content

INTRODUCTION 4

MY FOOD JOURNEY TO DATE 6

WORKING YOUR WAY AROUND THE KITCHEN 8

WHY NO DAIRY 18

SEA-VEGETABLES 19

SMOOTHIES/ JUICES/ NUTMILKS 20

BREAKFAST 28

SALADs & SIDES 40

MAINS 58

SWEET TREATS 88
 introduction
If you’re reading this, it means you have just purchased my very first
e-book! I can’t tell you how much this means to me and have to say
a big huge THANK YOU!

This project has been in the pipeline for a while. With my eagerness
and impulsive personality, I had to learn the true meaning of
patience and life’s circles. In hindsight I am so grateful I took the
time to understand my own body and define my own personal
system of healing, one that works for me. With this I use my
intuition to guide me, placing me in the position where I have true
control over my health and do not live with the fear of man-made
physical and emotional dis-ease.

4
Food is an art, literally, which has forced me to tap into so many
other areas of myself, all of which contribute to me maintaining a
healthy mind, body and spirit.

I have observed many patterns and general beliefs regarding health

that I feel should be challenged. For example, if our bodies are in a
state of sickness we often opt for a quick fix and plaster the
problem rather than deal with the root issue. A lot of the time these
root issues are a result of what we feed our temples. Another
example that I have seen time and time again is the myth that with
aging comes ill health and the deterioration of one’s body. How is
it possible that with all the herbs, seeds, fruits and vegetables
available on this planet, mother nature would want us to be in a sick
state at any age?

The power of plant food has allowed me to paint my destiny and

undeniably shape the woman I am today. This e-book is filled with
my personal tips and recipes in creating wholesome and delicious
meals that contribute to a balanced life. This e-book aims to guide
you in learning how to trust your own intuition and strengthen your
relationship with natural, healing and nutritious foods to build and
maintain a flavourful life.

This e-book is about teaching you to find your own personal light
and guide your OWN self. Peace and light to you all!

5
 My food journey to date
My love affair with food has been twelve years in the making. I grew
up in Archway, North London and was very much apart of a what I
call the ‘Chicken Shop Generation', a generation surrounded by
poisonous fast food where there is a lack of knowledge and teaching
into where food actually comes from and its importance to maintain
a healthy life.

I grew up eating good home cooked meals and I was definitely a

natural vegetable lover from a young age. On the flip side I also ate
a lot of convenient sugar laden and processed foods. I instinctively
saw the problem with these types of foods from the ill health of
those around me suffering from diabetes, hypertension etc. I
discovered macrobiotics in 2005 through my mum who was seeking
a way to heal herself at that time. Around the time of discovering
macrobiotics I was in my mid/late teens and was suffering from very
bad acne. My initial reaction (like so many of us) was to treat my
acne with external remedies or go to the doctor in hope of a magic
pill. Boy I got that one wrong! I was prescribed antibiotics to treat
my acne and my body rejected (thankfully) this form of ‘cure’. At that
point I had a light bulb moment and decided that in order to truly
heal myself long term I would need to know exactly what I was
feeding my temple and at the same time I realized that just as
important as the food I was consuming, were the thoughts I was
consuming also.

I wasn’t a huge meat eater at that point and around the same time

6
consciously decided that dairy had to go. I saw a remarkable
difference in how I felt physically and noticed that dairy was
definitely a personal trigger in my skin worsening. Although not
perfect my skin has improved from my severe acne breakout period
and my general well-being is unmatched. I definitely put this down
to what I eat on a daily basis.

I became totally embodied in reading and researching the powers of

healing foods and soon put that practice into cooking and
developing my culinary passion and skills. My heart still skips a beat
when I read and learn about the super powers of food and when I
see the benefits of these amazing foods transforming my life and
those around me. I do not hold on to any labels e.g. vegan,
macrobiotic or raw foodie. I prefer to call my self a seasonal plant
eater and eat in tune with my given environment and its
surroundings.

Change is constant and at different stages in your life your body

may require different things. I believe each of us has the natural
ability to be intuitive about what we need, however in order to gage
and develop that intuition you have to cut out the junk! By
eliminating processed foods you will allow yourself to be naturally
guided towards what you actually need in order to repair and
rebuild your cells and ultimately your mind. You have the power to
decide what your body needs as long as you give it a chance and go
back to the way nature intended you to eat; that being pure, natural
and untouched wholefoods!
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Working your way around the kitchen!

8
 Tip #1 - DETOX YOUR KITCHEN

Having a clear mind equals clarity and calm. This exact principle
can be applied to your kitchen space. Cooking in a clean and
functional space, having basic equipment and of course having
nourishing ingredients is all that is required. Simple. Giving your
cupboards/ pantry a ‘detox’ is the first step to making big
lifestyle changes. This doesn’t have to be an overnight process it
can actually be a gradual change. Perhaps breaking that wheat
pasta cycle and opting for quinoa instead could be a doable
realistic transition. Small steps are better then no steps at all
when taking responsibility for you own health. I say go with
whatever pace you find to be beneficial to you. This is not a race
so easing yourself nice and slowly into this lifestyle is perfectly
fine.

Emptying (detoxing) your fridge and cupboards/ pantry of all

the old crap and replacing it with brand new living foods is the
first step to making realistic lifestyle changes. It won’t only give
you encouragement to step out of your comfort zone and
experiment with new exciting foods, it can actually assist in
breaking the cycle of emotional or bored fuelled eating habits.
Packing your cupboards/ pantry with the right foods can
encourage you to spend time in your kitchen to create loving,
nourishing and balanced meals.

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 tip #2 - cupboard essentials
I just spoke about detoxing your kitchen space, so now you
must be wondering what to gradually aim towards filling your
cupboard/ pantry/ fridge space with. Plant-based living may
appear to be limited but in fact it is the total opposite. There is a
big world to venture into where tastes become exciting and the
possibilities of what you can do to make plant-based foods
flavoursome are endless. All the different colours, textures,
shapes and tastes of plant-based foods means it is a never
ending journey of discovering food beyond your wildest
dreams.

I like to re-use old glass jars and place my seeds, nut and grains
within them. Plastics are full of nasty chemicals so avoiding
when possible and especially when storing food is something I
have adopted. The following list is only a guide of the potential
foods you may want to start introducing to cook with, don’t feel
like you have to purchase everything at once, overtime your
cupboards/ pantry will have variety.

Keeping your kitchen cupboards/ pantry well stocked will

encourage you to make healthier food choices. Taking pride in
your kitchen space and creating a connection with all that it
holds means you will enjoy your time in your sacred space
cooking, creating, learning and healing.

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 Pantry/ cupboard shopping list
GRAINS SEEDS SEA VEGETABLES
Amaranth Chia Arame
Brown rice Flax Dulse
Buckwheat Hemp Hijiki
Kamut Poppy Kelp
Millet Pumpkin Kombu
Oats Sesame Nori
Quinoa Sunflower Wakame
Rye
Spelt
Wild rice
FLOURS
HERBS/ SPICES Buckwheat flour
Basil Chickpea flour
Bay leaf Coconut flour
BEANS Black pepper Gram flour
Aduki Cardamom Spelt flour
Black beans Cayenne
Coriander (Cilantro)
Butterbeans
Coriander seeds
CONDIMENTS/ sweeteners
Chickpeas
Cinnamon Sea salt
Pinto
Cumin Pink salt
Puy lentils
Fenugreek Apple cider vinegar
Red lentils
Garam masala Brown rice vinegar
Garlic powder Miso
Ginger powder Rice mirin
Marjoram Tamari
NUTS Mustard seeds Maple syrup
Almonds Nutmeg Coconut palm sugar
Brazil nuts Onion powder Raw honey
Cashews Oregano
Hazelnuts Rosemary OILS
Pecans Sage Coconut oil
Pine nuts Thyme Olive oil
Walnuts Turmeric powder Sesame seed oil

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 Tip #3 - fresh food
Fresh produce is something that I shop for various times during
the week. Fresh vegetables are my staple, in particular green
vegetables. I always make sure I stock up weekly at the farmers
market to ensure I get the freshest produce available.

If you’re buying organic (which I highly recommend) you will

notice that fresh produce won’t last very long, unlike
conventional produce which has been heavily sprayed with
toxic, cell destroying pesticides and chemicals to maintain its
shelf life. We don’t want to ingest any of these nasties so best to
opt for organic when possible.

