Liddell Diet – for stubborn weight losers

Dear Slimmers

Welcome to the Liddell Diet – I wish you the greatest success!

The diet is based on the following principals:

• 55% Good Oils and Fats
• 20% Non-Inflammatory Protein
• Low GI foods
• No preservatives, colourants, MSG and tartrazine
• 5% Fruit and Starch – organic if possible

Your current weight profile is as follows:

FOOD LIST

Meal planner

• Your meals are divided into three categories
• Each category has 3-4 options
• Choose one option per category if you have three meals
• Each option contains of a protein with vegetables

Guidelines

1. When you don’t know what to eat: have grass fed meat and cover your plate with vegetables – add butter or ghee if needed.
2. The Liddell Diet will reduce body fat and boost your energy

• 3 Ways to address cravings:

•  Fasting options

PS: no eating whilst sleeping

Plant toxins to avoid for weight loss

• Seed Mix

Grind daily and keep in an airtight container in the fridge – grind daily or weekly.

25 % Linseeds

25% Pumpkin seeds

25% Sesame seeds

25% Sunflower seeds

• Fruit

• Eat fruit as allowed per food list
• Fruit quantity as a fist size
• Only fresh fruit and no fruit juice is allowed
• Eat fruit after dinner

• Eggs
• You are allowed 6-8 eggs per week

• Condiments
• Use freely as per FOOD LIST
• No pre-mixed spices
• Use olive oil as a salad dressing
• No HP Sauce, tomato sauce, chutneys, pre-mixed mustard and sauce toppings

• Water and Beverages
• You must consume 2 litres of water per day because: (reversed osmosis, distilled, filtered or bottled)
• Water suppresses appetite naturally, so have glass of water before each meal
• Water retention does not cause obesity
• Obese people need more water than slender people, because they perspire more
• Enough water helps with constipation (if you don`t get enough water, it is withdrawn from large bowel and can cause constipation)
• No limit on Rooibos tea without milk and a herbal sweetener Xylitol if needed
• Fluids can be consumed at any time of the day
• NO ALCOHOLIC BEVERAGES ALLOWED

• Important Notes
• Have breakfast within 2 hours from getting up and have 2 hours between dinner and bedtime
• if you fast for 12 hours and eat for 12 hours please remember then to have 4-5 Hours between meals – if you are used to a snack mid morning and mid afternoon snack – have a handful of nuts – protein makes you feel full
• Only use Olive Oil, Grape Seed oil or Palm Fruit oil when cooking
• All dairy must be rBST hormone free
• Eat fish 2-3 times a week minimum and please note

Low Omega fish (0.1-2.9%): angelfish, geelbek, hake, kingklip, kabeljou

Medium Omega fish (3-10.9%): pilchards, snoek, tuna, yellowtail

High Omega fish (11-30%): barracuda, salmon, butterfish, herring, mackerel & sardines

• Eat nuts daily
• Eat organic where possible, herbicide free, preservative free and no chemical additives
• Eat a minimum of 5 different vegetables daily.
• Avoid burnt, fried and browned food
• No fruit juices or fruit teas are allowed
• Cheese can only be eaten daily
• No limit on soda water / mineral water consumption
• Best way to prepare food:
• Do a 2 minute sauté followed by adding water based sauce and let the food “steamfries” at lower temperatures. Grilling, steaming, boiling or baking is better cooking methods than any form of frying. Don’t kill your food by cooking it to death – you destroy the live enzymes and nutrients.

