Summer rolls with dipping sauces

We have been trying out some lovely summer rolls like they eat in Southeast Asia, but we made up some of our own dipping sauces to go with them… great for a hot day al fresco lunch. Just get some rice wraps from an Asian supemarket and make up a selection of raw veggies – carrot, cucumber, lettuce and spring onions. You can combine these with these tasty sauces:

Avocado wasabi sauce

1 teaspoon of wasabi paste

2 teaspoons of soy sauce

2 avocados

handful of chopped coriander

juice of 1 lime

 

Here is another dipping sauce that we tried and it was a good combination with the summer rolls

Lemon tahini dressing

2 tbsp tahini

¼ cup soaked seeds (e.g. sunflower and pumpkin)

½ cup lemon juice

½ cup orange juice

2 tbsp tamari (soy sauce)

1 tbsp extra virgin olive oil

1 tbsp honey

1 clove garlic

1 tbsp grated ginger

pinch of salt

1 cup of water (to thin mixture)

Combine all ingredients in a blender and pour over a salad or steamed/roasted veg etc

Fresh Juice Ice Lollies

In this sweltering weather I have been experimenting with lots of new and delicious ice lollies to refresh the kids. Rather than buying the pre-made, sugary and processed versions, we make them ourselves in reusable ice lolly makers – it’s so easy to do and great as a snack and rehydrator on a hot day…. these are some that we recommend you try

Mango, lime and coconut milk
– blend up the flesh of a whole ripe mango, a tin of coconut milk, juice of a lime, and 2 tbsp of maple syrup, pour into the ice lolly maker and then freeze

Pineapple and carrot – juice a whole pineapple and about 6 carrots, then freeze!

Green smoothie – blend a banana, avocado, 1 cup rice milk, 1 teaspoon of supergreens – freeze!

 

Raw Pizza recipe

We just made a delicious raw pizza base with lots of different sauces, it tasted so good and was not that different to the real thing! But this recipe is so healthy and good for you, no dairy or wheat, and stacked full of fresh and tasty veggies, nuts and seeds. It is a lovely little snack for kids too, they can make their own!

Raw pizza recipe

Pizza base ingredients

2 cups of ground almonds

1 cup of  ground flax seeds

1 cup of water

1½  tablespoons of olive oil

1 teaspoon of dried basil

1 teaspoon of dried thyme

1 teaspoon of dried rosemary

¾ teaspoon of salt

Mix up the ingredients in a bowl and then make a ball with the dough, then flatten out to about 1/2cm depth on greaseproof baking paper. Once you have made all the bases, put them in a very low oven (<50 degrees centigrade) and leave for an hour, turning over once. If they are still quite moist you can leave them in the oven over night in the oven with the door shut and they will dehydrate. Alternatively you can use a dehydrator if you have one!

Sauces for the top of the pizza (all of these involve putting the ingredients in a blender or food processor)

Raw tomato sauce

½ cup of fresh tomato

½ cup of sun dried tomatoes

1 ½ tablespoon of olive oil

1 ½  teaspoon of dried basil

½ clove garlic

½ teaspoon of celtic or Himalayan salt

this also be used for a dipping sauce for the sushi wrap summer rolls

Cheese sauce

2 cups of cashews

¾ cup of water

1 tablespoon of sea salt

1/3 cup nutritional yeast

Spinach pesto (great also with courgette pasta)

2 handfuls of spinach

1 handful of basil

1 clove of garlic

3 tablespoons of olive oil

1 ½  tablespoons of sweet white miso

juice of half a lemon

salt and pepper

1 cup of pine nuts

Vegan Cream of Broccoli Soup

broccoli-soup

  • 1 large bunch of broccoli
  • 2 medium onions, chopped
  • 2 stalks of celery, chopped
  • enough water to just barely cover the veggies in the pot
  • freshly ground black pepper
  • sea salt
  • 1 cup soaked cashews or almond milk
  • 1 bay leaf
  • 2-3 cups of fresh spinach
  • fresh basil and mint, several sprigs of each

Place a large pot over low to medium heat.  Sprinkle the bottom with a few pinches of salt and heat for about 1 minute.  Then add the oil and heat for 30 seconds, making sure that the oil does not smoke.  (If you are using a Teflon pot, then you will not need to do this step, but we are not big fans of Teflon.  You can refer to our last newsletter for more on that story!)   This will create a non-stick surface in your pot.  Saute 2 medium onions in the olive oil and salt on low heat.  If the onions start to stick then just add a few teaspoons of water.

