SULFORAPHANES IN BROCCOLI ACTIVATE YOUR LONGEVITY GENES

Broccoli, one of the most nutrient-dense foods on Earth

Broccoli is certainly on the top of the list when it comes to the healthiest vegetables. The reason being that broccoli is rich in antioxidants, fiber and numerous vitamins and minerals.

Broccoli is part of the cabbage family, which is part of the larger Brassica oleracea family. Other greens such as bok choy, cabbage, kale, brussel sprouts and swiss chard also belong to this plant family. They are all an excellent source of phytochemicals called isothiocyanates (1), fighting free radical damage in the body.

Additionally, to isothiocyanates, broccoli contains sulforaphanes and indoles (2), two strong antioxidants and stimulators of detoxifying enzymes that protect cells and the structure of our DNA. Additionally, broccoli is also rich in glucosinolates, carotenoids, chlorophyll, vitamins E and K, essential minerals and phenolic compounds.

Why is broccoli healthy for your body and overall wellbeing?

Research links broccoli nutrition and cruciferous vegetable consumption with loads of health benefits. including (3): cancer prevention, liver and blood detoxification and protection, increased metabolism, decrease in blood pressure and cholesterol, improved adrenal and hormonal health and better bone health.

Broccoli also contributes to improved gut and digestive health due to its high fiber content. It will assist to flush your digestive system, by promoting regular bowel movements, better gut and colon health and a more alkaline digestive tract.

Isothiocyanate sulforaphane compounds abundant in broccoli also powerfully fight against harmful bacteria within the gut and prevent oxidation that can lead to cancer within the digestive organs. Research has also shown that an increased broccoli consumption can contribute to reducing bacterial colonisation, lowering tumour growth and inflammation, as well as increased immunity due to the higher antioxidant’s levels.(4) The high levels of phytonutrients in broccoli, including glucoraphanin, gluconasturtiian and glucobrassicin support bodily detoxification, strengthening the liver.

Another amazing benefit of increasing your broccoli intake is that it is high in volume due to having a high-water content. It takes up room in your stomach and squashes cravings or overeating without adding lots of calories to meals.

One of my favourite ways to eat broccoli is steamed and served with melted ghee or butter and salt, or baked or used to make a soup. While my children leave most of their broccoli on their plate, the bowl with the broccoli soul is a favourite and always empty.

Click here for my delicious Broccoli Zucchini Soup.

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Copyright 2019 Doctor Verena. All Rights Reserved

Images: Amani Lindsell, TWP The Womens Pic Website, Facebook, Instagram

Styling by Belinda Elliott

CHOCOLATE LOVE

I am not a sweet tooth but from time to time I really feel like a piece of dark chocolate. I crave the bitterness of the chocolate more compared to the sweetness. The chocolate I choose would be dark chocolate (85% to 99% cacao) and I also enjoy raw cacao nibs. They can truly be considered a superfood and is the right choice for an indulgence, if you pick the right product and consume it in moderation.

The study by Roy Morgan Research revealed that in Australia the chocolate consumption has increased from 65.3% (12.5 million) in 2013, to 68.4% (or just over 13.5 million people aged 14+) in 2018, with people eating some kind of chocolate in an average of four weeks.

However, it is important to keep in mind that the health benefits of processed, highly sweetened chocolate are nil and that the health benefits of dark chocolate are numerous and quite impressive. At the end of the day, it really depends on what type of chocolate you consume to facilitate your brain and heart health and protect against disease.

The main benefits of dark chocolate are due to its high flavonoid and polyphenol content, which act as a natural antioxidant. Antioxidants include vitamins, minerals and phytonutrients which are nutrients found in plants that develop to protect the plant from damaging environments. Phytonutrients have been shown to be beneficial in lowering blood pressure, cholesterol and inflammation.1

Antioxidants protect the body against disease and aging caused by free radicals. Free radicals are unbalanced compounds created by cellular processes in the body, especially those that fight against environmental toxins, we are exposed to on a daily basis.

Raw cacao in dark chocolate contains up to four times the antioxidants of traditional cacao powder and has the highest antioxidants value of all the natural foods in the world. Scientists from Cornell University in the US recently discovered that raw cacao contains nearly twice the antioxidant content of red wine, and up to three times the antioxidant content of green tea.

The flavonoids in cacao can prevent fat-like substances in the bloodstream from oxidising and clogging the arteries, and cacao has also been found to help regulate blood pressure and reduce cholesterol while building the immune system.2

The cacao bean is also rich in magnesium, an energy mineral and vital electrolyte, which is associated with calming the body's nervous system.

The super-food is also a great source of sulfur which is associated with strong nails, shiny hair and a healthy liver and pancreas. According to Dr Gabriel Cousens, this is due to cacao's mono-amine oxidase enzyme inhibitors (MAO inhibitors), which are associated with weight loss and maintenance.3

However, it is important to not indulge too much in this superfood. Cacao is very powerful on the central nervous system and over-indulging can aggravate it as well as interfere with calcium retention.

After talking so much about cacao and chocolate, it’s time to enjoy some.

Click here to access my favourite heavenly brownie recipe, full of health promoting ingredients. Enjoy!

