Remember to start each day with a smoothie and enjoy the journey of a healthy plant-based oil free dietary lifestyle.
Ingredients
2 cups ice
1 cup filtered water
1⁄2 cup raw chopped pitted dates
1⁄4 cup lemon flesh (1 whole small lemon) peeled and pips removed
1 medium banana (fresh or frozen)
5 tbsp freshly squeezed lemon juice
1 tsp vanilla extract
1⁄2 tsp freshly grated lemon zest
pinch of salt
ingredients:
120g mushrooms
1⁄4 cup liquid vegetable stock 2 slices diabetic friendly bread 1 avocado, mashed
Method: 2 tbsp fresh lemon juice sprouts
fresh oreganum
salt and pepper to taste
place your vegetable stock in a pan and heat up. once hot, add your sliced mushrooms and cook until tender. toast your bread and while its toasting, prepare your avocado. Mash your avo with some lemon juice and salt and pepper to taste. Now to assemble your toast. spread the avo evenly on each slice. Add the mushrooms, sprouts, fresh oreganum and salt and pepper to taste.
prep: 2 minutes
Cook time: 15 minutes
serves 1-2
ingredients:
1 cup barley, cooked
1 cup water, boiled
1tsp vegetable seasoning or vegetable spice 1 medium butternut, peeled & cubed
4 beetroots, peeled & cubed
salt & pepper to taste
2 cups mixed greens (lettuce, baby spinach, rocket)
Method:
Cook your barley as per the instructions on the package. Roast butternut and beetroot with vegetable seasoning until cooked. slice up your remaining veggies. toss together all the ingredients and top with the pumpkin seeds. Mix your dressing and serve with a drizzle of dressing.
prep: 10 minutes Cook: 45 minutes
1 avocado, sliced
1 cup cherry tomatoes, halved 1⁄4 cucumber, halved & sliced 1tbsp pumpkin seeds dRessiNg:
Juice of 2 lemons
2 cloves of garlic, minced
salt & pepper to taste
serves 6
ingredients:
1 onion, sliced
1 cup fresh tomatoes & onions, chopped 1 cup butterbeans or other, cooked
1 tsp of fresh garlic, crushed
2 baby marrows, chopped
Method:
Chop your onion and sauté with 1⁄4 cup of vegetable stock. Add your curry powder and garlic and cook for another minute. Chop your remaining vegetables. Add to the pot with the remaining ingredients and cook for 20 minutes.
Prep: 1 hour
Cook time: 30 minutes
2 carrots
1 tbsp curry powder
1 cup spinach
1 cup liquid vegetable stock
serves: 6-8
ingredients:
1 medium onion (170g)
3 large tomatoes (500g)
1 clove garlic
1 thumb fresh ginger (2cm – 3cm) 500g brown rice
250g carrots
Method:
place your rice on the stove to cook. peel the onion, garlic, ginger and carrot then chop them finely. Wash and chop tomatoes. Cook onion, tomatoes, garlic and ginger for few minutes in a pan with no oil and a little vegetable stock. Cook for 5 minutes and then add the chopped carrots. After 5-10 minutes add rosemary, sweet basil, salt and turmeric powder, cook for a couple of minutes. Add the cooked rice on the carrot sauce and mix well.
prep: 10 minutes Cook time: 45 minutes
handful fresh sweet basil (70g) 1⁄4 tsp rosemary
1⁄4 tsp turmeric
salt to taste
1 cup water with 1tbsp vegetable stock
serves 8
ingredients:
1 cup soup mix (barley, split peas or other) 2l water
1 large onion or bunch leeks, chopped
3 medium tomatoes, chopped
1 bunch carrots, chopped
3 medium potatoes or turnips, cubed 4 baby marrows, chopped
Method:
soak the soup mix for 2 hours and then rinse. Add the vegetable stock water to your pot and bring to boil. Add your rinsed soup mix and cook until soft. When mix is soft add turnips and carrots. Cook until soft. Add tomatoes, leeks or onion, baby marrows, spices, stock and salt and pepper to taste. Add chopped parsley and celery leaves at the end and serve warm.
Prep: 10 minutes
Cook time: 45 minutes
Bunch parsley, chopped handful celery leaves, chopped 1⁄2 tsp turmeric
1tsp curry powder
1 cube or 2 tbsp veg stock
salt & pepper to taste
serves 4-6
ingredients:
500g eureka flour (or other unprocessed flour)
10g dry yeast
Method:
Mix all dry ingredients. Add the water and knead well. leave dough to rise for 1 hour. put dough in a plastic bag. tie plastic (please use reusable bag), but leave some space for dough to rise. Cook in boiling water for 1.5 hours. take dumpling out of bag and slice it. Ready to serve.
prep: 1 hour
Cook time: 1.5 hours
1⁄4 tsp salt
2 cups warm water
serves 8
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