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Katrina’s Kitchen – Fast and Fabulous Healthy Recipes 2 | P a g e

Welcome to Katrina’s Kitchen – Fast and Fabulous Recipes.

Today there is much confusion around food; what to eat and

what not to eat.

It is my hope that this recipe book will show you how you can eat

delicious food that is natural and totally free of fake foods.

I congratulate you for choosing to embrace real foods. These

foods are natural and fill your cells with nutrition. These foods will

fill you with energy, vitality and aliveness.

Whenever you can, always choose local, organic food.

I encourage you to listen to your own body and allow it to guide

you to connecting with the foods that fill you with health and

energy.

Enjoy these recipes and I wish you all the very best on your

journey towards health and wellbeing.

Katrina Love Senn

www.KatrinaLoveSenn.com


Contents

Breakfast 5

Baked (or Unbaked) Granola 7

Swiss Style Bircher Muesli 9

Fresh Fruit Fiesta 11

Scrambled Eggs 13

Omelette with Cheesey Mushrooms 15

Princess Porridge 17

Lunch 19

Avocado and Artichoke Salad 21

Roast Winter Vegetables 23

Avocado and Tomato Snack 25

Open Salad Sandwich 27

Wheat-Free Vegetarian Wrap 29

Summer Seasonal Salad 31

Pomegranate and Goats Cheese Salad 33

Lentil & Lemon Moroccan Soup 35

Grilled Mediterranean Medley 37

Juicy Cucumber Salad 38

Mozzarella with Cracked Black Pepper 41

Dinner 43

Pumpkin and Coconut Curry on Millet 45

Asian Noodle Soup 47

Roast Sweet Potato on Seasonal Greens 49

Red Thai Curry with Vegetables 51

Honey and Rosemary Roast Vegetables 53

Fresh Basil and Pesto Quinoa 55

Quinoa with Seasonal Greens 57

Roast Beetroot Salad 59

Avocado and Herb Salad 61

Mixed Vegetable and Nut Roast 63



Dessert 65

Raw Chocolate Hearts 67

Apple Crumble 69

Double Chocolate Fudge Cake 70

Chocolate Oatcake Slice 73

Raw Chocolate Mousse 75

Berry Sorbet 77

Chia Chocolate Heaven 79

Snacks 81

Sliced Mangoes 83

Fresh Bowl of Cherries 85

Fresh Fruit Platter 87

Sweet Potato Wedges 89

Vegetable and Goat Cheese Platter 91

Kale Chips 93

Drinks 95

Fruity Water 97

Blackberry Smoothie 99

Detoxifying Green Juice 101

Healing Green Smoothie 103

Miracle Weight Loss Juice 105

Honey and Lemon Tea 107

Chocolate Shake 109

Vanilla Crunch Shake 111

Fresh Orange Juice 113

Tropical Fruit Smoothie 115

Healthy Substitutes 117

Acknowledgments 118



Breakfast



Baked (or Unbaked) Granola

Ingredients

• 3 cups of rolled oats

• 3 – 5 Tablespoons of butter

• 3 Tablespoons of honey

• 1 cup desiccated coconut or coconut flakes

• ½ cup sunflower seeds and pumpkin seeds

• ¼ cup sesame seeds

Equipment

• 1 x large flat baking tray

Directions

Place oats and coconut oil in large flat baking tray. Add the butter and

honey (in big blobs) on top of the oats. You may want to add a bit more or

less but typically I add enough to ensure that the oats will become well

coated when this melts.

Place in oven for 200 C for 10 minutes or until the oats start to turn golden

brown. Watch the oats carefully as they change colour quickly! When the

muesli is almost cooked, add nuts and seeds as desired. Cook for a further 5

or 10 minutes, just enough to gently toast the nuts and seeds, turning them

golden brown.

Leave the mixture to cool. When cooled completely, store in a dry

container.

Katrina’s Quick Tips

* For a vegan alternative, use olive or coconut oil, instead of butter.

* For a raw alternative, mix together ingredients in a bowl and store.

* If you want crunchy clusters, do not stir the granola as it cooks.

* Add chopped dried fruit as desired: figs, prunes, apricots, dates, banana

chips, pineapple chunks, apple chunks or papaya chunks.

* This healthy and easy-to-make breakfast treat lasts really well.



Swiss Style Bircher Muesli

Ingredients

• 3 cups of rolled oats (finely ground)

• 1 - 2 cups liquid of your choice

• 1 - 2 apples (peeled and grated)

• ½ - 1 cup chopped mixed dried fruit

• 1 cup of organic yoghurt

• 1 - 2 Tablespoons honey

• ½ - 1 cup different seeds of your choice

• 1 teaspoon cinnamon

Equipment

• 1 x flat baking tray

• 1 x mixing spoon

• 1 x big mixing bowl

Directions

Combine rolled oats, liquids, grated apples, honey, cinnamon and seeds in

a big bowl. Soak overnight. Add to mixture chopped dried fruit such as

raisins, papaya, dates, figs, pineapple, apricots and yoghurt.


* For a vegan alternative, omit yoghurt and add more liquids instead. I like to

use non-dairy milk (oat, soy or almond). Apple juice (not from concentrate)

is also very tasty.

* Serve in a glass for a special occasion and topped with fresh or dried fruit

as desired, such as goji berries and/or bee pollen.

* Add roasted nuts into the oat mixture.

* Add raspberries or strawberries to the yoghurt, for a splash of pink!

* This healthy and easy-to-make breakfast treat lasts for at least 5 days when

kept in the refrigerator. It is a great recipe to make at the start of the week.

You will know that you always have something fast and healthy to eat in the

morning for breakfast.



Fresh Fruit Fiesta

Ingredients

Choose a selection of fruit from:

• Pineapple

• Mango

• Pears

• Strawberries

• Watermelons

• Plums

• Melon

• Bananas

• Apples

• Peaches

• Nectarines

• Pears

• Kiwifruit

• Grapes

Equipment

• 1 x sharp knife

• 1 x chopping board

Directions

Wash and chop up a selection of fresh fruit. Then, arrange the fruit on a

beautiful plate or bowl. Serve alone or with toppings and extras below in

attractive small bowls on the side.


* With this dish, presentation really does matter. Serve everything on a

beautiful platter.