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 Fresh FRUITS & VEGATABLES list
FRUITS VEGETABLES
Apples Artichoke Purslane
Apricots Asparagus Radish
Avocado Aubergine Rocket (arugula)
Bananas Beetroot Romaine lettuce
Blackberries Beet greens Sorrell leaves
Blueberries Bok Choy Spinach
Cherries Broccoli Shallots
Cranberries Brussel sprouts Spring onions
Dates Cabbage Sugar snaps
Figs Carrots Swede
Grapefruit Chard Sweet potato
Grapes Chayote Tomatoes
Guavas Cauliflower Watercress
Kiwis Celeriac
Lemons Celery
Limes Courgettes (zucchini) SQUASH VARIETIES
Lychees Cucumber Acorn
Mangos Dandelion greens Butternut
Melons Endive Crown prince
Nectarines Fennel Delicata
Oranges Green banana Hubbard
Papayas Kale Kabocha
Passion fruit Kohlrabi Red kuri
Peaches Leeks Spaghetti
Pears Little gem
Persimmons Mangetout
Pineapples Marrow
Plums Mushrooms FRESH HERBS
Pomegranates Mustard greens Basil
Prunes Okra Coriander
Raspberries Olives Dill
Rhubarb Onions Mint
Star fruit Parsley Parsley
Sour sop Parsnips Rosemary
Strawberries Peppers Sage
Tamarind Purple sprouting Thyme

13
 Tip #4 - seasonal eating

Once upon a time it was completely normal to eat with the seasons.
Long before the days of importing just about every type of fruit and
vegetable possible we would only eat what grew in the given
season and climate of our environment.

My principle is pretty simple; 75% of the fruits and vegetables I eat

are grown locally, in season and are organic. There are occasions
where I will crave tropical fruit in the winter which has been shipped
from half way around the world. I won’t deprive myself but I know
that I feel best and it is environmentally mindful for me to eat what
grows naturally in my given environment and at that particular time
of the year.

Nature is truly remarkable. It provides us which a clock system that

indicates exactly what we need to eat all year round. For example,
take summer fruits/ vegetables; berries, melon, cucumbers,
tomatoes, aubergines, courgettes, radishes etc. They are all fruits/
vegetables that have a high water content. Nature knows that in the
hotter seasons we must stay hydrated and the most important way
of doing this is through our food choices. Then take winter
vegetables; squash, parsnips, suede, celeriac etc. During the colder
months we require more filling and dense foods to warm and
insulate our bodies. Adopting the principle of ‘eating with the
seasons’ allows us to connect with nature and align ourselves with
the natural rhythm our bodies are designed to follow.

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15
 Tip #5 - Kitchen equipment
If you don’t have everything in the list below, do not panic! Slowly
acquiring what you need for your kitchen revolution will be just fine.
Below is a list of what I have found to be most useful in my kitchen.

Cooking tools/ utensils :

Glass mixing bowls/Glass containers/Glass jars
Wooden spoons
Baking trays
Mini hand grater
Regular grater
Sharp knives
Measuring cup set
Wooden/ plastic chopping boards
Vegetable peeler
Pestle & mortar
Colander
Sieve
3 Tier steamer
Nut milk bag
Pots/ pans
Spiralizer
Pressure cooker
Kitchen equipment:
Food blender
Food processor
Juicer

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 Tip #6 - Soaking + cooking times
Why soak?
Soaking beans and certain grains is essential for good digestive health and
reaping the maximum benefits from these foods. Soaking allows certain gas
causing phytic acids to be removed making it easier for you body to absorb
and assimilate nutrients.

Why use a pressure cooker?

For cooking beans in particular I always use my favourite pressure cooker. A
pressure cooker is a saviour in a wholefoods kitchen and has the ability to
speed up cooking time remarkably.

How to cook beans

After soaking beans, thoroughly wash and rinse them. Add beans to a
pressure cooker (or large pot). Cover with plenty of fresh clean water and a
strip of Japanese kombu. Kombu will make your beans significantly softer
and again like soaking, will reduce gas producing properties.

GRAINS & RICE DRIED SOAKING TIME WATER COOKING TIME YIELD
(CUP) (HOURS) TO COOK (MINUTES) (CUP)
(CUP)

AMARANTH 1c 0 2 ½c 25 2 ½ c

BLACK RICE 1c 8 1 ¼c 30 3c
BROWN RICE 1c 8 1 ½c 20 3c

MILLET 1c 0 1 ¾c 20 3c
OATS 1c 0 2c 5 2c

SPELT COUSCOUS 1c 0 1.5 15 3c

SPELT BERRIES 1c 8 1c 50 2c

QUINOA 1c 0 1 ¼c 15-20 3c

WILD RICE 1c 1 2 ½c 50-60 3c

BEANS DRIED SOAKING TIME WATER COOKING TIME* YIELD

(CUP) (HOURS) TO COOK (HOUR) (CUP)
(CUP) REGULAR POT

ADZUKI BEANS 1c 8-12 4c 1 2

BLACKBEANS 1c 8-12 4c 1 2

BUTTERBEANS 1c 8-12 5c 1 ½ 3

CHICKPEAS 1c 8-12 5c 2 3

*pressure cooking time will vary depending on individual pressure cooker - check manual.
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 why no dairy
Why would I consume dairy when I can get vital minerals (of
course including calcium) from eating greens and a host of
other wholefoods to keep my whole body functioning?

Maintaining healthy bones involves ingesting foods that the

body can correctly absorb and put to good use. Osteoporosis is
a common disease where the bones become more porous, less
dense and less strong. Why is it that this is becoming more and
more common? Dairy, general poor eating habits and lifestyle.

Dairy contributes to so many western health implications

including cardiovascular, respiratory and as mentioned bone
health.

The most exciting thing is that there is no need to miss dairy

when there is a plant-based alternative for almost all your dairy
favorites. Making your own nut milks is one of the quickest and

fun things to do in a wholefoods healing kitchen. Using cashews,

avocados and tahini to give you that creamy texture in savory and
sweet foods is a savior. For your favorite baking recipes you can

use chia or flax seeds as an egg alternative to bind your

ingredients together.

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 Sea vegetables
Some of the most mineral rich foods that are available to us are sea
vegetables. You can easily find sea vegetables in most health food
stores. The different types include nori, kombu, wakame, arame and
hijiki plus others. Easy and quick to prepare, these healing foods will
assist your body in functioning correctly. Sea vegetables contain
potassium, iron and calcium along with other minerals. Very
importantly the minerals found in these vegetables can be
absorbed by the body, meaning that the minerals in these foods will
actually assist in the correct functioning of your system rather than
play havoc and cause illness. They also play a vital role in helping
produce healthy red blood cells. It is not necessary to use huge
amounts of sea vegetables. Introduce them slowly in very small
quantities.

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Smoothies/ juices/ nut milks

20
 GREEN JUICE
INGREDIENTS
serves 2
• handful parsley
• ½ bunch kale
• 1 lemon or lime
• 3 stalks celery
• 2 inch piece ginger (peeled)
• 1 cucumber
• 1 pear or apple (optional)

METHOD
1. Wash all ingredients
and peal the ginger.

2. Juice all ingredients.

3. Serve immediately.

Spiced pineapple JUICE

INGREDIENTS
serves 2
• 1 medium pineapple
• 2 apples
• 1 tsp. cinnamon

METHOD
1. Peel pineapple and cut
into pieces.

2. Juice pineapple and

apple. Stir in cinnamon
powder.

3. Serve immediately.
 Beetroot, apple & ginger juice

INGREDIENTS
serves 2
• 1 medium beetroot • 2 inch piece ginger (peeled)
• 1 apple • 1 cucumber

METHOD
1. Wash all ingredients thoroughly, peel the ginger & juice in order
listed.

2. Serve immediately.
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 Cacao & prune smoothie

INGREDIENTS
serves 2
• 3 frozen banana • ½ avocado
• 5 soft dried prunes • 1 ½ tbsp. raw cacao
• 1 cup nut milk
METHOD
1. Add all ingredients to a high speed blender and blend until
smooth.

2. Serve immediately.
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 strawberry & Maca SMOOTHIE

INGREDIENTS
serves 2
• 250g strawberries • 1 tbsp. maca powder
• 2 frozen bananas • ¾ cup nut milk or water

METHOD
1. Add all ingredients to a high speed blender and blend until
smooth

2. Serve immediately.
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 BEET & BERRY VERY RED SMOOTHIE

INGREDIENTS
serves 2

• 1 small beetroot (peeled) • 2 frozen bananas

• 150g blueberries • 1 cup nut milk or water

METHOD
1. Add all ingredients to a high speed blender and blend until
smooth.

2. Serve immediately.
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 Believe me when I say there is nothing that compares to fresh
homemade nut and seed milks! I love adding vanilla pod seeds,
cardamom, cinnamon and dates my nut milk for a burst of flavour!

