Category

Holistic Nutrition

Category

Good for: Breakfast, snack, on the go

Ready in: 15 minutes
Serves: 2

Gluten free, vegetarian, vegan, ant-inflammatory, paleo, sugar free

INGREDIENTS:

200 ml of unsweetened coconut mylk (or any other nut mylk)
4 tablespoons chia seeds (may add more mylk or chia seeds later to make it less or more thick)
2 pinches cinnamon powder
1 teaspoon vanilla extract
12 drops of natural stevia extract
20 Raspberries to top

PREPARATION:

  1. In a glass mason jar stir all ingredients except the chia seeds
  2. Add the chia seeds stirring continuously for a couple of minutes
  3. Add raspberries- can mix them in or just add as topping before eating
  4. Close the mason jar with the lid and leave it in the refrigerator for 10 minutes (or more)
  5. When you’re going to eat it, remove from the fridge, stir again, add more mylk if desired
    Enjoy chilled!

“No act of kindness, no matter how small, is ever wasted.” 

Aesop

Good for: Lunch, dinner, meal

Ready in: 55 minutes
Serves: 2

Gluten free, vegetarian, vegan, ant-inflammatory, paleo

INGREDIENTS:

One large head of cauliflower, sliced
2 tablespoons olive oil
½ teaspoon garlic powder
½ teaspoon sea salt
1 teaspoon turmeric powder
5 twigs of fresh cilantro- use leaves to top salad
5 twigs of parsley
Juice of 1 lemon
2 cups of arugula
Pomegranate seeds (to top salad)

PREPARATION:

  1.  Preheat the oven to 350 F
  2. On a clean, heat-resistant baking tray add the cauliflower slices.
  3. Mix the olive oil with other ingredients except cilantro, pomegranate seeds and arugula
  4. Massage the cauliflower slices with this mixture
  5. Bake for 35–45 minutes, or until soft
  6. Remove cauliflower from oven and serve in a plate
  7. Add the arugula and top with cilantro leaves and pomegranate seeds
  8. Use a bit more of olive oil, lemon juice and/or a teaspoon of apple cider vinegar if you need more vinaigrette

“Today, more than 95% of all chronic disease is caused by food choice, toxic food ingredients, nutritional deficiencies and lack of physical exercise.”   

Mike Adams

A healthy diet starts with getting in touch with your body and emotions.
Learn how in our 1-week detox program!

Good for: Lunch, dinner, meal

Ready in: 45 minutes
Serves: 2

Gluten free, vegetarian, vegan, ant-inflammatory, paleo

INGREDIENTS:

1 big cauliflower head
2/3 cups of water
2-3 garlic cloves
3-4 Tbsp extra virgin cold-pressed olive oil
Sea salt to taste
A handful of cilantro

PREPARATION:

  1.  Cut cauliflower into florets
  2. Bring water to boil
  3. Bring down the heat, place cauliflower in the pot and simmer for 20 minutes, or until it’s soft
  4. Remove the cauliflower from the pot and in a mixing bowl mash it using a fork
  5. Blend the other ingredients in a food processor or blender until creamy
  6. Add this mixture to the smashed cauliflower
    Enjoy!

“What would happen if we were to start thinking about food as less of a thing and more of a relationship?” 

MICHAEL  POLLAN

Good for: Lunch, dinner, meal

Ready in: 45 minutes
Serves: 2

Gluten free, vegetarian, meal, warming

INGREDIENTS:

1½ teaspoons coconut oil
1 cup chopped broccoli
1/2 carrot, cut in small cubes
1 shallot, chopped
2 bell peppers of any color, stem and seeds removed, sliced
1/2 cup snow peas
1/2 cup mushrooms
1/2 cup red cabbage, chopped
Half of 13.5-ounce can full-fat coconut milk
½ tablespoon curry paste
½ teaspoon ground ginger

PREPARATION:

  1. In a saucepan or wok on medium heat, add in coconut oil and veggies and sauté for 10 minutes
  2. Reduce heat to medium-low and add in coconut milk, curry paste and ginger.
  3. Stir well until combined and then simmer covered for 30 minutes
    Serve and enjoy!

Your life does not get better by chance, it gets better by change” 

JIM ROHN

Good for: Breakfast, post-workout, snack, light meal

Ready in: 15 minutes
Serves: 2

Gluten free, vegetarian, vegan, snack

INGREDIENTS:

1.5 cups almond/coconut/gluten-free oat flour
2/3 cup coconut milk
2 tablespoons of soaked chia (soak them in 4 Tbsp of water half hour in advance, stirring until homogeneous mixture)
2 tablespoons maple syrup OR 12 drops of liquid stevia extract
Pink Himalayan salt to taste
Organic, cold-pressed coconut oil for cooking
Unsweetened coconut yogurt for topping
Seasonal fruits for topping

PREPARATION:

