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INGREDIENTS

1 can coconut milk, unsweetened
1 tablespoon raw honey
2 probiotic capsules

Suitable for:
Lunch | Dinner

METHOD

Place coconut milk and honey in a saucepan on low heat to melt honey, stirring occasionally.

Remove from the stove top and let cool. Once cool empty the contents of two probiotic capsules into the mixture and whisk. Then pour into a sterilised glass jar with room at the top to grow.

NOTES

Making your own yoghurt from scratch is a very rewarding process. It is about the beauty of making something from nothing and knowing the love that went into it. For some it may seem like a lot of effort to put into something that will be consumed quickly, however we think it is totally worth it!

  • May 27, 2018

INGREDIENTS

1 green cabbage leaf
¼ green cabbage, shredded (remove any large core pieces)
½ cauliflower, chopped into small florets
3 teapsoons Himalayan salt
1 teaspoon tumeric
½ teaspoon ginger, minced

Suitable for:
Lunch | Dinner

METHOD

Combine all the ingredients in a bowl and leave to sit for around 15 minutes. Give them a good squeeze, grab handfuls of the veggie mix and squeeze it to help release the liquid – do this for at least 5 minutes. Wait another 15 minutes and do the same thing for another 5 minutes. By now the veggies should have some liquid at the bottom.

Stir in turmeric and ginger. Using your hand scoop the veggies out and place in a wide jar, press it down hard into the jar so it is compact. Pour the liquid from the bottom of your bowl over the veggies in the jar so it is covering them. Press the veggies down again to make sure there are no air bubbles in the jar.

Using you cabbage leaf, cover the vegetables, making sure it is submerged under the liquid as well. Make sure there is a 2cm gap on the top between the liquid and the top of the jar. Place a smaller jar on top of the cabbage leaf to help keep everything under the liquid.

Place the lid on and then over time watch the liquid level as it will rise and you don’t want an explosion! Place somewhere cool and dark such as a pantry. This will take between 3 days and 2 weeks. When you are happy with the taste you can then move it to the fridge and enjoy as an element to your meals.

NOTES

Pickling vegetables produces a plethora of bacteria which will support your gut micro biome. Fermented foods such as this are often best eaten raw so the probiotic bacteria are alive and active when we consume them. 

  • May 27, 2018

INGREDIENTS

1 beetroot
1 tablespoon of coconut yoghurt, unsweetened (dairy free)
Juice of ½ lemon
1 tablespoon of Bestow Beauty Plus Oil
Himalayan salt

Suitable for:
Lunch | Dinner

METHOD

Pre-heat oven to 200 degrees celsius. Wrap beetroot in tinfoil and roast for 45 minutes. Leave until cool.

Peel the skin off, roughly chop and place in blender along with other ingredients. Blend on high until fully combined. Alternatively, use a stick blender.

Dollop on food as is, or thin down with water to make a dressing. Refrigerate for up to three days.

PROGRAMME NOTES

Use with Healing Bowl Day 6.

NOTES

Beetroot and coconut both contribute hugely to digestive and gut health. Beetroot is high in fibre and phosphorus which is a key digestive aid. Phosphorus stimulates the absorption of riboflavin and niacin from the B-vitamin family, which fortifies the intestines and digestive tract. Coconut boosts nutrient absorption and helps to seal the lining of the digestive tract.

  • May 27, 2018

INGREDIENTS

1 cup of cauliflower, chopped
½ a medium onion, diced
2 tablespoons of olive oil
1 clove of garlic, finely chopped
1 teaspoon of turmeric, ground
¼ cup of raisins, sultanas or currants
Zest of 1 lemon
1 tablespoon of fresh coriander, chopped (or parsley)

2 servings

Suitable for:
Lunch | Dinner

METHOD

Place cauliflower in food processor and then blitz until it resembles rice.

Add onion and one tablespoon of olive oil to a pan and cook over a low heat for five minutes. Add garlic and cook for another five minutes. Add turmeric and stir for another minute.

Turn the heat up to medium-high and once sizzling, add cauliflower to the pan with one tablespoon of olive oil. Stir fry on high for five minutes.

Remove from the heat, mix in the remaining ingredients and season well.

PROGRAMME NOTES

Refrigerate half for Loaded Fries with Chicken Pesto dinner on Day 1 and half  for the Healing Bowl Day 2 lunch.

NOTES

Cauliflower has many health benefits relating directly  to gut health and skin health. It is high in water and fibre, both of which are essential for maintaining a fully functioning digestive tract and regular bowel movements. Cauliflower contain sulphur-containing compounds, which support gut health by activating detoxification enzymes. 

  • May 24, 2018

INGREDIENTS

1 parnsip, cut into fries lengthways
1 carrot, cut into fries lengthways
1 sweet potato, cut into fries lengthways
1 tablespoon of olive oil
Himalayan salt to taste

 

Suitable for:
Lunch | Dinner

METHOD

Preheat oven to 220 degrees celsius and line a baking tray with baking paper.

Scrub vegetables and dry them well. No peeling required! Cut the vegetables lengthways to form long, thin fries. Put fries in a bowl with olive oil and salt and toss to coat well.

