e p i c e r nal r u jo 5 recipes for u lt i m at e w e l l n e s s
Recipe booklet design by Vignette Design
welcome to our first recipe journal
a place to gather your utensils
I love to cook and am passionate about creative cuisine, exquisite and intriguing tastes and presentation – but I also demand optimal nourishment from my food. It must support athletic performance, cognitive function, healthy hormones, restful sleep and happiness! I want it all. To achieve this, my food philosophy had become a focus on wholefoods and an avoidance of grains, processed foods and most dairy, most of the time. In this eBook I share my five favourite nutrient-dense, performanceenhancing recipes for ultimate wellness. Each recipe is followed by a brief breakdown of the macronutrients and micronutrients provided, but these are by no means exhaustive lists. The vitamins, minerals, antioxidants and supportive functions of these foods in their natural state are virtually limitless.
Nikki
we are not perfect human beings, nor do we have to pretend to be, but it is necessary for us to be the best version of ourselves we can be. s at s u k i s h i b u ya
superfoods muscle food + nourishment for happy hormones
superfoods
muscle food
hormone nourishment
cacao
eggs
coconut oil
YES, chocolate is a superfood! But not commercial, processed, sugar-filled chocolate – this is raw, pure cacao. It provides a multitude of essential micronutrients including antioxidants, magnesium, iron, chromium, manganese, zinc, copper, Vitamin C. Notably, cacao is rich in tryptophan, which produces serotonin; a moodenhancer that reduces anxiety and depression.
The cholesterol found in egg yolks forms the building blocks of steroid hormones. Eggs are my favourite nutritional powerhouses – they contain all the vitamins and minerals required to grow a baby chicken. Calcium, phosphorous, potassium, selenium, folate, Vitamin A, Vitamin D, DHA and carotenoids are among the host of nutrients eggs provide.
Now celebrated in Paleo, vegan and wellness circles, coconut oil (and all other coconut products) contains lauric acid, which is extremely beneficial for hormonal production. Coconut oil and butter are a healthy source of saturated fat that is heat-stable, so is perfect for cooking. It also doubles as a beauty product – use it as a restorative hair treatment or body moisturiser!
chia seeds
lentils
maca powder
These nutrient-dense seeds contain all nine of the essential amino acids, making them a complete protein. Chia seeds are also rich in fibre and absorb a lot of water, which cleans your digestive and immune systems by sweeping toxins and impurities through the bowels.
One cup of cooked lentils contains 18 grams of protein and 40 grams of slow-digesting quality carbohydrates. Protein is essential for muscle growth and carbohydrate for muscle recovery post-workout as it replenishes drained glycogen stores.
goji berries
tuna
This fruit is one of the most nutritious foods on earth. Goji berries have been used in Chinese Medicine for over 5000 years. They are a complete source of protein and amino acids and extremely rich in antioxidants; which have anti-aging properties and protect against free radicals. The berries are said to improve vision, boost libido, sexual function and the immune system!
This delicious, satiating fish contains both high quality protein and long chain omega-3 fats EPA and DHA. Omega-3s inhibit muscle breakdown while increasing the anabolic capacity of amino acids.
This ancient Peruvian superfood is renowned for boosting stamina, hormone production and libido in both men and women. Women have reported reduced PMS, improved fertility and clearer skin as a result of maca supplementation. In men, it is said to increase sperm production and promote better sleep. Further benefits of maca include athletic endurance and muscle building, elevating mood, reducing anxiety and stress and improved learning and memory. You can read more about the incredible benefits of maca here.
new zealand whey protein isolate Whey protein is the richest natural source of branch chain amino acids and the highest protein efficacy ratio, verifying its celebrated status as the ultimate muscle food. In addition to building muscle, whey protein also provides antioxidant and antimicrobial benefits which support the immune system. I choose New Zealand grass-fed whey protein isolate because New Zealand has the strictest farming practices in the world; no pesticides are used on the grass and clover pastures that the cows feed off.
spinach Spinach is a rich source of magnesium, which supports muscle recovery, bone health, regulates blood pressure and promotes restful sleep. Of particular importance to hormonal health, magnesium regulates cortisol, lowers blood sugar and supports the thyroid.
walnuts Of all nuts, walnuts contain the most omega-3 fatty acids, which contribute to testosterone conversion and production as well as muscle protein synthesis. Higher levels of Omega-3 in the diet are associated with better sleep, less disruptions during sleep and improved ability to fall asleep. This brain-shaped nut also serves to benefit its likeness, as omega-3’s are a natural serotonin booster.
