Fill up on glorious greens and bright summer tomatoes with a zesty avocado twist. Makes a wonderful, filling meal or works beautifully as an accompaniment to poultry, meat, or fish. This recipe contains a whopping 4-5 servings of vegetables and tons of incredible nutrition and health-giving natural fats. All hail kale! Full of liver phase II detoxification support, minerals, and antioxidants. Combined with tomatoes, lemon, avocado, and cashews, this salad supplies almost the complete vitamin and mineral spectrum.
In a bowl, combine 100g chopped curly kale (stems removed), flesh of 1 chopped avocado, and the juice and zest of 1/2 large lemon. Using your fingers, gently massage the avocado into the kale leaves until well combined and thoroughly coating all the pieces. To this, add 100g quartered cherry tomatoes, 25g chopped cashews, and 1/4-1/2 tsp sea salt (to taste). Toss to combine with the kale leaves. Let sit for 3o minutes while the kale leaves soften slightly. Enjoy!
serves 1 as a large meal or 2 as a side dish (multiply ingredients to serve more)
Cuckoo for cocoa! Thats the catch phrase for Cocoa Krispies, right? Well, even if it's not, it's fun to say! If you or the family struggle to give up the fun breakfast treats or you are nostalgic for simpler times, this recipe is perfect. It's sugar-free and very low in carbohydrates but packed with natural goodness: protein, fats, nutrients, and antioxidants. It will fill you up without sending you on a sky high sugar rush. The cinnamon helps improve your insulin sensitivity and balance your blood sugar. The cacao confers loads of anti-aging and anti-inflammatory phytonutrients. Chocolate is back for breakfast, kiddies!
In a bowl, combine 1 medium egg, 100ml almond milk, and 3/4 tsp liquid stevia (optional for sweetness). Mix until well combined. Then add 150g ground almonds, 4 Tbsp ground cinnamon, and 4 Tbsp raw cacao powder. Mix thoroughly, and if it's too dry, add a splash of almond milk. You're aiming for a cookie batter style consistency.
Line a large baking tray with baking paper and drop tablespoon sized dollops of batter evenly spaced, like you're making cookies. Spread each one out until it is fairly thin, about 1/2 cm (1/4 inch) height. Bake at 150 degrees Celsius (300 degrees F) for 10-15 minutes until firm. Remove from oven and break into small pieces, then spread the pieces evenly across the tray again. Place back into the oven and bake for another 10-15 minutes until crispy. Remove the tray from the oven, let the crispies cool, then transfer to an airtight container.
You can also omit the egg and dehydrate these for a raw vegan version.
makes 3 servings (multiply ingredients to serve more)
Finding delicious ways to enjoy oily fish is a wonderful way to support your health. The omega-3 fatty acids lower inflammation and pain, improve brain function, support glowing skin, help ensure your fat cells are able to operate properly, and much more. This fish pie is a twist on the classic recipe, avoiding the starch and dairy and turning the dish into a fresh, delightful dinner. It's wonderful with a green salad on the side dressed with olive oil and lemon.
Chop 120g cauliflower and leave to sit. In a bowl, combine 60g cubes salmon, 60g cubed white fish such as cod, 20g minced leek, 60g minced carrot, 30g minced celery, 1/2 tsp wholegrain mustard, 1/2 tsp lemon juice, 1/4 tsp sea salt, and a pinch of black pepper. Mix well and press firmly into a baking dish. Place the cauliflower into a saucepan and add a small amount of water. Cover and steam over medium heat until cooked through (tender crisp). Transfer the cauliflower and just enough of the steaming liquid to a blender so that it operates. If more liquid is required, add a small amount of almond milk. Add 1/8 tsp sea salt and blend until creamy. Top the fish mixture with the cauliflower. Place into a 170 C/350 F oven and bake for around 40 minutes. It's important that the vegetables in the fish mix are minced very small or further baking time will be required.
serves 1 (multiply ingredients to serve more)
This salad dishes up a wonderful blend of flavours with a very Japanese feel. Savoury yet sweet salmon full of omega-3 fish oils, beautiful greens, crunchy fennel, spicy mustard, and tangy soy vinaigrette. It's one of those quick dinners that you can toss together in 10 minutes but is totally impressive to friends and family if they are lucky enough to have you make it for them!
