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!

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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!

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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!

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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!

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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!

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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

  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.

Enjoy!

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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

 

  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.

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

 

  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.

Enjoy!

TURMERIC GINGER HEALTHY SHOT

 

INGREDIENTS

  • 200g turmeric root

  • 4 lemons zest removed

  • 170g ginger root roughly chopped

  • 1 apple quartered

  • Black pepper

DIRECTIONS

  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.

 

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

 

  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.

Enjoy!

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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

  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.

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

 

  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.

Enjoy!

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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

 

  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.

Enjoy!

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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!

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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

  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. 

Enjoy!

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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

 

  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.

Enjoy!

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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

  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.

Enjoy!

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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

  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.

Enjoy!

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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

  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.

Enjoy!

Brussel Sprout Cabbage Cherries Walnuts

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

  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.

Enjoy!

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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

  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.

Enjoy!

Superfood Broccoli Blueberry Salad Photo

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

  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.

Enjoy!

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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

  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.

Enjoy!

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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

  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.

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

 

  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.

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

  1. Warm the water.

  2. Mix all ingredients together.

  3. Best served warm but drink at desired temperature.

Enjoy!

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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

 

  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.

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

 

  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.

Enjoy!

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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

 

  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.

Enjoy!

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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

  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.

Enjoy!

Homemade Electrolytes Drink Recipe Photo

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

  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. 

Enjoy!

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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

 

  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.

Enjoy!

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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

  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.

Enjoy!

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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

  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.

Enjoy!

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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

 

  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.

Enjoy!

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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

  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.

Enjoy!

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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

 

  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.

Enjoy!

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Berry Arugula Salad Photo_edited.png

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

 

  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.

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

 

  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. 

Enjoy!

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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

  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!

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

  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.

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:

  1. Line a 9×9 inch baking dish with foil.

  2. Place all ingredients in high powered blender or a food processor.

  3. Blend until smooth.

  4. Smooth mixture into prepared dish and stick in the freezer.

 

For the chocolate layer:

  1. In small saucepan, melt coconut oil and honey over low heat.

  2. Remove from heat and stir in remaining ingredients.

  3. Pour over chilled bottom layer and return to the freezer for about 15 minutes, or until the chocolate layer is hardened.

  4. Remove from foil and cut into bars.

  5. Store covered in the freezer.

Enjoy

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Energy Balls for Athletes 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

 

  1. Line a platter or salad bowl with salad greens.

  2. Arrange with cantaloupe, radishes, and pumpkin seeds.

  3. Whisk together olive oil, lemon juice, sea salt (optional), black pepper, and Herbes de Provence.

  4. 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

  1. 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.

  2. 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

  1. 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. 

  2. Store in a glass jar in the fridge for up to 3 days. 

  3. If you prefer a thicker, smoothie-type consistency, add in 1 frozen banana. 

Enjoy!

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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

 

  1. Place in the oven to 180C. Lightly coat an 8x8 inch square pan with cooking oil spray.

  2. 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.

  3. 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.

  4. 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

 

  1. Throw all of the ingredients into a blender, and blend on high for 30 to 60 seconds until smooth and creamy.

  2. 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

 

  1. Preheat the oven to 175°C. 

  2. Line the bread pan 12 x 24 cm with parchment paper.

  3. 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. 

  4. 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!

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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

 

  1. In a bowl, stir together cooked quinoa, yogurt, and cardamom until smooth.

  2. Add toppings over the quinoa mixture: blackberries, strawberries, blueberries, walnuts, and chia seeds.

  3. 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

 

  1. Preheat oven to 180°C. Line an 11x17inch (27x43cm) sheet pan it with parchment paper.

  2. In a small bowl or four-cup measuring cup, mix the non-dairy milk and apple cider vinegar and set aside to curdle.

  3. In a large bowl, mix the flour, protein powder, baking powder, flaxmeal, pumpkin pie spice, cinnamon, and salt together.

  4. Add the pumpkin, mashed banana, maple syrup, and vanilla to the non-dairy milk mixture and mix well. 

  5. Pour the wet ingredients into the large bowl with the dry ingredients and mix until just combined.

  6. 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.

  7. Bake for 25 to 30 minutes, or until a toothpick inserted comes out clean.

  8. 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

 

  1. Preheat the oven to 220C degrees and line 2 baking pans with parchment paper.

  2. 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.

  3. 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.

  4. To prepare the dressing, blend everything together until smooth.

  5. 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!

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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

 

  1. Preheat the oven to 220C degrees and line 2 baking pans with parchment paper.

  2. 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.

  3. 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.

