Therapeutic Recipes

Recipes

Special Therapeutic Drinks

Magic Spice Up Your Life Tea

Easy Peasy and serves up to 4 mugs of tea.  Takes 3-5 minutes to make

Body System/s & Therapeutic Support: All Body Systems, especially your Digestion, Liver, Endocrine (Blood Sugars and Thyroid). This Fabulous ‘All Rounder’ for Therapeutic Support offers you jaw-dropping therapy.  See the benefits below to realise why!

HEALTH TIP: Add your favourite herbal teabag/leaves to add therapy value e.g. nettle for blood cleansing or chamomile for calming properties.  Add a slice of lemon for vitamin C (immunity) and to alkalise your body and support your stomach acid.  Add Cayenne pepper for additional Therapeutic Benefits: can prevent Heart attack & stroke; ‘feeds’ the heart muscle; aids recovery after stroke; anti-inflammatory; digestive repair; promotes stomach acid)

HELPFUL TIP:  Mix all the ingredients together in a small jam jar that fits into your bag/briefcase.  This way, you can have the Magic Spice Up Your Life Tea wherever you go! 

ALTERNATELY:  Place equal quantities in a medium size bowl, mix and leave at the tea station, with the instruction to the clients to add a quarter teaspoon of the mix to a cup of hot water.

INGREDIENTS:
Quarter or half teaspoon of each:

  • Turmeric (Therapeutic Benefits: Liver (detox), Anti-inflammatory, Pain killer, immunity, anti-carcinogen)
  • Cinnamon (Therapeutic Benefits: Blood Sugar balance: energy levels, mood, concentration, immunity,
  • pancreatic support . IBS (Irritable Bowel Syndrome), weight control, to name a few!
  • Ginger: (Therapeutic Benefits: Digestion, nausea, inflammation)

METHOD:

  1. Mix the ingredients (if you add cayenne pepper it is a Pinch (according to taste) (approx eighth of a teaspoon) in a Cafetiere (plunge pot) OR straight into a large mug, and drink in morning and afternoon.

ENJOY!

 

Home Made Liver Flush

Easy Peasy and takes approximately 15 minutes to make. Serves up to 2 cups.

Body System/s & Therapeutic Support:  Liver detoxification, pain and inflammatory support, circulation, cardiovascular, blood sugar balance, weight management

Health Tip: If you are in pain or inflamed, then increase your turmeric dose to half a teaspoon per cup.  This can be helpful for gallstones which are formed in the liver.

Helpful Tip: If you are going to work or socializing, leave the garlic out…save it for the weekend.

It is essential to use ORGANIC ingredient for this recipe, as it is highly therapeutic, and designed to cleanse your body by supporting your liver.  It makes no sense to burden your liver with the very recipe you are using to help it!  

INGREDIENTS:

  • Apple Juice                          1 cup (250 ml)
  • Filtered or bottled water        1 glass (250 ml)
  • Unwaxed Organic lemon        Quarter (with peel)
  • Extra Virgin Olive Oil             1 tablespoon
  • Garlic                                   1 clove (not the whole ‘house’)
  • Fresh Ginger Root                  The size of your thumbnail
  • Turmeric                                Quarter teaspoon
  • Cayenne pepper                     A pinch
  • Cinnamon                              Quarter teaspoon

METHOD::

  1. Blend all the ingredients in a blender
  2. Drink in the morning BEFORE breakfast.  Follow in 15 in 15 minutes with Academy of Wellnesss ‘Spice up

       your Life Tea’ (this can also be had throughout the day)

  1. Do not eat for at least one hour. 
  •         Start the Liver Flush with one clove of garlic and just one tablespoon of olive oil for the   
  •         first week
  •         Work your way up to FOUR cloves of garlic and FOUR tablespoons of olive oil week 4
  •   (so: 2 in week 2; 3 in week 3; 4 in week 4)
  •         You can add extra apple juice as well to sweeten the taste as you increase
  •         Take this Liver Flush every morning for at least 4 weeks.  Can be repeated every 3-6 months.

It is also beneficial to massage your liver with the palm of your hand, in gentle circular motions from right to left. Your liver is located on the RIGHT HAND SIDE of your body, just under your rib cage. 

LOVE   YOUR   LIVER ! ! ! IT IS YOUR LIFELINE…and what makes you “aLIVE”

ENJOY!

 

Happy & Healthy Hot Chocolate

Easy Peasy and makes 2 x 250ml cups of delicious hot chocolate, in about 25 minutes

Body System/s & Therapeutic Support: Mood enhancing; Stress, Relaxation; Immunity; Stable Blood sugars.

Health tip: A cup a day keeps the ‘gloomies’ away!!! 

Helpful tip: This can be made quickly in a cup by simply pouring the hot water directly into the cup, and bypassing the simmering stage, but this will be a little more ‘chalky’ and less ‘silky dreamy smooth’ 

INGREDIENTS:

  • 6 heaped teaspoons Organic Cocoa powder (e.g. Green & Blacks)
  • 1 box Oatly Oat Cream or Coconut cream/milk or St Helen’s Goat cream (this can be a bit ‘goaty’ tasting)
  • 250 ml Oatly Oat/coconut milk
  • Xylitol or Maple Syrup (to taste)
  • Sprinkle of Cinnamon powder

METHOD:

  1. Put the cocoa powder into 2 x 250 ml cups
  2. Add half a teaspoon of xylitol for 1 teaspoon of sugar you would normally take, or a teaspoon of maple syrup (adjust for taste).
  3. Pour about 150ml of the cream onto the powder mix.
  4. Stir into a thick paste.
  5. Pour 100ml boiling water into the cup
  6. Stir this into the Oat/Coconut milk in a saucepan and allow it to simmer gently for about 20 minutes to reduce ‘chalkiness’
  7. Pour into the mug from a slight height to ‘froth’ the liquid.
  8. Beat with a fork to make it ‘frothy’
  9. Sprinkle the cinnamon over the top for taste can leave off if you do not enjoy the taste of cinnamon

ENJOY!

 

Other Drinks:

Summer Fruit Ice Blend

Easy Peasy and takes approximately 10 minutes to make, once frozen and serves 1

Body System/s & Therapeutic Support: Digestion, blood sugar balance; hormones, immunity; anti inflammatory, painkiller, detoxifying, weight management, alkalizing; relaxing, cooling.

HEALTH TIP:  Choose the fruits that will help the body system that requires support. Pop some green leafy or colourful vegetables into the mix as the fruit disguises the taste.  E.g. asparagus and beetroot for your liver; red peppers for your eyes.

HELPFUL TIP:  Take this to work with you in a flask, or store it in a fridge.  Great for children’s parties-pop thick blended fruit back into small containers in the freezer and pop an ice cream lolly stick into the mix as it starts to thicken enough to ‘hold’ the stick.

  • INGREDIENTS: (Serving depends on how many fruits you use and to taste-very versatile)
    Oranges
  • Lemons
  • Limes
  • Mango
  • Raspberries
  • Blackberries
  • Strawberries
  • Blueberries
  • Or any other fruit of your choice that freezes well
  • Plain full fat, bio live cow, sheep or goat’s yoghurt
  • Cinnamon
  • Turmeric
  • Ground linseed or pumpkin seeds or any nuts (not peanuts or soy) or a combination of any/all the above for more therapy and taste.
  • Bunch of Mint leaves

METHOD:

  1. Keep your soft oranges, lemons, limes, mango, raspberries, blackberries, and strawberries and even blueberries for this clever and easy quick summer cooler.
  2. Slice or halve the ‘bigger’ fruits like oranges, limes, lemons, mango and strawberries, and pop into a tub in the freezer.
  3. When you fancy a refreshing and healthy treat, and need cooling down, choose a selection from your store of frozen chunks of fruit and put them in a blender with either nut, oat or coconut milk or a little fresh orange or unsweetened cranberry juice (less juice gives you a thicker smoothie/ice-cream effect).
  4. Add a teaspoon of ground linseed, pumpkin seeds, or any nuts (not peanuts or soy) of your choice to the mixture.
  5. Add a dash (sixteenth of a teaspoon) of cinnamon and turmeric.
  6. Add a small handful of mint leaves

Hit the button on the blender to the consistency of your choice (smoother for a drink, and chunky for a dessert) and serve in long glasses, or in champagne glasses with a dollop of plain full fat live yoghurt. Lightly dust with cinnamon if you choose, with a sprig of mint to refresh 

ENJOY!

 

Sweet Kiwi Surprise Smoothie

Easy Peasy and takes approximately 20 minutes to make and serves 6

Body System/s & Therapeutic Support: Digestion (feeds good gut bacteria), Candida, blood sugar balance; immunity; anti inflammatory, improves metabolism, weight management, painkiller, detoxifying, relaxing.

HEALTH TIP:  Kiwis contain probiotics that feed good gut bacteria, which ultimately support immunity and mood

HELPFUL TIP:  This smoothie can also be frozen as a frozen ice cream dessert.  Add 150ml coconut cream to the blend, for a smoother creamier dessert.

INGREDIENTS:

  • 150g Full fat St Helen’s goat’s yoghurt
  • 20g Coconut Oil
  • 2 tablespoons raw oats
  • 1 Banana
  • 1 tsp Cinnamon
  • 250ml Oat, coconut or nut Milk
  • 1 Kiwi fruit (Organic 4 pack)
  • 1 Orange
  • 100g Ground Seeds – Pumpkin, Sunflower, Sesame
  • 40g Linseed
  • Mint leave for decoration x 6

METHOD:

  1. Soak the linseeds in water for about 3 hours in advance
  2. Place the oat milk, yoghurt and oil in the blender with all the spices and blend
  3. Place peeled chopped kiwi fruit, banana, orange segments and ground seeds in the liquid mix and blend
  4. Serve in small glasses (125 ml each) with a sprig of mint on each serving
  5. If there is not enough in each glass top this up with extra oat milk
  6. If the mixture is too thick for your palate, add extra oat milk before blending

ENJOY!

 

Snacks

Seeds and Pears in Small Ramekin

Easy Peasy and takes approximately 10 minutes to make and serves 6

Body System/s & Therapeutic Support: Relaxing, Improves metabolism, Repair & recovery

Health Tip: Can be helpful taken about half an hour before bed if you can’t get to sleep easily

Helpful Tip: If you suffer from insomnia, substitute the sunflower seeds for more pumpkin seeds. This recipe can be made in bulk and stored in the fridge or up to 5 days. They make a delicious and healthy savoury crunch alternative to crisps.

