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Recipes
This page contains some wholefood recipe ideas. The ingredients shown
in bold are available at the Haelan Centre. If you have a favourite
wholefood recipe, why not e-mail us at recipes@haelan.co.uk
and share it with our visitors?
Emma's Extra Scrummy Porridge Oats
Oats make the perfect breakfast food. Unfortunately they have got
a bit of a bad reputation for being bland and boring. Help us to dispel
this unhealthy myth! Try some of the ideas below - all created for
extra yumminess. Here are some of the healing properties of the humble
porridge oat…
- Warming and soothing
- Helps to prevent infection and contagious disease, especially
in children
- Contains phosphorus, required for brain and nerve formation during
youth
- Rich in silicon, which helps to renew bones and connective tissue
- Restores nervous and reproductive systems
- Strengthens cardiac muscles
- Removes cholesterol from the digestive tract and arteries
- Soothes and protects the stomach and intestines
- Rich in protein, vitamin B, calcium, potassium and magnesium
- Can help diabetics in lowering blood sugar levels
Basic Porridge Recipe (1 big portion)
Put 5 dessertspoons of porridge oats in a saucepan. Pour
over 2-3 times as much filtered water and any of the ingredients below.
Bring to the boil and then turn down the heat lower and simmer until
you have your desired consistency - about 5-15 minutes. More water
can be added if required.
- 1 small banana (chopped) and a third of a tin of coconut
cream
- 2 dessertspoons of ground almonds and 4 dried apricots
(un-sulphured ones are nicer) finely chopped
- half a teaspoon of cinnamon and some raisins
- chocolate raisins (add at the end of cooking) - this one
was invented by Nino at the shop one morning
- apple and cinnamon puree: simmer apples and cinnamon
first in some water, add oats and more water when the apples are
fairly soft and squishy. Bring to the boil again and then simmer
until the oats are cooked) This is super yummy served with organic
crème fraiche, and maple syrup as a winter pudding.
For extra super health pour on 3 teaspoons of linseed oil;
hemp oil or Udo's oil just before eating. If you have
a sweet tooth, add maple syrup into the oil. Yummy!
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Rebecca's lemon polenta cake
Polenta is basically ground maize. It is an ideal alternative flour
for those who are gluten intolerant or wheat sensitive. Corn has the
following healing properties:
- tonic to the kidney's
- promotes healthy teeth and gums
- nourishing to the heart
- helps to regulate the digestion
250g butter or ghee
200g rapadura
250g ground almonds
250g polenta (course, fine or mixed)
4 eggs or 1 heaped tablespoon of arrowroot powder with
half a cup of soya milk
2 large lemons (zest and juice)
2 teaspoons of baking powder
1 and a half teaspoons of vanilla essence (optional)
Beat the butter or ghee with the rapadura until light and fluffy.
Add the eggs or arrowroot and milk and continue to beat the mixture.
Arrowroot powder and soya milk act like a binding agent. Fold in the
almond, polenta, baking powder, lemon juice and zest.
Place in a cake tin and bake in a preheated oven for about 1 and a
half hours at gas mark 4 or 160 degrees Celsius.
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Rebecca's savoury polenta cake
250g polenta (course, fine or mixed)
250ml soya dream (soya cream)
4 eggs
2 teaspoon of olive oil or ghee
1 teaspoon of baking powder
1 onion finely chopped
some fresh garlic and ginger (finely chopped or crushed)
2 cups of chopped vegetables (carrots, courgette, red pepper, parsnip,
sweet potato, pumpkin, leek etc)
spices (cumin, coriander, black pepper, mustard
seeds, garam masala)
fresh herbs (parsley, coriander leaves, rosemary)
feta cheese (optional)
Put oil or ghee in a saucepan and saute the onion, ginger and garlic
together with any spices of your choice (cumin and coriander are particularly
good for aiding the digestion). Add the vegetables and saute until
they start to become soft, but are not fully cooked . Remove from
the heat.
Beat the eggs and mix with the cream, polenta and baking powder. Add
some feta cheese and fold in the vegetables and chopped herbs. If
the mixture is too thick to stir, add some more soya cream or milk.
Place in a cake tin and bake in a preheated oven for 1 and a half
an hours at gas mark 4 or 160 degrees Celsius. Serve with soup or
any sauce.
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Julia's split red lentil dahl
You can't make a big enough pot of this, especially if your feeding
lots of people! Makes a good accompaniment to vegetable curry or simply
serve with brown basmati rice or nan and mango chutney.
Lentils are beneficial to the heart and circulation, they stimulate
the adrenal glands and support kidney health. They have the shortest
cooking time of all the pulses.
250g spilt red lentils soaked and washed
1 large onion chopped
2 or 3 carrots chopped
2 or 3 potatoes chopped (optional)
3 teaspoons of Marigold vegan boullion
2 teaspoons of turmeric
1 teaspoon of cumin powder
2 teaspoons of coriander powder
2 teaspoons of dried coriander leaves (or use fresh coriander
liberally)
finely chopped fresh garlic and fresh ginger
4 tablespoons of olive oil or ghee
Soaking and washing the lentils helps to improve their digestibility.
Wash until the water runs clear and soak for at least 30mins before
cooking. Discard the soaking water.
Use half of the olive oil or ghee to fry the spices on a medium heat.
After about 1 minute add the chopped onion and fry until soft, but
not brown. Add the chopped vegetables, the lentils and about twice
as much water in volume as the lentils and vegetables. You may add
more water later as the lentils absorb it.
