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Healthy recipes: Three recipes for raw food, paleo and vegan diets

It seems everyone has their own food philosophy these days, but whether you’re into paleo, raw food, vegan or gluten-free, the main message is that whole foods and clean eating are the way to go for optimum health. So we sourced some recipes that showcase just what it is these diets have to offer, and let the chefs explain why eating this way will have you looking and feeling amazing.

Raw Food

Eat FRESH Organic Green Smoothie
“This is a perfect pre- or post-workout smoothie; the spinach provides a great iron boost as well as essential phytonutrients to help replenish vitamin and mineral levels. The nut milk provides a protein top-up and the bananas help boost your energy as well as potassium reserves, which will inevitably get sapped from an intense workout session. Potassium is a key mineral that plays a role in muscular energy.” – Mia Man, founder of Graciously Green and Eat FRESH.

Ingredients:
1 handful spinach
2 frozen bananas
1 small wild apple
1 cup nut milk

Method:
* Simply blend and enjoy!

 

Vegan

Banana Muffins
“When I started eating a vegan diet a couple of years ago, I thought it would mean giving up my beloved cookies and cakes. Fortunately, after a lot of trial and error, I’ve perfected some of my favourite vegan baking recipes; these muffins are so good, it’s hard to tell there’s no egg or butter in them. The best bit is they’re low in sugar too, so you can have more than one and not feel guilty!” – Amelia Williams, writer and mother of two; converted to a vegan diet under the guidance of a nutritionist following illness and allergies.

Ingredients:
1 cup wholewheat flour
½ tsp baking powder
½ tsp bi-carb soda
3-4 very ripe bananas
1 tbsp apple sauce
1 tbsp almond butter*
1 tsp vanilla extract
1 tbsp honey or maple syrup
½ cup coconut oil, melted
½ cup vegan chocolate chips (I use Enjoy Life brand)
1 tbsp crumbled walnut pieces

(* If you prefer to make these nut-free, just add more applesauce or coconut oil)

Method:
* Preheat your oven to 180 degrees Celsius.
* In a medium bowl combine the flour, baking powder, and bi-carb soda.
* In a large bowl mash the bananas and add the vanilla, honey, coconut oil, applesauce, and almond butter.
* Fold the dry ingredients into the wet and mix gently to combine. Add the chocolate chips and walnuts if you’re using them.
* Pour into a prepared muffin tin and bake for around 20 minutes.
* Allow the muffins to cool before removing them from the pan, but they’re good to eat while the chocolate is still soft. Keep in the fridge once they’ve cooled completely.

 

Paleo

Sweet Potato Salad
“The basic premise of the paleo diet is clean eating, with a focus on whole foods – preferably organic – and no processed foods, grains or sugar. It sounds restrictive but once you get the hang of it and you realise how much more energy you have, you won’t look back. This salad is one of my favourite dishes, and it’s so easy to prepare. The kids love it too, which is always a bonus.” – Suzanne Goodwin, photographer and avid home cook; follower of the paleo diet for three years.

Ingredients:
3 large sweet potatoes
4 hard-boiled eggs
¼ cup apple cider vinegar
¼ cup Dijon mustard
½ cup macadamia nut oil (or olive oil)
1 tbsp sesame oil
2 tbsp fresh chives, chopped

Method:
* Chop the potatoes into bite-sized pieces and cook in boiling water until soft. Drain and sprinkle with salt and pepper then set aside to cool.
* Peel the eggs and mash with a fork.
* In a jug, make the dressing by combining the vinegar, mustard and egg.
* Whisk the dressing and slowly add both oils; continue whisking until the liquid combines.
* Gently fold the dressing and chives into the potatoes, being careful not to turn it all into mash!
* Refrigerate until ready to serve.

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