RE CI PE
TABLE OF CONTENTS Breakfast
Dessert
03 Raspberry Overnight Oats 04 Chocolate Peanut Butter Smoothie Bowl 05 Blueberry Banana Breakfast Smoothie 06 Banana Oats Pancake 07 Raspberry Smoothie Bowl 08 Acai Bowl 09 Bircher Muesli 10 Chia Seed Omelet 11 Pear Chia Seed Pudding 12 Homemade Muesli 13 Banana Choc-Nut Breakfast Smoothie 14 French Toast 15 Egg White and Spinach Omelet
38 Strawberry Tiramisu 39 Berry and Yoghurt Popsicle 40 Coconut Mango Chia Pudding 41 Chocolate Mouse with Avocado 42 Raw Raspberry and Coconut Cheesecake 43 Chocolate Chia Pudding with Banana and Fig
Lunch 17 Figs, Ricotta and Honey Toast 18 Peanut Butter and Berries on Toast 19 Spiced Rhubarb Compote and Yoghurt Toast 20 Rainbow Chicken Salad in a Jar 21 Smashed Avocado and Eggs on Toast 22 Traditional Greek Salad 23 Quinoa Salad 24 Avocado with Feta and Pomegranate on Toast
Dinner 26 Mediterranean Tacos 27 Falafel Balls with Yoghurt Dip 28 Rainbow Rice Paper Rolls 29 Eggplant Pizzas 30 Falafel Pizza Wraps 31 Zucchini pasta 32 Grilled Salmon and Dill Yoghurt Sauce 33 Roasted Vegetables 34 Stuffed Pasta Shells 35 Chicken and Quinoa Salad 36 Broccoli and Cauliflower Pasta Bake
Snacks 45 Spiced Pumpkin Protein Balls 46 Nachos 47 Watermelon Gazpacho 48 Berry Muffins 49 Chocolate Mug Cake 50 Waffles 51 Greek Yoghurt with Berries 52 Veggie Soldiers with Herb Yoghurt 53 Raw Energy Bars
Beverages 55 Pink Lemonade 56 Homemade Hot Chocolate 57 Refreshing Watermelon Smoothie 58 Goodness-Me Green Smoothie 59 Peaches and Cream Smoothie
Dips and sauces 61 Pasta Sauces 63 Homemade Dressings 65 Baba Ganoush (Eggplant Dip) 66 Homemade Tzatziki 67 Homemade Almond Butter 68 Raw Raspberry Jam 69 Black Bean Hummus 70 Guacamole 71 Beet Dip 72 Roasted Carrot Dip
BR EA KF AS T READY, SET, BREAKFAST!
2
Raspberry Overnight Oats
INGREDIENTS
METHOD
80g raspberries 60g rolled oats 150ml low-fat milk 125g low-fat plain yoghurt 1 tablespoon chia seeds Ÿ teaspoon vanilla extract ½ tablespoon honey
1. Place the raspberries and a little water in a blender and blend until smooth. 2. Place the oats, milk, yoghurt, blended raspberries, chia seeds, vanilla and honey in a bowl and mix well to combine. 3. Pour the mixture into a mason jar or glass, cover and refrigerate overnight.
3
Chocolate peanut butter smoothie bowl
INGREDIENTS
METHOD
200g plain low-fat yoghurt 125ml low-fat milk 1 banana, peeled and chopped 1 tablespoon cacao powder 1 tablespoon peanut butter 1 teaspoon maple syrup 2-3 ice cubes
1. Place the yoghurt, milk, banana, cacao powder, peanut butter, maple syrup and ice cubes in a blender and blend until well combined. 2. Place the smoothie mixture into a bowl and top with sliced banana, cacao nibs, peanuts and shredded coconut.
Topping: ½ banana, peeled and sliced 1 tablespoon cacao nibs 10g peanuts 1 tablespoon shredded coconut
4
Blueberry banana breakfast smoothie
INGREDIENTS
METHOD
30g rolled oats 1 medium banana 100g fresh or frozen blueberries 2 teaspoons LSA (linseeds, sunflower seeds and almonds) 250ml low-fat milk 100g low-fat plain yoghurt Âź teaspoon ground cinnamon 1 teaspoon honey (optional)
1.Place the ingredients in a blender and blend until smooth. 2. Pour into a tall glass or jar.
5
Banana oats pancakes
INGREDIENTS
METHOD
90g rolled oats 200g fat-free cottage cheese 2 large eggs 1 teaspoon cinnamon 1 teaspoon vanilla extract 1 chopped banana Honey Nuts of your choice (pecans or walnuts work great)
1. Put the rolled oats, cottage cheese, eggs, cinnamon, vanilla extract and chopped banana into a food processor and blend until the mixture is smooth. 2. Heat a nonstick frying pan over medium heat. 3. Pour spoonsful of batter until golden brown on both sides. 4. Serve with nuts, a drizzle of honey and extra banana.
6
Raspberry smoothie bowl
INGREDIENTS
METHOD
150g frozen raspberries 150g frozen mango or peach chunks 250ml coconut water 75g ice 1 tablespoon honey 1 tablespoon chia seeds Handful of homemade muesli/granola 1 tablespoon pepitas (pumpkin seeds)
1. Place raspberries, mango, coconut water, ice and honey into a blender and blend well. 2. Top with chia seeds, muesli and pepitas.
7
Acai bowl
Ingredients
Method
4 tablespoons acai powder 150g frozen raspberries 150g frozen strawberries 240ml almond milk or coconut water 75g baby spinach leaves 1 teaspoon honey
1. Blend the acai powder, frozen berries, milk, spinach leaves and honey together. Add a little more almond milk or water if it is too thick. The texture should be a little thicker than a regular smoothie. 2. Add your favorite toppings!
Toppings: Banana Almonds Blueberries Chia seeds
8
Bircher muesli
INGREDIENTS
METHOD
120g rolled oats ½ tablespoon chia seeds 250ml low-fat milk 1 teaspoon maple syrup 1 teaspoon vanilla extract 1 tablespoon almond flakes 1 tablespoon shredded coconut 1 apple 1 tablespoon currants 1 tablespoon chopped dried papaya or mango 1 tablespoon goji berries 50g low-fat plain yoghurt
1. Place the oats, chia seeds, milk, maple syrup, vanilla, almonds and coconut in a bowl and stir well to combine. Cover with cling film and leave to soak overnight in the refrigerator. 2. The next morning, chop the apple into small pieces and add to the oat mixture with the currants, papaya (or mango) and goji berries. Stir well to combine. Add additional milk if a thinner consistency is desired. 3. Place in a serving bowl and top with the yoghurt.
