I strongly believe physical/emotional health is directly linked to what we eat and live our lives. Superfoods allow me to prepare quick and nutritious meals for myself and my family and I hope the LBH Superfoods range and this recipe E-book do the same for you. Enjoy!! 1
CONTENTS PAGE ASHWANDAGA... 3 BAOBAB... 4 BEE POLLEN... 5 CACAO POWDER... 6 CHLORELLA... 7 COCONUT OIL... 8 COCONUT PALM SUGAR... 9 PAGE GOJI BERRIES... 10 HEMP PROTEIN POWDER... 11 MACA... 12 PEA PROTEIN POWDER... 13 WHEATGRASS... 14 SPIRULINA TABLETS... 15 2
Ashwagandha Warm Ashwagandha Milk 1 tsp ashwagandha 2 tsp honey 250 ml almond milk 1. Blend ingredients together 2. Heat in small saucepan until warmed through Blueberry Almond Smoothie 1 cup almond milk 1 cup blueberries 1 banana 1 tbsp almond butter 1 tbsp flax oil 1/2 tsp maca powder 1/2 tsp ashwagandha 1. Blend all ingredients together and serve Tropical Hydrator 250ml coconut water 1 mango 1 tsp ashwagandha Juice of 1/2 lime 1. Blend all ingredients together until smooth Scientific studies support Ashwagandha s ability not only to relieve stress, but also ability not only to relieve stress, but also to protect brain cells against our modern lifestyles. 3
Baobab Baobab Flapjacks 150g coconut oil 150g dates, chopped 3 tbsp fruit juice 30g chopped nuts 100g dried apricots, chopped 220g porridge oats 1 tbsp baobab powder Baobab Smoothie 200ml apple juice 100ml natural yogurt 1 banana 180g blueberries 2 tsp baobab powder 1. Blend ingredients together until smooth 1. Preheat oven to 170C and line a 8x8 tin with greaseproof paper. 2. melt coconut oil in saucepan and transfer to large bowl 3. Mix dates and fruit juice in food processor until smooth. Add to coconut oil and mix. 4. Mix in nuts, apricots, oats and baobab powder and transfer to the prepared tin 5. Press mixture down firmly and bake for 20 minutes, or until flapjacks are browned 6. Allow to cool for 10 mins before removing from tin and cooling on a wire rack 7. Cut into squares to serve This amazing fruit is low in sugar contains six times as much Vitamin C as Oranges, twice as much Calcium as milk, is packed with B Vitamins and is an excellent source of Magnesium, Iron, Phosphorus & Antioxidants. 4
Bee Pollen Bee Pollen Granola Bars 2 cups jumbo rolled oats 1/2 cup pumpkin/ sunflower seeds 80g organic runny honey 40 g coconut palm sugar 1/2 tsp vanilla extract Pinch of salt 1/2 cup mixed goji berries and sultanas 1 tbsp bee pollen 1. Preheat oven to 180C. Bake oats and seeds for 10 mins, turning mixture halfway through 2. Mix honey, sugar and water in a bowl and melt in a pan over a gentle heat, stirring frequently to prevent the mixture caramelizing. Add vanilla extract to melted mixture. 3. In a separate bowl, melt the coconut butter. 4. Transfer seeds and oats to a large bowl, add the sugar mixture and dried fruit and mix thoroughly 5. Mix in the melted coconut butter 6. Spread mixture out into a baking tray and sprinkle the top with bee pollen 7. Press down firmly and leave to cool Bee Pollen is an alkaline food considered to be one of the most complete foods found in nature. This powerhouse increase strength, endurance and energy. Its high levels of Vitamin B builds up our stress-defense shield, increasing longevity, working on the skin to clear acne and reverse aging. 5
Cacao Powder Almond Butter Truffles 60g raw cacao butter 2 tbsp raw almond butter 3 tbsp coconut palm sugar 85g agave nectar 10 drops vanilla essential oil 1. Put cacao in a small bowl and place within another bowl of warm water to melt (bain-marie) 2. Add all other ingredients and whisk together 3. Spoon mixture into chocolate moulds and bang firmly on work surface to allow any air bubbles to escape. 4. Place in freezer for 30 mins to set Chocolate Milkshake 250ml oat milk Handful raspberries 1 banana 1 tsp cacao powder 1 tsp pea protein powder Agave nectar to taste 1. Blend all ingredients together With its antioxidant rating of 95,000 per 100grams with ORAC, which is almost double the score of Acai Powder, Cacao is a chocolate that is good for us - what more do we need to say!! 6
Chlorella Chlorella Refresher 100ml coconut milk 150ml rice milk 1/2 lime 1/2 pineapple 1 apple 1tsp chlorella Blend ingredients together Superfood Kick-Start 250ml almond milk 1 tbsp chlorella powder 2 tbsp hemp protein powder 1 tsp maca powder 1 banana 1 tsp almond butter Blend all ingredients together until smooth Energy Charge Juice 1 mango, peeled, stone removed 1/2 medium pineapple, peeled 2 dates, pitted 1 banana 3 tbsp live plain yogurt 1 tsp coconut oil 1 tsp chlorella 1. Juice mango and pineapple 2. Blend remaining ingredients and combine with juice Chlorella has staggering quantities of macronutrients and as many as 40 types of minerals, this Superfood is perhaps the most potent cleansing found in nature. 7
