The Wholesome Cook: Recipes For Life's Seasons

By Martyna Angell

Real food to nourish you, no matter your age or stage in life.

Have you noticed that as you moved from childhood through the teenage years and into adulthood your food tastes changed? How what used to work for you food–wise as a 30–something, no longer works for you as you near retirement? That you can't eat the same dishes as your friend and feel good? That your energy levels are lacking or your digestion is just not the same?

Like the calendar year, the body has its seasons and no one understands this better than Martyna Angell, author of the bestselling book The Wholesome Cook and the popular and award–winning blog of the same name. In her new book The Wholesome Cook: Recipes for Life's Seasons, Martyna focuses on bio–individualism – the recognition that we are all a little different – and offers 180 endlessly flexible recipes that can be adapted to support your individual health and well–being, no matter your age or stage of life.

All recipes emphasise seasonal wholefoods and the strong focus on fresh fruit and vegetables will inspire you to prepare them in new and exciting ways every meal time. All recipes are refined sugar–free and can easily be made gluten–free (perfect for coeliacs). Many cater to dairy–free, nut–free, egg–free, lactose–free, paleo, vegan and vegetarian diets. Every recipe is also tagged to show you the healthiest options for babies, children, teenagers, and men and women at various stages of life, so you know how to best nourish your body through the different seasons in life. These recipes offer delicious options that allow you to tune in to your body's needs quickly and effortlessly, making this book perfect for singles, families and people of older age, too. Twenty of Martyna's friends from the wellness world offer their favourite healthy recipes in this book as well.

Recipes for Life's Seasons is not just a cookbook, it's a guide to a creative approach to food and offers you the healthy balanced nourishment and real enjoyment that sharing delicious food brings.

• Language: English
• Publisher: HarperCollins Publishers Australia
• Release date: Mar 1, 2018
• ISBN: 9781489251220

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

The Wholesome Cook

Recipes For Life’s Seasons

Real food to nourish you, no matter your age or stage in life

Martyna Angell

HQ Logo

www.harlequinbooks.com.au

Contents

A thank you to contributors

About the author

Eating for life’s seasons

Feeding the very young (0-1)

Nourishing older children (1–12)

Nurturing teens and young adults (13–19)

Sustaining adults (20–60)

Fuelling old age (60+)

