Your Immune System & How to Boost it Naturally

Your immune system includes your thymus gland, spleen, lymph, bone marrow and red blood cells.

It may be weakened by cold, damp weather, digestive problems, fatigue, insufficient exercise, excessive use of computers and mobile phones and stress.

• Take daily exercise to encourage lymphatic drainage which aids detoxification
• Try to reduce stress and find ways to create personal empty space
• Include raw foods and juices which contain enzymes to strengthen immune system.
• Follow a winter course of broad spectrum, high potency probiotics to promote a healthy gut
• Reduce central heating levels to combat unhealthy organisms, which thrive in muggy environments
• Avoid sugar, added salt, refined carbohydrates, caffeine and limit alcohol
• Increase antioxidant intake by including fresh fruit and vegetables daily
• Ensure sufficient sleep, especially during winter months
• Drink at least 2 litres water regularly throughout day

For a strong immune system all B vitamins, as well as vitamins A, C and E are essential as well as selenium, zinc and co-enzyme Q 10. Super foods which boost immunity include:

• Short grain brown rice·Ground flax seeds, sunflower, pumpkin and sesame seeds
• Onions and garlic· Seaweeds· Broccoli, kale, ‘Cavolo Nero’ cabbage
• Shitake and Portobello mushrooms· Sweet potatoes, beetroot, celeriac
• Blackcurrants, blackberries, blueberries
• Organic poultry, wild game, oily fish and seafood

Carrot, Beetroot and Celeriac Juice Cleanser

This juice contains many cleansing properties as well as being charged with powerful nutrients.

In Europe poor farming practices have lead to low levels of magnesium in the soil. Magnesium is vital for the body to function effectively. It strengthens the bone matrix, aids muscle and nerve function and is essential for detoxification of cells.

Organic carrots, beetroots and celeriac all contain useful amounts of magnesium.

• ¼ organic beetroot
• ¼ organic celeriac root
• 2 large carrots
• 2 sticks organic celery
• 1 cm. piece root ginger
• ½ lemon, juiced

1. Wash root vegetables thoroughly.

2. Prepare root vegetables into pieces small enough to pass through juicing machine.

3. Process celery sticks and root ginger.

3. Add lemon juice to vegetable juice and serve immediately.

Slow Roasted Garlic

The immune boosting qualities of garlic are well known. It is a powerful antiviral, antibacterial, antifungal and is helpful in treating ear infections, sore throats, catarrh, bronchitis, diarrhoea, digestive complaints as well as high cholesterol levels. It contains a sulphur compound, allicin, which aids helps to eliminate cholesterol from the body and reduces the amount of unhealthy fats which the liver produces.

Serves 4

• 125 ml rape seed oil
• 2 large heads of garlic, whole and unpeeled
• small bunch fresh thyme, rosemary and bay leaf
• ½ lemon, juiced

1. Heat oven to 230C, Gas 8.
2. Place garlic bulbs in roasting dish, lay herbs on top and drizzle with oil.
3. Roast for 20 – 30 minutes.
4. Centres of the individual cloves should be soft and sweet tasting.
5. Squeeze lemon juice over bulbs and serve with hot savoury dishes.

Risotto to boost immune system

This is not haute cuisine, but it’s easy to prepare, full of nourishment and tastes good.

• Boosts immune system
• Detoxifying
• Rich in B vitamins
• Contains betacarotene, vitamin C and minerals
• Deeply hydrating and healing for gut
• Generally therapeutic
• Supports weight loss

Quantity given for one person for two meals

• 85g (3 oz) brown rice (short grain is essential for therapeutic qualities, available Holland & Barrett)
• 375 ml (¾ pint) good quality chicken or vegetable stock, fat free
• 2 carrots, grated
• 1 garlic clove, crushed
• 4 small broccoli florets
• 30g (1 oz) frozen peas
• 1 tsp concentrated tomato puree
• ½ lemon, juiced
• 1 tbsp freshly chopped parsley

1. Place rice in medium sized saucepan with stock, cover and cook gently for 30-40 minutes, adding extra water or stock if necessary, till rice is thoroughly cooked.
2. Add remaining ingredients and cook for further 2-3 minutes.

WINTER HOLIDAY STRESS

WINTER HOLIDAY STRESS

For all of us there is some degree of stress during the winter holiday season. Prepare early to avoid becoming exhausted and too tired or ill to enjoy the holiday.

However for many of us the winter holiday can be a time of family friction, loneliness, worry, anxiety, deep sadness or depression.

Whatever your religious beliefs, the winter holiday season can be a time when spiritual nourishment is of special value. If a holiday away from home solves some of your stresses, take time out to rest and connect with nature.

Follow a healthy eating plan and make sure to take plenty of exercise in the fresh air to minimize stress.

Homoeopathic remedies can be of very great support during times of emotional stress.
Never be afraid of seeking help from a Registered Homoeopath with experience and understanding.

