Breakfast
Cinnamon Apple Porridge
Serves 2
100g (4oz) whole porridge oats
600ml (1pt) water (or use half water and half skimmed milk or soya or nut milk)
1 apple, cored and diced
6 tsp xylitol
1 tsp ground cinnamon plus ½ tsp to sprinkle on top
1 tbsp sunflower seeds or chopped nuts (try almonds, hazelnuts or walnuts)
QUINOA PORRIDGE (gluten free)
What you will need
1 Cup of black or white cooked quinoa (make sure you soak your quinoa for several hours
before cooking)
1/2 Cup Almond Milk (can use normal, soy or coconut – up to you!)
1/2 Banana
1 Teaspoon Cinnamon
1 Teaspoon Vanilla Essence or Vanilla bean paste
A handful of Nuts of your choice ( brazil /walnuts)
Place your cooked quinoa into a saucepan with milk and begin to heat on low (remember
quinoa is already cooked)
Add your cinnamon and vanilla essence and stir well
Add 1/4 of your banana (chopped) and continue to stir
Add 1/2 of the nuts and stir some more….
When quite a lot of the milk has dissolved then your porridge should be ready!
Place into a bowl and top with the remaining Banana and Nuts and a dollop of Yoghurt!
Smoked Salmon and Chive Scrambled Eggs
Serves 2
4 medium eggs
Freshly ground black pepper
2 tsp coconut oil, butter or olive oil
2 tsp fresh chives, chopped
75g (3oz) smoked salmon thinly sliced
Whisk eggs. Add other ingredients except oil/butter. Heat oil/butter Dadd Egg mixture. Cook
while stirring until “scrambled”
Blueberry Pancakes (gluten free)
Makes 4 large pancakes (to serve 4 or 2)
50g (2oz) cornflour
50g (2oz) quinoa flour
35g (around 1 ½ oz) xylitol, agave or stevia
210 ml (7fl oz) milk, soya milk or nut milk
2 ½ tbsp water
1 medium egg
4 tsp coconut oil for frying ( 1 tsp per pancake)
For the fillings:
4 tbsp blueberries
2 tsp xylitol
1 tbsp water
1 tsp lemon juice
Banana And Oatmeal Smoothie
Bananas are a good source of potassium and magnesium which aid in maintaining. The
high potassium content promotes bone health too. Bananas are rich in the soluble fibre
pectin which assists healthy digestion and eases out constipation. Oatmeal also provides
high levels of fibre, has low levels of fat and high levels of protein. This yogurt smoothie
recipe combines all these nutritional benefits and is delicious too!
Ingredients:
2 whole Bananas (best with brown flecks on peel)
2 cups Ice
1/3 cup yogurt – preferably Greek yogurt flavoured with honey
1/2 cup cooked oatmeal
1/3 cup almonds
Pour all ingredients in blender pouring ice in last. Blend on high for 30 seconds or until
smoothie thickens.
LUNCH/DINNER
Spinach soup
Ingredients
Serves 4
? 1 onion, peeled and finely chopped
? 1 tsp olive oil
? 500g fresh spinach
? 1 wheat-free vegetable stock cube
? 1 handful parsley stalks
? fresh nutmeg, to taste
? 250ml yogurt (optional)
? 1 tbsp pumpkin seeds
? 1 handful fresh baby spinach leaves
Method
Place the onion, olive oil and 1 tablespoon of water in a large pan. Cook over a low to
moderate heat for 2-3 minutes until soft.
Add the spinach, 500ml boiling water, the stock cube and parsley stalks and cook for 57 minutes.
Allow to cool slightly, and then blend in a food processor or with a hand-held blender
until smooth.
Return to the pan, season with a little nutmeg, stir in the yogurt (or 250ml water) and
reheat gently.
Divide between warmed soup bowls and serve garnished with the pumpkin seeds and
raw baby spinach leaves.
Mixed Salad
As many of the following ingredients as you like or invent your own
combinations, options are endless










Salad Leaves
Tomato Chopped
Avocado chopped
Grated carrot
Sliced Red Onion
Chopped celery
Sliced cucumber
Grated beetroot
Shredded red cabbage
Broccoli florets (may be blanched first if preferred)
Top With









Toasted mixed seeds
Hummus
Cooked beans or chickpeas
Tuna
Chicken
Feta Cheese
Hard boiled or poached egg
Chopped fresh herbs
Smoked Salmon
Salad Dressing





