W e give it orders
which make no sense.”—Henry Miller
 
Some of the crazy orders are the taking into the body
of poisonous substances that are mistakenly viewed as
safe. The dictionary definition of temperance is not to take
anything into the body that will harm it and to take in
moderation all good things. Alcohol, caf feine in all its forms, refined sugar , tobacco,
drugs, chemicals, heavy metals and even too
much good food cause an acidic condition in the body . Eliminating this list from the diet is essential in
maintaining the body’ s correct pH balance. Alcohol:  A neurotoxin, or brain poison. Nerve cells are
all through the human body with the greatest
concentration being in the brain and spinal cord. When
alcohol is taken, it directly inhibits the healing powers of
the body . It is extremely acidic and fungus loves it. Caffeine : One of the most alarming things about this
highly toxic, highly addictive drug is its availability . This
lulls a person into thinking that it is safe. Nothing couldbe further from the truth. The lift it gives is a delusion as
it comes with a guaranteed drop. This is one of the
reasons it is so addictive. Another reason is caf feine’ s
effectiveness in disrupting brain chemistry by the
dropping and rising of dif ferent neurotransmitters
(chemical messengers). Due to the disruption of the
neurotransmitters in the brain, the nerve cells attempt to
compensate in an ef fort to try and maintain the precision
balance that proper  brain function requires. This
explains the terrible headaches that are experienced
when the caf feine is stopped. Caf feine creates an
extremely acidic condition in the body . Sugar:  The refining of sugar cane produces an
extremely dangerous, highly acidic substance called
sucrose  or sugar . This toxic acid is a highly addictive
drug. The truth of this is witnessed when the drug is
withdrawn. It not only is the single most responsible
substance for fungal growth, but it also creates the
highly acidic environment that fungus loves. Eating this
stuff is like rolling out the red carpet and saying to
fungus, “Come right on in!”
 
Tobacco:  The presence of gases produced by
smoking cigarettes is one of the most powerful ways
to inhibit oxygen availability in the cell. This
deprivation of oxygen to the cell is an open invitation
to fungal development, whether you are the smoker
or whether you are a passive smoker . This and the4000 chemicals contained in the cigarette all
contribute to a very acidic condition in the body . Drugs:  The body does not know the dif ference
between legal and illegal drugs. All create an acidic
condition. Chemicals:  Never in the history of mankind have
human beings been subject to so many chemicals. The
body stores many of these toxic substances in our fat
cells. Everyone can do something to reduce their contact
with chemicals as they all have an acidic ef fect on the
body . Some simple tips—eat organically grown food and
use only biologically safe cleaning products for house,
clothes and body . HABIT 4: Rest
 
“Early to bed and early to rise makes a man healthy ,
wealthy , and wise.”
 
“Sleep is the golden chain that binds health  and our
bodies together .”
—Thomas Dekker
 
Too much sleep and too little sleep can both create an
acidic condition in the body . Remember the old saying “an hour before midnight is
worth two after midnight”? Allow science to explain thiswise counsel. There is a small gland in the base of your brain called
the pineal gland. Light and dark signals are fed through
the optic nerve to a control centre in the brain where the
body clock is located. The body clock communicates
with the pineal gland. This gland releases four hormones
between the hours of 9 pm and 2 am. Serotonin —this is the mood horm one. The more
serotonin you have, the happier you will feel. Epithalamin —increases learning capacity and
slows down ageing. Arginine V asotocin —has an effect on sleep and
pain. This is the hormone that puts you into a
deep sleep and is also your built-in painkiller . Melatonin —responsible for rest and
rejuvenation. The pineal gland receives clear signals when the eyes
experience sunrise, sunshine, sunset and the dark night. If you are having trouble sleeping, you can reset your
body clock by putting your alarm clock on so that you
wake just before sunrise. Experience the setting sun too! The cells of the body regenerate at twice the rate when
sleeping. Early nights ensure this promised restoration
and this is the sleep that alkalises the body . The Bible states, ‘the sleep of a labouring man is
sweet.’ The physical exhaustion created by physical
exercise induces a deep, sweet sleep. There is one organ of the body that is dependent upon
periods of rest, but that luxury is rarely allowed it—the
stomach! Humans have one stomach that takes three to
four hours to digest a meal. After this, the stomach likes an hours rest. This rest-
time is used to replace and replenish digestive enzymes
in preparation for the next meal. The stomach also likes to sleep when the rest of the
body sleeps. For this request to be granted, the evening
meal needs to be the lightest meal of the day . To be able
to achieve this, breakfast and lunch need to be more
substantial. As the old saying goes, “Eat breakfast like a king, lunch
like a queen, and tea like a pauper .” Or reckon breakfast
like gold, lunch like silver , and tea like lead! Considering all this, it is highly recommended that
approximately five hours be left between meals. With the
inclusion of fibre, protein and healthy fats at the first two
meals, this time frame is easily accomplished, especially
when water is drunk between meals. HABIT 5: Exercise
 
“More people rust out than wear out.”—Bishop
Richard Cumberland
 
Too much exercise and too little exercise can both
create an acidic condition in the body . Stagnant pools
breed disease and stagnant bodies breed disease. Strength comes through exercise, and activity is the
very condition of life. Exercise is the most ef fective way
to increase oxygen availability to every cell in the body
and oxygen alkalises. Cancer cannot live in the presence of oxygen. In today’ s fast paced world many people are becoming
very inactive. W e have so many devices designed to
save time and energy that the human brain is being
used far more than the body! This has resulted in the
human body losing an alarming amount of tone, strength
and oxygen. Most people don’t move the body enough
to receive adequate oxygen. The body runs according to precision balance, and
balance must be maintained by equal brain and bodyactivities. Self healing is possible when it is understood that God
designed the living machinery to be in activity daily; in
that activity is its preserving power . For exercise to be a preservative, it must contain at
least 20 minutes aerobic activity . Aerobic exercise is
anything that increases the heart rate and respiration. Twenty minutes of aerobic exercise activates the release
of the human growth hormone. The human growth
hormone (HGH):
 
 Increases the body’ s ability to utilise protein  Stops burning glucose as fuel and instead burns
fat as fuel  
Releases an enzyme in the cell which triggers
the release of adipose fat stores
 
Increases the circulation of the blood to the skin. It is the release of the HGH that athletes rely on to give
them a power boost in their physical feats. Understanding the ef fect this hormone has on the body
explains why exercise gives such a healing boost. Part
of this is the alkalising ef fect. Half an hours exercise a day keeps the human body in
good working order . One hour of exercise a day will
reverse major problems, for example, fungal problems
and cancer . This can be 2 x 30 minute spots or 1 x 30
minute plus 2 x15 minute spots. The best exercises are walking, swimming and
gardening as they use every muscle of the body . Not only the heart, lungs, bones and muscles are
strengthened by exercise, but the internal organs are
also toned and strengthened to perform their work. Perfect health requires perfect circulation. Exercise isthe only way to ef fectively increase the circulation of the
body . HABIT 6: W ater  
“Water is the basis of life, and the blue arteries of the
earth.” —Sandra Postel
 
Water alkalises. Many people experience an acidic
condition in their body because of dehydration. Approximately two to three litres of water is lost from the
average-sized human body every day . We have no
reserve tank on the back, the only water that goes in is
the water we put in. T wo to three litres of pure water
must  be taken into the body every day to replace this
loss. An increase in physical activity and very hot days
may demand more. Water is best taken between meals. Cease half an hour
before the meal, and resume two hours after the meal. This allows the digestion to perform its work unhindered. It is very important to be well hydrated when beginning
to dine. Water drunk with meals dilutes hydrochloric acid, which
the body needs to be able to digest protein. The cells of the body are able to accept the water more
easily when the water is taken little by little throughout
the whole day . When water intake  is increased, sodiumloss can increase and so it is essential to ensure
adequate salt intake  as well. The magnesium contained
in the celtic salt increases the delivery of water into the
cell. HABIT 7: SAL T
 
“Salt is born of the purest of parents: the sun and the
sea.” —Pythagoras 580bc
 
Sodium is the third most vital element needed for life. Sodium should be taken into the body the way it is found
in nature. The largest concentration of sodium is found
in sea water . Sea water contains 92 minerals. Celtic and Himalayan salt are both unrefined sea salts
that contain approximately 82 minerals. The table salt or
common salt that is found on the supermarket shelf
contains only two minerals—sodium and chloride. This is
a harsh salt and a dangerous salt because it causes an
electrolyte imbalance by bringing sodium into the body in
an unbalanced way . If sodium chloride were to be
injected into the body , the person would die. The human body requires sodium in a balanced state,
the way it is found in nature, accompanied by a host of
other minerals. When sodium is taken in this form it has
an alkalising ef fect in the body , and ensures a proper
mineral balance. Y ou see, our tears are salty , our bloodis salty , our urine is salty , and the baby in utero swims in
salt water . The unrefined salts quoted contain three magnesiums
—magnesium chloride, magnesium sulphate and
magnesium bromide. These three magnesiums go on
patrol around the body tissues looking for excess
sodium to eliminate. Refined salt, which contains two minerals, sodium and
chloride, has a very acidic ef fect on the body . HABIT 8: Mental Health. “Against the assault of laughter , nothing can
stand.”—Mark T wain
 
