A time to talk, a time to cook

A time to talk,
a time to cook
Healthy recipes for Type 2 diabetes
Welcome to a time to talk,
a time to cook
Recipes
Mains
Caribbean Fish
Curry Goat Jerk Chicken Pepperpot Soup Saltfish & Ackee Vegetables
Cauliflower Rice Kale Crisps
Quinoa
Roasted Vegetables Spicy Broccoli 4
6
8
10
12
14
16
18
20
22
Puddings & Treats
Almond Berry Tart 24
Chocolate Avocado
Whip 26
Creamy Stuffed Dates 27
Chocolate Brownies 28
Chocolate Coconut
Squares 30
Mango Clafoutis 32
Pumpkin Plantain
Cookies 34
This cookbook came out of a Sugar Group ‘cook and taste’ project in which we
tried out diabetic-friendly versions of traditional Caribbean dishes
The project was called A Time to Talk, A Time
to Cook because we wanted to make time to
share memories and experiences of how these
dishes were traditionally prepared in our
heritage back in the Caribbean.
We also had two sessions with a girls’ youth
club – to pass on some recipes and knowledge
and encourage young people to cook healthy
fresh food from scratch instead of relying on
fast food takeaways.
It ran over six weeks in the autumn of 2013
including the Intergenerational Session, with a
follow-up Intergen session in February 2014.
As part of the project, Manchester University
carried out some research into whether there was
an improvement in quality of life of people who
took part in the project. The report is published
online at www.thebiglifegroup.com/news/time-totalk-time-to-cook-report
3
We are very grateful to The Big Lottery
which funded this project.
The Sugar Group is a support group for older
African-Caribbean people with Type 2 (T2)
diabetes. It’s been running since 1999 and is
based at The Kath Locke Centre in Moss Side,
Manchester. This Centre combines NHS and
complementary health services, to improve the
health and well being of the local community.
We hope you enjoy using this book
and eating the results!
Sandra Stapleton
Sugar Group, The Kath Locke Centre
Loren Grant
Foodwiser
Caribbean Fish in a Packet
Ingredients
Method
• 4 x 6oz fillets of coley or
other firm white fish
• 2 small red peppers, sliced
• 4 tbspns ghee or coconut oil
• 8 spring onions chopped
• 4 tbspns chopped coriander
• Juice of two limes
• 3 or 4 green finger chillies,
chopped OR 3-5 shakes of
hot pepper sauce
• Salt and pepper to taste
Heat the oven to 450F/230C/Gas
Mark 8 (hot).
Cut two sheets of aluminium foil
12 x 24 inches. Fold in half to make
a sheet of double thickness.
Brush some melted ghee or coconut
oil onto foil sheet.
Rinse fish and place on the foil square.
Prepare the other ingredients.
Top the fish with all the ingredients, oil,
lime juice, salt and pepper.
Fold the foil over to make an airtight
parcel. Bake for 20 minutes.
Open carefully to avoid steam burns.
Check fish is cooked (should flake easily).
Transfer to serving plates.
Serve with roasted vegetables, green
salad and a wedge of lime.
5
Serves 4
Preparation time:
20 minutes
Cooking time:
20 minutes
Curry Goat
Ingredients
Method
• 2 tbspns coconut oil
• 4 tbspns curry powder (recipe opposite)
• 2lbs of goat or mutton including bones,
cut into small chunks
• 2 large onions, sliced
• 1-2 scotch bonnet peppers or
habanero peppers, seeds removed
• 2 inch of fresh ginger minced
• 2 cloves of garlic finely chopped
• 1 small carton coconut cream or half
a block of creamed coconut, grated
• 1lb fresh ripe tomatoes, chopped
• 1 tbspn fresh thyme leaves
• 1/2 butternut squash diced
In a large saucepan, fry sliced onions
and garlic in coconut oil until onions
are soft and translucent.
Add half the curry powder to the pan
with onions and garlic.
Serves 4
Preparation time:
30 minutes
Cooking time:
90 minutes
Stir in the ginger and chopped chilli.
Add the diced butternut squash and the goat.
Stir fry for a few mins until the meat is
browning and coated with spice mix.
Add the chopped tomatoes, rest of curry
powder and the thyme.
Simmer for 10 mins. Add the coconut
milk, stir well and season to taste.
Bring to a boil, reduce heat to simmer.
Cover and cook for about an hour and half.
6
Caribbean curry
powder ingredients
1 tbspn whole coriander seeds
1/2 tbspn whole cumin seeds
1 tbspn whole mustard seeds
1 tbspn star anise
1/2 tbspn whole fenugreek seeds
1/2 tbspn whole allspice
(pimento) berries
2 tbs ground turmeric (haldi)
7
Method
Grind the whole spices (ingredients 1-6)
in a spice grinder or pestle and mortar
until you have a coarse powder.
Add the ground turmeric and mix well.
Keep any leftover spice mix in
an airtight jar.
Jerk Chicken
Ingredients
Marinade
Cooking
• 1 whole chicken cut into
eight pieces or 3lb of chicken pieces;
(drumsticks, thighs, and/or wings)
• Half a nutmeg
• 1 cinnamon stick
• 1 tbspn coriander seeds
• 1 tspn cloves, whole
• 6 Jamaica peppers (allspice)
• 1 tspn black peppercorns
• 3 green onions, chopped
• 1 large onion, roughly chopped
• 2 to 3 Scotch bonnet peppers (optional)
• 10 sprigs of fresh thyme leaves
• 10 garlic cloves
• 4oz lime juice
• 4oz of coconut aminos (or wheat-free
soya sauce or tamari sauce)
In a dry frying pan over a medium heat,
toast the dry spices until the scent
is released.
