Академический Документы
Профессиональный Документы
Культура Документы
PARENTHOOD
BY
GABRIELA ROSA
Eat Your Way To Parenthood
By Gabriela Rosa
COPYRIGHT, 2008
By Gabriela Rosa
ALL RIGHTS RESERVED
ISBN-13: 978-0-5555555-4-5
ISBN-10: 0-5555555-4-0
You will also receive the FREE audio CD 11 Proven Steps To Create
The Pregnancy You Desire And Take Home The Healthy Baby
of Your Dreams a total value of $397!
iii
Gabriela Rosa can be contacted via
www.BoostYourFertilityNow.com
iv
Dedication
v
vi
About the Author
vii
viii
Acknowledgements
I would like to thank and dedicate this book to all those people who
throughout my life believed in me and for the lessons that made me grow
beyond my wildest imagination. There are so many people to mention
that this whole books would not be enough, however I would like to spe-
cially thank and acknowledge the following people:
Finally, my love to the future beneficiaries of this work and the gift of
lifethe babies I help bring into the world; through the loving intentions
and consistent efforts of devoted and caring prospective parents who are
touched by my message.
ix
x
Contents
Dedication ............................................................................................. v
Part 1 ...................................................................................................... 1
You (And The Generations After You) Really Are What You
Eat! .......................................................................................................... 8
What If I Dont Have Time For All This Healthy Stuff? It All
Takes Too Long! ................................................................................. 12
xi
Weekly Food Map Blueprint ........................................................... 18
GlutenThings to Avoid:................................................................. 35
xii
Dairy Substitutes ............................................................................... 36
Carbohydrates.................................................................................... 43
Protein ................................................................................................. 47
Doughnuts ........................................................................................... 53
Depleted Soil....................................................................................... 66
xiii
Nutritional Value of Foods .............................................................. 67
Pollutants ............................................................................................ 67
Bottled Water...................................................................................... 74
Juicing ................................................................................................. 75
xiv
Caffeinated Beverages ..................................................................... 87
Alcohol ................................................................................................. 88
Food Allergies..................................................................................... 89
Probiotics ............................................................................................ 91
Linseeds ............................................................................................... 91
Water .................................................................................................... 92
RECIPES............................................................................................ 101
xv
Dressing, Sauces, Marinades and Rubs ..................................... 203
Desserts.............................................................................................. 293
xvi
Introduction
O
ptimum fertility begins with the foods and nutrients that
go into your body. Wholesome, clean, unprocessed, un-
changed, additive-free foods are the primary building
blocks of cells, and provide the nutrients essential for the maturation of
the healthy sperm and eggs that will eventually become a healthy embryo
and child.
Everything you are exposed to, or do, for at least 120 days prior to a
conception attempt will have huge repercussions on your ability to con-
ceive, but even more importantly will dramatically affect your prospec-
tive childs healthy development. The good news is that you can make a
difference now!
From the outset, however, I must be clear that although every posi-
tive change is very important, each is but a single piece of the optimum
fertility puzzle. Only together can they generate the necessary synergy to
create profound and positive change. A whole person approach, taking all
the pieces of the puzzle into consideration, is the essential way to restore
and optimise natural fertility in men or women.
One of these important areas addresses the need to avoid toxic expo-
sure to chemicals such as pesticides in order to truly optimise a couples
fertility as well as safeguard the health of a prospective child, hence the
value of this book.
xvii
Fertility is not an isolated eventit is intrinsically connected with
emotional, whole body and even (believe it or not) spiritual health. The
body and the spirit are constantly striving towards balance, good health,
fertility, energy and happiness. The problem is that due to our hectic life-
styles, health compromises and poor daily choices, we often overlook the
basic requirements for incredible health and optimum fertility.We only
take care of ourselves when something breaks down rather than making
daily choices that maintain our most precious possession to the absolute
best of our ability.
xviii
I have guided many couples using this approach and it has proven
very successful for overcoming fertility problems, preventing miscarriag-
es and increasing the chances of taking home a healthy babypreventing
miscarriages and malformation (even for older couples). However this
is not its only application, it is also a vitally important approach for any
prospective parents who simply wish to prepare for the healthiest pos-
sible conception and baby, giving a child the best possible start in life.
My patients are proof. I remember one couple who had had many
complications and two stillbirths prior to seeing me. They implemented
my recommendations and went on to have a healthy baby. They summed
it up best when they said: A healthy baby is a hope, not a promise.
Hope must be underpinned by specific actions and positive preparation
and even then, it is not entirely in our hands. But knowing weve done
our part and the very best we could mean we can now relax. Helping you
do your part, and the very best you can, towards fulfilling your dream of a
healthy baby, is what this book is all about.
In this volume you will find quick, easy and versatile recipes to help
your progress towards wholesome eating in order to boost your fertility
and in the process optimise the health of your prospective child, even
before conception. A large body of research shows that eating a healthy
diet with low glycaemic carbohydrates, plenty of good quality protein and
a hearty quantity of unprocessed (preferably organic) vegetables is the
best way to maximise fertility.
xix
eating dairy foods), you should completely avoid them. Simply omit them
from the recipes or, where appropriate, dairy can be replaced with natu-
ral, unsweetened coconut cream. In order to obtain adequate calcium,
this is one of the times in your life when nutritional supplementation
with a calcium tablet will be your best insurance policyspeak to your
healthcare practitioner before starting on any new health regimes.
I hope you enjoy your creations! Remember to have fun with them
and, most importantly, use these recipes as a guide to your new way of
eating. I encourage you to always be on the lookout for similar recipes
that fit the wholesome, clean, additive free criteria, based on vegetables
and protein. It will change your life, health and fertility in more ways
than one!
Gabriela Rosa
aka The Baby Bringer
BHSc, ND, Post Grad NFM, DBM, Dip Nut, MATMS, MNHAA
www.BoostYourFertilityNow.com
xx
xxi
xxii
Part 1
Will Dietary and Lifestyle Changes
Really Help To Make Me A Parent?
I
rrespective of your medical history, how you arrived at this
point, or your future conception plans, you can and will benefit
from implementing this dietary information to the best of your
ability for at least the 120 days required for the maturation of the egg and
the formation of the sperm before a healthy conception can take place.
Regardless of whether you are aiming to overcome fertility problems, or
simply would like to do everything you can to have the healthiest baby
possible, this is the surest way to realise your dreams.
1
Gabriela Rosa
your partners egg or sperm today is the result of what has happened in
your lives up to this point, but of even more importance is everything
that happens in your life and immediate environment in the 120 days
directly preceding conception. The health of your egg or sperm four
months from now is the direct result of your actions and lifestyle, as well
as your physical and emotional environments, from this very moment
forward. A prospective child will inherit the lowest common denominator
of both parents health state, so your optimum health, 120 days prior to a
conception attempt becomes your childs greatest gift.
You may think that 120 days is too long, or not long enough, for
youand you may be right. However, here are some facts: four months
is the minimum amount of time necessary to truly effect change in the
human body. Red blood cells, the egg, and sperm take approximately
120 days to mature. Throughout that time it is essential that the correct
building blocks, such as nutrients, oxygen, antioxidants, good fats and
proteins, are present to ensure the best possible outcome. The absence
of toxins and environmental poisons such as alcohol, heavy metals,
cigarettes, recreational or prescription drugs, pollution, chemicals and
the like will also be essential, and the combination of all these factors will
have a direct impact on your familys lifefor the rest of your and their
existence. So, in the grand scheme of things, what is a mere 120 days?
2
Eat Your Way To Parenthood
are clear. You may just need to keep reminding yourselfthe sacrifices
are not forever but the possible benefits are. The chances are great that if
you do embrace the task at hand and make the necessary changes, these
small sacrifices will become a part of you and your new life, consolidating
the habits conducive to the health and happiness of a growing family.
This is my sincere wish for you. So, the best way to look at the changes is
as good training and preparation for the future.
3
Gabriela Rosa
4
Eat Your Way To Parenthood
Our life lessons are another reason why, in spite of everything, some
couples will conceive and others simply do not. Trust and know that you
are being assisted and taken care of and that although sometimes it may
be extremely difficult to understand the reasons, or even the purpose,
for your current situation, simply hold the positive intention in your
heart that it is all part of a loving, learning experience for you and that
everything is the way it needs to be right now. Taking positive action with
this information will help you do just that.
5
Gabriela Rosa
Now, did every single, deserving couple take home their much
hoped for and cherished baby? The simple answer is: a small percentage
did not. However, what every single one of my patients gained from
the experience, regardless of the outcome was amazing wellbeing,
vibrant health and in most cases a happier relationship with their
partner. Another of the great gains from the journey they shared was
the knowledge that they had done EVERYTHING they couldand they
werent the reason why having a baby didnt happen for them. Also they
now feel free to pursue other aspects of their lives, happy in themselves
and in the knowledge that they gave it their all, in the best possible way.
They dont need to wonder: What if? and their health has reached levels
they previously only imagined possible. Above all, they have peace of
mind.
6
Eat Your Way To Parenthood
7
Gabriela Rosa
8
Eat Your Way To Parenthood
With so many fads and trends telling us what and what not to eat, it
is no wonder there is so much confusion about food. However, when we
boil it down, the recipe really is very simple. Fresh, live, unprocessed,
organic and biodynamic food is HEALTHY food and that is what we
should be eating!
9
Gabriela Rosa
I am sure you will remember a time when you were so hungry you
could hardly think straight. You were so hungry that the first thing
that appeared in front of you was devoured in seconds, with little
consideration of its nutritional content or how good it was for your
health? Right? Right. If this only happened at one mealtime a week, it
would not be much of an issue. But that is not always the case. Often,
even before the day starts, we are already behind in the food stakes.
You know those peoplethe alarm goes off and they hit the floor
running. They pick up a coffee and sugary muffin at 11am, some
McDonalds for lunch, a chocolate bar for a bit of energy at 3.30pm and
takeaway for dinner, and they repeat that pattern over and over again.
One day they wonder why they are not feeling so great all of a sudden.
Their bodies simply refuse to co-operate (because of the previous
constant abuse).
10
Eat Your Way To Parenthood
More and more research shows that what we eat not only directly
correlates to how fertile our bodies will be, but also dictates the health
of our offspring and subsequent generations. When considering healthy
eating it is very important to factor in food allergies and how they impact
on you, your ability to conceive, your pregnancy and the health of your
offspring. Your immune system and fertility are closely related. In fact,
more and more studies are discussing the concept of immunological
infertility. One of the causes of immunological infertility is food allergies,
which illustrates the profound effect of food on our ability to conceive
and maintain a healthy pregnancy. Since more than 65% of our immune
system lives in the gut it is no wonder how much food impacts our
health and fertility.
11
Gabriela Rosa
So, constant immune assault from toxins or allergens may turn the
body against itself, leading to auto-immune antibodies and conditions
that affect fertility. The mere possibility of this leads me to recommend to
my patients that all known allergens be totally avoided in the important
time prior to conception and during pregnancy. The message is simple:
Why should you risk it? Your general health will be so much better off
anyway.
Checking for food allergies is vital because they are so prevalent (see
below):
Most Common
Prevalence
Food Intolerances and Sensitivities
Dairy
~75% 3 in 4 people
(including lactose intolerance)
Yeast
~33% 1 in 3 people
(e.g. Candida infections)
Gluten
(including wheat intolerance and coeliac ~15% 1 in 7 people
disease)
1 in 100
Miscellaneous foods ~1%
people
12
Eat Your Way To Parenthood
Source: www.foodintol.com
The most conclusive way to find out whether you have allergies or
not, is by having a comprehensive food allergy test, with a referral from
your health care practitioner. Most basic (i.e. dairy, gluten eggs) allergy
tests are too basic to show you the entire picture so it is important
that you find a practitioner who knows how to order and interpret
comprehensive tests (90+ foods), or you may waste your money and lose
the opp0rtunity to transform your health. If you choose to have a food
allergy test you should only begin avoiding the foods you think, or know,
you are allergic to AFTER you have completed testing. Otherwise, your
allergens may not show up in the test and you will not have an accurate
report on which to base future eating habits.
Time just isnt something you can create more of, but it is something
you can organise according to your priorities, just like your clothes. If
13
Gabriela Rosa
you took all your clothes out of your wardrobe and then threw them back
in without folding or organising them, you would find that there wasnt
enough room for them. However, if you neatly sorted, hung, folded and
organised the pieces you wanted (those that fitted your shape, image and
priorities) you would find that it was even possible to make extra room
because you reassessed what you still want to wear and what no longer
serves you.
With such an experience over many years, starting from a young age,
14
Eat Your Way To Parenthood
Although your experiences may not have been quite as intense, you
might still be in a bad eating zone where you will stay until something
dramatic happens, that big wake-up call, such as finally acknowledging
that your body is not working the way it should, or becoming really sick.
The great news is that you dont have to wait for the worst, you can start
loving healthy food now and your body will reward you with improved
health, fertility and wellbeing.
15
Gabriela Rosa
One thing that can instantly revolutionise about the way you nourish
your body is to plan and organise your meal schedule ahead of time. By
that I dont mean any old I might steam some vegetables tomorrow
night for dinner type of planning, but a proper schedule of everything
you plan to eat and drink throughout your entire week. It will have a
tremendously positive impact on the sustainability of you commitment to
improved eating habits.
I can already hear some people saying, You cant be serious? Well,
I am very serious. The reason I suggest this to every patient, as well as
practising it in my own life, is because the benefits are incredible. Once
you begin, you will see how much it helps to improve every aspect of
your life. It will give you more time to do things you enjoy, you will spend
less time grocery shopping, you will spend less time in the kitchen and
you will know you are eating healthy food. You will also save money
on your grocery bills and no longer waste it on food going off in your
fridge. And then there are the direct health benefits of improved energy
and concentration, better immune function and weight normalisation
(very important for optimum fertility in both men and women). Simply
by knowing what, when, and how much you are going to eat, and, most
importantly, by having it there when its time to eat it, you will overcome
the most common mistakes when it comes to healthy eating.
You dont have to worry about missing spontaneity when you have
a planbelieve it or not, our brains relish the security of knowing what
our next meal will be and that it is just around the corner. Its a welcome
change from the eating habits of our hunter-gatherer ancestors, who
were constantly under physiological stress from not knowing when,
or what, the next meal was going to be. Even though life has changed
significantly since then, our bodies still respond in very much the same
way to something they perceive as being a stressful situation, and
16
Eat Your Way To Parenthood
You can still socialise and go to your favourite restaurants, you just
need to plan for itafter all, we should eat 90% for the body and 10% for
the soul, so we just need to make sure that the 10% is actually 10% and
does not unwittingly become 90%. So, this whole idea of planning and
organising ahead of time will simply keep you on track with the certainty
that you are (trulynot just in your imagination) doing the best for your
health when it comes to what you eat.
Keep in mind that any change in routine will take a little getting used
to, so dont despair if your wonderful plan does not flow smoothly to start
with. Give yourself a good few weeks (at least six) to adapt to your new
way of life before deciding that you are just not cut out for this. It may,
indeed, turn out that this approach is not for you. Im the first to admit it
17
Gabriela Rosa
is not for everyone, but have seen enough patients to know that it works
really well for around 90% of people.
So, lets begin! Pick a day of the week when you have a spare 30
minutes to completely focus on your task in one sitting. There are four
steps: 1) Choose your recipes; 2) Make your shopping list; 3) Plot your
recipe/meal choices for the week on your food map blueprint (either on
a piece of paper or computer spreadsheet) and finally; 4) Stick your plan
on your fridge and follow it.
Starting with step number one, you need to consider your partner/
familys food preferences and decide what kind of meals you would like
to have in the week ahead. It is always a good idea to choose your recipes
based on the seasons. Choose nine recipes you really like. You may want
to divide them into three breakfasts, three lunches and three dinners
but if you generally take leftovers for lunch and like to have a different
dinner every night, thats OK toojust pick what suits you and your
family. As long as you are eating at least nine different meals in the week,
you will have enough variety. When most patients first come to see me,
they are eating the same breakfast and lunch (often leftovers) every day,
and maybe three or four different dinners. So, nine different meals a
week is a great way to add more variety. Variety reduces your chances of
developing food allergies, because the body starts to see food compounds
as foreign threats when they are constantly present in large quantities
within the system. Eating a variety of foods also means you are exposed
to a greater variety of nutrients and beneficial food compounds, all of
which are essential for your general health and fertility.
Once youve chosen your nine meals for the week you can make a
18
Eat Your Way To Parenthood
19
Gabriela Rosa
Breakfast
Morning
Tea
Lunch
Afternoon
Tea
Dinner
Supper
The fabulous thing about this task is that you will be able to keep
the chart forever as one of your healthy week examples. If you repeat
the process three more times, you will have a full months healthy eating
blueprint, including shopping lists, recipes and everything you need to
follow a super healthy eating regime without any fuss. All you have to do
is keep rotating your weeks and you can have a whole year without being
bored! If you enjoy changing your meals with the seasons, repeat the
process for each major season and you are well and truly set for life!
Even though freezing your food is not ideal, I would certainly prefer
that my patients defrosted a frozen home-cooked meal in a pot on the
stove (or in an oven on low temperature), rather than order pizza for
dinner because there was nothing else available. The simplest way to
20
Eat Your Way To Parenthood
make sure you are always eating well, and that you are not spending
your entire week preparing for it, is to batch cook. Simply put, it means
organising yourself to cook a couple of meals in advance. It may not
necessarily be things that you can freeze. It might mean that you wash
and chop up vegetables for a salad that you will eat on Monday and
Tuesday, or pre-prepare vegetables you are going to roast on Wednesday
a day in advance.
Wash your fruit and vegetables when you get them home from the
shops or marketsit will cut down on your food preparation time later
and is essential to avoid over-consumption of pesticides, herbicides and
heavy metalsall which affect your health, fertility and the health of your
prospective child.
Invest in good quality glass (Pyrex) containers with lids. They keep
food better and the alternative, plastic containers, leach into food, and
may cause hormonal imbalances, leading to fertility problems.
Always make sure you have some lifesavers in your freezer! I dont
mean lollies, I mean food you can quickly defrost on the stove-top if you
dont have time to prepare anything else.
21
Gabriela Rosa
There is so much information out there regarding diet that its easy
to get confused about what to eat and what not to eat. However, in truth,
it is actually very easy. I always tell my patients something simple, yet
effective: Base your meals on non-starchy vegetables and good quality
protein. Period.
22
Eat Your Way To Parenthood
tend to elevate blood sugar levels, which can have a negative impact
in insulin resistance situations, and similarly tend to be allergenic and
inflammatory, all factors, which could negatively impact fertility. This
does not mean you will never eat grains again (unless your food allergy
test reveals this is necessary) but your fertility will certainly benefit the
more you abstain.
Your mum was absolutely right when she told you breakfast is the
most important meal of the dayit is! What you eat for breakfast will
affect your energy levels, your mood, and your concentration throughout
the entire day. People are often surprised when I tell them that by having
a healthy breakfast with a good serving of quality protein they will not
have energy slumps in the afternoon. When they try it out for themselves,
they are amazed! Nothing sets the tone for your body during the day in
quite the way breakfast does.
23
Gabriela Rosa
because the process of digesting food increases core heat in your body,
your metabolic rate is increased and weight control is achieved more
easily.
If you are not hungry within three hours its because you ate too
much for your previous meal. If you are ravenous, you either didnt have
enough protein and good fats in your previous meal, or your portion size
was too small. All you need to do is adjust accordingly.
You will know about it. Maybe not immediately, but it doesnt take
long and the decline in wellbeing, energy, concentration, focus, and mood
and the increase in stress, irritability, hormonal imbalance and weight
gain will be hard to miss. Skipping a meal is the surest way to stress your
24
Eat Your Way To Parenthood
body out and make it store fat (in preparation for imminent starvation
the body doesnt know that the next meal is just around the corner). All
in all, not the best scenario for maintaining peak health and absolutely
the last thing you want when trying to optimise fertility and have the
healthiest possible baby.
You now have your great food planner and menu organised. You
know what to eat and why. However, theres no use cooking up all this
great, healthy food if you are not going to eat it. Unless you take it to
work, or when you go out, it will just go off in your fridge and you will
end up throwing it away. What a shame that would be! The simplest and
easiest way to ensure you reap every possible health benefit is to take
your food with you. This is surprisingly easy if you have a small cooler in
which to put it.
Many years ago, when I first started doing this, I said to the person
recommending it, You cannot be serious! but I had a very specific and
important health goal to achieve. So, despite my great initial reluctance,
I gave inand I must admit Ive never looked back. This one positive
habit is what keeps me going. It is essential that you never under-
estimate the power of good, nutritious food in all areas of your life. It is
amazing how much it can affect your moods, concentration, focus and
ability to achieve your health and general life objectives.
25
Gabriela Rosa
down food, both mechanically and via the action of enzymes in the
mouth. Yet, for many people, chewing is one of the most under-done
aspects of eating for a healthy and fertile body.
How much should you chew? There is no magic number but the aim
is to make sure you chew your food until it almost becomes liquid in your
mouth. This is the optimal scenario. Chewing every mouthful about 30
times should get you close. This will result in better digestion and better
absorption of nutrients.
When your head hits the pillow, digestion in the stomach should
pretty much be over. When this fails to happen, uncomfortable symptoms
are the result:
Over-active dreams;
26
Eat Your Way To Parenthood
All of these will (in one way or another) impact on the health of eggs
and spermeven if right now they seem unrelated. Ensure you finish
your last meal at least three hours prior to going to bed and you will be
another step closer to improved health and fertility.
The body is a vital machine that requires certain factors and building
blocks to work at its best. Refined foods and sugar, for example, make the
body work less effectively. Processed foods of almost any type are best
avoided! They can be recognised because they are often unrecognisable.
A simple but effective example is the humble corn chip that, I am sure
you will agree, bears absolutely no resemblance to corn whatsoeverand
some of the ingredients in there simply do not belong in the body.
Highly processed, most corn chips are high in artificial additives such as
colourings, flavourings, preservatives, saturated and trans fats (shown
to inhibit ovulation) and of course low in nutrients and water. They
are a great example of what we can call dead foods. Such foods cause
hormones to be out of balance, and deplete nutrients because the body
has to invest its own (often already depleted) nutrient stores in order to
digest them.
