What you will need:
3 cups dried beans, mixed (kidney, black, white, soy, etc.)

Method:
Wash and soak the beans overnight. Drain into a large covered saucepan. Simmer the beans, 3 cups of water, bouquet garni and salt for approximately 3 hours. Add tomatoes, onions, celery and garlic. Continue to simmer uncovered for another hour or until thick and creamy. Add parsley and red wine. Season with salt and pepper. Remove from heat and let stand for 30 minutes before serving. This recipe is best made the day before and reheated.

Do you ever feel like a tea kettle, up to your neck in hot water? With the hectic pace of modern life, it’s no surprise. An old Tibetan teaching suggests: “When in hot water, bath.” But there’s another alternative: make tea!

Sacred Origins
Stress takes its toll on body and mind. To benefit both, many in the West are turning to a herb that has been widely used in India since ancient times – Tulsi. In Sanskrit, its name means “the incomparable one”, and numerous scientific studies are confirming what Ayurveda, India’s traditional holistic health system, has known for more than 5 000 years.

Herbs stand at the very heart of Ayurvedic practice, with Tulsi one of its principal plants. With its use in religious ritual, Tulsi came to be called “holy basil”, and its consumption is routine at all levels of Indian society, both in temples and homes. Along with the Lotus and Soma, it is regarded as sacred, and can often be found growing in earthen pots in Indian homes or gardens.

Healing Properties
Of all the herbs known to induce resistance to stress, Tulsi excels. Agents that improve the body’s ability to adapt to stressors are called adaptogens. In Tulsi – The Mother Medicine of Nature, Dr Narendra Singh studied an array of herbs, and found Tulsi to be a vastly superior adaptogen that promotes the normal physiological functioning of the human body while greatly boosting general stress resistance.

Scientists have learned that Tulsi’s unique chemistry is highly complex. It contains beneficial  compounds called phyto-chemicals which protect your cells against free-radical damage. When free radicals attack your cells, excess oxidation occurs, which can harm cells and tissues throughout your body. So what helps counteract this process? Antioxidants. These key nutrients are the number one way to neutralise free radicals and help slow down the excess oxidation process.

Health Benefits
Scientific research repeatedly demonstrates that antioxidants have far-reaching benefits – from supporting memory function, promoting heart health and boosting the immune system, to slowing down the signs of aging and promoting healthy vision. And although many foods contain antioxidants, today’s diets sadly don’t measure up to those enjoyed by our hunter-gatherer ancestors, and have been shown to rarely provide us with the free-radical scavengers we need.

Tulsi, however, is exceptionally rich in antioxidants, and even just one daily cup of the tea can make a significant difference to the levels of these nutrients in your body. Its chemical compounds also have strong anti-viral, anti-bacterial and immune-enhancing properties. Recent research suggests that Tulsi additionally acts as a COX-2 inhibitor, like many modern
painkillers. One study showed Tulsi to be an effective treatment for diabetes by reducing blood glucose levels, while at the same time effecting a significant reduction in cholesterol. Tulsi has even shown some promise for protection from radiation poisoning and cataracts!

Rituals and Ceremonies
In India, many Hindus venerate the plant as a goddess. This is no minor botanic devotion. It culminates annually in the ceremony of Tulsi Vivah, when the plant is symbolically married to the god Vishnu. Those who join in these celebrations can be recognised by their habit of wearing mala beads made from Tulsi stems or roots. Tulsi malas, in fact, are considered auspicious, effectively placing the wearer under the protection of Vishnu or Krishna.

For those of us content with just sipping the tea, however, the protection can be equally profound. Tulsi has various specific effects on different body systems – suffice it to say that its general capacity to assist the body’s natural processes of healing and maintaining health is decidedly impressive.

Some of Tulsi’s effects are immediate, while others develop gradually. For example, even after the first cup you may feel more relaxed and energised. But, as with many other herbal supplements, it can take a few weeks of consistent use for the body to experience the deeper benefits.

Tulsi’s overall health promotion and disease prevention effects are powerful, but often subtle. It’s a reasonable notion that taking a proper tea break, with mindfulness, can only boost the beneficial effects of Tulsi, and burn away some of the petty little fears that flutter in our chests. As Buddhist author and peace activist Thich Nhat Hanh suggests: “Drink your tea slowly and reverently, evenly, without rushing toward the future – as if it is the axis on which the earth revolves.”

