in each glass
Note
Raw apple cider vinegar
is a live fermented
pro-biotic beverage with
digestive enhancing
properties and many vital
minerals and trace elements.
This drink is great
to serve at dinner parties and
makes a perfect non-alcoholic
alternative to champagne or gin
and tonic. Add fresh mint leaves
and ginger slices
for extra pizazz!
THE FOOD MATTERS RECIPE BOOK - JUICES, MILKS & SMOOTHIES - 12
Homemade Coconut Milk
A simple method using organic dried coconut, this homemade coconut milk is perfect in
traditional Asian recipes and also as a base for smoothies and hot beverages. Serves 3.
Method
Place the coconut in a blender with the 3
cups of water. Blend for 2-3 minutes on high
and pour out the mixture into a bowl lined
with the cloth.
Bring the cloth edges together. Gently strain
and squeeze through your milk. Keep
gently squeezing the pulp until its dry.
Use milk straight away or keep sealed in a
jar in the fridge for up to 2 days. It will
separate: just shake it back together.
Reserve left-over pulp; keep in a
zip-lock bag in the fridge or freezer.
Add to smoothies, pancakes or use
to make raw granola or cookies.
Ingredients
2 cups organic fnely desiccated
coconut (no sulfur / 202 / 220 added)
3 cups warm fltered water
(makes it easier to blend together)
Tools youll need
Fine muslin cloth, nut milk bag
or a thin kitchen towel
Blender
Note
Coconut oil and
coconut milk
supports healthy
metabolic function
and is a revered
anti-bacterial, anti-viral and
anti-fungal agent. Pacifc islanders
deem coconut oil to be the cure-all
gift from nature for all illness. You can
always use canned coconut milk,
however we do recommend fnding a
brand that contains no preservatives
(sulfur / 220 / 202) or stabilizers
(guar gum), minimal added water,
and ideally in BPA-free cans.
Works great as an
alternative to milk in chai tea
and cold or hot chocolates.
Great as a base for smoothies:
blend with ice and fresh
pineapple for a healthy
Pina Colada!

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THE FOOD MATTERS RECIPE BOOK - JUICES, MILKS & SMOOTHIES - 13
Fresh Nut Milk
Can be made from any nut. Almond is a popular and delicious choice; macadamia is more
benefcial in terms of its healthier fatty acid balance, and yields a particularly creamy and
almost sweet milk. Serves 4.
Method
The night before: Put the nuts in
a bowl with enough water to cover
and add sea salt. Cover with a
plate and leave out to soak at room
temperature (for at least 12 hours).

The next day: Drain and rinse the
nuts. Put in a blender with 4 cups
of spring water.
Blend on high for about a minute,
until it looks white and fuffy.
Pour into a bowl lined with muslin
cloth. Bring together the edges of
the cloth, drain and squeeze the
milk through, like youre milking a
cow! Squeeze out every last drop.
Use fresh or transfer to a
glass jar and keep refrigerated;
will last up to 2 days.
Ingredients
1 cup of fresh, raw almonds,
macadamia nuts or hazelnuts
(or a mix if you like)
Spring or fltered water
1 tsp of unrefned sea salt
Tools youll need
Fine muslin cloth, nut milk bag
or a thin kitchen towel
Blender
Note
To make nuts more
digestible, its best to
soak them in salted
water for at least 12
hours to remove the
enzyme inhibitor and to bring
the nut or seed to life. Activating
nuts in this way brings out all of
their bioavailable nutrients.
Blend with natural vanilla
extract, cinnamon and fresh
dates (or stevia for the sugar
sensitive) for a delicious
creamy drink. Use as a base
for smoothies or in place of
regular milk in oats or any
recipe that calls for milk.

THE FOOD MATTERS RECIPE BOOK - JUICES, MILKS & SMOOTHIES - 14


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Spiced Grapefruit Cooler
Great for cleansing, weight loss and regulating blood sugar levels. Serves 2.
Method
Blend on high until smooth. Sip slowly!
Ingredients
3 yellow grapefruits, peeled, woody
core and pips removed
inch ginger peeled
1 tbsp coconut oil
1 tsp ground cinnamon
1 tsp natural vanilla extract
6 ice cubes
cup of spring or fltered water
Optional: Raw honey, pure maple
syrup or stevia leaf powder to taste
Tools youll need
Blender
Note
Cinnamon has great blood
sugar regulating properties
and when mixed with
coconut oil and grapefruit
is especially effective for
boosting metabolism.
Great mid-afternoon
refreshment on a
hot day!
THE FOOD MATTERS RECIPE BOOK - JUICES, MILKS & SMOOTHIES - 15
Best Chocolate Milkshake
... and lets be honest, who doesnt love chocolate milk? Serves 2.
Method
Blend everything in your blender until
well combined and frothy.
Enjoy straight away.
Ingredients
2 cups of milk of choice
(for example nut milk, coconut
milk or organic dairy)
2 heaped tbsp raw cacao powder
1 tbsp coconut oil
tsp ground cinnamon
tsp natural vanilla extract
Pinch of unrefned sea salt
2 tbsp pure maple syrup or raw honey
6 ice cubes
Tools youll need
High powered blender
Note
For Pink Milk, omit the
cacao and cinnamon and
blend with 10 fresh or
frozen strawberries.
For traditional milk
and cookies, try this
with our Pumpkin Choc
Chip Cookies.
THE FOOD MATTERS RECIPE BOOK - JUICES, MILKS & SMOOTHIES -16
Pineapple Spirulina Smoothie
All the benefts of spirulina without that spirulina taste! Serves 2.
Method
Blend everything in your blender until
smooth. You may need to add a dash more
water to facilitate blending.
Enjoy straight away.
Ingredients
1 small cucumber, roughly chopped
of a pineapple, core and skin
removed, roughly chopped
a lime, juiced
1 handful of spinach leaves
6 ice cubes
cup spring water
a ripe avocado
2 tsp spirulina powder
Tools youll need
Blender
Note
Try avoiding hybridized,
super sweet pineapples
as they are higher in
unnecessary fructose and
lower in benefcial enzymes.
Pineapple and
spirulina are a match
made in heaven!
THE FOOD MATTERS RECIPE BOOK - JUICES, MILKS & SMOOTHIES - 17
Wild Berry Smoothie
A meal in itself and great for breakfast this is the ultimate whole food, pro-biotic protein shake.
Serves 2.
Method
Blend everything (except yolks) in your blender
until smooth. Add egg yolks and blend on low
for only 3 more seconds.
Enjoy straight away.
Ingredients
2 cups homemade kefr (see page 20)
or store-bought whole
organic live yogurt
1 cup organic fresh or frozen berries
2 tbsp coconut oil
1 tsp natural vanilla extract
6 ice cubes
2 fresh, organic, free-range egg yolks
Optional: Raw honey or green leaf
stevia powder to taste

Tools youll need
Blender
Note
High quality organic
eggs from pasture
grazing hens exposed
to sunlight contain
high levels of naturally
occurring Vitamin D,
one of the few foods that do. Egg
yolks also contain the elusive essential
fatty acid DHA, calcium, zinc, folate
and other vitamins such as A, E, K2,
B12 and B6 (when yolks are raw).
To test if an egg is
fresh, gently place it in a
bowl of water. It should
sit heavily at the bottom,
if it foats discard it. Store
fresh eggs in their carton
in the fridge.
THE FOOD MATTERS RECIPE BOOK - JUICES, MILKS & SMOOTHIES -18
Warm Herbal Smoothie
Mixing herbal tea traditions and superfoods, this warming tea smoothie is great on a
winters morning. There are a few steps involved, but its really worth the effort.
Serves 2-3.
Method
Combine tea ingredients together in a
pot, bring to the boil then reduce to a
simmer for 5-10 minutes.

Strain tea through a colander and
discard of tea ingredients.

Add strained hot tea to blender with nut
milk ingredients and blend until frothy
and well combined.

Strain pulp from nut milk and add
nut milk back to blender. Add smoothie
ingredients to nut milk and blend
till combined.
Tea Ingredients
1 liter spring or fltered water
1 tbsp Pau DArco
1 tsp dried Passion Flower
1 pinch Wormwood
1 inch knob ginger, sliced
1 tbsp goji berries, roughly chopped
Nut Milk Ingredients
5 tbsp desiccated coconut
1 tbsp soaked pepitas (pumpkin seeds)
1 tbsp other mixed soaked nuts
(sunfower seeds, almonds,
walnuts or pecans)
Smoothie Ingredients
1 tbsp goji berries
1 tbsp raw cacao powder
1 tbsp chia seeds
1 tbsp maca powder
1 tbsp raw honey
1 tbsp coconut oil
1 tsp natural vanilla extract
1 pinch unrefned sea salt
1 pinch ground nutmeg

Note
Pau DArco is great for its
anti-fungal properties, passion
fower is a wonderful mood
elevator and wormwood is a
renowned anti-parasitic herb.
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THE FOOD MATTERS RECIPE BOOK - JUICES, MILKS & SMOOTHIES - 19
Super Simple Kefirs
Kefr is a delicious and powerful pro-biotic drink, rich in enzymes, amino acids and minerals.
Delicious on its own (tart like yoghurt but not as thick), or try these simple variations that make
it even more tasty.
Method
Once the kefr is properly fermented simply
stir before serving.
For Culturing the Kefr
Kefr Starter culture. Available in
powered sachet form at your
health food store.

The freshest, full-fat, most
unprocessed goats, sheeps or
cows milk you can get from a
reputable local source.
A large glass jar or ceramic pot
with lid, and a non-metal (plastic or
wooden) utensil to stir.

Follow instructions on the packet;
youll need to allow 18 to 24+ hours
for it to culture; and even longer in
cooler weather.
Lemon Tart in a Glass
Serves 1
1 cup homemade goats
or cows milk kefr
The juice of 1 lemon
Pure maple syrup or
natural stevia to taste
Cinnamon Tingle
Serves 1
1 cup homemade goats
or cows milk kefr
tsp ground cinnamon
1-2 tsp organic raw honey, to taste
1 tbsp raw honey
1 tbsp coconut oil
1 tsp natural vanilla extract
1 pinch unrefned sea salt
1 pinch ground nutmeg

Note
Kefr is a traditional
cultured beverage,
renown for its anti-aging
and immune-enhancing
properties, with at least
5 times more benefcial bacteria
than yogurt, and the bacteria in kefr
actually colonise the intestinal tract,
unlike yogurt. Extremely benefcial,
especially after a course of antibiotics.

THE FOOD MATTERS RECIPE BOOK - JUICES, MILKS & SMOOTHIES - 20
Tips: Never use a metal container to
make kefr or a metal spoon to stir it
this disrupts the process and the kefr
wont thicken. Use glass containers
(canning jars work well) and wood or
plastic spoons.

If your kefr doesnt thicken within 24
hours, it might be that the temperature
in your house isnt warm enough
(naturally it takes longer in the colder
months). You can just leave it to
ferment for longer; up to 48 hours.
Kefr should have a fermented aroma
and can sometimes have a slight
effervescence, but it shouldnt smell
foul or unpleasant. It should have
a pleasant tang like yoghurt.
Coconut Chai
Rich in the forgotten superfood spices, Coconut Chai is the ultimate elixir for the soul. Serves 2.
Method
Pour the water in a pot, add chai
mix and additional spices.
Bring the pot to a simmer, then
reduce heat to low, cover and let
spices infuse for 10 minutes.
Strain through a fne mesh sieve
to fll mugs 2/3 full. Top up with
coconut milk and sweeten to taste.
Ingredients
2 cups spring or fltered water
1 tbsp chai tea mix (nutmeg, cloves,
cardamom, ginger, cinnamon,
licorice, tea leaves)
1 whole star anise
2 whole green cardamom pods
1 tsp cinnamon powder
Homemade coconut milk (see page 13)
or organic canned coconut milk
(or nut milk if you prefer)
Raw honey or coconut sugar to taste

Note
Spices are extraordinarily
high in anti-oxidants.
Cloves and cinnamon for
example are in the top 10
list of high ORAC rating
foods (Oxygen Radical Absorbance
Capacity), a system used to measure the
anti-oxidant content of a food. Great for
anti-aging and disease prevention.
3
2
1
THE FOOD MATTERS RECIPE BOOK - JUICES, MILKS & SMOOTHIES - 21
Happy Hot Chocolate
The ultimate feel good, heart warming drink. Serves 1, happily!
Method
Spoon the cacao and
cinnamon into your mug.
Pour in boiling water till
2/3 full, stir to combine.
Fill the remainder of your
mug with milk of choice
and sweeten to taste.
Ingredients
2/3 mug hot water
straight out of the kettle
1/3 mug milk of choice
(for example nut milk, coconut
milk or organic dairy)
1 generous tbsp raw cacao powder
tsp ground cinnamon
Raw honey, coconut sugar or
natural stevia to taste
High in muscle relaxing
magnesium, this hot chocolate
is soothing in more ways than
one. Enjoy on the couch,
under a blanket, watching a
good funny movie!
THE FOOD MATTERS RECIPE BOOK - JUICES, MILKS & SMOOTHIES - 22
3
2
1
Breakfasts
This scrambled egg dish, prepared over low heat to ensure the proteins are easily digestible,
makes an excellent meal and a deeply nourishing breakfast. Serves 1.
Method

In a bowl, whisk the eggs, water, salt and
parsley (and optional cream or yogurt).

