Makes: 6 servings
Preparation: 10mns
Total: 20mns

Benefits: 
This is one of my favourite Brussel sprouts recipes! Brussels sprouts are an excellent source of vitamin C and vitamin K. They are a very good source of numerous nutrients including folate, manganese, vitamin B6, dietary fiber, choline, copper, vitamin B1, potassium, phosphorus, and omega-3 fatty acids. This salad is very easy to make at home, and in my opinion the success hangs on the brussel sprouts being cooked just right.  Be careful not to over-boil them at the start. They should still be green and only just cooked through. 

Ingredients:
1kg brussel sprouts
2 avocados cut into cubes
A handful of raw pecan nuts
1 cup Balsamic Vinegar

Directions:

1. Heat some water in a pot, add the brussel sprouts once the water has started boiling. Remove them before they become soft and the color changes (about 4/5mns). Allow to cool slightly and cut them in half.
2. Sear them in a frying pan brushed with olive oil and remove.
3. Meanwhile place the balsamic vinegar in a nonstick pan.Set the heat to medium high. Bring the vinegar to a boil without reducing the heat on the stove.  Once the vinegar is brought to a boil, turn down the heat to medium low and let the vinegar simmer, stirring occasionally.  Keep cooking until the vinegar has reduced by at least half (for a thinner reduction) or more (for a more syrupy consistency. This should take 10mns approximately. Allow to cool.
4. Chop the avocado into cubes and mix with the brussel sprouts and pecan nuts.
   
5. Drizzle with the reduction and season with cracked black pepper and Himalayan pink salt. 
   

Makes: 6 servings
Preparation: 15mns
Total: 15mns

Benefits:
Brussels sprouts are rich in many valuable nutrients. They are an excellent source of vitamin C and vitamin K. They are a very good source of numerous nutrients including folate, manganese, vitamin B6, dietary fiber, choline, copper, vitamin B1, potassium, phosphorus, and omega-3 fatty acids. Many people don't enjoy the 'sulfur-like' taste, which comes from when you cook them only. You will not have that with fresh Brussel sprouts, especially when dressed as a salad. Enjoy!

Ingredients: 
For the Salad
1 pound Brussels sprouts
1 medium tart apple (like Granny Smith)
1 medium red onion
1 cup chopped walnuts

For the Vinaigrette
1 tablespoon Dijon mustard
2 teaspoons maple syrup
3 tablespoons red wine vinegar
½ cup extra virgin olive oil
Salt and pepper, to taste

Directions:

1. Trim the ends off the Brussels sprouts. Place in a food processor and whizz until you a shredded looking 'slaw' salad. You will still have a few large pieces and that's absolutely fine (see picture above). Alternatively, use a knife to cut into shreds. 
   
2. Slice the apple and red onion into long thin strips. Combine in a large bowl.
   
3. Toast the walnuts in a skillet over medium-high heat, stirring frequently, until fragrant and lightly browned, about two minutes.
   
4. Add to the Brussels sprout mixture. Toss to combine.

Combine the vinaigrette ingredients into a jar with a tight-fighting lid. Close the lid and shake until well-combined. Pour over the Brussels sprout mixture, and toss to coat. Refrigerate for at least 30 minutes before serving.

Makes: 4-6 servings
Preparation: 5mns
Total: 5mns

Benefits:
​This is a great alternative to regular rice for anyone trying to cut down on carbs, or trying to increase vegetable intake. Save yourself a few hundred calories on your meal tonight and to be honest, you'd be hard pushed to know the difference! 

Ingredients:
one head cauliflower
Tools: food processor or Grater

Directions:
1- Cut the cauliflower into florets, wash well and dry.
2- Place the Cauliflower in a food processor and whizz until you get a rice-like texture. Do this in batches to get the best results.
OR
3- Grate the cauliflower, you will achieve the same results.
Once the 'rice' has been made, pour hot water and a little salt on top. Allow to sit for a few minutes and drain. I would recommend doing this just before serving so that your rice is warm.

