recipes

Many of the most beautiful meals will be found on the ageless aging table. The variety of colors, textures, tastes and culinary experiences which delicious natural foods offer to anyone with an interest in food preparation and a love of fine cuisine at the very least equals the best traditional cooking. Eating fresh foods rich in `life force' in a high-raw way of eating means that your taste-buds, sense of smell and aesthetic awareness of food become dramatically heightened so that the appreciation of all that you eat can be greater than ever before. From being someone who used to love fresh cream and rich sauces I've become infinitely more appreciative of the fine flavors implicit in ageless aging cuisine. And I love it. Not only because I look younger, feel better all round and have infinitely more energy than before, but because the experience of eating itself has become so much more delightful. Most of us eat far too much and we dull our senses and our appreciation of food in the process. Even the most subtle of Beethoven's late quartets begins to dull the senses when you have too much of it. So can too much food even if it is the very best. Ageless aging cuisine revives them. Put your kitchen scales away and forget the complex routine for preparing a béchamel sauce.  It’s not conventional directions that matter when preparing foods, it is a passion for the foods themselves – a feeling reflected in our passion for the earth and life itself.  It’s good because it tastes good.  Such passion, which is visual, visceral and luscious, becomes the inspiration that, in food preparation, leads you automatically to make certain choices.  Open wide your kitchen window.  Welcome in the breezes of experiment, wit and spontaneity.  Inside, you find the traditional meal of roast meal and boiled Brussels sprouts topped off with a piece of sticky toffee pudding replaced by something far more hedonistic: slivers of raw Pacific salmon, luscious garden-fresh salad, followed by a winter sorbet of cranberry and mint.  The real joy in eating fresh, light foods lies in their taste, their texture and the remarkable ability they have to bring excitement to a palate jaded by too many highly processed, unimaginatively seasoned or over-cooked dishes. sheer energy I look on food as a source of both delight and life-energy which is passed on to us from the earth.  I believe this energy needs to be preserved by not cooking food too much, by eating it fresh and by respecting its essential nature.  Food eaten this way becomes a medium through which we build our own vitality – energy to protect the body from premature aging and illness, to enhance good looks and to keep the mind clear.  It is the life-energy present in abundance in fresh foods and the clean, simple protein from fish, game, organic meat and poultry that makes these foods irresistible and helps us look and feel great. The most significant change to human diets in two million years began with the agricultural revolution, when man went from a carbohydrate-poor to a carbohydrate-rich diet.  The more that these carbohydrates have become refined in the past 300 years, the more problems they have caused us, not only in terms of burgeoning obesity worldwide but also in the development of the chronic degenerative diseases of civilization.   The thing to remember is that when you eat low-starch vegetables such as broccoli, spinach, asparagus and cauliflower, or proteins such as fish, meat and eggs, the levels of glucose in the blood (blood sugar) rise very slowly and modestly.  On the other hand, when you eat what are known as high-glycemic foods - starchy foods, simple carbohydrates, sugars - like a muffin, pasta, breakfast cereal or ice cream, blood sugar soars, then crashes as insulin is released in order to lower your blood sugar.  You can end up feeling hungry even though you've just eaten a meal, crave sweets and biscuits, and reach for a cup of coffee and a cake mid-morning just to keep going.  High insulin levels, by the way, suppress human growth hormone essential for healthy muscle tissue, making you look flabby and older. The most important foods are fresh non-starchy vegetables, fresh fruits, and proteins like meat, seafood, eggs and game.  A little unprocessed cheese is fine too and a few nuts and seeds.  Go for nothing but the best.  Here are a few guidelines: Choose natural whole foods – organically grown/raised if possible Your foods need to be as fresh as possible and eaten as close to a living state as you can.  This allows little time for the deterioration that occurs as a result of oxidation. All the foods you eat should be non-toxic and non-polluting to your body.  They should contain no synthetic flavours, colors, preservatives or other additives used to ‘enhance’ them cosmetically.  Stay away from convenience foods. Try to vary the foods you choose from day to day and week to week.  All through our evolution the human body has adapted to a wide range of foods offering a broad spectrum of nutrients. Use fresh garlic and herbs often.  They bring high-level support for cellular regeneration and immune support. Eat what you enjoy and enjoy what you eat.  Eating is one of life’s great pleasures – make it one of yours. make way for a new lifestyle Eating for ageless aging leads most people to a totally new way of living. You become more alert and more active. You will probably sleep less yet far better than before. This is because your whole system will be far clearer of toxicity than before and you will need less time for tissue repair and restoration than you do on a normal diet. You will also probably find that you are better able to deal with stress than ever. This way of eating provides you with high levels of potassium and rapidly restores the sodium-potassium balance in most people. This leads to increased resistance to fatigue and a greater feeling of calm stability day in day out. It may also set you slightly apart from your gravy-eating, hard-drinking friends and may even have them feeling slightly suspicious of you in the beginning. But it has been my experience that as soon as they find you are not trying to sell them anything - that you have a live-and-let-live attitude to whatever they do - they show a similar respect for your new lifestyle. In fact, the people who have been the most resistant to what you are doing and the most opinionated are very often the ones who are first to become intrigued about what an ageless aging lifestyle might offer them. And they are usually the ones with the energy and interest to carry it out. Day 1 RAW DISHES: melon; cauliflower and tomatoes mixed with red peppers and lettuce salad topped with Avocado Delight Dressing (see blow). COOKED DISHES: Steamed fish; wok-fried beans and peas; brown rice. Day 2 RAW DISHES: lamb's lettuce, celeriac and wild-herb salad topped with chopped egg dressing; fresh pears and plumped raisins. COOKED DISHES: Garlic Chicken Soup; steamed