* If desired, decorate with a selection of my favourite toppings:

Organic yoghurt

Maple syrup or honey

Chopped or ground almonds

Sesame, sunflower or pumpkin seeds



Scrambled Eggs

Ingredients

• 1 - 2 Tablespoon oil

• 1 onion

• 1 clove garlic

• 5 -6 cherry tomatoes

• 1 avocado

• 4 eggs

• 4 Tablespoons water/non-dairy milk

• Sea salt and cracked black pepper

• Chopped parsley

• Spring onions (or other herbs)

Equipment


• 1 x knife

• 1 x medium-sized mixing bowl

• 1 x whisk

• 1 fry pan

Directions

Heat oil in a fry pan. Add chopped onions, garlic, tomatoes, mushrooms and

a generous pinch of sea salt, and cook until onions are transparent.

Beat the eggs in the mixing bowl and add enough water to the mixture to

make it ‘runny’.

Pour into the pan and cook until firm on the bottom and starting to set

around the edges. When firm, but still not set stir the egg mixture 3 or 4 times.

Allow some mixture to turn golden brown and the rest to set.

On each plate arrange the greens, the tomatoes and sliced avocado.

Serve hot, drizzled with olive oil, sea salt, spring onions and fresh herbs.


* Use extra virgin olive oil or coconut oil.



Omelette with Cheesey Mushrooms

Ingredients

• 1 Tablespoon oil

• 1 onion

• 1 clove garlic

• 1 - 2 tomatoes

• 1 avocado

• 4 eggs

• 4 Tablespoons water/non-dairy milk

• Sea salt and cracked black pepper

• Chopped parsley

Equipment


• 1 x knife

• 1 x medium-sized mixing bowl

• 1 x whisk

• 1 fry pan

Directions

Heat oil in a fry pan. Add chopped onions, garlic, tomatoes, mushrooms and

a generous pinch of sea salt,

Beat the eggs in the mixing bowl and add in the water (this gives a light,

fluffy texture to the omelette).

Pour into the pan and cook until firm on the bottom and starting to set

around the edges of the omelette. When firm, but still not set fold in half.

Serve hot, drizzled with olive oil, sea salt and fresh herbs.


* Before you flip the omelette in half, you can add in a selection of fillings.

My favourite filling is chopped herbs, spring onions, tomatoes, feta cheese

and sliced avocado.

* Serve with portobello mushrooms cooked under the grill and generously

topped with feta cheese and drizzled with olive oil.



Princess Porridge

Ingredients

• 1 cup rolled oats

• 1½ cups water (or non-dairy milk)

• Good pinch sea salt

Equipment

• 1 x small-medium sized pot

• 1 x wooden spoon

• 1 x beautiful serving bowl

Method: Cook the oats, water and sea salt together for 10 minutes, or until the oats

become transparent.


* Cook the oats with a handful of washed raisins. As the porridge cooks, the

raisins will become plump and juicy.

* Serve the porridge in a beautiful glass bowl.

* To add some colour and texture to your porridge add in a handful of

washed, fresh strawberries, sliced bananas, honey and non-dairy milk or

apple juice (as desired).

* For extra texture, add dried fruit and nuts such as coconut, banana chips,

chopped up apricots, dates, figs, prunes, walnuts, almonds, sunflower seeds,

pumpkin seeds and sesame seeds.

* For more nutrition, add super-foods such as blueberries, raw chocolate or

carob powder, chia or bee pollen.

* This dish is a great start to a cold, wintry morning. A big bowl of steaming

porridge is very filling and it will probably get you through the morning, right

up to lunchtime.



Lunch



Avocado and Artichoke Salad

Ingredients

• Lettuce or bag of mixed, fresh salad greens

• Handful of rocket leaves

• Artichokes in olive oil (glass jar if possible)

• 4 ripe tomatoes

• 2 soft avocadoes

• Variety of sprouts (optional)

• Dash sea salt

• Sprinkle olive oil

• Sprinkle apple cider vinegar

• Fresh lemon juice (optional)

Equipment


• 1 x sharp knife

• 1 x large mixing bowl

Directions

In a large glass bowl, mix rocket leaves with the fresh salad greens.

Chop up the artichokes until they are in chunky, bite-sized pieces. Chop up

the tomatoes in quarters until a good mix of colours is achieved. Halve the

avocadoes, remove the stone carefully and cut up the avocadoes into big

chunks. Add in sprouts if you have them.

Now season with sea salt, olive oil, apple cider vinegar and/or the lemon

juice.


* Feel free to be creative and chop up and add in any other suitable

vegetables you may have in the cupboard! Fresh herbs, olives and

marinated peppers are also a very tasty addition.



Roast Winter Vegetables

Ingredients

• 4 – 6 small onions

• 5 cloves garlic

• 3 - 4 carrots

• 2 sweet potatoes

• ½ pumpkin

• Fresh rosemary sprigs

• Drizzle olive oil

• Sea salt /cracked black pepper to flavour

Equipment


• 1 x sharp knife


• 1 x baking tray

• 1 x oven

Directions

Heat the oven to 200 Celcius.

On your chopping board, peel the onions and place in your mixing bowl.

Add the garlic cloves

Chop the carrots, sweet potatoes, pumpkin and any other vegetables that

you have on hand into even, bite sized pieces. Place everything into the big

mixing bowl. Add the olive oil until everything is well covered. Then add in

the rosemary sprigs.

Place them on baking tray and cook for 20 – 30 minutes until soft on the

inside and golden crunchy on the outside. Season with salt and/or pepper.

Leave to cool and serve with a big green salad.


* Feel free to be creative and add in any other suitable vegetables you may

have in the cupboard such as parsnips, beetroots, and/or organic baby

potatoes.



Avocado and Tomato Snack

Ingredients

• 2 ripe juicy tomatoes

• 1 avocado

• 1 x lemon

• Sea salt

• Chilli flakes (optional)

• Rice crackers

Equipment


• 1 x sharp knife

• 1 x large plate

Directions

Chop up the tomatoes into thick wedges and the avocadoes into big

chunks.

Place the rice cakes on the plate and top them with the tomato slices and

avocado chunks.

Chop the lemon in half and drizzle the rice cakes with generous amounts of

lemon juice. Finally finish off your snack by seasoning them with sprinkles of

sea salt and chilli flakes.


* Feel free to substitute the rice cakes for other wheat free alternatives such

as Ryvita biscuits or Nairn oat cakes


have in the cupboard!

* Salad greens and grated carrot is delicious on the rice cakes.

* Fresh herbs are a tasty addition to this healthy snack.



Open Salad Sandwich

Ingredients

• 2 slices wholegrain bread (gluten free if possible)


• Handful of mixed salad greens

• 1 avocado

• 1 tomato

• Extra virgin olive oil

• Lemon juice

• Chopped up parsley

Equipment


• 1 x sharp knife

• 1 x large serving plate

Directions

On a large plate arrange 2 slices of wholegrain bread.