INGREDIENTS:

  • 60g Pumpkin Seeds
  • 60g Sunflower Seeds
  • 5 tsp Tamari Sauce
  • 1.5 pears  

METHOD:

  1. Pop the Tamar sauce into a saucepan.
  2. Add the seeds and quickly toast them over a low heat until the Tamari sauce steams away.
  3. Do NOT burn them.
  4. Cut pears into 6 portions,
  5. Serve seeds and pears in a small ramekin

ENJOY!

 

Kallo brown rice cakes with Mackerel Pate

Easy Peasy and takes approximately 15 minutes to make and serves 6

Body System/s & Therapeutic Support:  Repair & Recovery, Detox, Liver, Heavy metals (mercury) detoxification; Digestion, circulation, Relaxation, Mood, Memory, Hormones, Immunity, improved Metabolism, Blood sugar balance

Health Tip: Kids usually love this pate, and it is a great way to get behaviour and concentration improving omega 3s into their diet.

Helpful Tip: For ease you can make a big batch and freeze half. The paté stores well in the fridge for a couple of days in an air-tight container or freezes well.

INGREDIENTS:

  • 6x Kallo Brown/wholegrain Rice cakes
  • 80g Smoked (peppered) mackerel
  • 10g Organic Plain Goat’s yoghurt
  • Quarter of an Organic unwaxed lemon, juiced
  • 30g walnuts
  • Handful of fresh coriander (or dill, or parsley, if cannot find coriander)
  • 2g Turmeric
  • 2g Cayenne Pepper
  • 2g Paprika
  • 6 sprigs of coriander
  • Black pepper to taste (if using un-peppered mackerel)

METHOD:

  1. Remove skin from mackerel and place in blender/food processor with all other ingredients apart from rice cakes
  2. Spread about 1 teaspoon (5 ml) of the pate onto a rice cake and serve
  3. Garnish with a sprig of coriander

ENJOY!

 

Wheat free bread or Oatcakes with Coriander or Sundried Tomato Houmous

You Can Do it!

Takes approximately 10 minutes to make and serves 6

Body System/s & Therapeutic Support: Detox, Digestion, circulation, Immunity, improved Metabolism, Memory, Blood sugar balance

Health Tip: Mercury is detoxified by coriander so if you have mercury fillings, this can be a yummy way to help your body excrete it.

Helpful Tip: Coriander can be replaced with any other fragrant herb of your choice and/ or sundried tomatoes which support brain cells and can even halt the regression of dementia.

INGREDIENTS:

  • 6 Oatcakes or bread slices (one/person)

For Houmous:

  • 50 g tinned chickpeas
  • 1 clove garlic
  • Pinch chilli flakes
  • 1/2 lemon
  • ½ tbsp tahini
  • 1/2 tsp Bouillon or a pinch of salt
  • 3 tablespoons of Coriander (half tablespoon per person) OR 25g Sundried tomatoes roughly chopped

METHOD: Houmous:

  • Soak chickpeas over night or use tinned chickpeas
  • Simmer chickpeas in water until tender
  • Drain retaining cooking liquid
  • Squeeze lemon, Press garlic and roughly chop sundried tomatoes
  • Put all ingredients in food processor and whiz until smooth
  • Add enough cooking liquid to make a soft consistency

INGREDIENTS: Gram bread:

  • 200g gram flour
  • 30g Buckwheat flour
  • 30 g linseed-ground
  • Pinch of Himalayan Crystal salt or sea salt
  • 150 g mixed seeds (ground) (Sunflower pumpkin, sesame)
  • 2 tsp Baking soda
  • 200 ml Oatly Oat milk

METHOD: Gram Bread:

  1. Grease two 9×5 inch loaf pans.
  2. Grind the seeds in a coffee or other grinder
  3. In a large bowl, mix the gram and buckwheat flour together, ground seeds mix, salt, xylitol, baking soda and oat milk until well blended.
  4. Add water until dough is a loose consistency
  5. Divide the batter evenly between each 9 x 5 inch loaf pan. Sprinkle oats on top of loaf
  6. Bake for 45 minutes to an hour at 190 degrees C or until golden brown.
  7. TIP: Place a loaf pan of the same size over the top of the loaf while baking to create a better crust.
  8. Serve a small slice of bread/person with 1 teaspoon houmous spread on each slice/oatcake)

ENJOY!

 

Low GL Cereal Bar

Challenge Yourself

Takes approximately 30-45 minutes to make and serves 15-20 depends on size you make the bars)

Body System/s & Therapeutic Support: Repair & Recovery, Detox, Digestion, Relaxation, Mood, anti-inflammatory, Hormones, Immunity, improved Metabolism, Blood sugar balance

Health Tip: Raisins and dates are extremely high GL and will raise your blood sugar and contribute to belly weight gain very quickly, so substitute with dried cherries or berries

Helpful Tip:  Alternately, do not cook, but place in fridge overnight.  Cut out a peace of greaseproof paper and cardboard on top, and place weights (like tinned food) on top.  If you do the fridge bars, add 150g butter at the stage that you warm the treacle.

INGREDIENTS:

  • 20 g dried cherries 20g dried blueberries
  • 10g dried cranberries 45g whole rolled porridge oats
  • 10 g desiccated coconut 11 g almonds
  • 3 g sunflower seeds 4g pumpkin seeds
  • 4g ground flax seed 4g sesame seed
  • 6 ml olive oil 0.5ml water
  • 32.5g xylitol 1 tbsp molasses (g)
  • 1 tsp mixed spices 1 tsp cinnamon
  • 6g coconut oil (melted)

METHOD:

  1. Chop the dried fruit so that the sugar in them can create ‘stickiness’ that binds the bars when cooked.
  2. Place dried fruit in pan with water and heat gently for about 5 minutes until softened.
  3. Add xylitol and molasses.
  4. Place the nuts and seeds in a food processor.
  5. When broken up put into bowl.
  6. Put dried fruit in food processor and whiz to a paste.
  7. Add fruit to nuts.
  8. Add oats and remaining ingredients and mix.
  9. Press mixture into a lined Swiss roll tin and smooth with the back of a wet spoon.
  10. If you can’t press easily as mixture does not hold together, then add 1 tablespoon water.
  11. Bake in moderate oven for about 20-30 minutes.
  12. When cool, cut into equal portions as ‘bars’.

ENJOY!

 

Quality Fibre Guacamole with crudités, Almonds & Brazil nuts

Easy Peasy and takes approximately 15 minutes to make and serves 6)

Body System/s & Therapeutic Support: Detox, Digestion, circulation, Pain relief, anti-inflammatory, Eyesight, , Immunity, improved Metabolism, Blood sugar balance

Health Tip: Avocado is an excellent source of both quality protein and fat, which improves metabolism and helps you feel satisfied, so that you do not overeat.  This all helps to lose weight 

Helpful Tip: If you’re not serving the guacamole straight away, place an avocado stone in the middle of it, which should stop the flesh browning for an hour or two.

INGREDIENTS:

Guacamole:

  • 3/4 of a large, ripe avocado/2 small
  • 1 garlic clove, crushed to a purée with a little salt
  • 205g green/red lentils
  • 10g cayenne pepper
  • 10g chopped coriander
  • 7g turmeric
  • Half red onion
  • half teaspoon Swiss Bouillon
  • 3 tbsp lime juice (2-3 limes)

CRUDITES and NUTS:

  • Carrot (cut into sticks (1 carrot makes 8 sticks)
  • Red pepper (cut into sticks (1 pepper makes 8 sticks)
  • yellow pepper (1 pepper makes 8 sticks)
  • almond nuts
  • Hazelnuts

METHOD:

  1. Halve the avocados and remove the stone.
  2. Roughly chop the avocado flesh, then place it in a large bowl. Add the lentils cayenne pepper, lime juice, coriander and garlic purée (notice the absence of oil here).
  3. Mash the INGREDIENTS: together lightly. Your aim is to blend them without losing the texture of the avocado. Heap the mixture into a serving dish.
  4. Serve1 heaped tablespoon of guacamole with 2 strips of each crudités and nuts on a plate.

ENJOY!

 

Devilled Egg with a Difference

Easy Peasy and takes approximately 15 minutes to make and serves 6)

Body System/s & Therapeutic Support:  Repair & Recovery, Detox, Digestion, circulation, Stress relief, Natural tranquilizer, Pain relief, anti-inflammatory, Immunity, improved Metabolism, Blood sugar balance

Health Tip: Eggs help to manage the stress hormone cortisol when you are anxious or upset.  It is an old myth that eggs raise cholesterol, which is the raw material for cortisol, and so cholesterol is raised when you are stressed …not when you eat eggs! Quality free range eggs therefore actually help to reduce cholesterol!

Helpful Tip: Two eggs per day have shown to be very supportive for those wishing to get pregnant if they have a history of being stressed.

INGREDIENTS:

  • 3 Whole eggs
  • 1/2 tsp paprika
  • 1 tsp turmeric
  • 1/4 tsp cayenne pepper
  • Swiss Marigold Bouillon
  • Plain Goat’s yoghurt
  • Chopped coriander
  • Baby gem Lettuce
  • Cherry Tomatoes
  • 1 tsp Dried parsley

METHOD:

  1. Hard Boil the eggs and place in cold water. When cold, crack and shell them without breaking the white flesh.
  2. Chop eggs in half and very carefully remove the all the yellow yolks, leaving the whites well in tact.
  3. Place all yolks in a bowl and mash them up well with a fork.
  4. Add paprika, turmeric, cayenne pepper and bouillon to the yolk mixture and mix well.
  5. Mix in the yoghurt until the yolks are a creamy well blended mixture
  6. Spoon a generous helping of the yolk mixture back into the egg white ‘containers’ and sprinkle with coriander.
  7. Halve each cherry tomato.
  8. Serve half an egg in 1 lettuce leaf per person, with 2 halves of cherry tomatoes, on a small side plate.
  9. Garnish each plate with dried parsley.

ENJOY!

 

Apple and nuts

Easy Peasy and takes approximately 20 minutes to make and serves 6)

Body System/s & Therapeutic Support: Repair & Recovery, Digestion, Relaxation, Immunity, improved Metabolism, Blood sugar balance

Health Tip: Fructose does not switch on ‘satiety’ (switch off hunger) so will keep you craving more food (usually carbs!) not long after you have finished the apple!

Helpful Tip: Notice that you are still hungry after eating your apples? (or any fructose fruit) with nuts or seeds as fat and protein switch off hunger

INGREDIENTS:

  • Preparation Time: 10 minutes
  • 3x Green apples
  • 60g Almonds (10g (about 5 nuts/head)
  • 60g Hazelnuts (5g (about 5 nuts/head)
  • Drizzle Tamari Sauce

METHOD:

  1. Core and Halve each green apple.
  2. Toast nuts in oven or frying pan.
  3. Drizzle a little Tamari sauce over the nuts while still hot and serve a few nuts on each plate (see portions) with half and apple.

