1 cup coconut flour
2 Tbsp. nut butter
1 scoop protein powder (good choices are chia, flax, pea)
1 cup almond milk
2 eggs
1 Tbsp. honey
1 tsp. baking powder

Mix all ingredients well and add a tablespoon of mix in cupcake papers. Bake in the oven for about 15-20minutes or until a toothpick comes out clean.

These are great as a morning or afternoon snack.

These tasty muffins are the perfect brekkie, and sure to keep you feeling full till lunch.

Ingredients

• olive oil
• 600 g sweet potatoes or ½ a butternut squash
• 4 spring onions
• 1-2 fresh red chillies
• 6 large free-range eggs  ---> to reduce fat use 3 eggs and 3 egg whites (weight-loss)
  
• 3 tablespoons cottage cheese or unsalted anari cheese
  
• 250 g wholemeal self-raising flour or chickpea flour (gluten free / high protein)
  
• 50 g Parmesan cheese
• 1 tablespoon sunflower seeds
• 1 tablespoon poppy seeds
  

Method

1. Preheat the oven to 180°C/350°F/gas 4. Line a 12-hole muffin tin with paper cases or 15cm folded squares of greaseproof paper, then lightly wipe each one with oiled kitchen paper.
2. Peel the sweet potatoes or squash and coarsely grate into a large bowl. Trim the spring onions, then finely slice with the chilli and add to the bowl, reserving half the chilli to one side.
3. Crack in the eggs, add the cottage cheese and flour, then finely grate in most of the Parmesan and season with sea salt and black pepper. Mix until nicely combined.
4. Evenly divide the muffin mixture between the cases. Sprinkle over the sunflower and poppy seeds, then dot over the reserved slices of chilli.
5. Use the remaining Parmesan to give a light dusting of cheese over each one, then bake at the bottom of the oven for 45 to 50 minutes (if using squash, it’ll be a bit quicker – check after 35 minutes), or until golden and set.
6. These are amazing served warm 5 minutes after taking them out of the oven, and good kept in the fridge for a couple of days. Enjoy 2 muffins per portion.

TipsI like to make the muffin mixture and divide it up the night before, ready to bake fresh in the morning – that way you can even bake off portions as and when you want to eat them.

Adapted Recipe : Compliments: Jamie Oliver

Forbidden rice (Black rice) is an heirloom black rice that dates back to ancient China.  The legend behind this flavorful rice is that only Chinese Emperors and the Royal Family were allowed to eat it due to its rarity, high nutritional value, and healing qualities. Anyone else was “forbidden” to eat this rice!Black rice is rich in disease-fighting antioxidants, and contains dietary fiber, anti-inflammatory properties, and can help stop diabetes, ..."Just a spoonful of black rice bran contains more health promoting anthocyanin antioxidants than are found in a spoonful of blueberries, but with less sugar and more fiber and vitamin E antioxidants," Zhimin Xu, PhD, of Louisiana State University Agricultural Center.

Ingredients

• 4 tablespoon extra virgin olive oil
• ½ cup dry orzo (preferably brown)
• 1 cup forbidden rice
  
• 1 cup sweet onion diced fine
• ½ cup celery diced fine
• 1 cup carrots shredded on large holes of box grater
• 1 tablespoon garlic, minced fine
• 440ml vegetable stock ( water + 1 tbsp powdered vegetable stock or cube)
• ¼ cup water
• 2 bay leaves
• 1 teaspoon Himalayan Pink Salt
• ½ teaspoon freshly ground black pepper
• ½ cup currants
• ½ cup walnuts

Instructions

1. In a large pot with tight fitting cover, heat 2 tablespoons olive oil over medium heat. Add orzo and rice and toss and stir for five minutes until orzo has browned. Remove to a bowl and hold for later.
   
2. Add another 2 tablespoons olive oil to hot pan and add onions, celery, carrots and garlic and cook for five minutes.
   
3. Add reserved browned rice and orzo, stock, water, bay leaves, salt, pepper and currants. Bring to a boil, cover and reduce to low heat.
4. Cook covered for 25 minutes on low. Remove from heat and let sit five minutes.
5. While rice is cooking, coarsely chop walnuts and toast in a dry sauté pan over medium heat for about five minutes to brown.
6. After the rice sits for five minutes, stir in toasted pecans and serve.

As winter is here we naturally lean towards hearty warmer, richer foods and take a little step back from salads.

Samfaina is a popular vegetable sauce, which may be served with chicken or pork, but in Catalunya most commonly accompanies bacallà (cod). As it is made leaving the vegetables quite chunky, similar to French ratatouille, samfaina can also be eaten alone or with cous-cous or crackers for a vegetarian option.