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Recipe Copyright 2019 Doctor Verena. All Rights Reserved

Images: Amani Lindsell, TWP The Womens Pic Website, Facebook, Instagram

Styling by Belinda Elliott

THE HEALTH BENEFITS OF SAUERKRAUT

I remember my mother telling me about her winters as a child, where there were no fresh vegetables available and all the summer and autumn vegetables were pickled and fermented. Sauerkraut, is one of the most common and oldest forms of preserving cabbage and can be traced back as a food source all the way back to the 4th century BC. (1)

Fermentation entails carbohydrates being turned into their alcohols and carbon dioxide, or organic acids. The presence of yeast, bacteria or both will convert the natural sugars into beneficial bacteria that populate your gut environment. The beneficial bacteria in fermented foods such as sauerkraut have a very positive effect on your intestinal flora which has a direct effect on organs, glands and bodily systems. As a large number of immune cells are located in the intestines, its microbial balance will be reflected in a more resilient immune system. (2)

Sauerkraut contains a large quantity of lactic acid and tyramines, as well as vitamins and minerals, and has few calories. Bacterial fermentation produces weak organic acids such as lactic, propionic and butyric acid that decreases the pH of the food, increasing the acidity of the food. This acidifying property of fermentation has been used to eradicate pathogenic bacteria and keep food for longer in shelf. Tyramine is an amino acid that helps regulate blood pressure and is a monoamine that works by releasing other neurotransmitters like adrenaline, noradrenaline and dopamine into the body. (3)

Based on a review article from the Journal of Applied Microbiology (2006) (4), the list of benefits related to the consumption of fermented foods is long:

• Overall improvement in digestive health

• Stronger immunity

• Decrease in inflammation

• Increased digestion and absorption of nutrients

• Prevention and treatment of IBS

• Mental health

• Resilience to stress

• Decreased food sensitivities and food allergies

• Improvement in skin conditions such as eczema or dermatitis

• Management of blood pressure

• Improved vaginal health (e.g. less vaginal thrush)

• Reduced cancer risks

• Improved lipid health

 Click here to for the Recipe

Recipe Copyright 2019 Doctor Verena. All Rights Reserved

Images: Amani Lindsell, TWP The Womens Pic Website, Facebook, Instagram

Styling by Belinda Elliott

THE MAGNESIUM CONNECTION

Magnesium is a vital nutrient being necessary for cellular health and over 300 biochemical reactions in our bodies. Due to magnesium being involved in so many physiological functions, you can quickly become low in magnesium especially if your diet is not high in magnesium rich foods. For example, magnesium is necessary to turn vitamin D into its active form so that it can turn on calcium absorption. This means, to absorb calcium we require vitamin D. To convert Vitamin D into the correct form we need magnesium. Thus, we essentially need magnesium for calcium absorption, not just vitamin D. (1, 2)

Magnesium is required for the following major functions:

• Nerve function

• Protein synthesis

• Neurotransmitter release

• Energy metabolism

• Blood sugar control

• Blood pressure regulation

The majority of your body’s total magnesium is stored in your bones, muscles and soft tissues while only about 1 percent is concentrated in the blood. Low levels of magnesium have been associated with a number of conditions, including  hypertension, migraines, Alzheimer’s, type 2 diabetes, insulin resistance, heart disease and attention deficit hyperactivity disorder.

The healing properties of magnesium and uses of magnesium-rich food include:

1. they calm nerves,

2. harmonise various mental and emotional imbalances,

3. relax functioning of the muscles

4. soothe erratic changes such as migraines

5. create better flow in digestion

6. overcome the fast-cycling blood sugar imbalances in diabetes

7. ability to strengthen the structural aspect of the body by reducing soft-tissue calcium and calcified plaque to counteract conditions such as:

• chronic fatigue syndrome

• fibromyalgia

• Chronic fatigue

• Anxiety & depression

• constipation

• arthritis

• osteoporosis

• hormone imbalances & PMS

• Heart attack

• Type 2 diabetes

How to increase your magnesium intake:

So the best way to ensure that the daily magnesium intake it high is to consume unrefined and unprocessed, plant based whole foods such as legumes (beans, fermented soy products (e.g. miso, tempeh), peas and lentils, vegetables, especially the green variety, and most whole grains, nuts and seeds. Those wholefoods work synergistically as they do not contain isolated forms of nutrients but combinations that work together the way they are meant to. It is important to consider that they should be organically sourced or from farmer markets as their produce will have a higher magnesium content due to the higher magnesium content of their soil. Additionally, for optimal utilisation and absorption of magnesium, anti-nutrients (e.g. phytic acid) in the recommended plant sources, need to be removed through proper food preparation techniques such as soaking or roasting (=activation).

My Top 5 Magnesium-Rich Foods are:

1. Cacao powder and cacao nibs, are one of the highest plant-based sources of magnesium.

2. Green leafy vegetables and herbs: Kale, spinach, chard (They have magnesium in the centre of their cell) and parsley

3. Brown rice

4. Pumpkin seeds

5. Almonds

Cacao Smoothie

Serves 4

Ingredients

• 1 cup of pitted dates or medjool dates

• 2 frozen bananas

• 400ml of coconut milk

• 2 cups of almond milk (activated and sugar free)

• 1 tsp of cinnamon

• 2 tbsp of cacao powder

• 1 tbsp of almond butter (= optional)

• 1 tbsp of collagen powder

 Topping

• Cacao nibs

• Cacao powder

• Cinnamon

• Chia seeds

• Desiccated coconut

• Bee pollen

• Almond butter

Method

Put the dates into your blender and blend for 30 seconds at high speed.

