YOUR RECIPES

Breakfasts:

Basic Shakes

SERVES 1

INGREDIENTS

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

DIRECTIONS

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:

  • Brewed Chai Tea or any other herbal tea
  • 10 nuts of any kind Pecan / Walnuts
  • Macca Powder (regulates hormones and gives you an energy boost)
  • Raw cacao powder
  • Half an avocado
  • Half a banana and some blueberries or other berries
  • Cinnamon
  • Cashew butter

 

Chia Pudding

SERVES 2-4

INGREDIENTS

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

Pinch cinnamon

DIRECTIONS

  • In a medium bowl mix chia seeds, vanilla an
  • Stir in 1 – 1 1⁄2 cups almond milk, stirring to combine and soak overnight in the fridge.
  • The next morning add a little more almond milk so it’s the consistency you like. Stir in fresh fruit, dried fruit, seeds or almonds, and cinnamon.
  • Can be eaten warmed in a saucepan or chilled.

Breakfast omelets

  1. Add Oil or ghee in your pan over medium-low heat (you can also use grass-fed butter or extra virgin olive oil)
  2. Whisk your eggs in a bowl (I only need 2 but listen to your body on the day) add to the warm oil in the pan
  3. Add your greens, veggies, and mushrooms (I eat mushrooms every day, see here Susanne’s YouTube Channel https://www.youtube.com/channel/UClz8dicNJLPLzyBVcRJWxGg?view_as=subscriberwhy!

(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.

  1. Add fresh or dried herbs, pepper, and salt
  2. Serve – once the egg is set, use a spatula to either flip the omelet over or fold in half. Some homemade kimchi will go nicely with this

 


Easy Soups

Sweet Potato and Bean Soup

SERVES 4

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

DIRECTIONS

  • Place sweet potato, onion, celery, beans, and stock in a large stockpot, using enough stock to cover.
  • Bring to a boil, reduce heat, cover and simmer on low until adzuki beans are cooked about 20 minutes.
  • Add tofu and herbs during the last few minutes of cooking.
  • Allow soup to cool slightly and process in a blender, working in batches, until smooth and creamy. Add herbs and garnish with greens.

Creamy Cauliflower Soup

SERVES 4-6

INGREDIENTS

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

DIRECTIONS

• 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

SERVES 4

INGREDIENTS

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
16 olives
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

DIRECTIONS

• 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

SERVES 4

INGREDIENTS

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
Avocado slices
Coriander or parsley to taste

DIRECTIONS

• 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

 

INGREDIENTS

Serves 1

 

  • 1 medium sweet potatoes, peeled and cut into small cubes
  • half an onion, finely sliced
  • 2 – 3 cups greens (broccoli, zucchini, kale etc.)
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • Pinch red pepper flakes
  • Himalayan salt
  • Freshly ground black pepper
  • 1 eggs
  • Extra virgin olive oil or coconut oil

 

 

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

 

INGREDIENTS

2 cups fresh kale
1 tablespoon extra-virgin olive oil
1⁄2 avocado
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

DIRECTIONS

• Massage kale with olive oil using both hands.
• Assemble remaining ingredients in a bowl and toss together

 

 

Raw Green Veggie Soup w/ Avocado & Coriander

serves4

Please use Organic Veggies:)
1 avocado
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
Method
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!

 

Pesto Zoodles

 

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

 

Ingredients

 

Serves 2

 

  • 1/4cup extra virgin olive oil
  • 3 cups mushrooms, sliced
  • 6 large cloves garlic, thinly sliced
  • 1/2teaspoon Himalayan salt
  • 1/2teaspoon ground black pepper
  • 4 – 5 cups blend of greens (green beans, spinach, chard, kale, etc.)r
  • Juice of 1/2 lemon
  • Extra virgin olive oil, for drizzling

 

Instructions

  1. Add the olive oil to a large skillet and warm over medium-high heat. Add the mushrooms and cook, stirring occasionally, for about 15 minutes or until the mushrooms are very well browned. (Don’t skimp on this step!)
  2. Add the garlic, salt, and ground black pepper to the skillet, reduce the heat to medium, and let cook for about 1 minute, stirring constantly, until fragrant.
  3. Next, add several large handfuls of greens to the skillet. Stir with a spatula and let wilt slightly, then keep adding more greens until they all fit in.
  4. Continue cooking and stirring until the greens are still bright green.
  5. Turn off the heat, squeeze the fresh lemon juice over the top, drizzle with a little extra olive oil, and a sprinkle with sesame seeds and a little salt.

