Ingredients

1 Can of cannelini beans – drained

1 Can of Butter beans – drained

2 cloves of garlic – finely chopped

2 large handfuls of curly kale – coarsely shredded

2 tablespoons of grated parmesan cheese

Sea salt to taste

Method

Add the chopped garlic to a pan, with a little olive oil and a good pinch of sea salt, and place on a high heat.

Allow the garlic to begin to brown, giving a deep smoky flavour.

At this stage, add in the beans and the kale, and saute for several minutes, until the kale has softened.

Stir in 1 tablespoon of the parmesan, allowing it to melt through the beans and kale.

Once served, top with remaining parmesan.

Medicinal Properties

Beans – are not only wonderful sources of protein, they are also incredibly good for the heart and cardiovascular system. This is because of their high fibre content. One of the way that cholesterol enters our blood stream, is vie the gut. This isnt from the food that we eat, it is actually cholesterol that has been made in the liver, and sent out to the gut to be absorbed into our blood stream. This isnt all bad, but we need to keep it under control. One of the ways we can do that is to increase our intake of high fibre foods (such as beans). These foods help to keep everything moving in the digestive tract, and help to carry away cholesterol from the gut, before it gets chance to absorb. Beans are also very high in specific types of sugars that come into the bracket of being ‘prebiotics’. These sugars are actually food for the good bacteria that lives in the gut. When the bacteria feed on these sugars and ferment them down, it helps the bacteria to reproduce, strengthening gut flora, and also causes the bacteria to release a host of beneficial compounds as a byproduct, which then improve many aspects of digestion.

Garlic – is almost a universal medicine, with benefits that extend to almost every body system, in every conceivable context. Garlic is really noted for its impact on heart health. The sulphur based chemicals that garlic is so rich in, have been shown to have a beneficial effect upon cholesterol levels – helping to lower LDL. Garlic is also dynamite for the immune system. The strong smelly oils in garlic, that linger on our breath, are like napalm for bugs and viruses that lurk in our respirator tract.

This gorgeous dish is perfect for these cold winter months, as it is packed to the hilt with nutrients that can help uplift your mood and take the edge of those dreaded winter blues. 

1 Salmon fillet

2 Handfuls of torn curly kale

1 clove of garlic – finely chopped

1 teaspoon of toasted sesame oil

1 tablespoon of Chinese Oyster Sauce

Start by roasting the salmon. Place the fillet on a sheet of foil or baking parchment, place on a baking tray, and bake at 200 for 15-20 minutes.

When the salmon is nearly ready, start on the greens. Add a little olive oil to a pan, and saute the kale until it turns a bright vivid green and starts to soften. Throw in the chopped garlic, and sesame oil, and stir fry for another minute. Stir in the oyster sauce, and it is ready to serve.

Properties

Salmon

Salmon is packed with the mighty omega 3 fatty acids. These vital compounds are essential for almost every single body system. Vast amounts of research have shown that omega 3 fatty acids, particularly the marine derived EPA and DHA, can have a positive impact upon mood. They can actually improve the rate of production of ‘feel good’ neurotransmitters in the brain, such as serotonin. They also make our nerve cells much more receptive to the signals sent by these feel good chemicals. Omega 3 fatty acids are also great anti-inflammatories, and essential cardiovascular protectors to boot!

Kale

Kale is one of my favourite greens ever. It is packed with the mineral magnesium. Dense green vegetables contain a lot of chlorophyl. Magnesium is one of the key components in chlorophyl. So, in short, the greener the veggie, the more magnesium it contains. Magnesium is known to be a vital component in the production of neurotransmitters (so works synergistically with Omega 3 fatty acids). Magnesium is also a powerful muscle relaxant, so if we are feeling tense and wound up (who isnt in England in January), then magnesium can make us feel a little more laid back.

Garlic

This is an essential ingredient at this time of year, because it is a wonderful protector against colds and bugs. The potent volatile oils in garlic – those things that make us smell like Buffy the Vampire Slayer’s inside pocket, are key to its antiviral activity. these oils can only leave the body via the breath. As they do so, they can kill bugs and viruses that are hanging around on the mucous membranes of the upper respiratory tract, waiting to cause trouble.

