The intelligent diet – where the rich and famous go to lose weight
from the DailyMail Online UK
three articles: 8, 9 July 2009
(body images from the book: The Viva Mayr Diet)
On the shores of Austria’s picturesque Lake Worth lies a private clinic that has achieved an almost cult-like status among its loyal devotees, who include celebrities, business execs and Russian oligarchs.
In the past five years since it opened, an array of wealthy clients – including Sarah Ferguson and former newspaper editor Dominic Lawson – have visited the Viva Mayr clinic, a spa/cum/hospital where ‘patients’ fork out more than £2,300 each for a weekly stay.
Visitors do not come for the clean air and strudel, however. The Viva Mayr clinic is renowned for its strict – but incredibly effective – ‘cure’ that purges the body of toxins, leaving your body more toned, your stomach flatter and skin brighter in a matter of days.
Clients leave the clinic several pounds lighter, with their skin glowing and their energy boosted.
Now, we can reveal the secrets of the clinic in an exclusive extract from the book: Viva Mayr Diet, which promises a flatter tummy and younger skin in just 14 days – with no faddy fitness routines and no intensive crash dieting.
The programme has been developed by Dr Harald Stossier from a popular 80-year-old Austrian medical spa ‘cure’ devised originally by Dr Franz Mayr, the first person to make a direct link between digestive health and overall health and attractiveness.
By following a programme that enhances natural digestive processes, Stossier says that within 14 days his diet will not just help you to lose a substantial amount of weight, but it can also put an end to bloating and digestive problems, give you more energy and clearer skin – and might even help you sleep better. Easy to follow, with no calorie counting or living off cabbage soup for weeks, the Viva Mayr Diet promises to change your eating habits and shape for ever.
THE FIRST STEPS
Because this diet works to improve the way you digest your food and eliminates things like caffeine and sugar, which can have a detrimental effect on our metabolism, you might feel a little headachey or tired for the first three days as the cleansing effects of the diet start to kick in – but stick with it. Once you come out the other side, you’ll feel amazing.
Although, like any diet, what you eat is important, on the Viva Mayr Diet how you eat is equally vital.
WHAT TO EAT, WHEN
To start losing weight, Dr Stossier says you need to be aware of your digestive system’s rhythms. ‘Just as our bodies and minds tire towards the evening, so does our digestive system,’ he explains.
‘In the first half of the day – when we are rested and raring to go – we can digest basically anything at all. This is, therefore, the time to eat your main meals of the day, and it is also the best time to eat raw foods such as fruit and vegetables, which can be difficult to digest.
‘Dinner should always be something light and easy to digest, like soup, lightly cooked vegetables and fish – and eaten before 6pm ideally, to allow thorough digestion before you go to sleep.’
THE ART OF CHEWING
According to Dr Stossier, a thorough chewing technique is another indispensable element to losing weight quickly, and encouraging overall health and well-being.
When you chew more, you tend to eat less because – unlike when you thoughtlessly bolt your food – your brain has the time it needs to send signals to your stomach, telling it when you’ve had enough.
You also tend to eat less when you chew well, because chewing helps the nutrients in food to be released and absorbed more effectively. A well-nourished body suffers from fewer cravings.
You should chew every mouthful of your food between 30 and 40 times, at every meal, until food is liquid. It could be helpful to count at the beginning of your chewing training, to get you into the rhythm of it.
Practise on a small piece of dense wholemeal bread (bread that is a couple of days old is particularly good, as it’s extra chewy). Really savour the bread as you chew – and move it around your mouth. Try to think about the nutrients you are putting into your body as you chew.
At first, you will only manage to get to 15 or so, but this soon improves with practice – and chewing your food thoroughly will become almost unconscious after a couple of days.
WHAT TO DRINK
Like many diets, water plays a big part in the programme – but it is the way it is used to encourage good digestion and weight loss that’s interesting.
Dr Stossier recommends a cleansing cup of warm water first thing in the morning – before food – then two to three litres of filtered water throughout the day (at the clinic, quartz crystals are dropped in the bottom of water carafes to ‘cleanse’ and improve the water).
All your water has to be drunk between meals. Dr Stossier explains: ‘If we drink while we are eating, we dilute our saliva just at the very moment we need it in a concentrated form to digest our food.
Drinking water between meals – no less than 15 minutes before a meal and no less than an hour after a meal – is the best habit to get into.’
Aside from water, you can drink milk, herbal teas and fruit or vegetable juices. Tea and coffee are off the menu, because of their caffeine content, as are fizzy drinks. If you really must have something to drink with a meal,
Stossier recommends tiny sips of herbal tea or a small glass of wine. Wine is allowed because it can help to dissolve fat during digestion.
WHAT TO EAT
There are no fads or gimmicks to this intelligent diet, just a common-sense approach to weight loss. ‘There is no mystery to losing weight; cut down on carbohydrates – and the amount you eat overall – and increase your intake of unsaturated fatty acids,’ says Dr Stossier.
‘We are told, as a dietary rule, to always eat plenty of carbohydrates for energy,’ he explains. ‘But following a diet high in carbs can cause weight problems. Carbs are converted into sugars as they are digested – so if we eat a lot of carbs, the pancreas has to produce large amounts of the hormone insulin to balance blood sugar levels, metabolise them, and to use their energy.’
‘Unfortunately, a biproduct of having a lot of insulin in the blood is that any excess energy from the carbs we have eaten is quickly stored away in our bodies as fat.’
As long as insulin levels remain high, we will also store the other components of food, such as protein or fat. This can have a massive influence on our weight.
Stossier doesn’t like to break our diet down into percentages, but he believes that if we focus on fresh fruit and vegetables and good-quality proteins and fats, we really won’t be hungry enough to fill ourselves with carbohydrates – and, in particular, the unhealthy types, such as those made with white flour and lots of sugar.
Cut down on carbs by taking much smaller portions, and choosing wholegrain varieties that fill you up.
EAT MORE FAT
Fats are also important to overall health and are an essential part of this diet. But fats are not all created equal. As you would on any healthy diet, it’s important to avoid the unhealthy types – in particular hydrogenated fats or trans-fats (often found in processed foods and margarines).
In moderation, whole fresh milk, cream and butter are better, because they are natural. It’s best to avoid very fatty cuts of meat and, of course, processed meat products such as sausages.
But the fats you really need to eat are the omega oils 6 and 9 – found in cold-pressed nut and seed oils such as olive, linseed, hemp and sunflower. Not only can these fats help to keep you healthy, but they improve your overall health and even help you to lose weight. Omega oils found in hemp and linseed) have also been found to encourage fat-burning in our bodies.
The ideal is to have approximately two tablespoons of one of these oils every day – so use them as much as you would salt and pepper. Drizzle over food, or stir into your cooking once you are finished.
