I enjoy cooking.  I enjoy food.  But I am not a great cook.  There are many sites with fantastic recipes, so I am not going reinvent the wheel by downloading a lot of recipes.  I am going to use this space to log my fail-safe recipes.


My biggest obstacle is time.  There are weeks when I am so busy that the last thing I feel like doing is cooking.


Last night I got home late. Tired, hungry and not in the mood for cooking.  I raided my bare cupboard and had two boiled eggs, a handful of spinach, corn on the cob and Greek yoghurt with frozen blueberries (I love eating them frozen).  It was delicious, it was nutritious and it took 5 minutes to prepare.


We are put under pressure that eating healthy or going on a weight-loss plan means hours of preparing and cooking your food.  My moto: “Life is too short to soak  Anduki beans!”  I know that it would be healthier for me to soak and cook my lentils and chickpeas from scratch.  I know that if I put that pressure on myself, I will not eat them because of limited time. They will gather dust, spend forgotten years at the back of my cupboard until I have a spring clean and chuck them out.  I use tinned pulses.  I make sure they are in water, drain and rinse them well and throw them into Bolognese, chilli’s, stir fry’s, salads etc.  Pulses are an excellent source of fibre, protein and they contain the chemical phytoestrogen, which means great for harmonising those hormones (yes, including men’s hormones).

If you download here you can receive my shopping list guide.  Remember it is in no way an exhaustive list.  You don’t like it? Don’t buy it.  Food is to be enjoyed - not tolerated in the quest for being thin.


Quick meal suggestions:  sardines on toast (make sure they have the bones and the skin since it is an excellent source of calcium).  Freshly squeezed lemon juice, grind fresh black pepper and it is a delicious quick meal. Don’t like fish?  Make yourself an omelette and use up the tired looking veg in your fridge. Grated sweet potato, chopped broccoli, onions, courgettes, anything you can get your hands on.


Breakfast...My favourite meal of the day.  I don’t know why.  I just love breakfast.

In winter I tend to have porridge with cinnamon, full fat, organic milk or coconut milk, banana and toasted pumpkin seeds.

Summer, I make a big batch of muesli and chop either strawberries or banana in it.  I have eaten a bowl of this for dinner when I am home late.  The seeds are an excellent source of protein which keeps my blood sugar levels stable, which means I don’t feel hungry and great for lowering cholesterol and a fantastic source of phytoestrogen.  Great for my moody hormones.



  • 750g Porridge Oats.
  • 2 Tablespoons of melted Coconut Oil.
  • 5 Tablespoons of dry toasted Pumpkin Seeds.
  • 5 Tablespoons of dry toasted Sunflower Seeds.
  • 4 Tablespoons of ground sesame or linseeds (or mixture of both)
  • 1 Tablespoons of raw, unsalted broken mixed Nuts (brazils, walnuts, almonds, hazelnuts).
  • 2 Tablespoons of raisins (unsweetened).
  • 3 Tablespoons of coconut chips/flakes (unsweetened).
  • 4 sticks of Cinnamon
  • 1 Desert spoon of ground cinnamon (or more – depends on personal taste).



  1. Pre-heat oven to 170 • C
  2. Place porridge oats, ground cinnamon and coconut oil in a large baking tray and mix well and bake in the oven for 30 minutes – stirring occasionally.
  3. Dry roast the pumpkin and sunflower seeds in a large frying pan (do not add oil).
  4. When the porridge oats are ‘cooked’ allow to cool and mix all ingredients together.
  5. You may change the ingredients by adding other dry fruits like dates (pitted), cherries, etc., but make sure they do not have added sugar or sulphurs.  Remember dried fruit is naturally high in sugar so please stick to 2 Tablespoons.
  6. Store the muesli in an airtight container with the cinnamon sticks.


