Chicken Delight (Serves 2)

2 chicken breasts (or turkey)

Handful of basil leaves

8 cherry tomatoes

Miso or bouillon (½ cup)

Handful of mung bean sprouts

or fresh herbs

2 handfuls of green salad leaves

Handful of spinach

Lay a sheet of foil in a baking tray and place the chicken breasts on the foil. Tear the basil leaves, halve the tomatoes and toss over the chicken. Using a teaspoon of bouillon or miso, mix with a half cup of boiling water to make a stock and then pour over the chicken. Fold over the foil to make a parcel and bake in the oven on 200°C/400°F/Gas 6 for 20 minutes.

Serve the chicken on a bed of raw or lightly steamed spinach with a salad made from the fresh herbs, mung sprouts and salad leaves.

Quinoa porridge (Serves 1)

2 cups water

1 cup quinoa grain

Pinch of bouillon powder

Boil the water and then add the quinoa. Season with a pinch of bouillon powder (don’t use table salt). Bring water back to boil and simmer on low heat for approximately 7 minutes. Switch off and let sit for 15 minutes.

Sweet Potato shepherd’s pie (Serves 4)

2 tsp virgin olive oil

1 garlic clove, peeled and crushed

1 onion, peeled and sliced

2 sticks celery, washed and sliced

1 bay leaf

1 small butternut squash, peeled, halved, deseeded and cut into small pieces

450ml vegetable stock (made with 1 vegetable stock cube or your own stock)

420g can ‘no added salt’ red kidney beans, rinsed in a colander under cold running water and drained

2 red or yellow peppers, washed, deseeded and sliced

4 tomatoes, washed and sliced in half

2 medium courgettes, sliced

1 broccoli head, finely chopped

3 medium carrots, sliced

2 tbsp finely chopped fresh parsley

1 tsp arrowroot

4 sweet potatoes, steamed for 15 minutes until soft, and mashed

Heat a little water and the olive oil in a large saucepan. Add the garlic, onion, celery and bay leaf and simmer for approximately 3 minutes. Add the squash and heat for further 3 minutes, stirring. Pour in the stock and bring to a boil over a medium heat. Simmer gently for 10 minutes, stirring occasionally. Add the kidney beans, peppers, tomatoes, courgettes, broccoli, and carrots. Simmer for a further 5 minutes until the squash is just tender. Stir in the parsley. Add a little arrowroot to thicken.

Transfer into a baking dish, mix the sweet potato mash with a little of the cooking water and a dash of tamari sauce and add as a topping and bake for 15 minutes at 200°C/400°F/Gas 6. Just enough to set.

Aduki bean casserole (Serves 4)

1 cup aduki beans (soak for two hours before cooking)

1 vegetable stock cube

1 tbsp miso paste

2 carrots

1 small squash, roughly chopped

1 onion, peeled and sliced

1 handful chervil

1 handful sprouted seeds

1 head chicory

1 radish per chicory leaf

Use 1 cup aduki beans to 3 cups water. Add the veggie stock cube to the water, bring to the boil and simmer for 30 minutes. (If you add a strip of the seaweed kombu to the stew, it adds lots of fantastic nutrients to your meal. Rinse one strip under water and add to stew. You don’t have to eat the seaweed to get the nutrients.) Half way through the 30 minutes, add the squash. At the end of the 30 minutes, add the onion and carrots. Add the chervil and garnish with chicory, sprouted seeds and radishes.

Millet mash (Serves 4)

1 cup millet

1 small cauliflower, thinly sliced

2½ cups water

Pinch of sea salt

¼ cup fresh parsley, chopped

Wash the millet and drain well. Add a pinch of salt to the water and bring to the boil. Thinly slice the cauliflower, then add to the water along with the millet. Bring to the boil and then reduce heat and simmer for 20 minutes. Remove from the heat and mash well with a potato masher. Fold parsley in just before serving.

Onion gravy (Serves 4)

2 large onions, peeled and thinly sliced

1 tsp olive oil

2 cups spring water

2 tsp wheat free tamari sauce

Thickener (1 tsp arrowroot)

Peel and slice the onions. Warm the oil in a pan with a little water and add the onions. Simmer for 15 minutes on a low temperature. Add the spring water. Combine the tamari and arrowroot with enough cold water to dissolve. Add this mixture to onion and water mix and stir over a medium heat until thick and clear. Blend for a smooth gravy.

Alternatively you can use a miso soup pack. Simply add boiling water to the powder and use as gravy over the millet mash.

