Microbiome Immunity
Metagenics Detox Questionnaire 
1 small red cabbage, finely chopped 1 small cauliflower, finely chopped 1 small broccoli, finely chopped 1 cup microgreens (broccoli and radish, rocket) 1 apple
2 cups Spinach, finely chopped or use baby spinach 1 cup mixed detox microgreens ½ cucumber, sliced 2 raw zucchini, thinly sliced 1 Avocado 1
1 cup mixed broccoli, rocket, radish microgreens, ½ cup baby spinach leaves ½ cup berries (raspberries/blueberries) 20g cashews, 20g almonds ½ avocado ½ lemon squeezed
1 cup broccoli, rocket, radish microgreens 100ml pomegranate juice extract – no sugar added 80 ml coconut water 30g cashews 100ml water Option: Can add
Add titleSuperfood detox pesto: (corander/chili) (makes ~300ml) 1 and ½ cups coriander leaves, stalks removed ½ cup basil leaves 1 cup mix broccoli,rocket, sunflower and
1 and ½ cups basil leaves, stalkes removed ½ cup coriander leaves, stalks removed 1 cup mixed microgreens (broccoli, radish, rocket, sunflower) ½ cup garden
30ml apple cider vinegar1 tsp Dijon mustardJuice from 1 lemon30 ml extra-virgin olive oil1 small bunch of spring onions, choppedHimalayan salt to taste Mix together
Serves 2Ready in 5 minutes 2 cups plant-based milk (e.g. almond/cashew/oat)1 to 2 tsp honey1 tsp turmeric powder Optional extras:½ tsp ground ginger½ tsp ground
Serves 2Ready in 5 minutes Ingredients:2 cups plant-based milk (almond/cashew/oat)1 to tsp of honey1 to 2 tsp raw cocoa Method:Warm all ingredients together in small
Serves 1 1 medium ripe banana, peeled and frozen1T raw cocoa1T chia seeds1T flaked almonds (or nut butter) Place all ingredients in a blender, except
Makes 10 to 12 balls 12 dates, pitted1 cup almond flour½ cup desiccated coconut & extra for dusting1/3 cup coconut oil1/3 cup cocoa powder1 Tbsp
Serves 4 1 ½ teaspoons mustard seeds1 Tbsp coconut oil/ghee1 large onion, thinly sliced1 fresh chili, deseeded & finely chopped (or to taste)1 tsp ground
Serves 41 ½ teaspoons ghee/coconut oil4 chicken breasts/thighs1 quantity of pesto (see recipe below) Pesto ingredients:2 large handfuls of fresh basil (leaves & stalks), plus
Serves 4 1 ½ Tbsp coconut oil/ghee4 chicken thighs (skin on, and bone in: total 600g) – ideally, grass-fed, free-range/pasture-raised1 large onion, grated or finely
Makes 4 servings 2 tablespoons extra virgin olive oil or organic virgin coconut oil ½ cup chopped onion 2 cloves minced garlic 2 cup diced
1 Tbsp extra-virgin olive oil/coconut oil 2 cloves garlic, crushed 1 red onion, finely chopped 500g organic beef mince 1 carrot, finely chopped 1 courgette,
Serves 8 3 sweet potatoes1 red pepper (100g)2x 400g cans of chopped tomatoes2 garlic cloves, crushed2 tsp chili flakes2 tsp ground cumin2 tsp ground coriander1
Serves 2 For the noodles”2 large courgettes2 large carrots100g buckwheat noodles1 red pepper, cut into very thin stripsHandful of sesame seeds30 g cashew nuts10g fresh
Serves 2, as side Ingredients (285 g) fresh Spinach, about 12 cups1 Tablespoon (15 ml) Olive Oil3 cloves Garlic , minced or slicedzest of 1
Serves 4, as side 2 cups tightly packed with defrosted spinach, about 450–500 g1 tablespoon coconut oil or 2 tablespoons of olive oil1 large brown
Ingredients2 cups baby spinach, fresh1 large head cauliflower1/8 tsp. garlic powder1 cup onion ¼ tsp. black pepper½ tsp. salt2 tbsp. olive oil, extra virgin Method•
1 can chickpeas (drained, but keep some liquid aside)60ml lemon juice60ml tahini (sesame seed paste)1 garlic clove, crushed60ml olive oil (start by adding 30ml, and
Blitz together 2 medium beetroot, cubed and roasted until tender, with 1 garlic cloveAdd 1x can drained butter beans (or chickpeas)2 Tbsp tahini3 Tbsp extra-virgin
Blitz together 1 Tbsp extra virgin olive oil1 Tbsp lukewarm water1 small handful fresh basil½ clove garlic2 tsp lemon juice1 Tbsp. toasted sunflower seedsAdjust to
Microbiome Immunity
