PEANUT BUTTER BANANA PANCKES

One serving of banana contains 110 calories, 30 grams of carbohydrate and 1 gram of protein. Bananas are naturally free of fat, cholesterol, and sodium. Bananasprovide a variety of vitamins and minerals: Vitamin B6 – .5 mg.

SERVES 12 panackes COOKING TIME 25mins

Ingredients

3 small ripe bananas (about 1 lb)

1/2 cup peanut butter

3 large eggs, lightly whisked

3/4 tsp baking soda

1 tsp vanilla extract

1/2 tsp cinnamon

dash of sea salt

*olive oil for cooking

Method

1. Mash banana with a fork in a medium mixing bowl until most lumps gone.

2. Add peanut butter and mash again, smoothing mixture as much as possible.

3. Preheat griddle or skillet for cooking pancakes on medium to medium high temp (For the griddle I set it to 350 degrees) You need a bit more room to flip these only because they’re much more delicate than standard pancakes, so I highly recommend a flat surface griddle if you have one.

4. Add eggs and remaining ingredients and whisk till well combined and mostly smooth.

5. Once pan or griddle is ready, lightly spray evenly with olive oil.

6. Use a 1/4 cup measuring cup to scoop out batter onto your pan.

7. Cook batter on pan about 3 minutes or until a center bubble pops or you see the edges of the pancakes setting up well.

8. Very gently and slowly flip over pancakes (if you flip too fast they may roll on you)and cook for another 3 minutes on the 2nd side. (These pancakes are much more delicate than standard pancakes so just be gentle with your handling of them.)

9. Repeat cooking till batter is gone. (Using a griddle I can do this amount in 2 batches, a smaller skillet will require more batches.)

HEALTHY FERRERO ROCHER

Although hazelnuts contain fats and have a higher calorie count than other healthy snacks, a reasonable serving size contains a number of vital nutrients that you can eat without fear of gaining weight. Hazelnuts also contain amounts of vitamin C, niacin and calcium.

SERVES 18 balls COOKING TIME 45mins

Ingredients

Method

150 grams or 2/3 cup roasted hazelnuts
2 tablespoons raw cacao powder
1 teaspoon of vanilla extract
1/8 teaspoon sea salt
3 tablespoons maple syrup
chopped hazelnuts (to garnish)

2. Add cacao,
(keep aside 18 hazelnuts for the center) and blend until chopped into fine pieces.food processor1. Add the hazelnuts into a vanilla and salt and blend again.
3. Add maple syrup and blend until the ingredients start to stick together, this can take a minute depending on the power of your food processor.
4. Roll into small bite-sized balls, insert at the center one hazelnut, and roll over chopped hazelnuts to cover the balls.
5.Place in the freezer for 30 minutes to harden.

PALEO MOCHA FRAPPACCINO

.The flavonoids in cocoa function as antioxidants that help prevent systemic inflammation. Epicatechin relaxes the muscles in blood vessels, which improves blood flow and helps lower blood pressure,

SERVES 2 COOKING TIME 10mins plus forward prep

Ingredients

Method

Mocha Frappe

½ cup cold coffee

4 medium bananas, sliced and frozen

½ cup unsweetened almond milk

1 tablespoon unsweetened cocoa powder

Optional Toppings

Coconut whip, chocolate syrup, and chocolate curls

1. About 2-3 hours before, or the night before, pour coffee into an ice cube tray and place in the freezer

2. Day off, add bananas into the blender. Blend until the bananas become crumbly. Add almond milk. Blend until smooth and creamy, scraping down the sides of the blender as needed.

3. Add coffee ice cubes. Blend until well incorporated and smooth, again scraping down the sides of the blender as needed. Add cocoa powder, blending until well incorporated.

4. Pour into two cups. Top with coconut whip or any of your favorite toppings. Enjoy!

RAW ALMOND BANANA TART

Almonds are a source of vitamin E, copper, magnesium, and high-quality protein; they also contain high levels of healthy unsaturated fatty acids along with high levels of bioactive molecules (such as fiber, phytosterols, vitamins, other minerals, and antioxidants) which can help prevent cardiovascular heart diseases.

SERVES 9″inch tart COOKING TIME 15mins (1hour chill)

Ingredients

For the date crust

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1½ cups (about 15) Medjool dates, pitted

1½ cups raw almonds

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For the filling

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⅓ cup non-dairy milk

6 oz. dark chocolate, chopped into chunks

2 bananas, sliced

¼ cup almonds, chopped and toasted

Method

1. Lightly grease a 14×5″ rectangular tart pan or 9″ tart pan with coconut oil. Set aside.

2. Add the pitted dates and almonds to a food processor or high-powered blender and pulverize until it comes together into a “dough”, with small almond bits remaining. Press the almond date dough evenly along the bottom and up the sides of the prepared pan.

