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Content & Key
Eggs Fried On Tomatoes With Tuna
Spinach Shakshuka
Turmeric Poached Egg
Omelet With Cottage Cheese & Basil 19 Herby Breakfast Sausages 21 Cottage Cheese Protein Pancakes 23 Tropical Gluten Free Granola
Kale & Broccoli Salad 106 Veggie ‘Throw Together’ Salad
108 Sun-dried Tomato & Tahini Salad
110 Kale & Tofu Salad With Peanut Butter Dressing
112 Smoked Salmon & Strawberry Salad
114 Cucumber, Avocado & Chicken Salad
116 Pear, Cured Ham & Walnut Salad
Content & Key
118 Easy Greek Zoodle Salad
120 Crushed Cucumber Salad With Smoked Salmon
122 Healthy Coronation Chicken Salad
124 Grilled Vegetable Salad With Tuna
126 Low Carb Turkey Salad
128 Tofu In Peanut Sauce
130 Chickpea & Tahini Stuffed Aubergine
132 Baked Sweet Potato With Feta, Pesto & Pomegranate
134 Satay Tempeh Skewers With Asian Slaw
136 Chickpea & Quinoa Tabbouleh
139 Sweet Potato Spanish Omelet
141 Spanish Zucchini Tortilla
143 Egg & Turkey Stuffed Peppers
145 Miso Salmon With Zucchini Noodles
147 Moroccan Cod & Bulgur Salad
149 Turkey & Broccoli Stir Fry
151 Baked Salmon With Zoodles & Quinoa
153 Chicken Thighs With Hoisin Rice
155 Chinese Pork Stir-Fry With Pineapple
157 Cajun Beef & Veg Rice
159 Chinese Style Shrimps & Veg
161 Zesty Turkey Meatballs With Couscous Salad
163 Honey & Lime Glazed Salmon With Pineapple Rice
165 Baked Salmon Tray With Rice & Tomatoes
167 Mexican Fried Rice
169 Beef & Green Beans Pasta In Soy Sauce
171 Chicken & Mango Stir Fry
173 Pepper Steak
175 Smoked Aubergine Goulash
177 Slow Cooking Cauliflower Tikka Masala
179 Salmon Spring Rolls
181 Cod With Creamy Zoodles
183 Jerk Chicken With Cauliflower Rice
185 Grilled Lemon Chicken Salad
187 Homemade Quinoa Chicken Nuggets
189 Sesame & Ginger Beef With Zucchini Noodles
191 Tom Yum Soup With Shrimps
193 Warm Salmon & Quinoa Salad
196 Cherry Sorbet
198 Matcha Chia Pudding
200 Tahini Energy Balls
202 Almond & Cranberry Energy Balls
204 Peanut Butter & Cranberry Cookies
206 Sweet Potato & Black Bean Brownies
208 Apple Cake
210 Pumpkin Cake
212 Coconut & Chia Seed Pudding
214 Blueberry Protein Ice Cream
216 Chocolate Chia Pudding
218 Vegan Orange Chocolate Mousse
220 Coconut-Banana Millet Custard
222 Banana Protein Nice Cream
224 Chocolate Millet Pudding
Dietary Key
226 Easy Oat & Carrot Cookies
228 Quark With Pomegranate, Chocolate & Dark Chocolate
230 Vegan Lemon & Coconut Cake
232 Vanilla & Coconut Truffles
234 Strawberry Chia Pudding
236 Low Carb Banana & Strawberry Cake
238 Healthy Ferrero Rocher
240 Fit Almond Energy Balls
242 Mocha Truffles
244 Vegan Crème Brulee
246 Banana Chocolate Bites
Foreword
Cooking has always been one of the simplest ways to care for yourself. It is the place where nourishment meets creativity, where a handful of ingredients can shift your energy, your mood, and the way you move through the day.
This collection of 119 recipes was created with that spirit in mind. Every page is meant to make your life easier, your meals more enjoyable, and your daily rhythm a little more grounded.
Inside, you’ll find food that feels good to eat: balanced, vibrant, and comforting. These recipes are intentionally simple, made with ingredients you can find anywhere, and designed for busy women who want to feel well without overthinking every meal. Whether you are feeding yourself, your family, or a table full of friends, you’ll always have something delicious and doable to turn to.
My hope is that this book becomes a quiet companion in your kitchen, the one you reach for when you need quick inspiration or a moment of calm. May these recipes bring you joy, confidence, and the steady reminder that taking care of yourself can be both nourishing and wonderfully uncomplicated.
Here’s to cooking with ease, eating with pleasure, and feeling at home in your body.
With Love, Christina
Omelet Wraps
Serves 4
7 oz. (200g) cottage cheese
4 handfuls watercress
1 lemon, peel only 6 eggs
¼ cup (60ml) almond milk
1 tsp. mixed herbs
4 tsp. coconut oil
3.5 oz. (100g) smoked salmon, chopped
What you need to do
1.Place the cottage cheese, watercress and lemon peel in a high bowl and puree with the hand blender (or food processor) until smooth paste forms.
2 Beat the eggs with the milk and herbs in a separate bowl.
3 Heat 1 tsp of oil in the medium size frying pan and fry ¼ of the egg over medium heat for 2 minutes until the egg solidifies, then turn around.Bake the other side for ½ minute.
4 Remove the omelet from the pan and set aside Fry the other omelets with the rest of the oil.
5.To serve, spread the cottage cheese paste over the omelets and top with smoked salmon. Roll up the omelet as a wrap and cut in half.
High Protein Blueberry Pancakes
Serves 1
¼ cup liquid egg whites (around 4 eggs)
25g of almond flour
½ banana, mashed almond milk, if needed
½ teaspoon of backing powder
¼ cup (25g) fresh or frozen blueberries
½ tsp. coconut oil
What you need to do
1.Whisk together the egg whites and add the almond flour and the baking powder.
2 Stir in the mashed banana and add the blueberries If the pancake mixture seems too thick, add a splash of almond milk to thin it.
3.Let sit for 5-10 min.
4.Heat the coconut oil in a pan to low-medium. Pour in the pancake mixture and cook until little bubbles form (about 5 minutes).
5.Make sure the pancake has set enough before you try flipping it, then flip over. Cook the pancake for another 2-3 minutes.
6 You can also make 3 small pancakes instead of 1 large.
7. Serve with your favorite fruit toppings.
Eggs Fried On Tomatoes With Tuna
Serves 1
1 large tomato
1 tsp coconut oil
2 eggs
3 oz (80g) tuna in brine
pinch of oregano
pinch of chili flakes
parsley, chopped, to serve
What you need to do
1.Peel the tomato and chop into cubes.
2.Heat the oil in a small frying pan, add the chopped tomato and fry over high heat for about 3 minutes.
3.Create 2 gaps in the tomato and break the eggs into them. Season with salt and pepper.
4. Arrange pieces of tuna on top. Then sprinkle with dried oregano and optionally chili flakes
5.Fry for a further 3 minutes or until the egg whites are cooked. Serve with fresh parsley.
Tips:
•Replace tuna with feta or Gorgonzola cheese
•For an extra carbohydrate boost, serve with toasted bread or millet as a gluten-free option
*Nutrition per serving
By Christina
Spinach Shakshuka
Serves 2
1 tbsp. coconut oil
1 large onion, chopped
2 garlic cloves, crushed
4 cups (300g) mushrooms, sliced
2 cups (450g) leaf spinach
4 eggs
handful parsley, chopped
What you need to do
1.Heat the oil in a large pan over medium heat. Add the onion and garlic and cook for 2-3 minutes until soft. Next, add the mushrooms and cook for another 3-4 minutes Season with salt and pepper
2.Now start adding the spinach to the pan, you will likely have to do this in batches. Cover the pan with a lid and let it wilt, repeat this step until all the spinach is in the pan Stir well and taste for seasoning
3.Make 4 indentations (‘wells’) in the spinach and break an egg in each. Cook for 5-6 minutes covered with a lid until egg whites are set.
4.Dress in fresh parsley and serve.
Turmeric Poached Egg
Serves 1
2 tsp. pine nuts
1 ¾ cups (400g) of fresh spinach
⅝ cup (125g) of tomatoes, halved
1 tbsp. mild olive oil
1 tbsp white wine vinegar
1 tsp ground turmeric
2 medium-sized eggs
What you need to do
1.Heat a dry frying pan and toast the pine nuts for 2 minutes, continuously moving the pan, then set the pine nuts aside in a bowl
2.In the meantime, heat the oil in a frying pan and stir fry the spinach and tomatoes for 2 minutes on medium heat until wilted. Season with salt and pepper.
3. Gently fill a medium pot with water and stir in the vinegar and turmeric. Warm it until it reaches a soft simmer Crack the first egg into a small ramekin, then let it slip into the water so it holds its shape. Poach for about three minutes, lift it out with a slotted spoon and set aside. Repeat the process with the second egg.
4 Arrange the spinach in your bowl, top with the poached eggs and sprinkle with toasted pine nuts. Season with salt and pepper. Break open the eggs just before serving
By Christina
Omelet With Cottage Cheese & Basil
Serves 4
6 large eggs
4 tbsp water
1 tbsp butter
1 bunch fresh basil
⅞ cup (200g) cottage cheese
12 cherry tomatoes
What you need to do
1.Beat the eggs with the water and season with salt and pepper
2 Heat ¼ of butter in a frying pan and pour in a quarter of the egg mixture, bake it thin, repeat until you have 4 omelets Keep them warm
3 Chop the basil finely and mix with the cottage cheese. Season with freshly ground pepper.
4.Cut the tomatoes into quarters. Divide the cottage cheese and tomato over the omelets and roll them up.
5 Cut diagonally and serve immediately
*Nutrition per serving
By Christina
Herby Breakfast Sausages
Serves 8
9 oz. (250g) ground pork
salt and pepper
2 tbsp. sage, chopped
2 tbsp. basil, chopped
1 tbsp coconut oil
What you need to do
1 In a bowl, mix together the pork with salt, pepper, sage, and basil. Combine well and shape into eight sausages.
2.Heat the coconut oil in a large non-stick frying pan and cook the sausages over medium heat until well browned and thoroughly cooked.
3.Serve hot or store in the refrigerator for later.
By Christina
Cottage Cheese Protein Pancakes
Serves 4
1 heaped cup (250g) cottage cheese
3 eggs
1 tsp of vanilla extract
1 tbsp. of coconut sugar
3 heaped tbsp flour (regular or gluten-free)
1 teaspoon of baking powder
coconut butter for frying
What you need to do
1.Place the cottage cheese into a bowl, add egg yolks (keep the whites separate) and crush everything with a fork. Add in the flour and the baking powder, and mix thoroughly until incorporated Do not over do it In pancakes you want minimal gluten development.
2.Whisk the egg whites and sugars into a stiff foam and add to the cheese mixture, gently combine the ingredients.
3.Heat a dry, non-stick pan and lightly brush some coconut butter and fry the pancakes (about 2 tablespoons of batter per pancake) in batches, for about 3 minutes, until the bottom is slightly browned. Turn and cook for another 2 minutes
Suggested Servings: Greek yogurt, honey, and berries
Tropical Gluten Free Granola
Serves 7
1 cup (165g) pineapple, cubed
5 Medjool dates, pitted and roughly chopped orange, 2 tbsp juice
1 tbsp. vanilla extract
1 tsp. ground cinnamon
¼ cup (60ml) coconut oil, melted
3 cups (400g) almonds, roughly chopped
1 cup (150g) cashew nuts, roughly chopped
3 cups (90g) unsweetened coconut flakes
½ cup (70g) sunflower seeds
½ tsp salt
What you need to do
1.Pre-heat oven to 250°F (120°C) and prepare 2 racks lined with baking sheets.
2.In a food processor or high-speed blender, add the pineapple, dates, orange juice, vanilla extract and cinnamon. Blend until smooth. Next, add in the coconut oil and blend again. Set aside.
3.Chop up the almonds and cashew nuts and transfer into a large bowl. Add the coconut flakes, sunflower seeds, salt and mix well.
4.Fold in the pineapple mix into the nuts and mix well until combined.
5.Divide the wet granola between the two prepared baking sheets and spread into a thin layer.
6.Place into the oven and bake for around 2 hours. Give the granola a mix every 20 minutes and rotate the trays after 60 minutes of baking.
7.In the last 30 minutes, keep a close eye on the granola to prevent burning. Finish baking as granola turns golden brown. Cool to room temperature and transfer into airtight containers.
8.The granola can be kept for a couple of weeks.
Note: Nutrition information is given per serving size of ¼ cup –28 grams.
By Christina
Asian Scrambled Eggs
Serves 1
3 eggs
soy sauce low in salt, few drops handful of coriander, chopped ¼ avocado
½ tsp black sesame seeds, to serve
What you need to do
1.Separate the egg yolks and whites. Mix the yolks with the soy sauce and chopped coriander
2.In a dry non-stick pan, fry the egg whites until almost done. Take off the heat and add in the egg yolks, stirring well for about half a minute.
3 Serve sprinkled with black sesame seeds, additional coriander (optional) and avocado on the side.
By Christina
Shakshuka
Serves 2
1 white onion, sliced
2 bell peppers, sliced 2x 14 oz.
(400g) cans chopped tomatoes
4 eggs
¼ cup (15g) parsley leaves, chopped
1 tbsp. olive oil
salt & pepper
What you need to do
1 Heat the oil a large non-stick frying pan over a medium-high heat. Add the onion and bell peppers, stirring constantly, and cook, for 5 minutes or until the onion and pepper have softened.
2.Add the chopped tomatoes and cook, stirring for a further 5 minutes.
3 Use a spoon to make 4 large holes in the tomato mixture, then crack an egg into each hole. Reduce the heat to low, and partially cover the pan with a lid. Cook for 10 minutes or until eggs are cooked to your liking
1 Peel the cucumber lengthwise into ribbons Place in a bowl, and pour over 2 tablespoon of apple cider vinegar, season with salt and mix to combine. Set aside
2.Divide the salmon, avocado flesh and cottage cheese between plates. Place the earlier prepared cucumber on the side and drizzle the platter with some of the cucumber juices.
