FREE MENU

Remember this menu is to simplify your life, your habits and take away ALL of the excuses that eating healthy is too hard. 

Instead of giving you a different recipe each day. I am giving you options you can choose from but in essence you want to plan in your mind what you are going to cook each week and stick to it.

Let’s say choose to try one recipe per week (the one you think you will like the most) and stick to it and build it from there.

There is a general shopping list with ingredients that you will need to use in all meals so once you have that, you will only need to buy fresh vegetables and fruit each week.

I will ask you to commit to this for a minimum of 6 weeks, so let’s say start with one recipe per week and keep adding to it for 6 weeks.

The secret to creating healthy habits and eating a balanced diet is:

  • Eat often and don’t let your body get complete depleted. You want to aim to eating something every 2.5 hours.
  • If you eat well during the day and don’t skip any meals (breakfast, morning snack, lunch, afternoon snack and dinner) you won’t feel like eating the whole house in the evening.
  • Balance out your food intake throughout the day within 5 meals/snacks (breakfast, morning snack, lunch, afternoon snack and dinner)
  • Don’t eat too much of one thing – don’t eat 3 bananas but maybe 1 banana and 1 apple
  • PLAN, PREPARE AND STICK TO IT

Trust me, if you follow this, you will feel amazing!

Be kind to yourself, this is process that focus on a long term goals! 

This is not a weight loss program, it is a longevity health menu plan.

The focus here is on health and wellness and not on weight or calories.

SHOPPING LIST FOR THE 6 WEEKS

Rolled oats

Milk (almond, coconut, oat) – it is important to buy any milk that has the least amount of chemicals and sugar added to it)

Chia seeds

Pumpkin seeds (to add to your breakfast or salad)

Sunflower seeds (to add to your breakfast or salad)

Linseed seeds (they need to be grinded otherwise you won’t digest them)

Frozen fruit ( I always have a combination in the freezer to add to my breakfast – I find mangoes, frozen berries)

Quinoa, millet, brown rice

Almond butter

Cashew butter

Any butter except peanuts ( I have read mismatching information about peanuts so I choose not to eat them)

Coconut yogurt (look for unsweetened brand)

Tomatoe paste

Chickpea flour

Almond meal

Coconut flour

Wholemeal flour

Pomegranate molasses or any other molasses to add to salad dressing

Any nuts you can find (they are great for snacks and I add them to some of my recipes too)

Dry fruit (don’t be scared of dried fruit, if you are not eating any refined sugar, you won’t have a problem with eating natural sugars. Things like dates, figs, apricots have enormous benefits for our health)

Olive oil (I use olive oil in salads and to add to my vegetables in the oven but when it comes to frying onions and garlic etc, I do it with a tiny bit of water)

Cacao powder

Baking powder

Rice malt syrup

Vegan chocolate chips or dark chocolate chips (more than 70%)

Spices

Ground cinnamon

Ground cumin

Paprika

Cinnamon stick

Turmeric

Ground coriander

Allspice

Herbamare (this is an organic infused herbs powder to replace stock and salt

Oregano

Garam Masala

Miso paste (good quality ones will be found in the fridge)

Red lentils

Tins

Tomatoes tin

Any beans tin (mixture of separate)

Chickpeas

Brown lentils or any lentils

BREAKFAST

PORRIDGE (hot or cold)

Oats ( ½ – 1 cup)

Almond/Oat/Coconut milk enough to cover – ( it is important to buy any milk that has the least amount of chemicals and sugar added to it)

Cinnamon/Chia seeds or any other seeds

Fruit (I add frozen berries to my porridge daily but any fruit would do)

For cold porridge you can soak the oats overnight and just add whatever you want to tell them in the morning.

Porridge by Angelica Alen
Anti inflammatory breakfast for mental strength and health gut

PS: If you are gluten free, you can make porridge with millet or quinoa

SHAKE

1 Banana

Almond/Oat/Coconut milk or any plant based milk

Avocado, frozen berries, spinach, frozen mangoes, any seeds (pumpkin or sunflower)

Again don’t overcomplicate this – the banana will give the sweetness and anything else you add, you give it more flavour so feel free to add any fruit/vegetables you have and can find in the shop.

A handful of spinach leaves will give add nutrition to your smoothie and you won’t even taste it.