  4. To prepare the dressing, blend everything together until smooth.

  5. 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

 

  1. Combine milk, oats, protein powder, figs, chia seeds, and maple syrup in a bowl and mix well.

  2. Divide the mixture into two mason jars, cover, and refrigerate overnight.

  3. To serve, top with cranberries, walnuts, and cacao nibs.

Enjoy!

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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

 

  1. 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.

  2. To make the dressing, place all ingredients into a small blender and blend until smooth. Or substitute with a store-bought dressing of choice. 

  3. 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

 

  1. Combine all ingredients in a blender and blend until smooth.

Enjoy!

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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

 

  1. In a small bowl, mix all the ingredients for the dressing until well-combined and set aside. 

  2. Combine all the ingredients for the salad in a large bowl. 

  3. Pour the dressing into the salad and mix until well-combined. 

  4. Refrigerate for 20 minutes then serve. For extra protein you can add some chicken, fish or tofu.

Enjoy!

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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

  1. In a large bowl, combine roasted Brussels sprouts, roasted butternut squash, pecans, and cranberries, and mix to combine. 

  2. 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!

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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

 

  1. 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.  

  2. Set aside to cool slightly, then transfer to a food processor, add the maple syrup and blend until pureed into a paste. 

  3. Preheat the oven to 180°C and line an 8”x 8” (20cmx20cm) baking dish with baking paper. 

  4. 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.

  5. Combine the oat flour, rolled oats, salt and baking soda in a bowl then set aside. 

  6. 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. 

  7. 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.  

  8. 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. 

  9. 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.  

  10. These fig bars can be stored in an airtight container in the refrigerator for up to 4 days. 

Enjoy!

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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

 

  1. Place cranberries in a small pot.

  2. Add the zest and juice of the orange, maple syrup, and cinnamon.

  3. Heat over medium, and stir, cooking for about 8-10 minutes, until thickened and tender, but still bright in colour.

  4. Store in airtight container.

  5. Serve with savoury recipes, including veggie balls or patties, sandwiches, warps, chicken or turkey.

  6. 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

 

  1. Place the salmon on a chopping board skin down, and with a sharp knife remove the skin. Season the fillets with salt and pepper.

  2. Next, rub the salmon with the sweet and hot paprika and place in a baking dish. 

  3. 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.

  4. Heat the oven to 210C. Place slices of orange on top of the salmon fillets. Bake in the oven for 17 min. 

  5. Serve topped with the cranberry sauce. 

  6. 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

 

  1. Cook quinoa according to package directions.

  2. Steam broccoli and sweet potatoes in a steamer basket over medium heat for 10 minutes or until tender, or microwave.

  3. In a large bowl, toss spinach, cabbage, cooked quinoa, broccoli and sweet potatoes.

  4. In a small bowl, whisk oil, lemon juice and vinegar, pour over salad. Add cashews and almonds, toss to combine and serve.

Enjoy!

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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

  1. Add the chopped onion and garlic to a large pot with two tablespoons of water and sauté until soft and golden, about 3 minutes. 

  2. 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.

  3. 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!

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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

 

  1. 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!

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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

 

  1. Pour water and Roctane Protein Recovery Drink Mix into a blender, shake until dissolved.

  2. Add cinnamon, blend again.

  3. Pour mixture in a coffee cup.

  4. Add coffee and mix. Enjoy!

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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

 

  1. Clean and wash the vegetables and fruits. Add the beetroot, cucumber, celery and apple.

  2. 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

 

  1. Preheat the oven to 180C degrees.

  2. Use butter or coconut oil to grease the inside of a loaf pan (21.5X11.4cm) and set aside.

  3. 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

  4. 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.

  5. 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

 

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

Enjoy!

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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!

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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

 

  1. Whisk the dressing ingredients together in a small bowl, coconut oil, honey, apple cider vinegar, clove garlic, sea salt

  2. Chop the broccoli into bite-sized pieces. Also chop the broccoli stems into small pieces.

  3. Chop the kale leaves into small pieces.

  4. Combine the broccoli, kale, coconut, sliced almonds and blueberries in a large bowl. Add the dressing and toss to coat.

Enjoy!

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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

 

  1. Preheat the oven to 180°C.

  2. Prepare the quinoa according to package instructions, using vegetable or chicken stock instead of water.

  3. Stir in the parsley, raisins, and pine nuts. Cover and keep warm.

  4. Combine the salt, black pepper, cumin, cinnamon, and cayenne and rub over the salmon fillets.

  5. Place on a baking sheet and bake for 10 to 12 minutes, depending on the thickness of the salmon.

  6. 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

 

  1. Preheat the oven to 150C degrees.

  2. Whisk the almond butter and eggs together.

  3. Add the salt and baking powder and mix well.

  4. Put the mixture into a greased and parchment paper lined loaf tin.

  5. Bake for 30 minutes.

  6. 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
 

  1. Preheat oven to 200C. Line a baking sheet with parchment paper. 

  2. Place Brussels sprouts, broccoli and carrots in a large bowl.  Add oil, salt and pepper. Toss to combine.

  3. Spread the vegetables in an even layer on the prepared pan. Roasted for 30-35 minutes, stirring once halfway through, until tender.