3. Place the chocolate chunks into a heat-proof bowl. Heat the non-dairy

4. milk on the stove until just simmering, or in the microwave for about 30 seconds. Pour the milk over the chocolate, making sure all the chocolate is submerged, and let sit for a minute or two. Stir until smooth.

5. Reserve a small amount of the melted chocolate to drizzle if desired, and then smooth the rest evenly over the crust.

6. Arrange the banana slices over the chocolate, sprinkle almonds over the bananas, and drizzle the remaining chocolate over everything.

7. Place in the refrigerator for at least an hour to set before serving.

RAW MANGO CRUMBLE

One cup of sliced mangoes supplies 25 percent of the needed daily value of vitamin A, which promotes good eyesight and prevents night blindness and dry eyes. The generous amounts of vitamin C and vitamin A in mangos, plus 25 different kinds of carotenoids keep your immune system healthy and strong.

SERVES 1 tin COOKING TIME 15mins

Ingredients

Crumble

1 cup raw cashews (whole or pieces)

1/2 cup pitted, packed Medjool dates

1/2 cup shredded coconut

1/2 cup oat flour*

Pinch of sea salt

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Fruit Filling

1 mango or 1 cup diced peaches

3 cups diced strawberries

3 cups diced mango

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Method

1. In a food processor, grind all ingredients together into a crumbly, yet moist texture. If you want the mixture to hold together better, add 1-2 teaspoons of water.

2. *To keep it full raw, grind oat groats in a coffee grinder and measure out 1/2 cup. Otherwise, grind oat flakes in a food processor. OR buy it (which I do occasionally).

3. Puree the 1 mango or peaches in a food processor until smooth. Toss the puree with the remaining diced fruit in a bowl. Spread the mixture into the bottom of an 8”x8” pan or 9″x 9″ pan. Evenly spread the crumble on top. Serve immediately, chill for a few hours, or dehydrate for a few hours until warm.

SOBA NOODLES SWEET PEA 

Green peas are a very good source of vitamin K, manganese, dietary fiber, vitamin B1, copper, vitamin C, phosphorus, and folate. They are also a good source of vitamin B6, niacin, vitamin B2, molybdenum, zinc, protein, magnesium, iron, potassium, and choline.

SERVES 4 COOKING TIME 30mins

Ingredients

Soba

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6 ounces soba noodles or spaghetti noodles of choice

2 cups frozen organic edamame

10 ounces (about 3 cups) sugar snap peas or snow peas

6 medium-sized carrots, peeled

½ cup chopped fresh cilantro (about 2 handfuls)

¼ cup sesame seeds

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Ginger-sesame sauce

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¼ cup reduced-sodium tamari or soy sauce

2 tablespoons quality peanut oil or extra-virgin olive oil

1 small lime, juiced

1 tablespoon toasted sesame oil

1 tablespoon honey or agave nectar

1 tablespoon white miso*

2 teaspoons freshly grated ginger

1 teaspoon chili garlic sauce or sriracha

Method

1. To prepare the vegetables: Use a chef’s knife to slice the peas in half lengthwise (or just roughly chop them). Slice the carrots into long, thin strips with a julienne peeler, or slice them into ribbons with a vegetable peeler.

2. To make the sauce: Whisk together the ingredients in a small bowl until emulsified. Set aside.

3. Bring two big pots of water to a boil. In the meantime, toast the sesame seeds: Pour the sesame seeds into a small pan. Toast for about 4 to 5 minutes over medium-low heat, shaking the pan frequently to prevent burning, until the seeds are turning golden and starting to make popping noises.

4. Once the pots of water are boiling: In one pot, cook the soba noodles just until al dente, according to package directions (probably about 5 minutes), then drain and briefly rinse under cool water. Cook the frozen edamame in the other pot until warmed through (about 4 to 6 minutes) but before draining, toss the halved peas into the boiling edamame water and cook for an additional 20 seconds. Drain.

5. Combine the soba noodles, edamame, snap peas and carrots in a large serving bowl. Pour in the dressing and toss with salad servers. Toss in the chopped cilantro and toasted sesame seeds. Serve.

VEGETABLE FRIED RICE

White rice is about 90 percent carbohydrate, 8 percent protein and 2 percent fat, according to the book “Contemporary Nutrition: Functional Approach.” White rice is a good source of magnesium, phosphorus, manganese, selenium, iron, folic acid, thiamine and niacin.

