Ginger is
high in antioxidants and also has 
anti-
inflammatory
 properties, which means it
may be useful in fighting heart disease,
cancer, Alzheimer’s disease and arthritis. Ginger may be a powerful weapon in the
treatment of ovarian cancer. A study
conducted at the University of Michigan
Comprehensive Cancer Center found that
ginger powder induced cell death in all
ovarian cancer cells to which it was
applied. Another study at the University of
Minnesota found that ginger may slow the
growth of colorectal cancer cells. A
component of ginger suppressesmetastasis (i.e. stops the spread) in any
type of cancer cell including leukaemia,
skin, kidney, lung and pancreatic cancer
cells – one of the most exciting and
powerful health benefits of ginger. Ginger can also be used in treating the
common cold. By adding a few slices to
hot water with lemon and honey, it helps
to ease congestion and cleanses the body. Mint
Mints are widely used as digestive aids in
the form of teas and are important for their
culinary uses. Certain mints, especially
peppermint, have some of the most potentantioxidant properties of all spices. These
include rosmarinic acid, which inhibits
plaque formation in the arteries. Mints
also contain limonene, which provides
protection against some cancers. The
strong and refreshing aroma of mint is an
excellent and quick remedy for nausea. Many people keep mentha oil or mint
flavoured products with them to avoid
nausea, particularly when they are
travelling. Mint balms or mint oil, when
rubbed on the forehead or nose, give quick
headache relief. While mint oil is a good antiseptic, mint
juice is an excellent skin cleanser. It
soothes skin, cures infections, itching, etc.,
and is also good for acne. Its antipruriticproperties can be used for treating insect
bites such as those from mosquitoes,
honey bees, hornets and wasps. Being a
germicidal and breath freshener, it takes
care of oral health by inhibiting harmful
bacterial growth inside your mouth. Current research shows that enzymes
present in mint may help cure cancer
because of their anti-cancer properties. The phytonutrient, perillyl alcohol, is
believed to prevent colon, skin and lung
cancer. Another peculiar property, which
is very much contrary to mint’s cooling
and soothing effects, is that it induces
sweating if consumed during fever,
thereby curing it. Mint juice can be
applied to burns to heal and soothe them.It is also beneficial in rheumatism and is
said to improve brain activity, although
there is, at present, insufficient proof. Mustard Seeds
Mustard seed is a powerful anti-microbial
agent which can kill E. coli bacteria,
listeria and other foodborne pathogens. Mustard seeds are a very good source of
selenium, a nutrient which has been shown
to help reduce the severity of asthma,
decrease some of the symptoms of
rheumatoid arthritis and help prevent
cancer. They also qualify as a good source
of magnesium. Like selenium, magnesiumhas been shown to help reduce the
severity of asthma, lower high blood
pressure, restore normal sleep patterns in
women having difficulty with the
symptoms of menopause, reduce the
frequency of migraines, and to prevent
heart attacks in patients suffering from
atherosclerosis or diabetic heart disease. Mustard seeds are also a very good
source of omega-3 fatty acids, iron,
calcium, zinc, manganese, magnesium,
protein, niacin and dietary fibre. They
contain high amounts of phytonutrients
called glucosinolates. The seeds also
contain myrosinase enzymes that can break
the glucosinolates apart into other
phytonutrients called isothiocyanates. Theisothiocyanates in mustard seeds have
been repeatedly studied for their anti-
cancer effects. In animal studies and
particularly in studies involving the
gastrointestinal tract and colorectal
cancer, intake of isothiocyanates has been
shown to inhibit the growth of existing
cancer cells and protect against the
formation of such cells. Mustard seeds may be added to hot ghee
(clarified butter used in Indian cuisine) to
lend a nutty flavour to many dishes. They
are also used as flavouring for vegetables
and lentils. NutmegNutmeg is used to flavour confectionary as
well as many savoury and sweet dishes. It
also has some traditional medicinal uses,
including as a treatment for diarrhoea. In
high doses, it has narcotic effects. Nutmeg provides several important
antioxidants, including eugenol which
inhibits platelet aggregation and oleanolic
acid which can lower blood lipids. It also
contains limonene which, as mentioned
previously, has preventive properties
against some cancers, and linalool which
has anti-cancer and antiviral effects. Nutmeg is known to have anti-
inflammatory properties and can be used
to treat joint and muscle pain. The oilworks particularly well for this when it is
massaged into the affected area. It is an
integral herb in Chinese medicine in
which it is used for stomach pain and
inflammation as well as reducing joint
swelling. Paprika
Paprika is unusually high in vitamin C.
Hungary’s Nobel Prize-winning Professor
Szent-Györgyi first discovered the vitamin
in paprika chilli peppers. The bell
(capsicum) peppers used for paprika
contain six to nine times as much vitamin
C as tomatoes by weight. High heat
degrades the vitamin content of peppers,meaning that commercially dried peppers
are not as nutritious as those dried
naturally in the sun. As an anti-bacterial agent and stimulant,
paprika can help normalize blood
pressure, improve circulation and
increase the production of saliva and
stomach acids to aid digestion. Saffron
Known as a golden and expensive spice,
saffron is indeed a very special and
precious spice with numerous health
benefits. It is particularly used in cooking
to add an aroma and spice to food as it hasthe quality of turning any dish into an
exotic one. Saffron has numerous health benefits. It
has long been used for improving
digestion and appetite, and the treatment
of kidney, bladder and liver disorders as
it helps improve circulation to the
digestive organs. Also, it coats the
membranes of the stomach and colon
thereby helping to soothe gastrointestinal
colic and acidity. Saffron is found to be
extremely beneficial for providing relief
from gas and acid related problems. It helps in treating various disorders such
as asthma, atherosclerosis, painful
menstrual periods and even depression,amongst others. The spice is considered
as a blood purifier and anti-inflammatory. It helps in relieving inflammation of
arthritis along with providing relief from
joint pains. It is also said to be a mild
sedative which can be used for insomnia
and even to treat depression. Cooking with saffron is popular in the
Middle East, Spain and Italy. It has a
wonderful aroma and also adds colour to
the food. Saffron contains carotenoids,
which are known to inhibit skin tumours
and improve arthritis in various
independent studies. The numerous active
constituents in saffron are also known to
bring about a positive effect on people
with neurodegenerative disorders andmemory problems. Massaging the gums
with saffron helps in reducing soreness
and inflammation of the mouth and tongue. Saffron is usually used in its dried form
and is expensive as a spice and as a
herbal supplement. When choosing saffron
as a herbal supplement, opt for whole
saffron threads as they tend to have more
medicinal properties than the powder. Saffron may have anti-cancer effects and it
also helps in lowering LDL (‘bad’)
cholesterol. Additionally, saffron acts as
an antispasmodic and is used in cough
suppressants. It also aids in the treatment
of whooping cough, acidity, headaches,
acne and urinary disorders among others.Research has found anti-cancerous
properties in saffron. This is primarily
due to antioxidants present in it which
provide protection against various kinds
of cancers such as leukaemia and ovarian
carcinoma, and which also provide
protection against coronary heart disease,
diabetes and hepatitis. Sesame Seeds
Sesame seeds are a good source of
manganese and copper. They are also a
good source of calcium, magnesium, iron,
phosphorus, vitamin B1, zinc and dietary
fibre. In addition to these important
nutrients, sesame seeds contain twounique substances: sesamin and
sesamolin. Both these substances belong
to a group of phyto-oestrogens called
lignans, and have been shown to have a
cholesterol-lowering
 effect in humans, and
to prevent high blood pressure and
increase vitamin E supplies in animals. Sesamin has also been found to protect the
liver from oxidative damage. Tahini
Tahini may be made from hulled or un-
hulled sesame seeds. The tahini made with
un-hulled sesame seeds is richer in
vitamins and minerals but is darker and
has a stronger flavour, so it may not suitsome recipes. Because the sesame seeds
are ground into a paste, tahini is easy to
digest, and within half an hour of its
consumption it provides the body with a
balanced supply of energy, vitamins and
minerals. Tahini, being rich in vitamins A, E and B,
biotin and choline is a nutritional
powerhouse. It is also 20 percent
complete protein making it a richer
protein source than milk, soy beans,
sunflower seeds and most nuts. Tahini has
one of the highest sources of methionine,
an essential amino acid, and also contains
lecithin, which reduces the levels of fat in
the blood and also protects against
environmental toxins such as nicotine.Tahini is also high in minerals such as
magnesium, potassium, iron and
phosphorus, and is an excellent source of
calcium. In fact, tahini is claimed to be the
best source of calcium there is and, unlike
dairy products that also supply calcium, it
is not mucous forming. Turmeric
Turmeric comes from the root of the
Curcuma longa plant and has a tough
brown skin and a deep orange flesh. Turmeric has long been used as a
powerful 
anti-inflammatory
 in both the
Chinese and Indian systems of medicine to
treat a wide variety of conditionsincluding flatulence, jaundice, menstrual
difficulties, bloody urine, haemorrhage,
toothache, bruises, chest pain and colic. Curcumin’s antioxidant actions, the main
phytonutrient in turmeric, enable it to
protect the colon cells from free radicals
that can damage cellular DNA, a
significant benefit particularly as cell
turnover is quite rapid in the colon,
occurring approximately every three days. Because of their frequent replication,
mutations in the DNA of colon cells can
result in the formation of cancerous cells,
so curcumin helps prevent them from
spreading through the body and causing
more harm. A primary way in which
curcumin does this is by enhancing liverfunction. Additionally, other suggested
mechanisms by which it may protect
against cancer development include
inhibiting the synthesis of a protein thought
to be instrumental in tumour formation and
preventing the development of additional
blood supply necessary for cancer cell
growth. Turmeric or curcumin is one of
the most-researched spices regarding
cancer. But curcumin is not 
well-utilized
by the body – it needs compounds like
piperine (from black pepper) to protect it
from being degraded by the body’s
digestive enzymes.Chapter 4
Healthy Sweeteners
There are a lot of sweeteners
out there on the market, some
good, others not so good. I have
chosen the two listed because of
their health benefits and low
glycemic index (GI).Agave Nectar
Agave nectar is a natural sweetener
similar to honey and can be used to
sweeten food and drink. This sweet syrup
is an ideal alternative to sugar and is a
healthier choice as it has a low glycemic
index (GI) of 27 as opposed to honey’s GI
of 83. The agave plant has long been cultivated
in the hilly, semi-arid soils of Mexico. Its
fleshy leaves cover the pineapple-shaped
heart of the plant, which contains a sweet
sticky juice. Ancient Mexicans considered
the agave to be sacred. They believed the
liquid from the plant purified body andsoul. According to Dr Sahelian, author of
several books including 
The Stevia
Cookbook
, agave contains saponins and
fructans, which have anti-inflammatory
and immune system-boosting properties,
