What could be better than consuming delicious juices and meals to help you improve specific health concerns in a completely natural way?
After in-depth research by Kings College London into developing juices with particular ingredients to target and benefit specific body parts, why stop there! Here are 3 simple, vegan, healthy recipes that target the same body parts as Luhv's three main cold pressed juices: MIND, HEART & SKIN.
SKIN: Spicy Roast Carrot Dal with a Fresh Raita
Health benefits: • Lentils are high in Zinc which is essential in supporting the rate white blood cell move to a site of infection to defend against it. This means zinc can help reduce spots, as these are just infections in hair follicles. Zinc has also been known to reduce sebum production, removing that oily feeling to skin and congestions of pores. • Carrots are packed with beta-carotene, a fat soluble antioxidant which gives them their vibrant colour. A fat soluble antioxidant can move into fatty tissues to be stored, in particular, beta carotene moves into the lower layers of the skin. This means eating lots of it, can have a localised effect to a flare up, and help manage inflammation in the skin! • Onion & garlic are high in quercetin, a natural antihistamine, but also has been known to inhibit enzyme activity linked to inflammation and redness of the skin.
Recipe: I used chana dal, as stock was limited in lockdown, but I would normally use red lentils as they make it creamier and take less time to cook and prep! Serves 4.
Ingredients: For the dal 700g carrots, cut into small chunks 1 tbsp coconut oil 1 tsp cumin seeds 1 tsp fennel seeds 1 tsp chilli flakes Thumb of ginger 1stp garam masala 1tsp black mustard seeds 1stp turmeric 1 tsp ground coriander 4 gloves of garlic, sliced 200g red lentils 800ml water For the raita 1⁄2 cucumber, grated 150g coconut yoghurt or whatever you have Handful of fresh mint, chopped Handful of chopped coriander, chopped Method: 1) Preheat oven to 180C. Add the carrots to a baking tray with a drizzle of oil and season. Roast for around 40 minutes until caramelised. Reserve half to top the dal, and half to make a puree to add to the dal. 2) Fry the onion in a large pan for 8 minutes until softened, add all the spices, garlic and ginger and fry for a further 2 minutes. 3) Add the lentils and water and stir well. Leave to simmer for around 15 minutes until the lentils have expanded and softened. Add some more water if needed. 4) Blitz half the carrots with 200ml of water until a thick paste and add to the dal. Stir it through, season with salt and pepper and let it simmer for a further 5 mins or until your preferred consistency! 5) For the raita, combine all the ingredients in a bowl and season to taste – as easy as that!
HEART: Holy Shiitake Mushroom & Kale Tacos with Zingy Guacamole
Health benefits: • Shiitake mushrooms contain eritadenine, which are known to increase HDL’s (high density proteins) and lower LDL’s (low density proteins) which are carrier proteins of cholesterol. Cholesterol is a vital substance, however too much can lead to problems. Having higher numbers of HDL’s means excess cholesterol is transported away from cells to the liver to be broken down, lowering bad cholesterol levels. • Chillies contain capsaicin, the chemical that gives them their spice, but also influences cells that line blood vessels to secrete nitric oxide which tell the blood vessels to relax, lowering blood pressure. • Avocados are very high in a fatty acid called oleic acid, which helps to increase HDL and lower LDL. They also have a high vitamin E content, a natural anticoagulant meaning it can reduce blood clotting which could help protect from heart attacks and strokes. Recipe: A really quick and easy mid-week dinner, or lunch to impress your friends with something ‘you just whipped up’. The meatiness of the mushrooms, with the freshness of the guacamole and crisp of kale is delicious! Serves 4.
Ingredients: For the filling 150g shiitake mushrooms 100g kale, chopped 1 large red onion, sliced 1 tsp paprika 1 tsp ground cumin 1 tsp ground coriander 1 lemon, juiced For the guacamole 2 avocados Handful of tomatoes, chopped 1 tsp chilli flakes Handful of coriander 8-10 soft tacos
Method: 1) Heat the onions in a frying pan over a medium heat in olive oil until soft and brown. Add in the spices, and mushrooms and a table spoon of the lemon juice. Stir the mushrooms to cover in the spices and continue to heat for 5 minutes. 2) Meanwhile, roast the kale at 180C with salt and pepper and a drizzle of oil for 10 minutes until crispy and slightly brown. 3) Mash the avocado in a bowl (I like to leave mine chunky) and add the coriander, tomatoes, chilli flakes, remaining lemon juice and season. 4) Lightly warm through the tacos in the oven for a minute or so. Layer the mushrooms on top of the kale on the tacos and top with guacamole and enjoy! MIND: Roasted Beetroot dip with Homemade Flatbreads and Walnuts
Health Benefits: • Beetroots are naturally high in nitrates, which have been known to increase blood flow to the brain, especially the frontal lobe which is associated with decision making. • Chickpeas are a low GI grain meaning it releases energy slowly, compared to processed grains and foods like white bread and pasta. Reducing spikes in blood sugar levels, will stop you feeling fatigued and also reaching for that next sugary hit. • Wholegrains, in the flat breads are full of B vitamins, which are vital for energy production as they are directly involved in energy conversion processes in the body. This will make you feel more energised for longer. Especially, eating these flatbreads over white ones.. Recipe: This fresh and tasty dip is a great mid-afternoon snack, lunch, pre-dinner canape or midnight snack for that matter!. Serves 8
Ingredients: For the beetroot dip 4 small cooked beetroots, or raw (roasted) 8 tbsp good dairy-free yoghurt (I used coconut) 1 tbsp tahini 1 tbsp olive oil 1 tsp cumin seeds (optional) 1 unwaxed lemon A small handful of walnuts For the flatbreads 200g wholegrain self-raising flour, plus extra for dusting 1 tsp baking powder 200g of your favourite yoghurt alternative (I used coconut again)
Method: 1) If the beetroots are raw, preheat the oven to 200C and peel and chops them into small chunks. Place them in a roasting tray with olive oil, season and roast for 40 minutes. 2) Meanwhile, combine the flour, baking powder and yoghurt in a mixing bowl with a spoon until the mixture comes to a dough, then get stuck in with your hands to bring it to a ball. 3) Lightly flour a surface, and knead the dough for a minute or so. 4) Cut the dough in half, and divide the halves into 4 equal sized pieces. With your hands, pat and flatten the dough, then use a rolling pin to roll each piece into 12cm rounds, roughly 2mm to 3mm thick. 5) Heat a griddle pan on a high heat, and once hot cook each one for 1 to 2 minutes on each side, or until charred and puffed up, turning with tongs. 6) Remove the beetroots from the oven and leave to cool. 7) Place the dairy free yoghurt, tahini, olive oil, cumin, lemon juice and zest into a blender. Whiz it all up until smooth, then add the beetroot and blend for a couple of seconds to your desired consistency (I like it chunky). 8) Pour into a bowl, and top with walnuts for crunch. Place alongside the warm flatbreads, and dip away.
Written by Libby Savill 24/04/2020