Recipes - Juices

TROPICAL PARROT JUICE

Serves 2:

1 ripe pineapple

3 large carrots

Juice of 1 lime

Remove peel & core pineapple; wash & chop carrots (1" slices); wash lime & cut into 1/4;  put all ingredients in juicer; stir to combine juice then  pour half into glass for immediate consumption; share other half or put in glass container for next meal (consume within 4-6 hours to maintain nutrients).

SUNSET CITRUS JUICE

Serves 1:

2  beetroot (uncooked)

2 large carrots
3 turmeric roots
Juice of 1 lime/lemon

Wash beetroot, carrots & turmeric - chop into 1" slices; grate zest of lime then chop into 1/4; juice all ingredients;  stir to combine;  pour into glass to consume immediately (or put in a glass container with airtight lid and consume within 4-6 hours).

ORANGE ANGEL DETOX JUICE

Serves 1:

4-5 large oranges

1 medium bunch of coriander (1/2" diameter)

ice (optional)

Cut oranges in half, squeeze; wash coriander, add to blender cup and pour in orange juice with optional cubes of ice.  Blitz until coriander has broken down (45-60 seconds). Pour and consume immediately or within 4-6 hours (having stored in airtight glass container).

TROPICAL FRUIT SALAD

Serves 2:

2 kiwi

1 medium ripe mango

100g raspberries

100g blueberries

Juice of 1 lime or lemon

Seeds/cacao nibs (optional)

Wash fruit; chop mango & kiwi  into 1-2cm pieces, squeeze lime/lemon over and stir to mix fruit. 

Divide into 2 dishes.  Serve topped with seeds/nuts/cacao nibs (I added 1 tbs heart of hemp and 1/2 tbs cacao nibs to each dish).

HAZELNUT CACAO PORRIDGE:

Serves 2:

2 cups oats

3 cups hazelnut milk

1 cup water

nuts, seeds, berries, cacao (optional topping)

maple syrup/honey (optional)

Put oats, milk and water in a pan and simmer until cooked (5-7 minutes) stirring constantly.

Divide into 2 bowls, add topping (I used cacao powder, pecan nuts, raspberries, hemp hearts)

RASP-OR-BEET BREAKFAST BOWL

Serves 2:

1  large beetroot (uncooked)

1 large orange

150ml coconut yoghurt

1 cup frozen berries

zest of 1 lemon

Wash, peel and shred beetroot; divide between 2 dishes; top with 1/2 coconut yoghurt, 1/2 berries and lemon zest.

ZESTY COCONUT RED RICE

Serves 2:

2 cups black/red rice

2 cups coconut milk

2 cups water

2 tbs sunflower seeds

Orange zest & Fruit (optional)

Rinse rice and cook for 10 minutes in water; add coconut milk before water evaporates and lower heat to a simmer.  Once rice is cooked divide between 2 bowls, add seeds, zest of an orange and favourite fruit slices.  Eat while warm.

You can also enjoy cold,  as a qui

TURMERIC LATTE CACAO:

Serves 1:

2 squares of 75%+ chocolate

2 tsp nut butter (almond, hazelnut, cashew)

1 tsp honey

1 tsp coconut oil

sprinkle of cacao powder

To curb your sugar cravings with natural nutrients.....load 1 chocolate square with coconut oil topped with nut butter and another chocolate square with nut butter, honey & cacao powder.

One may be enough, accompanied by a smooth and creamy coconut 

SESAMED BROCCOLI PEPPER:

Serves 1:

5-6 stems of purple sprouting broccoli

1 medium red pepper

1 tbs tahini

Juice of 1/2 lime/1 tbs seaweed flakes (optional)

Wash broccoli and pepper, 1/4 & deseed pepper; steam gently on low heat for 5-7 minutes until soft but still crunchy.  

Squeeze lime juice & tahini over and a pinch of seaweed.

Enjoy this hot or cold.

BLACK RICE HUMMUS:

For the hummus lovers, who need to avoid gluten, pile hummus on previously cooked cooled rice - top with a spicy nasturtium (or cayenne pepper).

For hummus recipe: https://theflourishingbodyformula.com/hummus-black-rice/

AVO-RED-PEPPER BOATS:

Serves 1:

1 pointed red pepper

1 small avocado

Juice of 1/2 a lime

Pinch of cayenne pepper

1 tbs Sprouted buckwheat crisps (https://theflourishingbodyformula.com/sprouted-buckwheat-crisps/)

Wash pepper, slice lengthways and deseed;  slice & deseed avocado, chop into 1cm pieces & pop on the pepper;  sprinkle with juice of lime, cayenne pepper and buckwheat crisps.

BEAN BONANZA:

Serves 1:

1 cup pre-cooked red/black rice

1/2 cup kidney (or black)  beans

1/2 cup coriander

Juice of 1 lime

Pinch of black pepper/ 1/2 tsp salt

Spice/Herbs of choice (I add chillii flakes and celery salt)

Rinse beans, combine with pre-cooked rice, squeeze over lime, season and stir in chopped coriander.  