On the side, arrange the mixed lettuce leaves, the rocket, sliced

up tomatoes and sliced up avocado.

For a dressing, use olive oil or lemon juice or apple cider vinegar.




* Add a hardboiled, sliced egg to the sandwich

* Add grated carrot to the sandwich

* Add grated beetroot to the sandwich

* Omit the bread, and enjoy as a big salad if desired. You can always

substitute the bread for oat cakes, rice cakes or ryvitas crackers.

* Add pesto to the sandwich for a delicious herby, basil-kick!



Wheat-Free Vegetarian Wrap

Ingredients

• 1 - 2 wheat-free wraps (I use Ezekiel wraps)

• 2 – 3 generous teaspoons of humus

• Handful of mixed lettuce

• 2 carrots grated

• 1 avocado

• Fresh herbs

Equipment


• 1 x sharp knife

• 1 x large serving plate

Directions

On a large serving plate, lay out your wrap.

Spread it generously with humus.

Add the grated carrot, mixed salad, avocado slices and sprinkle over with

fresh herbs. Season generously with lemon juice and sea salt.

Then roll the wrap up tightly, making sure that it sticks together, using more

humus if necessary to keep everything. Slice in half on a diagonal if desired.


* Serve with a side salad with freshly grilled tomatoes.

* Spring onions or red onions work well with this dish – either added to the

wrap or as part of the side salad.


have in the cupboard! Hot vegetables such as sliced mushrooms cooked in

a little garlic butter/oil are a tasty addition.

* If you cannot find wheat-free wraps, use organic wholemeal ones instead.



Summer Seasonal Salad

Ingredients

• 1 – 3 x baby beetroot

• 3 – 4 x baby carrots

• Handful of Chinese cabbage

• 2 x small zucchini

• 1 x punnet baby tomatoes


• 1 x punnet sunflower or mung bean sprouts

• 2 x lemons (cut in half)

Equipment


• 1 x sharp knife


Directions

Finely chop the beetroot, carrots, Chinese cabbage and the zucchini into

fine strips. Chop the tomatoes into halves. Add in the rocket leaves and the

fresh sprouts.

Squeeze fresh lemon juice over the salad.

Sprinkle sea salt over the salad and serve.




* The trick to this recipe is to cut your vegetables very finely with a sharp

knife.

* A yummy addition is to liberally add apple cider vinegar with the lemon

juice.

* My favourite sprouts are a selection of sunflower, alfalfa and/or mung

beans



Pomegranate and Goats Cheese Salad

Ingredients

• Mixed salad green

• Fresh herbs

• 1 pomegranate

• 1 x packet of soft goat cheese

• 2 ripe avocadoes

Equipment

• 1 x long serving platter


• 1 x sharp knife

Directions

Arrange washed and dried salad greens on the serving platter.

Chop up the avocadoes and mixed herbs and sprinkle generously on the

plate. Save a handful of herbs for decoration.

Now de-seed your pomegranate – this is a messy job no matter how you do

it - so just relax into it and enjoy the process!

Finally arrange blobs of goat cheese all over your dish. Decorate the dish

with your remaining chopped herbs.


* This is a colourful dish - it makes a perfect ‘special’ dish. It creates an

especially beautiful, dinner party centre-piece.



Lentil & Lemon Moroccan Soup

Ingredients

• 2 cups split red lentils (cooked)

• 3 – 4 cups water

• 2 – 5 garlic cloves

• 3 lemons

• Generous amounts of sea salt to taste

Equipment


• 1 x sharp knife

• 1 x citrus juicer

• 1 x pot

Directions

Cook the lentils in water. When cooked, rinse thoroughly.

In a pot, cook the onion in some oil until it is transparent. Squeeze the

lemons. Add the lemon juice and finely chopped up garlic to the onions and

cook for another minute or so. Finally add the lentils and water. Gently boil

everything together for about 20 – 30 minutes or until the soup becomes

thicker and more ‘soup-like.’

Season with generous amounts of sea salt and more lemon juice if desired.

Serve in big soup bowls with fresh parsley and a generous squeeze of lemon

juice.


* Can add a dollop of fresh plain (Greek or organic) creamy

yoghurt to serve and fresh coriander herbs if desired.



Grilled Mediterranean Medley

Ingredients

• 1 – 2 Tablespoons of coconut oil or olive oil

• 3 x Onions cut into wedges

• 2 x Garlic cloves

• 1 x Eggplant

• 3 x Zucchini

Equipment


• 1 x sharp knife

• 1 x baking oven tray

Directions

Melt the coconut oil on high (gas if possible) in a wok or fry pan

and add all the chopped vegetables.

Chop each clove of garlic into 3 or 4.


* Serve with parsley to garnish and wedges of fresh lemon



Juicy Cucumber Salad

Ingredients

• 1 - 2 cucumbers

• Drizzle of olive oil

• Drizzle of apple cider vinegar

• Squeeze lemon

• Dash sea salt

• Flaxseed or linseed to decorate

Equipment

• 1 chopping board

• 1 x sharp knife

• 1 x serving bowl

Directions

Remove the skin off the cucumber and chop the cucumbers into even, bite-

sized pieces.

Place in a serving bowl and generously marinate in a mixture of olive oil,

apple cider vinegar, lemon juice and sea salt for a minimum of 1 hour.

Sprinkle over the flaxseeds or linseeds to serve.


* For an enhanced tasty salad, leave the cucumber to marinate in the

dressing overnight or as long as you can

* If you don’t have apple cider vinegar, just use lemon juice instead

* Eat as a snack by itself or as a side dish

* Serve with fresh herbs sprinkled over the top if desired

* If you want to leave the green skin on the cucumber (I advise you do this

only if it is organic and/or home grown) then simply wash the cucumber

thoroughly, remove the ends and chop the cucumber into even, bite-sized

pieces. Marinate as above.



Mozzarella with Cracked Black Pepper

Ingredients

• Fresh balls of mozzarella

• Truffle oil

• Sprigs of watercress

• Cracked black pepper

• Dash of sea salt

Equipment

1 x sharp knife

1 x small serving platter

Directions

Wash and carefully dry the watercress and decorate the platter with small

sprigs of watercress. Split the mozzarella balls into thirds or quarters

depending on their size. Place them on the serving plate.

Drizzle them lightly with truffle oil, pinch of sea salt and fresh black pepper.


* For a special treat, when mushroom truffles are in season, buy them and

sprinkle a few slices of truffle shavings over the cheese to finish off your

luscious dish with true style and class.