1 cup Oil Half/ half Virgin Extra Olive Oil /Cold Pressed Flaxseed Oil
Juice of Lemon more or less according to taste
1 clove garlic crushed
Salt/ pepper to taste
Optional: a little wholegrain mustard, fresh herbs, root ginger
Lentil Salad
2 ¼ cups (1 lb.) Puy lentils
1 medium red onion, diced
1 cup dried currants (you could also use raisins or other dried fruit)
1/3 cup capers
Vinaigrette:
1/3 cup cold pressed, extra virgin olive oil
1/4 cup apple cider vinegar
1 Tbsp. maple syrup
1 Tbsp. strong mustard
2 tsp. salt
2 tsp. pepper
1 tsp. ground cumin
1/2 tsp. turmeric
1/2 tsp. ground coriander
½ tsp ground cardamom
1/4 tsp. cayenne pepper
¼ tsp. ground cloves
1/4 tsp. freshly grated nutmeg
¼ tsp. ground cinnamon
Optional add-ins: Walnuts, Goat cheese, Fresh herbs, flat-leaf parsley, coriander, basil, Sprouts,
Crispy seasonal veggies
Directions:
1. Rinse lentils well, drain. Place in a pot and cover with a 3-4 inches of water, bring to a boil,
reduce to simmer. Check lentils for doneness after 15 minutes, but they should take about 20
minutes in total. You will know they are cooked if they still retain a slight tooth – al dente!
Overcooking the lentils is the death of this dish. Be careful!
2. Put all dressing ingredients in a jar with a tight fitting lid and shake vigorously to combine.
3. Finely dice red onion – the salad is best if all the ingredients are about the same size. If using
raisins, chop them roughly to make them a bit smaller, and do the same with the capers if they
are large.
4. When the lentils are cooked, remove from heat, drain and place under cold running water to
stop the cooking process. Once cooled slightly but still a little warm, place lentils in a large
serving bowl and toss with dressing. Add other onion, capers, and currants. If using other addins such as herbs, greens, or cheese, wait until just before serving. Otherwise, this salad can
hang out in the fridge for a couple days.
Hummous
Ingredients
? 1 tin of chickpeas
? 1 garlic clove, crushed
? 3 tbsp of tahini
? juice of ½ a lemon
? 1 tbsp of olive oil
Method
Combine the chickpeas, garlic, tahini, lemon juice and olive oil in blender until smooth.
Spicy bean dip
Ingredients
? 1 tsp olive oil
? 1 cm cube of root ginger, grated
? 1 garlic clove, finely chopped
? 1 tsp ground cumin
? 1 tsp ground coriander
? 1 pinch of cayenne pepper
? 1 tin of kidney beans, drained and rinsed
? 1 tbsp tamari
Method
Sauté the ginger and garlic in the oil until soft. Add the cumin, coriander and cayenne
pepper and cook for a couple more minutes.
Put the kidney beans and cooked spices into a food processor with the tamari and process until
smooth, adding water if necessary.
Omega Guacamole Great source of Essential Fats
and Tryptophan
 2 ripe avocados

