Category: WAPF basics

Beetroot, carrot and celery juice

Deb August 28, 2008

Beetroot juice is considered one of the most powerful cleansing and blood-building juices available. It contains four important vitamins and nine essential minerals including small amounts of iron. Beetroot juice has been used in the treatment of kidney and bladder disorders, gallstones, jaundice, gout, constipation, anaemia, menstrual problems & cancer. For the best flavour, juice the small, young beetroot. If you juice the beet tops you will get a good amount of chlorophyll, vitamins A […]

Flaxseed bars

Deb March 19, 2008

This recipe uses whole food sweeteners. If you are healthy with no weight problems, you can use small amounts of natural sweeteners occasionally. Choose from raw honey, maple syrup, and unrefined sugars such as rapadura, shakkar or the unrefined (dark) Billington’s sugars. If you have health problems, it’s best to avoid sweeteners altogether and you might like to try this recipe. For the occasional sweet treat, though, the combination of stevia and glycerol is fairly […]

Chocolate “crackles”

Deb February 16, 2008

Remember the chocolate rice bubbles “crackles” that used to be popular at children’s birthday parties? If you use a mild flavoured nut such as almonds or macadamias, these taste very similar. 225gms (8 oz) coconut oil 4 Tbs honey 4 Tbs cocoa 1 cup dessicated coconut 3 cups crispy nuts, roughly chopped in a food processor Optional: ½ cup sultanas or raisins Melt the coconut oil and honey over a very low heat. Meanwhile, chop […]

Muesli Macaroons

Deb January 26, 2008

Some of these bars aren’t very portable. These baked macaroons are not as nutrient dense, but are easier to carry about. (And they use up those leftover egg whites) Preheat oven to 150C (300F) Mix together: *1 ½ cup desiccated coconut ½ cup slivered almonds (or other chopped nuts) ½ cup ground almonds, macadamia meal or other finely ground nuts ½ cup raisins or sultanas or other chopped dried fruit In a separate bowl, partly […]

Guacamole

Deb October 22, 2007

2 avocados 1 Tbs lemon or lime juice ½ ripe tomato, deseeded and chopped finely ½ red onion, chopped finely 2 cloves garlic, crushed ¼ tsp sea salt First make sure your avocados are at the right stage of ripeness. Gently press the outside of the avocado. If there is no give, the avocado is not ripe yet and will not taste good. If there is a little give, the avocado is ripe. If there […]

Coconut cream kefir

Deb September 26, 2007

Coconut cream kefir is a good option for those who want the benefits of the kefir probiotics, but can’t tolerate even kefired milk. Mix together: 1 ½ cups coconut cream ¾ cup filtered water 4 tsp lemon, lime, orange or pineapple juice Add 1 Tbs milk kefir grains, and continue as for milk kefir. The grains won’t grow in coconut milk, but will keep working for some weeks. They will eventually die though, so make […]

Kefired fruit juice

Deb September 13, 2007

You can also use your milk kefir grains to make fruit juice kefirs. Plain fruit juice is very high in sugar, so not recommended as a drink. But once kefired the sugar turns to acids and can become mildly alcoholic. Freshly pressed, organic juice is best, but commercial juice will work even if pasteurised, as long as it doesn’t have any preservatives. Acidic juices work best, as high sugar juices make a more alcoholic drink. […]

Meat Jerky

Deb July 4, 2007

The first time, use 500g beef (or thinly sliced chicken or turkey breast). For later batches, you can adjust the amount to suit the size of your dehydrator or oven tray. Use any steak that’s suitable for frying, and slice it as thinly as you can. I buy schnitzel when it’s on special, to minimise the time spent chopping, and cut each piece into about 4 or 5 bits. Remember that fat is needed to […]

Devilled eggs

Deb June 23, 2007

6 free range eggs 2 Tbs minced red onion 3 Tbs homemade mayonnaise, sour cream (or even try yoghurt cheese) 1 ½ tsp mustard Hard boil the eggs, cool and peel. Slice in half and carefully take out the yolks. Put them into a bowl with the other ingredients and mash together. Add a touch of sea salt if needed. Spoon into the egg whites and sprinkle with a little paprika or chilli seasoning. For […]

Fermented vegetable juice

Deb May 3, 2007

This recipe came from the Native Nutrition board. Commercial vegetable juice can be used (about 1 ½ litres/quarts), as long as it doesn’t contain preservatives, but freshly juiced is better. 6 large tomatoes 1 small beetroot (beet) 4 carrots 2 celery stalks 1/2 bunch of spinach 2 garlic cloves 2 lemons tabasco sauce to taste 1 Tbs sea salt 4 Tbs whey Juice the six vegetables and the lemons. Mix together with the rest of […]

Coconut Kumara Soup

Deb April 16, 2007

We’ve had a late summer here in Wellington, but it’s drawing to a close, the winter duvets have come out of storage and we’ll soon be in the part of the year where thoughts turn to hot soup. This is one of my favourite soup recipes, which combines the mineral density of homemade stock, the beneficial fats in coconut, and the comfort and sweetness of kumara. It’s a combination of the delicious Coconut Chicken soup […]

