A sweet Defence Booster - Blackberry Icecream

My daughter recently got an Alice Waters recipe book as a birthday gift which is a real delight!  This is the recipe she wanted to make the most and its very easy and has a high flavonoid content due to the blackberries! Enjoy!

2 to 3 cups ripe blackberries (to yield 1 cup of puree)
4 egg yolks
1 cup sugar
1 cup milk
2 to 3 drops vanilla extract
1 cup whipping cream


1. Puree the berries and then strain out the seeds (the seeds are bitter)
2. Mix egg yolks with the sugar in a medium sized bowl.  Heat the milk until hot but not boiling, and stir slowly in the egg yolks and sugar.
3. Put the custard back on the stove and heat gently, stirring all the time, until it just thickens. When its ready pour it through a strainer into a bowl. Stir in the vanilla and then put it in the fridge to get cold.
4. When its cold, add the cream and the puree to the custard, its now ready to go into the ice cream freezer.

If you don't have an ice cream maker, which I don't, here is how to get soft smooth ice cream:

1. Prepare your ice cream as above.

2. Put a deep baking dish, or bowl made of plastic, stainless steel or something durable in the freezer, and pour your ice cream mixture into it.

3. After forty-five minutes, open the door and check it.

As it starts to freeze near the edges, remove it from the freezer and stir it vigorously with a spatula or whisk. Really beat it up and break up any frozen sections. Return to freezer.

4. Continue to check the mixture every 30 minutes, stirring vigorously as it’s freezing. If you have one, you can use a hand-held mixer for best results, or use a stick-blenderor hand-held mixer.

5. Keep checking periodically and stirring while it freezes (by hand or with the electric mixer) until the ice cream is frozen. It will likely take 2-3 hours to be ready.

Defence Booster recipe ideas....

So as this flu season seems to be hitting harder than usual its about time I got round to posting those recipes that will help in ensuring our flavonoid intake is sufficient!

It may not be the time of year when you want to be eating raw, but in severe cases it would be wise to eat your fruits and vegetables raw (the flavonoid content will be higher).

This is a great one, which I posted a while back because of the spinach and onion content:

http://thisiskimsfood.blogspot.com/2009/11/green-rice.html

Bean Burgers

For so many reasons I want to be eating lots of beans just now,  wholesome, comforting and delicious.  So with beans which are strong colored (the coloring is where the flavonoid content is)  I have come up with a bean burger recipe!

• 1/2 medium red onion, finely chopped.
• 2 cloves of garlic crushed 
• 1 (15 ounce) can of black beans, rinsed and drained or 1 and a half cups of soaked and cooked dried beans.
• 1 (15 ounce) can of kidney beans, rinsed and drained or 1 and a half cups of soaked and cooked dried beans.
• 2 tablespoons freshly chopped cilantro leaves
• 2 teaspoons freshly chopped parsley leaves
• 1 egg
• 1 teaspoon cayenne pepper and 1 teaspoon cumin powder
• 1/2 cup bread crumbs
• Salt and fresh ground black pepper

1. In a food processor, pulse onion and garlic until finely chopped. Add 1/2 of the black beans and half of the kidney beans, cilantro, parsley, egg, and spices and pulse to combine.  Depending on your desired consistency,  you may want to pulse a little and make the mixture a bit rougher.

2. Transfer mixture to a large mixing bowl, add the remaining  beans and the bread crumbs. Season with salt and pepper, to taste, and mix until well combined.

3. Grill or fry in oil of choice.  Serve on buns, with salad, or however you like! 

The Defence Boosters - Never too young to start! - Part 1

So after a very long hiatus in my nutrition studies I finally picked up one of my many books the other day while waiting to go into a Sunday morning Yoga class (got to maximise every moment of "free" time that I can).  I looked at the book,  and thought where do I start.  I'm not a fan of starting at the beginning so I let fate decide and randomly opened the book, it opened at a chapter on Flavonoids and Isoflavones - part of the defence boosters!  I have read a lot about these in the past,  mostly in a book called  "Anticancer - A New Way of Life" http://www.anticancerbook.com/  which I have to say is such a great uplifting book, that I think everyone should read it!  It got me into a few good habits which have stuck with me like drinking green tea on a daily basis, switching from milk to dark chocolate and feeling good about drinking red wine:)

So I will start with the Flavonoids and Isoflavones  and  I will try to keep this as short/concise as possible.