1.  Guidelines when you break the rules:

REMEMBER THE FOLLOWING:

• You can cheat with one mealtime a week. The other two meals for that day must be according to your meal planner
• Two liters of water must be consumed on the cheat day
• The first few mouthfuls during the cheat meal must be a protein
• Eat cheese before you consume alcohol
• Most spirits are low in carbs, especially vodka and gin, but the alcohol is burned before fat for energy
• Consume your entire meal within 2 hours
• Drink mineral water during the cheat period

1.   Tips for the cheat meal
2. Eat a salad or vegetable soup for a starter
3. Try to exclude stews and meals with sauces
4. Grilled fish and chicken are always good choices
5. Always ask for grilled rather than fried food
6. Ask for sauces separate so that you can control how much you eat
7. Always eat vegetables with your main meal
8. Eat potatoes in skin rather than chips
9. Drink mineral water throughout the meal so that you can restrict alcohol intake
10. Fruit salad is a good choice for dessert

• Tips for success
• Attitude is vital for the success of the Liddell Diet.
• The ultimate goal is a complete lifestyle adjustment and not just an interim plan to loose weight and then to return to all the old habits
• Keep a food diary where the following information is recorded: day, time, food and liquids consumed mood and company and how did you feel at specific meal times – this will help you to identify problem areas.

• Willpower is needed and to ensure motivation do the following:
• Tell your friends and colleagues
• Plan your meals
• Always have a glass of water in your hand at socials to keep your hand and mouth busy
• Don’t shop when you are hungry
• Always eat at the same spot at home – not in the car, bed or in front of TV
• Eat slowly, chew food well and do not overeat. Remember detail to presentation:
• Eat when you are calm and concentrate on the taste and texture of the food

1. Nail your cravings

15.1  Apples: apples offer you a lot of calcium, magnesium, phosphorus, potassium and is an excellent source of cholesterol-lowering pectin. If you eat a lot of saturated fat – it can be the reason for apple cravings.

15.2  Butter: Vegetarians crave butter often because of their low saturated fat intake. The craving for salted butter is because of the salt craving.

15.3 Cola: Addiction for sugar and caffeine – NO NUTRITIONAL VALUE

15.4  Nuts: If you crave nuts, you could probably use more protein, B-vitamins or fat in your diet. Stressed people eat more nuts because of their increased B-vitamin needs.

15.5  Ice-cream: Ice-cream contains a lot of calcium – but people crave it for sugar.

15.6  Pickles: Craving for salt and potassium.

15.7  Bacon: Craving for bacon is because of its fat. Bacon contains a lot of saturated fat and carcinogenic nitrates. If you indulge in bacon often, top up with Vit A, D, E, and C to counteract the nitrates.

15.8  Eggs: Aside from protein ( 13g per two eggs), eggs also give you sulphur, sink, selenium, fat and choline.

15.9  Cantaloupe: Cravings for cantaloupe is because of its high potassium and vitamin A content. It also offers vitamin C, calcium, magnesium, phosphorus, biotin and

inositol. It is not a bad craving because it is low in kJ.

15.10  Olives: You are after the salt. Cravers possibly have low thyroid function.

15.11  Salt: Cravers are after the sodium. Cravers might also have a thyroid iodine deficiency or low sodium Addison`s disease. Hypertensives also often crave salt and should not.

15.12  Onions: Cravings for spicy foods can sometimes indicate problems with sinuses or lungs

15.13  Chocolate: Chocoholics are addicted to the dopamine release, caffeine as well as the sugar. Substitute rather with carob.

15.14 Milk: craving milk as an adult means you need a calcium supplement. It might also be tryptophane, leucine or lysine that your body needs.

15.15  Tart fruits: A craving for these foods can indicate problems with the gallbladder or liver

15.16  Paint and dirt: Children have a tendency to eat paint and dirt. This is normally a calcium and vitamin D deficiency.

1. Exercise programme

The following exercises are recommended.   Pay special attention to the length of the sessions.   To achieve a consistent release of tension and revival of energy it is necessary to perform one or more of these exercises 6-7 times a week.

EXERCISE

1. The more muscle you have the more fat you burn during rest.

2. Exercise improves your metabolic rate.

3. Remember you will have more stamina 2 hours after mealtime than otherwise.

4. You have to do aerobic and anaerobic exercises. Aerobic exercises burn fat and anaerobic exercises built muscle. Remember stretching and toning.