Grief Arnica, Ignati, Kali Carbonicum, Natrum Muriaticum, Phosphoric Acid.
Loneliness Pulsatilla,Phosphorus, Arsenicum, Argentum Nitricum, Kali Carbonicum.
Family friction Staphysagria, Natrum Muriaticum, Nux Vomica, Bryonia.
Children’s tantrums Chamomilla, Cina, Phosphorus, Tuberculinum, Sulphur.
Anxiety Psorinum, Arsenicum, Causticum, Calcarea Carbonicum, Phosphorus.
Depression Aurum, Natrum Muriaticum, Sulphur, Sepia, Carcinocin.
Alcohol abuse Antimonim Crudum, Arsenicum Album, Nux Vomica, Sulphuric Acid.
Panic attacks Argentum Nitricum, Arsenicum Album, Gelsemium.
Phobias Aconitum, Argentum Nitricum, Calcarea Carbonicum, Phosphorus, Pulsatilla.

JERUSALEM ARTICHOKE SOUP

Starter

Jerusalem artichokes make a delicious early spring soup. They are rich in a non starchy carbohydrate, inulin, which encourages the formation of healthy bacteria in the gut.

Jerusalem artichokes provide a good source of vitamin B1, folic acid, iron and copper; also magnesium, selenium, phosphorus, all nutrients which are vital for healthy metabolism.

Be sure to use good quality vegetable stock; a soup is as good as the stock from which it is made.

Serves 4

1 kg. Jerusalem artichokes, washed, but not peeled
1.2 litres good, home made vegetable stock (vacuum packed stock if necessary)
1 onion, peeled and roughly chopped
2 cloves garlic, peeled
3 sticks celery, chopped
1 lemon, juiced and a little grated zest
1 tsp. ground cumin

For the garnish

4 tbsp. plain, low fat, bioactive yogurt
2 tbsp. freshly chopped parsley

1. Place all ingredients in a large, covered pan and simmer very gently until completely soft and tender.
2. Cool, then drain the liquid and reserve.
3. Liquidize with half of the stock until smooth, then slowly add the remaining stock.
4. Return soup to saucepan and heat gently to simmering point.
5. Serve immediately in warm bowls, garnished with a swirl of yogurt and a sprinkling of parsley.

PHEASANT WITH ROASTED CARROTS AND PARSNIPS


This recipe requires forward planning, but ensures deliciously tender pheasant.

Pheasant:

Especially rich in protein
Very rich in phosphorus, potassium and iron
Excellent amounts of calcium, magnesium, selenium, zinc and B vitamins
Supports immune system
Helps repair body damage
Excellent source of energy
Low in fat, cholesterol and calories

Serves 4

2 plump young pheasants

For the marinade

8 juniper berries, chopped
2 tsp English mustard powder
1 tsp mixed spice
2 tsp chopped thyme leaves
2tsp rapeseed oil
1 tbsp red wine

For roasting

2 parsnips, peeled and cut into chunks
10 cherry tomatoes
2 small raw beetroot, diced
1 large onion, chopped
2 large carrots, chopped
1 large potato, chopped
1 tbsp rapeseed oil
1 tbsp freshly chopped thyme leaves

1. Day before (or prepare for freezer) remove breasts and legs from pheasant carcasses with a very sharp, little knife and sharp kitchen scissors.
2. Separate breasts from legs and mix well with marinade ingredients.
3. Refrigerate for 24 hours or freeze until required.
4. Preheat oven to 190 C, gas 5.
5. Place all ingredients for roasting in a large roasting pan and mix well.
6. Bury pheasant legs well under vegetables and roast for 1 hour.
7. Remove from oven and mix ingredients well, place pheasant legs on top of vegetables.
8. Meanwhile heat a non stick frying pan and pan fry pheasant breasts until skin is crisp and golden, turn breasts over, reduce heat and cook for a further 6-8 minutes until tender and just done.
9. Serve immediately with roast vegetables and steamed green vegetables.

BRUSSELS SPROUTS FESTIVE STYLE

Vegetarian side dish

Brussels Sprouts are at their best in December and make a delicious side dish to accompany other festive fayre.

The sweet, nutty flavour of chestnuts compliments the slightly sharp taste of Brussels sprouts. Chestnuts contain less fat than most nuts, but they are a good source of copper, manganese, potassium, iron, magnesium, vitamins B1 and B6.

Serves 4

500 g/ 1 lb Brussels sprouts
12 chestnuts, roasted in shells, then peeled and chopped
12 green olives, pitted and chopped
2 tsp finely chopped thyme
¼ tsp grated nutmeg
½ tbsp olive oil
a little ground black pepper

For the garnish
1 tbsp finely chopped parsley

1. Steam Brussels sprouts till almost tender, about 10 minutes.
2. Place in pan with chestnuts, olives, thyme, nutmeg and olive oil.
3. Mix well and heat through gently.
4. Serve hot, garnished with finely chopped parsley.