Makes: 1 serving
Preparation: 2mns
Total: 15mns

Benefits:
This is the perfect balanced breakfast and one that will keep you full for hours! Avocado and egg pair so well, and the combination of healthy fats and protein will balance your blood sugar perfectly, keeping you full for longer. This is one of  my favourite breakfasts and  one of the best breakfasts you can have.

Ingredients: 
1 Avocado sliced in half, stone out.
2 organic eggs
Himalayan pink salt and cracked black pepper to taste
Chopped fresh chives (optional)

Directions:
1. Pre-heat the oven to 220C or 425F.
2-Place the two avocado halves on a baking tray, and allow them to touch so they are well supported and don't rock on your baking tray. Spoon in the egg yolk slowly, followed by the egg white.
2- Season with salt and pepper.
3- Bake in pre-heated oven for 12mns for a soft egg and 15/17mns for eggs that are more well done.
4-Top with fresh chopped chives if desired and enjoy!

Makes: 5 servings
Preparation: 10mns
Total: 30mns

Benefits:
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. 


Ingredients: 
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

Directions:
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
Preparation: 10mns
Total: 40mns

Benefits:
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.


Ingredients: 
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

Directions:

1. Heat the Coconut oil and soften the asparagus for 5 minutes or so.
2. Add the shallots and onions and cook for another 5 minutes. 
3. Add the spinach and stock and allow to cook for another 15mns.
4. Put all in a blender and whizz until you have a creamy consistency.
5. Season with salt and pepper and drizzle olive oil on top if you desire.

Tip: You can save some asparagus tips and put them into the soup before serving.

Makes: 1 Serving
Preparation: 5mns
Total: 5mns

Benefits:
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!

Ingredients: 
1/4 avocado
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. 

Directions:
Put all ingredients together in a blender and blend until creamy and smooth.

Makes: 20 vine leaves
Preparation: 30mns
Total: 1.5 hours

Benefits:
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.


Ingredients: 
Stuffing
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

Grape Leaves
12 to 20 jarred grape leaves, thoroughly rinsed
2 tablespoons olive oil
juice of 1 lemon
2 cups of water


Directions:

1. Over medium heat, lightly brown garlic in olive oil.  Add onions and cook until translucent.  Add remaining stuffing ingredients and stir together until thoroughly mixed.
2. Place some stuffing in the middle of the vine leaf, fold the 2 sides in and roll them. Don't make them too tight so they don't split when cooking.
3.  Place the stuffed grape leaves in a cooking pot.  You’ll want them really close together so that they don’t move.  You can place a second layer of grape leaves on top of the first.  Pour water, lemon juice, and olive oil over the grape leaves and immediately cover the grape leaves with something oven-safe and heavy that will prevent them from floating to the top (an oven proof plate will do).  Cover and cook for about 60 minutes or until you can put a fork through the vine leaves easily.  Eat right away or refrigerate overnight for cool dolmas.

Makes: 4-6 portions
Preparation: 15mns
Total: 40mns

Benefits:
Kale is one of my favourite leafy vegetables and I always have some handy in my fridge. It is often referred to as the"Queen of Vegetables' and a 'Nutritional Powerhouse'. Kale is low in calorie, high in iron, high in Vitamin K,A, C and Calcium and is packed with powerful antioxidants. Its an anti-inflammatory food, great for cardiovascular support and is a great detox food. Cauliflower is a member of the cruciferous family of vegetables, often overshadowed by its green cousin broccoli. This is one vegetable that deserves a regular rotation in your diet, however, as it contains an impressive array of nutrients, including vitamins, minerals, antioxidants, and other phytochemicals.

