Recipes

We have selected a number of healthy recipes from the Living Valley kitchen for you to try at home.

Cultured Food

Making Whey

Most people are familiar with the old nursery rhyme, “Little Miss Muffet,” who was eating her curds and whey. This type of cheese is similar to cottage cheese and made by allowing raw, unpasteurised milk to sour and naturally separate into curds and whey.

Method:

Place two litres of raw, unpasteurised milk in a clean glass jar and allow it to stand at room temperature 1-4 days until it separates. Good quality plain yoghurt can be used instead and does not require the souring process. Line a large strainer set over a bowl with a clean dishtowel or cheese cloth. Pour in the separated milk or yoghurt. Cover and let stand at room temperature for several hours (longer for yoghurt). The whey will run into the bowl and the milk solids will stay in the cloth. Tie up the cloth with the milk solids inside, being careful not to squeeze. Tie this little sack to a wooden spoon placed across the top of a container so that more whey can drip out. When the bag stops dripping, the milk solids (curds) are ready. Store in a covered glass container in the fridge. Keeps for about one month. Store the whey in a clay or crock jar and refrigerate. It will keep for about six months. Use it in the making of lacto-fermented vegetables, fruits and condiments.

Sauerkraut

Ingredients:

• 1 medium cabbage, cored and shredded
• 1 tablespoon caraway seeds
• 1 tablespoon sea salt
• 4 tablespoons whey (or an additional Tbs of salt)

Method:

Mix all ingredients in a bowl and pound with a wooden pounder or food hammer for ten minutes to release juices. Place in a one litre, wide mouth crock jar and press down firmly with pounder until juices come to the top of the cabbage. The top of the cabbage should be at least 3cm below the top of the jar. Cover tightly and keep at room temperature for three days before transferring to cold storage. May be eaten immediately, but improves with age.

Ginger Carrots

Ingredients:

• 4 cups of grated carrots, tightly packed
• 1 tablespoon freshly grated ginger root
• 1 tablespoon sea salt
• 4 tablespoons whey (or an additional Tbs of salt)

Method:

Mix all ingredients in a bowl and pound with a wooden pounder or food hammer to release juices. Place in a one litre, wide mouth crock jar and press down firmly with a pounder until juices cover the carrots. Leave 3cm between the top of the carrots and the top of the jar. Cover tightly and leave at room temperature for three days before transferring to cold storage. The taste is delicious. Ginger carrots go well with rich foods and spicy meats, while providing a regenerating effect in the digestive system.

Mucosa Rebuilder Butter

Ingredients:

• 250 gm Organic Butter
• 1 cup Living Valley Coconut Oil
• 1 sachet Healthy Fibre Plus
• 1 Tbs Raw Honey

Method:

Soften Butter. Blend all ingredients thoroughly.
Store in fridge in glass jar. May need a stir after the first hour to avoid sedimentation.

Serving Suggestion:

Eat 2 Tbs with each meal on first two days. Then 1 Tbs daily for next two days. Then 1 tsp daily for maintenance.

Greek Moussaka

Ingredients:

• 3 medium eggplants, thick sliced
• 1/2 cup (60ml) olive oil
• 1 onion and 4 tomatoes, finely chopped
• 2 garlic cloves, crushed
• 750gr organic lamb mince or 4 cups cooked lentils
• 2 Tbs chopped oregano
• 1/2 tsp Celtic sea salt

Cheese Sauce:

• 60g butter and 20ml olive oil
• 1 cup cashews and 2 cups water
• 3 organic eggs, lightly beaten
• 1/2 cup (40g) grated parmesan
• pinch grated nutmeg
• cayenne pepper (optional) and salt

Method:

1. Preheat grill to high. Brush both sides of eggplant slices with olive oil and cook for 3 minutes each side, until golden. Set aside.

2. Preheat oven to 180°C. Sauté tomato, onion and garlic in 30ml olive oil for 5 mins until soft. Increase heat to high and add mince or lentils. Cook for 5 minutes until brown. Add oregano and season to taste. Simmer for 15 minutes, stirring occasionally, until sauce thickens.

3. Make Cheese Sauce. Melt butter and 20ml olive oil in a pan on low. Blend cashews in water and stir into pan. Add salt. Stir until thickened on medium heat. Remove from heat. Allow to cool a little, then whisk in eggs, parmesan and nutmeg. Add cayenne.

4. Lay one-third of eggplant in baking dish. Top with half the mince or lentil mixture. Repeat layers and top with remaining eggplant. Spoon over Cheese Sauce and bake 45 mins until golden. Serve hot with steamed, buttered vegetables.

Thai Cucumber Salad with Cashew Nuts & Chilli

Serves 4 – 6

Ingredients:

• 3 medium cucumbers
• 2 Tbs apple cider vinegar (or lemon juice)
• 2 tsp palm sugar or honey
• 2 tsp (or to taste) Living Valley Cayenne Pepper
• 12 French Shallots, chopped
• 1/2 cup fresh coriander leaves, roughly chopped
• 1 cup roasted cashews, coarsely chopped
• 2 Tbs crisp fried garlic
• 1 1/2 tsp Celtic salt

Method:

Combine ingredients together to create a delicious Summer Salad.

Coconut Pancakes

Ingredients:

• 5 egg whites
• Butter
• Desiccated coconut

Method:

Beat egg whites until they are stiff. Add enough desiccated coconut until the mixture is firm. Take spoonfuls of the mixture and cook in a frypan with melted butter. Fry on both sides flattening the mixture as it cooks. They can be eaten with fresh berries and cream or butter.

Variation:

Add beaten egg yolks and a little almond meal to the stiff egg whites to make a firmer pancake. This variation tends to be a little more satisfying. It can also be eaten cold later. Without the egg yolks, the original recipe needs to be eaten straight away.