Dinner



Pumpkin and Coconut Curry on Millet

Ingredients

• 1 onion

• 1 – 2 Tablespoons olive oil

• 1 - 2 Tablespoons curry paste

• Bunch of fresh coriander (root and leaves)

• ½ butternut pumpkin

• 1 tin coconut cream

• 4 or 5 lime leaves (fresh or frozen)

• 2 Tablespoons tamarind paste

• 1 Tablespoon coconut sugar

• Handful of rocket leaves or spinach

• 1 cup millet

• 2 ½ cups water

Equipment


• 1 x sharp knife


• 1 x tin opener

• 2 x cooking pots

Preparation Instructions

Gently boil the millet in lightly salted water for 25 minutes or until ready.

When cooked, rinse and set aside to cool while you prepare the curry.

Peel and chop the onion. Cook it with olive oil. After a few minutes add the

curry paste and washed and chopped fresh coriander.

Cut the pumpkin in half and remove the pumpkin skin and seeds. Cut the

pumpkin into bite sized cubes cook the pumpkin until it turns a golden brown

colour. When done, add the coconut cream, lime leaves and tamarind

paste. Leave the sauce to cook thoroughly, about 15 minutes, allowing the

delicate flavours to fragrantly infuse. Cool for 5 minutes. Add dash of sea salt

and coconut sugar to taste. Serve with fresh greens on millet.


* Replace coconut sugar with brown sugar or palm sugar



Asian Noodle Soup

Ingredients

• 2 cloves garlic finely chopped

• 1 – 2 onions finely chopped

• 1 Tablespoon olive oil

• 6 cups organic vegetable stock or water with natural

stock

• 1 - 3 teaspoons miso paste

• 1 packet thin vermicelli rice noodles

• 1 packet of mung beans

• Peas (still in their pods - cut on a diagonal)

• Lemon

• Sea salt

Equipment


• 1 x sharp knife

• 1 x large pot

Directions

Stir fry the chopped up onions in oil until transparent and cooked. When

golden brown add in water or stock and garlic.

Add the stock and miso paste. Heat until boiling and turn down

to simmer. Cook on low for 10 minutes or so and then add the

rice noodles. Continue cooking on low until the noodles are soft

and the soup is flavoursome.

Season with sea salt and lemon juice as required.

To serve place the noodles and soup broth in a big soup bowl.

Decorate the soup with generous amounts of fresh, crunchy

mung beans and sliced peas.


* This soup is also delicious with a squeeze of fresh lemon juice.

* My favourite brands of vegetable stock are called Herbamere and Kallo.



Roast Sweet Potato on Seasonal Greens

Ingredients

• 4 x sweet potatoes

• Olive oil to drizzle

• Sea salt to season

• Seasonal greens

Equipment

• 1 x knife


• 1 x large baking tray

• 1 x large serving platter

• 1 x oven

Directions

Wash the sweet potatoes and chop them into bite-sized pieces. Drizzle them

with olive oil.

Place them under the grill until they become soft on the inside and crisp and

crunchy outside.

Serve these sweet, tasty vegetable bites on a bed of seasonal fresh greens

for a very fast, healthy and easy meal, made in minutes!


* Drizzle with lemon juice or apple cider vinegar for a healthy, alkalising and

tasty dressing

* You can serve this with anything including fresh avocado, fresh tomato,

fresh herbs – practically anything you have in your refrigerator.



Red Thai Curry with Vegetables

Ingredients

• 1 - 2 Tablespoons of coconut oil

• 1 - 2 red and yellow peppers (cut into chunks)

• 1 - 2 onions (cut into small chunks)

• ½ head broccoli (cut into small florets)

• 1 - 2 courgettes (cut into chunks)

• 1 tin coconut cream/milk

• Sea salt to taste

• Water

Equipment

• 1 x large sized pot

• 1 x knife


Directions

Cut all the vegetables into bite-sized pieces. Set aside.

In a pot on medium heat, melt the olive or coconut oil. Add the curry paste,

onion and peppers. Stir and add ½ - 1 cup of water to create a nice sauce-y

consistency.

Now add in the coconut milk and cook on a medium heat, bringing

everything to a gentle boil. Add in the courgettes and broccoli.

Serve in a bowl, decorated with fresh coriander leaves on a bed of brown

rice, millet or quinoa.


* Use organic coconut milk/cream if possible

* You can also add in 1 – 2 Tablespoons of tomato paste for an extra tomato

taste. If you do, add in a ½ - 1 teaspoon of honey or organic agave and a

sprinkle of sea salt.

* You can add in extra greens such as torn spinach leaves, chard, chinese

cabbage or chopped kale.



Honey and Rosemary Roast Vegetables

Ingredients

• 1 - 2 red, green and yellow peppers

• 1 - 2 onions

• 1 - 2 sweet potatoes

• 1 garlic head - between 5 - 20 cloves

• 1 - 2 carrots

• 1 - 2 courgettes

• Coconut oil

• Fresh rosemary sprigs (or dried)


Equipment


• 1 x knife



Directions

Cut all the vegetables into bite sized wedges – peppers, onions into wedges,

kumara, carrots, and courgettes. Add the head of garlic.

Place on the baking tray. Add generous amounts of coconut oil, sea salt,

rosemary and honey and then bake in very hot oven until cooked (about

25-30 minutes depending on the size and quantities of vegetables).

As they are cooking give them a good stir to make sure that they cook and

brown evenly.

Let cool for a few minutes and serve fresh out of the oven with a crisp, fresh

seasonal salad.


* Can substitute organic baby potatoes for the kumara.



Fresh Basil and Pesto Quinoa

Ingredients • 1 cup quinoa

• 2 cups water

• Big handful basil

• 1 clove garlic

• Dash sea salt

• 2 Tablespoons parmesan cheese (optional)

• ½ - ¾ cup extra virgin olive oil

• 1 lemon (juice)

• Generous handful of nuts

• Selection of fresh green salad leaves, baby tomatoes chopped in

quarters and lemon quarters

Equipment • 1 x medium sized pot

• 1 x knife


• 1 x citrus juicer (optional)

• 1 x food processor or hand blender

Directions Boil the water and simmer the quinoa for 10 minutes or until cooked. Quickly

rinse the quinoa in cold water and drain in a colander or sieve.

In the food processor or blender place the basil, garlic, sea salt, cheese (if

desired). Slowly add the olive oil to create a rich pesto sauce. Add enough

oil to get the desired consistency for your pesto. Add in about half the

amount of lemon juice.

At this stage do a taste test. You want the pesto sauce a tangy bite but not

too much. Add, more lemon juice, sea salt or fresh basil as desired.

To serve, place the warm quinoa in a bowl (per person). Decorate with

green leaves and pesto sauce. Arrange the chopped tomatoes and then

drizzle olive oil, a dash of sea salt and a quarter slice of lemon on top.


