COPPER

+
CLOVES
CHALLENGE
,MEAL PREP GUIDE AND

RECIPE E-BOOK
 Hi guys!

I am so glad you signed up for the

Copper + Cloves challenge! It is really
simple- for just 6 days, you commit to
eating healthy, home cooked meals and
not ordering-in. By eating and living in
this way for just one week, you will
have a positive impact on your health
and the environment, pick up some
really good meal prep habits, and prove
to yourself that eating well at home is
totally possible.

A lot of people tell me they find it difficult to balance their busy

schedule with a healthy lifestyle, which is why they order-in on a
weekly or event daily basis. Cooking healthy home cooked meals is
actually easier, less time consuming and more fun than you think,
with a little planning and a little prepping, which can actually be really
enjoyable! This challenge, and the structure of this book, is here to
help you get into the meal habit! The recipes here are some of my
favourites, these are dishes I make all the time - I've selected simple
dishes that are possible to make in advance or batch make larger
quantities, which you can then use as part of another dish. The idea
is you put in a little bit of effort in advance, so you can make quick
and easy meals during the week. There's something really enjoyable
about spending some time on a Sunday planning and cooking so that
you can look after yourself in the week. It doesn't have to be a chore.
Grab a friend, put on some music and spend an afternoon in the
kitchen with these recipes!

Love,
Sarah
 TABLE OF CONTENTS

Get Started 1

Plan Guidelines and Goals 2

Suggested meal plan 3

Shopping list 5

How to meal prep 6

Recipes 8

Breakfast 9

Lunch / Dinner 20

Snacks & sweet things 45

 GETTING
STARTED
In the following pages, you will find a lot
of recipes that you can prep in advance
and use more than once in different ways
throughout the week.

I suggest you read through the entire

recipe pack first, to get ideas and pick out
the recipes that most appeal to you. I've
given a suggested meal plan as an
example- but I suggest you customise this
based on what jumps out at you.

Once you know which meals you want to

enjoy in the week, you need to work out
which recipes you need to make in
advance! I suggest you spend Sunday
afternoon in the kitchen, which should
take you through the first part of the week,
- then you can spend another weekday
evening, say Wednesday, spending a little
longer preparing a few more recipes,
which will see you through to the end of
the challenge!

Good luck! I am here to support you and

am with you all the way! x

1
Guidelines

No ordering-in, eat only home

cooked food for 6 days! Your
meals can be either recipes
from this book, food cooked
by someone else at home, or
from your other favourite
recipes from blogs or
cookbooks!

Practice meal prepping. Plan

at least some of your meals in
advance, and decide which
elements can be made in
advance, so you can quickly
and easily pull together a
nourishing meal during the
week

Enjoy the process! Appreciate

the joy of fresh produce and
the chance to be creative in
experimenting with new
flavours and techniques. Eat
slowly, enjoy every mouthful
and stop eating when you feel
full. Pack your leftovers and
re-purpose in one of the ways
suggested in this recipe pack!

2
 SUGGESTED MEAL PLAN

Monday
Breakfast: Apple pie overnight
oats
Lunch: Sweet potato bake with
roast vegetables and fresh
methi/spinach leaves.
Snack : Granola laddoo
Dinner : Charred tomato and bell
pepper soup Tuesday
Breakfast: Pea smash on
toast
Lunch: Mediterranean tray
bake
Snack: Hummus with carrot
Dinner: Broccoli stir fry

Wednesday::
Breakfast: Granola bowl
Lunch: Orange and coconut
salad
Snack: Carrot cake bites
Dinner: Loaded chickpea
pancake

Thursday
Breakfast:Banana oatmeal
pancake
Lunch: Wrap with hummus
Snack: Carrrot with smoky
brinjal dip
Dinner: Coconut and pumpkin
soup

3
Friday
Breakfast: Strawberry and
orange overnight oats
Lunch: Sourdough smeared
with hummus and topped with
roasted veggies and spinach
leaves
Snacks: Granola laddoo
Dinner: zoodles in aglio olio

Saturday
Breakfast: Chia seed pudding
topped with fresh fruit and granola
Lunch: Buddha bowl
Snack: Pea smash on sourdough
Dinner: roasted roots along with
cauliflower rice

Sunday
Breakfast: Banana
oatmeal pancakes
Lunch: Lentil salad
Snack: Smoky brinjal dip
with carrot
Dinner: Zoodles in
coriander pesto