3.Sprinkle with dill and season to taste with salt and pepper Serve immediately
By Christina
Protein Pancakes
Serves 4
1 cup (225g) cottage cheese
1 cup (80g) rolled oats
5 eggs
½ teaspoon baking powder
2 tsp. cinnamon
1 tbsp. maple syrup
2 tbsp. coconut oil
What you need to do
1.Place all ingredients into a blender or food processor and blitz together until smooth Let it rest for 10 min
2.Heat ¼ of the coconut oil in a large frying pan over lowmedium heat, pour about ¼ cup of batter per pancake, and repeat until the pan is filled.
3.Cook until you start to see bubbles form on the surface of the pancakes, about 1-2 minutes. Then, flip and cook for another minute or until golden brown on both sides.
4.Repeat this process until all the batter has been used.
5.Top the pancakes with your favorite toppings (see serving suggestions below)
1.Toast the bread. In the meantime, smash the avocado with a fork and then divide among the bread slices.
2 Top with crumbled goat cheese Season with salt and pepper, then drizzle with lime juice and sprinkle with sesame seeds, and chili to taste. Additionally, for non-spicy eaters, you can top with pomigranite seeds
1.Heat the wraps according to the instructions. Mash the avocado with a fork and spread over the corn wraps Season with salt and pepper
2.Next, divide the cottage cheese, tomatoes and lettuce over the avocado. Roll the wraps and wrap them tightly in cling film. Keep the wraps in the refrigerator for up to 3 days.
By Christina
Banana Protein Pancakes
Makes 6
1 cup (90g) oats
1 ripe banana
½ cup (115g) cottage cheese
¼ cup egg whites (1-2 eggs)
4 tbsp. coconut milk
½ tsp. cinnamon
½ tsp. baking powder
¼ cup (45g) dark chocolate chips (70%)
What you need to do
1.Place all ingredients except the chocolate chips into a blender and blitz until smooth. Let sit for 10 min. Next, stir in the chocolate chips.
2.Fry the pancakes on a dry non-stick pan, over mediumhigh heat for 2-3 minutes each side
3.The batter will allow to make around 6 small pancakes.
To serve, top with your favourite fruit toppings.
Note: Nutrition information is per 3 small pancakes. Toppings are not included in nutritional information.
By Christina
Fluffy Berry Pancakes
Makes 8
1 cup (200g) cottage cheese
2 eggs 2 tbsp. coconut sugar
2 tbsp. coconut oil, melted
⅓ cup (80ml) coconut milk
1 ⅓ cup (160g) wheat flour
2 tsp. baking powder
around 24 raspberries
around 32 blueberries
What you need to do
1.Place the cottage cheese in a bowl and crush it with a fork. Add the eggs, sugar and whisk well, then pour in the oil and milk and mix again.
2.Mix in the flour and baking powder until a smooth mass forms
3 Heat a dry non-stick pan on medium heat, and place 2 tablespoons of the dough per one pancake onto the pan Level the surface and arrange a few berries over the top. Fry for about 2.5 minutes over medium heat until grown slightly and browned.
4.Flip over and cook for another 2-2.5 minutes until browned on the other side. Serve hot or cold.
Protein Orange & yogurt Pancakes
Serves 2
2 eggs
8 tbsp. (160g) natural yogurt
2 tsp. coconut sugar
2 tsp. orange peel
2 tsp. vanilla extract
8 tbsp. (120g) spelt flour
1 tsp. baking powder
1 tsp. coconut oil, melted orange slices, to serve
What you need to do
1 Mix the egg, yogurt, sugar and orange peel Fold in the flour and baking powder and mix well until smooth
Lastly, add in the melted coconut oil and mix again
2.Fry the pancakes on a dry non-stick pan over lowmedium heat until golden brown.
3.Serve with slices of orange and fresh berries if desired.
Tip: If avoiding dairy, swap natural yogurt for coconut yogurt. - Spice up your pancakes with cinnamon or cardamom for a fiery kick.
By Christina
Almond Banana Pancakes
Serves 2
⅝ cup (125g) mango, cubes
2 passion fruit 4 tbsp. water
½ cup (60g) almond flour
1 ripe banana
1 medium egg
1 tsp. coconut oil
What you need to do
1 Put the mango pieces, and passion fruit flesh in a saucepan and add the water. Heat for 10 minutes on low heat until fruit is softened. Stir frequently. Put the fruit aside and let it cool.
2.In the meantime, mix the almond flour, the ripe banana and egg in the blender or food processor until smooth.
3 Heat the oil in a large non-stick pan, scoop 6 pieces of batter into the pan with a tablespoon.
4.Fry the pancakes for about 3 minutes until browned and done on both sides Turn them carefully, as the batter is not very firm.
5.Serve with the fruit spread made earlier.
Zoodles With Quinoa & Poached Egg
Serves 2
1 ½ cup (280g) cooked quinoa
1 tbsp. coconut oil
2 garlic cloves, crushed
2 medium zucchinis, spiralized
12 cherry tomatoes, halved
1 tsp. oregano or mixed herbs
2 medium poached eggs chili flakes, to taste
What you need to do
1 Divide the cooked quinoa onto 2 plates
2 Heat half the oil in a pan on medium heat Sauté the garlic for 1-2 minutes then add the zucchini noodles (zoodles), cook for another 3-4 minutes stirring often. Towards the end of cooking, season with salt and pepper and herbs. Add the zoodles onto the plates.
3.On the same pan, heat the other half of the oil and cook the cherry tomatoes for 2-3 minutes. Season with salt, pepper and oregano. Add to the quinoa and zoodles.
To serve, top the zoodles with a poached egg (find the method on page 11) and season with chili flakes and freshly ground black pepper.
By Christina
Breakfast Salad Bowl
Serves 2
2 slices of sourdough bread
2 handfuls salad leaves per bowl
2 baby cucumbers, sliced
2.6 oz. (75g) feta cheese, cubed
2.6 oz. (75g) blueberries
2 tbsp. pumpkin seeds
1 tbsp. olive oil
2 tsp. honey
½ lemon, juiced
What you need to do
1.Toast the bread and tear into small pieces.
2 Assemble the salad in large bowls Place two handfuls of salad leaves in each dish, top with sliced cucumber, feta cheese, and blueberries, then sprinkle with pumpkin seeds.
3.Lastly, drizzle with olive oil, honey, and lemon juice.
By Christina
Post-Workout Potato Pancakes With Cottage Cheese
Serves 1
For the pancakes:
⅝ cup (140g) potatoes, peeled and grated
¼ cup (50g) zucchini, grated
1 egg
½ shallot, chopped
2 tbsp. dill, chopped
2 tbsp. spelt flour
What you need to do
1.Wash, peel and grate the potatoes using the finest grooves Wash and finely grate the zucchini as well Place in a bowl and add in the beaten egg, shallot, dill, flour and salt and pepper. Mix well until combined to make the pancake batter.
For the topping:
⅕cup (50g) cottage cheese
2 radishes, chopped
1 tbsp. dill, chopped
½ shallot, chopped
2.Heat up a non-stick frying pan and fry small pancakes for 3 minutes, then flip and fry for another 1 minute. Finely chop the radish and the other half of the shallot Mix in with the dill, cheese, and yogurt. Season to taste with salt and pepper.
4.Serve the pancakes warm with the cheese mix on top.
By Christina
Smoked Mackerel & Egg Paste
Serves 4
4 mediun eggs, hard boiled
7 oz. (200g) smoked mackerel
1 small onion, finely chopped
4 small pickled gherkins, chopped
4 tbsp natural yogurt
bunch of chives, chopped
What you need to do
1 Hard-boil the eggs for 8 min Place the boiled eggs in cold water or in a bowl filled with ice cubes and water (the eggs peel better) peel off the shells, then chop and place in a separate bowl
2.Debone and skin the fish, then chop the meat and add to the chopped egg.
3.Add the finely chopped onion and gherkins to the mixture.
4.Season with salt and freshly ground pepper. Mix with the yogurt and chopped chives.
5.Serve with bread, fresh veggies, or on its own.
Tofu Caesar Summer Rolls
Serves 4
⅝ cup (100g) firm tofu
1 tbsp. coconut oil
4 Romaine lettuce leaves, shredded
½ avocado, sliced
2 tbsp Parmesan cheese, grated
Caesar salad dressing
4 rice paper wrappers
For the Caesar dressing:
2 tablespoons extra-virgin olive oil (30 g)
1 tablespoon fresh lemon juice (15 g)
1 teaspoon Dijon mustard (5 g)
½ garlic clove, grated (about 2 g)
½ teaspoon Worcestershire sauce (2 5 g)
Pinch sea salt
Freshly ground black pepper, to taste
¼ cup freshly grated Parmesan cheese (25 g)
What you need to do
1.Slice the tofu into two thin rectangles and press using a towel to remove excess moisture.
2.Heat the oil in a pan over medium-high heat and add the tofu. Season generously with salt and pepper. Cook for 45 minutes per side, until golden. Remove and let it cool before slicing into 8 strips.
3.Dip one rice paper in a bowl of warm water. Remove when slightly softened and place carefully on a plate lined with a dampened cloth or kitchen towel.
4.Place a few strips of tofu in the centre, top with avocado, and a sprinkle of Parmesan cheese. Lastly, top with some shredded lettuce.
5.Now fold the rice paper around the filling, firstly the sides, and then wrap tightly. Set the finished roll aside on your serving plate lined with a damp kitchen towel. Repeat with the rest of the papers.
6. Whisk all the ingredients for the dressing until smooth.
7,Serve straight away with the Caesar dressing as a dipping sauce.
Pro Tip: Dip your fingers in water, so your hands are damp when handling the spring roll wrapper, they will stick less.
*Nutrition
By Christina
Sweetcorn Fritters
Serves 8
9.8 oz. (280g) organic sweetcorn, drained
bunch coriander or parsley, chopped
1 lemon, zest
1 cup (120g) buckwheat flour
¾ cup (185ml) cold water
4 tsp coconut oil
What you need to do
1 Place the sweetcorn in a large bowl Add the chopped coriander or parsley and lemon zest, season with salt and pepper.
2.Next, add in the flour and water and mix well until smooth
3.Heat 2 tsp. of the coconut oil in a large non-stick pan on high heat. Once the pan is hot, ladle in the mixture. Cook the fritters two batches of 4, or divide the oil accordingly if your pan is not big enough (½ tsp of oil per 1 fritter)
4.Cook for about 2-3 minutes on each side until browned. The batter makes 8 medium sized fritters.
5 Serve with a side of avocado and chili yogurt (optional)
By Christina
Tofu & Green Peas Paste
Serves 1
⅔ cup (100g) green peas, frozen
⅜ cup (50g) natural tofu
¼ avocado
1 handful mint leaves
1 tbsp. olive oil
1 tbsp. lemon juice
What you need to do
1.In a large bowl, place the frozen peas with boiling water and wait a few minutes until defrosted. Then drain and transfer into a blender.
2.Crumble the tofu and add into the peas alongside the avocado, mint, olive oil, and lemon juice. Finally season to taste with salt and pepper. Blitz everything until a paste has formed.
3 If necessary, add some more mint and lemon to adjust the taste Serve with toast (not included in nutrition info)
By Christina
Sweet Potato Pancakes
Serves 4
2 cups (300g) sweet potato, grated
½ small onion, finely chopped
1 clove garlic, crushed
2 eggs
3 heaped tbsp. buckwheat flour
2 tbsp. coconut oil
½ tsp. sweet paprika
What you need to do
1 Place the grated sweet potato and onion in a large bowl Add in the crushed garlic, eggs, flour, season with salt and pepper, as well as the paprika Mix thoroughly
2 Heat the coconut oil in a pan, and add a heaped tbsp of the better per 1 pancake (makes around 16). Fry for around 3 minutes on medium heat, then flip and fry for another 1-2 minutes.
3.Serve with your favourite toppings (see ideas below).
1.Preheat the oven to 400°F (200°C) and prepare a baking tray lined with baking paper.
2.In a bowl, mix all the ingredients together until well combined. Take a heaped tablespoon of the batter and place it on the baking tray, flatten slightly with your hand to form a round-shaped fritter.
3.Bake the fritters for 12 minutes, then turn them over and bake for a further 12 minutes on the other side until golden.
4.Serve hot or cold with a dip of your choice or with Sweet Potato Hummus (see recipe page 59). These fritters can be refrigerated in an air-tight container for up to 2-3 days.
Serving suggestion: sweet potato hummus
Sweet Potato Hummus
Serves 8
1 ½ cup (250g) chickpeas, drained
1 cup (255g) sweet potato, mashed
4 tbsp. tahini
½ tsp. smoked paprika
1 garlic clove, minced
What you need to do
1.Place all the ingredients to a high speed blender or food processor and blitz until smooth
2 Serve as a dip
Leek & Pea Soup With Basil
Serves 4
2 tsp. coconut oil
3 ¼ cups (400g) leek, chopped
4 cups (1L) beef stock or vegetable stock if you want a break from animal protein
3 cups (450g) garden peas
½ cup (15g) fresh basil, chopped
1 ¼ cup (150g) light feta, crumbled
What you need to do
1 Heat the oil in a large saucepan and cook the leek for 2 minutes. Add the stock. Bring to the boil and cook for a further 5 minutes.
2.Add in the garden peas and cook for another 2 minutes. Put three-quarters of the basil into the soup, turn off the heat and puree with a hand blender until smooth.
3.Divide the soup over 4 bowls and sprinkle with the crumbled cheese and the rest of the basil to serve.
Season with freshly ground pepper
Broccoli & Ginger Soup
Serves 6
1 tbsp. coconut oil
7 oz. (200g) leeks, chopped
2 tbsp. ginger, chopped
2 broccoli heads, florets
1 large potato, peeled, chopped
1tsp. turmeric
1 tsp. salt
1tbsp.sesame oil
6 cups (3 litres) of veggy or beef stock
6 tbsp. natural yogurt (or dairy free option)
6 tsp. sunflower seeds
What you need to do
1.Heat the oil in a large pot over medium heat. Add the leeks and cook for around 5-6 minutes, until leeks are softened.
2.Add in the ginger, broccoli florets, chopped potato, turmeric, salt, sesame oil and stock
3.Bring to a boil, reduce the heat and simmer for 10 minutes until the vegetables are soft.
