Healthy Eating Recipes

Written by Dr. Edward GroupFounder - Global Healing   Pumpkin seeds  and hemp seed hearts add a dash of calcium andiron, and the spices used — turmeric, garlic, paprika, and pepper — add antioxidants and phytonutrients. The curcuminoids found in turmeric have a well-known ability to boost your health; they tamp down the release of cytokines, which tend to interfere with immune health. Turmeric is also an adaptogen, an herb or spice that helps the body adapt to stress.   Body-Nourishing Immune-Support Everything Bowl   We selected ingredients with rich nutrient profiles and immune supporting, nourishing properties for this everything bowl. But an everything bowl is just that — feel free to experiment and change out one or more of the ingredients, if you do not like one thing and prefer another. Just keep in mind it won’t have the exact nutrient profile. Don’t be discouraged by the length of the ingredient list. Most of them are easy to find in your grocery store, farmers market, or online store, and as mentioned, you can eliminate anything you may not have on hand or can’t find easily. Let’s get cooking!   Equipment   1 large mixing bowl Parchment paper Baking sheet Medium-sized bowl Small mason jar or container with a lid   Bowl Ingredients   1 small sweet potato 1 carrot 3 cups fresh broccoli ½ cup olive oil 1 tablespoon garlic powder 1 tablespoon onion powder 2 teaspoons turmeric powder ¼ teaspoon paprika powder 1 teaspoon salt ½ teaspoon black or cayenne pepper 2 tablespoons pumpkin seeds ½ tablespoon hemp hearts 2 cups cooked brown rice 1 cups spinach packed   Ginger Miso Dressing   1 tablespoon grated fresh ginger 2 tablespoons soy-free miso Juice of one lime 1 tablespoon sesame seeds 1 tablespoon coconut aminos 2 tablespoons avocado oil or other neutral tasting oil 3 tablespoons raw honey 2 tablespoons toasted sesame oil 3 tablespoons apple cider vinegar ½ teaspoon of salt   Directions   1. Roast Vegetables:   Peel and chop sweet potato and carrots into cubes. Dice broccoli into small pieces. Add the vegetables into a large mixing bowl. Toss vegetables with olive oil, garlic powder, onion powder, turmeric powder, paprika, salt, and pepper. Use cayenne if you want a spicy kick or black pepper for a milder spice. Spread onto a baking sheet lined with parchment paper. Drizzle olive oil over the vegetables before they go into the oven. Bake at 375 for 25 to 30 minutes.   2. Make Dressing:   Using a medium bowl, add ginger, miso, lime juice, sesame seeds, coconut aminos, avocado oil, honey, toasted sesame oil, apple cider vinegar, and salt. Whisk until combined. Store in an airtight container and place in the fridge. Eliminate the honey if you want this to be vegan. This can last for 3 to 4 days.   3. Build Your Bowl   Using a bowl, add cooked brown rice, spinach, roasted vegetables, and top with pumpkin seeds and hemp seed hearts. Drizzle dressing over the bowl and enjoy!   Points to Remember   Whether you want whole foods to nourish your body and nurture your immune system, or just want to try a new recipe, this everything bowl is nutritious and delicious! It contains sweet potatoes, broccoli, spinach, and spices like garlic, turmeric, and paprika, topped with a healthy miso-ginger dressing. If you want comfort food that’s good for you, look no further. This delicious everything bowl contains sweet potatoes, broccoli, carrot, and spinach on brown rice with ginger-miso dressing. It’s not only comforting but also super nutritious! Packed with immune-boosting vitamins, like A, B-6 (pyridoxine), C, and E, as well as minerals like zinc  and selenium, this bowl will leave you feeling nourished to the core.