4
 SHOPPING LIST
Stock up on Sunday!

GRAINS
PRODUCE □ Rolled oats
□ carrots □ Pearl barley
□ Baby spinach □ Millet
□ broccoli □ Quinoa
□ red onion □ Chickpeas
□ garlic □ Black masoor dal
□ zucchini
□ large sweet potatoes
□ Bananas
□ chikoo CONDIMENTS
□ Apples, □ Nuts
□ orange □ Seeds - chia seeds, pumpkin
□ lemons seeds
□ Herbs - Mint, coriander, dill □ Extra virgin olive oil
□ Peas cold pressed ground nut oil
□ Beetroot □ Dessicated coconut
□ Fresh coconut □ Feta cheese
□ Cherry tomato □ Gram flour
□ Tomato □ Jaggery liquid
□ Pumpkin □ Nut butters
□ Cauliflower □ Dates
□ Red bell peppers □ Coconut oil
□ Tahini paste
□ Cow peas
□ Coriander seeds
□ Hemp hearts
□ Cacao nibs
□ Chocolate

5
 HOW TO MEAL PREP

DO YOU HAVE
□ Read through the entire book. Decide which
EVERYTHING? meals you will be cooking.
□ Using the ingredients list, work out what you
have in your pantry already and what you need to
buy to make those recipes.
□ Do a big shop and buy those ingredients.You
want to have all of those ingredients so you can
easily pull meals together

MEAL PREP □ Peel, cut and freeze the bananas for the smoothie
CHECKLIST bowl
□ Make a big batch of granola, let it cool, and store
in an airtight container
□ Make the base for 2 jars of overnight oats and
store in the fridge
□ Make the chikkoo and orange compote
□ Make the chia seed pudding
□ Make a big batch of cow-pea hummus
□ Make pea smash and store it in the fridge in a jar.
□ Sprialise the zoodles and keep them in the fridge
□ Make the coriander pesto.
□ Make the tray bakes and roasted root veggies-
while the vegetables are roasting, you can get on with
other things in the kitchen!
□ Make some snacks! Get your food processor and
make the carrot cake bites and then roll out your
granola laddoos (using the granola you already
made!)
□ Make a batch of one of the soups! This can be
frozen in portions

6
RECIPES

8
BREAKFAST

9
 Granola
Ingredients (10 servings)
1/2 fresh coconut, thinly sliced
2 mugs rolled oats
1 mug almonds, chopped
1 mug pistas, chopped
1 mug pumpkin seeds
1 mug sunflower seeds
3 tablespoons flax seeds
3 tablespoons extra
virgin coconut oil
1/2 mug of liquid
jaggery or honey
3 tsp. cinnamon
powder
3 tsp cardamom
powder
1 tsp. sea salt
1 mug raisins
What to do
First slice the coconut into thin
slices and lightly toast in the oven
(around 180C) until starting to turn
golden brown at the edges (around
10 minutes). Set aside.
Put the oats and all the chopped
nuts and whole seeds into a mixing
bowl. Mix together the coconut oil,
the honey/jaggery liquid and the
salt and spices and then pour into
the dry oaty-nutty-seedy mixture.
Mix well until everything is well
coated and sticky.
10
 Transfer the mixture into a wide flat
baking tray and ensure it is even spread
across. Toast in the oven at 180C for
between 25-45 minutes (it totally depends
on the strength of your oven).

Take it out and stir it once after 15

minutes to ensure it toasts evenly.

Take it out of the oven and let it cool

down. Once cool, add the raisins and the
pre-toasted coconut. Store in a sealed,
clean jar for up to 3 weeks!

Make a big batch of this granola and the sprinkle on top of everything!
we include this granola as a topping for our overnight oats or chia seed
pudding recipes, or enjoy as a snack on its own or simply with curd and
fruits

11
Pea smash

Ingredients (3-4 servings) What to do

200g peas - frozen peas are
easiest or removed from pod
2 large handfuls of dill or
coriander or mint (or a mix also
works)
Juice of one lemon
2 tbsp hemp seeds or any type
of seed or nut
3 small garlic cloves
50 ml extra virgin olive oil
1 tsp each salt and freshly
cracked black pepper, to taste
Pour boiling water over the peas,
leave for 2-3 minutes and drain.
The peas should be just cooked
and still a bright, vibrant green
colour
Put all the ingredients in a mixer
and pulse until you have a rough,
bright green paste, flecked with
the herbs and pepper.
Empty it out into a jar and store
in the fridge for up to 2 weeks

