Drink to your health vitality

Beyond any shadow of a doubt, vegetable juices offer abundant health and longevity. Reams and reams of papers containing research data areavailable to prove that, with the right combinations and regular, sustained intake, these healthy liquids improve the condition of your body in leaps and bounds, and help cure a wide range of ailments.

The eating plan that follows, suggests that you drink two vegetable juices per day. These will depend on the availability of fresh produce and on the state of your health from time to time. The Daily Health Juice (recipe below) is for everyday consumption, and the recipes that follow are for specific ailments, as are the teas and broth of beans and onion.

As far as your weight loss is concerned, vegetable juice can help you achieve your goals far more readily and speedily than you ever thought possible. It regulates the appetite, improves your looks in general (cabbage and lettuce juice are excellent for hair and nails and carrots improve the skin) and it provides your body with loads of essential nutrients, minerals and tissue salts. Spinach is great for regularity and tomatoes keep your electrolytes (minerals required for a regular heartbeat) normal. Juices will cleanse and protect your body, which will not only improve your health, but also ensure that all your systems function at optimum efficiency, aiding efficient weight loss.

Vegetable juices are concentrated nutrients, especially mineral salts, so essential for glowing health. If the juices don't taste good, that's just too bad. Here I have to rely on the old adage: If it tastes this bad, it has to be good for me!"

Herbs can play an important part in improving your health, so here's a good way of consuming them: simply put them through the extractor together with your vegetables and they will release their health-promoting benefits directly into your vegetable juice. Ginger (excellent for digestion and to alleviate nausea) goes well with most yellow vegetables and parsley (beneficial as a kidney cleanser and diuretic) tastes divine in just about any combination. Buy a good herb book and read about all the specific benefits of herbs so that you can use them appropriately. That way you can truly have a medicinal pantry!

Daily Health Juice - large quantity

750 ml carrot juice

100 ml spinach juice

250 ml apple juice (or, when in season, grape juice)

50 ml lettuce juice

25 ml parsley juice

50 ml green bean juice

All juices must be freshly extracted, even the apple juice. Store in 5 small containers in the deep freeze. This is sufficient for 5 days' intake. Defrost at room temperature or in the fridge. Drink as indicated on the eating plan. Yes, some vitamins will be lost in the freezing process, but most of the fibre and minerals will remain completely intact.

Daily health juice - single portion

It is of course far better to enjoy your vegetable juices fresh - as fresh as can be, and usually chilled. Since standing tends to make the juices lose nutrients and taste bitter, have them as soon as extracted and use chilled vegetables to begin with. The bother of having to clean your machine is a small price tag for great health. And as for the pulp, it makes terrific compost. If you are really the prudent type, freeze the pulp and use it at a later stage in soups and stews.

1 large carrot

1 large spinach leaf

1 apple

2 lettuce leaves

10 sprigs parsley

4 green beans

Push everything through your juice extractor. The leaves are more manageable if you roll them into a little ball before pushing the funnel of your extractor through. Drink at once.

How to increase your fibre intake

Having established that fibre has definite benefits to offer, how can you make sure you get enough of it on a regular basis? Basically, there are three ways of upping your fibre intake, namely:through following a natural high-fibre diet (lots of fruit and vegetables, wholewheat bread, unrefined rice, etc)by eating fibre-enriched foodsby taking fibre extracts or supplements in the form of bran, pills, tablets, powders or granules.

It probably goes without saying that the first option is the healthiest. A natural high-fibre diet in which more unrefined plant foods and less foods of animal origin are eaten, is preferable not only because it ensures adequate intakes of vitamins and minerals, but because it also includes less animal fat - whereas the pill-popping method will merely increase the intake of indigestible fibre.

Eating fibre-enriched products - such as some breakfa^st cereals and home-baked muffins to which bran has been added - will certainly increase fibre intake, but will not necessarily rectify dietary imbalances. This is because most South African recipes for wholewheat home-baked products contain too much fat and sugar, which may improve the flavour but also markedly increases the kilojoules. However, it is possible to cut both the fat and sugar content to healthier levels when baking at home.