Weight loss in the Autumn

People often sound amazed when I suggest that autumn is a good time to start a weight loss programme.

Lazy summer days, relaxing with a glass of chilled white wine, perhaps with bread and cheese and a salad (often laden with calorific dressings) are now forgotten as the fresh, cooler days of autumn arrive.

Instead, warming new season vegetables, earthy soups, crisp apples and juicy figs are the order of the day.

And long country walks, kicking fallen leaves, will sharpen your metabolism and tone your body.

If you have strayed from your ideal weight, now is the time to start shedding a few pounds before the festive season arrives.



Weight loss programmes are individually planned and incorporated into busy working schedules.

Special personal needs are respected and worked into the programme. Sessions inspire and spark motivation.

You will be encouraged to follow a diet rich in nutritious and wholesome foods and delicious recipes will be made up to temp you.

Any obstacles will be addressed thoroughly to help you achieve your goal.

Penny Rushton DNN RSHom

BEETROOT SOUP

Starter

Beetroot is known for its blood cleansing and strengthening properties and value in treating anaemia, poor circulation, leukaemia, heart disease and high cholesterol levels. It may also help to strengthen the immune system and guard against cancer.

Beetroot is fairly low in calories, yet high in calcium, potassium, iron and folic acid, betacarotene and vitamin C.

Serves 4

1 kg / 2¼ lbs beetroot, washed and trimmed, reserving a few young leaves
5 spring onions, chopped
1 clove garlic, crushed
2 sticks celery, chopped
1 tbsp rapeseed oil
½ tsp caraway seeds
1½ litres / 55 fl oz good quality fresh (or vacuum packed) vegetable stock
1 lemon, juiced
400 ml / 14 fl oz plain, low fat, bioactive yogurt

For the garnish

2 tbsp finely chopped dill

1. Cook spring onions, celery, beet leaves, caraway seeds and garlic gently in oil until soft, then add stock and continue to cook gently for 10 minutes.
2. Place beetroot in another pan with enough water to cover, bring to boil and simmer gently for 30 minutes until just tender.
3. Drain and cool beetroot, then remove skins and cut beetroot into chunks.
4. Place beetroot with other vegetables and stock in a blender and process until smooth.
5. Return mixture to pan and heat thoroughly.
6. Meanwhile mix lemon juice into yogurt.
7. Serve soup immediately in hot soup bowls with a swirl of yogurt mixture on top.
8. Garnish with finely chopped dill.

COURGETTES AND VINE CHERRY TOMATOES AU GRATIN

Main dish

Courgettes, tomatoes and fresh herbs feature prominently in Mediterranean cuisine bringing life and colour to such dishes as ratatouille.

Here they are used in a simple yet satisfying dish, easy to prepare and low in calories.

Courgettes:

Very low in calories
Useful amounts of potassium, folic acid, vitamin C
Contain betacarotene
Cooling, soothing, anti-inflammatory, anti-spasmodic effect on digestion
Calms indigestion, ulcers, gastritis, colitis and alleviates soreness

Serves 4

4 small courgettes, thinly sliced
400g / 14 oz cherry tomatoes, halved
4 tsp finely chopped fresh thyme leaves
4 garlic cloves, finely chopped
4 tsp rapeseed oil
6 large eggs, lightly beaten
250g / 9 oz tub fat free quark/ sieved cottage cheese
2 oz mature goat’s cheese (Cheddar type) crumbled

1. Preheat oven to 200C, Gas 6.
2. Lightly oil a large open ovenproof dish and place courgettes, tomatoes, thyme and garlic over base.
3. Add a little oil and mix thoroughly.
4. Roast for 15 – 20 minutes.
5. Mix eggs with quark and a little black pepper and pour over hot vegetables.
6. Sprinkle over the crumbled cheese and cook for a further 30 minutes, or until golden and lightly set.
7. Serve with a green salad, dressed with a few drops of balsamic vinegar and some torn basil leaves.

HARVEST FRUIT SALAD

Dessert

This fruit salad is bursting with vitamins, minerals and powerful antioxidants. This colourful and delicious mix of seasonal fruits are specially good served with natural live yogurt and toasted, chopped hazel nuts.

Serves 4

2 large oranges
4 Victoria plums, stones removed
1 punnet blackberries
1 punnet redcurrants
1 small bunch seedless black grapes

1. Slice oranges, then cut rounds into quarters.
2. Prepare plums into bite sized pieces.
3. In a serving bowl, mix oranges and plum pieces together, together with halved grapes.
4. Gently fold in blackberries and garnish with redcurrants.
5. Serve with live yogurt and chopped hazel nuts.

