Makes: 18 portions
Preparation: 10mns
Total: 15mns

Benefits:
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! 

Ingredients: 
Nougat layer:
1 cup cashews
1 cup almonds
3 TBSP 100% pure maple syrup
1/4 tsp salt
2 TBSP water

Caramel Layer:
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

Chocolate Coating:
Dark Cooking Chocolate for dipping 

Directions:

1. Line both a loaf tin and a baking tray with baking paper.
2. Place nougat ingredients in the food processor and process for 2-3 minutes, or until smooth.
3. Press nougat into lined loaf tin and place in the freezer to set.
4. Whilst the nougat sets, place caramel ingredients in the food processor and process for 2-3 minutes, or until well combined.
5. Spread caramel on top of nougat and return to the freezer for 30 minutes.
6. Boil some water in a pot. Break the dark chocolate into pieces, place in a container and rest it on top of the pot until the chocolate has melted (Bain Marie technique). 
7. Remove mars bar layers from the freezer and cut into 18 squares.
8. Place one mars bar bite on a fork, then dip into the bowl of chocolate and use a spoon to coat all sides.
9. Place on lined baking tray and repeat until all squares have been coated.
10. Place in the freezer for a further 30 minutes or until set. Enjoy!

Makes: 3.5 cups approx
Preparation: 10mns
Total: 10mns

Benefits:
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. 

Ingredients:

1. 3 cups (720 ml) water
2. 1 cup (140 g) raw almonds soaked overnight. You can use almonds with the skin on or off, but I personally find that the taste and consistency is better with the skin off, especially for kids. 
3. Dates or honey to taste (optional but I personally don't sweeten mine)
4. Vanilla bean (optional)

Directions:

1. Soak almonds for at least 12 hours in pure water. This is an important step as it breaks down the phytic acid and enzyme inhibitors and activates beneficial enzymes in the almonds. 
2. Rinse the almonds well and place into your Vitamix or other blender with fresh water.
   
3. Turn machine on and slowly increase speed to high.
   
4. Blend until desired consistency is reached.
5. If you would like to strain away the sediment, do it at this stage by placing a fine mesh sieve or filtration bag over a large bowl. Pour almond milk slowly into sieve and allow to filter through. I use a Vitamix machine which is an extremely powerful Blender designed to grind anything to a smooth pulp, so I don't need to strain.
6. Put the milk back in Blender and sweeten with dates or Honey if desired and flavour with Vanilla bean (optional)
7. Store in refrigerator. Shake well before using.

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

Benefits
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.
 
Ingredients
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
Salt
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)


Directions

1. Preheat oven to 350°F. Toast hazelnuts on a rimmed baking sheet, tossing occasionally, until golden brown, 10–12 minutes. Let cool, then coarsely chop.
2. Toss kohlrabi, apple, lemon zest, lemon juice, and vinegar in a medium bowl; season with salt. 
3. Add 1/2 cup mint and gently toss to just combine.
4. Toss toasted hazelnuts and oil in a small bowl to coat; season with salt.
5. Divide kohlrabi salad among plates or into one serving dish and top with seasoned hazelnuts, Pecorino, and more mint.
   

Recipe: Ignacio Mattos; Photo: Christopher Baker

Makes: 2 servings
preparation: 10mns
Total Time: 55mns

Benefits:
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. 

Ingredients:
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)

Directions:

1. Preheat oven to 220C/425F
   
2. Wash and core the apples. Score the center of each apple all the way round (horizontally) to stop them splitting during cooking.
   
3. Mix the  the dates, marmalade, ground nuts/seeds, and stuff the apples with this mixture
   
4. Place the apples in an oven-proof dish, pour the apple juice on top and bake for about 45mns until the apple is cooked through.

Source: The Optimum Nutrition Cookbook

Makes: 1 Serving
Preparation: 5-7 mns
Total time: 5-7 mns

Benefits:
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. 