Preheat oven to 400 F/200 C/ Gas Mark 6.
Grind spices in a grinder or pestle
and mortar.
When the 30 minutes is almost up,
preheat grill to medium high.
In a food processor or a blender, puree
the spring onions, the chopped onion, bonnet
peppers, thyme leaves, and garlic cloves.
Remove the chicken from the oven,
and finish it off under the grill to make it
extra brown and crisp on the outside.
In a big bowl, combine the spice powder
and puree, then add lime juice and coconut
aminos and mix well.
Serve with salad and cauli-rice
or fried green plaintain.
Place the chicken in the oven
and cook for 30 minutes.
Place the chicken in a non-metallic
dish and pour the mixture all over it.
Cover and marinate in the fridge
for about 2 hours or overnight.
8
Serves 4
Preparation time
Making the marinade:
30 minutes
Marinade chicken
pieces overnight
or for at least
two hours
Cooking time:
50 minutes
9
Pepperpot Stew
Ingredients
• 500g/1lb salt beef* cut into small pieces**
• 4 sprigs fresh thyme, leaves only
• 6 allspice berries
• 1 bay leaf
• 1 garlic clove, peeled, finely chopped
• 10cm/4in piece root ginger, peeled,
very finely sliced
• 1 onion, peeled, chopped
• Coconut oil or ghee
• 1 pint home-made bone broth/stock
or water
• Salt and freshly ground black pepper
Return to a simmer and cook,
covered, for 30 minutes.
While the stew is simmering, open
and drain the tin of calaloo or wash
and chop the fresh spinach leaves.
After 20 minutes, add the callaloo or
spinach, stir well, and continue to
simmer for 10 minutes or until meat
and vegetables are tender.
Cook's Tip
Prepare the ‘ground food’ while the
ingredients above are cooking:
• 450g/1lb soft white yam peeled, cut
into 1 inch pieces, 400g/14oz coco yam
peeled, cut into 2 inch pieces, 1 green
banana, sliced 450g/1lb pumpkin or
butternut squash, peeled, cut into 2 inch
pieces, 4 large spring onions, trimmed
and lightly crushed, 2-4 Scotch bonnet
chillies, finely chopped.
• Coconut cream (half a block melted
in hot water–thickness as required).
• Tin of callaloo or fresh spinach.
Method
Heat coconut oil or ghee in a large
heavy pan, stir fry beef to seal.
I thought it wouldn't
taste the same, when
in fact it actually
tasted much better.
I was quite surprised
Add thyme leaves, allspice, bay leaf,
garlic, ginger, onion and stir fry briefly.
Add stock, bring to the boil,
reduce to a simmer. Cover and simmer
for 20-25 minutes.
While the stew is simmering, peel and
chop the ‘ground food’.
After 25 minutes add the yams, pumpkin,
green banana, Scotch bonnet chillies,
coconut milk and stir well to combine.
*Omit the beef for a vegetarian version. **use salted pigs’ tails for the most traditional version of this dish.
11
Serves 4
Preparation time:
30 minutes
Cooking time:
at least one hour
Saltfish and Ackee
Serve with sweet potatoes
(cut into chunks, boil,
steam or brush with melted
butter, ghee or coconut oil
and bake in oven for 20-30
mins) and a steamed green
vegetable such as kale.
NB: Boiling or steaming
sweet potatoes is better
for diabetes.
Ingredients
2. Preparation of dish
• 1lb/500g boneless salted codfish
• 3 or 4 tbspns coconut oil or ghee
• 4 rashers bacon
• 8 cloves garlic, finely chopped leaves
from two sprigs fresh thyme
• 2 large white onions, sliced
• 8 spring onions, chopped
• 2 sliced bell peppers (red, green,
yellow, orange)
• 1 large tomato, chopped
• 1 Scotch bonnet pepper,
chopped with seeds removed
• 1 can ackee, drained freshly
ground black pepper to taste
Heat 1 or 2 tspn of coconut oil in
a frying pan over medium heat.
Fry rashers of bacon until crisp.
While the bacon is frying, drain the tinned
ackee into a colander and set aside.
Remove crispy bacon from the pan
and set aside.
Add rest of coconut oil to the pan
and heat through.
Add chopped onions and fry for two
minutes or until translucent.
Add the chopped garlic and cook
for 30 seconds.
Add thyme and cook for 30 seconds.
Add the tomatoes, peppers, spring
onions and Scotch bonnet and cook
for 5 minutes. Stir mix occasionally.
Method
1. Preparation of fish
Add the fish to the pan and simmer
for 5 minutes, stirring as needed.
Soak saltfish in cold water overnight
drain and rinse well.
Put in saucepan with water and bring to
the boil. Drain fish and leave to cool.
Add the ackee gently to the skillet, stir
through with fork being careful not to mash
the ackee and simmer for another 2 minutes.
Gently flake fish into large pieces
and set aside.
Stir in the bacon and black pepper
and turn off the heat.