These little seasonal lovelies are highly addictive. I have polished off a tray of them in a couple of days! Good job they are the healthy side of naughty!

175g porridge oats

75g coconut flour

100g coconut sugar

100g melted coconut oil

2 tablespoons of pumpkin seeds

2 tablespoons of dried cranberries

zest and juice of 1 large orange

4 eggs 

1 jar of low sugar mince pie mincemeat

Preheat oven to 200.

Start by combining the coconut flour, porridge oats, coconut sugar, seeds, and dried fruit in a bowl and mix thoroughly.

Grate in the orange zest, then squeeze the orange juice by hand into a separate bowl and put aside.

Gently melt the coconut oil in a pan. Once melted, stir this through the dry ingredients. 

Next stir in the orange juice.

Finish by cracking the eggs into the bowl one at a time, mixing well.

When a firm doughy cake mix has formed, place half of it into a greased cake tin. 

On top of this first layer, add the jar of mincemeat and spread evenly.

Add the remaining cake mix on top as a second layer.

Bake in the oven for 15-20 minutes, until the cake is golden on top.

Leave to cool fully before cutting into squares.

Properties

Coconut flour – is actually a very very low carbohydrate flour. It is more protein than anything else. This means that it will act to reduce the glycaemic load of the cakes. This basically means that it will reduce the rate at which the glucose from the food will enter the blood stream. One of the worst things you can do during stressful times, is eat fast releasing carbohydrate. This is because it will send your blood sugar levels haywire, which will end up leaving you feeling very irritable and at the end of your tether. Slower sugar releasing foods will keep blood sugar much more even and help you to feel even tempered. The other big benefit of coconut flour, is that it is incredibly high in the mineral magnesium. Magnesium is a natural muscle relaxant and can increase feelings of calm….which is always good!

Oats – are another calming food. This is mostly due to their very high B vitamin content. The B vitamins are involved in regulating nerve function, and can be very calming as a result. They also support the poor adrenal glands, which always take a darn good thrashing during times of stress. Like the coconut flour, they are also very GI.

Coconut sugar - for those of you that havent tried this stuff….you are missing out!!! It is delicious….like the most amazing demerarra sugar. The good news is that it has a GI of 35…..which in non geek terms, means it is a slow release sugar, which as described above, has a multitude of benefits for keeping us calm, among a million other things. Coconut sugar is also high in magnesium too. You really CAN have your cake and eat it.

Pumpkin seeds – are very rich in the mineral zinc. Whilst this has very little to do with stress, it does have a supportive role to play in immune function. Getting stressed out can zap our immunity and leave us open to that huge flurry of Christmas bugs that always do the rounds every year. 

In association with 'The Bay Tree' healthfood store http://www.baytree-healthstore.com/ and Viridian Nutrition: http://www.viridian-nutrition.com

This dish was anything but simple. The goats cheese was rich, creamy, with an intensely lingering after taste. The roasted vegetables were the perfect texture, and the polenta croutons – perfectly seasoned and an interesting addition to the dish. The thing that really appealed to me, was the addition of edible flowers, which also happen to be one of the most potent medicinal plants wild to the UK – the humble marigold flower, aka Calendula officinalis. These decorated the plate, and the dish was finsihed with a sweet and interestingly flavoured balsamic glaze.

Places like this really inspire me. It is one of my missions. No, scratch that, obsessions, to show people that healthy food isnt about beards, sandals, and lettuce, and that it can be indulgent, delicious, and pleasurable to even the most critical of gastronaughts. Archie Brown's' cafe was a perfect example of healthy food done right. A diverse menu, freshly prepared, generous portions, and most importantly of all….. tasty, well prepared, well seasoned, good food. 

If you are ever in Penzance, drop in. You will be glad you did. Visit Archie Brown's website: http://www.archiebrowns.co.uk/cafe.asp

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