“A merry heart doeth good like a medicine:
but a broken spirit dries up the bones.”—Proverbs
17:22
 
Laughing creates a merry heart and science tells us
that healing hormones are released when we laugh. The previous lifestyle habits mentioned create a
nutritionally stable and strong physical body . This gives
a foundation that ef fectively empowers a person to deal
with stress. A positive attitude, a merry heart and trust in Divine
Power can all do much to contribute to peace in the soul. The Bible says, “Thou wilt keep him in perfect peace, he
whose mind is stayed on Thee, because he trusteth in
Thee” (Isaiah 26:3). That soothing picture spells alkaline. Faith is the alkaline emotion, while fear is the acid
emotion. Grief, anxiety , discontent , remorse, guilt, resentment,
distrust, all tend to break down the life forces and invite
decay and death into the body . This alarming picture
spells acid. Our emotions af fect us physically; fear and its
associated emotions can compound and even create
disease, while faith with its accompanied emotions can
heal. Faith is an inseparable companion of hope. “Faith
is the substance of things hoped for , the evidence of
things not seen” (Hebrews 1 1:1). Hope sees the invisible; feels the intangible; and
achieves the impossible. “God has not given us the spirit
of fear , but of power , love and of a sound mind” (2
Timothy 7:1). In the last decade, science has discovered that the
brain can be rewired. This means that even the most
negative and fearful person can become positive and of
great faith! T o do this we need to be diligent in ensuring
that the most positive and uplifting information is planted
in the garden of our minds. Make sure no weeds get in! Chapter 1 1
The Stomach's Secret W eapon: Hydrochloric acid
and digestion  
 
 
“Sweet to the mouth, bitter to the stomach; bitter to
the mouth, sweet to the stomach.”—Anonymous
 
One of the most powerful weapons of our self-healing
body is Hydrochloric acid (HCl). Hydrochloric acid is an
enzyme that is made in the liver and released into the
stomach when food is introduced into the mouth. It is an
essential component when conquering yeast and fungus
problems in the body as HCl is a potent fungicide. When
HCl levels are at optimum levels, a portion is absorbed
into the bloodstream. The entrance of HCl into the blood
spells death to blood-borne fungus. Current research reveals that after the age of 20, most
people lose 10 percent of their digestive enzymes per
decade. Our food needs to literally swim in the enzyme pool in
the stomach—ideally 3200mg to 4000mg of HCl per
meal. Most people suf fer from so-called ‘acid stomach’ (reflux
and indigestion) because of low amounts of HCl. This
causes the food to linger in the stomach too long in an
insuf ficiently digested state, which in turn results in the
food beginning to ferment. It is this fermentation that
produces the acid condition, and the accompanying
bloating. The liver is the organ that is responsible for the
production of the main digestive enzyme—hydrochloric
acid. T o do this, the liver requires two cups of water , the
day before, per meal. T wo cups of water on T uesday , for
Wednesday’ s breakfast, and another two cups T uesday
for W ednesday’ s lunch, and so on. Thus dehydration is a
big contributing factor to digestive impairment. The water
required by the liver to produce W ednesday’ s HCl must
be drunk on T uesday , approximately two cups per meal. The liver has a measuring stick for the amount of HCl
to be produced per meal. The measuring stick for lunch
is given by the amount of HCl that was released for
breakfast. Hydrochloric acid functions include:
 
Converting pepsinogen  to pepsin, which is the
proteolytic enzyme that breaks down protein
 Opening interior bonds of the protein structure  to
aid access from pepsin
 
Releasing various nutrients from organic
compounds (food)
 
Acting as a bactericide and fungicide agent that
kills bacteria and fungi that may come in with
food. In the ideal environment of 3200mg to 4000mg of HCl
per meal, residues of this powerful enzyme can be
absorbed into the blood and aid in the destruction of
yeast and fungus in the blood. Gastrin is a
gastrointestinal hormone that:
 
Stimulates the release of hydrochloric acid (HCl)
and other digestive enzymes
 
Causes cell growth in the stomach wall
 
Increases gastric motility (movement). Gastrin is released by the G cells in the stomach. This
release occurs in response to:
 
Different foods entering the stomach
 
Distension of the stomach
 
Partially digested prote in reaching the lower part
of the stomach
 
 HCl coming in contact with the mucosal lining of
the stomach. How to aid in the production of hydrochloric acid
 
Following are some tips that aid in the production and
maintenance of suf ficient amounts of HCl. 1. Drink 2 litres water daily between meals. Stop 30
minutes before meals and resume two hours 
later. Taking  water with meals dilutes HCl, whichin turn  inhibits its digestive  and
antibacterial/fungicidal activity . Dehydration
inhibits the release of gastrin  at meal times. Dehydration prevents the liver from produc ing
adequate HCl. The body should be well-
hydrated when you sit to eat. 2. Drink lemon juice. Lemon just before or with
meals increases HCl activity . 3. Include protein in the first few mouthfuls of food
consumed at a meal. When partially digested
protein reaches the lower part of the stomach it
initiates the release of more gastrin. 1. Chew the food slowly and thoroughly . This allows
the food to be broken into smaller  particles,
allowing a larger surface area for the digesti ve 
enzymes to work on. Thorough chewing gives
specific messages to the brain allowing it to
convey to the approp riate organs the type of
foods that are on their way. Thus the correct
amount and type of enzymes are prepared and
waiting to digest the food as it comes down the
digestive  tract. 1. Stop eating. To increase gastrin  release at meal
times, stimulation must  be prevented between
meals. An average meal takes three to four
hours  to digest. After this mighty effort the
stomach deserves a well-earned rest. Thus five
hours  is needed between meals to allow for
digestion and a short rest. This will ensure full
recovery and storage of the digestive  enzymes. Unwanted stimulation includes eating between
meals and chewing gum. Coffee and alcohol also
stimulate gastrin  release; this is why they are
known to contribute to stomach ulcers. 1. Eat or drink  bitter herbs. There are a few herbs
and foods that specifically stimulate the release
of HCl. These bitter herbs include:
 
 Cayenne Pepper
 
Dandelion
 
Fennel
 Garlic
 
Gentian
 
Ginger
 
Golden Seal
 
Green Drinks
 
St Mary’ s Thistle
 
1. Don't worry . Stress and anxiety at meal times
inhibits gastrin release . The atmosphere at the
dining table must  be relaxed and cheerful. 1. Drink some warm water . One-third of a cup of
very hot water just before eating brings the blood
quickly to the stomach, which increases gastrin
release. 9. Get some Betaine Hydrochloride. Betaine
Hydrochloride is an enzyme extracted from
beetroot that can be a powerful tool in bringing the
HCl in the stomach up to its full amount. In some cases proteolytic enzymes may need to be
used. Proteolytic enzymes are released in the stomach
specifically for protein digestion. HCl is released in the
stomach; it connects with pepsinogin to release pepsin. Pepsin is a proteolytic enzyme. The pancreas releases
trypsin and chymotrypsin, which are also proteolytic
enzymes. V egetarian sources of proteolytic enzymes are
papain from the pawpaw , and bromelain from pineapple. Chapter 12
Liver: The project manager
 
