Recipes for Jody


Link to Pinterest Board

Link to Meal Train 

Breakfasts 

Apple Cinnamon Chia Pudding

Barley Scramble

Blueberry Almond Chia Seed Pudding

Blueberry Compote Breakfast Parfaits

Healthy Banana Muffins

Nourishing Seed Bread - Make this to have for breakfast, to go in a nourishing bowl or to have with salads or stews. 

Purple Power Smoothie Bowl

Quinoa Overnight Oats

Savoury Breakfast Bowl

Juices and Smoothies

ABC Juice

Alkalising Green Smoothie

Alkalising lime smoothie

Anti Inflammatory Green Juice

Beet Berry Smoothie

Blueberry Mango Smoothie

Green Juice

Kiwi Berry Juice

Pink Juice

Purple Juice

Salads

Cauliflower and Broccoli Salad

Kale, Quinoa and Sweet Potato Salad with Avocado Sauce

Rainbow Spring Rolls with Ginger Peanut Sauce

Raw Beetroot Salad with Quinoa and Spinach

Roasted Beetroot Barley Salad

Roast Chicken and 3 Rice Salad 

Winter Roasted Vegetable Salad

Soups

Acorn Squash and Kale Soup

Alkalizing Green Soup

Asian Style Kale and Asparagus Broth with Spelt

Carrot and Red Lentil Soup with Quinoa

Comforting Chicken-less Soup - Switch fish sauce for tamari or go to the Asian grocer at Lambton for vegan fish sauce.

Crushed Puy Lentils with Tahini and Cumin - Switch out the butter for EVOO

Curried Red Lentil and Sweet Potato Soup

Hot & Sour Glass Noodle Soup -   Switch out the veggie oil for coconut oil & use organic veggie stock.

Kelp Noodle Miso Soup

Lentil and Spiced Mixed Vegetable Soup

Middle Eastern Green Lentil Soup

Mung Bean Noodle Soup - Switch canola oil for coconut oil. Use organic stock.

Mushroom Barley Soup

Pho with Vegetables 

Quinoa, Vegetable and Greens Soup

Ramen with vegetables and tofu - Bake or steam the vegetable toppings instead of frying. 

Shitake Mushroom Pho

Slow Cooker Barley and Vegetable Soup

Smokey Coconut Broth with Quinoa

Smokey Italian Tomato Broth - Add in white beans, red kidney beans, whole wheat pasta or small meatballs.

Squash and Quinoa Soup

Tarragon, Mushroom and Barley Soup

Tomato, Avocado, Mushroom Raw Soup

Thai Coconut Soup

Tumeric Broth Noodle Soup - Use coconut oil.

Tuscan Chickpea and Kale Soup

Vegetable Broth with Zucchini Noodles

Vietnamese Hot & Sour Soup with Tofu

Winter Kale Soup

White Beans in Garlic Broth - Soak and precook beans from dried.

Casseroles / Stews 

Chickpea Saute with Greens and Yoghurt - Switch the Greek yoghurt here for a scoop of coconut yoghurt. Nudie yoghurt plain can be found at Woolworths and Pure N Free Organic and Nudie can be found at Nina's IGA. 

Mushroom Marsala Curry

Roast baby vegetable Irish Stew

Sweet Potato, Lentil and Greens Stew - Use whatever hearty, dark leafy greens you prefer. Silverbeet, kale etc.

Sweet Potato and Lentil Shepherds Pie

Thai Green Curry - The curry can be frozen with rice cooked separately later. Serve over brown rice or quinoa. 

Vegetable Focussed Dishes

Loaded Sweet Potatoes

Roasted Butternut Pumpkin with Red Onion and Tahini

Spiced Roasted Cauliflower with Walnuts and Herbs - A tahini sauce would be nice on this and is very simple to make. Tahini, lemon juice, garlic, olive oil. Blend together and then slowly incorporate in warm water until thinned into a glossy sauce. 

Nourishing Bowls

Bibimbap Korean Rice Bowl - Use brown rice and add a probiotic kick with a couple of spoons of kimchi. The Peace Love & Vegetables brand available at Nina's IGA and Hunter Organics is organic and really tasty. 

Green Detox Bowl with Asian Pesto - Switch to brown rice.

Kale, Quinoa and Sweet Potato Salad with Avocado Sauce.

Mean Green Buddah Bowl - Hard boil the egg and cut up for this bowl.

Sesame, Kale Nourishing Bowl

Spicy Sweet Potato and Green Rice Burrito Bowl - Make with brown rice. 

Raw Meals

Rainbow Spring Rolls with Ginger Peanut Sauce

Raw Felafel Salad Wrap

Raw Kelp Noodles

Raw Marinated Mushroom Curry

Raw Pad Thai

Raw Zucchini Pasta with Help Seed Alfredo Sauce

Tomato, Avocado, Mushroom Raw Soup

Pastas, Rissottos and Noodles

Bangkok Coconut Curry Noodle Bowl

Coconut and Ginger Noodles

Fifteen Minute Soba Noodles in Broth

Mushroom, Barely Risotto

Pumpkin and Mushroom Soba Noodle Bowl

Ramen with vegetables and tofu - Bake or steam the vegetable toppings instead of frying. 

