7 Dark Roses - Free Audio ebooks

Raw Vitality Salad (Serves 4)

Generous amount rocket leaves

1 daikon, peeled and sliced

8 cherry tomatoes

1 stalk of celery, chopped

1 yellow courgette, sliced

6 small radishes chopped into halves

2 tbsp raw sunflower seeds or sesame seeds or pumpkin seeds

1 handful of mung bean sprouts

2 carrots, grated

1 handful of dill

Squeeze of lemon

Toss all the ingredients together for this energy-packed salad. Serve with my Sesame Miso Dressing .

Marinated baked salmon (Serves 2)

2 salmon steaks

2 cloves garlic, peeled and crushed

1 tbsp grated ginger

Juice of 1 lemon

Generous handful spinach

2 leeks

1 cup fresh coriander

2 tbsp extra virgin olive oil

Cut the leeks into approximately 12 chunksthen steam or boil for about 5 minutes to gently soften. Rinse and dry the salmon. Place a liberal amount of fresh raw spinach in a shallow oven pan. Place the softened leeks on top of the spinach. Then place the salmon on top of the leeks. Mix the olive oil, minced garlic and grated ginger together; then brush it over the fish. Keep some extra olive oil mixture on hand. Squeeze fresh lemon juice onto the fish and spinach. Place into pre-heated oven at 200°C/400°F/ Gas Mark 6 for approximately 25 minutes. While cooking, brush the olive oil mixture onto the salmon every 10 minutes. Decorate the plate with coriander leaves and add a last squeeze of lemon.

Tabouleh (Serves 4)

2/3 cup cooked quinoa

½ cup fresh mint, chopped

1½ cups fresh parsley, chopped

1 large tomato, diced

1 medium cucumber, peeled and diced

2/3 cup onions, chopped

1 tbsp extra virgin olive oil

1 whole fresh lemon, juiced

1 pinch sea salt

Mix all ingredients together in large bowl. Cover and chill for 20 minutes. Serve the tabouleh mounded on a bed of lettuce, accompanied by lemon wedges.

Veggie Bean Burgers (Makes 4 burgers)

2 cups cooked beans (use black beans, aduki, pinto, kidney or chick peas)

1 cup squash, steamed

1 carrot

½ onion, finely sliced

1 small shallot

½ cup miso liquid or stock liquid to moisten patties a little

1 tbsp of fresh herbs or powdered (coriander, sage, parsley, thyme, dill, basil, ginger, fennel, cumin, mint or garlic)

½ cup cooked brown rice

Sunflower seeds if you desire

Mash up the beans. Mix in the other ingredients and make patties. Bake for 30 minutes at 200°C/400°F/Gas 6 until brown. Serve with my avocado cream sauce.

Turnip and leek soup (Serves 4)

2 small turnips, peeled and diced

6 leeks, sliced

6 stalks celery, chopped

1 bouillon cube

3 onions, finely sliced

1 garlic clove, crushed

1 handful tarragon

Add the stock cube to approximately 1 litre water and bring to the boil. Add the turnip and boil for 10 minutes. Add in the leeks and then boil for further 5 minutes. Add the onions and garlic and boil for further 5 minutes. Take off the heat, add the tarragon and then blend.

TREATS

Lemon pudding

2 avocados, mashed

1½ cups lemon flesh

½ lemon for juice

½ pear for juice

2 cups pitted dates

3 tbsp maple syrup

Place all ingredients together and squeeze in the fresh lemon and pear juices. Then mix in a blender or food processor.

Carob fudge delight

1¼ cup pitted dates

¾ cup soaked raisins

½ cup flax seeds, ground

½ cup sunflower seeds, ground

1 cup walnut pieces

2 cups soaked brazil nuts

1 cup water

4 tbsp carob powder

Sprinkle of sesame seeds

Blend the dates, raisins, carob, brazil nuts and water in a food processor. Then mix in the seeds and walnut pieces. Spread onto a tray, freeze and cut into squares. Sprinkle with sesame seeds.

Sesame miso dressing

⅓ cup sesame or olive oil

¾ cup water

3 tbsp apple cider vinegar

3 tbsp light yellow miso

1 clove garlic, crushed

½ tsp basil

½ tsp oregano

Combine all ingredients and mix or blend until smooth.

DIPS AND SPREADS

Guacamole

1 or 2 ripe avocados mashed

½ lemon, squeezed

½ lime, squeezed

1 red pepper, finely chopped

1 tbsp apple cider vinegar

6 small cherry tomatoes

Dill or rocket to garnish

Mash the avocados in a bowl. Add all of the other ingredients and mix well.

Hummous and tahini can also be used for dipping veggie sticks

Veggie spreads

1 cup cooked veggies or cooked beans

1 handful parsley and chive, chopped

1 pinch coriander

1 tbsp tahini

2 tsp miso paste

½ onion, finely chopped

Mash and serve as a spread or dip.