Add all the other ingredients and blend for 2 minutes at high speed.

Sprinkle with your favourite topping. 

Recipe Copyright 2019 Doctor Verena. All Rights Reserved

Images: Amani Lindsell, TWP The Womens Pic Website, Facebook, Instagram

Styling by Belinda Elliott

ENERGY TONICS

Energetic Tonics

Seeds are energetic tonics and super rich in nutrients. They are so versatile in their use and the perfect ingredient for snacks. Below, I share some of the amazing health benefits of seeds that I use for my seed cracker recipe.

Sunflower seeds are an energetic tonic, boost memory and concentration levels as they contain more protein than beef and 20 percent unsaturated fat which helps to sustain a balanced blood sugar level, influencing your behaviors, concentration and performance positively. (1)

Pumpkin seeds are higher in protein than many other seeds and nuts and they are an important source of omega-3 fatty acids. Omega-3 fatty acids are the most lacking essential fatty acid in our diets, essential for children's brain development and maintenance of immune and nervous system. Both seeds are an excellent source of calcium, iron, zinc, phosphorus. (2)

Sesame seeds are a remarkable source of calcium. However, as the calcium is bound to the oxalic acid in the seeds it is not available. Soaking the seeds overnight and then toasting them, reduces the oxalic acid content. Hulling the seeds eliminated the oxalic acid content but also strips away most of the calcium. Hulled sesame seeds as for example used for tahini, lose their fiber, calcium, potassium, iron, vitamin B6, A and B1. Whole sesame seeds enjoyed in moderation will not interfere with the calcium absorption, in healthy individuals. Sesame seeds are higher in protein (35%) compared to nuts, and are high in vitamin E, making sesame oil a very stable oil and resistant to oxidation. Sesame contains as much iron as liver and contains methionine and tryptophan, two amino-acids lacking in vegetable protein foods. (3)

Chia seeds were long prized as an endurance food by the Native Americans. Today we know chia seeds to be one of the highest omega-3 fatty acid sources next to flax seeds. The darker seeds are nutritionally superior to the light variety. As chis seeds can lubricate dryness, they may assist with reliving constipation., reduce nervousness and improve mental focus. (4)

Seed Crackers

Ingredients

• 1 cup of sunflower seeds, hulled

• ½ cup of sesame seeds (soaked overnight, optional), replace with sunflower seeds, if not using sesame seeds

• ½ cup of pumpkin seeds

• 1 tablespoon of chia seeds

• ½ teaspoon of sea salt

• 1 garlic clove, peeled

• 1 teaspoon of dried or fresh thyme (optional)

• Up to 1.4 cup of water (filtered if possible)

Method

Preheat oven to 350F (180°C). In a food processor or blender, using the regular metal blade, combine the sunflower and pumpkin seeds, garlic and salt and blend for 2-3 minutes, until the seeds have turned to a flour.

Add the sesame seeds and chia seeds as well as the thyme and pulse for a few seconds to blend them in. Slowly add in the water, a couple of teaspoons at a time with blending in between until the seed mixture clumps together to a ball.

Put the mixture on to a parchment paper that is lying on a baking tray and take your hands to make a round dough of ball with it that you press down. Then you put another parchment paper of the same size on top and roll out the dough into a rectangle shape until it is thin enough for crackers (up to ¼ inch thickness).  Remove the top parchment paper and put into the oven and bake for 12-15 minutes at 180°C.

Let the crackers cool down and cut square or triangle piece with a pizza cutter or knife. Store in an air tight container.

Recipe Copyright 2019 Doctor Verena. All Rights Reserved

Images: Amani Lindsell, TWP The Womens Pic Website, Facebook, Instagram

Styling by Belinda Elliott

SWEET POTATO SPINACH FRITTATA

This frittata recipe is one of our favorite ‘go-to’ dishes for a Sunday breakfast, brunch or if we need a quick dinner or weekend lunch. It is also fabulous to bring to a picnic or party. What makes this frittata different to other recipes is, that is has sweet potato included in its base which contributes to a beautiful balance of flavors. Even my youngest son Lukas, who normally does not like sweet potatoes, enjoys this frittata.

