Young asparagus sprouts are relatively high in protein for a vegetable and contain
plenty of antioxidants and sulfur compounds that contribute to good health.
1 bunch thin asparagus spears
2 handfuls of watercress, arugula or other greens
½ small red onion, thinly sliced
1 orange cut into segments
1 tsp finely grated orange zest
Dressing: 1- 2 tbsp orange juice
½ – 1 tsp agave nectar
1 tbsp red wine vinegar
2 tbsp extra virgin olive oil
2 tsp poppy seeds
¼ cup crumbled feta cheese
Steam asparagus for approx. 10 minutes, until just tender.
Refresh under cool water, drain well.
Arrange on a platter with greens, onion and orange.
Blend dressing and whisk in olive oil, drizzle over salad.
Sprinkle with poppy seeds and crumbled feta cheese.
Seaweed is a good source of chlorophyll, vitamins and minerals, particularly
iodine which is important for thyroid health.
Rinse and drain 2 cups short grain rice
Place in a pot, fill until water is 1/2 inch over the rice
Cover and bring to a boil, reduce to low.
Cook until water is gone and rice is tender 5 – 10 min
In a small pot, over low heat put:1/3 cup plain rice vinegar (some come with sugar/salt)
1 tbsp cane sugar
1 tsp sea salt
Allow to dissolve and set aside.
Slice 8 inches of an English cucumber into thin strips
Thinly slice 1 avocado and pickled ginger (see below)
Put the rice in a non-metalic bowl and separate grains with
a wooden spoon. Drizzle vinegar over rice and mix well.
1 cup mayonnaise
1 tsp sesame oil
Seriachi sauce to taste
(makes extra for dipping)
6 roasted Nori sheets
Lay 1 Nori sheet on bamboo mat with the rough side up
While rice is still warm, spread in a thin layer with back of spoon
leaving 1/2 inch along top edge.
Place row of cucumber, avocado and ginger along opposite edge.
Follow with a line of dressing.
Dampen exposed edge with a little water and roll.
Press gently in the mat to hold edge together.
Repeat with other sheets. Use sharp thin knife to cut into 1 inch lengths.
Refridgerate to cool.
Tasty and filling, these add whole grains and extra fiber to the menu.
Melt 2 tbsp butter in a bowl
1/4 cup Buckwheat flour
1/4 cup cornmeal (organic non-GMO)
1/2 c white flour
2 tsp baking powder
1 heaping tbsp cane sugar
1/4 tsp sea salt
Stir in 1 egg and enough milk to make batter consistency.
Unsweetened almond milk may be substituted.
Heat olive oil on medium-low, cook until golden brown.
Serve with blueberries or fruit of your choice, and yoghurt
or drizzle with maple syrup. mmmm – mmmm good!
Hummus with wholegrain crackers or vegetable sticks, makes a great snack
and provides a complete protein punch for that afternoon pick-me-up.
Makes 3, 300g containers
Lightly sautee 4 cloves garlic
with 1 heaping tsp paprika
4 tsp cumin
1 tsp turmeric and water
Put in food processor and add the following
1/4 cup tahini (sesame butter)
4 cups cooked chick peas
juice and rind of 1 lemon
2 tbsp red pepper jelly
drizzle of sesame oil
1/2 tsp sea salt
Blend all ingredients. Add some liquids gradually
to make a smooth consistency (olive oil, water)
Serve with an additional tablespoon of Red Pepper jelly on top.
Optional: handful chopped parsley, 1/4 c flax meal, cilantro to taste
Feeling a little sluggish?
Time to get on track with some wholesome nutrition and regular exercise.
Try this smoothie to get your morning started.
In a blender put:
1/2 cup Oasis 100% pineapple juice
a handful of washed spinach or other greens
1/2 cup almond milk
2 tablespoons of flax meal
1 teaspoon of finely grated fresh ginger (or to taste)
1 cup crushed ice.
Blend until smooth and enjoy!