Flavonoids are substances found in plants which can protect the body against a wide range of diseases. They can cut heart disease and slow the spread of cancer.  They are powerful anti-oxidants and protect the blood vessels - easing vein disorders and symptoms of diabetes.

Good flavonoid sources are (type of flavonoid in brackets):

• Red and yellow onions, shallots, apples (quercitin)
• Grapeseed, red wine(shiraz, merlot and pinot noir are good ones, darker the better), supplements of the following: maritime pine bark, haws, flowers and bark of hawthorn (procyanidins) Porcyanidins have been shown to protect animals from radiation - Chernobyl victims were advised to drink Crimean red wine!!!
• Walnuts, blackberries, pecan nuts (elagic acid) 
• Coffee (caffeic acid)
• Tomatoes (chlorogenic acid)
• Green tea, black tea (catechins)
• Rosemary (carnosic acid)

The highest concentration of flavonoids is found in the leaves, skin, peel or seeds of fruits and vegetables - so be mindful to wash and not throw away the skins! It is possible to take flavonoids as supplements if you feel you can take any of the above

Soy beans and the isoflavones in soy may be the single most important anti-cancer food source.  Soy contains 6 of the most powerful anti-cancer ingredients known - most powerful of all is genistein which you can now take as a supplement. Soy can lower cholesterol levels and protect against heart disease.  Soy lowers LDL cholesterol while increasing HDL cholesterol.

Its very, very important nutritionally and politically to use NON GMO  soy and soy products.  It's also wise to use Soy in moderation, eating tofu 2-3 times per week and try to avoid processed soy products - its not how nature intended for them to be used!

Other important ingredients to incorporate into your diet here are turmeric (curcumin) and garlic.

Family friendly recipes to follow.....

Nice Rice?

So not sure if this is going down in Europe as well? But here in the States, two recent studies published data that shows alarming levels of arsenic have been found in American rice and rice products.  It's been known for some time now, but only recently been published by two well know bodies the US Food and Drug Administration and the Consumer Reports magazine.  It will take some time for the FDA to come up with new regulations and for us to really know exactly what is in our rice and water for that matter, but in the mean time for those who are concerned I would suggest:

1. Minimizing the amount of rice consumed on a weekly basis - perhaps once!
2. When cooking rice - use lots of water, like cooking pasta, this will dilute any arsenic residue.
3.  See this link from the EWG with some great tips:
http://www.enviroblog.org/2012/09/getting-arsenic-out-of-your-and-your-kids-diet.html?utm_source=2012arsenicfull&utm_medium=email&utm_content=first-link&utm_campaign=toxic  

Mia's playdate

Mia had a playdate last week that went over lunch time,  she asked if she could make lunch.  Sure I said what would you like to make?  She said that green stuff you put over pasta and orange juice!

She had helped me make pesto a few weeks ago as I took inspiration from my very healthy basil plant which I have had for over a month and still looks really great!  We made it very quickly and it tasted great.

The orange juice was due to a crate of oranges we had received from our neighbor Howard, who every now and then leaves oranges for us after visiting his Orchard in Ojai.  Ugly looking organic oranges which are very sweet and great for juicing!

Orange juice was easy,  we have a simple glass squeezer but its fun to use and we got about a decent glass from 6 oranges.

Pesto was easy too - only I didn't have pine nuts in the house so we used walnuts instead.  We used a hand blender which made this green stuff in minutes.

4 handfulls of freshly picked basil
1 cup of grated parmesan cheese
1/2 cup walnuts or pine nuts or any nuts you like to try
3/4 cup of olive oil or enough to make the consistency of pesto you like
pinch of black pepper (salt may not be necessary due to the cheese, taste first and then decide if you need to add any).

