3 tbsp unrefined coconut oil
1 onion finely chopped
2 carrots finely chopped
1 celery stick finely chopped
2 small leeks finely chopped
2 garlic clothes crushes
2 bay leaves
1 sprig fresh rosemary
1 red bell pepper chopped
1 cup mushrooms sliced
2 cups mixed green vegetables (zuchini, green beans or snow peas)
1 cup crushed tomatoes
5 cups low sodium vegetable stock
fresh parsley to serve
1. Heat a few tablespoons of coconut oil in a large pot and add the onion, carrot, celery and leeks along with the garlic and herbs and cook until fragrant and starting to caramelize.
2. Add the peppers, butternut squash and mushrooms and cook for 5-10 minutes or until the vegetable start to soften and caramelize.
3. Add the green vegetables and stir to combine before adding the crushed tomatoes and stock. Season to taste then bring to a simmer.
4. Cover with a lid and allow to simmer for 15 minutes.
5. Remove the lid, check seasoning and simmer for another 5 minutes.
Serve topped with fresh parsley
Feeds 4 people Prep time: 25 minutes
250ml hulled whole buckwheat
100g dried fruit (preservative free)
1 pinch sea salt
1/2 tsp cinnamon
1 tsp cardamom seeds
- Rinse buckwheat in a colander with hot water & soak for 10 minutes.
- Place all the ingredients in a saucepan. Bring to boil, then lower the heat and simmer for approx 20 minutes – stir occasionally
- Cook until the water is all absorbed
- Serve with fresh fruit, drizzle of honey and non-dairy milk of choice
Ingredients (Serves 6)
2 tablespoons olive oil
500g skinless chicken breast fillets (thinly sliced)
1 medium onion (thinly sliced)
3 cloves of garlic (crushed)
1 teaspoon cinnamon
1 teaspoon paprika
2 teaspoon cumin seeds
2 teaspoons coriander
2 tablespoon tomato paste
410g can of chickpeas (drained and rinsed)
410g can of diced tomatoes
1/4 cup currants
1 bunch english spinach (chopped coarsely)
1/3 cup fresh mint (chopped coarsely)
- Heat 1 tablespoon oil in large non-stick saucepan; cook chicken in batches until browned and cooked through. Set aside.
- Heat remaining oil in same saucepan; cook onion and garlic until onion softens. Add spices; cook, stirring 1 minute or until fragrant.
- Add tomato paste, chick peas, tomatoes and currants; bring to a boil. Reduce heat; simmer, covered, stirring occasionally 15 minutes.
- Add spinach, mint and chicken; stir until heated through. Serve with basmati rice or couscous.
250g Kale (stems removed)
Pinch sea salt
1 tsp ground black pepper
1 lemon (juiced)
3 tbs cold-pressed olive oil
2 handfuls of baby spinach leaves
1 parsley bunch, chopped
1 mint bunch, chopped
125g fresh blueberries
1 handfuls pumpkin seeds
2 handfuls of tamari almonds, chopped
4 tbs cold-pressed olive oil
1 tsp fresh turmeric, grated OR 1/2 tsp ground turmeric
1 tsp fresh ginger, grated
1/2 lemon, juiced
1 tsp raw honey
Pinch sea salt & black pepper
- Wash kale and shred with large kitchen knife and place in a large mixing bowl
- Add salt, pepper, lemon juice & olive oil to the kale.
- Massage the leaves for 1-2 minutes or until it has slightly collapsed and softened.
- Add the spinach, parsley & mint to the bowl. Then add the pineapple, blueberries, pumpkin seeds and almonds.
- Combine the Turmeric dressing ingredients in a separate bowl. Once everything is mixed together then combine with the rest of the salad.
Leftovers can be kept in an airtight container up to two days in the fridge.
1 tbsp coconut oil (to grease the pan)
3/4 cup coconut milk
pinch of sea salt
2 very ripe bananas
1/4 cup coconut flour
2 tsp baking powder
1 1/4 tsp cinnamon powder
1/4 tsp nutmeg
1 tsp allspice
1 cup finely chopped dates
1 cup roughly chopped walnuts
- Preheat oven to 180 degrees
- Grease your muffin tray with the coconut oil (alternatively, you can use cupcake tins)
- In a food processor or blender mix together the eggs, milk and salt.
- Mash the bananas in a separate bowl with a fork, add to the egg mixture & mix well.
- In the same bowl, sift the coconut flour, baking powder and spices and mix until everything is combined.
- Fold in the dates and walnuts
- Fill the muffin tray with the mixture until it is half full
- Bake for 35 minutes, or until the muffins are golden brown
- Remove from oven and set aside to cool for 10 minutes
Roasted Carrot & Dill Hummus Dip
1 1/2 pre-roasted carrots peeled and chopped
1 teaspoon sesame oil
1 small garlic clove
3 tablespoons freshly chopped dill
1 can chickpeas (washed and drained)
1/4 cup tahini
2 tablespoons lemon juice
4 tablespoons water (to help with the consistency)
Pink Himalayan sea salt (add to taste)
- Add garlic and fresh dill into a food processor and process until minced
- Continue to add all the ingredients besides the carrots and mix until everything is well combined.
- Then add the carrots and process until smooth. Taste and adjust ingredients as desired.
- Serve the hummus with a sprinkle of ground cumin, coriander, fresh dill and a drizzle of olive oil. Keep leftover hummus in an airtight container for up to 5 days.
Cranberry & Thyme Cheese Ball
1 cup cashews (soaked overnight)
2 tablespoons lemon juice
2 tablespoons nutritional yeast
2 tablespoons coconut oil
2 teaspoons white miso paste
1 clove garlic
1/4 teaspoon pink Himalayan sea salt
1 tablespoon fresh thyme leaves
1/2 cup dried cranberries
- Add all the ingredients besides the cranberries into a food processor and blend to combine
- Line a small bowl with cling wrap and scoop the entire mixture into the bowl. Gather up the side of the plastic and twist at the top to keep it sealed in. Allow to sit in the fridge for a couple of hours to firm up.
- Remove the now firm cheese ball from the plastic and press the cranberries into the sides. Garnish with thyme sprigs and served with crackers of choice.