By Albert Buhr

Tomato & Ravioli soup

Serves 4
Preparation 5 minutes
Cooking 20 minutes

Method
Heat 1 tablespoon olive oil in a large saucepan on medium. Sauté 1 chopped onion, 1 sliced celery stalk and 2 crushed garlic cloves for 3 – 4 minutes until vegetables are tender. Stir in 700g bottle passata, 4 cups water and 2 teaspoons sugar. Bring to the boil on high. Reduce to low and simmer, covered, for 8 – 10 minutes. Add ravioli and simmer, uncovered, for 4 – 5 minutes until tender. Serve topped with basil leaves and cracked black pepper.

Tip: Tortellini can be used in place of ravioli. A few sliced black olives and a little shaved parmesan are a delicious addition too.

Scrumptiously superb soup

Serves 4
Preparation 30 minutes
Cooking 45 minutes

2 tablespoons olive oil
2 onions, finely chopped
1 leek, trimmed, washed, finely chopped
2 carrots, peeled, finely chopped
3 garlic cloves, crushed
2 small red chillies, finely chopped
1 ½ litres vegetable stock
400g can crushed tomatoes
1 cup lentils, rinsed
2 tablespoons chopped marjoram
1 tablespoon chopped oregano
100g button mushrooms, finely chopped
toasted rye bread, to serve

1. Heat oil in a large saucepan on medium. Sauté onion, leek, carrots, celery and garlic for 8 – 10 minutes until softened.
2. Add chilli. Cook, stirring for 5 minutes. Blend in stock, tomatoes, lentils and herbs.
3. Bring mixture to the boil. Reduce heat and simmer for 25 – 30 minutes. Stir mushrooms through. Season to taste. Serve with bread.

Pea, mint & crème fraiche soup

Serves 4 – 6
Preparation 15 minutes
Cooking 30 minutes

Method
Melt 50g butter in a large saucepan on high. Saute 1 trimmed, washed leek and 2 garlic cloves for 4 – 5 minutes until softened. Add 2 peeled and chopped potatoes, 4 cups stock and 2 cups water. Bring to the boil. Reduce heat to medium and simmer, covered, for 20 minutes until potatoes are very tender. Stir in 2 cups frozen peas and 1/2 cup mint leaves. Simmer for a further 4 - 5 minutes. Remove from heat and stir in ½ cup crème fraiche. Using a hand blender or food processor, process until smooth. Season to taste. Reheat and serve topped with extra crème fraiche, rocket leaves and shaved parmesan. Accompany with lemon wedges. 

Text and Images acpsyndication.com

Quinoa

Sea Vegetables
In traditional Chinese healing, sea vegetables correspond to the kidneys, adrenal glands, bladder and reproductive organs. The strengthening, balancing and cleansing properties of sea vegetables help these organs as well as the hair, skin and nails. Sea vegetables (or seaweeds) provide a variety of minerals and vitamins, including calcium, iron and iodine, and can help balance hormone and thyroid levels in the body. Eating too many processed foods or foods grown in mineral-depleted soil can result in a lack of minerals in the body, leading to cravings for salty or sugary foods. Adding sea vegetables to your diet can help balance your energy levels and alleviate cravings.

By Debbie Banda

Have you ever felt tired or bloated after eating certain types of breakfasts? 

Energizing Raw Cacao Chocolate Banana Smoothie
1 cup soya milk 
(Recommendation: Woolies Organic Soya Milk is sweetened with apple concentrate, so is extra good and naturally sweet, but any good quality soya milk will do!)
1 ripe banana
1 teaspoon of real maple syrup or agave nectar
(Tip: Both are low-GI natural sweeteners, so it’s healthy enough to add more and adjust to taste)
2 heaped teaspoons organic raw cacao powder
(Source: Readily found at good health stores)
Optional: Add 1 to 2 teaspoons of finely ground flax seeds, almonds, or pumpkin seeds for added nutrition and fibre!

Method:
Place all ingredients into a blender and blend until smooth.

Enjoy an energy-filled morning!

Additional: For an extra boost, add a teaspoon of fresh flax seed oil after blending, and gently stir it in with a spoon. Flax seed oil is a great source of omega 3, and is very helpful to the digestive system.

Note: Raw cacao is considered a “superfood,” as it is offers us an amazing source of magnesium, is packed with antioxidants, has anti-depressant, “feel good” properties and it is known to diminish appetite, so it helps you lose weight as well!