baby carrots and basil; young peas with mint. Day 3 RAW DISHES: mushrooms, watercress and chicory salad topped with Basil and More Basil Dressing; Mulled Stuffed Apples (see below). COOKED DISHES:  Fabulous Fish Soup. Day 4 RAW DISHES: `Sunburst' platter of avocado, beetroot, cos lettuce, mushrooms, tomatoes, celery and peppers served with raw humus (see below). COOKED DISHES: carrot and coriander soup; or venison burgers; Scottish oatcakes; Pineapple Blackberry Frappe. Day 5 RAW DISHES: `Jungle Slaw' salad made from cabbage, tender green beans, carrots, spring onions, red or yellow pepper and almonds served with a citrus dressing. COOKED DISHES:  Lightly grilled salmon and steamed green beans. Day 6 RAW DISHES: gazpacho; pineapple salad stuffed with orange, mango, papaya and strawberries and topped with coconut. COOKED DISHES: Hand Made Sausages (see below). Day 7 RAW DISHES: `Sandstone Loaf' made from carrots, lemon juice, almonds, pumpkin seeds, tahini and herbs; apple and ginger salad; home made blackberry sorbet. COOKED DISHES: Flax Crackers (see below) with humus. small meals For breakfast - or for that matter instead of lunch or supper when you want a small meal - you can't do better than a bowl of fruit muesli. If you have never tasted real muesli (and it bears no resemblance to the flaky sweet stuff you can buy on the shelves of supermarkets) you have a real treat ahead of you. Fruit muesli was the invention of Swiss physician Max Bircher-Benner who devised it as the perfect light meal. It is a delicious and easy-to-digest completely uncooked dish which can contain all of the essential vitamins and minerals, and which is an excellent source of high-quality complete proteins and essential fatty acids. It can provide you with sustaining energy but will never lie heavily in your stomach. And it can be made low in calories. Real muesli (often called Birchermuesli after its inventor) is not a grain-based but a fruit-based dish with only a very small quantity of top-quality fresh wholegrain flakes in it. It is usually made with apples and oats but there are so many varieties which you can make, calling on whatever fresh or dried fruits and whatever kinds of grains, nuts and seeds you have available, that you could quite literally eat it twice a day all the year round and never get tired of it. Children absolutely adore Birchermuesli both as a complete breakfast and as a sweet after a main meal. A small bowl of muesli in the morning will keep you going all the way to lunch with none of the `elevenses slump' that has many people reaching for a cup of coffee and a pastry or a chocolate bar. It is also an excellent food to eat in the evening since it is so easy to digest that it never interferes with sleep. I do a lot of traveling and for many years I dreaded having to stay in hotels because the food available in so many hotel dining-rooms is so poor. I have got into the habit of carrying with me a small `muesli bag' with a hand grater in it plus some grain flakes and minced nuts and a small bowl so I can make my own breakfast or supper whenever I want and not be forced to eat what I don't want just because there is nothing else. Here is the basic recipe: bircher muesli For each person you'll need: I level tablespoon rolled oats soaked in 4 tablespoons water I heaped tablespoon raisins or sultanas I tablespoon lemon juice 3 tablespoons natural unsweetened yogurt I large apple ½ banana I teaspoon raw honey (if desired) or pure stevia to taste I tablespoon minced hazelnuts and almonds or other mixed seeds and nuts I pinch cinnamon (if desired) Soak the rolled oats and raisins in water, preferably overnight. This begins to break down the starch present in the grains and turn it into natural sugar so it is easily assimilated. If you have no time to soak the grains then simply mix with the water (you will need slightly less water in this case) and carry on immediately. Wash the apple(s) and remove core and stem but don't peel. Then, using a stainless-steel hand grater or a food processor, grate the apple into the mixture and, stirring, add lemon juice to protect it from discoloring. Cut the banana into small cubes, add to the mixture with the honey (if desired) and mix with yogurt. Sprinkle the top with the minced nuts and a little cinnamon if you like. Instead of rolled oats you can use other cereal flakes such as barley, millet or buckwheat. These are available from wholefood shops. I find I don't usually add honey to my muesli because it is so beautifully sweet already, thanks to the soaked grains and fruit. You can also make muesli with soft fruit such as strawberries or raspberries, loganberries, red and black currants, blackberries or blueberries as well as with apricots, cherries, peaches, plums or greengages. Or you can mix your fruits together. Also you can make the muesli from dried fruit which has been soaked for twelve hours or overnight in spring water. But make sure you get sun-dried not sulfur dried fruits to which no glucose has been added (it is commonly added to figs for instance) or you can end up with a gastrointestinal upset. seasoning and spices Make use of all of the wonderful culinary herbs that are available: And the list of seductive possibilities seems almost endless: caraway, fennel, dill, chervil, parsley, lovage - the Umberiferae; summer savory, marjoram, the mints, rosemary, and thyme-the labiates, which have a strong aroma and are particularly useful for seasoning; the Liliaceae such as garlic, onions, chives and leeks; and three of my favorites, basil and tarragon and horseradish. Herbs have a special role to play in any ageless aging regime. They contain pharmacologically active substances such as volatile oils, tannins, bitter factors, secretins, balsams, resins, mucilages, glycosides and organic vegetable acids each of which can contribute to overall health in a different way. The tannins, for instance, which occur in many common kitchen herbs, are astringent and have an anti-inflammatory action on the digestive system. They help inhibit fermentation and decomposition. The secretins stimulate the secretion of pancreatic enzymes - particularly important for the complete breakdown of proteins in foods to make them available for bodily use. Organic acids have an antibiotic action and are helpful in the digestion of fats and the bitter factors, which are found in good quantity in rosemary, marjoram and fennel. They also act as a tonic to the smooth muscles of the gut and boost secretion of digestive enzymes. Use herbs lavishly in your meals and you will find you can create the most remarkable combinations of subtle flavors and aromas. drink yourself younger Coffee, although not completely forbidden on any serious program of ageless aging, is not something to drink daily. The occasional cup after dinner is not likely to do much harm. More than that and you are really undermining your potential for age-retardation not only because it