ENJOY!

 

Dark chocolate and nuts/ pumpkin seeds

Easy Peasy and takes approximately 15 minutes to make and serves 6)

Body System/s & Therapeutic Support: Repair & Recovery, Digestion, Relaxation, Mood enhancing (‘happy’ molecule in dark chocolate), Immunity, Blood sugar balance

Health Tip: Dark chocolate is an excellent antioxidant immune supporter, and has loads of the relaxing mineral magnesium, and a mood-enhancing molecule (PEA) that we rather cutely name ‘The Molecule of L-O-V-E’

Helpful Tip:  If you crave chocolate and eat the whole bar, it could be a magnesium deficiency.  Try coating the pumpkin seeds instead.  If the craving goes away, it was probably your body asking for more magnesium.  

INGREDIENTS:

  • 60 g nuts per person

OR

  • 60 g pumpkin seeds per person
  • 90 g dark chocolate person

METHOD:

  1. Approx 5 almonds per person.
  2. Toast nuts/seeds lightly in the oven before serving.
  3. Melt the chocolate and add halved/chopped nuts or seeds (or both) to the melted chocolate.
  4. Allow chocolate to set, and cut into equal portions.

ENJOY!

 

Breakfast

Creamy Water-based Power Oats Porridge


Easy Peasy and takes approximately 10 minutes to make and serves 6)

Body System/s & Therapeutic Support:  Digestion, Relaxation, Mood Immunity, improved Metabolism, Blood sugar balance

Health Tip: Use whole rolled jumbo oats for best nutrition.  Oat So Simple is refined and does not keep your blood sugar stable.

Helpful Tip:  Oats do not really need to cook…they simply need to rest in hot water to ‘thicken’.  You could take them to work, pop them in a mug, pour over the hot water and leave to stand.  

INGREDIENTS:

  • 200g jumbo oats
  • 3 pints COLD Water
  • 1 tsp cinnamon
  • 3 apples
  • 2 tsp Maple syrup
  • 2 tbsp flax seeds
  • 1 tbsp sunflower seeds
  • Add Prunes to the porridge
  • 1 tbsp pumpkin seeds
  • 120g Organic Oatly Oat milk for those who wish to add milk

METHOD:

  1. Place COLD water in a saucepan – double the quantity (i.e. 2:1 ratio) to oats
  2. Place on the stove on the LOWEST POSSIBLE heat setting, on the SMALLEST possible ring
  3. Now add the oats and cinnamon to the cold water
  4. Leave to heat up and simmer for about 5 minutes.
  5. Leave for a further approximately 5 minutes until creamy and thick and stir in the syrup
  6. Stew the apples to form compote to add to the top of each bowl of oats porridge
  7. Sprinkle the ground mixed seeds and mix JUST before serving.
  8. PLEASE do not forget the seeds as this is an important therapeutic part for protein and oils.

ENJOY!

 

Scrambled Egg with Tomato and coriander

Easy Peasy and takes approximately 20 minutes to make and serves 6)

Body System/s & Therapeutic Support: Repair & Recovery, Detox, Digestion, circulation, Relaxation, Stress, Mood, Natural tranquilizer, Pain relief, anti-inflammatory, Brain, Immunity, improved Metabolism, Blood sugar balance

Health Tip: Always add turmeric and Himalayan Crystal Salt to eggs when beating, to optimize nutritional value.  The salt is full of minerals, and the turmeric is power packed with anti inflammatory, liver supporting and immune stabilizing therapy!

Helpful Tip:  This can easily be turned into an ‘open omelette’ by leaving it to solidify on the cooker for 2-3 minutes, and then popping it under the grill for another 2 minutes.

INGREDIENTS:

  • Eggs (free range) x5
  • 5g Coconut oil
  • 5g Black pepper
  • 2g Chilli flakes
  • 60ml Oatly Oat Milk (10 ml per person)
  • 2g turmeric
  • 100 g coriander leaves
  • 3 x Fresh Tomatoes Halved
  • 10ml Tamari sauce
  • 2 teaspoon Swiss Marigold Bouillon
  • Gram bread (See recipe in this book)

METHOD:

  1. Beat eggs, milk, and powdered spices, and bouillon together.
  2. Put coconut oil into pan and add the egg mixture Stir lightly.
  3. In a baking tray, roast tomatoes and Tamari sauce and add two thirds of the coriander leaves.
  4. Serve the scrambled egg on half a slice of gram bread.
  5. Serve the tomato next to the egg on bread.
  6. Garnish the egg with shredded coriander leaves.

ENJOY!

 

Granola with Low GL Fruits

Challenge Yourself!

Takes approximately 25 minutes to make and serves 6

Body System/s & Therapeutic Support:  Digestion, Repair and Recovery, Immunity, Blood sugar balance, Stress Management

Health Tip: Molasses is packed with iron and B vitamins to support energy levels, hair health and stress levels.  Make sure your stomach acid is sufficient, to support assimilation.

Helpful Tip:  Dried cherries taste like raisins, and have a much lower glycaemic load than raisins, so your blood sugars remain stable.

INGREDIENTS:

  • 1 1/2 tbsp molasses (black treacle)
  • 2 tbsp  syrup
  • 30 g sunflower seeds
  • 30 g pumpkin seeds
  • 30 g sesame seeds
  • 200g raw oats
  • 50g dried cherries
  • 75g dried cranberries
  • 2 teaspoons cinnamon
  • Dash of vanilla
  • Dried coconut
  • 600 ml Oatly Milk

METHOD:

  1. In a small bowl, stir together  syrup and molasses.
  2. Roughly chop the dried berries and cherries, to release the sugars.
  3. Pour this mixture over the dry ingredients and vanilla and toss together.
  4. Spread onto a baking tray and bake for about 15 minutes or until golden brown, stirring occasionally so the mixture browns evenly.  Be careful not to burn it.
  5. Serve with oat milk.

ENJOY!

 

Soups

Turkey & Bean Soup with Oat Cakes

You Can Do It!

Takes approximately 50 minutes to make and serves 6)

Body System/s & Therapeutic Support: Repair & Recovery, Detox, Digestion, circulation, Relaxation, Mood (anti-depression), Thyroid, Pain relief, anti-inflammatory, Immunity, improved Metabolism, Blood sugar balance

Health Tip: When you combine turkey with pulses, beans or green garden peas, the nutrients combine to make serotonin…the ‘happy’ brain chemical ! 

Helpful Tip: Any sauce or soup can be thickened by adding one or two handfuls of lentils, which reduce down to a ‘Dahl’ type consistency, and adds folic acid and protein to REALLY bump up the therapy!


INGREDIENTS:

  • Water
  • 4 bay leaves
  • 1 unpeeled red onion, chopped (keep skins whole)
  • 3 cloves garlic, chopped
  • 320g can chick peas (drained)
  • 410g tinned Lentils
  • 2 small carrot, diced
  • 2 sprigs fresh Thyme
  • 160g Turkey pieces-debone quantity
  • Dash of ground turmeric*
  • Quarter teaspoon of ground cinnamon*
  • Dash of ground cloves*
  • Dash of ground cayenne pepper*
  • 3.5 teaspoons Swiss Marigold Bouillon
  • 6ml Extra Virgin Olive/ coconut Oil (add afterwards – just before serving
  • 2.5g Kombu Seaweed (or any Seaweed e.g. kelp, nori, wakame, etc)
  • 60g uncooked brown basmati rice
  • 120g Ground Seeds (pumpkin, sesame, sunflower)
  • 12g Coriander
  • 12 Oat Cakes
  • 80g plum tomatoes

METHOD:

  1. In a large saucepan over a medium heat, bring the water, turkey and thigh bone and onions to boil.
  2. Add bay leaf and thyme. Add the lentils and beans and finely cut Seaweed (use a pair of scissors) ,
  3. Add the rice, carrots, seeds, fenugreek, bay leaves, garlic, plum tomatoes, cinnamon, cayenne, cloves and turmeric.
  4. Bring to a simmer.
  5. Cover and cook for 30 minutes, or until the onions are very tender.
  6. Remove the onion pieces with a slotted spoon; peel off and discard the skins.
  7. Lightly mash the onions with a fork and return them to the saucepan.
  8. Remove and discard the bay leaves.
  9. Blend very well
  10. Stir in the olive oil/coconut oil just before serving or pouring into the flasks – do not cook the oil please
  11. Sprinkle the ground seeds on top of each serving and lightly stir into soup – this can be added and stirred in just before pouring into the flasks
  12. Serve while hot with 2 oat cakes per person
  13. Any additional non-starchy Low GL vegetables (e.g. leeks, can be added for variety and nutrients)

VEGETARIAN OPTION:

  • 125g Butter Beans
  • Replace the turkey with butter beans

ENJOY!

 

Salmon and Seaweed ‘Thyroid’ Soup

You Can Do It!

Takes approximately 30 minutes to make and serves 6)

Body System/s & Therapeutic Support: Repair & Recovery, Detox, Digestion, Relaxation, circulation, Relaxation, Mood, Memory, Thyroid, Pain relief, anti-inflammatory, Hormones, Immunity, improved Metabolism, Blood sugar balance

Health Tip: Seaweed is a power house of minerals and we have even seen hair growth on balding men!  The iodine supports thyroid hormone conversion and immunity.

Helpful Tip:  Finely cut seaweed into any sauce or any dish that requires liquid, like soup or stew.  It takes up the water quickly and becomes gelatinous and easy to disguise the flavour.  Mary-Lou uses it wherever she may use green leafy vegetables.

INGREDIENTS:

  • 200g can wild pink salmon (418g)
  • 2.75g Yutaka Nori Seaweed (2.75g – quarter of a packet)
  • 125g bag of Baby leaf spinach
  • 1 stalks of celery
  • 2 cloves Garlic
  • 1 x Red Onion
  • Half teaspoon of dried Thyme
  • 1 tablespoon chopped fresh Coriander leaves
  • 3 teaspoons Swiss Marigold Bouillon (season to taste)
  • 3 big pinches of Cayenne Pepper to taste
  • Quarter of a teaspoon of turmeric
  • Quarter of a teaspoon Black Pepper to taste
  • Coconut oil (1 tablespoon – 15 ml)
  • Sprinkle ground seeds for additional therapeutic benefits)
  • One and a half pints of filtered water

METHOD:

  1. Put coconut oil in the pot
  2. Add chopped onions, garlic and ginger to oil and fry lightly
  3. Add the thyme
  4. Add the fish and celery to this fried mixture and cook for about 5 minutes
  5. Add cayenne, turmeric and black pepper
  6. Add water and bouillon
  7. Now add spinach and seaweed
  8. Bring to the boil, then turn down the heat
  9. Simmer for 10 – 15 minutes and SERVE

ENJOY!

