VIBRANT ON THE
Inside OUT
A DELICIOUS AND EASY TO FOLLOW RECIPE BOOK THAT WILL NOURISH YOUR BODY FROM THE INSIDE OUT A L I S O N
S T O C K T O N
Health, Wellness & Lifestyle
Contents
VIBRANT ON THEInside OUT 2, Introduction 4, How you eat matters 5, Real food 6, Your vibrant wellbeing 7, Fat 9, Protein 10, Carbs 11, Sugar 12, Super-foods 15, What do I need in my kitchen 16, What you put on the outside & the inside really matters 19, About the recipes 20, Sample meal plan
RECIPES: 21, Breakfast 22, Smoothies 38, Scrumptious soups 46, Lunches 52, Fish 60, Healthy dinners 67, Plant-based taste 84, Sugar-free sweet treats 92, Vibrant drinks 95, Prep is key 97, Movement 98, Rest & digest 99, Acknowledgements
Introduction
VIBRANT ON THE Inside OUT Thank you so much for being here with me
This book was created with you in mind. A busy woman who is ready to feel vibrant, live her best life and thrive - for herself, her friends and her family.
It is a collection of just some of the foods I have learned to love and have helped me to heal my body (when it felt broken) and my relationship with food. As a certified Eating Psychology Coach, I have seen far too many women experience a turbulent relationship with their body, their self-image and the food they eat, or don't eat and be in a vicious cycle of self sabotage!
The ingredients and healthy healing tips you'll find in this book are enriched with nourishment from minerals, vitamins, superfoods, anti-inflammatories and of course, ways in which to utilise and implement the essential, holistic elements of nutrition to help you feel vibrant from the inside out.
Food doesn't need to be laborious to be delicious, or a labour of any kind. Just love it, cook it and eat it with ease in order to avoid disease and disorders triggered by food! The healthier we are in body, mind and soul, the more fulfilling all areas of our life become.
The recipes in here are quick to prep and often one pot, so you can throw it all together, walk away and return when you're ready to eat, enjoy and feel nourished, from the
My Story
Inside out. x
Hi, I'm Alison. My mission is to help women become healthier, happier and more connected with their bodies. I am a qualified IIN Health Coach, an Eating Psychology Coach and, at the time of writing this, I am studying Applied Functional Medicine. Having spent far too many years neglecting my own wellbeing due to battling eating disorders, I am passionate about encouraging women to become the most happy, fulfilled and successful version of themselves and no longer fear food, but embrace and love it as well as feeling nourished and loving the body they live in.
As a Personal Fitness Trainer and Pilates Coach for over twenty years, wellness has long played an important role in my life. It all started at the age of 11 when I decided to stop eating meat whilst out for dinner one evening with my parents. My mum had no idea what she was going to do with me! She even tried fobbing me off with 'veggie burgers', which were definitely not vegetarian. After much protesting that I didn't want to eat meat, the ultimatum was "you can either eat as we do, or you cook for yourself", so of course, the stubbornness in me prevailed and prompted my early cooking journey. I was given a weekly allowance and would source my own ingredients and plan out my meals for the week. Who knew that that was the beginning of the career I love to this day.
12 years later, at 23 years old, I began to eat animal products again until I fell pregnant with my first son at 26 and could no longer face the smell or taste of meat. Now I'm in my 40s, I have decided that I am a 'choicetarian' - that's the phrase I've coined anyway! My diet is roughly 80-90% plant-based and it is this flexible approach which enables me to sustain a vibrant, balanced and healthy lifestyle.
If you're reading this, I'm guessing you also want to tune in to your own body and give yourself permission to pay attention to what you feel it needs, either from nourishing food, joy or laughter. You already know all the ingredients needed to live an enriched life, from the inside out, but what you need and what you're choosing may well differ.
The fact is, we are all bio-individual; everyone is unique and there is no 'one size fits all' diet. Although our anatomy and neurotransmitters are the same, we all function differently on a mental and physical level. That's the beauty of being a 'choicterian' (choice-a-terian) you get to decide exactly what, how and when you eat depending on what foods truly works for your body and knowing what does not.
When you eat in the most healthy way for you and your body, that's when you operate vibrantly from the
Food affects all that we do and all that we do affects our whole life.
In the words of
Page 2
Alison
Hippocrates
"Let food be your medicine and medicine be your food".
out. Inside
Introduction
VIBRANT ON THE Inside OUT By my mid 20s, I had already recovered from several bouts of eating disorders. Even as a Personal Trainer, I was hiding my emotional relationship with food. This had a huge impact on my immune system and I developed several autoimmune disorders. I also struggled to manage my hormones and experienced an absence of periods, which I feared could affect my ability to conceive in the future.
To date, there are over 100 recorded autoimmune illnesses. Women are typically more affected than men due to our susceptibility to develop harmful relationships with food and our bodies. This, in turn, negatively impacts our physical and mental wellbeing and can accelerate the ageing process.
Reversing the signs of ageing comes from the inside out as well as the outside in.! I now run a successful online coaching business and am location independant, having lived in 3 countries in the last 5 years. I have the privilege to work with female clients from all over the world who come to me looking for tailored guidance on improving energy levels, body confidence, mindset, weight management, mental health, digestive wellness and how to stave off the ageing process.
Before fostering a wholly positive relationship with food and learning about my body, I would often feel unwell. Brain fog, digestive issues, aching and bloating were among some of the problems I experienced. My stomach would bloat until I looked 6-months pregnant and I would cancel clients and classes from embarrassment,
When my relationship with my body and food was particularly bad, I would rely on purging or overdoing the laxatives. Time after time, this would cause intestinal damage and ultimately lead to increased intestinal permeability, more commonly known as
Leaky Gut. This was
then the trigger for IBS (Irritable Bowel Syndrome). I would eventually
and indeed pain, which would make me feel even worse because I
discover that my pattern of bloating and feeling lethargic stemmed
had let others down. My skin was often dull with cyst-like lumps and I
from indulgent gluten binges - bread was my kryptonite! This also
would find myself reverting to over-exercising and under-eating due
resulted in hashimotos thyroiditis and fibromyalgia.
to the poor relationship I had with my body and food. Gluten affects thousands of individuals globally due to the protein
Fast-forward a few years and I was blessed with 2 beautiful children,
zonulin that many find difficult to absorb or digest. Gluten is literally like
which prompted a huge shift into pursuing a healthier lifestyle to heal
adding glue in the gut for me and thousands of others, but not everyone
me emotionally and physically. I was exhausted all the time but
is affected the same way. This is where bio-individuality comes into
dismissed it as the consequence of running my own business, being
play; we are all unique. Gluten can affect people with a variety of
physically active all day and being a single mom who was averaging
intolerances and conditions, such as IBS, brain fog, acid reflux,
on 4-5 hours of sleep per night. Following hospital tests on my thyroid
depression, bloating and chronic fatigue to name but a few. Make a
and endocrine system, it became clear that I needed to make a
note next time you eat something with gluten, how do you feel 1-4 hours
change and I researched how food and holistic treatments could help
after or even the next day.
to optimise my health and wellbeing.
The same can be true for dairy products, and many people can't tolerate foods such as milk, yoghurt, cheese etc and can cause
What always fascinated me in the world I lived in 20 years ago was
reactions such as eczema, asthma and nasal issues.
people's reactions to my own or others' choices to pursue a healthier lifestyle - as if we were weird for wanting to do so. For a while I would
Hashimoto’s, Multiple Sclerosis, Lupus, Rheumatoid Arthritis, …. These
try to conform but then I realised, why should I allow someone else's
types of dis-ease in the body seem so different because they attack
opinion of what I choose to eat affect my health? I'd found a formula
different parts of the body. However, they are all actually caused by
that made me feel great but the fear of 'food judgement' would
dysfunction of the immune system – an overwrought, confused immune
threaten that progress.
system. The brain, the thyroid, the skin, the joints, etc. are just the various localized battlefields.With the rapid increase in exposure to
This is my first E-book and I am so grateful for you having me in your kitchen.
processed foods, chemicals, toxins, chronic stress, GMOs, and many other foreign molecules – usually on a daily basis – it shouldn’t be a surprise that our immune system is confused!
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Alison
Introduction
HOW YOU
Eat MATTERS
*How you eat, when you eat and what you eat reveals a lot about
what
your body is able to absorb in terms of nutrition!
Take time with your food, being more present with what you eat and how you eat, helps to create a healthier relationship with your food. When you feel satisfied and nourished from the food you eat, (satiated) it
Pumpkin spice smoothie
helps your body to better balance your hormones, because we can then allow time to absorb and digest what we need from our food and allow the parasympathetic nervous system to relax, it also enables our brain to function optimally. The Parasympathetic Nervous system (PNS) is when
Eating hygiene was something I really needed to work on myself
we are able to rest, relax and absorb nutrients and minerals as well as
as I was always on the go! At 16 I was working full time and would
recover and rejuvenate our cells to become more vibrant.
eat on my feet, soon developing acid reflux and popping proton pump inhibitors like sweeties... not the best for any age. Our body
Ok, so I'm drinking a smoothie in this pic, but whether you are drinking or
needs time to rest and digest the food we eat so that good
chewing your food, what's important is 'how'.
peristalsis is available (simple terms: it's the natural way our
Are you eating on the go?
intestinal tract is able to pump and massage the food through the
Are you taking time to connect with your food?
GI tract to where it needs to go to).
Is your food natural? or grab and go "easy fast food'?
What goes in, must come out right! However, if our gut can't break
Do you eat standing?
the food down and is unable to pump it out, we can either get
Do you eat at your laptop?
acid reflux, constipation or even diarrhea. All of which are not
Are you actually enjoying and savouring the food you are eating?
healthy for gut permeability - which can lead to Leaky Gut
Are you stressed when eating?
Syndrome (LGS).
Most importantly, have you chewed your food (other than soups and smoothies obvs!)
Try and make more time to sit with your food, quietly if need be. Eating in a rush or when stressed can cause several problems
So Eating hygiene begins in the mouth! when trying to digesting the foods we love because eating in What does that even mean, you are probably wondering! stress is eating in an
sns state, so do take time with yourself and
your food. We can have up to 6 billion bacteria in our mouths at any one Chew it, sit, be calm. time! We need a healthy mouth to enable our food to break down,
never eat on your feet'. I also love,
I'll never forget the quote ' first by secreting enough enzymes from healthy saliva. (don't get
only eat when you are on a seat', courtesy of my youngest son.
' grossed out here, it's just the truth).
But, here's the game changer - if we eat when we are hungry High amounts of sugar can increase the 'bad' bacteria in our rather than a preconceived version of what we believe we should mouth, so it's important to keep our mouth and what goes into it do, AKA breakfast at 7 - lunch at 12 - snack at 2 and dinner at 6! as healthy as possible. Try eating as intuitively as possible and eat when you feel hungry,
Make a Note as to how you eat your food over the next few days,
focus on the feeling rather than the thought if you need to deflect from emotional eating.
do you bite, chew a few times and swallow? Or bite, 2-4 chews Do you nibble whilst cooking or eat a mouthful or 2 of food from and swallow? Or worse, gulp! (aka inhale it!) the fridge as you take out your ingredients? This is when you don't Chewing is the only part of the digestive process that is voluntary and that we can control. The less we chew our food, and the faster we swallow without breaks, the harder our GI tract has to work.
really taste, connect or digest the food - if you are hungry whilst cooking try sipping on a glass of water instead and wait a while until your food is ready. Then sit down to eat in a calm and relaxed state.
This creates post-meal fatigue because our gastrointestinal tract is pumping and pumping and working too hard. Ideally, we really should chew our food until it’s almost liquid before actually
Also an important thing to remember is: YOUR STOMACH IS ONLY THE SIZE OF YOUR FIST. I know, crazy right? Think about this when you next eat food how much is there on your plate.
swallowing. This can also reduce gassiness! (More pleasant for everyone then!)
You will notice that calories aren't mentioned here, that's because
When we swallow chunks of food (vs. tiny, mostly liquefied bits),
we step into intuitive eating - stopping when your full, eating
it’s harder for digestive enzymes in the intestines to do their job.
when your hungry, and most importantly - asking yourself, what
When carbohydrate foods hang around too long, the bacteria in
does my body need right now and how much? When you know
our guts feast too heartily and creates a gassy build-up. The
how your body functions and you are able to tune in to YOU, this
result? Distended belly, bloating, flatulence, even pain.
will empower your life. eg: do I function better with more fat, less carbs, more protein or less protein, more carbs or less carbs?
Try to consciously think about chewing for at least 25 counts, then
When you know you, you just know! You'll begin to understand
50, then the ideal ratio is 100 chews! yep 100 - se if you can sit at
more about protein, fat and carb portions later on.
the dinner table with friends and family and have a chew contest!
Page 4
How you eat
Introduction
WHY Real, Whole FOOD MATTERS Food just isn't the same any more!
Over the last hundred or so years the availability of minerals in our foods has lessened. Various rthings have caused this. The plant foods that we buy and eat have less minerals available due the soils and top soils having lesser amounts of minerals within them. This means that the plants are not as nourished as they once were 100-500 years ago. Evolution changes not only our foods, but what we are eating and where it comes from. Our fruits and veggies may well now be ladened with harmful pesticides. These are not only sprayed onto crops, but seep into the soils that they grow on. These harmful pesticides then are absorbed into our bodies and affect our free radical defence.
Healthy choices can often seem very overwhelming these days, not always knowing which foods may trigger this illness or that reaction. Some people can't eat onions whilst others should avoid tomatoes and aubergines. What's important to recognise is how the food you eat makes you feel and what foods can you eat more of to make you feel great?
Keep a check on what you eat and how it actually makes you feel as you work through these recipes. Remember, we are all different.
Eating organic may not be an option for you all of the time, but where
I want to bring your attention to how we buy our produce too. Is it
possible, try to make it a priority. You can download my 2019 version
wrapped in cellophane, how long has it travelled in miles and days
of the
Clean 15 and Dirty Dozen, which will give you a helping hand
before it hits the grocery store? Cellophane may cause sweating and
on making wiser choices on what to buy organically and what you can
breed bacteria. Cellophane can release bisphenol A (BPA), a
get away with that's not organic.
chemical that many experts now believe can cause serious health problems. This is why, not just for the environment, but for our own
Remember we are not necessarily what we eat but what we eat,
health we should opt for veggies and fruits in supermarkets that are
absorb and digest. If we are exposed to products that have higher
plastic wrap free. Again, it isn't always possible to avoid this - but
pesticide levels than nutrients, then adaptations may need to be
more often than not is a greater choice to make.
considered - not only by us as consumers, but also within the global regulations.
Even though our plant sources and animal sources may no longer be as ideal as they were hundreds of years ago, buying organic fruit &
PAN UK are the regulators for the UK and EWG are the regulators for
veg and pasteurised, grass fed animal products is a far more optimal
the USA. Despite having regulatory boards, still many pesticides are
choice than fast food, refined food and highly saturated fat foods.
being passed by the regulators, even though research shows that they are harmful to us.
Think about it like this - if it grew in the ground, walked in the fields, swam in the ocean or is a real food that has been eaten for
These pesticides not only affect our plants, fruits and veg, but also
nourishment and healing for hundreds if not thousands of years - then
animal produce - what they eat, we then eat too and environmental
these are real whole foods, and these would be our optimal choices
oxidative stress increases.
each and every day.
Opt for frozen when organic or fresh is not available (you may well see 'packaged at source' on the label) meaning it wasn't transported far before being cleaned and frozen fresh, then transported.
Page 5
Real food
Introduction
YOU ARE A Powerful VIBRATION OF Wellbeing Vibrant Balanced Health was actually born in January 2018, after graduating with IIN. I knew I wanted to help more women to live a more Vibrant Life.
We all have a choice in our life and we all get to make a decision on how we live. I choose to live a vibrant and extraordinary life,. Thanks to the choice of eating healing foods, this is available to me each and every day.
Vibrant
- means full of energy and enthusiasm. This was such an
impactful word when choosing what to call my company. I believe this is something that so many women deserve on a more frequent vibration.
Energy
- to feel energetic, lively (alive!) and filled with excitement
for life daily.
Enthusiasm
- to feel enthused by everything you choose on a daily
basis.
Balance -
we all have 24 hours, 1440 minutes each day, it is how
and what we chose to manage within our day, *note: I chose the word 'manage' rather than 'control'. When we are able to better manage what and how we do things each day, we give ourselves
It is time to stop doing and become more being! Busy busy busy
more vibrancy, balance and less stress.
women are doing doing doing all of the time. We end up in a state of doing more than actually being. We stop being present, we stop In order to be well, we need to focus on our wellbeing more and
enjoying and we forget what it feels like to be well and have balance more each day. Like the oxygen we breath, we take it for granted.
with our wellness. The time you have to create a greater connection We can often fall into of a trap of not fully taking care of being
to your wellbeing on a conscious level is down to you. Totally doable well! As a result, we end up being unwell.
and achievable.
My hope for you is that by using the content of this book you will
You may well be reading that comment thinking 'Alison, you have no be able to step into a daily practise of being and feeling well.
clue', but I do. I'm a single mommy of 2 young boys, a doggie mom Like the oxygen you inhale unconsciously, these daily healthy
and run a full time business. I used to be out of the door at 5.45am habits will become an essential part of your daily life to enable
and often not back 'til 7 or 8 pm. And yet, I managed to be intentional you to feel Vibrant on the
about getting in daily exercise and self-care. Self care is very
Inside
out.
different for everyone, we all like and feel differently and so in the As an eating psychology coach, and with my own personal
way of hair salon visits, acupuncture, massage, time in the outdoors experiences with eating disorders, it is true to say emotions can
with the boys, time with friends, cooking and so on so on. have a great impact on what we eat, how we eat, why we eat and where (head in the fridge or hiding in the car!)
Anything we want to create is possible for us all, anything we desire If you yourself have struggled at any time with emotional eating,
enough we can make happen and every thought we think should be setting a good pattern of eating hygiene and self belief is key in
as positive as possible, even by simply changing our "can't to "I can" this area, once you establish a relationship with eating real whole
or I won't to I want to can have a more positive impact in our lives food, in a calm environment, recognizing how good it tastes and
than you may think, simply changing this to I always make time for my own health opposed to I never have time to be healthy! Try it and see what happens.
Positive psychology is a science of the brain and when used daily, it allows us to become more connected on a conscious level with life, our relationships, the food we eat and the people we chose to eat with. Ultimately it allows us to find more pleasure and gratitude for the small things in life. When we operate on this level we can radiate true wellbeing.
Page 6 Wellbeing
feels, you'll already begin to prioritise greater wellbeing.
THE GOOD
Fats
The body needs good fats for a healthy Glow, for our brains to function optimally and to rebuild tissue
Fat is an essential macronutrient that our bodies need. Unsaturated fats are found in plant foods and fish – these are known as monounsaturated and polyunsaturated fats. These good fats are found in some liquid cold pressed vegetable oils, such as virgin olive oil, cold pressed avocado oil - but not tropical oils. Coconut oil has many healing elements, yet is categorised as a saturated fat.
Full fat actually tastes way better and you don't need as much of it to feel satiated. It's nourishing for your body, your cells, your brain and your skin too. Think - delicious rich natural organic dark chocolate, 1 or 2 squares is good (ok, maybe even 3). Chocolate with hydrogenated fats and milk proteins are not of the same nutritional value and often don't satiate us, instead leave us wanting more.
Just keeping it real!! (ps real chocolate is ok!) Stick with the good fats. Fats are an important part of the diet, but not all fats have the same effects on health. Good fats can actually lower cholesterol levels, boost brain function and support satiety.
The Good Fat Low Down:
Good FAT helps the body to absorb fat-soluble vitamins A, D, E and K, it keeps our hair and skin healthy, forms the foundation of your cell membranes and supplies energy.
Coconut Oil - Yes it's categorised as saturated - but check out the benefits: packed with medium chain triglycerides. It's the best oil to
Fat is a macronutrient and the recommended daily intake ( RDI ) for fat for adults is 20 to 35% of
T
cook with as it has a high smoking point. It's also great to add to your
total daily calories, - this is from the good fats. So, if you are averaging at 1500 calories then I suggest
morning coffee to create a 'bullet coffee'. It's great for mouth health
that you'll want between 42 grams and 58 grams of fat daily. Remember we all function differently yet
too and has amazing healing properties for the inside out and can be
good fats with MCT's help optimise brain function and improve mood.
used as a skin moisturiser.
Olive Oil - Delicious and nutritious, packed with antioxidants and helps to prevent cell degeneration. Perfect for salad dressings,
Total fat: 20% to 35% of daily calories. Saturated fat: 10% or less of daily calories
roasted veggies and homemade hummus.
Avocado Oil- Is becoming more popular and rightly so. Packed with T
biotin which helps our cells regenerate and prevents our skin from becoming dry as well as prevents brittle hair and nails. Perfect in a salad dressing or over your poached eggs with avocado and spinach of a morning.
Nuts - Loaded with vitamin E, Brazil nuts are packed with selenium and are also enriched with protein. Seeds - Great essential fatty acids, Omega 3's and high in zinc, which helps to maintain collagen (the elasticity of our skin and lining of our gut).
Free range eggs - A complete food: protein, zinc, Omega 3 (check the label). They help our bodies to fend off free radical damage, which help us to have healthy glowing skin.
Grass fed butter - Far healthier than 'spreads' or processed forms of margarine. (Eat butter In moderation, you may prefer this in your bullet coffee rather than coconut oil {personal choice}).
Ghee - Used in Asian cooking (use in moderation). Fish - Cold water and wild fish (avoid farmed fish), mackerel, sardines, salmon. They are great sources of Omega 3 and can help to improve the skin's elasticity
Page 7 Fats
THE NOT SO GOOD
Fats
Fats are an important part of the diet, but not all fats have the same effects on health
Low Fat trap! How often have you walked down the aisle off the grocery store and been drawn in by "LOW FAT" this and that! It's easy to think it's the healthiest option, especially when we see the tv commercials confirming it!
