Plant based diet plan – recipes, ideas and guidance

Just because you aren’t sick, doesn’t mean that you are healthy,

You are what you eat, digest, absorb and don’t excrete.

 

Benefits of this plan

The foods featured in this plan are all beneficial for both beauty and internal health. Eating these foods will help you lead a happy, healthy lifestyle with added benefits of good digestion, healthy hormones and a good night’s sleep.

 

Macronutrients are all important in our diets (these being carbohydrates, fats and proteins). These help us fuel our days correctly and give us the energy we need in order to survive.

Following a clean eating plan, is basing your meals and snacks on one ingredient, whole foods and avoiding processed foods from a can, box, or packet which all have extra sugars, salts and chemicals added in.

 

Ask yourself:

Do you constantly fluctuate in weight?

Have seasonal colds and flu’s more than 6 times per year?

Have a daily lack of energy and feel exhausted?

High cholesterol?

Daily cravings (due to accidental malnutrition)?

 

Quick fixes DO NOT WORK

CONSISTENCY DOES

Lead a lifestyle that is enjoyable, maintainable, realistic and honest to you!

 

Most diets have an end point, why???

Your lifestyle shouldn’t have an end point; you should value your life enough to maintain healthy and positive changes. This plan is to help you become the best version of yourself. Positive changes will turn into positive habits.

One little bit at a time.

 

Our world can be unhealthy, with advertisements and packaging designed to draw you in, but take a minute to think before you buy that thing. Are you hungry at that moment in time? Will it have any nutritional benefit to you once you have eaten it?

How long will it keep you feel satisfied for and will you regret it once the taste has gone 10 seconds later?

Obviously these things can be seen as treats, but that shouldn’t be a daily occurrence. Then that becomes a habit and not a good one at that.

 

Over time endotoxins can build up within our bodies, from such things as eating too quickly and eating too many unnatural, processed foods. This all leads to a build up of undigested foods causing an increased amount of stress in our bodies. Bacteria viruses and fungi then seize the opportunity to multiply. This then upsets the balance of good and bad bacteria. This can all become the cause of gas, bloating, constipation, chronic fatigue, skin disorders, decreased mental clarity, joint and muscle pain and various other digestion issues.

 

Good digestion can lead to many health benefits. Soluble fibre found in things like fruit, vegetables, legumes (beans, nuts, peas, lentils) and whole grains all dissolve in water. These foods leave the digestive tract slowly, soaking up toxins and other waste materials like a sponge as it moves through the tract.

Insoluble fibre found in wheat, rye, dried beans and seeds don’t dissolve in water and pass through the digestive tract virtually intact. This helps sweep the colon free of debris removing toxins this way.

 

Our diet needs to have a good mix of both insoluble and soluble fibre including foods like grains, oats, and brown rice. Fruits like avocado, oranges, bananas and berries. Also vegetables such as broccoli, carrots, cauliflower and spinach.

 

Our hormones are hugely influenced by the foods that we eat. Hormones like insulin, serotonin, cortisol, dopamine, testosterone and oestrogen are all affected by our daily food choices.

Some tips to optimise hormone levels:

Never skip meals- this keeps your metabolism steady

Get enough sleep – how can you do all your daily activities if you are not well rested.

Eat a balance of both raw and cooked foods.

Watch your sugar and dairy intake.

Include healthy fats, carbohydrates and protein within all meals with the use of whole foods.

Eating good carbohydrates help with the natural production of insulin within our bodies. This transports amino acids to our muscles and leaves the hormone tryptophan alone.

 

Tryptophan has the job is to give us the good night’s sleep we all want. It makes its way to the brain and is full of insomnia busting properties. That’s why it is important to get a good range of healthy carbohydrates in our diets.

 

When we lack sleep we feel fatigued and our brains start to crave sugar, something we are trying to avoid. It’s a cycle we all want to break.

