Buy This Issue
The Weekend Neos Kosmos : 02 September 2017
DIGITAL.NEOSKOSMOS.COM THE WEEKEND NEOS KOSMOS | SATURDAY 2 SEPTEMBER 2017 15 FOOD FOR THOUGHT HERBS THAT HEAL Fresh herbs often get dismissed as something we can add to our food to make it more tasty. The truth is nature has provided us with delicious herbs that are full of nutrients that encourage a healthier body. Dr Prantalos breaks it down so you know which herbs you need to revitalise and rejuvenate. Basil contains antioxidants, antiinflammatory, and antibacterial nutrients which makes it a great herb for maintaining better health and a great herb of choice for those affected by skin issues. It contains vitamin A, vitamin K, manganese, magnesium, potassium, copper, and iron. Dill is a good source of protein and carbohydrate, as well as containing numerous minerals such as phosphorus, potassium, vitamin B3 (niacin), iron, zinc and magnesium. Mint contains vitamin C, potassium, iron and calcium. Oregano is an excellent source of vitamin C, calcium, potassium, iron, manganese and magnesium. Parsley is extremely beneficial for enhancing skin health. It contains vitamin C, vitamin K, betacarotene, calcium, manganese, iron, copper, zinc, potassium and has oils that have antibacterial and antifungal properties which assist in promoting health and wellbeing. Rosemary has healthy amounts of vitamin A, vitamin C, and is rich in manganese, calcium, potassium, iron and magnesium. VITAMIN & MINERAL KEY Vitamin A: Promotes healthy skin Vitamin B3 (Niacin): Enhances the metabolism of fats and sugars to assist in the maintenance of healthy cells Vitamin C: As an antioxidant, vitamin C protects the skin cells from oxidation due to the presence of free radicals in the body Vitamin K: Strengthens bones, promotes healing and reduces redness Betacarotene: Precursor to Vitamin A production which can promote healthier looking skin Calcium: Regeneration of healthy skin cells Copper: Promotes healthy skin function Iron: Assists in the transportation of oxygen throughout the entire body Manganese: Helps with the detoxification of free radicals and assists in the utilisation of vitamins such as C and B1 Magnesium: Promotes elasticity and moisture in the skin Phosphorus: Assists in the metabolism of other nutrients Potassium: Improves hydration of the body as a deficiency of potassium can exacerbate dryness in the skin Zinc: Reduces inflammation, promotes healing and regeneration of skin cells * Information and recipes supplied by Dr Irene Prantalos. For more, visit salubre.com.au/ or facebook. com/DrIrenePrantalos/ MOUSSAKA A delicious meal packed with low glycemic index (GI) carbohydrates and lean lamb. Use mince from premium lamb fillets as lamb mince typically sold at your butcher has a lot of fat. Cheap cuts and cheap mince are likely to have a level of fat that may inflame psoriatic skin. So ensure high quality lamb by asking your butcher to mince lamb fillets. Use organic herbs and vegetables. Ingredients: • 1 kg biodynamic lamb mince • 1 tsp Celtic sea salt • 1 bunch fresh parsley, finely chopped • 1 bunch fresh mint, finely chopped • 1 bunch fresh oregano, finely chopped • 6 large sweet potatoes • 6 medium zucchinis • 100 mls extra virgin olive oil Sauce • 1 litre organic soy milk (maltfree and gluten-free) • 1/2 tsp Celtic sea salt • 1 tbsp extra virgin olive oil • 5 tbsp organic brown rice flour Method: 1. Preheated your oven to 180°C. 2. Marinate the lamb with 1 teaspoon of sea salt. 3. Place the lamb in a heated two-litre non-stick saucepan and sauté for 30 minutes. 4. Add herbs and continue cooking for a further 5 minutes. 5. Add a glass of water and simmer on a low heat for 10 minutes. Ensure there is broth remaining in the lamb mixture and if not add a small amount of water during the cooking process. 6. While the lamb mince is cooking, peel and slice potatoes and zucchini into ½ cm thick pieces. 7. Season the potatoes and zucchini with sea salt. Place the potatoes on a baking tray lined with baking paper. Place tray under the grill for 5 minutes both sides or until golden brown. 8. Repeat the process with the zucchini slices, grill for 20 minutes on either side. 9. Once the potatoes, zucchini, and lamb mince are ready, prepare your cooking area by placing a lasagne dish on the kitchen bench with all your ingredients close by. 10. Place one layer of cooked potatoes on the base of the baking dish and drizzle with olive oil, then repeat the process with the zucchini. 11. Pour all the lamb mince over the zucchini including the thickened broth. Repeat the layering process with the potatoes and zucchini. Preparing the sauce 1. Place ¾ of the soy milk into a medium-sized sauce pan. 2. Add the sea salt, olive oil and rice flour to the remaining soy milk and stir thoroughly. When the flour has dissolved thoroughly, add to the soy milk already in the saucepan on the stove and heat, continuously stirring the mixture until it boils, then reduce the heat and simmer until sauce thickens. 3. Pour the sauce over the moussaka, ensuring you spread the sauce evenly over the zucchini. 4. Bake in a for 40- 50 minutes or until golden brown. DETOX JUICE This detox juice is a fantastic way to start your day. Choosing to use beetroot will intensify its detoxifying effect in the body. For added effect add fresh dandelions to your juice. Remember, the more bitter your juice, the more detoxification action it has on your body. Enjoy! Ingredients: • 3 vegetables (choose from list below) • 1 fruit (choose from list below) • 1 tsp ground flaxseeds • 1 probiotic capsule (optional) Method: 1. Place vegetables (any quantity), fruit and flaxseeds into a blender. 2. Combine all ingredients until smooth. 3. Stir in the contents of probiotic capsule if using. 4. If you wish you can add a little filtered water or coconut water to liquify the juice. Vegetables Spinach Broccoli Kale/endive Silverbeet Beetroot leaves Green beans Beetroot Celery Fruits Red delicious apple Pear 2 apricots Peach (white) Nectarine (white) 2 pieces of any melon ENDIVE Endive is a fantastic vegetable, especially with fish, as the meal will dramatically improve the appearance of your skin. If you use organic endive, drink a glass or two of the water they are boiled in. Many vitamins are water-soluble and leach out of the vegetable into the water during the cooking process. If you do this three to four times per week for a month you will see a dramatic improvement to your eczema/psoriasis (if you're also omitting foods that will aggravate your psoriasis). Endives are packed with a huge range of vitamins and minerals that act to nourish and detoxify the skin and the entire body too. Ingredients: • 1 bunch organic endives • 1 tbsp Celtic sea salt • 1 tbsp extra virgin olive oil • 1 organic lemon • 5 g organic pine nuts Method: 1. Clean the endive individually by cutting off the ends and removing any bruised or damaged leaves. 2. Clean the remaining leaves by washing them in a bowl of cold water. This process needs to be repeated two to three times depending on how much dirt is left in the bowl. 3. Fill a two-litre saucepan to the ¾ mark with boiled water. Cut the endive into halves and add to the saucepan. Cover with a lid and bring to boil. Reduce the heat to simmer with the lid slightly off for 30 minutes or until the stems are soft. 4. When the endive is cooked, remove from the heat and drain into a strainer. Place the endive into a bowl and season with salt, olive oil, and lemon juice. Combine thoroughly. 5. Garnish with pine nuts. Quick tip: Moussaka freezes really well, so why not divide the portions evenly and place individual pieces in freezer bags and store in the freezer? This will provide a very quick and easy set of meals with no fuss!
26 August 2017
09 September 2017