1 kg (roughly) in chopped fresh vegetables (Carrots, celery, courgettes, aubergine, cabbage, Chinese leaves, small tomatoes, cauliflower, broccoli, peas, etc.) 

For the Sauce
1 1/2 Cups raw cashews or cashew pieces
1 1/2 Cups filtered or spring water (more if needed) 
225g chopped mushrooms 
1 large onion, chopped finely 
1 Tbsp olive oil 
Juice of 2 lemons
3 tsp vegetable bouillon powder
Black pepper 
1/4 tsp dill 
1/2 - 1 tsp paprika
3 Tbsp dry red wine (optional) 

To make the sauce you mince the cashew nuts finely in a food processor then add the water and mix further into a creamy consistency. Sauté the mushrooms and onion in the oil until the onion is translucent. Then mix in all remaining sauce ingredients except the red wine. 
Cook very slowly, either in a double boiler or on a very slow burner. 

Then steam all the chopped vegetables in a little water. As soon as the vegetables are steamed, which usually takes 20 - 30 minutes, pour the sauce and wine over them, sprinkle with a dash of paprika and serve immediately. 

Rejuvelac is simply the fermented soak-water from wheat sprouts. 

It is used to make seed and nut cheeses and other ferments. It can be drunk straight to clean the system and to improve the condition of intestinal flora. 

Rejuvelac contains eight B vitamins as well as vitamins E and k. 

It's protein and carbohydrates are broken down into component amino acids and simple sugars respectively, so its nutrients are readily assimilated. 

How to Make It. 

Soak one cup of wheat grains in about three cups of pure water for two days. Pour off the soak-water (rejuvelac) and use or refrigerate. 

Add another two cups of water to the grains and leave for a day. 

Again pour off the rejuvelac and refrigerate or use. 

This can be repeated for about three days after the initial 48-hour soak. At the end of this time the wheat berries can be eaten. 

Rejuvelac should taste quite sweet, not sour or tart. If it tastes unpleasant, it has probably been over-fermented. Rejuvelac will keep in the refrigerator for up to five days. 

This fermented nut and seed cheese supports gut health by encouraging beneficial bacteria, which play a vital role in digestion, immunity, and hormone balance. The soaking and fermentation process helps reduce anti-nutrients and improves mineral absorption, making it gentler on digestion while enhancing nutrient bioavailability. Rich in healthy fats, plant protein, and key minerals such as magnesium and zinc, it supports brain function, nervous system health, blood sugar balance, and helps reduce inflammation as part of a holistic, whole-food diet.

Ingredients: 
1 Cup raw nuts and seeds 
1 Cup spring or filtered water or rejuvelac 
1 tsp vegetable bouillon powder or 1 Tbsp tamari 
1 Tbsp Fresh herbs or 1 tsp dry herbs such as parsley, mint, marjoram, chives, basil, rosemary (whatever you happen to have) 

Method:  
Grind the nuts and / or seeds as finely as possible in a food processor or blender. 
Add the water, herbs and seasoning and mix well until it is a fine paste, adding more water if necessary.
Put the mixture into a bowl and cover with a tea towel and put in a warm place for eight hours or overnight.
​A warming cupboard is an excellent place to do this. 

You can also add a couple of tablespoons of white wine, some curry powder or some garlic to seed and nut cheeses. Some of the best combinations are: cashew on its own, sunflower and cashew, sunflower and sesame, and green pesto. 

Almond cheese is particularly good seasoned with a little curry powder. Brazil and cashew nuts and hazelnuts on their own are good choices.  

This one-skillet salmon and broccoli recipe is the perfect 20-minute dinner for busy weeknights. This dish combines tender, flaky salmon with crisp, garlicky broccoli and bell pepper, all cooked in one pan for easy prep and cleanup. Packed with lean protein and omega-3s and a generous serving of veggies. 

Active Time: 20 mins     Total Time:   20 mins     Servings:      4

Ingredients

• 2 tablespoons extra-virgin olive oil
• 1¼ pounds skinless center-cut salmon fillet, cut into 1-inch pieces
• 8 cloves garlic, thinly sliced, divided
• ¾ teaspoon salt, divided
• ½ teaspoon crushed red pepper
• 5 cups broccoli florets
• 2 medium red bell peppers, seeded and chopped (2 cups)
• 1 tablespoon water
• 1 teaspoon grated orange zest
• 1½ tablespoons orange juice
• 1 tablespoon reduced-sodium tamari
• 1 tablespoon thinly sliced scallions

Directions

1. Heat 2 tablespoons oil in a large nonstick skillet with a lid over medium-high heat. Add salmon pieces and half of the sliced garlic in an even layer. Sprinkle with ½ teaspoon each salt and crushed red pepper. Cook, uncovered, stirring and turning occasionally, until the salmon is opaque on all sides and just cooked through, 4 to 5 minutes. Using a fish spatula or tongs, transfer the salmon to a plate.
2. Without wiping the skillet clean, add 5 cups broccoli, the chopped bell peppers, 1 tablespoon water and the remaining sliced garlic and ¼ teaspoon salt. Cover and cook, stirring occasionally, until the vegetables are tender-crisp, 4 to 5 minutes. Stir in 1½ tablespoons orange juice and 1 tablespoon tamari. Gently fold in the cooked salmon. Divide among 4 shallow bowls; spoon any remaining liquid from the pan over the bowls. Sprinkle with 1 teaspoon orange zest and 1 tablespoon scallions.
   
