Lovely Prune Pudding

This unassuming fruit is actually a power house of nutrition and is packed with fiber. Here are some of the benefits of enjoying prunes followed by a simple but yummy recipe. Enjoy xx

The Benefits of Eating Prunes

Relieves Constipation

Full of antioxidants

High in vitamins

Good source of iron

Protects Against Osteoporosis

Reduces cholesterol levels

Lowers blood pressure.

Good for the heart

Lovely Prune Pudding Recipe

Ingredients

12 pitted prunes

1-2 tablespoons rice syrup (optional)

Pinch sea salt

1 ½ cups spring water plus a little more

1 teaspoon powdered cinnamon

1 generous tablespoon kuzu diluted in a little cold water

Almond or oat cream or amasake

 

Preparation

Place prunes into a bowl and cover with 1 1/2 cups of boiling water. Let stand for 1 hour.

Remove the prunes but save the liquid.

Cut the prunes into small pieces.

Add more hot water to the reserved prune water so it totals 1 ½  cup.

Place prunes and prune water into a saucepan and add the rice syrup, sea salt and powdered cinnamon. Stir to combine.

Bring to a boil on a medium flame and then simmer for 10 minutes.

Add the diluted kuzu to the prune mixture and cook over low heat for a few minutes, stirring constantly, to thicken the mixture.

Ladle the pudding into small bowls.

Let cool, then chill in the refrigerator.

Serve cold with almond or oat cream or amasake.

Super Sauerkraut and a Yummy Recipe Too!

Sauerkraut is a great addition to have at any time of year as it gently cleanses the liver and provides an uplifting, clarifying energy. Here are some other benefits of this wonder food.

·      Immune booster – contains phytochemicals that are created during the fermentation process and help to boost the immune system.

·      Sauerkraut has cancer-fighting properties. The results of a study published in the Journal of Agricultural and Food Chemistry concluded that sauerkraut is a cancer inhibitor. The study discovered that the fermentation of cabbage produced a substance called isothiocynates, which prevents cancer growth, particularly in the breast, colon, lung and liver.

·      Digestive Aid - Eating sauerkraut is a great way to protect the balance of bacteria in your gastrointestinal tract. Sauerkraut is one of the few foods that contain the bacterium Lactobacilli plantarum, a healthful bacteria, which helps your digestive system

·      Sauerkraut and its juice are traditional remedies for constipation.

·      Fermentation actually increases the nutrient values in the cabbage, especially vitamin C. Fermented foods can facilitate the breakdown and assimilation of proteins. They also have a soothing effect on the nervous system.

·      The high proportion of lactic acid in sauerkraut and sauerkraut juice naturally supports the digestive processes, maintains intestinal flora, and increases the feeling of well-being.

·      Sauerkraut has be used as a traditional European remedy to help heal peptic ulcers. Cabbage is an excellent source of vitamin U which aids in the healing process of ulcers.

·      The significant amount of vitamin A and carotenes in sauerkraut makes it beneficial for vision and skin health.

·      Sauerkraut is heart healthy and reduces overall cholesterol levels. The soluble fiber in cabbage binds with fats and cholesterol and carries them out of the body.

·      The wide range of minerals found in sauerkraut make it perfect for building strong bones and preventing osteoporosis.

Sauerkraut can be sautéed with other vegetables, mixed into a salad, steamed with cabbage, added to a sandwich or enjoyed on its own as a pickle. It was also traditionally served with a few drops of oil.

Sauerkraut is easy to find already prepared in natural foods stores or you can have a go at making it yourself.

If it tastes too salty, you can rinse it or soak in spring water for about 5 minutes, then discard the water and munch away.

 Please enjoy this delicious Tempeh recipe using sauerkaut. 

Love Chef Mel xx

Tempeh Wraps with Peanut Sauce

Ingredients: 1 block tempeh cut into squares 4-6 spring green leaves rinsed 1tablespoon sauerkraut 1tablespoon grated carrot 1 teaspoon minced fresh ginger 1-2 tablespoons shoyu Safflower oil 1 inch strip kombu Peanut Sauce 1 tablespoon creamy peanut butter 1 tablespoon mirin, 1-2 tablespoons shoyu 1 tablespoon fresh orange juice 1-2 tablespoons spring water

Preparation: Place the water into a pan and bring to a boil on a medium flame. Turn the flame to high and lightly blanch the collard greens. Blanch for about 30 seconds and place on a plate. Place the tempeh and kombu in a pan. Add enough water to cover. Bring to a boil, add the shoyu and ginger. Simmer for about 15 minutes. Remove and spread one side with mustard Place a generous amount of safflower oil into a skillet and warm. Add the tempeh and fry on each side until golden. About 3 minutes each side. Remove and cut into squares. Place the ingredients for the peanut sauce in a suribachi. Blend to a smooth creamy texture. Place the tempeh, sauerkraut and carrot in the middle of the collard leaf. Drizzle the peanut sauce on top. Fold up the sides of the collard and roll to make a wrap. Cut in half and serve.