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DISCLAIMER AND/OR LEGAL NOTICES: The information presented herein

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While every attempt has been made to verify the information provided in this report,
neither the author nor his affiliates/partners assume any responsibility for errors,
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© Copyright - Healthy Organic Ways

 BREAKFASTS 11-17

LUNCH 18-25

DINNERS 26-35

Contents SNACKS 36-41

JUICES & SMOOTHIES 42-48

TEAS & TONICS 49-54

DIPS & DRESSINGS 55-59

 3

About the Author

Robert Vitale is the founder and owner of Healthy

Organic Ways, a vibrant community of over 1
million members. He is also a health coach,
researcher, and author.

He is a certified natural health expert who has

been living and coaching natural health
practices since 2004. He is also the author of
over 20 books and research papers, including
the GlowFit Bundle, which comprises six
interconnected health books.

His passion? to help you unlock your energy, shed

unwanted weight, reduce body inflammation and
nourish your body so you can live your best, most
fulfilled life. He aims to make your journey to
health simple, enjoyable, and stress-free.

See www.howsecrets.com for more from Robert.

EXTRA BONUS: This Fruit is Excellent to Burn Body Fat And
Promote Youthful Glow.

Purple Peel Fruit

This ancient Mediterranean superfruit has been valued

for centuries for its metabolism-boosting and skin-
rejuvenating properties. Packed with anthocyanins and
bioactive compounds, it supports natural fat-burning
while promoting a radiant, youthful glow.

Learn About Purple Peel Fruit:

1. What is Purple Fruit? The Purple Peel Fruit is a rare
Mediterranean berry with a vibrant color and nutrient-
dense peel. It grows in mineral-rich soils and has been
used for generations for its revitalizing effects.

Unlike other berries, its peel holds the highest

concentration of anthocyanins—powerful antioxidants
that support metabolism, fat breakdown, and cell
regeneration.
 Ancient Health Secrets

2. Health benefits of Purple Fruit. This superfruit

is loaded with essential vitamins, polyphenols, and
plant compounds that support overall health.

‣ Boosts metabolism naturally, helping the body

convert stored fat into energy.
Reduces cravings and supports digestion, making
healthy eating effortless.
Promotes skin elasticity and hydration, reducing
fine lines and signs of aging.

3. How to add the Purple Fruit to your diet. Purple

Peel Fruit is typically consumed as a powder,
extract, or infused into teas and tonics.

‣ Add it to smoothies or detox drinks for a

metabolism boost.
Use in homemade face masks or serums for a
natural skin-nourishing treatment.

→ Click Here to Watch the Video About the Purple Peel Fruit

“[F]or centuries, nature has held the key to renewal and

vitality. The deepest hues in the plant kingdom often hide
the most powerful nutrients—waiting to be unlocked.”

-Lewis Thomas
 4
What Is Inflammation?

Could one simple, and easy to fix

problem be at the root of almost all
of your health challenges?
If you’re experiencing any niggling health But a huge number of us are living with
issues, things like fatigue, excess weight, inflammation every day. It’s just that we
skin conditions, reflux, IBS or more, it’s don’t realise. And until something big and
highly likely that inflammation, that you scary hap- pens, we might not do anything
don’t even know is happening, is the cause. about it. So I hope, with this recipe book,
Research has found direct links between that we can put an end to inflammation
chronic inflammation and a whole host of before it’s a problem. And note:
conditions and diseases, from skin con- Inflammation certainly rapidly increases the
ditions, allergies and fatigue all the way aging-process (and the more we age the
through to Alzheimer’s, diabetes and heart worse we are at dealing with inflammation.
disease. You might think that when it Kinda like a vicious cycle.) Hopefully that’s a
comes to inflammation you either have it little motivating too!
(and know about it) or you don’t.

But Not All Inflammation Is Bad...

Inflammation is a natural response in the It’s what’s happening to me right now.
body. We all know it as the thing that Yesterday I fell over a suitcase (I know) and
happens when we cut ourselves, or get an my knee is hot, red, bruised and swollen.
infection. It is the body stimulating a Acute inflammation, happy days! However,
combination of internal and external de- when this get’s out of control you have a
fence mechanisms and looks like: redness, problem. When the immune response gets
swelling, heat, joint pain, muscle pain. It’s locked in the ‘on’ position and you can’t
an important part of healing and is a switch it off, that’s when Chronic
delicate balance of give and take stimu- Inflammation starts to occur.
lated by the immune system. This,
perfectly normal and important re- sponse
is called Acute Inflammation.

It’s your body on high-alert 24/7.

And this is what we’re talking about today: Chronic Inflammation 5
How Chronic Inflammation Could Be
Ruining Your Health, Making You
Gain Unwanted Weight & How You
Might Not Even Know It...
Millions of us are walking around on ‘high cardiovascular disease and more… So let’s
alert’ every day and we don’t even realise. get into the seven most anti-in-
And symptoms can include fatigue, fibro- flammatory foods to focus on, the seven
myalgia, IBS, reflux, poor digestion, con- foods to avoid and my action plan to help
you make it real! And remember, if you
stipation, headaches/migraines, low
ever need motivation to make this
libido, skin conditions, premature ageing, happen: chronic inflammation will
weight gain, being too thin, low energy, dramatically speed the aging process
poor sleep, allergies, food intolerances, and the older you get the more
joint pain… Right through to degenerative inflammation you will have and the
conditions such as type 2 diabetes, faster it will happen!

The Seven Most Powerful

Anti-Inflammatory Foods
1. Avocados are possibly one of the very best 3. The non-carotenoid antioxidants: in-
anti-inflammatory foods. I really rec- ommend
having avo every day! There are FIVE nutrients cluding the flavonoids epicatechin and
in avocados that makes them such an anti- epigallocatechin 3-0-gallate, vitamins
inflammatory powerhouse: 1. Phytosterols:
C and E, and the minerals manganese,
selenium, and zinc.
including beta-sitosterol, stigmasterol, and
campesterol.
4. Omega-3 fatty acids: in the form of
alpha-linolenic acid (approximately 160
2. Carotenoid antioxidants: including milligrams per cup of sliced avocado).
lutein, neoxanthin, neochrome, chry-
santhemaxanthin, beta-cryptoxanthin, 5. And Polyhydroxylated fatty alcohols
zeaxanthin, violaxanthin, beta-carotene (PSA)s All five of these nutrients have
and alpha-carotene. been strongly linked to preventing
inflamma- tion, especially arthritis.
 6
2. Ginger

Ginger contains ultra-potent anti-inflam- Other research also found that a turmeric
matory compounds called gingerols (cool extract composed of curcuminoids (plant-
name), which are the substances that based nutrients that contain powerful
many researchers believe are responsible antioxidant properties) blocked inflamma-
for the reduction in inflammation people tory pathways, effectively preventing the
experience when they start taking ginger launch of a protein that triggers swelling
supplements regularly. and pain.

Gingerols have been heavily researched Clinical studies have also found that cur-
and proven to be linked to the relief of cumin also has very powerful antioxidant
pain from the inflammatory conditions, effects. Due to this, it is able to neutralize
osteoar- thritis or rheumatoid arthritis. In free radicals, and dramatically reduce joint
two clinical studies involving patients who inflammation and pain. Definitely worth
responded to conventional drugs and including in your daily diet, but don’t get it
those who didn’t, physicians found that on your clothes. I learned that lesson (on
75% of arthritis patients and 100% of dozens of occasions) the hard way!
patients with muscular discomfort experi-
enced relief of pain and/or swelling.
Ginger is delicious, easily used in cooking,
juices and smoothies and I recommend
you fall in love with it!

