Recipes – First 4 weeks

This is the most restrictive period for the Candida diet, where the aim of the diet is to eliminate the major foods that contribute towards a yeast overgrowth, including gluten, sugar, refined carbs, high GI foods, as well as fruits. In their places, they have being replaced by healthy fats, protein, vegtables, yoghurt, nuts and seeds. Essentially a whole foods diet that will reduce inflammation, feed your microbiome, and nourish your body with vitamins and minerals.

Breakfast

Boiled eggs and avacado with toasted pumpkin seeds

Ingredients,

  • One full avacado
  • One boiled egg
  • 2 TBS of pumpkin seeds

Method

  • Peel avacado
  • Hard boil egg for 10 minutes
  • Mash both avacado and egg with fork and sprinkle over pumpkin seeds
  • Season with salt and pepper

Breakfast

Smoked Salmon, Scrambled Eggs and Avocado

Ingredients

  • Coconut Oil
  • 2 to 3 eggs (to your likening)
  • Half an avocado

Method

  • Heat Coconut oil in a non-stick pan (make sure it doesn’t smoke)
  • Whisk the eggs and then pour into pan with the heated Coconut Oil
  • Cut up Smoked salmon into small pieces
  • Mix through with the scrambled eggs

Buckwheat Granola

INGREDIENTS

  • 1 cup (200g) raw buckwheat
  • 1 cup (160g) sunflower seeds, chopped
  • ½ cup (200g) pumpkin seeds
  • 1 tablespoon lemon juice
  • ¼ cup (35g) sesame seeds
  • ¼ cup (45g) chia seeds
  • 1 teaspoon ground ginger
  • 6 tablespoons coconut oil, melted
  • Coconut Yoghurt to serve

METHOD

  1. Preheat oven to 150°C (300°F).
  2. Place in a large bowl the buckwheat, brazil nuts, pumpkin seeds the sesame seeds, chia seeds, ginger, and coconut oil. Toss to combine and spread evenly over 2 baking trays lined with non-stick baking paper.
  3. Bake, stirring occasionally, for 45–50 minutes or until golden and crisp. Break into pieces and store in an airtight container until ready to use. Serve with coconut yoghurt or Greek yoghurt. Serves 4.

Curried cabbage Fritters

INGREDIENTS

  • 3 cups (250g) shredded white cabbage
  • 1 cup coriander (cilantro) leaves, chopped
  • ½ cup (70g) chickpea flour
  • 2 teaspoons curry powder
  • sea salt and cracked black pepper
  • ½ cup (125ml) soda water
  • 1 tablespoon lime juice
  • 1 tablespoon extra virgin olive oil

Curry leaf oil with cucumber  and yoghurt

  • ⅓ cup (70ml) extra virgin olive oil
  • 2 teaspoons brown mustard seeds
  • 1 long red chilli, thinly sliced
  • 12 curry leaves
  • 250g baby cucumbers, halved
  • 1 cup (280g) natural Greek-style yoghurt or Coconut Yoghurt
  • sea salt and cracked black pepper,
    to serve

METHOD

  1. To make the chilli and curry leaf oil, place the oil, mustard seeds, chilli and curry leaves in a small saucepan over medium heat and cook for 3–4 minutes or until the oil is warmed and the curry leaves are crisp. Spoon over the cukes and yoghurt and sprinkle with salt and pepper to serve.
  2. Place the cabbage, coriander, chickpea flour, curry powder, salt, pepper, soda water and lime juice in a large bowl and mix to combine. Heat the oil in a large non-stick frying pan over high heat. You will need to press the mixture into the pan and cook for 5–6 minutes. Place a plate over the pan, carefully turn out fritter and flip over. Return to pan and cook for a further 5 minutes or or until cooked through. Serve with the chilli and curry leaf oil, cucumber and yoghurt. Serves 4 as a side.

Lunch

Roasted Salmon, aubergine and Tomato

Ingredients

  • I Fillet of Wild Alaskan Salmon
  • I medium Aubergine
  • 6 Cherry Tomatoes
  • 6 Olives
  • Half a lemon
  • Salt and pepper

Method

  • Pre heat over to 200°C with
  • Chop aubergine into small one centimetres cubed. The same size as you would do if you were roasting cubed potatoes. Put them in a bowl and pour 2 tablespoon of extra virgin olive oil and some sea salt. Shake and try and cover the cubed aubergine with the oil.
  • Put them in a roasting tray and put them in the oven for 10-15 minutes.
  • Slice your cherry tomatoes.
  • After the aubergine has been in the oven for 15 mins, taken them out and stir them
  • Toss in the cherry tomatoes and capers and put the filet of salmon on top and put back in the oven and cook for another 10 minutes until the fish is just cooked through.
  • Take them all out and arrange the aubergine and roasted tomatoes first on a plate, put the fish on top and scatter over the olives, lemon juice and add a little salt and pepper

