EBooks and Freebies

Welcome to Ebooks and Freebies. This page is continually updated with exciting new articles and other goodies. You will be able to access a selection of free items including articles and recipes. You will also be able to buy my ebook. I hope you enjoy reading my work as much as I enjoy researching and writing it!

Introducing:

The Food the Whole Food and Nothing but the Food

Does food confuse you?
If this is the case, you are certainly not alone.

We are continually bombarded with news stories and television programmes telling us what we should and should not be eating. The often conflicting stories are enough to put anyone off their dinner! But what can you do when all you want is reliable and sensible information?

The Food the Whole Food and Nothing but the Food is your ideal introduction. This title looks at the history of food production and the human diet through the ages. Presented in a fun and informative manner, the book will also provide you with useful facts to help make the right food choices for you and your family. With handy hints and tips, guides and valuable reference sources, The Food the Whole Food and Nothing but the Food is all you’ll need when venturing out on your next shopping trip. Oh, and don’t forget your shopping list!

Flower’s Foodology: a No-Nonsense approach to Healthy Eating and Living.

Taster!

The Food the Whole Food and Nothing but the Food is a 51-page full colour e-book in PDF format. You can read it straight from your computer screen, or you can print out your own hard-copy. At £6.99 this beautifully-designed book is excellent value. To view a sample of ‘taster’ pages, please click on the PDF icon to the right.

Buy Now!
To buy your copy of The Food the Whole Food and Nothing but the Food, please fill out your email address in the form below. Then click on the Buy Now button which will take you to Paypal's secure payment server.

Once payment has cleared, your book will be emailed automatically to your email address. Depending on your bank, this can take between 3 and 8 days. Happy reading!

Please note that this fully illustrated e-book is 9MB in size. Please ensure that your email account is capable of receiving a document of this size prior to placing your order. Thank you.

Recipes

In this section, I will be publishing some of my favourite healthy recipes. I'm sharing these with you so that you can see how simple it really is to knock up tasty and healthy meals and snacks.

I like to start my day with a nutritious, tasty, filling breakfast. But if I'm heading off to the gym or doing a morning yoga session, I don't want to be putting a heavy meal into my body. My preferred pre-exercise meal is a nutritious smoothie. Here is my favourite smoothie recipe:

Sam's Power-Packed 'Pond Water' Smoothie!

1 medium Banana
1/2 chopped Mango OR 1/2 cup Berries (fresh or frozen)
1 scoop OR 1 heaped tsp Sprouted Flax Powder
1/2 tsp cinnamon
1 scoop Whey-to-Go Vanilla Protein Powder
1 tsp of Spirulina/Chlorella (or 1/2 tsp of both)
Water OR Oat/Rice Milk
Raw Cacao Nibs (optional)
1 Pint-sized glass

Blend the banana, mango/berries and cinnamon using a little water or oat/rice milk. Add 1 scoop of protein powder. Blend. Add the spirulina/chlorella. Blend for a couple of seconds only. Pour into a pint-sized glass. Sprinkle with raw cacao nibs (optional). Drink! Yes, it really is this simple!

NB: You can add as much water/non-dairy milk until you achieve the desired consistency. I like my smoothie thick and creamy, so I don't add a lot of fluid to mine.

Food Facts
This nutritious drink provides a blend of vitamins, minerals and antioxidants from the fruits and cacao nibs. The whey powder provides an excellent, highly-absorbable form of protein. This will help stabilise blood sugar and stave off those mid-morning energy 'slumps'. The Sprouted Flax provides quantities of vital essential fatty acids (which most diets are sorely lacking in) as well as enzymes to help you digest your food effectively. Spirulina and chlorella are 'superfoods' that provide a dense source of vitamins, minerals, amino acids (proteins), as well as cleansing factors. The 1/2 tsp cinnamon helps to balance blood sugar levels, as well as adding flavour to your drink. It may look like pond water, but this nutritious blend of foods provides a power-packed start to your day. And it is unbelievably tasty too!

Although mostly associated with the summer months, salads can be eaten all year round. Some salads can be particularly hearty and filling. In this recipe I have put together a tasty salad bursting with nutrients designed to help boost your mood. So no matter what the season, the right nutrients in your food can help you maintain a 'sunshine' state of mind. Just imagine you are sitting by the beach, listening to the waves lap against the shore, whilst soaking up the summer sunshine as you tuck into this tasty meal. Enjoy!

Chop potatoes into bite-sized pieces. Steam in their skin. Steam asparagus spears and fresh peas. Slice peppers into strips and roast in olive oil & freshly cracked pepper. Allow all cooked ingredients to cool. Slice spring onion thinly. Combine cooled ingredients with spring onion, spinach leaves, the chopped, boiled eggs and the salmon pieces.

Dressing: Blend the olive oil with the apple cider vinegar and turmeric. Add the nori flakes, chopped dill, pumpkin seeds and black pepper to taste. Drizzle salad in dressing and combine well. Simple as that!

