: PREP TIME: 15 MINS   COOK TIME: 20 MINS   TOTAL TIME: 40 MINS
Servings: 12 muffins

Ingredients  

• 2 1/4 cups whole wheat flour  (for gluten free versions you can use zea flour) 
• 1 teaspoon aluminum free baking powder
• 1 teaspoon baking soda
• 1/2 teaspoon kosher salt
• 3/4 cup creamy peanut butter
• 1/3  cup brown sugar - light or dark
• 1/4 cup coconut oil - melted and cooled
• 2 teaspoons pure vanilla extract
• 2 large eggs
• 3/4 cup low fat buttermilk or yogurt- plus 2 tablespoons
• 2/3 cup semi-sweet chocolate chips - or chopped dark chocolate (instead of chocolate you can add raisins, cranberries or dried blueberries) 

Instructions 

• Preheat the oven to 190 degrees C. Lightly grease a 12-cup standard muffin tin or line with paper liners. If using liners, lightly greasing them as well. Set aside.

• In a medium bowl, whisk together the whole wheat pastry flour, baking powder, baking soda, and salt. In a large mixing bowl, beat together the peanut butter, brown sugar, and coconut oil until well combined. Beat in the eggs 1 at a time, fully incorporating and scraping down the bowl between each. Beat in the vanilla.

• With the mixer on low speed, gently add 1/3 of the flour mixture. Once it has disappeared, add 1/2 of the buttermilk (pour it slowly so that it doesn't splatter), the next 1/3 of the flour, the remaining buttermilk, then the remaining flour. Fully incorporate between each addition and mix the batter just until everything is combined—do not over beat. Stir in the chocolate chips.

• Scoop the batter into the prepared muffin pan. Bake until the tops are golden brown and a toothpick inserted in the center comes out clean, 18 to 22 minutes. Remove from the oven and let cool in the pan for 5 minutes, then gently turn the muffins out onto a cooling rack to cool completely.

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Notes: Leftover muffins can be stored in an airtight container at room temperature for 3 days or individually wrapped and frozen for 1 month.

Salmon is a good source of omega-3 fatty acids and walnuts are rich in antioxidants and omega-3's. Combined together, Crusted Salmon with Walnut and Rosemary is a dish that is rich in nutrients and easy to prepare. Serve with a large green salad topped with pomegranates, cranberries or goji berries for a super food rich meal. 

INGREDIENTS

• Extra-virgin Olive Oil(1 tsp)
• Panko Breadcrumbs (3 tbsp)
• Dijon Mustard (2 tsp)
• 1 minced clove of Garlic
• Lemon Juice (1 tsp)
• Honey (1/2 tsp)
• Lemon Zest (1/4 tsp)
• Chopped Fresh Rosemary (1 tsp)
• Crushed Red Pepper (1/4 tsp)
• Finely chopped Walnut (3 tbsp)
• Kosher Salt (1/2 tsp)
• 500g Skinless Wild-Caught Salmon 
• Chopped fresh Parsley
• Lemon

METHOD

1. Preheat the oven to 220 degrees C. 
   
2. Place parchment paper on a baking sheet.
   
3. Take a bowl and mix the  breadcrumbs, walnut, and oil in it.
   
4. Take another bowl and mix rosemary, honey, kosher salt, garlic, red pepper, Dijon mustard, lemon juice, and lemon zest in it.
   
5. Take the baking sheet and place the salmon in it. Evenly spread the mix from Step 4 and then sprinkle the mix from Step 3. Press to make the mix adhere to the salmon. Later spray a little amount of cooking oil on it.
   
6. Take into consideration the thickness of the fish, bake for at least 8-12 minutes until a fork can smoothly slice the fish.
   
7. Cut the lemon into wedges.
   
8. Serve after garnishing the prepared dish with lemon wedges and parsley.
   

This dip is a wonderful mix of bringing together foods which detox the body, especially from mercury and other heavy metals. 
​ 
1 clove garlic
1 cup fresh coriander leaves
2 tablespoons lemon juice (fresh)
6 tablespoons olive oil  or 4 tablespoons flaxseed oil

​Eat 2 – 3 tablespoons per day with food. 