 

 

 

 

 

 

 

 

 

 

 

 

Menu

 

If you are following this plan 100% you want to avoid:

All meats, dairy, fish, eggs and quorn produce.

This MUST be replaced with vegan protein sources however such as nut butter, lentils, legumes, nuts, chickpeas, oatmeal, spinach, quinoa, soybeans, seeds, tempeh, tofu……. the list goes on J

 

However, this plan is adaptable to anyone, it’s a healthy plan and all of the meals can be used as sides or in addition to meat or fish if you choose too.

 

Include- plenty of vegetables, legumes, fruit and non dairy milks such as coconut, unsweeted almond milk or rice and oat milks. (Just be cautious of the sugar content on the back).

If you are following this plan as a vegetarian make sure you have enough iron, calcium, vitamin D and vitamin B12 in your diets also to ensure your energy levels stay high and you stay healthy.

 

Iron can be found in various foods such as dark leafy vegetables, beans, peas, dried raisins and apricots.

Calcium is found in dark leafy greens, green beans, almonds, non dairy milks, broccoli, bok Choy, and other vegetables.

Vitamin D is found in various mushrooms, freshly squeezed orange juice, almond milk and soy products such as yoghurts or milk.

Vitamin B-12 is typically found in meat products, so you may need to supplement this (but check with your GP first). Other foods that contain this are almonds, coconut milks that have been fortified with vitamin b-12, spirilina, tempeh and nutritional yeast. Vegetarians can also get this from cottage cheese, cheese, milk and plain yoghurts.

 

 

Your plate should generally be:

½ vegetables, especially green leafy ones, like asparagus, broccoli, spinach and kale.

Then be creative to add more vegetables for colour and taste.

¼ plate whole grains and protein such as brown rice, quinoa, lentils, edamame and beans.

¼ plate from healthy fats such as nuts seeds, avocado and the use of dressings including olive and coconut oil.

 

Fruit and vegetables can be cooked in a number of ways to change taste and texture so be creative. These meals are just ideas for you to follow. Some ingredients can be changed due to preference and as stated before, these can be used as snacks and sides if you want to add meat, fish or eggs to your dishes.

 

The recipes underneath include ideas for:

Breakfast

Dinner/Lunch

Dips

Snacks and Sides

Sweet tooth

 

 

 

 

 

 

 

 

 

 

 

Breakfast

Banana pancakes

The simplest recipe ever!

 

Ingredients

2 bananas

¾ pint almond milk

2 cups rolled oats

 

Instructions

. place the oats into the blender, until flour like substance occurs.

Add in the bananas and gradually the almond milk until a batter forms.

Place a small amount of coconut oil into a frying pan, and pour desirered amount of batter into the pan.

 

Lightly fry and flip.

Add toppings of your choice such as berries, nut butter or homemade nutella (see below).

 

These are so tasty and filling and can be kept for around 3 days in the fridge.

 

Smoothies

Green queen/ acai berry/ caramel

Caramel

Ingredients

1 ripe banana

250ml almond milk

1 tablespoon almond butter

2 tablespoons of date syrup or 4 medjool dates

Optional vanilla protein powder for a more fillings breakfast

Directions

Place all ingredients into blender until creamy substance forms. Add ice cubes and drink straight away J

Acai Berry

Ingredients

1 ripe banana or frozen banana for a smoothie bowl

1/3 cup of blueberries

1/3 cup strawberries

½ cup almond milk

Large handful of kale or spinach

1 tablespoon of acai berry powder

Optional: if you’re making a smoothie bowl add extra chia seeds, oats, pumpkin seeds or nuts on top. You can also combine this with protein powder for a thicker consistency.

Directions

Place all ingredients into blender until smooth J

Green queen juice

Ingredients

2 apples

1 cucumber

4 stalks celery

½ broccoli head

1 inch ginger

Juice of 1 lemon

Directions

Place all ingredients into blender until smooth J

 

Chia pudding – cinnamon/ chocolate

Ingredients

Almond/coconut milk

Chia seeds

Ground cinnamon/ raw cacao powder

Directions

Place milk and flavour of choice into blender or mix well with a whisk

Pour into sealable jar or cup and mix with 3 tablespoons of chia seeds.