Serves: 4-6 Use Organic: 1 cup cashews (soaked in water for 20 minutes then drained and rinsed) ½ cup orange bell pepper chopped ¼ cup olive oil ¼ cup nutritional yeast flakes 1 Tablespoon flaxseeds ½ cup unsweetened almond milk 1 teaspoon garlic powder ½ teaspoon onion powder ½ teaspoon paprika ½ teaspoon red miso paste ½ teaspoon sea salt ¼ teaspoon pepper ½ Tablespoon lemon juice ½ Tablespoon coconut aminos Directions: Place all ingredients into a blender or food processor and blend until smooth. Option: Top with chopped tomatoes and/or jalapeños.

Serves: 4 Use Organic: Crust: 2 cups cashews 3 Tablespoons Coconut Oil  2 Tablespoons maple syrup 1 scoop Garden of Life Raw Organic Protein Vanilla ½ teaspoon sea salt Filling: 1 cup cashews soaked in water for 20 minutes then rinsed and drained 2 Tablespoons Coconut Oil  ¼ cup maple syrup 1 cup coconut milk (full fat) 1 teaspoon lemon juice Topping: 2 cups blueberries 1 cup raspberries 10 pitted dates plus 3 prunes soaked in 1 cup of water for 1 hour zest of 1 lemon Directions: To make crust, process together salt, protein powder and cashews in a food processor for about 30 seconds. Add in coconut oil and maple syrup and process again until mixture sticks together then divide crust into 4 mini tart pans and press down until firmly set. To make filling, combine all filling ingredients in a high speed blender then blend until smooth and pour equal amount into each of the 4 crusts. To make the topping, blend together the soaked dates, prunes and water until you form a paste then mix together the paste and berries. Place equal amounts of berries on top of filling then top with lemon zest.

Serves: 4-6 Use Organic: 1 15.5 oz. can garbanzo beans 1 15.5 oz. can black beans 1 15.5 oz. can kidney beans ¾ cup cherry tomatoes halved ½ cup finely chopped celery ¼ cup diced red onion ¼ cup chopped cilantro ¼ cup olive oil 1 Tablespoon apple cider vinegar 1 Tablespoon honey or maple syrup 2 garlic cloves minced 1 teaspoon cumin 1 teaspoon chili powder ½ teaspoon sea salt ½ teaspoon black pepper Directions: Whisk together the olive oil, vinegar, honey, spices, garlic, salt and pepper. In a large bowl, place beans, onion, tomatoes, celery and then pour dressing on top and mix well. Top with micro greens or diced avocado if desired. Store salad in refrigerator for up to 3 days.

Serves: 8   Use Organic: 2 cups gluten-free rolled oats 1 ½ cups gluten-free brown rice crisps (cereal) ½ cup chopped pecans ¼ cup coconut flakes 2 Tablespoons Chia Seeds 1 scoop Garden of Life Raw Organic Protein Vanilla ½ teaspoon cinnamon ¼ teaspoon sea salt 1 cup dried blueberries 1 cup almond or peanut butter ¾ cup honey OR maple syrup 2 Tablespoons Coconut Oil Directions: Mix together the first 9 ingredients (dry ingredients). Melt almond butter, honey and coconut oil and mix until smooth. Add almond butter mixture to the dry ingredients and mix until well combined. Spread mixture into a parchment lined square (8 inch) brownie pan and refrigerate for an hour or so before cutting. Option: Add glaze on top after cutting. To make glaze, whisk together ½ cup Swerve Confectioner's Sugar with 1 scoop Garden of Life Raw Organic Protein Vanilla, 1 Tablespoon melted Garden of Life Coconut oil and 2 Tablespoons of almond milk. Refrigerate to set, and add natural food coloring if you want to change the color to purple.

Ingredients:• 2 ½ Cup Gluten-Free Flour• 1 ½ Cup Lakanto (Monk Fruit Sweetener)• ¾ Cup Melted Butter (Preferably Grass-Fed)• 1 Cup Chopped Pecans or Walnuts• 3 Eggs• 4 Cups Grated Carrots• 1 Cup Water• Pinch of Celtic Sea Salt• 1 Teaspoon Cinnamon• ½ Teaspoon of Vanilla FlavoringDirections:1. Preheat oven to 375° F / 190 C2. Using an electric mixer, mix together Lakanto and melted butter.3. Add eggs, then flour and rest of ingredients.4. Pour batter into cake or muffin pan of choice.5. Bake in oven until fork can be inserted into center and comes out clean (approx. 12-15 minutes).6. Cool and serve.

