Another one of our favourites. Juice these 2 power fruits together and detox your body, care for your bones and muscles ... and feel great!
Juicing is fast becoming a favorite in the home.There’s nothing complicated about this, apart from knowing all the health benefits!
- Skin your kiwis, chop and add to your juicer.
- Scoop out the seeds from 2 pomegranates and add to the juicer. Now juice them.
-Alternatively, for a smoother taste you can blend them as a smoothie with plain yogurt and a banana.
Banana is packed with magnesium. Blueberries have pterostilbene.And muscadine grapes are packed with resveratrol.That’s a healthy combo.
- If you have a stick blender or a mixer, simply follow these steps!
- Chop the banana and put in your blender.
-Add the washed grapes and blueberries. -Now blend, adding some fresh juice of your choice: orange, apple, pear etc!
- If you like your drink to have a thick consistency, add a table spoon of bio active plain yogurt.
- If you like it sweeter, add a small drizzle of honey. -This takes only minutes and is super healthy.
An acquired taste, but really healthy. Raw vegetable juice, especially cabbage juice, is packed with super food goodness.
- First off, you need a juicer machine for this. We got ours fromAmazon.
- Greens are one of the healthiest vegetables. Full of iron, magnesium, anti oxidants and vitamins.
- Cut up cabbage, kale, carrots and green beans. Put in the juicer and watch the juice come out into your glass.
- OurTofu Burger recipe is for all the vegetables left over in your juicer.
We have chosen fruits that scientists say have massive benefits for you. Now you can be indulgent and healthy.
-Place the following ingredients in your blender, or a pot to hand blend.
- Oats, honey, orange juice, blue berries, banana, raspberries and mango. 1tbsp of plain bio active yogurt also helps in a smoothie.
- Now zap it with your blender and watch the colors!
-Pour into glasses, garnish with some
- Drinking smoothies each day is the easiest way to get the vitamins and anti oxidants you need.
- Keep your smoothies varied, and make a note of what smoothies have best results for you.
Carrot is the second most popular vegetable after the potato. It grows all year round and there are over 100 varieties available. Easy to grow and great to eat raw or cooked.
Carrots have vitaminA, falcarinol and carotenoids.These all help with lowering cholesterol, improve blood flow and reduce the risk of serious diseases. Our carrot soup also fills you up, or makes a great starter!
- Cut 400g of carrot and fry slowly until soft in olive oil, salt and pepper.
- Now add 1 orange cut in half to the pot.
- 2 cloves of garlic.
- 2 tea spoons of turmeric.
- 1 tablespoon of sesame seeds. - 50ml of runny honey.
- Pour enough water, or chicken stock, to cover the surface of the carrots. Bring to the boil and simmer for 15 minutes.
- Remove from the heat, and add 1 bunch of chopped coriander. Total preparation time, 40 minutes.
Tomato is very rich in lycopene, which scientists say has medicinal benefits.This raw tomato and garlic salsa is heavenly.
-Agreat way to eat tomato is raw.This is a Spanish tomato salsa used for nearly everything!
- Grate 5 large tomatoes into a bowl.
- Grate 2 cloves of garlic into the same bowl.
-Add100ml (3 fl oz) olive oil and a pinch of salt.
-Add parsley or oregano for extra flavor.
- Mix gently and serve with bread, salad or fish.
Easy is our favourite word with food! Put the whole egg plant in the oven for 45 minutes, 180 celsius.Take out and scrape the insides into a bowl. This is a world famous dip for any meal or occasion!
- Don’t do anything with the egg plant. Just place in the oven at 180 celsius, 45 minutes.
- Remove from oven, cut in half and scrape flesh into a bowl with a spoon.
- Now add 50ml of good olive oil.
- Stir in half a red onion, finely cut.
-Add chopped parsley, rock salt and black pepper plus1 garlic clove, crushed.
-That’s it! Ghanoush is low in calories, rich in Omega oils and vitamins. Fibro fighters love it. It can be served chilled with meats, fish, salads or just bread. Total preparation time only 1 hour!
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An age oldAsian and European medicine. Dandelion has been used for centuries. We aim to reintroduce this flower so you can enjoy the benefits of natural health.
Use the smaller plants as they taste less bitter.
- Wash the green leaf and flower.
- Chop the green leaf into bite size pieces. If the leaf is big, try blanching for about 30 seconds, this will remove any bitterness.
- Place the flower in a bowl and dress with lemon juice and olive oil.
-Add watercress salad. We go with a 50/50 ratio to dandelion!