Nuts and seeds – which contain omega fatty acids in natural form – are great as a snack (although Dr Stossier claims you won’t feel the need to snack if you follow the diet carefully) or sprinkled over salads, fish, porridge and so on.
CONTROL YOUR PROTEIN INTAKE
Proteins are an important part of a healthy diet, but you should avoid too many. A diet heavy on proteins can put the body’s detoxification organs, such as the liver and kidneys, under enormous pressure.
If you are going to eat animal proteins, white meat, such as turkey, veal and chicken, is less likely to cause digestion problems, followed by lamb, then red meat and last of all pork.
All fish is fine and it’s worth bearing in mind that cream cheese – and goat’s and sheep’s cheeses – are more easily digested than hard cow’s milk cheeses.
Don’t forget fibre, which is essential for optimal digestion. So where appropriate, opt for wholemeal cereals, pasta, noodles, wholegrain rice and so on.
Eat your greens, reds, yellows and purples. Other foods you should make a beeline for on the Viva Mayr Diet are brightly coloured fruits and vegetables, which are packed with protective antioxidants, vitamins and minerals and are a good source of fibre.
TIGHT WAISTBAND? FEELING PUFFY AND UNCOMFORTABLE IN YOUR OWN SKIN?
The Viva Mayr Diet has been devised specifically to get your digestion ticking over like clockwork, so the awful bloated feeling so many of us suffer from is one of the first things to go on this programme.
THE VIVA MAYR RULES
- Start every day with a cup of cleansing and hydrating warm water.
- Try to drink at least 2 litres of filtered water a day – but only between meals (ideally, leave a minimum gap of 15 minutes before a meal and one hour after a meal to have a drink).
- Drinking with meals dilutes the enzymes that the body excretes to digest the food you eat. If you must drink with a meal, have tiny sips of herbal tea.
- Coffee, tea and fizzy drinks are off the menu because of their caffeine content – milk, fruit and vegetable juices and herbal teas are all allowed.
- Eat in tune with your body clock. Breakfast and lunch can be relatively large meals, as they are eaten when your digestive system is at its peak. To avoid bloat and weight gain, dinner should be a small meal – preferably eaten before 6pm, as your digestion slows towards the end of the day.
- Chew every mouthful of food 30-40 times before swallowing. This will help you to digest more efficiently, will allow you to register that you are full much earlier than when you bolt your food and ensure you release as many nutrients as possible from the food you eat.
- Raw foods, such as uncooked fruit and vegetables, should only be eaten before 4pm, as they are tough to digest.
- Cut down on carbohydrates – especially refined carbs – as they can have a negative influence on blood sugar levels if eaten in large quantities. Carbohydrates turn to sugar as they are being digested – triggering the release of insulin in the body, which works to store excess sugars as fat. Eat wholegrain carbohydrates in controlled quantities.
- Use cold-pressed seed and nut oils – which are rich in healthy fatty acids – as dressings or sprinkled over foods.
- Eat animal proteins such as meat, fish and cheese every other day, as they can be hard to digest. Choose white meats such as turkey, chicken, veal and fish for preference, and cream cheese rather than hard cheeses. Vegetable proteins such as seeds, nuts and pulses can be eaten every day.
- Choose brightly coloured fruit and vegetables for their high levels of protective antioxidants.
BEATING THE BLOAT
For optimal gut health – and to beat bloating – another goal of the Viva Mayr Diet is to help you balance the acid and alkaline foods in your diet. Too many acidic foods can irritate the stomach lining leading, eventually, to inflammation, pain and poor digestion, Dr Stossier claims.
As well as weight gain and bloating, a diet high in acidic foods has been linked to poor immunity, low energy, slow digestion and poor elimination.
Acidic foods include: meat and fish; dairy products; fermented dairy and cheeses; grains; pulses (beans, peas, etc); citrus fruit; refined and processed foods; animal fats; refined oils; alcohol; coffee and tea.
Alkaline foods include: vegetables; root vegetables, cold-pressed vegetable oil; ripe fruit; milk and cream; herbs and spices; nuts and seeds.
The diet recommends we try to eat alkaline and acid foods in a ratio of 2:1. For ideas on how to do this, take a look at the recipes we are printing – most of which are acid/alkali balanced.
STRESS-FREE EATING
Another essential element of the diet is to make a real effort to eat in a stress-free environment.
When you’re stressed, your body releases the ‘fight or flight’ hormone adrenaline, which helps to direct all your body’s energies towards your brain and muscles.
Processes that are perceived to be ‘non-emergency’ at stressful times – such as digestion – do not get as much oxygen and glucose, and so work far less efficiently.
This means that, especially if you have a fairly sedentary lifestyle, eating when you are stressed can lead to extra fat being laid down – particularly around the midriff.
Try to make time to eat all your meals in calm and peace. Think about the fact that you are about to nourish your body.
‘Show some respect to the ritual of eating,’ says Dr Stossier. ‘Show respect to nature that has provided us with the food, to the people who have produced the food, and some respect to ourselves by eating it in the best way possible.’
That is all well and good, I hear you protest, but if you’re trying to get children ready for school, make their packed lunches, remember the gym kit, get dressed yourself – or rush off to work – that doesn’t really leave much time for a tranquil breakfast, does it?
This is unfortunate, as breakfast – which is eaten when your digestive system is at its optimum – should be the day’s most important meal.
What does Dr Stossier suggest? ‘Of course I understand that it is difficult, but it is a question of deciding what your priorities are,’ he says.
‘Getting up half an hour earlier so you can start the day as you mean to go on, in terms of nourishing your body and ensuring your long-term health, isn’t much of a sacrifice, is it?’
I suppose he has a point. But what happens if there really is no other option? If it’s a question of wolfing something down or not eating at all?
‘Don’t eat at all,’ says Dr Stossier. ‘We all eat far too much anyway.
‘Eating in a hurry means we don’t chew well, we don’t produce enough saliva, and then fermentation and putrification occur in our guts. Wait until you have some time to sit and relax.’
One of the biggest problems many of us have when it comes to losing weight is appetite control, says Dr Harald Stossier. According to Dr Stossier, having been told to finish up everything on our plates as children, most of us have lost the ability to judge portion sizes and to know when we’ve eaten enough.
So we’re heavier than we’d like to be because we simply eat way too much. In the third part of our series we are going to see how you can learn to control portion sizes and how to tell when you’ve had the right amount to eat.
First, you need to learn to listen to your body rather than looking at what is on your plate, says Dr Stossier. It’s a question of training – just as you are training yourself to chew your food thoroughly on this diet (for optimal digestion.
The secret is to know that when you feel full, you’ve eaten a bit too much.
When you eat the right amount, you’ll leave the table feeling invigorated and energised, rather than sluggish. Try to recognise the difference between actual hunger and habit.