The liver is the body’ s project manager and master
chemist. As such it is essential to have it working at
optimum ef ficiency in the quest for maintaining
wellbeing, or for conquering disease. This organ is extremely busy , as is evidenced by its
huge blood flow . Every 14 minutes, all your blood
passes through your liver . Everything that enters the body goes straight to your
liver. The liver is the largest internal organ in the body . A
unique feature of the liver is its ability to heal itself and
regenerate cells, especially when supported nutritionally . It is the only organ in the body with this ability . As the project manager , the liver determines what is to
be done with every entry . Cancer cannot get a hold on
the body while the liver is working ef ficiently . To understand how to support the liver in its role in the
body , let us consider its functions, and in so doing,
understand its needs. THE LIVER’S FUNCTIONS1. The liver manufactures bile salts that are stored in
the gall bladder and released in the small intestine
for the emulsification and absorption of fats. 2. The liver , together with the mast cells,
manufactures the anticoagulant heparin, and also
most of the other plasma proteins such as
prothrombin, fibrinogen and albumin. 3. The liver stores glycogen, copper , iron, and
vitamins A, D, E and K. It also stores some
poisons that cannot be broken down and
excreted. 4. The liver determines the future of everything we
eat. Food is broken down to an absorbable state
(glucose) in the gastrointestinal tract, absorbed
through the villi that line the intestines, and lands
on the main highway (the portal vein) that takes it
straight to the liver . The liver sends  a portion of
the glucose to the cell to be burnt as fuel. A small
amount is stored in quick-release packages,
called glycogen. Glycogen is stored in the liver
and muscle cells. The remaining glucose is sent
to the storage areas in the body , called fat. The
liver can call on these stores when needed, for
example, blood glucose levels falling, flight or fight
situations, and convert them back to glucose. If
carbohydrate levels are low , the liver has the
ability to manufacture glucose from fat or protein. 1. The liver detoxifies excess oestrogen. As
oestrogen is broken down in the liver it can be
taken down two main pathways—the 2-hydroxy
pathway or the 16-hydroxy pathway . If oestrogen is taken down the 16-pathway , it is
recirculated back into the body 100 times more toxic. But
if the 2-pathway is taken, it is excreted out of the body . Vitamin B6, B9 and B12, liquorice herb and the cabbage
family all encourage the 2-pathway while they
discourage the 16-pathway . 6. If anything enters the body that is toxic, the liver
has the ability to alter the structure to make it less
toxic and easier to excrete. But some substances
that are extremely toxic are wrapped up in fat and
stored, until the body is in a state of optimum
nutritional status and the tools are available to
facilitate its alteration and removal. Most toxins come in the form of drugs,
alcohol, chemicals, hormones, pesticides, heavy metals,
tobacco and so on. The majority of these chemicals that
enter the body are in a fat soluble state, and this is why
they are stored in the fatty tissues. It is dif ficult to
eliminate toxins in a fat soluble state. The overall goal of
the liver is to take these fat soluble, toxic substances
and make them more water soluble and non-toxic,through a series of chemical reactions. It can then be
easily excreted via the skin, sweat glands and bowels. The liver accomplishes this very important task in three
phases. PHASE ONE
In phase one, fat soluble toxins are broken down to a
metabolite. This metabolite is a result of the first stage of
metabolism or breakdown of toxins. It is a highly reactive stage, creating a lot of free
radicals, and in some cases producing a substance
which is 100 times more toxic than it originally was. To cope with this volatile and potentially damaging
stage the liver requires:
 
 1. Antioxidants —Antioxidants are called free
radical scavengers because of their ability to give
extra electr ons to free radicals, thus stabilis ing
them. Antioxidants are essential at this stage  to
provide protection, reduce tissue damage and
reduce unpleasant symptoms. The most potent
antioxidant is beta carotene. This is found
predominantly in yellow and green coloured
vegetables. Vitamin C (ascorbic acid) comes in
close behin d. Make sure your ascorbic acid isaccompanied by bioflavonoids. Vitamin E rates
third in the most potent antioxidants. Being a fat
soluble vitamin it is found in seeds, nuts and
legumes—particularly soy . Glutathione is a powerful antioxidant. It assists in
the detoxification of heavy metals, as well as
protecting cells. Carrots and cabbages are high
sources of this non-essential amino acid. This
explains why carrot juice is such a good tonic, for it is
high in not only glutathione, but also beta carotenes. 1. B vitamin complex —Required for energy to
push the detoxification process and for the
specific pathways. These vitamins are not stored
and so mustbe replenished daily . 1. Minerals —Magnesium, zinc, molybdenum,
copper , selenium and potassium. 1. Herbs —Specifically herbs that stimulate liver
function, such as Saint Mary’ s Thistle and
dandelion. E) Fatty acids —Omega 3 and 6 provide cell
membrane protection. PHASE TWO
Phase two involves conjugating, or joining, the
metabolite with amino acids, which creates the water
soluble state that enables it to be safely excreted. The liver now needs:
 
1. Sulphur-bearing amino acids such as cyste ine
and taurine. Vegetarian proteins adequately
supply these amino acids. The legume family of
pulses conta ins the highest amount. The addit ion
of garlic and onion increases the sulphur when
cooking legumes. 1. Brassica family of vegetables, these include
cabbage, broccoli, brussels sprouts, kale and
cauliflower . 1. Turmeric
 
1. St Mary’ s Thistle, a powerful antioxidant, at least
ten times stronger than vitamin E and canincrease the glutathione levels in the liver by 35
percent. The phytonutrients in the last three points stimulate the
phase two enzymes to work at a higher level. Balancing is essential
Ideally phase two should match  phase one, so that the
toxic metabolites produced are processed quickly and
safely . The best way to achieve a balanced liver detox is
to minimise the amount of reactive metabolites by gently
reducing phase one and enhancing phase two. (click to enlarge)
 
* The seed of a plant contains all the elements needed
to produce life. Legumes, grains, nuts and seeds are the
seeds of plants and so provide an excellent pool of the
essential amino acids needed for the liver ’s
requirements. PHASE THREE
This stage is called the anti-porter system, or two-way
system. Here the liver eliminates the water soluble  state
as it pulls in any more toxins that need the structural
alteration rendering them safe via the three phases  of
liver detox. The main need of the liver here is the
essential fatty acids omega 3 and 6, which ef fectively
give fluidity yet integrity to the cells involved. Flaxseed is
the highest source, with chia seed not far behind. Walnuts, sunflower seed, olives and almonds contain a
small amount and added to the daily program can help
lift fatty acid levels. During a fasting program where water or juices are
taken, one of the main nutrients withdrawn is protein. This leads to a reduction in amino acids, thus resulting in
diminished phase two activity . Now phase two is unable
to keep up with phase one activity , which means there
are highly toxic, potentially damaging metabolites
(reactive intermediates) accumulating! The
corresponding symptoms of nausea, headaches,
diarrhoea are usually  interpreted as a ‘healing crisis’,
while the truth is that it is a liver crisis! Behind the
scenes the liver is actually catabolising its own tissue in
an attempt to provide the amino acids needed to create
the safe, water soluble state. (click to enlarge)  
Liver Cleanse
Give the liver a kickstart with a liver cleanse. This will
take one week. If the body is quite ill, this may need tobe repeated several times, over several months - in
some cases a week on and a week of f.
(click to enlarge)
Fifteen minutes after this, cleanse your system by
drinking two glasses of hot liver tea. (click to enlarge)  
 
The week that this program is taken, the bowels must
be cleansed every day by taking approximately one cup
of Colon T ea each night. (The amount will dif fer
depending on the needs/health of the colon.) Ideally
there should be at least two bowel evacuations per day . (click to enlarge) 
When this program is being considered to eliminate
gallstones, a Castor Oil Compress needs to be
applied to the liver area for at least five hours a day . (click to enlarge)
  
Castor oil penetrates deeper than any other oil and has
the ability to break up lumps, bumps and adhesions. As
part of this program it can soften and break down the
gallstones as well as lubricating the bile duct, thus aiding
in the expulsion of the gravel/stones. This compress should be worn around the liver area for
at least five hours every day . Ideally this should be done
for the week before and during the liver cleanse. Chapter 13
Recipes
 
Welcome to an important section of the book that will
help you to make legumes the most exciting dish at your
table. Comments on Legumes
A common complaint with legumes  is the wind factor . Most people do not rinse their legumes enough. It will be
noted when cooking legumes that a white froth often
forms on top. This is what creates the wind and it must
be rinsed away . Some legumes require more rinsing
than others. The state of the water is the best indication
of the need to rinse. Soaking the legumes also aids in
the digestion process. The larger legumes usually
require more soaking than the smaller legumes. On the
next page are guidelines as to how to prepare them for
cooking. (click to enlarge)The above is an approximate guide as there can be
quite a variation depending on the freshness and the
size of the legumes. Tinned legumes can be used—there is quite a variety
of organic legumes now available in tins and they can be
a very convenient alternative when time is a factor . To make legume cooking easier , it is a good idea to
soak several varieties overnight, rinse in the morning,
strain and store in 1-2 cup portions in bags in the
freezer . Simple Black-eyed Peas  - Serves 4 Ingredients:
1 ½ cup black-eyed peas, soaked overnight
2 crushed cloves garlic
½ tsp finely chopped ginger
1 tsp miso dissolved in water
1 tsp Italian herbs
1 tsp Celtic salt
1 tbsp olive oil
Method:
1. Rinse peas several times, then bring to boil. Change water , and bring to boil again. Gently
simmer until soft. 2. Add garlic, ginger , miso, herbs, olive oil and salt. 3. Serve on toast with avocado for breakfast, or with
salad and rice for a main meal. Quick Red Lentils- Serves 6
Ingredients:
2 cups red lentils, rinsed 4 times
2 tsp Celtic salt
2 tsp turmeric
2 tsp basil or Italian herbs
4 tbsp olive oilMethod:
1. Bring the red lentils to boil and rinse again. Cover
with fresh water and cook on low heat for 15
minutes. 2. Add the salt, turmeric, herbs and olive oil. Mix well
and allow to cook for a few more minutes until  all
lentils are soft. 3. Lovely served on toast. Quick Brown Lentils- Serves 4
Ingredients:
1 cup brown lentils
½ cup water
1 tsp Celtic salt
1 tbsp olive oil
1 tsp Italian herbs
1 large tsp miso
Method:
1. Cover the brown lentils well with water and bring
to the boil. Rinse twice then bring to boil again. Turn heat down to low and simmer with the lid on
for approximately 40 minutes until soft. 2. When soft, strain the lentils and add salt, olive oil,
herbs and miso, mixing very well. Heat through
and serve on toast.Scrambled T ofu- Serves 4
Ingredients:
1 block firm tofu
1 tsp grated garlic
1 tsp grated ginger
1 dspn Celtic salt
1 ½ tsp turmeric
1 tsp Italian herbs
¼ cup chopped parsley
2 tbsp water
2 tbsp olive oil
Method:
 
