What's wrong with normal bread (besides putting yoga mats in it)

What is wrong with normal bread?
Let's take a look:
 








Left: a sourdough from my oven, cooked in a cast iron pot.





Normal bread gets a bad rap. And rightly so. Apart from putting chemicals in there that are found in yoga mats (azodicarbonamide anyone? Yes, Subway, I'm talking to you), there are a lot of other unsavoury specimens to make it spongy and tender. 

Such supermarket breads take a lot of chewing... you'll notice the feeling of glue as you chew a peice of bread and try to swallow it. Properly fermented bread - with no shortcuts - may be crusty, but it melts in your mouth in a couple of chews. 

Here are some tips on how sourdough becomes SUPERdough:

ACTIVATION: Super soak

The proper preparation of grains, beans and nuts is vital if we are to get the most value out of eating them, as these food groups all contain antinutrients potentially harmful to our health. Antinutrients are antioxidants that bind to minerals, making them unabsorbable. Large amounts of poorly prepared whole grains, beans and nuts may result in serious mineral deficiencies and bone loss.

Phytic acid, found in the outer hulls of seeds and the bran in whole grains, can combine with I calcium, magnesium, copper, iron and zinc in the intestinal tract and block their absorption. Whole grains contain other antinutrients: tannins that irritate the gut, complex sugars which we can’t break down, and some contain gluten and other proteins that are difficult to digest, which can lead to allergies, a range of digestive disorders and possibly even mental illness.

Most of the antinutrients these foods contain are there to preserve the seed until conditions allow them to sprout. We can emulate these conditions and neutralise the antinutrient effect in grains and beans by soaking them at least overnight in acidulated water (tepid water combined with whey, naturally fermented vinegar or lemon juice) in the way rolled oats have traditionally been prepared for porridge. Another method is to carry out a period of slow fermentation; in the way ground grain has been made into naturally leavened sourdough breads. By employing the beneficial ‘friendly’ bacteria (lactobacilli) created in these processes, those substances hard for us to digest begin to break down, making them easier to absorb. These processes can also enhance the vitamin content, particularly of B vitamins.

By fermenting a grain we do the following

- neutralise the phytic acid in the grain, allowing us to absorb its minerals and avoid allergic reactions; (in yeasted bread over 90% of the phytin remains)

- pre-digest the gluten in the grain, which is good news for gluten intolerants

- neutralise anti-nutrients as complex carbohydrates are broken down into more digestible simple sugars and protein is broken down into amino acids. Enzymes develop during proofing which are not lost in baking since the center of the loaf remains at a lower temperature than the crust.

- Fermentation, particularly lactobacillus, helps restore the functioning of the digestive tract, resulting in proper assimilation and elimination. These beneficial bacteria help control candida albicans, whereas baker’s yeast is a pro-candida organism. This is a brown bread that truly is "the staff of life" as it enhances the whole immune system.

- Reduces Allergic reations: People with allergies to commercially yeasted breads may not have the same sensitivities to naturally leavened whole grain sourdough bread. The cause may be either the wheat and/or the yeast. Often, people who are sensitive to yeasted white bread do not react to whole wheat bread. Others, who are sensitive to whole wheat bread, do not react when the leavening used is natural sourdough starter, and especially when the flour is freshly ground. Another approach is spelt flour instead of wheat flour. Spelt is the original strain of bread wheat from Europe, and it has not been hybridized. Rye flour is another choice that is nice used in small amounts.

What is Sourdough, exactly?
Here it is summarized well by Brisbane's Sol Bread's website:

You would be amazed at the number of people who don't know what Sourdough bread actually is. REAL Sourdough bread is synonymous with Natural Leaven breads. And what does that mean?

To explain it in a very down to earth/folksy fashion! All "yeasts" exist in a wild/natural state; in the air we breathe and living on the grains that we process and eat. The "yeasts" that are used in a true sourdough system mainly (about 90%) come from the grain. However about 10% are airborne. At some time it was discovered that a certain species of wild yeast was very powerful in its action, and worked more quickly to rise the bread and prepare it for baking. As with so many good discoveries, mankind isolated and selectively cultured this good thing; and carried on until they'd created a monster!

Commercial bakers yeast (Sacchorimices Ceriviceae) works FAST! And that means it doesn't do the job as Nature intended. Now what about the other yeasts? Let's call them, the "wild yeasty critters": The organisms that God (or selective evolutionary processes if you are a Darwinist) placed on the grains we eat. Grains from different regions of the world have different yeasts, that produce slightly different flavours, but more importantly live on that particular grain because that is where nature intended them to be. There are also other micro-organisms that partner the yeasts on the grain. They are able to completely break down the grain (pre-digest it) - and they're NOT in a hurry!