In a pan, melt butter over a low heat.
Pour mixture into the pan, and using a
spatula, gently move the mixture around to
keep it from frming up at the base and sides.

When the eggs are only 2/3 done (and still
runny), remove from heat and put back into
the bowl that you whisked them in.
Leave them to continue to cook in their
own heat for another minute or two.
Eat straight away, served with tomato slices,
greens and cultured vegetables.
Ingredients
1 tsp butter
2 organic free-range eggs
plus 1 additional egg yolk
1 tbsp of water
1 good pinch of unrefned sea salt
1 handful of chopped parsley
Optional: 1 tbsp organic unprocessed
cream or natural yogurt
Tools youll need
A fry pan made of either cast-iron,
stainless steel or a non-tefon,
PTFE-free non-stick ceramic fnish.
2
1
3
4
5
Eggs, particularly
the yolk, are a
powerhouse of
nutrients rich in the
fat soluble vitamins
A, D, E & K as well
as a good source of the essential fat DHA
and vitamin B12. Although its ideal to
keep yolks runny and intact to protect
the fats and proteins from denaturing,
cooking gently at a low temperature will
protect these delicate nutrients and retain
the goodness. For those who like toast
with their eggs make sure the bread is a
properly fermented sourdough.
Note
THE FOOD MATTERS RECIPE BOOK - BREAKFASTS - 24
Perfect Scrambled Eggs
Soft-boiled Eggs with Asparagus
An old favorite made more nutritious with asparagus instead of bread. Serves 1.
Method
Place eggs in a small saucepan, just covered
with cold water. Bring to a boil over medium
heat then reduce heat and simmer gently for
3 minutes.
Cool under running water to stop them from
cooking further.
Bring half an inch of water to a simmer in a
wide frypan. Add the asparagus and cook
briefy, until bright green (about 1 minute).
Rinse with cold water.
Chop the asparagus spears in half and serve
with eggs and salt. Crack the top off the egg
and dip asparagus into the runny yolks.
Ingredients
2 organic free-range eggs
3 fat asparagus spears,
tough ends chopped off
Unrefned sea salt

Tools youll need
An egg cup
A small saucepan
A wide fry pan
Note
The reason we have chosen
asparagus over bread in this
recipe is that many people,
due to the over consumption
of refned grains in our culture,
have developed sensitivities to grains
and in particular gluten. This is primarily
because of the way that grains irritate
the gut wall and damage the micro villi in
the intestines leading to many
pro-infammatory problems such
as bloating, blocked sinuses, mood
swings, leaky gut syndrome and
other immune reactions. Furthermore,
asparagus is a brilliant kidney
cleansing green vegetable.
THE FOOD MATTERS RECIPE BOOK - BREAKFASTS - 25
2
1
3
4
Best Bircher Muesli
Far superior to any boxed cereal breakfast, this way of preparing oats makes them far more digestible,
just as the Swiss knew best. Makes 1 large serve.
Method
Combine the rolled oats, water, salt, yogurt,
dried fruit, coconut in a bowl.
Cover and leave at room temperature for
12 hours or overnight.
When youre ready to serve at breakfast,
strain the oats and add yogurt and cinnamon.
Stir in grated apple, berries and optional
sweetening. Any leftovers can be stored in
a container in the fridge and used the next
morning, refreshed with fresh apple.
Ingredients
1 cup rolled oats
cup of spring or fltered water
1 pinch of unrefned sea salt
cup natural whole live yogurt,
or your own homemade yogurt
or kefr (see page 20)
1 handful of dried sour cherries or
unsweetened cranberries or currants
(no sulfur / 220 / 202)
1 handful of dried coconut
(no sulfur / 220 / 202)
1 tsp of ground cinnamon
a green apple, grated
1 handful of berries
Optional: Raw honey or
pure maple syrup
Note
For a non-dairy
version, soak in 1 cup
of water with 1 tsp of
lemon juice and an
extra pinch of salt, To
add creaminess serve
with coconut milk.
THE FOOD MATTERS RECIPE BOOK - BREAKFASTS - 26
2
1
3
Millet Porridge
A feel good, gluten free porridge for those cold wintery mornings. Serves 2.
Method
Soak millet in water with pinch of salt
for 12-24 hours. Rinse and drain using
a fne mesh sieve.
Put in a pot with 2 cups of spring or
fltered water, dried fruit, cinnamon
and cardamom.
Bring to a simmer then reduce to a low
heat and cook covered until water is
absorbed and the millet is very soft.
Remove cardamom pods. Serve with
kefr, yogurt or milk of choice.
Ingredients
1 cup hulled millet
1 pinch unrefned sea salt
1 handful dried fruit (apricots, fgs,
prunes or whatever you have on hand -
no sulphur/ 202 / 220)
1 tsp cinnamon powder
4 cardamom pods
Kefr (see page 20), live yogurt or
milk of choice to serve
Note
Millet is a unique grain in
that it is gluten free and
contains pre-biotic cultures
which are important for
feeding the healthy bacteria
in your intestines. It is
the only grain which has an alkalizing
effect on the body. Millet is also high in
tryptophan which is a precursor to the
feel good hormone serotonin.
THE FOOD MATTERS RECIPE BOOK - BREAKFASTS - 27
2
1
3
Why soak grains? In traditional cultures,
grains were always soaked overnight, or
for many days, to ferment and prepare
them for consumption. The reason
being is that all grains, nuts and seeds
included, contain enzyme inhibitors,
which if not removed by soaking, bind
with and deplete minerals from the body,
especially calcium, magnesium, iron and
zinc. This is why modern diets high in
un-soaked grains can lead to serious
defciencies and bone loss.
Soups
Raw Creamed Fennel Soup
Clean, fresh, excellent as a starter, or as a meal in itself. Serves 4 as a starter.
Method
Blend everything until smooth (up to 1
minute). Adjust favors to taste add more
lemon or sea salt to taste, or more water
for a thinner consistency.
Pour into small bowls, and garnish with
fennel sprigs or parsley.
Ingredients
1 cups chopped fennel,
(approx. 1 large bulb)
3 organic celery stalks
1 small-medium avocado
cup lemon juice
cup spring or fltered water
tsp of unrefned sea salt
4 inch length of spring onion
2 ice cubes

Tools youll need
Blender
Note
The fennel bulb contains
benefcial fbers that
reduce elevated
cholesterol levels and
aid in the removal of
carcinogenic toxins from the bowel.
Works well as an easily
digestible raw green hit
before a meal.
2
1
THE FOOD MATTERS RECIPE BOOK - SOUPS - 29
French Lentil Soup
The most digestible, nutritious and delicious way to prepare and eat lentils. Serves 4.
Method
Strain and thoroughly rinse the soaked lentils,
removing any small bits of grit or stone.
Put lentils in a large soup pot, cover with
fltered water, bring to a boil then strain,
rinse and put lentils back in the pot. You can
skip this step but it helps remove the gaseous
components that make legumes problematic
(the foam that youll see come to the surface).
Add the rest of the ingredients in the pot with
the lentils.
Bring to a gentle boil, then reduce the heat
to low. Cover and simmer gently for 2 hours
or more, or until vegetables are completely
softened and lentils are disintegrating.
Adjust seasoning to taste with salt and freshly
cracked pepper.
Serve with a good drizzle of olive oil and a
handful of fresh soft herbs (parsley, basil
or dill).
Ingredients
2 cups French Green Puy lentils;
soaked in fltered water with
a pinch of salt for 24 hours
2 carrots, roughly chopped
2 large ripe tomatoes, roughly chopped
1 onion, peeled and roughly chopped
2 organic celery stalks,
roughly chopped
4 garlic cloves, peeled and chopped
2 cloves
2 bay leaves
6 cups of fltered water
(or homemade stock)
2 tbsp dried mixed French provincial
herbs (or any mix of thyme,
rosemary, marjoram or sage)
2 tsp unrefned sea salt
1 tsp freshly cracked pepper
2
1
3
4
5
6
Note
Like all legumes,
nuts and grains,
lentils need to be
properly prepared
to make them more
easily digestible.
This is particularly important as the
saponins contained in legumes (the
foamy stuff that rises to the top when
you cook them) can cause leaky
gut syndrome. Lentils contain less
saponins than other legumes.
THE FOOD MATTERS RECIPE BOOK - SOUPS - 30
Thai Coconut Soup
A favorful soup; an excellent way to start a meal or a powerful healing remedy for colds and fu.
Serves 4.
Method
In a saucepan, put the stock, ginger,
cilantro roots and lemongrass, and bring
to a gentle boil.
Reduce heat and simmer for 10 minutes.
Turn heat off.
Discard the lemongrass, and stir through
the coconut milk, lime juice and fsh
sauce. Add tamari or sea salt to taste.
Ladle into bowls or mugs and garnish
with chopped chili and cilantro leaves.
Ingredients
4 cups of homemade stock
(vegetable, chicken or fsh)
1 tsp fnely grated ginger
1 small bunch of cilantro (coriander),
roots fnely chopped,
leaves reserved for garnish
1 stem lemongrass, halved lengthways
3 tbsp naturally fermented fsh sauce
(no MSG / E621)
Juice of 2 limes
1 cups homemade coconut milk
(see page 13) or organic canned
coconut milk
1 red or green chili,
seeded and fnely sliced
Tamari or unrefned
sea salt for seasoning
Note
Fish sauce, a traditional
fermented food, is a
wonderfully rich source of
thyroid nourishing iodine
and high in vitamins A and D.
3
2
1
THE FOOD MATTERS RECIPE BOOK - SOUPS - 31
A good stock contains
easily absorbable minerals,
especially calcium,
magnesium, phosphorus,
silica and sulphur. It also
contains glucosamine and
chondroitin for joint health, gelatin that
facilitates digestion and heals the gut, and
collagen which is age defying and skin
plumping! Dr. Rennard at the University
of Nebraska Medical Centre in 1993
conducted research into chicken broth and
found it contained a number of substances
that effectively ease upper respiratory tract
infections (a.k.a. the common cold). It was
the combination of molecules from the
chicken, the bones, and the vegetables
that did it: no one element alone. A quick
and easy way to enjoy this is to simply heat
a mug full of broth gently on the stove,
throw in a handful of herbs to infuse, add
the juice of half a lemon, a good pinch of
sea salt and a crushed clove of garlic.
Beautifying Broth
This deeply nourishing traditional chicken stock is the most concentrated source of skin plumping
collagen, joint repairing glucosamine and bone strengthening minerals.
Method
Put the carcasses in a large pot and fll with
cold water; it should cover the chickens but
come up to no higher than 1 inch from the
rim of the pot. Add the vinegar and leave
to stand at room temperature for 1 hour
(the vinegar will start working to draw the
minerals from the bones).
Bring to a low simmer. Skim off the foam that
surfaces with a large spoon and discard.
Add the vegetables, pepper and bay leaves.

