Home' Nova National : NOVA June 2014 Contents novamagazine.com.au
© NOVA JUNE 2014 17
Website Design for the
Healing & Creative Arts
live co-creative sessions
Tel: (08) 9848 3058
Search Engine Optimisation
Facebook Page Branding
Write a Book Workshop
Call us to discuss your
online presence in 2014
Promotional, Proactive & Profit Centered Websites
User-friendly systems for managing content.
is easily accessible. Lightly cooking meat, for
exa mple, makes it more ea sily digestible – it
starts breaking down the protein molecules.
But heat can also make some big
differenc e s to vegetable s – it ca n soften
a nd break down the fibrous cellulose (that’s
why a lot of raw kale, even when blended,
will give you tummy problems), it helps
to improve the digestibility of c omplex
ca rbohydrate (especially the starch/cellulose
so that c ooked potato or s weet potato is
more digestible cooked than raw) a nd it can
break down some problematic aspects of raw
foods, such as oxalic acid and goitrogens.
This article does not allow the space to go
into these t wo a spects more deeply, but it is
simply incorrect to say they have no impact.
In the end, very little in life is ever black
and white, and I believe it is the same with
raw and cooked foods. All healthy human
groups include raw food (where appropriate
to the food) and understa nd the value of
that life force. However, no healthy human
groups eat solely raw food. This vie w is
supported by many, including the same
Richard Wrangham, who, as a biological
a nthropologist, found no huma n group e ats
all their food raw, as did Weston Price many
yea rs before.
I have always (a s my parents’ generation
before me) consumed raw foods, including
cabbage in my mum’s favourite cole slaw and
we called it a salad. We ate raw, fresh seasonal
fruit and called it an apple or pear, not a ‘raw
food ’, but we also ate those fo ods cooked. We
also consumed raw animal products – meats
(steak tartare), raw milk, raw eggs in raw milk
(mum’s egg flip) – but, equ ally if not more
importantly, this was all in the context of the
nourishing foundations that my work is based
upon – good soil, in season, as close to harvest
as possible, prepared so that it is optimal
for the human body (soaking, sprouting,
cooking etc), good fats, good gut ecology, a s
close a s possible to its natural st ate, deliciou s
and within the context of a less stressed life.
We must al so remember that those
foods that may be considered to offer a
higher proportion of nutrients when raw are
useless if they cannot be digested, absorbed
a nd utilised. R aw Cac ao, for example,
might have lots of magnesium, but it’s a lso
extremely high in phytic acid which binds
the magnesium – you won’t be able to access
it. Fermentation, where high temperature s
are reached, can break this and other
a nti-nutrients ( such a s the oxalates that
are highly prevalent in cacao) down, and
indeed this traditional nourishing wisdom
of fermenting, roa sting and grinding the
cacao bean has been known for some 3000
years. Cacao was never consumed raw or
unroasted. Yes, some things might be lost
when heating food, but some things will be
gained. More of the antioxidant lycopene in
tomatoe s is ju st one exa mple, for there are
When choosing vegetables to eat
raw, it pays to bear in mind that nature
tends to provide season-appropriate
foods. In summer, it provides lighter, less
carbohydrate-dense and higher water
content vegetables and fruits. These all
require less cooking and are easy to eat raw.
Yet it gives us the almost opposite in the
cooler months – these denser carbohydrate
root vegetables, and thicker and more
cellulose-dense leaves (cabbage, kale,
collards) and fruits provide us with more
fuel to keep us warm, but will need cooking
to make that goodness accessible.
Yes, you c ould also blend those lea ves up
a nd break down the cellulose (the infa mous
green smoothie) but that is often not enough
for some. I simply and absolutely do not
a gree, b eca use this is what I have seen, that
it offers better nutrition than when cooked.
With regard to seeds – grains, legumes,
nuts and other seeds – yes, they can be
sprouted and you will end up with a highly
nutrient-dense food, without heat. But on a
cold day, you might be better off c ooking
them and eating a lovely bowl of warm
grainy, beany goodness and then adding
some lovely kale in the last 10 minutes to
soften its sturdy fibers. It’s never just about
the food, but the many contexts of that food,
including its thermal properties.
Just because it is now cooked does not
diminish the exceptiona l c apacity of rea l
food to heal, nourish and delight – that is
simply a highly fractiona lised and shallow
approach to the subject of whole some eating.
All those same foods, even some of the
lighter, ea sier to digest summer vegetables ,
ca n still be cooked and offer exceptiona l
nourishment such a s the cl a ssic and delicious
lettuce and pea soup.
Enjoy this recipe which is perfect for
winter green vegetables like k ale.
‘No healthy human groups
eat solely raw food.’
Coconut, Chicken Stock and Vegetable Broth
Serves approx. 4
Gluten free, Dairy free
Chicken stock is the original superfood, giving
you exceptional and bio available nourishment.
This soup is the perfect way to eat those hardier
winter greens, especially kale, as the broth
softens their sturdy fibre and provides fat-
soluble vitamins to ensure their powerful store
of minerals (especially calcium), have optimum
opportunity to be assimilated. You will get a
lot more out of kale when it’s lightly cooked.
Coriander and spring onions are a great addition
to this when in season, added at the last
minute. You can use any seasonal vegetable,
cooking the root vegetables first, and adding the
lighter ones towards the end.
1⁄4 cup Quinoa or Amaranth, soaked in 1 cup
water and 1 teaspoon whey or lemon juice (or
indeed any whole grain)
1 tablespoon coconut oil
100 gm carrot – well scrubbed, and cut into
4 cups chicken or fish stock
9 medium leaves / 50 gm Tuscan Black kale,
finely sliced. (If the kale is very large (such as
Curly or Russian), reduce the amount)
3⁄4 cup coconut milk
1 tablespoon fish sauce.
Leave the grain to soak for 6 hours, or overnight
preferably at room temperature.
Add the coconut oil to a medium size saucepan
and add the carrots. Cook over a medium heat
for one minute. Add the drained quinoa and
stock. Cover and cook for 20 minutes at a
gentle simmer. Add any lighter vegetable, kale
and coconut milk, and cook without the lid for
a further 10 minutes and a very gentle simmer.
Add the fish sauce, stir through and serve.
Links Archive Nova May 2014 NOVA July 2014 Navigation Previous Page Next Page