Welcome to Heal into Health

This book has found its way into your hands for a reason. Maybe the reason is knowing intuitively that you have gluten and or dairy sensitivities or allergies. Maybe you are sick and tired of being sick and tired. It could be that you are frustrated with your weight and seeking a compassionate way to feel better about yourself. Perhaps you are not satisfied with your energy levels and mood. There is that nagging feeling in the back of you brain that is letting you know - there is MORE to life than what you are currently experiencing. You know on some level, things can and will be better and need a little reminder of the path to get there.

Having knowledge and experience about something doesn't equal using it! I have the knowledge to eat in a healthful way as well as the experience - doesn’t mean I always do it! So what’s getting in your way? Why does knowledge not equal appropriate, highest choice decisions? The answer is that the solution is different for all of us! This is called bio-individuality and is the cornerstone, to creating your healthy delicious life.

Bio-individuality is taking your unique life into consideration. You and I may have different likes and dislikes, we may be motivated in a different way - you may have stresses that your neighbor doesn't have. Your body, mind and spirit is uniquely yours and to say, there is one program that fits every BODY is fantastical! Some people thrive eating a certain way, another person will be sick and unhealthy eating the same food. Heal into Health is here to remind you to tap into that part of yourself that KNOWS what food and lifestyle serves you best. I’m not here to preach that one style of eating is superior over another. I’ll provide you with options and encourage you to trial what works best for YOU.

Heal into Health is a ‘Choose your own Adventure’ style program, you get to select what path you go down - if you try a path that doesn't work, take another one! Together we will explore the fun, freedom and flexibility of food. You will learn how to make meals Prep2Plate in 5-15 minutes. Ready to start your adventure?

Lavish Lunch Flexipes

-CREAM CHEESE YUMMINESS-

Ready in 15 minutes Feeds 2-4

Need:

2 C of macadamia nuts and or cashews soaked (2 hours of sitting in water then rinse - this is not compulsory but better for your body to absorb the nutrients)
Juice from two lemons (about 1/2 cup) if you are not a fan of tangy just use 1 lemon!
3 probiotic capsules. This is the KEY, it's not essential and just adds that hint of superbNESS! You can get these in capsule form from any whole foods type health shop. I pull the capsule apart and let the powder come out! Keep these refrigerated
Keep some ice cubes or water handy for moisture to help the nuts blend - not too much or it wont firm up as well

Method:

Place 1/2 cup of nuts into blender with the probiotics and 1/3 (roughly) of the lemon juice and blend till smooth. Spatula that divine smooth mix out of blender into a bowl. Place another half cup of nuts with the next 1/3 of the lemon juice and blend till smooth. This can now join the mixture in the bowl. Keep going in small batches and add water when required

When all of the nuts are blended to a smooth creamy finish, add whatever goodies you love and fold them into it (see below for suggestions) Refrigerate for the cream cheese to firm up - then enjoy!

Hints:

Depending on the strength of your blender, put less or more nuts in! I have a high powered Blend-Tec blender and it still benefits from small batches of nuts, to get that luscious creamy texture! Sometimes it can take more than one blending to make a nice smooth batch. Feel free to blend again to make it nice and smooth

Here are some savory suggestions for additions to the cream cheese base: garlic, fresh herbs, chili flakes, nutritional yeast, salt, pepper

Some sweet ideas: frozen berries, dried apricots, therapeutic essential oil blends, honey, orange zest, citrus juice, ginger and cinnamon. Get creative with your favorite add ins!

Eat plain with corn chips and dip - or mix with rice pasta for a delicious cheese herb pasta. The plain Cream Cheese Yumminess, will keep in a sealed container for a few weeks in the fridge

-Mum’s Lemon Rice Recipe-

Ready in 20 minutes Feeds 1-2

Need:

1 C of Jasmine rice
Splash of olive oil for starting rice
1 1/2 C of water
1 TBLS of coconut aminos OR liquid aminos OR soy sauce
1 TBLS of olive oil
1 TBLS of lemon rind
1/2 C of lemon juice
1 TBLS of chopped fresh marjoram OR Oregano
1/2 tsp salt
1 clove of chopped garlic

Method:

Rinse rice in a large strainer till the water runs clear. Heat rice in a large pot till rice is nearly dry, then add a splash of oil before it sticks to the bottom of the pot and coat rice with the oil. Add the water, stir till water, rice and oil is mixed. Bring to the boil then turn the heat down to simmer and cook for 10 minutes

