In 2014/15, when my younger sister was living with lung cancer, I spent a

lot of time researching nutrition, finding the right ingredients and recipes to

address her issues with diabetes, candida, and cancer and mental health.

The research hugely benefited me too as I was also living at the time with

numerous health conditions. I bulk-prepared some 40 meals a week, and so

time, money, and ease of access to ingredients was paramount.


The basic search was – how does nutrition affect health and in particular,

certain health conditions? What ingredients and recipes and eating approaches

would best help those conditions eg arthritis, cancer, candidiasis, diabetes,

heart conditions, mental health, to name but a few?


Here, I generalise. I cannot possibly devote vast pages on all of those issues

nor recipes for every health condition. But I can share some basic healthy

eating principles and recipes. The criteria I used were:-


  • Recipes which had proven health benefits – ie had high, known, nutritional value

  • Recipes which primarily fitted with a Low Carbohydrate High Fat eating regimen

  • Recipes which were influenced by the Mediterranean diet (I had lived in Spain for 12 years so saw the benefits for myself – in self and others and what happened as the younger Spanish population indulged more and more in fast foods)

  • Recipes which used easy to source  natural ingredients

  • Recipes requiring no processed foods or ingredients

  • Recipes using vegetables from above ground

  • Recipes using no or very little sugar, and no or little fruit

  • Meals which took minimum time to prepare

  • Meals which could be prepared with Love

  • Meals which were high value but low cost – most portions in the

  • following recipes average out at about £1.40 per portion

from the Radical Healer
Dr Mercola
The Diet Doctor

The Bonding Power of Cooking


When your day seems fraught or you feel down, when the world outside seems overwhelming, or you’re just feeling a little off, let cooking be your pick-me-up; it is one of the most centring and satisfying practices around. It takes me back to childhood days when my mother, would invite me into the kitchen there to prepare food – from baking to full meal preparation - with fresh provender from the nearby fields and forests, walled garden and river.


Whether it was picking raspberries or climbing trees for apples, or angling with my father, somehow, just putting my hands on raw ingredients, kneading and working doughs with spices and fruits, was enough to give me a special feeling of connectedness to all, a satisfying feeling of doing something productive, and the glory at the end when the great creation, emerging with tempting aromas, in all its glory, from an old fashioned, wood-fired, oven, was appreciated by all the family.

Green Pea, Asparagus + Parsley Soup – ideal for de-bloating


Quick to make, inexpensive (if buying asparagus in season) and highly healthy!


An ideal comforting yet energising smooth soup to aid digestion and with the added

benefit of DE- bloating, thanks to the generous amount of parsley.


Key contents:-


  • Asparagus - rich in vitamins A, E, C,

  • Green peas - high in protein and B vitamins that may help energise you. They are packed with                                                              some of nature's most potent disease-fighting compounds, including a polyphenol called                                                                                             coumestrol. Research shows that people with the highest intakes of coumestrol and other                                                                                                      natural plant chemicals (polyphenols) had a 50 percent lower risk of stomach cancer.

  • Leeks - provide antioxidants which convert to allicin and allicin provides an abundance of important attributes to the body, such as anti-bacterial, anti-viral and anti-fungal activities, and reduces cholesterol by impeding harmful enzymes in liver cells. They provide a 52% daily requirement of vitamin K, and a more than 29% daily requirement of vitamin A.

  • Parsley - my uncle George grew tons of parsley and my aunt was always making parsley soup. It has 574% of the daily recommended value of vitamin K. It is high in vitamins C and A. The iron in parsley is key to oxygen-carrying in the red blood cells. It has Copper, important for normal metabolic processes and is useful as a digestive aid with its high fibre content.


Serves 1 (enough for two days!)




  1. 1 teaspoon coconut oil

  2. 2 chopped leeks

  3. 8 cups low-sodium vegetable broth (I use a quality stock cube)

  4. 2 cups frozen green peas

  5. 1 generous bunch of asparagus, tough ends removed and cut into roughly 1-inch pieces

  6. ½ cup chopped fresh parsley (added at the end)

  7. Himalayan or sea salt and freshly ground black pepper

  8. Pinch turmeric powder - optional


To make (about ten minutes total - hardly time for a quick G&T!)