* For a vegan alternative, replace the parmesan cheese with Engevita

(yeast flakes).

* My favourite nuts are either pine nuts or walnuts.



Quinoa with Seasonal Greens

Ingredients

• 1 cup quinoa

• 2 cups water

• Mixed seasonal greens

• 2 eggs (hardboiled)

• Tamari to taste

• Drizzle of olive oil


• Squeeze of lemon juice

Equipment • 1 x medium sized pot

• 1 x knife


• 1 x serving plate or bowl

Directions

Cook the quinoa in boiling water for about 10 minutes or until soft. Drain and

rinse. Scoop the cooked quinoa into a bowl or place it on a plate. Flavour

with a few splashes of Tamari.

On a plate, arrange a selection of seasonal greens and sliced hard boiled

eggs. Season with ground linseed, olive oil, sea salt and a squeeze of lemon.

Eat as is or add any other cut up vegetables you have in the cupboard.


* Add a splash of colour by grating 1 or 2 carrots and adding it to the side of

the plate.

* This dish would also be nice with grated beetroot or sliced up cucumber.

* As seen in this photo, I sometimes like to serve this dish with fermented

vegetables such as sauerkraut (pickled cabbage). This is a special health-

giving preserve that is high in nutrients that aid and support digestion. You

can buy it from your local heath food shop.



Roast Beetroot Salad

Ingredients

• 6 baby beetroots

• Olive oil

• Seasalt

Equipment

• 1 x oven

• 1 x medium sized mixing bowl

• 1 x knife




Directions

Turn the grill oven onto 200 degrees Celsius.

Wash and chop the beetroot in quarters. Place them in a mixing bowl and

drizzle them with olive oil. Grill them until cooked and soft on the inside.

Serve on a bed of mixed greens such as lettuce, baby beet leaves, baby

spinach and fresh herbs.


* To make a more substantial dinner you could also serve this alongside a

grain such as rice, millet or quinoa.

* Whilst grilling the beetroot, you could also chop up and add small pieces

of peppers, onions, garlic cloves, tomatoes and pumpkin if desired.



Avocado and Herb Salad

Ingredients

• 2 avocadoes

• 2 tomatoes

• 10 asparagus stems, raw or steamed, cut into 3’s

• Red onion, cut into fine, thin strips

• 1 - 2 peppers – either red, orange, yellow, green pepper, cut into thin

strips

• Chunk of goat cheese

• 2 hard boiled eggs, sliced or cut into quarters

• Olives - green, brown, red, stuffed olives

• Fresh herbs - selection of mint, basil, sage, dill, parsley,

• Fresh greens – selection of lettuce, spinach, baby spinach, or spinach

leaves

• Handful of rocket

• Dressing of your choice (optional)

Equipment

• 1 x big bowl


• 1 x knife

Directions

Chop everything up and mix together. Drizzle over the fresh dressing. Be

creative, create a masterpiece of rainbow colours and textures - it will

look and taste amazing!


* A crunchy addition is sunflower, sesame, pumpkin seeds cooked in Tamari

* Broccoli florets – lightly cooked or raw

* Cauliflower florets – lightly cooked or raw

* Carrots chopped up into small rounds or sticks

* Celery chopped up into small pieces or sticks

* Sprouted sunflower seeds or mung beans or alfalfa



Mixed Vegetable and Nut Roast

Ingredients

• 2 cups cooked and cooled Buckwheat or millet

• 2 – 3 cups nuts (chopped)

• 1 Cup breadcrumbs (more or less)

• 2 - 3 cloves of garlic chopped finely

• 3 cups of vegetables chopped finely (such as broccoli, cauliflower,

onions, leeks, zucchini, carrots, red peppers, parsnip, pumpkin etc)

• 5 Tablespoons Tamari or MSG –free soy sauce

• ½ cup chutney, tomato Sauce or tomato Paste

• 4 eggs (lightly beaten)

• Herbs to season – fresh or dried

• ¼ cup of poppy and sesame seeds

• ¼ teaspoon chilli (optional)


Equipment

• 1 x food processor or blender

• 1 x oven


• 1 x non – stick dish

Directions

Heat Oven to 400F / 200C.

Mix well together all ingredients. Season with herbs and sauces. If you need

more liquids add water. If the mixture needs more binding add some dried

breadcrumbs or fresh bread cut finely. Season to taste.

Grease well a non-stick dish with oil or butter. Pour in all ingredients. Will be

quite hearty looking! Put into oven and cook well for 1-1.5 hours.

Serve with a fresh green salad or green vegetables like broccoli.

Will keep well for leftovers for the week or can even be frozen when cold.


* Use gluten free breadcrumbs if you have them.



Dessert



Raw Chocolate Hearts

Ingredients

• 2 - 4 heaped Tablespoons of coconut oil

• ¼ cup pure maple syrup or honey

• ½ teaspoon pure vanilla essence


• ¼ - ½ cup cocoa or raw cacao powder

Equipment

• 1 x chocolate mold tray (I used a heart-shaped one but any is fine)

Directions

Melt the coconut oil in a pan. Add in the maple syrup or honey, vanilla

essence, sea salt and raw cacao/cocoa powder.

Chill in the freezer for minimum 20 minutes to set and longer if you like. Keep

in the refrigerator in a dry sealed container (if they last that long!)


* Jaffa - add in finely grated orange zest and squeeze of orange juice.

* Chilli - add in finely chopped chilli pepper.

* Sea salt – lightly sprinkle Maldon sea salt over the chocolate in the mold

(before they set).

* Peppermint - add in a few drops of high quality peppermint essence.

* To eliminate caffeine, replace chocolate powder with carob powder.

* To create textured chocolates add in your choice of chopped nuts or

dried fruits.



Apple Crumble

Ingredients

• 4 - 6 apples

• ½ teaspoon cardamom, nutmeg, cinnamon, ground

cloves or mixed spices

• 6 whole cloves

• 2 - 3 cups rolled oats

• ½ -1 cup melted coconut oil (or organic butter or olive oil)

• 1 teaspoon vanilla essence

• 2 Tablespoons honey

• 1 teaspoon cinnamon and/or ¼ teaspoon nutmeg (if

desired)

Equipment

• 1 x apple peeler or sharp knife


• 1 x mixing bowl

• 1 x cake dish or tin for baking

Directions

Peel and cut up apples into chunks. Sometimes I like to leave the skins on but

if not desired, peel first. Put into a deep baking dish, add in a few whole

cloves and sprinkle of cardamom or mixed spices if liked.