Fibre extracts are useful in the treatment of disease. They should only be used for medical reasons and not as foods, and must be taken under the guidance of a physician or dietitian. Insoluble extracts such as bran should always be used in combination with adequate water intake to treat constipation and related diseases. Soluble extracts, such as konjac-glucomannan, pectin or guar gum, are used to lower blood cholesterol levels and to control glucose levels in diabetic patients.

How much is enough?

Recommendations for fibre intake are based on those of developed populations in the past (before the escalation of the diseases of affluence) and on intakes of population groups at low risk for these diseases - such as rural, less developed populations and vegetarians.

On average, affluent Western populations presently consume 10 to 20g total dietary fibre per day; it has been recommended that this should be increased to between 30 and 40g per day. Our own research has shown that white South Africans on a typically Western diet eat approximately 2g total dietary fibre per 1000 kilojoules (kJ) per day - a figure which should be doubled. Based on this recommendation, a fairly active adult woman with a daily energy need of between 8000 and 9000 kJ should take in 32 to 36g dietary fibre per day, while a moderately active adult man with an energy need of 9000 to 11000 kJ should consume 36 to 44g fibre.

The table below shows that you can obtain approximately 40g of total dietary fibre by eating six small to medium portions of wholegrain cereals (which include wholewheat bread, brown rice and unrefined breakfast cereals), one medium portion of legumes (beans, peas, lentils), three medium portions of vegetables and two medium portions of fruit per day.

Foods (and portion sizes) that will provide approximately 40 g total dietary fibre per day

Food	Portion size	Total amount (g)	Dietary fibre (g) -
4 medium slices"wholewheat bread	1 slice: 95 X 90 X 10 mm = 35 g	140	12,5
1 portion All
Bran Flakes	125 ml	25	7,5
1 portion cooked brown rice	125 ml	70	0,9
1 portion cooked dried beans	125 ml	100	7,4
1 portion cooked broccoli	125 ml	75	3,1
1 portion grated raw carrots	125 ml	95	2,4
1 portion mixed raw salad	125 ml	50	0,8
1 medium apple	52 X 66 mm	150	2,6
1 medium orange	65 X 70 mm	180	3,6
TOTAL			40,8

Baked Geelbek in Lemon Sauce

4 x 150 g portions filleted geelbek(Cape salmon)

4 large lettuce leaves

75 g soft butter

1 clove garlic, crushed

finely grated rind of 1 lemon

15 ml freshly squeezed lemon juice

15 ml chopped fresh dill

salt and milled black pepper

175 g whole peeled shrimps, well drained on kitchen paper (weigh after shelling)

60 ml dry white wine

dill fronds for garnish

Set the oven at 200°C. Cut four squares of foil, large enough to enclose the fish.

Place a lettuce leaf on each; this will prevent the fish from sticking, and will make serving easier. Put a piece of geelbek on each leaf.

In a small bowl cream together the butter, garlic, lemon rind and juice and dill, and season with salt and pepper. Spread on the fish and top with a scattering ofshrimps.

Pull up, the edges of the foil and add 15 ml wine to each parcel.

Turn the edges over to seal the parcels. Cook for about 15 minutes until the fish is firm to the touch.

To Serve: Remove fish and lettuce from the parcels, or simply place the parcels on warm plates and garnish with dill. Serves 4

Leonie's Snoek Tart

Delicious warm or cool, as a savoury snack with a glass of good wine. Serve with moskonfyk and seeded, finely chopped green chilli.

1 kg smoked snoek, deboned, skinned and flaked

vegetable oil

1 onion, finely chopped

125 ml grated mature Cheddar cheese

Pastry

375 ml cake flour

90 g unsalted butter, cut into blocks 45 ml iced water

White Sauce

500 ml milk

15 ml butter

15 ml flour

salt, milled white pepper, grated nutmeg

Pastry: Sift the flour into a large, chill. bowl. Rub in the butter with your fingertips until the mixture is flaky. Don't let it become oily.

Pour the iced water over the mixture and toss lightly. Gather the dough into a ball. If it crumbles, add a little more iced water a few drops at a time, until the pastry forms a ball. Dust with a little flour, wrap in waxed paper and refrigerate for 1 hour to rest.

