HEALTHY LIVING

Keep Life Simple, Experience Tranquillité

@tranquilliteretreats
www.tranquilliteretreats.co.uk

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CO N T E N TS
The Aut ho r — 03

Abo ut Tra nqui ll ité Ret reats — 05

H a p p i ness Char t — 06

L i fest y l e H a bi ts — 08

G enera l N ut ri t i on Adv ice — 10

E xa m p l e Meal Pl an — 14

S m oot he Receipes — 16

B rea kfa st D ishes — 18

F i sh & S ea food D i shes — 21

Mea l & Po ul t ry D ishes — 23

Veg a n & Vegetarian D i shes — 26

H ea l t hy Treats — 29

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E N J OY A H A P P I E R
H E A LT H I E R L I F E
Joe is the co-owner of Tranquillité Retreats along with his wife Maria. Joe and Maria currently spend their
time between their home in Manchester and their idyllic retreat venue in France. Joe and Maria have a
lively little son called Alfie who is their world!

After spending 13 years as a police officer Joe decided to follow his passion of health, exercise and
nutrition. He is now a qualified Personal Trainer and Strength and Conditioning Coach with a Level 1
Certification in Sports and Exercise Nutrition from Precision Nutrition.

Joe has a specific interest in nutrition, which has led him to study numerous books and research papers
by respected doctors, scientists and professionals. During his studies Joe has tried to wade through all the
conflicting theories and opinions to develop a sensible, balanced view on how to lead a healthy life.

Joe believes there are many ways to achieve good health and we should all seek to find what works best
for us individually. However, there are certain basic principles we can all benefit from and the purpose of
this booklet is to provide a foundation for everyone to lead a happier healthier life.

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4
TRANQUILLITE LIFESTYLES
Tranquility - quality or state of being tranquil;
calmness; peacefulness; quiet; serenity.
The modern era is dominated by technology, which has created a society addicted
to instant gratification. We rush around with our heads in our phones, worrying about
what everyone else is doing and feeling frustrated about our own lack of progress.
Everything is at our fingertips so we want it all and we want it now. This often creates
stress, leads to poor lifestyle choices and prevents us from having clarity of thought or
enjoying the moment.

At Tranquillite Retreats we believe in making efforts to live a more tranquil lifestyle.

Bringing peacefulness to your life will allow you to think clearer and decide what really
matters to you, rather than being dragged along by the whirlwind of commercial
marketing and advertising. When people attend our retreats the aim is to help
guests connect back to their basic pleasures. Technology is kept to a minimum,
leaving everyone with more time to enjoy simple pleasures such as good food, social
interaction, exercise and outdoor living.

We fully appreciate that it’s unrealistic to expect everyone to lead this type of lifestyle
all the time. Most of us lead busy lifestyles out of necessity and it’s hard to find time for
true relaxation. However, we should all be looking for ways to get a better balance.
The all too common quote we use is “I’m too busy”. In some circumstances this may be
true, but usually it is an automatic response we provide without giving it much thought.
An honest assessment of our daily schedules will reveal times when we are carrying
out activities and tasks that are far from vital, therefore including healthier habits just
requires a bit more effort and adjusting of priorities.

In this document we will provide general lifestyle and nutrition tips that will help you
find a more tranquil balance. We will also provide you with tips on how to organise your
eating patterns and we will include a small selection of the tasty, healthy meals that
have been a real hit with guests at our retreats.

The ultimate tranquil lifestyle can be obtained when you combine good nutrition with
healthy habits.

**Please note that we will soon be releasing a Tranquillite Lifestyles Ebook that will expand significantly on
the advice provided here, with a much wider range of tasty meals to try at home**

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TRANQUILLITE
H A P P I N E S S C H A RT
Happiness means different things to different people. However, the following chart
will give you a fair indication of how happy and content you are with life in general.
Complete the chart now and add up your scores to give a number out of 100. We are
not going to set a value on what number you should achieve because happiness is
very subjective. What we would suggest is that you read the following guide and make
lifestyle changes to improve your score over time. Revisit the chart every few weeks/
months and check whether things have progressed.

