Depending on where you live going out for a genetically modified organism (GMO)-free meal may seem almost impossible, but there are re good reasons to try including some serious health concerns around eating GM food, as well as the planet damaging effects of GM agriculture (you can read more about GM here).

There are some steps we can all take to keep our restaurant plates as free from GMOs as possible including:

Eat organic. If you want to avoid GMOs without having to do too much research, seek out restaurants that use only organic ingredients. The internet has taken a lot of the leg-work out of finding quality organic establishments in your local area – so use this resource to plan your meals out.

Think slow. Fast-food chains rely on cheap processed foods usually derived from soya and corn. In the US, Canada and other counties that do not label GMOs, this often means that those ingredients are GMOs. They also use dubious oils for frying which can often be GMO or GMO-blends. It’s easiest and healthiest to avoid these places all together. All the stuff used in ready meals such as food additives, enzymes, flavorings, and processing agents, including rennet used to make hard cheeses, can be GMO too.

Eat local – and look for establishments that cook from scratch. Unlike local restaurants that typically get their food supplies much closer to home, chain restaurants generally obtain their food from long-distance supply chains and centralised distribution centres and this greatly increases the risk of GMO contaminants. In the EU these ingredients have to be labelled by law, and most establishments try to avoid their use, but ask questions to know what you’re eating.

Try traditional and ethnic. Italian, Greek or Middle Eastern cooking usually is based around olive oil and by its very nature relies on fresh seasonal ingredients. Even so you will need to confirm this with the management.

Choose a vegetarian option. Even if you are not veggie having a few vegetarian meals each week is healthy. If the meal is made from fresh ingredients the chances are you won’t be eating any GMOs. But there are exceptions. The vast majority of the soybeans and corn grown today are genetically modified. This means that common foods like tofu, miso, tempeh, as well as soy sauce corn chips, corn tortillas, tamales, grits, polenta, and corn meal off limits unless they are guaranteed organic. In the US most Hawaiian papayas are genetically modified, as are small amount of zucchini and yellow squash – if you can’t be sure of their provenance avoid these. It’s a different story in the EU however, where no GMO fruits or vegetables are authorised for sale and any product made with GMO soya or corn HAS to be labelled. If in doubt ask.

Meat and animal products like milk and eggs should be organic or grass fed. While farm animals are not genetically engineered (yet), if you are eating conventionally reared meat and meat products the animal was most likely raised on genetically modified feed- this is the case globally!. Animals reared organically, however, can’t be fed GMOs. So if you’re eating at a restaurant serving organic meat, you’re on solid ground. Another option is to seek out meat products that have been fed only on grass.  There are nutritional advantages to organic and grass fed meat too – usually they are lower in saturated fats and higher in healthy EFAs.

The same goes for dairy. Dairy cattle may be fed on GMO feed as well. In addition, if you live in the US you may have to avoid menu items that use dairy altogether, unless the restaurant uses organic products or buys from a dairy that does not use rbGH (a growth hormone). You will need to ask. In the European Union, Canada, Australia, New Zealand, and Japan however, rbGH is banned. As with meat, there are nutritional advantages to going for organic and/or grass fed dairy.

Something fishy? We take for granted that we can (or even should!) have salmon every day if we want. But the price of this greed is a rise in numbers of farmed, and soon, genetically modified salmon. Farmed salmon may be fed on amongst other undesirable things, GMO corn. The US FDA has said that it believes genetically modified salmon – which contains a foreign gene that makes the fish grow twice as fast as natural salmon – is “safe” to eat and has “no significant impact” on the environment. FDA is pushing for GM Salmon to be approved for sale with no requirement for it to be labelled. You best defence is to eat less and insist on wild-caught salmon. But here’s an idea too – instead of salmon try wherever possible to choose locally or seasonally caught fish and pay attention to sustainability.

Watch those fats and oils. Whether you are sitting down in a restaurant or ordering take-away be aware that most catering oils – i.e. corn, soybean, cottonseed, and canola oils – are probably genetically modified or blends of GMO and non-GMO oils. Ask and don’t be fobbed off with something that just says ‘vegetable oil’ – its likely a GMO blend. In many countries it is the law to declare if the food you are eating has been cooked in GM oil, so check.

Be savvy about sweets. GM sugar beets are common in the US. To avoid these, find out what sugar is being used in deserts and sweet drinks. Insist on cane sugar – organic and fair trade if you can. Avoid fake sugars like Nutrasweet or Equal which are made from aspartame, which is produced from the use of genetically modified microorganisms and is anyway linked numerous health problems. These days honey and bee pollen may also contain GMO sources of pollen, so look for organic honey or honey from countries that do not permit the planting of GMOs.

Once you start questioning what’s in restaurant or take-away food it will be easy to get discouraged by how little attention many restaurants pay to provenance. We want our restaurants and cafeterias and cafes and pubs to join the non-GMO revolution so instead of complaining, engage.

Try having a friendly conversation with whoever is in charge about the benefits of a non-GMO world. If you can, bring along some information for them to read such as the Institute for Responsible Technology’s new Non-GMO Shopping Guide (you can download the full booklet here). Although written for an American audience it has information relevant for the UK too. In the EU try visiting Citizen’s Concerned about GM website for a good overview of the issues.

And finally, because it’s not always easy to remember who the top 10 most unethical companies are when you are just trying to have a meal, or buy a new t-shirt you might want to investigate some of the apps available to help you choose wisely:

• There is a new app called Buycott allows you to use your android and iPhone smartphones to analyse products and determine if you’re supporting Monsanto’s GMOs, food companies who are damaging your health, or low quality products.
• If you live in the US and are looking for a free mobile app to help you shop try the Center for Food Safety’s True Food Shoppers Guide to Avoiding GMOs.
• The Non-GMO Project also produces a free iPhone app which helps you find on-GMO products and brands

Cultivation and planting began in earnest during the dry conditions of April.

We have so far kept up to date with plantings and sowings. Over 3000 lettuce plants have been planted outside for the first batch of outdoor salad – which we are just starting to harvest (whilst the second batch is currently being pricked out). A few more thousand beetroot and chard plants, thousands of peas and broad beans about 500 metres of radish, along with carrots, salsify, turnips, spinach and thousands of spring onions have all been sown and planted.

We are waiting for the last pickings of purple sprouting (which have been a true delight – perhaps even more so this year as so many plants died or suffered beyond belief due to the wet) before planting all of the shallots and onions.

All of the salad in the tunnels is now starting to bolt.  I have noticed all sorts of insect life on the chervil flowers, and we intend to keep strips of the flowering herbs and salads along the centre of the beds in the tunnel and plant around them with the tomatoes, cucumbers, beans and peppers.

Beneficial insects

This will ensure a good habitat and population of beneficial insects such as parasitic wasps and hoverflies which help to keep pests such as aphids at manageable levels. The planting of tomatoes and the like will start after our big bank holiday salad orders have been picked, when we will start pulling out the overwintered salad plants.

We have started sowing all of our squash, runner beans, french beans, drying beans, courgettes and sweetcorn. These will be ready to plant out at the end of the month, by which time almost all of the cultivated land in the garden will be planted.

The weather is set to change from the sunny dry conditions that we have been getting used to of late to wetter and windier conditions. We have made sure all of the plants that require planting out and all of the direct sowings that need to be made have been completed, so that the rain can settle them all in and we can then get to work in the tunnels whilst it is raining – hopefully not all year this year.

The day of Thatcher’s funeral coincided with the International Day of Peasant Struggle, along with the day that a group of smallholders and small scale growers and farmers were accepted as members of the European Coordination of the worldwide organisation of Via Campesina.

The group will be called The Landworkers Alliance and will, much like the international organisation, campaign for the rights of small scale fisherfolk and producers of food and fibre.

Save our seeds!

Our first concern has been the vote for the new EU seed law which is suggesting a ban on all rare, heritage, unregistered varieties of seed by stopping any selling or exchanging of such traditional seed.

This would suit the seed industry which produce most of the seed for large scale agriculture and horticulture. To register seed it must undergo various tests and fit criteria which mainly only modern hybrids conform to, so most heritage varieties would be unregisterable and therefore illegal to grow and consequently lost.