Leave covered to simmer very gently, but not
boil, on lowest heat for 6 to 8 hours. This can
also be achieved using a large slow cooker
or putting an oven proof pot in the oven at
240 degrees fahrenheit (115 degrees celsius).
For the last 10 minutes, add the parsley
bunch, roughly torn (this will give your stock
a hit of potassium). Turn off the heat and
allow to cool for 10 minutes.
Strain through a metal or glass colander into
a large bowl. Discard the solids, but pick off
any meat left on the bones for use in soups
or for adding to salads.
Stir in salt (roughly 1 teaspoon of salt per liter
of stock). Use stock straight away or ladle
the liquid into jars for storage (flled no more
than full to allow for expansion if freezing).
Keep in the fridge to use within 7 days or
transfer to the freezer; will keep frozen
for 3 months.
Ingredients
4 organic, free-range raw chicken
carcasses, around 5 lbs
Spring or fltered water
cup raw apple cider vinegar
1 onion, skin on, sliced roughly
2 carrots, roughly chopped
3 organic celery stalks, roughly chopped
1 tsp freshly cracked pepper
2 fresh or dried bay leaves
1 bunch of parsley
3 tsp of unrefned sea salt
Note
2
1
3
4
5
6
THE FOOD MATTERS RECIPE BOOK - SOUPS - 32
Egg and Lemon Soup
with Quinoa
A take on the traditional Greek classic, this deeply nourishing and restorative soup is rich in
digestible, bone-strengthening, immune-supportive minerals, and is very delicious. Serves 2-4.
Method
Drain and rinse the quinoa with a fne
mesh sieve and place in a large pot with
the stock and 2 tsp of salt.
Bring to a gentle boil then reduce to
lowest heat setting, cover and allow
to simmer until quinoa is soft and
translucent (at least 10 minutes).
Turn heat off, leave covered.
In a large bowl, whisk the lemon juice
with the eggs until frothy. Add one ladle
full of the hot soup into the egg-lemon
mix and whisk. Add another ladle and
keep whisking vigorously; then one more.
The egg needs to be incorporated into
the hot soup gradually otherwise it will
scramble! You want a nice frothiness.
Now pour this mixture into the pot with
the rest of the soup and give it a gentle
stir. Add more salt if necessary.
Serve immediately with a generous
grinding of freshly cracked pepper,
and a sprinkle of fresh dill if you
have some on hand.
Ingredients
6 cups of homemade chicken stock
1 cup of white quinoa, soaked at least 12
hours in water with 1 tsp sea salt
Juice of 2 lemons
2 organic, free-range eggs
2-3 tsp unrefned sea salt
Freshly ground black pepper
Quinoa (keen-wah)
is an ancient South American
grain, is naturally gluten free,
has a low GI (Glycemic Index)
and a high calcium and
amino acid content.
1
3
4
5
2
THE FOOD MATTERS RECIPE BOOK - SOUPS - 33
Potassium Balance Broth
Based on physician Henry Bielers Bieler Broth, this vegetable tonic provides an ideal combination of
minerals for restoring acid-alkaline and sodium-potassium balance to the bodys organs and glands.
Serves 4.
Method
Put all ingredients in a pot. Bring to a gentle
boil, lower heat and then simmer very gently
for 30 minutes, with lid on.
Strain and use as a broth. Alternatively, leave
vegetables in, or even blend to create a
thicker soup.
Ingredients
4 cups of spring or fltered water
4 medium zucchini, fnely chopped
15 oz (425 grams) green string beans,
roughly chopped
1 small bunch of parsley, stems and
leaves roughly chopped
3 tomatoes, fnely chopped
2 cloves of garlic
2 stalks of celery, fnely chopped
1 tsp sea salt
Note
A particularly good adrenal
tonic for stress-related
conditions and general
fatigue. A handy vegetable
stock to use as a base in
other recipes.
1
2
THE FOOD MATTERS RECIPE BOOK - SOUPS - 34
Finest French Onion Soup
A slow-cooked, robustly favorful soup, simpler and cleaner than the traditional version
but just as delicious. Serves 4.
Method
In a food processor, slice the onions very
thinly. Melt butter in a large pot on the lowest
heat setting. Add onions and 1 fat tsp of salt,
stir and cover.
Cook over this very low heat for 1 hours,
stirring occasionally. Add stock, increase
heat slightly and cook until just beginning to
simmer. Turn off the heat and add fsh sauce
and apple cider vinegar.
Season with salt and pepper to taste. Serve
garnished with chopped fresh thyme and a
grating of raw cheese on each bowl (optional).
Ingredients
5 red (Spanish) onions, peeled
4 tbsp organic cultured butter
1 to 2 liters of homemade
chicken or beef stock (or you could use
vegetable stock if you prefer)
Unrefned sea salt and freshly cracked
black pepper
1 tbsp naturally fermented fsh sauce
(or extra salt to favor)
2 tsp raw apple cider vinegar
Fresh or dried thyme leaves
Optional: Raw Gruyere aged cheese

Tools you will need
Food Processor
Note
Gruyere is a frm yellow swiss
cheese. If you cant fnd this:
use your favorite raw aged
cheese. Parmesan works well
too. Onions are high in sulfur
which is essential for the repair and
rebuilding of bone, cartilage, and
connective tissue and also aids in
the absorption of calcium.
1
3
2
THE FOOD MATTERS RECIPE BOOK - SOUPS - 35
Instant Green Soup for One
A quick soup, packed with minerals and favor. Easy to throw together anytime and a rough recipe
for you to adapt to what ever vegetables and herbs you have on hand, with your homemade stock
you have ready in the fridge. Serves 1.
Method
Over a low-medium heat, saut leek/onion and
zucchini with oil/butter and salt in a small pot
until softened.
Add stock and bring to a simmer then take
off the heat. Add spinach, parsley and
lemon juice.
Blitz with a hand-held stick blender or put into
your blender jug. Blend until smooth. Add salt
and pepper to taste.
Ingredients
1 large handful of baby spinach
1 tbsp coconut oil or butter
a leek cleaned, dark green ends
removed and roughly chopped (or an
onion peeled and chopped roughly)
1 small zucchini, chopped roughly
1 clove of garlic,
peeled and chopped roughly
Unrefned sea salt
Handful of fresh parsley
Juice of a lemon
1 cups water
(or use homemade stock)

Tools youll need
Handheld Stick blender or blender
A great way to use up
leftover vegetables in your
fridge. Try this with other green
vegetables like broccoli, leafy
greens like arugula and other
soft herbs like basil and cilantro.
Have fun experimenting!
1
3
2
THE FOOD MATTERS RECIPE BOOK - SOUPS - 36
Salads
Ruby Grapefruit, Avocado
& Fennel Salad
This cleansing and refreshing salad is perfect on a hot summers day. Serves 2-3.
Method
Cut the thick peel and pith from the top
and bottom of the grapefruit, then stand
upright on your chopping board. Using a
mandolin or carefully with a sharp knife
slice thin slices downward on all sides to
remove the peel, white pith, and expose
the pink fesh. Hold the grapefruit in your
hand and carefully cut segments out,
from between the membranes. Place the
segments in a large bowl or on a platter.
Squeeze any residual juice from the
remaining core into a separate bowl.
Add the avocado slices, fennel and
mint to the grapefruit segments.
In a glass jar put the oil, lime juice,
1 tbsp of the remaining grapefruit juice,
a generous pinch of salt and ground
pepper and shake. Pour dressing over
the salad and toss gently.
Ingredients
2 ruby (pink) grapefruits
2 avocados, sliced
1 large or 2 small fennel bulbs
1 small handful of mint leaves, torn
1 tbsp lime juice
2 tbsp cold-pressed, extra virgin olive
or macadamia nut oil
Unrefned sea salt
Freshly ground pepper
Tools you will need
A mandolin
Note
A delicious
accompaniment to fsh
like our Steamed Fish
In a Bag. If you cant
get ruby red grapefruit
oranges work well also.
Avocados are a great
non-sweet fruit and an
excellent source of healthy
monounsaturated fats,
protective vitamin E
and dietary fber.
1
3
2
THE FOOD MATTERS RECIPE BOOK - SALADS - 38
Strawberry, Pecan &
Goats Cheese Salad
When strawberries are in season, dont just leave them for dessert! Serves 4.
Method

Roughly tear the leaves and arrange on a
platter. Scatter strawberries, pecans and
cheese over the greens.
In a jar, shake all the dressing ingredients
vigorously. Drizzle dressing lightly over salad
(any remaining dressing can be stored in the
fridge for a week or 2).
Ingredients
4 handfuls of mixed baby greens (oak,
romaine (cos) and butter lettuce)
6 or more strawberries, halved
1/3 cup raw activated pecans
(see page 77)
2 oz of soft goats cheese
Dressing Ingredients
1/3 cup of cold-pressed
extra virgin olive oil
2 tbsp balsamic vinegar
(or raw apple cider vinegar)
tsp unrefned sea salt
This salad makes an elegant
starter for any dinner party. You
could swap pecans for hazelnuts or
almonds, and when you cant get
strawberries, this works deliciously
with fresh fgs. You can also use
your own homemade Yogurt
Cheese that you have left over from
making Whey.
1
2
THE FOOD MATTERS RECIPE BOOK - SALADS - 39
Sushi Salad
Avocado, nori, ginger and all the favors of sushi, but without the stress of rolling it up. Serves 1-2.
Method
In a pan, dry-fry the sesame seeds, stirring
constantly, until they are just slightly golden.
Remove from heat.
Juice ginger by squeezing between your
fngers, and discard pulp. Mix all other
ingredients in a bowl.
Adjust seasoning to taste (more tamari or fsh
sauce if needed). Sprinkle the toasted seeds
over the salad.
Ingredients
1 ripe avocado, chopped
2 small cucumbers, halved and chopped
1 unroasted nori sheet, cut roughly with
scissors into short bite size strips
A handful of your favorite sprouts
(alfalfa, watercress and
sunfower work well)
1 carrot, shredded fnely
with a mandolin
1 tbsp naturally fermented
tamari or shoyu
1 tbsp sesame seeds
2 tsp fsh sauce (no MSG / E621)
2 tsp of fnely grated fresh ginger
Tools you will need
A mandolin
Microplane / zester or a fne grater
Note
Seaweeds, including nori, are one of
the most nutrient dense plant foods
on the planet, having access to all
the nutrients in the ocean. They are
particularly high in calcium and iodine
and help to draw toxins from the body.
THE FOOD MATTERS RECIPE BOOK - SALADS - 40
1
2
3
Herby Blueberry Salad with
Lemon Ginger Dressing
This unusual combination is uniquely delicious and packed with antioxidant-rich ingredients:
herbs and blueberries. Serves 4.
Method

Roughly chop the leaves of all the
herbs. Lemon zest grated fnely with a
microplane. Ginger juice squeezed out
between your fngers, pulp discarded.

In a jar, shake all the dressing
ingredients vigorously.

Toss the leaves, berries and dressing
together; serve immediately.
Ingredients
1 bunch of cilantro (coriander)
1 bunch of mint
1 bunch of fat leaf parsley
1 cup of fresh blueberries

Dressing Ingredients
1/3 cup cold-pressed macadamia nut oil
(or extra virgin olive oil)
The zest and juice of 1 lemon
2 tsp of fnely grated fresh ginger
1 clove of garlic, crushed
tsp unrefned sea salt

Optional: 2 tsp raw honey
Tools youll need
Microplane / zester or a fne grater
Note
When blueberries
arent in season, this
salad is delicious with
peach or nectarine
segments, or even
just avocado.
3
Herbs are particularly
nutrient dense and
naturally high in
antioxidants which
can help protect us
from cell and DNA
damage. Using herbs as a salad
green is a great way to introduce
more fresh herbs to your diet.
2
1
THE FOOD MATTERS RECIPE BOOK - SALADS - 41
Cucumber Ribbon Salad with Dill
This super simple raw cucumber salad is a delicious and hydrating accompaniment to any meal.
Serves 4.
Method
Slice the cucumbers paper thin, lengthways,
with your mandolin or peeler. Arrange the
ribbons on a platter and sprinkle
with dill.
In a small bowl, whisk together the dressing
ingredients and drizzle over the salad.
Ingredients
4 small cucumbers (peeled if not organic)
a small bunch of fresh dill leaves
plucked from stems and
roughly chopped
Dressing Ingredients
4 tbsp cold-pressed, extra virgin olive oil
2 tbsp raw apple cider vinegar
tsp unrefned sea salt

