Recipe “Sweet potato cakes with yogurt sauce”

Ingredients

1 3/4 lbs peeled sweet potatoes, cut in large chunks
2 tsp. butter or coconut oil, plus more for cooking
1 leek, halved and thinly sliced
2 tsp. tamari or soy sauce
1 clove garlic, minced
3/4 tsp. salt
pinch of red pepper flakes
1/2 cup oat flour or unbleached all purpose flour
1 egg, well whisked

yogurt sauce

1/2 cup greek yogurt
2 Tbsp. lemon juice
1 Tbsp. extra virgin olive oil
3 Tbsp. chopped cilantro or basil
2 Tbsp. finely chopped lemongrass*
pinch of salt and pepper


How to do

Steam the potatoes until tender throughout. Set aside to cool.

While the potatoes cook, warm the butter or oil in a cast iron pan. Saute the leeks until softened, about 4 minutes. Set aside to cool.

Meanwhile, blend all of the yogurt sauce ingredients, besides the cilantro or basil, together in a mini blender or food processor. Lastly, add the herbs and give it one or two more whirls just to blend in the herbs. Set aside.

When the potatoes have released most of their moisture (steam), transfer them to a bowl and mix them with the tamari/soy sauce, garlic, salt, red pepper flakes and flour to combine. You want the mix to be tacky not wet, add more flour if it seems too moist to hold shape. Add the leeks and egg and mix to combine.

Add enough coconut oil, butter or a mix of the two (which i prefer), to your nonstick/cast iron pan to generously coat the bottom, and warm over medium high heat. Dont be shy. Make small, two tablespoons patties and drop them into the hot pan, pressing down to flatten. Cook until well browned on each side, about 7-8 minutes, adjusting heat as necessary if they start to burn. Remove to a paper toweled lined plate to absorb excess fat while you cook another batch.

Serve with some lightly dressed greens and a generous portion of the sauce. These would be so wonderful with a poached egg on top or other protein of your choice.

Recipe “Greenslove: Raw Coconut Lime Pie”

Ingredients
Servings: 12

Crust-

  • 1 Cup Raw Pepitas (Raw Shelled Pumpkin Seeds)
  • 1/2 Cup Dates, Pitted and Soaked for 2 hours
  • 1/4 tsp. Vanilla Extract
  • Pinch of Salt

Filling-

  • 1 1/2 Cup Avocado
  • 1 Cup Kale, Without Stems
  • 1/2 Cup Dates, Pitted and Soaked for 2 hours
  • 1/2 Cup Date Soak Water
  • 3 Tbsp. Lime Juice
  • 2 Tbsp. Dried Coconut Flakes, Unsweetened
  • 1 Tbsp. Coconut Oil
  • 1 Tbsp. Maple Syrup
  • 1/2 tsp. Lime Zest
  • Pinch of Salt
  • Optional: Thin Slices of lime and some dried Coconut for Garnish


How to do

  1. Using a food processor, pulse the pepitas, dates, vanilla and salt together until they start to clump into a ball.
  2. Line a 12-count cupcake pan with cupcake liners (preferably silicone), and press 1 1/2 Tbsp. of the crust mixture into the bottom of each one. Place in the freezer while you start on the filling.
  3. Place all ingredients for the filling into a food processor and puree until completely smooth. This may take a little time, just scrape the sides of the processor and pulse until there are no chunks. Make sure that the mixture does not get warm.
  4. Measure out 3 Tbsp. of the filling for each cupcake liner and smooth out the top of it. To get a majority of the air bubbles out, I tapped the sheet onto my counter top to even it out.
  5. Sprinkle coconut on top of the pies and place the sheet back into the freezer for 2-3 hours, or overnight if that is easier.
  6. Once you are ready to serve them, place the lime slices on top for garnish and wait 5-10 minutes before eating so that they soften a little bit.
Recipe “Avocado and Kiwi Fruit Pudding with Lime”

Ingredients

2 avocados (I used one large and one medium sized), (320 g)
7 kiwis (310 g)
½ banana (50 g)
¼ cup (60 ml) agave nectar
zest of two limes
juice of one lime

garnish:

a few banana slices
2 to 3 kiwis, cut into cubes
fresh mint leaves


How to do

1. Put all the ingredients for the pudding in a food processor or blender and process until smooth.

2. Divide the pudding among four small bowls and add a few banana and kiwi fruit slices on top, as well as some mint leaves. Serve and enjoy!

Recipe “Green Bean & Tomato Salad”

Ingredients

  • 250g (9 oz) fresh green beans
  • 3 large ripe tomatoes cut into wedges
  • 100g (3½ oz) olives
  • 1 tbs fresh parsley, roughly chopped

for the dressing

  • 1 tbs balsamic vinegar
  • 2½ tbs extra virgin olive oil
  • ½ tsp brown sugar/sweeteners



How to do

Top and tail the beans and steam them for 2-3 minutes only; remove from heat and rinse under cold water.

