21
STEP RESET
RECIPE BOOK
P
F
W
E
A
+61 (7) 5493 7135
+61 (7) 5437 7084
www.changinghabits.com.au
[email protected]
P.O. Box 104 Mooloolaba QLD 4557 Australia
TABLE
OF CONTENTS
Breakfast Recipes
.................2
Cada with Ginger . . . . . . . . . . . . . . . . . . . . . . . . . 3
Eggs with Herbs
.........................4
Walnut Pesto
.........................5
Egg & Banana Pancakes
..................6
Creamy Green Smoothie
..................7
Sunrise Juice
.........................8
Dinner Recipes
>> Chia Porridge with Berries
>> Roasted Savoury Chicken
>>
>>
>>
>>
>>
>>
>>
Lunch Recipes
>> Sweet Potato & Chive Frittata
>>
>>
>>
>>
>>
>>
>>
>>
. . . . . . . . . . . . . . 10
Corn Fritters
. . . . . . . . . . . . . . . . . . . . . . . . 11
Green Herbed Fritters . . . . . . . . . . . . . . . . . . . . . 12
Quinoa Sushi Rolls . . . . . . . . . . . . . . . . . . . . . . . . 13
Broccoli & Avocado Salad . . . . . . . . . . . . . . . . 14
Roasted Beetroot Salad
. . . . . . . . . . . . . . . . 15
Cauliflower Rice with Chilli & Lime Chicken . . . 16
Rainbow Garden Salad
. . . . . . . . . . . . . . . . 17
3 Egg Omelet with Salsa Filling . . . . . . . . . . . . . 18
Soup Recipes
>> Yellow Split Pea Soup
>>
>>
>>
>>
>>
>>
>>
>>
>>
>>
. . . . . . . . . . . . . . . . . . . . 20
Vegetable Stew
. . . . . . . . . . . . . . . . . . . . . . . . 21
Slim Pasta Noodle Broth
. . . . . . . . . . . . . . . . . 22
Asian Broth . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23
Bone Broth . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24
Creamy Potato & Spinach Soup . . . . . . . . . . . . . 25
Roast Cashew & Broccoli Soup . . . . . . . . . . . . . 26
Vegetable & Red Lentil Soup
. . . . . . . . . . . . . 27
Immune Boosting Chicken Soup
. . . . . . . . . . . 28
Roasted Pumpkin Soup
. . . . . . . . . . . . . . . . . . 29
Lemon Leaf Tea
. . . . . . . . . . . . . . . . . . . . . . . . 30
Salad Recipes
>> Roast Pumpkin, Feta & Walnut . . . . . . . . . . . . . . 32
>> Winter Warming Roasted Salad
. . . . . . . . . . . . 33
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 34
>> Spiced Carrot, Olive & Rocket . . . . . . . . . . . . . . 35
>> Zucchini Pasta
. . . . . . . . . . . . . . . . . . . . . . . . 36
>> Chilli Slaw
>>
>>
>>
>>
>>
>>
>>
>>
>>
>>
>>
. . . . . . . . . . . . . . . 38
Chicken Spiced Curry . . . . . . . . . . . . . . . . . . . . 39
Quinoa Salad & Moroccan Chicken . . . . . . . . 40
Warm Thai Chicken Salad Cups . . . . . . . . . . . . . 41
Red Curry Paste . . . . . . . . . . . . . . . . . . . . . . . . . 42
Thai Fish Cakes . . . . . . . . . . . . . . . . . . . . . . . . . 43
Sweet Potato Salmon . . . . . . . . . . . . . . . . . . . . . 44
Lime Fried Fish
. . . . . . . . . . . . . . . . . . . . . . . . . 45
Chilli & Prawn Salad Rolls
. . . . . . . . . . . . . . . 46
Latcham Pie
. . . . . . . . . . . . . . . . . . . . . . . . . 47
Meat Rissoles
. . . . . . . . . . . . . . . . . . . . . . . . . 48
Coriander & Chilli Lamb Cutlets . . . . . . . . . . . . 49
Slow Cooked Lamb Stew
. . . . . . . . . . . . . . . 50
Smoothie Recipes
>> Pawpaw Enery Smoothie
>>
>>
>>
>>
>>
>>
. . . . . . . . . . . . . . . 52
Inca Inchi Protein Berry Shake . . . . . . . . . . . . . . 53
Omega & Protein Smack Smoothie
. . . . . . . . 54
Cyndi's Green Smoothie
. . . . . . . . . . . . . . . 55
Iron Booster
. . . . . . . . . . . . . . . . . . . . . . . . . 56
Lime Twist
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . 57
Yoghurt
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . 58
Dessert Recipes
>> Maleo Syrup
. . . . . . . . . . . . . . . . . . . . . . . . . 60
. . . . . . . . . . . . . . . . . . . . . 61
Tevol Bars . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 62
Cacao Bark . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63
Date Squishes
. . . . . . . . . . . . . . . . . . . . . . . . . 64
Frozen Banana Avocado Ice . . . . . . . . . . . . . . . 65
Chocolate Chia Cake . . . . . . . . . . . . . . . . . . . . . 66
Snickers Bar
. . . . . . . . . . . . . . . . . . . . . . . . . 67
>> Apple Crisp Crumble
>>
>>
>>
>>
>>
>>
Disclaimer
It is recommended that all individuals seek professional medical advice before making any changes to their diet. The ideas,
information and suggestions in this book are purely those of the authors and are not substitutes for consulting with your health
professional.
The authors will not accept responsibility for any action or claim resulting from the use of information contained in this book.
Changing Habits Ingredients
CH stands for Changing Habits - you may notice the letters CH at the beginning of certain ingredients. These healthy
eating ingredients can be purchased directly from our Changing Habits website.
Visit: www.changinghabits.com.au/healthy-shopping
Acknowledgments
A very big thank you to:
>> Jordan Pie for all her recipes, testing and beautiful food photography, it has certainly captured the essence of the food.
>> Karen Passingham for co-ordinating and managing the project.
>> OMC Connect for their creative talents and direction.
Copyright
© Copyright 2013 - Changing Habits
BREAKFAST
RECIPES
CHIA PORRIDGE WITH BERRIES
Ingredients:
>> 3 tbsp chia seeds
>> 1 cup organic almond milk or coconut milk
>> 2 tbsp dried unsulphured organic sultanas or any
>>
>>
>>
>>
>>
>>
dried fruit you have in the pantry
1 tsp cinnamon
¼ tsp all spice
1/8 tsp cardamon
½ tsp vanilla essence (natural - homemade)
1 tsp maleo
Blueberries (or any other berries you may have)
OPTIONAL ADD-INS
>> Mango
>> Raw almonds, cashews & sunflower seeds for
toppings
>> Fresh mint as garnish
1
SERVE
Method:
1. Place almond/coconut milk in a bowl and sprinkle chia seeds in and stir immediately for a minute or so to avoid
clumping.
2. Add dried fruit & spices as you stir along with maleo and vanilla.
3. Allow to stand for 30-40 mins to thicken, or covered in the fridge over night.
4. Add berries, nuts and seeds as you may and a sprig of mint.
5. Serve.
2.
CADA WITH GINGER
Ingredients:
>> ¼ cup flaked or shredded coconut
>> 15 almonds, crushed
>> 4 fresh dates, chopped
>> 2 small apples, grated
>> ½ tsp ginger, freshly grated
OPTIONAL ADD-INS
>> 1 tbsp chia seed
>> 2 tbsp goji berries
>> 1 tsp cinnamon
>> 1 tbsp sunflower seeds
>> 2 tbsp pumpkin seeds
2
SERVES
Method:
1. Place all ingredients into a bowl and mix.
2. If you have a Thermomix place all unprepared ingredients into the TM bowl, put the dial on, close lid and pulse a
few times. I like mine chunky.
3. You can serve with yoghurt and fresh seasonal fruit.
3.
