dr raphael kellman md

#ISSUE 97#
Fast & Fresh
PLANT BASED DIET
Video Recipes
DR RAPHAEL KELLMAN MD
THE MICROBIOME
5 HEALTHY VEGAN MEALS
contributors
Adam Guthrie
Founder and CEO of I Feel Good. Adam
is a chef who has helped thousands of
people to make the transition to a whole
food plant based vegan diet through
cooking demonstrations, cooking classes
and the I Feel Good meal plans.
Roo Guthrie
Organic permaculture back yard gardener
and mum of two vegetarian daughters.
Roo grows amazing food for her family
and has given hundreds of families peace
of mind and support as they make a
transition to a vegan diet.
Dr Raphael Kellman MD
Dr Kellman is a pioneer in functional medicine
who has a holistic and visionary approach
to healing. As a doctor trained in internal
medicine Dr. Kellman uses the latest drugs
and technology to treat specific diseases but
his approach to medicine is patient- centered
and holistic.
Welcome!
We are so excited that you’re stepping into the world
of whole food plant-based cooking.
These are quick and easy everyday meals that taste
great are affordable and solve that-
It is delicious, nutritious, simple and quick
to prepare food.
“What’s for dinner?” dilemma.
This style of cooking is something we truly love and
believe in, and it’s something I think you will love
too. It’s about fresh, seasonal, organic produce,
mostly grown in your backyard, that is unrefined and
in its whole form – just the way nature intended. It’s
perfect for busy people like you and me who have
compassion for animals, care about their health,
and who want to do something about improving the
environment.
The most exciting thing of all is that most of the
dishes only take 30 minutes or less to cook.
Have a happy and enjoyable day!
Adam and Roo x
ifeelgood.com.au
contents
Monday
Wholemeal Pasta with Marinara
Sauce
Tuesday
Minestrone Soup
Thursday
Friday
Cauliflower & Pumpkin Warm
Kitchari with Avocado Salad
Salad
Wednesday
Thai Chickpea & Corn Cakes
with Salad
Catalyst
Video: Could food be making us
sick - very sick? Inside our guts.
With special thanks to ABC Catalyst
ifeelgood.com.au
Wholemeal Pasta with Marinara Sauce
ifeelgood.com.au
Watch and Learn Video:
Wholemeal Pasta with
Marinara Sauce
“Wholesome and tasty.”
ifeelgood.com.au
Wholemeal Pasta with Marinara Sauce
Ingredients:
(Serves 4)
250g Wholemeal
spaghetti
1 Onion
3 Garlic cloves
1 Red capsicum
2 Celery stalks
1 Tsp dried marjoram
1 Tsp dried oregano
1 x 400g tin of tomatoes
2 Tbsp balsamic vinegar
1 Cup liquid vegetable
stock
1 Tbsp tomato puree
2 Handfuls baby spinach
1 Tbsp nutritional yeast
Method:
Bring a large pot of water to the boil and add 250g of wholemeal spaghetti.
Stir and cook for 15 minutes or until al dente. Finely dice one onion. Finely
chop three garlic cloves. Roughly chop one red capsicum into small cubes.
Cut two celery stalks into small pieces. Heat a frying pan over a high
heat. Add the onions and garlic and saute for a couple of minutes. Add
the capsicum and celery and saute for a few minutes. Add a little stock to
deglaze the pan. Add one teaspoon of dried marjoram and one teaspoon of
dried oregano, then stir. Add one tin of tomatoes and mash to a paste. Add
two tablespoons of balsamic vinegar. Add one cup of vegetable stock. Bring
to the boil and simmer until thickened. Add one tablespoon of tomato puree,
stir well and simmer until the sauce is thick, about 5 minutes.
