Professional Documents
Culture Documents
Candida albicans is a fungus that is present in all people from about the age of six months onwards.
Since it is in everyone, it is presumed by many clinicians that candida cannot cause particular symptoms
in only some people. This reasoning has prevented attention being given to candida as a common cause
of ill health, except in rare conditions in which it proliferates to a life-threatening extent. This, interestingly
enough, often happens in people whose defence mechanism (immune system) has become weakened
by disease or drugs (due to abuse). This gives a clue as to why a great many people may indeed be
suffering from a sub clinical infection of candida, which, whilst not sufficient to endanger life, is certainly
enough to produce a wide array of debilitating symptoms.
These include:
• Depression
• Anxiety
• Unnatural irritability
• Digestive symptoms such as diarrhoea, constipation, bloating and heartburn
• Tiredness and a sense of hopelessness.
• Allergies
• Acne
• Migraine
• Cystitis.
• Vaginitis.
• Thrush
• Menstrual problems and pre-menstrual tension
The introduction of broad-spectrum antibiotics, the use of the contraceptive pill, and the widespread use
of steroids all play their part in candida’s growth. In addition the increase in the use of sugar and sugar
rich foods have provided the yeast with just the sustenance it needs. The combination of these factors is
the root cause of the problem for many people.
If a single yeast cell is given a highly favourable environment, with a good assortment of nutrients and
the correct temperature, it can, within twenty-four hours, produce a colony of over a hundred yeast cells.
At this rate of reproduction, one cell could turn into a yeast colony weighing one billion tons within one
week!
Research has shown that almost everyone has antibodies to candida.There are a number of
predisposing factors which will allow candida to grow wildly out of control:
Yeast loves carbohydrate rich foods. This in effect means that we should attempt to deprive it of its
sustenance by limiting or cutting out altogether all sugar rich foods and refined carbohydrates.
Fermented products, moulds or fungi must be limited. These are; vinegar, alcoholic beverages, yeast
extracts and spreads, mushrooms and blue cheeses. The Four Phase Diet has been used by many
doctors and dieticians with great benefit to millions of people all over the world. If you have been
diagnosed with candida, use this diet conscientiously. If you do not respond well, see your health
practitioner as a matter of urgency!
COCONUT AMARANTH
6 tbsps Coconut Milk
1/2 cup amaranth
Cinnamon
Stevia
1 Cup water
Mix the water and amaranth in a saucepan, then heat to boiling. Turn heat to low, and allow to
simmer for 20-25 min or until most of the water is be absorbed.
Mix in a little Stevia with the amaranth. Pour the coconut milk on top, then sprinkle with cinnamon.
RICE PUDDING
1 cup cooked brown rice
2 tbsps coconut oil
Cinnamon
Stevia
Add 2 tablespoons of coconut oil to the cooked rice. Mix in cinnamon and Stevia to taste.
1 large potato
4 tablespoon coconut oil
1/2 teaspoon Cinnamon
1/2 teaspoon nutmeg
1/4 cup of plain yogurt
Preheat the oven to 200C/400F. Pierce the potato with a fork and let bake for 45 minutes to 1 hour.
Remove the potato, cut in half lengthwise. Use a fork to scoop out the flesh leaving enough to for
the shell to keep it’s shape. Then mash the flesh with the coconut oil, yogurt, cinnamon, and
nutmeg. Put the mash back in the potato shells leaving a hole to for the egg. Crack eggs in a cup,
then tip it into the holes.
For 4 servings:
Combine chicken, basil, lemon juice and olive oil in a large bowl and toss together. Refrigerate and
let marinate 2 hours. The marinated chicken may also be baked for about 50 to 60 minutes at 425°,
or until cooked through.
Cook turnip cubes and garlic cloves in boiling water 15 min or until soft. Mash turnips or (can use
food processor), then add olive oil and salt.
LAMB CURRY
For 2 servings:
Brown onions in a saucepan, and add lamb. Quickly brown lamb, then add garlic and spices. Stir until
spices are aromatic, then add about 1/4 cup water. Leave to simmer for about 5 minutes, making
sure not to burn it.
Add approx 1 more cup water and half the lentils, puree the rest of the lentils and add to make the
sauce. Leave to reduce to desired thickness, then stir in the spinach about a minute before serving.