SERVES 2-3 COOKING TIME 35mins

Ingredients

1 ½ teaspoons + 2 tablespoons avocado oil or safflower oil, divided

2 eggs, scrambled

1 small white onion, finely chopped (about 1 cup)

2 medium carrots, finely chopped (about ½ cup)

2 cups additional veggies, cut into very small pieces for quick cooking (see photos for size reference; options include snow peas, asparagus, broccoli, cabbage, bell pepper, and/or fresh or frozen peas—no need to thaw first)

¼ teaspoon salt, more to taste

1 tablespoon grated or finely minced fresh ginger

2 large cloves garlic, pressed or minced

Pinch of red pepper flakes

2 cups cooked brown rice 

1 cup greens (optional), such as spinach, baby kale or tatsoi

3 green onions, chopped

1 tablespoon reduced-sodium tamari or soy sauce**

1 teaspoon toasted sesame oil

Method

1. This recipe comes together quickly. Before you get started, make sure that all of your ingredients are prepped and within an arm’s reach from the stove. Also, have an empty bowl nearby for holding the cooked eggs and veggies. I’m suggesting that you start over medium-high heat, but if at any point you catch a whiff of oil or food burning, reduce the heat to medium.

2. Warm a large cast iron or stainless steel skillet over medium-high heat until a few drops of water evaporate within a couple of seconds. Immediately add 1 ½ teaspoons of oil and swirl the pan to coat the bottom. Add the scrambled eggs and swirl the pan so they cover the bottom. Cook until they are just lightly set, flipping or stirring along the way. Transfer the eggs to a bowl and wipe out the pan with a heat-proof spatula.

3. Return the pan to heat and add 1 tablespoon of oil. Add the onion and carrots and cook, stirring often, until the onions are translucent and the carrots are tender about 3 to 5 minutes.

4. Add the remaining veggies and salt. Continue cooking, stirring occasionally (don’t stir too often, or the veggies won’t have a chance to turn golden on the edges), until the veggies are cooked through and turning golden, about 3 to 5 more minutes. In the meantime, use the edge of your spatula or a spoon to break up the scrambled eggs into smaller pieces.

5. Use a big spatula or spoon to transfer the contents of the pan to the bowl with the cooked eggs. Return the pan to heat and the remaining 1 tablespoon oil. Add the ginger, garlic, and red pepper flakes, and cook until fragrant while stirring constantly about 30 seconds. Add the rice and mix it all together. Cook, stirring occasionally until the rice is hot and starting to turn golden on the edges, about 3 to 5 minutes.

6. Add the greens (if using) and green onions, and stir to combine. Add the cooked veggies and eggs and stir to combine. Remove the pan from the heat and stir in the tamari and sesame oil. Taste, and add a little more tamari if you’d like more soy flavor (don’t overdo it or it will drown out the other flavors) or salt if the dish needs an extra boost of overall flavor.

7. Divide into bowls and serve immediately. I usually serve mine with chili-garlic sauce or sriracha on the side. Leftovers store well in the refrigerator, covered, for 3 to 4 days (if you used purple cabbage, it might stain your scrambled eggs a funny blue color, but it’s fine to eat).

VEGAN VEGTABLE CURRY

“Spices, curry powder”: This food is quite low in sodium, is an excellent source of dietary fiber, vitamin E, vitamin K, iron and manganese, and is a good source of vitamin B6, total folates, calcium, phosphorus, potassium, and copper. The trans fat content of this food has not been determined.

SERVES 2-3 COOKING TIME 25mins

Ingredients

½ cup basmati rice

1 cup water

2 pinches salt

2 medium onions

2 tbsp olive oil

3 cloves garlic

½ lime

1-2 tbsp of your favorite curry paste. (a Tikka Masala curry paste would work great as well)

1 can coconut milk (1 can = 1.5 cups )

1 can chickpeas, drained and rinsed (1 can = ca. 400g with liquid)

1-2 tbsp soy sauce (try one tbsp first, add another if required)

2-3 medium tomatoes/ handful cherry tomatoes, chopped. The sweeter the better 

1 cup basil leaves

1 tsp maple syrup (sugar is fine too)

Method

1. Add the rice, water and a pinch of salt and bring to a boil. Keep an eye on the rice – when the water is boiling put a lid on it, reduce the heat to low and cook for another 8-10 mins.

2. While this is happening chop the onions, garlic, basil, and juice the lime.

3. Put the oil and onions into a large pan and cook on a low-medium heat until the onions start to soften and turn clear about 5 minutes. Add the garlic for a further 1 minute.

4. Add 1 tbsp curry paste and the milk, stirring until the curry is dissolved. Add another pinch of salt. Taste test – if you’d like your curry a little stronger then add another tbsp.

5. Throw in the chickpeas (and chopped green veg if you’re using it) and soy sauce, and cook on a medium heat for around 5 minutes, bringing the curry to a boil. If it starts to burn, reduce heat immediately.