Add celery and sauté for a few more minutes.  Add the broccoli and the bay leaf and just enough water or stock to cover the veggies, and cook until the broccoli is just soft.  Reduce heat and let simmer for 10 more minutes.  Season with salt and pepper.

Remove from heat and blend the soup together with large handfuls of fresh spinach, basil and mint and the cashews or almond milk.  (The cashews will make the soup thicker and creamier, almond milk will mean the soup will be thinner and lighter, you choose!)   Serve and enjoy!

Roast Carrot and Avocado Salad with Moroccan Spices and Citrus Dressing

(Serves 4)
This fantastic recipe is adapted from Jamie Oliver’s book, Jamie at Home.  Jamie’s books are brilliant for their tasty and simple recipes, with an emphasis on fresh and locally grown ingredients.  The recipe is a warming winter salad. It’s brilliantly simple and it satisfies the appetite because it is nutritionally complete. It makes you feel full without feeling heavy, and without leaving you with a craving for a sweet treat afterwards.

Here’s a little nutritional information about the main ingredients:

  • Carrots are highly in antioxidants, low in calories, and a great source of beta-carotene, which supports the eyes and immune system.
  • Avocados are good sources of potassium, B vitamins, folic acid and contain high levels of the heart healthy monounsaturated fats. Good fats are essential for a healthy body and for keeping cholesterol under control.
  • Quinoa is a tasty gluten-free grain, which contains a high percentage of protein. In fact, the World Health Organization has rated the protein in quinoa to be superior to dairy products.

Of course those of you who know me know that I rarely follow a set recipe, so of course I have adapted Jamie’s recipe by substituting the ciabatta bread and sour cream for Quinoa and extra seeds, perfect if you are trying to cut out wheat and dairy and follow a detox diet.

Ingredients

2 level tsp. whole Cumin Seeds
1-2 dried chillies crumbled
2 cloves of garlic crushed
Leaves of 4 sprigs fresh thyme
2 Tbsp Olive oil
1 Tbsp Apple cider vinegar or Balsamic
500g Organic Carrots cleaned. (Long thin, baby carrots if you can find them.)
1 Orange,halved
1 Lemon, halved
2 Ripe Avocados peeled and sliced
2 Handfuls of interesting salad leaves (eg rocket, mizuna, sprouted alfalfa, radiccio, baby spinach)
1 cup of Quinoa soaked overnight
4 Tbsp. mixed seeds

Grind the first 6 ingredients in a mortar and pestle with some sea salt and pepper to make a paste. Cut carrots into chunky sticks or leave whole if using baby carrots. Steam carrots 5 minutes. Transfer to an oven dish and coat in the above marinade. Place the orange and lemon in the dish, cut side down and roast for approx 20 minutes until carrots are golden.

Steam Quinoa at the same time approx 10 minutes, until translucent. Squeeze the juice of the orange and lemon (use tongs as they will be hot!) Add a little olive oil and vinegar to make a dressing. Season. Mix the carrots, avocados, quinoa, salad leaves and seeds. Eat whilst still warm.

Enjoy!
Contributed by Louise Ramsden, Jiva Healing’s Chef extraordinaire!  And thanks to the fabulous Jamie Oliver for the inspiration!

The power of green drinks

Lots of people ask me how they can simply, and quickly, learn to adopt healthier eating habits. Apart from the obvious things, like including more fresh, organic fruit and vegetables in the diet, it is also worth considering getting into green smoothies as an easy way to up your intake of the essential nutrients for your body. We drink a green smoothie everyday – even my little 10 month old son loves them. They are tasty and much better than taking a multi-vitamin supplement because you get the nutrients in a food-based form, which is easier for the body to assimilate.

This is what we put in them

  • 1 tsp (per person) of alkalising supergreen powders like barley and wheat grass, spirulina and chlorella. You can get a good blend of them from Superfood Direct
  • 1 tsp of a good blend of Essential Oils like Udo’s or Solgar’s Omega Advanced
  • 5 drops of liquid cell food, which is a liquid mineral complex that helps detoxify the body and balance ph – Cellfood
  • 1 glass of organic rice milk or almond milk or coconut water (you can mix with water as well)
  • 1/2 a banana or avocado (optional) adds a nice creamy consistency

All you have to do is put all the ingredients in a blender and whiz it up – put in a glass and drink it. You can get most of these ingredients in a good health food shop, or order the online. Hope you like it!