including antimicrobial capability. Agave can now be found in many
supermarkets. I use agave nectar syrup
from The Groovy Food Company,
www.groovyfood.co.uk. You can get the
syrup and other products from this
company, from regular grocery and health
food stores like Tesco, Waitrose and
Holland & Barrett. More information on
agave can be found atwww.blueagavenectar.com. Manuka Honey
Manuka honey is a premium medical-
grade honey, exclusively found in New
Zealand. It has been discovered that this
unique type of honey has extraordinary
healing properties that are capable of
treating a wide spectrum of health
conditions such as ulcers, acid reflux,
acne, wounds, burns, eczema, MRSA
Staph infections, etc. According to
biochemist Peter Molan of the University
of Waikato, manuka honey is rich in
antibacterial properties. He and his
colleagues have also suggested severalbenefits of manuka honey, including
treatment of sore throats if taken orally. Manuka honey can be found in some
supermarkets and most health food shops.Chapter 5
Acid to Placid
By Samantha Russo
Digestive disorders are on the
increase and they are not alone:
degenerative and chronic
disorders are also on the
incline. Disorders like coeliac
disease, Crohn’s disease,
colitis, gastritis, fibromyalgia
and chronic fatigue syndrome
(CFS) are rapidly increasing innumber, and some of them are
fairly modern diseases that
were not really heard of 100
years ago. All of these, if not
treated, can lead to cancer. A lot boils down to our diets –
lacking in nutrients, with an
over-reliance on processed and
heavily-refined foods –
environmental pollution and
stress-filled days. All of these
elements are taking their toll on
our overworked systems. This lifestyle can lead to an
increase in the build-up of
mucous plaque, which coats thecolon, allowing bacteria to
breed and stopping essential
nutrients from being absorbed. To help avoid such problems
and to re-energise your health
with some gentleness, why not
begin a journey from acid to
placid? To begin with you may
experience some discomfort, but
that’s totally normal when your
body is readjusting to love and
tenderness. Here are the few
basic principles of ‘pain-free
eating’.Eat as much high water
content produce (fresh fruit
and vegetables) as possible
You know the saying, ‘You are what you
eat’. Well, my new saying is ‘Eat what
you are’. Our bodies are made up of
predominantly water and the following
indicates exactly how this is so:
• Saliva is 95 percent water
• Blood is 90 percent water
• Bone is 22 percent water
• Lean muscle tissue is 75 percent water
• Lymph is 94 percent water
• Lungs and brain are 80 percent waterAs the body is largely made up of water, it
is only obvious that it needs water to help
keep it healthy and functioning properly. This is not just about drinking the
minimum 8–10 cups of water each day,
it’s about eating foods that are naturally
full of water such as fresh fruit and
vegetables. They give your body the water
it needs to help keep all your tissues
hydrated and moist which is imperative in
creating and maintaining your health. So,
first, all the nutrients and vitamins found
in fresh fruit and vegetables are
transported to the intestines by the water
in those fruit and vegetables, where they
are absorbed and used by the body. Secondly, that same water that brought the
nutrients in also carries the toxic wastesaway from the body. As well as that, most
fresh fruit and vegetables are alkaline
foods, which help your body achieve and
maintain an alkaline pH (7.35). A few simple suggestions:
• Instead of potato with your lunch (chips,
etc), have carrot sticks or cucumber
and celery slices. • If you are still hungry at the end of a
meal, have seconds of tossed green
salad instead of anything else. • Make sure you serve a tray of raw
veggies at all parties. • If the children are hungry after school,
give them fresh fruit instead of cookies,
crisps or chips.• Add chopped celery, cucumbers, onions
and peppers to tuna or egg salad. • Take veggie dippers (cut carrots,
cucumbers, cherry tomatoes, broccoli,
cauliflower, celery, radishes, peppers,
courgettes) to work to nibble on
instead of bending to the vending
machine. Correctly combine your food
Stop looking for that magic pill that will
justify you eating chemical potions
designed to taste unbelievably delicious. If you exist mainly on 
nutritionally-
devoid
, chemical-laden junk and expect to
feel and look good or have more energythan a couch potato, think again. You need
to stop complaining and stop taking pills
for stomach problems, aches and pains
and high cholesterol (among other things). All this can be eliminated (or immensely
improved) by properly combining your
meals. If you suffer from a disease such as
cancer, heart disease, arthritis or diabetes,
listen here: your diet plays a major role in
the development and severity of those
diseases. Cancer cannot exist in a clean
environment! It can only survive in a toxic
environment. Waste that has not been
eliminated from the body makes your body
toxic. (Remember that fruit and vegetables
help to eliminate waste. )For example, uric acid is one of the most
potent poisons in existence – and high
protein foods (specifically animal
products) are a major source of it. When
uric acid settles in your joints, it leads to
arthritis. Uric acid does not exist in fruit
and vegetables. Basically, your body
needs to be fed with high water-content
foods. You absolutely cannot be healthy
and free from diseases without them. The concept of proper food combining has
been around since 1911, believe it or not. But it’s astounding how few people are
aware of it or the importance of it. The
idea was originated by Dr William
Howard Hay, a New York physician who
graduated from NYU Medical College in1891 and who spent 16 years specializing
in surgery. He then developed what is
often a fatal kidney condition called
Bright’s disease, and after having no
success with traditional medicine, he set
out to find alternative methods to cure
himself of the disease. He came up with
the idea of food combining, which
concerns itself with eating in such a way
as to be in harmony with the physiological
manner in which different foods are
digested by the human body. That is,
certain foods need an acid digestive
enzyme, whereas other foods need an
alkaline environment. So the two should
not be mixed if fast, efficient digestion is
to be achieved. Dr Hay cured his Bright’s
disease with this system of eating (nowcalled the Hay Diet) and went on to
become a famous author and lecturer. The concept of food combining has since
been adapted by many successful health
practitioners, researchers and advisors. So basically, our bodies digest different
foods in different ways. Fresh (non-
starchy) vegetables, since they are largely
made up of water, are a more ‘neutral’
type of food and pass through the stomach
quickly with little or no digestive enzymes
necessary. Starchy foods need an 
alkaline
digestive enzyme, which starts in the
mouth with the enzyme ptyalin and
continues in the stomach and small
intestine. Protein foods are digested by
acid, specifically, hydrochloric acid andpepsin secreted by the stomach. When an acid and an alkaline are mixed
together in a lab beaker, they neutralize
each other. The same concept applies in
your stomach: when acid and alkaline
digestive enzymes are mixed together in
your stomach, they neutralize each other
and, as a result, proper digestion is
seriously damaged or completely stopped. With no working digestive enzymes to
break it down, all that undigested food sits
there in your stomach for six, seven, eight
or even 14 hours and ferments, rots and
putrefies until it’s literally forced into the
small intestine (by your next meal). That
leads to gas, heartburn, cramps, bloating,
flatulence, diarrhoea, and the list goes on.All this takes huge amounts of energy, so
all you want to do is find the nearest place
to curl up for a snooze! Avoid processed foods and
cut down on animal products
There are endless studies documenting the
relationship between the consumption of
animal products (including all meats,
poultry, fish, milk, dairy products and
animal fats) and the development of
disease and obesity. High cholesterol is
publicized as being one of the primary
disease-causing factors. An interesting
fact, however, is that cholesterol does not
exist in plants. It is only found in thetissues of animals. Plus, plant foods are
naturally high in fibre and low in fat,
which are the most common
characteristics suggested as necessary for
a healthy diet. Animal products are high in
fat and low in fibre – the exact opposite of
what is considered ‘healthy’ by many
authorities. The most harmful and insulting to the
human body are processed foods of any
description. Basically, processed ‘foods’
are anything that comes in a jar, box, tin,
can or bag with mile-long, hard to
pronounce ingredients. Many have an
indefinite shelf life in your cupboards, and
they don’t go off within a few days of you
buying them the way ‘real food’ does.Processed foods start off with ‘real food’
ingredients … but then those ingredients
are completely destroyed and violated
through one or more processes such as
bleaching, fragmenting, heating, drying,
freeze drying, evaporating and so on and
so forth, until they in no way shape or
form bear any resemblance to the ‘real
food’ they started off as. Then various
chemicals are added that serve a plethora
of purposes – colouring, preservatives,
artificial flavours, appearance enhancers,
texture modifiers – plus some good old
vitamins and nutrients are thrown in for
good measure since the original ones in
the food have been processed out.Maintain an alkaline pH
Here is a brief explanation of what pH is
and the importance of making sure yours is
alkaline (7.35 is ideal). pH (potential of
hydrogen) is the measure of hydrogen ions
present in a solution. In non-biochemist
terms, that means how acid or alkaline
something is on a scale of 0–14, with 0 as
extremely acid, 14 as extremely alkaline
and 7 as neutral. Our blood naturally has a
pH of 7.365, that is, slightly alkaline. And
since blood is our life force nourishing all
our organs and tissues, it is crucial to
maintain its alkaline pH. Our pH is
primarily the result of the food we eat. Other factors like stress and exercise canaffect pH, but far and away the biggest
factor affecting pH is our diet. The good
news is that a perfect alkaline (about
7.35) is pretty easy to achieve and
maintain. There are just three steps. 1
. Check your pH regularly. You can
purchase a saliva or urine test kit from
most pharmacies and health shops. The
saliva test is less accurate and urine is
slightly more accurate. Alternatively,
you can have a blood test carried out
by a doctor, which is the most accurate
but also the most expensive. 2
. Drink loads of water – aim for at least
8–10 cups per day. Add a little lemon
juice to make it more alkaline. Water ishealthy and helps to flush away the
toxins. 3
. Eat a diet of at least 70 percent
alkaline foods and properly combine
all your meals. Fruit and vegetables
such as cabbage, celery, parsley,
spinach, tomatoes, summer squash, etc. are alkaline foods. A combination of
vegetables and proteins gives
abdominal comfort, e.g. fish with
vegetables. Chapter 6
Glossary
Here are definitions of some
commonly used words in this
book.Antioxidants
Antioxidants are molecules which can
safely interact with free radicals to
terminate the chain reaction before vital
molecules are damaged. Although there
are several enzyme systems within the
body that scavenge free radicals, the
principal micronutrient (vitamin)
antioxidants are vitamins E and C and
beta-carotene
. Additionally, selenium, a
trace mineral that is required for the
proper function of one of the body’s
antioxidant enzyme systems, is sometimes
included in this category. The body cannot
manufacture these micronutrients so they
must be included in our diets.Atherosclerosis
Atherosclerosis, also known as ‘hardening
of the arteries’, is a condition in which the
wall of an artery thickens as a result of a
