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FOOD GUIDE
AVOID:
• All meat incl. beef, lamb, pork, chicken, seafood, etc
• Dairy incl. milk, cheese, yogurt, cream, butter, etc
• Eggs incl. products containing egg
• Honey & refined sugar eg. white sugar
• Refined wheat & yeast products eg. bread
• Carbonated drinks and cool drinks
ALLOWED:
• Soy Milk, Almond Milk, Coconut Milk, Coconut Cream
• Fruits and Vegetables
• Whole Grains (brown rice, oats, whole wheat, unleavened bread, etc)
• Nuts and seeds including nut butters
• Legumes (beans, lentils, peas, etc)
• Healthy oil (olive oil, coconut oil, canola, etc)
• Herbs and Spices
• Water, herbal teas, natural juice, etc
OPTIONAL:
• Caffeinated Drinks eg. coffee, Ceylon tea, etc
• Artificial Sweeteners
• Processed Food containing preservatives, artificial flavourings, etc
• Deep Fried Food eg. french fries, corn chips, etc
• Soy Meat
TIPS
DRINK LOTS OF WATER
It’s good to gradually increase your water consumption.
CALCIUM
Dairy isn’t the only source of Calcium - Broccoli, Kale, Cabbage and Nuts are rich in CALCIUM too!
5 FRUIT and VEGETABLES
Incorporate 5 portions of FRUIT and VEGETABLES per day e.g. a large mixed salad, vegetable dish and 2-3 fruits during the day.
PROTEIN
Beans, Lentils, Chick Peas, Seeds, Nuts and Soya are high in PROTEIN and will keep you energised!
WHOLE GRAINS
Include WHOLE GRAINS (Oats, Brown Rice, Corn, etc).
COMBINE
1. Beans with Whole Grains, Nuts, Seeds.
2. Whole Grains with Legumes (beans, peas, lentils, peanuts)
3. Nuts/Seeds with Legumes
4. Vegetables with Grains, Nuts, Seeds
5. Corn with Legumes
RECIPES
BREAKFAST
01
BREAKFAST SMOOTHIE
INGREDIENTS: 2x frozen banana slices, 1/2 cup soy/almond/coconut milk,
1 teaspoon cinnamon, 3 tablespoons oats/muesli (optional)
METHOD: Process ingredients in a blender until smooth.
NOTE: Replace cinnamon with other flavours such as fresh berries, mango or organic peanut butter
02
BREAKFAST BOWL
INGREDIENTS:
1 cup oats, milk-alternative (soy, coconut or almond), mixed berries of choice, almonds.
METHOD:
Follow cooking instructions on oats packaging. Add milk-alternative, mixed berries and almonds.
FLAVOURS:
Replacing mixed berries and almonds with Banana slices, cinnamon and pecan nuts.
03
TROPICAL FRUIT SALAD
INGREDIENTS: 2 cups strawberries, 3 kiwifruit, papaya, 1 cup red grapes, pineapple.
METHOD: Peel fruit, chop into pieces. Mix in a large bowl and keep refrigerated.
01
AVOCADO & STRAWBERRY SALAD
INGREDIENTS:
6 cups fresh baby spinach, 2 cups strawberries, hulled and sliced, 1 avocado, diced, 1/4 cup sliced almonds, half a small red onion (thinly sliced), poppy seed dressing (recipe below)
Poppyseed Dressing:1/2 cup olive oil, 3 tbsp lemon/orange juice, 1 tbsp poppy seeds, Pinch of ground dry mustard (optional), salt and pepper
METHOD:
Toss all ingredients together with your desired amount of dressing until combined. Serve immediately.
To make the poppyseed dressing: Whisk all ingredients together until combined.
02
FIG, PEAR & WALNUT SALAD
INGREDIENTS:
Mixed lettuce, 1 pear (sliced), 1/4 cup dried figs, 1/4 cup chopped walnuts, 2 tbsp sunflower seeds.
METHOD: Combine ingredients in large bowl and toss. Keep refrigerated.
DRESSING:
125ml cup olive oil, 125ml apple juice, 1 tbsp lemon juice, 1 tbsp diced onion, pinch cinnamon. (Combine, stir, keep sealed and refrigerated).
03
PINK GRAPEFRUIT & KALE SALAD
INGREDIENTS: 1 large pink grapefruit, 1 avocado (cut into cubes), 6 cups kale (stems removed and rinsed), sliced almonds, olive oil, salt and pepper to taste.
METHOD: Remove white skin from grapefruit and add segments to kale. Add avocado cubes. Garnish with almond slices. Drizzle with olive oil, and sprinkle with freshly ground salt and pepper.
SALAD
SOUP
01
BUTTERNUT SOUP WITH COCONUT MILK
INGREDIENTS:
1 tbsp olive oil, 1 tbsp minced garlic, 1 tbsp minced peeled fresh ginger, 2 cups water, 1/2 cup canned coconut milk, 1 tsp salt, 1/4 tsp cayenne pepper, 2x (340g) packages fresh cubed butternut squash, 1 tablespoon fresh lime juice, cilantro (coriander) leaves (optional)
METHOD:
Heat a large heavy saucepan over medium-high heat. Add oil to pan; swirl to coat. Add garlic and ginger; sauté 1 minute. Add 2 cups water, coconut milk, salt, red pepper, and squash; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until squash is tender, stirring occasionally
Place squash mixture in a blender. Remove centre piece of blender lid (to allow steam to escape) secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Stir in juice. Garnish with additional pepper and cilantro (coriander) leaves, if desired. Serve and enjoy!