From Rose Barreto Personal Assistant and Office Manager

”I came to see you suffering from a severe bout of ulcerative colitis, having suffered with periodic attacks over the last 20 years…… Your gentle and compassionate phone calls got me through those early days (of homoeopathic treatment and advice ) and after a fortnight I was feeling remarkably better…. A month on, my lifestyle has completely changed … and I am a different and well person now.

I would like to say a very big thank you for treating me and guiding me through something I thought to be incurable, I am absolutely convinced that your recommendations will keep me free from future colitis attacks.

Another bonus is that I have not had a single headache for the past few weeks despite normally having headaches and a debilitating migraine at least every couple of months.”

ULCERATIVE COLITIS

Ulcerative colitis is a chronic, inflammatory disease affecting the colon. Ulcers with blood and mucus may be present.

It differs slightly from irritable bowel syndrome and spastic colitis which are chronic disorders involving the central nervous system.

These conditions may be brought on by stress, food intolerances or allergies, antibiotic abuse or poor diet.

Stress reduction plays an important role in the treatment of all these disorders and correction of diet is vital.

Alternative therapy is very effective in the treatment of these diseases.

QUINOA WITH CINNAMON AND POMEGRANATE SEEDS

Side dish savoury or sweet

This versatile dish goes well with fresh orange, grapefruit, apricot, peach, nectarine, plum or mango for a breakfast filled with sunshine. The addition of yogurt, sunflower seeds and tahini would supply essential minerals calcium, magnesium, selenium and zinc

The recipe accompanies chicken, turkey or quail cooked with Middle Eastern flavours such as coriander, cumin, fennel, lemon, sesame, pistachio and almond equally well.

Quinoa is a high quality protein food, treasured by the Incas as food of the Gods.

Serves 2

140 g / 5 oz quinoa grains
425 ml / ¾ pint water
½ orange, juice and grated zest
1 cinnamon stick
6 cloves

For the garnish

2 oz pomegranate seeds (optional)


1. Place quinoa, cinnamon, orange zest and water in a pan.
2. Bring to boiling point, then reduce heat and simmer for approximately 10 minutes, till grains break open and separate.
3. Remove cinnamon and cloves.
4. Stir in orange juice and garnish with pomegranate seeds.

PUMPKIN SOUP

Starter


Now, here’s a real treat for the autumn. Pumpkins are super stars in nutritional terms. Their nutrients are world class, being high in fibre, low in calories and packed with rich colour, vitamins A, C and E, pantothenic acid, as well as calcium, iron, potassium and magnesium.

In addition this, pumpkins break down when cooked, to produce a smooth, creamy puree, full of subtle autumn flavours.

Serves 4

1 large onion, diced
1 tbsp. rapeseed oil
450g /1lb pumpkin flesh, diced
225g /½ lb sliced carrots
500ml / ½ pint fresh, good quality vegetable stock
¼ tsp ground cinnamon
2 bay leaves
freshly ground black pepper

For the garnish

1 tbsp low fat bioactive plain yogurt

1. Place onion and oil in pan and cook over low heat till soft and golden.
2. Add pumpkin and carrot and cook gently till beginning to soften.
3. Add stock, cinnamon and bay leaf and pepper.
4. Bring to boiling point, then simmer gently till pumpkin and carrot are tender.
5. Place in processor and whizz till smooth.
6. Serve piping hot and garnish with a swirl of yogurt.

CELERIAC PUREE

Vegetarian side dish

Celeriac puree must surely be one of the greatest treats of autumn and winter, its texture is exquisite and its favour sublime! This is party food at its best.

Celeriac contains good amounts of slow release carbohydrates; vitamins B, C, calcium, magnesium, potassium and a high iron content.

Celeriac is a diuretic and is good for arthritis and kidney stones. It aids detoxification and also benefits the lymphatic and nervous systems.

Serves 4

1 celeriac root, peeled and chopped into large cubes
2 slices soft goat’s cheese, broken into small pieces


For the garnish

1 tbsp freshly chopped coriander

1. Place celeriac cubes in a steamer and steam gently until tender, 20 -30 minutes.
2. When cool, place cooked celeriac in blender, with a little of the water from steaming, and process to form a completely smooth puree, adding more of the reserved water if necessary. This puree may be frozen for use at a later date if desired, but be sure to freeze the flavoursome reserved water also, as it may be useful during final preparation.
3. Heat puree very gently, adding more of the reserved water if required.
4. Place in a greased, warm fireproof serving dish and scatter with cheese, then place in hot oven for 10 minutes or until cheese is beginning to tinge golden.
5. Serve piping hot garnished with finely chopped coriander.

LETTERS FROM GRATEFUL PATIENTS

EXTRACTS FROM GRATEFUL PATIENTS’ LETTERS

From Anna Pearson, Needlepoint designer and consultant

“Thank you for helping me to lose 11 Kg (2 stone) in weight. I know that my immune system has improved and that my energy levels have increased. Now my clothes fit me and I feel terrific. I really want to thank you, Penny.”


