Souldance It's All About Food

We use certified organic products when available, and well researched local organically and naturally grown ingredients for all of our meals. Much of what we use in our meals are organically grown in our very own gardens here in Mulmur. Our thinking is - If we as trained nutritionists wouldn't eat it - we won't serve it to you. We prepare everything without the use of any mechanical devices, everything is chopped and prepared with love and by hand. You can be sure the integrity and prana (the life force) of your meals are kept well in tack.

We use various forms of plant protein to create complete amino acid combinations to help create optimal health. We use beans, legumes, whole grains, nuts, seeds, and sprouts to provide an efficient and tasty way to meet protein needs. We also carefully choose the vegetables and other ingredients to create delicious and balanced meals. Variety is key to a healthy diet.

One of the most important things any vegetarian or vegan need to be aware of is protein intake and amino acid combinations to create complete proteins. All plant-foods provide protein - that's where animals get it from - though in varying quantities and digestibility. Our individual needs for protein also vary from person to person though 0.9 grams of protein per kilogram of body weight is recommended daily for those on a wholly plant-based diet.

Some of the foods we choose and why:

Adzuki beans are outstanding in their ability to support the kidneys and are a great source of plant proteins.

Almonds are an excellent source of magnesium and potassium, and a good source of phosphorus, riboflavin, copper, niacin, and zinc; it also contains folic acid, iron, calcium and thiamine. Sweet almonds are said to be remineralizing and almond milk is reputed to alleviate inflammations of the intestines and stomach.

Apple Cider Vinegar is highly beneficial for good digestion. Scientists have measured ninety different substances in apple cider vinegar such as thirteen types of carbolic acids, four aldehydes, twenty ketones, eighteen types of alcohols, eight ethyl acetates etc. It also contains important minerals, trace elements and vitamins as well acetic acid, propionic acid, lactic acid, enzymes, amino acids as well as roughage in the form of potash and apple pectin.

Asparagus is an excellent source of folic acid and contains vitamin C, potassium, thiamine, riboflavin, vitamin B6, Copper, vitamin A, iron, phosphorus, and zinc. Asparagus is said to be a laxative, remineralizing and a tonic.

Avocado at its peak contains a high amount of fruit oil, a rare element that gives avocado its smooth, mellow taste and nut-like flavour. They are high in food energy and unlike most fruit, contain very few carbohydrates. It contains 14 minerals all of which regulate body functions and stimulate growth. Noteworthy are the levels of iron and copper contained, which aid in red blood regeneration and prevention of nutritional anemia. It also contains sodium and potassium, which give these fruits a high alkaline reaction.

Basil is believed to be antispasmodic, antiseptic, tonic, and stomachic. It is also said to help fight migraines, digestive problems and insomnia.

Barley contains many amino acids, though it is lacking tryptophan and lysine. Cooked barley contains niacin, iron, zinc, magnesium, potassium, folic acid, vitamin B6, thiamine, copper, and phosphorus. Barley is an excellent source of water soluble fiber and a good source of dietary fiber in general. Barley is said to be fortifying, emollient, regenerative, antidiarrheal, and good for the respiratory system.

Beans are said to be a diuretic and tonic, and cleanse the blood and protect against infection. 100g of white beans contain 9.7 grams of protein.

Bok Choy (aka Pak-choi) is native to China. It is a good source of vitamin C, folic acid, and potassium and contains some vitamin A, calcium, and vitamin B6.

Broccoli is an excellent source of vitamin C and potassium and is a good source of folic acid. It contains amounts of vitamin A, magnesium, pantonthenic acid, iron and phosphorus
Broccoli is high in vitamin A, C, and potassium, and is a good source of folic acid. As well it contains magnesium, pantothenic acid, iron and phosphorus. It is low in calories, and is beneficial to the eliminative system.

Brown rice is the most nutritious form of rice and has a wonderful nutty flavour. It is a good source of magnesium, and contains niacin, vitamin B6, thiamine, phosphorus, zinc, and copper and is a source of fibre and essential amino acids.

Cabbage is an excellent source of vitamin A and C, a good source of vitamin B1, as well as providing the mineral calcium, potassium, iodine, phosphorus, sodium and sulfur.

Cashew nuts are an excellent source of copper, magnesium, and zinc, and a good source of potassium, phosphorus, iron and folic acid; they also contain niacin, pantonthenic acid, thiamin, vitamin b6 and riboflavin. The fat in a cashew consists of 76% unsaturated fatty acids.

Capers contain a bitter glucosidal that is an irritant, tonic, and diuretic. They are said to improve the appetite and digestion.

Carrots are exceptionally high in vitamin A and are extensively used in the diet to improve eyesight.

Cauliflower is an excellent source of vitamin C, folic acid, and potassium and contains B6 and niacin and it is believed to have cancer-inhibiting properties

Chickpeasare a great source of fiber and protein, an excellent source of folic acid and potassium, and a good source of magnesium, phosphorus, zinc, and copper. Chickpeas are said to have the properties of a diuretic, a stomachic, and an intestinal cleanser.