Sweet Potato & Spinach Frittata

Ingredients

•  2 tablespoons of ghee or coconut oil
 


• ½ diced red onion


• 1 medium to large sweet potato, peeled and shredded 


• ½ cup sliced red bell pepper

• ¼ tsp of turmeric powder

• ½ tsp of dried oregano

• ½ tsp of dried basil

• 100g goats’ cheese

• 2 cups baby spinach or silver beet (stems and removed), chopped

• 6 eggs
 


• 1⁄2 teaspoon salt


• 8 cherry tomatoes, sliced
 


• Freshly chopped cilantro and avocado for garnish 


Method

Preheat oven at 180 degrees Celsius.
Heat skillet, add ghee or coconut oil and let melt. Add the shredded sweet potato, red bell pepper pieces and diced onion and sauté for 3 minutes. Add the dried herbs and stir. Add the baby spinach and sauté for 1 minute.
Beat the eggs with the salt then pour into the skillet, distribute the goats cheese and cook for 2 minutes without stirring.
Arrange the tomatoes halves in a circular pattern on top of the eggs.
Place the frittata in the oven and bake for 12 minutes at 180 degrees Cels

Recipe Copyright 2019 Doctor Verena. All Rights Reserved

Images: Amani Lindsell, TWP The Womens Pic Website, Facebook, Instagram

Styling by Belinda Elliott

A MUST HAVE STAPLE IN YOUR KITCHEN

Pesto is a fabulous way to increase the nutritional value as well as flavor of your dishes.

I love the vibrant green color and that it is also liked by most children. Having a family, means that it is always of advantage to have dishes that everyone likes. Pesto is easy to make and has so many health benefits due to its ingredients.

Basil is the number one herb used for pesto. It is seasonal in summer and autumn in Australia and is not liked by our friends the mosquitoes. Apparently, they do not like the flavor, so basil would also make an effective mosquito repellent.

Basil is a restorative herb, meaning it can restore our balance, particularly stomach and lung related ailments. Basil can even support the treatment of mild depression, menstrual pain and light headaches. Basil is known for its property to calm the nerves. Based on Hindu belief, Holy Basil or Tulsi, is considered sacred. It would probably be very beneficial for our nervous system if we would all start having more Tulsi tea. Additional benefits of basil are that it aids digestion, is beneficial in the treatment of fever, constipation, insomnia, nausea, fatigue, colds and flus. Knowing that it is a potent anti-parasitique and effective against bacterial infections, will make us add it to our kitchen pantry.

To have an alternative to basil in the summer, cilantro and parsley can both be used in the other seasons. Coriander is an amazing detoxifier and heavy metal chelator (binder). Both cilantro and parsley are a great digestive aid. Beatrix Potter must have even known this, as Peter Rabbit after having overeaten in Mr. McGregor’s garden, ate some parsley to aid his digestion.

Nutritional yeast has an impressive vitamin B content and can mimic the flavor of cheese well and can therefore be used as a vegan pesto. As it can challenge a weak or yeast-infected digestive system, for the yeast free version replace with ½ cup of activated cashews (soak in water for 3 hours with a pinch of salt and wash well before use) or use 2 tablespoons of dry toasted pinenuts.

HERB PESTO RECIPE

INGREDIENTS

• 1 bunch of basil leaves or 1 bunch of cilantro and ½ bunch of parsley

• 1/3 cup (55g) of extra virgin olive oil

• 1 garlic clove, finely chopped

• ½ cup (55g) of dry toasted pumpkin and sunflower seeds

• ¼ tsp turmeric powder

• ¼ tsp kelp powder, optional

• 2 tbsp of nutritional yeast

• Lemon juice from ½ lemon or lime (goes particularly well with coriander)

• Sea Salt to taste

• Pinch of freshly ground pepper

METHOD

Wash the bunch(es) of herb(s), dry and take the leaves off the stems. Transfer all the leaves into the food processor or high-speed blender. Peel and chop the garlic, followed by toasting the seeds. Add with all the remaining ingredients in your food processor and blend until you have the preferred consistency of your pesto (high speed, Thermomix 10 for 30 seconds), scrape down the pesto with the spatula and repeat the process). Transfer into a glass jar and store in the fridge for up to 4 days or freeze in plastic containers.

Recipe Copyright 2019 Doctor Verena. All Rights Reserved

Images: Amani Lindsell, TWP The Womens Pic, Webite, FB, Instagram

Styling: Belinda Elliott

REFERENCES

• Bower, A., Marquez, S., & de Mejia, E.G. (2016). The Health Benefits of Selected Culinary Herbs and Spices Found in the Traditional Mediterranean Diet. Critical Review of Food Science Nutrition. 9;56(16).

• Elmas, L., Secme, M., Mammadov, R., Fahrioglu, U. & Dodurga, Y.(2018)

• The determination of the potential anticancer effects of Coriandrum sativum in PC-3 and LNCaP prostate cancer cell lines. Journal of Cell Biochemistry. doi: 10.1002/jcb.27625.

• Dhyani, N., Parveen, A., Siddiqi, A., Hussain, M.E. & Fahim, M. (2018). Cardioprotective Efficacy of Coriandrum sativum (L.) Seed Extract in Heart Failure Rats Through Modulation of Endothelin Receptors and Antioxidant Potential. Journal of Diet Supplement. 1-14. 1481483. doi: 10.1080/19390211.2018.

• Mahmood, S., Hussain, S. & Malik, F. (2014). Critique of medicinal conspicuousness of Parsley (Petroselinum crispum): A culinary herb of Mediterranean region. Pak J Pharm Sci. 27(1):193-202.

• Jayachandran, M., Chen, J., Chung, S.S.M. & Xu, B. (2018). A critical review on the impacts of β-glucans on gut microbiota and human health. J Nutr Biochem. 61:101-110. doi: 10.1016/j.jnutbio.2018.06.010.

