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Tips

Apple and Endive Salad

  • Dice 2 apples and mix with 3 stalks sliced celery
  • 6 Cups torn endive
  • ½ cup chopped raw walnuts
  • Toss together with your favorite creamy dressing.

Date Balls

  • 1 cup oats
  • 1 cup unsweetened coconut
  • 1 cup de-stoned dates
  • 1 tsp raw honey
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  • Soak dates in boiling water for 20 minutes and then strain, reserving the water.
  • Blend dates until smooth. Add honey and then coconut and oats and blend until well mixed. Roll into balls and then toss the date balls in some coconut and place in a sealed container. Place in freezer and enjoy.
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  • Variations : finely grated lemon rind, 1 tsp ground cinnamon and chopped pecans may also be added.

Baked Apples

  • Core 4 apples and place in a baking pan.
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  • 1 cup unsweetened, preservative free apple juice
  • 1 Tablespoon honey
  • juice of ½ lemon
  • ¼ cup walnuts
  • ¼ cup raisins
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  • Combine all of the above together, spoon into the apples. Sprinkle with cinnamon. Bake uncovered at 350 F for 45 minutes.

Healthy Crunchies

  • 3 cups old fashioned oats
  • 1 cup unsweetened coconut
  • ½ cup sesame seeds
  • ½ cup sunflower seeds
  • 1 stick butter
  • 1 cup runny honey
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  • Mix dry ingredients together.
  • Melt together butter and honey. Add ½ teaspoon of salt. Add chopped dates to butter mixture and lightly boil for 2 minutes.
  • Remove from stovetop and add the dry ingredients. Mix well and press into a baking pan.
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  • Bake at 350 F for approximately 15 -20 minutes or until golden brown.
  • Remove from oven, cut into squares and allow to cool down.

Stuffed Bell Peppers

  • Remove tops, cores, and seeds of 4 peppers. Fill each with ¾ cup cooked quinoa seasoned with oregano and basil. Bake at 350 C for 45 minutes. Top with warm tomato sauce.

Take 5 Bananna Bread/Muffins

  • 1 cup healthy mayonnaise
  • 1 cup mashed ripe banana
  • 2 cups flour or gluten free flour
  • ¾ cup xylitol sweetner
  • 2 tsp baking soda
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  • Heat oven to 350 F
  • Combine mayo and banana in one bowl and dry ingredients in another.
  • Add dry to wet mixture. If mixture is too wet, just add a bit of milk.
  • Pour into loaf pan/ or muffin pans and bake 45 minutes for a bread and 15 – 20 minutes for muffins.
  • Let stand for 10 minutes – remove from pan.

Roasted Nut Mix

  • 2 cups brazil nuts
  • 1 cup cashew nuts
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  • Combine in a medium bowl
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  • ¼ cup honey/ maple syrup
  • ½ teaspoon cinnamon
  • ¼ teaspoon nutmeg
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  • Combine in a small bowl and add to the nut mixture. Stir well. Spread nuts on a baking sheet and roast at 350 F for 10 - 15 minutes.

Creamy Corn and Avocado Dip

  • 1 cup freshly steamed yellow corn
  • 1 cup fresh red bell peppers
  • 1 avocado pear
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  • Blend avocado pear with fresh lemon and msg free vegetable salt until a smooth, loose consistency. Add corn and bell peppers and serve with fresh vegetables.

Broccoli and Veggie Stir Fry

  • 1 cup of each
  • Broccoli
  • Carrots
  • Snap peas
  • Red bell peppers, cut into strips
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  • Heat 2 teaspoons of cold-pressed coconut oil in a wok or pan over medium heat. Add veggies and stir frequently until crisp-tender. Season with veggie stock and lemon pepper.
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  • Serve with brown rice or gluten-free pasta/penne.

Almond Nut Shake

  • ¼ cup raw almonds
  • 1 thick slice of fresh pineapple
  • Fresh or frozen strawberries
  • Freshly extracted apple/orange juice
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  • Blend all the ingredients together in a blender until smooth. As you prefer. Add as little or as much juice Serve immediately.

Brown rice and Bean Salad

  • 1 cup cooked brown and wild rice
  • 1 cup black beans
  • 1 cup chopped red and yellow bell peppers
  • 1 chopped Serrano chilli
  • 2 Tablespoons chopped cilantro
  • 2 sliced green/spring onions.
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  • Mix all of the above together and toss with juice of ½ lime/lemon and 1 Tablespoon extra-virgin olive oil and desired spices.

Quick, Delicious Hummus

  • 3 cups cooked chickpeas
  • ½ cup warm water
  • 3 tablespoons fresh lemon juice
  • 1 tablespoon minced garlic
  • 2 tablespoons tahini
  • 1 ½ teaspoon ground cumin
  • 1 teaspoon herbal salt
  • 2 teaspoons chopped cilantro (optional)
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  • Blend chickpeas with the lemon juice, garlic, spices and ½ of the water. Add the tahini last, adding some more water if mixture is too thick. Taste, adjust seasoning. Serve with raw vegetables like carrots, celery and cucumber.