From Kate McBride, Professional potter

“I had M.E. for 3 years, then after a number of visits to the wonderful Penny Rushton, not only did she get me back on my feet, her support and help gave me the energy to start a new career as a potter. I am now so busy with work, I am turning jobs down – hurrah for Penny.”


From John Brien, Retired, due to M.E.

Referral to Penny Rushton at the Hale Clinic was the “turning point in my state of health. Penny’s holistic approach has been dramatic. Penny Rushton has succeeded in giving me good health where others have failed.”


From Gabriella Santinella, Opera singer and actress performing in London’s West End.

“Penny Rushton treats the whole person. Emotional , mental and physical health are all treated with care and compassion. After three months of treatments I feel less chronically exhausted and now perform on stage eight shows a week.”


From Zoe Martlew, Professional cellist

“My symptoms included chronic fatigue, psoriasis, insomnia, faint spells, persistent stomach upsets, severe performance nerves and generally high levels of emotional and physical stress.”
“ Penny’s treatments have transformed existence. Not only have the symptoms vanished, but the underlying causes addressed with a powerful combination of Homoeopathy, the Bioresonance device, dietary plans and counselling, always with absolute clarity, extraordinary insight and, above all, compassion.”

“Penny is a very powerful healer.”


From Tina Slade, Laboratory worker and personal assistant

“I am delighted with the dramatic improvement in my health. Having suffered severe migraines for 30 years, I now find myself able to lead a normal life.
It has been a pleasure to be treated by a practitioner with skill, empathy and insight of a degree to inspire great confidence.”

From Louise Hopkins, Professional Cellist, performing at Wigmore Hall

“Penny has quite simply revolutionised my approach to life, food , health; balancing my previously less than healthy lifestyle.”
“ The treatment is holistic and I have found the results to be quite extraordinary and long lasting.”


From Mali Tudno Jones, Professional Actress

Since seeing Penny Rushton , I have “lost a stone in weight and my various allergies have remarkably improved. Penny has shown me a much more positive way to approach life.”


From Elaine Parkin, Full time mature Student of Theology

“I had suffered with thrush since 12 years of age and my G.P. was unable to help. After suffering for 30 years, within a month of visiting Penny, the thrush had almost disappeared, by the end of the second month it had gone altogether.”

I’ve lost 20 lbs in weight and my alarming P.M.S. has virtually disappeared.

The results are so dramatic I can hardly believe it.”


From Mia Koppel Young Wife and Mother

“I am writing to highlight the amazing success of my treatment by Penny Rushton.” Penny was recommended to me to for the treatment of hay fever, which has not now returned this season for the first time in 10 years.

Penny has also been treating me for ulcerative proctitis, for which my doctor prescribed steroid enemas or invasive surgery. Penny applied a combination of Homoeopathy, dietary advice and counselling. I am now virtually symptom free and know that without Penny’s intuition and expertise I would not be feeling as well as I am.

I encourage you to advertise the success of Penny’s treatment for a chronic autoimmune condition, deemed incurable, which cripples thousands daily.”


From Mrs. C. Clarke Education therapist

“A year ago I was diagnosed with multiple gall stones and my surgeon recommended me to have a cholecystectomy. I was then referred to Penny Rushton whose holistic approach has been brilliant. Not only have I been able to eliminate the gall stones, but I no longer suffer from PMT and I am generally symptom free. Thank you Penny.”


From Mrs. C. Sanders
“Penny is a caring and compassionate therapist. With her help I was able to rebalance my body enabling me to conceive.

Despite seeing gynaecologists since the onset of my problems, Penny was able to go beyond the guidance provided by my doctors and cure the symptoms which had persisted for three years.”

WEIGHT LOSS FOR SUMMER HOLIDAYS

Keeping focused on a weight reducing diet is never easy. It always helps to have a definite goal in order to keep motivated. With summer holidays in sight, now is the time to get back into shape.

Long, light days allow exercise before or after work. Walking and swimming are probably the best forms of exercise to promote weight loss, particularly if done in conjunction with one another. Brisk walking is easy to incorporate into a daily schedule and is highly effective. If free time is short make the most of stairs, steps and escalators during your working day.

As well as increasing exercise, it is necessary to reduce your calorie intake somehow.

Reducing the size of portions is one option, eliminating certain foods is another. However, following an attractive diet plan of your own choice can often be the most enjoyable and effective solution.

Make the most of all the new season young vegetables and juicy berries. Salads come back into their own with fresh herbs and light dressings to make them extra delicious.

If you have strayed from your ideal clothing size, now is the time to return to reality.

Help is at hand:

Weight loss programmes can be individually planned and incorporated into busy working schedules.