Good gut health

Microbiome

Probiotic and prebiotic-rich foods

Digestive enzymes

Recipe dietary categories explained

Cook’s notes

Conversion chart

Recipes

Basics

Seeded Dukkah Flatbread

Real Food Dressing 3 Ways

‘Cheezy’ Chipotle Nut Spread

Plum and Prune Jam

Walnut Pesto 2 Ways

Whipped Hummus 3 Ways

Black Bean, Olive and Miso Tapenade

Kimchi

Egg-free Mayo

Milk Kefir

Cultured Butter 4 Ways

Coconut Frosting 5 Ways

Apricot and Almond Cheese Log

Simple Farm Cheese

Teff, Olive Oil and Herb Crackers

‘Cheezy’ Thyme and Sesame Seed Grissini

Roasted Broccoli and Hazelnut Dip

Veggieful Pasta Sauce

Homemade Breadcrumbs

Flax or Chia Egg

Dumpling Skins

Breakfasts, brunches and drinks

Whipped Banana, Cacao and Peanut Butter Spread

Green Porridge Smoothie Bowl with Pink Grapefruit

Toasted Seeds Breakfast Bowl

French Toast with Coconut Yoghurt and Redcurrants

Savoury Fridge Surprise Porridge

Veggieful Asian-style Omelette with Herbs

Noodly Baked Eggs

Ham, Leek and Egg Galette

Bacon and Egg Muffins

Mexican Eggs

Tomato Fried Eggs

Sandwich Toppers

Smashed Peas, Broadbeans and Avocado on Toast

Natural Dyed Eggs with Mayo and Herbs

Mixed Mushroom Bruschetta

Eggs and Prosciutto-wrapped Asparagus Soldiers

Golden Teff Crepes

Yoghurt Waffles

Savoury Tahini Muffins

Turmeric Latte

Breakfast Tea Punch

Rhubarb Drinking Compote

Fruit-infused Water

Digestive and Lactation Tea

Pineapple and Mint Mojitos

Soups, salads and sides

Cauliflower and White Bean Vichyssoise

French Onion Soup

Fermented Pickle Soup

Fennel and Other Greens Soup with Cheesy Croutons

Porcini Mushroom Broth

Cabbage and Sauerkraut Soup

Watermelon Gazpacho

Heirloom Tomato and Buffalo Yoghurt Salad

Loaded Root Veg Chips with Eggplant Sauce

Supercharged Caesar Salad

Watermelon and Warm Haloumi Salad

Turmeric Pear Waldorf Bowl

Celeriac and Apple Slaw

Spinach and Sun-dried Tomato Salad with Raspberry Dressing

Fermented Turmeric Cauliflower

Mizeria

Chinese Cabbage and Hemp Seed Slaw

Sautéed Turmeric Zucchini

Maple, Peanut and Turmeric Carrot Chippies

Creamed Corn, Kale and Wood Ear Mushroom Salad

Kohlrabi and Radish Slaw

Roast Jacket Potatoes

Crispy Roasted Brussels Sprouts

Red Cabbage and Grape Salad

Celeriac Mash

Grated Beetroot Salad

Maple-roasted Cabbage

Plant-based mains

Broccolini with Poached Eggs and Crumbs

Dumplings 4 Ways

Cauliflower and Red Lentil Curry

Kale, Broccoli and Mushroom Pizza

Nourishing Nachos

Grilled Cos Lettuce with Garlic Lime Cream

Bean and Lentil Enchiladas

Greens and Herbed Cheese Tart

Rainbow Veggie Patties

Pumpkin Quinotto with Wild Mushrooms and Sage

Arancini with Chia Seeds

Berry, Farm Cheese and Cream Pasta

Rainbow Gnudi with Sage Butter

Lentil, Chickpea and Cashew Loaf

Roasted Cauliflower Parmigiana

Beetroot and Fennel Risotto

Twice-cooked Gnocchi

Stir-fried Pine Mushrooms with Snake Beans

Quinoa and Tempeh San Choy Bau

Spiced Tempeh Gado Gado Bowl

Split Pea and Vegetable Pies

Sweet Potato Hot Dogs with The Lot

Sweet Potato and Quinoa Balls with Zoodles

Eggplant and Millet Salad with Orange and Ginger Dressing

Fish, seafood and meat mains

Twice-cooked Octopus

Poke Bowl

Poached Fish in Broth Jelly

Savoury Egg and Tuna Fishcakes

Green Tea, Salmon and Miso Broth

Sweet Potato and Salmon Fingers

Stir-fried Quinoa-Rice with Pineapple and Prawns

Blackened Okra with Garlic Prawns

Miso-grilled Fish with Black Bean Noodles

Poached Chicken and Kaffir Lime Salad

Oven-baked Chicken Kiev

Cheesy Chicken and Corn Frittata

Colourful Chicken with Black Bean Noodles

Chicken Cacciatore Our Way

Gingery Pork Rissole Bites

Pork, Lime and Papaya Tacos

7-hour Red Peppercorn Lamb Leg

Moroccan Lamb Salad with Chermoula

Pho Salad Bowl

Black Pepper Beef and Noodle Stir-fry

Pepper and Mushroom Sausage Pasta

Red Curry Spag Bol

Slow-cooked Beef Goulash

Sweets

Blueberries and Cream Protein Jelly

Yoghurt, Spiced Pear and Rhubarb Slice

Black Bean Chocolate Ganache Cake

Chocolate Chip Banana Split Cookies

Chewy Chestnut and Cacao Nib Cookies

Green Celebration Layer Cake

Hot Cross Bun Truffles

Passionfruit, Mango and Lime Cauliflower Ice-cream Cakes

Fig, Blackberry and Frangipane Danish

Instant Rice Pudding with Grilled Peaches

Chestnut and Choc Chip Muffins

Perfect Chocolate Lava Cakes

Choc-Vanilla Fridge ’Mallows

Lemon, Matcha and Macadamia Madeleines

Chewy Coconut Bites

Pineapple Gingerbread Crumble

Buttery Stewed Winter Fruit

Coconut Protein Vienetta

Choc-Hazelnut Fudgsicles

Porridge, Coconut and Banana Ice Cream

Dried Salted Cinnamon Pineapple Rings

Glossary

Digital shopping list and companion ebook

Contributors