A HEALTHY, FAST, EASY & DELICIOUS TREAT FOR BUSY POEPLE

This recipe is one of my favorite cakes for a special occasion just because it is so delicious with the additional benefit that it is super easy to make.

This very delicious raw vegan cheesecake is dairy free and grain free. It is a nutrient dense wholefood as all the ingredients are used in their raw and unprocessed form and frozen to set, which makes it a raw cake. This is a big advantage as the cake can be made far in advance of the occasion and leftovers can be kept fresh in the freezer as well.

The nuts used for this raw cake are rich in protein and consist of 80% unsaturated fat, fiber and key minerals such as iron, magnesium, calcium and zinc. To benefit from the nutrients in the nuts and enhance their digestibility it is important to activate them to reduce the level of anti-nutrients. Phytic acid is one of those naturally occurring chemicals, an enzyme inhibitor interfering with the body’s ability to absorb key minerals. Eating large amounts of nuts can be challenging for the digestive system and may result in flatulence, bloating, heaviness or nausea. Activating the nuts through soaking is an easy solution to neutralising the enzyme inhibitors and to increase their digestibility.

ACTIVATION PROCESS

Soaking is a very easy and fast process. You need to cover the chosen amounts of nuts with water (preferably filtered) and add 1 teaspoon of salt for every 1 cup of nuts. Almonds should be soaked for 12 hours, cashews for 3 hours and all other nuts for 10-12 hours. I like to soak the nuts overnight which makes it easy to have them ready for use on the next day. Once soaked, discard the soaking water, wash the nuts well and rinse. You can then use them in cooking or put them in a dehydrator (12-24 hours) for drying and storage.

I created this little habit of a soaking station on my kitchen bench where I soak all my nuts, seeds, legumes and wholegrains that I want to use the next day. Being organised and prepared really helps me with making healthy food choices and assist in using the correct food preparation techniques to maximise our nutrient absorption.

Once nuts and seeds are soaked and rinsed well they can be dehydrated at a low temperature to preserve the enzymes, which are destroyed at high heat. Just choose the lowest temperature setting on your oven (115-120 degrees Celsius) would be ideal.

You can also use the activated nuts to make nut milk by using 1 cup soaked nuts per 4 cups water and blending well in a high-speed blender for a few minutes, then strain the mixture through a nut milk bag or m a cheese cloth and voila.

RAW RASPBERRY CHEESECAKE RECIPE

INGREDIENTS

CRUST

½ cup of activated walnuts

½ cup of activated almonds

1 cup of activated macadamias

1/2 cup of pitted dates

1/4 cup of desiccated coconut

“CHEESE”

3 cups of activated cashews

3/4 cup of fresh lemon juice

3/4 cup of virgin coconut oil

3/4 cup of raw (unpasteurised) honey

1 teaspoon of vanilla essence

1/2 tsp of salt

RASPBERRY SAUCE

1 1/2 cups of frozen or fresh raspberries

1/2 cup of pitted dates

METHOD

Soak all the nuts for the recommended period of time (see above under “Activation Process”). I soak all the nuts overnight, except for the cashews, which I soak 3 hours before I start making the cake. Once soaked, discard soaking water, rinse and drain the nuts.

Sprinkle the base of a round 20 cm diameter baking tin with desiccated coconut.

Process macadamias, almonds and walnuts together with dates for 10 seconds at the highest speed in a food processor (Thermomix speed 7).

Distribute the crust evenly onto the base on top of the desiccated coconut, which will prevent the bottom from sticking. Use a wet tablespoon to prevent sticking and press the mixture evenly down. Transfer into the freezer.

Make the 'cheese' by discarding the soaking water from the cashews, draining well, followed by blending the cashews with the lemon juice, coconut oil and raw honey, vanilla and salt until smooth (Thermomix 20 sec/speed 10).

Get the baking tin from the freezer and pour the cashew mixture on top of the crust and distribute evenly. The air bubbles can be removed by shaking the baking tin slightly.

Place in the freezer for 5 hours or overnight.

Blend the dates with the raspberries and place evenly on top of the firm cheesecake.

Put into the freezer for another 2 hours to set. Take out 30 minutes before you want to eat it so that it can become a bit softer. My boys for example also enjoy it straight out of the freezer. It is more like an ice cream cake then. You will find your preference.

This cheesecake can be stored in the freezer for up to 2 months.

Recipe Copyright 2019 Doctor Verena. All Rights Reserved

Images: Amani Lindsell, TWP The Womens Pic Website, Facebook, Instagram

Styling by Belinda Elliott

REFERENCE

Gupta, R.K., Gangoliya, S.S. & Singh, N.K.. (2015). Reduction of phytic acid and enhancement of bioavailable micronutrients in food grains. J Food Sci Technol. 52(2):676-84. doi: 10.1007/s13197-013-0978-y.

HEALTHY FAST FOOD

Slow cooking is really the healthiest version of ‘fast food’. While cooking slowly it has this convenient ‘fix-it and forget-it feature. You only need to add the ingredients into the slow cooker, switch it on and there is no stirring, fussing or additional attention necessary until your dish it ready to be served. It is perfect for busy mums, highflying corporates, busy students or anyone who wants to eat nutritious with ease. Your slow cooker can become your best friend. I am a big fan of cooking my dishes overnight, refrigerate them during the day and then I have them ready to heat for dinner when I come home from work.

