By Liz Nolan

This aromatic curry is always a favourite at my cookery classes! Add some chilli powder if you like it spicy. The coconut adds a creaminess without being too rich. If you don’t have the spices to hand then cheat by using the Pataks paste available at most supermarkets.

Ingredients
8 oz red lentils
1 tin organic chickpeas
1 medium red onion finely chopped
3 cloves garlic crushed
1 inch fresh peeled ginger grated and finely chopped
1 large carrot sliced or ½ cauliflower broken into medium size florets
2 medium sweet potatoes scrubbed and chopped into 1 inch pieces
3 oz frozen peas
2 tbsp olive oil or coconut oil
1/2 bag of washed baby spinach or 150g shredded spinach leaves
2 tsp Himalayan or sea salt
2 tbsp tamari (wheat free soya sauce)
few twists of black pepper
2 oz creamed coconut or 1 small tin of coconut milk

Spices
1 tsp mustard seeds or panchipooran – available at Indian grocers – it is a mix of cumin seed, fennel seed, fenugreek seed and black mustard seeds
1 tsp turmeric
2 heaped tsp cumin powder
1 heaped tsp coriander

OR

2 dessertspoons Pataks coriander and cumin paste or Korma paste – not sauce

Directions
Wash the red lentils in a sieve under a running tap for a minute.
In a large pan with a lid, fry the onions in approx 2 tbsp olive oil or coconut oil until soft. Add the mustard seeds or panchipooran and the turmeric, cumin and coriander, then the carrots/cauliflower and sweet potatoes, garlic and ginger.
Stir around for a minute and then put the lid on and let the mixture sweat on a low heat for a few minutes.
Add the lentils and the chickpeas – add the water too, so long as they aren’t in salted water.
Add the peas and some more water just covering the vegetables. Simmer with the lid on, stirring occasionally for about 20 minutes, adding more water if it looks dry. The lentils soak up a lot of water.
Check the potato and carrots are soft.
When everything is cooked and the lentils have absorbed most of the water – they should look mushy and lighter coloured, stir in coconut and let it melt into the curry, then add the spinach and let it wilt into the curry.
Add the tamari, salt and pepper.

Serve with Cucumber Raita, and Aromatic Brown Basmati Rice, see below.
Serves 6 to 8 depending on the portion sizes!

Aromatic Brown Basmati Rice
6 oz organic brown basmati rice
14 fl oz water
½ tsp turmeric, 1 cinnamon stick or 2 inch piece of cinnamon bark from Indian grocers.

Directions
Wash the rice as for the lentils above. Put in a large saucepan with the spices and water. Bring to the boil and then simmer for 20 to 25 minutes with the lid on. Check occasionally. The rice is cooked when it looks fluffy and most of the water has been absorbed. Pour off any excess water, remove the cinnamon sticks and cardamom pods and serve.

Cucumber and Yoghurt Sauce/Raita
Finely chop half a cucumber with the skin on. Mix with 6 tbsp natural yoghurt, 1 small garlic clove crushed and a handful of fresh, finely chopped mint leaves.
Season with salt and pepper.

Liz Nolan is a Nutritional Therapist based in Moycullen and Health and Herbs, Sea Rd, Galway. For more information on Vegetarian Wholefood Cookery Classes, Zest4life Nutrition and Weight Loss Programmes or Nutritional Consultations, please ring 0868099604 or email liz.leagaun@gmail.com or visit www.wholefoodmatters.com

There is nothing nicer than sharing a meal with family and friends on a warm summers day, Al Fresco!

A Mezze plate is ideal, where you have several cold dips and salads served with some good bread, where everyone can pick and choose and everything can be prepared in advance so that you get to relax with a glass of wine.

I have chosen two roast vegetable salads which, with chickpeas or beans and lentils adding some protein, form a substantial meal served with a leafy green salad, hummus and delicious 5 seed flat breads made with spelt flour.