"Fake" Sourdough Bread
Any sourdough bread will contain "flour, water and salt" No yeast is present. here are a number of chemical and natural flavour additives that will give a bread, baked with commercial Baker's Yeast, a "Sourdough" flavour. There is also a process whereby you can use very small quantities of commercial yeast, and still allow the time for natural fermentation … but this takes a real Master Baker to insure that enough time is allowed for the 'pre-digestion' - which is so valuable in Sourdough - to occur.

Real sourdough uses 'wild yeasty critters' - the natural yeasts present in the grain and in the air. My sourdough is made from the wild yeasts present in my organic flour that i feed it and created it from (about 90%) and about 10% come from the surrounding flora in the air at my flat in Bondi.

Celiac and Gluten Intolerance
Although it's true that many folks in the Western World have developed intolerance to wheat through non-traditional diets, it's also true that a certain percentage can tolerate a 'genuine' sourdough.

One recent study has uncovered that Celaic patients fed wheat sourdough had little or no reaction to the bread:

Thirteen of the 17 patients showed a marked alteration of intestinal permeability after ingestion of baker's yeast bread. When fed the sourdough bread, the same 13 patients had values for excreted rhamnose and lactulose that did not differ significantly from the baseline values. The other 4 of the 17 CS patients did not respond to gluten after ingesting the baker's yeast or sourdough bread. These results showed that a bread biotechnology that uses selected lactobacilli, nontoxic flours, and a long fermentation time is a novel tool for decreasing the level of gluten intolerance in humans. (Sourdough Bread Made from Wheat and Nontoxic Flours and Started with Selected Lactobacilli Is Tolerated in Celiac Sprue Patients, Istituto Superiore di Sanità, Laboratorio di Metabolismo e Biochimica Patologica, I-00161 Rome, Italy,5 Department of Food and Nutritional Sciences, University College Cork, Cork, Ireland)

So celiacs, gluten intolerants and IBS sufferers - a solution awaits you but remember, go slow!!

Idly Didly

Yes, ferementation is cool. So many things can be fermented - from dairy to carbohydrates, vegetables, wine, soy and even meat! Today we are making a simple fermented Indian bread, known as an idly. These little round cakes are super for sopping up your curry gravy, and you can be sure that your body is getting all the goodness they contain.

Before we try making our idlys lets look at why grain-based carbs are good for you, IF prepared in a traditional way (i.e. fermenting the grains to release their goodness and make them digestible).

Some 'historians' claim that Carbs were absent from traditional diets, particularly hunter gatherers. But this misses the point. Grains have been harvested by man for at least 6,000 to 10,000 years and has been pointed out, humans would have worked out after the first few thousand years that grains just weren't working for them. The lack of respect for traditional diets smacks of smug pre-1960s era cultural superiority and scientific reductionism.

Carbs, in the form of whole grains and related seed foods, are not absent in healthy traditional diets – even in the diets of hunter-gatherers. What researchers often overlook is the fact that seed foods (grains, legumes and nuts) are prepared with great care in traditional societies – by sprouting, roasting, soaking, fermenting and sour leavening. These processes neutralise substances in whole grains and other seed foods that block mineral absorption, inhibit protein digestion and irritate the lining of the digestive tract. Such processes also increase nutrient content and render seed foods more digestible. For example, in India rice and lentils are fermented for at least two days before they are prepared as idli and dosas. In Africa the natives soak coarsely ground corn overnight before adding it to soups and stews, and they ferment corn or millet for several days to produce a sour porridge called ogi.

IDLY RECIPE
I made Idlys for the first time myself recently to go with a little south Indian feast I had prepared. You can make them too, it's the easiest fermented bread I know.

Go to any Indian grocer and get yourself some urad dal: tiny, white, slightly oval peas. The other thing you will need is rice. Parboiled works well.

To make: Simply take 2 cups of rice and 1 cup of dal and soak each separately for 2-3 hours. You can do this before bed. After they have soaked, drain them. Get out the bamix or food processor and grind each the dal and rice to a chunky paste, adding water as neccessary to form a very thick batter. Mix dal and rice together and leave to ferment at least overnight. When you see the mixture really bubble and froth, it is ready.