5. Improves your digestion.

6. Improves your circulation.

7. Activates the secretion of endorphins – the feel good hormones.

8. Can improve your sleep.

9. Can strengthen your heart.

10. Stress releaser.

11. Will improve insulin sensitivity.

12. Will increase energy levels.

13. Will help to prevent osteoporosis.

14. Is sociable and fun.

EXERCISE MYTHS

MYTH #1 – Cardio exercise is better for weight loss than lifting weights.

THE TRUTH One of the oldest myths around cardio has always been seen as the first port of call for the portly. Cardiovascular exercise, such as running or swimming, do burn kilojoules during the exertion, but muscle is not built during these kinds of exercise. With weight training, you are increasing your muscle mass, meaning your metabolism speeds up, therefore you burn more kilojoules every day during your normal activities.   Another reason to lift weights? If you do cardio without weight training, you will lose muscle mass as well as fat. Researchers from Ball State University, in the US, put overweight men on a 6270kJ-a-day diet and divided them into three groups – one that didn’t exercise, another that performed aerobic exercise three days a week. The results? Each group lost nearly the same amount of weight – about nine kilograms. But the weightlifters shed 2.3kg more fat than those who didn’t pump iron. Why? Because their weight loss was almost pure fat, while the other two groups lost just seven kilograms of lard and one-and-a-half kilograms of lean body mass, aka muscle. The percentages of this weight loss: diet only – 69 percent fat mass; diet plus aerobic exercise – 78 percent fat mass; and diet, aerobic exercise plus weight training – 97 percent fat mass.

THE SOLUTION Use both weight training and cardio in your belly-off programme. And in the gym, aim to do compound exercises such as squats, push-ups, lunges and dead lifts to work all the major muscle groups. Start off slowly, and be sure to allow for enough rest time between your gym days.

MYTH #2 – If you exercise regularly, you can eat what you want

THE TRUTH This, unfortunately, is a sad misconception. No matter what you do during the day, you still need to make sure you aren’t eating too much for the activity you are participating in. Dr John Jakicic, a researcher from the University of Pittsburgh, says: “Without a change in eating behaviour, exercise alone has a minimal impact on weight loss.” Dr Kelly Shaw, from the Department of Health and Human Services of Australia, came to a similar conclusion when she reviewed weight-loss trials and found that modifying your diet has as a greater impact on weight loss than just exercise. The bottom line? Your eating habits play a huge role in losing weight, and exercise will help you to keep the weight off. Combine them for the best results.  

THE SOLUTION Aim to eat five or six small meals a day instead of three large ones. Match up your eating habits to the exercise you participate in.

MYTH #3 – You can spot-reduce fat, meaning you can target certain areas of your body

THE TRUTH People believe that if you do 500 sit-ups daily, you’ll get a six-pack. Unfortunately, it doesn’t work like that. When you lose weight, it occurs all over your body. Looking to lose the love handles? Even though there are many exercises that target the muscles under your love handles, “building up that area will only push the fat out further and make your middle look even wider,” says Dr David Pearson, a professor of exercise physiology. So avoid exercises like side Shands and side crunches. Instead, concentrate on losing overall body fat: as the extra kilos melt away, so will your love handles.

THE SOLUTION Do some rowing. You burn up to 50 percent more fat as fuel when you exercise on a rowing machine rather than a stationary bike. Add some weight training and watch what you eat.

MYTH #4 – The more reps of lighter weights you do, the more “toned” you’ll get.

THE TRUTH Doing fewer reps of heavier weights increases strength, and activates “fasttwitch” muscle fibres. Using light weight won’t increase muscle mass, but it will help you to lose weight if you are using it as part of a high-intensity cardiovascular routine.   It’s a common sight in the gym, Lycra-clad women and men with coloured dumbbells who do 50 reps of each exercise to tone. The word “toned” is misleading, however, as if you want your muscles to show, you need to lose the fat layer. Doing 50 reps is not going to do that, as only an increase in muscle mass and your metabolism, coupled with the right eating plan, will rid you of your extra blubber. High-rep phases (never more than 15) increase muscle mass, but the weights need to be heavy enough to cause muscle fatigue and failure.