3. Turmeric 4. Garlic

Research shows that turmeric has pow- The most researched compound in garlic,
Delicious, smelly and darn good for you. allicin, has been linked to many anti-in-
erful anti-inflammatory, anti-tumor, flammatory benefits, and this food should
andGarlic has huge anti-inflammatory definitely be eaten multiple times daily.
proper- antioxidant properties. Turmeric
contains aties that have been linked to Two additional compounds in garlic
cardiovascu- pigment called cur- cumin, (vinyl- added 200 mg of curcumin a day to
and it is this thelar health, preventing theirdithin and thiacremonone) are found
obesity (related to pigment that gives to treatment plan experienced reduced
turmeric that is thesulphur-containing pain inhibit the activity of inflammatory
compounds found in active ingredient be- mes- and increased mobility, whereas
hind many of thegarlic) and in helping and thesenger molecules while also providing
preventing arthri- emerging health an control group, which received no
benefits. curcumin, anti-oxidative stress benefit.
 7
5. Beetroot 7. Omega 3

As with many other high-antioxidant foods, Omega 3 is crucially important to fight

beetroot has been shown to have fantastic inflammation. The primary omega-3 fatty
anti-inflammatory benefits. The acid in flax- seeds—alpha-linolenic acid, or
phytonutrients betanin, isobetanin, and ALA— is fantastic for the cardiovascular
vulgaxanthin that are found in beetroot
havesystem in and of itself. been the It also acts as a building block for other
subject of huge amounts of research with molecules that help prevent excessive in-
regards to heart health (a symptom of flammation and protects the blood vessels
chronic inflammation). Alongside the anti- from inflammatory damage. But the
inflammatory benefits that betanin has, it is antioxidant and anti-inflammatory benefits
also proven to have anti-fungal properties of flaxseed don’t stop with the
and aid in detoxifi- cation. cardiovascular system.
Studies have shown that omega 3 intake can
be linked to the prevention of the following
6. Asparagus inflammation-based conditions: high
cholesterol, high blood pressure, heart
disease, diabetes, rheumatoid arthri- tis,
osteoporosis, depression, inflammatory
Asparagus is a super-anti-inflammatory
because of it’s unique combination of anti- bowel disease, asthma and more.
inflammatory nutrients including as-
PLUS Honorable Mentions Must Also Go To:
paranin A, sarsasapogenin, protodioscin,
diosgenin, quercetin, rutin, kaempferol Cucumber, Cinnamon, Celery, Quinoa, Cloves
and isorhamnetin. and Cauliflower which are all excel- lent at
You don’t need to be able to pronounce fighting inflammation too!
those nor do you need to remember them
– just know that asparagus has possibly
more anti-inflammatory compunds in it
than any other food!
(Plus asparagus also contains antioxi- dant
nutrients including vitamin C, beta-
carotene, vitamin E, and the minerals zinc,
manganese, and selenium.)
 8
The Seven Most Inflammation-
Causing Foods to Avoid!
And on the flip-side, here are the foods Plus of course, sugar is the most acid-
to avoid. I’m not suggesting giving up forming foods you can consume and
everything at once. You need to be a bit messes with every area of your body.
more kind to yourself than that. To help Best avoided when possible!
you out I have a short guide to how to
transition below (plus the answer to that 2. Red Meat
quiz!).
High intake of red meat has been repeat-
1. Sugar edly linked to inflammation across many
studies. Quality of meat can be a factor, in
Refined sugar and other foods with high that mass-produced, low quality meat can
glycemic values hike up insulin levels con- tain dangerous chemicals which are
and put the immune system on high added to the meat supply through feed and
alert. Reports in the American Journal of medi- cines and these contribute to
Clinical Nutrition reported that inflamma- tion. Red meat also contains high
levels of omega-6 fatty acids that produce
processed sugars and other high-
inflam- mation. This arachodonic acid
glycemic starches increase produces inflammation that can attack
inflammation, which causes pain, over- anywhere in the body from your heart and
heating, redness and swelling. arteries to your joints.

According to CNN: High amounts of

sugar in the diet increase advanced
glycation end-products, or AGEs, a
protein bound to a glucose molecule,
resulting in damaged, cross-linked
proteins. As the body tries to break 3. Caffeine
these AGEs apart, immune cells secrete
inflam- matory messengers called According to Mark Hyman, MD the caf-
cytokines. Depending on where the feine in coffee increases catecholamines,
AGEs occur and your genetic your stress hormones. The stress re-
sponse elicits cortisol and increases insu-
predisposition, they could eventually
lin. Insulin increases inflammation and this
result in arthritis, cataracts, heart makes you feel lousy.
disease, poor memory or wrinkled skin.
 9
The acidity of coffee is associated with di- This makes refined grains as good as re-
gestive discomfort, indigestion, heart burn, fined sugars, which are practically empty
GERD and dysbiosis (imbalances in your gut calories, devoid of nutrients. And like refined
flora). sugars, refined grains have a higher glycemic
index than unprocessed grains and when
There are also numerous studies that show they are consistently con- sumed, can cause
coffee to increase inflammation. One par- inflammation through- out the body when
ticular studie looked at coffee consump- consumed. Just skip them.
tion on inflammation marker concentra-
tions were in 3,042 randomly selected men
and women. In all inflammatory markers,
the consump- tion of coffee, as little as one
cup a day, was associated with an increase
in inflam- matory markers. 6. Trans-Fats (and excessive omega
6 with no omega 3)

As we’ve discussed, you want to be in-

creasing your intake of omega 3s. These are
4. Dairy the anti-inflammatory fats that lubricate your
circulation, your joints and your brain. Sadly,
Common allergens like casein and gluten the vast majority of people get almost no
(proteins found in dairy and wheat) are omega 3 on a daily basis and a LOT of omega
quick to spark the inflammatory cascade. 6s. These are the polyunsaturated fats
And it has been estimated that as much as includ- ing corn oil, safflower, sunflower and
60% of the world’s population cannot soy- bean oil.
digest milk! In fact, researchers think that
being able to digest milk beyond infancy is How much is too much? The ratio of Ome- ga
abnormal, rather than the other way round. 3 fatty acids to Omega 6’s in the diets of
Milk is also a common allergen that can most Americans is 1:20. Our ances- tors
trigger inflammatory responses, such as were healthy in a diet with a 1:1 ratio.
stomach distress, constipation, diarrhea, Whoops. In the ratio they occur in the typical
skin rash- es, acne, hives and breathing West- ern diet, these oils create
difficulties in susceptible people. inflammation, pain and cellular damage.
Trans fats are even worse.
5. Refined Grains

A lot of the grains we eat nowadays are

refined They are devoid of fiber and vitamin
B compared to unpolished and unrefined
grains that still have the bran, germ and the
aleurone layer intact.
 10
These are the oils list as hydrogenated or
partially hydrogenated and appear no-
where in nature. Trans and partially
hydrogenated fats are a huge contributor
to inflammation and should be avoided
whenever possible.

7. Processed/Packaged/
Prepared Foods

Quite simply because they contain a lot of

the above, and have had all of the benefi-
cial foods processed right out of them. If
you are eating a lot of prepared/pack-
aged/processed foods do try to move
away from these. I know they’re conveni-
ent but they’re not worth the hassle
11
 12

BREAKFASTS
 13

Quinoa Porridge

Preparation Time: 8 minutes

Serves: 2

Instructions
Cook the quinoa according to the
packet instructions, but this is generally
to rinse the quinoa in a sieve and then
add 50% more water than quinoa i.e.
for 1 cup of quinoa you’d add 1.5 cups
of water. Then bring to the boil and sim-
mer for 15 minutes.

Ingredients As you’re reaching the end of the 15

• ½ cup of quinoa minutes, grate the apple in and cook for
a further 30 seconds, grate in the zest
• 1 apple
of the lemon and squeeze a little lemon
• ½ lemon in to taste. Now serve in bowls with a
• Cinnamon sprinkle of cinnamon and voila! Deli-
cious and warming.

Optional: raisins Note: if you want to add raisins (and I

only recommend this while transitioning)
then throw them in just before you grate
in the apple.
 14

Chia Cream Pots

Preparation Time: 12 mins

Serves: 4

Instructions
Firstly, sweeten the coconut milk by
blending with the date. This little touch
of sweetness and flavour from the date
makes a huge difference!

