0 items found
Sort By: 
Warm Roast Vegetable and Feta Salad
New Page 2

Serves 4

Light, delicious & full of nutrients & omega oils. Good for your heart and your mind. Great served on its own or as a side dish.

Health benefits

Flax seed oil, sesame seeds and pumpkin seeds all contain essential fatty acids great for increasing stamina, and lowering the risk of cardiovascular disease. Butternut squash is an excellent source of vitamin A. This recipe contains vitamin C, potassium, dietary fibre, selenium and zinc. In addition, butternut squash & red peppers are a good source of folate, omega-3 fatty acids, thiamin, copper, vitamin B5, vitamin B6, niacin and copper. One of the most abundant nutrients in butternut squash and red peppers, beta-carotene, has been shown to have very powerful antioxidant and anti-inflammatory properties.

Ingredients
2 tbsp olive oil
½ butternut squash
1 Red Onion, cut into wedges
2 Red Capsicums (sweet Peppers), deseeded and quartered
2 Courgettes, (Zucchini)  cut into 2.5cm/1inch chunks
450g/1lb Asparagus
200g goats/sheep’s feta
2 tbsp Soy Sauce
2 tbsp Honey
1 teasp flax seed oil
1 teasp Sesame Seeds
1 teasp pumpkin seeds (pepitas)
Sea Salt and Black pepper

Instructions

1. Preheat the oven to 180C, 350F, Gas mark 4. Drizzle the oil in a large roasting pan, add the squash and cook for 10 minutes. Add the onions and peppers and cook for 20 minutes at the top of the oven. Add the courgettes and asparagus and roast for a further 8 minutes.

2. Remove from the oven and sprinkle with the soy sauce, honey, flax seed oil, sesame/pumpkin seeds and seasoning. Break feta into small pieces and sprinkle over salad. Toss well to coat the vegetables in the sauce.

3. To serve - transfer to a serving dish and serve at room temperature.

Beetroot & buckwheat risotto with crushed pine nuts
New Page 3


Energising and nutritious. A hearty recipe for all food lovers, the addition of buckwheat to the risotto gives it more body & chew ~ from the Detox cookbook

Health benefits

Beetroot & buckwheat are packed full of nutrients. This recipe contains carotenoids and flavanoids - anti-oxidants that help reduce the oxidation of LDL cholesterol, protecting artery walls and reducing the risk of heart disease and stroke. Beetroot is one of the richest sources of folic acid, which helps to protect unborn babies from spina bifida, and is also thought to help lower homocysteine levels in the blood. Beetroot also contains the mineral silica, which helps the body to utilise calcium, so is therefore important for musculo-skeletal health and reducing the risk of osteoporosis.

Ingredients

4 beetroot trimmed
Olive oil
1 onion, chopped
2 cloves of garlic, chopped
200g (1 cup) Arborio rice
200g (1 cup) whole raw buckwheat
1L (4 cups) vegetable stock
2 tsp butter
2 tbsp chopped fresh chives
2 tbsp pine nuts, toasted & coarsely crushed with a mortar & pestle 

Method

Wrap beetroot in foil, then place on an oven tray and roast at 200°C for about 50-60 minutes or until tender. Remove foil and, when cool enough to handle, peel away skins. Cut beetroot into 1cm pieces. 

Heat 1 tablespoon oil in a saucepan, add onion and cook over low heat until soft. Add garlic, rice and buckwheat and stir to coat in oil and toast lightly. Have stock simmering in another saucepan. 

Add 250ml (1cup) stock to rice mixture and stir over low to medium heat until stock is absorbed. Add remaining stock125ml (1/2 cup) at a time stirring continuously, allowing each addition to be absorbed before adding the next, until rice is just tender (al dente). Stir in beetroot, butter and half the chives with the last addition of stock, Remove from heat and cover with lid for 5 minutes, stir in pine nuts and serve in shallow bowls topped with remaining chives.

Serves 4 

Tip: Rice is best made just before serving. Beetroot can be roasted a day ahead. Will keep, covered, in refrigerator.

 

 

Hummus
New Page 3

Hummus is a creamy puree of chickpeas seasoned with lemon juice and garlic, it is a popular spread and dip in Greece and throughout the Middle East. Hummus makes a great healthy alternative to chips and dip. Serve one type of hummus or a variety with hot pita bread wedges, pita chips or fresh veggies sticks (carrot, sliced peppers & celery are delicious). It’s a wonderful alternative to butter on sandwiches.