QUINOA MEATLOAF
For 2 servings:
Cook quinoa as directed. Preheat oven to 350 F. Add onion, chili, and cloves to a food processor and
chop finely. Add cooked quinoa and all ingredients to a large bowl and mix together. Grease a loaf
tray with coconut or olive oil, then add the mixture and bake for 1 hour.
For 1 serving:
1 chicken breast
2 limes
3 garlic cloves
2 chilies
1 tablespoon olive oil
Add all ingredients (apart from the chicken) to a food processor. Pour into a Ziploc bag with the
chicken breast, seal it and let it marinade in the refrigerator for 30 minutes.
On a hot pan or grill, cook the chicken for around 5 minutes on each side, or until it’s cooked
thoroughly.
For 2 servings:
Add almonds to the food processor to chop them up, then lightly brown in a pan with coconut oil.
Set aside.
In a pot, add the coconut milk and spinach, then cover on a low heat to simmer.
Now add the onions to a pan for 2 minutes, then add chicken until thoroughly cooked. Take the
chicken and onions and add them to the pot with the coconut milk and spinach. Stir and cover for 2
minutes. Served garnished with toasted almonds, salt and pepper.
For 2 servings:
Heat a tablespoon of butter to a pan, then add the chopped garlic, chili, anchovies, and asparagus.
Cover with a lid and let cook for 8-10 minutes.
Add soba noodles to boiling water, cook as directed (about 4-5 minutes). Drain the noodles and add
to the pan with the other ingredients. Season and serve.
Blend everything except the oil in the food processor. Heat oil in a large frying pan over medium-
high heat. Now use a large spoon to form 5-6 patties. Cook patties for 3 to 4 minutes each side or
until browned and cooked through.
STUFFED EGGPLANT
2 large eggplant
600g good quality minced beef
1 medium tomato
2 small onions, thinly chopped
2 cloves garlic, crushed
Fresh rosemary, fresh thyme
Extra virgin olive oil
In a frying pan or a wok, stir fry the onion and tomato with the garlic in a little olive oil. Add the
minced beef and keep stirring well. Reduce the heat.
Meanwhile, cut open the eggplant in half lengthwise and empty with a spoon, making sure you keep
about 1/2 inch flesh on the skin to make the "shells". Thinly slice the flesh you have just been taking
out and add it to the stir fry. Add some salt and some fresh rosemary and thyme (or any herb you
may fancy).
Once the meat and eggplant are thoroughly cooked, remove from the heat and stuff the mixture in
the shells. Place them in an ovenproof dish and bake for 45 minutes at 350F.
For 2 servings:
Chop up the onions, garlic and chili pepper - you can use your food processor to save time. Add them
to a frying pan with the lamb and a tablespoon of coconut oil for 5 minutes. Then add all the other
ingredients, and simply leave it to simmer for 30 minutes on a low heat.
CABBAGE ROLLS
For 4 servings:
Tear 6-8 leaves off the cabbage and cook in boiling water or steam until wilted enough to be flexible.
Set aside to cool.
In a large bowl mix the meat, uncooked brown rice, 1 chopped onion, egg, 2 minced garlic cloves and
salt. Roll the meat and rice mixture in the cabbage leaves and put them in baking dish. For the
tomato sauce, sauté the other onion, the garlic and the chopped tomatoes in a wide based pan.
Place the stuffed cabbage leaves in a baking dish, cover with the tomato sauce, add 1 cup of water
and cover. Bake in the oven 350 degrees for 1 hour. Serve with a dollop of plain yogurt
VEGETABLE QUICHE
For 2 servings:
1 Bell Pepper
2 Red Onions
1/2 Zucchini
3 Eggs
1 Clove Garlic
Pine Nuts (a handful)
Fresh Basil leaves (a handful)
3 Tbsp Olive Oil
Green salad leaves
Preheat oven to 180C. Chop vegetables and panfry with 1 1/2 tbsp olive oil on medium heat for 3-4
minutes, then add to a well oiled ovenproof dish.
Add basil, garlic, pine nuts and eggs to the food processor. Now pour over the vegetables and bake
for 25 minutes or until firm in the center. Serve with green salad.
