View Ingredients
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Ingredients
  • 1 pound fresh green beans, ends trimmed
  • 1/3 cup hummus
  • 3/4 cup breadcrumbs
  • 1/4 cup grated or crumbled Parmesan cheese (optional)
x
Nutrients
  • Calories: 185
  • Carbohydrates: 26 g
  • Fat: 6 g
  • Fiber: 5 g
  • Protein: 10 g
  • Sodium: 361 mg
  • Sugar: 5 g
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Ingredients
  • 2 medium carrot
  • 1 small onion
  • 2 cloves garlic
  • 3 tbsp butter, salted
  • 3 large egg
  • 1/2 cup green peas, frozen
  • 4 cup Quinoa, cooked
  • 4 tablespoon soy sauce, low sodium
  • 1 tablespoon oyster sauce
  • 2 stalk green onion
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Nutrients
  • Calories: 266
  • Carbohydrates: 34 g
  • Fat: 10 g
  • Fiber: 5 g
  • Protein: 10 g
  • Sodium: 769 mg
  • Sugar: 4 g
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Ingredients
  • 6 cups Fresh Spinach Leaves trimmed, washed makes 2/3 cup (160g) packed cooked spinach
  • 3 large egg beaten
  • 1/2 cup Grated Mozzarella or a combo of parmesan and mozzarella
  • 1/4 cup chopped parsley or fresh herb of your choice (optional but recommended!)
  • 1 tsp Garlic powder
  • 1 tsp sea salt
  • 1 cup bread crumbs
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Nutrients
  • Calories: 104
  • Carbohydrates: 9 g
  • Fat: 5 g
  • Fiber: 1 g
  • Protein: 7 g
  • Sodium: 141 mg
  • Sugar: 1 g
View Ingredients
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Ingredients
  • 1 1/2 tablespoons fresh lime juice
  • 1 garlic clove, crushed
  • 1 tablespoon sugar/erythritol
  • 1 tablespoon fish sauce
  • 1 teaspoon sesame oil
  • 1 teaspoon soy sauce
  • 2 teaspoons finely grated fresh ginger
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Nutrients
  • Calories: 110
  • Carbohydrates: 17 g
  • Fat: 5 g
  • Fiber: 0 g
  • Protein: 2 g
  • Sodium: 1706 mg
  • Sugar: 12 g
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Ingredients
  • 1 kg lamb mince
  • 1 small brown onion, chopped
  • 2 garlic cloves, crushed
  • 1/2 teaspoon chili flakes
  • 1 tablespoon chopped fresh mint leaves
  • 1 tablespoon chopped fresh flat-leaf parsley leaves
  • 2 teaspoons mild paprika powder
  • 1/2 teaspoon ground ginger
  • 2 teaspoons ground cumin
  • 1 teaspoon ground coriander
x
Nutrients
  • Calories: 366
  • Carbohydrates: 3 g
  • Fat: 30 g
  • Fiber: 1 g
  • Protein: 21 g
  • Sodium: 76 mg
  • Sugar: 1 g

