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Are your memories of cauliflower the boiled to oblivion tasteless ones? If so you need to try roasting your cauliflower! Wow, such a difference, roasting turns this vegetable into a gorgeous sweet, tasty, flavoursome one.

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RECIPE
1 tbsp olive oil
1 onion, quartered
1 medium size cauliflower – florets
4 garlic cloves
, peeled
4-6 cups vegetable stock (low salt)
juice of 1 lemon
1 tsp cumin powder
1 tsp curry powder
1 tablespoon parsley, finely chopped
salt and pepper to taste

Preheat the oven to 180 degrees celsius. Shake the cauliflower florets, onion and garlic cloves in a plastic bag with the olive oil. Place all on a baking tray and roast for 30 minutes until the cauliflower is golden brown on the edges.

Remove from the oven, add to a food processor with all the other ingredients and process until smooth. Add more stock if you like a thinner soup.

Pour into a saucepan, heat for 10 minutes over a medium heat and serve.

Nourishing notes: Cauliflower is a great source of vitamin b5, an important vitamin for collagen formation and necessary for your skin to have a healthy oil production. Acne sufferers have often been found to have low blood serum levels of vitamin B5 making them more prone to oil droplets forming in the oil glands of the skin so it is particularly important for them to eat good dietary sources of B5.

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  • August 13, 2014

Have you ever tried making your own falafels? To be honest I’ve always thought they resided in the land of the bland – this was my first attempt. Amazingly they are a taste sensation and I can imagine all sorts of ingredient options so I will be making them alot more! The traditional way to cook them would be to fry them in oil, this version is much healthier and tastes just as good.

Falafels are made from chickpeas, which are full of fibre, both soluble (draws out toxins and lowers cholesterol) and insoluble (encourages elimination). They have a low GI and support energy production in our cells making them ideal for weight loss.

Chickpeas are also wonderful for women especially from a hormonal perspective. The manganese they contain can help the symptoms of PMS but if you are postmenopausal they contain helpful phytochemicals called saponins. These act as antioxidants and can lower the risk of breast cancer, osteoporosis and minimise hot flushes.

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For the falafels:


1 can of chickpeas, drained
2 cloves garlic
1 small onion, roughly chopped
½ cup parsley
1 tablespoon gluten free flour eg. Amaranth, buckwheat, chickpea
1 teaspoons sea salt
2 teaspoons ground cumin
1 teaspoon ground coriander
Fresh cracked black pepper to taste
2 tablespoons of olive oil
100g of pistachios

Preheat oven to 180 degrees Celsius.

Place all of the ingredients in a food processor and blend for a minute or two – you want the mixture to be manageable but still a little chunky.

With wet hands, roll the mixture into balls and place on a lined baking tray. Bake in the oven, turning every ten minutes, until golden brown – 25 to 30 minutes.

For the tomato salsa:
3 large tomatoes, diced
½ red onion, finely chopped
A good handful of Italian parsley, chopped
Juice of one lemon
Salt and pepper
Mix all together, season to taste.

You could try other fresh herbs in your falafel and salsa mix such as mint, coriander, basil, oregano or a mixture of herbs.

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  • August 1, 2014

snHi there, it’s Sheryl from the huia tree, I’m guest blogging today for Janine of Bestow Beauty. Janine and I work together to bring you recipes and the Bestow Within natural food journals. My journey towards better health and lifestyle started three years ago when I was diagnosed with invasive breast cancer, it knocked the stuffing out of me! Here I was early forties and thinking I could box along at a frantic pace for years to come, surely it wasn’t over yet?

Thankfully it wasn’t, I have learnt more in three years about myself and good health than I have learnt in my 40+ years prior.

I have always loved creating meals, it’s my downtime or de-stress time. I guess that means I get to de-stress alot these days 🙂

I am happiest creating vibrant food that not is not only healthy but of course also looks great when photographed. As I am also a mother of three and work full time, I try to keep it real – recipes that are easy to create and photographs that tell it like it is. Sometimes that doesn’t happen and there are a few disasters – still edible though.

So together with all of that and Janine’s incredible nutritional, wellness and skincare knowledge I think we make a pretty good team! So on that note, this week’s recipe seems fitting – The goddess bowl, full of healing goodness and vibrancy.

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Makes two bowls

Gorgeous green dressing:
1 avocado
1/2 cup spinach leaves
1/2 basil leaves
Juice of one lemon
1 tablespoon of Bestow Beauty Oil
1 tablespoon of apple cider vinegar
Salt and pepper to taste

Blend all together with a stick blender, sweeten a little to taste (optional) with honey, maple, agave syrup or a couple of drops of stevia.