Garnish the cooked dish with
paprika and flat leaf parsley.
13
Serves 4/5
Preparation time:
20 minutes plus
overnight soak
of salt fish
Cooking time:
15 minutes
Cauli-Rice
Ingredients
Method
• 1 large fresh cauliflower
• 1 tbspn of coconut aminos
or tamari sauce (or a pinch
of sea salt)
• 2 tbspns coconut oil
• 1 tbspn cumin seeds
• 1 large white onion
peeled and diced
Wash the cauliflower and remove any
brown bits and all the green leaves
and stalks.
In a food processor pulse the florets until
they are in small rice-sized pieces.
Serves 4
Preparation time:
10 mins
Cooking time:
10 mins
If you don’t have a food processor,
you can chop the florets by hand into
tiny pieces.
Melt the coconut oil gently In a wok
or frying pan.
Stir fry the onions for a few mins until
starting to brown.
Add the cumin seeds and stir fry briefly.
Throw in the cauliflower ‘rice’ and stir fry
for a couple of minutes.
Add the coconut aminos or tamari
or sea salt and mix well.
The ‘rice’ is now ready to serve.
14
15
Kale Crisps
Ingredients
Method
• Large head of curly kale
• Olive oil
• 1 tspn paprika or chilli powder
• 1 tspn garlic powder
• 1 tspn ground cumin
or coriander
• Sea salt or lemon salt to taste
Separate the kale leaves and slice
out the tough central rib in each leaf.
Wash the leaves well, shake off excess
water and leave to dry overnight on
clean tea towels on a flat surface.
Preparation time:
15 minutes (plus
overnight drying)
Cooking time:
40 mins to an hour
Put oven on lowest heat. Tear leaves
into smaller pieces. In a bowl, mix
oil and spices and add salt if liked.
Brush the oil mix over the leaves, or
dip them in the oil. Place on large flat
baking trays.
Put in oven and leave to dry out in
the low heat for 40 mins to an hour.
Kale should now be as crisp and
crumbly as potato chips
16
Very healthy tasty
food replacing the less
nutritional dishes
17
Quinoa ‘"Rice and Peas"’
Ingredients
If not soaking overnight
• 250grams/8oz quinoa
• Boiling water, double the
amount of quinoa
• Sprouted beans (mung, lentil etc)
• Salt and pepper to taste
• 2 tbspn pumpkin seeds
Place the rinsed quinoa in medium
saucepan. Cover with boiling water.
Add salt to taste. Bring back to boil.
Reduce heat and simmer until all the
water is absorbed.
The quinoa will increase in size and
fluff up like rice.
Method
Method for the 'peas'’
Rinse the quinoa very well in
several changes of water
While quinoa is cooking, dry fry
the pumpkin seeds in a pan till they
start to pop and leave to cool.
Overnight method
Place in bowl, add fresh cold water
to cover and leave to soak overnight
or longer (1-3 days).
Rinse the bean sprouts well in a sieve
and allow to drain.
When the quinoa is cooked, stir in
the mung beans and pumpkin seeds.
The quinoa will swell and sprout overnight
(it will put out tiny white curly shoots).
Add seasoning to taste. It’s now
ready to serve instead of rice with
a dish such as curry goat.
Rinse well again. Steam or cook
as you would for rice.
However, it is also ready to eat just as it
is (use it in cold dishes instead of rice or
couscous in a salad for example)
19
Serves 4
Preparation time:
10 minutes (unless
soaking overnight)
Cooking time: 20 minutes
Roasted Vegetables
Ingredients
Method
• 2 large purple aubergines
• 4 large courgettes
• 4 red onions
• 1 head of garlic
• 2 tbspns ghee,
coconut oil or goose fat
• Sprigs of thyme
• Salt and pepper
Heat the oven to 400F/200C/Gas
Mark 6 (hot).
Wash aubergines and courgettes.
Peel onions and cut in quarters.
Serves 4
Preparation time:
10 mins
Cooking time:
30 mins
Pull apart head of garlic but leave skin on.
Chop the aubergines and courgettes into
2-inch chunks.
Put tablespoon of ghee or coconut oil
in baking tin and put in oven for a few
mins to melt.
Remove baking tin and put the vegetables,
tossing them in the melted fat to ensure
all the pieces are coated.
Tuck sprigs of thyme in between
the vegetables.
Put back in the oven and roast for half
an hour or until vegetables are golden
brown and soft.
20
21
Spicy Broccoli
Ingredients
Method
• 2oz coconut flakes
• 1 tbspn coconut oil or ghee
• 2” piece fresh ginger root,
peeled and minced
• Half a small onion, sliced
• 1 tspn cumin seeds
• 2 tspns home-made curry powder*
• Sea salt to taste
• 500g broccoli florets, cut into
evenly sized pieces
In a large frying pan over medium heat,
stir fry the coconut flakes for 3 to 4 minutes,
until edges begin to brown and coconut
is fragrant.
Remove from pan and set aside.
Place pan back on heat and add oil or ghee.
Once hot, add ginger, onion, cumin
seeds, curry powder and salt. Cook, stirring
constantly for 1 to 2 minutes.
Add broccoli florets and 2 tablespoons of
water to pan. Stir to coat, cover, raise heat
to medium high and cook 3 to 4 minutes
until broccoli is tender.