build-up of fatty materials such as
cholesterol. Cholesterol
Cholesterol is a soft, waxy substance
found among the fats (lipids) in the
bloodstream and in all cells in the body. It
is an important part of a healthy body
because it is used to form cell membranes,
some hormones and is needed for otherfunctions. But a high level of cholesterol
in the blood is a major risk for heart
disease, which leads to heart attack. Cholesterol and other fats cannot dissolve
in the blood. They have to be transported
to and from the cells by special carriers
known as lipoproteins. There are several
kinds, but the ones to focus on are low-
density lipoprotein (LDL) and high-
density lipoprotein (HDL). LDL Cholesterol
Low-density lipoprotein is the major
cholesterol carrier in the blood. If too
much LDL cholesterol circulates in the
blood, it can slowly build up in the wallsof the arteries feeding the heart and brain. Together with other substances, it may
form plaque that can clog those arteries. This condition is known as
atherosclerosis. A clot that forms near this
plaque can block the blood flow to part of
the heart muscle and cause a heart attack. If a clot blocks the blood flow to part of
the brain, it causes a stroke. That’s why
LDL cholesterol is known as ‘bad’
cholesterol. Lower levels of LDL
cholesterol reflect a lower risk of heart
disease. HDL Cholesterol
High-density lipoprotein is a type of lipio
found in the body. It serves a number ofimportant functions, including scouring the
blood for excess cholesterol, removing the
excess to the liver, where it is broken
down so that the body can eliminate it. This type of cholesterol is sometimes
referred to as ‘good cholesterol’, because
of its positive health benefits. Free Radicals
Free radicals are atoms or groups of
atoms with an unpaired number of
electrons and can be formed when oxygen
interacts with certain molecules. Once
formed, these highly reactive radicals can
start a chain reaction, like dominoes. Their main danger comes from the damagethey can do when they react with
important cellular components such as
DNA or the cell membrane. Cells may
function poorly or die if this occurs. To
prevent free radical damage, the body has
a defence system of antioxidants. Glycemic Index
GI is a measure of the effects of
carbohydrates on blood sugar levels. Carbohydrates that break down quickly
during digestion and release glucose
rapidly into the blood stream have a high
GI; those that break down more slowly,
releasing glucose more gradually, have a
low GI.Homocysteine
Homocysteine is an amino acid in the
blood. Some studies have shown that too
much homocysteine in the blood (plasma)
is related to a higher risk of coronary
heart disease and stroke. Phytochemicals
Phytochemicals are non-nutritive plant
chemicals that have protective or 
disease-
preventive
 properties. There are more
than a thousand known phytochemicals. It
is well known that plants produce these
chemicals to protect themselves but recentresearch demonstrates that they can
protect humans against diseases too. Some
of the well-known phytochemicals are
lycopene in tomatoes, isoflavones in soya
and flavonoids in fruits. These have all
been mentioned in Chapter 1 on super
foods. Each phytochemical works differently. Here are some possible actions:
Antioxidants – Most phytochemicals
have antioxidant activity, protecting
our cells against oxidative damage and
reducing the risk of developing certain
types of cancer. Phytochemicals with
antioxidant activity include allyl
sulfides (found in onions, leeks,garlic), carotenoids (fruits, carrots),
flavonoids (fruits, vegetables) and
polyphenols (tea, grapes). Hormonal action – Isoflavones, which
are found in soya, imitate human
oestrogens
 and help to reduce
menopausal symptoms and
osteoporosis. Stimulation of enzymes – Indoles,
which are found in cabbage, stimulate
enzymes that make oestrogen less
effective and could reduce the risk of
breast cancer. Other phytochemicals
which interfere with enzymes are
protease inhibitors (soya, beans) and
terpenes (citrus fruits, cherries).Interference with DNA replication –
Saponins, found in beans, interfere
with the replication of cell DNA,
thereby preventing the multiplication of
cancer cells. Capsaicin, found in hot
peppers, protects DNA from
carcinogens. Anti-bacterial effect – The
phytochemical, allicin, found in garlic,
has 
anti-bacterial
 properties. Physical action – Some phytochemicals
bind physically to cell walls thereby
preventing the adhesion of pathogens to
human cell walls. Proanthocyanidins
are responsible for the anti-adhesion
properties of cranberry. Consumptionof cranberries will reduce the risk of
urinary tract infections and will
improve dental health.Recipes
Some of these recipes are mine
and some are from around the
world. I found that some recipes
are made differently in certain
regions. That’s not to say they
don’t taste good – having a
variety of different cooking
methods makes it more fun. I
have adjusted some of the
ingredients in the recipes to my
own taste; you can do the same,
but have fun with them. Enjoy!Oven Temperature
Conversions
This is an approximate conversion chart
between gas mark and electric ovens. It
should be accurate enough for all your
cooking needs, though keep in mind that
temperatures will vary between different
types, brands and sizes of ovens, and also
in relation to your location’s altitude,
temperature, humidity, etc.Chapter 7
Salads
I usually eat salads for lunch but
you could serve any of these
recipes as part of a dinner menu
as a starter. If you eat any of the
salads that contain fruit as a
starter, wait at least 20 minutes
after eating the salad, allowing
time for it to be digested, before
having your main meal.Arabic Salad
This salad is simple, healthy and
especially ideal for spring. Serves 2
 2 tomatoes, diced
 1 courgette, peeled and chopped
 ½ red onion, finely chopped
 1 tsp cumin
 1 tsp coriander, finely chopped
 ½ tsp cayenne pepper
 1 lemon, juiced
 1 tbsp water
 1 tbsp olive oil
 1 tsp flaxseed oil ½ tsp sesame oil
 Parsley to serve
1. Add the tomatoes, courgette and onion
in a salad bowl. 2. Mix the spices, lemon juice, water and
oils together and pour over the
vegetables. 3. Toss and refrigerate for 1 hour. Serve
with a few sprigs of parsley. Cucumber Salad
A cool, refreshing salad recipe –
delicious any time of the year. Serves 2–4 2 medium cucumbers
 1 red onion
 1 tomato, chopped
 5 sprigs of parsley, chopped
 2 tbsp fresh basil
 2 tbsp fresh mint
 1 tsp flaxseed oil
 1 tbsp olive oil
 1 garlic clove, minced
 1 tbsp balsamic vinegar
1. Slice the cucumbers and onion thinly
and place in a bowl. Add the chopped
tomato and parsley. 2. Chop the basil and mint and toss them
in. 3. Mix the oils, garlic and vinegar. Pourover the cucumber and toss together. Refrigerate for 1 hour and serve. Fruited Rice Salad on
Avocado Halves
The flavours of the rice, raisins, apricots
and avocado tossed with the dressing
makes this salad taste just exquisite. Serves 4
 225 g brown rice
 5 mm fresh ginger, finely chopped
 285 ml water
 3 tbsp white wine (add a bit more if
required!) 50 g raisins
 50 g dried apricots, chopped
 50 g almonds, chopped
 2 avocados
Dressing
 2 tbsp olive oil
 1 tbsp flaxseed oil
 1 lime, juiced
 1 tsp balsamic vinegar
 1 tsp maple syrup
 ¼ tsp curry powder
 ¼ tsp dry mustard
1. Mix all the dressing ingredients
together and set aside. 2. Put the rice, ginger and water in a smallsaucepan and boil for 15 minutes or
until the rice is just cooked. 3. Add the wine. Cover tightly and simmer
for 10 minutes on a low heat. 4. Add the raisins, apricots and almonds. Cover and let sit with the heat off for
15 minutes. 5. Mix in the dressing and refrigerate for 1
hour. 6. Just before serving, halve, seed and
peel the avocados. Fill each half with
the rice salad. Spoon extra rice salad
onto each plate and set the avocado
half in it. Grapefruit and Avocado
SaladThis versatile salad combines classic
flavours with a fresh twist. I
occasionally use an orange instead of
the grapefruit – it’s still yummy! Serves 2
 1 grapefruit
 1 small red onion, finely chopped
 1 tbsp dill, chopped
 1 tbsp olive oil
 1 tsp flaxseed oil
 1 lime, juiced
 1 head romaine lettuce
 1 ripe avocado
1. Section the grapefruit into a salad bowlwith the chopped onion, dill, oils and
lime juice. Refrigerate for 1 hour. 2. Chop the lettuce into bite-sized pieces,
cube the avocado and add to the
grapefruit mix just before serving. Mixed Vegetable Salad
I sometimes add a teaspoon of honey to
the dressing to give the salad a bit of a
twist. Serves 2–4
 1 head broccoli, chopped into florets
 1 head cauliflower, chopped
 2 carrots, sliced 1 red onion, chopped
 1 (200g) bag bean sprouts (mung bean
or mixed)
 Bok choy, chopped
 1 red bell pepper, chopped
 50g raisins
Health dressing
 1 clove garlic
 ¼ tsp mustard (optional)
 ¼ tsp parsley stalks, finely chopped
 1 tbsp extra virgin olive oil
 1 tsp flaxseed oil 1 tsp balsamic
vinegar
1. Crush the garlic, mustard and parsley
together, and then mix with the liquidingredients. 2. Place all the vegetables and raisins in a
salad bowl and toss with the health
dressing. Salat Katzutz (Chopped
Salad – Israeli Salad)
This is a signature dish, used mostly in
Israeli breakfasts. The vegetables should
be as fresh as possible. Serves 4
 1 cucumber, chopped
 2 firm and ripe tomatoes, chopped
 ½ red onion, finely chopped ½ red bell pepper, chopped (optional)
 4 sprigs of parsley, chopped
Dressing
 1 tbsp olive oil
 1 lemon, juiced
 Salt and pepper
1. Put the chopped vegetables in a salad
bowl. Peel the cucumber before
chopping if it is not organic, but this is
not essential. Chop the onion slightly
finer than the other vegetables. 2. For the dressing, mix the olive oil,
lemon juice, salt and pepper together
and pour over the vegetables. Toss and
refrigerate.African Fruit Salad
This combination of greens and fruit is
served in all parts of Africa. Serves 4
 200g spinach (preferably baby
spinach)
 2 heads romaine lettuce
 1 head lettuce
 1 fresh pineapple, cut into fingers
 2 fresh mangos, cut into strips
 1 fresh coconut, cut into strips
 1 orange, cut into strips with the skin
left on
 2 avocados, cut into strips and dippedin lemon
 1 lemon, juiced
 2 bananas, cut into chunks
 2 tbsp hazelnuts, chopped
 225g strawberries, halved
 3 limes, zested and juiced
 280ml mayonnaise
 150ml whipped cream
 2 tbsp honey or agave nectar
1. Stem, wash and tear into 
medium-sized
pieces all the greens and place in a
salad bowl. 2. Cut the pineapple into fingers and the
mangos, coconut and orange into strips,
leaving the skin on the orange. Cut the
avocados into strips and dip them inlemon juice. Cut the bananas into
chunks, dip them in mayonnaise and
coat with chopped hazelnuts. Cut the
strawberries in half. 3. Grate the limes and add the rinds and
lime juice to the mayonnaise, cream
and honey or agave nectar. 4. Mix the fruit together with the greens
and serve. Mango Salad
Serves 4–6
 2 mangos
 ½ fresh pineapple
 1 orange, juiced 1 lemon, juiced
 4 avocados (optional)
 225g strawberries
1. Cut the mangos and pineapple into 1 cm
cubes and place in a bowl. 2. Mix the orange and lemon juice together
and pour over the mango and
pineapple. 3. Peel, seed and halve the avocados. Place on plates and scoop fruit into
each half. 4. Garnish with strawberries and serve. Peri-Peri Chicken or Turkey
and Prawn Mango Salad
(Nigerian)I tried this for the first time at a friend’s
dinner party and I just had to include it
in this book. Serves 4
 2 (200 g) chicken breasts (or turkey)
 225 g large king prawns
 Peri-peri sauce
 2 large mangos, firm and ripe
 2 large avocados, firm and ripe
 2 sweet red peppers (pimento)
 200 g cherry tomatoes
 Rocket salad
 ½ red onion
Dressing 2 tbsp olive oil
 1 lime, juiced
 1 bunch coriander, chopped
 Salt and pepper to taste
1. Cut the chicken into strips. 2. Marinate the chicken and prawns in
peri peri sauce. 3. Sauté the prawns until cooked. 4. Grill or bake the chicken until cooked
through, then set aside to cool. 5. Cut the mangos and avocados into
