Is necessary in small amounts to help regulate fluid balance, support nerve function, and facilitate muscle contractions.
Needs to be less than or equal 120 mg/100 g to be low, 120-600 mg to be moderate and >600 mg to be high.
Is a key mineral that supports muscle and nerve function, helps regulate blood sugar levels, and aids in energy production. It's also important for a healthy immune system and strong bones
Needs to provide 15% of 375 mg (375 mg is the NRV) in order to be a source of and 30% or more of the NRV to be high in.
Calcium is vital for our bodies because it helps build and maintain strong bones and teeth. It also supports muscle function, nerve transmission, and cardiovascular health.
Needs to provide 15% of 800 mg (800 mg is the NRV) in order to be a source of and 30% or more of the NRV to be high in.
Potassium is essential for maintaining fluid balance, muscle contractions, and nerve signals in the body. It also helps lower blood pressure and reduce the risk of strokes.
Needs to provide 15% of 2000 mg (2000 mg is the NRV) in order to be a source of and 30% or more of the NRV to be high in.
Note: You can replace the mushrooms and leeks with any veggies of your choice. Also add ½ cup of diced salami, ham or shredded chicken if you wish.
1. Cut an X into the bottom of each tomato. Boil a large stockpot of water and add the tomatoes (work in batches if you don’t have big enough pot). When their skins begin to loosen after a minute or so, remove the tomatoes from the water and plunge into ice water to loosen the skins and stop the cooking process.
2. Peel the tomato skins off, and cut out the stems. Press the peeled and cored tomatoes firmly into the sterilized jars until there is only 12cm remaining at the top.
3. Once the jars are filled, add a ¼ teaspoon of salt and a half tablespoon lemon juice to each jar. Place the lids and tighten.
4. Prepare a large boiling water bath in a stockpot, making sure the water is deep enough to completely cover the jars. As soon as the water is boiling, lower the jars on a wire jar rack into the water. Allow the jars to process in the water bath for 45 minutes.
5. After that time, carefully remove the rack and place it on a heatproof surface. Cover the jars with a tea towel and allow them to cool at room temperature for a few hours.
6. Make sure the jars are tightly sealed & store in a cool dark place for up to a year.
Boiling Water Method:
Dishwasher Method:
Oven Method:
1. Blend chickpeas and garlic in a food processor until it starts to get smooth.
2. While the food processor is running, add ice cubes, tahini, lemon juice, salt and olive oil.
3. Blend for a few minutes until silky smooth. If still too thick, add a dash of hot water.
The DASH diet needs to be low in sodium and high in calcium, potassium and magnesium. The Nutrient Reference Value is the daily amount of the vitamin or mineral that the average healthy person needs to prevent deficiency.
1. Heat oil in a large pot over medium heat, add celery, carrots, leeks and onion. Fry until slightly caramelised but not browned.
2. Add peppercorns, thyme, parsley, bay leaves and celery leaves, then cover with cold water.
3. Bring to a low boil, then reduce to heat to low to achieve a very gentle simmer. (Do not let the stock boil, as this will result in a cloudy, greasy stock.) Simmer for about 35 – 45 minutes.
4. Skim the stock during cooking. Use a ladle, to gentle push the ingredients down while skimming off any foam or grease that forms on the surface. The more you skim, the clearer your stock.
5. To strain the stock, line a colander or sieve with cheese cloth or tea towel. Set over a large bowl then ladle stock into the strainer. Discard of all the solids and reserve the golden liquid.
6. Use immediately or store in the fridge for later.
1. Heat oil in a large pot over medium heat. Add celery, carrots, leeks and onion. Fry until slightly caramelised and browned.
2. Add tomato paste, stir to coat the vegetables.
3. Add peppercorns, thyme, parsley, bay leaves and celery leaves, then cover with cold water.
4. Bring to a low boil, then reduce to heat to low to achieve a very gentle simmer. (Do not let the stock boil, as this will result in a cloudy, greasy stock.) Simmer for about 35 – 45 minutes.
5. Skim the stock during cooking. Use a ladle, to gentle push the ingredients down while skimming off any foam or grease that forms on the surface. The more you skim, the clearer your stock.
6. To strain the stock, line a colander or sieve with cheese cloth or tea towel. Set over a large bowl then ladle stock into the strainer. Discard of all the solids and reserve the golden liquid.
7. Use immediately or store in the fridge for later
1. Place yoghurt in a large mixing bowl. Add 1 cup of flour and 1 tsp baking powder. Stir to combine then gradually add more flour until a dough starts to form.
2. Tip dough onto a floured surface, knead until a uniform dough forms.
3. Divide into 8 equal portions and roll into balls. Use a rolling pin to roll into flat rounds about 12cm wide.
4. Heat a frying or griddle pan on medium heat. Once hot, cook flat bread, in dry pan, on each side for 25-30 seconds, until brown bubbles form.
5. If flavouring, follow steps below. If storing, place in a ziplock bag and freeze for up to 2 months.
1. Grind everything together in a pestle and mortar or pulse in a blender.
2. Once the flat breads come off the griddle, brush both sides with infused olive oil.
1. Toast pine nuts in oven until golden. Set aside to cool.
2. Combine pine nuts, basil, garlic, lemon juice and parmesan in a bowl (if using hand blender) or bowl of a food processor. Process until finely chopped.
3. While blending, slowly add oil in a thin stream until well emulsified.
1. Toast pine nuts (or almonds) in oven until golden. Set aside to cool.
2. Combine pine nuts, basil, garlic, lemon juice and nutritional yeast in a bowl (if using hand blender) or bowl of a food processor. Process until finely chopped.
3. While blending, slowly add oil in a thin stream until well emulsified.
1. Place the cleaned carcass in 180°C oven and roast bones until golden brown.
2. Meanwhile, heat oil in a large pot over medium heat, add celery, carrots, leeks and onion. Fry until slightly caramelised and browned.
3. Add tomato paste, and stir to coat the vegetables.
4. Add chicken carcass, peppercorns, thyme, parsley, bay leaves and celery leaves, then cover with cold water.
5. Bring to a low boil, then reduce to heat to low to achieve a very gentle simmer. (Do not let the stock boil, as this will result in a cloudy, greasy stock.) Simmer for about 45 minutes to an hour.
6. Skim the stock during cooking. Use a ladle, to gentle push the ingredients down while skimming off any foam or grease that forms on the surface. The more you skim, the clearer your stock.
7. To strain the stock, line a colander or sieve with cheese cloth or tea towel. Set over a large bowl then ladle stock into the strainer. Discard of all the solids and reserve the golden liquid.
8. Use immediately or store in the fridge for later.
1. Heat oil in a large pot over medium heat, and add celery, carrots, leeks and onion. Fry until slightly caramelised but not browned.
2. Add chicken carcass, peppercorns, thyme, parsley, bay leaves and celery leaves, then cover with cold water.
3. Bring to a low boil, then reduce to heat to low to achieve a very gentle simmer. (Do not let the stock boil, as this will result in a cloudy, greasy stock.) Simmer for about 45 minutes to an hour.
4. Skim the stock during cooking. Use a ladle, to gentle push the ingredients down while skimming off any foam or grease that forms on the surface. The more you skim, the clearer your stock.
5. To strain the stock, line a colander or sieve with cheese cloth or tea towel. Set over a large bowl then ladle stock into the strainer. Discard of all the solids and reserve the golden liquid.
6. Use immediately or store in the fridge for later.
1.2L milk (fresh full fat or 2% milk, not UHT or long life)
¼ cup white spirit vinegar
1 Tbsp cream, optional