9
Chia seed omelet
INGREDIENTS
METHOD
4 eggs 2 teaspoons olive oil 2 teaspoons chia seeds 300g baby spinach 150g diced tomatoes Salt and pepper
1. Beat eggs for 2 minutes then add sea salt and black pepper. 2. Pour olive oil into a hot pan then add baby spinach, tomatoes and chia seeds. 3. Add egg mixture on top of other ingredients and swirl until thinly covered (cook on medium heat). 4. Fold egg mixture over and turn heat off. 5. Serve with extra baby spinach or rye toast
10
Pear chia seed pudding
Ingredients
Method
45g chia seeds 180ml almond milk 60g Greek yogurt 1 tablespoon pure maple syrup 1 teaspoon vanilla extract 2 tablespoon goji berries 1 pear 1 teaspoon cinnamon 2 tablespoons almond flakes 2 tablespoons coconut flakes
1. In a bowl mix the almond milk, Greek yogurt, maple syrup and vanilla really well. Stir in the chia seeds. 2. Pour into two bowls or glass jars and refrigerate overnight. 3. The next day chop the pear into small pieces and sprinkle with cinnamon. Layer goji berries, pear, almond flakes and coconut flakes over the puddings and top with a little maple syrup.
11
Homemade muesli
Ingredients
Method
180g of rolled oats 75g chopped almonds 90g puffed quinoa 40g pumpkin seeds 40g sunflower seeds 1 tablespoon honey 1 tablespoon pure maple syrup 1 tablespoon melted coconut oil 1 teaspoon vanilla extract 1 small pinch of salt 1/2 teaspoon cinnamon
1. Preheat your oven to 150°C. 2. Mix all the ingredients together in a bowl, making sure all the dry ingredients are all well coated with the wet ingredients. 3. Spread the mixture into a very thin layer on a baking tray lined with baking paper. 4. Bake for 10-15 minutes until golden or to your liking. 5. Cool and store in an air tight container or glass jar. Store in a cool dry place for up to two weeks. I would serve this with yoghurt or milk and freshly chopped fruit.
12
Banana choc-nut breakfast smoothie
Ingredients
Method
45g rolled oats, soaked overnight in 120ml water, refrigerated 2 ripe bananas 40g raw nuts 1 tablespoon wheat germ 1 cup milk of your choice 120g reduced-fat plain Greek yoghurt 10-15g chocolate protein powder 1 tablespoon cacao powder, optional 1 teaspoon honey, optional 3 ice cubes
1. Combine ingredients in a blender and blend until smooth. 2. Pour into a tall glass and enjoy!
13
French toast
Ingredients
Method
1 large egg 125ml milk of choice Ground cinnamon, to taste 2 slices of rye bread 100g blueberries 125g strawberries, chopped 100% pure maple syrup, to serve Pinch of lemon zest, to serve
1. Whisk together the eggs, milk and cinnamon until well combined. 2. Heat a non-stick fry pan over medium heat and spray lightly with cooking spray. 3. Dip the bread in the egg mixture, turning to coat both sides evenly. 4. Cook the bread slices for 2-3 minutes on each side until lightly browned. 5. Serve the French toast topped with the blueberries and strawberries and drizzle with maple syrup and lemon zest.
14
Egg white and spinach omelet
Ingredients
Method
75g baby spinach 40g chopped red onion 3 egg whites 2 tablespoons parmesan Salt and pepper to taste
1. Preheat oven to 200°C. Spray an ovenproof skillet with cooking spray and sautÊ your chopped onion for 3-4 minutes until translucent, on a stovetop. Add your spinach and cook until just wilted. 2. Crack 3 egg whites over the top. Season with some salt and pepper, add sliced tomatoes and transfer and bake in the oven for 17 minutes.
15
LU NC H LUNCH BREAK IS ALWAYS A GOOD IDEA.
16
Figs, ricotta and honey toast
Ingredients
Method
60g fresh ricotta cheese 1 or 2 ripe figs, quartered Raw honey, to drizzle 2 slices of rye bread
1. Toast the rye bread to your liking. Top the toast with the ricotta and cut figs. Drizzle with honey and serve.
17
Peanut butter and berries on toast
Ingredients
Method
2-3 teaspoons peanut butter A handful of blueberries A handful of strawberries 2 slices of rye bread
1. Toast the rye bread to your liking. Top the toast with peanut butter and a mix of the berries. Serve and enjoy!
18
Spiced rhubarb compote and yoghurt toast
Ingredients
Method
2-3 stalks rhubarb, washed, trimmed and cut into 4cm pieces ½ orange, juiced ½ tablespoon raw honey 1 small knob of ginger, sliced ½ cinnamon stick ½ star anise 1 tablespoon water 120ml plain low-fat yoghurt 2 slices of rye bread
1. To make the compote: place the rhubarb in a small saucepan with the orange juice, honey, ginger, cinnamon stick, star anise and water. Cover with a lid and cook over a low heat for about 5 minutes or until the rhubarb softens and starts to break down. Set aside to cool for about 5 minutes. 2. Toast the rye bread to your liking. Top the toast with the yoghurt and spoonsful of the cooled rhubarb compote. Serve and enjoy!
19
Rainbow chicken salad in a jar
INGREDIENTS
METHOD
¼ small red onion, thinly sliced 5 cherry tomatoes, halved ½ medium carrot, grated 80g cooked chicken breast Tahini Yoghurt Dressing: 100g plain low-fat yoghurt ½ tablespoon fresh lime juice ½ garlic clove, crushed 1 teaspoon tahini ½ teaspoon Dijon mustard 1 teaspoon olive oil Salt and ground pepper
1. To make the dressing: whisk the yoghurt, lime juice, garlic, tahini, mustard and olive oil together in a small bowl. Season with salt and pepper, if desired. 2. Place the tahini-yoghurt dressing in the bottom of a mason jar. Top with the sliced onion, pear, cherry tomatoes, half the rocket, carrot, the remaining rocket and the chicken. Secure the lid and store in the fridge. 3. To serve, pour the contents into a bowl and toss gently to combine.
20
Smashed avocado and eggs on toast
INGREDIENTS
METHOD
1 ripe avocado Pinch of salt 1/3 cup feta, crumbled 1 teaspoon finely chopped mint, fresh 1 tablespoon freshly squeezed lemon or lime juice Red chili flakes (optional) 4 eggs 2 teaspoons white vinegar 4 slices of rye bread
1. To make the smashed avocado, scoop out the avocado and use a fork to roughly mash it. Stir in the salt, feta, chopped mint, lemon juice & chili. 2. To poach the eggs, fill a large saucepan with water and the vinegar. Bring to the boil, then reduce heat to medium. Using a wooden spoon create a whirlpool in the water and quickly break the eggs one at a time, into the middle of it. An easy tip is to crack your eggs individually on a small saucer first so you can easily slip them into the water. 3. Poach eggs for 2-4 mins depending on how runny you like them. I settle for the middle - 3 minutes. 4. Toast your bread. 5. Assemble smashed avocado on your toast, topped with poached eggs and a little drizzle of extra virgin olive oil.