4.Blend until creamy and smooth with a hand blender, then season to taste with salt and freshly ground black pepper
5 Serve topped with yogurt and sunflower seeds
The soup can be stored in the fridge for up to 5 days, or in the freezer for up to 3 months.
By Christina
Mushroom Soup
Serves 4
2 tbsp. coconut oil
1 onion, sliced
½ leek, chopped
5 ⅓ cups (500g) mushrooms, sliced
1 small carrot, chopped
1 small parsnip, chopped
1 small potato, peeled, cubed
2 ½ cups (600ml) vegetable stock
½ cup (100ml) cream fraiche
What you need to do
1 In a large pot, heat the oil, and sauté the chopped onion and sliced leek for about 3 minutes.
2.Next, add washed and sliced mushrooms and fry for another 10 minutes stirring now and then Add the carrot, parsnip and potato. Mix well and cook for 3-4 minutes. Season with salt and pepper.
3 Pour in the hot vegetable stock and bring to the boil Simmer, covered for about 15 minutes. until the vegetables are soft.
4 Mix with a hand blender until smooth, add cream at the end and serve.
Curried Cauliflower Soup
Serves 4
1 yellow onion, chopped
1 cauliflower head, florets
2 tsp. fennel seeds
1 cup. (190g) red lentils, dry
3 tbsp. yellow curry paste
salt and pepper
2 tbsp. olive oil
What you need to do
1 Heat the oven to 400°F (200°C)
2.Separate the cauliflower head into small florets. Drizzle ¼ of the cauliflower with 1 tablespoon of olive oil, and season with 1 teaspoon of the fennel seeds and salt and pepper. Place in a roasting dish and set aside.
3.Heat the remaining 1 tablespoon of oil in a large pot, adding the chopped onion and the remaining 1 teaspoon of fennel seeds. Cook for 3-4 minutes until the onion has softened. Add in the remaining cauliflower and lentils to the pan. Stir in the curry paste and add in 1 litre of water. Bring to a boil, then reduce the heat and simmer gently for 25 minutes, until cauliflower is tender and lentils are cooked.
4 In the meantime, place the roasting dish with cauliflower into the oven and roast for 20 minutes, until browned.
5.Once soup is cooked blitz it with a hand blender until smooth and creamy. To serve, divide the soup between bowls and top with the roasted cauliflower
By Christina
Salmon Tartar With Avocado & Mango
Serves 1
1 small salmon fillet (100g), cut in cubes
¼ avocado, cut in cubes
¼ cup (30g) mango, cut in cubes
1 tbsp. lime juice
⅓ tsp. honey
chili pepper, to taste
handful coriander, chopped
What you need to do
1.Wash and dry the salmon, then cut it into small cubes. Next cut the avocado and mango into cubes and add to the salmon.
2 Mix in the lime juice, chili pepper, and coriander
Season to taste with salt and pepper and mix well
3 Set aside to chill in the fridge for at least 10 minutes, then serve with toast (not included in nutrition info)
By Christina
Tuna Salad Lettuce Wraps
Serves 2
1 ¼ cup (280g) tuna in olive oil, drained
1 tbsp. tomato puree
1 small red onion, finely chopped
½ Granny Smith apple
8 lettuce leaves
What you need to do
1.Put the tuna and half of the oil from the can in a bowl and mix with the tomato puree
2.Chop the red onion as fine as possible and add to the tuna. Cut the apple into 2 parts and remove the core.
3.Chop the apple into small cubes and also add to the tuna. Mix everything.
Spread the tuna over the 8 lettuce leaves and serve as wraps
By
Chicken, Orange & Walnut Salad
Serves 2
For the dressing:
3 tbsp. of honey
2 tbsp. mustard
1 tbsp. olive oil
1 tbsp. lemon juice
2 tbsp. orange juice
⅓ tsp. cinnamon
For the salad:
7 oz. (200g) chicken breast
4 handfuls rocket
¼ iceberg lettuce
1 orange
⅓ pomegranate fruit, seeds
¼ cup (30g) pecans, roasted
What you need to do
1.Peel orange and cut out the pulp and set aside. Squeeze the juice from the rest of the orange and keep it for the sauce
2.Mix the ingredients for the dressing in a cup, season with salt and pepper.
3 Cut the chicken breast into 4 smaller pieces, season with salt, coat with olive oil and place on a hot grill pan and cook for 4 minutes on each side.
4 Drizzle the cooked chicken with a tbsp of dressing and continue to grill for about 1.5 minutes on a slightly lower heat. Turn over then drizzle with another tbsp. of dressing, and grill for another minute. Remove from the pan and set aside. Once cooled slightly slice into pieces.
5.Mix the salad leaves and divide it between two plates, then top with the orange and chicken. Sprinkle with the pomegranate seeds and roasted pecans. Drizzle with the remaining dressing and serve
By Christina
Salmon & Peach Salad
Serves 2
For the marinade:
2 tbsp. apple cider vinegar
1 tbsp. olive oil
1 tbsp. tamari
1 tsp. maple syrup
½ tsp. ground pepper
For the salad:
2 salmon fillets (5oz./140g each)
1 cob corn, cooked
4 oz. (120g) salad leaves
1 peach, sliced
10 cherry tomatoes, halved
1 tbsp. balsamic vinegar
What you need to do
1.Combine the apple cider vinegar, olive oil, tamari, maple syrup and ground pepper to make the marinade
2 Place the salmon skinless-side down in a flat dish, pour over the marinade. Leave it to sit in the fridge for 20-30 minutes
3 In the meantime, grill the corn in the oven or on a grill pan, then cool slightly and cut off the kernels, set aside.
4.Next, preheat the oven to 400°F (200°C) and place the salmon on a baking tray Cook for 8-10 minutes or until it is cooked through.
5.Divide the salad leaves between two bowls, top with the sliced peach, tomatoes and grilled corn. Lastly, top with the salmon, either the whole fillet or flaked.
6.To serve, drizzle with balsamic vinegar and season with salt and pepper.
By Christina
Tuna & Broccoli Salad With Honey Vinaigrette
Serves 2
For the salad:
2 big handfuls salad leaves
3 radishes, sliced
½ cup (120g) tuna in water, drained
2 slices bread
100g broccoli
2 tsp. Parmesan, grated
What you need to do
1. Divide the salad leaves between two plates. Add the sliced radish and pieces of tuna.
2.
3.
Toast the bread and cut into cubes, then add to the salad.
Place the broccoli in a pot of boiling water and cook for approx. 5 minutes, then strain and add to the salad.
4 In a bowl, mix all the dressing ingredients and drizzle over the salad. Sprinkle with parmesan cheese and serve.
For the dressing:
2 tbsp. olive oil
3 tbsp. of lemon juice
1 tsp. of honey
salt & pepper
By Christina
Grilled Chicken & Pineapple Salad
Serves 2
For the salad:
7 oz. (200g) chicken breast
4 slices pineapple, no sugar, canned
2 handfuls salad leaves
⅓ cup (10g) mint leaves
½ small onion, finely chopped
For the dressing:
2 tbsp. olive oil
1 tsp. ginger, grated
1 clove garlic, minced
1 lime, juiced
1 tsp. honey
tabasco, optional
What you need to do
1.Mix the ingredients of the dressing in a salad bowl, season with salt. Add in the spinach and mint leaves and let it rest.
2.In the meantime, cut the chicken breasts in half, horizontally (you will end up with 4 chicken fillets), place on a hot grill pan, and cover each chicken breast with a slice of pineapple, season with black pepper.
Grill for around 6-8 minutes, then turn and grill for another 5 minutes (at this stage remove the pineapple and let it grill next to the chicken).
3.Remove from the heat and let the chicken rest 3 minutes, then, cut it into strips
4.Add the chicken to the salad together with sliced pineapple and finely chopped onion, mix before serving.
Vegetarian Option: Replace the grilled chicken with fried or baked tofu or feta cheese.
By Christina
Waldorf Chicken Salad
Serves 2
3.5 oz (100g) chicken, cooked, shredded or chopped
3 celery stalks, chopped
1 apple, peeled, deseeded, chopped
¼ cup (40g) raisins
¼ cup (30g) walnuts, chopped
1 tbsp. mayonnaise
1 tbsp. natural low fat yogurt
1 tbsp. lemon juice
3 oz. (90g) mixed salad leaves
What you need to do
1. Place the chicken, chopped celery and apple, raisins, and walnuts in a bowl. Add in the mayonnaise, yogurt and lemon juice, season with salt and pepper and mix well.
2.
Divide the salad leaves between bowls and top with the filling Serve with freshly ground black pepper
Vege Option:
Instead of chicken add tofu.
By Christina
Tuna & Quinoa Toss Salad
Serves 2
For the dressing:
1 tbsp. olive oil
2 tsp. red wine vinegar
1 tsp. fresh lemon juice
1 tsp. Dijon mustard
salt & pepper, to taste
What you need to do
1 Cook quinoa according to instructions on the packaging.
2 Combine the dressing ingredients in a small bowl
3.Then combine quinoa and the remaining ingredients in a different bowl Drizzle with the dressing and toss gently to coat.
For the salad:
1 cup (185g) cooked quinoa ¼
cup (50g) chickpeas, rinsed and drained
½ cucumber, chopped
1 tbsp. crumbled feta cheese
10 cherry tomatoes, halved
2 cans tuna (7oz./200g drained)
By Christina
Salmon & Couscous Salad
Serves 2
For the salmon:
2x 4 oz (115g) pieces of salmon
2 tsp olive oil
2 tsp lemon juice
sea salt & pepper
For the salad:
2 cups (150g) iceberg lettuce, chopped
1 cup (157g) couscous, cooked
½ red onion, chopped
10 cherry tomatoes, chopped
2 tbsp feta cheese
For the dressing:
1 tbsp olive oil
1 tbsp fresh lemon juice
½ tsp Dijon mustard
½ tsp maple syrup or honey
(optional)
sea salt & pepper, to taste
What you need to do
1 Preheat oven to 400°F (200°C) Rub the salmon with olive oil and season with salt and pepper.
2 Place salmon skin-side down on a baking tray, and pour the lemon juice over the top. Roast for 10-12 minutes, until cooked through.
3.In the meantime, make the dressing by whisking together all the ingredients
4.Prepare the salad by dividing the iceberg lettuce in between bowls, top with cooked couscous, red onion, tomatoes, and feta cheese.
5.Once salmon is cooked, remove from oven and place on top of the salad. Drizzle with the dressing and serve
By Christina
Moroccan Cod & Bulgur Salad
Serves 2
10 oz. (300g) cod fillets 1 tbsp.
lemon juice 2 cloves garlic, crushed
½ tsp. turmeric
½ tsp. paprika
½ tsp. cumin
pinch of saffron
2 tbsp. olive oil
½ cup (100g) of bulgur
1 tomato, chopped
¼ onion, chopped
15 green olives, pitted and halved
3 sprigs of parsley, chopped
lemon wedges, to serve
What you need to do
1 Drizzle the cod fillets with lemon juice, then season 1with salt and pepper. Rub with the garlic, and the rest of the spices and coat with 1 tbsp. of oil. Leave for half an hour to marinade.
2 Cook the bulgur in salted water (about 15 minutes) and once cooked, set aside. Place the chopped tomato in a salad bowl, add in the chopped onion, olives and parsley. Season with salt and pepper, mix and set aside.
3.Heat the pan, and fry the cod for about 3-4 minutes each side, until cooked throughout, then remove from the pan
4.Heat the cooked bulgur on the same pan, with the remaining juices, then divide between plates. Serve with the cod and top with the prepared tomato salad.
Serve with lemon wedges.
By Christina
Goats Cheese, Pear & Walnut Salad
Serves 2
3.5 oz. (100g) mix salad leaves
1 ripe pear
2 tbsp. lemon juice
3.5 oz. (100g) goats cheese
1.1 oz. (30g) walnuts
1 tbsp. honey
1 tbsp. olive oil
What you need to do
1.Divide the salad leaves onto 2 plates. Peel the pear, and cut into quarters, cut out the seed nests, cut the quarters into bite-size pieces. Transfer into a bowl and drizzle with lemon juice.
2.Take the pears out of the lemon juice and add them to the salad leaves
3.In the bowl with lemon juice, add honey, olive oil, and salt, to taste. Mix well and set aside.
4 Crumble the goat cheese over the salads and top with chopped walnuts. Drizzle with the earlier made dressing and serve.
By Christina
Serves 2
2 bunches parsley, roughly chopped, around 1 oz. (30g)
¼ cup (46g) cooked quinoa
1 avocado, peeled, stone removed, cut into cubes
½ cucumber, cut into cubes
½ zucchini, cut into cubes
1 small red onion, finely diced
1 tsp. olive oil
juice of 1 lemon
¼ cup (30g) mixed seeds and nuts, to garnish
Detox Salad
What you need to do
1 In a medium bowl, add parsley, avocado, quinoa, cucumber, zucchini, and onion and toss to combine.
2.Drizzle with olive oil and lemon, season with salt and pepper, then mix to combine and serve sprinkled with nuts and seeds.
By Christina
Grilled Pumpkin, Tofu & Bulgur Salad
Serves 2
2 ¼ cup (500g) pumpkin, cubed
1 tsp. sweet paprika
1 tsp. chili powder
2 tsp. dried rosemary
1 tbsp. olive oil
1 tbsp. honey
⅓ cup (40g) walnuts, chopped
¼ cup (55g) of bulgur wheat
few handfuls of spinach
⅔ cup (80g) tofu, drained
1 tbsp. balsamic glaze
What you need to do
1.Heat the oven to 400°F (200°C).
2 Season the pumpkin with salt and pepper, paprika powder and rosemary. Cover well with olive oil and honey.
3.Put the pumpkin on a baking tray lined with paper. Bake in the oven for about 20 minutes, halfway through cooking time add the walnuts and drained tofu.
4 Place the bulgur into a small pot, and add ¾ cup of water, season with salt and bring to boil Simmer under cover for about 20 minutes until tender, and the liquid is absorbed.
5.Add the cooked bulgur to the roasted pumpkin on the baking tray and mix, collecting the whole flavour from the roasted pumpkin.