MEDITERRANEAN ROAST VEGETABLES AND CHICKPEA SALAD WITH CREAMY ROAST GARLIC DRESSING

Ingredients

1 tin of chickpeas
1 aubergine chopped into small cubes
½ red, orange and yellow pepper chopped into small pieces
1 medium red onion chopped small
1 large courgette chopped into small cubes
8 cherry tomatoes cut in half
6 to 8 sun dried tomatoes finely sliced
8 good size garlic cloves
1 tsp dried oregano
1 tsp salt
few grinds of black pepper
4 tbsp extra virgin olive oil
approx 10 black olives
2 oz Feta cheese chopped into cubes (optional)

Directions

Put all the vegetables except the tomatoes into a large roasting tin so they are in one layer. Pour on the olive oil. Sprinkle on the oregano, salt and pepper and mix to coat.

Choose 8 good size garlic cloves. Leave on their outer papery covering and slice off the bottom of each clove. Wrap them loosely in tin foil and put next to the vegetables to roast.

Roast in the oven on gas mark 5 or 180 electric for 30 minutes or until soft.

Remove the veg and the garlic from the oven and leave to cool.

Put the veg into a bowl and stir in the drained chickpeas and the sun dried tomatoes.

DRESSING

8 roasted cloves of garlic
4 tbsp extra virgin olive oil
1 tbsp cider vinegar
1 tsp smooth dijon mustard
1 tsp honey

Directions

Measure out the ingredients into a small bowl.

When the garlic is cool enough to handle squeeze each clove from its papery cover into the dressing ingredients. Whizz with a hand blender until thick and creamy.

Stir the dressing into the vegetables and chickpeas.

In a serving bowl, arrange some mixed lettuce leaves and spoon over the roast vegetable mixture.

Scatter with the halved cherry tomatoes, feta cheese (if using), olives and some chopped parsley.

Serve with the hummus and 5 seed flat breads.

BUTTERNUT SQUASH AND PUY LENTIL SALAD WITH FETA CHEESE IN BALSAMIC DRESSING

Butternut squash

1 butternut squash
2 tbsp olive oil
1 tbsp tamari

Directions

Cut the squash just above the wider bulb or bottom part and leave aside.

Stand the upper part on a chopping board and peel the skin off using a sharp knife.

Cut across into 1 inch thick rounds and cut each round into 1 inch cubes.

Mix the oil and tamari together in a small bowl. Toss the cubes of squash in the mix and put onto a baking tray and into the oven gas mark 6 or 200 electric for 15 minutes until just tender.

Then leave to cool.

Puy Lentils

4 oz puy lentils
8 fl oz water
1 clove garlic crushed
1 tsp dried thyme
1 bay leaf
salt and pepper

Directions

Rinse the lentils under a tap in a sieve. Put into a lidded saucepan with the other ingredients. Bring to the boil and then simmer for 20 minutes until just soft.

Season with some salt and pepper and leave to cool.

DRESSING

4 tbsp extra virgin olive oil
2 tbsp balsamic vinegar
2 tsp tamari
1 tsp honey

Directions

Whisk together the dressing ingredients in a large bowl. When the squash and lentils are cool, mix gently together with the dressing.

In a serving dish, line the bottom with rocket and pile on the squash and lentil mix. Scatter with feta cheese and toasted seeds and serve.

LEMONY HUMMUS

Ingredients

1 tin of chickpeas drained (but reserve 2 tbsp of the water) – use organic if possible and in unsalted water or 8 oz cooked chickpeas
Juice and zest of 1 lemon
1 garlic clove chopped roughly
1 tsp salt
2 tbsp tahini light or dark
1 tbsp extra virgin olive oil
2 tbsp chickpea water
Handful of chopped coriander leaves or parsley or both

Directions

Put all the ingredients except coriander or parsley in a food processor and process until smooth, or mash the chickpeas with a potato masher, crush the garlic and add, stir in the oil, tahini, lemon juice and zest, salt and reserved chickpea water and mix well.

Spoon into a serving dish and sprinkle with the coriander or parsley.

