Makes 3 to 4 servings 4 cups Roasted Brussels Sprouts 120ml Tamari – Non-GMO, Gluten-Free Soya Sauce 1T Sesame Seeds 30ml Grapeseed Oil (More stable/
1 large head Broccoli 3 garlic cloves minced 3T Olive Oil Juice from half lemon Salt and black pepper to taste Preheat oven to 200
Serves 4 to 6 Ingredients 2 cups baby spinach, washed 2 red peppers, deseeded 1 large carrot, peeled 3 baby marrows 1 cup red cabbage,
Serves 4 to 6 Ingredients 1 medium to large red cabbage 1 Tbs. macadamia oil (or any other oil of choice) 1 Tbs. garlic, chopped
PREP TIME: 10mins COOKING TIME: 90mins INGREDIENTS 3 bunches of leeks white parts only 2 garlic finely sliced handful of tarragon (opt) Extra Virgin
Serves 4 1T olive oil 4 leeks, sliced 1x 400g tin whole peeled tomatoes 6 cups water 2 sweet potatoes, peeled and cubed 3 cups
Serves 2 Prep Time 30 mins (240kcal, 30g CHO, 12gP. 10.7g Fat) 1/3 cup almonds, raw 1 cup flat-leaf parsley leaves and stems 250g green
2cm piece of ginger, peeled and finely grated 3 large garlic cloves, finely grated 400g skinless salmon fillets, preferably wild Salt, to taste Pepper, to
Serves 2 Prep time: 15 minutes 1/8 red cabbage, shredded 1.8 white cabbage, shredded 1 carrot, grated 225g broccoli florets, steamed 25g baby spinach or
Serves 2 1 head broccoli 1 teaspoon coconut oil 1 garlic clove, crushed ¼ teaspoon turmeric ¼ teaspoons cumin ¼ teaspoons coriander ¼ teaspoon chilli
1 cup dry chickpeas (about 500g when cooked) 500 g cauliflower (1 small head or 1/2 large head) 1 medium yellow onion diced 2 tbsp
1 small head cauliflower, cut into florets 2 medium parsnips, peeled and chopped 3 to 4T coconut butter or extra-virgin olive oil 2T snipped fresh
Serves 2 For the salad: 1 ½ cup roasted butternut, in cubes 100 to 150g baby spinach leaves 1 avocado chopped ¼ red cabbage, shredded ¼
Serves 4 For the salad: 1.5 cups broccoli spears, shredded ¾ cups red cabbage, shredded ½ cup red onions, thinly sliced 1 cup brussels sprouts,
Makes 10 servings (1 serving ≈ ½ to ¾ cup) Salad: 1 medium head cabbage, end cut off & cut into quarters 240g bean sprouts 1
INGREDIENTS: 1 bag rocket and baby spinach leaves 1 bunch asparagus 4 radishes ½ cup peas, fresh or frozen (thawed) 2 springs mint, thinly sliced
INGREDIENTS 90g Cauliflower 100g Sweet Potato 1 Onion 3 Leeks 2 garlic cloves 1/2 chili 1g pepper 2 Tbsp Vegetable stock 3 cups Water METHOD Steam
Ingredients: 1 Tbs Olive oil 1 onion roughly chopped 2 cloves garlic 1 leek thinly sliced 2 courgettes roughly chopped 1 large head broccoli, stems
Ingredients: 1 onion finely chopped 3 Tbs canola oil 5 beetroot – roasted, peeled 2 large carrots 3 sticks celery 6 cups hot water 4
Ingredients: 1 large broccoli finely chopped 5 baby marrow finely chopped ½ red onion finely chopped and marinated in apple cider vinegar for 30
Serves 12 Ingredients: 3 scoops organic whey or vegetable protein powder ½ cup low fat Greek yoghurt 1 cup low fat milk ½ cup blueberries Method:
Serves 6 Ingredients For the crust: 2 ½ cups raw almonds 10 moist dates 1-2 Tbsp of coconut oil Pinch of sea salt For the
Cruciferous crunch? Use raw broccoli to get your detox pathways going. Try different cruciferous vegetables every day ( cauliflower, broccoli, kale, cabbage). 1 handful raw
Make your own Sugar-free, high protein chocolate crunchie bar as recommended by Wellness Consulting Dietician, Judith Johnson. It’s a smart snack to use when you
Microbiome Immunity
Metagenics Detox Questionnaire 
