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This Week's Healthy Recipes

Meal 1

Vegan Spicy Kale and Romesco Pasta

Prep Time 10 mins

Cook Time10 mins

Total Time 20 mins


Romesco Sauce

4 Small Roma tomatoes

2-3 Roasted red peppers

3 Cloves of Garlic

1 C. Almonds, raw

1 Slice of Bread, vegan

2 Tbsp. Parsley

1 Tbsp. Lemon juice

2 Tbsp. Olive oil

1 tsp. Smoked paprika

Salt and Pepper to taste

For the pasta

1 Tbsp. Olive oil

2 Cloves of Garlic, chopped

3 C. Kale, chopped

1 tsp. Red pepper flakes

1/2 tsp. Salt

1 Box Pasta of choice


Start heating water for the pasta. Cook according to package instructions.

Then make the romesco sauce. Place all the sauce ingredients into a food processor or blender. Blend on high, scraping the sides down as needed until the sauce is nice and smooth. May take a few minutes.

Now add the sauce to a small sauce pan, heat on low. Stirring occasionally until the sauce has cooked and is nice and hot and bubbly. 5-10 minutes.

While the sauce is heating and pasta is cooking. Saute the kale. Heat the olive oil in a non stick pan on medium high, then add the garlic and kale. Then the red pepper flakes and salt. Saute for about 2-4 minutes until the kale has softened, reducing heat as needed. Remove from heat.

When the pasta is ready. drain and return to the pot, then add the kale and romesco sauce. Toss to coat the pasta in the sauce. Serve immediately!

Crunchy Beet and Kohlrabi Salad


1 large kohlrabi - peeled and finely shredded

2 medium raw beets - peeled an finely shredded

1 large apple - cored and cut into thin matchsticks (I had a Fiji apple on hand, but suggest using a Pink Lady apple or similar)

2 tbsp parsley - minced

2 green onions - chopped

1 orange - juiced

1 orange - zested

1 lime - juiced

1 tbsp olive oil

salt + pepper - to taste

1/4 cup toasted sunflower seeds

Feta Cheese - omit for vegan/dairy-free


Place the shredded kohlrabi, shredded beets, chopped apple, parsley, and green onion in a large salad bowl. In a separate, smaller bowl, whisk together the orange zest, the orange and lime juice, olive oil and salt + pepper. Gently drizzle citrus dressing over the salad and toss to mix.

Sprinkle the salad with toasted sunflower seeds and crumbled feta cheese (if desired).

Kale Salad with Beet Apple and Dill

Prep Time20 mins

Total Time20 mins

Servings: 4

Calories: 350kcal


1 large apple

1 large beet

1 small bunch kale

3 cups baby spinach

1/4 cup dill fresh

1 cup walnuts halves

For the dressing

2 tbsp olive oil extra virgin

2 tbsp apple cider vinegar unpasteurised

1 tsp seeded mustard

2 tbsp honey raw

1/4 tsp sea salt

1/8 tsp black pepper ground


Preheat the oven to 350 degrees Fahrenheit.

Roughly chop the walnuts before placing on a baking tray. Bake them in the oven for about 5 minutes or until nice and toasted, given the tray a quick shake midway. Remove and set aside to let cool.

While the walnuts are roasting prepare the vegetables. Wash and de-stem the kale. Roughly chop and add it to a large salad bowl along with the washed baby spinach and chopped dill.

Next, peel the beet and coarsely grate it. Add this to the bowl. Finally, core the apple and slice it thinly before adding it to the rest of the salad ingredients.

To prepare the dressing place all of the ingredients in a glass jar. Close the lid tightly and give it a good shake. Season to taste. Alternatively, you can blend all ingredients in a magic bullet, adding in the olive oil last to gently mix.

To serve the salad, top with the walnuts and drizzle with the dressing. Option to serve with a protein and starch of your choice to complete the meal.


