Recipes & Meal Planning

Ceylon-Nutmeg-Ginger-Turmeric Yogurt Drops

****INGREDIENTS***

2 cups / 500ml yogurt (any you like)
4 sticks of ceylon cinnamon
4 nutmegs
4 turmeric roots (about 4 tablespoons)
Large ginger root (about 4 tablespoons)

***INSTRUCTIONS***

1. Wash the turmeric and ginger, and remove the skins
2. Make sure you have a flexible silicon chocolate mold (pictured) OR an ice cube tray to decant drops of the mixture into for freezing
3. Use a food processor or mortar & pestle to grind the cinnamon and nutmeg
4. Add the peeled turmeric and ginger into the cinnamon/nutmeg mix, and process further until you have a fully mixed paste
5. Decant the yogurt into a large glass jug or bowl
6. Stir the turmeric, ginger, cinnamon & nutmeg mix in to the yogurt
7. Use two spoons, or a spoon & spatula, to fill your mold or tray with drops of the mix
8. Freeze the drops, which takes 30-60 minutes, then if you have more mix, remove drops into a sealed container, then refill the mold or tray and repeat

After cooling, freeze for long-term storage as desired

***NUTRITION PROFILE***

Consume a couple of these each day and you are taking in 4 incredibly rich sources of vitamins and phytonutrients with minimal effort. Keep them in a sealed container in the freezer, & consume a couple of them at the beginning of your breakfast, or whenever suits you.

I make them because:

✅Nothing like these can be purchased, anywhere
✅Very simple to make and store in batches
✅Enables easy, daily dose of whole food cinnamon, nutmeg, turmeric and ginger ✅Calories are negligible but the nutritional value is great
✅They are rather delicious too!

🌈 Phytonutrient rich diets are strongly linked to better cellular health, immune function, reduced inflammation, and reduced risk of chronic diseases, and regular intake supports gut health & brain function.

🩸Ceylon cinnamon, or ‘true’ cinnamon, supports blood glucose regulation, may assist with cholesterol and blood pressure, and has positive anti-inflammatory and antimicrobial functions. Ceylon cinnamon also has low levels of coumarin, the compound associated with liver toxicity, found in high amounts in other cinnamon.

😴 Nutmeg may support relaxation and sleep, and there is some research suggesting neuroprotective effects and oral health benefits.

🧠 Turmeric, which includes curcumin, is a potent anti-inflammatory and antioxidant agent, associated with positive impacts on joint health, neuroprotection, natural detoxification process support and cardiovascular health.

🫚Ginger is another powerful blood-glucose regulation and anti-oxidant supporting compound, often with very desirable effects on digestion.

Click the link for a larger, easy to read and print recipe card on Instagram, and ask me anything!

Lasagne (Higher Protein, Simpler, Gluten Free, Batch Friendly)

****INGREDIENTS***

RAGU MIX

2 tablespoons olive oil
2 cups chopped shallots
½ cup chopped garlic
600g mince (beef, venison, Quorn, anything of choice)
3 tablespoons tomato puree
500g passata or chopped tomatoes
Stock for flavour, prepped into 150ml liquid
Herbs (any, optional)

CHEESE SAUCE

1 x Large Egg
400g Cottage Cheese (fat-free or low fat)
100g Hard Cheese, grated (Cheddar, Parmesan, Other)
½ teaspoon Black Pepper, ¼ teaspoon salt
Optional: 2 tablespoons mustard

PASTA LAYERS & CHEESE TOPPING

400g / 16 lasagne pasta sheets (gluten free)
50g Cheese, grated (Cheddar, Parmesan, Other)

***INSTRUCTIONS***

RAGU MIX

1. Fry the shallots, garlic and mince until browned all over
2. Add the stock and tomatoes and herbs, bring to boil, reduce to simmer, then simmer for 30-40 minutes

CHEESE SAUCE

1. Break egg into a large bowl, whisk it
2. Mix in the cottage cheese
3. Grate and mix in the hard cheese
4. Stir in the black pepper & salt, and mustard if using

PASTA LAYERS AND CHEESE TOPPING

If using dried lasagne sheets, boil them in water for 5 minutes to prepare them for layering – being careful to keep them separate from each other else they will adhere into a block

ASSEMBLY

Layer this way . . .