We often crave food because we see it rather than because we are truly hungry. We also sit down to meals when we aren’t hungry, because we are creatures of habit. Starting today, stop eating, say, five minutes before you would normally – or when there is about a quarter of your usual food intake remaining on the plate.
Go off and do something for ten minutes and then come back and see if you are still hungry. It’s almost guaranteed you won’t be.
So at the next meal, give yourself a smaller portion, and ask yourself as you head towards the finish line: Do I need the rest of this? If you do, eat it. If not, try the wander-off-for-ten-minutes trick.
RETRAIN YOUR APPETITE
Here are some appetite-training tricks to help you gain control over the amount you eat:
- Use smaller plates and bowls. For example, choose a side plate for your main meal. As simplistic as it sounds, your brain will tell your well-trained stomach that you have finished what’s on your plate, therefore you’ve had enough.
- Drink plenty of water between meals (two to three litres is recommended throughout the day). It’s common to mistake thirst for hunger pangs.
- Take your time. Eating slowly gives your brain the chance to send messages to your stomach saying you’ve had enough.
- Try to eat a small meal of just soup with dense, wholemeal bread for dinner at least twice-a-week and you will get used to eating less. When you wake up hungry you’ll be ready to eat the substantial breakfast recommended on this plan (eat your biggest meals at breakfast and lunch, when digestion is at its peak).
- Sleep well. This will happen naturally if you don’t eat a heavy meal late at night (eat your last meal before 6pm). Tiredness leads to cravings for high-energy foods.
- Exercise every day. Even if it’s only walking instead of taking the car or doing physically demanding housework. Take every opportunity that you can to move about.
- Remember, eating junk food will not give you that ‘I’ve-had-enough’ feeling because it doesn’t contain nutrients. Despite a large intake of calories, your body will still crave the nutrients it needs.
~~~~~~~~~~~~~~~~~~~~~~. RECIPES from the intelligent diet ~~~~~~~~~~~~~~~~
As you read more about the diet – all of which serves four persons unless otherwise stated – you will be able to start putting together your own meals too…
You may swap these recipes around – as long as you swap like for like – a breakfast for another breakfast, a lunch for a different lunch, and so on.
DAY ONE RECIPES
BREAKFAST
Fruit muesli with nuts (for two):
15g walnuts
15g almonds
2 tbsp whole linseeds (flaxseeds)
80g soft, fresh goat’s or sheep’s cheese (unsalted)
1 tsp honey
2-3 tbsp unsweetened milk
Lemon or orange juice (to taste)
100g fresh, ripe fruits of the season
3 tbsp linseed/flex/hemp oil
Roughly chop the walnuts, almonds and linseeds in a coffee grinder or food processor. Place in a glass bowl, and stir in the cheese, honey and soya milk. Season with lemon or orange juice to taste. Peel and dice fruit (leaving berries whole). Divide the mixture into two bowls, and sprinkle with the fruit. Drizzle with oil.
LUNCH
Vegetable salad with chicken strips:
Coconut oil 4 chicken breasts, skinless and boneless
2 pinches of rock salt
1 stalk rosemary, chopped
4 tbsp olive oil
2 tbsp cider vinegar
500g mixed salad leaves
2 tomatoes, diced
1 carrot, peeled and diced
4 radishes, diced
1 kohlrabi, cut into strips
Fresh herbs to garnish
Heat a little coconut oil in a frying pan. Season the chicken breasts with a pinch of salt, sprinkle with rosemary, and fry for 8 to 10 minutes, or until the chicken is cooked through. Cut the chicken into strips and set to one side.
Blend together the oil, cider vinegar and the final pinch of rock salt. Mix together your salad leaves and vegetables, and dress with the oil and vinegar dressing.
Serve on a platter with the chicken on top.
Garnish with fresh herbs.
Fresh berry cream dessert:
120g soft goat’s or sheep’s cheese
100g fresh berries, puréed and sieved
2 tbsp honey
250ml fresh cream, whipped
4 fresh mint leaves
Blend together the cheese, berry purée (reserving 20ml for later) and honey. Fold in the whipped cream, and decant into four glasses.
Spoon a teaspoon of berry purée over the top of each of the berry creams, and then garnish with a mint leaf.
DINNER
Soft polenta with steamed vegetables and herbs
500ml water or vegetable stock
200g very fine polenta
Rock salt, to taste
20g butter
100g each of broccoli, fennel, carrots, courgettes and kohlrabi, all cubed
Marjoram or basil leaves to garnish
In a saucepan, bring the water or vegetable stock to the boil, and stir in the polenta. Add the butter and sea salt, and continue cooking for a few more minutes.
Remove the polenta from the heat, cover the saucepan and leave to sit for 20 minutes, until all of the liquid is absorbed. Next, steam the vegetables for a few minutes. Place the polenta on plates, and arrange vegetables over top. Sprinkle with herbs.
DAY TWO RECIPES
BREAKFAST
Green tea (drink in tiny sips), slice of spelt or dense wholemeal bread; fresh vegetable sticks with herbal spread
(You can use Ryvita, rye or dense wholemeal bread from the supermarket if you prefer)
Part one:
125g sheep’s or goat’s milk yoghurt
125ml water
125g spelt flour
Mix all the ingredients together using a food mixer and leave to stand for eight hours in a warm place (an airing cupboard, or above an oven that has been previously heated). The dough is quite liquid at first, but it will firm up as it stands.
Part two:
750g spelt flour
250ml warm water
1 1/2 tbsp cream of tartar
1/2 tsp each of: rock or sea salt, ground coriander, ground cumin, ground aniseed, ground fennel seeds
The sourdough made earlier (part one)
Mix all of the ingredients together with the sourdough and stir for 8-10 minutes – you might want to use a food mixer.
Form flatbreads of approximately 70g each from the dough; leave them to rise for 45 minutes on a lightly floured baking tray, then prick the surface and bake at 190C for 15 minutes, until breads are golden brown. Leave to rest for a day and freeze any extra bread until you need it.
Vegetable sticks and herbal spread
100g each of carrot, celery and spring onions cut into batons
100g tomatoes, quartered
Herbal spread:
200g fresh, unsalted soft goat’s or sheep’s cheese
50g mixed fresh herbs, such as chervil, parsley, basil, coriander, sage or tarragon, chopped
2-3 tbsp cold-pressed extra-virgin olive oil
A pinch of rock salt
Blend all the ingredients together in a food processor or liquidiser, until smooth and creamy.
Place the vegetables on a platter, and serve with the spread.
LUNCH
Leafy salad with walnuts, apples and linseed dressing and potato and vegetable gratin with spinach sauce
Leafy Salad:
400g mixed salad leaves
2 apples, cored and quartered
50g whole walnuts
4 tbsp linseed oil
2 tbsp freshly squeezed lime juice
2-3 leaves of fresh basil
1 tbsp sour cream
A pinch of rock salt
1 punnet cress
Wash salad leaves thoroughly and spin dry. Add the apples and walnuts and set to one side.