Calories: 350kcal | Carbohydrates: 27g | Protein: 8g | Fat: 20g | Saturated Fat: 2.5g | Sodium: 105mg | Fiber: 5.5g | Sugar: 14.5g | Vitamin C: 130% | Calcium: 15% | Iron: 20%

Plum, Pear, and Apple Grain-Free Crumble (paleo, GF)

Prep Time

10 mins

Cook Time

30 mins

Total Time

40 mins

Servings: 6 +


1 1/2 cups of diced pears , (this was 2 pears for me)

1 1/2 cups of diced plums , (this was 3 plums for me)

2 cups of diced apples , (this was 2 apples for me)

3 tsp cinnamon , divided

1 Tbs honey

2 cups almond flour

2 Tbs melted coconut oil

a scant 1/2 cup of maple syrup


Preheat the oven to 375 degrees.

Put the diced pears, plums, and apples into a glass baking pan/dish. (I used a 35x23 cm european sized glass baking dish... but I measured it and it seems like this could be around 11x 9 inch if you measure just the part that holds food). Cover the fruit in 1 tsp of cinnamon and 1 Tbs of honey and mix.

In a large bowl, mix 2 cups of almond flour, 2 tsp of cinnamon, 2 Tbs melted coconut oil, and a scant 1/2 cup of maple syrup together until completely mixed.

Pour the crumble topping on top of the fruit and evenly pat it down using the back of a spoon or a rubber spatula. Don't worry if all of the fruit isn't covered.

Cook for 25- 30 minutes. Check on it around the 25 minute mark to make sure it hasn't overcooked. You want the top to be golden and a bit hardened, but the inside to be soft.

Meal 2

Kohlrabi Spaghetti and Kale-Mushroom Bolognese


20 min PREP Cook TIME 1 hr

2 tablespoons extra virgin olive oil

1/2 yellow onion, finely diced

1 celery stalk, finely diced

1 carrot, peeled, finely diced

1/2 cup cremini mushrooms, finely diced

1 garlic clove, minced

1 tablespoon tomato paste

2 tablespoons fabulous red wine (Cabernet works perfectly)

1/2 pound 80 percent lean ground beef

1 14.5 ounce can organic crushed tomatoes

1/2 teaspoon sea salt

1/2 cup finely chopped kale leaves

2 medium kohlrabis, Blade C, noodles trimmed

salt and pepper, to taste

2 basil leaves, sliced thinly (for garnish)


In a large stockpot over medium heat, warm the olive oil. Add the onion and cook for about 5 minutes, or until soft. Add the celery and carrot and cook for an additional 5 minutes. Add the mushrooms and garlic cook for 5 minutes more, or until all the liquid has evaporated.

Add the tomato paste, and stir to coat all the vegetables. Saute for an additional 5 minutes to deepen and develop the flavor. Add the meat, stirring frequently with a wooden spoon to break up any large pieces, and sauté for about 10 minutes, until the meat is cooked through.

Increase the heat to medium-high, add the red wine and deglaze the pan. Cook until all the alcohol has evaporated and the brown bits have released from the bottom of the pan, 2 to 3 minutes.

Add the crushed tomatoes and the sea salt. Reduce the heat to low and cook for 35 minutes, stirring occasionally.

Five minutes before the sauce is ready, add the kale to the sauce and then also place a large skillet over medium-high heat and spray with cooking spray. Once heated, add in the kohlrabi noodles, season with salt and pepper and cook for 3-5 minutes for al dente or longer for your preference. Note that you may need to cook the kohlrabi noodles in batches (or use a wok for extra room.)

Divide the kohlrabi noodles into bowls and top with the finished sauce and garnish with basil.

Don’t have a spiralizer on hand? Never fear. There are ways you can create zucchini noodles without a spiralizer.

Use a vegetable peeler. Apply light pressure with a vegetable peeler along the sides of the zucchini. You’ll end up with wide, fettuccine-like slices. Here’s a guide to peeling vegetables quickly, with no cut fingers!

Use a knife. Carefully carve strips from the zucchini, working until you reach the core. These zoodles will look more rustic and have a thicker bite than peeled zukes.

