CHOCOLATE STRAWBERRIES

CHOCOLATE STRAWBERRIES

DIFFICULTY: EASY

TIME: 5 MINS
SERVES: 1-2

A serving of antioxidant-rich fruit that doubles as a delicious dessert!

INGREDIENTS

  • 6-8 medium strawberries
  • 2 squares dark chocolate of choice (70%
    cocoa)

CHOCOLATE STRAWBERRIES

METHOD

Use 20-30 sec intervals to melt the chocolate in a small microwave-proof cup. Dip the strawberries in the
chocolate and place on a plate. Refrigerate until set.
Use vegan or dairy-free chocolate to make this recipe either vegan or Paleo-friendly.

DOWNLOAD YOUR CHOCOLATE STRAWBERRIES RECIPE HERE

Harvest Wrap

HARVEST WRAP

DIFFICULTY: EASY

TIME: 5 MINS
SERVES: 1

A filling and plant-based wrap option that’s quick and simple to prepare.

INGREDIENTS

  • 1 large whole wheat or low carb wrap
  • 1/4-½ medium ripe avocado, sliced
  • 30g cheese of choice e.g. feta
  • 1 handful salad greens of choice
  • 1/4 medium cucumber, chopped
  • 6 baby tomatoes, halved
  • 2 Tbsp carrot, shredded
  • 2 tsp mayonnaise
  • Salt and pepper to taste

Harvest Wrap

METHOD

Prepare all ingredients and combine into a wrap. Swap out the cheese for 1 Tbsp chopped nuts for a vegan-friendly option.

DOWNLOAD YOUR HARVEST WRAP RECIPE HERE

Oat Pancakes

OAT PANCAKES

DIFFICULTY: EASY

TIME: 15 MINS
SERVES: 1-2

Because who doesn’t love pancakes? This version is made with cholesterol friendly high fibre oats.

INGREDIENTS

  • 1 large egg
  • 2 Tbsp plain unsweetened yoghurt
  • Splash of milk of choice
  • 1/3 cup oats
  • 2 heaped tsp coconut flour
  • 1 tsp ground flaxseed
  • 1/2 tsp each: baking powder, cinnamon and
    vanilla essence
  • 2 sachets sweetener or 1 Tbsp xylitol or honey

Toppings of choice:

berries, chopped fruit; plain yoghurt, honey, sugar free syrup, desiccated coconut, chopped nuts etc.

Oat Pancakes

METHOD

Blend all ingredients together (*batter should resemble thick-ish pancake batter). If batter is too runny, add in a bit more coconut flour). Heat a large non-stick fry pan on medium-low heat and add oil/butter Pour batter into the heated pan – you can either make 1 large pancake or a few smaller ones. Cook for +/- 2 mins on one side (or until lightly golden), then flip and cook for another 1-2 mins. Serve warm with toppings of choice.

 

DOWNLOAD YOUR OAT PANCAKES RECIPE HERE 

WALNUT BANANA BREAD

WALNUT BANANA BREAD

DIFFICULTY: EASY

TIME: 70 MINUTES
SERVES: 8-12

Both bananas and walnuts are great sources of healthy vitamins, minerals and antioxidants. Walnuts are also rich in anti-inflammatory Omega-3’s.

INGREDIENTS

  • ⅓ cup r extra-virgin olive oil
  • ½ cup honey or maple syrup
  • 2 eggs
  • 2 ½ medium or 2 large bananas, ripe and mashed
  • ¼ cup milk of choice
  • 1 tsp baking soda (NOT baking powder)
  • 1 tsp vanilla extract
  • ½ tsp salt
  • ½ tsp ground cinnamon, plus more to swirl on top
  • 1 ¾ cups (220 grams) whole wheat flour ½ cup chopped walnuts

WALNUT BANANA BREAD

METHOD

Preheat oven to 165C and grease a loaf pan.In a large bowl, beat the oil and honey together with a whisk. Add the eggs and beat well, then whisk in the mashed bananas and milk. Add the baking soda, vanilla, salt and cinnamon, and whisk to blend. Using a big spoon, stir in the flour, just until combined. Some lumps are ok!
Fold in the chopped walnuts. .Pour the batter into the greased loaf pan and sprinkle lightly with cinnamon.
For a swirled effect, run the tip of a knife across the batter in a zig-zag pattern. Bake for 55 to 60 minutes, or until a toothpick inserted into the center comes out clean (+/- 60 minutes). Let the bread cool in the loaf pan for at least 10 minutes. You may need to run a butter knife around the edges to loosen the bread from the pan. Carefully transfer the loaf to a wire rack to cool before slicing.