Set the oven to 180°C. Roll out the pastry, line a greased quiche tin and bake blind for about 15 minutes. Cool.

White Sauce: Warm the milk in a small saucepan. Melt the butter in a medium saucepan. When the foam subsides, sift in the flour and stir with a wooded spoon to form a smooth paste. Remove from the heat and blend in the warm milk. Cook, stirring until the sauce thickens. Season with salt, pepper and nutmeg.

Heat oil in a non-stick frying pan and fry the onion until translucent.

Spread a little white sauce onto the pastry, then add the flaked snoek and onion. Repeat the layers once more, ending with a layer of white sauce. Cover with grated cheese and bake for about

20 minutes until the cheese is golden.

Serves 8

Baked Linefish with Minted Mango Yoghurt

4 x 200 g portions filleted linefish; skin on 60 ml olive oil

salt, milled black pepper, cayenne pepper

30 ml freshly squeezed lemon juice Tabasco sauce

Minted Mango Yoghurt

250 ml plain, thick yoghurt

1 medium, ripe stringless mango, peeled, pipped and chopped

leaves plucked from 2-3 sprigs fresh mint

Set the oven at 220 °C. Pour the olive oil into a baking dish to fit the fish snugly, add the fillets and turn to coat. Season with salt and pepper and sprinkle with lemon juice and a few drops of Tabasco.

Bake uncovered for 10-12 minutes until cooked.

Minted Mango Yoghurt: While the fish is cooking mix together the yoghurt, mango and mint in a food processor. Purée smoothly and season with salt and pepper.

Pour the minted mango yoghurt sauce over the fish and place under a hot grill for 2-3 minutes. Garnish with a dash of cayenne pepper.

To Serve: Place fish on warm plates and serve with sautéed potatoes and lightly cooked vegetables.

Serves 4

Black Mushrooms

Rolled in Sesame Seeds, with Prawns,

Julienned Vegetables and Indonesian Peanut Sauce

4-8 large black mushrooms (1-2 per serving)

200 ml sesame seeds

cake flour

2 eggs, lightly beaten

Peanut Sauce

30 ml olive oil

100 ml Ketjap Manis

60 ml peanut butter

Prawns and Julienne Vegetables 16 large prawns, shelled and deveined

300 g julienned vegetables (carrots, leeks, celery, red, green, yellow peppers)

olive oil

5 ml crushed garlic,

5 ml finely chopped fresh red or green chilli (discard seeds, or add for a hotter dish)

5 ml crushed green ginger

5 ml finely sliced fresh lemon grass stalks small bunch fresh coriander, chopped coriander leaves for garnish

Set the oven at 180 °C. Grease a baking tray. Toast the sesame seeds in a dry frying pan.

Roll the mushrooms in flour, dip in beaten egg, and coat with sesame seeds. Place on a baking tray and bake for 10-15 minutes.

Peanut Sauce: Mix the ingredients in a small saucepan and simmer, stirring constantly, to form a smooth sauce. If it's too thick, add a little water or chicken stock.

Roasted Garlic

It's worth doing quite a lot at a time, as roasted garlic keeps well and may be used to flavour things like crostini and grilled mushrooms. Cover with oil and store in the fridge. The oil may later be used in salad dressing.

6 whole heads garlic

500 ml milk

olive oil

Set the oven at 180°C. Slice off the tops of the garlic heads, quarter-way down; leave skins on.

Place in a small saucepan with the milk, cover and simmer for about 10 minutes. Drain and rinse with cold water. (Retain the milk; it's delicious in béchamel sauce!)

Place the garlic on a piece of foil, drizzle over a little olive oil, close, place on a baking tray and bake in the oven for 45-60 minutes until soft.

Clarified Butter

The best fat for frying seafood, as it doesn't burn over high heat.

500 g butter

Place the butter in a deep saucepan and simmer over low heat for about 15 minutes. The butter will bubble as the water evaporates, and a layer of scum will rise to the surface.

Remove from the heat, scoop off and discard the scum and pour off the clear clarified butter, leaving the layer of salt and the bottom. Cool and store in the fridge.

Makes about 350 g

Mirepoix

Chop by hand or in a food processor.