Oysters in cream

Deb February 28, 2007

A very quick and simple way to cook oysters, for those who don’t like them raw. Serves 2 A dozen (or more) fresh oysters in their shells, or a punnet of fresh oysters in liquid A dollop of butter ½ cup of fresh cream Sea salt to taste Take the oysters out of the shells, or if they’re in a punnet, drain the liquid into a separate container. Sauté the oysters lightly in the butter, […]

Mussels Steamed in Coconut Cream

Deb February 10, 2007

16 mussels 1 tbsp butter, ghee or other “good” fat of choice ½ onion, finely chopped 1-2 cloves garlic, crushed 1 tsp ginger, grated ¾ cup coconut cream Store live mussels for a short time only. Keep in a container in the fridge, not in water. To make sure they are alive and fresh, tap them and they should close. To prepare, snip “beards” (any hairy stuff on the outside of the shell) off the […]

Taramosalata

Deb February 1, 2007

Most recipes for taramosalata include breadcrumbs, which are not good for some people. Potato can also be used, or Nourishing Traditions has a version using cultured cream. The recipe below gives the 3 options so you can choose the version that works best for your dietary needs. If none of them are ideal, try using homemade mayo (but that’s not tested). The flavour and texture will vary slightly depending which version you use, but they’re […]

Steak tartare

Deb January 24, 2007

Serves 2-3 as a main meal, or 6 as an entree About 300gms (11oz) raw rump or fillet steak, frozen for 14 days, then thawed (this is the weight after the fat has been cut off) 1 egg yolk 1 tsp sugar-free American-style or Dijon mustard Pinch cayenne or 2-3 drops of Tabasco or sugar-free chilli sauce pinch sea salt 1 Tbs olive oil 1 Tbs lemon juice ¼ red onion, chopped 2 Tbs fresh […]

Raw Liver pills

Deb January 10, 2007

Raw liver is an amazing health tonic, but it’s not to everybody’s taste. There a number of raw liver drink recipes around, but most people find this method the best. Start with some good quality, grass fed, organic liver. If it doesn’t look fresh with a good, rich colour, don’t buy it. Lamb’s fry has the best flavour; beef can be a bit strong. Cut up and freeze the day you buy it, so it’s […]

Broccoli And Carrots, With Cashew Sauce And Rice (Serves 4)

Deb December 11, 2006

Brown rice, cooked in stock 1 Tbs butter or extra virgin olive oil 1 onion, peeled and chopped 1 cinnamon stick, broken small knob of fresh ginger root 1 garlic clove, crushed 6-8 cardamom pods 1/2 tsp turmeric 150g (1 cup) crispy cashew nuts 250ml water (or chicken or vegetable stock) salt and freshly ground black pepper 1-2 tbls lemon juice (optional) 450g (1 lb) broccoli, or combination of broccoli and carrot 3 hours before […]

Cheesy Oat loaf

Deb December 8, 2006

2 cups rolled oats 2 cups kefir, or yoghurt that has been slightly thinned ¾ cup sunflower seeds 2 eggs, beaten 2 Tbs tamari 1 cup tasty cheese, grated 1 onion, finely chopped 1 tsp dried herbs or 1 Tbs chopped fresh herbs of your choice 8 hours before making, mix the oats and yoghurt together and leave covered in a warm place. Set the sunflower seeds to soak in some filtered water. Beat the […]

Mexican Beans

Deb December 2, 2006

This is a quick chilli, and can easily be adapted for meat eaters. Just add 500g mince, and brown it, before adding the beans. Then add some extra flavourings. Beans: 1 1/2 cups dried pinto beans 2 Tablespoons whey (or lemon juice) 1 1/2 Teaspoon sea salt 1 Tablespoon olive oil 1 onion 2-3 cloves garlic 1 tin tomatoes in juice 1 teaspoon sea salt 1 Tablespoon chilli seasoning cayenne to taste Garnish. Choose all […]

Black bean chilli with roasted vegetables

Deb November 20, 2006

250g/9oz black turtle beans, soaked overnight and then drained 6 tbsp extra virgin olive oil 1 onion, finely chopped. 2 cloves garlic, crushed 1 green chilli, finely chopped 1 tsp chilli powder 1/2 tbsp ground cumin 1/2 tbsp chopped oregano 1 litre/1 3/4 pints chicken or vegetable stock 3 tomatoes, peeled and diced 1 green pepper, finely diced salt and freshly ground black pepper 675-900g/1.5 -2lb assorted vegetables suitable for roasting, such as kumara, pumpkin, […]

Baked Beans

Deb November 5, 2006

Bought baked beans are a popular breakfast in NZ, but they have 3 problems: It’s very likely the beans are not prepared properly Have sugar included Often have gluten or other undesirables added Traditional baked beans (or Boston baked beans) don’t have tomato in them but are baked in a molasses sauce. For the Kiwi palette, this is a tomato based alternative. 2 cups dry haricot, navy or pink beans 2 Tablespoons whey (or lemon […]

Crustless quiche

Deb October 1, 2006

1-2 Tbs ground almonds, coconut flour or other flour of choice 4 eggs a slosh of cream (or an extra egg) ½ tsp celtic sea salt a tin of salmon, drained and roughly broken up 1 cup grated carrot (or a mixture of veges eg. Carrot, onion and zucchini) ¼ – ½ cup grated cheese extra ground almonds or coconut flour (optional) Grease a small quiche or pie plate, and sprinkle with some flour. Spread […]