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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

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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

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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

Ingredients
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)

Method
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

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Ingredients
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)

Method
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

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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.

Ingredients
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

Method
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

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This is an ideal meal which is delicious and easily digested and doesn't take too much preparation.

Ingredients
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)

Method
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

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Thank-you to Rebecca and Sascha for these recipes

Ghee - Clarified Butter
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 Soup
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 (Mand, Peya and Vilepi)
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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