HAPPINESS BEHAVIOUR SCORE BETWEEN 1 - 10

I feel good when I look in the mirror

I feel confident in the clothes I wear

I enjoy exercise and the physical and mental

benefits it brings

I have a good relationship with food and enjoy most of

the meals I consume

I have a healthy balanced diet which allows me to enjoy

treats without feelings of guilt

I generally wake up feeling positive

about the day ahead

I generally go to bed with a clear and relaxed

state of mind

I have a healthy balance between work, rest

and relaxation

I am generally able to cope with stress effectively

I have healthy positive relationships with close friends

and family

TOTAL (out of 100):

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10 KEY LIFESTYLE HABITS
At Tranquillite Retreats we try to incorporate certain principles into our lifestyles that help us live in the
moment with a healthy mind and body. The following 10 tips are all simple and straight forward, but easily
forgotten when we allow life to cloud our conscious thought.

Exercise daily Get out of your comfort zone

Get quality sleep Manage stress

Spend time outdoors Stretch/mobilise the body

Learn to breath correctly Limit use of technology

Live in the present moment Surround yourself with positive people

S U M M A RY
Healthy lifestyle practices and good nutrition go hand in hand. Once you start to improve one side then it
becomes far easier to improve the other side.

There is a fascinating book called The Chimp Paradox by Prof Steve Peters, in which he explains how the
brain is divided into different sections. He simplifies the main areas into the Human brain, the Chimp brain
and the Computer brain. The Human brain is the area we use to make calm, reasoned and considered
decisions. The Chimp brain is the animalistic survival area, which makes decisions based on feelings and
emotions. The Computer is the storage area built up over years, which the Human and Chimp brains
access to help their decision making processes.

Prof Peters explains how we should make most of our decisions using our Human brain, whilst making
efforts to understand and manage our Chimp brain. Failure to do this often leads to the Chimp brain taking
control and making rash decisions that we usually regret.

Most people who struggle with their health and nutrition will be allowing their Chimp brain to make too
many choices, often based on negative information stored in the Computer. We already have physical
tendencies towards sugary and fatty foods, which become stronger when our health deteriorates and
hormones are unbalanced. If we then fail to recognise our Chimp taking control it is likely that we will
make regular unhealthy choices without even realizing it.

However, by working on the 10 Lifestyle habits you will put yourself into a better place to deal with the
Chimp brain and allow the Human brain to make healthy, considered choices. It will also help you to
replace negative thought patterns held in your Computer brain with more positive ones.

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 Follow your goals and
chase the highs, but always
remember that truly happy
people can find contentment
and enjoyment from the
most simple of experiences
J O E TR I PETT

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GENERAL NUTRITION ADVICE
Nutrition has become a complicated subject in modern times and there is a vast amount of advice
available about what we should and shouldn’t be eating. This advice is often conflicting, with many
different ‘expert’ opinions being put forward on social media. Some people give convincing arguments
when promoting a certain way of dieting. However, if you dig deep into the research you will find that
studies backing particular approaches are often inconclusive. Therefore be careful before strictly following
any new methods that are proposed to you.

At Tranquillite Retreats we promote a balanced approach without the use of any extreme dieting
methods. There is no ‘one fits all’ approach to achieving this because we are all so individual. What we all
need to do is take a more considered approach, where we learn more about our bodies and what works
for us. Experiment with different methods using gradual changes over time, rather than trying to change
everything at once – this way you are more likely to identify things that work particularly well and things
that are causing you issues.

You will recognise when you’ve got things right because a healthy diet should make you feel happy about
your appearance, reduce your stress levels, focus your mind and energise your body.