Hummus is a versatile dish. Use it as a starter with crudités – sticks of carrots, celery and cucumber, or fill a pita bread with hummus and salad for lunch. It also serves as a topping for vegetables or curry. Try a spoonful in soups. Vary the consistency – for a stiffer mix omit the chickpea water or add more for a thinner sauce like consistency.

Nutritional Information

Chickpeas are a great source of protein. They contain important phytoestrogens (plant-like hormones), which help to balance our own oestrogen. This is especially important around menopause, helping to protect against osteoporosis when oestrogen levels decline.

Tahini is made from crushed sesame seeds and is an excellent form of calcium and fibre. It comes in 2 types – light, which is hulled, and dark, which is unhulled. I prefer to use the dark tahini in this recipe as it adds extra flavour and nutrients.

Olive oil is good for the heart and helps to lower cholesterol.

Lemons contain excellent amounts of vitamin C and are an alkaline not acidic fruit. The zest contains limonene (a potent antioxidant to protect against cancer causing compounds) and increases the efficiency of the liver.

Garlic is anti-viral, anti-bacterial and anti-microbial. It helps lower cholesterol and is excellent for the liver.

FIVE SEED SPELT AND OAT FLATBREADS

Ingredients

10 oz wholemeal spelt flour
2 oz porridge oats
1 oz each of pumpkin, sunflower, sesame and flaxseed seeds
1 oz quinoa
1 tsp dried easy blend yeast
1 tsp salt
1 tsp honey
2 tbsp extra virgin olive oil
9/10 fl oz warm water

Directions

Turn on the oven to its lowest setting – gas mark 1 or 50 electric.

Put all the dry ingredients into a large bowl.

Make a well in the centre and add the oil and honey.

Heat the water – it must be warm enough for the yeast to work but if it is too hot it will kill the yeast.

Pour in the water and mix – start with 9 fl oz and if it isn’t enough add the rest – it needs to be a little sticky but not too wet to handle.

Turn out onto a floured board or surface, and with floury hands shape into a log and divide into 8 pieces.

Shape each piece into an oval about 1 inch thick.

Place on a floured baking tray.

Place in the middle of the oven and leave for 20/25 mins to rise a little.

Turn up the heat to gas mark 6 or 200 electric and bake for 20 mins – until lightly browned.

Place on a cooling rack and when cold slice open and use with the hummus, salads, soups or anything you like!

These freeze well.

5 SEED SPELT AND OAT LOAF

Directions

The same amount of mixture also makes a 2 lb loaf but use the full 10 fl oz water to make a sticky dough.

Oil a 2 lb loaf tin and sprinkle sesame seeds on the bottom – it looks nice and stops the loaf sticking to the bottom.

Spoon in the dough and press down to level.

Wet the top with a little water and sprinkle some more sesame seeds on the top and press them down lightly.

Leave to rise to the top of the tin the same way as the flatbreads for approx 45 minutes. Turn up the heat to 200 electric or gas mark 6 and bake for 40 minutes until nicely browned.

Leave to cool in the tin for 5 minutes and then turn out onto a cooling rack.

Liz Nolan is a Nutritional Therapist based in Moycullen and Health and Herbs, Sea Rd, Galway. For more information on Vegetarian Wholefood Cookery Classes, Zest4life Nutrition and Weight Loss Programmes or Nutritional Consultations, please ring 0868099604 or email liz.leagaun@gmail.com or visit www.wholefoodmatters.com

Broccoli and cauliflower salad with lemon and sunflower seed dressing

This is a super nutritious, liver-friendly salad. Broccoli and Cauliflower are members of the brassica family. They support the liver in its detoxification processes, and broccoli contains a substance called indol-3-carbinol which helps to prevent the formation of cancer cells, especially in breast cancer. Avocado is a wonderful source of protein, essential fats and the antioxidant glutathione, which also helps the liver.

