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Chia Seed and Pinenut Stuffing

Roast Vegetable and Pinenut Pasta

Roasted Vegetable and Salmon Miso Soup (Vegetarians can use Tofu)

White Bean and Roasted Garlic Dip

Whey Shake Recipe

Liver Juice Recipe

Papaya and Rocket salad

Roasted Salmon with Stir-Fry Vegetables

 

Chia seed and pine nut stuffing

1 organic chicken

4-5 slices of soft wholegrain bread remove crusts and break into small pieces.

1 small onion

2 tablespoons pine nuts

2 tablespoons chia seeds

1 tablespoon mixed herbs

2-3 cloves crushed garlic

1 tablespoon olive oil

Half a squeezed lemon

Combine all the above ingredients and stuff in chicken. Serve chicken with lots of seasonal vegetables.

 

Roast Vegetable and Pinenut Pasta

 

1. Roast Vegetables in oven in oil oil coated baking dish. – 4-6 tomatoes cut into halves, several peeled cloves of garlic, strips of capsicum, zucchini, sweet potato cubes. Cooking time is approximately 1 hour.

Sprinkle tomatoes and capsicum with balsamic and brown sugar.

2. Boil pasta of choice or buckwheat noodles 15 minutes before serving time. Penne or fettuccini works well with this recipe.

3. Add baby spinach leaves, pine nuts goats cheese or a sprinkling of parmesan cheese and serve.

4. Optional, add chicken or lamb pieces stir fried in a pan

 

Roasted Vegetable and Salmon Miso Soup (Vegetarians can use Tofu)

 

Roast vegetables- sweet potato, zucchini, onion, garlic (several cloves) capsicum. Sprinkle with sesame seeds.

Soups base: Miso paste (barley miso works well) approximately 2 tablespoons dissolved in water, add grated ginger, 1 tsp sesame oil, chilli flakes, ¼ of a cup mirin, seaweed of choice i.e chopped up nori sheets or kombu.

Add salmon near the end of cooking.

Or add tofu chopped up near end of cooking (you can use firm of soft tofu and even tempeh goes quite well). Add roasted vegetables .

Serve with buckwheat noodles or basmati/brown rice. This is great in winter!

 

White Bean and Roasted Garlic Dip

 

Ingredients:
Two can white beans, drained
2+ tbsp of roasted garlic

3 tbsp, extra virgin olive oil
¼ cup lemon juice

¼ cup diced parsley
1 teaspoon reduced-salt soy sauce
Black pepper to taste

Method:
Combine beans, garlic, olive oil and lemon juice in a blender or food processor and blend until smooth. Garnish with parsley leaves.

 

Whey Shake Recipe

 

One to two scoops of whey protein

2-3 tablespoons of frozen berries

2 tsp of flaxseed oil

5-6 slices of frozen bananas (pre freeze sliced banana in a container

optional – 1 tbsp of LSA (ground linseed/sunflower and almond mix), available at most health food shops)

Blend ingredients with a blender.

This shake is high, omega 3, antioxidants, magnesium, potassium, B vitamins, vitamin C, vitamin E, calcium and provides a good lean protein source.

 

Liver Juice Recipe

Juice: beetroot, carrots, pineapple and ginger.

 

Papaya and Rocket Salad

 

Rocket, Pinenuts, Cherry Tomatoes, Spanish Onions, Fresh diced Pineapple or Papaya

Optional: A little goats cheese/parmesan on top.

Salad Dressing

Balsamic, Lemon, Soya Sauce, Honey, Flaxseed or olive oil.

Serve with fresh fish, organic chicken or lentil patties.

This salad is rich in omega 3, magnesium, zinc, B vitamins, antioxidants and what’s more it only takes a few minutes to make!!!

Note, bitter foods like rocket and lemon are extremely beneficial for the liver.

 

Roasted Salmon with Stir-Fry Vegetables

 

This is a low-calorie and low-carbohydrate recipe because it doesn't contain a traditional "starch" item. Stir fries generally use rice, but water chestnuts make a great stand-in when you want a lower calorie meal. Water chestnuts are readily available in the Chinese food section of most supermarkets.

 

Ingredients:
12 ounces of salmon, cut into two fillets
1 teaspoon of herb blend
1/2 lemon
1 tbsp dark sesame oil (or canola oil)
2 cloves garlic (chopped)
1 tbsp fresh ginger (grated)
1/4 cup onions (chopped)
2 cups mushrooms, sliced
2 cups cherry tomatoes, halved
5 oz can of water chestnuts, drained
3 cups baby spinach leaves, steamed

 

Instructions:
Preheat oven to 160 degrees C

Rinse the salmon well and rub with lemon juice. Place the fillets on a cake rack, laid on a cookie sheet, on the middle rack of the oven. You can place the fillets directly on the cookie sheet, but raising them keeps the fish a little firmer. Bake for 20 minutes.

While the salmon is cooking, heat the oil in a non-stick, non toxic frying pan and add the garlic, onion and ginger. Stir fry for 2 minutes, then add the mushrooms and fry for 2 to 4 minutes more. Finally add the tomatoes and water chestnuts, fry until heated through and fold in the steamed spinach. Serve alongside the salmon.

If you feel this dish needs additional flavouring, make a quick sauce by mixing 2 tbsp of low-sodium soy sauce with 2 tbsp of rice vinegar. Add to the stir-fry near the end of cooking.

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