1/4-cup chia seeds (white or black)
1 cup almond milk or other plant milk or coconut milk
1 tablespoons maple syrup
Mix all ingredients well. Cover, then leave in refrigerator overnight. Eat in the morning for breakfast
Mix it with fruits of your choice
1/4-cup coconut milk
1/2 cup frozen organic blueberries
1 scoop organic pea protein powder, 1 tbsp. chia seeds or flax meal,
1 scoop green super food powder (all green by Webber naturals)
1 small green apple, 1 orange, half a mango, 1-2 handfuls of baby spinach, 1 scoop protein powder. Blend and enjoy
6oz Coconut Milk, 1-cup raspberries,
1 scoop protein powder, blend and enjoy
Peach Probiotic Smoothie
6oz coconut milk, 1 cup frozen peaches,
2 tbsp. almond or Cashew butter,
1/4 tsp. Cinnamon
, 1 tsp. vanilla extract,
1 tsp. raw honey
Super Food Smoothie
6oz or coconut milk, 1 cup blueberries or raspberries, 1 cup blanched kale or Spinach,
2 tsp. Flax or Chia seeds
Half tsp. Cinnamon
, 1 tsp. 100% maple syrup
Grain less Granola
1 c. sliced raw almonds
1 c. chopped walnuts
1 c. chopped dried apples 1 c. blueberries,
1 c. coconut flakes
pinch of cinnamon
Toss all ingredients together in a large bowl. Serve with berries.
Anti-Oxidant Trail Mix
1 c. pecans
1 c. almonds
1/2 c. raisins
1/2 c. dark chocolate chips (unsweetened) 1 c. dried apple slices
sea salt, sprinkled
Combine all ingredients in a bowl.
Avocado on Toast
2 slices 100% whole grain rye (sourdough starter bread)
1 small avocado, or half of a large one
a wedge of lemon
Handful of salad leaves
1 tbsp. sunflower seeds or hemp seeds
Salt and freshly ground pepper
Mash the avocado onto the toast and squeeze over some lemon juice.
Season with freshly ground salt and pepper.
Pile on the rocket and seeds
1/2-cup cashew or almond milk
1 tbsp. maple syrup
1/2 tsp. cinnamon powder
4 slices gluten free or whole grain 100% rye bread with sour dough starter
Grape seed oil or coconut oil
Mash the bananas and mix in the soymilk, maple syrup and cinnamon powder.
Heat a large frying pan over a high heat. Add a little vegan margarine and vegetable oil to the pan.
Dip each slice of bread into the banana mix (but don’t make it too soggy) and then place in the pan.
Fry for a couple of minutes until browned and then carefully turn over and cook the other side.
200g soft sprouted tofu, crumbled
2 spring onions, finely sliced
2 tsp. tamari or coconut amines
2 tsp. nutritional yeast flakes
1/2 tsp. turmeric powder
2-3 tbsp. water
Chopped fresh parsley and/or chives to garnish
Freshly ground pepper
Grape seed oil or coconut oil for frying
Heat a little oil in a frying pan. Fry onion and tofu for a minute or two.
Add tamari, yeast flakes, turmeric and water to pan and fry for a further minute.
Remove from heat and stir through the fresh herbs. Add cracked black pepper to taste.
1/2 cup rolled oats
Mixed berries fresh
1-teaspoon coconut sugar
1/2-cup non-dairy milk
2 tsp. ground flaxseed (healthy optional extra)
Boil water then slowly stir in the oats. Bring back to the boil, stir once, then immediately reduce fire to low, cover with lid and let simmer for a few minutes.
While simmering, put handful of frozen berries in microwave dish and sprinkle with a teaspoon of caster sugar (optional, but yummy) 1 minute should be enough time.
Cover oats with berries and non-dairy milk.
2 cans garbanzo beans 1/4 c. raw sesame seeds 1 Tbsp. olive oil
1/4 c. lemon juice, 1 garlic clove, peeled 1 tsp. cumin
Sea Salt to taste
Drain and rinse garbanzo beans, reserving 1/4 c. liquid. Place all ingredients in a blender and blend.
