А mindful hеаlth рlаn hеlрs уоu hіt уоur реrsоnаl hеаlth аnd fіtnеss gоаls. Dіеt іs 80% оf gеttіng іn shаре.
Wе tаkе thе hаsslе оut оf сlеаn еаtіng bу shаrіng аll thе іngrеdіеnts tо mаkе hеаlthу mеаls usіng thе реrfесt rесіреs.

East – African cookie Kabalagala

This is a traditional cookie in East Africa and there are many variations by country and even by region.

What you need:
  • 2 over-ripe plantains (or bananas)
  • 1 lb of tapioca flour or a gluten free flour mix (I use my flour blend)
  • Peanut Oil

How to do it:

  1. Peel the plantains or over ripe banana and mash them in a bowl. They need to be pretty mushy close to a thick liquid consistency.
  2. Slowly add flour while mixing until the mixture is thick enough to knead. You might use up most of the flour.
  3. At this point it’s easier to take the dough out of the bowl and knead it on a floured flat service, adding flour until the mixture is not supper sticky.
  4. Place dough on a lightly floured surface and roll it to about 1/4 inch thick. Find it easier to place saranwrap on the rolling pin, add some flour on the dough then roll it out without it sticking to everything. I fry in batches, so that the dough doesn’t dry out.
  5. Heat the oil at a medium temperature until it shimmers, you want just enough to cover the cookies so they are barley covered. Place the cookies one at a time away from you, as they cook they unstick from the pan, and should be a deep golden brown. Flip them on the other side until its golden brown then place on a paper towel to drain.

Gluten, dairy, rice, corn coconut free Muffins

These are nice and quick breakfast alternatives or good snacks through the day.

Serves: 10-12 Muffins

What you need
  • ½ cup packed brown sugar ( I use Florida Crystals organic Cane sugar)
  • ½ cup non-dairy spread (I use Spectrum shortening because its corn free)
  • 1 flax egg (or large egg)*
  • ¾ cup non-dairy milk (I use Organic, original unsweetened WestSoy Soy milk its corn free)
  • 1½ teaspoons vanilla (Use the scrapping of a organic real vanilla bean)
  • 1¼ cups gluten free all-purpose flour mix (I use my own gluten free, corn free, soy free, coconut free flour mix)
  • 2 Tablespoons of ground flax (I Use the organic one by spectrum)
  • A cup of apples (Organic)
  • 2 teaspoons baking powder (Gluten Free Featherweight Baking Powder)
  • ½ teaspoon cinnamon (I use the organic 365 brand from Wholefoods)
  • ½ teaspoon Himalayan pink salt
  • ½ cup golden raisins

How to do it

  1. I preheat oven to 350, before I start anything, to give it time to warm up. For muffins, I use muffin paper cups, its quicker and easier to clean.
  2. Prepare the flax egg, use one table spoon of fine ground flax seed with 3 tablespoons of hot water and let is sit until it’s a gel. I also prepare the apples now, finely chopped (So one can have texture).
  3. Cream the non-dairy spread and sugar in a medium size bowl then mix in the flax egg milk substitute and vanilla mix into bowl.
  4. I use a hand mixer on medium and stir in the flour, ground flax, baking powder and salt, then turn on it high for about 7 mins.
  5. The finishing touches are stirring in the raisins and spoon batter into muffin tins.
  6. Let it bake for 12-15 minutes. It should be firm when cooked and the knife should come out clean.

Homemade Breakfast Sausage Recipe

A great protein source for breakfast that’s tasty and filling are the sausage drops or balls. Although they can be made the same day giving the spices some to get “Happy” results a tastier outcome.