THE SOLUTION Aim to do between eight and 12 reps in the exercises that you do. Once you have built enough of a strength foundation, you can start decreasing your reps, and increasing the weight loads. Be careful, and use a spotter if you’re going heavy.

MYTH #5 – Carbs are evil, you should steer clear of them

THE TRUTH Carbohydrates have become public enemy number one. But they’re not the diet-killers they are made out to be. First advantage of eating carbs? They’ll help you to build muscle. Carbs are our number one source of energy, and you need energy during your training sessions. Carbs will help with protein synthesis, the process that builds your muscle. Dr John Ivy, co-author of Nutrient Timing, explains that when you consume your protein, you need to have the right balance of carbohydrates. Want another reason to eat carbs? New research from Children’s Hospital and Brigham & Women’s Hospital, both in Boston, suggests that good fats and high-fibre carbohydrates can keep your metabolism from slowing down. The low-glycaemic group in the study felt less hungry and had lower levels of heart-threatening triglycerides and C-reactive protein, and inflammatory compound associated with heart attack risk. “The idea with low-glycaemic eating is that blood sugar stays lower, you feel full faster and the body doesn’t seem to react to the diet with as much stress”, says researcher Dr David Ludwig, director of the obesity programme at Children’s Hospital.   THE SOLUTION Stick to low-GI carbs and wholegrain products, and eat more fruit, legumes and vegetables. After your workout, consume a post-workout shake of three parts carbohydrates and one part protein. “Eat a meal several hours later, and then reverse that ration in your snack after another few hours”, says Ivy. “This will keep protein synthesis going by maintaining high amino acid concentration in the blood.”   Use Ivy’s balance of carbs and protein to maximize your muscle growth when weight training.

MYTH #6 – Running is bad for your knees

THE TRUTH The good news: research from the US’s Mayo Clinic has shown that traumatic knee injuries like cruciate-ligament tears and degenerative knee problems like osteoarthritis tend to strike the knees of everyday runners at rates no higher than those of everyone else. The bad news? According to a two-year study of more than 2 000 runners completed in 2002 by the University of British Columbia, most running injuries treated at the centre (42 percent) occurred at the knee. So how does this happen?   There tends to be three causes of injury to the knee, “says Dr Michael Stuart, an orthopaedic surgeon specializing in knee surgery and sports medicine at the Mayo Clinic, “those stemming from acute trauma and overuse, and those which are degenerative in nature”. The key cause is overuse. If you don’t have any knee problems as a result of genetics or schoolboy sport, you can run pain-free as long as you start your running regime slowly, and by making sure you have adequate rest between the tarmac attacks. If you do have knee problems, do some rehab. This should include some gym work to strengthen the muscles used in running, namely your quadriceps and hamstrings. This will help to reduce the jarring effect the hard surfaces have on your knee structure. Check the support that your running shoes are providing. Reduce the distance and frequency of your runs until your knee has become adjusted to your running programme.  

THE SOLUTION Run fewer kilometers, increase your leg muscles’ strength and train your hips to be more flexible.

MYTH #7 – Food eaten after 8o’clock turns into fat.

THE TRUTH “Eating late at night won’t make you fat unless you go over your kilojoule load for that day,” says dietitian Erica Blacksburg. Night-time is when your body does muscle repair growth, so you need an adequate supply of protein. Late night protein smoothies are perfect nutritional nightcaps, ensuring your body grows and repairs while you dream of beach holidays. Just don’t overdo your late-night muscle meals. “We associate late-night eating with weight gain because we usually consume more kilojoules at night” says Julie Shander, a dietician with Baylor University Medical Center, Dallas. “We do this because we usually deprive our bodies of adequate kilojoules the first half of the day” she explains. Start off your day with a substantial breakfast, and eat small meals spread out through the day to stop from overindulging at night.