Tools youll need
A mandolin or vegetable peeler
You can always
swap dill for mint and
add a little grated ginger
to your dressing.
Note
Cucumbers are
a wonderful
skin beautifying
food, high in
water content,
deeply alkalizing and rich in silica.
The shininess of cucumber skin is
indicative of the presence of silica so
make sure to buy your cucumbers
organic and leave the skin on.
2
1
THE FOOD MATTERS RECIPE BOOK - SALADS - 42
Skin Beauty Salad
A tasty salad full of all the skin-essentials with a dressing that looks like a beauty spa facial mask.
Why not eat it instead, right? After all, beauty happens from the inside out. Serves 2.
Method
Put the sliced onion in a small bowl with the
lime juice to soak for at least 10 minutes.
If you do this ahead of time, leaving it to soak
for an hour or more creates an even softer,
sweeter, pinker result.
Scoop the seeds out of the cucumbers with
a teaspoon and throw the seeds into your
blender. Chop the cucumbers
In a large bowl, arrange the leaves, cucumber,
carrot and radish. Take the onion out of the
lime juice and add this to the salad.
Add to the blender the leftover lime juice,
avocado, vinegar, cayenne, honey, herbs
and salt. Blend until smooth. You may need
to add a dash of water to facilitate blending.
Adjust seasoning to taste. Dollop dressing
generously on your salad, mix through
before eating.
Ingredients
2 handfuls of young arugula (rocket)
2 handfuls of baby spinach
1 carrot, grated or shredded
2 radishes, sliced paper thin
with a mandolin
2 small cucumbers
sliced in half lengthways
1 small red onion,
sliced very thin with a mandolin
3 limes, juiced
1 avocado
1 tbsp raw apple cider vinegar
1 pinch of cayenne pepper
1 tsp raw honey
1 handful of fresh soft herbs
(works best with dill, cilantro
or basil leaves)
tsp unrefned sea salt

Tools youll need
A mandolin or sharp knife
Note
Onions and arugula
(rocket) are high in sulfur,
a beautifying mineral
which cleanses the liver
and skin. Additionally,
radishes and cucumber
are high in silica, which is necessary for
the strengthening and moisturizing of
hair, skin and nails. This dressing can also
be used as a dip for raw vegetables or
buckwheat crackers.
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THE FOOD MATTERS RECIPE BOOK - SALADS - 43
Celery, Bitter Greens
& Egg Salad with Anchovy
A meal in itself, this salad is a tasty combination of nourishing proteins and all the goodness of
bitter greens. Serves 2-4.
Method
Put all the salad leaves and sliced celery
on a platter. Add all dressing ingredients in
a jar, cap and shake vigorously. If you have
a fancy mini blender, use this to yield a
smooth, silky dressing.
Put the eggs in a small pot of cold water,
bring to the boil then reduce heat and
gently simmer for 3 to 4 minutes (3 minutes
for a good runny yolk, longer if you like it a
bit frmer). Rinse the eggs under cool water.
Pour enough dressing over the salad
and toss well to coat. If you have leftover
dressing, this will keep well in the fridge for
a week or two.
Peel and chop the eggs and arrange over
the salad. Toss again, gently, if the yolk is
runny, it will add thickness to the dressing.
Ingredients
4 fresh, organic free-range eggs
2 handfuls of radicchio (treviso) leaves,
chopped roughly
2 handfuls of whitlof leaves
(Belgian endive), chopped roughly
2 handfuls baby romaine lettuce leaves,
(cos) roughly torn
2 celery stalks, fnely sliced,
discard large tough leaves,
keep pale inner leaves

Dressing Ingredients
2 young rosemary sprigs, leaves
stripped, chopped fnely
1 garlic clove, chopped fnely
8 anchovy fllets, tinned or bottled in
virgin olive oil, drained and chopped
Juice of 1 lemon
cup cold-pressed extra virgin olive oil
Note
You may have heard the
term bitter medicine,
this is because naturally
bitter foods are medicinal
in that they help to tone
the liver and support the
digestive system.
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4
THE FOOD MATTERS RECIPE BOOK - SALADS - 44
Roast Vegetable Salad
with Yogurt Dressing
A hearty and tasty salad, this dish makes a great warming alternative throughout the winter. Serves 2-4.
Method
Preheat your oven to 340 F/ 170 C. If your
coconut oil is solid, scoop it onto your baking
dish and put this in the oven to melt for a
minute frst.
Add pumpkin, beet, onion and zucchini to the
melted coconut oil, toss to coat and sprinkle
with salt and spices. Return to the oven to
roast for 45 minutes or until vegetables are
golden and softened to your liking. Halfway
through cooking, toss vegetables once so
they cook evenly.
While the vegetables are cooking, shake up
the dressing ingredients in a jar or mix in a
small bowl. On a large dish, arrange your
greens and herbs.

When the vegetables are ready, remove from
the oven and let them cool slightly then toss
them together with the greens. Serve with the
yogurt dressing poured over the top.
Ingredients
4 handfuls of mixed tender leafy greens
1 handful of fresh herbs, (mint, cilantro or
fat leaf parsley) roughly chopped
14 oz (400g) of pumpkin or
butternut squash, chopped roughly
into inch cubes
1 fresh beet chopped roughly
into inch cubes
2 small brown onions,
peeled and quartered
1 zucchini chopped into 1 inch pieces
2 tbsp coconut oil
tsp unrefned sea salt
tsp cumin powder
tsp cinnamon powder
tsp turmeric powder

Dressing Ingredients
cup natural whole yogurt
Juice of a large lemon
1 tbsp cold-pressed, extra virgin olive oil
clove of garlic, crushed
Unrefned sea salt
Freshly cracked pepper to taste
Note
Try this dish with whatever root
vegetables you have access
to including sweet potato or
parsnips. For a low starch option
(if youre dealing with blood-sugar
or weight issues), omit the pumpkin and
beetroot and stick to vegetables like
zucchini, onion, asparagus and caulifower.
These all roast up beautifully.
THE FOOD MATTERS RECIPE BOOK - SALADS - 45
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4
Arugula, Parmesan & Pomegranate
A vibrant simple dish, this healthy and nourishing salad is so tasty it will make anyone a salad lover.
Serves 2-3.
Method
Cut the pomegranate in half. Hold the
cut side down in your palm, and over a
wide bowl, whack a wooden spoon at the
back of it to let the seeds and juices strain
out through your fngers into the bowl, to
avoid the bitter white pith. Repeat with the
other half. You may have to scoop out any
stubborn remaining seeds with a spoon.
Pick out any bits of pith that made it into
the bowl. Give both halves a good fnal
squeeze to release any remaining juices
into the bowl.
Strain the juice off the seeds into a glass
jar for the dressing. Arrange your greens
on a platter.
Add the olive oil, vinegar, pinch of salt and
a grind of pepper to the jar of pomegranate
juice. Cap and shake vigorously.
Drizzle the dressing over the leaves
then scatter the pomegranate seeds and
parmesan shavings over the salad to fnish.
Ingredients
1 large ripe pomegranate
2 handfuls of young arugula (rocket)
leaves or baby spinach
2 tbsp of cold-pressed olive oil
1 tbsp raw apple cider vinegar
1 oz (40g) shaved raw parmesan or
other unprocessed hard cheese
Unrefned sea salt
Freshly cracked black pepper
Note
Pomegranates are an
ancient food mentioned
throughout many
traditional cultures
and are particularly
abundant in vitamin C, B5 and potassium.
Pomegranates have a high antioxidant
capacity with compounds proven helpful
for preventing diseases like cancer, heart
disease and arthritis.

Nutrient dense raw (unpasteurized) hard
cheeses are becoming more widely
available. They have high levels of the
vitamin K2, good for bone density and
immunity. Look for cheese that has been
traditionally prepared and does not list
pasteurized milk on the label.
THE FOOD MATTERS RECIPE BOOK - SALADS - 46
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Vegetable
Dishes
Zucchini Pomodoro
Fresh, cleansing, rich and raw. What more could you ask for! Serves 2.
Method
Soak sundried tomatoes in warm water to
rehydrate, and chop them rougly. Spiralize the
zucchini and place in a large serving bowl.
Blend or process the remaining ingredients
until smooth. Pour sauce over the zucchini
spaghetti!

Note: You can also use the sauce over wilted
spinach and crumble feta with activated pine
nuts over the top.
Ingredients
6 zucchinis
2 cups of chopped
fresh ripe tomatoes
12 sundried tomatoes, soaked in water
to rehydrate, roughly chopped
cup cold-pressed extra virgin olive oil
3 cloves of garlic, peeled
3 fresh dates, pitted
2 tbsp fresh basil or parsley
tsp cayenne pepper
1 tsp unrefned sea salt
Tools you will need
A spiralizer or vegetable peeler
A blender or food processor
Note
Sea salt is our friend,
containing more than 80
minerals, including calcium
and iodine. The sodium in
unrefned salt is necessary
for brain function and for balancing our
pH. However, getting sodium from table
salt or canned, preserved and highly
processed foods is damaging as it lacks
a complete array of minerals, having
been stripped and chemically bleached.
THE FOOD MATTERS RECIPE BOOK - VEGETABLE DISHES - 48
2
1
Cauliflower Mash
A lower GI and more nutritious alternative to mashed potato. A good way to get kids to eat
their vegetables!
Method
Put the caulifower forets into a steamer
basket. Cook until tender. Transfer into a
colander to let excess liquid drain.
Combine the caulifower, garlic, butter,
salt and pepper. You could either mash
this with a potato masher in a bowl or
put through a food processor. Adjust
seasoning to taste. Serve sprinkled
lightly with nutmeg.

Variations: Cheesy Mash: Mix through
4 oz (120g) of mature raw cheese.
Ingredients
1 head of caulifower,
trimmed and cut into forets
0.9 oz (25g) butter, cubed
1 clove of garlic, fnely chopped
Nutmeg, ground (if whole, use a
microplane to grate it fnely)
tsp of unrefned sea salt
tsp freshly ground black pepper
Tools youll need
A steamer or steamer basket
A potato masher or food processor
Note
Cruciferous vegetables
like caulifower are lower
in starch (carbohydrates)
and far higher in nutrients
than potatoes. Other low
starch vegetables that mash well without
the glycemic load include kohlrabi and
celeriac. The addition of butter (from
grass-fed cows) adds vital fat-soluble
nutrients that facilitate the absorption of
minerals and other fat-soluble nutrients.
THE FOOD MATTERS RECIPE BOOK - VEGETABLE DISHES - 49
2
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Spinach Rice
A delicious mix of herbs, greens and basmati rice. Serves 4-6.
Method
In a large deep saucepan over low heat,
melt the butter and saut the garlic and
leeks until they begin to soften.
Add the rice and stir well to coat with the
butter and leek. Add the water, a tsp
of sea salt and bring to a gentle simmer.
Let it cook, covered, over low heat for
10-15 minutes or until liquid is absorbed
and rice is cooked. Add more liquid if
necessary so it doesnt burn.
Take off the heat and leave to stand,
covered. Cut any woody stalks off the
spinach, rinse and put into a pot of
simmering water (only an inch deep),
covered, for just a minute or two
to wilt.
Drain and squeeze out excess liquid.
Chop the spinach roughly. Stir the spinach,
parsley, dill and lemon through the rice.
Add salt and pepper to taste. Serve
drizzled with the olive oil and extra
lemon wedges.

Variations: You can also add activated
pine nuts and currants soaked in orange
juice. Delicious! Serve with a fsh or lentil
dish and a side of Tzatziki.
Ingredients
2 tbsp butter or coconut oil
1 large leek (pale section only), sliced fnely
2 cloves of garlic, fnely chopped
1 cup basmati rice
2 cups (500 ml) hot water
or homemade stock
2 small bunches of organic spinach
2 tbsp lemon juice
1 handful of chopped dill
1 handful of chopped parsley
Unrefned sea salt
Freshly cracked pepper
Olive Oil
Note
Basmati is a long grain
fragrant rice with a
lower glycemic index
than other rice varieties.
This is due to its high
amylose content, a type
of carbohydrate more
resistant to digestion, so
there is less of an effect
on blood sugar levels.
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THE FOOD MATTERS RECIPE BOOK - VEGETABLE DISHES - 50
Wilted Kale
A super green and the best way to eat it! Serves 2-4 as a side dish.
Method

Remove the woody inner stems of the
kale with a knife or scissors.

Wash leaves well with fltered water,
leave wet.