1. Throw all ingredients in a bowl or jug and put the hand blender on for a minute or two.  Serve over hot pasta.

Mojitoish Smoothie

I got this recipe from a great blog http://mynewroots.blogspot.ca/ Not sure if I have referenced it before or not, but its good, really good and very inspiring!

So I have made this one a few times and each time I change some of the ingredients, either to suit what I have at home or depending on who I am making it for.  When I make it for the kids I substitue apple juice for the nutmilk/coconut water and leave out the dates (apple juice is sweet enough).  For Rich who is limiting his carb intake I make it with the coconut water and use only half a banana and no dates.  Every time its delicious and very filling.  Have yet to make it a real mojito and add the rum but sure i will find a friend to do that with soon!!


The Mojito Smoothie
Serves 2 as a snack, 1 as a meal

Ingredients:
1 ½ cups nut milk or coconut water
3 Tbsp. hulled hemp seeds
½-1 tsp. spirulina (whatever you can handle)
4 Tbsp. freshly squeezed lime juice
1 avocado
1 frozen banana
2 dates, pitted
handful fresh mint leaves (20-25 leaves)

1. Place all the ingredients in a blender and blend on high until all the ingredients are mixed and you have the consistency that you like.  Serve over ice and enjoy!  

Kombucha with Rice and Beans.....

We just got back from a whistlestop trip to the dessert.  Friday night in Palm Springs at the very luxurious http://www.theparkerpalmsprings.com/index.php, food by the pool (most amazing corn off the cob soup, which I will post the recipe I think will best match what we ate) and then a trip to Joshua Tree - amazing what a feast for the eyes!!!! On the way back we stopped at a small local Health Food Store, Natural Sisters Cafe,  to get the kids some food - we took their special which was brown rice with black beans,  served with sour cream, cheese and salsa  and to drink Kombucha.  On the way home I thought how this meal has become a staple in our Californian diet - not one we consumed before coming here or one I would have thought that nutritional.  However using good quality ingredients and throwing in few raw vegetables to boot you have a very nutritious and easy meal for the whole family.  See recipe below.
Another Californian staple drink is Kombucha, which recently seen a rebirth in popularity - to be drunk in moderation and with caution for kids (you really need to know where its coming from before giving it to kids)  I would love to hear from anyone out there who either makes their own, drinks it on a regular basis or is a fan.....

• 1 teaspoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 3/4 cup uncooked brown rice
• 1 1/2 cups low sodium, low fat vegetable broth
• 1 teaspoon ground cumin
• 1/4 teaspoon cayenne pepper
• 3 1/2 cups canned black beans, drained (or dried, soaked and cooked as per directions on the packaging).

1. In a stockpot over medium-high heat, heat the oil. Add the onion and garlic and saute for 4 minutes. Add the rice and saute for 2 minutes.

2. Add the vegetable broth, bring to a boil, cover and lower the heat and cook for 20 minutes.

3. Heat the black beans and add the spices.

Serve together with a side of guacamole, salsa, cucumber sticks, pepper sticks, carrot sticks and any other vegetables you like!

Sugar - The sweet truth!

I have wanted to do a post for some time now on sugar.  Its a huge topic/issue and one that will take time to digest and form a succinct view on.

However in the meantime, I wanted to share this link to a post in a fantastic food blog http://www.foodrenegade.com/,  who give a great basic outline of natural sugars v's refined manufacturers,  have to say all my agave went in the bin after reading this!
http://www.foodrenegade.com/my-natural-sweeteners-of-choice/

Apple Cider Vinegar

My daughter has been producing a greenish mucus for the past couple of months.  It does not bother her,  she has no other symptoms, no fever, no signs of anything else going on.  It bothers me though and I want to ge to the root of what's going on.  I have a gut feeling that there may be an allergy or possibly the end of an infection that she fought herself without me knowing!  I will make an appointment with an allergist to see if anything comes up, but for some reason Apple Cider Vinegar came up in my head the other day, and I seem to remember someone in Amsterdam (I think it was our doctor) recommending Apple Cider Vinegar for cold symptoms.  I didn't use it but I have been curious.  So anyway I have bought the stuff and started looking into it.

