Healthy eating Made Simple


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Healthy recipes from Udo's Choice in their 20th Anniversary

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Celebrating 20 Years of Healthy Living HEALTHY EATING made simple


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CONTRIBUTORS Amanda Hamilton Nutritionist, health expert, broadcaster and writer Stephanie Jeffs Founder of Explore Raw Tanya Maher Founder of Better Raw Ian Haste Founder of Haste’s Kitchen. @UdosChoiceUK DISCLAIMER Please consult your doctor before following any of the guidelines outlined within this book. Udo’s Choice assumes no responsibility for personal injury or property damage sustained by or through the use of this book. COPYRIGHT © 2016 UDO’S CHOICE Permission granted to reproduce for personal and educational use only. Commercial copying, hiring, lending is prohibited. 2


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PIONEERING ESSENTIAL FATS In 2016 we are celebrating 20 years of Udo’s Choice in the UK. It turns out Udo Erasmus was ahead of his time when he pioneered the importance of good fats in diets. In 1986 in Udo’s best selling book Fats that Heal, Fats that Kill he extolled the use of undamaged fats for maximising health, and backed his thoughts up with countless citations. Today the world has finally caught up with Udo’s way of thinking and the importance of eating the right fats is well known. AT THE HEART OF HEALTHY LIVING Our range of complementary products are designed to tackle the most neglected areas of nutrition in today’s diets. • Udo’s Choice Ultimate Oil Blend for essential healthy fats omega 3,6 and 9 • Beyond Greens for supporting the skin and immune system • Age specific Microbiotics for maintaining gut health • Digestive Enzymes for the absorption of nutrients ORGANIC AND ETHICALLY PRODUCED Udo’s Choice Ultimate Oil Blend is organic and suitable for vegetarians/ vegans*. It is manufactured in Canada to strict manufacturing guidelines in order to maintain the natural health benefits of the ingredients, then shipped and stored in refrigerated containers. *Except capsules, which contain animal gelatine 3


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CONTENTS ESSENTIAL NUTRITION Nourish The Body Processed & Refined Foods Healthy Fats The Average Diet Shopping Essentials Top Tips For Optimum Health 8 8 9 10 11 12 RECIPES Smoothies 16 Juices 22 Breakfasts 24 Meals Dips & Dressings Healthy Snacks 30 44 45 50 THE FOUNDATIONS 5


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ESSENTIAL NUTRITION Make small sustainable changes and never follow a fad diet 7


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NOURISH THE BODY Your body needs a wide range of nutrients to function at its best, and the simplest way to achieve this is to ensure you eat natural foods from all the main food groups in the right proportions. The different food groups provide different nutrients, a balance of which is required for the body to function optimally. This not only includes protein, fat, carbohydrates, and fibre but the vitamins, minerals and phytochemicals that are obtained in balanced amounts when you eat a varied diet. AVOID PROCESSED AND REFINED FOODS The most important word to remember is ‘natural’ - As much of your food as possible should look like it either grew in the ground, walked on the earth, or swam in the water. If you can’t recognise what it is you are about to eat, the odds are you shouldn’t be eating it 8


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HEALTHY FATS Essential fatty acids should form the foundation of our fat intake as they provide our cells with the nutrition they need in order to function properly. HEART - help decrease most CVD risk factors including high blood pressure, platelet stickiness and high triglycerides (blood fats). BRAIN - improve the membrane function of our blood cells which are then better able to carry vital oxygen to the brain for cognitive function. FITNESS - provide a stable source of energy which can help reduce cravings, whilst shifting the body into a fat burning mode. They also help to lubricate our joints, aid endurance and reduce recovery time. BEAUTY - vital for keeping our skin, hair and nails in peak condition. A lack or imbalance of EFAs can lead to dry, red, acne prone skin. 9


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SHOPPING ESSENTIALS FATS Ultimate Oil Blend Avocados Cold Pressed Flaxseed Oil Extra Virgin Coconut Oil Fatty Fish Nut Butters Nuts Seeds Keeping the right foods in your fridge and cupboards will keep you on the right track - here’s our top picks! VEGETABLES FRUITS Asparagus Bok Choy Broccoli Cabbage Courgette Leafy Greens Leek Mushrooms Peppers Pumpkin Tomatoes Apple Banana Blackberry Blueberry Cherry Grapes Lemon Orange Pineapple Raspberry Strawberry Watermelon PROTEINS Beans Eggs Fresh Fish Lentils Nuts Quinoa Red Meat White Meat CARBOHYDRATES Amaranth Brown Rice Buckwheat Millet Oats Sweet Potato Popcorn (homemade) Quinoa Wholegrain Cous Cous 11


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TOP TIPS FOR OPTIMUM HEALTH 1 2 3 4 5 12 NUTRIENT MAX YOUR MEALS Ensure that all your meals contain foods as close to their natural state as possible. This means ditching the chemical-laden packaged foods. An easy way to visualise a nutritient-rich diet is simply to look for colour - ditch the beige and eat a rainbow. HYDRATE NATURALLY Water or herbal teas are best when it comes to staying healthy and hydrated - some coconut water drinks are another great healthy option. STOCK UP ON HEALTHY SNACKS It’s often mid-meal, stressed-out hunger pangs which lead to the search for comfort food. Make sure you are genuinely hungry before snacking as you are better off sticking to meal times if you can. GET IN SHAPE FOR YOUR HEALTH Visceral fat - the type that gathers around your midrift to create what’s known as the ‘apple shape’ - is more biologically active than other fat cells in the body, meaning it produces more hormones and other biochemicals that can have a profound effect on your health, increasing your risk of disease by promoting insulin resistance and low-level inflammation. KNOW WHEN TO START For women looking to make dietary changes easier, start during the first half of your cycle when levels of oestrogen are slowly rising, as appetite tends to be lower during this phase.


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6 BEAT THE BLOAT Poor digestion can be the root cause of lethargy, headaches and skin problems. Increase your intake of natural, digestion-friendly fibre such as that found in fruit and vegetables. Not only will it boost your digestion, but it also binds itself to excess oestrogen in the digestive tract and carries it out of the body. Good sources of insoluble fibre include brown rice, carrots, cucumbers and celery. Prebiotics and microbiotics also work in synergy to help you getting a flatter tummy from the inside out. 7 8 9 DITCH THE DIET FOODS The fat in diet products is usually replaced with processed carbohydrates in the form of sugar, be it sucrose, maltose, glucose, fructose or the vaguely healthy sounding corn syrup. These are all bad news for weight gain, especially around the mid-section. MODERATE CAFFEINE If you’re a coffee or tea lover, stick to a few cups a day – the basic Americano or macchiato are the most natural. Syrupy oversized flavored coffee-style drinks are a far cry from real coffee. While caffeine needn’t be a problem, drinking caffeine too late can interfere with sleep so a 2pm cut off can be helpful to adopt. If you find caffeine makes you feel jittery, drink herbal teas instead. DON’T DRINK YOUR CALORIES Fruit juices and all forms of alcohol are high in aforementioned sugar. Enjoy a little, not a lot! The government recommendations on alcohol and sugary drinks are a good yardstick. 13


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RECIPES Healthy meal ideas that are super tasty and ultra nutritious 15



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