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Katrina’s Kitchen – Fast and Fabu lous Healthy Recipes 2 | P a g e Welcome to Katrina’s Kitchen – Fast and Fabulous Recipes. Today there is much confusion around food; what to eat and what not to eat. It is my hope that this recipe book will show you how you can eat delicious food that is natural and totally free of fake foods. I congratulate you for choosing to embrace real foods. These foods are natural and fill your cells with nutrition. These foods will fill you with energy, vitality and aliveness. Whenever you can, always choose local, organic food. I encourage you to listen to your own body and allow it to guide you to connecting with the foods that fill you with health and energy. Enjoy these recipes and I wish you all the very best on your journey towards health and wellbeing. Katrina Love Senn Katrina’s Kitchen – Fast and Fabu lous Healthy Recipes 3 | P a g e Contents Breakfast 5 Baked (or Unbaked) Granola 7 Swiss Style Bircher Muesli 9 Fresh Fruit Fiesta 11 Scrambled Eggs 13 Omelette with Cheesey Mushrooms 15 Princess Porridge 17 Lunch 19 Avocado and Artichoke Salad 21 Roast Winter Vegetables 23 Avocado and Tomato Snack 25 Open Salad Sandwich 27 Wheat-Free Vegetarian Wrap 29 Summer Seasonal Salad 31 Pomegranate and Goats Cheese Salad 33 Lentil & Lemon Moroccan Soup 35 Grilled Mediterranean Medley 37 Juicy Cucumber Salad 38 Mozzarella with Cracked Black Pepper 41 Dinner 43 Pumpkin and Coconut Curry on Millet 45 Asian Noodle Soup 47 Roast Sweet Potato on Seasonal Greens 49 Red Thai Curry with Vegetables 51 Honey and Rosemary Roast Vegetables 53 Fresh Basil and Pesto Quinoa 55 Quinoa with Seasonal Greens 57 Roast Beetroot Salad 59 Avocado and Herb Salad 61 Mixed Vegetable and Nut Roast 63 www.KatrinaLoveSenn.com Katrina’s Kitchen – Fast and Fabu lous Healthy Recipes 4 | P a g e Dessert 65 Raw Chocolate Hearts 67 Apple Crumble 69 Double Chocolate Fudge Cake 70 Chocolate Oatcake Slice 73 Raw Chocolate Mousse 75 Berry Sorbet 77 Chia Chocolate Heaven 79 Snacks 81 Sliced Mangoes 83 Fresh Bowl of Cherries 85 Fresh Fruit Platter 87 Sweet Potato Wedges 89 Vegetable and Goat Cheese Platter 91 Kale Chips 93 Drinks 95 Fruity Water 97 Blackberry Smoothie 99 Detoxifying Green Juice 101 Healing Green Smoothie 103 Miracle Weight Loss Juice 105 Honey and Lemon Tea 107 Chocolate Shake 109 Vanilla Crunch Shake 111 Fresh Orange Juice 113 Tropical Fruit Smoothie 115 Healthy Substitutes 117 Acknowledgments 118 www.KatrinaLoveSenn.com Katrina’s Kitchen – Fast and Fabu lous Healthy Recipes 5 | P a g e Breakfast www.KatrinaLoveSenn.com Katrina’s Kitchen – Fast and Fabu lous Healthy Recipes 6 | P a g e www.KatrinaLoveSenn.com Katrina’s Kitchen – Fast and Fabu lous Healthy Recipes 7 | P a g e Baked (or Unbaked) Granola Ingredients • 3 cups of rolled oats • 3 – 5 Tablespoons of butter • 3 Tablespoons of honey • 1 cup desiccated coconut or coconut flakes • ½ cup sunflower seeds and pumpkin seeds • ¼ cup sesame seeds Equipment • 1 x large flat baking tray Directions Place oats and coconut oil in large flat baking tray. Add the butter and honey (in big blobs) on top of the oats. You may want to add a bit more or less but typically I add enough to ensure that the oats will become well coated when this melts. Place in oven for 200 C for 10 minutes or until the oats start to turn golden brown. Watch the oats carefully as they change colour quickly! When the muesli is almost cooked, add nuts and seeds as desired. Cook for a further 5 or 10 minutes, just enough to gently toast the nuts and seeds, turning them golden brown. Leave the mixture to cool. When cooled completely, store in a dry container. Katrina’s Quick Tips * For a vegan alternative, use olive or coconut oil, instead of butter. * For a raw alternative, mix together ingredients in a bowl and store. * If you want crunchy clusters, do not stir the granola as it cooks. * Add chopped dried fruit as desired: figs, prunes, apricots, dates, banana chips, pineapple chunks, apple chunks or papaya chunks. * This healthy and easy-to-make breakfast treat lasts really well. www.KatrinaLoveSenn.com Katrina’s Kitchen – Fast and Fabu lous Healthy Recipes 8 | P a g e Katrina’s Kitchen – Fast and Fabu lous Healthy Recipes 9 | P a g e Swiss Style Bircher Muesli Ingredients • 3 cups of rolled oats (finely ground) • 1 - 2 cups liquid of your choice • 1 - 2 apples (peeled and grated) • ½ - 1 cup chopped mixed dried fruit • 1 cup of organic yoghurt • 1 - 2 Tablespoons honey • ½ - 1 cup different seeds of your choice • 1 teaspoon cinnamon Equipment • 1 x flat baking tray • 1 x mixing spoon • 1 x big mixing bowl Directions Combine rolled oats, liquids, grated apples, honey, cinnamon and seeds in a big bowl. Soak overnight. Add to mixture chopped dried fruit such as raisins, papaya, dates, figs, pineapple, apricots and yoghurt. Katrina’s Quick Tips * For a vegan alternative, omit yoghurt and add more liquids instead. I like to use non-dairy milk (oat, soy or almond). Apple juice (not from concentrate) is also very tasty. * Serve in a glass for a special occasion and topped with fresh or dried fruit as desired, such as goji berries and/or bee pollen. * Add roasted nuts into the oat mixture. * Add raspberries or strawberries to the yoghurt, for a splash of pink! * This healthy and easy-to-make breakfast treat lasts for at least 5 days when kept in the refrigerator. It is a great recipe to make at the start of the week. You will know that you always have something fast and healthy to eat in the morning for breakfast. www.KatrinaLoveSenn.com Katrina’s Kitchen – Fast and Fabu lous Healthy Recipes 10 | P a g e
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