Post on 11-Mar-2016
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RED BILBY DESIGN
Lola Berry’s Inspiring Ingredients
Copright © Lola Berry 2010. All rights reserved.
No part of this book may be reproduced or tranmitted in any form
or by any means, electronic or mechanical, including photocopying,
recording or by any information storage and retrieval system, without
permission of the publishers.
This edition published by:
Berry Hill an imprint of One Day Hill Pty Ltd
PO Box 1448
Camberwell East
Vic 3126
www.berryhill.onedayhill.com.au
National Library of Australia Cataloguing-in-Publication entry
Author: Berry, Lola.
Title: Lola Berry : Inspiring Ingredients / by Lola Berry.
Edition: 1st ed.
ISBN: 9780980564389 (pbk.)
Subjects: Cookery (Natural foods) / Health
Dewey Number: 641.563
Book design and layout by:
Red Bilby Design
www.redbilby.com.au
Printed in China by Bookbuilders Pty Ltd
Contents Recipes
About Lola 3
Introduction 6
Lola's Pantry Essentials 8
Energy 16
Daily Meal Portions 18
Exercise 26
Foods for Fitness 35
Digestion (cleanse) 38
Grains 42
Milk 49
Natural Sweeteners 53
Berries 58
Weight Loss 61
Weight Loss ‘Thumbs Up’ 62
Weight Loss ‘Thumbs Down’ 63
Seasonal Produce 64
Detox 67
Legumes 71
Stress and Sleep 79
Biophilia 80
Nuts and Seeds 94
Skin 96
Meat 101
The Importance of Water 102
Immune Boosters 106
Tea 109
Kids 115
Foods for the Kids 116
Reactive Foods 129
Doctrine of Signature 131
Lola's Tricks 133
Your Manifestation Board 135
Conclusion 137
Knowing Your Nutrients 138
Thanks 144
Rocket + Mint Hummus 13
Avacado & Pistachio Dip 15
Lola's Magic Muesli 21
Stewed Rhubarb 21
Banana Buckwheat Pancakes 23
Blueberry Buckwheat Pancakes 25
Mushroom Baked 29
Sauteed Kale + Silverbeet 31
Sesame Green Salad 33
Quinoa Salad 47
Agave Dressing 47
Homemade Organic Berry Jam 58
Coleslaw Crunch 68
Spicy Puy Lentil Salad 73
Lentil Burgers 75
Falafel + Salad 77
Mushroom, Feta & Pine-nut Spelt Pizza 83
Tomato, Cheddar & Basil Spelt Pizza 87
Green Tea Soba Noodles & Tempeh 89
Tofu 91
Baked Parsnip & Pumpkin 93
Pomegranite Power Mix 94
Facial-Mask Recipes 99
Berry Smoothie 105
Green Smoothie 105
Imune Booster Juice 106
Raw Fudge Balls 119
Raw Chocolate Magic Macaroons 121
Berry Soup 123
Papaya, Baby Rasperries & Lime 125
Baked Apple 127
Home-made Muesli Slice Recipe 128
Suitable for Vegetarians
Gluten Free
Dairy Free
Suitable for Vegans
2
IntroductionThis book is all about inspiring you to love real food, have a greater
understanding of what you eat and empower you to feel 110%.
Nutrition plays such an important role: it affects your mood, energy
levels, physical appearance and overall well-being. It’s time to take
action, get inspired and be healthy!
Health can be a dull and dry topic, and it can be hard to understand.
With so many different diets out there it can all get a bit confusing.
I’m here to tell you that it’s easy-peasy to have a healthy, balanced
lifestyle without spending a truckload of money. This book is chock-
a-block full of health facts, some of my favourite recipes and simple
tips you can implement in your everyday life. Health can be fun and
super-simple!
Use this book as a tool to kick-start a healthy lifestyle, and by all
means, tailor it to your own tastebuds and feel free to put your own
slant on meal ideas and healthy hints.
Remember, if you’ve got any health concerns or you are reactive to
particular foods or if you’re just after that extra boost, make sure
you get in touch with your local health practitioner. There are some
amazing health experts out there.