Take an idly mould (or some muffin tins - but only fill them up 1/3) and steam the idlys for around 10 minutes. Serve with curry and chutneys. Yum. These are particularly popular for breakfast in Southern India (Kerala) with fried banana, coconut chutney, chickpea and toor dal and vegetable curries, all served on a banana leaf!

Above, left: Idlys; Left: South Indian Feast that I prepared from top left, clockwise: South Indian (Malabar) King Prawn Curry (I used fresh Australian Green King Prawns), Fragrant Rice; Coconut Chutney; Brinjal Curry; Paruppu Usili (ground dal curry) with Green Beans.

New York Style Bagels

Yes you can!!

 You can use your sourdough starter to make the chewiest bagels out there*. I used the autolyse method for extra rise but you don't have to (autolysing is where we add the salt after the first rising to allow for that extra oomph as adding salt at the start inhibits yeast growth).

The basic ingredients**:

1.25 kg Plain organic flour
Water
3T sugar (I used honey)
2T salt


Method:

The night before:

• Make a sponge with around half a kilo of flour and a litre of filtered water. Make it thick as pancake batter. Let it stand overnight until it bubbles nicely.

Day 1 (the next day):

• Put some of your starter aside for the next batch and feed then fridge it.
• Then add the sugar to the leftover sponge. Add enough flour to form a soft dough and knead briefly - 1-2 mins is all you need if your starter is strong.
• Leave for 60-90 minutes in a warm place to rise.
• Time to autolyse. (Add the salt)
• Add the salt half a teaspoon at a time by sprinkling the ball and pulling the dough to stretch and knead it. Add all the salt till you generally can't feel the grains.

pull the dough to gently knead at this stage rather than pummelling it on the board.

 

Warning!!!! After a couple of minutes the salt will cause a chemical reaction where the gluten bonds will break down and the ball should suddenly get VERY VERY VERY sticky!!! You may need help... OIL YOUR HANDS!! This is all part of the fun of the autolyse method.

• Pre-oil a plastic bag and drop the ball of dough in. Use a peg or other device to secure the bag so the ball won't rise to much. Place in a bowl in the fridge for 12-36 hours depending on what you've got going on in your week.

Day 2:
Baking!

• Remove dough from fridge and place dough in an oiled bowl.
• Lay out some cling film (i find this easier than flouring a board) and cut off golfball-sized chunks of the dough. Stretch into tubes and join to form bagels. Lay on cling film. (Makes about 12) 
• Let rise for about an hour only.
• Put a large pot of water on to boil.
• Now I've found the easiest way to get the bagels into the boiling water without them losing their shape is to cut the cling film into squares and drop the bagel into the water by the corner of the cling film.... the film should roll right off the bagel once it hits the water and you can dispose of it and voila... perfect bagel shape.
• Wait for the bagels to rise to the top of the pot. Remove and place on a well-greased oven tray.
• Bake for 35-45 minutes until golden. 
• Place on a cooling rack and if you don't want that crispy sourdough crust but a softer bagel, cover the warm bagels with a plastic bag and some tea towels and leave until cool. You will have delicious chewy, soft bagels. 
• Toast the inside and serve with cream cheese!
• I like to freeze a big batch and take them out as I need them so they stay extra fresh. 

*warning - friends and family might insist you open a shop after making these.
**these are approximate amounts

Baking Day:- Pizza and Bread

Today was baking day, after a week of salads it was time to have a 'free diet' day and make some sourdough!

The oven had to be carefully rearranged in order to fit it all, but we did it.

First up, a nice new loaf.

Wholewheat sourdough - baked in cast iron dutch oven

And now the pizza.

Simple to do, even easier to eat.

First make the dough. Let it rest overnight. Then take it out of the fridge, roll it out onto a pizza tray and let it rest for an hour or so.

Sourdough pizza bases

I always pre-bake the pizza for 10 minutes till it's just cooked.

Then I add the toppings. Today it's quattro formaggio with mozarella, provelone, parmesan and ricotta.

The other pizza is red and green capsicum, finely sliced red onion* and mozarella.

The sauce is important - fresh tomatoes and garlic, simmered nicely.

Here they are going into the oven.

Sourdough pizza vegetarian goes into oven

Sourdough pizza 4 cheeses goes into oven

Now they bake at 200C for a further 15 minutes until extremely golden.

Sourdough pizza 4 cheeses "quattro formaggio"

Sourdough pizza vegetarian "mediterraneo"

Too delicious!

Credit to the discipline of our household - we could only manage to eat one whole pizza between the two of us and had to freeze the other one.

