Breakfast

Pescatarian Day 1 Recipes

Homemade Oatmeal Granola

DIET

  • Pescatarian

COURSE

  • Breakfast

PREP TIME

Minutes

COOKING TIME

Minutes

INGREDIENTS

  • 4 cups of old-fashioned rolled oats
  • 1 ½ cup of raw nuts and/or seeds of your choice
  • 1 tsp. of fine-grain sea salt
  • ½ tsp. of cinnamon
  • ½ cup of melted coconut oil or extra virgin olive oil
  • ½ cup of maple syrup or honey
  • 1 tsp. of vanilla extract
  • ⅔ cup of dried fruit, chopped
  • ½ cup of chocolate chips or coconut flakes (Optional)

method

mixer-blenderPre-heat the oven to 175 Celsius. Line a large, rimmed baking sheet with parchment paper. In a large mixing bowl, combine the oats, nuts and/or seeds, salt and cinnamon. Stir to blend.

stirring on a bowlPour in the oil, maple syrup and/or honey and vanilla. Mix well, until every oat and nut is lightly coated. Pour the granola onto your prepared pan and use a large spoon to spread it in an even layer. Bake until golden, about 21 to 23 minutes, stir halfway. The granola will further crisp up as it cools.

airtight containerLet the granola cool completely, undisturbed, before breaking it into pieces and stir in the dried fruit (and totally optional chocolate flakes). Store the granola in an airtight container at room temperature for 1 to 2 weeks, or in a sealed freezer bag in the freezer for up to 3 months.

kitchen ovenIf you want toasted coconut in your granola, stir the coconut flakes into the granola halfway through baking.

Serving suggestions:
This granola is fantastic on its own, with milk or yogurt and fresh fruit.

lunch

Pescatarian Day 1 Recipes

Char-grilled Salmon with Parsley

DIET

  • Pescatarian

COURSE

  • Lunch

PREP TIME

Minutes

COOKING TIME

Minutes

INGREDIENTS

  • 400 g of butternut squash, peeled and thickly sliced
  • 1 tbsp. of olive oil
  • 4 x 200 g of salmon filets
  • 16 spears asparagus
  • 4 tbsp. of Parsley Relish*
  • Lime wedges

Parsley Relish

  • 1 bunch flat-leaf (Italian) parsley
  • 6 anchovy filets
  • 2 tbsp. of baby capers
  • Grated zest of 2 lemons
  • ½ cup of lemon juice
  • ¼ cup of olive oil
  • Freshly ground black pepper

method

kitchen ovenPreheat oven to 175 Celsius.

Place the butternut squash in a bowl with half the oil and toss to coat. Transfer to a baking dish and lightly season. Bake for 20 minutes, or until soft and golden.

grillMeanwhile, heat a nonstick grill plate or barbecue grill to high temperature. Lightly brush salmon fillets with remaining oil. Place salmon on grill, flesh-side down and cook for 4 minutes. Turn salmon and cook for another 4 minutes. Remove from heat and set aside, cover.

covered kitchen potBring a saucepan of lightly salted water to a boil. Add asparagus and blanch for 2 minutes, then drain. Arrange salmon on squash slices, then top with Parsley Relish and add asparagus spears. Serve with lime wedges.

Parsley Relish:
Place all ingredients except for oil and pepper in a food processor. Lightly process, and then with the motor still running, add enough oil to form a thick paste. Season to taste with pepper. Serve cooked lamb or beef with a dollop of relish on top.

Dinner

Pescatarian Day 1 Recipes

Baked Snapper, Basil, Capers & Tomato

Baked Snapper, Basil, Capers & Tomato

DIET

  • Pescatarian

COURSE

  • Dinner

PREP TIME

Minutes

COOKING TIME

Minutes

INGREDIENTS

  • 2 tbsp. of olive oil
  • 1 garlic clove, crushed
  • ½ red chili pepper, finely chopped
  • 3 scallions, finely sliced
  • ¼ cup of roughly chopped basil
  • 1 tbsp. of dried oregano
  • 2 tbsp. of capers
  • ¼ cup of white wine (optional)
  • 4 tomatoes, seeded and roughly chopped
  • 4 200 g snapper fillets

method

kitchen ovenPreheat oven to 200 Celsius.

