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: 3.5 cups approx
Almond milk is a creamy, nutty-flavored beverage that has been consumed for hundreds of years. It has become a popular staple for those wishing to avoid dairy. I have personally started using it a couple of years ago as a substitute for cow's milk and I'm in love with it. Its full of goodness and lower in fat and calories when compared to Low-fat Cow's milk.
Tip: Almond milk is high in fiber only if it's not strained. However if you do strain it, save the pulp of the almonds, put on cookie sheet and dehydrate in oven on lowest heat until completely dry. Run through blender or food processor to make almond flour, which can be used in recipes in place of flour.
Makes: 4 servings
Preparation: 20 mns
Total Time: 30mns
Kohlrabi is part of the cabbage family and boasts a huge amount of nutrients for very few calories. It is particularly high in Vitamin C and Potassium and B vitamins, making it a great energy booster and overall wonderful addition to your diet.
1/2 cup blanched hazelnuts
2 medium kohlrabi (about 2 pounds total), peeled, thinly sliced on a mandoline
1 apple (such as Pink Lady or Crispin), peeled, cored, thinly sliced on a mandoline
1/2 teaspoon finely grated lemon zest
1 tablespoon fresh lemon juice
1 tablespoon white wine vinegar or white balsamic vinegar
1/2 cup torn fresh mint leaves, plus more for serving
1 tablespoon extra-virgin olive oil
2 ounces Pecorino di Fossa or Parmesan, shaved (about 1/4 cup)
Recipe: Ignacio Mattos; Photo: Christopher Baker
Makes: 2 servings
Total Time: 55mns
This is a great desert that won't spike your blood sugar. The nuts and seeds are full of great heart-healthy fats and they work to keep your blood sugar level in this desert.
2 Large Bramley apples
6-8 dates pitted, chopped
1 tablespoon Seville orange marmalade
2 teaspoons ground almonds, hazelnuts or sunflower seeds
4 tablespoons cloudy apple juice (fresh)
Source: The Optimum Nutrition Cookbook
Makes: 1 Serving
Preparation: 5-7 mns
Total time: 5-7 mns
This is one of my absolute favourite breakfasts! I have it practically every morning and vary the fruits and nuts daily to add variety to my diet. You should prepare it the night before and leave it in the fridge, ready to eat in the morning. It is a prefect combination of proteins (nuts, yoghurt) and carbs (oats), which keeps you fuller for much longer. Oats are a great source of soluble fiber that helps to reduce the absorption of cholesterol into your bloodstream. Five to 10 grams or more of soluble fiber a day decreases your total and LDL cholesterol.
30g of Oats
120g of low fat organic yoghurt/Greek yoghurt
60g fruits of your choice (try pomegranates, berries, peach/apricots or a mix!)
3-4 pieces of walnuts or almonds chopped, or 1 teaspoon of milled Flaxseed.
Mix the oats, yoghurt and fruits together and place in the fridge overnight. The raw oats will absorb the liquid from the yoghurt and soften, almost like they have been cooked. In the morning remove from the fridge and sprinkle with the nuts.
Tip: We love to add a little Cinnamon to the mix. It tastes delicious and its great for Balancing Blood sugar
Makes: 4 Servings
Total time: 10mns
This is a great salad for the summer time! The citrus fruits are full of Vitamin C and add a very interesting flavour to this salad.
Brown rice vinegar adds an abundance of amino acids that work to enhance your health (Amino acids are necessary for proper digestion and absorption of nutrients from foods). Olive oil and almonds are full of good fats that raise your good cholesterol. An all round healthy salad!
2 hearts of romaine lettuce
2 fresh oranges and/or grapefruits
2 tablespoons brown rice syrup
2 tablespoons cider vinegar
1/3 cup extra-virgin olive oil
1/2 cup roasted almonds, slivered
Makes: 6 Servings
Total Time: 20mns
This recipe is extremely high in Calcium, with broccoli being top on the list of calcium rich foods and Sesame scoring even higher! Did you know that half a cup of sesame seeds contains three times more calcium than half a cup of whole milk? They are also very high in copper and magnesium and have cholesterol-lowering abilities. Broccoli is high in Iron, fiber and Vitamin C and is one of the best vegetables you could possibly eat!
700g of Broccoli or Broccolini cut into pieces.
1 tablespoon light soya sauce
1 tablespoon boiling water
2 teaspoons honey
2 teaspoons toasted sesame seeds
Makes: 2 Servings
Total Time: 35mns
This spinach and cranberry stuffed salmon is great way to incorporate two power foods into your diet. High in Omega 3's and antioxidants and simply delicious!
1 pound of Salmon fillets
½ cup of fresh spinach leaves
3 to 4 fresh basil leaves chopped
1 teaspoon lemon zest
1 clove of garlic minced
2 tablespoons craisins chopped (craisins are dried cranberries)
2 tablespoons nuts chopped (pecans, walnuts or almonds are recommended)
1 teaspoon of dried oregano
1 tablespoon Dijon Mustard
½ cup breadcrumbs
Makes: 4 Servings
Total time: 35mns
Did you know that the Ancient Greeks deemed the chestnut superior to almonds, hazelnuts and walnuts?
½ pound Brussels sprouts, ends cut off
½ teaspoon salt
½ pound shelled chestnuts
1 cup chicken or vegetable stock
1 tablespoon olive oil
Pre-heat oven to 350F (175C)
Makes: 6-8 Servings
Preparation: 140mns (including 120mns in the fridge)
Total time: 160mns
Salmon and walnuts are 2 of the top foods recommended by doctors for Omega 3's, essential fats that raise your good cholesterol, support heart health and improve your memory amongst many other things.
3 cups walnuts
6 tablespoons dry bread crumbs
6 tablespoons lemon rind, finely grated
3 tablespoons extra virgin olive oil
3 tablespoons fresh dill, chopped
Salt and pepper
12 3-oz (85g) salmon fillets, skin on
1/4 cup fresh lemon juice
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