 

Beetroot, Fennel and Ginger Soup

You Can Do it!

Takes approximately 20 minutes to make and serves 4)

Body System/s & Therapeutic Support:  Liver, Detox, heart, circulation, digestion, immunity

Health Tip: Beetroot is particularly good for the liver, and with this combination, supports the other ‘cleaning’ organs as well.

Helpful Tip:  This soup is delicious served chilled, or hot.

Beetroot provides a rich source of carbohydrates & protein. It is also a great source of an astonishing range of vitamins and minerals

INGREDIENTS:

  • 1 portion Kallo organic stock cube (wheat free) make up to 750ml with hot water
  • 1/4 quantity cabbage, head (Savoy), chopped
  • 225 g beetroot, uncooked, peeled and chopped
  • 1/2 medium portion fennel, bulb, trimmed and chopped
  • 1 clove garlic, crushed
  • 1 teaspoon grated ginger root, finely chopped
  • A quarter teaspoon turmeric
  • 1/4 teaspoon lemon juice, fresh
  • 1/4 teaspoon salt, and black pepper, freshly ground

METHOD:

  1. Pour stock into a large saucepan and add cabbage, beetroot, fennel, garlic and ginger.
  2. Bring up to the boil.
  3. Reduce heat and simmer, covered, until beetroot is tender, about 15 minutes.
  4. Remove from heat and allow it to cool slightly.
  5. Transfer mixture to a blender or food processor and puree for 15-20 seconds, working in batches if necessary to prevent soup from overflowing.
  6. Pour soup into large bowl if serving chilled, or return to saucepan for reheating.
  7. Season with lemon juice, salt and pepper.

ENJOY!

 

Kale, spinach and sweet potato soup

You Can Do It!

Takes approximately 30 minutes to make and serves 8)

Body System/s & Therapeutic Support: Detox, Digestion, circulation, Relaxation, Immunity, Eyesight, improved Metabolism

Health Tip: Kale is a particularly helpful food for eyesight, especially when you combine it with the other ‘eye-sight food’ red peppers!

Helpful Tip:  Pop a sheet of shredded Nori seaweed into this soup to bump up the mineral value for hair skin and nails and thyroid health.

INGREDIENTS:

  • 1 x Sweet Potato
  • Green Lentils
  • Half a bag of Curly Kale
  • Half a bag of Spinach leaves
  • 3 cloves Garlic
  • 1 x Red Onion
  • 1 Red Pepper (including the seeds)
  • Plain Goat’s Yoghurt
  • Dried Thyme or 2 sprigs of fresh thyme
  • Chopped fresh Coriander
  • Fresh Mint
  • Pinch of Cayenne Pepper to taste
  • Pinch of Black Pepper to taste
  • Coconut oil (1 teaspoon)
  • 2 and 3/4 cups water
  • 1/2 to 1 teaspoon Swiss Marigold Bouillon
  • 1 tablespoon Extra Virgin Olive oil
  • Ground seeds (sesame, flax, pumpkin, sunflower seeds)

METHOD:

  1. Peel and chop the sweet potato. Cook in enough water to just cover the sweet potatoes
  2. When soft, drain sweet potato water into a separate container for later use in this soup.
  3. Sauté the lentils, and red onion in one teaspoon of coconut oil, then add the kale and spinach and sweat down. Now add the thyme while cooking
  4. Add this mix to the blender
  5. Add sweet potato water to the blender (or 2-3 cups filtered water)
  6. Add the garlic
  7. Add the chopped red pepper, seeds included (Remove the stalk)
  8. Add the cooked sweet potato
  9. Add the whole pumpkin seeds
  10. HIT THE BUTTON! Blend it all well.
  11. Pour the blended mixture back into the pot and add the Bouillon, cayenne and black pepper and Yoghurt
  12. Add more water if you feel this soup is too thick
  13. Add the chopped coriander
  14. Simmer for 5 – 10 minutes
  15. Stir in the Extra Virgin Olive oil at end only just before serving- do not cook!
  16. Sprinkle ground seeds after serving

ENJOY!

 

Pea and Mint Soup (and smoked salmon optional)

You Can Do it!

Takes approximately 20 minutes to make and serves 6

Body System/s & Therapeutic Support: Relaxation; Brain, Heart, Liver (with salmon: mood, concentration, hormones, anti inflammatory, blood flow)

Health Tip: Add some smoked salmon to get a savoury smoky flavour that enhances the omega 3 therapy value

Helpful Tip:  Make double quantities and freeze for future quick meals


INGREDIENTS:

  • 300g frozen peas
  • 1 onion
  • Quarter teaspoon Turmeric
  • 1 stick of celery
  • 1 small bunch mint
  • 1 tsp olive oil
  • 500 ml water

METHOD:

  1. Finely chop the onions and celery.
  2. Finely sauté both in the olive oil on a low heat until soft, then add the water.
  3. Slowly bring to the boil and add frozen peas.
  4. Add a pinch of high quality salt and cracked black pepper to taste.
  5. Once the peas are cooked simmer on a low heat for 5 minutes.
  6. Allow to cool for 10 minutes and blend well with the mint.

ENJOY!

 

Pumpkin, Ginger and Apple Soup

You Can Do It!

Takes approximately 20 minutes to make and serves 4

Body System/s & Therapeutic Support: Digestion, Circulation, Heart, Liver, Immunity, Anti Inflammatory, Repair and Recovery

Health Tip: Black pepper improves digestion by up to 4 times!  Use it in as many dishes as you can without overpowering the flavour…even a pinch adds therapy value   Sprinkling the seeds on afterwards adds fat and protein, and switches on satiety (fullness)

Helpful Tip: Instead of just drizzling the Oatly cream, stir in enough to represent your ‘fat fingers’ guide (See ‘Portion Management Guide’ in this book) to increase your metabolism. For a sweet difference, use coconut cream instead.

INGREDIENTS:

  • 1 tablespoon of olive oil
  • 1 medium onion(s), chopped
  • 1 medium apple(s), chopped
  • 1 small carrot(s), chopped
  • 2 teaspoon grated ginger root, fresh
  • 450 g pumpkin, deseeded and chopped
  • 2 portion stock cube, (wheat free) made up with 850ml of hot water
  • 1/4 teaspoon spice, either allspice or nutmeg
  • 1/4 teaspoon turmeric
  • 1/8th of a teaspoon (pinch) of cayenne pepper
  • 1 pinch salt, and freshly ground black pepper
  • 1 teaspoon parsley or coriander, chopped, to garnish
  • 4 tablespoons of ground mixed seeds
  • 1 drizzle of Oatly Cream for garnish

METHOD:

  1. Heat the oil in a large saucepan and sauté the onion, apple and carrot for 3 – 4 minutes, until softened.
  2. Add the ginger and stir well.
  3. Add the pumpkin and stock to the saucepan.
  4. Bring to the boil, and then simmer gently without a lid for 20 minutes, until the vegetables are tender.
  5. Transfer the soup to a blender or food processor and blend for 15 seconds, or until smooth.
  6. Return to the saucepan, reheat and season to taste with allspice or nutmeg, salt and pepper.
  7. To serve, drizzle a spiral of Oatly cream and sprinkle with a tablespoon of the ground seeds per person, and chopped fresh herbs to garnish.

This recipe is also great out of season by replacing Pumpkin with Butternut Squash.

ENJOY!

 

Spicy Lentil and Tomato Soup

You Can Do it!

Takes approximately 20 minutes to make and serves 4

Body System/s & Therapeutic Support:  Brain, Heart, Digestion, Liver, Circulation.

Health Tip: Tomatoes are high in immune supportive antioxidants like lycopene, which is known to help prevent heart disease and cancers.

Helpful Tip: A hand held blender can do the job as effectively as an upright jug blender.  Use a fairly deep bowl or pot to blend it in.


INGREDIENTS:

  • 70g red lentils
  • 2 sliced onions
  • 1 chopped carrot
  • Celery trimmings from celery sticks
  • 2 chopped cloves of garlic
  • 1 tsp caraway seeds
  • 1 tsp ground cumin
  • Half teaspoon turmeric
  • Quarter teaspoon cayenne pepper (or less according to taste)
  • 500g tinned tomatoes
  • 1 tbsp tomato puree
  • 2 tbsp vegetable oil
  • 1 litre water/stock
  • Fresh coriander for garnish

METHOD:

  1. Sweat onions, carrots, celery & garlic in the vegetable oil until lightly coloured.
  2. Pop the caraway seeds & cumin, tinned tomatoes into a blender & puree.
  3. Now pour in the liquid.
  4. Place in a saucepan and add the lentils.
  5. Simmer gently for approximately 1 hour, until the lentils are cooked and resemble a ‘Dahl’
  6. Blend or sieve the mixture, season & set aside until required.
  7. Finely shred the fresh coriander leaves and add at the last moment before serving into warmed bowls.

ENJOY!

 

Spicy Tomato and Red Pepper Soup

You Can Do it!

Takes approximately 1 hour and 15 minutes to make and serves 6)

Body System/s & Therapeutic Support:  Detox, Digestion, circulation, Pain relief, anti-inflammatory, Eyesight, Immunity, improved Metabolism, Blood sugar balance

Health Tip: Using processed or pureed tomatoes as opposed to fresh, significantly increases the antioxidants (lycopene for improved memory and new brain cells) released from the tomato.

Helpful Tip: Cook the red onion WITH THE SKIN STILL ON, and remove before blending as this increases the liver, immune and brain supporting antioxidant quercitin.

INGREDIENTS:

  • 225 ml pasatta                          
  • 75 ml Oatly oat milk
  • 1 red onion
  • Chopped fresh Coriander (2 tablespoons)
  • Three quarter red pepper   
  • Quarter red chilli flakes (half a flat teaspoon – 0.25ml)
  • 1 tsp paprika
  • Swiss Bouillon
  • 1 tsp turmeric
  • 1 tsp coconut oil
  • 6 tablespoons Full fat plain Goat’s yogurt
  • Parsley or mint leaves for garnishing
  • Water (half cup)

METHOD:

  1. Sauté pepper, chilli, celery and onion in the coconut oil
  2. Add tomato passata, oat milk and paprika
  3. Add bouillon to the water to make stock
  4. Add stock to the mix
  5. Simmer for about 15 minutes
  6. Blend well and serve with a swirl of goat’s yogurt and a sprinkle of parsley or mint leaves

ENJOY!

 

Spinach, Lentil and Turkey Rasher Soup

You Can Do it!

