Thai Red Vegetable Curry

Thai red vegetable curry and rice
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Herbs and spices are used to enhance flavour in many types of cuisine across the globe.

Many of us know from travelling abroad, dining out or cooking at home that there’s considerable variability in the amount, type and combination of herbs and spices used in different types of cuisine.

Thai cuisine, for example, is famous for its aromatic and spicy dishes created using herbs and spices such as lemongrass, kaffir lime leaves, basil, galangal, ginger, garlic, chilli peppers, cumin, coriander and peppercorns.

Thai herbs and spices

Usually these variations in use of herbs and spices are attributed merely to cultural preferences.

But is this the only reason?

Each herb and spice has a unique aroma and flavour, which derive from compounds known as phytochemicals or “secondary compounds”, because they are secondary to the plant's basic metabolism.

These chemicals evolved in plants to protect them against herbivorous insects and vertebrates, fungi, pathogens, and parasites [1].

Most herbs and spices contain dozens of secondary compounds, including glucosides, saponins, tannins, alkaloids, essential oils, organic acids, and others, many thousands of which have been described in the literature [2,3].

Before the advent of modern medicine, herbs and spices were used in most cultures to prevent and treat a variety of health conditions, either incorporated into food or in specific preparations. Indeed, in many places, herbal medicine is still an important part of healthcare.

Scientific studies are generating more and more evidence to support the medicinal properties of herbs and spices.

Many of the phytochemicals or “secondary compounds” in plants have been shown to possess powerful anti-oxidant, anti-inflammatory, anti-microbial, anti-hypertensive, anti-cancer, anti-depressant, anti-anxiety and cholesterol-lowering activity [4-6]. Herbs and spices frequently contain high concentrations of these substances.

As many herbs and spices have considerable anti-bacterial, anti-fungal and anti-parasitic activity, it’s likely that their traditionally high use in hot climates is no accident. People found by trial and error that food kept longer and/or caused fewer stomach upsets if herbs and spices were incorporated [7].

This recipe for Thai-style red vegetable curry contains a range of herbs and spices rich in phytochemicals known for their medicinal properties.

The vegetables, herbs and spices used in this recipe contain high levels of antioxidant activity.

Antioxidants protect your body from damage caused by highly reactive molecules, called free radicals, produced as a normal by-product of metabolism.

Damage caused by free radicals contributes to aging and the development of chronic disease.

The picture below shows the antioxidant content of one serving of this Thai Red Vegetable Curry compared with one serving of a Burger King Double Whopper and Cheese with a medium portion of French fries.

The antioxidant content of the Thai Red Vegetable Curry is almost 5 times higher than that of the burger and fries.

The dish is also high in vitamins A, C and K; and contains substantial amounts of vitamins B1 and B6, as well as the minerals magnesium and manganese.

Lemongrass, for example, has been shown to have activity against the fungus Candida albicans [8] as well as anti-bacterial activity [9].

It’s also reported to have anti-inflammatory, anti-oxidant, anti-mutagenic, hypoglycaemic and anxiolytic properties [10].

Kaffir lime leaves contain volatile oils and other phytochemicals [11].

Traditionally, kaffir lime leaves have been used for treatment of colds, congestion, and coughs. In addition, they’re recommended for alleviating flatulence, treating indigestion and treating menstrual disorders.

Kaffir lime phytochemicals have also been shown to have anti-oxidant, anti-inflammatory and anti-hypertensive properties, which may be useful for preventing cancer and heart disease [11].

Kaffir lime leaves

Modern scientific investigations of coriander (also known as cilantro) have focused on its antimicrobial properties, anti-anxiety action, and cholesterol-lowering effects.

Its cholesterol-lowering action is the result of coriander stimulating the conversion of cholesterol to bile acids within the liver, an effect that would likely improve digestion of fat.

Turmeric is reported to have numerous health benefits due to the anti-inflammatory and anti-oxidant properties of its phytochemicals, particularly curcumin.