strips. Chop the red peppers and cut the
tomatoes in half. 6. Wash the rocket leaves and place in a
bowl. Add all the other ingredients. 7. Mix the olive oil, lime juice, coriander,
salt and pepper. Pour over the saladand toss. Thai Tuna or Chicken Fruit
Salad
This salad is great with either tuna or
chicken. If your tastebuds cannot handle
chilli, use less or leave it out altogether. Serves 4
 8 lettuce leaves (use different kinds)
 2 tbsp coriander, chopped
 2 tbsp fresh mint, chopped
 1 orange, peeled and sectioned
 1 can tuna or 1 chicken breast, cooked
and shredded 225 g red seedless grapes, halved
 ½ cucumber, sliced
 1 small red onion, thinly sliced
Dressing
 Zest of 1 lime
 Juice of 2 limes
 3 garlic cloves
 2 serrano chillies, halved, seeded and
cut into pieces
 1½ tbsp fish or soy sauce
 1 tbsp honey or agave nectar
 5 tbsp cashews, chopped
1. Place half the lettuce in a bowl or on a
platter. Tear the rest of the lettuce
leaves into bite sizes and add to thebowl or platter. 2. Sprinkle the coriander and mint over
the lettuce leaves. 3. Add the orange, tuna or chicken, grapes,
cucumber and red onion. Refrigerate
this while you make the dressing. 4. Grate the lime zest into a blender or
food processor. Add the garlic,
chillies, lime juice, fish or soy sauce
and honey or agave, and blend until
smooth. 5. Pour the dressing over the salad. Garnish with cashews and serve. Indonesian Rice Salad
Adjust the sweetness of the dressing to
your own personal taste.Serves 4–6
 250 g brown rice, cooked
 5 tbsp peanut oil
 3 tbsp sesame oil
 1 orange, juiced
 1 garlic clove
 ¼ tsp cayenne pepper
 2 tbsp soy sauce
 1 tsp salt
 2 tbsp apple cider vinegar
 1 can pineapple, crushed
 3 spring onions, chopped
 1 celery stalk, chopped
 110 g bean sprouts
 110 g raisins
 110 g peanuts, chopped 110 g cashew pieces
 2 tbsp sesame seeds
 1 green pepper, chopped
 1 red pepper, chopped
 225 g water chestnut, minced
1. Put the cooked rice in a large bowl. 2. Add the oils, orange juice, garlic,
cayenne pepper, soy sauce, salt,
vinegar 
and pineapple and mix well. 3. Mix in the spring onions, celery,
sprouts, raisins, peanuts, cashews,
sesame seeds, peppers and water
chestnuts. 4. Refrigerate for 1 hour, allowing the
salad to chill and marinate. Sesame-Spinach Salad
(Shigmchi Namul – Korean)
Use this salad as an accompaniment to
grilled chicken or fish. Serves 2–4
 200 g bag of spinach
 1 litre water
Dressing
 ¼ tsp salt (optional)
 ½ tsp honey or agave nectar
 1 tsp soy sauce
 2 tbsp sesame oil
 2 tsp sesame seeds1. Wash the spinach and remove the stems. 2. Bring the water with a little salt to a
boil. Blanch the spinach in the hot
water and then remove to an ice water
bath. 3. Drain the spinach when cool and
squeeze it by hand to remove excess
moisture. Transfer to a cutting board
and chop with a knife. 4. Mix the salt, honey or agave nectar, soy
sauce and sesame oil in a bowl, and set
aside. 5. Toss the spinach and dressing in a bowl
and garnish with sesame seeds. Asian Twisted Rice Salad
A nutritious Asian salad that can beserved hot or cold. Serves 4
 250 g brown or Thai rice, cooked
 1 carrot, chopped or shredded
 2 spring onions
 2 celery stalks, chopped
 1 apple, cored and chopped
 110 g Chinese peas cut horizontally
into 1 cm pieces
 50 g peanuts, chopped
Dressing
 8 tbsp olive oil
 2 tbsp soy sauce
 1 lemon or lime, juiced 1 tsp dark sesame oil
 1 garlic clove, crushed
1. Put all the vegetables and fruit in a
salad bowl and toss with the cooked
rice. 2. Sprinkle with half the nuts, leaving the
rest for garnishing. 3. Whisk the olive oil, soy sauce, lemon
juice, sesame oil and garlic in a small
bowl. 4. Add half the dressing to the salad and
taste. You might require more dressing
depending on the type of rice used. 5. Garnish with the remaining nuts. Indian Tomato SaladThe dressing for this salad gives a divine
taste of India. Serves 2
 4 tbsp olive or grapeseed oil
 2 tbsp wine vinegar
 1 lime, juiced
 1 garlic clove, crushed
 1 tsp Dijon mustard
 ¼ tsp ground cumin
 ¼ tsp salt
 ¼ tsp ground black pepper
 5 sprigs fresh mint, chopped
 2 large tomatoes, sliced
 1 red onion, thinly sliced
 ½ cucumber, thinly sliced1. In a large bowl, whisk together the oil,
vinegar, lime juice, garlic, mustard,
cumin, salt and pepper. 2. Stir in the mint. Add the tomatoes,
onion, and cucumber, and toss gently. 3. Garnish with additional mint leaves. Cover and refrigerate for up to 2 hours. 4. Serve as a side dish with any meal. It
goes very well with chicken or salmon. Greek Salad
Greek salad is a salad bar staple. When
it is prepared with proper ingredients it
encompasses everything that is good
about the simple food of the
Mediterranean.Serves 2
 1 head romaine lettuce, torn into bite-
sized pieces
 1 red onion, sliced
 1 cucumber, sliced
 4 tomatoes, sliced
 Kalamata olives
 Feta cheese, crumbled
Dressing
 4 tbsp olive oil
 1 lemon, juiced
 2 garlic cloves, crushed
 1 tsp dried oregano
1. Whisk together the oil, lemon, garlicand oregano, and set aside. 2. Put all the vegetables in a bowl. Add
the olives and cheese. 3. Pour the dressing over the salad and
toss. 4. Serve with pita and humous. Apple and Spinach Salad
I prefer to use gala apples for this, but
any type of apple is fine except Granny
Smith’s. Serves 2
 3 apples, peeled, cored and diced
 3 spring onions, chopped
 3 celery stalks, chopped 2 lemons, juiced
 4 tbsp mayonnaise
 4 tbsp tahini
 2 tbsp honey or agave nectar
 1 bunch spinach, torn into bite-sized
pieces (or 1 100 g bag)
 4 tbsp sesame seeds
1. Put the apples, onions and celery in a
large bowl. Sprinkle with the juice of 1
lemon to avoid discolouration, and set
aside. 2. In a blender or bowl, blend or whisk
the mayonnaise, tahini, honey or agave
and the remaining lemon juice until the
mixture thickens. 3. Mix into the salad. Cover and
refrigerate until it is time to serve.4. Just before serving, toss in the spinach
and garnish with sesame seeds. Greek Sweet Potato Salad
Use an additional lemon if required. Serves 2–4
 4 sweet potatoes
 1 red onion, sliced
 4 tbsp olive oil
 1 lemon, juiced
 2 celery stalks, chopped
 Salt and black pepper to taste
 5 sprigs parsley, chopped1. Boil the potatoes until tender and keep
them hot. 2. Place the onion in a large bowl. Sprinkle with salt and cold water and
allow to stand for 5 minutes. Then
drain. 3. Slice the potatoes and add to the
onions. Add the olive oil, lemon juice
and celery, and mix well to absorb the
dressing. 4. Season with salt and pepper and
garnish with parsley. Serve warm. Mechouia (Grilled Vegetable
Salad – Tunisian)
This traditional Tunisian recipe
combines grilled vegetables and hotchilli to make a delicious salad. This
recipe is ideal for barbecues. Serves 2
 2 large red bell peppers
 4 medium tomatoes
 2 large red onions
 1 small hot pepper
 1 can tuna
 4 tbsp feta cheese, crumbled
Dressing
 3 tbsp olive oil
 1 lemon, juiced
 1 tsp oregano
 Salt and black pepper to taste1. Grill the peppers, tomatoes and onions
in a hot oven at 200°C. Turn over once
and grill until soft. Remove from the
oven and cool. 2. Remove the seeds from the pepper and
chop all the vegetables into small
pieces. 3. Place the vegetables on a serving
platter and top with tuna and feta
cheese. 4. Whisk the olive oil, lemon juice,
oregano, salt and pepper, and pour
over the salad. Serve. Macedonian Salad
I know cabbage is not everyone’s
favourite vegetable but think of thenutritional benefits and vitamins. Serves 4
 ¼ head white cabbage
 ⅛ head red cabbage
 1 green pepper, chopped
 1 red pepper, chopped
 4 sprigs parsley, chopped
 2 celery stalks, chopped
 1 carrot
 2 tbsp olive oil
 ½ lemon, juiced
 Salt to taste
1. Cut the cabbage into thin strips and
place in a bowl.2. Add the peppers, parsley and celery. 3. Grate the carrot and add to the bowl. 4. Sprinkle with olive oil, lemon juice and
salt to taste. Mix well and serve. Vegetable and Pomegranate
Salad
Pomegranate makes this salad more
interesting and adds a bit of a twist for
your taste buds. Serves 2–4
 2 green bell peppers, cut into 1 cm
cubes
 4 large tomatoes, cut into 1 cm cubes 2 red onions, chopped finely
 2 cucumbers, peeled and cut into 1 cm
cubes
 ½ pomegranate
Dressing
 4 tbsp olive oil
 2 tbsp white wine vinegar
 ¼ tsp coarse salt and black pepper
1. Put the vegetables in a bowl. 2. Mix the olive oil, vinegar, salt and
pepper together. Add the dressing to
the salad and toss. 3. Hold the pomegranate over the salad. Using a spatula or spoon, release the
seeds and juice over the salad.4. Refrigerate for 1 hour before serving.Chapter 8
Dressings and Dips
It is easy to make your own
dressings and dips, try to be
creative – adjust the ingredients
in this section to your own taste. Just think, you are making your
own dressings that contain
absolutely no preservatives,
how fabulous is that!Salad Dressings
Healthy Dressing
 1 tbsp extra virgin olive oil
 1 tsp flaxseed oil
 1 tsp balsamic vinegar
 1 garlic clove
 ¼ tsp dry mustard
 ¼ tsp parsley, finely chopped
Mash the garlic, mustard and parsley
together. Mix with other ingredients. Use
this dressing with any salad. Lemon Mint Dressing 4 tbsp fresh mint, chopped
 4 tbsp fresh parsley, chopped
 1 lemon
 2 tbsp olive oil
 1 tsp flaxseed oil
Mix all ingredients together and use over
salad. Try it with cucumber salad. Asian Dressing
 1 lime
 3 garlic cloves
 2 serrano chillies, halved, seeded and
chopped
 1½ tbsp fish sauce or soy sauce
 1 tbsp honey or agave nectarCrush the garlic and mix in with all other
ingredients. Indian Style Dressing
 4 tbsp grapeseed oil
 2 tbsp white wine vinegar
 Juice of ½ fresh lime
 1 garlic clove
 1 tsp Dijon mustard
 ¼ tsp ground cumin
 ¼ tsp salt
 ¼ tsp ground black pepper
 2 tbsp mint, chopped
Crush the garlic with the mint and mix in
with the other ingredients.Greek Dressing
 3 tbsp olive oil
 1½ tbsp red or white-wine vinegar
 ½ tsp salt
 ¼ tsp oregano
 ¼ tsp freshly-ground black pepper
Put all ingredients in a small jar, close
and shake thoroughly. Chill before
serving. Sicilian Dressing
 4 tbsp extra virgin olive oil
 2 tbsp red-wine vinegar
 80ml water ½ tsp salt
 ½ tsp black pepper
 1 tsp oregano
 1 tsp garlic powder or 1 garlic clove,
crushed
Put all ingredients in a jar and shake
thoroughly. Dips
Red Pepper Dip
 3 red peppers
 2 tbsp fresh lemon juice
 2 tbsp fresh parsley 1 tbsp olive oil
 Salt to taste
1. Cut and deseed the red peppers. 2. Bake them in the oven on a low
temperature for about 20–25 minutes. Then remove the skin. 3. In a food processor, blend the peppers,
lemon juice, parsley, olive oil and salt. 4. Serve with any veggie sticks such as
carrots or cucumbers. Salsa Dip
 5 tomatoes, chopped
 1 jalapeno pepper, chopped
 1 red bell pepper, chopped 2 tbsp coriander, finely chopped
 2 tbsp parsley, finely chopped
 1 small red onion, finely chopped
 2 garlic cloves, crushed
 1 tsp balsamic vinegar or lemon juice
Mix all ingredients together, chill and
serve. Yellow Split Pea Dip
 250g dried yellow split peas, rinsed
and drained
 ¾ tsp salt
 ½ tsp black pepper
 1 litre water
 1 onion, chopped 2 tbsp extra virgin oil
 1 tomato, finely chopped
 1 red bell pepper, finely chopped
 1 tbsp fresh parsley, chopped
1. Put the split peas with a pinch of salt
and black pepper in a saucepan. Pour
in enough water to cover the peas by
2½ cm and bring to the boil. Reduce
the heat to medium and simmer,
uncovered, stirring occasionally and
adding more water, a little at a time, if
it gets too thick before the peas get soft
which takes about an hour. 2. Mash the peas and allow to cool. 3. Stir in half the onion, oil and remaining
salt and pepper. Spread this purée out
in a shallow bowl.4. In a small bowl, mix the remaining
onion, tomato, red pepper and parsley. Sprinkle over the purée.Chapter 9
Soups
Soups are very nutritious and
warming, especially during
winter.Mixed Vegetable Soup
This is a delightful and nutritious winter
warmer, but it’s also great at any time. Serves 2–4
 1 tbsp olive oil
 2½ cm ginger, crushed
 1 garlic clove, crushed
 2 carrots, finely chopped
 1 head cauliflower, chopped
 50g broccoli, chopped
 1 red pepper, chopped