EGGS WITH HERBS
Ingredients:
>> 4 free range organic eggs
>> 1 ½ tbsp ghee or CH Coconut Oil
>> 1 tbsp fresh coriander
>> 2 tomatoes, cut in half
>> 2 tbsp of walnut pesto
>> 1 cup of wild rocket
>> 4 small cubes goats' feta
2
SERVES
Method:
1. Put two plates onto the kitchen bench with 1 tbsp of pesto (see next page) on each plate and ½ cup of wild rocket
on each plate.
2. Place a frying pan on the stove and bring to a medium heat, add ½ tbsp of ghee or coconut oil to the pan and
allow it to melt. Place the cut tomatoes into the ghee/coconut oil and fry until golden brown on both sides.
3. While everything is frying up in the ghee/coconut oil, prepare the scrambled eggs. Place eggs and herbs into a
bowl and beat together.
4. Onto your plates, place the cooked tomato on top of the rocket.
5. Now head back to the fry pan and add 1 tbsp of ghee/coconut oil and pour the beaten eggs into the pan, keep
the eggs moving until cooked then place them on the plate.
6. Add goats' feta cheese, season with black pepper and sea weed salt and enjoy.
4.
WALNUT PESTO
Ingredients:
>> 1 ½ cups (40-50g) basil leaves
>> 100g walnuts (can be macadamia nuts)
>> 1 clove garlic
>> 50g parmesan, freshly grated
>> 1 tbsp apple cider vinegar
>> 5 tbsp CH Inca Inchi Oil
>> ¼ tsp CH Seaweed Salt
>> Cracked black pepper
Method:
1. Put all the ingredients in a blender and blend until smooth, or for Thermomix, put on closed lid position and pulse
2-3 times until you have the desired consistency you like.
5.
EGG & BANANA PANCAKES
Ingredients:
>> Two eggs to every one banana
>> Pinch of seaweed salt
OPTIONAL ADD-INS
>> 1 tsp cinnamon
MAKES
2-3
Method:
1. Blend bananas, eggs and cinnamon together thoroughly.
2. Cook in a small frying pan with Changing Habits coconut oil!
HANDY TIP
Try making the pancakes smaller as it is easier to flip over. Serve with seasonal fruit, nuts and/ or a sprinkling of
cinnamon.
6.
CREAMY GREEN SMOOTHIE
Ingredients:
>> 1 avocado
>> 1 apple
>> 1 cup coconut water or filtered water
>> 1 tsp CH Supreme Green Blend
>> 1 frozen banana
>> 2 tbsp chia seeds
>> ¼ cup mixed raw nuts
>> 1 cucumber
>> 1 zucchini
>> 1 tbsp honey or maleo (maleo recipe under
desserts)
2
SERVES
Method:
1. Blend all ingredients together until desired consistency achieved.
OPTIONAL
For an even creamier smoothie use coconut milk instead of coconut water.
7.
SUNRISE JUICE
Ingredients:
>> 1 apple
>> 1 medium beetroot
>> 1 carrot
>> 2 sticks celery
OPTIONAL ADD-IN
>> Knob of ginger
1
SERVE
Method:
1. Add the washed, chopped pieces of fruit to the juicer and collect the juice.
2. Serve with ice.
This combination is a fabulous all-round elixir. It is especially kind to people who are low in energy as it boosts iron
levels and starts to clean the blood system out to give a feeling of total wellbeing. Beetroot colours stools and urine
pink, so don’t be surprised if you notice this.
8.
LUNCH
RECIPES
SWEET POTATO & CHIVE FRITTATA
Ingredients:
>> 2 small roasted sweet potatoes, roughly diced
>> 4 roasted carrots, roughly diced
>> 4 garlic cloves, diced
>> 2 silver beat leaves, chopped
>> ½ cup spinach leaves
>> 3 tbsp fresh chives, chopped
>> 6 organic free range eggs
>> ½ tbsp CH Seaweed Salt
>> Freshly ground pepper to taste
4
SERVES
Method:
1. Add the garlic, silver beet, spinach, chives, eggs and seasoning to a bowl and mix together.
2. Add the roasted sweet potato and carrots and mix again.
3. Add the mixture to a lined cake tin and bake for 30-40 minutes or until golden and cooked through.
4. Serve with salad.
10.
CORN FRITTERS
Ingredients:
>> ¼ cup spring onion, finely chopped
>> ½ cup fresh coriander, finely chopped
>> 4 cloves garlic, crushed
>> ¼ cup arrowroot flour
>> 3 organic free-range eggs, beaten
>> 1 tbsp fish sauce
>> 1 tsp freshly ground black pepper
>> 2 large corn cobs, with corn kernels sliced off
>> 2 tbsp CH Coconut Oil or ghee
MAKES
6-8
Method:
1. Combine all ingredients except oil in a glass bowl and mix well.
2. Heat oil or ghee in a frying pan over medium heat. When hot, drop in large tablespoons of batter.
3. Cook on both sides until golden and crisp.
4. Serve with homemade sweet chilli sauce and salad.
11.
GREEN HERBED FRITTERS
Ingredients:
>> 2 medium zucchini, grated
>> 1 bunch parsley, chopped
>> 1 bunch coriander, chopped
>> 4 spring onions, sliced
>> ½ cup spinach, chopped
>> 2 garlic cloves, grated
>> CH Seaweed Salt to taste
>> Black pepper to taste
>> Zest from 1 lemon
>> 3 eggs
>> ½ cup almond meal
AVOCADO SALSA
>> 1 large avocado, diced
>> 3 tomatoes, diced
>> CH Seaweed Salt and pepper
>> Handful of fresh basil and coriander, chopped
>> Juice from 1 lemon
MAKES
10-12
>> ½ small red onion, diced
Method:
1. Grate the zucchini and place into a colander. Sprinkle with a pinch of seaweed salt and mix through. Sit for 10
minutes. Squeeze out as much liquid from the zucchini with your hands.
2. Place the zucchini into a large bowl and add parsley, coriander, spinach, spring onion, garlic, pepper, lemon
zest, eggs and almond meal or an alternative flour if preferred.
3. Mix well until combined.
4. Cook fritters in a pan over a medium heat in a little olive oil or ghee until cooked through and golden on each
side.
5. Mix avocado salsa ingredients together just before serving.
6. Serve the salsa on the side accompanied with a salad.
HANDY TIP
It’s good to test cook a fritter to make sure it holds together well. Add a touch more almond meal or alternative flour if
you need to.
12.
QUINOA SUSHI ROLLS
Ingredients:
>> Quinoa* (depending on serving quantity)
>> Water or chicken stock, to cook quinoa
>> 3 tbsp chia seeds**
>> 1 tbsp rice wine vinegar or apple cider
vinegar
>> 1 tsp CH Rapadura Sugar
>> CH Seaweed Salt and pepper to taste
>> Nori Sheets (will depend on how many you
want to make)
FILLINGS OPTIONS:
>> Eggs, tuna, salmon, chicken
>> Avocado, cucumber, capsicum, carrot,
shallots, bean sprouts, snow pea sprouts.
Method:
1. Add the quinoa to a saucepan with chicken stock (for extra flavour) or water and simmer until cooked (approx.
10-12 mins). Once cooked add the rice wine vinegar, rapadura sugar, chia seeds, salt and pepper to taste. Set
aside to cool.
2. Once the quinoa has cooled, spread evenly ¾ cup of the quinoa mix onto the nori sheet (shiny side down) leaving
1cm strip. Add chosen fillings and stack neatly on top of each other 1cm away from the edge of the nori sheet
(make sure not to overfill it), start to gently roll tight from the end with the filling (roll into itself) using your hands or
sushi mat.
3. Brush the end that overlaps with water to help it stick together.
4. Cut the rolls into 4-5 pieces.
5. Serve with homemade sweet chilli sauce, inca inchi mayonnaise and tamari or soy sauce.
Note: you use approximately ¾ cup of cooked quinoa for every nori sheet.
* When cooking quinoa cook 1 part quinoa to 2 parts water/stock
** 3 tbsp chia seeds to every cooked cup
13.