There are so many benefits of using a slow cooker and slow cooked food.

The number one advantage is that a diversity of foods can be cooked all in one pot with convenience.

Larger portions can be cooked as well which is a big advantage for larger families, parties or functions. You can even take your slow cooker to your function. My yoga teacher for example was hosting a day yoga retreat and brought her chai tea in the slow cooker to keep it warm.

The slow cooker uses less electricity, which saves money, and produces less heat. This is important to some of us living in the Australian heat during summer where using the oven can become unbearable.

The slow, moist cooking environment, created in a slow cooker is perfect for breaking down the tough connective tissues of less tender, grass-fed, but more affordable cuts of meat. (e.g. brisket, shuck or shank).

The long but slow cooking period of meat and bones dissolves gelatines and collagens, enriching the dish’s liquid with flavour and key nutrients. (link future article: ‘Health benefits of bone broth’ to it).

It is good to take into consideration that long cooked meat dishes are higher in histamine levels and people with a history of digestive issues, particularly leaky gut should choose meat dishes only cooked for short periods of times.

PULLED PORK RECIPE

Preparation 15minutes

Slow cook 9 hours

Serves 6 people

INGREDIENTS

• 1 ½ kg pork shoulder roast or scotch fillet or neck, skin removed, bone in.

• Salt and pepper

• 1 red onion, roughly chopped

• 1 red capsicum, roughly chopp

METHOD

Season the pork with salt. Heat large pan or your slow cooker container and brown pork on each side which will add more depth of flavor to the dish. Place onion and capsicum pieces in slow cooker, add the browned pork, if you had to brown it in a separate skillet. Put 1/2 cup of water into the slow cooker container, add the lid and cook on the LOW setting for 9 hours

Shred with two forks in the slow cooker and serve with or without sauce depending on how you want to use it. Serve it with your favorite salad such as a simple Raw Slaw and Probiotic Salad Dressing, some pickled vegetables, home-made sweet potato chips and some home-made mayo or aioli.

Recipe Copyright 2019 Doctor Verena. All Rights Reserved

Images: Amani Lindsell, TWP The Womens Pic Website, Facebook, Instagram

Styling: Belinda Elliott

REFERENCES

• Peters, C.R., Sinwell, D.D., & Van Duyne, F.O. (1983). Slow cooker vs. oven preparation of meat loaves and chicken. Journal of the American Diet Association. 83(4). 430-435.

• Allbritton, J. (2007). Growing Wise Kids: The slow cooker rules. Wise Traditions. 8(4). 52-59.

YOUR HOME-MADE PROBIOTIC & MINERAL SUPPLEMENT

Wouldn’t it be amazing to create your own wholefood mineral supplement and natural probiotic?

Here it is!

Your daily gut healing salad dressing is a must have in your Wholefood Kitchen Pantry as it is not only nutrient-dense but also aids digestion, re-mineralises your body and provides you with natural probiotics. You can make it in bulk on the weekend so that you can use it quickly during the week.

The natural probiotic in the salad dressing comes from miso paste that you can purchase in health food stores, supermarkets and food co-ops. It is made from soybeans, grain rice or barley, salt and koji inoculant which is a mold starter culture. I recommend purchasing organic, GMO free, domestic, naturally fermented, unpasteurised types, available in Health food stores, supermarkets and Food-Coops. I personally prefer shiro miso as it is lighter in color and sweeter in flavor. I really like the creamy consistency that the salad dressing receives through adding the miso. As it is high in salt use it in moderation.

Miso’s medicinal properties include:

• Anti-carcinogen

• Effective in reducing effects of radiation, smoking, air pollution, and other environmental toxins

• The darker the colour of the miso paste, the more potent the medicinal properties

• While all-natural fermented foods are invaluable digestive aids, miso is one of the remarkable ones because soy beans are a nutritive food already and further enhanced through fermentation.

• Concentrated protein source, containing a rich amino-acid profile of the eight-essential amino-acids

• Low in fat

Kelp is another nutrient-dense ingredient with a myriad of health properties. As with most seaweeds it is one of the most amazing cleansers and my favorite natural food supplement which is the reason for adding it to the salad dressing. Medicinally kelp is used for blood pressure regulation, weight loss, digestive aid, colon cleanser, and may alleviate kidney reproductive, circulation and nerve problems. One serving provides the recommended daily allowance of iodine. As many of us use rock salt, which is low in iodine it is even more important to ensure that we receive our recommended daily dose of iodine by adding seaweed sources. Kelp is high in all the major minerals such as calcium, magnesium, and iron as well as a rich source of trace minerals such as copper, zinc and chromium and contains various vitamins such as A, B6, B12, C, D and K.

Apple Cider has been used for many years as a folk remedy which goes back to its ability to normalize the body’s alkaline/acid balance which is due to its high mineral content, particularly high potassium level. Once consumed it immediately increases circulation, therefore moves stasis, be it emotional or physical. Internally, it cleanses the digestive tract. Its acidity reportedly aids in the removal of calcium deposits from joints and blood vessels without affecting normal calcium levels in the bones and teeth. When purchasing apple cider vinegar, look for organic, unfiltered, unpasteurised products.

