Sutherland - 50 Foods That Will Change Your Life: A Womens Guide to Health and Vitality

Apples make great additions to all types of salads, not just fruit
salads. When adding raw apple to salads, however, be sure to
sprinkle a little lemon juice over them to avoid browning. Apples are perfect for pairing with cheese, with the
sweet acidity of the fruit complementing the richness
of the cheese. Ideal as a simple, delicious dessert or for a picnic.
Try fresh apples with camembert, cheddar or sheeps milk cheese. Fresh fruit at breakfast time is always a good idea, giving you
a dose of vitamins and nutrients to start your day. Apples can be
grated and mixed into porridge, or sliced and added to muesli.

Cut apples in half, sprinkle with cinnamon and bake gently
for 30 minutes for a delicious winter dessert. easy ways to get
apples
into your diet

Consider using in your baking by adding grated ginger to muffins. Make a tummy-soothing tea by steeping fresh ginger in hot water. Add ginger to your juicer for a spicy kick at breakfast time. Ginger is a great addition to tofu stir-fries as the tofu really takes
on the flavour of the root. Add pickled ginger (ginger preserved in sweet vinegar) to your
condiments section to top a stir-fry or serve with homemade sushi.

Cure your sore throat by adding grated ginger, thyme, sliced
lemons and honey to a jar. Leave out overnight and in the
morning you will have a delicious sore throat syrup. easy ways to get
ginger
into your diet

SPICY GINGER
SATAY SAUCE CondimentMakes 1 cupPreparation Time: 5 minutes
Cooking Time: 5 minutes Serving Size 30 gEnergy 268 kJFat 4 g
Carbohydrate 4.6 gSodium 967 mg Look for young pink ginger to give this sauce the freshest,
zingiest flavour. You can keep spare ginger in the freezer
and grate it as needed. 250 ml vegetable stock 8 cm piece ginger, grated cup peanut butter 1 tablespoon tamari 3 cloves garlic, crushed teaspoon ground black pepper 2 red chillies, trimmed and finely chopped 2 tablespoons honey Place all the ingredients in a small saucepan over
medium heat and stir until just boiling. Cook for
12 minutes until the sauce is thick and sticky.

Spoon into a jar and allow to cool. When cool seal
with a lid. The sauce will keep for 12 weeks in the
refrigerator. SWEET APRICOT,
ORANGE & GINGER
SAUCE CondimentMakes 1 cupPreparation Time: 5 minutes
Cooking Time: 10 minutes Serving Size 27 gEnergy 74 kJFat 0 g
Carbohydrate 3.6 gSodium 1 mg If you are making this sauce in the summer, you can use
fresh apricots, deseeded and sliced, instead of the canned
variety, as they will be in season. However, the cooking
time will be a little longer. 400 g canned apricots in natural juice 4 cm piece ginger, grated zest and juice of 1 orange 1 tablespoon honey Place the apricots, ginger, orange zest, juice and
honey in a small saucepan over medium heat and stir
well. 400 g canned apricots in natural juice 4 cm piece ginger, grated zest and juice of 1 orange 1 tablespoon honey Place the apricots, ginger, orange zest, juice and
honey in a small saucepan over medium heat and stir
well.

Bring to the boil and cook for 35 minutes until
the ginger is tender and the sauce is syrupy. Using a stick blender, pure the sauce in the sauce
pan until very smooth. Spoon the sauce into a jar and allow to cool. Seal
with a lid and use as required. TIPS This sauce can be served warm or cold and is great with
pancakes or crepes, and is also nice over yoghurt.

Preheat the oven to 180C (160C fan-forced). Preheat the oven to 180C (160C fan-forced).

Line a 12 cm x 22 cm tin
with baking paper. Melt the butter and honey together then allow to cool. Place the remaining ingredients in a mixing bowl along with the honey mixture and stir until well combined. Pour the mixture into the tin and bake for 3035 minutes until cooked
in the centre (a skewer inserted should come out clean). Leave the cake to cool in the tin before turning out. 125 g butter cup honey 1 cups bran flakes or oat bran 1 tablespoon baking powder 2 teaspoons ground ginger 150 ml milk 1 x 60 g organic egg 4 cm piece ginger, grated 1 apple, grated GINGERBREAD SnackMakes 1 loafPreparation Time: 10 minutesCooking Time: 35 minutes Serving Size 53 gEnergy 908 kJFat 11.5 gCarbohydrate 23 gSodium 294 mg A treat for the festive period, this loaf offers a softer alternative to gingerbread biscuits. 125 g butter cup honey 1 cups bran flakes or oat bran 1 tablespoon baking powder 2 teaspoons ground ginger 150 ml milk 1 x 60 g organic egg 4 cm piece ginger, grated 1 apple, grated GINGERBREAD SnackMakes 1 loafPreparation Time: 10 minutesCooking Time: 35 minutes Serving Size 53 gEnergy 908 kJFat 11.5 gCarbohydrate 23 gSodium 294 mg A treat for the festive period, this loaf offers a softer alternative to gingerbread biscuits.

The addition of the apple keeps it
nice and moist. You can freeze slices of the bread easily as well.

Combine with banana, mango and mint leaves for a tropical
fruit salad. Serve with a dollop of plain yoghurt. Grapes combine well with chicken. Add to a wrap with cold chicken and salad leaves, or a chicken salad along with soy, honey and spring onions.

Cooking with grapes is also a great option sauted with fish,
they will add a delightful sweetness with a wonderful tang. easy ways to get
grapes
into your diet

Add sprigs of rosemary to the pan when roasting
vegetables, particularly potatoes. Sage combines well with poultry. Throw a leaf
or two into the pan when frying chicken or turkey.
Serve the crispy sage leaves on the meat. Chopped thyme is a lovely spicy addition
to marinades for meat or fish. easy ways to get
herbs
into your diet Have you ever wondered if the vast variety of herbs
that we cook with could actually have health benefits?
Although ancient herbalists have known for centuries
that many common herbs have medicinal properties, it is
only recently that science has delved into the possibilities
and attempted to come up with some concrete answers.