Easy, nutritious and delicious


Energy Boosting Coffee Smoothie


  • 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


1. Add all ingredients to blender! 



Super Smoothie -
6 Easy Steps


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.



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).



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.



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.





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.




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.



No Bake
Energy Bites


  • 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


  • Mix all the ingredients

  • Shape into round bites using parchment paper

  • Place into a container, refrigerate or store into the freezer.




Rainbow Salad


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)


  • 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.


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Salmon Salad Bowl


  • 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)


  • 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.


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Vanilla Matcha Oatmeal


  • 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


  • 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.



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



  1. Chop up all of your produce. Juice all ingredients in your blender or juicer. Juice is best when drinking immediately.

  2. 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.


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Cashew Almond Energy Balls



  • 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




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


  1. 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.


  1. 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.


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


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




  1. 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.

  2. 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.

  3. When the chickpeas are crunchy, remove the pan and cool on a rack. When cool, transfer to a bowl.

  4. In a cup, whisk the remaining olive oil, balsamic vinegar, leftover tsp. of rosemary, garlic and salt.

  5. 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.

  6. 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.

  7. 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.





  • 200g turmeric root

  • 4 lemons zest removed

  • 170g ginger root roughly chopped

  • 1 apple quartered

  • Black pepper


  1. 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.

  2. Prepare a mesh strainer. Pour the turmeric mix in the mesh strainer, allowing it to strain through and filter out any unwanted pulp

  3. Pour the filtered mix into your choice of bottles or jars, or even put it in ice trays to enjoy later.

  4. When you do serve to enjoy, add a punch of black pepper. Drink in one go as a shot, follow with water.



- 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.






  • 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  




  1. 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.

  2. 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.

  3. Pour wet ingredients into dry ingredients and mix until smooth.

  4. 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.


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  • 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



  • 1 tbsp coconut oil

  • 1 lemon, juiced

  • salt and pepper, to taste

  • 2 tbsp coconut nectar or maple syrup

  • 1 tsp balsamic vinegar



  1. In a bowl, mix salad dressing ingredients with a fork.

  2. In a large bowl, prepare vegetables. Start by destemming and washing kale. Let dry.

  3. Mix in the rest of the ingredients.

  4. Top with dressing and mix together. For extra protein, add some fish, grilled chicken, or tofu.





  • 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 




  1. 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. 


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


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


  1. 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.






  • 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





  1. Combine all ingredients in a blender until smooth, adding more milk as necessary to reach a consistency to your liking.

  2. Optionally top with a sprinkle of dark chocolate, coffee beans, raw cacao nibs or powder and serve immediately.







  • 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




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.





  • 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


  1. 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.

  2. 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.

  3. Cook for two minutes on low-medium heat, flip the tortilla and cook on the other side for about one minute. 


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  • 3 ripe mangos

  • 1 ½ cup coconut cream 

  • 3 tbsp agave syrup or 2 tbsp maple syrup or sprinkles of Stevia 




  1. Peel the mangoes and dice them.

  2. Mash the dices to make a smooth puree.

  3. In a big bowl, gently add the coconut cream and whisk the pulp until it is creamy.

  4. Add agave syrup, maple syrup or Stevia

  5. Garnish the Mousse with fresh fruits, coconut flakes or dark chocolate chips.

  6. Refrigerate for a few hours and serve chilled for a sweet taste.



Anti-Inflammatory Spiced Lentils Soup




  • 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



  1. 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.

  2. Stir in the turmeric, cumin, cinnamon, and cardamom until combined. Continue cooking for about 1 minute, until fragrant.

  3. 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.

  4. 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.

  5. 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.








  • 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



  • 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 



  1. To make salad, combine quinoa, pomegranate, pecans, avocado, greens, and basil in a medium bowl.

  2. 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 

  3. Pour vinaigrette over salad, combine well and serve immediately.

  4. To add more protein, add some tofu, tempeh, chicken or fish.







  • 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




  1. 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.

  2. 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.

  3. 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.

  4. 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.


Brussel Sprout Cabbage Cherries Walnuts





  • 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



  1. 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.)

  2. Slice or shred the cabbage and kale, and chop the remaining ingredients. Add everything to a large bowl.

  3. 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.

  4. 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.

  5. For more protein add some tuna, chicken or tofu.




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


  • 130 g zucchini, spiralized

  • ¼ (75 g) cucumber, shaved

  • 50 g bean sprouts

  • 100 g red cabbage, sliced

  • 1 (200 g) avocado, sliced


  1. 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.

  2. In a small bowl, mix mayonnaise with ginger, lime juice, and sriracha sauce. Set aside.

  3. 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.

  4. 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.


Superfood Broccoli Blueberry Salad Photo



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



  1. In a large bowl, add finely chopped broccoli, blueberries, carrots, diced apricots, red onion, cilantro, parsley, toasted almonds and sunflower seeds. Set aside.

  2. 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. 