Ingredients: 
1 Tbsp. Coconut oil
1 medium onion, diced
4 cloves garlic, minced
1 medium cauliflower, trimmed and cut into bite-sized slices
4 c. water
small bunch of curly kale, stems removed and leaves chopped
1/4 c. fresh dill, chopped fine
1 tsp. Himalayan pink salt (or more to taste)
1/2 tsp. ground black pepper

Directions:

1. Heat the Coconut oil and add your diced onion. Stir the onions and cover the pot, allowing the onions to soften for 5 minutes over a low heat. 
2. Add the garlic, cauliflower, and water, stir and then bring the water to a boil. Lower the heat and then simmer, covered, for 10 minutes. 
3. Stir in the chopped kale, cover, and simmer for another few minutes. Turn off the heat and allow the soup to cool for 5 minutes.
4. Puree the soup in a blender until smooth. 
5. Put back in the pot and season with the dill, salt, and pepper. 
6. Serve warm, garnishing each bowl with a drizzle of a half teaspoon of olive oil and a grind of black pepper, if desired.
   
   

Makes: 1 to 1.5 quarts jar
Preparation: 30mns
Total: 3-10 days fermentation process

Benefits:
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.


Ingredients:

1. 1 medium head green cabbage (about 3 pounds)
2. 1 1/2 tablespoons kosher salt
3. 1 tablespoons caraway seeds (optional, for flavour)

Equipment:

1. Cutting board
2. Chef's knife
3. Mixing bowl
4. 2-quart widemouth canning jar (or two quart mason jars)

Directions:

1. Clean everything: When fermenting anything, it's best to give the good, beneficial bacteria every chance of succeeding by starting off with as clean an environment as possible. Make sure your mason jar and jelly jar are washed and rinsed of all soap residue. You'll be using your hands to massage the salt into the cabbage, so give those a good wash, too.
2. Slice the cabbage: Discard the wilted, limp outer leaves of the cabbage. Cut the cabbage into quarters and trim out the core. Slice each quarter down its length, making 8 wedges. Slice each wedge crosswise into very thin ribbons.
3. Combine the cabbage and salt: Transfer the cabbage to a big mixing bowl and sprinkle the salt over top. Begin working the salt into the cabbage by massaging and squeezing the cabbage with your hands. At first, it may not seem like enough salt, but gradually, the cabbage will become watery and limp — more like coleslaw than raw cabbage. This will take 5 to 10 minutes. If you'd like to flavor your sauerkraut with caraway seeds, mix them in now.
4. Pack the cabbage into the jar: Grab handfuls of the cabbage and pack them into the canning jar. Every so often, tamp down the cabbage in the jar with your fist. Pour any liquid released by the cabbage while you were massaging it into the jar.→ Optional: Place one of the larger outer leaves of the cabbage over the surface of the sliced cabbage. This will help keep the cabbage submerged in its liquid.
5. Press the cabbage every few hours: Over the next 24 hours, press down on the cabbage every so often so that it stays immersed in the water. As the cabbage releases its liquid, it will become more limp and compact and the liquid will rise over the top of the cabbage.
6. Add extra liquid, if needed: If after 24 hours, the liquid has not risen above the cabbage, dissolve 1 teaspoon of salt in 1 cup of water and add enough to submerge the cabbage.
7. Ferment the cabbage for 3 to 10 days: As it's fermenting, keep the sauerkraut away from direct sunlight and at a cool room temperature — ideally 65°F to 75°F. Check it daily and press it down if the cabbage is floating above the liquid. Because this is a small batch of sauerkraut, it will ferment more quickly than larger batches. Start tasting it after 3 days and when the sauerkraut tastes good to you, refrigerate. Refrigeration stops the fermenting process. You can also allow the sauerkraut to continue fermenting for 10 days or even longer. There's no hard and fast rule for when the sauerkraut is "done", go by how it tastes. While it's fermenting, you may see bubbles coming through the cabbage, foam on the top, or white scum. These are all signs of a healthy, happy fermentation process. The scum can be skimmed off the top either during fermentation or before refrigerating. If you see any mold, skim it off immediately and make sure your cabbage is fully submerged; don't eat moldy parts close to the surface, but the rest of the sauerkraut is fine. I personally allow my sauerkraut to ferment for 10 days.
8. Store sauerkraut for several months: This sauerkraut is a fermented product so it will keep for at least two months and often longer if kept refrigerated. As long as it still tastes and smells good to eat, it will be. If you like, you can transfer the sauerkraut to a smaller container for longer storage.