Products Detox-Friendly Recipes
BREAKFAST
Balsamic Mushrooms with Hummus & Baby Spinach
Button mushrooms
1 teaspoon olive oil
1-2 teaspoons balsamic vinegar
1 tablespoon finely chopped flat leaf parsley
2 tablespoons hummus
Baby spinach leaves
Wheat/yeast free toast
Freshly ground black pepper
Chop mushrooms in half, heat oil in fry pan over medium-high heat and add mushrooms. Stir until mushrooms start to soften (1-2 minutes). Add balsamic vinegar and parsley and cook for another minute or until tender. Push mushrooms to side of pan, add baby spinach and cook until just wilted.
Serve on toast topped with baby spinach, hummus and freshly ground black pepper.
Poached Eggs, Asparagus and Goats Feta
1-2 fresh eggs
White vinegar
4 asparagus spears
Avocado
Goats feta
Wheat/yeast free toast
Freshly ground black pepper
Bring a medium sized saucepan to boil that is about two-thirds full of water. Add a dash of white vinegar to the water. Reduce heat to a very low. Crack each egg into the water and simmer for 3-4 minutes or until softly poached. Remove the egg with a slotted spoon.
While eggs are poaching steam asparagus spears for 1-2 minutes until just tender. Arrange avocado slices on toast, top with poached egg, asparagus, crumble a small amount of goats feta on top and freshly ground black pepper.
MAKES 10 FRITTATAS
8 eggs
400g tin red salmon
100g baby spinach, finely shredded
1 red capsicum, diced
90g (1/2 cup) sweet corn kernals
2 spring onions, sliced
100g sheeps feta, cubed
Freshly ground black pepper
Preheat oven to 180°C. Place muffin paper cases in 10 holes of a muffin tin. Combine the salmon, spinach, capsicum, corn kernels, spring onion and cheese and freshly ground black pepper. Divide the mixture between the muffin cups. Beat the eggs together, and then fill the cups evenly with the egg mixture. Bake for 20-25 minutes, or until cooked and golden on top. Serve warm or cold with a green salad.
Whisk together 8 eggs and 4 tablespoons of milk
Stir in 2 tablespoons of chopped chives and parsley
Add 2 small grated zucchinis and ½ red onion finally chopped
Pour into a greased muffin tin
Crumble goats fetta into each muffin tin hole
Bake in 180 degree oven until golden brown and just set.
Antioxidant Fruit Salad
1 pomegranate
1 mango
1 punnet blueberries
½ lime
1 tablespoon shredded mint leaves
Cut pomegranate in half and over a large bowl bash skin of pomegranate with a wooden spoon to remove seeds. Add diced mango and blueberries. Squeeze over lime juice and add mint leaves, stir to combine.
Serve on its own or with a dollop of sheeps or goats yogurt and LSA.
Best Ever Muesli
2 cups coconut chips
1 cup raw almonds
½ cup rolled oats
½ cup rye flakes
½ cup barley flakes
½ cup rolled rice
½ cup triticale
¾ cup pepitas
¾ sunflower seeds
¾ cup flaxseeds, ground
125 g pitted prunes
Preheat oven to 160°C. Lay the coconut and almonds on separate baking trays and roast in the oven, turning regularly, until the coconut is slightly toasted and the almonds are evenly roasted (7-10 minutes). Set aside to cool.
Quinoa, Apple & Cinnamon Porridge
1 cup quinoa (washed and rinsed)
2 cups water
½ cup apple, thinly sliced
1/3 cup sultanas
½ teaspoon cinnamon
Honey, to serve
Natural goat or sheep yoghurt, to serve
Non-dairy milk eg. oat, quinoa, rice, soy or almond milk (optional)
Combine quinoa and water in a saucepan over high heat and bring to the boil. Reduce heat to low, cover with a lid and simmer for 5 minutes. Stir in apples, sultanas and cinnamon. Simmer for another 10 minutes or until quinoa is tender and water is absorbed completely. Serve with a dollop of yoghurt and a teaspoonful of honey. Option: add a dash of milk if you like.
