Mediteranean Buddha Bowl with Roasted Red Pepper Sauce.

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Mediteranean Buddha Bowl with Roasted Red Pepper Sauce.
A typical Mediterranean diet includes lots of vegetables, fruits, beans, cereals and cereal products, for example wholegrain bread, pasta and brown rice. It also contains moderate amounts of fish, white meat and some dairy produce. It’s the combination of all these elements that seems to bring health benefits, but one of the key aspects is the inclusion of healthy fats. Olive oil, which is monounsaturated fat, is most commonly associated with the Mediterranean diet but polyunsaturated fats are also present in nuts, seeds and oily fish. Research into the traditional Mediterranean diet has shown it may reduce our risk of developing conditions like type 2 diabetes, high blood pressure and raised cholesterol, which are all risk factors for heart disease. Researchers have also found that people who closely follow a Mediterranean diet may live a longer life and be less likely to put on weight.
Prep Time 20 mins
Cook Time 10 mins
Servings
people
Ingredients
Buddha Bowl
Prep Time 20 mins
Cook Time 10 mins
Servings
people
Ingredients
Buddha Bowl
Instructions
Sauce
  1. Place all ingredients into a blender and blend until smooth. Set aside to be served with buddha bowl.
Buddha Bowl
  1. Cook quinoa according to instructions.
  2. In a bowl place butterbeans, olive oil and garlic. Stir and season.
  3. Assemble Buddha bowl. Put layer of spinach or rocket at the bottom of the serving dish and then add the quinoa, followed by cucumber, followed by tomato, followed by beans, followed by olives, followed by avocado, and topped with hummus. (See photo)
  4. Pour over lemon juice and sprinkle over fresh basil. Serve with the roasted Red pepper sauce.

Green Detox Juice

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Green Detox Juice
This juice has apple, spinach, kale, parsley and lemon plus ginger and cucumber. This juice is high in iron,vitamin C and essential nutrients. This juice is quite hard core but to make it more palatable to your taste you can increase the number of apples or add a carrot to make it sweeter. Parsley is an antioxidant and is rich in vitamins and minerals such as potassium, magnesium, iron, vitamins A, C, K and E. Spinach is rich in iron. The taste is mild and it pairs well with the other veg and fruit. Lemons are high in immune boosting vitamin C. They are highly alkalising and are known for their detoxifying and antioxidant properties. The vitamin C also helps with absorbing some of the iron found in the greens. Ginger has powerful anti-inflammatory properties, aids in digestion and relieves bloating. There is no need to peel the ginger, just scrubbed it clean before juicing. Cucumber has vitamins A, B, C and folic acid. It aids in cell hydration. Kale contains fibre, antioxidants, calcium, iron, vitamin C and K.
Prep Time 10 Mins
Servings
People
Ingredients
Prep Time 10 Mins
Servings
People
Ingredients
Instructions
  1. Put all ingredients through juicer and drink immediately.

Watermelon Smoothie/Refresher

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Watermelon Smoothie/Refresher
Studies have shown watermelon juice can be twice as hydrating as water, but it’s also packed with nutrients delivering more nutrients per calorie than many other fruits; boasting high levels of vitamins A and C along with some of the most important antioxidants in nature. Plus, the seeds are rich in selenium and zinc so blending the fruit into a drink maximizes the nutritional value. Cucumbers are another hydrating fruit. I've added ginger to add extra flavour. And there’s more coconut water to give a potassium hit. This smoothie may also help reduce the intensity of both hangovers and headaches.
Prep Time 10 mins
Servings
people
Ingredients
Prep Time 10 mins
Servings
people
Ingredients
Instructions
  1. Add all ingredients to a blender and blend until smooth.

Cauliflower Tabbouleh



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Cauliflower Tabbouleh

This is a great salad filled with ripe tomatoes, cucumber, spring onions, walnuts, olives, cauliflower, fresh parsley and mint. This is traditionally made with bulgar wheat but this a grain free alternative. You really won't be able to tell the difference - it tastes amazing!

Can be served with fresh hummus, pitta, or olives.

Prep Time 20 minutes
Cook Time 5-10 minutes

Servings
people


Ingredients

Prep Time 20 minutes
Cook Time 5-10 minutes

Servings
people


Ingredients


Instructions
  1. In a large frying pan, over a medium heat, add oil and then add grated/riced cauliflower and stir. Cook for about 10 mins and season. Remove from the heat and cool.

  2. Placed all of the chopped vegetables/herbs into a large bowl and mix.

  3. Mix together the ingredients for the dressing.

  4. Add the riced cooked cauliflower to the vegetable and herbs in the bowl.

  5. Pour over the dressing and stir.

  6. Serve.

Carrot, Orange and Turmeric Juice


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Carrot, Orange and Turmeric Juice
Prep Time 10 mins
Servings
people
Prep Time 10 mins
Servings
people
Instructions
  1. Peel orange and scrub carrots
  2. Place all ingredients into juicer and serve