Super Food Recipes from our Fan Food Fair

Tatiana’s Recipes

Lentil Burgers


250g black, green or brown lentils, soaked overnight

100g cooked brown rice

75g sunflower seeds

1 tablespoon tomato puree

2 teaspoons soy sauce

2 gloves of garlic

1 teaspoon onion powder

¬Ĺ teaspoon smoked paprika

¬Ĺ teaspoon salt and pepper

¬ľ teaspoon chili powder



  • Place lentils (drained well) cooked rice, sunflower seeds, tomato puree and all spices in the food processor and pulse repeatedly until well combined.
  • Make burger size shapes and fry in a pan for approx. 4-5 mins on each side

Millet Salad


200g Millet

1 teaspoon stock

Pear and Walnut Millet

100g Walnut, toasted (10mins in the oven at 160C)

2 ripe pears

Handful of fresh spinach or rocket

Tomato and Sweetcorn

2 Tomatoes

1 glass of sweetcorn

75g pumpkin seeds, toasted (10mins in the oven at 180 C)

Handful of fresh spinach or rocket


2 tablespoon Extra virgin Olive oil

2 teaspoon lemon juice

2 teaspoon maple syrup

2 teaspoon wholegrain mustard

1 small garlic clove, crushed & finely chopped

Sea salt & black pepper, to taste


  • Cook the millet in 400ml of water and add a tsp of vegan stock, cook until all water has been absorbed and the millet has become soft (add more water if needed)
  • Let the millet cool down and mix with the preferred salad ingredients.

Gluten free Apple crumble


150g white rice flour

100g buckwheat flour

100g butter

80g caster sugar

1 large egg


Mix the butter with the sugar first, then add the egg and mix again until it looks like scrambled eggs. Add the flour and mix with your hands, let it cool in the fridge for 30mins.

Knead the dough and roll it. Put it as the base of the baking form.



2 ‚Äď 3 sweet apples

1 teaspoon of cinnamon

Cut the apples into small pieces and add the cinnamon, then put the mixture on top of the Pastry.


100g buckwheat flour

50g caster sugar

50g butter

Put all the above ingredients into a bowl and mix with your fingertips until the mixture looks like breadcrumbs. Then put the mixture on top of the apples and bake in the preheated oven.


Oliver McCabe РFuelFood Cook Book Author 

Here are his delicious recipes:

Magical Moroccan Warming Veggie Stew (one pot wonder)

Recipe by Oliver McCabe

Serves 5/6

Vegan Allergen Free

Contains celery


1 tablespoon True Natural Goodness organic

extra virgin coconut oil

1 large onion, chopped

1 large carrot, chopped

400g of chopped peeled boiled sweet potato

2 garlic cloves, chopped

100g baby spinach

1 tablespoon paprika

2 teaspoons ground cumin

1 & 1/2 teaspoons True Natural Goodness

Organic Ceylon ground cinnamon

250ml homemade Vegetable stock

150g pitted Kalamata olives halved

100g golden raisins

400g can organic chickpeas, drained

1/2 cup chopped fresh coriander

1 teaspoon grated lemon peel

1 tablespoon of coconut chips


  1. Heat 1 tablespoon of oil in a large saucepan over medium-high heat.
  2. Add onion, carrot and garlic to pan. Cook until vegetables are soft, stirring frequently,

about 10 minutes.

  1. Add spices and squash and spinach; stir 1 minute, Add broth, olives, raisins, chickpeas and

coriander; bring to boil. Simmer on a very low heat for 40 minutes.

  1. Add lemon peel. Remove pot from heat and let rest for 20 minutes.  Serve with cooked

couscous, boiled potatoes or quinoa and top with fresh coriander and coconut chips.

Classic Christmas Hummus

recipe by Oliver McCabe

Makes 250g

Vegan, Gluten, Dairy, Sugar and Nut Free

When making your own hummus from scratch, it’s always best to use dried beans that you soak overnight. This leads to a creamier, more wholesome hummus that you’ll love making again and again.

A good source of calcium, plant protein, essential fats, dietary fibre and vitamin C. Low GL.