*Thanks to hubby for slicing the onion:)

Paleo and the Dairy Debate

Aside from the blessed Sourdough, let's look at one of the most popular forms of lacto-bacillis bacteria; fermented dairy products.

Purists argue that, as with grains, man should not eat dairy products because the keeping of herds dates back only a few thousand years – a drop of time in the so-called evolutionary bucket.

Creation vs evolution debates aside, there are and have been many healthy milk-drinking populations – including disease-free traditional Europeans, Americans up to WWI, Greeks and other inhabitants of the Mediterranean, Africans, Tibetans, the long-lived inhabitants of Soviet Georgia and the hearty Mongols of northern China. Even today, the use of relatively processed milk products is associated with longevity in countries like Austria and Switzerland.

Modern milk, however, is denatured through pasteurisation and homogenisation, stripped of its valuable fat content, filled with antibiotics and pesticides, laced with additives and synthetic vitamins, and comes from cows that are bred to produce huge amounts of milk and which are fed everything under the sun except what cows are supposed to eat – green grass. There is evidence to link such milk with a whole gamut of modern ailments, including heart disease, cancer, diabetes, osteoporosis, autism and allergies. (Fallon in The Ecologist, 01/07/2003)

Other practices common to traditional groups throughout the world include: the use of animal bones, usually made into broth that is added to soups, stews and sauces; the preservation of vegetables, fruits, grains and even meats through the practice of lacto-fermentation to make condiments, meat products and beverages; and the use of salt. In areas where salt is not available, sodium-rich grasses and other plants are burnt and added to foods. Familiar lacto-fermented foods include old-fashioned sauerkraut and yoghurt. But almost any food can be preserved by this method, which encourages the proliferation of beneficial bacteria. The lactic acid these bacteria produce is an excellent, natural preservative that prevents spoilage in plant foods as pickles and chutneys, meats as sausage and haggis, milk as a variety of soured products and grains as chewy breads and thick sour porridges. Lacto-fermented beverages are ubiquitous in traditional cultures – from kaffir beer in Africa to kvass and kombucha in Slavic regions. Lacto-fermented foods are artisan products (instead of mass produced items preserved with vinegar and sugar), taste delicious and confer many health benefits. They add valuable enzymes to the diet, and enhance the digestibility and assimilation of everything we eat. Gelatin-rich broth also enhances digestion and provides the gamut of macro-minerals in easily assimilated form. Broth-based soups are snack foods in Asian countries, usually prepared in ‘mom-and-pop’ shops, and they form the basis of both peasant and gourmet cuisines throughout Europe.

The UN-TOX diet.

Detoxing? No such thing (ask your liver about this). But what about a 10 day conditioning diet to re-vitamin your body? I call it the UN-TOX diet and it's based on the work of Gaylord Hauser, the famous nutritionist of the 1920s (how very hipster, i hear some say).

This program was developed in the 1920s and is similar to the CRON diet (calorific restriction, optimum nutrition). It comes in at around 8000 KJ or 1900 Cals per day. We do it twice a year and try and afterward keep the principles of optimal nutrition in our daily diet, with a few added carbs. The program should be undertaken for ten days then carbs added. It is a better way to lose weight than intermittent fasting, especially when combined with Biblical model sporadic fasting every couple of months.

As mentioned in my last post, this plan focuses on the maximum amount of nutrients for the least calories. We're not just talking the same amount of nutrients on less calories, I mean nearly twice your average daily nutrient intake for a few less kilojoules. That's why it creates such vitality, and not the false alertness and edginess that intermittent fasting creates. 

Plus there's the weight loss benefits. Do the Vitality Diet for 10 days and you’ll lose about a pound a day. Then continue with a high-nutrient diet and occasional fasting and keep your protein at no more than 1g per kilo of body weight.

The UN-TOX diet (a.k.a the pound-a-day Vitality Diet to gain health and lose weight)

inspired by the original hipster, Gayelord Hauser circa 1920

Background to Vitamins for energy and relaxation

This diet helps you feel ‘vital’. We often feel tired and lacking energy and our diet has a lot to do with it. While you may think you just need food for energy, you also need the right foods to help you relax – proper relaxation and vital energy are two sides of the same coin. Once the body is healthy and vital it finds its best weight. Before we get to the diet here’s a little more on these vitamins:

Vitamin D, Calcium and Magnesium for relaxation

Although all vitamins and minerals play some part in helping you to relax, those most important are: Vitamins D and B6;  Calcium & Magnesium. (note: you can get the Calcium, Magnesium and Vitamin D all in one pill try Wagner’s Total Calcium complete – M)

Calcium, essential to the relaxation of both nerves and muscle tissue (aside from the bone growth properties which we all know), can be supplied by one or more serves of any kind of cheese – cream, cottage, cheddar etc.

