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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!

 

The Chicken Chermoula recipe offers a delightful fusion of flavours while providing several health benefits:

  1. High Protein Content: Chicken is a rich source of high-quality protein, essential for muscle growth, repair, and overall body function.
  2. Rich in Antioxidants: Chermoula sauce typically contains ingredients like garlic, cilantro, and lemon juice, all packed with antioxidants that help combat inflammation and oxidative stress in the body.
  3. Heart-Healthy Ingredients: Olive oil, a common component of Chermoula sauce, is a heart-healthy fat that may help lower cholesterol levels and reduce the risk of heart disease.
  4. Boosts Immunity: Garlic and lemon juice, prominent ingredients in Chermoula sauce, are known for their immune-boosting properties, helping the body fight off infections and illnesses.
  5. Supports Digestive Health: Chermoula sauce contains herbs and spices like cilantro and cumin that may aid digestion and alleviate digestive discomfort.
  6. Low in Carbohydrates: With minimal carbohydrates, this recipe is suitable for those following low-carb or ketogenic diets.

Serve with oven roasted veg (e.g. courgettes and peppers) and either quinoa cooked in bouillon (5 oz for 2 people) or brown basmati rice.(120g for two people).

 

Serves 2

Ingredients:

1/2 tbsp olive oil

1 1/2 tbsp lemon juice

2 cloves garlic, crushed

1 tbsp fresh parsley, chopped

1/2 tbsp fresh coriander, chopped

1/2 tsp ground coriander

1/2 tsp cayenne pepper (reduce this if you like milder food)

1/2 tsp ground cumin

1/2 tsp paprika

Ground black pepper

2 skinless, boned, chicken breasts

 

Method:

  1. Mix all ingredients, except for the chicken, together in a bowl to make the marinade.

 

  1. Cut several slashes in each chicken breast and rub the marinade into the meat.

 

  1. Cover the chicken and place in the fridge for 2 hours (or at least 30 mins).

 

  1. Take out and grill at medium heat for 10 – 15 minutes, turning the chicken over halfway through, until the meat is cooked and the juices run clear.

 

  1. Cook the quinoa/rice and veg whilst the chicken is grilling.

 

  1. Slice the breast spread on top of the quinoa and surround with roasted veg.

 

This is delicious, especially with the asparagus still warm. Serve with wholemeal pitta toasted or warmed in the oven and spread with houmous or cream cheese.

Serves 2

Ingredients:

1 bag of rocket salad

8 cherry tomatoes, sliced

4 slices of smoked salmon, sliced into thin strips

14 asparagus spears

Olive oil

Balsamic vinegar

Method:

  1. Arrange the salad leaves and sliced tomatoes on two plates whilst steaming the asparagus spears for 2 minutes.
  2. Place the strips of smoked salmon on top of the salad, top with warm asparagus and drizzle with the dressing. Serve immediately.

Smoked salmon and asparagus salad is a delicious dish with many health benefits. Here’s a rundown of why this culinary delight is a nutritious choice:

  1. Rich in Omega-3 Fatty Acids: Smoked salmon is renowned for its high content of omega-3 fatty acids, particularly EPA and DHA. These essential fats are known for their heart-healthy properties, aiding in reducing inflammation, improving cardiovascular health, and supporting brain function.
  2. Excellent Source of Protein: Both smoked salmon and asparagus are rich protein sources, making this salad a satisfying and filling meal option. Protein is essential for muscle repair, growth, and overall body function, helping keep you full and satisfied for extended periods.
  3. Loaded with Antioxidants: Asparagus is packed with antioxidants, including vitamins A, C, and E, as well as glutathione. These antioxidants help combat oxidative stress and protect cells from damage caused by harmful free radicals, thereby supporting overall health and immune function.
  4. Promotes Bone Health: Asparagus is a good source of vitamin K, which plays a crucial role in bone health by aiding in calcium absorption and promoting bone mineralization. Consuming foods rich in vitamin K, such as asparagus, can help maintain strong and healthy bones.
  5. Supports Digestive Health: Asparagus is a prebiotic food, meaning it contains dietary fibres that serve as fuel for beneficial gut bacteria. By promoting the growth of these probiotic bacteria, asparagus supports a healthy balance of gut microflora, which is essential for digestive health and regularity.
  6. Low in Calories, High in Nutrients: Smoked salmon and asparagus salad is a nutrient-dense dish that is relatively low in calories compared to its high nutritional content. It provides a wide array of vitamins, minerals, and essential nutrients, making it an excellent choice for those looking to maintain a healthy weight while nourishing their bodies.
  7. Versatile and Flavorful: Beyond its nutritional benefits, smoked salmon and asparagus salad is incredibly versatile and can be customized with various ingredients to suit individual preferences. Whether served as a light lunch, appetizer, or main course, this dish offers a flavour and freshness that appeals to a wide range of palates.