27
Gabriela Rosa
For example, an apple represents one step from the field to your table. It
is instantly recognisablethe way you see it on the tree is how you hold it
in your hand and eat it. On the other hand, an apple pie or cherry strudel
is quite a few steps removed from the original productand it looks it. It
isnt simply a few sheaves of wheat, creamed milk, a few pieces of cane
sugar and some chopped-up fruitthere is a whole lot more processing
involved! Processed foods and their derivatives (including simple and
derived carbohydrates such as refined flour, sugar, white bread, rice,
potatoes, and pretty much anything made from those ingredients) have
a negative impact on blood sugar levels. This, as you know, can have
a detrimental effect on your focus, concentration, moods, hormonal
balance, energy, nutrient levelsand of course your fertility and the
health of your prospective child.
Now you may be thinking WHAT? So I cant have any of the foods
I love? Things are not quite as drastic as thatNEVER is a long time.
Remember the 90% for the body and 10% for the soul equation? The
problem with most people is that the equation becomes reversed and
they are eating 10% for the body and 90% for the soul, or when things
are not quite as bad, they have a 50-50 split, which is still not the ideal
scenario for a healthy body and optimum fertility. If you do allow just
that 10% for the soulheres what we are talking about: You are following
the recommendations and eating every three hours, fitting in five meals a
day, 35 meals a week, and 10% of that is three to five meals. Lets round
off this number because we are aiming to increase your chances of having
the healthiest possible baby. Less (junk food) is more (fertility). Lets say
you choose to have a maximum of three free meals a week. For 32 of
your 35 meals you are immaculate and then, for your 10%, or three meals
a week, you simply eat whatever you want (but this does not include
drinking alcohol). You will have great benefits, including your sanity,
and you can still enjoy your life. Many patients say they do not want their
whole life to stop because they are trying to have a babyalthough some
things have to change, or you will not gain the result you are seeking.
28
Eat Your Way To Parenthood
However you can still have a little flexibility (and naughty enjoyment) in
your eating throughout the process, if you follow these proven guidelines.
If you are eating as nature intended, you should have no need for
man-made packaging, which can be very detrimental to your health and
fertility (as well as the environment). Fruits and vegetables come in their
own perfect packages. Meat does present a little more of a challenge. Just
do the best you can and only buy meat youll be eating straight away.
Store leftovers in glass containers (it is OK if the lids are plastic, as long
as they are not touching the food).
29
Gabriela Rosa
Most nutrients are damaged by heat but all cells, and their building
blocks, are destroyed by microwaves. Microwave ovens damage and
destroy food moleculesparticularly fats, protein, vitamins and
mineralswhich are essential for making hormones and cell membranes.
Good-quality building blocks are needed for general body maintenance
and the healthy development of a new, growing one. When food is
subjected to microwaving (even for a mere 10 seconds, or only for heating
or defrosting), it is damaged to a level that renders a good part of its
otherwise useful components unusable by the body.
30
Eat Your Way To Parenthood
A Word On Vegetarianism
Most vegetarians eat badly, even when they try to eat well. I know,
because I was a vegetarian for 12 years. When you are a vegetarian you
have to be super conscious of what you are putting in your mouth. Its
incredible, but most vegetarians dont even eat vegetables daily. They
rely mostly on carbohydrates and starches as their staples, contrary to
31
Gabriela Rosa
what one would think vegetarians would eat. I became a vegetarian when
I lived in Germany. In 1996 there was a contamination scare over meat
coming from Chernobyl. I decided, since they didnt know which meats
were contaminated and which were not, that it would be best to avoid
them all. Therefore, I did. When I left Germany a year later, to go back to
Brazil (which has some of the best meat in the world) I was too far into
my vegetarian beliefs to go back to eating meat again. For the next 11
years, and another cross-continental move (back to Australia), I didnt.
Soon after, the glycaemic index became the latest craze and as a
practitioner of course it made sense. So I followed it and definitely
noticed an improvement. Progress was slow but my insulin and blood
sugar irregularities had improved out of sight. I was happy with that.
32
Eat Your Way To Parenthood
Mass wise, every cell in the body is approximately 50% fat and
50% protein, both of which the body prefers animal sources. Of course
different body types have lesser or greater needs depending on its
makeup. The most easily assimilated fatty acid for cellular repair and
brain function is DHA from fishalthough this does not mean you should
be eating only fish and you need to ensure that the fish you eat are small,
deep-ocean fish, and that you do not eat fish more than twice per week to
decrease the possibility of contamination with polychlorinated biphenyls
(PCBs), by-products of industry and heavy metalshence the importance
of DHA supplementation. In addition, the most complete form of amino
acids, the building blocks of every cell or function in the body, are found
in animal protein. To build and repair cells, as well as make hormones,
(which are essential for the hormonal balance that ensures optimum
fertility) vegetables are not enough.
33
Gabriela Rosa
Avoid dairy, as well as all gluten and soy (see The Dangers of Soy
below);
34
Eat Your Way To Parenthood
35
Gabriela Rosa
36
Eat Your Way To Parenthood
Eating mostly (100%) gluten-free and (at least 95%) dairy-free is very
important for optimum fertility, even if you are not (knowingly) allergic
to either. Most people react to the proteins in these foods and research
shows that both gluten and dairy can be inflammatory for the digestive
and reproductive systems. This can decrease ovulation potential in
women, and reduce reproductive health in both men and women, as well
as lead to miscarriages.
You can have a little sheep or goats milk, if you are not allergic to
dairy. Because the protein particles in these foods are smaller than cows
milk proteins, they are less allergenic, and therefore may be slightly less
problematic for people with dairy and lactose intolerances. However, if
you do have a confirmed gluten or dairy allergy or sensitivity, for the sake
of your fertility and the health of your prospective child (who can inherit
not only your beautiful eyes, but also your allergies), it is essential that
you achieve a 100% gluten- and dairy-free eating style.
37
Gabriela Rosa
GlutenThings to Avoid:
Baking powders (some)
Barley
Beer, stout, lager
Bulgur
Cereals (some)
Couscous
Flour: bread, brown, durum, granary, strong, and wholemeal
Grain spirits
Gravy cubes and mixes
Hydrolysed vegetable protein
Mustard powder (some)
Oats*
Pasta
Rye
Semolina
Soy sauce and shoyu tamari
Spelt
Starch and vegetable starch
Stock cubes
Suet in packets
Triticale
Wheat
Wheatgerm
Cloudy lemonade
Curry mixes
Dried meals
Ginger beer
Hot chocolate mixes
Ice cream
38
Eat Your Way To Parenthood
Instant coffee
Prepared meats (bolognaise, deli meats, ham, etc.)
Rice paper
Sauce mixes
Soup
Amaranth*
Arrowroot
Bean flours
Buckwheat*
Corn (although high glycaemic)
Fresh fish, fruits, meats, and vegetables
Millet*
Quinoa*
Tapioca
39
Gabriela Rosa
Dairy Substitutes
Calves are designed to drink cows milk, but considering that a baby
cow grows at about seven times the rate of a baby human, its easy to see
why its not all that good for humans. Also, after about two years of age,
many humans stop producing the enzyme lactase, which digests lactose,
a sugar found in milk. Not surprisingly, many people are allergic to dairy.
For those affected, it is best to also avoid all other sources of dairy such
as sheep or goats milk. If you are not allergic, in order to optimise your
fertility, avoid dairy products 90-95% of the time. If you do choose to eat
some, I highly recommend that you choose goat or sheep sources, which
tend to be less allergenic due to their protein molecules being smaller
and more similar to human breast milk.
The only other real option is almond milk which is packaged and sold
in a tetra pack, but the outside is cardboard and the inside is lined with
aluminium, which makes the commercial variety no longer an option.
However, you can make your own almond milk quite easily. Heres how:
40
Eat Your Way To Parenthood
Ingredients:
500g organic almonds (or walnuts)
1L of clean, fresh, filtered water
Method:
Soak almonds in the water overnight. In the morning blend
almonds really well, then use a piece of cheesecloth to strain, or,
for extra nutrition, use as is.
You can use the remainder of the almonds in soups and
smoothies.
Broccoli 114mg
Tahini 140mg
Milk 119mg
41
Gabriela Rosa
Heres a little revision, and some great tips, to help you digest and
assimilate your food more completely and make better building blocks
for healthy sex cells, which eventually could create a perfectly well-
formed, balanced and healthy little person.
Avoid microwaves.
42
Eat Your Way To Parenthood
Eat only fresh, organic fruits that are in season, but do not have
more than 2-3 pieces daily;
Ensure your foods are fresh and as close to their natural state
as possible. Do not eat anything that comes out of cans, boxes,
wrappers, packages etc. In other words, avoid most branded
products. This will eliminate much of the worry about how
healthy pre-packaged things really are, whether they contain
harmful additives, and so on
43
Gabriela Rosa
Do not fry or boil your foods, as this damages all nutrients and
can dramatically reduce your fertility;
Ensure any meat you prepare for eating is well cooked and
NEVER eat raw fish (or raw meat) as the infections they can carry
can mean big problems for your fertility;
44
Eat Your Way To Parenthood
If eating fish you are best to choose small, deep-ocean fish (but
definitely not coastal). Some good options include: wild salmon,
trout, sardines, herring, John Dory, halibut, monkfish, and red
snapper;
Avoid all other foods to which you suspect you are allergic.
45
Gabriela Rosa
When shopping for groceries there are two things you can do that
will further ensure your success in the eating department:
46
Eat Your Way To Parenthood
last class of nutrients, water, provides the medium that enables those
functions. Ensuring macronutrient balance is essential for healthy
metabolic processes, which aid and optimise fertility. A healthy fertility
diet should comprise approximately 30% carbohydrate, 40% protein and
30% good fats. Whenever possible, your food should be organic for best
results.
Carbohydrates
Carbohydrates give foods their sweet taste and provide the body with
most of its energy. Whatever is not used immediately will be stored in the
liver and muscles as glycogen, with any surplus becoming fatty tissue.
There are three main types of carbohydrates: sugars, starches and fibre.
Simple carbohydrates
These are the most basic carbohydrate structures and are mostly
sugars. The two forms are monosaccarides (containing one sugar
or saccharide unit) and disaccharides (containing two sugar units).
Monosaccharides of nutritional importance are glucose, fructose, and
galactose.
47
Gabriela Rosa
Complex carbohydrates
48
Eat Your Way To Parenthood
To enjoy these benefits, the aim is to keep the glycaemic index of the
foods you eat below 55. Eating low glycaemic index carbohydrates is not
difficult and does not require any extra thinking if you are basing your
meals on non-starchy, organic vegetables and protein.
49
Gabriela Rosa
Protein
50
Eat Your Way To Parenthood
skin, nails, and hair. Protein is also an important part of cell membranes
and blood (e.g. haemoglobin). Enzymes, which act as catalysts for
chemical reactions in the body are also proteins, as are antibodies, the
collagen in connective tissue, and many hormones, such as oestrogen
and testosterone, which are vital for optimum fertility and a healthy
pregnancy.
51
Gabriela Rosa
Good fats and fertility go hand in hand. Apart from lubricating body
surfaces, insulating the body from the cold, carrying fat-soluble vitamins
(A, D, E and K), storing energy and being a major component of cell
membranes, good fats and cholesterol are components of the steroid
hormones responsible for appropriate hormonal levels and optimum
fertility. Hence, fats and oils are important in the diet. They are the most
concentrated form of food energy, contributing about nine calories/gram,
as compared to about four calories/gram for carbohydrates and proteins.
Fats make a meal more satisfying by creating a feeling of fullness, as well
as delaying the onset of hunger whilst helping to balance blood sugar
levels.
52
Eat Your Way To Parenthood
Lipids are present in all living cells, but the proportion varies from
tissue to tissue. Triglycerides accumulate in certain areas, such as in
the fatty tissue in the body, where they represent a form of energy
storage. The more complex lipids occur closely linked with protein in the
membranes of cells and are needed for their formation and the synthesis
of hormone-like compounds which regulate many important functions
in the body. More active tissues generally have a higher complex lipid
content; for example, the brain, liver, kidney, lung, and blood contain
the highest concentration of phospholipids, hence their importance in
fertility and in the development of the embryo.
For the purposes of a healthy diet and fertility, the best fats to
consume are the omega 3 fatty acids found in small, deep-ocean fish
such as sardines, salmon, trout, blue-eyed cod, herring and the like
although additional omega 3 supplementation offers many important
53
Gabriela Rosa
Food is meant to nourish the body and optimise health, which in turn
has a positive impact on fertility. Some of the things we eat do not fulfil
these essential guidelines; have no nutritional value and in fact poison
and harm our health and fertility. If you wanted nothing more than
simply be as healthy as possible, you would need to do your very best to
avoid these damaging so called foods, but since your aim is to achieve
a healthy conception, avoid miscarriages, have a healthy pregnancy and
a truly healthy babyyou must do your very best to steer way clear of
these. Ideally forever! And as a friendly suggestionwhatever you do,
never willingly introduce them to your children.
54
Eat Your Way To Parenthood
Anything that is fried, even a vegetable, has the issue of trans fat
and the potent cancer (and other diseases including infertility)-causing
substance acrylamide.
Foods that are fried in vegetable oils such canola, soybean, safflower,
corn, and other seed and nut oils are particularly problematic. These
polyunsaturated fats easily become rancid when exposed to oxygen and
produce large amounts of damaging free radicals in the body. They are
also very susceptible to heat-induced damage from cooking. What is not
commonly known is that these oils can actually cause and dramatically
contribute to ageing, clotting, inflammation, cancer and weight gain.
55
Gabriela Rosa
Seafood is loaded with toxic mercury and PCBs, and shellfish such
as prawns and lobsters can be contaminated with parasites and resistant
viruses that may not even be killed by high heat. These creatures,
considered scavengers of the sea, consume foods that may be harmful to
you.
56
Eat Your Way To Parenthood
Doughnuts
Doughnuts are fried and full of sugar, white flour and trans fat.
Store-bought doughnuts are made up of about 35% to 40% trans fat, and
remember every 2% increase decreases fertility by 73%, according to the
Harvard study previously discussed). These trans fats have been linked to
many diseases, including cardiovascular disease, cancer and infertility!
An average doughnut will give you about 200 to 300 calories, mostly
from sugar, and very few nutrients.
Eating a doughnut is one of the fastest ways to ruin your day. It will
upset your blood sugar levels, leading to irritability, mood swings, energy
slumps and poor concentration, and you will soon be even hungrier than
you were before you ate it.
Soft Drinks
One can of soft drink has about 10 teaspoons of sugar, 150 calories,
30 to 55 mg of caffeine, and is loaded with artificial food colouring
and sulphites. The diet varieties are also problematic as they are
filled with harmful artificial sweeteners such as aspartame and others
that have been linked to many health problems, including infertility,
malformations and miscarriages.
57
Gabriela Rosa
You may be saying, Fine, I already know sugar is not good for me
but I CANT HELP IT! I just have to eat it. One of the main reasons for
this is that sugar is INCREDIBLY addictive. The more you eat it, the more
you want to eat it and the never-ending cycle goes on. There are a few
good reasons why intense sugar cravings happen: nutrient deficiencies
(particularly chromium, magnesium and zinc), unbalanced meals (i.e.
not including enough fats and proteins), skipping meals, irregular eating
times, consuming sugars and sweet foods daily (habit) etc. These are all
physical reasons and there are probably as many, if not more, emotional
reasons why we consciously or unconsciously perpetuate the cycle. There
are the feelings we attach (or have attached whilst growing up) to eating
sugar, such as feelings of comfort, security, love, and so on. Such feelings
may have been established because of pleasant experiences you had
around eating sugar, or because sugar was your main form of positive
reassurance. Regardless, now is the time to separate such feelings from
the act of eating sugar, which does not serve you well.
58
Eat Your Way To Parenthood
Excerpt from Lick The Sugar Habit, by Dr. Nancy Appleton (www.
nancyappleton.com)
59
Gabriela Rosa
60
Eat Your Way To Parenthood
61
Gabriela Rosa
62
Eat Your Way To Parenthood
63
Gabriela Rosa
64
Eat Your Way To Parenthood
True False
65
Gabriela Rosa
Genetically modified foods have not been proven safe for human
or animal consumption, yet they continue to be sold in supermarkets
worldwide. The use of genetically modified food is a subject of enormous
global controversy. The GMO industry is mostly unregulated and
labelling is not compulsory in many countries. As a result it is believed
that as much as 75% of processed foods contain ingredients from
genetically modified organisms, without consumer knowledge or consent.
66
Eat Your Way To Parenthood
The most important thing for you to remember is that you want to
be as far away from the above substances as possible. The best way to
do this is to replace all your cooking pots, pans, skillets, kettles and all
cooking utensils. Choose either ovenproof or heatproof glass, enamel-
coated cast iron (such as Le Creuset) or, for cooking utensils, wood,
bamboo or similar. You usually get what you pay for when it comes to
excellent cookware, but this type of quality, if used with care, can be
passed along for generations!
Cast iron cookware has been used for 3,000 years with proven safety.
Firstly used in China to cook rice, this durable kitchen staple is the best
choice for healthy cooking and optimum fertility. In the past, lead (a
potential cause of infertility, miscarriages and malformations, amongst
many other health problems) was used in the glazes for enamelled cast
iron pots but this is no longer the case (ensure your pots have been
manufactured post-1990, just to be 100% safe). Lead is still used in some
glazes for ceramic or slow-cooking pots, so beware.
67
Gabriela Rosa
68
Eat Your Way To Parenthood
69
Gabriela Rosa
Depleted Soil
Conventional cultivation methods, reliant on pesticide and herbicide
use, without appropriate crop rotation can lead to depleted soils. When
the soil becomes depleted it is unable to supply minerals and other
nutrients to the plants that grow in it, which leads to depleted levels of
nutrients in the fruits and vegetables we consume. In order to improve
health and optimise fertility, our bodies require more vitamins and
minerals than we could obtain even from eating large quantities of
fruits and vegetables, especially considering we would never know, due
to seasonal and crop variations, if we were getting enough of what we
needed, even form an organic diet.
Depleted soils are not the only thing contributing to the decreased
nutritional values of some of the foods we eat. Due to modern farming
methods, the fruit and vegetables we eat are often picked before they
have time to ripen on the vine. Theyre still green, which is why you often
have to wait several days before you can eat them. And that is without
70
Eat Your Way To Parenthood
even accounting for the fact that they have probably already been in
storage for the last 12 months!
In addition, fruit and vegetables have often been grown far away and
then shipped to our local shops. During transportation, preservatives
are often used to ensure fruits and vegetables arrive at their destination
looking their best. This makes the nutritional value of the foods very
questionable indeed.
Pollutants
71
Gabriela Rosa
Remember, do not self prescribe; dont just pick something off the
shelf of a health food store or supermarket and hope for the best, this
is too important. Get professional, customised, advice from a qualified
naturopathic practitioner experienced in treating couples for optimum
fertility. It will be well worth the investment.
Humans can survive for weeks without food but only a matter of days
without water. This should be your beverage of choice. Although often
overlooked as a nutrient, water (H2O) is actually the most critical one
of all. It is an amazingly interesting substance, which takes the imprints
and even properties of substances its exposed to, such as chemicals,
pollution, nutrients and, believe it or not, feelings and thoughts (acting
like a mirror) as is shown by Japanese researcher, Dr Masaru Emotos
life work. What this means is that our bodies due to their high water
concentration, are deeply affected by substances and emotions.
72
Eat Your Way To Parenthood
In the body, water provides the medium in which nutrients and waste
products are transported and a myriad metabolic biochemical reactions
occur. Water allows for temperature regulation, the maintenance of
blood pressure and blood volume, the structure of large molecules, and
the rigidity of body tissues. It also acts as a solvent, a lubricant (as in
joints), and a protective cushion (as inside the eyes and in spinal fluid
and amniotic fluid). The flow of water in and out of cells is precisely
controlled by shifting electrolyte/nutrient concentrations on either side
of the cell membrane. If there is an imbalance in those nutrients, the cells
will be unable to absorb or let go of water and will malfunction, causing
many metabolic processes to falter.
73
Gabriela Rosa
Tap Water
74
Eat Your Way To Parenthood
that it makes children grow big and strong, whilst protecting their teeth!
Absurd. It does no such thingsit does however decrease your health,
vitality and chances of having a healthy baby.
It is essential that you NEVER, ever, ever, ever (EVER) drink hot
water from the tap, or use it for cooking or making tea and so on. The
heat helps to leach extra toxins from pipes into the water (no matter
of kind of pipe you have) and increases the volatility of chemicals that
disrupt hormone balance. This makes hot tap water even more toxic
than, normal temperature tap water, which is already toxic enough!
You must have a good quality water filter for drinking, washing fruits
and vegetables, cooking, and making tea, etc. Whether you choose a
bench top or under sink option depends on your circumstances but you
will need a filtration system allowing particles no larger than 1 micron to
pass through. Nowadays some systems are as fine as 0.1 micron.
75
Gabriela Rosa
Ultimately, you need to make sure the water filter you have or choose
to purchase makes it easy for you to use filtered water for washing your
fruits and vegetables as well as cooking. Finally, be aware that boiling
unfiltered water does not make it any safer for drinking, cooking or
even for making tea. Boiling does nothing more than kill bacteria and
concentrate other toxins present in the water. So, if you want peace
of mind and superior health, invest in a good quality water filter
immediately. This is one of the most important things you can do to
boost your fertility and safeguard the health of your family.
76
Eat Your Way To Parenthood
Water tanks are a great idea and it makes sense to use their water for
general cleaning and sewerage purposes. However, chemical pollution
travels far via cloud formation, and is released in rainstraight into
water tanks. In addition, the material used to make the tank can leach
into the water causing toxicity concerns for general health and fertility.
The answer is to fit a proper water filter at the point at which water
enters the house (or on any drinking tap)no matter where your water
supply is coming from. This is the best way to safeguard your health
and fertility because it is almost impossible to know which naturally
occurring or man-made toxins are entering your water supply.
Bottled Water
At the very least, consume bottled water. It is often not ideal because
many spring locations are becoming polluted and unless you get every
water bottle tested before use, there is no real way of knowing (across
different brands and company cultures) which are good and which are
not. But its better than tap water (unless that is what is being sold!).
77
Gabriela Rosa
Juicing
Why Juice?
78
Eat Your Way To Parenthood
Fruits Vs Vegetables
Fruits without their fibre become simple sugars and impact severely
on blood sugar levels. Even if the fruit is low in the glycaemic index, when
juiced, the carbohydrates become incredibly concentrated (think of how
many oranges you have to juice to get one glass of orange juice!), this is
not helpful for your fertility. So, when juicingthink vegetables. They
dont disturb insulin and blood sugar levels (with the exception of root
vegetables including carrot and beetroot).
