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INGREDIENTS

1 clove garlic
1 cm ginger, fresh
1 teaspoon olive oil
1 cup chicken broth
1 portobello mushroom, finely sliced
½ cup chicken meat
¼ cabbage, shredded
1 handful spinach
1 cup greens of your choice, broccoli, kale etc
Himalayan salt to season

To Garnish
1 tablespoon spring onion, sliced
1 tablespoon coriander, chopped
1 lemon or lime half, cut lengthways (cheek)

Suitable for:
Lunch | Dinner

METHOD

Grate garlic and ginger into a saucepan, add olive oil and heat on low until fragrant – 2 to 3 minutes. Add broth and turn up heat to high. Add mushroom and chicken meat, turn down heat and simmer for 5 minutes. While that is simmering, shred cabbage, slice spring onion, chop coriander and other greens. Place handful of spinach in the bottom of your soup bowl and add chicken broth mixture from saucepan, add other greens on top and garnish with spring onion and coriander. Season with salt to taste and serve with a lemon or lime cheek.

NOTES

Bone broth makes a satisfying and very nutrient dense base for any kind of soup. We love this version that has the veggies all added at the end. Green veggies particularly are best added at the end of a soup or broth based pho like this so that they are still fresh, crunchy and vibrant. When added earlier they loose their colour and often lots of the nutrients so this is also a great way to hold the large amount of vitamins and minerals stored in the green veggies. 

  • May 29, 2018

INGREDIENTS

1 large sweet potato, peeled, chopped into chunks
½ a teaspoon of Himalayan salt
5 broccoli florets
2 spring onions, finely sliced
1 generous handful of fresh herbs, finely chopped (such as coriander, basil, parsley, dill)
1/4 cup of coconut milk
1 clove of fresh garlic, grated
Zest of 1 lemon
1 tablespoon of coconut aminos
1 tablespoon of olive oil

TO SERVE

Bestow Coconut Dressing

Makes approx. 8 fritters

Suitable for:
Lunch | Dinner

METHOD

Place sweet potato and salt into a saucepan and cover with water. Bring to the boil on stovetop and then simmer for 15-20 minutes. Add the chopped broccoli florets in the final five minutes. Once vegetables are soft, remove from the heat and drain the water. Mash or blend in the food processor the sweet potato, broccoli and add all other ingredients except olive oil. Shape handfuls into balls and flatten slightly. This recipe makes approximately 8 fritters.

These can be made ahead and kept in a sealed container in the fridge for a couple of days until cooking time. Once cooked, they can also be frozen.

When you are ready to cook, place  olive oil in fry pan and turn onto medium heat. Cook fritters on each side until browned. Alternatively bake them in the oven at 200 degrees celsius for 15-20 minutes.

Serve drizzled with Bestow Coconut Dressing.

PROGRAMME NOTES

This recipe makes approximately eight firtters – three fritters for breakfast on Day 5, two fritters for  Healing Bowl Day 5 lunch and freeze the reamining fritters for use after the programme.

NOTES

Believe it or not, the simple broccoli is a gut health hero. It quietly goes about its role supporting our digestive system without ever being labelled as a superfood, but that is exactly what it is. Broccoli reduces inflammation and is a key player in maintaining gut barrier function, supporting the gut’s response to contaminants and toxins. 

  • May 29, 2018

INGREDIENTS

Serves one

1 small carrot, thinly sliced (use a mandolin to make the job easier)
1 small zucchini, sliced into rounds or sticks
1/2 bunch asparagus spears or green beans, blanched
1 apple, sliced
1/2 to 1 cup spinach leaves
3 medium tomatoes, roasted
Pickled beetroot
Creamy hummus
Fresh basil
1 teaspoon, black sesame seeds
1 tablespoon, pumpkin seeds
Bestow Beauty Oil
Himalayan Salt
Cracked black pepper

Suitable for:
Lunch

METHOD

This is a gorgeous platter for your final lunch and to celebrate your last day! You may wish to add other leftovers that you have such as roasted veggies, chicken, salmon or avocado too.

Arrange the veggies, basil and apple on to a large platter, dollop with hummus, drizzle with Bestow Beauty Oil, sprinkle with seeds and season with salt and pepper.

If you don’t have any hummus or pickled beetroot left the recipes are below.

To roast the tomatoes preheat your oven to 200 degrees celsius, halve them and place on a baking tray lined with baking paper. Drizzle with olive oil, season well with himalayan salt and black pepper then roast for 20 minutes until slightly blackening around the edges.

To blanch green veges, boil the jug, pour boiling water over the greens in a heatproof bowl, sit for one minute then strain and douse with lots of cold water to stop the cooking process. They should be a lovely bright green colour with a good crunch.

OTHER ELEMENTS

Click the images below to view the recipes for Creamy Hummus and Pickled Beetroot.