In summary, smoked salmon and asparagus salad is not only a delicious and satisfying dish but also offers numerous health benefits, ranging from heart health and bone support to digestive wellness and antioxidant protection. Incorporating this nutrient-rich salad into your diet can be a flavorful and nutritious addition to your meals.

Introducing our latest RejuvaDetox dinner recipe: a deliciously nourishing dish to support your wellness journey! ???

Serves 2

Ingredients:
2 tbsp soy sauce
2 tbsp toasted sesame oil
2 tbsp mirin / white wine vinegar
1 tsp chilli flakes
2 fillets of salmon (or the equivalent tofu)
225g fresh spinach
1 spring onion, finely chopped
2 tsp sesame seeds

Method:
1. Mix soy sauce, sesame oil, mirin and chilli flakes.

2. Pour over the salmon in a shallow dish. Marinate in the fridge for at least 30 minutes.

3. Heat a frying pan and add the salmon and marinade. Cook gently over a low heat for about 8 minutes, turning once.

4. wilt the spinach in a second frying pan while the salmon is cooking.

5. Serve the salmon on top of the wilted spinach, top with chopped spring onions and sesame seeds.

Tuna offers many health benefits, making it a nutritious addition to any diet. Rich in omega-3 fatty acids, tuna promotes heart health by lowering blood pressure and reducing the risk of cardiovascular diseases. Additionally, it is an excellent source of high-quality protein, aiding in muscle development and repair. Tuna is packed with essential nutrients like vitamin D, crucial for bone health, and selenium, a powerful antioxidant supporting the immune system. B vitamins, particularly B12 and niacin, contribute to energy metabolism and overall vitality. Incorporating tuna into your diet provides a convenient and delicious way to enhance your well-being, offering a range of essential nutrients for optimal health.

Serves 2

Ingredients:

2 fresh tuna steaks

1 1/2 tbsp olive oil

Black pepper to taste

Squeeze of lemon juice

Savoy cabbage or other green vegetable

400g tin of cannellini beans or similar

Extra virgin olive oil to drizzle

Method:

  1. Fry the tuna in 1/2 tbsp olive oil in a pre-heated, deep frying pan for a couple of minutes on each side until cooked.

 

  1. Add black pepper to taste and a squeeze of lemon juice.

 

  1. At the same time, heat another tablespoon of olive oil in a small saucepan, add the garlic and heat together for a minute.

 

  1. Add the cannellini beans to the garlic with two tablespoons of liquid from the tin. Simmer gently for a few minutes while the tuna cooks.

 

  1. Remove the tuna from the heat and allow to rest. Meanwhile steam the Savoy cabbage for a few minutes, and roughly mash the cannellini beans.

 

6. Serve the tuna on a bed of beans with the Savoy cabbage. Drizzle with extra virgin olive oil.

This delicious recipe makes a great weekend brunch option. Serve the eggs as you like them on top.

 

Serves 2

Ingredients:

55g onion, finely chopped

1 tbsp olive oil

110g halloumi cheese, cut into small cubes

500g aubergine, cut into cubes

Salt and pepper, to season

2 large eggs

Worcestershire sauce, to serve (optional)

 

 

Method:

  1. Fry the onion in the olive oil on a medium heat until soft.

 

  1. Add the halloumi cheese and aubergine and fry until everything is golden brown. Season to taste.

 

  1. Prepare the eggs in the way you like them and serve on top of the finished aubergine hash. Add a dash of Worcestershire sauce (optional) to finish.

While I really liked what she put in, the combination of avocado, tomato, basil and mozza is my favourite, especially in a grilled sandwich. It’s important to have all the fillings quite thin, mine here bordering on too thick, but still good!

Serve with a large side salad. You could eat the wrap cold (without frying it) and add half an avocado.

