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Winter Greens

Our parents are right – eating more fruit and vegetables will help to keep you healthy and winter-bug free. Give these recipes that contain flu-fighting ingredients a try.

Winter Green #1: Pomegranates This leafy vegetable is high in potassium, vitamin E, folic acid and fibre, says Creed. It also has a high carotenoid content, phytosterols and phenolic acids, she explains, all of which are power-foods you can eat on a daily basis when you’re sick.

Spinach also contains chlorophyll, which helps build healthy qualities in your blood, adds Jenkins.

SPINACH AND WILD MUSHROOM QUICHE

Ingredients (For the base)
1 cup cashews
1/4 cup macadamia nuts
2 tbsp flax meal (ground flax seed)
1 clove crushed garlic
1 tbsp nutritional yeast
2 tsp olive oil
1/4 tsp salt
3 tbsp water
1 tbsp lemon juice

Directions
1. Grind all ingredients in a food processor until thoroughly mixed, leaving some texture to the nuts.
2. Press into plastic film lined individual tart cases*, so you have a thin crust. You will find that regularly dipping your fingers in a bowl of water helps with this.
3. Place bases onto a mesh dehydrator sheet and dehydrate at 46 degrees for two hours. They should now be firm enough to remove from the tart cases so you can continue to dehydrate them for a further 6 hours.

*Tart cases should be approximately 11cm wide and no than about 1cm high, to allow the mixture (details to follow) to dehydrate inside.

Ingredients and Directions (For the filling)
2c wild mushrooms (or substitute for any type of available mushroom)
1/2 tsp salt
1 tbsp lemon juice

4. Wash and roughly chop the mushrooms, then marinate them in the salt and lemon juice and set aside.

2 cups courgettes
1/4 cup water
1 1/2 cup cashews
1/4 cup white miso
2 tsp lemon juice
1/2 medium white onion
3 tbsp nutritional yeast
1/2 tsp salt

5. Blend all ingredients in a high-powered blender until smooth.

2 cups tightly-packed spinach
2 tbsp olive oil
1/4 tsp salt

6. Pulse spinach, olive oil and salt in a food processor for 10 to 20 seconds until broken down.
7. Drain the mushrooms from earlier and transfer them to a large bowl, along with the blended courgette mixture and spinach. Then mix in the following ingredients:
1/4 cup finely sliced spring onions
1 cup diced tomatoes
1 tbsp minced basil

8. Once thoroughly mixed, pour this mixture into the bases. You’ll need to slightly overfill the bases as the filling will reduce slightly in the dehydrator.
9. Dehydrate overnight and during the day, for anything up to 24 hours.
10. Remove from the dehydrator and decorate with slices of tomato and fresh basil sprigs. It’s also a good idea to brush the top of the quiche with a small amount of olive oil, to make them more appealing in their appearance.

Recipe courtesy of Russell James, The Raw Chef
Winter Green #2: Pears
Winter Green #3: Kiwi
Winter Green #4: Spinach
Winter Green #5: Sweet Potato
Winter Green #6: Apples
Winter Green #7: Cauliflower

Author: Lindi Brownell
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