In addition, most people dont eat enough vegetables and far too
much fruit, so by juicing lovely certified organic vegetables, you get all
the goodies you need without any of the toxins and excess sugars you
dont need! Sugary vegetables and fruit should be strictly limited to no
more than half a kilo per weekand only if you do not have blood sugar
regulation problems or PCOS.
79
Gabriela Rosa
Making It Vs Buying It
There are many juicers available today and the quality varies
enormously. There are two main classes of juicers: centrifugal or
masticating. The first are the loud, cheaper versions, that spin very
fastthese types damage nutrients and dont extract the best out of the
vegetables. The second type of juicer, as the name suggests, chews the
vegetables or better yet, slowly crushes them, liberating all the goodness
into your glass.
A powerful motor;
Quiet operation;
Easy to operate;
Easy to clean.
80
Eat Your Way To Parenthood
In addition to the raw fat you are adding to your juice, you may also
find that adding some or even all of the vegetable pulp back into your
juice helps to make drinking the juiced vegetables more satisfying. This
enables you to really get all the goodness from your vegetables.
81
Gabriela Rosa
Here are a few simple steps to get you up and juicing quickly:
82
Eat Your Way To Parenthood
Once you start feeling at ease with the idea of adding new vegetables
you can start introducing these: Endive, escarole, green leaf lettuce, red
leaf lettuce, romaine lettuce and spinach. And then, once you get used
to that, the next step is to add: Cabbage, chinese cabbage and bok choy.
Interestingly, cabbage is one of the most healing remedies for repairing
gastric ulcers. Also the cabagge family is great to help to balance
hormones and it is particularly helpful in oestrogen dominant conditions,
but women with thyroid dysfunction should avoid it due to its potentially
goitrogenic effects.
When you are ready you can start adding herbs and spices to your
mix as well. They have wonderful healing properties too! Try parsley,
cilantro, ginger, turmeric root, garlic (great for the cardiovascular and
immune systems)you can choose anything you enjoy eating. Just go
slow, start with a little and build up, so you can get used to the new tastes
and aromas.
Be aware when buying your leafy vegetables for juicing, that you buy
from shops that sell the leaves still attached to the main stalk. Vegetables
quickly lose their nutritional value when processed. In addition, it is ideal
to consume vegetables juices at room temperature so be sure to leave
the vegetables you will juice out of the fridge overnight or for at least one
hour before juicing.
83
Gabriela Rosa
To do this you will need to add in a raw fat and protein source and
by doing so it will mean you can have your juice as a meal (preferably
breakfast).
Another reason why adding oil (fat) to your vegetable juice may be
helpful is that fat can help you better absorb the vitamin K (and other
fat soluble vitamins A,D,E) from your vegetable juice. Vitamin K is very
important for gluing the calcium into your bone matrix and helping
you build stronger bones, particularly important during pregnancy.
Additionally, new research suggests that vitamin K significantly reduces
calcification in the arteries. Adding raw egg yolks, as described above,
will also help you to absorb all the vitamin K from the juice. You could
also use coconut or flaxseed oil as a source of good fat. Be sure to
experiment and constantly rotate your choices for best results.
84
Eat Your Way To Parenthood
2. Always check the freshness of the egg right before you consume
the yolk.
3. If you are uncertain about the freshness of an egg, dont eat it.
This is one of the best safeguards against salmonella infection.
4. If there is a crack in the shell, dont eat raw. You can easily check
for this by immersing the egg in a pan of cool, salted water. If the
egg emits a tiny stream of bubbles, dont consume it, as the shell
contains a hole.
85
Gabriela Rosa
1. First, check all the eggs by rolling them across a flat surface. Only
consume them if they roll wobbly.
Chlorella
Chlorella is an incredibly powerful nutrient from the sea and is
a form of algae. It is used for mercury detoxification as it binds very
strongly to mercury to eliminate it from the body. The normal dose is
one teaspoon in the juice. However, about 30 percent of people cannot
tolerate chlorella, so if it makes you nauseous you should definitely
avoid it. Some of the advantages of chlorella include: Being a high
source of chlorophyll, which is very useful for detoxification and tissue
oxygenation; being great source of magnesium and proteinvital for
optimum fertility and embryo development and finally chlorella also
binds to heavy metals and pesticides helping to excrete them.
86
Eat Your Way To Parenthood
Coconut
N.B. Aai berries are often found pulped and frozen, they are great
in smoothies as well. Goji berries are often found dried, be sure to soak
them overnight before juicing (dont use too much water). Avoid buying
the pre-prepared juice. It is best to make your own.
Lemons
87
Gabriela Rosa
Fresh ginger
1. Fill a glass jar or (new) dark brown medicine bottle to the very
top. Ensure the container you choose has an airtight lid to the
very top. This will prevent your juice getting in contact with air,
which will damage and oxidise your juice;
2. If you glass jar is made from clear glass, wrap the jar with
aluminium foil to block out all light. Light damages the juice.
88
Eat Your Way To Parenthood
Using an old toothbrush works well to clean any metal grater will
make your job easier. Any juicer that takes longer than 10 minutes to
clean will eventually sabotage your best intentions because you will find
excuses not to juice as a result. If you buy a high-quality juicer, the whole
process should only take about 5 minutes.
And whatever you do, dont follow the juicing recommendations that
come with most juicers, as they most often emphasise carrot and fruit
combinations.
89
Gabriela Rosa
Caffeinated Beverages
Coffee, Energy Drinks and Soft Drinks
There is no safe amount of caffeine for your reproductive health and
the same is true for alcohol. Research reveals that even as little as one
cup of coffee a day (as little as 100mg of caffeine) is enough to imbalance
sex hormones, impact on sperm health, disturb uterine lining, and
prevent the implantation of a fertilised egg. Caffeine can lead to early
miscarriages. In addition, it acts as a teratogen, which means it causes
birth defects and it stresses the baby in the womb. Pregnant women
should not under any circumstances consume caffeinated beverages and
couples aiming to conceive should avoid all caffeinated beverages (e.g.
coffee, energy drinks, soft drinks and the like) for at least 120 days prior
to a conception attempt.
90
Eat Your Way To Parenthood
Alcohol
91
Gabriela Rosa
Top Tips on
Normalising Digestive
Function
A
well functioning digestive system is imperative for optimum
fertility and the health of your prospective child. Proper
digestion ensures correct breakdown and assimilation of
important nutrients into the cells.
Apart from eating healthy foods and reducing toxins and stress, there
are some very important things you can, and need, to do to normalise
your digestion. Remember that symptoms are a sign that something is
not quite right, so if you experience constipation and all you do is take
laxatives you are simply applying a band-aid (quick fix solution) to your
problem, which in the long term is only going to get worse. Similarly, if
you experience a lot of bloating, flatulence, and tummy rumbling, and
continue doing what you have always done, you are headed for trouble.
92
Eat Your Way To Parenthood
Food Allergies
Although food allergy tests are often the most reliable way of figuring
out a food allergy, not all testing labs and results are the same. Some are
not very accurate or useful and many can give false negatives. My best
recommendation is that if you think you have multiple food allergiesdo
the tests, but regardless of your results, still avoid dairy and gluten for
the best outcome. Obviously also avoid any foods that you are allergic to,
according to the test results.
Remember, the more positive you are about all these changes, the
better. Be grateful for the opportunity to make changes that will help you
become healthier, happier and more fertile in a relatively short period of
time. Who knows, this could definitely be one of the best things you ever
do! Enjoy the scenery along the path!
93
Gabriela Rosa
Digestive Bitters
Before each meal, place a few drops of lemon on your tongue or sip
on a little water with digestive bitters in it. Alternatively, you may choose
to eat bitter greens with lemon juice as an entre as they exert a similar
action.
Probiotics
The balance of good and bad bacteria in the gut is essential for
digestive health but due to our highly processed diets the balance
usually ends up in favour of bad bacteria. So supplementation with
lots of the good kind is essential. Nowadays there are many different
strains available. The best thing to do is to buy two different products,
one powdered and one in capsules (both with different strains because
they all live in different sections of the digestive tract and the different
delivery methods aid the bacteria to coat all the right places along the
system).
In the morning, have one dose of the capsules and just before bed,
have one dose of the powder. This applies to both partners throughout
your conception preparation and then later throughout pregnancy and
breastfeeding. Research shows that mothers who take probiotics improve
the childs immune system. During preconception it also essential for
94
Eat Your Way To Parenthood
Linseeds
If you are not allergic to them, linseeds are great for people who
have trouble with constipation or diarrhoea. These seeds become highly
mucilaginous when they come in contact with water, having a bulking but
slippery effect on the digestive tract. They can be eaten in soups, salads,
smoothies, or simply mixed in a glass of water. Aim to have about 2-6
tablespoons daily, depending on your needs.
Water
95
Gabriela Rosa
Further Tests
Its simple and it tastes great. For improved health and digestion, all
you have to do is drink it twice daily.
96
Eat Your Way To Parenthood
Detoxification
Enhanced immune function
Liver health
Assisting with hormonal balance
Nourishing and strengthening cells and cell membranes
Improving and normalising digestive health
97
Gabriela Rosa
98
Eat Your Way To Parenthood
Cut lemon into small pieces, combine all ingredients and blend for 30-45
seconds. Strain and discard the pulp. Consume of the liquid before or
with breakfast and the rest for dinner. Store the remainder in a clean glass
container* in the fridge. Always consume the total amount within 24 hours
to prevent rancidity and too much oxidation.
99
Gabriela Rosa
You will also receive the FREE audio CD 11 Proven Steps To Create
The Pregnancy You Desire And Take Home The Healthy Baby
of Your Dreams a total value of $397!
100
PART 2
HOW TO EAT YOUR WAY TO
PARENTHOOD
RECIPES
101
102
Egg Dishes
Egg Dishes
Yummy Quiche ................................................................................. 105
104
Eat Your Way To Parenthood
Yummy Quiche
Makes: 6 servings.
Crust:
80 g flaxseeds, ground
70 g sesame seeds, ground
60 g sheeps milk or grated Cheddar cheese
1 tbsp raw, organic butter, cold
tsp allspice
tsp vegetable salt
Filling:
2 tsp coconut oil
100 g grilled chicken, pulled apart by hand
175 g broccoli, chopped
60 g red onion, chopped
2 tsp dried basil
Custard:
4 eggs (medium)
120 ml whole goat or sheeps milk
1 tsp salt
tsp nutmeg
tsp black pepper, freshly ground
Method of preparation
Preheat oven to 130 C.
To prepare the quiche crust, put the ground flaxseeds, ground sesame
seeds, shredded cheese, cold butter, allspice and vegetable salt into a
food processor. Pulse until mixture just starts to come together (about 5
seconds, but do not process too much). Pat the crust mixture into a lightly
greased 20 cm shallow pie dish, ensuring an even coating of crust over the
entire pan.
105
Gabriela Rosa
the mixture for 3-5 minutes until the onions turn translucent and the
broccoli colour brightens. Sprinkle the mixture with basil. Remove from
the heat and pile the mixture into prepared crust.
To prepare the quiche custard, crack the eggs into a bowl. Using a fork,
blend in the goat or sheeps milk, salt, nutmeg and pepper. Pour over the
prepared quiche filling.
Once the oven is preheated, bake the quiche for 12-15 minutes. The eggs
will start to set when the crust begins to turn brown; however, the centre
of the quiche will still be a little soft it is ready to eat. Serve hot with salad
or steamed vegetables.
Method of preparation
Whisk eggs and milk together in a small bowl and season lightly. Heat a
non-stick frying pan over medium heat. After the pan is heated, pour in
egg mixture and cook. As the egg mixture cooks, move the cooked parts
to the centre and tilt the pan to allow the egg that hasnt yet cooked to run
to the sides. Repeat until all the egg is cooked. Sprinkle with parsley and
serve immediately.
106
Eat Your Way To Parenthood
Method of preparation
Whisk the eggs and water together in a small bowl. Heat oil in a non-stick
frying pan over high heat. After the pan is heated, pour in the eggs. Tilt
the pan until the eggs cover the base of the pan. Cook for 2 minutes or
until the mixture just begins to set. Add the turkey and zucchini evenly on
top of egg mixture. Continue to cook until the omelette has set. Sprinkle
with parsley and spring onion and season lightly. Fold omelette in half and
serve immediately.
Variations:
Use roasted pumpkin, leek and thyme, red onion, capsicum and basil,
chives and spinach, or tomato and oregano, the possibilities are endless!
107
Gabriela Rosa
Method of preparation
Brush the asparagus with a little olive oil and season with salt and pepper.
Saut the asparagus in a large frying pan, over high heat, for 3-4 minutes
until tender and bright green in colour. Set aside. Combine the aioli with
garlic.
Half fill a deep frying pan with water and vinegar, bring to a gentle simmer.
In a small bowl, crack one egg at a time and slide it into the pan gently.
Repeat this process with all the eggs and cook for 2-3 minutes. Remove the
eggs from the water carefully.
To serve, divide the asparagus among 4 warmed plates, top with poached
eggs and 1 tablespoon of aioli. Garnish with sweet paprika and serve
immediately.
108
Eat Your Way To Parenthood
Zucchini Frittata
Makes: 4 servings.
2 tsp extra virgin olive oil (or preferably coconut oil)
3 zucchini, thinly sliced
125 g button mushrooms, thinly sliced
2 cold, boiled sweet potatoes, thinly sliced
2 tbsp herbs, such as parsley, thyme, oregano or chives,
chopped
6 eggs
Method of preparation
Heat the oil in a non-stick frying pan and cook the zucchini, mushrooms
and sweet potatoes over medium heat for 4-5 minutes. Sprinkle the herbs
over the vegetables in the pan. Whisk the eggs with 3 tablespoons water
and pour over the vegetables. Cook the mixture over low heat for 8-10
minutes until the egg sets, remembering to lift the edges to allow any
uncooked egg to run underneath. Cut into quarters and serve.
Variations:
Serve cold with a green salad.
109
Gabriela Rosa
Method of preparation
Preheat oven to 200 C.
Place artichokes on paper towels and squeeze out excess oil. Divide into 4
lightly oiled Pyrex glass muffin tins. Pour over eggs, sprinkle with garlic,
spring onions and season with salt and pepper. Place caramelised onion in
centre of each frittata and bake for 25 minutes.
110
Wraps
Wraps
CHICKEN AVOCADO...................................................................... 113
112
Eat Your Way To Parenthood
Wraps are a versatile and convenient food. However, for optimum fertil-
ity too much bread and certainly gluten-containing breads should be
avoided.
A good solution is to use gluten-free mountain bread, a flat, thin, dry, soft
textured bread, ideal for wraps, that can be purchased from supermar-
kets or health food stores.
Use the following base of ingredients to begin creating new family favou-
rites. Add and substitute a variety of greens. Sprouts are also a perfect
addition to wraps (see page 210 for how to make your own sprouts).
Enjoy these for fast, light meals.
CHICKEN AVOCADO
Chicken Pesto
113
Gabriela Rosa
Roast Beef
Lamb
Grilled Salmon
114
Eat Your Way To Parenthood
Method of preparation
Preheat chargrill plate or chargrill pan to hot.
Cook lamb steaks for 4 minutes each side (or until done to your liking).
Move the lamb to a Pyrex glass container and cover with foil. Let the lamb
rest for 5 minutes. Once the cooked lamb has rested, slice it across the
grain into thin strips.
Place the zucchini, capsicums, onion and thyme in a bowl. Add olive oil
and toss to coat. Put the vegetables on a chargrill plate and cook for 2-5
minutes (turning occasionally) or until charred and soft. Set aside.
115
Gabriela Rosa
116
Soups
Soups
Cool Avocado Soup.......................................................................... 119
118
Eat Your Way To Parenthood
Method of preparation
Peel an avocado and place the flesh into a food processor along with the
stock, lemon juice, lemon zest and flaxseeds (optional) and process until
smooth. Cover and refrigerate for 30 minutes, or place in the freezer for 15
minutes to chill. Serve garnished with mint.
Variations:
Replace the organic chicken stock with vegetable stock for a vegetarian
meal.
119
Gabriela Rosa
Method of preparation
Preheat oven to 180 C while you prepare the soup.
Place the oil, onions, thyme and brown sugar in a heavy saucepan and
cook over gentle heat for 20 minutes, stirring occasionally. Do not allow
the onions to brown. Add the balsamic vinegar, stock and bay leaves and
then bring to a boil. Cover and simmer for 10 minutes.
Spread the bread with Dijon mustard and place on a baking tray. Bake for
7-8 minutes or until crisp. Sprinkle with cheese and return to the oven for
1-2 minutes to melt the cheese.
Ladle the soup into bowls and top each with a slice of toast.
Variations:
Replace the chicken stock with vegetable stock for a vegetarian meal.
120
Eat Your Way To Parenthood
Method of preparation
Place the chickpeas and 1 litre of water into a large saucepan. Bring the
water to a boil, cover, and cook for 1 minute. Turn off the heat and leave to
stand for 1 hour. Drain the chickpeas and add 1 litre of fresh water.
Bring the water to a boil, and then add the osso bucco, onion and herbs.
Cover and simmer gently for 1 hours. Remove and discard the bay leaves
and herbs. Refrigerate the soup so that any fat will rise to the surface. Skim
the fat from the top of the soup and remove the osso bucco. Remove the
meat from the bones and set aside.
Return the soup to the stovetop, adding the carrot, potato, parsnip, leek,
tomatoes and tomato paste. Bring the soup to a boil, then reduce the heat,
cover and simmer for 30-40 minutes. Add the osso bucco meat, broccoli
and beans and cook for a further 5 minutes.
Prepare this soup a day in advance and leave to enhance the flavours. Serve
in large bowls.
Variations:
Thin the soup with extra water or stock, if desired. You can use vegetables
other than the ones listed here. For a vegetarian soup, simply do not use
osso bucco.
Beetroot Soup
Makes: 4 servings.
4 beetroots, peeled and grated
1 litre chicken stock
90 g wong bok, or other Chinese cabbage, shredded
1 large apple, peeled, cored and sliced
400 g tomatoes, diced and extra ripe
2 tbsp lemon juice
2 tbsp parsley, chopped
Black pepper, freshly ground
121
Gabriela Rosa
Method of preparation
Put the grated beetroot and stock in a saucepan and bring to a boil. Cover
and simmer for 10 minutes. Add the cabbage, apple and tomatoes to the
soup, cover and continue cooking for 10 minutes. Just before serving, add
lemon juice and season with black pepper.
Serve immediately.
Variations:
Replace the chicken stock with vegetable stock for a vegetarian meal.
Refrigerate for at least 2 hours and serve cold topped with a dollop of goat
or sheeps yoghurt or coconut cream and a sprinkle of parsley.
Method of preparation
Heat the oil in a large saucepan and cook the onion, chilli, coriander, and
cumin over low heat for 3-4 minutes. Add the vegetable stock or water,
tomatoes, mushrooms, lentils, celery, carrot and capsicum. Bring the
soup to a boil. Cover and simmer for 25-35 minutes or until the lentils are
122
Eat Your Way To Parenthood
cooked. Lentil cooking times can vary between brands and types, so be
sure to check the lentils towards the end of the cooking time. The lentils
should be soft, but not turned to lentil mash.
Method of preparation
Prepare the tomatoes by removing their cores and cutting a small cross in
the end of each tomato. Place the tomatoes in a heatproof bowl and cover
with boiling water. After about 1 minute, drain the water and transfer the
tomatoes to a bowl of cold water. Peel off the tomato skins. Cut each tomato
into quarters and squeeze out the seeds. Dice the tomato finely.
Just before serving, stir in the lemon juice and basil and season with black
pepper.
Variations:
Replace the beef stock with vegetable stock for a vegetarian meal.
123
Gabriela Rosa
Method of preparation
Heat the oil in a large saucepan then add the onion and garlic and cook
gently for 3-4 minutes. Add the stock, sweet potatoes, leeks, and lemon
zest to the saucepan. Cover and simmer for 15 minutes. Add watercress
and cook for an additional 2 minutes. Let the soup cool and then puree
in a food processor. Chill until ready to serve. Just before serving, season
with black pepper, then add some lemon juice and a thyme sprig to each
serving.
124
Eat Your Way To Parenthood
Method of preparation
In a heavy saucepan, heat oil over medium heat. Add onion, carrot and
celery and cook for 5 minutes or until vegetables are soft. Add lentils,
ginger, garlic and spices to the vegetables. Stir to combine. Add water and
tomatoes and bring to a boil. Reduce the heat and simmer for 30 minutes
or until lentils are soft. Season the soup with black pepper, and stir in
parsley and coriander.
125
Gabriela Rosa
Lamb Soup
Makes: 4 servings.
2 tsp extra virgin olive oil (or preferably coconut oil)
3 lamb shanks (900 g with bone: 100 g meat per
person), excess fat removed
1 onion, chopped
2 carrots, chopped
1 stalk of celery, chopped
1 litre salt-reduced beef stock
500 ml water
2 large tomatoes, diced
1 tbsp rosemary, chopped
1 garlic clove, chopped
Black pepper, freshly ground
1 tbsp lemon zest, finely grated
2 tbsp flat-leaf parsley, finely chopped
Method of preparation
In a heavy saucepan, heat oil over medium heat. Add lamb shanks to the
pan and cook for 10 minutes (turning occasionally) until golden. Remove
the shanks from pan and set aside.
Add onion, carrots and celery to pan and cook for 5 minutes or until
soft. Return the shanks to the pan, and then add stock, water, tomatoes,
rosemary and garlic. Bring the soup to a boil. Reduce the heat and simmer
for 40 minutes, or until lamb meat is almost falling off the bone. Remove
the shanks from soup. Allow the meat to cool a little, then remove the meat
from the bone and chop roughly. Add the meat to the soup, skimming off
any foam that forms.
Season with pepper and serve sprinkled with lemon zest and parsley.
126
Eat Your Way To Parenthood
Method of preparation
In a heavy saucepan, heat oil over medium heat. Add leek, celery, garlic
and fennel and cook for 10 minutes or until vegetables are soft. Add stock
and tomatoes to the saucepan. Bring to a boil. Reduce the heat and simmer
for 20 minutes. Add the fish and simmer for an additional 10 minutes. Stir
in the parsley, lemon zest and lemon juice gently, reserving a little parsley
and zest to garnish. Season to taste.
Variations:
Replace the fish stock with chicken or vegetable stock.
127
Gabriela Rosa
Salad:
1 avocado, chopped
s mall cucumber, peeled and finely chopped
Juice of 2 limes
1 tbsp coriander, chopped
2 spring onions, sliced
Coriander leaves
Method of preparation
In a food processor, blend together the tomatoes, tomato juice, cucumber,
onion, chilli, capsicum and garlic until smooth. Fold in the fresh herbs and
season well with salt and black pepper. Refrigerate until cold.