While the rice is cooking, mix the aminos or soy with the oil, lemon rind, lemon juice, herbs, salt and garlic in a large bowl

Once the rice has cooked for 10 minutes - let it sit in the pot with the lid on for a further 7 minutes. After the 7 minutes, open the lid and test the rice to make sure it is sufficiently cooked

Fluff the rice with a fork and pour the liquid mixture over the rice

Hints:

If there is too much liquid for the rice - store the excess in the fridge to use as a dressing later

This will keep for a few days in the fridge and is delicious re-heated

If you like it spicy - add some chili flakes and or an extra clove of garlic

-Lean Bean Energizing Machine-

Ready in 7 minutes Feeds 1-2 4-5 F&V

Need:

1 can of black beans rinsed thoroughly
1 onion diced (optional)
1/2 C of frozen corn or frozen peas
1 avocado diced
1 jar of salsa
Small bunch of chopped fresh cilantro (optional)
1 clove of garlic chopped or minced
Juice of 1 lemon
Salt to taste
1 packet of corn chips or home made flax seed crackers. If buying corn chips - purchase ones that have corn, sunflower oil and salt - no additives or canola oil

Method:

Mix the beans, onion, frozen corn or peas, avocado, salsa, herbs, garlic, lemon and salt in a large bowl and mix. Frozen veggies will quickly thaw by themselves

Hints:

Enjoy with corn chips, flax seed crackers or use as a potato topper
Will keep in the fridge in a sealed container for a 3-4 days
Delicious with the Cream Cheese Recipe

-Almond & Mandarin Spectacular-

Ready in 5 minutes Feeds 1-2 3-4 F&V

Need:

Bowl of greens (spinach or kale work well)
2-3 fresh mandarins peeled (or a can of mandarins, drained and rinsed well)
Handful of almonds or other delicious nuts
Scattering of dried cranberries OR Goji berries
Drizzle of olive oil, hazelnut or macadamia oil
Drizzle of sweetness (maple, brown rice syrup or agave)
Sprinkle of chili flakes
Salt to taste

Method:

Place all ingredients into a bowl and toss

Hints:

Play with different ingredients - try out pears with fresh mint and a sprinkle of cinnamon powder OR grapefruit instead of mandarins. What about a pop of pomegranate power in your salad? Sprinkle with sesame seeds or add a dash of lemon juice or apple cider vinegar
This does NOT keep well in the fridge as it wilts. It’s fine for a day and after that it’s not as great!
Perfect to eat as a huge main dish if you feel medium hungry or as a side dish with the Versatile Veggie Burger recipe

-Butter Bean Heaven-

Ready in 5 minutes Feeds 1-2

Need:

Can of Butter Beans, rinsed well
Splash of oil (olive, toasted sesame or avocado oil)
1 clove of chopped or minced garlic
Fresh herbs (I like thyme or oregano in this dish)
Squeeze of 1 lemon (half if you don’t like it tangy)
Chili flakes (optional)
Salt and pepper to taste

Method:

Place rinsed beans into a large bowl and add all the other ingredient, mix lightly and enjoy!

Hints:

This dish can be made warm! Heat some oil in a pan and fry the garlic for about 30 seconds - add beans and gently move them around the pan. When heated through, place them on your plate and add the herbs, lemon, chili flakes, salt and pepper.
If you use the whole can - this makes a dish for one person with a medium hunger. It also makes a perfect side dish - paired with a baked sweet potato drizzled with coconut oil.
Experiment with different herbs and oils - see what your favorite combination is!

-Quickest Quinoa-

Travel in 5 minutes Feeds 1
Ready in 60 mins

Need:

1/2 C of quinoa (pronounced keenwaa!) this MUST be rinsed thoroughly otherwise it tastes bitter!
1 C boiling water
Thermal flask
1 clove of garlic (optional)
Chili flakes to taste
Splash of oil (olive, grape-seed or avocado all work)
Sprinkle of dried or fresh herbs (oregano, marjoram, parsley or thyme, all work well)
Himalayan salt to taste

Method:

Place 1/2 C of rinsed quinoa into a wide mouth thermal flask
Add 1 C of boiling water, garlic, chili, herbs, oil and salt
Close thermal flask and take with you for a yummy lunch

Hints:

I discovered this recipe when I had 3 minutes before jumping in the car to attend a workshop. I looked around the kitchen and it was a dismal affair! All I could see that looked super quick was a can of Amy’s Organic Lentil Soup. I ripped open the lid and threw it in a pot to heat it up in 3 minutes. I like things spicy so I was adding some chili flakes and salt then I thought - I wonder what will happen if I throw quinoa in there. I knew that potentially I would be stuck at this professional workshop attempting to eat soup with raw quinoa getting stuck in my teeth and being a disastrous MESS. Of course I tried in anyway and to my delight - at lunch time the quinoa had cooked perfectly in the lentil soup and was so hearty and filling. I felt very smug about my new creation and have been using it ever since!
Make sure to make extra quinoa when you are cooking it in a pot, as it’s delicious as a breakfast treat, layered with fruit and coconut cream - see Creamy Fruit & Green Sensation Recipe in the breakfast section


-Thai Rice Noodle -

Ready in 10 minutes Feeds 3 3-4 serves of F&V

Need:

1 packet of rice noodles (find these in the asian section of most supermarkets)
1/4 C cashes roughly ground (can use peanuts if you prefer)
Boiling water to cover noodles
1 C of frozen corn
1 red pepper (capsicum)
1 C of sweet peas
1 avocado diced
2 TBLS of coconut aminos (find at Willy St, Whole Foods or Health Food Stores. Braggs Liquid Aminos will also work well - this can be found in most supermarkets)
Salt and Chili flakes to taste
Juice from 1 lemon or lime
1 tsp of dried oregano OR 1 TBLS of fresh oregano (marjoram works perfectly too)
1 clove of fresh crushed garlic

Method:

Place rice noodle packet in a large bowl
Pour boiling water over it and let sit for 8-10 minutes
In a large bowl, combine the corn, red pepper, peas, avocado, lemon juice, coconut aminos, salt, chili flakes, spices and garlic
When rice noodles are soft, strain and combine all ingredients together
Place cashes or nuts in a small dish for people to sprinkle on top of their noodles.

-Satay Kebabs-

Ready in 15 minutes Feeds 1-2 4 serves of F&V

Need:

10 Button mushrooms
Tin of cut pineapple
10 cherry tomatoes
1 medium zucchini
1 red pepper
10 medium kebab sticks
SAUCE:
1/2 C natural peanut butter
1/4 C maple syrup
2 TBLS of tamarind (get this from an asian supermarket or asian section in a supermarket)
3 TBLS of apple cider vinegar
2-3 TBLS water

Method:

Heat peanut butter, maple, tamarind, cider, water & salt.
Cut mushrooms & tomatoes in half
Cut zucchini into thick slices & cut each circle into 1/4 wedges
Cut Red pepper into pieces about the same size as a pineapple piece
Strain tinned pineapple
Place F&V onto kebab stick (one option: zucchini, tomato, pineapple, red pepper then mushroom)
Either have a bowl with the satay sauce for dipping OR stack onto a plate and drizzle with the sauce


-Chicalicious Choice-

Ready in 5-10 minutes Feeds 1-2 3-4 serves of F&V

Need:

1 can of chickpeas drained and rinsed well
Oil of your choice
Herbs of your choice
Spices of your choice
Garlic? Yes or Not so much - your choice!
Vegetables of your choosing (I like red pepper, avocado, corn & sweet peas)
Salt and pepper to your desired choosing

Method:

Want it hot or cold? You choose!
For a COOL dish, place chick peas in a large bowl, adding whatever your heart desires!
For a HOT dish, you can dry roast the chickpeas on the stove top with some spices and salt - stirring the fry pan every few minutes. Do this for 5-10 minutes
Add vegetables to hot or cold dish - I like red peppers (capsicums) and organic sweet corn in mine, with garlic and chili flakes
Drizzle with oil

Hints:

This dish is versatile, filling and can be made in a flash!
Play with different oils and vinegars and see what you love the most
You can also puree this dish and it makes a delicious dip - add some lemon juice or apple cider vinegar. Garnish with a sprinkle of paprika powder and place a sprig of parsley in the center - great dish to take to a friends place
Have some baby carrots and other dipping veggies at the ready or use flax seed crackers or corn chips - remember - you get to choose!