Coconut Oil Carrot Cake 190g coconut oil 260g coconut palm sugar 160g flour (spelt or gluten free) 1/2 tsp baking powder 1/2 tsp baking soda 2 tsp cinnamon 1 egg 1 egg yolk 2 egg whites 60g chopped walnuts 50g shredded coconut 150g grated carrot Coconut Oil is nature s butter. It is a healthy saturated fat, with no cholesterol and it actually helps to metabolize other beneficial fats. This wonder oil aids with weight loss as it reduces abdominal obesity. For the Icing: 175g vegan cream cheese 60g coconut oil 50g icing sugar 1 tsp vanilla extract 1. Beat together the coconut oil and sugar. Beat the egg and egg yolk together and add them to coconut oil mixture 2. Fold in walnuts, shredded coconut and carrot 3. Sift the flour, baking powder, baking soda and cinnamon into a bowl and then fold into cake mixture. 4. Whisk egg whites until stiff. Fold into the mixture and then spoon into a greased and lined tin. Bake for 1 hr at 170C then leave to cool 5. For the icing, beat cream cheese and set aside. 6. Beat soft coconut oil with icing sugar and fold in cream cheese 7. Remove cooled cake from tine and spread icing on top. Decorate with walnuts. 8
Coconut Palm Sugar Chocolate Munchies 1/2 cup mixed seeds 6 tbsp coconut palm sugar 2/3 cup medjool dates, pitted 4 tbsp almond butter 2 tbsp lucuma powder 1/2 tsp vanilla extract For Chocolate Topping: 1/2 cup coconut butter 5 tbsp cacao powder 2 tbsp agave nectar 1. Blend ingredients together to dough-like consistency and roll into balls 2. Refrigerate for 20-30 mins 3. For chocolate topping, melt coconut butter in bain-marie then stir in cacao powder and agave nectar 4. Dip balls halfway into melted chocolate and chill in freezer for 15 mins until set. Coconut and Blueberry Muffins 340g spelt flour 15og coconut palm sugar 25g porridge oats (plus 15g for sprinkling) 180ml almond milk 1 egg, beaten 125ml vegetable oil or coconut butter 150g fresh blueberries 1. Preheat oven to 180C and place 12 paper cases into muffin tin. 2. Sieve flour into mixing bowl, add coconut palm sugar and oats and mix thoroughly. 3. Add almond milk, egg and vegetable oil/coconut butter, mix and then stir in blueberries. 4. Spoon mixture into cases, sprinkle extra oats on top and bake for 15-20 mins until golden and firm to touch Coconut Palm Sugar is a healthier alterative to cane sugar, it is made from the coconut tree blossom. It is half of the G.I (glycemic index) of Cane Sugar and contains several vitamins and minerals. 9
Goji Berries Goji Fruit Bars 1lb dried almonds 1/2 cup goji berries 6-8 pitted dates 2 tbsp agave 1 tbsp orange extract 1 tsp sea salt 1. Blend all ingredients together 2. Form bars with hands and place in freezer for one hour to reduce stickiness Orange Goji Smoothie 2 oranges, peeled, deseeded and chopped 1 banana 1/3 cup goji berries 1/2 cup coconut water 1/4 cup freshly squeezed lime 2 cups ice 1. Blend all ingredients except ice until smooth 2. Add ice and blend again Tropical Blush 2 cups pineapple 2 cups papaya 2 handfuls goji berries Juice of 1/2 lime 1 cup coconut water Blend all ingredients together until smooth Clinic trials have confirmed that Goji Berry is indeed one of the most powerful Superfoods know, with an exceptional balance of all macronutrients (protein, carbohydrates, fat and even soluble fiber). As well as 18 amino acids, over 20 vitamins and trace vitamins and not forgetting it s phenomenal source of antioxidants. 10
Hemp Protein Powder Chocolate-Berry Protein Shake 2 tbsp raw cashews 3/4 cup blueberries 1/2 banana 2 pitted dates 2 tbsp cacao powder 2 tbsp hemp protein powder 1 tsp maca powder 1 1/4 cup cold water Ice Rapid Reviver 1 banana 1 tbsp almond butter 250ml almond milk/ brown rice milk 1 tbsp ground oat bran 1 tbsp hemp protein powder Blend all ingredients together until smooth Blend all ingredients together until smooth Hemp is a complete protein, it is the only protein which contains Omega 3. It is made up of 65% Edestin, which is a globular protein which most resembles those found in our body, making it easier for your body to absorb the full range of nutrients. It is hugely filling as a supplement to your smoothies and with its high protein content keeping you fuller for longer. 11