To assemble the dish, place a serving of salad in the centre of a bowl. Pour
the chilled gazpacho around the salad. Garnish with coriander leaves and
serve immediately.
128
Eat Your Way To Parenthood
Method of preparation
In a food processor, puree the cucumber, spinach, lemon juice, ginger,
garlic, parsley, sprouts, salt, and cayenne. Add avocado and blend allowing
some small pieces to remain. If soup is too thick, you can add more
cucumber or water. Stir in coriander and spring onions and refrigerate
until ready to serve.
Variations:
Tropical Spicy Mexican - Omit garlic, spring onions, and pepper. First
puree 100g of pineapple with cucumber until smooth. Proceed as
instructedabove, saving the avocado and coriander until last, and only
mixing slightly. Top with toasted unsweetened coconut.
129
Gabriela Rosa
Method of preparation
In a food processor, puree the cucumber, spinach, lemon juice, ginger,
garlic, parsley, sprouts, salt, and cayenne. Add avocado and blend allowing
some small pieces to remain. If soup is too thick, you can add more
cucumber or water. Stir in dill and spring onions and refrigerate until
ready to serve. Can be served warm or cold.
130
Eat Your Way To Parenthood
Method of preparation
In a food processor, puree the watercress, cucumber, mint, lemon juice,
ginger, parsley, salt, and cayenne. Add avocado and blend, allowing some
small pieces to remain. If soup is too thick, you can add more cucumber
or water. Stir in coriander and spring onions and refrigerate until ready to
serve. Garnish with a cherry tomato when serving.
131
Gabriela Rosa
Autumn Soup
Makes: 6 servings.
3 tbsp flaxseeds
150 ml water
70 g apples, peeled and chopped
1 cucumber, peeled and chopped
5 tbsp lemon or lime juice
5 tbsp ginger root, minced
4 sprigs of parsley
120 g sunflower sprouts (see page 210)
1 avocado, peeled with seed removed
2 tsp coriander, chopped
Salt
Method of preparation
Soak flaxseeds in 120 ml water overnight.
The following day, use a food processor to puree the apples and cucumber.
Add the flaxseeds and water, lemon juice, ginger, parsley, sprouts and salt
to the mixture and continue to puree. Add avocado and blend allowing
some small pieces to remain. If soup is too thick, you can add more
cucumber or water. Stir in coriander and refrigerate until ready to serve.
Can be served warm or cold.
132
Eat Your Way To Parenthood
Midsummers Gazpacho
Makes: 6 servings.
3 organic, sun-dried tomatoes
120 ml water
1 cucumber, peeled and chopped
5 tbsp lemon or lime juice
1 tbsp garlic, minced
4 sprigs of parsley
120 g sunflower sprouts (See page 210)
Salt, to taste
tsp cayenne pepper
2 tsp coriander, chopped
2 spring onions, chopped
180 g cherry tomatoes
2 tsp fresh basil, chopped
1 yellow capsicum, thinly sliced
Method of preparation
Soak the sun-dried tomatoes for 1 hour in 120 ml water. Drain and save
water. Measure and save 70 g of cucumber for serving.
133
Gabriela Rosa
Method of preparation
Preheat oven to 180 C.
In a large saucepan, heat the remaining oil over medium heat. Add onion
and cook until the onion is translucent. Add garlic and tomato paste
and continue to cook for 2 minutes, stirring constantly. Add capsicum,
tomatoes and stock. Cover and simmer for 15 minutes.
After cooling slightly, puree the mixture using a food processor. Season to
taste. For sweeter soup add Stevia.
134
Eat Your Way To Parenthood
Borscht
Makes: 4 servings.
1 litre vegetable stock
4 beetroots, peeled and quartered
1 onion, roughly chopped
1 leek, washed and roughly chopped
1 parsnip, roughly chopped
1 carrot, roughly chopped
120 ml lemon juice
tsp all-spice
3 bay leaves
1 handful flat-leaf parsley, roughly chopped
Method of preparation
In a large saucepan, bring the stock, beetroots, onion, leek, parsnip, carrot,
lemon juice, all-spice and bay leaves to a boil. Reduce the heat and simmer
for 45 minutes.
After allowing the mixture to cool slightly, remove bay leaves and puree
using a food processor. Season to taste.
Gently reheat soup and serve with a sprinkle of parsley or serve cold.
135
Gabriela Rosa
Meatballs:
400 g lean beef, minced
onion, finely chopped
1 garlic clove, crushed
2 tbsp flat-leaf parsley, finely chopped
2 tsp extra virgin olive oil (or preferably coconut oil)
Method of preparation
To prepare the soup, in a large saucepan heat the oil over medium heat.
Add carrot, celery, onion and garlic and cook until the onion is translucent,
stirring constantly. Add stock and tomatoes and bring to a boil. Cover the
saucepan, reduce the heat and simmer for 10 minutes.
To prepare the meatballs, mix all ingredients except the oil in a large bowl.
Roll spoonfuls of the meat mixture into balls and set aside. In a large
frying pan, heat oil over high heat. Add half the meatballs and cook for
8-10 minutes, or until browned. Turn the meatballs occasionally to cook
evenly. Remove the meatballs from the pan and drain on a paper towel.
Repeat this process for the remaining meatballs.
Add the meatballs to the soup and simmer uncovered for 3 minutes or until
the meatballs are heated through. Stir in the basil and season to taste.
Serve immediately.
136
Eat Your Way To Parenthood
Method of preparation
In a small frying pan, heat the oil over medium heat. Add the lemongrass,
spring onions and chilli. Cook the mixture, stirring for 2 minutes. Remove
from the heat and set aside.
137
138
Vegetables
139
Vegetables
Cherry Tomatoes Filled with Pesto ............................................ 142
Ratatouille......................................................................................... 148
140
Vegetable Chips ............................................................................... 157
141
Gabriela Rosa
Method of preparation
Cut a thin slice off the top of each tomato and, using a small spoon or a
melon baller, scoop out the seeds to create a small tomato bowl. Turn the
tomato bowls upside down on a clean towel and leave to drain.
To make the pesto, place the remaining ingredients into a food processor
and blend until combined. Using a small spoon, fill the drained tomato
bowls with the pesto mixture.
Serve immediately.
142
Eat Your Way To Parenthood
Method of preparation
Preheat oven to 250 C.
To prepare the sauce, place the onion and garlic cloves onto half of a
baking tray and drizzle with the oil. Place the capsicums directly onto the
oven shelf and put the baking tray on the shelf below so that the capsicums
sit over the empty part of the tray (to catch any juices). Reduce the oven
temperature to 220 C and bake for 35 minutes (the garlic will probably
only take 20 minutes to cook, so it may need to be removed from the oven
before the capsicums).
While the capsicums are roasting, use a dry frying pan to toast the almonds,
shaking them over medium heat until they brown, but not burn. Place
them on a plate to cool. Prepare the tomatoes by removing their cores and
cutting a small cross in the end of each tomato. Place the tomatoes in a
heatproof bowl and cover with boiling water. After about 1 minute, drain
the water and transfer the tomatoes to a bowl of cold water. Peel off the
tomato skins. Cut each tomato into quarters and squeeze out the seeds.
Transfer the cooked capsicums to a bowl, cover and leave until cool enough
to handle. Peel off the capsicum skins, holding them over a bowl to catch
any juices. Discard the skins and remove the seeds. Save the capsicum
juice for use later.
Place the capsicum flesh in a food processor with the onion, the flesh
squeezed from the garlic cloves, almonds, tomatoes, paprika, bread, vinegar
and sugar. Season with black pepper. Process until smooth. Use the saved
capsicum juice to thin the sauce if desired. Store in the refrigerator until
required. Cook the mushrooms, zucchini, spring onions and asparagus on
the barbecue for about 10 minutes, or until just tender.
143
Gabriela Rosa
Marinade:
1 tbsp organic raw honey
2 tbsp balsamic vinegar
2 tsp fresh ginger, finely chopped
1 garlic clove, crushed
2 tbsp lemon juice
2 tbsp fresh herbs, such as parsley, chives or rosemary,
chopped
Method of preparation
Soak some bamboo skewers in cold water for 15 minutes (so they will not
burn when using them on the barbecue or grill). Arrange the vegetables
on the skewers. Combine all ingredients for the marinade and brush over
the vegetables. Barbecue or chargrill the vegetable skewers for about
10 minutes, turning several times until cooked and brushing with the
remaining marinade.
Serve immediately.
144
Eat Your Way To Parenthood
Vegetable Burgers
Makes: 6 servings.
Patties:
500 ml chicken stock
200 g red lentils
2 bay leaves
400 g carrots
2 tbsp almonds, chopped
1 tbsp chives, snipped
1 egg
80 g Flaxseed meal
1 tsp extra virgin olive oil (or preferably coconut oil)
Sauce:
400 g extra ripe tomatoes, diced
60 ml red wine
1 tsp dried oregano
1 garlic clove, crushed
Method of preparation
In a saucepan, add the stock, lentils and bay leaves. Bring to a boil, cover
and cook over low heat for 20 minutes. While the lentils are cooking,
grate the carrots and then combine with the almonds, chives, egg and
breadcrumbs.
Prepare the sauce by putting the tomatoes, wine, oregano and garlic in
another saucepan. Bring to a boil and simmer uncovered for 10 minutes,
stirring occasionally. Combine the lentils and carrot mixture and form into
six patties. Heat a non-stick frying pan, add the oil and cook the patties
over medium heat for 3-4 minutes on each side.
Variation:
Use vegetable stock for a vegetarian meal.
145
Gabriela Rosa
Method of preparation
Soak chick peas overnight. In the morning, drain water. Refill with filtered
water approximately 5cm above the chick peas, semi-cover with lid and
simmer at a low heat for approximately one to two hours until cooked and
chick peas are soft but whole.
In a large saucepan, heat the oil, add the onion and cook for 3-4 minutes
until golden brown. Add the ground coriander and little black pepper and
stir to combine.
Prepare the tomatoes by removing their cores and cutting a small cross in
the end of each tomato. Place the tomatoes in a heatproof bowl and cover
with boiling water. After about 1 minute, drain the water and transfer
the tomatoes to a bowl of cold water. Peel off the tomato skins. Cut each
tomato into quarters, squeeze out the seeds and chop. Add the chick peas,
mushrooms, wine and tomatoes. Bring to a boil, then reduce the heat and
simmer uncovered for 10 minutes.
146
Eat Your Way To Parenthood
Home-Made Falafel
Makes: 6 servings.
1 large onion
650 g chick peas
1 egg
2 tbsp lemon juice
1 garlic clove
1 large handful parsley
1 large handful coriander leaves
1 tsp ground cumin
Method of preparation
Soak chick peas overnight. In the morning, drain water. Refill with filtered
water approximately 5cm above the chick peas, semi-cover with lid and
simmer at a low heat for approximately one to two hours until cooked and
chick peas are soft but whole.
Chop the onion in a food processor. Add the chick peas, egg, lemon juice,
garlic, parsley, coriander and cumin to the food processor and process until
well mixed. Form the mixture into about 20 small balls. Place on a greased
baking tray and bake for 20 minutes, turning the falafel balls once.
147
Gabriela Rosa
Ratatouille
Makes: 6 servings.
1 large eggplant, sliced
Cooking spray, extra virgin olive oil (or preferably
coconut oil)
500 g zucchini, sliced
4 large tomatoes, sliced
1 red capsicum, sliced
1 handful basil, torn
2 garlic cloves, crushed
Method of preparation
Preheat oven to 200 C and a chargrill plate or chargrill pan to hot.
Coat the eggplant with a light coat of olive oil and cook on chargrill plate
or chargrill pan until brown. Spray an ovenproof dish with olive oil and
place the eggplant slices on the bottom. Cover with half the sliced zucchini,
tomato and capsicum. Sprinkle with basil and garlic. Repeat the layers and
spray lightly with olive oil. Cover with lid and bake for 40 minutes or until
the vegetables are tender.
Serve immediately
148
Eat Your Way To Parenthood
Method of preparation
In a saucepan, heat the oil and gently saut the onion, cumin, fenugreek,
coriander, ginger and chilli for 4-5 minutes, stirring several times. Add
the tomatoes, beans, spinach and water and bring to a boil. Cover and
simmer for 10-15 minutes, stirring several times. Add spinach, allow to
wilt, cooking through for another 5 minutes.
149
Gabriela Rosa
Caramelised Onions
Makes: 8-10 servings.
1 tbsp extra virgin olive oil (or preferably coconut oil)
2 large onions, thinly sliced
1 tsp brown sugar, soft (optional)
2 tbsp balsamic vinegar
Method of preparation
In a saucepan, heat the oil. Add the onions and sugar. Cover and leave to
cook over low heat for 30 minutes, stirring occasionally. Add the balsamic
vinegar and increase the heat, stirring constantly for 15 minutes, or until
the onions are a rich brown colour.
Method of preparation
In a large saucepan, heat the oil over low heat and cook the garlic,
lemongrass, ginger and chilli for 2-3 minutes. Add the stock and bring to a
boil. Add the cabbage, mushrooms and capsicum to the pan and stir over
medium heat for 4-5 minutes until hot. Add the sprouts and mint and toss
to combine.
150
Eat Your Way To Parenthood
Serve immediately.
Variation:
Use vegetable stock for a vegetarian meal.
Almond Broccolini
Makes: 4 servings.
400 g broccolini
125 ml chicken stock
30 g almonds, raw (whole)
2 tsp lemon zest, finely grated
1 garlic clove
Black pepper, freshly ground
Method of preparation
Steam the broccolini for 2-3 minutes until tender.
While the broccolini is cooking, heat the stock in a saucepan over low
heat. Transfer the stock to a food processor and process with the almonds,
lemon zest and garlic. Season with black pepper.
151
Gabriela Rosa
Method of preparation
In a saucepan, add the stock and smashed garlic clove. Bring to a boil and
allow the stock to reduce to 60 ml. Remove the garlic clove.
In a large frying pan (or wok), add the reduced stock, snow peas,
mushrooms, spring onions and ginger. Stir-fry for 3-4 minutes, tossing
frequently. Add the tamari.
Variations:
Use vegetable stock for a vegetarian meal. Add multiple types of
mushrooms.
Method of preparation
In a dry frying pan, toast the almonds and sesame seeds (optional) over
medium heat. Place them on a plate to cool. In the same frying pan, heat
the olive oil and sesame oil. Add the onion and garlic to the pan and cook
for 2-3 minutes. Add the Brussels sprouts and orange juice and stir-fry for
3-4 minutes or until just tender.
152
Eat Your Way To Parenthood
Method of preparation
Preheat oven to 220 C.
Serve immediately.
153
Gabriela Rosa
Method of preparation
In a saucepan, combine the tomatoes, stock, lemon zest and coriander
seeds. Bring to a boil, and then reduce the heat. Cover and simmer for
5 minutes. Add the zucchini, spring onion bulbs and raisins. Cover and
simmer for 10 minutes.
Serve immediately.
Pan-Braised Leeks
Makes: 4 servings.
250 ml chicken stock
4 small leeks, washed thoroughly
4 bay leaves
A few sprigs of thyme
1 tbsp extra virgin olive oil (or preferably coconut oil)
1 tbsp white wine vinegar
1 tsp soft brown sugar (optional)
1 tbsp parsley, chopped
Method of preparation
Put the stock in a large saucepan and bring to a boil. Continue to boil
uncovered and reduce the stock by half. Add the leeks, arranging them in
a single layer. Add the bay leaves, thyme sprigs, olive oil, wine vinegar and
brown sugar and bring to a boil. Cover tightly, reduce the heat to low, and
simmer for 10 minutes. Remove the bay leaves and thyme sprigs.
Variation:
Use vegetable stock for a vegetarian meal.
154
Eat Your Way To Parenthood
Method of preparation
Heat the oil in a saucepan and cook the onion and garlic over low heat
for 2-3 minutes until the onion turns translucent. Add the tomatoes,
water, fennel, basil and bay leaves, cover and simmer for about 2 hours.
Remove the bay leaves.
Method of preparation
In a large saucepan, bring the water to a boil. Add the zucchini and cook for
3 minutes. Drain zucchini in a colander and return to the saucepan. Turn
155
Gabriela Rosa
the heat to low and add the spinach, olive oil and lemon zest. Stir until the
spinach has wilted. Add goats cheese and basil and lightly season.
Serve immediately.
Method of preparation
Preheat oven to 200 C.
Mix the tomatoes, asparagus, oil and thyme together in a large bowl.
Season lightly with salt and black pepper. Transfer to an ovenproof dish
and bake for 10 minutes or until the tomatoes start to split. Remove from
the oven and toss the vegetables with the rocket.
Serve immediately.
156
Eat Your Way To Parenthood
Vegetable Chips
Makes: 8 servings.
1 eggplant (medium), cut into 4-7 mm slices
1 tsp salt
2 zucchinis (medium) cut diagonally into 4-7 mm slices
2 kohl rabi (medium), peeled, 4-7 mm slices
1 jicama (medium), peeled, 4-7 mm slices
110 g green beans, snapped and halved
1 tbsp extra virgin olive oil (or preferably coconut oil)
2 tsp gluten-free tamari sauce
Method of preparation
Toss the slices of eggplant with salt. Let the eggplant sit while you prepare
the other vegetables. Rinse off any briny liquid that forms on the eggplant
and pat the slices dry.
When you have sliced all the vegetables into equal-sized pieces, place
them in a large mixing bowl. Pour oil and tamari overthem, tossing to coat
evenly.
157
Gabriela Rosa
Mushroom Medley
Makes: 4 servings.
2 tsp sesame seeds
1 tbsp extra virgin olive oil (or preferably coconut oil)
100 g shiitake mushrooms
100 g enoki mushrooms
100 g oyster mushrooms
1 garlic clove, finely sliced
30 ml gluten-free tamari sauce
30 ml vegetable stock
30 g spring onion, finely sliced
tsp cornflour
1 tsp cold water
2 tbsp coriander leaves, chopped
Method of preparation
Preheat oven to 150 C.
In a small frying pan, toast the sesame seeds for 5 minutes over medium
heat, taking care not to burn them. Set aside.
Reduce the heat to medium and add the remaining oil to the frying
pan. Add the mushrooms and garlic and saut for 5 minutes or until the
mushrooms are soft and golden. Add tamari and stock and bring to a boil.
Add the spring onion. Mix cornflour with water, then pour into liquid in
pan and stir over heat until sauce has thickened. Add coriander.
158
Eat Your Way To Parenthood
Baba ghanoush:
1 eggplant (large), roasted whole until soft
60 ml I juice
1 tbsp tahini
2 garlic cloves
1 tsp salt
Method of preparation
Place half the lentils into a food processor and process to a smooth paste.
Place in bowl and add remaining lentils, garlic, spring onions, zucchini,
coriander, garam masala, parsley and chives. Mix to combine. Using your
hands, form the mixture into 4 equal-sized flat patties. Lightly oil a frying
pan and brown patties on both sides over medium heat.
To prepare the baba ghanoush, place eggplant (minus the skin), lemon
juice, tahini, garlic and salt in food processor. Pulse ingredients until the
mixture is a smooth paste.
159
Gabriela Rosa
Method of preparation
Preheat oven to 180 C.
160
Eat Your Way To Parenthood
Method of preparation
Heat a lightly oiled wok (or large frying pan) over medium to hot heat.
Stir-fry the chillies, garlic and ginger for 1 minute. Add the spring onions
and celery, cooking for an additional minute. Add the water, zucchini,
bean sprouts, snow peas and capsicum and continue to cook, stirring for 3
minutes. Stir in the almonds and basil, and season with the herb seasoning
salt.
161
Gabriela Rosa
Method of preparation
Lightly oil a large saucepan and heat over medium heat. Add the onion,
garlic, coriander seeds, cumin, turmeric, garam masala, chilli powder, salt
and pepper and saut for 2 minutes. Add zucchini and 2 tablespoons of
vegetable stock to the pan and cook for 3 minutes. Stir in the tomatoes,
celery, butter beans and remaining stock. Reduce heat and simmer for
15-20 minutes.
Serve immediately.
162
Eat Your Way To Parenthood
Method of preparation
In a lightly oiled saucepan, saut the leek, spring onion and garlic over
medium heat for 5 minutes. Add asparagus and beans and continue to stir
over heat for 3 minutes. Season with salt and pepper.
Tahini Beans
Makes: 4 servings.
Extra virgin olive oil (or preferably coconut oil)
2 garlic cloves, crushed
1 tbsp brown mustard seeds, lightly crushed
1 tsp fresh ginger, grated
1 tsp coriander seeds
tsp fenugreek seeds, lightly crushed
180 ml vegetable stock
500 g snake beans, cut into 5cm lengths
2 tbsp tahini
1 tbsp fresh coriander leaves
163
Gabriela Rosa
Method of preparation
Heat a large, lightly oiled frying pan over a medium to hot heat. Add garlic,
mustard seeds, ginger, coriander seeds and fenugreek seeds and stir for
1 minute. Add the beans and half the stock to the pan. Cook for about 5
minutes, stirring until the beans are tender. Mix the tahini and remaining
vegetable stock in a small bowl. Add to the bean mixture and cook for 2
minutes until the liquid has reduced.
Oven-Roasted Tomatoes
Makes: 4 servings.
4 tomatoes
Garlic, thinly sliced
Black pepper, freshly ground
Fresh basil, shredded
Fresh oregano
Extra virgin olive oil (or preferably coconut oil)
Salt
Method of preparation
Preheat oven to 200 C.
Cut the tomatoes in half and place them in a baking dish with 1-2 garlic
slices on top. Lightly sprinkle the tomatoes with salt, pepper and shredded
basil and oregano. Drizzle with olive oil. Roast for 25 minutes or until
soft.
Serve immediately.
164
Eat Your Way To Parenthood
Spiced Cabbage
Makes: 4 servings.
2 garlic cloves, peeled and crushed
1 tsp fennel seeds
1 tbsp mustard powder
Extra virgin olive oil (or preferably coconut oil)
50 g onion, finely chopped
200 ml vegetable stock
600 g red cabbage, shredded
Black pepper, freshly ground
Salt
Method of preparation
In a large saucepan, saut garlic, fennel seeds, mustard powder, salt and
pepper in a pan over low heat until fragrant. Add a light drizzle of extra
virgin olive oil (or preferably coconut oil) to the pan, add the onion, and
saut for 3 minutes. Add the stock and cabbage and simmer covered for 5
minutes. Uncover, lower the heat, and simmer for 5 additional minutes or
until the liquid is reduced.
Serve immediately.
