Garbanzo Bean Salad

Ingredients:

• 2 medium fresh tomatoes, chopped
• 2 cups peeled diced cucumber
• 1/2 medium onion, finelly minced
• 2 medium cloves garlic, pressed
• 2 cups garbanzo beans, drained well
• 3 TBS fresh lemon juice
• 3 TBS chopped basil leaves
• 2 TBS extra virgin olive oil
• salt and cracked pepper to taste
• romaine lettuce leaves to serve

Instructions:
Mix all ingredients except lettuce together and chill. Serve on a bed of lettuce.

Kale, sweet potato & peanut stew

Ingredients

2TBSP Olive oil

1 large onion, chopped

1 tsp cumin seeds

400g sweet potatoes, cut into medium chunks

Cayenne pepper

400g can chopped tomatoes, cut into medium chunks

140g peanuts

250g green kale, washed and roughly chopped

Instructions

Heat a pan with a lid over a medium heat and add the oil. Add the onion and fry until light golden. Stir in the cumin seeds until fragrant, about 1 min, then add the seet potato, cayenne pepper, tomatoes, and 750ml water. Stir, cover and bring to boil, then uncover and simmer for 15 mins.

Meanwhile, whizz the peanuts in food processor until finely ground, add some salt to it. Add them to the stew, stir and taste for seasoning- you may want to add a pinch more salt. Simmer for a further 15 mins, stirring frequently.

Finally stir in the kale. Return to the boil and simmer, covered, stirring occassionaly, for about 8-10 mins or until the kale is cooked.

 

Turkey Meatballs In Dill Sauce

Ingredients

• Turkey mince meat (I personally buy a quality turkey meat and make mince myself)
• Wholemeal breadcrumbs
• 1 egg
• Salt and pepper
• 1/2 onion, diced
• Bunch of dill, chopped
• Spelt or wholemeal flour
• Tamari sauce
• Organic chicken or vegetable stock cube

Instructions

Mix meat, onion, egg and breadcrumbs in a bowl and add salt and pepper to taste. You need to be able to make little balls out of the mixture so if it's too loose add more breadcrumbs.
In the mean time boil water in a medium pan (not much, maybe half pan) and add stock cube. Once the water is boiling start rolling the meatballs in a little bit of flour and put them in a pan, let them cook for about 10 mins on medium to high heat stirring from time to time. Add the dill to the pan and after few minutes add Tamari sauce and salt and pepper to taste.
To thicken the sauce a bit mix 3-4 TBSP of flour in a glass of water and once smooth add it to the pan and stir. Cook for about 10 more minutes on low to medium heat.
Serve meatballs with mash potatoes with dill and beetroot salad.

Winter warmer porridge

Ingredients

• Rice milk
• Organic oats
• 1 heaped tbsp ground flaxseed and nuts
• Cinnamon
• Bluberries

Instructions

Pour milk in a pan and start heating up on low to medium heat. Once you see porridge is almost ready add flaxseed and nuts and stir well. Pour porridge into a bowl, sprinkle with cinnamon, stir. add bluberries and enjoy!

Kale Soup

Ingredients:

• Organic vegetable stock cube
• Curly green kale, chopped
• 3 carrots, chopped
• 3 medium potatoes, cut into cubes
• chopped parsley
• salt, pepper, tamari sauce

Instructions:

Boil water in a medium pan, add stock cube, kale, carrot and potatoes and spices and cook on medium heat till vegetables are tender. Top with parsley when serving.

Banana and Peanut ice-cream

To make the ice-cream, you first have to freeze 3 ripe bananas. Cut them into pieces before freezing.
Ones bananas are frozen put them in a blender and add 2 TBSP of unsweetened and unsalted peanut butter, you can also add some cinnamon. Blend and the all natural sugar and dairy free ice-cream is ready!
If you're allergic to peanuts, you can blend just bananas or add any other nuts such as cashews.