Creamy Broccoli Soup (Serves 4)

3 heads of broccoli, chopped

6 cups of water or more (enough to cover the vegetables)

1 whole fennel, diced

1 vegetable bouillon cube

Handful of fresh tarragon and handful of fresh sage leaves

1 cup of fresh sprouts

Boil water, add the broccoli and simmer for 7 minutes. Turn off the heat and add all other ingredients except the sprouts. Blend in a food processor. You may adjust soup consistency by adding more or less water. Add the sprouts into the blender once everything else is blended, or serve soup with whole sprouts as garnish. You can vary the recipe by using different types of herbs such as fresh parsley, coriander or dill.

Mung bean casserole (Serves 4)

1 cup mung beans

1 vegetable stock cube

2 carrots

1 onion

1 handful chervil

1 fennel

2 cups kale, steamed for 2–3 mins

¼ tsp turmeric powder

½ tsp coriander powder

¼ tsp cumin powder

1 pinch sea salt

Use 1 cup mung beans to 3 cups water. Add the vegetable stock cube to the water, bring to boil and simmer for 30 minutes. Add the turmeric, coriander and cumin. After the 30 minutes, add the onion and carrots. Decorate with generous amounts of chervil and serve on a bed of fennel, kale and sprouted seeds. Clover sprouts are great.

Haricot bean salad (Serves 4)

1 can ‘no added salt’ beans

1 celery stick, washed and chopped

3 baby pickles, finely chopped

1 red pepper, sliced

1 yellow pepper, sliced

Sauerkraut and salad leaves

Sprinkle of sunflower seeds

Vinaigrette dressing

Toss all the ingredients together to make this delicious salad.

Gourmet brown rice recipe (Serves 4)

1 cup brown rice

1 vegetable stock cube

½ cup fresh peas

Add one cup of brown rice to 2 cups of boiling water. Add the stock cube. Simmer for 20 minutes until the rice is tender and almost all of the water has been absorbed but not totally absorbed. Take off the heat and let sit for 10 minutes, when it will be ready to serve. Toss in the peas at the last moment.

Squash and sweet potato soup (Serves 4)

6–8 cups water

1 vegetable bouillon cube

3 cups butternut squash, cubed

1 fennel

1 cup sweet potatoes or yams, cubed

1 cup carrots, cubed

6–8 onions, sliced

1 handful tarragon and parsley

1 clove garlic

Sprinkle of pumpkin and sesame seeds

Add the stock cube to the water and bring to the boil. Add the squash, fennel, sweet potatoes, carrots and onions to lightly boiling water for 5–8 minutes until tender but firm. Take away from heat and add the tarragon, parsley and garlic. Blend in the food processor. Soup may be thicker or thinner depending on the amount of water used. Garnish with chopped up radishes, pumpkin seeds and sesame seeds.

Veggie sushi rolls (Serves 4)

2 cups soft mashed avocado or avocado cream sauce

raw nori sheets

long thin strips cucumber

1 cup shredded cabbage

1 cup shredded carrots

1 cup alfalfa sprouts or sunflower sprouts or clover sprouts or a combination

1 onion, diced thinly

Sprinkle of fresh dill

2 cups brown rice, cooked

Spread avocado mash onto the nori sheets (shiny side down). Leave one inch of nori sheet exposed at one end to help seal the roll. Across the centre, place a row of each of the following: rice, cucumber, carrot, sprouts, cabbage, dill. Roll the nori from the bottom, squeezing tightly. When rolled, it should be firm and strong.

Avocado Cream Sauce

2 very soft avocados

2 spring onions, finely chopped

¼ tsp of coriander powder

¼ tsp seaweed seasoning (or sea salt)

½ tsp olive oil

3–4 tbsp water (preferably still mineral water)

Place the water at the bottom of a blender. Add the avocados, spring onion, coriander, seasoning, olive oil and algae powder and mix until smooth and creamy.

Hearty Lentil Stew (Serves 4)

1 cup lentils, soaked for 20 minutes and rinsed thoroughly

2 bay leaves

2 onions

4 carrots

2 cups diced squash

1 sweet potato

1 stalk celery

1 vegetable bouillon cube

1 handful watercress

1 tsp wheat-free tamari sauce

Place the onions, lentils and bay leaves in a pot with the water and stock cube, cover and bring to the boil. Simmer for 30–35 minutes. Half-way through, add the squash and sweet potatoes. After a further 10 minutes, add the carrots and celery. Towards the end, add the watercress and stir in the tamari sauce.

To turn this into soup for the next day, add more water, extra fresh herbs of your choice, some more stock and blend until smooth.