INGREDIENTS
- 100g/4oz smoked bacon or gammon (optional)

- 250g/8oz aubergine, without stalks
- 1 large onion, chopped
- 2 garlic cloves, finely chopped
- 2 red peppers, seeded and cut into squares
- 175ml/6 fl oz dry white wine
- 1 bay leaf
- either 750g/1lb 6oz ripe tomatoes, without their skins or seeds or 600g/1 lb 4 oz canned tomatoes with their juice
- 1 large courgette, cubed with the skin left on
- 125ml/4 fl oz olive oil
- Salt and pepper to taste
Cube the aubergine, sprinkle with salt and leave for about 30 minutes. Start the samfaina by heating two tablespoons of olive oil in a casserole pan. Fry the onion and bacon/gammon (if using) over a medium heat until the onion colours, then add the garlic. Add the tomato, peppers, wine and bay leaf and simmer gently, stirring occasionally, until the tomato has disintegrated into the sauce.
Rinse the salt off the aubergines and pat dry with kitchen paper. In a different pan, heat some oil and fry the aubergine and courgette cubes gently, turning them occasionally. When they are golden brown add them to the tomato sauce and simmer for about 15 minutes. Check seasoning.
If serving with bacallà then soak 500g/1lb of cod overnight (and longer if possible) in water, changing the water two to three times. The fish should not taste salty afterwards. When ready to use, coat the fish in flour, heat 4-5 tablespoons of oil and fry the fish pieces on both sides until well coloured and golden. Then remove from the pan and add to the samfaina.

Makes 12 muffins
Ingredients

• 10 eggs
• 5 cups (~1 lb.) mushrooms, sliced
• 4 cups (~1 lb.) broccoli, cut into small florets
• 1½ teaspoons thyme
• 1½ teaspoons sea salt
• 3 tablespoons olive oil
  
• 1/2 tsp turmeric
  
• 1/2 tsp cayenne pepper (optional)
  
• 1/4 tsp black pepper,
  

Preparation
1. Preheat oven to 350ºF. Add veggies to a large bowl, and mix with oil and other herbs and spices.   Saute veggies in a pan for about 6-7 minutes or until cooked. Alternatively you can also place veggies on a roasting tray, and roast for 20 minutes (rotate at 10 minutes).

2. Prep muffin pan with baking cups or liners. In the same bowl that the vegetables were prepped in, crack all the eggs and add the sea salt. Beat until well mixed. Remove veggies from oven and distribute evenly into muffin tray.
3. Pour eggs into cups with roasted veggies. (We pour the beaten eggs into a measuring cup for easy pouring.)
4. Bake muffins for 10 minutes, then rotate tray. Bake another 10 to 15 minutes, until the tops seem mostly set. Let rest, then enjoy. Don't worry — the muffins always deflate a bit when they cool off.
Muffins will store refrigerated for about 5 days.

Apple Walnut Porridge / Fruit Nut Porridge Combinations
The apple and walnut porridge is just an apple and some soaked walnuts (1/4  cup) – blended / chunky consistency. You can add a squeeze of orange / mandarin  juice and cinnamon and throw in the prunes (also soaked from night before and pip removed)… get imaginative ! A soaked apricot or two also works well.
 
Again this recipe is versatile and you can make different variations using different nut and fruits. In winter I love almonds, banana and raw cacao. In summer I love almonds + peaches or nectarines and clove powder. In winter also love a few cashews blended with pear.
 
These fruit and nut porridges are easy to make and quite filling. You can even turn them into smoothies by adding more liquid like some water or alternative milk.  I don’t usually add dried fruit as I feel they are already quite sweet on their own. But that is up to you in the end.

Reduce inflammation and detox with this soup.  This is exactly the tune you will be singing when you get a taste of this ultra cleansing, remedying and inflammation-killing soup!

Take a look at these health benefits...

Cabbage

• Full of phytonutrients
• Excellent source of vitamin C
• Anti-inflammatory benefits because of the polyphenols
• Has a powerful antioxidant capacity

Turmeric

• Powerful anti-inflammatory
• A strong anti-oxidant
• Natural liver detoxifier
• Purifies blood
• Protects from free radicals

Garlic

• Contains oleocanthal, which helps reduce inflammation and prevents cancer
• Great source of polyphenols, powerful antioxidants
• Helps calcium absorption and with keeping your bones strong

Cumin

• Aids in digestion
• Improves your immune system
• Helps lower blood sugar
• Rich in vitamin C
• Boosts your metabolism

Coconut Milk & Oil

• Has anti-inflammatory and anti-fungal properties
• Full of antioxidants
• Easy to digest
• Stimulates your metabolism

Ingredients

• 1 small head of white cabbage, finely chopped
• ½ head cauliflower
• 2 garlic cloves, minced
• 2 tsp turmeric powder
• 1 tsp cumin powder
• ¼ cup coconut milk
  
• 3 cups vegetable stock
  
• 2 tbsp coconut oil
  
• ½ tsp sea salt
  
• ½ tsp pepper
  

Instructions

1. In a saucepan on medium heat, heat the oil and then add the garlic, cabbage and cauliflower.
2. Saute for 10 minutes until cabbage is soft.
3. Add vegetable stock.
4. Bring to a boil, cover and allow to simmer for 20 minutes.
5. Remove from heat and add the coconut milk and spices.
6. Pour the soup into a blender and process until smooth.
7. Add salt and pepper to desired taste.