165
166
Salads
167
Salads
Foreword ........................................................................................... 170
Spicy Chicken with Rice Noodles and Bean Sprouts ............. 171
168
Fresh Papaya Salad ........................................................................ 183
169
Gabriela Rosa
Foreword
S alads are one of the simplest dishes to make. Add your favourite
ingredients to a bed of leafy greens, toss with a little lemon juice or
balsamic vinegar and some good quality extra virgin olive oil and you
have a filling, super-healthy meal.
Below are a few quick and easy salads that can be tossed together and
enjoyed as a side dish and some others that contain protein and can be
considered complete meals.
170
Eat Your Way To Parenthood
Method of preparation
Combine all the ingredients, toss and serve.
Method of preparation
Combine all the ingredients, toss and serve.
171
Gabriela Rosa
Method of preparation
Combine all the ingredients, toss and serve.
Method of preparation
Combine all the ingredients, toss and serve.
172
Eat Your Way To Parenthood
60 g salad leaves
1 tomato, diced
1 avocado, sliced and drizzled with lemon juice
Method of preparation
Combine all the ingredients, toss and serve.
Method of preparation
Combine all the ingredients, toss and serve.
70 g baby spinach
20 g rocket
50 g goat or sheeps feta
45 g olives
20 g toasted pine nuts
Method of preparation
Combine all the ingredients, toss and serve.
173
Gabriela Rosa
Tasty Relish
Makes: 1 serving
Method of preparation
Combine all the ingredients, toss and serve.
Honey Celeriac
Makes: 4 servings.
Salad:
1 celeriac bulb (about 450 g), peeled, cut into thin strips
2 tbsp lemon juice
300 g mixed lettuce leaves
250 g cherry tomatoes
Dressing:
2 tbsp orange juice
1 tbsp extra virgin olive oil (or preferably coconut oil)
1 tbsp tarragon vinegar
2 tsp organic raw honey
1 tsp Dijon mustard, gluten-free
1 tsp orange zest, finely grated
Method of preparation
Toss the celeriac with lemon juice to prevent it going brown. Combine all
the dressing ingredients and pour over the celeriac. Line a shallow bowl
with lettuce leaves, pile the celeriac into the centre and decorate with
cherry tomatoes.
Serve immediately.
174
Eat Your Way To Parenthood
Method of preparation
In a dry frying pan, toast the walnuts over medium heat until golden
brown. Place them on a plate to cool. Steam the beans for 3-4 minutes
until just tender. While the beans are steaming, heat the oil in a frying
pan and cook the onion over low heat for 3-4 minutes. Add the mustard,
paprika, vinegar and drained beans. Season with black pepper.
175
Gabriela Rosa
Method of preparation
In a frying pan, fry the cumin seeds and sesame seeds for 1-2 minutes
over medium heat, stirring constantly, until the sesame seeds are golden
brown. Put on a plate to cool and set aside. Add the olive oil to the hot
frying pan and cook the onion and garlic for about 3 minutes over low
heat, taking care that the onion does not brown. Add the beetroot and
continue cooking, stirring constantly, for 3-4 minutes. Add vinegar and
simmer for 3 minutes, stirring occasionally. Stir in the horseradish and
toasted seeds.
176
Eat Your Way To Parenthood
Bean Salad
Makes: 4 servings.
Salad:
200 g green beans, topped and tailed, halved
100 g snake beans, cut into 6 cm lengths
50 g button mushrooms, sliced
red capsicum, sliced
green capsicum, sliced
35 g mung bean sprouts (see page 210)
1 large handful parsley, chopped
Dressing:
1 garlic clove, crushed
1 tsp dried rosemary, crumbled
2 tbsp lemon juice
1 tbsp extra virgin olive oil (or preferably coconut oil)
Black pepper, freshly ground
Method of preparation
Steam the green beans and snake beans for 3-4 minutes or until just
tender. Rinse immediately under cold water and drain. Combine the beans
with the mushrooms, capsicums, sprouts and parsley. Combine the garlic,
rosemary, lemon juice and olive oil to make the dressing. Season with
black pepper and pour over the salad to taste.
177
Gabriela Rosa
Method of preparation
In a dry frying pan, toast the hazelnuts over medium heat until golden
brown. Place them on a plate to cool. Toss the carrots with the spring
onions, sunflower sprouts, sunflower seeds and half the toasted hazelnuts.
Process the remaining hazelnuts, the orange juice and olive oil in a food
processor. Pour over the salad and season with black pepper.
Serve immediately.
178
Eat Your Way To Parenthood
Method of preparation
Preheat oven to 250 C.
Arrange the capsicums on an oven shelf and put a baking tray on the shelf
below to catch any juices. Bake for 30 minutes or until the skin has blistered
and blackened. Place the capsicums in a bowl, cover and leave until cool
enough to handle. Peel off and discard the capsicum skins. Remove the
seeds. Do not wash the capsicum as this dilutes the flavour. Slice into
strips. In a dry frying pan, toast the pine nuts over low to medium heat
until golden brown. Place on a plate to cool.
Serve immediately.
179
Gabriela Rosa
Method of preparation
In a dry frying pan, toast the sesame seeds over medium heat. Place them
on a plate to cool. Steam the broccoli for 3-4 minutes. Rinse immediately
under cold filtered water and drain well. Steam the snow peas for 1-2
minutes. Rinse under cold water and drain. Place the broccoli, snow peas,
baby corn and spring onions in a serving dish and toss together. Combine
the sesame oil, lemon juice and tamari. Drizzle over the salad and sprinkle
with the toasted sesame seeds.
Serve immediately.
180
Eat Your Way To Parenthood
Dressing:
1 orange
2 tsp organic raw honey
1 tsp macadamia oil or extra virgin olive oil (or
preferably coconut oil)
1 tbsp thyme leaves
Method of preparation
Combine the cabbage, apple and celery. To make the dressing, finely grate
the zest from the orange and then squeeze out its juice. Combine the zest
and juice with the honey, oil and thyme. Add the dressing to the salad to
taste and toss well.
Red Cabbage
Makes: 4 servings.
2 tsp extra virgin olive oil (or preferably coconut oil)
1 small onion, halved and sliced
red cabbage (small), shredded
1 apple, peeled, cored and sliced
125 ml apple cider vinegar
tsp caraway seeds
2 tsp sesame seeds, toasted
181
Gabriela Rosa
Method of preparation
In a frying pan, heat the oil and add the onion. Cook over low heat for
2-3 minutes, ensuring the onions do not brown. Add the cabbage, apple,
vinegar and caraway seeds. Cook, covered, for 15 minutes, then uncover
and continue cooking until the liquid has evaporated.
Method of preparation
Combine the raisins, pineapple, carrot and sunflower seeds. Mix well. To
prepare the dressing, combine the lemon juice and mint. Add to the salad
and toss lightly.
Serve immediately.
182
Eat Your Way To Parenthood
Dressing:
1 tsp soft brown sugar
Juice of 2 limes
Zest of 2 limes, finely grated
1 tsp fish sauce
1 tsp chilli, chopped
Method of preparation
In a dry frying pan, toast the peanuts over medium heat until golden
brown. Place them on a plate to cool. When cool, roughly chop the peanuts.
Combine the papaya, snow peas, onion, carrot, capsicum, mint, coriander
and basil in a serving bowl. Gently toss together. To prepare the dressing,
combine the brown sugar, lime zest, lime juice, fish sauce and chilli and
pour over the salad. Toss well.
183
Gabriela Rosa
Spiced Salad
Makes: 4 servings.
1 tsp ground cumin
1 lemon, juiced
Zest of 1 lemon, finely grated
1 garlic clove, crushed
2 tbsp extra virgin olive oil (or preferably coconut oil)
800 g lamb leg steaks
250 g baby spinach
100 g low-fat feta, crumbled
red onion, finely sliced
2 oranges, segmented
4 g coriander, roughly chopped
Method of preparation
Preheat a chargrill plate or chargrill pan to hot.
Place cumin, lemon juice and zest, garlic and half the oil in a large dish and
mix well. Coat the lamb thoroughly with the mixture, then cover and set
aside for 10 minutes to marinate. Meanwhile, place the remaining oil in a
bowl, add spinach, feta, onion, oranges and coriander and toss well. Cook
the lamb on the chargrill plate for 3 minutes on each side or until done to
your liking.
184
Eat Your Way To Parenthood
Salmon Nicoise
Makes: 4 servings.
2 heads cos lettuce leaves, torn
400g grilled salmon, chunked
170 g artichoke hearts, drained and quartered
8 black and/or green olives
100 g jicama, peeled and julienned
100 g clover or broccoli sprouts (See page 210)
35 g pepperoncini peppers
4 anchovy filets
avocado (medium), peeled and cubed
80 ml gluten-free Dijon remoulade sauce or gluten-free
Caesar salad dressing,
Lemon wedges
Method of preparation
Arrange the lettuce on large serving platter. Arrange separate mounds of
salmon, artichoke, olives, jicama, sprouts, peppers, anchovies and avocado
over the platter. Drizzle with lemon juice.
185
Gabriela Rosa
Dressing:
2 tbsp coriander, chopped
4 garlic cloves, chopped
4 tsp gluten-free fish sauce
4 limes, juiced
2 red chilli, chopped
2 tsp organic raw honey
Method of preparation
Prepare the dressing by combining together the coriander, garlic, fish
sauce, lime juice, chilli and honey. Mix well and set aside. Combine the
beans with the sliced tomato, onion, spring onions and bean sprouts. Pour
the dressing over the mixture and toss well.
186
Eat Your Way To Parenthood
Dressing:
3 tbsp red wine vinegar
1 tsp wholegrain mustard
2 tbsp extra virgin olive oil (or preferably coconut oil)
Salt and pepper
Method of preparation
Combine the red wine vinegar, mustard and olive oil. Mix well, season with
salt and pepper, and set aside. In a large bowl, mix the beetroot, carrot,
broccoli, cabbage, onions, garlic and pumpkin seeds. Pour the dressing
over the top and toss well.
187
Gabriela Rosa
Basic Coleslaw
Makes: 4 servings.
Juice of lemon
2 tsp natural mustard
20 ml organic mayonnaise or tahini
head red cabbage, shredded
head green cabbage, shredded
red onion, chopped
zucchini, thinly sliced
Salt
Method of preparation
Combine the lemon juice, salt, mustard and mayonnaise and pour over the
cabbage, onion and zucchini. Mix well.
188
Eat Your Way To Parenthood
Dill Coleslaw
Makes: 4 servings.
2 tsp natural mustard
60 ml extra virgin olive oil (or preferably coconut oil)
head red cabbage, shredded
head green cabbage, shredded
1 tbsp spring onions, chopped
zucchini, thinly sliced
radish, finely sliced
2 tsp caraway seeds
tsp fresh dill, chopped
lemon, juiced
Salt
Method of preparation
Combine the lemon juice, salt, mustard and olive oil and pour over the
cabbage, spring onion, zucchini, radish, caraway seeds and dill. Mix well.
Asian Coleslaw
Makes: 4 servings.
120 ml extra virgin olive oil (or preferably coconut oil)
3 tbsp rice vinegar
1 tbsp gluten-free tamari sauce
1 daikon (about 5 cm), shredded
head red cabbage, shredded
head green cabbage, shredded
red onion, chopped
1 zucchini, thinly sliced
2 tbsp sesame seeds
189
Gabriela Rosa
Method of preparation
Combine the olive oil, rice vinegar, and tamari and pour over the daikon,
cabbage, onion and zucchini. Mix well. Sprinkle with sesame seeds.
Mexican Coleslaw
Makes: 4 servings.
100 ml organic preservative free (preferably home made)
mayonnaise or tahini
1 tbsp lime juice
head red cabbage, shredded
head green cabbage, shredded
red onion, chopped
red capsicum, thinly sliced
jalapeo pepper, chopped (optional)
1 tbsp black olives, chopped
tsp coriander, chopped
Chilli pepper flakes
lemon, juiced
Salt
Method of preparation
Combine the lemon juice, salt, mayonnaise and lime juice and pour over
the cabbage, onion, capsicum, jalapeo pepper, olives, coriander and chilli
pepper flakes. Mix well.
Note: Handle jalapeo with gloves, and rinse carefully after handling to
avoid burning your skin or eyes.
190
Eat Your Way To Parenthood
Method of preparation
Preheata chargrill plate or chargrill pan to hot.
Mix mustard, garlic and lime juice in a bowl. Add the chicken, turning
to coat thoroughly. Cover and chill for 30 minutes. In a small saucepan,
bring some lightly salted water to a boil. Blanch the snow peas for less than
1 minute or preferably use raw. If blanched, drain and cool them under
cold running water. Cook chicken on the grill for 5 minutes on each side.
Remove from heat and set aside for 5 minutes to rest. Place the snow peas,
rocket, tomatoes, avocado, basil and onion in a large salad bowl. Add oil
and balsamic vinegar and toss. Arrange the salad on serving plates and top
with chicken.
Serve immediately.
191
Gabriela Rosa
Method of preparation
Prepare the dressing by whisking together the olive oil, balsamic vinegar,
garlic, Stevia and Dijon mustard in a small bowl. Toss the beetroots, roast
beef, salad greens and basil together in a large bowl. Pour the dressing
over the mixture, toss and season to taste.
Serve immediately.
192
Eat Your Way To Parenthood
Method of preparation
Preheat your chargrill plate or chargrill pan to hot.
Brush meat with oil and cook for 3-4 minutes each side for medium-rare,
or until cooked to your liking. Put steaks aside, in a warm place, for 5
minutes to rest. Meanwhile, prepare the dressing by mixing the lime juice,
fish sauce, tamari, garlic and chilli in a small bowl. Slice meat across the
grain into thin strips. Place beef and spinach, capsicum, sprouts, spring
onions, coriander and mint in a large bowl. Pour the dressing over and
toss gently.
Serve immediately.
193
Gabriela Rosa
Dressing:
1 tbsp extra virgin olive oil (or preferably coconut oil)
1 tbsp balsamic vinegar
2 tbsp lemon juice
Black pepper, freshly ground
Method of preparation
Preheat oven to 180C. Heat a chargrill plate or chargrill pan to hot.
Halve the tomatoes lengthways and remove the seeds. Line a baking tray
with parchment or baking paper and place the tomatoes, skin-side down,
on the baking tray and season with pepper. Roast for 20 minutes. Remove
from oven and allow the tomatoes to cool.
Prepare the dressing by adding the olive oil, balsamic vinegar and lemon
juice in a small bowl and whisking until the mixture is combined well.
Season with black pepper.
In a bowl, mix the olive oil, garlic, paprika, garlic, cumin and garam masala.
Coat the lamb with the spice mixture, and cook on the grill for 2 minutes
each side for medium or until cooked to your liking. Cover with the steaks
194
Eat Your Way To Parenthood
Place rocket leaves, onion and cucumber in a bowl. Add the dressing and
toss. Layer salad on serving plates with lamb and roasted tomatoes.
Serve immediately.
Salad:
2 oranges, peeled and segmented
1 grapefruit, peeled and segmented
200 g green capsicum, deseeded and thinly sliced
200 g snow peas, ends removed
1 oak lettuce, washed and leaves torn
20 g alfalfa sprouts (see page 210)
Method of preparation
In a small bowl, prepare the salsa by adding the capsicum, coriander,
spring onions, ginger and hazelnuts and mixing until well combined.
Season lightly and then drizzle with some lemon juice. In another bowl,
add the oranges, grapefruit, capsicum, snow peas, lettuce and sprouts and
toss gently. Mix the remaining lemon juice, oil, salt and pepper and drizzle
over salad. Serve immediately, sprinkled with salsa.
195
Gabriela Rosa
Dressing:
4 tbsp extra virgin olive oil (or preferably coconut oil)
1 tbsp cider vinegar
2 tbsp dill, finely chopped
1 garlic clove, crushed
Method of preparation
In a bowl, prepare the dressing by adding the olive oil, vinegar, dill and
garlic and mixing thoroughly. In another bowl, add the beans, onion,
capsicums, spring onions, olives, cherry tomatoes and parsley and toss
gently.
Pour dressing over salad and allow flavours to blend for at least half an
hour before serving.
196
Eat Your Way To Parenthood
Mediterranean Salad
Makes: 4 servings.
Dressing:
Juice of 1 lemon
1 tbsp grainy mustard
60 ml extra virgin olive oil (or preferably coconut oil)
Black pepper, freshly ground
Salt
Salad:
12 black olives
2 spring onions, thinly sliced
200 g green capsicum, seeded and thinly sliced into strips
2 tbsp preserved lemon rind, finely chopped
1 cucumber, ribboned
100 g baby rocket
10 g coriander, chopped
10 g mint, chopped
Cos lettuce leaves
2 peaches, pitted and sliced
150 g almonds, roasted, then slightly crushed
Method of preparation
In a bowl, prepare the dressing by adding the lemon juice, mustard and
olive oil and mixing thoroughly. Season lightly. In a salad bowl, add the
olives, spring onions, capsicum, preserved lemon, cucumber, rocket,
coriander, mint, lettuce and peaches and toss gently.
197
Gabriela Rosa
Method of preparation
In a lightly oiled frying pan, cook the garam masala, cumin, coriander,
cinnamon and salt for 1 minute over medium heat until fragrant. Add the
Brazil nuts and stir for 2 minutes until the nuts are coated. Place on a
plate to cool. In a salad bowl, add the baby spinach, artichoke, tomatoes,
capsicum and parsley and toss gently.
Serve the salad sprinkled with the nuts and drizzled lightly with olive oil.
Season with salt and pepper to taste.
198
Eat Your Way To Parenthood
Eggplant Salad
Makes: 4 servings.
Dressing:
1 tbsp extra virgin olive oil (or preferably coconut oil)
1 tsp Coriander
2 tbsp lemon juice
2 tbsp orange juice
Black pepper
Salt
Salad:
1 eggplant (medium) cut lengthwise into thin slices
1 zucchini (medium), ribboned
Extra virgin olive oil (or preferably coconut oil)
Black pepper, freshly ground
Salt
Method of preparation
Preheat a chargrill plate or chargrill pan to hot.
Lightly salt the eggplant slices and set aside for 20 minutes. Rinse and pat
dry with paper towels. Chargrill the eggplant until brown, then cut into 3
cm cubes. Transfer the cubed eggplant to a bowl and drizzle lightly with
oil and sprinkle with salt and black pepper. Chargrill the zucchini ribbons
until tender. Fold the eggplant and zucchini through the dressing.
Serve immediately.
199
Gabriela Rosa
Italian Salad
Makes: 4-6 servings.
Salad:
50 g mixed lettuce greens
50 g rocket, rinsed
100 g cherry tomatoes
100 g red capsicum, oven roasted
100 g yellow zucchini, oven roasted
1 tbsp basil leaves, shredded
Dressing:
2 tbsp extra virgin olive oil (or preferably coconut oil),
cold pressed
1 tbsp balsamic vinegar
Black pepper, freshly ground
Salt
Method of preparation
In a bowl, prepare the dressing by combining the olive oil and balsamic
vinegar and mixing thoroughly. Season lightly. Combine the lettuce, rocket,
tomatoes, capsicum, zucchini and basil in a large bowl and toss well.
200
Eat Your Way To Parenthood
Salad:
100 g rocket leaves, rinsed
200 g snow peas, ends removed
200 g green capsicum, seeded and sliced lengthwise
40 g snow pea sprouts (see page 210)
Mixed lettuce greens
Method of preparation
In a bowl, prepare the dressing by combining the olive oil, wine vinegar
and dill and mixing thoroughly. Season lightly. Combine the rocket, snow
peas, capsicum, sprouts, and mixed lettuce greens in a large bowl and toss
well.
201
Gabriela Rosa
Gluten-Free Tabouleh
Makes: 2 servings.
175 g quinoa
310 ml boiling water
100 g parsley, chopped
85 g mint, chopped
8 spring onions, sliced
1 tbsp extra virgin olive oil (or preferably coconut oil)
60 ml lemon juice
500 g tomatoes, diced
Method of preparation
Put the quinoa in a heat-safe bowl and pour the boiling water over,
cover and leave for 10 minutes until the water has been absorbed. If any
moisture remains, squeeze the quinoa to remove the moisture. Add the
parsley, mint and spring onions and mix gently. In a small bowl, combine
the oil and lemon juice. Season with black pepper. Pour the dressing over
the quinoa.
Just before serving, add the tomatoes and mix gently with a fork.
202
Dressing, Sauces,
Marinades and Rubs
203
Dressing, Sauces, Marinades and Rubs
Asian Dressing ................................................................................. 205
204
Eat Your Way To Parenthood
Asian Dressing
80 g raw sesame seed tahini
2 tbsp gluten-free tamari sauce
1 tbsp fresh ginger, minced
2 tsp apple juice
1 small garlic clove, chopped
1/8 tsp chilli flakes
Method of preparation
In a food processor, combine the tahini, tamari sauce, ginger, apple juice,
garlic and chilli and process until smooth. Dilute the dressing to the desired
consistency and store in a covered container in the refrigerator.
Method of preparation
In a food processor, combine the lemon juice, olive oil, garlic, parsley,
spring onions, mustard, vegetable salt and apple juice and process until
smooth. Transfer to a storage container and refrigerate for at least half an
hour before serving, if possible.
205
Gabriela Rosa
Method of preparation
In a food processor, combine the lemon juice, red wine, olive oil, garlic,
parsley, spring onions, mustard, tomato paste, vegetable seasoning and
apple juice and process until smooth. Transfer to a storage container and
refrigerate at least half an hour before serving, if possible.
Method of preparation
Whisk all ingredients together until smooth.
206
Eat Your Way To Parenthood
Method of preparation
Whisk all ingredients together until smooth
Method of preparation
Whisk all ingredients together until smooth
Method of preparation
Whisk all ingredients together until smooth
207
Gabriela Rosa
Method of preparation
Whisk all ingredients together until smooth
Asian-Style Marinade
60 ml lime juice
2 tbsp fish sauce
1 small red chilli, finely chopped
1 tsp brown sugar
1 tsp coriander leaves
Method of preparation
Whisk all ingredients together until smooth
208
Eat Your Way To Parenthood
Zesty Rub
Mint
Lemon zest
Paprika
Mexican Rub
Lemon zest
Ground cumin
Ground coriander
Jalapeo chilli (or cayenne pepper)
Italian Rub
Oregano
Thyme
Basil
Chives, finely chopped
Garlic, finely chopped
209
Gabriela Rosa
Pesto
Makes: 4 servings.
Method of preparation
In a food processor, combine the basil, pumpkin seeds, garlic and water
and process on high, adding small quantities of olive oil at a time until it
forms a smooth paste. Season lightly.
