Currant Griddle Scones – makes 8

 

Adapted from Vegetarian Soups for All Seasons
By Nava Atlas

Immune Power Soup – serves 5

 

Adapted from a recipe by Jonathan Galland in The Fat Resistance Diet
By Leo Galland MD

Big Vegetable Bowl – serves 2

Adapted from a recipe in The Fat Resistance Diet
By Leo Galland MD, Jonathan Galland

Rainbow Wraps – serves 6 for lunch, 12 for appetisers or snack

There’s no better way to get lots of vitamins, minerals, and enzymes in your diet than by eating a mixture of different brightly-colored veggies–since bright colors in natural foods signal the presence of antioxidant flavonoids. Here, flour tortillas enclose a wonderful melange of fresh raw veggies and hummus for a tender wrap experience that makes a great picnic or lunchbox offering, snack, or appetizer.

INGREDIENTS:

6 large flour tortillas
1/4 small head red cabbage, shredded
1/4 bunch spinach, chopped
1 yam, shredded
1 zucchini, shredded
1 cup hummus (store-bought works fine)

METHOD:

1. Warm the tortillas in a microwave, grill top, or oven.

2. Place 1/6 of the ingredients in each tortilla.

3. Roll up burrito-style, then cut in half on a slight diagonal.

Chilled Asian Noodles with Snow Peas, Peppers and Peanuts – serves 8 to 10

This refreshing chilled main dish combines the tangy Asian flavors of sesame oil and tamari with tender marinated noodles, crisp veggies, and peanuts for a meal that satisfies without a lot of calories.

INGREDIENTS:

1 pound Chinese egg noodles
3 1/2 tablespoons toasted sesame oil
3 1/2 tablespoons tamari or shoyu
2 tablespoons organic sugar
1 1/2 tablespoons balsamic vinegar
Coarse salt, to taste
Hot chili oil, to taste
1/2 cup scallions, thinly sliced
1/2 red bell pepper, thinly sliced
1/2 yellow bell pepper, thinly sliced
1/2 cup snow peas
1/2 cup roasted peanuts

METHOD:

1. Cook noodles according to package directions, drain, and place them in a large bowl.

2. Place the sesame oil, tamari, sugar, vinegar, salt, and chili oil in a small bowl, whisking until smooth. Pour over noodles, tossing to combine, then add scallions, peppers, and snow peas. Cover bowl with plastic wrap and marinate at room temperature for 3 hours, then refrigerate. 

3. Before serving, toss with peanuts.

Winter Warmer Soup – serves 1 (for Lighten Up detox plan)

Try this when you find you have overdone it after all the Christmas meals or the week of birthday:

INGREDIENTS:
250ml chicken or vegetable stock
100 gms of canned tomatoes
1 carrot, sliced
1/2 onion, chopped
75 gms potato, cubed
50 gms pumpkin, skinned and cubed
salt and pepper to taste

METHOD:
1. Put all the ingredients in a large pan and bring the mixture to the boil. Cover, then simmer for 20-30 minutes.
2. Pour the mixture into the blender or food processor and blend until completely smooth.
3. Finally, add salt and pepper to taste before serving.

Adopted from “Detox Solutions – 14 plans to detox your life” by Helen Foster

Sunrise smoothie

 

Ingredients:
-6 fresh [or frozen] strawberries, roughly chopped
-1 tsp sugar (optional)
-1 cup non-fat strawberry [or natural] yoghurt
-2 tbsp wholegrain cereal
-2 fresh strawberries, diced (for garnish)

Method:
1. Place the roughly chopped strawberries, sugar (optional) and non-fat strawberry [or natural] yoghurt in a blender.
2. Blend mixture until smooth.
3. Pour into a tall glass, serve with diced strawberries and wholegrain cereal.

Nutritional Analysis for Sunrise Smoothie
Energy : 309 kcals
Carbohydrate : 63g
Protein : 12g
Dietary Fibre : 10g
Total Fat : 1g
Sat. Fat : 0.2g
Calcium : 182mg

Comments:
*Like most berries, strawberries are high in vitamin C and anti-oxidants which slows down the ageing process and can prevent cancer.
*Yoghurt is just like milk and so will provide calcium for your bones.
*To complete your breakfast, add cereal, so that you get your carbohydrate intake and extra fibre.

Nuts & Fruit Mix (520 calories)

Ingredients:
- 2 cup oats
- ½ cup mixed nuts
- ½ cup dried fruit chopped

Method:
-Put the oats into a bowl & stir in the remaining ingredients until evenly mixed.
-Store in an airtight container.
Optional:
-Serve with soymilk & sweeten with maple syrup or brown sugar.
-Garnish with slices of fresh fruit in season.

Comments:
*You can also add yoghurt to improve your digestive system.
*Nuts are high in protein while fruits are a great source of fibre.
*This is also a good snack for children because it tastes sweet

Fruit salad & toast (Serves 1)

Ingredients:
- 1 cup mixed fruits, chopped
- 1/2 cup non-fat peach mango yoghurt
- 1 tbsp wheat germ
- 1 slice whitemeal bread
- 1 tsp low-sugar fruit jam

Method:
1. Place mixed fruits in a bowl.
2. Add non-fat peach mango yoghurt and sprinkle with wheat germ [or serve the yoghurt on the side].
3. Toast the whitemeal bread, spread with low-sugar jam and serve with fruit salad.

Nutritional Analysis for Fruit Salad & Toast:
Energy : 326 kcals
Carbohydrate : 66g
Protein : 11g
Dietary Fibre : 10g
Total Fat : 2g
Sat. Fat : 0.5g
Calcium : 74mg

Comments:
*When you use apple, keep the skin because this is where you find the most fibre.
*Strawberries and kiwis are both very high in vitamin C and they help absorb iron and are good for your immune system.
*When choosing grapes, pick those with the red skin because they have a lot of anti-oxidants in the skin.
*You can vary the fruits by using pears or mangoes, just make sure that you choose the more colourful fruits because they have more anti-oxidants.
*Add yoghurt for calcium and top the salad with wheat germ that you can easily get from the supermarket.
*Wheat germ has a lot of vitamin E which is a natural anti-oxidant. It’s also high in folate and zinc which is important for your immune system.
*You can also complement your fruit salad with a slice of toast. Use just a little non-sweetened or low-sugar jam.

Breakfast Drink (Serves 1) – Only 300 calories!!

Ingredients:
-1 cup milk or soya milk
-1 ripe banana (93 cal)
-1/2 cup fat-free yogurt (fresh or frozen)
-Flavorings (e.g. vanilla, chocolate syrup – optional)

Method:
Blend everthing in a blender for 10 seconds.

Comments:
*Bananas are used because they help move bowels but you can add other types of fruit.
*You can also vary the flavoring to vanilla or even choose to not add any flavouring at all.
*This drink is designed to be soft on the stomach yet helps wake you up in the morning