400g dried chickpeas or organic chick peas drained

5 tablespoons dark tahini paste

3 tablespoons freshly squeezed lemon juice

2 tablespoons extra virgin olive oil

1 teaspoon smoked paprika

1 teaspoon tamari

Pinch of Himalayan fine rock salt


Soak the dried chickpeas overnight in plenty of water in an airtight container in a moderately temperate place. The following day, drain the chickpeas and rinse thoroughly. Place in a large saucepan, cover with three times their volume of cold water and bring to a boil, then reduce to a simmer and cook for 1 hour, until tender. Drain and add to a blender with all the remaining ingredients. Blend together, adding water as needed to reach your desired consistency. You will probably need to stop the blender several times to scrape down the sides. Add more smoked paprika, salt, lemon juice or tahini to taste. Transfer to an airtight container or a glass jar, cover and refrigerate for several hours before serving. This hummus will last for up to five days in the fridge.


Persian Spiced Buckwheat, Cranberries and Feta Salad

Recipe by Oliver McCabe

Serves 6. Vegetarian allergen free


1 cup Organic Buckwheat grain

4 cups water

3 Tbsp pomegranate molasses

1 tsp True Natural Goodness Irish honey

4 Tbsp of extra virgin olive oil

Sea salt and fresh black pepper, to taste

¬ľ tsp of True Natural Goodness Organic Turmeric

¬ľ tsp of True Natural Goodness Organic Cinnamon

100g of organic cooked butter beans

1/2 cup cucumber, diced

1 cup dried True Natural Goodness cranberries

1/2 cup feta cheese, crumbled

Bunch of Rocket leaves

True Natural Good shelled hemp seeds for sprinkling on prepped salad


Rinse and drain the buckwheat. Place in a saucepan, bring to a boil, cover and simmer for 25 minutes, checking frequently, until it tastes chewy but cooked all the way through. While the grain is cooking, combine the pomegranate molasses, honey and olive oil in a small jar with a tight-fitting lid. Add salt and pepper to taste. Shake the jar to emulsify the dressing, and set aside. When the Buckwheat is cooked (it will be chewy, not mushy), drain and add it to a mixing bowl with the cucumber, cranberries, beans and dressing. Toss well to combine. At the last moment before serving, add the cheese, toss lightly, and serve with rocket leaves mixed through.

Spice it up

Let’s add some spice and why am I craving this?

I hope you enjoyed our Italian farmer and his passion for growing food full of vitality. And I will continue on a culinary journey with you for the next while to add some flavour to our lives. Let’s explore some herbs and spices, what their cravings may mean and how to use them in simple but tasty ways.

What made me think about this topic was the strong craving for mustard and horseradish I’ve been having for a few weeks. I did a bit of research on it, as you do as a nerd, and found it really fascinating. Let me tell you in a little video which you can watch HERE And come back!

Did that make your mouth water? As mentioned, here is a recipe you can try for yourself: I think, simple is best. And Jamie Oliver has just that. Here you go:

All you need is organic (of course) mustard seeds, organic cider vinegar, white wine if you wish, some salt and optional extras in time to come. 
Click on this link.

I’d be delighted to hear about your attempt or any other culinary suggestions you may have. 

¬†For¬†today that‚Äôs it from¬†me. Hope you’re enjoying our little chats. Always happy to hear from you and get some feedback. Love you – bye¬†

I travelled to Italy for you to meet this nice man

Is it a philosophy ? Or should we have more of this kind of farming.

I did a little travelling since we spoke last . Went to Italy with one of my aromatherapy suppliers and one day we went on a field trip to a distillery and Demeter farm in the Piemont region.

Meet Marco Marco Video 1 and Marco Video 2,second generation owner who produces essential oils using his state of the art steam distillery. Plant materials are delivered on a daily basis during the summer season and distilled off instantly. 

You can see that we were invited to lend a hand filling the steel containers with plant materials, in this case it was thyme. Next to us is another batch awaiting distillation. A batch of precious Melissa officinalis aka Lemonbalm. Very little yield of essential oil is obtained from this plant. It also composts very quickly and therefore requires pretty instant processing. Seeing these processes makes us understand the price of those products on shop shelves. Immense amount of work with very little yield but fantastic benefits for the end user. If quality is of importance to you that is. 

Please click the ‘Marco Video’ links above to watch videos I took of Marco describing some of the farm processes. It takes a little effort to listen as he has a wonderfully strong Italian accent. But I think you will enjoy it. In the second video he refers to why moon cycles are so important in Demeter farming. Makes sense I think.

Feel free to check in with me if you¬†have any questions about it. I’d love to have a chat with you.