DOWNLOAD YOUR WALNUT BANANA BREAD RECIPE HERE

 

RICH TOMATO SHAKSHUKA

RICH TOMATO SHAKSHUKA

DIFFICULTY: INTERMEDIATE

TIME: 35 MINUTES

SERVES: 6

Eggs are a nutritional powerhouse, while tomatoes are rich in the antioxidant lycopene.

INGREDIENTS

  • 2 Tbsp olive oil
  • 1 large onion + red bell pepper, chopped
  • 2-3 tsp minced garlic
  • 2 Tbsp tomato paste
  • 1 tsp ground cumin ½ tsp smoked paprika ¼ tsp red pepper flakes (optional)
  • 1 -2 cans crushed tomatoes
  • 2 Tbsp chopped fresh cilantro or parsley
  • Salt and pepper to taste
  • 5 to 6 large eggs ½ cup crumbled feta

RICH TOMATO SHAKSHUKA

METHOD

Preheat the oven to 190C. Warm oil in a large, oven-safe skillet (preferably stainless steel) over medium heat. Add onion, bell pepper and salt. Cook, stirring often, until tender and turning translucent (4 to 6 mins). Add garlic, tomato paste, cumin, paprika and red pepper flakes. Cook for 1-2 mins, stirring constantly, until fragrant. Pour in crushed tomatoes with juices and add cilantro. Stir and let come to a simmer. Reduce heat and gently simmer for 5 mins. Turn off heat, taste, and add salt and pepper as necessary. Use the back of a spoon to make a well near the perimeter and crack the egg directly into it.

Gently spoon a bit of the tomato mixture over the whites to help contain the egg. Repeat with remaining 4 to 5 eggs. Sprinkle a little salt and pepper over eggs. Carefully transfer skillet to oven (it’s heavy) and bake for 8 to 12 mins. They’re done when the egg whites are an opaque white and the yolks have risen a bit but are still soft. Using oven mitts (both hands!), transfer the hot skillet to a heat-safe surface like the stove. Top with the crumbled feta, fresh cilantro leaves, and more red pepper flakes, if desired. Serve in bowls with crusty bread on the side.

 

DOWNLOAD YOUR RICH TOMATO SHAKSHUKA RECIPE HERE 

BERRY COCONUT CHIA OVERNIGHT OATS

BERRY COCONUT CHIA OVERNIGHT OATS

DIFFICULTY: EASY

TIME: 10 MINUTES + OVERNIGHT

SERVES: 2

Chia seeds are a great source of health promoting Omega-3’s while coconut is a source of selenium, an important antioxidant that protects your cells.

INGREDIENTS

  • 1 cup rolled oats
  • 1/3 cup plain yoghurt
  • 1 can coconut milk
  • ¼ cup milk of choice
  • 2 Tbsp. shredded unsweetened coconut
  • 2 tsp chia seeds
  • 3-4 large strawberries, sliced (or any berry or fruit of choice)
  • Additional sliced strawberries or fruit for layering

 

BERRY COCONUT CHIA OVERNIGHT OATS

METHOD

In a medium-sized mixing bowl, combine oats, chia seeds, yoghurt, milk, and coconut milk, stirring well to ensure that everything is fully combined. Add in shredded coconut and sliced strawberries, stirring a few more times before covering with plastic wrap (or transferring to a sealed container) and placing in the fridge for at least 3 hours but preferably overnight. When ready to eat, assemble parfaits by dividing oat mixture evenly between two bowls or glasses, starting with a layer of oats, followed by a layer of sliced strawberries, and topped with a final layer of oats.

DOWNLOAD YOU BERRY COCONUT CHIA OVERNIGHT OATS RECIPE HERE

Chicken soup

CHICKEN NO-NOODLE SOUP

DIFFICULTY: EASY

TIME: 20 MINUTES
SERVES: 2

This light chicken soup with added cabbage is an immune-boosting power combo that helps improve hydration, reduce inflammation and ward off bacterial infections.

 

INGREDIENTS

  • 2 Tbsp. olive oil or butter½ celery stalk, sliced finely
  • 1/2 medium onion, diced
  • 1/3 cup mushrooms, sliced
  • 1 tsp minced garlic
  • ½ tsp each dried onion and parsley
  • A pinch of salt and ground black pepper
  • 225 ml chicken broth
  • ½ medium sized carrot, sliced into rounds
  • 120 g shredded rotisserie chicken
  • 2 cups green cabbage sliced into “noodle”
    strips
  • Slices of fresh lemon

 

Chicken soup

METHOD

Add the oil to a large pot on medium heat. Add the dried onion, diced onion, celery, carrots, mushrooms and garlic into the pot and saute for 3-4 minutes until translucent and fragrant. Add the broth, parsley, salt, and pepper. Simmer until vegetables are tender. Add the cabbage and simmer for an additional 8 to 12 minutes until the cabbage “noodles” are tender. Lastly add the cooked and shredded chicken and allow to heat through. Top with fresh lemon slices.