THE SOLUTION Start your day with a proper breakfast, and eat smaller meals five to six times a day. Reduce your dinner meal size, and aim to have your dinners earlier. Have a protein shake just before you go to sleep to provide your body with the nutrients it  needs to build and repair muscle.

MYTH #8 – You need to devote lots of time to training

THE TRUTH A University of Pittsburgh study showed that regular 30-minute work-outs may be just as effective as hour-long ones. In a study of 114 men and woman, those who were given a goal of 300 minutes of moderate exercise a week – 60 minutes, five times a week – lost 1.8kg in a year. Surprisingly, shorter workouts worked just as well: those who did a half hour, five times a week, lost 1.5kg. The more time you put into training, the quicker you will lose the kilograms and put on muscle. Fact. But, the more time you spend in the gym, the easier it is to become demotivated, and to get tired of the repetition, especially if you are just starting out. “If you’re hitting the gym only twice a week, it should give you an extra layer of motivation to make those days truly count,” says Mike Mejia, author of The Better Body Blueprint. Thankfully, you can still get results from shorter workouts, even if they are not as spectacular as the results gained from the “full-time” gym-goers.

THE SOLUTION Aim for quality rather than quantity. Do two sessions a week, one on the weekend, and another near the middle of the week. Mejia recommends doing a full-body routine on both days to make the most of your time. Couple it with some cardio work that you enjoy, whether it’s touch rugby or salsa dancing. That way, you will stay more motivated. Another bonus? With less time spent in the gym you have more time to recover between sessions.

MYTH #9 – The more fit you are, the less you sweat

THE TRUTH Not only is this untrue, it’s the complete opposite of the truth. As you become fitter and your cardiovascular system becomes more efficient, you sweat more as your body tries to dissipate the heat and help you avoid heat cramps, heat exhaustion or heat stroke, says Jay Dawes, instructor of kinesiology and health studies at the University of Central Oklahoma. You’ll notice that as you get fitter, the sweat will be more evenly distributed over your body. So don’t kid yourself – you are sweat-free only because you aren’t pushing yourself hard enough.   THE SOLUTION When you’re doing gym work, do combined sets of exercises without a rest between to get your heart rate going. For cardio, try to keep yourself within the 70 percent to 90 percent range of exertion, based on your heart rate. Even better, integrate some interval training into your programme. Interval training works on the system of pushing your body to the highest intensity possible for a short period of time, and then coupling this with a period of lower intensity training. This coupling is repeated, and the intensity and duration of the interval periods increase as you become fitter. The real Shane fits of this training come from your body being forced to work harder with the changes in pace and timing.  

MYTH #10 – All slim people are healthy

THE TRUTH Professor John Bell, who heads the molecular imaging group of the UK’s Medical Research Council in London, says “It’s not about looking thin, it’s about being healthy. You can look healthy, but have a lot of fat internally, which can have a detrimental effect on your health.” His conclusion? Fat that’s skin-deep won’t kill you, it’s the hidden fat that will.   THE SOLUTION Exercise. And lots of it. The only way to blast internal fat is to ramp your metabolism to burn off those hidden layers. Start with a gym routine, and add both cardio and a sound eating plan.

MYTH #11 – If you stop working out, muscle turns to fat

THE TRUTH Just like you can’t turn water into wine, muscle can’t be turned into fat. The facts? When you stop working out, you stop burning as many kilojoules as you did when throwing dumbbells around. It’s difficult to adjust eating habits, and so your start putting on more fat from all the extra food you are eating. And the really bad news? Only 72 hours after your last work-out, you start losing muscle, incredibly slowly, but it’s happening. This means your metabolism slows as you lose muscle mass, and your body does not burn fat as efficiently as before. You start losing the war against fat on two fronts.