There would of course be huge implications if this law were to be implemented, including the obvious loss of seed diversity, along with the complete control of agricultural and horticultural seeds by large scale seed producers, taking food production out of the hands of the farmers and growers.

This means that farmers and growers would be at the mercy of the seed industry rather than being able to take control of their own seed by saving seed of traditional varieties.

Traditional seed saving by farmers and growers results in varieties of seed which are suited to certain soil types and local climates as they are grown and selected each year by the same farmer on the same farm. It allows the farmer to select certain crop characteristics which are suited to his/her farming system rather than being only suitable for large scale agriculture, which is the case for many of the modern hybrid seed varieties.

It would obviously be a massive tragedy if this law was enforced, but perhaps the backlash would be a thriving underground buzz of seed savers and swappers (for more on this topic and to find out how you can add your voice to the protests see also Open Source Seeds website).

And in the kitchen

Spring herbs are everywhere, in the woods, along the hedges and in the garden. The barley we grow at Trill is plump and soft, the fresh, vibrant flavours of the herbs are the perfect foil to the creamy barley.

Trill Spring Barley Risotto

Ingredients

• 2 onions finely diced
• 2 tablespoons light olive oil
• 1 litre (2 pints) vegetable stock
• 200ml (6 ½ oz) white wine
• 300g (10 oz)  Trill lightly pearled barley soaked over night
• Large handful wild garlic finely shredded
• Large handful watercress roughly chopped
• Handful blanched dandelion leaves and roughly chopped
• handful blanched nettle leaves and roughly chopped
• handful wild fennel chopped
• Small bunch of fresh chives snipped
• small bunch of chervil
• small bunch parsley
• zest of a lemon
• 30g (1 oz) Pecorino shavings

Method

1 Gently cook the onions in the olive oil, add the drained barley and cook for 1 minute, add the wine and reduce by half.

2 Tip in the stock and bring to the boil, simmer very gently 45 – 60mins until soft and creamy adding more stock if necessary.

3 Stir in the wild garlic, watercress, nettles,dandelions, chives and fennel, heat through and tip into a warm dish.

4 Scatter the parsley, chervil, lemon zest and Pecorino shavings over the top and serve.

• Trill Farm Garden is a three-acre plot on the farm managed organically by Ashley Wheeler and Kate Norman.  The garden supplies Trill Farm – which is owned by Neal’s Yard Remedies founder Romy Fraser – as well as local restaurants and Ash & Kate’s market stall in Lyme Regis. Daphne Lambert runs the farm’s kitchen turning seasonal produce into delicious meals.

If you haven’t heard of it before, coeliac disease is a lifelong autoimmune disease, which is triggered by eating gluten, a type of protein found in wheat, rye and barley. Some people with coeliac disease are also sensitive to oats. For people with coeliac disease, eating gluten damages the lining of the gut, which prevents normal digestion and absorption of food.

There are serious health problems associated with coeliac disease including osteoporosis, infertility, cancer of the small bowel and increased risk of other autoimmune diseases.

Screening studies suggest that 1 in 100 people have coeliac disease; however, only about 10 to 15% of people with the condition are clinically diagnosed. Therefore under-diagnosis of coeliac disease is a significant problem.

Is it a genetic condition?

Coeliac disease does run in families, but not in a predictable way. Studies show that if a family member has the condition, there is a 1 in 10 chance of a close relative developing the disease. Anyone who has a relative with coeliac disease should be aware of the symptoms, and should discuss with their GP about getting tested if they think they may have it.

People with coeliac disease are born with genes that predispose them to develop the condition, but the symptoms can be triggered at any age.

A stressful event such as pregnancy, childbirth or a bout of gastroenteritis can trigger coeliac disease in predisposed people. The majority of people are diagnosed between 40-50 years of age.

What are the symptoms?

Symptoms of coeliac disease range from mild to severe and can vary between individuals. Symptoms can include bloating, diarrhoea, nausea, wind, constipation, tiredness, anaemia, mouth ulcers, headaches, sudden or unexpected weight loss, hair loss, skin rash (e.g. dermatitis herpetiformis), short stature, osteoporosis, depression, infertility, recurrent miscarriage and joint or bone pain.

Dermatitis herpetiformis (DH) is the skin manifestation of coeliac disease. It appears as red raised patches often with blisters that itch, sting or burn and can burst with scratching. It commonly occurs on the elbows, forearms, knees and buttocks, although it may occur anywhere on the body.

It affects around 1 in 10,000 people. It can appear at any age but is most common in people in their thirties and is more common in men than women.

Even though people with DH may not have any gut symptoms, they may have the gut damage  which is associated with coeliac disease so should be tested for coeliac disease.

What should people do if they suspect they might have coeliac disease?

The first step is for them to discuss their symptoms with their GP who can take a simple blood test to check for antibodies. Antibodies are produced by the body in response to eating gluten. It is therefore essential to continue to eat a gluten-containing diet prior to getting tested.

The National Institute for Health and Clinical Excellence (NICE) recommend having gluten in more than one meal everyday for at least six weeks prior to testing.

If the blood test result is positive, the next step is for the GP to refer to a hospital specialist (gastroenterologist) for a gut biopsy. This is a simple procedure performed in out-patients which looks for damage in the gut that is typical in coeliac disease. The test involves passing a thin flexible tube (an endoscope) through the mouth and down to the upper part of the small intestine where a tiny sample of gut lining is collected. This can be done using a local anaesthetic sprayed to the back of the throat and/or sedation.

Although the procedure may not be particularly comfortable, neither passing the tube nor taking biopsies should be painful.

IMPORTANT: Gluten should never be taken out of the diet until all diagnostic tests (the blood test and endoscopy with biopsy) are complete because this is likely to cause a false negative test.

How is coeliac disease treated?

A lifelong gluten-free diet is the treatment for coeliac disease. When you are diagnosed, your GP should refer you to a dietitian who will help guide you through the initial steps of changing your diet. It may take a while to get your diet sorted out but with perseverance you will get there.

By switching to a gluten-free diet, the gut damage caused by eating gluten will start to heal. The amount of time the gut takes to heal varies between people; and can take between 6 months and up to 5 years. However, you should start to feel better in the first few weeks after starting the gluten-free diet.

The health risks associated with coeliac disease are minimised as long as you stick to a gluten-free diet.

What is the difference between an allergy and intolerance?

It is important to distinguish between food allergy and food intolerance as these two terms can sometimes be confused.

Food allergies are generated by the immune system and usually occur within seconds or minutes of eating the food in question. Tiny amounts can cause potentially life-threatening allergic reactions, which is why it is vital to know about the ingredients and preparation of foodstuffs.

Food intolerance is not triggered by the immune system and is generally not life-threatening. It may affect the digestion and common symptoms include digestive discomfort, diarrhoea and bloating.

Coeliac disease is not an allergy or simple food intolerance. It is an autoimmune disease which is triggered by eating gluten in the cereals wheat, rye and barley. Some people with coeliac disease are also sensitive to gluten-free oats.

Eating gluten triggers the production of antibodies which leads to the body attacking its own cells, resulting in gut damage.

Coeliac disease requires on-going review and management. There are serious problems associated with coeliac disease including osteoporosis, infertility, cancer of the small bowel and increased risk of other autoimmune diseases.

What kinds of foods have gluten in them?

Many everyday foods such as breads, pasta, flours and cereals contain gluten. However, there are plenty of foods you can continue to eat when you have coeliac disease. Plain meat, poultry, fish, eggs, cheese, milk, yoghurt, fruits, vegetables, pulses (peas, beans and lentils), rice, nuts and seeds, maize (corn)and potatoes are naturally gluten-free.

The charity Coeliac UK produces an annual Food and Drink Directory (available to free members; £10 to on members) which lists thousands of foods from tins of soup to ready meals that can be eaten. By using your Food and Drink Directory, you should be able to build up a knowledge of which foods contain gluten, and those which can be included on a gluten-free diet.

Gluten-free products are available in the Free From section of the supermarkets, in health food stores, on the Internet and from mail order companies.

Can you get gluten-free food on prescription?