Add more water or olive oil until desired consistency
Beans on a toast
1 can of cannellini beans
1/2 red onion, finely diced
1 garlic clove, crushed
A sprig of fresh rosemary and/or thyme
1 tbsp. tomato paste
1 large tomato
1 tsp. sugar
Salt and pepper
Chopped fresh parsley
Heat a little olive oil in a pan. Fry the onion and garlic until soft and slightly brown.
Add all other ingredients, except the parsley, and continue cooking for about 10 minutes (stirring occasionally).
Toast 100% whole grain rye bread, with sour dough starter spread with ¼ avocado mash and top with beans. Sprinkle over a little fresh parsley.
500g Brown Rice
500g oyster mushrooms, roughly chopped
1.5 litres water
1 tbsp. mixed dried herbs
1 1/2 tbsp. vegetable stock
150ml white wine or vermouth
1 tsp. onion powder
1 large onion, finely chopped
1 bunch asparagus, cut into approx. 2cm pieces
1 bunch fresh parsley, finely chopped
1 tbsp. coconut oil
Salt and black pepper
Mix together stock powder, dried herbs, onion powder with the water in a saucepan. Bring to a boil then turn down so just simmering.
In the meantime place the margarine and a dash of olive oil in a large heavy pan and place on a medium heat. Add onion and cook until the onion is translucent (approx. 2-3 minutes)
Stir in rice and cook for about a minute, do not let the rice brown.
Next add the wine to the rice and stir. When the wine has been absorbed add a ladle of the warm stock.
At this point add the mushrooms and stir through. Stir in coconut oil.
Carrot and ginger soup
1 small onion
3 plum tomatoes
4 cups chicken broth
Sea salt to taste
1 tbsp. of cashew butter
1 1/2 tsp. coconut oil
Heat oil, sauté onions till translucent
Add carrots, tomatoes, ginger, chicken broth, peppercorns
Season with salt and bring to boil
Blend in a powerful blender with cashew butter
Super food Salad
1⁄2 cup blueberries and strawberries
4 oz. ½ cup cooked quinoa, sliced cucumber
1⁄4 cup sliced almonds
1⁄4 cup sliced orange/yellow/red peppers
Lemon Tahini Dressing
1⁄2 cup lemon juice
1/3 cup extra-virgin olive oil 1/3 cup tahini
2 tbsp. honey
2 cloves minced garlic
1 tsp. sea salt
1 tsp. black pepper
2 Tbsp. raw or organic butter
2 med. garlic cloves, smashed 1/2 c. chopped red onion
1 c. celery, chopped
2 zucchini’s, chopped
1 large carrot, diced
1/2 c. tomato, diced
1 lb. mushrooms, chopped
2 tsp. dried thyme leaves
8 c. vegetable or chicken stock 1 Tbsp. Bragg’s liquid aminos 10 oz. green beans
1/2 c. chopped parsley
sea salt & pepper to taste
In a large pot over medium heat, melt butter. Add garlic and onions and sauté, stirring occasionally, for 3-5 minutes.
Add celery, zucchini, tomato’s, carrots, mushrooms, herbs, salt & pepper. Cover and cook, stirring occasionally, for 7-8 minutes.
Add stock, cover and let simmer for an additional 10-20 minutes or longer. Stir in Bragg’s, green beans and parsley and simmer for a few more minutes.
5 Tbsp. coconut Vinegar
1 Tbsp. honey
1 Tbsp. coconut oil
1 Tbsp. minced fresh ginger root 1 Tbsp. minced garlic
1 lb. sprouted tofu, cut into thin strips, 8 oz. chopped broccoli,
1 red bell pepper, sliced,
4 oz. mushrooms
First add coconut oil to pan, let heat for 1 minute. Then add in all ingredients.
Heat for 8-10 minutes
Serve over brown rice.
2 c. Kale
, 3 cloves Garlic
, 1⁄2 Onion
, 1 tbsp. Coconut oil
, Sea salt and black pepper to taste
Add coconut oil to preheated pan
then sauté garlic and onions for 2 minutes, Add Kale.
Sea salt and black pepper to taste.