The Sunflower seeds and Alfalfa offer the wonderful energy of sprouted seeds combined with live enzymes to enhance digestion, and contain a multitude of vitamins and minerals, such as Vitamin K in Alfalfa, for healthy bones and Magnesium in Sunflower seeds.

Lemon zest contains the antioxidant Limonene, which also helps the liver in its detoxifying processes.

Parsley contains folic acid and iron for red blood cell formation.

Serve this salad alongside the Butterbean, Vegetable and Tomato Casserole with Quinoa.

1 medium head of broccoli, cut into small florets
1 medium head of cauliflower, cut into small florets
1 medium avocado, peeled and cut into bite size pieces
A handful of alfalfa sprouts
2 oz sunflower seeds, soaked overnight in filtered water
2 tbsp lemon juice
zest of 1 lemon
2 tbsp extra virgin olive oil
½ tsp salt
1 tsp honey

DIRECTIONS
Steam the broccoli and cauliflower for 2 minutes only, so that they retain their colour and bite.

Rinse with cold water to stop cooking and drain.

Put the alfalfa into a flat dish and arrange the broccoli and cauliflower over it. Scatter over the avocado.

To make the dressing: put the soaked sunflower seeds with their water into a small bowl. Add the rest of the ingredients and using a hand liquidiser to process until smooth. Taste and adjust seasoning if necessary.

Spoon over the vegetables and scatter some freshly chopped parsley.

Butterbean, Vegetable and Tomato Casserole with Quinoa

This is a simple, tasty vegetarian dish, but it could also be a lovely side dish to have with salmon or lamb chops. Serving it with quinoa increases the protein content. Quinoa (a seed) is so nutritious – it contains all the essential amino acids and many vitamins and minerals and even some essential fatty acids.

Casserole
1 tin of butterbeans – organic if possible and in unsalted water
1 medium red onion, sliced
1 red pepper, chopped into bite size pieces
1 large sweet potato, scrubbed and cut into bite size pieces
2 courgettes, sliced thickly
8 medium size mushrooms, sliced thinly
4 cloves of garlic, crushed
1 tsp dried thyme
1 tsp dried oregano
1 tsp of herbs de Provence
2 tsp sea salt
1 tin of organic chopped tomatoes
1 jar of ‘Bunalun’ tomato puree
a few good grinds of black pepper
2 tsp brown sugar
2 oz coconut cream (optional), roughly chopped
3 tbsp olive oil

DIRECTIONS
In a large pan with a lid, gently sauté the onions, mushrooms, garlic and herbs together for a few minutes in the olive oil.

Add the rest of the vegetables and cook with the lid on for a few minutes, stirring often. Add the tomatoes and tomato puree and the butterbeans, including the water from the tin. The vegetables need to be just covered.

Bring to the boil and then simmer for 30 minutes or until all the vegetables are soft.

Season with the salt and black pepper and add the coconut cream if using – this will melt into the casserole and add a lovely creamy richness to the dish. Serves 4 to 6.

Quinoa
8 oz red or white quinoa
16 fl oz water

DIRECTIONS
Rinse the quinoa under a tap in a sieve. Put into a saucepan with a lid and pour on the water. Bring to the boil and simmer for 15 minutes. Turn off the heat and leave with the lid on for 5 more minutes. Then fluff up with a fork and serve with the casserole. Serves 4 to 6.

Gluten and Dairy Free Orange and Lemon cake

This gluten free, dairy free cake recipe came from Patrick Holford’s Low Glycaemic Cookery book ‘Food Glorious Food’. I have made a few changes, including using a different gluten-free flour and using fruit sugar – it is low GI and a cheaper alternative to Xylitol. I cooked it in a square tin instead of a round one so you can cut it into handy squares once it has cooled. I also added Xanthan Gum, a natural product which helps to create a spongy texture in gluten-free baking.

Even if you are not intolerant to wheat, it is no harm to give your system a rest from wheat now and again.

This cake has a close, moist texture but it isn’t heavy and it tastes delicious!