- Simply place on your plate, garnish with flowers and eat as a super antioxidant starter!
* Dandelion is a diuretic.Ask your physician if you have bladder or renal issues.
Garlic and mushroom combined can improve blood flow, help muscles relax and combat heart disease.They are also one of the Western worlds favourite starters!
Pay close attention as we don’t want you to get this one wrong!
- Wash 150g of mushrooms thoroughly and place whole in a frying pan with plenty of olive oil, pepper and a pinch of salt.
- Once nearly cooked add 2 gloves of garlic.This is to infuse the garlic flavour. 1 minute of cooking is enough before it starts to burn.
- Remove from heat and add chopped parsley, roll in the pan.
- Serve with bread or salad. Total preparation time, 10 minutes.
Avocado is a rich fruit, full of oleic acid which lowers cholesterol, and also contains folic acid, potassium, copper, vitamin B6, K and C.
Approved by medical experts and great chefs alike for healthy living!
For this easy starter simply follow these steps.
- Cut in half and remove the stone.
- Place 1 half on a plate with a small handful of your favourite salad leafs.
- In a bowl mix the following to add to your avocado starter.
- Sprouting mung beans.
- Chopped parsley.
- Olive oil, salt and pepper.
- Peeled prawns.
- Lemon juice and zest of half a lemon.
- 1 quarter of finely diced cucumber.
- Fill avocado, serve with balsamic vinegar and extra olive oil.
Total preparation time, 15 minutes.
Low in fat, high in energy and vitamins (and flavor!) ... this dip encourages a new way of eating. It’s easy too!
- Remove the garbanzo beans (chickpeas) from the can (250g) and wash thoroughly.
-All together, put in your blender the following...
- 3 cloves of garlic.
- 1 table spoon of tahini (sesame seed paste).
- Salt and pepper
- Juice of 1 lemon.
- Now to blend your ingredients, and slowly drizzle olive oil in at the same time. Finish blending when the chickpeas become creamy and saucy.
- Eat with raw vegetables and salads.
Everyone around your table will love this dip. It’s great for any time of the day!
Total preparation time, 15 minutes.
Spinach is best eaten raw to keep all that goodness. So here is 1 recipe that benefits you. With diverse uses and incredibly easy to prepare, spinach pesto is perfect for fighting fibromyalgia and living healthy.
In this order place the following ingredients into a tall, narrow container.
- 150g washed spinach leafs.
- 2 peeled garlic cloves.
- Pinch of salt and pepper.
- 250ml extra virgin olive oil.
- 40g chopped green olives.
- 70g white tofu (To replace parmesan).
- 35g walnuts (To replace pine nuts).
- 50g French parsley.
- With a hand blender puree the ingredients until smooth and creamy. Season to your preferred taste. If too thick you can add extra olive oil, if the taste is too sharp, add a little more tofu. Enjoy with pasta, salad, pizza and fish.
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Fries are naughty. But this one has a good nature. Sweet potato is considered a power food and is full of minerals and vitamins.
- Firstly, remove all the skin, unless you enjoy it, keep it!
- Now cut into slides or wedges around 5/7cm thick.
- Place in boiling water for about 2 minutes to soften.
- Pat dry, and shallow fry in a pan of olive oil with 2/3 cloves of garlic cut in half.
-After 6 minutes the potato should brown on the outside, and soft in the middle.
- Pat dry again, season and serve.
- Eat on its own, or with our vege burgers or fish recipes.
Frittata with fresh greens is one of the easiest meals to cook at home. Depending on the size of your pan you can easily cook for a party too!
- Pick 6 or 7 healthy leaves from 1 a healthy looking cabbage.
- Cut off the heads from 1 broccoli with a knife.
-Take 90 g/3 oz of washed green beans.
- Roll the cabbage leafs into a cigar shape and thinly slice.
- Drop greens into boiling water for 90 seconds, then drain.
- Place all vegetables into a frying pan with olive oil, garlic , thyme and pepper. Cook for 2mins.- Now beat 6 eggs and pour into the pan with the greens. Cook on a medium hot temperature.
- When you can smell the eggs cooking underneath, place pan under the grill to cook the top half. This takes 3 mins.
- Serve slices with freshly chopped oregano and salad.
Fish is a healthy choice for arthritis fighters.
It is rich in omega 3 oils and protein which your body needs.
- Firstly, save yourself a job and ask your fishmonger to prepare the fish. You should always ask for the fish to be scaled, gutted and fins removed.
