Recipes
AVOCADO AND CORIANDER DIP
Ingredients
Avocados for cardiovascular health, diabetes, skin, arthritis, weight-loss ~ vitamins/minerals/essential fatty acids SERVES 4-6 DIP • flesh of 2 avocados • 1 tbsp lime juice • 1 large handful coriander • a couple of shakes of Tabasco • sea salt • a pinch of caster sugar • 1…
MOZARELLA AND COURGETTE SALAD WITH MINT
Ingredients
COURGETTES contain vitamins A, C & B9, magnesium, manganese, lutein and zeaxanthin, two phytonutrients that belong to the carotenoid family. MOZZARELLA CHEESE contains calcium, phosphorous, Selenium, Omega 3 fatty acids, iodine, vitamin A, D & E and the amino acid, tryptophan,…
BANANA ALMOND OAT BARS
Ingredients
Oats are rich in antioxidants, can help lower cholesterol and contain soluble fibre. 1 tablespoon organic virgin coconut oil, plus extra for greasing 3 very ripe bananas 1 tablespoon honey 2 tablespoons crunchy almond butter 280g porridge oats 2 tablespoons ground flaxseeds
How to make
(Preheat the oven to 180 degrees and grease a 20cm square baking tin with a little coconut oil. • Mash the bananas in a bowl until smooth. • Melt the coconut oil, peanut butter and honey in a saucepan until liquid. • Stir in the mashed…
TAPENADE
Ingredients
BLACK OLIVE TAPENADE Black olives are rich in essential fatty acids and antioxidants - great for eyes and hair, (rich source of vitamin A and iron). They are anti-inflammatory and a great source of vitamin 'E' - together with garlic…
BANANA BREAD WITH COCONUT FLOUR
* Gluten-free * Rich in trace minerals * Low in Carbohydrates and calories * High in fibre and protein
Ingredients
3/4 cup coconut flour 4 eggs 2 mashed bananas 1/4 cup coconut oil 1 teaspoon cinnamon, 1/2 teaspoon baking soda 1/2 teaspoon apple cider vinegar 1/2 teaspoon sea salt 1/3 cup chopped walnuts (save some for sprinkling on the top) nuts are optional METHOD 1. Combine…
*BROCCOLI CHEESE PATTIES *
Ingredients
Ingredients Broccoli is a great source of fibre and potassium, as well as rich in vitamins and minerals, particularly vitamin A, B6, B12, D, E and K, folate, niacin, riboflavin, zinc, iron and calcium. It also contains vitamin 'C' which…
How to make
METHOD Preheat oven to 180C. Mix all ingredients together in a bowl. Use your hands to roll the mixture into 1 inch, bite-sized balls. Place balls on lightly greased parchment paper. Bake for 25-30 minutes, or until brown.
*THAI GREEN CHICKEN CURRY*
Ingredients
GREEN BEANS contain vitamin C, dietary fibre, folate, vitamin K. POTATOES are a good source of fibre, potassium vitamin D and vitamin B6. CHICKEN contains selenium, vitamin B6, niacin and phosphorus. 225g. potatoes cut into chunks. 100g. green beans trimmed and halved 1…
How to make
(Serves 6) 1. Put 225g potatoes, cut into chunks, in a pan of boiling water and cook for 5 minutes. 2. Add 100g trimmed and halved green beans and cook for a further 3 minutes, so that just tender but not too soft. Drain…
QUICK FISH PIE
Ingredients
Fish contains omega-3 fatty acids, vitamins D, B2, calcium, iron, zinc, iodine, magnesium potassium and phosphorus. Potatoes contain more potassium than bananas and are a good source of vitamin B6, fibre, magnesium and antioxidants. • 450g fish pie mix • 5g dill, chopped • 5g flat…
How to make
1. Preheat the oven to 200℃. 2. Mix the fish, mustard, parsley, dill, creme fraiche, lemon zest and juice together in a pie dish. Season with salt and pepper. 3. Sprinkle over the breadcrumbs and bake in the oven for 25 minutes, until the breadcrumbs…
HALLOUMI BAKE
Halloumi contains calcium, zinc, selenium, magnesium, vitamin A and 'B' vitamins. Tomatoes contain vitamins A, C, and K as well as calcium and magnesium, and courgettes contain many micronutrients, potassium, vitamins 'C' 'E' 'K' and a significant amount of potassium.
Ingredients
1 pack of cherry tomatoes 2 courgettes 2 red onions 2 tbsp of olive oil 2 tbsp of capers 1 tbsp of za’atar ( Blend of Wild Thyme, Toasted Sesame Seeds, Sumac, Sea Salt, Olive Oil) – Planet Organic or supermarkets 1 pack of halloumi salt and pepper ⠀⠀⠀⠀⠀⠀⠀⠀⠀
How to make
Cut the onion vertically into eight pieces, the courgette into 2 cm. slices and place in a roasting tray with the cherry tomatoes, capers, za'atar and drizzle over olive oil, salt and pepper and roast for 30 mins or…
BERRY OAT BREAKFAST
Oats contain manganese, iron, selenium, magnesium, zin, vitamin B1, copper, fibre and phosphorous as well as being a good source of fibre. Berries are an excellent sourse of vitamin 'C' containing manganese, vitamin K1, copper and folate.
Ingredients
Oats contain manganese, iron, selenium, magnesium, zin, vitamin B1, copper, fibre and phosphorous as well as being a good source of fibre. Berries are an excellent source of vitamin 'C' containing manganese, vitamin K1, copper and folate. • 1/2 cup…
How to make
Add all ingredients to a blender, a combination of blueberries, raspberries, blackberries and strawberries. Cover tightly and pulse until ice is broken up, then puree until smooth. Taste and add milk if it is too thick. Serve immediately.