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Incorporating a rainbow of fruits and vegetables into your diet is a well-known strategy for achieving optimal health. Among these, red foods stand out not only for their vibrant colour but also for their impressive array of health benefits. Red foods such as tomatoes, red peppers, strawberries, cherries, and beets are packed with powerful nutrients that promote well-being. In this blog post, we will explore the health benefits of red foods and why they should be a staple in your diet.

Rich in Antioxidants

Red foods are rich in antioxidants, compounds that help protect the body from damage caused by harmful molecules called free radicals. These antioxidants include lycopene and anthocyanins, particularly abundant in red fruits and vegetables.

Lycopene, found in tomatoes and red peppers, is one of the most potent antioxidants. It has been extensively studied for its role in reducing the risk of various cancers, particularly prostate cancer. Lycopene also supports heart health by improving blood vessel function and lowering LDL (bad) cholesterol levels.

Anthocyanins are another group of antioxidants found in red foods like strawberries, cherries, and red grapes. These compounds have anti-inflammatory properties and have been linked to a reduced risk of heart disease, improved cognitive function, and protection against certain types of cancer.

Boosting Immune Function

Red fruits such as strawberries and cherries are high in vitamin C, an essential nutrient for boosting the immune system. Vitamin C enhances the production of white blood cells, vital for fighting infections. It also acts as an antioxidant, protecting cells from damage and promoting healthy skin and wound healing.

Supporting Heart Health

Beets are a notable red food rich in nitrates, compounds converted into nitric oxide in the body. Nitric oxide helps to relax and widen blood vessels, improving blood flow and reducing blood pressure. This makes beets an excellent food for supporting cardiovascular health. Additionally, the fibre content in beets and other red vegetables helps to lower cholesterol levels, further contributing to heart health.

Promoting Healthy Skin

Red foods benefit skin health due to their high content of vitamins and antioxidants. Lycopene, for example, has been shown to protect the skin from UV damage, reducing the risk of sunburn and premature ageing. The vitamin C in strawberries and cherries also contributes to collagen production, which is essential for maintaining skin elasticity and firmness.

Enhancing Cognitive Function

The anthocyanins found in red fruits have been linked to improved cognitive function and a reduced risk of neurodegenerative diseases such as Alzheimer’s. These compounds help to protect brain cells from oxidative stress and inflammation, which can lead to cognitive decline. Regularly consuming red fruits like berries can help keep your brain sharp as you age.

Supporting Digestive Health

Red foods like tomatoes and beets are high in dietary fibre, essential for maintaining a healthy digestive system. Fibre helps to promote regular bowel movements, prevent constipation, and support a healthy gut microbiome. A diet rich in fibre has also been associated with a lower risk of developing colorectal cancer.

Improving Athletic Performance

Beets, in particular, have gained popularity among athletes due to their nitrate content, which can enhance athletic performance. Nitrates improve oxygen delivery to the muscles, increasing endurance and reducing fatigue during exercise. Drinking beetroot juice or incorporating beets into your meals can be a natural way to boost your stamina and performance.

Conclusion

Incorporating red foods into your diet can offer many health benefits, from boosting immune function and supporting heart health to promoting healthy skin and enhancing cognitive function. These vibrant foods are rich in essential nutrients and antioxidants that can help protect against chronic diseases and improve overall well-being. Whether you enjoy them fresh, cooked, or as part of a smoothie, add a variety of red foods to your daily diet for a healthier, more vibrant you.

As part of our commitment to holistic health, Total Health Now Clinic offers free 30-minute consultations to explore how these natural remedies can support your well-being.

This recipe is loaded with vitamins, minerals and phytonutrients such as quercetin and saponins that help to prevent oxidative damage.

 

Serves 6

Ingredients:

1 large sweet potato

1 tbsp ghee, melted

1 medium onion, sliced thinly

1 bunch asparagus (about 8-10 stalks), cut into 1-inch pieces

2 cloves of garlic, minced

8 organic eggs

1 tsp turmeric

Optional 1?2 tsp chilli flakes

Pinch of Himalayan salt and pepper to taste

 

Method:

  1. Preheat oven to 180°C and grease a 20cm pie tin with ghee or coconut oil.

 

  1. Peel the sweet potato and slice thinly using either a mandolin or the slicing blade of a spiralizer.

 

  1. Mix the sweet potato slices with ghee and sprinkle with Himalayan salt. Starting in the middle of the pie tin, lay the sweet potato slices in circles to form the crust. Be sure to overlap them as they will shrink dramatically while cooking. You can make the layer as thick as you want. Bake for 15 minutes and remove from oven.

 

  1. While the crust is baking, sauté the asparagus and onion in a bit of ghee for about 4 minutes. Add the garlic and sauté for a further 2 minutes.

 

  1. Place this mixture over the sweet potato crust. Mix the eggs with 1 tsp turmeric and a pinch of Himalayan salt and black pepper.

 

  1. Pour the egg mixture on top and bake for approximately 30 minutes until the eggs are set.

 

  1. Slice and enjoy!

 

Serves 1

Ingredients:

50g quinoa

1?2 tsp ground cinnamon

1?2 tsp ground ginger

150ml unsweetened almond milk
50ml water
1 tsp vanilla extract

1 small pear, chopped and cored
4-5 pecans
Sprinkle of salt

Vanilla protein powder (optional)

 

Method:

  1. Rinse the quinoa and place in a saucepan with the cinnamon, almond milk, water, vanilla, salt and pear over medium heat.

 

  1. Bring to a boil, reduce the heat, and simmer until the porridge thickens and the quinoa softens. This usually takes around 15-25 minutes.

 

  1. Add more water if needed. Stir occasionally to stop the quinoa from sticking to the pan.

 

  1. Once cooked, place in a bowl and stir in the vanilla protein powder if adding. Top with pecans.

An interesting variation on traditional potatoes. Cut this tasty Spanish-style tortilla into wedges, and serve with a side salad or steamed broccoli or asparagus or French beans…

 

Serves 2

 

Ingredients:

1 large sweet potato, peeled and sliced horizontally into thin rounds

1 tbsp olive oil

1 large red onion, chopped

2 cloves garlic, crushed

4 medium free-range eggs

A pinch of salt and freshly ground black pepper

Veg to serve

 

 

Method:

  1. Steam the sweet potato for 10 mins or until tender.

 

  1. Heat half the oil in a pan and cook the onion and garlic gently for 10 minutes, until soft. Remove from heat.

 

  1. Beat the eggs and stir in the sweet potato and the cooked onion and garlic. Season with salt and pepper.

 

  1. Heat the remaining oil in a shallow frying pan until hot, then pour in the egg mixture and cook over a very low heat for 6 minutes or until the bottom is set and golden.

 

  1. If the top if set, remove from pan with spatula. If it is still a little runny, turn and cook quickly before serving.

This spicy red-bean dip is tasty served with raw vegetables and lightly-toasted wholemeal pitta bread. Red kidney beans are a great source of vitamin B6 which is essential for protein digestion and utilisation, making this dish a great barbecue accompaniment.

 

Serves 4-6

 

Ingredients:

1 red onion, chopped

3-4 cloves garlic, finely chopped

1 tbsp olive oil

1/2 tsp chilli powder

1-2 tbsp lemon juice

240g kidney beans, drained

170g cottage cheese

1 tsp olive oil

Salt and freshly ground black pepper

 

 

Method:

  1. Lightly fry the onion and garlic in olive oil.

 

  1. Add the rest of the ingredients and blend to your desired consistency.

The modern way to do packed lunch salads ?
You might have seen mason jar ? salads ? on social media. They’re great – and not just because they look cool in a photo. It’s easy to make a couple of day’s-worth in one go, saving you time in the kitchen. They are also economical with storage space in the fridge.

It is a kind of upside-down way to make your salad but ensures the whole lot doesn’t go soggy by lunchtime.

Simply empty it out onto a plate when you’re ready for it and the ingredients you put in first (the wetter ingredients) end up on the top, while the more delicate ingredients like the salad leaves end up on the bottom without being squashed.