1 med. head cauliflower (about 1 1/2 lbs.) 1/2 c. raw or organic butter
1/2 tsp. sea salt
5-8 grinds black pepper
Minced chives (optional) Steam cauliflower until tender
In a food processor, blend all ingredients until smooth
Chilli: Spice Mix
2 tsp cumin seeds
2 tsp coriander seeds
1 tsp fennel seeds (optional)
1 tsp chili flakes
1 tsp black peppercorns
1 tsp paprika
1 tsp salt
1 large onion, chopped
2 garlic cloves, minced
1 medium carrot, diced
1 zucchini, diced
1 red capsicum, diced
1 green capsicum, diced
4 large field mushrooms, roughly chopped
1 can red kidney beans
1 can tomatoes
2 tbsp. tomato paste
½ cup veggie broth
If you are using whole seeds then first grind all of the spices together in a pestle and mortar or spice grinder.
Fry the onion and garlic in a large saucepan until soft.
Add the carrot, zucchini, capsicum, and mushrooms and continue frying until the vegetables start to soften.
Add the spice mixture and cook stirring for a further minute or two to allow spices to release their aroma.
Add the canned tomatoes, kidney beans, tomato paste and stock cube.
Continue cooking on a low heat (lightly simmering) for about 30 minutes. Taste and add further seasoning if required.
1 large ripe avocado
1 tbsp. finely chopped spring onion or red onion
1/2 clove garlic, minced
Juice of 1/2 lime
Salt and pepper
Add remaining ingredients and stir well.
Taste and add more seasoning or lime as required.
1 packet Tempeh or sprouted tofu, firm
4 potatoes with skins left on, cut into pieces
1/2 butternut pumpkin with skin, cut into pieces
2 medium red onions peeled, cut into small wedges
4 cloves garlic (leave small ones whole, chop large ones)
6 green beans
red and green capsicum, sliced into strips
1 zucchini, cut into thick strips
2 carrots, cut into bite size pieces
1 corn on the cob, cut into quarters
handful of fresh basil leaves
1 Tbsp. dried rosemary
1 tsp mint (optional)
fresh ground black pepper and garlic salt to taste
Place all the veggies (except the capsicum), onion and garlic in an oiled baking dish, sprinkle with the rosemary. Cover with aluminum foil and bake in a pre-heated oven at 180C for 30 minutes.
Cut Tempeh or sprouted tofu in square pieces and rub it with olive oil then rub in the rosemary and mint. Pan roast them in coconut oil
After the veggies have baked for 30 minutes, position the tempeh or tofu in the middle of them, add the capsicum and bake for a further 10 minutes. Add the basil 10 minutes before the end of cooking time.
2 cans lentils, drained and rinsed
1 can cannellini beans, drained and rinsed
2 cloves garlic, minced
Finely chopped cilantro
1 tbsp. nutritional yeast
Salt and black pepper to taste
¼ tsp Cayenne pepper (optional)
Fry the garlic in a little grape seed oil oil. Add beans and continue cooking until they begin to break up. Add cilantro, yeast. Season the mixture with salt and black pepper. Cayenne is optional, can be added at this stage.
Let the bean mixture cool a little then form into patty and sprinkle with sesame seeds.
Pan-fry the bean patty in a little oil until brown.
4 teaspoons olive oil
1 onion, chopped
3 cloves garlic, crushed
1 cup almond butter, smooth or crunchy (your choice)
8 teaspoons wheat-free tamari (or soy-sauce)
1/3-cup sweet chili sauce
4 teaspoons brown sugar
1-cup coconut milk
In a saucepan or fry pan sauté onion and garlic until cooked through. Add remaining ingredients and stir well. Reduce heat and simmer for 10 minutes, stirring occasionally. Use as a marinade for tofu, as a dipping sauce
1 packet of Firm sprouted tofu or Tempeh
Your favorite veggies, mushrooms, red onion, red and green capsicum
Cut the tempeh/tofu and veggies into chunks of roughly equal size and thread onto skewers.
Cover with sauce and leave to marinade (15 minutes to a couple of hours).
Grill or barbecue until cooked and serve with extra sauce on the side.