1. Crumble tofu and add the rest of the ingredients. Cook over medium heat for 10 minutes. 2. A nice dish served on toast with avocado. *Note: the following recipes contain the instructions
‘gently sauté onions’. T o explain this: the onions are put
into a dry pan over a low heat with the lid on. The
condensation dripping from the lid and the juice
contained in the onion will be enough moisture for theonion to brown nicely , but the heat must  be low or the
onion will burn. The oil is added later with moisture as
this prevents the oil going to too high a temperature and
destroying the essential fatty acids contained in the oil. Tasty Lima Beans — Serves 4
Tasty Lima Beans - serves 4  
Lima beans are also known as butter beans. They
are a member of the kidney bean family . When
cooked, these beans have a soft texture that blends
well into creamy style dishes. A nice addition to this
recipe is to mix in 1 cup of steamed asparagus at the
end. Ingredients:
1 ½ cups lima beans, soaked overnight
½ cup cashews
1 clove garlic
1 heaped tsp Celtic salt
½ tsp Italian herbs
1 cup water
Chopped parsley
Method:
1. To make cashew sauce, combine cashews,
garlic, salt, water and herbs in a blender
until smooth. 1. Rinse the lima bean s several times before
cooking. Cook till soft (approximately 2–3 hours);
strain of f water then blend till smooth. 3. Combine cashew sauce with lima beans and
parsley and heat through. Chickpea Cardamom Casserole - serves 6-8
 
Chickpeas are believed to be one of the earliest
cultivated legumes originating in the Middle East. They
are also known as garbanzo beans, shimbra or ceci
beans. Ingredients:
1 medium onion
2 cloves garlic
2 cm piece finely chopped ginger
3 cups cooked chickpeas
1 tsp cardamon seeds
4 skinned chopped tomatoes
1 tbsp tomato paste
2 tsp Celtic salt
½ cup finely chopped celery
½ cup finely chopped carrot
⅓ cup olive oil
Method: 
1. Sauté onions on a low heat until  clear and slightly
golden. Add ginger and garlic and cook another 5
minutes. 2. Add tomatoes, celery , carrots,  olive oil and
cardamom seeds. Gently simmer for 30 minutes. 1. Add chickpeas, Celtic salt and tomato paste (add
a little wate r if too thick), and gently simmer for
another 20 minutes. Red Kidney Beans - Mexican Style - Serves 6-8
 
Kidney bean s generally  take between 3 and 4 hours to
cook. Do not add any salty seasonings until after the
beans have been cooked. Adding them earlier will make
the beans tough and greatly increase the cooking time. Rinse after cooking. Ingredients:
4 cups cooked red kidney beans
2 cups chopped onion
2 ½ cups chopped tomatoes
1 cup finely chopped celery
1 cup finely chopped carrot
2 cups diced tofu1 tsp cumin
2 tsp Celtic salt
1 tsp turmeric
2 cloves fresh garlic
½ cup olive oil
Method:
1. Sauté onion on a low heat until slightly golden
and then add garlic and cook a further 5 minutes. 1. Add tomatoes, olive oil, celery and carrot. Gently
simmer for 30 minutes. 3. Add kidney beans, tofu, turmeric, cumin and salt. Simmer for another 30 minutes. Chickpeas with Spinach - serves 4  
The cartoon character Popeye the Sailor Man is
portrayed as becoming physically stronger after
consuming Spinach. While this may be quite an
over-exaggeration spinach does have a high
nutritional value and is extremely rich in antioxidants. Leafy green vegetables such as spinach provide
more minerals than any other food, making it quite
the superfood. This dish goes beautifully served with
the Noodle Salad (page 144). Ingredients:
1 cup cooked chickpeas
1 onion finely sliced
2 cloves garlic
1 tsp fresh ginger
6 cups finely chopped spinach
2 tbsp olive oil
1 tsp Celtic salt
Method:
1. Lightly sauté onion over a low heat until  lightly
golden. Add garlic, ginger and spinach. Allow the
spinach to wilt over a low heat with the lid on. 2. Add chickpeas and olive oil and salt. Cover and
allow to gently cook enabling the flavours to
blend. Creamy Beans and Cauliflower — Serves 4
  Creamy Beans and Cauliflower - serves 4    
 
To help make the sauce creamy soak the cashews for a
minimum of two hours, or preferably overnight, before
blending. Ingredients:
1 ½ cups soaked, rinsed and cooked white beans
(cannelloni beans or great northern beans)
1 finely sliced onion1 cup raw cashews
2 cloves garlic
2 cups water
1 tsp celtic salt
1 tbsp olive oil
1 cubed carrot
2 cups small cauliflowerets or 1 cup broccoli and 1
cup cauliflower
1 tspn fresh marjoram (or 1 tsp dried marjoram)
Method:
1. Lightly sauté onion until lightly golden over a low
heat. Place carrots on onions and cook on a low
heat for 5 minutes. 2. Meanwhile, blend cashews, water , garlic and salt
until  smooth and pour into onions and
carrots. Add cauliflower ( broccoli) and beans. Simmer over a low heat with lid on
until cauliflower is just tender . 3. Add olive oil and fresh marjoram. Simmer a few
more minutes and serve. (Add a little water if too
thick.) Pumpkin and White Bean Curry - serves 4-5    
 
There are many dif ferent types of pumpkins you can
get, and each variety has its own unique flavour , with
some taking longer to cook than others. Ingredients:
1 kg chopped pumpkin
1 tbsp olive oil
1 tbsp water
1 medium chopped onion
2 cloves crushed garlic
1 tsp grated ginger
300 g cooked or raw chopped asparagus
400 g white beans (precooked)
½ cup coconut milk
50 g baby spinach leaves
1 tbsp fresh finely chopped basil
2 tsp Celtic salt
Dried spices:
½ tsp ground coriander
½ tsp fennel
½ tsp fenugreek
½ tsp cumin
½ tsp turmeric
Method:
1. Sauté onion  over a low heat in own juice until
clear . Add garlic and ginger , chopped pump kinand olive oil and water . Cook for another 10
minutes with the lid on over low heat. 2. When the pumpkin is almost cooked, add
asparagus, white beans and the dried spices. Cook for another 10 minutes with lid on (add a
little water if needed). 3. Add the coconut milk, spinach, basil and salt. Stir
gently until hot. Indian Curry - serves 6    
 
This can be served on freshly cooked brown rice
with a green salad, or for added protein and fibre
served with cooked quinoa instead of rice. Sauce:
3 onions
1 cup olive oil
2 tsp coriander
1 tsp cumin
1 tsp turmeric
1 tsp paprika
Ingredients:
2 chopped potatoes
2 chopped carrots
1 cup chopped pumpkin1 cup chopped broccoli
1 cup chopped cauliflower
1 cup peas or beans
2 cups soaked, rinsed and cooked white beans
(cannelloni beans or great northern beans)
2 tsp Celtic salt
Method:
1. To make sauce, blend onions, with enough water
to allow blending, until liquified. Pour into
saucepan and cook until  starting to bubble. Add
olive oil, place lid on and cook over a very low
heat for 15 minutes. 2. Add herbs to the sauce and cook for another 15
minutes. 3. Add potatoes, carrots and pumpkin and cook on a
low heat for 1 hour . 4. Add the remaining ingredients and cook for a
further 15 minutes. Add 1 dessertspoon of Celtic
salt and a little water if the curry is too thick. Coconut Kaffir with Lime T ofu - serves 6-8     
 
Kaffir lime leaves are the fragrant leaves of the wild
lime tree found in South East Asian countries and are
used widely in their local cuisine. Y ou can purchase the
leaves from either Asian food stores or the Asian section
in some supermarkets. Ingredients:1–2 whole kaf fir lime leaves
1 medium chopped onion
2 tsp grated ginger
1 tsp turmeric
2–3 cloves crushed garlic
300 g block chopped firm tofu
330 g tin coconut cream
2 chopped carrots
1 cup chopped broccoli
1 cup chopped cauliflower
2 tsp of Celtic Salt
Method:
 
1. Sauté onion on a low heat until lightly golden. Add ginger and garlic and lightly cook another 5
minutes. Add tofu and turmeric and kaffir lime
leaves. Place lid on and allow to cook for 15
minutes over a very low heat to prevent sticking. 1. Add coconut cream and salt. Warm through but
do not bring to boil. Take pot off the stove and let
sit for at least 1–2 hours. 1. Lightly steam vegetables 10 minutes before
serving. Gently stir through tofu mix. Bring
almost to the boil and serve. 1. Nice served with rice and a green salad. Pesto Beans - Serves 6 -8
 
Ingredients:
 
2 cups basil leaves
½ cup olive oil
2 cloves garlic
¾ cup cashews
¼ cup sunflower seeds
2 tsp Celtic salt
⅓ cup lemon  juice
1 cup water
4 cups cooked white beans (such as cannelloni,
great northern or small lima beans). Method:
 1. Blend garlic, cashews, sunflower seeds, salt,
water and lemon  juice until smooth. Add basil
leaves and olive oil. Blend until smooth. 2. Fold pesto through 4 cups hot cooked white
beans. Serve with salad, baked vegetables  and
Lebanese green beans. This dish can be served
hot or cold..
 