Despite our individuality, there are some basic principles that we would all benefit from following. I will
explain a few of the areas that we feel would benefit the majority when trying to find their optimal diet,
starting with the Tranquillite Retreat top 10 nutrition tips……

TRANQUILLITE NUTRITION
TO P 1 0 T I PS :
Drink plenty of water, Eat vegetables with most meals
preferably filtered – variety of colours but plenty of
green leafy types

Eat quality protein with every meal

Eat a variety of fruit but generally
limit intake to approx. 2-3 portions
Eat healthy fats daily per day

Consume carbohydrates based

on exercise levels and ability to Eat slowly and stop before
process them getting too full

Limit alcohol consumption Recognise how you feel after

consuming meals and certain foods

Limit consumption of refined sugar

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“ I T ’S A L L A B O U T BA L A N C E ”
How often have you heard people say this?? I hear it a lot and agree with the general concept. However,
this is quite a vague term and people have very different ideas about what balance should be. To some
it might mean being generally healthy during the day and then scoffing a whole packet of biscuits in the
evening, whereas to others it might mean having a strict diet all week and then enjoying just one treat
meal at the weekend.

Everyone needs to find a balance that suits their lifestyle and their particular goals.
If you are happy carrying a bit of extra weight then balance might mean enjoying a treat each day and
a few drinks at the weekend. If you have a strong desire to get lean then balance needs to weigh more
towards controlling your urges and only having the odd treat each week. If you want a full washboard
stomach then balance often means a relatively strict diet with treats factored in to a well structured plan.

Being 100% ‘clean’ is unrealistic and unsustainable for pretty much everyone. The main difference between
the levels of health is conscious thought. Healthier people will enjoy treats knowing where they fit into their
overall eating patterns. Unhealthy people will succumb to treats on a regular basis, often through habit
or strong physical or mental urges. Their treats will regularly be followed by feelings of guilt, so the term
‘balance’ will be used as an excuse or self justification.

Therefore everyone should look to find the right balance based on their individual circumstances and
aspirations. A good indication of having the right balance is when you are happy with your health and
body shape but can enjoy treats without any guilt!

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H E A LT H Y L I V I N G
‘ON THE GO’
One of the biggest struggles with nutrition in modern life is finding time for good health.
The idea of sitting down and enjoying meals at a dinner table is becoming far too rare.
Breakfast is often skipped or grabbed quickly as we rush out the door, lunch is a quick
sandwich at the work desk, then dinner is something pre-cooked and eaten in front of
the television. This won’t be true for everyone but I’m sure it will sound familiar to many.

Firstly we would urge people to try and find more time for meals. We accept that
people lead busy lifestyles, but eating on the go has become a social norm that has
crept in without enough conscious thought. People now feel guilty about spending time
eating, thinking that they should be using it doing something more productive. However,
taking time to enjoy meals will reduce stress, assist digestion, improve energy levels and
increase productivity throughout the day.

Therefore we urge you to set alarm clocks 15 minutes earlier to allow time for a proper
breakfast. Take time away from your desk or other place of work and sit down to
relax and enjoy your lunch. Prepare evening meals with friends and family then enjoy
them at a dinner table instead of in front of the television. These are simple things that
have become so alien to many, but you would be surprised at how much of a positive
impact they can have.

There will always be times when it is not possible to prepare meals and sit down to
enjoy them. However, no matter what your situation, there will nearly always be an
option that can fit in with a healthy lifestyle. There is no perfect meal, so you just need
to put in a bit of thought and make the best choice in each situation.

If tomorrow is going to be a busy day then plan and prepare your meals. Make
breakfast and lunch before going to bed and put them in tupperware. If you are going
to be on the road then have some healthy snacks to hand, such as nuts, fruit, oatcakes
etc. All supermarkets and most eateries now have relatively healthy options, with
ranges of salads, vegetables, pre-cooked lean meats, fish etc. Make conscious decisions
in these establishments based on health, rather than allowing your basic urges to
choose the most convenient option.