There appears to be a whole host of benefits associated with using this natural product and I am curious to see the effects myself.  The import thing when buying this product is to make sure it is unfiltered and especially in the US, organic.  It should be cloudy not clear and have some sediment at the bottom of the bottle.

Here you can find a link that I liked giving you directions on how to take it and also listing the benefits.  I would suggest for colds/mucus problems serving it warm and for children use as much as the child will take!

I will report back on any effects I note on using the product and search for any great recipes!

Feeling Run Down?

I have a friend in the UK suffering from a chest infection and generally feeling run down.  I have looked through my books and put together this list of supplements and food advice to try to help boost her immune and fight the infection  in her chest and lungs.  I thought it might be interesting to share for anyone else feeling run down, tired or who might have an infection lurking around.

Floradix - http://www.floradix.net/I can't recommend this product high enough!  It's the most effective thing I have ever taken to help fight exhaustion.  It was first recommended to me whilst pregnant with both my babies in Amsterdam - It is plant based and not synthetic and unlike the usual Iron supplements this product will not make you constipated - it tastes pretty vile but I like to think its like taking a nip of whisky and then I wash it down with a drink of orange juice to ge the taste away whilst consuming the Vitamin C will help with the absorption of the Iron. 

Vitamin C in powder form(easier to absorb than tablet form, also means your not getting any additional ingredients and will save you money, always buy the best quality one possible) - best way to boost your immune, and general do good'er (high doses have been proven to fight cancer), this is the one I take, sure you can get an equivalent in the UK if you can't get this one - 
http://www.nutricology.com/Buffered-Vitamin-C-240-Grams-8.5-oz-Powder-p-16435.html

Black Radish supplement - this is a great all round health supplement and will specifically help in boosting respiratory tract health
http://www.herbalextractsplus.com/black-radish.cfm

Vitamin E and Vitamin A - either in supplement or try to get from food - if you want a supplement try to get natural and not synthetically made - here is a list of foods containing Vitamin E 
http://www.healthaliciousness.com/articles/vitamin-E.php
and Vitamin A http://drbenkim.com/nutrient-vitamina.htm

Good fats - if you are not eating oily fish and nuts every day then supplement with a good Omega 3 and 6 oil capsule something like this, if you can get it in the UK 
http://www.yes-supplements.com/YES-Supps.com/ultimate-efas.htmlally feeling run down and very tired.  I looked through my


Diet Advice :


Avoid red meant and dairy.  Try eating small and often, lots of green leafy vegetables, nuts, fish, whole grains etc.  Avoid the usual suspects in large quantities, alcohol, caffeine, sugar.  A few cups of green tea a day would be a great anti-oxidant boost.

Curried Butternut Squash Soup

This is one I made up the other day as I didn't have the time to make the butternut rice pilaf recipe that I already have on here.  I didn't put too much curry powder in so the younger soup eating member of the family was able to eat it and it went down really well.

1 and a half onions chopped
2 cloves of garlic crushed
glug of olive oil
1 regular butternut squash - peeled and cut into chunks
1 teaspoon curry powder
1 can coconut milk
12oz of veg or chicken stock (add more or less stock to suit the desired result).

1. Saute the onions and garlic in the olive oil. 
2. Add the curry powder and fry for one or two minutes.
3. Add the butternut squash and coat with the oily onion mix.
4. Pour in the stock and coconut milk, bring to the boil and then simmer for about 20-30 mins.

5. Lovely served with some baked nan bread.

Coconut water

A very popular "sport/health" drink here in California, coconut water, is getting more and more attention by the day. We were at the LA triathalon a few weeks ago and it was all over the place. I wanted to look into it a bit more to see if its something I could give Sonny as an alternative to the sports drinks he craves at soccer to be the same as his friends.

It is a beneficial drink in terms of re-hydrating and replacing lost electrolytes. I believe it is more beneficial to drink this natural drink, than a manufactured sports drink especially for a youngster (an adult may be a different case) however like one of the researchers pointed out - water and a banana may be the most beneficial - in terms of rehydrating and replacing lost electrolytes. Coconut water has the added benefit of having a cleansing effect on the system.