Next combine the coconut milk in a

large bowl with chia seeds, vanilla,
Ingredients flaxmeal (ground flax) and sesame
• 1 cup of (organic) coconut milk
• 1/4 cup of chia seeds seeds.
• 1 date
• 1 cup of coconut yoghurt Put into the fridge for 20-30 minutes
• 1 tablespoon of flax seeds, ground,
until the chia has expanded.
or 1 tablespoon of flax meal
• 1 tsp of sesame seeds
To serve, fill a small glass with a layer of
• 1/2 teaspoon of vanilla extract
coconut yoghurt, followed by the chia
mix, then a little extra layer of coconut
Toppings for 3 varieties: yoghurt.
• 1 handful of blueberries
• 1 handful of mixed nuts (almonds,
Top with your choice of toppings!
macadamia, pistachios, brazil nuts etc)
• 1 tsp of ground cinnamon
• 1 fig
 15
Coconut &
Vanilla Bircher Pots

Preparation Time: 5 minutes

Serves: 1 pot

Ingredients Instructions
• 1/2 cup gluten free oats Put all of the ingredients
1
• 1 tbsp coconut oil into a mason jar and stir well

• 1/2 tbsp chia seeds 2 leave in the fridge overnight

• 1 tbsp shredded coconut serve! Optinally with coconut

3
yoghurt for extra creaminess.
• 1 tsp ground vanilla beans
• 1 tsp flax meal
• 1/2 cup almond milk Note: it’s easy to make 6 or 7 of
these at a time as they will
• 1 chopped date last all week in the fridge.
 16
Buckwheat Granola
(GF)

Preparation Time: 45 minutes

Serves: 2

To serves: 4 tbsp coconut yoghurt

Ingredients Instructions
• 2 cups soaked buckwheat • 1/2 cup goji Preheat the oven on a very low
1
berries • 1/4 cup pistachios, chopped heat of 120 degrees (250 fahren-
heit)
roughly • 1/2 cup flaked coconut,
2 Combine all of the ingredients to-
unsweetened • 1/2 teaspoon cinnamon •
gether in a large baking pan, mak-
1/4 teaspoon salt • 2 tbsp coconut oil, ing sure they’re all mixed up well.
melted • 2 dates, chopped roughly • ½
3 Place in the oven for 45 minutes,
orange, juiced (keep the rind) or until desired crunchiness is
reached, but check each 20 min-
utes or so to ensure nothing is
bur ning.
 17
Buckwheat
Pancakes

Preparation Time: 15 minutes

Serves: 2

Instructions
1 Mash the banana until it’s smooth
and mix with the milk and vanilla.
Next, in a separate bowl, sift to-
2
gether the baking powder, salt and
buckwheat flour and then stir in
the chia seeds.
Now combine the two into the
3
bigger bowl and top off with the
lemon juice. If you add the lemon
juice to the almond milk any earlier
than this it will curdle.

4 Now you’re ready to cook! Note:

Ingredients the pancake batter may be a little
thicker then you are used to.
• 1 banana
• 2 cups unsweetened almond milk 5 Turn your pan onto a medium to
• 3 tbsp chia seeds high heat and once it’s warmed
up, add a little coconut oil to the
• 2 tsp. vanilla pan.
• 1 Tbsp. lemon juice Spoon in a large spoon of the pan-
6
• 1 ½ tsp. baking powder cake mix and once the bubbles
• ½ tsp. salt start to form, FLIP!
• 1 ½ cups buckwheat flour 7 Once it is firm but fluffy to the
touch, you’re good.
(preferably organic) You can cook 2-3 at a time and top
• Coconut oil for cooking with your favourite topping! I love to
add cool coconut yoghurt or thickened
coconut cream to these. Yum
 18

Chai Porridge

Preparation Time: 15 minutes

Serves: 2

Instructions

First prepare the quinoa to the packet

1
instructions. Once the quinoa is cooked
and drained, add it back to the
saucepan and stir in the chai spices
(cinnamon, ginger, nutmeg and cloves if
you’ve done them in a pestle and
mortar) and add the coconut cream or
milk and throw in the scraped out
vanilla pod (or add the drop or two of
vanilla essence).
Ingredients
• 1 cup of dry quinoa (pref organic) You can pick either the milk or cream
• 2 cups of water (pref alkaline) 2
depending on how creamy and thick you
• 1 stick of cinnamon (or 1/2 teaspoon) want it. When it’s ready, grate in the
• 1 1/2 teaspoons ground ginger or 1 inch apple if you’re using it – right at the end.
Warm through and then serve in a big
piece of fresh root ginger finely grated
bowl. To serve, add the lemon rind grat-
• 1/2 teaspoon ground nutmeg
ed onto the top and sprinkle with extra
(pref fresh grated)
ground cinnamon.
• 1/2 cup of coconut cream or milk
(depending on how creamy you want it)
Finally throw on the seeds and nuts (I
• 1/2 lemon skin grated (or lime) 3
recommend sesame seeds with this
• 1 vanilla bean pod or vanilla essence
especially). As an indulgent extra, you
• Sprinkle (half a handful) of assorted nuts
can also serve with a dollop of coconut
and seeds to your liking
yoghurt, which is alkaline and JUST
Optional: coconut yoghurt DELICIOUS!
Optional: cloves, ground
Optional: 1 grated apple (if transitioning)
 19

LUNCH
 20

Gut Healing Soup

Preparation Time: 25 minutes

Serves: 4

Instructions
Prepare the lentils, if dried and set aside.
This takes the longest!
Next, roughly chop the onion and garlic
and warm gently in a very large sauce-
pan with the coconut oil While these are
browning and flavouring
up, chop the peel and chop the sweet
potato and carrots roughly, and once
chopped, add to the pan and get it all
mixed together and coated in oil. Stir
for about 2 minutes to start to warm
the root veg and get the flavours of the
garlic and onion onto and into them
Now add the vegetable stock, and sim-
mer for 10 minutes, until the vegetables
are just warmed through but not over-
cooked – we want to maintain as much
Ingredients of the nutrients as possible. Add the

• 200g lentils (or one can, drained lentils in now for the last five
and washed) minutes to get these warmed through
too Next, transfer to a blender or food
• 1 avocado
• 1 large sweet potato processor (do in batches if your blender
• 1 large handful of spinach isn’t big enough to do all of this at once)
• 2 carrots and add in the avocado, capsicum
• 1 red bell pepper (capsisum) (roughly chopped and deseeded), spin-
• 2 tbsp chopped dill ach and dill. Keep just a few sprigs of
dill back if you want to garnish.
• 1 handful of cashews (roughly chopped)
• 4 cloves of garlic Blend until smooth and serve with those
• 1 brown onion sprigs of dill, sprinkle with the chopped
• 200ml yeast-free, MSG-free cashews and drizzle with a little olive oil
vegetable stock at the end.
• 1 tbsp coconut oil
 21
Tunisian Chickpea
Soup

Preparation Time: 45 minutes

Serves: 4

Instructions
1 Gently heat half of the olive oil in a
big pot. Add the garlic and steam
for about two minutes.

Add the chickpeas, water, cumin

and ground coriander. Bring all
ingre- dients to the boil. Reduce
the heat and simmer for about 2
1/2 hours. In the meantime heat
Ingredients 2 the remain- ing oil in a frying pan,
add the car- rots, onions and
• 350g dried chickpeas, soaked in cold celery. Gently fry whilst stirring.
water overnight and drained
• 10 garlic cloves, cut into very fine pieces Add the vegetables to the soup
3
and stir in well. Take about half of
• 2 1/2 litres of water
the soup and puree in a mixer or
• 8 tbsp extra virgin olive oil with a hand held mixer. Add the
• 2 carrots, cut into fine strips puree to the soup and stir well.
• 5 celery stalks, cut into thin rings
• 2 onions, very finely chopped 4 Spice the soup with salt and pep-
• 1 tsp ground cumin per and the lemon juice. Fill the
• 1 tsp ground coriander soup into pre-warmed bowls and
garnish the soup with the fresh
• 4 tbsp finely chopped coriander
coriander.
• Juice of one lemon
• Himalayan crystal salt or celtic sea salt
• Freshly ground black pepper
 22
Anti-Inflammation
Soup

