- 2/3 cup fresh/frozen blueberries
- 2/3 cup fresh/frozen blackberries
- 1/2 cup water
- 1/4 cup coconut sugar
- 2 tablespoons fresh lemon juice
- 1 tablespoon coconut oil
- 2 cups Greek yoghurt
- Combine the berries, water, coconut sugar and lemon juice in a small saucepan. Bring mixture to a boil. Reduce heat to medium-low and gently boil 10 minutes or until sauce thickens. Stir in coconut oil.
- Spoon 1/2 cup yoghurt into each of 4 bowls; top each serving with about 1/4 cup sauce. Serve immediately.
- Drizzle with raw honey for added sweetness (it is Christmas after-all)
- 1 packet baby spinach
- 2/3 cup flaked almonds, toasted
- 1 cup dried cranberries
- 1/4 cup white wine vinegar
- 2 Tbsp apple cider vinegar
- 5 Tbsp raw honey
- 1/2 cup olive oil
- 1 Tbsp finely minced onion
- 2 Tbsp sesame seeds , toasted
For the dressing:
- Whisk together the white wine vinegar, apple cider vinegar and honey until it is well combined.
- Stir in olive oil, onion and sesame seeds. Set aside.
For the salad:
- Add the baby spinach, almonds and cranberries to a festive salad bowl/plate. Drizzle dressing over salad and toss. Serve immediately.
Ingredients (Serves 3):
• 275 Grams Quinoa
• 150 Grams Smoked trout or any other fish that you like
• 1 Cup Greek yogurt
• 2 Tablespoons Wasabi paste, or more to taste
• Lemon pepper to taste
• Salt to taste
• 3 Tablespoons Sushi vinegar
• Nori sheets as needed
• 1 Carrot, shredded
• 1 Cucumber, sliced
• 1 Sweet pepper or bell pepper
• 2 Avocados, sliced
• Black sesame seeds to taste
1. Rinse the quinoa under cold water & then boil it for 12 min. Drain and set aside. While it is cooking prep the veggies.
2. For the rolls or bowl– slice the pepper and cucumber into strips.
3. Mix the greek yogurt, wasabi, sushi vinegar, lemon pepper & salt. Then add the cooked quinoa and mix until combined. Taste for salt.
4. Place a thin layer of quinoa on top of the nori, sprinkle some black sesame seeds, then add the trout and veggies. Roll it using the mat.
5. Arrange the sliced avocado on top of the roll. Cover with plastic film. Using the mat press a bit so the avocado sticks to the roll.
6. Remove the plastic wrap and slice it into pieces. You can also skip this step & add the avocado with the veggies so it is inside the roll.
7. To make the bowl. Just serve the seasoned quinoa first, then the veggies and trout. Sprinkle some sesame seeds and thinly sliced nori.
Serve with some soy sauce on the side and enjoy!
If you have been diagnosed with Diabetes or you are pre-diabetic and you need to make radical changes in your current diet – this low carb breakfast wrap is a filling, veggie-loaded option that promises to hit the spot without spiking your glucose levels.
Low Carb Breakfast Wrap (Serves 1)
- 3 large eggs, free-range
- 1 tablespoon unsweetened almond milk
- 1/8 teaspoon turmeric
- 1/8 teaspoon cumin
- 1/8 teaspoon paprika
- 1 teaspoon olive oil
- 1/4 cup fresh rocket leaves/watercress
- 1/4 cup feta cheese, crumbled
- 1/2 medium carrot, julienned
- 1/4 red pepper, julienned
- 1/4 small zucchini, julienned
- 2 tablespoons spring onion, chopped
- In a small bowl, combine eggs, almond milk and spices. Beat until well combined.
- Heat the olive oil in a small to medium non-stick pan over medium heat for a 5 to 10 seconds.
- Evenly pour in the egg mixture. Cook covered over medium heat for 3 to 5 minutes, or until you can easily flip the omelette using a spatula. Flip halfway and cook for another 2 to 3 minutes on the other side.
- When ready, remove from heat and let cool completely, about 10 minutes.
- Arrange rocket/watercress leaves on the cooled omelette. Sprinkle the feta cheese on top, then arrange the carrots, red pepper, and zucchini along the middle and sides.
- Roll the omelette, and then cut in half. Season with salt and pepper.
- Smoked salmon/trout
- Curried butter beans
- Hummus and avocado
Yes it’s Friday the 13th but this recipe is foolproof! No broken egg yolks here (we hope!). It makes me so happy that we have a whole day dedicated to the humble egg – so versatile, affordable and nutritious. Eggs often get a bad rep for being too high in fat or cholesterol and yes, the egg yolk does contain cholesterol but recent research shows that having 1-2 eggs/day is healthy and in fact, we should be aiming to get in atleast 1 egg/day. Treat yourself to this vibrant and fresh Shakshuka that shows off the egg in all it’s glory!
Foolproof Shakshuka (serves 3-4)
- 1-2 tbsp olive oil
- 1 large yellow onion, chopped
- 2 green peppers, chopped
- 2 garlic cloves, peeled, chopped
- 1 tsp ground coriander
- 1 tsp sweet paprika
- 1/2 tsp ground cumin
- Pinch red pepper flakes (optional)
- 6 tomatoes, chopped
- 1/2 cup tinned tomatoes
- 2 tbsp tomato puree
- 1 tsp honey
- 6 large eggs
- 1/4 cup chopped fresh parsley leaves
- 1/4 cup chopped fresh mint leaves
- Salt and pepper
- Heat 2 tbsp olive oil in a large cast iron skillet. Add the onions, green peppers, garlic, spices, pinch salt and pepper. Cook, stirring frequently, until the vegetables have softened, about 10 minutes.