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FORMING NEW HABITS
Eating and drinking are very habitual processes. Our habits are formed in many
ways, but they are often linked to emotional experiences. Our eating and drinking can
therefore be affected by various emotions such as sadness, joy, depression, anxiety,
stress etc. Examples of this include bingeing on chocolate when upset, skipping meals
when stressed, drinking excessive amounts of alcohol when celebrating. It can also be
something as simple as having a couple of biscuits with a brew, or wanting a cigarette
when drinking alcohol.

Our busy and stressful lives can often lead to diet being pushed down the order of
importance. Little thought goes into meal planning so we end up skipping meals and
grabbing convenience foods full of sugar, fat and salt.

The key point from this day forward is to develop positive habits with eating and
drinking. Make nutrition a priority because a healthy diet will have a massive impact on
how you feel physically and mentally.

It is hard to replace strong habits and there is no ignoring the fact that it will take a lot
of commitment. You are likely to have setbacks, but please don’t view these as failures.
Learn from why they happen and get back on track as soon as possible. Gradually
replace unhealthy habits with healthy ones. Healthy habits that fit your lifestyle can be
as strong if not stronger than unhealthy ones, especially when you have experienced
the benefits they can bring.

Many people fail to improve their nutrition over the long term because they try to
change too many things at the same time. I like to follow the Precision Nutrition principle
of tackling a small number of habits at a time, moving on to the next challenge once
these habits have been changed.

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EXAMPLE MEAL PLAN
This is by no means the perfect meal plan. I have included it to give a general idea of
what a relatively healthy weekly meal plan should look like. The main things to note
are that all meals involve fresh produce, there is plenty of variety and there is a good
balance of protein, fat and carbohydrates.

(Some of these recipes are included below, whilst the others will be in the Tranquillite
Lifestyles Ebook which will be released soon)

Meal 1 Meal 2 Meal 3 Snacks Drinks

Kiwi, Tuscan bean Spiced lentils Almond Tea/coffee,
Monday spinach and stew with spinach butter and herbal teas,
(meat free avocado vegetable 2+ litres
day) smoothie sticks water

Smoked Chicken Joey Sushi or Tea/coffee,

salmon with breast and Trippiani’s fresh fruit herbal teas,
avocado, halloumi Special 2+ litres
Tuesday
walnuts and salad with Bolognaise water
spinach beetroot
paste
Mackerel Turkey Thai curry Hummus Tea/coffee,
with burgers with (chicken or and veg herbal teas,
poached salad fish) sticks 2+ litres
Wednesday
eggs and water
wilted
spinach
Yoghurt, nuts Salmon with Paella Peanut Tea/coffee,
and berries chopped butter herbal teas,
Thursday salad energy balls 2+ litres
water
Feta Chicken Baked cod Fruit and Tea/coffee,
Omelette salad with with sweet yoghurt herbal teas,
Friday tomato and potato 2+ litres
bean salsa wedges water
Steak with Sweet Prawn and Quinoa and Tea/coffee,
balsamic potato, mint seabass stir almond herbal teas,
Saturday
vegetables and feta fry flapjacks 2+ litres
patties water
Protein Mushroom Roast dinner Raw choc Tea/coffee,
pancakes and nut bites herbal teas,
Sunday asparagus/ 2+ litres
pea risotto water

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B A N A N A & M I X E D B E R RY
S M OOT H I E

In gre d ient s.

• Handful of mixed berries

• ½ banana
• 1 tbsp. nut butter (peanut, almond, cashew)
Preparing Times
• ½ tsp Cinnamon
5 minutes
• 1 tbsp. Flax/hemp/chai seed
• 1 scoop Whey protein powder, or few tbsp.
Greek yoghurt
• Almond or other milk to desired consistency

Pre pa ra tio n s.
Serving Portion for
1 Person Blend all of the ingredients together at once until smooth.

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GORGEOUS
G R E E N S M OOT H I E

Ing red ient s.

• 1 Apple/kiwi
• Handful of spinach or kale
• Few chunks cucumber
• ½ avocado
Preparing Times • ½ banana
5 minutes • Few mint leaves
• 1 tbsp flaxseed
• ½ tsp Cinnamon
• Whey protein powder or Greek yoghurt (optional)
• Ice cubes
• Almond or other milk to desired consistency
Serving Portion for
1 Person Prepa ra tio n s.

