Super Nutrition Recipes


Super-nutrition Recipes

The following recipes are easy and quick to make, and all have very high nutritional value. They are also light, so we recommend them if your appetite is not very good.

Healthy eating cookery books 

We have also added a list of cookery books which are based on healthy eating, and contain delicious and inspiring recipes.

The Ceres Community Project
The Ceres Community Project works to restore locally-grown, organic whole food to its place as the foundation of health for people, communities and the planet.
The charity operates through an integrated model that gives teens experiences of growing and preparing healthy food, provides those facing cancer and other life-threatening illnesses with nourishing meals, and educates the larger community about the connection between food, healing and wellness.
Website: www.CeresProject.org

Miso Soup
A Japanese power food, made from fermented soy beans, the enzymes are good for your stomach and digestion, quite apart from the anti-cancer and chelating benefits.

5 minutes preparation; 1 portion Ingredients:

  • 1 teaspoon miso paste - many varieties but darkest is the best flavour -"Mugi" Miso
  • 2 inch cube of plain or marinated Tofu - (tofu "age" is good - R.R. tofu, Units 1 & 2, Sheepfoot Mill, Malton, North Yorks.) Marinate a sliced-up block at the start of the week, using lime juice, garlic, soy sauce, or other, to taste. Will keep a week. Whole blocks can be frozen
  • 1 teaspoon Marigold Swiss, (low salt variety) vegetable bouillon
  • 2/3 inches finely sliced Spring onions
  • 2 radishes, sliced wafer thin
  • Nori seaweed, torn into flakes, small amount
  • If available, Shiitake or Maitake mushrooms (can be brought, dried, at health food shops), otherwise 1 or 2 button mushrooms, sliced
  • squeeze of lemon juice
  • half inch cube of ginger root, finely sliced - (adds bite and very good for the stomach!)
  • 1 clove of garlic, crushed or finely chopped.

Method: Put teaspoon of Marigold broth and a bowl of boiled water in a small pan with the garlic and Spring onions and bubble for a minute or two, whilst chopping ingredients. Add radishes and mushrooms. Then put a teaspoon of Miso paste in a soup bowl and blend with a small amount of boiled water (just off boil) to a smooth paste. Take the pan of broth off boil and add to soup bowl, together with remaining ingredients. Add lemon juice.

* It is important not to boil the Miso itself, as this destroys valuable enzymes. Leave out any item you don't like, or improvise. But the above is a real health cocktail for daily lunch routine. Follow with salad and fruit, or a more substantial meal, if desired.

Super Health Breakfast
This is a cold cooked muesli version. You can prepare it the night before. Make a good amount of slightly runny porridge using either just water and organic oats, or if you are not avoiding dairy, semi-skimmed milk and organic oats, or 50% water, 50% milk and organic oats. Do not add salt. (If you are just feeding yourself, you can refrigerate the cooked porridge and it will last you 3 or 4 nights.) To assemble: In a large bowl put:

  • A teaspoon of Lactobacillus Acidophilus. (Int B2 from Biocare is good, but any brand is fine.)
  • A handful of flaked almonds, or/and 2-3 broken walnuts.
  • 3-4 chopped stoneless prunes. (Agen prunes are a gourmet recommendation, but Sunsweet Californian stoneless are also delicious.)
  • A handful of blueberries.
  • A handful of raspberries.
  • A handful of chopped red seedless organic grapes.
  • A handful of chopped white seedless organic grapes.
  • A handful of blackberries.

You can vary the above and add other berries in season, such as: Wild strawberries, or small, very ripe strawberries, blackcurrants, redcurrants, mulberries, loganberries, but use at least 4 fruits from the list.

The bowl should be half full of fruit, with some nuts. Fill the other half with the runny porridge, top with a teaspoon of St Dalfour Wild Blueberry Jam (sugar free) and mix it all up. If you do not have hormonal concerns, such as breast, ovarian or prostate, and therefore are avoiding dairy, you can also add a spoonful or two of plain, live yoghurt. Breakfast is the most important meal of the day, so you can eat other things as well as this.

If you are not avoiding dairy, a chunk of organic Feta (which bears no comparison with the oversalted cheese most of us know – God bless `Vrai’, Biona, Futura) will give you sufficient protein. Or anything else you fancy. Lactobacillus Acidophilus, or `friendly bacteria’ tunes up your intestinal function, counteracts antibiotic damage, and stimulates the immune system. Blueberries contain the highest levels of antioxidants of any fruit. Raspberries contain ellagic acid, which is thought to inhibit tumour growth. Red grapes contains a flavonoid compound, resveratrol, which has anti-cancer properties. Almonds are high in biotin, an energy-boosting B vitamin. Walnuts are high in ellagic acid (see above), omega-3 fatty acids and biotin. Oats are high in selenium, which is associated with a reduced risk of cancer.

Low-Diary Muesli
Many commercial muesli mixes contain undesirable added salt or sugar, and wheat, to which some people are allergic. So try making your own, to suit your special tastes. The original Bircher muesli incidentally was primarily a fruit dish, and in effect you will find it more delicious and less stodgy if you keep the cereal ratio low.