I sometimes see personal trainers talking about making an entire week’s worth to save on prep time. While I am all for saving time in the kitchen and batch cooking, I really wouldn’t recommend this approach with salads – cut vegetables do start to lose some of their goodness when they’re hanging around for a while.

Here’s how you make your own in 5 simple steps
• The dressing goes in first. This is really important as it guarantees the leaves don’t get soggy. Add enough so it can (eventually) coat all your ingredients.
• Next pop in your robust veg like beetroot or fennel.
• You’d then add any softer fruit/veg like cucumber or green beans.
• Add a layer of protein – like tuna, chicken, egg, tofu – as well as any other things you’re using like cheese, nuts or seeds – those ingredients that you want to stay dry until just before you eat it.
• The leafy greens go in last. That way they’re kept nice and dry and, when you turn the jar over and empty onto your plate, the leaves make the salad bed.

Switch up brunch from an ordinary omelette and try this Mediterranean Frittata made with spinach, feta & tomatoes – perfectly seasoned and quickly prepared!

A slice of this from the fridge also makes a quick and easy snack.

 

Serves 2

 

Ingredients:

200g baby spinach

1 tbsp olive oil/coconut oil

1 onion, thinly sliced

40g black olives, pitted and halved

6 free range eggs, lightly beaten and seasoned with salt and pepper

115g feta cheese, cubed

 

Method:

  1. Wilt the spinach in a covered saucepan for 2 to 3 minutes. Squeeze out any excess water.

 

  1. Heat the oil in an ovenproof frying pan and fry the onion until soft.

 

  1. Pre-heat the grill to medium while the onions are cooking.

 

  1. Spread the onion, spinach and olives over the base of the pan.

 

  1. Pour the eggs over the mixture and scatter the feta on top.

 

  1. Set the base by cooking over a moderate heat for about 5 minutes.

 

  1. Cook the top of the frittata under the grill for about 3 minutes, until golden. Serve with a fresh green salad seasoned with lemon juice and olive oil.

 

 

Looking for a new healthy lunch idea to keep you going this summer? This chopped Asian chicken salad recipe is perfect for throwing together at home or taking to work. Sticky teriyaki-style chicken is tossed with a colourful veg slaw for lunch in under 30 minutes.

Serves 2

Ingredients:
2 cooked, skinless chicken breasts, shredded
1 medium carrot, grated
1/4 cucumber, grated
1/2 small red onion, grated
2 handfuls of bean sprouts
Small handful of fresh mint leaves
1 red pepper, sliced
25g unsalted cashew nuts, roughly chopped

Dressing:
2 tsp extra virgin olive oil
1/2 tsp tamari soy sauce
1/2 tsp sesame oil
1/2 tsp grated ginger
1 small garlic clove, peeled and crushed
Juice of half a lime

Method:
1. Mix all the vegetables, mint, nuts and chicken in a bowl.

2. Mix the dressing ingredients in a bowl, pour over the salad, mix well and serve.

Ingredients:

1 overripe banana (about 1/2 cup), peeled
1/2 – 3/4 cup unsweetened almond milk (or your favorite non-dairy milk)
1 teaspoon vanilla extract
1/2 cup gluten-free all purpose or oat flour
1/2 cup almond flour*
1 tablespoon flaxseed meal (ground flaxseeds), optional
2 teaspoons baking powder
1/2 teaspoon cinnamon, optional
pinch of salt
1 teaspoon coconut oil for the skillet/griddle if needed

Instructions

Preheat griddle according to manufactures instructions.

Mix: In a medium bowl, mash the banana until creamy, add the almond milk and vanilla, mix well. Add the flours, baking powder, and pinch of salt, mix until combined. Batter should be on the thicker side.

Wake up in the morning with a rejuvenating, nutritious matcha latte. This fast and easy recipe complements and offsets the fragrant, leafy taste of matcha green tea powder with creamy milk and a little sugar for a flavour balance that will leave you feeling ready and raring to go. Delicious hot or cold.

INGREDIENTS
1 tsp matcha green tea powder

2 tsp sugar

3 tbsp warm water

250ml cold milk or 300ml hot milk

METHOD
Add matcha powder and sugar into a mug:
Spoon 1 tsp matcha green tea powder and 2 tsp sugar into a mug or cup.

Mix with warm water:
Add 3 tsp warm water and mix with a spoon or with a whisk until it is a smooth dark green paste to ensure no lumps form.

Add milk:
Warm 250ml milk in a small saucepan and pour into the mug until nearly full. Use cold milk for an iced latte.

Mix well:
Use a whisk to mix the paste and milk together until smooth and light green in colour.

Garnish and serve:
If you so wish, you can add a few sprinkles of matcha green tea powder on the top for decoration. Or add ice for an extra cold iced latte.

This recipe is ideal for the barbecue but use a good quality turkey mince (ideally organic) and take care not to char the meat as this promotes the development of harmful free radicals. Serve with a pitta bread with lots of salad for a filling and delicious meal.

 

Serves 4

Ingredients:

2 large cloves garlic, crushed

1 tbsp olive oil or coconut oil

16oz (454g) minced turkey

1 tbsp sundried tomato paste

1/2 level tsp paprika

1/2 level tsp mild chilli powder

1 tbsp tamari (or soy sauce)

1 tbsp lemon juice

Salt and freshly ground black pepper

 

Method:

  1. Gently fry the garlic in the olive/coconut oil.

 

  1. Add to a large bowl with all the other ingredients, season, and mix thoroughly. Shape the mixture into 4 patties.

 

  1. Place on a plate and cover, putting them in the fridge to firm for approximately 10 minutes or until required.

 

  1. Barbecue (or grill) on a medium heat for about 10 minutes or until cooked through, turning once during cooking.

 

This spinach and pea soup is packed with green goodness and really easy to make.

Serves 4

Ingredients:

150g quinoa

1 tbsp coconut oil

3 shallots or 1 onion, chopped

1 celery stalk, sliced

Salt and pepper

1 litre of vegetable bouillon stock

500g peas

300g spinach, roughly chopped

1?2 tbsp ginger, crushed

1 garlic clove, crushed

Handful of mint leaves

Handful of basil leaves

 

Method:

  1. Cook the quinoa, drain and set aside.

 

  1. Melt the coconut oil in a frying pan.

 

  1. Add the onion or shallots and celery.

 

  1. Salt and pepper lightly, then toss and stir for 5 minutes, until the onions are transparent. Pour in the vegetable bouillon stock and bring to the boil.

 

  1. Add the peas, spinach, ginger, garlic and cooked quinoa and simmer for 2 minutes. Remove from the heat before adding the mint and basil.

 

  1. Blend to a smooth consistency or leave some texture if you prefer. Enjoy!

Quick, simple, tasty and full of omega-essential fats. Cooking fish in a parcel of baking parchment is a quick, healthy and clean (no washing up!) way of cooking. It’s better than foil as there’s no leaching of aluminium into the food. It makes the food really tasty as the nutrients stay in, and the flavours infuse in the steam.

Experiment with fresh herbs and add veg in the parcel too for a super simple ready meal.

Serves 2

Ingredients:

2 salmon fillets

1 hot red chilli, sliced finely

Juice of 1 lime

1 tbsp fresh orange juice

1 cm fresh root ginger, peeled and grated

175g green beans

Salt and black pepper

1 spring onion, sliced on the diagonal

Method:

  1. Place the salmon in a shallow dish. Mix the chilli, lime juice, orange juice and ginger and pour over the salmon. Cover and marinade in the fridge for at least 1 hour.

 

  1. Heat the oven to 180°C.

 

  1. Place the salmon with marinade in parchment paper and fold the edges up to make a parcel.

 

  1. Put in the oven and cook for 10 to 15 minutes or until the salmon has cooked through.

 

  1. Steam the green beans.

 

  1. Remove from the oven, and sprinkle with the spring onion just before serving with the green beans and a few new potatoes/brown rice.

 

 

Rich and robust, this plant-based Lentil Bolognese is hearty, “meaty” and full of depth of flavour. Toss it with your favourite pasta, or spoon it over creamy polenta- either way, this simple nourishing vegan meal is one the whole family will enjoy.