  1. In a mixing bowl, stir well with a spatula all ingredients except coconut oil
  2. In a skillet on medium heat, add coconut oil
  3. Pour ¼ cup of batter and allow cooking for approximately 3 minutes, or until bubbles appear on the pancake surface
  4. Flip the pancake with spatula and cook for an additional 2–3 minutes
  5. Top with coconut yogurt and seasonal fruits

“Take care of your body, it’s the only place you have to live” 

JIM ROHN

Good for: Snack, side dish, to share

Ready in: 5 minutes
Serves: 2

Gluten free, vegetarian, protein

INGREDIENTS:

3/4 cup sunflower seeds, soaked for 4-6 hours
1-2 small clove garlic
3.5 Tbsp tahini (sesame butter)
1/8 tsp sea salt
3.5 Tbsp extra virgin olive
1/2 small, peeled beetroot
1/3 cup of parsley

PREPARATION:

  1. Rinse previously soaked sunflower seeds in fresh water
  2. In a food processor blend together the sunflower seeds, tahini, sea salt, olive oil, beetroot and parsley. You can add a few Tbsp of spring water to reach runnier consistency

“You don’t have to be great to get started, but you have to GET STARTED to be great” 

LESS BROWN

Good for: Breakfast, lunch, dinner

Ready in: 15 minutes
Serves: 2

Gluten free, vegetarian, protein

INGREDIENTS:

4 eggs
3 tablespoons ghee
½ cup chopped scallions
1 cup chopped mushrooms
1 cup chopped yellow peppers
6 cloves of garlic, minced
1 tablespoon basil
2 tablespoons turmeric
1 cup washed spinach leaves
1 cup washed arugula leaves
Optional: 1 small chopped jalapeno pepper
Avocado and grape tomatoes: to top up

PREPARATION:

  1. Add ghee in a pan
  2. Sauté scallions, peppers and garlic at medium-low heat for 8 minutes.
  3. Add mushrooms
    Cook for 7 minutes, stirring continuously
  4. Add in turmeric and eggs, stirring for a minute
  5. Add basil, spinach and arugula. Leave for less than 1 minute to prevent wilting of leaves
  6. Add optional toppings if wanted; spinach and arugula can also be added after serving instead
    Keep it simple! Smile! Enjoy!

“If you don’t program yourself, life will program you” 

LESS BROWN

Good for: Breakfast, lunch, dinner, 

Ready in: 30 minutes
Serves: 2

Gluten free, vegetarian, digestive, paleo

INGREDIENTS:

4 organic, pasture raised eggs
1/3 cup almond milk
1 cup chopped broccoli
1/2 cup red pepper
1⁄3 cup chopped purple onion
1 tsp dried basil & oregano
1 Tbsp ghee (clarified butter)
Sea salt to taste

PREPARATION:

  1.  Preheat oven to 350 F.
  2. Beat eggs until fluffy
  3. Add almond milk and chopped vegetables, mixing thoroughly
  4. Add ghee to small baking dish (to reach deepness) and add batter (picture used circular dishes)
  5. Bake for 15-20 minutes, or until firm to touch
  6. Remove from oven to cool, serve and add pinch of salt before eating

If you do what you’ve always done, you’ll get what you’ve always gotten.” 

TONY ROBBINS

Good for: Snack, On-the-go, Breakfast

Ready in: 8 minutes
Serves: 2

Gluten free, vegetarian, vegan, antiflammatory

INGREDIENTS:

2 Tbsp organic cacao powder
3 Tbsp organic coconut oil
1/2 cup pumpkin seeds
1/4 cup roasted walnuts
1/2 roasted almonds
1 cup unsweetened roasted coconut flakes
1/3 cup goji berries
12 drops stevia extract
1 tsp cinnamon powder
Optional: 1/3 cup cacao nibs

PREPARATION:

  1. Mix coconut oil with cacao powder (and stevia extract in case you’re using it)
  2. Mix the rest of the ingredients separately
  3. Massage the coconut oil mixture with the rest of dry ingredients
  4. Store in a dry, refrigerated place in an airtight sealed glass container.

Healthy eating is a way of life, so it’s important to establish routines that are simple, realistically, and ultimately livable.      

Arthur Agatston

Good for: Feeling light, losing weight, water retention, detoxing

Ready in: 10 minutes
Serves: 2

Gluten free, vegetarian, vegan, antiflammatory

INGREDIENTS:

1.5 cups watercress
1.5 cups arugula
Optional: 2 finely chopped carrots

DRESSING

1/2 cup finely chopped walnuts
1 cup chopped fresh parsley
1 squeezed lemon
3 Tbsp extra virgin cold-pressed olive oil
1/4 tsp pink himalayan salt
Optional: 1 Tbsp apple cider vinegar (ACV)

PREPARATION:

  1. Mix all dressing ingredients
  2. Toss watercress and arugula in, massage with dressing
  3. Squeeze extra lemon or 1 more Tbsp of ACV if wanted

“Eat food. Not too much. Mostly plants.”

Michael Pollan