Inflammation
Sardine Pate
Ingredients: 2 tins sardines 2 Tbs olive oil Handful parsley 1 red onion – fermented in apple cider vinegar if needed Salt and pepper
May 25, 2020
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Microbiome Immunity
Metagenics Detox Questionnaire Ingredients: 2 tins sardines 2 Tbs olive oil Handful parsley 1 red onion – fermented in apple cider vinegar if needed Salt and pepper
Makes 8 cruchies Ingredients: Orange-infused 2 cups rolled oats 1 cup gluten-free flour ½ cup coconut oil 1/3 cup raw honey 3 tablespoons stevia/erythritol 1
120ml olive oil 1 cup fresh herbs e.g. coriander, basil 1 clove garlic 10 cashew nuts 1-2 Tbsp yogurt 1cm chopped ginger Juice of 2
Makes 300 ml Ingredients: Greens from 4-5 beetroots 1x 400g tin chickpeas, drained 1t turmeric Salt, to taste Black pepper, to taste 2 cloves garlic,
Serves 10 to 12 Ingredients: 200g sunflower seeds 60g flaxseeds 100g sesame seeds 45ml psyllium husk Pinch of salt 500 ml water Method: Preheat the
Serves 4 Ingredients: 300g baby spinach 2 avos, peeled a pitted 200g strawberries 100g chevin goat’s cheese 100g peanut brittle Balsamic glaze, to taste Method:
Serves 4 Ingredients: 3 ½ cups cauliflower florets 3 ½ cups broccoli florets 1 avocado, peeled and pitted ¼ cup cranberries, dried ¼ cup pumpkin
Ingredients: 2 cups roasted figs, cooled 1 ½ cups cashew nuts 3 tablespoons desiccated coconut and more to coat 1 teaspoon vanilla essence 1 tablespoon
Serves 4 to 6 Ingredients: For the vinaigrette 1 tsp turmeric ½ tsp chopped garlic 6 tablespoons olive oil ½ large orange 1 tablespoon honey
Serves 4 Ingredients: 1 cup pecan nuts 1 cup dates, pitted 5 tablespoons raw cocoa powder 4 tablespoons coconut, shredded 2 tablespoons honey ¼ tsp
Ingredients 250g raspberries, fresh or frozen 1 tablespoon chia seeds Optional: honey or xylitol for extra sweetness Method: Place the raspberries in a small saucepan
Makes 250g 100g rolled oats, gluten free 70g raw flaked almonds 4 tablespoons coconut flakes 4 teaspoons raw honey 1 teaspoon vanilla extract 1
Serves 8 8 small beetroots ½ medium white cabbage, thinly sliced (about 4 cups) Dressing ½ cup apple cider vinegar 2T Dijon Mustad Grated peel
Serves 6-8 Ingredients 2 tins tuna, drained 2 large sweet potatoes, peeled and boiled ½ onions, finely chopped and fried off 2 eggs 1 bunch
Tuna Steak (Approx. 90 -120g) 1t tamari sauce ½t sesame oil 1t sesame seeds Salt and Pepper, to taste Season the tuna steaks with salt
SERVES: 6 PREP TIME: 30 MINUTES, INCLUDES COOKING TIME 4-6 fillets (around 120g each) of wild salmon 1 tablespoon extra-virgin olive oil 1 cup salted
Serves 3 Prep Time: 20 minutes Cook Time: 10 minutes 1 1/2 tablespoons kosher salt, plus more to taste 1 bunch parsley leaves, chopped (about
Serves 4 For the curry paste: ½ large onion, roughly chopped 1 red chili, roughly chopped 1 garlic clove, roughly chopped 1 lemongrass stalk, bashed
Serves 1 3T Chia Seeds 1 cup Almond Milk/Water 1T Flaxseed Powder 1 small Banana A couple pinches of cinnamon 2T Frozen Berries 1T Coconut
Serves 4 to 6 Ingredients: For the roasted Brussels sprouts; 3 Tbs. olive oil 3 cups Brussels sprouts, ends trimmed, yellow leaves removed Salt, to
6 cups thinly sliced kale, tough stems removed 2T coconut oil ½ cup chopped onion 1 ½ cups sliced button mushrooms 2T apple cider vinegar
YIELD: 4 SERVINGS Prep time 10 minutes Cook time 20 minutes Total time 30 minutes INGREDIENTS 3 tablespoons extra-virgin olive oil 1 large leek, sliced
1 large head cauliflower, cut into bite size florets 4T Avo Oil/ Coconut Oil/ Olive Oil 2T Ground Cumin 2T Ground Turmeric Salt and Pepper
YIELD 4–6 servings Total Time: 45 minutes INGREDIENTS 1 head cauliflower, quartered, cored, and cut into bite-size florets 3 to 4 tablespoons extra-virgin olive oil,