Makes 3 to 4 servings 4 cups Roasted Brussels Sprouts 120ml Tamari – Non-GMO, Gluten-Free Soya Sauce 1T Sesame Seeds 30ml Grapeseed Oil (More stable/
1 large head Broccoli 3 garlic cloves minced 3T Olive Oil Juice from half lemon Salt and black pepper to taste Preheat oven to 200
Serves 4 to 6 Ingredients 2 cups baby spinach, washed 2 red peppers, deseeded 1 large carrot, peeled 3 baby marrows 1 cup red cabbage,
Serves 4 to 6 Ingredients 1 medium to large red cabbage 1 Tbs. macadamia oil (or any other oil of choice) 1 Tbs. garlic, chopped
PREP TIME: 10mins COOKING TIME: 90mins INGREDIENTS 3 bunches of leeks white parts only 2 garlic finely sliced handful of tarragon (opt) Extra Virgin
Serves 4 1T olive oil 4 leeks, sliced 1x 400g tin whole peeled tomatoes 6 cups water 2 sweet potatoes, peeled and cubed 3 cups
Serves 2 Prep Time 30 mins (240kcal, 30g CHO, 12gP. 10.7g Fat) 1/3 cup almonds, raw 1 cup flat-leaf parsley leaves and stems 250g green
2cm piece of ginger, peeled and finely grated 3 large garlic cloves, finely grated 400g skinless salmon fillets, preferably wild Salt, to taste Pepper, to
Serves 2 Prep time: 15 minutes 1/8 red cabbage, shredded 1.8 white cabbage, shredded 1 carrot, grated 225g broccoli florets, steamed 25g baby spinach or
Serves 2 1 head broccoli 1 teaspoon coconut oil 1 garlic clove, crushed ¼ teaspoon turmeric ¼ teaspoons cumin ¼ teaspoons coriander ¼ teaspoon chilli
1 cup dry chickpeas (about 500g when cooked) 500 g cauliflower (1 small head or 1/2 large head) 1 medium yellow onion diced 2 tbsp
1 small head cauliflower, cut into florets 2 medium parsnips, peeled and chopped 3 to 4T coconut butter or extra-virgin olive oil 2T snipped fresh
Serves 2 For the salad: 1 ½ cup roasted butternut, in cubes 100 to 150g baby spinach leaves 1 avocado chopped ¼ red cabbage, shredded ¼
Serves 4 For the salad: 1.5 cups broccoli spears, shredded ¾ cups red cabbage, shredded ½ cup red onions, thinly sliced 1 cup brussels sprouts,
Makes 10 servings (1 serving ≈ ½ to ¾ cup) Salad: 1 medium head cabbage, end cut off & cut into quarters 240g bean sprouts 1
INGREDIENTS: 1 bag rocket and baby spinach leaves 1 bunch asparagus 4 radishes ½ cup peas, fresh or frozen (thawed) 2 springs mint, thinly sliced
INGREDIENTS 90g Cauliflower 100g Sweet Potato 1 Onion 3 Leeks 2 garlic cloves 1/2 chili 1g pepper 2 Tbsp Vegetable stock 3 cups Water METHOD Steam
Ingredients: 1 Tbs Olive oil 1 onion roughly chopped 2 cloves garlic 1 leek thinly sliced 2 courgettes roughly chopped 1 large head broccoli, stems
Ingredients: 1 onion finely chopped 3 Tbs canola oil 5 beetroot – roasted, peeled 2 large carrots 3 sticks celery 6 cups hot water 4
Ingredients: 1 large broccoli finely chopped 5 baby marrow finely chopped ½ red onion finely chopped and marinated in apple cider vinegar for 30
Serves 12 Ingredients: 3 scoops organic whey or vegetable protein powder ½ cup low fat Greek yoghurt 1 cup low fat milk ½ cup blueberries Method:
Serves 6 Ingredients For the crust: 2 ½ cups raw almonds 10 moist dates 1-2 Tbsp of coconut oil Pinch of sea salt For the
Cruciferous crunch? Use raw broccoli to get your detox pathways going. Try different cruciferous vegetables every day ( cauliflower, broccoli, kale, cabbage). 1 handful raw
Make your own Sugar-free, high protein chocolate crunchie bar as recommended by Wellness Consulting Dietician, Judith Johnson. It’s a smart snack to use when you
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
