Vegetable and Coconut Milk Curry

Everyone enjoys a hearty curry in the cold winter months. This recipe is suitable for those with gout ailments as it is brimming with delicious vegetables and is gluten-free. The coconut milk is not animal based fat and is a healthier alternative to dairy cream. Ingredients:

2 tablespoons light olive oil 5-6 cloves fresh garlic, minced

2-3 teaspoons gluten-free red curry paste , to taste

  • teaspoon ground ginger
  • stalks of celery, chopped

1/2 head white or purple cabbage, shredded 2 large carrots, peeled, sliced or chopped

  • large sweet potato, diced
  • chopped and peeled apples 1 diced red onion

1/4 cup golden raisins

1 can of chick peas , rinsed and drained

3 cups of vegetable stock, more if needed

To add in later

1 cup coconut milk, more if needed Sea salt and black pepper, to taste A squeeze of fresh lime Chopped fresh coriander, to taste


Put olive oil in a deep pot or a slow cooker. Add the garlic, onion and spices and stir to coat. Add the rest of the ingredients in the first list and stir briefly to combine. Cover and cook on low heat until the vegetables and potato are tender. Check occasionally to make sure that the veggies are moist.

Before serving, add in the coconut milk, seasoning and lime or vinegar. Add some chopped coriander. Taste test and adjust seasonings. If you need more liquid, add more coconut milk.

Cover and heat through for approximately 15 minutes.

Serve spooned over a small portion of whole grain or brown rice .

Serves 4

Gout Friendly Egg White & Spinach Omelette

This tasty Omelette is full of vitamins K and A. The spinach is a great addition to egg whites for breakfast and the egg white is pure protein without purines which makes it gout friendly.

You need...

3 egg whites

% cup of spinach

1/2 cup onion, chopped

4 or 5 cherry tomatoes, halved
salt and pepper, to taste


Preheat the oven to 180 degrees C. Spray a medium sized frying pan with olive oil and saute' the chopped onion for 3 to 4 minutes, until translucent. Add the spinach and saute'

until it just starts to wilt.

Place spinach-onion mixture in a small oven-proof dish and top with egg whites. Season with a bit of salt and pepper, add tomatoes and bake in oven for 17 minutes. Serve with fresh fruit and enjoy!

Banana and Blueberry Smoothie

This delicious smoothie contains frozen blueberries and bananas which are alkaline fruits. It is important to maintain an alkaline diet to maintain a neutral PH body acid level.

High acidity in the body can cause disease and ailments such as arlhritis and gout. This recipe is best with frozen fruit as it eliminates the use of ice cubes which tends to water down the flavor. Enjoy this smoothie as a morning breakfast or lunch time snack.

You Need...

2 frozen bananas (peeled and cut into chunks)

2 cups frozen blueberries

Half a cup of plain non-fat yoghurt

1 Tbsp honey

Half a cup of skim milk


Place frozen banana chunks and the skim milk into a blender and blend until a few small chunks remain. Add the blueberries, yoghurt and honey and blend all the ingredients until smooth. Pour into glasses, top with a few more berries and enjoy.

Celery Seeds and their Health Benefits

Celery seeds are a wonderful spice that is often used in curries and other foods. Celery is a member of the parsley plant family.

Celery seeds from this plant are not only full of flavor, but have natural medicinal

properties which can aid to relieve and prevent some conditions.

The oils of the celery plant are most concentrated in the seeds. Celery seeds have been

found to contain omega-6 fatty acids, antioxidants, flavonoids and diuretic oils. These

compounds combined are believed to stimulate kidney activity which in turn causes the

body to flush out uric acid and toxins that may contribute to gout and/or arthritis


Rheumatoid arthritis and gout are usually caused by or exacerbated by the presence

of high uric acid content in the body. Celery seeds can help eliminate the condition

because of its natural diuretic properties.

It is also believed that celery seeds may assist people with kidney stones and water

retention symptoms.

