7 quick recipes for everyday life
Whip up meals real quick with these quick and easy recipes that won't take more than 20 minutes of your time.
recipe marking
lactose free
vegan
raw
animal protein
Chia pudding
(1 portion)
active time - 10 minutes Passive time - 15 minutes
ingredients
- 1 1/2 tbsp chia seeds (15g)
- 6 tbsp any plant-based milk without sugar or preservatives (90ml), e.g. homemade almond milk
- 1/2 tbsp maple syrup
- 1/2 mango, peeled, pit removed (150g) (can use frozen mango)
- 1 to 2 tsp coconut milk if using frozen mango To serve:
- 1 tsp shredded coconut
- 1 tsp goji berries
- 2 leaves fresh mint
method
1. Mix chia seeds, milk, and maple syrup. Stir until the chia seeds are completely submerged in the milk and evenly distributed throughout the liquid. There should not be any lumps!
2. Leave to thicken in the refrigerator for 15–30 minutes, or better still, overnight.
3. Peel the mango and remove the pit. Blend the pulp until it becomes the consistency of a purée. If using frozen mango, add a little coconut milk
before blending.
4. When the chia mixture has thickened, layer half the mango purée evenly in a jar or glass. Then add the chia pudding and top with the remaining purée.
5. Garnish with shredded coconut, goji berries, and mint leaves.
benefits
Chia seeds are a rich source of Omega 3, which helps to stabilize sugar levels in the blood.
tip
This dish can be eaten for breakfast, or as an after-meal dessert. It can also be spooned into shot glasses as part of a buffet. The pudding (see steps 1 & 2) can also be prepared in advance and used as a quick breakfast or healthy snack for 3–5 days.
Banana pancakes
(2 portion)
active time - 10 minutes
ingredients
- 1 medium banana
- 1 egg
- 1 tbsp chia seeds
- 1/2 tbsp coconut oil or ghee To serve:
-2 to 3 tbsp maple syrup
- 1 handful fresh berries
method
1. Mash the banana with a fork and mix in the egg and chia seeds.
2. Heat the coconut oil or ghee in a frying pan.
3. With a tablespoon, spoon the batter into the pan to form pancakes. Flip the pancake over quickly as soon as the bottom side has browned.
4. Serve with maple syrup and berries.
Bircher muesli
(2 portion)
Active time – 5 minutes
Passive time – 30 minutes
ingredients
- 100g rolled oats
- 350ml coconut milk, can use canned
- 1 to 2 tbsp maple syrup, to taste
- 2 tbsp chia seeds (20g)
- 1 tbsp pumpkin seeds (15g)
- 1/4 vanilla pod with seeds
- 1/2 medium green apple with peel
- 1 tbsp coconut flakes
- 1 tbsp chopped macadamia nuts, walnuts, or pecans (15g) To serve:
- 1 handful fresh berries
- 1/2–1 tbsp hemp seeds
- 3 to 5 leaves fresh mint
method
1. Place all the ingredients together in a bowl except the apple, coconut flakes, and nuts. These should be added later so they don’t get too soggy and retain their crunchiness when you eat them.
2. Leave to rest at room temperature for 30 minutes, or in the fridge overnight.
3. Grate the apple and mix with the ingredients in the bowl. Add the coconut shavings and nuts.
4. Garnish with berries, hemp seeds, and mint leaves to serve.
Vegetable nori rolls
(4 portions)
active time - 20 minutes
ingredients
- 100g lettuce leaves
- 1 medium bunch parsley (30g)
- 1 medium bunch basil (30g)
- 1 medium bunch cilantro (30g)
- 100g spinach
- 1 large avocado
- 1 tbsp coconut oil
- 6 eggs
- 6 sheets nori
For the sauce:
- 1 cup goat milk yogurt (240ml)
- 1 tbsp soy sauce
- 1 tsp paprika
method
1. Finely chop the herbs. Mix in a bowl.
2. Slice the avocado flesh lengthwise.
3. Prepare the sauce by combining all the ingredients.
4. Heat the coconut oil in the smallest frying pan you have.
Beat the eggs one by one in separate bowls. Fry the beaten
eggs one at a time in a pan until cooked through. Each mini omelet should be about 5mm thick. Place the mini omelets on a plate or chopping board and allow to cool.
