Recipes: worth the scroll ;)

BEETROOT HUMMUS prep time: 50 min calories: 430/serving (3 cups)

Ingredients:

  • 1 beetroot
  • 200g chickpeas
  • 2 Tbs olive oil
  • 1/4 tsp cumin powder
  • 1/2 garlic clove
  • lemon juice (add to taste)
  • 1 Tbs tahini
  • Chia seeds (optional)

Directions:

  1. Boil the beetroot in a saucepan with water. Let it boil, then reduce to low heat for about 45min or until tender.
  2. Rince the beetroot with cold water.
  3. Place the the beetroot, chickpeas, oil, cumin powder, garlic, lemon, and tahini in a blender, and blend for about 5 min, or until satisfactory texture is achieved.
  4. Top with chia seeds and some olive oil (optional).

Açai Bowl prep time: 15 min calories: 330/serving (1 bowl without toppings)

Ingredients:

  • 1 Small Banana
  • 1/2 cup Frozen Strawberries
  • 1/4 cup Frozen Blueberries
  • 1/4 cup Frozen Mango
  • 1/4 cup Oat milk (or any milk of your choice)
  • 1 Tbs Açai powder
  • 1 Tbs Peanut Butter (optional +100kcal)
  • 1 tsp chia seeds (optional +22kcal)
  • Homemade Granola (optional)
  • 1 Tbs shredded coconut (optional +30kcal)

Directions:

  1. Combine the fruits, oat milk, and açai powder in a blender, and blend until a smooth texture is reached (caution: do not over blend for the mixture to stay thick)
  2. Top as you wish with toppings of your choice (ex: Peanut butter, Chia seeds, coconut flakes, granola, and more)
  3. Combine the fruits, oat milk, and açai powder in a blender, and blend until a smooth texture is reached (caution: do not over blend for the mixture to stay thick)
  4. Top as you wish with toppings of your choice (ex: Peanut butter, Chia seeds, coconut flakes, granola, and more)

Vegan Buddha Bowl prep time: 50min cal: 475/serving (1 bowl)

Ingredients:

  • 1 cup arugula
  • 1 cup purple cabbage
  • 1/2 cup sweet potatoes
  • 1/4 cup mushroom
  • 1/2 avocado
  • 1/4 cup chickpeas
  • cranberries (optional)
  • chia, hemp, flax seeds (optional)
  • 2 Tbs paprika powder
  • 4 Tbs olive oil
  • 1 lemon
  • 1 Tbs honey
  • 2 tsp Dijon mustard

Directions:

  1. cut the sweet potatoes into small cubes, and combine with chickpeas, paprika powder, and olive oil in a bowl.
  2. mix until everything is well combined then place them in the oven to 250C for about 20 min, then flip for another 20.
  3. while the potatoes are in the oven, place the mushroom on a small pan, add 1 Tbsp of olive oil and stir until soft.
  4. combine the arugula and the cabbage in a serving bowl, add the sliced avocado, the sautéed mushroom, and the roasted sweet potatoes and chickpeas.
  5. If desired, top bowl with seeds of your choice and some dried cranberries for extra sweetness.
  6. For the dressing: combine the honey, lemon juice, olive oil, and mustard, and mix well. Place on the salad and enjoy 🙂

Energy Oatmeal prep time: 10min calories: 370/serving (1 bowl)

Ingredients:

  • 1/2 cup rolled oats
  • 1/2 cup oat milk
  • 1 small banana
  • 1/2 cup water
  • 1 tsp cinnamon
  • 1 Tbsp peanut butter
  • Chia, flax seeds (optional)
  • Blueberries, strawberries, raspberries, and more
  • coconut flakes

Directions:

  1. mash the banana until very smooth.
  2. combine the banana, oats, oat milk, cinnamon and water in a pan and cook at medium temperature for around 5 min. Stir occasionally.
  3. place oatmeal in a serving bowl and top with toppings of your choice (seeds, peanut butter, berries).