Takes approximately 45 minutes to make and serves 8

Body System/s & Therapeutic Support: Mood (antidepressant); Repair and Recovery; Immunity; Circulation, Digestion; Liver; Improved metabolism, Blood sugar Balance

Health Tip: When you combine turkey with pulses, beans or green garden peas, the nutrients combine to make serotonin…the ‘happy’ brain chemical ! 

Helpful Tip: Add seaweed instead of spinach for that ‘extra’ whack of therapy.  The iodine and minerals and iron help thyroid and energy and hair, skin and nails.  You will have more energy to go out and strut your beautiful stuff! 


INGREDIENTS:

  • 500g fresh spinach
  • 250g Puy lentils (tinned)
  • 8 slices of turkey rashers (bacon style in bacon section of supermarket)
  • 2 onions, peeled
  • 1 leek, peeled and finely sliced.
  • 1 carrot peeled and trimmed
  • 4 stalks of celery
  • 4 garlic cloves
  • 2 tablespoons extra virgin coconut oil
  • Kallo vegetable or chicken stock cubes or Swiss Marigold Bouillon (to make 2 litres of vegetable stock)
  • 1 teaspoon turmeric
  • 1 teaspoon paprika
  • Salt and pepper

METHOD:

  1. Finely chop the onion, carrot, celery and garlic.
  2. In a thick-bottomed saucepan heat the oil and fry the vegetables until soft.
  3. Add the lentils and stock and simmer for about 15-20 minutes, until the lentils are soft.
  4. Drain the lentils and reserve the stock to one side.
  5. Blend the lentils and vegetables together and return to the saucepan, and season with the salt and pepper and spices.
  6. Blanch the spinach briefly in boiling salted water then drain and pulse-chop in a food processor.
  7. Stir into the lentils and vegetable mix.
  8. Return enough stock to the pan make the soup a thick consistency (to individual taste).
  9. Reheat until hot.
  10. Grill the turkey rashers until well cooked, and chop into crouton-sized pieces and serve over the soup.

ENJOY!

 

Vegetarian option

  1. Leave out the Turkey rashers and garnish with 8 tablespoons of ground seeds

ENJOY!

 

LIVER SUPPORTING, ANTI INFLAMMATORY, PAIN KILLER BILTONG!

MAIN BENEFITS

This excellent recipe offers a multitude of outstanding therapeutic supports, namely Pain killing and anti inflammatory properties, metabolism, brain chemistry,, liver and detoxification, energy, iron levels (anaemia), wound healing, building muscle, to name but a few.

INGREDIENTS AND THEIR THERAPEUTIC BENEFITS

  • About 1 to 1.5kg organic sirloin roast joint (Not a joint on the bone)
    • This makes around 6 to 10 hanging sliced portions of biltong)
      • Quality protein is essential and supports metabolism, energy, brain health and so much more
      • Animal protein like meat is packed with B vitamins and iron for energy, anaemia,  and other critical body functions
  • Turmeric
    • Liver support, antioxidant, anti inflammatory, pain killer, improves production of fibrillin (connective tissue), immunity, digestion, blood sugar balance, weight management, anti-cancer (anti carcinogen)
  • Black pepper
    • Improves digestion and assimilation of nutrients by up to 4 times
    • Supports the better assimilation of turmeric
  • Coriander seeds
    • Helps remove heavy metals, liver support, Detoxification and various other excellent benefits
  • Cumin Seeds
    • Digestion, immunity
  • Himalayan crystal salt (coarse)
    • Supports adrenal glands, blood pressure.
    • High in minerals like relaxing magnesium, and other minerals, which all help to improve bone density, alkalises the blood, stabilises sodium levels in the body.
    • This salt does not increase blood pressure
  • Organic apple-cider vinegar with the mother (in a spray bottle)
    • Alkalises the body, blood sugar support, assimilation of nutrients – digestive health (enzymes, probiotics, stabilises low stomach acid)

METHOD

  1. Slice the beef roast into fillet steak size slices.
  2. Always cut along the grain of the meat, not against the grain, as thick as you would like it to be. The thicker the slices, the wetter the biltong will be. The thinner the slices, the dryer the biltong will be:
  3. Around 1cm is a reasonable thickness for wetter biltong after about 5 days of hanging.
  4. Half a cm is good for dryer biltong after 3 days.
  5. Sprinkle the coarse salt on a plate and coat each side of the meat slices with coarse salt, by laying the first slice in the layer of coarse salt on the plate. Then turn it over and ciat the other side. Transfer the salted slice to a glass (Not plastic!) bowl.
  6. Keep topping up the salt on the plate, and repeat the process till all the slices of meat are coated with the salt crystals on both sides of each slice.
  7. Pack each of the slices on top of each other in a pile, in the glass bowl.
  8. Cover the bowl with a clean kitchen tea towel and place in the fridge for 40 minutes MAXIMUM.
    • Do not leave the salted meat for longer than 40 minutes.
    • If you do this your biltong will be way too salty!
  9. Now make up your spice mix:
    • For the anti inflammatory biltong spice combine the following quantities in a grinder:
      • Turmeric – 25%
      • Coriander seeds – 25%
      • Cumin Seeds – 25%
    • Now add the following quantities to the above spice mix:
      • Black pepper – 15%
      • Coarse Himalayan crystal salt – 10%
    • Shake the bottle very well and replace the grinder cap.
  10. After 30 minutes remove the salted meat from the fridge. It should be sitting in a pool of red liquid as the salt draws the fluid from the meat.
  11. DO NOT rinse the meat under water.
  12. Simply dust ALL the salt crystals off with your hand until they are no salt crystals left on the meat slices.
  13. You should notice that the meat feels slightly ‘tough’ to handle, now that it has less fluid.
  14. Lay each dusted off slice of meat flat onto a clean plate or chopping board.
  15. Shake the grinder with the mixed spices well, and liberally coat each side of the slices of meat.
  16. Once you have finished coating each slice, insert a hook into one end of each slice of meat.
  17. Hold each hook and lightly spray the apple cider vinegar evenly, to coat each side of the meat slices.
  18. Now hang each hooked slice in your dehydrator (I have the King’s Dehydrator)
  19. Leave the biltong slices hanging in the dehydrator for anywhere between 3 days to a week.
  20. This amount of time is sufficient to dry the meat to your liking.
    • Thinner slices should be ready (and quite dry) after 3 days, whereas if the meat is thickly sliced then after 3 days it will still be very wet. Around 5 days yields slightly wetter biltong on a thicker cut.
  21. You can now remove your biltong and slice up, or cut into small pieces, depending on the sizes you prefer to eat.
  22. The large slices can be stored in an airtight container in the fridge for up to 2 weeks.

 ENJOY! 

 

WEIGHT LOSS COCONUT ICE FUDGE and COCONUT FUDGE ICE CREAM!!!

MAIN BENEFITS

This delicious Fudge like coconut ice not only supports pain and enhances energy, but helps the body to make Fibrillin (connective tissue) for those with conditions like Marfan Syndrome (a genetic connective tissue mutation) but this delicious treat actually tastes like Bounty chocolate!

Therapeutic properties are:

  • Anti-inflammatory
  • Pain killing
  • Immune supporting
  • Heart supporting
  • Energy enhancing
  • Blood sugar balancing
  • Metabolism enhancing
  • Memory supporting (including Alzheimer’s and Dementia)

INGREDIENTS AND THEIR THERAPEUTIC BENEFITS

  • About 200g of Organic, unfiltered, cold pressed virgin coconut oil
    1. Metabolism
    2. Energy
    3. Memory
    4. Thyroid support
    5. Cardiovascular,
    6. Weight management
  • About 3-5 tablespoons of organic maple syrup (according to taste)
    1. Blood sugar balance
    2. Or variation: Black strap molasses or a mixture of both
      • If you replace the maple syrup with organic black strap molasses you get great iron (energy/anaemia) and B vitamins (energy, mood, focus, concentration, etc) too
  • About 1 teaspoon of organic Ceylon cinnamon powder
    1. Blood sugar balance
    2. Pain killer
    3. Immune support
    4. Anti inflammatory support
  • Half to one teaspoon of organic Turmeric powdee
    1. Blood sugar balance
    2. Pain killer
    3. Immune support
    4. Anti inflammatory support
    5. Liver support
    6. Digestive Support
    7. and too many more to mention here
  • Ice Cream Variation: Fresh Organic Double Cream (Cow’s Cheese and milk are to be avoided due to the protein content, but the cream and butter are mostly fat, which is scientifically shown to be supportive of your heath)
    1. Quality Saturated fat and omega 3 Essential Fatty acids
    2. Metabolism enhancing
      • Or vegan option: coconut cream
      • Therapeutic support similar to Cream, except

METHODS (THREE VARIATIONS)

1. ACADEMY OF WELLNESS’ ANTI INFLAMMATORY, PAIN KILLING, BLOOD SUGAR BALANCING, ENERGY ENHANCING FUDGE-LIKE COCONUT ICE!!!!

  1. Melt about 200g of organic coconut oil at room temperature
  2. Add about 3-5 tablespoons of organic maple syrup (according to taste)
  3. Add about 1 teaspoon of organic ceylon cinnamon powder (blood sugar balance/antioxidant)
  4. Add half to one teaspoon of organic turmeric (pain relief, anti inflammatory, liver support)
  5. Mix with a fork or whisk till well blended.
  6. Pop in fridge for about 20 minutes. It will separate again so mix with fork to turn it into a creamy blend.
  7. Now place in freezer. The above photo is after it came out of the freezer
  8. Remove from the freezer and cut into squares with a sharp knife and place in a container to keep in the freezer.
  9. Leave it in the freezer for about half an hour before slicing it with a knife (as above) as it was still soft enough.
  10. Then pop it back into the freezer for another half an hour, so that the squares become harder, in order to lift them out of the container and transfer the squares to a ramekin or other container 🙂

This consistency, after being frozen, is a bit more like the fudge ‘Scottish Tablet’ as it is a ‘grainy sort of texture. ..oh-so-Delish!

Cut up into small squares still gives you your ‘daily dose’ of awesome nutrients. ..that is if you CAN stop at just one square!!! 🙂

You can experiment, and spoon the creamy mixture in ice cube trays.

Tip for kids: at blend stage, add various food colourings and swirl it into the creamy mix. Then spoon into shaped ice cube trays.

2. HIGH ENERGY, IRON SUPPORTING COCONUT ICE FUDGE:

  • If you replace the Maple syrup with organic blackstrap molasses (or a 50/50 ratio of the two) this recipe additionally delivers iron and B vitamins.