BROCCOLI & AVOCADO SALAD
Ingredients:
>> 2 avocados, sliced
>> 1 head broccoli, cut into medium florets and
blanched briefly in boiling water
>> 10 cherry tomatoes, halved
>> ½ red onion, thinly sliced
>> Spinach leaves (1 cup per person)
>> ¼ cup lightly toasted almonds to serve
>> CH Seaweed Salt and pepper to taste
>> ½ cup lemon juice
2-4
SERVES
Method:
1. Place spinach leaves on a plate, dress with cherry tomatoes, onion, broccoli, avocado and seasoning to taste.
2. Drizzle with lemon juice and sprinkle almonds on top.
14.
ROASTED BEETROOT SALAD
Ingredients:
>> 3 medium beetroots, sliced into wedges
>> 6 cloves garlic, peeled and finely chopped
>> 3 tbsp CH Inca Inchi Oil
>> 2 tsp CH Seaweed Salt
>> ½ cup walnuts, coarsely chopped
>> 1 cup spinach
>> 1 cup rocket
>> 2 tbsp balsamic vinegar
2-4
SERVES
Method:
1. Preheat oven to 180°C.
2. In a large baking dish combine beetroot, garlic, oil and salt and toss.
3. Bake in oven for 30 minutes or until beetroot is cooked.
4. Meanwhile toast walnuts on a tray in the oven until golden.
5. Toss together beetroot, walnuts and greens. Drizzle with a little inca inchi oil and balsamic vinegar and serve.
15.
CAULIFLOWER RICE WITH CHILLI & LIME CHICKEN
Ingredients:
>> ½ large cauliflower
>> 500g chicken breast or thigh, diced
>> 1 chilli, chopped
>> Kale leaves, stems removed and chopped
>> Zest and juice of 1 lime (additional lime juice
to serve)
>> Handful coriander, chopped
>> 1-2 tbsp CH Coconut Oil or ghee
>> CH Seaweed Salt and pepper to taste
4
SERVES
Method:
1. Chop the cauliflower and add to a food processor, blend until the texture resembles rice.
2. Heat a large pan, add enough coconut oil or ghee to coat the pan and add the chicken, cook until golden. Once
cooked remove the chicken and place in a bowl to rest.
3. Add the cauliflower, kale, chilli, lime zest and juice to the pan and stir through all ingredients. Add the chicken
back to the cauliflower mix and stir through. Do not overcook the cauliflower, you still want the cauliflower to be
firm but slightly cooked.
4. Serve in bowls and sprinkle with coriander, seaweed salt, pepper and additional lime juice to taste.
CAULIFLOWER FRIED RICE
Use to make fried rice, adding any protein of your choice, onion, shallots, broccoli, garlic, chilli and chicken stock or
vegetable stock. You can also use it in soups, curries, or in a salad.
16.
RAINBOW GARDEN SALAD
Ingredients:
>> 1 cup spinach leaves
>> 1 cup rocket leaves
>> 50g snow pea sprouts
>> 4 organic eggs, boiled, peeled and quartered
>> ½ cup mung bean sprouts
>> ½ red onion, sliced finely
>> 1 medium carrot, grated or chopped
>> 200g cherry tomatoes, cut in half
>> 2 radishes, sliced
>> 3 sprigs each of basil, mint, parsley and
chives, chopped
>> Lemon and CH Inca Inchi Oil to drizzle over
the top
>> CH Seaweed Salt and pepper to taste
2
SERVES
Method:
1. Combine all ingredients in a bowl and add lemon juice, inca inchi oil, seaweed salt and pepper to taste.
17.
3 EGG OMELET WITH SALSA FILLING
Ingredients:
>> 3 eggs, organic free range
>> 2 tbsp filtered water
>> Pinch of freshly ground pepper
>> Pinch of CH Seaweed Salt
>> Rocket leaves
FILLING IDEAS
>> Chopped tomato, feta and spring onion or
>> Homemade walnut pesto, chopped tomato,
grated zucchini and onion or
>> Homemade salsa
It is up to your imagination, but make sure you are
in control of the ingredients and you don’t use any
packages or sauces with dubious ingredients.
1
SERVE
Method:
1. Place saute pan over medium heat with just enough coconut oil to coat bottom and sides.
2. Beat together eggs, water, and pepper and seaweed salt in small bowl until well blended and slightly frothy.
3. Add egg mixture to warmed pan and swirl to coat sides of pan.
4. Allow to cook until the egg whites become noticeable and slightly lumpy. Swirl pan again to re-coat sides of pan.
Add fillings to one side of omelet in pan.
5. Continue cooking until omelet has set. Take a spatula or fork slide it under edges on empty side of omelet to make
sure it is free of the pan. Using fingers or a spatula fold empty side over side with fillings. Be very careful because
omelet is delicate and breaks easily.
6. Cook another minute or so, then plate the omelet by either sliding onto a plate from pan or placing plate over pan
and inverting onto plate.
7. Add rocket to the plate and serve.
18.
SOUP
RECIPES
YELLOW SPLIT PEA SOUP
Ingredients:
>> 2 cups dry split yellow peas, rinsed well (pick
>>
>>
>>
>>
>>
out anything not the colour of yellow)
6 cups water
1 tbsp CH Coconut Oil
2 large onions, chopped
½ tsp CH Seaweed Salt
3 cups water or a homemade stock
YOGHURT TOPPING
>> 200g whole plain yoghurt
>> ½ cup cucumber, shredded and unpeeled,
>>
>>
>>
>>
>>
(deseed before shredding)
1 clove garlic, minced
¼ cup fresh mint, chopped
Big pinch of CH Seaweed Salt
Black olives, chopped
CH Inca Inchi Oil to drizzle
4
SERVES
Method:
1. Place split yellow peas in a large bowl, cover with water and soak overnight.
2. Bring 6 cups of water to boil in a large saucepan, add the rinsed, yellow split peas and cook for 20-30 minutes
or until tender. Drain, salt to taste and set aside.
3. Add coconut oil to a large pot over medium-high heat. Stir in onions and salt, and cook until the onions soften, just
a minute or two. Add the cooked split peas and stock or water.
4. Bring to a simmer and let cook for a few minutes, then remove from the heat. Using a large cup take out half of the
soup and place into a bowl and set aside.
5. Using a blender or Thermomix puree the remaining soup. Stir the reserved (still chunky) soup back into the puree –
you should have a soup that is nicely textured.
6. Make the Yoghurt topping by mixing the ingredients together. Set aside.
If you need to thin the soup out with more water (or stock) do so a bit at a time. Taste the soup and add more seaweed
salt if needed. Serve soup in bowls and serve each with a generous dollop of yoghurt topping, a drizzle of olive oil
and a sprinkle with chopped black olives. If you have a Thermomix this recipe is very easy to convert. Give it a try.
Save a bowl for lunch tomorrow if you can!
20.
VEGETABLE STEW
Ingredients:
>> 1 litre stock (your choice)
>> 2 medium onions, sliced
>> 3 cloves garlic, crushed
>> 2 medium potatoes, cubed
>> 3 carrots, cubed
>> 2 stalks celery, sliced
>> 1 eggplant, diced
>> 2 medium zucchini, cubed
>> 1 broccoli stalk, sliced
>> 4 ripe tomatoes
>> 150g shitake mushrooms, soaked
>> 3 tbsp tomato paste
>> 3 tbsp maleo
>> ½ cup red wine (the only wine you will get
>>
>>
>>
>>
while on this program!)
CH Seaweed Salt and ground pepper to taste
1 tbsp molasses
1 tbsp fresh dill (or 1 tsp dried dill)
Parsley sprigs
4-6
SERVES
Method:
1. Add onions, garlic, potatoes and eggplant with salt and pepper to a heavy based pot and sauté lightly in butter.
2. When potatoes begin to get tender, add celery, broccoli and carrots along with the red wine and stock.
3. Cover and steam until all vegetables are tender.
4. Add zucchini, tomato paste, mushrooms, molasses and dill.
5. Cover and simmer over low heat, for about 20 minutes.
6. Serve in bowls and add chopped parsley.
21.
