Ingredients

150 g fresh spinach

1 cup coconut water

1 medium banana, peeled, chopped and frozen

1 ½ cups blueberries frozen (can use any frozen berries)

Method

1. Combine the frozen banana and blueberries in the bowl of a food processor or blender. Pulse until the fruit are well chopped.
2. Add the spinach to the ingredients and process until well incorporated.
3. With the motor running, pour in the coconut water. Puree the mixture until it reaches your desired consistency.

Chicken & Avocado Salad

Serves 2

Ingredients:

250gm of boneless, skinless, cooked chicken

1 small red onion – finely sliced

1 small red apple – finely sliced

1tsp sultanas

1 avocado – peeled, stoned and sliced

1 bag mixed salad leaves (rocket is great here)

1 tbsp dill – finely chopped

Dressing:

1 tbsp French mustard

3 tbsp extra virgin olive oil

1 tbsp white wine vinegar

1 clove garlic – crushed

1 tsp thyme – finely chopped

Method

• Combine the chicken with the onion, apple and walnuts
• Add the avocado slices
• Combine all the dressing ingredients and pour over the chicken salad
• Divide the salad leaves and top with the chicken salad
• Sprinkle with the dill

Serves: 2

Ingredients:

150g (6 oz) fresh spinach leaves or silver beet leaves

1 cup coconut water (can replace with water)

1 banana, peeled and frozen or fresh

3 Brazil nuts

1 serving of protein powder

1 tsp honey

*Add ice to make a slushy.

Method:

1 – Drain the water from the coconut. Set aside

2 – Coarsely chop silver beet if using.

3 – Combine the spinach/sliver beet, coconut water, Brazil nuts, honey and bananas in the bowl of a food processor or blender. Pulse until the mixture is smooth and creamy. Add more water if you prefer a thinner smoothie.

Adjustments:

Great basic Green Smoothie to play around with!

• Coconut water: water, unsweetened almond, oat or soy milk
• Sweetener: Dates, Honey, Fruit of your choice
• Extras: ½ avocado, Mint leaves, Cinnamon, yoghurt, protein powder, rolled oats

Sourced from: www.drlibby.com

Brown Rice Sushi

(From ‘Bite’ recipes)

Sushi dressing:

1 ½ tsp                  Pure maple syrup

½                           Lemon juiced

1 tbsp                    Rice wine vinegar, or apple cider vinegar

1 tbsp                    Tahini

1 tbsp                    Fresh ginger, peeled or grated

Sushi:

1 cup                     Brown rice, cooked

3                            Nori sheets

Directions

• Whisk together all the ingredients for the sushi dressing until well combined.
• Mix the cooked rice and the dressing in a large bowl, blending until the rice becomes sticky. Cover the bowl and let the rice sit to absorb the flavors.
• To assemble, wet your hands and lay the 3 nori sheets on a work surface.
• Spread the seasoned rice evenly over 3/4 of each sheet.
• Arrange fillings of your choice (see suggestions below) lengthways along the rice and roll each sheet, starting from an end that has been spread with rice and finishing with the end of the nori that was left unfilled. Use a little water if necessary to seal the seam.
• Place the rolls, seam-side down, on a clean work surface and cut each roll into 12 pieces.

Ideas for fillings

• 5 to 10 pieces of roasted pumpkin, cut into 2cm x 10cm strips
• 1 red capsicum, seeded and thinly sliced
• 1 medium cucumber, peeled and sliced into lengths
• 1 large carrot, peeled and cut into fine julienne
• 1 handful baby spinach
• 1 handful alfalfa sprouts
• 1 avocado, thinly sliced
• 1/4 cup toasted sesame seeds
• Sliced egg omelette (whisk 2 eggs and cook in a pan with a little melted coconut oil and slice lengthways  when cooled)
• 2 spring onions, finely sliced
• 1 Yellow capsicum, seeded and thinly sliced
• 4 cos lettuce leaves
• 10 snow peas, julienned

Healthy Asian Noodles

Ingredients

1 cup flat or hokkein noodles
2 tablespoons yaki soba or hoi sin sauce
1 small onion, finely diced
1 cup bean sprouts
20 cooked green prawns
2 tablespoons sesame or peanut oil
1 chicken breast, cut into strips
1 red capsicum, finely sliced
1 green capsicum, finely sliced
2 eggs, beaten
1 teaspoon toasted sesame seeds

Method

• Cook noodles and then mix with sauce, onion, sprouts and sauce in a bowl.
• Heat oil in wok and add chicken, vegetables, prawns and stir fry for 2 mins before adding noodle mix.

Once chicken is cooked add egg. Finish with sesame seeds and serve.