Stuffed Mushrooms

Ingredients:

• 2 tomatoes, diced
• 6 large portobello mushrooms
• 4 garlic cloves, chopped
• lemon juice
• 1 leek, chopped
• 1 onion, chopped
• fresh basil, chopped
• grated cheese
• fresh parsley
• olive oil, salt and pepper

Instructions:

Heat up olive oil, fry onion, add tomatoes, garlic, leek, salt and pepper to taste-saute ingredients
Squeeze about 1 tbsp lemon over the ingredients
Add basil
Heat up the oven to 240C fan.
Stuff the mushrooms with the ingredients and top it with cheese
Bake for about 12 mins, then sprinkle with parsley and enjoy!
They taste absolutely wonderful!!

Juicy Lucy Pears

Ingredients:

• 350g fruits- strawberries and blueberries
• 2tbsp sugar free blueberry jam
• 3 medium-sized ripe pears , peeled, quartered and cored
• 50g wholemeal breadcrumbs
• 25g butter , melted

Instructions

Preheat the oven to 190C/gas 5/ fan 170C. Mix the fruits in a large bowl with jam, then add the pears and toss to mix. Tip into a deep baking dish, cover with foil and roast in the oven for 20 minutes. Pierce a pear or two to see if they are really tender; if not, return dish to the oven for another 5 minutes or until they feel soft.
Mix breadcrumbs with the butter and scatter over the fruit. Bake uncovered in the oven for 10-15 minutes or until golden and crispy. Serve hot.

Jacket Potato with tuna

Ingredients:

• Potato
• small can of tuna in spring water
• half onion, diced
• 1tsp egg free mayo
• salt and pepper
• salad and some vegs to serve

Instructions

Wash and dry the potato, then prick the skin few times, wrap it in foil and put it in the preheated to 250C (fan) oven.
In the mean time mix tuna, onion, mayo and salt and pepper, put it in the fridge to cool.
Once the potato is cooked cut it in half and top it with tuna salad, serve with salad and vegs.

Great lunch :)

Gazpacho

Ingredients:

• 500g tomatoes
• A chunk of cucumber, diced
• 2 garlic cloves, chopped
• Spring onion, finely sliced
• 12 black olices, pitted
• A few fine strips of green pepper
• 3 tbsp olive oil
• 1 tbsp wine vinegar
• salt and pepper
• pinch of cayenne pepper
• a little chopped fresh mint or parsley
• 300ml iced water
• a chunk of coarse brown bread chopped into cubes

Instructions:
Peel and chop the tomatoes until almost a puree. Stir in the cucumber, garlic, spring onions, black olives, green pepper, oil, vinegar, salt, pepper, cayenne pepper and chopped fresh mint or parsley.
Keep very cold until it is time to serve the soup. Thin cold soup with 300ml of iced water, add few cubes of coarse brown bread.

Coriander Pesto with pumpkin seeds on steamed cod

Ingredients:

• 2 cups chopped fresh coriander
• 1 cup chopped fresh parsley
• 3 spring onions, chopped
• 4 cloves garlic, coarsley chopped
• 1 tsp ground cumin
• 2 or 3 canned jalapenos, depending on desired heat
• 1/2 cup coarsley chopped pumpkin seeds
• 2 tbsp water
• 1 tbsp fresh lemon juice
• 2 tbsp extra virgin olive oil
• salt and pepper to taste

Instructions:
Chop garlic and let sit for 5 mins to enhance its health promoting properties while you prepare the rest of the ingredients.
Blend all ingredients in a food processor or blender. Add olive oil a little at a time at end. You want the pesto to be blended yet not smooth. serve at room tempersture with steamed vegs and cod.

Cabbage and dill salad

Ingredients:

• half a small cabage, shredded
• 1 carrot, grated
• dill, washed, dried and cut
• juice of half lemon
• half small onion, diced
• 2 tbsp olive oil

Instructions:
Mix all the ingredients together and leave it for a little while before eating for the vegs to soak the lemon juice and olive oil.

