Makes: 1 serving
One of my favorite breakfast/snacks. Bursting with rich antioxidants that will boost your immunity.
1 cup fresh spinach
1 cup fresh kale
1/2 small banana
2 teaspoons cacao nibs
2 teaspoons Organic Acai berry powder
1/2 cup frozen berries
Unsweetened almond milk or coconut milk
1/2 small banana, sliced
Freshly grated coconut
1/4 cup granola, optional
Makes: 4 servings
This is one of my favourite dishes ever! Its very easy to make at home, and in my opinion the whole recipe hangs on the type of green curry paste you use. Be sure to go for a very good brand and add it in gradually, as some brands are more spicy and you will need less.
1 tbsp vegetable oil
2 tbsp Thai green curry paste (according to taste)
1 tbsp soft dark brown sugar
1-2 thick stalks lemongrass, fat ends bashed with a rolling pin (optional)
750g chicken breast cut into strips
6-8 kaffir lime leaves, torn into pieces (if unavailable, use the grated zest of 1 lime)
400ml/14fl oz coconut milk
1 tablespoon Thai fish sauce or light soy sauce
A few basil leaves chopped fine
Small handful of chopped coriander to serve (optional)
1 Zucchini sliced
½-1 lime, juice only
Makes: 5 servings
I am an absolute soup junkie and always have one cooking on the stove. It’s a great way to get a big amount of nutrients into your body in just one bowl, and a great way to sooze your digestive system. Mushrooms rank up high on any anti-cancer food list, especially the mighty shitake and reishi. This soup can be made using a variety of mushrooms and provides a wide array of antioxidants, B vitamins, selenium and other essential nutrients.
1 tablespoon extra-virgin olive oil
1 small to medium onion, roughly chopped
1 rib of celery, roughly diced
16 ounces mushrooms, cleaned and quartered (you can use button and crimini mushrooms)
5 cups vegetable broth
1/2 flat teaspoon of dried thyme
3 tablespoons of roasted almond butter
1 cup unsweetened almond milk
2 tablespoons toasted sliced almonds
2 tablespoons minced fresh parsley
Sea salt and pepper, to taste
1. In a large soup pot, heat extra-virgin olive oil over medium heat. Cook onion and celery about 5 minutes or until softened.
2. Add mushrooms and cook for another two minutes, stirring throughout.
3. Add vegetable broth and thyme, then sea salt and pepper, to taste. Bring to a boil, then reduce heat to low and simmer uncovered for about 10mns until vegetables are tender.
4. Add almond butter. Transfer to a blender and puree the whole lot.
5. Put back in the pot over low heat, stir in almond milk, add sea salt and pepper to taste.
6. Serve soup in bowls and garnish with fresh parsley and toasted almond slices.
Tip: This soup is equally nice without the almond butter and toasted almonds. You can also garnish with slices of sautéed mushrooms.
Makes: 4-6 portions
Asparagus is a very good source of fiber, folate, vitamins A, C, E and K, as well as chromium, a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells. Spinach is one of my favourite leafy vegetables and I always have some handy in my fridge. It is Nutritional Powerhouse and packs in lots of iron, Vitamin K, A, C and Calcium and is packed with powerful antioxidants.
350g asparagus spears, stalks chopped, woody ends removed.
3 shallots, diced
2 cloves garlic, minced
2 large handfuls of spinach
700ml vegetable stock (fresh if possible)
1 tablespoon Coconut oil
Olive oil for drizzling (optional)
Himalayan pink salt and cracked black pepper
Tip: You can save some asparagus tips and put them into the soup before serving.
Makes: 1 Serving
Trying something new this morning with my green mood-boosting smoothie. This smoothie is rich in healthy fats that are essential for the growth and development of nervous tissue, while nutmeg promotes the production of serotonin so I get more of the "feel-good" factor in my body for longer. Spirulina adds protein and lots of antioxidants, making this smoothie a winner on all counts!
250ml light coconut milk (3 teaspoons coconut milk powder mixed with 250ml water) or 250ml almond milk
1/4 teaspoon of spirulina
Cinnamon to taste
Nutmeg to taste
Half to 1 teaspoon of coconut oil.