  1. Heat the coconut oil in a large soup pot over a medium heat. Add the leeks and sauté for 4 minutes, until softened. Add the broth and bring to a simmer. Stir in the peas and asparagus and simmer, covered, for 3 minutes longer.

  2. Place half of the soup in a high-powered blender and puree until smooth, then return it to the pot. Add the parsley, stir well, then season with salt and pepper (or pinch of turmeric!)

  3. Place in refrigerator to be eaten next day or freeze!



Tip:- I grow lots of fresh parsley (outside and inside in window pots) and use generally in cooking and in salads, always adding at the end.





Warming Winter Lentil Soup


In the long, dark, winter months, my mother used to make us lots of lentil soup, often with a ham hough (shank) as a key ingredient. The following is her soup – but a meat free version.


You will need


  1. 1litre of water

  2. ½ litre vegetable stock

  3. 1 onion diced

  4. 3 stalks celery - diced

  5. 1 can diced tomatoes

  6. 3 cups red lentils (dry)

  7. 1 bunch swiss chard – chopped

  8. 1 butternut squash - peeled, seeds and pulp removed, diced

  9. 4 tbsp coconut oil / butter

  10. 3 tbsp curry powder

  11. 2 tbsp raw honey

  12. 2 bay leaves

  13. 1 sprig of fresh thyme


Salt and pepper to taste.





– Pour the water and stock into a large pot, over medium heat.

– Rinse lentils and remove any stones

– Add celery, onions, squash, chard, diced tomatoes, and lentils to pot of heating water.

– Add curry powder, thyme, salt, pepper, bay leaf, honey and coconut oil.

– Once the water begins to boil, reduce to a simmer and cover the pot.

– Simmer for 3 hours, stirring every 30 minutes or so


That’s all, for a nutritious, warming soup sprinkled with salt and pepper to taste.

Lemon Garlic Chicken



For one - quick and easy to make, nutritious, and leaving a clean taste on the palate.


Preparation time  10 m      Cooking time  15 m         Ready in    25 m





1 tablespoon butter

1 skinless, boneless chicken breast

1/2 teaspoon Himalayan or Celtic salt

1/2 teaspoon ground black pepper

1 tablespoon garlic powder

1 lemon, juiced (squeeze and pop left over lemon in a glass of water for drinking later!)




  1. Melt butter in a frying pan over medium-high heat

  2. Season chicken with salt and pepper

  3. Place on the melted butter and cook chicken, flipping frequently, until browned, about 5 minutes

  4. Sprinkle 1/2 tablespoon garlic powder over chicken; flip and sprinkle 1/2 tablespoon garlic powder on second side

  5. Cook each side for 2 minutes

  6. Pour lemon juice over each side of chicken and cook until no longer pink in the centre, 5 to 10 minutes.


Serve with a generous side-salad or portion of mixed green vegetables (mange tout, sugar snaps peas, broccolli floretes), a few baby tomatoes, one chopped baby corn, pan-fried in either coconut oil or butter, perhaps seasoned with a shake of fenugreek and onion powder.


Lemon and Parsley Crumbed Fish


Occasionally, before I took healthy eating seriously, I would indulge myself at least

once a month with our ubiquitous fish supper. Any visitor to Scotland will have

heard about the traditional fish and chips in batter, or as we call it, "A Fish Supper."

 Some places give you the option to have the fish deep fried in breadcrumbs.

Listen out in some parts as we locals place our order,"Gonnae gie's a fish supper hen."


Either way, and howebver ordered, it's not a food for the health conscious but if

you're visiting - it would be a shame if you didn't try it at least once, preferably still

in its paper wrapping.


You will find Fish and Chip Shops in almost every town and village and naturally

some fryers claim to have a 'special and secret' ingredient, eg beer in batter, that

makes 'theirs' better than anyone else's.


The fish is usually haddock or cod, or sometimes pollock, and the chips are made with good 'floury' potatoes such as Golden Wonder (NOT your wee processed French Fries) ideal for soaking up lashings of vinegar or "broon soss!" - brown sauce!


Now that I am more health aware, I still love crumbed fish, and, to have something which is low carbohydrate high fat (LCHF) I now use ground almonds and lemon zest as a fresh, healthy and tasty alternative to breadcrumbs. It’s also wheat free, gluten free, sugar free, low carb and high in nutrition. You can use the same mix for chicken pieces to make chicken nuggets or fish pieces to make fish fingers.


