Preventing and Healing Illness with the Right Food

For those of you who follow me on social media you will know I have been struggling along with Plantar Fasciitis. Who else has this?  Well only two weeks after I put up the post I am happy to report it is pretty much almost gone. I can feel slight twinges of it now and again so will not let my guard down. After being super diligent to add enough foods containing phytoestrogens into my daily diet I am happy to say it’s on the mend. I will keep on adding these foods forever and be diligent about it as they also sport so many other health benefits.  
The social media post is below the recipe.  What it really shows me again as food so often does is that eating the right foods for our bodies really does heal them. It is not about following some specific diet tailored for a big crowd of people, it is about working out what is going on with our bodies and learning how to feed it well in order to either prevent a health problem or solve one. Time and time again I am reminded of this, my partner lowering his blood pressure from dangerously high through food, my friend easing his osteoarthritis from eating anti inflammatory foods to one of my colleagues building her immune system by adding more foods high in antioxidants and zinc rich foods, to my sister in law knowing instinctively she needed to eat papaya throughout her pregnancy to ensure she was getting enough folate for her babies to grow.
Food can definitely prevent illnesses and this is what I am here for. With the recent lockdown restrictions happening in NSW I have had to postpone the July Vegan Foundation Cooking Course, leaving me with plenty of time to devote to One-on-One Nutrition and Cooking Sessions. Information is below the recipe. These sessions are so great and people are getting so much out of them. They can be conducted face to face or online.
“Veet is so incredibly together and organised and makes learning new ways of cooking really simple and accessible. Thank you for a great session and beautiful food Veet. I loved it”. Mairead
This week’s recipe comes from the vegan chef graduation lunch (recipes from the graduation will be in next week’s newsletter, can’t wait to share them). Andrea and Jesika adapted some recipes they found and made these lox crackers with horseradish cream cheese. You can omit the horseradish if you don’t like it or can’t find it. They made the dehydrated crackers from the raw module of their training but you can make the ever so simple ones from here - Dehydrated Cracker Recipe


Carrot Lox Crackers

1 serve crackers 
1 portion cashew sour cream mixed with fresh horseradish or vegan horseradish (in jars from supermarkets) add as much as you like 
3 carrots 
1 tsp liquid smoke (if you don’t have this use smoked paprika)
2 tsp tamari 
1 tbsp rice vinegar
2 tbsp sunflower oil 
1 tbsp olive oil 
¼ tsp salt 
1 tsp maple syrup 
1 sheet nori roll
Dill for garnish


  1. Place the liquid smoke, tamari, rice vinegar, sunflower oil, olive oil, salt and maple syrup in a large bowl.
  2. Peel the carrots well and with the peeler make 2cm (ish) wide strips of the carrot.
  3. Place the carrot strips in the marinade and gently cover the carrot.
  4. Transfer half of the carrots to a container that has a sealable lid. Then cover the carrots with half of the nori roll. Repeat this step with the remaining carrot and nori roll. Then pour the liquid on top of the carrot 
Place some cashew cheese on each cracker and top with a roll of carrot and garnish with dill (see picture).
# If you make this recipe please share on facebook or instagram to #veetsvegancookingschool

Nutrition Sessions

These sessions are completely tailored to whatever you would like to learn in the kitchen. 
For example:
  • How to cook healthy and delicious meals
  • How to cook specific types of meal (e.g. – Thai or Italian cuisine or high protein foods)
  • How to cook for specific dietary requirements
  • How to cook to improve your individual health (e.g. iron rich foods, foods low in sodium for hypertension, foods that support peri menopause and menopause, foods to detox or foods to build   
  • Strength after surgery etc.)
$195 for an hour session
$702 for a bundle of 4 sessions
10% discount for online sessions
Includes GST
Also Offering 
Food Analysis sessions with a 30 minutes consultation
A check to see what macro and micro nutrients you are consuming with your daily food intake and what foods you need to include in your diet to ensure you are meeting the recommended daily intake.
BOOK IN NOW Call 0403 800 809 or email to book a session

4-6hr Individual Cooking & Nutrition Sessions

These sessions are longer in duration for those of you who may have to travel from further afield to attend a session and want to have a more comprehensive session all at once.
$702 for 4 hours 
$878 for 5 hours
$990 for 6 hours
Includes GST
Bring an extra person for $50 extra per hour
10% discount for online sessions
Session can be attended face to face in Mullumbimby or conducted online. 10% discount price for online courses.
1:1 sessions include:
  • The recipes
  • Helpful tips and tricks and nutritional information
  • Take home organic food (for face to face sessions)
Some example sessions are:
  • Complete protein meals
  • Iron rich meals
  • Calcium rich meals
  • Immune Boosting recipes 
  • Cooking beans from scratch (the right way)
  • Removing phytic acid & oxalates from food
  • Healthy eating for weight loss
  • Fridge staples
  • Cheese and butter
  • 20 minute meals
  • Low FODMAP
  • Easy lunch ideas
  • Balanced meals
  • Sweet treats
  • Bulk food cooking
  • Knife skills
  • Meals high in protein
  • Winter warming recipes
  • Fresh and Vibrant summer recipes

BOOK IN NOW Call 0403 800 809 or email

Social Media Post on Foods that Contain Phytoestrogens

Who loves their feet? I do - mine let me stand for really long hours on a daily basis. They also take me on very long walks and allow me to do martial arts and dance like a loon. In my 40s I had a small stint of plantar fasciitis. It was so painful but thanks to a friend I found a way to get rid of it using a squash ball. Early this year the plantar fasciitis came back It’s excruciating, especially after a long day of standing and the squash ball doesn’t do anything this time. 
I was telling Mak about it the other day and lo and behold the next morning there was an advert on my phone for why menopausal women are more prone to plantar fasciitis!
I looked up some scientific journals and found out it can be due to low oestrogen levels. In lay person's terms, the padding in the arch of the foot gets thinner with lower oestrogen making the foot more prone to plantar fasciitis. I pulled out my list of phytoestrogen rich foods and am being more diligent to add them to my diet. Here is the list;
  • Tofu, tempeh and soy beans, 
  • Cruciferous veggies cauliflower, Brussels, ,bok choy, cabbage
  • Peaches, pomegranates, berries, apples
  • Garlic
  • Nuts, 
  • Dried fruit, 
  • Brown rice 
  • Whole wheat oats and barley (not gf) 
  • Parsley 
  • Coffee (I can’t have that but if I could I would-have one small one a day) 
Have a wonderful week everyone.
Love Veet 


Tags:Carrot Nori Cashews

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