 ½ head cabbage, finely chopped
 5 green beans, chopped
 600 ml water 2 potatoes, chopped
 ½ tsp soy sauce
 ¼ tsp red chilli powder
 1 medium onion, chopped
 ½ tsp honey or agave nectar
1. Heat the oil in a saucepan. Add the
ginger and garlic, and cook for 1
minute. 2. Add all the vegetables except the
potatoes and onion. 3. Add salt and stir-fry for 4–5 minutes or
until the vegetables are cooked. 4. Pour in the water and bring to the boil. 5. Add the potatoes, soy sauce and chilli. Boil until the soup becomes thick and
transparent. 6. Finally, add the chopped onion andhoney or agave nectar and boil for
another 2–3 minutes. Serve hot. Saffron-rich Soup (Middle
Eastern)
This soup is full of interesting
combinations of flavours. Saffron is an
expensive and rich golden spice, which
has several health benefits such as
improving blood circulation and anti-
cancer and antioxidant properties. Serves 4–6
 4 tbsp olive oil
 2 medium onions, chopped 2 fennel bulbs, chopped
 3 garlic cloves, crushed
 1 tsp saffron
 1 tbsp boiling water
 125 ml white wine
 50 g fresh basil, shredded
 1 kg tomatoes, finely chopped
 450 ml water
 Salt and black pepper to taste
 100g shredded basil to garnish
1. Heat the oil in a large pot. Sauté the
onions, fennel and garlic over a
medium heat for about 10 minutes. 2. Crumble and soak the saffron in 1 tbsp
of boiling water for 5 minutes. 3. Pour the wine and soaked saffron, intothe onions, fennel and garlic, then stir
in 50 g of basil. Bring to a boil, then
reduce the heat and simmer for a
minute or two. 4. Add the chopped tomatoes and water. Bring to a boil, reduce the heat and
simmer for about 30 minutes, partially
covered. 5. Before serving, add salt and black
pepper to taste, then stir in the basil. Serve hot. Shrimp Soup (Portuguese)
Packed full of vegetables and flavour,
this soup can be served as a substantial
first course. By adding some more
shrimps, you have a whole meal. I preferto use jumbo shrimps. Serves 4
 2 tbsp olive oil
 1 onion, coarsely chopped
 2 garlic cloves, crushed
 2 cans of tomatoes, deseeded and
chopped, reserving juice
 4 portobello mushrooms, sliced
 5 parsley sprigs, chopped
 2 celery stalks, chopped
 1 bay leaf
 ½ tsp black pepper
 ½ tsp cayenne pepper
 1 litre fish stock
 200 ml dry white wine 2 potatoes
 450g raw shrimps, peeled
 ½ tsp salt
1. In a large saucepan, sauté the onion and
garlic in oil for about 5 minutes. 2. Mix in the tomatoes, mushrooms,
parsley, celery, bay leaf, black pepper
and cayenne pepper. Lower the heat
and cook for about 10–15 minutes. 3. Slowly pour in the fish stock and wine. Stir through and bring to the boil. 4. When the soup is boiling, grate in the
potatoes and allow the mixture to
thicken. Reduce the heat and stir in the
peeled shrimps. Simmer for 10–15
minutes. 5. Add salt to taste and serve.Fish Soup with Orzo (Italian)
Guaranteed to satisfy the most
demanding of seafood lovers, this Italian
version of fish soup is not only filling but
wholesome as well. Serves 4–6
 2 garlic cloves, sliced
 1 tsp cumin
 1 tsp paprika
 ½ tsp salt
 ½ tsp black pepper
 4 tbsp tomato purée
 2 tbsp olive oil
 1 medium onion, thinly sliced 1 litre fish stock
 450g sea bass cut in chunks
 200g shrimps
 75g orzo (rice-shaped pasta or any
other soup pasta – add more if
required)
 4 parsley sprigs, chopped
 ½ each of lemon and lime, sliced thinly
1. Crush the garlic with the cumin,
paprika, salt and pepper in a food
processor. Then mix in the tomato
purée. 2. Heat the oil in a large saucepan. Add
the onion and sauté for about 5 minutes. 3. Add the spice mixture and stir for 3
minutes. 4. Pour in the fish stock and bring to theboil. Lower the heat and add the fish
and shrimps. Cook for 10 minutes. 5. Add the orzo and cook for 10 minutes. 6. Garnish with parsley and serve with
wedges of lime and lemon on the side. Shiitake Bok Choy Soup
(Asian)
Chicken can be added to this recipe if
desired. If so, use a diced chicken breast
and boil together with the carrots and
mushrooms. Serves 4
 ½ onion, chopped 2 carrots, peeled and sliced
 10 dried shiitake mushrooms, broken
up
 700 ml water
 2 tbsp sesame oil
 1 tsp honey or agave nectar
 1 cm ginger, crushed
 1 tbsp soy sauce
 ½ tsp each salt and black pepper
 110 g bok choy
1. Put the onion, carrots and mushrooms
into a saucepan and add the water. Bring to the boil and simmer until the
carrots and mushrooms are soft. 2. Add the sesame oil, honey or agave,
ginger and soy sauce. Add salt andblack pepper to taste. 3. Bring back to the boil, then add the bok
choy and simmer until it is tender
which should take about 3 minutes. Tomato Rasam Soup 
(Indian)
In addition to the full spicy flavour, the
best thing about this soup is that it does
not require a lot of chopping! Leave out
the red chilli peppers if you have a low
tolerance to chilli. Serves 2
 5 tomatoes deseeded, 2 quartered and
3 chopped
 1 garlic clove 550 ml water
 2 tsp ginger, crushed
 50g coriander, chopped
 1 deseeded green chilli pepper, cut
into small pieces
 1 tsp curry powder
 ½ tsp cumin
 ½ tsp black pepper
 2 tsp salt
 2 tsp olive oil
 ¼ tsp black mustard seeds
 2 deseeded red chilli peppers
1. Purée the quartered tomatoes with the
garlic in a food processor and set
aside. 2. Boil the water in a medium-sizedsaucepan. Add the puréed tomatoes,
ginger, coriander and green chilli. Turn
the heat down and simmer for 3
minutes. 3. Add the tomato and garlic purée, curry,
cumin, black pepper and salt and
simmer for 5 minutes. 4. Put the oil and mustard seed in a small
saucepan over a high heat. Cover and
cook until you hear the mustard seeds
crackle, which takes about 1–2
minutes. 5. Add the red chillies and cook
uncovered, stirring until they start to
brown. This takes about 60 seconds. Pour into the soup and stir. Serve hot. Spiced Tomato Soup 
(Indian)This soup is deliciously spicy, completely
vegetarian and has almost no
cholesterol. Serves 4
 2 garlic cloves
 1 serrano green chilli, seeded
 1 onion, chopped coarsely
 1 cucumber, diced
 2 tbsp salt
 450g tomatoes, firm and ripe
 1 tbsp tamarind paste
 225g fresh coriander, chopped
 110g fresh mint, chopped
 2½ cm ginger, grated
 1 tsp ground cumin 225ml non-fat plain yoghurt (optional)
 1 tsp olive oil
 2 tsp cumin seeds
 1 tsp yellow mustard seeds
 1 tsp black mustard seeds
1. In a food processor, blend the garlic
and chilli until minced. Add the onion
and mince again. Scrape into a large
bowl and stir in the cucumber and salt. 2. Meanwhile, bring 3 litres of water to
the boil. Cut an X in the bottom of each
tomato and immerse in the boiling
water for 30 seconds or until the
tomato skin begins to curl. Rinse under
cold running water until cool and
remove skins. Chop the tomatoes and
add with the juice to the bowlcontaining the onion mixture. 3. In a small bowl, mix the tamarind paste
with 4 tbsp of warm water and pour
into the tomato mixture. 4. Add the coriander, mint and ginger, and
mix. 5. In a saucepan over a medium heat, stir
the cumin for 2 minutes, until fragrant. 6. Add the tomato mixture and 400 ml
water, and bring to the boil. Remove
from the heat, cover and chill for at
least an hour. 7. Ladle the soup into bowls and top each
serving with yoghurt (optional). 8. In a non-stick pan with a lid, add the
oil, cumin and mustard seeds. Set over
a high heat until the spices begin to
pop.9. Cover and shake vigorously until the
popping subsides, which should take
about 1–2 minutes. Spoon the hot seeds
over the soup and serve. Chicken Soba Soup with
Spinach (Asian)
Soba is a thin Japanese noodle with a
nutty flavour and delicate texture. Serves 4–6
 1 litre water
 2 chicken breasts, cubed
 2 tbsp grapeseed oil
 300 g shiitake mushrooms, caps thinlysliced
 4 spring onions, thinly sliced
 1 garlic clove, crushed
 2½ cm ginger, chopped
 ⅛ tsp salt (optional)
 125 g soba noodles
 1 bunch spinach, torn into bite sizes (or
100g bag)
 Juice of 1 lime
 1 tbsp soy sauce
 Extra spring onions to serve, thinly
sliced
1. In a large saucepan, add the water and
chicken and boil for 15 minutes or until
the chicken is cooked. Reserve the
broth.2. Heat the oil over a medium heat in a
saucepan. Add the mushrooms, spring
onions, garlic, ginger and season with
salt. Stir occasionally until the
mushrooms are cooked, which should
take about 5 minutes. 3. Add the chicken broth to the mushroom
mixture and bring to the boil. Add the
soba noodles and chicken, reduce to a
simmer and cook for about 5 minutes. 4. Add the spinach and cook until tender
(about a minute). Add the lime juice
and soy sauce. 5. Top with spring onions and serve. Cream Soup 
(Senegalese)
A creamy Senegalese soup with a strongcurry flavour to it. Serves 4
 2 skinless chicken breasts, chopped
(450 g)
 1 litre water
 2 tbsp olive oil-based or unsalted
butter
 3 Granny Smith apples, peeled, cored
and chopped
 2 celery stalks, chopped
 2 carrots, chopped
 1 onion, chopped
 1 garlic clove, crushed
 3 tbsp curry powder
 50g golden raisins 1 sweet potato, diced
 110 ml coconut milk
 Salt to taste
 ½ tsp cayenne
 ½ white pepper
 Mango chutney to garnish
1. Put the chicken in a large saucepan with
1 litres of water and bring to the boil. 2. Remove the chicken when cooked and
set aside, reserving the broth. 3. In a saucepan, heat the oil-based fat or
butter over a medium heat until the
foam subsides. 4. Add the apples, celery, carrots, onion
and garlic, stirring occasionally until
they begin to soften which should take
about 10 minutes.5. Add the curry powder, chicken and
raisins, and cook for about a minute. Add the diced sweet potato, cook and
stir for 2 minutes. 6. Stir in the chicken broth, cover and
simmer for 1 hour. 7. Stir in the coconut milk and salt to taste. Simmer uncovered for 10 minutes. 8. Add the cayenne and white pepper. 9. Cool the soup. Then pour into a food
processor or blender in batches, and
blend until smooth. 10. Strain the soup into a large bowl and
chill for about 2 to 3 hours until cold. 11. Garnish with ½ teaspoon of chutney
and serve. Sweet Pea Soup 
(EastAfrican)
I’m not a fan of peas but this turned out
to be very delicious and nourishing. Serves 4
 2 onions, chopped
 2 garlic cloves, crushed
 2½ cm ginger, peeled and grated
 1 tsp salt
 ¼ tsp cayenne pepper
 1 tbsp garam masala
 2 tomatoes, chopped
 1 sweet potato, diced
 700 ml water
 600 g green peas1. Sauté the onions and garlic in a
saucepan for 5 to 10 minutes. 2. Add the ginger, salt, cayenne pepper
and garam masala and cook for a few
minutes, stirring often. 3. Mix in the tomatoes and sweet potato. Add 400 ml water and stir. Bring to the
boil. Reduce the heat, cover and
simmer for 5 minutes. 4. Add half the peas, cover and simmer
for 10 minutes. 5. Remove from the heat and add the
remaining water. 6. Blend in batches in a blender until
smooth. 7. Return to the saucepan. Add the
remaining peas and cook on a medium
heat for 3–5 minutes.Shorba (Algerian)
Soup is typically the first course in an
Algerian meal. This soup draws its
flavours from a combination of spices,
herbs and vegetables. Serves 4–6
 3 skinless chicken breasts, cubed
 1 onion, grated
 ½ courgette, grated
 ½ potato, grated
 ½ celery stalk, chopped
 1 carrot, chopped
 2 tsp salt
 ½ tsp black pepper ½ tsp cinnamon
 1 tbsp paprika
 2 tbsp tomato paste
 1 tbsp olive oil
 50 g dried chick peas, soaked
overnight in water and drained (or
canned and drained is fine)
 1 litre water
 110 g orzo or other soup pasta
 1 tbsp parsley, chopped
 1 tsp fresh mint, chopped
 1 lemon, sliced
1. Put the chicken, onion, courgette,
potato, celery, carrot, salt, pepper,
cinnamon, paprika, tomato paste, oil,
chick peas (if using dried) and 700 mlwater in a large pot. 2. Simmer covered over a low heat for 20
minutes. 3. Add the remaining water, bring to the
boil and simmer for 45 minutes. 4. Add the orzo and chick peas (if using
canned). Cook for 10 minutes. 5. Add the parsley and mint. Serve with
lemon slices. Fish Soup 
(Cape Verdean)
Cape Verdean food is an enticing
mixture of Creole, Portuguese and
African flavours. The islands have a
wealth of seafood, which is often cooked
straight from the sea. One of the national
