Quirky Delights By Chris Lim
Presented by Hepatitis SA
Introduction The liver is one of the most important organs in our body. It creates energy from the foods we eat and removes toxins from our body. Hepatitis is inflammation of the liver. Hepatitis B and C are viral infections which over time can cause serious damage to the liver. For most people, hepatitis C can be cured with a short course of daily tablets. While there is as yet no cure for hepatitis B the condition can be clinically managed. Nonetheless, people with hepatitis B or hepatitis C need to take extra care with their health because of the added stress on their liver. Maintaining a healthy lifestyle which includes physical activity, a healthy diet with reduced alcohol, reduced sugar and reduced fat, will help to keep your liver healthy whether or not you have hepatitis. We hope this wonderful collection of healthy, delicious recipes by Chris Lim inspires you to eat better. If you would like more information about hepatitis B or C, call the Hepatitis SA Helpline on 1800 437 222, check out our information pages or chat with us online at hepsa.asn.au.
Presented by Hepatitis SA, 2016 Updated October 2020 Recipes copyright: Chris Lim
Broccoli Salad 250g Broccoli Florets 1 Apple (quartered) 30g of Nuts of choice (walnut, cashews, pine nuts or pecans) 25g Olive Oil 15g White Balsamic Vinegar 1 teaspoon honey 1.5 teaspoon of Dijon Mustard ¼ teaspoon Herb Salt (or salt of choice) ¼ teaspoon pepper or chilli flakes (optional) ¼ cup of dried cranberries or sour cherries (optional) Seeds of choice for garnish (optional) Add all ingredients except seeds and cranberries to food processor. Process until desired consistency is reached. Stir thru dried cranberries. Sprinkle with seeds of choice (sunflower or pumpkin seeds etc) just before serving.
Cauli Risotto 400g cauliflower, broken up into florets 1 small onion, peeled and finely diced 2 cloves garlic, peeled and minced 2 tablespoon of coconut or extra virgin olive oil 1 teaspoon curry powder 200g mushrooms, quartered 100g capsicum, diced 100g green beans cut into 1-2cm lengths (I used pre-cut frozen) 100g green peas (frozen) 100g coconut cream 1 vegetable stock cube 40ml of water
Place the cauliflower into a food processor and turn it to `rice’ by processing until it looks like the size of cooked rice. Remove and set aside. Saute onion, garlic, and oil in a large pan until onion is soft. Add curry powder and sautÊ until fragrant (if contents is quite dry when you add the curry powder, add the 40ml of water). Next add the riced cauliflower, mushrooms, beans, capsicum, peas, coconut cream and stock cube. Stir until all ingredients are well mixed. Bring to a boil then lower to a simmer and cook
covered for 9-10 minutes. Occasionally, stir contents and add a bit more water if needed through this cooking time Check after 9 minutes and if you like your vegetables a little more cooked, add the extra minute of cooking time.
Tips: Enjoy Cauli Risotto as it is or it can be served with a fried egg or side salad – either way, this is a lovely filling meal. To include chicken: Add 300g boneless chicken thigh, diced into 2cm cubes with Cauliflower rice and all the other ingredients.
Gluten Free Chocolate Bean Cake 400g tin red kidney beans, drained and rinsed well 1 tablespoon vanilla extract 5 eggs 1 tablespoon water or coffee 70g unsweetened cocoa powder 1/2 teaspoon bicarbonate of soda 1 teaspoon gluten free baking powder* 1/3 cup oil (or 125g butter, softened)** 1/4 teaspoon salt 1/2 -3/4 cup raw sugar (according to taste) Preheat oven to 180 degrees Celsius. Combine kidney beans, water, vanilla extract, oil and 1-2 eggs in a food processor. Process until smooth and aerated. Add remaining ingredients and process until well combined. Pour batter into lined cake tin and bake for 20 minutes (cupcakes) and 30-40 minutes (for a 20cm cake) or until a toothpick inserted in the middle comes out clean. Remove from oven and let cool slightly in tin before turning onto a cooling rack. Serve with Cashew cream.
Gluten Free Baking Powder * 2 parts Cream of Tartar 1 part baking soda (also known as Bicarbonate Soda) 1 part cornstarch Stir and sift all ingredients together and you’ve got gluten-free baking powder. Store in airtight container. ** Using oil instead of butter will make this cake dairy free.
