Table of Contents
Introduction xiii
A Natural Born Feeder Pantry xviii
Where to Shop xix
Essential Kitchen Kit xx
Small Steps to Success xxii
Smoothies, Juices, Non-Dairy Milks and Drinks
Smoothies
Honey I'm Home Smoothie 002
Get Up and Goji Smoothie 003
Strawberries and Cream Smoothie 004
Pure Passion Smoothie 004
Easy Pleaser Smoothie 006
Chocolate Chip Shake 007
Protein-Packed Smoothies
Big Face Smoothie 008
Natural Bora Fueller 009
The Incredible Hulk Smoothie 010
Bionic Burst Smoothie 011
Matcha Latte Smoothie 013
Creamy Iced Mocha Smoothie 013
Juices
Orient Express Juice 014
Ruby Rush Juice 014
Bubbly Pear Juice 015
The Morning After Juice 015
Adrenaline Junkie Juice 016
Drinks
Watermelon Slushy 018
Raspberry Lemonade 020
Hot Chocolate 021
Non-Dairy Milks
Oat Milk 023
Cashew Milk 024
Almond and Hazelnut Milk 025
Cocktails
Saintly Mojito 028
Mr Perfect 029
Pink Flamingo 030
Play It Cool 031
Breakfast and Brunch
Pimp Your Porridge
Coconut and Raspberry 'Proats' 034
Spiced Apple and Walnut 'Proats' 036
Cacao and Orange 'Proats' 037
Banana Bread 'Proats' 038
Corn Porridge 039
Coconut Rice Porridge with Quick Chia Jam 040
Oats on the Go
Coconut and Goji Berry Overnight Oats 042
Coconut and Raisin Overnight Oats 043
Cacao and Date Overnight Oats 043
Granola with a Twist
Quinoa Buckwheat Pops 047
Quinola with Caramelised Banana and Cashew Cream 048
Fruit
Breakfast Crumble 051
Seasonal Fruit Compote 052
Pancakes and Crêpes
Happy Quinoa Crêpes 053
Oat Crêpes 054
Protein Crêpes 055
Spiced Apple Pancakes 056
Savoury Buckwheat Crêpes with Creamy Mushrooms and Spinach 057
Oat Pancakes with Sweet Peanut Sauce 059
Chocolate Berry Pancakes 060
Savoury Oatcakes with Smoked Salmon and Herb Mayo 062
Eggs
Mackerel Salad with Paprika 'Mayo' Stuffed Eggs 063
Egg Wraps with Smoked Mackerel and Spinach 064
Mackerel and Poached Eggs with Healthy Hollandaise 065
Duck Egg Frittata with Spinach and Sweet Potato 068
Spicy Sweet Potato and Egg Bake 069
Soups
Parsnip and Lemongrass Soup 072
Serene Green Soup 074
Chilli Beet Soup 077
Roast Carrot and Red Pepper Soup 079
Chicken Noodle Soup 080
Chicken Ramen 082
Creamy Bacon and Mushroom Soup 083
Salads
Quinoa Salad with Broccoli, Feta and Hazelnuts 086
Quinoa Comfort Bowl 089
Psychedelic Salad 091
Spinach, Avocado and Orange Salad with Chickpea 'Croutons' 092
Tabbouleh with Aubergine, Avocado and Pomegranate 093
Simple Warm Salad 096
Chicken and Mango Rainbow Salad 097
Seared Tuna Salad with Poached Eggs 098
Sides
Coconut Carrot Purée 102
Honey Mustard Carrots 102
Cauliflower Mash 104
Cauliflower with 'Cheesy' White Sauce 105
Mexican Cauliflower Rice 106
Proper Baked Beans 107
Sweet Potato Salad 108
Broccoli and Beansprouts 109
Sweet Braised Cabbage 110
Creamed Spinach 111
Roast Parsnip Fries 112
Cucumber Rolls 113
Stuffed Portobello Mushrooms 115
Coconut Rice 116
Spicy Sweet Potato Cubes 117
Peshwari Naan 118
Main Dishes
Turkey and Chicken
Low-Carb Turkey Lasagne 122
Spicy Turkey Chilli 124
Shepherd's Pie with Sweet Potato Mash 125
Kickin' Curry 126
Katsu Curry 128
Whatever You Fancy Curry 131
Spiced Chicken Legs 133
Creamy Chicken and Broccoli Bake 134
Lamb and Beef
Slow-Cooked Lamb with Sweet Red Onions, Figs and Tomatoes 136
Lamb Mince Wraps with Mint Yoghurt 139
Lamb Tagine 142