Raw Kelp Noodles

Raw Zucchini Pasta with Help Seed Alfredo Sauce

Sesame Ramen with Tempeh - Bake the tempeh and use a healthier noodle option. Choose buckwheat soba noodles, sweet potato noodles, kelp noodles, raw zucchini noodles, 

Shitake Mushroom Pho

Vegetable Broth with Zucchini Noodles

Ottolenghi's Barley and Tomato Risotto

 

Meals That Can Be Frozen

Alkalizing Green Soup

Carrot and Red Lentil Soup with Quinoa

Lentil and Spiced Mixed Vegetable Soup

Mushroom Barley Soup

Quinoa, Vegetable and Greens Soup

Roast baby vegetable Irish Stew

Shitake Mushroom Pho - Broth can be frozen and then heated up with noodles added at the end. 

Slow Cooker Barley and Vegetable Soup

Smokey Italian Tomato Broth - Add in white beans, red kidney beans, whole wheat pasta or small meatballs.

Squash and Quinoa Soup

Sweet Potato, Lentil and Greens Stew

Sweet Potato and Lentil Shepherds Pie

Thai Green Curry - The curry can be frozen with rice cooked separately later. Serve over brown rice or quinoa. 

Tuscan Chickpea and Kale Soup

Vietnamese Hot & Sour Soup with Tofu

 

 

This collection includes a range of recipes that cover the possible changes to taste that may occur. Bland or richly flavoured food may be the preference, mild or spicy, hot or cold.

Depending on changes there's heaps of variety here with a focus on whole foods and vegetables.

Aim for a high fibre diet that is low in saturated fats, animal products which have no fibre, and processed foods.

Avoid processed sugars and high sugar foods.

Avoid processed foods.

Avoid high sugar carbs (refined flours) and high gluten foods that aren't fermented.

Juicing - can be useful when solids can't be tolerated and hot foods are not preferred.

Focus on anti-inflammatory foods and dark leafy greens.

Whole grains and legumes - Brown rice, bulgur wheat, barley, lentils, millet, chickpeas etc. Cook legumes from dried, avoid canned.

Veggies - beans, squash, pumpkins, sweet potatoes, red cabbage, cabbage, broccoli, kale, turnips, cauliflower, and Brussels sprouts & more. Variety is key.

Reduce saturated fats - avoid butter, high fat cheese, cream, fatty meats. Use EVOO or virgin coconut oil for cooking, only in small amounts and fry at low temperatures.

Salt - reduce intake of excessive salt by omitting processed foods from the diet. Some salt is important for iodine (so use iodised salt) and will be important if loss of taste is an issue during treatment. Most recipes listed use no more than 2tsp of salt, and serve four people. If a recipe calls for 2 tsp and seemed excessive for the quantity of food reduce at your discretion by half and taste. 
The recommended daily intake of salt from The Cancer Council is 2300mg, or 1.5tsp. If not consuming any processed foods then it is unlikely to be exceeded by following the recipes listed here. 

Get good fats into diet through avocados, nuts and seeds.

Avoid mixed vegetable oils and margarines.

For omegas focus on quality oily fish, flax seeds (ground is best, throw into a blender to grind fresh, use in smoothies), chia seeds (soaked is best), hemp seeds (good sprinkled on salads and on top or soups or in smoothies).

Avoid processed meats, red meats, non-organic meats and fish with high Mercury risk.

Fiber - get fibre from whole grains, fresh fruit and vegetables. Berries are a great high fibre, low sugar option. Dried apricots (sulphur free organic) are high fibre and high in iron as well.

Phytonutrients - Eat the rainbow. Try to get a mix of fresh, seasonable fruits and vegetables every day. Always mix foods high in vit c when having dark greens. Red capsicum and lemon juice are great to combine with kale and spinach dishes. Choose organic or local where possible. Choose farmers markets & fresh markets to avoid food that's been in cold storage for months. Wash everything thoroughly. 

Add soy foods to diet for high fibre, high protein, low fat foods. Organic tofu, edamame beans and tempeh (fermented) are best.

Drink teas instead of coffee, especially good quality green and white teas.

Small amounts of plain dark chocolate (70% and higher) can be anti inflammatory and high antioxidant.

Comfort food - write a list of your favourite comfort foods and I can pull together some healthy versions of those things. Dumplings, favourite soups or pastas etc can all be made healthier with the right foods.

Fermented foods - tempeh, water kefir, kimchi, sourdough etc all are very good for the gut and whole body. They taste great and can add a lot of flavour to dishes. Peace Love Vegetables is sold at Nina's IGA, stir some kimchi through a soba noodle dish, or serve some sauerkraut with a salad.