contains mutagenic and carcinogenic compounds which cause oxy-stress and free radical damage but also because regular coffee tends to make cadmium (one of the heavy metals) build up in your system and can interfere with proper pancreatic functioning. It also leeches calcium from the bones. Tea is OK in moderation - no more than a cup or two a day - but there are other drinks which are not only good for you, they can be highly enjoyable as well. Alcohol is another substance you want to go easy on. Not only is it very high in calories yet practically worthless in terms of the nutrients it supplies, it also causes your liver to produce one of the most potent cross-linkers known - acetaldehyde. A glass or two of wine can be easily accommodated. More than that as a daily intake is likely to seriously undermine your effort. And make sure it is good wine. The run of the mill vin de table is full of toxic substances which your cells can do without. You'll find some delicious mixtures of herbs in ready-made tea bags if you comb through a few delicatessens and healthfood stores. Some of my favorites have names like Cinnamon, Rose, Almond Sunset, Creamy French Vanilla, and Red Zinger. They are great to drink for pleasure and refreshment the way most people drink coffee and ordinary tea. But there are others which are quite wonderful simply because they affect the body in specific ways. Lemon verbena, for instance, is a refreshing sedative, chamomile soothes the digestive tract, and both horsetail and solidago (goldenrod) are excellent natural diuretics. The teas I like best just before bed are orange blossom, which you make by boiling a few blossoms for 2-3 minutes in two cups of water, red bergamot and lemon peel, all of which are natural sedatives. This last tea comes from an Italian tradition. You make it by peeling the outer yellow skin off a lemon (which has been washed well) with a potato peeler. Pour boiling water over this and let steep for 5 minutes. Then strain and drink. a few recipes to play with Avocado Delight Dressing 1 avocado, peeled and stoned Juice of 1 lemon Juice of ½ orange 1 small onion, chopped finely 1 garlic clove, chopped finely Handful of fresh herbs – mint, parsley or basil Freshly ground black pepper to taste Blend all the ingredients in a food processor or blender and serve. Italian Herb Dressing 100ml extra-virgin oliv oil 3 tbsp fresh lemon juice 1-2oz fresh basil, chopped 1 tsp Marigold Swiss Vegetable Buillon or Rapunzel Organic Vegetable Bouillon Powder Freshly ground black pepper to taste Mix all the ingredients in a food processor until smooth, adjusting the flavour as necessary. Garlic Chicken Soup (serves 1) 150g lean, skinless chicken breast, but into small cubes 1 tsp fresh chopped garlic 1 level teaspoon Marigold Swiss Vegetable Bouillon or Rapunzel Organic Vegetable Bouillon Powder 2 teaspoons chopped parsley and/or ½ teaspoon lemongrass or ½ teaspoon mild curry powder 180 ml water Place all the ingredients in a saucepan and bring to the boil.  Simmer for 3-5 minutes and serve. Fabulous Fish Soup (serves 1) 360ml water 1 teaspoon Marigold Swiss Vegetable Buillon or Rapunzel Organic Vegetable Bouillon Powder ½ tsp fresh chopped garlic ½ tsp chopped onion 1 tablespoon fresh chopped basil or ½ tsp dried basil 1 cup broccoli 150g white fish ¼ tsp paprika Himalayan or Malvern salt to taste Pepper, to taste Put the bouillon powder, water, garlic, onion and basil in a saucepan and bring to a simmer.  Add the broccoli and cook for 5 minutes with the lid on.  Place the rish on top of the broccoli and sprinkel with paprika, salt and pepper.  Put the lid on and cook for another 5 minutes. Raw Humus 2 cups sprouted chick peas Juice of 3 lemons 1 tsp Marigold Swiss Vegetable Buillon or Rapunzel Organic Vegetable Bouillon Powder 1 clove garlic, finely chopped 3 tbsp tahini 3 tbsp chopped spring onions or chives Water to thin if too thick Put the ingredients, except the onions or chives, in a food processor or blender and blend thoroughly.  Top with the chives or onions. Hand-made Sausages 350g lean minced pork, chicken, lamb, beef, venison or wild boar 1 tsp Himalayan or Malvern salt, to taste 2 tbsp gram flour (chickpea flour) 4 cloves garlic (optional) 2 tablespoons chopped fresh parsley, coriander or sage ½ large onion, finely chopped Combine all the ingredients in a big mixing bowl and ix thoroughly with your hands.  Refrigerate until well chilled then separate into patties and cook in an oiled skilled until crunchy on the surface and cooked through. Flax Crackers 240g faxseed meal (or buy whole flaxseeds and grind them) 240ml water 30ml tamari or Bragg’s Liquid Aminos or Soy Sauce Himalayan or Malvern salt, to taste Fresh minced herbs A little chopped garlic Ginger, chilli powder, or cayenne pepper (optional) Combine the flaxseed meal with the water and let it soak for 1 ½ hours.  The water will change to a sort of gelatinous state.  Add a little more water if necessary, you want it to be gooey but not too runny or too thick.  Add the tamari, salt, herbs and garlic (or other flavourings).  Blend together.  Spread the mixture out, about 1/8 inch thick, and cut into squares.  Carefully lift the squares onto a wire mesh and bake in a slow oven until crunchy.  You can also make them in a dehydrator - dehydrate them for 4-6 hours, turn the mixture and dehydrate for a further 3-4 hours. Mulled Stuffed Apples (serves 2) Most of the nutritional value of an apple lies in its skin, or just below it, so wash apples well but don’t peel them. Softish apples are best for this recipe as their insides have to be scooped out. 100ml grape juice or red wine ½ tsp cinnamon 2 cloves ¼  tsp nutmeg 1 crushed white cardamom pod ¼ tsp allspice 75g blanched almonds 2 large apples Squeeze of lemon juice handful dates or raisins ‘Mull’ the grape juice or wine by putting it in a bowl with the spices and leaving for at least an hour.  Discard the cloves and cardamom and blend the remaining mixture with the almonds in a food processor or blender.  Slice the tops off the apples and keep them.  Remove the cores, saving small pieces to plug the bottoms.  Scoop out the apple pulp, leaving a shell about 1cm thick. Lightly blend the pulp with the juice and the almond mixture until smooth, adding a squeeze of lemon juice.  If the mixture is not thick enough, add a few more ground almonds.  Chop the dates or raisins and fill the apple shells with the dried fruit and almond mixture.  Replace the ‘lids’. Or, make stuffed apples with apple sauce and blackberries.  Blend the apple pulp with a little lemon juice, stevia and spices then combine it with the blackberries and spoon into the apple shells. Pineapple Blackberry Frappe This makes a wonderfully refreshing dessert as it stands, or it can be chiled to serve as a cool sorbet on hot summer days. 2 cups fresh pineapple chunks ½ cup blackberries Juice of ½ lime Place all the ingredients in a blender and liquidise.  Serve immediately.