m y e v e r y d ay b r e a k fa s t
parfait
3 – 5 mins serves 1
this recipe ticks the following boxes
All-natural Contains superfoods Muscle-building Paleo Promotes happy hormones Vegetarian
ingredients • • • • •
1 banana 1 scoop NZ grass-fed WPI (Whey Protein Isolate) 1 tbs maca powder (maca) ½ cup almond milk 1 cup frozen strawberries
optional toppings
Almonds, macadamia or peanut-coconut butter Blueberries Coconut flakes, goji berries, whole nuts and seeds
method
macronutrients
Place all ingredients in blender and pulse for 20 seconds. Blend on high for 1 - 2 minutes until desired volume is achieved. I like mine really thick so set the blender to ‘Smoothie’ and run it twice! Add toppings of choice, if desired. carbohydrate
micronutrients
1 2
amino acids
NZ WPI, maca, goji, peanuts
magnesium
Maca, almond butter
antioxidants
Cacao, raspberries, chia seeds
potassium
Banana, coconut flakes
selenium
Macadamias
protein
fat
Banana
NZ WPI
Nuts and seeds
Berries
Coconut flakes
branch chain amino acids
NZ WPI
calcium
Almond milk, maca, macadamias
vitamin b6
Banana, maca powder
fibre
Strawberries, nuts
vitamin c
Strawberries, banana
iron
Maca powder
vitamin d
Almond milk
manganese
Strawberries, coconut, almonds
vitamin e
Almond milk, almonds
micronutrients
antioxidants
Garlic
niacin
Pork mince
thiamin
Pork mince
calcium
Sesame, coconut oil
manganese
Sesame, cashews, cabbage
vitamin a
Carrots
vitamin b6
Cabbage, pork mince, garlic
garlic
copper
Sesame, cashews, mint
fibre
Cabbage, carrots
potassium
Ginger
vitamin c
Mint, cabbage, coriander
iron
Sesame, mint
phosphorus
Pork mince, cashews
vitamin k
Coriander, cabbage
lauric acid
Coconut oil
selenium
Sesame
zinc
Cashews
r aw cauliflower chopped
salad
15 mins serves 2
this recipe ticks the following boxes
All-natural Alkalising Contains superfoods Muscle-building Promotes happy hormones Vegan
ingredients • • • • • • • • •
½ head cauliflower 1/8 purple cabbage 1 carrot ribboned 1 can lentils, thoroughly rinsed, drained ½ avocado Handful goji berries Handful walnuts 2 tbs flat-leaf parsley, chopped ½ lemon, juiced
method 1 2 3 4
Finely chop the cauliflower and cabbage and place in a large mixing bowl. Shave the carrot into ribbons using a vegetable peeler and add to the bowl. Combine lentils, goji berries, walnuts, parsley and lemon juice. Serve each salad topped with a fan of 1 / 4 avocado.
notes
macronutrients
Raw cauliflower can be difficult for some people to digest. If you’re new to raw foods or don’t often eat cruciferous vegetables, lightly steam or sauté the cauliflower to avoid indigestion. Lentils are a great source of protein, providing 9g per half cup, but you can add even more in plant or animal form – tempeh, boiled egg and responsibly fished tuna are great additions!
carbohydrate
protein
fat
Lentils
Lentils
Walnuts
Walnuts
Avocado
pa l e o asian
meatballs
45 mins serves 2
this recipe ticks the following boxes
All-natural Keeps well for packed lunches Muscle-building Paleo Promotes happy hormones Whole-30 compliant
ingredients • • • • •
500g free range pork mince 1 clove garlic, minced 1 tbs fresh ginger, minced 1 tbs fish sauce 1 tbs coconut aminos or gluten free tamari
• • • •
Big bunch coriander, chopped Handful coriander, chopped Freshly ground salt and pepper Scant coconut oil
salad options to serve
Shredded green cabbage, carrot ribbons and cashews Shredded red cabbage, carrot ribbons, coriander, mint and sesame seeds
method
macronutrients
1 2 3 4 5 6
Combine all ingredients in a large bowl using clean hands. Divide into small equal portions (approximately 2tbs) and roll into balls. Toss the meat firmly from one hand into your other palm to make tightly packed meatballs that will hold up better in the pan. Heat a little a coconut oil in a pan to a moderate temperature. You won’t need much as some fat will come out of the meatballs as they cook. Shake the pan frequently to roll the meatballs around and ensure even cooking on all sides. Cook until golden brown (sacrifice one to cut in half and check that it’s cooked through). Serve with one of the two suggested simple fresh salads.