Basic nut & seed milk

INGREDIENTS

• 1 cup soaked nuts/ seeds (almonds, • 4 cups fresh water

hemp seeds, brazil nut, walnuts) • 4 medjool dates (optional)

METHOD
1. Soak desired nuts or seeds overnight or for 8 hours.

2. Wash and rinse with fresh water.

3. Place in a high speed blender along with water and dates. Blend
until smooth.

4. Cover a large bowl with a nut milk bag and strain the milk through.
Store in an air tight glass jar in the refrigerator.

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 Cardamom and vanilla bourbon nut milk
INGREDIENTS

• 1 cup almonds • 1 cardamom pods (seeds)

• 1 tbsp. maple syrup • 1 vanilla pod (seeds)
• 1 tsp. mixed spice (cinnamon, • 4 cups water
nutmeg, cloves and ginger)
METHOD
1. Soak almonds overnight or for 8 hours

2. Wash and rinse almonds with fresh water and place in a blender.
Crush the cardamom pod to unleash the small black seeds, cut the
vanilla pod length ways to scoop out the black seeds and add both to
the blender along with the maple syrup, mixed spice and water. Blend
until smooth.

3. Cover a large bowl with a nut milk bag and strain the milk through.
Store in an air tight glass jar in the refrigerator.

Cacao, date & Hazelnut nut milk

INGREDIENTS

• 1 cup hazelnuts • 3 tbsp. raw cacao powder

• 8 pitted medjool dates • 4 cups fresh water

METHOD
1. Soak hazelnuts overnight.

2. Wash hazelnuts with fresh water and place in a blender along with
the medjool dates and water. Blend until smooth.

3. Cover a large bowl with a nut milk bag and strain the milk through.

4. Place the strained milk back into the blender along with the raw
cacao powder. Blend once again for 30 seconds. Serve immediately or
transfer to an air tight glass jar and store in the fridge.
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breakfast

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 Millet, banana & walnut porridge

INGREDIENTS
serves 2-3
• 1 cup dried millet seed • ½ tsp. nutmeg
• 1 ¾ cups water • 1 tsp. cinnamon
• 1 ripe banana • toppings: walnuts &
• ¾ cup nut or coconut milk chopped banana
• 2 tbsp. natural sweetener
METHOD
1. Wash millet until water runs clear using a sieve. Add to a
saucepan and toast for 3 minutes on a medium heat. Add water,
bring millet to a boil, decrease heat to low and cover saucepan.
Simmer for 20 minutes. Fluff millet with a folk once it is cooked.
Turn heat off.

2. Place the banana, coconut milk, sweetener of your choice,

nutmeg and cinnamon in a blender and blend until smooth.

3. Add the blended ingredients to the pot of cooked millet. Stir on a

medium heat for a few minutes until porridge is heated.

4. Serve and top with chopped banana and walnuts. Enjoy!

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Quinoa & oat porridge

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 INGREDIENTS
serves 2

• 1 cup rolled oats • 1 tsp. cinnamon

• 1 cup cooked quinoa • 1 tbsp. raisins
• 1 ½ cups water • 2 tbsp. natural sweetener
• 1 ½ cups nut milk • toppings – blueberries,
• 1 tbsp. desiccated banana, toasted coconut
coconut flakes

METHOD

1. Add oats to a saucepan followed by the water. Stir oats on a

low-medium heat for 3 minutes.

2. Add the cooked quinoa, raisins, desiccated coconut, sweetener

of choice, cinnamon and nut milk to the saucepan. Decrease heat
to low and stir for approximately 4 minutes or until porridge has
thickened or reached desired consistency.

3. Serve and use toppings of your choice!

This is a perfect way to use up left over quinoa you may have stored
in your fridge. I once experimented by combining quinoa with a few
oats. That was it, this soon became my favorite combination ever.
The oats make this porridge creamy, whilst the quinoa gives it a
delicious texture!

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 coconut & apricot granola

INGREDIENTS
7-8 cups
• 10 organic dried apricots
• 2 cups coconut flakes
• 1 cup pumpkin seeds
• 1 cup almond flakes
• 1 cup chopped hazelnuts
• ¼ cup sesame seeds
• ¼ cup cacao nibs
• 1 tsp. cinnamon
• 4 tbsp. coconut oil
• 4 tbsp. maple syrup

METHOD
1. Preheat oven to 300°F / 150°C.

2. In a large bowl add the sliced dried apricots, chopped hazelnuts,

coconut flakes, pumpkin seeds, sesame seeds, almond flakes, cacao
nibs, melted coconut oil and maple syrup. Mix all ingredients
together.

3. Place granola evenly on a large flat baking tray and place in the
oven for 25 minutes. The granola should turn a crisp golden colour.

4. Remove granola and wait for it to cool down completely before

storing in an airtight glass jar or container.
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 Over night CHIA AND OAT POT

INGREDIENTS
serves 1
• 1 tbsp. chia seeds • extras: pumpkin seeds,
• ½ cup rolled oats raisins, cacao nibs,
• 1 tbsp. maple syrup or desiccated coconut, dried
honey cranberries
• ¾ cup nut milk • toppings: banana, berries,
almond butter
METHOD
1. In a jar or container, add the chia seeds, oats, maple syrup and
any other desired extras.

2. Pour in the nut milk and stir all ingredients together. Cover
and place the jar in the fridge overnight.

3. In the morning give the overnight chia and oat pot a stir,
adding a little more nut milk if needed. Top with desired
toppings and enjoy!

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Miso & quinoa breakfast bowl

34
 INGREDIENTS
serves 2
• ¾ cup dried quinoa • 1 tbsp. miso paste or 10g
• 1 cup water (cooking quinoa) miso sachet
• ½ leeks • 2 tbsp. tamari
• 1 red onion • 2 inch piece ginger
• 1 carrot (grated)
• ½ bunch kale • 2 cups water
• 4cm strip dried wakame • sesame seeds (to serve)

METHOD
1. Wash and rinse quinoa. Add to a saucepan followed by water
and bring to a boil. Decrease heat to low, cover saucepan and
simmer for approximately 12-15 minutes or until all water is
absorbed and quinoa is translucent. Turn heat off.

2. In a separate saucepan add 2 cups water and heat. Once water is

heated place the chopped leeks, chopped carrots, sliced red onion
and grated ginger in the saucepan. Simmer on a low heat for 5
minutes.

3. Add the tamari, wakame and 1 ½ cups cooked quinoa. Cover

saucepan and simmer for a further 10 minutes.

4. Turn heat off. Add the thinly chopped kale, miso and stir
altogether. Wait for kale to wilt from the heat of the saucepan.
Serve in bowls and sprinkle on sesame seeds (optional). Add more
tamari if you wish.

Sometimes I like to start my day off with savory foods. This recipe is
so satisfying, especially in the colder months. It is packed with filling
vegetables, quinoa, warming ginger and the nutrient dense sea
vegetable ‘wakame’!

35
Amaranth w/ roasted banana

36
 INGREDIENTS
serves 2

• 1 cup dried amaranth • 2 bananas

• 2 ½ cups water • 1 tsp. coconut oil (melted)
• ½ cup nut milk • optional toppings:
• 2 tbsp. maple syrup or pumpkin seeds, almond
honey butter
• 1 tsp. cinnamon

METHOD
1. Add amaranth to a saucepan and cover with water. Bring to a
boil, decrease heat to low, cover saucepan and simmer for 20-25
minutes, making sure you stir often to avoid scorching the bottom.

2. Once amaranth is cooked (water should be absorbed) pour in the

nut milk and stir continuously for 2 minutes on a low heat. Add
cinnamon, maple syrup or honey and turn heat off.

3. Halve the banana and rub with a little coconut oil and a sprinkle
of cinnamon. Place bananas on a flat baking tray.

4. Place bananas under a grill for 4-5 minutes until golden.

Alternatively you can roast them in a 400°F / 200°C oven for 10
minutes.

5. Once the bananas are golden, stir and heat up amaranth if

necessary. Place the amaranth in bowls and top with the grilled
bananas, pumpkin seeds and almond butter.

Amaranth is my go to seed/ grain of choice on a weekend morning

when I’ve got a little more time in the kitchen. It’s a great
alternative to everyday oats. Amaranth is an ancient seed and is one
of the most protein rich plant based food available.

37
Black rice & coconut porridge

38
 INGREDIENTS
serves 2

• 1 cup dried black rice • 1 tbsp. sweetener of

choice
(soaked)
• 1 ¼ cup water • toppings of your choice:
berries, toasted almond
• ½ can or 200ml coconut
flakes
milk

METHOD
1. Soak black rice for 8 hours or overnight. Wash black rice
thoroughly, rinse and add to a saucepan with fresh water.