Here’s a little reminder I shared with you in my last mail about the principles of biodynamic farming:

Demeter farmers consider their farms as living, unique organisms. Each organ needs the others. Each part serves the whole. Human beings, plants, animals and soil work together.
The requirement of keeping cattle on the farm has been eased a little as it is truly difficult for small farmers to look after cattle as well as fulfilling the other requirements. The soil however still needs to be “injected” with the specific biodynamic preparations.¬†

It is truly a philosophy of its own. But wouldn’t it be nice to see more of it applied?

And why do the cows get to keep their horns? Demeter farmers respect the innate being of the animal. This enables the creatures to express their instinctive behaviour. Part of this are their horns which are an important sense and communication organ for the animals. They are also linked to their digestive systems and the gases produced by the animal. Resulting in far lesser amounts of digestive disorders in the animals. 
And again, here are some links for you if you didn’t get around to it last time ūüôā

What is demeter?

Hope you enjoyed this slightly specialized topic. I’m¬†all about the learning and keeping an open mind.¬†

Demeter Farming: Let’s look at farming….. says a non farmer

But wait. This is really interesting. Biodynamic farming and what it means…..

What would these farmers say about the state of farming today compared to 1924? Some still live I guess. I’d love to ask them.

Oh, sorry. Which farmers am I talking about? CLICK HERE and watch my little intro video. Then come back here.

Great. You’re back!

Those farmers at that time felt inspired by this man,  Rudolf Steiner, and by his visionary thinking coined by the term “anthroposophy “, as I mentioned just there. Anthropo = Human, Sophy = Wisdom.

Maybe you’ve heard the term “Phil Anthropy” before? Friend of human. Always nice to learn some new little nuggets right?

But now, have a look at a quote by the man himself in the image above (or below?)

At first the quote may seem a bit strange. But it encourages a new way of viewing things. Steiner was convinced that food only achieves the quality that allows people to develop, when all factors are taken into account in its production: cosmic rhythms, the soils as a digestive organ of the plant or as soul forces of the animal.

To bring all these aspects together and to order them, he introduced the Biodynamic preparations.
Demeter farmers consider their farms as living, unique organisms. Each organ needs the others. Each part serves the whole. Human beings, plants, animals and soil work together.

What are your thoughts now?
If you are curious and would like to find out some more, here’s a link for you.

What is demeter?

I’d be delighted to get your feedback. Have you heard of this before? Used some Demeter products? You are very welcome to pop in to my lovely little big store (it’s a Tardis :))¬†and explore what’s on the market. Let’s chat.¬†

And I almost forgot…. Demeter cows keep their beautiful horns! Let me tell you about that in my next mail though. Enough to “digest” for you for now I¬†think.

Smart Health = Heart Health

How about some practical tips?

To create¬†this post I spent a lot of time thinking about what would be most helpful for you with regard to your lovely heart. Our topic was, how do we prevent and/or reverse heart disease. Right? And Dr. Decker Weiss’s message was mostly about getting inflammation out of our body. Keep in mind also, that inflammation is caused by mental and emotional stresses too. Fatigue, insomnia, depression and the likes. Often overlooked when it comes to inflammatory issues. Please take some time to think about this.

The biggest take away from this for me is however, how important an alkaline body is. And truth be told, it’s all about what goes into it. We all have heard it before, best diet, the Mediterranean one.
The key here: Fresh, Fresh and Fresh food which leaves it very mineral dense and heavily alkalizing.
Green leafy vegetables, fish, seafood, wholegrains, good oils, butter, bread and of course, some red wine. I know you were waiting to hear that!! :). And now you are most likely rolling your eyes up, thinking “Oh Suzan, how can anyone eat that stuff? Every day? I have no time….
Let’s do some exploring. I’ve made a little video for you with some simple yet important tips.¬†

Click here to watch!
And I’ve chosen a couple of easy recipes for you to try out. Scroll down for the link. See how much I care?¬†
Really…. make an effort.

So, Beer and sausages? Even if you’re German, noooo, not a good idea. Yummy for sure but only when visiting the Oktoberfest in Munich, meaning, it’s an exception. You have my permission then.

Here’s another interesting something for you to look into. Have you heard about your Homocysteine levels and what they are¬†about? ¬†And while you are at it, also look into CoQ10. If you’d like me to elaborate some more, please let me know. Otherwise, our dear internet is the job. Or your GP or health care professional.¬†

You¬†have to make all those decisions for yourself dear¬†friend. There’s only one person who knows your body, you know who that is!