In a liquidiser, blend together the linseed oil, lime juice, basil, sour cream and salt until smooth and creamy. Arrange the salad on glass plates and sprinkle with dressing. Top with the cress.
Potato and vegetable gratin with spinach sauce:
1kg waxy potatoes, washed, peeled and cut into very thin slices
100g each of carrots, courgettes, celeriac, washed and grated
250ml double cream
Fresh herbs, finely chopped
1 nutmeg, grated
Pinch of rock salt
Olive oil 500ml vegetable stock or water
300g fresh spinach, washed
A pinch of rock salt
A pinch of grated nutmeg
Preheat the oven to 175C, 325F, gas mark 3. Mix together the sliced potato and grated vegetables, and stir in the cream. Season with the fresh herbs, nutmeg and rock salt. Next, grease an oven-proof baking dish with olive oil, and pour in the potato and vegetable mixture. Bake for about 40 minutes.
While it’s cooking, bring your water or vegetable stock to the boil and add the spinach. Boil for one minute, then liquidise the spinach with the stock.
Season to taste with rock salt and ground nutmeg. If desired, add fresh herbs. When the gratin is browned, remove from the oven and serve immediately with spinach sauce.
DINNER
Poached trout with vegetables and lemongrass
500ml organic vegetable stock or water
A small bunch of fresh basil or parsley, finely chopped 1 stalk lemongrass, chopped
A pinch of rock salt
4 fresh trout fillets (or salmon, if you wish)
100g each of carrot, celery, parsnip and courgette – all cut into 2mm semi-circles
Lemongrass and fresh herbs, chopped, to garnish
In a shallow pan, bring the stock or water to a boil and stir in the herbs, lemongrass and salt. Next, preheat a non-stick frying pan and add a few drops of olive oil. When hot, add the vegetables and stir-fry for a few minutes. Add the fish fillets to the stock and poach for a few minutes. Remove them from the poaching liquid and set to one side. Cover. Pour the stock over the vegetables and simmer until tender. Drain.
Arrange the vegetables on a plate and top with fish. Sprinkle with lemongrass and herbs.
DAY THREE RECIPES
BREAKFAST
Rosemary tea (drink in tiny sips), dense wholemeal bread, herbal spread and half an avocado
LUNCH
Courgette soup and grilled chicken with fresh vegetables and hash browns with herb oil
Courgette soup
1 litre organic vegetable stock or water 100g potatoes, peeled and chopped 300g courgettes, peeled and chopped
A pinch of rock salt
A small bunch of fresh parsley, finely chopped 4 tsp oil (linseed, hemp or olive)
In a large pan, bring the water or stock to the boil and add the potatoes. Simmer for 8 to 10 minutes and then add the courgettes. Continue boiling for a further 4 minutes. Remove from the heat and use a blender or liquidiser to puree until smooth. Stir in the parsley and salt to taste, and serve in bowls with a little oil drizzled over the top.
Grilled chicken with fresh vegetables and hash browns with fresh herb oil
200g waxy potatoes
100g kohlrabi, peeled and sliced
110g carrots, peeled and sliced
100g celery, peeled and sliced
1 tbsp coconut oil
4 chicken breasts, skinless and boneless
6 tbsp extra-virgin olive oil
1 bunch each of fresh basil and parsley, chopped
2 tbsp fresh rosemary and thyme, chopped
Pinch of rock salt
Bring a large pot of water to the boil and add the potatoes, cooking them in their skins until tender. When they are cool enough to touch, peel and cut into slices. Next, steam or blanch the remaining vegetables for a few minutes. Heat a little coconut oil in a frying pan, and add the potatoes and vegetables. Fry, turning often, until brown and slightly crispy. As the hash browns are cooking, heat a little more coconut oil in another frying pan until hot, and fry the chicken until lightly browned, turning frequently. As the chicken and hash browns are cooking, place the olive oil and the fresh herbs in a food processor and puree until smooth. Season hash-browned potatoes and vegetables with the rosemary, thyme and sea salt, and place the chicken on top. Drizzle with fresh herb oil.
DINNER
Buckwheat blinis with vegetable cubes 400g potatoes
4 eggs, beaten
100g very fine buckwheat
125ml cream
A pinch of rock salt
A pinch of grated nutmeg
2 tbsp olive oil
1 courgette, aubergine, kohlrabi and celery stalk – all cubed
125ml organic vegetable stock
A handful of fresh herbs (basil, parsley and coriander, for example), chopped
In a large pan, bring water to the boil and add the potatoes. Cook them in their skins until tender (about 8 to 10 minutes). Drain and cool slightly. Remove the skin and press the potatoes through a ricer, or knead with your hands until soft. Place in a bowl and stir in the eggs, flour, cream, salt and nutmeg. Beat with a whisk. If the liquid is too runny, add a little more flour to give it more body. Form small pancakes or patties with your hands and set to one side.
Next, add a tablespoon of olive oil to a wok and heat until hot. Add the vegetables and stir for a few moments. Then add the vegetable stock and simmer until the vegetables are crisp, but tender.
As you are cooking the vegetables, slowly heat a frying pan with a few drops of olive oil, and cook the blinis for about 2 minutes per side.
When the vegetables are cooked, stir in the fresh herbs and season with rock salt. Spoon over the blinis.
DAY FOUR RECIPES
BREAKFAST
Mallow tea (drink in tiny sips) , pomegranate juice and Viva Muesli with soft cheese and fresh fruit – for two
120g fresh, seasonal fruit, diced
100g soft, fresh goats’ or sheep’s cheese
3 tbsp linseed oil
30g walnuts, to garnish
Mint leaves, to garnish
Place the diced fruit in a glass bowl. Mix together the cheese and oil until creamy, adding a few tbsp of water or oil if it seems too dry. Pour over the diced fruit and garnish with walnuts and mint leaves.
LUNCH
Broccoli soup and wild salmon with spinach and carrot
Broccoli soup:
1 litre water or organic vegetable stock
300g broccoli, washed and cut into small pieces
100g potatoes, peeled and chopped
Rock salt, to taste
Ground nutmeg, to taste
2 tbsp extra-virgin nut oil
Bring the water or vegetable stock to the boil in a large pan, and add the potatoes. Cook for 5 minutes, and then add the broccoli and simmer for seven more. Remove from the heat and puree in a food processor or blender until smooth.
Season with nutmeg and rock salt, and return to the heat. When piping hot, serve immediately, drizzled with a few drops of nut oil.