Ingredients

Makes 4 servings

• 1 red onion (150g/5oz) (finely sliced into half-moons)
• 1 clove garlic (crushed)
• 1 tablespoon olive oil
• 1 pinch sea salt
• 1 medium carrot (cut into matchsticks)
• ½ red bell pepper and ½ yellow bell pepper (finely sliced)
• 240g/8oz cooked beans – you could use green lentils, black eye beans, butter beans, haricot beans, cannellini beans, edamame, flageolet beans, pinto beans or whatever you have available. You can use canned beans or cook your own dried beans (see below). You could also use tofu (cut into small cubes) instead.
• 1 strip dried kombu sea vegetable (optional - see instructions for cooking your own beans below)
• 2 tablespoons Thai red curry paste. I made my own (see below for instructions) or you could buy a jar from the shops and follow the manufacturer’s instructions.
• 1 can coconut milk or make your own by adding 2-3 tablespoons coconut powder to 1 cup water (making your own from coconut powder is cheaper than buying cans of coconut milk. Coconut powder is available online or in certain supermarkets and international food stores). Coconut contains a high percentage of saturated fat, so it's best not to use it too frequently in your cooking.
• 1 teaspoon ground turmeric
• 4 kaffir lime leaves
• 40g baby leaf spinach
• Small bunch of fresh coriander/cilantro

Method

Cooking your own dried beans

It's fine to use canned beans to save time.

If you're cooking your own dried beans, you'll need approximately 3/4 cup dried beans and 4-5 cups water to cover them completely to a depth of 2 inches/5cm, depending on the size of the pan you use.

You can also add a strip of dried kombu sea vegetable, as this adds valuable minerals, and helps to tenderise and enhance the flavour of the beans.

If you soak the dried beans overnight in cold water before cooking, this will reduce the cooking time. Drain and rinse the beans before cooking. If you forget to soak them first, it doesn't matter, they may just take a bit longer to cook properly.

I usually cook dried beans in my slow cooker, as I can put them on and forget about them whilst doing other things, safe in the knowledge that they won't dry out and burn.

You can use a regular cooking pot but be aware that if you need to cook the beans for a long time, the water will evaporate. You'll need to keep an eye on them and top up the pan with boiling water if necessary.

Cooking time depends on the type and age of the beans.

The smaller and fresher the beans, the less time they'll need.

Large and/or old beans typically take longer.

Green lentils, for example, will probably be soft within an hour; pinto beans may take 2 to 3 hours. If your dried beans are past their "best before" date, they may remain like bullets however long you cook them for. Hard beans are very indigestible and create more intestinal gas, so I recommend that you use dried beans that are as fresh as possible.

To test if they're cooked, remove a small number of beans and press them between your fingers and thumb; they should squash easily.

Preparing the curry

Add olive oil and salt to a thick-based pan and gently sauté onion and garlic for 5-10 minutes until soft and translucent.

Add carrot, peppers, beans, Thai red curry paste, coconut milk, turmeric and kaffir lime leaves and simmer for 15 minutes until the vegetables are cooked.

Add baby spinach leaves and some fresh coriander to taste and simmer for a further 5 minutes.

Serve with brown rice and garnish with fresh coriander/cilantro.

How to make Thai red curry paste

Ingredients

• 1 stalk fresh lemon grass (finely chopped)
• 2 large red chilli peppers or 2 small birds eye chillis if you want it to be hot (seeds removed and finely chopped)
• 2 cm piece fresh root ginger (peeled and finely chopped)
• 1 teaspoon ground coriander
• 1 teaspoon ground cumin
• 1 teaspoon ground paprika
• 1 tablespoon fresh lemon juice
• 1-2 tablespoons Thai fish sauce or Ume Plum seasoning if you are vegan
• ¼ red onion (finely chopped)
• 2 cloves garlic (finely chopped)
• 2 tablespoons tomato puree
• 1 tablespoon rice malt syrup
• 2 tablespoons coconut milk

Method

Blend all ingredients using a hand blender or food processor. Freeze what you don’t use in portions, so you have some ready prepared for future meals.

Alternatively, you can buy pre-made Thai red curry paste. This isn't as fresh but is very convenient.

