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Active8me Detox Recipe Book
Kick Start Your New Healthy Lifestyle
For Amazing Health & Wellness Results Get The Full Active8me 12 Weeks To Wellness Program www.active8me.co.uk/12-weeks.php 2
Active8me Detox Recipe Book
What Will This Book Do For You?
IT WILL SOLVE YOUR PROBLEMS Yes Seriously You want the following, Right! Reduced Weight, Reduced Body Fat Lower Cholesterol, Lower Blood Sugar Improved Health, Improved Sleep Increased Alertness, Increased Energy More Time, More Money Guard Against Ill Health To Alleviate Many Existing Health Conditions
THEN YOUR PROBLEM IS SOLVED
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Active8me Detox Recipe Book About the Author
Adrian Fielder Author Adrian Fielder is a qualified Level 3 Personal Trainer, Nutrition Consultant, Health Coach, Tri-athlete in principle and Public Speaker. The Active8me Program came about because of a diagnosis of ill health. Adrian now aged 51 is healthier and fitter than ever and is a tireless advocate for the undisputable benefits of a natural diet and taking effective regular exercise. As a club swimmer, school athlete and sports team member, activity and fitness were a large part of Adrian's younger years and continued into adulthood. Sadly at the age of 39 that came to abrupt end due to a serious back injury which for many years prevented all but gentles walk with the family dog. After many years of chronic pain and analgesics, an enlightening lecture on “Residual Pain” released Adrian from the confines of being too afraid to move. Progressively regaining fitness it wasn’t long before long walks, hours in the pool and 20 to 30 mile cycle rides were a weekly occurrence. With an even greater commitment to living an active healthy life, Adrian began to study health and fitness in great depth and soon gained many industry recognised qualifications. Later expanding on this knowledge with nutrition and coaching a whole new world began to immerge. But wait! Fast forward 4 years and Adrian began to experience a variety of unexplainable symptoms. A series of in-depth medical investigations and a final MRI proved conclusive and a shock diagnosis of the neurological condition Multiple Sclerosis was given. MS is an incurable degenerative condition with an uncontrollable mind of its own leading to unpredictability and insecurity for the future. Adrian's reaction was to not let the condition take control but to use it to help raise awareness of the amazing benefits nutrition and fitness has on health. Eating only a clean diet and following a lifestyle created out of painstaking trial and error. Adrian is way ahead of any symptoms MS throws up, takes no medication, continues to engage regularly in many sports and activities and is now investigation the world of competitive Tri-Athlon. If you can relate to Adrian story, and many can, why not take the relationship further and make marked improvements to your own health and wellbeing by following the Active8me 12 Week To Wellness Program.
No matter what your starting point is, visit www.active8me.co.uk/12-weeks.php
“We can all do more than we think we can”
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Active8me Detox Recipe Book
A Guide To Healthy Eating.
Copyright Š 2013 Active8me Detox Recipe Book A Guide To Healthy Eating All rights reserved
No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or
mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other non-commercial uses permitted by copyright law.
What is permissible? You may pass this link on by any means available to family, friends, colleagues and anyone you feel may benefit from making marked improvements to their health. www.active8me.co.uk/free-stuff.php
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Active8me Detox Recipe Book
Welcome To The Active8me 21 Day Detox Recipe Book Introduction What you will find in this book are clean proven healthy recipes providing real nutrition your body will love and reward you for with improved health. Poor nutrition results in sickness and ill health and due to the lack of optimum nutrients in our diet the prognosis is often weight gain and or obesity. The serious health issues that go hand in hand with obesity are many and varied such as diabetes, high blood pressure and heart disease, and are often severe enough to be life threatening. Eating the way this book promotes will lead to weight loss, even if you have many pounds to lose, it will improve your health, boost your energy levels and leave you feeling younger and more alert. Not bad ay! There’s something for everyone. Some meals in this book are vegetarian and are marked by this symbol to make it easier for those making that choice. All meals are nutrient dense giving your body exactly what it needs to build, repair and function optimally. The many complex systems of the human body are incompatible with much of the processed foods that lines our supermarket shelves masquerading as beneficial to your health. Our bodies are made of nature so introducing alien “food like substances” into our diet has a marked detrimental effect. Processed food is a trap, this book is the beginning of your freedom from excess weight, low energy levels and countless health issues. Walk the path to sustainable health and wellbeing. Enjoy! 6
Active8me Detox Recipe Book
Breakfast
Pages 8 - 18
Lunch
Pages 19 - 28
Dinner
Pages 29 - 41
Snacks
Pages 42 - 52
Drinks
Pages 53 - 62
Salads
Pages 63 - 72
Vegetables
Pages 73 - 83
Extras
Pages 84 - 94
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Active8me Detox Recipe Book
Breakfast The Most Important Meal Of The Day If you are someone who thinks skipping breakfast will help you, think again! Unless you are fasting, studies have shown that those who skip breakfast are 4.5 times more likely to be obese and suffer the associated health complications. The average 8 hours of sleep burns about 450 calories, therefore your body needs to refuel within 60 to 90 minutes of waking. Eating breakfast is like adding kindling to the fire of your metabolism. If you skip breakfast, your metabolism slows down and your blood sugar drops. As a result, you become hungry and have less energy. Your body will be more likely to store fat and set you up for impulsively snacking, extra servings or larger portions later in the day. Need more proof? A recent study conducted by the National Weight Control Registry at the University of Colorado found that people who maintain weight loss for at least one year eat breakfast every morning.
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Active8me Detox Recipe Book
Banana Pancakes
INGREDIENTS
METHOD
Serves 1
1.
Place eggs, banana and cinnamon in a blender until smooth. Check there are no chunks of banana unless you like it that way.
2.
Heat a pan over a medium heat. Add the oil to the pan and allow it to get hot.
3.
Add the egg mixture. Cook until it begins to set and flip once. Continue to cook until fully set.
4.
Serve. You can sprinkle with a little more cinnamon if you like and even add one heaped tablespoon of plain yogurt. Delicious!
You will need: 2 eggs 1 banana 1 teaspoon cinnamon 1 teaspoon ground Himalayan Crystal Salt 1 teaspoon olive oil 1 tablespoon of yogurt (optional)
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Active8me Detox Recipe Book
Salmon Wrap
INGREDIENTS
METHOD
Serves 1
1.
Cut the water melon or passion fruit in half and cut 3 slices around 10 cms long.
2.
Wrap the strips of watermelon or passion fruit with the salmon and serve chilled.
You will need: Smoked salmon Watermelon or passion fruit
You could always do a mixture of both fruits if you wish.
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Active8meDetox Recipe Book
Fruit Salad Surprise
INGREDIENTS
METHOD
Serves 1
1.
Peel the orange and cut into chunks.
1 orange
2.
Cut the pear into small pieces.
1 pear
3.
Leave grapes whole or slice in two.
1 cup of strawberries
4.
Take the tops right out of the strawberries.
5.
Place everything into your bowl.
6.
Sprinkle the seeds if using them.
You will need:
1 handful of grapes
1 tablespoon of mixed seeds. Optional (any other extra fruit of your choice) 1 cup/glass of pure pomegranate juice
You can use any fruit of your choice except bananas. Select 3 or 4 of your favourites. Try different combinations each time.
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Active8me Detox Recipe Book
Winter Omelette
INGREDIENTS
METHOD
Serves 1
1.
Beat the two eggs in a bowl.
You will need:
2.
Pre heat the pan over a medium heat and add the oil.
3.
Add the egg mixture to the pan and cook until partly set.
4.
De-seed the peppers and slice thinly, cut into 1 inch strips.
5.
Chop the mushrooms.
6.
Add the vegetables to half of the omelette and cook slowly.
7.
Fold the empty side of the omelette over the vegetables.
2 eggs Mushrooms Bell peppers 2 tablespoons of olive oil
If you wish to you can pre cook the vegetables.
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Active8me Detox Recipe Book
Apple Crunch Slices
INGREDIENTS
METHOD
Serves 2-4
1.
Peel the apples and slice.
You will need:
2.
Grease a baking dish and arrange the apple slices in the bottom.
3.
Combine the cinnamon, nutmeg and ginger with the fruit juice and pour over the apples.