pan fryingHeat half the oil in a small saucepan over medium heat. Add garlic, chili pepper and scallions and cook, stir for 2 minutes, or until garlic is golden. Reduce heat to medium-low, and then add herbs, capers and wine and cook, stir occasionally, for 5 minutes. Remove from heat and stir in chopped tomato.

frying panHeat a large nonstick frying pan over high heat. Brush fish with remaining oil and sear each side for 2 minutes. Transfer to an ovenproof baking dish and spoon sauce over fish. Bake for 6-8 minutes, or until cooked, when cooked, the flesh will flake away easily when pressed with a fork.

Serve with a green salad.

Variation:
Experiment with different ingredients in a baking dish. For example, top 700 g whiting or flathead with onion slices, chopped parsley, lemon zest and fresh thyme. Pour over white wine, or lemon juice mixed with crushed garlic, and a drizzle of oil.

dessert

Pescatarian Day 1 Recipes

Sweet Potato Chocolate Chip, Almond Butter Bars

DIET

  • Pescatarian

COURSE

  • Dessert

PREP TIME

Minutes

COOKING TIME

Minutes

INGREDIENTS

  • 1 cup (100 g) of ground almonds
  • ¼ tsp. of sea salt
  • ½ tsp. of baking powder
  • ½ tsp. of cinnamon
  • 1 medium-sized baked sweet potato
  • 2 tbsp. of honey
  • ¼ tsp. of vanilla stevia (optional)
  • 3 large eggs
  • 25 g of dark chocolate chips
  • 2 tbsp. of almond butter (or peanut butter)

method

kitchen ovenPre heat the oven to 180 Celsius.

mixer-blenderPeel of the sweet potato skin. Add all the ingredients except for the chocolate chips and almond butter to a food processor or blender and process until smooth.

Transfer to a bowl and stir in the chocolate chips.

baking trayGrease an 8×8 pan and pour the batter into it evenly.

If your almond butter is ‘drippable’, skip this step. However if it is not, mix it with a couple of tbsp. of hot water until it becomes more like the consistency of single cream (A pinch of salt can be added at this stage if the almond butter is unsalted).

stirring on a bowlDrop little blobs of almond butter on top of the batter and then take the tip of the spoon and swirl it around.

kitchen ovenBake for 25 – 30 minutes until firm and lightly golden. Allow to cool before removing and slicing.

Breakfast

Vegetarian Day 1 Recipes

Cinnamon & Apple Quinoa

DIET

  • Vegetarian

COURSE

  • Breakfast

PREP TIME

Minutes

COOKING TIME

Minutes

INGREDIENTS

  • 300 ml approximately of water
  • 90 g quinoa or organic quinoa, rinsed
  • Pinch of sea salt
  • ½ medium-sized organic apple (Granny Smith or Pink Lady work well), diced
  • ½ tbsp. of cinnamon
  • 2 tbsp. of chopped raw walnuts

method

kitchen potBring water, quinoa, salt, and diced apples to a boil in a medium saucepan. Turn heat to low and simmer, uncovered, until done and water is fully absorbed, about 15 minutes. Remove from heat.

covered kitchen potCover and let it rest for 5 minutes.

Fluff quinoa with a fork. Spoon into a bowl and top with a sprinkle of cinnamon and a few walnuts. Enjoy!

lunch

Vegetarian Day 1 Recipes

Moroccan Spiced Pumpkin, Pistachio and Macadamia Dip

DIET

  • Vegetarian

COURSE

  • Lunch

PREP TIME

Minutes

COOKING TIME

Minutes

INGREDIENTS

  • 750 g of peeled, chopped butternut pumpkin
  • ½ tsp. of cumin seeds, toasted
  • ½ cup of chopped pistachios
  • ½ cup of chopped macadamia
  • ¼ tsp. of chili paste
  • 2 tbsp. of chopped fresh coriander
  • 1 cup of water
  • 2 tbsp. of olive oil
  • 1 tbsp. of chopped coriander, extra, to serve
  • 2 small toasted wholemeal pita bread, sliced, to serve

method

kitchen ovenPreheat oven to 190 Celsius.

baking trayPlace the pumpkin in a food processor or blender with pistachios, macadamias, chili paste, coriander, water and oil and blend until smooth. Serve with extra coriander and pita bread.

mixer-blenderThis can be kept in the fridge for 3-4 days.