Blend all of the ingredients together at once until smooth.

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Q U I N OA P O R R I D G E BRE AKFAST

Preparing Times Serving Portion for Serving Type

20 minutes 1 -2 People Hot

I n g re d i e nt s. Prepa ra tio n s.

• Approx 100g quinoa 01. Mix quinoa, cinnamon, nut butter

• Approx 250ml almond milk and almond milk (or other milk
alternative) in a pan and simmer for
• 1tbsp almond butter (or other nut butter)
15 mins.
• ½ tsp cinnamon
02. Mash avocado and banana then stir
• 1 banana
into quinoa when cooked.
• ½ avocado
03. Add flaxseed, mixed nuts and fruit
• 1 tsp flaxseed
(berries or kiwi)
• Small handful mixed nuts
• Small handful of mixed berries or 1 kiwi

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BA N A N A & M A N GO C H I A P OTS

Preparing Times
5 minutes

Serving Portion for

1 - 2 People

Serving Type
Cold

I n g re d i e nt s. Prepa ra tio n s.

• 4 tbsp Chia seeds 01. Place milk, banana, mango,

• 500ml of almond, cashew or cinnamon, ginger and lime juice into
coconut milk a blender or food processor and
blitz until smooth.
• 1 ripe baanana
• ½ ripe mango 02. Pour into a bowl and add the Chia
• 1 tsp cinnamon seeds before mixing well.

• ½ tsp ginger
03. Separate mixture into bowls or
• Zest and juice of 1 lime small glass pots, cover with cling
• Grated or desiccated coconut film and leave in fridge overnight.

04. Remove from fridge at breakfast

time and top with lime zest, grated
or desiccated coconut, pumpkin
seeds and/or nuts.

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P R O T E I N PA N C A K E S

Preparing Times
10 minutes

Serving Portion for

1 - 2 People

Serving Type
Hot

I n g re d i e nt s. Prepa ra tio n s.

• 3-4 eggs 01. Place eggs, oats, bicarbonate of

• 100g oats soda, cinnamon, butter and banana
in food processor and blitz into a
• 1 tsp bicarbonate of soda
batter
• 1 tsp cinnamon
• 1 tbsp almond or peanut butter 02. Heat small amount of oil or butter in
pan and pour in desired amount of
(optional)
pancake batter.
• 1 ripe banana
• Greek yoghurt 03. Heat on one side then flip or place
• Mixed berries under grill to finish

04. Top with mixed berries, yoghurt and

maybe a light spread of nut butter
(or a small drizzle of honey for an
added treat!)

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 FIS H &
M A C K E R E L , F E TA , S E AFOOD
D IS H E S
A P P L E & B E E T ROOT
SALAD

Preparing Times
5 - 10 minutes

Serving Portion for

1 Person

Serving Type
Cold

I n g re d i e nt s. Pre pa ra tio n s.

• Handful of spinach 01. Place spinach leaves in bottom of a pasta

• 1 grated apple bowl or on a plate

• 1 grated ball of raw or

02. Add sliced or grated apple, grated beetroot,
steamed beetroot
crumbled feta and chopped mackerel
• 1/4 pack of feta (freshly cooked, vacuum packed or tinned)
• 2 mackerel fillets
03. Mix together olive oil, balsamic vinegar,
• 1 tbsp extra virgin olive oil
honey and mustard
• 1 tsp balsamic vinegar
• 1 tsp honey 04. Drizzle dressing over salad
• 1 tsp mustard

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STEAMED/BAKED COD WITH
CURRIED LENTILS

Preparing Times
40 minutes

Serving Portion for

1 - 2 People

I n g re d i e nt s.