6 Add the spinach and mix well Divide onto plates, season with freshly ground pepper and drizzle with balsamic glaze. This dish can be served warm or cold.
By Christina
Serves 2
For the salad:
2 cups (200g) baby kale
2 handfuls microgreens
2 carrots, shredded
8 radishes, thinly sliced
Superfood Tahini Salad
What you need to do
1.Make the dressing by blending all the dressing ingredients. Taste and adjust seasonings if necessary.
2 For the salad, toss all of the salad ingredients in a bowl and drizzle with the tahini dressing.
For the dressing:
½ lemon, juice
2 tbsp. tahini
1 tsp. honey
2 tbsp. water
salt
1 garlic clove, minced cayenne
3.Top with microgreens or your favourite seeds (optional).
By Christina
Roasted Root Veg Salad With Feta
Serves 4
2 medium carrots, peeled
2 medium parsnips, peeled
1 lb. (450g) pumpkin, peeled
2 tbsp. olive oil
4 oz. (120g) rocket
2 oz. (50g) feta
¼ cup (30g) pumpkin seeds
What you need to do
1 Pre-heat the oven to 400°F (200°C)
2.Wash and peel the carrots and parsnips. Cut them into small strips Peel and cube the pumpkin
3.Place all the vegetables into a roasting tray, and grease evenly with 1 tbsp. of olive oil. Season with salt and pepper, and roast in the oven for 20-30 minutes (depending on the thickness of the vegetables).
4.Once cooked add the roasted vegetables and rocket to a large bowl and drizzle with the remaining 1 tbsp of olive oil.
5 Sprinkle with crumbled feta cheese and pumpkin seeds, and season with salt and pepper to serve.
Kale & Broccoli Salad
Serves 2
For the salad:
½ head broccoli
1 tbsp. olive oil
1 ¼ cup (125g) kale
1 ¼ cup (125g) mixed salad leaves
¼ cup (30g) raisins
¼ cup ( 30g) almonds, roasted, chopped
What you need to do
1.Preheat oven to 400°F (200°C).
2.Place the broccoli florets on a baking tray, drizzle with olive oil and season with salt and pepper. Cook for 15-20 minutes until soft, add the kale in the last 10 minutes of cooking, then remove from the oven.
3.Place the broccoli, kale and salad leaves in a mixing bowl and add in the almonds and raisins. Mix gently.
For the dressing:
1 tbsp. honey
1 tbsp. balsamic vinegar
2 tbsp. lemon juice
1 tbsp. almond butter
4 Make the dressing by mixing all the dressing ingredients and drizzle the salad. Mix well before serving.
Veggie ‘Throw Together’ Salad
Serves 3
For the salad:
1 medium sweet potato
⅝ cup (120g) chickpeas, drained
1 tbsp. olive oil
9 oz. (250g) asparagus
1 cup (30g) spinach
1 cup (30g) kale
1 cup (30g) rocket
the dressing:
1 tsp. mustard
1 tbsp. tahini
2 tbsp. lemon juice
1 tbsp. olive oil
1 tsp. honey
What you need to do
1.Preheat oven to 375°F (190°C).
2.Wash and chop the potato into bite size pieces, then place on a baking tray with the chickpeas. Drizzle with 1 tbsp. of olive oil and season with salt and pepper. Roast for 30 minutes. Add the asparagus in the last 10 minutes of roasting.
3 In the meantime, prepare the dressing by mixing all the dressing.
4.Place spinach, kale and rocket in a bowl and rub the dressing into the leaves
5.Once the roasted veggies are ready, divide the salad between bowls and top with the baked potato, chickpeas and asparagus. Serve hot or cold.
By Christina
Sun-dried Tomato & Tahini Salad
Serves 2
1 ¾ cup (130g) lentils, drained
1 cup (70g) sundried tomatoes, drained
½ cup (80g) artichoke, drained
1 cup (225g) spinach
½ cucumber, chopped
2 tbsp. tahini
2 tsp. apple cider vinegar
1 tbsp. tamari or soy sauce
1 tsp. honey
What you need to do
1.Prepare the vegetables and place them in a large bowl
2.Mix the dressing ingredients (tahini, vinegar, tamari & honey), season with salt and pepper, and drizzle over the salad.
Mix well, divide onto two plates and serve.
By Christina
Kale & Tofu Salad With Peanut Butter Dressing
Serves 4
For the salad:
14 oz (400g) natural tofu
3 cups (90g) kale, chopped
1 cup (100g) purple cabbage, shredded
1 red bell pepper, chopped
⅔ cup (30g) carrot, grated
1 tbsp coconut oil
For the dressing:
3 tbsp peanut butter
2 tbsp coconut milk
1 tbsp. rice vinegar
1 tbsp. honey
1 tbsp soy sauce
½ lime, juiced
½ tsp chili flakes
1-2 tbsp. water
What you need to do
1. Wrap the tofu in a kitchen cloth and place something heavy on top of it, this will cause the moisture in the tofu to be released.
2. In the meantime, prepare your vegetables. Toss the chopped kale, grated carrot and shredded cabbage in a salad bowl.
3. In a small bowl, mix all the dressing ingredients.
4. Heat the coconut oil in a pan. Cut the tofu into strips and season with salt and pepper, then fry on mediumhigh heat for about 5 minutes on each side, or until golden brown
5. Divide the salad between bowls, top with tofu, drizzle with the salad dressing and season with black pepper to serve.
Tip: If you prefer a meat version of this salad, then it will go perfectly with a grilled chicken breast instead of the tofu
per serving
By Christina
Smoked Salmon & Strawberry Salad
Serves 2
For the salad:
4 handfuls lamb’s lettuce or rocket, or mix
3.5 oz. (100g) smoked salmon, cut in bite size bits
10 mini mozzarella balls, torn
10 strawberries, halved handful basil leaves
For the dressing:
1 tbsp honey
1 tbsp olive oil
1 tbsp lemon juice
1 tsp honey mustard
What you need to do
1.Divide the lettuce leaves between two plates. Add the torn smoked salmon and mozzarella balls as well as the strawberries and basil leaves
2.Mix all the dressing ingredients and drizzle over the salads. Season with freshly ground black pepper and serve
By Christina
Cucumber, Avocado & Chicken Salad
Serves 4
For the salad:
½ head iceberg lettuce, shredded
a dozen basil leaves, torn
1 avocado
2 tsp. lemon juice
½ cucumber, peeled
¼ cup (25g) walnuts
For the chicken:
2 chicken breast fillets (around 150g each)
1 tbsp olive oil
1 tbsp. mustard
1 tbsp honey
For the sauce:
3 tbsp yogurt
1 garlic clove, minced
What you need to do
1.Place the iceberg lettuce into a large bowl. Add torn basil leaves and mix Divide between 2 serving bowls
2.Season the chicken fillets with salt and rub with olive oil. Heat a dry pan and fry the chicken for 5 minutes on each side.
3 In the meantime, mix the mustard and honey Grease the top of the fillets with half the sauce, then turn and cook for another 1.5 minutes. Repeat on the other side. Once cooked, cool slightly and chop.
4.Cut the avocado flesh into cubes, and drizzle with lemon juice Peel and slice the cucumber
5.Prepare the garlic sauce by mixing the yogurt and the minced garlic clove season with salt & pepper.
6.Top salads with the chopped chicken, avocado, cucumber, and walnuts Pour over the garlic sauce, and serve.
By Christina
Pear, Cured Ham & Walnut Salad
Serves 2
bag of rocket
1 ripe pear, sliced
3 oz (100g) blue cheese, cubed
4 slices cured ham, cut into strips
¼ cup (30g) walnuts, chopped
Dressing:
1 tbsp olive oil
2 tsp lemon juice
1 tbsp maple syrup
What you need to do
1.Divide the rocket between two bowls. Peel the pear, cut into quarters, cut out the seed nests, and slice Then arrange on the rocket evenly.
2.Add the cubed cheese and the ham. Finally, top with nuts.
3 Mix the dressing ingredients, season with salt and freshly ground pepper, and pour over the salad then serve.
By Christina
Easy Greek Zoodle Salad
Serves 2
For the salad:
1 cucumber
8 8 oz (250g) cherry tomatoes
2 spring onions
3 5 oz (100g) feta cheese
1 1 oz (30g) black olives
For the dressing:
1 tsp dried oregano
1 tbsp lemon juice
2 tbsp olive oil
1 large garlic clove, crushed
What you need to do
1.Cut the ends of the cucumber and spiralize it into a bowl Cut the cucumber “noodles” in 2-3 parts, to shorten them.
2.Cut the cherry tomatoes in halves, chop the spring onions, and cut the feta into cubes. Add everything to the cucumber.
3.In a cup or small bowl, mix the ingredients of the dressing, then drizzle over the salad and mix gently. Divide between two plates and serve.
4.This salad is also a perfect side for grilled meats.
Crushed Cucumber Salad With Smoked Salmon
Serves 2
For the salad:
1 red bell pepper, chopped
1 cucumber, crushed, chopped
1 garlic clove, sliced fresh coriander, chopped
6 oz (180g) hot smoked salmon fillets
For the dressing:
1 lime, juiced
1 tbsp. fish sauce
1 tbsp rice wine vinegar
1 tbsp. sesame oil
1 tbsp. black sesame seeds
What you need to do
1.Roughly chop the red bell pepper and place in a bowl. Using a meat mallet or a rolling pin, smash the cucumber, then slice into bite-size pieces and transfer into the bowl. Add the sliced garlic and chopped coriander.
2.Mix all the dressing ingredients and drizzle over the cucumber. Mix well and divide between 2 plates.
3.To serve, break the salmon up into pieces and top the cucumber salad season with freshly ground black pepper.
Note: Use as much or as little coriander as you like
Healthy Coronation Chicken Salad
Serves 2
3 tbsp Greek yogurt full fat)
1 tsp. curry powder (or more, to taste)
5 oz (150g) cold cooked chicken, chopped (leftover roast chicken is perfect)
6 dried apricots, chopped
1 celery stick, chopped
What you need to do
1.Mix the yogurt and curry powder. If needed, add a splash of water to thin the sauce to the consistency you like
2.Stir in the chicken, apricots, celery and almonds and season to taste with salt and pepper
3.Serve with a side salad or as a sandwich filling.
By Christina
Grilled Vegetable Salad With Tuna
Serves 4
1 lemon
¾ cup (160g) tuna pieces in olive oil
½ cup (15g) fresh mint
1 garlic clove, crushed
2 zucchinis
2 ¾ cups (350g) asparagus
½ cup (50g) pistachio nuts, peeled and chopped
What you need to do
1.Clean the lemon, grate the skin and squeeze out the juice. Drain the tuna, but save the oil for later.
2.Remove the leaves from the sprigs of mint and place in a high cup with the lemon zest, lemon juice, and tuna oil. Add in the garlic and blend until smooth. Season with salt and pepper
3.Cut the zucchinis into slices and sprinkle with salt and pepper. Heat the grill pan and grill the zucchini for 6 minutes, turning halfway. Then cook the asparagus for 4 minutes, turning halfway.
4.Place the vegetables in a bowl and add in the marinade. Mix gently until covered
5.To serve, divide veg and tuna between plates and top with chopped pistachio nuts.
By Christina
Low Carb Turkey Salad
Serves 5
For the salad:
1lb. (450g) cooked turkey breast, sliced
1 cup (70g) white cabbage, finely chopped
1 cup (70g) red cabbage, finely chopped
1 red bell pepper, finely sliced
1 large carrot, finely grated
6 radishes, finely sliced
1 cup (100g) bean sprouts
3 green onions, finely sliced
4 tbsp. coriander, chopped
3 tbsp. toasted sesame seeds
⅓ cup (30g) almonds, chopped
For the dressing:
¼ cup (60ml) tahini
¼ cup (60ml) water
¼ cup (60ml) lemon juice
1 garlic clove, minced
1 tbsp. honey
What you need to do
1.Prep all the vegetables, wash and peel where necessary Place the shredded cabbage, turkey breast, peppers, radishes, sliced onions, grated carrot, coriander and almonds in a large bowl Mix well to combine
2 Make the salad dressing by blending all the dressing ingredients together until creamy.
3.Pour the salad dressing over the salad and toss to cover. Serve straight away or store in the fridge until required.
By Christina
Tofu In Peanut Sauce
Serves 4
1 tbsp.coconut oil
2 ¼ cups (400g)tender stem broccoli
1 ⅜ cups (350g)firm tofu
For the sauce:
¼ cup (65g) natural peanut butter
2tbsp.tamari or soy sauce
2 tbsp. water
5 tbsp. honey
1tsp.sesame oil
½ tsp.chili flakes
1tbsp. ginger, grated
What you need to do
1.Firstly, prepare the tofu.Drain all the water, and sandwich it between two paper towels and two plates Place a heavy item like a can on the top plate. Press for at least 30 minutes
2 Cut the tofu into ½ inch (1 25 cm) cubes
3 Mix all the sauce ingredients and set aside Steam or boil the tender stem broccoli until tender, set aside.
4.In the meantime, heat the coconut oil in the pan over medium heat and cook the tofu for around 10-15 minutes, occasionally turning, until browned. Add in the prepared sauce and stir well Remove from heat and serve with the cooked broccoli.
By Christina
Chickpea & Tahini Stuffed Aubergine
Serves 4
2 large aubergines
2 tbsp olive oil
1 small onion, chopped
2 cloves garlic, chopped
2 tbsp chopped parsley, plus more to garnish
1 cup (200g) chickpeas, drained
2 tbsp tahini
juice of ½ lime
salt, pepper, oil
Spices:
1 tsp. turmeric
1 tsp oregano
1 tsp cumin
1 tbsp. coriander, fresh, chopped
⅓ tsp hot paprika
⅓ tsp. sweet paprika
What you need to do
1.Heat the oven to 400°F (200°C).
2 Cut the aubergines in half lengthwise, place them on a baking tray lined with baking paper, and bake in the oven for about 25-30 minutes. Once baked remove the flesh with a spoon, leaving about ¼ inch (½ cm) of the edges of the aubergine. Chop the aubergine flesh and set aside
3.Heat a pan with 2 tbsp. of olive oil, add the chopped onion and finely chopped garlic, fry for 2-3 minutes. Then add the chopped flesh, and season with salt and pepper Continue cooking for another 5 minutes, stirring often
4.Next, add the spices, and fry for another 2-3 minutes, adding water as needed to avoid burning.