340 grams Kelp Noodles½ cup onion½ cup bean sprouts½ cup carrots½ cup red bell pepper½ cup mushrooms1 tsp garlic, minced1 Tbsp olive oilTamari or soy sauce, to tasteDash of sugar or sugar alternative, to tasteDash of salt and pepper½ cup vegetable broth or water Sautee the garlic in the olive oil. Add the vegetables and sautee until cooked. Add the rinsed Kelp Noodles along with the soy sauce, sugar, and broth and mix. Sautee until the noodles have softened. Add salt and pepper to taste.

Ingredients 12 oz. kelp noodles 1 cup tightly packed basil leaves 1 tsp. lemon juice 4 cloves garlic 1 tbsp. white miso paste ½ cup toasted pine nuts 2 oz. olive oil Preparation Wash and drain kelp noodles. Combine all ingredients, except kelp noodles, in a food processor and emulsify until smooth. Dress noodles with sauce and garnish with fresh basil! 

2 Tbsp oil 3 garlic cloves, chopped1 Tbsp fresh ginger, grated3 Tbsp Thai red curry paste8 oz. Boneless chicken breast or cubed tofu3 cups chicken broth1 can coconut milk1 cup water2 Tbsp tamari or soy sauce6 oz./ 170 gms Kelp Noodles, rinsed1 lime, juicedSliced red onion, red chilis, cilantro and scallions to garnish   In a large pot over medium heat, add the oil, garlic, ginger and Thai red curry paste. Fry for 1 minute. Add the chicken or tofu and cook until the chicken turns opaque. Add the chicken broth, water, tamari and coconut milk. Bring to a boil. Add salt to taste. Pour the soup over the Kelp Noodles, add a bit of lime juice and your garnishes and serve.

  Rich, gooey and oh so decadent, this chocolate sauce is the perfect companion for your beetroot cacao brownies!   Refined sugar free, GF, DF, nut free, and vegan  Ingredients: 4 T cocoa 3 T maple syrup (or honey) 2 T water ½ t vanilla essence (optional) Pinch salt (optional)   Method Add all ingredients to a saucepan and gently heat for a few minutes whilst whisking. Pour into a bowl or jug. Enjoy with your beetroot cacao brownies! 

Try these spice scented little morsels to have as an afternoon pick me up with a cup of tea. Bursting with nutrient dense nuts and seeds and packed full of natural goodness, they will satisfy any sugar craving, while skipping on the nasty stuff.  Raw, vegan & gluten free RECIPE Walnuts, 1 cup Pumpkin seeds, 1 cup Almonds, 1 cup Dried apricots, 2 cups Maple syrup, 1/4 cup Coconut oil, melted, ½ cup Cinnamon, 1 tsp. Ginger powder, 1 tsp. Salt, pinch Desiccated coconut Blitz the nuts and seeds in a food processor until fine, add the apricots, maple syrup, melted coconut oil, spices and salt. Continue to blitz until in forms a sticky mass. Transfer to a bowl. Form into small bowls and roll in the desiccated coconut. Ready to eat straight away, last up to three weeks refrigerated.

Rhubarb is one of those vegetables you either love or you hate. When treated with care this ruby red stalk is tart, crisp and citrusy.