Yes, those medically diagnosed can get staple foods such as bread, pasta and flour on prescription. Currently people with coeliac disease or DH in England have to pay for gluten-free food on prescription, unless they meet the criteria for exemption (such as age, income etc). Prescriptions are free of charge in Scotland, Wales and Northern Ireland.

Can’t you just read the list of ingredients on the label?

All pre-packaged foods bought in the UK are covered by European Union (EU) wide allergen labelling law.

This means that if an ingredient that contains gluten has been used as a deliberate ingredient in a product it must appear in the ingredients list, regardless of the amount used.

Manufacturers must name the particular grain, that is, ‘wheat’, ‘rye’, ‘barley’, ‘oats’; or some will use the word ‘gluten’ as well, for example, ‘wheat gluten’.

This information must be included in the ingredients list so it is always important to check the ingredients list. Some manufacturers also use an allergy advice box to highlight if there is any gluten in a product. This is not compulsory but also helps in the selection of products on a gluten-free diet.

Are there some foods that are labelled gluten-free?

Yes, you may see the term gluten-free on products. When you see this term you know that the food is right for you to eat.

The term gluten-free is now covered by legislation on the labelling of gluten-free foods which came in to force in the UK on 1 January 2012.

Only foods which contain 20 parts per million (ppm) or less of gluten can be labelled gluten-free.This includes naturally gluten-free foods, specialist substitute products and uncontaminated oat products.

This legislation is based on the revised Codex standard published in July 2008.

What about eating out–it must be a complete nightmare?

In 2007, we launched an online Venue Guide where Members of Coeliac UK can upload details of places where they’ve had a good culinary experience. There are nearly 2,000 venues listed and we are growing the number of entries so that more and more people can find somewhere to eat that caters for their gluten-free diet. The Charity has launched a range of catering services to support this and you can find more information here.

Coeliac UK will also be holding its recipe competition to find the Gluten-free Chef of the Year for 2013 which asks professional chefs and catering college students to think creatively about catering gluten-free.

Coeliac UK produces information leaflets for more than 35 countries, with language translations that can be used when going on holiday.

• See also this gorgeous, award wining 3-course gluten-free meal – with all three recipes for you to try.

Jose De Freitas, Second Chef at Silver Springs Care Home, in St. Brelade, Jersey and winner of the  Coeliac UK’s Gluten-free Chef of the Year 2012 has come up with this truly tempting three course meal which shows that going gluten free doesn’t mean you have to feel deprived.

Starter – Goats cheese soufflé, served with caramelised shallots, broad bean salad and balsamic dressing.

Main – Pan roasted butternut squash and king prawn ravioli, served with sage brown butter and rocket and parmesan salad.

Dessert – Gooey chocolate fondant, served with caramel sauce, vanilla cream and fresh raspberries.

Each recipe serves 2 people. Enjoy!

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Starter – Goats cheese soufflé

Ingredients

For the gluten-free flour mix (equivalent to plain flour)*

• Ground white rice flour
• Potato flour
• Tapioca flour
• Maize
• Buckwheat

* NYR Natural News note: ou can make your own mix but there are many gluten free flour mixes available to buy as well. Doves Farm make a version that uses all of the above ingredients.

Goats cheese soufflé

• 25g plain flour (gluten-free)
• 25g butter
• 150ml milk
• Dijon mustard, little touch
• 10g Parmesan
• 1 egg, separated
• 75g goats cheese
• Salt and pepper

 Method

1 Melt the butter in a large saucepan and use about 1tbl to grease 2 soufflé dishes using upward strokes. Add the flour to the melted butter and cook for 2 minutes, stirring constantly, then gradually whisk in the warm milk, a little at a time, until you have a thick, smooth mixture.

2 Stir in the Parmesan and mustard, and then set aside to cool slightly. Beat in the egg yolks, fold through the goats cheese, season with salt and pepper, then transfer to a large bowl.

3 In a clean bowl, whisk the egg whites until they just start to stiffen and hold peaks.

4 Use a metal spoon to fold them into the cheesy mixture, in 3 additions.

5 Heat oven to 200C/180C fan. Spoon the mix into the soufflé dishes, and then sit them in a roasting tin. Pour boiling water into the tin to reach halfway up the sides of the dishes. Bake the soufflés for 20-25 minutes until they are risen and golden brown.

6 To serve remove from dishes and place the soufflé in the centre of the plates and arrange few spoons on the broad beans all round. Set a few shallots on the broad beans and drizzle the balsamic reductions and olive oil on the top of the broad beans, put a few salad leaves in between the shallots as garnish and serve.

For the broadbeans

• 100g broadbeans. If using fresh broad beans peel them from pod
• Salt and pepper

Remove the inner skin and simmer in a little salted water. Allow to reduce slowly until almost no water left, remove from stove, check seasoning and add some butter, keep on the side.

For the shallots

Peel the 100g shallots, cut in half if big, put a frying pan on stove to heat, add a little oil and sauté the shallots allowing some colour, add the balsamic vinegar and allow to evaporate, add some sugar and a touch of water. Reduce until cooked and syrupy but not too thick.

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Main – Pan roasted butternut squash and king prawn ravioli

Ingredients

• 100g butternut squash
• 100g raw king prawns peeled and clean
• 1 garlic glove
• 1 sprig of thyme
• 60ml double cream
• Oil, for frying
• Salt and pepper

Method

1 Peel the butternut squash and small dice.

2 Finely chop the garlic and thyme sprig.

3 In a very hot frying pan add a little oil and cook the squash for 3 minutes until its brown in colour, add the garlic and thyme and stir.

4 Quickly small dice the prawns and add to the frying pan, stir in for a minute, add the cream and allow to reduce slightly season to taste.

5 The mixture should all hold together.

6 Remove from heat and cool down in a clean tray.

7 Store in fridge until needed.

Gluten-free fresh pasta mix

Ingredients

• 100g rice flour
• 100g corn flour
• 3tbl potato flour
• 2tsp xanthan gum
• Pinch of salt
• 3 eggs
• 1tbl olive oil plus extra for dressing salad

 Method

1 To make the dough, add the rice flour, corn flour, potato flour, xanthan gum and a pinch of salt to a food processor, then pulse to mix.

2 Pour in the eggs and blitz until everything is well combined.

3 Knead a little to bind and form dough, wrap in clingfilm and rest for 30 minutes.

4 Take a handful amount of dough, squash it flat with your fingers (remember to keep the rest of your dough covered with the clingfilm so it doesn’t go dry and go crusty), push it through the pasta roller on the widest setting. Because there is very little gluten in this flour you will find that the dough crumbles as it comes out of the pasta machine. Not to worry patch the pieces together gently and push through again on the widest setting.

5 Repeat this step until your dough comes out in one piece.

6 Once it comes out in one piece, fold the sheet into 3 pieces and roll through the widest setting.

7 Repeat until you have a rough square shape, then start working it through the machine, taking it down one setting at a time, until the pasta sheets are nice and thin.

8 Using a medium pastry cutter, cut 20 round disks which will make 10 raviolis.

9 Place 10 of the disks in a row, egg wash one at a time and place a small tsp of the cold butternut squash and prawn mixture in the centre, place another pasta disk over and squeeze with thumb just around the edges to seal the ravioli, repeat with remaining pasta disks.

10 Put on a tray and keep in the fridge until needed.

11 Bring a pan of salted water to the boil and cool the raviolis in small batches for 6 to 8 minutes or until pasta is cooked but al dente.

12 Put a small sauce pan on the medium heat, wait until it’s very hot and throw in a few cold salted butter cubes. It should start going light brown as it melts, remove from heat and squeeze in a little lemon juice and finish with chopped sage.

13 Arrange the 5 hot raviolis in a circle around the plate.

14 Dress the rocket salad leaves with a touch of olive oil

15 Put in the middle of the plate, adding a bit of Parmesan shavings. Spoon the sage butter over the ravioli and enjoy.

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Desert – Gooey chocolate fondant

Ingredients

• 15g melted butter, for brushing
• Cocoa powder, for dusting
• 45g good-quality dark chocolate (gluten-free)
• 45g butter, in small pieces
• 45g golden caster sugar
• 1 egg and 1 yolk
• 45g plain flour (gluten-free)

Method

1 Heat oven to 200°C/180°C fan

2 To start with, get moulds ready. Using upward strokes, heavily brush the melted butter all over the inside of the pudding mould. Place the mould in the fridge. Brush more melted butter over the chilled butter, and then add a good spoonful of cocoa powder into the mould. Tip the mould so the powder completely coats the butter. Tap any excess cocoa butter back out, and then repeat with the next moulds.

