RED BILBY DESIGN

Lola Berry’s Inspiring Ingredients

Copright © Lola Berry 2010. All rights reserved.

No part of this book may be reproduced or tranmitted in any form

or by any means, electronic or mechanical, including photocopying,

recording or by any information storage and retrieval system, without

permission of the publishers.

This edition published by:

Berry Hill an imprint of One Day Hill Pty Ltd

PO Box 1448

Camberwell East

Vic 3126

www.berryhill.onedayhill.com.au

National Library of Australia Cataloguing-in-Publication entry

Author: Berry, Lola.

Title: Lola Berry : Inspiring Ingredients / by Lola Berry.

Edition: 1st ed.

ISBN: 9780980564389 (pbk.)

Subjects: Cookery (Natural foods) / Health

Dewey Number: 641.563

Book design and layout by:

Red Bilby Design

www.redbilby.com.au

Printed in China by Bookbuilders Pty Ltd

Contents Recipes

About Lola 3

Introduction 6

Lola's Pantry Essentials 8

Energy 16

Daily Meal Portions 18

Exercise 26

Foods for Fitness 35

Digestion (cleanse) 38

Grains 42

Milk 49

Natural Sweeteners 53

Berries 58

Weight Loss 61

Weight Loss ‘Thumbs Up’ 62

Weight Loss ‘Thumbs Down’ 63

Seasonal Produce 64

Detox 67

Legumes 71

Stress and Sleep 79

Biophilia 80

Nuts and Seeds 94

Skin 96

Meat 101

The Importance of Water 102

Immune Boosters 106

Tea 109

Kids 115

Foods for the Kids 116

Reactive Foods 129

Doctrine of Signature 131

Lola's Tricks 133

Your Manifestation Board 135

Conclusion 137

Knowing Your Nutrients 138

Thanks 144

Rocket + Mint Hummus 13

Avacado & Pistachio Dip 15

Lola's Magic Muesli 21

Stewed Rhubarb 21

Banana Buckwheat Pancakes 23

Blueberry Buckwheat Pancakes 25

Mushroom Baked 29

Sauteed Kale + Silverbeet 31

Sesame Green Salad 33

Quinoa Salad 47

Agave Dressing 47

Homemade Organic Berry Jam 58

Coleslaw Crunch 68

Spicy Puy Lentil Salad 73

Lentil Burgers 75

Falafel + Salad 77

Mushroom, Feta & Pine-nut Spelt Pizza 83

Tomato, Cheddar & Basil Spelt Pizza 87

Green Tea Soba Noodles & Tempeh 89

Tofu 91

Baked Parsnip & Pumpkin 93

Pomegranite Power Mix 94

Facial-Mask Recipes 99

Berry Smoothie 105

Green Smoothie 105

Imune Booster Juice 106

Raw Fudge Balls 119

Raw Chocolate Magic Macaroons 121

Berry Soup 123

Papaya, Baby Rasperries & Lime 125

Baked Apple 127

Home-made Muesli Slice Recipe 128

Suitable for Vegetarians

Gluten Free

Dairy Free

Suitable for Vegans

2

IntroductionThis book is all about inspiring you to love real food, have a greater

understanding of what you eat and empower you to feel 110%.

Nutrition plays such an important role: it affects your mood, energy

levels, physical appearance and overall well-being. It’s time to take

action, get inspired and be healthy!

Health can be a dull and dry topic, and it can be hard to understand.

With so many different diets out there it can all get a bit confusing.

I’m here to tell you that it’s easy-peasy to have a healthy, balanced

lifestyle without spending a truckload of money. This book is chock-

a-block full of health facts, some of my favourite recipes and simple

tips you can implement in your everyday life. Health can be fun and

super-simple!

Use this book as a tool to kick-start a healthy lifestyle, and by all

means, tailor it to your own tastebuds and feel free to put your own

slant on meal ideas and healthy hints.

Remember, if you’ve got any health concerns or you are reactive to

particular foods or if you’re just after that extra boost, make sure

you get in touch with your local health practitioner. There are some

amazing health experts out there.

