Easy, nutritious and delicious

Coconut-Chocolate-Coffee-Smoothie-Recipe

Energy Boosting Coffee Smoothie

INGREDIENTS

1/2 cup of Organic Cold Brew Coffee
1/2 cup of Organic Coconut Milk
1/2 frozen Banana
1 scoop of Collagen
1 scoop of Whey Protein
1/4 cup Organic Peanut Butter (Almond Butter)

Optional Top with Cacao Nibs

DIRECTIONS

1. Add all ingredients to blender!

Enjoy!

Super Smoothie -
6 Easy Steps

STEP 1

Pick a liquid

Water
Almond milk (unsweetened)
Cow’s milk
Soy milk (unsweetened)
Hemp milk (unsweetened)
Coconut milk beverage (unsweetened)
Coconut water
Iced green tea

Less liquid = thick shakes. More liquid = thin shakes. 4-8 oz is a good starting point for each serving.

STEP 2

Pick a protein powder

Whey protein
Casein protein
Pea protein
Rice protein
Hemp protein
Greek yogurt
Other proteins or protein blends

Some protein powders contain thickeners, which will increase the thickness of your shake. Find the protein supplement that you like best. 1-2 scoops should be sufficient (25-50 g).

STEP 3

Pick a veggie

Dark leafy greens: Spinach / Swiss chard / kale
Pumpkin / sweet potato
Beets / beet greens
Cucumber / celery
Powdered greens supplement

Spinach is usually your best bet, as it is virtually flavorless in your Super Shake. Canned pumpkin is great too. It goes well with vanilla. When using beets, try roasting them and removing the skin first. Beets pair well with chocolate. If you add celery or cucumber, you’ll need to use less liquid in your shake. Add 1-2 handfuls.

STEP 4

Pick a fruit

Apples
Bananas
Berries
Cherries
Dates
Pineapple / mango
Powdered fruit supplement

Toss in half or full banana to give the shake an excellent consistency. Dates go a long way, as they’re very sweet (and make sure to get rid of the pit first!). Apples are easy — simply remove the core and slice into wedges. You can use fresh or frozen fruit. Aim for 1-2 cupped handfuls.

STEP 5

Pick a healthy fat

Flax, hemp, chia seeds
Tigernuts
Cashews
Almonds
Almond, peanut or other nut butters
Walnuts
Avocado

When blended well, nuts and seeds give the shake a nice, rich consistency. 1-2 thumbs are usually enough. Avocado makes it nice and smooth.

STEP 6

Pick a topper

Coconut- Flakes or shredded
Cacao nibs / dark chocolate
Yogurt
Oats- gluten free / granola
Hemp seeds
Cinnamon
Ice cubes (if using fresh fruit)

Cinnamon is good with vanilla and pumpkin. Add oats if you need extra carbs, yogurt if you want more protein and a smoother consistency. For all of these, a little goes a long way.

Enjoy!

No Bake
Energy Bites

INGREDIENTS

1 cup (dry) oatmeal or almond flour
1/2 cup raw cacao nibs
1/2 cup almond butter
1/2 cup ground flaxseed
1/3 cup honey
1 tsp vanilla

DIRECTIONS

Mix all the ingredients
Shape into round bites using parchment paper
Place into a container, refrigerate or store into the freezer.

Enjoy!

gluten-free-vegan-everyday-healthy-rainb

Superfood

Rainbow Salad

INGREDIENTS

For the Rainbow Salad

1 big handfuls of fresh spinach
1 big handful of de-stemmed and finely chopped kale
Raw grated beet (about 1 small beet)
Red cabbage finely chopped
Raw grated carrot (about 1 small carrot)
Squash peeled, chopped and roasted
Broccoli finely chopped, steamed
1 tbsp. each sunflower seeds and pumpkin seeds
1/4 of an avocado, diced
Dried kelp flaked

For the Sweet Ginger
Miso Dressing

1/4 tbsp. water
big chunk of peeled, fresh ginger
3 tbsp. tahini
2 tbsp. pure maple syrup (optional)
2 tbsp. miso paste
2 tbsp. apple cider vinegar
1 tbsp. soy sauce (or gluten-free tamari)

DIRECTIONS

To make the salad dressing, blend all ingredients until smooth. If desired, add more water to adjust consistency. Season with salt and pepper, if desired.
To assemble the salad, add everything to a bowl and top with the dressing. For extra protein, add some grilled chicken, salmon or tuna steak.

Enjoy!

Screen Shot 2018-11-19 at 5.26.30 PM.png

Salmon Salad Bowl

INGREDIENTS

3oz fresh sashimi, smoked or grilled salmon- cubed
¼ cup shredded purple cabbage
¼ cup sliced cucumber
¼ cup sliced carrot
1 tbsp. chives, chopped
1 tbsp. toasted sesame seeds
For the sauce:
2 tbsp. sesame oil
1 tbsp. low-sodium soy sauce or liquid aminos
1 tsp rice vinegar
¼ tsp ground ginger
¼ tsp toasted sesame seeds
½ to 1 tsp Sriracha hot sauce, or to taste (optional)

DIRECTIONS

In medium bowl, whisk together ingredients for sauce. Add salmon and toss well. Set aside.
To assemble your poke bowl, add rice first. Then top with the rest of the ingredients and seasoned salmon.
Garnish with fresh chopped chives and toasted sesame seeds. Top off with remaining sauce.

Enjoy!

Screen Shot 2018-11-19 at 5.43.55 PM.png

Vanilla Matcha Oatmeal

INGREDIENTS

1/2 cup steel-cut oats (gluten-free if needed)
1 1/2 cup water
pinch of salt
1/4 cup almond milk
1/2 tsp vanilla extract
1 tsp high-quality matcha powder
1 tbsp. maple syrup
fruit of choice to top (I chose banana, kiwi, grapes and shredded coconut)
1 tbsp. hemp seeds to top

DIRECTIONS

Cook the oats. (May vary depending on your oats, check your packaging for directions)
Once the oats are cooked, stir in the almond milk, vanilla extract, matcha powder, and maple syrup. Mix until well combined.
Divide into two bowls or jar and top with fresh fruit and hemp seeds.

Enjoy!

Energy Beet Juice

INGREDIENTS (2 servings)

2 beets, peeled or washed very well
2 large carrots
2 golden apples
juice of one lemon
1” inch piece ginger root
6 parsley leaves

DIRECTIONS

Chop up all of your produce. Juice all ingredients in your blender or juicer. Juice is best when drinking immediately.
Add all ingredients to your blender or juicer. If using a blender, blend extremely well. If you want to discard the pulp, push everything through a fine mesh sieve, squish all of the juice out and discard the pulp.

Enjoy!

Screenshot%202020-12-27%20at%202.49_edit

Sweet-Potato-and-Roasted-Chickpea-Bowl-7

Cashew Almond Energy Balls

INGREDIENTS

1/2 cup natural cashew butter
3 tablespoons pure maple syrup
1 teaspoon vanilla extract
1/3 cup almond flour
1/4 cup flaxseed meal

DIRECTIONS

Add cashew butter, pure maple syrup and vanilla extract to a medium bowl. Mix with a spatula until well combined and smooth.

Next add in almond flour and flaxseed meal. Mix well until combined and a dough begins to form. If dough is too wet, add another tablespoon or two of almond flour or flaxseed meal.

Use a medium cookie scoop to grab dough and then roll into balls. You should get about 8 balls. Place energy bites on a baking sheet lined with parchment paper and place in the freezer for 30 minutes. Once they’ve hardened a bit, you can transfer to an airtight container and keep them in the freezer for up to 3 months. Balls can be enjoyed straight from the freezer. If they are too hard, let them sit at room temperature for 5-10 minutes.

You can add some, cranberries, raw cacao nibs or shredded coconut flakes for different flavours.

Enjoy!

Sweet Potatoes and Roasted Chickpeas Salad 1

INGREDIENTS (4 servings)

1 15-ounce can chickpeas, drained
1 tbsp. fresh rosemary, chopped and divided
3 tbsps. olive oil, divided
2 tbsps. balsamic vinegar
1 clove garlic, pressed
1/2 tsp. salt
4 cups cubed sweet potato, from about 2 medium potatoes
4 cups chopped kale
1/4 cup walnuts, coarsely chopped

DIRECTIONS

Preheat the oven to 205 C. Place the drained chickpeas on a kitchen towel and fold the towel over, to enclose the chickpeas. Rub gently and open up the towel, the skins of the chickpeas should have loosened so you can remove them. Place the skinned chickpeas on a sheet pan.
Drizzle 1 tbsp. olive oil over the chickpeas, add 2 tsps. of the chopped rosemary and toss to coat. Place the pan in the oven and roast for 25–30 minutes.
When the chickpeas are crunchy, remove the pan and cool on a rack. When cool, transfer to a bowl.
In a cup, whisk the remaining olive oil, balsamic vinegar, leftover tsp. of rosemary, garlic and salt.
Cube the sweet potatoes and place in a steamer, steam over simmering water for 5 minutes, or microwave for a few minutes, until the sweet potato is tender. Transfer the sweet potatoes to four wide, low bowls.
Over the same simmering water, steam the kale for about 2 minutes. Transfer the kale to a kitchen towel and dry, then place on the cutting board and chop. Arrange the kale on top of the sweet potatoes.
Arrange 1/4 of the chickpeas on top each bowl and drizzle some of the dressing. Top with chopped walnuts and serve. Add some tofu, chicken or fish for extra protein.

Enjoy!

TURMERIC GINGER HEALTHY SHOT

INGREDIENTS

200g turmeric root
4 lemons zest removed
170g ginger root roughly chopped
1 apple quartered
Black pepper

DIRECTIONS

Put all of the ingredients in either a blender or juicer. Blend until smooth and until all the ingredients have been incorporated as much as possible.
Prepare a mesh strainer. Pour the turmeric mix in the mesh strainer, allowing it to strain through and filter out any unwanted pulp
Pour the filtered mix into your choice of bottles or jars, or even put it in ice trays to enjoy later.
When you do serve to enjoy, add a punch of black pepper. Drink in one go as a shot, follow with water.

Recommendations:

- To get the full effect, these are best enjoyed first thing in the morning on an empty stomach.

- They can be stored for up to 4 days in the fridge.

Enjoy!

NO BAKE VEGAN SUGAR-FREE FUDGE SQUARES

INGREDIENTS

1/2 cup raw cacao butter, melted (3/4 Cup cacao butter shaved)
1 cup raw nut butter of choice (almond, cashew, coconut, pecan, etc)
1 cup raw cacao powder, sifted
2 tsps. ground cinnamon
1/2 tsp unrefined salt
2 tbsps. organic (non-GMO) powdered erythritol
12 drops vanilla liquid Stevia

DIRECTIONS

Place some hot water in a pot with a bowl over the top. The bowl needs to be warm to prevent the chocolate setting while making this recipe.
Place melted cacao butter into the bowl and add the cacao powder followed by erythritol, cinnamon, salt and finally the nut butter. Mix with a whisk or spatula until very well incorporated.
Pour wet ingredients into dry ingredients and mix until smooth.
Pour fudge out into silicone ice cube trays, or squared pan (15cm x 15cm) with non-stick parchment paper. Freeze for 20-30 minutes, then simply cut into squares or pop out of the ice cube trays. You can keep it in the fridge for 1 week or in the freezer for 1 month.

Enjoy!

Screenshot%202021-01-03%20at%2010.52_edi

Heading 1

KALE SALAD

INGREDIENTS

5 cups curly kale
¼ cup dried cranberries
1 avocado, chopped and diced
½ cup shredded carrots
½ cup chopped and diced cucumbers
¼ cup sunflower seeds
1 cup chopped cherry tomatoes
½ cup shredded purple cabbage

Dressing

1 tbsp coconut oil
1 lemon, juiced
salt and pepper, to taste
2 tbsp coconut nectar or maple syrup
1 tsp balsamic vinegar

DIRECTIONS

In a bowl, mix salad dressing ingredients with a fork.
In a large bowl, prepare vegetables. Start by destemming and washing kale. Let dry.
Mix in the rest of the ingredients.
Top with dressing and mix together. For extra protein, add some fish, grilled chicken, or tofu.

Enjoy!

POWER SALAD

INGREDIENTS

400g- 1 can chickpeas, rinsed, drained
1 cup quinoa, rinsed, drained
1 broccoli, trimmed, cut into florets 
1 cup frozen edamame beans, cooked
1 cup cherry tomatoes, halved 
4 radishes, sliced
handful fresh mint leaves, plus extra, to serve
2 tbsp. pumpkin seeds
2 tbsp. apple cider vinegar
2 tbsp. extra virgin olive oil
1 tbsp. honey
1/2 cup blueberries
salt and pepper

DIRECTIONS

Preheat the oven to 200°C. Line a baking tray with baking paper and spread the chickpeas over the tray. Rub the chickpeas with 1 tablespoon of olive oil and season with salt and pepper. Place the tray in the oven and bake for 15 minutes until golden.

Meantime, cook the quinoa according to the instructions on the packaging and drain well. Cook the broccoli until just tender and drain well.

Combine the cooked grains, broccoli, edamame, tomato, radish, mint and pumpkin seeds in a large bowl. Season with salt and pepper.

Whisk together the vinegar, oil and maple syrup in a small bowl. Add the dressing to the salad and gently toss to combine. Top with the roasted chickpeas, blueberries and extra mint leaves and serve immediately.

Enjoy!

Morning%20Coffee%20Smoothie%20Photo%201_

MORNING COFFEE SMOOTHIE

INGREDIENTS

1 banana previously sliced and frozen
1/2 cup- 120ml strong brewed coffee, chilled
1/2 cup- 120ml almond, coconut or soya milk
1/4 cup- 25g rolled oats
Optional: spoonful of nut butter

DIRECTIONS

Combine all ingredients in a blender until smooth, adding more milk as necessary to reach a consistency to your liking.
Optionally top with a sprinkle of dark chocolate, coffee beans, raw cacao nibs or powder and serve immediately.

Enjoy!

GRAIN-FREE%20SEED%20BREAD%20PHOTO_edited

GRAIN-FREE SEED BREAD

INGREDIENTS

1 cup sunflower seeds
1/2 cup hulled pumpkin seeds
1/2 cup psyllium husk
1/3 cup hemp seeds
1/3 cup chia seeds
1/3 cup flax seeds
2 teaspoons sesame seeds
1/2 cup sliced almonds
2 teaspoons coconut sugar
1 teaspoon kosher salt
1/4 cup extra virgin olive oil, plus extra for greasing the loaf pan
1½ cups boiling water

DIRECTIONS

1. Preheat your oven to 200°C. Grease a loaf pan with a little bit of olive oil.

2. Combine everything except the water in a bowl and toss well to make sure everything is evenly distributed. Add the hot water and mix well, you should see the psyllium and chia thicken the mix almost immediately.

3. Add the mix to your loaf pan, patting it down into a firm rectangle. Bake for an hour, then let cool completely for 1-2 hours, before removing from the pan. Wrapped tightly with food wrap and stored in a cool part of your kitchen or refrigerator, it should keep for 5 days, or slice and store in the freezer. It is full of nutrients, vitamins, fiber and protein.

Enjoy!

Spinach%20Tortilla%20Wrap%20Photo_edited

SPINACH TORTILLA WRAPS

INGREDIENTS

1 cup (120g) chickpea flour also called garbanzo bean flour
1/2 cup (60g) tapioca flour/starch
2 oz (60g) fresh baby spinach leaves
1 - 1 1/8 cup (260ml) water
1/3 tsp salt

DIRECTIONS

Process all ingredients in your food processor or blender until smooth. Use 1 cup of water if you plan to make thicker/smaller tortillas for tacos. Add about 1 1/8 cup of water if you want to make thinner/bigger tortillas.
Pour about 1/3 cup of the batter into a non-stick pan. You can add a few drops of olive oil to the pan, but the tortillas turn out great without oil if you use a non-stick pan.
Cook for two minutes on low-medium heat, flip the tortilla and cook on the other side for about one minute.

Enjoy!

VEGAN MANGO MOUSSE

INGREDIENTS

3 ripe mangos
1 ½ cup coconut cream
3 tbsp agave syrup or 2 tbsp maple syrup or sprinkles of Stevia

DIRECTIONS

Peel the mangoes and dice them.
Mash the dices to make a smooth puree.
In a big bowl, gently add the coconut cream and whisk the pulp until it is creamy.
Add agave syrup, maple syrup or Stevia
Garnish the Mousse with fresh fruits, coconut flakes or dark chocolate chips.
Refrigerate for a few hours and serve chilled for a sweet taste.

Enjoy!

Screenshot%202021-02-03%20at%203.34_edit

Anti-Inflammatory Spiced Lentils Soup

INGREDIENTS

1 1/2 tbsps. (22.5ml) extra-virgin olive oil
2 cups (280g) diced onion (1 medium/large)
2 large garlic cloves, minced
2 tsps. ground turmeric
1 1/2 tsps. ground cumin
1/2 tsp cinnamon
1/4 tsp ground cardamom
398ml can diced tomatoes, with juices
398ml can full-fat coconut milk
3/4 cup (140g) uncooked red lentils, rinsed and drained
3 1/2 cups (875ml) low-sodium vegetable broth
1/2 tsp fine sea salt, or to taste
Freshly ground black pepper, to taste
Red pepper flakes or cayenne pepper, to taste (for a kick of heat!)
140g package baby spinach
2 tsps. (10ml) fresh lime juice, or more to taste

DIRECTIONS

In a large pot, add the oil, onion, and garlic. Add a pinch of salt, stir, and sauté over medium heat for 4 to 5 minutes until the onion softens.
Stir in the turmeric, cumin, cinnamon, and cardamom until combined. Continue cooking for about 1 minute, until fragrant.
Add the diced tomatoes (with juices), entire can of coconut milk, red lentils, broth, salt, and plenty of pepper. Add red pepper flakes or cayenne, if desired, to taste. Stir to combine. Increase heat to high and bring to a low boil.
Once it boils, reduce the heat to medium-high, and simmer, uncovered, for about 18 to 22 minutes, until the lentils are fluffy and tender.
Turn off the heat and stir in the spinach until wilted. Add the lime juice to taste. Taste and add more salt and pepper, if desired. Pour into bowls and serve.

Enjoy!

Pomegranate%20Avocado%20Bowl%20Photo_edi

POMEGRANATE AVOCADO QUINOA BOWL

INGREDIENTS

Salad:

2 cups cooked quinoa, cooled
1 cup pomegranate seeds
1/4 cup chopped pecans
1 avocado, diced
2 cups chopped fresh greens (kale, spinach, chard)
1/4 cup fresh basil, chopped

Vinaigrette:

1 lime or lemon, juiced
1 tbsp extra-virgin oil
1 tbsp pomegranate juice
1 tsp maple syrup
2 cloves garlic, minced
1/4 teaspoon black pepper
Pinch Himalayan sea salt

DIRECTIONS

To make salad, combine quinoa, pomegranate, pecans, avocado, greens, and basil in a medium bowl.
To make vinaigrette, whisk together lime or lemon juice, extra virgin olive oil, pomegranate molasses, garlic, black pepper, and sea salt in a small bowl
Pour vinaigrette over salad, combine well and serve immediately.
To add more protein, add some tofu, tempeh, chicken or fish.

Enjoy!

Vegan%2520Almond%2520Butter%2520Brownies

VEGAN ALMOND BUTTER BROWNIES

INGREDIENTS

2 tbsps. ground golden flaxseed
227g sweet potato, peeled and cut into 1.3cm chunks
1/2 cup (129g) almond butter
1/2 cup (113g) coconut oil, melted
1/4 cup (59ml) maple syrup
2 tsps. vanilla extract
3/4 cup (60g) unsweetened cocoa
1/2 tsp baking soda
1/2 tsp salt
1/2 cup (85g) dark chocolate no-sugar added chocolate chips or raw cacao nibs

DIRECTIONS

Preheat the oven to 180°C. Line an 20cm baking pan with parchment and coat with cooking spray. In a small bowl, combine the flaxseed with 6 tbsps. (89ml) water. Set aside for 10 minutes.
Meanwhile, steam the sweet potato in a steamer basket on the stove until very tender, 8 minutes. Alternatively, put the sweet potatoes in a microwave-safe bowl with 1/2 cup water, cover, and microwave on high until very tender, about 4 1/2 minutes; drain.
Combine the sweet potato, flax mixture, almond butter, coconut oil, maple syrup and vanilla in a food processor. Process until completely smooth, stopping once to scrape down sides of the bowl, 1 minute. Sift the cocoa powder, baking soda, and salt over the sweet potato mixture; pulse until completely blended.
Transfer the batter into the prepared pan. Sprinkle with the chocolate chips. Bake until a skewer inserted in the center comes out with just a few moist crumbs on it, about 28 minutes. Cool in the pan on a rack for at least 30 minutes. Cut into 16 squares and serve. Keep leftovers in an airtight container in the refrigerator for up to five days.

Enjoy!

BRUSSEL SPROUTS CABBAGE CHERRIES WALNUTS SALAD

INGREDIENTS

1 cup Brussel sprouts, trimmed and thinly sliced
1 cup red or green cabbage, thinly sliced (about ½ a small head, or ¼ large)
1 cup kale, thinly sliced (about 2-3 leaves)
1/4 cup tart cherries, chopped (fresh, or canned and drained, or frozen and thawed and drained)
1/2 cup walnuts, roughly chopped
1/4 cup dried cranberries, or dried cherries, roughly chopped

For the dressing:

1 tbs apple cider vinegar
1 tbs honey or maple syrup
1 tbs whole grain mustard
1/4 cup olive oil
salt and pepper, to taste

DIRECTIONS

Trim the stem ends of the brussels sprouts. Stand them up on the flat (cut) stem end, and carefully slice as thin as you can easily manage. (Or, if you have a slicer attachment on your food processor, you can use that.)
Slice or shred the cabbage and kale, and chop the remaining ingredients. Add everything to a large bowl.
In a separate bowl or glass measuring cup, whisk together all of the dressing ingredients. Add a pinch of salt and pepper, to taste. If the dressing is too tart for your liking, add a bit more olive oil, and if it's not tart enough, add a splash more vinegar. Same goes for the honey and mustard , adjust to taste, if you wish.
Pour dressing over the slaw and toss well, until everything is evenly coated. Can be served immediately, or covered with plastic wrap and stored in the fridge. Slaw will keep well in the fridge for several days.
For more protein add some tuna, chicken or tofu.

Enjoy!

Salmon%20Bowl%20with%20Zoodles%20Photo_e

SALMON BOWL WITH ZOODLES

INGREDIENTS (2 servings)

Salmon and marinade

220 g raw salmon, boneless fillets, diced
1 tbsp light olive oil
1 tbsp tamari soy sauce
1 tsp fresh ginger, grated
½ garlic clove, minced
½ lime, the juice
¼ red chili pepper, finely chopped (optional)
1 tsp sesame seeds
salt and ground black pepper

Lime and ginger mayo

120 ml mayonnaise or vegan mayonaise
1 tsp fresh ginger, grated
¼ lime, the juice
salt and ground black pepper
½ tsp sriracha sauce

Vegetables

130 g zucchini, spiralized
¼ (75 g) cucumber, shaved
50 g bean sprouts
100 g red cabbage, sliced
1 (200 g) avocado, sliced

DIRECTIONS

In a medium-sized bowl, mix the ingredients to the marinade. Place the salmon in the bowl and toss together. Cover or seal, and refrigerate for at least 10 minutes.
In a small bowl, mix mayonnaise with ginger, lime juice, and sriracha sauce. Set aside.
Bring a large pot of water to a boil. Place the zoodles in the boiling water for just one minute, and then drain in a colander.
Divide zoodles, cucumber, bean sprouts, red cabbage, and avocado in serving bowls. Top with the salmon and drizzle with the mayo. Garnish with some sesame seeds.

Enjoy!

SUPERFOOD BROCCOLI BLUEBERRY SALAD

INGREDIENTS (2 Servings)

For the salad:

2 1/2 cups fresh broccoli florets
3/4 cups blueberries
1/2 cup carrots, shredded
1/4 cup Turkish apricots, shredded
1/4 cup red onion, finely diced
1/4 cup cilantro, finely chopped
2 tbsps. flat leaf parsley, finely chopped
1/4 cup toasted almonds, sliced
2 tbsps. roasted sunflower seeds

For the dressing:

1 1/2 tbsp tahini
2 tbsps. lemon, juiced
1-2 tbsps. warm water
1/2 tbsp pure maple syrup
1/2 garlic clove, minced
1/4 tsp salt, plus more to taste
freshly ground black pepper

DIRECTIONS

In a large bowl, add finely chopped broccoli, blueberries, carrots, diced apricots, red onion, cilantro, parsley, toasted almonds and sunflower seeds. Set aside.
Make the dressing by whisking together the following ingredients in a small bowl: tahini, lemon juice, water, maple syrup, garlic and salt and pepper. Immediately drizzle over salad and toss to combine. Garnish with extra toasted almonds and cilantro.
Serve immediately or place in the fridge for later. Salad will keep well up to 3 days and is great when made ahead of time. You can add fish, chicken or tofu for more protein.

Enjoy!

VEGAN MAYONAISE

INGREDIENTS

3 tbsp aquafaba (chickpea liquid)
3 tsp white wine vinegar
1 tsp Dijon mustard
240ml light olive oil
salt to taste
½ tsp lemon juice

DIRECTIONS

Put the aquafaba (the liquid in a can of cooked chickpeas), vinegar, lemon juice, and Dijon mustard in a tall blender jar or measuring jug.
Blend on high speed with an immersion blender for about 30 seconds until frothy.
Add olive oil in a very slow, thin stream, while mixing at full speed. A smooth, creamy emulsion should form. Toward the end, move the immersion blender up and down to incorporate a little air to get it more fluffy.
Add some salt to taste.

Enjoy!

Sugar%20Free%20Granola%20Photo%201_edite

SUGAR-FREE GRANOLA

NGREDIENTS

1/2 cup water
115g pitted dates, cut into large chunks (7 Medjool dates)
1 1/2 tsps. vanilla extract
1 1/2 tsps. cinnamon
1/2 tsp ground nutmeg
2 cups gluten-free rolled oats
1/2 cup raisins (optional 1/3 cup)
1/2 cup chopped nuts- almonds, pecans or walnuts (optional 1/4 cup)

DIRECTIONS

Add the water, dates, vanilla extract, cinnamon, and nutmeg to your blender or food processor. Allow the dates to soak for 15 minutes. Meanwhile, add parchment paper baking sheets to two cookie sheet pans.
Preheat your oven to 120°C.
Add the rolled oats, raisins, and nuts (if using) to a medium-size bowl.
Blend the date mixture until smooth, about one minute.
Pour date mixture into the oat mixture and mix until the oats are completely coated.
Divide the granola mixture evenly among the two pans, spreading the mixture out so there are no big clumps.
Place one pan on the middle rack and one pan on a rack underneath. Bake for 30 minutes.
Remove from the oven to stir the granola around with a spatula. Return the pans back to the oven, but switch them so they bake evenly. Bake for another 25 to 30 minutes, or until the granola is crunchy.
Remove from the oven and allow to cool completely. Store granola in an airtight container like a mason jar.

Enjoy!

Chocolate Avocado Truffles Vegan GF Suga

CHOCOLATE AVOCADO TRUFFLE VEGAN- GF- SUGAR FREE

INGREDIENTS

1 large ripe avocado
85g coconut butter
85g cup raw cacao powder
3 tsp pure Stevia extract (3 mini scoops)
3/4 tsp vanilla extract
1/4 tsp salt

Toppings: Crushed pumpkin seeds, shredded coconut, raw cocoa powder (optional)

DIRECTIONS

Place all ingredients in a food processor.
Process until well mixed.
Place in a bowl in the refrigerator until fairly firm (approx. 40 min), or alternatively use the freezer for 10-20 minutes.
Using a small cookie scoop, scoop out balls of the avocado mixture and roll into balls.
Roll the balls into desired topping.
Refrigerate or freeze any remaining truffles for later.

Enjoy!

Screenshot 2021-04-08 at 11.18.22 AM.png

ALMOND COLLAGEN PROTEIN COFFEE

INGREDIENTS

3 cups hot, strongly brewed coffee
¼ cup unsweetened almond milk
2 tbsp unsalted almond butter
1 tbsp honey
½ tsp ground cinnamon
½ tsp pure vanilla extract
Pinch of sea salt
2 scoops Collagen Peptides Powder

DIRECTIONS

Pour hot brewed coffee into a high-speed blender. Add almond milk, almond butter, honey, cinnamon, vanilla extract, almond extract, sea salt and collagen. Cover and blend on medium-high speed until well-combined and frothy.
Divide between two mugs and enjoy while warm.

Enjoy!

Apple%20Cider%20Detox%20Drink%20Photo_ed

Apple Cider Detox Drink

INGREDIENTS

1 glass of warm or hot water (350-500ml)
2 tbsp. apple cider vinegar
2 tbsp. lemon juice
1/2–1 tsp. ground ginger
1/4 tsp. cinnamon
1 dash cayenne pepper
1 tsp. raw honey (optional)

DIRECTIONS

Warm the water.
Mix all ingredients together.
Best served warm but drink at desired temperature.

Enjoy!

HOMEMADE ELECTROLYTES DRINK

INGREDIENTS

420 g herbal tea, water, or coconut water
⅛ teaspoon pink Himalayan salt
2 teaspoons raw honey or maple syrup, to taste
60.5 g lemon or lime juice

DIRECTIONS

Start making your homemade electrolyte drink by brewing the tea and letting it cool slightly, or slightly warm your alternative base liquid.
Add salt, sweetener. Mix to dissolve.
Add juice. Mix and taste. Adjust juice or sweetness levels as desired.

Enjoy!