When the spaghetti is cooked, drain and set aside. Add two handfuls of
spinach to the tomato sauce just before serving and serve until it is slightly
wilted. Add the drained spaghetti and turn off the heat. Fold the sauce
through the spaghetti. Place the spaghetti into 4 bowls or plates. Sprinkle
with some nutritional yeast flakes and serve.
ifeelgood.com.au
Minestrone
Soup
ifeelgood.com.au
Watch and Learn Video:
Minestrone Soup
“Everyones favourite soup.”
ifeelgood.com.au
Minestrone Soup
Ingredients:
(Serves 4)
1 Carrot
3 Shallots
1 Garlic clove
½ Onion
1 Stick of celery
½ handful of fresh parsley
¼ Cup of water
½ Cup of green peas
6 Ripe tomatoes
1 Cup of cooked borlotti beans
1 Cup of Cooked cannellini beans
1 Cup of whole wheat penne
1 Cup of shredded green
cabbage
3 Cups of vegetable stock
1 Cup of green peas
Method:
Half a carrot and slice into discs. Slice three shallots, including the
green ends. Finely dice one garlic clove. Finely dice one onion. Slice
one stick of celery. Finely chop half a handful of fresh parsley.
Place six tomatoes into a blender and puree until liquefied.
Heat a saucepan over a high heat and saute the onion and garlic.
Add a quarter of a cup of water to deglaze the pan and saute until
the water is absorbed.
Add the blended tomatoes, the vegetable stock, the cannellini
beans, the penne pasta, the shredded cabbage and the celery.
Cover and bring the soup to the boil then reduce the heat and
simmer. After 15 minutes, add the green peas and stir the soup.
Reduce the heat and simmer for another 5 minutes or until the pasta
has cooked. Serve in a bowl, sprinkle with chopped parsley and
enjoy with some sourdough bread.
ifeelgood.com.au
Thai Chickpea
& Corn Cakes
with Salad
.
ifeelgood.com.au
Watch and Learn Video:
Thai Chickpea &
Corn Cakes with Salad
“Great with a salad or
in a burger.”
ifeelgood.com.au
Thai Chickpea & Corn Cakes with Salad
Ingredients:
(Serves 4)
Corn Cakes
2 carrots
1 medium head broccoli
2 corn cobs
2 shallots
1 garlic clove
1 inch piece of ginger
1 can of drained chickpeas
½ cup brown rice flour
1 chilli
Salad
1 avocado
2 tomatoes
1 large bunch coriander
1/2 lime
Sauce
4 Tbsp sweet chilli sauce
Method:
Preheat the oven to 200ºC (400ºF).
Grate two carrots into a large mixing bowl. Grate a medium head
of broccoli into the bowl. Slice the kernels off one cob of corn and
add to the bowl. Finely slice two shallots and add to the bowl.
Finely slice one garlic clove and add to the bowl. Grate a one
inch piece of peeled ginger into the bowl. Gently mash one can of
drained chickpeas. Add the mashed chickpeas to the bowl. Add
the brown rice flour to the bowl. If you like it spicy, finely slice one
chilli and add to the bowl. Mix ingredients well with your hands.
Take a small handful and form a round pattie. Place onto a lined
baking tray and continue to form eight patties.
Place into a pre-heated oven for 20 minutes, turning them at 10
minutes. Meanwhile, prepare the salsa. Slice one avocado in half.
Cut and scoop into a bowl. Cut two tomatoes into small pieces.
Add to the avocado. Finely chop one bunch of coriander. Add to
the bowl and squeeze over the juice of half a lime. Toss the salad
well and place into a bowl. Serve the cakes and salad with a
small bowl of sweet chilli sauce.
ifeelgood.com.au
Cauliflower & Pumpkin
Warm Salad
ifeelgood.com.au
Watch and Learn Video:
Cauliflower & Pumpkin
Warm Salad
“Delicious and nutritious.”
ifeelgood.com.au
Cauliflower & Pumpkin Warm Salad
Ingredients:
(Serves 4)
1 Head of cauliflower
½ Pumpkin
¼ Cup maple syrup
5 Sage leaves
1½ Cups (400gm) tin borlotti
beans
2 Large handfuls of baby spinach leaves
1 Tsp ground cumin
1 Lemon
Salt to taste
Method:
Preheat oven to 400ºF (200ºC). Chop cauliflower into florets and place
on to a baking tray with sage and salt. Chop the pumpkin into small 2
cm cubes and place on a baking tray with sage and salt. Drizzle a quarter of a cup of maple syrup over the pumpkin and toss well. Drain one
can of borlotti beans and place in a bowl.
