Black Bean Soup



1 small red or brown onion, diced
2 stalks celery, chopped
1 small carrot, chopped
1 small red bell pepper, diced
1 small green bell pepper, diced
⅛ tsp ground black pepper
2 cloves garlic, minced
¼ tsp hot chilli powder
¼ tsp dried herb
½ tsp ground cumin
460g black beans drained from cans
600ml vegetable stock

1. Saute onion, celery, carrot, and bell peppers without oil on a non-stick saucepan over medium-high heat for 4 minutes.

2. Add ground black pepper, garlic and chilli powder, and continue to cook for another 4 minutes.

3. Add herb, cumin, rinsed and drained black beans, and vegetable stock. Bring to a boil, then cook covered on low heat for 20 minutes.

4. Puree the soup until smooth. Enjoy with crackers!

***If using unsalted black bean liquid that comes with the can, use only 300ml stock/liquid.


Zucchini & Carrot Noodles in Spicy Thai Peanut Sauce


The Veggies:
- 1.2kg zucchinis
- 450g carrots
- 260g, 3 bell peppers
- 60g, 3 green onions

Spicy Thai Peanut Sauce:
- 80g peanut butter
- 12g ginger
- 6 cloves garlic
- juice of 1 large lime
- 1tsp hot chilli powder
tbsp soy sauce
- 1tbsp honey
- water

(1) Spiralize zucchinis and carrots into noodles, thinly slice bell peppers and finely chop onions.

(2) In a jug, combine peanut butter, grated ginger, minced garlic, lime juice, chilli powder, soy sauce and honey. Mix well. Add water until mixture reaches a pourable consistency but still rich and creamy.

(3) Toss all veggies, except onions, with peanut sauce. Arrange noodles onto serving plates. Top with green onions and garnish with roasted peanuts if desired.


Sweet Potato Brownies

Yield: 16 brownies in a 20cm square pan


- 100g oat flour
- 100g almond flour
- 45g unsweetened cocoa powder
- 1/8tsp salt
- 500g, 1 large or 2 small sweet potatoes ~yield 380g cooked
- 90g, 12 pitted dates
- 2tbsp melted coconut oil
- 4tbsp maple syrup

(1) Wash sweet potatoes. Poke holes evenly over potato skin using a fork. Cook in microwave oven for 8-14 minutes depending on the size, turn half way through. Cut cooked sweet potatoes into halves and leave to cool completely.

(2) Preheat oven to 180c. Line a 20cm square pan with baking paper.

(3) Combine all dry ingredients in a mixing bowl. Set aside.

(4) Scoop cooked sweet potatoes into a food processor. Add dates, coconut oil and maple syrup. Process until smooth.

(5) Combine the dry and the wet. Mix until well combined. Transfer batter into prepared pan. Bake in preheated oven for 45 minutes, until a toothpick inserted into the center comes out clean. Leave to cool before cutting into squares. Delicious both warm and cold!


Creamy Cauliflower Smoothies

Yield: 2x 500ml breakfast smoothie | INGREDIENTS:

Common ingredient for all flavors:
- 250g cauliflower florets
- water

Orange Strawberry
- 200g peeled orange / 1 medium orange
- 400g hulled strawberries

Orange Peach
- 200g peeled orange / 1 medium orange
- 240g peeled and chopped peaches

Mango Passion Fruit
- 255g chopped mango
- juicy flesh and seeds from 3 passion fruits

Possibilities of delicious flavors are endless, try:
= Watermelon Strawberry
= Apple Blueberry


Curried Chickpea Salad Wrap


- 480g chickpeas drained from can
- 120g fat free plain greek yoghurt
- 25g dried cranberries
- 45g chopped walnuts
- 40g / half a small red onion, finely diced
- 150g / 2 celery ribs
- 2tbsp capers
- 1/2tbsp curry powder
- 1/4tsp salt
- 1/8tsp ground black pepper
- 90g spinach
- 6 tortilla wraps

In a mixing bowl mash chickpeas using a fork. Add all remaining ingredients except spinach and tortilla. Mix very well. Onto each heated tortilla, place spinach followed by curried chickpea salad, wrap it up and cut into halves to serve. Also perfect as a picnic meal!