- No fishmonger? Buy a nice fillet. Just fry the fish skin side down in a pan with olive oil and turn after 2 minutes
- Place the whole fish in a piece of foil.Add fresh thyme, olive oil and pepper. Close the foil around the fish,
... buy a steamer and cook the fish whole.This can take up to 10-15 minutes. Fill the fish cavity with some greens and fresh ginger.
- Poached fish is done by simply dropping pieces of the fish into a little simmering water.Try it with salmon or haddock
- One of the healthiest ways to eat fish is the sushi technique.... raw!
Spinach is a high-quality source of dietary fiber. It is believed to promote regularity and digestion, as well as reduce the risk of heart disease and cancer. Spinach also contains numerous nutrients that are beneficial for overall health, such as vitamin C and magnesium.Additionally, spinach is low in sugar which can be helpful if you are trying to lose weight or keep your blood sugar under control.
Spinach has been shown to protect against cardiovascular disease, including heart attack and stroke. In fact, one study found that eating spinach significantly reduced the risk of developing cardiovascular disease by up to 50%.
Additionally, spinach has also been shown to reduce the risk of developing tumors by up to 30%.
The spinach leaf is a super food. If you want to fight illness with your diet ... then spinach deserves a place on your table.
High in fiber and prevents constipation, maintains low blood sugar, and can limit over-eating. Anti inflammatory, Neoxanthin and violaxanthin are two anti-inflammatory epoxyxanthophylls that play an important role in regulation of inflammation. Antioxidant, vitamin C, vitamin E, beta-carotene, manganese, zinc and selenium present in spinach all serve as powerful antioxidants.
Acup of boiled spinach provides over 1000% of the RDAof vitamin K. Promote the synthesis of osteocalcin, a protein that is essential for maintaining the strength and density of our bones.
The abundance of vitamin K in spinach contributes greatly to a healthy nervous system and brain function by providing an essential part for the synthesis of sphingolipids
Just steam the spinach it for a few minutes. Have you tried putting a poached egg on a bed of spinach. Delicious, low fat ... and oh so healthy.
Try to eat organic farmed chicken! Rich in proteins and vitamins, chicken (or turkey) can create hundreds of dishes. Here’s a healthy recipe that’s very easy too.
- We like to cut the chicken in half lengthways.
- Dress with olive oil, crushed garlic and plenty of chopped thyme. Lay skin side down on a baking tray.
- Roast for 35 minutes at 190 degrees.
- Now prepare some of your favorite veg. Aubergine, tomato and zucchini, chopped to bite size, dress with olive oil and lay out onto a baking tray.
- Roast for 20 minutes, timed with your chicken finishing at the same time.
- For an extra great touch, griddle your chicken after roasting for around 10 minutes. this can help extract more fat, and add great flavor.
- Serve with brown bread and salad.
Take the shredded veg fiber from your juicer and transform it into a nutritious and healthy burger. Plenty of fiber ... and animal free.
- In a hot frying pan with olive oil, cook the veg shreddings (around 250 grams / 9 oz)
- Once soft, add garlic, salt and pepper. Leave to cool.
- Now beat in 1 egg to the vegetables, with a pinch of curcumin, chilli powder and paprika.
-To lower cholesterol, you could also add some porridge oats.
- Mix thoroughly, and pat the mix into burger shapes.
- Fry burger to brown both sides and lay sliced and fried tofu on top.
-Tofu is a good substitute for cheese and is packed with extra protein.
- Serve like any other burger in a gluten free bun with salad and your favorite sauces!
The green pea is packed with fiber, protein and vitamins, all a part of a suggested healthy diet. Easy to grow, prepare and cook. Here’s our easiest recipe which takes under 30 minutes to prepare!
- Got fresh peas? Split the pods and remove the pea. From frozen, just take the bag out the freezer!
- In a pot fry 1 diced onion in olive oil.Add bay leaf, a pinch of turmeric and seasoning.
- Once cooked, add your peas (250g), stir occasionally every minute until the peas are piping hot.
- Now add around 400ml / 13 fl oz of hot water or, if you prefer, vegetable or chicken stock.
- Simmer for 10 minutes, then blend to a puree.
- Serve as a starter or snack with a small amount of creme fraiche and chopped mint.
Beans pack more protein than beef and are full of minerals. Here’s a few ideas to help you eat less red meat
- Red kidney bean mini burgers. Wash from the tin, add chopped chilli, parsley and garlic, and 1 fried onion. Season to taste, then crush. Make small patties, fry and serve with salad.