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Nutrition information

References

1. Fraenkel GS. The Raison d'Être of Secondary Plant Substances: These odd chemicals arose as a means of protecting plants from insects and now guide insects to food. Science. 1959;129(3361):1466-1470.
2. Lampe JW. Spicing up a vegetarian diet: chemopreventive effects of phytochemicals. The American Journal of Clinical Nutrition. 2003;78(3 Suppl):579s-583s.
3. Lai PK, Roy J. Antimicrobial and chemopreventive properties of herbs and spices. Current Medicinal Chemistry. 2004;11(11):1451-1460.
4. Howes MJ, Simmonds MS. The role of phytochemicals as micronutrients in health and disease. Current Opinion in Clinical Nutrition and Metabolic Care. 2014;17(6):558-566.
5. Rodriguez-Casado A. The Health Potential of Fruits and Vegetables Phytochemicals: Notable Examples. Critical Reviews in Food Science and Nutrition. 2014:0.
6. Liu RH. Dietary bioactive compounds and their health implications. J Food Sci. 2013;78 Suppl 1:A18-25.
7. Sherman PW, Billing J. Darwinian Gastronomy: Why We Use Spices: Spices taste good because they are good for us. BioScience. 1999;49(6):453-463.
8. Amornvit P, Choonharuangdej S, Srithavaj T. Lemongrass-Incorporated Tissue Conditioner Against Candida albicans Culture. Journal of Clinical and Diagnostic Research : JCDR. 2014;8(7):Zc50-52.
9. Mickiene R, Bakutis B, Baliukoniene V. Antimicrobial activity of two essential oils. Annals of Agricultural and Environmental Medicine : AAEM. 2011;18(1):139-144.
10. Shah G, Shri R, Panchal V, Sharma N, Singh B, Mann AS. Scientific basis for the therapeutic use of Cymbopogon citratus, stapf (Lemon grass). Journal of Advanced Pharmaceutical Technology & research. 2011;2(1):3-8.
11. Orranuch Norkaew KP, Patcharee Pripdeevech, Phumon Sookwong and Sugunya Wongpornchai. Supercritical Fluid Extraction and Gas Chromatographic-Mass Spectrometric Analysis of Terpenoids in Fresh Kaffir Lime Leaf Oil. Chiang Mai J. Sci. . 2013;40 (2):240-247.

Pumpkin goulash soup

Autumn is an inspiring time for me. I love the warm colours and comforting sweetness of vegetables like winter squash.

With Halloween approaching, the shops are full of pumpkins. The type of pumpkins used for carving jack-o'-lanterns are generally not very tasty, so don't try to use them in cooking. Here's one I carved last year.

Instead, you can buy other multi-coloured varieties of winter squash, such as Blue Hubbard, Acorn, Kabocha, Delicata and Spaghetti squash, each with their own unique texture and flavour. I particularly like the orange ones that look like mini pumpkins (var. Kabocha).

Winter squash, like other richly coloured vegetables, are excellent sources of carotenes – the darker the colour, the higher the concentration. They're also a very good source of vitamins C and B1, folic acid, vitamin B5, potassium and dietary fibre; and a good source of vitamins B3 and B6.

Like other carotene-rich vegetables, winter squash have been shown to have a protective effect against many cancers, including lung cancer. Diets rich in carotenes also appear to protect against type 2 diabetes. Pumpkin seeds have been shown to be helpful in reducing symptoms of benign prostatic hyperplasia.

In this recipe, I combined sweet orange winter squash, with red and yellow bell peppers, tomatoes, potato, onions and smoked paprika to create a colourful, satisfying and antioxidant-rich soup, with a delicately smoky flavour.

Bell peppers are extremely nutrient dense. They are low in calories but high in vitamin C, beta-carotene, vitamin K, thiamine, folic acid and vitamin B6.

Bell peppers are also a very good source of phytochemicals with exceptional antioxidant activity, such as chlorogenic acid, coumeric acid, and zeaxanthin.

Studies in Italy have shown that consumption of bell peppers reduced risk for cataract surgery and also had a protective effect against cataracts.

Like tomatoes, red bell peppers also contain lycopene, which is known to protect against cancer and heart disease. Lycopene has been shown to be particularly protective against prostate cancer.

Bell peppers also contain capsaicin, flavonoids and vitamin C, which have been shown to prevent blood clot formation and reduce risk of heart attacks and stroke.

Ingredients

• 1-2 tsp olive oil or 1 tbsp water
• 1 pinch sea salt
• 2 onions (200g/7oz), peeled and chopped
• ½ winter squash (680g/24oz), peeled and chopped
• 1 red pepper, washed, de-seeded and chopped into small pieces
• 1 yellow pepper, washed, de-seeded and chopped into small pieces
• 1 medium potato, peeled and chopped
• 1 can (400g/14oz) chopped tomatoes
• 2-3 tsp smoked paprika
• 1 tbsp sweet white miso, diluted in a little water
• Chopped fresh herbs to garnish

Method

Heat oil or water in a pan, add a pinch of salt and the onions and sweat for 5 minutes until onions are soft and translucent.

Add chopped winter squash, red pepper, yellow pepper, potato, tomatoes and smoked paprika and simmer on a low heat for 20-25 minutes, until vegetables are soft.

Partially blend soup with a hand blender, so the vegetables are reduced to small chunks. Add miso little by little to taste.