Wild salmon with spinach and carrot mash
Wild salmon with spinach and carrot mash
200g carrots, peeled and chopped
A pinch of rock salt
1 stalk lemongrass
A pinch of freshly grated ginger
250ml organic vegetable stock
4, 120g fillets of organic wild salmon
1/2 tbsp butter
400g fresh organic spinach, washed with hard stalks removed
Grated nutmeg, to taste
A handful of fresh basil, chopped
6 tbsp olive oil
Place the carrots in a small saucepan and simmer, covered, for 5 to 7 minutes until tender. Remove from the heat and mash or blend in a food processor until smooth. Add lemongrass and fresh ginger, and season with rock salt. Set to one side and cover to keep warm. In a frying pan or wok, heat the vegetable stock. Salt the salmon fillets with a little rock salt and place in the stock. Cover and simmer for a few minutes, until tender.
While the fish is cooking, melt the butter in a saucepan and cook the spinach for 1 to 2 minutes, or until tender. Season with rock salt and a grating of nutmeg.
In a food processor or blender, mix together the chopped basil and olive oil until it becomes green. Add a little rock salt to taste.
Place a bed of spinach on each plate, topped with the carrot mash and the fish. Sprinkle with basil oil and serve immediately. (Note: Any extra oil can be stored in the fridge for a few days, in a glass bottle or jar.)
DINNER
Baked potato with fresh herb dip
4 large baking potatoes Olive oil
4 stalks rosemary
100g sour cream
4 tbsp chopped herbs, such as parsley, lovage, basil, chervil and/or coriander
1 tbsp olive oil
A pinch of rock salt
Preheat the oven to 175C, 325F, gas mark 3. Wash the potatoes, prick them and brush with a little olive oil. Wrap in aluminium foil, tucking a stalk of rosemary in each foil packet. Bake for 40 to 50 minutes, or until tender. Blend together the sour cream, herbs, oil and salt until smooth. Open the potatoes and fill with fresh herb dip.
DAY FIVE RECIPES
BREAKFAST
Green tea (drink in tiny sips), oat porridge with fresh fruit and linseed oil, and dense wholemeal bread with avocado.
Oat porridge with fresh fruit and linseed oil (serves two)
350ml water
130g ground oat flakes
A pinch of rock salt
2 tbsp linseed oil
Fresh seasonal fruit, chopped
2 tsp honey or maple syrup
Linseed oil, to taste
In a saucepan, bring the water to a boil and stir in the oat flakes. When the oats are boiling, remove from the heat and cover for 3-5 minutes. Next, stir the chopped fruit into the porridge and spoon into two bowls. Drizzle with honey or maple syrup, and add a little linseed oil. Serve immediately.
LUNCH
Vegetable risotto with olives, basil and parmesan
1 tbsp olive oil
2 shallots, finely chopped
300g risotto rice, rinsed under cold water
150ml tomato juice
1 litre vegetable stock, or water
300g mixed vegetables such as carrot, courgette, fennel, cut into small cubes
16 green or black olives
3 pinches of rock salt
1 tbsp finely chopped fresh basil
4 tbsp freshly grated Parmesan
Heat the olive oil in a saucepan, add the shallots and slowly sweat until they are translucent. Add the rice and turn up the heat. Keep stirring until the rice starts to sweat, being careful not to brown the shallots or the rice. Add the tomato juice and stir. Slowly add the vegetable stock or water, ladle by ladle, stirring constantly. Bring to the boil and reduce the heat. When the rice is almost cooked (after about 10 minutes) gradually stir in the diced vegetables and olives and season with rock salt. It should be ready in another 5 minutes. To serve, sprinkle with the fresh basil and Parmesan.
DINNER
Rice burgers with beetroot ragout and asparagus
500g soft, cooked risotto rice
125ml single cream
2 eggs, beaten
A pinch of rock salt
A pinch of grated nutmeg
3 tbsp chopped parsley
1kg fresh beetroot, washed and peeled
1 cinnamon stick
1 tsp cloves
1 tbsp potato flour
400g asparagus
1 tbsp butter
Freshly chopped herbs, to garnish
Mix together the risotto rice, cream, eggs, salt, nutmeg and parsley. Form into small burgers. Heat a frying pan with a few drops of coconut oil and fry the burgers, turning frequently, until golden brown. Dice half the beetroot, place the other half into a juicer or blender. Mix the diced beetroot and beetroot juice and place in a small saucepan. Add a little rock salt, a cinnamon stick and cloves, and simmer until soft. In a bowl, blend together the potato flour with a little cold water. Add to the beetroot, and cook gently until thickened. In another pan, bring some slightly salted water to the boil and cook the asparagus. Toss with a little butter. Arrange the beetroot ragout in the centre of each plate, and position the burgers on top. Decorate the plate’s rim with green asparagus and garnish with fresh herbs.
DAY SIX RECIPES
BREAKFAST
Linseed yoghurt with papaya and maple syrup (serves two)
15g walnuts
2 tbsp linseeds
200g live yoghurt
2 tbsp linseed oil
1 tsp maple syrup
Freshly squeezed lemon or orange, to taste
100g papaya, peeled and diced
In a food-processor, coarsely chop the walnuts and linseeds. Place in a bowl and add yoghurt, linseed oil and maple syrup. Seasonwith a few drops of lemon or orange juice. Decant into two bowls, and generously cover with the papaya.
LUNCH
Fruity sprouted salad with linseeds
200g bean sprouts
4 tbsp of other mixed sprouts, such as fenugreek, alfalfa, mung bean or radish
1 carrot, peeled and finely sliced
1 apple, cored, and finely sliced
1 orange, peeled and finely sliced
1 pomegranate, halved, seeds removed
1 mango, peeled and finely sliced
2 tbsp linseed oil
Juice of 1 lime
A handful of fresh basil leaves
Rock salt, to taste
2 tbsp linseeds
Wash and drain the sprouts, and place them on a large plate. Mix together the carrot, apple, orange, pomegranate seeds and mango. Place on top of the sprouts, and sprinkle with linseed oil and lime juice. Scatter with fresh herbs, salt and linseeds.
Celeriac with slices of turkey ham, vegetables and fresh herb cream
2 fresh celeriac, cut into thick slices
A handful of fresh herbs
Rock salt, to taste
2 medium potatoes, peeled and chopped
Fresh herbs, such as basil, lovage, parsley or chervil, finely chopped
2 tbsp olive oil
Assortment of mixed veg, such as courgettes, tomatoes, aubergines, kohlrabi and fennel, diced
8 slices of turkey ham
Preheat the oven to 180C, 350F, gas mark 4. Wrap each slice of celeriac in a square of aluminium foil, adding a sprinkling of fresh herbs and rock salt before sealing. Roast for 15 to 18 minutes. While it is cooking, make the herb cream. Add the potatoes to a pot of salted water, and cook until tender. Remove from the heat, and mix in a food processor with the chopped herbs and rock salt, until smooth. The herb cream should be a verdant, green colour. Next, heat the olive oil in a frying pan, and add the diced vegetables. Lightly fry until tender. Place a slice of celeriac on the plate, cover with the diced vegetable mixture, top with a small slice of turkey ham, and then another slice of celeriac, and so on. Serve with fresh herb cream.