Place both trays into oven and roast for 20 minutes.
Meanwhile place baby spinach leaves on a large platter. Remove the
pumpkin and cauliflower from the oven when golden brown.
Place the cooked pumpkin on the spinach leaves. Then the borlotti
beans. Sprinkle the ground cumin over the cauliflower. Add the cauliflower to the salad. Top with more spinach leaves.
Squeeze the juice of one lemon over the salad and serve.
ifeelgood.com.au
Kitchari with
Avocado Salad
ifeelgood.com.au
Watch and Learn Video:
Kitchari with
Avocado Salad
“An ancient Indian dish that is
warming, nurturing and cleansing.”
ifeelgood.com.au
Kitchari with Avocado Salad
Ingredients:
(Serves 4)
1 Tsp ground cumin
1 Tsp ground coriander
1 Tsp ground turmeric
1 Tsp mustard seed
1 Cup split Mung Dal
2 Cups Brown Rice
1 Inch piece fresh ginger
8 Cups water
1 Lemon
1 Bunch of cilantro/
coriander
Salt and pepper to taste
Cucumber, Avocado and
Tomato Salad
1 Avocado
1 Tomato
1 Cucumber
1 Lemon
Method:
Measure one teaspoon of ground cumin, ground coriander and
turmeric in a bowl. Place one teaspoon of mustard seeds into a bowl
Rinse one cup of split mung dal and two cups of brown in a
colander. Grate a one inch piece of ginger.
Fill a jug with eight cups of water. Pour a splash of water into a hot
saucepan. Add the cumin, coriander, turmeric and mustard. Stir for
one minute
Add the two cups brown rice and one cup mung dal
Add eight cups of water. Add one pinch of salt. Stir well, and simmer
covered for 10 minutes
Meanwhile prepare the salad
Cut an avocado in half and slice into pieces. Place into a serving
bowl. Cut a tomato into pieces. Cut a cucumber into pieces. Squeeze
the juice of a lemon over the salad. Add salt and pepper to taste and
mix well and set aside. Remove lid off kitchari and stir. Replace lid
and simmer for 10 more minutes. Squeeze the juice of one lemon
over the kitchari when you are about to serve.
Add salt and pepper to taste
Stir through and serve topped with coriander leaves.
Weekly Shopping List - Issue 97
Fresh Produce
2 Onions
7 Garlic cloves
3 Shallots
1 Red capsicum
3 Celery stalks
3 Carrots
9 Ripe tomatoes
¼ Green cabbage
1½ Cup of green peas
1 Medium head broccoli
1 Head of cauliflower
2 Corn cobs
1 Inch piece of ginger
1 Chilli
2 Avocado
1 Cucumber
½ Pumpkin
5 Sage leaves
2 Bunches coriander
½ Handful of fresh parsley
4 Lg handfuls of baby spinach
leaves
3 Lemons
1 Lime
1 Inch piece fresh ginger
Pantry Items
1 x 400g tin of tomatoes
2 Tbsp balsamic vinegar
1 Cup liquid vegetable stock
1 Tbsp tomato puree
1 Tbsp nutritional yeast
1 Cup of whole wheat penne
250g Wholemeal spaghetti
3 Cups of vegetable stock
½ Cup brown rice flour
4 Tbsp sweet chilli sauce
¼ Cup maple syrup
1½ Cups (400g) tin borlotti
beans
2 Tsp ground cumin
1 Tsp ground coriander
1 Tsp ground turmeric
1 Tsp dried marjoram
1 Tsp dried oregano
1 Tsp mustard seed
1 Cup uncooked split mung dal
1 Can of drained chickpeas
1 Cup of cooked borlotti beans
1 Cup of cooked cannellini
beans
2 Cups uncooked brown rice
ABC CATALYST
WWW.ABC.NET.AU/CATALYST
VIDEO: GUT REACTION
Could food be making us
sick - very sick? Inside our guts.
