Easy, nutritious and delicious

Energy Boosting Coffee Smoothie

​INGREDIENTS

  • 1/2 cup of Organic Cold Brew Coffee 

  • 1/2 cup of Organic Coconut Milk

  • 1/2 frozen Banana

  • 1 scoop of Collagen

  • 1 scoop of Whey Protein

  • 1/4 cup Organic Peanut Butter (Almond Butter)

Optional Top with Cacao Nibs

DIRECTIONS

1. Add all ingredients to blender! 

Enjoy!

Super Smoothie -
6 Easy Steps

STEP 1

Pick a liquid

  • Water

  • Almond milk (unsweetened)

  • Cow’s milk

  • Soy milk (unsweetened)

  • Hemp milk (unsweetened)

  • Coconut milk beverage (unsweetened)

  • Coconut water

  • Iced green tea

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

 

STEP 2

Pick a protein powder

  • Whey protein

  • Casein protein

  • Pea protein

  • Rice protein

  • Hemp protein

  • Greek yogurt

  • Other proteins or protein blends

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

 

STEP 3

Pick a veggie

  • Dark leafy greens: Spinach / Swiss chard / kale

  • Pumpkin / sweet potato

  • Beets / beet greens

  • Cucumber / celery

  • Powdered greens supplement

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

 

STEP 4

Pick a fruit

  • Apples

  • Bananas

  • Berries

  • Cherries

  • Dates

  • Pineapple / mango

  • Powdered fruit supplement

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

 

 

 

STEP 5

Pick a healthy fat

  • Flax, hemp, chia seeds

  • Tigernuts

  • Cashews

  • Almonds

  • Almond, peanut or other nut butters

  • Walnuts

  • Avocado

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

 

 

STEP 6

Pick a topper

  • Coconut- Flakes or shredded

  • Cacao nibs / dark chocolate

  • Yogurt

  • Oats- gluten free / granola

  • Hemp seeds

  • Cinnamon

  • Ice cubes (if using fresh fruit)

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

Enjoy!

No Bake
Energy Bites

INGREDIENTS

  • 1 cup (dry) oatmeal or almond flour

  • 1/2 cup raw cacao nibs

  • 1/2 cup almond butter

  • 1/2 cup ground flaxseed

  • 1/3 cup honey

  • 1 tsp vanilla

DIRECTIONS

  • Mix all the ingredients

  • Shape into round bites using parchment paper

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

​Enjoy!

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!

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!

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!

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!

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!

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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