In your mixing bowl, prepare the crumble by mixing together the oats, oil,

vanilla essence, sweetener and spices. Add a small amount of water if

needed, to get a crumbly, clumpy texture. Place on top of the chopped

apple and bake at 180 degrees until the apple stews and crumble is

crunchy and golden brown.


* Serve with a dollop of fresh organic yoghurt or non-dairy milk

* Replace honey with agave nectar or pure maple syrup

* Alternatively you can stew the apple first in a pot, then put the

unbaked crumble on top of the stewed apple and cook the

crumble under the grill.



Double Chocolate Fudge Cake

Ingredients

• 1 ½ cups of walnuts

• Dash sea salt

• 12 pitted medjool dates

• ½ cup cocoa

• 1 tsp pure vanilla essence

• Water or non-dairy milk to mix

Equipment

• 1 x blender



• 1 x cake tin

Directions

Grind walnuts in blender until finely ground. Scrape into a mixing bowl. Add

to the walnuts, the dates, cocoa, vanilla essence and add enough

water/milk to make sure that the mixture sticks together. If too sticky, add

more cocoa or a dry ingredient like ground or chopped almonds.

Transfer to a 5 inch cake round cake tin and chill for 2 hours. Decorate with

fresh fruit (ie. raspberries or strawberries), chocolate sauce, yoghurt or

coconut chips.


* Swap the cocoa for raw chocolate powder (cacao) or carob.

* You can also roll these wee delights into balls, and roll them in coconut or

cocoa for a delicious treat.

* For a decadence or special occasion, use this as a base and top with filling

from the ‘Chocolate Oatcake’ recipe.

* If desired, make a simple chocolate sauce from melted coconut butter,

chocolate powder (your choice) and a sweetener (again, your choice).

Drizzle it over your dish and then place it to set for a few minutes in the

freezer.



Chocolate Oatcake Slice

Ingredients

Base:

• 2 cups rolled oats (fine)

• 3 – 4 Tablespoons coconut oil

• 1 – 2 Tablespoons honey

• 1 teaspoon cinnamon

• 2 Tablespoons cocoa powder

Filling:

• 2 cups cashew nuts

• ¼ - ½ cup maple syrup or apple juice



• 3 Tablespoons cocoa powder

• Water or non-dairy milk as required

Equipment

• 1 x blender or food processer

• 2 x mixing bowl


• 1 x spring form (removable base) or cake tin

Directions

Soak the cashews in warm water in a mixing bowl for 30 minutes. Set aside.

Melt the coconut oil over gentle heat. Add in the honey, vanilla essence

and rest of dry ingredients. Massage this mixture until you obtain a crumbly

texture but one that sticks together. Add small amount of water if needed.

Press this mixture into a spring form tin or cake dish. Put in the freezer to set.

In a blender mix the soaked cashews, maple syrup/apple juice, vanilla

essence and sea salt together. Blend together until thick, creamy and

smooth. Add in the cocoa powder. Add liquid if needed. Once desired

consistency is reached, pour on to the chilled base. Set in the fridge.


* Replace cocoa powder with raw cacao powder or carob powder.

* Replace honey with apple juice, stewed apple, agave or pure maple syrup



Raw Chocolate Mousse

Ingredients

Chocolate Mousse:

• ¼ cup pitted medjool dates, soaked in hot water until soft

• ¼ cup honey

• 1 x teaspoon pure vanilla essence

• 2 x ripe and creamy (soft) avocadoes

• ½ cup raw cacao powder (more or less to taste)

• ¼ - ½ cup dairy-free milk (Organic almond milk or fresh apple juice)

Topping:

• 1 x banana (sliced)

• Coconut nectar to serve

Equipment

• 1 x blender or food processor

• 1 x small bowl

• 2 - 4 x beautiful bowls

Directions

In a small bowl, pour the hot water over the dates until well covered. Leave

for 5 -10 minutes until the dates become super soft and squishy. In a food

processor or blender, place the dates, honey and vanilla essence together

and process until the ingredients become super smooth.

Sieve the raw cacao powder to remove any ‘chocolate’ powder lumps and

place in the blender. Add in the avocadoes. Process the mixture until

smooth, chocolate-y and creamy. Add extra liquid as needed and process

briefly until you get the perfect consistency.

Scoop the mousse into beautiful wine or cocktail glasses (sundae dishes are

also great!) Presentation is key! Chill the mousse. It will keep for 1 - 2 days

refrigerated (if it lasts that long!) Serve topped with thinly sliced banana and

drizzled generously with coconut nectar (or maple syrup).

Katrina’s Quick Tips * Can replace honey with maple syrup, coconut nectar or agave

* Can replace raw cacao powder, carob or cocoa

* Can replace almond milk with hemp, rice or any other dairy free milk



Berry Sorbet

Ingredients

• 250 gram bag mixed frozen berries

• 2 x frozen bananas

• ½ cup maple syrup or honey

• ½ - 1 cup cashews

• ½ - 1 teaspoon vanilla essence

• Water or non-dairy milk (as required)

• Raw chocolate nibs to decorate

• Frozen berries to decorate

Equipment

• 1 x food processor or blender

• 2 x glass dishes to serve

Directions

In your processor or blender, blend the frozen berries. Work quickly, adding

the maple syrup, cashews and vanilla essence to your berries. Blend again

and if required, slowly add enough liquid (water or milk) to get a wonderful

creamy consistency.

Pour into a parfait dish and decorate with frozen berries and chocolate nibs.

Leave to set in the refrigerator or freezer.


* Swap out the berries for Mango Sorbet.

* Swap out the berries for cacao powder or carob, for Chocolate Sorbet.



Chia Chocolate Heaven

Ingredients

• ¼ cup chia seeds

• 1 cup almond milk (or a non-dairy or raw milk of your choice)

• 2 Tablespoons carob powder or/2 Tablespoon raw chocolate powder

• 3 bananas mashed or blended



Equipment

• 1 x blender (optional)

• 1 x mixing bowl

• 2 x glass dishes / wine glasses

• 1 x Spatula

Directions

Mix everything together.

Pour into beautiful wine glasses or individual glass pudding dishes to serve.

Chill for 1- 2 hours.

If you really can’t wait, feel free to get a spoon and eat immediately! :)


* I like to decorate the top with fruit, mint leaves, chocolate shavings or

melted chocolate….



Snacks



Sliced Mangoes

Ingredients

• 1 mango (organic if possible)

Equipment

• 1 x small sharp knife


• 1 x serving platter

Directions

Remove the stone by cutting the mango into 3. Do this by slicing carefully

around the stone from top to bottom and then bottom to top following the

line of the stone. This will give you 2 pieces of mango with skin underneath

(like a natural bowl).

