Mixed Beans & Wild Rice Salad



- 100g wild rice
- 100g brown rice
- 850g cauliflower rice made from 1 medium head
- 1 small red onion, finely diced
- 480g or 2 red bell peppers, deseeded and diced
- 30g fresh coriander, coarsely chopped
- 460g black beans drained from can
- 240g red kidney beans drained from can
- 160g sweetcorn drained from can
- zest and juice of 2 limes
- 1tbsp honey
- 1/2tsp hot chilli powder
- 1/4tsp salt

(1) Have the mix of wild rice and brown rice soaked overnight, then cooked and cooled.

(2) In a small bowl, whisk together lime juice, honey, chilli powder and salt. Set aside.

(3) In a big bowl/pot, combine cooked rice, cauliflower rice, onion, peppers, coriander, rinsed and drained beans and sweet corn and lime zest. Mix well.

(4) Pour lime dressing over beans and rice salad, mix very well one last time. Chill for hours before serving.


Chickpea Salad Sandwich

Yield 6 sandwiches / 6 servings 


- 480g chickpeas drained from can
- 150g / 2 celery ribs
- 80g / half a red bell pepper
- 40g / half a small red onion, finely diced
- 2tbsp capers
- 4tbsp fat free plain greek yoghurt
- 2 cloves of garlic, minced
- 2tsp lemon juice
- 1/8tsp ground black pepper
- 1/4tsp salt
- 1/4tsp Italian herb seasoning
- spinach
- bread

Roughly mash chickpeas using a fork. Add finely chopped celery, bell pepper, and onion, followed by all remaining ingredients, except spinach and bread. Mix very well.

Assemble a sandwich by placing a layer of spinach on a slice of slightly toasted wholewheat bread, followed by chickpea salad, and then another slice of bread.


Creamy Broccoli Soup with Cannellini Beans



- 600g broccoli florets (~2 medium broccoli heads)

- 235g cannellini beans drained from can

- 1 vegetable stock cube

- 700ml boiling water

Place all ingredients in a saucepan. Bring to boil and simmer on low heat for 20 minutes. Puree the soup and serve hot with crackers!


Kale, Fennel and Fig Salad

- 2 fennel bulbs ~430g
- 1tbsp light olive oil
- 1/8tsp salt
- 1/8tsp ground black pepper
- juice of 1 lemon
- 1/2tsp cumin
- 1tbsp extra virgin olive oil
- 160g mixed baby kales
- 4 fresh figs

(1) Preheat oven to 180c.

(2) Cut fennels in half lengthwise and then into strips. Toss fennel strips with oil, salt, and black pepper. Roast in preheated oven for 30 minutes. Turn half way through.

(3) Make the salad dressing by whisking together lemon juice, cumin, and extra virgin olive oil.

(4) Arrange salad leaves onto serving plates. Pour over dressing. Add roasted funnels and quartered figs on top. ENJOY!!!


Simple Yoghurt Dip with Lemon, Garlic & Herb



- 300g fat free plain Greek yoghurt

- zest of 1 lemon

- juice of 1/2 lemon

- 2 garlic cloves, minced

- 1/4tsp Italian herb seasoning, or any dried herb of choice

Mix all ingredients in a bowl. Divide yoghurt dip into two ramekins or small serving dishes. Enjoy with crudités of choice! Celery, red bell peper, cherry tomatoes and cucumber all work perfectly!

Variation: Honey Mustard Yoghurt Dip - 300g yoghurt + 1tbsp honey + 1/2tbsp dijon mustard.


Extra Green Matcha Breakfast Smoothies (4 flavors)

Yield: 2x 500ml breakfast smoothie

Extra Green base ingredients for all:

- 200g zucchini, roughly chopped
- 65g young spinach
- + ... ...

Matcha Coconut
- 500ml coconut drink with rice / 20kcal per 100ml
- 4tbsp desiccated coconut
- 1tbsp matcha powder
- 200g banana's flesh from 2 small ripe bananas
- water, if necessary

Matcha Mint or Matcha Vanilla
- 250ml unsweetened soy milk
- 1tbsp matcha powder
- 1/2tbsp honey or maple syrup
- 7g fresh mint, leaves only; or 1/2tbsp vanilla extract
- 200g banana's flesh from 2 small ripe bananas
- 1/2tbsp chia seeds soaked in 1+1/2tbsp water for at least 5 minutes
- water

Matcha Mango
- water
- 1tsp matcha powder
- 255g mango slices drained from can, or fresh mango


Chocolate Lovers Breakfast Smoothies (6 flavors)

Yield: 2x 500ml breakfast smoothie | Base ingredients for all: 
- 200g ripe banana's flesh (~2 small bananas)
- 200g zucchini
- 65g young spinach
+ ... ...

Chocolate Peanut Butter
- 250ml soy or 400ml almond milk (unsweetened)
- 1/4tsp instant coffee granules
- 2tbsp unsweetened cocoa powder
- 4tbsp peanut butter powder
Dark Chocolate Mint / Orange
- 250ml soy or 400ml almond milk (unsweetened)
- 1/4tsp instant coffee granules
- 2tbsp or 20g dark chocolate chips or chunks
- 3tbsp unsweetened cocoa powder
- 7g fresh mint (leaves only) / zest of 1 large orange
- 40g oats and water or 400ml almond milk (unsweetened)
- 1tbsp instant coffee granules
- 2tbsp unsweetened cocoa powder
- 1tbsp maple syrup
Chocolate Hazelnut
- water
- 50g blanched or unblanched roasted or unroasted hazelnuts
- 1/4tsp instant coffee granules
- 2tbsp unsweetened cocoa powder
- 1 Medjool date

+ add water to obtain two 500ml servings.