Lamb Kofta – Lunch, Dinner

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Ingredients
  • 2 tablespoons olive oil or oil of choice
  • 1 pound boneless skinless chicken breasts, cut into ½-inch-thick slices
  • 2 cups broccoli florets
  • 1 large zucchini cut into slices
  • 1 medium bell peppers cut into ½-inch-thick slices
  • 1 medium yellow onion halved and cut into ½-inch-thick slices
  • 3-4 cloves garlic minced or crushed
  • 1 tablespoon Italian seasoning or your favorite seasoning blend
  • 1 teaspoon salt
  • ½ teaspoon black pepper
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Nutrients
  • Calories: 244
  • Carbohydrates: 10 g
  • Fat: 10 g
  • Fiber: 2 g
  • Protein: 28 g
  • Sodium: 627 mg
  • Sugar: 4 g
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Ingredients
  • 16 organic sausages (pork or beef or chicken)
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Nutrients
  • Calories: 390
  • Carbohydrates: 1 g
  • Fat: 34 g
  • Protein: 21 g
  • Sodium: 1006 mg
  • Sugar: 1 g
View Ingredients
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Ingredients
  • 1/4 cup (4 tablespoons) butter
  • 1/4 cup (4 tablespoons) honey
  • 2-3 cloves garlic, minced*
  • 1-2 tablespoons fresh squeezed lemon juice (or juice of half a lemon)
  • 4 wild caught salmon fillets (about 1/2 pound or 250 grams each), skin off or on
  • Lemon wedges (to serve)
  • Salt, to taste
x
Nutrients
  • Calories: 690
  • Carbohydrates: 18 g
  • Fat: 45 g
  • Protein: 51 g
  • Sodium: 150 mg
  • Sugar: 18 g
View Ingredients
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Ingredients
  • 1 tbsp coconut oil
  • 1/2 onion, chopped
  • 1/2 tsp Minced Garlic
  • 1/2 Celery Stalk, chopped
  • 1 Medium Carrot, chopped
  • 250g Sweet Potato/ Regular Potato, peeled and cut into 1cm cubes
  • 1 tbsp Curry Powder
  • 1 tsp Paprika powder
  • 1/2 tsp Cumin powder
  • 115g Dry Green Lentils
  • 1 1/2 cups Water
  • 1 Egg
  • 25g Dried Breadcrumbs/Fresh Breadcrumbs
  • 1 tbsp Oil (for frying patties)
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Nutrients
  • Calories: 278
  • Carbohydrates: 40 g
  • Fat: 9 g
  • Fiber: 7 g
  • Protein: 11 g
  • Sodium: 116 mg
  • Sugar: 5 g
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Ingredients
  • 3 Parts Olive oil
  • 1 Part Balsamic Vinegar
  • Salt and Pepper
  • Perhaps also herbs (oregano, thyme)
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Nutrients
  • Calories: 25
  • Carbohydrates: 3 g
  • Fat: 1 g
  • Fiber: 0 g
  • Protein: 0 g
  • Sodium: 74 mg
  • Sugar: 2 g
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Ingredients
  • 3 tbsp. almond butter
  • 1 tbsp. raw cacao
  • 10 drops chocolate stevia
  • 250 grams cornflakes
  • 3 tbsp. raw honey
  • Possible addition: 1 tbsp. of grass-fed protein powder
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Nutrients
  • Calories: 70
  • Carbohydrates: 14 g
  • Fat: 1 g
  • Fiber: 1 g
  • Protein: 2 g
  • Sodium: 91 mg
  • Sugar: 4 g
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Ingredients
  • 150 g softened butter
  • 70 g sweetener or to taste
  • 4 eggs
  • 30 g raw cocoa powder
  • 1 tsp baking powder
  • 150 g almond meal flour
  • 1 tsp vanilla essence
  • 1 cup beetroot, grated/shredded
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Nutrients
  • Calories: 195
  • Carbohydrates: 11 g
  • Fat: 18 g
  • Fiber: 3 g
  • Protein: 5 g
  • Sodium: 63 mg
  • Sugar: 1 g
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Ingredients
  • 1 cup / 227 grams of butter
  • ¼ cup/57 grams nut butter. We use either almond, hazelnut, cashew nut, or peanut butter
  • 1 mashed banana
  • 50ml coconut milk
  • Add extra raw honey if needed, but the banana and nut butter make it sweet
x
Nutrients
  • Calories: 103
  • Carbohydrates: 2 g
  • Fat: 11 g
  • Fiber: 0 g
  • Protein: 1 g
  • Sodium: 2 mg
  • Sugar: 1 g