Gazpacho – easiest, tastiest recipe ever

This is one of my favourite recipes. We sit on the patio in the South of France overlooking the vineyards and sip this ice-cooled gazpacho in the summer…. bliss! But you can have this delicious raw recipe any time of year, it is so easy

Gazpacho

  • 1 jar of passata or chopped tomatoes
  • 2 inch piece of cucumber chopped roughly
  • 1 small red pepper deseeded and chopped
  • ½ red onion chopped
  • 1 tbsp apple cider vinegar
  • 1 tsp salt
  • 1 tsp cayenne pepper or Tabasco sauce
  • 1 clove garlic crushed

Add ingredients into blender and blend until desired consistency. Chill in fridge before serving

Yummy Sweet Potato and Greens

Winter is here and it’s even more important to eat well to keep our immune systems strong during these cold months. It is easy to fall into bad habits, filling up on stodgy comfort foods instead of the healthier options our bodies really need.  This recipe has delicious sweet potatoes coupled with super greens, kale, spinach or bok choy.  It’s fast and easy to prepare, and chock full of vitamins, minerals and fibre.

Ingredients:

  • 2 medium sized sweet potatoes, diced and steamed (you can substitute with any type of squash or pumpkin if you prefer)
  • Medium bunch of kale, bok choy or spinach
  • Broccoli florets
  • Fresh grated ginger
  • 1-2 cloves garlic
  • Fresh lemon juice
  • 1 tablespoon tahini
  • Fresh coriander leaf (cilantro)
  • Salt and pepper

Remove the sweet potatoes from steamer basket and place in a medium-sized bowl.  Add the greens, ginger and garlic to the remaining steaming water from the sweet potatoes (there should just be a few mm of water left in your pot) and cook them lightly, then remove from heat.  Now add the already-steamed sweet potatoes, lemon juice, tahini, salt and coriander.  Mix it all up well and enjoy.   As with all of our recipes, we encourage you to mix and match!  If you don’t like sweet potatoes, use squash or regular potatoes.  If fresh coriander is not for you, then try fresh dill or basil instead.  The possibilities for making tasty food to your liking are always endless!

This can be served as a side dish or you can try adding some diced avocado, marinated tofu or pumpkin seeds to make a really satisfying main dish.

Warm Broadbean and Quinoa Salad with Hemp seed and Mint Dressing.

Broadbean Quinoa Salad

This recipe combines my current garden offerings of broadbeans and assorted greens (right now I’m growing oakleaf, mizuna, rocket, radish and little gem) with my favourite omega supplement of hemp seeds and hemp oil. It also allows me to use some of my mint, which is growing like a weed and makes wonderful tea.

Hemp seeds are a high quality source of protein, containing all 9 essential amino acids. They offer perfect proportions of omega 3 and 6 oils as well as many vitamins and minerals. And they are also super tasty!

For the salad:

  • 1 cup Red or White Quinoa soaked overnight and cooked 10 minutes on very low heat
  • Season with umeboshi plum vinegar or sea salt and the juice of half a lemon.
  • 1 handful of broad beans steamed or blanched 1 minute to soften and warm.
  • 1 handful of freshly picked green leaves, whichever ones you have on hand.

For the dressing:

  • 1 large handful of mint leaves
  • 3 Tbsp Hemp Seeds, hulled
  • 3 Tbsp Hemp oil (or olive oil)
  • Juice of 1 lemon
  • Sea salt to taste

Place the ingredients in a blender. Add a little water if necessary. Combine ingredients while quinoa and broadbeans are still warm. Enjoy!

Louise runs Yoga, Healthy Eating and Zest4Life Weight Loss classes from her home in Balham, South London. She is a qualified Nutritional Therapist and has been a Chef for 20 years and Yoga teacher for 10.

See her website for more info www.theyogacook.com

Sensational seaweed

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Seaweeds are algae, and they are the richest natural source of minerals and trace minerals on earth.  All the minerals found in the sea are also found in sea vegetables.   They are an excellent source of calcium, iron, potassium, magnesium, phosphorous, sodium, iodine, manganese, copper, chromium,  zinc, Vitamins A, B1, B2, B3, B6, B12, C, and contain considerable amounts of fiber and protein.  Seaweeds also contain lignans which are known to protect against cancer.  Sea vegetables protect against radiation and heavy metals and are also used in many different types of beauty products as they promote soft skin and prevent hair loss.