What you need
  • For 1 lb. lamb
  • ¾ tablespoon Himalayan salt
  • ¾ tablespoon black pepper
  • 1 teaspoon Sage
  • ½ teaspoon ground fennel seed (I grind the actual seeds in my spice grinder, really a coffee grinder)
  • 1 tablespoon Garlic
  • ¾ teaspoon Rosemary
  • ¾ teaspoon Thyme
  • 1/8 teaspoon Marjoram
  • 1 flax egg (or large egg)*
  • 2 tablespoon chopped onions
  • 2 tablespoon chopped celery
  • A large handful finely chopped parsley

How to do it

  1. Always start with pre-heating the oven first to 375.
  2. For a rustic feel, use roughly cut and or whole species. When I have time, I use the spice blender then combine it to the meat and blend.
  3. If you can store it overnight saran wraped in the fridge, it’s a more richer taste, but 2 hours is also good.
  4. When ready to brown them, get the pan really hot, the oil should dance on the surface when it is dropped. Use only enough to cover the bottom.
  5. Add the sausage drops (3 -4 at a time) and brown as many sides as possible. When the pan is hot enough the drops should not stick to the pan and will brown in a few second (You can see the edges turn brown and t definitely smells fantastic) Wearing a long sleeved shirt helps here.
  6. Once browned, place on a lined baking sheet and put in oven for 6 minutes before they release their juices. Cool and a rank and they are ready to go. You can make batches an store them in the fridge and each morning warm them up in the oven for about 15 minutes, they are delicious!

Gluten free, dairy free, corn free, coconut free Ice Cream in Ice cream maker

I’ve missed ice-cream for long, so when I found out I could make main own that is corn free, gluten free, and coconut free, and still make tit using ingredients I can read and understand, I jumped in the experimental lab (The kitchen). For Christmas I decided to try some new flavors, mango and guava ice-cream, Yes it tastes just as delicious it sounds and it was quick, made it the morning of Christmas day and it was ready for dessert.

What you need
  • 1 lb. soft tofu, drained (I use Azumaya tofu because its corn free and its easy to find)
  • Frozen unsweetened mangoes chopped up and Guavas peeled and chopped
  • 1 cup sugar (I use Florida Crystals organic Cane sugar)
  • ½ cup organic, original unsweetened WestSoy Soy milk (Its corn free)
  • 2 Tbs. fresh lemon juice
  • 1 Tbs. vanilla extract (Optional)
  • Himalayan pink salt

How to do it

  1. The night before, I place the container and fruit in the freezer. The day of, I blend the fruit, soy milk, sugar, lemon juice and salt, in the Vitamix.
  2. Then I add the tofu and blend again on high until is well incorporated. To ensure good mixing I do this in batches (I’ve also tried it in one step and it worked well).
  3. Pour mixture into the ice cream maker for 15 – 20 minutes (Or use your machines’ suggested time) and freeze till ready to serve.

The ice-cream was hit, it was great with fruit, the gluten free cupcakes and the gluten free Oreo cookies. It only lasted that day!

Gluten free Beer Battered Fish balls

What you need
  • 1 lb of fish
  • 1 cup Gluten free flour blend (I use the blend I created, that’s rich in protein)
  • 2 teaspoon of Himalayan salt
  • 2 teaspoon Black pepper
  • 2 teaspoon Garlic
  • 1 teaspoon Oregano
  • 1 teaspoon Thyme
  • Gluten free beer (I like Bards because its corn and gluten free)
  • Peanut oil

How to do it

  1. I first cut the fish in smaller pieces and ensure its dry, then smother the fish in a seasoning blend and pan-sear it until it’s almost cooked and quickly take it off the heat to rest.
  2. Batter recipe: – Combine 1 cup gluten-free flour, with the species, here you can create blends that you like
  3. Gradually mix in gluten free beer until a medium thick to thin batter is formed. I’ve also tried it with Apple Cider (Crispin – its gluten free corn free) and it turned out great
  4. Heat the oil at a medium heat and add just enough to cover the bottom and fish pieces.
  5. Dip the fish into the batter until is completely covered and gently drop them one at a time into hot oil. I go batches so as not to over fill the pan. Fry each side until its golden brown on all sides and drain on paper towels, and serve while still warm.


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