Toss the beans, tomatoes and olives with the parsley and freshly cracked black pepper in a large bowl.

Combine the vinegar and oil with the sugar and a pinch of salt.

Pour the dressing over the salad and gently toss through.

Recipe “A Healthier Indian Spiced Pita Pizza”

Ingredients

  • 2 large pita bread or tortillas
  • 2 good tsp Masala curry paste
  • 1 good tsp tomato paste
  • 1 red skinned potato, thinly sliced
  • ½ kumara (sweet potato), thinly sliced
  • 1 red chilli, finely diced (optional)
  • 2-3 cups baby spinach
  • 2 tbs shredded coconut
  • 2 tbs sultanas (raisins)
  • ½ tsp paprika
  • 1-2 tbs sunflower oil
  • 1 tbs fresh chopped coriander &/or mint


How to do

Pre-heat the oven to 180°C/356°F

Combine the Masala curry paste with the tomato paste and spread evenly over the two pita or tortillas.

Layer each pita or tortilla with baby spinach, top with one layer of potato and kumara slices, scatter evenly with the diced chilli, coconut and sultanas and then sprinkle with the paprika and drizzle over the oil.

Place the prepared pizzas on an oven rack in the pre-heated oven and cook for 15-25 minutes. {The cooking time will depend on your own oven}

Watch the pizzas carefully and remove once the tortillas are nice and crispy, potato cooked and toppings golden.

Allow to cool slightly and sprinkle with fresh herbs before cutting into wedges to serve. Accompany with non-dairy or dairy yoghurt and chutney for a light snack. Or serve with salad for a light meal.

Recipe “Healthy Black Bread”

Ingredients

2 1/4 teaspoons active dry yeast
320 - 400 ml warm water (105 - 115F)
1 teaspoon natural cane sugar / brown sugar
2 tablespoons cocoa powder
2 tablespoons finely ground espresso beans
1/4+ cup / 70 ml molasses
3 teaspoons caraway seeds, plus more for topping
3 tablespoons unsalted butter, cut into pieces
2 teaspoons fine grain sea salt
~2 cups / 150 g coarsely grated carrot (2 large)
1 1/3 cup / 150 g rye flour

~3 1/4 cup / 15 oz / 425 g bread flour (or unbleached all -purpose flour), plus more for dusting

olive oil for kneading and oiling baking sheet
2 tablespoons buttermilk, water, or milk


How to do

In a small bowl whisk the yeast with 1 1/3 cups / 320 ml of the warm water and sugar, and set aside until foamy. If the yeast doesn’t activate, try again.

In a small saucepan over medium-low heat, combine the cocoa, coffee, molasses, caraway, butter, and salt. Stir constantly until just melted. You want the mixture to be lukewarm when you add it to the other of the ingredients.

Combine the yeast mixture with the grated carrot and molasses mixture in a large mixing bowl. Add the flours, and stir until you’ve got a soft, tacky, cohesive dough. If you’r dough is too dry, add more of the warm water a bit at a time. Alternately, if your dough is a bit too wet, and you need to add a bit more flour, do so. Turn the dough out onto your counter and knead for about 5 minutes, or until the dough is elastic and springy. Note: you can do this step using the dough hook on your mixer.

Shape the dough into a ball, rub with a bit of olive oil, and place seam-side down into an oiled bowl. Cover and allow to rise in a warm, cozy place for 1- 2 hours or until the dough increases in size by at least half. At this point, gently press down, with a closed fist, across the surface of the dough. Turn the dough out onto a lightly floured counter, and coerce into a pleasant-shaped round. Place directly on a very lightly oiled baking sheet, then cover loosely with a floured tea cloth or plastic wrap. Allow to rise in a warm place until nearly doubled in size, another hour. Uncover, brush gently with buttermilk, sprinkle with a dusting of flour, ~1 teaspoon caraway seeds, and use a serrated knife to slash an ‘X’ deeply across the dough (do your best not to deflate the loaf). Bake for 20 minutes at 425F / 220C. Dial back the heat to 350F / 180C, and bake for another 20-25 minutes, or until the loaf develops a structured, toasted-bottomed crust, and the loaf sounds a bit hollow when you knock on it. Remove from oven and let cool for at least 15 minutes on a rack before slicing into.

Make one extra-large loaf.