6. Add the chopped tomatoes, chopped basil, lime juice and gently simmer the curry for another 2 minutes. Taste test again, and if desired add a second tbsp soy sauce and the syrup or brown sugar. Give it another stir.

7. The rice should be done by now too – fork it through to make it fluffy.

8. Serve the curry and rice together with papadoms and naan bread as optional sides.

PAN-ROASTER MACKEREL WITH VEGETABLES

Just 3 ounces of cooked mackerel contains 1.1 grams of omega-3 fatty acids. Like tuna, mackerel is also an important source of protein and B vitamins, particularly vitamin B12. A 3-ounce serving provides nearly 700 percent of the recommended daily amount of vitamin B12.

SERVES 4 COOKING TIME 50mins

Ingredients

2 sm orange bell peppers, cut into 1″ pieces
1 large sweet onion, cut into 1″ pieces
8 cloves garlic, smashed
1½ Tbsp olive oil
2 slender zucchini, trimmed, quartered, and cut into ¾” pieces
1 pt cherry tomatoes
1⅓ lb mackerel fillets (skin-on or skinless)
1 tsp herbes de Provence (optional)
¼ c fresh basil leaves, thinly sliced (optional)

Method

1. HEAT oven to 375°F. Put peppers, onion, and garlic on the large sheet pan lined with parchment and drizzle with 1 Tbsp of the oil. Sprinkle with ½ tsp kosher salt. Toss to combine. Spread in a single layer to edges of the pan.
2. ROAST until browned, about 30 minutes. Stir in zucchini and tomatoes and sprinkle evenly with ¼ tsp kosher salt. Roast, stirring occasionally, until zucchini softens, about 20 minutes. Remove from oven. Turn broiler on.
3. PLACE fish on veggies and drizzle with remaining ½ Tbsp oil. Sprinkle with herbes de Provence (if using) and ¼ tsp kosher salt. Broil on top rack until fish cooks through, about 6 minutes. Top with basil (if using).

FALAFEL SESAME HEALTHY BOWL 

Sesame seeds are an excellent source of copper, a very good source of manganese, and a good source of calcium, phosphorus, magnesium, iron, zinc, molybdenum, vitamin B1, selenium and dietary fiber.

SERVES 2 COOKING TIME 10mins

Ingredients

Falafel

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2 1/2 cups sprouted chickpeas

1 cup sun-dried tomatoes soaked for 20 minutes

3/4 white onion chopped

1/2 cup white sesame seeds

1/4 cup parsley chopped

1/4 cup flax meal

2 cloves garlic

3 teaspoons cumin

1 teaspoon coriander

2 tablespoons lemon juice

1 teaspoon salt

pepper to taste

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Bowl

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Kale chiffonade

Carrots shredded

Red Cabbage shredded

Sprouts of choice

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Sesame Dressing

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1/4 cup white sesame seeds

1/2 zucchini peeled

1 clove garlic

2 tablespoons coconut nectar

1 tablespoon lemon juice

dash of salt

pepper to taste

Method

Falafel

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1. Place sprouted chickpeas, sun-dried tomatoes, 1/2 white onion, lemon juice, garlic, cumin, coriander, salt and pepper in the food processor and process until combined. Add a little water if needed.

2. Transfer mixture to a bowl and add parsley, flax meal and the rest of the onion and mix well.

3. Take a golf ball size of the falafel mixture and form into small patties with your hands. Coat each patty in white sesame seeds and place on a dehydrator tray.

4. Dehydrate for 6 hours at 115 F.

Sesame Dressing

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1. Place all ingredients in a blender and blend until smooth.

Bowl

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1. Place veggies in a bowl with two falafel patties on top and drizzle with sesame dressing.

Notes

Falafel recipe makes 18 – 20 patties, they will keep in the fridge for 2 weeks.

KALE, SMOKED TROUT AND AVACADO SALAD

A cooked serving of farmed rainbow trout contains approximately 999 milligrams of omega-3 fatty acids eicosapentaenoic acid, or EPA, and docosahexaenoic acid, or DHA (found in fatty fish and algae). That far exceeds the 250-500 milligrams per day recommendation that the World Health Organization recommends. Also, that same serving contains only 245 milligrams of omega-6 fatty acids

SERVES 2 COOKING TIME 15mins

Ingredients

1 teaspoon minced garlic

Pinch of salt

1 tablespoon extra-virgin olive oil

Olive Oil Extra Virgin

Olive Oil Extra Virgin

2 teaspoons red-wine vinegar

Pinch of pepper

3 cups lightly packed baby kale

¼ cup flaked smoked trout

¼ firm ripe avocado, sliced or diced

1 tablespoon finely chopped red onion

Method

1. Mash garlic and salt together with the side of a chef’s knife to form a paste. Whisk the garlic paste, oil, vinegar and pepper together in a medium bowl.