-Perfectly Plain Pasta-

Ready in 10 minutes Feeds 1 4-5 serves of Veggies

Need:

Water
1/2 packet of Gluten Free Brown Rice Pasta (any type is perfect, mix it up with the different shapes and colors!)
1/2 packet of frozen mixed veggies
Oil
Salt, pepper and chili flakes to taste
Choose your toppings from the HINTS section below

Method:

Boil water and cook pasta following the directions on the packet (I love my pasta firm, so usually don’t cook it as long as they say on the packet!)
Add oil, salt and flavorings, frozen veggies and you are good to go! The pasta with it’s lid on, will heat the frozen veggies through

Hints:

This recipe may seem ridiculously simple and it is! Sometimes those cravings attack and they want something FAST! This is a great way to reassure your cravings that they will be totally satisfied in 10 minutes. Sometimes just knowing that the pasta is underway will curb them enough, so I can make a sauce to go with the pasta. Other-times, I just enjoy the simplicity and will maybe add some fresh herbs and garlic and I’m good to go! Having some good quality pasta sauce in your cupboard can be very helpful to add bulk and tastiness to a dish.

TVP which stands for Textured Vegetable Protein is another amazing product to have close by. This looks like a kind of kibble or chunky fish food! It tastes very bland by itself and that is part of its greatness! TVP will take on whatever flavors you put it with. Perfect for camping and hiking as it’s light weight and doubles it’s size when water is added. Delicious with a tomato sauce.
Nut cheeses are divine on pasta too - add some broccoli (raw) to cooked pasta and mix in a warm creamy nut cheese - you are in creamy pasta heaven right there! Like things a little lighter? Add water to the nut cheese to make it less creamy and super flavorsome.

-Buddha Bowl Bliss-

Ready in 15 Feeds 1-2 3-4 serves of Fruit & Veg

Need:

1 C wild rice (please check your rice if you are celiac as NOT all wild rice is gluten free - some have added ingredients!)
2 C water
1 tin of chickpeas (garbanzo beans)
1 onion (red or brown - red is sweeter)
1 red pepper (capsicum)
1 grated carrot
1/4 C flax seds
1/4 C dried cranberries
1/4 C sunflower seeds
1 avocado diced (an avocado dicer is AWESOME - saves time and simple to use)
1/2 C sliced olives (I love kalamata best!)
Splash of liquid aminos (coconut aminos OR soy sauce can also be used - if you are celiac check your soy sauce as NOT all are gluten free!)
Salt, pepper and chili to your desired choosing
Splash apple cider vinegar
Splash maple
Drizzle with oil (I love roasted sesame, avocado or olive oil)

Method:

Place rice and water in pot with lid and cook for 15 minutes - strain if excess water is left over
While rice is cooking - throw all other ingredients into a bowl
Want it hot or cold? You choose!
For a COOL dish, place cold rice and all other ingredients in a bowl and eat!
For a HOT dish, add everything to the hot rice - it will slightly cook the other ingredients
Drizzle with oil

Hints:

This dish is versatile, filling and can be made in a flash!
The wild rice is a little chewy when cooked for 15 minutes - I love this. if you want it to be softer, you’ll need to either cook it a little extra or try soaking it overnight before you cook it.

-Stir Fry Feast-

Ready in 12 Feeds 2-3 6-7 serves of Fruit & Veg

Need:

1 packet of rice noodles (found in the Asian section at most supermarkets)
1 tin of coconut milk
1-2 TBLS of curry
2-3 TBLS coconut oil
2 inches of fresh ginger roughly chopped
1 red pepper (capsicum) roughly chopped
1 bok choy roughly chopped
1 grated carrot
1 packet of sliced shiitake mushrooms
1 handful of snow peas (you can leave these whole or chop in half diagonally for a pretty pattern!)
1 small zucchini chopped in 1 inch-ish circles then the circles stacked and quartered (like little pie pieces from the game Trivial Pursuit!)
1/2 a medium sized leek
1-2 TLS of fresh cilantro OR 1 lemon grass stalk
1-2 TBLS of Thai Basil (any basil will work!)

Method:

Place rice noodles in boiling water for 10 minutes (do NOT cook - just pour water over them)
While rice noodles are cooking - throw all other ingredients EXCEPT the coconut cream and herbs into a large wok or fry pan. Stir for a few minutes
Add the coconut cream and stir occasionally until the coconut cream is gently bubbling
Strain the rice noodles after 10 minutes and add them to the wok/fry pan mix
Add herbs and ENJOY!

Hints:

Add in veggies that you like - replace the ones you do not!
You may like to be creative with the amount of curry used and if you love it hot - put some chili flakes in there
The vegetable chopping police will NOT come and get you - so have fun with your chopping!

• Update #1 - Transformational Tribe Jan. 9, 2017

  Hello my friend

  
  

  Thank you so much for your support, I'm excited to tell you that the physical good is scheduled to be ready by mid …

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