1 carrot, very finely diced

1 rib celery, very finely sliced

1 small onion, very finely chopped

50 g rindless bacon or ham,very finely chopped

5 ml chopped fresh thyme

5 ml chopped fresh parsley

Mix together all ingredients.

Harvey's Green Herb Oil

A wonderfully versatile sauce or dressing for fish, meat or vegetables.

100 g chopped fresh herbs (mix basil, oregano, chives and mint, or use individual herbs)

3 cloves garlic, crushed

250 ml olive oil

15 ml freshly squeezed lemon juice

2 ml coarse salt milled black pepper

Whizz all the ingredients together in a blender or food processor until well blended. Store in the fridge.

Makes about 300 ml

Norwegian Salmon with Scallops and Black Noodles

6 x 200 g portions Norwegian salmon;

skin on

Court Bouillon

400 g black noodles 5 ml chopped onion vegetable oil

15 saffron threads

30 ml chopped shiitake mushrooms

300 g scallops with roe (coral)

250 ml Fish Velouté

125 ml cream

30 ml butter

chopped chives and fresh basil leaves

for garnish

Poach the salmon in simmering court bouillon for 8-10 minutes. Drain and keep warm.

Cook the noodles in salted, boiling water for about 10 minutes until tender. Drain.

In a non-stick frying pan fry the onion in hot oil until translucent.

Add the saffron, mushrooms, scallops and fish velouté and simmer uncovered for about 5 minutes until the scallops are cooked. Stir in the cream and heat through.

Just before serving, fry the noodles in the butter in a large non-stick frying pan. Pile on plates with salmon, with the sauce spooned over. Garnish with chopped chives and fresh basil leaves. Serves 6

Thai Green Seafood Curry

2 scallops with roe (coral)

12 medium prawns, shelled and deveined butter

15 ml finely chopped onion

2 carrots, cut into julienne strips

2 courgettes, finely sliced

250 ml sliced shiitaki mushrooms

250 ml fresh bean sprouts

125 ml softened sun-dried tomatoes, sliced

30 ml commercial green curry paste

15 ml chopped fresh coriander

15 ml chopped fresh lemon grass stalks

12 fresh green chilli, seeded and sliced salt and milled black pepper

sesame seeds and chopped fresh coriander leaves for garnish

Melt butter in a non-stick frying pan and fry scallops and prawns over very gentle heat until they stiffen. Remove from the pan and set aside.

Add the onion, carrot, courgettes, mushrooms, bean sprouts and sun-dried tomatoes to the pan (with a little extra butter if necessary) and stir-fry until slightly softened.

Add the green curry paste, chopped coriander, lemon grass and chilli, and season with salt and pepper.

Return scallops and prawns to the pan and cook gently for 3-4 minutes until done.

Pile the curry into a serving dish and garnish with sesame seeds and coriander leaves. Serve with rice flavoured with garlic and shredded fresh basil leaves. Serves 4

Crayfish Bisque with Pernod and Fennel

4 crayfish

vegetable oil

2 carrots, sliced

1/2rib celery, sliced

3 ripe tomatoes, quartered

2 bulbs fresh fennel, sliced

1 fresh red or green chilli, sliced

30 ml cornflour

90 ml Pernod

30 ml brandy

2 litres Fish Stock

250 ml cream

extra whipped cream and chopped fresh fennel fronds for garnish

Pull crayfish tails from bodies, cut in half and extract the meat. Devein and cut into cubes.

Rinse clean the crayfish bodies and tail shells, and chop roughly.

Heat oil in a large saucepan, add the shells, carrots, celery, tomatoes, fennel bulb and chilli fry for about 15 minutes until the shells turn deep red.

Mix together the cornflour, Pernod, brandy and fish stock, add to the pot, cover and simmer for about 50 minutes. Drain through a sieve into a clean saucepan.

Add the cream and chopped crayfish meat and simmer for 1-2 minutes until cooked.

Ladle bisque into warm bowls and garnish with whipped cream and chopped fennel.