Screenshot 2021-05-18 at 12.27.32 PM.png

Screenshot%202021-04-15%20at%204.00_edit

SUPERFOOD SALAD WITH BLUEBERRY DRESSING

INGREDIENTS- SALAD (2 servings)

1 bunch of kale, leaves chopped small
1/2 broccoli florets finely chopped
juice of 1/2 lime
salt and pepper
1/2 red beet, thinly sliced
1 carrot, thinly sliced
1/2 ripe avocado, peeled and sliced
1 handful of basil, chopped
Handful of blueberries

BLUEBERRY GINGER DRESSING

1/4 cup blueberries
1/2 inch piece of ginger, peeled + chopped
1 tbsp raw apple cider vinegar
1 tbsp maple syrup
water
salt and pepper
2 tbsps. extra virgin oil

OMEGA SEED SPRINKLE

2 tbsps. sunflower seeds
2 tbsps. pumpkin seeds
1 tbsp flax seeds
1 tbsp chia seeds
1 tbsp hemp seeds
1 cup quinoa
pinch of ground coriander
pinch of salt

DIRECTIONS

In a large bowl, rub the kale and chopped broccoli with the lime juice, salt and pepper. Keep rubbing until the leaves seem a bit more tender. Taste a leaf for seasoning, adjust and set aside. Chop and prep all of the other salad ingredients and set aside.
Make the dressing: combine all of the ingredients in a blender and blend on high until you have a creamy and unified mixture. Check for seasoning and sweetness, adjust and set aside.
In a medium sauté pan, combine all of the omega seed sprinkle ingredients over medium heat. Stir them around here and there until they smell toasty and the coriander is a bit more prominent. Remove from the heat and allow to cool slightly.
Arrange the rubbed kale and broccoli on your serving plate. Top the greens with the beets, carrots, avocado, chopped basil, and blueberries. Season with salt and pepper again. Stir up the dressing (it should have thickened a bit) and drizzle it all over the top and garnish the salad with the omega seed sprinkle.

Enjoy!

HEALING TURMERIC DRESSING

INGREDIENTS

1 cup extra virgin olive oil
1/4 cup apple cider vinegar
3-4 cloves garlic
20g ginger
60g turmeric
1 tsp balsamic vinegar
Liquid Stevia to taste

DIRECTIONS

Chop off the garlic and the turmeric, and put it in the blender
Add all ingredients in the blender.
Serve cooled on your favorite salad, or with your favorite snacks.

Enjoy!

MANGO MELON AVOCADO SALAD

INGREDIENTS (2-3 servings)

1 head of red leaf lettuce, chopped
2 cups of spinach or arugula
1/2 cantaloupe or other melon (papaya may be substituted) chop the fruit and keep the seeds for the dressing
1/2 ripe avocado, chopped
1/2 cup chopped mango (1 small mango)
Lime or Lemon slices to garnish

DRESSING

1/4 cup white vinegar
1/2 tsp dry mustard
1/4 cup chopped onion
1/4 cup olive oil or avocado oil
1 1/2 tbsp fresh melon seeds (or papaya if you are substituting for melon)
1 tbsp honey or maple syrup
1 tsp sea salt

DIRECTIONS

Put all salad ingredients into a salad bowl.
Add all dressing ingredients to a blender, adding seeds last. Blend or process on high for a minute, or until the dressing is creamy.
Pour some dressing over salad. To add some protein you can choose different options, vegan or meat or fish.
Can refrigerate any leftover dressing up to 3 days.

Enjoy!

GF BLUEBERRY CRISP

INGREDIENTS

6 cups blueberries fresh or frozen
1/2 cups coconut sugar divided or Stevia
1/4 cup almond flour, GF oat flour or cassava flour divided
1/4 tsp ground cinnamon
1 tbsp lemon zest from one lemon
3/4 cups unsweetened shredded coconut
1/4 cup coconut oil

DIRECTIONS

Preheat oven to 180C degrees.
In a large bowl, combine the blueberries with 2 tablespoons of coconut sugar or sprinkle of Stevia and 2 tablespoons of almond flour, GF oat flour or cassava flour. Add the ground cinnamon and lemon zest, and mix well.
Transfer the blueberry mixture to an 8x8 inch baking dish.
Combine the rest of the flour, the rest of the coconut sugar or Stevia, the shredded coconut, and the coconut oil in a large bowl (you can use the same bowl). Mix well with a fork, until the coconut oil is well incorporated and crumbles form.
Spread the shredded coconut mixture over the blueberries.
Bake at 185C degrees for 35-40 minutes, or until the topping is golden brown and the blueberries are hot and bubbly. If the topping is getting too brown but the blueberries are not cooked to your liking, turn the heat down to 160C degrees and bake until desired doneness.
Allow to cool for 5-10 minutes, and serve warm.

Enjoy!

SUPERGREEN CHIA SEED BREAKFAST PUDDING

INGREDIENTS

1 Medjool dates pit removed (for sweeter, add an extra date)
1 cup non-dairy milk such as organic soy, almond, or coconut milk
1 handful fresh spinach
3 Tbsp Chia seeds
1 scoop Supergreen powder
Fruit for topping (optional) banana, kiwi, mango, berries

DIRECTIONS

In a high speed blender, blend the date, milk, Supergreen powder and spinach until very smooth.
In a medium bowl, add the liquid to the chia seeds.
Stir well, and continue stirring every few minutes for about 15 minutes.
Place in the refrigerator at least one hour, or overnight.
Just before serving, stir again, then top with fruit.

Enjoy!

Superfood%20Grain%20Buddha%20Bowl%20Phot

Superfood Grain Buddha Bowl

INGREDIENTS (2-3 servings)

For the bowls:

1/2 cup quinoa
3-4 large handfuls kale leaves
1 lime, juiced
1 Tbsp. olive oil
salt & pepper
3 Tbsp. hemp hearts
1 pomegranate, seeds removed
1/4 cup raw pumpkin seeds
1 avocado, diced
3 Tbsp. Chia seeds

For the dressing:

2 limes, juice
1 Tbsp. olive oil
1/8 tsp. granulated garlic
Salt & pepper

DIRECTIONS

Cook your quinoa according to package instructions. Set aside.
Add the kale in a large bowl. Cover with the juice of 1 lime, 1 Tbsp. olive oil, salt, and pepper, and massage until the leaves become bright green and slightly wilted. Allow to sit until the quinoa is cooled.
When the quinoa is almost at room temperature, mix it with your kale. Top with hemp hearts, pomegranate seeds, pumpkin seeds, avocado, and chia seeds. Mix to combine.
Make the dressing: Mix all ingredients in a small bowl or jar. Pour over salad and mix to combine. Serve immediately or store in an air-tight container in the fridge.

Enjoy!

Raw Vegan Cashew Nut Cheese

INGREDIENTS

2 cups soaked cashews- minimum 2 hours or overnight
2 tbsps. lemon juice
2 tbsps. nutritional yeast
1/4 tsp garlic powder (optional)
Sea salt to taste
Black pepper
4-6 tbsps. water

DIRECTIONS

Blend all ingredients together in a high-speed blender or food processor.
Start with a few tablespoons of water and increase as needed for a creamier consistency. Taste for seasonings and adjust as needed, scraping down the sides if necessary in between blending.

Enjoy!

Natural Lemon Sports Drink

INGREDIENTS

1 cup ginger, chopped
1/2 cup maple syrup (add more if need it sweeter)
1/2 cup apple cider vinegar
2/3 cup lemon juice
6 cups water

DIRECTIONS

Fill a saucepan with water and add ginger.
Bring water to a boil and allow ginger to boil for about 2 minutes.
Remove from heat and let ginger steep for 20 minutes.
In a 2L jug or bottle, add maple syrup, apple cider vinegar and lemon juice.
Strain ginger as you are pouring into the bottle.
Stir and mix all ingredients well.
Can be served warm or on ice.
Add more water to dilute if needed.

Enjoy!

Kale Superseed Crackers

INGREDIENTS

1 cup kale chopped in the food processor, stems removed
2 garlic cloves, minced or garlic powder
1 tablespoon rosemary, minced
1/2 cup ground flax
1/4 cup chia seeds
1/4 cup sesame seeds
1 tablespoon fresh lemon juice
1 tablespoon olive oil
Salt to taste

DIRECTIONS

Preheat oven to 100*C.
Add all ingredients to a food processor until it resembles dough and you have a ball. Place the ball between two sheets of parchment and roll out with a rolling pin as thin as possible, without breaking any of the edges.
Put the rolled out dough on a baking sheet and use a pizza cutter (roller blade) to cut in squares. Bake for about 45 minutes and then flip. Bake another 45 minutes or until crisp on both sides.

Enjoy!

Paleo Coconut Oil Fudge

INGREDIENTS

1/2 cups coconut oil
1/2 cup raw cacao powder
1/2 cup smooth almond butter (or nut butter of choice)
1/4 cup maple syrup
1/8 teaspoon salt

DIRECTIONS

Line a loaf pan with parchment paper and set aside.
In a small pan, combine coconut oil, raw cacao powder, almond butter, maple syrup and salt.
Heat over medium heat and whisk until smooth. It does not need to boil or come to a certain temperature.
As soon as it's smooth, pour into prepared pan. Place in fridge and let it cool for at least 2 hours.
Store in fridge or freezer.

Enjoy!

BERRY ARUGULA SALAD

INGREDIENTS (2 servings)

1/2 cup (90g) dried quinoa
4 cups (120g) rocket (arugula) (or substitute with spinach)
1/2 cup (70g) blackberries
1/4 cup (45g) blueberries
1/2 cup (65g) raspberries
10 French green beans
1/8 of a small red onion
1/4 cup (20g) flaked almonds
2 tbsp. store-bought or home-made balsamic dressing
1 ¼ cup (300ml) water
salt and pepper

DIRECTIONS

Cook the quinoa by placing it in a saucepan with 1 cup of water and season with salt and pepper. Bring to a boil then reduce the heat to a simmer. Simmer gently for 15 minutes.
Cook the green beans by placing them in a frying pan with ⅛ cup of water and a little salt and place over a medium heat. Cook the beans for 4 minutes until they turn bright green. Once cooked, drain the beans and blanch them in ice-cold water. Dry off with kitchen towel and set aside.
Slice the onion and cut the raspberries and blackberries in half.
In two separate bowls, place in the rocket or spinach and top with the cooked quinoa, berries, onion, flaked almonds and green beans. Drizzle with the balsamic dressing and serve immediately.

Enjoy!

Screenshot 2021-07-28 at 2.38_edited.png

VEGAN CHOCOLATE MOUSSE

INGREDIENTS

1 ripe avocado
2 tbsp raw cacao
1/2 cup walnuts (or pecans, cashews, or almonds )
a good handful of dates
5 tbsp coconut milk (depends on desired consistency and the size of the avocado)
A pinch of Himalayan salt

DIRECTIONS

Soak the dates in a cup of hot water for about 30-40 minutes.
Add all ingredients to a blender or food processor (start with dates and blend them along with the water they were soaked in to get a smooth paste).
Blend until you get a smooth mousse.
Top with nuts. Enjoy!

QUINOA BERRY SPINACH SALAD

INGREDIENTS (3 servings)

1 cup (185g) cooked quinoa
2 cups (400g) fresh mixed berries of choice
4 cups (120g) baby spinach
¼ red onion
1 mini cucumber or ⅛ large cucumber
4 tbsp. lemon poppyseed vinaigrette or dressing of choice

Spicy pecans:

½ cup (65g) whole pecans
1 tbsp. maple syrup
⅛ tsp. cayenne pepper (add less to make less spicy or omit)
½ tsp. ground cinnamon
pinch of salt & pepper

DIRECTIONS

Preheat the oven to 180°C. Mix the maple syrup, cayenne pepper, cinnamon, salt and pepper into a medium sized bowl. Add the pecans into the maple syrup mixture, stir until coated and place them onto a baking tray lined with baking parchment. Place the tray into the oven and bake for 8 minutes.
To make the salad, slice the cucumber and red onion into thin slices. If needed, slice the berries in half.
To serve, split the spinach between two large bowls. Top with equal amounts of cooked quinoa, berries, cooled spicy pecans, sliced cucumbers and sliced onions per bowl. Drizzle with dressing of choice. Serve immediately.

Enjoy!

COCONUT AVOCADO ENERGY SOOTHING BARS

INGREDIENTS

For the mint layer:

1 avocado
1/4 cup honey
6 tablespoons coconut oil, melted
1 1/2 cups shredded unsweetened coconut
3/8 teaspoon mint extract, or a drop or two of peppermint essential oil
dash of salt

For the chocolate layer:

1/4 cup coconut oil
2 tablespoons honey
1/4 cup cacao powder
1/4 teaspoon vanilla extract
dash of salt

DIRECTIONS

For the mint layer:

Line a 9×9 inch baking dish with foil.
Place all ingredients in high powered blender or a food processor.
Blend until smooth.
Smooth mixture into prepared dish and stick in the freezer.

For the chocolate layer:

In small saucepan, melt coconut oil and honey over low heat.
Remove from heat and stir in remaining ingredients.
Pour over chilled bottom layer and return to the freezer for about 15 minutes, or until the chocolate layer is hardened.
Remove from foil and cut into bars.
Store covered in the freezer.

Enjoy

CANTALOUPE PUMPKIN SEEDS RADISHES SALAD PHOTO.png

Screenshot 2021-08-14 at 12.51_edited.png

CANTALOUPE PUMPKIN SEEDS AND RADISHES SALAD

INGREDIENTS

Salad:

4 cups salad greens, as desired (kale, spinach, arugula, romaine)
1/2 cantaloupe, peeled, sliced into chunks (about 2 cups)
2 pink or red radishes, finely sliced
1/4 cup pumpkin seeds

Lemon Herb Vinaigrette:

1 ½ tablespoons extra virgin oil
1/2 lemon, juiced
Pinch sea salt (optional)
1/8 teaspoon black pepper
1/2 teaspoon Herbes de Provence (season blend)

DIRECTIONS

Line a platter or salad bowl with salad greens.
Arrange with cantaloupe, radishes, and pumpkin seeds.
Whisk together olive oil, lemon juice, sea salt (optional), black pepper, and Herbes de Provence.
Drizzle over salad and serve immediately. You can add some grilled chicken, grilled salmon or tofu for extra protein.

Enjoy!

Energy Balls for Athletes

INGREDIENTS (servings 20 balls)

2 cups raw or roasted unsalted nuts (any combo: almonds, cashews, walnuts)
1/2 cup raw seeds (any combo: hemp, sesame, pumpkin, sunflower)
1 tbsp sweet spice mix (cinnamon, ginger, turmeric, chai, pumpkin pie)

OR 2 tablespoons unsweetened cocoa powder

1/4 tsp fine sea salt
6 Medjool dates, pitted, halved, pitted
1 to 2 tbsps. virgin coconut oil (no need to melt)

Boosters: 1 tbsp maca powder or matcha powder OR 2 tbsps. collagen peptides or hemp protein powder.

DIRECTIONS

In a food processor, pulse the nuts, seeds, spice blend or cocoa powder, and salt until the nuts are coarsely ground. Add the dates and coconut oil. Pulse, stopping as needed to scrape underneath the blade, until the mixture starts to blend together (no visible date pieces). Be careful not to over-blend or it will become oily.
Use a spoon or a small cookie scoop and your hands to roll into bite-size balls. Place in a container with a lid. Chill in the fridge for 1 hour prior to eating. Store leftovers in the fridge for up to 1 month.

Enjoy!

Anti-Inflammatory Vegan Chocolate Milk

INGREDIENTS

2 cups coconut water
2 tablespoons almond butter or peanut butter
4 dates, pitted
1 tablespoon unsweetened cocoa powder
2.5cm of fresh ginger, peeled
2.5cm of fresh turmeric, peeled (optional)
1 cup ice

DIRECTIONS

In a blender combine the coconut water, nut
butter, dates or molasses, cocoa powder, ginger, turmeric (if using), and ice. Blend on high speed for several minutes until smooth.
Store in a glass jar in the fridge for up to 3 days.
If you prefer a thicker, smoothie-type consistency, add in 1 frozen banana.

Enjoy!

Lime Avocado Banana Kale Smoothie Photo.png

Screenshot 2021-09-03 at 2.55_edited.jpg

OATMEAL BREAKFAST BARS

INGREDIENTS (servings 8 bars)

2 cups GF oats
1 cup almond flour
2 teaspoons cinnamon
1 teaspoon baking powder
1/4 teaspoon kosher salt
1 1/2 cup unsweetened almond milk, or soya milk
3 tablespoons honey
2 tablespoons cashew creamy nut butter
1/2 cup unsweetened applesauce
1 large egg
1 teaspoon pure vanilla extract
1 medium banana quartered and sliced

DIRECTIONS

Place in the oven to 180C. Lightly coat an 8x8 inch square pan with cooking oil spray.
In a medium bowl, stir together the oats, almond flour, cinnamon, baking powder, and salt. In a separate large bowl, combine the dairy-free milk, applesauce, egg, honey, cashew butter, and vanilla.
Pour the dry ingredients into the wet mixture and stir to combine. The batter will be very wet. Fold in the diced banana, then pour into the prepared baking pan.
Bake for 35 minutes or until thickened and golden and a toothpick inserted in the center comes out clean. Cool, cut into bars, and serve. Enjoy!

Lime Avocado Kale Banana Smoothie

INGREDIENTS

2 cups (500ml) raw coconut water
1 teaspoon finely grated lime zest
1/4 cup- (60ml) fresh lime juice
1 cup (128g) kale
1/2 medium avocado- pitted and peeled
2 pitted dates
2 medium frozen bananas- sliced

DIRECTIONS

Throw all of the ingredients into a blender, and blend on high for 30 to 60 seconds until smooth and creamy.
Recommended toppings: Coconut flakes, raw cacao nibs, pumpkin seeds, or chia seeds.

Enjoy!

High Protein Gluten-Free Bread

INGREDIENTS

1 cup Greek yogurt or dairy-free yogurt
4 large eggs
1 cup unflavoured protein powder- Whey isolate, Grass Fed, or Vegan
1 cup almond flour
1 tbsp ground psyllium husk powder
2 tsps. baking powder
1/2 tsp sea salt
1/2 tbsp sesame seeds- optional

DIRECTIONS

Preheat the oven to 175°C.
Line the bread pan 12 x 24 cm with parchment paper.
Add the yogurt and eggs to a big bowl and mix until smooth. Add the rest of the ingredients and combine until free of lumps.
Pour the batter into the bread pan and sprinkle it with some sesame seeds (optional). Bake for about 25 minutes or until a toothpick inserted in the center of the loaf comes out dry. Let the bread cool before slicing it. Enjoy!

Berry Quinoa Vegan Breakfast Bowl Photo_edited.jpg

Avocado, Sweet Potato, Chickpeas Vegan Bowl Photo.png

Berry Quinoa Vegan Breakfast Bowl

INGREDIENTS (1 serving)

3/4 cup cooked quinoa
1/4 cup vanilla plant-based yogurt (almond, coconut, soy)
Pinch cardamon
1/4 cup blackberries
1/4 cup sliced strawberries
1/4 cup blueberries
2 tbsps chopped walnuts
1 tbsp chia seeds

DIRECTIONS

In a bowl, stir together cooked quinoa, yogurt, and cardamom until smooth.
Add toppings over the quinoa mixture: blackberries, strawberries, blueberries, walnuts, and chia seeds.
Serve immediately, or store in airtight container and chill up to 3 days before serving.

Enjoy!

Vegan Protein Pumpkin Baked Pancakes

INGREDIENTS

3 cups unsweetened soy milk (or any non-dairy milk)
1 tbsp apple cider vinegar
2 1/2 cups white whole-wheat flour
2 servings vanilla plant-based protein powder
3 tbsps. baking powder
1 tbsp flaxmeal
2 tbsps. pumpkin pie spice
1 1/2 tsp cinnamon
1/2 tsp salt
15-ounce can pumpkin
1 large very ripe banana, mashed
3 tbsps. maple syrup
1 tsp vanilla
1/4 tsp vegan chocolate chips (I used Trader Joe's)

DIRECTIONS

Preheat oven to 180°C. Line an 11x17inch (27x43cm) sheet pan it with parchment paper.
In a small bowl or four-cup measuring cup, mix the non-dairy milk and apple cider vinegar and set aside to curdle.
In a large bowl, mix the flour, protein powder, baking powder, flaxmeal, pumpkin pie spice, cinnamon, and salt together.
Add the pumpkin, mashed banana, maple syrup, and vanilla to the non-dairy milk mixture and mix well.
Pour the wet ingredients into the large bowl with the dry ingredients and mix until just combined.
Pour the pancake batter onto the parchment-lined baking sheet, using a spatula to spread it evenly. You'll notice that the batter will be puffy, that's the baking powder reacting with the apple cider vinegar, and that's what makes these pancakes fluffy. Top with chocolate chips.
Bake for 25 to 30 minutes, or until a toothpick inserted comes out clean.
Allow pancakes to cool for five minutes before cutting into 15 squares. Enjoy with syrup, fruit, nuts, yogurt, or nut butter. Store leftovers in an airtight container in the fridge for up to five days, or in the freezer for several months.

Enjoy!

Avocado Sweet Potato Chickpeas Vegan Bowl

INGREDIENTS (4 servings)

Maple roasted chickpeas

1 can chickpeas (400g)
1 tbsp olive oil
1/2 tsp salt
1/4 tsp cinnamon
2 tsp maple syrup
1/4 tsp cayenne pepper

Bowl

1 medium sweet potato, cut into small cubes
2 cups quinoa, cooked
1 avocado, sliced
1/2 cup purple cabbage, shredded
1 cup kale, shredded

Sauce

1 garlic clove
2 tbsp lemon juice
1/4 cup tahini
2 tbsp olive oil
salt and pepper to taste
2–4 tbsp water (depending on how your tahini is you may need more or less water to thin out the sauce)

DIRECTIONS

Preheat the oven to 220C degrees and line 2 baking pans with parchment paper.
Pat your chickpeas with a paper towel until they’re mostly dry then toss them with the olive oil, salt, cinnamon, maple syrup and cayenne pepper. Place on a baking pan and bake for 30-35 minutes until golden brown and crispy.
Place the sweet potatoes on a separate pan and bake for 20-30 minutes until tender. You can cook the sweet potatoes and chickpeas at the same time.
To prepare the dressing, blend everything together until smooth.
To assemble your bowl, place quinoa on the bottom, and top with shredded cabbage, kale, quinoa, sliced avocado, sweet potato, and chickpeas. Top with the tahini dressing

Enjoy!

Triple Berry Protein Creatine Smoothie Photo.png

TRIPLE BERRY PROTEIN CREATINE SMOOTHIE

INGREDIENTS

1 ½ cups (220g) berry mix, frozen
1 banana, chopped & frozen
2 tsp. chia seeds
1 tbsp smooth almond butter
2 scoops (50g) vanilla protein powder
1 scoop creatine supplement powder
2 cups (480ml) almond milk, unsweetened

DIRECTIONS

Place all the ingredients into a high-speed blender and blend until smooth. Serve right away.

Enjoy!

Avocado Sweet Potato Chickpeas Vegan Bowl

INGREDIENTS (4 servings)

Maple roasted chickpeas

1 can chickpeas (400g)
1 tbsp olive oil
1/2 tsp salt
1/4 tsp cinnamon
2 tsp maple syrup
1/4 tsp cayenne pepper

Bowl

1 medium sweet potato, cut into small cubes
2 cups quinoa, cooked
1 avocado, sliced
1/2 cup purple cabbage, shredded
1 cup kale, shredded

Sauce

1 garlic clove
2 tbsp lemon juice
1/4 cup tahini
2 tbsp olive oil
salt and pepper to taste
2–4 tbsp water (depending on how your tahini is you may need more or less water to thin out the sauce)

DIRECTIONS

Preheat the oven to 220C degrees and line 2 baking pans with parchment paper.
Pat your chickpeas with a paper towel until they’re mostly dry then toss them with the olive oil, salt, cinnamon, maple syrup and cayenne pepper. Place on a baking pan and bake for 30-35 minutes until golden brown and crispy.
Place the sweet potatoes on a separate pan and bake for 20-30 minutes until tender. You can cook the sweet potatoes and chickpeas at the same time.
To prepare the dressing, blend everything together until smooth.
To assemble your bowl, place quinoa on the bottom, and top with shredded cabbage, kale, quinoa, sliced avocado, sweet potato, and chickpeas. Top with the tahini dressing

Enjoy!

Chocolate Figs Overnight Oats

INGREDIENTS (2 servings)

1 cup dairy-free milk
⅔ cup rolled oats
1 scoop collagen powder
2 fresh figs, sliced
1 Tbsp chia seeds
1 tsp Organic maple syrup

TOPPINGS: (per 1 serving)

1 fig, quartered
1 tsp chopped walnuts
1 tsp cacao nibs
1 tsp dried cranberries

DIRECTIONS

Combine milk, oats, protein powder, figs, chia seeds, and maple syrup in a bowl and mix well.
Divide the mixture into two mason jars, cover, and refrigerate overnight.
To serve, top with cranberries, walnuts, and cacao nibs.

Enjoy!

Screenshot 2021-10-29 at 10.45.02 AM.png

Almond Butter Banana Protein Smoothie Photo.png

DETOX QUINOA SALAD

INGREDIENTS (3 servings)

1 cup (185g) cooked quinoa
1/4 small red/purple cabbage
1 small head of broccoli
3 leaves of kale (stems removed)
1 medium carrot
2 tbsp. hemp seeds
2 tbsp. sunflower seeds
1/4 cup (30g) raw pumpkin seeds
1/4 cup (65g) dried cranberries
1/2 cup (120ml) salad dressing of choice or use simple detox dressing below

Simple Detox Dressing (Optional):

1/4cup (60ml) apple cider vinegar
1/4 cup (60ml) extra virgin olive oil
1 garlic clove, whole peeled and bruised
1/2 tbsp. maple syrup
pinch of salt & pepper

DIRECTIONS

Chop the broccoli into small bite-sized pieces. Slice the kale and purple cabbage into thin shreds. Peel and grate the carrot. Place all the prepared vegetables into a large bowl and top with the sunflower seeds, cooked quinoa, dried cranberries, hemp seeds and pumpkin seeds.
To make the dressing, place all ingredients into a small blender and blend until smooth. Or substitute with a store-bought dressing of choice.
Pour the dressing over the salad and mix well to combine. Serve immediately, or store in the fridge.

Enjoy!

PUMPKIN MOUSSE

INGREDIENTS (4 servings)

1/2 cup coconut cream
1 scoop of vanilla protein powder (or unflavoured protein powder)
1/2 cup pumpkin puree
1/2 teaspoon pumpkin pie spice
1/2 teaspoon cinnamon
2 packets stevia, to taste

DIRECTIONS

Place everything in a blender, or small food processor and blend until smooth.

Serve immediately or cover and place in refrigerator until chilled, it gets thicker in the refrigerator.

Enjoy!

Almond Butter Banana Protein Smoothie

INGREDIENTS

1 frozen banana
1 cup unsweetened almond milk
2 tablespoons almond butter
2 tablespoons unflavoured or vanilla protein powder
1 tablespoon sweetener (optional)- Honey, maple syrup, or some Stevia
1/2 teaspoon ground cinnamon
4-6 ice cubes

DIRECTIONS

Combine all ingredients in a blender and blend until smooth.

Enjoy!

Magnesium Rich Strawberry Avocado Spinach Salad

INGREDIENTS

Salad:

6 cups spinach
2 cups strawberries, chopped
1/2 red onion, chopped
1 avocado, chopped
1/4-1/2 cup goat feta (optional)
1/4 cup sprouted almonds, chopped

Dressing:

1/2 cup extra virgin olive oil
2 tablespoons apple cider vinegar
1 tablespoon lemon juice
1 tablespoon honey or maple syrup
1/4 tablespoon ground mustard
1½ tablespoons poppy seeds
Salt & pepper

DIRECTIONS

In a small bowl, mix all the ingredients for the dressing until well-combined and set aside.
Combine all the ingredients for the salad in a large bowl.
Pour the dressing into the salad and mix until well-combined.
Refrigerate for 20 minutes then serve. For extra protein you can add some chicken, fish or tofu.

Enjoy!

Fresh Cranberry Orange Vegan Sauce Photo.png

Brussels Sprouts Butternut Squash Pecans and Cranberries Salad

INGREDIENTS

Roasted Brussels Sprouts:

3 cups Brussels sprouts ends trimmed
3 tbsps. olive oil
1/4 tsp Salt to taste

Roasted Butternut Squash:

4 cups of uncooked, peeled, seeded, cubed butternut squash
2 tbsps. olive oil
3 tbsps. maple syrup
½ tsp ground cinnamon

Other Ingredients:

2 cups pecan halves
1 cup dried cranberries
2-4 tbsps. maple syrup optional

DIRECTIONS

How to Roast Brussels Sprouts:

Preheat oven to 200 C. Lightly grease the foil-lined baking sheet with 1 tablespoon of olive oil. Slice all Brussels sprouts in half.
In a medium bowl, combine halved Brussels sprouts, 2 tablespoons of olive oil, salt and toss to combine.
Place onto a foil-lined baking sheet, and roast in the oven at 200 C for about 20-25 minutes.

How to Roast Butternut Squash:

Preheat oven to 200 C. Lightly grease the foil-lined baking sheet with 1 tablespoon of olive oil.
In a medium bowl, combine cubed butternut squash (peeled and seeded), 1 tablespoon of olive oil, maple syrup, and cinnamon, and toss to mix.
Place butternut squash in a single layer on the baking sheet. Bake for 20-25 minutes, turning once half-way through baking, until softened.

How to Toast Pecans:

Toast pecans in the preheated oven at 180 C
Line a baking sheet with parchment paper.
Toast the pecans for about 5 minutes (maybe a bit longer) in the preheated oven at 180 C until they get darker in colour.

FINAL DIRECTIONS

In a large bowl, combine roasted Brussels sprouts, roasted butternut squash, pecans, and cranberries, and mix to combine.
OPTIONAL: For more sweetness, add 2 or 4 tablespoons of maple syrup, do not add all maple syrup at once, start with 2 tablespoons, then add more, if desired, and toss with the salad ingredients to combine.