Chili peppers have a high vitamin C content (higher then oranges). The active ingredient in peppers is capsicum, an alkaloid that stimulates salivation and causes the gastric juices to flow, thus aiding digestion.

Coconut meat is compared to mother’s milk in its chemical balance and is a source of protein. It contains calcium, phosphorus, iron, and niacin.

Eggplant is an annual plant native to India, belonging to the potato family. It is low in calories and is a nonstarchy fruit that is usually cooked as a vegetable. It contains a large amount of water and is good for balancing diets heavy in protein and starches.

Fennel is an excellent source of potassium; it contains vitamin C, folic acid, magnesium, calcium and phosphorus. It is thought to have the properties of a diuretic, an antispasmodic, and a stimulant. It is also said to soothe gastric pain, to aid the digestion of fatty or indigestible foods, to stimulate the appetite, to cleanse the system, and to prevent flatulence.

Garlic warms and stimulates the immune system and circulation. Garlic is high in Iodine and Sulphur and is converted to alkaline ash in digestion.

Ginger has various medicinal properties. It is said to be tonic, antiseptic, diuretic, and an aphrodisiac; it reduces fever and aid the appetite. It is believed to stimulate digestion, combat flatulence and be effective against colds, coughs, car sickness, and rheumatic pain.

Goat’s milk contains slightly less cholesterol then cow’s milk, but more or less the same proportions of fatty acids – although there is one major difference between goat’s and cow’s milk;: goat’s milk is easier to digest because it contains more short-chain fatty acids. Tiny globules of these acids are dispersed throughout the milk, creating a very fine emulsion. Goat’s milk is rich in potassium, calcium, and phosphorus; a good source of riboflavin, it also contains vitamin A, magnesium, niacin, pantonthenic acid, thiamin, zinc, vitamin B12, vitamin B6 and copper.

Kale is great for building up the calcium content of the body and builds strong teeth, as well as being beneficial to the digestive and nervous systems. It is an excellent source of vitamins A and C and potassium; it is a good source of vitamin B6 and copper, and provides folic acid, calcium, iron, thiamine, riboflavin, niacin, and zinc.

Lemons are one of the most highly alkalinizing foods, and are native to tropical Asia where cultivation dates back at least 2,500 years. Fresh lemon is an outstanding source of vitamin C, and are high in potassium, rich in vitamin B1, and may be considered a good source of vitamin G. Lemons are ideal for getting rid of toxic materials in the body.

Lentils are thought to be one of the first foods grown by man, with seeds found dating back 8,000 years in archeological digs in the Middle East. They are an excellent source of folic acid and potassium, and a good source of iron and phosphorus. They also contain magnesium, zinc, thiamine, copper, niacin, vitamin b6, and pantothenic acid.

Miso is a very nutritious food that is beneficial to the digestive system. It contains beneficial lactic-acid bacteria, enzymes, and contains the essential amino acids methionine and lysine

Mung Beans are an excellent source of dietary fiber, folic acid and a good source of potassium and magnesium; they contain thiamine, pantonthenic acid, iron, phosphorus, zinc and copper.

Mushroomsare among the few rich organic sources of germanium, which increases oxygen efficiency of the body, counteracts the effects of pollutants, and increases resistance to disease. They are low in calories and are a good source of vitamin B. One pound of mushrooms contains 11.9g of protein.

Nettle is an excellent source f iron, calcium, potassium, and magnesium, as well as of vitamins A and C. It is thought to have astringent, tonic, digestive, cleansing and diuretic properties. It is believed to aid lactation, and relieve rheumatism.

Nori seaweed has been cultivated since ancient times in Japan and is particularly rich in vitamin A.

Okra is native to tropical Africa where it has been cultivated for centuries. The sodium content of okra is very high and it also contains a vegetable mucin that is soothing to the irritated membranes of the intestinal tract. It is a good source of magnesium and folic acid; t also supplies vitamin C, thiamine, vitamin B6, zinc, vitamin A, calcium, phosphorus and niacin. Okra has an alkaline reaction. This low calorie vegetable helps keep the joints limber.

Olives are one of the oldest cultivated fruits. Dark olives contain less fat and calories then the green ones, and also contain trace quantities of some vitamins and minerals. Black olives contain iron. Olives are thought to have laxative qualities and to stimulate the appetite and aid the liver.

Onion warms and stimulates the immune system and circulation. They are one of the earliest know food medicines and were used for hundreds of years for colds and catarrhal disordered and to drive fermentations and impurities out of the system. They contain a large amount of sulphur and are especially good for the liver.

Oranges are known for their high vitamin C content; they are also a good source of potassium. They are diuretic, tonic, digestive, combat scurvy, and have a milk laxative effect.

Oregano are said to be antispasmodic, antiseptic, bactericidal, stomachic, expectorant, and sedative. It is known to alleviate colic, stimulate the appetite, facilitate digestion, and is thought to have beneficial effect on the respiratory system.

Parsley is a diuretic and stimulant; it combats scurvy and intestinal problems, stimulates the appetite, aids digestion, and freshens the breath.