INGREDIENTS

1/2 lemongrass stick, crushed lightly and cut in half
1/4 teaspoon of salt
2-3 kaffir lime leaves
1 cm of fresh ginger, finely sliced
Juice of 1 lime
1 clove of garlic, chopped
1/2 Small handful of coriander (include stalk)
1/2 onion, sliced
1/2 can of organic coconut milk (270ml)
1/2 can of water or fish stock (use empty coconut milk can)
1 teaspoon of fish sauce
1 medium sized fish fillet, chopped into large chunks (Snapper, Tarakihi, Salmon or Gurnard are perfect)

Choose your greens to add in the last two minutes of cooking:

Broccoli
Spinach
Bok Choy
Cabbage
Kale
Peas
Beans
Chard
Silverbeet

TO SERVE
1/2 cup cooked brown rice
Fresh coriander
1 spring onion, sliced
1 tablespoon of Bestow Beauty (Plus) Oil added to each bowl at serving
1 lemon or lime wedge

Suitable for:
Breakfast | Lunch | Dinner

Vegetarian and other options
If you don’t fancy fish, then we would suggest chicken or tofu. Another option is to add sweet potato in place of fish for a vegetarian or vegan option. Also, omit the fish sauce.

METHOD

Simmer all the ingredients (except the fish) together in a pot, over low heat for 30 mins. Remove from the stove, strain the liquid and then place the liquid back into the pot and on to the stove on low heat. Discard strained remains. Add the fish to the liquid, simmer for another 5 mins. Add greens and simmer for 2 mins more. Serve in a bowl over cooked brown rice with fresh coriander and a lemon or lime wedge.

NOTES

This Asian inspired bowl is packed full of leafy greens and doesn’t have the high amount of sugar and spices that can often come in these style of dishes. We are mindful that spicy food can have a heating affect on the skin, adding to inflammation present, so we have created this delicious meal with the taste sensation of Asian food but without the added sugar or heat.

The large amount of leafy greens add colour and nutrition. Leafy greens are vital for skin health, providing the body with fibre, vitamin C and antioxidants. 

This can easily be made suitable for those who follow a vegetarian or vegan diet by omitting the fish sauce and fish and instead adding in either sweet potato or tofu.

INGREDIENTS

1 egg
1 small sweet potato, cut into rings approx 7-10mm thick
1/2 avocado, sliced
1 tablespoon of sauerkraut
1/2 cup of raw greens (for example kale, spinach, rocket, lettuce)

To Garnish
Small handful of sprouts
Small handful of parsely

Suitable for:
Breakfast | Lunch | Dinner | Snack

Vegetarian and other options
The egg in this recipe can be changed for any other plant or animal based protein. 

METHOD

Bring a saucepan of water to boil on medium on the stovetop.
Boil the egg in water for 4 mins, run under cold water and then peel.

Roast sweet potato rings for 15 mins in the oven at 180 degrees celsius, drizzled with olive oil.

Layer on the plate as you wish and serve with turmeric dressing.

NOTES

This is a very satisfying breakfast and will set you up well for the day. It is full of vitamin A (from the sweet potato) and vitamin E (from the avocado). A boost of protein gives you both long lasting energy and a boost for your skin. We would recommend the egg, however you are more than welcome to serve it with any other plant or animal based protein.

INGREDIENTS

Makes two servings

2/3 cup of brown rice
2/3 cup of filtered water
3 cups of almond milk
1 teaspoon of cinnamon
1 teaspoon of cardamom
½ teaspoon salt

TO SERVE PER PERSON
¼ cup of stewed apple (or other fruit), or grated fresh apple
½ a banana
1 tablespoon of cacao nibs (optional)
1 tablespoon of slithered almonds
1 tablespoon of Bestow Beauty Oil (or Bestow Beauty Plus Oil)
1 teaspoon of Bestow Berry Beautiful

Suitable for:
Breakfast

METHOD

Place the brown rice into a medium saucepan with the water and 2 cups of the almond milk. Add the cinnamon, cardamom and salt, stir and bring to the boil. Turn down to a low-medium heat and simmer gently, uncovered for 15 minutes, stirring often. Add another half cup of almond milk and simmer for another 20-25 minutes, stirring often.  Add more water if the liquid gets low. Towards the end add in another half cup of almond milk as you want it to be really soft and creamy.

Alternatively, place everything in a rice cooker with an extra cup of water. Turn on and leave it to do its thing.

Place in an airtight container in the fridge for your breakfast over the next two days. Reheat half each day over a low-medium heat, in a saucepan, adding more liquid and stirring frequently.

Serve with fruit and toppings.

NOTES

This is a breakfast we like to call a ‘bressert’ – a breakfast that tastes like a dessert! It provides your skin with a good amount of vitamin B and is sweetened only with fruit. The toppings not only add texture but also provide the skin with additional nutrition. This breakfast is guaranteed to not only taste great but provide you with the fuel you need for the day.

It is especially great to serve when you are catering for those who follow a vegan diet.

CARRY-OVER NOTES
The Bestow way is to make once and eat twice!

Use half of this recipe for breakfast on Day 1 and the other half for breakfast on Day 2.