Serves 1

 

Ingredients:

1 small wholemeal tortilla

2 slices mozzarella

2 slices tomato

1 tsp pesto

A few torn fresh basil leaves

A drizzle of olive oil

 

Method:

  1. Place the mozzarella, tomato, pesto and basil in the centre of the tortilla.

 

  1. Fold in the sides to make a parcel.

 

  1. Heat the oil in a frying pan and place the parcel in the pan, seam side down.

 

  1. Cook over a low heat for 2 to 3 minutes, turning once, until golden.

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.

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!

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.

 

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.

When you’re in need of an energising boost during the day, look no further

than this green smoothie made with good fats from avocado & coconut oil,

protein-packed almond milk, and other healthy superfood ingredients.

Instant Balanced Energy Green Smoothie RECIPE:

In Blender/smoothie maker/ liquidiser, add: 750 ml Almond or Hazelnut Milk
1 table spoon of coconut oil
1 dessert spoon of Spirulina

2 avocados
1 dessert spoon of Chia Seeds
2 tbl spoons Agave Syrup
1 banana
Pinch Himalayan/celtic Salt
Makes 4-5 servings = total of 250 calories

For more information please email us at ask@totalhealthnow.co.uk or visit our websites W: www.totalhealthnow.co.uk 

Cupcakes Ingredients:

4  medium size beets (shredded)

2 cups of coconut designated

3 tbl spoons of soaked chia seeds or 2 eggs

3 tbl spoons of coconut oil

4 tbl spoons of raw cacao powder

1/2 cups of coconut nectar blossom or agave syrup

1 tea spoon of vanilla extract

1 tea spoon of baking powder or soda

 

Directions:

Blend all ingredients together until smooth. Preheat the oven to 180 degree. Bake for 20 min.

 

 

Avocado Cream:

2 avocados (mashed)

1 tbl spoons of Almond Butter

2 tbl spoons of Raw Cacao Powder

1/2 cup of Almond Creame

2 tbl spoons of Coconut Nectar Blossom

Pinch of Himalayan salt

 

Directions:

Add all ingredients together and mix with hand mixer. Add Almond Cream or Sweetener if needed.

(Grain free, Paleo, Wheat free, Gluten free…)

Ingredients

1 cup egg whites or 2 tbs of grounded flaxseed
1/4 cup unsweetened almond milk or coconut milk
1/4 cup coconut flour
1/2 tsp each: cumin and garlic
pinch if himalayan salt
dried herbs of your choice

Basic-Pizza-Dough-in-Food-Processor-6

Method

1. In a food processor, combine all ingredients. Process for 10-20 seconds to break up any lumps in the coconut flour. Let is sit for 10 minutes so the coconut flour hydrates.

2. Heat a ceramic pan over medium heat and oil the bottom lightly if the nonstick coating isn’t great. When hot, pick up the pan and pour 1/2 cup of the batter into the center of the pan, giving the pan a tilt-rotate-jiggle action to spread the batter into a thick pancake about 12 inches or so across.

3. Put the pan back on the burner and let it cook until the top of the pizza  doesn’t look shiny anymore, and is not sticky to the touch. If it feels solid enough to flip, its time to flip. If it needs another minute, give it another minute. Timing isn’t crucial.

4. Use a big, wide pancake turner to flip it onto the other side. Another minute of cooking, and your pizza base is done.

5. Add toppings and pop it bake into the oven and continue to bake until the cheese bubbles.

 

 

 

(Dairy Free, Sugar Free, Gluten and Wheat Free)

Ingredients:

  • 50g cacao butter
  • 1 tablespoon coconut butter (optional)
  • 4 tablespoons cacao powder or cacao paste
  • 4 tablespoons lucuma powder (optional)
  • 3 tablespoons carob powder (optional)
  • 1 teaspoon coconut nectar blossom or raw honey

Method:

First melt the cacao butter and coconut 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.

dark in a boxWhen the butters have completely liquefied (you might need to add more hot water), add the cacao, lucuma and carob powders a tablespoon at a time, stirring it in until dissolved. 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 and put in the fridge to set.

TIP: Our kids also love to add any type of nuts, dried fruits, seeds or even cereal (hazelnuts, walnuts, cranberries, sunflower seeds or any healthy wholegrain cereal are great) into to the bottom of the moulds and we pour chocolate on top of it. So it gives this extra taste, volume and element of surprise to your chocolate. And it is great way to interact with kids

I only use Organic Raw Cacao products from Ecuador as found they match more tastier and nutritional!! compare to just buying an organic cacao product!