Preparation Time: 60 minutes

Serves: 4

Instructions
Start by chopping the red onion, garlic, ginger
(peeled) and turmeric (peeled) roughly.
Gently heat a little coconut oil in a pan and very
gently get the onion started, and once it’s cook-
ing a little, add the turmeric, ginger, mustard
seeds and garlic – being careful not to burn the
garlic.
Now add the root veggies (carrot, pumpkin,
sweet potato), the red pepper and the tomatoes
and stir it all around to coat the veggies in the
oil and flavours (you should be able to smell
that delicious turmeric now).
Add the stock and then add the lentils. If you’re
using dried lentils, you will need to add an extra
50ml of stock to allow for an additional 10 mins
cooking time, but if you’re using tinned lentils
(please buy organic), add them now and move
onto the next step.
Turn the heat down to simmer and let all of the
veggies soften and the lentils cook.
Once everything has softened, add the coco-
Ingredients nut cream and chopped cilantro (coriander) and
then transfer to a blender and blend until
• 200g Pumpkin, roughly chopped smooth.
• 4 Carrots, roughly chopped This will stay nice and warm for about an hour
• 1 Sweet Red Potato, roughly chopped in the blender jug, but if you want, you can
• 4 Tomatoes, roughly chopped return to the pan to keep warm.
• 3 Cloves Garlic To make the optional topping (which I’ve found
• 1 tsp Mustard Seeds really nice and a delicious extra texture to the
• 1 Red Onion soup), simply roughly smash up the cashews on
• 300ml Vegetable Stock a chopping board under a knife, and cook with
the pumpkin seeds in a little coconut oil with the
• 200ml Coconut Cream
minced garlic until it’s warmed through and a
• 1 Handful of Fresh Coriander (Cilantro), little browned.

roughly chopped Serve the soup in bowls with a sprig of cilantro,

• 1 Inch Fresh Turmeric Root a drizzle of coconut cream and the cashew top-
ping (with optional chilli) and LOVE it.
• 1 Inch Fresh Ginger Root
• 1/2 Red Pepper (Capsicum/Bell Pepper)
• 1 Cup of Lentils
• Coconut Oil
 23
Cool Quinoa Summer
Salad

Preparation Time: 15 minutes

Serves: 2

Instructions
Firstly, get the quinoa cooked and out of the
way. The rough guide is to mix one part
quinoa to five parts water, so do this (unless
you pack says otherwise), bring to a boil and
then simmer super-gently until the water
has absorbed.

Next, you have two options with the

beetroot and carrot. If you have a Spiral
Slicer use this to make carrot and beetroot
spirals, but if not then you will want to grate
them with a standard cheese grater into a
bowl. Once grated, press with some kitchen
roll/towel to get rid of some of the excess
moisture.

While you’re spiralising or grating have the

Ingredients baby peas steaming gently for a few
minutes to cook through and then put aside.
• A little box/punnet of cherry tomatoes
Slice or dice your avocado as you like and
(or about 15) then mix all of this into a large bowl with the
• 1 serve as per your pack instructions of herbs (which you can roughly chop or rip)
quinoa (about 1/2 a cup dry I estimate) and set it all aside while you sort out yer’
tomatoes!
• 1 carrot
• 1 avocado Now, you’re going to be grilling the
tomatoes (surprise!) so chop them in half
• 1 beetroot and drizzle with olive oil and place under
• A handful of baby peas the grill for about 5 minutes until they start
to just blacken and are warmed.
• 1 inch of turmeric root
• A handful of basil With the tomatoes done you can mix it all up
into a big bowl, grate in the turmeric root
• A good pinch of sage leaves and dress with the olive oil and lemon juice.
• A pinch of healthy salt (Celtic, Himalayan etc)
There you have it – colorful, nutrition-ful
• A pinch of black pepper and flavourful! Optional extra: you can add
• A dressing of olive oil with lemon juice – mix some fresh chilli, thinly sliced to spice it up
if you want! I do!
to suit your taste
 24
Kale Slaw & Creamy
Dressing

Preparation Time: 15 minutes

Serves: 2

For the dressing:

1 cup of raw cashews, soaked
over night
1 cup of vegetable stock
1 clove of garlic

1 Start by shredding the kale and

red cabbage and place this into a
large salad bowl
2 Next add the thinly sliced onion,
Ingredients bell pepper, coriander, seeds and
the ginger
• 1 bunch Tuscan, Cavalo Nero or Curly kale,
3 Toss these ingredients
thick stems removed and leaves thinly
sliced 4 Next, make the cashew dressing
by blending these ingredients to-
• 4 cups shredded red cabbage (about 1 gether on high until smooth. You
small head), quartered and cored)
can either add the stock warm to
• 1 small red onion, thinly sliced make a warm dressing, or allow it
to cool first. Note: if you have a
• 1 large red bell pepper (capsicum), cored, powerful blender you will not need
seeded and thinly sliced to soak the cashews overnight.
• 1/3 cup sunflower seeds 5 Add more stock or more cashews
• ½ bunch of coriander, roughly chopped to get your desired consistency.
6 Stir the dressing through the slaw
• ¼ cup sesame seeds
and serve!
• 1 inch piece of root ginger, sliced thinly
 25
Sweet Potato Treats
with Winter Green
Pesto
Preparation Time: 35 minutes

Serves: 2

Instructions
1 Start by preheating the oven to
200 degrees Celsius
(400 Fahrenheit).

2 Next, chop the sweet potato into

1/4in thick rounds. Try to keep
this even so they cook evenly and
at the same speed.
3 Now place in a bowl and drizzle
with the olive oil and a good dose
of the Himalayan salt and throw
in the rosemary. Get everything
coated in the oil and then transfer
to a baking tray.
4 Bake for 30-35 minutes, flipping
half way through.
5 Next, get the pesto ready, by
Ingredients blending the garlic, basil, kale,
• 1 large sweet potato or 2 medium
lemon juice, pine nuts and a little
• 1 tablespoon melted coconut oil
water (you can add more for the
• 1 bunch of Asparagus (tough ends right consistency).
6 While the potato is cooking away,
• snapped off) or broccolini
lightly steam the asparagus or bro-
1/2 red onion
• ½ cucumber collini for 5 minutes (it still needs
For the Pesto to have some bite) and once
steamed and cooled, chop into
• 100ml olive oil 1/2cm pieces.
7 Finely dice the red onion and
• cloves garlic
5
• 1 sprig of rosemary cucumber
• 1 bunch fresh basil leaves – about 1½ cups 8 Once the potatoes are ready, dis-
• 1 big handful of kale (any variety), card the rosemary, allow them to
roughly chopped cool and then top with the pesto
• 2 teaspoons lemon juice and then the asparagus/brocco-
• 1/2 cup pine nuts lini, onion and cucumber and then
• Filtered water drizzle with olive oil and serve!
• Himalayan Salt
 26
Avocado & Black
Bean Salad

Preparation Time: 15 minutes

Serves: 2

Instructions
1 Prepare the ½ cup of dried black
beans overnight, or use tinned if
Ingredients short of time
• 1 & 1/4 cup cooked black beans
Mix together the beans, coriander,
(1/2 cup if making from dry) 2
onion, celery and then top with the
• 1 bunch of coriander (cilantro) diced avocado (if you mix in early it
will smash together, you may like
• 1 avocado, peeled and cubed this but if you want the avo in
• 1 red onion, finely diced chunks, mix at the end)
• 1 stick of celery, finely diced 3 Prepare the dressing by whisking
• ½ lime, juiced together the lime juice, olive oil,
cumin and a little salt. If you want
• 1 tsp olive oil the dressing a little sweet, you can
• 1tsp ground cumin add a pinch of coconut sugar to
this.
• Himalayan salt & black pepper
4 Pour the dressing onto the salad
and enjoy right away.
Optional
Pinch of coconut sugar
 27

DINNERS
 28

Raw Pad Thai

Preparation Time: 15 minutes

Serves: 2

Instructions
1 First, prepare the carrot and cour-
gette ‘noodles’ by using either a
spiralizer or mandolin.