favourites is a slow-boiled stew of corn,beans, vegetables and marinated tuna,
called Catchupa. Serves 4
 3 onions, chopped
 4 spring onions, chopped
 2 tomatoes, chopped
 1 green bell pepper, chopped
 1 red bell pepper, chopped
 3 tbsp olive oil
 1 kg sea bass or cod, cut into small
pieces
 1 litre water
 6 potatoes, diced
 3 sweet potatoes, diced
 1 (30g) bunch fresh parsley, chopped1. Sauté the chopped onions, spring
onions, tomatoes and peppers in a large
saucepan with the oil. 2. Add the cut fish and 1 litre of water and
bring gently to the boil. 3. Add the potatoes and parsley. Reduce
the heat and simmer. Add more
potatoes if you want a thicker soup. Vegetable Soup 
(South
African)
Every country has its own vegetable soup
and South Africa is no exception. This
soup should keep you warm in winter. Serves 4–6 2 onions, chopped
 1 garlic clove, crushed
 30 ml olive oil
 3 carrots, sliced
 2 turnips, sliced
 2 celery stalks, chopped
 4 courgettes, sliced
 1 small butternut squash, peeled,
deseeded and chopped
 2 medium brinjals/eggplants/
aubergines, peeled and diced
 2 tbsp fresh tarragon or thyme,
chopped
 1 litre vegetable or chicken stock
 Salt and black pepper to taste
1. Sauté the onions and garlic in oil in aheavy-based saucepan for about 5
minutes. 2. Add the carrots, turnips, celery,
courgettes, butternut squash, brinjals,
tarragon or thyme and stock. Bring to
the boil. 3. Reduce the heat, cover the saucepan
and simmer for about 25 minutes or
until the vegetables are soft. 4. Season to taste and serve. Tomato and Carrot Soup
A nourishing soup, packed with vitamin
C, beta-carotene and lycopene. Serves 4–6 1 tbsp olive oil
 1 onion, chopped
 2 garlic cloves, chopped
 2 carrots, peeled and chopped
 500 g tomatoes, skinned and coarsely
chopped
 1 apple, peeled, cored and chopped
 1 
bouquet garni
 1 bay leaf
 1 litre vegetable or chicken stock
 Salt and freshly ground black pepper to
taste
 60 ml cream to garnish (optional)
1. Heat the oil in a large saucepan. Add
the onion and garlic and sauté for 10
minutes.2. Add the carrots and stir over a low heat
until all the oil has been absorbed. 3. Add the tomatoes, apple, 
bouquet
garni
, bay leaf and stock. 4. Season with salt and black pepper, and
bring to the boil. Cover the saucepan
and simmer for 45 minutes. 5. Remove and discard the 
bouquet garni
. Pour the soup into a blender. 6. Return the soup to the saucepan, heat
through and adjust the seasoning. 7. Pour into individual bowls, garnish
with 1 tbsp of cream (optional) and
serve. Sweet Potato Soup 
(South
African)An extremely fibre-rich, spicy and
satisfying soup. Use half the chilli or
leave it out completely if you have a low
tolerance to chilli. Serves 4
 1 tbsp olive oil
 2 onions, chopped
 1 serrano green chilli pepper or
jalapeno, sliced thinly
 1 litre vegetable or chicken stock
 3 sweet potatoes, peeled and chopped
 2½ cm ginger, grated
 1 tsp thyme
 Salt and black pepper to taste
 4 sausages, sliced thickly (optional) Juice of 1 lemon
1. Sauté the onions in the oil in a saucepan
until transparent. 2. Add the sliced pepper and stock. Bring
to the boil over a medium heat. 3. Add the sweet potatoes, ginger and
thyme. Boil then reduce the heat and
simmer for 25 minutes, stirring
occasionally. 4. When the potatoes are cooked, pour
into a food processor, solids first, and
purée. Season with salt and black
pepper to taste. 5. If you are having the soup hot and
meaty, sauté the sausage separately
until crisp. When ready to serve, stir in
the lemon juice, then pour the soup intoindividual bowls, either cold or hot. Add the sausage, if applicable, and top
with lemon curls. Lentil and Courgette Soup
(Saudi Arabian)
This is a unique version of a traditional
Saudi Arabian lentil soup. Serve with
some warm pita bread for a thoroughly
filling and nutritious meal. Serves 4
 275g dried lentils
 1 onion, chopped
 4 garlic cloves, crushed 1 litre water
 2 potatoes, cut into small pieces
 1 tsp cumin
 1 celery stalk, chopped
 2 courgettes, cut into small pieces
 Salt and black pepper to taste
 2 lemons, cut into wedges to serve on
the side
1. Put the lentils, onion and garlic into a
large saucepan. Add the water, cover
and bring to the boil. Reduce the heat
and simmer for 20 minutes. 2. Stir in the potatoes, cumin, celery and
courgettes. Cover and cook for 15
minutes, until the lentils and potatoes
are tender. 3. Season with salt and black pepper totaste. 4. When the soup is ready to serve, pour it
into soup bowls, sprinkle with lemon
juice and serve a lemon wedge with
each bowl. Aromatic Carrot Soup
(Moroccan)
The mixture of spices, lemon and honey
creates a burst of excitingly different
flavours in this warming soup.
Healing_Foods_-_Healthy_Foods_Use_Superfoods_to_Help_Fight_Disease_and_Maintain_a_Healthy_Body.txt
Summarize the following text section accurately and concisely. Maintain specific details and numerical information, and use anti-repetition mechanisms:

        Ginger is
high in antioxidants and also has 
anti-
inflammatory
 properties, which means it
may be useful in fighting heart disease,
cancer, Alzheimer’s disease and arthritis. Ginger may be a powerful weapon in the
treatment of ovarian cancer. A study
conducted at the University of Michigan
Comprehensive Cancer Center found that
ginger powder induced cell death in all
ovarian cancer cells to which it was
applied. Another study at the University of
Minnesota found that ginger may slow the
growth of colorectal cancer cells. A
component of ginger suppressesmetastasis (i. e. stops the spread) in any
type of cancer cell including leukaemia,
skin, kidney, lung and pancreatic cancer
cells – one of the most exciting and
powerful health benefits of ginger. Ginger can also be used in treating the
common cold. By adding a few slices to
hot water with lemon and honey, it helps
to ease congestion and cleanses the body. Mint
Mints are widely used as digestive aids in
the form of teas and are important for their
culinary uses. Certain mints, especially
peppermint, have some of the most potentantioxidant properties of all spices. These
include rosmarinic acid, which inhibits
plaque formation in the arteries. Mints
also contain limonene, which provides
protection against some cancers. The
strong and refreshing aroma of mint is an
excellent and quick remedy for nausea. Many people keep mentha oil or mint
flavoured products with them to avoid
nausea, particularly when they are
travelling. Mint balms or mint oil, when
rubbed on the forehead or nose, give quick
headache relief. While mint oil is a good antiseptic, mint
juice is an excellent skin cleanser. It
soothes skin, cures infections, itching, etc. ,
and is also good for acne. Its antipruriticproperties can be used for treating insect
bites such as those from mosquitoes,
honey bees, hornets and wasps. Being a
germicidal and breath freshener, it takes
care of oral health by inhibiting harmful
bacterial growth inside your mouth. Current research shows that enzymes
present in mint may help cure cancer
because of their anti-cancer properties. The phytonutrient, perillyl alcohol, is
believed to prevent colon, skin and lung
cancer. Another peculiar property, which
is very much contrary to mint’s cooling
and soothing effects, is that it induces
sweating if consumed during fever,
thereby curing it. Mint juice can be
applied to burns to heal and soothe them. It is also beneficial in rheumatism and is
said to improve brain activity, although
there is, at present, insufficient proof. Mustard Seeds
Mustard seed is a powerful anti-microbial
agent which can kill E. coli bacteria,
listeria and other foodborne pathogens. Mustard seeds are a very good source of
selenium, a nutrient which has been shown
to help reduce the severity of asthma,
decrease some of the symptoms of
rheumatoid arthritis and help prevent
cancer. They also qualify as a good source
of magnesium. Like selenium, magnesiumhas been shown to help reduce the
severity of asthma, lower high blood
pressure, restore normal sleep patterns in
women having difficulty with the
symptoms of menopause, reduce the
frequency of migraines, and to prevent
heart attacks in patients suffering from
atherosclerosis or diabetic heart disease. Mustard seeds are also a very good
source of omega-3 fatty acids, iron,
calcium, zinc, manganese, magnesium,
protein, niacin and dietary fibre. They
contain high amounts of phytonutrients
called glucosinolates. The seeds also
contain myrosinase enzymes that can break
the glucosinolates apart into other
phytonutrients called isothiocyanates. Theisothiocyanates in mustard seeds have
been repeatedly studied for their anti-
cancer effects. In animal studies and
particularly in studies involving the
gastrointestinal tract and colorectal
cancer, intake of isothiocyanates has been
shown to inhibit the growth of existing
cancer cells and protect against the
formation of such cells. Mustard seeds may be added to hot ghee
(clarified butter used in Indian cuisine) to
lend a nutty flavour to many dishes. They
are also used as flavouring for vegetables
and lentils. NutmegNutmeg is used to flavour confectionary as
well as many savoury and sweet dishes. It
also has some traditional medicinal uses,
including as a treatment for diarrhoea. In
high doses, it has narcotic effects. Nutmeg provides several important
antioxidants, including eugenol which
inhibits platelet aggregation and oleanolic
acid which can lower blood lipids. It also
contains limonene which, as mentioned
previously, has preventive properties
against some cancers, and linalool which
has anti-cancer and antiviral effects. Nutmeg is known to have anti-
inflammatory properties and can be used
to treat joint and muscle pain. The oilworks particularly well for this when it is
massaged into the affected area. It is an
integral herb in Chinese medicine in
which it is used for stomach pain and
inflammation as well as reducing joint
swelling. Paprika
Paprika is unusually high in vitamin C. Hungary’s Nobel Prize-winning Professor
Szent-Györgyi first discovered the vitamin
in paprika chilli peppers. The bell
(capsicum) peppers used for paprika
contain six to nine times as much vitamin
C as tomatoes by weight. High heat
degrades the vitamin content of peppers,meaning that commercially dried peppers
are not as nutritious as those dried
naturally in the sun. As an anti-bacterial agent and stimulant,
paprika can help normalize blood
pressure, improve circulation and
increase the production of saliva and
stomach acids to aid digestion. Saffron
Known as a golden and expensive spice,
saffron is indeed a very special and
precious spice with numerous health
benefits. It is particularly used in cooking
to add an aroma and spice to food as it hasthe quality of turning any dish into an
exotic one. Saffron has numerous health benefits. It
has long been used for improving
digestion and appetite, and the treatment
of kidney, bladder and liver disorders as
it helps improve circulation to the
digestive organs. Also, it coats the
membranes of the stomach and colon
thereby helping to soothe gastrointestinal
colic and acidity. Saffron is found to be
extremely beneficial for providing relief
from gas and acid related problems. It helps in treating various disorders such
as asthma, atherosclerosis, painful
menstrual periods and even depression,amongst others. The spice is considered
as a blood purifier and anti-inflammatory. It helps in relieving inflammation of
arthritis along with providing relief from
joint pains. It is also said to be a mild
sedative which can be used for insomnia
and even to treat depression. Cooking with saffron is popular in the
Middle East, Spain and Italy. It has a
wonderful aroma and also adds colour to
the food. Saffron contains carotenoids,
which are known to inhibit skin tumours
and improve arthritis in various
independent studies. The numerous active
constituents in saffron are also known to
bring about a positive effect on people
with neurodegenerative disorders andmemory problems. Massaging the gums
with saffron helps in reducing soreness