THE SOLUTION Get back into the gym, even if you only do half-hour sessions, three times a week. You don’t need to be in the gym for long periods of time to see results.

MYTH #12 – Muscle is only built during exercise time

THE TRUTH It’s outside of the gym where the muscle repair and growth actually occurs.    This growth occurs throughout the day, and is influenced by what you eat, and how much sleep you get. Dr Marcus Elliot, a sports conditioning specialist found that eating the right stuff between weight-lifting sessions can make a 15 to 25 percent difference in how much muscle you put on and how much fat you lose. So , choose your pre-workout meals carefully. A study in the Journal of Applied Physiology found that the body’s production of growth hormone increases when you eat a combination of carbohydrates and protein two hours before a workout and immediately after it. And lastly, make sure you are getting enough rest in between sessions. When you lift weights, you tear myofibrils, the tiny sinews tissue that make up the muscles. It takes up to 48 hours for muscles to repair themselves. It’s during that period that you actually become stronger.  

THE SOLUTION Get at least eight hours sleep, and have one day’s rest between muscle group workout days. Enjoy the Liddell Diet and slim and healthy years ahead.

LIDDELL DIET Recipes

BREAKFAST MENU

ONE

1 – 2 Egg omelette with mushrooms

TWO

Smoothie with egg white powder, full fat cow’s milk or nut milk or water and a handful seed mix

Ginger tea

THREE

1 – 2 egg omelette with broccoli and mozarella

FOUR

Yoghurt with seeds and egg white powder/ whey powder / hemp powder

FIVE

Poached eggs

Banting bread

SIX

Eggplant and or baby marrow grilled with mozzarella cheese and parsley

SEVEN

Boiled eggs with tomato

EIGHT

1 – 2 egg omelette with fresh kale and feta cheese

NINE

Baked eggs with mushrooms

LUNCH MENU

ONE

Tuna salad (Recipe1)

TWO

Chicken salad

THREE

Sliced turkey salad

FOUR

Salmon with lemon

On bed of greens with chopped fresh dill

FIVE

Turkey vegetable soup (Recipe 3)

SIX

Sliced cold lamb with a green salad

SEVEN

Grilled Turkey (Recipe 4)

Sliced tomato and cucumber

EIGHT

Grilled goat cheese with asparagus

NINE

Vegetable soup with feta cheese

TEN

Grilled chicken breast

With lettuce and tomato

DINNER MENU

ONE

Vegetables with lamb sausages

Green salad with olive oil and lemon dressing

TWO

Roast turkey with sage and rosemary

Carrots and onions

Steamed broccoli

THREE

Grilled salmon with basil pesto (Recipe 6)

Grilled sweet potatoes

Mixed salad with olive oil and lemon

FOUR

Homemade hamburger patties (Recipe 2)

Steam artichoke/vegetables

FIVE

Grilled swordfish with lime wedge

Sweet potato and grilled red peppers

SIX

Curried leg of lamb (Recipe 7)

Spinach salad

SEVEN

Country vegetable stew with green beans and sweet potatoes

EIGHT

Seared tuna with bok choy, red pepper, broccoli, garlic and onion

NINE

Turkey and stirred fried vegetables

TEN

Liver and onions (Recipe 9)

Steamed broccoli and carrots

Mixed salad

Recipe 1

TUNA SALAD

1 Tin Tuna in water (drain)

1 onion finely chopped

allowed spices

Recipe 2

HOMEMADE HAMBURGER PATTIES

400 to 450 g Beef mince

1 Onion finely chopped

2 slices of banting bread crumbed

pinch of salt

parsley finely shopped

2 egg

Mix all together, make into patties and fry in olive oil

Recipe 3

TURKEY SOUP

8 cups turkey stock

2 carrots, diced small

2 stalks celery, diced small

1 scallion, sliced (optional)