The truth about low fat is that usually all the good stuff has been taken out and trans fats are added (the unhealthy kind). Then, chemically produced sugars are added in to maintain flavour in foods such as low fat margarine and low fat yogurt. The best thing to do when it comes to fats is to eat the healthy ones in moderation.
Steer clear of highly-processed fats that are pumped full of additives and unhealthy ingredients. Refined vegetable oils, processed meats and snack foods like potato chips, crackers and baked goods are generally high in disease-causing, artery-clogging trans fats that should be avoided at all costs. (Just saying) Filling up on unhealthy fats can contribute to chronic disease and weight gain.
The body needs good fats for a healthy Glow, steer clear of highly-processed fats that are pumped full of additives and unhealthy ingredients such as Refined vegetable oils, processed meats and snack foods like potato chips, crackers, cookies and baked goods are generally high in disease-causing, artery-clogging trans Stick with the good fats. Fats are an important part of the diet, but not all fats have the same
fats that should be avoided at all costs because of the carcinogenic impact it has, affecting oxidative stress and our bodies ability to fight free radicals.
effects on health. While good fats can actually lower cholesterol levels, boost brain function and support satiety, filling up on unhealthy
Saturated fat is found mainly in animal foods — fatty meat and dairy
fats can contribute to chronic disease and weight gain.
products are often high in saturated fat, such as fatty beef, lamb, pork, chicken with skin, whole milk, whole cream, butter, cheese and
So, what is saturated fat? The saturated fat definition includes fatty
ice cream. Yet, the natural, full fat versions of dairy are often a
acids without double bonds. Saturated fat foods include ingredients
healthier option than the chemically enhanced 'low fat' option due
like butter, coconut oil and dairy products. Although once considered
to the lack of chemicals needed to make them taste better!
unhealthy and artery-clogging, more and more research has shown that saturated fats can be included as part of a healing diet, in
You may often see on labels 'hydrogenated fats'. The word
moderation.
'hydrogenated' on any product label is an indication of trans fats, and they should be avoided, 100%. I remember learning this over 24
An early reference made to me by one of my lecturers in Optimal
years ago in the beginning stages of my career, this is what is found
Nutrition, was if it goes hard when cold, it is a saturated fat - if it
in most regular chocolate bar brands and potato chips and
remains liquid when cold it is a good fat.
processed foods.
Do remember that not all fats are the same or equal and Good fats have Good health benefits when consumed in moderation.
Page 8
Fats
WHAT IS THE BEST
Protein
Protein is available in both plants and animal products, but it is most readily available in animal products. Why do we need protein?
Protein is essential for our cells to repair, rebuild tissue and our skin to radiate. We need Amino acids. There is no getting away with the fact that our bodies need it and we need 20 Amino acids present in our body to make a complete protein. Complete proteins are found in animal products, yet a combination of plants can replicate a complete protein. A little bit of science Protein is comprised of 20 amino acids, 11 of these amino acids are produced by our human body. For optimal vibrant health, we must get the other nine amino acids (called 'essential amino acids') from the foods we eat. When a food contains all nine of these amino acids, it is called a 'complete protein.' How much should we eat? Well, according to the RDA, our daily allowance of protein is 0.8 grams per kilogram of body weight. You may function better on less, too much protein is usually hard for the kidneys to break down. This is also relative to how much exercise you are performing daily, if your are weight training for hours or doing enduring triathlon training you may require double this amount to aid muscle recovery, your bio-individuality on how you feel will guide you.
So which foods are complete proteins? Animal proteins are complete, including: meat, poultry, fish, eggs and dairy. There are also a few plant-based sources of complete protein, including: Quinoa, Buckwheat, Hempseed, Blue-green algae (spirulina) and of course vegan protein powders are now available with far better taste than years gone by, and also less chemicals and additives.
Note: These sources may not contain as much protein per serving as animal products but they pack a fair protein 'plant' punch.
ANIMAL PROTEIN PER 100 grams Eggs 14 g Turkey mince 25g Chicken 25g Wild Salmon Ground grass fed beef 26g Natural Greek yogurt 9g Canned tuna 25g Cheese 26g (33g of FAT) Cottage cheese 10.9g
PLANT PROTEIN PER 100 grams Chickpeas 7g Oats 11g Brown rice 3g Quinoa 4g Lentils 6g Red lentils 26g Cashews 18g Nut Butter 28g Almonds 29g Avocado 2g Broccoli 4g Hempseed 8.85g (also available as a protein powder) Peas 5.42g Vegan protein powders (vary)
Keep it simple, think about how your body feels with the protein levels your sticking with currently, if you feel you need more, try upping a little each day and if you feel you need less, then reduce it (rather than what RDI's state it is also about bio-individuality and learning how your body functions best). RDI's generalise and it's important that you personalise what you need to function optimally and vibrantly.
Page 9
Protein
WHAT ABOUT Carbohydrates are important to give us energy?
Carbs?
Carbohydrates are one of three macronutrients found in the foods we eat, the other 2 being proteins and fats. I believe our essentials are: Fats, Proteins, Carbohydrates and, of course, water.
Some people believe that they don't function well with carbohydrates, my question is then, "what carbohydrates are you eating?". Not all carbs are created equal.
But they do provide 4 calories per gram!
The best carbs are natural, fruits, veggies and grains if you can tolerate grains Carbohydrates function as a source of energy for our cells (all 50 trillian of them running through our body at any given time). When you eat carbohydrate foods, the carbs are broken down into smaller compounds, such as glucose, to provide fuel for the cells in your body. Carbs are our body’s preferred, No. 1 energy source. However, they aren’t the only macronutrient that supplies energy to cells - remember they are just 1 of 3! This is why it’s possible to follow a lower-carb diet style and still have enough energy, endurance and muscular strength. There is no one rule fits all, or suits all. Remember we are bio-individual see and test what works best for you.
Carbohydrate foods are also digested at different speeds depending on how much fiber, protein and fat they have . Three common examples of carbohydrates are sugars, starches and fibers. Starches are made up of longer chains of polysaccharides - such as grains like wheat (gluten) , oats (look for Gluten Free) quinoa, and vegetables such as potatoes, peas and corn. Yet corn and gluten are not the healthiest options for us to digest or gain nutrient value from.
Fiber isn't digested in the body, but is essential as it passes through the gastrointestinal tract (GI), adding bulk to stools to promote regularity and healthy poop! Fiber is found in whole grains, fruits, veggies, legumes, nuts and seeds.
Good carbohydrates can improve your mood and energy because they are slower releasing and contain thiamin and chromium, which help to regulate blood sugar and increase serotonin production (the happy hormone).
Choices Refined Carbohydrates may not fuel you optimally and instead leave you feeling sluggish, lethargic and are far less nutritionally dense. Here are a few examples: Breads and baked goods, pasta, white potatoes, white rice, potato chips, sweets & candy and fast foods, soda.
How many carbs should we have? 1 gram of carbs gives 4 calories. The dietary guidelines recommend that carbs provide 45 to 65% of your daily calorie intake. So, if you eat 2000-calories you should aim for about 225 to 325 grams of carbs per day. Be mindful that you may function better on fewer.
HEALTHY CARBS Chose healthier Carbohydrates: The greatest carbs you can chose are, of course, natural ones: Vegetables & Fruits, Oats (GF), Quinoa, Ameranth, Brown, Red Black Rice, Buckwheat (GF), Polenta (GF), Millet (GF). All of the above are also Gluten Free which means if you have digestion issues such as IBS, Crohn's or Celiac, you may be better able to digest these - however not all people with autoimmune issues can digest or tolerate any form grains. When gluten free can seem a great alternative, especially if your wanting a sandwich, BUT there are often over 10 ingredients used to make a GF loaf. In GF products you may find high levels of sugar, xanthan gum, soya and whey. If in doubt, it's best make your own GF alternatives at home, a little extra prep will help your health. Due to my very sensitive IBS and digestion issues, I will know within 30 minutes if something has had gluten in it. Hail the maternity clothes as my stomach swells and the intestinal pain increases, remember if you're still eating gluten, note down how it makes you feel.
Because refined carbs have become commonplace in our society, many forget about what real carbs are and avoid them for fear of weight gain! Everyone responds to carbohydrates differently, yet we need them within our diets. Take a look at some of the carbohydrates that are actually good for our body and won't cause inflammation as with refined carbs and sugars.
Alternative flours to bake with Banana, Coconut, Chickpea, Almond, Buckwheat, Rice, Millet, Quinoa, Oat, Amaranth, Tapioca. Not all Gluten free flours will create a light cake result! *Note Some flours are quite savoury such as buckwheat and chickpea.
Don't forget to try the Gluten free pancakes and banana bread.
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Carbohydrates
WHAT ABOUT
Sugar
Remember your body and your choices should be working more in alignment to enable you to achieve Vibrant vitality and health. Sugar may be your crutch, your go-to or you simply have become so used to it that you believe that you really need it to be able to function! Are you making the right choices for your body with the sugars you choose in order to live your most Vibrant life? Let's think about the 'choiceterian' option mentioned in the intro. Ask yourself, when you feel a sweet sugary craving heading your way, is the message your brain is telling you the complete opposite of what your body is telling you that you need?
This may take a little time to practice, to get used to, but it will be totally worth ditching the sugar for good.
When you become more intune with intuitive eating and begin to understand your body, what it needs and what makes you feel good,
DITCH THE Sugar A little bit here and there is ok, right?...Or is it! Sugar is more addictive than cocaine and heroin. It has become one
you will be able to say NO to things that don't optimise your health or really energise you. Habits can be broken.
Studies all around the world have proven that excess sugars in foods and drinks may be linked to an increase in metabolic problems such as obesity, diabetes, cancer and even cardiovascular disease.
of the cheapest trading commodities globally and is now taxed accordingly, due to significant increases in the diabetes and obesity rates globally! An average person in the US and UK can consume up to 700g a day in snack food or pre-packed foods - which equates to 140 teaspoons a week! Have you ever stopped and calculated how much sugar you have daily or weekly, in coffee, in alcohol, in snacks?
White refined sugar increases our weight and our body fat. If you feel you have a sugar rush and reach high levels of energy suddenly, your body may then crash and you repeat the same cycle - only if you don't use the sugar for energy it's then stored as fat. For example, if you sit all day and live a sedentary lifestyle, or exercise only occasionally, you may be noticing your belly widening and your body become less energetic!
Sugar, I am referring to the refined white stuff, the most addictive, is
Refined Sugars to look out for include cane sugar, high-fructose corn syrup, sugar in alcohol, artificial
nutritionally deficient, it yields no nutritional value.
sweeteners, sodas, and other syrups and treacles. Sugars are carbohydrates, composed of carbon, hydrogen, and
Don't get scared of fruit! Yes, FRUIT contains sugar, but it is natural
oxygen. Sugars come in a variety of forms, but can be distinguished easily (at least on paper)
sugar. Natural fructose comes with antioxidants, flavonoids and
by their chemical structure. The main structures are monosaccharides, disaccharides, and polysaccharides.
phytonutrients - which means they help with oxidative stress, and help There are currently over 200 various names for sugar and it’s likely that in reversing the signs of ageing. They do, of course, yield calories, but every boxed and processed food in your cupboard has at least one of fruits should never be cast in the same negative light as refined these sugars in it. Made in factories, synthetically, and are harmful to sugars. Think bright rainbows of goodness vs. white grains that can us as humans - a fact that is increasingly proven. How many times stimulate inflammation in your body. have you added sweetener to your coffee or chosen a low fat yogurt? Excess sugars can also be associated with skin problems and mouth the likelihood is there's a sugar or 3 in there with a name you're unable bacteria. to pronounce! If you do like an alcoholic beverage more than once a Sugar is highly addictive and can cause intense cravings - which is week, be mindful that alcohol or the mixer of choice will contain why the world's population has become increasingly larger over the sugar. Together, they can increase toxicity in your liver and also affect last 4 decades. When sugar is eaten in hunger, it produces further your appetite, sleep and cravings as well as your skin. desires for sugar. In addition to sugar being pervasive and addictive, it can cause blood sugar imbalance, insulin resistance, weight gain, diabetes and cardiovascular disease. It’s a become a global health problem. I bet you did't know this but I grew up with my parents having a grocery store with sweets everywhere! And even at the age of 7, I chose an apple over sweets and candy 90% of the time!
Next time you feel you desire something sweet, opt for these natural alternatives : Agave Local honey Manuka honey Stevia Coconut sugar Dates or date syrup
Our brains are also affected by sugar rushes, due to opioids and
Maple syrup
dopamine. The link between sugar and addictive behavior is tied to
A sprinkle of Cinnamon
the fact that, when we eat sugar, opioids and dopamine are released
These all have very different sweet tastes, yet are a far healthier
and we feel on a high. Dopamine is a neurotransmitter that is a key
option to white table sugar.
part of the 'reward circuit' associated with addictive behavior in our
A liquorice tea or a mint tea is also naturally sweet and one of my
brains, hence why many people find sugar hard to ditch. Eating a
favorites.
nutrient rich diet will help to beat these cravings for good.
Page 11 Sugar
*Sugar cravings can often be indicative of a mineral deficiency
WHAT ABOUTSuperfoods Superfoods have been around for hundreds if not thousands of years, used in Ayurvedic, Chinese and Japanese medicine, - to help heal a number of ailments. Only in the last few decades have we in the Western world become more familiar with them, I'll share a few of my own go to superfoods and why, but please note these are literally just a few.
Spirulina
Chlorella
has a plethora of health and healing benefits. It is a blue green
is a single-celled algae that’s sold in a green tablet or powder
algae found in Hawai and China. It was used by the Aztecs
form. Not only is chlorella a source of beta-carotene, but it also
hundreds of years ago and NASA has even proposed it could
contains another nutrient that may help boost collagen
possibly be grown on Mars to help the astronauts because of the
production: Chlorella Growth Factor. Chlorella Growth Factor,
benefits! The healing components including being a complete
also known as CGF, is a nutrient that’s entirely unique to chlorella.
amino acid, as well as containing Omega 3 & 6 Fatty acids,
CGF contains the nucleic acids RNA and DNA, which give our cells
thiamin, riboflavin, niacin, vitamin B-6 and folate. Because of the
'instructions' on which functions to perform— including cellular
high level of antioxidants, spirulina also helps fight oxidative
repair and regeneration, which may promote collagen synthesis.
stress which helps to reverse signs of ageing. This really is a
You can take chlorella in powder form and add it to your
superfood that helps to boost mood and energy.
smoothies or take chlorella tablets as a supplement.
Moringa
Matcha
contains protein, minerals and vitamins, which mean it is helpful
is a concentrated form of green tea and has been used in in protecting skin cells from damage. It also contains hydrating
Japanese tea ceremonies for hundreds of years. The secret behind and detoxifying elements, which boost the skin and hair - great
matcha’s super strength is found in its polyphenol compounds to add into your morning smoothie. It is also thought to help
called Catechins, which are a type of antioxidant found in boost mood and fatigue.
superfoods like green tea. They can prevent cell damage and stop Moringa seed oil is beneficial for protecting hair against free
free radical damage. Those matcha lattes are a great alternative radicals and keeps it clean and healthy.
to an afternoon cafe latte.
Wheatgrass
Green Tea
is a nutrient-rich grass, renowned for its high chlorophyll
is packed with Catechins which are natural antioxidants. These
content. It helps to keep our bodies highly oxygenated, helps
substances can reduce the formation of free radicals in the
to balance hormones, helps with a healthy liver, can aid
body, protecting our cells and molecules from damage. Free
sleep and boost metabolism to name but a few benefits.
radicals are known to play a role in ageing and so 2 cups of green tea a day, or a matcha tea, are really beneficial to slow down the ageing process and improve our health.
Page 12
Superfoods
WHAT ABOUT Superfoods There are more superfoods available to us now than you may ever of heard of !
Maca
Cinnamon
is a root similar to ginger and turmeric but actually looks like a mini
is a spice that has been traded for thousands of years. It's even
parsnip. It has been used for thousands of years. Recent studies now
mentioned in Chinese scripts dating back as far as 2800BC. It has been
consider it to be an 'adaptogen', a name given to certain herbs, plants
used to help flu and cold symptoms as well as digestive issues, ladened
and natural substances that help the body naturally adapt to stressors
with antioxidants which help to fight free radicals. The anti-
such as we have in the 21st century - like a busy schedule, demanding
inflammatory benefits help to repair tissue damage.
job or illness. Maca also helps with hormone balancing and boosting energy. RDA is from 1-20 grams in powder form.
Blueberries
Açai
are an incredible berry. I introduced my mum to these gems and after
berries are a Brazilian superfruit. They are high in fat and low in
taking them daily at the age of 77, her eye deterioration had been
sugars, unusual to most fruits. They are packed with nutrient
reversed after wearing glasses since she was a tiny tot!
dense benefits. Being high in antioxidants assists in neutralising
Wild blueberries are especially high in antioxidants. A study in
the effects of free radicals in the body. Research for the benefits
the British Journal of Nutrition, for example, found that supplementing
is still ongoing for the Açai berry, yet the benefits in much
participants with wild blueberry powder increased serum antioxidant
research has shown that it helps brain function. Add to a berry &
status by 8.5 percent after just one hour. That's impressive, right!
protein smoothie for a great health boost.
Turmeric, also known as Curcumin
Cacao Yes, chocolate really is healthy. Well, in its natural formation! Cacao has a host of benefits including resveratrol, which is a polyphenol. These help to fight free radical damage and reduce ageing. Real, organic, raw cacao is a superfood containing a variety of unique phytonutrients, including high amounts of flavonoids, sulfur, magnesium and phenylethylamine as well as anti-inflammatory benefits. Cacao has an amazing ability to act on our happy mood neurotransmitters.
Page 13
Superfoods
is a potent antioxidant that can neutralise free radicals due to its chemical structure. It blocks free radicals directly, then stimulates your body's own antioxidant defenses. Curcumin is also a natural source of inflammation relief. I include turmeric/curcumin (I change the name depending on where I am in the world!) in my food daily also. Its benefits for skin include increasing 'glow and lustre'.
WHAT ABOUT Superfoods There are so many superfoods aren't there? In fact, most real organic foods have super benefits. Here are just a few more to add to your new recipes.
Chia seeds
Eggs
Ever popular in many recipes, these tiny seeds have an abundance
Eggs remain one of the healthiest foods. Whole eggs are rich in
of benefits, such as increasing energy levels, balancing blood
many nutrients including B vitamins, choline, selenium, vitamin A,
sugar and improving heart health. They have a nutritionally rich
iron and phosphorus. They’re also loaded with high-quality
index too, including fiber, protein, manganese and calcium.
protein. Eggs contain two potent antioxidants, zeaxanthin and
Alongside plenty of antioxidants and Omega-3 fatty acids, they
lutein, which are known to protect vision and eye health, they are
also promote healthy skin, reduce signs of ageing and help our
also easily available and so versatile, for baking or even a
digestive system too. These tiny seeds are superfoods with
delicious omelette or frittata.
antioxidant fight powers. Added to bliss balls, smoothies and granola bars or even chia puddings.
Aloe Vera
Kefir
is a household name nowadays, used in Asia for symptoms such
High in nutrients and probiotics, it is very beneficial for digestion and
as digestive issues, skin irritations, celiac and fungal infections.
can help to heal a leaky gut.
It contains enzymes, amino acids, minerals, vitamins and fatty
Kefir is colonies of yeast and lactic acid bacteria that resemble a
acids which help to reduce inflammation. Not only that, but it
cauliflower in appearance.
helps us increase our antibodies and boosts our immune
When left in raw organic milk for approximately 24 hours, the
system. This can be bought in gel form or as a natural leaf,
microorganisms in the kefir grains multiply and ferment the sugars in
where available.
milk, turning it into kefir. Using nut milks doesn't quite allow the
Nuts It is true that if you can eat nuts they are the most diverse snack known to human and animal kind. Yet it is important to know that not all nuts are created equally!
cultures to grow so much, yet still is beneficial. This yields essential probiotics. The name is derived from the Turkish word Keyif, which means 'feeling good'. And no wonder, as it contains B12, calcium, magnesium, vitamin K2, biotin, folate, enzymes and probiotics.
All nuts have various benefits and fats, here are just a few of my personal favourites.
Brazil nuts have selenium rich for brain and skin health and can improve help our mood.
Almonds are a great source of protein, rich in antioxidant flavonoids and help to improve skin and brain health due to riboflavins. They are also a natural prebiotic which help our gut flora.
Peanuts - technically are not a nut, but a legume! They grow underground and are not tree nuts. There are some reports that they are not a healthy nut at all. Yet peanuts serve as a rich source of Omega-6 fatty acids, dietary fiber, protein, potassium, calcium, iron, vitamin B6 and magnesium. However, they can trigger gut issues such as IBS.
Page 14 Superfoods
Cashews - are actually categorised as a seed rather than a nut. They are crammed with benefits like unsaturated fatty acids, plant-based protein, dietary fiber, minerals like copper, zinc and magnesium, vitamins plus antioxidants in the form of phytosterols and phenolic compounds.
MY Kitchen ESSENTIALS If your using plastic chopping boards,
Plastic scourers and can snap off and end up in your
please read this! You may think plastic are
items, seive, collander etc. when washing them, These
best because they can go into the
natural fibres on the bamboo cleaning brushes are safer
dishwasher, but each time you use one, the
for you and the environment.
knife leaves tiny little cuts in the plastic.
Have a look here
This makes a nice home for bacteria to grow in, However, they can not grow the same in wood, with hot water and a good
Chopping boards
scrub.
I have a stack of boards, some for chopping and some for serving, so simple and durable it makes way instead of a serving dish often.
