Kale Chips

You will need:

• 1 Bunche kale 
• 1 tablespoon of olive oil or coconut oil 
• Pinch of salt 

Preheat your oven to 300 degrees Fahrenheit. 
Line a backing sheet with parchment paper. 
Wash the kale and dry in a salad spinner (make sure the kale is very dry). 

Using a knife remove the core of the kale and cut the remaining parts of the leafs into 2-3 inch pieces. 

Place the kale into a bowl and drizzle with the olive oil, toss and make sure all the kale is coated well. 

Lay the kale in a single layer onto the baking sheet and sprinkle with salt. Bake the kale for 7 minutes and then flip each piece over and continue baking for another 7 minutes.

Start checking on the kale after 5 minutes, you don’t want to overcook the kale, since it burns very easy. 

Remove from the oven and cool. 
I like to sprinkle mine with Nutritional yeast. 

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Spiced and Roasted Brussel Sprouts

You will need:

• 1-pound Brussels sprouts (cut in half) 
• 2 tablespoons Coconut oil or Olive oil 
• 1⁄2 teaspoon ground cumin 
• 1-teaspoon ground turmeric 
• 1⁄2 teaspoon coriander 
• Salt to taste 

Preheat your oven to 350 Fahrenheit. 
Line a baking sheet with parchment paper. 

In a bowl whisk together the oil and the spices. 
Cut the Brussels sprouts in half and add them to the bowl, toss well so all the sprouts are evenly coated. 

Scatter the Brussels sprouts onto the lined baking sheet, cut site down. Place the baking sheet in the oven and bake for 30-40 minutes or until they are soft and golden brown. 

I love to dip them into Hummus or into a yogurt herb dip. 
Works as a great snack or lunches for our little friends. 

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Rosemary Yam Chips

 You will need:

• 2 peeled and very thinly sliced yams
• 2 tablespoon olive oil
• 1 tablespoon dried rosemary
• ½ teaspoon of Himalaya salt

Preheat your oven to 200 degrees. In a mixing bowl, toss your thinly sliced yams with the olive oil and season with the salt and the rosemary.

Line a sheet pan with parchment paper and arrange the yams in a single layer. Bake the chips for 20 minutes. Now flip each chip and turn up the temperature to 300 degrees, baking for another 15 minutes, until the chips feel completely dry. You may have to bake them longer depending on how moist the yam is. Once you take them out of the oven, they will crisp up even more. Store them in an airtight container up to 5 days.

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Breakfast Chia Pudding

Makes 1 serving

You Will Need:

• 6 oz whole fat Greek yogurt
• ¼ cup chia seeds

To Serve:

• 1 tablespoon chopped walnuts
• 1 tablespoon chopped almonds
• ½ cup seasonal fruit
• 1 teaspoon of raw honey
• 1 tablespoon hemp seeds

In a medium bowl, whisk the yogurt, the almond milk and the chia seeds until well blended. Cover and refrigerate over night. In the morning, spoon the pudding into two glasses or bowls and top with fresh fruit, nuts and sprinkle with hemp seeds and honey.

You can also add vanilla bean or grated chocolate to the mixture and just top it with berries. It makes a fun and yummy dessert. 

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Basic Almond Milk

MAKES 1 LITER 

You will need:

• 1 cup Raw Almonds (soaked over night)
• 4 cups Filtered Water 
• 1 tsp. pure Vanilla extract  
• 1/4 tsp. Himalayan salt
• 1 nut milk bag (you buy in most health food stores or order online)

Drain and rinse the almonds. Blend all ingredients in a high-speed blender for about 60 seconds, until smooth; you may have to blend longer, depending on your blender. 

Strain through a nut milk bag into a bowl and squeeze well to get out all the liquid. 

Milk will keep for 3-4 days in an airtight container in the fridge.

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Nelson’s Breakfast (Bircher Müsli)

Makes 2 Breakfast Bowls

You will need: 

• 1-cup Full fat Greek yogurt
• 1-cup Oats
• 1 tbsp Millet 
• 1 tbsp raw Sunflower seeds
• 1 tbsp Flaxseed meal 
• ½ grated apple 
• ½ -1 cup water or any milk you like to use

To serve:

You may need some more liquid to mix under before you serve it, as the soaking can really dry it out. 

• 1 tsp. Whole flaxseeds (for each bowl) 
• 4 cut into halves Strawberries (for each bowl)
• 10 Raw Almonds (for each bowl)
• 6 Hazelnuts (for each bowl)

Mix the yogurt and the milk or water in a bowl till smooth.  Add the Oats, millet, sunflower seeds, flaxseed meal and grated apple.  Stir and make sure the mixture is well combined, then cover the bowl or use a glass Tupperware and leave in the fridge overnight.  In the morning add more liquid is too stiff and mix till smooth.  Fill into bowls and add the toppings. 

If you like you can top with some honey. 

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Lemon Cleanser

MAKES ONE JUICE

You will need:

• 1-2 Apples (skin on) 
• ½ Chili pepper (if you don’t like too hot, remove seeds before juicing) 
• 4 Lemons (cut off skin, but leave on the pulp)
• 1 piece of ginger (about 2 inches) 

After washing everything, juice all ingredients. Serve immediately! 