4.
Sprinkle with walnuts and bake uncovered for 35/40 minutes or until tender.
3 large baking apples, peeled & sliced 1⁄4 cup fresh squeezed lemon or orange juice 2 tablespoon cinnamon
1⁄2 teaspoon nutmeg 1⁄2 teaspoon ginger 1⁄2 cup walnuts
This dish takes a little longer but is well worth it on a winters morning. Why not make extra and have some ready for a snack.
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Active8me Detox Recipe Book
Your Cells! Each of the ten trillion individual cells in your body are constantly dividing, regenerating, and dying. An adult’s cells on average rejuvenate between every eleven to fifteen years . What do they use to rejuvenate with?
The Food You Eat! Doesn’t it stand to reason that the very best food will result in the very healthiest body.
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Active8me Detox Recipe Book
Mackerel Delight
INGREDIENTS
METHOD
Serves 1
1.
Place the smoked mackerel under a medium grill for 5-10 minutes.
2.
Cut the kiwi in half and spoon out the centre.
3.
Garnish with the rocket and lemon juice.
4.
Serve together hot or cold.
You will need: 1 large piece of smoked mackerel 1 kiwi fruit Handful of rocket Squeeze of lemon juice
Did you know that although it sounds awful, eating the skin of a Kiwi is actually rather nice. Try It.
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Active8me Detox Recipe Book
Fishy Scramble
INGREDIENTS
METHOD
Serves 1
1.
Beat the eggs in a bowl and add the oil and black pepper.
2 eggs
2.
Smoked salmon, mackerel , sardines or even anchovies (oily fish)
Finely chop the chives and add to the eggs.
3.
Place in a saucepan and scramble.
1 teaspoon of olive oil
4.
When nearly cooked break the fish into small pieces and add until warmed through.
5.
Serve in a warm bowl.
You will need:
Freshly ground black pepper Fresh chives
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Active8me Detox Recipe Book
Avocado Citrus Salad
INGREDIENTS
METHOD
Serves 1
1.
Peel the orange and grapefruit.
You will need:
2.
Arrange 4-5 segments of each on a small plate.
3.
Cut the avocado in half removing the stone.
4.
Peel and slice the avocado half and place over the fruit.
5.
Garnish with coriander or mint if liked.
1 ripe avocado 1 orange 1 grapefruit
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Active8me Detox Recipe Book
Fruit & Nut Sundae
INGREDIENTS
METHOD
Serves 1
1.
Place the yogurt in the sundae dish.
2.
Cut the fruit into bite sized pieces and place on top.
3.
Lightly roast the nuts for about 10 minutes. Can also be done in a frying pan.
4.
Drizzle with honey and mix together.
1/2 teaspoon of honey
5.
Place the nuts on the fruit.
Walnuts
6.
Chill for 5 minutes and enjoy.
You will need: Strawberries Kiwi Peach Apricot
Or any 4 fruits of your choice 2 tablespoons of yogurt
Cashew nuts Pecan nuts Almonds Or any nuts of your choice (not peanuts) 18
Active8me Detox Recipe Book
Lunch Luncheon, Commonly Known As Lunch A middle of the day meal generally smaller than dinner which is the main meal of the day. The origin of the words lunch and luncheon relate to a small meal originally eaten at any time of the day or night, but during the 20th century gradually focused toward a small meal eaten at midday. Due to our modern day way of working it is more common to have lunch in the middle of the day. The convenience of having a packed lunch to take to work is very beneficial as it can be designed to suit individual needs and special dietary requirements. Packed lunches are a must when eating for health. You can take just what you need and use as much variety as possible. Having a designated lunch box is always helpful and where possible, preparing lunch the night before guards against that last minute rush and making less beneficial choices.
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Active8me Detox Recipe Book
Carrot & Coriander Soup
INGREDIENTS
METHOD
Serves 1
1.
Place the onion, garlic & chopped carrots in a large saucepan.
1 large onion, chopped
2.
Add the stock & bring to the boil.
1 clove of garlic
3.
Reduce heat and simmer for 15 minutes until carrots are tender.
4.
Season with pepper and add the coriander and olive oil.
5.
Liquidise in a blender/processor and serve.
You will need:
700g carrots 900ml vegetable stock/water
Black pepper 1 to 2 tablespoon fresh coriander 1 tablespoon olive oil
You could save the water from cooking the vegetables as a stock for future recipes.
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Active8me Detox Recipe Book
Turkey Kebabs
INGREDIENTS
METHOD
Serves 4
1.
Mix the lemon juice, chilli flakes & garlic in a bowl with the turkey and marinade for at least 20 minutes.
2.
In the meantime, cut the vegetables into roughly 1 inch squares.
3.
When the turkey has marinated, alternately thread the meat and the vegetables onto four large skewers.
4.
Grill until on a medium heat until the meat is thoroughly cooked (about 10 to15 minutes)
5.
Serve with either butternut squash or sweet potato wedges and a green salad.
You will need: 200g cubed turkey breast 1 red pepper 1 green pepper 1 red onion
2 tomatoes cut into chucks 1 clove of garlic crushed Juice of 1 lemon 1â „2 teaspoon dried chilli flakes
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Active8me Detox Recipe Book
Walnut & Mushroom Cake
INGREDIENTS
METHOD
Serves 4 1.
Cook lentils in boiling water for 10 minutes, skim off any froth & simmer for further 15 minutes.
2.
Mean time chop the mushrooms onion and walnuts.
1 onion
3.
Drain lentils and allow to cool.
1 egg
4.
When cooled combine all of the ingredients and using your hands shape into 4 cakes and place on a lightly oiled baking tray.
5.
Cook in a medium oven for 25 to 30mins.
6.
Serve with steamed vegetables or a mixed salad.
You will need: 100g dried lentils 150g chestnut mushrooms 75g walnuts
1 tablespoon Worcestershire sauce 2 tablespoon soy sauce 1 teaspoon of oregano
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Active8me Detox Recipe Book
Wrap It Up
INGREDIENTS
METHOD
Serves 2
1.
Wash the collard leaves in hot water to soften slightly.
2.
Place the meat, onion, rocket, mustard, lemon juice and yogurt into a bowl and mix.
3.
Lay the collard leaves out and place the meat mixture along the centre leaving a space each end.
4.
Arrange the cherry tomatoes and cucumber on top.
5.
Turn one end of the leaves in and then roll as per the picture. Careful to tuck everything up tightly.
You will need: 1 cup of finely chopped cooked meat 1 small red onion, finely chopped 1 cup of rocket, finely chopped 4 tablespoons of yogurt
1 teaspoon of mustard 2 teaspoons of lemon juice 4 large collard leaves 4 cherry tomatoes, sliced 8 slices of cucumber, sliced
These take a bit of getting used to but are well worth the effort.
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Active8me Detox Recipe Book
Feel a bit blah? The good news is, it’s totally possible to boost your sense of well-being with the right kind of foods.
Try these for starters. Greens, Nuts & Seeds, Blueberries, Fermented Foods, Wild Fish, Raw Cacao, Bananas, Coconut Milk, Mushrooms, Spirulina.
Eat Happy Food! 24
Active8me Detox Recipe Book
Italian Salad
INGREDIENTS
METHOD
Serves 1 You will need:
Combine the dressing ingredients in a container and shack vigorously.
Handful of mixed green salad leaves
1.
Arrange the lettuce on a plate.
4 cherry tomatoes, sliced
2.
Top with cucumber, tomatoes, green peppers and onion.
3.
Pour the dressing over.
4.
Now place the sundried tomatoes and olives on top.
5.
Season with salt and pepper.
1 inch of cucumber, sliced 2 spring onions, chopped
1/4 of a green pepper, sliced 12 green or black olives, halved 6 sundried tomatoes, chopped For the dressing 2 tablespoons of extra virgin olive oil 1 teaspoon of balsamic vinegar 1/2 teaspoon of lemon juice Pinch of black pepper 25
Active8me Detox Recipe Book
Tuna Steak With Sweet Tomato Dip
INGREDIENTS
METHOD
Serves 2
1.
Place the tuna steaks under a low grill until just cooked. Do not over cook.
2.