DINNER
Asian-style vegetables with lemongrass and herbs
1 tsp warm-pressed olive oil
3 tbsp vegetable stock
100g carrots, celeriac and courgettes – all peeled and cut into thin strips
50g fresh fennel, cut into thin strips
100g sprouting soya beans
1 stalk lemongrass, chopped
2 tbsp organic soya sauce
2 tbsp fresh herbs, such as basil or parsley, chopped
Heat the olive oil in a wok or heavybottomed pan, and add the vegetable stock and sliced vegetables. Stir in the soya bean sprouts, and cook until the juices have evaporated, tossing constantly. Sprinkle with fresh herbs.
DAY SEVEN RECIPES
BREAKFAST
Hummus (serves 2)
400g dried chickpeas
2 tbsp extra-virgin olive oil
3 tbsp lemon juice
2 pinches of rock salt
Soak the chickpeas in plenty of cold water for at least 24 hours. Rinse under cold water, and then boil them in slightly salted water for about 20 minutes. Drain, and place in a food processor or liquidiser with the olive oil, lemon juice and salt. Blend together until smooth, adding a little water if it is too thick. Serve with vegetable crudites. Note: You can use ready-made hummus from a good health-food shop, if necessary.
LUNCH
Rocket salad with smoked salmon and horseradish
200g fresh rocket
1 tbsp cold-pressed extra-virgin olive oil
1 tsp balsamic vinegar
A pinch of rock salt
8 slices of smoked salmon
1 tbsp freshly grated horseradish (or good-quality ready-made horseradish sauce)
Mix the rocket in a glass bowl with the olive oil and balsamic vinegar, then season to taste with a little rock salt. To serve, arrange the dressed rocket on individual plates, place the smoked salmon slices on top and sprinkle with the fresh horseradish (or the ready-made sauce).
Buckwheat crêpes with parsnips and chervil cream
250ml milk
125g finely ground buckwheat flour
2 eggs, lightly beaten
A pinch of rock salt
1 tbsp parsley, finely chopped
2 medium potatoes, peeled and cubed
A small bunch of fresh chervil
Rock salt, to taste
300g fresh parsnips, peeled and cubed
A pinch of freshly ground nutmeg
Fresh herbs, chopped, to garnish
Mix together all of the ingredients in a food processor, or a mixer, until smooth. Gently heat some coconut oil in a frying pan, and add a little of the batter to the centre of the hot pan, spreading it quickly with the back of a spoon so that it is thinly spread. Cook for about 30 seconds on one side, and then flip and cook on the other side. Continue until you have used all of your batter. Make the chervil cream by boiling the potatoes in lightly salted water, until tender, and then puréeing in a food processor or liquidiser with the chervil and some salt. Spread this cream on four individual plates and set to one side. Next, add the parsnips to a saucepan of boiling, lightly salted water and cook until tender. Remove from the heat, and purée half of the parsnip cubes in a food processor or liquidiser. Stir into the remaining cubes, and season with rock salt and nutmeg. The purée should be thick and a bit dry. If it is too liquid, reheat, simmering slowly until the water evaporates. Spread the crêpes with the parsnip mixture, and roll them up. Cut each crêpe into 3, and place on the chervil cream. Garnish with fresh herbs, and serve immediately.
DINNER
Tarragon chicken burgers with fresh vegetable stew
A small bunch of tarragon, finely chopped
300g minced chicken
eggs, beaten
2 tbsp flour
A pinch of rock salt
Coconut oil 250ml vegetable juice, such as carrot, fennel or celeriac
150g carrots, peeled and cut into small pieces
150g courgettes, peeled and cut into small pieces
150g broccoli, cut into florettes
150g fennel, cut into cubes
1 tbsp potato flour
A handful of fresh herbs, such as parsley, coriander, basil or dill, finely chopped.
In a food processor or blender, mix together the tofu, eggs, soya flour, tarragon and salt, until you have a lovely cream. Remove from the processor, and form into patties that are approximately 50g. Heat the coconut oil in a frying pan, and cook the patties, turning regularly, until golden brown. Next, bring the vegetable juice to the boil in a small pan and add the vegetables, cooking until tender. Mix together the potato flour with a little water, and stir into the stew. Season to taste, and add a handful of fresh herbs. Ladle the stew on to the plates, and serve with the tofu burgers on top, strewn with a garnish of fresh herbs.
DAY EIGHT RECIPES
BREAKFAST
Avocado, tomato and mozzarella with basil pest for two
2 tbsp extra-virgin olive oil
A handful of fresh basil, very finely chopped
1 or 2 ripe avocados, peeled and sliced
1 or 2 large, ripe tomatoes, cut into quarters
2 balls of mozzarella, sliced
Make the basil pesto by blending together the olive oil and fresh basil. Next, arrange the avocados, tomatoes and mozzarella on a plate, and sprinkle with pesto. Serve immediately.
LUNCH
Carrot and ginger soup
300g carrots, washed and chopped
100g potatoes, washed and chopped
750ml water or vegetable stock
A small ginger root, grated
A pinch of rock salt
Juice about a third of the carrots, and set to one side. In a saucepan heat the water or vegetable stock, and add the remaining carrots and potatoes. Cook until tender, and remove from the heat. In a food processor or liquidiser, blend the carrots and potatoes with the ginger and the water or stock, until smooth. Stir in the carrot juice, and season with salt to taste. Gently reheat (avoiding bringing the soup to a boil).
DINNER
Turkey and rosemary skewers with sautéed fennel and courgettes, and truffle oil
2 large organic turkey breasts, skinless and boeless, each cut into 6 equal pieces
4 long stalks rosemary Coconut oil
Fresh fennel, cut into fine strips o
4 small courgettes, cut into fine semi-circles
Fresh herbs, such as basil, chervil, parsley, coriander or tarragon, finely chopped
Rock salt, to taste ling
Spear three pieces of the turkey on each rosemary stalk. Season lightly with salt. Heat some coconut oil in a heavy-bottomed pan, and gently fry the turkey at medium heat, until lightly browned and cooked through. Next, add a little coconut oil to a wok, and, when hot, add the vegetables and cook for about 3 to 4 minutes. Season with rock salt and fresh herbs. To serve, place the vegetables in the centre of the plate, and top with a turkey skewer. Decorate with fresh herb sprigs
Potato cakes with cottage cheese and linseed oil
600g organic waxy potatoes, grated
2 egg yolks, beaten
A pinch of grated nutmeg
A pinch of rock salt
1 tbsp olive oil
200g cottage cheese
1 tbsp linseed oil
A handful of fresh herbs, chopped, to garnish
Dry the grated potatoes in some kitchen towel, and press out all the water. Mix together with the egg yolks, nutmeg and rock salt. Form the mixture into patties. Heat the olive oil in a frying pan until hot, and fry the potato cakes on both sides, until golden brown, and crispy. Place on a piece of kitchen towel to absorb any excess oil. Place the potato cakes on a plate, and add a dollop of cottage cheese on top of each. Sprinkle with linseed oil and fresh herbs.