3. HEALTHY COCONUT-ICE CREAM FUDGE:

  • Healthy ice cream? Absolutely, yes! Another variation on the coconut ice fudge.
  • This is another variation on the coconut-ice fudge with all the same therapeutic properties.
  • Simply mix about 10 tablespoons of organic fresh double cream into the fudge mixture, and beat with a fork to resemble the colour and consistency of Coffee icing sugar. (There is no coffee and no icing sugar)
  • Spoon the mixture into ice cream Lolly-holders, or ice cube trays, or simply spread into a square container, to spoon out when desired.
  • Then pop it in the freezer for about half an hour…it is not as cold as conventional ice cream, so it is much better for your internal organs 🙂
  • If you want to keep it vegan, please substitute the cream with coconut cream

 ENJOY! 

 

LIVER & IMMUNE SUPPORT VEG HOT POT!

MAIN BENEFITS

This excellent recipe offers a multitude of outstanding therapeutic supports, namely immunity and inflammation reduction, heart and circulation, Liver and Detoxification, Digestion (improves good gut bacteria), supports brain function, and eyesight.

INGREDIENTS AND THEIR THERAPEUTIC BENEFITS

  • 500ml to 1 litre quality filtered water

PULSES:

  • 250 grams of lentils
    • Protein for muscle repair; hormones, enzymes, blood sugar balance; brain chemistry – mood, memory
  • 250 grams of mixed beans (NO SOY – includes edamame beans)
    • See above

ROOT VEGETABLES:

  • 2 carrots
    • Beta-carotene – immunity, improves eyesight problems
  • 2 raw whole beetroot
    • Carotenoids – excellent liver and blood sugar support in addition to immunity
  • 4 new potatoes, halved
    • Contains alpha lipoic acid – antioxidant for immunity. Be cautious as too much carbohydrate can destabilise blood sugars
  • 3 small or 2 large sweet potatoes
    • Blood sugar balance

VEGETABLES:

  • 2 stalks of celery
    • Feeds good gut bacteria
  • Half a small red cabbage
    • Anti inflammatory, immunity, liver support
  • 1 small lettuce (not Ice berg)
    • Contains Co-enzyme Q10 – a powerful heart supporting nutrient
    • Co-enzyme Q10 is found all over the body and supports brain and cellular health
  • 250g (1 cup) of green garden peas
    • Folate for brain cells, anti-depressant, and general body function (heart, brain)
    • Folate is required for iron assimilation (useful with iron deficiency anaemia)
  • Half a head of broccoli
    • High in beneficial Sulforaphanes
    • Mental health, heart health, liver health
  • Half a head of cauliflower
    • Good source of Vitamin C
    • Immunity support
  • 250g Kale
    • Excellent source of vitamin A and eye supporting antioxidants (lutein)
    • Eyesight, sinuses, immunity
  • 10 Radishes
    • Gallbladder and liver support
  • 1 punnet of shiitake mushrooms (optional)
    • Immunity, digestion, anti Candida and much more besides
  • 1 yellow pepper, 1 red pepper, 1 green pepper
    • Immunity, eyesight
  • Half a punnet of Samphire (or 5 sheets of shredded nori (sushi)
    • Both the above are mild tasting seaweed
    • Seaweed is one of the richest sources of Iodine, iron, and other essential minerals
    • Thyroid health, anaemia, immunity, skin, brain, incontinence (weak bladder) etc
  • 1 Red Onion
    • Immunity, heart, brain, Feeds good gut bacteria
  • 6 to 10 cloves of garlic
    • Heart, circulation; detoxification; natural antibiotic, immunity; anti fungal; anti-parasitic (kills Candida and Worms etc)
  • 1 thumbnail of fresh ginger root (or 1 teaspoon ginger powder)
    • Ginger – Digestive system; anti-inflammatory; nausea

SPICES:

  • 1 teaspoon or more of turmeric powder
    • Liver support, antioxidant, anti inflammatory, pain killer, improves production of fibrillin (connective tissue), immunity, digestion, blood sugar balance, weight management, anti-cancer (anti carcinogen)
  • quarter to half a teaspoon of Black Pepper powder
    • Improves digestion and assimilation of nutrients by up to 4 times
    • Supports the better assimilation of turmeric
  • Pinch of cayenne pepper
    • Heart, Stroke prevention and recovery, blood pressure, antiseptic, anti inflammatory, circulation

HERBS:

  • 1 tablespoon of fenugreek
    • Body cleanser, immunity, antioxidant, anti inflammatory, liver support etc
  • 4 coriander leaves or a tablespoon of coriander seeds
    • Helps remove heavy metals, liver support, Detoxification and various other excellent benefits

OIL, SALT & STOCK:

  • Half to one teaspoon Himalayan Crystal Salt
    • Supports adrenal glands, blood pressure.
    • High in minerals like relaxing magnesium, and other minerals, which all help to improve bone density, alkalises the blood, stabilises sodium levels in the body.
    • This salt does not increase blood pressure
  • Half to one teaspoon Swiss Marigold Bouillon or other organic stock powder (or 2 cubes)
    • Excellent healthy alternative to table salt and poor quality stock powder and cubes, and gravy powders. It is full of minerals
  • 90 to 100ml Coconut Oil (approximately 5 heaped tablespoons)
    • Healthy Saturated fat that is not damaged when heated
    • Antiviral, improves metabolism, weight management, dementia/Alzheimer’s prevention and support

METHOD:

  1. Cut the sweet potatoes into large chunks and the potatoes into large cubes
  2. Cut the carrots and beetroot into cubes
  3. Chop the yellow, red and green peppers
  4. Chop the celery, garlic and onions
  5. Break apart the broccoli and cauliflower into florets
  6. Shred the lettuce, cabbage and kale
  7. Add all the above ingredients to your hot pot
  8. Add the Peas and Mushrooms and samphire (or shred the nori sheets)
  9. Add the Lentils and beans
  10. Add the Salt, stock and herbs and spices
  11. Pour the water over the entire hot pot, to cover the vegetable content.
    1. If you have a small hot pot (slow cooker) reduce the quantities of the bulky vegetables  above by removing the ingredients where you do not need the therapy -m this recipe is NOT an exact science and can be adjusted to taste and preference)
  12. Stir in the coconut oil
  13. Allow the Hot Pot to cook for around 2 – 3 hours on a moderate heat setting, until almost ready to serve.
    1. Stir the hot pot 2 or 3 times during the process.
    2. If you wish to let it cook overnight, or while you are at work, please put it on the lowest setting and ensure that you have enough water covering the vegetables.

 SERVE HOT, AND ENJOY THE GREAT HEALTH!!! 

 

Yoghurt & Blueberry juice Pancreas Support Drink

Benefits of Ingredients:

  • Yoghurt supports the digestion through the fermentation, which can help gut bacteria
  • Blueberries are low GL (Sugar load) which, along with Cinnamon, supports digestion and blood sugar and immunity
  • Nutmeg can be useful for the following:
    • Insomnia
      • nutmeg can produce drowsiness so it should be taken when you have a chance to relax or sleep
    • Anxiety and Improving concentration
    • Calming muscle spasms
    • Nausea and vomiting
    • Indigestion and Diarrhea
    • Joint pain and gout
    • Lowering blood pressure, Increasing circulation and Lowering cholesterol
    • Male infertility and impotence
    • Toothaches (nutmeg oil)

INGREDIENTS:

  • Plain yoghurt
  • Blueberries – half a tub (can use frozen berries and can use any other berries)
  • Cinnamon – 1 teaspoon
  • Nutmeg – grated – 1 teaspoon
  • Xylitol – 1 teaspoon or maple syrup

METHOD:

  1. Wash blueberries and place in juicer.  DO NOT EAT THE FIBRE (PULP) while on the pancreas programme please
  2. Place in the blender or a bowl and Add liberal amounts of yoghurt
  3. Combine the Cinnamon, xylitol (or a teaspoon of maple syprup) and nutmeg and sprinkle it over the yoghurt according to your taste
  4. Add the Pure Synergy powder (available at Natural Dispensary: http://naturaldispensary.co.uk/products/Pure_Synergy_The_Ultimate_Superfood_142g-6817-0.html )
  5. Blend or mix thoroughly.

 ENJOY!!! 

 

Very Healthy Vermicelli Alfredo

(Wheat and cow’s dairy free)

Benefits: Anti inflammatory, boosts metabolism, repair and recovery, mood/ hormonal balance, immunity, circulation, cardiovascular support

Time to PREP & COOK: 30 minutes

Ingredients:

Recipe makes 6 servings

  • 1 packet of dry sweet potato vermicelli noodles (available from Asian and Chinese stores
  • 125-200 grams goat’s butter
  • 500 ml thick 100% coconut milk,  or cream
  • ½ teaspoon Himalayan crystal salt or to taste
  • ½ teaspoon paprika
  • ¼ teaspoon cayenne pepper
  • ½ teaspoon turmeric
  • 1 dash garlic salt (optional)
  • 1 block Kallo vegetable stock cube
  • 1 250ml  cup grated hard goat’s cheese
  • 3 x 125 g soft goat’s cream cheese
  • 200g (finely sliced) button mushrooms (optional)

Method:

  1. Bring a large pot of lightly salted water to the boil.
  2. Add noodles and cook for 10 -15 minutes or until al dente; drain.
  3. In a large saucepan, pour the coconut milk/cream.
  4. Melt the goat’s butter into the milk/cream over low heat. Add salt and spices and stir.
  5. Stir in cheese over medium heat until melted; this will thicken the sauce.
  6. Add noodles to the sauce once all the cheeses is fully melted. Use enough of the pasta so that all of the sauce is used and the pasta is thoroughly coated. Serve immediately.

 ENJOY THE CREAMINESS!!!! 

 

Veggie Noodle Alfredo

(Wheat and cow’s dairy free)

Benefits: Anti inflammatory, boosts metabolism, repair and recovery, mood/ hormonal balance, immunity, circulation, cardiovascular support

Time to PREP & COOK: 30 minutes

Ingredients:

Recipe makes 6 servings

  • 1 packet of dry brown rice or buckwheat noodles (available from Asian and Chinese stores, or www.kingsoba.co.uk)
  • 125-200 grams goat’s butter
  • 500 ml thick 100% coconut milk, or cream
  • ½ teaspoon Himalayan crystal salt or to taste
  • ½ teaspoon paprika
  • ¼ teaspoon cayenne pepper
  • ½ teaspoon turmeric
  • 1 dash garlic salt (optional)
  • 1 block Kallo vegetable stock cube
  • 1 250ml cup grated hard goat’s cheese
  • 3 x 125 g soft goat’s cream cheese
  • 200g (finely sliced) button mushrooms (optional)

Method:

  1. Bring a large pot of lightly salted water to the boil. Add noodles and cook for 10 -15 minutes or until al dente; drain.
  2. In a large saucepan, pour the coconut milk/cream.
  3. Melt the goat’s butter into the milk/cream over low heat. Add salt and spices and stir.
  4. Stir in cheese over medium heat until melted; this will thicken the sauce.
  5. Add noodles to the sauce once all the cheeses is fully melted. Use enough of the pasta so that all of the sauce is used and the pasta is thoroughly coated. Serve immediately.