Prep time: 245 min - Cook time: 45 min

Recipe “Beetroot & Millet Burgers”

Ingredients

10 burgers

1 cup water
1/2 cup millet (rinsed in hot water)
a pinch of fennel seeds
salt

4 small beetroots
1/2 zucchini
1 large carrot
1 onion
4 eggs
1 handful lemon balm (chopped)
sea salt & pepper

How to do

Boil the water in a small pot. Add millet, salt and fennel and cook it on low temperature for 10 minutes. Set the cooked millet aside and grate beetroot, zucchini, carrot and onion. Mix millet, the grated vegetables, eggs and spices in a bowl. If the mixture feels to juicy you can add some flour, oat or some more millet. We always start with test-frying one. Heat oil in a pan and fry the burgers for a couple of minutes on each side on medium heat.

Recipe “Healthier Tuna Salad”

Ingredients

Serves 2

1 can white or light tuna in water, drained

1 tablespoon lemon juice

1 tablespoon plain yogurt

1 tablespoon low fat mayonnaise

1 tablespoon pickle relish

1 teaspoon Dijon mustard

1 tablespoon minced onion

3 slices whole wheat bread

lettuce and tomato slices

How to do

Place tuna in a bowl and combine with the lemon juice. Add the yogurt, mayo, relish, mustard and onions and combine well.Line 2 bread slices with the lettuce and tomato (if desired). Top each with half the tuna mixture and the remaining slices of bread.

Recipe “Mango Avocado Smoothie”

Ingredients

3/4 cup Kevita sparkling coconut beverage
1-2 medium handfuls large spinach leaves (or 2 large handfuls baby spinach)
1 medium handful red leaf lettuce
1 Tbsp chia seeds
1 tsp raw maca powder (can be omitted, add it for an energy boost)
1/2 red apple
1/2 ripe avocado
1/2 fresh mango
4-5 frozen whole strawberries
2 cubes frozen wheat grass juice
2 ice cubes

How to do

Add ingredients to your blender in the order listed.

Recipe “Besan Cheela: Indian Chickpea Pancake”

Ingredients

  • 1.5 cups water
  • 1 cup chickpea flour
  • 1 tsp each salt and chilli
  • 1 tsp each ground cumin and coriander (optional)
  • 1/4 tsp each ajowan seed and turmeric (optional)
  • ~1tsp each grated fresh ginger and garlic (optional)
  • Fresh coriander leaves

How to do

Whisk all of the ingredients together into a batter, adding a bit more water to get a consistency that will spread out in the pan (it might take a few pancakes to get this right).

Heat a nonstick pan on medium and smear it with a little ghee or oil. Ladle some batter into the pan (I used a 1/4 cup measuring cup for this) and swirl it swiftly to get a pancake (if it doesn’t swirl easily, you you need to add a bit more water to the batter).

Cook the pancake on one side until it’s almost completely dry on top and golden on the bottom (you may have to adjust the heat to keep it from burning). Flip the pancake and cook until the other side is golden, too.

About 8 pancakes

Per serving:
94 Calories 
1.6 grams Fat
15.6 grams Carbohydrates
4.9 grams Protein
4.4 grams Fiber

Recipe “Butternut, Cranberry and Bulgur Salad”

Ingredients

  • 1/2 butternut squash
  • a handful of cranberries
  • crushed fennel and coriander seeds
  • a sprinkle of crushed red pepper
  • salt and pepper
  • a good pinch of brown sugar
  • olive oil
  • a few big spoonfuls of cooked bulgar wheat
  • a couple sliced spring onions
  • chopped fresh coriander
  • a squeeze of lemon juice
  • chopped dates or other dried fruit
  • pistachios, almonds or sunflower seeds



How to do

  1. Toss the butternut squash, cranberries, fennel and coriander seeds, crushed pepper, salt, pepper, brown sugar and olive oil in a roasting tin. Roast until the butternut squash is tender and starting to brown on the edges.
  2. Put the contents of the roasting tin into a mixing bowl and toss with the remaining ingredients. Taste and adjust the seasoning to suit your tastes
Recipe “Tomato and fresh dill omelet”

Ingredients

1/3 c oats
1 tbsp corn starch
1/2 tbsp nutritional yeast
1/2 tbsp liquid aminos
3 tbsp water
2 tbsp olive oil
2 tbsp hummus
1/2 block silken tofu
pinch of turmeric
1/2 medium tomato
4-5 sprigs of fresh dill


How to do

-Begin by adding the oats to the blender and blending until they turn into a coarse oat flour.  You can add the other dry ingredients during this step too, like the starch, nutritional yeast and turmeric. then add the liquid aminos, water, oil and hummus to the dry ingredients and blend until smooth. Finally add the tofu and blend. 
-Lightly mince your dill and chop your tomato and set aside.  If you want to add sauteed ingredients like mushrooms or spinach, cook those first and set aside.
-Generously grease a large frying pan and with olive oil or non-stick cooking spray and let it heat up on medium heat.  Once hot, pour the mixture from the blender into the center of the pan.  You can make it even by picking up the pan and gently shaking it back and forth until it settles.
-While it’s cooking make sure it does not stick to the pan by continuing to lightly shake it and use a spatula to gently lift it in any spots that seems to be stuck.
-Let cook until the center of the omelet looks like it’s beginning to solidity, then you can add the toppings evenly.
-Cook a minute or too more until the dill is starting to wilt. then turn off the heat and flip the omelet over with the spatula – or if you’re really good you can do this by tossing it in the pan, but be careful, it’s fragile.

serve immediately while still warm.

