Sample Recipes

“Be kind to yourself. Your body is a temple and you are the goddess that resides within it.”

When we work with it rather then against it, food is a powerful tool for healing. It nourishes our mind, body and soul.

Please see below a sample of some of the amazing original recipes I provide to clients.

My own recipe e-book is coming to the website soon.

Menopause Cooling Smoothie

A lovely breakfast or snack to help the whole body.
Prep Time 5 mins
Cook Time 1 min
Course Breakfast, Snack
Servings 1

Ingredients
  

  • 2 tbsp of chia seeds
  • 2 tsp matcha powder
  • 2 tsp of flaxseed
  • 1/2 small apple
  • 1 handful spinach
  • 1/2 stalk of celery
  • 2 brazil nuts
  • ¼ avocado
  • 2 pieces of cucumber
  • ½ lemon peeled
  • 500 ml water filtered or almond milk

Instructions
 

  • Blend all ingredients together except the chia.
  • Pour contents of blender into glass and then add the chia.
  • Keep stirring the drink until the chia seeds have started expanding.
Keyword Menopause, Smoothie

PCOS Smoothie

A delicious smoothie and a great way to add some wellness to your day.
Prep Time 5 mins
Cook Time 1 min
Course Breakfast, Snack
Servings 1

Ingredients
  

  • 1/3 cup chopped spinach or kale
  • 1/2 banana
  • ½ cup strawberries or blueberries
  • 1 tbsp. sesame seeds high in zinc and selenium /progesterone boosting
  • 1 tbsp Ground Sunflower seeds
  • 2 brazil nuts
  • 2 tsp. maca powder
  • 1 C. coconut water or water or almond milk
  • ½ avocado or avocado seed optional

Instructions
 

  • Place ingredients in blender.
  • Blend.
Keyword PCOS, Smoothie

Hormone Seed Granola

Prep Time 10 mins
Cook Time 50 mins
Course Breakfast, Snack
Servings 18

Ingredients
  

  • 4 cups raw almonds
  • 1 cup shredded unsweetened coconut flakes
  • 1 cup brazil nuts
  • 1 cup flax seeds
  • 2.5 cups raw pumpkin seeds
  • 6 tbsp. coconut oil
  • ½ cup Raw honey
  • 1 tbsp. vanilla extract

Instructions
 

  • Preheat oven 170C and prepare a oven tray with baking paper. In a blender, add almonds & pulse until a granola like mixture appears, this should only take a few seconds.
  • In a large mixing bowl, add all nuts and seeds including pulsed almonds & shredded coconut.
  • In a small saucepan, heat coconut oil, vanilla & honey on low heat for 5 minutes.
  • Pour the mixture over nuts and seeds to combine well.
  • Spread the mixture evenly onto the baking sheet and bake 20-25 minutes until slightly golden brown.
  • Remove from oven & cool 10-15 minutes, the granola will harden more as it cools.
  • Store in a container & enjoy for a few weeks or you can even make some sections into bars for an afternoon snack
Keyword Breakfast

Chia Banana Bread

Prep Time 15 mins
Cook Time 55 mins
Course Breakfast, Snack
Servings 12

Ingredients
  

  • ½ cup butter room temperature
  • 1 cup sugar
  • 2 eggs
  • 3 ripe bananas mashed with potato masher
  • cups flour or almond flour
  • 1 tsp baking soda
  • ½ tsp salt
  • 3 tsp chia seeds

Instructions
 

  • Preheat the oven to 180C. Grease and place a cut out parchment paper into a loaf pan, set aside.
  • Using a hand mixer, whisk 1/2 cup olive oil butter and 1 cup sugar.
  • Add 2 eggs and 3 mashed bananas, whisk until everything is combined.
  • In a different bowl, mix 1 1/2 cup flour, 1 teaspoon baking soda, 1/2 teaspoon salt and 3 teaspoons chia seeds. Add flour mixture to banana mixture, using a spatula stir until everything is combined, try not to over mix.
  • Pour the batter into a greased loaf pan and bake for 55 minutes. Let it cool, cut a slice and enjoy!

Notes

  • Use flax seeds instead of chia seed or any seeds of your choice, even sunflower seeds.
  • Store in airtight container inside the fridge for up to 3 days.
  • Freeze inside zip bag sliced, place it in a toaster to warm it up. 
Keyword Bread, Breakfast

Pumpkin & Walnut Salad

A simple and yummy lunch.
Prep Time 10 mins
Cook Time 30 mins
Course Dinner, Lunch
Servings 2

Ingredients
  

  • Butternut pumpkin peeled and cut into bite-sized pieces*
  • 2 cups baby spinach leaves washed and patted dry
  • 1/2 cup fresh walnuts chopped in half
  • 2-3 tbsp soft fetta
  • a little spray of light olive oil
  • juice of a lemon
  • Olive oil to drizzle
  • a little white pepper and sea salt to taste

Instructions
 

  • Preheat oven to 190 C.
  • Place the pumpkin pieces onto a tray lined with baking paper.
  • Spray lightly with oil and season lightly with white pepper and sea salt.
  • Roast for 25-35 minutes, then allow to cool slightly.
  • Layer the pumpkin, baby spinach leaves and walnuts in a serving bowl and toss gently with hands.
  • Add the fetta, then sprinkle over the juice of a lemon and a drizzle of olive oil (you don't want a soggy salad).
  • Any leftovers should be refrigerated for lunch the next day.
Keyword Lunch

Turmeric Pumpkin Soup

A year round winter warmer.
Prep Time 10 mins
Cook Time 40 mins
Course Appetizer, Dinner, Lunch, Side Dish
Servings 6

Ingredients
  

  • 1 large brown onion peeled and roughly chopped
  • 2 tbsp coconut oil
  • 3 garlic cloves peeled and roughly chopped
  • 3 cm piece of fresh turmeric root or powder
  • 1 thumb size piece of root ginger thinly sliced
  • 1 kg pumpkin peeled and deseeded and cut into 2cm chunks
  • 1 L | 4 cups chicken broth or vegetable broth
  • 250 ml | 1 cup full fat organic coconut cream optional
  • 2 tbsp of fresh lime juice
  • Salt and pepper to taste

Instructions
 

  • In a large sauce pan over high heat, cook the onion in the coconut oil till softened.
  • Add the garlic, turmeric, ginger, and cook for a couple of minutes until fragrant.
  • Add the pumpkin, and stock, bring to boil and then cover and reduce to a simmer to cook for 20min, or till the pumpkin is soft.
  • Once cooked, use a stick or upright blender to puree the soup.
  • Return to stove and add the coconut cream and heat through, but do not boil.
  • Just before serving add the lime juice and salt.
  • Depending on the saltiness of the stock you used, you may need to be quite generous with the salt here. Taste, and trust your judgement. You really want to make the flavours pop, and pumpkin needs a little salt to give it flavour.
  • Serve with extra lime wedges, a drizzle of coconut cream (optional)

Notes

  • This soup will keep refrigerated for up to 5 days, add extra water when reheating if soup thickens too much.
  • If freezing, add coconut cream upon defrosting.
  • Can also add carrot or sweet potato
  • Chilli also optional if you like spice
  • Lentils optional
Keyword Soup

Salmon Fish n Chips