Spaghetti bolognaise (serves 4)

Ingredients
2 medium onions
2 sticks of celery
2 medium carrots
1 red pepper
1 clove of garlic
80 g mushrooms
2 tbsp. vegetable oil
400 g extra lean mince
1 tsp. mixed herbs
2 tbsp. tomato puree
400 g can of chopped tomatoes
300 g uncooked wholewheat spaghetti
40 g parmesan
Starter: Small bowl (150g) of vegetable soup from can

Instructions
1. Chop the onion, celery, carrot, red pepper, garlic and mushrooms and
place aside
2. In a saucepan, heat the vegetable oil and add the extra lean mince,
stirring frequently, until the mince is browned and cooked all the way
through
3. Add the vegetables and the garlic and cook for a further five minutes
4. Add the mixed herbs, tomato puree and the tinned chopped tomatoes
and leave to simmer for 20-30 minutes
5. Whilst the bolognaise is simmering, boil the water for the pasta and cook
the wholewheat spaghetti in the unsalted water, according to the pack
instructions
6. Drain the pasta, serve and place the bolognaise mixture on top
7. Finish with a small grating of parmesan cheese

Salmon and new potatoes (serves 2)

Ingredients
2 large salmon fillets (140 g cooked weight each)
10 cherry tomatoes
350 g new potatoes boiled in unsalted water
2 tsp. polyunsaturated spread
160 g frozen broccoli
80 g low fat soft cheese
Squeeze of lemon juice
Dessert: Fruit salad (140g per person)

Instructions
1. Preheat the oven to 180 °C and place the salmon fillets and cherry tomatoes
onto a baking tray.
2. Place the baking tray into the pre-heated oven and cook the salmon until it is hot
all the way through
3. Boil the new potatoes in unsalted water until cooked, drain and stir in margarine
4. Steam or boil the frozen broccoli according to the pack instructions, just before
serving
5. Once cooked, place the food onto plates and top the salmon with soft cheese
and a squeeze of fresh lemon juice

Spaghetti bolognaise (serves 4)

Ingredients
2 medium onions
2 sticks of celery
2 medium carrots
1 red pepper
1 clove of garlic
80 g mushrooms
2 tbsp. vegetable oil
400 g extra lean mince
1 tsp. mixed herbs
2 tbsp. tomato puree
400 g can of chopped tomatoes
300 g uncooked wholewheat spaghetti
40 g parmesan
Starter: Small bowl (150g) of vegetable soup from can

Instructions
1. Chop the onion, celery, carrot, red pepper, garlic and mushrooms and
place aside
2. In a saucepan, heat the vegetable oil and add the extra lean mince,
stirring frequently, until the mince is browned and cooked all the way
through
3. Add the vegetables and the garlic and cook for a further five minutes
4. Add the mixed herbs, tomato puree and the tinned chopped tomatoes
and leave to simmer for 20-30 minutes
5. Whilst the bolognaise is simmering, boil the water for the pasta and cook
the wholewheat spaghetti in the unsalted water, according to the pack
instructions
6. Drain the pasta, serve and place the bolognaise mixture on top
7. Finish with a small grating of parmesan cheese

Homemade Granola Bars

One of my favorite foods growing up were chewy granola bars. After going raw I missed the ease that came with just
grabbing a granola bar on my way out the door.

Somewhere along the way I decided to give conventional granola bars another try and discovered that
my memory was exaggerated. This “regular granola bar” was nothing compared to the raw one I had
come up with! I hope youʼll enjoy this recipe as much as I do.

•Raw oatmeal (you could use regular oatmeal, it would still taste great)
•Raw almonds
•1 Spoonful raw almond butter (or other nut butter)
•1 Blended banana
•Raisins
•Goji Berries
•Sunflower seeds
•Sesame seeds
•Raw honey or Stevia to taste
•Cinnamon
•Cardamom

I usually use whatever portions of these ingredients I have on hand. If the
blended banana and nut butter make the mixture too sticky, add more of the solid ingredients
(like oatmeal). Taste the mixture, and try not to finish it all before it makes it to the dehydrator!

For old timeʼs sake I usually dehydrate these in long “bar like” shapes, for about 4 hours or so at 112F, depending on the
consistency. I usually wrap up each bar individually using cling wrap and freeze them for easy access when I leave the
house and want to bring a snack.

The slightly thawed version is just as good, so if you want to skip the dehydrator part you can just place this mixture into
bars and freeze them

Hellen’s Chicken Salad

Hellen just loves chicken salad. As a young girl, she would eat it every day for lunch until her friends
teased her as “Chicken Salad Girl.” Well today she makes her great Hellen’s chicken salad using her
special recipe. Try it yourself!

Ingredients
 2 chicken breasts, poached just until done and finely diced or shredded
1/2 cup Hellmans mayonnaise, more or less
1/4 cup sweet pickle relish
1/4 cup finely minced white onion, or green onion
 1 or 2 boiled eggs, chopped
 Pinch of salt and pepper, or to taste

Instructions
1. Combine all ingredients.
2. Chill for 24 hours or less.
3. Spread on bread, toast, or serve in lettuce cups and garnish with seeded diced tomato.

Best Chicken Salad Ever

Not only is this the best chicken salad ever, it’s the easiest, too! With just 5 basic ingredients (plus salt
and pepper, if you want), it’s quick and simple, and is perfect for your next picnic or party.

Ingredients
 4 chicken leg quarters, boiled or roasted, meat removed and cut into chunks
 1 can (8-ounce) pineapple tidbits, drained
 1 cup frozen peas, parboiled and chilled
1/2 to 1 cup chopped walnuts
 mayonnaise, to taste
 salt and pepper, to taste

Instructions
1. Mix all of the ingredients in a bowl with enough mayonnaise to make it moist.
2. Grind in some black pepper and add salt to taste.

Mexican Chicken Salad

Want something spicy and unexpected to knock your fiesta up to the next level? Try this Mexican
chicken salad. It’s an easy chicken salad recipe that uses jalapenos and avocados to give it a Mexican
spin! Enjoy!

Preparation Time: 3 hr

Ingredients
1/4 cup fresh lime juice
 3 tablespoons olive oil
 1 clove garlic, crushed
 1 teaspoon chili powder
1/4 teaspoon salt
 2 cups cooked and cubed chicken
 1 red bell pepper, cut into thin strips
1/3 cup sliced green onions, including tops
 2 tablespoons chopped fresh cilantro or parsley
 2 jalapeno peppers, stemmed, seeded and minced
 3 cups cooked rice, cooled
 2 avocados, seeded, peeled and cut into chunks

Instructions
1. Blend lime juice, oil, garlic, chili powder and salt in large bowl.
2. Add chicken, red pepper, onions, cilantro and hot peppers.
3. Cover and refrigerate 2 to 3 hours.

4. Add rice and avocado chunks; toss lightly, and serve.