Food Facts
Most of the ingredients used in this recipe contain the nutrients that can help improve your mood. There are plenty of omega 3 fatty acids in the fish and the pumpkin seeds. Omega 3 fats are associated with healthy brain function. Asparagus, peas and spinach are all good sources of folic acid. This nutrient is most often associated with a healthy pregnancy, however it also helps to alleviate depression. Potatoes are a source complex carbohydrates. These help the body to absorb tryptophan, an amino acid that can help improve mood. Eggs are an excellent source of tryptophan. So you can see why I've called this tasty meal a Sunshine Mood Salad. This colourful concoction is packed with all the nutrients you need to give your mood a good boost! (Who needs the sunshine anyway....)

Roast raw cashews under a grill until golden brown. Take care not to burn them. Set them to one side.
Steam broccoli pieces and green beans for 2-3 minutes. Set to one side.
Heat olive oil in a wok. Add shallots. Stir fry for 1 minute. Add garlic. Stir fry for a further minute. Add baby sweetcorn, cherry tomatoes, tamari, lemon juice, turmeric, cayenne pepper and chilli (optional). Stir fry for 1-2 minutes. Add steamed broccoli and beans. Stir fry for 2 minutes. Add scallops and spinach. Stri fry for 3-4 minutes. Turn heat down and add fresh coriander and cashew nuts. Season with black pepper to taste. Serve!


Helpful hints: Stir fries are quick and easy to prepare making them an ideal 'fast food' that anyone can make. The secret to a good stir fry is in the preparation. Ensure that all of your ingredients are chopped and that all your condiments are to hand. Within minutes you will be able to knock together a quick, tasty and nutritious meal.
I have given approximate cooking times for each ingredient but this will depend on how crunchy or soft you like your vegetables. Remember, the crunchier they are the more nutrients they will contain.
If you need to add more fluid to the food as it is cooking, use water instead of oil. You could even use the nutrient-rich water left over from the steamed vegetables. (I always save this mineral-rich water as I like to use it as stock in other meals.)
Note: Scallops can always be substituted for lean turkey or chicken breast if you are not keen on (or allergic to) seafood.

Food Facts
Scallops are an excellent source of protein and contain virtually no fat. They are also a good source of vitamins B6, B12 and E as well as magnesium and potassium. Amongst their many health-giving properties, shallots and garlic help the liver to metabolise both glucose (sugar) and fats. Broccoli is especially rich in vitamin C. A 1-cup serving provides the same amount of protein as a cup of rice, but less than one third the amount of the calories. The beans are an excellent source of complex carbohydrate and fibre. Both help to control blood sugar levels making you are less likely to experience cravings. Cashew nuts have a lower fat content and higher protein content than most other nuts.
Not only are the condiments in this recipe tasty but they serve a beneficial purpose too. Both lemon juice and cayenne pepper help to shift toxic waste that can clog up the body causing ill health and weight gain. Coriander has many health-giving properties. Amongst its many benefits is its cholesterol-lowering action that helps improve the digestion of fats.
This recipe is especially good for maintaining or losing weight, whilst also providing a healthy balance of nutrients. The ingredients are low in unnecessary fats and the type of carbohydrates that can contribute to weight gain or blood sugar imbalance. So even if you serve yourself a sizable portion, your waistline won't suffer as a consequence. Scallops are my favourite food so for me this recipe equals guilt-free eating at its indulgent best!

Beet & Sunflower Sprout Salad
Ingredients
Serves 4

1 mug uncooked quinoa
1 mug clean water
2 garlic cloves
¼ tsp turmeric
1 tbsp tamari
1tbsp nori flakes

1 large Beetroot
1/2 mug Sprouted Sunflower Seeds
2 Spring Onions, chopped
8 Cherry Tomatoes, quartered
Chopped pieces of Orange
100g Rocket Leaves
1/4 cup roasted Pumpkin, Hemp & Sesame seeds

Dash Apple Cider Vinegar
2 tbsps Flax Oil
2 tbsps Freshly Chopped Parsley


Rinse the quinoa and place in a pan. Add water, crushed/sliced garlic and turmeric and bring to the boil. Reduce to a simmer for 10 minutes or until the grain is cooked. Add nori flakes and tamari to taste. Set to one side to cool.
Roughly grate the raw beetroot. Mix into the cooled quinoa grain.
Combine the apple cider vinegar, flax oil and chopped parsley in a glass bowl. Set to one side.
Mix the remaining ingredients into the quinoa and beetroot mixture.
Finally, pour the blended oil, vinegar and parsley onto the mixed ingredients.
Garnish with a sprinkle of chopped parsley and/or spring onion and serve.

Helpful Hints
If you have made a large batch of salad, it will keep for longer if you add the oil to it on a daily basis. Transfer to a glassware or ceramic dish and keep refrigerated.
With quinoa I always cook it using a little less water than required. Extra water can always be added during the cooking process if necessary. More often than not, using slightly less gives the grain a firmer texture preventing it from becoming overcooked and mushy in texture. The grain should retain the consistency of couscous. If it is softer or has formed a ‘clump’, it has been overcooked.

