Janella Purcell - Janellas Wholefood Kitchen

First published in 2012 Copyright Janella Purcell 2012 All rights reserved. No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording or by any information storage and retrieval system, without prior permission in writing from the publisher. The Australian Copyright Act 1968 (the Act) allows a maximum of one chapter or 10 per cent of this book, whichever is the greater, to be photocopied by any educational institution for its educational purposes provided that the educational institution (or body that administers it) has given a remuneration notice to Copyright Agency Limited (CAL) under the Act. Allen & Unwin
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from the National Library of Australia
www.trove.nla.gov.au ISBN: 9781742698854 (ebook.) Internal design by Liz Seymour
Photography by Heath Missen
Food preparation by Luke Southwood and Janella Purcell
Styling by Janella Purcell
Index by Jo Rudd Colour reproduction by Splitting Image, Clayton, Victoria
Printed in China, produced by Phoenix Offset This book is dedicated to all of you who continually encourage and support me on my wholefood mission.
Thank you, from my heart. L IVE EACH SEASON AS IT PASSES;
BREATHE THE AIR, DRINK THE DRINK,
TASTE THE FRUIT, AND RESIGN YOURSELF
TO THE INFLUENCES OF EACH. H ENRY D AVID T HOREAU Contents Introduction SLOW FOOD S EASONAL, L OCAL, O RGANIC AND W HOLE.

Wellness is something I spend a lot of time contemplating. And what I have learned is that its not just about one thing. Good health requires a holistic and long-term approach. We need clean water, organic food, enough sleep, appropriate exercise, positive relationships and less stress. It might seem like an unachievable to-do list at this moment in your life, but guess what? Its not. The first step to becoming your future optimum self begins in the kitchen.

Once you have your diet sorted then you can tackle the rest, one step at a time. You dont need a quick-fix diet or app to reduce your cholesterol, weight, blood pressure or blood sugar, or to make you happier or to enjoy a better sex life. All you need to do is to take responsibility for your health and realise that you are in charge of it. This begins with what you put in your mouth. I use organic produce where possible and I strongly encourage you to do the same. But if you cant or dont choose to, eating from my Wholefood Kitchen will still provide benefits for you.

Good health starts in your kitchen. I firmly believe in the medicinal power of food and how it heals not only physically, but mentally and spiritually. A healthy relationship with food and knowing what and how to eat properly is my goal for you. And it really isnt hard or expensive. I find Im far less likely to let organic produce go bad sitting in the bottom of the fridge or at the back of the pantry. If you eat good-quality wholefood, you will eat much less, so that means you will buy less and ultimately waste less.

In buying organic and local food you are supporting your local farmers, and reducing your carbon footprint and the amount of toxic chemicals going into your body. Just as importantly and best of all youll be eating in season, which gives you tastier, fresher produce.

The recipes in this book will help improve the condition of your heart; balance your blood sugar; reduce excess fat and help you maintain a healthy weight; they will decrease your chances of getting cancer or help you deal with the condition; reduce arthritis; improve digestive issues; decrease anxiety and depression; assist with behavioural issues in children and adults; improve fertility and reproductive health; increase your energy levels and your quality of sleep; give you glowing skin, shiny hair and healthy teeth and gums; improve your immunity; reduce free radical build-up and so much more. Big claims, arent they? But I stand by them. Ive had my own naturopathic practice for many years and food as medicine plays a large part of the treatments and support I offer. I see the results in my clients.

Most of my recipes are gluten free, dairy free, vegan and vegetarian, and youll see a code next to the recipe title so you can easily differentiate. Some recipes use only raw food, and I have noted these also. DF DAIRY FREE; GF GLUTEN FREE; R RAW; V VEGETARIAN; VG VEGAN Those of you who have followed my journey in Elixir and Eating for the Seasons will know that my relationship with food was not always an easy one. We are now good friends and I have made it my lifes purpose to teach others how to achieve this kind of loving relationship. As George Bernard Shaw said, There is no love sincerer than the love of food. Welcome to my organic, wholefood kitchen.

Its a fun, yummy, empowering and healthy place to be. In My Kitchen FAVOURITE INGREDIENTS These are the ingredients I tend to use the most frequently. Of course there are plenty of others, but these are my favourites. PANTRY Oils olive, rice bran, coconut, sesame, lemon-infused olive oil, macadamia, walnut, avocado Vinegars umeboshi, balsamic, white and red wine, apple cider, shaoxing rice wine Salt Celtic, Himalayan, Murray River, sea salt Pepper white and black Sweeteners coconut palm sugar, panela, agave, maple syrup, rice syrup, raw honey Spices saffron, paprika (hot, sweet and smoked), cumin, garam masala, turmeric, coriander seeds, dried chilli flakes, sumac, dukkah, cardamom, vanilla beans, allspice Essences and extracts rosewater, orange blossom water, natural vanilla extract Flours spelt, brown rice, besan, amaranth, quinoa Grains, noodles and crackers amaranth, millet, brown rice, buckwheat, spelt, quinoa (although technically a seed) Nuts raw and toasted, unsalted, mixed Dried fruit goji berries, dates, cranberries, mangoes, figs, raisins Milk almond, rice, quinoa, hazelnut, oat, soy (whole beans) Seeds pepitas, sunflower, sesame, linseeds, chia Sauces and seasonings tamari, fish sauce, mirin Seaweeds nori, arame, kombu, wakame, korengo fronds, agar agar Raw cacao powder Coconut milk, flakes, shredded and desiccated Anchovy fillets Miso paste shiro, genmai, hatcho Nut and seed butters macadamia, almond, hazelnut, tahini, flaxseed Canned legumes chickpeas, navy, cannellini, adzuki, kidney and borlotti beans Dried lentils puy or tiny blue-green, whole green/brown, split red and green, mung dal Flatbread Dried shiitake mushrooms FRIDGE Spices fresh ginger, turmeric, chillies, lemongrass, kaffir lime leaves Herbs coriander, thyme, mint, basil, chives, parsley, rosemary Eggs free range and organic Veggies sweet potato, beetroot, pumpkin, broccoli, red and green cabbage, spring onions, French and red Asian shallots, fennel, snow peas, green beans, mushrooms, corn, zucchini, radishes, carrots Dark green leafy veggies rocket, kale, baby and English spinach, silverbeet, Asian greens Oils flaxseed Sprouts buckwheat, radish, alfalfa, sunflower Fruit blueberries, apples, oranges, mango, pomegranate, papaya, anything organic and seasonal Tofu firm, soft, silken, smoked Dairy goats milk and cheese BENCH Garlic Australian organic, pink Onions red, white and brown Lemons and limes Avocados FREEZER Stock vegetable, seafood Kaffir lime leaves FAVOURITE UTENSILS You dont need loads of pots, pans, gadgets, boards, knives and other things in your kitchen. As with all things, keep it simple, have only what you use, and buy the best you can afford. Avoid anything plastic (unless it states its safe/chemical-free plastic) as it contains toxic chemicals that can leach into your food.