This recipe was developed by Dr Michael Ash, and is known as an "immune boosting" food.  Please don’t eat the apples on their own, add coconut cream or Greek Yoghurt. You need the protein to slow the sugar spike that the apples may trigger.  I make a batch of this, keep in the fridge and add to my porridge or as a desert at night with coconut cream … bliss.



  • 6 Rome or Granny Smith cooking apples (or apples of choice preferably organic).
  • 1/2 cup water
  • 1/4 cup raisins/sultanas (for added sweetness and fibre)
  • 2 tsp. cinnamon



Peel and core the apples and chop them into small evenly sized pieces. Put all the ingredients in a covered, heavy-bottomed pan and cook for about 15 minutes, stirring regularly. Cook until soft with rough shapes, no longer identifiable as apple slices. The colour should be a russet brown with the cinnamon effect. These may be eaten warm, or cold.



All you need is a FULL FAT can of coconut milk.  Ideally without guar gum listed as an ingredient.  Guar gum causes the cream and water to emulsify which is not what you want. The can must also be full fat because you will be whipping the solid cream. Do not use light coconut milk because it won’t turn out.

Place the can in the fridge overnight.  It needs to be chilled until it is firm. I once tried to make whipped coconut cream without chilling the can  and it was a watery mess. I like to keep at least a couple cans in the back of my fridge just in case I need a quick whipped cream for a recipe. Then you always have it on hand and don’t have to wait overnight to use it.


Just before you make your whipped cream, place a mixing bowl in the freezer for 5 minutes or so. This helps keep everything cold.  You can also put the beaters in the freezer too, but it’s not necessary.


Remove the chilled can from fridge and FLIP it upside down.


Open the can. See the liquid at the top? You won’t be whipping this part.


Pour the coconut liquid into another bowl. You should have just under 1 cup of liquid, but this yield will vary a bit by brand and even by can.


Don’t throw it away – it can be used in smoothies, baking and cooking.  You are now left with only the hardened coconut cream! This is exactly what we want to use to make our coconut whipped cream.  Scoop the coconut cream into your chilled bowl and whip.  Add in a touch of vanilla extract and whip it again.


You can use a touch of honey.  I personally prefer 1.2 teaspoon of pure vanilla extract or a vanilla bean.


This is delicious for breakfast, lunch or dinner.  Really quick, easy and delicious.



  • 100g bag spinach (or frozen)
  • 400g tin chopped tomatoes
  • 1 tsp chilli flakes
  • 4 eggs



  1. Heat oven to 200C/180C fan/gas 6.
  2. Put the spinach into a colander, then pour over a kettle of boiling water to wilt the leaves. Squeeze out excess water and divide between 4 small ovenproof dishes.
  3. Mix the tomatoes with the chilli flakes and some seasoning, then add to the dishes with the spinach.
  4. Make a small well in the centre of each and crack in an egg. Cover and bake for 12-15 minutes or more depending on how you like your eggs.




  1. Heat 1 Tbsp. olive oil in a frying pan with a lid.
  2. Fry chopped onion, garlic and chilli.
  3. Add a 400g can chopped tomatoes, 1 Tsp smoked paprika and a (handful black olives), then bubble for 8 minutes until thick.
  4. Make four wells in the mix, then crack in 4 eggs, cover and bake over a low heat for 6-8 minutes until the eggs are cooked.

Sweet Things

I have a sweet tooth.  I never used to and when I jumped onto the dieting merry-go-round many years ago, forever denying myself food, I became a little preoccupied with the sweet stuff.  Some days I could happily skip dinner and eat chocolate.  I no longer diet and my sweet tooth has calmed down.  I do ensure that I have my treats but within reason.  Most importantly my treats are WORTHY.  What I mean by this is they are not fat-free, sugar-free, taste-free cardboard ‘delights’.   If I am having a piece of cake it will be a good, locally sourced cake. Either I bake it myself or go to my favourite coffee houses where I know the cakes are baked on the premises with good ingredients (none of this sweetener rubbish).