SLIM PASTA NOODLE BROTH
Ingredients:
>> 3 cups of Asian style broth (see next page)
>> 1 garlic clove
>> ½ chilli, (seeded)
>> 1 cm ginger, grated
>> 1 cup of cabbage
>> 1 cup of slim pasta*
>> 1 shallot stem
>> 1 star anise
>> 1 sprig coriander
4
SERVES
Method:
1. Rinse and drain the slim pasta.
2. Crush the garlic clove, slice the shallot and chilli on the diagonal, cut ginger in half.
3. In a saucepan, add two tablespoons of broth, sauté the garlic and chilli.
4. Add remaining broth to pot.
5. Add the herbs and allow it to simmer for 15 minutes.
6. Discard the herbs.
7. Add the cabbage and pasta to the pot. Cook for an additional 5 minutes.
8. Serve and garnish with chilli and fresh coriander leaves.
*Slim pasta, or sometimes known as Miracle Noodles, is made from vegetable konjac. It is a great gluten free
alternative to paste and noodles. It can be found at health food stores and some supermarkets in the health food
section.
22.
ASIAN BROTH
Ingredients:
>> 1 bunch shallots, tops included
>> 2 leeks, tops included
>> 1 bunch fresh coriander
>> 1 bunch garlic chives
>> 2 large onions
>> 2 garlic cloves
>> 1 small chilli, optional
>> 1 small piece of ginger, 2 cm
>> Pinch of CH Seaweed Salt
>> 1.5 litre filtered water
MAKES
1.5L
Method:
1. Thoroughly wash and cut the coriander and vegetables and place in a stockpot.
2. Cut the chilli, garlic and ginger in half and add to the pot.
3. Pour the water into stockpot, bring to the boil and then simmer for 1 hour.
4. Strain twice through a fine sieve.
5. Can be served on its own and also used as a soup or casserole diet.
23.
BONE BROTH
Ingredients:
>> 2 kg of bones (beef and lamb knuckle bones
>>
>>
>>
>>
>>
or marrow bones, chicken necks or carcass,
wild fish)
8 litres of filtered water
A whole bulb of garlic; cloves separated,
peeled and crushed
2 onions, halved
2 bay leaves
3 tbsp apple cider vinegar (organic,
unfiltered)
OPTIONAL ADD-INS:
>> Herbs, tomatoes, celery, carrot, ginger and
other spices in the last few hours of cooking if
you would like a beautifully flavored broth.
Method:
1. Place all ingredients in a large crockpot and set the heat to high.
2. Bring the stock to a boil, then reduce the heat setting to low.
3. Allow the stock to cook for a minimum of 6 hours and up to 24 hours (depends on size of bones; chicken less,
beef more). The longer the bones brew the better! Remember to keep topping up the water; you do not want it to
go dry.
4. Turn off the crockpot and allow the stock to cool slightly.
5. Strain the stock through a fine mesh metal strainer and throw away all the debris.
6. Place the cooled stock into glass jars for storage in the fridge (for up to a few days) or pour into freezer-safe
containers for later use.
When the broth is fully cooled, look for a gelatinous consistency. That means your broth is gelatin-rich! Sometimes
a longer or very hot simmer may break down the gelatin and your broth won’t appear gelatinous. Don’t worry the
broth is still very mineral rich. I don’t skim off any of the fat, I heat my broth and drink it warm - this is when I may add
some seaweed salt for taste. If you like, you can skim off any fat that has risen to the top and solidified – this is tallow
– don’t throw it away use it in your savoury cooking in place of butter or coconut oil. You can drink stock any time of
day, before or after meals, or use it as the base for soups and stews! Perfect in any recipe that calls for broth.
24.
CREAMY POTATO & SPINACH SOUP
Ingredients:
>> 2 medium potatoes, peeled and diced
>> 2 onions, diced
>> 3 garlic cloves, crushed
>> 2 bunches spinach, shredded
>> Sprig of rosemary
>> ½ cup macadamia or cashews nuts
>> 4 cups vegetable stock or filtered water
>> CH Seaweed Salt to taste
>> 1-2 tbsp ghee or CH Coconut Oil
4-6
SERVES
Method:
1. Saute onions and potatoes in ghee or coconut oil until potatoes are starting to turn soft.
2. Add spinach and stir until cooked through.
3. Add nuts and stock, and simmer for 20 minutes.
4. Check if the potato is cooked through and soft, then puree and season with seaweed salt, pepper and fresh herbs.
25.
ROAST CASHEW & BROCCOLI SOUP
Ingredients:
>> 1 kg broccoli, chopped (including stalks)
>> 3 spring onions, roughly chopped
>> 2 medium potatoes, roughly chopped
>> 6 cups filtered water or bone broth
>> 5 cloves garlic, halved
>> 2 tsp CH Seaweed Salt
>> ¼ tsp dried oregano
>> ¼ tsp dried marjoram
>> ¼ tsp dried parsley
>> ¼ tsp dried sage
>> ½ cup organic coconut milk
>> 2 tbsp lemon juice
>> ½ cup cashews, soaked until soft
>> Roasted cashews to garnish
6
SERVES
Method:
1. Place vegetables in a large saucepan with water or broth, garlic, onions, seaweed salt and herbs. Cover and
bring to the boil, then simmer for 20 minutes or until potatoes are tender.
2. Remove from heat and add coconut milk, cashews and lemon juice and purée until smooth using a hand held
blender. If you like your soup to be of a runny consistency, add more broth, filtered water or coconut milk.
3. Serve with chopped roasted cashews on top.
26.
VEGETABLE & RED LENTIL SOUP
Ingredients:
>> 1 tbsp ghee
>> 1 onion, finely chopped
>> 2 celery stalks, finely chopped
>> 2 tbsp coriander stems, chopped
>> 1 tbsp ginger, freshly grated
>> 2 tsp ground cumin
>> 1 tsp ground coriander
>> 1 tsp curry powder
>> 250g dried red lentils, well rinsed
>> 400g orange sweet potato, peeled and
chopped into small cubes
>> 3 medium carrots, chopped into small cubes
>> 2 litres of vegetable stock
>> 2 tsp tamari
>> 3 tsp mirin
>> Coconut cream and fresh coriander for
garnish
6
SERVES
Method:
1. Heat the ghee and add onion, celery, chopped coriander stem and ginger and cook for 5 minutes.
2. Add the cumin, ground coriander and curry powder and cook a further minute.
3. Add the lentils, vegetables and stock.
4. Cook on a gentle heat for 40 minutes.
5. Add tamari and mirin.
6. Garnish with coconut cream and fresh coriander leaves.
27.
IMMUNE BOOSTING CHICKEN SOUP
Ingredients:
>> 1 whole organic chicken
>> 1 large brown onion, peeled and finely
chopped
>> 1 celery stick, trimmed and finely chopped
>> 2 large garlic cloves, chopped
>> 6 sprigs of fresh thyme
>> 3 tbsp finely chopped freshly parsley
>> Enough filtered water to cover the whole
chicken
>> 1 tbsp apple cider vinegar
>> 1 tsp CH Seaweed Salt
>> 1 tsp peppercorns
4-6
SERVES
Method:
1. Place the chicken in a large pan and brown until golden.
2. Add onion, celery, garlic, peppercorns, parsley, thyme, apple cider vinegar and water in a large saucepan with
a lid, bring to the boil and simmer for 4 hours (until the chicken is falling off the bone).
3. Using tongs transfer the chicken pieces to a large bowl, leaving the bones. Strain the liquid and discard the bones.
4. Separate the chicken into pieces and add to bowls. Add the chicken soup liquid, taste and season with salt,
ground pepper and fresh herbs.
5. Optional: Add other vegetables (celery, carrot, zucchini, etc)
28.
ROASTED PUMPKIN SOUP
Ingredients:
>> ½ jap pumpkin, sliced into chunks
>> 2 medium sweet potatoes roughly chopped
>> 2 onions, quartered
>> 5 cloves garlic, peeled >> 2 tbsp ghee or CH Coconut Oil
>> 1 tsp CH Seaweed Salt >> 1 tsp cinnamon
>> 1 can coconut cream and 1 can of water to
wash out the remaining coconut cream
4
SERVES
Method:
1. Preheat oven to 180°C.
2. Place pumpkin, sweet potato, onion and garlic onto a baking tray, drizzle with ghee and coconut oil and bake
until pumpkin and sweet potato are soft and golden.