- Haricots. Very silky and light. Wash from the tin. Dress with olive oil, lemon and fresh oregano. Used to accompany fish, salads ... or on its own with brown bread.
- Borlotti bean.Avery meaty bean and can be used for as fritters. Wash from the tin and crush with olive oil, garlic salt and pepper. Now add a finely diced and fried zucchini. Make long shaped fritters. Roll in egg and brown bread crumbs. Shallow fry (180 degrees) in good sunflower oil until brown and crispy. Serve with dips and salads!
Lentils reduce cholesterol and manage sugar levels in your blood. Rich in vitamin B’s and fiber, they’re a great way to age better.
Lentils hold their shape and soak up all the flavours they are cooked in. Here’s one inspiring recipe.
-Take dried lentils (150 grams / 5 oz) and soak for 12 hours.
- In a large pot add finely chopped onion, carrot, celery and garlic.Add bay leaf and seasoning.
- When the onion is cooked, add 5 chopped tomatoes and a glass of red wine.
- When the tomato becomes a sauce, add the lentils.
- Cook the lentils until soft, now your lentils are ready!
-You can also add other vegetables like roasted pumpkin, squash, sweet potato, egg plant or roasted celeriac.
- Sprinkle with fresh parsley. Serve on their own, or with a fish or meat dish.
Turkey is a power food that has proven healthy results. Once digested the turkey releases tryptophan.Tryptophan makes you feel sleepy, and turkey is also very low in fat.
Lay out the turkey breast and dip into the following in order.
- Gluten free flour. - Whisked organic eggs. - Gluten free brown bread crumbs. - Now you simply shallow fry the turkey breast in olive oil until golden brown, turn over and repeat.
- Breaded turkey is best served with a fresh salad and a lemon wedge.
Total preparation time, 25/30 minutes.
Many experts think sugary foods make health worse. Go nuts!The walnut is packed with plant sterols and phytonutrients, vit E and could even prevent heart disease. It’s a super food!
- So easy! Spread your nuts out on a lined baking tray.
- Cover with a light drizzle of honey.
- Lightly dust cinnamon over the top. Mix roughly together.
-Add a teeny pinch of ground star anise (it’s strong!)
- Bake for 15 minutes at 200 degrees, then cool.
- It’s a sweet snack that leaves you feeling less guilty.
Banana is packed with potassium. Sweet banana bread can help relax muscles and fight cramp.You can eat this toasted or cold, with a drizzle of honey too.
In a bread machine simply drop in your ingredients and watch the hard work! Or use the following ingredients and preheat your oven now to 200C/380F. Have a bread tin lined with margarine and flour.
- 4 chopped bananas. - 75g of chopped walnuts. - 220g of self raising GF flour. - 1 pinch of nutmeg and cinnamon. - 1 table spoon of sun flower oil. - 75g dark brown sugar. - 1 vanilla bean. - 60g of linseed. Mix with warm water until a loose dough texture occurs. Pour into your tin, rest for 10 minutes, then bake for 45/50 minutes.
Total preparation time, 1.10 minutes.
Dark chocolate can even help keep your weight down!Tofu is full of energy and vitamins. It’s great for us that tofu is very tasteless too, because it replaces the eggs and milk for a healthier slice.
Try a gluten-free short crust pastry. Blind bake (bake before filling) and begin with our recipe. Place all the following into your food blender.
-150g of white tofu.
- 50g of almond powder. - 2 tablespoon of sunflower oil. - 1 teaspoon of vanilla extract. - 35g of ground walnuts. - 170g melted 72% chocolate.
Now blend your mix until smooth and pour into a cake tin. - Sprinkle 1 handful of chocolate galettes over the top. - Bake for 20 minutes, 180C/350F.
Total preparation time 35 minutes.
Spice is a secret to a longer life, and raspberries are one of the best antioxidants. Here is a very tasty raspberry sauce for all your cakes, ice creams and can even be served as jam.
For maximum goodness use fresh raspberries, but frozen are fine too.
- On a medium heat in a pot cook 175g of raspberry. - 45g of sugar with pectin. - 2 star anise. - 1 cinnamon stick. - 1 vanilla pod.
- Half a teaspoon of vanilla essence. - Half a teaspoon of szechuan pepper. - 6 saffron hairs.
- 250/300ml of water. Simmer gently, removing any froth and impurities that rise to the surface.Test for thickness by placing a little on a plate and fridge for 10 minutes.
Total preparation time 35/40 minutes.