Pea smash is a full of fibre, protein and healthy fats. It is the perfect
topper for toast (including our sweet potato toast!), a filler in a roti-
wrap, in buddha bowls- make a big batch and keep in your fridge for the
week!
12
Banana and cacao smoothie bowl

Ingredients (1 serving)
2 bananas, peeled, cut into
chunks, and frozen
1 tbsp almond butter
2 tbsp cacao powder
150ml cold brew or cooled
coffee
50ml filtered water
1 tsp cinnamon powder
1 tsp vanilla extract (optional)
What to do
Remove your bananas from the
freezer and drop them into the
blender
Add in the almond butter, cold
coffee, cacao powder, cinnamon
and vanilla extract (if using). Blend
until it reaches a thick, smooth,
creamy consistency

Empty it out into a bowl and top

Toppings
with some sliced banana, granola
Chopped nuts and nuts.
Seeds
Sliced Banana
Granola

Dessert for breakfast? Why not? This smoothie bowl is full of good fats
and energy which makes it perfect for breakfast! and it doubles as a
dessert for when you want something sweet..

13
Overnight oats - basic recipe

Ingredients (makes 1 jar) What to do

For the base
75 gms oats
175 ml plant-based milk
(such as coconut or almond)
½ tsp jaggery syrup or honey
½ tsp cinnamon powder
The previous night, or as part of your
meal prep, stir the milk in a bowl in a
bowl with the cinnamon and jaggery
liquid
Add in the oats, mix well, and let
everything soak together for 45 mins.
The oats will have soaked up the milk
and become soft.

Then put your soaked oats into jars

and top with your favourite toppings-
see next recipe!

Overnight oats  are one of my favourite breakfast options-they’re so quick,

delicious and versatile. You can add other flavours at this stage- try a teaspoon
of turmeric and 1/2 teaspoon of green cardamom powder for spiced oats! you
can also stir through a tablespoon of curd or coconut yogurt at this point to
make them creamier

14
 Overnight oats two ways

Ingredients (makes 1 jar What to do

each)
Chikoo & orange compote
1 chikkoo finely diced
Juice of one orange
Pinch of salt
1 tsp honey/jaggery syrup if
needed, to sweeten
Apple pie oats
1 apple, washed and sliced
A handful of granola
Pinch of cinnamon
Chikoo & orange compote
While the oats soak, heat a pan and
add the diced chikoo and orange
juice, and let the juice bubble.
Once it starts bubbling add the
jaggery syrup and salt and stir
continually until it thickens, remove
from the heat while it is still a thick
paste.
Once it cools down layer it into a jar
with the soaked oats and top with
granola or chopped nuts

Apple pie oats

Transfer the soaked oats into a
jar, stud your apple slices around the
edge of the jar to resemble a crown
(as shown in the picture above) and
fill the centre with granola.

You can top your oats with anything- seasonal fruit, compote, curd, nut
butter, honey or chopped nuts. try layering it with slices of banana and a
big dollop of peanut butter for a decadent breakfast! 15
 Sweet poato toast

Ingredients (makes 1-2 What to do

servings- 3-4 slices)
1 sweet potato
Topping suggestions
2 tbsp pea smash and a
handful of arugula leaves
Cut the sweet potato length ways
into thin slices and pop the slices
in the toaster on a medium setting
for 5-6 minutes—until they are
mostly cooked through. This
normally takes 2 rounds of toasting!

1 tbsp nut butter and 1

tbsp chikoo and orange
compote (see overnight
oats recipe)
1 tbsp cow pea hummus
(see snacks section) and 2
tbsp roasted veggies (see
traybake recipe!
When it pops up- check it is no
longer hard by poking with a knife-
if it is, just put them through
another round in the toaster!
Your toast is ready! Just pile with
your favourite toppings while still
hot and serve straight away

Sweet potatoes are full of fibre, nutrients and are nice and filling-
which makes them perfect for breakfast! Top them with one of our
suggestions, or even any sabzi you normally make at home for an easy
breakfast or snack

16
Pea smash on sourdough

Ingredients (Serves -1) What to do

1 tbsp pea smash
salt & pepper
2 tsp chilli flakes
1 slice wholegrain
sourdough
Your favourite herbs/
microgreens
Pop your slice of bread in the
toaster and set your timer
Pile the smash onto your
toasted sourdough and top
with coriander, mint,
microgreens, roasted veggies
etc.