Brown rice stir-fry with coriander omelette

Ingredients:

• 200g brown rice
• 1tbsp rapeseed oil
• thumb size piece ginger, grated
• 3 garlic cloves, finelly chopped
• 1 bunch spring onions, finelly sliced
• 150g mushrooms, sliced
• 2 carrots, finelly sliced
• 1 red pepper, finelly sliced
• 3 eggs, beaten
• small handful chopped coriander , plus extra to serve
• 2tsp soy sauce
• 1 tsp toasted sesame oil
• 1tbsp sesame seeds

Instructions:

• Cook the rice. Heat 2 tsp oil in a large frying pan or wok. Add the ginger and garlic and fry for 1 min. Tip in the veg and stir-fry for 1 min. Tip in the veg and stir fry over high heat 3-4 mins.
• Meanwhile, mix the eggs with coriander and seasoning. Heat a small non stick frying pan with the remaining oil. Add the egg, stir once, then allow to cook over a gentle heat until almost set. Flip and cook on the other side until cooked through. Tip onto a board and cut into strips.
• Add the drained rice, soy sauce and sesame oil to the veg, mixing to heat through. Divide into bowls and top with the omelette strips, a few coriander leaves and sesame seeds.

Strawberry Treat

Ingredients:
Strawberries, cut into small pieces
Creme fraiche
Lemon juice
4 tsp honey
Almond flakes

Instructions:

Mix creme fraiche with a good squeeze of lemon juice and honey. Layer strawberries and creme fraiche in a desert bowl, top it with almond flakes and enjoy this delicious treat!

Creamy chicken

Ingredients:

• 2 free range chicken breasts, cut into chunks, spiced with chicken spice
• 1 small onion, diced
• half of yellow pepper, cut into chunky pieces
• 1 small courgette, halved and then sliced (for you guys from US- courgette is zucchini!)
• 1 carrot, sliced
• 1 tbsp wholemeal flour
• provencal herbs- spice and salt and pepper to taste
• 1 tbsp olive oil
• Fresh parsley, chopped, to serve

Heat up olive oil in a wok or pan, fry the chicken. Once it's done add onion, courgette,carrot and pepper, fry for couple of mins stirring. Add water- just to cover the chicken and vegs and turn up the heat a little bit.
In the meantime mix in a cup flour with some cold water and pur it slowly into the pan, then stir. Add provencal herbs and salt and pepper to taste.
Keep cooking and stiring for about 15 mins.

Serve with brown rice and top with parsley.

Steamed Salmon with vegs and basil sauce

Ingredients:

• Salmon Fillet
• Spices: basil, pepper, sea salt, coarse pepper
• Lemon juice
• Potatoes, peeled and cut
• Carrots, peeled and cut
• Soya natural yogurt

Prepare the salmon: a good squeeze of lemon, spice it with basil, pepper and sea salt.
Put vegs and salmon in the steamer and set for 20 mins. In the meantime put the yougurt in a cup and give a good squeeze of lemon, add some coarse pepper and sea salt to taste and lots of basil, mix it together. Serve salmon and vegs with the sauce.

Smoked Salmon Horseradish Dip

Ingredients:

1/2 cup smoked salmon- finely chopped
2 tbsp sour cream
1 tbsp finely chopped onion
1/2 tsp garlic powder
4 oz cream organic cheese
2 tbsp egg free mayo
2 tsbp horseradish
salt and pepper to taste

In a bowl combine all the ingredients
Refrigerate before serving
Serve with rye crackers

Creamy Courgette Lasagne

Creamy courgette lasagne

9 spelt lasagne sheets
1 tbsp olive oil
1 onion , finely chopped
4  courgettes, coarsely grated
3 garlic cloves , crushed
250g tub ricotta
50g organic cheddar
350g jar tomato sauce for pasta

1.Heat oven to 220C/fan 200C/gas 7. Put a pan of water on to boil, then cook the lasagne sheets for about 5 mins until softened, but not cooked through. Rinse in cold water, then drizzle with a little oil to stop them sticking together.
2.Meanwhile, heat the oil in a large frying pan, then fry the onion. After 3 mins, add the courgettes and garlic and continue to fry until the courgette has softened and turned bright green. Stir in 2/3 of both the ricotta and the cheddar, then season to taste. 
3.In a baking dish, layer up the lasagne, starting with half the courgette mix, then pasta, then tomato sauce. Repeat, top with blobs of the remaining ricotta, then scatter with the rest of the cheddar. Bake on the top shelf for about 10 mins until the pasta is tender and the cheese is golden.