DAY NINE RECIPES
BREAKFAST
Freshly pressed fruit and vegetable juice for two
2 large apples, washed and diced
2 oranges, peeled and diced
2 grapefruit, peeled and diced
2 carrots, peeled and diced
1/2celeriac, washed and diced
1–2 tbsp olive oil (or linseed or hemp)
Feed all of the ingredients into a juicer. Immediately pour into tall glasses, and add a few drops of oil. YuM.
LUNCH
Root vegetable soup
1 tsp coconut oil
50g shallots, chopped
150g potatoes, peeled and chopped
50g carrots, peeled and chopped
50g parsnips, peeled and chopped
5g turnips, peeled and chopped
50g celery, chopped
1 litre water
A pinch of rock salt
150ml fresh single cream
Slowly heat the coconut oil in a shallow saucepan, and then gently sweat the shallots over low heat, until soft but not brown. Add the chopped potatoes and vegetables, along with the water. Stir and simmer until tender, and then remove from the heat. Stir in the fresh cream, and blend in a liquidiser or food processor until smooth. Season to taste, and reheat gently to serve.
Millet casserole with broccoli purée
150g millet, washed
250g celeriac (or other root vegetables), washed and cubed
2 eggs yolks, beaten
A handful of fresh basil
A handful of fresh parsley
A pinch of grated nutmeg
A pinch of rock salt
2 egg whites, whipped to soft peaks
350g broccoli, washed and chopped
Preheat the oven to 170°C, 325°F, gas mark 3. Simmer the millet in a little water until tender, and then drain, but do not rinse. Next, cook the celeriac in a little water until tender, and remove from the heat. In a food processor or liquidiser, blend together the millet and celeriac. Add the egg yolks, salt, basil, parsley and nutmeg, and season with salt. Gently fold the beaten egg whites into the millet mixture. Grease an oven-proof casserole dish, and fill with the mixture. Bake for 25 minutes. While the millet casserole is cooking, boil the broccoli in a small saucepan with a little water, until tender. Blend in a food processor until smooth. If the sauce is too thick, add a little more water. Season with rock salt. To serve, slice the millet casserole and serve on a plate, decorated with broccoli purée.
DINNER
Vegetable terrine with fresh herb and linseed cheese
300g broccoli, washed and cut into small pieces
500g celeriac, peeled and cut into small pieces
400g carrots, peeled and cut into small pieces
3 eggs
750ml vegetable stock or fresh cream
A pinch of rock salt
A good grating of fresh ginger
100g fresh, soft goat’s or sheep’s cheese
A handful of fresh herbs, such as basil, parsley or chervil, finely chopped
2 tbsp linseed oil
Preheat the oven to 170°C, 325°F, gas mark 3. Steam or boil the vegetables separately, until tender. Next, in a food processor, blend the broccoli with one egg, and a third of the stock or cream, until smooth. Season with rock salt. Do the same with the celeriac. When you come to the carrots, blend with the ginger. You will be left with three different vegetable purées. Now, make the herb cheese by blending together the soft cheese with the fresh herbs and linseed oil. Layer the purées in tall glasses, and top them with fresh herb cheese. Place the glasses in a bain marie, and simmer in the oven for 25 minutes. Cover a plate with a napkin, place a glass of terrine on top, and drape with fresh herbs before serving.
DAY TEN RECIPES
BREAKFAST
Millet Porridge with dried fruit and linseed oil for two
350ml water
A pinch of rock salt
130g finely ground millet flakes
In a saucepan, bring the water to a boil and stir in the millet flakes. When they begin to boil, remove the pan from the heat, cover, and leave to rest for 5 to 6 minutes. If you like your porridge runnier, add a little more water. Stir the dried fruit into your porridge, and sweeten with honey or maple syrup. Drizzle the linseed oil over top, and serve instantly.
LUNCH
Carrot and beetroot salad with fresh lemon and coriander
200g each of carrots, celeriac and beetroot – all peeled and grated
A small bunch of fresh coriander, coarsely chopped
2 tbsp linseed oil
2 tbsp fresh lemon juice
2 tbsp walnuts, coarsely chopped
1/2 tsp ginger root, freshly grated
A pinch of rock salt
1 orange, peeled and segmented
A handful of dried fruit, such as prune, sultanas, raisins and apricots, chopped
2 tsp honey or maple syrup
2 tbsp virgin linseed oil
Grate the carrots, celeriac and beetroot. In a large bowl, mix together the grated vegetables, coriander, linseed oil, lemon juice, walnuts and ginger. Mix thoroughly, and season to taste. Arrange on a plate, and place the orange segments on top.
Lamb loin with celeriac and broccoli
400g lamb loin cut into 4 pieces
2 pinches of mixed fresh herbs, such as fresh thyme, coriander and rosemary, finely chopped
A few drops of coconut oil
1 medium-sized celeriac, peeled and chopped
A pinch of rock salt 1/2 tsp truffle oil
300g broccoli
Preheat oven to 170°C, 325°F, gas mark 3. Rub the lamb with three-quarters of the herb mixture. Heat a few drops of coconut oil in a frying pan. Add the fillets and cook over a medium heat to brown the outsides. Remove to a roasting tin and cook in the oven for 7 minutes, then take them out of the oven and let them stand. Steam the celeriac in a shallow saucepan, covered with a lid, until tender. Blend to a purée and season with rock salt and a few drops of truffle oil. Cut the broccoli into small florets and steam for 8 minutes. Halve the lamb fillets and place on a hot plate. Add some celeriac purée and serve with broccoli florets. Sprinkle with the leftover fresh herbs and the rest of the truffle oil.