  Eastern V egetable Curry - serves 6    
 
This curry is nice served on freshly cooked brown rice
cooked with turmeric. Ingredients :
¾ cup chickpeas
1 medium thinly sliced onion
¾ cup red lentils
1 small eggplant,  cut into 2 cm cubes
1 cup pumpkin cut into 2 cm cubes
2 large skinned tomatoes cut into 2 cm cubes
1 ½ cups baby spinach leaves
½ cup olive oil
⅓ cup flaked almonds
2 tsp Celtic salt
Dry Spice Mix:2 tsp turmeric
½ tsp cardamom seeds
1 ¼ tsp coriander
¼ tsp fenugreek seeds
⅛ tsp cayenne pepper (optional)
Curry Paste:
2 large cloves finely grated fresh garlic
1 tbsp finely grated fresh ginger
1 cup fresh coriander
1 cup fresh mint
6 tbsp water
Method:
 
1. The day before, soak lentils and chickpeas. The
next day , rinse several times and cook until  soft,
then drain and set aside ready for combining with
the other ingredients. 2. Preheat oven to 180ºC. Brush the cut pumpkin
with a little oil and place on a tray in the oven. Bake until  golden brown. 3. Sauté onions* on a low heat until  almost  clear ,
and then add the dry spice mix. Cook for 3
minutes. 4. Add tomatoes and eggplant and cook on low heat
for 20 minutes. 1. To make the curry paste, combine garlic, ginger,
coriander , mint and water . 1. Now add the curry paste to the cooked and
drained lentils, chickpeas and the oil and salt. Allow this mixture to gently simmer for
approximately 10 minutes. Gently fold throu gh
the baked pumpkin and spinach leaves. 7. Heat through well and serve on brown rice
cooked with turmeric (optional), topped  with
flaked almonds. See note on page 1 19
 
  Matthew’ s Savory Lentils - serves 6    
 
This is my son-in-law’ s speciality and is delicious
served with baked vegetables, steamed greens and
salad. Ingredients:
2 cups soaked, rinsed and cooked brown lentils
1 medium chopped onion
2 cloves crushed garlic1 tsp grated ginger
2 chopped skinned tomatoes
1 cup finely sliced celery (with leaves)
1 cup finely chopped carrot
2 tbsp olive oil
2 tsp basil
1 tsp oregano
2 tsp paprika
½ cup crumbled tofu
1 dspn Celtic salt
1 tbsp tomato paste
1 tspn dark miso, mixed to a paste in a little water
Method:
 
1. Lightly sauté onion until  lightly golden. Add
ginger and garlic. Sauté an- other 5 minutes. 1. Add tomato es, celery , carrots,  flavourings and
olive oil and cook over a low heat for another 10
minutes. Add cooked lentils and crumbled tofu
and allow this to simmer for another 15 minutes. 3. Add salt and tomato paste (and a little water if too
thick) and cook for an- other 5 minutes. Addmiso, mix well and serve. Lebanese Green Beans - serves 6    
Ingredients:
1 large onion
3 skinned chopped tomatoes
2 tbsp olive oil
4 cups sliced green beans
1 heaped tsp Celtic salt
 
Method:  
1. Sauté the sliced onion on a low heat until  slightly
golden. Add tomatoes and cook for 5-10 minut es. Add olive oil and mix well. 1. Add beans, replace lid and allow this mixture to
cook over a very low heat for about 15 minutes
until beans are almost soft. 3. Add salt, mix well and allow to cook for a few
more minutes. Lovely Lima Beans - serves 6    
 Lima Beans, also known as Butter Beans, have a
distinctive buttery texture and sweet flavour . They are an
important source of plant proteins and have more
potassium than red kidney beans, broad beans or black
beans. This dish is nice served with baked vegetables,
steamed greens and a salad. Ingredients:
2 cups cooked lima beans
1 large finely sliced onion
2 cloves crushed garlic
2 cups finely sliced celery (with leaves)
4 skinned, finely chopped tomatoes
⅓ cup olive oil
1 dspn Celtic salt
1 tsp basil
 
Method:
 
1. Gently sauté onion until  golden. Add garlic,
celery , tomatoes, basil and olive oil. Simmer with
lid on over a low heat for 15 minutes. 2. Add lima beans and salt; mix well, return lid and
gently simmer another 5 minutes. Barbara’ s Black Beans - serves 6      Serve with either brown or basmati rice, and a fresh
green salad. Ingredients:
2 cups cooked black turtle  beans
1 finely sliced large onion
2 cloves crushed garlic
2 tsp finely grated ginger
4 large peeled and chopped tomatoes
¼ cup olive oil
2 sticks finely sliced celery (with leaves)
1 large finely diced carrot
1 tbsp tomato paste
1 tbsp freshly chopped basil
1 dspn freshly chopped oregano
½ tsp maple syrup
1 dspn Celtic salt  
Method:
 
1. Lightly sauté onion over a low heat until  slightly
golden. Add garlic,
ginger , tomatoes, celery , carrot and olive oil and very
gently simmer over a very low heat, covered, until 
carrots are tender (approximately ½ hour). 1. Add beans, herbs, tomato paste, salt and maple
syrup. (Add a little water if too thick.) 3. Gently stir and lightly simmer for a further 5
minutes. Split Pea Dahl - serves 6     
Dahl is a major part of Indian cuisine. It is said no
Indian meal is ever complete without a bowl of dahl. There are infinite ways of cooking dahl, here and on the
following page are a few of my personal favourites. Best
served with brown or basmati rice and Indian flat bread,
accompanied by a tossed salad. Be careful not to
overcook. Ingredients:
1 ½ cups cooked green split peas
2 tsp finely grated ginger
2 tsp finely grated garlic
1 large finely chopped onion
½ tsp turmeric
1 tsp cumin
2 tsp coriander
1 tbsp fresh coriander
1 dspn Celtic salt
⅓ cup olive oil 
Method:
 
1. Cover split peas well with water and simmer for
45 minutes. Rinse well.These will be partially 
cooked. 1. Sauté onion until  lightly brown. Add ginger and
garlic and continue to sauté another 5 minutes
with lid on. Add turmeric, cumin and dried cori-
ander and olive oil. Lightly simmer on a very low
heat another 5 minutes. 1. Add the partially  cooked split peas and one cup
of water . Gently simme r on a low heat until peas
are soft. If the dahl becomes too dry, add a little
more water . The consistency of the Dahl should
not be too runny , nor too thick, but almost  like a
sauce. Add salt. 4. Stir in fresh coriander just before serving. Lentil and Spinach Dahl - serves 6     
 
Like the Split Pea Dahl, this dish can be served with
rice, Roti (Indian flat bread), bowls of sliced tomato,
cucumber and soy yoghurt, and shredded lettuce. If youlike your dahl hot, cayenne pepper can be added to
taste just before serving. Ingredients:
1½ cups cooked green lentils
2 tsp finely grated garlic
2 tsp finely grated ginger
1 finely chopped onion
1 bunch chopped spinach
1 tsp turmeric
1 tsp cumin
2 tsp coriander
1 dspn Celtic salt
⅓ cup olive oil
 
Method:
 
1. Sauté onion until  lightly brown. Add garlic and
ginger and continue to lightly sauté with lid on for
a further 5 minutes. 1. Add cumin, turmeric, coriander , oil and spina ch. Simmer another 5 minutes with lid on until 
spinach is lightly wilted. 3. Add lentils. Mix well, return lid and allow to lightly
simmer for approximately 5 minutes. Add salt
and allow to simmer just a few more minutes for
the salt to disperse. Sunshine Dahl - serves 6    
 
Moong dahl are light yellow mung beans that have
been skinned and split, so that they’re quick-cooking. They are rich in protein and a staple food in India. Serve
the dahl with rice and roti for a healthy wholesome meal. Ingredients:
2 cups soaked moong dahl (or yellow split lentil)
1 large chopped onion
2 cloves crushed garlic
2 tsp finely grated ginger
1 large diced carrot
2 cups cubed pumpkin
2 skinned, finely chopped tomatoes
2 cups chopped celery leaves
⅓ cup olive oil
2 tsp coriander
1 tsp cumin
1 tsp turmeric
1 dspn Celtic salt
 Method:
 