In the meantime place all of the ingredients for the dip in a deep bowl and crush together.
3.
Serve the tuna on a warm plate and cover with the dip.
4.
Eat alone or serve with steamed vegetables or salad.
You will need: 2 tuna steaks 2 tablespoons of olive oil Pinch of black pepper For the sweet tomato dip:
12 mini plum tomatoes, chopped 2 teaspoons of tomato puree 1/2 inch slice of fresh pineapple, crushed
Alternatively, cut the tuna into chunks and place the dip in a ramekin dish. Dip the tuna pieces one at a time.
1/2 teaspoon of balsamic vinegar Salt and pepper to taste
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Active8me Detox Recipe Book
Poached Duck Egg Nest
INGREDIENTS Serves 1
METHOD 1.
In a pan gently heat the oil and add the asparagus tips, cook until slightly soft.
2.
In the meantime poach the duck egg in slightly sated water.
3.
Place the cooked asparagus on a plate and add the rocket and watercress.
4.
Sprinkle the walnut halves over the top and crown with the egg.
5.
Salt and pepper to taste.
You will need: 1 duck egg 4 small asparagus tips 1 handful of rocket 1 handful of watercress
8 walnut halves 1 tablespoon of olive oil
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Active8me Detox Recipe Book
Spicy Fingers
INGREDIENTS
METHOD
Serves 3
1.
In a bowl, mix the egg, herbs, chili powder, Worcestershire sauce, pepper and onion.
2.
Add the minced meat and blend using a fork to get the ingredients thoroughly combined.
3.
Lightly flour the work surface.
4.
Divide the mixture into 9 and individually shape into long fingers.
5.
Add skewers if preferred and lay on a lightly oiled baking tray.
6.
Place under the grill on a medium heat for 10 to 15 minutes.
7.
Eat alone or with a green salad.
You will need: 400 grams of any minced meat. Your choice; beef, chicken, turkey 1 medium onion, very finely chopped 1 egg
1/2 tablespoon of Worcestershire sauce 1 teaspoon of mixed herbs 1 pinch of black pepper 1 pinch of chili powder Flour for shaping
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Active8me Detox Recipe Book
Dinner Main Meal Of The Day
Depending upon culture, dinner may be the second, third or fourth meal of the day. Originally, though, it referred to the first meal of the day, eaten around noon, and is still occasionally used for a noontime meal, if it is a large or main meal. Whichever meal of the day is your main meal, whether it be midday or in the evening, make certain that it is good clean nutrition with the correct portion sizes. It’s very easy, especially in the evening to increase portion size if lunch was a little early and you never quite got around to having an afternoon snack. Before you know it 8pm arrives and hunger is pulling you in all the wrong directions. There are plenty of great meals to choose from in this book and I would also like to think that there’s plenty of variety for every meal situation. All you need is a bit of planning to enjoy the results.
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Active8me Detox Recipe Book
Cauliflower Curry
INGREDIENTS
METHOD
Serves 4
1.
Fry the onions in a little oil until they start to soften, add the ginger and curry paste and fry until fragrant.
2.
Add the coconut milk, tomatoes, cauliflower and potatoes and bring to a simmer. Cook for 20-30 minutes or until the sweet potato is cooked, then season with salt.
3.
Stir in the lemon juice and spinach and leave for 2 minutes with a lid on, but off the heat. Season and serve.
You will need: 2 onions finely chopped Coconut Oil 1cm ginger, grated 2 tablespoons curry paste (use more if you like it hot) 400g tin coconut milk 400g tin chopped tomatoes 1 head cauliflower, broken into pieces 1 small sweet potato, peeled and cut into chunks 1 lemon, juiced
200g bag spinach
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Active8me Detox Recipe Book
Steak & Onions
INGREDIENTS
METHOD
Serves 1
1.
Fry the onions & mushrooms in a little olive oil until soft.
2.
Add the steak and cook to your own preference rare/medium/well done. Scrape the sticky mixture from the pan and spread over the meat while cooking.
3.
Serve with a mixture of steamed vegetables such as broccoli, baby carrots, mange tout or aubergine.
You will need: 6oz steak 1 medium onion, sliced Handful of mushrooms, sliced Olive oil
Selection of vegetables
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Active8me Detox Recipe Book
Hot Chilli
INGREDIENTS
METHOD
Serves 4-6 1.
You will need: 175g green lentils 2 tablespoons olive oil
2.
1 large onion, chopped 1-2 cloves garlic, crushed 1 tsp chilli powder & 1 tsp cumin seeds 1 red and 1 green pepper, chopped
3.
2 carrots, peeled and chopped 2 x 400g cans chopped tomatoes
4.
1 heaped tablespoon tomato puree 300ml vegetable stock 100g frozen peas 175g mushrooms, quartered 1 courgette, chopped
5.
salt and pepper 1 can kidney beans, drained 32
Place the green lentils in a large bowl and pour boiling water over them. Leave to soak for 30 minutes. Drain. Heat the oil in a large pan and fry the onion and garlic together with the chilli and cumin, until the onions are soft. Add the peppers, carrots and drained green lentils and cook for five minutes, stirring all the time. Add the tomatoes, purĂŠe, stock and peas, bring to boil and simmer until the lentils are tender (about 30 minutes). Add the mushrooms and courgettes and simmer for five minutes more. Season to taste. Add the kidney beans and simmer for five more minutes.
Active8me Detox Recipe Book
Nutty Loaf
INGREDIENTS
METHOD 1.
Pre-heat the oven to gas mark 6 or 200C
2.
Place the nuts, carrot, onion and herbs in a bowl.
3.
Stir to mix.
1 large carrot
4.
Add the oats and stir.
1 small onion, chopped small
5.
Add the tomato purĂŠe to the stock and mix.
6.
Pour the stock onto the mixture and stir.
200ml vegetable stock
7.
Stir in the beaten egg to bind.
1 tablespoon tomato purĂŠe
8.
Spread in a baking dish.
1 egg, beaten
9.
Top with sliced tomatoes.
2 tomatoes, sliced
10. Bake in the oven for 40-45 minutes.
Serves 4 You will need: 180g mixed nuts, chopped (brazil, pecan, walnuts, almonds, hazelnuts, cashew nuts)
1 teaspoon mixed herbs 70g oats
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Active8me Detox Recipe Book
Fish In Lemon Sauce
INGREDIENTS
METHOD 1.
Place the fish in a deep pan and cover both sides with oil. Leave them skin side down to cook.
2.
In the meantime mix the remaining ingredients together and spread the resulting sauce over the fish.
3.
Leave to cook through. Depending on thickness 3 to 7 minutes.
2 anchovies, minced
4.
2 teaspoons chopped fresh thyme leaves
Serve with a crisp green salad and a slice of lemon to squeeze over.
5.
Season to taste.
Serves 4 You will need: 4 fillets Pollock, Cod or other white fish 1/2 cup mayonnaise (home made) 2 teaspoons grated lemon zest 1 tablespoon fresh lemon juice
1 tablespoon minced shallots
1 tablespoon of olive oil
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Active8me Detox Recipe Book
Root Veg Hot Pot
INGREDIENTS
METHOD
Serves 4 You will need:
1.
Cut all the vegetables into bite size pieces. Apart from the finely chopped onions.
2.
Heat the oil in a large pan and add the onions. Cook until soft.
3.
Add the mixed herbs, salt and pepper. And chilli now if using it. Stir thoroughly then add the stock.
4.
Bring the mixture to the boil. Turn the heat down.
5.
Add all the vegetables and simmer for 40 minutes or until tender. Check during cooking as times vary slightly.
6.
Serve in a big bowl.
2 sweet potatoes 1 leek 4 large carrots 1/2 of a swede
2 parsnips 3 onions finely chopped 2 tablespoons of mixed herbs 4 tablespoons olive oil 1 pint of stock (vegetable) Pinch of black pepper Pinch of chilli optional
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Active8me Detox Recipe Book
Herbs & Spices Heal! Most herbs and spices contain more disease-fighting antioxidants than fruits and vegetables. It’s not an old wives tale.
They really do heal.
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Active8me Detox Recipe Book
Stuffed Peppers
INGREDIENTS
METHOD
Serves 4
1.
