recipejournal

5 r e c i p e s f o r u lt i m at e w e l l n e s s

Recipe booklet design by Vignette Design

I love to cook and am passionate about creative cuisine, exquisite and intriguing tastes and presentation – but I also demand optimal nourishment from my food. It must support athletic performance, cognitive function, healthy hormones, restful sleep and happiness! I want it all. To achieve this, my food philosophy had become a focus on wholefoods and an avoidance of grains, processed foods and most dairy, most of the time. In this eBook I share my five favourite nutrient-dense, performance-enhancing recipes for ultimate wellness. Each recipe is followed by a brief breakdown of the macronutrients and micronutrients provided, but these are by no means exhaustive lists. The vitamins, minerals, antioxidants and supportive functions of these foods in their natural

state are virtually limitless.

a place to gather your utensils

w e l c o m e t o o u r f i r s t

r e c i p e j o u r n a l

Nikki

s at s u k i s h i b u ya

we arenot perfect human beings,

nor do we have to pretend to be,

but it is necessaryfor us to be the

best version of ourselveswe can be.

s u p e r f o o d sm u s c l e f o o d

+ n o u r i s h m e n t f o r h a p p y h o r m o n e s

superfoods muscle food hormone nourishmentcacaoYES, chocolate is a superfood! But not commercial, processed, sugar-filled chocolate – this is raw, pure cacao. It provides a multitude of essential micronutrients including antioxidants, magnesium, iron, chromium, manganese, zinc, copper, Vitamin C. Notably, cacao is rich in tryptophan, which produces serotonin; a mood-enhancer that reduces anxiety and depression.

chia seedsThese nutrient-dense seeds contain all nine of the essential amino acids, making them a complete protein. Chia seeds are also rich in fibre and absorb a lot of water, which cleans your digestive and immune systems by sweeping toxins and impurities through the bowels.

goji berriesThis fruit is one of the most nutritious foods on earth. Goji berries have been used in Chinese Medicine for over 5000 years. They are a complete source of protein and amino acids and extremely rich in antioxidants; which have anti-aging properties and protect against free radicals. The berries are said to improve vision, boost libido, sexual function and the immune system!

eggsThe cholesterol found in egg yolks forms the building blocks of steroid hormones. Eggs are my favourite nutritional powerhouses – they contain all the vitamins and minerals required to grow a baby chicken. Calcium, phosphorous, potassium, selenium, folate, Vitamin A, Vitamin D, DHA and carotenoids are among the host of nutrients eggs provide.

lentilsOne cup of cooked lentils contains 18 grams of protein and 40 grams of slow-digesting quality carbohydrates. Protein is essential for muscle growth and carbohydrate for muscle recovery post-workout as it replenishes drained glycogen stores.

tunaThis delicious, satiating fish contains both high quality protein and long chain omega-3 fats EPA and DHA. Omega-3s inhibit muscle breakdown while increasing the anabolic capacity of amino acids.

new zealand whey protein isolateWhey protein is the richest natural source of branch chain amino acids and the highest protein efficacy ratio, verifying its celebrated status as the ultimate muscle food. In addition to building muscle, whey protein also provides antioxidant and antimicrobial benefits which support the immune system. I choose New Zealand grass-fed whey protein isolate because New Zealand has the strictest farming practices in the world; no pesticides are used on the grass and clover pastures that the cows feed off.

coconut oilNow celebrated in Paleo, vegan and wellness circles, coconut oil (and all other coconut products) contains lauric acid, which is extremely beneficial for hormonal production. Coconut oil and butter are a healthy source of saturated fat that is heat-stable, so is perfect for cooking. It also doubles as a beauty product – use it as a restorative hair treatment or body moisturiser!

maca powderThis ancient Peruvian superfood is renowned for boosting stamina, hormone production and libido in both men and women. Women have reported reduced PMS, improved fertility and clearer skin as a result of maca supplementation. In men, it is said to increase sperm production and promote better sleep. Further benefits of maca include athletic endurance and muscle building, elevating mood, reducing anxiety and stress and improved learning and memory. You can read more about the incredible benefits of maca here.

spinach Spinach is a rich source of magnesium, which supports muscle recovery, bone health, regulates blood pressure and promotes restful sleep. Of particular importance to hormonal health, magnesium regulates cortisol, lowers blood sugar and supports the thyroid.

walnutsOf all nuts, walnuts contain the most omega-3 fatty acids, which contribute to testosterone conversion and production as well as muscle protein synthesis. Higher levels of Omega-3 in the diet are associated with better sleep, less disruptions during sleep and improved ability to fall asleep. This brain-shaped nut also serves to benefit its likeness, as omega-3’s are a natural serotonin booster.