21
Traditional Greek salad
Ingredients
Method
3 teaspoons olive oil 1 teaspoon lemon juice ¼ garlic clove, crushed ¼ teaspoon dried oregano Salt and pepper, to taste 1 medium tomato, cut into wedges 1 medium cucumber, sliced ½ medium green capsicum, sliced ¼ small red onion, sliced 6-8 olives, pitted 40g salt-reduced feta cheese
1. Place the olive oil, lemon juice, garlic and oregano in a small bowl and whisk until combined. Season with salt and pepper, if desired. 2. Place the tomato, cucumber, capsicum, onion and olives in a medium bowl and toss gently to combine. 3. Place the salad in a serving bowl, top with the feta cheese and drizzle with the olive oil dressing.
22
Quinoa salad
Ingredients
Method
480ml water 180g of Quinoa rinsed and drained 45g low fat feta cheese 150g of chopped cherry tomatoes 1 tablespoon chopped fresh parsley 100g rocket leaves 1 small red onion, sliced in thin rounds 1 tablespoon fresh lemon juice 2 tablespoons olive oil 40g chopped almonds 1 teaspoon ground black pepper
1. Pour water and quinoa into saucepan over medium heat. Bring to the boil and then reduce heat to low. 2. Let the quinoa simmer for 15 minutes or until water is absorbed and quinoa is cooked through. Place into a bowl and set aside to cool. 3. Combine the tomatoes, rocket leaves, parsley, red onion, chopped almonds and feta in a bowl. Squeeze the lemon juice, olive oil and black pepper on top and stir through. 4. Add the quinoa and toss all together. 5. Serve immediately or chill in fridge.
23
Avocado with feta and pomegranate on toast
Ingredients
Method
1 slice whole meal or rye bread Âź avocado, sliced 30g low-fat, salt-reduced feta cheese 1 small handful pomegranate seeds Lemon juice, to taste Salt, to taste
1. Place the bread in a toaster and toast to your liking. 2. Top with the sliced avocado, feta cheese and pomegranate seeds. 3. Squeeze over some fresh lemon juice and a sprinkle of salt.
24
DI NN ER GOOD THINGS TAKE TIME.
25
Mediterranean tacos
INGREDIENTS
METHOD
500ml salt-reduced vegetable stock 80g chicken breast fillet 5 cherry tomatoes, quartered Âź Lebanese cucumber, diced Âź small red onion, diced 1 teaspoon red wine vinegar 1 whole wheat pita bread 40g hummus 1 small handful lettuce leaves 30g salt-reduced-low-fat feta cheese, crumbled Sea salt and ground black pepper, to taste
1. Heat the stock in a small saucepan over medium heat. Add the chicken and reduce the heat to medium-low. Cook for 10-12 minutes until the chicken is cooked through. Drain off excess liquid. Coarsely shred the chicken using two forks and set aside to cool completely. To save time, the chicken can be cooked the night before and stored in an airtight container in the refrigerator. 2. Place the tomato, cucumber, onion, vinegar, salt and pepper in a small bowl and toss gently to combine. 3. Warm the pita bread in a large dry pan over mediumhigh heat for 30 seconds on each side. Remove from the heat. 4. To serve, spread the hummus over the pita and layer the chicken, lettuce, tomato mixture and feta. Fold in half.
26
Falafel balls with yoghurt dip
INGREDIENTS
METHOD
Falafel: 250g tinned chickpeas, drained and rinsed ½ lemon, juiced 1 small handful fresh parsley, roughly chopped 1 garlic clove, crushed ½ teaspoon ground cumin ½ teaspoon ground coriander 2 tablespoons whole wheat flour Salt and pepper, to taste 1 tablespoon olive oil
1. Place the chickpeas, lemon juice, parsley, garlic, cumin, coriander, flour, salt and pepper in a food processor. Blend until well combined. Transfer the falafel mixture into a large bowl. Shape the mixture into 6 falafel balls and flatten slightly between your hands. Cover and refrigerate for 30 minutes. 2. Meanwhile, place the yoghurt, garlic, lemon juice, paprika, salt and pepper in a small bowl and mix well to combine. Cover and place in the refrigerator until ready to use. 3. Heat the oil in a large non-stick fry pan over medium heat. Cook the falafels for 4-5 minutes each side or until cooked through and golden in color. 4. Serve the falafel balls with the yoghurt dip, a fresh green salad and some pita bread.
Yoghurt Dip: 100g plain low-fat yoghurt ½ garlic clove, crushed Lemon juice, to taste Pinch of paprika Salt and pepper, to taste
27
Rainbow rice paper rolls
INGREDIENTS
METHOD
1 packet of rice paper wrappers 2 chicken breasts 2 garlic cloves, minced 2 tablespoons olive oil 1 tablespoon sesame oil 2 tablespoons low salt soy sauce 1 carrot, cut into tiny strips 1 cucumber, cut into tiny strips Iceberg lettuce ½ capsicum, chopped ½ red onion, chopped 2 tablespoons mint leaves, finely chopped Chopped walnuts
Prepare: 1. In a bowl combine the chicken breasts, garlic cloves, oils and soy sauce. Marinate in fridge for 20 minutes. 2. Cook chicken on a frying pan until tender and cooked through. Let cool and slice into pieces. 3. Place all your vegetables, herbs and nuts in one spot, ready to roll. 4. Prepare a bowl of hot water to soak the wrappers. 5. Make dipping sauce by mixing honey, water and lime juice. Taste and add more or less lime juice/honey as needed. Add the rest of the ingredients and mix well.
Dipping Sauce: 125ml water 1 tablespoon honey 2-4 tablespoons lime juice 2 tablespoons fish sauce 1 chili, sliced 1 garlic clove, minced
How to Roll: 1. Soak one rice wrapper at a time in the warm water until damp and flexible. Place it onto your working surface. 2. Fill ⅓ of the wrapper with your vegetables, mint, walnuts and chicken. Start rolling away from you, tucking in the sides as you go. Your rolls will be thicker if you add in more filling. 3. Serve with the dipping sauce! The rolls are best eaten fresh.
28
Eggplant pizzas
Ingredients
Method
1 medium eggplant, sliced 2.5cm thick 200g cherry tomatoes, quartered then chopped Handful of baby spinach, roughly chopped 1 cup shredded mozzarella cheese Sea salt Basil leaves, to garnish
1.Preheat oven to 220°C and line a baking tray with baking paper. 2. Arrange the sliced eggplant over the baking tray and sprinkle lightly with sea salt. Bake slices for 15-20 minutes. 3. Remove the eggplant slices from the oven and set your oven to grill. 4. Evenly top each eggplant slice with chopped tomato and chopped spinach, and then sprinkle with cheese. 5. Place the tray in the oven under the grill and grill for 24 minutes or until the cheese is golden and bubbling. Keep a close eye on the pizzas at this stage to make sure they don’t burn. 6. Remove the tray from the oven and top with basil leaves. 7. Enjoy warm with a crisp green salad on the side.