2. Bring rice to a boil, decrease heat to low, cover saucepan and

simmer for 30 minutes or until water is absorbed and the rice is soft.
Add a touch more water to make rice softer if necessary.

3. Once rice is cooked add coconut milk and sweetener to the

saucepan. Bring to a slight boil, stir and decrease heat to low. Cover
saucepan and simmer for 4 minutes. The coconut milk will turn a
dark purple color.

4. Stir black rice porridge, serve in bowls and add desired toppings.

Black rice makes the perfect sweet and filling porridge. Black rice is
full of amazing minerals and is rated highly in terms of nutritional
content when compared to other forms of rice (high protein and
fibre count). This dense type of rice has a nutty and sweet taste
some what similar to brown rice and when cooked it turns an
amazing purple colour!

39
Salads & sides

40
 Warm Butternut squash & olive salad

INGREDIENTS
serves 4
• 1 butternut squash • 1 red pepper • black pepper and
• 1 red onion • handful coriander sea salt (to taste)
• ½ cup black pitted olives • 1 tsp. cumin seeds • 3 tbsp. olive oil
METHOD
1. Preheat oven to 400°F / 200°C.

2. Peel and chop butternut squash into small cubes. Place on a flat baking
tray. Cover with crushed cumin seeds, black pepper, sea salt, 2 tbsp. olive
oil and mix altogether. Place in the oven for 30 minutes.

3. In a pan heat 1 tbsp. olive oil. Sauté red onions until soft and add to a
bowl followed by the cubed red pepper (raw), finely chopped coriander
and black pitted olives (wash and rinse olives if necessary).

4. Remove roasted squash and add to the bowl. Mix altogether and serve.
41
Curry tahini, spelt & kale salad

42
 INGREDIENTS
serves 4
Salad Curry tahini
• 1 ½ cups spelt grain • 200g light tahini
(soaked) • 1 tsp. garam masala
• 1 ½ cups water • 1 tbsp. cumin seeds or powder
• ½ bunch kale • ½ tsp. medium curry powder
• 3 tbsp. olive oil • 1 garlic cloves
• 1 red peppers • 3 tbsp. apple cider vinegar
• 100g cherry tomatoes • 1 lemon (juice)
• ½ red onion • ¾ cup water
• 100g dried cranberries • black pepper & sea salt
• 2 tbsp. pumpkin seeds (to taste)

METHOD
1. Soak spelt grain overnight. Wash, rinse, remove any black debris
and add to a saucepan with fresh water. Bring to a boil and reduce
heat. Cover pot and simmer for 50-60 minutes or until spelt grain is
soft and all water has been absorbed.

2. Whilst spelt is cooking, thinly chop the kale and add to a bowl.
Add olive oil to the bowl and massage kale with your hands (this
process will soften the kale).

3. Dice red pepper, quarter cherry tomatoes, thinly slice red onion
and add all to the bowl of kale along with the dried cranberries and
pumpkin seeds. Set bowl aside.

4. In a blender add all curry tahini ingredients and blend until

smooth. Add a touch more water if necessary.

5. Once spelt is cooked transfer it to the kale salad bowl and add
the curry tahini. Combine all ingredients together and serve.

This salad gives you an idea on how to eat spelt in its natural
‘whole’ form. Spelt grain itself has a nutty taste and is super
nutritious. This recipe is bursting with flavor and different textures. It
is brought to life using the curry tahini dressing. This dressing is one
of my favorite ways to spice up a salad or any meal.

43
Spinach, za’atar & roasted garlic falafels

44
 INGREDIENTS
10-12 falafels
• 3 cups cooked or 2 cans • ½ cup chickpea flour
chickpeas • 1 banana shallot (or 1 white
• 100g baby spinach onion)
• small handful fresh coriander • 1 tbsp. za’atar
• small handful fresh parsley • 1 ½ tbsp. cumin powder
• 1 heaped tbsp. light tahini • 1 tsp. cayenne
• 1 bulb garlic • black pepper & sea salt (to
• olive oil (to roast garlic) taste)
• 1 lemon (juice) • grape seed oil (cooking)

METHOD
1. Preheat oven to 400°F / 200°C. Place whole bulb of garlic in a
small piece of foil, drizzle over some olive oil and securely wrap the
foil up. Place on a dish in the oven for 30 minutes.

2. Whilst the garlic is roasting finely chop the fresh coriander and
parsley followed by dicing the shallot.

3. Wash and rinse chickpeas (if using from canned). Place canned or
freshly cooked chickpeas in a food processor followed by the baby
spinach, coriander, parsley, tahini, chickpea flour, shallot, za’atar,
cumin, cayenne, black pepper and sea salt.

4. Remove garlic from the oven and peel each roasted clove. The
cloves will slide out easily. Add the roasted garlic to the food
processor with other ingredients.

5. Pulse for a few minutes, occasionally scrapping down the sides if

required. The mixture should have a little texture and not be
completely smooth. Transfer to a bowl before preparing to cook.

6. In a deep frying pan, heat 2 tbsp. grape seed oil on a medium –

high heat. Shape falafels (as shown in picture) and add to the frying
pan. Cook for 2 minutes and turn over. Continue cooking for
another 2-4 minutes making sure both sides are golden.

7. Serve immediately with salad, curry tahini dressing (page 45) or

as an accompaniment to a main meal!

45
Beetroot & herb couscous

46
 INGREDIENTS
serves 4

• 1 ½ cups spelt couscous • 2 tbsp. olive oil

• 1 cup beetroot juice • pinch cinnamon
• 1 cup water • black pepper & sea salt
• 30g fresh parsley (to taste)

METHOD

1. Place dried couscous in a bowl. Follow on by adding finely

chopped parsley, olive oil, cinnamon, black pepper and sea salt to
the bowl of dried couscous.

2. Add beetroot juice and water to a saucepan and heat up on a

medium heat for 3-4 minutes or when the liquid is brought to a
boil.

3. Pour the heated beetroot juice and water over the bowl of
couscous, parsley, olive oil, cinnamon, black pepper and sea salt.
Cover the bowl immediately to trap heat and allow the couscous to
sit and cook for 15 minutes.

4. Gently fluff couscous up with a folk and serve!

Using beetroot juice to cook couscous gives it an explosive colour

and flavour. Paired with fresh parsley this combination is incredible.
There are so many varieties of couscous available these days. I
prefer to use either spelt or kamut.

47
Epic sweet potato fries

48
 INGREDIENTS
serves 2

• 2 large sweet potatoes • 1 tbsp. paprika

• 2 tbsp. coconut oil • 1 tbsp. cumin seeds
• black pepper & sea salt (crushed) or powder
(to taste)
METHOD

1. Preheat oven to 430°F / 220°C.

2. Heat 4 cups of water in a steam pot. Slice sweet potatoes into

chunky fries.

3. Add sweet potato fries to a steam tray and steam for 5 minutes
(be sure to only slightly cook the potatoes).

4. Place steamed fries on a large flat baking tray. Add coconut oil,
black pepper, sea salt, paprika and cumin. Make sure all fries are
covered with the oil and seasoning.

5. Place fries in oven for 20-25 minutes, turning them occasionally

to brown each side.

6. Once golden, remove from oven and serve!

There are probably hundreds of recipes for sweet potato fries, but I
swear by this method when I want the crunchiest golden perfect
fries. The method of cooking the potatoes ‘twice’ really is the magic
trick. The combination of the fragrant cumin and sweet paprika
brings these sweet potato fries to life!

49
Quinoa tabbouleh

50
 INGREDIENTS
serves 4

• 1 ½ cup dried quinoa • 30g fresh coriander

• 2 cups water • 30g fresh parsley
• 200g cherry tomatoes • 2 lemon (juice)
• 1 small red onion • large guzzle olive oil
• small bunch mint leaves • black pepper & sea salt
(to taste)

METHOD

1. Wash and rinse quinoa. Add to a saucepan and cover with water.
Bring to a boil, reduce heat to low and cover saucepan for
approximately 12-15 minutes or until all water is absorbed and
quinoa is translucent.

2. Whilst quinoa is cooking, finely chop all the herbs (mint,

coriander and parsley), finely slice red onion and the quarter cherry
tomatoes. Place the ingredients in a bowl.

3. Add lemon juice, sea salt, black pepper and olive oil to the bowl
of fresh herbs, tomatoes and red onion. Mix altogether.

4. Once quinoa is cooked transfer it to a separate large bowl and

allow it to cool for 15 minutes or until room temperature. Once
quinoa has cooled down, add it to the bowl of other ingredients.
Combine altogether and serve.