Zest and juice of 3 organic lemons
zest and juice of 2 orgnic oranges
6 fl oz light olive oil
7 oz fruit sugar (pure fructose) I used ‘Fruisana’
3 large free range organic eggs beaten
6 oz ‘Orgran’ Self Raising Flour (gluten free)
1 tsp ‘Royal’ baking powder (gluten free)
2 tsp xanthan gum
6 oz ground almonds
2 oz flaked almonds for sprinkling on top

DIRECTIONS
Pre heat the oven on gas mark 3 or 160 electric. Line the bottom of a 10 inch square shallow tin and oil the inside.

In one bowl combine the zest, juice, oil, fruit sugar and eggs and beat together.

In another bowl combine the flour, ground almonds, xanthan gum and baking powder.

Make a well in the centre and pour or ladle in the egg mixture and combine well. The flour begins to absorb the liquid immediately so you have to work quickly. Mix well and spoon into the tin smoothing out with a knife. Sprinkle on the flaked almonds pressing down lightly and sprinkle lightly with fruit sugar.

Put into the oven for about 45 mins to 1 hour until the top is lightly browned and it is spongy to the touch.

Cool slightly and turn out onto a wire rack. To do this you really need 2 racks – turn it out onto the first one and remove the greaseproof paper and then use another to turn it the right way up.

Cut into squares when cold. Stores well in an airtight container for 3 days.

Serves 10.
Liz Nolan is a Nutritional Therapist based in Moycullen and Health and Herbs Sea Rd, Galway. For more information on Vegetarian Wholefood Cookery Classes, Zest4life Nutrition and Weight Loss Programmes or Nutritional Consultations, please ring 0868099604 or email liz.leagaun@gmail.com or see the website www.wholefoodmatters.com

Roasted Root Vegetables with Leek and Mushroom Sauce and a Crunchy Hazelnut Topping

Roast Vegetables

1 medium sweet potato, peeled and cut into bite size chunks
1 large or 2 small parsnips, peeled and cut into bite size chunks
1 medium butternut squash, peeled, deseeded and cut into bite size chunks
1 tsp dried thyme
4 tbsp olive oil
Grind of salt and black pepper

Directions

Put all the vegetables in a large roasting tin so they are in a single layer. Coat with the olive oil and then sprinkle on the thyme and salt and pepper.

Put into a medium hot oven and roast for 30 minutes until just soft.

Sauce

2 leeks, washed and thinly sliced
8 oz mushrooms, washed and chopped up small
2 heaped tbsp wholemeal flour (I use spelt)
3 garlic cloves, crushed
1 tsp dried mixed herbs and 1 tsp dried sage
soya milk (approx ¾ pint)
2 tsp dijon mustard
1 tsp salt
2 tbsp olive oil

Directions

In a medium saucepan, gently fry the leeks, mushrooms, herbs and garlic with the lid on, stirring often. When vegetables are soft and there is a little liquid, add the flour. Stir to combine and cook for a minute. Gradually add the soya milk until you have a sauce-like consistency (you might need more milk). Add the mustard and salt and check the seasoning.

Topping

4 oz hazelnuts, whizzed in a food processor until crumbly but not ground
1 slice wholemeal bread made into breadcrumbs
1 tbsp each of sunflower, sesame and pumpkin seeds
2 tbsp olive oil
1 tbsp tamari (wheat free soya sauce)
good grind of black pepper

Directions

In a small bowl, combine all the ingredients and mix well.

When the roasted vegetables are cooked, spoon the sauce over them until well covered. Sprinkle on the topping until well covered and bake in a medium oven for about 15 minutes until the topping is crunchy-looking and the sauce is bubbling up through the vegetables.

Serve with brown basmati rice and some stir fried cabbage or brussels sprouts – finely shred some green cabbage or sprouts and pan fry them for about 10 minutes with a little olive oil, a clove of crushed garlic and some lemon zest. Season with sea salt and black pepper.

I have made this dish dairy free but you could make the sauce with butter and cows milk and you could add 2 oz cheddar cheese to the topping for a dairy version.