3. Place roasted veggies in a large sauce pan, add the other ingredients and simmer until the veggies break down
further.
4. If you like a smooth consistency purée the mixture with a handheld blender, or simply mash slightly for a chunkier
soup. You can add more water when blending if you prefer a smoother texture.
29.
LEMON LEAF TEA
Ingredients:
>> 6 lemon leaves
>>
>>
>>
>>
>>
>>
>>
(yes straight from your lemon tree)
1 chilli
½ head garlic
2-3cm of ginger (adjust to taste)
2 sprigs of thyme
2 sprigs of rosemary
½ stalk of lemon grass
1 litre of boiled filtered water
Lemon Leaf Tea - for colds and flu or just keeping
your immune system strong.
MAKES
1L
Method:
1. Tear the lemon leaves to release the flavour and nutrients.
2. Cut the chilli in half.
3. Cut your garlic in half and leave the skin on.
4. Bruise the thyme, rosemary and lemon grass stalk.
5. Add the ingredients to a 1 litre pot or tea pot.
6. Pour the boiled water into the pot.
7. Steep for 5 minutes.
8. Serve warm or allow to cool.
9. Drink this tonic night and day, cold or hot to boost immunity.
This may not be a soup but it is a wonderful drink to have hot or cold and it’s filled with nutrition and immune boosting
properties. I have a herb garden and lemon tree which makes this recipe very easy to make. I usually make a batch of
this hot tonic up and then keep adding hot water to the brew until you realise the taste is not as it should be. Usually 3
to 4 more water fills onto the ingredients is the rule of thumb.
30.
SALAD
RECIPES
ROAST PUMPKIN, FETA & WALNUT
Ingredients:
>> ½ butternut pumpkin, chopped into cubes
>> ½ red onion, finely sliced
>> 1 avocado, chopped into cubes
>> ¼ cup pine nuts, roasted
>> ¼ cup walnuts
>> 2 cups of mixed spinach, rocket and lettuce
>> ¼ cup feta cheese
4-6
SERVES
Method:
1. Roast the pine nuts, pumpkin and onion.
2. Allow them to cool slightly.
3. Add all other ingredients and toss.
4. Crumble and sprinkle feta cheese over the salad.
32.
WINTER WARMING ROASTED SALAD
Ingredients:
>> ½ pumpkin, largely diced
>> 2 medium sweet potatoes, diced
>> 2 carrots, chopped into circles
>> 2 potatoes, diced
>> 2 tbsp ghee
>> 4 garlic cloves, diced
>> ½ tsp cinnamon
>> ½ tsp paprika
>> ½ tsp cumin
>> CH Seaweed Salt and pepper to taste
>> Spinach leaves for serving
>> ¼ cup pine nuts, toasted
4-6
SERVES
Method:
1. Preheat oven to 180 C.
2. Add the chopped vegetables to 2 baking trays and distribute evenly.
3. Mix the spices, seasoning and oil together in a separate bowl. Sprinkle this over the top of the vegetables evenly.
4. Place in the oven and check after 15 minutes and turn over. Cook for another 15 minutes and check again adding
the chopped garlic.
5. Once golden and cooked through serve with fresh spinach leaves and toasted pine nuts.
33.
CHILLI SLAW
Ingredients:
>> 2 tbsp CH Rapadura Sugar
>> 2 tbsp apple cider vinegar
>> 2 large carrots, grated (matchsticks)
>> 1 ½ cups white cabbage, shredded
>> 1 ½ cups red cabbage, shredded
>> 4 celery stalks (matchsticks)
>> ½ cup mint leaves
>> 1 cup coriander
SWEET CHILLI DRESSING
>> 1 tbsp apple cider vinegar
>> 1 tbsp CH Rapadura Sugar
>> 2 tbsp lime juice
>> 2 tbsp fish sauce
>> 2 long red chilli, diced and de-seeded
>> 1-2 tsp grated ginger
>> CH Seaweed Salt to taste
6-8
SERVES
Method:
1. In a large mixing bowl add carrots, cabbages, celery, herbs, rapadura sugar and apple cider vinegar and mix
together.
2. In a separate bowl, whisk together all dressing ingredients.
3. Add the dressing to the slaw mixture until everything is just coated.
4. Sprinkle with chilli and seaweed salt to taste.
34.
SPICED CARROT, OLIVE & ROCKET
Ingredients:
>> 3 carrots, grated
>> 1 small red chilli, de-seeded and finely
chopped
>> 2 tbsp coriander, chopped
>> ¼ cup black olives, chopped
>> CH Seaweed Salt to taste
>> Freshly cracked pepper
>> 2 tbsp CH Inca Inchi Oil
>> 1 tbsp lemon juice
>> 1 tbsp honey
>> 1 tsp ground cumin
4
SERVES
Method:
1. In a large bowl mix together the carrot, chilli, coriander, salt and pepper, inca inchi oil, lemon juice, honey, and
cumin.
2. Serve on plates and sprinkle with olives and drizzle with honey.
3. Serve on a bed of rocket.
35.
ZUCCHINI PASTA
Ingredients:
>> 1 cup fresh mint
>> ½ cup dried coconut, soaked in water and
drained
>> 1 lime, juiced
>> 3 tbsp CH Inca Inchi Oil
>> 3 tbsp parmesan, grated
>> Freshly ground black pepper
>> CH Seaweed Salt to taste
>> 2 cups cold roast pumpkin or sweet potato
>> 2 raw zucchinis
>> 2 cups mixed salad greens including some
peppery rocket
2
SERVES
Method:
1. Place mint, coconut, lime juice, parmesean and inca inchi in the thermomix or food processor - process until the
mixture resembles pesto.
2. Roast pumpkin or sweet potato and cool - I usually use left overs, so make sure the night before you put more of
these vegetables in the roasting pan.
3. Spiralise or cut zucchini to resemble spaghetti (very thin) and sprinkle with seaweed salt.
4. Rinse zucchini pasta well, then gently mix the homemade mint pesto through.
5. Toss with roast pumpkin/sweet potato and salad greens.
6. Garnish with parsley and serve.
36.
DINNER
RECIPES
ROASTED SAVOURY CHICKEN
Ingredients:
>> 2 tbsp CH Coconut Oil or ghee
>> 1 organic free-range chicken
>> 1 large onion, roughly chopped
>> 4 cloves garlic, crushed
>> 4-6 thyme sprigs
>> Handful of walnuts
>> 5 mushrooms, roughly chopped
>> 2 tbsp lemon juice
>> 1 tbsp CH Rapadura Sugar
>> ½ tsp cumin
>> ½ tsp paprika
>> ½ tsp cinnamon
>> 2 tbsp apple cider vinegar
>> 1 tsp tamari
>> 1 tsp CH Seaweed Salt
>> Freshly ground black pepper to taste
4-6
SERVES
Method:
1. Preheat oven to 180C.
2. Heat a large frying pan (one that fits the whole chicken) and brown the chicken all over until golden to help seal
the chicken.
3. Once browned, add to a large baking tray. Fill the chicken cavity with the garlic, onion, thyme, walnuts and
mushrooms, keep adding these ingredients until completely full.
4. Mix together spices, salt, sugar, lemon, apple cider vinegar, tamari (soy sauce) and ghee. Baste the chicken with
half of the mixture and place in an oven for 1 ¼ hours or until chicken is tender (this will depend on the size of
your chicken and your oven).
5. Check the chicken to see if it is nearly ready, baste the chicken with the rest of the paste and return to oven
until the skin is golden and crispy.
6. Serve with winter warming roasted salad and broccolini.
38.
