Get Cooking with Hello Healing

 

Healthy Flapjack

250g dates (remove the stones)

75g pumpkin seeds

100g linseed

50g flaxseeds

2tsp cinnamon

75g goji berries

25g chia seeds

50g cacoa nibs

100g rolled oats


Oven – 160C

Put the dates, cinnamon and 330ml of water into a pan and bring to the boil for 5 minutes.

Add all the rest of the ingredients into a large bowl and mix.

Remove the dates from the heat and mash with a fork.

Add the wet mixture to the dry mixture and stir well.

Put on a baking tray with greaseproof paper.

Cook for 30 minutes.

Leave to cool and enjoy

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Overnight Oats

3 tbsp oats

1 tbsp chia seed

1 tbsp flaxseed

1 tsp cinnamon

Topped with nut milk 

Add all to a jar/bowl the night before to set overnight.

In the morning add your topping:

Berries, stewed apple, COYO coconut yogurt, 1 tbsp nut butter, nuts and seeds 

 

Courgette Soup

2 medium courgette, chopped 

1 garlic clove, crushed

1 large onion, chopped roughly 

1 ¼ pint vegetable stock

Pink him salt and pepper

Coconut oil or kerry gold butter



  1. Heat the coconut oil in a pan, add the crushed garlic and onion. Fry for 5 minutes on a medium heat

  2. Add in the courgette and leave to soften (stir occasionally)

  3. Add the vegetable stock, salt & pepper & cook for 30 minutes on a low heat

4. Blend with a hand blender

5. Serve with hummus and pumpkin seeds for protein

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Butternut squash soup

Kerrygold butter

1 onion, chopped

1 stalk of celery, chopped

3 cloves of garlic, crushed

1 carrot, chopped

2 medium potatoes , cubed

1 butternut squash, peeled, de-seeded and cubed (or frozen)

500ml chicken stock or broth

Salt and pepper



  1. Melt butter in a large pot, add the onion and garlic and brown off.

  2. Add the other vegetables, celery, carrot, butternut squash and potatoes for 5 minutes.

  3. Add the chicken stock and season, bring to the boil.

  4. Leave it on a simmer for 30mins and place the lid on the top.

  5. Blend with a hand blender.

  6. Serve with pumpkin seeds for added protein.

 

Homemade fish fingers

(great for kids)

Fish (haddock, cod, salmon) 

1 egg

1 tbsp parsley

2 slices of bread (or gf) 

1. Oven 180C

2. Slices fish into fingers

3. Blend bread in a blender 

4. Add egg into one bowl and whisk

5. Add breadcrumbs and parsley to another bowl.

6. Dip fish in egg then the breadcrumbs. Coat all over.

7. Cook in oven 25 mins 

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Musli Mix

Homemade fish cakes


 

Chilli Con Carne

Coconut oil

1 onion, chopped finely

300g lean beef mince

2 garlic cloves, crushed

2 carrots, grated coarsely

½ tsp dried chilli flakes

½ tsp hot chilli powder

1 tsp smoked paprika

1 tsp ground cumin

2 x 400g tinned tomatoes

1x 400g kidney beans, rinsed & drained

1x 400g lentils, rinsed & drained

4 tomatoes, roughly chopped




  1. Heat oil in a large casserole dish, add the onion, cover & cook for 5 minutes

  2. Break the mince & add to the pan, turn the heat up a little for a further 5 minutes. Stir frequently

  3. Add the garlic & carrots & continue to cook for 1 minute. Season with salt & pepper

  4. Add the spices & stir for a minute. Pour in the tinned tomatoes. Bring to a simmer, put the lid on & simmer for 40 minutes

5. Add kidney beans & lentils, simmer for a further 10 minutes. 

6. Serve with brown rice, avocado and veg/salad

 
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Homemade almond milk


 

Carrot and coriander soup

1 onion, chopped roughly

1 garlic clove crushed

4 carrots chopped

600ml vegetable stock

3 tbsp fresh coriander




  1. Heat coconut oil in a casserole pan. Add onion & garlic, fry for 3-4 minutes until softened

  2. Add the carrots & continue to fry for 3-4 minutes

  3. Pour in the veg stock & bring to the boil, reduce the heat & simmer until carrots are softened

  4. Stir in the coriander & season

 5. Blend with a hand blender

Stuffed Avocado
 
Musli Mix

Homemade veggie tomato sauce

(can be used in spag bol, curries, meatballs, pasta sauce)

1 onion chopped

4 garlic crushed

1 pepper diced

1 courgette chopped

2 carrots chopped

1 celery stick chopped

2 tins chopped tomato

300ml veg stock

Pink him salt and pepper

Chilli flakes

1. Fry onion, garlic, celery in coconut oil or butter 

2. Add veggies fry for 5-10mins

3. Add chopped tomatoes and stock - simmer for 10mins

4. Blend with hand blender

 

Iron rich green smoothie

2 handfuls spinach or kale 
1 tbsp flaxseed
1 tbsp chia seed
1 kiwi or berries 
Topped with coconut water or water

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Musli Mix

Egg muffins


 

Smoothie to gain weight

3 handfuls of spinach/kale
1 banana
1 tbsp coconut oil
1 tbsp oats
1 tbsp almond butter
1 tbsp flaxseed
3 brazil nuts
Topped with water/almond milk

Stuffed Avocado
 
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Healthy Pancakes

(great for kids)

1 banana 

3 tbsp oats

1 egg

Coconut oil

Toppings: berries, COYO yogurt, nut butters 

1. Mix all together in a bowl

2. Melt oil in a frying pan and add mixture in the shape of pancakes

3. Cook on both sides

4. Add toppings, enjoy 

 

Bone Broth

Chicken carcass

Optional: garlic, 1 onion, 1 carrot, 1 celery


After your roast put the carcass back in a crock pot or slow cooker.

Add your veggies (optional).

Add 1 kettle full of boiling water. 

Boil on a simmer for a few hours (or overnight if in a slow cooker).

Sieve the bones out. 

Use broth in soups, rice, curries, stews or drink as a snack. 

Can be freezed in small handy pots. 

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