29
Falafel pita wraps
Ingredients
Method
Falafels: 150g canned chickpeas, drained, rinsed ¼ brown onion ½ garlic clove ¼ teaspoon ground cumin ½ teaspoon coriander 1 tablespoon fresh parsley ½ tablespoon flour
1. Preheat the oven to 190°C; line a baking tray with baking paper and lightly spray with cooking spray. 2. To make the falafels: Place the chickpeas, onion, garlic, cumin, coriander, parsley and flour with a pinch of salt and pepper into a food processor and blend until almost smooth. 3. Shape the mixture into four small patties of the same size and refrigerate for 30 minutes. 4. Remove the patties from the refrigerator and place on the prepared baking tray. Lightly spray the top of the falafels with cooking spray. 5. Bake in the oven for 25-30 minutes or until golden brown in color. Turn the patties over once, halfway through the cooking time. 6. To make the tzatziki: add all the ingredients to a bowl and stir well to combine. Cover and refrigerate until needed. 7. Stuff each half of the pita with 2 falafels, lettuce, tomato, cucumber and tzatziki.
Tzatziki: 40g Greek yoghurt 2cm wedge cucumber, seeded and grated Small splash of olive oil ¾ teaspoon lemon juice ¾ teaspoon dill Salad: Small handful of lettuce leaves ½ medium cucumber, sliced ½ medium tomato, sliced Whole wheat pita bread, halved
30
Zucchini pasta
Ingredients
Method
225g cherry tomatoes 1 garlic clove, crushed 40g chopped walnuts 2 tablespoon chopped fresh basil 2 tablespoons extra virgin olive oil salt & pepper 2 zucchinis thinly sliced lengthways, or shredded using a vegetable spiralizer
1. Place 1 tablespoon olive oil in a small saucepan over medium heat and add tomatoes. Cook until softened, but they still keep their shape. 2. Mix tomatoes, garlic, walnuts, basil, olive oil and salt and pepper in a bowl. Let stand for 20 minutes. 3. Toss with the zucchini pasta and top with some basil and extra virgin olive oil.
31
Grilled salmon and dill yoghurt sauce
Ingredients
Method
2 x 250g pieces of salmon 1 tablespoon coconut oil 1 bunch of asparagus 2 tablespoons freshly chopped dill 1 tablespoon lemon juice 1 garlic clove, minced Pinch of salt and pepper
1. Make the dill yogurt sauce by mixing yogurt, dill, lemon juice, garlic clove and salt and pepper. Place in fridge until ready to use. 2. Heat the coconut oil in a frying pan and place salmon skin side down. Cook until your liking, about 3 minutes each side depending on thickness. 3. Meanwhile boil some water in a pot large enough to fit the asparagus in and salt. When boiling, drop the asparagus in for 1 minute or until bright green then remove. 4. Serve the salmon with sauce, asparagus and a squeeze of fresh lemon.
32
Roasted vegetables
Ingredients
Method
1 bunch of baby carrots, washed, tops trimmed 1 red onion, chopped into pieces 2 sweet potatoes, roughly chopped 1 large beetroot, roughly chopped (or you can use a bunch of baby beets cut in half) 1-2 parsnips, chopped 2 tablespoons fresh rosemary roughly chopped 2 tablespoons fresh thyme roughly chopped 3 tablespoons coconut oil (melted) Salt & freshly ground pepper 1 tablespoon apple cider vinegar (optional)
1. Preheat oven to 200°C. 2. Place all vegetables in a big bowl and toss through. 3. Add all the herbs, coconut oil and salt and pepper to the bowl making sure to coat all the veggies. 4. Cover a baking sheet with baking paper or aluminum foil and spread veggies out in a single layer. 5. Roast the vegetables in the oven for 30 minutes then stir them around. Roast for a further 30-40 minutes or until golden brown and tender. 6. Take out of oven and pour vinegar over veggies. Serve.
33
Stuffed pasta shells
Ingredients
Method
8 jumbo pasta shells 150g baby spinach leaves, roughly chopped 170g ricotta cheese 1 tablespoon parmesan cheese, grated 1 egg ½ tablespoon fresh basil leaves, finely chopped
1. Preheat the oven to 175°C. 2. Fill a large saucepan with water, add a pinch of salt and bring to the boil. Add the pasta and cook until al dente (see the pasta packet for recommended cooking time). Drain well and set aside. 3. To make the tomato sauce: heat the oil in a medium saucepan over medium heat. Add the onion and garlic and cook for 4-5 minutes until softened, stirring occasionally. Add the crushed tomatoes and mixed herbs, reduce the heat to medium-low, and cook for 10-15 minutes. Season with salt and pepper, if desired and set aside. 4. Place the spinach, ricotta, parmesan cheese, egg, basil leaves, salt and pepper in a medium bowl and mix until well combined. 5. Pour half of the tomato sauce into a medium baking dish and spread evenly over the base. Stuff the cooked shells with the spinach and ricotta mixture and place in the baking dish. Cover the shells with the remaining tomato sauce. 6. Cover with aluminum foil and bake in the preheated oven for 20-25 minutes. Remove the foil and cook for a further 10-15 minutes until the sauce is bubbling and the top begins to brown. 7. Serve the stuffed pasta shells with a fresh green salad.
Tomato Sauce: 200g canned crushed tomatoes ½ garlic clove, crushed ¼ small brown onion, finely diced ½ teaspoon olive oil ¼ teaspoon mixed herbs Salt, to taste Ground black pepper, to taste
34
Chicken and quinoa salad
Ingredients
Method
100g raw chicken breast 45g quinoa, uncooked 1 medium tomato, chopped 1 spring onion, sliced ½ medium cucumber, sliced 30g walnuts 1 handful of rocket leaves ¼ fresh mint, chopped
1. Place quinoa and 160ml water in a saucepan over a high heat. Bring to the boil, cover and reduce heat to low. Simmer for 10 to 12 minutes or until liquid has been absorbed. Fluff with a fork and set aside to cool. 2. Cut the chicken into bite size pieces. Lightly spray a non-stick fry pan with cooking spray and heat over a medium-high heat. Fry the chicken pieces for 8-10 minutes, stirring occasionally until browned all over and cooked through. Set aside in a heatproof bowl. 3. To make the dressing: place all the ingredients into a small bowl and whisk to combine. Set aside. 4. In a large bowl combine the tomato, spring onion, cucumber, walnuts, rocket leaves, mint and cooked quinoa. Mix to combine. Add the dressing to the salad and toss gently to coat. 5. Place the salad on a serving dish and top with the cooked chicken.