Dinner

Vegetarian Day 1 Recipes

Spinach Soup

DIET

  • Vegetarian

COURSE

  • Dinner

PREP TIME

Minutes

COOKING TIME

Minutes

INGREDIENTS

  • Spinach
  • Onion
  • Garlic
  • 1 or 2 potatoes
  • Little broth
  • Ginger
  • Dash of warm water

method

frying panSauté spinach with onion and garlic.

covered kitchen potAdd potatoes, broth and ginger. Cool until 45 minutes.

mixer-blenderPut in the blender and blend until smooth.

Add a dash of warm water.

snack

Vegetarian Day 1 Recipes

Cool as a Cucumber Smoothie

DIET

  • Vegetarian

COURSE

  • Snack

PREP TIME

Minutes

COOKING TIME

Minutes

INGREDIENTS

  • 1 medium size cucumber – peeled, seeded and sliced
  • 180 ml of light coconut milk
  • 300 g of blueberries – frozen or fresh
  • 1 tbsp. of raw honey
  • 2 tsp. of pure vanilla extract
  • 240 ml of water

method

mixer-blenderBlend all of the ingredients together until the texture is smooth.

water bottleIf too thick, add additional water to thin.

Breakfast

Healthy Day 1 Recipes

Salmon & Egg Burrito

DIET

  • Healthy

COURSE

  • Breakfast

PREP TIME

Minutes

COOKING TIME

Minutes

INGREDIENTS

  • About 1 tbsp. of vegetable oil or extra virgin olive oil (if you prefer)
  • 8 large eggs
  • 2 tbsp. of milk
  • ½ tsp. of salt or kosher salt (if you prefer)
  • 1 tsp. of pepper
  • 2 tbsp. chopped chives
  • 2 jalapeño chilies, halved, seeded, and sliced
  • 1 cup of diced tomato
  • 8 ounces of boneless smoked salmon, cut into bite-size pieces
  • ½ cup of cream cheese, softened
  • 4 large (burrito-size) flour tortillas, warmed
  • Salsa (optional)

method

frying pan

Heat oil in a cast-iron skillet over high heat. Add eggs and milk; scramble in skillet. Cook until barely set, then stir in the salt, pepper, chives, jalapeño, tomato, and salmon.

tortilla

Spread 2 tbsp. of cream cheese on each tortilla. Spoon warm egg mixture over cheese, dividing evenly. Roll up burritos, tucking in ends. Serve with salsa if you like.

lunch

Healthy Day 1 Recipes

Our Meatloaf

DIET

  • Healthy

COURSE

  • Lunch

PREP TIME

Minutes

COOKING TIME

Minutes

INGREDIENTS

  • 1 kg of lean ground veal or other meat of your choice
  • 1 onion, chopped
  • 250 ml of corn flakes
  • 60 ml of ketchup
  • 30 ml of prepared mustard
  • 1 egg, lightly beaten
  • 30 ml of brown sugar, to taste
  • Salt and pepper

method

kitchen oven

Set the oven rack in the middle position. Preheat the oven to 180 Celsius. Oil a 23 x 13-cm Pyrex loaf pan.

In a bowl, combine all the ingredients except for the brown sugar. Season the mixed ingredients with salt and pepper. Place in the prepared pan, pressing lightly. Sprinkle with the brown sugar.

cut the fruit

Bake for 1 hour. Slice and drizzle with the pan juices. Serve with mashed potatoes and green or yellow wax beans.

NOTE:
Serve with ketchup, if desired.