• 1½ cups coconut flakes
• ½ cup nuts such as macadamia, hazelnuts, almonds, pecans or walnuts
• 2 Tbsp. chia seeds
• 2 Tbsp. raw pumpkin seeds or sunflower seeds
• ½ tsp. cinnamon
• ½ tsp. ginger
• ¼ tsp. fresh grated nutmeg (optional)
• Pinch of salt

Directions For Muesli Mix

1. In a medium bowl or a container with a tightly fitting lid, add coconut flakes, macadamia nuts, chia seeds, pumpkin seeds, cinnamon, ginger, nutmeg and a pinch of salt, mix well.
2. Store muesli ingredients in a container with a tightly fitting lid for a day or two to let the flavors develop. This mixture will keep for up to two months.

To Make Each Serving

• ½ cup Bircher Muesli
• ½ cup coconut milk
• Dash of alcohol vanilla (optional)
• 2 to 3 drops liquid stevia (optional)
• Squeeze of lemon juice
• Plain, goat’s / sheep’s   yogurt (optional)

​Directions For Each Serving

1. In a small bowl, combine coconut milk, alcohol free vanilla, stevia and lemon juice.
2. Stir well, then add muesli and top with a dollop of plain yogurt.
3. For a softer texture, prepare a bowl the night before. Put a serving of muesli in a bowl and cover with the coconut milk mixture. Place in refrigerator overnight. In the morning, enjoy plain or with a dollop of yogurt.

Makes: 4, ¼-cup servings


Ingredients: 
1 cup slivered or sliced Almonds
1½ cups warm water
1 teaspoon fresh lemon juice
¼ teaspoon sea salt
1 teaspoon salt-free Italian seasoning, (or sprinkle your own oregano, rosemary, mint) plus extra for garnish
½ teaspoon garlic powder or 1 teaspoon minced fresh garlic

Method: 
1. Place almonds and water into blender. Puree almonds, scraping down the sides of blender when necessary. It should not have gritty pieces.
2. Pour puree into saucepan and stir in lemon juice and salt. Bring mixture to a simmer over medium heat.
3. Reduce heat to medium-low and cook, stirring frequently. Cook until water evaporates and mixture is thick like muffin batter, about 10 to 15 minutes.
4. Stir seasoning and garlic into puree.
5. Divide mixture between two, 8-ounce ramekins or bowls.
6. Sprinkle additional seasoning evenly over top of each.
7. Cover and refrigerate until cold and firmer, about two hours.
8. Serve on whole grain crackers and bread as you would traditional chèvre.
​

Nutrition Facts Per Serving: Calories 90, Total Fat 8 g, Saturated Fat 1 g, Cholesterol 0 mg, Sodium 35 mg, Carbohydrates 4 g, Fiber 2 g, Protein 3 g

Prep Time 5 minutes   Cook Time 35 minutes    Total Time 40 minutes   Servings 1 loaf

Ingredients

• 1 ½ cup rolled oats
• 1 Tbsp baking powder
• 4 eggs
• 2 cups unsalted anari - preferably goat's. Crumble it  with your fingers 
• 1 matchbox size feta - crumbled (optional for the cheese lovers) 
• 1 tsp crushed mint
• 3/4 tsp salt
• 4 Tbsp flax seeds or any other crushed nuts or seeds. 
• 2 Tbsp olive oil

Instructions

1. Preheat the oven to 180 C / 356 F.
2. Spray bread pan with oil.
3. Mix all the ingredients in a large bowl.
4. Pour the mixture in the bread pan and bake for 35 minutes.

Note: Instead of flaxseeds, I have made this recipe with sunflower seeds and the second time I made it using crushed hazelnuts  -- so ladies, whatever nuts or seeds you have in the pantry will work well. 

Salt: I usually add 1/2 tsp. salt as we prefer salt-less foods and I omit the feta.  If you do add the feta - then add less salt. i.e. stick to the 1/2 tsp salt 

The combination of fat and fiber for breakfast packs a nutrient-rich punch that will give you energy throughout the day. Plus, it'll help you feel full and avoid snacking before lunch. 


Ingredients

• 1/2 cup hot water
• 1 1/2 tbsp chia seeds
• 1 1/2 tbsp hemp seeds
• 1 tbsp coconut oil
• 1 tbsp almond butter

• 1 tsp ground cinnamon
• 5 drops stevia, or to taste
• pinch sea salt
• 1/2 cup fruit e.g. Strawberries OR mix berries OR other low sugar fruit e.g. apricots, peaches

Directions1. Bring water to a boil and stir in the chia seeds and hemp seeds. 


2. Sweeten with coconut oil and almond butter. Top with berries and stevia for added sweetness. 

Adapted Recipe Compliments: Dr Oz. https://www.doctoroz.com/recipe/regimen-super-seed-bowl