DOWNLOAD YOUR CHICKEN NO-NOODLE SOUP HERE

CHOCOLATE CHEESECAKE MOUSSE

CHOCOLATE CHEESECAKE MOUSSE

DIFFICULTY: EASY

TIME: 20 MINUTES + 2
HOUR REFRIGERATION
SERVES: 6

The cocoa and berry mix offers a healthy hit of disease fighting antioxidants – all without a gram of added sugar in sight!

INGREDIENTS

  • 250g cream cheese, softened
  • 1/3 cup powdered low carb sweetener
    (xylitol/erythritol)
  • 4 sachets sweetener (stevia/sucralose)
  • 1 ½ tsp vanilla extract
  • 1 Tbsp. cocoa powder extract
  • 1 cup heavy cream
  • Fresh raspberries, strawberries or blueberries
    to garnish

CHOCOLATE CHEESECAKE MOUSSE

METHOD

Beat cream cheese until smooth. Mix in erythritol, sweetener, cocoa and vanilla extract until well combined. In separate bowl, beat heavy cream with mixer until stiff peaks form. Fold half of the whipped cream into cream cheese mixture until well incorporated. Fold in the other half of the whipped cream. Beat with an electric mixer on high until light and fluffy. Refrigerate for at least two hours. Pipe or spoon into individual serving dishes. Top with fresh berries or fruit of choice.

CHOCOLATE CHEESECAKE MOUSSEDOWNLOAD YOUR CHOCOLATE CHEESECAKE MOUSSE RECIPE HERE 

LOADED BAKED SWEET POTATO WEDGES

DIFFICULTY: EASY

TIME: 40 MINUTES
SERVES: 2-3

 

Sweet potatoes are loaded with gut friendly fibre as well as being an impressive source of immune-boosting Vitamin A and Vitamin C.

INGREDIENTS

  • 1-2 Tbsp coconut or olive oil
  • 500 g sweet potatoes, cleaned and wedged
  • 1/2 tsp paprika
  • 1/2 tsp garlic powder
  • 1/2 tsp sea salt
  • 1/4 tsp black pepper

Toppings/sides:

  • Mashed avocado
  • Diced tomato and red onion
  • Plain Greek yoghurt + sour cream blend

LOADED BAKED SWEET POTATO WEDGES

METHOD

Preheat oven to 230 C. Scrub the sweet potatoes clean. Cut the potatoes into wedges – first, cut off the ends. Then, cut the potato in half. Cut each half in half, lengthwise. Finally, cut them into 4-5 wedges, lengthwise again. Rinse the wedges with cold water for 10-15 seconds and pat dry. In a large bowl, mix the oil with the seasonings. Toss the wedges with the seasoned oil, using your hands to coat each one. Spread them out on a parchment paper-lined baking sheet that has been lightly greased. They should have ample room and not be touching. Bake them for 20 minutes. Flip them over and bake for another 10-15 minutes. Watch them closely those last few minutes, they should be dark golden brown, not black. Cool a bit and enjoy!

 

DOWNLOAD YOUR LOADED BAKED SWEET POTATO WEDGES RECIPE HERE

Brownie

DECADENT MUG BROWNIE

DIFFICULTY: EASY

TIME: 10 MINUTES

SERVES: 1

A warm, decadent and dense dessert all made in the microwave and without any refined sugar? Um, yes please!

INGREDIENTS

  • 2 Tbsp cocoa powder
  • 2 tsp coconut flour
  • 1/2 tsp baking powder
  • 2 Tbsp granulated sweetener e.g. xylitol or
    erythritol
  • 1 1/2 Tbsp heavy cream, coconut cream* or
    milk
  • 1 1/2 Tbsp water
  • 1 tsp olive oil
  • 1 Tbsp chopped dark chocolate of choice

Brownie

METHOD

In a microwave-safe mug (that holds at least 250 ml of liquid) add cocoa powder, coconut flour, baking powder and sweetener. Mix with a small whisk or fork to break up any clumps and mix until evenly combined. Add in heavy cream, water and oil. Whisk until batter is smooth. Sprinkle surface with dark chocolate. Cook brownie in the microwave at full power for about 60-80 seconds. For a fudgier brownie, keep cooking time closer to 60 seconds. Allow brownie to cool a few minutes before eating. Brownie is best eaten warm. Top with chopped chocolate and nuts, whipped cream or fresh fruit.

Download Your Decadent Mug Brownie Recipe Here