Dressing: 1 tablespoon fresh lime juice ½ tablespoon fresh orange juice ½ tablespoon olive oil 1 teaspoon honey 1 teaspoon Dijon mustard
35
Broccoli and cauliflower pasta bake
Ingredients
Method
100g whole meal pasta (spirals or penne) 150g broccoli, cut into florets 150g cauliflower, cut into florets ½ tablespoon olive oil ½ tablespoon whole meal flour 160ml low-fat milk ½ teaspoon wholegrain mustard ½ teaspoon dried oregano 50g low-fat cheese, grated Salt and ground black pepper, to taste
1.Preheat the oven to 180°C and grease a 1-litre capacity ovenproof dish with cooking spray. 2. Fill a large saucepan with water, add a pinch of salt and bring to the boil. Add the pasta and cook until al dente (see the pasta packet for recommended cooking time). Add the broccoli and cauliflower to the saucepan in the last 4-5 minutes of cooking time. Drain well and return the pasta and cooked vegetables to the saucepan. 3. Meanwhile, heat the oil over medium heat, stir in the flour and cook for 1 minute, stirring constantly. Slowly add the milk and whisk until smooth. Stir the mixture constantly as it comes to a simmer. Cook for 4-5 minutes, stirring often until the mixture thickens. 4. Remove from the heat; add the mustard, oregano and half the cheese to the white sauce. Stir until the cheese has melted. Season with salt and pepper, if desired. 5. Pour the white sauce over the pasta and vegetables and gently mix through until everything is combined. 6. Pour the pasta mixture into the prepared ovenproof dish and sprinkle over the remaining grated cheese. Bake for 15-20 minutes, until the sauce is bubbling and the cheese is melted. Remove from the oven and allow to cool slightly before serving.
36
DE SS ER T NO SUGAR. I’M SWEET ENOUGH.
37
Strawberry tiramisu
INGREDIENTS
METHOD
200g strawberries, hulled and roughly chopped 1 lemon, zested and juiced 2 teaspoons coconut sugar 60ml low-fat milk 8 ladyfinger biscuits 170g Greek yoghurt 250g low-fat smooth ricotta cheese 1 tablespoon honey Fresh mint leaves, to garnish
1. Place the strawberries, lemon juice and sugar in a bowl and leave to macerate at room temperature for about 1 hour. Strain and reserve the juice. 2. Place the yoghurt, ricotta, honey and lemon zest in a medium bowl and mix well to combine. 3. Place the reserved strawberry juice and milk in a small bowl and whisk to combine. Dip the biscuits in the strawberry milk mixture just long enough to coat and absorb a little liquid. 4. Using four individual glasses, crumble one biscuit in the bottom of each glass. Add a layer of the yoghurt mixture and a layer of the strawberries. Crumble one biscuit for the next layer and continue with another layer of the yoghurt mixture and strawberries. 5. Place the glasses in the refrigerator for 1-2 hours or overnight. Serve the strawberry tiramisu garnished with fresh mint leaves.
38
Berry and yoghurt popsicle
INGREDIENTS
METHOD
100g mixed berries (or 75g frozen and thawed) ½ lime, juiced 1 tablespoon coconut sugar 200g Greek yoghurt
1. In a bowl, combine the berries, lime and sugar and mash together with a fork. Leave to sit for 5 minutes. 2. Slowly fold in the greek yoghurt and be sure to leave streaks. Try not to mix too thoroughly. 3. Pour into popsicle molds leaving a 1cm gap at the top. Freeze for 30 minutes, then insert the ice pop sticks halfway. Freeze for another 3-4 hours or overnight. Use warm water to loosen the popsicle molds when removing.
39
Coconut mango chia pudding
INGREDIENTS
METHOD
300ml unsweetened coconut milk 100g plain low-fat yoghurt 3 tablespoons chia seeds 1 tablespoon maple syrup Âź teaspoon vanilla extract 2 tablespoons desiccated coconut 1 medium mango, peeled and diced
1. Place the coconut milk, yoghurt, chia seeds, maple syrup, vanilla extract and desiccated coconut in a bowl and stir until well combined. Refrigerate for 10 minutes and stir again. Cover the bowl with cling film and return to the refrigerator to chill overnight. 2. Remove the coconut chia mixture from the refrigerator 10 minutes before serving. 3. To serve, layer the diced mango and coconut chia pudding mixture in two glasses, finishing with some diced mango on top.
40
chocolate mousse with avocado
INGREDIENTS
METHOD
1 large avocado 2 tablespoons cacao powder 65ml almond milk 2 teaspoons pure maple syrup Âź teaspoon vanilla extract 8 almonds, chopped, to garnish
1. Place the avocado, cacao powder, almond milk, maple syrup and vanilla into a blender and blend until smooth. 2. This recipe will make a thicker mousse. Add another 23 tablespoons milk for a thinner creamier mousse. 3. Spoon the mousse into serving jars and chill in the refrigerator for 1 hour. Garnish with the chopped almonds. If you're after some other ways to garnish this amazing dessert, then I also recommend using sliced banana, fresh raspberries or blueberries.
41
Raw raspberry and coconut cheesecake
INGREDIENTS
METHOD
Base: 45g desiccated coconut 10 Medjool dates, pitted 70g raw almonds (walnuts or pecans will work too) 1 tablespoon cacao powder
1. Line the base of a 20cm spring form cake tin with baking paper. 2. Blend all the ingredients for the base in a food processor until well combined. Press firmly into the prepared cake tin ensuring that the base is even and level. Place the tin in the freezer while you prepare the filling. 3. Warm the coconut oil and honey in a small saucepan over low heat until liquid. Whisk well to combine. 4. Drain and rinse the cashew nuts. Place in a food processor with the coconut oil, honey, yoghurt, vanilla extract and lemon juice. Blend on high until the mixture is smooth and creamy. 5. Spread half of the filling over the base and smooth with a spatula. 6. Add the raspberries to the remaining cheesecake filling and blend on high until smooth. Carefully spread over the first layer of filling and smooth with a spatula. Place in the freezer for 2-3 hours or overnight. 7. To serve, remove from the freezer about 30 minutes before serving. Run a sharp knife around the edge of the cheesecake to loosen it before removing from the tin, then run the knife under hot water and cut the cheesecake into slices. 8. Serve garnished with freeze-dried or fresh raspberries. Leftovers can be stored in the freezer for up to 1 month.
Cheesecake Filling: 280g raw cashews, soaked for 2 hours in hot water (4 hours in the fridge or overnight) 125ml coconut oil 150g honey 200g coconut yoghurt 1 teaspoon vanilla extract Juice of 1 lemon 140g raspberries (thaw completely if using frozen) To serve: Freeze-dried or fresh raspberries
42
Chocolate chia pudding with banana and fig
INGREDIENTS
METHOD
25g chia seeds 1 medium banana, cut in half 135ml milk of choice 1½ tablespoon raw cacao powder 1 tablespoon maple syrup 30g goji berries 1 medium fig, sliced 10g almonds
1. Place the chia seeds and one half of the banana into a medium bowl and mash with a fork until well combined. Add the milk, cacao powder and maple syrup and whisk until well combined and no lumps remain. 2. Pour the mixture into two glass containers (small jars work well) and cover with cling wrap. Refrigerate for at least 4 hours or overnight, if possible. 3. To serve, slice the remaining half banana and place on top of the puddings, followed by the goji berries, almonds and sliced fig.
43
SN AC KS EAT, SLEEP, SNACK, REPEAT!
