Healthy Recipes

Bone Building Bites

When I recommend to some of my clients that they cut out dairy, they invariably ask how they are going to get their calcium.   One fantastic way is my recipe Bone Building Bites which contains approximately 100g of highly absorbable calcium per 40g ball.  They are also a rich source of fibre and iron.

120g almonds
130g dried figs
Sesame seeds

Soak the almonds for up to 2 hours
Soak the figs in warm water for an hour or until soft

Grind the almonds – either fine or chunky depending how you like them
Add the figs and process until smooth
Make into balls and roll in the sesame seeds


The above a very basic easy recipe.  If you would like to be more adventurous you could:
Add the rind of an orange
Add a teaspoon of a superfood such as Maca or Spirulina
Add a tablespoon of raw cocoa powder

Raw Chocolate Cheesecake

Very easy sugar and dairy free Raw Chocolate Cheesecake
Time to make including clearing up 1hr (may take longer the first time)


Base
120g almonds
60g dates (soaked in warm water for 30 minutes)
2tbs raw cacao


Grind the almonds then mix in the dates and cacao using a food processor or blender

Press mixture into a 7” loose bottom cake/cheesecake tin

Place in freezer while making the topping


Topping
400g raw cashew nuts, soaked 6-8 hours
60g cacao butter, melted
2tbs coconut butter, melted
½ cup water
120ml Agave Syrup

If you don’t have time to soak the nuts, use up to a cup of water.

Using a high speed blender or food processor, process the above ingredients until very smooth, adding more water if necessary.

Place in freezer for an hour or until ready to eat (allow an hour to defrost).  It will keep for 3 months in the freezer.

I served this with raspberries on the top with a raspberry sauce (1/2 cup raspberries, 4 dates, and a little water) at a dinner party and no one would have guessed it was totally raw and full of goodness.

Raw Chocolate Bliss Balls

Tasty energy!

100g Cashews, soaked up to 8 hours
100g Pumpkin seeds, soaked 1 hour
100g dates
100g dried apricots
Dessicatted coconut, sesame seeds or raw cacao powder

Grind the nuts and seeds in a food processor or blender
Add the fruit and blend until smooth
With wet hands, make into balls
Roll in the coconut, sesame seeds or cacoa powder

Fruit And Nut Bliss Balls

Very simple and healthy!
100g Cashews, soaked

50g dates

50g dried apricots

Orange zest from one orange

Dessiccated Coconut


Grind the nuts in a food processor or blender

Add the fruits and orange zest and blend until smooth

With wet hands, make into balls

Roll in the coconut

Ultimate Easy Natural Brownies

So easy and so tasty!
100g Cashews or almonds (or both), preferably soaked for at least an hour, up to 8 hours.

100g Dates

50g dried apricots or figs (or both)

20g cacao powder


Grind the nuts in a food processor or blender

Add the fruits and cacao and blend until smooth

Press into a baking tin

Place in fridge for an hour


Enjoy!

Potassium Broth

2 Potatoes
2 Carrots
4 Celery Sticks
2 cloves garlic
1 Turnip or Parsnip
2 x onions
Bunch Parsley


Bring to the boil and simmer for 2 hours.  Drain and drink the liquid.  Add cayenne pepper for flavouring and to speed up the metabolism.

Great when you have an acute episode

Cold Busting Orange and Pepper Juice

I had this during my acute, and with 1/2 hour I felt so much better!

2 peppers (red, orange or yellow)
1 orange
 
That's it!  Nice and easy when you not feeling too much like making a juice

Ultimate Power Smoothie

1 or 2 bananas Banana
1 Avocado
Mixed berries (frozen or fresh)
Oat or Nut milk
Handful of kale or spinach (optional)

Using your oat or nut milk, blend until smooth

Variations:

For an after training smoothie, add a couple of tablespoons of protein powder (I really recommend hemp powder)
Use fresh British strawberries if in season
Swap the berries for frozen mango
Add some superfoods such as Maca, Wheatgrass or Spirulina

Oat Milk

1 cup oats
2 cups water

Soak the oats for a minimum of ½ hour
Blend

Variations:

If you would like your  milk sweeter, just add a fig or date or two.
If you would like it thicker/thinner just use more/less water

Cashew/nut/brazil/hemp seed Nut Milks

1 cup nuts
3 cups water

Pre-soak nuts of your choice for 8 hours or overnight
Simply place nuts in blender with  the water and whizz until smooth
Strain to remove the “bits”
Will keep for 4 days in the fridge

Variations:

If you would like your  milk sweeter, just add a fig or date or two.
If you would like it thicker/thinner just use more/less water

Gorgeous Dressings

I encourage everyone to have a massive salad every day in the summer, but I know that it's easy to get bored and uninspired by them.  These dressings are so easy to make and really bring salads to life. 

Also, you could mix them in some cooked short grain brown rice, sprouted seeds, or quinoa to make a filling meal.

All the recipes will last for up to 4 days in the fridge. 

If you are watching your weight, reduce the amount of oil (but still include at least a teaspoon per serving) as this is needed for the absorption of nutrients.


Pineapple Dressing
120g fresh or dried soaked pineapple
2 tablespoons of flax or hemp oil
1 tablespoon of lemon juice
1 teaspoon of wholegrain mustard
1 clove garlic
Pepper to taste
1/2 teaspoon of zylitol or perfect sweet sweetener if desired

Blend


Courgette Dressing

Cannellini Bean Bites

200g cooked or 2 x cans cannellini beans, mashed with a potato masher or processed so still chunky
2 onions, chopped
2 cloves garlic, minced
1 or 2 chilli peppers to taste, finely chopped
2 teaspoons ground cumin
2 teaspoons ground coriander
20g fresh coriander
1 egg or other binder if vegan


1. Fry the onions, garlic and chilli until soft
2. Add to the cannellini beans
3. Add all other ingredients and mix until well mixed. 
4. Shape into burgers or smaller for small bites
5. Fry both sides gently (preferably in coconut oil)
6. Place in oven for 10 mins


For my rawfoody friends:  Not sure how long you would need to put these in the dehydrator for - let me know if any of you do these and I will add the time.