As for the chips, well I’ve substituted cauliflower and broccoli lightly stir fried in butter. For a treat, I may chip a sweet potato, lightly toss it in some olive oil and a sprinkle of turmeric, and grill for about ten minutes, turning after five minutes – the chips, not you!


Serves one


Takes about 5 minutes to prepare and ten minutes to cook.


Cuisine: Low Carb; Paleo; LCHF; Gluten free; Wheat Free


You’ll need


  1. zest of 1 lemon

  2. 2 -3 lemon wedges

  3. ½ cup ground almonds

  4. small handful chopped fresh parsley

  5. 1 fish fillets  - cod, haddock, pollock




  1. In a small bowl, mix the ground almonds, lemon zest and parsley. I tend to put all three ingredients in my Magic-Bullet Blender and give it a quick blast.

  2. Push down the fillet into the almond mixture, firmly coating both side. (If crumbing beef or chicken, it’s probably best to dip first in a whisked egg.)

  3. Fry on a moderate heat in plenty of butter for about 3 minutes on each side.

  4. Serve with lemon wedges. "Nae broon soss!"  IE to remain healthy, brown sauce not allowed.


A Scottish Mediterranean Burger


It’s so easy to pop into a supermarket and buy fresh or frozen burgers, which, the minute they hit the heat, ooze grease and often are so bland they require oodles of sauce and other condiments to provide taste. In the end you have something cheap (or so you think) but not too healthy. Why buy foods when, because they are so tasteless, you have to smother them with sauces and the like?


Why not make your own burgers? They are simple to make and healthy. And you create your own tastes, And they’re inexpensive. OK some of the ingredients you use little of, but with careful planning, they can be integrated into other later meals.


Here’s my twist on a burger which has a Mediterranean turn and uses good fresh Scottish ingredients.


For one person you’ll need

  1. 3/8 lbs quality minced beef

  2. 1 egg

  3. 3/4 oz. feta cheese

  4. 1/4 teaspoon salt

  5. shake ground black pepper

  6. ½ oz. fresh parsley, finely chopped

  7. ¼ tablespoon olive oil

  8. ¼ oz butter


To add at end of cooking stage to make gravy

  1. 1/3 cup heavy whipping cream

  2. ½ oz. fresh parsley, coarsely chopped

  3. 1 Level tablespoon tomato paste or chilli paste

  4. Shake of salt and pepper


Side dish - Fried green cabbage

  1. 4 Leaves green shredded green cabbage (not white!)

  2. 1oz butter

  3. Shake of salt and pepper


The method


  1. Mix all the ingredients for the hamburgers and form into burger shapes – small, or  large but not too thick.

  2. Fry on medium high in both butter and olive oil for at least 10 minutes or until the burgers seem cooked.

  3. Pour the tomato paste and the whipping cream into the pan when the burgers are almost done. Stir and let the cream boil together.

  4. Add parsley at the time of serving.


Butter-fried green cabbage

  1. Shred the cabbage

  2. Melt butter in a frying pan.

  3. Sauté the shredded cabbage on medium heat for at least 15 minutes or until the cabbage reaches desired color and consistency.

  4. Lower the heat a little towards the end. Stir regularly. Shake over salt and pepper to taste and a dash of turmeric if so desired.

Mediterranean Burger


Ma Hunter's Healing Broth


In our fast paced societies, we seem to have forgotten so much about cooking and baking

other than watching about them on TV. We’ve forgotten so many excellent traditional

ways of making highly nutritious and delicious foods, simply and cheaply. Nowadays, it

is TV dinners, fast food, and takeaways and people seldom eat as a family round the table

any more. No wonder we get ill and grieve.


One tradition of my mother’s was the art of soup making, she always had soup “on the go!”

Her broths fortified the family, soothed our sore throats, comforted us on a cold winter’s

day, cleared away clogged winter airways, and helped us fight off cold and flu's. 

You don’t get that from a tin or sachet!


Jewish chicken soup is likened to penicillin, for centuries the Chinese and Japanese

have been masters in treating illnesses with soups, the Russians have their beetroot borscht,

and the British their bone broth as well as beef tea.