210
Eat Your Way To Parenthood
Preserved Lemons
145 g salt
5 organic lemons, scrubbed and quartered
1 bay leaf
2-3 cloves
1 cinnamon stick
Juice of 1 lemon
Method of preparation
Sterilise an airtight jar. Place one tablespoon of salt into the bottom of the
jar. Pack half the lemons into the jar with the rinds facing outward, adding
the bay leaves, cloves and cinnamon stick as you go. Press the ingredients
down firmly as you pack them into the jar. Add the remaining lemons and
salt to the jar. Fill the jar with boiling water and seal.
To use the preserved lemons, scrape away the flesh and pith, rinse and
chop the rind finely. Use in recipes or add to meat before baking.
500ml tahini
1 small cucumber, peeled, seeded and finely diced
1 tbsp lemon juice
1 whole garlic bulb, roasted until soft
Black pepper, freshly ground
4 tbsp chives, chopped
4 tbsp coriander, chopped
Salt
Method of preparation
Combine all the ingredients and refrigerate until needed for up to 3 days.
211
Gabriela Rosa
212
Fish
213
Fish
Salsa Chargrilled Fish .................................................................... 216
214
Chargrilled Salmon STEAKS ........................................................ 235
215
Gabriela Rosa
Salsa:
500 g ripe tomatoes, cored, skinned
1 red onion (small), finely chopped
1 handful basil (large), finely chopped
1 tbsp lime juice
Method of preparation
Preheat a chargrill plate or chargrill pan to hot.
In a shallow dish, combine the olive oil, lime zest and basil and mix well.
Coat the fish with the mixture, cover and refrigerate for 15 minutes or
longer, if desired. To prepare the salsa, cut the tomatoes into quarters,
squeeze out the seeds and then dice into small pieces. Combine with the
onion, basil and lime juice and mix well. Chargrill the fish for 5-10 minutes,
turning once and brushing with any remaining marinade.
216
Eat Your Way To Parenthood
Asian-Style Fish
Makes: 4 servings.
Method of preparation
In a lightly oiled frying pan or wok, cook the onions, garlic, chilli, mint,
lemongrass and lime leaves for 2-3 minutes over low heat. Add the fish
and cook for 5-7 minutes, turning once. Transfer the fish to a plate and
cover loosely with baking paper (or place in a Pyrex glass dish with lid) to
keep them warm. Add the lime juice, fish sauce and tomatoes to the pan
and cook for 3-4 minutes, until the tomatoes are heated through but are
not mushy.
Serve the fish topped with the sauce and sprinkled with coriander leaves.
217
Gabriela Rosa
Method of preparation
In a shallow dish, prepare the marinade by combining the vinegar, lemon
juice, black pepper and herbs and mixing well. Coat the fish fillets in the
marinade. Cover and leave in the refrigerator until you are ready to cook.
Remove the fish fillets from the marinade (reserving the marinade) and
chargrill them for no more than 5-10 minutes, turning once, until the
fish is easily flaked with fork. While the fish is cooking, boil the reserved
marinade in a small saucepan for 1 minute.
218
Eat Your Way To Parenthood
Fish:
Cooking spray, extra virgin olive oil (or preferably
coconut oil)
4 fish fillets (175 g each)
2 tbsp chopped dill, extra
Method of preparation
In a saucepan combine all sauce ingredients, warm, but do not boil. Add a
little water if the sauce is too thick. Heat a lightly oiled frying pan and cook
the fish for 3-4 minutes on each side.
219
Gabriela Rosa
Fish:
3 tbsp lemon thyme
1 whole salmon (3-4 kg), scaled and cleaned
1 lemon, halved
Method of preparation
Preheat a chargrill plate or chargrill pan to hot.
In a bowl, combine the cucumbers, red onion, lemon zest and juice and
coriander. Oil one side of a banana leaf or baking paper and place a third
of the lemon thyme on the oiled leaf or paper. Top with the salmon. Place
the lemon halves and another third of the thyme inside the fish and scatter
the remaining thyme on top of the fish. Fold the leaf or paper to enclose
the salmon completely, then wrap with aluminium foil. Cook the salmon
for 15-20 minutes, turn the fish over and cook for another 15-20 minutes.
Unwrap and transfer the salmon to a serving platter.
220
Eat Your Way To Parenthood
Method of preparation
Preheat oven to 180 C.
Combine about half the coconut cream with the chilli, turmeric, cumin,
coriander, parsley and black pepper in a shallow dish. Coat the fish fillets
with the spice mixture. Place the fish on a baking tray lined with parchment
or baking paper. Cover and refrigerate for 15 minutes. In a small bowl,
combine the remainder of the coconut cream, lemon zest, lemon juice and
tahini and stir well. Bake the fish for 10-15 minutes, or until the fish is
easily flaked with fork.
221
Gabriela Rosa
Method of preparation
Preheat oven to 200 C.
Lightly grease a 20 cm fluted pie tin. Roll out the pastry dough and use it to
line the pie tin. Cover the base of pastry dough with parchment or baking
paper and then cover paper with dried beans or rice to stop the pastry
base from puffing up during baking. Bake for 15 minutes, and then remove
beans and paper and bake for an additional 10 minutes. Remove the pie
crust from oven and reduce oven temperature to 160 C.
In a large, lightly oiled frying pan, cook the leek for 5 minutes over high
heat (or until soft). Add the garlic and cook for an additional 2 minutes.
Remove the pan from heat and set aside. Cover the pie base with salmon,
broccoli and cheese. In a small bowl, mix the eggs, almond milk, coconut
cream and dill. Add the leek and garlic to the egg mixture, season lightly
and pour over the pie filling. Bake for approximately 45 minutes or until
lightly browned and puffy in the centre. Let rest for 5 minutes.
Serve immediately.
222
Eat Your Way To Parenthood
Method of preparation
Place a bamboo steamer in a large frying pan or wok. Add water to the
pan (the water level should not reach the middle of the steamer) and bring
to a boil. Meanwhile, place the salmon on a small plate that fits into the
steamer. In a small bowl, mix the garlic, ginger, lime leaves, fish sauce,
sesame oil and half the spring onion. Spoon the mixture over the fish and
top with the lime slices. Put the plate with the fish into the steamer and
steam, covered, for 10 minutes. Remove from heat and transfer fish to
serving plates and spoon over cooking juices.
Serve immediately, garnished with coriander, chilli, lime wedges and the
remaining spring onion.
223
Gabriela Rosa
Peperonata:
2 tbsp extra virgin olive oil (or preferably coconut oil)
2 red capsicums, seeded and sliced
1 red onion, finely chopped
2 garlic cloves, finely chopped
3 tbsp fresh basil, torn
Black pepper, fresh ground
Method of preparation
In a deep frying pan, add the lemon slices, stock, parsley, peppercorns and
bay leaf and bring to a boil. Reduce the heat and simmer for 3 minutes.
Add fish fillets and simmer very gently for 8 minutes. Remove pan from
heat and allow the fish to rest in the liquid. Meanwhile, in a large, lightly
oiled saucepan, prepare the peperonata by cooking the capsicum over
medium heat for 5 minutes or until the capsicum starts to soften. Add the
onion and garlic and cook for an additional 5 minutes. Stir in the basil and
season well with black pepper. Spoon the peperonata onto serving plates
and top with fish.
224
Eat Your Way To Parenthood
Method of preparation
Preheat oven to 200 C.
Squeeze enough lime to yield 2 tablespoons of lime juice. Reserve the rest
for garnishing later. Place the fish fillets on a baking tray and sprinkle with
sesame seeds. Bake for 10 minutes or until the fish is easily flaked with
fork. Meanwhile, in a large, lightly oiled frying pan or wok, cook the garlic,
ginger and spring onions for 2 minutes over high heat until the onions are
soft. Add the mushrooms and bok choy and toss together. Add the lime
juice, oyster sauce and water and stir-fry together for 2-3 minutes. Finally,
stir in the coriander. Place the stir-fried mushroom mixture on serving
plates and top with the fish fillets.
225
Gabriela Rosa
Method of preparation
Preheat oven to 200 C.
In a small bowl, combine the onion, capers, parsley, half the olive oil, half
the lemon juice and half the zest. Spread a large sheet of parchment or
baking paper on your work surface. Place a fish fillet in the centre and
spoon over the lemon and caper mixture. Fold the edges of the paper to
form a well-sealed parcel. Repeat this process with the remaining fish
and lemon and caper mixture. Place the four parcels in a single layer in
an oven-safe baking dish and bake for 10 minutes or until fish is cooked
through.
While the fish is baking, steam the squash for 5 minutes or until cooked.
Drain and cut the squash into thick slices while still hot. Transfer the
squash to a large bowl and toss with the spinach leaves. Drizzle the mixture
with the remaining lemon juice and zest. Season lightly. Open each parcel
carefully and slide contents onto a warm plate.
226
Eat Your Way To Parenthood
Method of preparation
In a large saucepan, add the stock, lemongrass and ginger. Bring to a boil
and then reduce to simmer for 5 minutes to allow the flavours to infuse.
Add the fish fillets and poach for 5 minutes until cooked through. In a
saucepan, saut the shiitake mushrooms in a little chicken stock until
softened. In a pot of salted boiling water, cook the noodles until al dente.
Drain the noodles and toss with the mushrooms, spring onions, sesame
oil, tamari sauce, coriander and wakame. Divide the noodles between four
serving plates and top each with a poached fish fillet.
Serve immediately, garnished with the snow pea sprouts and bean
shoots.
227
Gabriela Rosa
Method of preparation
Preheat oven to 180 C. Preheat a chargrill plate or chargrill pan to hot.
In a bowl, add the pumpkin and half the oil. Toss to coat. Transfer the
pumpkin to an oven-safe baking dish and season lightly. Bake for 20
minutes or until soft and golden. Lightly brush the salmon fillets with
the remaining oil. Chargrill the salmon, flesh-side down, and cook for
4 minutes. Turn the salmon over and cook for an additional 4 minutes.
Remove from heat, cover loosely with parchment or baking paper and let
rest. In a saucepan, bring lightly salted water to a boil. Blanch the asparagus
for 2 minutes, then drain. Arrange the salmon on the pumpkin slices, then
top with parsley relish and add asparagus spears.
228
Eat Your Way To Parenthood
Method of preparation
Preheat a chargrill plate or chargrill pan to hot.
In a bowl, add the capsicum, zucchini, onion and half the oil. Season
lightly. Toss the mixture to coat thoroughly. Chargrill the vegetables for
3-5 minutes or until charred and slightly wilted. Turn the vegetables
occasionally for even cooking. Return the vegetables to the bowl and
add the garlic, olives, balsamic vinegar, parsley, basil, lemon juice and
remaining oil. Toss lightly. Cover and allow flavours to infuse. Lightly
spray the fish fillets with olive oil and season lightly. Chargrill the fish
fillets for 2 minutes on each side or until cooked. Divide the vegetables
between serving plates and top with fish.
229
Gabriela Rosa
Method of preparation
Preheat oven to 220 C.
230
Eat Your Way To Parenthood
Method of preparation
In a small saucepan, heat half the oil over medium heat. Add the garlic, chilli
and spring onion to the pan and cook for 2 minutes, stirring constantly,
until garlic is golden. Reduce the heat to medium-low and add the basil,
oregano, capers and vinegar. Cook, stirring occasionally, for 5 minutes,
then remove the pan from the heat and stir in the chopped tomato.
Brush the fillets with the remaining oil and sear each side for 2 minutes in
a large frying pan over high heat. Transfer the fillets to an oven-safe baking
dish and spoon the sauce over the fish. Bake for 6-8 minutes or until the
fish is easily flaked with fork.
Serve immediately.
Variation:
Experiment with different ingredients in the baking dish. For example, top
the fillets with onion slices, chopped parsley, lemon zest and fresh thyme.
Pour over lemon juice mixed with crushed garlic, and a drizzle of oil.
231
Gabriela Rosa
Method of preparation
Preheat oven to 180 C.
Brush the fish fillets with half the oil and season with black pepper. Arrange
the fillets in a single layer in an oven-safe baking dish with a lid.
Serve immediately.
232
Eat Your Way To Parenthood
Fish:
Zest of an orange, finely grated
Juice of an orange
Zest of a lemon, finely grated
Juice of a lemon
1 tbsp extra virgin olive oil (or preferably coconut oil)
4 fish fillets (150 g each)
Method of preparation
Preheat a chargrill plate or chargrill pan to hot.
Prepare the salsa by gently tossing the cucumber, onion, lemon, oil and
mint together in a bowl. Set aside. Combine orange zest and juice, lemon
zest and juice and olive oil in a bowl and pour over the fish fillets. Allow
to marinate for 30 minutes. Chargrill the fish fillets for 3 minutes on each
side or until easily flaked with fork.
Serve the fish fillets on top of the salsa, garnished with orange segments.
233
Gabriela Rosa
Fish:
4 fish fillets (200 g each)
2 garlic cloves, crushed
1 red chilli, chopped
Black pepper, freshly ground
Juice of 1 lemon
Zest of 1 lemon, finely grated
Salt
Crumb Mixture:
2 slices Mountain Bread
4 tbsp pumpkin seeds
2 tbsp chives, finely sliced
2 tbsp fresh parsley, chopped
Extra virgin olive oil (or preferably coconut oil)
Method of preparation
In a bowl, prepare the salsa by combining the mint, parsley, olives,
capsicum, sesame seed and onion. Season with salt, black pepper and a
light drizzle of olive oil. Toss until well combined. Set aside.
In a shallow dish, place the fish fillets along with the garlic, chilli, salt,
black pepper, lemon juice and zest. Coat the fish with the seasoning. In a
234
Eat Your Way To Parenthood
food processor combine the Mountain Bread, pumpkin seeds, chives and
parsley and process on high until the mixture resembles fine breadcrumbs.
Coat the fillets in crumb mixture, keeping the remainder of the mixture for
use later. In a lightly oiled oven-safe frying pan, cook the fish fillets over
medium heat for 2 minutes. Turn the fillets over and remove the pan from
the heat. Divide the remaining crumb mixture and sprinkle over the grilled
fillets. Drizzle the fillets lightly with olive oil and place under the oven grill
for 2 minutes.
Balsamic Dressing:
60 ml extra virgin olive oil (or preferably coconut oil)
20 ml balsamic vinegar
2 tbsp chives, finely chopped
1 tbsp dill, finely chopped
Black pepper, freshly ground
Salt
Method of preparation
Preheat a chargrill plate or chargrill pan to hot.
Prepare the dressing by combining the olive oil, balsamic vinegar, chives
and dill in a bowl. Mix until well combined. In a large bowl, combine
the apples, spinach and fennel. Toss and divide between serving plates.
Chargrill the salmon steaks for 4 minutes on each side until cooked to your
liking. Divide salad mixture between serving plates. Top the salad with
salmon and drizzle with balsamic dressing.
235
Gabriela Rosa
Serve immediately.
Spiced Salmon
Makes: 4 servings.
Salmon:
4 tbsp ground cumin
3 tsp garlic powder
2 tsp salt
2 tsp cayenne pepper
4 salmon fillets (150 g each), skin removed
1 tbsp fresh coriander, finely chopped
8 cherry tomatoes, oven roasted
Salt
Tahini Dressing:
60 ml water
2 tbsp tahini
Juice of of a lemon
Zest of a lemon, finely grated
Black pepper, freshly ground
Extra virgin olive oil (or preferably coconut oil)
Method of preparation
Prepare the tahini dressing by combining the water, tahini, lemon juice
and zest in small container. Mix until well combined and season to taste.
In a bowl, combine the cumin, garlic powder, salt and cayenne pepper.
Lightly coat the salmon with this seasoning. In a lightly oiled frying pan,
sear the salmon over high heat for 2 minutes on both sides or until cooked
to liking.
Serve the salmon immediately, drizzled with tahini sauce and sprinkled
with fresh coriander and cherry tomatoes.
236
Eat Your Way To Parenthood
Seared SALMON
Makes: 4 servings.
Salmon:
4 trout fillets (150 g each), skin left on
1 lemon, thinly sliced
Cooking spray, extra virgin olive oil (or preferably
coconut oil)
2 tsp black nigella sativa seeds
Asian greens
Lemon wedges
Marinade:
1 garlic clove, crushed
1 piece fresh ginger (small), peeled and grated
1 long red chilli, seeded and finely chopped
3 tsp rice wine vinegar
Stevia, natural sugar substitute (equivalent to tsp of
sugaruse approximately 3-4 drops)
Black pepper, freshly ground
3 tbsp lemon juice
Salt
Method of preparation
Combine the salmon fillets, garlic, ginger, chilli, wine vinegar, sugar
substitute, salt, pepper and lemon juice in a bowl. Cover and marinate for
30 minutes. In a frying pan, sear the trout (skin side up) over high heat for
1 minute. Turn the fillet over and take the pan off the heat. Place slices of
lemon on top of the fish and spoon over marinade. Cook for 3 minutes.
Serve immediately, sprinkled with the nigella sativa seeds. Serve with
Asian greens and a wedge of lemon.
237
Gabriela Rosa
238
Poultry
239
Poultry
Chicken Raspberry Dijon .............................................................. 242
240
Tangy Glazed Chicken ................................................................... 260
241
Gabriela Rosa
Method of preparation
In a lightly oiled frying pan, cook the chicken (covered) over medium heat
for about 5 minutes on each side. Transfer the chicken to a plate and let
rest. In the same frying pan, add the mustard, vinegar, lemon juice and
water to the pan and bring to a boil.
Serve the chicken immediately, topped with the sauce and sprinkled with
parsley.
Herb-Roasted Chicken
Makes: 4 servings.
Method of preparation
Preheat oven to 180 C.
Place the chicken in a roasting pan. Stuff the chickens cavity with half
the rosemary and with 1 lemon. Tuck the remaining rosemary under the
chickens wings and into the thighs. Place the remaining lemon slices on
the chicken. Roast the chicken for 1 hour and then pierce the thigh with
242
Eat Your Way To Parenthood
a skewer to check if the chicken is cooked. If the juices are pink, cook for
an additional 15 minutes. The chicken is cooked when the juices run clear.
Remove from the oven, cover loosely with sufficient baking paper and a tea
towel and let rest for 5 minutes.
Tropical Chicken
Makes: 4 servings.
Method of preparation
In a shallow bowl, mix the lime juice, orange juice and mango together
well. Coat the chicken breasts with the marinade. Cover and refrigerate for
15 minutes or overnight.
Preheat a grill to hot. Grill the chicken for 10-15 minutes, turning several
times and brushing with the marinade. Allow the chicken to rest and then
cut it into long slices.
243
Gabriela Rosa
Method of preparation
Preheat a grill to hot.
In a lightly oiled saucepan, cook the onion over medium heat for 2-3
minutes. Add the garlic, paprika and thyme and cook for an additional
minute. Cut the skinned tomato into quarters, squeeze out the seeds and
dice the tomato flesh roughly. Add the capsicum and tomatoes to the
saucepan and cook for 10 minutes, or until soft. Puree the mixture in your
food processor until it is smooth. Grill the chicken for 6-8 minutes or until
cooked through. Let the chicken rest and then cut into long slices.
Serve the chicken slices topped with the sauce and garnished with whole
chives.
244
Eat Your Way To Parenthood
Method of preparation
Preheat a barbecue to hot.
In a large bowl, mix the lemon juice and zest, garlic, olive oil, and chilli
flakes together well. Coat the chicken with the sauce thoroughly. Cover
the bowl and allow the chicken to marinate for 30 minutes. Barbecue
the chicken for 5 minutes on each side or until cooked through. Remove
the chicken and set aside to rest. Grill the lemons, flesh-side down, for 3
minutes. Slice the chicken into long strips. Prepare the salad by combining
the asparagus, sweet potatoes, mixed salad leaves and balsamic dressing
together and dividing it among 4 plates.
Serve the salad topped with chicken and with a grilled lemon half on the
side of each plate.
Variation:
Substitute chick peas in place of the sweet potato.
245
Gabriela Rosa
Chicken Rolls:
400 g organic chicken breast, boneless and skinless
11 sheets rice paper
100 g bean sprouts (see page 210)
16 fresh mint leaves
1 tsp coriander leaves, packed loose
red capsicum, seeded and sliced
1 carrot, cut into sticks
Sweet-chilli sauce
Method of preparation
Preheat oven to 180 C.
In a bowl, mix the Char Siu sauce, five-spice, ginger and rice wine vinegar
together well. Coat the chicken with the sauce thoroughly. Cover the bowl
and allow the chicken to marinate for 10-15 minutes.
Transfer the marinated chicken to an oven-safe baking dish and bake for
15 minutes or until cooked through. Remove from the oven and allow to
cool. Slice the chicken into long strips and set aside.
Fill a large, shallow bowl with cold water. Soak the sheets of rice paper in
cold water, one-by-one, for 2 minutes and then drain and lay on a clean
cloth. Divide the chicken, sprouts, mint, coriander, capsicum and carrot
equally among the centres of the rice paper sheets. Tuck in both sides and
roll up securely.
246
Eat Your Way To Parenthood
Method of preparation
Preheat oven to 180 C.
In a small bowl, combine the spring onions, goats cheese, lemon zest and
juice, parsley and pine nuts. Season lightly, then cover and refrigerate for
10 minutes.
With a sharp knife, cut a large pocket along the side of the chicken breast.
Spoon a quarter of the goats cheese mixture into each breast. Place 2
slices of prosciutto on your work surface, overlapping them slightly. Place
a stuffed chicken breast across the prosciutto, then roll up the chicken
breast in the prosciutto and secure with toothpicks. Repeat with remaining
chicken. In a lightly oiled frying pan, cook the chicken over high heat for
4 minutes on each side. Transfer the chicken to a baking tray and bake for
10 minutes or until cooked through.
Serve immediately.
247
Gabriela Rosa
Method of preparation
Preheat barbecue plate to hot.
In a large bowl, combine the garlic, lemon juice, chilli and almond milk.
Add chicken and coat thoroughly. Cover the bowl and allow the chicken to
marinate for 30 minutes. Thread the chicken pieces onto 8 skewers and
grill for 2 minutes on each side or until cooked through.
Serve immediately.
248
Eat Your Way To Parenthood
Method of preparation
Preheat oven to 200 C.
Place a rack inside an oven-safe baking dish with a lid. Transfer chicken
pieces to the rack and bake for 35 minutes. Remove the chicken from the
oven, cover loosely with lid and set aside to rest for 5 minutes. Meanwhile,
steam the bok choy and divide among serving plates.
Serve the bok choy topped with chicken and sprinkled with coriander.