Put into a pot over medium heat.
Reduce to low when you hear it start to
simmer. Cook covered for 6-8 minutes
until leaves have completely wilted and
are bright green.
Strain in a colander and squeeze out any
excess liquid by pushing with the back
of a spoon. Chop the kale roughly and
place on a serving dish.
While still warm, squeeze over a
generous amount of lemon juice, sprinkle
with salt and top with a knob of butter or
a drizzle of olive oil.
Ingredients
1 bunch of organic kale,
(any variety: such as purple or curly)
1 or 2 lemons
Unrefned sea salt
Cultured butter or cold-pressed
extra virgin olive oil

High in oxalic
acid, kale is best
properly prepared
to neutralize this
mineral-leaching
anti-nutrient by
either cooking it or culturing it. Its
dense cellulose cell structure also
needs to be softened before its
nutrients can be unlocked. Adding
a fat to it makes the nutrients
bioavailable, and lemon juice
improves the uptake of its iron.
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Note
A nutrient-dense
and delicious side to
any meal. You could
also use Cavolo Nero
(Tuscan cabbage)
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THE FOOD MATTERS RECIPE BOOK - VEGETABLE DISHES - 51
Zucchini Alfredo Without Dairy
Laurentines favourite! Serves 2.
Method
Peel zucchinis thinly with a vegetable peeler,
so that they resemble fettuccini ribbons.
Blend the remaining ingredients and place over
the zucchini ribbons as your sauce.
Ingredients
4 zucchinis
1 cup of raw macadamia nuts, soaked
over night in water with 1 tsp sea salt
Juice of 1 lemon
2 tsp tamari
1 clove of garlic, crushed
1 cup of cold-pressed,
extra virgin olive oil
tsp cayenne pepper
A pinch of unrefned sea salt
cup fltered water

Tools you will need
A blender
Note
Add nutritional yeast to your
mixture for cheesiness
and additional B vitamins.
Use this sauce as a dip for
raw vegetables or to roll up
in nori sheets with shredded
carrot and cucumber.
Best pasta
alternative ever!
1
THE FOOD MATTERS RECIPE BOOK - VEGETABLE DISHES - 52
2
Sweet Potato Fries
Baked in coconut oil and devoid of trans fats, this makes a nutritious and tastier alternative to
the usual. Serves 3-4 as a side dish.
Method
Preheat oven to 410 F/ 210 C. Cut sweet
potato into inch thick fries.
Line a baking tray with baking paper.
Toss chips on the tray with coconut oil to
coat (melt frst if necessary). Arrange chips
so they are not over crowded on the tray.
Sprinkle generously with sea salt and dust
with paprika.
Bake for 10 minutes. Remove from oven, turn
each chip over and return to oven. Bake for a
further 10 to 15 minutes, until golden on the
outside and soft in the middle.

Variations: Try making fries out of other root
vegetables like parsnips, celeriac and carrots
Ingredients
2 medium sweet potatoes, peeled
(approx 1.7lb/750g)
3 or 4 tbsp coconut oil
Unrefned sea salt
Mild or sweet paprika
Note
Serve with our cultured
Tomato Sauce or a quick
guacamole of mashed
avocado, lime and salt.
Have with fsh (like our
steamed Fish in a Bag) for the best ever
fsh and chips! This is a high temperature
to cook at, so if you have the time, bake
them at 250 F/120 C instead. You will just
have to allow much longer (maybe an hour
or two) for the chips to become golden.
Conventional
fries are the reason why
white potatoes and
heated vegetable
oils are bad.
THE FOOD MATTERS RECIPE BOOK - VEGETABLE DISHES - 53
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Fish
&Meat
Wild Salmon Ceviche
with Coriander & Lime
A traditional South American and Peruvian dish, this is a delicious way to obtain delicate
omega-3 fatty acids from raw wild caught fsh. Serves 4.
Method
Remove any bones from the fllet. Slice into
pieces about a inch thick and put in a
wide, non-metallic bowl.
Add the lime juice, cilantro, onion and garlic
to coat the fsh.
Cover and refrigerate for at least 4 hours.
The acidity of the lime or lemon juice is so
powerful it more or less cooks the fsh.
Serve fsh (drained of excess liquid) with
chopped fresh cilantro and sea salt to
taste. Alternatively, drizzle with coconut
milk and serve scooped into greens.
Leftovers are good the next day.
Ingredients
1 lb (450 grams) skinned wild
salmon fllet
Juice of 4 limes
2 red chilies, deseeded
and fnely chopped
(the smaller the chili, the hotter!)
2 tbsp chopped cilantro
(coriander) leaves
2 garlic cloves,
fnely chopped or crushed
1 small red onion, fnely chopped
Unrefned sea salt
Freshly ground pepper
Optional: Homemade coconut milk and
endive or romaine (cos) leaves to serve
Note
Salmon is best
when wild caught
and uncooked.
The delicate
omega-3s are
particularly heat sensitive, and easily
damaged by any temperature above
that of a gentle simmer or poach.
True wild salmon (the cold water
living, upstream swimming species)
is not only high in anti-aging,
anti-infammatory omega-3 as DHA
but is also a source of quality protein,
vitamin D, B12, B6 and powerful
antioxidants such as selenium.
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THE FOOD MATTERS RECIPE BOOK - FISH & MEAT - 55
Steamed Fish in a Bag
An easy, no fuss way to cook fsh, at a nutrient-preserving low temperature. Serves 1.
Method
Preheat oven to 230 F/ 110 C. Cut a
piece of parchment / baking paper,
roughly 20 inches long. Place the fsh
fllet in the centre and top with all the
other ingredients.
Bring the long ends of the paper together
and fold down securely several times, then
fold down or twist the ends tightly and fold
under the fsh.
Bake for 45 minutes or until just cooked.
The fsh should easily fake. Open the
parcel and serve immediately, with all its
cooking juices.
Variations
For more of a Mediterranean favor, swap
the cilantro for basil or parsley and add to
the bag halved cherry tomatoes, crushed
garlic, raw black olives, fennel and
basil leaves.
For more of an Asian inspired dinner,
add to the bag grated ginger, red chili,
chopped lemongrass, tamari and couple
of tablespoons of coconut cream.
Serve with lime and fresh mint.
Ingredients
1 medium fllet, 7 oz (200g) of thick, frm,
white, non-oily fsh (snapper, trout, sea
bass, cod, halibut, sole, turbot, whiting
or wild barramundi)
3 spring onions, roots and dark green
ends removed, sliced into 1 inch lengths
2 slices of lemon and an extra lemon
wedge to serve
1 tbsp of butter or coconut oil
1 tsp fsh sauce (no MSG / E621)
1 pinch of unrefned sea salt
1 handful of fresh cilantro, (coriander)
roots and stems fnely chopped, leaves
reserved for raw garnish
Note
Cilantro (coriander)
is a powerful natural
detoxifying herb that
works to remove
mercury and other
heavy metals from the
blood and brain.
THE FOOD MATTERS RECIPE BOOK - FISH & MEAT - 56
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1
Fijian Fish Curry
An exotic tropical recipe blending the diverse culinary infuences of India and the Pacifc island of Fiji.
Serves 4.
Method
Melt oil in a large pot, add onions and
garlic and cook gently over a low heat until
translucent. Add remaining curry paste
ingredients and cook, stirring regularly for
about 2 minutes or until fragrant.
Add the water, salt and tamarind mix to
the pot and heat up until its just barely
simmering.
Add the fsh and poach until almost cooked
through, stirring gently so as not to break
up the pieces. Take off the heat and add the
coconut milk. Stir gently for another minute.
Serve immediately, garnished with chili (to
warm), fresh cilantro leaves and a generous
squeeze of fresh lime juice.
Ingredients for Curry Paste
1 tbsp coconut oil
1 onion, peeled and fnely chopped
2 cloves of garlic, peeled and chopped
2 tbsp garam masala powder
Zest of 1 unwaxed lime (use a fne grater
or microplane)
1 tsp ground turmeric
2 tsp ground sweet paprika
1 tsp ground cumin
a bunch of cilantro (coriander),
roots and stems chopped,
leaves reserved for later

Ingredients for Fish Curry
2 lb (1kg) mahi mahi or similar frm wild
caught white fsh, diced in 1 inch pieces
1 cup coconut milk homemade
(see page 13) or organic canned
cup water
1 tbsp tamarind paste, dissolved in a
small amount of warm water,
sift out any lumpy bits and discard
1 tsp unrefned sea salt
1 green chili, deseeded and fnely
chopped for garnish
Tools youll need
Microplane or zester
Note
If you like your curry with rice, we
recommend basmati because it
has a lower GI than all other white
rice varieties. Steamed green
beans go well with this too. Avoid
using high mercury fsh such as
fake, swordfsh and tuna. We encourage you to
make your curry pastes from scratch as most
store bought curry pastes, although temptingly
convenient, contains loads of artifcial additives.
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THE FOOD MATTERS RECIPE BOOK - FISH & MEAT - 57
All Day Grass Fed Beef Osso Buco
This is a great meal to put on in the morning and come home to for dinner. Just throw together a
salad and dinner is done! Serves 4 or more.
Method
Preheat oven to 195 F / 90 C. In your large
heavy based cast iron pot, melt the butter, on
the stove top, over low heat. Add the celery,
onion, carrot, garlic and salt and cook gently
until softened and translucent.
Add the anchovies, mashing them into the base
of the pot with the back of your wooden spoon
until the anchovies begin to melt. Add the bay
leaves, cinnamon stick and thyme.
Pour in the wine. Increase the heat slightly and
simmer gently for a couple of minutes so the
alcohol cooks out and the liquid reduces a little.
Add the tomato and water, stir through and
take off heat. Gently add the meat pieces and
submerge them in the liquid and vegetables at
the base of the pot.
Put the lid on and place in the oven to cook
for 10 to 12 hours. For a quicker cooking time,
set at 248 F / 120 C. It will be ready in 6 to 8
hours. Best rule of thumb is to cook at 176 F /
80 C minimum, 248 F / 120 C maximum, and
adjust cooking time accordingly.
If youre home at the time, halfway through you
can turn the meat over for even cooking, but
this is not essential. The osso buco is ready
when its tender and easily comes away from
the bone.
Serve with the nutrient-rich sauce spooned
over, a generous sprinkling of chopped parsley,
a simple green salad and Simple Sauerkraut
to aid digestion. And dont forget to eat the
marrow! Any leftovers are even better the next
day, just re-heat gently on the stove.
Ingredients
4 or 5 grass fed and fnished beef osso
buco cuts (shin cuts), approx 2.2lb (1kg)
1 tbsp butter
2 brown onions,
peeled and fnely chopped
2 organic celery stalks, fnely chopped
2 carrots, fnely chopped
2 tsp unrefned sea salt
3 garlic cloves, peeled and chopped
8 anchovies, bottled in olive oil or brine,
drained. If you omit these,
add more sea salt
4 bay leaves
1 cinnamon stick, snapped in half
2 fresh thyme sprigs or 1 tsp dried thyme
cup red or dry white wine
(organic, sulfur-free or minimal
sulfur / 220 / 202)
4 ripe tomatoes or 1 cup of tomato puree
out of a glass bottle
cup spring or fltered water
tsp cracked pepper
Flat leaf parsley, chopped
THE FOOD MATTERS RECIPE BOOK - FISH & MEAT - 58
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This is a particularly nutrient-
dense meal. When cooked this
way at such a low temperature,
not only is the meat more tender,
the nutrients are retained, the
proteins undamaged and the
fats protected from oxidation. Cooking
meats on the bone adds additional minerals
and gelatin to the dish. We recommend
using beef rather than veal for ethical
reasons, and that the meat is grass fed and
fnished, from cows raised naturally, grazing
on open pastures in full sunlight.

Unsource of Conjugated Linoleic Acid
(CLA), a p
Note
Organic Chicken Liver Pt
Liver is remarkably nutrient-dense, with an unrivalled nutrient profle, and this is the most delicious
way to eat it. Even loved by kids and those ordinarily put off by eating organ meats. Serves 8-10.
Method
In a large pan over low heat, add 3 tbsp of the
butter. Add the onion and garlic and 1 tsp of
salt. Let this cook gently (rather than fry) until
softened and translucent but not brown.
Add the thyme, brandy and orange juice.
Simmer for 2 minutes to cook off the alcohol
and reduce the liquid slightly.
Add the chicken livers. Cook gently, turning
regularly, until they are opaque on the outside
but still burgundy inside. Take off the heat.
Transfer the liver and onion mix into a food
processor. Add another tsp of salt, a tsp
of ground pepper and blitz for 1 minute until
smooth. Dice up the remaining butter and add it
piece by piece with the food processor running.
Taste and add more seasoning if necessary.
Process for a further 1-2 minutes.
Transfer the mixture into a ceramic or glass
terrine dish, or into multiple smaller bowls or
pyrex dishes. Melt the other 7 ounces (200g)
of butter, add a few sage leaves or other herbs
to infuse, then gently spoon this over the pt.
This additional butter will set and act as a seal to
preserve the pt by preventing oxidation
Place in the fridge and leave to set for at least 3
hours, but overnight is best. Serve by the slice
or straight out of the dish, with raw vegetables.
The pt will last sealed in the fridge for a week.
Ingredients
8.8 ounces (250g) of organic butter
2 medium onions,
peeled and roughly chopped
3 cloves of garlic, peeled and chopped
A small handful of thyme leaves (sage,
tarragon and rosemary also work well)
1 kg of fresh, free-range,
organic chicken livers
Unrefned sea salt
Freshly ground black pepper
Juice of 1 orange
(approximately 1/3 of a cup)
cup of brandy or organic wine
(alternately you could just use more
orange juice)
Optional: Another 7 ounces (200g)
of butter and extra herb sprigs
to seal the pt

To serve:
Raw vegetables- your choice of crunchy
goodies such as celery sticks, small
radishes halved, baby carrots,
snow peas, cucumber slices,
baby romaine (cos) leaves, fennel
wedges and green apple slices.
Tools youll need:
Food Processor
THE FOOD MATTERS RECIPE BOOK - FISH & MEAT - 59
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Organ meats were a staple of
the traditional diets of many
cultures. Liver of healthy
pasture-fed animals is an
abundant source of all the
most important nutrients not
easily found in other foods, such as vitamin
A, D, K2, iron, DHA, zinc, selenium, and the
B Vitamins. It is ideal for active people and
anyone whos suffered from adrenal fatigue.
Other Tip: Great to make and keep on
hand in the fridge to spread on celery
sticks or Buckwheat Crackers as a quick
and very nutritious snack. Spread on
sourdough toast instead of peanut butter
for breakfast.
Note
This is a simple and healthy method for slow-cooking chicken so that its tender,
delicious and easily digestible. Serves 4.
Method

Preheat oven to 195 F / 90 C. In a small
bowl, mix the garlic, oregano, paprika,
cayenne, salt and 1 tbsp of lemon juice
from the lemon.