Serves 4

Ingredients:

120g red lentils, rinsed

1 onion, finely chopped

2 garlic cloves, minced

2 celery sticks, finely chopped

2 carrots, grated

6 mushrooms, finely chopped

200ml water

400g tomato passata

1 heaped tbsp tomato purée

I tsp dried oregano

1 tsp dried basil

1 tbsp red wine (optional)

1 tbsp Worcestershire sauce (or tamari)

Black pepper

1 bay leaf

 

Method:

  1. In a large saucepan or wok, gently fry off the onion, garlic, celery, mushrooms and carrots for a few minutes.

 

  1. Add in all the other ingredients, bring to the boil and simmer for 30 minutes.

 

  1. Serve with/on one of the following:
  • Bed of cabbage
  • Whole grain brown rice
  • Cauliflower rice
  • Spiralised courgette
  • Jacket potato
  • As part of shepherds’ pie
  • Cold in little gem lettuce leaves

Shrimp Avocado and Feta Salad is delicious, colourful, and healthy. It’s a perfect light and healthy summer lunch or dinner. Add a couple of toasted bread slices and you can turn it into a delicious sandwich. The Shrimp Salad is easy and only takes a few minutes to prepare. This is so simple and is a great source of essential fats, protein & antioxidants.

Serves 2

Ingredients:

  • 50g feta/cottage cheese
  • 200g cooked prawns
  • 1 avocado, peeled and chopped
  • 20 cherry tomatoes, halved
  • 2 spring onions, finely sliced
  • Salad leaves
  • 1 tbsp olive oil
  • 1 tbsp lemon juice
  • 2 tsp dried oregano
  • Salt and pepper to taste

Method:

  1. Make the dressing by mixing the lemon juice, olive oil and oregano.
  2. Mix up the rest of the ingredients in a bowl, pour over the dressing, season and serve.

 

This recipe takes seconds to prepare. You can use a variety of different things in place of the onion and peppers; tomatoes, mushrooms, aubergine, courgettes, mange tout or baby sweetcorn, all rich in antioxidants. Using garlic to infuse the olive oil before drizzling it onto the kebabs will add extra flavour.

Serve with brown basmati rice for a balanced and filling meal. The perfect recipe for our Weight Loss & Detox programme – RejuvaDetox+.

Serves 2

Ingredients:

2 medium-sized salmon fillets, cut into 1-inch pieces

1 red pepper, cut into 1-inch pieces

1 yellow pepper, cut into 1-inch pieces

1 red onion, cut into quarters

1 tbsp olive oil

2 tsp lemon juice or balsamic vinegar

Black pepper

Method:

  1. Thread the ingredients alternatively onto metal skewers.

 

  1. Drizzle kebabs with olive oil and lemon juice or balsamic vinegar and place under a medium grill until cooked. Turn occasionally.

 

  1. Season with freshly ground black pepper.

Serves 2:

1 aubergine

100g quinoa

2 tsp coconut or olive oil

2 cloves garlic

1 large red onion

1 red pepper

400g tomato passata

1 tbsp sundried tomato paste

1/4 tsp herbes de Provence

2 tsp vegetable bouillon powder

Freshly ground black pepper and salt to taste

 

Method:

  1. Pre-heat oven to 190°C.

 

  1. Slice the aubergine in half lengthways and scoop out the flesh with a teaspoon, putting the aubergine skins to one side.

 

  1. Boil the quinoa in 1 tsp bouillon stock and 300ml water until cooked (approx. 10-15 minutes).

 

  1. Heat the oil in a pan and cook the garlic for 30 seconds before adding the onion and cooking for a further 2 mins.

 

  1. Add the red pepper and aubergine flesh, cover and cook until they become soft (approx 10 minutes).

 

  1. Add the passata, herbs, tomato paste, bouillon powder and seasoning and let the mixture simmer for 2 minutes.

 

  1. Combine the quinoa with the mixture.

 

  1. Lightly brush the outside of the aubergine skins with oil and fill each with the quinoa and tomato mixture.

 

  1. Place aubergines in a roasting dish and cover with foil. Cook in pre-heated oven for approximately 40 minutes.

As the temperature starts to climb, so does our willingness to eat salad. A good salad can be an amazing addition to your healthy diet if you do it right. Want to lose weight this summer? Eat salad. But, for heaven’s sake, do it properly (and here’s why).

To be clear, it’s not like the police will show up if you make a false move but can I can give you some advice learned over years working as a personal nutritionist and health coach?

[still here?]

Great.

A couple of things go wrong when clients start making their own salads at home (and making them is something I implore you to do as it works out so much cheaper and often more nutritious than anything you can buy in the shops).

The biggest barrier is that clients can’t think of what to put in a salad without it being painfully boring. Here, I’m thinking of the ham, cheese, tomato and radish salads my grandma used to force upon me. A salad is a celebration of loveliness. Don’t’ disrespect it!

The other thing is that clients create their perfect salad of all time. They are throwing absolutely everything into it. And eating it every day. It doesn’t matter how amazing it is, very soon you’re going to get sick of it. So then it’s ‘salads don’t work for me’. Pretty soon, you’re back in the (not going to lie) less healthy world of the sandwich.

Instead, take the strategic approach used by the likes of Pret A Manger, whose salads I love. (Insert your favourite other people making salads on a commercial level.)

Do they put every possible ingredient into a single salad? Of course not. People would quickly tire. No one would visit their shops. The end.

Instead, they find tasty combinations of a handful of ingredients, giving them variously an Italian, Spanish, Japanese, French or Greek spin, for example.

So this post is all about how to make your salads interesting and sustainable so you actually want to eat them. I’m going to give you a list of stuff to have in the fridge and cupboards to make putting your salad together a breeze?—?don’t dare even pretend you can’t find the 5 minutes of a morning (or even the night before) to prepare something decent.

There are things you might want to prepare in advance (frozen, pre-cut up roasted veg?—?you are literally putting it in the oven, not watching it or attending to it and it takes 2 minutes of your time tops, so enough already).

OK, golden rules:

1 Pick the leaves. Romaine lettuce, lambs lettuce, baby gem, oak leaf, endive, spinach, chicory, radicchio, rocket, watercress, red cabbage, and bagged leaf mix.

NOTES: iceberg lettuce contains virtually no nutrients and it is possibly the dullest and most tasteless of your options. Rotate your greens, have different ones every day/week.

2 Add unlimited non-starchy veg (but remember the rule employed by the professional pre-made salad makers on switching up the variety!) This includes Raw red onions, spring onions, cucumber, tomatoes, avocados (½max.), peppers, and celery. Roasted asparagus, red onions, peppers, courgettes, and aubergines. Steamed asparagus, broccoli, cauliflower, and green beans.

3 One portion (fist size) of starchy veg (optional) Raw carrots (grated). Roasted sweet potato, squash/ pumpkin, beetroot, butternut squash, and sweet potato.

4 Protein amounting to one portion (palm-sized, unless mentioned below): Cooked poultry/meat chicken, turkey, beef, pork, lamb. Fish tuna (tinned or steak), salmon, (tinned, smoked, fillet), trout, hot smoked (flaked), and prawns. Cheese (30 g/person): mature cheddar (grated),

Roquefort (crumbled), feta cheese (crumbled), goat’s cheese, parmesan shavings, and halloumi (grilled, baked, fried). Pulses (tinned) kidney beans, butter beans, cannellini beans, flageolet beans, chickpeas, and lentils (pouch/tinned). Nuts Walnuts, pecans, pine nuts, hazelnuts, cashews, and flaked almonds. Other eggs (boiled), tofu.

5 Add a garnish. One tablespoon (optional) jarred antipasti like sundried tomatoes, roasted peppers, olives, jalapeños, and artichokes. Seeds like sunflower seeds, pumpkin seeds, and sesame seeds. Herbs parsley, basil, coriander. Dressings?—?2 tbsp extra virgin olive oil, 1 tbsp vinegar, 1 tsp mustard, salt, pepper. OR 2 tbsp extra virgin olive oil, 1 tbsp lemon juice, salt, and pepper.