Chocolate Brownies (Gluten and dairy free)

These are truly delicious – soft and slightly chewy. Make sure you use good quality dark chocolate with at least 70% cocoa solids. Serve with a dairy-free vanilla ice-cream such as Swedish Glace.

3 oz coconut oil – it is easier to measure when it is slightly solid
4 oz Butlers 70% dark chocolate chopped roughly
4 oz unrefined caster sugar (or 3 oz fruit sugar)
2 large eggs, beaten
1/2 tsp vanilla extract
2 oz ground almonds
2 oz gluten free flour – Orgran All Purpose is a good choice
1 tsp gluten free baking powder
pinch of salt
2 oz chopped walnuts or pecans

Directions

Oil a shallow non-stick square or rectangular cake tin (approx 10” square) with some coconut oil.
Heat your oven to gas mark 4 or 180 electric.
Melt the chocolate and coconut oil in a small saucepan over a low heat.
Add the sugar, stir well and leave to cool a little.
In a bowl, put the ground almonds, flour, baking powder and chopped walnuts or pecans.
Stir to mix and then add the eggs, vanilla essence and the chocolate / oil mix.
Make sure everything is combined, and spoon into the tin and level.
Cook in the middle of the oven for about 25 minutes or until a knife inserted comes out relatively clean.
Cool in the tin and then cut into small squares.

Even non allergy sufferers will enjoy these!

Liz’s website www.wholefoodmatters.com contains articles, recipes and information about her cookery classes.  For more information, contact Liz at liz.leagaun@gmail.com or ring 0868099604

This is a lovely, warming, antioxidant-rich soup, perfect for chilly autumn days. The addition of butterbeans provides protein and a creamy texture and the coconut milk adds a pleasant heaviness, a little like adding cream to a soup.

Ingredients:
1 medium size pumpkin deseeded, peeled and cut into small pieces (if you can’t get pumpkin, butternut squash is a perfect substitute)
1 medium onion finely chopped
2 cloves of garlic crushed
1 medium sweet potato peeled and chopped into small pieces
1 tin of butterbeans + their water (use organic which have no sugar or salt added)
½ tsp nutmeg
½ tsp turmeric
1 tin of organic coconut milk (shake the can before using, to mix, as it usually separates in the tin)
Sea salt and black pepper to taste
2 tbsp coconut oil or olive oil
A little chopped fresh parsley to serve

Directions:
In a large saucepan with a lid, fry the onion in the oil gently for a few minutes. Then add the garlic, pumpkin and sweet potato. Cook for a few minutes and add the nutmeg, turmeric, butterbeans plus their water, coconut milk and some water to just cover the vegetables. Bring to the boil then simmer with the lid on for 20 minutes or so until the vegetables are soft. Liquidise a third of the soup and mix back in to the rest – this gives you a creamy chunky soup.  Alternatively, liquidise the whole lot. Season to taste.
If you keep back a few spoonfuls of coconut milk you can use it to add a swirl to each bowl of soup when serving.  Lastly, sprinkle with a little chopped parsley.
Serves at least 6 people depending on the bowl size.

Moroccan sauce with Chickpeas and Roast Vegetables

This dish is my own version of a recipe from ‘The fair trade everyday cookbook’. It is warm and comforting, and packed full of antioxidants from the brightly coloured vegetables and the spices. Antioxidants help to strengthen our immune systems, protect us from disease and ward off premature aging. Just what we need as we come into the winter months.
Serve this with quinoa – an incredibly nutritious seed which contains all the essential amino acids, many vitamins and minerals and essential fats. It was known as ‘the food of the gods’ in Peru where it originated. It is really quick and easy to cook, just double the amount of water to the amount of quinoa seed.

