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)
This is a gorgeous, uplifting take on traditional coleslaw. Don't get me wrong, I love mayo (paleo whole-food style) as much as the next girl, but sometimes you want to feel light and fresh with your ruby red cabbage goodness. Why? The vitamin C in the dish is off the charts. The detoxification support will keep your hormones balanced and help prevent cancer. This is slaw's much sexier younger sibling come to dinner, so buckle up!
In a bowl, combine 1/2 a head of shredded or grated red cabbage, 1 small red onion cut in half and sliced very thinly, 1 handful chopped flatleaf parsley, 1 minced red chili pepper (seeds removed), juice and zest of 1 lime, and sea salt to taste. Toss to combine and 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.
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
Life is all about the quick, simple, and good meals we make day in and day out for ourselves. These are the meals that nourish us, give us wholesome energy, and keep our body in tip top shape. This Caesar salad recipe is a staple in my house. It takes about 3 minutes to throw together and always satisfies. I cook a batch of the chicken breasts once weekly and store in the fridge to have ready for meals like this!
Antioxidants help keep us young, energetic, and disease-free. If this sounds good, then it's time to get friendly with vitamins A, C, E and the mineral selenium! These nutrients are some of the most important free radical neutralisers our body has. Carrots for vitamin A, cabbage for vitamin C, avocado for vitamin E, and chicken for selenium. This recipe has it all.
Pre-heat the oven to 175 degrees C/350 F. Cut up one breast of chicken into strips and place on a baking tray in the oven for about 10 minutes until cooked through. (Time varies depending on the size of the strips.) You can also cook up a big batch and store in the fridge or freezer for future meals.)
While the chicken is cooking, roughly chop two large handfuls (150g) of fresh cabbage and place into a bowl. Add the flesh of 1 whole chopped avocado and mush it with a spoon into the chopped cabbage. Add 1 large chopped carrot (100-150g), 2-3 teaspoons liquid aminos (Bragg's or coconut aminos--alternatively, tamari or soy sauce to taste), 1-3 tsp olive oil, 1 Tbsp sesame seeds, a pinch of garlic granules or 1 minced fresh clove, and (optionally) a sprinkling of sprouts and fresh parsley. Add the cooked chicken on top of the salad.
If you fancy a change from the normal old olive-oil vinaigrette dressing, whip up this omega-3 version! Flax oil provides a big dose of plant omega-3s. Wonderfully anti-inflammatory and excellent for your cell and skin health. Choose a good quality, carefully cold pressed flax oil and store it in the fridge or freezer (I normally use a flax oil by Viridian). This oil is delicate, folks. It oxidises easily, which means it goes rancid and is bad for the taste buds as well as the body. Apple cider vinegar is brilliant for supporting digestion through increasing production of stomach acid and bile. It is also proven to lower and help support balanced blood sugar levels. This vinaigrette is a superstar!
There's the quick way to make this dressing, and then there's the super quick way. Quick: in a dish, combine 1 Tbsp flax oil, 1 Tbsp apple cider vinegar, 1/4 tsp sea salt, and a pinch of black pepper. Whisk with a spoon until combined, then drizzle onto a salad or vegetables. Super-quick: skip combining the ingredients and simply add everything directly to a salad and toss to combine.
makes one serving (multiply ingredients to serve more)