Bamboo are often the best boards take a look here. I probably have 2-3 of everything in my kitchen, but
The Nutri Ninja is my most prized piece of
one of each is ok! Wooden utensils are super easy to
equipment in my kitchen.
use and they are dishwasher safe too
This literally changed my life as I can blend, grate, make hummus, mix cake and pancake
Wooden utensils
batter,. There is not much this awesome piece can not do. My whole family now love it too.
Ninja blender
Super Blender
You may already have all the gear, and no idea
Glass jars are in my fridge, my pantry and often
or no gear and all of the ideas. I'm not going to
in my freezer too. I prefer to use glass than
lie, moving home and countries 4 times in 6 years
plastic. Air tight jars are the best, so kilner or
means I've had to be careful what I can pack into
mason jars should have a seal. It will prevent
a suitcase and what I can wait for from the
your food from going off too quickly. I love
removals, My perfect knife set is the ultimate
using old fashioned styled glass milk bottles
Global knives. These are like the silver cutlery,
to store my homemade nut milks.
only used every day! For a more reasonable set,
A good set of knives
Jamie Oliver's knives have been a godsend! Sharp and easy to use, These are my go-to's.
Glass jars
You can check out the premium knives here
Knife set
Heavy based saucepans are a must in the kitchen. They are simple and durable, without plastic handles
You may already have one collecting dust, if you do, dust it off and give it a good wash. If
you can also pop them into the oven when making an
not juicers vary from ÂŁ35-ÂŁ399, yes, the
omelette.
Le Creuset are my favourite but you can also buy a
less expensive
option.
price really does make a difference on this. So if you want to buy a reasonable one for now
Check out this Juicer
When you invest in good pans, you'll have them for 10+ years You may already have a lot of equipment in your kitchen. That's great! If it hasn't been used, it's certainly time for a good clean off. I didn't add it above but I actually love my slow cooker too, do you have one? Perfect for soups when you don't want to be standing over the hob.
thanks
Oh, and of course, a good grater and zester are always handy. Don't worry if you don't have some stuff, everything is #figureoutable (
@MarieForleo) and I am sure someone you know has it, and never uses it! Just ask them. The other things I literally can't live without are my cup measurements! Finding these (as the Americans use mostly) was game changing, because they are super easy to use. I still use my good old fashioned scales too!
Page 15
My Kitchen essentials
WHAT YOU PUT ON THE
Outside TRAVELS INTO THE Inside!
If you wouldn't put it in your mouth, don't put it on your body!
What you put onto your skin is absorbed to the inside of our bodies. Many common store bought cosmetics and make ups are ladened with what is known as parabens! These are toxic solutions and, overtime, they cause oxidative stress. Oxidative stress slows down our bodies natural ability to fight against free radicals, which accelerates the agieng process opposed to slowing it down.
What are parabens? They are found in many products, moisturisers, shampoos, serums - even baby products and toothpaste! The best thing to do is head to your bathroom and makeup bag and check if 'organic' is anywhere on the label. Always check what is actually in the products you use!
Parabens are a family of related chemicals that are commonly used as preservatives in cosmetic products to prevent the growth of harmful bacteria and mold, in order to protect both the products and consumers. However, studies show that these are harmful.
If not parabens, the likelihood is you'll be seeing harmful ingredients such as theses:
Formaldehyde - a possible carcinogenic toxin to humans Dibutyl phthalate - toxin - can cause early puberty in boys (what are your kiddies using to bath & shower in? Can also harm the adult male reproductive system.
Diethylhexyl phthalate - can harm women's reproductive system and can harm the fetus of an unborn child. A highly probable toxin to humans.
Mercury - is a heavy metal, when absorbed through our skin or consumed by certain fish, mercury can damage the kidneys and impact the nervous system. Check your labels if you are pregnant.
Isobutylparaben - is an endocrine disruptor and can harm the male reproductive system. Isopropylparaben - is an endocrine disruptor than can mimic estrogen (note women and men have the hormone estrogen). Ethylparaben - when applied on the skin reacts with UVB and can lead to increased skin aging and DNA damage. Butylparaben Methylparaben - applied on the skin reacts with UVB and can lead to increased skin aging and DNA damage. Propylparaben - is an endocrine disruptor and can mimic estrogen. Benzylparaben - and any other ingredients ending in 'paraben'. Phenoxyethanol - is the new darling of the chemical industry and it is increasingly turning up in cosmetics as a preservative ad=nd an alternative to parabens to prevent bacterial growth in products. (May cause skin irritation)
The FDA restrictions on parabens in the USA and Canada are far less yet The European Union restricts the concentration of parabens in cosmetics.
Chose organic and even vegan if you prefer to not use products containing animal bi-products
Page 16
What you put on the outside goes into the inside!
WHAT YOU PUT ON THE
Outside TRAVELS INTO THEInside!
If you wouldn't put it in your mouth, don't put it on your body! Your Face and skin tells many stories, do any of these pictures currently resemble your skin?
OUR GENETICS HELP, THAT'S THE GENOME FACTOR! However, our epigenetics can have a greater impact on how our skin and body ages from the inside out and outside in. Our epigenetics affect signs of illness and disease and a need for greater care of ourselves. Here you can see just a few examples of how certain foods can affect our face, but what we eat affects our entire organ - the skin. All of the ingredients you see in my recipes are packed with antioxidant and free radical fighting superfoods. Prevention is most definitely the preference when it comes to our skin. This is a hard surface to restore youth to once the cells start to lose their plumpness. Collagen rich foods and foods that are packed with essential vitamins and minerals are the true ingredients that will really help your skin and body look and feel firmer, healthier and younger, nourishing on the inside out is key to a Vibrant Glow! It's important to consume natural whole foods which help to slow down the ageing process such as: Phytonutrients - aka. PLANTS! - fruits and veggies - herbs & spices, help to protect us against free radicals. Vitamin A - Squash, sweet potato, spinach, broccoli, grass fed butter, kale and egg yolks. Vitamin E - Almonds, hazelnuts, spinach, avocado, butternut squash, olive oil, sweet potato, sunflower seeds and mango. Resveratrol - Dark berries, raw cacao, pistachio nuts. Essential fatty acids - Flaxseed and flaxseed oil, hemp seed and hemp seed oil, pumpkin seeds and pumpkin oil, nuts, chia seeds, wild salmon and coconut oil. Chlorophyll - is a type of plant pigment responsible for the absorption of light in the process of photosynthesis, which delivers energy to plants. It helps to block carcinogenic effects within the body and protects our DNA from damage caused by toxic molds, like aflatoxin. It also assists in cleansing our liver, which means it supports our digestion and our skin, so c'mon and eat your greens!! (Spinach has a really high level of chlorophyll) Antioxidant rich foods - are free-radical scavenger rich sources such as raw cacao, blueberries, squash. wild salmon, cinnamon & turmeric, to mention only a few. Electrolytes- are essential for regulating fluid balance as well as our brain health and promoting muscle and nerve function (Note: We even have muscles and nerves in our face, it's so important to keep them healthy too). Dehydration and poor diet affect our electrolyte balance, the simplest way to replenish your electrolytes is to follow a healthy diet rich in nutrient-dense foods, such as fruits, vegetables, nuts, seeds and legumes as you will see throughout the recipes in the book. Hyaluronic acid (HA) - helps to keep your skin glowing, and it also benefits your joints. It is found in foods, without the harmful side effects of toxic skin products. Hyaluronic acid is also a naturally occurring ingredient in bone broth, which is why adding more bone broth or collagen powder made from bone broth (or a vegan source) to your diet can automatically increase your HA intake. Essentially, it helps reduce wrinkles from the inside out. Water - last but not least and of course one of the most important - 2 ltrs of water a day is a recommended RDI minimum, of course this is depending on your height/ weight and level of exercise / movement you do daily. After all our bodies are made up of 70% water!
Page 17
What you put on the outside goes into the inside!
WHAT YOU PUT ON THE Inside REALLY AFFECTS THE
Outside
ONE OF THE CRUCIAL INGREDIENT TO A GREAT COMPLEXION IS COLLAGEN
COLLAGEN is a protein and the most abundant protein in your body - in fact approximately 30% of the protein in our body is collagen.
It is the major component of connective tissues and is the binding 'glue' that keeps us together. Collagen has many important functions, including providing your skin with structure and elasticity, it also helps to keep our gut healthy and is needed to maintain the healthy lining of the gut wall to avoid digestive and autoimmune issues. This ensures that we can absorb minerals and nutrients and avoid Leaky Gut syndrome (LGS). After the age of 20, the signs of ageing begin to appear in the form of wrinkles and fine lines. Whatever we did, ate, drank, lack of sleep, sunbeds excessive exposure to the sun, cigarettes, alcohol and of course oxidative stressors (free radicals) etc. all show up after our 20's.
So, how can food help us to slow down this ageing process as well as benefit our entire body? Almost all whole foods have minerals and vitamins, proteins, carbs etc. Few foods actually have the collagen we need for our skin to 'reverse' or slow down the signs of ageing.
Foods that contain the most collagen are found in animal sources, often in the skin and connective tissue, but this is usually unpleasant to eat and higher in saturated fat.
Fish is a great source of collagen. Wild salmon contains zinc, a trace mineral that’s been shown to activate the proteins needed for collagen synthesis. Wild salmon is also a source of Omega 3 essential fatty acids, which support inflammation reduction and skin health and moisturise your skin from the inside, out.
There are 3 types of collagen in our bodies and shared between joints, ligaments, connective tissue and skin, however, these are usually the last tissues to benefit.
Foods that contain gelatin, such as bone broth, also provide collagen and these sources are great for the health of your gut - which means you will be better able to absorb minerals and nutrients to ultimately benefit your skin.
Collagen in food is broken down into individual amino acids and peptides by digestive enzymes. The collagen in supplements has already been broken down, or hydrolyzed, which is why it is thought to be absorbed more efficiently than the collagen in foods.
Collagen supplement for anti-aging benefits are available, but there are 2 factors to consider. Firstly, the nutrients from supplements aren’t always bioavailable, meaning that your body may not be able to easily absorb or utilize them, especially if you are not eating enough nutrient rich foods already. If you are seeking a vegan supplement, you must check the labels. Researchers have found that the bacteria pastoris, in particular, is the most effective and commonly used for genetically engineering high-quality collagen!
If you prefer vegan options, you can take on more green leafy veg, algae, black beans, kidney beans many other legumes, seeds especially pumpkin, sunflower, pistachio, peanut, and cashew nuts or a vegan collagen blend.
"Use your food as medicine” when it comes to boosting your collagen intake, try sipping on a comforting mug of bone broth mid morning, try new varieties of leafy greens, and regularly eating the foods listed above, this is the most effective way to maintain good collagen levels in your body to fight off premature ageing.
There are many cosmetic products with collagen in the ingredients for your skin, but nothing work quite as well as real food and reduced stress.
Page 18
Collagen
J U S T A Sneak Peak A T W H Y THE RECIPES ARE SO HEALTHY As you have already seen in the introduction, all of the delicious recipes have been put together using ingredients to help enhance your health and wellbeing, reduce oxidative stress, decrease inflammation and boost your brain and gut health.
There may be a few ingredients here and there that you may not be used to or have even heard of (until now!). Once you get the kitchen stocked you will be ready and raring to go! I hope that after a few weeks, if not days, of eating healthier and easier that you will be feeling vibrantly energised and have more balance in your life to live healthier and to feel great.
The ingredients are natural sources of minerals, vitamins and essential macronutrients. You will see that all the ingredients are natural, no processed factory ingredients are allowed here! These ingredients are used to help your body feel nourished and vibrant from the inside out, reduce inflammation, increase energy, decrease allergies, gut sensitivities and improve the health of your heart, gut, skin and cells.
Foods rich in fats, protein, fibre and carbohydrates will also yield good sources of collagen and resveratrol. Resveratrol is is also a bioflavonoid antioxidant that is found in certain plants that helps fight the ageing process.
When we begin to remove toxic food, toxic chemicals and live a more Vibrant life, we truly can vibrate at a higher frequency both physically, energetically and emotionally.
One thing that isn't focused on here is calorie control. As I personally recovered from disordered eating, calorie control controlled my life. What's important is to manage your calories, eat healthfully and feel energised. If you overeat, you will begin to feel heavy, lethargic and sluggish, if you eat too little you will feel fatigued and you will be lacking in essential minerals and vitamins. Managing how, what and where you eat is so much more fun and enjoyable.
Why? Well, because let's be honest, it's BORING and if you focus on a calorie controlled diet for several months and then stop and wonder why you have gained weight, it is because you haven't become intuitive with what, why or how you eat!
The rule of thumb is, ask yourself... "my stomach is the size of a fist, if I eat 2 of these plates, regardless of the calories, how will it make me feel?"
If you want to track all that you eat, go ahead. It's a great process for a short term to become familiar with how much of the food you are eating and how it really makes you feel, a good app for adding everything is MyFitnessPal.
I also would encourage you to start a food journal. Treat yourself to a lovely little journal that you note the food you eat, how it made you feel and if you really enjoyed it - not just the recipes here but all the foods you choose from here on out.
E.g: I went to a lunch today and I didn't speak up and ask for something without cream or gluten, 2 hours later my stomach was swollen, I felt lethargic and had to go to bed. Or I ate really well today, I drank plenty of water I chose delicious and nutritious food, I felt energised, I had no pain, I felt really energetic and I could think clearly. This is how I want to feel every day.
When you're journaling on what you eat, you may be surprised as to what really does affect you. It could be that you're unable to digest garlic,
bio-individual'Â and what works
or chilli, or apples mixed in a smoothie. That's all ok, because we are all different and we are what is known as '
for one human, won't necessarily work for all humans. It's important to know what works for you, your body and your energy. These recipes are as adaptable as you need them to be. You can add or take away a few ingredients, either way - they will taste delicious!
#vibrantontheinsideout
Page 19 Sneak Peak
HEALTH BOOSTING EXAMPLE WEEKLY MEAL PLAN F O R A HEALTHY BODY & SMOOTH
Skin
BREAKFAST
LUNCH
Pumpkin spice Smoothie
Mushroom rice
2 fresh oranges and
Mango salad with
passion chia pot
grilled chicken
Spinach muffins
Fritata & beetroot
DINNER
SNACKS / DRINKS
Baked Alaskan cod with
Pumpkin seeds, hard-
roasted veg & Quinoa
boiled eggs & spinach
Zucchini pesto pastaÂ
Bone broth
Chickpea Chili & black
Bliss balls
rice
Hazelnut Granola with
Canallini bean soup
Beef meatballs
Egg salad with a twist
Veggie chili & rice
Pumpkin soup
Baked Salmon and
Beetroot & ginger juce
coconut cream
Chocolate
Pear & celery juice
Energy Bowl
Overnight baked oats
Ginger Bliss balls
asparagus
Funky green smoothie
Stuffed peppers
Sweet chili chicken
Rice pudding
This is just a sample meal planner that you can adapt as you need to. Sometimes eating the same foods 2 days in a row can help you create more time in your life. As long as you have variety and healthy food it's all good. Try making your own 7 day meal plan. Page 20
Example meal plan
START WITH
Breakfast Whether you chose to eat breakfast later in the day or early in the morning, these recipes are delicious at any time and will fill you with the nourishment you need.
How you start your day, will affect how you function and the choices you make throughout. If you feel brain fog and lack of concentration it is usually 80% down to what you have or even have not eaten over the last 24-36 hours!
Skipping meals affects our blood sugars and how we store and utilise fats and calories in our cells, fasting can assist some peoples health but, may disrupt others, it can also affect those with tendencies to have disordered eating.
Breakfast was something I never got used to until my 20's. Even as a kid, I rarely ate it. Now, I can't imagine missing it! I love the choices available to us now, No need for cardboard flavoured boxed cereals or stale breads in my kitchen, I often workout before I chose to eat breakfast, but sometimes our bodies may need refueling before we workout x
If your not sure about when you should or shouldn't eat breakfast, use the rule of intuition, "Am I hungry, or can I go workout first?" It's your body you need to listen to.
You can Batch prep your breakfast so you always have a delicious way to start your day and feel Vibrant in every way x
Page 21 Breakfast
Spinach MUFFINS Ingredients - Makes 9 muffins
These are one of my all time favorites for breakfast or for when friends are popping over. Easy, quick, delicious and you can freeze them too! When you need them, take them
4 Organic free range eggs
from the freezer and pop into the oven for 10-15 minutes
1/4 Punnet of organic cherry
@180°C.
tomatoes chopped 2 Handfuls of spinach (washed) 2 tbsp of coconut oil
Method
1/4 cup of unsweetened nut milk A good pinch of sea salt & black pepper 2 tsp ground Turmeric 1 tsp paprika 1 Avocado (1/4 avocado each portion) Virgin olive oil to drizzle over avocado Sea salt & cracked black pepper
Preheat the oven to 180°C. In a muffin tray place a little coconut oil in each case and melt in the oven for 30 seconds - 1 minute. Remove the baking tray from the oven and set aside. Whisk the eggs and milk with salt, pepper, turmeric and paprika and set aside. Divide the spinach and tomatoes into the cases and then pour over the egg mixture. Bake in the oven for 10 -15 minutes
Once cooked serve with the sliced avocado, a drizzle of virgin olive oil or avocado oil and a sprinkle of black pepper and a little dust of paprika.
Page 22
Breakfast
Kedgeree Ingredients - Serves 6
This one is needs a little bit of time so be patient, perfect for friends or family popping over for brunch at the weekend.
400g white fresh fish
I actually refrain from buying smoked fish as in the original
(I prefer to use unsmoked fish)
kedgeree recipes because the flavor can be somewhat
usually a good quality wild cod or
overpowering and can contain many additives, so I pan fry then
haddock.
steam the fish with some herbs. Delicious.
4 Free range boiled eggs (cook to your preference hard or soft)
Method
250g Fresh washed Kale, stems removed
Wash the kale and strip from the stem, tear it up and place in
1 Small red chili finely chopped
a bowl with 2 tbsp of the lemon juice, salt and pepper and
1 Medium white onion finely
massage it to break down the fiber in the leaves making it
chopped
easier to digest, set aside.
2 Large fresh lemons (juice of) 2 Large fresh tomatoes chopped
Boil your eggs to how you like them and leave to cool slightly.
1 Red pepper 100g of coconut cream
Mix all the dry spices together and add the coconut cream,
1 Thumb size piece of ginger
mix well and set the fish in the mixture to marinade, 15 mins or
peeled and grated
so will do.
2 Tbs Turmeric 2 Tbsp Garam masala
Heat a large pan and melt 1 tbsp of coconut oil, add the
2 Bay leaves
garlic, onion and ginger and sweat through, add the tomatoes
2 Tsp ground coriander
and the peppers last or they turn to mush. Once cooked
2 Tsp caraway seeds
through remove from pan and set aside, in the same pan melt
Small bunch of fresh coriander
a little more coconut oil and add the fish and sauce, turn the
Small bunch flat leaf parsley
heat low as you don't want the coconut milk to split or the fish
3-4 Cups cooked brown rice
to burn, cover with a lid for approx 10 -12 minutes.
Coconut oil
Remove the fish and keep the pan on the stove adding the
Sea salt & black pepper
onion mixture, kale and rice, warm through, then remove and set into a serving dish, break up the fish and set on the top, sprinkle the herbs and the eggs and serve.
Page 23
Breakfast
Passion POTS Ingredients - Serves 1
I imagine myself sat at the beach on the shores of Thailand when I make this. It's so sensational and delicious and yet so simple. You can use canned coconut
4 Tbsp Chia seeds
milk if you prefer, but the drinking milk is usually easier to
1/2 cup of coconut milk
digest in this amount.
(unsweetened or home made)
chia seeds are great for gut health and gluten free.
2 Tsp unsweetened coconut chips 2 Tsp Almond or cashew butter 1/4 fresh mango chopped 1 Fresh passion fruit
Method
A drop or 2 of vanilla extract (optional)
Place the chia seeds, coconut milk and half the coconut chips in a glass or air tight jar and mix really really well, add the vanilla essence and nut butter and mix again. Pop into the fridge for 10 minutes or overnight if prepping ahead, you can double up if you want to make 2 portions.
Once ready mix well and serve with the chopped mango, fresh passion fruit and the rest of the coconut and enjoy.
Page 24
Breakfast
Chocolate MOUSSE Ingredients - Serves 1
This is just heaven in a bowl or a glass! This is a perfect breakfast after a beautiful walk in the outdoors or a post gym workout.
1 Small avocado 1 Tsp Almond or cashew butter
I love a morning boost from all the antioxidants and flavonoids in this recipes and of course chocolate!!
1 Tbsp Raw cacao
This is a rich source of fats, carbs and protein too.
1/2 Small frozen banana 1 Tsp agave syrup
Method
2 Tbsp GF oats 2 Tbsp chia seeds 1/4 cup blueberries plus extrato top 1 Cup nut milk 1 Scoop vegan protein optional 1 Tsp coconut oil
Page 25
Breakfast
Add all the ingredients to your blender and zap on high until smooth and creamy. Pour out into a bowl or glass and pop in the fridge for 10 minutes for the chia seeds to expand and set. Once ready, add a few extra berries and even a sprinkle of raw cacao and enjoy.
Berry & Chocolate ENERGY BOWL Ingredients - Serves 1
One of my favorite breakfasts, this is a perfect breakfast after a beautiful walk in the outdoors or a post gym workout refuel, if you want to add a scoop of vegan protein, this adds some extra protein in a complete form
2 Tbsp Chia seeds 1/4 Cup cooked quinoa
and with all the berries and nuts you have a power packed bowl of nutrient rich goodness.
1 Scoop of collagen or 2 tbsp bone broth
Method
1 Tbsp Almond or cashew butter
all but
butter plus extra for topping
Place
1 Tbsp Raw cacao
well. Pop the mixture into the fridge for 10 minutes to
the fruit, nuts or seeds into a bowl and mix
1/2 Small avocado
thicken. (you can do this the night before too, you may
1/4 Cup nut milk
choose to add extra nut milk or water instead of ice).