Falafels:

• 1 x tin of beans
• 1 x tin of chickpeas
• 1 x lemon
• 1 x table spoon of harissa (spice)
• 1 x teaspoon of all spice
• 1 x tablespoon of plain flour
• coriander
• olive oil

Salsa dressing:

• 5 x ripe tomatoes
• ½ – 1 fresh red chili
• 1 x clove of garlic
• 1 x lime

Method: drain the beans and chickpeas and process them. Finely grate in lemon zest, adding a pinch of salt and pepper, harissa, allspice, flour and coriander. Process food again and divide into balls. Place 1 Tablespoon of oil into frying pan and add falafels, turning when golden.

For the salsa finely dice the tomatoes, chili and garlic. Squeeze in the lime juice and place all ingredients into a food processor and whiz until fine, then season to taste.

Place falafels with added salad ingredients and salsa into Gerry’s ‘Go Lo Carb’ or ‘Go No Gluten’ wraps and enjoy!

Ingredients

1 x 200g block of haloumi, coarsely grated

4 carrots, peeled and grated

4 tablespoons plain flour (or use gluten free flour)

4 spring onions, finely sliced

2 eggs, lightly whisked

Oil spray for cooking

Instructions


Preheat oven to 140 degrees. Squeeze excess moisture from the carrot then combine with the other ingredients in a bowl. Season with a little black pepper or chilli flakes. Form mixture into round fritters, packing tightly with your hands. Spray a heavy bottomed fry pan with oil spray and heat over medium high heat. Carefully add the fritters and cook for around 3-4 minutes each side or until cooked and golden. Remove and keep warm on an oven tray. Serve with salad.

Ingredients

• 3 egg whites
• 1 whole egg
• 50 g oats
• Pinch sea salt
• Cinnamon (optional)

Beat eggs and add oats and salt.  Add berries for more nutrients.  Cook like pancakes.  Serve with low fat yoghurt.

Healthy Fish and Chips (serves 2)

Fish ingredients

• 50g stale wholemeal bread or gluten free bread, crusts removed
• Zest of 1 lemon
• 1 tablespoon dill, chopped
• 1 tablespoon chives, chopped
• 1 tablespoon flat leaf parsley, chopped
• 500g firm white fish fillets
• ¼ cup wholemeal flour or gluten-free bread
• 1 egg, lightly beaten
• 2 tablespoons olive oil

Kumara ingredients

• 1 Kumara washed
• Olive oil
• Salt

Directions for the chips;

Preheat the oven to 200 degrees C and boil a large pan of water with a little salt.

While the water is heating up, slice the kumara into fat chips and drizzle some olive oil into a large baking try or pan. (You can leave the skins for extra health benefits!)

Once the water is boiling, place the kumara gently in, bring back to the boil and cook for 10 minutes with a lid half covering the pan. Half way through cooking, place the baking tray in the oven to heat up the olive oil.

When the kumara are cooked, drain them, place the lid back on the pan and shake the kumara a little too rough up the edges. This is what will make them crispy. Tip them into the hot baking tray, give them a shake and spread them out evenly and bake in the oven for 45-50 minutes until golden brown and crispy. Turn once during cooking.

Directions for the fish;

Place bread into the bowl of a food processor and process until coarse breadcrumbs. Add lemon zest and herbs and pulse to combine. Transfer breadcrumbs to a plate. Place flour and egg into shallow bowls.

Slice fish into thin 10cm slices, dip into flour, then egg and finally herbed breadcrumbs and coat well. Fry in a large frying pan over medium high heat for 2-3 minutes on each side until crisp and golden. Drain on absorbent paper.

Serve fish fingers with the kumara chips, green salad and a lemon wedge. Enjoy!

Makes 24 cookies

Ingredients:

1 15oz can of chickpeas
1 + 1/4 cup pitted medjool dates
1/2 cup water
1/3 cup chocolate chips (of your choice, you could use carob chips for a vegan option)
3 Tbs almond butter
2 Tbsp rolled oats
1 Tbsp + 1 tsp pure vanilla extract
1/8 tsp salt
3/4 tsp baking powder
1/8 tsp baking soda

Method:

Preheat oven to 180 degrees.

Remove pits from the dates and place in a bowl or jar with 1/2 cup of water.

Cover the bowl or jar and let it sit in the refrigerator for at least 8 hours (or overnight).

Strain and rinse the chickpeas.

After dates have soaked, combine the chickpeas, dates (including their soaking liquid), almond butter, oats, vanilla, salt, baking powder, and baking soda in a food processor, excluding the chocolate chips.

Blend until smooth, scraping down the sides with a spatula as needed. Remove dough from the processor and gently mix in the chocolate chips.

Lightly coat a baking sheet with nonstick cooking spray, or line with parchment paper.

Scoop the dough into 1 inch balls and place on the cookie sheet.

Bake for 20-25 minutes until cookies are firm in the center.

Remove from oven and let cool.