Raw Cashew Cream 1 cup of Raw Cashews (soaked for a couple of hours)* 1/4 -1/2 cup of Filtered water (depending on desired thickness) 1-2 tablespoon maple syrup (according to taste) 1 teaspoon Vanilla extract Pinch of Sea Salt Put all ingredients in a high speed blender and blast it on high until a thick and creamy consistency is achieved.
Note It is better to start with 1/4 cup of water and gradually thin it out to desired thickness. *The quick way (albeit not raw) is to cover Cashews with boiling water for 15 minutes just before blending. ** Using oil instead of butter will make this cake dairy free.
Almond Milk To make unsweetened almond milk: 1 cup raw almonds soaked for 12 hours 1 litre of filtered water for blending 1/4 teaspoon of sea salt To soak the almonds, place the almonds in a glass bowl or large jar, and cover with filtered water and sea salt for about 12 hours. Try and change the water half way through soaking if possible. Once soaked, drain and discard the soaking liquid (do not use this to make the milk). Rinse the nuts several times to remove any of the antinutrients and enzyme inhibitors. Put the rinsed almonds and filtered water in blender and blast on high for about 60 seconds until completely pulverized. You can drink this without straining if you like rustic whole milk. To strain the milk, use a nut milk bag or double up a piece of chux cloth and put it over a fine sieve. Place a nut bag over the opening of a glass bowl, jar or jug. Pour almond milk into the bag, and let the liquid drain out. When it stops flowing, squeeze until every last drop is out.
Remove the almond pulp and don’t waste the almond meal. Save it and dehydrate it, and then use the almond meal/flour for other recipes such as cookies, breadcrumbs substitute etc You can also make a quick, easy body scrub with it. Do some research on the internet for recipes on usage of almond pulp. Store in a glass jar in the fridge. Activated almond milk (made with soaked almonds) will keep for 2 to 3 days in a very cold fridge. Unsoaked almond milk will keep for 5 days.
Tips: To make sweetened milk, use the basic recipe above and add: 1 teaspoon natural vanilla extract or a few drops of natural almond extract 3-6 pitted dates, 2 - 3 tabolespoons pure maple syrup, or other sweetener For a richer, creamier milk add less water.
Chocolate Almond Milk For Chocolate Almond Milk just add in a couple of tablespoons of raw cocoa powder, 1 tsp vanilla extract, and sweeten to taste. If you needed to make Almond milk in a hurry, pour boiling water to cover Raw Almonds and let it soak for 10-15 minutes then proceed with above recipe. Soaking helps to activate the enzyme in the Almond. The belief is that activating the enzymes allows better digestion and access to its nutrients.
Chickpea Chocolate Chip Cookies 1½ cups cooked chickpeas, or 1 (15 oz.) can, drained and rinsed ½ cup gluten-free flour (chickpea, oats, cornflour etc) ½ - ¾ cup coconut sugar (according to your personal taste) 3 tablespoons melted coconut oil or oil of choice (use about 2 tbsp if not using coconut oil) 1 tablespoon vanilla extract ½ teaspoon salt ½ teaspoon baking soda 1 teaspoon raw apple cider vinegar ¾ cup dark chocolate chips Preheat the oven to 180C and line a baking sheet with parchment paper. Process the chickpeas, coconut oil and vanilla in a food processor until relatively smooth. Add in the coconut sugar, flour, salt, baking soda and vinegar and blend until until a smooth batter is formed. Add in the chocolate chips and pulse briefly until incorporated. Using wet hands (or wear cooking gloves) take 1 big heap teaspoon of batter and roll it into a ball. Place it onto a baking sheet and use a fork to gently flatten the ball, making a stripe pattern on the surface of the cookie.
These cookies do not spread out a lot so there is no need to leave them too far apart. Bake until surface of the cookies starts to crack and the edges are dry to the touch, about 10-15 minutes depending on oven used. Cool completely before serving.
Tip: These cookies freezes very well and it will only take a few minutes for it to defrost.
From: Eat for Health – Australian dietary guidelines
From: Find your way to eat greener, not too much and be active Swedish National Food Agency
Hepatitis SA provides information, education and support to people affected by hepatitis B and C, health and community workers, and the wider community.
For more information call
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