3 Place a bowl over a pan of simmering water, and then slowly melt the chocolate and butter together. Remove bowl from the heat and stir until smooth. Leave to cool.

4 In a separate bowl whisk the eggs and yolks together with the sugar until thick and pale and the whisk leaves a trail. Sift the flour into the eggs, and then beat together.

5 Pour the melted chocolate into the egg mixture in thirds, beating well between each addition, until all the chocolate is added and the mixture is completely combined to a loose cake batter.

6 Spoon the mixture into the prepared moulds.

7 Place the fondants on a baking tray, and then cook for 10-12 minutes until the tops have formed a crust and they are starting to come away from the sides of their moulds. Remove from the oven, then leave to sit for 1 min before turning out.

8 Loosen the fondants by moving the tops very gently so they come away from the sides, easing them out of the moulds. Tip each fondant slightly onto your hand so you know it has come away, then tip back into the mould ready to plate up.

9 Starting from the middle of each plate, squeeze a spiral if caramel sauce.

10 Sit a fondant in the middle of each plate. Using 2 spoons dipped in hot water, scoop a ‘quenelle’ of the whipped cream.

11 Carefully place the cream on top of the fondant and garnish with mint leaf and a raspberry.

For the caramel sauce

• 50ml water
• 35g sugar

Method

1 Put ¾ of the cold water into a small pan, add sugar, put on medium heat

2 Cook until golden brown add remaining of water and remove from heat

3 Cool down

For the vanilla cream

• 45ml double cream
• 1tsp icing sugar
• Drop vanilla

Method

1 Add cream sugar and vanilla into a small metal bowl and whisk until the cream is thick and set.

Aristotle persuaded Alexander the Great to conquer the Isle of Socroto to secure enough aloe vera to heal his soldiers wounds; Cleopatra relied on it to maintain her youthful complexion and the Chinese hailed it as an elixir of youth and it is even listed in St. John’s gospel as an anointing ingredient for the body of Christ.

The name aloe comes from the Arabic for “shiny and bitter”.Historically, the plant has been used topically to heal wounds and for various skin conditions, and orally as a laxative.

Today, in addition to these uses, aloe is used in a variety of conditions, including diabetes, asthma, epilepsy and osteoarthritis. It is also used topically for burns, sunburns, and psoriasis. Aloe vera gel can be found in hundreds of skin products, including lotions, sunblocks and after sun treatments.

Aloe vera’s place in modern history began in the 1930s when it was reputed to help heal radiation burns caused by x-rays. It was also used on victims of the atomic bombs dropped on Nagasaki and Hiroshima.

Its first commercial use was in the production of a latex substance called aloin, a yellow sap used for many years as a laxative ingredient. Because the name aloin became synonymous with aloe for a while there was confusion when aloe vera gel came on the market.

Gel and juice

Aloe gel which is used mostly externally for bites, burns and skin conditions is derived either from the inner flesh of the leaves. It can also be made from the thickened juice. Fresh aloe gel can be diluted into a juice and taken internally as a laxative, as a mouthwash and toothpaste ingredient, to treat gut problems and joint and muscle pain.

Whole leaf aloe juice (and a dried substance known as latex) is pressed from the whole leaf and generally needs to be filtered before it can be used. Although this filtering process removes the parts of the outer skin that are toxic and highly purgative, it also removes nutritious parts of the plant as well. For this reason many practitioners using the gel and juice made from the gel instead using whole leaf juice.

So what’s in it?

There are over 200 different species of aloe vera, grown mainly in dry climates of the US, Mexico, India, South America, Africa, Central America and the Caribbean. Out of these 200 plus species only four are recognised as being of any nutritional value to humans and animals. Only the mature (3-5 years old) plants of the Aloe Barbadensis Miller and the Aloe Aborescense are grown commercially, with A. Barbadensis Miller being the preferred plant.

There are around 75 different compounds which naturally occur in aloe – depending on what kind of soil it is grown in and the process by which it is prepared. Typically it is high in calcium potassium and magnesium with significant amounts of sodium and amino acids as well.

It also contains vitamins A and C as well as vitamins B1, B6, B12. The gel can be rendered useless if exposed to oxygen for four hours or more and a non-chemical, non-heating method of processing is best since both can destroy health-enhancing enzymes. 

What the research says

Today belief in the efficacy of aloe is so widespread that it is being sold as a kind of cure all for a wide range of other health problems. But while it has some curative properties and assists healing, on its own it has never been proven to actually “cure” anything.

Aloe is often referred to as the “burn plant” because of the remarkable way it can heal a wide variety of burns to the skin.  Indeed healing minor burns, wounds and grazes is where the weight of evidence for the healing properties of aloe vera lies.

Aloe vera can help to soften skin around wounds and prevent dryness as they heal. Some evidence suggests it is at least as effective as a 1% silver sulphadiazine solution – and as such some may prefer to use more natural aloe gel to aid wound healing. There is some evidence, however, to suggest aloe gel inhibits healing of deep surgical wounds such as those produced during laparotomy and caesarean section.

It may also aid healing more serious conditions. In one evidence review aloe shortened the healing time for first and second degree burns compared to standard treatments such as silver sulphadiazine solution or petroleum jelly-impregnated gauze. Both the aloe and the conventional treatments were found to be capable of producing some skin irritation.

Some cancer patients use aloe to prevent radiation induced burns. Though there is currently no strong evidence to suggest that topical aloe vera can prevent or minimise skin reactions due to radiotherapy.

Aloe has been shown to be an effective treatment for psoriasis though the effect is not strong.  It may also be helpful in treating lichen planus – chronic skin condition characterized by itchy, flat, scaly patches.

In a small study of people with oral lichen planus, use of aloe vera gel was significantly more effective than placebo in alleviating symptoms. In another study involving 34 women with lichen planus of the vulva, aloe vera produced significantly more improvement than placebo.

Ulcerative colitis

There is laboratory evidence that aloe vera may help ease ulcerative colitis (UC) due to its antioxidant properties. A small human trial found that that a solution made from aloe vera gel 100 mL twice daily for 4 weeks, worked better than placebo for healing ulcerative colitis. In an animal study an antioxidant preparation containing aloe and ubiquinol (a form of CoQ10) were found to be protective against induced colitis (but had no healing effect once the UC was established.

Two small studies suggest that that aloe gel taken might be helpful for type-2 diabetes. In one results showed significantly greater improvements in blood sugar levels among those given aloe over the 2-week treatment period.

Study by the same researchers evaluated the benefits of aloe in individuals who had failed to respond to the oral diabetes drug glibenclamide. Of the 36 individuals who completed the study, those taking glibenclamide and aloe showed definite improvements in blood sugar levels over 42 days as compared to those taking glibenclamide and placebo.

And for cancer?

Aloe’s use to treat cancer is controversial, though there have been some hopeful studies.

Acemannan is a substance taken from the aloe vera leaf and in laboratory tests using immune cells taken from mice it was found to stimulate the cells to make cancer killing chemicals (cytokines). Another test tube study found that aloeride (a starch compound found in aloe juice) can stimulate the immune system to produce cancer killing chemicals.

A 2009 study in Italy of 240 patients reported on the use of aloe vera alongside chemotherapy for people with either lung, bowel or stomach cancer that had spread. Half the patients took Aloe Aborescense as a liquid 3 times a day during standard chemotherapy treatment. In this study the cancer was controlled or shrank temporarily in 67% of patients who had the combined aloe and chemotherapy treatment and in 50% of patients who had chemotherapy alone.

Researchers noted that patients taking the aloe vera had a better quality of life and that they had fewer chemotherapy side effects such as numb fingers and fatigue. Nevertheless these were very sick people and the addition of aloe to their treatment appeared to be beneficial. In addition there were no ill effects from the aloe vera and more patients who had the aloe vera survived for 3 years than patients who just had chemotherapy.