Garnish with fresh herbs and serve hot.

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Nutrient information

Oat porridge and its health benefits

Oats are an excellent choice for breakfast as they have numerous health benefits.

Health Benefits of Oats

• Eating oats helps lower LDL "bad" cholesterol and may help reduce the risk of heart disease¹.
• Oats help you feel fuller longer, which helps control your weight².
• Oatmeal and oats may help lower blood pressure³.
• Oats may help reduce your risk of type 2 diabetes, since their soluble fibre helps control blood sugar⁴.
• Oats help prevent constipation, without the side effects associated with laxative medications⁵.
• Oats are high in beta-glucans, a kind of starch that stimulates the immune system and inhibits tumours^6,7. This may help reduce your risk of some cancers.
• Early introduction of oats in children's diets may help reduce their risk of asthma⁸.
• Oats are higher in protein and healthy fats, and lower in carbohydrates than most other whole grains.
• Oats contain more than 20 unique polyphenols called avenanthramides, which have strong anti-oxidant, anti-inflammatory, and anti-itching activity^9-12.

Oat Products

You can buy different types of oat products in the shops and it’s sometimes confusing.

Very simply, the quicker the oats are to cook, the more they’ve been processed. And the more they’ve been processed, the greater the risk of oxidation of nutrients, such as essential oils and vitamins, which reduces their nutritional value.

The least processed are whole oat groats and the most processed are ‘instant oat’ products.

If you’re in a hurry, using instant oats is much better than not eating oats at all.

With a little practice, though, you’ll find that cooking whole oat grains, or oat groats, is easy and you can prepare enough for several breakfasts in one go.

Simple guide to oat products

Whole Oat Groats

A groat is another name for a grain kernel. Whole oat groats are the result of simply harvesting oats, cleaning them, and removing their inedible hulls. You can most often find these in health food stores. They take the longest to cook.

Steel Cut Oats

If you cut groats into two or three pieces with a sharp metal blade, you get steel cut oats. They cook quicker than oat groats, because water can more easily penetrate the smaller pieces. Steel cut oats are also sometimes called Irish oatmeal.

Scottish Oatmeal

Instead of cutting oats with a steel blade, the Scots traditionally stone-grind them, creating broken bits of varying sizes, which some say results in a creamier porridge than steel-cutting.

Rolled Oats – regular (old fashioned)

Rolled oats (sometimes called old fashioned oats) are created when oat groats are steamed and then rolled into flakes. This process stabilises the healthy oils in the oats, so they stay fresh longer, and helps the oats cook faster, by creating a greater surface area.

Rolled Oats – quick or instant

If you roll the oat flakes thinner, and/or steam them longer, you create quick oats and ultimately instant oats.

Oat Flour

Oat flour is a whole grain flour that can be used in baking, or for thickening soups and stews.

Recipe for whole oat porridge

Ingredients	Instructions
1 cup oat groats 4-5 cups water if using slow cooker or 6 cups water if using regular cooking pot	Put oat groats and water in a slow cooker and cook on medium heat for 2-3 hours or until the oats are soft, white and creamy. You could also put them on a low heat setting in a slow cooker and leave overnight so the porridge is ready for breakfast in the morning. Slow cookers are relatively cheap. I bought mine for £14 ($23) in a supermarket. If you don’t have a slow cooker, you can use a regular cooking pot with a lid. You’ll probably find you need to add 6 cups water for every 1 cup of oat groats because you lose more water by evaporation with this method. Just bring the water to a boil and turn down the heat low and allow the oat groats to simmer with the lid on until soft, white and creamy. This makes enough for 3 to 4 servings.  Store what you don’t eat in a plastic container in the refrigerator for breakfasts later in the week.
OR to save time
50g/2oz rolled oats or quick cook oats 1½ cups water	Add water to rolled or instant oats and simmer gently for a few minutes while stirring until porridge becomes soft and creamy. This is enough for one serving.
½ cup (100ml) nut milk, e.g., hazelnut milk 1 tbsp pumpkin seeds 1 tbsp sunflower seeds 1 tbsp sesame seeds 20g/¾oz raisins	For extra flavour, you can use nut milk in addition to water when cooking the porridge or when re-heating it after storage in the refrigerator. Hazelnut milk is one of my favourite plant-based milks. To save time, you can buy hazelnut and other plant-based milks ready-made in supermarkets or health food stores. These are convenient but they often contain a fair amount of added sugar and preservatives. It’s easy to make your own plant-based milks - click on this link for a recipe. Home-made milks are tasty, fresh, free of additives and preservatives, and you can completely control the integrity of the product: the quality of the ingredients, the level of sweetness, and the texture. I like to sprinkle ground seeds and raisins on my porridge. To grind seeds, simply take a mixture of seeds of your choice, for example, pumpkin, sunflower and sesame, and grind them to a powder in a coffee grinder or food processor. Store what you don’t use in an air-tight container in a refrigerator and use it up within 3 to 4 days.

