Whole food recipes


The bottom line is to learn how to prepare and cook simple meals using whole foods. Mike will not push to sell you expensive and worthless supplements, fads,  gimmicky diets or beliefs that reduce your quality of life, sabotage your success and cause disease, depression and sickness. Instead you will learn about the true meaning of food as an organic whole that will heal you, provide you with more energy and make you feel years younger. Mike incorporates whole-food eating, teaching you how to eat for greater vitality, increased energy levels and lifelong health and happiness. There are no potions, pills, shakes or magic that even come close.

“Make sure you have the courage to eat well; if you want something bad enough, you have to develop the courage to stand tall and get it”

Below are some recipe examples, new ones are regularly added:

 

Watermelon super food smoothie

Chia seeds were originally used by the Aztec and Incas to increase stamina on long journeys. They are high in Omega-3 fatty acids, fibre (1tbsp = ¼ daily fibre needs), and important minerals like calcium and iron. In addition once in your stomach they will expand and increase your feeling of being satiated.

Ingredients:

  • 1 Cup of filtered water
  • 2 Teaspoons of chia seeds
  • 2 ½ Cups of chopped watermelon flesh
  • 1 ½ Tablespoons fresh lime juice
  • Agave nectar to taste

Blend in your smoothie maker and serve immediately.

 

Banana Mint Green Smoothie


Ingredients:

  • Fresh baby spinach (3-4 handfuls)
  • 2 Bananas
  • Mint (6-7 leaves of fresh mint)
  • Oat milk (1 ½ cups)
  • Cayenne pepper ( 2 pinches)

Blend all ingredients together in your blender and drink immediately

 

Shake it and Wake

Here’s a great smoothie to start your day:-

  • 100ml oat milk
  • 1 tablespoon of milled flax, sunflower, pumpkin, sesame seeds & goji berries (available from most health food shops)
  • 1 tablespoon of fine oats
  • 1 handful of strawberries
  • 1 ripe banana
  • Small handful of pecan nuts
  • Handful of fresh baby spinach

Blend & enjoy.

 

Cacao Hot Chocolate

Raw Chocolate (cacao) Powder is made by compressing the raw cacao beans and extracting the fats to leave a concentrated chocolate powder. Pesticide free raw cacao is available from FunkyRaw.com and can also be used in smoothies and fruit salads.

Directions (for 2 mugs):

Pour 2 mugs of dairy free oat milk into a pan, add 4 heaped teaspoons of cacao powder and 2 or 3 table spoons of Agave nectar (Agave is a natural sweetener extracted from the agave plant). Heat and keep stirring until absorbed.

Pour into mugs and enjoy the goodness.

 

Bean Casserole

You can make this dish in bulk and freeze in portions for convenient, highly nutritious meals.

Ingredients:

  • Mixed beans of your choice – how much is up to you. Choose from kidney beans, black eyed beans, black beans, aduki beans, borlotti beans, soy beans
  • Chick peas
  • Green lentils
  • Half a cup of dried apricots
  • 2 leeks sliced into thin round slices
  • A little olive oil
  • 2 tins of chopped tomatoes
  • Chopped garlic
  • Half a cup of vegetable stock
  • A handful of fresh herbs of your choice roughly chopped or 3 teaspoons of dried herbs (suggested herbs – mint, thyme, sage

Fry the leeks in the oil for a few moments then add the beans, chick peas & lentils and stir until coated with the oil. Add the tomatoes, stock, garlic and herbs and bring to the boil. Simmer gently for about 20 minutes until cooked – alternatively place in oven to cook.

Variations are many with casseroles – they are great for using things up so, add any vegetables that need using up.

 

Roast Veg Mega Mix Platter

Easy to prepare  and every single mouthful will taste different and exciting.