Leave the mixture overnight in the fridge. The chia seeds will expand overnight and form a pudding like substance. Top with fresh or dried fruit such as raisins, apricots, dates or goji berries, add extra seeds or nuts for more crunch and protein.

 

This is a great protein source for vegetarian that is also full of fibre. Its a perfect breakfast choice.

 

Overnight oats – your way

Ingredients

20-30g rolled oats

Milk of your choice

 

Directions

Place milk and oats into sealable jar and stir

Leave in fridge overnight and mix well in the morning.

 

You can also blend fruit into the milk for extra taste (but be careful how much you add, as you don’t want to add too many extra sugars into your day).

 

Try adding flavour such as coffee granules/ raw cacao powder/ cinnamon.

And toppings such as seeds, nuts, nut butter, homemade nutella and berries.

 

Avocado on toast

Ingredients

½ avocado

Optional chilli flakes or lemon juice

1 slice of whole-wheat toast, rice cakes, rye bread, oatcakes or ryvitas if preferred.

Directions

Mash up avocado in bowl and spread over your bread of choice.

Squeeze some lemon juice on top or add a sprinkle of chilli flakes for extra spice.

Optional – if you want to add extra greens, look at the avocado dip in the sauces section and spread this on your bread.

 

Plant based breakfast on toast

Ingredients

6 cherry tomatoes

Large handful of spinach

1 or 2 slices of wholemeal toast (or bread of choice)

4 mushrooms

Garlic

Half a small sliced onion

 

Directions

Bake the cherry tomatoes in the oven on 160 for around 10-15 minutes

Place onions in frying pan with 1 teaspoon of coconut/ extra virgin olive oil and lightly fry, gradually adding in chopped mushrooms, spinach and crushed garlic.

Ensure all vegetables are cooked, but not overdone.

Pour on toast and enjoy!!

Optional – can also add in some homemade hummus for extra protein.

 

Date and Oat bars

Ingredients – makes 20

400g oats

20 medjool dates (pitted)

300ml water

200g raisins

100g sunflower seeds

3 tablespoons coconut oil

4 tablespoons of chia seeds with 16 tablespoons of water

2 teaspoons of cinnamon

Directions

Start by preheating the oven to 200c

 

Combine the chia seeds and water and leave for around 10 minutes until a gel like substance forms.

Whilst you are doing this place the pitted dates in a saucepan with the coconut oil, allowing them to melt for around 5 minutes, allowing them to soften nicely.

 

Once softened place the dates into the blender with the 300ml of water until a paste forms.

In the mixing bowl add the oats, sunflower seeds, raisins, and cinnamon.

Mix together by folding in the date paste out of the blender. Once the chia gel has formed add this into the bowl too.

Line a baking tray with baking paper or grease with coconut oil.

Spread the mixture evenly in the tray and place in the oven for around 35 minutes until top turns golden brown.

 

Take the tray out of the oven allowing them to cool for around 15 minutes before cutting them into bars.

This is important to allow them to set properly.

Keep the bars in a airtight container at room temperature and enjoy,

 

Sweet toast

Simple and sweet!

Spread on no more than 1 tablespoon of nut butter of your choice.

Then slice 1 banana or 4-6 strawberries and place on top.

 

Eat and enjoy!!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Dinner/Lunch

 

Pad Thai inspired stir fry

Ingredients

Broccoli

Carrots

Courgette

Green beans

Onion

Mushrooms

Peppers

Mange tout

 

Optional

Quinoa

Brown rice

Brown rice noodles

 

Directions

Firstly spiralize the carrots and courgette (if you don’t own a spiralizer then grate the vegetables instead).

½ the green beans and leave the mange tout whole.

Finely chop the onions, peppers, mushrooms and broccoli.