RECIPE

Preparation time 5 minutes

Amount: 2/3 cups (150ml)

INGREDIENTS

• ¼ cup of apple cider vinegar

• ½ teaspoon of turmeric powder

• ½ cup of olive oil

• ½ teaspoons of ground coriander powder

• 1 teaspoon of kelp powder or dulse seaweed flakes

• 1 heaped teaspoon of unpasteurised organic miso paste

METHOD

Combine all the ingredients in a glass jar. Screw the lid well and shake it. Get a nice arm workout going with it. The miso paste can have the tendency to stick to the wall. Just use a spoon and mix it into the dressing. Shake well one more time by cling the jar.

The dressing can be stored in an airtight glass jar in the fridge for a week or two.

Recipe Copyright 2019 Doctor Verena. All Rights Reserved

Images: Amani Lindsell, TWP The Womens Pic Website, Facebook, Instagram

Styling: Belinda Elliott

REFERENCES

• Kok, C.R. & Hutkins, R. (2018). Yogurt and other fermented foods as sources of health-promoting bacteria. Nutr Rev. 76(Supplement_1):4-15. doi: 10.1093/nutrit/nuy056.

• Glob Chang Biol. 2018 Oct 8. doi: 10.1111/gcb.14467. [Epub ahead of print]

• Rajapakse, N. & Kim, S.K. (2011). Nutritional and digestive health benefits of seaweed. Adv Food Nutr Res. 64:17-28. doi: 10.1016/B978-0-12-387669-0.00002-8.

• Brown, E.S., Allsopp, P.J., Magee, P.J., Gill, C.I., Nitecki, S., Strain, C.R., McSorley, E.M. (2014). Seaweed and human health. Nutr Rev. 72(3):205-16.

• Goal, J., Anthonydhason, V., Muthu, M., Gansukh, E., Jung, S., Chul, S., Iyyakkannu, S. (2017). Authenticating apple cider vinegar's home remedy claims: antibacterial, antifungal, antiviral properties and cytotoxicity aspect. Nat Prod Res. 11:1-5. doi: 10.1080/14786419.2017.1413567.

THE IMPORTANCE OF BREAKFAST

Breakfast is the most challenging meal of the day in our household. My three men love diversity, flavor and sometimes they behave as if I am a restaurant they can order from. However the reality looks different, as we know. I cook one breakfast for everyone and it has to be fast. I agree with flavor, diversity and nutrient density. Our go to breakfasts include:

• Chia seed pudding with lots of activated seeds and nuts, fresh berries and coconut yoghurt,

• Fresh cooked quinoa porridge with a variety of toppings,

• Eggs in many forms accompanied with greens and avocado,

• Brown rice congee, cooked in slow cooker with chicken stock, served with greens, herbs and egg.

• Home-made GF granola with sheep’s yoghurt,

• Frittata, or

• Acai bowl.

• All of the above can be accompanied by a green juice, or chicken broth to provide some additional goodness and nourishment for the body and mind.

Breakfast is really the most important meal of the day. When waking up you break an overnight fast (intermittent fasting) so the first thing your body needs is water to hydrate your body and brain. Enjoy some filtered water with or without lemon juice. Your breakfast will then assist you to refuel your glycogen (energy) stores and it will kick start your metabolism. It is critical to providing you energy for the day and if nutrient dense it will prevent you from craving salty and sweet foods in the evenings. Your blood sugar levels will also be more stable throughout the day which will have a positive effect on your energy levels and mood.

It really makes a difference to your health when you get up 15 minutes earlier to develop a nice morning routine which includes a cooked breakfast that you enjoy. You will also find that you are more resilient to the stress the day may throw at you as you start your day more relaxed. That is of course considering you do not check your phone in those 15 minutes and make them sacred for you. Giving time to nourish yourself in the present moment is truly a big gift to yourself.

One of my favorite recipes that I want to share with you is the Summer Acai bowl. It is very easy to prepare, rich in anti-oxidants, minerals, vitamins, healthy fats, gut-healing gelatin, protein and fiber. Children particularly love the color and that they can decorate it by choosing the toppings. Enjoy it!

ACAI BOWL RECIPE

Preparation time: 5 minutes

Servings: 2

INGREDIENTS

• 2 tbsp Acai powder

• 1 tbsp of Gelatin & hydrolysed collagen (optional)

• 1 frozen banana

• 1 handful of frozen blueberries

• 1 handful of frozen raspberries

• 2 tbsp of GF oats or rice or quinoa flakes

• 200ml (2/3 cup) of coconut milk

• 1 tbsp of coconut yoghurt or kefir
  

TOPPINGS

• Chia seeds

• Linseeds, ground

• Fresh mint

• Home-made granola

• Nuts, chopped

• Sunflower or pumpkin seeds

• Fresh seasonal fruit

• Desiccated coconut

• Goji and/or inca berries
  

METHOD

Put all the ingredients in a high-speed blender and process for 2 minutes at high speed (Thermomix speed 10).  Distribute between two bowls, depending on how hungry you are and garnish with your favorite toppings.