1 Tsp Coconut oil
Once thickened pour into a serving bowl, add your fruit
1/2 Cup ice
and nuts and enjoy.
1/2 Cup berries
.
1/2 small banana
Take your time with this and enjoy the simplicity and
1 Tbsp chopped Hazelnuts or
delicious flavours, knowing that as you take every mouthful
pumpkin seeds
you are fuelling your body with nutrients, minerals,
Agave syrup (if desired)
flavonoids, antioxidants, collagen and resveratrol.... This is a super packed anti ageing boosting breakfast.
Page 26 B r e a k f a s t
Fluffy Banana PANCAKES Ingredients - Serves 3-4 2 Tbsp Banana Flour (or almond flour, but will be more dense) 4 Tbsp GF oats ground to a flour 2 Tbsp ground linseed /flax 2 Tbsp maca powder (optional) 3/4 cup unsweetened almond milk
Pancakes for breakfast! Did you know that this tradition began in Canada in 1923 in the cattle ranches, and has since spread across the world into many households. This is a little different to the norm thanks to the mood boosting maca, remember this boost moods and can increase libido!
Method
1 Medium Banana mashed 1 Medium Banana for topping (sliced) 2 organic eggs
In a large mixing bowl, mash the ripened banana with a fork. Whisk in the eggs in a separate bowl and add 1 tbsp of coconut oil (the rest is for the pan).
2 Tbsp coconut oil
Add the dry ingredients to the eggs and mix well with a wooden
1 Tbsp baking powder
spoon.
Blueberry syrup or a natural syrup
Add the milk, a little at a time until you create a creamy batter.
of choice.
Add more or less milk than suggested, as is needed.
leave the mix to settle for 10 minutes, then whisk well.
Heat a heavy based pan and melt a little of the remaining coconut oil, add a 1/4 cup of the mixture to the pan (you can do 2-3) at a time if you have a large enough pan.
Take out the pancakes as they are cooked and serve or pop into a warmed oven until all the mixture is ready.Layer the pancakes as cooked until you have used all the batter (this should make 3 each) cover with foil or place into the oven at a low heat to keep warm, once all the batter is cooked, in the same pan, place the additional banana and lightly caramelize on each side.
Once ready serve and drizzle with the blueberry syrup (optional). You can freeze the pancakes so you have them ready, and can be popped in the toaster, I suggest you wrap with a sheet of baking paper in between and will keep for up to 3 months
Page 27
Breakfast
Overnight BAKED APPLE OATS Ingredients - Serves 4
Overnight baked oats in the morning is such a delicious way to break your fast and look forward to refueling your body, if you don't have a slow cooker, no need to worry, you can do
2 Cups GF jumbo oats
this in the oven on a low heat.
2 Cups nut milk
Oats yield protein and combined with the nut milk you have a
2 cups water
complete nutrient rich meal.
1 Tsp dried cinnamon 1 Star anise (optional)
I love to have this after a fresh juice or a shot of spirulina
4 Gala apples peeled, cored and
with wheatgrass or a shot of moringa. Remember adding
cubed (you can keep the peel on
Maca powder is a great boost for mood, hormones, oh
if you prefer, just wash very
yeah..... and libido!
well). Serve with a dollop of coconut
Method
yoghurt mixed with a teaspoon of maca powder for a caramel
Add all the ingredients into either a slow cooker on low or a
taste
Le Creuset (or similar) and leave overnight in your oven on about 60-80°C, depending on your oven The oats expand quite vastly so there will be plenty to keep for up to 5 days in an airtight container.
(Serve either warm or cold) it's delicious either way, try adding a little coconut yoghurt for creaminess too add to the delicious flavours.
Page 28
Breakfast
Banana BREAKFAST BREAD Ingredients - Makes 1 loaf
This banana bread comes quite dry, so perfect for popping into the toaster of a morning with a spoonful of nut butter or honey.
2 Bananas 3 Organic eggs (or 3 tbsp flax and 9 tbsp of water) 1/4 cup of nut milk 1 1/2 Cups banana flour 2 Tbsp coconut oil (melted) 2-3 Tsps of cinnamon (depends
Method
how you like it) 3 Tbsp agave syrup 1 Tsp baking powder
Preheat the oven to 180°C and line a bread tin with baking paper.
Mash the bananas and add the eggs and the rest of the ingredients until a batter forms.
Pour into the bread tin and bake in the centre shelf at 180°C for 45-55 minutes until the centre is cooked.
Once ready turn out and leave to cool.
You can have this for breakfast or as a snack. slice the whole loaf and freeze, you can take a slice out as you need to and simply pop it into the toaster on a low heat.
Page 29
Breakfast
Hazelnut GRANOLA Ingredients - Makes 1 full medium mason jar
Toasting nuts adds a delicious flavour and nuts do not lose their heart-healthy monounsaturated fat during the roasting process.
However , r o a s t i n g m a y
alter and damage the
4 Cups of jumbo GF oats
polyunsaturated fats that nuts also contain and that are more
1 Cup Amaranth
vulnerable to oxidation however if overcooked they become a
1 Cup millet
little rancid, especially if then storing them. So we only add
1 Cup of raw hazelnuts roughly
the nuts right at the end of the process. And whilst honey has
chopped
tremendous microbial benefits, upto 60% is lost when cooking,
1/2 Cup sunflower seeds
we use it here to create a sticky and crunchy texture, you can
3 Tbsp coconut oil
of course use agave syrup or maple if you wish to keep this
6 Tbsp raw Honey
vegan
2 Tbsp cinnamon
Method
Preheat your oven to 150°C In a large deep dish baking tray lay a sheet of baking parchment and mix all the dry ingredients (apart from the hazelnuts). Lightly melt to coconut oil and then drizzle it over the ingredients and mix really well. Add the agave and mix again. Pop it on the middle shelf in the oven and bake for 30 minutes, stirring the mixture every 10 minutes so as not to burn but to toast. Once the Granola is almost ready, sprinkle over the hazelnuts and toast for 3-4 minutes.
Once ready take out of the oven and leave to cool. Then when completely cooled pop it into an airtight glass mason jar, this will last upto 2 weeks if kept in a dark place and as long as the mix is completely cool before sealing.
I just love this
with coconut yogurt a drizzle of honey and a
few slices of banana.
Page 30
Breakfast
Berry nice cream PUDDING Ingredients - Serves 2
Using frozen berries helps to give a thicker consistency, and adding rose petals just makes this a little more decadent. Flower petals are eaten often in asian cultures, rose petals do contain
4 Tbsps Chia seeds
some vitamin C, but not too much other than that as they are
1 1/2 cups of unsweetened
made up of 95% water, but do add a delicious flavour.
homemade coconut milk
Ancient Chinese medicine used roses to treat digestive disorders,
2 Drops of vanilla extract
the pain from injuries and menstrual irregularities.
1 Tbsp nut butter 1 Cup of frozen berries plus extra for topping 1 Tbsp Almond or cashew butter
Method
2 Tbsp Açai berry powder 2 Tbsp unsweetened desiccated coconut 1 Tsp agave syrup (if you need a little sweetness!)
In an airtight glass jar mix the chia seeds with 1 cup of the milk, the agave (if you need sweetness), the desiccated coconut, nut butter and vanilla extract. You will need to mi this really well. Seal the lid on the jar and pop in the refrigerator for 10 minutes or overnight if you want to prep in advance.
Once your ready to make the "berry nice cream", simply add your berries, açai powder to your blender and blend, add a little of the left-over coconut milk if needed, it depends on how thick you prefer this to be.
Then bring the 2 mixtures together in a bowl or a glass and sprinkle with extra berries, rose metals and coconut flakes and enjoy.
You can batch the nicecream and freeze in advance in small mason jars.
Page 31
Breakfast
Vibrant in 5SMOOTHIES Smoothies are a great way to pack a punch of nutrients in. They are quick, simple and delicious, and albeit I'd always advise you not to eat on the run, sometimes a smoothie is just the thing when you need to head off with little time to spare. It also means you can pack your essential macronutrients fibre & greens in glass! #vibrantin5smoothie
What does a vibrant in 5 smoothie mean? It means you are getting everything you need, plus energy & brain power 1. Fats 2. Protein 3. Carbs 4. Fibre & Greens 5. Hydration / water
Batch prep your smoothies and pop into the freezer, and whilst it's ok to freeze superfoods such as maca, spirulina etc it's not advisable to freeze protein or collagen powders unless the label states! prepping in advance means you always have a delicious way to start your day and feel Vibrant in every way, just remember to take out of the freezer in advance x
Page 32
Smoothies
Funky Green SMOOTHIE Ingredients - Serves 1
Basil packs a hearty punch, and I know you may be thinking
euuuwwww !!!! 1/4 Cup fresh or frozen pineapple
But, this smoothie is some of my clients fav's!
1 Small or half a medium avocado
Basil - antioxidant, fights against inflammation, Cancer-
1/4 Cup fresh basil
fighter, reduces, can help when you have signs of a fever,
1 Cup fresh spinach
and can help
2 Tsp moringa
essential oils!! Oh one more thing before you wonder why
1 Tsp maca powder
basil is in this smoothie, it has natural magnesium,
to reduce stress. Also it has natural
magnesium helps our bodies which
helps low stomach
acid and helps us to efficiently absorb other minerals.
Method
Add all of your ingredients to your blender and blast on high power until your smoothie is thick and creamy.
I love to pop mine into a tall cocktail glass and either drink through a steel or glass straw or with a spoon if you prefer.
Hope you enjoy this one as much as my clients and friends do.
#vibrantin5smoothie
Page 33
Smoothies
Super Green SMOOTHIE Ingredients - Serves 1 1 Handful of baby spinach
The adaptability of smoothies is endless, and if you don't
2 Tsp moringa powder
have one of the ingredients add another superfood in
1 Small avocado 2 Tbsp chia seeds
there instead, when it comes to adding in goodness the sky is the limit.
1 Heaped tbsp of ground almonds 1 Scoop of vegan protein (optional) 1 Cup of Almond milk
Method
A few cubes of ice 1 medium banana Juice of half a lime 1 scoop of collagen powder
Blend all
the ingredients together until thick and creamy
and to your prefered taste, add more or less nut milk and ice as you wish to.
(vegan option available) or 2 tbsp bone broth #vibrantin5smoothie
Page 34
Smoothies
Green apple SMOOTHIE Ingredients - Serves 1
An apple a day really does keep the doctor away. This smoothie is deliciously refreshing and filling and jam
1 Granny Smith apple
packed with goodness. Not just the apples. As well as that
1/2 Medium avocado
we have got the DLGV, Dark green leafy vegetables they
1 Large handful of
are an excellent source of nutrients including folate, zinc,
spinach
calcium, iron, magnesium, vitamin C and fiber all in one
1 Handful of kale
hit!
1/2 cucumber A squeeze of fresh lime 2 Tsp spirulina 1 Cup coconut milk or coconut water
Method
Ice 1 coconut oil
Wash your apple and spinach, and deseed the apple, no need to peel it, unless of course you wish to.
Add everything into your blender and blitz until smooth and creamy, everybody's desire for a certain texture is different, so if too thick for you, simply add a little extra ice, water or nut milk. Simply serve and enjoy. If you want to add a little zing and some extra vitamin C add a squeeze of fresh lime juice.
#vibrantin5smoothie
Page 35
Smoothies
Pumpkin spice SMOOTHIE Ingredients - Serves 1
If you are not to familiar with pumpkin or don't know how to use it, then this may just be the turning point in your
2-3 Tbsp pumpkin puree
relationship with it, it's delicious and very healing for the
1 small frozen banana
body. Packed with carotenoids (most orange fruits have
1 handful of spinach
carotenoids). Pumpkin has beta carotene as well which
2 medjool dates
helps with inflammation and prevents disease. Cinnamon
1 -2 tsp turmeric/ curcumin
and Turmeric are packed with antioxidants and anti-
1-2 tsp cinnamon (more if you
inflammatory benefits.
prefer) 1 cup of unsweetened nut milk 1 heaped tsp of nut butter (almond or cashew) 2-3 cubes ice
Method
1 scoop of vegan protein or 2 tbsp bone broth or collagen powder
Pop all your ingredients into your blender and blast on high speed until smooth and creamy. Once ready pour into a glass
and sprinkle a little extra cinnamon on the
top and enjoy deliciousness.
See a bit on the side for pumpkin puree recipe.
#vibrantin5smoothie
Page 36 S m o o t h i e s
Peach Melba SMOOTHIE Ingredients - Serves 1
I love this as a summer breakfast, but you can enjoy any time, when fruits are not in season simply batch freeze them in the summer months so you can enjoy for the next 3
1/2 Frozen banana
or 3 medjool
dates if you prefer (for sweetness) 1/2 Cup raspberries
months. Raspberries for me just feel luxurious and the juiciness of a peach reminds me of childhood doesn't it you?
1 Ripe peach or nectarine
2 Tbsp maca powder
Method
3 Tbsp chia seeds 1 Cup of unsweetened nut milk made with kefir cultures 2-3 ice cubes
De-stone the peach or nectarine and ensure it is washed well.
(See dirty dozen and clean 15)
1 Scoop of vegan collagen or 2 tbsp bone broth (optional)
top tip mix the chia seeds with half the milk, stir really well and leave to stand for 10 mins or overnight, as the chia sprouts and expands it will give a thicker and creamier texture.
Add everything to your blender and zap until smooth and creamy, do a quick taste test to see if you want to add more of any of the good stuff, grab your steel or glass straw and enjoy.
#vibrantin5smoothie
Page 37
Smoothies
SCRUMPTIOUS Soups Soups have been consumed for thousands of years, as broths, stocks, soups help to heal our immune system and are often the first prescription for anyone fighting an influenza or even common cold. Soups can be made in a matter of minutes or hours, it all depends on your preference?
Soups Eat them from a bowl or in a mug, either piping hot or cold, the choice is yours, but any way you like it the benefits of a hearty soup are so healing for you on the inside out x
I just love making super si,mple soups, they are easy to freeze and a delicious and nutritious go to for lunch or dinner and the benefits of soup help to heal your immune system x
Page 38
Soups
V E G A N B R O T H / Stock
Ingredients - Makes 1 ltr
1 ltr filtered water
½
cup dried shiitake
Whilst vegan broth doesn't yield the collagen that bone broth does, it is a great base for soups and sauces.
mushrooms
½
cup fresh mushrooms
(keep the stems
on)
Method
1 whole onion, skin on, sliced in half
Wash all the veggies and roughly chop them (no need to peel,
5 garlic cloves, lightly
not even the onion or garlic).
crushed with the flat
Wash the leeks really well,
part of a chef's knife,
up.
skin on.
Wash the celery really well too and chop it up place all of the
3-4 Carrots
veggies into a large pan.
Parsley or cilantro stems 2-inch piece of ginger 2 to 3 tablespoons collagen powder (optional)
get all the dirt out and just chop it
Add 2 ltr of water. Add the cilantro and parsley stalks Bring to a simmer for 1 hour. (You can make in a slow cooker and leave for
a
few hours if you need to walk away from it it will be
fine for 2-3 hours on low in a slow cooker). Once the veggies are cooked, remove from the heat and allow to cool. Remove the veggies and you will be left with a clear broth. Most of the nutrients are now within the broth, however you can blend the veg and add some of the stock to make an additional soup. once cooled if you want to have it daily you can opt to add a collagen supplement which are available in vegan form, simply mix in 2 scoops.
It will keep in the refrigerator for up to 5 days in a glass airtight jar and up to a month in the freezer (if freezing don't add the collagen powder, only do this as you use it).
Page 39
Soups
B O N E B R O T H/ Stock Ingredients - makes 1.5 ltrs
My mum always used to make broth from the left over roast chicken. That's all well and good, but all the good stuff has
600-1kg Beef or chicken bones 2 Ltrs of water 2 tsp apple cider vinegar 2 leeks 1 onion
already been zapped out by then! You can get bones from thighs, wings even a carcass if you have a good butcher or grocery store nearby and you can often get or pre-order beef bones from the butchers counter. If you need to order halal or Kosher, just ask them if they can source this for you and let
a bulb of garlic (optional)
you know when they have it, and be sure to stock up, literally!
4 carrots
If you want to use the broth in smoothies, I suggest you cook
4 bay leaves (optional)
without the vegetables and instead just add the water and
1 Tbsp Turmeric (optional)
apple cider vinegar.
Method
Wash the veggies, no need to peel and roughly chop, leave the peel on the onion too! Add the bay leaves and a dash of turmeric for extra anti inflammatory benefits.
Place all of your ingredients into a slow cooker or a crockpot if you have one, if not a large pan that will sit on your hob. You don't have to use leeks if you find them too overpowering. Turn the slow cooker or stove on a low heat and cook for 24 hours. Once the broth is ready, remove all the bones and veggies and pour the liquid through a sieve so that you are left with a clear broth liquid. Once cooled, decanter into portions or an airtight mason jar and keep in the fridge for up to 5 days, or freeze. You can also add the broth to smoothies for collagen and improves gut and skin health.
Page 40
Soups
M U S H R O O M Soup Ingredients - Serves 6
Mushrooms are in a multitude of varieties and so choose which you prefer. Each variety has a plethora of healing compounds within them
1 punnet of your favorite
such as selenium, magnesium, and zinc which are great for
mushrooms (2 cups)
helping to keep a healthy immune system.
washed if fresh.
I personally love Porcini mushrooms in this soup and pick up a
1 medium white onion
few bags of dried whenever in Italy.
1 clove of garlic 1 ltr bone broth (or veggie stock) 2 bay leaves 1 small sweet potato to thicken 2 tsp dried thyme 1 tsp ground black pepper A good pinch of salt 1 tbsp coconut or olive oil
Method Finely slice the onion and garlic, peel and cube the sweet potato. Wash and chop the mushrooms, if using dried steep 1 cup of dried mushrooms in 1 1/2 cups of room temp water for 20 mins until they have
expanded. then drain the water.
Heat the oil in a large pan (just one pan for the entire recipe is fine). SautĂŠ the onions and garlic until softened, add the stock, potato, herbs and season. Cover the pan with a lid and gently simmer for 30 minutes add the mushrooms half way and once the potatoes have softened (this may take less time) take off the heat. Allow to cool a little and blend with a hand blender until smooth and creamy. If using a large blender you will need to allow the soup to cool for at least 30 minutes.
Once blended, taste, add additional seasoning if you like and enjoy this hearty healing soup. This can be vegan or non vegan, choice is always yours.
Page 41
Soups
TOMATO & CANNELLININBEAN
Ingredients - Serves 4
Soup
This is a really hearty soup, great for the colder months or at anytime really and I love the flavours especially with a good handful of fresh parsley. Parsley has been used for centuries for
2 tablespoons olive oil
its healing properties. It’s packed with essential oils and
1 onion finely diced
antioxidants, quite the superfood. Parsley benefits the body in
4 cloves garlic, minced 1 carrot, peeled and diced finely 2 stalks celery, roughly chopped 1kg plum tomatoes (organic) 400g can cannellini beans (drained and rinsed) or you can use
dried and cook
them separately)
many ways and is considered a naturally effective treatment for a wide range of symptoms and diseases as well as being allnatural free radical scavenger, heart protector, brain protector, antidiabetic, antibacterial and digestive aid. Wow right! my mu always used to eat it fresh justmas it it! you can get curly parsley or flat leaf, whichever you choose, don't just use it as a decorative garnish, go ahead and munch on it.
3 sprigs fresh thyme 2 tsp paprika 1
(Remember to check your teeth for greens !!)
bunch of fresh parsley either flat leaf
or curly is fine
Method
1 Ltr 6 cups chicken bone broth or vegetable stock A good pinch of Sea salt & Black pepper
Use a slow cooker (or a deep pan if using the hob).
Wash and cut the tomatoes into quarters and sprinkle with a little sea salt. Pour the oil into the slow cooker to warm and transfer the tomatoes and cover with the lid for approx 30 minutes. Once softened add the onion, garlic, carrots and celery, allow to cook for 10-15 minutes. Add 1/2 the stock, season with a pinch of sea salt and a good pinch of cracked black pepper, add in sprigs of thyme, paprika and cook for 2 hours until the tomatoes and celery are softened, (this may take less time if cooking on a hob) at this stage remove the sprigs of thyme, take a masher and mash the tomatoes or you can blend with a hand blender if you prefer a smoother soup base. Then add in the cannellini beans and the rest of the stock and leave for another 20 minutes. Once the soup is ready, serve with a good sprinkle of fresh parsley, add a crack of pepper and paprika and enjoy!
Page 42
Soups
SPICY SWEET POTATO Soup Ingredients - Serves 6
Sweet potatoes contain a good amount of fiber as well as vitamin A, vitamin C, manganese and several other vitamins and minerals. They are so versatile you even make
4 medium size sweet potatoes washed 2 small white onions finely sliced 1 clove of garlic minced
brownies
with them, compared to white potato, the vibrant orange ones have on average 23g carbs and
2.3g protein per medium
cooked potato.
1.5 ltrs organic veg stock (or use bone broth if you are not vegan) 1 tsp coconut oil 1/2 cup cashews (soaked) 2 tsp ground turmeric
Method
1 cup unsweetened nut milk A good pinch of sea salt and black
Turn your oven up to 180*
pepper
Place your potatoes onto an oven proof tray and bake for
1 tsp dried chili flakes (add more or
approx 45 mins (you can also use leftover baked sweet
less as you like)
potatoes if you've cooked extra for a different meal), once
Few extra cashews to serve
ready set aside.
In a large pan heat the oil, add the onions and garlic, sautĂŠ until slightly soft, add the potatoes, chili flakes, turmeric and stock and cook for 25-30 minutes on a medium heat.