and inflammation of the mouth and tongue. Saffron is usually used in its dried form
and is expensive as a spice and as a
herbal supplement. When choosing saffron
as a herbal supplement, opt for whole
saffron threads as they tend to have more
medicinal properties than the powder. Saffron may have anti-cancer effects and it
also helps in lowering LDL (‘bad’)
cholesterol. Additionally, saffron acts as
an antispasmodic and is used in cough
suppressants. It also aids in the treatment
of whooping cough, acidity, headaches,
acne and urinary disorders among others. Research has found anti-cancerous
properties in saffron. This is primarily
due to antioxidants present in it which
provide protection against various kinds
of cancers such as leukaemia and ovarian
carcinoma, and which also provide
protection against coronary heart disease,
diabetes and hepatitis. Sesame Seeds
Sesame seeds are a good source of
manganese and copper. They are also a
good source of calcium, magnesium, iron,
phosphorus, vitamin B1, zinc and dietary
fibre. In addition to these important
nutrients, sesame seeds contain twounique substances: sesamin and
sesamolin. Both these substances belong
to a group of phyto-oestrogens called
lignans, and have been shown to have a
cholesterol-lowering
 effect in humans, and
to prevent high blood pressure and
increase vitamin E supplies in animals. Sesamin has also been found to protect the
liver from oxidative damage. Tahini
Tahini may be made from hulled or un-
hulled sesame seeds. The tahini made with
un-hulled sesame seeds is richer in
vitamins and minerals but is darker and
has a stronger flavour, so it may not suitsome recipes. Because the sesame seeds
are ground into a paste, tahini is easy to
digest, and within half an hour of its
consumption it provides the body with a
balanced supply of energy, vitamins and
minerals. Tahini, being rich in vitamins A, E and B,
biotin and choline is a nutritional
powerhouse. It is also 20 percent
complete protein making it a richer
protein source than milk, soy beans,
sunflower seeds and most nuts. Tahini has
one of the highest sources of methionine,
an essential amino acid, and also contains
lecithin, which reduces the levels of fat in
the blood and also protects against
environmental toxins such as nicotine. Tahini is also high in minerals such as
magnesium, potassium, iron and
phosphorus, and is an excellent source of
calcium. In fact, tahini is claimed to be the
best source of calcium there is and, unlike
dairy products that also supply calcium, it
is not mucous forming. Turmeric
Turmeric comes from the root of the
Curcuma longa plant and has a tough
brown skin and a deep orange flesh. Turmeric has long been used as a
powerful 
anti-inflammatory
 in both the
Chinese and Indian systems of medicine to
treat a wide variety of conditionsincluding flatulence, jaundice, menstrual
difficulties, bloody urine, haemorrhage,
toothache, bruises, chest pain and colic. Curcumin’s antioxidant actions, the main
phytonutrient in turmeric, enable it to
protect the colon cells from free radicals
that can damage cellular DNA, a
significant benefit particularly as cell
turnover is quite rapid in the colon,
occurring approximately every three days. Because of their frequent replication,
mutations in the DNA of colon cells can
result in the formation of cancerous cells,
so curcumin helps prevent them from
spreading through the body and causing
more harm. A primary way in which
curcumin does this is by enhancing liverfunction. Additionally, other suggested
mechanisms by which it may protect
against cancer development include
inhibiting the synthesis of a protein thought
to be instrumental in tumour formation and
preventing the development of additional
blood supply necessary for cancer cell
growth. Turmeric or curcumin is one of
the most-researched spices regarding
cancer. But curcumin is not 
well-utilized
by the body – it needs compounds like
piperine (from black pepper) to protect it
from being degraded by the body’s
digestive enzymes. Chapter 4
Healthy Sweeteners
There are a lot of sweeteners
out there on the market, some
good, others not so good. I have
chosen the two listed because of
their health benefits and low
glycemic index (GI). Agave Nectar
Agave nectar is a natural sweetener
similar to honey and can be used to
sweeten food and drink. This sweet syrup
is an ideal alternative to sugar and is a
healthier choice as it has a low glycemic
index (GI) of 27 as opposed to honey’s GI
of 83. The agave plant has long been cultivated
in the hilly, semi-arid soils of Mexico. Its
fleshy leaves cover the pineapple-shaped
heart of the plant, which contains a sweet
sticky juice. Ancient Mexicans considered
the agave to be sacred. They believed the
liquid from the plant purified body andsoul. According to Dr Sahelian, author of
several books including 
The Stevia
Cookbook
, agave contains saponins and
fructans, which have anti-inflammatory
and immune system-boosting properties,
including antimicrobial capability. Agave can now be found in many
supermarkets. I use agave nectar syrup
from The Groovy Food Company,
www. groovyfood. co. uk. You can get the
syrup and other products from this
company, from regular grocery and health
food stores like Tesco, Waitrose and
Holland & Barrett. More information on
agave can be found atwww. blueagavenectar. com. Manuka Honey
Manuka honey is a premium medical-
grade honey, exclusively found in New
Zealand. It has been discovered that this
unique type of honey has extraordinary
healing properties that are capable of
treating a wide spectrum of health
conditions such as ulcers, acid reflux,
acne, wounds, burns, eczema, MRSA
Staph infections, etc. According to
biochemist Peter Molan of the University
of Waikato, manuka honey is rich in
antibacterial properties. He and his
colleagues have also suggested severalbenefits of manuka honey, including
treatment of sore throats if taken orally. Manuka honey can be found in some
supermarkets and most health food shops. Chapter 5
Acid to Placid
By Samantha Russo
Digestive disorders are on the
increase and they are not alone:
degenerative and chronic
disorders are also on the
incline. Disorders like coeliac
disease, Crohn’s disease,
colitis, gastritis, fibromyalgia
and chronic fatigue syndrome
(CFS) are rapidly increasing innumber, and some of them are
fairly modern diseases that
were not really heard of 100
years ago. All of these, if not
treated, can lead to cancer. A lot boils down to our diets –
lacking in nutrients, with an
over-reliance on processed and
heavily-refined foods –
environmental pollution and
stress-filled days. All of these
elements are taking their toll on
our overworked systems. This lifestyle can lead to an
increase in the build-up of
mucous plaque, which coats thecolon, allowing bacteria to
breed and stopping essential
nutrients from being absorbed. To help avoid such problems
and to re-energise your health
with some gentleness, why not
begin a journey from acid to
placid. To begin with you may
experience some discomfort, but
that’s totally normal when your
body is readjusting to love and
tenderness. Here are the few
basic principles of ‘pain-free
eating’. Eat as much high water
content produce (fresh fruit
and vegetables) as possible
You know the saying, ‘You are what you
eat’. Well, my new saying is ‘Eat what
you are’. Our bodies are made up of
predominantly water and the following
indicates exactly how this is so:
• Saliva is 95 percent water
• Blood is 90 percent water
• Bone is 22 percent water
• Lean muscle tissue is 75 percent water
• Lymph is 94 percent water
• Lungs and brain are 80 percent waterAs the body is largely made up of water, it
is only obvious that it needs water to help
keep it healthy and functioning properly. This is not just about drinking the
minimum 8–10 cups of water each day,
it’s about eating foods that are naturally
full of water such as fresh fruit and
vegetables. They give your body the water
it needs to help keep all your tissues
hydrated and moist which is imperative in
creating and maintaining your health. So,
first, all the nutrients and vitamins found
in fresh fruit and vegetables are
transported to the intestines by the water
in those fruit and vegetables, where they
are absorbed and used by the body. Secondly, that same water that brought the
nutrients in also carries the toxic wastesaway from the body. As well as that, most
fresh fruit and vegetables are alkaline
foods, which help your body achieve and
maintain an alkaline pH (7. 35). A few simple suggestions:
• Instead of potato with your lunch (chips,
etc), have carrot sticks or cucumber
and celery slices. • If you are still hungry at the end of a
meal, have seconds of tossed green
salad instead of anything else. • Make sure you serve a tray of raw
veggies at all parties. • If the children are hungry after school,
give them fresh fruit instead of cookies,
crisps or chips. • Add chopped celery, cucumbers, onions
and peppers to tuna or egg salad. • Take veggie dippers (cut carrots,
cucumbers, cherry tomatoes, broccoli,
cauliflower, celery, radishes, peppers,
courgettes) to work to nibble on
instead of bending to the vending
machine. Correctly combine your food
Stop looking for that magic pill that will
justify you eating chemical potions
designed to taste unbelievably delicious. If you exist mainly on 
nutritionally-
devoid
, chemical-laden junk and expect to
feel and look good or have more energythan a couch potato, think again. You need
to stop complaining and stop taking pills
for stomach problems, aches and pains
and high cholesterol (among other things). All this can be eliminated (or immensely
improved) by properly combining your
meals. If you suffer from a disease such as
cancer, heart disease, arthritis or diabetes,
listen here: your diet plays a major role in
the development and severity of those
diseases. Cancer cannot exist in a clean
environment. It can only survive in a toxic
environment. Waste that has not been
eliminated from the body makes your body
toxic. (Remember that fruit and vegetables
help to eliminate waste. )For example, uric acid is one of the most
potent poisons in existence – and high
protein foods (specifically animal
products) are a major source of it. When
uric acid settles in your joints, it leads to
arthritis. Uric acid does not exist in fruit
and vegetables. Basically, your body
needs to be fed with high water-content
foods. You absolutely cannot be healthy
and free from diseases without them. The concept of proper food combining has
been around since 1911, believe it or not. But it’s astounding how few people are
aware of it or the importance of it. The
idea was originated by Dr William
Howard Hay, a New York physician who
graduated from NYU Medical College in1891 and who spent 16 years specializing
in surgery. He then developed what is
often a fatal kidney condition called
Bright’s disease, and after having no
success with traditional medicine, he set
out to find alternative methods to cure
himself of the disease. He came up with
the idea of food combining, which
concerns itself with eating in such a way
as to be in harmony with the physiological
manner in which different foods are
digested by the human body. That is,
certain foods need an acid digestive
enzyme, whereas other foods need an
alkaline environment. So the two should
not be mixed if fast, efficient digestion is
to be achieved. Dr Hay cured his Bright’s
disease with this system of eating (nowcalled the Hay Diet) and went on to
become a famous author and lecturer. The concept of food combining has since
been adapted by many successful health
practitioners, researchers and advisors. So basically, our bodies digest different
foods in different ways. Fresh (non-
starchy) vegetables, since they are largely
made up of water, are a more ‘neutral’
type of food and pass through the stomach
quickly with little or no digestive enzymes
necessary. Starchy foods need an 
alkaline
digestive enzyme, which starts in the
mouth with the enzyme ptyalin and
continues in the stomach and small
intestine. Protein foods are digested by