LUNCH

MASSIVE SALAD or SOUP

Salad should always have a carbohydrate 

Roasted sweet potatoes, butternut squash, pumpkin, white potatoes – you can cook them for a couple of days to make your life easier

Or brown rice, quinoa, millet (cooked)

Salad should always have a plant protein 

½ cup of lentils (brown, green, etc), beans ( butter, cannellini, kidney, aduzki etc)

Chickpeas

Any other vegetables you have – tomatoes, cucumber, grated carrots, courgette, pepper, broccoli,

If you are roasting the potatoes, you can also roast aubergine, peppers, courgette, onions, garlic, mushrooms, broccoli and cauliflower.

Don’t over complicated this – the idea is again to simplify your life. You will make a massive salad for yourself so you are not hungry after eating it. You will add a carbohydrate and a protein and whatever else you have left.

Roasting all the vegetables you like/have will make life very easy for you as you can roast enough for a couple of days.

Dressing is salt, olive oil, oregano, lemon juice – you can also add ground cumin, paprika or whatever spice you like – please refrain from using shop bought dressing as they are full of sugar and chemicals.

Complete and healthy salad
Easy and healthy salad

SOUP

Roast any vegetables you have and blitz it up – again try to add a carbohydrate and anything else you have. Add salt, olive oil and oregano, ground cumin, paprika and or whatever spice you like.

Nice combinations

White potatoes and spinach

Pumpkin and ginger 

Carrots and coriander

DINNER

BROCCOLI AND SWEET POTATO CURRY 

2 large sweet potatoes cut in chunks

1 diced tomatoes tin

Grated ginger and garlic (as much as you like)

1-2 chillies (or as much as you like)

One handful of macadamia nuts – toasted and crushed – I did that myself

1 tsp of ground coriander

1 tsp of ground cumin

1/2 tsp of ground turmeric

3 Tbs spoons of coconut yoghurt or 1 tin of coconut cream

1 cinnamon stick

1 broccoli head

Steam the potatoes chunks.

Whizz the tomato tin, garlic, ginger and chilies with the roasted macadamia nuts.

In another sauce pan, add olive oil. Add the tomato mixture and simmer for 2-3 minutes.

Add the coconut cream or if using yoghurt add the yoghurt plus 2 cups of water.

Add infused organic herbs and vegetables (Herbamare) or salt.

After simmering for 5 minutes, add the cut up broccoli forests and the cooked potatoes and leave it to cook until the broccoli forests are tender.

Serve with quinoa or millet or brown rice

Easy dinner recipe - anti inflammatory

VEGGIE CHILLI NACHOS

1 onion cut in small chunks

2-3 garlic cloves grated or cut finely

1-2 chillies finely chopped

2 tsps of ground cumin

1 teaspoon of paprika

1 teaspoon ground coriander

2-3 red or green pepper cut in small chunks

1 tin of diced tomato

1 cup of lentils or beans (if using tin, we like to use brown lentils, cannellini beans or 3 mixed beans) if using dry beans or lentils ( we use white beans or green lentils)

Lightly fry onion, garlic and chillies. Add spices and fry for 2 minutes or until you can smell them.

Add peppers and tomato tin. Simmer for 20 minutes then add lentils or beans (if using dry ones, you will need to cook them before)

Serve with quinoa or millet.

Healthy recipe for kids

FALAFEL WRAPS

For the falafel

1 tin of mixed beans or any beans you may have

1 tin of chickpeas or any lentils you may have

1 lemon squeezed 

1 teaspoon of allspice

1 teaspoon of ground coriander

1 tablespoon of tomato paste

1 tablespoon of chickpea flour

Add all ingredients to a food processor. Make 12 patties and put in the oven for 15-20 minutes at 175C.

Roast peppers (cut in big chunks), onions, courgettes(cut in half length wise) and sweet potatoes (cut in small chunks to cook quicker)

Mixed salad with cherry tomatoes, cucumber, black olives and parsley. Add oregano, olive oil and apple cider vinegar or lemon juice. I don’t use salt on my food – Add infused organic herbs and vegetables (Herbamare) or salt.

FOR THE WRAPS if you want make them otherwise you can buy them – please buy organic if you ca, wheat and corn are one of the most spray crops there are, when you are not eating organic, you are eating a lot of pesticides)

250g organic wholemeal flour

1 tbs of olive oil

150 ml water

Pinch of salt

Put all the ingredients together and knead the bread until it forms a dough. Divide it in 12 balls and set it aside. 