my e v e r y dayb r e a k fa s t

parfait

this recipe ticks the following boxes

All-natural Contains superfoods Muscle-building Paleo Promotes happy hormones Vegetarian

ingredients• 1 banana• 1 scoop NZ grass-fed WPI (Whey Protein Isolate)• 1 tbs maca powder (maca)• ½ cup almond milk• 1 cup frozen strawberries

optional toppings Almonds, macadamia or peanut-coconut butter Blueberries Coconut flakes, goji berries, whole nuts and seeds

method1 Place all ingredients in blender and pulse for 20 seconds. Blend on high for 1 - 2 minutes until desired volume is achieved. I like mine really thick so set the blender to ‘Smoothie’ and run it twice!2 Add toppings of choice, if desired.

macro

nutrie

ntsmic

ronutr

ients

serves 1

3 – 5 mins

carbohydrate

amino acids

selenium

calcium

vitamin d

vitamin e

protein fat

Banana

antioxidants

vitamin b6

fibre

NZ WPI Nuts and seeds

NZ WPI, maca, goji, peanuts

Macadamias

Cacao, raspberries, chia seeds

Banana, maca powder

NZ WPI

Strawberries, banana

Almond milk, maca, macadamias

Almond milk

Almond milk, almonds

Strawberries, nuts

Maca powder

Strawberries, coconut, almonds

Maca, almond butter

Banana, coconut flakes

Berries

branch chain amino acids

vitamin c

iron

manganese

magnesium

potassium

Coconut flakes

micron

utrien

ts antioxidants

vitamin a

niacin thiamin

fibre vitamin cpotassium

calcium

phosphorus

manganese

selenium

iron vitamin k

Garlic

Carrots

Pork mince Pork mince

Sesame, coconut oil

Pork mince, cashews

Sesame, cashews, cabbage

garlic

Sesame

Sesame, cashews, mint Cabbage, pork mince, garlic

Cabbage, carrots Mint, cabbage, corianderGinger

Sesame, mint Coriander, cabbage

Coconut oil Cashews

copper vitamin b6

lauric acid zinc

r aw c a u l i f l o w e r

c h o p p e d

salad

this recipe ticks the following boxes

All-natural Alkalising Contains superfoods Muscle-building Promotes happy hormones Vegan

ingredients• ½ head cauliflower• 1/8 purple cabbage• 1 carrot ribboned• 1 can lentils, thoroughly rinsed, drained• ½ avocado• Handful goji berries• Handful walnuts• 2 tbs flat-leaf parsley, chopped• ½ lemon, juiced

method1 Finely chop the cauliflower and cabbage and place in a large mixing bowl.2 Shave the carrot into ribbons using a vegetable peeler and add to the bowl.3 Combine lentils, goji berries, walnuts, parsley and lemon juice.4 Serve each salad topped with a fan of 1 / 4 avocado.

notes Raw cauliflower can be difficult for some people to digest. If you’re new to raw foods or don’t often eat cruciferous vegetables, lightly steam or sauté the cauliflower to avoid indigestion. Lentils are a great source of protein, providing 9g per half cup, but you can add even more in plant or animal form – tempeh, boiled egg and responsibly fished tuna are great additions!

macro

nutrie

ntsserves 2

15 mins

carbohydrate protein fat

Lentils Lentils Walnuts

Walnuts Avocado

pa l e oa s i a n

meatballsserves 2

45 mins

this recipe ticks the following boxes

All-natural Keeps well for packed lunches Muscle-building Paleo Promotes happy hormones Whole-30 compliant

ingredients• 500g free range pork mince• 1 clove garlic, minced• 1 tbs fresh ginger, minced• 1 tbs fish sauce• 1 tbs coconut aminos or gluten free tamari

salad options to serve Shredded green cabbage, carrot ribbons and cashews Shredded red cabbage, carrot ribbons, coriander, mint and sesame seeds

method1 Combine all ingredients in a large bowl using clean hands.2 Divide into small equal portions (approximately 2tbs) and roll into balls. Toss the meat firmly from one hand into your other palm to make tightly packed meatballs that will hold up better in the pan. 3 Heat a little a coconut oil in a pan to a moderate temperature. You won’t need much as some fat will come out of the meatballs as they cook. 4 Shake the pan frequently to roll the meatballs around and ensure even cooking on all sides. 5 Cook until golden brown (sacrifice one to cut in half and check that it’s cooked through). 6 Serve with one of the two suggested simple fresh salads.

