Good Food Bad Food Fruit & Vegetables Pulses Whole grain Fish, white meat Lycopene Pomegranate juice Green tea Red wine in moderation Soya products Olive oil Red meat Processed meats Saturated (hard) fats Dairy Cheese Milk Flaxseed oil Carcinogens

Top Tips Use Soya milk to make, custard, Rice Pudding, Parsley Sauce. Use raw cane sugar not white sugar and never use sweeteners or sacrin. Instead of hollandaise sauce, try Plain Yofu and watercress. With fresh watercress remove all the thick storks and discard, chop the rest as finely as possible and stir into the yofu with lots of black pepper Use PURE spread rather than butter or ordinary margarines. Drink tomato juice with a dash of Worcester sauce. Drink Pomegranate juice and lots of Green Tea. Eat Organic where possible. Keep away from farmed fish because of the Hormones that they are fed on. Most Salmon and even Sea Bass is volume farmed. Fruit Crumble instead of Pies. Avoid things white: sugar, flour, rice, pasta, bread. If you eat chocolate avoid milk chocolate, only eat it with 70% or 80% cocoa (Black and Greens is a good example). BBQs if possible try to avoid these as the smoked and burned food ( even slightly) is carcinogenic. Get rid of the microwave and cling film and store in glass and not plastic.

Breakfast Organic porridge or Porridge made with water. (Filtered tap water or bottled water). Muesli – A good example is Jordan’s organic muesli You could always mix it up and add organic Pumpkin,Sunflower seeds plus dried Cranberries and Blueberries or sour cherries. Organic weetabix We only use Soya milk (unsweetened) but you can also use Rice milk. Drink Tomato juice or Pomegranate juice. If you allow yourself an organic egg a week you can also have a very nice omelette by using 1 whole egg and just the white from another, you can add mushrooms You don’t have to miss out on a English breakfast. You can use Turkey bacon, Organic Chicken and Tarragon sausages, grilled tomatoes, beans and poached egg. Treat yourself every now and then to an oat cake Beans on toast are always good, but watch out for the sugar and salt. Baked Tomatoes on toast are good too, if you have the time, do them in the oven, take as many tomatoes as you need, cut them in half and place in a baking tray and drizzle a small amount of olive oil over the top, then lot’s of freshly ground pepper, bake them in a moderate oven for about 25-30 minutes. You can also have these for lunch by cooking them on a lower heat for about 50-60 minutes this gives a good helping of Licopine. Not everyone can take fruit first thing in the morning but if you can it makes a great start to the day. If you have Grapefruit it better for you to have a ruby variety, Melon is good and so is Mango along with Figs, Prunes and Dates and many other interesting fruits you can buy these days. Not surprising milk is out-Unsweetened Soya milk is our substitute. The more colour used is better for you

Homemade Soups WATERCRESS. In a large saucepan put about ¾ pint of water, with a chicken or vegetable stock cube, 1 quartered onion and a medium potato (quartered) Bring to the boil and simmer for about 15 minutes. Then place Watercress in the pan using either 2 bunches of fresh watercress or 1 packet of fresh watercress from the supermarket. Bring back to the boil and switch off Let it rest for about 30 minutes and then zap it in the liquidizer. Season to taste, remember watercress can be spicy. By putting in the potato it slightly thickens the soup. MUSHROOM. The mushroom is made in the same way but do slice the mushrooms, and again season to taste. ASPARAGUS. Same as above bit I take out about 4 tips, cook them separately and use for garnish. TOMATO. 5 large vine-ripened tomatoes, coarsely chopped 5 cloves of garlic, finely chopped 2 small red onions chopped 2 table spoons tomato paste Heat the oil and sauté the onion in a saucepan for 2 or 3 minutes. Add the garlic, tomato paste and chilli and continue to sauté for 1 or 2 minutes. Add the chopped tomatoes, season to taste and sauté for 2 to 3 minutes more. Add the stock, and bring to the boil, turn down the heat and gently simmer for 30 minutes. We use this recipe often, but we find if you let it reduce by a 1/3 you get a less watery soup and it makes it much nicer. Also if you do this in a large saucepan you can us a hand blender without getting covered with the soup, or just put all in a conventional blender. If using, serve with the parsley and basil. (This is a Professor Jane Plant recipe) 2 large spoons olive oil 1 litre Vegetable stock 1-2 red chillies chopped Chopped parsley and basil (optional)

Aromatic Chicken 1 table spoon of olive oil 2 onions sliced 1 teaspoon ground ginger 1 teaspoon ground cinnamon 1 teaspoon ground turmeric (turmeric helps prostate cancer cells to commit suicide) 4 chicken breasts cubed 500g chicken stock 250g packet dried apricots 25g shelled almonds chopped or sliced Heat oil in a medium pan and cook the onions for 3-4 minutes until softened. Add the spices and chicken then stir to coat evenly. Pour in the stock. Bring to the boil, then cover and simmer for 15 minutes, stirring occasionally. Add the apricots and simmer for a further 15 minutes. Remove lid, stir well and continue to cook for 10 minutes more, until the chicken and apricots are tender and the sauce has thickened slightly. Transfer to a serving dish and sprinkle with the almonds. Garnish with coriander and serve with couscous flavoured with a little lemon juice.