This dish can be enjoyed hot or cold just make sure all the vegetables are washed properly.

If cooking:

Place 1 teaspoon of coconut/ extra virgin olive oil into saucepan (if this dries up add in an additional teaspoon of water to bring up the oil, not more oil!)

 

Then place all the chopped vegetables into frying pan and place on low heat, then add in the rest of your ingredients.

 

Cook to your desired taste. It is important not to overcook the vegetables to keep all the vital nutrients in the dish.

Optional:

You can also add chopped cherry tomatoes for extra juices or the satay sauce from the sauces section.

Easy Masala/ curry – Serves 4

Ingredients

Tin of chopped tomatoes

16 cherry tomatoes

1 tin (400g) chickpeas

½ bag spinach

2 cups quinoa

½ butternut squash

Ground cumin, turmeric and parsley

Directions

Place quinoa into saucepan and cover with boiling water, bringing to the boil for around 4 minutes. Then let simmer for another 10 minutes (until all water is absorbed).

 

Peel the butternut squash and cut into cubes.

Rinse and drain the chickpeas and add into baking tray with 2-3 teaspoons of coconut oil on 180-200c for around 30 minutes with the butternut squash.

Chop the cherry tomatoes into ½’s and add to baking tray after around 15 minutes of the chickpeas being in.

Use 1 teaspoon of each spice and sprinkle the vegetables in the oven.

Once all the water is absorbed by the quinoa stir in the tin of chopped tomatoes, spinach and cooked vegetables. Gently heat, mix, serve and enjoy.

 

Courgette 2 ways – Marinara / green – serves 4

Ingredients

4 courgettes – for both recipes

Marinara

Tin chopped tomatoes

1 large onion

½ chopped chilli

16 cherry tomatoes

16 button mushrooms

2 sweet bell peppers

Directions

Place 1 teaspoon of coconut/ extra virgin olive oil into saucepan.

 

Finely chop all vegetables and place in pan, gently frying them, but not overcooking to keep the goodness in!

Spiralize/ grate the courgette and throw into pan.

Then add tin of chopped tomatoes, simmer and enjoy.

Green

Use the avocado dip from the sauce section

Additional

2 handfuls of spinach

400g fresh/frozen peas

2 handfuls of chopped green beans

 

Directions

Place 1 teaspoon of coconut/ extra virgin olive oil into saucepan.

Spiralize or grate the courgettes

Place frozen peas and green beans into the saucepan first and cook.

Then throw in the courgette with the extra spinach.

 

After this is cooked use the avocado dip from the sauces section and stir through to make a creamy and nutritious meal.

 

Coconut Dahl – serves 4

Ingredients

1 tin coconut milk

½ pint water

1 onion

2 carrots

2-3 sticks celery

3 tomatoes

2 garlic cloves

3 handful of spinach

1 teaspoon salt

2 teaspoons turmeric

2 teaspoons ground ginger

1 cup red lentils

Directions

Finely chop the vegetables listed.

Place 1 teaspoon of extra virgin olive oil into a frying pan and heat at a low temperature.

Place all vegetables into a pan and lightly fry for around 10 minutes.

Whilst the vegetables are frying, pour the coconut milk and water into a pan and bring to the boil.

After the vegetables are lightly cooked, place into the pan with the liquid and stir, keep boiling for around 5 minutes, then add in the red lentils and stir again.

 

Turn down the heat and place lid on the pan, leaving it to simmer for another 15-20 minutes or until the carrots have softened.

Once the vegetables have cooked stir in the extra spices and spinach and stir again.

Enjoy this meal fresh and hot or cold the next day – either or its delicious.

 

Open top sandwich

Ingredients

Choose from your favourite wholemeal, seeded, pita, rye bread, or bagel.

Either toast or leave plain.

1 slice of bread is a good source of fibre and carbohydrate as long as it is wholemeal, its a longer lasting source of energy and will keep you full for much longer.

You decide on what vegetables you prefer inside.