Serves 6

Oriental Scampi with Black Beans

50 g dried black beans

500 g shelled scampi or small prawns

1¹/2 small onion, finely chopped vegetable oil

100 g fresh bean sprouts

2 carrots, cut into julienne strips

2 courgettes, cut into julienne strips

1 rib celery, cut into julienne strips

5 ml finely chopped green ginger

30 ml teriyaki sauce

30 ml sweet chilli sauce

15 ml finely chopped fresh lemon grass stalks, or 2 ml dried lemon grass

60 ml chopped fresh coriander

1/4 fresh red or green chilli, chopped hot rice and deep fried rice noodles sesame seeds for garnish

Soak the black beans overnight in cold water. Drain.

In a non-stick frying pan fry the scampi with the onion in hot oil for 1 minute.

Add the bean sprouts, carrot, courgette, celery, ginger, teriyaki and chilli sauces and lemon grass and simmer for 3-4 minutes until the scampi is cooked.

Just before serving add the coriander and chilli.

To Serve: Scoop rice onto serving plates, pile on the scampi, and top with deep fried rice noodles and a sprinkling of sesame seeds.

Serves 4

Prawns Flamed in Whisky with Red Pepper and Couscous Salad

35-60 prawns (5-10 per person, depending on size); shells and heads on olive oil

150 ml whisky

250 ml stoned black and green olives

6 cloves garlic, crushed

4-6 fresh red or green chillies, seeded and finely chopped

3 tomatoes, blanched, peeled, and chopped

Red Pepper and Couscous Salad 3 large, plump red peppers

500 ml water or chicken stock

50 ml olive oil

10 ml salt

500 g couscous

2 bunches spring onions, finely sliced (use green parts too)

1 bunch fresh flat leaf parsley, chopped

Cut the prawns open down the back and remove the vein. Leave head and shells on; dry well.

Red Pepper and Couscous Salad: Char the red peppers all over under a hot grill until the skin blisters. Enclose in a plastic bag to cool slightly, then pull off the skins and scrape away and discard the seeds. Cut into strips.

In a medium saucepan mix the water or stock, olive oil and salt and bring to the boil. Stir in the couscous. Cover and set aside for 5 minutes. Spread in a tray and mix in the spring onion, pepper and half the parsley. Check the flavour; add a dash of vinegar if you like.

Mix the remaining parsley with the garlic, chilli, 50 ml olive oil and tomatoes.

Heat olive oil in a large pan or wok and fry the prawns until they stiffen, salt lightly, turn, pour in the whiskey and flame. Add the parsley and tomato/chilli mixture and cook for a further 1-2 minutes until prawns are done and the sauce forms. If necessary, add a little water to thin the sauce.

To Serve: Spoon couscous salad onto warm plates. Top with prawns, pour over the sauce and garnish with olives. Serves 6

Dukkah-Crusted Fish with Cucumber Salad

Dukkah is an Egyptian nut and seed mixture. Eat on bread, sprinkle over salads and vegetables, or use to coat fish. It keeps well in an airtight jar, so mix a reasonable quantity at a time.

6 x 180 g portions filleted, firm white fish, skinned and sliced on the diagonal

freshy squeezed lemon juice, salt,

milled black pepper, butter

lemon wedges for squeezing

Dukkah

250 g sesame seeds

125 g coriander seeds

125 g hazelnuts, roasted and skinned

75 g cumin seeds

Cucumber Salad

1 English cucumber

salt

1 red onion, finely sliced

1 fresh red chilli, seeded and finely chopped 10 ml sugar

50 ml freshly squeezed lemon juice

Dukkah: Roast all the ingredients separately in a dry frying pan. Grind in a hand mill or blender, keeping the mixture coarse (don't allow the nuts and seeds to become oily). Mix and store in a sealed bottle.

Cucumber Salad: Make ahead so that it can drain and chill; it is best within 2 hours of preparing. Finely slice the cucumber (a mandoline works best), sprinkle with salt and pile in a sieve. Set aside to drain for 10 minutes.

Rinse with cold water and spread on a cloth to dry. Mix in a bowl with the onion, chilli, sugar and lemon juice. Cover and chill.

To Serve: Sprinkle fish with lemon juice, season with salt and pepper, roll in dukkah and fry in sizzling butter in a non-stick frying pan, turning once. As it's thinly sliced, the fish cooks in a minute or two.