Acknowledgements

Index

A thank you to contributors

This book is all about community: friends, family and neighbours who look after each other. It seems appropriate, then, that I have invited twenty-one friends and colleagues from another community, the wellness community, to share their favourite recipes with you in this book. Sharing recipes, information and advice are generous acts, and I am surrounded by generous people. I hope you enjoy their recipes as much as I do. If you would like to know more about any of the contributors, you can find their biographies at the back of the book.

Martyna

About the author

Polish-born health coach, blogger and cook-book author MARTYNA ANGELL is passionate about living the real food life and encouraging generations of home cooks to do the same. She is one of Australia’s most popular and well-respected food bloggers. Her stunning website, The Wholesome Cook, has helped thousands of Australians change the way they think about food and live a healthier life as they cook her delicious recipes.

Recognising that everyone is different and no single diet fits everyone is the basis of Martyna’s food philosophy. As such, Martyna’s website and cookbooks offer a mix of modern yet uncomplicated wholefood recipes and reinvented junk food classics with a focus on health and dietary flexibility.

Martyna is a regular wholefood columnist for the Australian Nourish magazine and her work is consistently featured in various media in Australia and abroad.

You can find Martyna on:

@wholesomecook

/wholesomecook

www.wholesome-cook.com

Important note: While this book is intended as a general information resource it is not a substitute for advice, diagnosis or treatment by a qualified medical practitioner. It is not meant to cover all possible precautions, drug interactions, circumstances or adverse effects. You should seek prompt medical care for any health issues and consult your doctor before using alternative therapies or making a change to your regimen. Any views or opinions expressed in this book by the author are their own. The author and publisher cannot be held responsible for any claim or action that may arise from reliance on the information contained in this book.

Eating for life’s seasons

In my first cookbook, The Wholesome Cook, I explained the notion of bio-individuality as eating the best food for your body, because we are all different and no single food fits everyone in the same way. In this book, I have not moved away from this idea; in fact, I have added another layer. All recipes continue to be refined sugar free and all are (or come with) a gluten-free (coeliac-aware) option. Others come with paleo, FODMAP-friendly, vegan, vegetarian, dairy-free, nut-free and egg-free options wherever the recipe allows.

The added layer comes from my growing awareness that we need different foods at different stages of life: life’s seasons. I wanted to take a closer look at how these different stages in life affect the kind of food our bodies need to be properly nourished, healthy and thriving.

This book offers advice and recipes on how to sustain the body through babyhood, childhood and adolescence, the prime of adulthood (including pregnancy and breastfeeding), andropause and menopause, then old age. Perhaps it is useful to think of these different stages in life as corresponding to nature: spring is about new beginnings and new life; summer heralds the growth and adventures reminiscent of older children and teens; autumn is all about the best ways to sustain adults through big life changes; and the onset of winter necessitates support for the slowing digestive systems of those in their older years.

No matter your life’s season, the consensus is that the modern Western diet can always benefit from extra vegetables. Not just for our health but also for the benefit of the environment. As such, the main focal point of the recipes, even desserts, is on plant-based food sources. I’ve also catered for those of you who thrive on some animal-based protein, with recipes that include fish, seafood, meat and eggs if you feel that is what your body needs, supplemented with wholegrains, legumes, nuts and seeds. Rather than be swayed by popular opinion or marketing hype surrounding diets and dietary trends, I suggest listening to your body. This is especially true if you suffer from a medical condition. Please, always be guided first and foremost by advice from your healthcare professional. Additionally, terms like moderation, excess and adequate intake are subjective and can mean different things to different people, ideas which I explore in the chapters that follow.