Pick a protein source such as tempeh, tofu, nuts, seeds, beans, peas or sundried tomatoes.

Leafy green vegetables for plenty of nutrients. And vegetables like avocado, cucumber and tomatoes.

 

Pile up high your vegetables and enjoy your delicious plate of goodness.

 

Veggie wraps/ pizza hot or cold

 

Ingredients

Wholemeal pitta/wrap/large lettuce leafs

Use guacamole/ spicy salsa/ hummus as a base

Handful of spinach, kale, and collard greens as the main topping

Choose your extra vegetable topping or meat of choice

Directions

Place onto baking tray (if using wholemeal pita or wrap

Place ingredients on top, bake on 160 and enjoy.

 

Portobello pizza

Ingredients

2 Portobello mushrooms

Spicy salsa or marinara base sauce

1 pepper

Handful cherry tomatoes

10 mixed olives

1 onion

Meat or cheese of choice as an extra topping (if not following the plan 100%)

Minced garlic

Directions

Chop peppers, tomatoes, onion and olives finely.

Make the sauce from the sauces section.

Cut out centre of the mushrooms and place the sauce and vegetables inside.

Wrap with tinfoil and place into the oven on 180 for around 15-20 minutes. Checking halfway through to ensure vegetables are cooking nicely.

 

Remove from the oven and serve with vegetable chips or a grain such as brown rice, quinoa or buckwheat.

 

Tip: if your not a fan of mushrooms or fancy a change, butternut squash, peppers, courgette and sweet potato all work really well too.

Just scoop out their centres and use them as a pizza boat.

 

Mixing up your vegetables gives you a better range of vitamins and minerals and keeps you excited for each meal.

 

Comforting creamy stuffed jacket potato

Ingredients

1 large sweet potato

½ avocado

Handful of butter beans

8 cherry tomatoes

Spinach

½ teaspoon olive oil

½ teaspoon pink Himalayan salt

Directions

Bake sweet potato in the oven with a small drizzle of olive oil for around 20 minutes until soft.

Whilst the potato is baking place spinach, salt and oil into a blender and blend. Don’t panic if you don’t own a blender, just tear the spinach into small pieces instead.

Cut the cherry tomatoes in half and place butter beans into a bowl.

Either mash the avocado with a fork or place into the blender with the spinach if you desire a creamier substance.

Mix in the butter bean and tomato mix with the avocado and spinach.

Once the sweet potato is cooked cut open and spoon avocado mixture into the centre.

Enjoy this hot or cold! It’s amazing either way.

 

Roast cauliflower and chickpea salad

Ingredients

1 cauliflower head

Tin chickpeas

Any dark leafy vegetable of choice

Spices – turmeric, coriander, cumin, cinnamon and nutmeg

Directions

Chop cauliflower in florets and place onto baking tray.

Drain chickpeas and place onto the same baking tray.

In a jug or separate bowl, mix 1 tablespoon of olive oil with all the spices and mix. Paint over the vegetables on the baking tray until fully covered. Bake for around 20 minutes continuously turning the vegetables.

In a separate bowl mix your dark leafy greens that you have chosen ready for the rest to cook.

After the 20 minutes (or until the cauliflower is cooked), remove from the oven.

Place your desired amount into a bowl with your greens and enjoy.

 

Lentil broccoli bowl

Ingredients

1 cup of dry lentils

1 head of broccoli

½ cup of dried cranberries

Handful of nuts (almonds, cashews and walnuts work nicely)

Handful of kale

Optional – if you’re not following the plant based plan goats /feta cheese work really well

Directions

Cook lentils on stovetop using 3 cups water – 1 cup lentil ratio. The lentils double in size so make sure you use a large enough pan.

Bring to the boil and cover pan tightly.

Reduce heat and simmer until lentils are tender (this generally takes around 15-20 minutes)

Wash your kale and stir into the lentil mixture adding in nuts and cranberries.