CHICKEN SPICED CURRY
Ingredients:
>> 2 red chillies, seeded and chopped
>> 1 cup fresh coriander, roughly chopped
>> 1 tbsp fish sauce
>> 2 tsp ground cumin
>> 1 tbsp ginger, grated
>> 1 tbsp garlic, grated
>> 1 red onion, finely diced
>> 2 tbsp CH Coconut Oil
>> 500g chicken thigh fillets, diced
>> 1 cup chicken stock or bone broth
>> 4 small potatoes, largely diced
>> 2 cans organic coconut milk
>> 3 kaffir lime leaves
4
SERVES
Method:
1. Place the chillies, coriander, fish sauce, cumin, ginger, garlic, onion and coconut oil in a food processor and
blend until smooth to make your curry paste.
2. Heat a frying pan, and fry off the curry paste for 5 minutes or until very fragrant.
3. Add the chicken pieces to the pan and brown on both sides.
4. Add the potatoes, chicken stock, coconut milk and kaffir lime leaves.
5. Simmer for 25 minutes or until the potatoes are cooked and chicken is tender.
6. Remove the kaffir lime leaves and serve with cauliflower rice or fresh vegetables.
39.
QUINOA SALAD & MOROCCAN CHICKEN
Ingredients:
>> 1 ½ cups quinoa, thoroughly washed*
>> 600ml filtered water
>> 4 x medium organic chicken breast fillets,
>>
>>
>>
>>
>>
>>
>>
>>
>>
>>
>>
>>
>>
>>
cut into large strips
1 bunch flat-leaf parsley, finely chopped
2 tbsp coriander, finely chopped
1 punnet cherry tomatoes, halved
3 spring onions, thinly sliced
¼ cup (60ml) cold pressed olive oil
1 lemon, juiced
1 tsp paprika, plus extra to sprinkle
1 tsp ground cumin
Pinch of cayenne pepper
1 tbsp CH Rapadura Sugar
1 tbsp ghee or CH Coconut Oil
1 chilli (hot or mild)
CH Seaweed Salt to taste
Freshly cracked pepper to taste
4-6
SERVES
Method:
1. Place the quinoa and 600 ml of boiling water in a small saucepan over medium heat, add a pinch of seaweed
salt and bring to a simmer.
2. Cook for 10 minutes or until tender. Drain well and leave to cool.
3. Combine 60 ml cold pressed oil, chilli, paprika, cumin, cayenne pepper, rapadura sugar and lemon juice then
season with seaweed salt and pepper.
4. Pour ¾ of the dressing onto the chicken to marinade, coat evenly.
5. Add the butter or ghee to a medium frying pan, once melted add the marinated chicken strips and cook until the
chicken starts to caramelize and looks golden. Make sure the marinade stills coats the chicken.
6. While the chicken is cooking, add herbs, tomato, spring onion and the rest of the dressing to the quinoa salad and
toss to combine.
7. Place the quinoa salad onto a plate. Serve the chicken slices on a bed of quinoa salad with additional herbs and
chilli. Season to taste.
Optional: serve with fresh yoghurt dolloped on top, freshly steamed asparagus or broccolini with lemon wedges
on the side. *Before cooking quinoa, clean them by placing them in a strainer and running under cold water while
rubbing them together.
40.
WARM THAI CHICKEN SALAD CUPS
Ingredients:
>> 500g organic chicken, minced or finely diced
>> 2 tbsp CH Coconut Oil or ghee
>> 3 cloves garlic, crushed
>> 3cm piece of ginger, grated
>> ½ tbsp red curry paste (see next page)
>> 1 red capsicum, seeded and sliced
>> 6 cherry tomatoes, halved
>> 1 red onion, finely sliced
>> 3 spring onions, finely chopped
>> 1 cup bean sprouts
>> ½ cup fresh coriander, finely chopped
>> ½ juice of 1 lime
>> 1 tbsp CH Rapadura Sugar
>> 16 large lettuce leaves
4-6
SERVES
Method:
1. Heat oil or ghee in a large frying pan and sauté garlic, ginger and curry paste over medium heat.
2. Add red capsicum and tomatoes and heat through.
3. Add chicken and spring onions and cook until chicken is golden brown.
4. Add sprouts, coriander, lime juice and sugar and heat through.
5. Place and overlap 2 lettuce leaves on a plate.
6. Spoon the cooked mixture into the lettuce leaves, season with seaweed salt and pepper to taste and serve
immediately.
41.
RED CURRY PASTE
Ingredients:
>> 1 tbsp coriander seeds
>> 2 tsp ground cumin
>> 1 tsp black pepper, freshly ground
>> 1 tsp ground nutmeg
>> 10 fresh red chillies, finely chopped
>> ½ cup spring onions, chopped
>> 2 tbsp CH Inca Inchi Oil
>> 4 tbsp lemon grass, finely chopped
>> 10 garlic cloves, peeled and crushed
>> 4 tbsp ground coriander
>> 2 tsp CH Seaweed Salt
>> 2 tsp ground turmeric
>> 1 tsp grated lime zest
Method:
1. Puree all ingredients in a food processor to make a fine paste.
2. To store, refrigerate in a glass jar or freeze in ice cube trays and pull out when ready to use.
42.
THAI FISH CAKES
Ingredients:
>> 450g white fish fillets
>> 2 tsp fish sauce
>> 1/3 cup fresh coriander, finely chopped
>> 1 tbsp red curry paste (recipe previous page)
>> 2 spring onions, finely chopped
>> 1 red chilli (hot or mild)
>> 2 cloves of garlic
>> Ghee or CH Coconut Oil for shallow frying
>> Pepper to taste
>> 1 organic egg
4-6
SERVES
Method:
1. Purée fish, fish sauce, spring onions, herbs, chilli, egg and garlic in a food processor until combined.
2. Heat oil or ghee in a frying pan. Drop large tablespoons of fish batter into the hot pan, mold into a patty and
cook on both sides until golden.
3. Serve with homemade sweet chilli sauce, rice and salad.
43.
SWEET POTATO SALMON
Ingredients:
>> 4 cutlets of fresh salmon (wild if you can get it)
>> CH Seaweed Salt
>> 2 large red sweet potatoes
>> 1 red onion, peeled and sliced
>> ½ yellow pepper, deseeded and sliced
>> ½ red pepper, deseeded and sliced
>> ½ green pepper, deseeded and sliced
>> Butter
4
SERVES
Method:
1. Peel the sweet potato, chop into pieces, place in filtered water, bring to the boil and simmer until potato is soft.
Drain and add 1 tbsp butter and mash.
2. In a fry pan melt 1 tbsp butter, add 1 tsp Rapadura Sugar or organic raw sugar and mix; add onion and peppers
and cook until vegetables are limp.
3. Heat an iron skillet (BBQ is best), place the salmon on the hot skillet, grind some sea salt onto the top, cook for
approx 5 minutes then turn the salmon once; cook for a further 2 minutes.
4. Put the sweet potato on a plate and spread it out. Place the cooked salmon on the sweet potato bed then top with
the onion and pepper mix. Serve with salad.
44.
LIME FRIED FISH
Ingredients:
>> 1 tbsp CH Coconut Oil
>> 1 tbsp ghee
>> 3 limes, peeled and sliced (can use lemons)
>> 2 tbsp whole fresh sage leaves
>> 4 pieces of firm white fish
>> CH Seaweed Salt and pepper to taste
4
SERVES
Method:
1. Heat the oil and ghee in a pan over medium heat.
2. Add the lime slices and cook for 1 minute on each side.
3. Add the sage leaves and cook for a further minute, remove the lime and sage from the pan and set aside.
4. Add the fish to the pan and cook for 3 minutes on each side or until tender.
5. Sprinkle with salt and pepper and serve with the lime slices and sage leaves on top. Serve with freshly roasted
potatoes and fresh salad.
45.
CHILLI & PRAWN SALAD ROLLS
Ingredients:
>> 1 tbsp CH Coconut Oil
>> 2 tbsp ginger, grated
>> 1 tbsp garlic, grated
>> 1 large red chilli, finely chopped (mild or hot)
>> 400-500g large green prawns, peeled
>> 4 spring onions, shredded
>> 2 cups of bean sprouts
>> 1 lebanese cucumber, julienne
>> ½ cup fresh mint, parsley and coriander
chopped
>> 1 lime juiced
>> 1 tbsp fish sauce
>> 4-8 medium-large green cabbage leaves
4
SERVES
Method:
1. Heat a pan over medium heat, add the oil, ginger, chilli and garlic and cook until crisp. Add the spring onions,
lime juice, fish sauce, herbs and prawns and cook through. Set aside to cool.