By Debbie Banda

Cheesy lentil pies

Makes 8
Preparation 15 Minutes
Cooking 35 Minutes

1 tablespoon oil
1 onion, finely chopped
1 carrot, finely chopped
1 green pepper, seeded, finely chopped
2 garlic cloves, crushed
2 teaspoons ground cumin
2 teaspoons ground coriander
½ teaspoon dried chilli flakes
400g can diced tomatoes
400g can lentils, drained, rinsed
2 sheets frozen shortcrust pastry, thawed
1 cup grated tasty cheese
natural yoghurt, salad to serve

1. Preheat oven to hot, 200 degrees. Lightly grease 8 recesses of a muffin pan.
2. Heat oil in a large frying pan on high. Saute onion, carrot, pepper and garlic for 2 – 3 minutes, until onion is tender.
3. Stir in spices and cook 1 minute, until fragrant. Mix in tomatoes and simmer for 4 – 5 minutes, until thickened slightly. Blend in lentils and cook, stirring for 1 – 2 minutes, until heated through. Cool slightly.
4. Cut each piece of pastry into quarters. Ease into prepared recesses. Prick bases and bake for 8 – 10 minutes. Cool slightly.
5. Spoon filling evenly between pastry cases. Sprinkle with cheese. Bake for 10 – 15 minutes, until golden. Serve with yoghurt (or tzatziki, if preferred (and salad).

Roasted pumpkin, spinach & feta slice

Serves 8
Preparation 15 Minutes
Cooking 55 Minutes

750g butternut pumpkin, peeled, deseeded, cut into 3cm pieces
2 courgettes, cut into chunks
1 large red onion, cut into thin wedges
2 tablespoons olive oil
80g baby spinach
90g feta cheese, crumbled
8 eggs
½ cup cream or milk
salad, crusty bread to serve

1. Preheat oven to very hot, 220 degrees. Line large baking dish with foil. Lightly grease an 18 x 28cm slab pan. Line base and sides with baking paper, allowing 2cm overhang at both long ends.
2. Toss pumpkin, courgettes and onion in prepared baking dish with oil, season to taste and spread out. Bake for 15 – 20 minutes, or until vegetables are golden and tender. Remove from oven. Toss with spinach.
3. Place vegetables in slab pan and spread out. Sprinkle evenly with feta.
4. In large bowl, whisk together eggs and milk and season to taste. Pour over vegetable mixture.
5. Bake for 30 – 35 minutes, until set. Set aside for 10 minutes. Serve with salad and crusty bread.

TIP: You could also try leftover baked veggies – or broccoli, peppers and mushrooms.

Vegetarian mexican lasagne

Serves 4 – 6
Preparation 20 Minutes
Cooking 20 Minutes

Method
Preheat oven to hot, 200°C. Heat one tablespoon oil in a large frying pan on high. Saute 1 chopped onion, 1 chopped red pepper, 1 chopped courgette and 2 crushed garlic cloves for 4 – 5 minutes, until tender. Stir in 500g jar pasta sauce and 35g sachet taco seasoning. Bring to boil on high. Reduce heat to low and simmer for 8 – 10 minutes until thickened slightly. Stir in a 420g drained and rinsed can of kidney beans and a 310g can drained corn kernels. Simmer for 4 – 5 minutes. Lightly grease a round 20 – 22cm casserole dish. Place a tortilla as base on prepared dish (should be the same size as the tortilla). Spoon one-fifth of the bean-mixture over. Cover with a second tortilla. Repeat 3 more times finishing with a tortilla. Spril 3/4 cup grated tasty cheese over. Bake for 15 – 20 minutes until golden and cheese has melted. Cut into wedges. Serve with salad.

Text and Images ACPSYNDICATION.COM

The main concern most new vegetarians have is whether they will get enough protein. An unknown fact is that women only need about 45g of protein a day (a little more if they are pregnant, breastfeeding or very active) and men need about 55g (more if very active). This equates to a very small piece of red meat. In fact, many dieticians recommend that red meat in particular should be eaten only once or twice a week, if you are going to eat it at all.

Getting Started
In making your transition from full meat-eating to vegetarianism, it is strongly advised to go slowly. Over the course of weeks, months, or even years, begin to eliminate certain protein foods and substitute them for vegetarian alternatives. Most people first cut out red meat, then chicken, then fish. Ensure you are comfortable with a few substitutions before you stop eating animal protein altogether.

