1 cup dry quinoa, cooked in 2 cups water, yielding 3 cups cooked quinoa, cooled
1 very large sweet potato, peeled, diced, steamed, mashed
1 cup finely diced red onion
1/2 cup finely diced red pepper
4 cloves garlic, crushed
2 tbsp olive oil + 1 tbsp to brown the croquettes
1/3 cup chopped fresh cilantro
1 – 14oz tin pinto beans, drained & rinsed
1/2 cup hemp seeds
1 tsp dried oregano
1 tsp ground cumin
juice of one lime
1 tsp celtic sea salt
1. In large mixing bowl place cooked quinoa & mashed sweet potato.
2. Sauté onion, red pepper and crushed garlic in 2 tbsp olive oil for 2-3 mins. until translucent but not browned. Allow to cool and then add to mixing bowl.
3. Add remaining ingredients to bowl. Stir or use hands to combine.
4. Heat olive oil in sauté pan on medium heat and form mixture into croquette and gently turn into pan. Heat thru while browning gently on both sides. Remove from heat and slide directly onto dining plate.
5. Repeat until you have enough for you and your dinner crowd. These patties are tender and fragile so handle them the least possible by turning onto dinner plate directly from sauté pan if you can for the nicest presentation.
A mixture of sprouts of your choice (china rose radish, alfalfa and cress)
1 spring onion
A handful of fresh chives, dill and parsley
1 or 2 tbsp coconut oil or Udo’s Choice Ultimate Oil Blend
Fresh juice of half a lemon
Himalayan Crystal Salt or Celtic Sea Salt
Freshly ground black pepper
1. Chop up all the herbs into small pieces.
2. Prepare a dressing out of the herbs, oil, lemon juice, salt and pepper.
3. Cut the spring onion and cucumber into small pieces and add to the dressing.
4. Wash and drain the sprouts and mix them with the dressing.
2 Wraps/Tortillas (preferably sprouted or yeast/gluten free)
1/2 pack of firm tofu
1 pink grapefruit
A handful of almonds
4 handfuls of baby spinach
1 spoon of chili sauce
1/2 red onion
1. First, get the tortilla bowls ready by preheating the oven to about 180 degrees celsius.
2. Once it has preheated, place the wraps over a medium bowl, push them in slightly and then bake for 8-10 minutes until they’ve formed a bowl shape and crisped up a little. Once they’re done place to one side and cool
3. Chop up the tofu, onion and tomatoes and mix with the chili sauce and then place in the fridge for 10 mins. to cool a little.
4. Finely chop the almonds and peel and slice the avocado and grapefruit.
5. Now mix it all together, place in the bowl and top with the spinach before squeezing the fresh lemon on top.
100g buckwheat flour
50-60 ml water
1 tbsp olive oil
¼ tsp sea salt
Any favorite vegetables that are in season.
Onions and garlic, finely chopped. Use whatever amount you like.
1 tbsp olive or flaxseed oil
1 tbsp soya sauce (healthier alternative: Bragg Liquid Aminos)
Salt and pepper
1. Firstly prepare the noodles by placing the buckwheat flour in a bowl and making a well in the center.
2. Add the rest of the ingredients (with 50ml water) in the center and slowly mix in the flour. Then knead till a pliable dough is formed. If too dry add another 5 ml water. Wrap in cling film and put in the fridge for ½ hour.
3. Wash and prepare vegetables. Except for the bean sprouts.
4. Place dough on a lightly dusted (with buckwheat flour) worktop. Roll it out to roughly 1mm thick evenly. It doesn’t matter in what shape the dough is. Then cut into thin long stripes.
5. Get a small pot of water boiling. Fill another bowl with cold tap water and place in the sink. When water boils turn heat down to medium and put all the noodles in. The noodles are cooked when they float to the surface. Use a slotted spoon or sieve to dish them out and put them straight into the bowl with cold water and keep running cold water in the bowl to cool the noodles.
6. Heat a frying pan with olive oil and sauté onions and garlic for ½ min. Add carrot and stir-fry for another ½ min. Add the rest of the vegetables and keep stir-frying for ½ min. Drain the noodles and add to the vegetables.
7. Add soy sauce, salt and pepper to taste.
1/2 cup sprouted lentils
1 1/2 cups vegetable broth
1/3 cup minced shallot or white onion
3 garlic cloves, minced
1 tbsp extra virgin coconut oil
1 cup diced tomato
1 tsp fresh grated ginger
4 sun dried tomatoes packed in olive oil, finely diced
2-4 tbsp filtered water
2 cups fresh spinach, chopped
2 cups baby kale, chopped
drizzle of extra virgin olive oil
fresh ground pepper
1. Start with cooking the sprouted lentils in the vegetable broth. Bring to a boil, then cover and reduce heat to low and simmer for up to 20 mins, watching near the 15 mark. When the water is nearly all absorbed turn off heat and leave covered until ready to use.
2. In a saute pan add onions and garlic and saute over medium low heat until onions are translucent.
3. Add tomatoes, fresh and sun dried, 2 tbsp water heating just until bubbling and then reduce to low and simmer melting the tomatoes.
4. Now add the grated ginger and stir well.
5. Toss in the fresh chopped greens, 2 more tbsp of water and melt the greens into the mix stirring heating thru for about 1-2 mins.
6. Now add the cooked lentils and stir to combine.
7. Spoon onto serving plates, drizzle with olive oil and season with salt and pepper. Serve with a small salad.