Finely slice 75g fresh fennel bulb into long shaved slices, then cut these into 1-2 inch long strips. Add these to a bowl or plate, then finely slice 1 large stalk celery and add to the fennel along with 25g mixed salad greens (supermarkets sell pre-mixed packs made from things such as baby spinach, rocket, arugula, mustard greens, lamb's lettuce, etc). Toss with 1 Tbsp apple cider vinegar, then set aside.
Place 1 tsp coconut oil into a sautee pan and warm over medium heat. While this is heating, slice one fillet salmon into 1-2 cm sized cubes and chop one green spring onion. Once the oil is hot, add the salmon and onion along with 1/2 tsp whole ground mustard and 1 Tbsp liquid aminos (Bragg's or coconut aminos). Mix the mustard into the liquid in the pan and lightly stir-fry everything until the salmon is just cooked through. Add the mixture and liquid to the salad and mix lightly to incorporate. Enjoy!
serves 1 (multiply ingredients to serve more)
Your breakfast woes are over! This is my super easy cereal swap. Spend 5 minutes once a week making up a batch of this, and you'll have a pre-made breakfast cereal ready to go each morning. Packed with natural protein, antioxidants, and healthy fats with no refined carbohydrates, sugars, or grains. It's totally delicious and will help keep your mornings fuss free and your body full of energy until lunchtime.
In a large bowl, combine 75g each of sesame seeds, whole flax seeds, pumpkin seeds, sunflower seeds, chopped almonds, chopped walnuts, chopped dried un-sufured mango slices, and dried blueberries. Once the ingredients are well incorporated, transfer to an airtight container for storage. Enjoy with plenty of milk (great with almond milk!) and, if desired, a few drops liquid stevia to add sweetness while your taste buds transition to the sugar-free way of life.
makes six 100g servings (multiply ingredients to serve more)
Delightful! These are quite simply little pots of fluffy chocolate joy. I resisted for years trying out avocado-based desserts, and I now realise what a terrible decision this was! The flavour and texture is literally identical to a classic French mousse recipe using sugar, eggs, and cream, and I challenge anyone to tell the difference in a taste test. It takes only 60 seconds to whip these up on a blender, so it's a perfect solution when you're hit with a chocolate craving. The best part is the true beauty of the ingredients--avocado and raw cacao are two of nature's healthiest jewels. There's no need to feel guilty indulging in this as a snack or following a meal. Just reduce the fat in your meal to make room for the 1/2 avocado in this recipe, and you're all set. (Also adjust the carbohydrates if you are adding dates to the mixture).
In a high-speed blender, combine the flesh of one whole avocado, 4-6 Tbsp raw cacao powder, 125-175ml water, and 1/2 tsp vanilla extract. This tastes delicious without added sweetness, but if you'd like a little bit, add 1/8-1/4 tsp liquid stevia or 2-4 pitted dried dates. The trick with this recipe is to start with the lower amount of each ingredient, blend, then taste. Exactly how much you need will depend on the exact size of the avocado you are using as well as the minimum liquid your blender requires in order to operate and blend the ingredients. Start with 125ml water (1/2 cup), then add just a bit more until your blender turns the avocado and cacao powder into a very fluffy, light, mousse. If you are using dates, blend the water and dates first, then add the remaining ingredients to ensure the smoothest result. Spoon equally into two dishes. Enjoy immediately or store in the fridge for later.
serves 2 (multiply ingredients to serve more)
This is a deliciously simple hummus you can make in 3 minutes flat or fancy up with a little more work. First, however, let's unravel the "hummus controversy". Is it a super healthy snack? Or is it bad for us because of all the fat? Or because it contains carbs? Or even worse, because it contains both carbs and fat? No one can seem to agree! So, let's break it down logically. One half of this recipe, which is probably about how much a person ends up eating when they munch on hummus, contains 44g fat, 25g carbs, and 15g. This is just about a perfect. Throw in some non-starchy vegetables (which contain another 5g protein), and you have a really well-balanced meal. But does anyone ever really eat a hummus salad? Umm, no. Hummus is normally eaten with bread or or sweet potatoes or rice or chicken or avocado or dressing or a whole load of many, many other things. And when eaten as a snack, even with just some veggie sticks, this is essentially a full meal. Now we can start to see the danger of hummus. It is a powerful source of fat, carbs, and protein, so use wisely. Other than this, go forth and hummus!