Steam or boil the broccoli partially as you don’t want to kill the nutrients. (don’t cook until soggy, this isn’t good for you).

 

Stir in the broccoli and serve in a bowl

 

Soup 2 ways- pea and broccoli/ tomato and lentil

Pea and broccoli

Ingredients

1 cup frozen peas

1 head of chopped broccoli

2 sticks celery

2 garlic cloves

1 chopped chilli

1 vegetable stock

Directions

Place stock cube and half pint water into a pan and bring to the boil, stirring well.

Place all ingredients into the pan and cook until soft.

Place cooked vegetables and stock into high speed blender. Remover and enjoy.

Tomato and lentil

Ingredients

2 red peppers/ sweet bell peppers

2 carrots

6 tomatoes

1 chilli

1 onion

1 tin coconut milk (optional)

½ pint of water (if adding coconut milk) 1 pint water without.

1 cup of lentils

Directions

Finely chop the ingredients and place in oven with 1 teaspoon of extra virgin olive oil/ coconut oil on 180 for around 20 minutes.

Place vegetable stock cube in pan with water and bring to the boil. (Coconut milk can be added at this point too).

Add in the cup of lentils for extra protein and thickness.

Turn down heat and let simmer for around 20 minutes.

Either blend the cooked vegetables with the liquid or stir in the vegetables into the pan if you want a chunkier mixture. There are both good!

 

Optional – for extra thickness you could also add sweet potato or butternut squash to the mixture.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Dips

Hummus

Ingredients

4 tablespoons of extra virgin olive oil

1 tin of chickpeas (400g)

Optional flavours- beetroot- red pepper – chilli- garlic –lemon

Directions

If using red pepper roast in the over first with 1 teaspoon of olive oil

Place all ingredients into high speed blender or food processor and mix until smooth. You may need to give it a stir throughout to make sure all ingredients have mixed properly.

 

Guacamole- 2 portions

Ingredients

1 avocado

¼ jalapeno

1/2 sweet bell pepper

4 cherry tomatoes

Juice of 1 lime

Sprinkle of salt

Handful of spinach or kale

Directions

Place spinach or kale into blender and finely chop.

Remove from the blender and place into bowl.

Add in avocado to form a creamy mixture, mashing with a fork until smooth.

Finely chop the other ingredients and stir in, adding in juice of the lime and the sprinkle of salt.

 

Super healthy and tastes amazing!

 

Spicy salsa

½ tin chopped tomatoes

Handful of chopped jalapenos

1 roast sweet bell pepper

1tsp chilli flakes

1 garlic clove minced

 

Directions

Roast the pepper in the oven with 1 teaspoon coconut oil/ extra virgin olive oil for around 15-20 minutes.

Remove from the oven and finely chop the jalapenos mixing with the chopped tomatoes.

Add in the extra garlic and chilli flakes and enjoy as a tasty dip or sauce for pasta, vegetables or meat dishes.

 

Satay sauce

Ingredients

2/3 cup of peanut butter

1 cup of water

2 tablespoons of lime juice

4 tablespoons of fresh ginger – peeled and grated

½ teaspoon chilli powder

2 cloves garlic – peeled and chopped

4 tablespoons of soy sauce

 

Directions

Once prepared place all ingredients into blender and mix.

Place smooth mixture into a saucepan and heat.

Either use as a dip or mix vegetables into the saucepan for a Thai inspired stir fry.

 

Homemade nutella

Ingredients

2 cups of hazelnuts

½ cup of water

½ cup maple syrup / agave nectar

3 tablespoons raw cacoa powder

Directions

Roast hazelnuts on 180 for around 10 minutes

Take out of the oven and allow them to cool.

Once cool, place into food processor and blend for around 10 minutes, until they have totally broken down.

Add in syrup and raw cacao powder and blend again until properly mixed.

Then gradually add in water until smooth mixture occurs.