Set aside to cool a little, add the cashews and nut milk for extra creaminess and blend with a hand blender.
You can lightly toast the remaining cashews if you wish, just flash
them in a heavy pan on a medium heat until browned a
little, or as they are and sprinkle over your soup with a little crack of black pepper and a drizzle of olive oil.
Serve in a bowl or a mug and enjoy.
Page 43
Soups
PUMPKIN & ROSEMARY Soup Ingredients - Serves 6 portions
2kg pumpkin, peeled, deseeded
I'm not sure about where you are in the world, but here in
and cubed
Europe where I have spent the last 3 years, pumpkins are
1 white onion, finely diced
grown pretty much all year round, not just at fall, so it makes
2 cloves garlic, minced
it easy to get hold of. If it's not so easy for you, make the
1 Tbsp olive oil
soup when the veg is in season and you can freeze for up to 3
1 Tsp ground paprika
months.
1 Tsp ground cumin powder 1/2 Tsp crushed chillies (more if you prefer) A good pinch of Sea salt & black pe pper Add a few twigs of fresh
Method
rosemary or 2 tsp of dried 1 litre/ 6 cups of fresh chicken or ve getable stock
Use a slow cooker if you want to walk away and leave this to its own devices! Or in a pan on the hob on low heat. Add 1 tbsp of oil to the cooker or pan, add the garlic and onions & spices and allow to soften for 10 minutes. Add the pumpkin, stock and sprigs of rosemary and leave to simmer on low heat for 45-50 minutes or up to 5 hours in a slow cooker. Season with a pinch of salt and pepper.Once the soup has co oked, remove the sprigs of rosemary, & using a hand blender, blend until smooth. Season with salt and pepper again if needed. Serve with a sprig of fresh rosemary or a few pumpkin seeds for an extra health boost.
Enjoy!
Page 44
Soups
BUTTERNUT SQUASH Soup Ingredients - Serves 6
I love this soup, it makes a great freezer ready meal. You could try it with a sprinkle of ground pumpkin seeds when you serve to boost even more antioxidants.
1 Medium butternut squash 1 Medium onion 1 Clove garlic
Method
1 Ltr of bone broth or veggie stock 1 Medium sweet potato 2 Bay leaves
Finely slice the onion and garlic. Peel the squash, De-seed it and chop into small cubes. Peel and cube the sweet potato.
2 tsp Dried sage 2 tsp Turmeric 1 tsp Finely ground black
Heat the oil in a large pan (just one pan for the entire recipe is fine).
pepper
SautĂŠ the onions and garlic until softened, add the stock,
A good pinch of salt
turmeric, potato, squash and herbs and season well, then
1 tsp Coconut oil
cover the pan with a lid and gently simmer on a low heat for
1/2 Can unsweetened coconut milk.
45-60 minutes or until the potato & squash have softened (this may take less or more time). Once ready allow to cool a little and blend with a hand blender, add the coconut milk and blend again. If using a large jug blender you will need to allow the soup to cool for at least 30 minutes, to avoid the blender bursting the lid and scalding yourself.
Once blended, taste, add additional seasoning if needed.
Serve & Enjoy
Page 45
Soups
Lunches You won't want to skip lunch again with these delicious easy recipes. Lunch is often skipped and then cravings of quick fixes can creep in,. Try not to avoid lunch, or turn it into brunch if you're a late eater, - but avoid skipping lunch and breakfast. If you skip too many meals without a guided fasting plan, you can feel low in energy and find yourself eating too many calories for the rest of the day - which can actually decrease your energy and focus. Keep your body nourished and your brain will flourish too. Time to feel re-energised with a few lunch tips
Not everyone has time to cook a meal at lunch time, right? We live in a fast pace world, so some of these recipes can be made in advance so that they just need heating through or can even eaten cold. For example, the stuffed peppers! The filling can be made in batches and frozen (frozen peppers are often soggy and not so pleasant). Eggs can be boiled in advance, eggs a really great food source and so diverse. Frittatas can be cooked and frozen. Let's keep it simple and healthy.
Whether you chose to fast from dinner to lunch, these make perfect "brunch" choices too.
Page 46
Lunches
FRITTATA & Beets Ingredients - For the frittata
Beetroots are fab, I used to not be a fan, that's because i was brought up with them being boiled to death then pickled in
Serves - 3 6 Organic free-range eggs 1 Cups nut milk 1/2 Butternut squash (spiralised) 1/2 Punnet mushrooms finely
malt vinegar!!!!! They can be roasted, pured, as a hummus, or juiced. AMAZING, but did you know that adding beets into your healthy way of eating promotes the reduction in oxidative stress, lowers blood pressure and aids cognitive health.
Method for the Beets
sliced 1/2 Bag spinach
Preheat the oven to 180°C
1/2 - 1 tsp dried chili (more if you prefer) 1 tbsp olive oil A good pinch of Sea salt & pepper
Wash the beets (no need to peel unless you prefer) then cut into large chunks or circles as you wish. Toss the beets in an oven proof dish with the ACV, oil and seasoning, cover with aluminum foil and pop
in the oven for 45
mins. (I actually love beets so when I make this, I double the
Ingredients - For the Beets
quantity). Once ready add to the frittata with a drizzle of pumpkin seed oil
2 Large beets washed 1 tbsp olive oil A good grack of sea salt and
Method for the Frittata
black pepper 1 tsp Apple cider vinegar (ACV)
In a pan of boiling water, pop the squash in the water for 3 minutes, drain and set aside. In the meantime, in a bowl beat the eggs and whisk in the milk, chilli and seasoning. Tear the washed spinach into the mixture and mix well. In a small frying pan melt a drizzle of the olive oil, add the mushrooms and garlic and soften. Once ready add to the egg mixture along with the spiralized squash and mix all of the ingredients together. Add the rest of the oil to the frying pan and then add batches of the frittata mixture, (or you can make one big one) then cook the small frittatas for approx 2 minutes each side. Once ready serve with a mixed salad and your roasted beets. Drizzle a little extra olive or avocado oil over your beets with a crack of sea salt and pepper.
Simply sit back, eat and enjoy.
Page 47
Lunches
Egg salad WITH A TWIST Ingredients - Serves 1
This is such a simple dish, tasty and packed with nutrition, everything you need in 1 hit and super quick - B vitamins,
4 Miniature romaine lettuce
choline, selenium, vitamin A, iron and phosphorus added with
1/2 avocado
nutrition packed avocado and olive oil, good nutrition couldn't
2 Organic eggs
be simpler.
1 tsp coconut oil 1 tsp olive oil Cracked pepper and salt
Method
Wash your lettuce and dry well and cut in half. In a frying pan, melt the coconut oil, add the lettuce, crack with with a few chili flakes and brown, turning occasionally, this
will take about 3 minutes. Once done transfer to a plate
and cover to keep warm, add a little more coconut oil and fry your eggs as you like them, pop them on your plate with the lettuces, add half an avocado and crack over some black pepper, salt and chili flakes and the olive oil and enjoy.
If you want to save time on this you can use boiled eggs cooked in advance.
Page 48 L u n c h e s
Mushroom RICE SALAD Ingredients - Serves 2
For years I honestly avoided rice as I though there were too many carbs! Yes there are carbs, there is also so many healing benefits in
this dish. In moderation, brown rice is
really nutritious. Unlike white rice, brown rice has all 1/2 Punnet of mushrooms (any you like) or 1 cup dried mushrooms soaked. 1/2 Ltr (2 cups) of stock (see page 39-40 4 good handfuls of spinach (washed)
bran layers intact and contains all of its naturally present nutrients. These layers of bran protect the grain and to help maintain it's fatty acids and is loaded with vitamins and minerals as well as fiber and protein, 3 macronutrients in 1 dish! Added to the health benefits of mushrooms and the antioxidants of turmeric this dish has so much to offer our health.
1 tbsp Turmeric powder 1 Clove of garlic minced 2 cups of brown rice
Method
Good pinch of sea salt and cracked black pepper. 1 tsp Coconut oil
Rinse the rice really well until the water runs clear. In a deep pan place the rice and cover with the stock and simmer, brown rice will take 20-30 mins to cook until all the stock is absorbed, you may need to add a cup of water to the rice if the stock is absorbed to avoid burning. Give it a good stir through and set aside. (You can double up on the quantity of rice and set aside to freeze for a later date, note you will also need to double the stock).
In a large pan melt the oil and sautĂŠ the garlic and mushrooms, add the turmeric and seasoning, once the mushrooms have softened mi in the spinach and the rice. Once the spinach has wilted, transfer to a serving bowl and enjoy. I love to add a little drizzle of olive oil over this and sometimes a smashed avocado with a crack of black pepper and enjoy.
Page 49
Lunches
Zucchini CARBONARA Ingredients - Serves 2
This is such a quick simple dish. Albeit it's vegan, you could add some organic chicken or
2 Large zucchinis, spiralized
even flaked wild salmon if you wished to.
For the sauce: 3/4 cup raw cashews - soaked overnight to soften and then drained (plus 1 tbsp extra unsoaked cashews chopped for sprinkling over the top)
You can make extra cashew cream and freeze for up to 2 months (just make sure you defrost it thoroughly before using it).
Method
1 tbsp olive oil 2 Cloves of minced garlic Juice of 1/2 a fresh lemon 1/2 Ripe avocado
Prepare the zucchini, you can either
spiralize using a
spiralizer if you have one or simply use a peeler and shred it. (*Grating it makes it mushy).
A handful of fresh parsley chopped A pinch of sea salt and a crack of black pepper to taste 2 tbsp of nutritional yeast
In a medium sized pan add a little water (about a cm), add the the zucchini and steam for 2-3 minutes. Once cooked drain well and set aside.
1/2 cup of filtered water
The sauce
In a blender add the drained cashews, lemon juice, nutritional yeast, and add a little water, a bit at a time, and blend on high until a thick and creamy texture is formed, add the avocado for an even creamier sauce or leave it out if you prefer.
Add the oil to a pan and sauté the garlic, add the sauce to warm through and once ready add the spiralized zucchini. Mix in the fresh parsley and chopped cashews, a twist of black pepper and enjoy.
*Note - this is also delicious with added mushrooms and peas.
Page 50
Lunches
Stuffed
PEPPERS
This is really a prep the night before lunch unless you have
Ingredients - Serves 2
the time of course. And albeit I haven't used a microwave for 3 years, if you can make these in advance and zap them in a
4 Medium red peppers 2 Cups of cooked brown
microwave the next day, to warm up then so be it, that's way rice (see
better than a store bought soggie salad!
page 50)
Rice, mushrooms, celery we already know are super nutrition
500ml stock
but so are peppers, and red peppers contain more than
1 Medium white onion finely diced
200 percent of your daily vitamin C intake, a great source of
3 Cloves of minced garlic
vitamin B6 and folate and antioxidants too.
2 Stalks of celery finely sliced 1 Zucchini finely diced 1 tbsp dried basil
Method
1/2 punnet mushrooms finely diced 1 Bunch of fresh parsley roughly
Preheat your oven to 180°C
chopped
Wash your peppers well, cut of the tops and scoop out the
Olive oil
seeds, then give them another rinse, dry with a clean
Black pepper and salt
kitchen towel and set aside into and oven proof dish.
Cook your rice and in the meantime prepare your veggies. in a pan heat a little olive oil sauté the onion garlic and celery, once softened a little add the mushrooms, dried parsley, zucchini and season well. Once the veggies are still a little al dente add the rice and mix through, season again if needed and spoon into your peppers, pop the tops on and cover with aluminium foil, bake in the oven for 3540 mins, take the foil off for the last 10 minutes and allow the skin of the peppers to slightly char.
Once ready, serve with fresh spinach a drizzle of avocado oil and simply enjoy.
Page 51
Lunches
Mango salad WITH ANYTHING! Ingredients - Serves 2
This is one of those salads that is super good all rounder. It literally goes with chicken, fish or a baked sweet potato,
1 Bag of baby spinach
whatever you fancy with it, it works.
1 Small mango 1 Small avocado 2 ScallionsÂ
Method
Himalayan sea salt and cracked black pepper 1 tsp caraway seeds
For the dressing Juice of 1/2 lemon
Halve your mango and remove the stone, score and then open it up like a hedgehog! scoop out the fruit and pop into a salad bowl. Do the same with the avocado, add the washed spinach, chopped scallions, seeds, gently toss the salad and season.
1 tsp Apple cider vinegar 1/4 cup olive oil
Add 1/8 cup of sunflower seeds if you want to add a little crunch and added vitamin E for skin health.
For the dressing
In a glass jar add all the ingredients, screw the lid on tight and shake really well before pouring over your salad. With salad servers gently toss the salad so that the dressing is coating everything.
You can either enjoy this as it is with some chopped nuts or any kind of legumes, or as above add chicken or salmon.
*note if you are making enough for 2 days, add the dressing to your plate rather than the whole salad to prevent it going soggy.
Page 52
Lunches
How to make an easy Fish DISH Fish can serve as a power food … or an absolute inflammatory, toxic nightmare for our bodies. It all depends on what fish you choose and where it came from. It’s so important to pay attention to what fish you choose. Whilst we want to get ample Omega-3 fatty acids, which are found in certain fishes, some fish may serve as potent and toxic sources. Sadly things like fossil fuel emissions and heavy metals like mercury are winding up in the water that are being fished. We are consuming this when we eat it!
Why I refuse to eat "cheap"" farmed fish" and food for your thought too:
Farmed fish, means fish are raised in restricted conditions and very isolated - so not in their natural habitat of swimming freely. Research has shown that this environment for the fish leaves them ridden with pesticides, faeces, bacteria and parasites! Farmed fish can also increase inflammation in our body. Sea bass is highly farmed and usually, shrimp that you will buy from the store will be 90% farmed. If buying tuna, look for skipjack rather than blue fin as this has less mercury. The best option is to stick with fresh and wild fish rather than farmed and over-fished species! Wild salmon and Alaskan cod, and occasional Tuna - unless you find great fish fresh like Pacific sardines and Atlantic mackerel snapper, grouper, halibut and haddock, and fresh water line caught trout. Norwegian cod is a good source - yet they have implemented restrictions to allow natural reproductions of wild cod.
Fish is an amazing source of complete protein and is deliciously packed with essential minerals The smell of fish cooking reminds me of Mediterranean summer nights in Europe.
Page 53
Fish
and vitamins - as long as it is fresh and wild.
Alaskan BAKED COD Ingredients - Serves 2
Simple and easy is how I love delicious dinners to be and when the aromas of fresh fish cooking are lingering in my
2 fresh wild-line caught fillets of cod 1 cup of cooked quinoa 1 bag of baby spinach
kitchen it reminds me of summer nights in the mediterranean by the sea. When choosing your cod, try to source Alaskan cod, this fish is very diverse due to its thick meaty flakes, cod is an excellent source of protein, selenium and vitamin B12.
200g pumpkin peeled 2 fresh lemons Sea salt and black Pepper olive oil
Method
Preheat the oven to 180°C Take 2 sheets of baking paper and lay them on an oven proof tray Divide the squash onto each sheet and season well, lay 1/4 of each lemon on top of the squash and lay the fish on top of the lemon and season. Wrap the cod well and place into the oven for 20 minutes.
After 15 minutes place the spinach into a small pan with a squeeze of lemon juice and season well with a drizzle of olive oil and add the quinoa, place the quinoa and spinach onto a plate with the fish on the top of the mixed quinoa and drizzle a little oil and lemon juice.
Enjoy.
Page 54 F i s h
Cod & MASH Ingredients - Serves 2
This is a really hearty yet healthy supper, If you love fish but avoid cooking it, this is a simple hassle free option, you could prep for 2 nights dinners in advance or for
2 portions of alaskan line
lunch
caught cod
onions will already be done and your dinner can be ready
the next day to save you time. The mash and
2 small white onions
in 20 minutes. I love nutrition when it is so easy and so
finely chopped.
tasty. Honest bomb, to save another pan I often steam my
2 cloves of garlic
greens in a colander or sieve above the cooking potatoes
2 tsp dried oregano
and cover with a lid!!
Saves washing up right?
1 fresh lemon zest, take 2 slices to place on the
Method
fish and squeeze the juice into a ramekin 1 bunch green beans 1 large sweet potato peeled and cubed Olive oil
Preheat the oven to 150°C Set out 2 sheets of parchment paper onto a baking tray and place each fillet onto the paper and season well, place a slice of lemon onto the fish and a little drizzle of oil and wrap up like a parcel so the edges are sealed. (you can keep one in the fridge for tomorrow or freeze if the fish has not already been frozen and thawed. Pop in the oven for 20 minutes to cook through.
Once the potatoes are peeled and cubed bring a pan of water to the boil, add the potatoes and cook for 15 minutes, until soft. Drain well and mash with a drizzle of olive oil salt and pepper set aside and cover to keep warm. Whilst the potatoes are cooking sautĂŠ your onions garlic and oregano, add the zest of the lemon and 1 tbsp of the juice and a little salt, sautĂŠ until lightly golden and the lemon juice has reduced. Steam you greens and then serve everything ready to enjoy. Remember you can double up and have for lunch or dinner the next day!
Page 55
Fish
Baked Salmon
& ROASTED VEGGIES
Ingredients - Serves 2
2 wild salmon fillets
I love when it's as easy as popping everything into one pan
3 large carrots washed
and popping in the oven, its makes more time to do other
1 medium sweet potato peeled 1/2
small
squash
(approx
400g
peeled and cubed) 2 red onions peeled and quartered 4 cloves of garlic smashed
stuff like self care or dance around the kitchen! In this one pan bake you have got so many essential nutrients, beta carotene, fibre omega 3 and taste, not only that from your tomatoes you have lots of lycopene a truly powerful antioxidant.
1 tbsp rosemary lots of crushed black pepper and a few cracks of Himalayan salt
Method
500g tomatoes quartered 1 tbsp olive oil
Preheat your oven to 180°C
Roughly chop all your veggies, removing the seeds from the peppers and spread over a fair sized oven tray and add the smashed garlic. Drizzle with the olive oil, rosemary and season, give the pan a good shake so that everything is covered in the oil, rosemary and seasoning. Cover with Aluminium foil and pop into the oven for 15-20 minutes (turn down the heat to 180°C). After 20 minutes place the wild salmon over the veggies and crack the pepper over the salmon, re cover with the foil and pop back into the oven for 15 minutes.
Once ready, just transfer to a plate and enjoy.
This is a great leftover lunch, just add a handful of spinach with it.
Page 56
Fish
One pan pesto Salmon
& ASPARAGUS
Ingredients - Serves 2
2 Fillets of wild salmon
Wild salmon is loaded with omega 3 and science keeps on
1 bunch of Asparagus
proving that this fatty fish helps our brains to function and
1/2 head of broccoli
improves skin health. It's also high in selenium and B12.
2 portobello mushrooms
Selenium is a powerful antioxidant and helps thyroid
sea salt & black pepper
health. Asparagus is wonderful for cleansing our livers and
Olive oil
one of the best veggies to ravish free radicals. It is also a
2-4 tbsp pesto (see a
great source of vitamin K and antioxidants, together with
bit on the side)
broccoli rich in vitamin c and mushrooms packed with more
A little bit of smashed
antioxidants.
avocado on the side
Method
Preheat the oven to 180°C
lay your veggies in a deep baking tray and drizzle with a olive oil, season well, shake the tray and pop into the oven for 10 minutes, shake the veggies again and spread around. Pop your wild salmon in the middle of the tray and cover with 2-4 tbsp pesto sauce on each. Place the tray back into the oven and bake for 15-20 minutes.
Once cooked to your liking (you may prefer your salmon a little less cooked) serve it up and enjoy, it's simple, quick and super tasty.
Page 57
Fish
Seared Tuna
& VEGGIE NOODLES
Ingredients - Serves 2
This was one of my first ever published recipes in good magazine a few years ago before I started down the road of
2 Fresh (raw tuna) steaks Juice of 1/2 lime
certifying as a Health Coach and I'm so happy to bring this to your kitchen, please try to buy skipjack tuna rather than
2 slices for serving 1 bunch of coriander
Method
1 cucumber 1 carrot
Chop the chili finely, no need to remove the seeds, peel and
1/2 punnet of mushrooms (any you
grate the ginger and garlic.
prefer) 1 clove of garlic
Using a spiralizer or a madelin or even hand slice very finely
2 spring onions
your veggies and mix with the rice vinegar, lime juice, sesame
1 thumb size piece of ginger
oil and 1/2 a chili, fresh coriander and a good pinch of sea
1 tbsp sesame oil
salt and set aside.
1 tbsp sesame seeds 1 small chili pepper
Marinade the Tuna steaks with 1 tbsp of sesame oil, half the
1 tbsp rice vinegar or apple cider
chopped chili, ginger and 1/2 the garlic (leave for 10 minutes
vinegar.
to marinade).
A drizzle of olive oil Drizzle a little olive oil in a heavy based pan or griddle and fry the mushrooms with the rest of the garlic until softened, then remove from the pan and set aside to cool a little before adding to your shredded veggies. Place the Tuna in the pan and cook to your liking, either well done or rare.
Once ready, stack everything on your plate, serve and enjoy, add an extra squeeze of lime too, for a sharp fresh zing.
Page 58
Fish
Asian Style BAKED TROUT Ingredients - Serves 2
Trout was a fish that I grew up with and always wanted to enjoy, yet found it rather dull, until now. Adding an asian
2 Fresh water trout (you can, of
twist makes this fish super tasty, healthy and of course
course, ask the fishmonger to fillet
nutritious.
and debone this for you if you so wish) or use WILD salmon fillets. 1 head of cauliflower 2 bok choy cabbages
Method Preheat the oven to 180°C. Take 2 sheets of baking paper, and place onto a large ovenproof dish.