Home made curry powder
• 2 tbspns ground cumin
• 2 tbspns ground coriander
• 1 dessertspoon ground turmeric
• 1/2 tspn cayenne pepper
• 1/2 tspn mustard seed
• 1/2 tspn ground ginger
Remove from heat, transfer to a serving
dish and top with toasted coconut flakes.
Serve hot.
This recipe is from www.everydaymaven.com ‘Clean eating recipes for the everyday cook’
23
Serves 4
Preparation time:
15 minutes
Cooking time:
10 mins
Almond Berry Tart
This is a special dessert which takes a bit of time and effort but is worth it – it looks beautiful,
tastes delicious and is highly nutritious. A slice of this tart with a dollop of coconut cream also
makes a very satisfying breakfast
Jam ingredients
Jam method
Pie crust method
• 8oz frozen mixed berries defrosted
• 1 tbspn arrowroot powder
• 1 tbspn lime juice
• 1 tbspn Xylitol (optional to taste)
Liquidise berries in a blender or with a hand
blender. Place in thick-bottomed saucepan.
Line and butter an 8-inch tart tin
or cake tin with removable sides.
Add lime juice and (optional) Xylitol.
Preheat oven 350F/180C/Gas Mark 4.
Bring to boil. Add arrowroot powder, mix well.
Grind the pecans in a blender,
or food processor.
Pie crust ingredients
• 4oz desiccated coconut (unsweetened),
• 8oz ground almonds
• 2oz pecans, ground in spice grinder
or food processor
• 4 tbspns coconut oil or butter (melted)
• 1 tspn of ground ginger
Reduce heat and simmer for about an hour
or until mixture thickens. Allow to cool and
thicken further.
(You can keep this in a glass jar in the
fridge until you are ready to use it).
In a bowl combine the ground pecans,
coconut oil, ground almonds, desiccated
coconut and teaspoon of ground ginger.
Melt the coconut oil or butter gently.
Pie filling ingredients
Pie filling method
Mix oil/butter in with nut mixture until
well mixed.
• 4oz sugar-free berry jam
• 8oz fresh / frozen berries (strawberries, raspberries, blueberries, blackberries, etc)
Reserve a few whole berries for decoration.
Mix the rest of fresh or defrosted berries with
the jam. Pour mixture on top of the crust.
Pat the nut mixture onto the bottom
and sides of the tin.
Bake for about 12-15 minutes or
until crust starts to turn brown.
Preparation time
Sugar-free jam: 5 mins preparation,
1 hour cooking, 2 hours to cool
Crust: 15 minutes preparation,
15 minutes cooking
Filling: five minutes preparation
Coconut cream: five minutes preparation
Leave to cool
24
Coconut cream ingredients
• 250 ml carton coconut cream
• 1 tbspn honey
• 1 tspn vanilla extract
Decorate with reserved berries and additional
chopped pecan nuts if you like.
Coconut cream preparation
Combine all the ingredients in a bowl or
jug and mix well. Cover and chill until
ready to serve.
Serves 6
A pie crust made
with ground almonds,
desiccated coconut,
butter and ground
ginger. A filling made
with fresh and
frozen berries and
sugar-free jam.
A topping made with
coconut cream.
Chocolate Avocado Whip
Creamy Stuffed Dates
Ingredients
Method
Ingredients
Method
• 2 medium-sized avocados, ripe,
peeled and stone removed
• 1 ripe banana, peeled
• 1 tspn cinnamon • 4 tbspns cocoa powder (unsweetened)
• 2 tbspns honey (raw if possible)
or Xylitol
• 2 tbspns coconut cream
• 2 tspns almond butter
(or other nut butter)
• Sprinkle of sea salt
• 1 tbspn vanilla extract/essence
Combine all the ingredients in a
blender and blend until smooth.
• 16 Medjool dates
• 1 tbspn cream cheese
• 1 tbspn almond or
hazelnut butter
• Petit four paper cases
Remove stones from dates.
Chill if preferred before serving in
sundae dishes or small glass dishes.
Optional: decorate with a few
raspberries or sliced strawberries if
in season and fresh mint leaves.
Serves 4/5
Preparation time:
10 minutes
Place a teaspoon of cream
cheese in each of 8 dates.
Place a teaspoon of almond
butter in each of 8 dates.
Put stuffed dates in
paper cases.
Serves 4
26
27
Chocolate Brownies
Ingredients
Method
• 4oz butter
• 1.5 oz cocoa powder
• 4 tbspns raw honey
• 3 large eggs
• 1 tspn vanilla extract
• 6oz ground almonds
• 1/2 tspn baking soda
• 4oz chopped walnuts
• 1 tbspn strong coffee
• 1 tspn ground cinnamon
• Sprinkle of sea salt
Grease an 8 x 8 x 2-inch baking
tin; set aside.
Melt butter and honey over low
heat, stirring constantly.
Sieve the cocoa into the melted
butter/ honey mixture.
Mix well and stir for a couple of
minutes over the heat.
Remove the pan from the heat
and whisk the eggs, one at a
time, into the chocolate mixture.
Add the coffee and vanilla essence.
In a separate bowl, sieve the ground
almonds, baking powder, cinnamon
and pinch of sea salt together until
well mixed.
Makes 16 brownies
Preparation time:
30 minutes
Cooking time:
20-25 minutes
Gently fold in the ground almond
mixture to the chocolate mixture;
stir until combined.
