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 !
  

This mediterranean carrot salad is filled with chickpeas, royal raisins, feta, parsley and tossed with a creamy yogurt tahini dressing.

Prep Time 15 minutes   Total Time 15 minutes

Ingredients For the dressing

• 2 tablespoons tahini
• 2 tablespoons water + more as needed to thin out
• 1/4 cup plain Greek yogurt
• 1 tablespoon lime juice (about 1/2 a lime)
• 1/2 tablespoon honey

For the salad

• 2 large carrots
• 15 ounce can chickpeas, drained and rinsed
• 1/2 cup royal raisins
• 1/2 cup chopped parsley
• 1/3 cup crumbled feta
• salt and pepper to taste
• black sesame seeds for garnish

InstructionsFor the dressing:

1. Place tahini and 2 tablespoons water in a food processor. Process until whipped and smooth.
2. Add the yogurt, lime juice and honey and process again until smooth.
3. Add additional water (1-2 more tablespoons) as necessary for desired consistency. *I used about 1 tablespoon.

For the salad:

1. Using a spiralizer on blade D or a julienne peeler make noodles from the carrots and trim into manageable size for eating.
2. Place the carrot noodles in a large bowl.
3. Add the chickpeas, raisins, parsley and feta.
4. Add the dressing and toss until well combined.
5. Season with salt and pepper to taste. Garnish with black sesame seeds.
6. Serve immediately or keep chilled until serving.

This is a very filling breakfast and will keep you going for about 4 hours.

Prep Time:12 hr     Total Time:12 hr    Serves 1

Ingredients

• 100 g / 3½ oz rolled oats
• 200 ml / 6¾fl oz almond milk
• 2 full tbsp cottage cheese
• 1 banana or apple or pear sliced / chopped
• 1 Tbsp. almond butter or peanut butter
• 1 Tbsp. pistachios or walnuts or almonds , chopped
• 1 tsp raw unprocessed honey
• 1/2 tsp cinnamon or nutmeg

Instructions:

1. Fill a jar or a bowl with oats, almond milk and honey. Stir well. Seal with a lid and store overnight in the fridge.
2. The next morning, pour the overnight oats into a saucepan at medium heat. Stir once a while for a few minutes, until warm or hot, as desired. Add more almond milk if the oats get too dry. (If you prefer to eat them cold or at room temperature, skip this step).
3. In the meantime, peel and slice the banana.  Set aside.
4. Mix the ricotta cheese with a 1/2 tsp  honey, until creamy.
   
5. Chop the pistachios.
6. Once the oats are warm, serve in a bowl.
   
7. Top with ricotta cheese, almond butter, banana and pistachios.
   
8. Sprinkle additional honey on top.
   

Notes

• You can replace the almond milk. Feel free to replace it with any other milk (alternative).

Adapted from the mediterranealicious:   http://mediterranealicious.com/

Super easy and delicious red lentil dip with fragrant Indian spices.  This red lentil dip is really filling, and it’s nice and warming, especially in this cold weather !  Crackers were nice for dipping, but you could also serve it with pita bread, pita chips, or even veggies.

Prep Time 5 minutes    Cook Time 20 minutes    Total Time 25 minutes   Servings 6    Calories 111 kcal

Ingredients

• 1 cup red lentils picked over and rinsed
• 2 teaspoons curry powder
• 1 teaspoon onion powder
  
• 1 teaspoon sea salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon turmeric
• 1/2 teaspoon Garam Masala
• 1/2 teaspoon cumin
• crackers for serving

Instructions

1. Place the red lentils and enough water to cover them by one inch in a sauce pan.
2. Bring to a boil, then reduce heat to medium low.
   
3. Cook until soft, about 15-20 minutes.
   
4. If there is any excess water left, drain off.
   
5. Mash the lentils with a fork (they should be very soft already).
6. Add the spices, and stir.
   
7. Serve dip warm with crackers.
   

Ingredients

• 360g | 2 packed cups medjool dates, weighed without pits, (See recipe notes)
  


• 200g | 1 cup coconut oil (unrefined or refined coconut oil is fine)
  


• 240g | 2 cups ground almonds


• 120mls | 1/2 cup maple syrup
  


• 1/4 teaspoon salt


• 3/4 teaspoon nutmeg


• 2 teaspoons cinnamon
  


• 1 teaspoon ground ginger
  


• 1/2 teaspoon vanilla bean powder (It may seem expensive to buy but a package lasts for a very long time as you do not need much. If however you would rather not use it or you can't find it, use 1 teaspoon of vanilla extract instead).
  


• 1 orange zest of


• 1 lemon zest of


• 30g | 1/2 cup shredded unsweetened coconut


• 125g | 1 cup chopped pecans


• 115g | 3/4 cup chopped hazelnuts , or almonds


• 30g | 1/4 cup walnut pieces


• 150g | 1 cup raisins


• 150g | 1 cup dried cranberries
  


• 145g | 3/4 cup dried apricots , chopped

• 150g | 1 heaping cup dried chopped figs

Instructions

• Add the maple syrup, coconut oil, dates, spices, vanilla bean powder, salt & almonds to a food processor. or blender. Process until smooth.
  


• Spoon out into a large bowl.


• Pour all of the other ingredient into the bowl and mix well. This is quite hard work but it will come together.


• Line a tin with baking parchment. One that you would cook something like brownies in. I used my square USA Pan which is 8'x8'.
  


• Scrape the mixture into the tin and press down all over well.Use a spatula or the palm of your hand.


• Cover and put in the fridge for at least 12 hours.


• Remove from the pan and slice.

• Dust with powdered sugar or cocoa powder before serving.

NotesStore leftovers well wrapped in the fridge. They will keep well for up a couple of months. Medjool dates are softer than regular dried dates.You can usually find them in the produce department of grocery stores. If you can't find them, you may use regular dried dates but soak them in warm water for 15 minutes first to soften them up a bit. Make sure to drain them very well after their soak.

NutritionServing: 1serving | Calories: 273kcal | Carbohydrates: 28g | Protein: 4g | Fat: 18g | Sodium: 44mg | Fiber: 4g | Sugar: 21g | Vitamin A: 2% | Vitamin C: 2% | Calcium: 5% | Iron: 6%


Recipe Compliments: https://avirtualvegan.com/

Ingredients:

• 1 tablespoon olive oil
  
• 1 small onion, chopped
• 3 cloves garlic, minced
• ½ teaspoon turmeric
• ½ teaspoon paprika
• 1 can organic pumpkin
• 1 ½ cups chicken bone broth OR vegetable broth
  
• 1 jar roasted red peppers
• ⅓ cup sprouted cashew butter
• 1 teaspoon maple syrup
• ½ teaspoon black pepper
• 1 tablespoon lemon juice
• ½ cup coconut milk

Directions:

1. Heat Olive Oil over medium heat in a sauce pan
   
2. Brown Onion then add garlic for two minutes.
3. Add everything but salt, pepper, Coconut Milk, lemon juice, maple syrup.
4. Bring to a boil, then allow to simmer for 5 minutes
5. Stir in remaining ingredients.
6. Pour into blender and puree until smooth.
7. Serve in a bowl with Parsley garnish.
   

Adapted from Dr. Axe's recipe.