• Big bunch coriander, chopped• Handful coriander, chopped• Freshly ground salt and pepper• Scant coconut oil

macro

nutrie

nts carbohydrate protein fat

Carrots

Cabbage

Cashews

Pork mince Coconut oil

Pork mince

Seeds and nuts

micron

utrien

ts antioxidants

vitamin a

niacin thiamin

fibre vitamin cpotassium

calcium

phosphorus

manganese

selenium

iron vitamin k

Garlic

Carrots

Pork mince Pork mince

Sesame, coconut oil

Pork mince, cashews

Sesame, cashews, cabbage

garlic

Sesame

Sesame, cashews, mint Cabbage, pork mince, garlic

Cabbage, carrots Mint, cabbage, corianderGinger

Sesame, mint Coriander, cabbage

Coconut oil Cashews

copper vitamin b6

lauric acid zinc

p e r f o r m a n c e -e n h a n c i n g

saladserves 2

30 mins

this recipe ticks the following boxes

All-natural Contains superfoods Muscle-building Paleo Promotes happy hormones Whole-30 compliant

ingredients• 500g turkey mince• 1 brown onion• 2 cloves garlic• 1 tps tumeric• Zest and juice of one lime• Baby kale, roughly chopped• Handful spinach leaves• 1 head brocolli

method1 Heat coconut oil in a pan. Finely dice onion and garlic and zest the lime. Fry the onion first, then add the garlic (overcooked or burnt garlic will be bitter). Add the lime zest, turmeric and season with salt and pepper. Remove from the pan and set aside in a large bowl. 2 Leave any remaining oil in the pan and add the turkey mince, break up and cook until slightly browned. I find a wooden spoon is the best utensil for frying mince. 3 While this is cooking, cut the broccoli into florets leaving long sections of stalk and dice the asparagus. Blanch for 2-3 minutes in boiling water, drain and quickly rinse with cold water. Combine with kale and spinach leaves, coriander, pepitas and pistachios in a separate bowl. Dress with lime juice. Divide between two serving bowls.4 When the turkey mince is almost cooked, return the onion and garlic to the pan for about a minute. Top the two salads with this mixture.5 Serve each salad crowned with a fan of ¼ avocado and a few extra coriander leaves as a garnish.

• 1 bunch asparagus• Handful coriander, chopped• 1 Avocado• Handful pepitas• Handful pistachios• Freshly ground salt and pepper• Scant coconut oil

macro

nutrie

nts carbohydrate protein fat

Onion Turkey mince Avocado

Pepitas Pepitas

micron

utrien

ts biotin

phosphorus

magnesium vitamin c

fibre vitamin apotassium

calcium

selenium

manganese

vitamin k

folate vitamin b2

Onion

Turkey mince, pistachios,

Turkey mince, pepitas Kale, broccoli, lime, garlic

Turkey mince

Turkey mince, asparagus

Tumeric, spinach, onion,

garlic, pistachios, pepitas pepitas

broccoli, coriander

Kale, spinach, asparagus

Brocolli

Pistachios

Avocado, brocolli, pistachios Kale, spinach, corianderRaspberries, chia seeds

Asparagus, broccoli Spinach

Spinach, turkey mince Onion, garlic, pistachios

chromium

thiamin

iron vitamin b6

c ac ao c h i a

this recipe ticks the following boxes

All-natural Contains superfoods Muscle-building Paleo Promotes happy hormones Vegan

ingredients• 1 cup of coconut milk • 1/3 cup white chia seeds (depending on how thick you want it)• 1 tbs cacao powder• 1 tbs honey• 1 tsp natural vanilla extract

to garnish Raspberries or strawberries Coconut flakes, goji berries, cacao nibs or quality dark chocolate, shaved

method1 Whisk coconut milk, cacao, and honey.2 Stir in chia seeds.3 Refrigerate for 25 minutes or overnight, then serve topped with berries. 4 Garnish with additions of choice.

puddingsma

cronut

rients

micron

utrien

tsserves 2

15 mins

carbohydrate

amino acids

phosphorus

fibre

zinc

protein fat

Honey

antioxidants

selenium

iron

Chia seeds Chia seeds

Chia seeds, goji berries

Chia seeds, coconut

Cacao, raspberries, chia seeds

Goji berries

Chia seeds, cacao

Rasberries, coconut milk, goji

Raspberries, chia seeds

Raspberries, chia seeds

Coconut milk, cacao, goji berries

Cacao, chia seeds

Raspberries, chia seeds, coconut

Cacao, coconut

Raspberries

calcium

vitamin c

magnesium

manganese

potassium

Coconut milk