2. Add kale; toss to coat. Serve topped with trout, avocado and red onion.

KALE BROCCOLI AND APPLE SLAW SALAD

phosphorus, and iodine. Additionally, a good source of vitamin B5, protein, molybdenumHearty egg breakfast bursting with selenium, biotin, vitamin B12, vitamin B2, ,vitamin D and vitamin A.

SERVES 4 COOKING TIME 15mins

Ingredients

2 bunches kale chopped

2 cups shredded broccoli

1/2 cup sunflower seeds

1/2 cup slivered almonds

1/2 cup dried cranberries

1-2 granny smith apples cored and sliced

2-3 TBS crumbled goat cheese.

1 avocado peeled, deseeded, and sliced

Method

1. Combine all ingredients into a serving bowl and mix together.

2. Toss with Orange Muscat Champagne Vinaigrette

SPICY CUCUMBER SALAD, FRIED TOFU

Cucumbers contain multiple B vitamins, including vitamin B1, vitamin B5, and vitamin B7 (biotin). B vitamins are known to help ease feelings of anxiety and buffer some of the damaging effects of stress. Cucumbers are rich in two of the most basic elements needed for healthy digestion: water andfiber.

SERVES 4 COOKING TIME 25mins

Ingredients

14 oz. extra firm tofu, drained

1 Tbs sesame oil

2 large cucumbers, sliced thin

a few dashes salt

3 large carrots, shaved into ribbons

3 green onions, chopped

1/2 c cilantro leaves and stems, loosely packed

1/2 bell pepper, sliced into thin strips

1/4 – 1/2 or more red or green chili pepper, seeded and sliced into thin strips

1/3 c plain roasted almond slices or crushed peanuts

Dressing:

1″ ginger, peeled

1 large or 2 small cloves garlic, peeled

3 Tbs sesame oil

2 Tbs seasoned rice vinegar

1 Tbs soy sauce, lower sodium/gluten free

1 tsp maple syrup or agave

3 Tbs sesame oil

1/8 – 1/4 tsp red pepper flakes

Method

1. Place a nonstick saute pan on medium heat and add 1 Tbs of sesame oil. Cut the tofu into small cubes and add them to the pan. Brown the tofu for about 10 minutes, turning occasionally.

2. Slice the cucumber into a colander and sprinkle lightly with salt. Set aside in the sink to drain for about 10 minutes. Thoroughly rinse the slices and pay dry with a kitchen towel.

3. Combine the dressing ingredients in a food processor. Process until completely smooth.

4. Combine everything in a large mixing bowl. Pour the dressing over and toss to coat. Top with extra nuts, cilantro or green onion tops if you like.

PEA,WALNUT AND AVACADO SALAD

Green peas are a very good source of vitamin K, manganese, dietary fiber, vitamin B1, copper, vitamin C, phosphorus, and folate. They are also a good source of vitamin B6, niacin, vitamin B2, molybdenum, zinc, protein, magnesium, iron, potassium, and choline

SERVES 2 COOKING TIME 20mins

Ingredients

1½ cup frozen green peas

1 large English cucumber

1 small endive

½ cup watercress, stems removed

1 avocado, diced

50g walnuts, coarsly chopped

3-4 cups arugula

Creamy Cucumber Dressing

the peels and seeds from the cucumber

¼ cup 0% fat Greek yogurt

4-5 Brazil nuts, chopped

1 tsp Dijon mustard

1 tsp liquid honey

1 tsp white wine vinegar

½ tsp salt

¼ tsp black pepper

Method

1. Cook the frozen peas and rinse them under running cold water until completely cooled. Drain and set aside.

2. Peel the cucumber and cut in in half, and then cut each half in half again, lengthwise this time. Scrape the seeds with the tip of a spoon. Save the peels and seeds to make the dressing

3. Slice the cucumber rather thinly and add slices to a large mixing bowl.

4. Slice the endive on the diagonal, fairly thinly, and add that to the cucumber.

5. Add watercress, cold peas, avocado, and walnuts and toss gently until well combined. Set aside.

6. In a small food processor, add all the ingredients of the dressing and process until smooth.

7. Divide the arugula between 2 serving plates and spread loosely to form a bed which will receive your salad.

8. Mound salad in the center of the arugula bed and garnish with endive leaves, avocado slices and walnuts.

9. Drizzle as much salad dressing as you like overtop your salad just before serving.

THAI PRAWN SALAD 

Prawns are even lower in calories and fat than chicken yet with much more protein. As well as being high in protein, prawns contain magnesium, which plays a role in bone development and nerve and muscle function; Zinc, which is good for growing bodies, and selenium, an important antioxidant.