Individuals needs are respected and worked into a specific programme.

You will be encouraged to follow a diet rich in nutritious and wholesome foods and delicious recipes will surprise and inspire you.

Homoeopathic remedies may be effective if prescribed in conjunction with a weight loss programme.

Arsenicum Album tendency to nibble when anxious, restless, fastidious types
Aurum Metallicum obesity in later years, depression
Calcarea carbonica natural tendency to gain weight from early age, comfort eating when anxious
Capsicum placid, may suffer with high colour in face, burning digestive tract
Graphites eating relieves burning in stomach, constipation, desires bland foods
Kali Carbonica loyal, conscientious types, prone to gaining weight, weakness, backache
Lycopodium small appetite, nibbles, desires sweet and farinaceous foods
Ignatia weight gain following grief, loss, averse to consolation, eats to compensate
Natrum Muriaticum reserved types, over eating from emotional upset, disappointment, desires salt
Pulsatilla lack of thirst, desires rich foods, desserts, ice cream which aggravate, soft natured Sepia mental, physical, emotional exhaustion, weight gain during hormonal change
Staphysagria anger and resentment, suppressed and sweet natured individuals

FERTILITY AND NATURAL THERAPIES

ABILITY TO CONCEIVE

The correct interactions between hormones are crucial to the health for young couples and especially to ability to start a family.

A woman’s reproductive cycle can be knocked off balance after prolonged or severe stress or by taking the oral contraceptive pill. These situations can sometimes lead to problems with fertility.

Homoeopathic treatment, as well as beneficial diet and lifestyle, can correct these imbalances enhancing one’s ability to conceive.

From Mrs. C. Sanders

“Penny is a caring and compassionate therapist. With her help I was able to rebalance my body enabling me to conceive.

Despite seeing gynaecologists since the onset of my problems, Penny was able to go beyond the guidance provided by my doctors and cure the symptoms which had persisted for three years.”

AVOCADO WITH BROWN RICE AND LENTILS

Main dish

This makes a simple and light summer salad. Prepare the rice, lentils and onion in advance for quick assembly.

Brown rice mixed and lentils are a classic combination, sometimes mixed with barley to provide a hearty dish known as Esau’s Pottage. Like avocados, brown rice with lentils possess nutrients which provide almost a complete meal in themselves.

Avocados:

High in fibre, supports gut health and weight loss
High in vitamins A, C,E and B
Rich in potassium
Excellent source of easily digestible protein
Contains lecithin, supporting mental health
Helps balance blood sugar levels
Helps to enhance beautiful skin
Supports circulation
Helps guard against stress and fatigue

Serves 4

1 tbsp short grain brown rice
½ tbsp wild rice
1 tbsp lentils
1 red onion, sliced finely
1 tsp rapeseed oil
2 avocados, sliced cleanly
8 black olives

For the garnish

4 sprigs French tarragon
mixed green leaves
4 tsp extra virgin olive oil
1 lemon, juiced

1. Cook rice and lentils in three times their volume of vegetable stock over a very gentle heat until tender and stock absorbed.
2. Heat rapeseed oil in a griddle pan and cook the onion slowly until almost beginning to char and caramelize.
3. Assemble rice and lentils, onion and olives in serving dish.
4. Garnish with mixed leaves, avocado, tarragon and dress with olive oil and lemon juice if desired.


ASPARAGUS SOUP

This is a wonderfully cleansing soup for those who love asparagus.

Asparagus:

Excellent source of vitamin E
Important source of folic acid
Useful source of betacarotene, vitamin C, phosphorus and potassium
Contains amino acid, aspartine, which stimulates kidneys and also promotes calm mood
Contains glutathione, principal antioxidant to counteract free radicals
Anticancer, antiageing, supports immune system
Diuretic, supports kidney and liver elimination
Supports joint health
Rich in probiotics, which encourage healthy gut flora
Contains purines, so avoid if you suffer from gout

Serves 4 – 6

20 small – medium asparagus stems, chopped
1 shallot, chopped
2 leeks, chopped
1 celery stick, chopped finely
½ tbsp rapeseed oil
1 litre / 2 pints hot vegetable or chicken stock (homemade or supermarket, avoid stock cubes)
1 lemon, juiced

For the garnish

1 tbsp chopped chervil leaves

1. Heat oil in a large pan and cook shallot, leeks and celery till soft and translucent.
2. Add hot stock and bring to simmering point.
3. Add asparagus and cook gently for 3-5 minutes until just tender.
4. Cool a little before liquidizing in at least two or three batches.
5. Return to pan, heat to simmering point, add lemon juice and serve garnished with chervil.

SALMON SALAD NICOISE, SERVED WARM

This delicious warm salad combines Mediterranean flavours and nutrients which support thyroid gland, hormonal function and the cardiovascular system. It also contains minerals to ensure strong bones and antioxidants which protect against cancer and ageing.