For those of you who live in West Sussex I can highly recommend Coastal Coffee (Jamie’s scones are amazing) or Honey Pot in Rustington.  Daisy Moo Bake House in Worthing bakes incredible treats for vegans and anyone with food allergies.  If you are travelling to Petworth, it would be a crime not to visit the Hungry Guest café.


This is delicious for breakfast, lunch or dinner.  Really quick, easy and delicious.

Serves 2


  • 2 x bananas (Any over ripe bananas I peel, chop and then freeze., so I always have a supply of frozen bananas in my fridge)
  • 1 Small handful of frozen berries
  • 2 x Tablespoons  Greek yoghurt
  • Splash of milk



  1. Peel your bananas and put them in the freezer for at least 6 hours – the best thing is to do this in the morning and then they will be perfect for after dinner.
  2. Take them out of the freezer and chop into chunks and place into a blender.
  3. Add the frozen berries, yoghurt and milk and blitz – add a little more milk if they need it. You are aiming for the texture of whipped ice cream.
  4. When blended fully, spoon into two bowls and sprinkle with nuts or pumpkin seeds.  (I made this before dinner then put them in glass dishes and back in the freezer for 45 minutes).


I think this is one of the reasons I am not a great cook.  I like to ‘tweak’ recipes.    Here is one of my ‘tweaked’ recipes that worked.  Don’t be fooled that using beetroot and brown sugar will make this ‘healthy’ and you can eat the whole cake.  This is a treat – ok!  



  • 250g self-raising flour (I use whole-meal self-raising flour)
  • 2 teaspoons baking powder
  • 150g soft brown sugar (I only use 75g brown sugar)
  • 100g sultanas
  • 200g beetroot, peeled and grated (I use 250g beetroot and sometimes buy pre-packaged, cooked beetroot, and blend it into a paste)
  • 150ml rapeseed oil
  • 2 medium eggs, lightly beaten
  • You can add 35g cocoa powder (70%) to make it a chocolate beetroot cake (and hide the beetroot from fussy eaters)!



  1. Preheat the oven to 160°C/Gas Mark 3.
  2. Sift the flour and baking powder into a bowl and stir in the soft brown sugar. Add the sultanas and grated beetroot. Beat the oil and eggs together and add to the bowl. Combine with either a wooden spoon or an electric mixer.
  3. Spoon the mixture into a greased and lined 20cm spring-form cake tin and bake in an oven preheated to 160°C/Gas Mark 3 for 1–1 1/4 hours, until a skewer inserted in the center comes out clean.
  4. Cool in the tin for 10 minutes, then turn out on to a wire rack to cool completely


Beetroot supports nitric oxide production in the body.  This is a chemical that causes blood vessels to open and thus will keep the blood thin and better able to deliver oxygen and nutrients to the organs.


Cocoa powder (70%) is rich in polyphenol antixodiants and can help transport fats into your bloodstream where they can be used as fuel when you exercise.


Exercise depletes zinc and magnesium stores since they are used to repair the muscles.  Cocoa is high in zinc and magnesium. So although high in sugar, it has a little goodness to it.


This is an old recipe my mum used to make us from South Africa.  What I like about this recipe is that mixture can be left in the fridge for a week. So you don’t have to cook 12 muffins and then eat them.  Again, just because it has Bran, does not mean you eat the lot.  I love this recipe in winter when I have upped my training.  I tend to crave more sugar when I am running long distances.  A cup of green tea and a warm muffin - lovely afternoon treat.


And yes, I have tweaked it again.  You need to buy Bran from health food shops.  It is not the bran found in cereal (revolting, high sugar stuff).