 

 

 

Edamame and Chick Pea Salad with Tofu or Salmon

 

Serves 4

 

INGREDIENTS

 

DRESSING INGREDIENTS

  • 1 large avocado, flesh removed
  • 1 slice of fresh ginger (big if you love it, smaller if you don’t)
  • 1 onion
  • 3 fresh lemon juice
  • 1 apple cider vinegar
  • 3 dates
  • 1 olive oil
  • 3 chopped fresh basil

 

SALAD INGREDIENTS

  • 1can chickpeas, drained, rinsed and patted dry
  • 4 pieces of marinated tofu or smoked salmon (portion size is the size of your palm)
  • ½ olive oil
  • ¼ tsp salt
  • ¼ tsp ground cumin
  • ⅛ tsp ground cayenne pepper
  • ⅛ tsp ground ginger
  • ½ cup cashews
  • 10 oz. shelled edamame, steamed
  • 1½ cup chopped apples (about 2 small apples)
  • salt and pepper to taste
  • 1 chopped fresh basil (optional)

 

INSTRUCTIONS

  1. Preparethe dressing by placing ingredients in a high-speed blender and blending until smooth and creamy. (This will make more than you need, but it can be difficult for some blenders to blend smaller quantities.)
  2. If you haven’t cooked the edamame yet, start that now.
  3. Heat a cast iron skillet over high heat. Add chickpeas and allow them to toast for about 5-8 minutes, or until they start to brown. Drizzle olive oil over chickpeas. Add salt, cumin, cayenne pepper and ginger. Stir to coat. Add cashews and stir together; continue to cook mixture over medium-high heat until cashews begin to lightly brown.
  4. Add chickpea/cashew mixture, edamame and apples and tofu or salmon
  5. to a medium bowl. Season to taste with salt and pepper. Add 3 tablespoons of avocado-lime dressing. Toss to coat. For a creamier salad, add more dressing. Garnish with chopped basil and serve warm.

 

Asian Tofu Broccoli Salad 

1 broccoli head, cut into medium-small pieces and steamed
2 shallots
1 yellow bell pepper, chopped
½ cup cucumber, chopped
½ cup cooked quinoa
¼ cup almonds, chopped
½ cup tofu of your choice

Dressing:

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

Directions:

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

Ingredients

  • 1 head napa cabbage shredded finely (makes about 8 cups)
  • 6 green onions, chopped
  • 2 carrots, grated
  • 1 daikon radish, grated
  • 10 red radishes, grated
  • 5 garlic cloves, minced
  • 3 grated ginger
  • 2 sea salt or Himalayansalt
  • 3 chilli flakes or 1½ Tbsp.chilli powder

How to do this:

  1. Prepare all vegetables and put them into a large bowl. Now add the salt and chilli flakes.
  2. You might want to put gloves on for this one: It’s time to massage cabbage mix for about 10 minutes and then “have a cuppa” or a glass of water J. I serious!
  3. Repeat the process for 10 more minutes
  4. Divide the mix between two big 1 litre mason jars.
  5. Press kimchi mix down until some of the liquid comes to the top and all the leaves are immersed
  6. Don’t seal the jar completely just put a cloth or kitchen towel over the top. Let it sit in a warm place for 4-5 days. If foam starts to form, you can skim that off. After about 4 days, taste the kimchi (with a clean fork, never double dip)
  7. Once you feel that it has the taste you like, close the lid properly and pop in into your fridge, where it will keep for 2-3 months.
  8. Enjoy daily!

 

 

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

Susanne

mailto:innerconnection1111@gmail.com?subject=Yes I want to know more

 

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