The worst health offenders in children's diets are processed sweets made from refined sugar. Not only are they bad for teeth, they can cause more serious problems in children such as subclinical deficiencies or hyperactivity, and in adults can contribute to the development of degenerative diseases such as diabetes, arthritis and coronary heart disease. However, trying to get children to give them up is like pulling teeth from a hippopotamus. Far better to give them a wholesome alternative to replace those chocolate bars, biscuits and cakes. Here are some recipes for fruit desserts and all sorts of sweet treats, each made from nutritious ingredients - nuts, seeds, dried fruit, coconut, carob and honey - which can be served at tea time with one of our delicious shakes or smoothies, or taken to school in a lunch box to snack on. They are as tasty as they are wholesome, and they are uncooked to supply your child with the highest level of  life order possible. Use them for tea and for snacks and parties. sorbets The easiest way to make sorbets is with a sorbetière - a special machine which stirs the sorbet or ice cream as it freezes it. I have survived for many years without one by improvising... orange sorbet Juice 6 oranges and then combine in a food processor with 2 juicy seedless oranges which have been peeled and quartered. Add enough honey or natural stevia to sweeten, and some nutmeg or ginger if desired. I sometimes like to add a grated peach or two to give the sorbet texture. Pour the mixture into ice-cube trays or a plastic lunch-box type container and freeze. Remove from the freezer and leave to thaw slightly for about ten minutes. Blend the mixture again immediately before serving, and spoon into glass dishes or into empty halved orange shells. strawberry or blackberry sorbet Combine 3 cups berries with 2 bananas and a little honey. Follow the method as above. The bananas give a creamy texture to the sorbet. carob and honey ice cream This recipe is one of my family's favorites. The combination of carob and honey I find unbeatable. 2 pints (about a liter) milk (we use goat's) 2 egg yolks 3 tbsp granular lecithin (optional but very nice since it gives a creamier texture) 1 cup unheated carob powder 1/2 cup clear honey 1 tsp pure vanilla essence We use goat's milk but raw cow's milk is good - if you can get it - or sheep's milk or buffalo milk.  Sheep's milk makes wonderful drinks and desserts, and it usually comes in a convenient powder. Freeze the milk in a low flat plastic container. When frozen, remove from the freezer and let sit for about half an hour until it is just soft enough to slice into pieces. Put the egg yolks into the food processor, add about a cup of the frozen milk, the lecithin, carob powder, honey and vanilla, and blend thoroughly using the blade attachment. Add the rest of the frozen milk and continue to blend until it is just mixed. (Don't overblend or you will make the ice cream too liquid.) Should it become too liquid simply return to the freezer for a few minutes then stir before serving. Serve immediately. cherry whip (for 1) 1 cup natural yogurt 1/2 cup pitted black cherries 2 tsp honey or natural stevia to taste Double cream (optional) Blend the yogurt, cherries and honey or stevia and pour into a tall glass. Top with a spoonful of double cream and garnish with a pair of cherries hung over the edge of the glass. As a variation, use strawberries or raspberries instead of cherries. raspberry fruit freeze pie There are many variations that can be made on this theme - using different berries and fruit to fill the pie base. pie base: 1 cup pitted dried dates 1/2  cup almonds 1/2  cup oat flakes 1 tsp honey or natural stevia to taste A little water Grind the dates and almonds as finely as possible in a food processor. Add the oats, honey (or stevia) and a little water and blend again. You need to add the water slowly to get the right consistency. You want the mixture to bind but not be sticky. Remove the base from the processor in a ball and flatten it into a pie dish with your fingers. As a variation you can add a tablespoon or two of coconut. pie filling: 2 bananas 2 cups raspberries Sherry Honey or natural stevia to sweeten Peel the bananas and chop into pieces about an inch or so thick. Freeze in a polythene bag with the raspberries until firm. Remove from freezer and blend the fruits together with a dash of sherry and a little honey or stevia to sweeten if desired. Pour into the pie crust and serve immediately, garnished with a few banana slices or raspberries. strawberries and cashew cream Make your own non-dairy `cream' from cashew nuts, and pour it over a bowl of ripe fresh strawberries (or any other fruit). cashew cream 1 cup nuts 1/2  cup water or orange juice 1-2 tsp honey or natural stevia to taste Nutmeg Blend the nuts and liquid as finely as possible in the blender or processor. Add a little honey, or stevia, and nutmeg and use as a topping for any fruit. sweet treats These attractive little sweets can be wrapped in colored paper and given in boxes as gifts for Easter, Christmas, etc. 1 cup mixture of almonds and hazelnuts 1 cup mixed dried fruit (such as date and apricot, peach and raisin, or sultana and pear 1 tbsp honey or natural stevia to taste Juice of 1 orange or 3 cups apple juice, dash of orange liqueur (optional), coconut flakes and sesame seeds. Put the nuts and the dried fruit in the food processor and chop thoroughly. Add the honey or stevia and enough fruit juice to make the mixture bind, plus a dash of orange liqueur if desired. Remove from the processor and roll into spheres the size of large marbles. Sprinkle a plate with the coconut flakes (toasted if desired) and sesame seeds and roll the balls in either one or both. Chill in the fridge and serve on a platter decorated with fresh fruit. rocky road bananas This is a great recipe if you have too many ripe bananas on your hands. Once frozen, the bananas will keep for weeks - unless they are eaten immediately as in my house! 4 ripe bananas 1/2 -1 cup coarsely ground Brazil nuts Honey Simply peel the bananas and skewer onto kebab or ice lolly sticks. Roll in honey and then in chopped nuts. Put on a freezer-proof plate and freeze until hard. Eat straight from the stick. If you prefer you can first slice the bananas crosswise, coat in honey and sprinkle with nuts, then freeze to make bite-sized treats. As a variation try mixing a few tablespoons of carob powder into the honey to make chocolate coated bananas and then roll them in coconut, dates or nuts...or all three! yogurt lollies The best ice-lollies are homemade. You can buy ice-lolly molds and sticks in most department stores. Mix a large bowl of plain yogurt with some frozen concentrated orange juice, then pour the mixture into the lolly molds and freeze. You can also add fresh fruit and honey to natural yogurt and blend it together to use, or simply freeze fresh fruit juices such as orange, grape, apple and pineapple. refrigerator cookies 1 cup rolled oats 1/4-1/2 cup blanched almonds 3 tbsp almond or cashew butter or 1/3 cup ground almonds 1-2 tbsp honey Handful of raisins Handful of dates 1 tsp vanilla essence 1 tsp cinnamon Pinch of allspice Finely grind the almonds, raisins and dates in the food processor. Add the nut butter, honey, vanilla and spices and combine well. Mix the oats with the rest of the ingredients. Form the mixture into flat cookie shapes in the palms of your hands (you may need to add a few drops of water) and place on a baking sheet. Refrigerate until firm. carob fudge Once chilled, these wonderful fudge balls have the texture of ordinary fudge, and their carob flavor makes them ideal chocolate substitutes. 1 cup sesame seeds 1/2 cup dried coconut 1/2 cup carob powder 1 tsp honey 1/2 tsp vanilla essence Grind the seeds very finely in the food processor. Add the other ingredients and process again. Form the mixture into little balls and chill. sunflower snacks 1/2  cup sunflower seeds 1/2  cup carob powder 1/4 tsp cinnamon A little apple juice Finely grind the sunflower seeds and mix with the carob and cinnamon. Add a few drops of apple juice, just enough to make the mixture bind. Form into a roll about 1in/2.5cm thick, chill and then slice. Alternatively, break off little bits and press them into coin-size wafers and chill.