1. Lightly sauté the onion over a low heat until 
lightly golden. Add garlic, ginger , tomatoes and
the three spices. With the lid on allow to lightly
simmer for 10 minutes. 2. Add pumpkin, carrot, olive oil and lightly simmer
another 10 minutes. 3. Add moong dahl, celery leaves and 4 cups of
water . Return lid and allow to gently simm er,
stirring often , for approximately 15 minutes until 
the dahl is soft. Add salt and more water if too
thick. Split Pea Soup - serves 4    
A bowl of this soup delivers a bounty of nutritional
benefits—a good amount of vegetable protein and
plenty of staying power . Delicious served with a
green salad and hot crusty sourdough bread. Ingredients:2 cups cooked green split peas
1 large chopped onion
2 chopped carrots
1 cup sliced celery
1 cup chopped celery leaves
1 cup chopped pumpkin
2 tsp Celtic salt
⅓ cup olive oil
½ cup chopped fresh green mint
 
Method:
 
1. Lightly sauté onion over a low heat until  lightly
golden. 2. Add carrots, celery and leaves, pumpkin, and
peas and cover with water . Bring to the boil, turn to a low heat and allow to
gently simmer for at least 1 hour . 3. Add water if necessary to attain desired
consistency . Add salt, oil and mint. Simmer for
just a few minutes to allow the flavourings to
disperse throughout the soup. The Mighty Minestrone Soup - serves 6 -8     
 Never underestimate the power of a humble bowl of
vegetable soup. Full of nutrients, this easy minestrone
soup packs loads of vitamins and minerals into every
spoonful. Ingredients:
2 cups borlotti or red kidney beans, soaked, rinsed,
brought to the boil and rinsed again
1 finely diced onion
2 cloves crushed garlic
1 finely diced carrot
2 cups finely sliced celery (with leaves)
2 cups tomatoes, skinned and sliced
2 finely chopped potatoes
1 cup finely chopped pumpkin
1 cup chopped broccoli
1 cup chopped cauliflower
⅓ cup olive oil
1 dspn Celtic salt
2 bay leaves
1 tsp marjoram
1 tsp thyme
1 tsp rosemary
2 tbsp tomato paste
 
Method: 
1. Lightly sauté onion over a low heat until  tender . Add carrots ,  garlic, celery, tomatoes, potatoes,
pumpkin, olive oil and bay leaves and lightly
simmer over a low heat for 10 minutes. 1. Add prepared beans to vegetables  and cover
with water. Allow to gently simmer for 1 ½ – 2
hours  until  beans are soft. 3. Add broccoli and cauliflower , salt, remaining
herbs, tomato paste and more water if too thick. Let simmer another 10 minutes and serve. Lentil Soup - serves 6    
 
Lentils are nutritious and taste great in soups. On bone-
chilling winter days, nothing says comfort like a steaming
bowl of warm soup. This is a delicious winter meal
served with garlic sour dough bread and a large fresh
salad. Ingredients:
2 cups lentils (soaked overnight and rinsed)
4 cloves garlic1 chopped onion
2 cubed carrots
3 cubed potatoes
2 tsp marjoram
2 sticks celery (with leaves)
2 tsp paprika
1 tsp thyme
2 bay leaves
2 tsp miso
2 tsp Celtic salt
2 tbsn olive oil water
 
Method:
 
1. Lightly brown onion in saucepan, add other
vegetables  and lentils . Cover with water . Add
bay leaves and half the amount of herbs. Bring to
the boil and simmer for one hour . 2. Add remaining herbs, salt, miso and olive oil. Mix
thoroughly and simmer a few minutes more, then
serve. If a thinner soup is desired, add more
water . Noodle Salad - serves 4      
Ingredients:
200 g pasta noodles
2 tbsp olive oil
Juice of 1 lemon
½ tsp finely grated lemon  rind
2 tsp Celtic salt
1 clove crushed garlic
½ cup sliced black olives
½ cup sliced sun-dried tomatoes
1 tsp Italian herbs
½ cup fresh parsley
Method:
 
1. Cook pasta as per directions on the packet in
well-salted water . 2. Rinse pasta well and toss with oil and all other
ingredients. 3. This dish can be served hot or cold. Greek Salad - serves 6 -8   
 
Greek salads traditionally feature feta cheese. T ofu is
a tasteless sponge and this marinade brings it to life. Marinated tofu makes a delicious alternative to feta
cheese. Tofu Marinade:
1 tsp grated ginger
1 tsp crushed garlic
1 tsp Celtic salt
1 tsp miso
¼ cup lemon  juice
¼ cup olive oil
½ tsp maple syrup
1 tsp basil
1 tsp paprika
½ tsp oregano
Salad Ingredients:
500 g cubed (2 cm) firm tofu
3 fresh coarsely chopped tomatoes
1 coarsely chopped lebanese cucumber
1 small thickly chopped red onion
½ cup chopped celery
1 chopped zucchini½ cup black olives  
Method:  
1. Mix the marinade ingredients together well and
pour over the tofu leaving to marinate for at least
1 hour . 2. Add the tomato, cucumber , onion, celery , olives
and zucchini. 3. Mix well and serve. Lentil Salad - serves 6      
Brown lentils can range in colour from khaki-brown to
dark black. They are high in protein, iron and fibre,
making them a healthy staple for vegetarian diets. They
cook in about 45 minutes by boiling and hold their shape
very well. Ingredients:
1 cup cooked brown lentils
1 chopped onion
1 small chopped red capsicum
4 chopped tomatoes
1 chopped zucchini
½ cup chopped fresh parsley
½ cup chopped fresh coriander2 tsp finely grated ginger
1 tsp finely grated lemon rind
 
Dressing:
⅓ cup lemon  juice
½ cup olive oil
1 dspn Celtic salt
 
Method:
 
1. Mix all the salad ingredients together . 1. Thoroughly shake the dressing ingredients in a
jar. 3. Pour dressing over the salad and toss to
combine. Red Kidney Bean Pate. If you’re wondering how to replace red meat in your
menus, become a fan of kidney beans. These hearty
beans are a good source of protein. This recipe isextremely easy to make and tastes great. Serve with
tortilla chips, crackers or vegetable sticks. Ingredients:
1 cup cooked red kidney beans
1 dspn Celtic salt
½ tsp paprika
½ tsp cumin
1 clove crushed garlic
Juice of 1 lemon
1 dspn olive oil
1 dspn tahini
1 tbsp water (enough to get desired consistency of a
soft cream)
½ cup finely chopped fresh parsley
 
Method:
 
1. Either blend everything in a food processor (you
might need to add a little extra water if it’ s a bit
sticky), or mash beans in a bowl with a potato
masher , then stir in everything else. Hummus   
Ingredients:
1 cup cooked chickpeas
2 tbsp tahiniJuice of 2 lemons
½ tsp finely grated lemon  rind
1 dspn Celtic salt
2 cloves crushed garlic
1 cup water
1 tbsp olive oil
 
Method:
 
1. Blend ingredients in a blender until  smooth, or mash
together well with a fork. Sunflower Seed Pâté
 
Sunflower seeds are an incredible source of health-
benefiting nutrients, minerals, antioxidants and vitamins. They also contain Omega 3 and Omega 6 and are very
high in protein. Ingredients:
1 ½ cups sunflower seeds
½ cup lemon  juice
½ tsp salt
1 clove garlic
½ tsp miso dissolved in ¼ cup water 
Method:
 
1. Soak sunflo wer seeds 36-48 hours, making  sure
the seeds are sprou ted. (When they start
sprouting, they will look like the open beak of a
bird.) 2. Place all the ingredients in a food processor and
blend until  smooth. Keeps for 5 days in fridge. Tahini Mayo Dressing    
Ingredients:
2 tbsp lemon juice
1 tsp Celtic salt
½ cup water
1 clove garlic
¼ cup tahini
¼ tsp maple syrup
2 tbsp olive oil
 
Method:
 1. Blend all ingredients together and chill. Add more
water if too thick. Tahini Dressing   
Ingredients:
½ cup cashews
3 tbsp olive oil
3 tbsp lemon  juice
¼ tsp maple syrup
1 cup water
3 large cloves garlic
1 tbsp tahini
Celtic salt to taste  
Method:
 
1. Place all ingredients in blender , and blend
until smooth. Keeps for 5 days in fridge. Garlic Linseed Dream
  Garlic Linseed Dream    
 
Linseed, also known as flaxseed, is a rich source of
omega 3 essential fatty acids. Because it comes from a
plant source, it is perfect for vegetarian
and vegan diets, although it benefits everybody . Ingredients:1 tbsp linseed/flaxseed, soaked in
1 cup of water overnight
10 cloves garlic
½ tsp Celtic salt
½ tsp maple syrup
½ cup lemon  juice
1 tsp basil
½ tsp oregano
½ tsp marjoram
½ cup olive oil  
Method:
 
1. Blend linseed/flaxseed, garlic, Celtic salt, maple
syrup and lemon  juice in a blender until smooth. 2. Add herbs and oil and blend on low for a few
seconds. Parsley can be added to hide the
strong garlic flavour . Keeps for 5 days in fridge. Chapter 14
About the Author
 
