Meatless Carb-free Courgette Lasagne (tastes better than the original!)

Enjoy this delicious recipe with family or freeze into portions for a quick and easy HEALTHY snack any time. You’re welcome :)

8 courgettes, sliced lengthways

400mls passata

2 cloves garlic

4 tbsp dried oregano

400g tin chopped tomatoes

1 red chilli, chopped (avoid seeds if you don’t like spice!) 50g spinach

100g mushrooms (optional)

5 tomatoes, quartered

feta cheese, crumbled (optional)

olive oil

sea salt + black pepper

1. Drizzle courgette + quartered tomatoes with olive oil and season well. Roast in oven at 180C for 20 minutes, turning half way through.

2. While courgettes are cookgin, blend passata with chilli, garlic cloves and a pinch salt. Sautee mushrooms in a pan with oil.

3. Line base of a glass dish with courgette, then top with passata and some tinned tomatoes. Add another layer of courgette and repeat with more sauce and mushrooms. Repeat with final layer of courgette.

4. Sprinkle final layer of tomato with cheese + roast tomatoes on top.

5-Ingredient Gluten-Free Bread

QUINOA BREAD - makes enough for 1x bread pan

120g quinoa, soaked overnight

100g chia seeds, soaked in 200mls water over night

40ml olive oil

juice of 1 lemon (about ¼ cup)

1tsp baking powder

Soak quinoa and chia seeds separately overnight. Cover quinoa with enough water to be completely covered and leave both in the fridge overnight.

In the morning, preheat oven to 180C.

Drain the quinoa.

Pour olive oil and lemon juice into blender.

Add ½ the drained to the blender with other ingredients and blend until almost smooth.

Add chia seeds, baking powder and blend again until almost smooth.

Stir in remaining quinoa and pour mixture into a grease-proof paper lined pan.

Optional: Sprinkle mixed seeds on top and place in oven for 60-80 minutes.

This bread is great for toasting!

CHIA PORRIDGE

I LOVE this recipe. Chia pudding is a delight but can often feel sloppy or like it didn’t quite hit the spot. Have you ever tried chia gently heated so that it’s more like porridge? Delicious, comfort food, filling but doesn’t cause bloating!

RECIPE

INGREDIENTS

Makes enough servings for the whole family, or store it in the fridge for the week days before work.

¼ cup chia seeds

½ tin coconut milk

2-3 cups water

½ tsp matcha powder, maca or lucuma

smashed raspberries/strawberries

1 tbsp honey or maple syrup

Optional: desiccated coconut or coconut flakes

METHOD

1. Soak chia in coconut milk and ½ cup water for 15 minutes in pan, then add flavourings.

2. Gently stir over heat until warmed through, no need to boil. Add extra water to desired consistency.

3. Sprinkle with granola, rose petals, coconut, berries, as you wish!

BAKED BUTTERNUT SQUASH

Serves 2

1 x Butternut Squash

Rocket

10 cherry tomatoes, halved

2 tbsp pumpkin seeds

1/2 avocado

Olive oil

Juice of 1 lemon

Sea salt

Ground black pepper

Slice butternut squash in half lengthways and remove seeds.

Brush oil over the squash and roast for 45 minutes.

Add salad ingredients to a mixing bowl, season.

For the last 10 minutes of roasting, add pumpkin seeds to baking tray, and mix with existing oil, if desired. Otherwise add to salad raw.

Plate up and enjoy!

This one is a godsend all year round! Hearty on your tastebuds but light on your tum.

Baked Butternut Squash

BLUEBERRY CHEESECAKE + POMEGRANATE DRIZZLE

BASE INGREDIENTS

108g Almonds

75g Coconut flour

108g soaked dates

3 tbsp coconut oil

3 tbsp cashew butter

½ tsp vanilla

pinch sea salt

1 tbsp lemon juice

Pulse all together in food processor to make the cheesecake base. When a dough like consistency has formed, transfer to a silicon mould or cling film lined-cake tin and press firmly into base.