44
Spiced pumpkin protein balls
INGREDIENTS
METHOD
Desiccated coconut, for rolling 50g rolled oats 50g almond meal 150g cooked pumpkin, mashed 25g pecan halves 1 tablespoon pure maple syrup ½ teaspoon ground cinnamon ½ teaspoon ground ginger ¼ teaspoon allspice Pinch of nutmeg
1. Line a baking tray with baking paper and place the desiccated coconut on a plate. 2. Place the oats in a food processor and blend until a rough crumb forms. 3. Add the almond meal, pumpkin, pecans, maple syrup, cinnamon, ginger, allspice and nutmeg and process until well combined. The mixture should be a little sticky, but if it is too thick, try adding 1-2 tablespoons of water. 4. Using wet hands, roll tablespoons of the mixture into snack-sized balls. Roll through the desiccated coconut to coat. 5. Place the balls on the lined tray and refrigerate for 30 minutes before serving. You can store the balls in an airtight container in the refrigerator for up to a week.
45
nachos
Ingredients
Method
Refried Beans: 2 teaspoons olive oil ¼ brown onion, finely chopped ½ garlic clove, crushed ½ teaspoon ground cumin ¼ teaspoon chili powder 200g canned kidney beans, drained, rinsed
1. To make the refried beans: heat the oil in a saucepan over medium heat. Add the onion and cook for 3-4 minutes until softened, stirring often. Add the garlic, cumin and chili powder and cook for 1 minute until fragrant. Add the beans and 3 tablespoons water and cook for 5 minutes until heated through, stirring often. Remove from the heat and roughly mash the bean mixture using a potato masher. Season with salt and pepper, if desired and keep warm. 2. To make the salsa: place all the ingredients in a small bowl and mix well to combine. Season with salt and pepper, if desired and set aside. 3. To make the guacamole: place the avocado, lemon juice, cumin and garlic in a small bowl and mash with a fork. Season with salt and pepper, if desired and set aside. 4. Preheat the grill and line a baking tray with baking paper. 5. Arrange the corn chips on the prepared baking tray and sprinkle over the cheese, making sure the corn chips are nicely covered. Place under the grill for 3-5 minutes or until the cheese has melted. 6. Carefully, transfer the nacho chips onto a serving plate. Top with the refried beans, salsa and guacamole. Finish with a dollop of yoghurt or sour cream on top.
Salsa: 1 medium tomato, diced ¼ small red onion, finely diced Lemon juice, to taste 2 teaspoons olive oil ½ tablespoon parsley, chopped Guacamole: ½ avocado Lemon juice, to taste Pinch of ground cumin ¼ garlic clove, crushed 1 handful natural plain corn chips 40g reduced-fat cheese, grated 50g plain low-fat yoghurt or low-fat sour cream Salt and pepper, to taste
46
Watermelon gazpacho
INGREDIENTS
METHOD
400g seedless watermelon, peel removed, chopped 2 vine-ripened tomatoes, chopped ¼ small red onion, chopped ½ medium cucumber, chopped ¼ medium red capsicum, chopped 2 slices of day old (stale) bread, crusts removed, in pieces 1 tablespoon extra-virgin olive oil 1-2 tablespoons white wine vinegar Salt and pepper, to taste Fresh mint leaves, to garnish
1. Place all the ingredients in a blender and blend until smooth. Add a little extra cold water, if necessary, to reach your desired consistency. 2. Place the gazpacho in the refrigerator to chill for 1-2 hours. 3. Serve the chilled gazpacho in glasses and garnish with mint leaves.
47
Berry muffins
Ingredients
Method
260g whole meal flour 4 teaspoons baking powder 2 teaspoons ground cinnamon 1 banana, mashed 40ml olive oil 1 egg, lightly whisked 160ml low-fat milk 60g low-fat plain yoghurt 2 tablespoon maple syrup 100g frozen raspberries
1. Preheat the oven to 180°C and line a 12-cup muffin tray with paper liners. 2. Combine the flour, baking powder and cinnamon in a large bowl and make a well in the center. 3. In a separate bowl, whisk together the mashed banana, oil, egg, milk, yoghurt and maple syrup. 4. Carefully pour the wet ingredients into the well and add the raspberries. Gently stir until just combined, being careful not to over stir. 5. Spoon the mixture evenly among the prepared muffin holes. Bake for 20-25 minutes or until a skewer inserted into the center of the muffins comes out clean. 6. Remove from the oven and leave to sit for a few minutes before turning out onto a wire rack to completely cool.
48
Chocolate mug cake
Ingredients
Method
1 large egg 3 tablespoons raw cacao powder 1 tablespoon pure maple syrup Âź teaspoon baking powder 1 teaspoon vanilla extract 2 tablespoons almond meal 2 tablespoons low-fat milk 2 tablespoons unsweetened apple sauce Flaked almonds, to garnish
1. Combine all the ingredients in a small bowl and whisk well using a fork. 2. Pour into a large microwave safe mug and place into a high powered microwave for 2 minutes. 3. Check your mug cake and if still not cooked, cook in 30 second increments until it springs back lightly when touched. 4. Top with flaked almonds and serve!
49
waffles
Ingredients
Method
65g quinoa flour 65g rice flour 130g whole wheat flour 1 tablespoon baking powder ½ teaspoon cinnamon Ÿ teaspoon nutmeg 1 banana, mashed 75g unsweetened applesauce 2 eggs 360ml almond milk 1 teaspoon vanilla extract Handful of blueberries, to garnish Sliced apples, to garnish
1. Preheat the waffle iron on medium heat. 2. In a large mixing bowl combine the flours, baking powder, cinnamon and nutmeg and set aside. 3. In a separate large bowl, whisk the eggs until fluffy and there are bubbles starting to form. Add the milk, applesauce and vanilla. Whisk well to combine. 4. Stir through the mashed banana and beat until smooth. 5. Add the wet ingredients to the dry ingredients and gently stir with a wooden spoon. Try not to over mix. 6. Coat the waffle iron with cooking spray. 7. Carefully spoon your batter onto the pre-heated waffle iron and cook until golden brown. 8. Repeat until all the batter is finished. 9. Top with blueberries and sliced apple.
50
Greek yoghurt with berries
Ingredients
Method
200g low-fat Greek yoghurt 170g mixed berries 1 teaspoon chia seeds
1. Place the yoghurt, chia seeds and half of the berries in a bowl and stir until well combined. 2. Top with the remaining berries. Hint: If you are using frozen berries you can microwave these for a minute to soften them and turn them into a coulis, which will add a more intense flavor to your yoghurt.
51
Vegetable soldiers with herb yoghurt
Ingredients
Method
50g low-fat Greek yoghurt Lemon juice, to taste 2 teaspoons fresh dill, chopped Ÿ medium carrot, sliced lengthways Ÿ medium cucumber, sliced lengthways ½ medium capsicum, sliced lengthways
1. For the herb yoghurt: place the yoghurt, lemon juice and dill in a small bowl and mix until well combined. 2. Serve with the veggie soldiers.