So here I celebrate bone broth, packed with anti-aging nutrients, and perfect for treating (not curing) anti-inflammatory conditions. Bone broth reverses signs of aging better than any powder, pill or potion and costs next to nothing.


Why is it such a superb soup? Because it contains all of the following:-


Collagen - a protein which builds strong skin, mainlining collagen to your cells, thus protecting against aging and wrinkling. Collagen is the protein found in connective tissue. It is abundant in bone, marrow, cartilage, tendons and ligaments. When cooked, collagen breaks down and produces gelatin.


So let’s hear it for gelatin!


Gelatin – the gelatine derived from collagen heals your digestive tract, helping to treat and prevent inflammation that leads to so many conditions such as Crohn's disease, constipation, Irritable Bowel Syndrome, hyperacidity, leaky gut syndrome, and colitis. Gelatin is beneficial for patients suffering from intestinal disorders because:


It soothes the GI (gastrointestinal) tract by lining the mucous membranes of the intestines thus affording protection from ingested materials. Gelatin is said to be a great way to treat leaky gut syndrome.


It provides and allows you to make full use of complete proteins making it essential for those who cannot have large amounts of meat in their diets.


It absorbs water and so helps keep fluid in the digestive tract allowing food to move easily through the gut and promote healthy bowel movements.


Glycine  - helps your liver remove toxins (which environmentally bombard you constantly) from your body, re-energizing and de-aging your cells.


Minerals – these happen to be in bone broth in great quantity; calcium, phosphorus, and magnesium.


Glycosaminoglycans – a big word but you've probably heard of  glucosamine, chondroitin and hyaluronic acid. These nutrients included in that big word help keep your joints young and flexible.


Iodine… found in fish bone broth protects against a sluggish thyroid — a major cause of weight gain, thinning hair, and energy loss as you age.


Basic Healing Chicken Broth 


(Note this recipe is for chicken broth. You could also make


  • Beef bone broth using high-quality bones or frozen leftover bones (beef, lamb, or turkey bones preferably from pasture-raised cows or sheep or free-range poultry. For a beef broth, use boney bones, marrow bones, meaty bones, or knuckle bones)

  • Fish bone broth use high-quality, wild-caught fish eg sole and snapper. Avoid oily fish like mackerel.)


Enough for about 6 – 10 portions!


Key Ingredients


  1. 4 lbs chicken necks, back, wings (or combination)

  2. 4 quarts of pure water, cold

  3. Sprinkle of sea or Celtic or Himalayan salt

  4. 3 celery sticks, chopped into pieces

  5. 2 carrots, coarsely chopped

  6. 1 large onion, coarsely chopped – leave skin on

  7. 1 head of garlic

  8. 1 bouquet garni ( or make your own - 4 sprigs thyme, 4 sprigs flat or curly parsley, 4 sprigs dill, and 1 bay leaf all tied together into a bouquet with kitchen string)

  9. 1 tablespoon apple cider vinegar (to help pull nutrients out of the bones + a daily teaspoon of apple cider vinegar in some water is an excellent health aid!)




  1. Thoroughly clean the chicken pieces

  2. Cut the neck and wings into several parts (this is to expose the collagen of the bone)

  3. Place chicken pieces and vegetables in a stock pot, cover with pure cold water and vinegar

  4. Let stand for 30 minutes

  5. Now bring to a gentle boil

  6. Skim off scum that rises to the surface

  7. Reduce heat to a gentle simmer

  8. Cover and simmer for 6-24 hours

  9. Keep checking that the water is not disappearing! Add water if  necessary!                                                                                                                           (NB Fish broth takes about 3 – 6 hours!)

  10. Remove any scum that continues to form.

  11. After your allotted time, remove from heat and immerse the bottom of pot in                                                                                                                   ice cold water

  12. Remove bones and strain broth with a fine mesh colander into wide-mouth                                                                                                  mason jars or glass containers (or freezer tubs.)

  13. Cool in the fridge. As it cools a shaky, wobbly gel will form at the top of the stock.

  14.  Skim off this wiggly substance – full of fat-burning collagen - and use it                                                                                                                               for cooking if you'd like.

  15. Put stock in glass containers, enough to use over next 3 days.                                                                                                                                                     (Will keep in fridge for up to 3 days.)