Food is the key when it comes to having a healthy lifestyle; it’s just as

important as exercise and mental outlook. Set your goals, but make

sure you give yourself some time out. This will prevent you from

burning out and help keep you in a positive frame of mind.

A balanced lifestyle and a positive outlook have a massive impact on

our health … so be happy and you’ll glow!

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5

Avocados are a great source of good fats (which feed the brain), so here’s a

versatile dip for any occasion.

Ingredients

1 ripe avocadojuice of 1 lemon1 tablespoon olive oil sea salt and freshly ground pepperjuice of ½ limepinch of sumac (optional)avocado oil to drizzle (optional)35g pistachio kernels roasted and roughly chopped (optional); to roast, place on a baking tray, and cook in the oven at 180°C for 8 - 10 minutes, or until golden.

Method:

Peel and pip avocado, then roughly chop and crush with a fork until your

desired texture has been achieved. While you’re doing this, add salt, olive oil

and lemon juice.

To serve, dust with chopped roasted pistachio; add a dash of avocado oil

and lime juice and a sprinkling of sumac and pepper.

You can also use dried chilli.

Avacado & Pistachio Dip

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Ingredients

1 cup red quinoa wholegrain, rinsed6 roma tomatoes, finely diced100g baby spinach leaves, shredded ¼ Spanish onion, finely diced1 large beetroot, peeled and gratedjuice and zest of 1 lemondried cranberries, small handful1 tablespoon sunflower seeds1 tablespoon pepita pumpkin seedspinch sumac

Method:

Get one cup of red quinoa and cook the same way you would cook rice or

according to packet instructions. To do this, simply put your quinoa into a pot and

cover it with 1 ½ cups of water. As the quinoa grains cook, you’ll notice they look

like they grow little tails: this is completely normal! The quinoa gets to about triple

its original size. When it’s ready, the quinoa will look light and fluffy and there

shouldn’t be any leftover water. This cooking process takes me about 15 minutes,

with an additional 5 minutes needed to let the quinoa stand and fluff with a fork.

To decrease the cooking time, soak the quinoa beforehand. Add the tomatoes,

baby spinach, salad onion, grated beetroot, dried cranberries and sunflower

seeds. Toss and add agave dressing. Finish with a sprinkle of pepitas and sumac.

The best thing to do with this salad is use vegetables that you already have in

your kitchen. Not only do you get your favourite vegetables, but you save some

money and avoid wastage!

Quinoa Salad

Agave DressingIngredients:

juice of 1 small lemon3 tablespoon tamari (wheat free soy sauce)1 tablespoon agavesplash of apple cider vinegar

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BerriesBelieve it or not, berries are my all-time favourite food! Why? Because these

little gems provide your body with a whole wallop of nutrients! Throughout

history, they were used as a form of inoculation (a way of warding off

diseases). The antioxidants in berries prevent free-radical damage in the body

and therefore reduce inflammation, reduce the risk of chronic diseases and

promote heart protection. For me, the best bit about berries is that something

so tiny can have such a burst of flavour!

Homemade Organic Berry JamIngredients

3kg berries 2kg panela / rapadura sugar (unrefined sugar)4 tablespoons lemon juice

Method:

Wash berries, place rapadura in bowl and place in oven on low heat to warm for later. Place berries in a big pot. Add lemon juice. Put stove on a medium to high heat and start to warm the berries. Place rapadura in pot and mix through with berries. Sterilise jars by placing in oven. Put pot on high towards end of the cooking process, removing the discharge from the top of the mixture. To tell when the jam mixture is ready, place a small amount of liquid on a plate and if it dribbles down the side of the plate when holding vertically it needs to remain on heat until it gets thicker. Place jam in the now-sterilised jars and let cool.

Spread on organic sourdough toast. Also a great pressie idea!

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The best way to tackle weight loss is not by starving yourself. It’s about

eating nutritious food, listening to your body, exercising and, most

importantly, being in a positive frame of mind. There’s no point beating

yourself up about weight gain as there is often an underlying reason

for it. For example, emotional eating is very common. Serotonin is the

neurochemical in charge of our moods. When our serotonin is low,

we crave carbohydrates and sugar. Another factor can be that your

metabolism is slow and you’re not burning up the calories you’re putting

into your body.