Place on warm plates and serve with cucumber salad and lemon wedges. Serves 6

Pomegranate's Pickled Fish

This is well worth making in large quantities, as it improves with keepin and has a fridge life of two weeks, if kep well covered.

1,5 kg yellowtail, kabeljou or geelbek (Cape salmon), filleted and skinned

200 ml vegetable oil

1 kg onions, finely sliced

15 ml fresh, well-made masala

5 ml fennel seeds

5 ml coriander seeds

5 ml black peppercorns

2 ml whole cloves

4-5 bay leaves, preferably fresh

125 g dried apricots

500 ml red or white wine

(red gives a deeper colour to the dish)

10 ml coarse salt 75 ml vinegar

30 ml brown sugar

Place fish in a baking dish which allows sufficient space for the sauce.

Heat the oil in a large saucepan and fry the onions very slowly until they begin to colour; allow about 30 minutes, so the onion becomes nice and sweet.

Stir in the masala, fennel, coriander, peppercorns, cloves and bay leaves, fry for about 30 seconds, then add the apricots, wine and salt. Simmer very gently uncovered for about 20 minutes (or longer) until the flavour is just right; the wine reduces and the oil begins to thicken the sauce; don't rush things!

Add the vinegar and brown sugar. Check and adjust the flavour if necessary.

Set the oven at 200 °C. Pour sauce over the fish, cover with foil and bake for 20 minutes. Pierce with a fork to see if the fish is-nearly done; if not bake for 5 minutes more (cooking time depends on the oven and the baking dish, but remember that the fish will continue to cook as the sauce cools).

Cool completely, then cover and refrigerate for at least a day before serving.

To Serve: Offer as is, or serve on salad leaves with home-made mayonnaise. Serves 10 as a starter or light lunch

Fillet of Kabeljou with Stewed Onion and Chive Butter

4 x 200 g portions filleted kabeljou geelbek (Cape salmon)

500 g onions

250 g butter

3-4 sprigs fresh thyme

2 bay leaves

200 ml white wine

200 ml water

salt and milled black pepper

125 ml cream

1 bunch chives, finely chopped

Set the oven at 250'C. Grease a large baking dish. Finely slice 400 g of the onions; finely chop the rest.

Heat half the butter in a frying pan and cook the sliced onion for about 20 minutes until deep golden and richly caramelized. Stir often - constantly at the end - to prevent burning. Drain briefly on kitchen paper and keep warm.

Place the chopped onion in the baking dish, add the thyme, bay leaves, white wine and water, and season with salt and pepper. Place fish on top, cover with foil and bake for about 8 minutes until choked. Lift fish from the baking dish, place on warm plates and keep warm.

Strain all the juices into a small saucepanand boil uncovered for about 5 minutes until reduced by half. Add the cream and simmer uncovered for about 5 minutes more until the sauce thickens to a coating consistency. Whisk in the remaining butter bit by bit. Add the chives.

To Serve: Spoon onion on top of the fish, pour a little sauce around and serve the rest separately. Serve with new potatoes. Serves 4

Panfried Linefish and Roasted Vegetables with Caper and Butter Sauce

4 x 200 g portions filleted linefish

500 g new potatoes

1 brinjal (about 300 g), cut in half and sliced about 5 mm thick

olive oil, salt, milled black pepper, butter
2 courgettes, sliced about 5 mm thick

2 ripe tomatoes, cut in half and sliced

15 ml finely chopped garlic

50 g drained capers

freshly squeezed juice of 1 lemon

Cook the potatoes in their jackets in salted boiling water. Cool and peel.

Heat olive oil in a frying pan and stir-fry the brinjals, courgettes, and tomatoe until limp and golden. Add the garlic and season with salt and pepper. Set aside and keep warm.

Heat 50 g butter in a non-stick frying pan and gently fry the potatoes until golden. Remove from the pan and keep warm.

Add a little more butter to the pan an fry the fish until browned on both sides and cooked through. Place on warm serving plates with the vegetables.

Add another 80 g butter to the pan. When it foams, add the capers and lemon juice, and season with salt and pepper. Pour over the fish and serve immediately. Serves 4