Make them the base for salads, add them at the last minute to homemade soups, even carry them around with you in a bag and eat them instead of chocolate bars and biscuits. They are sweet and delicious and won’t leave you with an energy slump. An excellent way to cram your meals with goodness is to sprout your own seeds (sometimes called bean sprouts). Seeds and grains are latent powerhouses of nutritional goodness and life energy: Add water to germinate them, let them grow for a few days in your kitchen and you will harvest delicious, inexpensive fresh foods of quite phenomenal health-enhancing value. The vitamin content of seeds increases dramatically when they germinate. The vitamin C content in soya beans multiplies five times within three days of germination - a mere tablespoon of soybean sprouts contains half the recommended daily adult requirements of this vitamin. The vitamin B2 in an oat grain rises by 1300 percent almost as soon as the seed sprouts, and by the time tiny leaves have formed it has risen by 2000 percent. Some sprouted seeds and grains are believed to have anticancer properties, which is why they form an important part of the natural methods of treating the disease. Another attractive thing about sprouts is their price. The basic seeds and grains are cheap and readily available in supermarkets and health food stores - chickpeas, brown lentils, mung beans, wheat grains and so forth. And since you sprout them yourself with nothing but clean water, they become an easily accessible source of organically grown fresh vegetables, even for city dwellers. DIY Sprouting When you discover how economical and easy it is to grow sprouts you will want to have some on the go all the time. Once germinated, you can keep sprouts in polythene bags in the fridge for up to a week - just long enough to get a new batch ready for eating. Most people grow sprouts in glass jars covered with nylon mesh held in place with an elastic band around the neck, but I have discovered an even simpler method which allows you to grow many more, and avoids the jar method problem of seeds rotting due to insufficient drainage. You will need the following: seeds (e.g. mung beans) seed trays with drainage holes, available from gardening shops and nurseries a jar or bowl to soak seeds in overnight a plant atomizer - from gardening or hardware shops a sieve nylon mesh - available from gardening shops. Place two handfuls of seed or beans in the bottom of a jar or bowl and cover with plenty of water. Leave to soak overnight. Pour the seeds into a sieve and rinse well with water. Be sure to remove any dead or broken seeds or pieces of debris. Line a seedling tray with nylon mesh (this helps the seeds drain better) and pour in the soaked seeds. Place in a warm dark spot for fast growth. Spray the seeds twice a day with fresh water in an atomizer and stir them gently with your hand in order to aerate them. After about three days place the seeds in sunlight for several hours to develop the chlorophyll (green) in them. Rinse in a sieve, drain well and put in a polythene bag in the fridge to use in salads, wok-fries etc. There are many different seeds you can sprout - each with its own particular flavor and texture. Have fun discovering which ones you like best.

The way that you choose to eat after an apple fast is vitally important. If you break your fast the wrong way, all the benefits of eating only apples for two days will be lost. Having got rid of the junk, you don’t want to put any more in. The first two or three days after your apple fast you should eat only raw food – particularly fruit. Don’t eat too much, chew your food well and eat slowly. This is good advice for anyone at any time. Putting too much of even the very best food into your system will lower your energy, because so much of your energy goes into digesting and assimilating the excess food and eliminating the wastes which are byproducts of metabolizing it. Don’t eat when you are not hungry, and stop as soon as you feel full. remarkably raw Raw foods have a remarkable ability to rebalance and restore the entire body. At the same time, a high-raw diet provides a full complement of essential vitamins, minerals and amino acids in an easily assimilable form. This means that, unlike a crash diet, which depletes your body of the nutrients it needs and leaves you tired and irritable, an apple fast followed by a few days on raw fruits and vegetables will give you lots of energy. For the first three days you will do best to eat something like this: breakfast Live Muesli or Energy Shake (see Go For It) midmorning A glass of fresh vegetable or fruit juice, or a cup of herb tea. Avoid coffee, tea, alcohol and soft drinks. lunch For an appetizer have slices of fresh fruit such as apple, mango or a slice of melon. Follow with a large raw salad. dinner Begin with a freshly-squeezed raw vegetable juice cocktail, or half a grapefruit. For a main course have another big raw salad with fresh fruit for desert. On the fourth day you can begin to add a little more cooked food, such as homemade lentil soup with a slice of wholemeal bread with a salad for lunch, or a piece of fresh fish or chicken with a salad for dinner. Each of us is different, so it’s important to listen to your body’s needs. Be sure to eat enough at each meal, but don’t stuff yourself. If you get hungry between meals have a piece of fresh fruit or some sunflower seeds. This is not a starvation diet. There is no need to cheat. After your detox and a few days on raw foods you will most likely want to keep that wonderful feeling of clean and fresh vitality. To do this you need to cut out the rubbish that you have been taking in such as convenience foods and highly processed foods, including breakfast cereals, bread made from refined flour, white pasta, white sugar and all the ‘goodies’ made from it. Choose organic tea or coffee to avoid taking in any more chemicals and pesticides than absolutely necessary. Drink no more than a cup or two a day. Don’t drink too much alcohol - have only a glass (or occasionally two at the most) of good wine with a meal once a day. And remember to drink plenty of spring water. Instead, take in foods which support the proper functioning of your body’s natural elimination processes, and remember not to overload your system in the morning when your liver is working hard. Go for eating 50-75 percent of your foods raw. Eat well on natural foods, such as fresh fruits and vegetables, pulses and nuts, with smaller quantities of steamed or wok fried fish, game and poultry. If this sounds boring, think again. sprout magic An excellent way to cram your meals with goodness is to sprout your own seeds (sometimes called bean sprouts). Seeds and grains are latent powerhouses of nutritional goodness and life energy. Add water to germinate them, let them grow for a few days in your kitchen and you will harvest delicious, inexpensive fresh foods of quite phenomenal health-enhancing value. The vitamin content of seeds increases dramatically when they germinate. The vitamin C content in soya beans multiplies five times within three days of germination - a mere tablespoon of soybean sprouts contains half the recommended daily adult requirements of this vitamin. The vitamin B2 in an oat grain rises by 1300 percent almost as soon as the seed sprouts, and by the time tiny leaves have formed it has risen by 2000 percent. Some sprouted seeds and grains are believed to have anticancer properties, which is why they form an important part of the natural methods of treating the disease. Another attractive thing about sprouts is their price. The basic seeds and grains are cheap and readily available in supermarkets and health food stores - chickpeas, brown lentils, mung beans, wheat grains and so forth. And since you sprout them yourself with nothing but clean water, they become an easily accessible source of organically grown fresh vegetables, even for city dwellers. dessert desert? no way Many people think that eating healthily means giving up all the things they like, such as sweet things and desserts. This is not true; I've put a couple of ideas in Go For It to start you off. But before you reach for the biscuits, there are a few things that it’s wise to know about sugar. Most people