Tomato and Zucchini Soup

Ingredients

  • Clove of garlic
  • One white or red onion
  • 12 Large Tomatoes
  • 3 Zucchini
  • Fresh Basil

Method

  • Heat Extra virgin olive oil on a medium heat
  • Add chopped onion and saute for 4 minutes
  • Then add your chopped garlic and continue to saute for another min
  • Increased the heat and add your roughly chopped tomato and chopped zucchini
  • Saute on high heat for a couple of minutes
  • Bring down the heat and continue to cook for 4-5 minutes
  • Add water and bring to the boil. The water should just about cover all the ingredients and bring to a simmer.
  • Simmer for 15 minutes and add chopped Basil
  • After a couple of minutes, take it off the heat and let it cool and whizz it up with a hand blender

Chicken, Goats Cheese, Avocado and Walnut Salad

  • I Organic Chicken Breast
  • I Handful of Rocket
  • I Half an Avacado
  • 1/3 Cucumber
  • Handful of Pumpkin Seeds and Walnuts
  • Coconut Oil

Method

  • Cute the chicken into bite size cubes
  • Heat Coconut oil in a non-stick pan to medium heat and cook for 8-10 minutes until the chicken is cooked through (Chicken should be white right through)
  • Cut cucumber into 1 mm thick slices and put into the bowl with the rocket
  • Cut the avocado and goats cheese into 1 cm cubes and add to the salad bowl
  • In another pan, toast the pumkin seeds and walnut on a medium heat for a few minutes. They should be slightly toasted but not black.
  • Add them to the salad bowl with the chicken and toss.
  • Drizzle some lemon juice and extra virgin oil and combine

 

Dinner

Red Pepper and Asparagus Frittata

Ingredients

  • One red pepper
  • One clove of garlic
  • 5 Asparagus Tips (Stalks removed)
  • 5 Organic Eggs
  • Coconut Oil

Method

  • Heat Coconut oil in a non-stick pan to medium heat
  • Thinly slice red pepper garlic clove and add to the pan
  • After one minute, add the asparagus spears to the pan and continue to cook for 6-8 minutes, so they are soft
  • Whisky up the eggs in a bowl with a pinch of salt and pepper
  • Add them to the pan and make sure the veg are evenly spread out
  • Leave them to cook for 6-8 minutes where you can see they have started to settled
  • Turn the grill on to medium and preheat for a few minutes
  • Take the eggs off the stove and put them under the grill and let them cook for another 3-5 minutes
  • Take the pan out and put a plate over the pan when its cooled down
  • Flip the pan the frittata should come out

 

Darkened Monkfish with creamy yoghurt celeriac salad

  • ¾ cup natural Greek-style (thick) yoghurt
  • 1 Tablespoon of lemon juice
  • ¼ cup finely chopped chives
  • 700g celeriac (celery root), peeled and shredded
  • 2 Carrots, peeled and shredded
  • ¼ cup dill sprigs
  • ¼ teaspoon each of paprika, cayenne powder and black pepper

METHOD

  1. Preheat oven to 200°C (350°F). Place the yoghurt, lemon juice, salt, chives, celeriac and half the dill in a large bowl. Toss to coat.
  2. Place the paprika, cayenne pepper, and pepper on a tray and mix to combine. Press all sides of the monkfish into the mixture to coat.
  3. Place the Monkfish on a large oven tray. Drizzle with the oil and cook for 10 minutes or until the fish is cooked to your liking.
  4. Divide the celeriac/carrot mixture and salmon between plates and top with more lemon juice, salt, pepper and remaining dill to serve.  Serves 2-4

 

Thai Prawn Curry with Buckwheat Noddles

Ingredients

  • 8 Large Peeled and De-veined prawns
  • Thumb Sized piece of ginger roughly chopped
  • One red chilli, seeds removed, finely chopped
  • 4 Garlic Cloves
  • 3 Stalks of lemon grass ends bashed and remove the hard stalks and finely chopped
  • 2 tablespoons of coriander leaves
  • 4 Tablespoon of Olive oil
  • I can of full fat Coconut Milk
  • 2 shallot
  • I lime
  • ½ teaspoon of turmeric
  • 8 Baby Aubegines
  • 1 Beef tomatoe, quartered

Method

  • Throw the ginger, garlic, chilli, lemongrass, shallots, 2 Tablespoon of coriander, half the olive oil and turmeric into a mini food processor and pulse to a fine paste
  • Heat the remaining olive oil on a medium heat and add the paste and cook for 4-5 minutes on a low to medium heat. You are trying to cook off the raw taste of the ingredients
  • Cut the baby aubergines and add to the pan and saute for 1-2 minutes
  • Then add the coconut milk and bring to a simmer
  • Add the tomatoes and cook for 5-7 minutes
  • Cook the noddles according to instructions
  • Add the prawns and coriander to the sauce
  • Add the noddles to a bowl
  • Pour over the prawn thai sauce
  • Squeeze over the lime juice and stir through