 ENJOY THE CREAMINESS!!!! 

 

Savoury Nut Balls with Spicy Tomato Sauce and rice

RECIPE SERVES: 6)

With this recipe please serve with any vegetables that you have left over, on Meat Ball day)

Ingredients:

  • 320g Ground nuts
  • 2 grated carrots
  • 60g tinned chopped tomatoes
  • 10g chopped parsley
  • 1 egg beaten
  • 1 garlic clove
  • Turmeric (half teaspoon)
  • Paprika (half teaspoon)
  • Salt and pepper
  • 2.5g mixed dried herbs
  • 1 teaspoon tomato paste
  • 5g paprika   
  • 2.5g ground coriander
  • 20g finely grated hard goats cheese (leave this and the egg out for vegans, and serve as savoury nut mince)

Sauce

  • 600g passata
  • 3 Fresh basil leaves
  • Salt and pepper to taste
  • Cayenne Pepper (half teaspoon)
  • 120g Brown Basmati Rice (20g/person)
  • 4g Coriander

VEGETARIAN OPTION:

  • 400g Green Lentils (1can)
  • 200g Almonds: Finely chopped
  • 200g Hazelnuts: Finely chopped

METHOD:

  1. Grate carrots
  2. Chop up parsley.
  3. Mix Ground nuts, grated carrots, tomato paste, parsley, turmeric, paprika, ground coriander, egg, garlic and seasonings well
  4. shape into fist balls. Two per client.
  5. Line a baking tray with baking paper and bake in hot oven for 20 mins.
  6. In a pot on the stove make up cooked tomato sauce using passata and fresh basil leaves.
  7. Simmer for 15 mins.
  8. Pour the sauce over the nutballs and bake in the oven for 15 mins.
  9. Sprinkle with grated goats cheese (except vegans) and return to oven for another 5 mins.
  10. Serve with brown rice, which cooks in water for about 30 minutes
  11. Garnish with fresh chopped parsley.

ENJOY!!

 

Quinoa and coconut porridge

Serves: 1 Preparation time:  approx. 5 minutes Cooking time:   15-20 minutes

Therapeutic Benefits:  Repair and recovery, stress and mood management, blood sugar balance, digestion, pancreas support, immunity, anti inflammatory, detox, improved metabolism.

Can be made the night before and reheat easily & quickly in morning (at home/work)

Ingredients :

  • Half a cup quinoa
  • 1 cup coconut milk
  • 1⁄4 teaspoon ground cinnamon
  • 1⁄16 teaspoon ground nutmeg
  • 1 large handful of fresh blueberries
  • 2 teaspoon organic desiccated coconut
  • 5 raw almonds
  • 5 raw walnuts
  • 1 small handful of pumpkin seeds (whole or ground)
  • 2 tbsp chia seeds
  • 2 tbsp linseeds
  • 1 teaspoon maple syrup (optional)

Method:

THE NIGHT BEFORE

  1. Heat the quinoa and coconut milk in a saucepan over a medium heat.
  2. Slowly bring to the boil, stirring continuously
  3. Add the cinnamon and nutmeg.
  4. Reduce heat and simmer for 15 minutes
  5. Cool, add coconut milk, almonds, walnuts, pumpkinseeds (if whole) & chia and linseeds, and refrigerate overnight.

IN THE MORNING:

  1. Remove from refrigerator, and take to work or place in bowl when ready to serve.
  2. Reheat quinoa soaked porridge by adding boiling water to the same level as the quinoa in the bowl, and let it stand for 5 minutes.
  3. Then add a little more coconut milk and drizzle with maple syrup if desired.
  4. Or very gently warm in a saucepan, stirring occasionally if at home.
  5. Add blueberries after heating.

ENJOY!!

 

Power Packed Health Omelette

Ingredients:

  • Free range organic eggs 2

Vegetables:

  • Asparagus 4 stalks
  • Red Onion half small
  • Half a punnet organic mushrooms
  • St Helen’s hard Goat’s cheese quarter block grated

Spices:

  • Ginger small thumb nail size
  • Garlic 1 clove
  • Turmeric Pinch
  • Swiss Marigold Bouillon Pinch

Oil:

  • Coconut oil 1 teaspoon

METHOD:

  1. Chop all the vegetable ingredients into fairly small pieces
  2. Put the teaspoon of coconut oil into the frying pan
  3. Add all chopped ingredients to the pan
  4. Fry for about 5 minutes on a low heat
  5. Add all the spices except the Bouillon
  6. Continue frying for further 5 – 8 minutes
  7. Beat the eggs and add a pinch of the Bouillon to the egg mixture
  8. Add the egg mixture to the pan
  9. Cook for about 3-5 minutes on a low heat (do not burn the bottom) until there is only a thin film of unset liquid on the top layer
  10. Liberally sprinkle the goat’s cheese into the liquid top layer
  11. Place under the grill (still in the pan) for about 2-3 minutes till the cheese is melted.   Make sure NOT to burn it

 Serve and ENJOY!!! 

 

Wheat-Free Pizza

Serves: 6

Ingredients:

  • 10g Dry Baking powder
  • 270g Gram flour – If you can’t get gram flour use a ‘Plain wheat free flour mix’ can be any combination of brown rice flour, buckwheat, coconut, rye, or gram flour.
  • 1.5g Swiss Marigold Bouillon
  • 2g of Italian seasoning
  • Water ½ cup
  • 7.5g Coconut oil (melted)

TOPPINGS for Pizza:

  • Coconut oil 1 tsp
  • 750g Tomato Passata
  • Red and yellow & orange peppers 1 of each colour
  • ½ Red onion
  • Rocket half a bag
  • Chilli flakes (to taste)
  • 180g St Helen’s Goat’s Cheese (hard) grated
  • 1 Baby gem lettuce
  • 3x Fresh Plum Tomatoes half per person
  • 190g Diced chicken (Chicken recipe)

If Vegan, then omit Goat’s cheese and chicken. Use Portobello mushroom instead.

Method:

For the Base and Toppings

  1. Mix dry ingredients, add water and oil and then stir until it forms a ball to a soft but not sticky ball.
  2. Roll out thinly on a floured surface. Place in a WELL-greased pizza pan (with coconut oil).
  3. Spread a thin layer of passata over the base.
  4. Layer the Rocket and caramelised tomatoes and onion (see recipe below)
  5. Squeeze the paste from the garlic clove and spread over the base.
  6. Liberally sprinkle 20g per person of grated cheese.
  7. Sprinkle the chilli flakes over the cheese to colour it and add some ZZZing! 🙂
  8. Bake at 200 C degrees for 15-25 minutes.
  9. Layer shredded cooked chicken on top.

For the caramelised tomatoes:

  1. Halve each plum tomato. Scrape out the seeds. Roughly chop fresh basil.
  2. Place tomato quarters and shredded chicken pieces in a greased roasting pan and drizzle with coconut oil.
  3. catter basil, add some fresh unpeeled garlic and peeled, eighth wedges of the onion and cover with baking paper.
  4. Place in oven at 160 C degrees for one hour until caramelised.
  5. Divide into 8 slices. Serve with a half of a plum tomato on a small gem lettuce leaf.

Enjoy!

 

Pastaless Lasagne (serves 6)

INGREDIENTS:

  • 1kg frozen spinach (defrost)
  • 1 large butternut squash
  • 150g hard goat’s cheese, grated

Sauce

  • 250g green lentils
  • 450ml Swiss Marigold Bouillon stock
  • 1 bay leaves
  • 1/2 onion, diced
  • 1 garlic clove, finely chopped
  • 2 tsp coconut oil
  • 200g chopped tomatoes
  • 25g tomato puree
  • 7g dried mixed herbs, 2 tsp water, 1g nutmeg, freshly ground black pepper

METHOD:

  1. Preheat oven: 180°C, 350°F, Gas 4
  2. Defrost the spinach and squeeze  to take the excess water.
  3. Cut the butternut squash in 4 big pieces and roast it until soft. 
  4. Leave to cool down, peel and slice it and reserve.
  5. Sauce Heat the coconut oil in a large saucepan and gently fry the onion and garlic for 4-5 minutes.
  6. Stir the drained lentils, bay leaf, tomatoes, tomato puree, herbs, stock and water into the onions.
  7. Bring to the boil and simmer covered for 10 minutes.
  8. Season to taste and remove the bay leaves.
  9. Grease a roasting pan with coconut oil. 
  10. Arrange a layer of very thinly sliced butternut squash  on the bottom, then place a layer of spinach, then spoon over a layer of lentil mixture and sprinkle part of the grated cheese. Make another layer in the same sequence.
  11. Finish with the sauce in the top layer sprinkled with the rest of the cheese.
  12. Bake for 30 minutes or until the cheese on the top is brown and the sauce bubbling. 

ENJOY!!

 

Pancreas supporting Scrambled Eggs

with shiitake mushrooms, red onions & coriander

Serves: 2 or 3 people

Preparation Time:  5 minutes + 10 minutes cooking time.  

Ingredients:

  • Eggs (free range) x 5
  • 5g Coconut oil
  • 5g Black pepper
  • 2g Chilli flakes (if desired)
  • 60ml Oatley Oat Milk or unsweetened nut milk (10 ml per person)
  • 2g turmeric
  • 100 g coriander leaves
  • Shiitake mushrooms (slice them into fairly thick slices)
  • Red onions (chop them fairly finely)
  • 2 teaspoon Swiss Marigold Bouillon
  • Grated hard goat’s cheese (30g per person)
  • 1 small avocado

Method:

  1. Beat eggs, milk, and powdered spices, and bouillon together.
  2. Put the coconut oil into a saucepan and add the red onions and coriander leaves.
  3. Saute for about a minute or two till the onions are soft and cooked
  4. Add the mushrooms and saute for another 2 – 4 minutes till the mushrooms are soft and cooked
  5. Pour in your egg mixture Stir lightly with a fork to scramble the egg.
  6. As the egg starts to look scrambled, sprinkle the grated hard goat’s cheese into it and continue to scramble for a minute.
  7. Serve the scrambled egg hot with avocado slices on the side.

ENJOY!!