1 cup turkey meat, torn into small pieces

1 cup noodles (rice)

1 tablespoon salt

In a large pan, bring stock to a near boil. Add carrots and celery and simmer about 20 minutes, or

until vegetables are tender. Add scallion, turkey and noodles, and simmer another 10 minutes,

and rice noodles are al dente.   Serves 4

Recipe 4

TURKEY BURGER

450 g minced turkey

2 slices banting bread

1 tablespoon olive oil

1 medium onion, finely shopped

2 eggs

handful of chopped parsley

pinch of salt

olive oil for frying

Place minced turkey in a large bowl and shred bread over the meat, In frying pan, heat oil over

medium heat. Add onion and saute` until soft and golden; add to bowl. Beat eggs until light and

pour into bowl with turkey. Add chopped parsley and salt. With hands mix the ingredients

gently but completely. When ingredients are well mixed, shape into 5 or 6 patties and bake in

olive oil for 5 minutes on each side. Cover pan, reduce heat and let them steam for a little, until the juices run clear.

Recipe 5

SOUP

220g Baby marrow soup

1 onion, peeled and chopped

4 cloves garlic, peeled and crushed

4 to 5 cups chicken or vegetable stock

2 teaspoons salt

Recipe 6

BASIL PESTO

1 teaspoon coarse salt

½ cup fresh basil

½ cup fresh parsley

2 to 3 cloves garlic

½ cup broken walnuts

olive oil

Place salt in mortar and begin adding basil and parsley leaves. Add garlic, continuing to work each

new addition.  Add broken nuts, more leaves, then garlic, until mixture is well ground but no to

smooth. Add olive oil slowly, stirring until desired consistency is reached. Makes about 2 cups.

Recipe 7

CURRIED LAMB

2 tablespoons curry powder

2 tablespoons cumin powder

1 tablespoon salt

2 tablespoons kelp powder

1 tablespoon five-spice powder

1 leg of lamb, boned and butterflied

Combine spices and rub them dry over leg of lamb. Let sit 1 hour. Preheat grill. Grill lamb 20

minutes on each side for medium rare; 25 to 30 minutes for well done. Remove lamb from grill

and let stand 10 minutes, then slice thinly.   Serves 4

Recipe 8

QUINOA-FLOUR TORTILLA

2 ½ cups quinoa flour

1 ½ cup white coconut flour

1 teaspoon salt

1 ½ teaspoons baking powder

4 tablespoons olive oil

1 ½ cups warm water

In a large bowl, combine dry ingredients and stir to blend. Add oil and water. Using a wooden

spoon, mix until dough forms a ball. Turn on to a well-floured surface and knead for 10 minutes.

Cover loosely with cling film, and let dough rest for 10 minutes. Divide dough into 14 pieces and

form into balls. With a rolling pin, flatten each ball into 25 cm tortilla. In a dry 30cm frying pan or

griddle, cook each tortilla 1 minute on each side. Be sure not to overcook, or tortillas will become

to brittle. As you remove tortillas from pan, wrap in a large clean tea towel. Yields 14 tortillas

(To pre-heat, just toast on an open flame or in a preheated frying pan, toss in a hot oven, or heat

15 seconds in a microwave).

Recipe 9

LIVER AND ONIONS

2 tablespoons plus another 4 tablespoons

light olive oil

1 large onion

3 tablespoons sherry

450 sliced liver (whatever is available organically)

½ cup banting bread

salt

In a medium frying pan, heat 2 tablespoons of the oil. Add onion and cook until wilted and

slightly browned.   Add Sherry, cook 1 more minute, and set aside.

In a large frying pan, heat the remaining oil at medium heat until very hot, but not smoking.

Meanwhile, dredge the liver in the flour, one piece at a time, shaking off any excess flour and

cook 4 to 5 minutes on each side, turning once only. Be careful not to overcrowd the pan. Salt to

taste. Serve liver smothered with onions. Serves 4 to 5

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