NUTTY APPLE DATE:

Serves 1:

1 large crispy apple

2 medjool dates

1 tbs nut butter (almond, cashew, hazelnut)

Wash, core and slice apple;  remove stone from date centre;  dip apple slices in nut butter, and 'sandwich' apple slices around half a date with nut butter.

Perfect luxury treat to accompany a turmeric latte.

ESSENTIAL ENERGY BALLS:

For a range of energy ball recipes visit my sister recipe site:

https://theflourishingbodyformula.com/category/4recipes/snacks-4recipes/

RAW FLAPJACKS

Serves 4:

12 dates;  100g creamed coconut (from block – exclude the fat layer);   8-10 raspberries;  65g organic oats;  80ml of warm water

Blend coconut & oats together in a blender until mixed and medium ‘groats’ then empty into a basin

Mix raspberries into dry mixture

Place stoned dates and water in blender and mix until a paste

CRAB & MANGO SALAD:

Serves 2:

100 g crab meat

1 medium mango

1/2 cucumber

4oz samphire

3 tbs sauerkraut

2 tbs aioli 

Divide crab across 2 plates; peel and shred mango; peel & slice cucumber;  combine & add to plate; spoon sauerkraut and aioli and top with samphire.

FRUITY CHICKPEA SALAD:

Serves 2:

2 cups cooked chickpeas

2 cups spinach

2 nectarines

1 onion

1 medium courgette

1 tbs coconut oil

Seasoning (salt & pepper, spice & herb of your choice)

Peel & slice onion, wash and slice courgettes, wash and slice nectarines.  Cook all 3 in coconut oil, lowering heat so they sweat together.  When they start to go light brown add chickpeas and seasoning.  Cook for a further 

BUTTER BEAN & COURGETTE SALAD:

Serves 2:

2  cups (cooked) butter beans

3 cups of salad leaves (rocket, endive, lettuce, spinach)

1 medium courgette

Juice of 1/2 lemon

seasoning (cayenne pepper, salt, pepper)

Wash greens and divide over 2 plates; wash and chop courgettes keeping half to one side, mix half courgettes with butter beans and add to salad leaves.  Blend half courgette with lemon juice and seas

VELTETY BEET-OTT Serves 2:

2 large beetroot;   

2 large carrots; 

1 pint water;   

400 ml coconut milk;

 1.5 tbs bullion (vegetable stock - optional); 

1/2

Serves 2:

2 large sweet potatoes; 4 large chestnut mushrooms; 1.5 pints water;   1.5 tbs boullion (vegetable stock - optional); 1/2 tsp pepper; 1/2 tsp oregano (optional).  

Wash and peel sweet potatoes. Cut into 1" slices and boil until soft.  Add half the mushrooms (washed and sliced).  Add all other ingredients and allow to cool before   blending  until smooth.   Cook gently the remaining half of

Serves 2:

2 large beetroot;   4 apricots; 8-10 leaves basil; 1.5 pints water;   1.5 tbs boullion (vegetable stock - optional); 1/2 tsp salt; 1/2 tsp pepper; 1 tsp fennel seeds or star anise (optional)

I blend this cold then add to pan to warm.  Can also be eaten cold (uncooked).

Wash and peel beetroot, wash, deseed and chop apricots.   Cut into 1" slices.  Put all ingredients in blender and blitz for

BUCKWHEAT NODDLES DRESSED WITH PEA:

Serves 2:

8oz buckwheat noodles

2 cups of pea soup (recipes in 'soup section')

1 apricot

Cook buckwheat noodles according to packet instructions. Heat pea soup then stir in noodles.  

Garnish with sliced apricots.   

GREEN BARLEY BOWL:

Serves 1:

2  cups barley

2 cups spinach

100g asparagus

50g mushrooms

2 tbs boullion/salt/pepper to season

Cook barley according to packet instructions; 5 minutes before end of cooking add washed and sliced asparagus; add diced mushrooms and spinach (steam wth lid on for further 2 minutes).  Stir gently to combine then divide between 2 dishes.

RED RISOTTO:

Serves 2:

2 cups red or black rice

1 cup red cabbage

1 medium red onion

1 large bramley apple

2 tbs boullion

1.5 tsp mixed spice

1 tbs coconut oil

Cook red or black rice in line with packet instructions; 5 minutes towards end of cooking add shredded red cabbage; meanwhile melt coconut oil and add sliced onions and bromley apple to a separate pan; once softened add mixed spices then combine wit

MUSHROOM NOODLES:

Serves 1:

8oz noodles (I use buckwheat - gluten free); 1 large onion;  1 cup sliced mushrooms;  1 cup corn;  2 tbs boullion;  1 clove garlic; 1/2 cup chopped basil leaves; 1 tbs coconut oil

Cook noodles according to packet instructions; in separate pan melt oil and add sliced onions and garlic, cook for 2-3 minutes whilst  turning then add mushrooms; cook for further 3 minutes t

BARLEY CITRUS PEA ONEPOT:

Serves 2:

2 cups barley; 1 cup frozen peas; a handful of chives; 1 lemon; medium sprig of basil; 1 tbs boullion; seasoning (salt, pepper. mint)

Cook barley according to packet instructions; 5 minutes before end add peas, chives, boullion, seasoning; put lid on and steam;  Take off heat and add juice of one lemon and decorate with lemon zest.  Eat hot or cold.