SERVES 2-4COOKING TIME 35mins

Ingredients

500 grams prawns, cooked and peeled

100 grams mixed lettuce leaves

2 Lebanese cucumbers or 1 continental cucumber, sliced

1 punnet (200 grams) baby tomatoes, halved

1/2 bunch mint, leaves picked

1/2 bunch coriander, leaves picked

3 spring onions (white part only), sliced thinly

4 tablespoons roasted and roughly chopped peanuts (optional)

2 tablespoons fried shallots (from Asian grocer)

INGREDIENTS – DRESSING

1.5 tablespoons fish sauce

1.5 tablespoons grated palm sugar or brown sugar

1.5 tablespoons rice wine vinegar

1 garlic clove, minced or smashed with a mortar and pestle

1 lemongrass stalk (white part only), sliced finely or smashed with a mortar and pestle

3 tablespoons lime juice (juice of 1 fresh lime)

• 1 Birds Eye chilli, chopped finely

Method

1. Combine all salad ingredients in a large serving bowl.

2. Combine all salad ingredients in a small cup and stir briskly to combine.

3. Add dressing to salad and mix to combine.

4. Serve immediately.

GINGER AND GREENS SOUP

Ginger does contain numerous other anti-inflammatory and antioxidant compounds beneficial to health such as gingerols, beta-carotene, capsaicin, caffeic acid, curcumin, and salicylate. Ginger provides a variety of vitamins and minerals.

SERVES 5 COOKING TIME  1 hour

Ingredients

1 large sweet onion

2 Tablespoons olive or flaxseed oil

1 teaspoon salt

1 large sweet potato

1 large leek, white and light green parts

1 bunch spinach

1 large bunch green chard

3 Tablespoons (45 g) chopped fresh ginger

2 cups low-sodium vegetable broth

2 to 4 teaspoons fresh lemon juice

freshly ground black pepper

Method

1. Chop the onion and cook in olive or flaxseed oil on low heat for about 30 minutes, stirring occasionally, until it is soft and beginning to brown.

2. While the onion cooks, wash, peel, and dice the sweet potato. Place it in a large pot with 4 cups of water. Wash the leek, spinach, ginger, and chard. Chop coarsely, and place them in the pot with the sweet potato.

3. Bring the water to a boil, reduce heat, cover and allow the soup to simmer for 30 minutes, or until the vegetables are starting to become tender. Add the cooked onions when they are ready. Finally, add as much vegetable broth as you like.

4. When the soup is done, stir in 2 teaspoons of lemon juice, a pinch or two of salt, and a little black pepper. Correct the seasoning and serve

BEETROOT ANTI-INFLAMMATORY SOUP

Betanin and violaxanthin are betalains that have gotten special attention in beet research. Beets are also an excellent source of folate and a very good source of manganese, potassium and copper. They are also a good source of dietary fiber, magnesium, phosphorus, vitamin C, iron and vitamin B6.

SERVES 4 COOKING TIME 45mins

Ingredients

1 tablespoon coconut oil (can use olive oil)

1 large yellow onion, diced

3 cloves garlic, smashed

1 tablespoon fresh ginger, finely chopped

3 large red beets, peeled and cubed into ¼ inch pieces + 1 teaspoon red beet, grated

4 cups + 1 cup vegetable stock

14 ½ ounces (1 can) coconut milk

½ teaspoon salt

¼ teaspoon black pepper, freshly ground

Method

1. In a pot large enough for the soup, heat oil over medium heat

2. Sauté onion 5 minutes. Add garlic and ginger and continue cooking an additional 5 minutes.

3. Add cubed beets and 4 cups stock. Raise heat to a boil, then reduce heat and allow to simmer approximately 20 minutes. Beets should be soft.

4. Puree soup in a blender or by using an immersion blender. If you would like a thinner soup, add some or all of the remaining 1 cup stock.

5. Stir in coconut milk, salt, and pepper.

6. Garnish each bowl with a ¼ teaspoon of grated beet

SUPER GREEN SOUP

It is a very good source of dietary fiber, pantothenic acid, vitamin B6, vitamin E, manganese, phosphorus, choline, vitamin B1, vitamin A (in the form of carotenoids), potassium and copper. Broccoli is also a good source of vitamin B1, magnesium, omega-3 fatty acids, protein, zinc, calcium, iron, niacin and selenium.