Many doctors now recommend coconut water kefir (kefir is added to the coconut water,Kefir is an ancient cultured food rich in amino acids, enzymes, calcium, magnesium, phosphorus and B vitamins) in the treatment of autism and other neurological disorders, aiding in detoxification, rebuilding a strong digestive system, and establishing a healthy inner ecology.

Like all things, moderation is best. For young athletes, post exercise once or twice a week and for those with neurological conditions its probably best to talk with your physician or try small amounts to see how it goes. It may not be easy to get a youngster to drink this sour beverage, however there are flavored varieties on the market - you just need to check labels for how the flavor is added.

So far Sonny likes the flavored variety, post exercise, Mia prefers water! We will continue to use it.

http://en.wikipedia.org/wiki/Coconut_water

Kidding around the kitchen!

Whilst in Sonny's class room, helping out with a cooking lesson, I saw the kids use these fantastic cooking utensils. They really did work. They are brought to market here in the States by a wonderful lady called Lisa Fontanesi, chef and activist for better school lunches within LAUSD.

Check them out:

http://yhst-128276115412394.stores.yahoo.net/kidding-around-the-kitchen-cooking-utensils.html

Chocolate Zuchinni (Courgette) Cake

This cake, like most, goes down really well with kids and adults alike. The superior quality of cocoa the better the result. We often half the ingredients and make a smaller cake or cupcakes. Great use of zuchinni and no one would know they were in there!

1 1/4 cup plain flour

2 1/2 cups caster sugar

2/3 cup best quality cocoa powder

2 teaspoons bicarb of soda

1 teaspoon baking powder

1/2 teaspoon salt

1 teaspoon ground cinnamon

4 eggs

1 1/2 cups vegetable oil

2 cups grated courgette

1. Preheat oven to 180 C / Gas 4. Grease and flour a 20x30cm baking tin. 2. In a medium bowl, stir together the flour, sugar, cocoa, bicarb, baking powder, salt and cinnamon. Add the eggs and oil, mix well. Fold in the nuts and courgette until they are evenly distributed. Pour into the prepared tin. 3. Bake for 50 to 60 minutes in the preheated oven, until a knife inserted into the centre comes out clean. Cool cake completely before icing with your favourite icing.

Watermelon and Feta Salad

This is one of Jamie Oliver's recipes, and its a winner, great while watermelon is in season.

3/4 cup feta, crumbled
A bunch of mint, leaves only, any larger leaves torn
About half a large watermelon flesh, cut into chunks
1 small red onion, finely sliced
Extra-virgin olive oil

1.Combine the first four ingredients in a bowl. Drizzle over a little extra-virgin olive oil and sprinkle with freshly ground black pepper. Serve.

Mousaka stuffed Eggplant (Aubergines)

Delicious and nutritious, the quintessential purple vegetable. Bit fussy to make, but make in a bigger batch, freeze and it's worth the effort.

3 medium eggplants
3 tbsp olive oil
1 pound minced beef (or lamb)
2 medium red onions diced
4 garlic cloves crushed
grating of fresh nutmeg
1 cup veg stock
2tbsp fresh parsley
1/2 cup natural yogurt
1 buffalo mozzarella torn

1. Preheat oven to 200(C)400(F). Halve the eggplants, score the flesh with criss-cross lines and drizzle with half the olive oil. Roast in over for 20mins. Remove when flesh is cooked, cool then scoop out most of the flesh, leaving a .5cm layer.
2. Heat the remaining oil in a pan and brown the mince. Remove when brown and add the onion and garlic, saute until soft. Return the mince to the pan with the nutmeg, stock, passata and parsley, simmer for 20mins.
3. Mix the eggplant flesh with the mince mixture. Spoon the mince filling into the eggplant skins.
4. Mix the mozzarella with the yogurt then spoon over the top of the skins.
5. Preheat the oven to 180(C)350(F). Place the eggplants on a baking tray and bake for 20-25 mins till hot and slightly golden.
6. Serve with some nice green leaves.

Chicken kebabs

Best marinated overnight and served with rice and watermelon and feta salad! Broil or bbq for best results.