BUCKWHEAT YELLOW MEDLEY:

Serves 2:

2 cups buckwheat; 1/2 fennel bulb; 1 cup shredded white cabbage; 1 tbs turmeric powder; 2 tbs coconut aminos; seasoning (oregano, mint, tarragon)

Cook buckwheat according to packet instructions; 5 minutes before end add sliced fennel and sliced cabbage, put lid on and steam;  Stir to combine and add turmeric, seasoning and coconut aminos.   Take off heat and div

BUCKWHEAT LOAF (gluten & yeast free):

Serves 8:

1 1/3 cup (220g) buckwheat groats -  soaked in water 6 hours or overnight;  1 cup (240 ml) water;  1/4 cup ( 40g) chia seeds mixed with 4 tbsp water;   2 tsp baking powder;  1 tsp dried oregano;  1 tsp dried basil;  1 1/2 tsp black pepper; 1/2 tsp salt (optional)

Soak buckwheat in water (keep in fridge overnight); drain buckwheat before making loaf;  so

APRICOT CACAO LOAF:

Serves 6-8:

2 1/2 cups ground almonds;  1/4 cup cacao chunks; 1 tsp cinnamon;  1/2 tsp salt; 1/2 tsp baking powder; 2 cups grated apricots; 2 eggs;  2 tbsp coconut sugar; 2 tbsp coconut oil; 1 tsp vanilla

Grate or chop apricots; mix all dry ingredients together; separately mix oil, eggs, vanilla;  add apricots and liquid to dry ingredients and mix until thoroughly combined.  

Pou

COURGETTE & COCONUT LOAF:

Serves 8:

2 1/2 cups ground almonds;  1/2 cup shredded coconut; 1 tsp cinnamon; 1/2 tsp cardamom; 1/2 tsp salt; 1/2 tsp baking soda; 2 cups grated zucchini; 2 eggs; 2 tbsp coconut sugar; 2 tbsp coconut oil; 1 tsp vanilla

Grate courgette and squeeze water out; (should produce 2 cups);  mix all dry ingredients together; separately mix oil, eggs, vanilla and add courgettes and 

BERRY AVO N'ICE CREAM:

Serves 1:

1 medium avocado (diced)

2 cups frozen berries

100 ml  nut milk (almond, hazelnut, cashew)

Add Avocado and nut milk to blender & blitz until smooth.   Add half the berries, blitz until combined, then add remaining  berries and blitz until creamy.

Consistency depends on amount of  milk added.  Spoon into bowl and decorate with berries.

BANANA, DATE COCONUT N'ICE CREAM:

Serves 2:

3 large bananas (peeled, sliced & frozen for 8+ hours)

Half a fresh coconut

100ml coconut water

3 dates (stoned)

1 tsp caco powder (optional)

Drain water from coconut.  Cut coconut flesh out of shell and put half in blender (1" pieces) and blitz until shredded (put one teaspoon of coconut aside).

Add dates, coconut water and half the frozen banana and  blitz un

CACAO RASPBERRY BANANA N'ICE CREAM:

Serves 2:

3 large bananas (peeled, sliced & frozen for 8+ hours)

100g raspberries

1 medium avocado (chopped)

2 tbsp cacao powder

100 ml nut milk (almond, hazelnut, cashew)

Set half a dozen raspberries aside for decoration.  Add all ingredients except banana to  blender and blitz until smooth.   Add half the frozen banana, blitz until mixed, then add remaining  frozen

SWAMP SOFT SCOOP:

Serves 2:

3 large bananas (peeled, sliced & frozen for 8+ hours)

1 medium avocado (chopped)

1.5 tbsp spirulina

1 tbsp nut butter

3 dates

100 ml nut milk (almond, hazelnut, cashew)

Add all ingredients except banana to  blender and blitz until smooth.   Add half the frozen banana, blitz until mixed, then add remaining  frozen banana and blitz until creamy. 

Consistency depends on amount of

ORANGE APRICOT N'ICE CREAM:

Serves 1:

2 large bananas (peeled, sliced & frozen for 8+ hours)

4 apricots (ripe, stoned, washed & quartered); keep one for topping

Juice of 1 orange (+ zest for topping)

2 dates (halved for topping - optional)

Juice orange and place in blender with sliced apricots.   Add half the frozen banana, blitz until smooth, add remaining  frozen banana and blitz until creamy. 

Consist