I love topping my toast with some classic avocado smash, but when avocados
are not in season, pea smash works really well. I encourage you to load up
your toast any way you want. Adding a big dollop of hummus, coriander
pesto, roasted vegetables, feta cheese and a sprinkling of seeds are all great
options!

17
Banana oatmeal Pancakes

Ingredients (serves 2- What to do

makes 4 pancakes) Place all the ingredients in a
1 cup rolled oats blender. Process until
1/2 cup plant-based milk completely smooth.
1/2 cup water
1 ripe banana Brush oil in a large non-stick
1 teaspoon baking skillet or griddle over medium
powder, heat. Add batter and cook until
1/4 teaspoon salt edges are golden brown, about
1 tsp extra virgin coconut 2-3 minutes, flip the pancake
oil, for cooking and cook for another 2-3
1 teaspoon vanilla extract minutes.
(optional)
Stack in the centre of a plate
Toppings and top with seasonal fresh
Fresh fruit fruit and nuts.
Chopped nuts
Granola
Drizzle of nut butter

Pancakes are my weekend breakfast that i cook for friends when they come
over! These vegan pancakes are super healthy with very few ingredients
and full of fibre! Top them with fruit, nuts, and a handful of your
homemade granola!
18
Chia seed pudding

Ingredients (makes 1 bowl What to do

or jar) Blend the dates, cinnamon and milk
3 tablespoons chia seeds together along with the vanilla (if
3/4 cup plant-based milk using).
2 dates Add the chia seeds to the sweetened
1/2 teaspoon of cinnamon milk and stir really well, continuously,
1/4 teaspoon vanilla for 1 minute.
(optional)
Let the mixture rest for at least 45
Toppings minutes, but ideally overnight.
The pudding should be thick and not
Chikkoo and orange compote
too runny, you should be able to lift it
(see recipe under overnight
with a fork.
oats)
Homemade granola To assemble, layer the pudding in a jar
Fresh fruit with fresh fruit, nuts and nut butter.
Nut butter

Chia seed puddings are a great source of plant-based protein and are
great before a workout. You can prep the pudding the night before,
store in a jar, and leave it overnight in the fridge to grab in the
morning!
19
LUNCH/DINNER

20
Mediterranean tray bake
Ingredients (3-4 servings)
200 gms cherry tomatoes
3 red onions
2 red capsicum
1 cup cooked barley (cook
like rice)
4 cloves garlic
Salt and pepper
1 tbsp olive oil
1 handful herbs- mint/basil/
thyme/ rosemary will all work
20 gms brahmi leaves or any
other fresh leaves
What to do
Preheat your oven to 180C
Cut the onions and capsicum into
slices and throw them in a tray
along with the cherry tomatoes ,
drizzle with olive oil, sprinkle salt
and pepper
Cover the tray with foil, and pop in
the oven for 20 minutes at 180C.
Take the foil off and cook for
another 20 minutes, until the
veggies start to caramelise.
Take the tray out, add in the
barley and herbs into the same
tray so that they can soak all the
delicious flavour from the veggies,
and stir it all together.
Season to taste, and throw over
the fresh bramhi leaves on top.
Done! Your veggie tray bake is
ready - portion up or take to the
table as is, if serving to a group.
21
 This tray bake  bursts with flavours - and the cherry tomatoes
literally burst in the mouth- yum. A very easy, fuss-free and light
dish. You can opt to just roast the veggies and stir in the barley
when serving so you can use the surplus veggies in other dishes as
well- I've made suggestions throughout this book!

22
Roasted root veggies

Ingredients (makes 3-4 What to do

servings) Preheat the oven to 180C for 10
3 carrots minutes.
2 sweet potato
2 beetroot Scrub (but don’t peel) the roots, cut
2 tbsp olive oil (or any cold- off the top and tail, and then cut into
pressed oil) even sized chunks about 2 inches
1 tsp salt by 1 inch.
1 handful of a soft leafy herb
like mint, coriander, basil. Place the root vegetables into a
2 handfuls arugula, palak, tray, drizzle them with olive oil, salt
methi leaves or swiss chard and pepper and mix them well and
bake for 20 minutes

Take them out of the oven, add in

the green leaves that you are using,
and a handful of fresh herbs (we
used mint and basil) and bake for
another 10 minutes.