2 Put these into a large bowl with

the spring onions, shredded cab-
bage, beansprouts (thoroughly
washed), cauliflower and corian-
der.
Ingredients
• 3 medium courgettes (zucchini) 3 Now prepare the sauce by blend-
•3 large carrots ing the tahini, almond butter,
• spring onions, chopped (also
2 tamari, coconut sugar, lime/lemon
• known as green onions, scallions) juice, garlic and grated ginger.
1 cup shredded red cabbage Add a little water if needed – this is
• ½ packet of beansprouts
a very thick sauce.
• 1 cup cauliflower florets
• 1 bunch of fresh coriander/cilantro,
chopped roughly 4 Finally, mix the sauce into the bowl
and get everything evenly coated.
Sauce
• ¼ cup tahini Serve with a sprig of coriander and
• ¼ cup almond butter 5
an extra little squeeze of lemon or
• ¼ cup tamari lime!
• 1 tsp coconut sugar
• 2 tbsp lime or lemon juice
• 1 clove garlic, minced
• 1 inch of ginger root, grated
 29

Chickpea Cashew
Curry

Preparation Time: 20 minutes

Serves: 2

Instructions
1 Prepare the carrots by creating thin
slices with a vegetable peeler,
and then slicing these in half, so
you have 1 cm wide, very thinly
sliced carrot

2 Finely slice the onion, chop the

Ingredients central stem from the kale and
slice, finely slice the cabbage and
• 1 brown or red onion
chop up the chilli (remove seeds if
3
• 2 carrots you don’t like it too hot).
• 1½ cups cooked chickpeas
(or one can, rinsed and drained) Now heat a pan over a medium
• 1 bunch kale heat and the coconut oil, and gen-
tly fry the carrot, chickpeas, and
• ¼ red cabbage 4
the veggies.
• 1 red chilli
• ½ teaspoon salt Cover and allow to simmer for 4-5
5
• Freshly ground black pepper, to taste minutes
• ½ bunch basil
Once cooked, remove from the
• ½ bunch coriander (cilantro) 6
heat and toss through the herbs.
• 1 tbsp coconut oil
Finally, stir in the warm cashew
For the sauce see page x for Creamy dressing (prepare as per instruc-
Cashew Dressing tions on page x and use warm
stock).
 30

Tuscan Bean
Soup

Preparation Time: 35 minutes

Serves: 6

Instructions
Firstly, you need to steam fry the on-
ions, celery, and garlic until tender.

Do this in a few spoons of water in a

large pan. Once it is all nice and tender
you can add the chopped tomatoes
(juice n’ all) and warm this over a
medium to low heat, breaking up the
Ingredients tomatoes so that it is all chunked down
in nice small chunks.
• 2 Tbs (30mL) olive oil
Cook this all together for about fifteen to
• 1 medium onion, chopped twenty minutes. Now you can add the
• 2 stalks celery, chopped lovely creamy- textured cannelini beans,
• 4 cloves garlic, chopped the water, salt, pepper and cook over a
medium- low heat for another twenty
• 3 cups (680g) chopped tomatoes minutes. Once the beans are soft you’re
• 6 cups (900g) tinned cannelini beans good.
• 5 cups (1.25L) water
Now you can add the spelt pasta and
• 1/2 tsp (3g) Himalayan Salt cook for another ten minutes until it is al
• Freshly ground pepper, to taste dente. Once the soup has cooled a little
• 1 cup (75g) spelt pasta shells, or other bit, stir in the olive oil and add the basil
small pasta shape leaves.
• 1/4 cup (9g) fresh basil leaves, coarsely
chopped
 31

Tofu & Spinach

Burgers

Preparation Time: 25 minutes

Serves: 2-4

Ingredients Instructions
• 16 ounces frozen spinach (organic), thawed 1 Crumble tofu, and mix all ingredi-
ents together in bowl. Allow to sit
• 15 ounces firm tofu
a few minutes so oats can absorb
• 3/4 cup gluten free rolled oats some of the liquid from the spin-
• 1 medium onion, chopped ach.
• 3-4 big cloves garlic, minced Add a little water if your mixture
2
• 1/4 cup LSA mix isn’t wet enough to hold together.
• 1 tablespoon paprika Add the Bragg if desired. Make
patties with your hands and fry
• salt and pepper to taste with a little coconut oil.
• 1 teaspoon cumin
Cook for 6-10 minutes on each
• 1/4 cup coconut oil 3
side, turning carefully. Serve with
a nice big salad!
Optional: dash of Bragg Liquid Amino
 32

Lentil Curry

Preparation Time: 30 minutes

Serves: 4

Instructions
Gently heat the olive oil in a large pot.
Add the onions and steam fry them
whilst stirring for about 4 to 5 minutes.

Add the garlic, carrot and leek and

steam fry for a further 2 minutes.
Ingredients Stir in the kurkuma, chilli paste, curry
• 1 big carrot, finely grated powder, cumin and ingwer. Add the
water and stir all the ingredients well.
• 1 red onion, finely cut
• 1 leek, cut into fine rings
Clean the lentils under running water
• 2 garlic cloves, finely cut and drain them well. Add them to the
• 1/2 tsp fresh ginger, grated pot and let them boil up shortly.
• 1/2 tsp ground cumin
• 1/2 tsp chilli paste or fresh chilli Reduce the heat, put the lid on and let
• 1/2 tsp kurkuma the stew cook on a low temperature for
• 1 tsp curry powder about 35 minutes, until the vegetables
• 2 tbsp extra virgin olive oil have started to soften.
• 250g lentils, red or yellow
• 1.2 litres of water Stir regularly. Let the stew cool down
• Freshly ground black pepper slightly and puree everything with an
• Himalayan Crystal Salt or Celtic immersion blender. Gently heat the
Rock Sea Salt stew again and season to taste with
pepper and salt.
 33

Alkaline Thai
Green Curry

Preparation Time: 40 minutes

Serves: 2

Instructions
1 Juice the lime, slice and bash the
lemongrass, slice the ginger and
roughly chop the coriander.

2 Mix together and allow to infuse.

Ingredients 3 Next thinly slice the spring onion

and carrot, cut the broccoli and
• 2 spring onions cauliflower and steam fry along
• Broccoli with the Asian greens and tofu if
• 1/4 cauliflower desired.
• 1 carrot sliced
• 125ml coconut milk
• Handful of coriander 4 Once steamed (five mins) add the
infused chilli, lime and lemon-
• Large finger of ginger grass, coconut milk and paste.
• 1 stick of lemongrass
• 1-2 chillies
• 2 limes 5 Gently simmer for five minutes
and serve either alone or with
• Asian greens (bok choi etc) soba noodles or brown ice.
• 1 teaspoon of green curry paste
• Cubes of firm tofu (optional)
• Soba noodles or brown rice.
Optional: grate the lime
before juicing and use as
a garnish when serving.
 34

White Bean Chilli

Blanca

Preparation Time: 30 minutes

Serves: 2

Instructions
1 Warm the coconut oil in a pan and
gently heat the onion and garlic for
5-6 minutes

2 Add the beans, corn, chilli, to-

matoes, bell pepper, cumin and
Ingredients cayenne pepper and gently sim-
mer for 15 minutes
• ½ cup of quinoa, uncooked
• 2 tablespoons coconut oil 3 While this is simmering, prepare
• 1 medium onion, diced the quinoa by putting in a sauce-
• 2 garlic cloves pan with 1 cup of water, bring to
• 1 can of white beans the boil and then turn to simmer
for 10 mins or until all of the water
(or prepare from dry) is gone and the quinoa has ‘un-
• 1 cup corn kernels, freshly shucked coiled’
• 2 large green chillis, seeds removed
• 2 large tomatoes, diced 4 Once the chilli is ready, turn off the
• 1 red bell pepper (capsicum), diced heat and stir through the coriander
• 2 teaspoons ground cumin (cilantro)
• 1/8 teaspoon cayenne pepper
• 3 cups water Finally, place a bed of quinoa on
5
• ½ bunch of fresh coriander/cilantro each plate and top with the chilli
blanca!
 35

Quinoa & Kale

Bowl
Preparation Time: 20 minutes

Serves: 2

Instructions
1 Start by getting the goji ber- ries
soaking in warm water, and get
the quinoa prepared (rough
instructions – 1 part quinoa, 2
parts cold water, bring to the boil
and then simmer until all water is
gone).

2 Cut the main stem out of the kale

and then roughly chop and put
aside

3 Now heat a large pan and add the

coconut oil, and lightly cook the
red onion for 2-3 minutes.