Pour mixture into baking tin and smooth
out in an even layer. Bake at 350°F/
180C / Gas Mark 4 for about 20 minutes.
Cool on a wire rack.
If you want to ice the brownies,
make the coconut cream icing while
the brownies are baking.
The icing will be ready to drizzle
over the top of the brownies while
they are cooling.
Chill the brownies for 20 minutes
in the fridge before cutting into bars.
Coconut cream icing
ingredients (optional)
Coconut cream icing method
• Half a block of coconut cream
(about 100g)
• 1 tbspn Xylitol
• 50ml boiling water or less
for a thicker cream
Add a little more water if you want a thinner
cream or a little less for a thicker cream.
Melt the coconut cream in the hot water.
Stir in the Xylitol and mix well. While it’s still
warm and runny, drizzle over the brownies.
Cool in the fridge – the icing will set.
Mix in walnuts.
28
29
Chocolate Coconut
Squares
Ingredients
Method
• 300g desiccated coconut
• 2 eggs
• 2 floz coconut oil, melted or 2 oz
butter melted
• 1 tbspn vanilla extract
• 1 tbspn Xylitol
• 50 grams dried fruit e.g. cherries, cranberries, blueberries
• A handful of dark chocolate chips
Preheat the oven to 350F/180/gas
mark 4 moderate oven.
Grease a 9 in x 9 in baking tin.
Preparation time:
10 minutes
Cooking time:
22 minutes
Whisk eggs and vanilla together till
light and frothy.
Stir in coconut, dried fruit and
chocolate chips.
Spread out into baking tin and flatten
down with spatula or wooden spoon.
Bake for 22 minutes until turning golden.
Cut into squares and eat as soon as you like.
Store in airtight container in the fridge
if keeping for more than a day.
30
31
Mango Clafoutis
Ingredients
Method
• 2 tbspns honey (preferably raw)
OR 1 tbspn honey and 1 tbspn Xylitol
• 500grams/ 1lb sliced fresh mango or unsweetened frozen chunks, defrosted*
• 8 floz coconut milk
• 4 eggs
• 2oz / 57 grams coconut flour
• Small amount of soft butter
or coconut oil for greasing
baking dish
Preheat oven to 375 F/ 190C /Gas mark 5.
Grease shallow baking dish with butter
or coconut oil.
Place mango slices or chunks in the
bottom of the baking dish.
Serves 6
Preparation time:
10 minutes
Cooking time:
30 minutes
Whisk the eggs in a bowl with the honey
and coconut milk till light and frothy.
Sieve the coconut flour into the mix and
whisk again until completely blended.
Pour over the mangoes and place in oven.
Bake for 30-40 minutes or until golden.
Serve warm ( or good cold for breakfast
tomorrow) with Greek yoghurt if you like
* If you prefer, you can replace the mango with other fruit like cherries, plums, pineapple chunks.
32
33
Pumpkin Plantain
Biscuits
Ingredients
Method
• 1 green plantain,
peeled and quartered
• 1 tin pumpkin puree
• 1 egg
• 2 floz coconut oil,
melted or 2 oz butter melted
• 2 oz maple syrup
• 1 tbspn vanilla extract
• 1 tspn baking powder
• 1 tspn ground cinnamon
• 1⁄2 tspn ground ginger
• 1⁄2 tspn ground nutmeg
• 1⁄2 tspn salt
• 2 oz coconut flour
Preheat the oven to 350F/180 /
gas mark 4 moderate oven.
Optional
Add a handful of dark chocolate
chips, walnuts and raisins.
Puree the green plaintain in a food
processor or blender.
Serves 4
Preparation time:
10 minutes
Cooking time:
30 minutes
Add the pumpkin, egg, spices, maple syrup,
melted butter, salt and vanilla essence.
Continue mixing or blending in the
processor for about two more minutes.
Add the coconut flour and baking
powder and mix in.
Leave it 2 to 3 minutes to allow the
coconut flour to absorb the moisture.
Add the chocolate chips, nuts
and raisins and pulse briefly.
Drop large spoonfuls onto a baking sheet
and spread the dough out slightly.
Bake for 30 minutes.
Leave to cool on racks. Store in airtight
container in the fridge if keeping for
more than a day.
34
35
Recipes: nutritional information
Many foods in the traditional Caribbean diet can help lower risk of Type 2 diabetes and strokes
Ackee
Allspice
Banana
Black pepper
A fruit related to the lychee, containing a range
of beneficial fatty acids, plus some protein and
fibre, It has:
Used in many Caribbean dishes, this spice is a
digestive aid with antibacterial and anti-fungal,
antioxidant properties.
a good source of potassium for fluid balance,
dietary fibre, manganese and vitamins B6 & C.
Doesn’t just spice up your food. It also helps
absorb vitamins, corrects water retention,
improves digestion, stimulates the breakdown
of fat, and supports detoxification.
• Vitamin A for healthy eyes, skin and
mucous membranes, bone and tooth growth
and immune system.
• Vitamin C, an important antioxidant, supports immune system, helps absorb iron from food.
• Vitamin B2 for energy metabolism, vision
and skin health.
• Vitamin B3 for energy metabolism, nervous
and digestive systems and skin health.