Much more research is needed and it is always wise to consult your healthcare practitioner about the use of aloe.

Getting the best

As a rule of thumb:

• Avoid aloe products that have been highly processed i.e. through processes such as heating, boiling and freeze-drying. Products that are concentrated or filtered are likely to have been put through such processes.

• Check the ingredients list on the label to make sure aloe vera (or Aloe Barbadensis Miller) is the first ingredient, not water or a sugary filler.

• Consider the colour and taste. It should have a strong taste and it should be similar to fresh squeezed grapefruit juice, of a light yellowish to clear colour, with bits.

With aloe you get what you pay for. According to the US Food and Drug Administration you can have a mere two tablespoons of aloe vera to a gallon of water and it can still be labelled 100% aloe vera juice.

So as a consumer looking to take aloe you need to start reading labels. Aloe is unlikely to be effective in concentrations of less than 70% and you should really be looking for a product that is a minimum of 95% aloe.

There’s no doubt that a healthy, varied and balanced diet plays an important role in looking and feeling younger

Substances such as antioxidants and essential fatty acids help keep your mind and body fighting fit and prevent many of the illnesses associated with ageing such as diabetes, heart disease and high blood pressure. Adding more whole grains, fruit and vegetables, and beans and pulses to your diet can add years to your life and will ensure that your skin glows and you feel full of energy and vigour.

So if you want to eat well to look and feel younger where do you begin?

The importance of antioxidants

Antioxidants are substances that may protect your cells against the effects of free radicals. Free radicals are molecules produced when your body breaks down food, or by environmental exposure to substances such as tobacco smoke, toxic chemicals or overexposure to the sun’s rays and radiation.

Free radicals can damage cells and may play a role in heart disease, cancer and other diseases, and they are responsible for many of the degenerative effects of ageing, such as loss of skin suppleness and arthritic conditions.

Antioxidants are found in  all brightly coloured fruits and vegetables, as well as in whole grains, and they are often identified in food by their distinctive colours – the deep red of cherries and tomatoes; the orange of carrots; the yellow of corn, mangoes and saffron; and the blue-purple of blueberries, blackberries and grapes.

The most well-known components of foods with antioxidant activities are vitamins A. C, E, and beta carotene; the minerals selenium and zinc; and, more recently identified, the compound lycopene.

Fruit and vegetables

It’s no secret that fruit and vegetables provide us with the majority of the vitamins, minerals and other compounds such as antioxidants that our bodies need to stay healthy.

Many of the compounds from fruits and vegetables have more than one role in helping to keep us healthy. They are involved in helping to maintain day-to-day good health and in protecting against longer-term illnesses such as cancer, heart problems, stroke and diabetes. They affect our skin, our energy levels, our metabolism and virtually every body function. Perhaps the most important element of fruit and vegetables is the fact that they are rich in antioxidants – known as the ‘anti-ageing’ nutrients.

Which fruit?

Any fruit is an excellent addition to reduce boosting diet, with the brightly coloured varieties topping the list. Add the following to your menu whenever possible:

• Dates These provide a superb range of vitamins, minerals (such as potassium and magnesium) and amino acids that are essential for healthy skin. They are also a great food for maintaining overall health and supporting the activity of your body’s cells.

• Avocados This is a wonderful anti ageing food combining an abundance of beautifying agents. Contrary to popular myth, they are not fattening, as the facts they contain are healthy fats, or EFAs . We stop avocado with fresh herbs, line, garlic and chilli for a potent youth boosting energiser.

• Cooked tomatoes A good source of the antioxidant lycopene, these are particularly good for the prostate gland. Tomatoes only useful supply of vitamin C to help fight and protect collagen – the building blocks of your skin – against the ravages of time.

• Grapes are a wonderful detoxifier and provide valuable polyphenols (a type of antioxidant), vitamins and minerals.

Which vegetables?

Once again, the brightly coloured members of the vegetable family will provide the best source the antioxidant nutrients, but all vegetables contain crucial vitamins and minerals that will improve your health, and they will also boost your fibre intake. In particular, we recommend you try:

• Mushrooms These are rich in chromium, protein and a type of fibre known as a ‘prebiotic’ that improves the health of the gut. Mushrooms are a filling substitute for meat in a low fat diet and can also be a good source of vitamin D.

• Carrots These contain antioxidant carotenoids for healthy eyes, skin and mucous membranes.

• Broccoli and Brussels sprouts These and related cruciferous vegetables such as cabbage and kale are often described as powerhouses of nutrition because they support the liver and help activate our detoxification enzyme systems. In turn, this enhances vitality by protecting against and toxins.

• Garlic is a potent antioxidant and a natural antiseptic; it detoxifies by cleansing the blood and acts to support the cardiovascular system. Sulphurous compounds also protect the skin and boost immunity.

Raw or cooked?

Raw foods contain enzymes that are required by the body to break down at the foods. Cooking tends to break down these enzymes whereas raw foods ensure that they remain intact throughout the chewing process the stomach acid, and, some experts believe, the entire digestive system.

But there is another side to the coin. Evidence suggests that the body can absorb more of an important substance from cooked vegetables them from raw ones (for more see here)

Research suggests that cooking can improve our absorption of carotenoids, one of the key antioxidants – found in carrots, broccoli and spinach – when it comes to protecting health. For example, while the gut could absorb 3-4% of the carotenoids in raw carrots, that could increase by up to 5 times if the carrots were cooked and mashed. What’s the answer? Try to aim for half raw and half cooked, and you should get it just about right.

Getting more

Research shows that eating a variety of fruits and vegetables in a range of colours is the best way to ensure that you are getting the correct balance of antioxidant nutrients, as well as other key compounds that your body needs to stay healthy.

Five servings of fruits and vegetables a day are often recommended: but newer evidence suggests it should be 7 – or more!. It’s not as difficult as you may think to eat more fresh produce; throw a handful of mixed berries into a salad, choose fruit for pudding, drink plenty of fresh fruit and vegetable juices, and instead of crisps, try snacking on raw carrots, celery, cucumber, peppers and other crudités. Doing this will easily help you meet your target.

Superfoods for super bodies

Apart from fruit, vegetable and grains there are many other foods that can have a dramatic and positive effect on your health. Eaten as often as possible throughout the week, they will provide key nutrients that are required to keep you healthy, and prevent some of the less pleasant effects of getting older.

Beans and pulses

Beans, peas and chickpeas are from a family of vegetables called pulses, or legumes. They are an extremely important part of a healthy diet. Not only are they a major source of healthy complex carbohydrates (being completely unrefined), they also provide an excellent source of fibre, protein and minerals such as potassium, magnesium and zinc.

In addition, they are low in fat and an inexpensive addition to any diet. Chickpeas are known to be adaptogenic (meaning that they support the adrenal gland, which is responsible for our response to stress) and are a rich source of protein and EFAs as well as iron, which is essential for healthy blood. Lentils are also a rich source of protein and iron. They are known to aid circulation and heart function and support the vitality of the kidneys.

Soybeans, or edamame, are often promoted as a healthy pulse. Opinions, however, are divided about whether eating soya this way (as opposed to its more traditional fermented forms such as soya or miso) is actually healthy. Since there are such as wealth of other healthy pulses available we suggest including more of these and less soya in the diet (for more see here).

There are many types of pulses – adzuki beans, black-eyed beans, kidney, lima or broadbeans, borlotti or cannellini beans, or mangetout. Try these in pastas or stews, cold in salads, or even on their own, at least two or three times a week.

Whole grains

Whole grains or foods made from them contain all the essential parts and naturally occurring nutrients of the entire grain seed. If the grain has been processed (e.g. cracked, crushed, rolled and/or cooked), the food product should still deliver approximately the same rich balance of nutrients that are found in the original grain seed.

Whole grains are not refined, which means nothing has been stripped or removed from the grains. So wholemeal bread is a whole grain, while white bread is not because the grain has undergone a refining process which changes it from being ‘whole’. The principal health benefits from whole grains come from the complete package of nutrients that are perfectly balanced and synergised by nature.