Layer 1. Ragu Mix (begin with ½ of the full mix as the base)
Layer 2. 2 x Pasta sheets
Layer 3. Cheese sauce

Repeat 1-3 again, then add the grated hard cheese as the final top layer

COOKING AND KEEPING

Option 1. Cook and eat right away. Cook at 180c (360f) for about 45 minutes and remove once cheese topping is turning brown

Option 2. Once assembled, cool, then freeze. Then cook from frozen at 180c (360f) for about 60 minutes

Option 3. Cook, allow to cool, then portion up and freeze. To use up, allow to defrost for 6+ hours in a fridge, then reheat until very hot

***NUTRITION DATA***

Per serve (recipe makes 8 serves)

41g protein 💪
15g fat
52g carbs
512 kcal

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Applesauce Superfood Drops

****INGREDIENTS***

2 cups apple or pear sauce (ideally homemade)
3-4 Lemons or Limes, juice and zest
2-3 Passionfruit
Fresh or Frozen Ginger (2-3 tablespoons)
Fresh or Frozen Turmeric (2-3 tablespoons)
3-4 tablespoons Sumac spice

***INSTRUCTIONS***

1. Everything but the apple or pear sauce is optional and the quantities are very flexible. Use what you like and what you have!

2. Make sure you have a flexible silicon chocolate mold (pictured) OR an ice cube tray to decant drops of the mixture into for freezing

3. Add the apple sauce into a large glass bowl

4. Zest and juice the lemons or limes and mix both into the sauce

5. Scoop out the passionfruit seeds and mix those in too too

6. Skin the ginger and turmeric and chop or puree it very finely, then mix in along with the sumac

7. Use two spoons, or a spoon & spatula, to fill your mold or tray with drops of the mix

8. Freeze the drops, which takes 30-60 minutes, then if you have more mix, remove drops into a sealed container, then refill the mold or tray and repeat

After cooling, freeze for long-term storage as desired

***NUTRITION PROFILE***

Consume a couple of these each day and you are taking in 6+ rich sources of vitamins and phytonutrients daily with almost no effort. Just keep them in a sealed container in the freezer, and consume a couple of them at the beginning of your breakfast, or whenever suits you.

The apple or pear sauce is a rich source of pectin fibre, which is a preferred prebiotic for beneficial gut bacteria, supports gut motility, and may help moderate cholesterol and blood sugar.

The lemon or lime zest provides limonene, which is a potent antioxidant and anti-inflammatory and associated with positive effects on digestion, immune function and mood

Ginger, turmeric and sumac are all potent antioxidants and combined, are linked to support for digestion, reducing inflammation and helping to modulate immune function and blood glucose.

Passion fruit is rich in potassium, vitamin C, and just a little of it can make the taste of these drops sparkle!

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High Protein Cheese & Bacon Muffins (Gluten-Free)

****INGREDIENTS***

2.5 cups (280g) any savoury protein powder e.g pea, rice, pumpkin, sunflower
6 bacon rashers, cooked & chopped
4 eggs, lightly beaten
2 cups grated zucchini
1/3 cup grated hard cheese
2 tbsp mustard
1 tbsp lemon juice or apple cider vinegar (ACV)
2 tbsp butter or coconut oil, melted
1/2 tsp baking powder
Salt, pepper & spices to taste (paprika, cumin, cayenne pepper work well)

***INSTRUCTIONS***

1. Mix the salt, pepper & spices in with the protein powder
2. Add the baking powder & pour the lemon juice or ACV onto the powder, letting the two react, then mix in thoroughly
3. Mix in the beaten eggs, mustard & melted butter or coconut oil
4. Stir in the zucchini, bacon and cheese - you now have your muffin batter
5. Spoon the batter into greased muffin tins or muffin cases
6. Bake at 180c (350f) for 20 minutes, until the tops are golden brown

After cooling, freeze for long-term storage as desired

***NUTRITION DATA***

Per muffin (recipe makes 12)

26g protein 💪
6.5g fat
3g carbs
174 kcal

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