Stir-fry no.753

Fried shittake mushrooms in soy sauce with mango, bean-sprouts, pak choi and one or two other things.

Rice milk toffee

Bring pure rice milk to the boil to caramelise it into a very pleasing toffee.

Sweet potato crisps

Thinly sliced sweet potatoes with hot rapeseed oil, roasted nicely with some garlic and Dukkah seasoning.

Salad no.765

Smoked tofu, carrot, green leaf, strawberry and avocado salad, with lemongrass, chilli and mango dressing.

Soup no.546

Pea soup made with coconut milk and balsamic vinegar (a sweet, viscous one) - also shallot, garlic, vegetable stock-cube and water.

Desert no.765

Chopped banana, apricot and homemade blueberry jam.

Mixed salad no.576

Mixed leaves (rocket, watercress, spinach), baby sweetcorn, apple, red pepper, marinated tofu, sunflower seed, hemp seed and dressing.

Smoothie no.546

Mango, fig, banana and peach smoothie with rice milk. 

Smoothie no.345

Banana, avocado, date syrup and rice milk smoothie.

Mixed salad no.32

Avocado, pak choi, orange pepper, yellow tomato, pine nuts, soy sauce-fried shitake mushrooms....finished off with a bit of olive oil and a touch more soy sauce.

Red rice dish

Camargue red rice with garlic, mini yellow courgette and cherry tomatoes along with garlic South Indian Pachadi (made by Manjira - with garlic, coconut, sunflower oil, coriander, coconut milk, chillies, lemon juice, salt and spices)

Pine-mint smoothie

 Pineapple and wild mint smoothie

Yamash

Mashed yam with coconut oil, sea salt, pepper, chopped raw celery and fresh basil. 

Random salad

Raw pak choi leaves, raw chopped broccoli, walnut pieces, pickled mustard leaf, caraway seeds, rapeseed oil and balsamic vinegar.

So-pom drink

Sorrell and pomegranate hot drink with coconut sugar.

Fried potatoes and relish

Sliced potatoes, boiled and then fried in a mix of coconut and olive oil, with garlic, sage, salt and pepper. Served with homemade ketchup of tomato passata, balsamic vinegar and coconut sugar. 

Soups

Combination of spinach, celery, onion, garlic, vegetable stock cube, pickled mustard leaf, soy sauce, salt/pepper and coriander. 

Combination of sweet potato, red pepper, spinach, stock cube, onion, garlic, star anise, caraway seeds, curry powder, paprika and mix of hemp milk & water. 

Both were mixed and cooked but not blended for a chunky broth.

Summer sea-son salad

Grate medium-sized courgette
Squeeze juice of half a lemon
Crush two cloves of garlic
Olive oil
Vinegar from pickled onions
A dozen or so capers
Pine nuts
Some raw samphire
Shredded water-cress
Thinly chopped dried mango
Some cut-up tofu
Salt and pepper

Strawberries and wine

Cut up a load of strawberries
Mix in a fair amount of sugar with hot water.
Add in some white wine (can be past its best for drinking)
Tear up some sweet basil leaves
Add a touch of black pepper.
Mix it all together and serve when the liquid has saturated the strawberries and cooled.

List of nutrients and where to find them in foods

Zinc - wholegrains, wholegrain rice, lentils, peanuts, chia seeds, pumpkin seeds, squash seeds, watermelon seeds, sesame seeds, almonds, chocolate and cocoa powder, wheatgerm, tofu, oysters, veal liver (and most livers), beef shoulder, shank and chuck, lamb, crab, lobster, swordfish, and clams. (Zinc is an essential mineral needed by the body to maintain a sense of smell, keep a healthy immune system, build proteins, trigger enzymes, and create DNA. Zinc helps the cells in the body communicate by acting as a neurotransmitter. A deficiency in zinc can lead to stunted growth, diarrhea, impotence, hair loss, eye and skin lesions, impaired appetite, and depressed immunity. Consuming too much zinc can lead to nausea, vomiting, loss of appetite, abdominal cramps, diarrhea, and headaches in the short term, and can disrupt absorption of copper and iron in the long term. If you have a zinc deficiency, then animal foods are better sources of zinc than plant foods. The current percent daily value (%DV) for Zinc is 15mg.)