Serves 4

2 red peppers, 2 yellow peppers, halved and seeded
2 tbsp extra virgin olive oil
1 tsp rapeseed oil for roasting peppers
4 salmon fillet, skin on
3 tbsp pine nuts
1 lb pack very small new potatoes
1 tbsp lemon juice
3 oz marinated anchovies, drained and chopped (reserve oil for dressing)
2 tbsp. small capers, rinsed thoroughly
1 small packet mixed dried seaweed (available from good health food stores)
1 small packet rocket leaves
1 small packet basil leaves, torn or shredded

1. Heat oven to 200 C, gas 7. Rub peppers with a little rapeseed oil, then place in large roasting tin, skin side up.
2. Roast for 15 minutes, then add salmon skin side down. Scatter with pine nuts and roast for further 10 minutes.
3. Soak seaweed in a little water for 3 minutes, then drain and squeeze out excess water.
4. Steam potatoes in their skins for 8-10 minutes until just tender, then cut into quarters.
5. Chop anchovies and place in large salad bowl with capers and reserved oil, olive oil and lemon juice. Mix thoroughly.
6. Take roasting tin from oven, remove skins from peppers when possible, then slice them. Add peppers, with any juice, to the salad bowl.
7. Add seaweed, rocket and basil to salad bowl and mix.
8. Remove skin from the salmon and flake fillets into small pieces with a fork.
9. Add it with pine nuts to the salad and serve warm.

GRAPES AND PEARS WITH ELDERFLOWER & MINT
Dessert

Fresh grapes, pears, elderflowers, local organic honey and mint are all known for their gentle qualities. When elderflowers are in bloom, this recipe provides the ultimate naturopathic support.

Pears and grapes are among the least likely foods to cause allergies.


Serves 4

225g /8 oz seedless grapes
2 ripe pears, cored and chopped
1 handful freshly gathered elderflowers, washed
1 tsp. local organic honey, optional
600 ml / 20 oz low fat, natural, bioactive yogurt
4 mint leaves, freshly chopped
1 tsp. grated lime zest
1 tsp ground cinnamon

For the garnish

4 extra mint leaves

1. Place elderflowers in a piece of muslin or linen and tie up to form a bag.
2. Place bag in a small saucepan and add sufficient water to just cover it.
3. Simmer gently for 15 minutes, then remove bag and discard flowers.
4. Continue to simmer the flavoured water until it has reduced down to approximately
1 tbsp, then add honey if desired and allow to cool.
5. Place grapes and chopped pears in serving bowl with elderflower concentrate.
6. Meanwhile, stir chopped mint, cinnamon and lime zest thoroughly into yogurt.
7. Serve grapes and pears garnished with mint leaves and with yogurt as a side dressing.

Roasted Yellow Peppers Stuffed with Quinoa and Green Olives

Vegetarian Main Dish

Yellow peppers take on a sweet, intense taste when roasted and make perfect shells for the quinoa filling which is dense in phytonutrients and earthy flavours.

This is a delicious, high protein, allergen free dish, so is of special value for those on restricted diets.

Quinoa, spinach / nettles, tahini and olives are all protein foods. Garlic, spring onions, tahini and nettles are of great value in treating allergic conditions. Together they contribute a great variety of phytonutrients including essential fatty acids, antioxidants, minerals and vitamins, especially calcium, iron, magnesium, phosphorus, potassium, sulphur, silica, zinc, vitamins A, B complex, C and E.

Serves 4


4 large yellow peppers, halved through their stems and only seeds removed
225g / 8 oz cooked quinoa
120 g / 4 oz bag young spinach leaves or equivalent young nettle and leaves and stems
12 green olives, pitted and chopped
½ tbsp rapeseed oil
1 small bunch spring onions, chopped
1 cloves garlic, crushed
1 tsp ground cumin
juice 1 lemon
1 tbsp tahini

For the garnish

1 tsp toasted sesame seeds

1. Preheat oven to 200 C / gas 6.
2. Place peppers on shallow, oiled roasting tray and roast for approximately 30 minutes, until soft and turning partially golden brown. Set aside.
3. Prepare quinoa according to instructions on packet (this is quick and easy) and place in large bowl.
4. Steam spinach or nettle leaves until wilted, approximately 5 minutes (protecting your hands against the stinging nettles by wearing gloves.) Press out all liquid and chop thoroughly.
5. Mix onion, garlic, chopped leaves and olives into quinoa.
6. Blend tahini with lemon juice and cumin and mix thoroughly into quinoa mixture.
7. Divide mixture between peppers and place in a oven 190 C / gas 5 for 20 minutes until completely heated through.
8. Garnish with toasted sesame seeds.

Salmon in Lemon and Ginger with Red Pepper Salsa

Red peppers are a rich source of vitamin C, as well as having a high antioxidant content. They have also been linked to a reduced risk of heart disease.