2 cups parsnips, diced (yams or sweet potatoes fine too)

2 cups carrots

½ cup spring water

2 tbsp sesame tahini

½ tsp soya or tamari sauce

Steam the veg. Purée in a blender and then add the tahini and tamari sauce.

GOOD MORNING EXERCISE

The following exercise will help you to become more balanced and energized first thing in the morning. This means you will be calmer, more relaxed, less stressed. As a result your digestion will then work better too, thus making it easier to maintain a healthy body.

STEP ONE: Find Your Emotional Core

It is so easy to lose your original self. All of our emotional holding occurs in our centre core. Both the stomach and the colon are in that general core vicinity, just near or at our centre. When we have an emotional upset, we tend to block the natural flow of energy that should emanate from our core centre. When we sleep, we tend to hold these emotions. We then wake up and often feel tense, agitated, or like we ‘got out of the wrong side of the bed’. We can change all this for the better, and your whole day can be stress-free and loaded with more energy!

So here is all you need to do:

» Sit down on a chair (preferably a hard surface chair) with feet firmly flat against the floor. I want you to actually feel the sensation of your feet against the floor. This will help ground you.
» Next take your right hand, with full palm open, and place it on the area just below your navel. That’s your centre core. Feel your centre with your hand for a couple minutes, and listen to your breathing.
» You are then free to remove your hand, but continue to think about your centre. Just use all of your senses to stay with your core. Sit quietly for one or two minutes and think about your emotional centre.

STEP TWO: Free the Energy

This next step just requires that you stay in the chair with feet firmly and flatly planted on the floor as above for another couple more minutes.

» Find your emotional centre again, using your mind. Then visualize an imaginary thin white light or rod-like beam emanating from your emotional centre.
» Now visualize the white light moving to the right of the emotional centre toward your right leg. The imaginary light will then slowly move down your leg, pass the knee, as it keeps travelling toward your right foot.
» Once it gets down through your right foot, visualize this beam of light starting to travel toward the left in the open space between your two feet. Thus, the light is now making its way toward the sole of the left foot.
» The light starts to travel up the left foot and through the leg, as it slowly passes the left knee, and back up the full left leg. At that point, the light beam begins to move toward the right into the emotional centre again.
» You may do this again over and over a few times. Please do this exercise in a very slow continuous non-stop flowing movement. My Good Morning Exercise here will help you to be more positive, happier and healthier with a more balanced natural flow of energy through your system.

GOODNIGHT EXERCISE

Many new medical and scientific studies now prove that our body’s cells and molecules listen to the messages that we express and they respond accordingly. If we constantly tell ourselves negative statements like we are too tired, too old, too ill, can’t lose the weight, can’t get the job, can’t make the money, can’t find love, and so on, not only our subconscious but our body’s molecules, cells, organs and blood will listen carefully and ultimately adopt the same attitude of downward spiral.

We can create positive cellular and organ response with affirmative, happy, calm and loving messages to our own biochemistry and physiology. Talking nicely to yourself works. When the body is in harmony with itself and its environment, our own energetic flow and healing vibration work like a charm to render a healthy system. Too often we obstruct our own energetic flow and healing capability with negative messages that disrupt the delicate smooth flow of our organs and cells.

So try my Goodnight Exercise which will assist digestion, calm the nerves, help burn fats, break down carbs, induce sleep, balance the thyroid, thymus, stomach, bowels, while harmonizing the whole body system, physically, mentally and emotionally. I realize that for many of you, at first it might seem a bit silly. You might even feel a bit uncomfortable. But be open to what I am suggesting. Try it, laugh a little, if you feel so inclined, but do give it a go. This exercise will take less than 5 minutes.

» Sit down on a hard surface chair in a quiet room by yourself. Have both feet firmly on the ground with your shoes off.
» Close your eyes. Imagine a beautiful white light rod entering your body from above through the top of the head. Slowly, deeply and gently inhale and exhale. Breathe in through the nose and out through the mouth.
» Breathe in deeply. On your first long exhalation quietly and slowly say the words, ‘I love me’. The words almost end up in a hummm as you slowly breathe them out.
» Slowly and deeply inhale again, and on the exhale say the words, ‘I am a being of love’.
» On the next exhale, say, ‘calm’.
» Breathe in again and on the exhale say the words, ‘I feel fabulous’. Say this three times, each time on the exhale.
» You need not try to make anything happen here. You just need to say these words and allow the body to take over. All the while, feel and imagine a beautiful white light shining throughout the insides of your body and emanating outwards.
» After the breathing and saying these words, now just remain seated and do nothing. Just be for a couple minutes.
» This entire exercise above can be done in less than five minutes total. This is the beauty of it. Never say that you don’t have the time. And if you are really enjoying it, I suggest you do this same exercise before each meal, or at least before your biggest meal of the day. Do what feels best for you.