Give yourself time to adjust to your new food intake and to ensure you get sufficient protein while your body learns that change is underway and adapts to it.

Allow your mind to overcome the attachment to a lifestyle of meat eating. If you try to do this too quickly, or too forcefully, your mind will reject the change and becoming vegetarian might be a short-lived fad for you.

Listen to your cravings and if you are craving red meat in the early stages, eat a small amount, and realise that perhaps your substitutions aren’t working and you need to pay more attention to your protein intake.

Vegetarian Proteins
As a vegetarian, your protein can come from many sources, including:

• Nuts – hazels, brazils, almonds, cashews, walnuts, pine kernels etc
• Seeds – sesame, pumpkin, sunflower, linseeds
• Pulses – peas, beans, lentils, peanuts
• Grains – wheat (in bread, flour, pasta etc), barley, rye, oats, millet, maize (sweet corn), rice
• Soya products – tofi, tempeh, textured vegetable protein, soya milk
• Dairy products – milk, cheese, yoghurt (not butter and cream as they are very poor sources of protein)
• Free range eggs

There are 20 different amino acids, which are the building blocks of protein, and we can make most of them in our bodies by converting other amino acids. Only eight amino acids – the essential amino acids – cannot be made in our bodies and have to be provided for by the diet. By mixing plant foods together correctly, we get all the essential amino acids we need. Single plant foods do not contain all the essential amino acids we need in the right proportions, but the deficiency in one is cancelled out by the excess in the other when combined properly, forming a complete protein.

A few examples of complete vegetable protein: are beans on toast, muesli, rice and peas. Adding dairy products or eggs also adds the missing amino acids, e.g. macaroni and cheese, quiche and porridge with milk.

New research has shown that the body has a pool of amino acids so that if one meal of deficient, it can be made up with the body’s own stores. Because of this we don’t have to worry about complementing amino acids all the time, as long as our diet is generally varied and well-balanced. Even those foods not considered high in protein are adding some amino acids to this pool.

In turning vegetarian, vitamin B12 is the only vitamin that may cause some difficulty, as it is not present in plant foods. Fortunately, only tiny amounts of B12 are needed and are present in dairy products and eggs.

Iron is also needed for healthy red blood cells and, although vegetable sources of iron are not as easily absorbed as animal sources, a good intake of vitamin C will enhance absorption. Drinking a glass of orange juice after a meal is a great way to enhance the absorption of iron from your meal. Iron is found in leafy green vegetables, wholemeal bread, molasses, eggs, dried fruits (especially apricots and figs), lentils and other pulses.

The Healthy Vegetarian Diet
As a rule, vegetarians who are careful about what they eat are healthier than meat-eaters: they generally eat less fat and more fruit and vegetables than meat eaters and have an increased intake of phyto-nutrients, which protect cells in the body against damage that could lead to disease, particularly cancer.

Vegetarians have a higher intake of fibre because their diets include more fruit, vegetables, whole grains and plant proteins, like lentils. Fibre intake is vital to keep us regular and has been shown to reduce the risk of heart disease and cancer.

Vegetarian diets also tend to be bone friendly, because they are usually lower in protein than meat eaters and include more foods rich in magnesium. This means the body loses less calcium and bone formation is aided.

Vegetarian food is generally cheaper than meat and fish-based meals, and it can be much healthier, tastier and more exciting, as well as being friendlier to our beleaguered planet.

The Case for Vegetarianism
There are many reasons to choose vegetarianism, from personal, physical and mental health to environmental concern and moral activism, to spirituality.

Consider the following facts which appear on www.vegsoc.org:

• In the UK almost 800 million animals are slaughtered for food each year, about fifteen live animals per person per year.
• Roughly one quarter of all methane emissions come from livestock giving off gas (farts) contributing to global warming.
• Ammonia from animal waste and agricultural fertilisers contributes to acid rain, which kills aquatic and plant life.
• Intensive grazing causes soil erosion and nutrient depletion, which can make soil infertile, creating deserts on previously fertile land.
• It takes up to 10 kilos of vegetable protein to produce one kilo of meat. It takes 900 litres of water to produce 1 kilo of wheat but 100 000 litres to produce a single kilo of meat.
• Commercial fishing has decimated fish populations to the point of near extinction and many governments, including ours, have had to implement stricter fishing quotas.
• Recent health scares such as E-coli and BSE (Mad Cow Disease) which resulted in the slaughter of millions of animals.
• Research has shown that a vegetarian diet could help reduce risks from certain cancers by up to 40%; decrease the possibility of dying from heart disease by 30%; restrict the chance of suffering from kidney and gall stones, diet-related diabetes and even high blood pressure. It could also lower cholesterol levels and reduce health problems related to obesity.
• Over 90 percent of all food poisoning cases each year in the UK are related to the consumption of animal products.