That, my friends, is the secret.

Here’s some specific inspiration for you…

  1. Antipasti salad?—?chicken, roasted peppers (from a jar) and I also love the spicy piquillo peppers you can now get in most supermarkets, artichoke (antipasti jars, from the supermarket), chopped cucumber, chopped tomato, olives, a handful of leaves, fresh herbs (basil, parsley or mint would work here), chopped pistachio nuts (add at end?—?they will go soggy in a salad).
  2. Chicken and avocado?—?chicken, chopped avocado (of course), cherry tomatoes, a handful of spinach leaves. A creamy dressing works brilliantly here or a lemony one. And I adore adding in alfalfa, a weird, cress-like thing you’ll find in the salad leaves a section of the supermarket. Just so you know, alfalfa is a phytoestrogen, a plant source of oestrogen that has magic, hormone-balancing effects. Try it.
  3. Tuna Nicoise: leaves, boiled egg, cooked (and chilled) green beans, cherry tomato, cucumber, black olives, tuna (leave out the bread or croutons).
  4. Prawn and rice salad?—?leaves, cooked jumbo prawns, whatever salady veg you have to hand (tomato, cucumber, pepper, avocado, etc),

a couple of tablespoons (max) of flavoured, pre-cooked basmati rice (I’m more than a tiny bit in love with Tilda’s black bean, jerk & coconut rice).

  1. Chicken tikka salad?—?I’d love to you make your own tikka (cubed chicken, covered with a mix of natural yoghurt and tikka paste, then grilled) but you can buy the pre-made stuff in the supermarket chiller cabinets. Track down some Tilda split pea, green chill and coriander basmati rice. Add in bits and bobs like tomatoes and chopped pepper. You’re welcome.
  2. Stir fry leftovers, if you have them. Always worth making more if you’ve got the wok out. Brocolli is a great one to stir fry and is lovely served cold in a salad.
  3. Lentil salad. Pre-prepped and flavoured puy lentils, chopped walnuts, goat’s cheese, chopped avocado, chopped parsley or coriander (if liked) and whatever other excitements you can muster.
  4. Quinoa salad. 2 versions. Roast veg, harissa paste, quinoa, griddled/ grilled halloumi cut into strips OR fried onion, harissa, wilted spinach, chickpeas (just rinse straight out of the tin), quinoa, chopped chicken. You can get quinoa pre-made (find it in the rice aisle).
  5. Falafel (chickpea balls), spinach leaves, cucumber, cherry tomatoes, olives, hummus, and a sprinkling of seeds. Serve with half a wholemeal pitta or flatbread, if needed.
  6. Cauliflower rice (you can buy it ready-made from most supermarkets now) with assorted salad veg and either some tinned fish or chicken. Adds bulk but not carbs. I love to mix mine with herbs and, as I usually make it anyway, I always add some chopped garlic and cumin for an Asian-inspired twist. A small note on the cooking… I always find it takes at least an extra 5 mins of cooking time. For a really quick salad, I’ll often add some nuts (any in theory but I gravitate to almonds), crumbled feta or goat’s cheese, finely chopped red onion, chopped coriander, grated carrot and, a little chopped chicken.

Happy lunchtime, folks! Is it that time already? I’m getting pretty hungry…

 

These Healthy Banana Protein Muffins are the perfect nutritious breakfast! Gluten/dairy-free and packed with protein, they’re delicious + easy to make!

Makes 12

Ingredients:

Coconut oil for greasing the tin/cases

12 large free-range eggs

 

Seasonings – this is individual and feel free to experiment but at a minimum, you will require:

1 tsp salt

1 tsp ground pepper

1 tsp turmeric

 

2-3 fillings – vegetarian or meat/fish as you choose. e.g.:

225g diced onion

225g spinach

225g diced mushrooms

1 chilli, chopped

1 bell pepper, diced

2 slices of smoked salmon/turkey breast/chicken breast/ham etc., sliced

 

Method:

  1. Preheat your oven to 180°C.

 

  1. Use the coconut oil to grease your muffin tin or the cases. Melt the coconut oil first if you find this easier but I normally find using my hands melts it enough to spread.

 

  1. Mix together your fillings in a bowl and then evenly divide between the twelve muffin cases.

 

  1. In a jug, beat the eggs, add the seasonings and mix well.

 

  1. Pour the egg mixture into the cases that you filled in step 3.

 

  1. Cook for 18-20 mins checking that when a fork is pricked into the centre of the muffin it comes out clean.

 

  1. Enjoy warm or once cooled store in an airtight container in the fridge.

This delicious chicken dish takes only 10 minutes to prepare and 25 minutes to cook. It is a great dinner party option as it is easy to increase all the ingredients to serve any number of guests. Serve with coconut rice (below) and slices of orange to garnish. Ideal for our RejuvaDetox+ Programme.

Serves 4

 

Ingredients:

1 tbsp olive oil or coconut oil

4 boneless chicken breasts, skin removed

1 tbsp clear honey

1 tbsp tamari soy sauce

2 garlic cloves, crushed

2 cm piece of fresh ginger, finely chopped

Juice and rind of one large orange

Salt and black pepper

225g button mushrooms, washed and halved

2 bunches of salad onions, trimmed and halved

 

Method:

  1. Preheat oven to 190°C/375°F/Gas mark 5.

 

  1. Heat the oil in a frying pan and pan-fry the chicken for a couple of minutes then transfer to an ovenproof dish.

 

  1. Mix together the honey, soy sauce, garlic, ginger and orange rind and juice and pour over the chicken.

 

  1. Season lightly with salt and black pepper and bake for 10 minutes.

 

  1. Now add the mushrooms and spring onions and return to the oven for a further 15 minutes or until cooked through.

 

  1. Serve with a portion of coconut rice, below.

 

COCONUT RICE

Ingredients:

200g brown basmati rice

50g block creamed coconut, chopped roughly

1 bay leaf

 

Method:

  1. Bring 400ml of water to the boil in a non-stick pan.

 

  1. Add the creamed coconut and stir until it has dissolved.

 

  1. Add the rice and the bay leaf, cover and simmer for 20-25 minutes or until the rice is cooked but still firm.

 

Quick Recipe

Serves 1

Ingredients:

1 tbsp white or black chia seeds

150ml unsweetened almond milk

1 teaspoon vanilla extract

A sprinkle of ground cinnamon

1 ripe banana

25g vanilla protein powder

 

 

Method:

  1. In a bowl, stir together the chia seeds, milk, vanilla and cinnamon. Allow to sit for 15 minutes or even better, refrigerate overnight.

 

  1. The chia seeds will expand and absorb the liquid creating a chia tapioca.

 

  1. Mash a ripe banana in a bowl (or ideally use a blender). If you are not keen on tapioca texture add the chia seeds to the blender to make the porridge a smoother consistency.

 

  1. Place the chia mix and banana in a non-stick saucepan and gently warm through.

 

  1. Remove from the heat and stir in the protein powder.

Butternut squash has an advantage over potatoes when it comes to a puree. After roasting, butternut squash becomes extremely smooth and creamy. Instead of the added milk or cream, the squash gets blended with a little butter for a velvety smooth side dish. It’s one of our favourite ways to serve the vegetable and it takes very little effort!

Use this recipe as an accompaniment to any meal (chicken, fish, pork, tofu). A green vegetable like broccoli, green beans or spring cabbage goes really nicely with butternut squash. This recipe is suitable for vegetarians and can be used during our RejuvaDetox+ Programme.

Serves 2


Ingredients:
300g butternut squash, peeled and cubed (this will be about 600 to 650g unpeeled)
2 cloves garlic, peeled
1 tbsp mayonnaise
1 tbsp olive oil
Salt and black pepper

Method:
1. Put the squash and garlic into a saucepan, cover with water and bring to a boil.

2. Cook for 10 minutes and drain well.

3. Add the mayonnaise and olive oil.

4. Season well and mash until smooth.

 

A full-flavoured supper that will please anyone from vegetarians to hardened meat-eaters. Serve with a large mixed salad perhaps with a light dressing of walnut oil and balsamic vinegar. Delicious and quick!