- Add the tomatoes, tinned tomatoes, tomato puree, and honey. Simmer until the tomato mixture begins to reduce, about 10-12 minutes. Taste and adjust the seasoning to your liking.
- Using a wooden spoon, make 6 “wells,” in the tomato mixture (make sure the indentations are spaced out). Gently crack an egg into each well.
- Reduce the heat, cover the skillet, and cook on low until the egg whites are set.
- Uncover and add the fresh parsley and mint. You can add more black pepper or crushed red pepper, if you like.
The dirty deets on the glorious egg – here we are:
Nutritional composition per egg (roughly 50g):
- Energy (kJ): 308
- Protein (g): 6.29
- Carbohydrates (g): 0.39
- Fat (g): 4.97
- of which Saturated fat (g): 1.5
- Cholesterol (mg): 212
- Sodium (mg): 70
- 250g courgettes
- 100g tomatoes
- 1 small avocado
- 50g unsalted cashews
- 2 tablespoons pesto
- 1 tablespoons olive oil
- Clove of garlic
- Herbs: Basil, salt, pepper
Meat and fish variations:
- Add 90-120 gram chicken per person
- Add 90-120 gram salmon per person
- In a pan sauté the garlic and onion in olive oil.
- Chop the baby marrow, tomato, mushroom into small pieces, and add to pan.
- Cook for a few minutes, until tender
- Then add the pesto and herbs to pan
- Serve the meal with a sprinkle of chopped cashew nuts and slices of avocado
- Can add fish or chicken to dish for more balance 🙂
- 2 medium chicken breasts, chopped
- 1 cup bell pepper, chopped
- ½ onion, chopped
- 1 cup brussel sprouts, chopped
- 1 cup broccoli florets
- 2 tablespoons olive oil
- ½ teaspoon salt
- ½ teaspoon black pepper
- 1 teaspoon Italian seasoning
- ¼ teaspoon paprika (optional)
- Preheat oven to 200’C.
- Chop all the veggies into large pieces. On another cutting board, chop the chicken into cubes.
- Place the chicken and veggies in a medium roasting dish or sheet pan. Add the olive oil, salt and pepper, italian seasoning, and paprika. Toss to combine.
- Bake for 15 minutes or until the veggies are charred and chicken is cooked. Enjoy with rice, pasta, or a salad.
“Asian inspired beef stirfry with egg noodles”
“Deconstructed Mexican Bowl”
“Chicken meatballs with arrabiata sauce and zucchini noodles”
Sound delicious? These recipes are GLUTEN, LACTOSE and SUGAR free, and all feature in Stage 1 of our 4 Week Health Program. Eliminate the toxins and boost your mind and body in 4 weeks starting with ELIMINATION then DETOX, BOOST and lastly INTEGRATION.
Find out more: http://alexroyaldiet.co.za/eliminate-detox-boost-join-4-week-health-program-now
Has your blender made its way to the back of the cupboard because the idea of making a smoothie in this chilly Winter puts you off ? Dust the handy appliance off ASAP. Here are 5 fantastic uses for your trusty blender.
- 200g tinned chickpeas
- 2 tbsp lemon juice (or more)
- 2 garlic cloves, crushed
- 1 tsp ground cumin
- Salt, to taste
- 1 tbsp tahini
- 2 tbsp water
- 2 tbsp extra virgin olive oil
- Place all of the ingredients into a blender and blend until combined. If not fully blended, scrape down the sides and blend again. Season to taste.
Thai Green Curry Paste
- 4-6 medium green chillies, deseeded
- 5cm piece of ginger
- 2 cloves of garlic, peeled
- 1 small onion, peeled
- 2 lemongrass stalks, trimmed and roughly chopped
- Small bunch of coriander
- 1 lime, grated zest and juice
- 2 tsp fish sauce
- 1 tbsp olive oil
- Place all of the ingredients into a blender and blend to make a paste. If not fully blended, scrape down the sides and blend again.
Basil Pesto (or any pesto)
- 1-2 cloves garlic, peeled
- 1-2 cups fresh basil, washed
- 50g pine nuts, lightly toasted
- 3/4 cup grated Parmesan cheese
- 5 tbsp extra virgin olive oil
- Place the pine nuts, basil, garlic and parmesan in a blender and process until finely chopped. With the motor running, gradually add the oil in a thin steady stream until well combined.
- 8-10 tomatoes, halved
- 2 medium onions, quartered
- 4 cloves garlic
- 2-3 tbsp olive oil
- Salt and pepper, to taste
- 1/2 cup plain low fat yoghurt/coconut cream
- Place the halved tomatoes, quartered onions, and garlic cloves into a large bowl and add the oil. Season well with salt and pepper, and stir well to coat. Pour the oiled and seasoned vegetables onto a baking tray, and roast at 180C for about 30 minutes.
- Set the roasted vegetables aside for 15 minutes to cool and then place the veggies into your blender.
- Once the soup is blended, add the yoghurt/coconut cream and, salt and pepper to taste. If you are serving the soup immediately – pour the soup into a pot and heat on the stove top for 5 minutes.
1 cup flat-leaf parsley leaves
1 cup basil leaves
1 garlic clove, chopped
2 teaspoons capers, drained
1/2 cup extra virgin olive oil
1 lemon, juiced
Salt, to taste
Place parsley, basil, garlic and capers in a blender. Process until finely chopped.
With the motor running, add oil and 2 tablespoons lemon juice to parsley mixture. Blend until well combined. Season with sea salt and pepper.
Blenders are so versatile. From the above mentioned recipes to the humble pancake, frothy lattes or simply grinding flaxseeds – there should be no reason to ever push your blender to the back of your cupboard.