SNEAK PEEK

This is a preview of

FOOD MATTERS
THE RECIPE BOOK
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www.foodmatters.tv

Perfect Green Juice

This is our all time favorite morning youth elixir; as tasty as it is alkalizing and nourishing.
Serves 2.
Ingredients
3 organic celery stalks
1 Lebanese cucumber
(peeled if not organic)

Method
Put all ingredients through your juicer. Strain
through your sieve to remove all residual pulp
Have straight away but sip slowly!

2 stems of kale
fennel bulb
1 lemon, peeled
1 green apple (peeled if not organic)
inch slice of ginger, peeled
Tools youll need
A cold-press or conventional juicer

Make sure to get

your celery organic, if nothing
else, as conventional celery
is renowned for being heavily

Note

Works well with the addition of

fresh herbs like cilantro (coriander)
or mint. This juice is an excellent
source of easily digestible alkaline
minerals, such as potassium, which is
particularly helpful when cleansing.

laden with chemical

residues.

Super Simple Soda

Better than any soda when youre craving the bubbles! Serves 2.
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

Method
Pour ingredients into 2 tall glasses over ice.
Drink straight away or store excess in the
fridge for later.

This drink is great

to serve at dinner parties and
makes a perfect non-alcoholic alternative
to champagne and gin or tonic. Add
fresh mint leaves and ginger slices

Note

Raw apple cider vinegar is a live

fermented pro-biotic beverage
with digestive enhancing
properties and many vital
minerals and trace elements.

for extra pizazz!

Coconut Chai

Rich in the forgotten superfood spices, Coconut Chai is the ultimate elixir for the soul.
Serves 2.
Ingredients
2 cups spring or filtered water
1 tbsp chai tea mix (Nutmeg, cloves,
cardamom, ginger, cinnamon,
licorice, tea leaves)
1 whole star anise
2 whole green cardamom pods, whole
1 tsp cinnamon powder
Homemade coconut milk or organic
canned coconut milk
(or nut milk if you prefer)
Raw honey or coconut sugar to taste

Method

1. Pour the water in a pot, add

chai mix and additional spices.
2. Bring the pot to a simmer, then
reduce heat to low, cover and let
spices infuse for 10 minutes.
3. Strain through a fine mesh
sieve to fill mugs 2/3 full.
4. Top up with with coconut milk.
5. Sweeten 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 antiaging and disease prevention.

Raw Creamed Fennel Soup

Clean, fresh, excellent as a starter, or as a meal in itself. Serves 4 as a starter.
Ingredients
1 cups chopped fennel,
(approx. 1 large bulb)
3 organic celery stalks
1 small-medium avocado
cup lemon juice
cup spring or filtered water
tsp of unrefined sea salt
4 inch length of spring onion
2 ice cubes

Method
1. Blend everything until smooth (up to 1 minute).
2. Adjust flavors to taste add more lemon or
sea salt to taste, or more water for a thinner
consistency.
3. Pour into small bowls, and garnish with
fennel sprigs.

Tools youll need

High powered blender

Works well as
an easily digestible
raw green hit
before a meal.
Note

The fennel bulb contains beneficial

fibers that reduce elevated cholesterol
levels and aid in the removal of
carcinogenic toxins from the bowel.

Sushi Salad

Avocado, nori, ginger and all the flavors of sushi, but without the sticky, sugared rice. Serves 1-2.
Ingredients
1 ripe avocado, chopped
2 small cucumbers, halved and chopped
(peeled if not organic)
1 unroasted/uncooked nori sheet, cut
roughly with scissors into short
bite size strips
A handful of your favorite sprouts
(alfalfa, watercress and
sunflower work well)
1 carrot, shredded finely
with a mandolin
1 tbsp naturally fermented
tamari or shoyu
1 tbsp sesame seeds
2 tsp fish sauce (no MSG / 621)
2 tsp of finely grated fresh ginger
Tools you will need
A mandolin
Microplane / zester or a fine grater

Method
1. In a pan, dry-fry the sesame seeds, stirring constantly,
until they are just slightly golden. Remove from heat.
2. Juice ginger by squeezing between your fingers,
and discard pulp. Mix all other ingredients in a bowl.
3. Adjust seasoning to taste (more tamari or fish
sauce if needed).
4. Sprinkle the toasted seeds over the salad.

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.

