Recipes-meals

Recipes-mealsBe inspired by our recipes-meals below with tips on how to purchase and prepare delicious meals that are appetising and will nourish your body, protect your health, and nurture your spirit.

Healing Illness and preventing diseases starts in the kitchen – we love food and only consider recipes that include whole foods. Browse or range of delicious Recipes-meals, all free from dairy and full of fibre and wholesale goodness – enjoy!

“Though not one single food or diet can completely reduce your risk, The American Cancer Society estimates that 38 % of all breast cancers can be avoided with healthy lifestyle changes.”

Homemade Houmous

14oz can of chick peas in unsalted water
2 -3 tablespoons of cold pressed extra virgin Olive oil
2 tablespoons of light tahini
Juice of a lemon
2-3 crushed garlic cloves (according to taste)
Ground Black pepper

1. Place all in a liquidiser and whizz until smooth, or use a handblender
2. Place in a dish –will keep in the fridge for 3-4 days
3. Use as a dip for crudités or enjoy poured on top of salad
4. Can also be poured over a mix of sauted and steamed vegetables and baked in the oven.

    Stir Fried Green Veg

    This is a delicious way of serving green leaves like Savoy cabbage, Cavolo nero, Kale or any kind of cabbage

    1. Chop an onion.
    2. Grate an inch cube of ginger and a large clove of garlic.
    3. Prepare the cabbage leaves by washing them and them stripping out the bottom part of the stalk in a V with the knife– takes longer to cook – so could overdo the leaves. Cut the leaves into even strips.
    4. Heat the wok and add a tabsp or so of olive oil – til hot and then add the onion, ginger and garlic and stir fry them, when tender add the leaves and a slosh of cider apple vinegar to maintain the leaves colour and crispness. Stir fry til the leaves are just tender and then add a slosh of tamari (wheat free soya sauce – often lower in salt too).

    Serve on top of Brown rice or Quinoa or Buckwheat.

    If you want to bump up the protein stir in some kidney beans or an egg at the end.

      Sweet Potato Stew

      1 onion
      Oil for cooking
      2 crushed garlic cloves
      2tsp grated fresh root ginger
      ½tsp cayenne pepper
      12oz sweet potatoes
      1 tbsp mild curry paste
      1 tin chopped toms
      ½ pint vegetable stock
      8oz spinach leaves
      8 oz button mushrooms
      2 tbsp peanut butter
      2 tbsp fresh chopped coriander
      Ground black pepper

      1. Peel and chop onion. Heat oil in a saucepan, add onion, garlic, ginger & cayenne and fry gently for 10 mins.
      2. Meanwhile, peel sweet potatoes and cut into cubes. Add curry paste to the onion mix and cook, stirring, for 1min. Add sweet potatoes, stir to coat with onion mix and fry for 3-4 mins.
      3. Add Passata or tomatoes & stock. Bring to the boil, cover & simmer for 15-20 mins until the potatoes are almost tender.
      4. Meanwhile roughly shred spinach leaves. Heat the remaining oil in a frying pan, add the mushrooms & stir fry for a further 5mins or until the vegetables are cooked through.
      5. Mix a few spoonfuls of the stew juices in with the peanut butter to soften and then stir back into the pan. Add the coriander, season with pepper to taste and heat through. Serve garnished with coriander sprigs.

        Thai Mackerel

        4 Fresh mackerel filleted weighing approx 1lb 5oz
        Grated rind and juice 2 limes or juice of a lemon
        ½ pint coconut milk
        ½ pt fish or vegetable stock
        1 large onion, fine chopped
        2 cloves garlic, crushed
        1 red chillies finely chopped or 1 teaspoon of harissa paste
        1 ½ tins chopped tomatoes
        Pinch dried thyme
        Fresh ground black pepper

        1. Place mackerel in non metallic bowl and pour over the rind and juice of the lime and set aside 10 minutes.
        2. Place the coconut milk stock onion and garlic into a large pan bring to boil and simmer for 10 minutes til onion is tender.
        3. Add chillies toms and thyme and continue to simmer for 10 minutes Drain fish and add to the pan, simmer gently for 5-6 minutes until fish is cooked.. Great served with rice and peas.

        Leave the chili or harissa out if you prefer and add a flat tablespoon of tomato puree to the mix to increase the tomato flavour.

          Sweet Potato Bread

          300 grams cooked sweet potato, peeled
          1/2 cup coconut flour
          3 eggs
          3 tablespoons of coconut milk
          1 teaspoon bicarb soda / baking soda
          Juice of half a lemon
          pinch of salt
          Roast a purple skin / white flesh sweet potato and use the flesh for this recipe. The skins are delicious - eat them as they are. Preheated oven to 180 C. Grease and line a mini loaf tin with baking paper, hanging over the edge for easy removal later. Blend ingredients - pulse until well combined. Spoon the mixture into the prepared tin and bake for 40 minutes. Remove from oven and cover with foil and bake for a further 20 minutes. Remove and allow to cool before slicing - Enjoy!

            Asparagus Pasta

            Kamut Pasta (wheat free)
            10 asparagus stalks
            ½ cup green onions, diced
            1 tbspn olive oil
            Coating:
            ¼ cup olive oil
            2 tbspn lemon juice
            zest from 1 lemon
            ½ cup basil, loosely packed
            ¼ cup garlic scapes

            Start cooking pasta, to be ready to add to combined ingredients. Shave asparagus into strips. Cut tips off and either toss in pasta dish or save for later use. Heat olive oil over medium heat, add green onions, saute for 2mins. Stir in asparagus, cover, and continue to cook, stirring frequently until tender. Combine ingredients for coating in a blender, pulse until well combined adding more olive oil or lemon juice as needed. Once pasta is cooked, drain and add to the pan of cooked asparagus along with the basil coating.

              Pumpkin Pie

              Pastry:
              200 g (7 oz) self-raising gluten-free flour
              1 large egg
              2 tbs coconut oil
              2 tbs almond oil
              1 tbs runny honey
              ¼ tsp sea salt
              30 servings stevia
              2-3 tbs water
              Filling:
              400 g (14½ oz) pumpkin puree
              100 ml (3½ oz) coconut cream
              4 medium eggs
              1 tbs runny honey
              2 tsp ground cinnamon
              1 tsp ground ginger
              ½ tsp allspice
              ½ tsp ground cloves
              ½ tsp ground nutmeg
              40 servings stevia
              Additional: sunflower oil spray, dusting of flour or greaseproof paper
              Method - Pre-heat oven to gas mark 5 (190°C / 375°F).
              Pastry: combine ingredients thoroughly, knead for few minutes (add water gradually - amounts vary depending on type of flour) - refrigerate for 10 minutes. Form pastry in a ball, roll out on non-stick surface in shape of a circle - transfer into non-stick flan dish coated with sunflower spray and a dusting of flour, or lined with greaseproof paper (ensure sides of the dish are covered with pastry and the edges smooth). Prick base with fork and blind bake for 12-15 minutes
              Filling: combine ingredients until smooth - whisking or stirring. Transfer into the blind baked base and put back in the oven for 40-45 minutes. Allow to cool and cut into 10 slices.