Maca Chocolate Superfood Torte For the chocolate sauce: 400g raw cacao powder 2 tsp cinnamon 950ml agave syrup 2 tsp himalayan pink salt 2 tsp vanilla extract 125g coconut oil For the Torte: Hot Maca 1 tsp maca powder 1 tbsp coconut sugar 1 1/4 cup cashew milk or almond milk 1. Combine ingredients together in a blender 2. Warm mixture through in a small saucepan 1 quantity of chocolate sauce 3 tbsp maca powder 1 tbsp spirulina 1 tsp cinnamon 75g shelled raw hemp seeds 1. To make Chocolate Sauce, mix all ingredients in blender until smooth 2. To make the torte, blend Chocolate Sauce with maca powder, spirulina and cinnamon until smooth. 3. Pour mixture into a square baking tin, lined with baking parchment, and sprinkle over hemp seeds. 4. Place tin in freezer for 20mins or until torte is set A true energy food that is a powerful adaptogen which means that, when consumed, this amazing root can actually adapt and adjust to combat the different types of stresses that are put on our life helping us keep balance maintain a state of equilibrium. 12
Pea Protein Powder Very Berry Boost 1 cup strawberries 1/2 cup cherries 1/2 cup blueberries 1/2 cup almond milk Tbsp pea protein powder 1. Blend all ingredients together Hazelnut and Almond Protein Truffles 2 tbsp almond butter 1/4 cup pea protein powder 2 tbsp coconut sugar 1/4 cup almond milk 3 drops vanilla essence 1. Mix ingredients together until dough is formed 2. Divide dough into 12 truffles and coat in coconut flakes/ chopped nuts/ cacao powder 3. Refrigerate until firm Protein Power Bars 2 squares thinly chopped dark choc 2 medjool dates 1/4 cup goji berries 1/4 cup pea protein powder 1/4 cup almond milk 3 drops vanilla essence Up to 1/4 cup coconut palm sugar to sweeten as desired 1. Mix ingredients in food processor until dough is formed 2. Add coconut palm sugar as desired 3. Shape with hands into 4 bars 4. Refrigerate until firm The main reason Pea Protein Powder is gaining traction is because it is rich in branched chain amino acids (BCAAs). These protein compounds have been shown to delay fatigue during exercise and the amount of BCAAs found in Pea Protein comes close to that found in milk and eggs, but less likely to cause an allergic reaction or intolerance. 13
Wheatgrass Pineapple Punch Smoothie 1 1/4 cups pineapple 1/4 cup coconut milk 1 cup water 1 tsp wheatgrass powder Coconut palm sugar to taste 1. Combine all ingredients in blender 2. Add coconut palm sugar to taste Mint chocolate Melt 1 tbsp hemp protein powder 4 medjool dates (pitted) 3 tbsp goji berries 2 tbsp raw cacao powder 2 tbsp chopped fresh mint 1 tbsp wheatgrass 1/2 avocado 250ml coconut water Blend all ingredients until smooth Refreshing Wheatgrass Whizz 1/2 cucumber 3 apples 1 tbsp wheatgrass 3 kiwi Juice of 1/2 lime 1. Juice all ingredients then mix in wheatgrass powder Wheatgrass became the first official modern-day Western-world Superfood. It has a 70% chlorophyll composition making it exceptionally alkaline-forming and supportive of a healthy ph balance. Research has shown that is contains about 80 naturally occurring nutrients, including every known vitamin and amino acid. Needless to say, you would have to eat a lot of vegetables to match something as powerful at this! 14
Spirulina Tablets Spirulina Green Juice 1 cucumber 2 apples 1 lime 1 tsp spirulina 1. Juice cucumber, apples and lime 2. Grind spirulina tablets in pestle and mortar to a fine powder 3. Add spirulina and blend Raw Chocolate Spirulina Pie For Crust: 2 cups finely ground almonds 1/3 cup agave nectar For Filling: 1 cup water 1/4 cup cashews 1/4 cup coconut oil 1/3 cup agave nectar 2 tbsp cacao powder 1 tbsp spirulina powder 1. For the crust, mix almonds and agave in a bowl then press mixture into a 5 inch tin 2. Grind spirulina tablets in a pestle and mortar to a fine powder 3. Blend filling ingredients until completely smooth then pour mixture into pie crust and freeze 4. Transfer pie to fridge 10 mins before serving to soften slightly Spirulina contains many essential nutrients for the human body and is a great source of plant protein. It is one of the richest and most complete food sources present in the world containing over 100 types of nutrients, more than any other type of grain, plant or herb. Its contains high amounts of chlorophyll which absorbs energy from the sun, boosting your energy, as well as maintaining health and reducing weight loss. 15
Thank you for downloading our E-Book and hope that you enjoy the tips and recipes. For further information on our products and services, please take a look at our web pages and social media pages. www.lbhsuperfoods.co.uk www.lisabarneshealth.co.uk www.lbheft.co.uk www.facebook.com/lbhsuperfoods www.facebook.com/lisabarneshealth https://twitter.com/lbhsuperfoods 16