Steaks with Beetroot and Ginger Relish 144
Pre-Race Chilli with Sweet Potato Crisps 145
Seafood
Almond-Crusted Baked Hake 148
Salmon Balls with Lemon and Dill 151
Salmon Burgers 152
Simple Grilled Prawn Skewers 154
Colourful Prawn and Vegetable Noodle Salad 157
Tuna Steak with Brazil Nuts, Honey and Orange 158
Vegetarian
Quinoa, Sweet Potato and Kale Burgers 160
Spicy Mexican Black Bean and Bulgur Burgers 161
Beetroot, Balsamic and Basmati Rice Burgers 162
Stuffed Courgette Boats 165
Rainbow 'Spaghetti' 166
Sweet Potato, Lentil and Quinoa Tart 168
Fake-Away
Fish and Chips 171
Burrito Cabbage Wrap 172
Quinoa Pizza 175
Chicken Satay Skewers 177
Simple Pleasures
Sweet Snacks
Jaffa Balls 180
Banoffee Balls 181
Notella Balls 184
Stress-Buster Balls 185
Tropical Truffles 186
Chocolate Peanut Truffles 187
Fast-Fix Protein Bar 188
Freezer Bars 190
Savoury Snacks
Herbed Cracker Thins 192
Cluten-Free Sun-Dried Tomato and Oat Biscuits 193
Crunchy Baked Chickpeas 194
Sweet and Salty Popcorn 194
Teatime Treats
Peanut Butter Banana Cookies 195
Time-Conscious Cookies 197
Toffee Pops 198
The Virtuous Viscount 200
Cookie Crunch 203
Venus Bars 204
Oreo Blondies 205
Rocky Road 206
Peanut Butter and Jelly Cups 209
Billionaire's Shortbread 210
Gooey Chocolate Brownies, Three Ways 212
Mini Coconut Rice Buns 216
Caramel Bites 218
Raw Superfood Cups 221
Desserts
Strawberry and Hazelnut Cheesecake 224
Mango, Raspberry and Coconut Cheesecake 226
Blackberry Cheesecake Slice 228
Bakewell Slice 229
Apple Upside Down Cake 231
Balsamic, Blackberry and Hazelnut Crumble Pie 232
Chocolate Orange Tart 235
Chocolate Orange Mousse 238
Sinless Banoffee 240
Raspberry Posset with Pistachio Shortbread 242
Probiotic Berry Ice Pops 245
Honeydew Sorbet 249
Pistachio, Coconut and Cacao Ice Cream 250
Pecan Praline Ice Cream 253
Bread
Sun-Dried Tomato, Basil and Feta Spelt Bread 256
Oat Loaf or Scones 257
Sesame Bagels 260
Lemon and Poppy Seed Spelt Loaf 261
Banana Bread 262
Rachel's Raisin and Walnut Bread 264
Pear and Almond Scones 267
Apple and Cinnamon Scones 268
Lemon, Blueberry and Banana Muffins 269
Sports Snacks
Whatever You're Into Granola Bars 272
Super Crunch Granola Bars 273
Crunch Time 276
Oat and Fruit Bars 277
Muscle Munch 278
Buckwheat Bounce 279
Sweet and Salty Nut-Free Trail Mix 280
Tropical Trail Mix 281
Dips and Things
Quick Hummus 284
Roasted Carrot Hummus 284
Miso Hummus 285
Avocado and Feta Dip 288
Guacamole 288
Butterbean and Sun-Dried Tomato Dip 289
Minty Pea Dip 290
Black Bean Dip 290
Black Bean, Mango and Avocado Salsa 291
Cashew Cheese with Sweet Red Pepper 294
Savoury Cashew Cheese 295
Red Onion Marmalade 296
Apricot Chutney 298
Fiery Relish 299
Homemade Mayo 300
Garlic 'Mayo' 300
Vegan Pesto 301
The Best Stir-Fry Dressing 301
Quick and Easy Passata 302
Red Pepper Passata 302
Simple Red Pepper Sauce 303
Raspberry Jam 304
Quick Blueberry Chia Jam 305
Orange Saffron Marmalade 306
Cashew Cream 307
Coco Cream 307
The Nut Better Collective
Caramel Peanut Spread 310
Peanut Butter with Maple Syrup and Cinnamon 312
Spicy Peanut Butter 313
Chocolate Almond Butter 314
Chocolate Pecan Spread 315
Notella 315
Caramel Pecan Spread 314
Chocolate Peanut Spread 311
Macadamia Nut Butter 318
All or Nuttin' Butter 318
Superseed Me Spread 319
Index 320