For 2 servings:
A lovely light dinner. Cook millet as directed, mix all ingredients together, then season to taste.
For 2 servings:
4 boiled eggs
2 Bell Peppers (any color)
2 tomatoes
1/2 a zucchini
6 shallots
3 cups of baby spinach
Olive oil
Salt and pepper
Heat the oven to 450 degrees F. Place chopped up peppers, tomatoes, zucchini and onions in a
roasting pan. Toss with the olive oil, salt, and pepper to mix and coat. Spread in a single layer in the
pan. Roast for 30 minutes, stirring occasionally, until the vegetables are lightly browned and tender.
Hard boil the eggs, peel, cut in half and set aside.
In a large bowl add 3 cups of baby spinach, chopped up vegetables, egg halves and serve. Add some
extra olive oil and a squeeze of lemon if you like.
For 2 servings:
Heat Olive oil in pot, add onions and garlic for 5 minutes. Now add chopped tomatoes, red kidney
beans, baby spinach, cayenne pepper, cumin and 1 cup of water. Bring it to a boil then let simmer
for 20 minutes. Stir in some fresh cilantro and serve.
For 2 servings:
50g soba noodles
1/4cup dry Wakame seaweed
2 tomatoes
1 avocado
2 tablespoon sesame oil
Sprinkle of sesame seeds
Salt to taste
Soak the seaweed in a bowl with warm water for about 10 minutes. Boil the soba noodles for 6
minutes. Chop the tomatoes and avocado. Add everything to a bowl with sesame oil and seeds.
CHICKEN JALFREZI
For 2 servings:
Finely chop the onions and tomatoes (or use a food processor). Chop or crush the garlic, finely grate
the ginger and slice the bell peppers in thick slices. Cut the chicken into bite-size pieces, wash and
drain.
Heat some oil in a pan on medium heat and cook the onions for 3 minutes. Then add the garlic for
another 2 minutes. Add the chicken with turmeric and chili/cayenne powder, then stir for another 5
minutes. Now add the tomatoes, then simmer on medium heat for another 10 minutes. Now add
the peppers, grated ginger, coriander powder and cumin powder, and simmer on a low heat for 5
more minutes. Lastly, add the garam masala and finely chopped cilantro and serve.
For 2 servings:
1 chicken breast
2/3 cup of cooked quinoa
2 cups of spinach
2 medium tomatoes
1/2 a cucumber
1 avocado
2 shallots
1 garlic clove
Juice of 1/2 lemon
2 tablespoons olive oil
Salt and pepper to taste
Cook the quinoa as directed. Chop up chicken, pan-fry until cooked, about 5 minutes. Now chop up
the veggies, toss everything in a bowl and serve.
For 2 servings:
200g beef ground beef
200g fresh or frozen okra ( cut crosswise with stems removed)
1 large onion
3 tomatoes (chopped)
4-6 fresh garlic cloves
2 chilies
1 cup water
1/2 teaspoon cayenne pepper
1/4 teaspoon cumin
1/4 teaspoon black pepper
1 teaspoon salt
First, add the onions, garlic, and chili to a food processor and blend until you have a paste.
Cook the mince meat in a large saucepan for 2-3 minutes until lightly browned. Add the paste and
cook for another 2-3 minutes. Now add the tomatoes, water and seasoning and bring to a boil. Now
reduce heat, add okra and let simmer for 10 minutes.
Make the sauce for the steak with grated ginger and chili, coconut aminos, olive oil and lemon juice -
just mix it together. Cook the steak to your liking and serve it sliced, drizzled with the sauce.
Cook quinoa as directed, rinsing well. Chop tomatoes and cucumber, then finely chop parsley, mint,
and onions. Add all ingredients to a mixing bowl and mix away!
For 2 servings:
Heat the oven to 450 degrees F. Place chopped up peppers, peeled shallots, peeled garlic cloves, and
cherry tomatoes on a roasting pan. Toss with the olive oil, salt, and pepper to mix and coat. Spread
in a single layer in the pan. Roast for 30 minutes, stirring occasionally, until the vegetables are lightly
browned and tender.
Cook quinoa as directed. Then add all ingredients to a bowl and serve with crumbled goat cheese on
top.