Ingredients:
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.

Directions:
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
Preparation: 10mns
Total time: 10mns


Benefits: 
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!

Ingredients:
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

Directions: 

1. Wash and chop lettuce and place into large bowl.
   
2. Cut off skin from oranges and/or grapefruits by cutting off top half, remove skin in strips, working all the way around the fruit from top to bottom. Cut along the side of the membrane to remove the sections of the citrus fruit.
3. Combine brown rice syrup with vinegar and stream in extra-virgin olive oil, stirring constantly.
4. Pour dressing over the lettuce, season with sea salt and pepper and toss.
5. Lay fruit on top of lettuce and garnish with almonds.

Source: IIN

Makes: 6 Servings
Preparation: 10mns
Total Time: 20mns

Benefits:
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!

Ingredients:
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

Directions:

1. Cook broccoli in a steamer for about 5mns until tender, but be careful not to  overcook. You want the broccoli to retain its rich green colour.
   
2. Meanwhile, combine the sauce together
   
3. Serve broccoli drizzled with sauce and sprinkled with Sesame seeds.
   

Makes: 2 Servings
Preparation: 15mns
Total Time: 35mns

Benefits:
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!

Ingredients:
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

Directions:

1. Sauté the spinach, lemon zest, and garlic until spinach is wilted.
   
2. Combine the craisins, nuts, basil, and oregano leaves in a small bowl. Add the wilted spinach mixture to the small bowl and combine
   
3. Cut a pocket horizontally into each salmon fillet. Stuff each pocket with about 2 tablespoons of the combined mixture.
   
4. Spread 1 tablespoon of Dijon mustard on the salmon and finish by sprinkling breadcrumbs on top of each fillet.
   
5. Place salmon on non-stick baking sheet or backing sheet lined with oven safe paper and bake for 20 minutes at 375 degrees Fahrenheit or until fillets are fully cooked.
   

Makes: 4 Servings     
Preparation: 10mns
Total time: 35mns

Benefits: 
Did you know that the Ancient Greeks deemed the chestnut superior to almonds, hazelnuts and walnuts? Chestnuts are high in vitamin C, minerals, such as potassium, copper and magnesium, amino acids and antioxidants. They also contain high levels of essential fatty acids, including linoleic acid, which are beneficial to cardiovascular health. Brussel Sprouts, Like all cruciferous vegetables are very high in fiber and also particularly rich in vitamin C, an anti-cancer agent. 

Ingredients: 
½ pound Brussels sprouts, ends cut off 
½ teaspoon salt
½ pound shelled chestnuts
1 cup chicken or vegetable stock
1 tablespoon olive oil

Directions: 
Pre-heat oven to 350F (175C) 

1. In a medium sized sauce pan boil 2 inches of water.
2. Add Brussels sprouts to boiling water with a pinch of sea salt.
3. Boil for 5 minutes.
4. Drain Brussels sprouts and add to a baking dish with chestnuts and stock.
5. Sprinkle olive oil and salt on top.
6. Bake uncovered for 20 minutes.

Makes: 6-8 Servings     
Preparation: 140mns (including 120mns in the fridge)
Total time: 160mns

Benefits:
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. 

Ingredients: 
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
Dijon mustard
1/4 cup fresh lemon juice

Directions: 

1. Place walnuts in food processor; coarsely chop. Add bread crumbs, lemon rind, olive oil and dill; pulse until crumbly. Mixture should stick together. Season; set aside.
2. Arrange salmon fillets skin side down on parchment paper lined baking sheets. Brush tops with mustard.
3. Spoon 1/3 cup of walnut crumb mixture over each fillet; gently press the crumb mixture into the surface of the fish. Cover with plastic wrap; refrigerate for up to 2 hours.
4. Bake at 350°F 15 to 20 minutes, or until salmon flakes with a fork. Just before serving, sprinkle each with 1 tsp lemon juice.