My Whole Food Philosophy

Martyna Candrick

Description

My Whole Food Philosophy – How to make the change from junk food to whole food without giving up your favourites.

29 delicious recipes for transforming classic junk food dishes into nutritious meals. Think spring rolls, burgers, fish and chips, muffins and yes, sugary drinks too.

Plus tips and hints for stocking a wholefood pantry and fridge, ingredient spotlights and allergy-friendly substitute suggestions.

Sujets

• Cuisine
• Cuisine par plats
• Cuisine santé
• health
• Allergy
• Cooking

Informations

• Publié par: eBookIt.com
• Date de parution: 30 août 2013
• Nombre de lectures: 0
• EAN13: 9781456609504
• Langue: English
• Poids de l'ouvrage: 1 Mo

Extrait

// ACKNOWLEDGEMENTS
 
Recipes: Martyna Candrick
Design / Styling / Photography: Martyna Candrick
and a very special thanks to Anna Waddington for editing this book.


My Whole Food Philosophy
by Martyna Candrick
Text and photography © Copyright Wholesome Cook 2012. All rights reserved.
Published in eBook format by eBookIt.com http://www.eBookIt.com .
ISBN-13: 978-1-4566-0950-4
No part of this book may be reproduced in any form or by any electronic or mechanical means including information storage and retrieval systems, without permission in writing from the author. The only exception is by a reviewer, who may quote short excerpts in a review.
 
First edition
ABOUT THE AUTHOR

Recipes for a healthier life
My name is Martyna and I am the author of this e-book. Food is my passion. I wake up thinking about food. I cook it. I eat it. Then at night I even dream of it! I hope you are as excited about it as I am.
Ok a little bit about me before getting started with the delicious No-More-Junk-Food recipes. I am a professional recipe developer and blogger. The aim of my personal recipe blog, Wholesome Cook , is to create a point of reference for healthy, nutritious and easy to prepare meals, without breaking the bank or over-complicating things. Many of the recipes on my blog are allergy-friendly by default, others have been created by request or can be customised to fit with your needs. So, if you have a moment I would encourage you to visit www.wholesome-cook.com and sign up for the free email recipe updates.
Now, I should also make it clear that I am not an expert in nutrition nor a trained dietician; I am, however, a common sense cook who is committed to healthier living through food. I love to cook. It relaxes me and makes me truly happy to see people enjoy my food. One of the perks of the blog and my job is the constant feedback, so if you have any questions or concerns please feel free to email me at [e-mail] .
And while I try to eat a diet of super healthy food I am not pedantic about it. I still like to have a fresh cream eclair, a burger with fries or chocolate on occasion. But I only do so now and again, and in moderation - if there really is any such thing.
ABOUT THIS E-COOKBOOK
Think of it as a protest against a world full of highly processed, fast-food and pre-packaged meals.
No fad diets. No 'no-carbs'. Just a simple common sense approach to creating a healthier lifestyle.
There are 29 delicious recipes in this book with a focus on being low-allergen, low-additive and mostly low-effort cooking. Many of the recipes can be adapted further to be either vegan or vegetarian and each is marked with a combination of the following symbols:

There are also a few lists of essentials that you may wish to consider using which are healthier and more wholesome than your garden variety stuff. Nothing too crazy though — making a change like this can be super overwhelming so the last thing I would want to do is to overload you with ingredients you may only ever need to use once. In this book, I talk staples — everyday foods and ingredients.
I hope this e-cookbook will inform and entertain you, and help you make some changes for the better in your own food-life balance. Enjoy!
MY FOOD PHILOSOPHY THEN...
Or why eating a whole pizza by myself sounded like a good idea at the time
My Mum is an excellent cook who has instilled in me the love of fresh, seasonal ingredients and who has taught me to buy locally grown, sustainable produce. Growing up, we were blessed because my uncle was an organic cattle farmer so our chest freezer was always full of veal and beef sourced directly from him. We bought our fruit and veg at farmers markets, or directly from the orchards in late summer.
Consumption of "inventions", as my Dad used to call the various chips, soft drinks, chocolate bars and packet mix cakes, was heavily discouraged in our household and everything was made from scratch. Mum even made pasta by hand without using a pasta machine!
When I was in my early twenties, I became infatuated with the same food "inventions" my Dad had warned me about. Even though I still cooked at home, convenience foods took over my life. Junk food became a part of my everyday menu and because I loved food so much, I could show little restraint. If it was in front of me, I would have it.
Within a year, I had piled on 20 kilos and when I had stopped fitting into my recently acquired size 16 jeans, with a threat of having to shop at plus size stores hanging over my head, I knew enough was enough. I needed to take back control of my cravings and my weight.
It was time to make a change... I began by reducing my portion sizes and I soon realised that a dessert-sized plate of good food can be just as satisfying!
MY FOOD PHILOSOPHY NOW
Or why swapping around a few main ingredients works
I am not as pedantic about my dessert plate portion size as I used to be. I still use butter for cooking and spreading on bread, I prefer olive oil to canola, I think soba noodles taste great in soups and I like many canned foods, with chickpeas, beans and tuna being amongst the favourites.
If there is one thing I watch out for (and look out for on nutrition labels) it's sugar. I try to stick to under 20 grams per day, otherwise I quickly notice my jeans getting tighter around the waist and I know that's not a good place to be. When I say sugar I mean anything sweet such as honey, jams and preserves, barbecue sauce, sweetened yoghurt, cakes - I try to use them sparingly.
"If we are not willing to settle for junk living, we certainly should not settle for junk food. ~ Sally Edwards
Now I am not advocating a complete ban on sugar, because firstly, I'm not qualified to make such a recommendation, and secondly, I have done no research of my own that would suggest such a drastic change to the diet would be beneficial. Others have, however, and I have read their accounts, but perhaps I should leave it up to you to decide for yourself if you would like to say no to sugar for good.
So, as I was saying, I eat most things nowadays but I try to steer away from commercially-made products unless they are organic or free range, and free of additives, preservatives or anything artificial. Having said that, I am not a food snob and when at a party for example, I'll have cake without questioning if the eggs were organic and whether the hens that laid them got a massage before they went to bed!!!
My only other weakness (apart from the fresh cream eclairs mentioned earlier) is raspberry jam on a small slice of sourdough with lashings of butter. If French women can do it once a week, so should I.
 
THANK YOU!
To my mum who inspired me to become the cook that I am today,
to my wonderful friends and family who have become my toughest critics,
to Matt also known as Mr Chipconnoisseur for being the most honest taste tester of all,
and to you, the reader, for wanting to make a change.
Marty
10 WHOLEFOOD PANTRY BASICS
Simple ideas for stocking your 'wholesome' pantry
You should by no means feel obligated to go out and restock your whole pantry from scratch. The following list is just a suggestion of some of the things you may want to swap around based on the recipes that follow. By the same token do not feel obligated to stop there!

1. PLAIN FLOUR: wholemeal flour, spelt flour, gluten-free flour
2. MILK: almond milk, rice milk, soy milk or real cow's milk (see A Note on Milks )
3. RICE: brown rice, buckwheat, pearl barley
4. SUGAR: honey, maple syrup, stevia, gl