Foamy Iced Latte prep time: 5min Calories: 40-200/serving

Ingredients:

  • 1 espresso shot
  • 1.5 cup milk of your choice (oat, almond, rice, skimmed, soja…)
  • 1 tsp sweetener or sugar of your choice
  • cinnamon (optional)

Directions:

  1. place the milk in a blender and mix until foamy texture is reached.
  2. fill the serving cup with ice and add the foamed milk.
  3. add the espresso shot and sweetener (optional) to the blender and blend until
  4. add the coffee to your milk and top with a pinch of cinnamon powder if desired.

Gluten Free Energy almond butter balls prep time: 15 min calories: 83/ball (yields approx 22 servings)

Ingredients:

  • 2 cups rolled oats
  • 2/3 cup almond butter
  • 1/3 cup honey
  • cranberries (optional)
  • coconut flakes (optional)

Directions:

  1. combine the oats, almond butter, honey, and cranberries in a bowl and mix everything until well combined.
  2. take a small quantity in your hands and roll until a small ball is formed.
  3. dip in coconut flakes if desired and enjoy this healthy sweet snack 🙂

Glazed Chicken Salad prep time: 50min calories: 700/bowl

Ingredients:

  • 1 marinated chicken breast
  • 1/2 avocado
  • 1 cup tomatoes
  • 1/2 cup kale
  • 1/2 cup purple cabbage
  • 1/2 cup spinach
  • 1/4 cup chickpeas
  • 1/4 cup cauliflower
  • 1/4 cup sweet potatoes
  • Olive oil
  • Lemon
  • 1 Tbs white vinegar
  • 1/2 green onion
  • 2 basil leafs
  • pinch of oregano
  • pinch of salt
  • 1 Tbs paprika

Directions:

  1. Cut the sweet potatoes into small cubes, and combine with chickpeas, cauliflower, and paprika powder. Drizzle with olive oil, and place in the oven for approx 30 min.
  2. Place the kale, cabbage, spinach, avocado, tomatoes in the serving bowl and add lemon and olive oil before placing the cauliflower, chickpeas, sweet potatoes and glazed chicken on top. (link below for Glazed chicken recipe).
  3. If desired, top with seeds of your choice.
  4. For the dressing: mix some lemon and oil, the vinegar, the chopped green onion, salt, oregano, and pieces of basil. mix well and serve on top on the salad and enjoy!

Glazed Chicken prep time: 15 min calories: 200/serving

Ingredients:

  • 1 chicken breast
  • 3 Tbsp Dijon mustard
  • 2 Tbsp honey
  • 1 Tbsp olive oil

Directions:

  1. defrost the chicken breast and cut horizontally in half to create two thin layers.
  2. combine the mustard, honey and oil in a bowl and add the chicken. Let it marinate for around 5 min and make sure it is well covered in the sauce.
  3. place the chicken on a grilling pan and flip when cooked.

Summer rolls prep time: 15 min calories: 55/roll without sauce (recipe yields 4 servings)

Ingredients:

  • 1/4 avocado
  • 1/4 mango
  • 1 cup purple cabbage
  • some bean sprout
  • 1/2 shredded carrot
  • coriander or parsley
  • 4 rice papers
  • 1 Tbsp peanut butter
  • 1 lime (juice)
  • 1 tsp fish sauce
  • 2 tsp sesame oil
  • 1 Tbsp water
  • green onion

Directions:

  1. place the rice paper in water for 30 sec.
  2. take out, add desired ingredients on top, and roll firmly.
  3. for the dressing: chop the green onion, combine with lime juice, fish sauce, sesame oil, water, and peanut butter. Mix well and serve next to your summer rolls 🙂

Vegan cream of mushroom soup prep time: 30 min calories: 262/bowl (recipe yields 2 bowls)

Ingredients:

  • 4 cups chopped mushroom
  • 2 small chopped yellow onions
  • 2 minced garlic cloves
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 2.5 Tbsp ghee
  • 1/4 cup water
  • 4 cups vegetable stock
  • 1/2 cup coconut milk
  • 3 Tbsp quinoa flour
  • 2 tsp pumpkin seed oil
  • parsley

Directions:

  1. place the ghee in a pan and sautéed the onions until translucent.
  2. add the garlic and keep for 1 min.
  3. add mushroom, salt, and pepper, and keep for 5 mins.
  4. add flour and coat the mushroom well.
  5. add water and stir for a few min.
  6. add veggie stock and simmer for 15 min.
  7. open lid, add coconut milk, and stir well.
  8. turn off fire and add mixture to a blender.
  9. blend until desired, smooth consistency.
  10. top with pumpkin oil and parsley. (optional)