For 2 servings:
Steam or boil asparagus until slightly soft, and set aside. Spread 2 tablespoons of goat cheese on
each slice of beef, then add a sundried tomato to each, plus 1-2 of the basil leaves. Place 2-3
asparagus on top, then roll the beef around it. You can stick a tooth pick through to hold it together.
Place on a preheated grill or frying pan for about 3-4 minutes on each side, until meat is cooked,
then serve.
For 2 servings:
Cook the millet as directed. Cook the onions, garlic, chilies and tomato with 1 tablespoon olive oil in
a pan for 3 minutes. Now add the meat and cook until no longer pink.
Add the meat mixture, millet, and all other ingredients except red peppers to a bowl and mix it up.
Pack the mixture into the red pepper halves. Bake at 350F for 30 minutes or until peppers are
tender.
For 2 servings:
Hydrate the wakame seaweed in a cup with hot water for 5 minutes. Chop up tomatoes and
avocado, then add everything to a bowl.
For 2 servings:
Cook rice as directed and set aside. Scramble eggs to a wok (or frying pan if you don’t have one) and
also set aside.
Add one onion, half a chili, and garlic to a food processor to make a paste. Add oil and and the paste
to wok and fry 3 minutes, then add thinly sliced onion, red chilies, yellow peppers and carrot for
another 3 minutes.
Now, add the rice for 2 minutes, then the eggs, thinly sliced spring onions and cilantro for another
minute. Now you're done and its ready to serve!
For 2 servings:
Cook the pasta, then set aside when ready. In a pan, sauté the turkey and the chopped up onions for
5-10 minutes, then set aside.
Meanwhile, use the food processor to mix up half a cup of cilantro, a handful of almonds, a squeeze
of lemon and 2 tablespoons of olive oil. This is the cilantro pesto.
Chop up the tomato, then add everything to a bowl, mix together and serve.
For 2 servings:
Cook rice as directed. Chop up all the ingredients and add everything to a bowl.
LAMB PASTICCIO
Preheat oven to 190C/375F. Pan fry the chopped onion and garlic in oil for about 5 minutes or until
soft. Add the lamb and spinach and cook until the lamb browns. Now transfer this to a larger pot and
add the stock, salt, pepper and cinnamon. Bring to a boil, cover and let simmer for 15 minutes. Now
stir the dry pasta and flour into the mixture. Spoon into a large ovenproof dish and place sliced
tomato slices on top. In a separate bowl, beat the eggs together with the yogurt, then spread evenly
over the mixture. Bake in the ovenproof dish for 45 minutes.
DELICIOUS GUACAMOLE
2 avocados
Half an onion
1 clove garlic, grated
Lemon juice, fresh
Cilantro (coriander)
Sea salt
This is a quick and easy 10-minute recipe that will impress houseguests and is all-natural and healthy
for your skin. Just chop and mash up all the ingredients in a bowl, then throw a couple of sprigs of
cilantro on top for presentation.
2 Large Avocados
1/2 cucumber
1/4 onion
1/2 cup plain yogurt
2 garlic cloves
1 cup and a half cold water
Salt and Pepper to taste
Scoop out avocado flesh, cut up cucumber, add everything else to the blender. 2 servings.
Here's a delicious alternative to everyday peanut butter. You can buy high quality, nutritious nut
butters from most health food stores.
Look for nut butters derived from sesame seeds, pumpkin seeds and sunflower seeds, almonds,
cashews and hazelnuts. Serve in a small portion with a stick of celery and enjoy!
ZUCCHINI SOUP
2 zucchinis
1 onion
2 garlic cloves
2 tablespoons of olive oil
Sea salt
Steam the zucchini and onions in steamer. Then put in a blender, add garlic cloves and olive oil. Add
water for desired consistency, then blend. Pour in bowl and add sea salt.
DEVILLED EGGS
4 Large Eggs
1 egg yolk
1tbsp apple cider vinegar
1 tbsp fresh squeezed lemon juice
1/8 dry mustard
1 tsp sea salt
125 ml olive oil
First, make the mayonnaise. Add all ingredients (except the eggs) plus a quarter of the oil in a food
processor and blend for 30 seconds. Slowly add the remaining oil through the food process and
blend until smooth.