Lifestyle factors:

Manage your stress: Studies reveal that stress causes adrenal exhaustion

and when you’re adrenals are taxed, you are more prone to weight gain

… especially around the gut!

Give yourself time out, especially when you’re on a cleanse. ‘Me’ time is

way more important than you think. Do something you love, be it yoga,

reading a book, going for a walk, or getting away for the weekend to

recharge the batteries!

Exercise each day: between 20 and 40 minutes. This speeds up your

metabolism and helps keep you regular. See sunlight: it activates

serotonin in the brain, which makes you happy.

Speeding up metabolism: If we speed up our metabolism we burn

calories at a higher rate. Here are the “thumbs up” for promoting weight

loss:

Weight Loss

14

BiophiliaBiophilia (bi-o-phil-i-a) refers to the healing power of nature. It’s so

easy to get caught up in the stress of our hectic and busy lives. Nature

can be the perfect solution: if you’re feeling a bit tense, stressed,

tired, anxious, unhappy or all of the above, then get out in nature, see

vegetation, smell the countryside, feel the sun! It could be as simple as

a walk on the beach or sitting in the park; or as extreme as climbing the

mountains of Peru. Get out there, let Mother Nature work her magic on

you and feel the difference!

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This pizza is a real winner, and can be tweaked to accommodate whatever

you’ve got in your fridge or pantry.

Ingredients

6 spelt pizza bases (or follow recipe)

Topping:2 punnets sliced Swiss brown mushrooms (small size) small bunch Italian parsley leaves, roughly chopped2 cloves garlic, peeled and diced (optional)350g grated mozzarella 90g pine nuts, roasted180g fetaa good glug of extra virgin olive oilsea salt and freshly ground pepper

Spelt base:2 cups wholemeal spelt flower¼ cup extra virgin olive oilSalt and pepper½ cup water (add water until you get right consistency)

Method:

Starting with the base, sprinkle a layer of spelt flour on the board. Then place

2 cups of spelt flour in a bowl. Make a little well in the middle of the flour and

add the olive oil and some of the water. Start folding the remaining liquids

into the flour; soon it will start to form dough. Add the salt, pepper and mixed

goodies (sun-dried tomatoes, olives and/or herbs). Knead it until you have a

nice doughy consistency.

Let the base sit while preparing the topping ingredients. When you’re ready,

get your dough, roll on the board with the aid of a rolling pin. Remember: you’ll

need to keep dusting your chopping board to keep the mixture from sticking.

Roll out the dough until you’ve got the shape and thickness you desire.

Mushroom, Feta & Pine-nutSpelt Pizza

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Ingredients

strawberries, 1 punnetraspberries, 1 punnetblueberries, 1 punnetblackberries, 1 punnethalf a watermelon, sliced into small cubeshalf a cantaloupe, sliced into small cubesjuice of 6 orangeshoney

Method:

Blend 1 punnet of raspberries until puréed (or mash with a fork). Then

simply combine all fruit in a large bowl and pour raspberry purée and

orange juice over the top. For added sweetness, drizzle honey to taste.

Ensure your ingredients are in season for the best flavour!

Berry Soup

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Your Manifestation Board

A manifestation board is a tool that helps make your dreams a reality. You

can write down your goals, find pictures that inspire you, words, poems or

sounds. Some people even write cheques for the amount of money they

want to make! It’s where you put all you want to achieve in one area. It’s

really important to set short, medium and long-term goals so you can clearly

see your progress and continual successes. Put it somewhere where you’ll

see it on a regular basis. That way you’re constantly being reminded of your

goals and dreams, which you are able to achieve with hard work, ambition,

dedication, drive and passion!

You are the master of your own destiny: if you can dream it, you can do it!

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Australia’s own bright and colourful Nutritionist

– Lola Berry – shares all her best tips, information

and over 30 mouth-watering recipes in one

easy-to-use resource.

Within these pages you’ll find detailed information

on a whole range of food ingredients, as well as

clear advice on how to easily implement them into

your everyday life.

Feel good from the inside out, boost your energy,

tackle tiredness, control your weight

and be inspired to love good food!