 

Pancreas Support Turkey/Mince burgers

Serves: 2-4

Ingredients:

Method:

  1. Mix turkey with the shiitake mushrooms and onion.
  2. Add the , thyme and bouillon and turmeric.
  3. Pour in the beaten egg.
  4. Use your hands to mix the ingredients well, then shape into 6 meatballs or burger patties..
  5. Chill until ready to cook.
  6. If you made meat balls, then place them on a baking tray greased with butter or coconut oil and grill for 10 minutes or so till cooked through.
  7. If you made burger patties, lightly fry the burgers for about 6 mins each side, till cooked through.
  8. Serve with slices of 1 whole avocado and a few cubes of goat’s cheese, or an avocado halloumi salad.

ENJOY!

 

Meatballs/Burgers with Spicy Tomato Sauce

RECIPE SERVES: 4-6

With this recipe please serve with any vegetables that you have left over

Ingredients:

  • 360g Ground Beef
  • 2 1/2 finely chopped red onions
  • 1 punnet shiitake mushrooms
  • 120g  tinned chopped tomatoes
  • 15g chopped parsley
  • 1 egg beaten
  • 1 garlic cloves
  • Turmeric (half teaspoon)
  • Paprika (half teaspoon)
  • 3 organic eggs
  • Salt and pepper
  • 2.5g mixed dried herbs
  • 1 teaspoon tomato paste
  • .5g paprika   
  • 2.5g ground coriander
  • 20g finely grated hard goats cheese

Sauce

  • 600g passata
  • 3 Fresh basil leaves
  • Salt and pepper to taste
  • Cayenne Pepper (half teaspoon)
  • 4g Coriander

METHOD

  1. Finely chop the onions and mushrooms
  2. Chop up parsley.
  3. Mix Ground beef, onions, mushrooms, tomato paste, parsley, turmeric, paprika, ground coriander, egg, garlic and seasonings well
  4. Shape into sizeable meatballs for a main meal, or smaller meatballs for cold finger lunch for work the next day.
  5. Line a baking tray with baking paper and bake in hot oven for 20 mins. Drain off liquid from meatballs and reserve. Skim off any fat.
  6. In a pot on the stove make up cooked tomato sauce using passata and fresh basil leaves.
  7. Add meat juices and simmer for 15 mins.
  8. Pour the sauce over the meatballs and bake in the oven for 15 mins.
  9. Sprinkle with grated goats cheese and return to oven for another 5 mins.
  10. Serve with avocado and garnish with fresh chopped parsley

ENJOY!

 

Nutty Sweet Potato (goat’s) cheesy casserole

Serves: 1 Preparation time: approx 10-15 minutes Cooking time:  45-50 minutes

Therapeutic Benefits:  Repair and recovery, mood, relaxation, pain & inflammation, immunity, Detox, improved metabolism.

Ingredients per person:

  • 1 medium size sweet potato per person
  • 100g hard goat’s cheese, grated
  • 50g Ground pumpkin seeds
  • 50g Ground hazelnuts
  • 25ml Oat milk
  • 2 x 15 ml (tablespoon) Goat’s butter
  • 30g (1 tablespoon) Brown rice flour
  • Pinch Himalayan salt
  • Pinch Black pepper
  • Half a teaspoon Turmeric
  • Handful tossed Green salad

METHOD:

  1. Grease a casserole dish with coconut oil or goat’s butter
  2. Cut the sweet potato into 6 or 8 thin slices.
  3. Mix the hazelnuts with the pumpkin seeds
  4. Make a cheese sauce by melting the butter in a saucepan over a low heat.
  5. Mix the spices into the flour, and add this gradually by stirring it into the butter until smooth.
  6. Add the milk very slowly by stirring it in until a thick smooth sauce.

LAYERING:

  1. Place 1 layer of sweet potato on the bottom of the dish.
  2. Next, spoon the cheese sauce over the potato thinly, but well covered, and thinly cover the cheesy layer with the nut & seed mix.  
  3. Repeat  the process, ending with the nut & seed layer.
  4. Place in the oven to bake for 30 minutes or until the sweet potato is soft.
  5. Serve with a small tossed green salad.

ENJOY!

 

Large Mushroom and goat’s cheese burger

Serves: 6

Preparation Time:  5 minutes   Cooking Time 13 minutes

Ingredients:

  • 2 Large organic chestnut mushrooms
  • 1 round of Capricorn Goat’s cheese
  • 1 thick slice of red onion
  • Himalayan Crystal Salt
  • Coconut oil

Method:

  1. Drizzle half teaspoon coconut oil into each mushroom and sprinkle salt into the open cup.
  2. Place the round of onion on the baking sheet on some coconut oil
  3. Place under grill for 10 minutes
  4. Place goats cheese onto one half and the onion ring on the top.  Put other mushroom onto the onion ring and grill for a further 3 minutes
  5. Serve immediately.  Thew cheese will be runny and hot so be cautious and use a spoon to eat it as well if required.

ENJOY !

 

MAIN: Meat Balls with Spicy Tomato Sauce and rice (RECIPE SERVES: 10)

With this recipe please serve with any vegetables that you have left over

Ingredients:

  • 360g Ground Beef
  • 2 1/2 grated carrots
  • 120g  tinned chopped tomatoes
  • 15g chopped parsley
  • 1 egg beaten
  • 1 garlic cloves
  • Turmeric (half teaspoon)
  • Paprika (half teaspoon)
  • 250g Green Lentils (1/2  can)
  • Salt and pepper
  • 2.5g mixed dried herbs
  • 1 teaspoon tomato paste
  • .5g paprika   
  • 2.5g ground corriander
  • 20g finely grated hard goats cheese

Sauce

  • 600g passata
  • 3 Fresh basil leaves
  • Salt and pepper to taste
  • Cayenne Pepper (half teaspoon)
  • 120g Brown Basmati Rice (20g/person)
  • 4g Coriander

VEGETARIAN OPTION:

  • 400g Green Lentils (1can)
  • 200g Almonds: Finely chopped
  • 200g Hazelnuts: Finely chopped

METHOD:

  1. Drain lentils and squeeze as much water out as possible.
  2. Grate carrots
  3. Chop up parsley.
  4. Mix Ground beef, grated carrots, lentils, tomato paste, parsley, turmeric, paprika, ground coriander,  egg, garlic and seasonings well
  5. shape into meatballs. Three, per client, so not too big!
  6. Line a baking tray with baking paper and bake in hot oven for 20 mins. Drain off liquid from meatballs and reserve. Skim off any fat.
  7. In a pot on the stove make up cooked tomato sauce using passata and fresh basil leaves.
  8. Add meat juices and simmer for 15 mins.
  9. Pour the sauce over the meatballs and bake in the oven for 15 mins.
  10. Sprinkle with grated goats cheese and return to oven for another 5 mins.
  11. Serve with brown rice, which cooks in water for about 30 minutes
  12. Garnish with fresh chopped parsley

ENJOY!

 

Layered Avocado, goat’s cheese & mushroom casserole

Serves: 1

Preparation Time:  5 minutes   Cooking Time 10 minutes

Ingredients:

  • 2 Large organic chestnut mushrooms
  • 1 half block of St Helen’s Goat’s cheese
  • 1 thick slice of red onion
  • 1 ripe and firm avocado
  • Himalayan Crystal Salt
  • Coconut oil

Method:

  1. Drizzle half teaspoon coconut oil into a small to medium casserole dish
  2. Slice a red onion thinly and layer on the bottom of the casserole dish
  3. Slice the goats cheese onto the layers of onion
  4. Slice the mushrooms onto the goat’s cheese
  5. Slice the avocado onto the layers of cheese
  6. Lightly sprinkle with salt
  7. Repeat the layers as above till casserole dish is full, end with cheese.
  8. Place in the oven on 180 degrees for 10 minutes
  9. Serve immediately.  

 ENJOY!!

 

EXOTIC MUSHROOM AND GOATS CHEESE SOUP MEDLEY

Therapeutic Benefits:

Anti bacterial, anti fungal, natural antibiotic, anti inflammatory, repair and recovery, increases metabolism, weight loss, pancreas programme support

INGREDIENTS:

  • 1 Punnet wild mushrooms
  • 1 Punnet shiitake mushrooms
  • 1 Punnet organic chestnut mushrooms
  • 125 ml organic full fat plain yoghurt
  • 2 tablespoons coconut oil
  • Half teaspoon himalayan crystal salt
  • Half teaspoon turmeric
  • Quarter block St Helen’s or other hard goat’s cheese
  • 100 ml creamed coconut or coconut cream

For non vegetarians:

  • Add 3 slices of wild smoked salmon
  • Or 3 slices of organic bacon

METHOD:

  1. Put coconut oil in saucepan
  2. Add salt and turmeric
  3. Place all the mushrooms into the oil (cut large mushrooms into smaller large bite sizes -remember they shrink when cooked, keep medium and small sizes whole)
  4. Simmer on a low heat till the mushrooms are soft and cooked (approx 20 minutes)
  5. Add yoghurt about 10 minutes  into the simmer process
  6. Cube the cheese into large thumbnail sizes cubes
  7. Add cubes after 20 minutes, stir in the coconut cream
  8. Immediately add the cheese
  9. Stir and simmer for only 1 -2 minutes, stirring continuously, till the cubes lose their shape but are not completely melted.

Serving options:

  1. Drain the liquid into a soup bowl and serve as a mushroom soup starter
  2. Place mushroom medley into a small casserole so that it fills the dish.  Grate extra goats cheese over the top so it covers the mushrooms and place under the grill for 10-15 minutes till the cheese is melted and crispy on top (do not burn the cheese)

OR

  1. Serve the whole saucepan into a large soup bowl and serve as a chucky soup medley/

ENJOY!

 

Buckwheat tortillas with Curly kale, sweet potato & goat’s cheese

Serves: 1 Preparation time: approx. 15 minutes Cooking time:  30 minutes

Therapeutic Benefits:  Repair and recovery, stress management, pain & inflammation, immunity, detox, improved metabolism.

Ingredients per person:

  • Make the tortillas as per the turkey burger recipes.  Can serve this as the alternative to the falafel and turkey burger patties)
  • 75 g kale
  • A small sweet potato or half a large sweet potato
  • 100 g hard goats cheese, cubed
  • Himalayan salt,
  • Pinch turmeric
  • 3 cherry tomatoes, halved
  • 4 sticks of colourful peppers (not green)

Method:

  1. In the same saucepan, boil the shredded kale and sweet potato cubes with a little Himalayan salt, till the potato is soft but not mashy and still in firm cubes. (about 15 minutes)
  2. Drain and mix in the cubes of goat’s cheese
  3. Generously spoon the mix into a tortilla wrap and serve with 3 cherry tomatoes, halved 4 sticks of colourful peppers (not green) per person

ENJOY!!

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