1 cup plain whole-milk yogurt (preferably thick Greek-style
1/2 cup fresh lemon juice
6 garlic cloves, crushed
1 teaspoon turmeric
2 pounds skinless boneless chicken thighs, cut into 1-inch pieces
metal or wood skewers

1. Mix all of the ingredients, minus the chicken in a large bowl with a pinch of salt and pepper.
2. Add the chicken and cover with foil, refrigerate at least 8 hours or overnight.
3. Thread chicken pieces onto skewers. Grill or bbq for 4-6 mins.

Kale chips and Agave Lemonade

These two recipes came home from Sonny's wonderful cooking and gardening teacher Carmen at school, and they are such a big hit with all the family I have to share them.

Agave Lemonade

1 cup lemon juice
2/3 cup agave syrup (use less if you like as its v sweet)
6 cups water
ice
sliced lemons and mint for garnish

1. Combine the lemon juice, agave and water in a pitcher.
2. Stir to combine.
3.Pour over ice and serve.

Kale Chips
Kale is high in calcium and other minerals that your body needs. Dark green leafy vegetables are some of the healthiest foods you can eat.

De-stem stalks of curly or any kind of kale (here we buy the russian variety which is a bit purple as it is less bitter, but we have also use the traditional green and it is still great). Wash and spin or completely dry with towels. Massage olive oil into all pieces of kale only to lightly coat each piece. Toss in a little salt. Lay out one layer on a cookie sheet and bake until crispy at 350 (175) degrees.

Lamb Sticks

I've just been reading about other ways to boost the immune using spices and i'm rather glad i had just finished making these Lamb kofta's as they contain lots of good spices. Have yet to cook them and try them on the kids but i'm sure eating off sticks will go down really well. This recipe is best made with a food processor, or you could use a hand blender for the first part and mix with a wooden spoon for the second part.

2 medium onions cut into quarters
1 tsp ground cumin
1 tsp ground coriander
1 tsp turmeric
500g minced lamb
tbsp dried oregano
1 egg
2 tbsp fresh mint
salt and black pepper

For the sauce
400g plain yoghurt
1/4cucumber peeled and grated
2 tbsp chopped fresh dill

1. Start by soaking 16 wooden skewers in cold water for about 30 mins.
2. Put onions, cumin, coriander and turmeric in a processor and blitz to a pulp. Add the lamb, oregano, mint and egg then pulse until the mixture is bound together. Season with salt and pepper.
3. Wet your hands then take about 1 tbsp of the mixture in your hands and mould into a sausage shape. Push a skewer into the sausage and squeeze the meat around it. Make all 16 skewers the same.
4. Line a grill pan with foil and place the kofta on it, cook under a hot grill for 10-15 mins until cooked through.
5. While the meat is cooking make the sauce. Mix yoghurt with grated cucumber and dill, season with salt and pepper.
6. Serve kofta immediately with sauce, green salad and some rice (im going to serve mine with the rice and butternut squash)

Swine Flu

There's been so much discussion here in the Netherlands about vaccinating our children and the number of cases of children we know that have the swine flu that I thought it well over due to write about what measures I think we can take in order to try and avoid this flu, whether vaccinating or not.

The first is Echinacea - I like to use the one by A Vogel - you are able to use this on babies as well as small children. To double check the amounts to give you can call A Vogel in the netherlands and in your own country, check their website for numbers. Otherwise its about 5 drops per child and 8-10 per adult a day for up to two weeks. Take a break and then repeat if necessary.

Then I like to use probiotics - probiotics have been shown to help maintain a healthy gastro intestinal tract, this is where the biggest part of our immune system is there important to keep in optimum condition. I was recommended to use a probiotic from a company in the UK called Cytoplan, this is a link to their site with the page that the recommended product, Probiotic Plus https://www.cytoplan.co.uk/acatalog/nutritional_aids.html For small children, under 2, you can use half a capsule a day and build up to one a day (half in the morning and half in the evening) use for up to one month. Directions will be on the bottle for older children and adults. It is best to empty the contents of the capsules out into a water or juice to take.

Vitiman C is also very essential and as well as eating all the important fruits and vegetables, at times like these you could also supplement with a Vitamin C powder.