51
Fried Mushroom wild rice

52
 INGREDIENTS
serves 4

• 1 ½ cups wild rice • 1 tbsp. dried oregano

• 3 cups water • black pepper & sea salt
• 6 brown mushrooms (to taste)
• 1 white onion • 2 tbsp. tamari
• 3 garlic cloves • 1 tbsp. coconut oil
• 2 inch piece ginger (peeled)

METHOD
1. Soak wild rice for 1 hour. Wash, rinse and add to saucepan along
with water and pinch of sea salt. Bring rice to a boil. Decrease heat
to low and simmer for 40-45 minutes until rice is soft and cooked.

2. Heat coconut oil in a large frying or sauté pan. Add chopped

onions, grated garlic, grated ginger and stir for 3 minutes until
onions have softened.

3. Add chopped mushrooms, oregano, black pepper and tamari to

the frying pan. Stir and cook on a low-medium heat for 5 minutes.

4. Add cooked wild rice to the pan of mushrooms. Mix all

ingredients together and cook for a few minutes until flavors have
combined. Turn heat off and serve!

This fried mushroom wild rice is a perfect side for a warm winter
stew or curry or is just as good enjoyed by itself. Wild rice is an
electric food and is not a grain, it is considered to be a type of
grass. It is a great alternative for those who find other varieties of
rice or grains difficult to digest. Give it a go!

53
 Roasted red pepper &
butternut squash fire dip

54
 INGREDIENTS

• 1 large butternut squash • 1 tsp. cumin

• 1 red pepper • black pepper & sea salt
• 6 sundried tomatoes (to taste)
(soaked) • 1 lime (juice)
• olive oil
METHOD
1. Soak sundried tomatoes over night or for a minimum of 4 hours.

2. Preheat oven to 400°F / 200°C.

3. Begin by cutting the squash in half, scooping the seeds out,

rubbing with a dash of olive oil or coconut oil (optional) and placing
face down on a baking tray. Place in the oven for approximately 45
minutes. Squash will become golden and soft.

4. Place both the chopped red pepper and drained sundried

tomatoes on a separate baking tray. Brush with a dash of olive oil
and place in the oven (place in the oven 25 minutes after the
squash as the peppers and tomatoes will cook much faster). Cook
for 20 minutes in the oven.

5. Remove both trays from the oven. Remove skins from the
butternut squash and place the flesh into a food processor along
with the roasted red peppers, sundried tomatoes, cumin, lime juice,
black pepper and sea salt. Process for approximately 3 minutes or
until the dip appears smooth and vibrant.

6. Store in a glass jar. Wait for the dip to cool down and refrigerate.
Will keep in the refrigerator for 4-5 days.

This dip is completely bean free but still reminds me of a yummy

version of hummus. This fire dip is a perfect sun warming
accompaniment to your plate. You can also try spreading it on
some nutty bread and topping with avocado and black pepper. It is
truly the best!

55
 Warm chickpea salad

INGREDIENTS
serves 4
• 1 cup dried or 2 cans • 1 tsp. paprika
chickpeas • 1 lemon (juice)
• 3 cm strip kombu (optional) • 1 tbsp. olive oil
• 2 red peppers • 1 ½ tbsp. dried herbs (basil,
• 1 red onion oregano or marjoram)
• 2 spring onions • black pepper & sea salt
• handful fresh parsley (to taste)
METHOD
1. If using dried chickpeas, soak over night or for 8-12 hours. Drain water,
wash and rinse. Add chickpeas to a pot with plenty of fresh water, sea salt
and kombu (optional). Cover and cook for 2 hours on a low-medium heat. If
using a pressure cooker follow the manual for specific cooking times. If
using canned chickpeas: rinse, wash and add to a saucepan with fresh
water (heat canned chickpeas once all other ingredients are prepared).

2. Preheat oven to 400°F / 200°C. Chop red peppers 2cm cubes and thinly
slice red onion. Place both in an oven dish with olive oil and sea salt. Place
dish in the oven for 20 minutes and remove. Finely slice spring onions
and chop parsley, place in a bowl and set aside.

3. In the bowl of spring onions and parsley place the warm cooked
chickpeas and drizzle on olive oil, lemon juice, black pepper, oregano (or
dried herb/s of your choice) and paprika. Mix in the roasted red peppers
and red onion. Serve and enjoy.
56
 Avocado & walnut pesto

INGREDIENTS

• 1 avocado • 3 tbsp. apple cider

• large handful fresh basil vinegar or 1 lemon
• ½ cup walnuts (juice)
• 3 tbsp. olive oil • black pepper & sea salt
(to taste)

METHOD
1. Place all ingredients into a food processor or blender.

2. Process or blend altogether, making sure the walnuts are kept

semi chunky. You may have to scrape down the sides of your
machine a couple of times whilst processing or blending the
pesto. Serve!

This pesto is perfect as a dip or an extra addition to a salad. I love

mixing it together with warm chickpeas, topped with chopped red
onion and a good dash of black pepper. The taste and flavour is
immense, I promise!
57
mains

56
 SUNDREID TOMATO pesto PASTA

INGREDIENTS
serves 4
• 400g spelt fusilli pasta • 6 tbsp. olive oil
• 1 cup sundried tomatoes • 1 lemon (juice)
• 50g pine nuts • handful fresh basil
• 5 garlic cloves • black pepper and sea salt
(to taste)

METHOD
1. Soak the sundried tomatoes over night or for a minimum of 4 hours.

2. Toast pine nuts in a pan until golden. Set aside and allow pine nuts
to cool for a few minutes.

3. Cook the pasta.

4. Place soaked sundried tomatoes, pine nuts, chopped garlic, olive oil,
lemon juice, black pepper, sea salt and fresh basil into a food
processor.

5. Pulse on a low setting for a few minutes.

6. Stir the pesto sauce into the cooked pasta. Heat and serve!
59
Sweet potato & chickpea curry

60
 INGREDIENTS
serves 4
• 1 cup dried or 2 cans • 1 tbsp. dried thyme
chickpeas • 1 tbsp. dried oregano
• 3 cm strip kombu (optional) • 1 tbsp. garlic powder
• 400g passata • ½ tsp cayenne
• 1 large sweet potato • 1 tbsp. cumin seeds
• 1 red pepper • 2 tbsp. tamari
• 1 white onion • black pepper & sea salt (to
• 4 garlic cloves taste)
• 3 inch piece ginger (peeled) • 1 tbsp. maple syrup
• 200ml coconut milk • handful chopped fresh
• 1 tbsp. coconut oil coriander
• ½ cup water
METHOD
1. If using dried chickpeas, soak over night or for at least 8 hours.
Drain water, wash and rinse. Add chickpeas to a pot with plenty of
fresh water, sea salt and kombu (optional). Cover and cook for 2
hours on a low-medium heat. If using a pressure cooker follow the
manual for specific cooking times. If using canned chickpeas, wash,
rinse and set aside.

2. To make the curry, melt coconut oil in a large pot on a low heat.
Finely dice onions, chop garlic, grate ginger and add to the pot of
heated coconut oil. Cook for a few minutes until onions have
softened.

3. Add thyme, oregano, garlic powder, cayenne, crushed cumin

seeds, tamari, black pepper, sea salt, maple syrup and stir. Add
passata, decrease heat to low and simmer for 5 minutes.

4. Peel and chop the sweet potato into 2cm chunks. Thinly slice the
red pepper length ways. Add sweet potato and red pepper to the
pot along with the cooked or canned chickpeas, ½ cup water and
coconut milk. Stir all ingredients.

5. Cover pot and cook on a low-medium heat (occasionally stirring)

for approximately 20-25 minutes or until sweet potato has
softened.

6. Once heat is turned off, throw in some fresh coriander, add more
black pepper if necessary and serve with brown rice or quinoa.
61
Grilled aubergine bowl

62
 INGREDIENTS
serves 2

Grilled aubergine Avocado & mint dressing

• 1 large aubergine • 1 avocado
(egg plant) • 1 tbsp. tahini
• ¼ cup olive oil • 1 spring onion (finely
• 1 tbsp. paprika chopped)
• 1 tbsp. garlic powder • 6 mint leaves
• 1 tbsp. oregano • pinch cayenne pepper
• 1 tbsp. tamari • 4 tbsp. apple cider
Herb salad vinegar
• black pepper & sea salt
• 200g cherry tomatoes
(to taste)
• ½ cucumber
• ½ cup water
• handful fresh parsley
• 1 tbsp. olive oil
• 1 lemon (juice) Quinoa
• pomegranate (optional) • 2 cups cooked quinoa

METHOD
1. Slice aubergine into 4 strips length ways. In a mixing bowl add
and combine together the olive oil, paprika, garlic powder and
oregano. Place and cover the aubergine in marinade and set aside
for 10-15 minutes.