After 10 minutes, remove from oven

and garnish with fresh herbs and
add seasoning, to taste

23
These roasted root veggies will be perfect in a buddha
bowl, in a roti-wrap, or piled on top of chickpea
pancakes....or you could add cooked chickpeas and
crumble some feta cheese over the veggies at the end to
make it more substantial for a one-tray dish

24
Orange coconut and beetroot salad
Ingredients (makes 1-2
servings)
2 small beetroot, skin
scrubbed and cut into 8
wedges
1 tbsp cold-pressed oil
1/2 orange, cut into segments
(other half is squeezed to
make the dressing)
80g fresh coconut (about 1/4
of a coconut)
Handful dill leaves
Himalayan salt
black pepper
Dressing
Juice of 1/2 orange
2 tablespoons extra virgin
olive oil
1 tablespoon apple cider
vinegar (with the mother)
1 teaspoon jaggery liquid
1 good grind of Black pepper
and Himalayan Salt
What to do
Prepare the beetroot by scrubbing
the skin well, and cutting into 8
wedges.
Place in a baking tray with a little
oil, and a good crack of salt and
pepper, cover with foil and roast at
180 C for 20 minutes
After 20 minutes, the beetroots
should feel soft- uncover the foil
and roast for a further 20 minutes
without foil to allow them to crisp
up at the edges.
Meanwhile cut the orange in half-
keep one for the dressing. Take the
remaining half, cut into slices and
remove the segments (keep peel to
zest into marinades or pickles).
discard white part.
25
 Cut the coconut into thin flakes
and toast in the oven for 5
minutes until some parts have
told golden brown.

Meanwhile make the dressing-

mix all ingredients in a cup and
whisk with a fork until combined.

Once beetroot is nicely

caramelised, arrange on a large
plate evenly and place the
orange segments in between.,
scatter the coconut on top and
the torn mint leaves.

Pour the dressing over the top

and allow all the flavours to
marinate for 5 minutes or so.9.
Garnish it with torn dill leaves.

This light and refreshing salad is perfect for a hot day! this would be
a great side alongside a soft-boiled egg for a more filling lunch too.
When roasting the beetroot, you can roast a few extra beetroots to
use in other quick and easy meals
26
Cauliflower rice

Ingredients (makes 2-3 What to do

servings)
1 head cauliflower
1 tbsp cold pressed oil
1 handful coriander
Salt & pepper
Chop the cauliflower and
coriander
Pulse in a mixer until it starts to
crumble. Do not overwork or it will
become a watery paste!

Heat a pan with any cold pressed

oil, sauté with salt and pepper
until a few parts start to turn
golden.

Serve along side some roast

veggies or stir fry

This can work as a substitute for rice- a great way to get an

extra portion of veggies in. Carry it for lunch with a side of
brocolli stir fry, or any subzi that you have in your kitchen.

27
Zoodles

Ingredients (makes 1-2 What to do

servings) Cut the ends off the zucchini and
Green zucchini wash the skin (don't remove)
Yellow zucchini
Spiralise each zucchini as you
Equipment would sharpen a pencil, by
Spiraliser turning it through the spiraliser.

Store them in your fridge for up to

a week. Toss them with your
favourite sauce to serve (see next
recipe for 2 sauce ideas)

Zoodles are a easy way of eating getting an extra portion of

vegetables in to a meal- just mix with your favourite sauce- I've
given you two easy sauces in the next pages. Another idea is to
spiralise some carrots also and stir fry with garlic, ginger and soy
sauce for a veggie-filled Asian noodle dish

28
Coriander pesto

Ingredients (3-4 servings) What to do

100 gms fresh coriander Soak your cashew nuts in hot water
leaves for 30 minutes beforehand.
250 gms of cashews
7-8 cloves of garlic Wash your coriander in a colander
4 tbsp lime juice and drain out all the water. Add the
6 tbsp olive oil coriander in a blender, drain the
1 tbsp apple cider vinegar
water from the cashews and add
1/2 tsp salt & pepper
them in along with the lemon juice,
garlic, olive oil, apple cider vinegar,
salt and pepper

Blend everything really well until it

runs smoothly and forms a a nice
and creamy paste

Empty the jar into a bowl and store

in your fridge.In a bowl, stir through
the spiralised zucchini with the
coriander pesto and you could top
with some roasted vegetables to top.