Yoga and Vegetarianism
For those who have adopted yoga as a lifestyle, it is strongly suggested to turn vegetarian. The above listed reasons are the strength behind the philosophy of non-violence – ahimsa – one of the back-bones of yogic philosophy.

Yogis believe that by consuming the flesh of an animal you are consuming the emotions that the animal has stored in its lifetime. Animals treated badly store this energy in their bodies and this energy gets transferred to us when we eat their flesh. We spend time on our mats to expend emotions we store in our own bodies; it would seem odd then to replace that with the emotions of another life.

Vegetarianism prevents the yogi from creating karma due to violence toward the planet, toward the co-inhabitants of the planet and toward the yogi personally through ingesting impure foods.

In the Bhagavad-Gita, it is beautifully stated that the nature of the food we eat is a wonderful signpost to what is going on inside our minds. If you are craving hot, spicy foods, the mind is ill-at-ease and there is unrest within. If you are craving heavy, dead foods (meat, chicken, fish) or find yourself craving stale foods, the mind is depressed and dark, if you are craving pure foods (of a primary source of energy, with limited intervention), the mind is still and calm. You are what you eat. By putting certain foods into your body, you process and manufacture certain states of mind. You can be in control of the quality of your life through a greater awareness of what and how you eat.

Yoga does not only exist on the mat, however it is your choice how deeply you wish to integrate it into your lifestyle.

By Kerry Weavind and Nadine Fawell

Kerry runs the Haum of Yoga

Article first published in Complete Yoga, 2005, Volume 7

Subtle (and calorie-free) winter remedies…

In wintertime, we tend to eat a little bit more to help compensate for the cold. Extra calories can be burned off to keep us warm and a little more body fat will do the trick, too. However, more food also makes us lethargic, and when you are used to a steady weight accompanied by a certain “body feeling”, it can make you uncomfortable and unfamiliar within your physical home.

There is a belief that the hot spices in the Indian diet are responsible for the high incidence of heart disease and high blood pressure among Indian souls. However, strictly speaking, it is not the spices that are the “baddies”, rather the modern instruction and liberal use of cooking oil (rather than the moderate use of cold-pressed sesame, mustard, coconut oil and ghee) and white flour for rotis, puris etc.

Spices help to stimulate the body towards self-healing and provide a fine-tuning of the body. However, there seems to be two types of people when it comes to spices: those who enjoy spices (and sometimes feel bad about having them!) and those with whom they don’t agree at all. To the first group, one would suggest, “Please enjoy them!”, and to the second group, “Practice makes you perfect. You can slowly raise your tolerance level!”

A wise way to deal with winter’s austerity is to rely on the warming and invigorating natural medicines that Ayurveda, the ancient “sister” of yoga, discovered many thousands of years ago. These are subtle and calorie-free remedies and go a long way to working small changes into the way we feel and experience. Spices are natural medicines and can be warming or cooling. Here we look at a few of the prominent warming ones:

Turmeric (also known as Haldi or Borrie)
Turmeric has a mellow, warming effect. It “lubricates” the body by harmonising all the mucous membranes functioning. Do you know that dry, cold feeling inside? Turmeric will help balance the air element and is rejuvenating, a natural beauty remedy and a good blood purifier. It creates that glowing, youthful look on yogis and yoginis which makes us wonder “is this person 30 or 50 years old?”

If you suffer from cracking joints, turmeric too will take care of that. Cheap as it is, I suggest you buy a big packet and start taking it now!

Original turmeric recipe:
Simmer 1Tbsp in water for 8 minutes, then add milk, bring to the boil, add a touch of ghee and serve it up with a bit of honey. Have this daily for 40 days and appreciate the effect is has on you.