For the roast vegetables
1 medium sweet potato scrubbed clean and cut into 1 inch chunks
½ a butternut squash or pumpkin – peeled and cut into 2 inch chunks
1 red and 1 orange pepper deseeded and cut into chunks
2 carrots scrubbed and sliced thickly

For the sauce
2 cloves garlic crushed
1 inch fresh ginger peeled, grated and chopped finely
1 tsp cumin powder
1 tsp coriander powder
1 tsp turmeric powder
½ tsp mild chilli powder
¼ tsp nutmeg
¼ tsp cinnamon
4 oz chopped dates
1 tin chickpeas + their water (organic tinned chickpeas are usually free of salt and sugar)
1 tin chopped tomatoes
1 big handful of fresh chopped coriander or parsley or a mix of both
Sea salt and black pepper to taste
Olive oil or coconut oil

Directions:
Toss the vegetables in some olive oil or coconut oil in a roasting tin and roast on gas mark 6 or electric 200 for about 20 minutes or until soft.
Heat some olive oil in a large saucepan. Add all the spices, garlic and ginger. Fry for a minute or two, then add the tomatoes, dates, chickpeas and their water. Add more water if it seems a little thick.
Bring to the boil and then simmer for 15 minutes. Season and add the coriander.
Toss the roast vegetables into the sauce and stir to coat.

To cook the quinoa – measure 8 oz of quinoa into a sieve and hold under a running tap to clean. Put into a saucepan with 16 fl oz water. Bring to the boil and then simmer with the lid on for 15 minutes. Take off the heat, leave to stand for a further 5 minutes and then fluff up with a fork and serve.

Serves 4

From September, Liz will be running Zest4life programmes (Patrick Holford’s Nutrition and Weight Loss programme) in the Galway area. For more information, contact Liz at liz.leagaun@gmail.com or ring 0868099604
Liz’s website www.wholefoodmatters.com contains articles, recipes and information about her cookery classes.

Summer fruit crumble with walnuts

This is a delicious way to use the wonderful varieties of berries we are blessed with in the summer months. If you make this at other times of the year, just use frozen mixed berries. Use all organic ingredients if possible.
I have made this with coconut oil for a dairy free version but it is equally delicious made with butter. Coconut oil is a saturated vegetable fat but does not raise cholesterol and has anti viral properties. The body uses it efficiently for energy.
If you want to you can use sweet eating apples instead of cooking apples, which need sugar. However, I often find that the flavour of Bramley cooking apples is infinitely better than eating apples when cooked.

Ingredients:
4 eating or cooking apples – add 1 dessertspoon of unrefined brown sugar per cooking apple
1 punnet of mixed summer berries – strawberries, blackcurrants and red currants work well
1 medium banana
75g (3oz) softened coconut oil or butter
100g (4oz) walnuts
100g (4oz) spelt wholemeal flour
100g (4oz) porridge oats
75g (3oz) soft brown sugar
1 tsp cinnamon
A pinch of salt if using coconut oil

Directions:
First, oil a round flan dish approx 12 inches in diameter. Peel and slice the apples and stew in a saucepan in a few tablespoons of water with the sugar (if using) until soft but still holding their shape. Pour into the dish and mix in the berries. Slice the banana over the fruit.
If you have a food processor, process all the crumble ingredients together until they all clump together. Otherwise rub the softened oil or butter into the flour, oats and cinnamon with your fingertips until it resembles coarse breadcrumbs. Chop the nuts finely and add. Stir in the sugar and mix well to form clumpy lumps.
Sprinkle the lumps of crumble topping over the fruit breaking up big clumps as you go.
Bake in a medium oven – gas mark 6 or 200 electric for about 25 minutes until the fruit bubbles up through the crumble and browns nicely.

Serve hot or cold with cashew cream, dairy cream or ice cream or custard.

Cashew nut cream

This is a great alternative to cream if you are on a dairy free diet. Cashew nuts provide a great source of protein.  They need to be rinsed as they very occasionally have a mould on them, which can cause an allergic reaction.