  16. Freeze remainder in portion sizes.

  17. Love it! Enjoy! Be healthy!


NB:- this is not a replacement for going to your doctor if you are ill! It is an aid to healing. It is an act of Love.

Bone Broth

More detail by Dr Josh Axe

Viennese Goulash



I love travel, probably have visited some 100 countries so far, and in each I love to explore local culinary dishes. Doesn’t always work well with healthy eating but psychologically it does me good and I know that when I return home to Scotland, I can get back to a healthier regimen. That said, I bring back with me recipes found on my visits. This is a Viennese Goulash – typically Hungary is the land of origin but many regional variations are found throughout Europe.



You’ll need


100g/3½oz pork lard

1.25kg/2lb 12oz onions, sliced

2 garlic cloves, grated or finely chopped

2 bell peppers – red, orange, or yellow -  but not green

2 carrots - chopped

2 large tomatoes - chopped

1 large potato - diced

1 tbsp tomato purée

2 tbsp sweet paprika

1½ tbsp hot paprika, Hungarian if possible

½ tsp caraway seeds, crushed in a pestle and mortar

1 tsp brown sugar

1½ tsp salt

12 turns of the black pepper mill

2 tsp cider vinegar

1.5kg/3lb 5oz shin of beef, diced into ½ inch chunks

1 tbsp chopped flat leaf parsley






  1. Heat the lard in a large pot and gently heat but do not fry the paprika.

  2. Fry the onions until they are deep golden brown.

  3. Add the garlic, cook for a minute

  4. Add the carrots, tomatoes, potatoes, tomato purée, paprikas, crushed caraway seeds, sugar, salt, pepper and vinegar and cover with 1 litre/1¾ pints of water.

  5. Bring to a boil, then add the beef.

  6. Once boiling, reduce to a gentle simmer and cook for 2½ hours. Check the pan regularly to stir and, if necessary, add more water.

  7. Check meat for tenderness and add water and cook a little longer if not sufficiently tender.

  8. When satisfied the meat is tender, remove the meat and set aside but continue to cook the liquid to allow to thicken a little.

  9. Place meat back into the thickened sauce


Serve sprinkled with a little chopped parsley with new potatoes, some soft egg noodles, or dark rye bread.

Guten Appetit


Viennese Goulash

Fabulous frittata

This comes from my days in Spain; but really, is ubiquitous, ie you find it all over.

It is simple and inexpensive. And conforms to all the good eating principles mentioned on this site. For those who need to know more – it could technically be called a Low Carb High Fat (LCHF) Frittata -just doesn’t have the same ring to it as fabulous!

This is enough to serve 2 people for a main meal, or sliced into 4 and accompanied by salad, and maybe some fermented vegetables of your own making. Keep any leftovers for tomorrow’s lunch.


You’ll need vegetables of your choice. In the picture opposite I used

  1. 1 cup broccoli florettes

  2. 1 cup cauliflower florettes

  3. 2 slices streaky bacon (optional)

  4. ½ cup mushrooms, cut in half

  5. 1 small onion

  6. 3 eggs, whisked

  7. 1 tablespoon mustard (optional)

  8. ½ cup grated cheese

  9. 1 tablespoon butter

  10. Grind of pepper

  11. Sprinkling of Himalayan or Celtic sea salt



How to do it


  1. Cut the streaky bacon into small pieces and gently fry with the onions until translucent; set aside

  2.  Steam broccoli and cauliflower (and any courgettes longing to be used up) – drain and cool

  3.  Heat the butter in a small frying pan and add mushrooms; cook for two minutes on medium heat

  4.  Place and mix together all ingredients so far in a baking dish

  5.  Meanwhile, beat eggs (and optional mustard + optional teaspoon of turmeric) – with salt and pepper (sprinkling of each to taste)

  6.  Pour egg mixture over the vegetables

  7.  Finish your frittata by topping with the grated cheese 


Bake at 180 degrees C  for around 30 minutes or until the dish is firm and browned on top.


Eat straightaway or allow to cool, slice, and serve cold.



Tomato soup

Tomatoes, when cooked -gently fried, steamed, boiled – are good for you.

They are less beneficial when eaten raw.

A bowl of tomato soup (home-made, not processed) contains

Lycopene which neutralises the oxidative damage caused by the free radicals, a

molecule that causes ageing. A diet rich in lycopene can also help fight chronic

diseases and stroke and can help prevent the possibility of cancer in both men and women..


