News and Reviews

We are delighted that celebrity chef Rozanne Steven’s has volunteered to bring her wealth of knowledge of food and recipes to our organic blog. Roz has been a great supporter of organic food and a frequent visitor to our store.

She even recently mentioned us on her weekly Pat Kenny show.  She has recently rebranded her wonderful cookery school and we strongly suggest you check out her fantastic courses.

Below is her first update about the wonderful Quinoa and an exciting recipe to match!

I first tried quinoa about 15 years ago when I read about it in The Readers’ Digest of all places. The article about this South American wonder grain was fascinating but gave no real clue as to how to cook it and make it appealing. Quinoa has been called a super food and a wonder grain. It is in fact the fruit of a South American herb of which there are over 300 varieties. But we won’t split hairs. Quinoa created such a stir because it is a complete protein, something rare in the plant kingdom. A perfect protein means that quinoa contains all the essential amino acids that your body can’t produce and must obtain through food. Amino acids are the building blocks of protein, used in every cell of our bodies. Vegetarians would normally have to ‘protein combine’ and eat several foods in one meal to ensure a variety of amino acids. Plant proteins are much easier to digest than animal proteins, so even if you aren’t a vegetarian, quinoa is a fantastic food to try. Protein gives a feeling of fullness so you wont get the munchies soon after. It also provides high quality building blocks for all the cells in your body.

My first experience cooking with quinoa was pretty bad, it smelt and tasted pretty horrible. This is because quinoa is covered with a natural phytochemical called saponins. This substance is meant to deter insects from eating the grain before it has a chance to germinate. This gives quinoa a funny taste and smell. So before cooking, rinse very well in a sieve. It took me 10 years to find that out! The following recipe I must admit is a makey uppy recipe that turned out really, really well. I took some of my favorite foodie treats, combined with some French cooking technique and the result is a colourful, ,moreish dish with contrasting textures and colours. I hope you enjoy this dish as much as I do, it is one of my favorites.

Xxx Roz

- 2tbsp olive oil
- 1 onion, diced
- 2 carrots, diced
- 2 sticks celery, diced
- 2 cloves garlic, crushed
- 1 cup quinoa, well rinsed
- 2 cups chicken stock
- 2tbsp pitted black olives
- 3-4 artichoke hearts in oil or brine, halved
- 10-12 semi-sundried tomatoes
- 2 fresh tomatoes, diced (optional)
- 1tbsp sundried tomato pesto or paste
- 150g green beans, cut into short lengths (can use frozen peas) – 2tbsp chopped fresh parsley (optional)

Heat the olive oil in a non stick frying pan. Gently fry the onions, garlic, carrots and celery until softened.

Add the quinoa, chicken stock, olives, artichokes, tomatoes and paste. Bring to thee boil, the reduce to a simmer for 15 to 20 minutes until the quinoa is coming apart and the liquid has mostly evaporated.

Add the green beans and cook for a further 5 minutes.

Season and stir through the parsley. – Keeps well in the fridge for 3 days.

Please visit Ros at http://rozannestevens.com

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Darren

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Foods to Avoid to help Eliminate Candida

Note: this is recommended guidance not medical advice; please consult your GP if you are concerned about your health.
Everyone has Candida, and a significant proportion of us may have Candidiasis, or an overgrowth of Candida. Candida starts to cause trouble when there is some change in your body that allows it to overgrow.

This change could be anything from a few courses of antibiotics, a prolonged diet rich in carbohydrates and sugar, or even something as common as a lengthy period of stress at work.

Candida Albicans is an opportunistic fungus (or form of yeast) that is the cause of many undesirable symptoms ranging from fatigue and weight gain, to joint pain and abdominal bloating. More and more of our customers are looking for help, here is a gem of a solution…

FRUIT

Foods to Avoid
Fresh Fruit, Dried Fruit, Canned Fruit, Fruit Juice

Notes

•    The high sugar content in fruit feeds Candida
•    Fruits like melon may also contain mould
•    A squeeze of lemon is OK
•    After you can reintroduce low sugar fruits like apples and berries

AGED CHEESE

Foods to Avoid
Cheeses aged for 6 months or more

Notes

• Holistic practitioners recommend that Candida sufferers dramatically reduce their dairy intake
• Candida prevents the body from processing fat properly
• Only aged cheeses need to be eliminated completely
• A small amount of Swiss or Mozzarella cheese can be reintroduced later

ADDITIVES & PRESERVATIVES

Foods to Avoid
Citric Acid, Anything on the list of ingredients that you don’t know or can’t pronounce!

Notes

•    Citric acid is derived from yeasts
•    Chemicals can disrupt your friendly bacteria and allow the Candida yeast to flourish
•    Non-organic food like meat or eggs can contain residual levels of antibiotics and steroids that were used during the farming process.
•    Only eat  organic foods for the elimination period if possible.