It is impossible to duplicate these benefits by taking the single nutrients alone. These nutrients include vitamins B and E; the minerals magnesium, selenium and zinc; fibre and other valuable nutrients including flavonoids, oligosaccharides, inositol, phytates, phytoestrogens and protese inhibitors.

This might sound like an alphabet soup strange words, but these nutrients have been shown to protect against many chronic health conditions, such as heart disease, diabetes and a range of cancers.

What’s more, whole grains encourage healthy digestion, which means that the food that you do eat is better assimilated by your body. This is particularly important as you become older, because your body becomes less efficient at digesting and absorbing food.

Which grains?

Whole grains include amaranth, barley, buckwheat, corn (including popcorn!), millet, goats, quinoa, Brown and coloured rices such as red rice, rye, wheat and wild rice. Some of these have particular benefits in a youth boosting diet. For example:

• Quinoa has an abundance of amino acids, vitamins and minerals. It also provides complex carbohydrates or sustained energy and limits the risk of insulin resistance (pre-diabetes). It’s a great source of essential fatty acids as well because it is, fundamentally, a seed.

• Brown rice is hypoallergenic and has a low glycaemic index (GI), which basically means that it is absorbed slowly into the body, and provides a constant source of energy to get you through the day without your blood sugar levels soaring. Brown rice also provides the building blocks for super oxide dismutase (SOD) – a powerful antioxidant enzyme that is crucial for anti ageing. It is a fine example of a life-saving food, as a large percentage of the world’s population rely on this ancient grain.

• Corn is rich in B vitamins that support the skin and brain function, with folic acid helping to reduce levels of homocysteine, which is known to accelerate ageing of the tissues. To ensure your corn is not genetically modified always choose organic.

Aim for at least two servings of whole grains with each meal, and one or two in between. On their own (i.e. not slathered in butter or dressings) they are low in fat and there are so many of them, they can easily be adapted to any dietary needs.

To get more into your diet, throw a handful of quinoa into your salads or pastas, shoes and assaulted air-popped corn as a healthy snack, eat a whole meal on alongside newer suit or as part of breakfast, and experiment with the multitude of different rices available. Try breads that contain different combinations of grains, and start your day with a healthy bowl of muesli for porridge.

Essential fatty acids

As the name suggests, these are essential oils, or fats, and your body needs them! Essential fatty acids (EFAs), which are also known as the ‘omega’ oils – 3, 6 and 9 – are obtained from food and converted into substances that keep our blood thin, lower blood pressure, decrease inflammation, improve the function of our nervous and immune systems, help insulin to work, enhance our vision, coordination and mood, encourage healthy metabolism and maintain the balance of water in our bodies.

EFAs also moisturise the skin from within, reduce fluid loss from the skin, support cell membrane integrity and nourish the brain.

Sadly, our diets are usually deficient in these key fats. There are two main sources of EFAs; vegetarian foods or oily fish (see below).

Good vegetarian sources include nuts and seeds such as pumpkin seeds, flaxseeds, walnuts, soya, corn, sesame and sunflower seeds (and their oils) and peanut and olive oils. Leafy green vegetables contain lots of EFAs that can provide the basis for your new healthy lifestyle.

Vegetarian sources have one advantage over fish oils, in that they are rich sources of vitamin E, which is required to keep our arteries healthy and our skin looking youthful. Hemp seed oil (also known as linseed) is a wonderful, nutritionally rich oil that contains the important fatty acid GLA.

As with other nutrient ­rich foods, you can’t eat too many of these essential oils. Use handfuls of nuts and seeds for snacks, sprinkle them on salads and pasta dishes, drizzle their oils over salads or blend them into smoothies – anything goes. Choose organic if you can.

And fish too?

EFAs are found in oily fish which include salmon, herring, sardines, mackerel, pilchards and fresh tuna. Some experts recommend that you eat no more than one or two servings a week because of the risk of mercury contamination, but others argue that the benefits of the EFA oils – in this case, omega 3s – can outweigh any dangers.

Fish is a superb source of protein, and the EFAs in oily fish are of particular benefit in inflammatory conditions such as arthritis, as well as skin, weight and even mood problems.

When most of us think of oily fish we think of salmon. If this is our preference choose wild over farmed varieties; farmed salmon is environmentally unsound and can contain high levels of contaminants. But try, also, to break out of the salmon habit and choose other fish such as sustainably caught tuna (not bluefin), anchovies, halibut, mackrel, sardines, trout or shellfish – all of which are rich sources of EFAs. Whatever your choice of fish make sure it’s sustainable – see the Fish Online website for good advice.

If you are a vegetarian or simply not the fish lover, then supplements which supply EFAs from marine algae are the best answer. Indeed, as our global fish supply continues to be plundered marine algae source EFAs are also a more sustainable choice.

Phytoestrogens

These are a group of chemicals found in plants that can act like the hormone oestrogen, which is necessary for childbearing and is involved with bone and heart health in women. Phytoestrogens are particularly useful for menopausal women and some studies show that they reduce the symptoms of menopause significantly.

Soya is also a good source, although to get the most health benefits they should be fermented before eating, as in tofu products. Other good sources include whole grains, beans, nuts, seeds, seed oils, berries, fruits, vegetables and roots.

Putting it together

Adding the foods to your diet that are known to enhance health and promote positive ageing will soon change the way you look and feel. It also goes without saying that we believe that choosing organic foods, wherever possible is important to good health.

Organic foods are free from pesticides residues and guaranteed to be GM free. And of course the more you can cook for yourself the more you will avoid synthetic additives, colours, flavourings and preservatives and will be better able to control levels of salt, sugar and fat in your diet

If you need a handy reminder of the kind of dietary habits that will improve vigour and help you feel younger, here’s what you need to know:

Eat daily

• Seeds
• Nuts
• Fruit (fresh or dried organic)
• Fresh vegetables
• Beans and pulses
• Whole grains
• Fresh herbs
• Plenty of fresh water, herbal teas, fruit (unsweetened) and vegetable juices

Eat regularly

• Good-quality organic dairy produce, such as yoghurt or goat’s cheese
• A little organic meat (if you are a meat-eater)
• Oily fish (aim for two servings a week and take advice if you are pregnant)
• A little organic rice
• Good-quality red or white wine (limit yourself to one glass)
•  Healthy oils (monounsaturated or polyunsaturated), such as olive or pumpkin seed oil
• Ginger and turmeric, both spices shown to have anti-inflammatory and anti­-carcinogenic properties

Avoid

• Any food containing transfats (currently labelled as hydrogenated fats or oils)
• Salt (to season, choose seaweed products, herbs or naturally salty foods such as olives or celery)
• Convenience foods
• Refined carbohydrates, e.g. white bread, cakes, biscuits
• White sugar (choose honey, raw unrefined cane sugar or maple syrup to sweeten)
• Fizzy or sweetened drinks (including those with artificial sweeteners)
• Processed foods, including meat products
• Crisps, biscuits and other junk food
• Artificial colourings, preservatives and sweeteners

Finally, a healthy diet should provide all the nutrients you need for good health; however, because of the way our food is farmed and prepared today, even the best-quality products may not contain all the necessary vitamins, minerals and other elements. What’s more, as we become older our bodies may not assimilate food as efficiently as they once did.

We now know that certain nutrients play a role in encouraging optimum health and vitality, and supplements can ensure that we get good levels of these. For all these reasons a daily multivitamin and mineral supplement is a good idea.

• Adapted from Looking Good and Feeling Younger (Neal’s Yard Press) by Susan Curtis, Alex Kirchin and Karen Sullivan

Quinoa is high in protein and fibre and contains all the essential amino acids the body needs to sustain energy levels and support healthy tissue growth and repair. This recipe is also gluten-free which makes it a good choice for anyone with gluten sensitivity. Adding sauerkraut brings multiple benefits for immunity and gut health and a selection of colourful fresh vegetables add valuable nutrients.