Health benefits

Chickpeas the main ingredient in hummus (also known as Garbonzo beans) have a delicious nutlike taste and buttery texture. They provide a good source of protein that can be enjoyed year-round and are available either dried or canned.
Chickpeas are also a good source of cholesterol-lowering fibre, in addition to lowering cholesterol, chickpeas high fibre content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycaemia. When combined with whole grains such as rice, chickpeas provide virtually fat-free high quality protein. Hummus is an excellent source of folate, Vitamin B6 , Vitamin C, Zinc, molybdenum & magnesium.

Ingredients
200g/7oz canned organic chickpeas
2 tbsp lemon juice or more
2 garlic cloves, crushed
1 tsp ground cumin
pinch sea salt
100ml tahini (sesame seed paste) optional
4 tbsp water
2 tbsp extra virgin olive oil
1 tsp paprika

Method

1. Drain the chickpeas and rinse. Reserve a few whole chick peas for serving.
2. Combine the chickpeas, lemon juice, garlic, cumin, salt, tahini, and water in a food processor, and whiz to a creamy purée.
3. Add more lemon juice, garlic, cumin or salt to taste. Turn out into a dinner plate, and make smooth with the back of a spoon. Drizzle with extra virgin olive oil and scatter with the reserved chickpeas.
4. Sprinkle with paprika

Experiment: There are lots of different varieties of hummus some have a strong lemon flavour, some have an overwhelming garlic flavour, and some hummus have a spicy tone. You can experiment with the amounts of ingredients until you find one that you best like.  For that bit of spice add a teaspoon of cumin.  For a different taste try adding some roasted garlic or roasted red peppers.

Tip: Prepare extra quantities of hummus—it can be refrigerated, covered, for up to 1 week and frozen for up to 3 months.

Salad Dressing - Low GI
New Page 1

To get those digestive juices flowing

Health benefits
• All ingredients are low on the glycaemic index
• Apple cider vinegar has been shown to reduce the increase of blood sugar associated with eating carbohydrate foods by up to 30%

Ingredients
½ cup olive oil
¼ cup Apple cider vinegar
Wedge of lemon squeezed
1 tsp Whole grain Mustard

Mix all ingredients together in a jar/bottle. Shake well before each use. Store unused portion in the refrigerator. It is also great drizzled on vegetables.
Makes 250ml

Blueberry and banana frozen yogurt
New Page 1

A great tasting, low fat summer snack. Simple to prepare, and full of health enhancing antioxidants. 

Health benefits

Yogurt is an excellent source of protein, calcium, riboflavin and vitamin B 12. The living cultures in yogurt encourage the right kind of bacteria (good bacteria) to multiply in the gut, which can be great for your digestion. The good bacteria in yogurt may boost your immune response. Bananas are high energy fruit- full of potassium, an essential mineral for maintaining normal blood pressure and heart function. Blueberries are packed with youth encouraging antioxidants.  It’s a great soothing snack for stomach ulcers.

Ingredients
2 ripe bananas
1 cup blueberries (strawberries & raspberries can also be used)
1 cup plain whole milk yogurt
1 tablespoon of good quality honey (Manuka is great)
1 teaspoon vanilla extract

Method
Place all ingredients in a food processor; process until smooth. Spoon the mixture into a sealable container and place in the freezer. Freeze overnight.

Experiment
: You could make individual servings by placing them in small paper cups and add a wood stick to make frozen yogurt blocks. Instead of adding blueberries you can try strawberries, raspberries, peaches or any fruits that are in season.

4 servings (serving size: 1 cup)

Salad Dressing - Cleanse
New Page 1


A tangy cleansing blend

Health Benefits
• Contains ingredients shown to support liver function and promote regular bowel movements
• High in vitamin C and E, omega 3, 6 and 9 essential fats, sulphur and selenium

Ingredients
¼ up flax seed oil
¼ cup olive oil
100ml apple cider vinegar
Wedge of lemon squeezed
½ garlic clove, crushed
½ cm cube of ginger finely grated
1 ½ tsp’s Manuka honey

Mix all ingredients together in a jar/bottle. Shake well before each use. Store unused portion in the refrigerator. It is also great drizzled on vegetables.
Makes 250ml