Fat Fudge – Dessert, Snack

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Ingredients
  • 1 Large Broccoli cut into small florets
  • 2 tablespoons of Sesame Oil
  • 1 clove garlic chopped
  • 2 teaspoons finely chopped ginger
  • 1/8 cup oyster sauce
  • Pinch of Sea Salt
x
Nutrients
  • Calories: 161
  • Carbohydrates: 8 g
  • Fat: 14 g
  • Fiber: 2 g
  • Protein: 3 g
  • Sodium: 616 mg
  • Sugar: 1 g
View Ingredients
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Ingredients
  • 2 carrots
  • 2 Bell peppers
  • 2 Zucchini
  • 1 Brokkoli, cut in florets
  • handful of Cherry Tomatoes
  • 1 red onion
  • 4 Tbsp Butter
  • 4 Tbsp Honey
  • 1 Tsp Erythritol, Coconut sugar or brown sugar
  • 1 tsp Sea Salt
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Nutrients
  • Calories: 241
  • Carbohydrates: 34 g
  • Fat: 12 g
  • Fiber: 5 g
  • Protein: 4 g
  • Sodium: 519 mg
  • Sugar: 26 g
View Ingredients
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Ingredients
  • 4 Large Sweet potatoes (or enough to fill a tray in the oven or 2 trays)
  • Spray coconut or olive oil
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Nutrients
  • Calories: 156
  • Carbohydrates: 26 g
  • Fat: 5 g
  • Fiber: 4 g
  • Protein: 2 g
  • Sodium: 72 mg
  • Sugar: 5 g
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Ingredients
  • 500 g Frozen Green Peas
  • 6 tbsp butter
  • 2 tsp coconut sugar, erythritol, brown sugar
  • clove garlic fresh, crushed
  • Pinch of sea salt and black pepper to taste. Garnish with fresh mint if possible.
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Nutrients
  • Calories: 264
  • Carbohydrates: 21 g
  • Fat: 18 g
  • Fiber: 7 g
  • Protein: 7 g
  • Sodium: 39 mg
  • Sugar: 9 g
View Ingredients
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Ingredients
  • 1 cup of rice to about 2 cups of water
  • Add a tablespoon of butter to the rice cooker
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Nutrients
  • Calories: 197
  • Carbohydrates: 36 g
  • Fat: 4 g
  • Fiber: 2 g
  • Protein: 4 g
  • Sodium: 7 mg
  • Sugar: 0 g
View Ingredients
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Ingredients
  • 1 cup of Almond Flour (High Protein)
  • 1 cup of Rice or Whole Wheat flour
  • 4 tablespoons of olive oil
  • 2 Eggs
  • Pinch of Salt
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Nutrients
  • Calories: 1664
  • Carbohydrates: 108 g
  • Fat: 121 g
  • Fiber: 24 g
  • Protein: 52 g
  • Sodium: 275 mg
  • Sugar: 5 g
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Ingredients
  • 1 kg Whitefish Steaks/Salmon Steaks
  • Pinch of salt
  • Enough coconut oil or ghee (clarified butter)
  • ¼ Cup Teriyaki Sauce
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Nutrients
  • Calories: 236
  • Carbohydrates: 3 g
  • Fat: 3 g
  • Fiber: 0 g
  • Protein: 46 g
  • Sodium: 825 mg
  • Sugar: 3 g
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Ingredients
  • 1 kg fresh bones (chicken, fish, beef, lamb)
  • 2 celery sticks with leaves, cut into chunks
  • 1-2 carrots, cut into chunks
  • 1-2 onions, cut into pieces
  • 1-2 Tomatoes
  • 1 bunch of fresh parsley
  • 1 Lemongrass
  • 10 g Ginger
  • Salt and Pepper to taste
x
Nutrients
  • Calories: 42
  • Carbohydrates: 1 g
  • Fat: 1 g
  • Protein: 9 g
  • Sodium: 450 mg
View Ingredients
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Ingredients
  • 1 1/2 tbsp fresh lime juice
  • 1 garlic clove, crushed
  • 1 tbsp finely chopped palm sugar
  • 1 tbsp fish sauce
  • 2 tsp sesame oil
  • 1 tsp soy sauce
  • 2 tsp finely grated fresh ginger
  • around 650 g beef rump steak
  • 200 g grape tomatoes, quartered
  • 1 continental cucumber, halved lengthways, thinly sliced diagonally
  • 1 red onion, halved, cut into thin wedges
  • 2 long fresh red chilies, halved, deseeded, thinly sliced lengthways
  • 1 bunch fresh mint, leaves picked, large leaves torn
  • 1 bunch fresh coriander, leaves picked
  • 1 bunch fresh Thai basil, leaves picked, large leaves torn
  • 50 g toasted peanuts, coarsely chopped
  • 4 kaffir lime leaves, center veins removed, finely shredded
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Nutrients
  • Calories: 471
  • Carbohydrates: 15g
  • Fat: 29 g
  • Fiber: 4 g
  • Protein: 40 g
  • Sodium: 529 mg
  • Sugar: 7 g
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Ingredients
  • 300 grilled shrimps (grilled in butter and garlic in pan, or BBQ on skewers)
  • 250 g wholemeal pasta
  • 1 Avocado, sliced
  • 50 g Olives
  • 50 g red Onions, cut in thing rings
  • 100 g Tomatoes, cut in small pieces
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Nutrients
  • Calories: 383
  • Carbohydrates: 57 g
  • Fat: 10 g
  • Fiber: 5 g
  • Protein: 21 g
  • Sodium: 527 mg
  • Sugar: 2 g
View Ingredients
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Ingredients
  • 1 ripe banana
  • 2 large eggs, lightly beaten
  • Butter or oil, for cooking (optional)
  • Maple syrup, raw honey, for serving
x
Nutrients
  • Calories: 281
  • Carbohydrates: 34 g
  • Fat: 12 g
  • Fiber: 3 g
  • Protein: 12 g
  • Sodium: 125 mg
  • Sugar: 21 g