  4. 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. 

  5. Remove from the heat, uncover and stir in kale, allowing it to wilt.

  6. In a small bowl, whisk together the ingredients for the dressing. Season with salt and pepper to taste.

  7. 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)

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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

 

  1. 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.  

  2. Divide the oat porridge between 2 serving bowls and top with the sliced banana and walnuts. Serve immediately.

Enjoy!

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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

 

  1. 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.

  2. Add chocolate chips or raw cacao nibs and pulse the processor blade a few times to mix them in. 

  3. Pour into a bowl or make into some raw bars. 

  4. Serve right away or store in an airtight container in the refrigerator and serve chilled.

Enjoy!

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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

 

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

Enjoy!

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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!

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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

  1. Peel orange and, cut out the pulp and set aside. Squeeze the juice from the rest of the orange and keep it for the sauce.

  2. Mix the ingredients of the dressing in a cup, season with salt and pepper.

  3. 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.

  4. 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. 

  5. Once cooled slightly slice into pieces.

  6. Mix the salad leaves and divide it between two plates, then top with the orange and chicken. 

  7. Sprinkle with the pomegranate seeds and roasted pecans.

  8. 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

 

  1. Line an 8 x 8-inch pan with parchment paper and set aside. 

  2. In a large microwave-safe bowl or stovetop, combine your tahini and maple syrup and heat until melted. 

  3. Add your rolled oats and mix until combined. Fold in your dried fruits and seeds and mix very well, until fully incorporated.

  4. 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!

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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

 

  1. Place the avocado, chickpeas, tahini, lemon juice, garlic, cumin, and cilantro into a food processor, season with salt and pepper and blitz until smooth.

  2. Add the olive oil and blitz again until creamy. 

  3. Transfer the hummus to a serving bowl, garnish with pumpkin seeds and optional additional cilantro and olive oil.

  4. 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

 

  1. Combine turmeric, ginger, coconut sugar, coconut oil, and sea salt in a powerful blender.

  2. Heat almond milk in a small saucepan over medium heat or microwave until just simmering.

  3. 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!

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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:

  1. Wash broccoli. Cut the florets from the stalks and set the stalks aside.

  2. Cut the florets into small pieces. Place in a large bowl.

  3. Cut the hard outer skin off of the stems to get down to the tender inside. Discard the outer peelings.

  4. Cut the tender inside stems into matchsticks. The best version is to have small sticks of raw broccoli stems. They will hold their shape.

  5. Add to the large bowl along with the florets.  Add the apples, red onion, raisins and sunflower seeds.

To make the dressing:

  1. 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!

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Edamame Fruits and Nuts Refueling Snack

INGREDIENTS

 

  • 1 -2 mandarin orange

  • 1/4 cup cashews or almonds

  • 1/4 cup edamame

 

DIRECTIONS

 

  1. Portion mandarin orange, edamame, and cashews or almonds on a plate.

  2. For more hydration or carbohydrates refueling, you can add another fruit, watermelon, cantaloupe or strawberries, and serve.

Enjoy!

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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

 

  1. Line a square baking tray or loaf pan with parchment paper or coconut oil.

  2. For the base layer, add the nuts and salt to the food processor until well chopped, but not quite into a nut meal. 

  3. Add the liquid sweetener until well combined and it sticks together when squeezed between your fingers. 

  4. Press this mixture into the bottom of the pan. 

  5. 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. 

  6. Add the remaining ingredients until well combined, adjusting to desire taste and texture. 

  7. Pour this layer onto the base and gently press down evenly coating the base layer. 

  8. 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

 

  1. 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.

  2. When ready to eat, blend on high until oats are fully broken down and a smooth and creamy consistency is reached.

  3. 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.

  4. 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!

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

 

  1. Place gelatin in the warm water and let bloom for 5 minutes. This will help the chews set up well.

  2. While it’s blooming, juice the lemon and zest the peel.

  3. Place gelatin water and remaining ingredients into the blender, and blend on high for 1 minute or until very smooth.

  4. 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.

  5. 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.

  6. Keep in fridge

Enjoy!

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

 

  1. 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. 

  2. Add a squeeze of fresh lime juice, to taste, and garnish with a lime slice, if desired.

 

Enjoy!

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