2. Place 1-2 cabbage leaves in boiling water until they begin to soften.*
3. Get rid of any excess water and place on a tea towel.
4. Place some of the salad mixture down the middle of the cabbage leaf with 2-3 prawns in the middle, folding the
cabbage leaf around the mixture as you would with a rice paper roll.
5. Continue with the rest of the mixture and leaves.
6. Serve with sweet chilli sauce for dipping and extra lime wedges.
*You may need 2 cabbage leaves per serve, depending on the size and if there are any splits in the leaves.
46.
LATCHAM PIE
Ingredients:
>> 500g organic beef mince
>> 6 ripe tomatoes, chopped
>> 1 tbsp fresh sage, chopped
>> 1 tbsp fresh parsley, chopped
>> 1 tbsp fresh thyme, chopped
>> 1 spring onion, chopped
>> 1 chilli, chopped (mild or hot)
>> 2 tbsp organic butter
>> CH Seaweed Salt to taste
>> Pepper to taste
TOPPING
>> 3-4 large organic potatoes, diced
>> Parmesan cheese, grated (roughly 1 cup)
4-6
SERVES
Method:
1. Preheat the oven to 180 C.
2. Add the potatoes to boiling water with a pinch of seaweed salt and cook until very soft.
3. Fry everything together in a large frying pan until the meat is golden and almost cooked through.
4. Mash the potatoes, add 2 tablespoons butter and seaweed salt to taste.
5. Add the beef mixture to a glass baking dish and spread out evenly, top with the mashed potato evenly and
sprinkle the parmesan cheese over the top.
6. Place the dish in the oven and cook until the top is golden, approx 30-40 mins.
47.
MEAT RISSOLES
Ingredients:
>> 500g organic beef or lamb, minced
>> 1 onion, finely chopped
>> 1 small carrot, grated
>> 1 small zucchini, grated
>> 1 cup cooked rice
>> 1 organic free-range egg
>> ¼ cup rice flour
>> 1 tsp CH Seaweed Salt
>> 1/8 tsp freshly ground black pepper
>> 1 tbsp ghee or CH Coconut Oil for cooking
10-12
SERVES
Method:
1. Mix all ingredients, except oil, together in a large bowl.
2. Divide into portions using floured hands and form into rissoles.
3. Heat oil in a large frying pan over medium heat and brown rissoles on both sides (do this in 2 batches if the pan
gets too crowded).
4. Serve with steamed organic vegetables.
48.
CORIANDER & CHILLI LAMB CUTLETS
Ingredients:
>> 8-12 lamb cutlets, grass fed
>> 4 large red chillis, seeded
>> 2 spring onions
>> 2 tbsp lemon juice
>> ½ cup coriander leaves
>> 1 tbsp cold pressed olive oil
COCONUT & CUCUMBER DRIZZLE
>> ½ cup coconut cream
>> ½ Lebanese cucumber grated
>> 3 tbsp mint, chopped
>> CH Seaweed Salt and pepper to taste
4-6
SERVES
Method:
1. To make the Coconut and Cucumber Drizzle, combine coconut cream, cucumber, mint and salt and pepper in a
bowl, then set aside.
2. Trim the lamb cutlets of any excess fat.
3. Place the chillies, spring onions, lemon juice, coriander, olive oil in a food processor to combine.
4. Rub the paste over the cutlets on both sides and place on a baking tray and cook under the grill for 3-4 minutes
each or until cooked to your liking.
5. Place the cutlets on plates and serve with the coconut cucumber drizzle and a fresh salad.
49.
SLOW COOKED LAMB STEW
Ingredients:
>> 2 tbsp ghee
>> 2 cloves garlic, crushed
>> 500g organic lamb, diced
>> 2 tsp CH Seaweed Salt
>> 1 cup red wine
>> 4 cups chicken stock
>> 1 onion, quartered
>> 2 cups potatoes, roughly cut
>> 1 cup carrot, roughly chopped
>> 1 cup celery, roughly sliced
>> 1 cup mushrooms, quartered
>> 2 bay leafs
>> ¼ cup basil, finely chopped
>> 2 tbsp arrowroot flour
>> ¾ cup sour cream
4-6
SERVES
Method:
1. In a pressure cooker melt ghee and saute garlic briefly over medium heat.
2. Add lamb and brown on all sides.
3. Add stock, wine, vegetables, bay leafs and basil.
4. Cover, turn heat to medium-high, increase pressure, then turn heat to low and cook for 1 hour.
5. Turn heat off and allow to stand for 15 minutes.
Note: you will need a pressure cooker for this recipe or a slow cooker. If you don’t own a pressure cooker you may
use a slow cooker over a period of 6 hours, but make sure you still follow method steps 1 and 2.
50.
SMOOTHIE
RECIPES
PAWPAW ENERGY SMOOTHIE
Ingredients:
>> ½ pawpaw, chopped
>> 1 organic free-range egg
>> 1 orange
>> ½ cup coconut milk
OPTIONAL ADD-IN
>> 1 tbsp of honey, if not sweet enough
2
SERVES
Method:
1. Combine all ingredients and blend until smooth.
Pawpaw is so full of enzymes that it can soothe almost any digestive complaint. The egg is an excellent source of
protein and, being raw, contains lecithin which balances blood lipids (fats in the blood: mainly cholesterol and
triglycerides).
52.
INCA INCHI PROTEIN BERRY SHAKE
Ingredients:
>> 2 tbsp CH Inca Inchi Protein Powder
>> 2 tbsp cashew or almond nuts
>> ½ cup blueberries, fresh or frozen
>> 1 banana
>> ½ cup organic coconut milk
>> ½ tsp cinnamon
OPTIONAL EXTRA
>> Passionfruit to put on top
1
SERVE
Method:
1. Combine all ingredients and blend until smooth.
I make this energy-boosting drink when I’m on the run and don’t have much time for breakfast. You can change
the taste and nutritional value simply by using different fruit, rolled grains and nuts. For more vitamin B add half a
teaspoon of brewer’s yeast.
53.
OMEGA & PROTEIN SMACK SMOOTHIE
Ingredients:
>> 1 cup organic coconut milk
>> 2 tbsp CH Inca Inchi Protein Powder
>> 1 apple, frozen
>> 1 tbsp CH Inca Inchi Oil
>> 2 tbsp soaked or activated almonds
>> 2 tbsp desiccated coconut
>> 1 teaspoon cinnamon
2
SERVES
Method:
1. Place all ingredients in blender and blend until desired thickness is achieved.
2. You can sprinkle a little extra cinnamon on top.
54.
CYNDI’S GREEN SMOOTHIE
Ingredients:
>> 1 zucchini
>> 1 small cucumber
>> 3-4 tsp CH Supreme Green Blend
>> 4 tsp CH Colloidal Minerals
>> 1 tsp CH Probiotics
>> 1 cup organic coconut water or filtered water
>> 1 apple
>> 1 banana, frozen
>> Large handful of mixed fresh spinach, parsley
>>
>>
>>
>>
>>
>>
and celery tops
1 peeled orange, quartered
4-6 fresh dates
6 CH Cacao Wafers
4 tsp heaped CH Inca Inchi Protein Powder
4 tbsp CH Inca Inchi Oil
½ cup ice
2
SERVES
Method:
1. Blend all ingredients together, just add more water for a thinner consistency.
55.
IRON BOOSTER
Ingredients:
>> 2 apples
>> 1 stick celery
>> 2 medium carrots
>> 1/8 cup fresh parsley, chopped (add more or
less to taste)
1
SERVE
Method:
1. Add the washed, chopped pieces of fruit to the juicer and collect the juice.
2. Serve with ice.
This juice contains plenty of iron, complemented by an array of other minerals and vitamins that help the body absorb
iron. Choose fruits and vegetables carefully: the fresher they are, the higher they will be in vitamins and minerals. If
you grow your own parsley (very easy to do) you can pick it fresh before juicing.