Brown the mince meat in a pan with a little oil.
2.
Add all the chopped veg (except the peppers) until they start to soften.
3.
Slice the pepper in half and deseed them. Brush the inside with a little oil.
4.
Stuff the peppers with the mince mixture.
5.
Brush the whole pepper and it’s contents with a little olive oil and place under a medium grill until cooked.
6.
If you like it spicy add some chilli to the meat mixture during cooking.
You will need: 400g extra lean mince, either beef or turkey 4 whole peppers Chopped celery
Sliced onion Sweetcorn Chopped carrots Chopped mushrooms Olive oil 1/4 teaspoon chili (optional)
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Active8me Detox Recipe Book
Stir Fry Pork
INGREDIENTS
METHOD
Serve 1
1.
Trim any visible fat from the pork loin cut it into strips and set aside.
2.
Thinly slice the carrots, peppers, mushrooms and onions.
3.
Heat a pan or wok to a reasonably high temperature and add the oil.
4.
When the oil is hot add the pork loin, carrots and peppers. Cook for 4 to 5 minutes
5.
Add the mushrooms and spring onions and fry for a further 4 to 5 minutes.
6.
Add the cashew nuts and bean shoots and cook for 2 to 3 minutes.
You will need: 1 pork loin 2 medium carrots 4 spring onions Half a cup of mushrooms
1 handful of bean sprouts 1 whole pepper (preferably green) Half cup of cashew nuts 3 tablespoons of olive oil You can use different vegetables. Try green beans, celery, broccoli, courgette or mange tout, for example.
Serve immediately.
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Active8me Detox Recipe Book
Stuffed Mackerel
INGREDIENTS
METHOD
Serves 2
1.
Heat oven to gas mark 6 or 200C
You will need:
2.
Lay tin foil on a baking tray and brush with olive oil.
3.
Clean and gut the mackerel, wash thoroughly and pat dry. Most supermarkets and fishmongers will do this job.
4.
Place all the other ingredients in a bowl and mix together.
5.
Place your fish on the tray and stuff each one with the mixture.
6.
Pour a tablespoon of oil over each fish and wrap the foil over.
7.
Place in the centre of the oven for 15 minutes.
8.
Serve with a slice of lemon.
2 medium size fresh mackerel Juice of 1/2 a lemon plus 2 slices for garnish 1 garlic clove, crushed
2 small shallots or 1 small regular onion, finely chopped 6 large sundried tomatoes, chopped Handful of fresh parsley, chopped Salt and pepper Olive oil
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Active8me Detox Recipe Book
Meat & Two Veg
INGREDIENTS
METHOD
Serves 2 You will need:
1.
Cook the meat according to your choice, either grill, fry or roast it. Set aside.
2.
Fry the chopped onion in the oil until very soft add the salt and pepper and the stock.
3.
When bubbling add the slices of sweet potato, broccoli and the quartered onion. Simmer until nearly cooked with 4/5 minutes to go.
4.
Add the meat to heat through while the vegetables are finishing cooking.
Either:1 small chicken breast, 1 loin chop, 2 lamb chops, a 4 oz steak or 4 slices of any meat joint. It really is your choice. 1 sweet potato, thickly sliced 1 handful of broccoli bushes 2 tablespoons of olive oil 2 Small onions. Finely chop 1, quarter the other 1/2 a cup of stock Salt and pepper to taste
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Active8me Detox Recipe Book
Pseudo Sushi
INGREDIENTS
METHOD
Serves 2
1.
Lay the Nori sheets out and brush with a little mayonnaise.
4 sheets of Nori seaweed
2.
4 to 8 lettuce leaves depending on size. Use soft lettuce. Alternatively you can use spinach.
Lay the lettuce leaves lengthways along the middle of the sheet.
3.
Place the beetroot, cucumber and onion on top, lengthways.
8 slices of cucumber halved
4.
Combine the meat or fish with the mayonnaise, divide in 2, spread on top of the other ingredients.
1 spring onion thinly sliced lengthways and cut into 1 inch pieces
5.
You should have everything in a line in the middle of the sheet.
4 tablespoons of meat or fish of your choice (Good one for left overs)
6.
Bring one side of the sheet up and roll tightly into a sausage shape.
7.
Cut into 3 and stand upright.
You will need:
8 slices of beetroot, halved
4 tablespoons of mayonnaise
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Active8me Detox Recipe Book
Snacks A Controversial Subject Good snacks are there for a good reason. They help to keep you on the straight and narrow, they help you to achieve your goals and stop you feeling deprived when you see others munching away on something that you used to love. Now you have your very own “healthy” treat that will not jeopodize your health and wellness goals. Eating healthily isn’t about deprivation and suffering, it’s about getting results for the benefit of your health. Snacks have their part to play in more ways than one and can be a vital nutritional extra. They can be a safeguard against grabbing something unhealthy on the run and they can also be a way of controlling hunger if you are stuck in a situation out of your control such as a traffic jam.
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Active8me Detox Recipe Book
Trail Mix
INGREDIENTS
METHOD
Several 50gm servings
1.
Take all of the ingredients, place them in an air tight container and shake.
2.
Leave them in the container and measure out as required.
You will need: 1/2 cup of walnuts 1/2 cup of almond 1/2 cup of cashew nuts
Alternatively for a richer flavour.
1/2 cup of pecans nuts
1/2 cup of pine nuts
1.
Bake on gas mark 5 or 190 C
2.
Spread the nuts (not the fruit) onto a large baking tray (you may have to do them a bit at a time, putting too many on one tray will not roast them all) and place in the oven for around 10 minutes until lightly roasted.
3.
Add the fruit when cool and mix as above.
1/2 cup of pumpkin seeds 1/2 cup of sunflower seeds 1/2 cup of sesame seeds 1/2 cup of grated coconut 1/2 cup of currents 1/2 cup of dried cranberries
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Active8me Detox Recipe Book
Berry Box
INGREDIENTS
METHOD
Serves 4
1.
Place all the fruit in a bowl and mix well together.
1 cup of blackberries
2.
Sprinkle with lemon juice.
1 cup of blueberries
3.
Serve with a tablespoon of yogurt and enjoy.
You will need:
1 cup of strawberries 1 cup of raspberries
2 tablespoons of lemon juice 1 tablespoon of yogurt per serving
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Active8me Detox Recipe Book
Crispy Veg Sticks
INGREDIENTS
METHOD
Serves several.
1.
Heat oven to gas mark 8 or 230C. Place rack in centre of oven and line 2 baking sheets with greaseproof paper.
2.
Cut veggies into French fry sized sticks. In a large bowl, toss veggies in the rice flour and seeds to coat.
3.
Shake off excess and spread in a single layer on baking sheets. Bake for 7 minutes.
4.
Meanwhile, combine oil, garam masala, and salt in a large bowl. Gently toss vegetables with oil mixture. Return to sheet and bake until crisp, tender and lightly browned along edges, 10 to 15 minutes.
You will need: 2 pounds large carrots, parsnips, sweet potatoes, beetroot, swede any of your favourite root vegetable trimmed and peeled 6 tablespoons of rice flour 6 tablespoons of olive oil or coconut oil 2 tablespoons sesame seeds, flax seeds. 2 teaspoons Garam masala 2 teaspoons of salt
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Active8me Detox Recipe Book
Yogurt Delight
INGREDIENTS
METHOD
Serves 1
1.
Empty the yogurt into a bowl.
You will need:
2.
Carefully measure out the nuts and dried blueberries and add on top of the yogurt.
3.
Slice the banana and add.
4.
Sprinkle with flax seed or sesame seeds for extra fibre.
6 oz full fat Greek yogurt 1/2 oz raw/unroasted Macadamia nuts 1 oz dried blueberries 1 fresh banana, sliced
.
2 tablespoons Flax seed or sesame seeds
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Active8me Detox Recipe Book
Chilli Lime Mixed Nuts
INGREDIENTS
METHOD 1.
Preheat the oven to gas mark 4 or 180C.
2.
Line a baking sheet with greaseproof paper.
3.
In a large bowl, mix all the ingredients together thoroughly.
4.
Spread evenly onto the baking tray.
5.