Celery seeds can be sprinkled on curries and salads and is one of the ingredients found

Gout Friendly Curried Sweet Potato, Carrot and Ginger Soup

This delicious root vegetable soup is not only comfort food but, is also Gout friendly. All 3 main Ingredients are low In purine content. This tasty dish can also be made using vegetable stock instead of chicken stock.

You will need:

1 1/2 cups sliced peeled carrots

1 tablespoon grated ginger

3 cups cubed peeled sweet potato

2 teaspoons canola oil
1/2 cup chopped shallots

  • teaspoons curry powder
  • cups fat-free, less-sodium chicken or vegetable stock 1/2 teaspoon salt



Heat canola oil in a large saucepan over medium-high heat. Add your shallots and saute for a few minutes until tender. Add potato, carrots, ginger, and curry; cook 2 minutes. Add stock and bring to the boil. Cover, reduce heat, and simmer 25 minutes or until vegetables are tender; stir in salt. Pour half of soup in a food processor and mix until smooth. Repeat procedure with remaining soup. Serve and enjoy!

Yoghurt - Not just good for the Bones

Yoghurt, especially the low fat type is not only tasty, but has many naturally beneficial properties. Eating yoghurts that are low in calories, fats, and sugar can really benefit the body.

Yoghurt contains problotlcs or "good" bacteria. Many of these bacteria strains will help to adjust the balance of organisms in our intestines. This helps to improve our digestive and immune system functions.

Yoghurt is rich in calcium which can be essential in maintaining colon health and is believed to aid in reducing colon cancer.

Yoghurt can be extremely good for the bones due to its Vitamin D and Calcium Content. Calcium is believed to have beneficial effects on bone mass.

Yoghurt contains many other vitamins such as phosphorous, potassium, Iodine, zinc, riboflavin and Vitamin B5 as well as B12.

Some studies suggest that yoghurt could help to prevent high blood pressure due to its potassium content. Potassium is believed to help flush excess sodium out of the body.

Yoghurt is low in carbohydrates and fat (especially low fat and non-fat brands). It can be delicious with fruit, muesli etc. It's also tasty in smoothies and desserts.

Zesty Lemon, Carrot Orange and Ginger Juice

This healthy and delicious juice will get your family going on those hot summer days.

You Need....

2 Peeled Oranges

1 Lemon, Peeled

1-inch piece of fresh peeled Ginger

10-12 carrots


Add all ingredients to Juicer. Pour into glasses and enjoy!

Zesty Lemon, Carrot Orange and Ginger Juice

This healthy and delicious juice will get your family going on those hot summer days.

You Need....

2 Peeled Oranges

1 Lemon, Peeled

1-inch piece of fresh peeled Ginger

10-12 carrots


Add all ingredients to Juicer. Pour into glasses and enjoy!

Reasons to Love Sweet Potatoes


Sweet potatoes are full of goodness and packed full of reasons to include them In your diet.

Sweet potatoes....

- Are a more alkaline (ood and have a high antioxidant content which helps the body prevent inflammatory problems like gout, arthritis and even asthma.

--Are rich in digestive fiber especially when eaten with the skin. This helps with constipation and is believed to also help prevent against colon cancer.

-Are excellent for pregnant women because of their folate content which is important for the development of fetal cells and tissue.

Epsom Salts- a Wonderful Mineral



Epsom salts is a natural mineral consisting of magnesium and sulfate. It has been used for hundreds of years for its natural properties and can benefit the body when used in a hot bath as it is easily absorbed into the skin.

Epsom salts...

Help to soothe aching limbs.

Eases stress and stress related problems by replenishing magnesium levels in our bodies that are depleted through stress.

Can increase our energy levels. Research has shown that magnesium encourages the production of energy packets or ATP( adenosine triphosphate) made in our cells.

Relieves pain, and muscle cramps. Epsom salts is also believed to ease gout discomfort by reducing Inflammation.

Is believed to Improve heart health by improving our bloods circulation.

Is believed to help soothe the skin when there are skin problem flare ups such as psoriasis and eczema.

Flushes toxins from the cells and so helps our bodies to get rid of harmful substances.

Helps muscle and nerve function by regulating electrolytes in our body. Magnesium is believed to be important in our bodies proper use of calcium.