ALCOHOL

Foods to Avoid
Wine, Beer, Spirits

Notes

•    Alcohol is high in sugar that can feed the growth of the Candida yeast.
•    Alcohol also puts stress on your organs and immune system.
•    Mixing alcohol and Candida is like opening all your windows in a house fire – you don’t want to feed the problem

CAFFEINE / STIMULANTS

Foods to Avoid
Coffee, Tea, Energy drinks

Notes

•    Caffeine, sugar and sweetener all kick-start Candida
•    Taurine in energy drinks is another culprit
•    Even decaf tea and coffee are to be avoided, as they contain residual levels of caffeine

GLUTINOUS FOODS

Foods to Avoid
Anything made with wheat, rye, oats or barley, e.g. white bread, rye bread, pasta, Spelt product

Notes

•    Some Candida sufferers have high sensitivity to Glutens
•    Give your immune system a break and allow it for a few weeks!

NUTS

Foods to Avoid
Nuts that are high in mould, e.g. peanuts

Notes

•    Ingesting mould can promote a Candida outbreak
•    Nuts that were cracked a long time ago, for example sliced almonds, also have time to develop mould
•    If you like nuts, stick to freshly cracked or whole ones.

MUSHROOMS / MOULDS

Foods to Avoid
Mushrooms Truffles

Notes

•    Candida loves to feed on mould and fungi
•    Leftover food can contain mould that will feed your Candida
•    If you can’t buy organic fresh, keep leftovers frozen and then cook on a high heat in the oven (not the microwave)

CONDIMENTS

Foods to Avoid
Ketchup, Mayonnaise, Mustard, Relish, Horseradish, Soy sauce, Salad dressings

Notes

•    Condiments tend to be high in sugar and can exacerbate your Candida
•    For an alternative salad dressing, try a simple organic olive oil and lemon juice dressing

SUGARS

Foods to Avoid
Sugars, Honey, Syrup, Lactose, Sucrose, Fructose, Chocolate

Notes

•    Condiments tend to be high in sugar and can exacerbate your Candida
•    Stay away from the soft drinks too
•    Read food labels to make sure your food doesn’t contain sugar
•    Sweeteners can also make your Candida worse
•    Sugar-free diet coke can feed your Candida as much as a sugary soft drink

VINEGAR

Foods to Avoid
All vinegars, except for  Organic Apple Cider Vinegar

Notes

•    Vinegar is made in a yeast culture, depletes the stomach of acids and can also cause inflammation in your gut
•    One particular vinegar, organic unfiltered apple cider vinegar, can actually be helpful in combating yeast

FATS AND OILS

Foods to Avoid
Peanut oil, Cottonseed oil, Corn oil, Canola oil, Soy oil, Margarine, Shortening

Notes

•    Peanut, Cottonseed, Corn and Canola oil are mould contaminated
•    Margarine/Shortening contain toxic trans fats

Note: this is recommended guidance not medical advice; please consult your GP if you are concerned about your health.
Candida Albicans is an opportunistic fungus (or form of yeast) that is the cause of many undesirable symptoms ranging from fatigue and weight gain, to joint pain and abdominal bloating.  This is part II of the blog; Foods to eat.

Foods to Eat

Organic Vegetables:

Asparagus, Avocado, Broccoli, Brussels sprouts, Cabbage, Cauliflower, Celery, Collard greens, Cucumber, Eggplant, Garlic (raw), Kale, Leeks, Okra, Onions, Peppers, Radish, Seaweed, Spaghetti squash, Spinach, Summer squash, Swiss chard, Tomatoes, Turnip, Zucchini.

Notes:
* Vegetables starve the Candida of the sugar and mould diet that feed it and they also absorb fungal poisons and carry them out of your body.
* Avoid starchy vegetables such as carrots, sweet potatoes, potatoes, yams, corn, all squash except zucchini, beets, peas, parsnips and all beans except green beans
* You should buy your vegetables fresh and eat them raw, steam or grill them. Add a little garlic and onions for flavour as they are especially helpful with Candid.

Live Yogurt Cultures:

Organic Plain Yogurt Probiotics.

Notes:
* Live yogurt cultures (or probiotics) help your gut to repopulate itself with good bacteria
* The live bacteria in the yogurt will crowd out the Candida yeast and restore balance to your system
* Good bacteria will also produce antifungal enzymes that can help you fight Candida.

Proteins:

Beef, Chicken, Fish, Eggs

Notes:
* Proteins almost completely free of sugars and mould, so they fill you up while restricting the Candida
* Eat fresh and organic meat if possible – processed meat like lunch meat, bacon and spam, is loaded with dextrose nitrates, sulphates and sugars
* Smoked or vacuum packed meats are also best avoided

Nuts and Seeds:

Nuts and seeds that don’t contain high mould content.

Notes:
* Nuts are a high protein food that starves Candida and restricts its growth
* Avoid peanuts and pistachios as they tend to have higher mould content

Herbs and Spices:

Basil,  Black Pepper,  Cayenne,  Cilantro,  Cinnamon,  Cloves,  Cumin,  Curry, Dill,  Garlic,  Ginger,  Nutmeg,  Oregano,  Paprika,  Rosemary,  Tarragon,  Thyme,  Turmeric.