Use a grater. For short, ricelike zucchini noodles, roughly shred the vegetable lengthwise against a box grater. Press away excess liquid.

Kale Beet Salad with Apple & Toasted Walnuts


200 grams kale

2 tbsp tahini

1 tbsp lemon juice

1 tbsp water or more

1 clove garlic crushed

pinch of salt

2 beets cooked

1 apple

30 grams walnuts chopped


Wash the kale leaves, and place in a large bowl. Season with a pinch of sea salt, and by all means start massaging your kale leaves! Keep massaging until the leaves start to wilt, and become quite soft. When the kale leaves are massaged, they will turn into a darker tone of green and decrease in size.

Make the lemon tahini dressing:

Add the tahini paste to a bowl with some lemon juice and with a spoon start stirring. Keep stirring until the texture changes, and the sauce thickens and brightens in colour.

When the paste becomes thick, add ice cold water and keep stirring with the back of your teaspoon. Keep doing that until the dressing becomes creamy. The amount of water added depends on how thick you want your dressing to be. Stir in the crushed garlic and your lemon tahini dressing is now ready to be served.

Slice your cooked beets, the beetroot could be either roasted or boiled or steamed.

Add a crushed garlic.

Add the tahini dressing and give the salad a good mix.

Slice a green apple, and toss in some lemon juice so they don't turn brown. Throw them into your salad along with some toasted chopped walnuts.

To toast the walnuts, just head a pan and throw your walnuts in there. Toast on high heat for a couple of minutes, once they start browning, remove from heat immediately.


Calories: 322kcal | Carbohydrates: 35g | Protein: 10g | Fat: 18g | Saturated Fat: 2g | Sodium: 109mg | Potassium: 989mg | Fiber: 6g | Sugar: 15g | Vitamin A: 201.3% | Vitamin C: 160.3% | Calcium: 20.4% | Iron: 18.5%

Tuscan Kale with Garlic Tomatoes


1 very large bunch of Tuscan Kale (16 loosely packed cups once cleaned and chopped)

4 tablespoons good quality extra virgin olive oil

5 large cloves fresh garlic, peeled but left whole

2 pints grape tomatoes

2 tablespoons balsamic vinegar


To clean the Tuscan kale, grab the leaves with your fingers on the thick end of each stem and pull down, ripping all of the leaves from the stem. Once you get the hang of this, you can go pretty fast removing the leaves. Discard stems. Lay the leaves out and cut across the grain then a few slices down the center to yield bite-sized pieces. Place in a salad spinner and rinse thoroughly, then spin to remove most of the water. Some water still clinging to leaves is fine and helps in cooking.

In a large sauté pan or skillet, heat oil over medium heat until hot then lower flame to medium low and add the garlic. Cook the garlic for about five minutes until golden brown on the outside and soft on the inside, flipping to cook all sides.

Add the tomatoes and continue to cook for 5-7 minutes until they blister and start to burst. Use the back of a wooden spoon and flatten and break up the garlic, as well and crushing about half of the tomatoes.

Add the kale and toss, then cook for five minutes covered. Remove the cover and cook for up to five more minutes until tender and any liquid has evaporated.

Sprinkle on the vinegar, toss then serve immediately.

Apple Pie Banana Bread

Prep Time

20 mins

Cook Time

Servings: 2 Loaves



1/2 cup butter softened

1/3 cup sugar

1/2 cup brown sugar

2 eggs

2 1/4 cups all-purpose flour

1 tsp baking soda

1/4 tsp salt

3-4 medium bananas or 2 large bananas

1 1/2 tsp vanilla extract

Apple Pie Filling

1 large apple diced into small pieces

1 Tbsp brown sugar

1 Tbsp butter

1/2 tsp vanilla extract

3/4 tsp cinnamon

Cinnamon Vanilla Glaze

1 1/2 - 2 Tbsp milk or heavy cream

1 cup powdered sugar

1 tsp vanilla extract

1/4 tsp cinnamon