1/2 red onion, minced

1Clove Garlic

1-2 serrano chillies, stems and seeds removed, minced

2 tablespoons coriander(leaves and tender stems), finely chopped

1 tablespoon of fresh lime or lemon juice

1/2 teaspoon coarse salt. A dash of freshly grated black pepper

1/2 ripe tomato, seeds and pulp removed, chopped
Garnish with red radishes. Serve with Veg Sticks or on good bread
METHOD
1 Cut avocados in half. Remove seed. Scoop out avocado from the peel, put in a mixing bowl.
2 Using a fork, roughly mash the avocado. (Don't overdo it! The guacamole should be a little
chunky.) Add the chopped onion, cilantro, lime or lemon, salt and pepper and mash some more.
Chili peppers vary individually in their hotness. So, start with a half of one chili pepper and add
to the guacamole to your desired degree of hotness. Be careful handling the peppers; wash your
hands thoroughly after handling and do not touch your eyes or the area near your eyes with
your hands for several hours.
Chilling tomatoes hurts their flavour, so don't chop the tomatoes or add to the guacamole until
ready to serve.
Remember that much of this is done to taste because of the variability in the fresh ingredients.
Start with this recipe and adjust to your taste.
3 Cover with plastic wrap directly on the surface of the guacamole to prevent oxidation from
the air reaching it. Refrigerate until ready.
4 Just before serving, chop the tomato, add to the guacamole and mix.
Chickpea burgers
Ingredients
Makes 20
? 410g tin chickpeas, drained and rinsed
? 410g tin red kidney beans, drained and rinsed
? 1 carrot, trimmed, peeled and finely grated
? 1 small onion, peeled and finely grated
? 50g sunflower seeds
? 2 tbsp tahini, drained of any excess oil before measuring
? 1 garlic clove, peeled and chopped
? 1 handful chopped fresh coriander
? 1 tbsp vegetable bouillon powder
Method
Preheat oven to 220°C/Gas 7.
Place all the ingredients in a food processor and blend for 5-10 seconds, until the mixture is
fairly coarse (you can use a hand-held blender). Push the mixture down with a spatula and
blend for a further 10 seconds.
Remove the blades from the processor, wet your hands under the cold water tap and shape the
mixture into 20 small balls.
Line a large baking tray with greaseproof paper. Place the balls on the tray and flatten slightly
with the back of the spoon.
Bake for 15-18 minutes until lightly coloured. Remove from the oven and allow to rest. Serve
with sweet potato wedges and a crunchy raw salad of mangetout, radishes, grated carrot, sliced
celery and fennel dressed with a squeeze of lemon juice.
Coconut Soup
Ingredients:
Serves 3- 4
2 cans coconut milk
10 coriander roots
6-7 stalks lemongrass
3 shallots
2-4 bird’s eye / Thai chilies (to your taste)
50g / 1.75oz root ginger)
50g / 1.75oz palm sugar / maple syrup
12 kaffir lime leaves
generous handful of white button mushrooms, sliced
4 cloves garlic
juice of 3 limes
3 Tbsp. fish sauce (or tamari or salt to taste)
about 1 cup water (depending on the consistency of the coconut milk)
Directions:
1. Begin by preparing all the soup’s ingredients. Wash the cilantro well in a bowl full of water,
swishing the greens and roots around until completely free of dirt. Remove the upper portion of
the stems, and setting them aside for garnish – we just want to use the roots here. Cut the
lemongrass off where the white base portion ends and discard the tops. Pound the lemongrass
until they are cracked and open. Slice the shallots. Peel and cut the galangal into chunks and
pound it until it releases a little liquid. Tear the lime leaves into smaller pieces. Slice the
mushrooms. Peel and smash the garlic.
2. In a medium saucepan, place the coconut milk, cilantro roots, lemongrass, shallots, chili,
galangal, sugar, lime leaves, and garlic. Bring to a very gentle simmer and cook for about 15
minutes, with a lid on.
3. Strain soup through a sieve into another saucepan. Discard all solids. Add the sliced
mushrooms, lime juice, fish sauce, and water until it is the right consistency. You want the soup
to be light, but still creamy – this is up to you. Bring soup up to a light simmer again just to
cook the mushrooms slightly. Do not boil. Season to taste and serve immediately with cilantro
leaves, a slice of chili, extra lime and thinly sliced lime leaves. Serve with rice, if desired.
SNACKS AND TREATS
Hemp Protein Granola Bars
Ingredients:
1 1/2 cups rolled oats
3/4 cup walnuts, chopped (or any other nut)
1 cup dates, chopped (or any other dried fruit)
1 cup coconut flakes
1/2 cup hemp protein powder
1/4 cup sesame seeds
2 Tbsp. poppy seeds
2 tsp. cinnamon
1/2 tsp. salt
3 ripe bananas
1/4 cup sunflower oil (or coconut, olive, walnut…)
2 tsp. vanilla extract
3 Tbsp. maple syrup
2 Tbsp. chia seeds
6 Tbsp. water
1. Preheat oven to 350F.
2. In a small bowl, mix the chia seeds and water together. Set aside.
3. In a large bowl combine the dry ingredients.
4. In a food processor or blender, mix bananas, oil, vanilla, and maple syrup (you can also just
mash everything together with a fork). Add chia gel and pulse to mix. Pour wet ingredients over