Enjoy!

Oatmeal Fig Bars

INGREDIENTS

For the Filling:

2 cups (280g) dried figs
1 cup (240ml) water
pinch of salt
1 tbsp. orange zest
3 tbsp. maple syrup

For the Bars:

1 tbsp. ground flaxseeds
2 ½ tbsp. water
1 ¼ cup (160g) oat flour
1 ¼ cup (100g) rolled oats
1/2 tsp. baking soda
1/4 tsp. salt
4 tbsp. maple syrup
1/3 cup (80ml) coconut oil, melted
1 tsp. vanilla extract

DIRECTIONS

Cut off the stems off the dried figs and place in a small pot with 1 cup of water, a pinch of salt, and the orange zest. Bring to a boil then reduce to a simmer and cook for 30 minutes.
Set aside to cool slightly, then transfer to a food processor, add the maple syrup and blend until pureed into a paste.
Preheat the oven to 180°C and line an 8”x 8” (20cmx20cm) baking dish with baking paper.
Make a vegan egg by combining the ground flaxseeds with 2 ½ tablespoons of water in a small bowl. Stir well to combine and set aside for 5 minutes.
Combine the oat flour, rolled oats, salt and baking soda in a bowl then set aside.
In a separate bowl, combine the maple syrup, vanilla extract, vegan flax egg and coconut oil. Fold in the dry ingredients and stir until combined.
Spoon half of the batter into the lined baking dish and press it firmly into the base. The dough is sticky so using some parchment paper to press it down will help to keep it from sticking to your hands.
Top the base with the fig paste and press into a thin layer. Drop parts of the remaining oatmeal batter on top to form a crumble, gently press to cover the fig layer.
Place the dish into the oven and bake for 25-30 minutes until the edges become golden brown. Remove from the oven and set aside on a wire cooling rack to cool completely before serving.
These fig bars can be stored in an airtight container in the refrigerator for up to 4 days.

Enjoy!

Fresh Cranberry Orange Vegan Sauce

INGREDIENTS

340g package fresh cranberries
1 medium orange (zest and juice)
1/4 cup maple syrup*
1/2 teaspoon ground cinnamon

DIRECTIONS

Place cranberries in a small pot.
Add the zest and juice of the orange, maple syrup, and cinnamon.
Heat over medium, and stir, cooking for about 8-10 minutes, until thickened and tender, but still bright in colour.
Store in airtight container.
Serve with savoury recipes, including veggie balls or patties, sandwiches, warps, chicken or turkey.
Makes 2 cups about 8 1/4-cup/servings.

Enjoy!

Baked Salmon with Oranges and Cranberry Sauce

INGREDIENTS (4 servings)

4 salmon fillets (550g)
1 orange, sliced
4 tbsp. cranberry sauce
2 tsp. sweet paprika
1/2 tsp. hot paprika
juice of 1 orange
2 tbsp. honey
2 tbsp. olive oil

DIRECTIONS

Place the salmon on a chopping board skin down, and with a sharp knife remove the skin. Season the fillets with salt and pepper.
Next, rub the salmon with the sweet and hot paprika and place in a baking dish.
Mix the orange juice, honey, and olive oil, then drizzle over the fillets. Cover and rub the salmon in the marinade and leave to rest for 30 mins.
Heat the oven to 210C. Place slices of orange on top of the salmon fillets. Bake in the oven for 17 min.
Serve topped with the cranberry sauce.
For a nice meal you can add some nice salad, green vegetables, brown rice, or quinoa or sweet potatoes.

Enjoy!

New Year’s Detox Salad

INGREDIENTS

1 cup quinoa
2 cups fresh baby spinach
1 small head finely chopped purple cabbage shredded
1 cup cherry tomatoes halved
1 head broccoli cut into florets
2 large sweet potatoes cut into small cubes
3 Tbsp. extra-virgin olive oil
2 Tbsp. fresh lemon juice
1 Tbsp. balsamic vinegar
2 Tbsp. raw cashews
2 Tbsp. raw whole almonds
Sea salt and freshly ground pepper to taste

DIRECTIONS

Cook quinoa according to package directions.
Steam broccoli and sweet potatoes in a steamer basket over medium heat for 10 minutes or until tender, or microwave.
In a large bowl, toss spinach, cabbage, cooked quinoa, broccoli and sweet potatoes.
In a small bowl, whisk oil, lemon juice and vinegar, pour over salad. Add cashews and almonds, toss to combine and serve.

Enjoy!

PUMPKIN AND SWEET POTATO SOUP

INGREDIENTS (3 servings)

1/2 large yellow onion roughly chopped
1 cloves garlic peeled and chopped
1/2 big buttercup squash (500g) peeled & cubed, seeds removed
2 medium sweet potato peeled & cubed
1 cup pumpkin puree
2 1/2 cups vegetable broth
1 teaspoon cinnamon
1/2 teaspoon ground ginger
1/2 teaspoon nutmeg
salt and pepper to taste

DIRECTIONS

Add the chopped onion and garlic to a large pot with two tablespoons of water and sauté until soft and golden, about 3 minutes.
Add all remaining ingredients and bring to a boil over high heat. Then lower to medium and cook for about 8 minutes, until veggies are tender.
Using an immersion blender, purée your soup until smooth and creamy. Serve garnished with pumpkin seeds, if desired. For some protein add some nuts or seeds, almonds, walnuts, cashews, chia seeds, hemp seeds, or flax seeds.

Enjoy!

Screenshot 2022-01-22 at 11.47_edited.png

Screenshot 2022-01-07 at 10.13.23 AM.png

NEW YEAR 2022 DETOX SMOOTHIE

INGREDIENTS

1 cup water
1/2 cup blueberries
1/2 cooked beet
1 frozen banana
1 tbsp chia seeds
1 tbsp almond butter
1 scoop Vanilla protein powder
1 tsp cinnamon
1/2 tsp ground turmeric
2-3 ice cubes
Shredded coconut for topping

DIRECTIONS

Add all ingredients to a high-speed blender and blend until smooth. Pour into a glass and top with shredded coconut. Add 2-3 ice cubes if you want a thick smoothie. Enjoy!

Gu Roctane Protein Recovery Drink Mix Photo_edited.png

Gu Roctane Protein White Mocha Recovery Drink

INGREDIENTS

Two scoops of Vanilla Bean Roctane Protein Recovery Drink Mix
1/3 cup warm water or almond or oat milk
Dash of cinnamon
Coffee

DIRECTIONS

Pour water and Roctane Protein Recovery Drink Mix into a blender, shake until dissolved.
Add cinnamon, blend again.
Pour mixture in a coffee cup.
Add coffee and mix. Enjoy!

Screenshot 2022-02-02 at 12.02.06 PM.png

Beetroot Coconut Hydration Drink

INGREDIENTS

1 Beetroot
1/2 a stick of celery
1 apple
4 slices cucumber
400ml coconut water
Pinch sea salt

DIRECTIONS

Clean and wash the vegetables and fruits. Add the beetroot, cucumber, celery and apple.
Pour the juice into your bottle and add the coconut water. Shake gently. You can add lemon to add more flavour to your juice.

Enjoy!

PALEO BANANA BREAD

INGREDIENTS

2-3 bananas, ripe, about1 1/4 cups mashed
2 cups almond flour
1/2 cup tapioca flour
1 tsp baking soda
1 tsp ground cinnamon
1/4 tsp salt
2 eggs, large
1/4 cup butter, or coconut oil, melted
1/4 cup honey or some Stevia
1 tsp vanilla extract

DIRECTIONS

Preheat the oven to 180C degrees.
Use butter or coconut oil to grease the inside of a loaf pan (21.5X11.4cm) and set aside.
Mash the bananas with a fork in a mixing bowl. Add the remaining ingredients, then use a hand mixer to blend everything together for 30 seconds. Pour the batter into the loaf pan
Cook the banana bread for 50-60 minutes. If the top gets too golden, you can cover with a piece of aluminium foil. Use a toothpick to test that the banana bread is cooked through.
Remove the banana bread and let it cool for 5 minutes in the loaf pan. Then slice it up.

Enjoy!

Hunger Soothing Healthy Snack

INGREDIENTS

1 apple
1/3 cup Coconut yogurt, almond yogurt, or Greek yogurt
2 tbsp almond butter

DIRECTIONS

Portion sliced apple, yogurt, and almond butter on a plate.

Enjoy!

Orange Mango Metabolism Boosting Smoothie Photo.png

Boccoli Kale Coconut Blueberry Salad For Mental Health Photo.png

Beetroot Hummus

INGREDIENTS

2 medium beetroots, peeled, chopped
3 tbsp. olive oil
1 cup (165g) canned chickpeas, drained
1 tbsp. lemon juice
6 tbsp. water
1 clove garlic, chopped
2 tbsp. tahini paste
Mixed seeds and chopped cilantro, optional garnish

DIRECTIONS

1. Preheat the oven to 200°C and line a baking sheet with baking paper.

2. Place the chopped beetroot into a large bowl, drizzle with 1 tablespoon of olive oil and season with salt and pepper. Mix to coat the beetroot and transfer to the baking sheet.

3. Place the sheet into the oven and roast the beetroot for 20 minutes then remove from the oven and set aside to cool on a wire rack.

4. Add the roasted beetroot to a food processor, along with the remaining ingredients and blend until smooth and creamy.

5. Garnish with mixed seeds and chopped cilantro (optional), and serve as a dip or side.

Enjoy!

Orange Mango Metabolism Boosting Smoothie

INGREDIENTS

2 oranges, peeled and segment
1 mango, peeled, stoned, & cut into chunks
2 tsp. root ginger, grated
1 tsp. ground turmeric
1 pinch of chili powder
2 1⁄2 cups (590ml) coconut water

DIRECTIONS

1. Place all the ingredients in a high-speed blender and blitz until smooth.

2. Divide between 4 glasses and serve immediately

Enjoy!

Screenshot 2022-03-10 at 4.41_edited.png

Broccoli Kale Coconut Blueberry Salad

for Good Mental Health

INGREDIENTS (4 servings)

The Dressing

30ml coconut oil, melted
30ml honey or maple syrup
30ml apple cider vinegar
1/2 clove garlic, finely minced (optional)
Pinch sea salt

The Salad

1 head broccoli
1/2 bunch kale, washed well
1/4 shredded coconut
1/4 cup sliced almonds, toasted
1/2 cup fresh blueberries

DIRECTIONS

Whisk the dressing ingredients together in a small bowl, coconut oil, honey, apple cider vinegar, clove garlic, sea salt
Chop the broccoli into bite-sized pieces. Also chop the broccoli stems into small pieces.
Chop the kale leaves into small pieces.
Combine the broccoli, kale, coconut, sliced almonds and blueberries in a large bowl. Add the dressing and toss to coat.

Enjoy!

Salmon And Quinoa- Vitamin D Rich Foods

INGREDIENTS (2 servings)

1 cup quinoa
1 1⁄4 cups chicken stock or more if needed
1⁄4cup fresh parsley, chopped
1⁄4 cup raisins (preferably golden), plumped in hot water for a few minutes
2 Tbsp pine nuts, toasted in a pan or the oven for a few minutes
1/2 tsp salt
1⁄2 tsp black pepper
1⁄4 tsp cumin
1⁄8 tsp cinnamon
1⁄8 tsp cayenne
2 skinless salmon fillets

DIRECTIONS

Preheat the oven to 180°C.
Prepare the quinoa according to package instructions, using vegetable or chicken stock instead of water.
Stir in the parsley, raisins, and pine nuts. Cover and keep warm.
Combine the salt, black pepper, cumin, cinnamon, and cayenne and rub over the salmon fillets.
Place on a baking sheet and bake for 10 to 12 minutes, depending on the thickness of the salmon.
Serve each salmon fillet over a generous scoop of the quinoa.

Enjoy!

ALMOND BUTTER BREAD

INGREDIENTS

1 Cup Almond Butter
4 Eggs
¼ teaspoon salt
1 teaspoon baking powder

DIRECTIONS

Preheat the oven to 150C degrees.
Whisk the almond butter and eggs together.
Add the salt and baking powder and mix well.
Put the mixture into a greased and parchment paper lined loaf tin.
Bake for 30 minutes.
Remove from the oven and cool. Slice and eat.

Enjoy!

Quinoa Kale Roasted Vegetables Salad
QNGREDIENTS (2 servings)

For the Salad

2 cups Brussels sprouts, trimmed and halved (225g)
1 ½ cup broccoli florets (225g)
1 cup chopped carrots (150g)
1/2 tablespoon avocado or olive oil (7mL)
salt and pepper, to taste
1/2 cup uncooked rinsed quinoa (90g dry, or 1 cup cooked quinoa)
1 cup vegetable broth or water (250mL)
1 ½ cup finely chopped fresh kale, stems removed (45g)
1/2 avocado, sliced
1/4 cup dried cranberries (32g)

For the Dressing

1/4 cup extra virgin olive oil (60mL)
2 tablespoons balsamic vinegar (30mL)
1 tablespoon pure maple syrup (15mL)
2 teaspoons Dijon mustard (10g)
1 clove garlic, minced (4g)
salt and pepper, to taste

DIRECTIONS

Preheat oven to 200C. Line a baking sheet with parchment paper.
Place Brussels sprouts, broccoli and carrots in a large bowl. Add oil, salt and pepper. Toss to combine.
Spread the vegetables in an even layer on the prepared pan. Roasted for 30-35 minutes, stirring once halfway through, until tender.
While the vegetables are roasting, add quinoa and broth (or water) to a small pot. Bring to a boil, then reduce heat to low. Cover and cook until quinoa is fluffy and liquid is absorbed, about 15 minutes.
Remove from the heat, uncover and stir in kale, allowing it to wilt.
In a small bowl, whisk together the ingredients for the dressing. Season with salt and pepper to taste.
Divide the quinoa kale mixture evenly into 2 bowls, then top with equal amounts of the roasted vegetables and a drizzle of dressing. Garnish with sliced avocados and dried cranberries. Enjoy!

Quinoa Kale Roasted Vegetables Salad

INGREDIENTS (2 servings)

No Bake Granola Bars- Vegan & Gluten-Free Photo.png

Protein Oat Porridge

INGREDIENTS (2 servings)

2 cups (480ml) almond milk, unsweetened
1 cup (80g) GF oats
1 scoop (25g) vanilla protein powder (whey, grass-fed or vegan)
1 banana, sliced
¼ cup (30g) walnuts, chopped

DIRECTIONS

In a small pot, bring the almond milk to the boil. Stir in the oats and cooked over low heat for 5-7 minutes, stirring constantly to avoid sticking. Take the pot off the heat and stir in the protein powder until well combined.
Divide the oat porridge between 2 serving bowls and top with the sliced banana and walnuts. Serve immediately.

Enjoy!

Screenshot 2022-03-24 at 3.19_edited.png

Raw Collagen Dark Chocolate Cookie Dough

INGREDIENTS

1 can chickpeas (400g), rinsed and drained
2 tbsp natural peanut butter
3 tbsp honey
1 tsp pure vanilla extract
Pinch of sea salt
3 scoops Collagen Peptides Powder
1/4 cup extra dark chocolate chips, or a few raw cacao nibs

DIRECTIONS

Place all ingredients, except dark chocolate chips, in the bowl of a food processor and process until smooth. Pause to scrape the sides of the bowl with a spatula as needed.
Add chocolate chips or raw cacao nibs and pulse the processor blade a few times to mix them in.
Pour into a bowl or make into some raw bars.
Serve right away or store in an airtight container in the refrigerator and serve chilled.

Enjoy!

Screenshot 2022-05-01 at 11.28.09 AM.png

Anti-Inflammatory Blueberry Smoothie

INGREDENTS

1 cup almond milk
1 frozen banana
2/3 - 1 cup frozen blueberries
2 handfuls spinach or leafy greens
1 tablespoon almond butter
1/4 teaspoon cinnamon
1/8 - 1/4 teaspoon cayenne start light and add as desired
1 teaspoon maca powder optional

DIRECTIONS

Combine all ingredients in a high powered blender and blend until smooth. Serve immediately.

Enjoy!

Healthy Vegan Granola

INGREDIENTS

3 cups (240g) rolled oats
1⁄4 cup (30g) walnuts, chopped
1⁄4 cup (30g) almonds, chopped
1⁄4 cup (35g) pumpkin seeds
1 tsp. ground cinnamon
1⁄2 tsp. vanilla extract
pinch salt
4 tbsp. maple syrup
1⁄2 cup (120g) apple sauce
1⁄3 cup (50g) raisins
1⁄3 cup (40g) goji berries

DIRECTIONS

1. Preheat the oven to 160°C and line a baking sheet with baking paper.

2. Mix the oats, walnuts, almonds, pumpkin seeds, ground cinnamon and vanilla extract in a large bowl and add a pinch of salt. Add the maple syrup and the apple sauce and mix well. Spread the mixture evenly on the baking sheet and bake in the oven for 20 minutes.

3. Remove the tray from the oven and gently stir the granola, then bake for a further 20 minutes, until golden brown. Remove from the oven and set aside on a wire rack to cool.

4. When cooled completely, mix in the dried raisins and goji berries and store in an airtight container for up to 1 month.

Enjoy!

Ginger Lemon Chews Sugar-Free

INGREDIENTS

2 cups of warm water
2.5cm/1 inch knob of ginger
2 lemons
3 tbsp of honey
5 tbsp of unflavoured gelatin

DIRECTIONS

Place gelatin in the warm water and let bloom for 5 minutes. This will help the chews set up well.
While it’s blooming, juice the lemon and zest the peel.
Place gelatin water and remaining ingredients into the blender, and blend on high for 1 minute or until very smooth.
Strain out the ginger strands with a strainer and pour into a 8×8 tray that is lined with parchment paper and lightly sprayed with oil.
Let set in the fridge for 3-4 hours. When you are ready to cut them, oil your knife and cut into 2.5-3.8cm/1-1 ½ inch squares.
Keep in fridge

Enjoy!

Chicken Orange and Walnut Salad

INGREDIENTS (2 servings)

For the Dressing:

3 tbsp. of honey
2 tbsp. mustard
1 tbsp. olive oil
1 tbsp. lemon juice
2 tbsp. orange juice
1/3 tsp. cinnamon

For the Salad:

200g chicken breast (or 2 chicken breast)
4 handfuls rocket
1/4 lettuce
1 orange
¼ cup pomegranate fruit, seeds
¼ cup (30g) pecans, roasted

DIRECTIONS

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.
Mix the ingredients of the dressing in a cup, season with salt and pepper.
Cut the chicken breasts into smaller pieces, season with salt, coat with olive oil and place on a hot grill pan and grill for 4 minutes on both sides.
Drizzle the chicken pieces with a tbsp. of dressing and continue to grill for about 1.5 minutes on a slightly lower heat, turn over, drizzle with another tbsp. of dressing and grill for another minute, then remove from the pan and set aside.
Once cooled slightly slice into pieces.
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.

Enjoy!

No Bake Granola Bars- Vegan & Gluten-Free

INGREDIENTS

1 cup tahini Can sub for another seed spread
1/2 cup maple syrup
2 1/2 cups gluten free rolled oats Can sub for quinoa flakes or buckwheat flakes
1/4-1/2 cup dried fruits and seeds

DIRECTIONS

Line an 8 x 8-inch pan with parchment paper and set aside.
In a large microwave-safe bowl or stovetop, combine your tahini and maple syrup and heat until melted.
Add your rolled oats and mix until combined. Fold in your dried fruits and seeds and mix very well, until fully incorporated.
Transfer your granola bar batter into the lined pan and press firmly into place. Refrigerate for at least an hour, until the bars have firmed up. Cut into 16 small bars or 8 large ones.

Enjoy!

AVOCADO HERBAL HUMMUS

INGREDIENTS

1 Avocado, peeled, stone removed
1 can (400g) chickpeas, rinsed, drained
6 tbsp. tahini
5 tbsp. lemon juice, freshly squeezed
1 garlic clove, minced
1/2 tsp. ground cumin
1 cup cilantro leaves & stems
2 tbsp. olive oil
Salt & pepper
1 tbsp. pumpkin seeds for toping

DIRECTIONS

Place the avocado, chickpeas, tahini, lemon juice, garlic, cumin, and cilantro into a food processor, season with salt and pepper and blitz until smooth.
Add the olive oil and blitz again until creamy.
Transfer the hummus to a serving bowl, garnish with pumpkin seeds and optional additional cilantro and olive oil.
Store in an airtight container in the refrigerator for up to 4 days.

Enjoy!

GINGER TURMERIC LATTE

INGREDIENTS (1 serving)

1 heaped teaspoon peeled and finely chopped fresh turmeric
1 teaspoon peeled and roughly chopped ginger
1 tablespoon coconut sugar
2 teaspoons coconut oil
1 pinch sea salt
1/2 teaspoon cinnamon powder
1 cup almond milk
ground black pepper

DIRECTIONS

Combine turmeric, ginger, coconut sugar, coconut oil, and sea salt in a powerful blender.
Heat almond milk in a small saucepan over medium heat or microwave until just simmering.
Pour the hot almond milk into the blender and blitz until smooth and frothy. Pour into a glass and garnish with ground black pepper and cinnamon.

Enjoy!

Screenshot 2022-05-08 at 12.11.10 PM.png

VEGAN APPLE BROCCOLI SALAD

INGREDIENTS

For the Salad:

4 cups broccoli cut up and shredded (about 2 medium heads)
3 apples of your choice, diced right before you add them to the salad, I used Gala
1/4 cup onion red, diced
1/2 cup raisins
1/2 cup sunflower seeds shelled

For the Dressing:

1/4 cup apple cider vinegar
1/2 cup extra virgin olive oil
2 cloves garlic minced
1 tablespoon maple syrup you could use up to 2 tablespoons
1/2 teaspoon salt
1/4 teaspoon black pepper

DIRECTIONS

To prepare the salad:

Wash broccoli. Cut the florets from the stalks and set the stalks aside.
Cut the florets into small pieces. Place in a large bowl.
Cut the hard outer skin off of the stems to get down to the tender inside. Discard the outer peelings.
Cut the tender inside stems into matchsticks. The best version is to have small sticks of raw broccoli stems. They will hold their shape.
Add to the large bowl along with the florets. Add the apples, red onion, raisins and sunflower seeds.

To make the dressing:

In a medium bowl whisk together all of the dressing ingredients.

Add the dressing to the salad and toss. Chill until ready to serve

Enjoy!

Screenshot 2022-06-03 at 4.17_edited.png

Screenshot 2022-05-10 at 10.49.57 AM.png

Edamame Fruits and Nuts Refueling Snack

INGREDIENTS

1 -2 mandarin orange
1/4 cup cashews or almonds
1/4 cup edamame

DIRECTIONS

Portion mandarin orange, edamame, and cashews or almonds on a plate.
For more hydration or carbohydrates refueling, you can add another fruit, watermelon, cantaloupe or strawberries, and serve.

Enjoy!

Screenshot 2022-06-07 at 11.55.44 AM.png

NO BAKE MATCHA COCONUT BARS

Immune System Booster

INGREDIENTS

BASE:

1 1/2 cup walnuts (or any other nut)
3 Tablespoon raw honey or maple syrup
Pinch of pink salt

TOP:

1 1/2 cup shredded coconut
1/2 cup almond meal
2 teaspoon matcha green tea powder
3-4 Tablespoon raw honey
1 teaspoon raw cacao butter

DIRECTIONS

Line a square baking tray or loaf pan with parchment paper or coconut oil.
For the base layer, add the nuts and salt to the food processor until well chopped, but not quite into a nut meal.
Add the liquid sweetener until well combined and it sticks together when squeezed between your fingers.
Press this mixture into the bottom of the pan.
For the top layer, add the coconut to the food processor for a minute or so until very well chopped, resembling coconut meal or coconut butter. You may need to scrape down the sides once or twice.
Add the remaining ingredients until well combined, adjusting to desire taste and texture.
Pour this layer onto the base and gently press down evenly coating the base layer.
Freeze for about 10-15 minutes until set, cut into bars, and store in the refrigerator.

Enjoy!

Warm or Cold Ginger Breakfast Smoothie

INGREDIENTS

1 cup unsweetened vanilla or plain almond milk
1 Tbsp. nut/seed butter
1 Tbsp. maple syrup or honey
1/3 cup rolled oats
1/2 tsp ground cinnamon
1/2 tsp ground ginger
1/2 tsp. vanilla extract
Pinch of salt (optional)
1 portion of vanilla or unflavoured protein powder

DIRECTIONS

The night before, add all ingredients to the bowl of your blender and give it a stir to ensure that everything is well combined. Cover and place in fridge for at least 3 hours, preferably overnight. Allowing the oats to soak for a few hours will make them easier to blend and give you a smoother, creamier smoothie.
When ready to eat, blend on high until oats are fully broken down and a smooth and creamy consistency is reached.
If you prefer a warm smoothie, transfer the smoothie to a small saucepan set over medium heat and bring to a simmer or boil, depending on how hot you want it. If the smoothie is too thick, add an extra splash of almond milk until desired consistency is reached.
When your smoothie reaches your preferred temperature, cold or warm, transfer it to a glass cup or bowl, add some toppings of choice- coconut flakes, nuts, raw cacao nibs, or flax seeds.

Enjoy!

Screenshot 2022-06-22 at 5.00_edited.png

Good Protein Healthy Vegan Nut Butter Ba

ELECTROLYTES SMOOTHIE

INGREDIENTS

2 cups chopped seedless watermelon
1 cup frozen mango
1/2 steamed beet, peeled
1 cup coconut water
1 cup ice cubes
1/3 cup plain, whole milk yogurt
1/4 cup raw pumpkin seeds
1/8 teaspoon sea salt
1 lime, optional

DIRECTIONS

In a blender, place the watermelon, mango, beet, coconut water, ice, yogurt, pumpkin seeds, and salt. Blend on high speed for several minutes until smooth.
Add a squeeze of fresh lime juice, to taste, and garnish with a lime slice, if desired.

Enjoy!

Good Protein Healthy Vegan Nut Butter Baked Oatmeal

INGREDIENTS

2 tablespoon ground flaxseed
6 tablespoons water
3 cups rolled oats
2 servings vanilla plant-based or whey protein powder
1 teaspoon baking powder
1 teaspoon ground cinnamon
3 ripe bananas, divided (three mashed and save one for the topping when serving)
2 cups unsweetened vanilla plant-based milk
2 teaspoons pure vanilla extract
4 tablespoons natural peanut butter or almond butter for 2 tbsps. for baking and 2 tbsps. for topping.

DIRECTIONS

Preheat the oven to 190° C. Line an 8×11-inch baking dish with parchment paper and set aside.
In a small bowl, combine the flaxseed with the water and set aside.
In a large bowl, combine the rolled oats, protein powder, baking powder, and cinnamon.
In the small bowl with the flaxseed and water mixture, mash two of the bananas. Add the plant-based milk, peanut butter, maple syrup, vanilla, and mix until smooth.
Pour the wet mixture into the large bowl with the dry ingredients and mix well.
Pour the oatmeal mixture into the prepared pan and bake for 25 to 30 minutes. It will be firm, yet soft to the touch. If you like your oatmeal drier, bake it for five to 10 minutes longer.
Warm the peanut or almond butter in a small bowl in the microwave to make it easy to drizzle for topping and sliced banana for topping.
Allow to cool completely before cutting into six servings.

Enjoy!

Healthy Breathing Blueberries Spinach Broccoli Salad Photo.png

Healthy Breathing Spinach Blueberries & Nuts Salad

INGREDIENTS

300g fresh broccoli cut into bite-size pieces
1 cup fresh spinach
1/2 cup fresh blueberries
1/4 cup finely chopped red onion
1/4 cup dried cranberries
1/4 cup almonds or other nuts
1/4 cup sunflower seeds
1 large apple chopped into bite-size pieces
1 tablespoon lemon juice

For the homemade dressing:

1/2 cup plain Greek yogurt or dairy-free yogurt
1 tablespoon honey
1 tablespoon lemon juice
1 teaspoons apple cider vinegar
1/2 tablespoon poppy seeds

DIRECTIONS

Place broccoli, spinach, blueberries, red onion, cranberries, and sunflower seeds, almonds in a large bowl. In a small bowl, toss apple with 1 tablespoon lemon juice. Add to the big bowl with the salad.
In a small bowl, whisk together all dressing ingredients. Pour dressing over the salad and toss gently to combine. Salad may be served immediately or refrigerated until serving.

Enjoy!

Shrimp Salad With Avocado

INGREDIENTS

400 grams shrimp, thawed, raw and tails off
1-2 tbsp olive oil
2 cloves garlic, minced (can use ¼ tsp garlic powder)
1 cup of corn, rinsed and drained
1/2 large avocado, diced
1 cup arugula
1/4 cup red onions, diced
1/4-1/2 cup feta, crumbled
Garnish with fresh black pepper

DRESSING

2 tbsp olive oil
½ lemon, juiced
1 tsp honey
½ tsp Dijon mustard
Pinch of salt

DIRECTIONS

Cook shrimp in olive oil and garlic over medium high heat. Flip once to ensure even cooking on both sides.
In a large bowl, whisk the ingredients for the dressing together.
Add in remaining ingredients for the salad and toss in cooked shrimp.
Serve immediately.

Enjoy!

VEGAN OATMEAL TIRAMISU

INGREDIENTS

1/2 banana
1/2 cup oats
1/4 tsp baking powder
1 tbsp cashew butter
1 tbsp maple syrup
1/2 tsp cacao powder
1/2 tsp instant coffee
1/2 tsp vanilla
dash of salt
1/2 cup milk

COCONUT CREAMY TOPPING

1/4 cup coconut cream
1/2 tbsp maple syrup
1/2 tsp lemon juice
1/4 tsp vanilla

DIRECTIONS

To a blender, combine the banana, oats, baking powder, cashew butter, maple syrup, cacao, coffee, vanilla, salt, and milk.
Blend everything until you have a liquid consistency.
Add the tiramisu batter to an oven safe bowl and bake for 20 minutes at 175*C.
While the oats are baking, create the coconut creamy topping.
To a bowl, whisk together the coconut cream, maple syrup, lemon juice, and vanilla. Refrigerate.
When the oats are ready, give them plenty of time to cool off before adding the topping, or the coconut topping will melt.
Once the oats have cooled off, top the oats the coconut mascarpone and add more cacao powder on top.