Ingredients Now add the garlic, ginger, lemon

4
juice and the tamari and stir for a
• 1 cup of quinoa, cooked further minute
• 1 large bunch of kale (any variety)
• 2 tablespoons coconut oil Next, rinse and squeeze all of the
5
• ½ teaspoon ground black pepper water from the goji berries and
• 1 red onion, finely chopped add these and once a sauce is
• 2 cloves of garlic, finely chopped forming in the pan, add the kale.
• 1 inch root ginger, grated
• 1 lemon, juiced After 3 minutes, throw in the qui-
6
noa and pine nuts and turn off the
• 30ml wheat free tamari or
heat and stir everything through.
Bragg Liquid Aminos
• ¼ cup goji berries Serve with a drizzle of olive oil and
7
• 2/3 cup raw pine nuts enjoy!
 36
Beetroot Ravioli
with Cashew Cream
Cheese

Preparation Time: 25 minutes

Serves: 2

Instructions
1 Start by preparing the cashew
cream cheese, by blending the
Ingredients cashews, water, lemon juice onion,
parsley and chives in a blender at
• 2 large beetroots high speed until smooth.
• ½ lemon
2 Now, to prepare the ravioli, peel
• 1cup raw cashews, soaked overnight
the beetroot and then very finely
• ½ cup water slice into rounds, if you have a
• 2 tablespoons lemon juice mandolin, that makes this very
easy.
• 1 ½ tablespoons chives, finely chopped
3 Season the beetroot with salt and
• A handful finely chopped parsley pepper to taste, and then lay one
• ¼ red onion round on the plate, top with the
cashew cheese, and lay a 2nd
• Himalayan salt
round on top to make a ravioli.
• Black pepper
• Olive oil 4 Serve with any of the salads in this
recipe book as a side.
 37

SNACKS
 38

Alkaline Chocolate
Mouse

Preparation Time: 5 minutes

Serves: Lots!

Ingredients Instructions:
• 4 pitted dates 1 Combine all ingredients in
• 2 ripe avocados a blender and blend at high
speed until smooth.
• 1 teaspoon of vanilla extract
• ½ raw, organic cacao Transfer to a bowl (or serving
2
• Pinch of Himalayan salt bowls) and put into the fridge
to set and go cold.
Optional
50ml coconut cream
 39

Coconut Energy
Balls

Preparation Time: 10 minutes

Serves: 16 balls

Instructions
1 In a bowl, mix together the coco-
nut oil, maple syrup and cacao
powder.

Ingredients Stir and press the oil until

2
• 1/4 cup cold pressed coconut oil, thoroughly blended.
room temperature
Toss the remaining ingredients in
3
• 1/4 cup organic maple syrup and stir together.
• 1/3 cup organic cacao or pure
4 Layout a sheet of wax paper on a
cocoa powder plate.

• Pinch of sea salt 5 Then, with your hands, form mix-

ture into 3/4-inch round balls.
• 1 cup raw pecans or walnuts,

soaked and dehydrated 6 Freeze each plateful of balls for 15

minutes
• 2/3 cup organic shredded To preserve them nicely keep them
unsweetened coconut refrigerated.
 40

Alkaline Home-Baked
Pumpkin Bread
Preparation Time: 30 minutes

Serves: 2

Instructions
1 First and foremost, the oven must
be preheated to 200C (or gas
mark 6). Once this has preheated,
put the entire pumpkin onto
a baking tray and bake for at least
40-50 minutes or until the
pumpkin has become quite soft.
Cool the pumpkin (still on the tray)
2 for at least half and hour.
Remove the skin from the pump-
kin, cut out the stalk and remove
3 the seeds. Mash the pumpkin well,
and then stir in the remaining
ingredients.
Next, put the pumpkin onto a
floured surface and knead until the
mixture becomes sponge-like. If it
Ingredients 4 feels too sticky, add a little
• 1 small pumpkin more water.
Shape the mixture into a circular
• 300g gluten-free flour loaf shape and place on a
lightly oiled baking tray. Make a
• 2 tsp baking powder pattern in the top of the loaf
5 such as a cross.
• 1 tsp of Italian seasoning
Bake for 30-40 minutes or until
• 2 tbsp of oil (udo’s choice, hemp done (you can tell by tapping the
base of the loaf - if it sounds hol-
oil, flax oil etc) low, it is ready).
• 50-75ml of water
 41

Crispy Cauliflower
‘Buffalo Wings’
Preparation Time: 45 minutes

Serves: 4

Instructions
Firstly, get the oven heated to 230 de-
grees (450f).
Now in a bowl, mix together the flour,
water, garlic powder and salt and whisk
this until it is like a smooth batter.
Toss through the cauliflower and then
bake for around 15-20 minutes, giving a
shuffle around half way through.
If you’re making your own barbeque
sauce as per the ingredients above, this
is what you’ll do while the cauliflower is
cooking:
Warm the coconut oil in a pan over low
heat and then add the onion, garlic, co-
riander, cumin, allspice and cayenne.
Ingredients Cook these together for about four to
• 1 head of cauliflower, chopped five minutes and then add the lemon
or snapped down into bite-sized pieces juice.

After another minute or so add the

• 1 cup of chickpea (garbanzo) flour
tomato sauce, mustard and Worcester-
• 1 cup of water shire sauce and 250ml of water.
Turn up the heat to a medium level and
• 1 tsp of garlic powder
season with fresh Himalayan salt and
• 1/2 teaspoon of Himalayan salt black pepper and once it’s almost boil-
(finely ground) ing, reduce the heat again and simmer
for 10-15 minutes.
Once it has thickened, allow it to cool a
little and then blend smooth.
 42

Kale Chips

Preparation Time: 10 minutes

Serves: 2

Instructions
1 Preheat the oven to 200°C / 400°F

2 Roughly rip the kale into chips

Ingredients (about 2-4cm squares)
Using your hands, rub and toss
• 1 bunch of kale (cavolo nero works 3
the chips in the oil and the salt
better than curly kale) and feel free to get rough with
them
• 1 tablespoon of oil (olive or flax
works best) Spread the chips out on a baking
4 tray and pop them in the oven for
• 1 pinch of Himalayan salt up to 10 minutes or until they’re
suitably crisp-like

Optional If you’re using the hot stuff (chilli and

paprika) you can include these in step
• Dried Chilli Flakes
two or simply sprinkle on before you
serve.
• 1 tsp of Paprika
 43

JUICES & SMOOTHIES

 44

Cacao Energy
Smoothie

Preparation Time: 5 minutes

Serves: 2

Instructions
1 If you are reading this a few hours
(at least) before you’re going to
make this energy-booster, start
by soaking your almonds and
cashews for at least an hour or so,
preferably overnight. If you want
to make it now, try to soak them
Ingredients for at least 20 minutes!

• 1/2 a ripe avocado

2 Start by blending the avocado,
• 2 handfuls of spinach
• 200ml almond milk spinach and liquids to make a
smooth ‘paste’.
• 200ml coconut milk
• 3 tbsp coconut yoghurt Now add the soaked nuts, the
3
(or other non dairy yoghurt) yoghurt and the seeds.
• 3 tsp coconut oil
• 3 tbsp raw cacao 4 After about 10 seconds add the
• 1 tbsp maca powder (optional) cacao and maca (if using, it has a
strong taste so experiment with it).
• 50g soaked almonds
• 25g soaked cashews Finally, just before it’s finished,
5
• 1 tbsp sunflower seeds add the oil.
• 1 tbsp chia seeds
 45

Green Energy
Smoothie

Preparation Time: 5 minutes

Serves: 2

Instructions
1 If you are reading this a few hours
(at least) before you’re going to
Ingredients make this energy-booster, start by
soaking your almonds and cashews
• 1/2 a ripe avocado • 2 for at least an hour or so, preferably
handfuls of spinach • 1 overnight.

handful of kale • ½ 2 If you want to make it now, try to

soak them for at least 20 minutes
cucumber • 200ml
almond milk • 3 tbsp 3 Start the blending with the
coconut oil • 50g soaked avocado, liquids and cucumber Next
add the oil and the leaves
almonds • 25g soaked 4
Finally add the soaked nuts, the
cashews • 1 tbsp
seeds and blend at a high speed
sunflower seeds • 1 tbsp until smooth
chia seeds
 46

Immune Booster
Juice

Preparation Time: 5 minutes

Serves: 2

Ingredients Instructions
• 2 tomatoes Juice all of the ingredients, includ- ing
the garlic, through your juicer. It is
• 1 celery stalk recommended to wash your juicer im-
mediately to remove all traces of garlic.
• 2 cloves garlic Otherwise every juice you make for the
next week will have a garlic hint.
• 1/2 inch piece of turmeric root

• 1 small beetroot

• 1/2 cucumber

• Juice of 1 lemon
 47

Reflux Relief
Smoothie

Preparation Time: Varies

Serves: 2

Instructions
1 First start by infusing the milks with the
chai flavours.