CHEESECAKE INGREDIENTS

108 mls maple syrup

250 mls coconut milk (chilled)

50 mls coconut oil

10g xylitol

2 tbsp fresh lemon juice

325g cashews, soaked and drained

1 tsp vanilla powder

150g blueberries

2 tbsp blue spirulina powder

Blitz all ingredients except blueberries and spirulina in blender (it’s helpful to add liquids to jug first, to prevent the blender from clogging). When smooth, pour ½ of filling onto cheesecake base and chill until firm.

Blend berries and blue spirulina powder with remaining cheesecake filling, and when the white layer is set, pour on top and return to chill in fridge or freezer.

POMEGRANATE DRIZZLE SAUCE

Juice from 1 pomegranate

2 tbsp maple syrup or agave

1 tsp beetroot powder

Blend and drizzle.

FLAX CRACKERS (for the people with extra juice pulp at home!)

COURGETTE + PARSNIP CRACKERS

¼ cup flaxseeds, ground

2 courgettes (pulp)

1 parsnip (pulp) / juice pulp of 2 courgettes / juice pulp of 1 parsnip

sea salt

garlic powder

olive oil

1 tbsp Apple Cider Vinegar

1 cup pumpkin seeds, soaked overnight

Whizz everything except pumpkin seeds in a food processor until smooth. Add pumpkin seeds and pulse until well combined but still crunchy. Spread onto lined baking sheet and dehydrate or bake on 200C for 20 minutes, turning & scoring half way through.

CARROT SWEET POTATO + CORIANDER CRACKERS

¼ cup flaxseeds, ground

1 sweet potato (pulp)

2 carrots (pulp) / juice pulp of 2 carrots / juice pulp of 1 sweet potato

sea salt

chilli flakes

coriander

olive oil

2 tbsp Apple Cider Vinegar

1 cup sesame seeds, soaked overnight

turmeric

ground black pepper

Whizz everything up in a food processor, spread onto lined baking sheet and dehydrate or bake on 200C for 20 minutes, turning & scoring half way through.

BEETROOT CRACKERS

¼ cup flaxseeds, ground

2 cups beetroot pulp

sea salt

chilli flakes

garlic powder

1tsp garam masala

olive oil

1 tbsp Apple Cider Vinegar

1 cup sunflower seeds, soaked overnight (optional) or ¼ cup ground almonds

Whizz everything except sunflower seeds in a food processor until smooth. Add seeds and pulse until well combined but still crunchy. Spread onto lined baking sheet and dehydrate or bake on 200C for 20 minutes, turning & scoring half way through.

N I T R O J U I C E

Great for your blood and great if you are training or lacking energy.

Juice the following:

1 beetroot

1 carrot

1 Apple

1 orange

½ inch piece ginger

¼ lemon

Blend in with:

1 tsp ginseng

1 tsp echinacea

½ tsp maca

Nitric oxide helps make blood flow more freely (and therefore transport vital nutrients) around the body. How? It is a vasodilator, which signals blood vessels to relax (that means they expand). Nitric oxide is produced by nearly every type of cell in the human body and one of the most important molecules for blood vessel health, especially as it increases blood flow and lowers blood pressure. This in turn helps decrease the growth of arterial plaque and blood clotting. BEETROOT is high in dietary nitrates which our bodies can convert to nitric acid. Garlic, leafy greens and citrus fruits are also good sources. NITRIC OXIDE is a bit of a secret weapon for athletes that helps boost endurance as it increases blood flow to muscle tissue: bringing oxygen to our hard-working muscles and removing metabolic waste.

The last 3 ingredients are fantastic if you know you are adrenally fatigued, whether that’s from exercise, work, family life, your social life, difficulty sleeping or all of the above. There are plenty other ADAPTOGENS you can try. Best thing is to find one (or two) you like, can easily get down you (either straight, in a juice or with a meal) and will take regularly so that it actually has a chance to make a difference.