Facts

The health benefits of the ingredients are incredible.

Ginger root: Anti-inflammatory for the body, can help as an digestive aid, relieves nausea

Lemon juice: excellent source of Vitamin C, zinc and antiviral. 

Green Chilies: vitamins A, C and K and the phytonutrient capsaicin  

(eating rich capsaicin sources like green chili peppers may help inhibit the growth of cancer cells, though more research is needed.)

Apples: An Apple a day, keeps the Doctor away 

Spiced Quinoa with Peaches and Raisins

Makes 2 bowls 

You will need:

• 2 cups water 
• 1 cup Quinoa, rinsed well
• 3/4 tsp. Cinnamon 
• 1/4 tsp. turmeric
• 1/4 tsp. Himalaya salt  
• 1 Peach, sliced and divided into 2 bowls (or apple always works too) 
• 1/4 tsp. turmeric
• Almond milk 
• (If you like it a little sweet some honey) 

Add the Quinoa to a pot with the water bring to a boil and add the salt and turmeric. Cover and reduce heat to low. Cook for 15 minutes until the water is absorbed, now add the almond milk and let simmer till porridge-like consistency.

Stir in the raisins and the peaches (or apple). Let cook another 3 minutes till more of the almond milk is soaked in. 

Serve into bowls and top with cinnamon. 

It’s a great dish for busy people. You can precook a big pot of Quinoa, it keeps for a bout 4 days in the fridge and then you can just add the milks, dried fruits, spices and fresh fruits when heating it up. 

Your little ones will love this too. 

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Potatoes with Quark and herbs

  You will need:

• 10 Small potatoes  (Low Starch potatoes, such as round red, round white, and new potatoes, are often called waxy potatoes. They hold their shape better than other potatoes when boiled)
• Salt
• Pepper
• Flaxseed oil
• 8 oz.Quark (A dairy product in Germany)
• OR if you can’t find Quark just use 8oz. total fat Greek yogurt
• 1 handful of Chives
• 1 handful of flat leafed Parsley
• 1 handful of Basil leafs
• 1 handful of dill
• (Basically any herbs you like)

Scrub the potatoes with a clean produce brush to remove any dirt, then rinse, leave the skin on and place into a steaming try, make sure that when the water starts to boil, you turn it lower so the steam does not get too hot.

Meanwhile chop all the already cleaned herbs on a cutting board.

Add the Quark (or Greek yogurt) in a mixing bowl and whisk, adding salt and pepper, then mix in the herbs and stir it all up.

When the potatoes are done with a little bite place them on a plate, I like to break them a little and sprinkle some flaxseed oil over them and add some of the herbed quark over it.

Also very nice to serve with a fresh green salad.

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Make your own raw Almond Butter

MAKEs 1-½ cups of almond butter

I love to eat almond butter as a snack or just before a workout.  Just cut up some apple, celery or even carrots and dip into your butter. 

You need:

• 3 cups of almonds 
• Food processor (Vitamix is too strong)

Add all the almonds into the food processor, using a “S” blade. 

Start the food processor and just know that it will take a very long time for things to happen, about 10-15 minutes, but at about that time oil will start to release from the almonds and it will get little more messy in the mixer. 

After about 20 minutes of consistent processing– right about the time when you think you’re never going to wind up with almond butter– magic will happen.

Now the mixture will be grainy and you are almost there, just a little longer and you have smooth yummy butter. 

If you like it chunky and crunchy, add now a couple more almonds and just pulse the mixture. 

Also if you like it a little salty, add a dash of Himalaya salt. 

For best shelf live, keep in a closed jar and keep refrigerated . 

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Poached Salmon + Greens

You will need: 

• 8 oz. Salmon fillet (make sure you by safe salmon)
• ¼ cup dill
• Any lettuce you like

For the dressing:

• 1 teaspoon Dijon mustard
• ½ cup Olive oil
• Lemon juice of ½ a lemon
• Salt (I prefer Himalaya salt)
• Pepper

Clean your salmon skin off.

Bring a pot with water to a simmer, add a dash of salt and gently slide in the piece of salmon, when the water comes to a boil, turn the flame very low and place an add onto the pot, cook salmon till fully cooked trough.

Take salmon out of the water and let cool.

 

To make the dressing:

In a mixing bowl whisk the mustard and add the lemon and salt & pepper, slowly pour in the olive oil to the mixture can thicken.  

Toss the lettuce with the dressing and mix in the dill, now serve the salad on a plate or bowl, brake up the salmon and add to the salad.

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No bake Puffed Millet Energy balls

You will need: 

• 1 cup of Walnuts 
• 5 table spoons Almond butter
• 1 tablespoon ground Chia seeds 
• 2 tablespoons unsweetened coconut flakes 
• 8 pitted dates 
• 1 cup puffed millet (you can find that in most health food stores in cereal section) 
• ½ cup you favorite dark chocolate chips 

Combine all ingredients in a food processor and pulse till mixed and broken down.

Constancy should be sticky and easy to form into a ball. 

Transfer the batch into a mixing bowl. Roll each ball in the palm of your hand to a ball of what ever size your heart desires. 

Store them in the refrigerator, they taste even better cold. 

(If you don’t have a food processor you can mix all ingredients in a bowl, the texture will just be a little different). 

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