Now boil the eggs, then take from stove and set aside to cool. Peel shells from eggs, then cut eggs in
half and arrange on platter. Take yolk out of the eggs and put into small bowl. Mash the egg yolks
with the mayonnaise. Fill the hollowed out egg whites with the yolk mixture, and sprinkle a small
amount of curry powder over the top. Chill and serve.
TZATZIKI DIP
Add everything to a bowl and mix. Refrigerate for 1 hour for the best flavor. Serve with quinoa
crackers.
SARDINE PATE
10 cherry tomatoes
10 pieces of goat mozzarella
Fresh Basil leaves
Add chopped tomatoes, mozzarella, basil leaves, drizzle olive oil with salt and pepper.
Goat's milk is easy to digest and contains Caprylic Acid, which can help to beat your Candida.
SALSA
Chop all the ingredients finely, mix and serve with quinoa crackers.
GAZPACHO SOUP
Core the tomatoes and dip them in boiling water for 1 minute to blanch them. Transfer the
tomatoes into iced water so that the skin can be removed easily. Dice the tomatoes and put them in
a food processor.
Set aside 1/3 of the peppers and cucumber. Add the remaining ingredients and blend until smooth.
Chop the peppers and cucumber and stir them in the soup. Enough for 2 portions.
3 tomatoes
Half an onion
1 can chickpeas
Tsp Apple Cider Vinegar
Garnish with basil (optional)
Salt to taste
Steam the onion, then add the tomatoes (or boil in a little water if you don't have a steamer). Add
tomatoes, onion, can of chickpeas, ACV, and salt to the blender. Enough for 2 servings.
3 Red Peppers
1 small Red Onion
3/4 cup Walnuts
1-2 Garlic cloves
1/4 cup Olive Oil
1 Tablespoon Cayenne Pepper
1/4 Teaspoon Cumin
Lemon Wedge Squeeze
Salt to taste
For gas stoves, place the whole peppers directly on burners flipping them with tongs until they are
black all over. Or if you use an oven, roast for 10-12 minutes at 350 degrees F on a greased baking
tray, turning approximately every 4 minutes. When finished, peel off the skin and remove the seeds
and stem.
Chop and sauté onions for 3-5 minutes. Now add all ingredients to the blender. Serve with brown
rice cakes.
These delicious sweet potato wedges are low in calories and high in vitamins and fiber. They're also
really filling so they're a great diet food. This recipe makes about 2 portions.
Preheat the oven to 200C/400F/gas mark 6. Peel the sweet potato and cut into wedges. In a bowl,
mix together the wedges, olive oil, salt, pepper and the spice of your choice. Place the wedges flat
on a baking tray lined with foil, and bake for about 25 minutes or until tender and golden.
For a little variety, you can do the same with potato, kobacha squash, yams, and parsnip
Juicing is a great way to rebuild your immune system with minerals, vitamins, enzymes and
antioxidants, all important to get your Candida under control.
You can use a selection of these juices in a detoxing juice fast. Juices are great for this because they
require little energy to be used by your digestive system, allowing the body to focus on rebuilding,
renewing and healing.
We also have a few smoothies in the list if you feel like something a little more filling.
Blend the avocado, Stevia, coconut milk, and ice together until smooth. Serves 1-2.
IMMUNE BOOSTER
A handful of spinach
A handful of fresh herbs (cilantro, parsley or basil)
1 celery stalk
1 lemon (squeezed)
1 garlic clove or as much as desired (optional)
2 glasses of water
This a delicious, easy drink to make. Add all ingredients into the blender and voila! For a little variety,
try it with some cilantro, parsley or basil as desired.
Soak almonds overnight, then rub the skins off. Put in the blender until pulverized. Strain the milk
with a fine mesh strainer or cheesecloth.
GREEN GOODNESS
GINGER TEA
Ginger strengthens the immune system and supports liver function - this is important ho help your
body deal with Candida by-products.
LIVER DETOX
2 large grapefruits
1 tablespoon olive oil
1 garlic clove
1 medium avocado
1 peeled and chopped up apple
A squeeze of lemon or lime
1 cup water
2 mint sprigs
Blend the avocado, apple, citrus juice and water. Serve with the mint on top
MIXED VEGGIE
1 tomato
1 stalks of celery
4 large spinach leaves
1 half cup parsley