SERVES 4 COOKING TIME 20mins

Ingredients

600ml of water

1 head of broccoli

1 bag of spinach (200g)

1 tin of cannellini beans

a handful of coriander

4 cloves of garlic

2 teaspoons of cumin

2 lemons

salt and pepper

Method

1. Chop the broccoli into small pieces

2. Crush the garlic and place it in a frying pan with the cumin, salt, pepper and olive oil. Let this heat until it’s bubbling, at this point add the broccoli

3. Let the broccoli cook until it’s tender, then stir in the spinach and let that wilt

4. Place the (drained/rinsed) beans, lemon juice, coriander broccoli, and the spinach. Blend until smooth, then heat and serve.and salt into a blender with the water, the

DAHL MAKHANI VEGAN CURRY SOUP

Chickpeas, or garbanzo beans, are a great source of plant-based protein and fiber, iron, zinc, phosphorus, B vitamins and more. With so many vitamins and nutrients, chickpeas benefit the body in a number of different ways.

SERVES pot COOKING TIME overnight

Ingredients

1 cup dried whole urad dal

¼ cup dried black chickpeas (see notes)

1 tablespoon coconut oil

1 large onion, finely minced

1 – 2-inch piece ginger, finely minced

4 garlic cloves, finely minced

2 teaspoons cumin seeds

2 teaspoons crushed coriander seeds

3 medium tomatoes, finely chopped

1 teaspoon garam masala

1 teaspoon curry powder

½ teaspoon turmeric and chili powder

1 teaspoon sea salt

1 – 15-ounce can coconut milk

Method

1. Place the urad dal and black chickpeas in a pot and cover with a few inches of water. Set aside to soak for at least 2 hours or up to 12 hours.

2. Drain the water from the pot and add fresh water. Bring the water to a boil then reduce the heat to a low simmer, cover the pot, and let it cook until the chickpeas are soft, about 1 hour. Drain and rinse.

3. Heat the coconut oil in a large pan over medium-high heat. Add the onion and cook until soft, about 5 minutes. Add the ginger and garlic and continue to cook for 2-3 minutes, stirring often. Add the cumin seeds and coriander seeds to the pan and cook until fragrant, about 1 minute. Add the tomatoes and cook, stirring often, until the oil begins to glisten, about 5 minutes.

4. Add 1 cup of water, the garam masala, curry powder, turmeric, chili powder, salt, and the cooked urad lentils and black chickpeas to the pan and stir. Bring the pot to a boil then reduce the heat to low. Let it simmer, uncovered, for 20 minutes, stirring occasionally.

5. Using the back of a spoon, mash a few of the lentils. Stir in the coconut milk and heat through. Taste and add more salt if you’d like.

NOTES

Black chickpeas, also known as Kala channa or Bengal Gram, are similar to regular chickpeas only smaller and brown in color. I’ve only ever been able to find dried black chickpeas. If you can’t find them, you can substitute regular chickpeas. If you sub canned chickpeas you will not need to cook them.

HEALTHY BONE BROTH IMMUNE BOOSTER 

Benefits of Bone Broth: Minerals. Aside from the benefits of all the proteins and sugars, and whatever nutrients might be hiding in the marrow, bone broth is extremely high in minerals. Bones from land animals are rich in calcium, magnesium, potassium, and phosphorus, and fish bonesalso contain iodine.

SERVES pot COOKING TIME 24hours

Ingredients

Grass-fed beef bones, chicken carcass or any mixture of bones from wild or pasture-raised, healthy animals

Purified water

1 tablespoon vinegar (apple cider or white)

Method

1. Place bones into a large crockpot. You only need a few bones to make broth, but the more you can fit in the crockpot the better.

2. Fill with filtered water to cover all the bones completely (it’s okay if there are a few bones poking out of the water a little).

3. Add a splash (about 1 tablespoon) of vinegar.

4. Set your crockpot on low, and cook for at least 6 hours, preferably longer. Poultry bones can go as long as 24 hours, and beef bones can simmer for up to 48 hours.

5. When the crockpot is cool enough to handle, pour the broth through a sieve into a storage container or use tongs to pick the bones out.

6. Season with salt and pepper to taste. Use within 5 – 7 days or freeze for later.

Notes

After cooling in the refrigerator, you may get a thick layer of fat on top of your broth. See below for uses for this fat.

APRICOT VANILLA CASHEW BAR

Although cashews are one of the lowest-fiber nuts, they are packed with vitamins, minerals and antioxidants. These include vitamins E, K, and B6, along with minerals like copper, phosphorus, zinc, magnesium, iron, and selenium, all of which are important for maintaining good bodily function.

SERVES 8 bars COOKING TIME 1 hour-15mins

Ingredients

1 cup raw cashews

1 cup unsulphered dried apricots

¼ cup pitted Medjool dates

1 tablespoon cashew butter

1 teaspoon pure vanilla extract

pinch of sea salt

shredded coconut to top

Method

1. Line a 9 x 5-inch (23 x 12.5-cm) loaf pan with parchment paper.

2. Place the cashews in a food processor and pulse until finely chopped, with some small chunks remaining. Add the rest of the ingredients, except the coconut for topping, and pulse until the ingredients start to stick together. Do not process until smooth, as the texture helps the bars hold together.