• Calcium for healthy bones and teeth,
blood pressure regulation, blood clotting, immune system.
• Potassium and sodium for fluid balance,
nerve transmission, muscle contraction.
• Phosphorus for healthy bones and teeth; found in every cell; part of the system that maintains acid-base balance.
• Iron for red blood cells and energy.
• zinc for making protein and genetic
material, taste perception, wound healing, immune system.
Almonds and almond butter
Rich in protein and fats such as Omega-3, good
for heart and brain health. This type of fat also
protects against stroke and is anti-inflammatory.
Almonds are high in vitamin E, an important
anti-oxidant, and minerals such as calcium,
potassium, zinc, iron, copper, folate, phosphorous
and magnesium for managing blood pressure
and blood glucose.
Avocado
18 essential amino acids needed for the body
to make protein, and readily absorbed; rich in
beneficial fats, especially for heart health, rich
in anti-oxidants for cancer protection; improves
insulin sensitivity which is helpful for diabetes;
an excellent source of carotenoids for eye
health, immune system and reproductive system.
Its combination of vitamins and minerals
and Omega-3 fatty acids form a powerful
anti-flammatory, helpful for arthritis. Also high
in fibre.
36
Beef
Rich in protein for building body tissue. Most of
the fat in beef is unsaturated – the same as that
in olive oil (oleic acid). If the beef is from cows
fed their natural diet (mostly grass) then the fat
in the meat will be high in Omega 3 – similar
to that in oily fish and good for heart and
brain health.
Bone broth/stock
Meat is a good source of Vitamin B12, for making
new cells and healthy nerves. Minerals in beef
include zinc used for making protein and genetic
material, taste perception, wound healing, normal
growth and sexual maturation and the immune
system. It is also rich in iron needed for red blood
cells and carrying oxygen around the body.
Other important ingredients in bone broth:
Berries
A wide range of health benefits. Low in sugar,
they are a good choice for diabetics, boosting
brain function, protecting your heart, lowering
blood pressure, reducing risk of Parkinson’s
Disease, dementia and cancer.
Stock or broth made with bones is extremely
nutritious and adds flavour and depth to soups
and stews Marrow bones will add more richness
as well as important minerals, vitamins and fat
to the liquid.
• Gelatine for reducing joint pain and can benefit ulcer patients.
• Glycine, improves sleep quality, reduces anxiety.
• Calcium for healthy bones, teeth and muscle function, blood clotting, blood pressure, immune system.
• Magnesium for making protein, muscle contraction, nerve transmission and
immune system.
• Phosphorus for healthy bones and teeth, maintaining acid balance in body.
• Sulphur for making protein.
• Chondroitin and glucosamine for bone
and cartilage formation.
Broccoli
Many vitamins, minerals and anti-oxidants
with a wide range of health benefits, including
protecting against cancers. Fresh broccoli is a
very rich source of Vitamin C, good for your
immune system, healing wounds and a powerful
anti-oxidant. It also provides good levels of
Vitamin A for healthy skin, eyes and mucous
membranes, Vitamin B complex and Vitamin K,
as well as some omega-3 fats. Rich in folates
which help with healthy foetal development and
important minerals such as calcium, manganese,
iron, magnesium, selenium, zinc and phosphorus.
Butter
(ideally from grassfed cows – such as Kerrygold)
contains Vitamin A, an antioxidant and important
for eye health. Vitamin K2 stops arteries clogging
and helps body use calcium correctly. Butter
contains a fat called CLA which helps with
weight loss (especially belly fat) and heart health.
Grassfed butter also contains higher levels of
Omega 3, (the same kind of healthy fat found in
oily fish) which is anti-inflammatory and good for
37
heart and brain health. Serving hot vegetables
with melted butter makes them taste better,
and also helps you to absorb the vitamins in the
vegetables.
Callaloo
A nutrient-dense, spinach-like green vegetable
providing a good range of minerals, vitamins,
anti-oxidants and essential fatty acids:
• Vitamin A for good vision and fighting
viral infections
• Vitamin B1, B2, B3, B6, B 9 for energy metabolism, skin health, nerve function, digestive system
• Folate acid for making DNA and red blood cells
• Vitamin C for wound healing, gum health,
absorbing iron from food, immune system and protecting against cell damage
• Vitamin K for blood clotting, reducing bleeding and improving kidney function.
• Manganese for strong bones, healthy thyroid, normalises blood sugar levels
Cauliflower
Cloves
High in vitamins, minerals, fibre and
anti-oxidants so reduces risk of cancer, and may
benefit people with diabetes because of its
anti-inflammatory properties.
Detoxing, anti-inflammatory, good for toothache,
protects digestive tract.
Chicken
Rich in protein which builds bones and body
tissues and forms basis of immune system.
There are about 15 grams of fat in a whole
chicken, one-third of which is saturated fat,
essential for healthy cell function, immune
system, healthy brain and nervous system,
insulation and protection of internal organs.
Chillies (Scotch Bonnet)
An excellent source of Vitamin A and C and has
anti-inflammatory effects, so is good for muscle
pain, migraines and arthritis. As a powerful
anti-oxidant, protective against cancer.
Cinnamon
This warm spice is great in both savoury and
sweet dishes. A stick of cinnamon simmered
in a stew or curry improves insulin sensitivity
and blood glucose control, so good for diabetes.