It has been a fierce summer this year in New Zealand, with long balmy days and sticky evenings. We like to serve this salad cold but it would be equally addictive served piping hot. The tahini dressing is an all time favourite and can be dolloped generously onto almost anything for instant deliciousness. This recipe can be adapted by adding any vegetables you like, however we highly recommend adding the edamame which look like green pearls hiding amongst the soba. Serves Two hungry humans Spicy Tahini Dressing Tahini, 1 cup Red chili, 1, deseeded, finely chopped Ginger, 1 inch, grated Garlic, 1 clove, minced Lemon, 1, juice Orange, 1, juice Soy sauce, 1 cup Maple syrup, ½ cup Sesame oil, ¼ cup Add all the ingredients into a food processor, blend until you have a thick dressing. This makes quite a lot and can be stored in the fridge for a couple of weeks. For the Salad Soba noodles, approx 250g Red cabbage, 1 cup, shredded Edamame, thawed, 1 cup Avocado, 1 Broccolini, 8 florets Sesame seeds, toasted, 2 tsp Crushed peanuts, 2 tsp Cook the noodles until they are soft but still retain a bite, rinse in cold water to stop the cooking process. Place the noodles in a mixing bowl with the cabbabe, edamame and as much of the dressing as you desire. Mix well and place in serving bowls. Quickly fry the broccolini in a little sesame oil and add to the bowls. Top with slices of avocado, sesame seeds and peanuts.

When you crave a bowl of noodles, absolutely nothing else will suffice. These longer days and warmer nights have had me day dreaming of a spicy noodle salad - abundant with colourful vegetables, crispy pillows of tofu, fresh zingy herbs and a citrus dressing. I really had no choice but to turn my delicious yearning into a reality.  The hero of this dish is the Kelp Noodles, made from sea vegetables and packing a nutritious punch, they make for an unusual and exciting alternative to regular old rice noodles. You can use whatever vegetables take your fancy in this dish but the tofu is a must - baked until golden, chewy and satisfyingly moreish, it'll become your new favourite food. The dressing ties this bowl of goodness together beautiful with the vibrant marriage of citrus, salty miso and spikes of chilli. This salad is enjoyed best eaten outside with the spring sun lingering over you. Enjoy! Citrus Miso Dressing  Miso paste, 2 TBS Orange, 1, zest & juice Lime, 1, zest & juice Coconut Aminos, 2 TBS Tamari, 2 TBS Ginger, 1 cm, grated Red chilli, to taste, finely chopped   Kelp Noodles, 1 packet Soy sauce, ¼ cup   Tofu, ½ block Coriander, handful Sesame seeds   Veggies of choice, I used ~ Red cabbage, finely shredded Cucumber, sliced Broccoli, roughly chopped Red capsicum, sliced   To make the dressing whisk all the ingredients together in a small bowl and set aside. To cook the kelp noodles place in a pot and cover with the soy sauce and water, bring to a boil and simmer gently for about 15 minutes. Drain. Cut the tofu into cubes and coat with a couple of tablespoons of the dressing plus two more tablespoons of Coconut Aminos. Bake in the oven for 10-15 minutes on a moderate heat, turning half way through, until golden and slightly crispy. Prepare all the vegetables. To assemble the salad mix the kelp noodles and veggies in a large bowl and add the dressing, toss to coat. Place in a serving bowl and add the tofu. Garnish liberally with fresh coriander and sesame seeds. x

After a long and unreasonably cold winter, the sun is beginning to make a welcoming appearance. Spring brings with it a sense of optimism and lightness, where people begin to shed their clothes and break free from hibernation. The warmer mornings means saying goodbye to my comforting bowl of oats, which has been a much loved staple all through winter. With the arrival of the sun my body begins to crave light, refreshing food and this smoothie recipe has been on repeat. It's the ultimate green smoothie to cleanse the body of winter and to re awaken the spirits. Packed with anti-inflammatories like ginger and spinach and naturally detoxifying foods like lemon, mint and cucumber - it'll really put the spring back in your step. The addition of courgette may seem unusual but it gives the smoothie a delicious creaminess, plus the more greens in the morning, the merrier. Enjoyed best sipped outside, basking in the sunshine.    Courgette, 1 Mint, handful Lemon, 1, juice Ginger, generous chunk, peeled Cucumber, 1/4 Kiwifruit, 1 Spinach, 1 handful Ice Water Place the ingredients in a food processor with a handful of ice and water. Blend until smooth and creamy.