Have you used Epsom salts and felt the benefits?

The Angelic Properties of Devils Claw


Devils claw is a herb native to Africa and has been an extremely popular anti-inflammatory and natural arthritis treatment since the 18th century

by early European Colonists. Its fruit is covered in hooks to attach to animals to help spread its seeds. This herb has been used to fight Inflammation and relieve arthritis pain, headache and assist gout sufferers by lowering uric acid concentration. It is believed that extracts from the devils claw plant root block certain pathways which cause joint inflammation.

Devils Claw can be found in Capsule, tablet, liquid and ointment form. Some teas are also made from dried devils claw root.

7 Healing Properties of Ginger

Ginger is a root plant that that has been used for over 2000 years in China and is not only tasty in meals but has wonderful natural healing properties to aid symptoms of not only arthritis, but other health ailments.

  • Studies have shown that Ginger can ease muscle pain.
  • Ginger is known to ease nausea caused by motion sickness and morning sickness.
  • Believed to be a digestive aid.
  • Is believed to reduce high protein levels in urine
  • Believed to lower blood pressure and cholesterol.

Ginger is used commonly by the Chinese to treat cold and flu symptoms as the root seems to aid as a decongestant and natural antihistamine.

Believed to contain numerous inflammation fighting phytonutrients which aids in naturally reducing pain and inflammation from arthritis.

This wonderful root plant can be added to soups, stews, curries, stir-fries, taken as a capsule or added to juices.


The avocado is a familiar fruit to most of us these days and is commonly consumed by people in many countries.

Spinach & Apple Juice

This healthy juice is full of green nutrients packed with calcium for Bones as well as Vitamin A and C (antioxidants)

You will need:

  • % cups of fresh spinach
  • green apples

V2 grapefruit peeled and white pith removed

  • inch peeled fresh ginger
  • celery stalks Ice (optional) Directions:

Into a juicer add spinach, grapefruit, apples, ginger and celery. Fill your glass with ice if required and pour juice into glass. Enjoy!

10 Reasons Why Tumeric is Fantsastic

Related to the ginger plant family, this popular herb has many fantastic properties making this a natural healing herb.Turmeric grows underground as a stem of the plant Curcuma Longa and is native to tropical South Asia.

Turmeric is...

  1. Known for its anti-inflammatory properties
  2. Naturally beneficial in the treatment of cancer and Alzheimer's disease
  3. Natural antibacterial and antiseptic agent
  4. Naturally detoxifies the liver
  5. Is a natural pain killer
  6. Assists in healing wounds
  7. May aid fat metabolism.
  8. Used in Chinese medicine to treat depression.
  9. Natural treatment for arthritis and Rheumatoid arthritis
  10. Believed to stop growth of blood vessels in tumors.

Lets not forget that Turmeric tastes delicious in Curries and adds a subtle flavor and brilliant color to meat, poultry, eggs, rice and seafoods.

Watermelon Summer Burst


This refreshing juice is packed full of health benefits. The watermelon is rich in beta-carotene and Vit c and is a natural anti-oxidant.   Watermelon has a diuretic action to eliminate excess fluids from the body which helps reduce water retention.

Spicy Spinach

This delicious dish makes a super and tasty side dish to a meal
Serves 6
94 Calories per serving
You will need:
3 tablespoons olive oil
2 onions sliced
2 fresh green chillies, chopped
700g fresh spinach
1 tablespoon lemon juice
1 fresh red chilli, chopped
Pan fry onions in Olive oil for 5 min until soft. Add spinach and green chillies. Fry spinach until spinach begins to wilt slightly. Stir in lemon juice and red Chilli.

Potato and Green Bean Salad


Enjoy this Salad as Tasty side to your main meal or as a delicious light Lunch.

Serves 4

257 Calories per serving

You Will Need:

225g potatoes 250g green beans Juice of 1 lemon

  • teaspoon wholegrain mustard
  • teaspoons olive oil Baby Green salad leaves

4 eggs soft boiled and shelled

Boil beans for 5 min.