When you are ready to roll, sprinkle the surface with flour and roll each ball to a flat bread size. 

Dry fry until it is cooked

Make the wraps with whatever you like the most. I make the roasted sweet potatoes for the kids to eat aside.

CHICKPEA AND SPINACH CURRY

1 onion chopped

2-3 garlic cloves

5 cm of ginger root grated

1 chilli (green or red) finely chopped

1 teaspoon of turmeric

1 teaspoon of paprika

1 teaspoon of garam masala

1 teaspoon of ground coriander

1 tomato tin

1 chickpea tin (or 2-3 cups of chickpea cooked from dry)

1-2 big potatoes cut in chunks

250 g of spinach

Lightly fry onion, garlic, ginger, turmeric and chillies. Add spices and fry for 2-3 minutes or until you can smell them.

Add potatoes, chickpeas and tomatoes. Simmer for 30 minutes. Then add roughly chopped spinach

Chickpea and spinach curry

TOMATO SOUP

2 kg of tomato cut in halves

2 onions cut in half

2-3 garlic gloves

Roast the tomatoes face down with the onions and garlic. Add olive oil, oregano and any other condiment you may desire.

After 40 minutes, take the skins out (you don’t have to but I don because of the kids) and add everything to a blender.

Blend everything until soup consistent.

I have also added sweet potatoes, cauliflower and even potatoes to bulk it up. By the way, they are roasted too.

I make my kids home bread toast with grated organic cheese. I tell them if they eat the soup, this is the treat they get – cheese toasties.

Easy and healthy soup recipe - kid friendly
Easy soup recipe for kids

COURGETTE AND AUBERGINE KATSU

1 large sweet potatoes

1 large aubergine

1 large courgette

1 TBSP of miso paste

(You can make with courgette and sweet potatoes only too, just add more courgette)

Add the courgette and aubergine cut in chunks (small or big according to your preference) in the oven coated with miso paste

Cut sweet potatoes in small chunks and steam them

(I don’t have a steamer, I add a colander on top of a saucepan with boiling water and close with a lid)

Add to another sauce pan – 

1 onion cut in small chunks

2 garlic cloves cut in small chunks

Gently fry for 2 minutes

Add 2 tbsp curry powder, ½ tsp of turmeric, 1 tsp of garam masala and fry for another minute

1 tsp of Herbamare or salt

Add 1 ½ cups of water and 3-4 spoons of coconut yoghurt

Once the potatoes are cooked, add them to the mixture.

Once the courgette and aubergine are cooked, add them to the mixture.

Leave to cook all together for another 5-10 minutes.

Add any more water or yoghurt if the mixture is too dry.

BRAZILIAN BEANS

Cook the beans as per package (black or kidney beans) I soaked mine overnight but even from morning to afternoon is ok too.

Add 1 onion, 2-3 garlic, 1 chili (chopped small)

1 teaspoon of cumin seeds

To the saucepan – 

Leave to fry for 1-2 minutes.

Add the soaked beans and cover with water and bay leaves.

I added 4 beetroots (cut in small chunks) to it

The beetroot gives depth to the meal.

You can always take them out if the kids don’t like them.

I take them out and cut them small and make into a salad with some cut up parsley on top.

Easy black beans recipe

RED CABBAGE SALAD WITH SWEET POTATOES

1/2 red cabbage cut finely

1 shallot cut finely

1 bunch of kale cut finely

1 red pepper cut in small chunks

1 pomegranate 

Coriander cut finely

Dressing:

Olive oil

Lemon juice 

Salt

Pomegranate molasses (you can also use honey)

Bake sweet potatoes and cook quinoa or millet to eat aside

DHAL

Fry 1 onion (cut in small pieces) 2-3 garlic cloves (crushed) and 5 cm of ginger (grated) 

Grind on a pester and mortar or in a blender – 1 tsp of cumin seeds, 1 tsp of mustard seeds, 1 tsp coriander seeds

Add to the onion mixture all the spices including  ½ tsp of turmeric, 1 tsp of garam masala, 1 tsp of curry power

Add 1 tsp of Herbamare

Add 2 cups of red lentils, 3 cups of water and 1 tin of tomato and leave it to simmer

After 20 minutes, add a handful of spinach (cut small) and 3 tbsp of coconut yoghurt

If you need to add a bit of water if it is too dry.