  3. 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.





  • 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



  1. 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. 

  2. Blend on high speed with an immersion blender for about 30 seconds until frothy.

  3. 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.

  4. Add some salt to taste.






  • 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)



  1. 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.

  2. Preheat your oven to 120°C. 

  3. Add the rolled oats, raisins, and nuts (if using) to a medium-size bowl.

  4. Blend the date mixture until smooth, about one minute.

  5. Pour date mixture into the oat mixture and mix until the oats are completely coated. 

  6. Divide the granola mixture evenly among the two pans, spreading the mixture out so there are no big clumps.

  7. Place one pan on the middle rack and one pan on a rack underneath. Bake for 30 minutes.

  8. 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. 

  9. Remove from the oven and allow to cool completely. Store granola in an airtight container like a mason jar.


Chocolate Avocado Truffles Vegan GF Suga





  • 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)




  1. Place all ingredients in a food processor.

  2. Process until well mixed.

  3. Place in a bowl in the refrigerator until fairly firm (approx. 40 min), or alternatively use the freezer for 10-20 minutes.

  4. Using a small cookie scoop, scoop out balls of the avocado mixture and roll into balls.

  5. Roll the balls into desired topping.

  6. Refrigerate or freeze any remaining truffles for later.


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  • 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



  1. 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.

  2. Divide between two mugs and enjoy while warm.



Apple Cider Detox Drink


  • 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)



  1. Warm the water.

  2. Mix all ingredients together.

  3. Best served warm but drink at desired temperature.




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




  • 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




  1. Put all salad ingredients into a salad bowl.

  2. Add all dressing ingredients to a blender, adding seeds last. Blend or process on high for a minute, or until the dressing is creamy.

  3. Pour some dressing over salad. To add some protein you can choose different options, vegan or meat or fish. 

  4. Can refrigerate any leftover dressing up to 3 days.



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




  1. Cook your quinoa according to package instructions. Set aside.

  2. 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. 

  3. 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. 

  4. 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.






  • 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



  1. Start making your homemade electrolyte drink by brewing the tea and letting it cool slightly, or slightly warm your alternative base liquid.

  2. Add salt, sweetener. Mix to dissolve.

  3. Add juice. Mix and taste. Adjust juice or sweetness levels as desired. 


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  • 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




  1. Preheat oven to 180C degrees.

  2. 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.

  3. Transfer the blueberry mixture to an 8x8 inch baking dish.

  4. 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.

  5. Spread the shredded coconut mixture over the blueberries.

  6. 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. 

  7. Allow to cool for 5-10 minutes, and serve warm.


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Raw Vegan Cashew Nut Cheese


  • 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



  1. Blend all ingredients together in a high-speed blender or food processor. 

  2. 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.







  • 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


  • 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


  • 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



  1. 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.

  2. 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.

  3. 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.






  • 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




  1. Chop off the garlic and the turmeric, and put it in the blender

  2. Add all ingredients in the blender.

  3. Serve cooled on your favorite salad, or with your favorite snacks.


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  • 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




  1. In a high speed blender, blend the date, milk, Supergreen powder and spinach until very smooth.

  2. In a medium bowl, add the liquid to the chia seeds.

  3. Stir well, and continue stirring every few minutes for about 15 minutes.

  4. Place in the refrigerator at least one hour, or overnight.

  5. Just before serving, stir again, then top with fruit.


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Natural Lemon Sports Drink




  • 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




  1. Fill a saucepan with water and add ginger.

  2. Bring water to a boil and allow ginger to boil for about 2 minutes.

  3. Remove from heat and let ginger steep for 20 minutes.

  4. In a 2L jug or bottle, add maple syrup, apple cider vinegar and lemon juice.

  5. Strain ginger as you are pouring into the bottle.

  6. Stir and mix all ingredients well.

  7. Can be served warm or on ice.

  8. Add more water to dilute if needed.


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Kale Superseed Crackers




  • 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




  1. Preheat oven to 100*C.

  2. 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.

  3. 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.


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Paleo Coconut Oil Fudge




  • 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




  1. Line a loaf pan with parchment paper and set aside. 

  2. In a small pan, combine coconut oil, raw cacao powder, almond butter, maple syrup and salt. 

  3. Heat over medium heat and whisk until smooth. It does not need to boil or come to a certain temperature. 

  4. As soon as it's smooth, pour into prepared pan. Place in fridge and let it cool for at least 2 hours. 

  5. Store in fridge or freezer.




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




  1. 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.

  2. 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.

  3. Slice the onion and cut the raspberries and blackberries in half. 

  4. 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. 


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  • 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



  1. Soak the dates in a cup of hot water for about 30-40 minutes.

  2. 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).

  3. Blend until you get a smooth mousse.

  4. Top with nuts.  Enjoy!



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 



  1. 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.

  2. To make the salad, slice the cucumber and red onion into thin slices. If needed, slice the berries in half. 

  3. 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.


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