Rub the mix all over the bird and inside the
cavity. Stuff the lemon quarters inside the
cavity and place breast-side up in your pot.
Add the vegetables around it and pour in
enough stock or water to reach approx 1
inch (2.5cm) deep around the chicken.

Cut a piece of baking paper the size of the
lid of your pot and place over the chicken,
pushing down around it. This will help to
keep it moist.
Put the lid on and leave to cook for at least
4 hours. Remove the lid and cook for
another 30-60 minutes. If you like, you can
turn the temperature up to 275 F / 135 C
and remove the baking paper for this last part
to help crisp and color the skin, otherwise
leave at 195 F/ 90 C. Depending on the size
of the bird, it will be ready when a leg pulls
easily away and juices are clear.
Note: Its near impossible to over-cook at
this low temperature.
Lift chicken and vegetables out of the pot
and reserve cooking liquid to drizzle over
chicken when serving. Keep the rest in the
fridge to use as a broth or base for soups
and other stews.

Serve chicken surrounded by the vegetables,
with a fresh salad and cultured vegetables.
Ingredients
1 organic, free-range, chicken
(about 4lb/1.8kg)
2 cloves garlic, crushed
2 tsp dried oregano
1 tsp sweet paprika
tsp cayenne pepper
1 tsp unrefned sea salt
1 large unwaxed lemon, cut into quarters
Homemade stock or spring water
Peeled whole shallots, pumpkin
cut into 2 inch chunks, fennel wedges
and whole garlic cloves, or any other
vegetables you like baking with
Tools youll need
A large, heavy based cast
iron casserole dish with lid,
or a slow-cooker.
4
2
1
3
5
6
7
The ideal way to cook a
pasture-raised organic
chicken is with a long
slow cook at a low
temperature (185-195
F / 80-90 C is ideal, but no higher than 248
F / 120 C) so as not to oxidize its delicate
fatty acids. The addition of liquid (stock or
water) in the pot further assists in keeping
the meat tender and easily digestible. In
general, limit chicken consumption to once
or twice a week, favoring ruminants (grass
eating animals) and wild fsh, both of which
have better fatty acid ratios. Chicken, even
organic, has quite a high omega-6 to 3 ratio.
And never buy corn-fed birds. As with any
meat, always only purchase naturally raised
and fed poultry, ideally from a local farmer.

THE FOOD MATTERS RECIPE BOOK - FISH & MEAT - 60
Note
Slow Roast Spiced Organic Chicken
Cultured
Condiments
Simple Sauerkraut
A perfect refreshing accompaniment to fsh or other cooked dishes, or delicious just to nibble on.
Makes 0.52 gallons (2 litres) worth.
Method
Remove cores from cabbages and thinly slice
using your food processor or a good knife.
Place in a large bowl and add the salt, caraway
seeds, sugar/honey and whey.
Mix with your hands, squeezing frmly and
pushing down the cabbage with your fst to
encourage the salt to draw the natural water
out. Continue to do this for the next 15 minutes
or so. You want to extract enough of the
cabbages juices so that they will cover the
cabbage when it goes in the jar or pot.
Transfer the cabbage to the jar, also pouring
in all the liquid. You want the cabbage to be
submerged in its juices (if theres not enough
juice, just add some water).
Once the cabbage is completely submerged
by the brine, cover with a lid or tea towel and
leave at room temperature in a dark corner
of your kitchen, for 1-3 weeks (less time in
summer, longer in winter).
Its ready when it tastes sour and tangy and the
cabbage has become soft. Skim off any white
scum that appears on the surface. This is a
harmless natural kahm yeast and nothing to
worry about.

Once suffciently fermented, seal and store in
the refrigerator. It will last 12 months unopened,
and 2 months once opened.
Ingredients
2 medium cabbages, red or green
or one of each (approximately
2 - 3 pounds)
3 tbsp of unrefned sea salt
2 tbsp caraway seeds
1 tbsp rapadura (unrefned cane sugar)
or raw honey
1 tbsp whey (see page 63)

Tools youll need
A 1 - 2 quart sized wide-mouth mason
glass jar or ceramic pot, with lid
Note: Once opened, keep refrigerated.
Keep the veggies submerged in their
liquid and dont heat.
2
1
3
4
6
Lacto-fermentation is a
biological process facilitated
by whey, where lactic acid
bacteria ferment and convert
the natural sugars of foods
like cabbage to generate
lactobacilli, which is hugely benefcial fora
for our intestinal tract. This traditional method
of fermentation also amplifes the vitamin C
content of cabbage and breaks down the
harmful substances present in raw cabbage,
like goitrogens that suppress thyroid function
and oxalic acid that blocks calcium and iron
absorption.

Additionally, sauerkraut helps in the break
down of fats for those with no gallbladder.
Begin a new batch before the previous batch
runs out, and retain some of the old batch to
inoculate the next fresh batch with an added
active culture boost.
Note
THE FOOD MATTERS RECIPE BOOK - CULTURED CONDIMENTS - 62
5
Easy Whey & Yogurt Curds
There are all sorts of methods to obtain whey, but we fnd that starting with a high quality whole
yogurt is the key. This watery, yellowish liquid is highly valued for its minerals, benefcial bacteria
and culturing capabilities. Youll use it a lot for lactofermenting your cultured condiments. The
leftover thickened, strained yogurt (the curds, also known as yogurt cheese or labneh in the
Middle East) is delicious as is, and useful in other recipes also.
Method
Set your sieve over a large bowl.
Line the sieve with the fabric (fold in half
for a double layer if using thin muslin or
cheese cloth).
Pour in the yogurt. Gently lift the corners
and sides of the fabric in together and tie
with string to enclose the yogurt, being
careful not to squeeze the bundle.
Tie the end of the string around the
centre of a wooden spoon and use this
to suspend the package over the bowl.
Make sure there is at least an inch or 2
between the bottom of the bowl and the
lowest point of the yogurt-flled bundle
so it has room to drip.
Leave to hang and strain for 1224 hours.
The longer you leave it, the more whey
youll collect and the frmer your curd will
be. After this time, lift out your muslin
bundle and carefully open the fabric. Your
yogurt curd will resemble a soft cheese.
Store in the fridge in glass containers or
jars. The strained yogurt curd will last for
1 month and the whey will keep for 3 to 4
months in the fridge.
Ingredients
2 cups of the best quality live yogurt
you can fnd whole and organic,
unsweetened, with no milk solids added

Alternatively, use your own homemade
yogurt or well cultured kefr
(leave out to culture until you see the
curds begin to separate from the whey)

Tools you will need
A strainer or colander
A double-layered piece of muslin or
cheese cloth, a thin kitchen towel
or a nutmilk bag
String
THE FOOD MATTERS RECIPE BOOK - CULTURED CONDIMENTS - 63
2
1
3
4
5
Uses for Whey:
Use a little whey when
soaking grains to make
them more digestible
and as a starter for
fermented foods. Add to smoothies for pure,
undenatured protein and probiotics. One tbsp
in a little water aids digestion before meals.
Whey is high in glutathione, known as the
master antioxidant. Regular use of whey also
keeps your joints and tissues young.

Uses for Yoghurt Curds:
Use the curd to make delicious Tzatziki
and Raita or roll into balls and use as the
cheese in the Strawberry, Pecan & Goats
Cheese Salad. You can use this cheese for
sweet dishes also. It is lovely with dried or
fresh fgs and cinnamon, great for thickening
smoothies, or you can blend with frozen
berries and ice for frozen yogurt.
Note
Perfect refreshing accompaniment to fsh or other cooked dishes, or delicious
just to nibble on. Makes 0.52 gallons (2 litres) worth.
Method

Clean cucumbers well. If using normal sized
cucumbers or larger, chop into inch thick
slices. If using small cucumbers you can
leave them whole. Place in your jar/pot.

Combine remaining ingredients and pour
over your whole or sliced cucumbers,
adding more water if necessary so that they
are completely covered. As per the Simple
Sauerkraut instructions, cover the mixture
with a small plate to keep cucumber
submerged if necessary. The liquid should
come up to no more than 1 inch below the
top of the jar.
Cover tightly and leave at room temperature
on your kitchen bench for 1 week before
transferring to your refrigerator. If youve
sliced your cucumbers, they will be ready
in 3 or 4 days.

In the refrigerator, leave them sealed for at
least a couple more days before consuming
to allow favors to develop.
Will be good for 4 to 6 weeks once opened.
Dont be alarmed if a white layer forms on
the surface. This is harmless kahm yeast,
not a bad yeast. Simply skim this off.
Ingredients
8-10 small cucumbers or 15-20
baby pickling cucumbers/gherkins
(organic, non waxed)
2 tbsp unrefned sea salt
4 tbsp fresh dill, chopped
2 tbsp mustard seeds
8 tbsp whey (see page 63)
1 tbsp rapadura
(unrefned cane sugar)
or raw honey
2-3 cups fltered or spring water
(or enough to cover)
Tools you will need
Wide-mouth mason jar or ceramic
pot with lid (2 2 quarts)
2
1
3
4
5
Cucumbers, when
lacto-fermented like
this, have the ability
to dissolve the stone
forming uric acid that
can result from eating certain meats. This
is another good reason to eat pickles as
an accompaniment to meat dishes.
Note
THE FOOD MATTERS RECIPE BOOK - CULTURED CONDIMENTS - 64
Dill Pickled Cucumbers
The Original Tomato Sauce
A raw, fermented version. Deliciously tangy. Yields 1-1.5 quarts.
Method
Prepare sundried tomatoes by rehydrating
in a little water. If packed in olive oil, drain
and rinse.
Blend all ingredients until smooth. Pour into
your jar, flling to no more than 1 inch from
the top.
Cover and let stand at room temperature
for 3 to 5 days. Its ready when the tomato
solids start to separate slightly from the
liquid, a bit of bubbling occurs on top,
and it takes on a tangy taste. This will
take longer in cooler climates.
Transfer to the fridge. It will keep unopened
for a couple of months. Eat within 2 to 3
weeks once opened.