Suggested ingredients:

  • Yams (and sweet potatoes)
  • Butternut squash
  • Cherry Tomatoes
  • Courgette
  • Red onion
  • Carrots
  • Peppers – Red, green, orange
  • Parsnips
  • Leeks
  • New potato
  • Mushrooms
  • Turnip
  • Thyme
  • Pepper
  • Olive oil

Part boil the new potatoes first, then cut all veg into large chunks and toss in olive oil. Arrange on trays, sprinkle with thyme and pepper.

Place in a pre-heated oven @ 190 degrees, cook for 30 mins to 40 mins, turning once, or until cooked.

Savour the goodness!

 

Supreme Celeriac Soup

This is my wife’s (and my), favourite soup

Ingredients:

  • One celeriac, peeled and cubed
  • 2  large carrots, peeled and diced
  • One onion – sliced
  • 1 litre of vegetable stock
  • 1 bay leaf
  • Pinch of thyme
  • Pinch of sage
  • Dessert spoon of freshly chopped parsley
  • Seasoning to taste

Directions:

  • Fry the carrot and onion with a little olive oil for 10 minutes in a large pot
  • Add the celeriac, vegetable stock, bay leaf, sage and thyme
  • Bring to the boil and simmer for 25 minutes
  • Remove the bay leaf and roughly blend with a hand blender
  • Add the parsley and season to taste
  • Serve immediately

 

Maca Cafe

Maca is a root vegetable related to the turnip grown in Peru.  Maca helps relieve the effects of stress by helping the adrenal glands regenerate.  Maca is not a stimulate but increases energy by means of nourishment.  You can find Maca at some health food stores and online.

  • Heat 1 1/2 cups filtered water
  • Place 1 teaspoon of Maca in a cup
  • Pour hot water over the Maca
  • Whisk the Maca and water as the Maca tends to clump
  • Optional:  Add oat milk (other non-dairy milk like hemp or almond usually separates) and add 1/4 teaspoon of the natural sweetener stevia
  • You can also add a teaspoon of Maca to your smoothies

 

Cream of Pumpkin Soup with Curried Pecans

This recipe is from Quick Fix Vegetarian.

Ingredients:

  • 1 tablespoon olive oil
  • ½ cup chopped onion
  • 2 tablespoons curry powder
  • 1 (15-ounce) can pumpkin puree
  • 2 cups vegetable broth
  • 2 tablespoons pure maple syrup
  • Salt and freshly ground black pepper
  • ¼ cup pecan pieces
  • 1 (14-ounce) can unsweetened coconut milk

Directions:

  1. Preheat the oven to 375° F
  2. Heat the oil in a large pot over medium heat.  Add the onion. Cover and cook until softened, 5 minutes
  3. Stir in 1 tablespoon of the curry powder and the pumpkin puree, then whisk in the broth until smooth
  4. Add 1 tablespoon of the maple syrup and season to taste with salt and pepper.  Simmer for 10 minutes to allow flavors to develop, stirring occasionally
  5. While the soup is simmering, make the curried pecans.  In a small bowl, combine the pecan pieces with the remaining maple syrup and toss to coat.  Sprinkle with the remaining curry powder, tossing to coat.  Place the pecans in a small baking dish and bake until toasted, about 10 minutes.  Set aside to cool
  6. Meanwhile, use an immersion blender to puree the soup right in the pot.  Otherwise, transfer the soup to a blender or food processor and puree until smooth.  Stir back into the pot.  Return the soup to the stove, turning the heat to low
  7. Whisk in the coconut milk, taste to adjust seasonings. Heat until hot. Do not boil
  8. Serve the soup garnished with the pecans

 

Lemon Risotto with Spinach and Pistachio Nuts

Ingredients:

  • 2  cups of Arborio rice
  • 5 cups of veg stock
  • 2 tbs olive oil
  • 1 red onion – finely diced
  • 2 garlic cloves – chopped
  • 2 lemons – zest & juice
  • 100g fresh baby spinach leaves
  • 1/2 cup of shelled pistachio nuts
  • 1tbs parsley – chopped

Directions:

  1. Roast the nuts under a grill for 2-3mins
  2. Bring stock to a boil & simmer
  3. Heat oil in a wok, add onion, cook for 4-5mins, add garlic & cook for another 1-2 mins
  4. Stir in the rice & lemon rind
  5. Add stock gradually with ladle, each ladle must be adsorbed before adding the next one
  6. Once adsorbed, remove from heat, stir in lemon juice, spinach, nuts & parsley. Add Pepper to taste

Serve immediately

 

Red lentil curry with kale


Ingredients:

  • 1 tablespoon of sunflower oil
  • 1 onion chopped
  • 200g red lentils, rinsed
  • 2 tablespoons of curry powder
  • 400g can of chopped tomatoes
  • 1.5 pints of vegetable stock
  • Fresh kale
  • 1 garlic clove, chopped

Directions:

Heat the oil in a wok, add the onion and cook for 2 minutes. Add the curry powder and stir in the lentils.

Now add the tomatoes and stock and bring to the boil. Reduce heat, cover and simmer for 10-12 minutes until the lentils are soft.

Heat the fresh kale in a separate pan and add the garlic – cook for 3-4 minutes.

Spoon the curry into a bowl, place the kale on a separate plate and devour the goodness!

 

Spinach, Arugula, Apples and Caramelised Pecans

Ingredients:

  • 1/2 cup pecans
  • 1/4 cup pure maple syrup

Quick 4-Ingredient Raspberry Dressing:

  • 6 tablespoons raspberry fruit spread or jam
  • 1 tablespoon each: balsamic vinegar and oil (non-virgin or sunflower)
  • 2 tablespoons water (or more if you prefer)

Salad:

  • 3 cups (packed) babyspinach
  • 1 cup (packed) arugula (or additional baby spinach if you’re low on arugula)
  • 1/4 cup very thinly sliced red onion
  • 1 cup diced red apple

Directions:

  • Preheat the oven to 350 F.  Stir the pecans and maple syrup together and spread them out in a single layer onto a lightly oiled baking pan.  Bake them for about 10 minutes
  • Remove from the oven and stir them well.  Place them back into the oven and bake for another 10 minutes
  • Scrape the candied pecans onto waxed paper and allow them to cool.  Be sure to remove any maple syrup from the pan and scrape it onto the pecans
  • Whisk or stir the ingredients for the raspberry dressing together and set aside.
  • To assemble the salad: Toss the spinach and arugula together.  Top with the onion and apple.  Drizzle the vinaigrette on top and toss to mix.  Top with the pecans and serve immediately.

 

Healthy Instant Rich Chocolate Mousse

This pure natural mousse takes less than five minutes to make and can be used as a dip for fruit or simply eat on its own:-

  • 1/2 cup of pure coconut butter
  • 1/2 cup of chopped avocado
  • 1/2 cup of Carob powder
  • 1/2 cup of Agave syrup

Melt the coconut butter over boiling water until melted.

Blend all ingredients.

Serve!

 

Speedy Carrot Salad

Ideal when you want something sweet at the end of a meal or
by itself as a snack

  • 1 carrot grated
  • Handful dried coconut
  • Handful sultanas

Mix together and eat!
Note: Vary the amounts to suit your taste buds

 

Fruit Oat Crumble

  • Prepare rhubarb by stewing until tender and sweeten to preference by adding Agave syrup
  • Place rhubarb in a large oven dish together with a tinned fruit in natural juice of your choice, such as tinned peaches or strawberries
  • To prepare the crumble add several table spoons of Agave syrup to a bowl of porridge oats nd mix until fully absorbed
  • Cover the fruit fully with the oat mixture
  • Place dish in the oven and bake at 180 degrees C until the topping is browned
  • Serve with coconut cream

 

Mango Mint Power Smoothie

A great smoothie to start the day from my friends at Monkey Bar Gym:-

  • 3 table spoons of flax seeds
  • 1 1/4 cups of freshly squeezed orange juice
  • 1 cup of frozen banana
  • 1 cup of pineapple chunks
  • 1 cup of freshly chopped mango
  • 1 table spoons of freshly cut mint
  • 1 tsp of fresh ginger

 

Jonny’s Power Bowl

 

Ingredients

  • 2 pounds strawberries
  • 16 ounces Blueberries
  • 12 ounces Mango
  • 6 Bananas
  • 20 Dates
  • Big Handful Pumpkin Seeds – rough spread as many as you like
  • Handful Sliced Almonds – rough spread
  • Sprinkle Hemp Seeds  – sprinkle on top

Directions

Jonny’s Power Bowl is the perfect combination of fruit, and nuts that’s so good you won’t be able to wait for breakfast.