GUT REACTION: PART 1
COULD FOOD BE MAKING US SICK - VERY SICK? IN THIS TWO-PART
SPECIAL GRAHAM PHILLIPS REVEALS NEW RESEARCH ABOUT THE
INTERPLAY BETWEEN FOOD AND THE BACTERIA DEEP INSIDE OUR GUTS.
TO WATCH PART 2 CLICK HERE
THE MICROBIOME DIET
DR RAPHAEL KELLERMAN MD
CUTTING-EDGE SCIENCE HAS SHOWN THAT THE MICROBIOME IS THE SECRET TO HEALTHY WEIGHT LOSS AND TO FEELING
HEALTHY, ENERGIZED, OPTIMISTIC, AND AT THE TOP OF YOUR GAME. THE MICROBIOME IS A WHOLE INNER WORLD THAT LIVES
WITHIN YOUR INTESTINES—TRILLIONS OF TINY MICROBES THAT HELP YOU EXTRACT THE NUTRIENTS FROM YOUR FOOD,
BALANCE YOUR MOOD, AND SHARPEN YOUR CLARITY AND FOCUS.
THESE BENEFICIAL BACTERIA MAKE UP A SEPARATE ECOLOGY WITHIN THE BODY AND HAVE AN ENORMOUS INFLUENCE ON
YOUR METABOLISM, YOUR HORMONES, YOUR CRAVINGS—EVEN YOUR GENES. THE MICROBIOME’S HEALTH IS INTIMATELY
INVOLVED WITH YOURS: WHEN IT FLOURISHES, YOU FLOURISH. WHEN IT CRAVES SUGAR, SO DO YOU. WHEN IT OPERATES
AT PEAK EFFICIENCY, SO DOES YOUR METABOLISM. AND WHEN YOUR MICROBIOME IS OUT OF BALANCE, YOU MIGHT FIND
YOURSELF GAINING WEIGHT OR UNABLE TO LOSE WEIGHT, NO MATTER HOW MUCH YOU EXERCISE OR HOW CAREFULLY YOU
EAT. TO ACHIEVE YOUR IDEAL WEIGHT, YOU NEED THE HELP OF YOUR MICROBIOME.
NOW, DRAWING FROM NEARLY TWO DECADES OF EXPERIENCE AS A SPECIALIST IN FUNCTIONAL MEDICINE AND INTESTINAL
HEALTH, RAPHAEL KELLMAN, MD, HAS DEVELOPED THE FIRST DIET BASED UPON ON THESE SCIENTIFIC BREAKTHROUGHS.THE
MICROBIOME DIET OFFERS AN EFFECTIVE THREE-PHASE PLAN TO HEAL YOUR GUT, RESET YOUR METABOLISM, AND ACHIEVE
DRAMATIC, SUSTAINABLE WEIGHT LOSS. THE MICROBIOME DIET WILL HELP YOU...
RESET YOUR METABOLISM
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of The Book
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FOUNDERS FOOD EDITORS DIGITAL PRODUCTION VIDEO PHOTOGRAPHY Adam and Roo Guthrie
Adam and Roo Guthrie
Roo Guthrie
Adam Guthrie
Carol Da Riva
Greg Twemlow
Adam Guthrie
I FEEL GOOD PTY LTD
www.ifeelgood.com.au
email: [email protected]