SNACKS
Avocado & Tomato Bruschetta
1 avocado sliced
3 vine-ripened tomatoes, finely diced
¼ cup basil, chopped
1 tablespoon lime juice
4 slices of wheat/yeast free bread eg. sourdough spelt
1 tablespoon olive oil
1 clove garlic, finely chopped
Combine tomatoes, basil, olive oil and lime and set aside to allow flavours to combine together.
Toast one side of the bread. Turn the bread over and rub the untoasted side with garlic before placing under the grill to toast. Remove from the grill and top each slice with avocado and tomato and basil mixture.
Hummus Dip
1 can chickpeas
2 cloves garlic, crushed
¼ cup tahina
1 lemon, juiced
1 teaspoon chilli oil (optional)
¼ cup olive oil
Cracked black pepper to season
Drain the chickpeas, reserving 3 tablespoons of water from the can. Put the chickpeas and water in the food processor and process until smooth. Add the garlic, tahina and lemon juice and continue to process. With the processor running, add the chilli oil and then slowly pour in the olive oil. Continue to process until the hummus has lightened in colour and turned really creamy in texture. Season to taste. Serve with vegetable sticks, or spread on toast and sandwiches in place of butter.
Guacamole
2 large avocados, chopped coarsely
1 tablespoon coriander, finely chopped
1 large vine ripened tomato, seeded and chopped finely
½ small red onion, chopped finely
2 tablespoons lime juice
2 drops Tabasco sauce (optional)
Sea salt flakes and cracked black pepper to taste
Mash the avocado until smooth and combine with the other ingredients. Serve with vegetable sticks or rice crackers. Great for spreading on sandwiches in place of butter.
Babaganoush Dip
1 large eggplant
2 cloves garlic
3 tablespoons tahina
4 ½ teaspoons olive oil
5 teaspoons lemon juice
6 mint leaves, finely chopped
Serve with vegetable sticks, rice crackers or spread on bread or wraps with salad.
LUNCH
Salmon, Avocado & Baby Spinach Salad
150g salmon fillet, poached, grilled or pan fried and cooled
½ avocado
2 handfuls of baby spinach leaves
1 tablespoon pumpkin seeds (pepitas)
Juice of ½ lime
2 teaspoons extra virgin olive oil
Freshly ground black pepper
In a small bowl combine lime juice and olive oil. In a larger bowl combine spinach leaves, teaspoonfuls of avocado scooped out of the skin and broken up pieces of the salmon. Sprinkle with pumpkin seeds, drizzle with lime and olive oil and freshly ground black pepper.
Shaved Asparagus, Fennel and Chickpea Salad
Asparagus spears
Fennel
Canned chickpeas
Baby rocket
Flat leaf parsley
Apple cider vinegar
Extra virgin olive oil
In a large bowl combine baby rocket, flat leaf parsley leaves and chickpeas. Using a peeler or mandolin shave asparagus spears diagonally and fennel over the top of the salad. Drizzle with 1-2 teaspoons of apple cider vinegar and olive oil.
Zucchini Spaghetti with Avocado Pesto
SERVES 4
Avocado pesto
1 avocado, peeled and stoned]
2 garlic cloves, crushed
Juice from 3 limes
1 handful basil, roughly chopped
1 handful flat leaf parsley, chopped
¼ cup pumpkin seeds (pepitas)
½ cup chopped almonds
1 teaspoon honey
8 large zucchini
250g yellow pear tomatoes
1 small handful flat-leaf parsley, chopped
60ml balsamic vinegar
1/3 crumbled sheeps or goats feta
To make avocado pesto, combine the avocado, garlic, lime juice, herbs, pumpkin seeds, almonds and honey or apple juice in a food processor. Process until smooth. Add 60ml (1/4 cup) water and season well with freshly ground black pepper.
Grate the zucchini on a julienne grater into spaghetti strips and place into a large bowl. Add the pesto and toss well. Divide among serving bowls. Combine the tomatoes with the parsley and balsamic vinegar, then pile on top of the zucchini. Serve topped with feta.