No matter your life’s season, the consensus is that the modern Western diet can always benefit from extra vegetables.

Feeding the very young (0-1 years)

Babies grow and develop rapidly in the first 12 months of life and proper nutrients – vitamins, minerals and macronutrients – are essential to healthy development and growth. Both breastmilk and formula can provide exclusive nourishment for the first 6 months of a baby’s life.

From a clinical and nutritional point of view, breastmilk is the best source of nutrients for newborns and infants because of its natural complexity and completeness, the bio-availability of micronutrients within it and because of its nutritional adaptability and ‘live’ cultures. Breastmilk is a valuable source of bacterial stimuli transferred from the mother.

However, there are many factors that can affect a mother’s ability to breastfeed or the baby’s ability to be breastfed. Formula nowadays is nutritionally balanced and there are many different kinds to suit different needs: simply choose the option that’s best for your baby. While not as complex and ‘live’ as breastmilk, formula feeding should never be discounted as a viable option.

Generally, paediatricians agree that by 6 months of age, but not before 4 months, an infant’s digestive and immune systems are developed enough to handle solid foods, even if breastmilk or formula still form the largest part of the daily menu. From around 9 months, provided the infant is getting calcium from other sources, breastmilk or formula feeds can start to be decreased to two or three a day.

When introducing solid foods to your baby, the idea is to encourage positive experiences by offering a range of foods from early on which will become a part of a varied daily menu. Traditionally, an infant’s first solid foods are spoon-fed purees. A new school of thought, referred to as baby-led weaning, suggests starting babies on soft finger foods. Some good examples in this book would be Sautéed Turmeric Zucchini, Savoury Egg and Tuna Fishcakes and Cheesy Chicken and Corn Frittata. (Always supervise your infant at mealtimes, especially when offering finger foods. Chewed off pieces of food can quickly become a choking hazard.)

Start introducing solids gradually. Staggering the introduction of different food groups can be beneficial in pinpointing any potential reactions, based on family history and observations of how the foods may affect the infant.

Try to start with organic wholefoods as they are best for avoiding pesticide residues, additives, preservatives and antibiotic residues. Avoid snacks containing added sugar or fruit juice concentrate.

Water, formula and breastmilk are best for keeping infants and toddlers hydrated. Even though it may seem like a good idea, avoid giving infants sweetened or flavoured milk and fruit juices of any kind, even if diluted, especially at night time, as these can increase their chances of dental issues in the future and cause sugar addiction from an early age.

Adequate water intake also helps the development of body systems and alleviates symptoms of constipation, which can be associated with the introduction of solids, especially if you give your baby rice cereal. The current guidelines recommend that infants continue with breastmilk or formula supplementation up to 12 months of age.

Purees

As your baby’s food skills develop, purees can become progressively more chunky. Gagging is one of the most common signs that your baby is not yet ready for chunkier textures, so mash the food a little more and give your baby a few days before trying again.

• Cooked fruit purees are best for babies aged 4–6 months. Try stewed apples, pears or blueberries.

• Raw fruit like banana – a great first raw fruit – can be enjoyed mashed in small quantities from 4 months on. Kiwi, strawberries and oranges can cause digestive upset in some babies, so keep them until after 6 months and watch out for symptoms. Offer small amounts (about ¼ cup) as part of one and later two meals a day.

• Steamed veggies pureed with a little butter or olive oil, such as carrots, sweet potato, pumpkin, parsnip, spinach, zucchini – or a mixture of all.

• Cereals and grains. Babies can try wholegrain rice cereal from 4 months, wheat semolina cooked in water from 5 months, oats from 6 months and quinoa, buckwheat and barley from around 8 months.

• Nuts and nut butters can be added to any of the above foods once you are certain that neither the primary food nor the specific nuts cause a reaction.

• Egg yolks are easier to digest than egg whites and can be provided as first food. Many infants are only able to start digesting whites from around 10 months. It is recommended to serve thoroughly cooked eggs to babies because of the risk of salmonella infection.