3. Transfer the mixture to the prepared loaf pan and use a sheet of parchment paper on top to press and flatten evenly using the palm of your hand. Sprinkle the shredded coconut on top, then cover the pan with parchment paper. Place the covered bars in the refrigerator for 1 hour before slicing into 8 individual bars. Enjoy!

CHOCOLATE TRAIL MIX

Dark chocolate is loaded with antioxidants. Antioxidants help free your body of free radicals, which cause oxidative damage to cells. Free radicals are implicated in the aging process and may be a cause of cancer, so eating antioxidant rich foods like dark chocolate can protect you from many types of cancer and slow the signs of aging.

SERVES 3 bars COOKING TIME 30mins

Ingredients

1/3 cup coconut oil (or cacao butter)

2/3 cup cacao powder

1 teaspoon vanilla extract

Pinch sea salt

1/4 cup finely ground coconut sugar

1 tablespoon maple syrup

1/3 cup dried cranberries

1/2 cup trail mix (I like this one)

1 tablespoon Harmonic Arts’ Activate Superfood Upgrade

Method

1. In a small, heavy-bottomed pot, melt the coconut oil and whisk in the cacao, vanilla, salt, sweeteners and Activate Superfood Upgrade until smooth and delicious. (If it’s too thick, add a little more coconut oil, or throw the mixture into a blender and add a little almond milk.)

2. Stir in the cranberries.

3. Pour into chocolate molds or onto a plate lined with parchment paper.

4. Sprinkle on the trail mix and put the chocolate in the freezer for at least 20 minutes or until it hardens. Keep in the fridge. Enjoy!

GINGER CHOCOLATE MATCHA BALLS

The catechins in Matcha Green Tea have been shown to have antibiotic properties which promote overall health. Additionally, just one bowl of Matcha Green Tea provides substantial quantities of Potassium, Vitamins A & C, Iron, Protein, and Calcium. Further studies have even suggested that the nutrients in Matcha may have the ability to inhibit the attacks of HIV on human T-cells.

SERVES 20 balls COOKING TIME 15mins

Ingredients

270g almond meal

60g grated ginger

100g pitted dates

70g coconut butter

30g cacao powder

50g water

matcha tea for rolling

Method

1. Add everything except matcha to a food processor and blitz until you get a sticky, chocolaty, delicious dough.

2. You might need to stop a couple of times and scrape the sides of the food processor, then continue to blitz.

3. Once done, scoop out a bit of the mix at a time (about 20-25grams) and roll into bliss balls.

4. Roll in matcha tea and refrigerate. They are best enjoyed in an approximately half hour. Enjoy!

RAW CHOCOLATE PEANUT FUDGE BAR

Peanuts are an excellent source of biotin. They are also a very good source of copper as well as a good source of manganese, niacin, molybdenum, folate, vitamin E, phosphorus, vitamin B1 and protein.

SERVES 12 COOKING TIME 1hour 20mins

Ingredients

1 cup coconut oil

1 cup unsalted crunchy peanut butter

2 cups raw cacao

1 cup dates (pitted)

A pinch of unrefined sea salt

Method

1. Soak your dates in hot water for about 20 minutes to make them soft and sticky.

2. If your coconut oil is solid, put it in a jar and place the jar in hot water to melt your oil.

3. Place all your ingredients, except the peanut butter, in your high-speed blender and blend until soft and well combined.

4. Add the peanut butter at the end to keep the crunch.

5. Spread evenly in a tin or container.

6. Place in the refrigerator for about one hour.

ROASTED SESAME KALE CRISPS

Kale is an excellent source of vitamins K, A and C, as well as containing useful amounts of manganese, copper and phytochemicals, which are believed to help against certain types of cancer. Because kale contains so many different nutrients it can play an important role as part of a healthy balanced diet. 

SERVES batch COOKING TIME 30mins

Ingredients

500 g kale

2 teaspoons sesame oil

1 tablespoon olive oil

1 tablespoon sesame seeds

Method

1. Preheat the oven to 220ºC/gas 7.

2. Rinse the kale under cold running water and dry the leaves very well, in a salad spinner if you have one. Cut out the centre stalks, then cut the kale into 5cm slices.

3. Place the kale on a baking tray and drizzle over the sesame and olive oils, scatter over the sesame seeds and season with sea salt and black pepper.

4. Roast in the oven for 20 minutes, turning halfway through cooking, until crisp at the edges.