Enjoy!

Strawberry Quinoa High Protein Breakfast Cereal

INGREDIENTS

For the strawberry milk

1/4 cup hemp seeds
3/4 cup water
1 cup strawberries(fresh or frozen)
1 tablespoon maple syrup

For the bowl

2 cups cooked quinoa any variety
4 strawberries
1/4 cup blueberries
2 tablespoons sliced almonds

DIRECTIONS

Add the 4 milk ingredients, hemp seeds, water, frozen strawberries and maple syrup into a high-powered blender. Blend on high until smooth and creamy (will be the consistency of milk). Set aside.
Place quinoa in a bowl, pour milk over and sprinkle on toppings, strawberries, blueberries and sliced almonds.
Enjoy immediately with a warm cup of tea or coffee.

Enjoy!

Superfood Fat Burning Nutrients Rich Balls Photo_edited.jpg

Superfood Fat Burning Nutrient Rich Balls

INGREDIENTS

1/2 cup raw cacao powder
1/4 cup raw cacao nibs or organic super dark chocolate, chopped
1/4 cup goji berries
2 Tbsp coconut oil
1 1/2 Tbsp raw honey
2 Tbsp Supergreen powder
1 Tbsp chia seeds
1 teaspoon vanilla extract
2 Tbsp almond butter or dry roasted almonds
1 Tbsp fresh orange juice
pinch of sea salt

DIRECTIONS

Place ingredients into a food processor or blender and pulse till smooth.
Remove dough and place in small bowl.
Roll dough into 10 energy balls and place on a tray in fridge to firm and cool.

Enjoy!

Cranberry Cherry Chicken Wrap

INGREDIENTS

Multigrain or coconut flat bread
100g chicken breast strips
1 Tbsp sundried tomatoes
2 Tbsp cranberry cherry pecan mix
1 Tbsp plain non-fat Greek yogurt or non-dairy yogurt
Lettuce blend and spinach
kosher salt and black pepper to taste
Vegan Ranch dressing

DIRECTIONS

Chop the chicken strips, and mix the sundried tomatoes, cherry cranberry pecan mix.
Add the Greek or non-dairy yogurt and mix.
Add and mix the salt and pepper and vegan ranch dressing.
Add the lettuce and the chicken mix on the multigrain or coconut flat bread and wrap.

Enjoy!

Blackberry Chicken Salad

INGREDIENTS

Salad

230g boneless, skinless, chicken breasts
6 cups spring mix lettuce
1 cup fresh blackberries
1 medium avocado, sliced
¼ cup red onion, sliced
¼ cup chopped walnuts

Dressing

½ cup fresh blackberries
2 teaspoons Dijon mustard
2 tablespoons balsamic vinegar
2 tablespoons extra virgin olive oil
2 tablespoons honey
1 teaspoon soy sauce
salt and pepper to taste

DIRECTIONS

Grill the chicken in a cast iron skillet over medium-high heat until fully cooked. Cover with foil and let rest while preparing the rest of the salad.
Add the spring mix lettuce to a large bowl. Add the blackberries, avocado, red onion, and walnuts on top of the lettuce. Set aside.
In a medium bowl, combine the dressing ingredients except for the salt and pepper. Use a fork to mash the blackberries to release the juices. Whisk to combine. Season with salt and pepper to taste.
Slice the cooked chicken and set over the salad. Drizzle with dressing. Serve immediately. Enjoy!

CINNAMON ROLL LOW-CARB PROTEIN BALLS

INGREDIENTS

3/4 cup peanut butter or cashew butter
1 ¼ cups almond flour
3 tablespoon powdered erythritol
1 teaspoon cinnamon
1 teaspoon vanilla extract
1/4 teaspoon salt

DIRECTIONS

In a big bowl mix together all ingredients together. Chill mixture in the fridge for 30 minutes. Roll into 12 bite-sized balls. Sprinkle with a little bit of additional cinnamon or shredded coconut, if desired.
Store in a container in the fridge.

Enjoy!

BANANA ALMOND SMOOTHIE

INGREDIENTS

1 1/2 frozen bananas
1/2 cup Greek yogurt
1/4 cup sweetened vanilla almond milk
2 tablespoons almond butter
Honey (optional)

DIRECTIONS

Blend all ingredients until velvety smooth. Taste and adjust for sweetness with a drizzle of honey if needed.

Enjoy!

CHICKEN AVOCADO BERRY SALAD

INGREDIENTS

For the chicken

2 thin chicken breasts
1/2 tbsp avocado oil
1/2 tsp turmeric
2 tsp garlic powder
2 tsp onion powder
1 tsp sea salt
1/2 tsp cumin
1 tsp paprika- optional
1/2 tsp pepper

For the salad

4–5 cups mixed greens
1–2 cucumbers, sliced
1 medium avocado, sliced
1–1.5 cups berries (sliced strawberries, blueberries, blackberries, and raspberries)

For the dressing

1/2 cup olive oil
1/4 cup lemon juice
1/4 cup fresh raspberries
1/2 tsp sea salt
1 tbsp honey

DIRECTIONS

For the chicken

Set the oven to 205 C. Combine the seasonings in a bowl and coat the chicken on both sides. Add the avocado oil and roast the chicken in a roasting pan for 15-20 minutes, according to the portion size.
Remove from the pan and allow to rest before slicing to serve over the salads.

For the salad and dressing

Using a high-speed blender, combine all of the salad dressing ingredients until smooth. Set aside and save any unused dressing in the fridge for up to 1-2 days.

Prepare the salads with 2 bowls (more if you’d prefer to scale down, or less if you’d rather a larger salad) and layer on the greens, then the chicken, sliced cucumber, avocado, and berries. Finish with the dressing and serve.

Enjoy!

ALMOND CACAO GREEN SMOOTHIE

INGREDIENTS

2 Cups Kale
1/2 Banana
1 Cup Almond Milk, Coconut Milk or Non-Dairy Milk
1/4 Cup Almonds
2 Tablespoons Cacao Nibs
1 Tablespoon Maple Syrup (optional)

DIRECTIONS

Combine all ingredients in a blender and blend until smooth.

Enjoy!

LEMON BLUEBERRY PROTEIN BARS

INGREDIENTS

1 cup oat flour
1/2 cup vanilla protein powder
1/4 tsp. salt
1/2 tsp. baking soda
3 packets single-serving lemonade
zest of 1 lemon or 1 tsp. lemon extract
4 egg whites
1/2 cup Xylitol for low-sugar option, coconut sugar or Stevia
1 cup unsweetened applesauce
1/2 cup unsweetened almond milk
1 pint fresh blueberries

DIRECTIONS

In a large bowl, whisk together oat flour, protein powder, salt, baking soda, and Crystal Light.
In another large bowl, whisk together lemon zest, egg whites, sugar, applesauce, and almond milk.
Add the wet ingredients to the dry ingredients, and stir until just combined.
Fold in the blueberries.
Pour batter into a greased 8-inch square pan.
Bake at 180C for 20-25 minutes, or until a toothpick inserted near the centre comes out clean.
Cool completely. Cut into bars.
Store in the refrigerator!

Enjoy!

Healthy Full of Nutrients Squash Kale Fruits Salad

INGREDIENTS

FOR THE SALAD:

One butternut squash peeled, seeded, and diced
1/2 tablespoon olive oil
salt and freshly ground pepper
1/2 cup quinoa
2 cups chopped kale leaves
Two small apples, pears, or figs sliced or dice

Toppings:

1/4 cup dried cranberries
1/4 cup pecans roughly chopped
1/3 cup reduced-fat crumbled feta cheese (optional)
2 tbsp nuts or seeds

For the apple cider vinaigrette:

3 tbsp extra virgin olive oil
2 tbsp apple cider vinaigrette
1 tbsp maple syrup or honey
1.5 tsp Dijon mustard
One garlic clove minced

DIRECTIONS

ROAST THE BUTTERNUT

Preheat the oven to 200°C.
On a baking sheet, toss together the butternut squash, olive oil, and a pinch of salt and pepper. Roast for 16 minutes, flipping halfway through cooking until the squash is tender.
Remove from the oven and let it cool completely.

COOK THE QUINOA

MAKE THE DRESSING

Mix all the ingredients together in a bowl until combined.

MASSAGE THE KALE

Place the kale in a large bowl and pour half of the vinaigrette on the top. Use a fork to gently massage the dressing into the kale for about 30 seconds until it starts to soften.

ASSEMBLE THE SALAD

Add the quinoa, roasted butternut, and apples into the bowl with the kale and toss to combine. Divide the salad between 3 plates, then top with the chopped pecans, toasted pumpkin seeds, dried cranberries, and crumbled feta cheese. Drizzle the remaining vinaigrette over the top, and serve.
If you would like more protein, add some tuna, chicken, eggs or tofu.

Enjoy!

SEEDED GLUTEN-FREE BREAD

FOR GOOD BRAIN HEALTH AND ANTI-INFLAMMATION

INGREDIENTS

1 cup sunflower seeds
1/2 cup flaxseed, (not ground)
1/2 cup hazelnuts or almonds
1/2 cup cranberries or raisins
1 ½ cup gluten-free rolled oats
2 tbsp. Chia seeds
4 tbsp. psyllium husk powders (dietary fiber)
Sprinkling of Himalayan salt
3 tbsp. coconut oil (melted)
1 ½ cups water

DIRECTIONS

Mix all the dry ingredients together in a bowl. Mix water and coconut oil in a jug and add these wet ingredients to the dry ones. Mix thoroughly until the dough becomes sticky. Transfer to an oiled loaf pan and press densely. Now the key thing is to let the dough sit so that all the ingredients have a chance to bind together, for a few hours.
Once rested, bake in pre-heated oven at 175 °C for an hour.
Remove from the oven and cool down completely before slicing. the flavours and texture improve if you let it rest overnight once baked.

Enjoy!

Blackberry Avocado Balsamic Chicken Salad

INGREDIENTS (2 Servings)

Grilled Chicken Breasts

2 medium chicken breasts boneless and skinless
1 tsp dried thyme
Sea salt and pepper

Salad

4 cups mixed salad greens
1/2 cup broccoli florets
1/2 cup cauliflower florets
1 avocado, peeled, pitted and thinly sliced
1/4 cup pecans or walnuts
1/2 cup fresh blackberries

Blackberry Balsamic Dressing

1/2 cup blackberries
1 tbsp balsamic vinegar
1 tbsp tamari or soy sauce or coconut aminos (for paleo)
1.5 tsp sweetener Monkfruit with erythritol (keto), honey (paleo) or Stevia
1 tbsp olive oil, extra virgin
1/4 teaspoon Dijon mustard
1/8 tsp sea salt, or Kosher salt

DIRECTIONS

Blackberry Balsamic Dressing

Add all ingredients to a high-speed blender and process until smooth.

Grilled Chicken Salad

Brush chicken breasts with olive oil, and sprinkle with dried thyme, salt and pepper. Sear on a greased grill (or in an oven-proof skillet) on each side for 2-3 minutes until lightly browned. Transfer to a 220°C. oven to finish cooking for 15-20 minutes. Remove from oven, tent with foil and let cool down for 10 minutes
While chicken is cooking, arrange salad greens, vegetables, pecans or walnuts and blackberries in bowls.
Top with sliced chicken breasts and drizzle generously with Blackberry Balsamic Dressing.

Enjoy!

Almond Banana Wrap Healthy Protein Carbs Snack

DIRECTIONS

1 Low carb wheat wrap or coconut wrap
1 tablespoon creamy almond butter
1 small banana sliced

INSTRUCTIONS

Lay the wrap out flat and spread almond butter over the top. Lay banana slices on the almond butter and then roll up the wrap.

Enjoy!

Superfood Salmon Salad With Fresh Blueberry Dressing Photo_edited.jpg

High-Protein Gluten-Free Pumpkin Bread

INGREDIENTS

3 tablespoons olive oil
egg room temperature
teaspoons vanilla extract
1/2 cup maple syrup
1 cup pumpkin puree
1.5 cups GF oat flour
scoops vanilla protein powder
1 tablespoon cinnamon
1 teaspoon ground ginger
1/2 teaspoon nutmeg
1 1/2 teaspoons baking powder
1 teaspoon baking soda

INSTRUCTIONS

Preheat your oven to 180C degrees. Prepare a greased 8×4 loaf pan.
In a bowl, mix together olive oil, egg, vanilla extract, maple syrup and pumpkin puree.
Stir in flour, spices, baking powder and baking soda.
Pour batter into a greased 8×4 loaf pan. Bake for 40-45 minutes or until a toothpick comes out clean when inserted into the centre of the bread.

Enjoy!

Superfood Salmon Salad With Fresh Blueberry Dressing

INGREDIENTS

Salad Ingredients:

1 salmon fillet 225g
1 bunch of kale, leaves chopped small
1 broccoli branch/segment, florets finely chopped
juice of 1 lime
salt and pepper (I used Himalayan pink salt–any old salt is fine)
1 small beet (red or golden or striped), thinly sliced
1 carrot, thinly sliced
1 ripe avocado, peeled + sliced
1-2 sprigs of basil, chopped
handful of blueberries

Blueberry Ginger Dressing Ingredients:

heaped 1/4 cup blueberries
1/2 inch piece of ginger, peeled + chopped
2 tbsp raw apple cider vinegar
1 tbsp maple syrup
big splash of water
salt + pepper
1/4 cup oil (grapeseed or extra virgin olive oil)

Omega Seed Sprinkle Ingredients:

handful sunflower seeds
handful pumpkin seeds
1-2 tbsp flax seeds
1-2 tbsp chia seeds
1-2 tbsp hemp seeds
handful of puffed quinoa (or puffed millet, brown rice etc)
pinch of ground coriander
pinch of salt

DIRECTIONS

Warm up the oven at 220C and add the salmon fillet on a baking pan with baking sheet. Add some lemon juice, salt and pepper. Cook for 15 mins.

In a large bowl, massage the kale and chopped broccoli with the lime juice, salt and pepper. Keep massaging until the leaves seem a bit more tender. Chop and prep all of the other salad ingredients and set aside.
Make the dressing: Combine all of the ingredients in a blender and blend on high until you have a creamy and unified mixture. Check for seasoning and sweetness, adjust and set aside.
In a medium sauté pan, combine all of the omega seed sprinkle ingredients over medium heat. Stir them around here and there until they smell toasty and the coriander is a bit more prominent. Remove from the heat and allow to cool slightly.
Arrange the massaged kale and broccoli on your serving plate. Top the greens with the salmon, the beets, carrots, avocado, chopped basil, and blueberries. Season the whole thing with salt and pepper again. Stir up the dressing and drizzle it all over the top and garnish the salad with the omega seed sprinkle.

Enjoy!

PROTEIN ENERGY BLUEBERRIES SMOOTHIE

INGREDIENTS (2 servings)

1 cup (150g) blueberries, frozen
1 medium bananas, ripe
4 tbsp rolled oats
2 tbsp almond butter
1 tsp flaxseeds
½ cup spinach
2 cups (480ml) almond milk, unsweetened
2 Medjool dates
2 scoops (50g) vanilla protein powder

DIRECTIONS

Place all the ingredients into a high-speed blender and blend until smooth. Serve straight away.

Enjoy!

HEALTHY BROCCOLI NUTS SALAD

INGREDIENTS

1 ½ pounds fresh broccoli, cut into bite-size pieces
1 cup fresh blueberries
1/4 cup finely chopped red onion
1/2 cup dried cranberries
1/4 cup sunflower seeds
1/4 cup almond or walnut nuts
1 large apple, chopped into bite-size pieces
1 tablespoon lemon juice

FOR THE HOMEMADE DRESSING

1 cup plain Greek yogurt, I use full fat, low fat will also work
1/4 cup honey
1 tablespoon lemon juice
2 teaspoons apple cider vinegar
1 tablespoon poppy seeds

DIRECTIONS

Place broccoli, blueberries, red onion, cranberries, and sunflower seeds in a large bowl. In a small bowl, toss apple with 1 tablespoon lemon juice. Add to the big bowl with the salad.
In a small bowl, whisk together all dressing ingredients. Pour dressing over the salad and toss gently to combine. Salad may be served immediately or refrigerated until serving. Once tossed with the dressing, it's best served within one day.

Enjoy!

PROTEIN COLLAGEN COFFEE FOR POST-RUN OR WORKOUT RECOVERY

INGREDIENTS

1 cup strong chilled coffee
2 scoops of Chocolate or French Vanilla Protein Powder
1 scoop Collagen Peptides Powder
Unsweetened almond milk to taste
1 tsp flaxseed
Cinnamon to taste

DIRECTIONS

Put all of the ingredients into a blender, blend for 30 seconds or until mostly smooth. The more ice, the thicker it gets.

Enjoy!

PALEO PUMPKIN FUDGE

INGREDIENTS

2 cups cashew butter
5 tablespoon maple syrup
1/2 cup pumpkin puree
1/2 cup coconut oil
1 tablespoon pumpkin pie spice (optional)
1/4 tablespoon cinnamon (optional)

DIRECTIONS

Line an 8 x 8 baking dish wish aluminium tin foil or baking paper and set aside.
In a microwave safe bowl, melt your cashew butter with coconut oil. Add your pure maple syrup then stir through your pumpkin puree until fully combined. Top with optional pumpkin pie spice or cinnamon.
Pour mixture into lined baking dish and refrigerate until firm.

Enjoy!

Screenshot 2023-09-19 at 8.47_edited.png

HEALTHY GUT CINNAMON COCONUT LATTE

INGREDIENTS

12 ounces strongly brewed coffee
2 tsp. coconut oil
1/2-1 tsp. ghee or (for a vegan or dairy-free coconut oil)
1/4-1/2 tsp. ground cinnamon
1/4 cup unsweetened coconut milk or almond milk
1/4 tsp vanilla extract
1 scoop collagen peptides

DIRECTIONS

Brew coffee in a coffee maker or French press.
Add all ingredients to the blender and blend on high for 15-30 seconds until creamy and frothy.
Pour into a coffee mug, add some additional cinnamon, if desired.

Enjoy!

HEALTHY GLUTEN-FREE DAIRY-FREE HOT CHOCOLATE

INGREDIENTS (2 servings)

2 1/2 cups unsweetened almond milk (or unsweetened soy milk, oat milk, any other unsweetened nut milk or unsweetened coconut milk)
2 1/2 tablespoons organic unsweetened cocoa powder (or raw cacao powder)
1 tablespoon raw honey or maple syrup (plus more to taste if needed)
1/4 teaspoon pure vanilla extract

DIRECTIONS

Warm the almond milk on the stove over medium heat until hot but not boiling. Simmer about 5 minutes. Add the rest of the ingredients and whisk to combine (1-2 minutes).
Heat another 1-2 minutes and serve immediately.
Optional- Add a small dash of cinnamon on top.

Enjoy!

HIGH-PROTEIN BLACKBERRY BALSAMIC GRILLED CHICKEN SALAD

INGREDIENTS (2 servings)

Grilled Chicken Breasts

2 medium chicken breasts boneless and skinless
1 teaspoon dried thyme
sea salt and pepper

Salad

4 cups mixed salad greens
1/2 cup broccoli florets
1/2 cup cauliflower florets
1 avocado, peeled, pitted and thinly sliced
1/4 cup pecans or almonds
1/2 cup fresh blackberries

Blackberry Balsamic Dressing

1/2 cup blackberries
1 tablespoon balsamic vinegar
1 tablespoon tamari or soy sauce or coconut aminos (for paleo)
1 1/2 teaspoon sweetener Monkfruit with erythritol (keto), honey (paleo)-Optional
1 tablespoon olive oil, extra virgin
1/4 teaspoon Dijon mustard
1/8 teaspoon sea salt, or Kosher salt

DIRECTIONS

Blackberry Balsamic Dressing

Add all ingredients to a high-speed blender and process until smooth.

Grilled Chicken Salad

Brush chicken breasts with olive oil, and sprinkle with dried thyme, salt and pepper. Sear on a greased grill (or in an oven-proof skillet) on each side for 2-3 minutes until lightly browned. Transfer to a 220°C oven to finish cooking for 15-20 minutes.

While chicken is cooking, arrange salad greens, vegetables, pecans and blackberries in bowls.
Top with sliced chicken breasts and drizzle generously with Blackberry Balsamic Dressing.

Enjoy!

HYDRATION AND ANTIOXIDANT SUPER FRUITS SALMON SALAD

INGREDIENTS (2 servings)

2 salmon fillets

1 kiwi, sliced into rounds

1 apricot or peach, thinly sliced

3/4 cup strawberries, washed, stemmed, and quartered

1/2 small watermelon, cut into small slices

1/2 cucumber, sliced into rounds

1/2 lemon, juiced

1 tbsp grapeseed or light-flavoured olive oil

1 tbsp honey

1 tsp poppy seeds

1/4 cup feta cheese (optional)

1 tbsp finely chopped fresh mint leaves (more for garnish)

DIRECTIONS

Heat oven to 185 C, add some lemon juice, rosemary, and turmeric on the salmon fillets and bake for 15 mins.
In a large bowl, place kiwi, apricots, strawberries, watermelon, and cucumbers.
In a small bowl, whisk together lemon juice, olive oil, honey, and poppy seeds. Pour over fruit and lightly toss to evenly coat.
Sprinkle feta and mint over salad and add the salmon just before serving.

Enjoy!

VEGAN FRUITS VEGETABLES AND NUTS BREAKFAST BREAD

INGREDIENTS

Dry Ingredients

2 cups gluten free flour
1 cup rolled oats (gluten free-optional)
1 tablespoon baking powder
1 tablespoon cinnamon
1 teaspoon ground cardamom
¼ teaspoon sea salt

Wet Ingredients

½ cup coconut oil, melted
½ cup pure maple syrup
½ cup non-dairy milk, almond or coconut milk
2 teaspoons pure vanilla extract

Mix in's

1 cup mixed fresh berries- raspberries, blueberries and blackberries
1 cup finely chopped spinach
1 cup finely grated carrots
1 medium sized apple, shredded
¼ cup raisins
¼ cup dried cranberries
¼ cup of a mix sunflower & pumpkin seeds, or any chopped nuts
¼ cup diced dried apricots

DIRECTIONS

Prepare a 12 x 22 cm loaf pan with parchment paper or non-stick cooking spray. Preheat oven to 190C.
Whisk together dry ingredients in a large mixing bowl. In a separate bowl, stir together wet ingredients then add to dry ingredients just until blended. Do not overmix.
Fold in balance of ingredients (the mix in's).
Place batter into loaf pan and bake for 45 minutes or until toothpick test comes out clean.
Let cool for 10 minutes then remove loaf to baking rack to cool completely.

Enjoy!

BERRY BANANA NUTS SEEDS SMOOTHIE

INGREDIENTS

1/2 cup unsweetened vanilla almond milk
1 cup spinach
1 cup frozen mixed berries
1 frozen banana
Toppings: Fresh berries banana slices, coconut flakes, almonds, chia seeds, granola

DIRECTIONS

Add the almond milk, spinach, berries, and banana to the blender. Blend until smooth.
Pour into a bowl and top with desired toppings. I like to use fresh berries, banana slices, coconut flakes, almonds, chia seeds, and granola or muesli.

Enjoy!

VEGAN CINNAMON APPLE BAKED OATMEAL

INGREDIENTS

2 1/2 cups (220g) old-fashioned oats
2 teaspoons ground cinnamon
1 teaspoon baking powder
1/2 teaspoon salt
2 1/4 cups (532ml) unsweetened almond milk
2 cups (280g) apple, grated and unpeeled
2 tablespoons maple syrup
1 1/2 teaspoons vanilla extract
1/2 cup (57g) walnuts, chopped
2 cups (228g) strawberries, sliced
1 cup (120g) raspberries
1 cup (120g) blackberries

DIRECTIONS

Preheat the oven to 190ºC. In a large bowl, stir together oats, cinnamon, baking powder and salt. Stir in almond milk, grated apple, syrup and vanilla. Pour mixture into an 11-by-7-inch glass baking dish coated with cooking spray. Sprinkle evenly with walnuts.
Bake until set, about 35 minutes. Let stand 5–10 minutes before cutting into six pieces.
Combine strawberries, raspberries and blackberries in a bowl. Serve berry mixture over oatmeal.

Enjoy!

PUMPKIN CHICKEN SALAD

INGREDIENTS

1 cup cauliflower cut into florets
1.25 cup pumpkin cut into cubes
1/2 tablespoon extra-virgin olive oil
salt & pepper to taste
150 g chicken breast sliced
1/2 cup red cabbage thinly sliced
1 cup mixed salad

Ingredients For Dressing

1 teaspoon wholegrain mustard
1/2 tablespoon extra-virgin olive oil
1/2 lemon juiced
salt & pepper to taste

DIRECTIONS

Preheat the oven to 180 degrees Celsius.
Line a tray with baking paper and add the cauliflower and pumpkin. Drizzle over the olive oil and season with salt and pepper before placing in the preheated oven to cook for 15 minutes.
After this time, add the chicken to the tray and return to the oven for 10-15 minutes, until the chicken is cooked through.
In the meantime, add the red cabbage and mixed salad to a bowl.
Prepare the dressing by combining the mustard, lemon juice, olive oil, salt and pepper.
Once the veggies and chicken are cooked, add them to the bowl with the salad.
Drizzle over the dressing to serve.

Enjoy!

NO BAKE SUPER HEALTHY ENERGY PROTEIN BARS

INGREDIENTS

2 ½ cups gluten-free whole oats
5 scoops chocolate or vanilla protein powder
1/2 cup raisins
1/2 cup dark chocolate chips
2 tsp raw cocoa powder
1/2 cup natural peanut or almond butter
½ cup unsweetened almond milk
optional 1/4 cup raw honey or maple syrup

DIRECTIONS

Line a 23×33cm pan with parchment paper.
Mix all ingredients together. (add additional unsweetened almond milk if you want your bars to be more moist)
Press into glass pan and refrigerate to prepare and set up nicely.

Enjoy!

HEALTHY CHRISTMAS FRUIT CAKE

INGREDIENTS

Cake:

3 cups (500g) mixed dried fruits (e.g., raisins, cranberries, apricots, dates, prunes), chopped
1 cup (125g) almond meal
1/2 cup (75g) coconut flour
1/2 tsp. baking soda
1/2 tsp. salt
1 tsp. ground cloves
1 tsp. ground ginger
1/2 tsp. ground nutmeg
2 tsp. ground cinnamon
1 orange, zest & juice
3/4 cup (75g) walnuts , chopped
4 eggs
4 tbsp. coconut oil, melted
1 tbsp. vanilla extract
4 tbsp orange juice

Glaze:

2 tbsp. honey
2 tbsp. orange juice

DIRECTIONS

Place the dried fruit into a large bowl and cover with boiling water. Soak for 10-15 minutes to soften the fruit, then place the fruit into a sieve to drain and allow to cool to room temperature.
Preheat the oven to 150°C. Line a 8” (20cm) cake tin with baking paper.
In a large mixing bowl, combine the almond meal, coconut flour, baking soda, salt, and spices. Add the orange zest and walnuts.
In a separate bowl, whisk together the eggs, melted coconut oil, vanilla extract, orange juice.
Fold the wet ingredients into the dry stirring gently to form a very thick cake batter. Now add the drained fruit into the cake batter and stir with a spoon until well combined.
Transfer the cake batter into the earlier prepared tin and gently press down with your fingers.
Place the tin into the hot oven and bake the cake for 60-70 minutes, until the top is well browned and a skewer inserted into the center of the cake comes out clean.
To glaze the cake, heat up the honey so it’s really runny, mix with the orange juice and then brush over the top of the cake while it is still hot.

Allow the cake to cool in the tin for 30 minutes.
Store the cake in an airtight container in the refrigerator for up to 1 week.

Enjoy!

Screenshot 2023-10-14 at 4.34_edited.jpg

COFFEE COCOA DATE BALLS

INGREDIENTS

1 cup dried dates
1 cup hot coffee
1 cup slivered almonds
3 Tbsp. whole espresso beans
1 Tbsp. unsweetened cocoa powder
1/4 tsp. salt
1/3 cup unsweetened shredded coconut

DIRECTIONS

Soak the dates in the coffee for 10 minutes.
In the bowl of a food processor, add the almonds and espresso beans. Process until the almonds form crumbs and the espresso beans are broken into small bits, about 30 seconds. Transfer to a bowl and set aside.
Strain the dates and transfer them to the empty food processor bowl (discard the hot coffee). Process until a thick paste forms, about 1 minute, stopping to scrape down the sides of the bowl as needed. Add the almond-espresso bean mixture, cocoa powder, and salt. Process for 30 seconds, or until the mixture forms a ball, stopping to scrape down the sides of the bowl as needed.
Roll the date mixture into 18 balls, about 1 tablespoon each. Roll the balls in the coconut. Store the date balls in an airtight container in the refrigerator for up to 2 weeks.

Enjoy!