Nutrients that are highly beneficial for health eg vitamins E, A, C, K, essential minerals

and antioxidants that can keep you healthy and fit.


Vitamin A is required for tissue development.

Vitamin C is required to maintain healthy tendons and ligaments and provides arterial protection therefore good for the heart, protecting it from diseases like blockage of arteries and stroke. It reduces the deposition of fats in the blood vessels, reducing bad cholesterol. Tomato soup also prevents the clumping of platelet cells in the blood.

Vitamin E acts as an antioxidant, which protects cell membranes and also helps to maintain healthy skin, eyes and strengthens the immune system.

Vitamin K and calcium present in tomato soup can help you get healthy bones. Lycopene in tomato soup improves bone mass, fighting osteoporosis.


Selenium which promotes blood circulation, preventing anemia.


The high concentrations of copper in tomato soup boost the nervous system.

Tomato soup benefits weight loss, being rich in water and fibre that keeps you full for longer.

The high levels of antioxidants reduce oxidative stress and chronic inflammation.

Researchers have claimed that a bowl of tomato soup daily can boost fertility in men.

Tomato soup can be an excellent addition to a diabetic patient’s eating regimen. It contains chromium, a mineral that helps in the regulation of blood sugar.


What’s not to like?

You’ll need (for 4 people – so if you are on your own, freeze in one-person portions)

  1. 1-1/4 kg ripe tomatoes - chopped

  2. 1 medium onion – thinly sliced

  3. 1 small carrot - chopped

  4. 2 stalks fresh celery - chopped

  5. 2 tbsp olive oil

  6. 2 squirts of tomato purée (about 2 tsp)

  7. a good pinch of sugar – ie pinch, not a handful!

  8. 2 bay leaves, torn into chunks

  9. 1.2 litres boiling vegetable stock

  10. Sprinkle of black or mixed peppercorns

The “how to”


  1. Place the onion, carrot and celery in the pan and gently simmer with the olive oil  (5 minutes)

  2. Add the tomato puree, ground pepper, a pinch of salt, a pinch of sugar and the bay leaves, torn (you will have to remove them by hand later so not too small!) , and stir (5 mins)

  3. Add the boiling stock (pre-prepared ie pour boiling water over your stock cube or one heaped teaspoon vegetable Bouillon) to the mix

  4. Continue to cook for 5 minutes

  5. Then add the chopped tomatoes – and cook GENTLY for a further 10 minutes

  6. Cool

  7. Remove the bay leaves

  8. Blend the mixture – and it becomes soup!


Retain that which you want to use within the next day.

Freeze the remainder.

Turmeric paste


I went into a Turkish shop in Edinburgh recently, one of those gem Aladdin's cave,

grocery / butchery store type places that sells everything except this time, no turmeric

paste. “Only powder, Sir!” So I took that as a sign to make my own paste.


But why bother?

Well,  turmeric may be the most effective nutritional supplement in existence.

Many high quality studies show that it has major benefits for both body and brain

and many aspects of health.  It contains compounds with medicinal properties.

These compounds are called curcuminoids, the most important of which is curcumin.

Curcumin is the main active ingredient in turmeric. It has powerful anti-inflammatory

effects (and we now know inflammation is corelated in many health conditions) and is a

very strong antioxidant. Alas, in its powder form it is not too strong but its effects can be

enhanced by the use of black peppercorns. These contain piperine… a natural substance

that enhances the absorption of curcumin by 2000%.

Benefits  can be found in two key websites - Heath Diaries and Authority Nutrition.

Uses and how to take - add to soups, stews, casseroles, as a condiment, or to add to a smoothie, stir into yoghurt.

Turmeric supplement - source a turmeric/curcumin supplement, with bioperine (another name for piperine). Without this substance, most of the curcumin just passes through your digestive tract.

Recipe to make turmeric paste


•1/2 cup (60gms) turmeric powder

•1 cup water (250 mls) PLUS 1 cup water in reserve, if your paste suddenly thickens too fast

•1/3 cup (70 mls) unrefined coconut oil or extra virgin olive oil

•2-3 teaspoons freshly ground black peppercorns

(You can omit the pepper but the absorption of the turmeric will be significantly less efficient.)


