EAT YOURSELF HEALTHY

EAT YOURSELF HEALTHY www.bn2health.com.au BREAKFAST IDEAS The most important meal of the day. Start the day with a fresh juice!!!! Beginners: x1...
Author: Chester Fleming
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EAT YOURSELF HEALTHY

www.bn2health.com.au

BREAKFAST IDEAS

The most important meal of the day.

Start the day with a fresh juice!!!! Beginners:

x1 apple x1 carrot

Advanced:

x1 apple x1 carrot x2 sticks celery x1 stalk spinach

Super Charge: x1 apple x1 carrot x3 stalks spinach x1/2 fresh beetroot Handful of parsley & romaine or cos, ½ lemon peeled,

Organic Good Morning Quinoa Porridge Ingredients: 1 cup organic quinoa 2 cup Water 1/2 cup Apples; thinly sliced 1/3 cup organic raisins 1/2 tsp Organic Ground Cinnamon Milk or cream Organic Honey Method: Rinse quinoa and add to water; bring to a boil. Reduce heat; simmer for 10 minutes. Add apples, raisins and cinnamon; simmer until water is absorbed. Serve with milk or cream and sweeten to taste with honey

Protein Shake 250-300mls fresh juice apple, carrot, & spinach 2 tbsp muesli or rolled oats 1 bananas or frozen berries 1 tbsp yoghurt 1 tbsp cold-pressed flaxseed oil Make fresh juice first. Add fresh juice and other ingredients into blender or Thermomix and blend for 40sec. Drink immediately

Gutsy Porridge 1/2 cup oats 1 cups water 2 dates to sweeten or unsulphered dried fruit of your choice Mix all ingredients in a saucepan and cook on a low heat for about 10 minutes. Serve with maple syrup or honey, or roasted seeds and yoghurt. For quicker cooking time, soak your oats overnight.

Bn2 Health Muesli 1 cup rolled oats 1 cup fresh mixed nuts eg sunflower/almonds/walnuts 1cup of coconut flakes ½ cup goji berries Mix together in a glass jar. Store in fridge

HEALTHY SNACKS Capsicum and Sundried Tomato dip: Ingredients: 1 clove Garlic 150g Drained Sundried Tomato or Semi-sundried tomatoes 1 Red Capsicum roughly cut 160g unsalted cashew nuts 40g olive oil 40g white vinegar/ or lemon juice 2tbsp parmesan cheese Method: Place all ingredients into food processor or thermomix and pulse on high speed so that you have a rough but even chopped mixture. Usually 3 pulses is enough

Hommus 2 cloves garlic 400g can Chick Peas 40g lemon juice 2 tbsp Tahini 1-2 tbsp oil (optional) Salt and pepper Put all ingredients in the blender or Thermomix and blend for 1 minute

SOUPS Tomato Soup Ingredients: 500g Ripe Tomatoes 1 onion 2 Cloves garlic 1 cup chopped parsley 2 tbsp polenta 1 L water Salt to taste Method: Chop onion, tomatoes and garlic and then place all ingredients except parsley into saucepan and cook until tender. Pour all ingredients including cooking water into blender and blend till smooth. Finally add chopped parsley just before serving.

Minestrone Soup: Ingredients: 125g dried borlotti beans ¼ cup olive oil 1 large onion finely chopped 2 cloves garlic crushed 1 stick celery, halved lengthways, then cut into 1cm pieces 1 carrot, halved lengthways then cut into 1 cm pieces 1 potato diced 2 tsps tomato paste 400g can good quality crushed tomatoes 6 fresh basil leaves 4 litres chicken or vegie stock 2 thin zucchinis cut into 1.5cm pieces 3 tablespoons chopped fresh parsley Method: Soak the borlotti beans in plenty of cold water overnight. Drain and rinse thoroughly under cold water. Heat the oil in a large deep saucepan, add the onion, garlic and cook over low heat stirring occasionally for 8-10 mins until soft. Add the celery, carrot and potato to the saucepan and cook for 5 mins. Stir in the tomato paste, tomato, basil and drained borlotti beans. Season to taste, with freshly ground black pepper. Add the stock and bring to the boil slowly. Cover and simmer stirring occasionally for 1 hour and 30 mins. Add the remaining vegies and parsley. Simmer for 8-10 mins or until the vegies are soft. Check seasoning and adjust if necessary.

SALAD’s Beetroot Salad: Ingredients: 400g raw beetroot, peeled and chopped 100g carrot, roughly chopped ½ small red onion, roughly chopped 1 small green apple, quartered 2tbsp fresh coriander leaves 2 tbsp olive oil Juice ½ lemon Salt and sugar to taste Method: Place all ingredients into food processor and chop. Thermomix three pulses

Broccoli Salad: Ingredients: 250g broccoli, roughly chopped 100g carrot, roughly chopped 1 apple, peeled, seeded and cut into quarters ½ onion 100g yoghurt Juice ½ lemon Salt and pepper to taste Method: Place all ingredients into food processor and chop until a rough but even consistency is achieved.

Vietnamese coleslaw salad: Ingredients: 100g firm silken tofu 1 small carrot ½ cup finely shredded red cabbage ½ cup finely shredded green cabbage ½ small yellow capsicum, sliced thinly ½ cup bean sprouts 2 green onions, sliced thinly ¼ cup loosely packed fresh coriander leaves

Lime and garlic dressing: ¼ cup fresh lime juice 1 clove crushed garlic Method: Place tofu on an absorbent paper lined tray. Cover with more absorbent paper and stand for 10 mins. Meanwhile, using vegetable peeler, slice carrot in ribbons. Place in a medium size bowl with cabbages, capsicum, sprouts, onion and coriander. Toss gently to combine. Place ingredients for lime dressing in a screw top jar and shake well. Cut tofu into slices. Cook tofu in heated lightly oiled small pan until browned on both sides. Drizzle dressing over salad and serve with tofu.