Serves 2

Ingredients:

  • 6 Portobello mushrooms, wiped with damp kitchen towel
  • 4 round slices of goat’s cheese (each about 1/2 cm thick)
  • 1 tbsp sun-dried tomato paste
  • 6 large basil leaves, torn
  • 1 tbsp walnuts, roughly chopped
  • 1 dessertspoon olive oil
  • Black pepper

Method:

  1. Spread the sun-dried tomato paste on the undersides of the mushrooms, then gently fry them in olive oil until the mushrooms start to go brown, taking care when you turn them over not to dislodge too much of the sun-dried tomato paste.
  2. Place mushrooms bottom side up on a grill pan and top each with a slice of goat’s cheese.

 

  1. Grill gently until the cheese starts to bubble and turn golden.

 

  1. Remove from the heat and place on a bed of mixed salad, then scatter the walnuts and basil on top and serve immediately.

Zuccini Pasta

Our favorite & quick Lunch Idea Zucchini Pasta. Zucchini is considered a vegetable by most people, but it is technically a fruit. It is often served as a side dish, or as an ingredient in soups, stews, salads or grilled vegetable sandwiches. One application most people aren’t likely to think of is to make pasta out of zucchini. It is common to add zucchini to pasta sauces, but using the zucchini itself as the pasta gives the dish a whole new dimension.

Raw Avocado Pesto with Zucchini Noodles

Ingredients:

Serves 4

  • 4 medium zucchini
  • 1 cup cherry tomatoes, sliced in half
  • 3-4 cloves garlic
  • 2 avocados
  • 1/4 cup cold pressed olive oil
  • 1/2 cup pine nuts plus some for garnish
  • 1 tablespoon lemon juice
  • pinch Himalayan salt and fresh cracked pepper

Instructions:

1. Spiralize the zucchini. Set aside in a colander to drain excess liquid)

2. Start food processor running. Drop cloves of garlic in, one at a time.

3. Add avocado, olive oil, pine nuts and lemon juice. Pulse until blended.

4. Season to taste with salt and pepper, then toss with the zucchini noodles and tomatoes.

Ingredients:

1 cup quinoa

2 cups water

1 tablespoon extra-virgin olive oil

1/2 cup finely chopped red onion

1/2 pound (about 1/2 bunch) asparagus, woody ends snapped off and discarded, spears cut into 1-inch pieces

2 cloves garlic, finely chopped

1 cup fresh peas or frozen petite peas, thawed

1 cup thinly sliced baby spinach leaves

Sea salt and freshly ground pepper, to taste

Instructions:

Rinse quinoa under cold running water and drain. Combine water and quinoa in a medium saucepan and bring to a boil. Reduce heat to a simmer, cover and cook until quinoa is tender and all the water is absorbed, 15 to 20 minutes.

Meanwhile, heat olive oil in a large skillet over medium heat. Add onion and asparagus. Cook, stirring often, until asparagus is tender and bright green, 5 to 7 minutes. Add garlic and peas and continue cooking for another minute. Stir in cooked quinoa. Add the spinach and stir until it wilts, 3 to 5 minutes. Season with salt and pepper and serve immediately.

Ingredients: 

1 medium onion, sliced

3 chopped tomatoes

1/2 teaspoon mild paprika powder

salt and pepper to taste

1 cup of cooked butter beans

Instructions:

  1. In a frying pan soften the onion in olive oil for 5 minutes.
  2. Add the tomatoes and let simmer on low heat for 15 minutes, while adding the spices,  salt and pepper.
  3. Add the tin of butter beans. Let simmer for another 20 minutes.

 

 Ingredients:

1 lb. Organic Cucumbers, roughly chopped

2 Small Avocados, cut into small pieces

¼ cup of Fresh Lime Juice (about 2 limes)

¾ cup of Water

1 Tsp. Sea Salt

½ Tsp. Black Pepper

Chopped Tomato & Cilantro for Garnish (optional)

Instructions:

Place the cucumbers, avocados, lime juice, water, sea salt, and pepper into a blender.

Process ingredients until smooth.

Taste and add more salt/pepper if you like.

Transfer the soup to a large bowl or tupperware and chill in the fridge for at least an hour before serving.

Garnish with fresh, chopped tomato and cilantro if you like.

Ingredients:

  • 1 medium butternut squash
  • 1 ½ pints vegetable broth
  • 1 medium onion
  • 2 cloves garlic
  • olive oil
  • 1 teaspoon cumin seeds
  • 2 teaspoons red pepper flakes
  • teaspoon sea salt
  • teaspoon freshly ground black pepper

Instructions:

  1. Pre-heat the oven to a medium-high temperature (I set my fan oven to about 180 degrees)
  2. Cut the squash lengthways into quarters, arrange in a baking tray and drizzle with olive oil. Sprinkle the oil-glossed squash with the chilli flakes and cumin seeds, and season with salt and pepper, then roast in the oven for around 40-50 minutes.
  3. Once the squash is cooked through, leave to one side to cool before peeling off the skin.
  4. In a pan, heat the butter on a medium heat, then gently sweat the garlic and onions until translucent and soft. Pour in the stock and allow to simmer gently before adding in the chunks of cooked squash.
  5. Simmer gently for around five minutes, then blitz with a hand blender or liquidiser until smooth. Return to the pan, and if it’s too thick add a couple of tbsp water.

Rice-stuffed peppers like these are an easy, healthy, Mediterranean-style side dish. Cooked rice is mixed with sauteed onions and garlic, as well as raisins and ground almonds. Stuff the delicious mixture into bell pepper and bake.

Ingredients:

2 cups cooked brown rice

1/2 cup (100 gr) almonds

4 yellow, red or green bell peppers

½ cup olive oil

2 medium onions

3 garlic cloves

1 ripe tomato

4 fresh figs or 1/4 cup golden raisins

salt and pepper to taste

2-3 Tbsp chopped fresh parsley

Instructions:

  1. Cook brown rice in steamer or saucepan. Set aside.
  2. Grind nuts in a food processor until finely chopped, then set aside.
  3. Heat the oven to 375F (190C).
  4. Cut peppers in half lengthwise, or crosswise, depending on their shape. (The peppers should be able to sit level, and not tip or roll.) Remove seeds and membrane. Leave the base of the stem on because this will help the pepper keep its shape after roasting.
  5. Finely chop the onions and garlic. Cut tomato into eight pieces. Sauté in a large, heavy-bottom frying pan on medium heat until onions are translucent. If using raisins, drain water and to frying pan and mix. Stir in the tomatoes and 1/2 cup almonds. Add salt and pepper to taste. Continue to cook 1-2 minutes, then remove from heat.
  6. Then, spoon rice mixture into the peppers. Clean off any rice that sticks to the rims of peppers, as it may burn. Sprinkle chopped parsley on top. Place peppers on a cookie sheet. Bake in oven for 20 minutes.
  7. Remove from oven and sprinkle ground nuts on top. Return to oven for 20 more minutes.

 

Chlorella Ice Cream

Ingredients:

makes 4 servings
3 peeled medium bananas, sliced into coins and frozen until solid
1 tsp of Chlorella Powder
½ teaspoons Agave Syrup

Directions:
Blend bananas in food processor until they are the consistency of soft serve ice cream. Blend in chlorella and agave syrup, and transfer to a freezer container and freeze until solid.

Raw Vegan Easter Egg

Caramel Cream

  • 1 1/2 cups cashews
  • 1 tsp vanilla extract
  • 3 tbl agave syrup or 1/2 cups of soaked Mulberries
  • 2 tbl coconut butter, warmed to liquefy
  • 1/2 cup water
  • Pinch Celctic sea salt or Himalayan Salt

Chocolate

  • 1/2 cup cocoa butter or coconut butter, warmed to liquefy
  • 3 tbl cocoa powder or cocoa paste
  • 1 tbl lucuma
  • 2 tbl agave syrup

Make the caramel cream first by combining all ingredients in a  food processor until smooth. The smoothness of the mixture will depend on the strength of your machine.

