Tuesday, August 25, 2015

Energizing Breakfasts with oats

Coconut Oats

1 cup steel cut oats
2 Tbsp. coconut oil
2 1/2 cups water
Pinch of sea salt
1/2 tsp cinnamon
1 banana
12 blackberries
2 tbsp. coconut chips
2 tbsp. chopped walnuts 
2 tbsp. hemp seeds
2 tbsp. raw honey or agave

Place coconut oil in a pan on high heat and add dry steel cut oats.
Toast the oats, salt and cinnamon in the oil, stirring continuously for a few minutes. 
Add water, bring to the boil and simmer for 8 minutes.
Allow to stand overnight.
Heat oats in the morning, adding more water for consistency of your choice. 
Place oatmeal in a bowl and for each bowl add:
1/2 banana
1 tbsp. walnuts
1 tbsp. coconut chips
1 tbsp. hemp seeds
6 blackberries 
Drizzle 1 tbsp. honey or agave over the top and serve warm.

This is a winner and will kick start your day with a tropical taste of energy and optimal nutrition. 
Serves 2.

Raw Oatmeal Smoothie

1 cup rolled oats
Pinch of sea salt
2 cups water
6 large dates
1 banana
Raw honey or agave

Place rolled oats in a bowl, add salt and water and soak overnight in the fridge.
Place dates in a separate bowl with just enough water to cover them and soak overnight in the fridge.
Place oatmeal mixture in the blender or vitamix with the pitted dates and banana.
Blend together, adding small amounts of the date water to get your desired consistency.
Serve in a bowl, garnish with berries and a drizzle of honey or agave.

Enjoy this tasty, creamy oatmeal variety dish which revs up your body for the day.
Serves 2.

Yummy Banana Hemp Oat-bran Muffins:

1 cup spelt flour
1 cup oat bran
1/2 cup raw brown sugar
2 bananas mashed
2 tbsp. egg replacer
2 tap baking powder
2 tbsp. hemp seeds
1 cup soy or almond milk

Cashew nut frosting:
1 cup cashew nuts
2 tbsp. melted coconut oil
1 tsp lemon juice
3 tbsp. honey
Pinch of salt
Blend together until creamy

Mix all muffin ingredients together, place in muffin pans and bake at 375 degrees F for 20 minutes.
Garnish with cashew nut frosting.

Friday, August 21, 2015

Summer Suppers

Falafel and Marvelous Mango Salad

1/2 onion finely chopped
1/2 zucchini finely chopped
3 cloves garlic finely chopped
1/2 can organic garbanzo beans
1/2 cup broccoli finely chopped 
Sprig of oregano
Tbsp dried mixed Italian herbs
Sea salt pinch
Black pepper

Sauté above and place in a blender or food processor. Blend together and add 2 Tbsp Egg Replacer mixed in 1/4 cup water.
Add 2 Tbsp organic Spelt flour to be able to make balls.
Cover balls in a dusting of spelt flour.
Quick deep fry until golden brown.

Serve on a bed of brown rice and quinoa mix.
Garnish with clover sprouts.

Marvelous Mango Salad:
4 lettuce leaves chopped
1/2 Roma Tomato chopped
2/2 small Japanese cucumber chopped
1 mango chopped
10 walnuts chopped
Garnish with hemp seeds
Serve with a vinaigrette of your choice.

Enjoy this tasty, light and tantalizing dish, perfect for a hot summer's evening.

Tofu Veggie Sramble:

1/2 tub firm tofu
1 packet "Tofu Scrambler" flavoring
1/4 green Bell Pepper chopped small
1/2 tomato chopped small
1/4 zucchini chopped small
1/4 cup chopped broccoli
2 slices onion chopped small
2 tbsp olive oil
1 avocado
2 small sweet potatoes
Sea salt
Black pepper
4 lettuce leaves

Slice the sweet potatoes into thin slices, place on a baking tray with 1 tbsp olive oil, salt and pepper and roast at 375 degrees F until  golden brown. (Approx 18-20 minutes).
Place 1 tbsp olive oil in a frying pan and sauté  the green pepper, zucchini, broccoli, onion and tomato for a few minutes.
Add tofu previously mashed with a fork together with tofu scrambler flavoring powder.
Continue to sauté until heated and thoroughly mixed with vegetables.
Serve on a plate with chopped lettuce and avocado, garnished with sprouts.
Add dressing of your choice to lettuce.