Spread fries evenly on baking tray and cook in the oven for 15 minutes. Remove from the oven and stir, then place back in the oven for another 10 minutes.

Once cooked, remove from the oven and serve.

PROGRAMME NOTES

Any fries you have remaining after making your Loaded Fries with Chicken and Pesto can be added to your lunch on Day 2 or used as a snack.

 

NOTES

Using a variety of root vegetables for homemade fries provides an  array of festive colour and a range of beneficial nutrients and minerals. Their high fibre content also promotes gut health.

  • May 24, 2018

INGREDIENTS

2 cups coriander or basil, stalks and all (1 pot from the supermarket)
2 cloves of garlic
1 tablespoon of lemon juice
3 tablespoons of olive oil
1 tablespoon of Bestow Beauty Plus Oil
Himalayan salt to season

Suitable for:
Lunch | Dinner

METHOD

Place ingredients into a blender and blend until fully combined.

PROGRAMME NOTES

Use with the Loaded Fries with Chicken and Pesto dinner and Healing Bowl Day 2 lunch.

You will make it again in the second half of the programme where it is used in the Colourful Veggie Tray Bake dinner and Healing Bowl Day 7 lunch.

 

NOTES

We recommend you keep fresh herbs in the fridge as this makes them last longer. Coriander (sometimes known as cilantro) has well-known digestive properties and has a calming and anti-inflammatory affect in the intestinal tract. It also helps to prevent a build up of gas, reducing bloating and flatulence.

  • May 23, 2018

INGREDIENTS

2 fish
1 leek, top half only
½ celery
1 parsnip
1 carrot
1 onion, halved (skin on)
4-5 garlic cloves
2 bay leaves
2 inch fresh ginger
2 tablespoons of apple cider vinegar
1 handful Italian parsley (stalks and all)
Himalayan Salt
8 cups of water

Suitable for:
Breakfast | Lunch | Dinner | Snack

METHOD

Place ingredients into the slow cooker and turn on low for a minimum of 2-4 hours.

Alternatively you can do this in a pot on the stove top. Bring to the boil and then simmer on low for 45 minutes.

NOTES

Fish broth is rich in vitamins and minerals needed for skin health such as iodine, calcium, omega 3 fatty acids and magnesium. The gelatin it contains has a huge amount of benefits, mainly nourishing the digestive tract and improving the digestion of food. This light and luscious broth is a refreshing change from the usual bone broth. 

  • May 14, 2018

INGREDIENTS

¼ of a cup of apple cider vinegar
2 cloves of garlic
1 teaspoon of honey (optional)
Small handful of herbs (coriander, basil, parsley etc)
1 tablespoon of Bestow Beauty Plus Oil
1/3 cup of olive oil
Himalayan salt to season

Suitable for:
Lunch | Dinner

METHOD

Place all ingredients apart from the Bestow Beauty Plus Oil and olive oil into a jar. Use a stick blender to blitz a little, then drizzle the oils in slowly as you continue to blend so that they emulsify and thicken.

PROGRAMME NOTES

Use this with Salmon Stuffed Sweet Potato dinner on Day 2 and the Healing Bowl Day 3 lunch.

NOTES

This delightful green dressing is tasty and full of healthy fats needed for skin health. Apple cider vinegar is known to have anti-viral, anti-yeast and anti-fungal benefits, all contributing to a healthier microbiome.

  • May 14, 2018

INGREDIENTS

½ cabbage, finely sliced
6 kale leaves, finely chopped
½ onion, finely sliced
1 cm fresh ginger, grated
1 tablespoon Himalayan Salt

Suitable for:
Lunch | Dinner

METHOD

Combine all the ingredients in a large bowl. Massage until there is a lot of liquid at the bottom and the vegetables are soft.

NOTES

Fermented foods like sauerkraut provide probiotics which are healthy bacteria needed in the gut. Probiotics help make food more digestible which means your gut is able to absorb the vitamins and minerals better. Using cabbage as a base  provides a high fibre content also needed for gut health. 

  • May 9, 2018

INGREDIENTS

½ cup of coconut yoghurt, unsweetened (dairy free)
2 teaspoons of fresh herbs, finely chopped (such as mint, basil, parsley, coriander, dill)
1 tablespoon of Bestow Beauty Plus Oil
Juice of ½ a lemon
Himalayan salt

Suitable for:
Lunch | Dinner

METHOD

Combine all the ingredients in a jar and shake to mix. Refrigerate for up to three days. Add some variety to this tasty dressing with a little crushed garlic and/or ginger. If you want it to be a thinner dressing then just add a little water.

PROGRAMME NOTES

Use with breakfast and lunch on day 5.

NOTES

Coconut yoghurt is a great alternative to dairy yoghurt, but ensure that the only ingredients are coconut cream/milk and probiotics. Some brands have added emulsifiers, such as gums and pectins that are best avoided. These food additives are very difficult for the body to digest and some can contribute to intestinal permeability. They are often called anti-nutrients as they reduce the body’s ability to absorb minerals such as calcium. 

  • May 9, 2018