PASTA WITH COURGETTE, PEAS AND MINT

serves 2


You will need:

2 cups of uncooked wholewheat pasta

2 tablespoons of olive oil

1/2 cup of chopped onion

1 teaspoon of salt

pepper to taste

2 garlic cloves, chopped

1 small-medium zucchini, cut into batons

1/2 cup of peas, fresh or frozen

1/4 cup of chopped fresh mint



Cook the pasta in salted water until al dente.

While the water heats and the pasta cooks, make the vegetables.

Heat the oil in a large skillet over medium heat and cook the onions until translucent. Add the garlic, cook for another 30 seconds. Add the zucchini and peas and cook until the zucchini is cooked but still somewhat firm. Season with salt and pepper.

Drain the pasta and save some of the water. Add the pasta to the vegetables in the skillet and some of the pasta water to make it a bit moist. Add the fresh mint and mix well.

Enjoy it!

Risotto with Green Peas and Stuffed Peppers

Risotto

1 onion, chopped
35 soya spread (or raw organic butter)
60 g of ham
1 can of green peas, drained
1.85 ltrs hot vegetable stock
2 cups of brown rice
20g parmesan cheese plus extra to serve

Soften the chopped onion in 15g of the butter. Add chopped ham, let it melt slightly, then add the peas. When they are impregnated with the butter, pour in large cup of hot stock, about 600ml. Before it is all absorbed, add the remaining stock. It should not be stirred too much or the peas will break. When the rice is cooked stir in 20 g each of butter and Parmesan, Serve more separately at the table.

Stuffed peppers

4 peppers
hf onion, chopped
1 egg
1 cup cooked rice
150g cut into small pieces, fried mushrooms
grated organic raw cheese
provencal herbs
salt and pepper

Halve the peppers, scoop out the seeds. For the stuffing mix in a bowl rice, onion, egg and mushrooms and gated cheese, add the spices to taste. Now stuff the peppers, you can brush them with olive oil,add some grated cheese on top and put them in an oven proof dish and bake on 180C fan for about 25 mins.

Now I know it's a lot of rice in that dish but you can serve the peppers with potatoes, I just made up the dinner out of my fridge contents :)
BON APETITE!

Quick veggie stir fry with steamed brown rice

Cook brown rice in the steamer- takes a long time but you get the best results :)
Get as many organic, fresh vegs as you want (I used sugar snap peas, broccoli, pak choi, carrot, onion and courgette), fry it in a little bit of sesame oil on low heat for literally 5 mins, add some tamari sauce and enjoy with the rice. I added some grilled tofu on top of that :)



Tuna Salad

Ingredients:
2 6 ½ oz cans of light tuna, drained
1/4 cup finely diced celery
3 TBS chopped walnuts
3 TBS chopped fresh parsley
1/4 cup finely minced onion
salt and black pepper to taste
1 medium head lettuce, chopped

Dressing
3 medium cloves garlic, pressed
1 TBS prepared Dijon mustard
1 tsp honey
1/2 tsp salt
1/2 tsp cracked black pepper
4 TBS fresh lemon juice
1/4 cup sunflower seeds
1/2 tsp dried Italian herbs
2 TBS extra virgin olive oil
a little water to thin if necessary

Directions:

Mince onions and press garlic and let sit for 5-10 minutes to bring out their health-promoting benefits.
Blend dressing ingredients in blender adding oil a little at a time at end (to incorporate). Blend well to make sure sunflower seeds are ground.
Mix tuna, celery, walnuts, parsley, onion, salt, and pepper.
Mix desired amount of dressing with tuna mixture.
Serve on bed of chopped lettuce.

Chick Peas and garlic Dip

Ingredients:
1 can of chick peas, rinsed
1 TBS fresh lemon juice
3 cloves garlic, chopped
1/4 cup chicken or vegetable broth
3 TBS extra virgin olive oil
Sea salt and pepper to taste


Directions:

Combine all ingredients in a blender and blend until smooth.
Serve with sliced carrots, cucumbers, celery and/or sliced red bell peppers, or any raw vegetable of your choice.