While the water is heating up, add 3 teaspoons of Marigold vegan boullion
and 2 teaspoon of dried coriander leaves. Bring this to a boil and
then turn down the heat to a simmer. It will take about 40 minutes
to cook, but keep an eye on the pot in case you need to add more water.
The lentils should be soft and mushy.
A few minutes before serving, fry the rest of the olive oil or ghee
in a little pot on a medium heat adding 2 or 3 cloves of chopped garlic
and ginger if liked. Fry until just about to turn golden brown. Stir
this into the dahl just before serving. Sprinkle with fresh chopped
coriander leaves if desired.
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Gyan's steamed vegetables with brown rice and
tahini dressing
This is an ideal meal which is delicious and easily digested and
doesn't take too much preparation.
short grain brown rice
some sea salt
2 or 3 different types of fresh vegetables e.g. carrots,
broccoli, asparagus, leek, cauliflower,
green beans
short grain brown rice
pre-prepared tahini dressing OR
dark tahini paste
juice of half a lime
a little olive oil
a teaspoon of honey
a dash of tamari sauce
1 clove of garlic crushed
some filtered water
nori flakes (optional)
First of all wash the rice and put it on to boil with a little sea
salt, it generally takes about 40 mins. Go and do something else for
a while.
About 10-15 minutes before the rice is ready, chop the vegetables
and put them in the steamer. Steam until they are lightly cooked.
While the steaming is going on, prepare the sauce. Take about 2 tablespoons
of tahini paste, add about 3 or 4 teapoons of olive oil, the lime
juice, honey, crushed garlic and a little tamari sauce. Mix together.
Then slowly add the filtered water, add a bit then stir, repeating
this until you have the desired thickness. I like it slightly more
runny than cheese sauce. Add more tamari or sea salt to taste.
Strain the rice and serve in a bowl. Add a generous portion of steamed
vegetables and top with the delicious tahini dressing. Sprinkle with
nori flakes if desired.
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Ayurvedic Recipes
Thank-you to Rebecca and Sascha for these recipes
To make ghee, use unsalted and good quality butter. Place the butter
in a pan and let it melt and simmer on the lowest possible heat. In
the beginning it will make a lot of noise, the butter will look thick
and cloudy, and a foam will appear on the top. In the first five minutes
occasionally give the liquid a stir to allow all the water content
to evaporate, and then leave the liquid to continue simmering for
a further 15 minutes. Slowly particles will sink to the bottom, the
foam will settle on the top and in between the pure butter oil will
become clear.
The moment the sediment on the bottom starts to turn brown, remove
the pan from the heat, skim off and discard the foam, and strain the
liquid through a very fine sieve or muslin into a jar.
Don't store ghee in the fridge: it doesn't go rancid and will keep
for months. Use it for cooking (ghee doesn't burn as quickly as butter
does) and you can always add a teaspoon to your food. ENJOY!
Mung beans are less gas producing than other beans, remove toxins
from the body and when cooked with the suggested spices, stimulate
the digestive fire.
Soak the mung beans either over night or for
at least one hour before cooking. Heat olive oil or ghee in
a pan and add a teaspoon of turmeric powder, 2 pinches asafoetida
(to take the gas quality out of the beans) and two bay leaves.
Discard the water from the soaked beans and add the beans into the
pan with fresh water. To one part mung you need at least three to
four parts water. Leave to bubble away for one hour adding water as
necessary (if you have a pressure cooker, cook for 20mins under pressure).
Slowly the beans begin to soften and break up. Continue to cook until
all the beans are soft.
Whilst the beans are cooking heat some oil or ghee into another pan
and add one heaped teaspoon of cumin and coriander seeds
plus any other herbs or spices (except chilies) such as garam masala,
black pepper. Sauté briefly and then add a finely chopped onion,
some fresh root ginger and 2-3 cloves of garlic. Sauté
until the onions turn golden brown and then remove from the heat.
Once the beans are soft add the onions and some salt into the pan
and continue to simmer for a further few minutes. Don't add salt until
the end as this makes the beans tougher and they would therefore take
longer to cook.
Serve with brown basmati rice, fresh coriander leaves and ghee.
Khichadi is a simple stew of rice and split mung beans which is easy
to digest and stimulating to the digestive fire. It is a good meal
to take when returning to eating after a fast or an illness. Khichadi,
is highly nutritious and is ideal for gradually preparing the body
to digest normal food again, for replenishing the tissues and for
increasing the speed of the healing process. Three different types
of khichadi are mand, peya and vilepi. They are the same recipe except
different amounts of water are used. For more information see Ayurvedic
Cleansing Fast.
Soak the mung beans for at least one hour before
cooking.
Heat ghee or olive oil in a pan and add cumin or coriander
seeds. Then add some finely chopped onion, root ginger
and garlic and sauté until golden brown. Stir in 1 teaspoon
turmeric powder, half a teaspoon asafoetida, some black
pepper and a few bay leaves.
Take a cup and fill half with mung and the remaining half with
brown basmati rice. (One can also add any chopped vegetables
that you have such as carrots, pumpkin, green beans,
courgettes, asparagus etc.)
Add the beans into the pan with your chosen amount of water.
- For mand use 14 parts water to 1 part rice, beans and vegetables
- For peya use 6 parts water to 1 part rice, beans and vegetables
- For vilepi use 4 parts water to 1 part rice, beans and vegetables
In a normal pan you will need to cook it for about an hour, adding
more water (top up to original height). In a pressure cooker it will
cook within about 20 minutes after coming to pressure.
When it's ready, ie. the beans have become completely soft, add a
little salt and serve the dish with ghee and freshly chopped herbs.
Experiment with different vegetables and spices to create different
flavours.
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Eating for Health