Ingredients
4 cups fresh, ripe tomatoes, roughly
chopped (approximately 2.2lb/1 kilo)
cup sundried tomatoes
cup of scallions, (pale ends only)
peeled and roughly chopped
2 tbsp of raw honey or pure maple syrup
1 tsp unrefned sea salt
2 tbsp of raw apple cider vinegar
3 tbsp of whey (see page 63)
1 red chili, de-seeded and chopped

Tools youll need
A 1 quart sized mason jar
or 2 smaller jars
A blender
Great with Sweet
Potato Chips or with
raw mature cheese
and avocado on
Buckwheat Crackers.
2
1
3
4
THE FOOD MATTERS RECIPE BOOK - CULTURED CONDIMENTS - 65
Pineapple Chutney
Enzyme-packed and delicious. Makes about 1 quart.
Method
In a large bowl, mix the pineapple, cilantro
seeds, ginger, chili and onion.
Transfer into your jar and pack down
gently and frmly with your fst or a wooden
pounder.
Mix the lime, whey, vinegar, salt and half the
water, and pour into the jar. Add more water
if needed, to cover the pineapple. As per
the Simple Sauerkraut instructions, cover
the mixture with a small plate, weighed
down, to keep pineapple submerged.
Make sure the liquid comes up to no
more than 1 inch below the top of the jar.
Cover and leave at room temperature for 2
days before putting it in the refrigerator.
Eat within 1 month of opening.
Ingredients
1 small pineapple, skin and core
removed, diced roughly into
inch pieces
1 tbsp cilantro (coriander)
seeds, roughly crushed
2 tsp fresh ginger, fnely grated
1 small red onion, peeled and
fnely chopped
2 tbsp fresh lime juice
1 tsp unrefned sea salt
Optional: 1/3 cup whey (see page 63)
1 tbsp raw apple cider vinegar
a cup of spring or fltered water
- 1 red chili, de-seeded and
fnely chopped

Tools youll need
A 1 - 2 quart sized wide-mouth mason
glass jar or ceramic pot
Note
The enzyme
bromelain in
pineapple aids in the
digestion of proteins.
Pineapple is a good
source of manganese.
Great with Slow
Roast Spiced Chicken. This is a
great way to preserve pineapple
when its going out of season.
2
1
3
4
THE FOOD MATTERS RECIPE BOOK - CULTURED CONDIMENTS - 66
Tzatziki & Raita
In many traditional cultures, fermented dairy was a staple. The Greeks enjoy delicious tzatziki as a dip
or as a condiment and in India they always have raita on hand to cool their curries! Yields 1.5 cups.
Method
Place yogurt, cucumber, garlic, spring onion,
lemon juice and dill in a bowl. Stir to combine
and add salt to taste.
Serve with a good drizzle of olive oil. If you
arent serving immediately, store sealed in the
fridge. Flavors will mature and it should last
for a couple of days.
Variation:
You can also swap the dill for mint, omit the
lemon and add 1 tsp ground cumin.
Ingredients
1 cup of yogurt
2 garlic cloves, peeled and
fnely grated or crushed
2 tbsp spring onion or shallot,
roughly chopped
1 tbsp fresh lemon juice
4 small cucumbers, peeled, seeds
removed and diced
1 pinch unrefned sea salt
a bunch of fresh dill,
fronds fnely chopped
Cold-pressed extra virgin olive oil
Note
Garlic is a powerful
natural antibiotic proven
to lower cholesterol and
help reduce high blood
pressure. It is especially
active against fungal
infections, with antibacterial
and antiviral effects.
This dish makes
a delicious dip for
raw vegetables and
buckwheat crackers or
as a side with cooked
dishes to aid digestion.
2
1
THE FOOD MATTERS RECIPE BOOK - CULTURED CONDIMENTS - 67
Snacks
& Desserts
Kale Chips
Easy to make and the yummiest way to eat your greens. Options for making in a dehydrator or a
conventional oven. Serves 2-4 as a snack.
Method
If using your oven, pre-heat to 80.
Rinse kale and dry well.
Cut out the woody inner cores of the
leaves and discard (or throw into a pot of
simmering broth!)
Tear or cut into large bite-sized pieces.
In a large bowl, toss kale pieces with olive
oil, salt and garlic. Make sure all the leaves
are coated.
Arrange kale in a single layer (not
over-lapping) on two large trays, lined
with baking paper. Bake until crisp;
approximately 2 hours. If you have a
dehydrator, spread out over several trays
and allow 3 to 4 hours; until crispy.

Variations: Try making chips out of other
root vegetables like parsnips, celeriac
and carrots.
Ingredients
1 bunch of curly kale
1 tbsp cold-pressed olive oil
tsp unrefned sea salt
1 clove of garlic, crushed
Optional: Paprika, cayenne pepper or
chili fakes if you like a bit of heat

Tools youll need
A food dehydrator, or just a
conventional oven
Note
Dont eat excess amounts
of raw (dehydrated) Kale
if you have thyroid issues;
Kale like all the cabbage
family block the uptake of
iodine to thyroid.
A perfect snack.
3
2
1
4
THE FOOD MATTERS RECIPE BOOK - SNACKS & DESSERTS - 69
Sourdough Buckwheat Savory Crepes
& Fluffy Pancakes
This recipe is based on traditional fermentation methods for producing naturally-leavened savory
fatbreads. Here are two variations; one for a savory crepe and another that uses eggs for a fuffy
sweet pancake. You need to plan ahead to allow for fermentation time; 1-2 days. Serves 4.
Method
Put the buckwheat and 2 cups of water in a
bowl with a pinch of salt. Cover with a plate or
towel and leave at room temperature to soak
for at least 9 and up to 24 hours.
Rinse through a fne sieve to remove the slime
and residual tannins. Put into a blender with a
good pinch of salt, whey and 1/3 to a cup
of water (enough water to get the consistency
similar to pancake batter). Blend until smooth.
Pour batter into a clean bowl and leave out to
culture, covered, for another 12 to 24 hours.
The mixture may rise a little as the good
bacteria do their thing. The mixture can then be
refrigerated once its fermented, to be stored til
ready to use (will store for about 4 days).

Version 1: for simple savory buckwheat crepes
Use the mixture as is: Melt coconut oil or butter over a
medium heat. When hot, pour in half a ladle of batter,
tilt pan to allow batter to spread. When cooked almost
all the way through, fip to cook on the other side.

Version 2: Fluffy sweet-style buckwheat pancakes
Add in the beaten egg, milk or water and vanilla.
Mix the batter thoroughly. Add the stiff whisked egg
whites, and fold through gently, until well combined.
Melt coconut oil or butter over a medium heat, when
hot, pour in half a ladle of batter. When cooked almost
all the way through, fip to cook on the other side.
Ingredients
1 cup whole buckwheat groats
Spring or fltered water
Unrefned sea salt
Optional: 1 tbsp whey (see page 63)

Additional ingredients for
sweet pancake version:
1 whole organic egg, beaten
2 additional organic egg whites,
whisked to form stiff peaks
cup unprocessed milk, nut milk,
coconut milk or spring water
1 tsp pure vanilla powder or natural
vanilla extract
Coconut oil or good butter for cooking
1
2
3
THE FOOD MATTERS RECIPE BOOK - SNACKS & DESSERTS - 70
Note
Buckwheat is in the same
family as sorrel (a green
leafy herb) and rhubarb.
It is the seed of a plant,
not actually a grain and
contains no gluten. When properly
prepared through soaking, sprouting
and fermenting (as it was in traditional
cooking),buckwheats natural phytase
goes to work to make it easily digestible,
nutritious and not irritating to the gut.
Baked Stuffed Apples
Perfect wintery dessert. Serves 4.
Method
Preheat oven to 250 F / 120 C. Combine the
ingredients in a bowl, rubbing together with
your fnger tips.
Carefully cut into the top of the apple and,
scoop out the core with a teaspoon to create
a hollow cavity. Try to retain the base intact to
hold the stuffng in.
Stuff the mixture into your 4 apples. On a
lined baking tray and bake in the oven for up
to 1 hour, until soft. Serve plain right away!
Variations
When different fruits are in season, try this
recipe with nectarines, peaches or plums
instead of apples.
You could swap dates with the equivalent
amount of currants or other dried fruits.
Great way to use up meal from nut
milk-making.
Ingredients
4 Granny Smith (green) apples,
organic un waxed
Finely grated zest of half an unwaxed
lemon (use a microplane) Orange
zest also works nicely
100 g / 3.5 oz / cup almond
or macadamia nut meal, or fnely
chopped activated nuts (use up pulp
from making nut milk!)
75g / 2.5 oz soft cultured butter
or coconut oil
8 dates, pits removed, fnely chopped
tsp vanilla extract
tsp of ground cinnamon
Optional: 1 tbsp raw cacao powder

To serve
Optional: Cultured cream or coconut
milk or homemade Kefr or
pure maple syrup
Note
Defnitely invest in organic
apples; they are at the
top of the Environmental
Working Groups Dirty
Dozen List of produce
with the most pesticide
residue (see appendix)
THE FOOD MATTERS RECIPE BOOK - SNACKS & DESSERTS - 71
1
2
3
Buckwheat Sesame Crackers
Handy crackers; and far better than wheat crispbread, corn chips or rice crackers; no gluten
or vegetable oil. Makes 20+.
Method
Mix the four, seeds, salt, water and whey.
Cover and leave in a warm place for 12 to
24 hours (you could skip this step, but we
recommend it!)
Preheat oven to 390 F / 200 C. Add the
arrowroot, and oil; combine well. The dough
should clump into a ball. Lay out 2 baking
tray sized sheets of waxed baking paper on
your bench and oil lightly with coconut oil or
butter. Divide dough into 2 balls and place
in the middle of the sheets; pat them into
fat rectangles.
Place a sheet of aluminum foil on top of each,
same size as the baking paper. If you dont
have foil, use greased baking paper on top
also, greased-side-down. Foil just peels off
particularly easily.
With a rolling pin or wine bottle, roll the dough
out very thinly; cardboard-thin! Peel back
and discard the top layer of paper/foil. With a
knife, slice vertical and horizontal lines through
the dough, roughly 2 inches wide. Lift onto 2
baking trays and sprinkle over sea salt (to your
liking). Place in the oven; immediately reduce
heat to 355 F / 180 C.
After 12-15 minutes, or until outer edges look
golden and crispy, remove from oven and lift
off the crackers around the outer edge; place
them on a wire rack to cool. Cooking time will
be determined by how thin youve rolled
your dough.
Separate the remaining squares with a spatula
or pull apart carefully with your hands. Turn the
oven off and put the rest back in the oven for
another 10-20 minutes until dried to your liking.
Once they have cooled completely on a wire
rack, transfer to an airtight container and store
in the pantry or fridge.
Ingredients
1 cup of buckwheat four (Alternately
you could make your own fresh four by
grinding whole buckwheat groats in a
blender or food processor)
Measure after grinding
cup spring or fltered water
tsp unrefned sea salt
1 tbsp whey (see page 63) or
additional salt if unavailable
3 tbsp sesame seeds
cup organic arrowroot powder
(as thickener)
2 tbsp coconut oil, melted and extra for
oiling baking paper
Note
Great with avocado,
or smeared with
homemade pt or
tzatziki. Add more
favor with things like
crushed garlic, dried
herbs or cracked pepper
mixed into the batter.
1
2
3
4
5
6
THE FOOD MATTERS RECIPE BOOK - SNACKS & DESSERTS - 72
Coconut Banana Bread
Everyones favorite, but without the grain, gluten or refned sugar. Makes 1 loaf.
Method
Preheat oven to 350 F / 175 C.
Mash bananas with the chopped dates.

Note: If the dates are quite dry and hard,
soak them frst in warm water. Whisk the
eggs until fuffy and then combine with
the mash.
Stir through the oil and maple syrup/honey.
Add the dry ingredients and combine well.
Put mixture in a loaf tin, greased and lined
with baking paper. The mixture will be quite
thick; fatten and smooth with a spatula.
Bake for 35-40 minutes. Ready when a knife
comes out clean and the edges are browned.
Allow to cool completely on a wire rack
before storing in an airtight container in the
fridge. Or eat while still warm!
Ingredients
2 bananas; at least 1 heaped cup of
chopped banana
cup coconut oil, melted
4 organic free-range eggs
4 fresh dates, pitted and chopped
1 tbsp pure maple syrup or raw honey
cup coconut four
tsp aluminum-free baking powder
tsp unrefned sea salt
tsp cinnamon powder