Place in the oven for 10 to 12 minutes.
1 teaspoon of cumin
6.
Leave to cool.
1/4 teaspoon of salt
7.
Store in an air tight container.
Several 50 g servings You will need: 1 cup of almonds 1 cup of cashews 1 cup of pecans 3 tablespoons of melted butter
1 lime 1 teaspoon of chilli powder
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Active8me Detox Recipe Book
Processed Foods Are Made For Long Shelf-life, Not Long Human Life! Chemicals, additives and preservatives make food last for a long time without going rancid or affecting the taste of the food.
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Active8me Detox Recipe Book
Dip Sticks
INGREDIENTS
METHOD
Serves 4-6
1.
In a food processor, combine tahini and lemon juice. Mix for 1 minute, scrape sides & mix for 30 seconds.
2.
Add 2 tablespoons of olive oil plus the garlic, cumin and salt. Mix for 30 seconds.
3.
Drain and rinse the chickpeas, add half to the mixer and mix for 1 minute. Scrape sides of bowl, add the other half. Mix for 1 minute.
4.
If the hummus is not smooth and creamy by now, continue to mix and add two to three tablespoons of water until completely smooth.
5.
Transfer hummus to a bowl, top with 1 tablespoon of olive oil and sprinkle paprika on top.
6.
Serve with your vegetable sticks.
You will need: 1 (15 oz) can chickpeas 1/4 cup lemon juice (1 large lemon) 1/4 cup tahini 1/2 garlic clove, minced
2 tablespoons olive oil, plus more for serving 1/2 to 1 teaspoon salt (to taste) 1/2 teaspoon cumin 2-3 tablespoons water Paprika for dusting on top Your favourite raw vegetables cut into sticks
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Active8me Detox Recipe Book
Biscuits
INGREDIENTS
METHOD
Makes 12
1.
Heat oven to gas mark 4 or 180C
You will need:
2.
Chop the apple and cook until soft.
2 eggs
3.
Place the eggs in a bowl and whisk then add the apple.
4.
Add the bicarbonate of soda to the flour then add this to the eggs. Stir until all the ingredients are well combined.
5.
Add the almonds, walnuts and gradually add the sesame seeds.
6.
The mixture should be soft but not runny. If it is dry, add a little water.
7.
Shape the mixture into biscuits and place on a baking tray pre covered with baking paper.
8.
Bake for 10 to 15 minutes or until golden.
1 cup of coconut or almond flour 1/2 cup of finely chopped almonds 1/4 cup of roughly chopped walnuts
1/4 cup sesame seeds 1/2 cup finely chopped apple 1/2 teaspoon bicarbonate of soda A little water if mixture is too dry
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Active8me Detox Recipe Book
Cocktail Sticks
INGREDIENTS Serves Many
Celery
You will need:
Cherries
Cherry tomatoes
Walnuts
Cucumber
Kale
Olives
Peppers
Meat chunks
Mussels
Grapes
Strawberries
Prawns
Cocktail Sticks
METHOD
Onion pieces Garlic cloves Crispy veg sticks Carrots Apple Pineapple 51
1.
Cut your favourite selected food items into bit size pieces and place 3 to 4 on a cocktails stick.
2.
Repeat the process combining different foods on each stick.
3.
4 to 5 sticks is generally considered one snack portion.
4.
Have fun with them.
Active8me Detox Recipe Book
Coconut Chunks
INGREDIENTS
METHOD
Serves many
1.
Drain the coconut water by piercing a hole in the top. Keep this water and either drink it or add it to any of the fruity drinks recipes.
2.
Crack the coconut open. The easiest way I know is to place the coconut in 2 carrier bags, take it outside and swing it with great force against the ground. This cracks the hard shell and loosens the coconut meat from the sides.
3.
Rinse the coconut meat under a cold tap, cut into chunks.
4.
Store in an air tight container in the fridge.
You will need: 1 fresh coconut 2 Carrier bags
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Active8me Detox Recipe Book
Drinks A Double Edge Sword. What do our bodies need over everything else to survive? Water. What everyday substance causes the most harm to health? Sugar. What two ingredients are combined and sold all over the world in quantities that are almost unfathomable? Sugar and water. Soft drinks are the probably the greatest single contribution to the ever increasing problem of ill health and obesity in the entire world. Keep your drinks clean and fresh, available and simple. Drinks are a tool almost as much as snacks. We often think we are hungry but actually we are thirsty. Drinking will satisfy that craving more efficiently than food. A great tip is to keep a sports bottle with you at your desk or work place and get into the habit of drinking regularly. Hydration is not only essential but it keeps you alert, even during that long meeting the boss insists on having in the middle of the afternoon. You know, the ones that everybody nods off in. Stay hydrated and stay awake.
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Active8me Detox Recipe Book
Lemonade
INGREDIENTS
METHOD
Serves 6
1.
Place the chopped pear in a small saucepan and cook until very soft.
2.
Add the lemon juice and simmer gently for 5 minutes.
3.
Remove from the heat leave to cool.
4.
Whisk thoroughly by hand or place in a liquidiser.
5.
Add 2 pints of water and blend.
6.
Store in the fridge and add a slice of fresh lemon when serving.
7.
Pour over ice and add the mint leaves if liked.
You will need: 2 very ripe pears, peeled and chopped The juice of 6 fresh lemons Fresh mint leaves 2 pints of water
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Active8me Detox Recipe Book
Tropical Delight
INGREDIENTS
METHOD
Serves 2
1.
Peel the mango and remove the flesh from the stone. Roughly chop and place in a liquidiser.
2.
Add the milk and yogurt and blitz until smooth.
3.
Meanwhile mix the cinnamon and ground almonds together
4.
Pour the milkshake into two tall glasses and sprinkle the nuts and cinnamon mix over the top.
5.
Enjoy with a friend, add ice if required.
You will need: 1 pint of almond milk 1 fresh mango 4 tablespoons of Greek yogurt 1/4 teaspoon cinnamon
2 teaspoons ground almonds
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Active8me Detox Recipe Book
Greens Drink
INGREDIENTS
METHOD
Serves 2
1.
Peel the fruit and take the hard stalks and stem away from the vegetables.
2.
Chop all the ingredients and place in a liquidiser.
3.
Blitz until smooth
4.
Add water until you have a consistency that you prefer, there are no rules with this one.
5.
Serve over ice.
You will need: 1 handful of spinach 1 handful of kale 1 handful of broccoli 1 handful of watercress
A jug of water 1 lemon 1 large apple or pear
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Active8me Detox Recipe Book
“Use Tap Water, It’s Better Regulated” Not all bottled water is BPA free yet so use good old tap water in your drinks. No one really knows what the health outcomes are. Do you really want your body to be a part of that experiment?
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Active8me Detox Recipe Book
Tomato Juice
INGREDIENTS
METHOD
Serves several
1.
Put all ingredients into a large pot (not aluminium). Bring to a simmer and cook, uncovered, until mixture is completely soupy, about 25 minutes.
2.
Force mixture through a sieve or blender depending on how smooth you like it. Cool completely.
3.
Store covered. This will last for about 1 week in the refrigerator.
You will need: 3 pounds very ripe garden tomatoes, cored, roughly chopped 1 1/4 cups chopped celery with leaves 1/3 cup chopped onion 1 teaspoon of honey 1/2 teaspoon salt Pinch black pepper A couple shakes of Tabasco sauce, about 6-8 drops (to taste)
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Active8me Detox Recipe Book
Mint Tea
INGREDIENTS
METHOD
Serves 2
1.
Bring the water to a rolling boil.
You will need:
2.
Remove from heat and add the mint leaves.
3.
Steep for three to five minutes, depending on desired strength.
Ice (Optional)
4.
(Optional) Pour over ice.
2 lemon wheels, or lemon juice to taste (Optional)
5.
(Optional) Garnish with lemon wheels or add lemon juice to taste.
6.
Serve hot in mugs or iced in tall glasses.
2 cups filtered water About 15 fresh mint leaves
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Active8me Detox Recipe Book
Melon Madness
INGREDIENTS
METHOD
Serves 6
1.
De-seed the watermelon and remove the flesh from the skin.
1 Honeydew melon
2.