   
   Tip: So many vegetables go well with salmon, whether you swap the broccoli or add another. They’ll be great no matter which method you use to cook them. Our favorite options include beets, Brussels sprouts, asparagus, green beans, kale, collard greens, bell peppers, tomatoes and potatoes.
   
   

Nutrition Information      Serving Size: about 1¼ cups

​Calories 330, Fat 16g, Saturated Fat 3g, Cholesterol 75mg, Carbohydrates 12g, Total Sugars 5g, Added Sugars 0g, Protein 35g, Fiber 4g, Sodium 706mg, Potassium 984mg

Recipe Compliments : By Alex Loh 

Serves 4   Prep time: 15 min       Cook time: 15 min

Easy to prepare, these turkey breakfast patties are high in protein, low in carbs and fat,  and full of rich, savory flavor from herbs and spices like sage, fennel, and turmeric. They're a clean, satisfying alternative to store-bought sausage.  Start your day feeling full, steady, and focused!

Ingredients

• 1 tablespoon onion powder
• 2 teaspoons garlic powder
• 1½ teaspoons fennel seed, crushed
• 1 teaspoon sage, ground
• 2 tablespoons basil, fresh
• ¾ teaspoon sea salt
• ½ teaspoon finely ground black pepper
• ½ teaspoon cayenne pepper
• ¼ cinnamon
• ¼ nutmeg
• ½ teaspoon turmeric
• 16 ounces turkey, ground (organic if possible)
• 2 tablespoons avocado oil, divided

Method 

Step 1: Mix all seasonings and turkey together in a large mixing bowl and divide into 8 patties.
Step 2: Heat 1 tablespoon oil in a medium skillet over medium-high heat.
Step 3: Cook patties for about 3 minutes on each side or until the inside is no longer pink. Overcooking will dry out patty.
Step 4: Transfer to a plate to cool. Repeat, using last tablespoon oil and remaining patty mix.

Serving Suggestion: Serve with  1 cup cherry tomatoes, cucumber sticks and a dollop of mustard. 

Tip: You can make these with lean chicken mince.  You may also cook the patties in a medium oven 180C for about 15 mins instead of in a skillet. 


Nutritional Analysis Per Serving (2 Patties):

Calories: 186 Total Fat: 7g, Saturated Fat: 1g, Cholesterol: 96mg, Fiber: 1g, Protein: 28g, Carbohydrates: 2g, Sodium: 321mg, Sugars: 3g, Net Carbs: 1g

Serves 1     

Ingredients

1          Whole wheat tortilla (medium, ~40g)                 120 kcal
50g    Halloumi cheese (grilled)                                        150 kcal
100g  Tomato medium (100g) (fresh, sliced)                 18 kcal
20g     Lettuce or spinach (1 handful)                               5 kcal
2.5ml  Olive oil (for grilling halloumi)½ tsp                      20 kcal
15g       Light yogurt or tzatziki (optional spread)1 tbsp  35 kcal

Calories: ≈ 350 kcal    Protein: ≈ 17 g    Carbohydrates: ≈ 26 g      Fat: ≈ 19.5 g

Veggie tacos bursting with Mexican spices, black beans, and vibrant pan-seared corn, peppers, and zucchini. Quick, vegan, gluten-free, and ready in just 20 minutes. 

​Prep Time : 10 minutes     Cook Time: 10 minutes   Servings: 4  




Ingredients

• 2 tablespoons olive oil
• ½ medium red onion, sliced into half rings
• 1 cup corn kernels, fresh or frozen and thawed
• 3 garlic cloves, minced
• 1 red bell pepper, roughly chopped
• 1 green bell pepper, roughly chopped
• 1 medium zucchini, quartered and sliced
• 1 cup canned black beans, drained and rinsed
• 1 tablespoon ground cumin
• 2 teaspoons chili powder
• 1 teaspoon paprika
• ½ teaspoon ancho chile powder (leave it out if you can't source it) 
• 2 teaspoon lime or lemon juice
• 1 teaspoon salt, or to taste
• Black pepper, to taste
• ¼ cup fresh cilantro, chopped
• 8 corn tortillas, warmed in a skillet

For Serving

• Guacamole
• Salsa
• Vegan sour cream or cashew cream

​Choose one of the above and add x 1 Tablespoon to each taco. 