acid, specifically, hydrochloric acid andpepsin secreted by the stomach. When an acid and an alkaline are mixed
together in a lab beaker, they neutralize
each other. The same concept applies in
your stomach: when acid and alkaline
digestive enzymes are mixed together in
your stomach, they neutralize each other
and, as a result, proper digestion is
seriously damaged or completely stopped. With no working digestive enzymes to
break it down, all that undigested food sits
there in your stomach for six, seven, eight
or even 14 hours and ferments, rots and
putrefies until it’s literally forced into the
small intestine (by your next meal). That
leads to gas, heartburn, cramps, bloating,
flatulence, diarrhoea, and the list goes on. All this takes huge amounts of energy, so
all you want to do is find the nearest place
to curl up for a snooze. Avoid processed foods and
cut down on animal products
There are endless studies documenting the
relationship between the consumption of
animal products (including all meats,
poultry, fish, milk, dairy products and
animal fats) and the development of
disease and obesity. High cholesterol is
publicized as being one of the primary
disease-causing factors. An interesting
fact, however, is that cholesterol does not
exist in plants. It is only found in thetissues of animals. Plus, plant foods are
naturally high in fibre and low in fat,
which are the most common
characteristics suggested as necessary for
a healthy diet. Animal products are high in
fat and low in fibre – the exact opposite of
what is considered ‘healthy’ by many
authorities. The most harmful and insulting to the
human body are processed foods of any
description. Basically, processed ‘foods’
are anything that comes in a jar, box, tin,
can or bag with mile-long, hard to
pronounce ingredients. Many have an
indefinite shelf life in your cupboards, and
they don’t go off within a few days of you
buying them the way ‘real food’ does. Processed foods start off with ‘real food’
ingredients … but then those ingredients
are completely destroyed and violated
through one or more processes such as
bleaching, fragmenting, heating, drying,
freeze drying, evaporating and so on and
so forth, until they in no way shape or
form bear any resemblance to the ‘real
food’ they started off as. Then various
chemicals are added that serve a plethora
of purposes – colouring, preservatives,
artificial flavours, appearance enhancers,
texture modifiers – plus some good old
vitamins and nutrients are thrown in for
good measure since the original ones in
the food have been processed out. Maintain an alkaline pH
Here is a brief explanation of what pH is
and the importance of making sure yours is
alkaline (7. 35 is ideal). pH (potential of
hydrogen) is the measure of hydrogen ions
present in a solution. In non-biochemist
terms, that means how acid or alkaline
something is on a scale of 0–14, with 0 as
extremely acid, 14 as extremely alkaline
and 7 as neutral. Our blood naturally has a
pH of 7. 365, that is, slightly alkaline. And
since blood is our life force nourishing all
our organs and tissues, it is crucial to
maintain its alkaline pH. Our pH is
primarily the result of the food we eat. Other factors like stress and exercise canaffect pH, but far and away the biggest
factor affecting pH is our diet. The good
news is that a perfect alkaline (about
7. 35) is pretty easy to achieve and
maintain. There are just three steps. 1. Check your pH regularly. You can
purchase a saliva or urine test kit from
most pharmacies and health shops. The
saliva test is less accurate and urine is
slightly more accurate. Alternatively,
you can have a blood test carried out
by a doctor, which is the most accurate
but also the most expensive. 2. Drink loads of water – aim for at least
8–10 cups per day. Add a little lemon
juice to make it more alkaline. Water ishealthy and helps to flush away the
toxins. 3. Eat a diet of at least 70 percent
alkaline foods and properly combine
all your meals. Fruit and vegetables
such as cabbage, celery, parsley,
spinach, tomatoes, summer squash, etc. are alkaline foods. A combination of
vegetables and proteins gives
abdominal comfort, e. g. fish with
vegetables. Chapter 6
Glossary
Here are definitions of some
commonly used words in this
book. Antioxidants
Antioxidants are molecules which can
safely interact with free radicals to
terminate the chain reaction before vital
molecules are damaged. Although there
are several enzyme systems within the
body that scavenge free radicals, the
principal micronutrient (vitamin)
antioxidants are vitamins E and C and
beta-carotene. Additionally, selenium, a
trace mineral that is required for the
proper function of one of the body’s
antioxidant enzyme systems, is sometimes
included in this category. The body cannot
manufacture these micronutrients so they
must be included in our diets. Atherosclerosis
Atherosclerosis, also known as ‘hardening
of the arteries’, is a condition in which the
wall of an artery thickens as a result of a
build-up of fatty materials such as
cholesterol. Cholesterol
Cholesterol is a soft, waxy substance
found among the fats (lipids) in the
bloodstream and in all cells in the body. It
is an important part of a healthy body
because it is used to form cell membranes,
some hormones and is needed for otherfunctions. But a high level of cholesterol
in the blood is a major risk for heart
disease, which leads to heart attack. Cholesterol and other fats cannot dissolve
in the blood. They have to be transported
to and from the cells by special carriers
known as lipoproteins. There are several
kinds, but the ones to focus on are low-
density lipoprotein (LDL) and high-
density lipoprotein (HDL). LDL Cholesterol
Low-density lipoprotein is the major
cholesterol carrier in the blood. If too
much LDL cholesterol circulates in the
blood, it can slowly build up in the wallsof the arteries feeding the heart and brain. Together with other substances, it may
form plaque that can clog those arteries. This condition is known as
atherosclerosis. A clot that forms near this
plaque can block the blood flow to part of
the heart muscle and cause a heart attack. If a clot blocks the blood flow to part of
the brain, it causes a stroke. That’s why
LDL cholesterol is known as ‘bad’
cholesterol. Lower levels of LDL
cholesterol reflect a lower risk of heart
disease. HDL Cholesterol
High-density lipoprotein is a type of lipio
found in the body. It serves a number ofimportant functions, including scouring the
blood for excess cholesterol, removing the
excess to the liver, where it is broken
down so that the body can eliminate it. This type of cholesterol is sometimes
referred to as ‘good cholesterol’, because
of its positive health benefits. Free Radicals
Free radicals are atoms or groups of
atoms with an unpaired number of
electrons and can be formed when oxygen
interacts with certain molecules. Once
formed, these highly reactive radicals can
start a chain reaction, like dominoes. Their main danger comes from the damagethey can do when they react with
important cellular components such as
DNA or the cell membrane. Cells may
function poorly or die if this occurs. To
prevent free radical damage, the body has
a defence system of antioxidants. Glycemic Index
GI is a measure of the effects of
carbohydrates on blood sugar levels. Carbohydrates that break down quickly
during digestion and release glucose
rapidly into the blood stream have a high
GI; those that break down more slowly,
releasing glucose more gradually, have a
low GI. Homocysteine
Homocysteine is an amino acid in the
blood. Some studies have shown that too
much homocysteine in the blood (plasma)
is related to a higher risk of coronary
heart disease and stroke. Phytochemicals
Phytochemicals are non-nutritive plant
chemicals that have protective or 
disease-
preventive
 properties. There are more
than a thousand known phytochemicals. It
is well known that plants produce these
chemicals to protect themselves but recentresearch demonstrates that they can
protect humans against diseases too. Some
of the well-known phytochemicals are
lycopene in tomatoes, isoflavones in soya
and flavonoids in fruits. These have all
been mentioned in Chapter 1 on super
foods. Each phytochemical works differently. Here are some possible actions:
Antioxidants – Most phytochemicals
have antioxidant activity, protecting
our cells against oxidative damage and
reducing the risk of developing certain
types of cancer. Phytochemicals with
antioxidant activity include allyl
sulfides (found in onions, leeks,garlic), carotenoids (fruits, carrots),
flavonoids (fruits, vegetables) and
polyphenols (tea, grapes). Hormonal action – Isoflavones, which
are found in soya, imitate human
oestrogens
 and help to reduce
menopausal symptoms and
osteoporosis. Stimulation of enzymes – Indoles,
which are found in cabbage, stimulate
enzymes that make oestrogen less
effective and could reduce the risk of
breast cancer. Other phytochemicals
which interfere with enzymes are
protease inhibitors (soya, beans) and
terpenes (citrus fruits, cherries). Interference with DNA replication –
Saponins, found in beans, interfere
with the replication of cell DNA,
thereby preventing the multiplication of
cancer cells. Capsaicin, found in hot
peppers, protects DNA from
carcinogens. Anti-bacterial effect – The
phytochemical, allicin, found in garlic,
has 
anti-bacterial
 properties. Physical action – Some phytochemicals
bind physically to cell walls thereby
preventing the adhesion of pathogens to
human cell walls. Proanthocyanidins
are responsible for the anti-adhesion
properties of cranberry. Consumptionof cranberries will reduce the risk of
urinary tract infections and will
improve dental health. Recipes
Some of these recipes are mine
and some are from around the
world. I found that some recipes
are made differently in certain
regions. That’s not to say they
don’t taste good – having a
variety of different cooking
methods makes it more fun. I
have adjusted some of the
ingredients in the recipes to my
own taste; you can do the same,
but have fun with them. Enjoy. Oven Temperature
Conversions
This is an approximate conversion chart
between gas mark and electric ovens. It
should be accurate enough for all your
cooking needs, though keep in mind that
temperatures will vary between different
types, brands and sizes of ovens, and also
in relation to your location’s altitude,
temperature, humidity, etc. Chapter 7
Salads
I usually eat salads for lunch but
you could serve any of these
recipes as part of a dinner menu
as a starter. If you eat any of the
salads that contain fruit as a
starter, wait at least 20 minutes
after eating the salad, allowing
time for it to be digested, before
having your main meal. Arabic Salad
This salad is simple, healthy and
especially ideal for spring. Serves 2
 2 tomatoes, diced
 1 courgette, peeled and chopped
 ½ red onion, finely chopped
 1 tsp cumin
 1 tsp coriander, finely chopped
 ½ tsp cayenne pepper
 1 lemon, juiced
 1 tbsp water
 1 tbsp olive oil
 1 tsp flaxseed oil ½ tsp sesame oil
 Parsley to serve
1. Add the tomatoes, courgette and onion
in a salad bowl.
Ginger has anti-inflammatory properties and has been shown to have potential in fighting heart disease, cancer, Alzheimer's disease, and arthritis.
What are the health benefits of ginger?
Turmeric and saffron have been researched for their anti-cancer properties, and some studies have shown promising results.
Which spices have anti-cancer properties?
The text does not mention a specific daily water intake recommendation, but it emphasizes the importance of eating foods with high water content and drinking plenty of water throughout the day.
What is the recommended daily water intake?
Sesame seeds are a good source of various nutrients, including calcium, magnesium, and iron, and may help lower cholesterol levels.
What are some of the health benefits of sesame seeds?
The text does not mention a specific pH level of the human body, but it does discuss the importance of maintaining an alkaline pH through diet and antioxidants.
What is the pH level of the human body?