Also improves blood fat levels (lipid profile) and
stabilises blood pressure. It’s rich in calcium,
iron, fibre, manganese and vitamins C and K, and
helpful for indigestion, gas and bloating, stomach
upsets. It also has anti-inflammatory and antifungal properties.
Codfish (dried, salted)
Good source of protein and also has a small
amount of heart-healthy Omega 3 fat but no
carbohydrate, so will have no adverse effects on
blood sugar levels. Cod also provides:
• Vitamin B3, important for energy metabolism, nervous and digestive systems and skin health
• Vitamin B6 for protein metabolism, making
red blood cells
• Vitamin B12 for making new cells and
nerve function,
• Magnesium for bones, making protein,
muscle contraction, nerve transmission, immune system
• Potassium for proper fluid balance, nerve transmission and muscle contraction
• Phosphorus for healthy bones and teeth;
found in every cell; maintains acid-base balance
Cocoa powder (unsweetened)
Contains flavonoids which protect against heart
disease and stroke, and theobromine which
reduces blood pressure. Also contains caffeine,
a mild stimulant, which lowers risk of heart
disease and diabetes. Important minerals include
calcium, copper, magnesium, iron, selenium,
phosphorus, potassium, sodium and zinc.
38
Contains small amounts of vitamins B and E,
as well as vitamin K, required for proper blood
clotting, choline for brain function and fibre.
Coconut aminos
Made from the sap of coconut blossoms, it has
low impact on blood sugar, rich in amino acids
(builds protein), boosts immune system.
Coconut flesh, cream and milk
Good for all-round health. Rich in healthy fats,
plus vitamins C, E, B1, B3, B5, and B6 as well
as iron, selenium, sodium, calcium, magnesium
and phosphorus.
Coconut flour
Is a good alternative to ordinary flour for glutenfree baking. It’s high In fibre, very low on the
glycaemic index and contains Vitamins B and C,
calcIum and iron.
Cumin seeds
Ginger (fresh, root)
Rich in iron, protects stomach from
tumours,promotes good digestion, helps the
liver detox.
Anti-inflammatory, anti-nausea including for
travel sickness and early pregnancy sickness,
helps digestion and flatulence, relieves pain of
arthritis and swelling, has anti-cancer properties
and boosts the immune system.
Eggs
The most nutritionally complete food, eggs
provide a complete protein with many important
vitamins and minerals: vitamins A, B-complex,
D, E; choline, important for brain development;
iron for healthy blood cells and energy; calcium
for healthy teeth and bones, blood pressure,
blood clotting; phosphorus for bone health, and
potassium for blood pressure. Also a source of
the vital enzyme COQ10, needed for energy by
every cell in the body. This enzyme is destroyed
by statins (cholesterol-lowering medicine).
Fenugreek
Coriander seeds
anti-diabetic, anti inflammatory, anti-microbial.
Similar levels of protein to beef and chicken,
builds bones and body tissues, forms basis of
immune system. Has about a third less fat than
beef and half the fat of chicken. Also provides:
• Calcium for healthy bones and teeth, blood pressure, clotting, muscle function
• Iron, needed for red blood cells to carry oxygen around the body, and for energy
• Copper needed for enzymes and helps body
use iron
Good for diabetes, blood pressure, helps
digestion and relieves heartburn, protects against
colon cancer, remedy for fever and sore throat.
• Manganese, forms part of many enzymes
Garlic
• Potassium for proper fluid balance, nerve transmission, and muscle contraction
Coconut oil
Helps burn fat, improves brain function, kills
harmful bacteria, has medicinal properties.
Goat
Rich in Vitamin C, it has anti-cancer and antifungal properties. It is also good for lowering
blood pressure, risk of heart disease and stroke.
Garlic cloves cooked whole in their skins in the
oven (throw them in the tin when roasting meat
or vegetables) bind with toxic heavy metals and
help flush them from your body.
• Magnesium, needed for making protein,
muscle contraction, nerve transmission, immune system health
• Zinc, needed for making enzymes and protein in the body, supports immune system
Honey (raw)
Contains many essential vitamins such as B1,
B2, B3, B5, B6 as well as vitamin C. It also
contains the minerals magnesium, potassium,
calcium, sodium chlorine, calcium, copper,
iron, manganese, sulphur, zinc and phosphate. 39
It has powerful antibacterial, antiviral and
antiinflammatory properties too. It promotes good
digestion and the growth of healthy bacteria in
the gut.
Kale
The most nutrient-dense vegetable of all and
part of the same family as cabbage, broccoli
and Brussels sprouts. Eating these vegetables
regularly can provide good protection against
heart disease and cancer. Excellent source of
vitamins A, B6, C and K and anti-oxidants.
Contains lutein and zeaxanthin which are vital
for eye health and protect against cataracts. Its
mineral content includes iron for making red
blood cells and potassium for healthy blood
pressure. However, kale can interfere with the
absorption of calcium so it’s best to avoid eating
calcium-rich foods like dairy at the same time.
Lime
Contains vitamin C and calcium, aids digestion,
protects digestive system from cancer, antioxidant, lowers unhealthy fats in the blood.
Medjool dates
Onions (white)
The sugar in dates is mainly glucose and
fructose, with small amounts of sucrose and
maltose. They are an excellent source of soluble
fibre which helps control blood sugar. This kind
of fibre absorbs and holds water, bulking out
waste in the digestive system and thus helping
its transit through the gut.