To a food processor or blender with a tamper, add 250g (1 tin) rinsed, drained chickpeas, 4 Tbsp (48g) olive oil, 4 Tbsp (50g) light tahini, juice of 1 lemon (3.5 Tbsp), 2-4 minced cloves garlic (start with 2), and 3/4 tsp sea salt. Pulse or blend until creamy (a few lumps are fine). Taste and add a bit more salt or garlic as needed. If the food processor or blender is struggling, add a tiny bit of water to assist.
To fancy things up, sprinkle with a few chopped pecans, minced jalapeños, chives, and/or caramelised onions.
makes 2 snack servings or 2 meal servings
Oh, yes! Carrot cake reinvented to perfection. No wheat or refined sugars in sight. Just lovely whole food ingredients, low in natural sugars, full of natural high-protein and nutrient-richingredients. Filled with antioxidant, brain-boosting walnuts and skin-loving, eye-brightening carrots. This is a treat for your mouth and your body.
Pre-heat the oven to 175 C/350 F. In a food processor, combine 100g pitted dates, 100g almonds, and 50g walnuts. Pulse until well ground but still with texture from some chunks and bits. Transfer to a large bowl and add 50g ground flaxseed, 2 tsp ground cinnamon, 1/2 tsp bicarbonate of soda, and 1/4 tsp sea salt. Stir until thoroughly combined, then incorporate 150g grated carrot, mixing in well. Set aside. In a blender or by hand, beat 1 medium egg and 200ml almond milk until frothy. Add to the dry mix and fold in, retaining as much of the frothiness as possible. (The flax seeds will make the batter quite sticky.) Scoop the batter into silicon baking cups, filling to the top and levelling off flat. Place the filled cups onto a baking tray. Bake for 20-25 minutes until firm to the touch. Remove from the oven and leave to cool. Only once cooled, remove the cupcakes from the silicon baking cups. Place a dollop of 35g Greek or Icelandic Skyr yoghurt on top to frost each cupcake or use dairy-free coconut yoghurt. For the dairy-free option, combine 300g coconut yoghurt with 1-2 tsp lemon juice (enough to give it a slight tang). Mix thoroughly and generously frost each cupcake.
makes 9 cupcakes
A savoury, flavourful take on broccoli to make anyone fall in love! Miso is wonderful to support a healthy gut microbiome and immune system. Broccoli is rich in folate and vitamin C and excellent for hormone detoxification and preventing cancer. Why wouldn't you love this?
In a saucepan, combine 1 Tbsp light brown miso paste with 3 Tbsp water, 1/4 tsp garlic granules, and a pinch of sea salt. Warm over medium heat, stirring until incorporated. Once hot, add 150g broccoli florets and mix until coated with the miso liquid. Cover and leave to steam for about 5-8 minutes until crisp tender. Add additional sea salt or garlic to taste. Sprinkle with a bit of sesame seeds to finish. Enjoy!
Warm, soothing goodness! You never forget you first tortilla soup. Ancho chilis are a really special ingredient and quintessential to the flavour of the dish. They are not spicy at all but rich and delicious. The problem with tortilla soup, of course, is that tortilla chips are fried in pretty horrible vegetable oil along with containing loads of additives, baddies, and wheat in most conventional brands--not a great addition to a health-oriented lifestyle. I've revamped this to include corn kernels as an optional addition, instead. Same flavour and crunch without the deep-fried downsides. For this recipe, I like to use pre-cooked chicken breasts that I bake in batches and keep ready in the freezer, but I've also included directions for cooking from scratch.
If using raw chicken, pre-heat oven to 175 C/350 F. Place 1 chicken breast in a baking dish and bake for about 15-20 minutes until cooked all the way though. Once done, cut the breast into chunks and place into a saucepan with 400ml chicken stock. If using a frozen pre-cooked breast, place in a saucepan with 400ml chicken stock and bring to a simmer. When the chicken is warmed through, remove from the stock, cut into chunks, and place back into the stock.
To the stock and chicken, add 250g chopped fresh tomatoes, 2 Tbsp tomato paste, 1 tsp ground ancho chilli peppers, 2 minced cloves garlic, and (optional) 50g cooked or raw corn kernels. Bring back to a low simmer and gently cook for about 10 minutes until the flavours develop. Add sea salt and a pinch of chilli pepper to taste. Transfer to a large bowl and top with 1 whole chopped avocado and the juice of 1/4 lime (or more to taste). Perfection!
serves 1 (multiply ingredients to serve more)