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References

1.          Davy BM, Davy KP, Ho RC, Beske SD, Davrath LR, Melby CL. High-fiber oat cereal compared with wheat cereal consumption favorably alters LDL-cholesterol subclass and particle numbers in middle-aged and older men. The American journal of clinical nutrition. Aug 2002;76(2):351-358.

2.          Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. European journal of clinical nutrition. Sep 1995;49(9):675-690.

3.          Keenan JM, Pins JJ, Frazel C, Moran A, Turnquist L. Oat ingestion reduces systolic and diastolic blood pressure in patients with mild or borderline hypertension: a pilot trial. The Journal of family practice. Apr 2002;51(4):369.

4.          Lammert A, Kratzsch J, Selhorst J, et al. Clinical benefit of a short term dietary oatmeal intervention in patients with type 2 diabetes and severe insulin resistance: a pilot study. Experimental and clinical endocrinology & diabetes : official journal, German Society of Endocrinology [and] German Diabetes Association. Feb 2008;116(2):132-134.

5.          Sturtzel B, Mikulits C, Gisinger C, Elmadfa I. Use of fiber instead of laxative treatment in a geriatric hospital to improve the wellbeing of seniors. The journal of nutrition, health & aging. Feb 2009;13(2):136-139.

6.          Rondanelli M, Opizzi A, Monteferrario F. [The biological activity of beta-glucans]. Minerva medica. Jun 2009;100(3):237-245.

7.          Albeituni SH, Yan J. The effects of beta-glucans on dendritic cells and implications for cancer therapy. Anti-cancer agents in medicinal chemistry. Jun 2013;13(5):689-698.

8.          Virtanen SM, Kaila M, Pekkanen J, et al. Early introduction of oats associated with decreased risk of persistent asthma and early introduction of fish with decreased risk of allergic rhinitis. The British journal of nutrition. Jan 2010;103(2):266-273.

9.          Sur R, Nigam A, Grote D, Liebel F, Southall MD. Avenanthramides, polyphenols from oats, exhibit anti-inflammatory and anti-itch activity. Archives of dermatological research. Nov 2008;300(10):569-574.

10.        Meydani M. Potential health benefits of avenanthramides of oats. Nutrition reviews. Dec 2009;67(12):731-735.

11.        Koenig R, Dickman JR, Kang C, Zhang T, Chu YF, Ji LL. Avenanthramide supplementation attenuates exercise-induced inflammation in postmenopausal women. Nutrition journal. 2014;13:21.

12.        Yang J, Ou B, Wise ML, Chu Y. In vitro total antioxidant capacity and anti-inflammatory activity of three common oat-derived avenanthramides. Food chemistry. Oct 1 2014;160:338-345.

Moroccan-style sweet potato, red bell pepper and white bean stew

Moroccan-style sweet potato, red bell pepper and white bean stew with ras el hanout

A few weeks ago, I was in our local supermarket and picked up a recipe leaflet for a Moroccan dish using a spice called ras el hanout.

The recipe itself contained meat, so I wasn't interested, but ras el hanout is a spice mix I hadn't tried, so I decided to buy some and experiment with some plant-based dishes.

Ras el hanout is a Moroccan spice blend which consists of anywhere between eight and eighty different ingredients - from fragrant rose petals and bitter cloves to cumin, coriander and cardamom. It's rubbed into meat, it's stirred into rice, and it is responsible for the spiced-sweet aromas of Moroccan tagines. The name is Arabic for "head of the shop" and implies a mixture of the best spices the seller has to offer.

Ras el hanout

The ras el hanout I bought contains paprika, cumin seed, coriander seed, chilli flakes, black pepper, cinnamon, fennel seed, turmeric, pimento, shallot, cardamom, mace, pink peppercorn, rose petal, black onion seed, ginger, nutmeg, star anise, clove and galangal.

As it was cold and wet outside, I decided to create a delicious sweet, aromatic, spicy, warming and nourishing dish using sweet potatoes, red and yellow bell peppers, tomatoes, onions, cannellini beans and ras el hanout.