Energy date balls prep time: 10min calories: 65/ball (yields 23 balls)

Ingredients:

  • 1 cup rolled oats
  • 12 pitted dates
  • 1 Tbsp chia seeds
  • 1 Tbsp flax seeds
  • 1 Tbsp coconut oil
  • 3 Tbsp water
  • 1/4 cup coconut
  • 1 Tbsp cinnamon

Directions:

  1. add all the ingredients in a blender.
  2. blend until smooth but not too sticky. You can add water if too thick, or more oats if too sticky.
  3. create small balls with your hands and dip in cinnamon or coconut.

Banana Pancakes prep time: 15min calories: 250/serving (1 serv= 4 pancakes)

Ingredients:

  • 1 Banana
  • 2 Eggs
  • Maple Syrup
  • Berries
  • Seeds (chia, flax, sunflower…)

Directions:

  1. Mash the banana in a mixing bowl.
  2. Add the 2 eggs and whisk well.
  3. Scoop the batter and add to the pan, flip when bubbles appear.
  4. Serve your stack and top with maple syrup, your choice of fresh or frozen berries, and seeds 🙂

Super Healthy Salmon Filet and Black Rice prep time: 45min calories: 350/serving

Ingredients:

  • 1 Salmon filet
  • 1/4 Cup uncooked Black rice
  • ginger
  • tamari sauce
  • lemon
  • lemon grass (optional)
  • white vinegar
  • salt
  • pepper
  • chives
  • nut oil (macadamia, peanut….)
  • 1 cup sucrine

Directions: (for Black Rice)

  1. add 1/2 cup of water, the black rice (rinsed), and a pinch of salt to a large pot.
  2. let the rice absorb the water for about 35 min.
  3. you can add some water to taste if rice gets too dry.

Directions: (for Salmon Filet)

  1. place the salmon filet on a pan.
  2. drizzle lemon juice, some Tamari sauce, and 1 tsp of white vinegar on top of the salmon. Keep the lemon slices on the Salmon for extra taste!
  3. grate some ginger on top and spice your salmon with salt and pepper.
  4. Cook for about 8-10 min depending on your filet’s thickness.
  5. Serve on a plate with the black rice, top with chopped chives, and lemon slices.

Directions: (for side salad)

  1. add you sucrine, 1 tsp of nut oil (we used macadamia), 1 tbsp of white vinegar, salt, and pepper.
  2. Serve next to rice and Salmon and enjoy a nutrient-rich meal.

Green Smoothie Bowl prep time: 10min calories: 300/bowl

Ingredients:

  • 1 frozen banana
  • 1/2 frozen avocado
  • 1/2 cup frozen mango
  • 1 cup fresh spinach
  • 1/4 cup almond milk
  • 1 pitted date
  • cinnamon
  • 1 scoop Good Green Vitality powder (Nuzest)
  • 1/4 tsp spirulina powder
  • frozen berries
  • seeds
  • cacao nibs

Directions:

  1. combine the banana, avocado, mango, spinach, milk, date, cinnamon, Spirulina, and Good Green powder in a blender and blend until smooth.
  2. serve in a bowl and top with choice of frozen berries and seeds, and cacao nibs.

Healthy Pad Thai prep time: 50min calories: 350/bowl

Ingredients:

  • 1 egg
  • 1 pack of miracle noodles (0 calorie noodles)
  • 1/2 block of firm tofu
  • 2 tbsp tamari
  • 1 tbsp sesame oil
  • 1 tsp fish sauce
  • garlic clove
  • 1 tsp garlic powder
  • 1 green onion
  • 1/2 carrot
  • 1 radish
  • mint or coriander
  • ground ginger
  • bean sprout

Directions:

  1. drain the tofu, cut into cubes and place on a tissue to absorb all the water.
  2. combine the Tamari, fish sauce, sesame oil, mashed garlic clove, ground ginger in a bowl.
  3. stir and add the tofu for about 15 min.
  4. in a pan, combine and sautéed the shredded carrots, bean sprout and egg.
  5. add the cubed tofu, as well as the sauce and stir occasionally.
  6. while the veggies are cooking, drain the noodles then add them to the pan.
  7. once everything is golden and the sauce is mostly absorbed, plate the pad thai and top with green onions, mint, sliced radish and a sprinkle of crushed peanuts.