Peel the mangos and remove flesh.
2 mangos
3.
Squeeze the lemon and add the juice to the liquidiser then add the rest of the fruit.
4.
Add the ginger.
5.
Liquidise until sooth and creamy.
6.
Serve over ice.
7.
Add the pomegranate if required and stir in.
8.
If this is too creamy for you just add water until it meets your taste.
You will need:
1 lemon 1/2 teaspoon of freshly grated ginger
Handful of pomegranate seeds (optional)
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Active8me Detox Recipe Book
Ready, Set, Go
INGREDIENTS
METHOD
Serves 2
1.
Once the above fruits are frozen, blend individually to create a “slush” out of them.
2.
Layer in a fruit cup as pictured, and enjoy!
3.
Try to buy organic and local produce to make the best fruity slush snack ever.
You will need: 4 kiwis, peeled and frozen 2 cups cantaloupe melon, cut into cubes and frozen 2 cups watermelon, cut into cubes and frozen
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Active8me Detox Recipe Book
Protein Power
INGREDIENTS
METHOD
Serves 2
1.
Peel and chop the banana and place in a liquidiser.
2.
Add the whey protein, egg and almond milk (honey if post workout).
3.
Blitz on high until smooth.
4.
Drink as is or over ice.
You will need: 1 banana 1 tablespoon whey protein powder 1 egg 1 pint almond milk
This drink is not only delicious but it’s perfect for after your workout to help replenish energy stores. Take a look in the extras section to find a version of this drink that can be used as a meal replacement for those mega awkward so so busy busy days.
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Active8me Detox Recipe Book
Salads Salads Are Sublime! I could leave it there but I will elaborate. Not only is there an almost infinite number of salad variation to be made but the nutritional value is immense. All that fresh produce packed full of vitamins and minerals is absolutely incredible. Think about it. here is hardly a vegetable on the planet that you can’t eat raw in a salad, just the few that are too hard or too bitter. Apart from that there are all the other vegetables to experiment with in different combinations. A salads can range from just a few select leaves together in a bowl right up to a combination of chunky root vegetables. Salads are so versatile, they go with pretty much anything. You can add meat or fish if you want and they can be a side dish or a main meal. They are great time savers, perfect for packed lunches and yes you can even have it for breakfast. Try it.
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Active8me Detox Recipe Book
Chunky Chopped Salad
INGREDIENTS
METHOD
You will need:
1.
This one is easy. Grab just about any vegetable or salad item in the fridge.
Chop the vegetable into a variety of small to medium sized pieces.
2.
Put everything in a large air tight container.
3.
Sprinkle with lemon juice, just a couple of shakes plus salt and black pepper to taste.
4.
Put the lid on and gently toss the container over and over to mix the contents.
5.
Make as much as you dare and store for use during the week.
Tomatoes
Carrot
Cucumber
Green beans
Beetroot
Baby corns
Radish
Peppers
Onion
Spinach
Mange tout
Olives
Courgette Kale Broccoli Plus nuts and seeds, lemon juice, salt and pepper to taste.
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Active8me Detox Recipe Book
Perfect Pistachios
INGREDIENTS
METHOD
Serves 4 You will need:
For Salad
For Salad 4 cups of mixed greens (a large handful per person is about right)
1.
In a large serving bowl, toss first 4 salad ingredients.
2.
Top with toasted nuts.
3.
Cover and refrigerate until ready to serve.
1 cup of sprouts (radish preferably, for bite)
For Vinaigrette
2 nectarines, chopped
1.
2 avocados, chopped ¼ cup toasted pistachio nuts (pumpkin seeds or almond slivers also work well) For Vinaigrette ¼ cup balsamic vinegar ¼ cup olive oil 1 teaspoon ground mustard powder Juice from 1 fresh lime 65
In a mixing bowl, whisk together vinegar, oil, mustard powder and lime juice until well blended. The mustard powder will help bind the ingredients together. You may need to stir/shake lightly before serving.
Active8me Detox Recipe Book
Pickled Red Cabbage Salad
INGREDIENTS
METHOD
Serves 4 You will need: 4 cups of red cabbage, shredded 1/2 cup diced peppers, red or green 1/2 cup celery, sliced 2 tablespoons of honey 3/4 cup white wine vinegar 2 tablespoons pumpkin seeds, roasted Salt and pepper
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1.
Add all the vegetables together in a large bowl, stir to mix.
2.
Dissolve the honey in vinegar. Add salt and pepper to taste.
3.
Mix the vegetables and dressing together. Refrigerate and allow to marinate for at least 2 hours. Stir occasionally to recoat all the vegetables.
4.
Remove salad to a serving bowl with a slotted spoon; reserve the dressing to use to refresh salad or for serving on the side.
5.
Sprinkle with pumpkin seeds for added crunch
Active8me Detox Recipe Book
Garden Pea Salad
INGREDIENTS
METHOD
Serves Many
1.
If using frozen peas, thaw, drain and pat dry with a paper towel.
2.
If using fresh peas, bring a pot of lightly salted water to a boil. Add peas and cook until tender, approximately 2 to 3 minutes. Drain and refresh under cold running water. Pat dry with paper towels.
3.
In a medium-size bowl, add the green peas, celery, and onions; set aside.
4.
In a small bowl, combine mayonnaise, yoghurt, lemon juice, salt, and pepper.
You will need: 1 (10-ounce) package frozen petite green peas or 3 cups fresh peas 1 cup thinly sliced celery 3 onions, thinly sliced
2 tablespoons mayonnaise 2 tablespoon Greek yogurt 1 to 2 teaspoons freshly-squeezed lemon juice or to taste Pinch of salt and pepper to taste
Cover and refrigerate at least 1 hour before serving.
Pour prepared mayonnaise mixture over the pea mixture and toss lightly.
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Active8me Detox Recipe Book
Home Cooking Thousands are now waking up to the benefits home cooking brings. Popularised by TV chefs and access to a never ending supply of recipe books home chefs are emerging everywhere. Home cooking is healthier, more economical, eco friendly and fun.
Try It And See!
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Active8me Detox Recipe Book
A Very Green Salad
INGREDIENTS
METHOD
Serves 4-6
1.
Wash and dry greens, place in a large bowl.
2.
Add chives and season with salt and pepper; drizzle over about 2 tablespoons of olive oil. Toss well to coat.
3.
Squeeze lemon juice over the greens and toss again. Taste and adjust seasoning.
4.
Serve immediately on its own or as a side dish.
You will need: 8 to 10 cups (about 1 pound) mixed greens such as, watercress, spinach, rocket, dandelion, lambs lettuce, Lollo Rosso. Also include shoots such as bean sprouts and mustard cress 2 tablespoons finely chopped chives Salt and freshly ground black pepper to taste 2 to 3 tablespoons extra virgin Olive oil 1/2 lemon, juiced
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Active8me Detox Recipe Book
Hot & Spicy Courgette Salad
INGREDIENTS
METHOD
Serves 4
1.
Add the olive oil to the pan on a medium heat.
2.
Add the courgette, garlic, oregano paprika, chili powder..
3.
SautĂŠ for 5 minutes. Turning until both sides are evenly browned.
4.
Add red chili flakes, salt and pepper to taste.
5.
Top with tomato slices, coriander and red onion.
6.
Serve immediately
You will need: 1 tablespoon of olive oil 2 medium courgettes, sliced 2 cloves of garlic, mashed 1 teaspoon of paprika 1 teaspoon oregano 1/8 teaspoon chili powder Red chili flakes to taste Salt and pepper to taste 2 large tomatoes 1/4 cup coriander, chopped
Bit more involved but worth it.
1/2 red onion thinly sliced
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Active8me Detox Recipe Book
Carrot & Onion Salad
INGREDIENTS
METHOD
Serves 6
1.
Peel and then grate the carrots using either the large holes on a box grater or a food processor fitted with a medium grating attachment. Put the grated carrots in a large bowl.
2.
Thinly slice the onion and add to the carrots.
3.
In a small bowl, whisk the oil and lime juice. Add the jalape単o and season to taste with salt and pepper.
4.
Add the dressing and chopped coriander to the carrots and toss. Season to taste with salt and pepper, garnish with the coriander leaves (if using), and serve.