Recipe Compliments: divalicious

This is one of my favourite pre-workout snacks. It has to be eaten at least two hours before your workout !

1 slice of wholemeal sourdough bread or rye crackers
1 heaped teaspoon peanut butter
Top with sliced bananas
1/2 tsp honey

Slightly toast the bread, smear with peanut butter. Then top with sliced banana and drizzle with honey.

You can sprinkle some cinnamon to get in an additional anti-inflammatory in the snack, helping you recover quicker with less muscle soreness ! :))

This snack combines simple and complex carbohydrates which are needed to fuel your run, meaning it will keep you fueled and energised for a longer time.

Peanut butter is an amazing ! It is a great source of energy and proteins for runners. High in arginine, a protein important during exercise. It is a  precursor for nitric oxide. This protein helps open blood vessels, allowing for better blood flow and circulation throughout the body and especially to active muscles. Blood carries with them oxygen, giving muscles a breath of fresh air during physical activities. The proteins found in peanuts also helps to repair damaged tissues and cells and muscles making a perfect food for after a run as well. Recent research shows that arginine may also help decrease the size of these white fat cells and increase muscle mass/retention –a definite plus when trying stay fit and lean.

Excellent source of vitamin E a powerful anti-oxidant, B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates. 100 g of peanuts provide about 85% of RDI of niacin, which contribute to brain health and blood flow to brain. Rich in  copper, manganese, potassium, calcium, iron, magnesium, zinc, and selenium

Cooking the onions in the water until the water evaporates brings out their sweetness without sauteing in fat. Vegetable stock can be used instead of water for a richer flavor.

Serves: 6

Ingredients:

2 medium onions
1 bunch  medium leeks (about 6)
12 Shallots
7 cups water or vegetable stock
Himalayan pink salt
White Pepper
1 Garlic clove
6 Slices whole wheat sourdough bread
1 bunch chives, snipped finely

Method:

1. Peel the onions, cut them in half lengthwise, then into very thin lengthwise slices. Cut the leeks in half lengthwise and wash them well. Cut the leeks into 1/4 inch crosswise slices (the green tops can be saved for stock).
   
2. Peel and slice the shallots into thin slices. Place the onions, shallots, and leeks in a heavy pot with 1 cup of water or vegetable stock. Over medium heat, cook the vegetables until the water has evaporated and the vegetables have begun to soften without coloring.
   
3. At this point add 6 cups water or vegetable stock and salt and pepper to taste. Simmer for 1/2 hour.
   
4. Remove 2 cups of liquid and vegetables to a blender or food processor.
   
5. Puree well and return the puree to the remaining soup.
   
6. Cut the garlic clove in half and rub the bread slices with the cut side of the clove. Toast under a grill.
   
7. Put 1 slice of bread into each of the 6 bowls, pour the soup over, and garnish with the chives.
   

Recipe Compliments: Catherine Pantsios

You can do this to help increase your energy, improve your health, detox or to help you lose weight.
 
Step 1: Choose your choice of liquid   x 2 cups  - remember water, and herbal teas are lowest in calories if weight-loss is your main goal.
Water, Almond Milk, Coconut Water, Bone Broth, Rejuvelac, Green Tea, Coconut Milk
 
Step 2:  Add your Greens   x 1 cup  - choose between 2-4 different types
Spinach, Collards, Chard, Kale, Green Cabbage, Bok Choy, Red Cabbage, Broccoli, Celery, Beet Greens, Lettuces (not Iceberg), Arugula, Edible Weeds (like Purslane, Lambs quarter, Morning Glory), etc.
 
 Step 3: Add your fruit x 1 cup – choose 2 or 3 types
Apple, Citrus, Banana, Melon, Berries, Persimmon, Peach, Apricot, Pineapple, Pear, Kiwi, Mango, etc.
 
Step 4: Add your Superfoods – choose 1 or 2 types  - add between  1 x tsp. to 1 Tbsp. of each. If you are not used to "green earthy flavours - start with 1 x tsp. of the green powders.
Spirulina, Moringa, Chlorella, Wheat grass powder, Barley grass powder, Aloe Vera, Cacao, Bee Pollen, Garlic, Sprouted Flax, Cayenne, Ginger, Goji Berries, etc.
 
Step 5: Add Healthy Fats
1/2 tsp Fats (Optional) Flax Oil, Coconut Oil, Avocado (1/2 of whole avocado), 1Tbsp. chia seeds or hemp seeds
 

• For  weight-loss  double the recipe and substitute two meals i.e. breakfast and lunch.
• If you get hungry, for a snack, drink a raw, vegan protein shake or eat a piece of fruit.
• Eat a sensible dinner as your third meal.
• For fantastic health – drink once a day !