1   Place turmeric and water in pan and stir (for 7-10 minutes) over gentle heat until a thick paste develops. If the paste thickens too  quickly, and do not let it burn in the pan, add more water.

 2  When satisfied with paste consistency, only then add the freshly ground pepper and oil or choice.

3    Stir or whisk well.

4   Allow to cool.

5    Store sufficient for the next two weeks in a glass – not plastic – jar.

6   Freeze the remainder.

Turmeric Health Tonic


A few years back, I was on a retreat in Kerala, India. My second day was my turn to experience a

special Ayurvedic massage – I lay naked in what bore a resemblance to a coffin without a lid whilst

two women poured copious amounts of oil over me and rubbed it in, whilst at the same time giggling

and twittering which I found quite off putting. That night, having dinner with some friends from

Australia, one asked if I had had “the” massage. “Yes, how do you know?” “Because you are turning

a deep yellow.” And so were my clothes, and bed linen. Apparently, the massage oil had been laced

with copious amounts of turmeric. It took four days for me to return to a whiter shade of pale!


The plant turmeric, derived from the ginger family, has many known medicinal compounds and benefits.

It contains antioxidant, anti-inflammatory, immunomodulator, wound-healing, detoxifying,

liver-protecting, digestive supportive, and antimicrobial properties and you increase its bioavailability

(i.e. the body’s ability to absorb it) by taking it with a pinch of black pepper… facial flare-ups diminish,

your digestion may improve, bloating, belly aches and stomach cramps are ameliorated, some have

reported improvements in IBS (Irritable Bowel Symptoms) and it is linked to being an aid in the t

reatment of autoimmune diseases such as diabetes, allergies, arthritis, Alzheimer's, Crohn's disease,

cancers, and other chronic illnesses.


So once a day I aim to have my turmeric tonic – it is so simple to do (once you have sourced supplies of the turmeric root. Try your local health and wholefood suppliers.)


Here’s what you’ll need for a drink for one person


•1 (2-inch) piece of fresh turmeric root – washed slightly but not peeled

•1 peeled lemon – chopped into a few slices

•1 orange or mandarin - peeled

•1 pinch of black pepper


Here’s what to do


  • Prepare when you are ready for your tonic – ie don’t make the tonic and leave it till later to drink

  • Put all the ingredients in a blender and last for about ten seconds

  • Add water if needed. But you probably won’t need to!


Drink immediately – it tastes good too!



The healing power of spices and herb to help fight inflammation and promote healthy sugar levels, brain and heart function is well-known.

One herb that is said to offer a number of benefits is rosemary. It is reported to :-


  • be beneficial in tackling the growth of cancers

  • help minimise hair loss

  • improve the health of arteries

  • improve memory

  • improve arthritis

  • improve cholesterol and blood sugar levels


Years back I lived in Spain and when wild mountain rosemary was in season, friends and I would take to the hills, following the trails and aromas of the abundant plant, and we would find wooden mountain restaurants which served beautiful roast meats, flavoured with wild rosemary.

As I developed a passion for healthier eating, sought to minimise my use of salad creams, and became more enamoured of Mediterranean salads, I created the following flavoursome and healthy recipe for rosemary vinaigrette :-

You will need

  1. ⅓ cup balsamic vinegar

  2. 1 tablespoon grainy Dijon mustard

  3. 1 small garlic clove, newly crushed

  4. 1 full tablespoon freshly torn rosemary (or ½ teaspoon dried organic leaves)

  5. 4 tablespoons cold water

  6. ½ teaspoon Celtic or Himalayan salt – coarse preferred

  7. ¼ teaspoon freshly ground pepper

  8. ¼ teaspoon turmeric


Add all ingredients in a mixing bowl and mix well – then bottle in a small container.



Guidance on fats and oils and cooking


With all the commendations these days to follow a LowCarbHighFat eating style, and with a lot of the guidance we have been given over the years on the evils of fat  now falling into discredit, check out for yourself the terminology around fat – saturated, monounsaturated, polyunsaturated  and trans fats – and learn what’s best for you.


Get the low-down here on what to have (eg Avocado Oil, Coconut Oil, Butter, Ghee etc) and what’s best to avoid (eg Corn Oil, Canola Oil, Trans Fats, Grapeseed Oil etc)


Other recipe ideas

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