2. In a food processor add all avocado and mint dressing

ingredients and whiz together until smooth.

3. Take aubergine and lay each strip flat on a baking tray. Place
under the grill on a medium temperature, occasionally turning the
aubergine until golden. Cook for approximately 10-12 minutes.

4. Chop cherry tomatoes, dice cucumber and finely chop parsley.

Place in a bowl. Swish over the olive oil, lemon juice, sea salt and
mix all together. Top with pomegranate if you wish.

5. Serve up the grilled aubergine, cooked quinoa, herb salad and

avocado dressing!

63
Chickpea burger

64
 INGREDIENTS
5-6 burgers

• 1 large sweet potato • 1 tbsp. cumin

• 1 red onion • 1 tsp. dried thyme
• 3 garlic cloves • 1 tsp. dried oregano
• 50g fresh parsley • 2 tbsp. tamari
• 50g fresh coriander • pinch cayenne pepper
• 1 cup dried or 2 cans chickpeas • black pepper & sea salt (to
• 2 tbsp. nut or seed butter taste)
• 100g breadcrumbs • coconut or grape seed oil

METHOD
1. Peel and chop sweet potato into medium pieces. Steam or boil
for approximately 15 minutes or until soft.

2. Whilst sweet potato is cooking, finely chop the red onion, garlic,
parsley and coriander.

3. Once sweet potato is cooked add it to a food processor (most

ideal) or high speed blender. Add remaining ingredients: red onion,
garlic, parsley, coriander, chickpeas, nut or seed butter, cumin,
thyme, oregano, tamari, cayenne, black pepper and sea salt.

4. Process or blend making sure the mixture remains a chunky

consistency.

5. Once all ingredients are combined transfer mixture to a bowl and

shape burgers. Cover each burger with breadcrumbs.

6. Heat a non-stick frying pan (heating a little coconut or grape

seed oil is optional) on a medium heat. Add the burgers and flip
over every few minutes for approximately 15 minutes making sure
burgers are golden on each side.

7. Add to a burger bun with smashed avocado, lettuce and

tomatoes if desired and serve!

65
Walnut tacos

66
 INGREDIENTS
serves 2-3

Walnut meat Tomato salad Avocado crème

• 1 ½ cup walnuts • 250g cherry • 2 avocado
(soaked) tomatoes • 2 garlic cloves
• 2 tbsp. olive oil • ½ red onion • 1 lime (juice)
• 1 tbsp. tamari • handful parsley • sea salt
• 1 tbsp. cumin • 1 tbsp. apple • handful coriander
• 1 tsp. smoked paprika cider vinegar
2 romaine lettuce
• pinch cayenne • 1 tbsp. olive oil

METHOD
1. Soak walnuts overnight or for at least 6 hours.

2. To make walnut meat: rinse and drain water from soaked walnuts.
Using a food processor, add all of the walnut filling. Pulse in the
processor ensuring you keep the walnut filling chunky with texture.

3. To make the tomato salad: chop cherry tomatoes into quarters,

finely chop parsley and thinly dice red onion. Add all to a bowl and
mix in the apple cider vinegar and olive oil. Combine altogether, cover
and set aside.

4. To make the avocado crème: place all ingredients into a food

processor. Alternatively you can mash with a folk – chopping the
garlic and coriander finely before hand.

5. Fill the romaine leaves with each dish and enjoy!

67
Beetroot lentils

68
 INGREDIENTS
serves 4

• 1 cup dried red lentils • 1 tbsp. dried thyme

• 2 cups beetroot juice • black pepper & sea salt
• 1 cup water (to taste)
• 2 tomatoes • handful fresh coriander
• 1 red onion • 1 tbsp. coconut oil or ½
• 4 garlic cloves cup water (for cooking)
• ¼ tsp. berbere

METHOD
1. Heat coconut oil or water in a large pot. Finely chop the onion
and garlic and add to the pot followed by the berbere, dried thyme,
black pepper and sea salt. Cook for a few minutes on a medium
heat until onions and garlic have softened.

2. Wash and rinse soaked lentils. Dice tomatoes. Add both to the
pot of onions and garlic.

3. Add 2 cups of beetroot juice, 1 cup of water, stir and cover pot.
Decrease heat to low and cook for 20-25 minutes stirring
occasionally to ensure bottom of pot doesn't scorch.

4. Once the lentils are softened and cooked (add a touch more
water if longer cooking time is required), finely chop the fresh
coriander and add to the pot of cooked lentils.

5. Serve with rice, quinoa or enjoy by itself!

For this dish I used an Ethiopian spice blend called ‘berbere’. I often
use this blend to awaken any stew, curry or soup. It is a
combination of cayenne, fenugreek, ginger, black peppercorns,
coriander, cinnamon, allspice, cloves, cardamom and thyme. It
works so well with the sweetness of the beetroot juice and brings
the red lentils to life to create maximum flavour!

69
Butterbean & cherry tomato POT

70
 INGREDIENTS
serves 4
• 1 cup dried butterbeans • 1 tbsp. crushed coriander
• 3 cm strip kombu (optional) seeds (or powder)
• 180g cherry tomatoes • 1 tbsp. dried thyme
• ½ bunch chard (or spinach) • 1 tsp. maple syrup
• 5 garlic cloves • 1 tbsp. coconut oil
• 1 red onion • black pepper & sea salt
• 1 small medium heat chilli (to taste)
• 1 lemon (juice) • handful fresh parsley

METHOD
1. Soak butterbeans overnight or for 8-12 hours. Drain water, wash
and rinse. Add butterbeans to a pot with plenty of fresh water, sea
salt, kombu (optional). Cover and cook for 1 ½ hours on a low-
medium heat. If using a pressure cooker follow the manual for
specific cooking times. Once cooked, rinse butterbeans with cold
water and set aside.

2. In a large pot melt coconut oil. Thinly slice onion, chop garlic and
finely slice chilli. Add all to the pot, stir and sauté until soft for a few
minutes.

3. Add crushed coriander seeds or powder, thyme, maple syrup,

black pepper and sea salt. Add whole cherry tomatoes, stir and
cover pot for 3 minutes on a medium heat.

4. Stir in chopped chard, cooked butterbeans and lemon juice.

Cover pot once again, decrease heat to low and simmer for 5
minutes. Turn heat off and mix in the chopped fresh parsley.

5. Serve immediately piping hot with quinoa, rice or couscous.

I 100% recommend cooking the butterbeans from dried! There is no

comparison in taste when cooking beans from dried rather than
using canned. Once thrown in the pot the cherry tomatoes literally
explode and create a dream sauce for these butter beans. The
coriander seeds give this dish a citrus kick which compliments the
warming spice from the chilli. This for me is a perfect autumn dish!

71
Vegan lasagna

72
 INGREDIENTS
serves 4
Red lentil filling Cashew cheese
• 1 cup dried red lentils • 1 cup cashews (soaked for 4-6
• 1 onion hours)
• 3 garlic cloves • 2 tbsp. apple cider vinegar
• 1 tbsp. mixed herbs • 1 lemon (juice)
(oregano, basil or thyme) • ½ tsp. paprika
• 1 tbsp. maple syrup • ½ tsp. garlic powder
(optional) • ½ cup water
• 250g x passata • sea salt
• ½ tsp. cayenne pepper
• 3 ½ cups water Other ingredients
• black pepper & sea salt • 150g spinach
(to taste) • 25g fresh basil
• ½ cup water or 2 tbsp. • 250g spelt lasagna sheets
coconut oil (for cooking) • 3 medium courgettes (zucchini)

METHOD
Red lentils
1. Preheat oven to 400°F / 200°C.

2. Heat ½ cup water or 2 tbsp. coconut oil in a large pot on a medium heat.

3. Add thinly sliced onions, chopped garlic, mixed herbs, maple syrup,
cayenne, black pepper and sea salt. Stir until onions are soft.

4. Add passata, decrease heat to low and simmer for 5 minutes.

5. Add washed and rinsed lentils followed by 3 ½ cups water. Cover pot
and cook on a low heat (stirring occasionally) for 20-25 minutes until lentils
have softened. Turn heat off.

Cashew cheese
6. Drain soaked cashews. Add to a blender or food processor with all other
ingredients. Blend until smooth adding a touch more water if necessary.

Assemble lasagna
7. Cook lasagna sheets until al dente and rinse immediately with cold
water. Using a vegetable peeler, thinly slice the courgettes length ways.