Just mix this all into a container big enough, that you can store your power bowl breakfasts in the fridge for up to a week.

This recipe will make breakfast for a full 5-7 days. 5 if you are highly athletic.

 

High Nutrient Chocolate

– no sugar, dairy or preservatives!

  • 50g of Cacao butter
  • 1 table spoon of Coconut butter
  • 4 table spoons Cacao power
  • 4 table spoons Lacuma powder (a dried and powdered Peruvian fruit)
  • 3 tables spoons of Carob powder
  • 1 Table spoon of Agave syrup

Directions:-

Melt both butters in a bowl over a saucepan of boiling water.  Once fully dissolved add all the powders slowly, add the agave last and poor directly into miniature chocolate moulds (like rubber ice cube holders).

Place in fridge to set for one hour+

Flippin’ amazing!

You can add extra high nutrient ingredients such as nuts once you are confident making the chocolate.

 

Indian Cucumber Salad

  • 1 3/4 cups diced cucumber
  • 1/2 cup  chopped tomato
  • 3/4 cup diced red onion
  • 2 tablespoons fresh lime juice
  • 2 tablespoons sunflower oil
  • 1/2 teaspoon ground black pepper & pinch of salt
  • 3 tablespoons fresh coriander
  • 1 teaspoon raw sesame seeds

Gently toss all ingredients together until very well comb and serve cold.  Goes well with a side order of raosted yams as below:-

Roasted Yams

  • 1 large yam, peeled and cut into 1/4 inch thick slices
  • 1 teaspoon freshly ground black pepper
  • 2 tablespoons olive oil
  1. Preheat the oven to 350 degrees F (175 degrees C). Line a baking sheet or shallow baking dish with aluminium foil.
  2. Arrange slices of potato in the prepared pan so they are overlapping slightly. Season with pepper and then drizzle olive oil over them as evenly as possible.
  3. Bake in the preheated oven until potatoes are tender and have begun to wrinkle around the edges, about 30 minutes.
  4. Serve!

 

Breakfast Smoothie

One of the best smoothies I have ever tasted and so simple to make!

  • 1 banana
  • 1 cup of blueberries – must be frozen
  • 1 cup pure pomegranate juice

Place all ingredients and juice in a blender, serve cold – awesome!

 

Tasty Tostadas

  • 15.4oz can refried beans
  • 1 tspn dried onion granules
  • 1 tspn cumin powder
  • 2 medium cloves fresh garlic, minced or pressed
  • 1/2 tspn ground paprika
  • 2-3 tspns fresh lime juice
  • Season to taste
  • 4 corn tortillas
  • Toppings:- 1/4 cup each: chopped tomato, chopped fresh cilantro, shredded carrots, finely chopped red cabbage. 3 table spoons of minced red onion
  • Optional toppings: Fresh salsa, non-dairy sour cream or guacamole, lime wedges

1. Preheat oven to 400 degrees F. Place tortillas on a lightly oiled baking sheet in a single layer, brush tortillas lightly with oil and bake for about 10 minutes or until crisp and lightly browned. Remove from the oven and set aside

2. Place beans in a medium sized pot over low heat. Stir in the onion granules, cumin, garlic, seasoning, paprika and lime juice. Cook, stirring often, until they are hot

3. Prepare toppings

4. To serve, place some of the beans on each tortilla and cover them with the toppings

5. Serve immediately and enjoy!

 



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