carbohydrate
protein
fat
Carrots
Pork mince
Coconut oil
Cabbage
Pork mince
Cashews
Seeds and nuts
micronutrients
antioxidants
Garlic
niacin
Pork mince
thiamin
Pork mince
calcium
Sesame, coconut oil
manganese
Sesame, cashews, cabbage
vitamin a
Carrots
vitamin b6
Cabbage, pork mince, garlic
garlic
copper
Sesame, cashews, mint
fibre
Cabbage, carrots
potassium
Ginger
vitamin c
Mint, cabbage, coriander
iron
Sesame, mint
phosphorus
Pork mince, cashews
vitamin k
Coriander, cabbage
lauric acid
Coconut oil
selenium
Sesame
zinc
Cashews
performanceenhancing
salad
30 mins serves 2
this recipe ticks the following boxes
All-natural Contains superfoods Muscle-building Paleo Promotes happy hormones Whole-30 compliant
ingredients • • • • • • • •
500g turkey mince 1 brown onion 2 cloves garlic 1 tps tumeric Zest and juice of one lime Baby kale, roughly chopped Handful spinach leaves 1 head brocolli
• • • • • • •
1 bunch asparagus Handful coriander, chopped 1 Avocado Handful pepitas Handful pistachios Freshly ground salt and pepper Scant coconut oil
method
macronutrients
1 2 3 4 5
Heat coconut oil in a pan. Finely dice onion and garlic and zest the lime. Fry the onion first, then add the garlic (overcooked or burnt garlic will be bitter). Add the lime zest, turmeric and season with salt and pepper. Remove from the pan and set aside in a large bowl. Leave any remaining oil in the pan and add the turkey mince, break up and cook until slightly browned. I find a wooden spoon is the best utensil for frying mince. While this is cooking, cut the broccoli into florets leaving long sections of stalk and dice the asparagus. Blanch for 2-3 minutes in boiling water, drain and quickly rinse with cold water. Combine with kale and spinach leaves, coriander, pepitas and pistachios in a separate bowl. Dress with lime juice. Divide between two serving bowls. When the turkey mince is almost cooked, return the onion and garlic to the pan for about a minute. Top the two salads with this mixture. Serve each salad crowned with a fan of ¼ avocado and a few extra coriander leaves as a garnish.
carbohydrate
protein
fat
Onion
Turkey mince
Avocado
Pepitas
Pepitas
micronutrients
biotin
Onion
magnesium
Turkey mince, pepitas
vitamin c
Kale, broccoli, lime, garlic
calcium
Turkey mince
manganese
Tumeric, spinach, onion,
phosphorus
chromium
Brocolli
Turkey mince, pistachios, pepitas
fibre
Avocado, brocolli, pistachios
potassium
Raspberries, chia seeds
vitamin a
Kale, spinach, coriander
folate
Asparagus, broccoli
selenium
Turkey mince, asparagus
vitamin b2
Spinach
iron
Spinach, turkey mince
vitamin k
Kale, spinach, asparagus
vitamin b6
Onion, garlic, pistachios
thiamin
Pistachios
garlic, pistachios, pepitas
broccoli, coriander
cacao c h i a
puddings
15 mins serves 2
this recipe ticks the following boxes
All-natural Contains superfoods Muscle-building Paleo Promotes happy hormones Vegan
ingredients • • • • •
1 cup of coconut milk 1/3 cup white chia seeds (depending on how thick you want it) 1 tbs cacao powder 1 tbs honey 1 tsp natural vanilla extract
to garnish
Raspberries or strawberries Coconut flakes, goji berries, cacao nibs or quality dark chocolate, shaved
method
macronutrients
Whisk coconut milk, cacao, and honey. Stir in chia seeds. Refrigerate for 25 minutes or overnight, then serve topped with berries. Garnish with additions of choice.
carbohydrate
micronutrients
1 2 3 4
amino acids
Chia seeds, goji berries
manganese
Raspberries, chia seeds, coconut
antioxidants
Cacao, raspberries, chia seeds
potassium
Cacao, coconut
calcium
Chia seeds, cacao
phosphorus
Chia seeds, coconut
fibre
Raspberries, chia seeds
selenium
Goji berries
iron
Coconut milk, cacao, goji berries
vitamin c
Rasberries, coconut milk, goji
magnesium
Cacao, chia seeds
zinc
Raspberries, chia seeds
protein
fat
Honey
Chia seeds
Chia seeds
Raspberries
Coconut milk