Sweet potatoes are an excellent source of carotenes. In general, the darker the variety of sweet potato, the higher the concentration of carotenes.

Sweet potatoes are also a very good source of vitamins C and B6; and a good source of manganese, copper, biotin, vitamin B5, B2 and dietary fibre.

Sweet potatoes contain unique root storage proteins which have been shown to have antioxidant activity.

Animal studies have shown that sweet potatoes actually help stabilise blood sugar levels and improve the response to the hormone insulin.

Bell peppers are some of the most nutrient-dense foods available. They are a good source of numerous nutrients including vitamin C, beta-carotene, vitamin K, vitamins B1, B6 and folic acid.

Bell peppers are also rich in phytonutrients with exceptional antioxidant activity, such as chlorogenic acid, coumeric acid and zeaxanthin.

Red bell peppers contain lycopene, a carotene also present in tomatoes, that protects against cancer and heart disease. Lycopene has been studied for its beneficial effects in preventing prostate cancer.

The major health benefit of common beans, such as cannellini beans, is their rich source of cholesterol-lowering fibre.

In addition to lowering cholesterol, the high fibre content of beans prevents blood sugar levels from rising too rapidly after a meal, so they are a good choice for those with diabetes, insulin resistance or low blood sugar.

Beans are also good for the heart because of their high content of antioxidants, folic acid, vitamin B6 and magnesium. Folic acid and B6 help lower levels of homocysteine, an amino acid which is an independent risk factor for heart attack, stroke and peripheral vascular disease.

Recipe

Serves 3-4

Ingredients

• 1 tablespoon olive oil
• 1 pinch sea salt
• 1 medium red onion (finely chopped)
• 1 clove garlic (peeled and finely chopped)
• 2 teaspoons ras el hanout
• 1 medium sweet potato (peeled and chopped into small chunks)
• 1/2 red bell pepper (washed, deseeded and chopped)
• 1/2 yellow bell pepper (washed, deseeded and chopped)
• 1 can (400g/14oz) chopped tomatoes (drained weight 240g/8oz)
• 1 tablespoon tomato puree
• 1 300g/10.5oz can (175g/6oz drained weight) cooked cannellini beans or other white beans
• 1 strip (2g) dried wakame sea vegetable (soaked in cold water for 5 minutes and chopped into small pieces). I add sea vegetables to every dish I can as they are so rich in minerals and healthy soluble fibre.
• 1 dessertspoon sweet white miso (diluted in a little water to make it easier to mix into the stew)
• Fresh parsley to garnish

Method

Put olive oil and salt in a pan and gently saute the onion and garlic until soft and translucent.

Add ras el hanout, sweet potato, red and yellow peppers, tomatoes, tomato puree, cannellini beans and wakame and simmer for 20 to 30 minutes, or until vegetables are soft.

Add miso to taste and simmer for a further 2 minutes.

Garnish with fresh parsley and serve on a bed of brown rice with a side dish of lightly steamed green vegetables, such as broccoli.

Nutritional information

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Essene or sprouted bread

Essene bread is a dense, filling, unleavened bread made from whole sprouted grains, usually wheat, but may also include barley, rye, spelt, millet and/or buckwheat. It is rich in beneficial nutrients.

Essene bread contains no yeast, no dairy, no eggs, no oil or fat, no sweetener. It is only sprouted grain, with added salt if you wish.

Essene bread has become popular in recent years and is sold in natural and health food stores. It sometimes includes nuts, seeds, raisins, dates and herbs, which can make the bread more like a moist malt loaf. It has a naturally sweet taste.

The Essenes were a Jewish sect with about 4000 members, which flourished around the time of Christ. They lived an ascetic lifestyle in the countryside and practised vegetarianism.

Wherever they lived, the common people always called them “The Healers”. The word ‘Essene’ comes from the Aramaic word ‘Assaya’, which means ‘Healer’.

In Egypt, the Essenes were called ‘Therapeutae’, which means ‘Healer’ and is the origin of the word ‘Therapist’.

Philo of Alexandria, in a book written two thousand years ago, wrote that the Essenes were not only the best healers of the body, but also of the mind and soul.

Not only did they heal others, they also lived a healing lifestyle that caused them to live to very advanced ages.

The Jewish historian Josephus, in a book written two thousand years ago, declares that the Essenes lived to an average age of over 100 years, many reaching the age of 120. And that was at a time when the average age of death of non-Essenes was 45.