Then make the chocolate by combining all ingredients in a food processor or simply stir in a bowl with a whisk or fork ensuring any lumps are broken down until smooth. Pour the chocolate into each egg mould so half is filled. Then spoon some caramel cream into the mould. Then pour over some more chocolate so there is no trace of the filling. Set in the fridge or freezer to set.

Enjoy!!!

Packing a healthy lunch box for your children is a daily challenge for parents. It’s so hard to know how to pack healthy kids’ lunch bags. Kids are hungry at lunchtime, so they need a packed lunch that satisfies their appetite and gives them plenty of healthy food, including lots of the all important fresh fruit and vegetables. Trouble is, that it can be a bit of a challenge to keep coming up with healthy lunch box ideas. What to include? As well as providing stuff that’s healthy, parents are also trying to find food that’s a bit more interesting than the predictable cheese or ham sandwich with an apple.

Frittata

A frittata is a baked omelette.

Ingredients:

8 large eggs

150ml (5fl oz) single cream or any nut milk

50g (1¾ oz) Cheddar cheese, grated

1 tbsp chopped fresh parsley

1 cup grated courgette or carrot

salt and freshly ground black pepper

2 tbsp olive oil

Instructions:

Preheat the oven to 180°C (fan 160°C/350°F/Gas 4). In a large bowl, beat the eggs with the cream; add cheese, herbs and salt and pepper.

Heat the oil in a 23cm (9in) oven-safe, non-stick omelette pan over a medium heat until hot. Pour in the egg mixture and shake the pan a little to spread the ingredients evenly.

Transfer the pan to the oven and bake for 20 minutes, or until the omelette is just set in the centre.

Hold a warmed plate upside-down over the pan and turn the two over together so that the omelette inverts on to the plate. Serve hot or warm.

Avocado Hedgehog

lunch box chlorella

Instructions:

1 avocado

Sunflower seed

Raisins

Ingredients:

Cut avocado in half. Spoon it out and lay flat.

Press sunflower seeds into avocado so they will look like spikes

Use two raisin for eyes and one for hedgehog nose

Alfa Alfa Sprout & Avocado Wrap

HITACHI HDC-1499E

 Ingredients

1/8 cup alfa alfa sprouts

1 boiled egg

Half of avocado

1 tsp linseed

1 tbs hummus

Wholegrain wrap (wholewheat, rye or spelt)

Instructions:

 Cut egg and avocado into small pieces.

Add linseed, hummus and alfa alfa sprouts and mix.

Put the mixture in the middle of the wrap and roll.

raw pesto

Ingredients:

1 cup pine nuts

2 cups basil

½ olive oil

½ lemon juice

¼ walnuts

1 avocado

Pinch of Himalayan salt and black pepper

Instructions:

Blend all ingredients together until smooth

Try this red pepper hummus recipe for your next snack. The red peppers make a sensational addition to this traditional hummus recipe.

Ingredients:

1 can (16oz -19oz) of chickpeas

1 red bell pepper

1 tablespoon of tahini

1 ½ tablespoons fresh lemon juice

1 ½ tablespoons olive oil

3/4 teaspoon cumin

1 clove of garlic, crushed

1/2 teaspoon salt

1 ½ tablespoons water

Preparation:

Wash and dry red bell pepper. Chop into ½ inch pieces.

In a blender or food processor, blend the chickpeas. Add red bell pepper, olive oil, tahini, lemon juice, garlic, cumin, water, and salt until the ingredients form a creamy, paste-like consistency. Serve immediately or cover and refrigerate for 30 minutes.

Ingredients:

2 Aubergines

2 gloves garlic

½ onion

½ cup of olive oil

¼ cup of seamen seed

Instructions:

Slice the aubergine in thin slices and pierce with a fork. Grill in the oven for 10-15 minutes.

Let it cool. Blend all ingredients in blender until smooth.

totalhealthnow dehydrating

A food dehydrator delivers the vast majority of foods with the same vitamins and minerals as their fresh counterparts, in a remarkable array of concentrated flavors, nutrients and enzymes!
Dehydration process retains almost 100% of the nutritional content of the food, retains the alkalinity of fresh produce and actually inhibits the growth of microforms such as bacteria.

 

 

Ingredients:

½ cup Toasted Coconut Chips

1 cup Rice Pops

½ cup Roasted Almonds (cut in pieces)

½ cup Cranberries ( or roasted/dehydrated apples pieces)

1 cup Qunioa Pops

¼ Cup Cacao Nibs

Mix all ingredients in bowl and serve with a milk of your choice we prefer homemade Almond or Hazelnut Mylk

Super Quick Porridge

1 cup of Oat Flakes

1 cup of Brown Rice Flakes

½ cup Goji Berries or (Cranberries, Raisins, Mulberries)

2 large spoons of Psyillium Husk

2 tea spoons of Chia Seeds

Instructions:

Mix all ingredients in a bowl and keep in sealed container. To cook: add ½ cup of mix in a bowl, add hot water and cover with a lead for 1 minute. Add fresh fruit berries or banana and enjoy your morning porridge

 

 

Superfood Muesli

cereal

Ingredients (Serves approximately 10):

1 cup oats

1/2 cup of raw almonds (chop in a food processor)

1/2 cup shredded unsweetened coconut

1/3 cup sunflower seeds

1/3 cup pumpkin seeds (pepitas)

1/3 cup chia seeds

1/3 cup wheatgerm

1/2 cup almonds, roughly chopped

4 tbsp linseeds

2 tsp cinnamon

Directions

Mix all ingredients in a bowl then add into a large glass jar to store.

Cornflakes

1 cup of toasted coconut chips

1 cup of sliced Almonds (can slightly roast them)

4tbsp linseeds

Choosing a healthy breakfast cereal is not a simple task. The cereal aisle is a long one, full of contradictions. You’ll find cereals made with refined grains with nearly no fiber  and cereals made with whole grains and bran boasting 7 grams or more of fibre. There are cereals with so much sugar they seem more like boxes of little cookies. And there are cereals with sugar listed far down on the ingredient list.

If you eat cereal almost every day, either for breakfast or as a snack, the cereal you choose can say a lot about your health. It can add a lot of good stuff to your diet — or it can add a whole lot of nothing.

Cereals made with refined grains have generally not been linked to health benefits, like a lower risk of death from heart disease, as whole-grain breakfast cereals have. Refined-grain cereals do not lower the risk of gaining weight or having a higher BMI (body mass index), but whole grain-rich cereals do.

Choosing a Healthy Breakfast Cereal: Taste or Nutrition?

The trick is finding a breakfast cereal that is full of healthful attributes, low in sugar, and has no saturated fat and trans fat — but still tastes great! It doesn’t matter how good for you a cereal is; if it doesn’t taste good, you’re probably not going to eat it day after day.

totalhealthnow breakfast

Fruit & Veg Smoothie Recipes

 totalhealthnow protein smoothie

Basic Spinach & Mango Smoothie2 cups of spinach1 mango1 tsp cacao nibs

Combine all ingredients in a blender and process until smooth

 

Kale & Berries Smoothie
1 ½ cups almond milk (or your favourite milk alternative)
1 ½ cups kale
1 ½ cups frozen berries (if using fresh, add some ice)
1 banana
Optional: 1 date or some agave nectar for additional sweetnessCombine all ingredients in a blender and process until smooth 
Protein Green Smoothie1 cup almond or hazelnut milk
1 handful baby spinach
1 banana
1 scoop of any Veggie Protein powder
6 ice cubesCombine all ingredients in a blender and process until smooth 
Creamy Mango
1/4 cup mango1/4 cup avocado
1/2 cup of orange juice
1 tbsp freshly squeezed lime juice1 tsp of Chia Seeds
Combine all ingredients in a blender and process until smooth.
Brain Health 
1 cup of blueberries
1 small banana
1 tbsp of cold-pressed flaxseed oil1 tsp of Chia Seeds
Combine all ingredients in a blender and process until smooth.
Healthy Heart Choco-Raspberry 
1/2 cup almond milk
1/4 cacao powder
1 cup of fresh organic raspberries
Combine all ingredients in a blender and process until smooth.
Chocolate Milk Shake1/2 cup of almond milk1 small banana
2 tbsp of natural hazelnut butter
1 tsp of cacao powder
1 tbsp of agave syrup
Combine all ingredients in a blender and process until smooth. 
Instant Balanced Energy750 ml Almond or Hazelnut Milk
1 table spoon of coconut oil1 dessert spoon of Spirulina
2 avocados1 dessert spoon of Chia Seeds
2 tbl spoons Agave Syrup
1 banana
Pinch Himalayan/celtic Salt