Add cheese to your salad, eat as a dessert instead of chips or stir cream cheese through your steamed broccoli. Magnesium is even more important for relaxation – animals lacking this mineral become highly nervous, sleepless and appear to go insane. It is essential for peaceful nights sleep. Magnesium is best obtained from intensely green leafy vegetables such as broccoli, and all the Chinese greens, mustard leaves, parsley, kale, spinach, and beetroot tops etc. Take a glass of vege juice or try to get a serving each day.

B Vitamins for energy

These vitamins cannot be stored in your body and must be added daily.

Vitamin B1 plays an important role in making you energetic and in helping prevent fatigue.

Vitamin B6 is of great value in keeping your nerves relaxed.

Other members of the B family include B2 for skin health and bright eyes; Niacin for skin, blood and digestion; pantothenic acid to prevent old age changes; folic acid and inositol for hair health and growth; biotin for skin; cholin for the liver and maintaining a healthy weight; and adenylic acid which aids in producing energy. All these are part of the B vitamin family.

They occur naturally in many foods but the richest sources are foods rarely eaten today – liver, wheat germ, dried brewers yeast, black strap molasses, rice bran. Smaller amounts occur in unrefined grains, nuts, legumes and lentils including buckwheat, green peas, bran, oatmeal as well as meats such as lamb. Pork contains little of the B vitamins.  

One of the best ways to obtain B vitamins is to drink yoghurt and other cultured milk drinks. These sour milks contain bacteria which live in the intestinal tract and synthesise B vitamins for themselves such quantities that some is left over for their host. Folic acid and biotin can be largely obtained from drinking these sour milks. If you take fresh milk, use A2 milk as it’s easier for humans to digest.

Blackstrap molasses (unrefined molasses from the health food store – not treacle) has all B vitamins (except B1). It is extremely high in B6, panothenic acid, and inositol and well as minerals iron, copper, calcium and magnesium. It should be used as regularly as table salt and as a sugar substitute.

Get acquainted with the inexpensive super food, wheat germ to supply your B vitamins. Use it raw, cooked, in waffles, pancakes, muffins, biscuits, pie dough and even meat patties and meatballs (great in a soup).

Dried brewer’s yeast from the health food store is another superfood that gives you more for your money than any other food you can buy; stir it into water, milk, fruit or vege juice (pineapple works well); or get it in tablet form if you don’t like the taste.

Do not force yourself to eat foods you don’t desire, but takes steps to stimulate your appetite and allow it to normalise. The B group vitamins are hugely important and increasing their intake will benefit you in many ways. If the diet is too low in B vitamins, the stomach can produce too little hydrochloric acid. This acid is essential to both digestion of food and proper absorption of the vitamins and minerals into the blood. In order that you may have a good energy, normal appetite, excellent digestion and absorption of foods, and regular elimination, your daily food must be unusually rich in the vitamins of the B family. That means B vitamins from the food you eat, not only supplements.

Some suggestions:

·             Half a cup of raw wheat germ daily, either cooked or uncooked. Makes a nice hot cereal. Sprinkle on your cereal. Or mix into a yoghurt smoothie with some blackstrap molasses – vitamin boost.

·              A tablespoon of brewers yeast from your health food store stirred into your morning juice will also supply the most rich source of B vitamins you will find, in concentrated form.

·             Blackstrap molasses, a valuable food which has not enjoyed the popularity it deserves, is rich in vitamin B6, pantothenic acid, iron, inositol and as well as many other B vitamins. It should be kept on the table and eaten with each meal. Learn to enjoy it as a sweetening on your wheat germ cereal, with butter on bread, on porridge, in a hot A2 milk before bed. Use it as often as possible in your cooking. You can get even more B vitamins by eating nuts daily, wholegrain breads.

·             Finally, the amount of Bs supplies by the bacteria in the human intestine, provided a pint of yogurt is eaten daily, or at least 250g, is probably greater than that furnished by any one food.

Completely avoid all refined foods, including biscuits, chips, white flour and white sugar which cannot build health. Use black molasses as your favourite sweet. You will probably gain energy, vitality, and freedom from fatigue to an extent which you did not realise was possible.