Microbiome Immunity
Metagenics Detox Questionnaire 
Ingredients: 2 tins sardines 2 Tbs olive oil Handful parsley 1 red onion – fermented in apple cider vinegar if needed Salt and pepper
Makes 8 cruchies Ingredients: Orange-infused 2 cups rolled oats 1 cup gluten-free flour ½ cup coconut oil 1/3 cup raw honey 3 tablespoons stevia/erythritol 1
120ml olive oil 1 cup fresh herbs e.g. coriander, basil 1 clove garlic 10 cashew nuts 1-2 Tbsp yogurt 1cm chopped ginger Juice of 2
Makes 300 ml Ingredients: Greens from 4-5 beetroots 1x 400g tin chickpeas, drained 1t turmeric Salt, to taste Black pepper, to taste 2 cloves garlic,
Serves 10 to 12 Ingredients: 200g sunflower seeds 60g flaxseeds 100g sesame seeds 45ml psyllium husk Pinch of salt 500 ml water Method: Preheat the
Serves 4 Ingredients: 300g baby spinach 2 avos, peeled a pitted 200g strawberries 100g chevin goat’s cheese 100g peanut brittle Balsamic glaze, to taste Method:
Serves 4 Ingredients: 3 ½ cups cauliflower florets 3 ½ cups broccoli florets 1 avocado, peeled and pitted ¼ cup cranberries, dried ¼ cup pumpkin
Ingredients: 2 cups roasted figs, cooled 1 ½ cups cashew nuts 3 tablespoons desiccated coconut and more to coat 1 teaspoon vanilla essence 1 tablespoon
Serves 4 to 6 Ingredients: For the vinaigrette 1 tsp turmeric ½ tsp chopped garlic 6 tablespoons olive oil ½ large orange 1 tablespoon honey
Serves 4 Ingredients: 1 cup pecan nuts 1 cup dates, pitted 5 tablespoons raw cocoa powder 4 tablespoons coconut, shredded 2 tablespoons honey ¼ tsp
Ingredients 250g raspberries, fresh or frozen 1 tablespoon chia seeds Optional: honey or xylitol for extra sweetness Method: Place the raspberries in a small saucepan
Makes 250g 100g rolled oats, gluten free 70g raw flaked almonds 4 tablespoons coconut flakes 4 teaspoons raw honey 1 teaspoon vanilla extract 1
Serves 8 8 small beetroots ½ medium white cabbage, thinly sliced (about 4 cups) Dressing ½ cup apple cider vinegar 2T Dijon Mustad Grated peel
Serves 6-8 Ingredients 2 tins tuna, drained 2 large sweet potatoes, peeled and boiled ½ onions, finely chopped and fried off 2 eggs 1 bunch
Tuna Steak (Approx. 90 -120g) 1t tamari sauce ½t sesame oil 1t sesame seeds Salt and Pepper, to taste Season the tuna steaks with salt
SERVES: 6 PREP TIME: 30 MINUTES, INCLUDES COOKING TIME 4-6 fillets (around 120g each) of wild salmon 1 tablespoon extra-virgin olive oil 1 cup salted
Serves 3 Prep Time: 20 minutes Cook Time: 10 minutes 1 1/2 tablespoons kosher salt, plus more to taste 1 bunch parsley leaves, chopped (about
Serves 4 For the curry paste: ½ large onion, roughly chopped 1 red chili, roughly chopped 1 garlic clove, roughly chopped 1 lemongrass stalk, bashed
Serves 1 3T Chia Seeds 1 cup Almond Milk/Water 1T Flaxseed Powder 1 small Banana A couple pinches of cinnamon 2T Frozen Berries 1T Coconut
Serves 4 to 6 Ingredients: For the roasted Brussels sprouts; 3 Tbs. olive oil 3 cups Brussels sprouts, ends trimmed, yellow leaves removed Salt, to
6 cups thinly sliced kale, tough stems removed 2T coconut oil ½ cup chopped onion 1 ½ cups sliced button mushrooms 2T apple cider vinegar
YIELD: 4 SERVINGS Prep time 10 minutes Cook time 20 minutes Total time 30 minutes INGREDIENTS 3 tablespoons extra-virgin olive oil 1 large leek, sliced
1 large head cauliflower, cut into bite size florets 4T Avo Oil/ Coconut Oil/ Olive Oil 2T Ground Cumin 2T Ground Turmeric Salt and Pepper
YIELD 4–6 servings Total Time: 45 minutes INGREDIENTS 1 head cauliflower, quartered, cored, and cut into bite-size florets 3 to 4 tablespoons extra-virgin olive oil,
Copyright © 2023 Judith Wellness and Associates
Website developed and maintained by Nebula Designs
Copyright © 2023 Judith Wellness and Associates
Website developed and maintained by Nebula Designs