Chickpea and spinach curry

MUSHROOM (MEAT) BALLS WITH MILLET

250 g of mushrooms 

1/2 cup of rolled oats 

110g of walnuts 

2 medium onions 

4 cloves of garlic

1 teaspoon of ground cumin

1 teaspoon of oregano

1 TBSP of soy sauce

200g millet

Cook millet and instead of pasta this is what you would eat the meatballs with

Cook onions and garlic

Add to the food processor oats and walnuts and wheeze it up

Add the rest of the ingredients until the consistency is thick.

Make into balls and put in the oven for 30 minutes at 180C

SNACKS

It is important to eat snacks otherwise you are letting your body to feel completely depleted until your next meal.

Don’t overcomplicated this. Fruit (more than one piece if you need to), cut up vegetables like cucumber, carrots with hummus), little tomatoes with olives, apple or banana slices with nut butter.

Nuts

Most important thing is to plan and prepare.

HOME MADE PLANT BASED PESTO

Raw broccoli (whole head)

1 cup of cashews

A drizzle of olive oil

You can add salt if you want and more olive oil too

Add all ingredients to the blender and voila

PROTEIN BALLS 

These are great to snack on and to add to the kids lunch boxes. 

250g dates – soaked for 20-30 minutes

1/3 cup of cashews

1/3 cup of Brazilian nuts

1/3 cup of macadamia nuts

Feel free to replace any nuts with almond, pistachio or any nuts

1/3 cup of cacao powder

1 tablespoon of ground linseed

Remove the pits out of the dates and add everything to a blender. Blend until smooth consistency. ( I use my food blender instead of my Vitamix as it is easier to blend such thick ingredients).

Make mouth size balls and roll on desiccated coconut

BANANA BREAD

1 batch flax egg (1 flax egg = 1 Tbsp flaxseed + 2.5 Tbsp water)

3 medium ripe bananas

¼ cup of almond butter (or any nut butter)

3 Tbsp melted coconut oil)

½ cup of rice malt syrup

½ tsp sea salt

¾ cup of almond milk

1 Tbsp baking powder

1 ¾ cup of almond meal

1 ¼ cup of gluten-free flour blend (I add a mixture of buckwheat and coconut)

1 1/3 cup of oats

½ cup of raw walnuts

Preheat the oven to 176C (350 degrees)

Prepare flax egg and leave it to rest for 5 minutes in the fridge. Add the bananas and mash it well.

Add almond butter, coconut oil, rice malt syrup, sea salt and almond milk and whisk it to combine.

Add baking powder, almond meal, gluten free flour blend, oats and stir to combine.

Lastly add the walnuts and stir to combine

Bake it for 1 hour and 15 minutes but after 45 minutes, check it if it is done as depending on the gluten free flour blend you use, it will cook it quicker. The cake should be crackly and golden brown on top.

Plant based banana bread recipe

BANANA AND DATE BISCUITS

1 cup dates (soaked)

1 banana

2 tablespoons of nut butter (peanut, almond or mix nuts)

¾ cup almond meal – I male that myself in the food processor first)

¾ cup of gluten-free rolled oats

Optional add-ins: flaxseeds, seeds, vegan chocolate chips, 70% dark chocolate chips

After making the almond meal, add all the ingredients in and blend it. If needed, add a teaspoon of coconut oil to bind it.

Healthy biscuits recipe

EGGPLANT OR AUBERGINE PICKLE

Peel 1 aubergine

Cut in half length wise.

Turn the flat side to the chopping board and cut the aubergine in thin slices length wise

Boil water in a sauce pan with vinegar (1/2 cup)

Add the cut up aubergine

Add salt

Leave it to boil for 10-15 minutes until the aubergine is cooked but not too cooked

Cut up onion and garlic small.

Make the pickle in a glass container with a lid

Add the aubergine, olive oil, salt and onion and garlic in layers.

One of each until all the ingredients are finished.

Leave it to cool and keep it in the fridge.

Add to a piece of rye bread or sourdough for your snack

BANANA AND DARK CHOCOLATE MUFFIN

2-3 mashed bananas

1 handful of dark chocolate buttons (vegan or 80% plus dark)

1 cup of almond milk (unsweetened)

1 cup of wholemeal flour

Mix all the ingredients together.

The banana is working as a binder here so no need to add anything to bind

Add more flour or milk depending on how the mixture is (it needs to be as a normal muffin or cake type of consistency)

Add to muffin trays and cook for 15-20 minutes or until they are cooked

Healthy plant based muffins