 

Green Juice Recipe

 Total Health Now - Juicing

Veggie Hippy2 carrots3 stalks celery1/2 cup parsley4 large spinach leaves1/2 beet root

1/2 cup alfalfa sprouts

 

Potassium Boost1 celery4 carrots1 apple1/4 cup parsley1/4 cup spinach

1/2 lemon

2 bananas

 

Refreshing Greens1/2 cucumber
1/4 a small Honeydew melon
Small bunch of seedless white grapes
2 kiwi fruits (without skin)
Large handful of spinach
Small sprig of mint
1 lemon
Spinach-Carrot Mix1 cup of spinach
1/2 cucumber
2 stalks of celery including leaves
3 carrots
1/2 apple
ABC Juice
– 2 apples
– 1 beet
– 2 carrots 
Morning Nourish Juice
– 1 pear
– 1 handful kale
– 1 apple
– 2 stalks celery 
Little Dragons Juice2 apples
1/2 large cucumber
1 handful fresh spinach leaves
1/4 inch ginger root
1/8 lemon 
 

totalhealthnow smoothies

Why to drink vegetable/fruit juices or smoothies

Holistic health practitioner opines that for complete health and vitality relying on an effective detox diet menu is significantly important.

Virtually every health authority recommends that we get 5-12 servings of vegetables or fruits per day and only very few of us actually get that. Juicing is an easy way to virtually guarantee that you will reach your daily target for vegetables.

Consuming green smoothies is a great way to increase your daily vegetable intake. Think about it, how many quality vegetables do you really consume in a day? Juices & smoothies deliver a natural source of energy. Ever feel like taking a nap in the afternoon? Rather than going for a coffee or diet soda, try a smoothie. The natural sugars from the fruit and vegetables will give you a boost, but the high fibre content and vitamins and minerals will help to prolong the energizing effects. Remember, your body is better fueled by real foods than food substitutes.

No doubt about it, juicing for children is a great way to get nutrition into their growing, developing bodies. Create a fun name and let your kids help run the blender. Some of our kid tested and approved favorites that will have them drinking their greens. Making it fun can make it more exciting and appealing to drink. This is a great mid-morning or mid-afternoon snack for a great anti-oxidant hit. Making snacks bright and colourful is important to gain a range of micro-nutrients which is important for healthy cognitive function and immunity. Recipes can be made to your child taste…

          

Juices and smoothies are completely different and require different machines.

Smoothie – this is when the whole food is blended into a thick drink using all of the fruit – except for the skin and seed depending on what it is.

Juice – this is when only the juice is extracted from the fruit or vegetable leaving the fiber in the pulp collector at the back of the machine.

Finally, drink plenty of water to complement with your complete detoxofication programme to achieve health and vitality.

chocolate&almond bites

 

 

 

 

 

 

 

Ingredients

2 cups of Almonds

1 cup Cacao Paste Melted

½ cup Agave Syrup

Instructions:

Gently melt the cacao paste first

Place the almonds, cacao paste, agave into a blender and gently mix until it is smooth and can hold itself.

Place the mix into a tray and smooth the mix flat.

Sprinkle over mulberries gently press them down so they are partially submerged into the mix.

Put into the freezer for approx 1 and half hours or until set.

Once set, cut into desired sizes of squares and enjoy!

Why not experiment and instead mulberries put in your own favourite nuts, seeds and dried fruits.

totalhealthnow - raw nutella pinecakes

Just like with everything else in life, there is a right and wrong way to do things. Making your own super healthy chocolate nut butter is the right way, eating the one from the jar that also contains soy lecithin, refined sugar and unhealthy fats is the wrong way.

Raw Nutella Spread
makes about 1 cup

1 cup hazelnuts, slightly roasted
1/4 cup raw agave or maple syrup
1 tsp coconut oil
1/4 tsp sea salt
1/4 cup raw cacao powder
2-4 tbsp raw almond milk*

Instructions:

Put all ingredients in food processor and blend until smooth mixture

totalhealthnow raw cocoa cheesecake

 

This recipe is so simple yet so delectable! You will make these over and over again!

The instructions below, can make about 10 delicious portions depending on the sizes you desire! Keeps for one week when refrigerated.

Ingredients

Base:

– 1 cup of almonds

– 1 tables spoon of coconut oil

– 1/2 cups of dried mulberries

Filling:

– 2 cups dates

– 1 cup of water from soaked dates

– 1 cup of cashew nuts

– 2 full table spoons of coconut oil

– 3 table spoons of raw cocoa powder

Directions:

1. Process the almond nuts, mulberries and coconut oil in the food processor until smooth.

2. Press crust onto pan. I use a potato masher to do it:)

3. Soak dates in one cup of water for 3 to 4 hours

4. To make the filling, blend (I use high speed blender) the cashews, dates plus soaked water, coconut oil, cocoa powder. Blend until smooth and adjust to taste. (might need some extra water).

5. Pour the mixture onto the crust. Remove air bubbles by tapping the pan on a table.

6. Place in the fridge until firm.

7. Decorate with blueberries or raspberries!

Enjoy!!!

 

 

 

An incredibly flavorful crackers made with pates and raw nori sheets. Each cracker is hand made and dehydrated and maintaining all the vital nutrients. An extremely nutritious snack for everyday energy and vitality.

nori ckrackers

Ingredients:

– A combination of flaxseed and any other ground seeds/nuts of choice to equal about 1 1/2 cups. I used flax,  cashew and sunflower.
– 1 tsp Kelp powder
– Half a bunch of Parsley & Coriander
– few dashes garlic powder
– juice of 1/2 lemon (if it doesn’t have much juice, use the whole thing)
– 2 sheets of Nori cut in square shapes

Preparation:

1. Mix all ingredients together
2. Put a few big tablespoonfuls on a sheet of nori and spread around. Spread all the way to the edges.
3. Dehydrate until they reach your desired consistency. I dehydrated mine until they were crispy like crackers.
Enjoy!

The grain quinoa (pronounced “keenwa”) is the only plant food other than soy/soy products to be a complete protein. Prepare it in the same way as you would rice. You can also buy quinoa flakes and add into your muesli or porridge. It’s also gluten-free and nutrient-dense alternative so a great food to substitute for wheat-based cous cous. You can also add stock, herbs, spices and other flavourings whilst cooking to make more interesting…

quinoa

Kale Chips, are a simple dehydrated snack food made out of kale. Not only do they taste great, but they are an excellent way to get anyone comfortable with eating and enjoying more greens.

kale chips

Ingredients:

1 bunch Kale
1 Red Bell Pepper or Sweat Pepper
1/2 cup raw cashews
1 tablespoon fresh lemon juice
1 tablespoon flaxseed
1/4 teaspoon sea salt

Directions:
  • Soak cashews in water for at least 1 hour
  • Drain cashews
  • Wash kale leaves and tear into pieces, discarding stems. Dry the leaves in a salad spinner
  • Place kale into a large bowl
  • In a food processor, with the machine running, drop in the garlic and process until minced. Add rest of the ingredients except the salt
  • Process until smooth, scraping sides as necessary, and add salt slowly to taste
  • Pour the sauce on top of the kale and stir with a spatula, until evenly coated
  • Place kale on dehydrating trays
  • Dehydrate for about 2-4 hours at 135° F, or 4-6 hours at 115° F (for raw) until crispy

Enjoy!!!

