Banana Ice cream 

3 bananas chopped in 1/2 inch chunks and frozen overnight

2tblsp Cashew Butter

2 tblsp Cocoa powder

2 tblsp Maple syrup or honey

Method : put all ingredients in a food processor and blitz until smooth and creamy …serve imediateley …serves 4



Black Bean Brownies  :  Full of Protein and Fibre …Wheat and Dairy Free !!

400g can of Black beans or black eyed beans  [ drained and rinsed]

250g Ground almonds

200g cooked apples

200ml Almond, Hazelnut or other non -dairy milk

2 tblsp coconut oil

2tblsp honey

6 tblsp Maple syrup 

4 tblsp Cocoa powder

pinch of salt

100g Raisins 

Blend all ingrediants together in a food processer,  apart from  the raisins. 

Stir in the Raisins and then pour into a lined baking dish and cook 180c for 40 -45 mins …leave to cool completely before removing and cutting into squares .

Best Serve Chilled  from the fridge.


Fridge Energy bars    : super healthy & packed with nutrients, yet delicious !

8 tbls mixed seeds [ pumpkin ,sunflower, sesame, or linseed }

3 handfuls Goji Berris

2 Tblsp dessicated coconut 

1 handful pitted dates

2 tblsp organic Cocao powder or Cacoa powder

1tsp ground cinnamon

4 tblsp Coconut oil melted


2 handfuls Chopped nuts and berries to decorate 


Method ;

Mix together all dry ingrediants in a food processor until they form a course mixture ,

Add the Coconut oil and process to a thick sticky paste.

Line a 20 cm baking tray with grease proof paper and spread the mixture out,  pressing down firmly .

Sprinkle the chopped nuts and berries on top and press down again firmly .

Leave to set in the fridge for about 3 hours.

Slice into Squares with a sharp knife.

These contain a good source of Zinc, Magnesium,  Healthy fats, Antioxidents, Lutein and fibre.

Great energy source for post workout  .







Healthy Chocolate bars


2 tsp coconut oil
2 tsp Organic butter
Melt in a pot.
Stir in one scoop of vanilla rice protein and 3-4 tsp of cacao powder until a thick choccy mess
Pour into appropriately sized and shaped aluminium foil thing in a baking tray.
All that takes 5 mins.
Put in freezer for 15 mins.
Those are rough amounts - I do by sight!!
Possible extras - blueberries and peanut or almond butter
Recipe 2
Instead of Vanilla protein powder just use :
coconut oil,
raw cacao powder,
vanilla and
grated coconut and some crushed salty almonds....
Only needs 10 min in freezer.
Fresh Vegetable Pasta Sauce
This is a great way to use up those odd veg's you have left in your fridge .
2 courgettes
1 pepper
A few  regular or cherry tomatoes
1 Onion
Handful of fresh Basil
1 red or green Chilli pepper[ to taste] 
Tblsp tomatoe puree
Garlic [ to taste] 
Salt & pepper
Coconut oil to cook with. 
Drizzle of Olive oil   
Finely chop all ingrediants and fry gently in a little coconut oil until soft.
Blitz in the blender, and add a drizzle of Olive oil !!
Thats it !! Easy, healthy and you can add whatever you like to flavour it , more chilli, garlic herbs etc .
Keeps in the fridge for a few days if in a sealed jar.


Niky’s Wheat & Sugar free Muesli


Use Organic ingredients if possible;


1 and ½ cups Oats
1 and ½ cups Millet flakes
1 and ½ cups Barley flakes
¾ cup raisins or sultanas
¾ cup whole hazelnuts

½ cup sunflower seeds

½ cup pumpkin seeds

Add all ingredients together in a big bowl and mix well.
Goes great with Almond milk, Oat milk or ‘Kara’ coconut milk.


Adele’s Wheat Free Pasta Salad.
Ingredients ;
Makes enough for 2 people
4 handfuls Wheat Free pasta spirals [ Tesco do them ]

2 handfuls raw baby spinach leaves chopped finely

4 Spring onions chopped

Toasted pine nuts

3 tblsp. Pesto

I use Sunita Organic Pesto from;


Avocado chopped

½ Diced orange or yellow pepper

A few Capers

A few chopped green or black olives

Whilst cooking the pasta, chop all the raw ingredients



and place in a big bowl.

Drain and cool the pasta by running under cold water.

Add Pesto and mix well, then add all other ingredients and mix until coated in Pesto.

Eat immediately, as Wheat free past does not keep well [ it goes a bit soft ]

You can add any other ingredients you like to this, for eg, cucumber , tomatoes, diced chicken [ if you eat meat ] watercress, even pear and apple works well.