make the mistake of thinking that sugar gives them energy. True, sugar is high in calories, but these are largely empty. The energy jolt you feel after eating a bar of chocolate comes from the sugar flooding your bloodstream, which triggers the release of insulin. It is the job of insulin to keep things in balance, so it encourages the sugar not to be burned as energy, but rather to be stored as fat, thus reducing the level of your blood sugar. So, quick as a flash, your energy vanishes. Unfortunately, frequent sugar-eaters’ bodies tend to overreact and lower the blood sugar too much. This is why the familiar (and very short-lived) lift in mood and energy which comes from eating something sugary is soon followed by a depressive slump which can send you reaching for more sugar in a vicious cycle of fatigue and the effort to combat it. To avoid this high-low reaction and up-and-down cycle, steer clear of all refined carbohydrates – from sugar to white flour – and anything made from them. Instead choose complex carbohydrates, such as fruit, vegetables and wholemeal breads and cereals which release just the right kind of energy into your bloodstream slowly, bringing you sustained energy and enormous staying power. Eating sugar also robs your body of chromium, an important mineral which helps protect against chronic low blood-sugar and fatigue. Studies show that chromium deficiencies are common in Britain and the United States, in part because we eat so much refined sugar, and in part as a result of agricultural practices which have depleted our soils of the mineral. Eat raw fruits and vegetables that have been grown organically and you will be replacing all sorts of minerals lost through a diet of convenience foods. potassium power Potassium is another important mineral for keeping your body’s elimination processes working properly day to day. One of its jobs is to look after the activity of your nerves and muscles, and when too little of it is available you can become lethargic, weary and weak. It plays an important part in ensuring that your cells receive the oxygen and nutrients they need, and that their wastes are properly eliminated. Potassium is easily lost from your body. This means you need a fresh supply through your foods every day. Two factors contribute to potassium deficiency. First, potassium and sodium are antagonists which should balance each other in your body. Thanks to all the salt added to convenience foods and used at the table to season foods, many people eat a high-sodium diet. Then sodium gets the upper hand, potassium levels drop and you can end up chronically fatigued. Low potassium levels also result from our Western tendency to eat too few fresh fruits and vegetables, which are high in potassium. The best way to take in potassium is to take in lots of fresh fruits and vegetables, their juices and homemade vegetable soups. Also, stop seasoning your food with too much salt. There is plenty of natural sodium in wholesome foods without adding more. Three weeks of eating like this can dramatically heighten your energy levels and increase your over-all feeling of health.

Based on a traditional recipe for ginger beer, I created this drink for the first part of Cura Romana Journey. But it was such a hit that every one (including me) just kept using it even long after the program was over. Sometimes I use only half a liter of water instead of a full liter, then top up just before serving with half a liter of sparkling water. My Orange Ginger Beer keeps for three days in the fridge. WHAT YOU NEED FOR THE ORANGE GINGER BEER RECIPE 50–100g of fresh ginger root, grated finely—preferably with a ginger grater—depending on how strong a ginger flavor you like. 1 liter of spring water (only half a liter if you plan when serving it to add fizzy water) Stevia to taste (see below) 1/2 teaspoon of ground cinnamon The juice of 1 large freshly-squeezed orange 1 tablespoon of finely-shredded orange zest HERE’S HOW TO MAKE ORANGE GINGER BEER Place the grated ginger and the water in a blender or food processor. Add the stevia and the cinnamon and blend. Stir in the orange juice and zest. Put in the refrigerator for 24 hours so the flavors meld. Strain, then chill for another hour. Pour over ice to serve. I use Spoonable Stevia by Stevita or several drops of Wisdom Natural SweetLeaf Liquid Stevia in Lemon Drop flavor which I order direct from iHerb.com who ship ultra-fast worldwide. STEVITA:SPOONABLE STEVIA Stevita Spoonable Stevia uses only stevia extract with at least 95% pure glycosides (extremely sweet tasting ingredients of the Stevia herb leaves), and erythritol, a crystal granulated naturally produced filler found in fruits, vegetables and grains. Buy Stevita English Toffee Stevia All Natural, Zero Calories, Dietary Supplement. SweetLeaf liquid stevia with all natural flavors is convenient and easy to use. As a supplement, add nutritious stevia to water, tea, coffee, milk, sparkling water, protein shakes, plain yogurt or anything else you can imagine.. Buy English Toffee Stevia ORDERING FROM IHERB.COM: They ship all over the world very cheaply, and their products are the cheapest and best in the world. Get your order sent to you via DHL. I use them for almost everything no matter where I am.

Kids are meant to hate salads. In my experience what most, very young, children hate is not salads but the textures to some salads, because they are not cut or shredded finely enough. I don't blame them. I don't like salads either unless there is real aesthetic variety to the vegetables in their color, the way they are cut and arranged or mixed on a plate. I started my children on what my youngest calls `Spiderman Salad'. He came up with that name one day when I was explaining to him that if you wanted to be strong like Spiderman you needed to eat lots of raw vegetables. These first salads are more like vegetable pates. You can chop or puree them (depending on the age of the child) in a food processor or with a handheld blender. The secret is in the `binding' such as avocado or ground cashews or pureed hard boiled eggs which makes them stick together. The great thing about these `Spidermans' is that they are highly concentrated once they have been chopped or pureed. A dessertspoonful at a meal can give more nourishment than an adult side-salad. Experiment, but always taste your experiments yourself. If they are yummy to you, they are likely to appeal to a child. If not - re-season until you have created a real prize. spiderman salad When you make any salad for yourself, including dressing, put a little of it into a food-blender, the sort that has a blade, add a spoonful of cashews or avocado or the yolk of a hard boiled egg, or even a little thick yogurt - something that will bind. Mix it all together and season with vegetable bouillon powder and herbs plus a little salt and maybe a drop or two of olive oil. What you have left is a "Spiderman", a pate which can even be spread on crackers for older children. sprout magic salad Make a base with alfalfa or other sprouts and around the dish arrange: Grated carrot Finely shredded cabbage Chopped apples Grated beetroot Add: Sliced mushrooms, black olives, spring onions Sprinkle raisins over the grated vegetables and add a spoonful of seed or nut cheese. dressings basic french dressing 3/4 cup oil 1/4 cup lemon juice or cider vinegar 1 tsp whole-grain mustard or mustard powder 2 tsp honey A little vegetable bouillon powder and pepper to season A small clove of crushed garlic (optional) Combine all the ingredients in a blender, or simply place in a screw-top jar and shake well to mix. Some people like to thin the dressing and make it a little lighter by adding a couple of tablespoonfuls of water. avocado dip or dressing This is my favorite of all salad dressings. Kids adore it; you can make it thick for them to spread on crackers, leave out the curry powder and feed it pureed to babies, or make it thin to pour over salad. 1-2 avocados 1 cup fresh orange juice (use more or less to give the desired consistency) 1 tsp curry powder 2 tsp vegetable bouillon powder Fresh herbs (e.g. lovage and French parsley) 1 small clove garlic (optional) Peel and stone the avocados. Blend all the ingredients together in a food processor until smooth.