 
Barbara O’Neill was born in 1953 in Ingleburn, New
South W ales. Barbara was born into a conventional
Australian home and she was the second child with one
older brother and three younger sisters. Her father
owned and operated a Shell Service Station at Lugarno,
NSW , and Barbara had the misfor- tune to see her
mother die at the young age of 51 from rheumatoid
arthritis. Barbara’ s first work on leaving school was as a
hairdresser and some years later trained and worked asa psychiatric nurse at North Ryde Psychiatric Hospital. Barbara’ s journey into natural health commenced when
her first child Emma contracted whooping cough and
spent 6 weeks in hospital. This became the motivation
for Barbara to search out the cause, find a remedy and
live a life- style that would prevent this from happening
again. With her partner , she embraced an alternative ‘hippie’
lifestyle and moved from Sydney to a north NSW
rainforest area west of Cof fs Harbour . Removed from close proximity to conventional medical
facilities Barbara studied health and home schooled her
six children. Her reputation grew as a ‘healer ’ and
people brought their sick children to her for advice and
assistance, and she became locally known as ‘earth
mother ’. In addition to her passion for health, Barbara embraced
Christianity at 26 years of age. This put her on a new
path to look at the human body in the light that it is not a
product of random uncontrolled evolution, but that it was
intricately  designed with all its in-built mechanisms to
self-heal. Barbara was particularly inspired by the health writings
of a 19th century female writer Ellen G White. After 12 years of living in a rainforest, and in a dif ficult
relationship, Barbara left the marriage and moved closer
to civilisation to allow her older children to obtain  work. Barbara’ s interest in health knowledge led her to study
and obtain  a Diploma in Naturopathy in 1994 and later
in 2005 as a Nutritionist. Barbara’ s real heal- ing
success springs from the knowledge of the body’ s ability
to heal itself, and then working ‘with’ the body to achieve
the healing response. After her marriage breakdown in 1993, Barbara put her
energies into raising her children and in 1996 moved to
Queensland where she worked at Living V alley Springs
Health Retreat as a Naturopath. It was here she
renewed an old friendship with the Retreat Business
Manager Michael O’Neill and they were married in
October 1997. The following year , Barbara and her family of now eight
children, (Michael had two children), moved to
Narbethong, V ictoria where they started a health retreat
as a non-profit organisation. They continued there for
nearly six years, and in 2003 relocated to their new
property near Bellbrook, NSW . They then started their
new venture, Misty Mountain Health Retreat. Over the years Barbara has become a highly sought-
after health lecturer , as people appreciate her common
sense approach to health problems. Barbara’ s lecture
series have circulated around the globe via video, DVD
and Y ouTube. They have touched the lives of hundreds
of thousands of people, and have brought relief to
thousands of suf fering individuals as they embrace the
simple  and powerful laws of health. Currently the Health Director of Misty Mountain Health
Retreat, Barbara’ s great passion and life work lies in the
educating of people in the correct health principles that
lead to longer , healthier and happier lives.
669324080-Barbara-O-Neill-Self-Heal-by-Design-The-Role-of-Micro-Organisms1.txt
Summarize the following text section accurately and concisely. Maintain specific details and numerical information, and use anti-repetition mechanisms:

        W e give it orders
which make no sense. ”—Henry Miller
 
Some of the crazy orders are the taking into the body
of poisonous substances that are mistakenly viewed as
safe. The dictionary definition of temperance is not to take
anything into the body that will harm it and to take in
moderation all good things. Alcohol, caf feine in all its forms, refined sugar, tobacco,
drugs, chemicals, heavy metals and even too
much good food cause an acidic condition in the body. Eliminating this list from the diet is essential in
maintaining the body’ s correct pH balance. Alcohol:  A neurotoxin, or brain poison. Nerve cells are
all through the human body with the greatest
concentration being in the brain and spinal cord. When
alcohol is taken, it directly inhibits the healing powers of
the body. It is extremely acidic and fungus loves it. Caffeine : One of the most alarming things about this
highly toxic, highly addictive drug is its availability. This
lulls a person into thinking that it is safe. Nothing couldbe further from the truth. The lift it gives is a delusion as
it comes with a guaranteed drop. This is one of the
reasons it is so addictive. Another reason is caf feine’ s
effectiveness in disrupting brain chemistry by the
dropping and rising of dif ferent neurotransmitters
(chemical messengers). Due to the disruption of the
neurotransmitters in the brain, the nerve cells attempt to
compensate in an ef fort to try and maintain the precision
balance that proper  brain function requires. This
explains the terrible headaches that are experienced
when the caf feine is stopped. Caf feine creates an
extremely acidic condition in the body. Sugar:  The refining of sugar cane produces an
extremely dangerous, highly acidic substance called
sucrose  or sugar. This toxic acid is a highly addictive
drug. The truth of this is witnessed when the drug is
withdrawn. It not only is the single most responsible
substance for fungal growth, but it also creates the
highly acidic environment that fungus loves. Eating this
stuff is like rolling out the red carpet and saying to
fungus, “Come right on in. ”
 
Tobacco:  The presence of gases produced by
smoking cigarettes is one of the most powerful ways
to inhibit oxygen availability in the cell. This
deprivation of oxygen to the cell is an open invitation
to fungal development, whether you are the smoker
or whether you are a passive smoker. This and the4000 chemicals contained in the cigarette all
contribute to a very acidic condition in the body. Drugs:  The body does not know the dif ference
between legal and illegal drugs. All create an acidic
condition. Chemicals:  Never in the history of mankind have
human beings been subject to so many chemicals. The
body stores many of these toxic substances in our fat
cells. Everyone can do something to reduce their contact
with chemicals as they all have an acidic ef fect on the
body. Some simple tips—eat organically grown food and
use only biologically safe cleaning products for house,
clothes and body. HABIT 4: Rest
 
“Early to bed and early to rise makes a man healthy,
wealthy, and wise. ”
 
“Sleep is the golden chain that binds health  and our
bodies together. ”
—Thomas Dekker
 
Too much sleep and too little sleep can both create an
acidic condition in the body. Remember the old saying “an hour before midnight is
worth two after midnight”. Allow science to explain thiswise counsel. There is a small gland in the base of your brain called
the pineal gland. Light and dark signals are fed through
the optic nerve to a control centre in the brain where the
body clock is located. The body clock communicates
with the pineal gland. This gland releases four hormones
between the hours of 9 pm and 2 am. Serotonin —this is the mood horm one. The more
serotonin you have, the happier you will feel. Epithalamin —increases learning capacity and
slows down ageing. Arginine V asotocin —has an effect on sleep and
pain. This is the hormone that puts you into a
deep sleep and is also your built-in painkiller. Melatonin —responsible for rest and
rejuvenation. The pineal gland receives clear signals when the eyes
experience sunrise, sunshine, sunset and the dark night. If you are having trouble sleeping, you can reset your
body clock by putting your alarm clock on so that you
wake just before sunrise. Experience the setting sun too. The cells of the body regenerate at twice the rate when
sleeping. Early nights ensure this promised restoration
and this is the sleep that alkalises the body. The Bible states, ‘the sleep of a labouring man is
sweet. ’ The physical exhaustion created by physical
exercise induces a deep, sweet sleep. There is one organ of the body that is dependent upon
periods of rest, but that luxury is rarely allowed it—the
stomach. Humans have one stomach that takes three to
four hours to digest a meal. After this, the stomach likes an hours rest. This rest-
time is used to replace and replenish digestive enzymes
in preparation for the next meal. The stomach also likes to sleep when the rest of the
body sleeps. For this request to be granted, the evening
meal needs to be the lightest meal of the day. To be able
to achieve this, breakfast and lunch need to be more
substantial. As the old saying goes, “Eat breakfast like a king, lunch
like a queen, and tea like a pauper. ” Or reckon breakfast
like gold, lunch like silver, and tea like lead. Considering all this, it is highly recommended that
approximately five hours be left between meals. With the
inclusion of fibre, protein and healthy fats at the first two
meals, this time frame is easily accomplished, especially
when water is drunk between meals. HABIT 5: Exercise
 
“More people rust out than wear out. ”—Bishop
Richard Cumberland
 
Too much exercise and too little exercise can both
create an acidic condition in the body. Stagnant pools
breed disease and stagnant bodies breed disease. Strength comes through exercise, and activity is the
very condition of life. Exercise is the most ef fective way
to increase oxygen availability to every cell in the body
and oxygen alkalises. Cancer cannot live in the presence of oxygen. In today’ s fast paced world many people are becoming
very inactive. W e have so many devices designed to
save time and energy that the human brain is being
used far more than the body. This has resulted in the
human body losing an alarming amount of tone, strength
and oxygen. Most people don’t move the body enough
to receive adequate oxygen. The body runs according to precision balance, and
balance must be maintained by equal brain and bodyactivities. Self healing is possible when it is understood that God
designed the living machinery to be in activity daily; in
that activity is its preserving power. For exercise to be a preservative, it must contain at
least 20 minutes aerobic activity. Aerobic exercise is
anything that increases the heart rate and respiration. Twenty minutes of aerobic exercise activates the release
of the human growth hormone. The human growth
hormone (HGH):
 