02
ROSEMARY & PEA SOUP
INGREDIENTS:
1 tbsp olive oil, 1 cup grated carrots, 1 cup grated onions, 2 garlic cloves (minced), 6 cups water mixed with vegetable broth, 2 cups dry split peas, 1 tsp dried rosemary, 1 bayleaf, salt and ground black pepper.
METHOD:
Strain and soak split peas and set aside. Heat olive oil in a large saucepan over medium heat. Fry onions until translucent. Add garlic and fry for a few seconds. Add the rest of the ingredients and simmer until peas are softened. To speed up the process blend the soup with a hand-blender or transfer to food processor. Serve warm and enjoy!
03
CREAMY MUSHROOM SOUP
INGREDIENTS: 5 large potatoes cut into cubes, 2 - 3 cups of sliced mushrooms, 1 cup diced carrots, 1/2 cup diced onion, 1/4 cup minced garlic, 1 handful baby spinach leaves, 1 can coconut milk (or coconut cream), 1 tbsp olive oil, 1 litre boiling water, 1 tsp turmeric powder, thyme, salt and pepper to taste
METHOD: In a large saucepan, sauté onion, mushroom, and garlic in olive oil. Add carrots, potatoes, boiling water, thyme, and turmeric powder. Bring to boiling point and let simmer. Once carrots and potatoes have softened, add the rest of the ingredients. Simmer for 20 minutes and serve warm.
TIP: For an extra creamy texture, precook potatoes, mash, and combine with one cup of the boiling water before adding to the soup.
01
HAWAIIAN WRAP
INGREDIENTS:
Whole wheat tortilla wraps (or Romaine lettuce), pineapple, avocado, tomatoes, lettuce, hummus, vegan 'chicken' nuggets (optional)
METHOD:
Lay the tortillas (or Romaine lettuce) out on a flat working surface. Spread about 2 tablespoons of hummus on each. Layer each ingredient in a row to make a 'rainbow'. Roll up the wrap and serve immediately.
If you've chosen to add vegan 'chicken' nuggets - follow cooking instructions on the packaging. Vegan 'chicken' nuggets can be found in your local supermarket frozen food section.
02
BLACK BEAN TACOS
INGREDIENTS:
8 taco shells (found in your local supermarket Mexican food section), 2x can black beans (drained and rinsed), salsa (home-made or store-bought), avocado/guacamole, coconut cream, 1-2 teaspoons lemon juice, lettuce, tomato, onions, crushed garlic, pinch cumin, pinch chilli powder, salt & black pepper.
METHOD:
In a saucepan combine black beans, salsa, garlic, chilli powder and cumin. Simmer for 5-10min. Stir occasionally. Whisk or blend coconut cream with lemon juice and put aside. Scoop black beans into taco shells, top with avocado/guacamole and coconut cream. Cover with shredded lettuce, onion and tomato.
03
DANIEL FAST PIZZA
INGREDIENTS:
BASE - 1 1/2 cups cornmeal, 1 cup whole wheat flour, 1 cup warm water,
1 tablespoon extra-virgin olive oil, 1 teaspoon salt, 1/2 teaspoon cumin, 1/8 teaspoon cayenne pepper (OR BUY IT: Use whole wheat wraps instead!)
TOPPING: Tomato paste, mushrooms, black olives, avocado, vegan 'bacon' or vegan 'sausage' chopped/diced (found in your local supermarket frozen food section), garlic, mixed herbs.
METHOD:
Preheat oven to 220˚C/430˚F. Mix crust ingredients together in a large bowl or food processor until dough forms a ball. Rub a little flour on a rolling pin, and roll dough into a 30cm circle on a preheated pizza stone or an oiled pizza pan. If dough is too sticky to roll, put some flour on your fingertips and press dough to edges. With a fork, prick holes all across crust dough. Add toppings onto your pizza. Bake for 10 minutes, and remove from oven.
TIP: Place a handful of macadamia nuts a in blender and sprinkle over pizza for a parmesan effect before serving!
MEALS
01
HOMEMADE HUMMUS
INGREDIENTS:
1 can chickpeas (strained), 2 tsp tahini (can be substituted with peanut butter or almond butter), 1 minced garlic clove, 1/2 teaspoon salt, 3 tbsp olive oil, 2 tbsp lemon juice, paprika (optional), parsley (optional).
METHOD:
Combine ingredients in blender, or use a hand blender. Use as a dip for carrots, sugar snap peas, baby corn etc. Or use as a spread on flatbread or inside wraps.
02
PEANUT BUTTER & APPLE RICE CAKES
INGREDIENTS:
Rice cakes, organic butter, apple (sliced).
METHOD:
Spread rice cakes with peanut butter. Top with fresh apple slices and snack away!
FLAVOURS:
Replace apple slices with fresh banana slices as a tasty alternative
03
BAKED SWEET POTATO CHIPS
INGREDIENTS:
2 sweet potatoes (washed and dried thoroughly), 1 tsp olive oil, salt and pepper to taste, parchment paper
METHOD:
Preheat oven to 220˚C/430˚F. Using a mandolin slicer, slice sweet potatoes as thinly as possible. Pat sweet potato slices dry with paper towel, add to medium sized bowl. Spray slices with olive oil mist (or add 1 tsp olive oil). Generously sprinkle with salt, pepper, or any other herbs you'd like to add. Lay slices on baking sheet lined with parchment paper, do not overlap. Bake at 220/430˚F degrees celsius for 1 hour, until crispy. Turn oven up to grill and let chips brown very slightly. Watch chips and make sure they do not burn. If you'd like them cool, place on a cooling rack and let cool for 10 minutes. Serve and enjoy!
