© 2017 by Helen Bradbury. 

Beetroot Smoothie

Beetroot is packed full of antioxidants, vitamins and minerals and its leaves are rich in calcium, iron and vitamins A and C.

 

The best thing about beets is that they contain nitrates, which help to widen blood vessels, thus reducing systolic blood pressure which helps the body to use less oxygen.

Ingredients

1 beetroot peeled and chopped

1 apple chopped

1 teaspoon fresh ginger

Juice of 1 lime

100ml-200ml water/coconut water/nut millk

Method

Place all ingredients in the blender and blitz until smooth.

 
Kale Smoothie

Ingredients

⅔ cup non-dairy milk (unsweetened)
¾ cup ice
1 ½ cups kale (chopped, packed)
1 stalk celery (diced)
½ apple (cut into chunks)
1 tbsp ground flax seed

Method

Place all ingredients in the blender and blitz until smooth.

 
Banana Pancakes

Ingredients

2 ripe bananas

3 eggs

40g tiger nut flour or other gluten free flour

25g ground almonds or desiccated coconut

½ tsp ground cinnamon

1-2 tbsp olive oil or coconut oil for frying

Method

  • Mix the bananas and eggs in a blender until smooth. Add the rice flour, almonds or coconut and cinnamon. 

  • Heat the frying pan with a little oil.

  • Spoon the batter into the pan to make small rounds

  • When you can see that the mixture has set, flip over and cook the other sied.

Serve with the blueberries or raspberries

 
Asian Inspired Omlette

Ingredients

1 inch fresh ginger finely chopped

2 spring onions finely sliced

1 garlic clove finely chopped (optional)

2 eggs beaten

1tbsp butter/coconut oil

Big handful of mixed salad

 

(you can also include fresh or ground turmeric)

Method

  • Heat the oil and 1 tbsp water in a frying pan. Add the ginger, onions & garlic and cook gently for a few minutes.

  • Remove from the hea, add to the beaten egg and mix.

  • Return the mixture to the pan and cook the omelette to your own liking.

  • Remove from the pan and place on a plate. Add the fresh salad and roll up inside the omelette.

 

An alternative filling would be to add some mixed greens (cabbage, kale, broccoli) to the ginger mixture and 1 tbsp of tamari. When cooked through, remove from the pan. Cook the egg separately and then serve the omelette with the greens. 

 
Grain free bread

Ingredients

4 eggs

1 cup of ground flax seeds

3 tbsp water

Half cup of ground almonds

1tsp baking powder

Half tsp salt

Method

  • Pre-heat your oven to 200C/400F.

  • Crack your eggs into a bowl. Add the water and beat.

  • In a separate bowl add your dry ingredients and mix well.

  • Add the egg mixture and mix well.

  • Pour into a well greased, small loaf tin.

  • Bake for 20-25minutes. Leave to cool on a wire rack.

Serve with mashed avocado and salad or have for lunch with soup topped with garlic oil spread (mix some coconut oil with crushed garlic and a little olive oil).

 
Stewed Apples

Apples are a great way to support gut health as they contain phenolic compounds  that protect the intestinal tissues from inflammatory damage 

Ingredients

8 eating apples (or pears), I like to use organic cox apples

¼ cup water

2 tsp. Cinnamon

Method

  • Chop and core the apples/pears into small pieces, I keep the skin on for added fibre

  • Put all the ingredients in a heavy-bottomed pan, cover and cook for about 15 minutes, stirring regularly.

  • Cook until soft a light brown.

  • This can be served arm, or cold. You can make a large batch and freeze in ramekins so that you portions readily available.

  • Serve with 1-2tbsps of chopped nuts and seeds.