2 scoops good quality pea protein powder
1 cup unsweetened coconut, hemp or oat milk
1⁄2 cup chopped greens, such as kale or spinach / you can also use frozen kales or spinach
1 tablespoon LSA (linseeds/sesame seeds/ almonds) grounded
optional: 1 tablespoon almond butter
Combine all ingredients in a high-speed blender, and puréeuntil smooth
Daily add-on options:
For this week, we are avoiding too many fruits because we want to keep your blood sugar level as stable as possible. You can add any green veggies anytime J
Things you can add on:
1⁄2 cup chia seeds
1⁄2 teaspoon vanilla extract
1-2 cups unsweetened almond, hemp or oat milk, divided
1 cup chopped banana, apple or fresh berries
1⁄4 cup goji berries, unsweetened cranberries or raisins
1 tablespoon flax seeds, hemp seeds or chopped almonds
(You can always prepare more veggies at dinner and just toss them in your omelet, if you don’t have any ready, thensautéyour veggies first – not the leafy ones like kale, or spinach just the harder veggies like capsicum/peppers/ mushroom, etc.
Sweet Potato and Bean Soup
1 large sweet potato, peeled and cubed 1 onion, diced
2 stalks celery, diced
1 cup of cooked beans
1 cup organic tofu cubes
4-6 cups organic vegetable stock
As many herbs as you like, fresh or dried
Rucolasalad or spinach leaves to garnish
Creamy Cauliflower Soup
1 tablespoon olive oil
1 medium onion, coarsely chopped 1 clove garlic, minced
1 head cauliflower, cut into florets
1 big potato, cut into cubes
4 cups organic vegetable stock
2 tablespoons tahini
Salt and pepper to taste
Slivered almonds to garnish and/or sesame seeds for added goodness
• Heat oil in a large pot over medium heat and sauté́ the onions and garlic until onions are glassy for about 5 minutes.
• Add cauliflower and potato and continue cooking about 3 minutes.
• Add vegetable stock, bring to a boil, reduce heat and simmer 20-25 minutes until potato is done Add tahini.
• Using an immersion blender, blend the soup until smooth and velvety or transfer to a blender and purée.
• Season with salt and pepper and garnish with almonds. For extra flavor toast sesame seeds in a pan.
Super Big Green Salad
1 15-oz. can organic tinned beans (pinto/adzuki/kidney) rinsed and drained
2 cups organic tomatoes
4 beetroots (tinned)
1⁄2 cup cooked quinoa
8 cups organic rucola
1⁄2 cup hummus
1⁄2 cup spicy kimchi
1 Sprouts (any sort will do but sunflower seed sprouts are super yummy)
1 avocado, sliced
Apple cider vinegar to taste Olive oil to taste
• Set out 4 bowls for each individual salad.
• Evenly divide the beans, tomatoes, beets, and quinoa between the bowls.
• Top each with 2 cups rucola.
• On top of each salad mixture, add 2 tablespoons hummus, 2 tablespoons kimchi, 4 olives, a handful of -Sprouts and 1⁄4 sliced avocado.
• Drizzle with vinegar and a dash of olive oil
For added protein include smoked salmon/mackerel / egg / tempeh
Main affair Quinoa
1 cup uncooked quinoa
2 cups water or organic vegetable stock
Pinch of sea salt
4 portions protein (wild salmon / maceral/ organic chicken / organic beans / tofu)
1⁄4 cup extra-virgin olive oil
2 tablespoons balsamic vinegar, red wine vinegar or apple cider vinegar
1 teaspoon spicy brown mustard 1⁄2 teaspoon smoked paprika
1⁄2 teaspoon turmeric
1⁄2 red bell pepper chopped
1⁄4 medium red onion, thinly sliced 1⁄4 cup sliced mushrooms
1⁄4 cup broccoli
1⁄4 cup chopped kale and spinach 1⁄4 cup rucola or zucchini
Coriander or parsley to taste
• Combine the quinoa, water or stock in a medium saucepan. Bring the water to a boil; when water begins to boil, reduce the heat to low and cover the pan. Simmer, covered for 15 minutes (all the water may not be absorbed). Remove from heat and let stand for 5 minutes covered, or until the remaining water is absorbed. Remove the lid and gently fluff the quinoa. Set aside to cool.