SAMPLE Health/Vitality Menus for 10 days (great for slimming)

Menu 1

Breakfast         

Choose from:

1 glass tomato or pineapple juice ( with stir in 1 Tbspn brewers yeast)

Or

1 yoghurt smoothie consisting of ½ cup yoghurt, 1T brewers yeast, 1T wheatgerm,1 T blackstrap molasses and a low sugar fruit such as half a pear.

Or

1/3 cup cooked wheatgerm with full cream milk or yoghurt and 1 tspn blackstrap molasses.

Or sprinkle 1T raw wheatgerm on top of cold cereal (must be 1/3 cup only of raw muesli soaked in milk or juice overnight or for at least 15 mins, topped with fruit and yoghurt).

Calcium & Magnesium vitamin, plus one multivitamin

Snack

1 glass  fruit or veg juice or 1 tub non sweet yoghurt

Lunch

Fruit salad

Mushroom Omelet

1 slice Whole wheat bread

1 dish  full fat natural  yoghurt with blackstrap molasses

Snack

Fruit with/or natural yoghurt

Dinner

Soup
Tomato salad

Grilled steak with crisp bacon

Stir fried chinese greens or spinach sprinkled with wheatgerm

Mixed veges (Carrot, broccoli, cauliflower

Fruit salad and wheat germ cookie or oatcake

Before retiring:

Dish of yoghurt or a mug of hot A2 milk with blackstrap molasses, nutmeg (and brewers yeast if you like). Avoid stimulants such as tea, coffee, cocoa and cinnamon.

-------------

Menu 2

Breakfast         

Choose from:

1 glass tomato or pineapple juice ( with stir in 1 Tbspn brewers yeast)

Or

1 yoghurt smoothie consisting of ½ cup yoghurt, 1T brewers yeast, 1T wheatgerm,1 T blackstrap molasses and a low sugar fruit such as half a pear.

Or

1/3 cup cooked wheatgerm with full cream milk or yoghurt and 1 tspn blackstrap molasses.

Or sprinkle 1T raw wheatgerm on top of cold cereal (must be 1/3 cup only of raw muesli soaked in milk or juice overnight or for at least 15 mins, topped with fruit and yoghurt).

Calcium & Magnesium vitamin, plus one multivitamin

Snack

1 glass fruit juice or 1 tub full fat yoghurt

Lunch

Egg salad with watercress and sliced cheese

Sliced tomatoes with lemon and oil dressing

Rye bread, buttered or toasted with molasses

Fresh fruit

Snack

1 glass juice or 1 tablespoon blackstrap molasses

Dinner

Fruit cup

Grilled salmon

Stir-fried/short cooked kale or steamed broccoli

Apple crumble with full fat yoghurt or light cream

Before retiring:

Dish of yoghurt or a mug of hot A2 milk with blackstrap molasses, nutmeg (and brewers yeast if you like). Avoid stimulants such as tea, coffee, cocoa and cinnamon.

-------------

Menu 3

Breakfast         

Choose from:

1 glass tomato or pineapple juice ( with stir in 1 Tbspn brewers yeast)

Or

1 yoghurt smoothie consisting of ½ cup yoghurt, 1T brewers yeast, 1T wheatgerm,1 T blackstrap molasses and a low sugar fruit such as half a pear.

Or

1/3 cup cooked wheatgerm with full cream milk or yoghurt and 1 tspn blackstrap molasses.

Or sprinkle 1T raw wheatgerm on top of cold cereal (must be 1/3 cup only of raw muesli soaked in milk or juice overnight or for at least 15 mins, topped with fruit and yoghurt).

Calcium & Magnesium vitamin, plus one multivitamin

Snack

1 glass fruit juice or 1 tub full fat yoghurt

Lunch

Prawn or salmon salad
1 slice Rye bread

Vege sticks

1 glass yoghurt

Snack

Fruit or natural yoghurt

Dinner

Coleslaw with raisins and yoghurt dressing

Meat patties mixed with wheatgerm and parsley

Stir fied spinach or chinese green, cooked quickly

Ice cream with berries

Before retiring:

Dish of yoghurt or a mug of hot A2 milk with blackstrap molasses, nutmeg (and brewers yeast if you like). Avoid stimulants such as tea, coffee, cocoa and cinnamon.

-------------

Menu 4

Breakfast         

Choose from:

1 glass tomato or pineapple juice ( with stir in 1 Tbspn brewers yeast)

Or

1 yoghurt smoothie consisting of ½ cup yoghurt, 1T brewers yeast, 1T wheatgerm,1 T blackstrap molasses and a low sugar fruit such as half a pear.