1 cup Quinoa
2 cups filtered water
Pinch of Celtic sea salt
1 Carrot, peel and julienne
1 Red capsicum, seeded and diced
1 raw beetroot, peel and julienne
1 cucumber, washed and sliced
3 Shallots, sliced thinly
1 bunch continental parsley, chopped
The zest and juice of 1 lemon
¼ cup good quality olive oil
Method
Rinse the quinoa well in cold running water (this will rinse away the natural bitter coating on the seeds). Drain and toss into a small pot. Add the water and season with salt. Bring to a simmer over medium high heat. Cover with a tight fitting lid, turn the heat to low and simmer until the water is absorbed and the quinoa is tender, about 15 minutes.
Meanwhile get all the colourful veggies ready. Toss them into a bowl and when the quinoa is done add it as well. Add the lemon and olive oil, toss well, season with salt and pepper and serve.
Red Lentil Salad
1 tablespoon sesame or extra-virgin olive oil
6 green onions (shallots), sliced
1 stick celery, finely chopped
2 cloves garlic, crushed
2 teaspoons cumin seeds
¼ teaspoon dried chilli
1 cup red lentils, rinsed and drained
1 cup vegetable stock
¼ cup currants
soft lettuce leaves
plain sheeps yoghurt to serve
Method
Heat the oil in a frying pan. Add the onions and celery and cook until soft. Add the garlic, cumin seeds and chilli and cook for another minute. Add the lentils and stir until well combined.
Add the vegetable stock and lemon juice and cook very gently over low to medium heat for 10-12 minutes or until all the liquid is absorbed and the lentils are tender. The lentils should still hold their shape and not be mushy.
Leave to stand for a few minutes until cool. Then fold through the chopped dill and currants. Serve in soft lettuce leaves accompanied by a dollop of natural yoghurt.
Falafel & Hummus Wrap
3 falafels (homemade, see recipe or look in the health food section of your local supermarket for a gluten free falafel mix)
1 wheat free wrap
Hummus
Tomato
Rocket
Cucumber
Alfalfa sprouts
Spread hummus down centre of wrap, top with sliced falafels, tomato, cucumber, alfalfa and rocket. Roll up and enjoy.
Falafel (Gluten Free)
2 cans chickpeas
2 tablespoons garlic
2 teaspoons cumin
1 teaspoon turmeric
6 minced scallions
Large handful flat leaf parsley
1 egg
1 tablespoon lemon juice
Small pinch cayenne pepper
½ cup rice flour
Put beans in a food processor and mash as much as possible. Put everything else except flour in the food processor and continue process until thoroughly blended. Put in a bowl and add flour until you get a firm, thick batter. Form into balls or patties about the size of golf balls. Heat 1 tablespoon olive or coconut oil in a fry pan and gently fry each side for a few minutes. Place on baking tray in 180°C oven for 12 minutes.
DINNER
Steamed White Fish with Mango Salsa
SERVES 4
Mango salsa
1 red onion, finely diced
1 large mango, diced
2 teaspoons grated fresh ginger
1 small red chilli finely diced
Juice and zest from 1 lime
2 teaspoons honey
2 tablespoons chopped coriander leaves
4 x 150g pieces firm white fish fillets, such as blue eye cod or barramundi
2 telegraph cucumbers, sliced into thin ribbons, to serve
To make the mango salsa, combine the onion, mango, ginger, chilli, lime juice, honey and coriander in a bowl.
Steam the fish in a steamer for 8-10 minutes, or until cooked. Arrange the cucumber ribbons on plates and place the fish alongside. Top the fish with mango salsa and serve.
Blue Eyed Cod on Pumpkin and Butter Bean Mash with Oven Roasted Tomatoes
SERVES 4
4-6 Roma tomatoes, halved lengthways
600g Jap pumpkin (mottled green skin), peeled and cut into wedges
240g can of butter beans, drained and rinsed
2 tablespoons coconut cream
4 x 200g fillet pieces of blue-eye cod (or wild barramundi)
1/3 cup spelt or rice flour
¼ teaspoon Celtic sea salt
Freshly ground pepper
1 tablespoon coconut oil or olive oil
Green beans
Method
Roast tomato halves in slow oven for approximately 1 hour (you can drizzle them with some olive oil and balsamic vinegar before putting them in the oven). Roast pumpkin in 180°c oven until soft and golden. Place pumpkin in a bowl with the butter beans and coconut cream, then mash loosely with a fork (you want it to still be texturised, not smooth). Set aside, keeping the mash warm.