Food Facts
This is the perfect summer salad if you are looking for something nutritious and filling, yet light. As a valuable source of vegetarian protein, quinoa is a versatile and tasty grain. Easy to cook it is also highly digestible, cleansing and filling. Beetroot is another cleansing food, helping to support heathly liver function as well as providing high levels of antioxidants. Sprouting seeds (or pulses) makes them more digestible and far more nutritious. Essentially the food becomes 'live' and rich in enzymes which helps to maximise the nutrient content of each mouthful of these crunchy treats. The mixed seeds are packed with the omega-rich fatty acids necessary to help brain function and keep the body hydrated throughout the hot summer season. You can always substitute olive oil for the flax oil if you prefer the taste. However flax is the richest source of vegetarian omega 3 fats making it a highly nutritious addition to your diet.

This versatile salad can be eaten as a starter, a main dish or a side salad. It can be eaten with oatcakes or rye crackers and bean spreads such as houmous.

Papaya Prawn Salad
Ingredients
Serves 4

400g king prawns, cooked
200g green beans
80g raw cashew nuts
4 spring onions
10 cherry tomatoes
1 medium green papaya
150g bean sprouts
2 tbsps chopped coriander
2 tbsps chopped basil
1-2 limes

Dressing:
2 cloves garlic, minced
3 tbsps tamari
2 tbsps lime juice
1-2 dried chillis, crushed

Combine the dressing ingredients thoroughly. Set aside and allow flavours to blend for at least an hour before serving.
Top and tail the green beans. Steam them lightly for about 3-4 minutes. Allow to cool completely. Roast the cashew nuts under a grill until golden brown. Slice the spring onions lengthways into thin strips. Cut into matchstick length pieces. Cut the cherry tomatoes into halves. Remove the papaya skin and grate the flesh. Combine all of the salad ingredients in a glass bowl.
Save some of the coriander to use as garnish. Serve the salad in portions onto a dish. Pour the dressing over to taste. Garnish with the remaining chopped coriander and lime wedges.

Food Facts
This is a variation on the classic Thai Green Papaya Salad. The original dish contains sugar and fish sauce or shrimp paste. It also contains peanuts. I have substituted these for cashews which are more beneficial to health. For added flavour you can add fish sauce or prawn paste to the dressing. Try to source a natural product excluding additives such as MSG (monosodium glutamate). This simple but exotic dish is packed with fresh nutrients as well as a healthy source of protein in the form of the prawns. Prawns are rich in magnesium, zinc and selenium. Compared to other types of protein they have a very low calorific content. This makes them a useful protein source if weight gain is an issue. Protein is one of the more challenging foods to digest. This is where papaya comes into its own. Not only is it a highly nutritious fruit but it is extremely effective in aiding digestion of protein. Papain, which is often used in supplement form to help break down protein is only naturally found in the papaya. This makes papaya an extremely useful addition to the diet if trying to lose weight. This salad may seem light and easy on digestion but it is also highly nutritious and surprisingly filling.

You can eat this refreshing salad as a starter, a main dish or a side salad. Jasmine Coconut Rice provides the perfect complement to this fresh and flavoursome dish.

Tantalising Tropical Smoothie

1 medium ripe Mango
¼ mug Pineapple chunks
1 hpd tbsp Maca powder
2 tsps Shatavari powder
300ml Oat/Rice/Nut milk OR Water
1 tbsp unhulled Hemp Seeds
1 Pint-sized glass

Add the fluid to the blender. I suggest you add half to two-thirds the amount of fluid suggested, to begin with. With the exception of the hemp seeds, place the remaining ingredients into a blender. Blend to the desired consistency. Add more fluid if required. Pour into a pint-sized glass. Sprinkle the hemp seeds onto the smoothie and stir in. Drink!

Helpful hints: Both mango and pineapple can be pre-cut and frozen in portions. In this way nutrients will be retained and you won't have to worry about them going 'off' if you are only using a section of the fruit for each smoothie. It can also enhance your enjoyment of the drink if you like your smoothie extra chilled, particularly on a hot summer's day.

Food Facts
This colourful, tropical smoothie can be enjoyed during all seasons. It is a perfect nutrient-packed pick-me-up, especially with the addition of the pleasant-tasting superfood powders. Maca root powder can help support thyroid function, boosting metabolism thus improving energy and helping with weight loss. It is also a known hormone nourisher. Native to the mountian regions of Peru it has been called 'Peruvian Viagara®' and 'Peruvian ginseng' because of its legendary ability to promote mental and physical vitality and increase libido in both men and women. Equally useful as a hormone balancer is the Ayurvedic herb Shatavari. Shatavari means "woman with a hundred husbands" and is considered to be the prime tonic herb for the female reproductive system. It is also commonly used in cases of general debility and is thought to both nourish and protect from diseases in general. The crunchy texture of the hemp seeds provides a pleasant contrast to the creamy texture of the smoothie mixture. In addition, hemp is a valuable source of minerals and omega 6 essential fatty acids which help to nourish the hormonal systems of the body.

Both men and women can benefit from the energy-increasing nutrient content of this delicious smoothie. Because of its hormone-supporting qualities this smoothie is especially useful in boosting libido and enhancing fertility. A 'fruity' way to increase your pregnancy potential!