Skin Beauty Salad

A tasty salad full of all the skin-essentials with a dressing that looks like a beauty spa facial mask, that
is so good youll want to eat this mask instead! After all, beauty happens from the inside out. Serves 2.
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 (peeled if not organic)
sliced in half lengthways
1 small red onion,
sliced very thin with a mandolin
3 limes, juiced
1 Hass 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 unrefined sea salt
Tools youll need
A mandolin or sharp knife

Method
1. 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.
2. Scoop the seeds out of the cucumbers with a
teaspoon and throw the seeds into your blender.
Chop the cucumbers.
3. 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.
4. 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.
5. Dollop dressing generously on your salad, mix
through before eating.

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.

Roast Vegetable Salad with Yogurt Dressing

A hearty and tasty salad, this dish makes a great warming alternative throughout the winter. Serves 2-4.
Ingredients
4 handfuls of mixed tender leafy greens
1 handful of fresh herbs, (mint, cilantro or
flat leaf parsley) roughly chopped
Around 14 oz 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, (peeled if not organic)
chopped into 1 inch pieces
2 tbsp coconut oil
tsp unrefined 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
sea salt, unrefined
Freshly cracked pepper to taste

Method
1. Preheat your oven to 340 F / 170 C.
2. If your coconut oil is solid, scoop it onto your baking
dish and put this in the oven to melt for a minute first.
3. 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.
4. While the vegetables are cooking, shake up the
dressing ingredients in a jar or mix in a small bowl.
5. On a large dish, arrange your greens and herbs.
6. When the vegetables are ready, remove from the oven
and let them cool slightly then toss them together with
the greens.
7. Serve with the yogurt dressing poured over the top.

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 cauliflower. These all roast up beautifully.

Dill Pickled Cucumbers

Perfect refreshing accompaniment to fish or other cooked dishes, or delicious just to nibble on.
Makes 0.52 gallons (2 litres) worth.
Ingredients
8-10 small cucumbers or 15-20 baby
pickling cucumbers / gherkins
(organic, non waxed)
2 tbsp unrefined sea salt
4 tbsp fresh dill, chopped
2 tbsp mustard seeds
8 tbsp whey
1 tbsp rapadura
(unrefined cane sugar)
or raw honey
2-3 cups filtered or spring water
(or enough to cover)
Tools you will need
Wide-mouth mason jar or ceramic
pot with lid (2 2 quarts)

Method
1. Clean cucumbers well. If using normal sized
cucumbers or larger, chop into inch thick slices.
2. Place in your jar / pot.
3. 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 Super 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.
4. 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.
5. In the refrigerator, leave them sealed for at least a
couple more days before consuming to allow flavors
to develop.
6. 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.

Note

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.

CULTURED CONDIMENTS 50

Zucchini Pomodoro

Fresh, cleansing, rich and raw. What more could you ask for!
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 unrefined sea salt
Tools you will need
A spiralizer or vegetable peeler
A blender or food processor

Method
1. soak sundried tomatoes in water to rehydrate,
and chop them rougly.
2. Spiralize the zucchini and place
in a large serving bowl.
3. Blend or process the remaining
ingredients until smooth.
4. 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.

Note

Sea salt is our friend, containing more than

80 minerals, including calcium and iodine.
The sodium in unrefined 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.

Avocado Chocolate Mousse

Our version of a popular favorite! Serves 2.
Ingredients
2 medium sized ripe Haas avocados
1/3 cup raw cacao powder,
or more to taste

5 fresh dates, pitted and roughly

chopped
cup coconut milk, nut milk
or filtered water
1 tsp natural vanilla extract or pure
vanilla bean powder
A pinch of unrefined sea salt
Dried coconut, grated dark
chocolate or berries to serve
Optional: butter, melted
Tools youll need
A blender

Method
1. Soak the dates in the milk for 10-30 minutes to soften.
2. In a blender, add the avocado flesh, dates and milk,
vanilla, salt, cacao powder and (optional) butter.
3. 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.
4. Adjust ingredients to taste, adding more cacao powder
if it needs it.
5. Serve and garnish with your choice of toppings.
6. Eat immediately!
Variations
For additional creaminess, add 2 tbsp melted
cocoa butter.

Note

By increasing the levels of specific

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.

This is a preview of

SNEAK PEEK

FOOD MATTERS
THE RECIPE BOOK
Buy the full version of the book on:

www.foodmatters.tv