Ingredients:
100g (4oz) raw cashew nuts soaked for at least 2 hours and then rinsed and dried on kitchen paper
Approximately 4floz apple juice or water or rice or soya milk
½ tsp vanilla extract
1 tbsp maple syrup

Directions:
In a processor or blender, process the nuts with a little liquid until they form a smooth paste. Leaving the processor on, gradually add the apple juice or whichever liquid you have chosen until you get the desired consistency and then add the maple syrup and vanilla.
Serve with summer fruit crumble.

For savoury uses – leave out the apple juice, vanilla and maple syrup and just use filtered water to blend with the nuts. It can then be stirred into soups or curries to add a creamy texture.

From September, Liz will be running Zest4life programmes (Patrick Holford’s weight loss programme) in the Galway area.

For more information, ring 0868099604 or visit www.wholefoodmatters.com

If you would like more of Liz’s recipes – ‘Almond, Apple and Celery Nut Roast’ and ‘Rainbow Coleslaw’ please go to www.positivelife.ie

Spring is in the air, a new beginning, a time to shrug off the excesses of winter and get ready for Summer. There is a natural urge to lighten our diet, get up early with the sunrise and be more active.  All of this is in preparation to help our energy rise up just like the sap in the trees for the more active and energetic days ahead.

Tabouli is a Middle Eastern dish traditionally using couscous. Here, Dorene Palmer, CEO of Divine Foods, uses quinoa, an ancient South American grain, packed with protein, calcium and gluten free. It is light and easy to digest.

Quinoa Tabouli (Serves 4)

1 cup raw quinoa, yields 2 cups
1½ cups water
2 tomatoes, diced
½ cucumber, diced
Bunch of parsley
Mint
1-2 scallions
1 clove garlic, minced
Juice of ½ lemon and zest is optional
2-3 tablespoons olive oil
Salt and pepper

Directions:

Wash and rinse quinoa in water. Combine quinoa, water and pinch of salt in a pot, cover with lid and bring to boil. Reduce heat and simmer for about 15- 20 minutes.

Finely chop; mint, parsley and scallions. Allow quinoa to cool, then combine all finely chopped salad ingredients in a bowl and toss gently together. Whisk the oil, lemon, salt and pepper together. Stir into Tabouli, adjust flavours and season to taste.

Dorene Palmer runs cookery classes in Dublin and Kilcoole. Contact her at 0857062039/2842590 or email palmerdee@gmail.com

According to tradition health practices, in Spring, the life force in your body is moving from the quiet water/kidney energy of winter to the wood/liver energy of spring.  Thus juicing is a wonderful way to start Spring, with a juice day or even three days to cleanse and eliminate the acidic wastes of our rich diet.

Even without taking on a fast day, raw vegetable and fruit juices are a great way to maximize energy and fill your being with vital enzymes and photochemicals.  Here, Mary Berkery, CEO of Heaven and Earth Day Spa, shares her favourite combinations.

“Spring Blush”

1 small beetroot
1/2 cucumber
1 small carrot

“Alkalinizing Green Juice”

1/2 large cucumber
2-3 celery stalks
1/4 apple
Thin slice of root ginger or slice of fennel bulb

Directions for both juices:

Remove the top from vegetables and scrub using water and a stiff vegetable brush to remove any dirt.
Peel or wash the cucumber. If the cucumber is waxed then remove the wax by peeling it.
Cut the vegetables to fit your juicer.
Juice and serve immediately

“Spring Boost” Wheatgrass Juice Shot

Wheatgrass is a complete food, full of B vitamins, phytonutrients, and is rich in chlorophyll.  It aids liver detoxing, colon cleansing and strong bones.  One week and your skin will look glowing and you will feel great!

Purchase 1-2 trays of wheatgrass or grow your own!  Get an electric- or hand-wheatgrass juicer and away you go with one shot every morning on an empty stomach.  Last thing at night too is a bonus

Heaven and Earth are offering heavenly 1- and 3-day retreats: alkalinising and energising Juice Days, with a spa treatment to aid detoxing, cleansing and renewal.  Contact them at 01 284 3333 or see our website www.heavenandearth.ie