CHANGE YOUR ORDINARY FOOD INTO SUPER HEALTH FOODS
MAKE YOUR OWN HEALTH
SPREAD TO REPLACE MARGARINE
Margarine is bad news. We usually keep it in the fridge because it costs
less and is easy to spread. Try this super health spread and you will
find it costs less than margarine but it contains a perfect balance of
essential fatty acids.
1/4 block of butter : make it really soft
200ml sunflower oil: blend the two together and keep in the fridge as
a spread. You can add more or less oil, depending on how hard you want
the consistency.
OPTIONS: Try mixing in some grapeseed oil - very rich in anti-oxidants.
Flaxeed oil is a plant based omega 3 oil.
MAKE YOUR OWN HEALTH SALT TO REPLACE TABLE SALT AND AROMAT
When you have to cut out salt, it's the sodium that's the problem because
it causes water retention and it pushes out the potassium that is a natural
diuretic. Aromat, Zeal and other seasonings are full of MSG(monosodium
glutemate) and are also bad for high blood pressure. So make your own
herb salts, to suit your taste. Make a variety of them.
In an electric coffee grinder or use a pestle and mortar:
A few tablespoons of herbs: mixed herbs, basil, mint, rosemary (a good
fat busting herb) and others you like.
A tablespoon of spices: coriander, cumin, paprika, ginger. First taste
the blend, then add other flavours as you fancy.
A tablespoon of ground pepper, A tablespoon of salt. Two teaspoons of
cream of tartar (as a source of potassium)
OPTIONS: Sodium free salt is available: known as potassium chloride. Supermarkets
sell: NO SALT or NU-SALT
It tastes like normal salt but beware: if used on popcorn or salty snacks,
it can remove the skin from your mouth.
MAKE YOUR OWN SUPER
CEREAL
Forget about expensive commercial cereals. Look for MOREVITE at the supermarkets,
it sells alongside the mealie meal. It is a pre-cooked sorghum cereal
and at a cost of R5 for 1kg, it's the best way for all blood groups to
start the day. It is vitamin enriched and can be served with milk, hot
or cold water or even fruit juice. You can top it with youghurt, molasses,
honey. For texture, add oats, chopped nuts and dried fruit or granola.
For people who need extra snacks when the blood sugar gets low, you can
take a small container of your MOREVITE mix. Keep it dry and activate
it with milk, juice or water when you feel the blood sugar blues creeping
up on you.
MAKE YOUR OWN HEALTH
DRINKS
Fizzy drinks contain 8 teaspoons of sugar. Talk about a bulge trap! We
need alternatives and some fruit juices are just as bad. Too much sugar
and no fibre is a no - no. Rather eat the fruit and drink a glass of water!
HERB TEAS: commercial herb teas are a fabulous way to have your eight
glasses of water a day. Even soaking the bag in a glass of water overnight
for your first drink works well. Then you can add boiling water onto the
same bag for the second cup. This is good for expensive teas like echinachea
and St John's wort as different medicinally active chemical compounds
are released in hot and cold infusions. You can also use fresh herbs,
especially mint for delicious fragrant teas and sweeten with a spoon of
honey or high test molasses. NO WHITE SUGAR!
COLD DRINKS; 1 gram of vitamin C, 1 glass of cold water and a teaspoon
of high test molasses. Add a pinch of cream of tartar. This is my favourite
drink to take to they gym. You can also experiment with cold herb teas,
especially rooibos, honeybush, mint and camomile. Some people add a little
chilli to their tea to boost immunity.
MAKE YOUR OWN VEGGIE
PIGOUTS
Time is always the excuse for not making stir fries. 90% of the time is
in chopping and cutting, so make yourself a variety of pre- chopped veggies
in containers in the fridge. Now when you are in a hurry, simply tip a
punnet of veggies into a pan with a spoon or two of olive oil. Add a little
stock or water as it begins to heat up and turn onto low with a cover.
Add your new herb salt and season to your satisfaction. Serve with flaxeed
oil and lemon juice or balsamic vinegar. Eat as much as you like, especially
the green beans as they are a great slimming food. I like: green pepper,
Chinese cabbage, matchstick carrots, slivers of green beans, onions, celery,
fennel and a huge bunch of parsley, finely chopped. If you want the mix
to be thicker and more slushy, add a few thin slices of sweet potato.
CUNNING WAYS TO FILL YOU UP AT THE DINNER TABLE
A nice substitute for chips is red sweet potato slices, cut thin and fried
in a slick of olive oil. Season with herb salt.
Remove from the pan and toss in your stir fry veggies. Add a few thin
slivers of fish or chicken. If you have a little greasy treat witha meal
it is very satisfying but just a little, on the side. You can also make
curried stirfries, but go easy on the rice if you are on the slimming
or detox programme. Also leave out the second poppadum and the extra spoon
of dhal. Pig out on extra fresh salad sambals of tomato, onion, green
pepper, lettuce, lettuce and lettuce - to fill you up. Eat slowly and
that teaspoon of rice will go a long way! Drink mint tea before and after
the meal. Never fill up on starch when you are hungry. Rather wait a while
or munch carrot and celery sticks in a dip made of youghurt and flaxseed
oil with herb seasoning. When you talk and laugh a lot during a meal,
you eat less. You don't need big comforting desserts. Just think of your
waistline!