RECIPES

I went on a Liver Tune-up course with nutritionist Mandy Bonhomme recently. Here are some of the healthy recipes that were shared.

Breakfast Options

Heart of Nature Bread

with smashed avocado, Himalayan pink salt, freshly squeezed lime, chilli flakes and black pepper

Heart of Nature bread available from Waitrose.

Citrusy Avocado Compote

●      1 orange, halved through the centre

●      1/2 grapefruit, cut in half through centre

●      1/2 kiwi

●      1/2 avocado

 

Use a sharp knife to cut segments out of the grapefruit and the orange. Squeezing the residual juice of both into a cup. Save. Cut the kiwi in half through the centre and then cut into 1/4 inch slices. Mix all the fruit together. Peel the avocado and remove half from the stone. Slice the avocado and add to the fruit sections. Pour over juice

 

Chocolate overnight oats

●      8 Tbsps gluten-free rolled oats

●      1 cup (230ml) unsweetened plant milk

●      2 tsps raw cacao powder (I use Indigo Nutrition from Amazon)

●      2  Tbsps coconut flakes

●      2 Tbsps flaked almonds

●      2 Tbsps walnuts

●      Finely chopped dark chocolate - 80% or higher dairy free - chopped

Place oats, milk, cacao powder and 1 Tbsp coconut flakes into a sealed container and leave overnight to soak.

In the morning, stir and add more liquid if desired. Warm on the hob if needed.

Serve topped with coconut flakes, flaked almonds, walnuts and dark chocolate pieces

 

Carrot Cake Overnight Oats - Joe Wicks

●      75g gluten free oats

●      1 organic carrot, peeled and grated

●      ¼ tsp cinnamon

●      1 scoop vanilla plant-based protein powder (I use Sun Warrior Vanilla - 100% Health)

●      200g unsweetened milk of your choice

●      20g chopped walnuts

●      2 Tbsp coconut yoghurt to serve (optional)

 

Quinoa and Coconut Porridge (serves 2)

 ●      100g quinoa

●      300ml coconut or almond milk

●      1 tsp coconut oil

●      1 tsp cinnamon

●      1 vanilla pod

●      2 Tbsp desiccated coconut

●      1 Tbsp chia seeds

Rinse the quinoa in a sieve. Place in a pot with the cinnamon, coconut milk, vanilla pod, coconut oil and a pinch of salt. Bring to the boil, cover and simmer for 12 minutes. Open the lid and add the desiccated coconut. Serve with toasted almond flakes, cacao nibs and chia seeds sprinkled on top

 

Raspberry, Coconut and Chia Breakfast Pots (2)

●      2 cups almond or coconut milk

●      1 cup raspberries

●      4 Tbsp chia seeds

●      2 Tbsp desiccated coconut (toast if you prefer)

Put all the ingredients into a blender, apart from the coconut and whizz briefly to blend.

Stir in the coconut. Pour into 2 bowls, cover and place in the fridge to firm up overnight.

 

Raw Muesli

●      ¼ cup almonds

●      ¼ cup pecans

●      ¼ cup pumpkin seeds

●       ¼ cup hemp seeds (unshelled)

●      ¼ cup coconut flakes

●      ¼ cup chia seeds

Chop the following in a food processor. Then add ½ cup almond milk and a pinch of cinnamon

 

Vanilla-Almond Chia Breakfast Pudding (for 2)

●      2 cups unsweetened almond milk

●      1/2 cup chia seeds

●      1/2 teaspoon organic vanilla extract

●      Almonds or other nuts for topping

●      Optional sweetener: stevia to taste

Combine almond milk, chia seeds and vanilla in a bowl. Mix well until combined and store covered in the refrigerator overnight. Stir well before serving, and add a bit of water to the pudding if it becomes too thick. Top with nuts of your choice.

Note: Feel free to double the recipe and keep it in your refrigerator so that you have breakfast for a few days. It will keep refrigerated for up to 5 days.

 

Nutty - Seedy Cereal with Almond Milk (for 1)

●      2 tablespoons sliced raw almonds

●      2 tablespoons crushed raw walnuts

●      1 tablespoon raw sunflower seeds

●      1 tablespoon raw pumpkin seeds

●      1 tablespoon shelled hemp seeds

●      Pinch of Celtic sea salt

●      1/2 cup (120ml) unsweetened almond milk (Plenish is best)

 

In a bowl, combine the almonds, walnuts, sunflower seeds, pumpkin seeds, hemp seeds, and salt. Pour the almond milk into the bowl, and enjoy.