52
Raw energy bars
Ingredients
Method
300g Medjool dates, pitted and chopped 300g raw cashews 75g almonds, blanched 75g raw cacao powder pinch of salt 50g shredded coconut 2 teaspoons vanilla extract 2 to 3 tablespoons cold water
1. Combine chopped dates, cashews, almonds, cacao powder, and salt in a food processor. Process all ingredients until texture is coarse. 2. Add the shredded coconut, a quick pulse, then add the vanilla extract and a little water at a time, until it reaches a dry but moist dough consistency. 3. Scrape the dough mixture into a (29cm x 12cm) foil or baking sheet lined loaf tin and chill for an hour before serving.
53
BE VE RA GE S CHASE NOTHING BUT DRINKS AND DREAMS.
54
Pink lemonade
INGREDIENTS
METHOD
250ml water 70g raspberries, fresh or frozen 1½-2 lemons, juiced 75g honey 250ml sparkling water Ice cubes ½ lemon, sliced
1. Place the water, raspberries, lemon juice and honey in a blender and blend until smooth. Pour through a sieve to remove the raspberry seeds. Add extra lemon juice if you prefer a tarter flavor. 2. Pour the sieved juice into a serving pitcher or jug. Add the sparkling water, ice cubes and sliced lemon.
55
Homemade hot chocolate
INGREDIENTS
METHOD
Peanut Butter Hot Chocolate: 250ml milk 2 teaspoons raw cacao powder 1 teaspoon maple syrup 1-2 tablespoons peanut butter Pinch of sea salt
1. Warm the milk in a saucepan over medium-low heat. 2. Once the milk is hot, add the peanut butter and stir until completely melted. 3. Whisk in remaining ingredients until thoroughly combined. Continue to cook for one minute. 4. Serve hot with a sprinkle of sea salt.
Coconut Hot Chocolate: 250ml unsweetened coconut milk 2 teaspoons raw cacao powder 1 teaspoon coconut sugar Pinch of cinnamon
1. Warm the milk in a saucepan over medium-low heat. 2. Once the milk is hot, whisk in remaining ingredients until thoroughly combined. Continue to cook for one minute. 3. Serve hot with a sprinkle of cinnamon.
56
Refreshing watermelon smoothie
INGREDIENTS
METHOD
1 cup fresh or frozen strawberries 2 cups chopped watermelon 1 cup Greek or natural yoghurt Some ice cubes
1. Blend all ingredients until smooth.
57
Goodness-me green smoothie
Ingredients
Method
Leafy Greens (300g of your choice) Spinach Kale Romaine Bok Choy Your daily greens mix
1. Blend leafy greens and liquid base together well. 2. Add fruits and blend again. You can add some ice cubes at this stage if you like. Need a boost? Try adding some chia seeds for an extra nutrient packed smoothie!
Ripe Fruit (450g of your choice) Banana Mango Berries Orange Peach Pear Apple Grapes Pineapple Liquid Base (480ml of your choice) Water Coconut Water Almond or Skim Milk
58
Peaches and cream smoothie
Ingredients
Method
2 ripe peaches, pitted, cut up or 300g frozen peaches 1 frozen banana (remove skin before freezing) 120ml almond milk 22g quick oats 60ml fresh orange juice 1 teaspoon agave or pure maple syrup for added sweetness (optional) 1 tablespoon chia seeds
1. Place all ingredients in a blender and let them sit for 5 minutes so that the oats and chia seeds have a chance to soak. 2. Blend until smooth, scraping down the sides if needed.
59
SA UC ES SPREAD THE WORD!
60
pasta sauces
INGREDIENTS Tomato Sauce: 1 tablespoon olive oil ½ medium brown onion, finely dices 2 garlic cloves, crushed 1 tablespoon tomato paste ½ teaspoon dried oregano 300g canned dices tomatoes Salt and ground pepper 10g chopped basil 10g chopped Italian parsley
Cashew Basil Pesto: 1 large bunch basil, leaves picked 30g raw cashew nuts 2 garlic cloves, crushed ½ tablespoon fresh lemon juice
METHOD 1. Heat the oil in a large saucepan over medium heat. Add the onion and garlic and cook for 3-4 minutes until softened, stirring often. 2. Add the tomato paste and oregano and cook for 1-2 minutes, stirring constantly. 3. Add the diced tomatoes, reduce the heat to mediumlow and simmer for 8-10 minutes, until thickened, stirring occasionally. 4. Season with salt and pepper, if desired. Remove from the heat and stir through the fresh basil and parsley and adjust the seasoning if needed. 5. Transfer the sauce, in batches, to a food processor or blender and process for the desired consistency. For a chunkier sauce, puree some of the sauce mixture and mix it back through the sauce. For a smooth sauce, puree it all. 1. Heat the oil in a large saucepan over medium heat. Add the onion and garlic and cook for 3-4 minutes until softened, stirring often. 2. Add the tomato paste and oregano and cook for 1-2 minutes, stirring constantly.
61
50g parmesan cheese, grated 125 ml olive oil Salt and ground black pepper, to taste
3. Add the diced tomatoes, reduce the heat to mediumlow and simmer for 8-10 minutes, until thickened, stirring occasionally. 4. Season with salt and pepper, if desired. Remove from the heat and stir through the fresh basil and parsley and adjust the seasoning if needed. 5. Transfer the sauce, in batches, to a food processor or blender and process for the desired consistency. For a chunkier sauce, puree some of the sauce mixture and mix it back through the sauce. For a smooth sauce, puree it all.
Creamy Alfredo Sauce: 1 tablespoon olive oil 1 garlic clove, crushed 1 tablespoon flour 175ml salt-reduced vegetable stock 125ml low-fat milk Pinch of ground nutmeg Ground black pepper, to taste 50g parmesan cheese, grated
1. Heat the olive oil in a medium saucepan over mediumlow heat. Add the garlic and cook for 1-2 minutes until fragrant, stirring frequently. 2. Add the flour and cook for 2 minutes, whisking constantly until smooth. Gradually whisk in the stock, milk, pepper and nutmeg. Increase the heat to medium and gently bring to the boil, stirring constantly. 3. Reduce the heat to medium-low and simmer for 3-4 minutes, until the mixture thickens, gently stirring constantly. Add the parmesan cheese and cook for a further 1-2 minutes, stirring constantly.
62
homemade dressings
INGREDIENTS
METHOD
Creamy Avocado Dressing: 1 large ripe avocado, peeled and pitted 100g low-fat plain yoghurt 1-2 garlic cloves, crushed 65ml olive oil ¼ teaspoon chili flakes ½ lime or lemon, juiced 80ml water Salt and ground black pepper, to taste
1. Add all the ingredients to a food processor or blender and blend until creamy. If the dressing is still a little thick for your liking, drizzle in a little water at a time until the dressing reaches the desired consistency. 2. Taste and adjust seasoning if needed.