Now cut the centre-piece out and remove the skin (this is a a perfect little

snack for the chef or reserve this piece of mango for a smoothie).

You will have 2 fleshy mango servings with the skin underneath. Cut the

mango flesh into squares.

To serve, place on a flat plate and enjoy! The cubes will be the perfect size

to be scooped out with a teaspoon.


* This is a perfect sweet and juicy snack to be enjoyed anytime of the day. It

also makes a great breakfast dish.



Fresh Bowl of Cherries

Ingredients

• Fresh cherries (local and organic if possible)

Equipment

• 1 x serving bowl

Directions

Chill the cherries by placing in the refrigerator for a few hours.

Wash and dry the cherries well.

Serve in a beautiful serving bowl or long platter dish.


* Can be served in combination with other fresh fruit.

* This dish looks fabulous when served in a beautiful glass bowl.



Fresh Fruit Platter

Ingredients

• 2 pink grapefruits

• 2 oranges

• 1 punnet blueberries

• 1 punnet strawberries

Equipment

• 1 x sieve or colander


• 1 x sharp knife

• 1 x glass dish for serving

Directions

Wash the fruit well.

Slice grapefruit and oranges in rounds and place on the glass platter dish.

Sprinkle over the blueberries and strawberries, arranging them to maximise

the different colours and design of your dish.

Store in the refrigerator and eat as soon as possible.


* Serve plain or with a side sauce made from thick, organic plain yoghurt,

sliced fresh mint and clear honey.



Sweet Potato Wedges

Ingredients

• 2 large or 3 medium sized sweet potatoes

• Olive oil to drizzle


Equipment


• 1 x large knife



• 1 x oven

Directions

Heat the oven to 200 degrees Celsius.

Wash and chop the sweet potatoes into 8 ‘wedges’.

Place the chopped wedges in a bowl. Drizzle the wedges generously with

olive oil and sea salt.

Spread these seasoned wedges on your baking tray and cook for 20-30

minutes or until soft on the inside and crispy on the outside.

Serve with a big green salad of your choice.


* Add dried herbs such as mixed herbs, rosemary or basil for extra flavour.

* You can substitute the sweet potatoes for regular potatoes.

* For an extra zing, squeeze a few drops of fresh lemon juice over the

wedges just before serving.



Vegetable and Goat Cheese Platter

Ingredients

• 1 - 2 carrots

• 1 red peppers

• 1 avocado

• Generous chunk of fresh goats cheese

• Selection of fresh herbs

• Selection of fresh green salad leaves

Equipment


• 1 x sharp knife

• 1 x large round serving platter

Directions

Wash and cut the carrots into julienne strips. Cut the red pepper into thicker

strips. Aim for about 6 – 8 strips per pepper.

Cut the avocadoes in halves and remove the stone. Scoop out the

avocado and slice into cubes, thin slices or serve in its skin.

Arrange on a large platter the greens, the herbs, the cheese and the

vegetables. Make the platter look as colourful and bright as you like.

Sprinkle with fresh parsley if desired.


* For a vegan alternative, replace the goat cheese with hummus or a

vegetable dip of your choice.

* If desired, serve this dish with wheat free crackers such as Ryvita biscuits,

Nairn oatcakes or your own personal favourite selections.



Kale Chips

Ingredients

• 1 bag fresh kale (chopped)

• Drizzle olive oil

• Dash sea salt

Equipment


• 1 x oven

Directions

Spread the chopped kale on an oven tray.

Lightly drizzle with olive oil and sea salt.

Bake in a hot oven at 200 Celcius for about 5 – 10 minutes, or

until the kale ‘chips’ begin to turn golden brown. Watch them,

as they become crisp really quickly.

Let cool for a few minutes and enjoy!


* Sprinkle kale chips with Engevita (nutritional yeast extract flakes) before

and after cooking for a nutritional B12 boost and an extra, yummy ‘cheesy’

flavour.

* Serve either plain as is or with a dip made from blended ½ cup tahini, ½

clove garlic, squeeze lemon juice and pinch sea salt. Simply blend together

to taste. Add water to dilute if necessary.



Drinks



Fruity Water

Ingredients

• Fresh water

• Fresh mint

• Lemons

• Strawberries

Equipment

• 1 x glass jug

• 1 chopping board

• 1 x sharp knife

Directions

Wash the mint and break into mint sprigs.

Chop up the lemons as pretty as you can, leaving the skin on. Place in the

jug.

Chop up the strawberries and place in the glass jug.

Add the fresh water – leave to sit and the taste of the fruit and mint will infuse

the water.


* Choose organic fruit if you can

* Use pure, filtered water

* Fresh chopped pineapple is a tasty (and pretty) addition

* As you drink the water, simply refill it when the water is about half way and

the flavours will keep infusing the next batch of water.



Blackberry Smoothie

Ingredients

• Generous handful (or 2) of fresh or frozen berries

• 1 banana (optional)

• 1 -2 cup of water, fresh juice or soda water or organic raw milk or

organic dairy –free milk alternative (see below)

• Ice (optional)

Equipment

• 1 x blender

• 1 x large glass

Directions

Blend everything together in a blender for a high-energy morning breakfast

drink!


Use this as a basic recipe and make different variations, such as:

* Mango smoothie – replace berries with fresh mango

* Peach smoothie – replace berries with fresh peaches

* Green smoothie – replace berries with fresh kiwifruits

* Omega 3 boost – add in 1-2 Tablespoons of omega 3 oil

* Creamy smoothie – add in 2 Tablespoons of organic yoghurt

* Ideas for the dairy-free milk alternative include coconut milk, rice milk,

hemp milk, almond milk, quinoa milk, oat milk, soy milk

* Can also use organic raw milk (unpasteurised) if you can find it. Usually you

will need to get this direct from a farmer or farmers market.



Detoxifying Green Juice

Ingredients

• A big bunch dark greens (like spinach or kale)

• 1 cucumber

• 2 apples or pears

• 2 celery stalks

• 1/2 cup chopped green cabbage or lettuce

• Small piece fresh ginger

• Squirt of ½ freshly squeezed lemon

Equipment

• 1 x juicer

• 1 x knife


• 1 x blender (optional)

Directions

Juice the first 6 ingredients - squeeze lemon juice in at the end. Add

couple ice blocks and serve immediately! If wanted, you can add water

to dilute the juice.

I often like to double the recipe and store in fridge. Drink within 24 hours.


Variations:

* Add juice to blender and add avocadoes for a creamy sensation

* Add juice to blender and add kiwifruits.

* Add juice to blender and add watermelon.