Put all ingredients together in a blender and blend until creamy and smooth.
Makes: 20 vine leaves
Total: 1.5 hours
This recipe is usually made with rice but here is a version with fabulous Quinoa! Quinoa wins hands down when it comes to protein, fiber, and overall vitamin content. Vine leaves, whether freshly plucked from grapevines or bottled, can supply your body with a wide range of beneficial nutrients, from omega-3 fatty acids and antioxidants to magnesium and calcium. This is a great recipe for enjoying the benefits of both.
2 tablespoons olive oil
2 cloves of garlic, minced
1 yellow onion, chopped
1/3 cup mint leaves, chopped
2 tablespoons dried dill
juice of 1 lemon
1 cup mixed quinoa (white and brown), uncooked
salt, black pepper, crushed red pepper to taste
12 to 20 jarred grape leaves, thoroughly rinsed
2 tablespoons olive oil
juice of 1 lemon
2 cups of water
Many of us are choosing to cut down our dairy consumption these days amidst evidence that its not good for our health. There are a lot of plant milks you can consume instead of cow's milk, but they are generally quite expensive or full of sugar, preservatives, additives and other unhealthy substances. The good news is that plant milks are really easy to make at home and you don't need any special equipment. You only need rice, water and your favorite sweetener to make this delicious rice milk and it's ready in 5 minutes!
½ cup cooked brown rice (100 g)
2 cups water (500 ml)
2 dates (optional)
Makes: 18 portions
Who doesn't crave something sweet once in a while? Here is a guilt free recipe that will definitely hit the spot! Home made mars bars made with healthy raw nuts, dates and a little Maple syrup. Full of Omega 3's, full of nutrients and so delicious!
1 cup cashews
1 cup almonds
3 TBSP 100% pure maple syrup
1/4 tsp salt
2 TBSP water
1 TBSP almond butter
8 fresh medjool dates, pitted
2 TBSP 100% pure maple syrup – add more/less depending on how sweet you like it
1 tsp pure vanilla extract
2 TBSP water
Dark Cooking Chocolate for dipping
Makes: 1 to 1.5 quarts jar
Total: 3-10 days fermentation process
Are you getting enough probiotics? Fermented foods are super rich in good bacteria to heal your gut and boost your immunity. Remember that 80% of your immune system is in your gut so its very important to keep it healthy! Sauerkraut is basically fermented cabbage, it's beyond easy to make, requires very little equipment and is full of goodness. It's crunchy and delightfully sour, perfect as a side dish to your meat dishes, layering into a sandwich or simply eating on its own.
Sauerkraut is made by a process called lacto-fermentation. There is beneficial bacteria present on the surface of the cabbage and, in fact, all fruits and vegetables. Lactobacillus is one of those bacteria, which is the same bacteria found in yogurt and many other cultured products. When submerged in a brine, the bacteria begin to convert sugars in the cabbage into lactic acid; this is a natural preservative that inhibits the growth of harmful bacteria. Lacto-fermentation has been used for centuries to preserve seasonal vegetables beyond their standard shelf-life. The fermentation process itself is very reliable and safe, and the fermented sauerkraut can be kept at cellar temperature (around 55°F) for months, although those of us without cellars can make do with storing the kraut in our fridges! Besides preserving the cabbage, this fermentation process also transforms it into something incredibly tasty and gives it additional health benefits — fermented sauerkraut contains a lot of the same healthy probiotics as a bowl of yogurt.
Makes: 4-6 servings
Soup is always a great warm-up in the winter weather, and many of them contain cold and flu elixirs that will make you feel better in no time. This is one of my absolute favourites because it not only tastes amazing, I can also literally feel it working its magic. Made with super nutritious squash, ginger which acts as an expoterant, turmeric thats anti inflammatory, you'll be better in no time! I suggest you have a soup-making day and freeze enough to thaw out when you find yourself sniffling and coughing.
Tip: I make the coconut milk by mixing 3 teaspoons of coconut powder with 200ml of water. Incase you're wondering, the calories of 200ml coconut milk made this way is just 70kcal!
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