 

Raw vegan caramel sauce

Ingredients

1 cup of dates (pitted and soaked overnight)

½ teaspoon vanilla essence

1 teaspoon coconut oil sprinkle salt

Splash of water

Directions

Firstly drain the dates

Then place all ingredients into blender and blend until smooth

 

Enjoy on rice/oatcakes

Or dip fruit into this delightful mixture.

Place in fridge and keep for 3-5 days.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Snacks/Sides

 

Crudités

Ingredients

Use your favourite raw veggies such as, carrots, cucumber, celery, peppers, and broccoli

 

Directions

Finely slice length ways and choose a dip from the sauces section.

This can be used as a snack or a side to a main meal.

 

Veg wedges

So much better than chips!

Pick your favourite roots vegetable, such as sweet potato, parsnips or carrots.

 

Directions

Cut into wedge like chunks or chip like shapes.

Place onto baking tray coating in a small amount of olive oil.

Sprinkle with flavour of your choice such as piri-piri, chilli flakes, Himalayan pink salt or pepper.

Cook for around 20-30 minutes

 

Roast chickpeas/ peas/ edamame

 

Tasty little protein snacks that are good to go

 

Ingredients and directions

Pick your desired ingredient

If frozen, fry in a pan with teaspoon of olive oil, (can add salt, garlic and chilli for extra flavour).

Or fresh or tinned produce can be placed on a baking tray in the oven on 180, again coating in oil and spices. bake for around 20 minutes, until they have a golden crisp edge.

Store in an airtight container in the fridge for up to 4 days.

 

Spicy Nuts

Ingredients

Mixed nuts of choice (make sure they are plain)

Walnuts, cashews, Brazils, pecans, almonds and peanuts all work well.

1 teaspoon coconut oil

Spices – chilli, garlic, turmeric, cumin, paprika and cinnamon all work well.

(can also add small teaspoon of honey for stickiness)

 

Directions

Pre heat oven to 160-180degrees

Place nuts on baking tray coated in oil and sprinkled with spices of choice.

Bake in the oven for around 20-30 minutes

 

Kale chips

Ingredients

1 bag of fresh curly kale

1 tablespoon coconut oil

2 teaspoons pink Himalayan salt/ spices of your choice

Directions

Preheat oven to 160c

Make sure kale is evenly coated with oil (just mix well with hands)

Sprinkle salt and spices and mix again

Cook for around 7 minutes until kale looks crisp (make sure it doesn’t burn so keep an eye)

Let the kale cool and turn crisp and enjoy

 

Sweet potato and kale balls

Ingredients

2 large peeled sweet potatoes

2 tbsp full fat coconut milk

1 large handful chopped kale

½ diced onion

1 tsp garlic powder

1tsp parsley

1tsp oregano

Salt/pepper to taste

 

Directions

Preheat oven to 180

And line baking tray with parchment paper

Steam or boil sweet potatoes until tender, then mash up with a fork.

Add in coconut milk, kale, onion and all of the seasonings.

Roll into small balls (just under palm size)

And bake for around 20 minutes

Remove from tray and eat straight away hot, or store in the fridge for up to 3 days and enjoy cool.

 

 

 

 

Sweets

 

Cinnamon fried bananas

Ingredients

2 overripe bananas

2 tablespoons of coconut sugar

1 teaspoon cinnamon

1 tablespoon coconut oil

½ teaspoon nutmeg

Directions

Cut bananas into slices

In a bowl mix, sugar, cinnamon and nutmeg

Place coconut oil in frying pan on a medium heat

Place bananas in pan and cook for 2-3 minutes

During the last minute coat the bananas with half of the sugar mix from the bowl

Flip the slices and sprinkle the rest of the mixture over the bananas

Cook for another 2-3 minutes until bananas are soft

 

Homemade chocolate fudge (24 squares)

Ingredients

½ cup raw cacao powder

½ cup coconut oil (not melted)

¼ cup maple syrup/agave nectar

1 teaspoon vanilla extract

Directions

Combine all ingredients in food processor and mix until smooth

Be patient!