You will need: 8 medium carrots (about 1-1/2 lb.) 1 large onion 1/4 cup extra-virgin olive oil 3 tablespoons fresh lime juice 1 medium jalape単o, cored, seeded, and minced Salt and freshly ground black pepper 1/2 cup coarsely chopped coriander, fresh Whole coriander leaves for garnish (optional)
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Active8me Detox Recipe Book
Superfoods Salad
INGREDIENTS
METHOD
Serves 2-4
Shred and steam the kale for 5 minutes or until the kale is softened and a vibrant green colour. 2. Peel the orange, part the segments and then cut them in half. Place them in a large bowl and squash with a fork to release some of the juice. Keep all of it pulp and all. 3. In the mean time remove the seeds (arils) from your pomegranate and add to the orange. 4. Add the mustard and cranberries and mix well. 5. Toss the kale in the dressing, then serve. This will keep a couple of days in the fridge. 1.
You will need: 1 head of kale, or a pack of shredded kale 1/2 a pomegranate 1/2 an orange I/2 cup of cranberries 2 tablespoons of pine nuts 1 1/2 teaspoons of wholegrain mustard
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Active8me Detox Recipe Book
Vegetables Vegetables Are Also Amazing Equally as nutritious as salads but with greater versatility. Once cooked they provide a variety of wonderfully filling meals any time of the year. A nice tray of oven roasted vegetables, either on their own or with some meat or fish is delicious and easy to prepare. Ever thought of growing your own. It’s easier than you might think, the flavour of home grown is just out of this world and having them cooked and on your plate in as little as a few minutes is just the most wonderful thing. Many vegetables can be grown among the flowers and other plants. Grow them in stages so you don’t end up with a wheel barrow full of onions. Some can also be grown in pots and containers, just remember to water them. Remember vegetables are like us, they need water otherwise they will nod off in the afternoon as well. Give it a go and feed yourself the very best.
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Active8me Detox Recipe Book
Oven Roasted Vegetables
INGREDIENTS
METHOD
Serves 2
1.
Heat oven to gas mark 6 or 200 C
You will need:
2.
Chop the vegetable into roughly 1 inch cubes. I don’t bother peeling them (except the garlic and onion), it takes too much goodness away.
3.
Cut the garlic gloves in half and place all the vegetables on a large baking tray.
4.
Spread them out and cover with the oil, a pinch of salt and pepper and the mixed herbs.
5.
With a wooden spoon mix them up thoroughly.
6.
Place in the oven for 35/40 minutes or until brown.
1 leek 4 carrots 1 courgette 1 pepper, any colour
4 cloves of garlic Handful of broccoli bushes 1 small sweet potato 1/2 of one small aubergine 4 tablespoons olive oil Salt and pepper 4 tablespoons of mixed herbs
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Active8me Detox Recipe Book
Cauliflower Rice
INGREDIENTS
METHOD
Serves many
1.
Cut the cauliflower into pieces and place in a food processor.
2.
Blitz on high for about 30 seconds or until the cauliflower looks like rice.
3.
You can now either eat it as is cold with a salad or fish for example
4.
Or, heat it in a pan with just a drizzle of water and have it hot with a curry dish, stuffed peppers or maybe a stir fry.
You will need: 1 cauliflower 1 food processor
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Active8me Detox Recipe Book
Cauliflower Mash
INGREDIENTS
METHOD
1 pound of cauliflower is approximately 4 servings
1.
You will need:
Break the cauliflower up into florets, or just chop. Cook it in the microwave until it's tender, no need to add water - a fork should easily pierce it.
1 raw cauliflower Once cooked add the remaining ingredients including garlic or spices but not chives or onions if using those.
4 tablespoons of any combination of butter, milk, yogurt or whatever you like to use when you make real mashed potato. Butters or milk should be home made from almonds
2.
Salt and pepper Options: minced garlic (a clove or two) Add your favourite spices if you wish Chopped chives or spring onions works very well.
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Place the whole lot into a food processor and blitz until thick and creamy. You could also use a stick (hand) blender.
Active8me Detox Recipe Book
What’s Good About Veg? Vegetables, like fruits, are full of “the good stuff “ vitamins and minerals. All the Green-Yellow-Orange vegetables are rich sources of calcium, magnesium, potassium, iron, beta-carotene, vitamin B-complex, vitamin-C, vitamin-A, and vitamin K. Not To Mention Antioxidants to fight disease by boosting the Immune system.
That’s Clever! Nope. That’s Just Nature.
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Active8me Detox Recipe Book
Oodles of Noodles
INGREDIENTS
METHOD
Serves 2
1.
Using the julienne blade of a mandolin, slice courgettes lengthwise into long thin strands. When you reach the seeds in the middle stop as (the seeds will cause the noodles to fall apart).
2.
Separate the strands. Transfer them to a colander and toss in a little salt. Leave for 10 minutes.
3.
Gently squeeze strands to extract excess water. To eat cold transfer to a bowl and toss with lemon and season. To eat hot, put the noodles into a hot pan with a teaspoon of oil until just soft 2-3 minutes
4.
Garnish with herbs of your choice and serve.
You will need: 2 medium-sized raw courgettes washed, dried, and trimmed at both ends 2 tablespoon fresh-squeezed lemon juice Salt and pepper to taste Herbs of your choice
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Active8me Detox Recipe Book
Steamed Vegetables
INGREDIENTS
METHOD
You will need:
1.
Wash and cut the vegetables and place in the steamer. Be careful how long you steam them, they should be crisp but tender.
2.
When cooked, place them on a plate sprinkle a little bit of salt, and pepper then drizzle virgin olive oil and freshly squeezed lemon juice over them.
3.
Eat them alone or with another dish. Absolutely delicious!
A steamer pan A selection of your favourite vegetables You can make a beautiful salad with steamed vegetables. Broccoli, carrots courgette, cauliflower, peppers, onion mushrooms, mange tout Extra virgin olive oil Salt and pepper Lemon juice
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Active8me Detox Recipe Book
Baked Sweet Potato
INGREDIENTS
METHOD
Serves 1-2
1.
Heat the oven to gas mark 6 or 200C.
2.
Put your sweet potato on some foil on a baking tray and place in the middle of the oven.
3.
Bake until soft when a knife is inserted. It varies rather a lot depending on size but 45 minutes for a small potato is about average.
4.
Remove from the oven and leave to cool for 5 minutes.
5.
Cut open and garnish to taste.
6.
Eat alone or with one of the other meal options in this book. Steak and onions perhaps.
You will need: 1 small sweet potato (careful as most of them are quite large) Salt and pepper to taste
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Active8me Detox Recipe Book
Shoot & Sprout
INGREDIENTS
METHOD
You will need:
1.
A selection of your favourite beans and seeds. For example
2.
Mung beans
3.
Lentils Chick peas
Sunflower seeds
4.
Alfalfa seeds Adzuki beans
5.
A bowl A nut milk bag or cheese cloth
6.
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Soak seeds overnight in a bowl with water. The next morning, drain water and rinse with fresh water once or twice. Place in a sprouting bag, or sprouting jar without any water. (Should still be humid, not completely dry). Every morning and night rinse with fresh water, to keep the sprouts wet and clean of mould. Ensure the sprouts never dry up, and repeat process until your desired length or age of sprout. Rinse out with fresh water and serve immediately in salads, wraps, smoothie’s, juices, garnish or just eat as a snack.
Active8me Detox Recipe Book
A Raw Deal ?
INGREDIENTS
METHOD
You will need:
1.
Peel and prepare as you wish
Any vegetable of your choice that can be eaten raw.
2.
Cut into sticks or bit size chunks
3.
Mix a selection together
Try new ones as it is surprising how many vegetables are delicious in their raw state.
4.
Pack in your lunch box for that afternoon snack attack
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Active8me Detox Recipe Book
Savoury Rice
INGREDIENTS
METHOD
Serves 4 - 6
1.
Heat the oil over a low heat and put the cashew nuts, raisins and cardamom pods in until the nuts are golden. Be very watchful as they burn easily.
2.
Keeping the heat down. Once the nuts are golden add the onions and cook until soft. Around 5 minutes.
