Provence herb sauce

1 cup of low fat yogurt

3 tablespoons of lime juice

1 table spoon of parsley- shopped

2 table spoon of ricotta cheese

1 table spoon of oregano

1 green onion

pinch celtic sea salt

Blend all together and serve it cold – easy!

It’s delicious on salads, flatbread or flax crackers.

Parsley and bulgur wheat chilli salad

125g bulgur wheat

2 unwaxed lemons

1x 400g can chickpeas, drained and rinsed

Salt and freshly ground black pepper to taste

1/3 large cucumber, peeled in strips and deseeded

2 large ripe tomatoes, quartered and roughly deseeded

A large bunch (arround80g) flat leaf parsley- stalks removed and leaves roughly chopped

2 fat cloves garlic, finely chopped

1 medium red chilli, deseeded and roughly chopped

3 spring onions, sliced

75ml extra virgin olive oil

To prepare the bulgur simply place in a bowl and cover with boiling water, leaving it to soak for eight minutes. Drain and rinse under cold water, drain again making sure all the water possible is removed. Put it in a serving bowl.

Finely grate the rind from one of the lemons and add to the bulgur. Squeeze both lemons and add all the juice, along with the chickpeas and seasoning to the bulgar.

Chop the cucumber and tomatoes into small cubes and mix it into the salad with the parsley. In a small bowl, mix the garlic, chilli and spring onion with the oil. Add to the salad and allow to stand for around 15 minutes, before mixing and serving.

Wholegrain Crepes

1 cup whole grain flour

1 ½ cup of water or low fat milk

½ teaspoon of salt

1 tablespoon canola oil or olive oil

In a medium sized bowl combine the flower, salt and water and mix well until it gets in a liquid and homogeneous state creating a batter. Heat the fry pan and grease lightly with oil. Pour in 3 tablespoon ( or 1 small ladle) of the crepe batter, rotate the pan to spread across the pan and make it even. Once small air bubbles come to the surface flip to cook the other side. Make as much crepes as you can. If you are having a hard time keeping the batter together, add 1 egg to the preparation to make the batter more workable for you.

Miso is made from fermented soya beans. This is the best way to include soy in your diet and how it has been traditionally consumed for thousands of years. The fermentation process helps break down the protein the soy contains and aids in the digestive process as well as helping to feed the good bacteria in the gut.

Whilst you can buy packet miso soup but this version is so easy to make, with no unwanted extras.

Vegetable miso Soup

2 cups diced sweet potato or yam

2 cups diced carrot

½ cup chopped onion

1 cup green bean

2 cups cabbage in strips

2 tablespoon parsley

1 tablespoon sea salt

2 tablespoon canola oil

½ tablespoon of miso dissolved in ½ cup of water

In a big pot, use the oil to sauté the onion. Add the sweet potato, yam, carrot and green bean. Add some water and salt and stir. Let it boil until the vegetables are cooked. Add the cabbage and the parsley and let it cook. Turn off the stove and add the water with miso. Stir it well and serve it warm.

PS. Miso is a soy complement rich in protein that helps the digestive action and detoxification. To protect the medicinal and nutritive proprieties of miso, we shouldn’t cook it. So it has to be added after turning off the stove.

Shiitake with soy sauce

150 g onion

2 cloves of garlic

20 g fresh ginger

5 tablespoon olive oil

150 ml soy sauce

500 g shitake mushroom

100 g red and yellow pepper

150g tofu

Sauté garlic, onion, and ginger in 2 tbsp of olive oil until golden. Add 2 tbsp of soy sauce and let it boil for 1 minute. Add the mushrooms, soy sauce and let it boil in medium heat for 5 min. Add red and yellow pepper, 60 ml of water, let it boil for 5 min more or until it gets tender. When it’s almost done, add the tofu in cubes and let it cook for 2 minutes more.

Top tip: Use the light version of soy sauce. It contains less salt and it’s easier to cook.

Heres’s what you need…

1 kg tomatoes

1 cup water

2 clove of garlic

1 diced onion

A large bunch (arround 80g) basil- stalks removed

1 tablespoon canola or olive oil

Sea salt – to taste

1 pepper –sliced (optional)

1 teaspoon of sugar (optional to break the acid of the tomato)

 Here’s how to make…

1. In a medium pot, boil the tomatoes with water and salt. Let it cook for 30 minutes.

2. Whait until it gets colder, put into the blender and bland it until it forms a cream. Sift it in a screen and save it.

3. In a pot, sauté the onion and garlic in olive oil for 5 minutes. Add the tomato paste and stir. Add basil leaves and the pepper.

4. let it boil in medium heat for 20 minutes.

5. take of the slices of pepper.

 

Tip: If you want to make it with no fat, you can substitute the oil per 1 tablespoon of water to sauté the onion. To make variations, use different herbs.

Ingredients

2 cups orange juice

1 small cinnamon stick

4 cups of water

15 cloves

½ cup of honey

In a saucepan add the orange juice, cinnamon, gloves and water.

Bring to the boil, then lower the heat and simmer with the lid on for 15 minutes. When ready pour through a sieve into a tea pot, add honey to taste and serve warm.

1 medium head of broccoli

1 teaspoon of olive oil

2 cloves of crushed garlic

Steam the broccoli till it gets tender. Set aside then sauté the garlic on the olive oil until golden. Add the broccoli to the garlic and lightly grill to infuse the flavours.

Autumn is actually one of the best times of the year to commit to healthy eating and to cleanse the body. This is especially true if you overindulged during summer with holidays and social events. But of the main advantages behind detoxing in Autumn is that is has been shown to reduce or eliminate winter colds. By releasing toxins your immune system will be in much better shape keeping you healthy during the Winter months ahead.

Of course the best way to warm yourself is to come and pay us a visit for some South American sunshine at one of our retreats.

But in the meantime enjoy the below recipe for spiced milk. It’s super easy and you probably already have most of the ingredients in your pantry or make a quick trip to your local whole food supermarket to buy what you don’t have.

Spiced Milk

• 1-cup almond milk
• 1 cup water
• Pinch of  ginger, cinnamon, and cardamom

Put all the ingredients in a saucepan and bring to a boil over medium heat, stirring frequently. Boil down to 1 cup and enjoy warm