Cayenne Pepper
Cayenne pepper increases circulation and provides vitamin C. Mountain climbers have been known to rub Vaseline on their feet and put a sprinkling of cayenne pepper into their socks before putting them on, to keep their feet buzzing and warm. Cayenne pepper acts as a natural anti-depressant (against winter blues?) and stimulates without harmful side-effects. It gives you a pleasant “lift” and puts an unreasonably happy smile on your face. Cayenne pepper also assists nutrient absorption and allows us to better metabolise food.

Yogi cocktail:
When you feel a cold coming, heat up some fruit juice and add 1Tsp each of honey and cayenne pepper (less if desired). This is called a “yogi cocktail”. You may have it twice a day and it goes a long way towards coping with your flu, in conjunction with your Echinaforce or whatever flu remedy works for you.

Black Pepper
Black pepper has similar qualities to cayenne pepper. It contains vitamin C and acts to clean the colon. It prevents constipation and gas. Freshly ground is best, so why not buy one of those beautiful pepper mills and sprinkle it liberally on salads, pasta, steamed veggies, mushrooms etc.

Ginger
Ah, glorious ginger creates enough heat to make you sweat! It is very soothing for coughs and sore throats, flu and congested sinuses. Ginger is a digestive aid, neutralises toxins and has a wonderful effect on the nervous system.

If you want to start enjoying spices in their pure form, try and make a delicious formula called Gota. Gota purifies the breath and palate safter lunch or dinner.

Gota spice recipe:
Toast half the amount of aniseeds over medium heat in a pan (preferably heavy cast-oron), taking care not to burn them, until they are pleasantly fragrant. Mix with the other half of untoasted aniseed. Add 6 times the amount desiccated coconut and add the contents of 1 green cardamom pod per each tbsp to the mix. Add 1Tbsp brown sugar per each cupful of the mix. Store in a screwtop bottle and offer to your friends!

(Does this recipe sound confusing? This is how original Indian recipes work. Cooks manage to remember an infinite amount of recipes just by picturing the different proportions to each other).

By Pritam Hari Kaur Khlasa
First published, Complete Yoga, Volume 3 1993

Cocoa beans are nuts that comes from the fruit of the cacao tree which grows in tropical rainforests in South America, Africa, and Malaysia. The official scientific name of the cocoa tree is Theobroma Cacao. “Theobroma” is Latin for “food of the Gods”.

The main producers and exporters of cacao beans are the West African countries of Cote d’Ivoire or “Ivory Coast” (40%);  Ghana (15%),  Indonesia also produces about 15%. Brazil, Nigeria, and Cameroon also grow cacao in lesser quantities.

The cacao pods take five to six months to ripen. In the typical cacao plantation, the growers harvest the pods from the cacao tree at the time of perfect ripeness, then remove the cacao beans from the pods (about 45 beans per pod) by cutting the pods open with a machete knife.
The beans are then covered with banana leaves and left for about five days to ferment, which reduces the bitterness and develops an enhanced chocolate flavor. When they have reached the proper level of fermentation, the beans are then left to dry in the sun, where the brown color and the chocolate flavor intensifies

Now for some amazing facts about the Raw Cacao:

• Richest source of anti-oxidant on earth! By weight, raw cacao has more antioxidants than red wine, blue berries, acai, pomegranates and gogi berries combined. Raw cacao has 540% more antioxidant power.
• Over 300 compounds of minerals: sulphur (“beauty” mineral, helps build strong nails and hair, promotes healthy and beautiful skin, helps detoxify the liver, and supports healthy functioning of the pancreas), calcium, iron, zinc, copper, potassium, and manganese, Vitamin C, plus some of the B Vitamins. Cocao also appears to have anti-aging and anti-inflammatory properties.
• Rich in magnesium, it’s good for your heart! Cacao seems to be the number one source of magnesium of any food! Magnesium is one of the great alkaline minerals. It helps to support the heart, brain, and digestive system also important for building strong bones.
• Food for your brain- Increasing focus and alertness. Phenylethylamine (PEA) helps promote mental alertness and the ability to concentrate. The PEA in our chocolate can be of help to students taking tests, and to senior citizens who want to retain the mental capacity of a younger person and postpone the onset of dementia.
• Awakens the Love chemical (PEA) found in abundance in cacao.  PEA is the chemical that we produce in our bodies when we fall in love. This is likely one of the main reasons why love and chocolate have such a deep connection.
• Helps with weight loss – Because it has appetite-suppressant properties, cocao is often added to weight loss products to help control hunger.
• Anti-depressant, Cacao brings instant comfort and acts as a mild anti-depressant by increasing our serotonin and endorphin levels. Cacao helps stimulate the production of “pleasure nuerotrasmitters”, the chemicals in your brain that also get released during pleasurable experiences from intimacy to laughter with friends. These pleasure chemicals (serotonin, dopamine, norepinephrine) also act as anti-depressants for the mind.
• Natural aphrodisiac – The ancient Mayans used dark chocolate for fertility as well as for hightened pleasure during intimacy . The Aztecs also revered dark chocolate for its powers of erotic stimulation… yum!