Food is the key when it comes to having a healthy lifestyle; it’s just as
important as exercise and mental outlook. Set your goals, but make
sure you give yourself some time out. This will prevent you from
burning out and help keep you in a positive frame of mind.
A balanced lifestyle and a positive outlook have a massive impact on
our health … so be happy and you’ll glow!
5
Avocados are a great source of good fats (which feed the brain), so here’s a
versatile dip for any occasion.
Ingredients
1 ripe avocadojuice of 1 lemon1 tablespoon olive oil sea salt and freshly ground pepperjuice of ½ limepinch of sumac (optional)avocado oil to drizzle (optional)35g pistachio kernels roasted and roughly chopped (optional); to roast, place on a baking tray, and cook in the oven at 180°C for 8 - 10 minutes, or until golden.
Method:
Peel and pip avocado, then roughly chop and crush with a fork until your
desired texture has been achieved. While you’re doing this, add salt, olive oil
and lemon juice.
To serve, dust with chopped roasted pistachio; add a dash of avocado oil
and lime juice and a sprinkling of sumac and pepper.
You can also use dried chilli.
Avacado & Pistachio Dip
7
Ingredients
1 cup red quinoa wholegrain, rinsed6 roma tomatoes, finely diced100g baby spinach leaves, shredded ¼ Spanish onion, finely diced1 large beetroot, peeled and gratedjuice and zest of 1 lemondried cranberries, small handful1 tablespoon sunflower seeds1 tablespoon pepita pumpkin seedspinch sumac
Method:
Get one cup of red quinoa and cook the same way you would cook rice or
according to packet instructions. To do this, simply put your quinoa into a pot and
cover it with 1 ½ cups of water. As the quinoa grains cook, you’ll notice they look
like they grow little tails: this is completely normal! The quinoa gets to about triple
its original size. When it’s ready, the quinoa will look light and fluffy and there
shouldn’t be any leftover water. This cooking process takes me about 15 minutes,
with an additional 5 minutes needed to let the quinoa stand and fluff with a fork.
To decrease the cooking time, soak the quinoa beforehand. Add the tomatoes,
baby spinach, salad onion, grated beetroot, dried cranberries and sunflower
seeds. Toss and add agave dressing. Finish with a sprinkle of pepitas and sumac.
The best thing to do with this salad is use vegetables that you already have in
your kitchen. Not only do you get your favourite vegetables, but you save some
money and avoid wastage!
Quinoa Salad
Agave DressingIngredients:
juice of 1 small lemon3 tablespoon tamari (wheat free soy sauce)1 tablespoon agavesplash of apple cider vinegar
10
BerriesBelieve it or not, berries are my all-time favourite food! Why? Because these
little gems provide your body with a whole wallop of nutrients! Throughout
history, they were used as a form of inoculation (a way of warding off
diseases). The antioxidants in berries prevent free-radical damage in the body
and therefore reduce inflammation, reduce the risk of chronic diseases and
promote heart protection. For me, the best bit about berries is that something
so tiny can have such a burst of flavour!
Homemade Organic Berry JamIngredients
3kg berries 2kg panela / rapadura sugar (unrefined sugar)4 tablespoons lemon juice
Method:
Wash berries, place rapadura in bowl and place in oven on low heat to warm for later. Place berries in a big pot. Add lemon juice. Put stove on a medium to high heat and start to warm the berries. Place rapadura in pot and mix through with berries. Sterilise jars by placing in oven. Put pot on high towards end of the cooking process, removing the discharge from the top of the mixture. To tell when the jam mixture is ready, place a small amount of liquid on a plate and if it dribbles down the side of the plate when holding vertically it needs to remain on heat until it gets thicker. Place jam in the now-sterilised jars and let cool.
Spread on organic sourdough toast. Also a great pressie idea!
13
The best way to tackle weight loss is not by starving yourself. It’s about
eating nutritious food, listening to your body, exercising and, most
importantly, being in a positive frame of mind. There’s no point beating
yourself up about weight gain as there is often an underlying reason
for it. For example, emotional eating is very common. Serotonin is the
neurochemical in charge of our moods. When our serotonin is low,
we crave carbohydrates and sugar. Another factor can be that your
metabolism is slow and you’re not burning up the calories you’re putting
into your body.