Veggie Pie

Half of medium size cauliflower
Half of courgette
1 big carrot
2 medium potatoes
1 can of peas
Half of red bell pepper, diced
Half of yellow bell pepper. diced
Grated cheese
Spring onions, chopped
Spices: turmeric, oregano, pepper, salt, paprica
Soya cream
1 TSBP olive oil

Peel and chop potatoes and boil.
In the meantime heat up 1tbsp of olive oil and add cauliflower, carrot and courgette, add turmeric, black pepper and salt if you wish (I didn't as I don't need too much salt in my food), add a little water to it and simmer under the cover until they get a little tender (not too much!).
When potatoes are cooked add a little bit of soya cream and peas, mash it altogether.
Once veggies are cooked, place them at the bottom of the oven proof dish, put mash potato and peas on top, make it nice and even, top it up with fresh bell peppers, cover everything with cheese and on top some dried oregano and paprica and put in a pre-heated to 180C fan oven and bake for about 20 mins. When serving put some spring onions on top.

Falafel Burgers

400g can chickpeas , rinsed and drained

garlic clove , chopped

handful of flat-leaf parsley or curly parsley

1 tsp ground cumin

1 tsp ground coriander

2 tbsp wholemeal flour

2 tbsp olive oil

toasted pitta bread

sliced tomatoe and cucumber , to serve

green salad , to serve

1 small red onion , roughly chopped

Pat the chickpeas dry with kitchen paper. Tip into a food processor along with the onion, garlic, parsley, spices, flour and a little salt. Blend until fairly smooth, then shape into four patties with your hands.

Turn the grill on, add the burgers, then grill until lightly golden. Serve with toasted pittas, tomato, cucumber and green salad.

Mango and Spinach Salad

Salad:

Mango, half-grilled
Spinach
Handful of almonds
Handful of raisins
4 radishes, thinly sliced
Half of red onion, diced

Dressing:
Blend:
Half of mango
1 Tbsp tamari sauce
1 Tbsp Djon mustard
Juice of 1 lemon

Sugarfree Blueberry Muffins

250g stoned , ready to eat dates
1 large banana
150g blueberries
100g peacans roughly chopped
100g fine polenta
2tsp cinnamon
2tsp baking powder
2 egg whites

Heat oven to 180C/fan 160C gas 4. Put the dates into a small pan with 200ml boiling water and simmer for 5 mins. Drain the liquid into a jug, then put the dates into a food processor. Add banana and 100ml of the date liquid and whizz until smooth. Mix the nuts, blueberries, polenta, cinnamon and baking powder in a bowl, then add the date puree and stir until combined.
Whisk the egg whites to soft peaks and fold into the cake mix. Tip into the muffin tin (I used the muffin papers too) and bake for about 40 mins until golden and crusty.

Date Truffles

Ingredients:
1/2 cup pitted prunes
1/4 cup pitted dates
3 TBS almond butter
1 TBS maple syrup
1/2 cup finely grated unsweetened coconut

In a food processor, drop the prunes and dates through the feed hole one by one.  Blend until smooth.
Add remaining ingredients except for the coconut.
Roll the mixture into 12 one-inch balls and roll in coconut to coat. Refrigerate for at least 1/2 hour.

Moroccan style chicken with couscous

Ingredients:
2 Free range chicken breasts, chopped
1 onion, chopped
2 cloves of garlic, minced
1 tbsp cumin
1 tbsp ground coriander
1 tbsp cinnamon
2 courgettes, sliced
1 can of tomatoes in juice
Sugarsnap peas 225g
1 can of chickpeas, drained and rinsed
pepper, salt
Fresh coriander, chopped
1 tbsp olive oil

Heat up the oil, add chicken, onion and garlic. Add cummin, ground coriander and cinnamon and stir.
After few minutes add courgettes and tomatoes with juice. After 5 minutes again add sugarsnap peas and chickpeas, season with pepper and sea salt if needed. Cook until the vegs get tender.
To serve top with fresh coriander.

