SUPPLEMENTS

CREATING YOUR OWN SUPPLEMENTS

The convenience of store bought supplements can be handy, but when possible making your own is wonderfully empowering!

CITRUS POWDER

PROPERTIES

This gives you a great hit of vitamin c and tastes great! Citrus rinds are high in vitamin c, vitamin a, Folate, riboflavin, thiamine, vitamin b6, and calcium.

Orange peels are rich in fiber, vitamins, and disease-fighting polyphenols. They also contain limonene, a chemical that may protect against skin cancer.

INGREDIENTS

Save your organic citrus peels!

METHOD

Wash peels, place on a tray in the sun if you can, and allow to dry. When the peels are hard enough to snap easily, break into pieces and place in a blender. Blend on high for a few minutes until you have a fine powder. Place powder in an airtight container for storage at room temperature.

You can mix this with water or juice, add to a smoothie, sprinkle over fruit or cereal, add to salads, and much more!

NOTE

HEAT – Vitamin C is destroyed by heat. Do the blending in smaller batches so that there is plenty of air in the blending container. If it begins to get hot you may need to allow the mix to settle for a while in between blends to cool down.

DRYNESS – If the peels are not sufficiently dried out they may not powder properly. If this is the case pour onto a tray lined with paper towel, place more towel over the top if required to keep dust away (or put in oven with door ajar) until they are fully dry.

ALERT

1. Pesticide residue may be present in any fruit or vegetable peels, so make sure you buy organic fruit that hasn’t been sprayed, or better yet grow them yourself or so a swap with a friend!

[399] Can you eat orange peel: www.healthline.com/nutrition/can-you-eat-orange-peels#benefits

POMEGRANATE POWDER

PROPERTIES

Anti-oxidant

INGREDIENTS

Drum roll… pomegranate peels!

METHOD

Wash your pomegranate peels before use. Remove as much of the white pith inside as possible. Place the peels on a tray and place in a warmed oven, in the sunshine or in a dehydrator if you have one.

When the peels are hard enough to snap, place in a blender and blend to a smooth powder. Transfer to an airtight container for storage at room temperature. You can sprinkle a little on your food and utilize in skin care such as face masques.

QUININE PUNCH 

INGREDIENTS

Wash and save your citrus rinds, especially from lemons and grapefruits.

METHOD

Collect a couple of cups worth (I put mine in a little tub in the freezer to keep fresh until I have enough peels to make a batch) Place in a saucepan and cover with water by about 2 inches. Cover with a lid and bring to a low simmer for about 2 hours. (Check water regularly and top up if it gets below the level of the peels). Allow to cool with the lid on the pan to retain the quinine. Transfer to a glass jar with a sealable lid for storage in the fridge.

DOSE

Take 1-2 tbsp. as needed.  If you like the bitter taste you might like to drink it on its own. Mix with a cup of hot or cold water for a refreshing drink. Add natural sweetener if desired. Use in salad dressing, fruit salad, sweet sauce, whatever works well with the tangy flavor.

ALERT

Quinine should only be used as a remedy when you are unwell. It is toxic if used too often and too regularly, so check the alerts in the Quinine section of the Supplements page.

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