Ingredients

• 5 small shallots or small red onions, finely sliced
• 1 medium-hot chilli, finely chopped
• 2 large red Romano peppers, or other red pepper, cut in half lengthways, deseeded, and sliced into 1cm (1⁄2in) strips
• 3 medium yellow courgettes, cut into 5mm (1⁄4in) slices
• 100g (31⁄2oz) shiitake mushrooms, stalks removed, sliced
• 2 garlic cloves, crushed
• sea salt and freshly ground black pepper
• 2 tbsp olive oil
• 300g (10oz) quinoa
• a sprig of parsley, chopped, to garnish
• a drizzle of extra virgin olive oil
• 6 tbsp sauerkraut, to serve (optional)

Method

1 Pour in enough water to cover the base of a medium saucepan and heat gently. Add the shallots and cook gently with the lid on until tender, adding more water if necessary. Add the chilli and sauté gently. Add the peppers and allow to soften, then add the courgettes. Lastly, add the shiitake mushrooms and garlic, season to taste with a pinch of sea salt, stir for a minute, and drizzle in the olive oil. Stir the mixture, place the lid back on, then switch off the heat and leave the pan on the hob to keep warm.

One of the 130 delicious recipes from Neal's Yard Remedies' new book, Healing Foods

2 Cook the quinoa according to the packet instructions, then drain and set aside.

3 When you are ready to serve the food, take a serving dish, place a large cook’s ring on it, and fill with a 2.5cm (1in) layer of the quinoa. Spoon a layer of vegetables on top of the quinoa and sprinkle with some chopped parsley. Remove the ring and repeat with 3 more stacks of quinoa, vegetables, and parsley. Sprinkle the stacks with black pepper and a drizzle of extra virgin olive oil, and serve with some sauerkraut arranged around the base of the stacks.

4 If you don’t have a cook’s ring, use a dome-shaped small bowl brushed with olive oil. Fill the bottom half of the bowl with the vegetables, top with quinoa, place the serving dish face down on the bowl, turn both upside down, and gently remove the bowl. Sprinkle the parsley over the top, season, drizzle with the extra virgin olive oil, and serve with the sauerkraut. Serves 4.

• Extracted from the book Neal’s Yard Remedies Healing Foods – Eat Your Way to a Healthier Life by Susan Curtis, Pat Thomas and Dragana Vilinac (Dorling Kindersley, £16.99) which features 175 healing foods and 130 delicious recipes have been specially designed to heal from within and are easy to incorporate into your everyday routine.

• See also on this site: Astragalus and Schisandra Broth and Cooking with Medicinal Herbs also taken from Neal’s Yard Remedies Healing Foods – Eat Your Way to a Healthier Life.

We are so used to thinking of herbal teas and other plant essences as occasional or emergency “therapy” that we have almost forgotten the nutritional and health benefits they bring as part of a daily diet.

This blend of medicinal herbs, spices, and vegetables – which doubles as a soup and a herbal drink – promotes a sense of well-being, helps fight colds and flu and helps detox and provides valuable electrolytes and helps balance the natural pH of the body.

Ingredients

One of the 130 delicious recipes from Neal's Yard Remedies' new book Healing Foods

• 6g (1⁄8oz) astragalus root
• 6g (1⁄8oz) schisandra berries
• 6g (1⁄8oz) wood ear fungus
• 6 thin slices of fresh ginger root, peeled
• 4 garlic cloves, skins on
• 4 shallots, skins on
• 1 tbsp coriander seeds
• ½ tsp aniseeds
• 60g (2oz) celeriac root, peeled and chopped
• 1 large carrot, sliced
• 1 strand of kelp or wakame
• 10 black peppercorns

Method

1 Place all the ingredients in a medium saucepan, cover with 600ml (1 pint) of water, and bring to the boil. Reduce the heat and simmer for 11⁄2 hours, then strain.
2 If serving as a soup, transfer to serving bowls. If using as a drink pour into heatproof glasses and serve. You can also use all this broth as part of an individual detox treatment – store it in a flask and sip it throughout the day. Serves 2.

• Extracted from the book Neal’s Yard Remedies Healing Foods – Eat Your Way to a Healthier Life by Susan Curtis, Pat Thomas and Dragana Vilinac (Dorling Kindersley, £16.99) which features 175 healing foods and 130 delicious recipes have been specially designed to heal from within and are easy to incorporate into your everyday routine.

• See also on this site: Quinoa and Vegetable Stack and Cooking with Medicinal Herbs also taken from Neal’s Yard Remedies Healing Foods – Eat Your Way to a Healthier Life.

The food we eat has an overreaching effect on our health and well-being, whether we are conscious of it or not. Becoming more aware of your diet and the healing properties of food will help you to make necessary adjustments to meet the needs of your body – and it will do an enormous amount to maintain and improve your health.

While we would not advocate a rigid approach to a particular diet, there are things that can be learnt and adopted from traditional ways of eating such as the Inuit, Japanese, Mediterranean and paleolithic or ancestral diets. Humans are very adaptable and it is interesting to see the ways in which different cultures have adapted their diets to remain healthy in widely different environments.

What many of these diets have in common is that they are plant-based, with meat reserved for feast days and occasional treats. They include plenty of oily fish so are rich in the omega-3 fatty acid DHA. Their overall balance of essential fatty acids is healthier (i.e. higher in omega 3 than 6, unlike modern diets), and they are high in antioxidants.

People who follow these diets rely on seasonal fresh food produced without industrial chemicals, which means they eat a wide variety of nutrient-dense foods necessary for optimal heath throughout the year. They tend to eat sensible portions and rarely “snack” between meals.

Another difference is that traditional diets often make less of a distinction than we do in the West between plants used for ‘culinary’ and ‘medicinal’ purposes.

In fact, there are fewer distinctions between the two than we sometimes think and most medicinal herbs can be incorporated into our daily diet.

Their healing benefits are most concentrated as a tincture or tea; they are subtler when used in smaller ratios for cooking. Prolonged exposure to heat is not recommended for any herb, however, so add towards the end of cooking. Consider these ‘dual purpose’ herbs, roots and berries:

ASTRAGALUS

Helps improve energy levels

What’s it good for?

A tonic that can help raise your energy levels if you are feeling run down or are convalescing. Astragalus is also useful for enhancing the function and number of white blood cells and increasing resistance to viral infections, as it has natural antibiotic properties. It is full of antioxidants that protect cells against free-radical damage, and is a natural diuretic.

How Do I Use It?

Astragalus is a healthy ingredient in soups. Try combining 10–15g (1⁄4–1⁄2oz) of the herb with shiitake mushrooms, onions, garlic, miso, and carrots, or use as a base for a stock in which to cook rice. To make a tea, steep 2 tsp fresh or 1 tsp dried herb in 175ml (6fl oz) of boiling water for 5 minute.

VALERIAN ROOT

Helps calm the nerves and promote peaceful sleep

What Is It Good For?
Used to treat a variety of conditions including insomnia, anxiety, and nervous restlessness.  Sometimes described as “nature’s tranquillizer”, it has been extensively researched in recent years. Test results suggest it works in a similar way to prescription tranquillizers by increasing gamma aminobutyric acid (GABA) – a substance that has a calming effect on the nervous system – in the brain.Other uses include treating digestive problems, nausea, liver problems, and urinary tract disorders.

How Do I Use It?
Considered inedible raw, valerian root is best taken as a soothing hot tea; combine in equal parts with fresh ginger root as a good circulation booster too.

CHAMOMILE

Has natural sedative properties

What Is It Good For?

A classic remedy for anxiety and sleep disturbances. It is excellent for children, easing colic, teething, restlessness, and hyperactivity. Soothes gastrointestinal cramps, and also inflammation in mucous membranes and the skin. Its antibacterial action helps fight infection, while its sedating qualities benefit the immune system by helping to lower levels of immune compromising stress hormones.

How Do I Use It?

Its sweet, apple scent makes it a pleasant garnish for salads, rice, or fish dishes. Chop and add to butter or soured cream to top baked potatoes. For bread and cakes, replace the water with a chamomile infusion and add 3 tbsp each of dried chamomile and lavender flowers.

SCHISANDRA

Invigorates the mind and body

What Is It Good For?

An adaptogen, it stimulates or calms the body according to its needs. It can help improve physical, mental, or spiritual energy and is a renowned aphrodisiac for men and women. It supports kidney and lung function and helps improve circulation, which in turn provides benefits for the heart and skin, and may help revive a poor memory and build stamina.