249
Gabriela Rosa
Method of preparation
Preheat oven to 200 C.
In a large, lightly oiled saucepan, cook the chicken in batches for 5 minutes
over a medium heat or until browned. Return all the chicken pieces to the
saucepan, add the celery and leek and cook for 5 minutes or until leek
is soft. Add the chicken stock and cornflour mixture and bring to a boil.
Cover, reduce the heat and simmer for 20 minutes. Stir in tarragon, parsley
and peas and season lightly. Transfer the chicken filling to an oven-safe pie
dish and set aside to cool slightly.
Roll the pastry dough to size of the filled pie dish and a thickness of 5 mm.
Brush the rim of pie dish with a little egg yolk, and then drape the dough
over, pressing the edges firmly onto the rim of the dish. Brush the dough
with a little more egg yolk and bake for 20 minutes.
Serve immediately.
250
Eat Your Way To Parenthood
Black-Eyed Peas:
1 onion, diced
3 garlic cloves, chopped
500 g black-eyed peas, cooked
250 g sweet corn kernels, cooked (off the cob)
1 red capsicum, diced
1 yellow capsicum, diced
2 spring onions, sliced
2 tomatoes, diced
3 tbsp coriander, finely chopped
2 tbsp sweet chilli sauce
Method of preparation
Preheat oven to 200 C.
Combine the paprika, chilli powder, cumin, garlic powder, curry powder,
black pepper and coriander and rub over the chicken breasts. Cover and
marinate in the refrigerator for 2 hours.
In a lightly oiled frying pan, sear the chicken breasts on both sides until
golden. Place in a hot oven to roast for 10-15 minutes until cooked through.
Prepare the black-eyed peas by sauting the onion and garlic in a little
water until golden. Add the black-eyed peas, corn and capsicums and cook
251
Gabriela Rosa
for 5 minutes until heated through. Mix in the spring onions, tomatoes,
coriander and sweet chilli sauce.
Serve the black-eyed peas on plates topped with the chicken breast and
garnished with extra sliced capsicum and spring onion.
60 g tandoori paste
1 tsp ground cumin
1 tbsp lemon juice
400 g coconut cream
1 garlic cloves, crushed
800 g organic chicken thighs, boneless, skinless and cut into
2 cm cubes
8 skewers, soaked if wooden
2 tsp extra virgin olive oil (or preferably coconut oil)
3 onions (small), sliced thick
1 tbsp fresh coriander leaves
60 ml water
300 g baby spinach leaves
Lemon wedges
Mango chutney
Method of preparation
Preheat oven to 180 C.
In a freezer bag, add tandoori paste, cumin, lemon juice, two-thirds of the
coconut cream and two-thirds of the garlic and mix well. Add the chicken
and coat thoroughly. Refrigerate for at least 3 hours. Thread the coated
chicken pieces onto the skewers and place on a plate. Set aside.
Line two baking trays with parchment or baking paper. Heat a lightly oiled
frying pan over medium heat and saut the onion until it is soft and then
transfer to one of the prepared baking trays. Increase the heat under the
252
Eat Your Way To Parenthood
frypan to high and cook the chicken skewers for 2 minutes on one side and
1 minute on the other side. Transfer the skewers to the second baking tray
and bake for 6-8 minutes. For the final 2 minutes of cooking time, put the
baking tray containing the onion into oven. Toss the cooked onion with
coriander.
Meanwhile, in a large saucepan, bring the water to a simmer and add the
spinach, stirring gently, until wilted. Add remaining garlic and stir gently
to combine.
Serve the spinach topped with the onion mixture and chicken skewers.
Serve the lemon wedges, chutney and remaining coconut cream on the
side.
Orange Sauce:
4 tsp white wine vinegar
Stevia (equivalent to tsp of sugar)
1 orange, juiced
60 ml water, heated
tsp psyllium husks
Method of preparation
Preheat oven to 200 C.
In a small saucepan, add the wine vinegar, Stevia and orange juice and
simmer for 15 minutes. Wisk the psyllium husks into the hot water and
253
Gabriela Rosa
On parchment or baking paper, overlap the chicken and beat it flat with
a meat mallet until it is even in thickness and forms roughly a 20 cm x
20 cm square. Sprinkle the chicken with mint, garlic and parsley. Roll
the chicken to form a log, wrap in baking paper and bake for 15 minutes.
Remove the chicken roll from oven, open the paper carefully and return to
oven unwrapped to bake for an additional 5-10 minutes until browned.
Serve by cutting the chicken roll into slices 1 cm thick and top with the
orange sauce.
Chilli Chicken
Makes: 4 servings.
Method of preparation
Add the chilli sauce to a bowl and marinate the chicken breast strips for 1
hour.
In a lightly oiled frying pan or wok, stir-fry the chicken in batches until
browned. Remove and set aside. Add broccolini and green beans to the
pan and stir-fry for 2 minutes. Add the vegetable stock, chilli marinade
and chicken to the pan and cook for an additional 3 minutes. Fold through
baby bok choy and snow peas and cook for an additional 2 minutes.
Serve immediately.
254
Eat Your Way To Parenthood
Method of preparation
Place the stock, coriander, nutmeg, bouquet garni, and thyme in a large
saucepan and simmer for 20 minutes. Remove the bouquet garni and pour
through strainer to remove the thyme. In a lightly oiled large saucepan,
saut the chicken, leek, celery, onion, mushroom, salt and pepper. Add the
strained stock to the saucepan and simmer for 20 minutes.
255
Gabriela Rosa
Chicken Wellington
Makes: 4 servings.
Method of preparation
Preheat oven to 180 C.
In a lightly oiled frying pan, cook the chicken breast and garlic for 4
minutes, turning after 2 minutes. Set aside. In the same frying pan, cook
the button mushrooms, parsley, lemon thyme, salt and black pepper. Saut
the mixture on low heat for 3-4 minutes. In a food processor, process half
the mushroom mixture for 2 minutes until the mushrooms are pureed.
Transfer the mushroom puree back to the remaining mushrooms and
mix.
256
Eat Your Way To Parenthood
Method of preparation
Preheat oven to 180 C.
In a bowl, add garlic, olive oil and balsamic vinegar and mix well. Set
aside. Cut a small pocket along the side of chicken breast and place one
tablespoon of pesto in the pocket. Brush the chicken breast with garlic,
olive oil and vinegar mixture. In a lightly oiled frying pan, cook the chicken
over medium heat for 5 minutes on each side. Transfer the chicken to an
oven-safe dish and bake for 10 minutes or until cooked through. Remove
from the oven and let rest for 5 minutes.
257
Gabriela Rosa
Method of preparation
In a glass container with a lid, combine the coriander, garlic, cumin, mint,
ginger, chilli, lemongrass and chicken breast. Shake until the chicken is
coated with mixture. Refrigerate for 1 hour.
In a lightly oiled frying pan or wok, stir-fry the chicken in batches over
medium to hot heat until browned. Set aside. Add onion, broccoli, celery
and bamboo shoots to the pan and stir for 2 minutes. Add vegetable stock
and chicken and cook for an additional 3 minutes. Fold through baby bok
choy and snow peas and cook for an additional 2 minutes.
Serve immediately.
258
Eat Your Way To Parenthood
Method of preparation
Preheat oven to 180 C.
In a food processor, add the mountain bread and process it until it resembles
breadcrumbs. Add the turkey mince, garlic, onion, vegetable, sage, thyme
and pepper and process for 30 seconds or until well combined., Cook the
apricots, water and allspice in a saucepan over medium heat until the
water evaporates. Press half the turkey mixture into 4 miniature loaf tins.
Add a layer of apricot halves and then another layer of turkey mixture. Bake
the loaves for 20 minutes covered, and then for an additional 5 minutes
uncovered. Invert loaves onto serving plates.
259
Gabriela Rosa
Method of preparation
Place orange juice, zest, ginger, Stevia, salt, black pepper and coriander in
a bowl and mix well. Add the chicken breast to the bowl, coating each piece
thoroughly. Let the chicken marinate for 30 minutes. Drain chicken well,
reserving the marinade. In a frying pan or wok, heat the olive oil on a high
heat and cook the chicken for approximately 3-4 minutes. Remove from
wok. Add the Asian vegetables to the wok as well as the reserved marinade
and cook for an additional 2 minutes.
260
Eat Your Way To Parenthood
Relish:
100 g cranberries
lemon, juiced
240 ml of water
1 tbsp of balsamic vinegar
2-3 drops of Stevia, natural sugar substitute
Method of preparation
Preheat oven to 180 C.
In a bowl, combine the turkey mince, garlic, onion and parsley. Season with
salt and pepper to taste. Coat an oven-safe loaf pan with cooking spray and
line the pan with silverbeet, overlapping to cover the base and sides and
leaving enough to cover the top. Add half the turkey mince mixture to the
base of the pan, pressing the mixture into the corners gently. Add a layer of
zucchini ribbons and top with the remaining turkey mince mixture. Fold
over the edges of silverbeet. Cover with parchment or baking paper and
bake for 30 minutes or until cooked through. Remove the paper and bake
for an additional 10 minutes. Invert the pan to remove the pt and cut it
into thick slices.
261
Gabriela Rosa
Method of preparation
Place stock, ginger and lemongrass in a saucepan and simmer on medium
heat for 30 minutes to infuse flavour. Add the chicken breast and simmer
for an additional 5 minutes on each side until the chicken is cooked
through. Transfer the chicken to a plate to cool slightly and cut into 1 cm
slices. Set aside. Remove the lemongrass from broth and discard. Add
beans and asparagus to the broth and cook for 3 minutes or until tender.
Add bok choy and cook an additional minute. Place the bok choy, beans
and asparagus into 4 deep bowls. Top with chicken slices and ladle broth
over chicken.
262
Eat Your Way To Parenthood
Method of preparation
Heat a lightly oiled frying pan over medium-high heat. Add chicken breast,
garlic, spring onions and chives. Saut for 5 minutes and add vegetable
stock and grainy mustard. Cover and simmer for 15 minutes on a low heat
until liquid reduces.
Serve immediately.
263
Gabriela Rosa
264
Meats
265
Meats
Lemon Veal Steaks .......................................................................... 267
266
Eat Your Way To Parenthood
Method of preparation
Preheat oven to 180 C.
Place the lemon slices, garlic, parsley and tamari sauce in a food processor
and process until well chopped, adding a little water if necessary to make
a chunky paste. Place the veal in a shallow oven-safe dish with a lid. Spoon
the lemon paste over the veal, cover and refrigerate for at least 30 minutes.
Bake the veal for 20-30 minutes or until the veal is cooked to your liking.
Let the veal rest for 5 minutes.
Serve immediately.
267
Gabriela Rosa
Method of preparation
Preheat oven to 180 C.
Place the lamb shanks, onion, eggplant, tomatoes, stock and vinegar in a
large oven-safe dish. Top with the rosemary and lemon slices, then cover
and bake for 90 minutes. Add the water, lentils and mushrooms and bake
for an additional 45 minutes or until the lentils are soft.
Serve immediately, sprinkled with lemon juice and topped with lemon zest
and mint.
268
Eat Your Way To Parenthood
Lamb:
500g lamb fillets, trimmed of fat and sinew
1 tbsp extra virgin olive oil (or preferably coconut oil)
Salad:
12 green olives
100 g goat or sheeps fetta
2 baby cos lettuces, outer leaves discarded, leaves
separated
1 fennel bulb, finely sliced
1 tbsp oil-free balsamic dressing
Method of preparation
Place the rosemary, garlic and red currant jelly in a small bowl and mix
well. Add the lamb to the bowl, coating it in the marinade thoroughly.
Cover the bowl and allow the lamb to marinate for 10-15 minutes. In a large
frying pan, heat the oil over medium heat. Cook the lamb for 3 minutes on
each side or until cooked to your liking. Transfer the lamb to a casserole
dish with lid and let rest for 5 minutes. Cut the lamb into thick slices on
the diagonal.
Prepare the salad by combining the olives, fetta, cos leaves and fennel
in a bowl. Toss with balsamic dressing and divide among serving plates.
Arrange the lamb on top of each salad.
Serve immediately.
269
Gabriela Rosa
Method of preparation
Preheat oven to 180 C. Preheat a chargrill plate or chargrill pan to hot.
Place the pumpkin and sesame oil in a bowl and toss to coat. Transfer
pumpkin onto a baking tray and roast for 20 minutes or until soft and
golden. Add capsicum to the tray and roast for an additional 5 minutes.
Remove from oven and set aside to cool slightly. In a large bowl, mix the
tamari, ginger, cloves, lemon juice, and brown sugar. Add the beef to the
bowl, coating it in the marinade thoroughly. Cover the bowl and allow the
beef to marinate for 10-15 minutes. Grill the beef for 4 minutes on each
side or until cooked to your liking. Remove the beef from the heat, place
into a dish and cover loosely. Let rest for 5 minutes. Slice across the grain
into thin strips.
In a large bowl, toss the beef, pumpkin, capsicum, spring onions, spinach
and coriander together. Serve immediately.
270
Eat Your Way To Parenthood
Method of preparation
Preheat a chargrill plate or chargrill pan to hot.
Sprinkle the sirloins with sichuan pepper and chargrill for 4 minutes on
each side or until cooked to your liking. Transfer the sirloins to a clean
dish, cover loosely with lid and allow to rest for 5-10 minutes. In a bowl,
add the tamari, hoisin sauce and water. Mix well and set aside.
Meanwhile, heat a wok or large non-stick frying pan over high heat.
Add the olive and sesame oils, the onion and the garlic and stir-fry for
2 minutes. Add the broccoli and capsicum and cook for an additional 2
minutes, stirring constantly. Add the tamari/hoisin mixture to the pan
and toss to coat.
271
Gabriela Rosa
Broccolini Beef
Makes: 4 servings.
1 litre water
1 litre salt-reduced beef stock
80 ml gluten-free tamari sauce
2 garlic cloves, sliced
1 piece fresh ginger (4 cm), sliced
Juice of 1 lime
1 bunch coriander stalks and leaves separated
800 g beef fillet, lean
2 bunches broccolini, trimmed
4 spring onions, thinly sliced on an angle
4 carrots, thinly sliced on an angle
Method of preparation
Place the water, stock, tamari, garlic, ginger, lime juice and coriander stalks
in a large saucepan and bring to a boil. Reduce the heat and simmer for
10 minutes. Add the beef fillets to the saucepan and cook for 20 minutes.
Transfer the beef to a dish, cover loosely with a lid and let rest for 10
minutes. Cut the meat across the grain into thin slices.
Meanwhile, strain the stock into a clean saucepan and return to a boil. Add
broccolini and carrots and simmer for 3 minutes. Turn off the heat, add
the spring onions and allow infusing for 1 minute. Strain the vegetables,
reserving the stock, and transfer to serving bowls. Add the sliced beef and
a little of the stock.
272
Eat Your Way To Parenthood
Pastry:
Olive oil pastry dough, gluten-free (see recipe in the
Muffins and Pastry section, page 185)
Egg yolk for brushing
Method of preparation
Preheat oven to 200 C.
In a large saucepan, heat the oil over medium heat. Add the beef in
batches and cook for 5 minutes or until browned. Return all the beef to
the saucepan, add onion and garlic and cook for 3 minutes or until onion
is soft. Add the tomatoes, mushrooms, stock and dried herbs and bring to
a boil. Cover, reduce the heat and simmer for 30 minutes. Uncover, add
the cornflour/water mixture and simmer for 10 additional minutes or until
thick. Transfer the pie filling into a large oven-safe pie dish and set aside
to cool slightly.
Roll the pastry dough to the size of the filled pie dish and a thickness of 5
mm. Brush the rim of the pie dish with a little egg yolk, and then drape the
dough over, pressing the edges firmly onto the rim of the dish. Brush the
dough with a little more egg yolk and bake for 20 minutes.
Serve immediately.
273
Gabriela Rosa
Method of preparation
Preheat oven to 180 C.
Coat the roast with mustard and season with black pepper. In a large pan,
heat the oil over high heat and sear the roast on all sides. Transfer the
roast to an oven-safe dish and add onions, pumpkin and parsnips around
the roast and sprinkle with rosemary leaves. Roast the beef for 35 minutes
or until cooked to your liking. Transfer meat to a dish, cover lightly with
lid and allow to rest for 10 minutes. Meanwhile, in a small saucepan,
bring some water to a boil. Add the green beans and cook for 5-6 minutes.
Drain.
Slice the beef across the grain and serve with roasted vegetables and
beans.
274
Eat Your Way To Parenthood
Lamb:
700 g lamb, lean, minced
2 tbsp psyllium husks
Zest of 1 lemon, finely grated
1 tbsp garam masala
2 garlic cloves, crushed
2 eggs, beaten lightly
8 skewers, soaked if wooden
Minted Tahini:
200 ml tahini
60 g fresh mint, chopped
Method of preparation
Preheat grill pan or plate to hot.
Prepare the tomato salad by combining the tomatoes, red onions, parsley
and coriander in a bowl. Mix ingredients together well. In a separate bowl,
prepare the minted tahini by combining the tahini, mint sauce, and fresh
mint.
In another bowl, mix the lamb, psyllium husks, lemon zest, garam masala,
garlic and eggs. Season lightly. Form the mixture into 8 short, thick
sausages. Thread the sausages onto the skewers. Add the sausages to the
grill and cook for 5 minutes on each side or until cooked through. Divide
the tomato salad among serving plates and arrange the sausages on top of
the salad. Serve with minted tahini.
275
Gabriela Rosa
Chermoula Paste:
1 tbsp flat-leaf parsley leaves, loosely packed
1 tbsp mint leaves, loosely packed
1 tsp coriander leaves, loosely packed
2 tbsp lemon juice
2 spring onions, roughly chopped
1 garlic clove, roughly chopped
2 tsp ground cumin
2 tsp ground coriander
1 tsp black pepper, fresh ground
1 tsp cayenne pepper
Lamb:
800 g lamb fillets
Method of preparation
Preheat grill plate or pan to hot.
Place the parsley, mint, coriander leaves, lemon juice, spring onions, garlic,
cumin, coriander, black pepper and cayenne pepper in a food processor
and blend to create a chermoula paste. Rub the paste into the lamb fillets,
276
Eat Your Way To Parenthood
Grill the lamb for 3 minutes on each side or until cooked to your liking.
Move the lamb to a dish, cover with lid and set aside for 5 minutes to rest.
Moussaka
Makes: 4 servings.
Method of preparation
Preheat oven to 200 C.
In a heavy saucepan, heat the oil over high heat. Cook the lamb, in two
batches, for 5 minutes or until browned. Remove from the pan and
set aside. Heat the remaining oil in the pan. Add the onion, garlic and
cinnamon and cook for 5 minutes or until the onion is soft. Return the
lamb to the pan, add the tomatoes, stock and oregano and bring to a boil.
Reduce the heat and simmer for 25 minutes.
Meanwhile, slice the eggplants lengthways and spray each side of the slices
with olive oil. Bake for 10 minutes, or until golden. Spoon a quarter of the
277
Gabriela Rosa
lamb mince into a large oven-safe dish in an even layer. Cover with a third
of the eggplant slices. Repeat the layers, finishing with mince. In a small
bowl, mix the almond milk and cheese. Spoon the mixture over the top of
moussaka and bake for 30 minutes or until golden brown.
Method of preparation
Put the garlic and olive oil in a bowl, and coat each piece of lamb thoroughly.
In a large frying pan, brown the lamb for 1-2 minutes over high heat in
small batches. Remove them from the pan and set aside.
Add the onion to the frying pan and cook for 5 minutes or until soft. Stir
in the tomato paste, vegetable stock, sultana raisins, chilli, mint, paprika,
pine nuts and lemon zest and cook for 2-3 minutes. Return meat to the pan
to heat through. Meanwhile, steam the broccolini for 2-3 minutes, then
drain.
Serve the lamb topped with the onion mixture and broccolini on the side.
278
Eat Your Way To Parenthood
Lamb:
800 g lamb fillets, cut into cubes
8 skewers, soaked if wooden
Tahini Tzatziki:
1 garlic clove, crushed
200 g tahini
1 small cucumber, finely grated
red onion, finely diced
1 tbsp fresh flat-leaf parsley, chopped
1 tbsp fresh mint, chopped
Method of preparation
Prepare the marinade by mixing the oregano, olive oil and garlic in a
shallow dish. Coat the lamb with the marinade thoroughly. Season lightly,
then cover and refrigerate for 2 hours or overnight.
Thread the marinated lamb onto eight skewers. Grill for 2 minutes on each
side or until cooked to your liking. Allow the lamb to rest. Meanwhile,
prepare the tzatziki (optional) by combining the garlic, tahini, cucumber,
onion, parsley and mint in a bowl.
Serve the lamb with the roasted vegetables and tahini tzatziki on the side
.
279
Gabriela Rosa
Lamb Skewer:
800 g lamb fillets, cut into cubes
8 skewers, soaked if wooden
Method of preparation
Preheat chargrill plate or chargrill pan to hot.
Put the onion, cloves, coriander, lemon juice, wine, olive oil, coriander,
garam masala, chillies and turmeric in a food processor and blend until well
combined. Thread the lamb onto the skewers and place in a shallow dish.
Pour the marinade over the lamb, turning the skewers to coat thoroughly.
Cover and allow to marinate for at least 30 minutes. Grill the lamb skewers
for 2 minutes on each side or until done to your liking. Brush skewers with
leftover marinade while cooking.
280
Eat Your Way To Parenthood
Herb-Roasted Lamb
Makes: 4 servings.
Method of preparation
Blend the sage leaves, tarragon, garlic, onion and olive oil in a food
processor until it forms a paste. Spread on tenderloins until each is well
coated. In a lightly oiled frying pan, cook the tenderloins over medium to
high heat for 2 minutes on each side or until cooked to your liking. Allow
the lamb to rest for 5 minutes.
Serve immediately.
281
Gabriela Rosa
Method of preparation
Season the beef medallions by drizzling with oil and sprinkling with
ground black pepper. Chargrill them for 5 minutes each side or until
cooked to your liking. Remove the medallions from pan and allow to rest.
In a saucepan, saut the garlic, chives, lemon thyme and mushrooms for 4
minutes. Season with salt and pepper. Top the medallions with the sauted
mushrooms and drizzle with pan juices.
Serve with steamed green beans and other side vegetables if desired.
Rosemary Lamb
Makes: 4 servings.
Method of preparation
Preheat oven to 200 C.
Cut small pockets in each piece of lamb, and insert cloves of roasted garlic
and a small sprig of rosemary. Place in lightly oiled oven-safe dish. Baste
with balsamic vinegar and bake for 20-25 minutes until cooked to your
liking. Remove from the oven and allow the lamb to rest for 5 minutes.