Dinner

Healthy Day 1 Recipes

Stir-Fry Beef, Shiitake Mushroom & Snow Pea

DIET

  • Healthy

COURSE

  • Dinner

PREP TIME

Minutes

COOKING TIME

Minutes

INGREDIENTS

  • 2 tsp. of cornstarch
  • ½ cup of beef stock
  • 2 tbsp. of soy
  • 1 tsp. of sesame oil
  • 700 g of sirloin, finely sliced
  • 1 tbsp. of peanut oil
  • 1 clove garlic, finely chopped
  • 1 x 2.5 cm piece of fresh ginger, grated
  • 140 g of shiitake mushrooms, halved
  • 4 scallions, cut into 1 inch pieces
  • 100 g of snow peas

method

cup

In a cup, mix cornstarch, stock, soy and sesame oil.

Combine beef, peanut oil, garlic and ginger in a large bowl.

frying pan

Heat a wok or large frying pan over high heat. When the wok is hot, stir-fry beef mixture in batches until browned. Set aside. Add mushrooms to wok and stir-fry for 2 minutes. Add scallions and snow peas, and toss to combine. Stir cornstarch mixture, then pour into wok and stir over high heat until sauce has thickened. Return beef to wok to heat through.

meal-ready

Serve with rice from your daily bread allowance, if desired.

Variations

Many, many ingredients go with beef and almost everything can be stir-fried. Toss the following combinations in your wok:

  • beef, garlic, pepper, chili peppers, green beans and black bean sauce;

  • beef, garlic, basil, snow peas, broccoli and soy sauce;

  • beef, ginger, shiitake mushrooms, baby bok-choy (pak-choi) and hoisin.

snack

Healthy Day 1 Recipes

Energy Bites

DIET

  • Healthy

COURSE

  • Snack

PREP TIME

Minutes

COOKING TIME

Minutes

INGREDIENTS

  • 1 cup (dry) of oatmeal (I used old-fashioned oats)
  • 2/3 cup of toasted coconut flakes
  • ½ cup of peanut butter
  • ½ cup of ground flaxseed or wheat germ
  • ½ cup of chocolate chips (optional)
  • 1/3 cup of honey or maple syrup
  • 1 tbsp. of chia seeds (optional)
  • 1 tsp. of vanilla extract

method

Stir all ingredients together in a medium bowl until thoroughly mixed. Let it chill in the refrigerator for half an hour.

round food

Once chilled, roll into balls of whatever sizes you would like (approximately 2.5 cm in diameter).

airtight container

Store in an airtight container and keep refrigerated for up to 1 week.

  • Substitution ideas can abound for just about any of these ingredients! Feel free to substitute your favorite nut butter (almond butter, sunflower seed butter, etc.) for the peanut butter.
  • You could also add in some wheat germ in place of some or all of the flaxseed. I would caution, though, against substituting agave nectar for the honey, as the honey’s thickness helps hold things together.

  • Some other fun substitutions for the chocolate chips (or an addition to them) could include:

    • chopped dried fruit (apricots, dates, raisins, etc.)

    • dried berries (cranberries, cherries, etc.)

    • chopped almonds, pecans, walnuts, or sunflower seeds

    • other chips (butterscotch, dark chocolate, milk chocolate, white chocolate, M&Ms, etc.)

    • other grains (different kinds of oatmeal, rice cereal, etc.)

Breakfast

Vegan Day 1 Recipes

Epi Life Coach Breakfast

DIET

  • Vegan

COURSE

  • Breakfast

PREP TIME

Minutes

COOKING TIME

Minutes

INGREDIENTS

  • 2 tsp. of flaxseed or organic flaxseed oil
  • 1 small ripe banana (or 2 tsp. of honey or organic honey)
  • ½ juice of a lemon
  • 2 tbsp. of freshly ground flaxseeds or 6 almonds, 6 hazelnuts, or any other type of nuts (excluding peanuts)
  • 2 tbsp. of fresh whole-wheat rice, millet, buckwheat, oats (not oatmeal)
  • 1 portion of seasonal fresh fruit (strawberries, raspberries, cherries, grapes, apple, etc.)

method

cut the fruitMix the flaxseed oil, banana (or honey), lemon juice, freshly ground flaxseeds or nuts (excluding peanuts), fresh whole-wheat rice, millet, buckwheat, oats, 1 portion of seasonal fresh fruit.