Goddess bowl ingredients:
1/2 buttercup pumpkin
1 tablespoon of olive oil
1 teaspoon of cumin powder
1 teaspoon of fennel seeds
1/2 teaspoon of cinnamon
1 cup of black rice, cooked according to packet directions
1 cup of spinach leaves
1 cup of rocket
1/2 cup of fresh sprouts
1/4 red cabbage, shredded
2 tomatoes, cut in wedges
1/2 cup of pumpkin seeds and sunflower seeds (toasted if preferred)
Microgreens (optional)
Salt and pepper

Method:
Preheat oven to 180 degrees celsius.
Cut your pumpkin into wedges and remove seeds, pulp and skin. Chop into cubes, toss with the olive oil, cumin, cinnamon, fennel and season with salt and pepper. Place in a baking dish lined with baking paper and bake until soft (15 to 20 mins). While that is cooking make up your two goddess bowls with all the other ingredients. Add the pumpkin when it is cooked, scatter with microgreens (optional), serve with your gorgeous green dressing.

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Where possible we choose organic ingredients, these lovely ones above are from Wild Earth Organics in Tauranga, Bay of Plenty.

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Nourishing Notes from Janine:
The Bestow Goddess Bowls are so full of ‘health protecting’ vegetables that it’s hard to know where to start. They are just SO good for you and your skin that I have decided to focus on the avocados, the hero ingredient found in the dressing.

Avocados are not only rich in heart-healthy monounsaturated fat, they are also a great source of both insoluble and soluble fibre, keeping you regular and ensuring your skin remains fresh and clear.

Avocados are a great source of antioxidant carotenoids like beta carotene, zeaxathin and lutein as well as vitamin E. These compounds soak up free radicals before they have time to harm your cells and keep you protected against environmental damage that leads to fine lines and wrinkles.

Many people are surprised to learn that avocado’s contain good levels of vitamin C too. Vitamin C is another important antioxidant that helps your skin make collagen, your anti-wrinkle fibre.

Lastly, avocados contain Omega 9 and monounsaturated oils (oleic acid) to help soften and moisturise your skin from the inside.

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You will see more of this style of eating in the next BESTOW WITHIN journal coming out in early August! With the right ingredients on hand you can have a fresh, healthy meal in no time at all. Janine and I will show you how 🙂

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If you have a hectic lifestyle it’s often very difficult to eat healthy lunches while you’re working. The salad in the jar can be prepared the night before, the concept is that the heavier more moisture content ingredients are layered at the bottom of the jar then the drier, lighter weight ingredients follow. You can also place a couple of tablespoons of your favourite dressing in the bottom of the jar first then when you tip your salad out into a bowl at lunchtime everything is still fresh.

If you are using avocado like in our example then chop your avocado and mix it with lemon juice before adding as a layer to the jar.

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Our jar contains:
150g of organic tofu, chopped
1/2 an avocado, chopped
5 cherry tomatoes, halved
Small handful of baby spinach leaves
1/2 a cup of cooked red quinoa, black and brown rice blend
2 button mushrooms, finely sliced
1 carrot, finely grated
1/4 of red cabbage, sliced.
Small handful of snow pea sprouts
2 tablespoons of sunflower seeds and pumpkin seeds

Place the lid on your jar and refrigerate overnight or until you are ready to eat it. It will stay fresh for a couple of days in the jar. Tip your jar out into a bowl, add your dressing if it isn’t already in the jar, season with salt and pepper.

We dressed our salad with tofu avocado mayonnaise (see recipe below) but you could use any favourite dressing or vinaigrette.

There are many options for your salad in a jar, chickpeas, tuna, rocket, lettuce, boiled egg, cucumber to name just a few – be creative!

Nourishing notes from Janine Tait
Fresh, raw vegetables are full of enzymes that aid your digestion and provide you with loads of vitamins, minerals and antioxidants that fuel your skin and your body.  
The tofu and quinoa in this mix ensure you get all the amino acids you need and the brown rice is a great source of complex carbohydrates to fuel you throughout the afternoon. To top it off, every skin nutrient you require for gorgeous, healthy skin is provided in this one tasty meal.

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Tofu avocado mayonnaise

200g of organic tofu
1/2 an avocado (optional)
1 tablespoon of apple cider vinegar
1 tablespoon of Bestow Beauty Oil (or olive oil)
2 teaspoons dijon mustard
Juice of one lemon
2 – 3 tablespoons of water to achieve desired consistency
Himalayan salt
Ground black pepper

Blend all ingredients together until silky smooth. You could also add a handful of your favourite herbs to the blend such as fresh coriander or parsley.

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Photography by the huia tree

With Bestow oil and ginger dressing

A handful of each of the following greens:
Baby spinach
Watercress
Bok choy, sliced
Silver beet
Savoy cabbage, shredded

Wilt your greens in a saucepan with a little water by bringing to the boil.

Dressing:
50mls Bestow Beauty Oil
10mls sesame oil
5gms crushed ginger
10mls soy sauce
Juice of half a lime
10gms sesame seeds
Salt
Pepper

Combine together all dressing ingredients, season and mix through warm wilted greens. Please note to watch the amount of salt used as soy sauce is slightly salty.

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