5 Add the chopped parsley and take off the heat Finally add the chickpeas, tahini and lime juice, mix, and season with salt and pepper to taste.
6 Transfer the stuffing into the halved cooked aubergines and serve with fresh chopped parsley
Baked Sweet Potato With Feta, Pesto & Pomegranate
Serves 4
1.7 lbs. (800g) sweet potato 1
tbsp. olive oil 2.8 oz. (80g) feta cheese seeds of ½ pomegranate (50g)
1.7 oz. (50g) pesto (homemade or store bought)
What you need to do
1 Heat the oven to 390°F (200°C) Wash the potatoes and cut them into 4 slices. Season with salt, pepper, and rub with olive oil
2 Arrange on a baking tray and bake in the oven for about 30-45 minutes, until soft (the fork should smoothly enter the flesh) Thinner slices will be ready earlier.
3.Once cooked, spread the pesto over the potato slices, sprinkle with crumbled feta cheese and pomegranate seeds. If necessary, season with salt and pepper to taste.
By Christina
Satay Tempeh Skewers With Asian Slaw
Serves 4
14 oz. (400g) natural tempeh
For the marinade:
¼ cup (45g) crunchy peanut butter
3 tbsp coconut milk (more if required)
1 tbsp sesame oil
1 tbsp. lime juice
1 tbsp tamari (or soy sauce)
1 tbsp. honey
1 tsp chili paste (sambal oelek)
1 tsp ginger, grated
For the slaw:
300g red cabbage, shredded
1 tbsp sesame oil
1 tsp honey
1 tbsp. lime juice
2 tsp ginger, grated sesame seeds, to serve
What you need to do
1.Cut the tempeh into 32 even cubes.
2.Mix all the marinade ingredients in a bowl. Add the tempeh to the marinade and stir until all cubes are covered. Cover the dish or place in an airtight container and store in the fridge overnight (or a least 1-2 hours).
3 Preheat the oven to 350°F (180°C)
4.Thread the marinated tempeh on skewers (4 cubes on each), then place on a baking sheet and bake for 20-25 minutes checking to prevent burning. Save the rest of the marinade for serving.
5 Mix all the slaw ingredients and season with salt and pepper, then mix well and set aside.
6.Once tempeh is ready, serve 2 skewers per person with a drizzle of the leftover sauce, alongside the Asian slaw. Sprinkle with sesame seeds to serve.
By Christina
Chickpea & Quinoa Tabbouleh
Serves 4
¾ cup (130g) quinoa, uncooked
1 x 14 oz. (400g) can chickpeas, drained
2 medium tomatoes, diced
1 small cucumber, diced
1 cup (60g) parsley, chopped
3 tbsp. olive oil
2 tbsp. red wine vinegar
salt & pepper
What you need to do
1.Cook the quinoa according to the instructions on packaging. Once cooked, drain and set aside.
2.In a large bowl, mix the cooked quinoa, chickpeas, tomatoes, cucumber, parsley, oil, and vinegar.
3.Season to taste with salt and pepper and place in the refrigerator to chill. Best served chilled.
4.Store refrigerated in an air-tight container for up to 2-3 days.
By Christina
Sweet Potato Spanish Omelet
Serves 2
1 tbsp. olive oil
1 cup (130g) sweet potatoes, peeled, diced
1 small onion, chopped
½ red bell pepper, chopped
1 cup (70g) mushrooms chopped
2 handfuls spinach, chopped
4 eggs, beaten
¼ cup (35g) feta cheese, cubed salt & pepper
What you need to do
1.Preheat the grill to a medium-high heat.
2.Heat the oil in a medium ovenproof frying pan and fry the sweet potatoes for 3 to 4 minutes, until they start to soften Add the onion and cook for another 2 minutes, then add the pepper and mushrooms and cook for 3 minutes, stirring continuously. Finally add the spinach and cook for 1-2 minutes, until the spinach has wilted
3.Pour in the beaten eggs and tip the pan so that the eggs run evenly across the vegetables, covering the pan. Season with salt and pepper. Cook for a further 3 to 4 minutes, until the bottom of the omelet begins to set
4.Top the eggs with cubed feta and place the pan under the grill for about 5 minutes to cook the top. The omelet is done when the eggs have completely set. Serve immediately.
By Christina
Spanish Zucchini Tortilla
Serves 2
1 tbsp. olive oil
1 small potato, peeled, chopped
1 small onion, chopped
½ small zucchini, thinly sliced
6 eggs
What you need to do
1 Heat oil in a non-stick pan and sear the potato and onion over medium-high heat, for about 4 minutes. Next, add the zucchini and sauté for another 4 minutes
2.In a bowl, whisk eggs and season with salt and pepper. Transfer the vegetables from the pan into the bowl and mix well.
3.Using the same pan, add the egg mixture on low heat and make sure everything is evenly distributed After about 3 minutes, run a spatula through the outer edges of the tortilla to make sure it does not stick to the pan.
4.After 8-10 minutes, flip the tortilla (this might take more or less, depending on heat, size and pan), using a plate over the pan. Slide the uncooked part back into the pan.
5.After another 5-6 minutes, the tortilla should be cooked. Remove from heat and serve.
By Christina
Egg & Turkey Stuffed Peppers
Serves 4
4 eggs
4 egg whites
2 tbsp. almond milk
1 tsp. coconut oil
1 small onion, chopped
1 lb. (450g) lean ground turkey
2 tsp. oregano
1 tsp. cumin
2 cups (60g) spinach, chopped
4 red medium bell peppers
½ cup (50g) cheese (dairy or plant-based) parsley, chopped to serve
What you need to do
1.Heat oven to 400°F (200°C).
2.Beat the eggs, egg whites and milk, then set aside.
3.Heat the coconut oil in a pan over medium heat. Add the onion and cook for 3 minutes until softened and browned.
4.Add in the turkey, oregano and cumin, season with salt and pepper. Cook until meat is cooked through, about 5 minutes. Then add the spinach, and mix until it wilts about 2 minutes Increase the heat and add in the eggs Pull the eggs across the skillet with a spatula Repeat for about 3 minutes until eggs are cooked Then set aside
6 Cut the peppers horizontally and remove the seeds, then stuff with the scrambled eggs and turkey.
7.Place the peppers in a baking dish and sprinkle them with grated cheese.
8.Bake in the oven for 15 minutes, until cheese has melted and the edges have browned.
9.To serve, sprinkle with chopped parsley.
By Christina
Miso Salmon With Zucchini Noodles
Serves 2
For the salmon:
2 salmon fillets, 4 5 oz (130g) each
2 tbsp miso paste
2 tbsp honey
¼ cup (60ml) tamari, or soy sauce
2 tbsp ginger, grated
2 tbsp. apple cider vinegar
1 tbsp sesame oil
2 tsp. sesame seeds
For the noodles:
14 oz. (400g) zucchini noodles
6 radishes, sliced
2 tsp. sesame oil
2 tsp ginger, grated
1 tsp. honey
2 tbsp soy sauce
juice of 1 lime
What you need to do
1.Mix all the salmon marinade ingredients. Coat the salmon fillets in the marinade and refrigerate for at least 20 minutes.
2 In the meantime, place the zucchini noodles and sliced radish in a bowl. Mix all the ingredients for the dressing and pour over the salad. Mix well and refrigerate
3.Preheat oven to 350°F (180°C).
4.Place the salmon in an oven safe dish and pour some of the marinade over it. Bake for 12 minutes and then turn the broiler on for about 2-3 minutes to brown the top. Check often to avoid burning.
5.Once cooked, serve salmon alongside the zucchini salad. Sprinkle with sesame seeds to serve.
By Christina
Moroccan Cod & Bulgur Salad
Serves 2
10 oz. (300g) cod fillets
1 tbsp. lemon juice
2 cloves garlic, crushed
½ tsp. turmeric
½ tsp. paprika
½ tsp. cumin
pinch of saffron
2 tbsp. olive oil
scant ½ cup (100g) of bulgur groats
1 tomato, chopped
¼ onion, chopped
15 green olives, halved
3 sprigs of parsley, chopped lemon wedges, to serve
What you need to do
1.Drizzle the cod fillets with lemon juice, then season with salt and pepper. Rub with the garlic, and the rest of the spices and coat with 1 tbsp. of oil. Leave for half an hour to marinade.
2.Cook the bulgur in salted water (about 15 minutes) and once cooked, set aside. Place the chopped tomato in a salad bowl, add in the chopped onion, olives and parsley. Season with salt and pepper, mix and set aside.
3.Heat the pan, and fry the cod for about 3-4 minutes each side, until cooked throughout, then remove from the pan
4.Heat the cooked bulgur on the same pan, with the remaining juices, then divide between plates Serve with the cod and top with the prepared tomato salad. Serve with lemon wedges.
By Christina
Turkey & Broccoli Stir Fry
Serves 2
3.5 oz. (100g) black rice noodles
7 oz. (200g) turkey fillet, chopped
1 broccoli, diced into florets
1 tbsp. olive oil
4 tbsp. soy or tamari sauce
2 tsp. sesame oil
1 tbsp. rice vinegar
1 tbsp. grated ginger
2 tbsp. spring onion, chopped
handful coriander, to serve
What you need to do
1 Cook the noodles according to the instructions on the packaging. Strain and rinse with cold water, then set aside.
2 In a wok or deep pan, heat the olive oil and fry the turkey for about 3-4 minutes. Add in the broccoli florets and fry for another 1-2 minutes. Next, pour half a cup of water and 3 tbsp. of soy sauce, then cook until all the water evaporates and the broccoli is tender (about 10 minutes)
3.In the meantime, mix together the remaining soy sauce, sesame oil, vinegar, grated ginger, and mix well.
4 Once turkey and broccoli are ready, add in the cooked noodles and heat it for a 2-3 minutes.
5.Take off the heat, pour in the sauce and gently mix. Serve with chopped spring onions and coriander leaves
By Christina
Baked Salmon With Zoodles & Quinoa
Serves 2
2 salmon fillets (4.4 oz. /125g each)
3.5 oz. (100g) quinoa, cooked
1 zucchini
½ tbsp. olive oil
1 garlic clove, crushed
2.5 oz. (70g) sundried tomatoes, rinsed, chopped
Salmon marinade:
2 tbsp. tamari
½ tbsp. olive oil
½ tsp. sweet paprika
½ tsp. hot paprika
1 tbsp. rice vinegar
1 tsp. honey
1 tbsp. black sesame seeds
chili flakes, to taste
What you need to do
1.Mix together the ingredients of the marinade and cover the salmon to marinate for about 1 hour
2.While the salmon is marinating, cook the quinoa and spiralize the zucchini.
3.Heat the oil in the pan, add the crushed garlic and fry for 1-2 minutes Add in the zoodles and stir occasionally until it softens (about 3-4 minutes) Towards the end add the chopped tomatoes, and season with salt and pepper, to taste.
4.Heat the oven to 480°F (250°C) and place the salmon on a baking tray or casserole dish Bake for about 7 minutes
5.Remove the salmon from the oven to rest for a moment. In the meantime, pour in the salmon juices into the quinoa, and mix well.
6 Divide the quinoa and zoodles between two plates, then place the salmon on top. Sprinkle with chili flakes to serve.
Chicken Thighs With Hoisin Rice
Serves 8
2 tbsp. coconut oil
8 skinless chicken thighs
1 cup (200g) jasmine rice
4 spring onions, chopped
4 cloves garlic, sliced
⅓ cup (200ml) white wine
2 cups (500ml) chicken stock
4 tbsp. dried cranberries
What you need to do
1 Preheat the oven to 375°F (190°C)
2.In a large pan, heat the coconut oil.
3.Season the chicken thighs with salt and pepper and fryfor 5 minutes each side until golden brown, then take off the heat and transfer onto a plate.
4 Pour out most of the fat from the pan, leaving about 1 tbsp in the pan
5.Add into the pan the peeled and sliced garlic and the spring onions. Sauté for 1 minute.
For the sauce:
3 tbsp. soy sauce
2 tbsp. of rice vinegar
1 tbsp. of peanut butter
1 tsp. of chili flakes
1 tsp. of honey
1 tsp. of sesame oil
6 Add uncooked rice and fry again for about 1 minute Pour in the wine and cook for a further 2 minutes until most of the liquid evaporates. Next, add all ingredients of hoisin sauce, hot stock, and cranberries, bring to a boil.
7.Transfer the rice into an oven safe dish and place the chicken thighs in the center. Bake in the preheated oven for 30 minutes.
8 Once cooked, divide between plates and serve, or store in the fridge for up to 2-3 days
Chinese Pork Stir-Fry With Pineapple
Serves 4
14 oz (400g) pork tenderloin
1 tbsp. potato starch
½ cup (100g) white rice
⅔ cup (135ml) pineapple chucks, in juice (keep the juice)
1 red bell pepper, sliced
½ onion, sliced
2 garlic cloves
½ chili pepper
1-inch fresh ginger, grated
2 tbsp coconut oil
2 spring onions, chopped, to serve
For the sauce:
⅓ cup (180ml) pineapple juice from can
5 tbsp soy sauce
3 tbsp. rice vinegar
What you need to do
1 Wash the meat, pat dry, and cut them into the thinnest slices possible Season with salt and pepper, and coat with potato flour
2.Cook the rice according to instructions. Drain the pineapple but keep some of the juices for the sauce. Cut the peppers into strips, and the spring onions julienned. Half the chili, remove the seeds, then finely chop. Peel and grate the ginger.
3.Prepare the sauce by mixing all sauce ingredients in a bowl.
4.In a wok or large pan, heat 1 tablespoon of coconut oil, and stir fry all the vegetables (pepper, onion, garlic, chili, ginger) over high heat for about 3 minutes Add the drained pineapple and fry together for another 2 minutes, then transfer everything onto a plate
5 Add a second spoon of oil to the pan and fry the tenderloin on high heat for about 3 minutes, stirring constantly
6.Put the vegetables back into the pan and mix, then add the sauce. Cook over high heat for about 2 minutes until the sauce thickens. Mix occasionally.