• 1 onion • Approx. 100g lentils • Ginger

• 1 red pepper • Coriander • Vegetable stock
• 1 courgette • Cumin • 1 tbsp tomato puree
• 2 cod loins • Garam masala • Sugar
• Small handful of mushrooms • Cinnamon • Large handful of spinach
• 2 tomatoes • Turmeric • 1 lemon

P re pa rati on .

01. Heat small amount of oil in pan. Add finely chopped onion and pepper and fry until
soft. Add chopped courgette, mushrooms and tomatoes and continue to fry
02. Rinse the lentils and mix into vegetables
03. Add 1tsp of coriander, cumin, garam masala, cinnamon, turmeric and ginger and stir
through.

04. Add vegetable stock, tomato puree and ½ tsp sugar.

05. Stir through and simmer for approximately 15 minutes, until the lentils are cooked
Add handful of spinach and allow to wilt
Add squeeze of lemon plus salt and pepper
06. Whilst lentils are simmering, wrap cod fillet or loin in foil with olive oil, sliced lemon, salt
and pepper. Place in steamer and steam for 10-15 minutes, or oven bake at 200C for
15-20 minutes depending on size of fish.
07. Spoon lentils onto plate/bowl and top with cod.

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 ME AT &
P OULTRY
D IS H E S :

RO S E M A RY
LAMB RUMP
WITH CHICKPEA
& BUTTERNUT
SQUASH SALAD

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RO S E M A RY L A M B R U M P W I T H
CHICKPEA & BUTTERNUT
SQUASH SALAD

Preparing Times Serving Portion for Serving Type

40 minutes 1 - 2 People Hot

I n g re d ie nt s.

• Good quality lamb rump steaks • 2 lamb rumps

• Few sprigs of chopped fresh rosemary • Approx. 10 sundried tomatoes
• 2 cloves of garlic • 1 tsp chilli powder
• Olive oil • 1 tsp paprika
• 1 small butternut squash • 1 tsp turmeric
• 1 tin of chickpeas (drained) • 1 tsp Cider vinegar
• Large handful of rocket • Honey
• Large handful of spinach • Salt and pepper

P re pa rati on.

For the lamb rump

01. Coat lamb rump with finely chopped garlic and rosemary, olive oil and seasoning.
02. Fry lamb on griddle pan or frying pan for approx. 3 minutes on each side (depending
on thickness and how well cooked you want it.)
03. Allow to rest for a few minutes before serving.

For the salad

04 Cut butternut squash into bite sized chunks.
05. Coat with paprika, chopped rosemary, seasoning and oil.
06. Place on baking tray in oven for about 30 minutes on 200C.

07. Place chickpeas on a separate baking tray and coat with chilli powder. Place in oven
for about 20 minutes.
08. Mix together olive oil, cider vinegar, ½ tsp turmeric and 1 teaspoon of honey to make a
dressing.
09. Once squash and chickpeas are cooked, remove from oven and place them in mixing
bowl.
10. Add spinach, rocket and chopped sundried tomatoes. Drizzle over dressing and mix
well before serving with the rested lamb.

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TURKEY BURGERS

Preparing Times
25 minutes

Serving Portion for

Approx 10 Burgers

Serving Type
Cold

I n g re d i e nt s. Prepa ra tio n s.

• 500g turkey breast mince 01. Blend all ingredients together in food
• 1 pack Feta cheese processor

• 2 apples
02. Shape into burgers and either grill or fry in
• 1 Small onion small amount of oil for about 10-15 minutes
• 1 tsp cinnamon
03. Serve with sweet potato wedges and
• 1 tsp nutmeg
homemade coleslaw
• 1 egg
• ½ cup oats

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 VE G E TARIA N
S W E E T P O TAT O , M I N T & VE G AN
D IS H E S
& F E TA PAT T I E S

Preparing Times
1 Hour

Serving Portion for

Approx 8 Patties

Serving Type
Hot

I n g re d i e nt s. Prepa ra tio n s.

• Sweet potatoes 01. Boil sweet potatoes in pan for approximately 15

• 1 egg minutes until soft, then drain and allow to cool.