Notes:
* Contain antioxidants and anti-fungal properties
* Increase circulation and reduce inflammation
* Improve digestion and alleviate constipation

Organic Oils:

Virgin Coconut Oil,  Olive Oil,  Sesame Oil,  Pumpkin seed oil,  Macadamia Oil,  Almond Oil,  Flax Oil,  Safflower,  Sunflower,  Coconut oil,  Coconut butter,  Ghee,  Organic butter.

Notes:
* Use cold pressed organic oils
* Heating or boiling destroys many of the oils’ nutrients

Seasoning:

Black Pepper, Salt, Sea Salt, Lemon Juice.

Herbal Teas:

Cinnamon Tea,  Clove Tea,  Chamomile Tea,  Pau D’arco Tea,  Peppermint Tea,  Ginger Tea,  Liquorice Tea,  Lemongrass Tea,  Green Tea.

Notes:
* All of these herbal teas have antifungal properties
* If you’re missing your morning coffee, try Green Tea instead

Published with permission from, and special thanks to, www.thecandidadiet.com , an excellent resource for more information, please visit.

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Darren

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It seems a lot of people go on a health buzz this time of year! A fun fact we discovered is that when we crave chocolate it is often our bodies telling us what we need more magnesium. How do they say we can curve this? With wholesome, crunchy nuts apparently! So here’s the scope on the nutty nut-rition of some of our favourites:

Almonds – A big favourite with a certain sweetness, almonds contain a generous dose of Vitamin E (particularly in skins) – 25g per 100g. Vitamin E is linked to both heart and skin health as well as acting as an antioxidant. Almonds also a number of B vitamins, linked to the lowering of cholesterol, eye health and nerve strength. There are also elements of Thiamin which is instrumental in digestion and appetite regulation.

Walnuts – This slightly savory option is packed with Omega-3 fatty acids, an anti inflammatory, lessening the risk of stroke as well as certain coronary and blood pressure diseases. Walnuts support or immune systems against free radical damage by aiding cell function since they also contain portions of iron, copper and zinc as well as B vitamins and Vitamin E.

Cashews – The unsaturated fat in cashews is mostly compiled of oleic acid. Oleic acid is widely recognised for the role it plays in heart health. Metabolism benefiting B vitamins can also be found in these buttery nuts as well a small amount of an antioxidant called zeaxanthin which is speculated to play a role in restricting age related macular degeneration of the eye. It has also been acknowledged that mono-saturated fates could decrease triglyceride levels in diabetes sufferers.

Brazil Nuts – Delicious and indulgent, these nuts are still something of a super snack, containing healthy fatty acids that help to lower “bad cholesterol” (LDL) while increasing “good cholesterol” (HDL). They also contain the same Omega-3 fatty acids found in walnuts as well as traces of selenium. This helps combat the risk of certain cancers, cirrhosis of the liver and coronary artery disease.

Hazelnuts – Magnesium and phosphorus are notably present in these little critters, as well as calcium which means they are conducive to bone metabolism. Furthermore, they are a good source of potassium, iron, zinc, copper and manganese. They are a good treat for expectant mothers since they contain a good dose of folate.

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Darren

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Last call folks – please get your Internet Christmas order in before 2pm on Wednesday the 19th

Our couriers last pick up will be from our shop at 2.30pm on the 19^th of December.  Any orders placed after that will not be delivered until the 3rd of January.  Any customers in the local area (Blackrock, Dun Laoghaire, Killiney, Dalkey, Stillorgan, Sandymount, Deansgrange, Foxrock, etc.) requiring delivery later than the 20th can contact the shop directly and we will do our best to facilitate.

Organic Turkeys will be arriving in the shop on the 20th anyone who has not yet ordered a turkey would want to do it soon as supply in very limited!

Christmas Opening Hours of the Blackrock Store

Saturday 22^nd 9am-8pm
Sunday 23^rd 8am-8pm (extend hours due to huge demand last year)
Christmas Eve 8am-5pm
25th/25^th/27^th Closed (Happy Christmas)
Friday 28^th 12pm-7.30pm
Saturday 29th 9am-8pm
Sunday 30^th 12pm-7pm
New Year’s Eve 8am-8pm
New Year’s Day Closed
2^nd 2013 Back to normal

Lastly, thank you all for your continued support of our little venture in these hard times.  You support a team of eight slightly crazy foodies and without you we would not be hear.  Our Facebook support has climbed to over 11.5k, we are humbled by your support, you all quite simply …ROCK!

Happy Christmas.

From all of us.

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Darren

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TASTE SOME GREAT ORGANIC FOOD, CATCH A FAB MOVIE, AND LISTEN TO COMPELLING TALKS IN THE BEST ROOM IN THE TWISTED PEPPER

This jam-packed evening will feed your head and belly.

Itinerary below…

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Darren

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