7.Sprinkle with chopped spring onions and serve with rice.
Cajun Beef & Veg Rice
Serves 3
1 tbsp. coconut oil
3 large carrots, sliced
2 peppers, sliced
4 spring onions, sliced
1 lb. (500g) 5% fat beef mince
2 tsp. Cajun seasoning
1 tbsp. tomato purée
1 lb. (500g) cooked rice
What you need to do
1 Heat the oil in a large pan over medium heat Add the carrots, peppers and white parts of the spring onions. Sauté for 10 minutes until the vegetables start to soften
2 Add in the minced beef and season with salt and pepper Cook for 10 minutes, until the meat is browned.
3.Add the Cajun seasoning and tomato purée then stir well Add in the cooked rice along with 4 tbsp of water
4 Stir well to combine all of the ingredients and continue cooking for about 3-4 minutes.
5.Sprinkle with the green parts of the spring onions and serve.
Serves 3
1 cup (185g) rice, uncooked
2 tbsp. olive oil
1 carrot, peeled, sliced
1 pepper, chopped
1 small onion, sliced
3 garlic cloves, sliced
1 small zucchini, sliced
1 ½ tbsp. ginger, grated
pinch of chili flakes
9 oz. (250g) shrimps
2 tbsp. soy sauce
1 tsp. potato flour
⅔ cup (160ml) water
1 tbsp. coconut palm sugar
Chinese Style Shrimps & Veg
What you need to do
1.Cook the rice according to the instructions on the packaging.
2.In a wok (or large frying pan), heat 1 tbsp. of oil. Sauté the carrots, peppers and garlic for 3 minutes. Then add zucchini and continuously stir for about 5 minutes. Add ginger and season with salt and chili.
3.Move the vegetables to the edge of the pan. Add in the remaining 1 tbsp. of oil and cook the shrimps on the other side of the pan. Fry on high heat, continuously stirring, for about 1 minute Mix with vegetables and cook for another minute.
4 Mix the soy sauce with the potato flour, water and sugar. Pour the mixture into the pan and bring to a boil, simmer for 1 minute stirring frequently. Serve with cooked rice
By
Zesty Turkey Meatballs With Couscous Salad
Serves 4
For the meatballs:
2 tbsp coconut oil
1 onion, chopped
¼ tsp chili flakes
2 garlic cloves, chopped
1 lb. (500g) turkey thigh mince
2 handfuls mint leaves, finely chopped
1 lemon, zested and juiced
7 oz (200g) 0% fat Greek yogurt
1 garlic clove, minced
For the salad:
7 oz. (200g) couscous, plus 1 tbsp.
1 cup (250ml) vegetable stock cube
7 oz (200g) frozen peas
8 radishes, finely sliced
What you need to do
1.Heat 1 tbsp. of oil in a frying pan over medium heat, and sauté onion for 5 minutes. Add in the chilies and garlic, then continue for another 1 minute. Transfer to a bowl, and leave to cool for 5 minutes
2 Next, add the turkey mince, half the mint, half the lemon zest and 1 tbsp of dry couscous into the bowl Season with salt and pepper, mix well and shape into 16 meatballs. Pop them in the freezer for 15 minutes.
3.In the meantime, put the couscous in a bowl with the remaining lemon zest. Pour over the hot stock, cover and set aside for 15 minutes.
4.Blanche the peas in a pot for 2 minutes. Drain and set aside.
5.Make the sauce by mixing the yogurt, minced garlic, the remaining mint and half the lemon juice. Season with salt and pepper then set aside.
6.Fluff up the couscous with a fork, and mix in the remaining lemon juice, peas, and sliced radishes. Season to taste.
7 Heat the remaining 1 tbsp of oil in a frying pan over medium heat Fry the meatballs for 10 minutes, turning regularly until browned
8 Cover with a lid and cook for 5 more minutes on low heat, until thoroughly cooked. Serve with the couscous salad and yogurt.
*Nutrition per serving
By Christina
Honey & Lime Glazed Salmon With Pineapple Rice
Serves 4
1 3 lb (600g) salmon, 4 fillets
Marinade:
3 tbsp honey
3 tbsp lime juice
3 tbsp soy sauce
1 tbsp olive oil
3 tbsp ginger, grated
2 garlic cloves, crushed
rice:
⅔ cup (150g) rice
¾ cup (200g) sweetcorn
1 ¼ cups (250g) pineapple, chopped
1 ⅓ cup (200g) cucumber, chopped
1 lime, juiced
2 tbsp honey
½ cup coriander leaves (or mint)
What you need to do
1 Slice the skin off the salmon fillets and discard Rinse salmon fillets and dry.
2.Mix the ingredients of the marinade and coat the pieces of salmon Place in a casserole and marinate for about 1 hour.
3.Cook the rice in lightly salted water, then spread on a large plate to cool.
4.Drain the sweetcorn and add to the rice. Peel and cut the pineapple into small chunks and the cucumber into small cubes. Add to the salad bowl and season with a pinch of salt, lime juice and honey Add coriander leaves (or mint) and mix well.
5.Preheat the oven to 410°F (210°C). Bake the marinated salmon for 18 minutes, until cooked throughout.
6.Serve salmon with the prepared pineapple rice.
By Christina
Pineapple
Baked Salmon Tray With Rice & Tomatoes
Serves 4
14 oz. (400g) salmon fillet, skin removed
1 tsp. honey
2 tbsp. soy sauce
2 tbsp. olive oil
4 slices of lemon + 2 tbsp. juice
⅞ cup (200g) jasmine rice
1 cup (150g) cherry tomatoes
a handful of basil leaves
4 tbsp. natural yogurt, 0% fat
What you need to do
1.Cut the salmon fillet into 4 pieces. Rinse, dry and place in a bowl. Season with salt, pepper, paprika, curry, and oregano. Add honey, soy sauce, 2 tbsp. of olive oil and 2 tbsp of lemon juice Mix everything and cover the bowl.
2.Preheat oven to 400°F (200°C).
3 Cook the rice according to the instructions on the packaging. Drain it, then transfer into a baking dish and spread the rice over the whole surface of the dish.
4.Place the salmon fillets on top of the rice, add the cherry tomatoes and basil leaves, then sprinkle with chili flakes.
Spices:
2 tsp. paprika
½ tsp. curry
1 tsp. oregano
pinch of chili flakes
5.Top salmon with lemon slices, and drizzle over the remaining marinade and bake in the preheated oven for 15 minutes.
6.Serve with a dollop of natural yogurt.
By Christina
Mexican Fried Rice
Serves 4
7 oz (300g) chicken breast
2 cloves garlic, crushed
½ cup (100g) rice
2 tbsp coconut oil
½ red onion, chopped
1 red pepper, diced
⅜ cup (100g) sweetcorn, drained
½ cup (100g) red kidney beans, drained
1 tomato, peeled, chopped
1 avocado, stone removed, flesh diced
1 tbsp lime
½ chili, chopped
handful coriander, chopped
What you need to do
1.Chop the chicken into cubes. Season with salt, pepper, spices and crushed garlic.
2.Cook the rice according to the instructions on the packaging, drain, and transfer onto a plate to cool.
3.Heat the oil in the pan over medium-high heat, and fry the chicken for about 3-4 minutes. Add in the chopped onion and diced peppers and continue to cook for another 3-4 minutes.
4 Next, add the drained sweetcorn, beans and the cooked rice. Mix well and cook for another 2 minutes.
5 Remove from the heat, and add the peeled and diced tomato, then mix.
Spices:
1 tsp oregano
1 tsp paprika
1 tsp ground cumin
½ tsp. chili flakes
6 To serve, divide the rice between plates, top with avocado, drizzle with lime juice, and sprinkle with chopped chili and coriander.
Pro Tip: To easily peel the tomato, pour boiling water over it for about 1 min, the skin will then easily come off.
By Christina
Beef & Green Beans Pasta In Soy Sauce
Serves 2
4 oz. (120g) whole-wheat pasta
10 oz. (300g) beef steak
4 spring onions
2 cloves garlic
1 tbsp. coconut oil
2 tbsp. soy sauce
⅓ cup (80ml) beef stock
100g green beans, frozen
What you need to do
1.Cook the pasta according to instructions on the packaging.
2.Cut the beef into thin slices.
3.Slice the spring onions diagonally into 1-1.5 inch pieces. Peel and slice the garlic.
4 Heat the oil in a large pan over medium-high heat and cook the beef for about 3 minutes, then transfer onto a plate and drizzle with soy sauce.
5.Add the garlic and spring onions to the same pan and cook for about 3 minutes, until spring onions start to soften.
6.Return the beef and soy sauce into the pan and add the hot stock and frozen beans. Cook for another 2-3 minutes, then add the cooked pasta. Stir occasionally for about 2 minutes
Chicken & Mango Stir Fry
Serves 4
1 lb. (450g) chicken breasts, cut into strips
1 tbsp. buckwheat flour
1 mango, peeled
1 red bell pepper, sliced
1 red onion, chopped
2 cloves garlic, minced
1 small chili pepper, deseeded and chopped
2 tbsp. ginger, grated
2 tbsp. coconut oil
For the sauce:
3 tbsp. of rice vinegar
3 tbsp. of water
5 tbsp. of soy sauce
2 tbsp. honey
What you need to do
1 Cut the chicken into thin strips and season with salt and pepper, then coat with flour
2.Peel the mango and cut the flesh into strips. Cut the peppers into strips. Peel the onion and cut into half rings.
3.Cut the deseeded chili pepper lengthwise, then finely chop. Peel and grate the ginger.
4 Prepare the sauce by mixing all the sauce ingredients in a bowl
5.In a wok or large pan, heat 1 tbsp. of coconut oil, and stir fry the peppers, onions, chili pepper, garlic and ginger over high heat for about 3 minutes. Add the mango and mix, cooking for another 2 minutes. Then remove everything and set aside.
6 Add the second tbsp of oil to the pan and fry the chicken for about 3 minutes, stirring often
7 Place the mango and vegetables back to the pan Add the sauce and mix well. Cook on high heat for about 2 minutes until the sauce thickens. Mix occasionally.
8.Serve with rice (not included in nutrition information per serving)
Serves 4
12 oz. (340g) round beef, trimmed
4 tsp. plus 3 tbsp. soy sauce
1 tbsp. rice wine
3 tsp. buckwheat flour
2 tsp. coconut oil
1 large onion, sliced into strips
1 red bell pepper, sliced into strips
½ tsp. black pepper
crushed red pepper flakes, to taste
Pepper Steak
What you need to do
1.Slice the beef into thin slices. Place in a bowl and add 4 tsp. of soy sauce, 1 tablespoon of rice wine, 1 teaspoon of buckwheat flour and season with freshly ground black pepper
2.In a small bowl, mix 3 tablespoons of soy sauce, 1 tablespoon of water and 2 tsp. buckwheat flour, then set aside. Heat 1 teaspoon of oil in a pan on high heat.
3.Add the beef and cook for around 20 seconds, letting the beef brown. Next, stir the meat, cooking another 2 minutes and transfer onto a plate.
4 Add the remaining 1 teaspoon of oil to the pan, add the peppers and onions and cook about 4-5 minutes. Place the beef back into the pan, add the prepared sauce and red pepper flakes (optional). Stir fry for about 30-60 seconds on medium heat until slightly thickened
5.Serve with rice (not included in nutrition info per serving).
6 Store in the fridge for up to 4 days
By Christina
Smoked Aubergine Goulash
Serves 4
2 eggplants
2 tbsp. olive oil
1 onion, diced
2 garlic cloves, minced
1 red bell pepper, chopped
1 red chili pepper, finely chopped
1 tbsp. lemon juice
1 tsp. smoked paprika
1 tsp. sweet paprika
1 can chopped tomatoes
1 tbsp. tomato puree
2 tbsp. chopped parsley
What you need to do
1 Wash the aubergine and cut them into ¼ inch slices Season on both sides with salt and put aside for about 20-30 minutes, until the eggplant collects water.
2.In a large pot, heat 1 tbsp. of oil and fry the onion for 2 minutes, then add the minced garlic and cook together for another 1-2 minutes
3 Add the chopped red pepper and finely chopped chili peppers Fry for about 4 minutes stirring constantly.
4 Dry the eggplant with paper towels and cut into cubes Add it to the pot and add another 1 tbsp of oil Fry for approx 10 minutes, in the meantime mix now and then
5.During the frying, add lemon juice, season with both paprika powder and freshly ground black pepper (you do not need to add salt anymore because the aubergine has already absorbed the salt).
6 Add in the chopped tomatoes and tomato concentrate, stir and bring to a boil
7.Cover and cook for another 15 minutes until the eggplant is soft. If necessary, you can add a few tablespoons of water to reach a desired consistency of the sauce.
8 At the end, add the chopped parsley and check the seasoning for salt
9.Serve with rice or pasta.
Slow Cooking Cauliflower Tikka Masala
Serves 4
1 tbsp. coconut oil
1 small cauliflower head, cut into florets (about 4 cups florets)
1 medium onion, diced
3 cloves garlic, crushed
1 tbsp. ginger, grated
3 tbsp. curry powder
3 ½ cups (800g) can diced tomatoes with their juice (about 3 cups)
1 tbsp. honey
½ cup (120ml) full-fat coconut milk (canned)
handful fresh parsley
⅓ cup (50g) cashews roasted
What you need to do
1.Add the coconut oil, cauliflower, onion, garlic, ginger, curry powder to the slow cooker. Season with salt and pepper
2.Pour in the diced tomatoes and honey stir to mix everything
3.Cook on high for about 3-4 hours or the cauliflower is tender
4.Add the coconut milk, and stir well. Cook for another 35 minutes on low until warmed through
5.Serve topped with chopped coriander and roasted cashews, accompanied by rice (not included in nutrition info).
By Christina
Salmon Spring Rolls
Serves 4
4 sheets rice paper fresh coriander/parsley
7 oz (200g) salmon, cut into 4 pieces
1 tbsp coconut oil
soy sauce or tamari (GF), to serve
What you need to do
1.Boil a little bit of the water in a pan. Remove from heat, and dip in the rice paper for 30 seconds, one after the other. Remove the sheets from the water and place on a damp cloth.