ROASTED SWEET POTATOE KALE PISTACHIOS SALAD

INGREDIENTS

For The Dressing:

¼ cup tahini
2 tablespoons freshly squeezed lemon juice
1 teaspoon pure maple syrup
1/2 teaspoon Dijon mustard
1/2 teaspoon salt, plus for more to taste
Lots of freshly ground black pepper
2-3 tablespoons warm water, to thin the dressing

For The Salad:

1 tablespoon olive oil
1 medium to large sweet potato, cut into ½ inch cubes (or 2 cups cubed sweet potato)
4-6 cups kale
1/3 cup dried cranberries
1 avocado, sliced or diced
1/2 cup roasted chickpeas

For The Sweet And Spicy Pistachios:

½ cup shelled roasted pistachios
1 tablespoon pure maple syrup
¼ teaspoon cayenne pepper
Sprinkle of sea salt

DIRECTIONS

Preheat your oven to 185 degrees C. Line a large baking sheet with parchment paper. Add cubed sweet potatoes onto the pan and drizzle with olive oil. Bake for 25-30 minutes or until tender, flipping halfway through.
In a medium bowl, whisk together the ingredients for the dressing: tahini, fresh lemon juice, pure maple syrup, Dijon mustard, salt, pepper and water. Start with 2 tablespoons of water, but you may need 3 total tablespoons to achieve a creamy dressing that is easily pourable. Set dressing aside.
Add the finely chopped kale to a large bowl and pour the dressing over. Use a tongs to coat the kale with the dressing. Allow the dressing to sit with the kale for 15 minutes or longer to help the kale marinate with the dressing. Add in your roasted sweet potato cubes, cranberries, avocado and roasted chickpeas. Give the salad a gentle toss to combine.
Finally make the sweet and spicy pistachios. Place pistachios in a skillet over medium heat. Toast nuts for 4-6 minutes, stirring frequently until they turn just slightly golden then turn off heat and immediately add in maple syrup, cayenne pepper and sea salt. Stir for 15 more seconds to coat pistachios, then transfer to a piece of parchment paper to cool for a few minutes. Slightly chop once they’re a little cool and place them on the salad. You can add some chicken or fish for some good protein nutrients. Serves 3-4. For good Protein you can add some salmon, chicken, or tuna.

Enjoy!

Roasted Brussels Sprouts and Cinnamon Butternut Squash with Pecans and Cranberries And Chicken

INGREDIENTS (3 servings)

1 Butternut Squash cubed (3 cups)
2 Chicken Breast
3 cups Brussels Sprouts trimmed and halved
1/2 cup Cranberries fresh
1/3 cup Pecans chopped
3 tablespoons cup Maple Syrup pure
1 tablespoons Olive Oil
1 teaspoon Thyme
Salt
1/3 teaspoon Black Pepper

DIRECTIONS

Preheat oven to 200 C degrees.
Bake the chicken breast in the oven for 20 mins and slice after baked.
Peel and cut the butternut squash into ½ inch cubes.
Trim and halve the Brussels sprouts.
Toss the butternut squash, Brussels sprouts, olive oil, and 2 tablespoons of the maple syrup together in a large mixing bowl.
Stir in the thyme, salt & pepper.
Place the vegetables on baking sheets and roast for 20-30 minutes on the middle rack until tender.
Place cranberries and pecans on a lightly greased baking sheet and roast for 5-6 minutes or until the nuts begin to brown and the first cranberry pops open.
Combine all the ingredients together in a serving dish and drizzle with the remaining maple syrup
Add chicken on top of all the ingredients.

Enjoy!

HEALTHY GRANOLA FULL OF NUTRIENTS

INGREDIENTS

4 cups old-fashioned rolled oats (use gluten-free oats for gluten-free granola)
1 ½ cup raw nuts and/or seeds
1/2 teaspoon sea salt
1/2 teaspoon ground cinnamon
1/2 cup melted coconut oil or olive oil
1/2 cup maple syrup or honey
1 teaspoon vanilla extract
2/3 cup dried fruit (dried cranberries, cherries, raisins or mixed dried fruits)
Totally optional additional mix-ins: 1/4 cup raw cacao nibs or coconut flakes

DIRECTIONS

Preheat oven to 185 C degrees and line a large baking sheet with parchment paper.
In a large mixing bowl, combine the oats, nuts and/or seeds, salt and cinnamon. Stir to blend.
Pour in the oil, maple syrup and/or honey and vanilla. Mix well, until every oat and nut is lightly coated. Pour the granola onto your prepared pan and use a large spoon to spread it in an even layer.
Bake until lightly golden, about 21 to 24 minutes, stirring halfway (for extra-clumpy granola, press the stirred granola down with your spatula to create a more even layer). The granola will further crisp up as it cools.
Let the granola cool completely, undisturbed (at least 45 minutes). Top with the dried fruit (and optional raw cacao nibs or coconut flakes, if using). Break the granola into pieces, stir it around with a spoon.
Store the granola in an airtight container at room temperature for 1 to 2 weeks, or in a sealed freezer bag in the freezer for up to 3 months. The dried fruit can freeze solid, so let it warm to room temperature for 5 to 10 minutes before serving.

Enjoy!

CHRISTMAS FRUITS AND VEGETABLES TURKEY SALAD

INGREDIENTS (2 servings)

2 Turkey breasts
1 Onion, chopped
1/2 cup Cucumber, cut lengthwise
1 Orange, chopped
1 Carrot, sliced
1 Red bell pepper, chopped
1/2 cup Raspberry
3/4 cup Pomegranate arils
1 Apple, sliced
1 Banana, sliced
1/2 cup Green grapes
1/2 cup Cooked green peas

DRESSING

2 tbsp Lemon juice
1 tsp White vinegar
1/2 tsp Black pepper
1 tbsp Dried parsley
1 tbsp Virgin olive oil
salt, as per taste
2 tbsp Honey
8-10 Almonds

DIRECTIONS

Preheat oven to 240 C degrees. Place turkey breast on a roasting pan, add some salt pepper and 1/2 tbsp of olive oil. Cook for 25 mins or until it is well cooked.
Take a large bowl. Combine, red bell pepper, carrot, green peas, raspberries, banana, cucumber, apple, green grapes, and onion.
In a bowl combine lemon juice, white vinegar, dried parsley, black pepper, honey, olive oil, and salt. Whisk well until combined.
Pour dressing over salad and toss well. Top with almonds and serve.

Enjoy!

Screenshot 2024-01-12 at 4.50_edited.png

BERRIES BANANA ALMONDS PROTEIN SMOOTHIE

INGREDIENTS

1 cup milk of your choice (almond, coconut or oat milk)
2 scoops of Vital Performance Vanilla BCAA’s Whey Protein Powder
½ cup blackberries
1 cup strawberries
1 cup blueberries
1 banana
2 scoops almonds
1 teaspoon chia seeds

DIRECTIONS

Put all ingredients in a blender.
Mix until smooth. Scrape the insides of the blender with a spatula if the whey protein sticks to the blender. Continue blending until smooth.
Pour into a glass and garnish with chia seeds, almonds and your favourite toppings (berries, coconut flakes, banana, chocolate, etc) Enjoy!

HEALTHY OATMEAL DATE BANANA ENERGY BARS

INGREDIENTS

2 bananas ripe
340g pitted dates
1 tsp vanilla
2 tbsp ground flax
2 cups rolled oats
1/2 tsp cinnamon
1/4 cup peanut butter or almond butter
1/4 cup chocolate chips or raw cacao nibs (optional)
1/4 tsp sea salt

DIRECTIONS

Combine 2 bananas, 340g dates, and 1 tsp vanilla in a food processor. Process until smooth.
Heat oven to 180 C.
In a large bowl combine all ingredients and mix well with a large fork or spoon.
Smooth the mixture into a greased glass baking dish. Bake at 180 C degrees for 20 minutes.

Enjoy!

HOMEMADE TROPICAL GRANOLA

INGREDIENTS

2 1/2 cups (248g) rolled oats
1/2 cup (68 g) chopped raw almonds
1/2 cup (66g) raw sunflower seeds
1/4 cup (28g) pumpkin seeds
3 1/2 tablespoons (28g) whole sesame seeds
3 1/2 tablespoons (28g) ground flaxseeds
1 teaspoon cinnamon
1/3 cup 100% apple juice
2 tablespoons melted coconut oil
2 tablespoons maple syrup
1 teaspoon vanilla extract
1/2 cup (20g) freeze-dried mango pieces, smashed into a coarse powder
1 cup (40g) unsweetened coconut chips

DIRECTIONS

Preheat oven to 165°C and line a large baking sheet with parchment paper. Combine the oats, nuts, seeds and cinnamon in a large bowl.
In a large measuring cup, combine the juice concentrate, coconut oil, maple syrup and vanilla and whisk until incorporated. Pour over the oat mixture and stir until thoroughly coated. Spread in an even layer on the prepared pan and bake, stirring once, until golden brown, 20 minutes. Remove from the oven, add the mango and coconut, and stir to combine.
Cool completely. Store in an airtight container at room temperature for up to 2-4 weeks.

Enjoy!

NO-BAKE APRICOT ALMOND COCONUT ENERGY BARS

INGREDIENTS

1 ½ cups raw almond
1 cup dried apricots
½ cup unsweetened coconut shreds
2 Tbsp. almond butter
1 Tbsp. chia seeds
½ tsp. pure vanilla extract
½ tsp. cinnamon
¼ tsp. nutmeg
pinch of sea salt
1–2 Tbsp. water (if needed – add 1 tbsp. at a time)
For a citrus twist, add ½ tsp. orange zest and juice from ½ an orange

DIRECTIONS

Line a 9 x 5 inch loaf pan with parchment paper or plastic wrap. Combine all of the ingredients in a food processor except for the water. Process on low speed for several minutes stopping to scrape the sides of the bowl as needed.
Ingredients will start to come together after a few minutes. If you feel the dough is too dry add 1 Tbsp. of water at a time and continue to process until ingredients start to stick together.
Transfer the dough to the loaf pan and press down firmly into the bottom of the pan. Top with coconut shreds (pressing them lightly into the surface) then place the bars in the fridge for 30 minutes or freezer for 10 minutes.
After chilled, remove bars from pan. Cut into 8 bars or squares.
Store bars in refrigerator.

Enjoy!

Greens Powder Protein Smoothie Photo.png

SUPER GREENS PROTEIN SMOOTHIE

INGREDIENTS

SMOOTHIE

1/4 ripe avocado
1 medium ripe bananas (previously sliced and frozen)
1/2 cup fresh or frozen mixed berries (strawberries, raspberries, blueberries or blackberries)
1 large handful spinach
1/2 cup unsweetened non-dairy milk
1/2 Tbsp flaxseed meal
1 scoop vanilla protein powder
1 scoop super green powder

TOPPINGS

Unsalted pumpkin seeds or sunflower seeds
Raw or roasted nuts (almonds or walnuts)
Shredded unsweetened coconut
Fresh berries

DIRECTIONS

Add all smoothie ingredients to a blender and blend until creamy and smooth. Add more almond milk (or water) to thin.
Drop into a bowl and top with desired toppings.

Enjoy!

Screenshot 2024-02-16 at 5.23_edited.jpg

ALMOND COLLAGEN COFFEE

INGREDIENTS (2 servings)

3 cups hot, strongly brewed coffee
1/4 cup unsweetened almond milk
2 tbsp unsalted almond butter
1 tbsp honey
1/2 tsp ground cinnamon
1/2 tsp pure vanilla extract
1/8 tsp pure almond extract
Pinch of sea salt
2 scoops Collagen Peptides

DIRECTIONS

Pour hot brewed coffee into a high-speed blender. Add almond milk, almond butter, honey, cinnamon, vanilla extract, almond extract, sea salt and collagen.
Cover and blend on medium-high speed until well-combined and frothy.
Divide between two cups and enjoy while warm.

Enjoy!

CHICKEN SWEET POTATOES APPLE CRANBERRIES SALAD

INGREDIENTS (2 servings)

2 cups diced sweet potatoes
1/2 tablespoon olive oil
6 cups mixed greens (180 grams)
1 1/2 cups shredded chicken
1 cup diced apple (100 grams)
2 tablespoons dried cranberries
2 tablespoons roasted pumpkin seeds/pepitas
1/3 cup goat cheese
1/4 cup orange vinaigrette
salt and pepper, to taste

DIRECTIONS

Roast your potatoes. Preheat the oven to 200 C and line a baking sheet with parchment paper. Add diced potatoes, oil, and some salt and pepper to the sheet. Mix well to combine. Roast for 25-35 minutes until browned and fork tender.
While the potatoes roast, make your dressing. Mix all ingredients into a jar. Adjust according to taste.
Prep your salad ingredients. Chop your greens and dice your apples.
Assemble the salad. Once the potatoes are done, let them cool for a couple of minutes. In a large salad bowl or mixing bowl, add greens, chicken, roasted potatoes, diced apples, goat cheese, pumpkin seeds, cranberries, and a pinch of salt and pepper. Pour over the dressing and toss well to combine.

ORANGE VINAIGRETTE

INGREDIENTS

1/3 cup orange juice
2 tablespoons olive oil
2 tablespoons apple cider vinegar
1 teaspoon orange zest
1/8 teaspoon cinnamon
1/8 teaspoon ground ginger
1/4 teaspoon salt
1/8 teaspoon pepper

DIRECTIONS

Make the dressing. Add all of your ingredients to a small to medium bowl and whisk well to combine.

Enjoy!

NEW YEAR DETOX SALAD

INGREDIENTS

1 cup quinoa
2 cups loosely packed fresh baby spinach
1 small chopped purple cabbage shredded
1 cup cherry tomatoes halved
1 broccoli cut into florets
2 large sweet potatoes cut into small cubes
3 Tbsp. extra-virgin oil
2 Tbsp. fresh lemon juice
1 Tbsp. white balsamic vinegar
2 Tbsp. raw cashews
2 Tbsp. raw whole almonds
Sea salt and freshly ground black pepper to taste

DIRECTIONS

Cook quinoa according to package directions.
Meanwhile, steam broccoli and sweet potatoes in a steamer basket over medium heat for 10 minutes or until tender.
In a large bowl, toss spinach, cabbage, cooked quinoa, broccoli and sweet potatoes.
In a small bowl, whisk oil, lemon juice and vinegar, add over salad. Add cashews and almonds, toss to combine and serve.

Enjoy!

GLUTEN-FREE HIGH-PROTEIN CINNAMON BREAKFAST CAKE

INGREDIENTS (1 serving)

1/4 Cup oats
1 Egg white
1 Scoop vanilla protein powder
2 Teaspoon Stevia
1/2 Tablespoon cinnamon
1/3 Cup water

DIRECTIONS

Preheat the oven to 165 C
Blend the oats, egg white, and water in blender until the consistency is smooth.
Pour the mixture into a bowl. Whisk it together with the protein powder and 1 tsp. Stevia. The mixture should be like thick pancake batter.
Pour half of the batter into a small non-stick pan and sprinkle with two-thirds of the cinnamon plus 1 tsp. Stevia. Pour the remaining batter and sprinkle with the rest of the cinnamon.
Pull a knife through the batter a few times to slightly mix in the cinnamon and Stevia.
Bake for 25 minutes and let it rest for a few minutes before serving.

Enjoy!

CHICKPEA TUNA SALAD

INGREDIENTS (4 servings)

425 grams. Chickpeas- rinsed and strained
340 grams. Tuna chunk- drained of liquid
1 cup Cucumber- chopped
1/4 cup Red onion- sliced
1/2 cup Bell pepper red or yellow- chopped
1 cup Cherry tomatoes- chopped
1/2 cup Feta cheese- crumbled
Salad greens, arugula, spinach, kale- to serve

For the dressing:

1/3 cup olive oil
2 Tablespoons Balsamic vinegar
3 Tablespoons lemon- freshly squeezed
1 teaspoon honey
Kosher salt and freshly ground black pepper- to taste

DIRECTIONS

Combine the dressing ingredients in a mason jar. Shake to mix well.
Mix all the salad ingredients together in a mixing bowl. Pour dressing over the top and combine.
Serve over salad greens, if desired.

In addition to cucumbers, tomatoes, bell peppers, and red onions, you could add zucchini, carrots, celery, avocado, sweet potatoes etc.

Enjoy!

PALEO GLUTEN-FREE CHOCOLATE AVOCADO MUFFINS

INGREDIENTS

1 large avocado pitted, peeled
1/2 cup medjool dates pitted
1 medium apple cored and diced
1/4 cup honey
1/2 cup almond flour
1/2 cup cacao powder
3 large eggs
2 tablespoons coconut oil
1 1/2 teaspoon vanilla extract
1/2 teaspoon Himalayan pink salt
1/2 teaspoon baking soda
1/2 cup chocolate chips or raw cacao nibs optional

DIRECTIONS

Preheat oven to 180C. Generously grease a standard muffin pan with coconut or olive oil.
In a food processor combine all ingredients (except baking soda and chocolate chips) until smooth. Add baking soda and pulse until combined.
Use a large ice-cream scoop and fill the muffin pan about 3/4 the way up almost to the top. Sprinkle the tops with chocolate chips (optional) and bake on 180C for 30-35 minutes until cooked. Makes 9-10 muffins.

Enjoy!

NUTS SEEDS CRANBERRIES GLUTEN-FREE GRANOLA BARS

INGREDIENTS

2 cups nuts (almonds, cashews, pecans, walnuts, etc)
1/2 cup dried coconut
1/4 cup dried cranberries
1/4 cup pumpkin seeds
1 tbs chia seeds
1/4 tsp sea salt
1/4 cup maple syrup
1 tsp vanilla extract

DIRECTIONS

Preheat your oven to 180 C and line an 8×8-inch baking pan with parchment paper.
Add all of the nuts, seeds, dried fruit and salt to a mixing bowl and give it a stir.
In a separate small bowl, stir together the vanilla extract and maple syrup. Pour this on top of the nuts and stir everything together, until it's well coated.
Pour the mixture into the baking pan and use the back of a large spoon or spatula to flatten it into one layer.
Bake for 25-30 minutes, then cool for one hour in the pan.
Once the granola bars are fully cooled, slice them into bars, slice then entire portion in half, then divide each half into six bars, for 12 total granola bars.

Enjoy!

Healthy Breathing Spinach Blueberries & Nuts Salad

INGREDIENTS

300g fresh broccoli cut into bite-size pieces
1 cup fresh spinach
1/2 cup fresh blueberries
1/4 cup finely chopped red onion
1/4 cup dried cranberries
1/4 cup almonds or other nuts
1/4 cup sunflower seeds
1 large apple chopped into bite-size pieces
1 tablespoon lemon juice

For the homemade dressing:

1/2 cup plain Greek yogurt or dairy-free yogurt
1 tablespoon honey
1 tablespoon lemon juice
1 teaspoons apple cider vinegar
1/2 tablespoon poppy seeds

DIRECTIONS

Place broccoli, spinach, blueberries, red onion, cranberries, and sunflower seeds, almonds in a large bowl. In a small bowl, toss apple with 1 tablespoon lemon juice. Add to the big bowl with the salad.
In a small bowl, whisk together all dressing ingredients. Pour dressing over the salad and toss gently to combine. Salad may be served immediately or refrigerated until serving.

Enjoy!

Shrimp Salad With Avocado

INGREDIENTS

400 grams shrimp, thawed, raw and tails off
1-2 tbsp olive oil
2 cloves garlic, minced (can use ¼ tsp garlic powder)
1 cup of corn, rinsed and drained
1/2 large avocado, diced
1 cup arugula
1/4 cup red onions, diced
1/4-1/2 cup feta, crumbled
Garnish with fresh black pepper

DRESSING

2 tbsp olive oil
½ lemon, juiced
1 tsp honey
½ tsp Dijon mustard
Pinch of salt

DIRECTIONS

Cook shrimp in olive oil and garlic over medium high heat. Flip once to ensure even cooking on both sides.
In a large bowl, whisk the ingredients for the dressing together.
Add in remaining ingredients for the salad and toss in cooked shrimp.
Serve immediately.

Enjoy!

VEGAN OATMEAL TIRAMISU

INGREDIENTS

1/2 banana
1/2 cup oats
1/4 tsp baking powder
1 tbsp cashew butter
1 tbsp maple syrup
1/2 tsp cacao powder
1/2 tsp instant coffee
1/2 tsp vanilla
dash of salt
1/2 cup milk

COCONUT CREAMY TOPPING

1/4 cup coconut cream
1/2 tbsp maple syrup
1/2 tsp lemon juice
1/4 tsp vanilla

DIRECTIONS

To a blender, combine the banana, oats, baking powder, cashew butter, maple syrup, cacao, coffee, vanilla, salt, and milk.
Blend everything until you have a liquid consistency.
Add the tiramisu batter to an oven safe bowl and bake for 20 minutes at 175*C.
While the oats are baking, create the coconut creamy topping.
To a bowl, whisk together the coconut cream, maple syrup, lemon juice, and vanilla. Refrigerate.
When the oats are ready, give them plenty of time to cool off before adding the topping, or the coconut topping will melt.
Once the oats have cooled off, top the oats the coconut mascarpone and add more cacao powder on top.

Enjoy!

Strawberry Quinoa High Protein Breakfast Cereal

INGREDIENTS

For the strawberry milk

1/4 cup hemp seeds
3/4 cup water
1 cup strawberries(fresh or frozen)
1 tablespoon maple syrup

For the bowl

2 cups cooked quinoa any variety
4 strawberries
1/4 cup blueberries
2 tablespoons sliced almonds

DIRECTIONS

Add the 4 milk ingredients, hemp seeds, water, frozen strawberries and maple syrup into a high-powered blender. Blend on high until smooth and creamy (will be the consistency of milk). Set aside.
Place quinoa in a bowl, pour milk over and sprinkle on toppings, strawberries, blueberries and sliced almonds.
Enjoy immediately with a warm cup of tea or coffee.

Enjoy!

Superfood Fat Burning Nutrient Rich Balls

INGREDIENTS

1/2 cup raw cacao powder
1/4 cup raw cacao nibs or organic super dark chocolate, chopped
1/4 cup goji berries
2 Tbsp coconut oil
1 1/2 Tbsp raw honey
2 Tbsp Supergreen powder
1 Tbsp chia seeds
1 teaspoon vanilla extract
2 Tbsp almond butter or dry roasted almonds
1 Tbsp fresh orange juice
pinch of sea salt

DIRECTIONS

Place ingredients into a food processor or blender and pulse till smooth.
Remove dough and place in small bowl.
Roll dough into 10 energy balls and place on a tray in fridge to firm and cool.

Enjoy!

Cranberry Cherry Chicken Wrap

INGREDIENTS

Multigrain or coconut flat bread
100g chicken breast strips
1 Tbsp sundried tomatoes
2 Tbsp cranberry cherry pecan mix
1 Tbsp plain non-fat Greek yogurt or non-dairy yogurt
Lettuce blend and spinach
kosher salt and black pepper to taste
Vegan Ranch dressing

DIRECTIONS

Chop the chicken strips, and mix the sundried tomatoes, cherry cranberry pecan mix.
Add the Greek or non-dairy yogurt and mix.
Add and mix the salt and pepper and vegan ranch dressing.
Add the lettuce and the chicken mix on the multigrain or coconut flat bread and wrap.

Enjoy!

Blackberry Chicken Salad

INGREDIENTS

Salad

230g boneless, skinless, chicken breasts
6 cups spring mix lettuce
1 cup fresh blackberries
1 medium avocado, sliced
¼ cup red onion, sliced
¼ cup chopped walnuts

Dressing

½ cup fresh blackberries
2 teaspoons Dijon mustard
2 tablespoons balsamic vinegar
2 tablespoons extra virgin olive oil
2 tablespoons honey
1 teaspoon soy sauce
salt and pepper to taste

DIRECTIONS

Grill the chicken in a cast iron skillet over medium-high heat until fully cooked. Cover with foil and let rest while preparing the rest of the salad.
Add the spring mix lettuce to a large bowl. Add the blackberries, avocado, red onion, and walnuts on top of the lettuce. Set aside.
In a medium bowl, combine the dressing ingredients except for the salt and pepper. Use a fork to mash the blackberries to release the juices. Whisk to combine. Season with salt and pepper to taste.
Slice the cooked chicken and set over the salad. Drizzle with dressing. Serve immediately. Enjoy!

CINNAMON ROLL LOW-CARB PROTEIN BALLS

INGREDIENTS

3/4 cup peanut butter or cashew butter
1 ¼ cups almond flour
3 tablespoon powdered erythritol
1 teaspoon cinnamon
1 teaspoon vanilla extract
1/4 teaspoon salt

DIRECTIONS

In a big bowl mix together all ingredients together. Chill mixture in the fridge for 30 minutes. Roll into 12 bite-sized balls. Sprinkle with a little bit of additional cinnamon or shredded coconut, if desired.
Store in a container in the fridge.

Enjoy!

BANANA ALMOND SMOOTHIE

INGREDIENTS

1 1/2 frozen bananas
1/2 cup Greek yogurt
1/4 cup sweetened vanilla almond milk
2 tablespoons almond butter
Honey (optional)

DIRECTIONS

Blend all ingredients until velvety smooth. Taste and adjust for sweetness with a drizzle of honey if needed.

Enjoy!

CHICKEN AVOCADO BERRY SALAD

INGREDIENTS

For the chicken

2 thin chicken breasts
1/2 tbsp avocado oil
1/2 tsp turmeric
2 tsp garlic powder
2 tsp onion powder
1 tsp sea salt
1/2 tsp cumin
1 tsp paprika- optional
1/2 tsp pepper

For the salad

4–5 cups mixed greens
1–2 cucumbers, sliced
1 medium avocado, sliced
1–1.5 cups berries (sliced strawberries, blueberries, blackberries, and raspberries)

For the dressing

1/2 cup olive oil
1/4 cup lemon juice
1/4 cup fresh raspberries
1/2 tsp sea salt
1 tbsp honey

DIRECTIONS

For the chicken

Set the oven to 205 C. Combine the seasonings in a bowl and coat the chicken on both sides. Add the avocado oil and roast the chicken in a roasting pan for 15-20 minutes, according to the portion size.
Remove from the pan and allow to rest before slicing to serve over the salads.

For the salad and dressing

Using a high-speed blender, combine all of the salad dressing ingredients until smooth. Set aside and save any unused dressing in the fridge for up to 1-2 days.

Prepare the salads with 2 bowls (more if you’d prefer to scale down, or less if you’d rather a larger salad) and layer on the greens, then the chicken, sliced cucumber, avocado, and berries. Finish with the dressing and serve.

Enjoy!

ALMOND CACAO GREEN SMOOTHIE

INGREDIENTS

2 Cups Kale
1/2 Banana
1 Cup Almond Milk, Coconut Milk or Non-Dairy Milk
1/4 Cup Almonds
2 Tablespoons Cacao Nibs
1 Tablespoon Maple Syrup (optional)

DIRECTIONS

Combine all ingredients in a blender and blend until smooth.

Enjoy!

LEMON BLUEBERRY PROTEIN BARS

INGREDIENTS

1 cup oat flour
1/2 cup vanilla protein powder
1/4 tsp. salt
1/2 tsp. baking soda
3 packets single-serving lemonade
zest of 1 lemon or 1 tsp. lemon extract
4 egg whites
1/2 cup Xylitol for low-sugar option, coconut sugar or Stevia
1 cup unsweetened applesauce
1/2 cup unsweetened almond milk
1 pint fresh blueberries

DIRECTIONS

In a large bowl, whisk together oat flour, protein powder, salt, baking soda, and Crystal Light.
In another large bowl, whisk together lemon zest, egg whites, sugar, applesauce, and almond milk.
Add the wet ingredients to the dry ingredients, and stir until just combined.
Fold in the blueberries.
Pour batter into a greased 8-inch square pan.
Bake at 180C for 20-25 minutes, or until a toothpick inserted near the centre comes out clean.
Cool completely. Cut into bars.
Store in the refrigerator!

Enjoy!

Healthy Full of Nutrients Squash Kale Fruits Salad

INGREDIENTS

FOR THE SALAD:

One butternut squash peeled, seeded, and diced
1/2 tablespoon olive oil
salt and freshly ground pepper
1/2 cup quinoa
2 cups chopped kale leaves
Two small apples, pears, or figs sliced or dice

Toppings:

1/4 cup dried cranberries
1/4 cup pecans roughly chopped
1/3 cup reduced-fat crumbled feta cheese (optional)
2 tbsp nuts or seeds

For the apple cider vinaigrette:

3 tbsp extra virgin olive oil
2 tbsp apple cider vinaigrette
1 tbsp maple syrup or honey
1.5 tsp Dijon mustard
One garlic clove minced

DIRECTIONS

ROAST THE BUTTERNUT

Preheat the oven to 200°C.
On a baking sheet, toss together the butternut squash, olive oil, and a pinch of salt and pepper. Roast for 16 minutes, flipping halfway through cooking until the squash is tender.
Remove from the oven and let it cool completely.

COOK THE QUINOA

MAKE THE DRESSING

Mix all the ingredients together in a bowl until combined.

MASSAGE THE KALE

Place the kale in a large bowl and pour half of the vinaigrette on the top. Use a fork to gently massage the dressing into the kale for about 30 seconds until it starts to soften.

ASSEMBLE THE SALAD

Add the quinoa, roasted butternut, and apples into the bowl with the kale and toss to combine. Divide the salad between 3 plates, then top with the chopped pecans, toasted pumpkin seeds, dried cranberries, and crumbled feta cheese. Drizzle the remaining vinaigrette over the top, and serve.
If you would like more protein, add some tuna, chicken, eggs or tofu.

Enjoy!

SEEDED GLUTEN-FREE BREAD

FOR GOOD BRAIN HEALTH AND ANTI-INFLAMMATION

INGREDIENTS

1 cup sunflower seeds
1/2 cup flaxseed, (not ground)
1/2 cup hazelnuts or almonds
1/2 cup cranberries or raisins
1 ½ cup gluten-free rolled oats
2 tbsp. Chia seeds
4 tbsp. psyllium husk powders (dietary fiber)
Sprinkling of Himalayan salt
3 tbsp. coconut oil (melted)
1 ½ cups water

DIRECTIONS

Mix all the dry ingredients together in a bowl. Mix water and coconut oil in a jug and add these wet ingredients to the dry ones. Mix thoroughly until the dough becomes sticky. Transfer to an oiled loaf pan and press densely. Now the key thing is to let the dough sit so that all the ingredients have a chance to bind together, for a few hours.
Once rested, bake in pre-heated oven at 175 °C for an hour.
Remove from the oven and cool down completely before slicing. the flavours and texture improve if you let it rest overnight once baked.

Enjoy!