4 tablespoons of oil, either olive oil or coconut oil
3.
Add the cauliflower rice and turn the heat up to medium.
5 cardamon pods, crushed
4.
Keep turning the ingredients to fully combine and cook the “rice�.
5.
After 5 minutes serve immediately with your favourite dish.
You will need: 1 cauliflower turned into cauliflower rice. See instructions in the extras section of this book. 1 large onion, finely chopped 1/4 cup of cashew nuts 1/8th cup of raisins
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Active8me Detox Recipe Book
Extras Wow! Ice cream Can’t beat it. Everyone loves it but lets face it it’s usually full of sugar and preservatives so have a go at this delicious Mint Choc Chip Recipe, it’s excellent. These extras are here to help make things easier for you. It can be difficult to think of healthier alternative for some of the foods we have been eating for years but they are around. My absolute favourite is the cauliflower rice. If you served it to a guest and didn’t tell them what it was, I bet they would never know, especially the savoury rice recipe. Pha! What cauliflower? As for Almond milk, do give it a go if only to get the left over pulp as an excuse to make almond fudge, well somebody has to justify all this good eating. Almonds are pretty versatile and once you have mastered their uniqueness for being turned into other things you will appreciate how important it is to have them in the cupboard. Please remember that some extras, like nuts, are almost like treats. Be careful with them and use them to your advantage.
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Active8me Detox Recipe Book
Meal Replacement Shake
INGREDIENTS
METHOD
Serves 2
1.
Peel and chop the banana and place in a liquidiser.
2.
Add the whey protein, eggs and almond milk. Blitz on high until smooth.
3.
Drink as is or over ice.
You will need: 1 banana 2 tablespoon whey protein powder 2 eggs 1 pint almond milk
Use this as a meal replacement on those days where you just don’t have time. It will give you plenty of energy until your next meal. Do not use as a snack.
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Active8me Detox Recipe Book
Amayonnaising
INGREDIENTS
METHOD
Serves many You will need: 2 egg yolks
1.
In a large bowl whisk the egg yolks with a pinch of salt. Add one drop of oil to the egg yolks and whisk together with an electric whisk.
12 fl oz (340 ml) of olive oil
2.
Continue to add one drop of oil at a time, whisking continuously until the mixture blends together.
3.
After a quarter of the oil has been blended, add the lemon juice or vinegar and beat into the mixture.
4.
Add the remaining oil, you should be able to add in a thin stream.
5.
Once all the oil is in, add mustard and season with salt and pepper.
6.
If the mayonnaise is too thick, add a few teaspoons of boiling water.
7.
Chill before serving. Keeps for 3-4 days in an airtight container or jar.
1 tablespoon of lemon juice or white wine vinegar 1 - 2 tablespoons of Dijon mustard Salt and pepper
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Active8me Detox Recipe Book
Almond Milk
INGREDIENTS
METHOD
You will need: 1 cup almonds 4 cups filtered water Nut milk bag or a cheese cloth for straining
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1.
Soak the almonds in the filtered water for 4-6 hours and rinse well.
2.
Combine all of the ingredients in a blender, and blend until smooth and creamy, about 1 minute in a high-powered blender.
3.
Strain the “milk� through a nut-milk bag or cheese cloth, squeezing well to extract the extra liquid. You can save the remaining almond pulp for another recipe, or discard.
4.
Store in the fridge, in a sealed container, for up to 4 days.
Active8me Detox Recipe Book
Nut Butter
INGREDIENTS
METHOD
You will need:
Add the almonds to the food
2 cups of almonds
processor and blitz.
Quite a bit of patience
Do this in stages as it takes a while.
Best done a few minutes at a time so as not to overheat the processor.
An air tight container
Freshly roasted almonds break down
into nut butter faster, if added to the food processor while still warm. (You can dry-roast your own almonds for 10-12 minutes at 350F). You can use raw nuts but they do
take a little longer. Do not use soaked almonds (without
thoroughly drying). Do not add liquid as moisture will greatly reduce shelf life. 88
Active8me Detox Recipe Book
Almond Flour
INGREDIENTS
METHOD
8oz of almonds makes 2 cups of flour
1.
Place almonds 1 cup at a time in a food processor.
2.
Blend on high until the almonds are all ground to a floury consistency.
3.
Use as required
4.
Store in an air tight container.
You will need: Raw blanched almonds Food processor
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Active8me Detox Recipe Book
Wellness. The best feeling in the world. This can only be achieved
by supplying your body with the correct materials to build and repair with.
Give it the good stuff!
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Active8me Detox Recipe Book
Mint Choc Chip Ice Cream
INGREDIENTS
METHOD 1. Combine all ingredients, except the
You will need:
chocolate, into a blender, and blend until smooth and creamy. Scrape down the sides as necessary.
2 ripe avocados 1/2 cup almond milk, home made of course 2 tablespoons raw honey 2 tablespoons coconut oil 1/2 teaspoon peppermint extract 2 oz. 80% dark chocolate, chopped or shaved. Do not use any less than 70% chocolate
2. Be sure to taste-test at this point,
and make any adjustments, then transfer to a freezer-safe container. 3. Fold in your dark chocolate chunks,
if desired, or simply sprinkle them on before serving. 4. Allow to set in the freezer for 4-6
hours. There’s nothing wrong with enjoying chilled mint-chocolate pudding, if you’re impatient, though! Garnish with extra chocolate, then enjoy this cold, creamy treat immediately!
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Active8me Detox Recipe Book
Almond Fudge
INGREDIENTS
METHOD
You will need: 1 large banana, sliced ½ cup raw almond pulp (from making almond milk) ½ teaspoon salt 3 tablespoons cocoa powder 100%* 2 tablespoons raw honey ½ cup almond flour ¼ cup almond milk 2 tablespoons coconut oil
* I realise this sounds very wrong but Cadburys Bournville Cocoa is made from 100% cocoa. It’s allowed.
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1.
Place all ingredients in a blender and blend well until smooth.
2.
Line a glass baking dish with wax paper, and pour the mixture into the dish.
3.
Place dish in freezer for about 2-3 hours, or until hardened.
4.
Remove frozen fudge from dish and slice into small chunks.
5.
Return fudge chunks to dish, cover and store in freezer.
Active8me Detox Recipe Book
Chocolate
INGREDIENTS
METHOD
You will need; 70% to 100% dark chocolate
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1.
Use the highest % cocoa content you can palette as this does get more bitter the purer it is.
2.
Do not use a substitute or a sub 70% cocoa.
3.
Only use this chocolate as chips in ice cream for now until your 3 weeks detox is over then you can start to incorporate more treats into your diet.
Active8me Detox Recipe Book
Honey Bee
INGREDIENTS
METHOD
You will need:
1.
Use honey as required in recipes that allow it.
2.
Do not use a substitute or a sub standard version.
3.
Enjoy this natural treat as it is the only sweet ingredient that is allowed on the Active8me programme.
100% pure organic raw honey.
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Well Done! By using the meals in this book you have made vast improvements to your health and well being. Now you are enjoying some of the benefits of healthy eating it is understandable that you want to take those benefits even further and make the joy of living the ultimate healthy lifestyle your goal. People who embark on this way of life never regret taking the plunge and are only ever regretful of having not made the commitment sooner. Don’t waste any more time in your quest for the health and wellness you deserve. Active8me has everything you need. We give you the knowledge and the power to truly understand Fitness, Health and Nutrition. We give you the knowledge you need to get what you want and change your life. To Be Well
To access the power Active8me has to offer YOU
Get The Full Active8me 12 Weeks To Wellness Program www.active8me.co.uk/12-weeks.php
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There Is No Secret To Healthy Eating, Just Help To Get You Started. Healthy eating isn’t all about weight loss either. It’s about looking good, feeling good and protecting yourself from conditions like obesity that lead to our many modern day diseases such as diabetes, high blood pressure, heart disease, dementia and so forth. If you’re interested in making changes and protecting yourself and your loved ones for the future take a look at the Ative8me 12 Weeks 2 Wellness package. You’ll be surprised at the benefits and you’ll be amazed at how quickly you’ll notice them. http://www.active8me.co.uk/12-weeks.php
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