Serve immediately.
282
Eat Your Way To Parenthood
Orange Lamb
Makes: 4-5 servings.
Marinade:
2 oranges, juice
Zest of orange
2 garlic cloves, peeled and crushed
1 tbsp balsamic vinegar
1 tbsp oregano leaves, chopped
1 tsp brown mustard seeds, lightly bruised
Lamb:
Extra virgin olive oil (or preferably coconut oil)
600 g lamb tenderloins, trimmed of fat
Method of preparation
Prepare the marinade by placing the orange juice, zest, garlic, balsamic
vinegar, oregano and mustard seeds in a bowl. Coat the lamb with the
marinade well and allow to marinate for 1 hour in the refrigerator.
In a lightly oiled frying pan, cook the tenderloins over medium heat for 2
minutes each side, or until cooked to your liking. Add the remainder of the
marinade and cook for an additional minute. Remove from the heat and
allow to rest for 5 minutes before serving.
283
Gabriela Rosa
Marinade:
1 tbsp lemon juice
1 tbsp red chilli sauce
2 garlic cloves, crushed
tbsp paprika
1 tsp ground cumin
1 tsp ground coriander
tsp ground turmeric
Method of preparation
Prepare the marinade by placing the lemon juice, red chilli sauce, garlic,
paprika, cumin, coriander and turmeric in a bowl. Coat the lamb with the
marinade well and allow to marinate for 3 hours or overnight.
Cut the preserved lemon pieces in half. Thread the lamb and 2 preserved
lemon pieces onto each skewer. Chargrill the skewers over high heat until
cooked to your liking.
Serve immediately.
284
Eat Your Way To Parenthood
Method of preparation
In a lightly oiled frying pan, saut the spinach, garlic and rosemary for 3
minutes over medium heat. Remove from pan. Cut a pocket along the top
of the lamb and stuff the spinach mixture into the pocket. Add the lamb to
the frying pan and cook for 5 minutes on each side. Remove the lamb from
the pan, cover loosely with foil and allow to rest. Turn the heat to high and
add the vegetable stock to the pan. Simmer for approximately 5 minutes or
until reduced by half. Season to taste.
285
286
Mufns and
Pastry
287
Mufns and Pastry
Olive Oil Pastry Dough*Gluten-Free ...................................... 289
288
Eat Your Way To Parenthood
Method of preparation
Measure flours into the bowl of a food processor, pulsing to sift.
Add the salt and frozen olive oil or coconut oil. Combine until
mixture resembles coarse crumbs. With the motor running, add
the water 1 tablespoon at a time. Stop when about half the water
has been added to begin checking the consistency of the dough by
pinching the crumbs. The dough should hold together but not be
sticky. Add the remaining water as necessary.
Bring the dough together into a ball, then flatten it into a disk.
Wrap in waxed baking paper and refrigerate for a minimum of 15
minutes. Pre-heat the oven to 180oC.
If making a pie case, roll the chilled dough to about 0.5cm thick
to fit a 25cm tart pan. Fit the dough in the pan and dock the dough
with a fork. Line the dough with a circle of parchment or baking
paper. Add dried beans or pastry weights.
Blind bake for 12 minutes and allow to cool in the oven slightly
before removing.
289
Gabriela Rosa
80 g flaxseeds
80 g sesame seeds
1 tbsp raw, organic butter, cold
60 g grated Swiss or Cheddar cheese
tsp ground allspice
tsp vegetable salt
Method of preparation
Preheat oven to 190 C.
Put the flaxseed, sesame seed, cold butter, cheese, allspice and vegetable
salt into a food processor. Pulse for 5 seconds or until the mixture just
starts to come together. Do not over process. Pat the mixture into a lightly
greased 22 cm shallow pie pan. Bake for7-10 minutes or until the crust
turns brown. Remove from the oven and let cool.
80 g flaxseeds
80 g sesame seeds
1 tbsp raw, organic butter, cold
110 g sesame tahini
tsp allspice
tsp nutmeg
Method of preparation
Preheat oven to 190 C.
Put the flaxseed, sesame seed, cold butter, tahini, allspice and nutmeg
in a food processor. Pulse for 5 seconds or until the mixture just starts to
come together. Do not over process. Pat the mixture into lightly greased 22
cm shallow pie pan. Bake for 7-10 minutes or until the crust turns brown.
Remove from the oven and let cool before filling.
290
Eat Your Way To Parenthood
Zucchini Mufns
Makes: 24 servings.
Method of preparation
Preheat oven to 180 C.
Combine the almond flour, cinnamon, nutmeg, baking soda, and salt in
a mixing bowl. Add the beaten eggs, butter, honey, lemon, zucchini and
apple. Stir to blend. Line a muffin baking tray with paper liners and divide
the batter into the liners, but do not overfill. Bake for 15 minutes or until
done. Remove from the oven and place on cooling racks.
291
Gabriela Rosa
480 ml water
200 g rhubarb, chopped
2 apples, peeled, cored and sliced
Stevia, natural sugar substitute (equivalent to 2 tsp of
sugar use approximately 5-6 drops)
1 tsp allspice
Zest of lemon
4 slices mountain bread
1 tsp cinnamon
Method of preparation
Preheat oven to 180 C.
Put the water, rhubarb, apple, sugar substitute, allspice and lemon zest
into a saucepan. Cover and simmer 10-15 minutes or until the rhubarb
and apples are soft. Uncover and simmer until most of the liquid has
evaporated.
Remove the zest and divide the fruit between the mountain bread,
spreading evenly over the bread, leaving a 2 cm border. Fold in the edges
of the bread, fold bread in half and fold in half again. Place on baking tray,
sprinkle with cinnamon and bake for 10 minutes.
Serve immediately.
292
Desserts
293
Desserts
Poached Peaches ............................................................................. 295
294
Eat Your Way To Parenthood
Poached Peaches
Makes: 4 servings.
Method of preparation
Place the peaches in a large bowl and pour boiling water over them (enough
to cover the peaches). Leave for 1 minute and then drain the water. The
peach skin should now peel off easily.
Place the skinned peaches, honey, cinnamon stick and orange zest in a
saucepan. Bring to a boil and then cover and simmer for 5 minutes. Remove
from the heat and set aside to cool. Remove the cinnamon stick and chill
the peaches until ready to serve.
Serve chilled.
295
Gabriela Rosa
6 bananas, peeled
Gluten-free ice cream cones
Method of preparation
Place the bananas in a baking tray and freeze for at least 2 hours or
until frozen. Break the frozen bananas into chunks and process in food
processor until the chunks break up and turn into a thick creamy soft-
serve consistency.
Method of preparation
Preheat oven to 180 C.
Using a sharp knife, cut a tiny slit around the centre of each apple to
prevent the skin from bursting while baking. Stuff each apple with three
prunes and three pecans. Place the apples in an oven-safe dish, just large
enough to hold them. Pour the apple juice over the apples and bake for 25
minutes.
Serve immediately.
296
Eat Your Way To Parenthood
Halvah
Makes: 16 servings.
Method of preparation
Place the raw nuts, dried fruit, dry coconut, tapioca flour and cashew butter
into a food processor. Process until the nuts are ground. Using a spatula,
loosen the mixture from the bottom of the bowl. Add the coconut milk and
continue to process until the mixture just comes together. Scoop and form
into balls, half rounds or press flat and cut into diamonds or triangles.
297
Gabriela Rosa
85 g gluten-free flour
tsp green tea powder
1 tsp lime zest, finely grated
50 g icing sugar
30 ml macadamia nut oil
1 egg white
1 tbsp shredded coconut
Method of preparation
Preheat oven to 180 C.
In a bowl, mix the flour, green tea powder, lime zest, icing sugar, macadamia
nut oil and egg white until smooth. Spread onto a sheet of greaseproof
paper using a metal spatula, creating a thin, even layer. Sprinkle with the
shaved coconut and bake in the oven for 8-10 minutes until golden.
298
Eat Your Way To Parenthood
Fruit Crumble
Makes: 4 servings.
Crumble:
90 g rolled oats
4 tbsp maple syrup
1 tbsp macadamia nut or grape seed oil
1 tbsp walnuts, halved
Fruit:
1 pear, peeled, cored and sliced
3 tbsp water
Stevia Natural sugar substitute (equivalent to 2 tbsp
raw brown sugar)
1 tsp vanilla essence
Pulp of 3 passionfruit
6 apricots, halved
Method of preparation
Preheat oven to 180 C.
In a bowl, combine the oats, maple syrup, macadamia nut, oil and walnut
halves. Set aside.
In a saucepan, add the sliced pears, water, Stevia and vanilla and cook
for 5-8 minutes until the pears have softened. Remove from the heat and
combine with the passionfruit and apricot halves. Divide the mixture
between 4 individual oven-safe dishes. Sprinkle the crumble over the
pears and bake in the oven for 20-30 minutes until golden.
Serve warm.
299
Gabriela Rosa
Rhubarb
Makes: 4 servings
Method of preparation
Place the rhubarb, lemon juice, lemon zest, orange juice, orange zest,
Stevia, vanilla and cinnamon into a deep frying pan. Cook over low heat
for 8 minutes, or until soft. Allow to cool. Refrigerate until needed.
300
Eat Your Way To Parenthood
Method of preparation
Preheat oven to 220 C.
In an oven-safe baking dish with lid, add the pineapple, cinnamon, cloves,
brown sugar and water. Cover the dish and bake for 30 minutes. Remove
the lid and bake for an additional 15 minutes until golden and juices have
caramelised.
301
Gabriela Rosa
Citrus yoghurt:
800 g low-fat sheep or goats yoghurt, plain
Juice of lemon
Zest of lemon, finely grated
Zest of orange, finely grated
Stevia, natural sugar substitute (equivalent to tsp of
sugaruse approximately 2-3 drops)
Method of preparation
Mix the yoghurt, lemon juice, lemon zest, orange zest and Stevia until
combined.
Place the water, pears, Stevia, vanilla, saffron, ginger, orange zest,
cardamom pods and orange juice in a saucepan and bring to a boil. Reduce
the heat, cover and cook for 30 minutes or until the pears are soft. Turn
the pears occasionally while cooking. Remove the pears and reduce the
liquid by simmering until liquid is halved. Add yoghurt to bowls, place a
pear on top and drizzle with the reduced liquid.
302
Eat Your Way To Parenthood
2 large peaches
200 g apricots, pitted and quartered
Stevia, natural sugar substitute (equivalent to tsp of
sugaruse approximately 2-3 drops)
1 tsp allspice
1 tsp cinnamon
1 vanilla pod, split and scraped
tsp cardamom seeds
8 gluten-free crackers
4 tbsp pumpkin seeds
4 tbsp sunflower seeds
4 tbsp sesame seeds
1 tsp nutmeg, grated fresh
1 tsp lemon zest, finely grated
Method of preparation
In a saucepan, add enough water to blanch whole peaches once it boils
for 3 minutes. Remove and allow to cool, keeping the water. Peel the
peaches, remove the stones, and cut into chunks. Combine the peaches,
apricots, Stevia, allspice, cinnamon, vanilla pod, cardamom and water in
a saucepan. Cover and simmer for 10 minutes. Uncover and cook for an
additional 15 minutes.
Put the crackers, pumpkin seeds, sunflower seeds, sesame seeds, nutmeg
and lemon zest in a food processor and blend for 25-30 seconds until
crumbly. Divide the fruit between 4 ramekin dishes. Top with crumble
mixture. Place under a grill/broiler for 5 minutes until golden brown.
Serve immediately.
303
Gabriela Rosa
Method of preparation
Preheat oven to 177 C.
Transfer the mixture into a greased 22 cm round, layer cake pan and
spread evenly. Bake for 18-20 minutes until puffy and brown. Turn off the
oven and leave the door open, letting the cake rest for 10 minutes. Remove
from oven and pan and place on a large serving plate to cool. Top cake with
blueberries and raspberries, drizzle with blueberry concentrate.
Serve immediately.
304
Eat Your Way To Parenthood
Mango Sauce:
1 large mango
2 tbsp water
Stevia, natural sugar substitute (equivalent to 1 tsp of raw
brown sugar)
Method of preparation
Prepare the mango sauce by peeling the mango, placing the flesh in blender
with water and Stevia and pureeing until smooth.
Peel and cube the paw paw and kiwi fruit. Halve the strawberries. Thread
the fruit onto twelve skewers, alternating fruit. Arrange the skewers on
serving tray and drizzle with mango sauce.
305
Gabriela Rosa
Blueberry Jam:
230 ml water
200 g blueberries
Stevia, natural sugar substitute (equivalent to 2 tsp of
raw brown sugar)
1 tsp cinnamon
5 cardamom pods, crushed
vanilla pod, split and scraped
Method of preparation
Preheat oven to 180 C.
Place apple halves on a baking tray, cut sides up. Sprinkle with allspice;
cover with foil and bake for 25-30 minutes or until soft. Place apple halves
into a serving dish and top with blueberry jam.
Serve immediately.
306
Eat Your Way To Parenthood
120 ml water
Juice of 1 orange
Zest of 1 orange, finely grated
Stevia, natural sugar substitute (equivalent to 2 tsp of
raw brown sugar)
1 tsp cardamom seeds
2 tsp poppy seeds
4 oranges (large)
Cooking spray, extra virgin olive oil (or preferably
coconut oil)
Method of preparation
Place water, orange juice, zest, sugar substitute, cardamom and poppy
seeds in a small saucepan and bring to a boil. Simmer for about 10 minutes
or until reduced by half. Peel the remaining oranges, removing as much
white pith as possible. Cut crossways into thick slices. In a lightly-oiled
frying pan, fry the slices over high heat for 15-20 seconds on each side.
307
Gabriela Rosa
480 ml water
Stevia, natural sugar substitute (equivalent to 2 tsp of
raw brown sugar)
2 star anise
3 cardamom pods, crushed
1 tbsp ginger, grated
1 vanilla bean, split and scraped
Zest of 1 lemon
Juice of lemon
180 g rockmelon, chopped
160 g paw paw (papaya), chopped
160 g kiwi fruit, peeled and diced
40 g passionfruit
4 mint sprigs, for garnish
Method of preparation
Combine the water, Stevia, star anise, cardamom pods, ginger, vanilla
bean, lemon zest and juice in small saucepan. Simmer 15-20 minutes and
then allow to cool. Combine the rockmelon, papaya, kiwi and passionfruit
in a serving bowl. Pour spiced syrup over fruit and chill until ready to
serve.
308
Eat Your Way To Parenthood
Mango Sorbet
Makes: 4 servings.
180 ml water
Zest of 1 orange
3 mangoes, cubed
Juice of 1 orange
4 mint sprigs, for garnish
Method of preparation
Combine the water and orange zest in a saucepan, bring to a boil, and
simmer for 5 minutes. Remove from the heat and cool. Remove orange
zest from sauce and discard. In a blender, process the mango cubes and
orange juice until smooth. Add mango puree to saucepan and mix well to
combine. Strain mixture and chill. When cold, pour into freezer container
and freeze until firm around the edges. Spoon the semi-frozen mixture
back into the blender and process again until smooth. Return the mixture
to freezer.
309
Gabriela Rosa
310
Shakes and Drinks
311
Shakes and Drinks
Digestive Smoothie ......................................................................... 313
312
Eat Your Way To Parenthood
Digestive Smoothie
Makes: 1 serving.
50 g almonds, soaked
3 tbsp coconut, shredded
2 tbsp flaxseed
1 tbsp slippery elm powder
tsp cinnamon
250 ml brewed tea (chamomile, lemon balm or peppermint)
banana or mixed berries
1 tsp of acidophilus (good gut bacteria) powder
Stevia, natural sugar substitute (equivalent to tsp of sugar
use approximately 2-3 drops)
Method of preparation
Put the soaked almonds, coconut, flaxseed, slippery elm powder and
cinnamon in a food processor and blend until they are coarsely ground.
Slowly add brewed tea and process until smooth. Add fruit and process
until the mixture thickens. At the very end add acidophilus powder and
pulse until mixed through.
313
Gabriela Rosa
Method of preparation
Place the water, nut butter, coconut and sugar substitute in a blender.
Process on high until smooth and frothy. Add the whole egg and pulse
briefly to blend.
314
Eat Your Way To Parenthood
2 tbsp walnuts
2 tbsp flaxseeds
2 tbsp sunflower seeds
150 ml filtered water
150 ml coconut cream
100 g mixed berries (fresh or frozen)
tsp vanilla extract
tsp nutmeg
Stevia, natural sugar substitute (equivalent to tsp of sugar
use approximately 2-3 drops)
Method of preparation
Process nuts and seeds in a food processor until coarsely ground. Slowly
add the water to the mixture and continue to process until the mixture
blends to a thick consistency. Add the berries, vanilla extract, and nutmeg
and blend until frothy.
Variations:
Soak the seed/nut mix overnight, pouring off soak water and rinsing the
mix before blending with clean water. This will create a more digestible,
smoother blend.
315
Gabriela Rosa
Method of preparation
Process the seed mixture in a food processor to break up the seeds. Transfer
the mixture to a blender. Slowly add the water to the mixture until the
mixture blends. Blend on high until the shake is smooth and frothy. Stop
the blender and add the egg. Pulse 1 or 2 times to blend.
Variations:
Soak the seed/nut mix overnight, pouring off soak water and rinsing the
mix before blending with clean water. This will create a more digestible,
smoother blend.
316
Eat Your Way To Parenthood
Simple Smoothie
Makes: 1 serving.
100ml water
100ml coconut cream
100-150 g fresh or frozen fruit, cut into bite-sized pieces, with
peels, stones, and seeds removed
6-10 ice cubes
Stevia, natural sugar substitute (equivalent to tsp of
sugaruse approximately 2-3 drops)
Method of preparation
Place the water, fruit and ice in a blender and blend until smooth (add
optional ingredients if desired).
Variations:
Apricot Raspberry Kiwi Fruit Substitute 50 g apricots, 50 g raspberries,
and 1 kiwi fruits for the fruit.
317
Gabriela Rosa
Frozen Smoothie Freeze the smoothie in dessert cups for 2 hours before
eating.
Add 2 tbsp organic unsweetened nut butter for extra protein, flavour, and
thickness
Add 1-2 tsp spices such as cinnamon, nutmeg, allspice, cardamom, anise,
or aniseed.
318
Eat Your Way To Parenthood
Sprouts are one of the richest sources of healthful vitamins, nutrients and
phytonutrients. They are an excellent source of antioxidants, including
beta carotene, ascorbic acid (vitamin C), folic acid, and vitamin E. Since
sprouts are the young version of vegetables, beans and grains, they are
also very easy to digest.
The benefits dont stop at protein levels. Radish sprouts have 29 times
more vitamin C than milk (29 mg versus 1 mg) and 4 times the vitamin
A (391 IU versus 126 IU). These spicy sprouts also have 10 times more
calcium than a potato (51 mg versus 5 mg) and contain more vitamin C
than pineapple!
319
Gabriela Rosa
A 2 litre jar
Cheesecloth
Rubber bands
When choosing a jar, find one with a mouth wide enough for you to put
your hand in to retrieve the grown sprouts.
Use the table below to determine the amount of seeds you will need for a
2 litre jar.
Before starting, sort through your seeds to remove any bits of dirt,
pebbles, sticks, broken or shrivelled seeds then place them in a strainer
and rinse thoroughly. Place them in the jar and cover them with water
(6 to 8 cm above seed level). Let the seeds soak overnight. The ideal
temperature for most sprouts is between 18-22C and they prefer indirect
light.
The following morning, cover the opening of your jar with cheesecloth
and secure with a rubber band. Drain the water from the jar. The
cheesecloth will act as a strainer, keeping the seeds in the jar. Rinse
one or two more times with fresh water, taking care to drain completely
each time. Some people leave the jar upside down on a cooling rack with
a dish beneath to catch any excess water. Repeat this process at least
twice more daily, every day. Within two to three days you will see your
sprouts beginning to grow. Continue the rinsing process until sprouts are
ready to harvest, usually within four to six days. When they are ready to
harvest, rinse one final time, remove the sprouts from the jar, discard any
hulls and enjoy.
320
Eat Your Way To Parenthood
You will also receive the FREE audio CD 11 Proven Steps To Create
The Pregnancy You Desire And Take Home The Healthy Baby
of Your Dreams a total value of $397!
321
Gabriela Rosa
Based upon this key observation and many years in private practice Gabriela
Rosa developed the comprehensive and healing natural fertility approach she
now successfully shares with couples worldwide. The Natural Fertility Solution
Take-Home Program is based on Gabrielas proven fertility boosting strategies.
This program focuses on enabling simultaneous optimization of the key areas
(her 11 Pillars of Fertility), which most dependably will help couples to create
the baby of their dreams, irrespective of their previous medical history.
322
Eat Your Way To Parenthood
Modalities
Acupuncture
Acupressure
Chiropractic
Classical Homoeopathy
Craniosacral therapy
Emotional Freedom Techenique
Herbal Medicines
Hypnotherapy
Health & Life Coaching
Myofascial Release
Naturopathy
Nutritional Medicine
Osteopathy
Relationship and Individual Counselling
Gabriela is available for interviews and can be contacted via the website www.
BoostYourFertilityNow.com or through Natural Fertility & Health Solutions,
PoBox 2342, Bondi Junction 1355 | 1300 85 84 90 or +61 2 9369 2655.
323
Gabriela Rosa
Cook Books:
The Complete Food Allergy Cookbook by Marilyn Gioannini
The Allergy Self Help Cookbook by Marjorie Hurt Jones
Healing With Whole Foods by Paul Pitchford
Cooking the Whole Foods Way by Christina Pirello
The Gluten Free Gourmet by Bette Hayman and Joseph A. Murray
Allergy Cooking with Ease by Nicolette M. Dumke
Healthy Living Cookbook by James B. LaValle, R.Ph., D.H.M.,
D.H.Ph., N.M.D. and Peggy Kramer
A Celebration of Wellness by Natalie Cederquist and James Levin,
M.D.
Guilt Free Indulgence by Cheri Bauer and Mark Percival D.C., N.D.
Sweet and Natural by Janet Warrington
One Bite at a Time by Rebecca Katz
324
Eat Your Way To Parenthood
Websites:
www.food-allergy.org
www.GlutenFreeMall.com
www.GlutenFreePantry.com
www.GlutenSolutions.com
www.SpecialFoods.com
www.CauseYourSpecial.com
www.kinnikinnick.com
www.livingwithout.com
www.SavoryPalate.com
325