A great way to use
up overripe bananas!
Coconut four is a
handy product to
have on hand; it
doesnt have the glycemic
load of grain fours, has no gluten or
anti-nutrients.The only thing is it
doesnt yield the fuffness of
regular glutenous four, and might
take some getting used to.
This recipe gives the best bread
texture without using wheat.
1
2
3
THE FOOD MATTERS RECIPE BOOK - SNACKS & DESSERTS - 73
Note
Pumpkin Choc Chip Cookies
Cookies made out of vegetables! Who wouldve thought? Makes approx 18-20.
Method
Preheat oven to 355 F / 180 C. Rub in a
couple of tbsp of melted coconut oil over
pumpkin. Roast the pumpkin for 45 minutes
or until soft. Allow to cool slightly.
In a bowl, mix in the pumpkin pieces,
butter/coconut oil, maple syrup and vanilla.
Sift in the four, baking powder, salt and
cinnamon. Combine well to form a smooth
batter. Stir through your chocolate
chips/chunks.
Spoon tablespoon sized rounds onto a
grease-proof baking paper-lined tray.
Spread these out with the back of a spoon
so they are about 1cm thick. Bake for about
15-20 minutes. They will still be soft; the
underside should become golden brown.
Allow to cool completely on a wire rack
before storing in an airtight container in
the fridge. They are really good when
theyre still warm!
Ingredients
1 cups pumpkin skin removed,
cut into 1 inch cubes
cup softened butter or coconut oil
cup pure maple syrup
1 tsp natural vanilla bean
powder or extract
1 cups coconut four
or buckwheat four
1 tsp aluminum-free baking powder
tsp unrefned sea salt
2 tsp cinnamon powder
50 grams of 70-85% dark
chocolate chips or chop a
block roughly into chunks
1
2
3
4
THE FOOD MATTERS RECIPE BOOK - SNACKS & DESSERTS - 74
Avocado Chocolate Mousse
Our version of a popular favorite! Serves 2.
Method
Soak the dates in the milk or water for
10-30 minutes to soften. In a blender, add the
avocado fesh, dates and milk, vanilla, salt,
cacao powder. Blend until smooth. You may
need to add a little more liquid to facilitate
blending, and scrape down the sides of the
jug a few times.
Adjust ingredients to taste, adding more
cacao powder if it needs it. Serve and garnish
with your choice of toppings.
Ingredients
2 medium sized ripe avocados
1
/3 cup raw cacao powder,
or more to taste
5 fresh dates, pitted and
roughly chopped
cup coconut milk, nut milk
or fltered water
1 tsp natural vanilla extract or pure
vanilla bean powder
A pinch of unrefned sea salt
Optional: Dried coconut, grated dark
chocolate or berries to serve

Tools youll need
Blender
Note
By increasing the levels of
specifc neurotransmitters in
our brains, cacao promotes
positive outlook, facilitates
rejuvenation and simply helps
us feel good. Cacao beans are
rich in a number of essential minerals,
including magnesium, sulfur, calcium,
iron, zinc, copper, potassium
and manganese.
1
2
THE FOOD MATTERS RECIPE BOOK - SNACKS & DESSERTS - 75
The simplest ice-cream, with just two ingredients! Serves 2.
Method
Put banana in a container in the freezer
and allow to freeze for at least 12 hours.
Put in a blender with cup of water and
blend until smooth and creamy. You may
need to add up to a cup of water to
facilitate blending. Serve immediately!
Note: Blending frozen banana, rather than
fresh banana, for this or in smoothies,
yields a much creamier, thicker texture.
Ingredients
4 ripe bananas, peeled,
roughly chopped
2 cups fltered or spring water

Tools youll need
A blender
2
1
THE FOOD MATTERS RECIPE BOOK - SNACKS & DESSERTS - 76
You could add all sorts of
things to this recipe. You
could blend in or sprinkle
with cinnamon, or add raw
cacao powder and raw
honey for a choc-banana
ice-cream. Vanilla extract goes well.
Blending with kefr or yogurt adds
benefcial bacteria.

Serve in bowls, or fll popsicle moulds
to have a treat on a stick! Always keep
banana in the freezer for a quick fx.
Freeze any bananas that are on the turn,
before they are over-ripe, rather than
wasting them.
Note
Simple Banana Ice-Cream
Activated Nuts
Preparing nuts and seeds this way is essential for deactivating their anti-nutrients to make
their minerals bio-available (digestible), and also makes them crispy and more delicious to eat.
Divide the quantities accordingly if you want to make smaller batches.
Method
In a large bowl add the ingredients with
enough water to cover completely. Leave at
room temperature for at least 12 hours.
To dry in an oven: Set temperature at the
lowest possible level, normally 112 F /
45 C. Spread nuts out on several baking
trays. Alternately if you have a food
dehydrator: Spread nuts out on shelves.
Leave until they are completely dried out
and crunchy. Will take anywhere between
12 and 24 hours; turn several times.
Store in an airtight container
Ingredients
4 cups of raw nuts or seeds: use
almonds, macadamia nuts, pecans,
hazel nuts, brazil nuts, pumpkin seeds,
pine nuts or sunfower seeds
Filtered or spring water,
body-temperature warm not cold
1 tbsp unrefned sea salt
1 tbsp whey (see page 63) or you could
use 1 tsp raw apple cider vinegar

SNACKS AND DESSERTS 72
2
1
3
THE FOOD MATTERS RECIPE BOOK - SNACKS & DESSERTS - 77
Use sprinkled
over salads for
added favour and
crunchiness. Grind up
to make activated nut
meal/four.
Why soak nuts? In
traditional cultures,
grains, seeds and nuts
were mostly soaked
overnight, or for many
days, to prepare them for
consumption. When we soak grains and
nuts it activates the life force energy within
the seed and prepares it to germinate.
Soaked and sprouted nuts contain more
vitamins and minerals than un soaked nuts.
Note
Satay Dip with Vegetable Dippers
Method
Cut the veggies into sticks and place them
on a platter.

In a small sauce pan heat up the coconut
milk on low heat add the almond butter and
the rest of the ingredients, once heated and
a creamy consistancy is formed the sauce is
ready. Serve into a small bowl and place in
the middle of the platter. Easy and enjoyable
for the whole family.
Ingredients
3 celery stalks
3 large carrots
3 cucumbers
1 red capsicum
1 can coconut milk or 1 cup home made
coconut milk (see page 13)
1 cup almond butter or peanut butter
1 tablespoon tamari
teaspoon chili powder
1 teaspoon curry powder
Great to get
your kids to eat
veggies!
THE FOOD MATTERS RECIPE BOOK - SNACKS & DESSERTS - 78
2
1
This is a great and favorful way of introducing more raw foods in your diet. Serves 4-6.
DIY Beauty
Recipes
Create a beauty day spa in your own home, with luscious treatments good enough to eat, literally.
These D.I.Y. natural beauty treatments are cheap, easy to make and 100% natural. Theyre made up
of simple foods you can fnd in almost any kitchen, with ingredients that are proven to be more effective
in healing the skin, hair and nails than the harsh chemicals found in mainstream cosmetic products.
Method
Whisk together in a small bowl.
Over the bathroom sink, apply the mixture
to your hair and massage it in well.
Leave in for an hour to an hour then
rinse out in the shower. Wash normally
with shampoo and conditioner.

Ingredients
1 free-range egg
1/3 cup of beer
This high protein hair
treatment will leave your
hair feeling gloriously
soft, shiny and
adds volume.
THE FOOD MATTERS RECIPE BOOK - DIY BEAUTY GUIDE -80
Protein Hair Treatment
1
2 Note
Method
Whisk together in a small bowl. Apply to
clean face, leave for 5-10 minutes then
rinse off with water.

Ingredients
1 tbsp organic, whole yogurt
1 tsp raw organic honey
Yogurt and Honey Facial
1
Yogurt contains high amounts of Lactic Acid, an AHA proven to be successful in
refning pores, exfoliating the skin and stimulating collagen production. Unlike most
other exfoliants that are harsh (e.g. salylic acid), it gently cleans the skin and is
suitable for even the most sensitive skin types. Honey is an all-natural humectant;
it retains water to help keep the skin soft and moisturized. It also functions as an
antimicrobial agent and can even be used to treat minor burns and cuts.
Note
DIY Beauty Guide
Never forget that the skin is your largest organ, and that it is permeable and very thin! Unlike the
food that you ingest, which your body is protected from to some extent by hydrochloric acid,
digestive enzymes and gut fora; substances applied to your skin are directly absorbed into your
bloodstream. So its vitally important not to put anything on your skin you wouldnt want to eat!
This is especially true after a hot shower when your pores are wide open.
THE FOOD MATTERS RECIPE BOOK - DIY BEAUTY GUIDE - 81
Method
Roughly chop then blend in your blender
until smooth. Apply to clean neck and face
(avoid eye area).
Wait 15-20 minutes before rinsing with
warm water. Eat any leftovers!

Ingredients
1 Ripe Papaya washed and
seeds removed and peeled
Very popular at spas
and resorts, this tropical
fruit contains essential
skin nutrients, vitamin
C and E, as well as high
levels of enzymes that
gently exfoliate and
smooth the complexion.
1
2
Papaya Enzyme Facial
Method
Fill your bath tub and add the Epsom
salts. Before you get in, use a skin
brush to stroke all parts of your body
(with long strokes, from the extremities
towards the heart). This will not only
help to remove dead skin cells, but
it stimulates the lymphatic system to
move (and remove) toxins.

Relax and enjoy your bath for at least 15
minutes. Make sure you drink plenty of
water before and after. If you dont have
a bath, fll a bucket with hot water and
do an Epsom salts foot-bath instead!

Ingredients
450g Epsom Salts
1
2
Detox Bath
Note
Epsom salt is
scientifcally known as
hydrated magnesium
sulfate and is rich in
both magnesium and
sulfate. Epsom salt
baths fush toxins and
heavy metals from the cells, easing
muscle pain and helps the body to
eliminate harmful substances. They are
very relaxing and can even reduce the
symptoms of migraine headaches.
Note
DIY Beauty Guide
Sort of like pimp my ride but for your favorite comfort foods!
As nutritional consultants we often ask people who come to us with health complaints to keep a week long food diary with everything
that passes their lips. Most of their diaries contain predominately foods from the left side of the list. So we have come up with a
healthier alternative guide for each of these favorite foods. The idea is to gradually eat more from the right side and less from the left.
THE FOOD MATTERS RECIPE BOOK - 82
Healthify my Dish
Conventional milk

White bread
Cereal

Mayonnaise

Pasta

Unhealthy snacks
(Chips, Dips, Biscuits)

Unhealthy desserts
(Ice-cream, Cakes)

White sugar
Iodized table salt

Coffee and tea
Softdrinks

Milkshakes
Beer, spirits and sweet
and mixer drinks
Non pasteurized fresh milk, almond milk, macadamia milk or brazil nut milk.
Buckwheat roll ups, buckwheat pancakes or crackers, nori rolls, millet roti, pumpernickel bread, sprouted bread and for those that
dont have a wheat (gluten) allergy then organic whole sourdough.
Buckwheat, quinoa or millet porridge, and for those without wheat (or gluten) sensitivity try bircher muesli or steel cut oats.
Hummus or mashed up avocado with cold-pressed olive oil, apple cider vinegar and mustard.

Spiralized raw vegetables or 100% rice/buckwheat noodles.

Activated nuts or faxseed/buckwheat crackers with pesto, hummus, olive tapenade, guacamole, salsa verde or organic pt
or try kale chips with sea salt.
Avocado chocolate mousse, non-dairy coconut ice cream, quinoa and rice pudding or quick banana ice-cream.
Stevia, raw honey, coconut sugar or pure maple syrup.
Unrefned sea salt, seaweed fakes, miso, tamari or soy sauce.
Chamomile, jasmine, nettle, mint, green or roasted dandelion root tea or try our happy hot chocolate.

Freshly squeezed juices, fresh lime and sparkling water with ginger and mint or try our super simple soda.
Try the berry yogurt smoothie, warm herbal smoothie, superfood smoothie or freshly squeezed vegetable and fruit juices.

Alcohol is best avoided on a healing diet but if you dont have a yeast sensitivity choose clean spirits such as organic wine, saki rice
wine or honey mead. If you really love your beer, make sure its organic and where possible live fermented or bottle conditioned.

Less Healthy Healthier Alternative
THE FOOD MATTERS RECIPE BOOK - 83
Recommended Reading
www.foodmatters.tv
www.thenutritioncoach.com.au
Doctor Yourself by Andrew Saul
Eating for Beauty by David Wolfe
The Gerson Therapy by Charlotte Gerson
Apple Cider Vinegar: Miracle Health System by Patricia Bragg
Slim For Life by Jason Vale a.k.a The Juice Master
Womens Bodies, Womens Wisdom by Dr Christiane Northrup
The Hormone Factor by Ralph Moorman
Deep Nutrition by Dr Catherine Shanahan
The Cholesterol Myths by Uffe Ravnskov
The Gabriel Method: The No-Diet Weightloss by Jon Gabriel
Health Wars by Phillip Day
Your Bodys Many Cries for Water by Dr F Batmanghelidj
The Optimum Nutrition Bible by Patrick Holford
Healthy Mouth, Healthy Body by Victor Zeines
Food is Better Medicine Than Drugs by Patrick Holford and Jerome Burne
Healthy Healing: A Step-by-Step Guide to Healing Over 400 Ailments Through Diet by Dr Linda Page
The Body Ecology Diet: Recovering Your Health and Rebuilding Your Immunity by Donna Gates

THE FOOD MATTERS RECIPE BOOK - 84
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THE FOOD MATTERS RECIPE BOOK - 85
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