2 On the stove, with a very, very gentle

heat, combine the coconut milk, almond
milk, ginger root, cinna- mon,
cardamom, nutmeg and the tea- bag (or
Ingredients leaves).

• 1 Tbsp coconut oil 3 Bring to a gentle simmer and turn to the

• 1/2 Inch ginger root (or 1tsp ground) lowest heat for 5 minutes. [Note: if you
• 1 tsp cinnamon (ground) are not short on time, stew the spices
• 1 tsp cardamom for 30 minutes]
• 1 tsp nutmeg
• 1 bag or 10g loose leaf rooibos tea 4 Once the flavours have infused, and it
• 1 small handful almonds smells amazing, strain into a blender to
• 1 small handful walnuts remove the tea leaves/bag.
• 1 tbsp chia seeds
• 250ml coconut cream 5 Add the ginger to the blender too. Add
• 250ml almond milk (unsweetened) the avocado, chia seeds, coconut oil,
• ½ avocado almonds, walnuts and greens (if us- ing)
and blend until absolutely smooth. This
Optional can be served warm or chilled and to
• 1 handful of kale/bok choi/watergress serve, sprinkle with cinnamon and / or
• 1 vanilla pod nutmeg.
 48

Anti-Inflammation
Juice

Preparation Time: 5 minutes

Serves: 2

Ingredients Instructions
• 4 celery stalks Wash and juice everything through your
juicer and enjoy!
• 1 cucumber
• 1 cup spinach
• 1 lemon, peeled
• 1 inch of root ginger
• ½ inch of root turmeric
 49

Turmeric Refresher
Juice

Preparation Time: 5 minutes

Serves: 2

Ingredients Instructions
• 2 inch of root turmeric 1 Wash all vegetables and leaves,
and peel the ginger and turmeric
• ½ inch of root ginger
and juice everything together.
• 1 romaine lettuce
2 Squeeze the lemon juice in after-
• 1 stick celery
3 wards and stir through Serve!
• 2 carrots

• 1 cucumber

• ½ lemon
 50

TEAS AND TONICS

 51

Ginger & Turmeric

Refresher Tea

Preparation Time: 10 minutes

Serves: 2

Ingredients Instructions
• 600ml of filtered, 1 Peel the ginger and turmeric and
preferably alkaline water chop into small pieces (the smaller
the better, but if you’re in a hurry
you can be quite rough)
• 1 inch of fresh root ginger
Put into a pot, on the stove with
• 1 inch of fresh turmeric root 2 the water and bring to a boil

Once boiling, bring to a simmer for

3
10 minutes (roughly) and then
serve!
 52
Creamy Coconut
Turmeric & Ginger
Warmer

Preparation Time: 15 minutes

Serves: 2

Instructions
1 Peel the ginger and turmeric and
grate into a mortar

2 Add the coconut oil and using the

Ingredients pestle, turn it into a beautiful
orange-yellow paste
• 1 inch of fresh turmeric root
• 1.5 inches of fresh ginger root Pour the coconut cream, water into
3
a pan and spoon in the paste, and
• 2 tsp of coconut oil add the cloves
• 250ml of full-fat coconut milk
4 Bring to a simmer and simmer it all
(don’t worry coconut milk fat doesn’t together for 4-5 minutes. Serve
make you fat) warm, straining if you wish
• 250ml of coconut water
(or filtered water)
• 1 tsp of cloves
• Optional: 1 vanilla pod
 53

Lemon Water 2.0

Preparation Time: 3 minutes

Serves: 2

Instructions
1 Prepare the water by filtering it,
and preferably making it alkaline,
but filtration is the real ‘must have’
– you’ve got to filter your drinking
water.

2 Boil 400ml (13.5 oz) of the water in

a kettle Peel and thinly slice the
ginger and turmeric into rounds i.e.
slice it widthways thinly — see
picture below (if organic you can
just wash it, you don’t have to peel)
(Optional Spicy!)

3 Slice the chilli – if you don’t like

spicy foods you can either omit this
from the recipe or remove the
seeds. It won’t make the drink
instantly spicy, it adds a warmth
and freshness that is deli- cious,
and has it’s benefits. If you like it
spicy you can allow the chilli to
Ingredients ‘brew’ for longer in the glass before
drinking!
• 1 litre (33 oz) of filtered,
4 Squeeze the juice of the lemons
preferably alkaline water into your glasses – 1/3 of a lemon
• 1 inch of fresh root ginger per person is a good rough guide.
• 1 inch of fresh root turmeric
• 2/3 of a lemon (1/3 per person) 5 Next add the cool water – 300ml
• 1 red birdeye (hot-dang) chilli (10-ish oz) per glass and then top
up to 500ml (17 oz) with the boiled
water. The boiled water will not
only make this a warm (read: NOT
hot) drink, but will also bring out
the flavours of the ginger, turmeric
and chilli

6 Stir and serve!

 54
Garlic & Ginger
Tonic

Preparation Time: 15 minutes

Serves: 2

Ingredients Instructions
• 4 cloves of garlic, minced 1 Prepare all ingredients, and place
them on a large mug/measuring
• 4 chunks of root ginger, grated jug/teapot
• 1 lemon, juiced
2 Cover with just boiled water and
• a small dash of cayenne pepper infuse for 15-20 minutes Strain
and drink!
• 500ml of alkaline, ionized water
(or normal water if you don’t have
an ionizer)
 55
Liver Cleanse
Juice

Preparation Time: 5 minutes

Serves: 2

Ingredients Instructions
• 2 large grapefruits Squeeze the juice of the grapefruit
1
• 4 lemons and lemon into a blender.

• 300ml of alkaline water (or filtered) Next, grate the garlic and the
2
ginger, and then using a garlic
• 2 tablespoons of Udo’s Choice
press, squeeze this into the juice.
(or cold pressed flax oil
• 1 teaspoon of acidophilus 3 Now add the water, Udo’s and
• 1-2 cloves of fresh garlic acidophilus powder and blend for
30 seconds.
• 2 inches of fresh root ginger
4 Add more ginger/garlic to taste.
• Optional: a dash of cayenne pepper!
 56

DIPS & DRESSINGS

 57
Black Bean
Hummous

Preparation Time: 5 minutes

Serves: 2

Ingredients Instructions
• 1 can black beans (200g),
rinsed and drained OR
In a food processor, process black
• 200g fresh/dried black beans prepared
beans, lemon juice, basil, sesame seeds
• 2 teaspoons fresh lemon juice and garlic until thick.
(or more to taste)
If it’s TOO thick, you can add a little
• 1 small handful of basil leaves water or tahini (if you have it).
• 1 clove of garlic, crushed
• 1 large pinch of sesame seeds Use as a dip, a spread in wraps, as a
side to the Alkaline Fajitas in my Alka-
line Diet Recipe Book
Optional: red chilli to taste – I personally
LOVE it HOT HOT HOT!
 58
Coriander, Mint
& Chilli Dressing

Preparation Time: 5 minutes

Serves: 2

Ingredients Instructions
• 1/2 small red onion

• 1 red chilli Finely dice the onion and dice and

deseed the chili (or not if you like it hot!)
• 1/2 cup of coconut yoghurt or soya yoghurt
Mix the onion, chili with the yoghurt,
• 1/2 handful chopped fresh mint mint and coriander. Put in the fridge for
1 hour to chill and infuse.
• 1 handful chopped fresh coriander/cilantro
 59
Creamy Vegan
Cashew Dressing

Preparation Time: 5 minutes

Serves: 4

Ingredients Instructions
(If you don’t have a high speed blender
• 1/2 cup raw (organic) cashews
(Vitamix, Blendtec etc) the cashews
• 1 cup yeast-free vegetable stock need to be soaked in warm water for at
least 30 minutes prior to making, other-
• 2 cloves garlic wise it might not blend too smooth…!)

1 Drain the cashews (if soaked)

2 Add to a blender with the garlic

and stock

3 Blend until smooth!

 60
Baby Pea & Broad
Bean Spread

Preparation Time: 5 minutes

Serves: 4

Instructions
This is one simple alkaline diet recipe to
make.