How Do I Use It?

A common ingredient in traditional Chinese and Korean cuisines. Add the berries to rice dishes, soups, vegetable patties, jellies, jams, and even drinks.

MARSHMALLOW ROOT

Helps heal stomach ulcers

What Is It Good For?

Rich in mucilaginous (gum-like) fibre, it acts to soothe irritation and inflammation of the mucous membranes, stomach, and intestines. It may be particularly useful for gastric ulcers and irritable bowel syndrome. It can also help heal respiratory and urinary disorders. Its mild laxative effect makes it useful for treating occasional constipation.

How Do I Use It?

Make into a medicinal drink: soak 30g (1oz) of root in 600ml (1 pint) of cold water overnight and strain. The liquid will be very viscous and may need further dilution. Drink small servings throughout the day.

MILK THISTLE

Supports healthy liver function

What Is It Good For?

A powerful antioxidant that helps heal the liver and support its ability to break down and metabolize fats and proteins. It is considered a good treatment for gall-bladder inflammation, and any premenstrual and menopausal liver function. It can also help increase breast milk production.

How Do I Use It?

To make a soothing brew grind 1 tsp of seeds in a coffee grinder and steep in 175ml (6fl oz) of boiling water for 5–10 minutes. Or peel fresh stalks, soak overnight to remove bitterness, boil until just tender, and add butter.

ST JOHN’S WORT

Helps lift depression

What Is It Good For?

It can help treat mild-to-moderate, but not severe, depression. In many studies it has been shown to work as well as conventional antidepressants. It is also a remedy for seasonal depression, PMS, and depression and anxiety in menopause. Less well known are the herb’s antibacterial, anti-inflammatory and antiviral properties, which make it a useful wound healer when used externally.

How Do I Use It?

Take as a tea or, like chamomile, substitute water with a strong infusion of the herb in baking or savoury broths and stocks.

• Extracted from the book Neal’s Yard Remedies Healing Foods – Eat Your Way to a Healthier Life by Susan Curtis, Pat Thomas and Dragana Vilinac (Dorling Kindersley, £16.99) which features 175 healing foods and 130 delicious recipes have been specially designed to heal from within and are easy to incorporate into your everyday routine.
• See also Astragalus and Schisandra Broth and Quinoa and Vegetable Stack also taken from Neal’s Yard Remedies Healing Foods – Eat Your Way to a Healthier Life.

In recent years, we’ve faced SARS (2002/3), bird flu (H5N1) (2005) and swine flu (H1N1) (2009).  All were projected to potentially have devastating consequences on public health services around the world, and kill scores.  While around 40 million deaths were associated with the Spanish flu of 1918 (H1N1), deaths from any of these recent variants have been modest by comparison.

SARS killed 775 in 2002/3, while estimates of mortality from bird flu (H5N1, from 2003-13) and swine flu (H1N1, 2009/10) sit at 371 and 18,500 confirmed deaths worldwide, respectively.  Laboratory confirmed cases always under-estimate actual deaths.  For example, likely deaths from swine flu have been estimated to be somewhere between 151,700 and 575,400, probably more than 15 times higher.

A new variant of bird flu – H7N9 – is claiming victims in China.  Could this become the next pandemic?  Are you ready for it, or, if not the virus itself, its consequences?

New variant gathers pace

Quietly, a new virus is gaining strength in the Far East.  After the first reports of human infections and deaths due to a new form of the avian flu virus, H7N9, surfaced at the end of March 2013, further reports have since formed a steady trickle.

Official figures from the WHO suggest 109 cases in total with 22 deaths so far.

The WHO notes that, “Two confirmed cases have been associated with possible family clusters,” although, “Among the contacts who have been tested by polymerase chain reaction [PCR], none has been shown to have infection”.  In other words, there’s no evidence that the virus can spread from human to human – yet.  At this early stage, the animal reservoir(s) responsible for spreading the virus is unknown, as are the principal routes of human transmission of H7N9 and the potential for further spread.

Scientific American magazine appeared to be doing its thing to whip up concern suggesting it needed to be taken seriously, however.  “This is [sic] very, very severe disease – and rapidly progressive,” was its quote from Timothy Uyeki, an influenza epidemiologist at the US Centers for Disease Control (CDC).

Not only that, but, “Whereas the new virus doesn’t seem quite as deadly as H5N1 (fatal in about 60 percent of known cases), it still packs a scary punch” – one current estimate puts it at 22%.  The authors of a genetic analysis of the virus warned that its ability to replicate in mammals gives it high pandemic potential; New Scientist declared that it, “May be two mutations from a pandemic“.

Here we go again?

At this point, with the media murmuring the ominous word ‘pandemic’ into our ears, it’s useful to step back and review what’s gone before.  The infamous bird flu H5N1 strain at one time threatened the loss of 1.4 billion lives and approximately $330 billion in economic damage worldwide.  Over the last 10 years, the WHO has reported just 622 cases, albeit with a stark 60% lethality (371 deaths).  Because of its virulence in birds, H5N1 has been easily traceable; H7N9, by contrast, causes few symptoms in birds and so may be harder to monitor.

Limitations of the preferred approach

So we should clearly be on our guard against H7N9.  Our advice is keep a close watch on the weekly reports of confirmed human cases on the WHO website.  Secondly, look after your immune system – advice that should apply for natural health aficionados regardless of any risk of a pandemic!

While the drug and vaccine companies will undoubtedly come up with various anti-viral drugs and vaccines, which they will seek to sell to governments for administration to the masses, time and time again we have seen these industries fail to deliver when it comes to dealing with influenza viruses.  The viruses have a huge capacity to evolve and develop resistance to drugs, or to mutate and outwit vaccines.

The evidence for anti-influenza drugs shows that they simply don’t work very well – while drug resistance is an increasing problem.

Vaccines have significant limitations in the context of a worldwide pandemic: they cannot be produced until the viral strain is identified, and difficulties are compounded in the case of rapidly mutating influenza viruses.

No doubt to the displeasure of the drug and vaccine manufacturers, our immune systems remain by far the most sophisticated weapons we have available to deal with influenza viruses, or any other pathogen!

Strengthening immunity

These issues were covered in detail in ANH-Intl’s 2006 report, The pivotal role for natural products in countering an avian influenza pandemic.  Commissioned by the WHO, the report emphasised that a healthy immune system is by far the most effective way to avoid contracting influenza, and to reduce its effects in sufferers.

Given that food supplies may be restricted in a full-blown pandemic, nutritional supplementation will be crucial to maintaining the immune health of populations.  The report identified vitamin C, zinc and vitamin A as prime candidates for supplementation, along with a host of supporting nutrients and botanical species, from resveratrol to elderberry (Sambucus nigra).  Importantly, it would be a simple matter to scale up production of these nutrients in the event of a pandemic.

We should point out that vitamin D is not included in the report, simply because it was written prior to the avalanche of scientific research pointing to its central role in the immune system.  Neither does it cover the importance of ensuring healthy gut flora – another hot recent research topic.

Call to action

Unfortunately, since the report was written, the WHO has turned its back on natural strategies in favour of the usual drugs and vaccines.  Since it’s unlikely that the WHO will change course if a genuine pandemic does actually get off the starting blocks, it’s up to us to take steps to ensure a truly resilient immune system.

Keep an eye on the WHO Disease Outbreak News, and don’t panic!  Also, don’t just blindly accept the hype that is likely to appear in the newspapers, web and TV; it’s likely to be spawned by an industry that sees little other than dollar signs each time there is a sniff of another pandemic.

Whatever reality emerges, it’s a good opportunity to take stock of your invaluable immune system.  Read the report and incorporate more of these immune-boosting nutrients into your diet and lifestyle, along with a healthy, organic, genetically modified (GM) ingredient-free diet and sufficient exercise!  Don’t forget to add vitamin D to the mix, along with probiotics or fermented foods, such as kombucha, sauerkraut, natto, kimchi or kefir – and find ways of liberating any stress!

• Reprinted with permission from the Alliance for Natural Health, Europe. Figures from the WHO have been updated.