56.
LIME TWIST
Ingredients:
>> 1 pineapple
>> 1 lime
>> 2 apples
2-4
SERVES
Method:
1. Add the washed, chopped pieces of fruit to the juicer and collect the juice.
2. Serve with ice.
This is a wonderful drink for improving the immune system, digestive system, circulatory system and liver function.
57.
YOGHURT
Ingredients:
>> 1 litre milk
>> 3 grains yoghurt starter*
SERVING SUGGESTIONS
>> Fresh raspberries
>> Fresh mint
>> Homemade raspberry coulis
MAKES
1L
Method:
1. Place milk in heavy-bottom pan, heat to 90°C and keep at this temperature for 10 minutes whisking occasionally.
2. Allow to cool to 37°C. (This will take at least 30 minutes).
3. Add the yoghurt starter or 3 tbsp of pot set natural yoghurt and whisk gently to ensure the culture is evenly
distributed.
4. Pour boiling water into glass jar or thermos flask to sterilise and warm.
5. Pour immediately into jar or thermos and leave over night or for around 8 hours to set. You should not disturb the
yoghurt during this time. For a thicker yoghurt leave for up to 24 hours.
6. Place in fridge.
*If you do not have the yoghurt starter you can use 3 tbsp of pot set natural yoghurt.
58.
DESSERT
RECIPES
MALEO SYRUP
Ingredients:
>> 1 cup water
>> 2 cups CH Rapadura Sugar
MAKES
1.5 cups
Method:
1. Dissolve in a saucepan on low heat or if you have a Thermomix, 5 minutes at 50°C.
Maleo is a fancy and exotic word I like to use instead of Rapadura Syrup. Maleo is so quick and easy to make. I use
it in place of honey, maple syrup (if i have none), agave, rice syrup and coconut syrup (very expensive). I pour the
Maleo into Changing Habits empty coconut oil jars and then store in the fridge and use when needed.
60.
APPLE CRISP CRUMBLE
Ingredients:
FILLING:
>> 6 apples
>> 1 tbsp cinnamon
>> 1 tsp nutmeg
>> 2cm fresh ginger, grated
>> ¼ tsp ground cloves
CRISP:
>> 1 ½ cup almond meal
>> ¼ cup chia seeds
>> ¼ cup shredded coconut
>> ½ cup CH Coconut Oil
>> 2 tbsp CH Rapadura Sugar
>> 2 tsp cinnamon
>> 1 tsp nutmeg
>> ¼ tsp CH Seaweed Salt
4-6
SERVES
>> ½ cup raw almonds, chopped
OPTIONAL ADD-IN:
>> ¼ cup sultanas (or any dried fruit of your choice)
Method:
1. Preheat the oven to 160 degrees.
2. For the filling throw all ingredients into the Thermomix or Kitchen Wiz, and chop to muesli size.
3. Place into a large baking dish.
4. For the crisp place all ingredients into Thermomix or Kitchen Wiz and chop to muesli size.
5. Spread the crisp over the filling and cook for 20 minutes.
6. Turn oven off and let it sit for 10 minutes.
Gluten free, Grain Free, Dairy Free!
61.
TEVOL BARS
Ingredients:
>> 1 cup seedless, whole dates (use more if the
mixture does not stick together)
>> ½ cup raw almonds
>> 15 CH Cacao Wafers
OPTIONAL ADD-INS:
>> Other flavours like ginger, goji berries,
shredded coconut, fresh orange zest and
juice
Method:
1. Place all ingredients into Thermomix or food processor until mixed to dough like consistency.
2. Press the mixture into a lined tray and refrigerate until hard.
3. Take out of the fridge and slice into squares. Serve and enjoy!
4. Store in an air tight container in the fridge.
No Baking, Dairy Free, Gluten Free and so easy!
62.
CACAO BARK
Ingredients:
>> 250g CH Cacao Wafers
>> 3 tbsp CH Coconut Oil
>> Maleo to taste
>> Pinch of salt
OPTIONAL TOPPINGS:
>> Goji berries, pepitas, sunflower seeds, nuts,
chia seeds
Method:
1. Melt cacao wafers, coconut oil and maleo in a small to medium saucepan on a low temperature.
2. While melting, line a rimmed baking tray with baking paper.
3. Once the mixture is melted and has a smooth consistency, poor the cacao over the baking paper and spread
evenly.
4. Sprinkle with chosen toppings and refrigerate until hard.
5. Once the cacao has set, chop or break roughly into pieces and store in an airtight container in the fridge.
63.
DATE SQUISHES
Ingredients:
>> 260g dates
>> 1 tsp cinnamon
>> ½ tsp ginger
>> 35g CH Cacao Wafers
>> Good pinch of salt
>> Desiccated coconut
Method:
1. Place dates into the food processor and blend until they start to become more like a chunky paste – this might take
a few minutes in your food processor.
2. Add the cacao, cinnamon, ginger and salt, and blend further to make sure the spices are well combined. By now
you should have a nice textured paste with a few lumpy bits of date ready to be rolled.
3. Roll small balls in your hands to help bring the mix together into a firm ball.
4. Roll these balls into a small amount of desiccated coconut - it stops them sticking together and gives them a bit of
texture.
5. These store well in an air tight container on the bench or in the fridge.
64.
FROZEN BANANA AVOCADO ICE
Ingredients:
>> 1-2 tbsp cacao powder (depending on your
>>
>>
>>
>>
taste)
1 tbsp maleo (or to taste)
2 large bananas, sliced and frozen
1 avocado, sliced and frozen
Pinch of salt
Method:
1. Process all ingredients in a food processor until smooth, and serve immediately.
Tastes just like creamy ice-cream!
65.
CHOCOLATE CHIA CAKE
Ingredients:
>> 4 tbsp chia seeds
>> 1 cup filtered water for soaking chia seeds
>> 50g CH Cacao Wafers
>> 125g butter or CH Coconut Oil
>> 175g ground almonds
>> 5 eggs
>> 130g CH Rapadura Sugar
>> 1/8 tsp salt
>> 1 tsp bicarb soda
GANACHE TOPPING
>> 120g CH Rapadura Sugar
>> 50g CH Cacao Wafers
>> 300ml cream
8-10
SERVES
Method:
1. Preheat oven 180°C and grease a 20 x 20cm spring form tin.
2. Soak chia seeds for 15 minutes in the water.
3. Melt butter and cacao in a double boiler.
4. Add the almond meal, eggs, sugar, salt and bicarb soda and mix thoroughly.
5. Add soaked chia seeds and combine.
6. Pour into greased spring form pan and cook for 30 - 40 minutes.
GANACHE METHOD
7. Place all ingredients into a double boiler and heat gently, stirring until melted.
8. Simmer for another 3 minutes.
9. Allow to cool and drizzle over cake.
66.
SNICKERS BAR
Ingredients:
BASE
>> 2 cups almond meal (can be processed fresh
>>
>>
>>
>>
>>
>>
in Thermomix or kitchen whizz)
4 tbsp CH Inca Inchi Protein Powder
¼ cup shredded coconut
½ tsp CH Seaweed Salt
½ cup CH Coconut Oil
3 tbsp maleo syrup
1 CH Vanilla Pod, scraped
TOPPING
>> ½ cup CH Cacao Wafers
>> 2 tbsp maleo syrup
>> 2 tbsp CH Coconut Oil
>> 1 cup almonds, roasted, slightly chopped
Method:
1. Base: melt the coconut oil and maleo together over a low heat 2. Add all other base ingredients and mix
thoroughly 3. Press mix into a rectangle baking tray.
2. Topping: melt cacao wafers, maleo and coconut oil over low heat.
3. Pour topping over the base evenly.
4. Sprinkle with the chopped roasted almonds.
5. Place in fridge, then when set, cut into squares keep in a glass storage container in the fridge.
Delicious!
67.
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