  It is rare for me to go a day without eating hummus because I quite simply adore it. Not only is it an incredible versatile wee condiment but it makes for such healthy and moreish eating. I love it dolloped generously on any sort of salad, spread thick on coconut wraps or used as a dip for crunchy vegetables.  I went through a faze of feeling rather indulgent and splashing out on fairly good quality store bought hummus, until I decided to make my own. This recipe is incredibly easy to make and far superior in taste to any commercially bought hummus - with no nasty preservatives needed. It's psychedelic purple appearance makes it hard to resist and the toasted cumin gives it a lovely smokey spice. I guarantee this is a recipe you'll make over and over again.   RECIPE Chickpeas, 400g tin Beetroot, 1, cooked (roasted or boiled is fine) or you can use 1/4 cup tinned Lemon, 1 Cumin seeds, 1 TBS Garlic, 1 clove Tahini, 3 TBS Chili flakes, 1 pinch Salt & Pepper Toast the cumin seeds in a dry pan until fragrant and crush in a mortar & pestle.  Add the chickpeas, beetroot, lemon juice, garlic, tahini, chili, salt & pepper and the toasted cumin into a food processor. Blitz until nice and smooth. Feel free to use a little olive oil or beetroot juice if you used tinned beetroot, to thin down the mixture a little. Taste and adjust seasoning.  Delicious on anything.  

Chocolate & Berry Overnight Oats (Serves one) Breakfast sets the tone for your entire day, so lets start it off right. This recipe is ridiculously simple, loaded with antioxidants and energy boosting super foods, which will leave you humming and buzzing all morning long. Oh, it's also incredibly delicious! Organic oats, ½ cup Almond milk (or other plant milk), ½ cup Apple, 1, grated Berries of your choice, ¼ cup Cacao, 1TBS Cinnamon, 1 pinch Walnuts, 1 handful Chia seeds, 1 TBS   Mix all ingredients lovingly in a bowl. Leave overnight in the fridge. Devour! 

Rhubarb is one of those vegetables you either love or you hate. When treated with care this ruby red stalk is tart, crisp and citrusy. Usually tossed in too much sugar and boiled until lifeless, I believe the rhubarb skeptics of the world just haven't eaten it cooked properly.  This recipe is incredibly simple and retains the unique integrity of this unusual but delicious vegetable. Orange and rhubarb are the best of friends and the small amount of maple syrup added helps to compliment, not over overpower the rhubarbs tartness. I adore this jam dolloped generously on cinnamon speckled porridge, spread nice and thick on toast or simply eaten greedily with a spoon. Rhubarb, 5 stalks Orange, zest and juice, 1 Maple syrup, 2 TBS Chia seeds, 2 TBS Roughly chop the rhubarb into small pieces and place it in a pan with the orange zest & juice and maple syrup. Place on a low heat until the rhubarb releases its liquid and it starts to break down slightly and get unctuous and soft. Add the chia seeds and stir well, continue to cook until it thickens slightly.  Leave it to cool and refrigerate. Lasts up to two weeks.   

Try these spice scented little morsels to have as an afternoon pick me up with a cup of tea. Bursting with nutrient dense nuts and seeds and packed full of natural goodness. They will satisfy any sugar craving, while skipping on the bad stuff.   Raw, vegan & gluten free RECIPE Walnuts, 1 cupPumpkin seeds, 1 cupAlmonds, 1 cupDried apricots, 2 cupsMaple syrup, 1/4 cupCoconut oil, melted, ½ cupCinnamon, 1 tsp.Ginger powder, 1 tsp.Salt, pinchDesiccated coconut METHOD Blitz the nuts and seeds in a food processor until fine, add the apricots, maple syrup, melted coconut oil, spices and salt. Continue to blitz until in forms a sticky mass. Transfer to a bowl. Form into small bowls and roll in the desiccated coconut. Ready to eat straight away but lasts up to three weeks refrigerated.

Cacao is the purest form of chocolate you can consume, it is raw, unprocessed and contains a surprising amount of antioxidants.