Super healthy 4 course meal from me to you xoxo


Here’s an idea for you.
Breakfast, lunch, dinner and dessert.

All #dairyfree#glutenfree#sugarfree. You may have food intolerance, be vegan or just looking for tasty, healthy alternatives. Whatever your reason for looking for something different I’m sure you’ll love these! Feel free to share and spread the Tonic love!

Clockwise from top left:

BREAKFAST: Overnight vanilla soy oats layered with chopped mixed nuts, shaved coconut and topped with homemade strawberry & raspberry jam (blended defrosted frozen berries with half a tsp of Truvia).
Raw overnight oats method: in a jar, add 2 tsp vanilla extract and some soy milk to your dry oats. Stir and leave overnight. Layer up with the other goodies in the morning. The benefit of raw oats is that they’re much more nutritious. Soaking them dissolves the phytic acid which surrounds all grains. This allows the nutrients in the oats to be absorbed better by your body.

LUNCH: Fabulous falafels! These are yellow split pea and chickpea. Cook the yellow split peas and chickpeas. Drain then add lemon juice, sea or rock salt, mixed herbs, garlic, and little oil (sesame or rapeseed?). Soften some leeks and onions in a pan. Mix everything together and pulse briefly in a food processor. Roll into balls and oven bake until golden. Approx 20 minutes at 190 degrees C. Serve with hummus, garlic and cayenne tofu mayo and a fresh salad.

DINNER: Lasagne!
Pasta free
Cheese free
Meat free
Fat free
Dairy free
Gluten free
Okay….This was a little more time consuming than I’d usually like but I was cooking for a few people and it really only took 40 minutes including cooking time. So not too bad really.

Use sliced courgette in place of pasta sheets, slice thinly or use a potato peeler (I used the peeler).
I layered mine up with barely cooked broccoli, mushrooms, leeks and carrots. I used a tomato passata sauce but added in extra garlic, mixed herbs and paprika for a smokey flavour.

Cheese(less) sauce:

Boil up 2 or 3 cups of cauliflower in lightly salted water.
Blend with oat milk, 2 tsp Dijon mustard, 3 tbsp nutritional yeast, rock or sea salt and black pepper.
Layer everything in a casserole dish. Top with sliced tomatoes and an extra sprinkle of nutritional yeast.
Bake at 220 for approx 20 minutes.
Garnish with fresh basil.

DESSERT: Raw jammy, coconut, creamy, chocolatey, ice cream pots.

Pre-freeze some peeled and chopped bananas. Blend them in your food processor with a little vanilla essence.
Swirl in some raw blackberry jam (simply defrost some blackberries, blend with a 1/4 tsp Stevia)
Blob on 2 tsp coconut cream (the cream from the top of a can of coconut milk)
Add chunks of raw brownie
Sprinkle over some crushed raw cacao nibs or dark chocolate drops.  


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