Metagenics Detox Questionnaire 1 small red cabbage, finely chopped 1 small cauliflower, finely chopped 1 small broccoli, finely chopped 1 cup microgreens (broccoli and radish, rocket) 1 apple
2 cups Spinach, finely chopped or use baby spinach 1 cup mixed detox microgreens ½ cucumber, sliced 2 raw zucchini, thinly sliced 1 Avocado 1
1 cup mixed broccoli, rocket, radish microgreens, ½ cup baby spinach leaves ½ cup berries (raspberries/blueberries) 20g cashews, 20g almonds ½ avocado ½ lemon squeezed
1 cup broccoli, rocket, radish microgreens 100ml pomegranate juice extract – no sugar added 80 ml coconut water 30g cashews 100ml water Option: Can add
Add titleSuperfood detox pesto: (corander/chili) (makes ~300ml) 1 and ½ cups coriander leaves, stalks removed ½ cup basil leaves 1 cup mix broccoli,rocket, sunflower and
1 and ½ cups basil leaves, stalkes removed ½ cup coriander leaves, stalks removed 1 cup mixed microgreens (broccoli, radish, rocket, sunflower) ½ cup garden
30ml apple cider vinegar1 tsp Dijon mustardJuice from 1 lemon30 ml extra-virgin olive oil1 small bunch of spring onions, choppedHimalayan salt to taste Mix together
Serves 2Ready in 5 minutes 2 cups plant-based milk (e.g. almond/cashew/oat)1 to 2 tsp honey1 tsp turmeric powder Optional extras:½ tsp ground ginger½ tsp ground
Serves 2Ready in 5 minutes Ingredients:2 cups plant-based milk (almond/cashew/oat)1 to tsp of honey1 to 2 tsp raw cocoa Method:Warm all ingredients together in small
Serves 1 1 medium ripe banana, peeled and frozen1T raw cocoa1T chia seeds1T flaked almonds (or nut butter) Place all ingredients in a blender, except
Makes 10 to 12 balls 12 dates, pitted1 cup almond flour½ cup desiccated coconut & extra for dusting1/3 cup coconut oil1/3 cup cocoa powder1 Tbsp
Serves 4 1 ½ teaspoons mustard seeds1 Tbsp coconut oil/ghee1 large onion, thinly sliced1 fresh chili, deseeded & finely chopped (or to taste)1 tsp ground
Serves 41 ½ teaspoons ghee/coconut oil4 chicken breasts/thighs1 quantity of pesto (see recipe below) Pesto ingredients:2 large handfuls of fresh basil (leaves & stalks), plus
Serves 4 1 ½ Tbsp coconut oil/ghee4 chicken thighs (skin on, and bone in: total 600g) – ideally, grass-fed, free-range/pasture-raised1 large onion, grated or finely
Makes 4 servings 2 tablespoons extra virgin olive oil or organic virgin coconut oil ½ cup chopped onion 2 cloves minced garlic 2 cup diced
1 Tbsp extra-virgin olive oil/coconut oil 2 cloves garlic, crushed 1 red onion, finely chopped 500g organic beef mince 1 carrot, finely chopped 1 courgette,
Serves 8 3 sweet potatoes1 red pepper (100g)2x 400g cans of chopped tomatoes2 garlic cloves, crushed2 tsp chili flakes2 tsp ground cumin2 tsp ground coriander1
Serves 2 For the noodles”2 large courgettes2 large carrots100g buckwheat noodles1 red pepper, cut into very thin stripsHandful of sesame seeds30 g cashew nuts10g fresh
Serves 2, as side Ingredients (285 g) fresh Spinach, about 12 cups1 Tablespoon (15 ml) Olive Oil3 cloves Garlic , minced or slicedzest of 1
Serves 4, as side 2 cups tightly packed with defrosted spinach, about 450–500 g1 tablespoon coconut oil or 2 tablespoons of olive oil1 large brown
Ingredients2 cups baby spinach, fresh1 large head cauliflower1/8 tsp. garlic powder1 cup onion ¼ tsp. black pepper½ tsp. salt2 tbsp. olive oil, extra virgin Method•
1 can chickpeas (drained, but keep some liquid aside)60ml lemon juice60ml tahini (sesame seed paste)1 garlic clove, crushed60ml olive oil (start by adding 30ml, and
Blitz together 2 medium beetroot, cubed and roasted until tender, with 1 garlic cloveAdd 1x can drained butter beans (or chickpeas)2 Tbsp tahini3 Tbsp extra-virgin
Blitz together 1 Tbsp extra virgin olive oil1 Tbsp lukewarm water1 small handful fresh basil½ clove garlic2 tsp lemon juice1 Tbsp. toasted sunflower seedsAdjust to
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