Serves 4

4 organic salmon steaks


For the marinade

grated rind and juice 2 lemons
1 tbsp. balsamic vinegar
3 tbsp. soy sauce (optional)
12 finely chopped spring onions
2 large garlic cloves, crushed
1 tbsp. freshly grated ginger root

For the salsa

2 red peppers, seeded and finely diced
1 mild red chilli, seeded and finely diced
1 cucumber, finely diced
2 tbsp. celery or fennel finely diced
juice of 1 lemon
3 tbsp. chopped fresh coriander

1. Marinade salmon for 1 hour.
2. Combine ingredients for salsa.
3. Strain marinade from salmon .
4. Heat grill to hottest setting and grill salmon steaks until golden and just cooked.
5. Transfer salmon onto warm plates.

Serve with a green salad, quinoa and reserved salsa. The quinoa may be cooked in fish stock or vegetable stock plus a little orange zest and juice, for 15-20 minutes until germ separates.

Garnish with fresh coriander, finely chopped.

Watercress and Broccoli Salad

Side dish

This is a powerful, highly nutritious and detoxifying salad .
The health benefits of watercress, in particular, are outstanding.

Watercress:
Supports respiratory system.
Suports liver function and detoxification.
Supports kidney function with its diuretic properties.
Helps fight against cancer and ageing.
Strenghtens blood, bones and tissues.
Purifies blood and promotes clear skin, healthy hair and nails.
Has strong antioxidant and antibiotic properties.
Has aphrodisiac properties.
It is rich in vitamins A, B1, B6, C, E and K, iron, calcium, manganese, phosphorus and zinc.

Serves 4

120 g organic watercress, washed and roughly chopped
8 freshly picked, young dandelion leaves (or spinach leaves) washed and roughly chopped
1 small crown broccoli, broken into florets
1 avocado pear, sliced
4 char grilled globe artichoke hearts, sliced and drained from oil, if marinated


For the dressing
1 tbsp. flax oil or olive oil
2 tbsp. lemon juice
½-1 small clove garlic, crushed

For the garnish
1 tbsp. finely chopped parsley

1. Steam broccoli florets for 3-5 minutes until barely tender, then refresh quickly under cold water.
2. Mix chopped watercress and dandelion leaves and place in salad bowl.
3. Add sliced avocado, artichokes and broccoli florets.
4. Blend tahini with garlic and lemon juice and dress salad.
5. Garnish with freshly toasted sesame seeds and fresh parsley.

Nettle Soup

Starter

Spring is the best time to enjoy this velvety green soup with delicate flavour.
If you have access to the countryside, choose a quiet and unpolluted area to search for the young nettle plants.

Protect your hands while gathering the tender, young leaves and stems. Be sure to wash the leaves carefully and cook them while very fresh.

Nettles support the body’s defence to allergens in conditions such as hay fever. Nettles are rich in iron and potassium and they cleanse, purify and fortify the blood.
Nettles contain a high proportion of silica and help guard against brittle bones, hair and nails.

As well as being rich in vitamins A and C, nettles are warming, toning and raise yang energy in the body.

Serves 4

1 tbsp. rapeseed oil
1 onion, chopped
1 clove garlic, crushed
2 sticks celery, chopped
450g / 1 lb potatoes, peeled and diced
225g / 8 oz tender, young nettles

For the garnish

4 tbsp. plain, low fat, bioactive yogurt, optional

1. Place oil in a large saucepan, then cook the onion, garlic, celery and potatoes over a low heat for approximately 5 minutes, stirring occasionally.
2. Add nettles and cook for a further 5 minutes, with the lid on.
3. Add 1 litre / 1¾ pints water, return to just boiling point, then reduce heat to lowest point and simmer very gently for approximately 15 minutes or until vegetables are tender.
4. Liquidise in several batches till smooth, then reheat and serve in warm bowls immediately.

Allergic Reactions

Around 30% of us suffer from allergies of some kind, whether it is hay fever, eczema or food intolerances with resulting allergic reactions, such as bloating and rashes.

When our body is under stress the liver has to work harder to do its job of detoxification.
Stress leads to dehydration which leads to further stress and toxicity.
Mast cells which line the gut are sensitive to hydration levels and are part of the chain of reactions that take place in the immune response.

When our body works effectively it protects us from invading organisms, without going into overdrive. An allergic reaction takes place when immune system misinterprets a normally harmless substance (such as grass pollen, cat fur, shampoo) as an invader. It responds by producing antibodies, which stimulate the release of saliva and histamine, causing inflammation and constriction of airways.

Histamine is metabolised by the liver, but if the liver is under stress this process will be less effective and the allergic reaction may persist.

The solution lies in stress reduction, keeping the body hydrated and following a diet that encourages healthy liver and bowel function as well as a strong defence system.