  • 1 ½ cups of brown Demerara sugar (I use 1 cup honey or reduce to
    1 cup of sugar)
  • 2 eggs
  • ½ cup oil (rapeseed or melted coconut oil)
  • 2 cups of bran
  • ½ cup of raisins or sultanas (you can mix this up and add cherries or cranberries – make sure dried fruit has no added sugar or sulphur dioxide)
  • 2 ½ cups of whole-wheat flour (or you can use buckwheat flour)
  • 2 cups of milk
  • 2 Tsp. bicarbonate soda
  • 1 Tsp. vanilla essence
  • 1 pinch of salt



  1. Beat the eggs and sugar until they are well mixed in.
  2. Add the oil then the bran and blend well.
  3. Add the raisins (or other dried fruit).
  4. Mix in the flour with the milk, bicarbonate of soda, vanilla essence and salt and stir well.
  5. Leave covered in the fridge for 24 hours.
  6. After 24 hours – cook the muffins for 15 minutes at 175 Celsius (or 350 degrees or Gas Mark 4).

You can keep the raw mixture in a covered Tupperware in the fridge for 7 days and cook the muffins when you fancy them.


These are my favourite …

Makes 20

Prepare Time 10 minutes


Ingredients Date Based:

  • 100g Hazelnuts
  • 200g Pitted Dates*
  • 2 Tbsp. Linseed
  • 70g dark chocolate (85% cocoa content)
  • 100g toasted chopped hazelnuts to finish (optional)
  • 75g desiccated coconut to finish (optional)


Ingredients Apricot Based:

  • 100g Cashew Nuts
  • 200g Apricots (brown ones – not orange they contain sulphur dioxide)*
  • 2 Tbsp. Linseed
  • 70g dark chocolate (85% cocoa content)
  • 100g toasted chopped hazelnuts to finish (optional)
  • 75g desiccated coconut to finish (optional)




  1. Place the nuts in a food processor and blitz for 1-2 minutes until finely chopped.  Add the fruit and linseed and continue to blitz for 3-4 minutes or until the mixture has bound into a paste.
  2. Divide the fruit and nut mixture into small 20 by 20g pieces and using wet hands roll into small round balls and place on a tray line with baking parchment.
  3. Finish by dipping each ball into the melted chocolate.  Then before the chocolate sets, roll in chopped nuts or desiccated coconut. Return to the lined tray and all to set.
  4. Store in an airtight container.  You can also store in the freezer and do not need to defrost. They are delicious eaten frozen (and last longer).

*Please note that dates, apricots and all dried fruit are still high in sugar and although this is a healthy treat, it is still a treat and should be eaten in moderation.


This is quick easy, healthy, very low carb and high fibre.   Works great as a sweet muffin as well as savoury muffin (just omit the honey - goes well with soups).


Add in options; fruits such as chopped pear, apple or blueberries, nuts, cheese, bits of ham, vegetables or spices ... get creative and enjoy!


For a treat I add 10g of dark chocolate chips (70% cocoa) and mix well.  It is like eating a chocolate croissant.



Servings1 Yield1 muffin

  • 1/4 cup ground flaxseeds
  • 1/2 teaspoon baking powder
  • 1 teaspoon honey(optional)
  • 1 teaspoon cinnamon
  • 1 egg
  • 1 teaspoon coconut oil (or rapeseed oil)



  1. Mix all ingredients in a coffee mug.
  2. Microwave for one minute on high.
  3. If using frozen berries, microwave for 1:30 on high.
  4. Smooth on some butter and enjoy!
  5. It will be moist at first, but as the muffin cools it goes away.

Fruit Juices and Smoothies

Fruit juice is not the healthiest way to consume fruit and according to experts – its popularity is a dangerous trend.  The fruit juice industry sells fruit juices as healthy when in fact they are not. .  Although the vitamin and mineral content will be higher and fresher – the sugar in the fruit and vegetable juice far outweighs possible benefits from the concentrated vitamins and minerals.


It would be better to eat the whole fruit since most juicing methods remove the fibre.  By drinking juice – it ignores the key benefits of eating fruit, whilst delivering huge amount of sugar and calories.