Whisk lemon juice, olive oil and mustard together. Toss with potatoes, beans and lettuce leaves.

Cut eggs in half and serve with salad.

Boil potatoes for 20 min.

Cucumber and Pineapple Energy Juice

This refreshing juice is a great energy boost and great for reducing those sweet cravings too.

Asparagus with Poached Egg

Celebrate Spring with this light Lunch

Serves 4

354 calories per serving

You will need:

12 asparagus Spears 4 tablespoons Olive oil 4 slices Ciabatta 6 slices Parm or Gypsy Ham 4 Poached Eggs

Preheat oven to 200 Deg.

Toss asparagus in 1 tablespoon olive oil and bake for 5 min. Drizzle rest of olive oil on bread. Wrap each spear in Ham and bake alongside bread for 10 min.

Arrange bread on plate and top with the asparagus and poached egg. Enjoy!

Spring Carrot Grapefruit and Ginger Immune 

Boosting Juice

Get Spring fever with this refreshing and detoxing juice. This juice is immune boosting, full of vitamin C and fibre. A great start to a busy day!

Awesome Mango and Berry Detox Juice

This simple juice recipe is great for detoxing and it helps maintain a neutral pH body acid level.

For a powerful smoothie add a cup of ice cubes, half a cup of low fat plain yoghurt and a banana and enjoy!

English Garden Ratatouille

A plate of English Garden Ratatouille is perfect for a summery lunch treat

Serves 4, 222 calories per serving

Preparation: 25 mins

English Garden Ratatouille

Cook: 45 mins

You Will Need

6 tablespoons olive oil

2 red onions, sliced

225g carrots, sliced

350g tomatoes, skinned, deseeded and chopped

300g courgettes, sliced

4 garlic cloves, crushed

1 bouquet garni

4 tablespoons fresh parsley, chopped

salt and freshly ground black pepper


Fry the onion and carrots in 4 tablespoons of the oil for 10 minutes, until soft. Add the tomatoes, courgettes, garlic and bouquet garni. Cover and simmer gently for 45 minutes. Drain, reserving the juices.

Step 2

Pour the vegetable juices back into the pan and boil for 3 minutes. Return the vegetables to the pan, add the rest of the oil, parsley and seasoning. Serve hot or cold.

Chinese Noodle Parcels

A perfect noodle dish for the noodle lovers. Serves 4, 277 calories per serving.


Preparation: 15 mins

Cook: 20-25 mins

You Will Need

200g dried egg noodles 6 spring onions, sliced

250g can water chestnuts, drained 225 can bamboo shoots, drained 125g sliced, mixed mushrooms 300g pack Chinese stir-fry vegetables 4 tablespoons sweet chilli sauce

1 garlic clove, crushed

4 tablespoons soy sauce

2 tablespoons tomato ketchup

salt and freshly ground black pepper

shredded spring onions, to serve


Preheat the oven to 200°C/400°F/Gas 6. Cook the noodles according to the packet instructions, drain and transfer to a large mixing bowl. Add the onions, water chestnuts, bamboo shoots, mushrooms and vegetables.

Step 2

Mix the chilli sauce, garlic, soy and ketchup, and season well. Pout into the noodle and vegetable mixture and toss to mix well.

Step 3

Divide the mixture between 4 squares of foil or baking parchment. Bring up the sides to make a sealed parcel and place on 2 baking sheets. Cook for 15-20 minutes. Unwrap at the table and garnish with spring onions.

Roasted Sweet Potato Wedges & Dipping Sauce

Try these roasted sweet potato wedges as a party snack, your guests will keep coming back for more. Serves 6, 256 calories per serving


Preparation: 10 mins Cook: 20 mins

You Will Need

5 large sweet potatoes, peeled and cut into chunky wedges 2 tablespoons sunflower oil

2 teaspoons chilli flakes

salt and freshly ground black pepper 200g plain Greek Yoghurt 1 garlic clove, crushed

3 tablespoons fresh mint, chopped

Preheat the oven to 200°C/400°F/Gas 6. Put the sweet potato wedges in a roasting tin and pour over the oil. Mix to coat evenly the sprinkle with chilli flakes. Season.