Kale is a Green Vegetable I used to hate: All those dark green curly leaves that you see, stuffed between bowls of vegetables and condiments in typical salad bars. It may look pretty, and of course, it doesn’t wilt for days. But when you start to eat it, it most often tastes disgusting—at least, that’s what I used to think. And yet strangely enough, our grandparents grew masses of kale, and ate it! GREEN WIZARD Kale belongs to the cabbage family. This means it’s both frost-hardy and grows beautifully in cool climates. This is important: Its resistance to frost comes from its ability to draw some of the complex sugars—the ones that are good for you—from its roots into its leaves when the weather turns cold. This means that kale harvested in the late fall tastes beautifully sweet. Of course, it’s much more bitter when harvested in the summer. But there are ways of getting round this too. The sugar that it draws up into its leaves in fall and winter is very low-carbohydrate—there’s about three grams of carbohydrate to half a cup of cooked kale, so you can eat plenty without worrying about ‘over-carbing’ yourself. In fact, I don’t think you could find a better vegetable for health. It contains masses of minerals and vitamins, and carries inside it the strength that gives us strength against illness and degeneration. It’s a particularly excellent source of vitamins A, C, E, K, and magnesium. If you don’t know kale—or if, like me, you’ve ignored it because you’ve found it revolting—it’s time to change your mind. There are two marvelous ways of preparing it that I’d like to share with you. The first is to sauté it in olive oil and garlic. The second: Kale chips, which are unbelievably delicious. SAUTÉED KALE IN OLIVE OIL & GARLIC SERVES 3-4 What you need About 2 bunches of (preferably organic) kale, each of which should contain at least 10 long leaves 2 cloves of garlic, peeled and chopped 3 tbsp extra virgin olive oil ¼ tsp salt Here’s how Wash the kale in cold water, and pull away the flesh from its stems. Tear into small pieces. Let drain in a colander or sieve for five minutes, while you gently brown the garlic in the oil in a large skillet. Add the shredded kale and salt to the hot oil, and cover. Lower the heat to simmer. Keep covered for ten minutes, stirring occasionally so it cooks evenly. Remove from heat and serve. You might want to sprinkle with a few cashew nuts, which go nicely with the dish. KALE CHIPS MAKES 2 CUPS My ultimate favorite snack chips. I think you will love them the first time you try them. Their crunchy, salty goodness is more delicious than fried potatoes, and they’re good for you. What you need Half a pound of fresh kale (preferably organic) 2 tbsp olive oil 2 cloves garlic, chopped finely ¼ - ½ tsp salt to taste 1 tsp flaked chili/a sprinkling of paprika/Cajun seasoning (optional) Here’s how Preheat your oven to 350° Fahrenheit (175°C). Rub one tablespoon olive oil onto a couple of baking trays. Tear out the center rib and stem of each kale leaf, and discard into the compost. Cut the leaves into bite-sized pieces, about two to three inches wide. Wash the kale and dry very well. Put your pieces in a large bowl. Drizzle with olive oil, then sprinkle with the chopped garlic, salt and seasonings—these should be hand-mixed for even distribution. Place the kale in a single layer on your baking sheets, and bake until crisp and edges are slightly brown. This usually takes 12-15 minutes. About five minutes before they’re finished, gently toss them on the baking sheet for extra baking—but beware, they burn easily. Eat and enjoy, but be warned: This is something you will probably want to cook again and again. They are so delicious, even children love them.

live muesli This recipe is similar to the original muesli developed by the famous Swiss physician, Max Bircher-Benner. Unlike packaged muesli, which usually contains too much sugar and is heavy and hard to digest, the bulk of this muesli is made up of fresh fruit. Kids love it. You can make it for yourself and for them. It also turns into a fine puree for a baby. 1-2 heaped tbsp oat flakes A handful of raisins or sultanas 1 apple or firm pear, grated or diced 2 tsp fresh orange juice 1 small banana, finely chopped 2 tbsp yoghurt - sheep's or goat's milk yogurt is excellent 1 tsp honey or stevia to taste 1 tbsp chopped nuts or sunflower seeds 1/2 tsp powdered cinnamon or ginger Soak the grain flakes overnight in a little water or fruit juice to help break the starch down into sugars, along with the raisins or sultanas. In the morning, combine the soaked grain flakes and raisins with the apple/pear and banana, and add the orange juice to prevent the fruit from browning and to aid digestion. Top with the yogurt, then drizzle with honey or a little stevia if desired. Sprinkle with chopped nuts or sunflower seeds and spices. Serves 2. You can prepare countless variations of Live Muesli by using different types of fresh fruit, such as strawberries, peaches, pitted cherries or pineapple, depending on what's available. When your choice of fresh fruit is limited, use soaked dried fruit, such as apricots, dates, more sultanas, figs or pears. For extra goodness, sprinkle the muesli with a tablespoon of wheatgerm. shakes Kids in a hurry love breakfast shakes. You simply put all the ingredients you want into a blender or food processor and whip them up in seconds to create a wholesome instant drink. A shake is easy to digest and packed with goodness - the ideal breakfast for instant and sustained energy. yogurt shake 1 cup plain yogurt 1 ripe banana a few drops vanilla essence 1 tsp honey or natural stevia to taste 1 tsp coconut (optional) Combine the ingredients thoroughly in a blender. As a variation try replacing the banana with a handful of berries, half a papaya or mango, or a few chunks of fresh pineapple. You can replace the yogurt with Soya milk too. nut milk (almond) Nut milks are simple to make, highly nutritious and easy to digest. They can replace cow's milk in certain dishes and can be made from various different nuts - cashews are particularly good, but you may find you need a little more water. Almond milk is my favorite. I remove the almond skins as they are rather bitter and contain a high quantity of prussic acid which should be avoided. Some people blanch the almonds first, but I find it easiest to prepare the milk with unskinned almonds and then strain it through a fine sieve or piece of cheesecloth to remove the skins and pulp. As a general rule you need 1 part nuts to 3 parts water. The quantities below serve 2. 1-11/2  cups almonds 4 cups water Honey or natural stevia to sweeten Dash of cinnamon or nutmeg Vanilla essence (optional) Combine almonds and water in your blender and process really well for a minute or so until the mixture is very smooth. Add the honey, cinnamon or nutmeg and vanilla. Strain and serve. As a variation, blend a ripe banana with the almond milk. nut milk shake For extra goodness add a tablespoon of wheatgerm, or the yolk of an egg, and blend well. 1/3 cup almonds (blanched) 2/3 cup water 5 pitted dates A few drops vanilla essence 1 tsp honey Blend the almonds and the water really well until the mixture is smooth. You can use unblanched almonds and strain the mixture at this point to remove the ground-up husks. Add the other ingredients and process well. Serve immediately. yogurt If you are using yogurt, why not try making your own? It's very simple and much cheaper than the bought variety, and doesn't require a lot of equipment either. The easiest way to make it is in a wide-mouthed flask, but an earthenware crock or dish kept in a warm place will do just as well. I use two methods - the traditional one where you warm your milk to blood heat, and a simplified method that calls for warm water and powdered skimmed milk. I prefer to use goat's milk to cow's because it is richer in vitamins and minerals, and because its fats are emulsified which makes it easier to digest. In fact, many people who are allergic to cow's milk can take goat's or sheep's milk quite comfortably. 