Seaweeds have been harvested by humans for thousands of years.  We tend to associate eating seaweed with Asian countries but many countries around the world have rich traditions of harvesting seaweed, from Ireland and Wales to Norway, Iceland, New Zealand and many Pacific Islands.

It is important to buy organic seaweeds from clean waters as they have an ability to absorb toxins in the water.  We like to buy our seaweed from reputable health food stores.

There are many ways to enjoy sea vegetables:

  • Use nori sheets as an alternative to bread.  You can wrap just about anything up in them, see below in the recipe section for some ideas.
  • Keep a small container of kelp, nori or dulse flakes (or a mix of all three!) in your kitchen and use it as an alternative to salt.
  • Add soaked arame or wakame to salads, soups, stir-frys or roasted vegetables
  • Add kombu to the water when you are cooking beans as it helps to reduce gas and will also speed up the cooking time.
  • Keep the soak water if you are soaking arame, wakame or other seaweeds and add it to soups to make a rich broth or just drink it.  Don’t throw it away as it is full of healthy minerals and vitamins!
  • You can also “sneak” sea vegetables into pureed foods, like pureed soups, hummous or veggie burgers and your friends and family won’t even know they are eating it!

Here is a brief description of the nutritional properties of different seaweeds:

Nori or laver: Nori is rich in iodine, iron, vitamins C and A, potassium, magnesium, selenium and B2.  Nori is used to treat ulcers, it lowers cholesterol and has anti cancer and anti blood coagulating properties. It is usually sold as flat sheets but can also be found as flakes.

Wakame: Wakame contains fucoxanthin which helps to boost metabolism.  As well as stimulating the liver and reducing cholesterol, it is also high in EPA, an essential fatty acid.

Kelp or Kombu: Kelp, also known as bladderwrack, is known for its immune-enhancing properties and is a good source of iron, iodine, magnesium and folate.

Arame: Arame, another of our favourites, is a type of kelp.  Like other sea vegetables, it is high in iodine, calcium, iron, vitamin A, niacin, vitamin C, folate, magnesium, riboflavin, pantothenic acid, zinc and protein.  It is the mildest tasting of all the sea vegetables so a good one to start out with if you are a seaweed novice!

Dulse: Dulse is a good source of calcium, potassium, magnesium, iron, iodine, manganese, chromium, zinc, betacarotene (which the body uses to manufacture Vitamin A) and several of the B vitamins. It also contains as much as 20% protein!

And here are a few of our favourite recipes using seaweed:

Cucumber and Wakame Salad

Here we bring you a healthier version of this traditional Japanese salad, by using apple cider vinegar instead of rice vinegar, raw agave syrup instead of sugar, and sea salt or rock salt instead of table salt!

  • 4 tbsp apple cider vinegar
  • 2 tbsp agave syrup
  • 4 tbsp lightly toasted sesame seeds on very low hot, for a few minutes only
  • 1 cucumber sliced finely
  • 1 cup wakame soaked, rinsed and drained
  • very small pinch of sea salt or rock salt

Mix the first 3 ingredients, then add the cucumber and seaweed.

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Seaweed Salad

  • 1/2 cup arame, soaked, rinsed and drained
  • 1/2 cup finely grated carrot
  • 1 small piece of finely grated ginger, when you add it, squeeze the grated pieces in order to add only the ginger juice
  • 4-5 T soaked sunflower or pumpkin seeds
  • 1 tsp cold pressed sesame oil or olive oil
  • dash of tamari or good quality soy sauce
  • squeeze of lemon or apple cider vinegar

Optional additions: steamed broccoli, green beans, squash, or any other veggie that strikes your fancy!

Combine all ingredients together and enjoy with brown rice, millet or quinoa for a super satisfying and protein-packed meal!

 Nori Wraps

Here are some ideas for things to wrap in a nori sheet.  The sky is truly the limit with what you can wrap in one of these delicious sheets of seaweed!

  • Avocado, brown rice, sprouts, green salad, olive oil and a squeeze of lime
  • Quinoa (cooked or sprouted), steamed broccoli, sunflower seeds, fresh coriander, and tahini dressing
  • Brown rice, steamed veggies with your choice of dressing
  • Hummous, lettuce, sprouts and dulse flakes
  • Steamed or roasted sweet potato or squash, sunflower seeds, diced avocado, soaked arame, olive oil and apple cider vinegar
  • Fish, (from a sustainable source!), steamed veggies or salad, squeeze of lemon and a drizzle of tamari