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
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
Heat the coconut oil in a pan, add the crushed garlic and onion. Fry for 5 minutes on a medium heat
Add in the courgette and leave to soften (stir occasionally)
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
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
Melt butter in a large pot, add the onion and garlic and brown off.
Add the other vegetables, celery, carrot, butternut squash and potatoes for 5 minutes.
Add the chicken stock and season, bring to the boil.
Leave it on a simmer for 30mins and place the lid on the top.
Blend with a hand blender.
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
Easy Chia Pudding
3 tbsp chia seed
1 cup nut milk
1 tbsp COYO coconut yogurt
Berries
1 tbsp almond or cashew butter
Add chia seed, nut milk + COYO into a bowl and stir, leave it to bind.
If its too thick add more nut milk.
Leave in fridge overnight or for 1-2 hours.
In the morning add toppings of your choice.
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
Heat oil in a large casserole dish, add the onion, cover & cook for 5 minutes
Break the mince & add to the pan, turn the heat up a little for a further 5 minutes. Stir frequently
Add the garlic & carrots & continue to cook for 1 minute. Season with salt & pepper
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
Homemade almond milk
100g almonds
750ml filtered pure water
2 dates (no nut)
1 tsp cinnamon (optional)
Smoothie blender
Muslin cloth
1. Put almonds in bowl of water and soak overnight of for a few hours
2. Drain water from almonds and add to blender
3. Add the rest of the ingredients and blend for 2 mins
4. Put sieve over a large bowl with a muslin cloth. Pour liquid through muslin sieve
5. Bottle in glass bottle in fridge for 5 days
(Reuse the almond pulp your left with in energy balls or smoothie the next day)
Carrot and coriander soup
1 onion, chopped roughly
1 garlic clove crushed
4 carrots chopped
600ml vegetable stock
3 tbsp fresh coriander
Heat coconut oil in a casserole pan. Add onion & garlic, fry for 3-4 minutes until softened
Add the carrots & continue to fry for 3-4 minutes
Pour in the veg stock & bring to the boil, reduce the heat & simmer until carrots are softened
Stir in the coriander & season
5. Blend with a hand blender
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
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
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.
Egg Muffins
(great for kids)