Every long-term study on the health effects of fruit juices show that you increase your risk of diabetes and weight gain with regular juice consumption


So what about Nutribullets? I sit on the fence with this one.  I do have a Nutribullet and on occasions I use it.  But, and this is a big BUT, the green juice I make is 99% vegetables and 1% fruit to reduce the sugar overload.  The argument with Nutribullet being healthier than juicing is that you are eating the whole fruit or vegetable – fibre and all.  You are still taking the sugar out of the vegetable so it causes a sugar spike. Something you really want to avoid.  As humans, we are supposed to eat our vegetables, not drink them.  Give me a big bowl of crunchy salad greens or lightly steamed vegetables to eat rather than drink.


My other concern is that people are juicing kale.  Now kale is good for you. It also contains a chemical called Glucosinolate. This chemical has been shown to interfere in Thyroid function.  When your thyroid does not function properly, it can make you gain weight, kick start depression, causes extreme tiredness, dry skin, cracked nails and hair loss.  All you have to do is slightly steam the kale and the Glucosinolate is broken down and will not affect the thyroid.  I see a lot of people packing in raw kale juices and long term this is not good for you.


Look at my lunch and dinner recipes for Kale chips.  When kale is in season I chop it up and use in stir fries.  Cook it and eat it.


So back to me sitting on the fence with the Nutribullet.  I made myself a green juice today.  Why?  I had a lot of spinach with massive stems on that I wanted to use.  I am also struggling to get rid of a cold so wanted to get a big dose of vitamins and ginger.  I had the juice with my muesli.  And I still had a salad packed with crispy, fresh rocket and spinach.



Ideally organic seasonal

  • 1 bunch English spinach
  • 1 handful mint
  • 1 handful parsley
  • 1 tablespoon fresh lemon juice
  • 1 chunky bit of cucumber
  • A few lettuce leaves
  • 2 celery stalks
  • 2–3 cm (3/4–11/4 inch) knob of fresh ginger, peeled (I use 3 times more than this.  I like a ginger kick)



Add all the ingredients to the Nutribullet, add water and blend.  Pour into a drinking glass, add ice cubes and enjoy.


This is a good pre or post exercise snack. The milk is a great source of fuel for tired muscles.



  • 200ml of full-fat or semi-skim milk OR Coconut milk.
  • 1 banana
  • 1 Tablespoon of almond, or peanut butter (preferably sugar free brand)



Combine all ingredients in the Nutribullet or a hand blender until smooth.

Lunches and Dinners

My golden rule when I am eating a meal is to have CRUNCH with LUNCH and a RAINBOW on my PLATE.  Treat each meal as a feeding opportunity to get your greens - you cannot go wrong with seasonal, local salad and vegetables.


The key ingredient in this recipe is Turmeric.  Turmeric is one of the most studied spices – mainly for its massive anti-inflammatory properties.  It helps with arthritis, muscle soreness and even asthma.  It keeps your blood thin and has an anti-bacterial and anti-oxidant effect.  And it is delicious.



  • 1 Tbsp. vegetable oil
  • 1 red onion, chopped
  • ½ finger length piece of fresh root ginger, finely shredded
  • 2 mild red chilies, thinly sliced
  • 2 cloves of garlic, finely chopped
  • ½ Tsp Turmeric
  • ¾ Tsp Garam masala
  • 1 Tsp ground cumin
  • 4 tomatoes, chopped
  • 2 Tsp tomato puree
  • 400g can chickpeas, rinsed and drained
  • 300ml water (I like to add coconut milk instead but this is optional).
  • 200g baby spinach leaves



  1. Heat the oil in a wok and fry the onion over a low heat until softened.
  2. Stir in the garlic, ginger and chilies and cook for a further 5 mins until the onions are golden and the garlic slightly toasted.
  3. Add the turmeric, garam masala and cumin, stirring over a low heat for a few secs. Tip in the chopped tomatoes and add the tomato purée, then simmer for 5 mins.
  4. Add the chickpeas to the pan with 300ml water (fill the can three-quarters full). Simmer for 10 mins before stirring in the spinach to wilt.
  5. Season and serve with rice or naan bread.