Raspberry Vinaigrette: 75g frozen raspberries, thawed 125ml olive oil ½ tablespoon fresh lemon juice ½ tablespoon red wine vinegar 1 tablespoon honey Salt and fresh ground pepper, to taste
1. Place the raspberries, olive oil, lemon juice, vinegar and honey in a blender or food processor and blend until smooth. Taste and add salt and pepper, if desired.
Extra dressing can be stored in an airtight container in the refrigerator for up to 4 days.
Extra vinaigrette can be stored in an airtight container in the refrigerator for up to 4 days. Whisk to re-mix the vinaigrette before using.
63
Lemon Chia Dressing: 65ml olive oil 1 lemon, juiced 2 tablespoons white wine vinegar 2 teaspoons honey 2 teaspoons chia seeds Salt and fresh ground pepper, to taste
1. Place the olive oil, lemon juice, vinegar, honey and chia seeds in a small bowl and whisk until well combined. You could also use a jar with a lid and shake vigorously to combine. 2. Taste and add salt and pepper, if desired.
Thai Peanut Dressing: 65g smooth peanut butter 1 lime, juiced 1 tablespoon rice wine vinegar 2 teaspoons salt-reduced tamari or soy sauce 1 tablespoon honey 1 garlic clove, crushed 2 cm piece ginger, peeled and chopped Âź teaspoon chili flakes 2 tablespoons hot water Salt, to taste
1. Place the peanut butter, lime juice, vinegar, tamari or soy sauce, honey, garlic, ginger, chili and water in a blender or food processor and blend until smooth and creamy. If you require a thinner dressing add a little more water. 2. Taste and add salt, if desired.
Extra dressing can be stored in an airtight container in the refrigerator for up to 4 days. Whisk to re-mix the dressing before using.
Extra dressing can be stored in an airtight container in the refrigerator for up to 10 days.
64
Baba Ganoush (eggplant dip)
INGREDIENTS
METHOD
1 large eggplant 1½ teaspoon olive oil 1 garlic clove, crushed 1 tablespoon tahini 1 tablespoon low-fat plain yoghurt ½ lemon, juiced ¼ teaspoon ground cumin ¼ teaspoon sweet paprika Salt, to taste 2 tablespoons chopped fresh flat-leaf parsley
1. Preheat the oven to 200°C and line a baking tray with baking paper. 2. Pierce the eggplant all over with a fork and cut in half lengthways. Brush all over with the oil and place on the prepared baking tray, cut side down. 3. Roast for 30-35 minutes until the eggplant is very tender. Remove from the oven and allow to cool for 10 minutes. 4. Peel off the skin and add the eggplant flesh to a food processor. Add the garlic, tahini, yoghurt, lemon juice, cumin, paprika and salt and process until combined and the mixture is creamy. Add the parsley and gently pulse to just incorporate. 5. Allow the Baba Ganoush to cool to room temperature, then season to taste with additional lemon juice, salt and paprika, if desired. 6. Serve the Baba Ganoush with toasted pita bread and cut up veggies, on a sandwich or as part of a mezze platter.
65
Homemade tzatziki
Ingredients
Method
300g of plain Greek yoghurt 2 garlic cloves, minced 1 large cucumber, seeded 1 tablespoon chopped fresh dill 1 tablespoon lemon juice ½ teaspoon salt Pinch of black pepper
1. Grate cucumber and place in a sieve. Sprinkle with a little salt and let sit for 10 minutes. Squeeze the cucumber to get rid of any moisture. 2. Combine all ingredients and adjust seasoning and lemon juice as needed. Serve immediately or refrigerate in a sealed container for up to 2 days.
66
Homemade almond butter
INGREDIENTS
METHOD
300g roasted unsalted almonds Pinch of salt
1. In a food processor, blitz the almonds until it turns into a runny paste. Be patient this might take a while! 2. Scrape down the sides occasionally and keep pulsing, it will turn into an awesome almond butter the longer you process it. Add a pinch of salt at the very end. 3. Transfer to a clean container and refrigerate, it will stay good for 2-3 weeks. If you don't like almonds, you can also use this recipe for peanut or cashew butter instead.
67
Raw raspberry jam
Ingredients
Method
3 Medjool dates, pitted and chopped 2 tablespoons warm water 320g fresh raspberries 2 tablespoons chia seeds Honey, to taste
1. Soak the dates in the water for approximately 10 minutes so they soften a little. 2. Place the dates and water into a blender and blend until the dates have broken up. 3. Place the remaining ingredients into the blender and pulse to desired texture (either a little chunky or smooth). 4. Taste the jam and add a little honey if you prefer a sweeter jam. 5. Transfer the mixture into a clean glass jar that has a lid and leave to set in the refrigerator for about 1 hour.
68
Black bean hummus
Ingredients
Method
225g can of black beans, drained and rinsed 225g can of chickpeas, drained and rinsed 2-3 cloves of garlic Juice of one lemon 2 tablespoons chopped coriander 1/4 teaspoon cayenne 1/2 teaspoon cumin 60ml water 2 tablespoons olive oil Salt and pepper to season
1. Drain and rinse black beans and chickpeas 2. In a food processor, combine all ingredients except the olive oil and salt/pepper. Process until smooth and thick. 3. With the food processor turned on, slowly stream the olive oil into the hummus. Taste and add salt/pepper to your liking. 4. Drizzle a little olive oil on the top before serving. Serve with chopped veggies such as cucumber sticks, carrots or even some pita bread. Best part is, you can make this up to a week in advance and store in the refrigerator until you're ready to use it! Just add a little olive oil if it begins to dry out.
69
Guacamole
Ingredients
Method
1 large ripe tomato 3 avocados, very ripe but not bruised juice 1 large lime handful coriander, leaves and stalks chopped, plus a few leaves, roughly chopped, to serve 1 small red onion, finely chopped 1 chili, red or green, deseeded and finely chopped
1. Dice tomato and tip into a bowl (juices and all!). Halve and stone the avocados and use a spoon to scoop out the flesh into the bowl with the tomato. 2. Tip all the other ingredients into the bowl, then season with salt and pepper. Use a whisk to roughly mash everything together and place into a serving bowl.
70
Beet dip
Ingredients
Method
450g beets, roasted ½ cup walnuts, chopped 2 tablespoons Greek yoghurt 1 teaspoon balsamic vinegar 1 tablespoon dill, chopped Salt & pepper
1. Process all ingredients in a food processor until smooth. 2. Top with a small drizzle of extra virgin olive oil.
71
Roasted carrot dip
Ingredients
Method
5 carrots, peeled and chopped 1 tablespoon cumin 1 tablespoon honey 1 teaspoon smoked paprika 1 tablespoon olive oil Salt & pepper
1. Place carrots on a baking tray and sprinkle with the rest of the ingredients. 2. Roast in oven at 160c until tender and caramelized, about 30 or so minutes. 3. Puree in a food processor and serve.
72