Sesame Carrots

  • Steam 3 cups of baby carrots. (If you don’t have a steamer, place veggies in a colander over a pot of water). Be careful not to overcook.
  • Drain, then add 2 teaspoons cold-pressed sesame oil and 2 teaspoons toasted sesame seeds, and salt to taste.

Sesame Honey Bars

  • 1 cup sesame seeds
  • 1 cup oatmeal
  • 1/2 cup runny honey
  • 1/2 cup organic butter
  • pinch of salt
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  • Roughly grind the sesame seeds and oatmeal together in a food processor.
  • In a saucepan, melt the honey, butter and salt and then pour the mixture into the food processor. Blend together and pour into a greased baking pan.
  • Bake at 350 F for 20 - 25 minutes or until golden brown. Remove from oven and immediately cut into squares.

Delicious Dukkah

This is a “dry dip” – dip chunks of bread into olive oil and then into dukkah, and eat with black olives. Sprinkle over pastas and salads or use as a coating for fish, chicken.

  • 1 cup sesame seeds
  • ½ cup coriander seeds
  • ½ cup hazelnuts
  • ½ cup cumin seeds
  • 2 teaspoons olive oil
  • 2 teaspoons dried mint
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  • Makes about 1 ½ cups
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  • Roast all of the seeds separately at 350 F until they are lightly browned. Cool and crush carefully (do not grind), as they release too much oil). Toss in olive oil with dried mint and milled black pepper. When cool, store in an airtight container.

Popcorn Balls

  • 8 cups popcorn
  • 1 cup cashew nut chips
  • 1 cup sunflower seeds
  • 1 Tablespoon linseeds/flaxseeds
  • 1 Tablespoon sesame seeds
  • 1 cup honey
  • 1 Tablespoon fresh lemon juice
  • 1 Tablespoon cold-pressed olive oil
  • 1/2 teaspoon sea salt
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  • Combine the popcorn, cashew chips, sunflower, flaxseeds and sesame seeds well.
  • Combine lemon juice, olive oil and salt in a saucepan and heat until well combined. Stir and pour over popcorn mixture, tossing to coat well.
  • Spread over large baking sheet. Bake at 350 F for 15 minutes. Remove from oven and immediately roll into balls or press into small ice trays, shape and leave to cool.

Red Pepper Sauce

  • 10 red bell peppers, peeled (optional) and coarsely chopped
  • 4 cloves garlic, crushed
  • 2 onions, chopped
  • 2 chilli’s, seeded and chopped
  • 1 teaspoon paprika
  • 300 ml msg/preservative free vegetable stock
  • 2 Tablespoons lemon juice
  • A handful of mint leaves, torn
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  • Place all ingredients in a pot and bring to a boil. Reduce heat, cover and simmer gently for 30 – 40 minutes, until the vegetables are tender. Pulse in a food processor to a semi-chunky mixture. Return to a pot and simmer until sauce thickens and coats the back of a spoon, about 15-20 minutes. Season to taste and toss in torn, fresh mint leaves.
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  • If you do peel peppers, use a swivel-headed peeler

Basic Veggie Quiche

  • 3 cups seasonal veggies, e.g. finely chopped onions, red,yellow, orange peppers, grated butternut squash, grated zuchinni, chopped mushrooms, chopped spinach.
  • 1 cup organic white cheddar cheese - grated
  • 1 cup organic cream
  • 4 Large eggs
  • Herbal salt to taste
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  • Sauté the veggies in a little liquid veggie stock - low sodium and msg free for 2-3 mins.
  • Place the veggies in a greased baking dish. Add cheese.
  • Beat the eggs, cream and spices and pour over the cheese and veggie mixture. Mix well.
  • Bake at 350 C for about 20 - 30 min or until firm and golden brown.
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  • Please note : You can add tuna, salmon or free-range chicken breast - shredded. Can also be baked in muffin pans to make individual quiches.

Warm Beetroot Salad

  • 1 pound peeled baby potatoes
  • 4 teaspoons cold-pressed coconut oil
  • 1 yellow and red bell pepper, cut into chunks
  • ½ pound baby/cherry tomatoes
  • 1 pound baby beetroot
  • ¼ cup fresh parsley, chopped
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  • Preheat the oven to 375 F. Put the potatoes in a roasting dish and drizzle the coconut oil over. Cook for about 25 minutes before adding the peppers and tomatoes. Season and cook a further 15-20 minutes until browning.
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  • Transfer the vegetables to a serving dish. Add the beetroot to the roasting dish, with a little more oil and grill until crisping. Mix all the vegetables together with the parsley and serve immediately.

Mediterranean Oven Baked Veggies

  • Oven – 350 F.
  • In an oven-proof pan, add butternut squash chopped into either semi-circles or strips.
  • Zucchini cut into strips
  • Red bell pepper cut into strips
  • Red onion cut into wedges
  • Eggplant cut into semi-circles
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  • Add 1 Tablespoon of cold-pressed coconut oil and 3 sprigs of fresh rosemary. Season with veggie salt or veggie stock powder. Bake for 30 – 45 minutes until done.
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It is for informational purposes only.