Instructions

• Coat the bottom of a large skillet with the oil and place it over medium heat. Add the red onion and corn. Cook the onion and corn by letting them sit on the hot surface for about a minute at a time, then stirring them and letting them sit again. Continue this for about five minutes, until the onion starts to soften and brown.
• Add both bell peppers and the zucchini to the skillet. Stir everything up and cook the mixture for about three minutes, stirring often, until the veggies are tender.
• Push the vegetables to the side, then add the garlic to the skillet in the space you just cleared. Sauté the garlic for about thirty seconds, stirring constantly, until it becomes very fragrant.
• Stir in the beans, cumin, chili powder, paprika, and ancho chile powder. Cook the mixture for about a minute longer, stirring constantly.
• Remove the skillet from heat, then stir in the lime juice, salt, pepper, and cilantro.
• Divide the mixture among the tortillas, then top each taco with accompaniments of choice. Serve.

Note: Nutrition information does not include accompaniments.

Nutrition: Serving: 2 x tacos | Calories: 309kcal | Carbohydrates: 50g | Protein: 10g | Fat: 10g | Saturated Fat: 2g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 2g | Trans Fat: 0.04g | Sodium: 636mg | Potassium: 676mg | Fiber: 11g | Sugar: 6g | Vitamin A: 1950IU | Vitamin C: 76mg | Calcium: 96mg | Iron: 4mg

Recipe Compliments: Alissa Saenz

Serves: 2      Prep time: 10 min      Cook time: 15-20 min

Roasted cod with green beans is simple, fresh, and protein-packed. One sheet pan, a few staples, and dinner’s ready in under 30 minutes. Healthy, easy, and perfect to share.

Ingredients

• 2 cod fillets
• 2 cups green beans, trimmed
• 4 cloves garlic, minced
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Method 

Step 1: Preheat the oven to 400°F (200°C).
Step 2: Arrange the cod fillets and green beans on a sheet pan.
Step 3: Drizzle with olive oil and lemon juice, sprinkle with garlic, salt, and pepper.
Step 4: Roast for 15-20 minutes, until the cod is flaky and the green beans are tender.

Nutritional Analysis Per Serving:   Calories: 290, Total Fat: 15g, Saturated Fat: 2g, Cholesterol: 60mg, Fiber: 5g, Protein: 30g, Carbohydrates: 10g, Sodium: 736mg, Sugars: 5g, Net Carbs: 5g

Recipe Compliments:  Dr. Mark Hyman

Here are five simple, nutrient-packed breakfasts designed to be quick and easy for busy mornings, each aiming for around 25 - 30g of protein.

These breakfasts combine convenience with nutrition, keeping the ingredient list short for busy mornings while delivering substantial protein to keep you energized, making your meal more balanced for muscle recovery and satiety!


1. Cottage Cheese and Berry Bowl

Nutritional Info:

• Protein: 31g
• Calories: ~270
• Carbs: 18g
• Fat: 8g

 
Ingredients:

• 1 cup (200g) low-fat cottage cheese
• 1/2 cup (75g) mixed berries (e.g., blueberries, raspberries)
• 1 tsp honey (optional)

 
Method:
1.Add cottage cheese to a bowl.
2.Top with mixed berries and drizzle with honey if desired.
3.Enjoy immediately or pack to go.


2. Protein Smoothie
 
Nutritional Info:

• Protein: 30g
• Calories: ~290
• Carbs: 20g
• Fat: 6g

 
Ingredients:

• 1 scoop (25g) vanilla or un-flavoured protein powder
• 1 cup (240ml) unsweetened almond milk
• 1/2 medium banana (50g)
• 1 tbsp peanut butter or (any nut butter of choice)

 
Method:
1.Add all ingredients to a blender.
2.Blend until smooth and creamy.
3.Pour into a glass or bottle for an easy on-the-go breakfast.


3. Egg and Spinach Wrap

Nutritional Info:

• Protein: 30g
• Calories: ~320
• Carbs: 25g
• Fat: 10g

  
Ingredients:

• 3 large egg whites and 1 whole egg
• 1/2 cup (30g) fresh spinach
• 1 small whole-grain tortilla (50g)
• Salt and pepper to taste

Method:
1.Heat a non-stick pan over medium heat. Spray lightly with cooking spray.
2.Whisk eggs and pour into the pan. Add spinach and cook until eggs are set.
3.Place the cooked eggs and spinach onto the tortilla, season with salt and pepper, and wrap tightly.
4.Eat immediately or wrap in foil for later.