1 cup shiitake mushrooms 1 red pepper 1 bunch of fresh coriander roughly chopped 1 inch piece of ginger grated 2 lemongrass stalks 2 cloves minced garlic 1/2 tsp dried chili
In a small bowl mix together 1/2 the minced garlic with the fresh and dried coriander, chilli, half the ginger and fish sauce. Place the lemongrass stalks inside the belly of your fish (or on top of if using the fillets only). Rub the marinade on the inside and outside of each fish and wrap each fish like a parcel, sealing all corners. Place the dish into the oven for 30 minutes.
a good pinch of sea salt and pepper
Cauliflower rice:
1 tsp ground coriander 1 tsp fish sauce 2 tbsp toasted coconut slices 1/2 tsp coconut oil
Remove all cauliflower florets from the stem, wash and drain. Place into a magimix (or grate) and zap until a rice texture forms (be mindful not to blend for too long or you will have a cauliflower puree) In a large steaming pan, bring 1-2 cups of water to the boil and steam the cauliflower for 2-3 minutes. Once ready, drain well and stir in the toasted coconut through the rice.
For the stir-fried Veg: Melt the coconut oil in a wok or large frying pan add the garlic and veggies, and cook through quickly approx 2-3 minutes so that veggies remain crunchy.
Page 59
Bring everything together on your plate, Serve & enjoy.
Fish
Dinners
DELICIOUSLY SIMPLE
Even if you don't want to be faffing at night time you can prep these dinners in advance and leave to cook in a slow cooker, or make easy simple 15 minute dinners like a nutritionally packed omelette or stir fry.
Why not make enough for lunch the next day, or even for dinner the next day?
Enjoy dinner in a relaxed environment, play some music, chat with family, avoid grabbing and sitting in front of the TV or laptop, time to be connected..
Taking a little time to come home and prep a delicious and simple dinner is good for the soul and really builds your relationship with the food you cook and eat.
Page 60
Simple Dinners
Veggie packed OMELETTE Eggs are so packed with everything we need from a simple
Ingredients - Serves 1
food, protein, good fats, zinc, mix that up with greens and good fibre and you have a perfectly balanced, nutritious
2 Free range eggs
and simpe meal, any time of the day.
1/4 cup nut milk 1/2 bag fresh spinach
Method
1/2 small sweet potato grated 1 Cup of Broccoli florets
Preheat the oven to 200°C
1 tsp turmeric powder A good pinch of sea salt
Peel and grate the sweet potato, wash the broccoli and
and pepper
spinach and drain well.
1 tbsp Virgin olive oil Warm the olive oil in a large pan that you can use in the oven, add the grated sweet potato and broccoli and cook for 2 minutes to soften the potato. Whisk the eggs and nut milk in a bowl, add seasoning, turmeric and whisk through again. Add the spinach to the pan and then pour over the egg mixture, cook on the stove for 2-3 minutes, loosening the sides so as not to stick, then pop the pan into the oven for 5 minutes or until you have a light and fluffy omelette, remove from the oven and serve with a fresh crisp salad.
Page 61
Simple Dinners
Sweet & Spicy Steak STIR FRY Ingredients - Serves 2
I am all for healthy dinners with as little washing up as possible! The best of this dish is that it's jammed with a
500g Grass fed rump
multitude of minerals and vitamins too and provides a
steak finely sliced
complete protein meal.
1 Red pepper 1 Red chili 1 Medium white onion 2 cloves of garlic
Method
crushed 1 Pack sugar snap peas 1/2 Butternut squash shredded Head of 1 small broccoli florets (stalk removed) 1 Orange, juice & zest 1/2 tbsp coconut oil 1 tsp Sesame oil 2 tbsp Honey 1 tbsp sesame seeds 2 tbsp GF tamari
Finely slice your beef and set aside. In a large bowl add the tamari, garlic, orange juice, zest of the orange, chilli, honey, tamari and mix well. Add the beef, mix well and set aside to marinade for 10 minutes or so. Prep your veg, using a spiralizer or peeler, shred the butternut squash, slice the pepper and onion, mice the garlic and chop off the stalks of the broccoli florets. In a large wok, heat the coconut oil and stir fry the beef until browned (dependent on your preference well done or medium rare, whichever is your choice. Once the beef is almost ready, toss in all your veggies and stir through for 3-4 minutes, add the sesame oil and sesame seeds for a nutty taste.
Serve & enjoy.
Page 62
Simple Dinners
Sesame CHICKEN Ingredients - Serves 2
When all these flavours are combined not only does it, look, smell and taste delicious it is also packed with nutritional value dense ingredients.
2 organic free range chicken
Sesame seeds contain up to 60 percent oil and 20 percent
breasts
protein, making them a high source of both essential fatty
1 Red pepper
acids and amino acids.
1 Yellow pepper
Sesame seeds also contain vitamin E and magnesium.
1 white onion finely sliced
Added with a great punch of vitamin C from the veggies
2 cups of broccoli
and complete protein from your chicken this dish makes it
1 cup sliced mushrooms
even easier to obtain plenty nourishment on your plate.
2 tbsp Sesame seeds 1 Fresh orange
Method
1 " piece of ginger minced 3 tbsp honey 1 tsp GF & Soy free Teriyaki
Prep all your veggies, slice your chicken, and then combine your marinade in a bowl.
sauce 2 cloves minced garlic 1 tsp of coconut oil 1 tsp of sesame oil
For the marinade, zest and juice the orange, add the garlic, ginger and GF teriyaki sauce and honey and mix well. Add the sliced chicken and set aside for 10 minutes. Once ready take the chicken out of the marinade and set the sauce aside.
In a wok or large frying pan, melt the coconut oil, and the chicken and cook through stirring frequently. Once ready add the veggies, stir through for a few minutes so that the veg remains al dente, add the sauce and cook for a further 2 mins, add the sesame oil and seeds, stir through for 60 seconds and then serve.
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Simple Dinners
Tasty PULLED TURKEY TACOS Ingredients - Serves 4-6
This is a great weekend or weekday dish as you pop it all into
500g Organic Turkey breast
the oven or slow cooker and can walk away, returning to a
1 Fresh lime
delicious dinner with plenty of taste and nutrition.
1 chopped chili
Method
1 cup fresh cilantro
FOR THE MARINADE 4 stems of scallions finely sliced Juice & zest of 1 large lime 2-3 small red chilis 1 large bunch of coriander/cilantro
Preheat the oven to 150°C or your slow cooker to high.
For the marinade: Add all of the ingredients into a food processor and blitz so that a paste is formed. (You may need to add a few tbsp of water to the mix to combine it well).
4 cloves of minced garlic 3" piece of ginger 4 tbsp GF & Soy free teriyaki 1/2 a lemongrass stalk 4 kefir lime leaves 1 tbsp sesame oil 1/2 tbsp coconut oil Himalayan sea salt and black pepper 1 tbsp rice vinegar (or apple cider vinegar)
Pearce your Turkey with a long blade knife several times, season with Himalayan salt and pepper and place into a large bowl, cover with the marinade, the cover with foil and pop into the fridge (this can be done the night before as this intensifies the flavours). When ready, pop the meat into the slow cooker or an oven proof dish on high for 1 hour, and then turn down to low for 5 hours. (If your doing this in the morning ready for the evening, just leave on low all the time and if using an oven set to 100°C this will be fine for 6 hours or so).
Use Lettuce to wrap the taco mix or use gluten-free taco shells (you can use any lettuce you choose, iceberg works well
When your ready to serve, wash the lettuce leaves and set onto a clean cloth or kitchen paper to dry excess water.
for this) Place the Turkey into a large serving dish and pull apart, cover with cilantro, and a squeeze of lime juice, drizzle over the sesame oil, rice vinegar and toss together. sprinkle with the chopped chilli and a little extra cilantro. Serve and enjoy your tacos.
Note you can add some chopped peppers into the mixture too
Page 64
for a blast of vitamin C.
Simple Dinners
Meatballs Ingredients - Serves 4
Ok so meatballs are a favourite in most households, so they need to taste really good. And these certainly do, and with all the herbs
500 grams ground beef
added it also makes it a healthy dish, it's also a great dish to cook
1 medium white onion finely sliced
and double up on so you can freeze ready for a simple no cook
3 cloves of garlic crushed
evening another time.
1 kilo of large tomatoes roughly
Also ground beef is a great source of protein, iron, polyunsaturated
chopped up small or 2 cans of
fatty acids, B6, Selenium and many more. And with the tomato
ready chopped tomatoes
sauce your getting plenty of antioxidants and lycopene
1 tbsp tomato puree
(phytonutrients)
1 Tbsp dried oregano 1 Tbsp dried thyme
Method
1 tbsp dried parsley 1 tbsp dried basil
The Sauce
1 Tbsp olive oil
Wash the tomatoes thoroughly and roughly chop into small
A good pinch of salt and black
chunks, no need to peel, core de-seed etc just take out the
pepper
white hard stem.
2-3 tbsp nut milk
Heat the oil in a large saucepan on a medium heat and sauté
for the meatballs you will need an
the garlic and onion for 1-2 minutes until softened.
extra tbsp of oregano and parsley
Add the chopped tomatoes and simmer with a lid on the pan,
and a crack of black pepper
until a sauce is formed (you may need to add a couple of tablespoons of water but don't add these too soon). Add the tomato puree herbs and seasoning to the tomatoes and mix thoroughly. Continue to simmer on low heat for 15 minutes (check if you need to add extra water). Allow the tomato sauce to cool slightly add a few tablespoons of nut milk and use a hand mixer to puree until smooth.(or leave as it is if you prefer it rustic like I do). Keep simmering on low.
To make the meatballs,
In a bowl, combine the ground beef, add a good few cracks of black pepper, a good pinch of salt and the herbs and and mix well (you may want to use your clean hands!). Roll the beef into balls about the size of a ping pong ball. In a separate pan from the sauce add a drizzle of olive oil and add the meatballs to brown then gently pop them into the sauce sauce and simmer on medium heat for 15-20 minutes, until cooked through. You can Serve with green veggies, lentil pasta, brown rice or
Page 65
Simple Dinners
even cauliflower rice, any are delicious.
Chicken Thai CURRY Ingredients - Serves 4
Honestly Thai food is one of my all time favourites, and when I visited Thailand for my cousins wedding, I was literally in heaven with all of the tastes, flavours and aromas. To make this a vegan
1/2 cup of chicken or vegetable
option, use sweet potato and aubergine instead of chicken.
stock. 3 tablespoons of green curry paste 4 organic chicken breasts cubed 1 green pepper
Method
2 large handfuls of sugar snap peas
The Sauce paste
1 fresh lime
See a bit on the side
4 scallions 8 kaffir lime basil leaves
The curry sauce
2 tsp coconut sugar Soy free and gluten free soy sauce
Open your can of coconut milk (don't shake it) and spoon 6
(if available or substitute with GF
tablespoons of the coconut cream from the top of the can into
Teriyaki)
a large saucepan and add the paste, mixing well.
Bunch of fresh coriander
Add the curry paste, mi well and allow the aromas to infuse.
400g can of coconut milk
After 2 minutes add the stock, lime leaves, scallions,
Cauliflower rice or black rice
chicken,coconut sugar and GF/ soy free soy sauce and cover the pan with a lid and turn to low heat. Once chicken almost cooked (approx 10-12 minutes) add the rest of the coconut milk, the veggies
and stir through.
The curry will be ready within 5 minutes (less if you prefer crunchy veg).
Serve with a sprinkle of coriander and a squeeze of fresh lime juice or a slice with a side of cauliflower rice or even black rice and Enjoy.
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Simple Dinners
Plant
BASED TASTE Eating plant based or vegan is really and truly personal choice, many people thrive on a plant based diet better than animal proteins, but not all. whether it be for health or ethical reasons or whether you simply are choosing to eat less meat and want to incorporates tasty meatless dishes, I hope this will help to inspire you and give you the knowing that meatless is far from tasteless.
Plant based meals Plants are packed with essential nutrients.
Page 67
Plant Based
Cauliflower &Squash CURRY Ingredients - Serves 3-4
There may seem a lot of spices in this, there always is in asian cooking, but necessary to give you a flavorsome punch. And in
1 head of cauliflower
this combo of nutrient rich veggies you have plenty of
1 large butternut squash (approx
antioxidants too. Plant based dishes can offer all you need and
500g)
this is balanced with Carbs/fiber, greens, good fats and protein.
1 bag of fresh spinach (or 1 cup of frozen) 1 400ml can of coconut milk
Method
2 small white onions finely sliced 3 cloves of minced garlic
Wash the cauliflower and take away the stalk from the florets.
2 tsp ground coriander
Peel, de-seed and cube the squash into big chunks.
2 tsp garam masala
Wash the spinach or reach from the freezer.
1-2 tsp dried chili flakes 1 tsp ground cumin
In a large heavy based pan, warm the olive oil, add the spices,
1 tsp ground paprika
onion and garlic and sautĂŠ allowing the aromas to infuse and the
2 tsp ground turmeric
onion to soften. Pour in half the coconut milk mixing really well,
4 cardamom pods
add the squash and simmer for 5 minutes with a lid on (don't
2 tsp dried ginger (or 2" piece of
worry if all the squash isn't covered, when you add the lid this
fresh minced)
will help it to steam and cook).
1 tbsp coconut oil 1/2 cup raw cashew nuts
In a blender place the raw cashews and rest of the coconut milk
1/2 cup water
and blitz until thick and creamy set aside for now.
Add the water to the squash, mix and simmer again for 5 minutes.
Add the rest of the coconut milk with the cashews, add the cauliflower and leave for 6-8 minutes to simmer and for it to soften. Add the spinach and stir through. After 2-3 minutes your curry is ready.
You can either enjoy as it is or add a portion of black rice.
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Plant Based
Italian LENTIL BAKE Italian's eat so much more that pasta and pizza! Each region has
Ingredients - Serves 4
different specialities and are grown organically still to today and they rotate their crops so the grounds remain nutrient rich. The Castelluccio is in Umbria where I actually was married and
1
500g can of green lentils
absolutely adore this area of Italy. Lentils have a wide range of
(Castelluccio lentils if you
health benefits such as essential amino acids like isoleucine and
happen to be in an italian
lysine and packed with a multitude of minerals and Vitamin B1
delicatessen!!)
which helps to keep our nervous system healthy.
400 ml jar of sugar free tomato passata 1 bag of spinach 1 large red onion, finely sliced
Per 100g serving of lentils can provide up to 24.5g of protein, equivalent to that of red meat.
Method
1 medium sweet potato peeled and finely sliced
Preheat the oven to 200°C
2 cloves of minced garlic 100g vegan mozzarella or omit for cashew cheese sauce.
Drain the lentils, rinse and spread over a deep oven proof dish.
1 tbsp oregano 1 tbsp dried basil (or 1 bunch of resh torn leaves) 1 tbsp dried thyme Olive oil
Mix your herbs, garlic and a pinch of seasoning into the passata and mix well. lay the spinach, onions, vegan mozzarella over the lentils and season and sprinkle a few herbs then pour over the passata to cover. Lay the thinly sliced sweet potato over the mixture, season and drizzle with a little olive oil. Cover with aluminum foil and bake for 40 minutes, the potatoes should have softened and the aroma will be like little Italy in your kitchen, if the potatoes are a little al dente, simply bake for 5-10 minutes longer until ready.
Once ready just serve and enjoy, if you wanted a little tipple of Italian red wine, then remember this, red wine has flavonoids which are antioxidants!!
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Plant Based
Greek GIGANTE BEANS The first time I tried this dish I was just in love with it, the simplicity yet delicious flavours had be hooked, usually this has added feta cheese, which is delicious, but if we are to keep this one 100% plant based then I've added a hazelnut cream to it for that richness. If your new to Nutritional Yeast, then you will soon become familiar with how this amazing ingredient turns creamy nut sauces into nutty sauces. Plant based recipes and nut creams will be a kitchen pantry go to for you. If your looking for simple and delicious "comfy" food then this is it.
Ingredients - Serves 4
Method Preheat the oven to 200°C
2 cans 500g cans of Giant butter beans (BPA FREE) 1 large red onion finely chopped 2 cloves of garlic minced 1/2 cup olive oil 4-5 tbsps parsley, finely chopped (or 2 tbsp dried) 1/2 cup of hot water 400g can chopped tomatoes or 600g ripped fresh tomatoes, finely chopped 2 tsp dried oregano salt and freshly ground pepper to taste a handful of fresh baby spinach a couple slices of fresh lemon
For the hazelnut cream see a bit on the side page
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Plant Based
Drain the beans and set aside (if using fresh soaked cooked beans ensure you add an extra 45 minutes). On a large baking dish or tray pour in the olive oil, onion and garlic, mix well and return to the oven until softened (approx 10 minutes). Once the onions are ready, stir in the drained beans, tomatoes, water, herbs and seasoning ensure everything is covered with the tomatoes and water, cover with aluminium foil and return to the oven for 45 - 50 minutes.
Spiced BAKED CAULIFLOWER Ingredients - Serves 4
This whole roasted cauliflower is smothered in a smoky paprika butter and then topped with homemade herby crumbs. Why not try this simple vegetarian main as an impressive alternative to your traditional Sunday roast
100g nuts of your choice
joint and so very tasty. Serve with black rice and extra
1 cauliflower, washed and stem
veggies.
trimmed Handful flat-leaf parsley, roughly chopped 1 Lemon a drizzle of olive oil
For the paprika butter
Method
1 tbsp smoked paprika 50 ml coconut oil (melted) (olive
Preheat the oven to 200°C
oil if you prefer)
Put the nuts in a food processor and blitz for a few
2 garlic cloves, crushed
seconds to create chunky crumbs. Zest your lemon and add the zest and juice to the nuts, with a drizzle of olive oil. Set aside, until needed.
In a large steamer basket set over a pan of gently simmering water cook the cauliflower for 6-8 minutes, until just tender when pierced with a knife. Alternatively, cook the cauliflower in a saucepan of boiling water until just tender 5-6 minutes, making sure to drain well and pat dry.
Meanwhile, combine the paprika butter ingredients in a bowl and set aside.
Transfer the cauliflower to a roasting tin and spread with the paprika butter and season well. Roast for 10-15 minutes, basting with the cauliflower juices halfway through, until golden. Then cover with the nuts and lemon juice and bake for a further 5-10 minutes.
Once ready serve sliced with a bowl of black rice ans a side salad.
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Plant Based
Vegan Ingredients - Serves 3-4
TACOS
So tasty, this is a perfect meat free Monday super.
SPICY mix
This may appear tricky, but it actually is really easy and packed
1 clove of garlic minced
with nutritional goodness.
1 - 2 fresh chilis 2 teaspoon ground cumin
Method
2 teaspoon paprika 2 teaspoon sea salt
In a glass jar add all the ingredients for the spicy mix, shake well
2 teaspoon coconut sugar
and set aside.
1 teaspoon onion powder
Simply wash your cauliflower and take off the florets and cut into
1/2 teaspoon cayenne pepper or
smaller pieces, peel and dice the sweet potato, lay the veggies
less to taste
on a baking tray lined with baking paper, smother with the spicy
2 tbsp olive oil
sauce and jiggling around to make sure everything is covered and
For the Filling
pop into the oven for 15 minutes, after then add the beans, jiggle
1 can kidney beans (drained and
so they aremied with the spiciness and return to the oven for
rinsed)
10 minutes until the veggies are softened. Meanwhile make the
1 head of cauliflower
chipotle sauce, a little salsa and smash up an avocado, add
1 medium sweet potato
some seasoning and lime juice to your avocado. Once almost
Chipotle sauce
ready flash your wraps onto a heavy based pan to slightly char
see bit on the side page 78
(if you like it that way). Then take the veggies from the oven, fill
5-
your tacos, smother with chipotle and avocado and enjoy. Serve with smashed avocado and a tomato salsa and gluten free
P.s you'll probably need some paper napkins, they can be a little
wraps.
messy!!
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Plant Based
Asian STYLE RICE Ingredients - Serves 2-3
This is one of those really healthy "comfy foods"!
2 cups of good quality brown rice
Method
1 cup of raw cashews 1 bunch of cilantro
Rinse the rice, place into a large pan and cover with 4
2 cloves of crushed
cups of cold water, bring to the boil and then turn down to
garlic
simmer for 20 - 30 minutes (the more organic the rice the
1 bunch of scallions
longer it will take to cook) check you have enough water
finely sliced
regularly.once cooked through drain well and set aside. In
1 tsp coconut oil
a heavy-based pan add the cashews and salt and lightly
1 tsp ground
toast, remove quickly from the pan once ready. Melt the
coriander/cilantro
coconut oil in the pan Add the chili and dried coriander
1/2 tsp dried chili flakes
for 20 seconds. Add the scallions and crushed garlic on a
1/2 cup coconut cream
medium heat until softened, add the coconut cream and
a pinch of sea salt
bring to a simmer.Add the cooked rice and warm through to absorb the cream.once ready serve the rice onto your dishes and add cashews and fresh coriander. Enjoy
Page 73
Plant Based
VEGGIE Chili Ingredients - Serves 4
I just love this veggie chili, if your not a vegan but want to try eating a more plant based way, this could just sway you
1 400g Can of Kidney beans 1 Large red onion sliced 4 beef tomatoes finely chopped
Method
1 Large sweet potato peeled and chopped. 1 Large Zucchini cubed 1 Re pepper de-seeded and cubed
garlic, onion and sautĂŠ until softened. Add the tomatoes and cook through until softened, add the stock a little at a time (keep a little aside). Add the sweet potato and
2 cloves of crushed garlic minced. 2 Tsp of smoked paprika 1 tsp Cayenne pepper 1/2 tsp dried chili flakes or more if you prefer 1 Tsp ground cumin 1 Tsp Ground coriander 1 stick of celery finely sliced 1 tsp ground cinnamon 1 tsp coconut oil A handful of fresh coriander 1 cup cooked brown rice 1 Pint of vegetable stock Coconut cream for the top (optional)
Page 74
Melt a little coconut oil on a large pan, add the spices,
Plant Based
remaining stock and cook on a low heat for 10 minutes, add the remaining ingredients and cook for a further 10-15 minutes and serve with brown rice (or cauliflower rice) & a little coriander and 1-2 Tbsp of coconut yoghurt, if you like and enjoy.