dry ingredients and stir until well combined.
5. Spread the batter evenly into a baking pan (mine was 9″ x 11″), and smooth out the top with
the back of a spatula. Bake for 20-25 minutes, or until edges are golden brown. Let cool
completely, store in airtight container and keep in the refrigerator for longer shelf life. You can
also freeze these – take one out half an hour before you want a perfect snack!
COCONUT CHIA PUDDING
- Research has shown that coconut oil reduces abdominal obesity and can help control weight
- It is known to help with digestion
- It boosts your metabolism and helps with immunity
- It is high in fibre, vitamins and minerals
- Can increase energy levels
- Can lower cholesterol levels and may lover your chance of heart disease
- Coconut oil is also great for your skin!
- Best of all, it tastes delicious and can be used in so many different ways!
This can be eaten for Breakfast or desert… which ever you prefer!
What you need:
- 1/4 Cup of Oatsor/millet/quinoa/rice flakes
- 2-3 Tablespoons of Chia seeds (omega 3)
- 1/2 Cup of coconut Milk
- 1 Tablespoon of Natural yogurt(optional)
- 1 Teaspoon of Maple syrup or sweetener of your choice
- A handful of nuts
- Your desired toppings… goji berries, cacao nibs, coconut flakes & cherries
What to do:
1. Mix all the ingredients into a bowl or jar and leave overnight…
2. Once set and ready to eat… top with your favourite toppings! Its that easy!
This recipe takes about 5 minutes to make and even less to consume! Better yet its full of superfoods that will keep you feeling full and satisfied… guilt free!
Blueberry Almond Bars
1/2 cup peanut butter
1/4 cup agave
1 cup dried blueberries
1 cup almond flour
1/4 tsp sea salt
1/2 cup dried coconut
1/2 cup walnuts (chopped)
1/2 cup pumpkin seeds
1/2 tsp baking soda
1/4 cup coconut oil, melted
Place almond flour, coconut, salt, and baking soda into a large bowl and mix. Add the
rest of the ingredients and mix well. Oil an 8 x 8 pan with coconut oil and press the
mixture firmly into the base.
Bake at 350 degrees for 18-20 minutes. Cool in the fridge for at least an hour before
cutting to give them time to set.
Superfood Blueberry Protein Smoothie
Serves 1
Ingredients:
1 cup blueberries, fresh or frozen
1 frozen banana
5-7 large basil leaves (optional)
1 Tbsp. tahini, almond butter, or other nut butter
1 tsp. bee pollen (depending on how often you use it)
2 Tbsp. hemp seeds
1 handful of greens (spinach and kale are good choices)
Spirulena (optional)
water or milk of choice to thin, as needed
Half teaspoon
Directions:
1. Put all ingredients in a blender and blend on high until smooth and creamy. Enjoy
immediately.
Superfood Hot Chocolate
Serves 1
Ingredients:
2 Tbsp. raw cacao powder
2 tsp. maca powder
1 Tbsp. coconut sugar/honey
pinch sea salt
pinch cinnamon powder
pinch cayenne pepper
pinch ginger powder
small piece vanilla bean, scraped (optional)
1 ½ cups milk of your choice or water
Directions:
1. Boil water or warm milk on the stove and let cool slightly. If using raw nut milk, do not heat
above 118°F/42°C.
2. Whisk in dry ingredients. Serve immediately with a cinnamon stick, if desired.
I want to wish all of you a safe, healthy, happy, and relaxing holiday this year. Spend time in
your kitchens cooking something real for everyone that you love. There is no better time to
spread the word that balanced, wholesome food is delicious! Lead by example, and share your
inspiration.
Raw Chocolate
Makes 2 large chocolate bars
Ingredients:
30 g / 1oz raw cacao powder
100 g / 3.5 oz very soft, pitted dates
85 g / 3 oz cacao butter/oil
1 vanilla bean, scraped (optional, but delicious)
pinch of flaky sea salt (optional, but delicious)
Additions:
1. Lavender & Vanilla: a couple pinches dried lavender + 1 extra vanilla bean, scraped
2. Lemon & Sea Salt: zest of one lemon + an extra pinch sea salt
3. Smoky Spice: a couple pinches ground cinnamon + chipotle.
4. Ginger & Coconut: a couple pinches ground ginger + a sprinkling of shredded coconut
5. Lime & Cardamom: zest of one lime + a couple pinches cardamom
6. Spicy Orange: zest of 1 organic lemon+ a pinch of chili powder
7. Rose love: a few drops of rose essential oil + dried rose petals for decoration
8. Crunchy Mint: a few drops of mint essential oil + 1 Tbsp. unhulled hemp seeds
Greeeen Juice
Ingredients:
 One stalk of kale (or a handful if you buy it off the stalk)
 4 sticks of chard






2 handfuls of baby spinach leaves
2 sticks of celery
1 (1/2 if its big) cucumber
5 broccoli florets
1 inch of raw root ginger
1 /2 Apples (optional)
SNACK IDEAS












Small bowl of vegetable soup
Make a vegetable juice out of beetroot, carrots, celery and ginger. Add ½ tsp of spirulina
A small handful of almonds
Vegetable sticks with dip
carrot, beetroot and celery juice
A handful of pumpkin and sunflower seeds or a handful of mixed seeds
A handful of pumpkin seeds
Two oatcakes with nut butter
A piece of fruit with a few nuts
A small portion of left-over dinner/lunch
A small smoothie-berries, yoghurt and/or rice milk
Hummus or Bean dip with vegetable crudités