Supports heart and bone health, has anti-cancer
and anti-inflammatory properties and helps to
balance blood sugar.
Medjools contain Vitamins B6 and K and
important minerals such as manganese,
magnesium calcium, phosphorus and iron.
They are also rich in potassium, which helps
maintain fluid balance and converts glucose
into usable energy. Potassium is also involved in
hormone secretion, muscle contraction and nerve
transmission. The dates also provide copper to
help use iron to form red blood cells, maintain
healthy nerves, produce energy from food and
form skin, bone, cartilage and connective tissue.
Onions (spring)
Rich in vitamins, minerals and other health
promoting compounds.
• Copper for enzymes and to help the body
use iron
• Iron for red blood cells
• Magnesium
Parsley (flat leaf)
• Manganese for making enzymes
Good source of anti-oxidants to reduce risk of
cancer and heart disease; reduces blood sugar
levels for diabetics; fibre for digestive health;
antiseptic; good for gum disease; rich in Vitamins
A, B, C E and also Vitamin K (for bone health and
Alzheimer’s disease); rich source of potassium,
calcium, manganese, iron, and magnesium.
• Phosphorus
Pumpkin
High in B complex vitamins essential for many
functions in the body, has antioxidant Vitamins
A and C; also Vitamin K for blood clotting. Also
important minerals such as iron, selenium,
calcium and copper.
Rich in beta-carotene which converts to Vitamin
A in the body. Important for healthy eyes and
hearts and the immune system. Also rich in
Vitamin K which protects against cancer.
Good for stomach upsets and gas, protects the
liver, has antibacterial properties.
• Vitamin K for healthy blood clotting
• Calcium
Mustard seeds
Nutmeg
• Vitamin B group for healthy eyes, skin,
vision, protein metabolism, immune system,
blood pressure
Pumpkin seeds
• Alkaline-forming
• Prevents kidney stones
• Keeps prostate healthy
Quinoa
Sweet potato
Yam and coco yam
A ‘pseudo-grain’, actually a seed, that has been
cultivated in the high Andes for over 6,000 years.
The ancient Incas called it ‘the mother grain’
because of its importance in their diet.
It is related to the spinach plant and provides the
following benefits:
High in Vitamin A and helpful for blood sugar
regulation, so good for diabetes. It also contains
anti-inflammatory and anti-oxidant properties;
other nutrients improve blood clotting and
helps eliminate and detox heavy metals from
digestive system. Also has anti-bacterial and
anti-fungal properties.
Good source of Vitamin B which protects against
heart disease and stroke; potassium to control
blood pressure and balance salt in the diet. A
protein in yam can also help with reducing blood
pressure. Rich in fibre and complex (slow release)
carbohydrates which can help manage blood
sugar control. Also good source of manganese for
carbohydrate metabolism, zinc, copper and iron.
• Anti-inflammatory
• Antioxidant
Star anise
• Omega-3 fatty acids
Anti-bacterial, anti fungal, used as a treatment
for respiratory infections, anti-oxidant which
protects against cancer.
• Protein 15% – very high for a plant
• Potassium
• Vitamin B1 for energy metabolism,
healthy nerves
• Sodium for fluid balance, muscle contraction and nerve transmission
• Vitamin for B2 for good vision and skin health
Thyme (fresh)
• Zinc
• Vitamin B6 for protein metabolism; helps make red blood cells
Pulses (beans and lentils)
• Calcium for healthy bones, teeth, muscle function, blood clotting, immune system,
blood pressure
Not just a garnish! Good for coughs and chest
infections, anti-bacterial, anti-oxidant, helps body
absorb healthy fats like Omega 3 (found in fish)
so it’s a good addition to saltfish and ackee.
Best to eat these sprouted or at least soaked
overnight which minimises the anti-nutrients
in them.
When sprouted, beans and lentils provide a wide
range of important minerals.
• Iron for healthy red blood cells and energy
Turmeric (haldi)
• Magnesium for mmune system, muscle
contraction, making protein, nerve transmission
A potent spice with hundreds of known health
benefits including for the heart. It reduces
inflammation and pain from arthritis, is
antiseptic, helpful for diabetes, blood pressure,
blood thinning thus reducing the risk of stroke,
and it also has anti cancer properties.
• Phosphorus for healthy bones and teeth, and
maintains acid balance in body
• Potassium for fluid balance, nerve transmission and muscle contraction
• Zinc for immune system, part of many enzymes, used for making protein
• Reduces inflammation for arthritis
• Protects against osteoporosis
• Helps with good sleep and lowers depression
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41
Xylitol
A sugar substitute made from plant fibre that
has low impact on blood sugar and is thought
to protect teeth from decay. However, like any
processed food, it should be used only in small
amounts occasionally for treats and desserts.
This recipe book is published by
The Sugar Group which is an
independent user-led group based in the
Kath Locke Centre, a Big Life centre.
www.kathlockecentre.co.uk
Foodwiser is an independent
nutritional consultancy
www.foodwiser.net
Recipes designed and developed
by Foodwiser
Editor: Loren Grant
Design: Sam Dunn Design
Printed July 2014
This recipe book is downloadable as
a PDF from www.kathlockecentre.co.uk
and from www.foodwiser.net
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