Blackberry Avocado Balsamic Chicken Salad

INGREDIENTS (2 Servings)

Grilled Chicken Breasts

2 medium chicken breasts boneless and skinless
1 tsp dried thyme
Sea salt and pepper

Salad

4 cups mixed salad greens
1/2 cup broccoli florets
1/2 cup cauliflower florets
1 avocado, peeled, pitted and thinly sliced
1/4 cup pecans or walnuts
1/2 cup fresh blackberries

Blackberry Balsamic Dressing

1/2 cup blackberries
1 tbsp balsamic vinegar
1 tbsp tamari or soy sauce or coconut aminos (for paleo)
1.5 tsp sweetener Monkfruit with erythritol (keto), honey (paleo) or Stevia
1 tbsp olive oil, extra virgin
1/4 teaspoon Dijon mustard
1/8 tsp sea salt, or Kosher salt

DIRECTIONS

Blackberry Balsamic Dressing

Add all ingredients to a high-speed blender and process until smooth.

Grilled Chicken Salad

Brush chicken breasts with olive oil, and sprinkle with dried thyme, salt and pepper. Sear on a greased grill (or in an oven-proof skillet) on each side for 2-3 minutes until lightly browned. Transfer to a 220°C. oven to finish cooking for 15-20 minutes. Remove from oven, tent with foil and let cool down for 10 minutes
While chicken is cooking, arrange salad greens, vegetables, pecans or walnuts and blackberries in bowls.
Top with sliced chicken breasts and drizzle generously with Blackberry Balsamic Dressing.

Enjoy!

Almond Banana Wrap Healthy Protein Carbs Snack

DIRECTIONS

1 Low carb wheat wrap or coconut wrap
1 tablespoon creamy almond butter
1 small banana sliced

INSTRUCTIONS

Lay the wrap out flat and spread almond butter over the top. Lay banana slices on the almond butter and then roll up the wrap.

Enjoy!

High-Protein Gluten-Free Pumpkin Bread

INGREDIENTS

3 tablespoons olive oil
egg room temperature
teaspoons vanilla extract
1/2 cup maple syrup
1 cup pumpkin puree
1.5 cups GF oat flour
scoops vanilla protein powder
1 tablespoon cinnamon
1 teaspoon ground ginger
1/2 teaspoon nutmeg
1 1/2 teaspoons baking powder
1 teaspoon baking soda

INSTRUCTIONS

Preheat your oven to 180C degrees. Prepare a greased 8×4 loaf pan.
In a bowl, mix together olive oil, egg, vanilla extract, maple syrup and pumpkin puree.
Stir in flour, spices, baking powder and baking soda.
Pour batter into a greased 8×4 loaf pan. Bake for 40-45 minutes or until a toothpick comes out clean when inserted into the centre of the bread.

Enjoy!

Superfood Salmon Salad With Fresh Blueberry Dressing

INGREDIENTS

Salad Ingredients:

1 salmon fillet 225g
1 bunch of kale, leaves chopped small
1 broccoli branch/segment, florets finely chopped
juice of 1 lime
salt and pepper (I used Himalayan pink salt–any old salt is fine)
1 small beet (red or golden or striped), thinly sliced
1 carrot, thinly sliced
1 ripe avocado, peeled + sliced
1-2 sprigs of basil, chopped
handful of blueberries

Blueberry Ginger Dressing Ingredients:

heaped 1/4 cup blueberries
1/2 inch piece of ginger, peeled + chopped
2 tbsp raw apple cider vinegar
1 tbsp maple syrup
big splash of water
salt + pepper
1/4 cup oil (grapeseed or extra virgin olive oil)

Omega Seed Sprinkle Ingredients:

handful sunflower seeds
handful pumpkin seeds
1-2 tbsp flax seeds
1-2 tbsp chia seeds
1-2 tbsp hemp seeds
handful of puffed quinoa (or puffed millet, brown rice etc)
pinch of ground coriander
pinch of salt

DIRECTIONS

Warm up the oven at 220C and add the salmon fillet on a baking pan with baking sheet. Add some lemon juice, salt and pepper. Cook for 15 mins.

In a large bowl, massage the kale and chopped broccoli with the lime juice, salt and pepper. Keep massaging until the leaves seem a bit more tender. Chop and prep all of the other salad ingredients and set aside.
Make the dressing: Combine all of the ingredients in a blender and blend on high until you have a creamy and unified mixture. Check for seasoning and sweetness, adjust and set aside.
In a medium sauté pan, combine all of the omega seed sprinkle ingredients over medium heat. Stir them around here and there until they smell toasty and the coriander is a bit more prominent. Remove from the heat and allow to cool slightly.
Arrange the massaged kale and broccoli on your serving plate. Top the greens with the salmon, the beets, carrots, avocado, chopped basil, and blueberries. Season the whole thing with salt and pepper again. Stir up the dressing and drizzle it all over the top and garnish the salad with the omega seed sprinkle.

Enjoy!

PROTEIN ENERGY BLUEBERRIES SMOOTHIE

INGREDIENTS (2 servings)

1 cup (150g) blueberries, frozen
1 medium bananas, ripe
4 tbsp rolled oats
2 tbsp almond butter
1 tsp flaxseeds
½ cup spinach
2 cups (480ml) almond milk, unsweetened
2 Medjool dates
2 scoops (50g) vanilla protein powder

DIRECTIONS

Place all the ingredients into a high-speed blender and blend until smooth. Serve straight away.

Enjoy!

HEALTHY BROCCOLI NUTS SALAD

INGREDIENTS

1 ½ pounds fresh broccoli, cut into bite-size pieces
1 cup fresh blueberries
1/4 cup finely chopped red onion
1/2 cup dried cranberries
1/4 cup sunflower seeds
1/4 cup almond or walnut nuts
1 large apple, chopped into bite-size pieces
1 tablespoon lemon juice

FOR THE HOMEMADE DRESSING

1 cup plain Greek yogurt, I use full fat, low fat will also work
1/4 cup honey
1 tablespoon lemon juice
2 teaspoons apple cider vinegar
1 tablespoon poppy seeds

DIRECTIONS

Place broccoli, blueberries, red onion, cranberries, and sunflower seeds in a large bowl. In a small bowl, toss apple with 1 tablespoon lemon juice. Add to the big bowl with the salad.
In a small bowl, whisk together all dressing ingredients. Pour dressing over the salad and toss gently to combine. Salad may be served immediately or refrigerated until serving. Once tossed with the dressing, it's best served within one day.

Enjoy!

PROTEIN COLLAGEN COFFEE FOR POST-RUN OR WORKOUT RECOVERY

INGREDIENTS

1 cup strong chilled coffee
2 scoops of Chocolate or French Vanilla Protein Powder
1 scoop Collagen Peptides Powder
Unsweetened almond milk to taste
1 tsp flaxseed
Cinnamon to taste

DIRECTIONS

Put all of the ingredients into a blender, blend for 30 seconds or until mostly smooth. The more ice, the thicker it gets.

Enjoy!

PALEO PUMPKIN FUDGE

INGREDIENTS

2 cups cashew butter
5 tablespoon maple syrup
1/2 cup pumpkin puree
1/2 cup coconut oil
1 tablespoon pumpkin pie spice (optional)
1/4 tablespoon cinnamon (optional)

DIRECTIONS

Line an 8 x 8 baking dish wish aluminium tin foil or baking paper and set aside.
In a microwave safe bowl, melt your cashew butter with coconut oil. Add your pure maple syrup then stir through your pumpkin puree until fully combined. Top with optional pumpkin pie spice or cinnamon.
Pour mixture into lined baking dish and refrigerate until firm.

Enjoy!

HEALTHY GUT CINNAMON COCONUT LATTE

INGREDIENTS

12 ounces strongly brewed coffee
2 tsp. coconut oil
1/2-1 tsp. ghee or (for a vegan or dairy-free coconut oil)
1/4-1/2 tsp. ground cinnamon
1/4 cup unsweetened coconut milk or almond milk
1/4 tsp vanilla extract
1 scoop collagen peptides

DIRECTIONS

Brew coffee in a coffee maker or French press.
Add all ingredients to the blender and blend on high for 15-30 seconds until creamy and frothy.
Pour into a coffee mug, add some additional cinnamon, if desired.

Enjoy!

HEALTHY GLUTEN-FREE DAIRY-FREE HOT CHOCOLATE

INGREDIENTS (2 servings)

2 1/2 cups unsweetened almond milk (or unsweetened soy milk, oat milk, any other unsweetened nut milk or unsweetened coconut milk)
2 1/2 tablespoons organic unsweetened cocoa powder (or raw cacao powder)
1 tablespoon raw honey or maple syrup (plus more to taste if needed)
1/4 teaspoon pure vanilla extract

DIRECTIONS

Warm the almond milk on the stove over medium heat until hot but not boiling. Simmer about 5 minutes. Add the rest of the ingredients and whisk to combine (1-2 minutes).
Heat another 1-2 minutes and serve immediately.
Optional- Add a small dash of cinnamon on top.

Enjoy!

HIGH-PROTEIN BLACKBERRY BALSAMIC GRILLED CHICKEN SALAD

INGREDIENTS (2 servings)

Grilled Chicken Breasts

2 medium chicken breasts boneless and skinless
1 teaspoon dried thyme
sea salt and pepper

Salad

4 cups mixed salad greens
1/2 cup broccoli florets
1/2 cup cauliflower florets
1 avocado, peeled, pitted and thinly sliced
1/4 cup pecans or almonds
1/2 cup fresh blackberries

Blackberry Balsamic Dressing

1/2 cup blackberries
1 tablespoon balsamic vinegar
1 tablespoon tamari or soy sauce or coconut aminos (for paleo)
1 1/2 teaspoon sweetener Monkfruit with erythritol (keto), honey (paleo)-Optional
1 tablespoon olive oil, extra virgin
1/4 teaspoon Dijon mustard
1/8 teaspoon sea salt, or Kosher salt

DIRECTIONS

Blackberry Balsamic Dressing

Add all ingredients to a high-speed blender and process until smooth.

Grilled Chicken Salad

Brush chicken breasts with olive oil, and sprinkle with dried thyme, salt and pepper. Sear on a greased grill (or in an oven-proof skillet) on each side for 2-3 minutes until lightly browned. Transfer to a 220°C oven to finish cooking for 15-20 minutes.

While chicken is cooking, arrange salad greens, vegetables, pecans and blackberries in bowls.
Top with sliced chicken breasts and drizzle generously with Blackberry Balsamic Dressing.

Enjoy!

HYDRATION AND ANTIOXIDANT SUPER FRUITS SALMON SALAD

INGREDIENTS (2 servings)

2 salmon fillets

1 kiwi, sliced into rounds

1 apricot or peach, thinly sliced

3/4 cup strawberries, washed, stemmed, and quartered

1/2 small watermelon, cut into small slices

1/2 cucumber, sliced into rounds

1/2 lemon, juiced

1 tbsp grapeseed or light-flavoured olive oil

1 tbsp honey

1 tsp poppy seeds

1/4 cup feta cheese (optional)

1 tbsp finely chopped fresh mint leaves (more for garnish)

DIRECTIONS

Heat oven to 185 C, add some lemon juice, rosemary, and turmeric on the salmon fillets and bake for 15 mins.
In a large bowl, place kiwi, apricots, strawberries, watermelon, and cucumbers.
In a small bowl, whisk together lemon juice, olive oil, honey, and poppy seeds. Pour over fruit and lightly toss to evenly coat.
Sprinkle feta and mint over salad and add the salmon just before serving.

Enjoy!

VEGAN FRUITS VEGETABLES AND NUTS BREAKFAST BREAD

INGREDIENTS

Dry Ingredients

2 cups gluten free flour
1 cup rolled oats (gluten free-optional)
1 tablespoon baking powder
1 tablespoon cinnamon
1 teaspoon ground cardamom
¼ teaspoon sea salt

Wet Ingredients

½ cup coconut oil, melted
½ cup pure maple syrup
½ cup non-dairy milk, almond or coconut milk
2 teaspoons pure vanilla extract

Mix in's

1 cup mixed fresh berries- raspberries, blueberries and blackberries
1 cup finely chopped spinach
1 cup finely grated carrots
1 medium sized apple, shredded
¼ cup raisins
¼ cup dried cranberries
¼ cup of a mix sunflower & pumpkin seeds, or any chopped nuts
¼ cup diced dried apricots

DIRECTIONS

Prepare a 12 x 22 cm loaf pan with parchment paper or non-stick cooking spray. Preheat oven to 190C.
Whisk together dry ingredients in a large mixing bowl. In a separate bowl, stir together wet ingredients then add to dry ingredients just until blended. Do not overmix.
Fold in balance of ingredients (the mix in's).
Place batter into loaf pan and bake for 45 minutes or until toothpick test comes out clean.
Let cool for 10 minutes then remove loaf to baking rack to cool completely.

Enjoy!

BERRY BANANA NUTS SEEDS SMOOTHIE

INGREDIENTS

1/2 cup unsweetened vanilla almond milk
1 cup spinach
1 cup frozen mixed berries
1 frozen banana
Toppings: Fresh berries banana slices, coconut flakes, almonds, chia seeds, granola

DIRECTIONS

Add the almond milk, spinach, berries, and banana to the blender. Blend until smooth.
Pour into a bowl and top with desired toppings. I like to use fresh berries, banana slices, coconut flakes, almonds, chia seeds, and granola or muesli.

Enjoy!

VEGAN CINNAMON APPLE BAKED OATMEAL

INGREDIENTS

2 1/2 cups (220g) old-fashioned oats
2 teaspoons ground cinnamon
1 teaspoon baking powder
1/2 teaspoon salt
2 1/4 cups (532ml) unsweetened almond milk
2 cups (280g) apple, grated and unpeeled
2 tablespoons maple syrup
1 1/2 teaspoons vanilla extract
1/2 cup (57g) walnuts, chopped
2 cups (228g) strawberries, sliced
1 cup (120g) raspberries
1 cup (120g) blackberries

DIRECTIONS

Preheat the oven to 190ºC. In a large bowl, stir together oats, cinnamon, baking powder and salt. Stir in almond milk, grated apple, syrup and vanilla. Pour mixture into an 11-by-7-inch glass baking dish coated with cooking spray. Sprinkle evenly with walnuts.
Bake until set, about 35 minutes. Let stand 5–10 minutes before cutting into six pieces.
Combine strawberries, raspberries and blackberries in a bowl. Serve berry mixture over oatmeal.

Enjoy!

PUMPKIN CHICKEN SALAD

INGREDIENTS

1 cup cauliflower cut into florets
1.25 cup pumpkin cut into cubes
1/2 tablespoon extra-virgin olive oil
salt & pepper to taste
150 g chicken breast sliced
1/2 cup red cabbage thinly sliced
1 cup mixed salad

Ingredients For Dressing

1 teaspoon wholegrain mustard
1/2 tablespoon extra-virgin olive oil
1/2 lemon juiced
salt & pepper to taste

DIRECTIONS

Preheat the oven to 180 degrees Celsius.
Line a tray with baking paper and add the cauliflower and pumpkin. Drizzle over the olive oil and season with salt and pepper before placing in the preheated oven to cook for 15 minutes.
After this time, add the chicken to the tray and return to the oven for 10-15 minutes, until the chicken is cooked through.
In the meantime, add the red cabbage and mixed salad to a bowl.
Prepare the dressing by combining the mustard, lemon juice, olive oil, salt and pepper.
Once the veggies and chicken are cooked, add them to the bowl with the salad.
Drizzle over the dressing to serve.

Enjoy!

NO BAKE SUPER HEALTHY ENERGY PROTEIN BARS

INGREDIENTS

2 ½ cups gluten-free whole oats
5 scoops chocolate or vanilla protein powder
1/2 cup raisins
1/2 cup dark chocolate chips
2 tsp raw cocoa powder
1/2 cup natural peanut or almond butter
½ cup unsweetened almond milk
optional 1/4 cup raw honey or maple syrup

DIRECTIONS

Line a 23×33cm pan with parchment paper.
Mix all ingredients together. (add additional unsweetened almond milk if you want your bars to be more moist)
Press into glass pan and refrigerate to prepare and set up nicely.

Enjoy!

HEALTHY CHRISTMAS FRUIT CAKE

INGREDIENTS

Cake:

3 cups (500g) mixed dried fruits (e.g., raisins, cranberries, apricots, dates, prunes), chopped
1 cup (125g) almond meal
1/2 cup (75g) coconut flour
1/2 tsp. baking soda
1/2 tsp. salt
1 tsp. ground cloves
1 tsp. ground ginger
1/2 tsp. ground nutmeg
2 tsp. ground cinnamon
1 orange, zest & juice
3/4 cup (75g) walnuts , chopped
4 eggs
4 tbsp. coconut oil, melted
1 tbsp. vanilla extract
4 tbsp orange juice

Glaze:

2 tbsp. honey
2 tbsp. orange juice

DIRECTIONS

Place the dried fruit into a large bowl and cover with boiling water. Soak for 10-15 minutes to soften the fruit, then place the fruit into a sieve to drain and allow to cool to room temperature.
Preheat the oven to 150°C. Line a 8” (20cm) cake tin with baking paper.
In a large mixing bowl, combine the almond meal, coconut flour, baking soda, salt, and spices. Add the orange zest and walnuts.
In a separate bowl, whisk together the eggs, melted coconut oil, vanilla extract, orange juice.
Fold the wet ingredients into the dry stirring gently to form a very thick cake batter. Now add the drained fruit into the cake batter and stir with a spoon until well combined.
Transfer the cake batter into the earlier prepared tin and gently press down with your fingers.
Place the tin into the hot oven and bake the cake for 60-70 minutes, until the top is well browned and a skewer inserted into the center of the cake comes out clean.
To glaze the cake, heat up the honey so it’s really runny, mix with the orange juice and then brush over the top of the cake while it is still hot.

Allow the cake to cool in the tin for 30 minutes.
Store the cake in an airtight container in the refrigerator for up to 1 week.

Enjoy!

COFFEE COCOA DATE BALLS

INGREDIENTS

1 cup dried dates
1 cup hot coffee
1 cup slivered almonds
3 Tbsp. whole espresso beans
1 Tbsp. unsweetened cocoa powder
1/4 tsp. salt
1/3 cup unsweetened shredded coconut

DIRECTIONS

Soak the dates in the coffee for 10 minutes.
In the bowl of a food processor, add the almonds and espresso beans. Process until the almonds form crumbs and the espresso beans are broken into small bits, about 30 seconds. Transfer to a bowl and set aside.
Strain the dates and transfer them to the empty food processor bowl (discard the hot coffee). Process until a thick paste forms, about 1 minute, stopping to scrape down the sides of the bowl as needed. Add the almond-espresso bean mixture, cocoa powder, and salt. Process for 30 seconds, or until the mixture forms a ball, stopping to scrape down the sides of the bowl as needed.
Roll the date mixture into 18 balls, about 1 tablespoon each. Roll the balls in the coconut. Store the date balls in an airtight container in the refrigerator for up to 2 weeks.

Enjoy!

ROASTED SWEET POTATOE KALE PISTACHIOS SALAD

INGREDIENTS

For The Dressing:

¼ cup tahini
2 tablespoons freshly squeezed lemon juice
1 teaspoon pure maple syrup
1/2 teaspoon Dijon mustard
1/2 teaspoon salt, plus for more to taste
Lots of freshly ground black pepper
2-3 tablespoons warm water, to thin the dressing

For The Salad:

1 tablespoon olive oil
1 medium to large sweet potato, cut into ½ inch cubes (or 2 cups cubed sweet potato)
4-6 cups kale
1/3 cup dried cranberries
1 avocado, sliced or diced
1/2 cup roasted chickpeas

For The Sweet And Spicy Pistachios:

½ cup shelled roasted pistachios
1 tablespoon pure maple syrup
¼ teaspoon cayenne pepper
Sprinkle of sea salt

DIRECTIONS

Preheat your oven to 185 degrees C. Line a large baking sheet with parchment paper. Add cubed sweet potatoes onto the pan and drizzle with olive oil. Bake for 25-30 minutes or until tender, flipping halfway through.
In a medium bowl, whisk together the ingredients for the dressing: tahini, fresh lemon juice, pure maple syrup, Dijon mustard, salt, pepper and water. Start with 2 tablespoons of water, but you may need 3 total tablespoons to achieve a creamy dressing that is easily pourable. Set dressing aside.
Add the finely chopped kale to a large bowl and pour the dressing over. Use a tongs to coat the kale with the dressing. Allow the dressing to sit with the kale for 15 minutes or longer to help the kale marinate with the dressing. Add in your roasted sweet potato cubes, cranberries, avocado and roasted chickpeas. Give the salad a gentle toss to combine.
Finally make the sweet and spicy pistachios. Place pistachios in a skillet over medium heat. Toast nuts for 4-6 minutes, stirring frequently until they turn just slightly golden then turn off heat and immediately add in maple syrup, cayenne pepper and sea salt. Stir for 15 more seconds to coat pistachios, then transfer to a piece of parchment paper to cool for a few minutes. Slightly chop once they’re a little cool and place them on the salad. You can add some chicken or fish for some good protein nutrients. Serves 3-4. For good Protein you can add some salmon, chicken, or tuna.

Enjoy!

Roasted Brussels Sprouts and Cinnamon Butternut Squash with Pecans and Cranberries And Chicken

INGREDIENTS (3 servings)

1 Butternut Squash cubed (3 cups)
2 Chicken Breast
3 cups Brussels Sprouts trimmed and halved
1/2 cup Cranberries fresh
1/3 cup Pecans chopped
3 tablespoons cup Maple Syrup pure
1 tablespoons Olive Oil
1 teaspoon Thyme
Salt
1/3 teaspoon Black Pepper

DIRECTIONS

Preheat oven to 200 C degrees.
Bake the chicken breast in the oven for 20 mins and slice after baked.
Peel and cut the butternut squash into ½ inch cubes.
Trim and halve the Brussels sprouts.
Toss the butternut squash, Brussels sprouts, olive oil, and 2 tablespoons of the maple syrup together in a large mixing bowl.
Stir in the thyme, salt & pepper.
Place the vegetables on baking sheets and roast for 20-30 minutes on the middle rack until tender.
Place cranberries and pecans on a lightly greased baking sheet and roast for 5-6 minutes or until the nuts begin to brown and the first cranberry pops open.
Combine all the ingredients together in a serving dish and drizzle with the remaining maple syrup
Add chicken on top of all the ingredients.

Enjoy!

HEALTHY GRANOLA FULL OF NUTRIENTS

INGREDIENTS

4 cups old-fashioned rolled oats (use gluten-free oats for gluten-free granola)
1 ½ cup raw nuts and/or seeds
1/2 teaspoon sea salt
1/2 teaspoon ground cinnamon
1/2 cup melted coconut oil or olive oil
1/2 cup maple syrup or honey
1 teaspoon vanilla extract
2/3 cup dried fruit (dried cranberries, cherries, raisins or mixed dried fruits)
Totally optional additional mix-ins: 1/4 cup raw cacao nibs or coconut flakes

DIRECTIONS

Preheat oven to 185 C degrees and line a large baking sheet with parchment paper.
In a large mixing bowl, combine the oats, nuts and/or seeds, salt and cinnamon. Stir to blend.
Pour in the oil, maple syrup and/or honey and vanilla. Mix well, until every oat and nut is lightly coated. Pour the granola onto your prepared pan and use a large spoon to spread it in an even layer.
Bake until lightly golden, about 21 to 24 minutes, stirring halfway (for extra-clumpy granola, press the stirred granola down with your spatula to create a more even layer). The granola will further crisp up as it cools.
Let the granola cool completely, undisturbed (at least 45 minutes). Top with the dried fruit (and optional raw cacao nibs or coconut flakes, if using). Break the granola into pieces, stir it around with a spoon.
Store the granola in an airtight container at room temperature for 1 to 2 weeks, or in a sealed freezer bag in the freezer for up to 3 months. The dried fruit can freeze solid, so let it warm to room temperature for 5 to 10 minutes before serving.

Enjoy!

CHRISTMAS FRUITS AND VEGETABLES TURKEY SALAD

INGREDIENTS (2 servings)

2 Turkey breasts
1 Onion, chopped
1/2 cup Cucumber, cut lengthwise
1 Orange, chopped
1 Carrot, sliced
1 Red bell pepper, chopped
1/2 cup Raspberry
3/4 cup Pomegranate arils
1 Apple, sliced
1 Banana, sliced
1/2 cup Green grapes
1/2 cup Cooked green peas

DRESSING

2 tbsp Lemon juice
1 tsp White vinegar
1/2 tsp Black pepper
1 tbsp Dried parsley
1 tbsp Virgin olive oil
salt, as per taste
2 tbsp Honey
8-10 Almonds

DIRECTIONS

Preheat oven to 240 C degrees. Place turkey breast on a roasting pan, add some salt pepper and 1/2 tbsp of olive oil. Cook for 25 mins or until it is well cooked.
Take a large bowl. Combine, red bell pepper, carrot, green peas, raspberries, banana, cucumber, apple, green grapes, and onion.
In a bowl combine lemon juice, white vinegar, dried parsley, black pepper, honey, olive oil, and salt. Whisk well until combined.
Pour dressing over salad and toss well. Top with almonds and serve.

Enjoy!

BERRIES BANANA ALMONDS PROTEIN SMOOTHIE

INGREDIENTS

1 cup milk of your choice (almond, coconut or oat milk)
2 scoops of Vital Performance Vanilla BCAA’s Whey Protein Powder
½ cup blackberries
1 cup strawberries
1 cup blueberries
1 banana
2 scoops almonds
1 teaspoon chia seeds

DIRECTIONS

Put all ingredients in a blender.
Mix until smooth. Scrape the insides of the blender with a spatula if the whey protein sticks to the blender. Continue blending until smooth.
Pour into a glass and garnish with chia seeds, almonds and your favourite toppings (berries, coconut flakes, banana, chocolate, etc) Enjoy!

HEALTHY OATMEAL DATE BANANA ENERGY BARS

INGREDIENTS

2 bananas ripe
340g pitted dates
1 tsp vanilla
2 tbsp ground flax
2 cups rolled oats
1/2 tsp cinnamon
1/4 cup peanut butter or almond butter
1/4 cup chocolate chips or raw cacao nibs (optional)
1/4 tsp sea salt

DIRECTIONS

Combine 2 bananas, 340g dates, and 1 tsp vanilla in a food processor. Process until smooth.
Heat oven to 180 C.
In a large bowl combine all ingredients and mix well with a large fork or spoon.
Smooth the mixture into a greased glass baking dish. Bake at 180 C degrees for 20 minutes.

Enjoy!

HOMEMADE TROPICAL GRANOLA

INGREDIENTS

2 1/2 cups (248g) rolled oats
1/2 cup (68 g) chopped raw almonds
1/2 cup (66g) raw sunflower seeds
1/4 cup (28g) pumpkin seeds
3 1/2 tablespoons (28g) whole sesame seeds
3 1/2 tablespoons (28g) ground flaxseeds
1 teaspoon cinnamon
1/3 cup 100% apple juice
2 tablespoons melted coconut oil
2 tablespoons maple syrup
1 teaspoon vanilla extract
1/2 cup (20g) freeze-dried mango pieces, smashed into a coarse powder
1 cup (40g) unsweetened coconut chips

DIRECTIONS

Preheat oven to 165°C and line a large baking sheet with parchment paper. Combine the oats, nuts, seeds and cinnamon in a large bowl.
In a large measuring cup, combine the juice concentrate, coconut oil, maple syrup and vanilla and whisk until incorporated. Pour over the oat mixture and stir until thoroughly coated. Spread in an even layer on the prepared pan and bake, stirring once, until golden brown, 20 minutes. Remove from the oven, add the mango and coconut, and stir to combine.
Cool completely. Store in an airtight container at room temperature for up to 2-4 weeks.

Enjoy!

NO-BAKE APRICOT ALMOND COCONUT ENERGY BARS

INGREDIENTS

1 ½ cups raw almond
1 cup dried apricots
½ cup unsweetened coconut shreds
2 Tbsp. almond butter
1 Tbsp. chia seeds
½ tsp. pure vanilla extract
½ tsp. cinnamon
¼ tsp. nutmeg
pinch of sea salt
1–2 Tbsp. water (if needed – add 1 tbsp. at a time)
For a citrus twist, add ½ tsp. orange zest and juice from ½ an orange

DIRECTIONS

Line a 9 x 5 inch loaf pan with parchment paper or plastic wrap. Combine all of the ingredients in a food processor except for the water. Process on low speed for several minutes stopping to scrape the sides of the bowl as needed.
Ingredients will start to come together after a few minutes. If you feel the dough is too dry add 1 Tbsp. of water at a time and continue to process until ingredients start to stick together.
Transfer the dough to the loaf pan and press down firmly into the bottom of the pan. Top with coconut shreds (pressing them lightly into the surface) then place the bars in the fridge for 30 minutes or freezer for 10 minutes.
After chilled, remove bars from pan. Cut into 8 bars or squares.
Store bars in refrigerator.

Enjoy!

SUPER GREENS PROTEIN SMOOTHIE

INGREDIENTS

SMOOTHIE

1/4 ripe avocado
1 medium ripe bananas (previously sliced and frozen)
1/2 cup fresh or frozen mixed berries (strawberries, raspberries, blueberries or blackberries)
1 large handful spinach
1/2 cup unsweetened non-dairy milk
1/2 Tbsp flaxseed meal
1 scoop vanilla protein powder
1 scoop super green powder

TOPPINGS

Unsalted pumpkin seeds or sunflower seeds
Raw or roasted nuts (almonds or walnuts)
Shredded unsweetened coconut
Fresh berries

DIRECTIONS

Add all smoothie ingredients to a blender and blend until creamy and smooth. Add more almond milk (or water) to thin.
Drop into a bowl and top with desired toppings.

Enjoy!