Healthy Caesar Salad prep time: 30min calories: 500/bowl

Ingredients:

  • 1 chicken breast
  • 1/4 cup chickpeas
  • 2 cups kale
  • garlic powder
  • 1 garlic clove
  • 1 tbsp olive oil
  • 1 tbsp dijon mustard
  • 2 tbsp lemon juice
  • 1 tbsp tahini
  • seeds (sunflower, pumpkin, chia…)
  • salt

Directions:

  1. place the kale in a serving bowl and add 1tbsp of lemon juice and massage the kale for 2 min.
  2. slice the chicken and pan cook with oregano, 1/2 tbsp olive oil and garlic powder.
  3. place the chickpeas in the oven with 1/2 tbsp olive oil for about 40min or until golden and crispy.
  4. for the dressing combine tahini, lemon juice, dijon mustard, garlic clove and salt.
  5. add the chicken and chickpeas on top of the kale and add the dressing.
  6. top with seeds of your choice.

Vegan Gluten Free Pizza Prep Time: 30 min Calories: 1000/ 1 large pizza

Ingredients:

  • 1.5 cup oat flour
  • 1/2 cup psyllium husk
  • 1 tbsp nutritional yeast
  • 1/2 tsp baking soda
  • 1 tsp garlic powder
  • 1/2 tsp Pink Salt
  • 4 tbsp olive oil
  • 3/4 cup water
  • tomato sauce
  • 1 cup white mushroom
  • 1 cup spinach
  • vegan shredded cheese
  • salt
  • black pepper

Directions:

  1. combine the flour, psyllium husk, nutritional yeast, baking soda, garlic powder, pink salt, water, and 3 tbsp of olive oil in a large bowl.
  2. mix it well until the dough is soft.
  3. roll the dough to create a thin layer and place into oven for 20-3o min.
  4. For the toppings add 1 Tbsp of tomato sauce, 1 tbsp of olive oil, sliced mushroom, and spinach, salt, and pepper in a pan and cook for about 7min .
  5. once the dough is golden, spread some tomato sauce on top, place the cooked toppings, and drizzle the vegan cheese.
  6. place back in the oven for 5 min or until cheese is melted.

Scrambled Tofu prep time: 5 min calories: 115

Ingredients:

  • 1/4 block of firm or extra firm tofu
  • 1 tbsp paprika powder
  • 1 pinch garlic powder
  • 1 pinch pink salt
  • 1 tsp olive oil
  • black pepper

Directions:

  1. dry the 1/4 block of tofu with paper napkin.
  2. cut it and use a fork to create crumbs out of it.
  3. place the oil in the pan then add the tofu and the seasoning.
  4. keep on medium heat for 3-5min and serve as a side or on a toast.

Tofu / Shrimp Asian Noodle Salad Prep time: 50min Calories: 360/bowl

Ingredients:

  • 3/4 cup rice noodles
  • 5 shrimp or 1/4 block of firm tofu
  • 4-5 bamboo shoots
  • a bunch of baby corn
  • 1/2 cup cabbage
  • 1/4 cup cauliflower
  • crushed peanuts
  • 1 green onion
  • 1 tbsp sesame oil
  • 2 tbsp tamari sauce
  • 2 tbsp lime juice
  • 1 tbsp rice vinegar
  • 1 tsp fish sauce
  • 3 tbsp water

Directions:

  1. preheat the oven at 230 degrees Celsius
  2. cut the tofu into cubes and dry completely with tissue paper. For shrimp, just take them out of the freezer and let them defrost fro 5 min.
  3. combine the fish sauce, vinegar, lime, tamari, water, and sesame oil in a bowl. Add either the tofu or shrimp and let soak for 15min.
  4. use a pan to wok the bamboo shoots, corn, thinly sliced cabbage, and crumbled cauliflower with some tamari sauce.
  5. for the tofu: once they absorbed some of the sauce, place in the oven for 20 min or until golden and firm. For the shrimp, add to the vegetable pan and cook for 5 min.
  6. use the instructions on the pack of noodles to cook, then drain and rince with cold water.
  7. in a large bowl or on the pan, combine all the ingredients and add the remaining sauce.
  8. serve in a bowl and top with green onion, herbs, and crushed peanuts.