5. Place the nori sheet separately on a table or chopping board.
On the bottom part of each nori sheet place one omelet.
Top the omelet with an even layer of chopped herbs, covering 2/3 of the nori sheet. Form a strip of avocado from left to right in the center of the nori, on top of the herbs.
Drizzle 1 tsp of sauce over the avocado strip.
6. Roll from bottom to top. Brush the free edge of the nori sheet with sauce to help the roll hold its shape. You may want to use a sushi mat. The rolls should be quite tight.
Repeat with the remaining nori sheets.
7. Cut each roll with a sharp knife into 4–5 pieces. Serve with the remaining sauce.
Kale and tuna salad
(4 portions)
active time - 10 minutes
ingredients
- 4 to 5 medium kale leaves
- 1 tbsp lemon juice
- 100g canned tuna, in oil
- 10 medium cherry tomatoes
- 1/2–1 medium avocado
- 100g cashew mayonnaise
sea salt or pink Himalayan salt
freshly ground black pepper
method
1. Cut the tough stalks off the kale. Tear the leaves into medium-sized pieces, about 5cm long.
2. Transfer the kale leaves to a bowl. Add the lemon juice and a pinch of salt. Mix by hand, making sure to cover the kale well with the liquid. It should
change color and soften.
3. Add a generous amount of mayonnaise to the bowl. Mix well.
4. Cut the tuna into chunks.
5. If using a whole avocado, half it and remove the pit, then cut the flesh into medium cubes. Cut the tomatoes in half. Add the tuna, avocado, and tomatoes to the kale and mix well. Season with salt and pepper.
Pumpkin soup
(3 portions)
Active time – 20 minutes
ingredients
- 500g pumpkin, peeled and seeded
- 1 medium leek, white part only
- 1/2 bulb garlic
- 2 cups vegetable stock or water (500ml)
- 1 tbsp ghee
- 1.5–2 cm fresh ginger
- 1/2 tsp ground cumin
- 1/2 tsp ground turmeric sea salt
or pink Himalayan salt
freshly ground black pepper
To serve:
- 1 handful toasted pumpkin seeds
- 3 tbsp coconut cream
method
1. Dice the pumpkin into 2x2 cm cubes. Slice the leek into thick rondelles. Separate the garlic cloves and squeeze through a garlic press. In a thick-bottomed pot sauté the leek and garlic in the ghee until golden.
2. Grate the ginger. Add the ginger, turmeric, and cumin to the pan. Continue to cook for 1 minute.
3. Add the pumpkin and the hot vegetable stock or water. Season with salt and pepper. Turn up the heat to medium. Bring to a boil then simmer for 15 minutes or until the pumpkin is soft.
4. Transfer the soup to a heat-proof food processor or blender and blend until smooth. Serve garnished with toasted pumpkin seeds and a swirl of coconut
cream.
Quick chicken with
chili sauce
(2 portions)
active time - 10 minutes
ingredients
- 4 tbsp cashew mayonnaise
- 2 small red chilies, with seeds
- 450g chicken breast fillet
- 2 tsp oregano
- 1 tbsp coconut oil
- 2 tbsp finely chopped chives
- 2 to 4 medium lettuce leaves
To serve: Sea salt or pink
Himalayan salt freshly ground black pepper
method
1. Finely chop the chilies and mix into the mayonnaise.
2. Cut the chicken breast in half horizontally so that each half is no more than 1.5cm thick. If preferred, keep the two halves joined at the center to butterfly
the breast.
3. Season both sides of the fillet with salt and oregano.
4. Heat the coconut oil in a frying pan. Fry the chicken for about 3 minutes on a medium heat until golden. Turn the breast and salt the fried side.
5. When the chicken is browned on both sides and cooked through, remove the pan from the heat.
6. Place the chicken on a chopping board. Cut the carrot into long strips 1cm thick. Brush with chili mayonnaise. Sprinkle with the finely chopped chives.
7. Serve on a bed of lettuce.
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