Or

1/3 cup cooked wheatgerm with full cream milk or yoghurt and 1 tspn blackstrap molasses.

Or sprinkle 1T raw wheatgerm on top of cold cereal (must be 1/3 cup only of raw muesli soaked in milk or juice overnight or for at least 15 mins, topped with fruit and yoghurt).

Calcium & Magnesium vitamin, plus one multivitamin

Snack

1 glass fruit juice or 1 tub full fat yoghurt

Lunch

Fresh fruit salad with 1T nuts and 25g cheese

Whole wheat bread and butter

1 dish yoghurt with cinnamon

Snack

Apricot or prune juice with a handful of peanuts

Dinner

Soup
Apple, nut and celery salad sprinkled with wheatgerm

Beef stew with vegetables

Green vegetable

Mini whole wheat apple pie with yoghurt, light cream or marscapone

                                   

Before retiring:

Dish of yoghurt or a mug of hot A2 milk with blackstrap molasses, nutmeg (and brewers yeast if you like). Avoid stimulants such as tea, coffee, cocoa and cinnamon.

-------------

Menu 5

Breakfast         

Choose from:

1 glass tomato or pineapple juice ( with stir in 1 Tbspn brewers yeast)

Or

1 yoghurt smoothie consisting of ½ cup yoghurt, 1T brewers yeast, 1T wheatgerm,1 T blackstrap molasses and a low sugar fruit such as half a pear.

Or

1/3 cup cooked wheatgerm with full cream milk or yoghurt and 1 tspn blackstrap molasses.

Or sprinkle 1T raw wheatgerm on top of cold cereal (must be 1/3 cup only of raw muesli soaked in milk or juice overnight or for at least 15 mins, topped with fruit and yoghurt).

Calcium & Magnesium vitamin, plus one multivitamin

Snack

1 tub full fat yoghurt

Lunch

Beef brisket or corned beef with parsley on whole wheat toast

1 dish yoghurt and cinnamon

Snack

1 glass juice or 1 tablespoon blackstrap molasses

Dinner

Tomato salad

Grilled salmon or oily fish

Cauliflower and fennel casserole

Small new potatoes with parsley

Fruit with yoghurt or ricotta

Before retiring:

Dish of yoghurt or a mug of hot A2 milk with blackstrap molasses, nutmeg (and brewers yeast if you like). Avoid stimulants such as tea, coffee, cocoa and cinnamon.

-------------

Menu 6

Breakfast         

Choose from:

1 glass tomato or pineapple juice ( with stir in 1 Tbspn brewers yeast)

Or

1 yoghurt smoothie consisting of ½ cup yoghurt, 1T brewers yeast, 1T wheatgerm,1 T blackstrap molasses and a low sugar fruit such as half a pear.

Or

1/3 cup cooked wheatgerm with full cream milk or yoghurt and 1 tspn blackstrap molasses.

Or sprinkle 1T raw wheatgerm on top of cold cereal (must be 1/3 cup only of raw muesli soaked in milk or juice overnight or for at least 15 mins, topped with fruit and yoghurt).

Calcium & Magnesium vitamin, plus one multivitamin

Snack

1 glass fruit juice or 1 tub full fat yoghurt

Lunch

Tomatoes stuffed with cream cheese

Whole wheat crackers

Milk or yoghurt with blackstrap

Snack

Fruit or natural yoghurt

Dinner

Crustless Quiche or cheese souffle

Short cooked beet greens or green vegetables

Green salad with light yoghurt dressing

Apple sauce with honey and mascarpone, ricotta or yoghurt

Before retiring:

Dish of yoghurt or a mug of hot A2 milk with blackstrap molasses, nutmeg (and brewers yeast if you like). Avoid stimulants such as tea, coffee, cocoa and cinnamon.

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Menu 7

Breakfast         

Choose from:

1 glass tomato or pineapple juice ( with stir in 1 Tbspn brewers yeast)

Or

1 yoghurt smoothie consisting of ½ cup yoghurt, 1T brewers yeast, 1T wheatgerm,1 T blackstrap molasses and a low sugar fruit such as half a pear.

Or

1/3 cup cooked wheatgerm with full cream milk or yoghurt and 1 tspn blackstrap molasses.

Or sprinkle 1T raw wheatgerm on top of cold cereal (must be 1/3 cup only of raw muesli soaked in milk or juice overnight or for at least 15 mins, topped with fruit and yoghurt).