 

Coconut yoghurt and berries

●      Coconut yoghurt

●      Berries

●      Nuts and seeds

 

Keto Granola

●     50g coconut oil, melted

●      ½ tsp vanilla essence

●      225g coconut flakes

●      50g flaked almonds

●      50g pecans, chopped

●      50g walnuts, chopped

●      2 Tbsp chia seeds

●      2 Tbsp sunflower seeds

●      2 Tbsp pumpkin seeds

●      2 tsp ground cinnamon

●      ½ tsp ground cardamom

●      Pinch of salt

Preheat the oven to 140C. Line a baking tray with non-stick baking paper

Melt the coconut oil in a small saucepan and add the vanilla essence. Add all the other ingredients to a large bowl and mix well. Add some stevia if you want to sweeten

Pour the melted coconut oil over the dry ingredients and stir gently, ensuring everything is coated well. Transfer to the lined tray and bake for 20 - 25 minutes. Keep an eye and occasionally stir it to prevent it from burning. Serve with coconut yoghurt or unsweetened almond milk. Store in an airtight container for up to a week

 

ALL STAR Green Smoothie

●      1 cup kale, collards or Swiss chard - packed tight - large stems removed

●      ½ cup loosely packed parsley leaves

●      1 medium apple, cored

●      1 medium pear, cored

●      1 Tbsp lemon juice

●      1 cup green tea, cold or room temp

●      ½ cup water

●      ¾ cup ice

Blend all the ingredients together in a high powered blender.

 

Lunch and Dinner Options 

Falafel (oats)

  • 1 glass jar of chickpeas, drained and rinsed 

  • 2 cloves garlic

  • 1 Tbsp tahini

  • 2 Tbsp fresh parsley 

  • 1 Tbsp lemon juice 

  • 1 tsp ground cumin 

  • 2 Tbsp gluten-free oats

  • 1⁄2 tsp salt 

  • 2 Tbsp olive oil 

  • Hummus to serve

Place all the ingredients, except for the olive oil in a food processor until well blended. Using a spoon, scoop out 2 Tbsp worth of falafel mixture and roll into a ball, then pat into a patty. Repeat until you have used up all the mixture – approx 8 patties. Heat 1 – 2 Tbsp oil in a pan. Add a few falafels at a time. Cook them on one side until lightly browned (a few mins) and then flip to cook the other side. Place cooked falafel on a paper towel and repeat until all falafel is cooked. Serve 2 – 3 falafel with 1 Tbsp hummus on each. Store remaining in an airtight container in the fridge. 

Carrot Courgette Chickpea Fritters (vegan) serves 4

  • 1 small courgette shredded

  • ½ heaped cup chopped carrots

  • 3 cloves garlic

  • ½ inch ginger

  • 1 green chilli

  • 425g  can chickpeas

  • ½ tsp cumin seeds

  • ½ tsp coriander seeds

  • ½ tsp black peppercorns or ground pepper

  • ¼ tsp ground cinnamon

  • ¼ tsp ground cardamom

  • ½ tsp salt

  • 1 Tbsp ground flaxseed or ground chia seed

  • ¼ cup oat flour or chickpea flour 

  • 1 Tbsp more flour

  • Oil as needed

Grate courgette and place into  a bowl

Process carrots, ginger, garlic, and chilli in a food processor until shredded and add to bowl

Process chickpeas until coarsely blended (not to a paste). Add to the bowl

Make the Turkish spice blend: Crush the cumin, coriander and black pepper using a mortar and pestle or grind in a spice blender. Heat  a small pan until hot and dry fry the crushed spices until fragrant

Add the spices to the bowl. Add cinnamon, cardamom, salt, flaxseed,  flour and mix in. Form patties and cook in a little oil over  a medium heat - approx 5 - 6 mins each side.

Or bake at 400F for 20 - 25 mins

Warm Autumn Bowl 

Recipe from Jennifer Moore Health

  • 1 cup quinoa

  • 100g Brussel sprouts, sliced thin

  • ½ tsp coconut oil

  • 100g kale (about 3 stalks) stems removed and cut into bite sized pieces

  • 1 garlic clove, crushed

  • ⅛ tsp chilli flakes (optional)

  • ½ pomegranate

  • 2 Tbsps pumpkin seeds

  • 2 Tbsps hazelnuts, chopped

  • 1 baked sweet potato, cut into bit sized pieces 

Dressing

  • ½ cup tahini

  • 1 lemon

  • ½ cup water

  • ¼ tsp sea salt

Make sure your sweet potato is cooked 

Cook quinoa in a pan - 1 cup quinoa to 2 cups of water and ¼ tsp salt. Bring to the boil. Once boiling, reduce heat to low and cover. Cook for about 12 minutes or until the water is absorbed. Remove from heat and set aside.

Heat coconut oil in a large pan. Once hot add Brussel sprouts and kale and cook for 1 minute. Add 1 Tbsp water to the pan, cover and cook for 2 mins, or until the kale has softened. While the kale is cooking, prepare the dressing by placing all the ingredients in a jam jar and shaking till well blended.

Remove the lid, and add garlic, sweet potatoes and chilli flakes (if using) to the sprout mixture. Cook for 3 mins or until the sweet potato is warm, stirring regularly. Set aside 

In a large bowl, combine 1.5 cups cooked quinoa, the Brussel sprout/kale mix,  pomegranate seeds, pumpkin seeds, hazelnuts. Store the remaining quinoa and the other half of the pomegranate in the fridge.