2 pints (about a liter) milk (preferably goat's or sheep's) 2 heaped tablespoons plain natural yogurt (starter) Warm in a saucepan to just above blood heat. Pour into a flask or crock and add 2 heaped tablespoons of plain natural yogurt. This can be cow's or goat's yogurt, but it is important that it is live yogurt, and that it doesn't have any fruit or sugar in it. Read the label to be sure that it contains a real yogurt culture which is needed to transform the milk (lots of so-called yogurts don't). Stir the starter in well and replace the lid of the thermos flask. If you are using a non-insulated container, wrap it in a blanket and place it in an airing cupboard or on top of a radiator. If you have an Aga or Rayburn, place the dish on a wire cooling tray on top of it. Otherwise you can heat an oven for ten minutes as hot as it can go and then switch it off. Put the container inside and leave it, without opening the door, overnight. After 6-8 hours you will have cultured yogurt. Transfer the yogurt to the fridge and use if for muesli, drinks, soups, dressings, frozen desserts etc. You can then use this yogurt as the starter for your next batch and go on indefinitely. If your yogurt goes sour, you'll have to buy another starter and begin afresh. instant low-fat yogurt One of the very simplest methods for making yogurt is to use low-fat skimmed milk powder. Make up two pints (about a liter) of milk in a blender, using one and a half times the amount of powdered milk suggested on the packet. If you use boiling water from a kettle and add cold water to it you can get just the temperature of milk you need and don't have to bother heating your milk in a saucepan. Add the two tablespoons of plain yogurt as in the ordinary method and leave in a suitable container for about eight hours. If you want a really thick yogurt, e.g. for dips, simply add more skimmed milk powder when you make up the milk.

When making a smoothie, vanilla usually works best because it is easy to mix with green vegetables or a piece of fruit to make a whole meal. Read labels to see how much protein powder to use. Check the protein content and use one or more scoops, so you are getting between 15 and 22g of protein in each drink. It’s usually between 1 and 1 1/2 scoops of the powder. You can add your fruit allowances—strawberries, an orange, an apple to the smoothie to make a meal if you wish. Sprinkle with cinnamon or nutmeg if you like. Best of all...make a green smoothie whole 'meal' containing 1 to 1 1⁄2 scoops of powder plus your allowance of raw green vegetables. Sweeten with only REAL stevia (see below) and be sure to check that whatever you buy to make smoothies with contains no sugars or artificial sweeteners of any kind, including xylitol. Best Micro-Filtered Whey There is a lot of junk micro-filtered whey out there that are cheap and nasty imitations of the real thing and many poor quality vegan protein powders. Use only the very best. I have researched them all thoroughly. Below you will find my recommendations, plus links to where you can order them from anywhere in the world—from iherb.com. Click on the link to each product and you will be able to read a full description of it and its contents. You can then check, if you like, to see if the product you’re interested in is also available in whatever country you live in. Vital Whey Vital Whey is the best quality, easily assimilated, protein-rich product I have found anywhere. Vital Whey is a non-denatured, native whey protein that is produced to maintain the full range of all the fragile immune-modulating and regenerative components naturally present in fresh raw milk. This product is derived from cows that are grass-fed and graze year-round on natural pastures. It does not contain genetically engineered materials. It is treatment-free, pesticide-free, chemical-free and undergoes minimal processing. It comes in Chocolate and Vanilla. Order Vital Whey from iherb ORDERING FROM IHERB.COM: If you decide to order any products from Iherb.com, you will automatically receive $5 or $10 off your first order. Their products are the cheapest and best in the world…I use them for everything no matter where I am. Get it sent to you via DHL. It will be with you in three to four working days… iHerb.com ship all over the world very cheaply. Best Vegetarian Rice Protein (Vegan) Rainbow Light - Protein Energizer High-Protein, Low-Fat and Low-Carb Vegan Shake with No Soy, Dairy or Added Sugar—Gluten Free. Contains energizing herbs and organic spirulina, broad-spectrum plant-source enzymes, including bromelain, break down protein for optimal assimilation and noticeable energy release with no stomach upset or bloating, and is high in fiber. Order Protein Energizer from iherb BEST TOTAL MEAL POWDER (VEGAN) Garden of Life - vegan RAW Protein Garden of Life, vegan RAW Protein, Beyond Organic Protein Formula is unique to the world. It unlocks the nutritive power of living grains and seeds. A certified organic, RAW, vegan protein powder. Featuring 14 RAW organic sprouts, this powder is an excellent source of complete protein—providing 17 grams and 33% of the Daily Value—including all essential amino acids. It contains Vitamin Code RAW Food-Created fat-soluble vitamins A, D, E and K and supports digestive health and function with live probiotics and protein-digesting enzymes.It mixes instantly and has a neutral taste, making it an excellent foundation for a refreshing, high protein energy shake or smoothie. It is suitable for almost anyone, including those on vegetarian or vegan diets, those on low carbohydrate diets or those with gastrointestinal sensitivities to milk, whey, soy or other protein sources. Order Garden of Life - vegan RAW Protein from iherb Best Real Stevia Spoonable Stevia By Stevita: Spoonable Stevia by Stevita uses only stevia extract with at least 95% pure glycosides (extremely sweet tasting ingredients of the Stevia herb leaves), and a little erythritol, a crystal granulated naturally produced filler found in fruits, vegetables and grains. It is best for baking and sprinkling. Order Spoonable Stevia By Stevita from iherb ENGLISH TOFFEE STEVIA: Wisdom Natural, SweetLeaf, Liquid Stevia, English Toffee Sweet Leaf liquid stevia with all natural flavors is convenient and easy to use. As a supplement, add this nutritious stevia to water, tea, coffee, milk, sparkling water, protein shakes, plain yogurt or anything else you can imagine. It comes in many different flavors including lemon but English Toffee flavor is the best by far. Order English Toffee Stevia from iherb IMPORTANT - Do not be fooled by the artificially made Stevia products such as Truvia and Purevia. These products are not the natural Stevia plant. To learn more read my post here called beware of Truvia.