5 minutes preparation, 1 portion Ingredients:

  • 1/2 tablespoon of organic mixed large and ordinary oats
  • 2 teaspoons of oatgerm, or soyabran, or oatmeal
  • 1 teaspoon of Omega Nutrition Hi-lignans, (ground flaxseed powder)
  • Toasted Almonds and/or to taste: Ground Hazelnuts, Ground Coconut, Chopped Walnuts, Crumbled Pistachio Nuts, Sprinkle of Sesame Seeds Sunflower Seeds, Dried Berries, such as Blueberries, Raspberries, Chopped Prune etc.

Method: Put in a bowl or large goblet. Pour in, so that you get a quarter of an inch of fluid above the cereal, any of the following: Rice milk, Oat milk, Soya milk, A dash of pure vanilla if liked, Fruit juice, or Water . Leave in fridge to soak overnight. Excess fluid will be absorbed. The cereal will swell, and the carbohydrates will be partly digested. To serve, add a whole or half a grated (organic) apple, an optional squeeze of lemon juice and any other fruit to taste: e.g. pear, chopped banana, pineapple, red grapes, strawberries, etc, together with enough plain live yoghurt to make the mixture really creamy, not stodgy, and a dash of cinnamon. N.B. If you have advanced cancer, either omit the fruit or use very tart fruit, such as slithers of lime, unsweetened blackcurrants, redcurrants, passionfruit, and a green apple, for a low (fruit) sugar version. The above makes a breakfast which has very high nutritional value, but is good at any time of the day.

Dr Patrick Quillin's Dragon-Slayer Shake

Ingredients:

  • 4-8 ounces of rice milk or dilute fruit juice, including apple, cranberry, orange, fresh squeezed, juice extracted, etc. Or add twice the specified water to a can of frozen unsweetened concentrated apple juice.
  • 10-15 grams of powdered protein from (listed in order of preference): ImmunoPower, whey, rice, soy, alfalfa, egg white, non-fat yoghurt solids, spirulina, Solgar "Greens and More". Do not use powdered proteins that are based upon non-fat milk solids. Too many people are allergic to this product. Your health food store should have a dozen different products to select from. ProMed is a name brand pure whey protein product.
  • A combination of Nature's Best's Colon Care, Acidophilus and Eliminease (or equivalent) is vital to maintain regularity and encourage proper detoxification. It should include fibre, a herbal laxative, proper bacteria for colonising the intestines and botanicals for detoxification.
  • One sliced ripe banana or less, depending on how thick you like your shakes. Banana adds texture via pectin to make this shake have true milkshake viscosity.
  • 2-4 grams of buffered high dose vitamin C powder (available from Higher Nature or Nature's Best, see Suppliers above) that won't upset even the most delicate stomach.
  • 1 tablespoon of Omega Nutrition flaxseed oil or Essential Balance oil from your health food store or mail order (Higher Nature, or Nature's Best, see Suppliers above).
  • For those who need to slow down weight loss or gain weight, add 2 tablespoons of MCT (medium chain triglyceride) oil from Twin Labs, 001 888 546 5631 (or try UK subsidary Changes International, or coconut butter, if this is not available. Omega Nutrition do a good product. Method: Use a large blender or a small hand held blender, like the ones originally developed to mix diet drinks. First add the oils to coat the bottom of the container for easy mixing and cleaning. Add the powdered ingredients and cut up fruit next. Blend until smooth, or about 15 seconds.

Healthy eating can be a gourmet experience

The following is a small selection of delicious and inspiring cookery books which follow the rules of good health:
They can all be found on Amazon.com:

  • Evergreen (Classic Vegetarian Cookery),
  • Anne Bell, (Macmillan Reference Books 1996)
  • Rose Elliot’s Vegetarian Meals in Minutes, (Collins 2005)
  • Blanc Vite, Raymond Blanc, (Headline Books 1998)
  • Blanc Mange, Raymond Blanc, (BBC Books 1996)
  • The Plant Programme: Recipes for Fighting Breast Cancer - Healthier Living for Everyone, Jane Plant, (Virgin 2001)
  • The Almost Vegetarian Cookbook, Josceline Dimbleby, (Websters International Publishers 1994)
  • Vegetarian Cooking, Rose Elliot, (Mitchell Beazley 1994)
  • Eat Your Greens, Sophie Grigson, (BBC Publishing)
  • The Optimum Nutrition Cookbook, Patrick Holford & Judy Ridgway, (Piatkus)
  • Totally Dairy Free Cooking, Louis Lanza, (William Morrow & Co)
  • Favorite Recipes for Fighting Cancer, Mike Milken, (Cap Cure 1998)
  • and More Favorite Recipes for Fighting Cancer and Heart Disease, (Cap Cure 1999)
  • Cooking with Mosimann, Anton Mosimann, (Papermac 1994),
  • Beating Cancer with Nutrition, Patrick Quillin, (Nutrition Times Press 1998)
  • River Café Cook Book Green Ruth Rogers, (Ebury Press)
  • The Soy Zone, Dr Barry Sears, (ReganBooks 2000)
  • The 30-Minute Cook, Nigel Slater, (Penguin Books 1996)
  • The Book of Miso, William Shurtleff & Akiko Aoyagi, (Ballantine Books)
  • The Book of Tofu, William Shurtleff & Akiko Aoyagi, (Autumn Press Inc 1979), ISBN 0 345 35181 9.