ALMOND COLLAGEN COFFEE

INGREDIENTS (2 servings)

3 cups hot, strongly brewed coffee
1/4 cup unsweetened almond milk
2 tbsp unsalted almond butter
1 tbsp honey
1/2 tsp ground cinnamon
1/2 tsp pure vanilla extract
1/8 tsp pure almond extract
Pinch of sea salt
2 scoops Collagen Peptides

DIRECTIONS

Pour hot brewed coffee into a high-speed blender. Add almond milk, almond butter, honey, cinnamon, vanilla extract, almond extract, sea salt and collagen.
Cover and blend on medium-high speed until well-combined and frothy.
Divide between two cups and enjoy while warm.

Enjoy!

CHICKEN SWEET POTATOES APPLE CRANBERRIES SALAD

INGREDIENTS (2 servings)

2 cups diced sweet potatoes
1/2 tablespoon olive oil
6 cups mixed greens (180 grams)
1 1/2 cups shredded chicken
1 cup diced apple (100 grams)
2 tablespoons dried cranberries
2 tablespoons roasted pumpkin seeds/pepitas
1/3 cup goat cheese
1/4 cup orange vinaigrette
salt and pepper, to taste

DIRECTIONS

Roast your potatoes. Preheat the oven to 200 C and line a baking sheet with parchment paper. Add diced potatoes, oil, and some salt and pepper to the sheet. Mix well to combine. Roast for 25-35 minutes until browned and fork tender.
While the potatoes roast, make your dressing. Mix all ingredients into a jar. Adjust according to taste.
Prep your salad ingredients. Chop your greens and dice your apples.
Assemble the salad. Once the potatoes are done, let them cool for a couple of minutes. In a large salad bowl or mixing bowl, add greens, chicken, roasted potatoes, diced apples, goat cheese, pumpkin seeds, cranberries, and a pinch of salt and pepper. Pour over the dressing and toss well to combine.

ORANGE VINAIGRETTE

INGREDIENTS

1/3 cup orange juice
2 tablespoons olive oil
2 tablespoons apple cider vinegar
1 teaspoon orange zest
1/8 teaspoon cinnamon
1/8 teaspoon ground ginger
1/4 teaspoon salt
1/8 teaspoon pepper

DIRECTIONS

Make the dressing. Add all of your ingredients to a small to medium bowl and whisk well to combine.

Enjoy!

NEW YEAR DETOX SALAD

INGREDIENTS

1 cup quinoa
2 cups loosely packed fresh baby spinach
1 small chopped purple cabbage shredded
1 cup cherry tomatoes halved
1 broccoli cut into florets
2 large sweet potatoes cut into small cubes
3 Tbsp. extra-virgin oil
2 Tbsp. fresh lemon juice
1 Tbsp. white balsamic vinegar
2 Tbsp. raw cashews
2 Tbsp. raw whole almonds
Sea salt and freshly ground black pepper to taste

DIRECTIONS

Cook quinoa according to package directions.
Meanwhile, steam broccoli and sweet potatoes in a steamer basket over medium heat for 10 minutes or until tender.
In a large bowl, toss spinach, cabbage, cooked quinoa, broccoli and sweet potatoes.
In a small bowl, whisk oil, lemon juice and vinegar, add over salad. Add cashews and almonds, toss to combine and serve.

Enjoy!

GLUTEN-FREE HIGH-PROTEIN CINNAMON BREAKFAST CAKE

INGREDIENTS (1 serving)

1/4 Cup oats
1 Egg white
1 Scoop vanilla protein powder
2 Teaspoon Stevia
1/2 Tablespoon cinnamon
1/3 Cup water

DIRECTIONS

Preheat the oven to 165 C
Blend the oats, egg white, and water in blender until the consistency is smooth.
Pour the mixture into a bowl. Whisk it together with the protein powder and 1 tsp. Stevia. The mixture should be like thick pancake batter.
Pour half of the batter into a small non-stick pan and sprinkle with two-thirds of the cinnamon plus 1 tsp. Stevia. Pour the remaining batter and sprinkle with the rest of the cinnamon.
Pull a knife through the batter a few times to slightly mix in the cinnamon and Stevia.
Bake for 25 minutes and let it rest for a few minutes before serving.

Enjoy!

CHICKPEA TUNA SALAD

INGREDIENTS (4 servings)

425 grams. Chickpeas- rinsed and strained
340 grams. Tuna chunk- drained of liquid
1 cup Cucumber- chopped
1/4 cup Red onion- sliced
1/2 cup Bell pepper red or yellow- chopped
1 cup Cherry tomatoes- chopped
1/2 cup Feta cheese- crumbled
Salad greens, arugula, spinach, kale- to serve

For the dressing:

1/3 cup olive oil
2 Tablespoons Balsamic vinegar
3 Tablespoons lemon- freshly squeezed
1 teaspoon honey
Kosher salt and freshly ground black pepper- to taste

DIRECTIONS

Combine the dressing ingredients in a mason jar. Shake to mix well.
Mix all the salad ingredients together in a mixing bowl. Pour dressing over the top and combine.
Serve over salad greens, if desired.

In addition to cucumbers, tomatoes, bell peppers, and red onions, you could add zucchini, carrots, celery, avocado, sweet potatoes etc.

Enjoy!

PALEO GLUTEN-FREE CHOCOLATE AVOCADO MUFFINS

INGREDIENTS

1 large avocado pitted, peeled
1/2 cup medjool dates pitted
1 medium apple cored and diced
1/4 cup honey
1/2 cup almond flour
1/2 cup cacao powder
3 large eggs
2 tablespoons coconut oil
1 1/2 teaspoon vanilla extract
1/2 teaspoon Himalayan pink salt
1/2 teaspoon baking soda
1/2 cup chocolate chips or raw cacao nibs optional

DIRECTIONS

Preheat oven to 180C. Generously grease a standard muffin pan with coconut or olive oil.
In a food processor combine all ingredients (except baking soda and chocolate chips) until smooth. Add baking soda and pulse until combined.
Use a large ice-cream scoop and fill the muffin pan about 3/4 the way up almost to the top. Sprinkle the tops with chocolate chips (optional) and bake on 180C for 30-35 minutes until cooked. Makes 9-10 muffins.

Enjoy!

MEDJOOL DATES RAW ENERGY BARS PHOTO_edited.jpg

NUTS SEEDS CRANBERRIES GLUTEN-FREE GRANOLA BARS

INGREDIENTS

2 cups nuts (almonds, cashews, pecans, walnuts, etc)
1/2 cup dried coconut
1/4 cup dried cranberries
1/4 cup pumpkin seeds
1 tbs chia seeds
1/4 tsp sea salt
1/4 cup maple syrup
1 tsp vanilla extract

DIRECTIONS

Preheat your oven to 180 C and line an 8×8-inch baking pan with parchment paper.
Add all of the nuts, seeds, dried fruit and salt to a mixing bowl and give it a stir.
In a separate small bowl, stir together the vanilla extract and maple syrup. Pour this on top of the nuts and stir everything together, until it's well coated.
Pour the mixture into the baking pan and use the back of a large spoon or spatula to flatten it into one layer.
Bake for 25-30 minutes, then cool for one hour in the pan.
Once the granola bars are fully cooled, slice them into bars, slice then entire portion in half, then divide each half into six bars, for 12 total granola bars.

Enjoy!

HEALTHY GUT GREEN SMOOTHIE

INGREDIENTS (2 servings)

1 cup coconut milk or almond milk
1 cup kale
1 cup spinach
1/4 avocado
1 frozen bananas, cut into chunks
1 teaspoon freshly grated ginger
½ tablespoon chia or flax seeds
1/2 tablespoon hemp hearts
1/2 tablespoon raw honey or manuka honey
1 scoop Multi Collagen Peptides or Collagen Peptides

DIRECTIONS

Place all ingredients in a blender and blend on high until smooth (about 2–3 minutes).
If too thick for your taste, add a half-cup of water and re-blend. Repeat if necessary.
Optionally, serve over ice.

Enjoy!

MEDJOOL DATES RAW ENERGY BARS

INGREDIENTS

2 cups Natural Medjool Dates, pitted and chopped (about 20 dates)
2 cups raw cashew nuts
3/4 cup unsweetened cocoa powder
1/2 cup natural almonds
Pinch sea salt
1/2 cup unsweetened shredded coconut
2 tbsp. vanilla extract
3 tbsp. cold water

DIRECTIONS

Place dates, cashews, cocoa powder, almonds and sea salt in a food processor. Pulse until coarsely chopped.
Add coconut and extract- pulse again adding water a little at a time until mixture makes a moist but not sticky dough.
Press firmly into a 9-inch square baking dish. Chill for 1 hour before serving.

Enjoy!

Healthy Breathing Spinach Blueberries & Nuts Salad

INGREDIENTS

300g fresh broccoli cut into bite-size pieces
1 cup fresh spinach
1/2 cup fresh blueberries
1/4 cup finely chopped red onion
1/4 cup dried cranberries
1/4 cup almonds or other nuts
1/4 cup sunflower seeds
1 large apple chopped into bite-size pieces
1 tablespoon lemon juice

For the homemade dressing:

1/2 cup plain Greek yogurt or dairy-free yogurt
1 tablespoon honey
1 tablespoon lemon juice
1 teaspoons apple cider vinegar
1/2 tablespoon poppy seeds

DIRECTIONS

Place broccoli, spinach, blueberries, red onion, cranberries, and sunflower seeds, almonds in a large bowl. In a small bowl, toss apple with 1 tablespoon lemon juice. Add to the big bowl with the salad.
In a small bowl, whisk together all dressing ingredients. Pour dressing over the salad and toss gently to combine. Salad may be served immediately or refrigerated until serving.

Enjoy!

Shrimp Salad With Avocado

INGREDIENTS

400 grams shrimp, thawed, raw and tails off
1-2 tbsp olive oil
2 cloves garlic, minced (can use ¼ tsp garlic powder)
1 cup of corn, rinsed and drained
1/2 large avocado, diced
1 cup arugula
1/4 cup red onions, diced
1/4-1/2 cup feta, crumbled
Garnish with fresh black pepper

DRESSING

2 tbsp olive oil
½ lemon, juiced
1 tsp honey
½ tsp Dijon mustard
Pinch of salt

DIRECTIONS

Cook shrimp in olive oil and garlic over medium high heat. Flip once to ensure even cooking on both sides.
In a large bowl, whisk the ingredients for the dressing together.
Add in remaining ingredients for the salad and toss in cooked shrimp.
Serve immediately.

Enjoy!

VEGAN OATMEAL TIRAMISU

INGREDIENTS

1/2 banana
1/2 cup oats
1/4 tsp baking powder
1 tbsp cashew butter
1 tbsp maple syrup
1/2 tsp cacao powder
1/2 tsp instant coffee
1/2 tsp vanilla
dash of salt
1/2 cup milk

COCONUT CREAMY TOPPING

1/4 cup coconut cream
1/2 tbsp maple syrup
1/2 tsp lemon juice
1/4 tsp vanilla

DIRECTIONS

To a blender, combine the banana, oats, baking powder, cashew butter, maple syrup, cacao, coffee, vanilla, salt, and milk.
Blend everything until you have a liquid consistency.
Add the tiramisu batter to an oven safe bowl and bake for 20 minutes at 175*C.
While the oats are baking, create the coconut creamy topping.
To a bowl, whisk together the coconut cream, maple syrup, lemon juice, and vanilla. Refrigerate.
When the oats are ready, give them plenty of time to cool off before adding the topping, or the coconut topping will melt.
Once the oats have cooled off, top the oats the coconut mascarpone and add more cacao powder on top.

Enjoy!

Strawberry Quinoa High Protein Breakfast Cereal

INGREDIENTS

For the strawberry milk

1/4 cup hemp seeds
3/4 cup water
1 cup strawberries(fresh or frozen)
1 tablespoon maple syrup

For the bowl

2 cups cooked quinoa any variety
4 strawberries
1/4 cup blueberries
2 tablespoons sliced almonds

DIRECTIONS

Add the 4 milk ingredients, hemp seeds, water, frozen strawberries and maple syrup into a high-powered blender. Blend on high until smooth and creamy (will be the consistency of milk). Set aside.
Place quinoa in a bowl, pour milk over and sprinkle on toppings, strawberries, blueberries and sliced almonds.
Enjoy immediately with a warm cup of tea or coffee.

Enjoy!

Superfood Fat Burning Nutrient Rich Balls

INGREDIENTS

1/2 cup raw cacao powder
1/4 cup raw cacao nibs or organic super dark chocolate, chopped
1/4 cup goji berries
2 Tbsp coconut oil
1 1/2 Tbsp raw honey
2 Tbsp Supergreen powder
1 Tbsp chia seeds
1 teaspoon vanilla extract
2 Tbsp almond butter or dry roasted almonds
1 Tbsp fresh orange juice
pinch of sea salt

DIRECTIONS

Place ingredients into a food processor or blender and pulse till smooth.
Remove dough and place in small bowl.
Roll dough into 10 energy balls and place on a tray in fridge to firm and cool.

Enjoy!

Cranberry Cherry Chicken Wrap

INGREDIENTS

Multigrain or coconut flat bread
100g chicken breast strips
1 Tbsp sundried tomatoes
2 Tbsp cranberry cherry pecan mix
1 Tbsp plain non-fat Greek yogurt or non-dairy yogurt
Lettuce blend and spinach
kosher salt and black pepper to taste
Vegan Ranch dressing

DIRECTIONS

Chop the chicken strips, and mix the sundried tomatoes, cherry cranberry pecan mix.
Add the Greek or non-dairy yogurt and mix.
Add and mix the salt and pepper and vegan ranch dressing.
Add the lettuce and the chicken mix on the multigrain or coconut flat bread and wrap.

Enjoy!

Blackberry Chicken Salad

INGREDIENTS

Salad

230g boneless, skinless, chicken breasts
6 cups spring mix lettuce
1 cup fresh blackberries
1 medium avocado, sliced
¼ cup red onion, sliced
¼ cup chopped walnuts

Dressing

½ cup fresh blackberries
2 teaspoons Dijon mustard
2 tablespoons balsamic vinegar
2 tablespoons extra virgin olive oil
2 tablespoons honey
1 teaspoon soy sauce
salt and pepper to taste

DIRECTIONS

Grill the chicken in a cast iron skillet over medium-high heat until fully cooked. Cover with foil and let rest while preparing the rest of the salad.
Add the spring mix lettuce to a large bowl. Add the blackberries, avocado, red onion, and walnuts on top of the lettuce. Set aside.
In a medium bowl, combine the dressing ingredients except for the salt and pepper. Use a fork to mash the blackberries to release the juices. Whisk to combine. Season with salt and pepper to taste.
Slice the cooked chicken and set over the salad. Drizzle with dressing. Serve immediately. Enjoy!

CINNAMON ROLL LOW-CARB PROTEIN BALLS

INGREDIENTS

3/4 cup peanut butter or cashew butter
1 ¼ cups almond flour
3 tablespoon powdered erythritol
1 teaspoon cinnamon
1 teaspoon vanilla extract
1/4 teaspoon salt

DIRECTIONS

In a big bowl mix together all ingredients together. Chill mixture in the fridge for 30 minutes. Roll into 12 bite-sized balls. Sprinkle with a little bit of additional cinnamon or shredded coconut, if desired.
Store in a container in the fridge.

Enjoy!

BANANA ALMOND SMOOTHIE

INGREDIENTS

1 1/2 frozen bananas
1/2 cup Greek yogurt
1/4 cup sweetened vanilla almond milk
2 tablespoons almond butter
Honey (optional)

DIRECTIONS

Blend all ingredients until velvety smooth. Taste and adjust for sweetness with a drizzle of honey if needed.

Enjoy!

CHICKEN AVOCADO BERRY SALAD

INGREDIENTS

For the chicken

2 thin chicken breasts
1/2 tbsp avocado oil
1/2 tsp turmeric
2 tsp garlic powder
2 tsp onion powder
1 tsp sea salt
1/2 tsp cumin
1 tsp paprika- optional
1/2 tsp pepper

For the salad

4–5 cups mixed greens
1–2 cucumbers, sliced
1 medium avocado, sliced
1–1.5 cups berries (sliced strawberries, blueberries, blackberries, and raspberries)

For the dressing

1/2 cup olive oil
1/4 cup lemon juice
1/4 cup fresh raspberries
1/2 tsp sea salt
1 tbsp honey

DIRECTIONS

For the chicken

Set the oven to 205 C. Combine the seasonings in a bowl and coat the chicken on both sides. Add the avocado oil and roast the chicken in a roasting pan for 15-20 minutes, according to the portion size.
Remove from the pan and allow to rest before slicing to serve over the salads.

For the salad and dressing

Using a high-speed blender, combine all of the salad dressing ingredients until smooth. Set aside and save any unused dressing in the fridge for up to 1-2 days.

Prepare the salads with 2 bowls (more if you’d prefer to scale down, or less if you’d rather a larger salad) and layer on the greens, then the chicken, sliced cucumber, avocado, and berries. Finish with the dressing and serve.

Enjoy!

ALMOND CACAO GREEN SMOOTHIE

INGREDIENTS

2 Cups Kale
1/2 Banana
1 Cup Almond Milk, Coconut Milk or Non-Dairy Milk
1/4 Cup Almonds
2 Tablespoons Cacao Nibs
1 Tablespoon Maple Syrup (optional)

DIRECTIONS

Combine all ingredients in a blender and blend until smooth.

Enjoy!

LEMON BLUEBERRY PROTEIN BARS

INGREDIENTS

1 cup oat flour
1/2 cup vanilla protein powder
1/4 tsp. salt
1/2 tsp. baking soda
3 packets single-serving lemonade
zest of 1 lemon or 1 tsp. lemon extract
4 egg whites
1/2 cup Xylitol for low-sugar option, coconut sugar or Stevia
1 cup unsweetened applesauce
1/2 cup unsweetened almond milk
1 pint fresh blueberries

DIRECTIONS

In a large bowl, whisk together oat flour, protein powder, salt, baking soda, and Crystal Light.
In another large bowl, whisk together lemon zest, egg whites, sugar, applesauce, and almond milk.
Add the wet ingredients to the dry ingredients, and stir until just combined.
Fold in the blueberries.
Pour batter into a greased 8-inch square pan.
Bake at 180C for 20-25 minutes, or until a toothpick inserted near the centre comes out clean.
Cool completely. Cut into bars.
Store in the refrigerator!

Enjoy!

Healthy Full of Nutrients Squash Kale Fruits Salad

INGREDIENTS

FOR THE SALAD:

One butternut squash peeled, seeded, and diced
1/2 tablespoon olive oil
salt and freshly ground pepper
1/2 cup quinoa
2 cups chopped kale leaves
Two small apples, pears, or figs sliced or dice

Toppings:

1/4 cup dried cranberries
1/4 cup pecans roughly chopped
1/3 cup reduced-fat crumbled feta cheese (optional)
2 tbsp nuts or seeds

For the apple cider vinaigrette:

3 tbsp extra virgin olive oil
2 tbsp apple cider vinaigrette
1 tbsp maple syrup or honey
1.5 tsp Dijon mustard
One garlic clove minced

DIRECTIONS

ROAST THE BUTTERNUT

Preheat the oven to 200°C.
On a baking sheet, toss together the butternut squash, olive oil, and a pinch of salt and pepper. Roast for 16 minutes, flipping halfway through cooking until the squash is tender.
Remove from the oven and let it cool completely.

COOK THE QUINOA

MAKE THE DRESSING

Mix all the ingredients together in a bowl until combined.

MASSAGE THE KALE

Place the kale in a large bowl and pour half of the vinaigrette on the top. Use a fork to gently massage the dressing into the kale for about 30 seconds until it starts to soften.

ASSEMBLE THE SALAD

Add the quinoa, roasted butternut, and apples into the bowl with the kale and toss to combine. Divide the salad between 3 plates, then top with the chopped pecans, toasted pumpkin seeds, dried cranberries, and crumbled feta cheese. Drizzle the remaining vinaigrette over the top, and serve.
If you would like more protein, add some tuna, chicken, eggs or tofu.

Enjoy!

SEEDED GLUTEN-FREE BREAD

FOR GOOD BRAIN HEALTH AND ANTI-INFLAMMATION

INGREDIENTS

1 cup sunflower seeds
1/2 cup flaxseed, (not ground)
1/2 cup hazelnuts or almonds
1/2 cup cranberries or raisins
1 ½ cup gluten-free rolled oats
2 tbsp. Chia seeds
4 tbsp. psyllium husk powders (dietary fiber)
Sprinkling of Himalayan salt
3 tbsp. coconut oil (melted)
1 ½ cups water

DIRECTIONS

Mix all the dry ingredients together in a bowl. Mix water and coconut oil in a jug and add these wet ingredients to the dry ones. Mix thoroughly until the dough becomes sticky. Transfer to an oiled loaf pan and press densely. Now the key thing is to let the dough sit so that all the ingredients have a chance to bind together, for a few hours.
Once rested, bake in pre-heated oven at 175 °C for an hour.
Remove from the oven and cool down completely before slicing. the flavours and texture improve if you let it rest overnight once baked.

Enjoy!

Blackberry Avocado Balsamic Chicken Salad

INGREDIENTS (2 Servings)

Grilled Chicken Breasts

2 medium chicken breasts boneless and skinless
1 tsp dried thyme
Sea salt and pepper

Salad

4 cups mixed salad greens
1/2 cup broccoli florets
1/2 cup cauliflower florets
1 avocado, peeled, pitted and thinly sliced
1/4 cup pecans or walnuts
1/2 cup fresh blackberries

Blackberry Balsamic Dressing

1/2 cup blackberries
1 tbsp balsamic vinegar
1 tbsp tamari or soy sauce or coconut aminos (for paleo)
1.5 tsp sweetener Monkfruit with erythritol (keto), honey (paleo) or Stevia
1 tbsp olive oil, extra virgin
1/4 teaspoon Dijon mustard
1/8 tsp sea salt, or Kosher salt

DIRECTIONS

Blackberry Balsamic Dressing

Add all ingredients to a high-speed blender and process until smooth.

Grilled Chicken Salad

Brush chicken breasts with olive oil, and sprinkle with dried thyme, salt and pepper. Sear on a greased grill (or in an oven-proof skillet) on each side for 2-3 minutes until lightly browned. Transfer to a 220°C. oven to finish cooking for 15-20 minutes. Remove from oven, tent with foil and let cool down for 10 minutes
While chicken is cooking, arrange salad greens, vegetables, pecans or walnuts and blackberries in bowls.
Top with sliced chicken breasts and drizzle generously with Blackberry Balsamic Dressing.

Enjoy!

Almond Banana Wrap Healthy Protein Carbs Snack

DIRECTIONS

1 Low carb wheat wrap or coconut wrap
1 tablespoon creamy almond butter
1 small banana sliced

INSTRUCTIONS

Lay the wrap out flat and spread almond butter over the top. Lay banana slices on the almond butter and then roll up the wrap.

Enjoy!

High-Protein Gluten-Free Pumpkin Bread

INGREDIENTS

3 tablespoons olive oil
egg room temperature
teaspoons vanilla extract
1/2 cup maple syrup
1 cup pumpkin puree
1.5 cups GF oat flour
scoops vanilla protein powder
1 tablespoon cinnamon
1 teaspoon ground ginger
1/2 teaspoon nutmeg
1 1/2 teaspoons baking powder
1 teaspoon baking soda

INSTRUCTIONS

Preheat your oven to 180C degrees. Prepare a greased 8×4 loaf pan.
In a bowl, mix together olive oil, egg, vanilla extract, maple syrup and pumpkin puree.
Stir in flour, spices, baking powder and baking soda.
Pour batter into a greased 8×4 loaf pan. Bake for 40-45 minutes or until a toothpick comes out clean when inserted into the centre of the bread.

Enjoy!

Superfood Salmon Salad With Fresh Blueberry Dressing

INGREDIENTS

Salad Ingredients:

1 salmon fillet 225g
1 bunch of kale, leaves chopped small
1 broccoli branch/segment, florets finely chopped
juice of 1 lime
salt and pepper (I used Himalayan pink salt–any old salt is fine)
1 small beet (red or golden or striped), thinly sliced
1 carrot, thinly sliced
1 ripe avocado, peeled + sliced
1-2 sprigs of basil, chopped
handful of blueberries

Blueberry Ginger Dressing Ingredients:

heaped 1/4 cup blueberries
1/2 inch piece of ginger, peeled + chopped
2 tbsp raw apple cider vinegar
1 tbsp maple syrup
big splash of water
salt + pepper
1/4 cup oil (grapeseed or extra virgin olive oil)

Omega Seed Sprinkle Ingredients:

handful sunflower seeds
handful pumpkin seeds
1-2 tbsp flax seeds
1-2 tbsp chia seeds
1-2 tbsp hemp seeds
handful of puffed quinoa (or puffed millet, brown rice etc)
pinch of ground coriander
pinch of salt

DIRECTIONS

Warm up the oven at 220C and add the salmon fillet on a baking pan with baking sheet. Add some lemon juice, salt and pepper. Cook for 15 mins.

In a large bowl, massage the kale and chopped broccoli with the lime juice, salt and pepper. Keep massaging until the leaves seem a bit more tender. Chop and prep all of the other salad ingredients and set aside.
Make the dressing: Combine all of the ingredients in a blender and blend on high until you have a creamy and unified mixture. Check for seasoning and sweetness, adjust and set aside.
In a medium sauté pan, combine all of the omega seed sprinkle ingredients over medium heat. Stir them around here and there until they smell toasty and the coriander is a bit more prominent. Remove from the heat and allow to cool slightly.
Arrange the massaged kale and broccoli on your serving plate. Top the greens with the salmon, the beets, carrots, avocado, chopped basil, and blueberries. Season the whole thing with salt and pepper again. Stir up the dressing and drizzle it all over the top and garnish the salad with the omega seed sprinkle.

Enjoy!

PROTEIN ENERGY BLUEBERRIES SMOOTHIE

INGREDIENTS (2 servings)

1 cup (150g) blueberries, frozen
1 medium bananas, ripe
4 tbsp rolled oats
2 tbsp almond butter
1 tsp flaxseeds
½ cup spinach
2 cups (480ml) almond milk, unsweetened
2 Medjool dates
2 scoops (50g) vanilla protein powder

DIRECTIONS

Place all the ingredients into a high-speed blender and blend until smooth. Serve straight away.

Enjoy!

HEALTHY BROCCOLI NUTS SALAD

INGREDIENTS

1 ½ pounds fresh broccoli, cut into bite-size pieces
1 cup fresh blueberries
1/4 cup finely chopped red onion
1/2 cup dried cranberries
1/4 cup sunflower seeds
1/4 cup almond or walnut nuts
1 large apple, chopped into bite-size pieces
1 tablespoon lemon juice

FOR THE HOMEMADE DRESSING

1 cup plain Greek yogurt, I use full fat, low fat will also work
1/4 cup honey
1 tablespoon lemon juice
2 teaspoons apple cider vinegar
1 tablespoon poppy seeds

DIRECTIONS

Place broccoli, blueberries, red onion, cranberries, and sunflower seeds in a large bowl. In a small bowl, toss apple with 1 tablespoon lemon juice. Add to the big bowl with the salad.
In a small bowl, whisk together all dressing ingredients. Pour dressing over the salad and toss gently to combine. Salad may be served immediately or refrigerated until serving. Once tossed with the dressing, it's best served within one day.

Enjoy!

PROTEIN COLLAGEN COFFEE FOR POST-RUN OR WORKOUT RECOVERY

INGREDIENTS

1 cup strong chilled coffee
2 scoops of Chocolate or French Vanilla Protein Powder
1 scoop Collagen Peptides Powder
Unsweetened almond milk to taste
1 tsp flaxseed
Cinnamon to taste

DIRECTIONS

Put all of the ingredients into a blender, blend for 30 seconds or until mostly smooth. The more ice, the thicker it gets.

Enjoy!

PALEO PUMPKIN FUDGE

INGREDIENTS

2 cups cashew butter
5 tablespoon maple syrup
1/2 cup pumpkin puree
1/2 cup coconut oil
1 tablespoon pumpkin pie spice (optional)
1/4 tablespoon cinnamon (optional)

DIRECTIONS

Line an 8 x 8 baking dish wish aluminium tin foil or baking paper and set aside.
In a microwave safe bowl, melt your cashew butter with coconut oil. Add your pure maple syrup then stir through your pumpkin puree until fully combined. Top with optional pumpkin pie spice or cinnamon.
Pour mixture into lined baking dish and refrigerate until firm.

Enjoy!

HEALTHY GUT CINNAMON COCONUT LATTE

INGREDIENTS

12 ounces strongly brewed coffee
2 tsp. coconut oil
1/2-1 tsp. ghee or (for a vegan or dairy-free coconut oil)
1/4-1/2 tsp. ground cinnamon
1/4 cup unsweetened coconut milk or almond milk
1/4 tsp vanilla extract
1 scoop collagen peptides

DIRECTIONS

Brew coffee in a coffee maker or French press.
Add all ingredients to the blender and blend on high for 15-30 seconds until creamy and frothy.
Pour into a coffee mug, add some additional cinnamon, if desired.

Enjoy!

HEALTHY GLUTEN-FREE DAIRY-FREE HOT CHOCOLATE

INGREDIENTS (2 servings)

2 1/2 cups unsweetened almond milk (or unsweetened soy milk, oat milk, any other unsweetened nut milk or unsweetened coconut milk)
2 1/2 tablespoons organic unsweetened cocoa powder (or raw cacao powder)
1 tablespoon raw honey or maple syrup (plus more to taste if needed)
1/4 teaspoon pure vanilla extract

DIRECTIONS

Warm the almond milk on the stove over medium heat until hot but not boiling. Simmer about 5 minutes. Add the rest of the ingredients and whisk to combine (1-2 minutes).
Heat another 1-2 minutes and serve immediately.
Optional- Add a small dash of cinnamon on top.

Enjoy!