But first, watch my little video clip and have a look at these, simple and delicious recipes you too can make (Courtesy of my lovely friend Oliver McCabe – FuelFood Chef)
Click here for recipes

Heart Health Part 2 – I Brought in an Expert for YOU

Some pretty awesome insights and facts you may not have known…..

Here we are, Part¬†2 of our¬†heart health series. In the previous post we¬†took a quiz and learned how to find our current state of health, at least I hope we did? ūüôā

This week we are going to find out some truly fascinating facts about Cardiovascular Disease, cholesterol and statin drugs. About inflammation and how it triggers our immune system. 

First, Click here and let me introduce you to a fabulous Cardiologist, Dr. Decker Weiss.

Next, take 20 minutes to watch the 3 short video links just below to hear him explain in more detail what causes heart disease and what we can do, naturally, to heal any damage. 

Of course, your independent health store is there for you to discover and explore the many options you have. The best one of course situated in Cahersiveen!!! But you know that already. :):):)

Click these links and maybe watch them a couple of times. I will continue with this topic next time, so no need to panic.

No 1:
No 2:
No 3:

He’s now one of my superheroes…….

Nothing breaks like a heart……

How healthy is your tick tock ticker?

I’ve spent a little time thinking about my next topic and decided that your heart and what we can do to help¬†it to be a¬†tip top ticker would be a good thing to talk about for a few weeks. Cardiovascular health, cholesterol and anything you may want to talk about yourself.

So how healthy is it? Your ticker..
Let’s find your “True North”first, meaning, own the facts about your body. Only you need¬†to know, so no need to pretty things up. ūüôā

Homer Simpson will let you check your BMI (Body Mass Index) .

Click here to take the quiz. He¬†sure could do with a break from all that beer…..

Come back after, to take another little quiz called:

Just click this link:

Again, best to be brutally honest with yourself. It’s easiest this way to plan some changes, taking teeny tiny baby steps. So that old reptilian brain doesn’t freak out on you!

After having taken those little quizzes, which are not intended to give any medical advice and all the other legal jargon (blablabla, yawn…), let me give you some homework. Remember also please that those quizzes are meant to just give you some guidelines and to start a thought process.¬†

Alright so, HOMEWORK:

Take a notebook or the back of an envelope and write down all of any medications you are on. For every one of those, take out the product leaflet and read the side effects. If you don’t have the insert, Dr. Google is your friend. You should be able to find them there. If you’re not taking any, well, no work to do.¬†


Now, start doing a body scan. You can do this over a few days. Best to lie down and scan how your body feels from head to toe, inside out. Then add any areas of discomfort or pain to your notes. Try to describe them as detailed as possible. Also whether this is better or worse at certain times of day or night. Also include your energy levels and emotional and mental states. Again, this is only meant for you but if you have a friend to join in and compare notes with, it would make it even more effective. You can share with me of course too.
I’d say, let’s start here. Once you’ve established a conscious status quo, let’s move on to look at daily habits in lifestyle and diet, a work in progress so to speak. Let’s call it our spring clean.

For a tastier life…

Doesn’t time just fly by?

I hope you enjoyed our Italian farmer and his passion for growing food full of vitality. And I will continue on a culinary journey with you for the next while to add some flavour to our lives. Let’s explore some herbs and spices, what their cravings may mean and how to use them in simple but tasty ways.

What made me think about this topic was the strong craving for mustard and horseradish I’ve been having for a few weeks. I did a bit of research on it, as you do as a nerd, and found it really fascinating. Let me tell you in a little video. Have a watch …and come back!

Did that make your mouth water? As mentioned, here is a recipe you can try for yourself: I think, simple is best. And Jamie Oliver has just that. Here you go:

All you need is organic (of course) mustard seeds, organic cider vinegar, white wine if you wish, some salt and optional extras in time to come. 
Click on this link:

I’d be delighted to hear about your attempt or any other culinary suggestions you may have. 

Heavy Metal Detox Rocks!

Today¬†is all about Heavy Metal…. like what? Not so much of the musical kind (well some of that too).¬†Instead about some of the heavy metals that can get¬†lodged in our body tissues. Not so cool.

Click to find out what my dentist Nik had to say about some METALs.