This our recreation of the recipe, which we saw online recently we just made some adjustments to suit our taste and make it even more healthy! So far this is our number 1 desert of the month:)

bananas

Ingredients:

3 bananas

1/3 cup cashew butter

1/2 cup of raw cacao paste/mass

1 T coconut oil

DIRECTIONS:

Cut bananas in small pieces. Divide your cashew butter. Spread the  cashew butter mixture over half of the banana slices.

Place the bananas in the freezer and freeze until firm.

When your bananas are all the way frozen, melt your cacao and coconut oil in a double boiler over low heat. (If you don’t have a double boiler, use a large skillet filled with some water and place a smaller pot inside the skillet on top of the water. Put your chocolate and oil in the smaller pot.) Stir until melted and smooth.

Dip each banana in the cacao and place on parchment paper. Place back in the freezer for a few minutes until chocolate is hardened and cold. Enjoy!

Dehydrating fruit is easy and fun. Cut the fruit into small, equal-sized pieces; spread in a single layer on the dehydrator trays, and crank up the dehydrator. It takes from 6 to 36 hours to dry fruit, depending on the juiciness of the fruit, but the wait is worth it when you taste the final product.

dehydrator

cacao truffles

• 5 tbsp of cacao powder

• 4 tbsp of coconut oil

• 4 tsp xylitol (natural sweetener from fruits)

• 1 ½ cup of any type of nuts or seeds (we use cashews)

• 1 cup of cashew nuts

Directions:

First you have to make the main part of truffle. To do so place cashews, coconut oil, xylitol, and cacao into food processor and pulse till batter holds together.

Grab a cookie scooper or spoon and scoop out your truffles. Roll each one in your hands to form a nice round shape. Enjoy!!!

This is perfect for when you are craving something sweet and chocolaty. Raw cacao is rich in magnesium, iron, and antioxidants. Goji berries are a complete source of protein and one of the most nutritionally-rich foods on the planet. These are a perfect after-school snack for kids!

bananas

– 1 cup of Goji Berries

– 1 cup of Cacao Paste/Mass

– 2 tsp Agave Syrup

Melt Cacao Paste over very low heat, add agave syrup. Fill bowl with goji berries and mix thoroughly. Place into the freezer for approximately 10 minutes to set. Out of this world!!

pinecakes with cacao nibs

Happy Pancake Day to you! Pancakes for breakfast, lunch and dinner today would be ok with me! Here is an AMAZING gluten and dairy recipe for Banana Cacao Nibs Pancakes with honey and berries for topping… Yum!

– 250 ml Isola Bio Buckwheat Milk or any non dairy milk

– 150 gr Of Self Raising Flour (we use Gluten & Wheat Free from Doves Farm)

– 1 egg

– 1 banana sliced

– 20 gr of Raw Cacao Nibs

In a bowl mix all  ingredients. Heat a non-stick griddle pan or skillet and grease with ghee, coconut oil, or butter. Pour batter (if a little thick use a spoon to help flatten out the batter in the pan) into 4-inch rounds. Cook and flip until each side is done.

Remove from pan and spread with ghee, butter or coconut oil. Drizzle with honey. Top with berries and enjoy your Saturday!

Makes about 12 4-inch pancakes

avocado

To preserve the area with the greatest concentration of antioxidants, you basically want to peel the avocado with your hands, as you would a banana:

1. First, cut the avocado length-wise, around the seed

2. Holding each half, twist them in the opposite directions to separate them from the seed

3. Remove the seed

4. Cut each half, lengthwise

5. Next, using your thumb and index finger, simply peel the skin off each piece

How to Get More Avocado into Your Diet

While avocado is commonly eaten raw, on salad or alone, with nothing but a dash of Himalayan salt and some ground pepper, for example, there are many other ways to include avocado in your diet. For example, you can use avocado in the following ways:

• Use as a fat replacement in baking. Simply replace the fat called for (such as oil, butter or shortening) with an equal amount of avocado

• Use as a first food for babies, in lieu of processed baby food.

 

Crust:

– 1 cup of Brazil Nuts

– 1 cup of oat biscuits

– 2 tsps of Coconut Oil

– 2 tbs of Cocoa Powder

– 2tbs of Agave Syrup or (1/2 cups of soaked dates)

Filling:

– one fresh Mango or 1 cup of dried soaked Mango

– 1 1/2 cups of soaked Cashews Nuts

– 2 tbs of Coconut Oil

– 1 cup of water or coconut (rice) milk or water from soaked dried Mango

Instructions:

To make crust place all crust ingredients into a food processor (or it can be done in a blender too). pulse till it sticks together.  Crust batter should be soft, slightly sticky, but easy to work with.

Place crust batter into tart shells and press into pan. our crust filled 2 mini tart shells, you may do it in one big pie shell or tart pan. Once tart shells are filled set aside to start making your filling.

To make filling: put all the ingredients together and place into blender or food processor. Blend till smooth and creamy. pour Mango filling into your tart shells.

Set tarts in fridge for a few about 3-4 hours to set.  Enjoy!!!!
For a full range of our superfoods go to  www.totalhealthnowshop.co.uk

This raw chocolate version is still dairy free, gluten free and guilt free and although may taste a little different to commercially produced white chocolate, still tastes pretty divine and is a great alternative.

Ingredients:
•5 Sun Chlorella tablets or 1 Sun Chlorella granules
•50g Organic Raw Cacao Butter
•50g Ground cashew nuts (easily blitzed in a food processor)
•2tsp Lucuma Powder
•2 tsp poppy seeds
•1tsp Vanila Bean Extract
•2-3tbsp Agave Syrup
•Mini baking cups/petit four cases or silicone ice cube tray/mouldMethod:
First melt the cacao butter. I grate the cacao butter first so it melts quicker. Place in a bowl and then put this bowl into a larger bowl of hot water which heats the butters gently and you won’t end up cooking them! You can also get double boilers (bain marie or porringers) which does the same job but on the stove.When the butter has completely liquefied (you might need to add more hot water), add all dry ingredients. I shake the powder through a sieve to stop lumps. Next add the agave syrup or honey; slowly pour it in while stirring. Now pour the liquid chocolate into the moulds, sprinkle Sun Chlorella Granules or use tablets instead and put in the fridge to set.Enjoy!!!
Please visit www.totalhealthnowshop.co.uk for our full range of superfood ingridients.

Banana Ice Creams

That mystery ingredient, of course, is banana! The smidgen of fat in bananas makes a magic trick when they are frozen and blended up. They turn creamy instead of crumbly, with a smooth texture any home ice cream chef would love to have in their frozen treats.

You can make it many different ways, experimenting with adding coconut milk, nut butters, avocado, chocolate powder, etc…

 

Peanut Butter & Honey Banana Ice Cream

makes 2 servings

1 1/2 peeled medium bananas, sliced into coins and frozen until solid

3 tablespoons peanut butter

2 teaspoons honey

Blend bananas in food processor until they are the consistency of soft serve ice cream. Blend in peanut butter and honey, and transfer to a freezer container and freeze until solid.

Dark Chocolate Banana Ice Cream

makes 2 servings

1 1/2 peeled medium bananas, sliced into coins and frozen until solid

3 tablespoons unsweetened cocoa powder

2 tablespoons coconut oil

1/2 teaspoon vanilla extract

Blend bananas in food processor until they are the consistency of soft serve ice cream. Blend in cocoa powder, coconut oil, and vanilla. Transfer to a freezer container and freeze until solid.

Cinnamon Dulce Banana Ice Cream

makes 2 servings

1 1/2 peeled medium bananas, sliced into coins and frozen until solid

3 tablespoons coconut (rice) milk

1/2 teaspoon freshly-ground cinnamon

Blend bananas in food processor until they are the consistency of soft serve ice cream. Blend in coconut milk and cinnamon. Transfer to a freezer container and freeze until solid.

Strawberries & Cream Banana Ice Cream

makes 2 servings

1 1/2 peeled medium bananas, sliced into coins and frozen until solid

1/3 cup roughly chopped frozen strawberries

2 tablespoons coconut oil

Blend bananas in food processor until they are the consistency of soft serve ice cream. Blend in strawberries and coconut oil until smooth, and transfer to a freezer container and freeze until solid.