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)
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)
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!
I promise, this salad will inspire you! Sweet and zesty with lime and red peppers. It's perfect to boost your MTHFR gene and support your GST genes for detoxification. It's also outrageously high in vitamin C, coming from the peppers, cabbage, and lime. The antioxidants in this will change your life! Wonderful following a workout to help prevent next-day muscle soreness. It also contains 3 full servings of vegetables so is a perfect match for your meal.
In a bowl, combine 100g shredded purple cabbage, 200g diced red pepper, 25g baby spinach, and juice of 1/2 lime. Toss thoroughly and enjoy! If desired, add chopped avocado or olive oil for a dose of healthy fats.
You might call this a smoothie... But it feels much more like a creamy, dreamy milkshake. It's a great snack to boost energy levels or, if you're feeling adventurous, a crazy looking dessert. This is a practical way to increase your antioxidant intake to support inflammation, detoxification, anti-aging, skin health, fatigue, and fat loss. Really, anything you're looking to improve about your health.
In a high-speed blender, add 100g frozen berries, 75g-100g frozen spinach, 4 pitted dates (more if additional sweetness is desired), 20g flaxseed oil, roughly 1/2 tsp fresh turmeric root, and roughly 1 tsp fresh ginger root (optional). Add just enough water so that the blender will operate. Blend on high until creamy and all the ingredients are liquidised. Enjoy!
Have you seen all the fascinating research about gut bacteria and weight management? It looks like the health of your friendly bacteria may be part of the reason for fat storage. It also contributes to 70-80% of our immune system and is quite likely a fundamental foundation of our overall health. Those little guys in our gut are powerful! Fermented foods can positively influence your gut bacteria, and I've just picked up some lovely raw sauerkraut today. Salad alert! This recipe is also awesome if you have genetic MTHFR variants and GST deletions or sensitivity to saturated fat.
In a bowl, combine 2 large handfuls baby spinach, 1 handful broccoli sprouts, 1 cup rinsed and drained chickpeas, 1/2 chopped avocado, 2 glugs olive oil, 1/2 tsp Bragg's liquid aminos, and 2 Tbsp raw sauerkraut.
Sneak in your greens with spicy ranch goodness! In the US, ranch dressing is a bit of an obsession, but the storebought brands are filled with hydrogenated vegetable oils, sugar, and chemicals. This is why it's fantastic to whip up your own using yoghurt as a base. This meal has a few components and requires making a batch of Squash & Buckwheat Bread in advance, but it's well worth it. The spinach and broccoli sprouts are massively supportive of detoxification, methylation, and cancer prevention. And don't forget the power of spice! It's anti-inflammatory and filled with antioxidants to help you combat stress and aging.
Make the croutons: follow the recipe link above for the Squash & Buckwheat Bread. Let the bread cool, then cut one 1/2-inch slice and cut that again into 1/2-inch squares.
Make the fajita spice rub: combine 1 tsp ground cumin, 1 tsp sea salt, 1/2 tsp cayenne pepper, 1/2 tsp ground cumin, 1/2 tsp garlic granules, 1/2 tsp paprika, and 1/4 tsp dried oregano.
Make the ranch dressing: follow the recipe here
Make the chicken: pre-heat the oven to 175 degrees Celsius. Place a chicken breast into a glass baking dish and pat 1/2 tsp fajita spice rub into the top of the breast. Place into the oven and bake for 15-30 minutes until cooked through (15-20 minutes for one breast, 30 minutes for four breasts). Let cool for a couple of minutes, then slice into chunks or strips. Can also be used cold if made in advance.
Make the salad: place 2 large handfuls baby spinach, 1 small handful broccoli sprouts, 2 large dollops ranch dressing, and 2 glugs olive oil into a dish (alternatively, replace olive oil with 1/2 chopped avocado). Mix well to combine, then top with the chicken and croutons.
serves 1 (multiply ingredients to serve more)
Nutrient superpower! Delicious puy lentils combine gorgeously with creamy avocado and crisp baby gem lettuce for a salad delight. Avocados are crammed full of healthy fats and vitamins while high-protein lentils are packed with essential minerals like magnesium. Parsley offers a hit of calcium, and all the green equals folate. This is a perfect anti-stress meal to help calm your brain chemistry if you're feeling burned out or anxious. It's also hugely supportive to detoxification.
In a bowl, combine 1 cup (about 250ml) cooked puy lentils (or substitute green lentils), 1 whole chopped avocado, 1 chopped head baby gem lettuce (about 2 large handfuls), 2 Tbsp chopped parsley, and 1/2 tsp Bragg's liquid aminos (optional). Stir to combine, then add sea salt and pepper to taste.
makes 1 serving
Yum, cheddar cheese and broccoli, what better combo? This recipe is a brilliant swap using tangy Brazil nuts and creamy cashews as an alternative to cheese. Something that is incredibly handy if you are genetically sensitive to saturated fats or intolerant to lactose. If you have GST deletions, this recipe also provides 2-3 servings of cruciferous vegetables to get your detoxification going full steam.
In a saucepan, add 1 whole chopped head of broccoli, including the stalk. This will be around 250g for an average head of broccoli. Leave this to sit (20 minutes will maximise the detoxification support) while you bring 350ml stock to a boil in a separate pan. This can be any type of stock, but if I don't have any fresh stock to hand, my favourite is Steenbergs Organic Vegetable Bouillon. I make this by pouring about 350ml boiling water over the broccoli and mixing in 1.5 tsp bouillon powder. Pour just enough liquid over the broccoli so that it is barely covered. Simmer over medium for 5-10 minutes until the broccoli is tender crisp and still bright green. Pour into a blender and add 35g each cashews and Brazil nuts. Blend on medium until smooth but with small bits. Add sea salt and black pepper to taste.
serves 1 (full meal) or 2 (side dish)
This is a super-fuel smoothie that's great as a full meal after a heavy training session. I developed it to work with my Reboot Programme for fat loss. If that all sounds good, then carry on to the recipe!
In a high speed blender, combine 50g spinach, 30g kale (remove stalks first), 10g parsley, 75g apple, 75g strawberries, 10g raw seeds, 10g collagen protein powder (I like Grest Lakes grass-fed), 50g Sunwarrior vanilla warrior blend protein powder, 1 tsp ground turmeric, and 300 ml cold water. Blend on high until creamy, then add in juice of 1/2 fresh lemon and stir. EXACTLY the combination of nutrients your body is looking for after a heavy session. Plus, I love to use frozen fruit so the smoothie is chilled and yum yum yum!