2.Place a piece of coriander on top of each sheet, cover with a piece of salmon, sprinkle with freshly ground black pepper, and wrap the rice paper around the fish
3 Heat the oil in the pan, and fry the rolls for 2 minutes, then turn over and cook for another 2-2.5 minutes until they are nicely browned
4.Put on a paper towel, to cool slightly and serve with soy sauce. Perfect with a side salad.
Cod With Creamy Zoodles
Serves 2
For the fish:
10 oz. (300g) cod fillets
1 tsp paprika
1 tsp. turmeric
1 tsp oregano
½ tsp. chili
1 tbsp buckwheat flour
¼ cup (60ml) vegetable stock
⅓ cup (80ml) cream (dairy or plant based)
3 tbsp. chives, chopped
For the zucchini:
2 medium zucchinis
1 tsp oil
1 clove garlic, minced
4 sundried tomatoes
What you need to do
For the fish:
1.Cut the fish so that you have 2 or more pieces of fillet. Season with salt, pepper and spices, then coat with buckwheat flour.
2 Heat 2 tbsp of oil in a frying pan and fry the cod until golden for about 5 minutes, then flip and repeat on the other side.
3.Mix the cream and the hot stock together. Pour into the pan with the cod and bring to a boil, simmer for 2-3 minutes. Sprinkle with chives and simmer for another 1-2 minutes
For the zucchini:
1.Make zucchini noodles (zoodles) using a special julienne peeler or a spiralizer, or peel with a regular vegetable peeler, making wide but thin ribbons.
2 Heat the oil in a frying pan, add the minced garlic and fry briefly. Add the zoodles and occasionally stir until they soften slightly, for about 3-4 minutes. In the meantime, season with salt and pepper. At the end, add the chopped sundried tomatoes.
3 To serve, divide the zoodles between two bowls, place the cod on top and pour over the sauce
Jerk Chicken With Cauliflower Rice
Serves 4
For the marinade:
1tsp.driedthymeleaves
1tsp.groundallspice
2tbsp.brownsugar
½tsp.salt
½tsp.pepper
2tsp.garlicpowder
½tsp.cinnamon
½tsp.cayenne
2tbsp.oliveoil
2tbsp.limejuice
For the chicken & rice:
1lb.(450g)chickenbreast
14oz.(400g)cauliflowerrice
2tbsp.coconutoil
1onion,diced
3garliccloves,minced
1cup(250ml)cannedlightcoconutmilk
1lime,zestandjuice
handfulcoriander,togarnish limewedges,toserve
What you need to do
1.Combine all marinade ingredients in a bowl or container. Add chicken breasts and turn to coat in the marinade. Leave to marinate for 15 minutes or overnight.
2.Heat the 1 tbsp. of coconut oil in a pan over mediumhigh heat. Add in the onion and sauté for 3 minutes, until softened.
3 Next, add in the garlic and cauliflower rice, cook for 2 minutes and add in the coconut milk. Cook for about 10 minutes, or until the coconut milk is absorbed, then remove from heat and stir in the lime zest and juice. Season with salt and pepper to taste.
4.In the meantime, heat the remaining oil in another pan over medium heat and cook the chicken for 8-10 minutes until cooked through and browned. Once cooked, serve with the cauliflower rice
5.Garnish the rice with chopped coriander and serve with lime wedges.
Grilled Lemon Chicken Salad
Serves 4
2 lemons
1 ½ tbsp. oregano
1 ½ tbsp olive oil
2 tsp minced garlic
4 skinless, boneless chicken
breasts (around 5 oz (150g) each)
8 oz (220g) asparagus
8 green onions, trimmed
1 tsp. coconut oil
1 ½ tbsp white wine vinegar
1 packet 4 oz (120g) rocket
What you need to do
1.Heat oven to 400°F (200°C).
2.Grate lemon rinds to equal 2 teaspoons, then halve the lemons and set aside. Combine lemon peel, oregano, oil, and garlic in a large bowl Add chicken, season with salt and pepper and toss to cover.
3.Place the chicken and halved lemons on a baking tray inside the heated oven and bake for 20-25 minutes, until the chicken is cooked through and browned Wait until slightly cooled then chop the chicken.
4 Heat the coconut oil in a small pan over medium heat and cook the asparagus and green onions for 3 to 4 minutes or until tender, turning occasionally. Cut asparagus and green onions into 2-inch pieces.
5 Divide the rocket over plates and top with asparagus and green onions. Drizzle with white wine vinegar and season with salt and pepper. Serve with chicken and lemon halves
By Christina
Homemade Quinoa Chicken Nuggets
Serves 4
1 lb. (450g) chicken breasts, cut into chunks
1 cup (185g) cooked quinoa
1 egg, beaten
¼ cup (30g) cup Parmesan, grated
1 tbsp dried herbs, of choice
What you need to do
1 Set oven to 350°F (180°C) Prepare a baking tray covered with baking paper and evenly spread out the cooked quinoa Bake for around 20-25 minutes, checking often and stirring to avoid burning. Once quinoa is crispy, set aside to cool
2 Increase the oven temperature to 390°F (200°C)
3 Whisk the egg in a bowl together with the Parmesan and herbs. Prepare a separate plate with the quinoa. Dip the chicken chunks first in the egg, then coat with the quinoa.
4.Place the chicken nuggets on a baking tray covered with baking paper and bake for about 15-20 minutes, until chicken is cooked through.
Sesame & Ginger Beef With Zucchini Noodles
Serves 4
1 lb. (450g) ground lean beef, 5% fat
¼ cup (60ml) low salt soy sauce
1 tbsp. honey
2 tbsp rice wine vinegar
2 tbsp sesame oil
1 tbsp. fresh ginger, grated
3 cloves garlic, minced
2 medium zucchinis, spiralized
What you need to do
1.Mix the soy sauce, rice wine vinegar and honey in a small bowl and set aside.
2.Heat a dry non-stick pan over medium heat, add the beef and cook for 7-10 minutes, until cooked through.
3.Move the beef to one side of the pan, then add the sesame oil, ginger and garlic. Cook for 1 minute.
4 Add the already prepared sauce and toss the beef to coat. Cook for 1 minute mixing everything.
5 Slightly heat the spiralized zucchinis with the beef (if eating straight away), or divide zucchini and beef into containers. Heat in the microwave or pan when needed.
By Christina
Tom Yum Soup With Shrimps
Serves 4
4 cups (1l) vegetable stock
2 tbsp. (30g) Tom Yum paste
½ cup (100ml) canned coconut milk
1 cup (225g) chopped tomatoes, canned
1 cup (100g) shitake mushrooms, roughly chopped ¾ cup (200g) shrimps
2 tbsp. fish sauce
1 tbsp lime juice
coriander, to garnish chili, to garnish
What you need to do
1.Pour the stock into a pot, add the tom yum paste and bring to a boil.
2.Add coconut milk, tomatoes and mushrooms, and cook for about 5 minutes.
3.Next, add the shrimps, and cook for about 1 minute on low heat. Season with fish sauce and lemon juice.
4.Garnish with fresh coriander and chili to serve.
Warm Salmon & Quinoa Salad
Serves 4
1 red pepper
1 tbsp. olive oil
4 wild salmon fillets
1 tsp. spices for salmon
1 ⅓ cup (200g) sugar snaps
4 cups boiling water (1l)
1 ⅓ cup (250g) cooked quinoa
2 handfuls fresh parsley
2 tbsp. fresh chives
What you need to do
1.Preheat the oven to 400°F (200°C).
2.In the meantime, cut the peppers into strips. Heat the oil in a pan on medium heat and stir fry the pepper for 5 minutes.
3.Place the salmon on a tray covered with baking paper, season with spices and cook in the oven for 10 minutes.
4.Place sugar snaps in a colander and pour over the boiling water. Then add the sugar snaps and quinoa to the peppers and heat up for 4 minutes on medium heat.
5.Chop parsley and chives and mix into the quinoa. Serve as a side with the salmon.
Cherry Sorbet
Serves 4
1 ¾ cups (400g) frozen pitted cherries
2 tbsp. honey
1 tbsp. lemon juice
4 tbsp. full-fat yogurt
a few vanilla extract
4 tbsp. water mint leaves, to serve
What you need to do
1.Blitz the frozen cherries in a food processor or high speed blender with the honey, 1 tbsp. of lemon juice, 4 tbsp. of yogurt and 4 tbsp. of water until smooth.
2 Spoon into a freezer-proof container then freeze for 1 hour
3.Scoop out the sorbet into serving glasses, top with mint and serve immediately.
4.The ingredients will make approx. 8 scoops of sorbet (2 per serving).
Matcha Chia Pudding
Serves 2
¼ cup (30g) chia seeds
1 ½ cup almond milk
2 tsp. maple syrup
2 tbsp. (40g) almond flour
1 tsp. matcha
1 cup (100g) fresh or frozen berries, to serve
What you need to do
1.Mix the chia seeds and almond milk and place in the fridge. After an hour, mix again and place back in the refrigerator to chill overnight.
2.The next morning, mix in the maple syrup, almond flour, and matcha.
3.Divide between two bowls and serve with berries.
By Christina
Tahini Energy Balls
Serves 24
2 cups(180g) rolled oats
1 cup tahini
4 tbsp.honey
¾ cup (about 70 grams) almond flour
2 tbsp.mini chocolate chips
What you need to do
1 Place the rolled oats, tahini, honey, almond flour and chocolate chips in a large bowl and stir to combine to form a dough.
2.Once combined, use a large tablespoon of the dough and form into balls.
3.Store in a covered container in the fridge for up to 2 weeks. Alternatively place in a container and freeze for up to 3 months.
By Christina
Almond & Cranberry Energy Balls
Makes 20
10 Medjool dates, pitted
1 cup (90g) rolled oats
¼ cup (35g) cranberries, dried
¼ cup (35g) almonds
4 tbsp. almond butter
What you need to do
1 Place the dates in a food processor and blitz until a smooth paste forms Add the rolled oats, dried cranberries, almonds and almond butter and pulse until well combined.
2.Using slightly wet hands, roll tablespoonfuls of the mixture into balls. Place in the fridge for 1 hour to set.
Store in an airtight container in the refrigerator for up to 2 weeks.
By Christina
Peanut Butter & Cranberry Cookies
Serves 20
1 cup (280g) peanut butter, crunchy
1 cup (180g) coconut sugar
1 egg
1 tsp. baking powder
¼ cup (35g) cranberries, dried
What you need to do
1.Preheat the oven to 360°F (180°C). Line 2 baking trays with baking paper
2.Place the peanut butter and sugar in a bowl and using a hand mixer beat together until well combined. Add the egg and baking powder and beat again. Finally, add the cranberries and stir to combine
3.Roll tablespoonfuls of the cookie dough into balls. Place the balls on lined trays, allowing room between each ball for spreading in the oven. Flatten slightly.
4.Bake, swapping trays halfway through cooking, for 10-12 minutes or until light golden. Set aside to cool.
5.Once cooled, store in an airtight container.
By Christina
Sweet Potato & Black Bean Brownies
Serves 12
9 oz. (250g) sweet potato
1 14oz. (400g) can black beans, drained
½ cup (60g) walnuts
3.5 oz. (100g) coconut sugar
3.5 oz. (100g) dark chocolate, chopped
3 tbsp. olive oil
What you need to do
1 Peel, chop and boil the sweet potatoes until they are soft. Set aside to cool.
2.Heat the oven to 360°F (180°C) and prepare an 11x7-inches (28x18cm) baking tin lined with baking paper
3.Place the cooled sweet potatoes, black beans, walnuts, sugar and chocolate into a food processor and blitz until smooth. Next add in the olive oil and blitz again.
4.Transfer the batter into the baking tin and bake for 50 minutes Remove from the oven and allow to cool completely on a wire rack, before cutting into 12 squares.
Store in an airtight container.
Apple Cake
Serves 12
2 cups (250g) all-purpose flour
3 tsp. baking powder
1 cup (180g) coconut sugar
1 egg
2 apples, peeled, cored and cut into chucks
½ cup coconut oil, melted
What you need to do
1.Preheat the oven to 360°F (180°C). Prepare an 8inch (20cm) baking tin lined with baking paper
2.Place the flour, baking powder and sugar into a large bowl and mix well Add in the egg and melted coconut oil and stir until combined.
3.Now add in the apples; using your hands incorporate them into the batter.
4.Place the batter into the lined tin and bake for 35-40 minutes Once ready remove from the oven and allow to cool.
Store this cake in an airtight container.
By Christina
Pumpkin Cake
Serves 8
3 eggs
¾ cup (150g) coconut sugar
1 cup (230g) pumpkin puree
2 tsp. cinnamon
1 cup (125g) self-rising flour
What you need to do
1.Preheat the oven to 375°F (190°C).
2.In a large bowl, combine the eggs and sugar. Beat with ahand mixerfor 5 minutes until the mixture is fluffy and has tripled in volume. Add the pumpkin puree and cinnamon and beat until everything is well-combined.
3 Sift the flour into the egg mixture and very gently fold, making sure that you do not deflate the eggs
4.Grease an8-inch (20cm) diameter cake pan and pour the batter into it. Bake for about 50 minutes or until a toothpick inserted into the middle of the cake comes out clean.
5.Remove the cake from the oven, let it cool, then slice and serve Store this cake in an airtight container
Serving suggestions:
powdered sugar
Coconut & Chia Seed Pudding
Serves 4
⅓ cup (70g) white chia seeds
14 oz. (400ml) can light coconut milk
¼ cup (60ml) maple syrup
2 clementine’s, peeled, segmented, chopped
2 kiwis, peeled, chopped
What you need to do
1 Combine the chia seeds, coconut milk and 2 tablespoon of the maple syrup in a medium bowl.
2 Cover the bowl and place in the fridge for 6 hours or until the mixture thickens.
3.Combine the clementine and kiwi fruit in a bowl. Add the remaining maple syrup and stir to combine. Set this bowl aside in the fridge until the chia seed pudding has thickened.
4.Divide the pudding between 4 serving bowls or glasses. Top with the fruit mix and serve immediately.