 Vegan Ice Cream
1 ripe Banana



1 cup rice milk (Oat , KARA or Soy milk also work)

1 teaspoon vanilla extract

Blend the ingredients in a bowl until creamy.



If you have a sweet tooth, add agave or maple syrup. Sugar will work as well but it starts to take away from the healthy side of this treat.

If you’d like to customise the flavour but you don’t know where to start, here are some ideas:

Add a tablespoon of cocoa powder. Consider adding in chunks of free-from chocolate. You can also melt the chocolate and pour it into the banana mixture before freezing.



Mint Chocolate Chip
Add a teaspoon of peppermint extract and a bar of free-from chocolate (crushed)



This one’s simple! Add which ever fruit you like to the original recipe. With extra fruit you probably won’t need to add any additional sweeteners.



Just add 1/2 tsp and mix in well.



Place mixture into a plastic or metal dish. A glass bowl could potentially break if the ice cream expands in the cold freezer. Stir the mixture occasionally while it is in the process of freezing. This adds air to the liquid, keeping it light and as fluffy as possible.

Remove from freezer and enjoy …


Vegetable soup
2 leeks
1 sweet potato
1 small red onion
1 head of Broccoli

1 1/2 litre veg stock

½ tin Coconut milk

Coconut oil or butter for frying.

Salt & Pepper to taste


Chop and gently fry the leeks , onion and sweet potato for 5 mins until softened .Add the vegetable stock and simmer for 10 minutes, then add the broccoli and simmer for a further 5 mins until broccoli is tender but not mushy. Remove from heat and allow To cool for 30 mins , then add coconut milk and blend until smooth.

For a thicker soup add less stock.

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Almond Delights
 These Healthy nibbles are Dairy free, Gluten Free, Wheat free, Low sugar and Low carbs , and contain the ‘good kind’ of monosaturated fats.
½ cup finely ground almonds
¼ cup finely chopped walnuts

¼ cup almond or cashew butter [ NOT peanut , Holland & Barrett do it]

2 tblsp Maple syrup [ Organic if possible , Morrisons do this]

1 tblsp Quality Cocoa

½ teaspoon vanilla essence

¼ cup desiccated coconut [ check it is unsweetened]

Mix all ingredients together except for Coconut.
Take tablespoons at a time and roll into small balls or oval shapes .
Put coconut onto a plate and roll balls around until coated .
Leave to set in the fridge for one hour .



Adele‘s Flapjack cupcakes!
 I like to bake and I love sweet things so this is my way of eating healthy but still having a treat once in a while .
Try to use Organic ingredients where possible , especially for the butter [ do not use margarine !!]
Suitable for Vegetarians
Vegans could use Coconut oil instead of butter and Maple syrup instead of honey .


1/3rd pack butter
2 tbls Solid Honey [ not the runny stuff ]
5 handfuls of Oats
1or 2 handfuls of ground Almonds

1 handful Desiccated Coconut [ check it‘s not sugar coated !]

1 handful Chopped mixed nuts

1 handful Raisins, Sultanas or Medjool Dates [chopped ]

2 tblsp sesame seeds [ optional]

Cinnamon, Ground Ginger, Nutmeg, [ all optional ]

Melt butter and honey in saucepan , mix in All dry ingredients really well [ if mixture is too wet add more oats ] , then spoon into cupcake cases and bake gas mark 5 for 10 to15 minutes [ until just golden ] Leave to cool . Makes about a dozen.



Vegetable and Nut Fried Rice
3-4 handfuls brown short-grain rice, cooked and cooled
1 tbsp coconut oil
2 stalks of celery, sliced lengthways
2 carrots, sliced lengthways
2 cloves of garlic, crushed
5 or 6 spring onions,finely chopped
1 tsp of chopped ginger
2 tsp tamari sauce
1 small head of broccoli, cut into florets, or can use Asparagus/Green beans .
50g nuts/ almonds /cashews/ pine nuts, etc

Saute celery and carrots in the coconut oil for 2 to 3 mins until soft. Add garlic, spring onions, ginger and garlic. Cook for 2 minutes.
Add Tamari, remaining veg & nuts and cook for 2 mins, then add rice and heat through thouroughly before serving imediately.



Liz’s Cereal Bars..
2tbs Sunflower Seeds
2tbs Pumpkin Seeds
2tbs Linseed

2 Ripe Bananas mashed

100g Butter

3 tbs Honey

50g Millet Flakes

100g rolled Oats

100g Diced Dates

Combine all dry ingredients and add mashed banana.
Melt butter & Honey and add to dry ingredients
Mix Well!
Press into lined 7 inch baking tray and cook for 25 to 30 mins 180c until Golden.

Leave to cool, then cut into squares.

Keeps in airtight tin for at least 5 days .



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