• 1 tbsp flour
02. Mash the sweet potato with egg, flour, melted
• 1 tsp melted butter butter, feta and mint.
• ½ pack of feta
03. Season and shape into patties.
• Few sprigs of mint

04. Fry in small amount of oil on both sides, then

transfer to oven on low heat for 10 mins at 200C
and bake until crisp.

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L E N T I L B O LOG N A I S E

Preparing Times
40 minutes

Serving Portion for

2 People

Serving Type
Hot

I n g re d i e nt s. Pre pa ra tio n s.

• 1 onion – finely chopped
• 1 leek – finely chopped
• 1 stick celery – finely chopped
• 1 red pepper – finely chopped
• 1 carrot – finely chopped
• 1 small courgette – finely chopped
• 1 clove garlic – finely chopped
01. Heat small amount of oil in large pan
and add onion, leek, celery, green
pepper, carrot and courgette.
02. Fry for ten minutes until softened.
03. Add garlic, mushrooms and red wine
and continue to simmer.

• Handful of mushrooms – chopped

04. Add lentils, chopped tomatoes, vegetable
• 1 glass red wine stock and sugar.
• 100g red lentils
• 1 tin chopped tomatoes 05. Simmer for 20 mins until lentils soften.
Stir in lemon juice and basil.
• Vegetable stock
• ½ tsp sugar
06. Serve with spaghetti or sweet potato
• Handful of basil – leaves chopped wedges
• Juice of 1 lemon

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B E E T ROOT H U M M U S

In gre d ient s.

• 1 x can chickpeas
• Bunch of fresh basil
• Half a pack of steamed beetroot
Preparing Times
10 minutes • Juice of 1 lime
• 1 tsp mustard
• 1 tsp cider vinegar
• 1 tbsp honey
• Salt and pepper
• Extra virgin olive oil
Serving Portion for
• Tahini paste
Approx 5 Portions

Pre pa ra tio n s.

Blend all ingredients in a food processor, adding the olive

oil bit by bit until desired consistency is reached.

Serving Type
Serve with batons of veg such as celery, carrots & peppers
Cold

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 H E ALTH Y
PEANUT BUTTER TRE ATS
E N E R GY B A L L S

In gred ient s.

• 1/2 Cup Gluten Free Oats

• 1/2 cup Cacao or cocoa powder
• 1 tbsp Maca powder (optional)
Preparing Times
15 minutes • 1/2 Cup Sunflower or Flaxseeds
• 1 Cup Raisins
• 2/3 Cup Peanut Butter or Almond Butter
• 2 Tbsp Agave Nectar or Hone

Prepa ra tio n s.
Serving Portion for
Approx 10 Balls Mix dry ingredients in the food mixer first then add wet
ingredients peanut/almond butter and honey/agave
nectar once you have a dough like mixture just roll into
bite size balls and enjoy!

.
Serving Type
Cold

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Q U I N OA & A L M O N D F L A P JAC KS
Preparing Times
30minutes
I n g re d i e nt s.
• 1 cup cooked red quinoa
• 1 cup oats,
• 1 cup mixed dry fruit/chopped
almonds
• 3/4 cup almond butter,
• 1/2 cup honey,
• 1/2 cup of coconut oil,
• 1 tbsp spoon stevia,
• 1 tsp Himalayan salt,
• Dash of cinnamon,
Serving Portion for Serving Type
10 - 15 Balls Hot
Prepa ra tio n s.
01. Bake the quinoa and oats at 175 for 15 mins,
then mix these in a bowl with dry fruit and
chopped nuts.
02. Melt almond butter (or peanut butter),
honey, stevia (optional), salt and coconut oil
in a pan. Remove from heat as soon as it
begins to boil. Add to dry ingredients and
mix together.
03. Spread mixture on a baking tray. You can
use a baking sheet or grease baking tray
with coconut oil, make sure the mix is
pressed firmly into the tray. Bake for approx
15/20 mins at 175.
04. Leave to cool then cut up into squares
30