Zucchini Ingredients - Serves 2
PESTO PASTA
Another simple recipe that can be easily put together and enjoy as a gluten, dairy and meat free dish. Packed with nutrients though and a real Italian feel.
3 large fresh tomatoes (or 1 can of chopped tomatoes 2 handfuls of mushrooms 2 large zucchini 1 large clove of garlic 1/4 cup pine kernels 1.5 - 2 tbsp Pest Sea salt
Method
Pinch of dried thyme Black pepper
Chop up your tomatoes, spiralize the zucchini, shop the
Olive oil
mushrooms and slice your garlic.
In a
heavy pan heat a little drizzle of olive oil on a
medium heat and add the tomatoes and season well with salt, pepper and thyme. allow to cook through for 6 minutes, remove from the pan into a seperate bowl. In the same pan drizzle a little more oil and add the mushrooms until they are softened, then add the zucchini, after 2 minutes add the pesto and stir through, then the tomatoes and the pine kernels, all should be ready in 10-12 minutes for you to sit down and enjoy.
Note - this recipe is available on video too
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Plant Based
Chickpea CURRY Ingredients - Serves 4
This is one of my fav tasty dishes and so simple, and you can double it up, freeze and enjoy another day without having to cook. Add with a side of steamed spinach for an
2 400g cans of chickpeas (rinsed) 2 medium white onions finely sliced 3 cloves of garlic minced 8 cardamom pods 2 small fresh chilis 1 thumbsize piece of ginger minced 4 Tbsp garam masala powder 1 tsp ground cumin 1 tsp cinnamon 1 Tbsp turmeric
extra hit of greens to boost vitamin and mineral intake. Black rice was known as “forbidden rice” in ancient China, because only the emperor and members of the royal family were permitted to eat it! It has what's known as Anthocyanins found in beetroot, blueberries and other purple fruits and veggies (there's 1000 of these! in food varieties) is a flavonoid phytonutrient and has antiinflammatory effects, protect against carcinogens (great for scavenging free radicals) and is also a wonderful source of fiber and 1/4 cup of rice will give you appro 4g of protein which is double that of brown or wild rice. (look for 100% whole grain when buying).
2 tsp ground coriander 2 tsp ground Turmeric
Method
2 large beef tomatoes chopped 500ml can of coconut milk 1 Tbsp coconut oil Bunch of fresh coriander 100g black rice
Rinse the rice well. place in a large pan with 3 cups of boiled water and simmer on low heat for 20-30 minutes stirring often so as not to burn. (•Note Black wholegrain rice takes some time to soften and cook thoroughly). When cooked, drain and set aside and keep warm.
Whilst the rice is cooking prepare the curry. In a large pan melt the coconut oil on a medium heat, add all the spices, garlic, ginger and onion and allow the aromas to intensify. Add the onion and garlic and sauté for 2 minutes until softened, add the tomato and stir through for appro 2-3 minutes, until softened. Add the chickpeas and coconut milk and simmer for 20 minutes on a low heat. Stir occasionally so not to burn once ready serve with the black rice, sprinkle with fresh coriander, maybe a side of spinach and enjoy.
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Plant Based
A BIT ON THE
Side Here is your guide to some of the sauces and bits on the side you have seen throughout the book.
Here are just a few things on the side that you can make in advance and store to help you create simple and tasty dishes during a bust week
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A bit on the side
Savoury Hazelnut CREAMY CHEESE SAUCE Cheesy Hazelnut cream sauce is great with just about any plant based meal and especially good here for replacing feta cheese and has distinct nutty flavour.
Ingredients - Makes 1 small pot
Method
Place the hazelnuts in large bowl or jar. and soak with purified 1 cup organic raw hazelnuts purified water for soaking & more for blending) Extra purified water for blending 1 tbsp fresh Lemon juice small pinch of sea salt 2 tbsp Nutritional yeast 1/4 cup purified water Extra cashew milk if needed to thin the sauce A pinch of himalayan salt
water for 6 hr to 12 hrs. The longer you soak the easier to digest due to the sprouting phase of the nuts. (You can double up the amount here and save for another recipe with a rich cheesy sauce. After soaking, drain the water and pat the nuts dry and rub with a kitchen towel to remove some of the skin.. Place the nuts in the food processor, add 1/4 cup purified water, lemon juice, nutritional yeast a pinch of salt and blend until a creamy sauce is formed. You will need to keep stopping the processor and scrape the sides so everything combones. If the sauce is too thick or gritty , add in 1/4 - 1/2 cup more water (add a little at a time) and blend again. Blend until the mixture is creamy. It will last in an airtight glass jar for up to a week
Cashew CREAMY CHEESE SAUCE Method
Place the cashews in a glass jar and over with purified water for 1 1/2 cups raw cashew Purified water for soaking Extra purified water for blending Juice of 1/4 of Lemon Dash of sea salt 2-4 tbsp coconut milk 1/2 tsp White pepper (or chili for a spicier version). 2-3 tbsp nutritional yeast 1 clove minced garlic
6 to 12 hrs in the refrigerator. The longer you soak the nuts the easier it is for you to digest due to the sprouting process. After soaking, drain the water and pat dry with a clean kitchen cloth. Place cashews into your food processor, add 1/4 cup purified water, lemon juice, and blend until a creamy sauce is formed, add the pepper and nutritional yeast and zap again. You will need to
scrape the sides to ensure everything is
combined. If the sauce is too thick add in a few more tbsp of water a little at a time. Blend until creamy. Add to the dish of choice and store in a glass air tight container for up to 7 days.
To make this a spicy
chipotle sauce ,
simply add 1-2 tsp paprika,
a chipotle chili (or any chili) and blend through
Page 78
A bit on the side
Cauliflower RICE Ingredients - Serves
Cauliflower rice is a super healthy alternative with less carbohydrates than average rice!
Head of a large cauliflower
It is also super easy to prep and cook.
A good pinch of sea salt
Overcooking will turn it to mush and I would advise this is not a pre-prep meal solution, just make it fresh as and when you need it it will take 3 minutes to prep. I just love
You can add coriander, parsley or
the diversity of cauliflower
anything you like to enhance the flavour to your liking.
Method
Wash the cauli really well, removing the stalk and place the cauliflower into a food processor and zap gently to resemble rice, be aware that if you blend for too long it will turn to mush. You can also grate the cauliflower if you don't have a food processor.
Once it's ready, in a large pan place 1 pint of water and bring to the boil if you don't have a vegetable steamer you can use a colander, place the cauliflower in the steamer/colander, cover with a lid ot aluminium foil and steam for 3-4 minutes. Remove from the heat, drain any excess liquid, season with salt and serve.
Another way to cook your cauliflower rice is Roasting it. Toss the rice in a drizzle of olive oil and spread over a baking tray with baking paper. Roast the ‘rice’ at 200C for 10-12 minutes, mixing it halfway through cooking. This dries the rice out, giving it a light, fluffy texture and intensifies the flavour. Feel free to add some herbs and spices to enhance the flavours even more.
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A bit on the side
Pesto SAUCE Ingredients - Serves 6
I love the freshness of pesto bo the the taste and the aroma. Basil is such a delicious and healthy herb as it is antibacterial, packed with antioxidants has natural
2 packed cups fresh Basil
adaptogens (used for natural healing) and helps our
1/4 cup olive oil
immune system too as well as being a natural anti-
1/4 cup pine kernels
inflammatory herb. Added with pine kernels which are a
3 tbsp Nutritional yeast
great source of potassium and magnesium, and olive oil
2 Cloves of garlic (minced)
for essential fatty acids, not to mention vitamin C from the
2 tbsp of freshly squeezed lemon
lemon, pesto really is a great add to any italian style dish.
juice
Either cooked or raw. You can use as a dressing by
1/2 tsp sea salt
thinning it with a little extra olive oil and water. Of course
2-4 tbsp fresh water (more may
this is a dairy free option and hence there isn't
be needed)
any Parmigiano Reggiano in this recipe.
Method
Add all the dry ingredients and the basil leaves to a food processor and blitz. Add the olive oil and lemon juice a little at a time whilst blitzing again. Scrape down the sides to make sure everything is combining well. If needed then add a little water at a time and do a taste test, see if you need to add another tbsp of nutritional yeast or a little extra lemon juice and olive oil. Will last in an glass airtight jar for ma 10 days, or you can pop into ice cube trays and freeze
Page 80
A bit on the side
for up to 2 months.
Green Thai PASTE Ingredients - Serves 2-3 curry's
The aromas when you make this pace are so fresh and light, it's simply delicious. If you want to keep this vegan, simple replace the fish
2 Lemongrass stalks (remover the
sauce with a vegan fish sauce, just check the ingredients
outer layer)
is gluten and wheat free.
3" size piece of ginger 4 kaffir lime leaves 4-5 garlic cloves 4 small green chilis (depends how hot you like it)
Method
1/4 cup fresh Thai basil, chopped
Finely chop the thai chilis, garlic, lemongrass, shallot, and
1 tsp ground coriander
galangal (Thai ginger or normal ginger will do just fine).
1 tsp cumin powder
Add all ingredients to a food processor along with 2 tbsp
1 shallot, sliced
of filtered water.
Zest and juice of 1 lime
Process the ingredients for 5-7 minutes (depending on your
1 tsp Pink Himalayan salt
food processor), you should have a bright green paste,
½
check to see if you need to add any more water, if too
tsp coconut sugar
1 tsp fish sauce (optional and
thick add 1/2 tbsp more water at a time until you get the
you could use GF teriyaki)
right consistency, it shouldn't be runny or too hard.
2 + Tbsp filtered water Scrape all of the paste
until your desired texture is
reached.Use as desired. Store in a sealed glass container in the fridge for up to two weeks, or fpop into ice cube molds and freeze, remember to defrost as needed! The paste will keep in the freezer for up to two months.
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A bit on the side
Pumpkin SPICE PUREE
Ingredients - Serves 6
Pumpkin is actually a really delicious squash and not used so often in the uk as it is in Europe and America, you may have only used a pumpkin for carving a scary face out of it
1 kg pumpkin
at halloween, well now you'll be able to do more than that
2 tbsp ground cinnamon
with one. Pumpkin is also packed with nutrient value and
1 tbsp ground ginger
carotenoids to help keep youthful! Also by adding in
1 tsp ground nutmeg
Turmeric, Cinnamon and Nutmeg increases the defence against inflammation.
Method
Preheat your oven to 200°C and reach out a baking tray.
Cut your pumpkin in half, remove the seeds give it a good rinse, then peel with either a sharp knife or a peeler. Cut the pumpkin into large chunks and sprinkle over the cinnamon, ginger and nutmeg and give it a good wigle so it's all covered with the spices.
Cover with aluminium foil and bake for 45 mins (turn down the oven to 180* so it doesn't burn.
Once ready set aside to cool and blend in a food processor, will keep in an airtight jar for upto 5-6 days. You can pop into ice cube trays and freeze for upto 2 months.
Secret*
I sometimes don't even peel the pumpkin and spoon off the flesh once cooked and cooled.
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A bit on the side
Coconut CREAM / YOGHURT Ingredients - Serves 4
Coconut cream is deliciously versatile in many dishes, it can be added to breakfasts, deserts, tacos
and currys
(just don't add the sweetness of natural stevia if adding to 1 Can of coconut cream (check
savory dishes, or of course you can keep it sweet if you
the label for E additives)
like) and if making this into a yoghurt simply cultivate the
2 tsp stevia (optional)
kefir grains or add a probiotic powder.
1 tsp madagascan vanilla extract 1 tbsp kefir grains (optional)
Place the can of coconut in the refrigerator overnight, then shake really well.If you have an electric mixer then great, if not you will need to be patient whilst whisking! Pour the coconut cream into a bowl and whisk until the consistency is that similar to whipped cream.Then gently stir in the kefir, syrup and vanilla, and return to the fridge for a few hours.
The kefir is a natural probiotic so aids the gut, usually available online or in health food stores, it has more probiotic benefits 24 hours after making the yogurt.
If unfamiliar with Kefir, you can simply open a probiotic capsule and mix well.
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A bit on the side
Sugar
FREE SWEET TREATS
Moving away from refined sugars can sometimes be a hard task. When you stock up on healthy treats that can replace the refined sugars, your sugar cravings will slowly reduce. Your energy will improve and your health will benefit. Refined sugars are empty calories. They yield zero nutritional value, using natural plant sugars is not without calories, but definitely without any chemicals. As with anything sweet, always have in moderation. "Healthy Treats" don't mean calorie free!
Sweetness without the refined sugar just tastes and feels so delicious as well as nutritious.
If you are used to the taste of refined sugar, be patient with yourself as you try new ways of curbing the habit. Try recipes with the different natural syrups so that you find what you really love and what satisfies your sweet tooth.
Here I share just a few alternatives for you to build a relationship free from refined sugars, yes fruit has sugar but it also has vitamins and fiber needed for a healthier balanced way of eating.
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Sugar free
Cranberry BLISS BALLS Ingredients - makes 12
Enjoy 1-2 for a mid-morning snack or nutrient-rich dessert later in the evening, even as a post workout snack. Raw cacao in nibs and powder form are enriched with antioxidants and
1/4 cup dried cranberries
help our "happy" mood to improve.
2 tbsp raw cacao (plus extra for rolling) 1 tbsp cacao nibs
Method
1 cup raw cashews 4 Medjool dates 1/4 cup GF oats 1 tbsp coconut oil 2 - tbsp water (you may or may not need) 4 tbsp dessicated coconut (optional for rolling)
In a food processor add all of your ingredients apart from the water and blend until everything is combined. It should leave you with a gooey yet manageable consistency. If the mixture is too dry, add a little water at a time (blend) and check. The mixture should be manageable enough to roll into a ball, and then roll half the mixture of balls into the cacao powder and the other into the coconut (optional) and then place them all onto a tray with baking paper and place in the refrigerator for 30 minutes, you can then store in an airtight glass jar in the fridge, they will last 7-10 days in the fridge, or freeze them for up to a month (just remember to take out to defrost).
These are delicious to sit down with and enjoy a berry tea or even a great cup of coffee.
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Sweet treats
Ginger BLISS BALLS Ingredients - Makes 12
Ginger and chocolate together, heaven. Ginger is healing for the gut and antiinflammatory and raw
4 Tbsp chia seeds 1 Cup raw cashews 6 Medjool dates 3 Tbsp raw cacao (plus
cacao is packed with antioxidants, and then add that with a delicious factor, it's a win win bite of bliss. Enjoy this with a Ginger tea for an extra hint of spiciness and improved digestion.
extra for dusting 1/4 cup crystalized
Method
ginger or 1 thumb size piece of fresh ginger finely minced 1 - 2
tbsp filtered water
If using fresh ginger, be sure to peel it well and use a grater to mince it and also add the ginger juice to the mixture.Â
(if needed) Place all of your ingredients into a food processor and blend until a gooey yet manageable consistency is formed, if at this stage you need to add any water, add a little at a time, because you don't want a sloppy mixture, but if you do, add an extra tablespoon of chia seeds to combine, even half may be just enough!
Once the mixture is ready roll into balls and then coat with the cacao powder, place the balls onto a tray with baking paper and refrigerate for 30 minutes.
Keep your ginger bliss balls in a glass airtight container for up to 7-10 days or freeze, they will last for a month or so in the freezer, just remember to defrost before eating!
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Sweet treats
Plum CRUMBLE Ingredients - Serves 4-5
I don't know about you but I love plums, fresh or baked alone or as a crumble. just heavenly, not only that plums are packed with several antioxidants and can benefit our
500 grams plums
digestive system too because of their fiber and also can
3 cups gf oats
help our skin because of the Vitamin C. Added with the
1 cup pecan nuts
oats, nuts and seeds in the crumble, this makes this winter
1/4 cup sunflower seeds
warmer (actually any time of the year) crumble a healthy
2 tbsp coconut oil
option.
4 tbsp maple syrup 2 tbsp almond butter
Method
Preheat oven to 180
Wash the plums really well and towel dry on a kitchen cloth, halve and remove the stones (be careful not to eat them all whilst your prepping them!!) once all done, place into a heavy based pan on a low-medium heat and cover with a lid, and cook for 6-10 minutes. No need to add water or sugar, just keep shaking so they don't burn. I like to leave them a little firm because they will cook a little further in the oven.
Whilst the plumbs are cooking prep your crumble, it's really simple. Place everything into a food processor and zap for a few seconds to crunch the nuts and seeds, you don't want the oats to turn to flour.
When the plums are ready transfer to an oven proof dish, spread around the dish and pour over the crumble, bake in the oven for approx 30 minutes. When ready you can serve as is or with coconut cream or vegan ice cream. This is even great the next day as a granola for breakfast.
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Sweet treats
Chocolate COOKIES Ingredients - Makes 12 cookies
Just a little friendly reminder that because there isn't refined sugar or butter in the recipes, and because they are delish, you
3/4 cup almond flour. 3/4 cup GF oats
should still consider how many you have at one time!!! Take one and walk away for a little while....if you can!
1/4 cup finely shredded (or desiccated) unsweetened
Method
coconut 1/4 cup vegan dark chocolate
Preheat your oven to 180
(chips or chop up a bar)
In a large mixing bowl, stir together almond flour, oats, coconut,
3/4 tsp baking powder
vegan chocolate, baking powder, salt, and sugar.
1/4 tsp sea salt
In a separate bowl, beat aquafaba (using a handheld mixer or by
1/3 cup coconut sugar
whisking vigorously) until light, fluffy and loose peaks form. (Add a
1/4 cup aquafaba (this is the
half - 1 tsp cream of tartar to help it along if it isn't
brine/liquid you'll find in a can
once peaks are formed add the almond butter, oil, and vanilla
of chickpeas)
(optional) and gently whisk to combine.
2 Tbsp almond butter
(Don't worry if the peaks drop). Then stir in the mixture to the dry
3 Tbsp melted coconut oil
ingredients and mix until combined. Cover and chill in the
1/2 tsp vanilla
refrigerator for at least 30 minutes or overnight.
extract (optional)
Lightly grease or line a baking sheet with parchment paper.Scoop
whipping),
chilled dough into 2-Tablespoon portions and form into small discs with at least a 1" gap between each. Bake for 10 minutes, then increase oven temperature to 200 and bake for another 2-4 minutes or until the edges are slightly golden brown. Be careful not to burn - they bake quickly toward the end. Remove from oven and let cool for 5 minutes. Then carefully loosen with a spatula. Store in a glass container or tin for up to 3 days, or in the refrigerator for 4 days, you can freeze for 1 month.
These are so scruppy when warm and dipped in a warmed almond matcha latte or hot cacoa !
Try not to eat them all at once!
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Allow to cool & enjoy.
Sweet treats
Chocolate & coconut
RICE PUDDING
Ingredients - Serves 1
Not quite how your granny used to make rice pudding, in fact this is better than how your granny used to make it
1 cup Pre cooked brown or black rice or even quinoa 2 tbsp raw cacao 2 tbsp Desiccated coconut 1/2 cup of berries (fresh or frozen) 1 - 2
cups of nut milk
1 -2 tsp agave or stevia syrup
(well mine any way) This is a sweet treat but actually can be had for breakfast, snack or a desert. It's like a bounty bar that softly trickles down your throat and warms your entire body leaving you feel satiated, cosy and nourished. That's a big tick list isn't it!! Remember raw cacao is a super food and rice and quinoa are gluten free and have both protein and carbs. I actually love this for breakfast with an extra scoop of protein.
Method
In a medium saucepan, warm 1 cup of your nut milk and add the cooked brown rice, stir in the raw cacao and mix really well, and bring everything to a simmer, see if you need to add any more milk as the rice may absorb more or less.
Add 1 tsp of the syrup and 1 tbsp of the dessicated coconut, do a quick taste test and if needed add more of what your taste buds need. Once everything is warmed through, transfer to a serving bowl, add the berries, dust with a little extra cacao and coconut and enjoy.
This is even more deccident with a drizzle of almond butter (up to you of course).
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Sweet treats
Pistachio & Matcha BLISS BALLS Ingredients - Serves 12 Delicious sweet and nutritious, the matcha balls are really good for you. Matcha is a superfood as listed in the 4 tsp Matcha powder 12 soft Medjool dates, pitted 1 tbsp melted coconut oil
superfood part in the beginning, added with pistachios and cashew this is a nutritiously packed treat, great at any time, and easy to have after a workout.
3/4 cup raw cashews (soaked in water for 30 minutes and drained)
Method
1/4 cup dessicated coconut (unsweetened)
Place all of the Pistachios into a food processor until
1/4 cup raw Pistachios
roughly chopped. Remove 1/4 cup of thm for rolling later.
1/4 cup finely crushed Pistachios for coating
Add the rest of the ingredients into a food processor and
1-2 tbsp water if needed
zap for one minute or until everything is finely chopped and blended scraping the sides to ensure everything is combined adding water if needed.
Using a tablespoon
or a small ice cream scoop, scoop out
equal sized balls of mixture (equal to the size of . Roll between your hands to create evenly sized balls. When all balls have been shaped, roll them through the finely chopped or crushed pistachios and press firmly into the balls so the nuts stay stuck. Refrigerate for 15 minutes then they are ready, if you can wait!!!
You can also freeze them and they will last up to 3 months.
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Sweet treats
Vibrant DRINKS It is vital that we stay hydrated throughout the day, many people, even my clients, struggle to drink enough water. Incorporating flavoursome drinks can help with our hydration by using water rich sources to enable our cells to stay hydrated - as well as nourishing our skin.
Infused waters are great if you are not a keen au-natural H2O lover. Juices are a great way to add in additional vitamins and mineral.
