The Wholesome Cook Companion

By Martyna Angell

The free companion to Martyna Angell's bestselling Wholesome Cook. Packed with additional tips and trips to complement the Wholesome Cook philosophy.

• Language: English
• Publisher: HarperCollins Publishers Australia
• Release date: Jan 1, 2016
• ISBN: 9781489206787

Martyna Angell

The Wholesome Cook was originally an immensely popular multi award-winning blog by Sydney-based health coach, recipe writer, stylist and photographer Martyna Angell. Martyna has a regular column in Nourish magazine, and has written recipes for several cookbooks, including Sarah Wilson's best-selling I Quit Sugar for Life. Her recipes are influenced by her Polish upbringing where wholefoods were the norm. She lives in Sydney with her family.

Book preview

CONTENTS

About this Companion Book…

The Simple Things I Love

Feeding a Family the Bioindividual Way

Equipment You Can’t Live Without

Additional Uses for Recipes

More Kitchen Tips!

Extended Glossary

Extended Index

ABOUT THIS COMPANION BOOK…

Think of this eBook as an extension of The Wholesome Cook cookbook: a collection of notes, tips and material that we just could not fit into the print book.

Sure, I could have packaged it all up in easy-to-find posts for the blog, but instead I decided to share those with you, exclusively, as a thank you for purchasing the book and for wanting to make the change to living a wholefood life.

I also wanted to include UK and US versions of the glossary, because familiar ingredients makes cooking real food that much easier.

Finally, the index has also been extended and now includes a breakdown by diet styles (dairy-free, egg-free, lactose-free, no sugar, nut-free, paleo, vegan and vegetarian), which you can store with your book for quick reference if there are certain foods you need to avoid. Clever, huh? All recipes are refined sugar-free and have a gluten-free option.

Plus …

I’d love to see what you cook up and how you enjoy the big book: from quiet moments with a cup of tea reading the pages to action shots from the kitchen … share them, tag them.

#TheWholesomeCookBook

THE SIMPLE THINGS I LOVE

One of the most valuable lessons I learnt during my time at the Institute for Integrative Nutrition, aside from respecting our bioindividuality of course, was the idea of primary foods. This is the idea that in order to live happy and fulfilled lives we also need to nourish other areas of our lives: personal relationships, work satisfaction and our spirituality – areas that make us happy and healthy in a more holistic way.

Here is a simple list of the things that make me happy – it’s nice to keep a list as a little reminder of the things to be grateful for.

1. Cooking with kids. It’s a wonderful opportunity to teach them about the merits and beauty of wholefood made from scratch. They have an amazing thirst for knowledge and you’d be surprised how keen they are to learn and share with others. Both my stepkids love cooking simple meals for their friends and talking about the healthier choices they make.

2. Eggs, because they are tasty, versatile and nutritious. They are also extremely good for eye health.

3. Brunches, because they often involve a sleep in, strong coffee, friends, good chats, an occasional indulgence and the aforementioned eggs.

4. Travel, cookbooks and blogging, because they widen my culinary horizons. They can inspire and rejuvenate your thirst for adventure and hunger for good wholesome food.

5. Sourdough, rye especially, because it’s chewy, more-ish and agrees with my gut.

6. My family, because they inspire, support and encourage – no matter what.

7. A quote from best-selling author Sally Edwards: ‘If we’re not willing to settle for junk living, we certainly shouldn’t settle for junk food’. Such a simple but powerful thought.

8. Long walks with Kasha, our Jack Russell terrier, exploring the bush and the beach.

9. Homemade pickles and good fish, often together, because they are tasty and real.

10. Making new friends and being kind and generous to the ones we’ve met already.

Happy wholesome cooking!

Marty x

FIND OUT MORE

FEEDING A FAMILY THE BIOINDIVIDUAL WAY

You might be wondering how on earth I feed a family of four (or however many mouths you have) the bioindividual way. It’s pretty simple, let me elaborate and give you a few real-life examples.

The Way I Eat: Martyna

I eat three to four satisfying meals a day most of the time and keep snacking to a minimum. Having said that, every now and again I like a square of dark chocolate or to indulge in a slice of homemade cake or a cookie.

My point of difference lies in the timing of those meals. I start my day at around 6.30 am with a small wholefood smoothie, about a cupful, after a morning walk with the dog.

At around 10 am I have my breakfast which generally involves eggs with veggies or yoghurt with berries or some type of porridge with various bits (see pages 100–101).

Lunch is around 2 pm and is the main meal for me. It’s a habit learnt in Poland where the main meal of the day is consumed between 2 and 3 pm. This is usually a big salad of sorts, leftovers from the family dinner the night before or a piece of grilled fish with some greens.

My last meal of the day is around 5 pm and it’s a small supper. Sometimes it consists of grazing on food I’m prepping for the family’s main meal. Sometimes it’s simply a