• Meat and fish can be introduced from 5 months in small doses of about 10–20 grams once a day. Poached meat and fish are best and should be served pureed, with veggies. Also add bone broths and stocks to vegetable purees. Some mild meats include chicken, veal, rabbit and any type of low-mercury fish. Increase the amount of fish and meat with age – a 12-month-old is able to take anywhere up to 50–60 grams per day.

• Dairy as a substitute for breastmilk or formula should only be introduced around the child’s first birthday. However, small amounts of full-fat milk, yoghurt, quark and ricotta can be added from 6 months, starting with about a tablespoon a day and increasing to about ½ cup by their first birthday.

Nourishing older children (1-12)

Although growth and weight gain slows down in the 1 to 12-year age group when compared to the first year of life, nutrient-dense real foods should form the largest part of a child’s diet as their micronutrient (vitamin and mineral) needs are very high during this time. This is also the time when children develop habits around what they eat and how they eat it. Hopefully, understanding this will help you empower them to build a strong real-food foundation that will have a positive life-long effect on their health and their relationship with food.

Astonishingly, children’s requirements for many nutrients are higher than that for adults when compared per kilo of body weight. Vitamin C, iron, calcium and zinc are essential to healthy growth and development.

One of the best sources of zinc, vitamin B12 and bio-available (so more easily absorbed) haem iron is meat, so children who have vegetarian or vegan diets might need to be supplemented. (Consult a health professional when considering supplements of any kind.) This is also because phytate, natural chemical compounds found in many cereal grains and legumes which often form a big part of a vegetarian diet, can reduce the bio-availability of zinc from other food sources. Zinc and iron are essential for growth, immune function and brain development.

Fat continues to be an important part of a balanced diet for this age group, as it plays a role in provision of energy, organ and system maturation and maintenance of a healthy immune function. This does not mean fried fast foods either. Instead, opt for full-fat dairy products which also provide children with calcium, and don’t be afraid to add butter, coconut or extra virgin olive oil to dishes – these will also help with the absorption of micronutrients, such as fat-soluble vitamins A, D, E and K.

If all of this is confusing, a varied diet rich in real food consisting of a good mixture of at least 3–4 daily servings of vegetables and 1–2 servings of fruit, as well as quality meat, fish, eggs, dairy, legumes and grains (if they are able to have these) will be more likely to meet a growing child’s dietary needs, providing sufficient intake of nutrients, while ensuring they go into the teenage years with a broad palate and taste for real food.

Mealtime habits and rituals

Toddlers and early school-age children begin to develop food habits, which are likely to stay with them for life. Introduce them to a wide variety of foods from early on – most recipes in this book are perfect. And remember that children will copy and live by the food choices, levels of activity and attitudes toward food that they learn from you.

Create family mealtime rituals with your children. It is a great time to continue or to start instilling in them the importance of family mealtimes where food is shared in a social setting, away from distractions.

It may involve having them help toss a salad with their hands and they just may be more eager to eat something they’ve made themselves. If they are a little older, ask for their help in setting the table.

I understand that it may not always be possible to eat dinner together, but breakfast can be just as special a family time. Take the time to chat about your day, savour the food and enjoy the moments as a family. Try to serve one or two dishes from the middle of the table as this may encourage children to try some for themselves.

During this stage, children will also begin to notice foods that are specifically marketed at them. Often these over-processed foods are laced with added sugars (this includes natural sweeteners such as honey, maple or rice syrup, fruit juice concentrates and artificial sweeteners), artificial colours, flavours and preservatives.

Try to keep packaged foods to a minimum, but don’t be completely prohibitive – extremes are not healthy and they can impair your child’s ability to develop a balanced relationship with food, increasing the risk of developing eating disorders (see page 13) which can ultimately lead to under-consumption of vitamins, minerals, fibre and essential fats, producing severe nutrient deficiencies and development of disease.

The fussy or low eater

While it is important to introduce your children to a wide variety of foods from early on, it is just as important to be mindful of their individual needs, intolerances, likes and dislikes. One of the reasons why children may become fussy eaters is because learning to eat is a highly sensory experience: there are many colours, textures, temperatures and flavours, often in a single dish, not to mention on