Spinach and Cottage Cheese Fritters

250g baby spinach, washed and drained but with a little moisture clinging 2 eggs, beaten 5 tbsp wholemeal flour 2 tbsp polenta 250 g cottage cheese vegetable oil for frying (if you decide to fry them) 1. Heat a wide pan and add the spinach, toss it around until it wilts and collapses. Leave it to drain for few minutes, then transfer to a bowl and let it cool. 2. When it's cool, mix in the eggs, followed by polenta and flour, then the cottage cheese. Season well and leave for 15 minutes. 3.Turn the grill on or heat up the frying pan and when moderately hot , drop spoonfuls of the mixture on to the pan or grill, cook for 2 minutes then carefully flip them over. You don't want them to colour too much, however if they are not cooked enough before you flip them, they could fall apart.

Baked Pears

4 pears
100g ricotta
cinnamon
clear honey
wheat germ

Cut each pear in half, then place in an oven proof dish. Use teaspoon to scoop out the cores and make a dip in the centre of each pear. Dollop about 1 heaped teaspoon ricotta into each dip, then sprinkle over the cinnamon and drizzle with a little honey.
Heat oven to 190C/fan, then roast the pears for 10 mins. Remove the pears from the oven, then scatter the wheat germ over each pear. Return to the oven for another 10 mins or until the pears are soft. Serve drizzled with honey.

Quick Courgette and Ricotta Pasta

Wholewheat pasta 3 courgettes, grated 1 onion, diced 3 garlic cloves, minced Ricotta 150g 1TBSP olive oil Sea salt and pepper Cook the pasta and drain. Heat up olive oil in a wok, add onion and garlic. After 1 min add courgette and cook until it turns bright green (not too long!), add ricotta and stir everything well together, add salt and pepper to taste. Add pasta and mix everything well.

BARLEY AND AVOCADO SALAD

1 cup cooked pearl barley
1 tomato, cut into chunks
1 avocado, cut into chunks
Few basil leaves, cut
1 TBSP of red onion, diced

Dressing:
Lemon juice of half lemon
1.5 TBSP olive oil
Sea salt and pepper

Mixed all salad ingredients and mix dressing ingredients then mix together, tastes wonderful!

SIMPLE FETA SALAD

Mixed Salad leaves Grated raw beetroot Grated carrot Few plum tomatoes Organic feta cheese Dressing: Natural yogurt or natural soya yougurt Lemon juice Dried basil Pepper Sea salt Put salad, carrot, beetroot and tomatoes and feta on the plate. Mix yogurt, lemon juice, basil and salt and pepper for the dressing and enjoy!

JUICE DETOX

Will be doing my 1 day juice detox once a week from tomorrow again :) to DETOXIFY, let my digestive system relax a bit and for clearer mind :) who is joining me??

 

OK.. so for my JUICE DETOX for tomorrow you will need: juicer, fruits and vegetables. I will prepare my juices tonight.

For fruit juice I will probably juice apples, green grapes and nectarines or kiwis (all have high water content so you won't need a lot of them).

For vegetable juice I will juice celery, cucumber, fresh mint leaves, coriander, spinach,kale, ginger and a carrot (broccoli, cabbage, beets are great for juicing too)

During the juice detox you drink juices all day, I drink a glass of juice every 2 hrs- it should be half glass juice, half water (best filtered or good quality bottled water), remember to drink lots of water throughout the day, herb teas are also allowed.

What are the benefits?
Our bodies work really hard on getting rid of toxins all day every day, through juice detoxing you help it detoxify. When you're not eating solid food, your body isn't focusing on digesting it and by supplying juices you flush out toxins out of your cells and you're nourishing them with all the vitamins and minerals from juices which go straight into your bloodstream!
Another benefit is weight loss!
And you would be surprised how clear your mind gets too!

Some people prefare to do a juice detox once every 3 months for 5-7 days, I do 1 day every week as if you do it for longer than 1 day your energy will go from day 2-3 usually so me being a busy bee I prefer to spare one day a week (and during that first day your energy levels will usually increase!)

You can notice some changes in your skin, spots etc- that's how your body usually gets rid of the toxins or ear wax or furry tongue- these are all good signs!

Another important thing is- after the detox don't overeat!

So again.. who is up for juice detoxing with me tomorrow?? :)