It's important to know that most people store their juice in re-usable milk bottles or plastic containers. However, any plastic container will speed up the oxidation process of your juice. It is highly recommended that you store your juice in glass containers such as quilted canning glass jars or mason jars. These types of glass jars have the ability to seal tightly with specially designed lids, and can effectively slow down the oxidation process. Juices last best for only 24 hours (sometimes 48) and if you open the airtight jar, be sure to drink it all and not pop it back into the fridge, the oxidation with spoil the freshness and taste of your juice.
Our bodies are made up of 70% water - so hydration is super important! It prevents us from feeling sluggish, light headed or even headachey Thirst is a sign that you are possibly already 15% dehydrated.. You can read my blog on hydration and water here.
Tea (breakfast tea) and coffee don't actually hydrate you because they are what's known as a 'diuretic'. It's really important that if you drink these, you follow up with a glass of water afterwards.
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Vibrant Drinks
Pear
CELERY & GINGER JUICE Ingredients - Serves 1 1 Pear 1 bunch of celery 3" piece of ginger
Celery has been used for centuries to heal the body and more recently has become a popular go to because of its associated benefits of liver health. I love celery juice alone, but not everyone has the same tastes! There's always a solution, so try this with added benefits of delicious pear and ginger
Method
Simple add everything to your juicer and drink.
* Note fresh juices only last for 12- 24 hours and shouldn't be frozen and ideally placed into an airtight glass bottle or jar. Once opened again, drink all your juice rather than returning to the fridge.
Beetroot JUICE Ingredients - Serves 1 1 Large Beetroot 1 Thumb size piece of ginger 1 Granny smith apple
Beetroot is really healing and has been proven to help those with MS and Lyme disease, but not only that it has incredible healing benefits, combined with ginger for gut health and an apple for added pre biotic benefits, this is a great pick me up juice any time of the day. It is wonderful for detoxifying the body because of its antioxidants especially the liver it helps your liver rid itself of damaging toxins and stimulates the cells in the liver and drinking the juice can also protect your liver from the build-up of fatty
Method
deposits.
Wash the beetroot and apple, no need to peel anything,simple cut everything so that it can fit into your juicer and turn on the power. Drink straight away or over the next 12 hours.
Store in a glass airtight bottle or jar, it doesn't last well for longer than 12 hours.
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Vibrant drinks
Lemon & Ginger WATER Ingredients - Serves 4 glasses
2 Unwaxed lemons 2 Thumb sized pieces of ginger 1 ltr boiled water 2 tbsp raw honey (optional)
You can drink this warm or cold throughout the day, it's really refreshing and cleansing for your skin and your gut as well as healing. Ginger helps to calm the stomach, lemons are packed with vitamin C and honey is loaded with antimicrobial benefits. It's important to note that placing honey into boiling water can lose up to 60% of its healing benefits so always allow the water to cool.
Method
Wash your lemons well and dry. Using a zester, zest the lemons over a bowl/jug so that you don't lose any of the oils that come from the skin. Then slice the lemons, peel the ginger (if you prefer it peeled then peel it with the back of a teaspoon, this is a really simple method, I just leave the skin on) and then mince 1 piece with a grater, and slice the other piece. Pop everything into a large bottle or jug then pour over the water and allow to cool to approx 60°C before adding your honey.
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Vibrant Drinks
Grapefruit and Rosemary WATER
Ingredients - Serves 4
Grapefruit can help with brain inflammation and insulin sensitivity, as well as being packed with vitamin C, 1 pink grapefruit can
4 Sprigs of rosemary
provide you with 100% of you daily Vitamin C needs as well as
2 Pink grapefruits
lycopene which is a powerful antioxidant and phytonutrient. If you
6 Cups of filtered water
are not a grapefruit lover you can use oranges, or even both.
1 Cup of ice
Rosemary is a rich source of antioxidants and anti-inflammatory compounds, which are thought to help boost the immune system (in your gut) and improve blood circulation too. I always love to have a rosemary plant wherever I live so I can pick it fresh, try keeping a pot in your kitchen and adding it to your drinks and foods not only for flavor but, additional health benefits too.
Method
Give your grapefruit a good wash, then take a few shreds of the skin off with a peeler, try to do this over your glass jug so you benefit from the essential oils, Cut the fruit in half and squeeze the juice and add the filtered water and ice, and 1 sprig of rosemary. Allow the water to steep for 10 minutes or overnight if you prefer to infuse more (just don't add the ice and store in the fridge). Once ready add the ice a few slices of grapefruit a sprig of rosemary in each glass, pour and enjoy.
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Vibrant Drinks
Preparation
IS KEY TO KEEPING EVERYTHING
healthier !
You've no doubt heard it a million times... but "preparation is key" and is true for 99.9% of life. Obviously we can not prepare for the unexpected universal twist, but more often than not, we can prepare for a healthier way of living. I'll explain more:
Being prepared, doesn't mean that you need to "food prep" and eat out of plastic containers for 4-5 days. Nope, that's not as nourishing as fresh food because storing cooked food for too many days loses the nutritional value. When food is cooked and then stored, the minerals and vitamins start to deplete.
Part of my Personal Training services in the UAE was meal prepping for my successful female clients, it meant that I could really help them both physically, nutritiously and and mentally, because they entrusted
It is far easier to cook things in advance that will enable you to eat later in the week, or even a month, for example, batch cook your stocks, rice for example can be used in savory dishes or to make rice pudding (*recipe on page 89), soups, quinoa and baked sweet
me to remove overwhelm and time constrictions. I would also show them how they could create simplistic recipes themselves so that when they needed to they knew that they could do it for themselves longer term.
potatoes and roasted veggies and then pop into the freezer.
If you need to prep a few meals in advance for those on the go days If you find yourself with little time in the mornings, at the weekend try to map out a simple food plan for the week ahead (such as the
and to ensure the family is catered for too, then that's ok, I would really try to use glass containers though rather than plastic.
example on page *20) make breakfasts in advance too, so that if you need to grab and go, you can (not ideal but better than nothing at all!)
So bottom line, cooking once and being able to pre-prep and eat a few meals from one cooking session with ease, is great and can help
So batch your smoothies - either put the ingredients together in reusable bags or containers, (excluding any protein or collagen
remove food overwhelm, "hurraaaaarrr" I hear you shout. Just keep is simple, no need to overthink too often! "KIS"
powders) or make a big batch of the smoothie, blend and then add into BPA free containers to freeze (just remember to take out the
*Note - Cooked fish doesn't freeze and reheat well.
night before and add your additional protein etc if needed before you leave the house, and even if you forget to add it, don't stress it).
As well as creating a weekly meal plan (if that works best for you) try to set a little time aside either once a week or once a month to make a
When making the pancakes or muffins, you can freeze these too and simple warm them through in the mornings, pancakes and banana breads are easy to pop into the toaster on a light heat. Just add a little nut butter for a delicious helping of good fats to start your day. You can make a batch of Granola which can last up to a month in an airtight glass mason jar (avoid freezing it though). I also freeze bananas, spinach and avocados for smoothies.
few extra dishes in advance so that you are prepared if you're home and hungry or need to head off for a journey, this saves you making not so healthy choices for you and your body, or as I have done in the past simply not eaten all day to avoid foods that will make me feel unwell (which makes me unwell due to auotoimmune illnesses, our body needs fuel to function mentally well as well as physically. When you prepare, you'll always know that there is food available for you that is healthy and nourishing for your Body, Mind and Soul.
Worried about frozen fruits and veg? There is nothing wrong with frozen veggies as long as they work for you, (aka convenient) it's good to know though, other than peas and spinach other veg can be rather squishy when cooked, and frozen fruit can be a little mushy, but as long as you are ok with the texture, don't worry that the fruit has been frozen, it's still packed with antioxidants and
In the beginning of this e-book, I covered many superfoods. Whilst you may not want to rush out and buy them all, I would suggest that you start with just a few and add them into your daily routine. Many superfood powders can be frozen and last for up to 1 year (such as maca) - always check the labels and guidelines of each product first.
vitamins and usually packed on sight where it was picked fresh.
Try printing off the example meal plan on *page 20, create your own In my Miss Figure bodybuilding days (way back when!) I was meal prepping chicken, fish and lettuce or broccoli with a tiny amount of potato and eating out of plastic containers, 6 times a day for 3 months, It brought no joy what-so-ever and was, well, let's be honest, rather dull, and booooooring!Â
version & make a shopping list in categories, eg: freezer, dry store (rice, quinoa canned legumes), fruit, veggies, fresh - try to stick with it and avoid shopping when you feel starving. When you need to go grocery shopping here are some tips to help with time and sourcing ingredients: find a farmers market or organic veg delivery service in your area, this option seems to be becoming more popular globally,
Sometimes, preparing meals in containers a few days in advance is necessary for a very busy woman with a very hectic schedule to
also check for online delivery so you can keep your staples topped up and save yourself time
enable her to stay on top of her health, we have to remember to be flexible and adaptable to our availability of time and how we manage it and try to do what works best for you, your body, and of course your schedule.
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Preparation
*Nuts can also be frozen to keep fresher for longer, if you keep nuts in an airtight glass jar and pop it into the freezer they will store well and last tasting fresher for up to 6 months..
Preparation
IS KEY TO KEEPING EVERYTHING
healthier !
Make yourself a priority, plan your meals, your movement, your rest and some fun!!
Yes schedule in some fun, nourishment from life itself is super important ingredient to wellbeing for your Body, Mind and Soul.
Try to work out first thing on the morning so other things in the day do not get in your way, book yourself in that time, guilt free.
Take healthy snacks with you, so that you are prepared in case you're home late or short on time and feel overly hungry, which can lead to unhealthy choices.
This way you'll always know that you have food available that is
Making a plan of how to incorporate a healthier way of living is really one of the most important strategies you can take, we plan
healthy and nourishing for you. Schedule in YOU, feeling healthy on the inside out means taking care of your 'self-care'.
for most other areas of our life, so why shouldn't this become a more present part of your daily regimen too, YOU!
Go for a facial or a massage once a month, even create time to do a 'home spa' with a long soak in the tub whilst reading a
We often plan and schedule which can often look like this:
book or listening to music.
Our working day Appointments Meetings
When you block out time for yourself this is also self-care and, you feel and believe that you are worth spending time on, you
partner
will naturally fall towards healthier choices rather than less
kids
healthy ones.
Yet often the schedule and plan will be missing one of the most
You've heard it before:
important people "YOU", with little or no time prioritising yourself, your self care is a miss,
"Fail to prepare and prepare to Fail",
affecting your health and wellbeing both physically and emotionally.
My theory is the more I prepare, the more I achieve. We never really fail, we just learn that something didn't work -
Self care is so important, and still underrated by many women that they feel guilt around it, so it is important to highlight that what and how you eat and take care of your body on the inside is also a very strong and crucial element of self care too, because food also affects your mood.
Failing
can feel so overwhelming, so instead, just taking time to write a plan for your week, knowing what works for you, AND when you
you in your planner more, this creates a greater sense of
haveÂ
wellbeing and being well, and you'll actually feel more Vibrant, more Energised, and have more Balance in your life. This means there is no Failure only Failing forward, if something within your
By incorporating you and your health and your own needs into
health and wellbeing isn't working simply learn from it and
your weekly, or monthly plan, it also allows you more opportunity
create more of what does work, we learn, we understand and
to stay focused on being the healthiest version of yourself even in
then we can progress.
times of stress or overwhelm.
So top tips recapped: With little or no time prioritising yourself. Whilst self care is so important , what and how you eat is also a very strong element of self care too.
Write a weekly shopping list. Meal plan and do some batch cooking. Contact a local organic delivery or supermarket delivery. Schedule in your workouts and some body work (massage,
Make a new plan/schedule of what's on in your week ahead, and prioritise you a little more, it is not selfish it's necessary.
physio, facial etc). Rest & Relax Read
When we have no plan in place it is easier to allow things to slip or not do the things you intended to do.
Make some time for fun!! Be unapologetic about your self care, and your nutritionand others will see this within you and you will gleam vibrantly.
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Preparation
Rest
& Digest
One thing that is missing for the majority of the population is the appreciation for rest. We have become a 24/7 culture, however, we need to rest in order to restore and renew our cells.
Gratitude for our body and our mind allows us to create a much healthier relationship with ourselves. This may sound woo-woo to you right now, but it is proven that gratitude enhances our lives and develops a positive outlook on life. When we are able to become more grateful for all that we are, we begin to be and feel more present, which encourages us to be healthier.
Try keeping a gratitude journal or even a little jar with gratitude notes. My clients often do this - writing 1 thing they are grateful for each day, popping it into a jar and looking back and reflecting at the beginning of a new year or every couple of months.
Rest & Digest
rRest & Digest
We have 50 trillion (discovered) cells in our body and they are constantly working to keep us alive - but these cells really do need some downtime,
Digestion and absorption of nutrients also happens much more efficiently when we are able to slow down and do more things that we enjoy, relaxing and sleeping are also crucial in this necessary yet underrated activity.
Sleep, when restful and undisturbed, allows our body to rest, renew and rejuvenate.
To enable better rest, a reduction in stress, social media and emails during the evening is recommended. Whilst it may be hard in the first few days, try to switch off from 'blue lights' after 7.30-8pm (I know this may seem too much to STOP immediately so be kind to yourself).
so that when we sleep they can rest, they too need time to rest so that when awake they can function optimally, and utilise the protein, fats, fiber and hydration we give them. When our cells are functioning optimally they allow our digestive system to work as it was intended.
When we sleep, we can reduce the dark circles under our eyes which occur through lack of sleep, lack of detoxification and lack of nutrition.
How many hours a night are you currently getting? Sleep is not like a bank, you can't go into an overdraft and then top it up every so often, sleep, of at least 6-9 hours per night is and essential part of rejuvenation. Lack of sleep can also increase hormonal imbalances such as cortisol, serotonin and melatonin. It can also make us very agitated and when tired we can chose the wrong types of foods for
It will take time to undo the scrolling habit, but if it is keeping you awake and disturbing your sleep it is just 1 step
quick"energy fixes" which give us a spike and then a great slump an hour or 2 later.
that could make a huge difference to you rejuvenating and slowing down the ageing process. Our cells and our skin need nourishment, hydration, movement, rest and sleep.
Your body has a huge digestion tract, the stomach, the colon, the anus and the mouth, all of our digestion starts in the mouth, remember this form the eating hygiene section?
As with preparation, it really is important to create time for you to rest! Make a note over a 7 day period and see how often you eat in the car, on the way to the train station, at your laptop and just on the go in general. When you spend time connected to what you're eating, you are better equipped to "chew" and digest your food properly - free from indigestion and being more present to what and how you eat, avoiding overeating because you are able to slow down.
When we are able to slow down and eliminate a little stress, we are able to be in a parasympathetic state. This means that our stress hormones, cortisol, adrenalin etc. get to calm down. If we are in a constant overdrive of stress and are unable to sleep, our body struggles to
To enable our digestion to work optimally, we must become more mindful of all the tips I have shared in this book - to help with what's known as 'peristalsis'. This is when our GI tract pumps along, literally pulsating the good stuff through our bodies, enabling the good stuff to be equally dispersed. When the GI tract is healthy and flowing, this process allows our gut avoid feeling bloated, constipated or uncomfortable.
If we eat too quickly, don't allow time for our food to digest, don't relax whilst eating, and not sleep enough, this can cause the digestive process to become somewhat difficult - leaving us feeling uncomfortable and unwell.
produce serotonin and melatonin which help up to sleep. Weight gain can often be attributed to high levels of cortisol.
after lunch?! They go to rest and digest and sleep.
So, taking more time to do things away from work 'stuff' and social media is really important for our body and our mind.
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Have you ever wondered why the Mediterraneans pop off for a siesta
Rest & Degest
Movement
If you have been unable to find time for exercise in your daily schedule, so far, then try and take another look to schedule at least 15-30 minutes a day just for you. (If that seems a lot still start with 5 minutes stretching and build a minute a day every day for 1 month, and see how your habits can change as well as how well you begin to feel. try a walk, a run, get outside in the fresh air, maybe on rollerblades or a HIIT session maybe! Moving your body regularly contributes to a healthy digestive system and honestly, when you do move for at least 30 minutes a day, five times a week - it will improve both your gut health, brain health overall health, and especially your mood!
Increased physical activity also assists with improving your physical
HERE ARE A FEW EXERCISES THAT BEST SUPPORT DIGESTION:
function, shape and tone. Women who engage in more physical activity are able to perform daily tasks more easily, and in older populations, this also slows age-related lack of physical function (remember it's not just all about the food, the factory needs to fully
YOGA
function on all cylinders). In other words, we move frequently, we can
Some yoga poses, like seated spinal twist, cat-cow, and child’s pose, increase blood flow to the digestive system. Twists (one of the best poses for overall digestion!) activate your abdominal muscles and liver, supporting the digestive process (known as peristalsis).
move far better for far longer! Isn't that an appealing reason to move more? When we exercise and have stronger abdominals, we also improve our digestion (known as peristalsis) stronger muscles assist the GI tract in pumping and operating optimally. You can mix it up and do something
Cat-cow focuses on stretching and lengthening your abs, while
different each day, which helps to stimulate your body and your mind.
child’s pose is all about breathing with more connection, allowing the lungs to open up. Taking long deep breaths in any yoga position is important to stimulate your digestive tract, so focus on taking your time! And find a class you love.
TAI CHI An ancient Chinese practice, is a low-impact activity that focuses on stretching and breathing. It targets your whole body with body-weight movements, thus improving flexibility and balance. Tai Chi also increases the flow of oxygen in your blood and enhances circulation, which are essential to optimal gut function. It’s beneficial to incorporate activities like Tai Chi on days when you’re not doing something higher intensity. Having a balance of both low and high impact movements will ensure your body is getting enough exercise, but also enough rest to reboot for the days ahead.
PILATES, Allows the muscles to contract and focuses on aligning the core strength and stabilizing your entire body and improves balance. As your core becomes stronger with this type of exercise your digestive tract is also able to function more efficiently and as a pilates teacher for now 15 years I really do advocate the method.
AEROBIC EXERCISE Whether it’s walking, running, cycling, or joining a class, cardiovascular exercise gets your blood flowing throughout your body and helps promote regularity. Even skipping for 10 minutes a day can do wonders for your digestive tract! When you increase your heart rate and blood flow, you are increasing the oxygen uptake to your heart, your cells WEIGHT BEARING EXERCISE,
and your brain which enhances the energy of a healthy body and
is excellent for circulating blood through our bodies and improving
mind.
how we use protein and glycogen. Lifting weights or using your own body weight has also been linked
Take some time and plan new workout or movement
to fighting chronic disease, because it allows the body to burn fat
experiences that you may enjoy doing. If you usually workout
and utilise glucose, which is good news for those who have
alone it may be a great way to meet new people if you join a
concerns with insulin and blood sugar levels. It can also result in
group exercise class, or a running/walking club. You could even
reducing inflammation in women who may be overweight because of improving muscle tone.
set yourself a sporting goal like a 5k, 10k or even a marathon! You can do anything you desire when your body and mind are aligned and energised.
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Movement
Acknowledgements Thank you to IIN for the journey into developing my career as a Health and Wellness Coach,. The training was fundamental to my growth both personally and professionally, in order to help me reach and support hundreds of women globally. As an ambassador for their training programs, I love to share their message and their training for women and men to become a Health Coach too! If you would like more information on the school (based in New York) please send me an email where I can share more info and offer you my personal discount code on fees email me at info@vibrantbalancedhealth,.com Subtitle IIN
Thank you to Maddox - my youngest son. A large amount of the photography in this book is courtesy of him, so a big thank you to you Madds! And, of course, my eldest son Morgan - for becoming more daring in the foods he eats, he makes me so proud to see him now cooking healthy and nutritious meals for himself.
PRIMALLY PURE Finding products that you know like, trust and that work can be hard. Their ethos and ingredients make a huge impact to the health of my skin because they are, pure and natural and reverse many skin issues. I am also grateful to share a discount code so that you can also benefit VBH4U x
Scott! Thank you for supporting me in the change of career direction even if we have come across many disagreements on certain foods and resources such as grains and gluten!!!! (well he is a grain trader!!!!) and thank you for being chief food taster and mopping up the tears when I've needed to bin a few recipes that, well, simply just didn't work out! This ebook wouldn't sound as it does, without the tremendous help of my amazing copy writer and editor Stephanie Charlotte. All the changes, edits and hundreds of messages, thank you for helping to make it what it is for you to see today.
Thank you to my amazing clients who have tried and tested many of the recipes. Of course, thank you to my dog Rocco who gets me out everyday in the fresh air and moving away from filming, cooking and studying. And of course a big thank you to you, for buying this first edition book. Thank you x
Last but by no means least, my amazing mum who has been my rock my entire life and even though she tried to fob me off with non-veggie-veggie-burgers, I thank you for all the vegan books you bought me back in the late 80's - wish I still had them. I will always be grateful for that push and who'd have thought it was the beginning of a life passion at just 11 years old!?
Thank you to you, for buying this e-book and your interest in becoming more Vibrant on The Inside Out.. Thank you x
MAY YOU BE VIBRANT ON THE
Inside
OUT, EACH AND EVERY DAY
Links for you x Website
www.vibrantbalancedhealth.com
Your Vibrant Life Podcast - please head over, have a listen, subscribe and share. Instagram www.instagram.com/vibrant_balanced_health it would be great if you post your creations of the recipes and #vibrantontheinsideout @vibrant_balanced_health, and we will give you a shout out in our stories.
Vibrant Balanced Health
You can also check out our Facebook pageÂ
For information on 1 to 1 personalized coaching with Alison please email
info@vibrantbalancedhealth.com Primally pure skin care
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https://primallypure.com/ use code VBH4U for your 10% discount
Acknowledgements