Healing Green Smoothie

Ingredients

• A big bunch dark greens (like spinach or kale)

• 2 apples or pears

• 1 banana

• Fresh herbs

• Squirt of ¼ fresh lemon

Equipment

• 1 x blender

• 1 x knife


• 1 -2 x big glasses

Directions

Blend all ingredients in your blender on high until the greens are well

blended. If wanted, you can add water to dilute the juice.

Squeeze lemon juice in at the end.

If desired, you can add a couple of ice blocks and serve immediately!

I often like to double the recipe and store in fridge if there is anything left

over. Drink within 24 hours.


Variations:

* For creaminess add avocadoes

* Add peeled kiwifruits and juice with other ingredients.

* Add watermelon flesh and juice with other ingredients.

* Presentation is everything – Try to serve in beautiful glasses. My favourites

are cocktail glasses.



Miracle Weight Loss Juice

Ingredients

• 2 grapefruits

• 1 lemon

• ½ - 1 apple

• Piece of fresh ginger

• 1 Tablespoon aloe vera juice

Equipment

• 1 x juicer

• 1 x knife


• 1 x big, tall glass

Directions

Remove the skins from lemons and grapefruits.

Juice them, along with the apple and fresh ginger.

Add in the aloe vera juice. Give it a quick stir with a wooden stirrer (or chop

stick). Then drink immediately or within 24 hours.


* I often like to double the recipe and store the leftover drink in the fridge for

a quick and healthy snack for later in the day.

* Add watermelon and juice it with the other ingredients.

* Add fresh mint and juice it with the other ingredients.



Honey and Lemon Tea

Ingredients

• Juice of ½ lemon (squeezed)

• 1 generous teaspoon honey

• Teapot of hot water

Equipment

• 1 x teapot

• 1 x sharp knife


• 2 big cups

Directions

Boil the jug and pour the hot water into your best teapot.

Cut the lemon in quarters or halves and squeeze the lemon juice by hand

into the teapot. Mix in a big spoon of the honey until it melts and dissolves.


* If you like a real lemon-y taste, juice the whole lemon. If you prefer a more

subtle lemon taste, squeeze in the juice of ¼ - ½ of the lemon.

* Sliced up pieces of fresh ginger makes a tasty addition if you have it in your

cupboards.



Chocolate Shake

Ingredients

• 2 cups almond milk

• 1 - 2 bananas

• 4 Tablespoons cocoa

• 1 – 2 Tablespoons honey

Optional (for decoration)

• Cacao nibs/chocolate shavings

• A few frozen raspberries

Equipment

• 1 x blender

Directions

Blend everything together on high speed until thick and creamy.

If the mixture is too thick, thin it down by adding some cold

water. Blend again on low to mix.


* Substitute the cocoa, for raw cacao powder or carob powder

* Substitute the almond milk for any non-dairy milk of your choice

* Add any fresh or dried fruit as you desire for an endless variety of flavours

* Replace the honey with ½ cup apple juice

* Try making it without the banana



Vanilla Crunch Shake

Ingredients

• 1 cup almond milk

• 1 banana

• ½ cup muesli

• Handful sunflower seeds

• Handful pumpkin seeds

• 1 – 2 teaspoons pure vanilla essence

• 1 teaspoon honey

• Water to dilute if desired

Equipment

• 1 x blender

• 2 x glasses

Directions

Blend everything together on high speed until thick and creamy.

If the mixture is too thick, thin it down by adding some cold

water. Blend again on low to mix.


* Substitute the almond milk for any non-dairy milk of your choice

* Add any fresh or dried fruit as you desire for an endless variety of flavours

* This makes a great breakfast smoothie, as well as an ‘anytime’ of-the-day

snack.



Fresh Orange Juice

Ingredients

• 4 oranges

• Ice (optional)

Equipment

• 1 x sharp knife


• 1 x small, hand held citrus juicer

• 2 x glasses

Directions

Cut the oranges in half.

Using your citrus juicer, press the oranges by hand to remove as much juice

as possible.

Add ice (if desired) and serve immediately.


* If you do not have a citrus juicer, simply remove the skin and juice them in

a regular juicer



Tropical Fruit Smoothie

Ingredients

• ½ pineapple

• 1 mango

• 1 banana

• 1 apple

• Water to mix

Equipment

• 1 x blender

• 1 x sharp knife


Directions

Cut the pineapple and mango in half and remove the skin. Cut them up

and place them in your blender.

Peel and de’core’ the apple and along with the banana add in to your

blender. Blend together until pureed. Add water and place the blender on

high speed until your perfect consistency is obtained.


* Replace the water with a non-dairy milk and/or Greek organic yoghurt to

obtain a thicker, creamier consistency.



Healthy Substitutes

White sugar: Honey, stevia, coconut nectar, maple syrup, agave,

yakon syrup

White Flour: Spelt, rye, bran, buckwheat, quinoa

White Rice: Lentils, millet, quinoa, buckwheat, brown rice,

amaranth, split peas, barley, oats, polenta

Pasteurised milk: Organic almond, rice coconut, oat, quinoa,

hemp or soy milk

Flavourings (savoury): Lemon juice, organic stock cubes, fresh or

dried herbs, curry, spices (cumin, curry, coriander, cinnamon)

White salt: Use flaky sea salt; either white, pink or grey sea salt.

Flaky Maldon sea salt from the UK is one of my favourite brands.

Vinegar: Avoid balsamic, malt, white Wine, soysauce (with MSG).

Use coconut vinegar, apple cider vinegar, Tamari or liquid

aminos instead

Hydrogenated, partially hydrogenated and trans fatty oils:

Use organic extra virgin coconut oil and olive oil

Flavourings (sweet): Vanilla essence, stevia, berries: strawberries,

raspberries, blueberries, blackberries, spices such as nutmeg,

cinnamon, ginger, citrus fruit fresh juice/pulp: orange, lemon,

grapefruit.

Sugar, sugar-free and diet soft drinks: Coconut water, filtered

Water, water with fresh lemon and fresh mint

If you enjoyed this recipe book from Katrina and want to read

more of her books and articles, check them out on her website.



Acknowledgments

• A big thanks to my husband Damien, who has helped me to

plan, design and create this recipe ebook. Thank you so

much honey.

• With special thanks to my 2 dear friends and food lovers, H

and Ahqulieah. I have featured photos of your divine dishes

in this book, because they captured my heart, along with

my taste buds! Thank you to both of you for sharing your

love and food with me in person, and us in this recipe book!

• Thank you to my readers, subscribers, friends, yoga students

and Yoga Girl community. You inspire me and bring so

much joy into my life. Thank you from my heart to yours,

many, many blessings xx

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