The staple food of the Essenes was bread made from sprouted whole grains or berry roots, which were finely ground, mixed with water, and cooked at low temperatures in order to preserve the vitamins, minerals and enzymes.

Due to the way it is made, Essene bread is sometimes referred to as a "living loaf" because the grains are partially raw and the enzymes are left intact.

These plant enzymes support digestion and the process of sprouting reduces the content of phytic acid, a substance present in grains that inhibits absorption of minerals.

Rich in vitamins and minerals

Commercial bread manufacturing uses the endosperm of the wheat kernel, which contains mainly carbohydrate and very little vitamin or mineral content. The commercial milling of grain into white flour removes the bran and the germ, which results in the loss of natural fibre and numerous vitamins and minerals. To compensate, bread manufacturers often add back thiamine, riboflavin, niacin, folic acid, calcium and iron.

Essene bread, on the other hand, contains whole grains and thus retains all the nutrients.

When grains, seeds and nuts are germinated, their nutrients become easier for the body to assimilate.

Because Essene bread is not baked at high temperatures, less nutrients are destroyed in the cooking process.

High in antioxidants

Sprouted grains, seeds and nuts are high in antioxidants. Antioxidants protect the body from the by-products of oxidation in the body, referred to as free-radicals, which are thought to be responsible for aging, tissue damage and disease.

High in fibre

In addition to being very digestible, sprouted grains are an excellent source of fibre and plant protein.

Fibre has many beneficial effects on health, for example, it promotes bowel movements and assists with the healthy regulation of blood sugar, cholesterol and oestrogen levels in the blood.

RECIPE

How to make bread from sprouted grains

Ingredients

1-2 cups dry grain – e.g., wheat, spelt barley, rye, buckwheat (this will yield 4-6 cups sprouted grain). Barley gives a moister consistency and more of a caramel or malty flavour when mixed in with wheat.
Water

Instructions

There are 5 basic steps:

1. Soak the grain.
2. Sprout the grain.
3. Grind the grain.
4. Bake the grain.
5. Condition the loaf.

To sprout grains, wash them, soak them in water for 24 hours, then transfer them to a jar with a piece of cloth or nylon window screen secured over its rim.

Rinse with water two to four times a day, depending on the climate and the type of seed, to provide them with moisture and prevent them from souring.

Depending on the type of grain, they will sprout in 3-5 days.

The grains should be soft, and the sprouts just starting. Pick through them to remove any unsprouted or discoloured grains.

Mince the sprouts. You can use a food processor, a blender, or a big pestle and mortar. A slow juicer with the mincing cone attached also works.

Shape the dough into a greased bread pan, or lay it out on some baking paper.

Leave it in a warm spot (20-25 centigrade) for 12-24 hours. It can rise up to double in size. It rises more if it is finely minced. Adding a sourdough starter can help too.

Raw

The best, most alive bread is made if you slow-cook the loaf for a total of 24-36 hours. You can put it in the sun, or use a VERY low oven if your oven can turn down that low. The maximum temperature allowed is 40 centigrade/104 Fahrenheit. If you keep it below that temperature, the high level of enzymes and other nutrients in the sprouted grains are kept intact. This makes a very digestible and healthy loaf.

Baked

Alternatively, you can bake the loaf in an oven at 110-115 centigrade (225-250 Fahrenheit) for two hours. This makes a sweet, almost caramelised, dense loaf. It is similar to many store-sold Essene breads.

Conditioning

After cooking, wrap the cooled loaf in parchment and put into the refrigerator for at least 1 or 2 days.

The bread, after it cools, will be very hard on the outside and very wet on the inside. Conditioning it in the fridge will allow the exterior to soften and the interior to firm up.

Variations

Rather than a loaf, form into flattened balls

To improve the flavour and texture of the traditional bread above:
1 tablespoon olive oil
1/4 teaspoon sea salt

To make a more interesting or a sweeter bread:
1/4 cup of sesame seeds or caraway seeds OR
1/2 cup of currants, raisins or dates

To make a bread that rises more:
1/2 cup of spelt flour
1 tablespoon of kefir whey
or
1 tablespoon of sourdough starter

References

Quod Omnis Probus liber sit “Every Good Man is Free,” 75–91, and the Apologia pro Iudaeis (in Eusebius” Praeparatio Evangelica 8.11.1–18), a work usually considered part of the Hypothetica.