Muscadines always do well in food health reports. In the USA, where the muscadine grape is grown, it is one of the strongest super foods available. Here is a sorbet for life!
After cooking for about 25 minutes you now have a fragrant liquid. Strain into an ice cream machine or into a container and freeze. If you would like to keep the extra health then you could add the grape segment too!
Total preparation time, 45/50 minutes
Poached pear has always been a healthier option for desserts.To make it that bit healthier we have pear mulled with spice and berries, perfect for summer days and even christmas.
Peel your 4 pears and slowly simmer for 1hr in a pot with.
- 300ml of water.
- 100g of castor sugar.
- 1 cinnamon stick.
- 1 vanilla bean. - 50g blueberries. - 50g raspberries. - 50g blackberries. - Half an orange. - Half a lemon.
All produce goes into the pot at the same time. When the pears have cooked until tender. Refrigerate 24hr before serving in its own juice. Discard the orange and lemon and serve with creme fraiche and fresh berries of your choice.
Total preparation time 1 hour/1.5 hours.
Porridge is full of goodness and energy, but most famous for lowering cholesterol.The walnuts taste yummy ... and are healthy.
- Following the guidelines to cook the porridge (stir with water or mil for 5 mins).
- When cooked, stir in walnuts, around 50 grams per person.
- Now add 1 large tblsp of runny honey and continue to stir.
- Pour the porridge into your bowl, now sprinkle fresh blueberries and raspberries on top.
-Add half a sliced banana per person.
- Now finish the dish with a sprinkle of toasted almonds. If you like your porridge sweeter, just add a little more honey over the top.
Cherries are full of so much goodness they are used in herbal medicines. This cherry filling offers you added benefits of antioxidants and vitamins with gluten free crumble to help with joint & muscle pains.
Buy your gluten-free short crust pastry and blind bake the base. Whilst that is baking, prepare your cherry pie filling. Put the following in a saucepan:
- 400g of pitted, washed and fresh cherry. - 100g of castor sugar. - 1 vanilla bean.
- 60 grams of walnuts. - 1 teaspoon of almond extract. - 35 grams of almond powder. - 150/200ml of water. - Juice of one lemon.
Cook the cherry mix slowly until the sauce is reduced and thicker in consistency. Place the mix into your pastry case, add the pastry lid and bake until golden, or around 25 minutes
Total preparation time 1hr/1.30 minutes
But without the cream! Here is a great alternative for a dairy free vanilla Panna cotta. Easy to prepare ... and looks and tastes great.The lowest cholesterol Cotta yet!
First up prepare your agar agar. 2.5 tablespoons soak in hot water for 5 minutes. Bring to the boil and place aside, whisking for another 30 seconds.
In a medium sized pot add the following.
- 300ml of organic, unsweetened soy milk.
- 70g of castor sugar.
- 2 split vanilla pods.
- Bring to temperature, remove before the mix boils. Stir for 1 minute afterwards.
- Remove vanilla, add your agar and stir.
- Now pour into your moulds and refrigerate for 24hrs.
To garnish use fresh berries or try our recipe card ‘Raspberries with Spice’.
Total preparation time 25/30 minutes.
Dates are a natural source of sugar and packed with fiber, giving longer lasting energy and good for developing red blood cells.
Prepare your cake mix in a blender. Add the following,
- 200g of chopped tofu.
- 2 tea spoons of vanilla extract.
- 2 tea spoon of bicarbonate of soda.
- 1 egg.
- 180g of gluten free flour.
- 250g of pitted dates.
- 70g of brown cane sugar
- 50ml of sunflower oil
- 3/4 pinches of ground cinnamon
- 50g of Omega 3 margarine
Blend to a smooth silky texture and bake in a tin, 180 degrees for 35/40 minutes.
Total preparation time 1 hour.
Mint, an ancient medicinal herb in Europe andAsia, and dark chocolate, which helps blood flow and weight loss.Ahomemade mint yogurt ‘ice cream’and dark chocolate ganache will help impress your guests too!
An easy technique which takes minutes to prepare!
In a 1Lice cream machine add the following, - 600ml of bio active low fat plain yogurt. - 150ml creme de menthe. - 1 teaspoon of glucose. - 150g chopped fresh mint. - 200g chopped dark chocolate (72% plus).
Once the mix is frozen, freeze. When serving, melt 150g of dark chocolate with 50g of margarine. Drizzle over the plate and add your minty yogurt frozen balls with a mint garnish.
Total preparation time 30/40 minutes.