Serve half of the quinoa mixture and top with dressing

Oven-baked broccoli and cauliflower steaks

  • 2 Tbsp extra virgin olive oil

  • 3 garlic cloves

  • 2 Tbsp lemon juice

  • 1 tsp cumin seeds

  • 1 tsp ground coriander

  • 1 tsp garam masala

  • ½ tsp ground turmeric

  • 2 Tbsps nutritional yeast flakes (from a health food shop)

  • Sea salt 

  • Freshly ground black pepper

  • 1 small head cauliflower, cut into 4 thick slices

  • 1 head broccoli, cut into 4 thick slices

  • Coconut yogurt (optional)

  • Fresh coriander leaves to serve (optional)

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

In a small bowl, combine the olive oil, garlic, lemon juice, cumin seeds, ground coriander, garam masala, turmeric, yeast flakes, salt and pepper

Lay the cauliflower and broccoli slices on the baking tray and brush with the spice mixture, turning over to coat both sides

Bake for 20 - 30 minutes until tender. Set aside to cool. Transfer to a plate and serve with yoghurt and coriander leaves if using

Carrot, Pea and Coconut Curry (serves 2)

  • 1 Tbsp coconut oil

  • 1 red onion, chopped

  • Salt

  • 1 tsp mustard seeds

  • 1 tsp ground cumin

  • 1 Tbsp freshly grated ginger

  • 1 red chilli, chopped

  • 4 large carrots, chopped

  • 400ml can coconut milk

  •  1 tsp turmeric

  • 200g frozen peas

  • 1 tsp garam masala

  • 1 Tbsp chopped fresh coriander

  • To serve - Rice or cauliflower rice 

Heat oil in a large pan, add the onion and salt and cook for 5 mins. Add the mustard seeds and stir until they start to pop. Then add the cumin, ginger, chilli and carrots and stir well. Pour over the coconut milk and add the turmeric, plus another pinch of salt. Turn down for heat and simmer for 20 mins. Stir in the peas and warm them through. Just before serving, add the garam masala and stir well. Top with fresh coriander to serve. Serve with cauliflower rice. 

Satay Sweet Potato Curry

1 tbsp coconut oil

  • 1 onion, chopped

  • 2 garlic cloves, grated

  • thumb-sized piece ginger, grated

  • 3 tbsp Thai red curry paste (check the label to make sure it’s vegetarian/ vegan)

  • 1 tbsp smooth almond butter

  • 500g sweet potato, peeled and cut into chunks

  • 400ml can coconut milk

  • 200g bag spinach

  • 1 lime, juiced

  • cooked rice, to serve (optional) 

  • chopped almonds, to serve (optional)


Melt 1 tbsp coconut oil in a saucepan over a medium heat and soften 1 chopped onion for 5 mins. Add 2 grated garlic cloves and a grated thumb-sized piece of ginger, and cook for 1 min until fragrant. Stir in 3 tbsp Thai red curry paste, 1 tbsp smooth almond butter and 500g sweet potato, peeled and cut into chunks, then add 400ml coconut milk and 200ml water.

Bring to the boil, turn down the heat and simmer, uncovered, for 25-30 mins or until the sweet potato is soft. Stir through 200g spinach and the juice of 1 lime, and season well. Serve with cooked rice, and if you want some crunch, sprinkle over a few chopped almonds.

Indian Red Lentil Dahl

1 - 2 Tbsp coconut oil

  • 2 onions, chopped 

  • 4 garlic cloves, crushed 

  • 2 tsp ginger, grated

  • 1 tsp ground coriander

  • 1 tsp ground cumin

  • 1 tsp turmeric

  • 1 tsp garam masala

  • 1 tsp red paprika powder

  • 300g red lentils

  • 780ml vegetable broth 

  • 1 cup (240ml) coconut milk

  • Salt and pepper to taste 

  • 2 - 3 Tbsps lime or lemon juice to taste  

Heat coconut oil in a pan and saute onion for 2 - 3 minutes. Add garlic and ginger and saute until fragrant. Add spices and saute for a further minute. Rinse lentils. Add to onion mixture and stir. Add vegetable broth and bring to a simmer. Cook covered for 8 - 10 mixture or until the lentils have absorbed most of the water. Add coconut milk and simmer for another 5 mins until the lentils are tender. Season with salt, pepper and lime juice for taste.

Shredded Carrot and Beet Salad (4 servings)

  • 2 Tbsps freshly squeezed orange juice

  • 2 tsps freshly squeezed lemon juice 

  • 2 tsps extra virgin olive oil

  • ½ tsp minced fresh ginger

  • ¼ tsp sea salt

  • 1 cup shredded organic carrot

  • 1 cup shredded beetroot

  • 2 Tbsps chopped fresh mint 

Whisk the orange juice, lemon juice, olive oil, ginger and salt together until mixed well. Put the carrots in a mixing bowl, drizzle with half of the dressing and toss evenly to coat. Place the carrots on one side of a shallow serving bowl. Put the beets in the mixing bowl, drizzle with the remaining dressing and toss until evenly coated. Place the beets in the serving bowl next to the carrots. Top with fresh mint before serving.