1 Firstly, just wash the peas and broad

beans and put onto a light boil for two
minutes, if they were frozen make sure
the water is boiling before putting in
because the cold peas and beans will
take the temperature right off the water.
Ingredients
2 Once done (literally, 120 seconds is all
• 2 cups peas (fresh or frozen is fine, thats needed here), put them into a
peas can withstand being frozen pretty colander and give them a wash over with
cold water and then place into a
darn well)
blender/food processor with the avo-
• 1 cup of broad beans (podded and again, cado, garlic, oil, salt, mint, the rind and
fresh or frozen is fine) coriander.
• 1/3 avocado
• 1 clove of garlic 3 Blend and blitz til smooth or chunky
depending on your preference. Now add
• 1/3 cup flax oil or olive oil
a little of the lemon juice and taste and
• Himalayan or Celtic Sea Salt to taste keep adding more until you’re happy.
(I usually use about 1/2 teaspoon)
• A handful of fresh mint 4 Serve on sprouted breads/crackers, as a
• 3 sprigs of coriander dip with fresh veggies or however you
please!
• 1 lemon, juiced and the rind of half of
the lemon
 61
So Here’s The Plan... So the plan goes something
like this…

If you’re anything like me you hate it when

you get all juiced up by the promise of
amazing benefits and then get told that the
Work out ways to
plan basically equates to giving up every- SNEAK these GLOW
thing, being perfect forever-more, never
going out with your friends again or to din-
foods IN
ner, and living off just salads for the rest of
time…

It. Never. Works. It would be easy to say: “just eat vegeta-

bles, low-sugar fruits and healthy fats from
Well actually, in about 1% of cases it does now on and you’ll be fine”.
because some people are just super-hu- But like I say, that won’t stick for more
man. than about 3 hours.

But for the other 99% of us (me included So we need to have a way to sneak an
for sure), I need it to be simple, managea- abundance of these foods in and that’s
ble, achievable and leave me feeling stress where I come in with my sneaky strategies:
and guilt every time I have a treat!

(We all need treats, right?) Sneak These Foods

Into Your Existing Meals!

This is going to make life so much easier

for you because it requires almost zero
change.
You don’t have to do anything different.
You just need to add these ingredients into
your current meals!
 62

Idea 1: If You’re Idea 5: If You’re

Making a Juice Having a Salad
You can add a heap of beetroot to a juice, Salads are also easy to make into an anti-
some celery, some turmeric… inflammatory superstar. Grate beetroot (or
use a spiralizer), add lots of grated ginger,
Idea 2: Or Smoothie quinoa, grilled asparagus, avocado…you can
see where I’m going here.
Add chia seeds for more omega 3, a
spoon of flax oil, a pinch of turmeric,
some grated ginger and of course,
avocado
Idea 6: and then for
Idea 3: If You’re your Salad Dressing...
Making Cream Mincing garlic into salad dressings is
great, and you can make any salad dress-
blending inmakes every smoothie super avocado (that’s a cool trick).
creamy with-Salad Dressing...
Plus for any oils in dressings you can
change these to omega-3 based oils like
Idea 4: If You’re flax oil, and you’re adding a whole-lotta
Making Sauce anti-inflammatory ingredients to your
salad!
If you are making a sauce for pasta, or a
pesto or anything like that you can
always add a pinch of turmeric and an Idea 7: And Even If
extra clove of garlic.
For a lot of sauces where you’d normally
you’re Eating a PIZZA!
call for olive oil, you could also make it
50% flax seed oil and 50% olive oil for a Or any other foods you’d never consider
much more omega-3 based sauce. healthy…but you’re having them (we all do,
and need to at some point) – always ask this
question:
 63
What can I add to make this meal much
more healthy, without a lot of effort or
changing the taste too much? And Now Step Two:
work out a
For instance if you were having a pizza
(cooked in the oven at home, or takeaway)
manageable plan to
to make it more anti-inflammatory you transition away from
could: the pro- inflammatory
foods... step-by-step...
- Drizzle with flax oil for an omega 3 hit-
Sprinkle with chia seeds for a tasteless ex-
tra bit of omega 3 and fibre and digestive Just as I insist you make it easy for your-
cleansing!-Top with a pinch of turmeric self to ADD these foods, I also want it to be
(would not change the taste at all)-Add easy for you to deal with the bad foods.
extra garlic (sliced or minced) to make it
more delicious and anti-inflammatory- Add And to do this don’t try going cold tur-
asparagus to make it more veggie- fied and key. The moment you tell your brain you
anti-inflammatory-Serve with an avocado can’t have something, the moment it
& tomato side salad (dressed in flax oil and craves it.
lemon juice) for an alkaline, anti- The trick is to work out a manageable
inflammatory super-hit. transition plan, food by food, one at a
time. And you only move onto the next
food when you feel you’ve got the first one
These are just a few examples and you completely under control.
can do this kind of thing with ANY meal. It has to be a step by step process.
For instance, if you want to work on caf-
You just have to be conscious of your feine first:
need to include these foods and let your 1. Take a look at your coffee right now: is
brain do the rest!
it lots of coffees per day, do you have
a large coffee, does it have sugar, does
it have syrups…think about all of the
variables

2. Now, pick one variable such as the

frequency, and work out a plan to get
from where you are now to where you
want to be – and let’s say 2 weeks
 64
3. If you have 3 coffees per day right now,
then for the next week, have only 2 per This is how you
day. Keep your coffee exactly as it is,
but just cut out the 3rd cup make the GlowMeals
4. Now after seven days, just make it 1
per day, but REALLY savour that cup,
diet happen...
make it worth it to have just one
5. Now move onto the next variable, let’s
say size. It’s not so much a diet, but more of a con-
scious adding of the foods you know are
6. If you’re having a large right now,
change it to a small…then after a few going to make an impact.
days, maybe a ¾ full small (less milk)…
then after a few days move from dairy If you’ve been trying hard to get to your
to non-dairy milk health goals but haven’t been seeing the
results you expected, inflammation could
Of course, you could always go for a cof-
fee alternative too. be the root cause.
I got off coffee using Redbush tea years The excessive, ongoing inflammation in
ago, but nowadays you can get awesome your system could be stopping everything
coffee alternatives (that are alkaline) like else from doing it’s job properly, and so no
Teeccino. matter how hard you try, you won’t get far.
You can see where this is going and it can Try cooking these meals, adding these
work like this for anything. seven foods, and gradually removing the
Personally, if you really have to, I wouldn’t inflammation foods from your diet for a
begrudge you a coffee each day, as long period of 28 days and see what happens.
as you get super hydrated before and
after. I’m pretty sure you’ll be pleased with what
I think the better balance would be more you see in the mirror and feel in your body.
like having one only on weekends, but
that’s your call.
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Cartilage. 2003 Nov;11(11):783-9.2003 The information in this guide is for informa-
tional and educational purposes only.
Yang F, Lim GP, Begum AN, Ubeda OJ, It is not an attempt by the writers or pub-
lisher to diagnose or prescribe, nor should
Simmons MR, Ambegaokar SS, Chen PP, it be construed to be such. Readers are
Kayed R, Glabe CG, Frautschy SA, Cole hereby encouraged to consult with a li-
GM. Curcumin inhibits formation of Abeta censed health care professional concern-
oligomers and fibrils and binds plaques ing the information presented, which has
been received from sources deemed reli-
and reduces amyloid in vivo. J Biol Chem. able, but no guarantees, expressed or
2004 Dec 7; [Epub ahead of print]. 2004. implied, can be made regarding the accu-
PMID:15590663. racy of same. Therefore, readers are also
encouraged to verify for themselves and to
their own satisfaction the accuracy of all
Zhang L, Fiala M, Cashman J, Sayre J, reports, recommendations, conclusions,
Espinosa A, Mahanian M, Zaghi J, Bad- comments, opinions, or anything else
maev V, Graves MC, Bernard G, Rosenthal published herein before making any kind
of decisions based upon what they have
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read.
uptake by macrophages of Alzheimer’s If you have a medical condition, please
disease patients. J Alzheimers Dis. 2006 consult your medical practitioner.
Sep;10(1):1-7. 2006. PMID:16988474.