Recipe “Pesto crepes with ham”

Ingredients

  • 60g flour
  • 70g green pesto
  • 1 egg
  • 1/2 cup milk
  • few slices of ham
  • yellow cheese, grated
  • avocado

How to do

In a bowl mix milk, flour, pesto, egg, until all ingredients will nicely connect. Fry it on a medium heat. When ready, on one half place the cheese, ham and avocado.

Enjoy!

Recipe “Light and Fresh Wheat Berry Salad”

Ingredients

Serves 3 to 4

1 cup hard winter wheat berries
white balsamic vinaigrette:
1 garlic clove, minced
2 tablespoons shallot, minced
1 tablespoon granulated sugar
1 tablespoon honey
½ lemon, zested and juiced
¼ cup white balsamic vinegar
½ cup extra virgin olive oil
salt and pepper to taste

¼ cup dried cranberries
¼ cup toasted pecans, chopped
3 tablespoons cotija cheese, crumbled (you can replace with feta)
2 tablespoons flat leaf parsley, minced
1 tablespoon mint, minced
1 green onion, thinly sliced (optional)


How to do


1. Place wheat berry in a large pot and fill with 4 cups of water. Bring pot to a boil and cover.
2. Allow wheat berry to boil for 25 to 30 minutes or until soft with a bite. Drain and allow cooked wheat berry to cool.
3. For the vinaigrette: whisk together all the ingredients except for the oil. Season with salt and pepper. In a slow and steady stream whisk in the oil until fully incorporated. Adjust seasoning.
4. Once the wheat berry has cooled completely, place in a large mixing bowl and add the cranberries, pecans and Cotija cheese. Toss together.
5. Pour the vinaigrette over the salad and toss together until fully incorporated.
6. Fold in the parsley, mint and green onions (if using), season with salt and pepper.
7. Serve, or if preferred chill for an hour and serve.

Recipe “Chicken Lettuce Wraps”



Ingredients

Serves 4 to 6

1 tablespoon red wine vinegar
1 tablespoon water
2 teaspoons low sodium soy sauce
1 teaspoon cornstarch
½ teaspoon black pepper
2 boneless, skinless chicken breasts, diced

cooking sauce:
2 ½ tablespoons hoisin sauce
2 tablespoons low sodium soy sauce
2 tablespoons red wine vinegar
2 tablespoons water
1 tablespoon oyster sauce
1 tablespoon light brown sugar
2 ½ teaspoons cornstarch
1 teaspoon honey
1 teaspoon sesame oil

6 tablespoons vegetable oil, divided
2 garlic cloves, minced
2 teaspoons ginger, peeled and minced
4 ounces shiitake mushrooms, cleaned, stemmed and diced
½ cup bamboo shoots, drained and diced
½ cup water chestnuts, drained and diced
2 green onions, thinly sliced

1 head butter lettuce or iceberg lettuce, washed and leaves separated
garnish:
1 green onion, thinly sliced
2 teaspoons toasted sesame seeds


How to do


1. Place the first five ingredients into a small bowl and whisk together. Pour mixture over the chicken and stir together. Set aside and allow chicken to marinate for 10 minutes.
2. Place all ingredients for cooking sauce into a small bowl and whisk together. Set aside.
3. Place 2 tablespoons oil into a large skillet over high heat. Sauté chicken for 6 to 8 minutes or until half cooked. Remove from skillet and set aside.
4. Pour remaining oil into the same skillet and place over high heat. Sauté the ginger, garlic and shiitake mushrooms for about 5 minutes. Add the bamboo shoots and water chestnuts and sauté for an additional 3 minutes. Season with salt and pepper.
5. Add chicken back into the skillet; cook and stir for 2 minutes. Pour the cooking sauce over the mixture and stir together. Lower the heat to medium and allow the mixture to thicken, 2 to 4 minutes. Stir in the green onions. Adjust seasonings.
6. Remove from heat and allow chicken mixture to cool slightly, about 5 minutes. Top with a sprinkle of green onions and sesame seed and serve warm with crisp lettuce cups.