8. In an oven proof dish approximately 28-30cm x 22-23cm and 7.5cm

deep, layer lasagna in the following order: spelt sheets, lentils, spinach, basil
leaves, spelt sheets, lentils, spinach, basil leaves, spelt sheets, cashew
cheese and top with courgette slices (brush with olive oil, optional).

9. Place lasagna in the oven for 30-35 minutes and serve.

73
Rainbow Courgetti w/ avocado dressing

74
 INGREDIENTS
serves 2-3

Courgetti Courgetti dressing

• 3 courgettes (zucchini) • 1 avocado
• ½ butternut squash • 1 tbsp. tahini
• 1 small red onion • 1 tbsp. dried oregano
• 50g pitted kalamata olives • 4 tbsp. apple cider vinegar
• 250g cherry tomatoes • pinch cayenne
• 100g rocket or watercress • sea salt
• ¾ cups water (to blend)

METHOD
1. Peel and chop butternut squash into 4cm long fine pieces. Place
butternut squash in a steaming tray and steam for approximately 7
minutes or until al dente (be sure not to over cook). Set aside and
let butternut squash cool.

2. Using a spiralizer, spiralize the courgettes and place them into a

large bowl.

3. Finely slice the red onion and quarter the cherry tomatoes.

4. Add red onions, cherry tomatoes, kalamata olives (rinse if

needed), rocket or watercress and butternut squash to the courgetti
bowl.

5. Place the courgetti dressing ingredients into a food processor

and process until smooth.

6. Transfer courgetti dressing to large bowl with the other

ingredients and combine all together.

7. Serve!

75
Stuffed Black bean & Quinoa Peppers

76
 INGREDIENTS
serves 2

• 4 peppers • 1 tsp. smoked paprika

• 1 ½ cup cooked quinoa • 1 tsp. dried thyme
(½ cup dried) • handful fresh coriander
• 1 can black beans • lime (juice)
• 1 red onion • black pepper & sea salt
• 3 garlic cloves (to taste)
• 1 tbsp. coconut oil • 1 avocado (to serve)

METHOD
1. Preheat oven to 430°F / 220°C.

2. Cut peppers in half, keeping the stalks on and scoop out seeds.
Place on a baking tray and brush with coconut or olive oil. Place
tray in the oven for 25 minutes.

3. Heat 1 tbsp. coconut oil in a large pan. Add diced red onions,
chopped garlic, smoked paprika, thyme, black pepper and sea salt.
Decrease heat to low and cook for 3 minutes.

4. Add cooked quinoa, washed and rinsed black beans, chopped

coriander and a squeeze of lime to the pan and stir all ingredients
together for 3 minutes. Turn heat off.

5. Remove peppers from oven. Fill each half with the black bean
and quinoa mixture.

6. Place stuffed peppers back in the oven for 10-15 minutes.

7. Remove stuffed pepper from oven, top with avocado and serve!

77
Coconut black bean noodles

78
 INGREDIENTS
serves 2

• 100g black bean spaghetti • 2 tbsp. tamari

• 2 tbsp. coconut oil • black pepper & sea salt
• 2 shallots (to taste)
• 3 garlic cloves • 200ml coconut milk
• 2 inch piece ginger (peeled) • 200g pak choi (bok choy)
• 1 tbsp. dried basil • 1 courgette (zucchini)
• 1 tbsp. cumin • 200g sugar snap peas
• ½ tsp cayenne • fresh coriander (to serve)

METHOD
1. In a large pan heat coconut oil on a medium heat. Thinly slice
shallots, chop garlic and grate ginger. Add to the pan and stir for a
few minutes until shallots are soft.

2. Add basil, cumin, cayenne, tamari, black pepper, sea salt and
coconut milk. Decrease heat to low.

3. Follow pack instructions and put the black bean spaghetti onto
cook.

4. Thinly chop pak choi, slice courgette and add to coconut milk
pan. Add sugar snaps and simmer for 4 minutes.

5. Once black bean spaghetti is cooked, strain water and place

spaghetti into the pan combining all ingredients together.

6. Serve and top with fresh coriander.

79
Winter bowl

80
 INGREDIENTS
serves 2
Winter bowl Ginger tahini dressing
• 1 cup brown rice • black pepper & • 200g light tahini
(soaked) sea salt (to taste) • pinch cayenne
• 1 ½ cup water • ½ tsp. paprika • 1 inch piece ginger
(cooking rice) • 2 tbsp. sesame (grated)
• 1 medium raw seeds • 1 garlic clove
beetroot • 1 tbsp. tamari • 2 lemons (juice)
• 1 butternut squash • 1 small broccoli • ¾ cup water
• 2 tbsp. coconut oil • 200g kale • sea salt (to taste)

METHOD
1. Soak brown rice overnight or for 8 hours.

2. In a medium saucepan bring 8 cups water to boil and place whole

beetroot inside. Cover and decrease to a low-medium heat. Cook for
approximately 50 minutes or until beetroot has softened.

3. Wash and rinse soaked brown rice. Add to a pan followed by 1 ½

cups water and a pinch of sea salt. Bring to a boil, reduce heat and cover
rice. Cook for 15-20 minutes until rice is soft.

4. Preheat oven to 430°F / 220°C. Peel and chop butternut squash into
1 ½ inch cubes. Add to a mixing bowl followed by the melted coconut
oil, black pepper, sea salt and paprika. Combine altogether and place flat
on a large oven tray. Place in the oven for 25 minutes until golden and
soft, turning over half way through cooking.

5. In a blender add the ginger tahini dressing ingredients and blend until
smooth. Set aside.

6. Once brown rice is cooked, mix in the sesame seeds and tamari.

7. Remove beetroot from saucepan, remove the skin and chop into small
pieces. Remove butternut squash from oven.

8. Before serving the meal, chop broccoli into small florets and thinly
chop kale. Steam the green vegetables for 5 minutes making sure they
remain a vibrant green color and still have a crunch.

9. Place brown rice, chopped beetroot, roasted butternut squash,

steamed kale and broccoli onto a plate. Cover with tahini dressing and
enjoy!
81
Adzuki bean cottage pie

82
 INGREDIENTS
serves 6
Topping • 2 carrots
• 1 large suede • 1 tbsp. coconut oil
• 2 medium sweet potatoes • 2 tbsp. dried thyme
• black pepper & sea salt • 1 tbsp. dried oregano
(to taste) • 1 tbsp. dried rosemary
• 1 tbsp. coconut oil • 1 bay leaf
• ½ cup chopped walnuts • 1 tbsp. balsamic vinegar
• 100g breadcrumbs • black pepper & sea salt (to
taste)
Filling • 6 brown mushrooms
• 1 leek • 1 cup green peas (frozen)
• 1 onion • 1 can adzuki beans
• 3 garlic cloves • 1 ½ cup passata

METHOD
1. Preheat oven to 400°F / 200°C.

2. For the first stage of the topping, peel suede and sweet potato. Chop
into large 2 inch chunks. Place in a pot of boiling water and cook for
approximately 20-25 minutes or until soft.

3. Strain water from the softened suede and sweet potato and add to a
large mixing bowl. Add black pepper, sea salt, and 1 tbsp. coconut oil.
Mash all ingredients together until you create a creamy topping. Set
aside.

4. For the filling, thinly chop the leek, onion and garlic cloves. Chop
carrots into small cubes. Melt 1 tbsp. coconut oil in a large pan and add
the chopped ingredients. Sweat for about 5 minutes on a low heat adding
and stirring in the seasoning: thyme, oregano, rosemary, bay leaf,
balsamic vinegar, black pepper and sea salt.

6. Chop the mushrooms into quarters and add to the pan along with the
frozen green peas and adzuki beans (washed & rinsed). Mix all
ingredients together on a medium heat for a few minutes and lastly add
the passata. Reduce heat to low, cover pan and simmer for 5 minutes.

7. Transfer the filling to a large deep oven proof dish. Place mashed
suede and sweet potato on top followed by the bread crumbs and
chopped walnuts. Transfer dish to the oven and cook for 25 minutes.

8. Remove from oven. Serve and enjoy!

83
Sweet potato & red pepper soup

84
 INGREDIENTS
serves 4
• 4 medium sweet potatoes • 400ml coconut milk
(roughly 4 cups chopped) • ½ tsp. cinnamon
• 1 red pepper • ½ tsp. chilli flakes
• ½ leek • 1 tbsp. dried thyme
• 1 white onion • black pepper and sea salt
• 3 garlic cloves (to taste)
• 2 inch piece ginger • 1 tbsp. coconut oil
• 2 cups veg stock or water

METHOD
1. Peel the sweet potatoes and chop into 1 ½ inch cubes. Thinly
chop the red pepper, leek, onion, garlic cloves and grate the ginger.