  • 300 g cashew nuts, soaked in cold water for 2 hours
  • ½ tsp ground turmeric
  • 1 lemon-grass stem
  • 2 tbsp. sunflower or rapeseed oil
  • 2 onions, peeled, halved and sliced
  • 2 garlic cloves, peeled and chopped
  • ½ cinnamon stick
  • 2 bay leaves
  • ¼ tsp cayenne pepper
  • ½ tsp paprika
  • 1 tbsp. roasted curry powder
  • 300 ml coconut milk
  • 150 g peas (frozen or fresh)



  1. Drain the cashews, then simmer in lightly salted water with the turmeric for 30 minutes or until soft and creamy but don’t let them get mushy. Drain.
  2. Meanwhile, trim the top off the lemon-grass stem, leaving the lower seven to eight centimetres, then crush with the back of a wooden spoon and set aside.
  3. Heat the oil in a saucepan or wok, add the onions and fry for around five minutes. Add the garlic, cinnamon and bay leaves, and fry for another five minutes, until the onions are tender. Sprinkle over the cayenne, paprika and curry powder and fry for 20 seconds.
  4. Pour in the coconut milk and add the lemon-grass and some salt. Bring to the boil and add the cashews. Lower the heat and simmer for five minutes, then add the peas and simmer for a further two to three minutes. Taste and season.


Quinoa is a good protein source as well as bringing magnesium, iron and fiber to the plate. The pomegranate packs in more antioxidants than a cup of green tea and the feta is crammed full of calcium.



  1. 1/2 pound sugar snap peas
  2. 1 1/2 cups quinoa, rinsed and drained
  3. Drizzle olive oil
  4. Drizzle of apple cider vinegar
  5. Salt and freshly ground pepper
  6. 1/2 cup dry roasted pumpkin seeds
  7. 1/2 cup minced chives



  1. In a small saucepan of boiling salted water, simmer the peas until bright green and crisp-tender, about 1 minute. Drain and rinse with cold water to stop cooking.  Spread out on a large plate to cool, then pat dry. Cut the peas on the diagonal into 1-inch pieces.
  2. In a small saucepan, combine the quinoa with 2 cups of water and bring to a boil (you can add yeast flakes or miso soup for flavor). Cover and cook over low heat until all of the water has evaporated and the quinoa is tender, about 10 - 15 minutes (you may need to add water during cooking).
  3. Uncover and fluff the quinoa, then transfer to a large bowl and let cool to room temperature.
  4. In a bowl, combine the oil and vinegar and season with salt and pepper. Add the peas to the quinoa with the pumpkin seeds, chives and dressing; stir. Season with salt and pepper and serve at room temperature or lightly chilled.

I add any additional vegetables/salad greens found in my fridge to this salad.




  • 300g quinoa
  • 200g broccoli
  • 200g feta cheese, crumbled
  • 1 large handful of pumpkin seeds
  • Seeds from 1 pomegranate
  • 1 large handful of mint leaves, roughly chopped
  • 1 large handful of flat-leaf parsley, roughly chopped
  • 3-4 ripe tomatoes, chopped
  • 1 bunch spring onions, finely sliced
  • 3 tbsp. extra-virgin olive oil
  • 3 tbsp. lemon juice



  1. Cook the quinoa according to the packet instructions and leave to cool.
  2. Meanwhile, cut the broccoli and lightly steam until tender
  3. Heat a small frying pan and lightly toast the pumpkin seeds until slightly crunchy
  4. Once the hot ingredients cool, stir together along with feta, pomegranate seeds, herbs, tomato and spring onions. Drizzle with olive oil and lemon juice. Season with salt - you won't need much because of the feta - and a good twist of black pepper.