HIGH-PROTEIN BLACKBERRY BALSAMIC GRILLED CHICKEN SALAD

INGREDIENTS (2 servings)

Grilled Chicken Breasts

2 medium chicken breasts boneless and skinless
1 teaspoon dried thyme
sea salt and pepper

Salad

4 cups mixed salad greens
1/2 cup broccoli florets
1/2 cup cauliflower florets
1 avocado, peeled, pitted and thinly sliced
1/4 cup pecans or almonds
1/2 cup fresh blackberries

Blackberry Balsamic Dressing

1/2 cup blackberries
1 tablespoon balsamic vinegar
1 tablespoon tamari or soy sauce or coconut aminos (for paleo)
1 1/2 teaspoon sweetener Monkfruit with erythritol (keto), honey (paleo)-Optional
1 tablespoon olive oil, extra virgin
1/4 teaspoon Dijon mustard
1/8 teaspoon sea salt, or Kosher salt

DIRECTIONS

Blackberry Balsamic Dressing

Add all ingredients to a high-speed blender and process until smooth.

Grilled Chicken Salad

Brush chicken breasts with olive oil, and sprinkle with dried thyme, salt and pepper. Sear on a greased grill (or in an oven-proof skillet) on each side for 2-3 minutes until lightly browned. Transfer to a 220°C oven to finish cooking for 15-20 minutes.

While chicken is cooking, arrange salad greens, vegetables, pecans and blackberries in bowls.
Top with sliced chicken breasts and drizzle generously with Blackberry Balsamic Dressing.

Enjoy!

HYDRATION AND ANTIOXIDANT SUPER FRUITS SALMON SALAD

INGREDIENTS (2 servings)

2 salmon fillets

1 kiwi, sliced into rounds

1 apricot or peach, thinly sliced

3/4 cup strawberries, washed, stemmed, and quartered

1/2 small watermelon, cut into small slices

1/2 cucumber, sliced into rounds

1/2 lemon, juiced

1 tbsp grapeseed or light-flavoured olive oil

1 tbsp honey

1 tsp poppy seeds

1/4 cup feta cheese (optional)

1 tbsp finely chopped fresh mint leaves (more for garnish)

DIRECTIONS

Heat oven to 185 C, add some lemon juice, rosemary, and turmeric on the salmon fillets and bake for 15 mins.
In a large bowl, place kiwi, apricots, strawberries, watermelon, and cucumbers.
In a small bowl, whisk together lemon juice, olive oil, honey, and poppy seeds. Pour over fruit and lightly toss to evenly coat.
Sprinkle feta and mint over salad and add the salmon just before serving.

Enjoy!

VEGAN FRUITS VEGETABLES AND NUTS BREAKFAST BREAD

INGREDIENTS

Dry Ingredients

2 cups gluten free flour
1 cup rolled oats (gluten free-optional)
1 tablespoon baking powder
1 tablespoon cinnamon
1 teaspoon ground cardamom
¼ teaspoon sea salt

Wet Ingredients

½ cup coconut oil, melted
½ cup pure maple syrup
½ cup non-dairy milk, almond or coconut milk
2 teaspoons pure vanilla extract

Mix in's

1 cup mixed fresh berries- raspberries, blueberries and blackberries
1 cup finely chopped spinach
1 cup finely grated carrots
1 medium sized apple, shredded
¼ cup raisins
¼ cup dried cranberries
¼ cup of a mix sunflower & pumpkin seeds, or any chopped nuts
¼ cup diced dried apricots

DIRECTIONS

Prepare a 12 x 22 cm loaf pan with parchment paper or non-stick cooking spray. Preheat oven to 190C.
Whisk together dry ingredients in a large mixing bowl. In a separate bowl, stir together wet ingredients then add to dry ingredients just until blended. Do not overmix.
Fold in balance of ingredients (the mix in's).
Place batter into loaf pan and bake for 45 minutes or until toothpick test comes out clean.
Let cool for 10 minutes then remove loaf to baking rack to cool completely.

Enjoy!

BERRY BANANA NUTS SEEDS SMOOTHIE

INGREDIENTS

1/2 cup unsweetened vanilla almond milk
1 cup spinach
1 cup frozen mixed berries
1 frozen banana
Toppings: Fresh berries banana slices, coconut flakes, almonds, chia seeds, granola

DIRECTIONS

Add the almond milk, spinach, berries, and banana to the blender. Blend until smooth.
Pour into a bowl and top with desired toppings. I like to use fresh berries, banana slices, coconut flakes, almonds, chia seeds, and granola or muesli.

Enjoy!

VEGAN CINNAMON APPLE BAKED OATMEAL

INGREDIENTS

2 1/2 cups (220g) old-fashioned oats
2 teaspoons ground cinnamon
1 teaspoon baking powder
1/2 teaspoon salt
2 1/4 cups (532ml) unsweetened almond milk
2 cups (280g) apple, grated and unpeeled
2 tablespoons maple syrup
1 1/2 teaspoons vanilla extract
1/2 cup (57g) walnuts, chopped
2 cups (228g) strawberries, sliced
1 cup (120g) raspberries
1 cup (120g) blackberries

DIRECTIONS

Preheat the oven to 190ºC. In a large bowl, stir together oats, cinnamon, baking powder and salt. Stir in almond milk, grated apple, syrup and vanilla. Pour mixture into an 11-by-7-inch glass baking dish coated with cooking spray. Sprinkle evenly with walnuts.
Bake until set, about 35 minutes. Let stand 5–10 minutes before cutting into six pieces.
Combine strawberries, raspberries and blackberries in a bowl. Serve berry mixture over oatmeal.

Enjoy!

PUMPKIN CHICKEN SALAD

INGREDIENTS

1 cup cauliflower cut into florets
1.25 cup pumpkin cut into cubes
1/2 tablespoon extra-virgin olive oil
salt & pepper to taste
150 g chicken breast sliced
1/2 cup red cabbage thinly sliced
1 cup mixed salad

Ingredients For Dressing

1 teaspoon wholegrain mustard
1/2 tablespoon extra-virgin olive oil
1/2 lemon juiced
salt & pepper to taste

DIRECTIONS

Preheat the oven to 180 degrees Celsius.
Line a tray with baking paper and add the cauliflower and pumpkin. Drizzle over the olive oil and season with salt and pepper before placing in the preheated oven to cook for 15 minutes.
After this time, add the chicken to the tray and return to the oven for 10-15 minutes, until the chicken is cooked through.
In the meantime, add the red cabbage and mixed salad to a bowl.
Prepare the dressing by combining the mustard, lemon juice, olive oil, salt and pepper.
Once the veggies and chicken are cooked, add them to the bowl with the salad.
Drizzle over the dressing to serve.

Enjoy!

NO BAKE SUPER HEALTHY ENERGY PROTEIN BARS

INGREDIENTS

2 ½ cups gluten-free whole oats
5 scoops chocolate or vanilla protein powder
1/2 cup raisins
1/2 cup dark chocolate chips
2 tsp raw cocoa powder
1/2 cup natural peanut or almond butter
½ cup unsweetened almond milk
optional 1/4 cup raw honey or maple syrup

DIRECTIONS

Line a 23×33cm pan with parchment paper.
Mix all ingredients together. (add additional unsweetened almond milk if you want your bars to be more moist)
Press into glass pan and refrigerate to prepare and set up nicely.

Enjoy!

HEALTHY CHRISTMAS FRUIT CAKE

INGREDIENTS

Cake:

3 cups (500g) mixed dried fruits (e.g., raisins, cranberries, apricots, dates, prunes), chopped
1 cup (125g) almond meal
1/2 cup (75g) coconut flour
1/2 tsp. baking soda
1/2 tsp. salt
1 tsp. ground cloves
1 tsp. ground ginger
1/2 tsp. ground nutmeg
2 tsp. ground cinnamon
1 orange, zest & juice
3/4 cup (75g) walnuts , chopped
4 eggs
4 tbsp. coconut oil, melted
1 tbsp. vanilla extract
4 tbsp orange juice

Glaze:

2 tbsp. honey
2 tbsp. orange juice

DIRECTIONS

Place the dried fruit into a large bowl and cover with boiling water. Soak for 10-15 minutes to soften the fruit, then place the fruit into a sieve to drain and allow to cool to room temperature.
Preheat the oven to 150°C. Line a 8” (20cm) cake tin with baking paper.
In a large mixing bowl, combine the almond meal, coconut flour, baking soda, salt, and spices. Add the orange zest and walnuts.
In a separate bowl, whisk together the eggs, melted coconut oil, vanilla extract, orange juice.
Fold the wet ingredients into the dry stirring gently to form a very thick cake batter. Now add the drained fruit into the cake batter and stir with a spoon until well combined.
Transfer the cake batter into the earlier prepared tin and gently press down with your fingers.
Place the tin into the hot oven and bake the cake for 60-70 minutes, until the top is well browned and a skewer inserted into the center of the cake comes out clean.
To glaze the cake, heat up the honey so it’s really runny, mix with the orange juice and then brush over the top of the cake while it is still hot.

Allow the cake to cool in the tin for 30 minutes.
Store the cake in an airtight container in the refrigerator for up to 1 week.

Enjoy!

COFFEE COCOA DATE BALLS

INGREDIENTS

1 cup dried dates
1 cup hot coffee
1 cup slivered almonds
3 Tbsp. whole espresso beans
1 Tbsp. unsweetened cocoa powder
1/4 tsp. salt
1/3 cup unsweetened shredded coconut

DIRECTIONS

Soak the dates in the coffee for 10 minutes.
In the bowl of a food processor, add the almonds and espresso beans. Process until the almonds form crumbs and the espresso beans are broken into small bits, about 30 seconds. Transfer to a bowl and set aside.
Strain the dates and transfer them to the empty food processor bowl (discard the hot coffee). Process until a thick paste forms, about 1 minute, stopping to scrape down the sides of the bowl as needed. Add the almond-espresso bean mixture, cocoa powder, and salt. Process for 30 seconds, or until the mixture forms a ball, stopping to scrape down the sides of the bowl as needed.
Roll the date mixture into 18 balls, about 1 tablespoon each. Roll the balls in the coconut. Store the date balls in an airtight container in the refrigerator for up to 2 weeks.

Enjoy!

ROASTED SWEET POTATOE KALE PISTACHIOS SALAD

INGREDIENTS

For The Dressing:

¼ cup tahini
2 tablespoons freshly squeezed lemon juice
1 teaspoon pure maple syrup
1/2 teaspoon Dijon mustard
1/2 teaspoon salt, plus for more to taste
Lots of freshly ground black pepper
2-3 tablespoons warm water, to thin the dressing

For The Salad:

1 tablespoon olive oil
1 medium to large sweet potato, cut into ½ inch cubes (or 2 cups cubed sweet potato)
4-6 cups kale
1/3 cup dried cranberries
1 avocado, sliced or diced
1/2 cup roasted chickpeas

For The Sweet And Spicy Pistachios:

½ cup shelled roasted pistachios
1 tablespoon pure maple syrup
¼ teaspoon cayenne pepper
Sprinkle of sea salt

DIRECTIONS

Preheat your oven to 185 degrees C. Line a large baking sheet with parchment paper. Add cubed sweet potatoes onto the pan and drizzle with olive oil. Bake for 25-30 minutes or until tender, flipping halfway through.
In a medium bowl, whisk together the ingredients for the dressing: tahini, fresh lemon juice, pure maple syrup, Dijon mustard, salt, pepper and water. Start with 2 tablespoons of water, but you may need 3 total tablespoons to achieve a creamy dressing that is easily pourable. Set dressing aside.
Add the finely chopped kale to a large bowl and pour the dressing over. Use a tongs to coat the kale with the dressing. Allow the dressing to sit with the kale for 15 minutes or longer to help the kale marinate with the dressing. Add in your roasted sweet potato cubes, cranberries, avocado and roasted chickpeas. Give the salad a gentle toss to combine.
Finally make the sweet and spicy pistachios. Place pistachios in a skillet over medium heat. Toast nuts for 4-6 minutes, stirring frequently until they turn just slightly golden then turn off heat and immediately add in maple syrup, cayenne pepper and sea salt. Stir for 15 more seconds to coat pistachios, then transfer to a piece of parchment paper to cool for a few minutes. Slightly chop once they’re a little cool and place them on the salad. You can add some chicken or fish for some good protein nutrients. Serves 3-4. For good Protein you can add some salmon, chicken, or tuna.

Enjoy!

Roasted Brussels Sprouts and Cinnamon Butternut Squash with Pecans and Cranberries And Chicken

INGREDIENTS (3 servings)

1 Butternut Squash cubed (3 cups)
2 Chicken Breast
3 cups Brussels Sprouts trimmed and halved
1/2 cup Cranberries fresh
1/3 cup Pecans chopped
3 tablespoons cup Maple Syrup pure
1 tablespoons Olive Oil
1 teaspoon Thyme
Salt
1/3 teaspoon Black Pepper

DIRECTIONS

Preheat oven to 200 C degrees.
Bake the chicken breast in the oven for 20 mins and slice after baked.
Peel and cut the butternut squash into ½ inch cubes.
Trim and halve the Brussels sprouts.
Toss the butternut squash, Brussels sprouts, olive oil, and 2 tablespoons of the maple syrup together in a large mixing bowl.
Stir in the thyme, salt & pepper.
Place the vegetables on baking sheets and roast for 20-30 minutes on the middle rack until tender.
Place cranberries and pecans on a lightly greased baking sheet and roast for 5-6 minutes or until the nuts begin to brown and the first cranberry pops open.
Combine all the ingredients together in a serving dish and drizzle with the remaining maple syrup
Add chicken on top of all the ingredients.

Enjoy!

HEALTHY GRANOLA FULL OF NUTRIENTS

INGREDIENTS

4 cups old-fashioned rolled oats (use gluten-free oats for gluten-free granola)
1 ½ cup raw nuts and/or seeds
1/2 teaspoon sea salt
1/2 teaspoon ground cinnamon
1/2 cup melted coconut oil or olive oil
1/2 cup maple syrup or honey
1 teaspoon vanilla extract
2/3 cup dried fruit (dried cranberries, cherries, raisins or mixed dried fruits)
Totally optional additional mix-ins: 1/4 cup raw cacao nibs or coconut flakes

DIRECTIONS

Preheat oven to 185 C degrees and line a large baking sheet with parchment paper.
In a large mixing bowl, combine the oats, nuts and/or seeds, salt and cinnamon. Stir to blend.
Pour in the oil, maple syrup and/or honey and vanilla. Mix well, until every oat and nut is lightly coated. Pour the granola onto your prepared pan and use a large spoon to spread it in an even layer.
Bake until lightly golden, about 21 to 24 minutes, stirring halfway (for extra-clumpy granola, press the stirred granola down with your spatula to create a more even layer). The granola will further crisp up as it cools.
Let the granola cool completely, undisturbed (at least 45 minutes). Top with the dried fruit (and optional raw cacao nibs or coconut flakes, if using). Break the granola into pieces, stir it around with a spoon.
Store the granola in an airtight container at room temperature for 1 to 2 weeks, or in a sealed freezer bag in the freezer for up to 3 months. The dried fruit can freeze solid, so let it warm to room temperature for 5 to 10 minutes before serving.

Enjoy!

CHRISTMAS FRUITS AND VEGETABLES TURKEY SALAD

INGREDIENTS (2 servings)

2 Turkey breasts
1 Onion, chopped
1/2 cup Cucumber, cut lengthwise
1 Orange, chopped
1 Carrot, sliced
1 Red bell pepper, chopped
1/2 cup Raspberry
3/4 cup Pomegranate arils
1 Apple, sliced
1 Banana, sliced
1/2 cup Green grapes
1/2 cup Cooked green peas

DRESSING

2 tbsp Lemon juice
1 tsp White vinegar
1/2 tsp Black pepper
1 tbsp Dried parsley
1 tbsp Virgin olive oil
salt, as per taste
2 tbsp Honey
8-10 Almonds

DIRECTIONS

Preheat oven to 240 C degrees. Place turkey breast on a roasting pan, add some salt pepper and 1/2 tbsp of olive oil. Cook for 25 mins or until it is well cooked.
Take a large bowl. Combine, red bell pepper, carrot, green peas, raspberries, banana, cucumber, apple, green grapes, and onion.
In a bowl combine lemon juice, white vinegar, dried parsley, black pepper, honey, olive oil, and salt. Whisk well until combined.
Pour dressing over salad and toss well. Top with almonds and serve.

Enjoy!

BERRIES BANANA ALMONDS PROTEIN SMOOTHIE

INGREDIENTS

1 cup milk of your choice (almond, coconut or oat milk)
2 scoops of Vital Performance Vanilla BCAA’s Whey Protein Powder
½ cup blackberries
1 cup strawberries
1 cup blueberries
1 banana
2 scoops almonds
1 teaspoon chia seeds

DIRECTIONS

Put all ingredients in a blender.
Mix until smooth. Scrape the insides of the blender with a spatula if the whey protein sticks to the blender. Continue blending until smooth.
Pour into a glass and garnish with chia seeds, almonds and your favourite toppings (berries, coconut flakes, banana, chocolate, etc) Enjoy!

HEALTHY OATMEAL DATE BANANA ENERGY BARS

INGREDIENTS

2 bananas ripe
340g pitted dates
1 tsp vanilla
2 tbsp ground flax
2 cups rolled oats
1/2 tsp cinnamon
1/4 cup peanut butter or almond butter
1/4 cup chocolate chips or raw cacao nibs (optional)
1/4 tsp sea salt

DIRECTIONS

Combine 2 bananas, 340g dates, and 1 tsp vanilla in a food processor. Process until smooth.
Heat oven to 180 C.
In a large bowl combine all ingredients and mix well with a large fork or spoon.
Smooth the mixture into a greased glass baking dish. Bake at 180 C degrees for 20 minutes.

Enjoy!

HOMEMADE TROPICAL GRANOLA

INGREDIENTS

2 1/2 cups (248g) rolled oats
1/2 cup (68 g) chopped raw almonds
1/2 cup (66g) raw sunflower seeds
1/4 cup (28g) pumpkin seeds
3 1/2 tablespoons (28g) whole sesame seeds
3 1/2 tablespoons (28g) ground flaxseeds
1 teaspoon cinnamon
1/3 cup 100% apple juice
2 tablespoons melted coconut oil
2 tablespoons maple syrup
1 teaspoon vanilla extract
1/2 cup (20g) freeze-dried mango pieces, smashed into a coarse powder
1 cup (40g) unsweetened coconut chips

DIRECTIONS

Preheat oven to 165°C and line a large baking sheet with parchment paper. Combine the oats, nuts, seeds and cinnamon in a large bowl.
In a large measuring cup, combine the juice concentrate, coconut oil, maple syrup and vanilla and whisk until incorporated. Pour over the oat mixture and stir until thoroughly coated. Spread in an even layer on the prepared pan and bake, stirring once, until golden brown, 20 minutes. Remove from the oven, add the mango and coconut, and stir to combine.
Cool completely. Store in an airtight container at room temperature for up to 2-4 weeks.

Enjoy!

NO-BAKE APRICOT ALMOND COCONUT ENERGY BARS

INGREDIENTS

1 ½ cups raw almond
1 cup dried apricots
½ cup unsweetened coconut shreds
2 Tbsp. almond butter
1 Tbsp. chia seeds
½ tsp. pure vanilla extract
½ tsp. cinnamon
¼ tsp. nutmeg
pinch of sea salt
1–2 Tbsp. water (if needed – add 1 tbsp. at a time)
For a citrus twist, add ½ tsp. orange zest and juice from ½ an orange

DIRECTIONS

Line a 9 x 5 inch loaf pan with parchment paper or plastic wrap. Combine all of the ingredients in a food processor except for the water. Process on low speed for several minutes stopping to scrape the sides of the bowl as needed.
Ingredients will start to come together after a few minutes. If you feel the dough is too dry add 1 Tbsp. of water at a time and continue to process until ingredients start to stick together.
Transfer the dough to the loaf pan and press down firmly into the bottom of the pan. Top with coconut shreds (pressing them lightly into the surface) then place the bars in the fridge for 30 minutes or freezer for 10 minutes.
After chilled, remove bars from pan. Cut into 8 bars or squares.
Store bars in refrigerator.

Enjoy!

SUPER GREENS PROTEIN SMOOTHIE

INGREDIENTS

SMOOTHIE

1/4 ripe avocado
1 medium ripe bananas (previously sliced and frozen)
1/2 cup fresh or frozen mixed berries (strawberries, raspberries, blueberries or blackberries)
1 large handful spinach
1/2 cup unsweetened non-dairy milk
1/2 Tbsp flaxseed meal
1 scoop vanilla protein powder
1 scoop super green powder

TOPPINGS

Unsalted pumpkin seeds or sunflower seeds
Raw or roasted nuts (almonds or walnuts)
Shredded unsweetened coconut
Fresh berries

DIRECTIONS

Add all smoothie ingredients to a blender and blend until creamy and smooth. Add more almond milk (or water) to thin.
Drop into a bowl and top with desired toppings.

Enjoy!

ALMOND COLLAGEN COFFEE

INGREDIENTS (2 servings)

3 cups hot, strongly brewed coffee
1/4 cup unsweetened almond milk
2 tbsp unsalted almond butter
1 tbsp honey
1/2 tsp ground cinnamon
1/2 tsp pure vanilla extract
1/8 tsp pure almond extract
Pinch of sea salt
2 scoops Collagen Peptides

DIRECTIONS

Pour hot brewed coffee into a high-speed blender. Add almond milk, almond butter, honey, cinnamon, vanilla extract, almond extract, sea salt and collagen.
Cover and blend on medium-high speed until well-combined and frothy.
Divide between two cups and enjoy while warm.

Enjoy!

CHICKEN SWEET POTATOES APPLE CRANBERRIES SALAD

INGREDIENTS (2 servings)

2 cups diced sweet potatoes
1/2 tablespoon olive oil
6 cups mixed greens (180 grams)
1 1/2 cups shredded chicken
1 cup diced apple (100 grams)
2 tablespoons dried cranberries
2 tablespoons roasted pumpkin seeds/pepitas
1/3 cup goat cheese
1/4 cup orange vinaigrette
salt and pepper, to taste

DIRECTIONS

Roast your potatoes. Preheat the oven to 200 C and line a baking sheet with parchment paper. Add diced potatoes, oil, and some salt and pepper to the sheet. Mix well to combine. Roast for 25-35 minutes until browned and fork tender.
While the potatoes roast, make your dressing. Mix all ingredients into a jar. Adjust according to taste.
Prep your salad ingredients. Chop your greens and dice your apples.
Assemble the salad. Once the potatoes are done, let them cool for a couple of minutes. In a large salad bowl or mixing bowl, add greens, chicken, roasted potatoes, diced apples, goat cheese, pumpkin seeds, cranberries, and a pinch of salt and pepper. Pour over the dressing and toss well to combine.

ORANGE VINAIGRETTE

INGREDIENTS

1/3 cup orange juice
2 tablespoons olive oil
2 tablespoons apple cider vinegar
1 teaspoon orange zest
1/8 teaspoon cinnamon
1/8 teaspoon ground ginger
1/4 teaspoon salt
1/8 teaspoon pepper

DIRECTIONS

Make the dressing. Add all of your ingredients to a small to medium bowl and whisk well to combine.

Enjoy!

NEW YEAR DETOX SALAD

INGREDIENTS

1 cup quinoa
2 cups loosely packed fresh baby spinach
1 small chopped purple cabbage shredded
1 cup cherry tomatoes halved
1 broccoli cut into florets
2 large sweet potatoes cut into small cubes
3 Tbsp. extra-virgin oil
2 Tbsp. fresh lemon juice
1 Tbsp. white balsamic vinegar
2 Tbsp. raw cashews
2 Tbsp. raw whole almonds
Sea salt and freshly ground black pepper to taste

DIRECTIONS

Cook quinoa according to package directions.
Meanwhile, steam broccoli and sweet potatoes in a steamer basket over medium heat for 10 minutes or until tender.
In a large bowl, toss spinach, cabbage, cooked quinoa, broccoli and sweet potatoes.
In a small bowl, whisk oil, lemon juice and vinegar, add over salad. Add cashews and almonds, toss to combine and serve.

Enjoy!

GLUTEN-FREE HIGH-PROTEIN CINNAMON BREAKFAST CAKE

INGREDIENTS (1 serving)

1/4 Cup oats
1 Egg white
1 Scoop vanilla protein powder
2 Teaspoon Stevia
1/2 Tablespoon cinnamon
1/3 Cup water

DIRECTIONS

Preheat the oven to 165 C
Blend the oats, egg white, and water in blender until the consistency is smooth.
Pour the mixture into a bowl. Whisk it together with the protein powder and 1 tsp. Stevia. The mixture should be like thick pancake batter.
Pour half of the batter into a small non-stick pan and sprinkle with two-thirds of the cinnamon plus 1 tsp. Stevia. Pour the remaining batter and sprinkle with the rest of the cinnamon.
Pull a knife through the batter a few times to slightly mix in the cinnamon and Stevia.
Bake for 25 minutes and let it rest for a few minutes before serving.

Enjoy!

CHICKPEA TUNA SALAD

INGREDIENTS (4 servings)

425 grams. Chickpeas- rinsed and strained
340 grams. Tuna chunk- drained of liquid
1 cup Cucumber- chopped
1/4 cup Red onion- sliced
1/2 cup Bell pepper red or yellow- chopped
1 cup Cherry tomatoes- chopped
1/2 cup Feta cheese- crumbled
Salad greens, arugula, spinach, kale- to serve

For the dressing:

1/3 cup olive oil
2 Tablespoons Balsamic vinegar
3 Tablespoons lemon- freshly squeezed
1 teaspoon honey
Kosher salt and freshly ground black pepper- to taste

DIRECTIONS

Combine the dressing ingredients in a mason jar. Shake to mix well.
Mix all the salad ingredients together in a mixing bowl. Pour dressing over the top and combine.
Serve over salad greens, if desired.

In addition to cucumbers, tomatoes, bell peppers, and red onions, you could add zucchini, carrots, celery, avocado, sweet potatoes etc.

Enjoy!

PALEO GLUTEN-FREE CHOCOLATE AVOCADO MUFFINS

INGREDIENTS

1 large avocado pitted, peeled
1/2 cup medjool dates pitted
1 medium apple cored and diced
1/4 cup honey
1/2 cup almond flour
1/2 cup cacao powder
3 large eggs
2 tablespoons coconut oil
1 1/2 teaspoon vanilla extract
1/2 teaspoon Himalayan pink salt
1/2 teaspoon baking soda
1/2 cup chocolate chips or raw cacao nibs optional

DIRECTIONS

Preheat oven to 180C. Generously grease a standard muffin pan with coconut or olive oil.
In a food processor combine all ingredients (except baking soda and chocolate chips) until smooth. Add baking soda and pulse until combined.
Use a large ice-cream scoop and fill the muffin pan about 3/4 the way up almost to the top. Sprinkle the tops with chocolate chips (optional) and bake on 180C for 30-35 minutes until cooked. Makes 9-10 muffins.

Enjoy!

NUTS SEEDS CRANBERRIES GLUTEN-FREE GRANOLA BARS

INGREDIENTS

2 cups nuts (almonds, cashews, pecans, walnuts, etc)
1/2 cup dried coconut
1/4 cup dried cranberries
1/4 cup pumpkin seeds
1 tbs chia seeds
1/4 tsp sea salt
1/4 cup maple syrup
1 tsp vanilla extract

DIRECTIONS

Preheat your oven to 180 C and line an 8×8-inch baking pan with parchment paper.
Add all of the nuts, seeds, dried fruit and salt to a mixing bowl and give it a stir.
In a separate small bowl, stir together the vanilla extract and maple syrup. Pour this on top of the nuts and stir everything together, until it's well coated.
Pour the mixture into the baking pan and use the back of a large spoon or spatula to flatten it into one layer.
Bake for 25-30 minutes, then cool for one hour in the pan.
Once the granola bars are fully cooled, slice them into bars, slice then entire portion in half, then divide each half into six bars, for 12 total granola bars.

Enjoy!

HEALTHY GUT GREEN SMOOTHIE

INGREDIENTS (2 servings)

1 cup coconut milk or almond milk
1 cup kale
1 cup spinach
1/4 avocado
1 frozen bananas, cut into chunks
1 teaspoon freshly grated ginger
½ tablespoon chia or flax seeds
1/2 tablespoon hemp hearts
1/2 tablespoon raw honey or manuka honey
1 scoop Multi Collagen Peptides or Collagen Peptides

DIRECTIONS

Place all ingredients in a blender and blend on high until smooth (about 2–3 minutes).
If too thick for your taste, add a half-cup of water and re-blend. Repeat if necessary.
Optionally, serve over ice.

Enjoy!

MEDJOOL DATES RAW ENERGY BARS

INGREDIENTS

2 cups Natural Medjool Dates, pitted and chopped (about 20 dates)
2 cups raw cashew nuts
3/4 cup unsweetened cocoa powder
1/2 cup natural almonds
Pinch sea salt
1/2 cup unsweetened shredded coconut
2 tbsp. vanilla extract
3 tbsp. cold water

DIRECTIONS

Place dates, cashews, cocoa powder, almonds and sea salt in a food processor. Pulse until coarsely chopped.
Add coconut and extract- pulse again adding water a little at a time until mixture makes a moist but not sticky dough.
Press firmly into a 9-inch square baking dish. Chill for 1 hour before serving.

Enjoy!

Easy, nutritious and delicious

Energy Boosting Coffee Smoothie

Super Smoothie - 6 Easy Steps

No Bake Energy Bites

Superfood

Rainbow Salad

Salmon Salad Bowl

Vanilla Matcha Oatmeal

Energy Beet Juice

INGREDIENTS (2 servings)

Sweet Potatoes and Roasted Chickpeas Salad 1

TURMERIC GINGER HEALTHY SHOT

Heading 1

Quinoa Kale Roasted Vegetables Salad QNGREDIENTS (2 servings) For the Salad

Super Smoothie -
6 Easy Steps

No Bake
Energy Bites

Quinoa Kale Roasted Vegetables Salad
QNGREDIENTS (2 servings)

For the Salad