Parsnips are considered a body mineralizer, helping improve bowl action and have a beneficial effect on the liver. They are high in calcium, potassium, and silicon.

Peas are a good source of folic acid, potassium, thiamine, and magnesium; they also contain vitamin C, zinc, vitamin B6, niacin, iron and phosphorus.

Peppermint essence can contain up to 92% menthol, which is believed to have a number of medicinal properties. It is said to alleviate colic, gallbladder problems, and spasms, and to be an antiseptic, tonic, expectorant, stomachic, and digestive.

Peppers are a source of vitamin C, vitamin A, vitamin B, and silicon which is essential for beautiful hair, skin, nails and teeth.

Pine Nuts are a source of dietary fiber and an excellent source of magnesium, potassium, phosphorus, iron, zinc, copper, and niacin; they are a good source of folic acid and provide riboflavin as well as vitamin B6.

Pumpkin is very high in potassium and sodium and has a moderately low carbohydrate content. They are alkaline in reaction and are a fair source of vitamins B and C.

Quinoa is an ancient super grain native to South America where it has been cultivated for over 5,000 years. It was regarded as a sacred food by the Incas who called it ‘the mother seed’. It is one of the best protein grains as it is a more evenly balanced source of amino acids. It is an excellent source of magnesium, iron and potassium; it is a good source of copper, zinc, and phosphorus; and it contains riboflavin, thiamin and niacin. Most importantly, it is delicious.

Raisins supply energy rapidly as do most dried fruits. They are an excellent source of potassium and a good source of iron, magnesium, and copper; they also contain calcium, phosphorus, zinc, and vitamin C.

Rhubarb is rich in potassium and also contains vitamin C and calcium. It is known for its tonic and purgative properties. It is also said to aid the appetite and digestion and promote the flow of bile.

Shitake mushrooms are a good source of potassium. In Asian cultures they are thought to have numerous medicinal properties and are used to treat problems such as high blood pressure, flu, tumors, stomach ulcers, diabetes, anemia, obesity and gallstones. Mushrooms are among the few plant foods that are rich in organic source of geranium, which increased oxygen efficiency of the body, counteracts the effects of pollutants and increases resistance to disease. They are low in calories and so useful in reducing diets, and they are a good source of vitamin B.

Split Peas contain certain amino acids and are an excellent source of potassium and folacin, a good source of thiamine, and contain magnesium, zinc, iron, copper, phosphorus, and pantonthenic acid.

Spinach is an excellent source of vitamins C, E and A, and iron, magnesium, folic acid, several vital antioxidants, and contains about 40 percent potassium. It leaves an alkaline ash in the body and is good fro the lymphatic, urinary and digestive systems. It has a laxative effect and is wonderful in reducing diets. It has high calcium content, but it also contains oxalic acid which hinders the calcium bio-availability.

Squash is an excellent source of potassium and vitamin A and they also contain vitamin C, folic acid, pantonthenic acid and copper.

Strawberries are an excellent source of vitamin C, a good source of potassium, and a source of folic acid, vitamin B5 and magnesium. They are thought to have tonic, depurator, diuretic, remineralizing, and astringent properties.

Sunflower seeds are made up of 85% unsaturated acids, 19% monounsaturated and 66% polyunsaturated acids. They are very rich in nutrients such as thiamine, magnesium, folic acid, pantonthenic acid, copper, phosphorus, potassium, zinc, iron, niacin, and vitamin B6. They are high in fiber and also contain amounts of riboflavin and calcium.

Sweet Potato is rich in vitamin a, which soothes the lung membranes and bronchioles, and supports the immune system. Sweet potato is good for the eliminative system, contains a great deal of vitamin A, and is a good source of niacin.

Tamari is made from soybeans and is produced when miso is fermented for several months.

Tofu is made from the soybean and is an excellent source of protein.

Tomatoes are high in vitamin value, they are a wonderful blood cleanser, and excellent in elimination diets. They are a good source of vitamin C and potassium; they also supply folic acid and vitamin A.

Wakame is a seaweed that is particularly rich in calcium.

Walnuts are an excellent source of copper and magnesium, and a good source of potassium, vitamin B6, folic acid, and thiamine. A source of fiber, they also contain pantothenic acid.

Watercress is an excellent source of vitamin C, A, and potassium; it also contains calcium, magnesium, riboflavin, vitamin B6 and phosphorus. It is said to be tonic, diuretic, remineralizing, and antianemic, and to stimulate the appetite, cleanse the intestines and combat scurvy.

White beans are a good source of potassium and folic acid, and are a good source of vitamin C, magnesium, iron, vitamin A, and copper. Beans are said to be a diuretic and tonic, and cleanse the blood and protect against infection. 100g of white beans contain 9.7 grams of protein.

Yellow dal comes from the terai in southern Nepal. Dried peas and beans are also called dal and various types are often mixed.

Zucchini is a member of the family of summer squash and an excellent source of potassium and vitamin A; also containing vitamin C, folic acid, pantonthenic acid and copper.