Makes: 4

Prep Time: 25 minutes

Cooking Time: 30 Minutes



For the Curry

  • 400g monkfish, cut into bite-sized chunks
  • 2 tsp. turmeric
  • 3 tbsp. fresh grated ginger
  • 1 tbsp. coconut oil or butter
  • 1 red onion, finely sliced
  • 1 white onion, finely sliced
  • 1 red chilli, deseeded and finely chopped
  • 1 garlic clove, crushed
  • 1 x 400ml can coconut milk
  • Juice of 1 lime
  • 1 tbsp. mustard seeds
  • 1 handful fresh coriander, finely chopped


For the Rice

  • 1 cauliflower, stalks removed, roughly chopped
  • 1 tbsp. coconut oil or butter
  • 1 tsp. turmeric
  • ¼ tsp. ground cumin
  • ¼ tsp. cinnamon
  • ¼ tsp. ground ginger
  • Fresh coriander, chopped, to serve



  1. To make the curry, put the fish chunks in a bowl with a pinch of salt, the turmeric and ginger.  Massage the spices in and leave to marinate.
  2. Heat the coconut oil or butter in a large pot over a medium heat for one minute; add the onions and a pinch of salt, and sauté for five minutes.
  3. Add the chilli and garlic and stir-fry for a minute, before adding the coconut milk, lime juice and some pepper.  Let it simmer for five minutes, then add the fish and cook at a low simmer for 10 minutes, or until the fish is cooked through. Take it off the heat.
  4. To make the rice, put the cauliflower into a food processor and process for a few minutes until you get a rice-like consistency.
  5. Heat the oil or butter in a saucepan over a medium heat for one minute, then add the spices and stir for another minute until fragrant. Throw in the cauliflower rice and sauté for three minutes, stirring constantly, until it is cooked through.  Sprinkle with some fresh coriander.
  6. Dry-roast the mustard seeds in a frying pan for one minute, then crush them slightly. Sprinkle the fresh coriander and mustards seeds over the top of the curry and serve with the spiced cauliflower rice.


This recipe is from  Really tasty.

Serves 2:



  • 2 courgettes
  • 1 ½ avocados
  • A large handful of fresh mint leaves
  • 12 Brazil nuts
  • ½ a cup of water
  • 2 tablespoons of olive oil
  • ½ a lime
  • Salt to taste
  • A dozen chestnut mushrooms



  1. Start by making ‘courgette spaghetti’ either with a spiraliser or using a vegetable peeler and peeling thin strips of the courgette.  Place to one side and begin the sauce.
  2. Cut the mushrooms into thin slices, drizzle with olive oil and gently heat in a large frying pan for about 5 minutes. During which time place the Brazil nuts in a food processor and blend for the same amount of time, until they become creamy. Then add in the avocado, olive oil, lime, mint leaves and salt – blend again. Gradually add the water as the sauce blends to create exactly the right consistency for you.
  3. Add the sauce and Courgettes to the mushrooms in the frying pan and gently heat for a couple of minutes to warm the dish up and soften the pasta a little, alternatively enjoy it raw. Both taste equally delicious.  This dish is delicious with salmon.


You can make this savoury by adding herbs such as paprika, onion powder, garlic powder; or even a drizzle of honey and cinnamon.


  • 3 Tbsp. ground flaxseed
  • 1/4 tsp. baking powder
  • 1 Tbsp. melted coconut oil
  • 1 large egg
  • 3 Tbsp water (Add more if needed – the batter must be a runny consistency)



  1. Mix together flaxseeds and baking powder.
  2. Stir in melted coconut oil. Beat in egg and water until blended.
  3. Cook in a hot frying pan with a tiny bit of virgin organic coconut oil or butter for each wrap.
  4. Top with avocado, hummus, cheese and salad bits.

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