• In a bowl, whisk together the olive oil, vinegar, mustard, maple syrup, turmeric, smoked paprika and chipotle. Set aside.
• In a large bowl, toss the cooked quinoa and all vegetables. Toss with the dressing and top with the smoked salmon.
• Serve at room temperature or chilled.
Greens, Eggs and Sweet Potatoes
Heat the extra virgin olive oil in a large skillet over medium heat, cook the potatoes first, then add the greens and spices as you like. Add the thinnest greens, like kale last. Once done fry your eggs in a different skillet and enjoy!
Kale / Quinoa Salad
2 cups fresh kale
1 tablespoon extra-virgin olive oil
1⁄2 cup alfalfa sprouts
1⁄4 cup cooked quinoa (mixed with 1 tablespoon dry chia seeds, then soaked in filtered water) 3⁄4 cup protein options: smoked tofu /salmon / organic chicken
1 tablespoon fresh mint, chopped
1 lemon, juiced
• Massage kale with olive oil using both hands.
• Assemble remaining ingredients in a bowl and toss together
Raw Green Veggie Soup w/ Avocado & Coriander
Please use Organic Veggies:)
1 small zucchini, chopped
2 stalks celery, chopped
2 cups raw spinach
1/4 cup fresh parsley
1/2 cup fresh cilantro
2 slices green pepper
1/8 cup raw onion, chopped
1 small clove garlic
1/4 cup raw almonds, preferably soaked overnight and rinsed
1/4 tsp sea salt to taste
1 1/2 cups filtered water
juice of 1/2 to 1 lemon
1 small watermelon radish for garnish, diced small
Place all the ingredients in the blender except the sea salt and process to desired consistency and warm. If you have a regular blender you may pour into a saucepan and gently warm over low heat until just warm enough to enjoy but not hot. Adjust seasoning further with sea salt to your liking and add a squeeze of lime juice to brighten the flavor if you wish, garnish with radish and enjoy!
2 cups tightly packed fresh basil.
1/2 cup walnuts or pine nuts.
1 to 2 cloves garlic
1/2 cup extra-virgin olive oil.
Sea salt and freshly ground pepper, to taste.
1 tablespoon lemon juice.
3 tablespoons nutritional yeast
Whip all ingredients up in a blender
Zoodles or Carrot Noodles
Use spiralizer or potato peeler to spiralize carrots or zucchini – then sautéthem in some olive oil, ghee or grass-fed butter
Mix with pesto and enjoy
SautéedGreens with Shrooms
Edamame and Chick Pea Salad with Tofu or Salmon
Asian Tofu Broccoli Salad
1 broccoli head, cut into medium-small pieces and steamed
1 yellow bell pepper, chopped
½ cup cucumber, chopped
½ cup cooked quinoa
¼ cup almonds, chopped
½ cup tofu of your choice
2 tbsp. olive oil
1 tbsp. soy sauce, low sodium
1 tbsp. natural peanut butter
1 tbsp. tahini
1 tbsp. fresh lemon juice
½ tbsp. white vinegar
fresh black pepper
1. Steam broccoli until just about tender in a double broiler with simmering water. Remove from pot and set aside to cool.
2. Meanwhile, blend all dressing ingredients together with a hand blender or regular sized blender. Season with black pepper.
3. Mix all vegetables, tofu, cooked quinoa and steamed broccoli together in a large bowl. Pour dressing over salad and toss to combine. Top with chopped almonds
Home-made easy-peasy kimchi
If you want to heal your gut, push your immune system up and get more energy, fermented foods are must-do for you every day
How to do this:
I hope you enjoyed my recipes J. I would love to hear how you went with them, how you felt and if it was easy or hard to stick to this plan!
Of course, there is much more to getting your body to sing joyously!
The mind and spirit, our emotions and past traumas and habits play a big role!
There is nothing that YOU can’t do, including turning your life and your health around TODAY!
Yes, it will include working on yourself and figuring out why you do what and what works for YOUR body! But it’s worth it, because YOU are WORTH it and you deserve to be happy, healthy and to feel at home in your body.
Book your free discovery session with me if you like to know more about how I work.
Lots of Love