Glow by Kate O’Brien

Author:Kate O’Brien
Language: eng
Format: epub
Publisher: Gill Books

KITCHEN ESSENTIALS

With this GLOW plan, time, or lack of, is no excuse for not eating deliciously healthy skin-loving foods every day. Just a little effort and organisation is required and it pays off big time. You won’t need to buy lots of expensive equipment – you’ll just need some kitchen basics and to focus on buying top quality, fresh ingredients, the majority of which should be vegetables and fish.

Personally, I relish quick and easy foods – if the ingredient list is too long, I move on. And although I am less impatient than I was pre-children, I still struggle with long preparation times. Thus, almost all of the recipes in this book are quick and easy to prepare – some might take time to prove or breathe, but other than that they are good to go.

The following skin-loving foods are included in many of the GLOW recipes and useful to have on hand when preparing meals during the four-week plan.

FRIDGE

FRUIT AND VEGETABLES

• Bananas

• Oranges

• Limes and lemons

• Apples

• Pomegranates

• Berries – blueberries, strawberries, etc. (when in season)

• Avocados

• Tomatoes

• Red peppers

• Seasonal root vegetables (beetroot, carrots, parsnips, etc.)

• Spinach and other leafy greens

• Rocket

• Fresh mint, parsley and coriander

DAIRY AND DAIRY ALTERNATIVES

• Natural unsweetened or Greek yoghurt; sheep’s or coconut milk yoghurt

• Coconut milk or almond milk (unsweetened)

• Feta cheese

FISH

• Salmon, tuna or other oily fish

FREEZER

• Mixed berries (if fresh are not in season)

• Chopped bananas

• Edamame beans

• Peas

• Salmon – in reserve for when no time to shop

CUPBOARD

VEGETABLES

• Sweet potatoes

• Squash

• Potatoes

• Seasonal root vegetables

OILS, HERBS, CONDIMENTS AND SPICES

• Apple cider vinegar (ACV)

• Balsamic vinegar

• Extra virgin olive oil – for dressings

• Olive oil or coconut oil – for cooking

• Vegetable stock cubes

• Black pepper

• Pink or sea salt

• Ground chilli

• Ground cinnamon

• Ground cumin

• Dried mixed herbs

• Fresh root ginger

• Fresh or dried turmeric

• Smoked paprika

• Bay leaves

• Tamari or soy sauce

• Maple syrup

• Miso paste

• Honey

NUTS AND SEEDS

• Almonds

• Walnuts

• Chia seeds

• Flaxseeds, ground

• Sunflower seeds

• Pumpkin seeds

• Almond butter

• Tahini

GRAINS AND FLOURS

• Oats

• Quinoa

• Farro

• Short grain brown rice

• Buckwheat flour

• Spelt flour

• Couscous

• Puy lentils

• Pitta breads and/or wholewheat wraps

• Sourdough bread from a reputable bakery

TINS AND EXTRAS

• Chickpeas

• Kidney beans

• Tinned tomatoes

• Eggs

• Seaweed

• Dark chocolate (more than 70 per cent cocoa solids)

• Herbal teas (berry, mint, rooibos)

• Dates

COOKING WITH OILS

To get the most from plant oils look for the words ‘natural’, ‘unrefined’ and ‘cold-pressed’ on the label. Cold-pressed simply means that the nuts or seeds are first ground, then pressed to release the oil (think olive oil). And while they can be more expensive, they are well worth it. Many everyday cooking oils are treated with chemical solvents to enhance the oil – however, this can destroy some of the goodness. Oils are at their best when unheated, but some (including rapeseed and camelina oils) have a high smoking point and are safe to cook with.

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