A very light and nutritious supper which can be whipped up within minutes.

Saturday, January 31, 2015

Five Day detox to rev up your engine: day five

Start the day off with a glass of water and lemon


Berry Pineapple smoothie:
1 cup mixed berries
1/2 cup pineaple
1/2 lemon
1/2 cup water
1/2 cup coconut water
1 scoop protein powder

Blend and start your day delisciously

Midmorning snack:

1 apple and sachet of pecan nut butter


Thai Tofu rolls with peanut sauce

Friday, January 30, 2015

Five Day detox to rev up your engine. Day four

Glass of water and slice of lemon up waking

Fruit medley smoothie:
1 cup mixed fruit
1 cup vanilla almond milk
1 scoop plant based protein powder
Blend together and enjoy

Midmorning snack:

4 dated
22 walnut pieces


Lentil broccoli stir-fry:
2 slices onion
2 cloves garlic
1 cup lentils
1 cup broccoli
Salt, pepper, mixed Italian herbs to taste
Top with fresh garden salsa

Midafternoon snack:
1 cup soy yoghurt ( or Greek yoghurt )


Spicy chili 
1 cup Amy's spicy Chili
1 cup Quinoa
Baby greens salad
Topped with 2 green beans/ half tomato mixed in with Chimichuri sauce

Other considerations:
5 mile run
toning exercises for legs, buttocks, arms, core
Epsom salts and sodium bicarbonate tub soak for 20 minutes 

Thursday, January 29, 2015

Five Day detox to rev up your engine. Day three.

Started the day with a glass of water and slice of lemon

I missed this due to rushing in the morning

Midmorning snack:
2 tablespoons peanut butter

Midafternoon snack:

Lunch and dinner:

Acai fruit bowl for both as I had no access to my fridge.

Other considerations:
4 mile brisk walk
I was incredibly busy and had to make do with the healthiest available choices while out and about.

Wednesday, January 28, 2015

Five Day detox to rev up your engine. Day two.

Start the day off with a large glass of water with slice of lemon and a multivitamin supplement.

Pineapple Razzmataz smoothie:

1 cup raspberries
1/2 cup pineapple chuncks
1 cup coconut water
1 scoop plant based protein powder
Blend together. Strain if you want a smoother consistency
Rev up your day!

Midmorning snack:

1 apple 
20 raw walnut pieces


Bed of spinach
1/2 cup red kidney beans
1/2 avocado
4 cherry tomatoes
4 dates
1 tablespoon hummus
Garnish with sprouts
White wine vinegar as a dressing

Midafternoon snack:
1 cup soy yoghurt ( or Greek yoghurt if you eat dairy)
Garnished with a pinch of coconut chips


Tofu Scrambler
Baby greens
Left over kidney beans(1/2 cup)
1/4 avocado
Tomato, sprouts, sunflower seeds
1 tablespoon red pepper hummus

Other considerations:
4 mile fast walk
Epsom salts bath

Tuesday, January 27, 2015

Five Day Detox to rev up your engine: Day one.

Day one:

Started my day with a glass of water and slice of lemon.
Power Berry Banana Smoothie

1 cup mixed berries
1 banana
1 cup vanilla almond milk
1 scoop plant based protein powder

Midmorning snack:

1 apple
2 tablespoons raw, pure peanut butter


Kale Tofu strirfry:
1 tablespoon olive or coconut oil
2 cups Kale
1/2 tray whole white mushrooms
5 oz firm tofu
2 slices onion, chopped
2 cloces garlic, chopped
1 cup brocolli, chopped
Stirfry above with black pepper, sea salt and mixed herbs to taste
Garnish with sprouts and choped cherry tomatoes
Serve and enjoy.

Midafternoon snack:

1 cup soy yoghurt ( or greek yoghurt if you eat dairy)
Garnished with a few coconut chips


Quinoa and Lentil Stir-fry:
Serves 2
1 cup Quinoa cooked
1 cup precooked lentils
1/4 onion
4 garlic cloves
1 cup broccoli
2 cups Kale
1/2 orange bell pepper
1 tablespoon olive oil
Salt, pepper, Italian herbs, Braggs aminos
Stir-fry above and place on a bed of quinoa

Pinch of baby greens
1/2 avocado
4 cherry tomatoes
Garnish with sprouts
Balsamic vinegar for salad dressing

Very tasty, nutritious and satisfying!

Other considerations:
4 mile run
Toning exercises
Epsom salts soaking bath