By Dori Kutai

These are the health benefits that Kutai Raw Chocolate is dedicated to.

For more information on Kutai Raw Chocolate, visit www.kutairawchocolate.co.za, email info@kutairawchocolate.co.za or call Dori on 076 109 5177. You can also visit them at the Bryanston Organic Market every Saturday and Sunday.

Any raw food enthusiast will compare being on raw food diet as similar to taking a magical elixir of youth. The diet is purported to give you glowing skin, sparkling eyes, cure a number of ailments and even turn back the hands of time!

For the majority of people however, it requires enormous discipline to just have our 4-5 pieces of fruit and veg each day, never mind a diet based almost entirely on raw, uncooked food. So, with intrigue, Shereen Lurie set off to investigate exactly what a raw food diet entails and the range of benefits it can have for you…

What is a raw food diet?
A raw food diet consists of raw fruits, vegetables, seeds, sprouts and other foods in their natural state – it is entirely plant-based and un-cooked (also preferably unprocessed and organic). “Raw food can be heated up to 47˚C and still be classified as raw,” says nutritional therapist, Marié Petrelis. “Heat higher than 47˚C destroys the enzymes and nutrients in food, which are utilised by the body for every function it performs.” Cooking makes it more difficult for the body to digest the food we eat and if food is not digested properly it gets stored in our bodies as toxins.

Benefits of eating raw foods
Marié – who studied at Patrick Holford’s world-renowned Institute for Optimum Nutrition – explains that most people who follow a raw food regime feel completely nourished at a deep and cellular level. “People report emotional stability, a sense of calm, confidence and a feeling of connectedness. On a physical level skin quality, nail and hair show dramatic improvement, recovery from exercise is faster, strength and stamina are increased, as well as notable weight loss. Immunity is significantly improved, energy levels increased and less sleep is generally needed as the body no longer detoxifies during the night.”

Raw food is good for you, and also for the planet. Most raw foodists are also vegetarian and as such their reliance on animal products as food sources is non-existent. Meat consumption is a large contributor to a host of global ills including deforestation, global hunger and animal cruelty. For those concerned about not obtaining enough protein in a meat-free diet, studies show that raw food has more usable protein than cooked food and vegan protein is proven to be healthier than animal protein.

Advice for someone wanting to start a raw food diet
It’s best to make the transition gradually – increase the amount of raw food and at the same time decrease the amount of cooked food. This transition should be manageable in order to reach your dietary goals.

It’s very easy to get stuck into a routine and prepare the same dishes over and over again, but by doing research and eating a variety of dishes and different foods your palate will never be bored. “Invest in some quality equipment in order to make preparation faster and convenient e.g. a good quality blender, juicer, food processor or dehydrator. It is important to develop an eating plan, gather recipes and to make a shopping list to stock up on enough fruits, vegetables, seeds and nuts for the week. One can browse recipes from cookbooks and websites for ideas,” says Marié.

Helpful ideas to get you started

• Kick-start your day with a green vegetable juice and smoothie. Make extra to keep in a flask to drink throughout the day.
• Eat a large salad for lunch and a snack of fruit, seed and nut mix and you are already eating over 70 % raw!  Try to find organic produce by shopping around local markets – this way you avoid supermarkets and the urge to impulse buy.
• Sprouts are a ‘raw foodists’ best friend and a true living superfood! They are incredibly easy to grow and can be up to 10 times cheaper to grow your own compared to buying from shops.
• Take a few supplements to aid the transition from cooked to raw foods and consult with a healthcare professional who will be able to guide you on a well balanced eating plan.

Contact Marié Petrelis on 079 163 7335 or visit www.path2health.co.za

By Shereen Lurie