Recipe Copyright 2019 Doctor Verena. All Rights Reserved

Images: Amani Lindsell, TWP The Womens Pic Website, Facebook, Instagram

Styling: Belinda Elliott

REFERENCES

• Betts, J.A., Chowdhury, E.A., Gonzalez, J.T., Richardson, J.D., Tsintzas, K., Thompson, D. (2016). Is breakfast the most important meal of the day? Proc Nutr Soc. 75(4):464-474.

• Adolphus, K., Lawton, C.L., Champ, C.L., Dye, L.. (2016). The Effects of Breakfast and Breakfast Composition on Cognition in Children and Adolescents: A Systematic Review. Adv Nutr. 7(3):590S-612S. doi: 10.3945/an.115.010256.

THE STORY BEHIND DOCTOR VERENA

MY STORY

WHO I AM

I am Doctor Verena Raschke-Cheema (PhD, MSc).  I hold a doctorate in the Nutritional Sciences from the University of Vienna and I am a trained in Neuro-Training Kinesiology. I live on the south coast of New South Wales with my husband and two sons.  I enjoy eating and cooking delicious foods and spending time in nature.   

WHAT I DO

I am a holistic nutrition consultant, Neuro-Training Kinesiologist and holistic health educator. 

I use my knowledge and skills to help empower people to overcome mental, emotional and physical challenges which are preventing them from excelling and experiencing a richer and more fuller life. 

WHAT I OFFER

1.  Private Neuro-Training Kinesiology sessions: I use a client-centered approach to identify and resolve the mental, emotional and physical root causes behind the symptoms via the use of neurological-response testing.

2.  Holistic Nutrition Consultations: The individualised nutritional assessments and recommendations support the recuperation process, combining scientific principles, methodical dedication and evidence-based practices in Nutritional Sciences from the West with aspects of traditional healing modalities from the East (Ayurveda and Chinese Medicine).

3.  My workshops, events and digital information on the power of wholefoods and the interconnection between physical, mental and emotional health are engaging and inspiring, with an emphasis on empowering the individual to become more health conscious and supportive of their own transformation.

WHAT INSPIRED MY CAREER

My story has a very familiar theme that many of you have heard about before…

I was challenged with body image issues, engaged in controlled eating behavior, ended up with adrenal fatigue and insomnia already in my early twenties. This was a big wake up call for me and I started to engage in a very conscious and balanced lifestyle to realign my mental, emotional and physical health. After I lost one of my twins in-utero with my second pregnancy, I decided to end the fast pace academic career lifestyle of mine to improve my work-life balance even more. After another successful home-lotus-birth with my second son, I experienced the so far biggest challenge of my life, sleeplessness. My son was not sleeping more than 1-2 hours at a time for the first year of his life. He also had bouts of panic attacks during the night where it was almost impossible to calm him down. After seeing various doctors and health practitioners, who all said that he is a healthy little boy and everything is fine with him, I thought there must be more to this. After a year of almost no sleep, emotional and mental vulnerability, physical exhaustion and nobody being able to help, I saw a Neuro-Training Kinesiologist, who became my teacher 2 years later. After three sessions with her, my son started to sleep through the night. She was able to identify and re-balance the neurology in relation to the shock/trauma that my son had experienced, the loss of his twin in-utero. This experience put him into a fight flight state, compromising his parasympathetic nervous system, leading to the wake ups at night as well as panic attacks.

From our most challenging times, the biggest growth can arise. I feel very fortunate and honored that I can now use my experiences, skills, knowledge and passion to assist other children as well as adults to re-balancing their mental, emotional and physical health.

WHAT I ENJOY ABOUT MY BUSINESS

It feeds my soul that I can do what I love doing and that I can contribute to making a difference in people’s lives. I really enjoy that every client is unique and therefore the treatment approach.

HOW I BALANCE LIFE AND WORK

Organisation and routine are my best friends as well as reminding myself regularly that less is more. Outsourcing the ‘time wasters’ such as social media or admin work was also a big help with keeping the lifestyle balance as well as creating enough time for self-nourishment.

WHAT INSPIRES AND MOTIVATES ME

My drive is to be the best version of myself and to empower others to do the same. My daily motivations are also my clients and their transformations. The excitements for life also inspires me, as there is so much to explore, learn and share.

HOW I VIEW SUCCESS

Success for me is about deep inner personal work in myself and facilitating it for others. It begins by identifying fears, limiting beliefs and subjective filters that have shaped experiences, sense of self, and our socialised worldview.

WHAT HAVE I LEARNT IN MY CAREER

I feel that trust is the number one facilitator when it comes to a successful business. Trust in yourself, your talents, skillset and authenticity, as well as the natural flow of life.  Allow things to happen organically.

PERSONAL ADVICE THAT I HAVE LEARNED

When it comes to the day to day running of my business, I enjoy engaging with clients from all walks of life and all ages. Teaching people about the healing power of foods is very exciting. The more people understand how their physical health is related to their mental and emotional well-being, the more empowered and resilient they are.

ADVICE I CAN SHARE WITH THOSE OF YOU THAT EMBARK ON THEIR CAREER

• Trust more & fear less.

• Be kind to yourself.

• Bravely go where others won’t.

• Shake things up and make your mark on the world.

• Reach out and ask for help and support when needed.

• World map your vision.

• Less is more.