 Increases the body’ s ability to utilise protein  Stops burning glucose as fuel and instead burns
fat as fuel  
Releases an enzyme in the cell which triggers
the release of adipose fat stores
 
Increases the circulation of the blood to the skin. It is the release of the HGH that athletes rely on to give
them a power boost in their physical feats. Understanding the ef fect this hormone has on the body
explains why exercise gives such a healing boost. Part
of this is the alkalising ef fect. Half an hours exercise a day keeps the human body in
good working order. One hour of exercise a day will
reverse major problems, for example, fungal problems
and cancer. This can be 2 x 30 minute spots or 1 x 30
minute plus 2 x15 minute spots. The best exercises are walking, swimming and
gardening as they use every muscle of the body. Not only the heart, lungs, bones and muscles are
strengthened by exercise, but the internal organs are
also toned and strengthened to perform their work. Perfect health requires perfect circulation. Exercise isthe only way to ef fectively increase the circulation of the
body. HABIT 6: W ater  
“Water is the basis of life, and the blue arteries of the
earth. ” —Sandra Postel
 
Water alkalises. Many people experience an acidic
condition in their body because of dehydration. Approximately two to three litres of water is lost from the
average-sized human body every day. We have no
reserve tank on the back, the only water that goes in is
the water we put in. T wo to three litres of pure water
must  be taken into the body every day to replace this
loss. An increase in physical activity and very hot days
may demand more. Water is best taken between meals. Cease half an hour
before the meal, and resume two hours after the meal. This allows the digestion to perform its work unhindered. It is very important to be well hydrated when beginning
to dine. Water drunk with meals dilutes hydrochloric acid, which
the body needs to be able to digest protein. The cells of the body are able to accept the water more
easily when the water is taken little by little throughout
the whole day. When water intake  is increased, sodiumloss can increase and so it is essential to ensure
adequate salt intake  as well. The magnesium contained
in the celtic salt increases the delivery of water into the
cell. HABIT 7: SAL T
 
“Salt is born of the purest of parents: the sun and the
sea. ” —Pythagoras 580bc
 
Sodium is the third most vital element needed for life. Sodium should be taken into the body the way it is found
in nature. The largest concentration of sodium is found
in sea water. Sea water contains 92 minerals. Celtic and Himalayan salt are both unrefined sea salts
that contain approximately 82 minerals. The table salt or
common salt that is found on the supermarket shelf
contains only two minerals—sodium and chloride. This is
a harsh salt and a dangerous salt because it causes an
electrolyte imbalance by bringing sodium into the body in
an unbalanced way. If sodium chloride were to be
injected into the body, the person would die. The human body requires sodium in a balanced state,
the way it is found in nature, accompanied by a host of
other minerals. When sodium is taken in this form it has
an alkalising ef fect in the body, and ensures a proper
mineral balance. Y ou see, our tears are salty, our bloodis salty, our urine is salty, and the baby in utero swims in
salt water. The unrefined salts quoted contain three magnesiums
—magnesium chloride, magnesium sulphate and
magnesium bromide. These three magnesiums go on
patrol around the body tissues looking for excess
sodium to eliminate. Refined salt, which contains two minerals, sodium and
chloride, has a very acidic ef fect on the body. HABIT 8: Mental Health. “Against the assault of laughter, nothing can
stand. ”—Mark T wain
 
“A merry heart doeth good like a medicine:
but a broken spirit dries up the bones. ”—Proverbs
17:22
 
Laughing creates a merry heart and science tells us
that healing hormones are released when we laugh. The previous lifestyle habits mentioned create a
nutritionally stable and strong physical body. This gives
a foundation that ef fectively empowers a person to deal
with stress. A positive attitude, a merry heart and trust in Divine
Power can all do much to contribute to peace in the soul. The Bible says, “Thou wilt keep him in perfect peace, he
whose mind is stayed on Thee, because he trusteth in
Thee” (Isaiah 26:3). That soothing picture spells alkaline. Faith is the alkaline emotion, while fear is the acid
emotion. Grief, anxiety, discontent, remorse, guilt, resentment,
distrust, all tend to break down the life forces and invite
decay and death into the body. This alarming picture
spells acid. Our emotions af fect us physically; fear and its
associated emotions can compound and even create
disease, while faith with its accompanied emotions can
heal. Faith is an inseparable companion of hope. “Faith
is the substance of things hoped for, the evidence of
things not seen” (Hebrews 1 1:1). Hope sees the invisible; feels the intangible; and
achieves the impossible. “God has not given us the spirit
of fear, but of power, love and of a sound mind” (2
Timothy 7:1). In the last decade, science has discovered that the
brain can be rewired. This means that even the most
negative and fearful person can become positive and of
great faith. T o do this we need to be diligent in ensuring
that the most positive and uplifting information is planted
in the garden of our minds. Make sure no weeds get in. Chapter 1 1
The Stomach's Secret W eapon: Hydrochloric acid
and digestion  
 
 
“Sweet to the mouth, bitter to the stomach; bitter to
the mouth, sweet to the stomach. ”—Anonymous
 
One of the most powerful weapons of our self-healing
body is Hydrochloric acid (HCl). Hydrochloric acid is an
enzyme that is made in the liver and released into the
stomach when food is introduced into the mouth. It is an
essential component when conquering yeast and fungus
problems in the body as HCl is a potent fungicide. When
HCl levels are at optimum levels, a portion is absorbed
into the bloodstream. The entrance of HCl into the blood
spells death to blood-borne fungus. Current research reveals that after the age of 20, most
people lose 10 percent of their digestive enzymes per
decade. Our food needs to literally swim in the enzyme pool in
the stomach—ideally 3200mg to 4000mg of HCl per
meal. Most people suf fer from so-called ‘acid stomach’ (reflux
and indigestion) because of low amounts of HCl. This
causes the food to linger in the stomach too long in an
insuf ficiently digested state, which in turn results in the
food beginning to ferment. It is this fermentation that
produces the acid condition, and the accompanying
bloating. The liver is the organ that is responsible for the
production of the main digestive enzyme—hydrochloric
acid. T o do this, the liver requires two cups of water, the
day before, per meal. T wo cups of water on T uesday, for
Wednesday’ s breakfast, and another two cups T uesday
for W ednesday’ s lunch, and so on. Thus dehydration is a
big contributing factor to digestive impairment. The water
required by the liver to produce W ednesday’ s HCl must
be drunk on T uesday, approximately two cups per meal. The liver has a measuring stick for the amount of HCl
to be produced per meal. The measuring stick for lunch
is given by the amount of HCl that was released for
breakfast. Hydrochloric acid functions include:
 
Converting pepsinogen  to pepsin, which is the
proteolytic enzyme that breaks down protein
 Opening interior bonds of the protein structure  to
aid access from pepsin
 
Releasing various nutrients from organic
compounds (food)
 
Acting as a bactericide and fungicide agent that
kills bacteria and fungi that may come in with
food. In the ideal environment of 3200mg to 4000mg of HCl
per meal, residues of this powerful enzyme can be
absorbed into the blood and aid in the destruction of
yeast and fungus in the blood. Gastrin is a
gastrointestinal hormone that:
 
Stimulates the release of hydrochloric acid (HCl)
and other digestive enzymes
 
Causes cell growth in the stomach wall
 
Increases gastric motility (movement). Gastrin is released by the G cells in the stomach. This
release occurs in response to:
 
Different foods entering the stomach
 
Distension of the stomach
 
Partially digested prote in reaching the lower part
of the stomach
 
 HCl coming in contact with the mucosal lining of
the stomach. How to aid in the production of hydrochloric acid
 
Following are some tips that aid in the production and
maintenance of suf ficient amounts of HCl. 1. Drink 2 litres water daily between meals. Stop 30
minutes before meals and resume two hours 
later. Taking  water with meals dilutes HCl, whichin turn  inhibits its digestive  and
antibacterial/fungicidal activity. Dehydration
inhibits the release of gastrin  at meal times. Dehydration prevents the liver from produc ing
adequate HCl. The body should be well-
hydrated when you sit to eat. 2. Drink lemon juice. Lemon just before or with
meals increases HCl activity. 3. Include protein in the first few mouthfuls of food
consumed at a meal. When partially digested
protein reaches the lower part of the stomach it
initiates the release of more gastrin.
The dictionary definition of temperance is not to take anything into the body that will harm it and to take in moderation all good things.
What is the definition of temperance, according to the text?
The text does not explicitly state a recommended amount of water intake per day, but it does mention that approximately two to three liters of water is lost from the body every day.
What is the recommended amount of water intake per day?
The liver is the body's project manager and master chemist, responsible for detoxifying the body and producing essential enzymes.
What is the purpose of the liver, according to the text?
The text recommends rinsing legumes multiple times before cooking and soaking them overnight.
What is the recommended way to prepare legumes for cooking?
The text does not explicitly state a recommended duration for a liver cleanse, but it does mention that it may need to be repeated several times, especially if the body is quite ill.
What is the recommended duration of a liver cleanse, according to the text?