Iron -  tempeh, soy nuts, tofu, edamame, chia seeds, soy milk, soy nut and miso, chickpeas, clams

Iodine - green leafy vegetables, seaweed, kelp

Magnesium - soya beans, cashew nuts, almonds, broccoli, wholegrains, wheatgerms, tofu

Protein - tofu, rice, beans, legumes, wholegrains, cereals, soya milk, tahini, beansprouts, wholegrains

Fats - linseed oil, hempseeds, green leafy vegetables, tofu, nuts, avocados, olive oil

Folic Acid - tempeh, soy nuts, tofu, edamame, soy milk, soy nut and miso

Folate - beetroot

Omega 3 fatty acids - chia seeds, linseeds, hemp seeds, salmon, albacore tuna, mackerel, lake trout, Alaskan halibut, sardines, herring.

Omega 6 fatty acids - hemp seeds

Total fat - mackerel

Antioxidants - black garlic, goji berries, beetroot, cloves

Probiotics - kefir

Protein - fish, meat, tofu

Amino acids - including 9 essential ones: threonine, tryptophan, histidine, lysine, leucine, isoleucine, methionine, valine and phenylalanine (as well as 11 non-essential that body produces itself) - buckwheat, amaranth, quinoa, soy and seafoods, lean meats, fish (such as salmon and swordfish), poultry, eggs, almonds and milk are excellent sources of amino acids - plant foods tend to lack lysine or methionine (bright, deeply coloured tend to be best) - best food combinations for amino acids are grains and legumes, grains and dairy or legumes and seeds (amino acids are intermediates in metabolism and building blocks of proteins. Amino acid roles include repairing skin, glands, ligaments, organs, nails, muscles and hair.)

Specific amino acids:

Essential:

Lysine - Eggs, cheese, fish, milk, potatoes, red meat, soy products, and yeast 

Tryptophan - milk, nuts, beans fish, eggs, yogurt, turkey and hard cheeses like gruyere, cheddar, and swiss

Isoleucine - nuts, seeds, meat, fish, eggs, lentils, peas and soy

Histidine - meat and dairy products, eggs, rice, wheat and rye 

Valine - yoghurt (vital for survival)

Threonine -

Leucine - yoghurt (vital for survival)

Isoleucine - yoghurt (vital for survival)

Phenylalanine - yoghurt

Non-essential:

Asparagine - potatoes

Glutamine - potatoes

Cysteine - yoghurt (may influences antioxidant activity in the human body)

Methionine - yoghurt (may influence antioxidant activity in the human body)

Glycine - yoghurt

Arginine - eggs

Alanine - yoghurt

Tyrosine - yoghurt

Aspartate - yoghurt

Glutamate - yoghurt

Serine - yoghurt

Glutamine - yoghurt

Vitamin A - carrots, spinach, green leafy vegetables, butternut squash, herbs including parsley, dill, basil, majoram, oregano, watercress, lettuce, tomatoes, yellow/red peppers, mangoes, paprika, cayenne pepper, chilli powder, sweet potatoes, cantaloupe/other yellow melons, dried apricots, liver (particularly turkey), pumpkin

Beta-carotene - sweet potato, kale, carrots, turnips greens, mustard greens, spinach, butternut squash, lettuce, collards

Vitamin B group - green leafy vegetables, wheatgerm, brewer's yeast, wholegrains, beansprouts, bananas, avocados, nuts, mushrooms, currants, sosmix, yeast extract

B12 - fortified products, yeast extract, oily fish (high), white fish (lower), clams

Vitamin C - green leafy vegetables, broccoli, cabbage, green peppers, parsley, potatoes, frozen peas, oranges, blackcurrants, kiwis, passion fruit

Vitamin D - sunshine, fortified products, margarine, kefir

Vitamin E - olive oil, peppers, tomatoes, wheatgerm, tahini, nuts & seeds, avocadoes, passion fruit

Vitamin K - green leafy vegetables, seaweeds, kelp, blackstrap molasses, lentils, peas

Iron - tofu, beans & pulses, spinach, cabbage, wheatgerm, wholegrains, parsley, prunes/dates, dried apricots, pumpkin seeds, millet, blackstrap molasses, clams, shrimp, mackerel, swordfish

Calcium - tofu, tahini, green leafy vegetables, parsley, watercress, broccoli, swede, almonds, brazils, figs, soya milk, edamame, miso, kefir, canned salmon with bones (highest content of fish)

Fibre - wholegrains, nuts, beans and pulses, wheatgerm, oats, fruit & vegetables, chia seeds, pumpkin

Carbohydrates - wholegrains, wholemeal bread, potatoes, beans & pulses, cereals, oats, pasta

Selenium - brazil nuts, fish (particularly tilapia),

Simple carbohydrates - dates, chickpeas

Phosphorus - fish

Mercury - high levels (not a good thing) in shark, swordfish, king mackerel and tilefish

Most pollutants - wild catfish, shrimp, lake trout (warm-water and lake fish)

Least pollutants - deep-water ocean fish, salmon and tuna (deep-water fish)