Steak and Guac Salad Prep time: 30min Calories: 500/bowl

Ingredients:

  • 130 gram of Australian Beef
  • 1/2 avocado
  • 2 tbsp of grilled corn
  • 1 cup roca
  • 1 cup baby lettuce
  • 1/4 sweet potato
  • 2 tbsp chopped tomatoes
  • 1 garlic clove
  • onion powder
  • garlic salt
  • 2 tbsp balsamic vinegar
  • bbq powder
  • paprika powder
  • 2 tbsp lemon juice
  • dried basil
  • 1 tbsp avocado oil

Directions:

  1. wash and place the greens in a serving bowl.
  2. combine the lemon juice, avocado oil, balsamic vinegar, basil, a pinch of salt, and some garlic powder.
  3. mix and pour some of the dressing on the greens and keep the rest for later.
  4. for the steak, season with bbq powder, salt and pepper, and grill for as long as you desire. (we grilled it for approx 7 min for a rare meat)
  5. boil the sweet potato, then cut it into cubes and pan fry with some oil and paprika.
  6. for the guacamole, mash the avocado, add the chopped tomatoes, and season with lemon juice, minced garlic, onion powder, salt and pepper.
  7. dry the chickpeas then place in the oven with some oil for about 20 min or until crispy.
  8. add all the ingredient in the bowl of greens and add the rest of the dressing on top.

Fresh Freekeh Salad Prep time: 15min Calories: 200/bowl

Ingredients:

  • 1 cup Freekeh
  • 1 cup Kale
  • 1 green onion
  • 2 tbsp pomegranate
  • 2 tbsp goat cheese
  • seeds
  • 1 tbsp olive oil
  • 2 tbsp balsamic vinegar
  • 1 tsp maple syrup

Directions:

  1. chop the kale and combine with some oil.
  2. add the cooked freekeh.
  3. mash the goat cheese and sprinkle on top of salad.
  4. add the onion and seeds.
  5. for the dressing combine a little of olive oil, with the vinegar and maple syrup and drizzle on top of salad.

Vegan, Sugar Free, & GF Banana Cookies Prep Time: 20min Calories: 70/cookie Serving: 18 cookies

Ingredients:

  • 2 ripe bananas
  • 1/3 cup quinoa flakes
  • 1/3 cup almond flour
  • 1/4 cup peanut butter
  • 1 cup rolled oats
  • 1 flax egg (mix 1 tbsp flax meal + 3 tbsp water)

Directions:

  1. preheat the oven to 180 degrees Celsius
  2. prep your flax egg: blend some flax seed to create the flax meal then stir 1 tbsp of flax meal with 3 tbsp of water.
  3. mash the bananas in a large bowl.
  4. add the flax egg to the bananas and mix until well combined.
  5. add the rest of the ingredients to the bowl and stir everything until a dough is formed.
  6. scoop onto a parchment paper and flatten them slightly.
  7. bake for 13-15 min or until golden and slightly moist.

Healthy Cookie Dough Squares Prep Time: 1 hour Calories: 200/square

Ingredients:

  • 1/3 cup almond butter
  • 3 Tbsp coconut oil
  • 1 cup oat flour
  • 1/2 cup oats
  • 140g dark chocolate (70 or 80%)
  • 6 Tbsp pure maple syrup
  • 1/4 tsp salt
  • 1/2 tsp vanilla extract

Directions:

  1. cover a loaf pan with Cling Film.
  2. In a large bowl, combine the oil and maple syrup and the vanilla.
  3. add the almond butter and mix until well combined.
  4. once smooth, add the oat flour and the oats and stir until a dough is formed.
  5. chop 50g of chocolate and add to the batter.
  6. pour the dough in the pan and flatten with a spatula.
  7. in a small pan, add 1 tsp of coconut oil and 90g of chocolate on a low fire until the chocolate is fully melted.
  8. then verse the chocolate on top of the dough and spread evenly.
  9. freeze for 45 min then take out and cut into 12 squares.

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