Calcium & Magnesium vitamin, plus one multivitamin

Snack

1 tub full fat yoghurt

Lunch

Apple and celery salad with chopped nuts and a boiled or poached egg

1 dish yoghurt with cinnamon

Snack

1  tablespoon blackstrap molasses in hot or cold milk

Dinner

Soup

Grilled grapefruit half with blackstrap molasses

Watercress salad with creamy yoghurt mayonnaise

Baked beans and sausages

Baked apple with blackstrap molasses (serve with beans)

Before retiring:

Dish of yoghurt or a mug of hot A2 milk with blackstrap molasses, nutmeg (and brewers yeast if you like). Avoid stimulants such as tea, coffee, cocoa and cinnamon.

Menu 8

Breakfast         

Choose from:

1 glass tomato or pineapple juice ( with stir in 1 Tbspn brewers yeast)

Or

1 yoghurt smoothie consisting of ½ cup yoghurt, 1T brewers yeast, 1T wheatgerm,1 T blackstrap molasses and a low sugar fruit such as half a pear.

Or

1/3 cup cooked wheatgerm with full cream milk or yoghurt and 1 tspn blackstrap molasses.

Or sprinkle 1T raw wheatgerm on top of cold cereal (must be 1/3 cup only of raw muesli soaked in milk or juice overnight or for at least 15 mins, topped with fruit and yoghurt).

Calcium & Magnesium vitamin, plus one multivitamin

Snack

1 tub full fat yoghurt or glass vege juice

Lunch

Poached egg and smoke or tinned salmon on 1slice rye bread (pumpernickel).

Green salad

1 dish yoghurt with cinnamon

Snack

1  tablespoon blackstrap molasses in hot or cold milk

Dinner

Soup

Rocket and pear salad with light vinagrette

Baked choko filled with minced spiced beef

Fruit and yoghurt

Before retiring:

Dish of yoghurt or a mug of hot A2 milk with blackstrap molasses, nutmeg (and brewers yeast if you like). Avoid stimulants such as tea, coffee, cocoa and cinnamon

Menu 9

Breakfast         

Choose from:

1 glass tomato or pineapple juice ( with stir in 1 Tbspn brewers yeast)

Or

1 yoghurt smoothie consisting of ½ cup yoghurt, 1T brewers yeast, 1T wheatgerm,1 T blackstrap molasses and a low sugar fruit such as half a pear.

Or

1/3 cup cooked wheatgerm with full cream milk or yoghurt and 1 tspn blackstrap molasses.

Or sprinkle 1T raw wheatgerm on top of cold cereal (must be 1/3 cup only of raw muesli soaked in milk or juice overnight or for at least 15 mins, topped with fruit and yoghurt).

Calcium & Magnesium vitamin, plus one multivitamin

Snack

1 tub full fat yoghurt or glass vege juice

Lunch

½ a grilled chicken and steamed greens

I dish yoghurt

Snack

1  tablespoon blackstrap molasses in hot or cold milk

Dinner

Vegetable Soup

Chickpea salad with salmon and lots of greens

Fresh or frozen berries with

Before retiring:

Dish of yoghurt or a mug of hot A2 milk with blackstrap molasses, nutmeg (and brewers yeast if you like).Avoid stimulants such as tea, coffee, cocoa and cinnamon

Menu 10

Breakfast         

Choose from:

1 glass tomato or pineapple juice ( with stir in 1 Tbspn brewers yeast)

Or

1 yoghurt smoothie consisting of ½ cup yoghurt, 1T brewers yeast, 1T wheatgerm,1 T blackstrap molasses and a low sugar fruit such as half a pear.

Or

1/3 cup cooked wheatgerm with full cream milk or yoghurt and 1 tspn blackstrap molasses.

Or sprinkle 1T raw wheatgerm on top of cold cereal (must be 1/3 cup only of raw muesli soaked in milk or juice overnight or for at least 15 mins, topped with fruit and yoghurt).

Calcium & Magnesium vitamin, plus one multivitamin

Snack

1 tub full fat yoghurt or glass vege juice

Lunch

One scrambled or boiled egg

1 sliced tomato

30g cheese

Green salad

Yoghurt or clear beverage

Snack

1  tablespoon blackstrap molasses in hot or cold milk

Dinner

Lean fish

Stewed tomatoes and zucchini

Cucumber and lettuce salad

Baked apple with cinnamon and topped with yoghurt

Before retiring:

Dish of yoghurt or a mug of hot A2 milk with blackstrap molasses, nutmeg (and brewers yeast if you like). Avoid stimulants such as tea, coffee, cocoa and cinnamon