Important:

Store your flaxseed oil in the fridge for no more than a month If you grind some seeds/nuts/cereals ahead of time, you can keep them for a few days in the fridge in a tightly sealed container We suggest that you change to different types of nuts, seeds and cereals that you use in your breakfast cream, so that you’ll get a variety of minerals/nutrients.

lunch

Vegan Day 1 Recipes

Yummy Falafels

DIET

  • Vegan

COURSE

  • Lunch

PREP TIME

Minutes

COOKING TIME

Minutes

INGREDIENTS

  • 8 sprigs of mint
  • 9 sprig of parsley
  • 2 cups of pistachio
  • 2 cups of chick peas
  • 2 garlic cloves
  • ½ cup of shallots
  • 3 tbsp. of extra virgin olive oil
  • 1 tbsp. of cumin
  • 1 tbsp. of buckwheat flour
  • 1 tbsp. of baking soda

method

mixer-blenderBlend all together to make a rough paste.

kitchen ovenBake for 15 minutes at 180 Celsius.

Dinner

Vegan Day 1 Recipes

Potato, Silverbeet and Tofu Curry

DIET

  • Vegan

COURSE

  • Dinner

PREP TIME

Minutes

COOKING TIME

Minutes

INGREDIENTS

  • 1 tbsp. of vegetable oil
  • 2 medium-sized (300 g) brown onions, chopped finely
  • 2 garlic cloves, crushed
  • 1 tbsp. of finely grated fresh ginger
  • 1 tsp. of ground nutmeg
  • 2 tsp. of ground cumin
  • 1 tsp. of cayenne pepper
  • 1 tsp. of ground turmeric
  • 1 tsp. of garam masala
  • ¼ cup of finely chopped fresh coriander leaves
  • 1 liter (4 cups) of vegetable stock
  • 6 medium-sized (1.2 kg) of potatoes, chopped
  • 250 g of firm tofu
  • 2 tbsp. of plain flour
  • Vegetable oil, for shallow-frying
  • 1 kg of silverbeet, trimmed

method

frying panHeat 1 tbsp. of oil in large pan. Cook onion, stir constantly until soft. Add garlic, ginger and spices. Cook, continue stirring until fragrant. Stir in coriander, stock and potato. Simmer, cover, and cook about 30 minutes or until potato is slightly soft.

Dip tofu in egg and toss in sesame seeds.

frying panHeat vegetable oil, shallow-fry tofu until lightly browned. Then, drain on absorbent paper.

food-plateJust before serving, add potato mixture, simmer, continue stirring until silverbeet is just wilted. Top with tofu.

snack

Vegan Day 1 Recipes

Avocado-banana Smoothie

DIET

  • Vegan

COURSE

  • Snack

PREP TIME

Minutes

COOKING TIME

Minutes

INGREDIENTS

  • 1 avocado
  • 1 banana
  • 2 tbsp. of almond butter or a handful of almonds
  • 4 dates
  • ½ tsp of cinnamon powder
  • ½ cup to a 1 cup of unsweetened soy milk

method

mixer-blenderBlend all of the ingredients together, add enough soy milk to get to the desired consistency.

breakfast

Halal Day 1 Recipes

Homemade Buckwheat Granola

DIET

  • Halal

COURSE

  • Breakfast

PREP TIME

Minutes

COOKING TIME

Minutes

INGREDIENTS

  • 2 cups of buckwheat, soaked 2-4 hours
  • 1 cup of raw almonds (dried)
  • 1 cup of pumpkin seeds
  • ¼ cup of whole flaxseed
  • ¼ cup of whole flaxseed
  • 1 cup of desiccated coconut
  • 1 tsp of ground cinnamon
  • 1 tsp of ground ginger
  • 1 tsp of vanilla powder
  • A pinch of Himalayan pink salt (if available otherwise just sea salt but smaller pinch)
  • ¼ cup of pure maple syrup (see note below)
  • 100 g of dried super fruits such as cherries, cranberries & blueberries

method

kitchen potSoak the buckwheat for 2-4 hours. This part isn’t optional as the buckwheat groats need to absorb some water so that they don’t go crazy hard after cooking and break your teeth! The soaking also makes them easier to digest, so it’s win win. After soaking the buckwheat wash them very thoroughly as they let off a mucilaginous substance which you want to remove completely.