Roasted Red Pepper 4 red peppers, deseeded and quartered 1 large carrot, peeled and sliced 1 large red onion quartered 1 tablespoon of balsamic vinegar 2 tablespoons olive oil 1 litre of hot vegetable stock Place the peppers, carrot and onion in a large bowl. Drizzle with the balsamic vinegar and olive oil, season and toss everything together. Tip them in a roasting tin and roast in the oven for about 35 minutes or until tender. Put all the vegetables and juices into a food processor and blitz to a smooth paste. Add the vegetable stock very carefully. Blitz until you have a smooth soup. Add more stock if the soup is too thick. Eat with thick chunks of wholemeal bread.

Curried Monkfish Preparation time less than 30 minutes Cooking time 20 to 30 minutes 2 tablespoons olive oil 4 spring onions, roughly chopped 2 cloves garlic, finely chopped A pinch chilli flakes ½ teaspoon coriander seeds ½ teaspoon medium curry powder ½ teaspoon cumin seeds ½ teaspoon turmeric ½ teaspoon cardamom seeds 500ml/17 fluid oz chicken stock 1 potato, peeled and diced 2 monkfish fillets (about 150g/6oz each), cut into chunks Large handful spinach leaves Preheat a medium frying pan over a low heat. Heat the oil in the pan and sauté the onion and garlic for 1-2 minutes. Add the chilli flakes, coriander seeds, curry powder, cumin seeds, turmeric and cardamom seeds and cook for a further minute. Stir in the stock and add the potatoes. Simmer for 12 or so minutes. Add the monkfish chunks and spinach and continue to cook for a further 4-5 minutes. Thicken with a little corn flour and water, if necessary. Remove from the heat and serve. Based on an Anthony Worrall Thompson recipe.

Hummus 1 175gm tin organic chickpeas 4 cloves garlic 3 tablespoons lemon juice 1/3 cup tahini 1 tablespoon olive oil ¼ to ½ cup cold water 1 teaspoon salt (I use less about half) 1 teaspoon paprika Rinse chickpeas under running water then put the chickpeas and garlic in food processor and give them a good zap. Then add tahini, salt, and lemon juice and zap again Now add the olive oil and slowly add the water until it reaches a smooth creamy consistence. Put in a bowl and chill, you can pour a little olive oil on the surface and sprinkle with paprika if you wish.

Treats and Desserts Oranges or Strawberries dipped in chocolate (70% or 80% cocoa) Oranges in your favourite Orange liquor or Brandy Pears in red wine Fruit crumbles (Fruit of your choice) ¼ cup of walnut or grape seed oil ¼ cup of brown sugar ¼ cup of sesame seeds ½ cup of chopped walnuts ½ cup oatmeal ½ cup wholemeal flour ½ teaspoon nutmeg ½ teaspoon cinnamon Just mix the whole lot together with a fork until its nice and crumbly, add a little water if necessary, Serve with Soya custard. Summer Pudding Rice Pudding made with Soya milk Grilled figs with honey

Chips 2 large potatoes cut into wedges 1 tablespoon olive oil 1 or 2 large garlic cloves crushed A little sea salt Bake in the oven 200c for about 20-30 minutes.

Sherry Mincemeat This makes 3 small jars or about 40 mince pies. 8oz – 240g seedless raisins 8oz - 240g sultanas 8oz - 240g currants 4oz - 120g glace cherries 3fl oz 90ml medium sherry 2 medium sized apples, peeled and finely chopped 2 teaspoon ground mixed spice ½ teaspoon ground nutmeg 6oz – 180g dark muscovado sugar 2 tablespoon orange juice 2 tablespoon water 2 tablespoon Pure Soya spread (margarine) Put the raisins, sultanas, currants and glace cherries in a large bowl with the sherry. Mix well. Cover and leave in a cool place, stirring occasionally, for 4 to 6 hours or overnight if you prefer. ( I leave mine overnight) Blanch the chopped apples in boiling water for 2 minutes. Drain well. Add to the soaked dried fruit mixture with the mixed spices and nutmeg, stirring well. Put the sugar, orange juice, water and pour into a saucepan. Heat very gently, stirring frequently until the sugar has dissolved. Add to the fruit mixture and stir well to combine thoroughly. Pack into sterilised jars, seal and label. Keeps for about 3 months in unopened jars. I keep mine in the fridge. It is very good and uses very little fat. Other nice things about Christmas we have lots of lovely nuts, but not the salted variety, dates, figs and Clementine’s.