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Watermelon, strawberry and rose water crush

"The true Southern watermelon is a boon apart, and not to be mentioned with commoner things. It is chief of this world's luxuries, king by the grace of God over all the fruits of the earth. When one has tasted it, he knows what the angels eat. It was not a Southern watermelon that Eve took; we know it because she repented."

Mark Twain (1835-1910)

The Ancient Chinese considered watermelon to have cooling and moistening properties and to be useful for removing heat, including summer heat problems.

In this recipe, watermelon is combined with strawberry, another fruit with cooling and moistening properties, together with a little rose water, to create a naturally sweet and refreshing juice with a delicately exotic flavour, ideal for a hot summer day.

It is important to note that fruit juices of all descriptions contain fast-releasing sugars and should not be consumed to excess or in place of whole fruits. If you are suffering from type 2 diabetes you need to be particularly mindful of this. 

That said, this particular juice contains only one-third of the total sugars found in an equivalent volume of unsweetened orange juice and one-quarter of the total sugars found in an equivalent volume of cola. It is also rich in nutrients which are beneficial in blood sugar regulation. More details are provided below.

This juice is thus ideal for occasional consumption as part of a whole plant-based diet. 

Recipe

Serves 1

Ingredients

• 1 slice (200 g) watermelon
• 12 (120 g) strawberries
• 1-2 tsp rose water
• 1 sprig fresh mint to garnish
• Serve with ice cubes

Method

1. Place watermelon and strawberries in a juicing machine and collect the juice.
2. Add rose water to taste
3. Serve with ice cubes and a sprig of fresh mint

Nutrients and health benefits

Key nutrients in this watermelon, strawberry and rose water crush are shown in the table below.

This refreshing juice contains over 91 per cent water and is relatively low in calories.

Sugar content

As mentioned above, fruit juices can be high in fast-releasing sugars and it is best not to consume them to excess.

This watermelon, strawberry and rose water crush is, however, relatively low in sugars compared with unsweetened orange juice and with commercial soda drinks such as cola. It is therefore a better choice than orange juice to quench your thirst.

Vitamins and minerals

Remarkably, it contains almost three times the daily guideline amount of vitamin C and over half the daily guideline amount of vitamin B6.

Vitamin B6, or pyrodoxine, is an extremely important B vitamin involved in the formation of body proteins and structural components, neurotransmitters such as serotonin, red blood cells and prostaglandins. Vitamin B6 is also critical in maintaining hormonal balance and immune function.

Deficiency of vitamin B6 is characterised by depression, convulsions (especially in children), glucose intolerance, and impaired nerve function.

This drink is also a rich source of potassium, providing 11 per cent of the recommended daily intake of potassium.

Researchers recommend a dietary potassium to sodium ratio greater than 5 to 1 to maintain optimum health. In this recipe, the ratio of potassium to sodium is 35 to 1.

Potassium is the most important dietary electrolyte and is essential for the conversion of blood sugar into glycogen, which is the storage form of glucose found in the muscles and liver. A shortage of potassium results in a lower level of stored glycogen which, in turn, results in great fatigue and muscle weakness.

Potassium deficiency is also marked by mental confusion, irritability, weakness, heart disturbances, and problems in nerve conduction and muscle contraction.

This drink is also a good source of vitamin A, through its relatively high carotenoid content.  It also has good levels of vitamin B1, folate, and magnesium.

Amino acids

L-citrulline is a naturally occurring amino acid found in high quantity in watermelon; it is found in other foods and is also made in the body. Our bodies change L-citrulline into another amino acid called L-arginine and also to nitric oxide. L-citrulline might help increase the supply of ingredients the body needs to make certain proteins. It might also help open up veins and arteries to improve blood flow and reduce blood pressure and may also be useful in treatment of erectile dysfunction.

Watermelon juice was given to athletes and found to help to reduce the recovery heart rate and the muscle soreness after 24 hours.

Antioxidants

Watermelon is packed with some of the most important antioxidants in nature, including lycopene - the red carotenoid pigment, which is also found in tomato. Indeed, some studies suggest that watermelon contains even more lycopene than tomato.

Numerous studies correlate high intake of lycopene-containing foods or high lycopene serum levels with reduced incidence of cancer, stroke, cardiovascular disease, and macular degeneration. There has been particular interest in the protective effects of lycopene with respect to prostate cancer.

In Chinese medicine, watermelon is used to treat thirst, urinary difficulty, oedema, canker sores, depression, and kidney and urinary tract inflammations such as nephritis and urethritis.

It is not advised for those with weak digestion, anaemia, or excessive uncontrolled urination.

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