DINNER
Potato and sesame-seed patties with olive cream, courgettes and oven-roasted tomatoes 720g waxy potatoes
2 egg yolks, lightly beaten
A handful of fresh herbs, such as basil, parsley and lovage, finely chopped
A pinch of rock salt
A pinch of ground nutmeg
100g sesame seeds
1 tbsp olive oil
2 medium potatoes, cooked
8 black or green olives, pitted
125ml water or organic vegetable stock
200g cherry tomatoes
2 medium courgettes, sliced
In a large pan of salted water, boil the potatoes in the skin until tender. When they are cool, peel them and press them through a ricer or a sieve. In a good-sized bowl, blend together the potato, eggs, herbs, salt and nutmeg. Form into 8 patties, approximately 90g each, and then roll in the sesame seeds. Next, preheat the oven to 180°C, 175°F, gas mark 4, to roast your tomatoes. Heat the olive oil in a frying pan, and cook the patties on both sides, until golden brown. Keep them in a warm place until you are ready to serve. When the oven’s hot, place the tomatoes on a baking tray, and roast for 10 minutes. Add the courgettes and a little vegetable stock to a frying pan, and simmer until tender. Next make the olive cream. Simply reheat the cooked potatoes in the water or stock, add the olives, and boil for a minute. Remove from the heat, and blend in a food processor or liquidiser, until smooth. Season to taste. Serve the patties with the courgettes and tomatoes on the side, and a good dollop of olive cream on top.
DAY ELEVEN RECIPES
BREAKFAST
Vegetable omelette with fresh herbs – for two
Coconut oil (or olive oil)
100g seasonal mixed vegetables of your choice, peeled and finely sliced
4 eggs, beaten
Fresh herbs, such as coriander, basil or parsley, finely chopped
A pinch of rock salt
Heat a little coconut (or olive) oil in a pan, and add the vegetables. Let them sweat for about a minute, and then stir in the eggs and the fresh herbs. Whisk them continuously as the eggs begin to cook, and then let them cook through. Season to taste. Fold into half or thirds.
LUNCH
Bowl of fresh salad
2 tbsp linseed oil
2 tbsp cider vinegar
A pinch of rock salt
500g mixed lettuce leaves, washed and shredded
Fresh herbs like basil and parsley, coarsely chopped
Blend together the oil, vinegar and salt, and put to one side. Place the lettuce in a bowl, and drizzle with the dressing. Sprinkle with the fresh herbs.
Amaranth and vegetable curry
150g amaranth seeds (from a health food store)
4–5 tbsp water or vegetable stock
250g fresh mixed vegetables, such as carrots, celeriac and courgettes, peeled and chopped into small pieces
1 tsp mild organic curry paste
1 tbsp olive oil
2–3 tbsp fresh herbs, such as basil and parsley, finely chopped
A pinch of rock salt
Rinse the amaranth seeds in warm water. Add to a saucepan of boiling water. Cover and simmer for 12 to 15 minutes. Drain and rinse with cold water. Heat the water or vegetable stock, and steam the vegetables for 3 to 5 minutes. Reduce the heat, and simmer until most of the liquid has been absorbed. Add the curry paste, olive oil and herbs, and stir well. Add the cooked amaranth seeds, and warm through. Season to taste with rock salt, and serve warm.
DINNER
Potato blinis with vegetable purée and smoked salmon
320g potatoes, washed
100ml fresh cream
3 eggs, beaten
50g potato flour
A pinch of rock salt
A pinch of grated nutmeg
1 tsp coconut oil
250g celeriac, pumpkin or parsnip, peeled and chopped
1 tsp olive or linseed oil
4 small slices of smoked salmon
A handful of fresh mixed herbs, such as parsley, basil, coriander or thyme, finely chopped
In a large saucepan, boil the potatoes in their skins until tender. Cool, and then peel and press through a potato ricer or sieve. Whisk in the cream, eggs, potato flour, salt and nutmeg. Form the blinis, using a tablespoon. Heat the coconut oil in a frying pan, and drop in the blinis, cooking on both sides (about 4 to 5 minutes) until golden brown. Put the blinis in a warm place until required. Next, boil the vegetables until tender. Season to taste, and blend in a food processor or liquidiser until smooth. Stir in the oil, and season with fresh herbs. To serve, arrange the blinis on the plate, and spoon the vegetable purée into the centre and top with a small slice of smoked salmon.
DAY TWELVE RECIPES
BREAKFAST
Papaya and banana salad, with cinnamon yoghurt and almond purée Serves Two
200g almonds (peeled or unpeeled)
100ml water
3 tbsp almond or walnut oil
125ml live yoghurt
A pinch of ground cinnamon
1 ripe papaya, peeled and chopped into small pieces
1 banana, peeled and chopped into small pieces
Place the almonds, water and oil in a food processor or liquidiser, and blend until creamy. Add a little water if the purée is too dry. Next mix together the yoghurt and the cinnamon. Place the yoghurt on a plate, and add a generous layer of banana and papaya on top. Add a dollop of almond purée.
LUNCH
Potato roulade with beetroot, broccoli and parsley oil
6 large baking potatoes
4 egg yolks, lightly beaten
4 tbsp potato flour
Rock salt, to taste
2 tbsp sesame seeds
Fresh herbs, such as parsley, basil or thyme, finely chopped
3 fresh beetroots, washed and peeled
A pinch of caraway seeds
1 head of broccoli, cut into florettes
4 tbsp olive oil
3 tbsp fresh parsley, chopped
Preheat oven to 170°C, 325°F, gas mark 3.
Bake the potatoes until tender, turning halfway through baking to prevent browning on the underside. Remove from the oven, and cool slightly. Cut the potatoes in half, and scrape out the flesh. Mix this together with the eggs, potato flour, salt and olive oil – in a food processor, if you like. When it forms a nice stiff dough, use your hands to knead it; if you find it a bit gluey, add a little more potato flour. Grease a 30cm piece of aluminium foil with a little olive oil, and spread the dough on top. Press with your hands until it is evenly spread across the foil, about 1cm deep. Sprinkle with sesame seeds and fresh herbs, and roll it up lengthways, with the foil pressed around it. Steam in a steamer, or slowly simmer in a saucepan containing a little water, for 30 minutes. While the roulade is cooking, juice one of the beetroots, and chop the remaining two. Boil the chopped beetroot with the juice until tender. Add a pinch of caraway seeds and salt to taste. Next, gently steam the broccoli florettes in slightly salted water, until tender. Make the parsley oil by blending together the olive oil and the parsley, in a food processor or liquidiser, until smooth and vibrant green. Remove the potato roulade from the water, and remove the foil. Cut the roulade into slices about 2cm thick. Arrange the beetroots in the middle of your plate, place a slice of roulade on top, and then scatter the broccoli around. Sprinkle with a few drops of parsley oil.
DINNER
Potato and lovage soup
1 litre water
A pinch of rock salt
250g potatoes, washed and chopped
A small bunch of fresh lovage, chopped
In a large saucepan, bring the water and salt to the boil, and add the potatoes. Cook until tender. Cool slightly, and blend in a food processor or liquidiser. When smooth, blend in the lovage. Quickly return to the saucepan and gently preheat.
Extracted from the book: The Viva Mayr Diet by Harald Stossier and Helena Frith Powell, HarperCollins at £12.99. Harald Stossier and Helena Frith Powell 2009.
Pacific Holistic 