5 Alternatively, the chia seed pudding can be stored in the refrigerator for up to 5 days. Just add the fresh fruits when you are ready to eat.
Blueberry Protein Ice Cream
Serves 2
1 cup (145g) cottage cheese
1 banana
½ cup (about 48–50 g) almond flour
4 tbsp. dried chopped blueberries
¼ cup (75g) blueberries, fresh
What you need to do
1.Place the cottage cheese, banana and almond flour in a food processor and blend everything together.
2 Transfer the mixture into a Tupperware dish or similar type of container, and mix in the dried berries.
3.Cover with a lid and freeze for 45 minutes, then take out of the freezer and mix again Return the dish to the freezer and chill for a further 45 minutes.
4.Take the dish out of the freezer, mix again and serve with fresh berries
Note: If you keep it in the freezer for longer, then thaw for 10-15 minutes before serving.
By Christina
Chocolate Chia Pudding
Serves 4
1cup(170g) chia seeds
3cups (700ml) coconut milk
2 tablespoons (20 g) almond flour
1tsp.vanilla extract
½ tsp. cinnamon
¼ tsp. espresso powder
2tbsp.cocoa powder
2 tbsp. honey
1 cup (125g) raspberries, frozen
What you need to do
1 Blend all the ingredients in a high-speed blender or food processor until most chia seeds are broken down and the pudding is thick and creamy.
2.Portion out into jars or small bowls and top with frozen raspberries.
3.Store in airtight containers for up to 4 days. Serve cold.
Note:
If not using protein powder add additional 2 tbsp. of xylitol
By Christina
Vegan Orange Chocolate Mousse
Serves 4
1 cup sweet potato, peeled and cooked (225g/0.5 lb sweet potato)
½ cup (125g) smooth peanut butter
½ cup (50g) natural cocoa powder
6 tbsp. maple syrup
1 tsp. orange zest
½ cup (120ml) chickpea brine
½ tsp. lemon juice
What you need to do
1.Place the cooked sweet potato and peanut butter in a food processor. Process until smooth and, then add cacao powder, maple syrup, and orange zest, blend again until smooth.
2 Place the chickpea brine in a clean bowl Add lemon juice and whip with a hand mixer until you achieve stiff peaks (this can take around 3-6 minutes) – you should be able to invert the bowl, and the whipped brine should not move an inch.
3.Fold whipped chickpea brine into the chocolate and mix until well combined. The mixture will deflate slightly Spoon the mixture between 4 small serving glasses and place in the fridge for 8 hours (or overnight) for the mousse to set.
By Christina
Coconut-Banana Millet Custard
Serves 2
⅓ cup (75g) raw millet
1 cup (240ml) coconut milk
1 tbsp. honey
1 banana
1 tbsp. of lemon juice
What you need to do
1 Before cooking the millet rinse it thoroughly in hot water, then bring to the boil with ½ cup of coconut milk and ¼ cup of water. Simmer for about 15 minutes, until the liquids are completely absorbed.
2.Place the soft groats in the blender or food processor, add the remaining coconut milk, honey, peeled banana and lemon juice. Mix for a perfectly smooth mousse (about 1-2 minutes of high-speed mixing)
3.To obtain a very smooth consistency, you might need to mix it for a longer period of time, so be patient
4.Serve warm or cold.
Serving suggestions:
maple syrup, passion fruit, pomegranate seeds, mixed berries, jam
By Christina
Banana Protein Nice Cream
Serves 2
2 medium bananas, sliced, frozen
4 tbsp. natural yoghurt
a few drops of vanilla extract or the seeds from a pod
1 tablespoon coconut milk powder
1 teaspoon honey or maple syrup
½ tsp. cinnamon berries, to serve
What you need to do
1.Place all ingredients in a food processor or highspeed blender and blitz until smooth and creamy, about 2-3 minutes.
2.Divide between two bowls, top with berries and enjoy.
By Christina
Chocolate Millet Pudding
Serves 3
½ cup millet (3.5 oz./100g)
2 cups plant milk (475ml) + more if necessary
2 tbsp. natural cocoa powder
2 tbsp. honey handful berries
What you need to do
1.Put the millet in a saucepan, add the milk, cover and bring to boil Reduce the heat and cook covered for about 15 minutes until the millet is soft and absorbs all the liquid.
2.Add in the cocoa powder and honey. Mix thoroughly until the cocoa dissolves.
3.Blend in a food processor or blender until smooth for about 2 minutes. At this point, you can add more milk to achieve the desired consistency.
4.Serve hot or cold, topped with berries.
By Christina
Easy Oat & Carrot Cookies
Makes 8
1 medium carrot, grated
1 cup (100g) instant oats
⅔ cup (100g) whole-grain flour
1 tsp. baking powder
1 tsp. ground cinnamon
3 tbsp. coconut oil, melted
1 egg
1 tsp. vanilla extract
5 tbsp. (75ml) maple syrup
What you need to do
1.Preheat the oven to 340°F (170°C). Mix the oats, flour, baking powder and cinnamon in a bowl.
2 In a separate bowl whisk together, the egg melted and cooled oil, vanilla extract and maple syrup. Fold in the dry ingredients and mix well.
3.Add in the finely grated carrot and mix again.
4.Spoon the mixture (1 heaped tbsp. per cookie) onto a baking tray lined with paper and shape into rounds, leaving space between each cookie as they will spread slightly while cooking.
5 Place in the preheated oven and bake for 12-15 minutes until slightly browned. Remove from the oven and allow to cool completely before serving.
Quark With Pomegranate, Chocolate & Dark Chocolate
Serves 4
⅝ cup (150g) quark
¼ cup (25g) walnuts, chopped
¼ cup (25g) dark chocolate (80%), chopped
2 tbsp. pomegranate seeds
1 tbsp. shredded coconut
What you need to do
1.Divide the quark between bowls. Sprinkle with the chopped walnuts, chocolate, pomegranate seeds and coconut.
2.Serve straight away or store in the fridge until required
By Christina
Vegan Lemon & Coconut Cake
Serves 12
Wet ingredients:
1 cup (240ml) almond milk, at room temp.
⅓ cup (80g) coconut oil
⅔ (125g) coconut sugar
2 tbsp. lemon juice
What you need to do
1.Heat the oven to 355°F (180°C).
2.Line a 1 kg./2 lbs. tin with baking paper.
3.Whisk softened coconut oil and sugar together with an electric whisk. Add in the lemon zest, lemon juice and room temperature plant milk and mix well with a spatula. Next, add in the desiccated coconut.
Dry ingredients:
zest of 4 lemons
1 cup (80g) desiccated coconut
1 ¾ cups (210g) all-purpose white flour, sifted
1 tsp. baking powder
¾ tsp. baking soda
4.In a small bowl, mix the flour with the baking powder and baking soda. Next, fold in the flour into the wet ingredients and mix well, then transfer the batter to the prepared baking tin.
5 Bake for about 45 minutes, until a toothpick comes out clean and the top is nicely browned. Allow to cool completely before serving.
6.Once cool you can sprinkle the cake with some icing sugar (optional).
By Christina
Vanilla & Coconut Truffles
Makes 10
2 cups (200g) desiccated coconut + 3 tbsp.
¼ cup (60ml) coconut milk, canned
¼ cup (50g) coconut oil
½ tsp vanilla extract
3 tbsp. maple syrup
What you need to do
1.Slightly heat the oils and coconut milk in a pot over low heat Add the 200g desiccated coconut, vanilla extract and maple syrup, then mix well. Transfer into a container and chill in the fridge for 1 hour
2.Once the batter is firm, form around 10 balls and roll them in the extra coconut, eat straight away or store in the fridge until necessary.
Pro tip: add more milk if the batter is too dry and does not want to roll into balls.
By Christina
Serves 2
1 cup (240 ml) milk of choice (almond, coconut, or dairy)
1 cup (150 g) fresh or frozen strawberries
3 tablespoons chia seeds
• 1–2 tablespoons maple syrup or honey
½ teaspoon vanilla extract
Optional: 1 tablespoon yogurt for extra creaminess
Optional topping: sliced strawberries, crushed pistachios, or coconut flakes
Strawberry Chia Pudding
What you need to do
Blend the base:
1.Add the milk, strawberries, maple syrup, and vanilla to a blender. Blend until smooth and pink.
2.Add the chia seeds.
3.Pour the mixture into a bowl or jar and stir in the chia seeds very well Let it sit for 10 minutes, then stir again to prevent clumping.
Chill:
Cover and refrigerate for at least 3 hours, or overnight for a thicker, creamier texture.
Serve:
Stir once more before serving. Top with extra strawberries, coconut flakes, or pistachios.
Pro tip: if you leave the pudding in the fridge overnight, you might want to add some extra milk to it before serving as it will become more thick as the chia seeds absorb the liquid.
By Christina
Low Carb Banana & Strawberry Cake
Serves 16
4 small ripe bananas
1 cup (130g) wheat flour
½ cup (60g) buckwheat flour
¼ cup (60ml) coconut oil
2 tbsp. maple syrup
1 egg
1 tsp. baking powder
10 strawberries, halved
What you need to do
1.Pre-heat oven to 350°F (180°C).
2.Peel the bananas and place them in a food processor or high-speed blender. Blitz until smooth.
3 Add in the egg, oil and maple syrup, then mix again Next, add in the flours and baking powder, and blitz until a smooth batter is formed.
4 Transfer the batter into a greased or silicon cake tray Place the halved strawberries on top and bake for around 60 minutes, until the cake is golden brown and cooked through.
Healthy Ferrero Rocher
Serves 12
1 cup (135g) hazelnuts + 12 hazelnuts extras for filling
2 tbsp cocoa powder
2 tbsp agave/maple syrup
1 tsp vanilla extract pinch of sea salt
2 tbsp dark chocolate chunks
What you need to do
1.Add 1 cup of hazelnuts into a food processor and blitz until chopped into tiny pieces
2.Next, add the cacao powder, agave syrup, vanilla extract, sea salt and chocolate. Pulse until all the ingredients start to stick together. If the mixture is too dry, add 1-2 teaspoon of water.
3.Roll the mixture into bite-size balls and insert one hazelnut into the centre of each ball.
4.Serve straight away or store in the fridge for later.
By Christina
Fit Almond Energy Balls
Serves 6
1 cup (120g) almond flour
2 tbsp of honey (or maple syrup)
1 tsp coconut oil, melted
½ tsp lemon juice (optional)
2 tbsp desiccated coconut or poppy seeds
What you need to do
1.Place the almond flour into a bowl, add honey and oil and mix well using your hand, pressing firmly. Form 6 balls
2.You can also add half a teaspoon of lemon juice to break the sweetness.
3.Roll the energy balls in coconut poppy seeds.
By Christina
Mocha Truffles
Serves 10
3 oz. (100g) of dark chocolate, 70-80%
⅓ cup (80ml) of full-fat coconut milk
2 tbsp. coconut sugar
2 tbsp. good quality instant coffee
2 tbsp. almond butter
pinch sea salt
2 tbsp. cocoa powder, for dusting
What you need to do
1.Melt the chocolate using a bain-marie (place a heatproof bowl over a pot of gently simmering water, allowing the steam to melt the chocolate
2.In a small pot, heat the coconut milk, along with the instant coffee and sugar just until it’s coming to the boil.
Take of heat and whisk in the almond butter with a pinch of sea salt, and stir until smooth.
3.Pour the hot coconut milk mixture into the bowl with the melted chocolate and stir it very gently and slowly until well combined.
4.Fix a layer of clingfilm right over the top of the mixture, to prevent a skin forming and chill in the fridge for about 2 hours, until firm
5.Lightly dust a clean surface with cacao powder and roll a spoonful of the chocolate in it Shape into balls and serve at room temperature. Store in the fridge.
By Christina
Vegan Crème Brulee
Serves 4
1 vanilla pod
6 7 fl oz (200ml) canned coconut milk, full fat
13 5 fl oz (400ml) almond milk, unsweetened
4 tbsp brown sugar
2 ½ tsp agar-agar
What you need to do
1.Cut the vanilla pod with a knife lengthwise. Scrape the marrow out with the tip of the blade and set aside .
2.In a pot, bring the coconut milk, almond milk, half of the brown sugar, agar-agar, the vanilla pod and the marrow to a boil while stirring often. Remove from the heat as soon as it boils and allow to cool to room temperature.
3.Remove the vanilla pod. Divide the mixture over 4 dishes and leave to set in the refrigerator for 1 hour.
4.Sprinkle the crème with the rest of the brown sugar and caramelize it with a burner torch.
Banana Chocolate Bites
Serves 15
3 ripe bananas
⅓ cup (85g) natural peanut butter
½ cup (90g) dark chocolate chips
2 tsp coconut oil
What you need to do
1.Peel and slice the bananas. Line a tray or chopping board with baking paper
2.Place about ½ teaspoon of peanut butter onto the banana slices and top with another banana slice to make a little ‘sandwich’. You should be able to make around 30 sandwiches.
3 Place the bananas on the prepared baking paper and store it in the freezer for about 1 hour.
4.Next, melt the chocolate chips and coconut oil in the microwave or using the water bath method.
5 Once the chocolate is melted, dip each frozen banana sandwich into the melted chocolate so that half of it is coated.
6.Place the chocolate covered sandwiches back on the baking paper platter, and into the freezer for another 15-20 minutes.
7 Once the chocolate is set, you can transfer the bananas into a container and store in the freezer for up to 1-2 months.
8.The longer the bananas stay in the freezer, the harder they will get. So remove them from the freezer for about 5 minutes before eating
per serving
By Christina
Welcome to a kitchen where flavors travel, ingredients stay simple and every recipe feels like a small celebration. This book brings together high-protein favorites, clever five-ingredient creations and colorful vegetarian dishes, all designed to surprise you in the best way.
Inside, you’ll find meals that come together quickly but taste like you spent all afternoon crafting them. Think bright bowls, cozy one-pan wonders and plates inspired by the many corners of the world. Everything is effortless to make and delightful to share.
Whether you’re cooking for yourself or for the people you love, these recipes invite you to play, explore and enjoy the beauty of good food. Let this collection be your go-to guide for everyday elegance, joyful flavors and a kitchen that always feels full of possibility.