Transfer the mix into small baking dish that has been lined with parchment paper and spread evenly

Refrigerate until solid and cut into small squares

 

Energy Bites

Ingredients

10 pitted medjool dates

2 tablespoons of nut butter of choice

1 cup of rolled oats

6 tablespoons nut milk

 

Directions

First blend the oats the create powdered mixture

Blend the dates in a food processor, this takes time and will form a large sticky ball, so be patient.

Place the oats in the food processor and blend again with dates.

Add in the milk and peanut butter until sticky mixture forms.

Scoop out and roll into small balls.

Enjoy 1 or 2 as a tasty snack or desert to satisfy sweet cravings.

 

 

Mango and cashew bites

Ingredients

10 pitted medjool dates

150g cashew nuts

150g dried mango

Directions

Place cashew nuts into food processor until crumbly mixture forms

Add in pitted dates

Then add in dried mango

This will create a crumbly and oily substance (natural oils from the nuts)

Roll the mixture into small balls.

Store in the fridge for a few days or in the freezer for up to a month.

 

 

Cookies – banana/ cinnamon and raison/ chocolate

Ingredients

Banana

270g rolled oats

4 ripe bananas

3 tablespoons honey/ pure maple syrup/agave nectar

2 tablespoons nut butter of choice

1 tablespoon coconut oil

Cinnamon and raisin

Same as above with 3 teaspoons cinnamon and 150g raisins/sultanas

Chocolate

2-3 tablespoons raw cacao powder/green and blacks coco powder

70%+ dark chocolate chips/chunks

 

Directions

Preheat oven to 200c

In a large bowl mash the bananas

Then add in peanut butter, coconut oil and syrup of choice

And mash again.

If making cinnamon or chocolate fold in the rest of the ingredients until smooth mixture has formed.

Gradually stir in the rolled oats to make cookie mixture.

Grease the baking tray with coconut oil and form cookies placing them onto the tray.

Bake the cookies for around 30 minutes until golden brown.

Enjoy hot or cold.

Store in airtight container in a cool dry place for up to 3 days

 

Raw brownies – 10 brownies

Ingredients

2 cups pitted medjool dates

1 cup almonds or pecans

2-3 tablespoons raw cacao powder

2 tablespoons of pure maple syrup or agave nectar

Optional

Chia seeds

Goji berries

Cinnamon

Ginger

Raw chocolate/ 70%+ chocolate

 

Directions

Blend the nuts in the blender until powdery consistency forms

Add in the cacao powder and syrup and blend again

Chop the dates and add to the blender / food processor (this takes more time to break down so be patient.

If adding goji berries or chocolate don’t add this into the blender, stir into the mixture afterwards or use as a topping.

 

Scoop out of blender and spread onto flat baking tray

You can melt your dark chocolate now and spread this on top if you wish.

Place in the freezer for around an hour allowing it to set.

Remove from the freezer and store in the fridge for up to 1 week/ or store in the freezer for up to 1 month.

 

 

Nice cream – your way

Ingredients

4 overripe chopped bananas

50ml almond milk

Toppings of choice

(e.g coconut chips, cacao nips, berries, dried fruit or nut butter)

Directions

Peel and chop bananas and place in airtight container in the freezer for 3+hours or until frozen

Place the bananas into the blender with a small amount of milk to blend. Depending on how you prefer your consistency you may want to add more milk.

Serve and eat straight away.

 

Optional:

To add extra flavour you could also add acai berry powder or frozen berries.

Medjool dates give it a caramel flavour

Or raw cacao powder for chocolate.

 

Top your nice cream with nuts, homemade nutella, homemade caramel sauce, goji berries, dried fruit or anything you fancy!!

 

 

 

 

 

 

 

I hope you have enjoyed the recipes above, and have gained a few ideas from it all.

Remember you don’t have to change your life 100% but small changes along the way will lead to a long, happy and healthy life J

Love Jennie x