Combine flour, sea salt and pepper in a bowl, coat each fish fillet in the mixture. Heat a frying pan to medium hot and add oil. When the oil is hot place fish in pan serving side down. Cook 2-3 minutes each side. Steam the green beans. Divide the mash between 4 plates and top with a fillet of fish. Serve with tomatoes and green beans.
Teriyaki Salmon with Pea, Mint and Goats Feta Salad
1 tail piece of Atlantic salmon, skinned and boned
4 tablespoons tamari
1 tablespoon honey
½ teaspoon sesame oil
1 clove garlic, crushed
2 cm piece ginger, grated
Extra virgin olive oil
Black sesame seeds
Salad
Sugar snap peas
Handful of fresh shelled peas or frozen peas
½ bunch asparagus
Handful of mint leaves
Goats feta, crumbled
White balsamic vinegar
Method
Cut salmon into pieces the size of a match box. Combine tamari, honey, sesame oil, garlic and ginger. Pour over salmon and leave to marinate in the fridge for ½ hour.
Heat a small amount of olive oil in frying pan over med/high heat. Cook pieces of salmon until just cooked.
Steam sugar snap peas, peas and asparagus for no more than 1 minute. They should turn a bright green colour. Drop them into a bowl of iced water to refresh. Strain peas and asparagus. Combine with mint, and feta, drizzle with balsamic vinegar. Place in the middle of a serving plate and top with cooked salmon and a sprinkling of black sesame seeds.
Chickpea & Vegetable Curry
1 onion finely chopped
2 cloves garlic, crushed
2 tablespoons curry powder
1 ½ tablespoons coconut oil
1 cup butternut pumpkin, cubed
1 carrot, cubed
1 red capsicum, chopped
3 zucchini, chopped
1 ½ cups water
400g tomatoes, canned
1 can coconut milk
1 can chickpeas, drained
1 pinch sea salt
Sauté onion and garlic in coconut oil for 2-3 minutes. Add the curry powder and cook for a further 2 minutes. Toss the vegetables in the pan and add the water and stir to combine the spices. Add the tomatoes and chickpeas and cook for 25-30 minutes. Add the coconut milk and cook on low heat for a further 10 minutes. Season with sea salt and cracked black pepper and serve on quinoa or brown rice with chopped coriander over the top and lime pickle.
Falafel with a Green Tahini Sauce & Vegetable Pancha Phora
¼ jap or butternut pumpkin cut into chunks
2/3 cup tahina
2 tablespoons lemon juice
¼ cup water
1 clove garlic
½ tsp paprika
Black pepper
1 pinch sea salt
1/3 cup coriander
2 tablespoons coconut oil
1 ½ teaspoons mustard seeds
1 ½ teaspoons nigella seeds
1 teaspoon cumin
½ teaspoon fenugreek
½ teaspoon fennel seeds
1 bunch silverbeet, stalks trimmed and leaves cut into small pieces
12 falafel (see recipe to make your own or look in the health food section of your local supermarket for a gluten free falafel mix)
Preheat oven to 160°C. Steam the pumpkin for 15 minutes until cooked then set aside to stay warm. In a food processor or blender combine the tahina, lemon juice, water, garlic, paprika and seasoning until smooth. Set aside. Heat 1 tablespoon coconut oil and fry falafel for a couple of minutes each side. Transfer to a baking tray and place in the oven for 12 minutes. While the falafel are in the oven heat the remaining coconut oil and add the spices to sauté for 3-4 minutes. Bring a pan of salted water to the boil and add the silverbeet to cook for 2 minutes. Drain thoroughly. Toss the pumpkin and silverbeet through the spices. Serve with falafel and green tahini sauce.