4. Greek Yogurt and Nut Butter Bowl

Nutritional Info:

• Protein: 30g
• Calories: ~280
• Carbs: 18g
• Fat: 8g

Ingredients:

• 1 cup (200g) plain non-fat Greek yogurt
• 1 tbsp almond butter or peanut butter
• 1 tsp chia seeds (optional)

Method:
1.Place Greek yogurt in a bowl.
2.Stir in almond or peanut butter until well combined.
3.Sprinkle chia seeds on top if desired for extra fiber.
4.Serve immediately or pack in a container to take with you.


 
5. High-Protein Oat Pancake Recipe

Ingredients:

• 4 tablespoons (32 g) oats
• 2 large eggs
• 1 teaspoon olive oil (for cooking)

Directions:
1.Prepare the batter: In a bowl, mix the oats and eggs until well combined. Let the mixture sit for a couple of minutes to allow the oats to absorb some liquid.
2.Heat the pan: Add olive oil to a non-stick frying pan over medium heat.
3.Cook the pancake: Pour the batter into the pan, spreading it evenly. Cook for 2-3 minutes on one side until golden brown, then flip and cook for another 2 minutes.
4.Serve: Enjoy with a high-protein topping of your choice.


Nutritional Information (Pancake Only, No Toppings)

• Calories: ~255 kcal
• Carbohydrates: 15 g
• Protein: 14 g
• Fat: 14 g

Optimized High-Protein Topping Combinations

​Topping Mix Ingredients      Calories   Carbs (g)  Protein (g)  Fat (g)

Cottage Power                         ~200 kcal      9g             14g              12g 
3 tbsp cottage cheese
+ ½ small avocado
+ 2 cherry tomatoes


Omega Boost                            ~160 kcal      1g              15g              10g 
50 g smoked salmon
​+ 1 tbsp cream cheese


Berry Protein                           ~140 kcal       14g            14g              4g 
¼ cup mixed berries
+ 100 g Greek yogurt (2%)


Mediterranean Muscle           ~180 kcal       12g             13g             10g
2 tbsp hummus
+ ½ grated carrot
+ 2 tbsp crumbled feta


Savory Delight                         ~170 kcal         6g               16g              8g 
2 tbsp beetroot
+ 50 g grilled chicken
+ 1 tsp olive oil

Tofu is a plant-based source of protein. It is rich in zinc, which is important for immunity, and helps our bodies process fat, carbs, protein and iron needed for healthy, red blood cells. Pak choi is rich in calcium, which promotes strong bones and teeth. Tofu is also rich in calcium. Note: I don't advise tofu to be eaten more than once a week. Also make sure you source GMO free tofu.

Serves 4 

Ingredients
5 Tbsp Olive oil 
2 Medium Free-range eggs, beaten 
1 Bunch of spring onions, finely sliced, plus extra to garnish
4 Tbsp plain flour 
1/2 tsp Chinese five spice 
280g Block firm tofu - cut into bite-size cubes; patted dry to remove moisture 
1 Tbsp Sesame oil 
100g Green beans, cut into thirds 
200g Baby leaf greens, (can buy them in a packet at your grocery store) 
2 Pak Choi or 1 Bok Choi cut in quarters or halves, depending on the size 

 Dressing
2 Garlic cloves, finely grated
1 tsp ginger, peeled and grated
3 Tbsp Sesame oil
2 tsp low sodium soy sauce
1 tsp chili oil or a pinch of chili flakes 
Juice of 1/2 lime, plus wedges to serve 

1) Heat 1 tbsp olive oil in a large, non-stick frying pan, or wok. In a bowl, combine the beaten egg with 2 tbsp water and half the spring onions. Pour into the frying pan and tilt to cook the edges. Cook for a couple of mins until set. Set aside to cool, then roll up and slice into thin strips. 
2) Mix the flour and five spice with seasoning and toss the tofu in it until coated. 
3) Heat the remaining olive oil and sesame oil in the pan or wok, then fry the tofu for a few minutes on each side until golden and crispy. Remove using a slotted spoon, and set aside on kitchen paper to drain. 
NOTE: Healthier option.  Place the tofu pieces on a non-stick baking tray or line it with grease proof paper. Brush them liberally with olive and sesame oil mix. Place them in the oven at 180C for about 15-20 minutes until golden. 
4) Add the green beans and greens to the pan and cook for 5 minutes, stirring regularly until lightly charred and starting to soften. Add the Pak choi and cook for a further 5 minutes. 
5) Whisk together the dressing ingredients and add half to the wok with the tofu and egg; toss together. 
6) Transfer to plates and spoon over the remaining dressing. 
7) Garnish with extra spring onion and lime wedges. 

Per Serving:  338 Cals, 43g Fat, 7g Sat fat, 15g Carbs.