stirring on a bowl

Next, combine the well-drained buckwheat groats in a large mixing bowl with everything except for the pure maple syrup and dried fruit. Stir well to combine and then add the maple syrup, again stir well to ensure it is evenly mixed.

kitchen oven

Spoon the granola mix onto two lined oven trays and fan bake at 100 Celsius for approximately 30-45 minutes. You are aiming for enough moisture to evaporate from the buckwheat groats, so that they just become crunchy and will be able to be stored in the cupboard. They will still be a little soft when they come out of the oven but you will know they are ready when they harden up on standing. If they are still a bit chewy, return the granola to the oven for a bit longer. Once out of the oven, add the dried super fruits to the granola and leave to cool on the trays.

lunch

Halal Day 1 Recipes

Open Steak Sandwich

DIET

  • Halal

COURSE

  • Lunch

PREP TIME

Minutes

COOKING TIME

Minutes

INGREDIENTS

  • 4 x 100 g of rump steaks
  • 1 tbsp. of olive oil
  • 100 g of arugula leaves
  • 2 ripe tomatoes, sliced
  • 1 small avocado, sliced
  • 4 thick slices whole grain sourdough bread, lightly toasted
  • 1 red (Spanish) onion, thinly sliced
  • 1 tsp. of balsamic vinegar

method

frying pan

Heat a large nonstick frying pan over high heat.

olive oil drizzlying

Coat steaks with oil and cook for 3 minutes each side, or until done to your liking. You may need to do this in batches, if you crowd the pan, the steaks will stew rather than sear. Place steaks in a warm place or cover with foil, and set aside for 5 minutes to rest.

toasted bread with ingredients

Meanwhile, layer the arugula, tomato and avocado on the toast.

chef knife

Thickly slice each piece of beef and place on a sandwich.

olive oil bottle

Top with onion and drizzle with the remaining oil and balsamic vinegar.

mixing on a plate

Serve with salad.

Dinner

Halal Day 1 Recipes

Raspberry-Glazed Chicken

DIET

  • Halal

COURSE

  • Dinner

PREP TIME

Minutes

COOKING TIME

Minutes

INGREDIENTS

Chiken

  • 4 boneless skinless organic chicken breasts
  • 2 tbsp. of coconut oil

Sauce

  • 2 tbsp. of balsamic vinegar
  • 2 tbsp. of olive oil
  • 2 tbsp. of lemon juice
  • 1/3 cup of organic raspberry jam
  • 1 tbsp. of raw organic honey
  • 1 tbsp. of minced red onion
  • ½ tsp. of sea salt
  • Freshly ground pepper

method

stirring on a bowl

In a medium bowl, combine sauce ingredients.

frying pan

Heat oil in a large skillet over medium heat. Add chicken breasts and brown on both sides.

frying pan low heat

Turn heat to low and add sauce. Cover and cook until chicken is cooked through, about 20 minutes.

kitchen jar

Store the maple and cinnamon buckwheat granola in a large air-tight jar or container in your pantry.

sauce

Spoon the extra sauce over chicken breasts to serve. Make ahead and freeze!

food bag

In a gallon-size zip-top bag, combine sauce ingredients. Squish around to combine. Seal bag and place in the freezer until needed.

baking tray

Cook thawed chicken with sauce in a baking dish at 350 Celsius until chicken is cooked, about 30 minutes.

snack

Halal Day 1 Recipes

Avocado-banana Smoothie

DIET

  • Halal

COURSE

  • Snack

PREP TIME

Minutes

COOKING TIME

Minutes

INGREDIENTS

  • 1 avocado
  • 1 banana
  • 2 tbsp. of almond butter or a handful of almonds
  • 4 dates
  • ½ tsp. of cinnamon powder
  • ½ cup to a 1 cup of unsweetened soy milk

method

mixer-blender

Blend all of the ingredients together, adding enough soy milk to get to the desired consistency.