Quinoa Salad: Ingredients: 1 cup of quinoa 2 tomatoes cut in to bite side pieces 1 bunch of parsley chopped 1 bunch of mint chopped 2 tablespoons of coconut oil Juice of one lemon

Method Soak quinoa for 20 minutes. Rinse and drain. Put into a pot and cover with water. Bring to the boil then simmer for 8 minutes When cooled add in the other ingredients and serve. You can add extra lemon juice to your liking

Main’s Tomato and Lentil Dahl: Ingredients: 500g fresh chopped tomatoes 1 L water 1 ½ cups red lentils 1 onion chopped 1 clove garlic 1 tsp cumin powder ½ tsp turmeric ½ tsp sweet paprika ½ tsp cardamom ½ tsp coriander 1 tsp salt Olive oil Method: Place small amount of oil in a saucepan and sauté onion, garlic and spices together until onion is tender and spices are toasted but not burnt. Stir constantly. Combine all ingredients together in saucepan and cook until lentils are soft. Adjust consistency by adding additional water according to taste. Serve with brown rice or wholemeal bread.

Zucchini Muffins: Ingredients: 600g Zucchini (approx 6 zucchinis) 3 brown onions 2 cups grated cheddar cheese or parmesan 2 cups self raising flour 1 cup olive oil 8 eggs lightly beaten Salt and pepper to taste Method: Sieve flour into a separate bowl. Chop unpeeled zucchinis and onions. In the bowl mix zucchini, and onion with sifted flour, cheese, oil and eggs. Season with salt and pepper. Pour into muffin cases and bake in mod oven 30-40 mins or until browned. Makes 24 muffins.

Cauliflower Puree: 1 small cauliflower 50g water 75g cream cheese or natural yoghurt Put cauliflower into blender/food processors or Thermomix pulse or blend for 3sec Add water and cook for 12 min 100 degrees speed 1 Add cream cheese or yoghurt and blend for 30 sec speed 7

Potato and Chick Pea Curry Ingredients: 50g butter or Ghee 2 cloves garlic, crushed 3cm piece of ginger, grated 1tsp mustard seeds 1tsp cumin seeds 1 tsp turmeric 2 tsp ground coriander 1 tsp cinnamon ½ tsp chilli powder Rind 1 lime 400ml can coconut milk 1tsp sea salt 6 potatoes washed and cubed 1 large can chickpeas 300ml water 90g cauliflower, cut into small florets 50g pine nuts Method: Heat butter in a saucepan and add spices, lime rind, garlic and ginger. Sauté for 3 mins. Add coconut milk, salt, potatoes, chickpeas and water and slowly bring to the boil. Simmer until potatoes are soft. Add cauliflower and cook for further 5 mins. Sprinkle with pine nuts and serve on a bed of rice.

Vegetable Frittata: Ingredients:

1 onion finely chopped 2 cloves garlic finely chopped Mixed vegetables grated (sweet potato, zucchini, carrot, cauliflower, pumpkin) Mixed vegetables chopped (mushrooms, spinach) ½ cup milk ½ cup yoghurt 5 eggs Salt and pepper Herb of your choice (coriander, basil or tarragon) Method: Sauté garlic and onions in a little oil. Add in herbs salt and pepper Put grated and chopped vegetables into a baking dish. Mix in sautéed mixture. You can then add in semi dried tomatoes and feta cheese if you wish for flavour Mix the milk, yoghurt, and eggs in a dish and beat. Tip over the vegetable mixture Bake in moderate oven for 20-30 minutes

Sweet’s

Chocolate alternative: Ingredients: 130g almonds 75g cashews 250g pitted dried dates 65g desiccated coconut 25g organic cocoa powder ¼ tsp sea salt 20g honey 70 to 80g raw coconut oil Method: Grease and line a square biscuit tin with baking paper. Place nuts in food processor and grind until small and rough, then set them aside. Add dates, coconut, cocoa and honey into processor and blend for 30 seconds. Return nut meal into processor, adding the coconut oil and blend until mixture has a shiny appearance. Empty mixture into prepared biscuit tin and press down with the back of a spoon to create a flat surface. Using a knife, score lines one way and then the other to create squares. Decorate each square with nuts or dried fruit, or leave plain. Refrigerate till set. When solid remove from tin and break into squares. Store refrigerated.

Fruit sorbet: Ingredients: 700g frozen fruit of your choice Some suggestions are: Mango Watermelon Orange Banana Raspberries Strawberries Pineapple Water based fruits such as watermelon creates a sorbet. Creamy based fruit such as banana create a creamy consistency more similar to ice-cream. Method: Remove skins and seeds (where needed) from fruit. Cut into 2cm cube pieces and freeze. Place 350g of fruit into food processor and process until well ground. Add remainder of frozen fruit and continue process.

Apple Crumble Ingredients: 6 granny smith apples peeled and chopped 3 stalks of Rhubarb chopped 1 cup of rolled oats 1 cup of desiccated coconut ½ cup of nuts chopped (walnuts, almonds, macadamia) 6 dates chopped finely (or 1 table of brown sugar) 1 egg 20g olive oil Method: Place apple and rhubarb in a pot. Put in 100mls of water. Bring to the boil then let simmer till soft. For Thermomix reverse, soft speed for 12 minutes 100 degrees. Place softened mixture in the bottom of a baking dish. Mix the dry goods together in a bowl. Then mix in oil and egg to combine. If mixture still dry add a little more oil. Place mixture on top of fruit. Put in moderate oven and bake for 15 -20 minutes. Try yoghurt or coconut cream on top instead of ice cream or cream!!!

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