Lunch Box – Banana Pancakes

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Ingredients
  • 1 cup cooked quinoa (any variety — white or golden, red, or black)
  • 5 tbsp olive oil
  • 2 tbsp lemon juice
  • 100 g grated carrots
  • 100 g grated cucumber
  • 100 g capsicum, cut in small pieces
  • 50 g fresh mint leaves, cut in small pieces
  • 1 tsp sea salt
  • 1/4 tsp pepper
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Nutrients
  • Calories: 767
  • Carbohydrates: 131 g
  • Fat: 16 g
  • Fiber: 17 g
  • Protein: 28 g
  • Sodium: 494 mg
  • Sugar: 11 g

Lunch Box – Quinoa Salad

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Ingredients
  • 1 15-ounce can chickpeas, rinsed
  • 1 clove garlic
  • 1⁄4 cup olive oil, plus more for serving
  • 2 tablespoons fresh lemon juice
  • 2 tablespoons tahini (sesame seed paste; optional)
  • 1 teaspoon ground cumin
  • kosher salt
  • 1/4 teaspoon paprika powder
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Nutrients
  • Calories: 634
  • Carbohydrates: 53 g
  • Fat: 41 g
  • Fiber: 15 g
  • Protein: 18 g
  • Sodium: 634 mg
  • Sugar: 9 g
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Ingredients
  • 6 large eggs (great for snacks so cook extra and leave in fridge)
  • Water (start cold and heat with eggs inside)
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Nutrients
  • Calories: 61
  • Fat: 4 g
  • Protein: 5 g
  • Sodium: 63 mg
View Ingredients
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Ingredients
  • 2 Fresh free-range eggs
  • Pinch of natural sea salt
  • 1 Tablespoon of water
x
Nutrients
  • Calories: 124
  • Carbohydrates: 1 g
  • Fat: 8 g
  • Fiber: 0 g
  • Protein: 11 g
  • Sodium: 234 mg
  • Sugar: 0 g

Scrambled Eggs – Breakfast

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