And after that….Rock on!¬†

For all the¬†metal nerds, here is one of my favourite tunes. Got one too? ÔĽŅ

When things go wrong – Digestion

This week I¬†thought it’s time we talked about¬†our large intestine and the critters that live in it. You will also discover in this mail (unicorn video), how over here in the ‘clean’ western world, we in fact might be going for number 2s¬†all wrong.
But first, click on the here to find out about some digestive hiccups. I’ve made this video a little longer than usual, well, a good bit longer… Take some time out to watch, nice cup of herbal tea maybe?

You can also click here to go to my website. I’ve created your personal “POOPON” offer exclusive to subscribers. This particular probiotic with fibres from Optibac is a great alrounder and regulator of your gut flora. Keeps you regular. You’re welcome ūüôā

And now click here scroll on to watch a truly clever video clip for a product that makes morning toilet rituals a whole pile easier. And for all you marketers, take note. An excellent example of getting us engaged and amused.
Last not least, for the nerds, this is¬†a link to a study about stool evacuation speed depending on your posture while performing the act. Oh dear God, that’s a sentence you wouldn’t hear too regularly!




God I feel ugh…! What will I do?

The Healthiest Food Can Poison Us When…
… the digestion system is not working at its best. This large and complex system is¬†like the engine of a machine. Every time we eat, just think of how many operations and processes your digestive¬†system¬†is preforming at the same time. How many organs are involved? What are they doing exactly? What other substances are required to perform at peak for this amazing mechanism to work so we can move, think, procreate, well LIVE!

From here on I will explore with you our digestive system. To make it more interesting for you, let’s start by having a look at where yours is at right now.

So, how is your digestive health?

Let’s make a list: Using a scale of 1 – 5, 1 = really crapy, 5 = in excellent shape

1. Lie down comfortably and close your eyes

2. Begin scanning all along your body starting at your feet, ankles, shins, calves, knees……….keep going…..

3. Once you reach your torso, check in on how your organs and the areas around them are feeling.

Some suggested questions to ask yourself while scanning:

Do I feel bloated?

Is there any discomfort or tightness?

Am I in pain at times?

How regular is my bowel movement?

Is it an easy process?

I am sure you will come up with more questions and the relevant answers. Be honest with yourself as it is not a competition but merely a check list of where to begin.

Simply creating an awareness of where you are at.

Once you have spent some time exploring any spots in your body that could do with improving, you will find some useful tips in future mails about how to help your digestive system on its journey to improvement.

So, start taking notes and also becoming very aware and conscious of what it is that goes passed your lips every day. Again, just an observation at this early point.

Click on my nose to find out about our upcoming journey through our digestive system and all that is involved. In the video I am asking you to perform a task to explore your current state. From there on we will learn what digestion does for us and how things can go or be wrong.

All the best in your digestive journey!


Mastication – Digestion

Mastication simply means¬†Chewing and is the first part of the digestive process. The more we chew and grind down our food, the easier it is for the rest of the system to break it down, absorb nutrients and eliminate waste. You¬†have an enzyme in your saliva called Amylase. This enzyme begins the carbohydrate digestion. Again, the longer you give yourself to grind down your food and mix it with saliva, the better you will digest and ultimately feel in general So “Drink your Food and Chew your Drink”.

The other organs of your digestive system will appreciate it too as it gives them more time to get ready for what’s to come.

Another interesting fact is that certain food combinations can negate the action of the amylase enzyme. For example, eating tomatoes with bread or pasta slows down or inhibits the start of carb digestion. How do you feel after eating Pizza? Spag Bol? (Student speak for Spaghetti Bolognese)

By the way, how did your check-in with your digestive system go last week? Have you noticed any areas of discomfort or an irregularity in bowel movement you were not aware of so far?  If so, just keep checking in and become aware of, first of all, what it is that passes your lips. Often we are so unconscious of things we eat. Next, start feeling into your gut after eating and explore how certain foods make you feel. Sometimes we have an instant reaction like yawning, getting really tired, feeling bloated with an extended abdomen at times even.

Here’s another little quiz for you:

How many major  tastes do we experience on our tongues?
There are 6 of them. All of them are essential for the proper functioning of the digestive organism.

Click here for a rather graphic but absolutely brilliant video of the digestive system. It really is another world in there – it’s like we have an alien planet living inside us!

Click on my face also for a video chat about STOMACH ACID and a couple more tips and insights.

One of my super favourite digestive allrounder products is this baby:


It has everything to regulate, nourish and improve all processes. Have a look. I’ve been taking it for a couple of months now and will for another while. Taking it before my main meals seems to have a really balancing effect.

Thanks again and happy chewing!