2. In a large pot, melt coconut oil on a medium heat. Add leeks,

onions, garlic, ginger, cinnamon, chilli flakes, dried thyme, black
pepper and sea salt. Stir all together until onions have softened.

3. Add chopped sweet potato, red pepper, vegetable stock or water

to the pot. Stir all ingredients and cover pot. Cook for 30 minutes
on a low-medium heat occasionally stirring.

4. Once sweet potato is soft, add the coconut milk and stir all
together. Turn heat off. Add soup to a high speed blender and
blend until smooth. Serve!

Seriously! There is nothing that compares to a warm, rich and loving

bowl of soup on a cold winters day. This is a no-fuss soup. Simply
chop, cook and whiz up! Everyone in my family loves this soup, it’s a
total winner! Leeks, onions, garlic and ginger are the foundations of
all my winter soups! Using the above steps you can get creative and
experiment with different winter vegetables like, squash, parsnips
and swede!

85
 Nourishing green soup

INGREDIENTS
serves 3-4
• 1 cup veg stock • 1 tbsp. dried rosemary • 1 cup frozen
or water • 1 tbsp. dried thyme green peas
• 2 white onions • 400ml coconut milk • 1 bunch
• 3 garlic cloves • 1 large bunch spinach watercress
• 2 celery stalks • 1 large bunch cavolo • black pepper &
• 1 bay leaf nero (kale) sea salt (to taste)

METHOD
1. Heat water or vegetable stock in a large pot on a medium heat.

2. Add chopped onions, garlic and celery followed by the bay leaf,
rosemary, thyme, black pepper and sea salt. Reduce heat and simmer
for 5 minutes.

3. Add chopped spinach (no chopping required if using baby

spinach), cavolo nero, green peas and coconut milk to the pot. Cover
pot and simmer for a further 7 minutes until greens have wilted.

4. Remove bay leaf and add watercress to the pot. Simmer for a
further 2 minutes. Transfer soup immediately to a high speed blender.
Blend until smooth and serve!
86
 Butternut squash & cumin soup

INGREDIENTS
serves 2-3
• 2 medium butternut squash • 2 ½ cups veg stock or water
• 2 white onions • 1 tbsp. cumin seeds
• 3 cloves garlic • black pepper & sea salt (to
• 2 inch piece ginger (peeled) taste)
• 1 tbsp. coconut oil • 1 tbsp. maple syrup (optional)
METHOD
1. Preheat oven to 400°F / 200°C.

2. Halve the butternut squash and scoop out seeds. Rub a little coconut
oil on the inside of the squash and place face down on a baking tray.
Place in the oven for 45 minutes.

3. In a large pot, heat coconut oil and add chopped onions, chopped
garlic and grated ginger, crushed cumin seeds, maple syrup (optional)
black pepper and sea salt.

4. Remove squash from the oven and scoop out the flesh, discarding
the skin. Add squash, vegetable stock (or water) to the pot of onions.
Cook for a further 10 minutes on a medium heat.

5. Place soup in a high speed blender until smooth and serve! Add a
touch more water if needed (for desired consistency). Serve!
87
Sweet treats

88
 Avocado mousse

INGREDIENTS
serves 2
• 1 ripe avocado • 5 pitted medjool dates
• 3 tbsp. raw cacao • 1 vanilla pod (optional)
• 1 ¼ cup almond milk • toppings of choice
METHOD
1. Soak medjool dates for 1 hour (not required if they’re very soft).

2. Drain water from dates and add dates to a food processor along
with avocado, cacao powder, almond milk and scooped out vanilla
pod seeds (optional).

3. Process for 3 minutes or until avocado mousse is smooth. Serve!

89
Banana pancakes

90
 INGREDIENTS
8 pancakes

• 1 cup oats • 2 very ripe bananas

• ¼ cup spelt flour • 1 tsp cinnamon
• 1 tbsp. chia seed • 1 tbsp. unrefined sweetener
• 2 tbsp. water • 1 cup nut milk
• coconut oil (for cooking)

METHOD
1. Place chia seeds and water in a small bowl and mix together.
Leave for 5 minutes.

2. After setting aside chia seeds for 5 minutes, place all ingredients
(except coconut oil) in a blender and blend until smooth.

3. Heat 1 tbsp. coconut oil in a pan. Wait for pan to get very hot
and make each pancake with approximately 2 tbsp. mixture.

4. Cook for approximately 3 minutes before flipping. Make sure

both sides are golden brown and transfer to a plate.

5. Repeat steps to cook the pancakes and add more oil to the pan
when necessary.

6. Add favorite toppings and enjoy!

For a perfect pancake that doesn't’ fall apart give this recipe a go!
The banana and chia seeds bind the pancake mixture together.
Make sure you use a good quality non-stick pan for best results.
These pancakes are packed with flavour, so much that they can be
eaten without any toppings! I however can’t resist mixed berries
and lashings of almond butter! Just delicious.

91
Lemon, coconut & cashew balls

92
 INGREDIENTS
approx. 15 balls

• 1 cup cashews • 1 tbsp. milled flax

• 8-10 soft medjool dates • 1 tbsp. maple syrup
• 1 lemon (juice) • 2 tbsp. coconut oil (melted)
• lemon zest (a touch) • 1 cup desiccated coconut
(to cover the bites)

METHOD
1. In a food processor whiz up the cashews for a minute or so. They
should be grounded completely.

2. Remove stones from dates and add to cashews. Whiz for a

further minute.

3. Add the milled flax, lemon juice, lemon zest, maple syrup and
coconut oil to the cashews and dates. Blitz for a few minutes or until
the mixture is bound together and has a sticky consistency that
you're able to form small balls with.

4. Cover a plate with desiccated coconut. Using your hands, form

small balls with the mixture and roll them in desiccated coconut.
Place balls on a separate plate.

5. Place in the fridge for an hour to set. Enjoy!

93
Walnut, date & Banana loaf

94
 INGREDIENTS
• 1 tbsp. chia seed • 6 very ripe bananas
• 3 tbsp. water • 7 tbsp. maple syrup
• 2 cup spelt flour • 1 tbsp. natural vanilla essence
• 2 tsp. cinnamon • 1/2 c coconut oil (liquid form)
• 1 tbsp. baking powder • 100g walnuts
(aluminum free) • 6 medjool dates

METHOD

1. Preheat oven to 375°F / 180°C and grease a 2lb loaf tin with
coconut oil.

2. Combine chia seeds with 3 tbsp. of water and set aside.

3. In a large mixing bowl add the dry ingredients by sieving the

flour and adding the baking powder and cinnamon.

4. In a separate bowl combine the wet ingredients by mashing the

bananas and then adding and mixing in the maple syrup, vanilla
essence, liquid coconut oil (you can run the jar under a hot tap for a
minute to melt oil) and the chia seed gel.

5. Gradually add the wet ingredients to the dry ingredients and mix
with a wooden spoon until the mixture had reached an easy to stir
consistency.

6. Mix in the chopped walnuts and chopped dates.

7. Pour the mixture into the loaf tin and place in the oven for 1
hour.

8. Remove from the oven.

9. Remove the walnut, date and banana loaf from the loaf tin with
care and place on cooling rack. Let it cool for a couple of hours
before serving and enjoying!

95
APPLE & pear CRUMBLE

96
 INGREDIENTS
serves 4

Crumble ingredients Filling ingredients:

• 1 cup oats • 3 medium apples
• 1 cup walnuts • 3 medium pears
• 1 cup coconut flakes • 2 tbsp. coconut oil
• 1/3 cup coconut palm sugar • 4 tbsp. maple syrup
• 4 tbsp. coconut oil • 3 tbsp. raisins
• 2 tsp. cinnamon

METHOD
1. Preheat oven to 400°F / 200°C.

2. Place all 'crumble topping' ingredients into a food processor and

pulse for a few minutes until ground up and combined. Set aside.

3. For crumble filling, melt the coconut oil in a saucepan. Add

maple syrup, chopped apples & pears (removing skin is optional),
raisins, cinnamon and cook on a medium heat for approximately 2
minutes.

4. Transfer crumble filling into a small dish and top with the crumble
topping.

5. Place in the oven for 25-30 minutes. The topping should be

golden!

6. Remove crumble from the oven and serve with coconut yogurt or
dairy-free ice cream (optional).

97
 THANK YOU

This e-book is dedicated to Chuka Okonkwo & Dubem Okonkwo

The Tw↑ns: Env↑ronMENTAL Training™. Thank you for your
unconditional guidance and relentless belief in me for so many years.
Mama, I am because of you, light on earth. Rosemary, you brighten up
my world, your friendship is unmatched. Love.
98