Lifestyle factors:
Manage your stress: Studies reveal that stress causes adrenal exhaustion
and when you’re adrenals are taxed, you are more prone to weight gain
… especially around the gut!
Give yourself time out, especially when you’re on a cleanse. ‘Me’ time is
way more important than you think. Do something you love, be it yoga,
reading a book, going for a walk, or getting away for the weekend to
recharge the batteries!
Exercise each day: between 20 and 40 minutes. This speeds up your
metabolism and helps keep you regular. See sunlight: it activates
serotonin in the brain, which makes you happy.
Speeding up metabolism: If we speed up our metabolism we burn
calories at a higher rate. Here are the “thumbs up” for promoting weight
loss:
Weight Loss
14
BiophiliaBiophilia (bi-o-phil-i-a) refers to the healing power of nature. It’s so
easy to get caught up in the stress of our hectic and busy lives. Nature
can be the perfect solution: if you’re feeling a bit tense, stressed,
tired, anxious, unhappy or all of the above, then get out in nature, see
vegetation, smell the countryside, feel the sun! It could be as simple as
a walk on the beach or sitting in the park; or as extreme as climbing the
mountains of Peru. Get out there, let Mother Nature work her magic on
you and feel the difference!
17
This pizza is a real winner, and can be tweaked to accommodate whatever
you’ve got in your fridge or pantry.
Ingredients
6 spelt pizza bases (or follow recipe)
Topping:2 punnets sliced Swiss brown mushrooms (small size) small bunch Italian parsley leaves, roughly chopped2 cloves garlic, peeled and diced (optional)350g grated mozzarella 90g pine nuts, roasted180g fetaa good glug of extra virgin olive oilsea salt and freshly ground pepper
Spelt base:2 cups wholemeal spelt flower¼ cup extra virgin olive oilSalt and pepper½ cup water (add water until you get right consistency)
Method:
Starting with the base, sprinkle a layer of spelt flour on the board. Then place
2 cups of spelt flour in a bowl. Make a little well in the middle of the flour and
add the olive oil and some of the water. Start folding the remaining liquids
into the flour; soon it will start to form dough. Add the salt, pepper and mixed
goodies (sun-dried tomatoes, olives and/or herbs). Knead it until you have a
nice doughy consistency.
Let the base sit while preparing the topping ingredients. When you’re ready,
get your dough, roll on the board with the aid of a rolling pin. Remember: you’ll
need to keep dusting your chopping board to keep the mixture from sticking.
Roll out the dough until you’ve got the shape and thickness you desire.
Mushroom, Feta & Pine-nutSpelt Pizza
19
Ingredients
strawberries, 1 punnetraspberries, 1 punnetblueberries, 1 punnetblackberries, 1 punnethalf a watermelon, sliced into small cubeshalf a cantaloupe, sliced into small cubesjuice of 6 orangeshoney
Method:
Blend 1 punnet of raspberries until puréed (or mash with a fork). Then
simply combine all fruit in a large bowl and pour raspberry purée and
orange juice over the top. For added sweetness, drizzle honey to taste.
Ensure your ingredients are in season for the best flavour!
Berry Soup
21
Your Manifestation Board
A manifestation board is a tool that helps make your dreams a reality. You
can write down your goals, find pictures that inspire you, words, poems or
sounds. Some people even write cheques for the amount of money they
want to make! It’s where you put all you want to achieve in one area. It’s
really important to set short, medium and long-term goals so you can clearly
see your progress and continual successes. Put it somewhere where you’ll
see it on a regular basis. That way you’re constantly being reminded of your
goals and dreams, which you are able to achieve with hard work, ambition,
dedication, drive and passion!
You are the master of your own destiny: if you can dream it, you can do it!
24
Australia’s own bright and colourful Nutritionist
– Lola Berry – shares all her best tips, information
and over 30 mouth-watering recipes in one
easy-to-use resource.
Within these pages you’ll find detailed information
on a whole range of food ingredients, as well as
clear advice on how to easily implement them into
your everyday life.
Feel good from the inside out, boost your energy,
tackle tiredness, control your weight
and be inspired to love good food!