Step 2

Bake for 15-20 minutes or until tender. Meanwhile, mix the yoghurt, garlic and mint together. Serve the wedges hot with the dip on the side.

Gout Friendly Spicy-Sesame Vegetable Stir-Fry

A quick and easy spicy-sesame vegetable stir-fry for those days when you get home late. Serves 4, 301 calories per serving

Preparation: 5 mins Cook: 12 mins

Spicy-Sesame Vegetable Stir-Fry

You Will Need:

2 garlic cloves, chopped

2 tablespoons chopped fresh root ginger

  • red chilli, deseeded and chopped
  • tablespoons sesame oil

1 yellow pepper, deseeded and chopped

1 large carrot, sliced

175g broccoli florets

175g mangetout, sliced

220g can whole water chestnuts, drained and halved

200g mung bean noodles

1 tablespoon sesame seeds, toasted

Step 1

Fry the garlic and chilli in the oil for 3 minutes. Toss in the pepper, carrot, broccoli, mangetout and water chestnuts. Fry for 6-8 minutes or until tender.

Step 2

Cook the noodles according to packet instructions. Drain, then toss with the vegetables and the soy sauce. Sprinkle with sesame seeds to serve.

Mixed Vegetable Crunch

Tasty Mixed Vegetable Crunch


Keep your uric acid down by indulging in this delicious mixed vegetable crunch.

Serves 4, 389 calories per serving


Preparation: 10 mins

Cook: 40 mins

You Will Need

1 onion, sliced

  • tablespoon oil
  • tablespoons tomato puree 225g broccoli florets

225g carrots, sliced

175g mushrooms, sliced

400g can chopped tomatoes

50g blanched almonds

salt and freshly ground black pepper

50g butter

75g wholemeal flour

25g rolled oats

75g Cheddar cheese, grated


Preheat the oven to 200°C/400°F/Gas 6. Fry the onion in the oil for 5 minutes until soft. Add the tomato puree and the remaining vegetables and cook gently for 10 minutes.

Step 2

Add the nuts and seasoning and spoon into a shallow ovenproof dish. Rub the butter into the flour then stir in the oats and cheese. Spoon over the vegetables and bake for 30 minutes or until browned.

Gout Friendly Vegetable and Barley Risotto

This tasty risotto takes a little longer to prepare, but is both tasty and helps reduce oout caused by uric acid.

Serves 4, 280 calories per serving


Preparation: 30 mins

Cook: 45 mins

You Will Need:

25g dried wild mushrooms

  • large onion, sliced
  • stalks celery, chopped
  • teaspoon olive oil 125g button mushrooms
  • carrots, diced

250g pearly barley, rinsed

300ml vegetable stock

1/2 teaspoon mixed dried herbs


Preheat the oven to 180°C/350°F/Gas 4. Soak the dried mushrooms in 300ml hot water for 30 minutes. Drain the mushrooms, reserving the liquid.

Step 2

Fry the onion, garlic and celery in the oil for 5 minutes until soft. Add the mushrooms and carrots and cook for 5 minutes.

Step 3

Add the barley, stock, herbs, soaked mushrooms and their liquid and bring to the boil. Transfer to an ovenproof dish, cover and bake for 30 minutes.

Vegetable Noodle Soup

200g frozen peas

200g sweet corn kernels drained

900ml vegetable stock

140g stir-fry noodles

Fresh coriander leaves

Salt and pepper


This delicious soup is packed full of ingredients that help reduce the effects of arthritis and gout caused by uric acid. Serves 4,180 calories per serving

You Will Need

1 finely chopped red onion

1 crushed garlic clove

1 de-seeded finely chopped red chili

1 tablespoon sesame oil

1 large carrot diced

Step 1

Fry onion, garlic and chili, in a large frying pan for 2 min.

Step 2

Add carrot, peas, sweet corn, and stock and bring to the boil. Once boiling add the noodles and simmer for 4 to 5 min or until noodles are cooked. Step 3

Stir in coriander and season to taste. Spoon into warm bowls and serve warm.