This coriander pesto is such a great thing to make a big batch of and keep in
your fridge. Spread it on toast before piling on vegetables, use it as a dressing
for roast veggies or as the centre of your Buddha bowl- it is so full of flavour
it can really transform a simple dish into something special
29
Aglio e olio

Ingredients (1 serving) What to do

2 tbsp olive oil
3 cloves of garlic finely
chopped
Handful of basil leaves, torn
2 tsp chilli flakes
Pinch of salt & pepper
Heat olive oil in a pan and add in
the freshly chopped garlic and
sauté until it turns golden brown.
When the garlic starts to golden,
add in the chilli flakes and the torn
basil leaves and sauté until it
sizzles, and a pinch of salt and
pepper, and turn off the flame
.
Add in a handful of the spiralised
zucchini into the hot pan and stir it
well until coated. Drizzle with more
extra virgin olive oil

This much loved classic is really popular. To make this meal more substantial
you could mix your spiralised zucchini with some cooked and drained
wholewheat spaghetti or buckwheat (soba) noodles. Kids love this mix!

30
Hummus and roast veggie wrap

Ingredients (makes 1 wrap) What to do

1 roti – wholewheat (atta)
1 tbsp cow pea hummus (see
snack recipes)
Slow roasted veggies (from
your traybake!)
Shredded carrot – raw
A handful of methi leaves
1 tbsp feta (optional)
Lay out the roti on a flat surface
and spread the hummus
generously over it
Arrange the methi leaves along
the middle of the roti. Spoon
over the slow roasted veggies.
Crumble the feta cheese if
using!

Fold two ends in, and then

tightly roll the wrap like a
burrito.

This wrap is filling, wholesome and will not take you more than 5
minutes to put together. Like wih all the recipes, use whatever ingredients
you have available! swap the hummus our for pea smash or smoky brinjal,
and add a sabzi instead of roasted vegetables if you have one at home

31
Buddha bowl

Ingredients (Serves - 1) What to do

1 portion cauliflower rice
Extra virgin olive oil Cook chana in boiling salted water (in a
Handful of roasted pressure cooker if you have one).
chickpeas Drain, spread out on a baking tray, toss
Handful of spinach or with salt and chilli powder and roast for
methi 5-10 minutes until golden on the
Salt and pepper outside but still soft.
Feta cheese (optional)
1/2 cup roasted traybake
In a pan, heat some olive oil, add in
vegetables
chopped garlic and sauté until it starts
1/2 cup roasted root
to golden. Then add in spinach, salt
veggies
and pepper and let it cook until it wilts
3 tbsp cowpea hummus
but still has a fresh green colour.
1-2 tbsp coriander pesto
1 tbsp hemp seeds/
pumpkin seeds/ flax seeds In a wide bowl, make small piles of the
to top different components around the
outside. Pile the cauliflower rice, the
roasted veggies, the chickpeas and
spinach next to each other. Put the
coriander pesto in a small katori in the
centre.

Scatter the top with a handful of

pumpkin/hemp/flax seeds and some
pomegranate seeds

32
 Buddha bowls are a great way of eating the rainbow, You can
incorporate so many colours and nutrients into one meal! You can
always play around with a Buddha bowl and fill it what you have
available and ready made in your fridge- you can use up extra
helpings of sabzi, chutney, stir-frys, salads, dips and smashes.
Anything goes. Send me photos of your creations!

33
Charred tomato and bell pepper soup
Ingredients (Makes 2
bowls)
Tomatoes - 5 large ones
1 handful cherry tomatoes
(or use 2 extra tomatoes)
2 red onions
2 bell peppers
5 thyme sprigs
4 cloves of garlic
1 tsp each salt & pepper
1 tbsp extra virgin olive oil
What to do
Preheat your oven to 180C
Wash all the vegetables. Cut the large
tomatoes into quarters.
Slice the onions and cut open the red
peppers, remove the stalk, seeds and
white pith inside, and roughly chop into
slices.
Place all chopped vegetables and the
cherry tomatoes in a baking tray and mix
in the thyme, salt, pepper, garlic and
olive oil
Place the vegetables in the oven for 25
minutes until the tomatoes and peppers
char slightly- meaning there are some
brown sections- and the onions
caramelise into a golden brown
colour.Once your times beeps, check the
veggies. Stir them to mix everything up
and roast for a further 20 minutes.
34
Once they look lovely and caramelised
allow to cool down. Remove any tough
stalks of thyme, and then blend using
a hand blender until smooth or tip the
vegetables into a mixie, seal the lid
carefully and pulse until smooth. Add
a splash of water if it is too thick.

35
 There's something really comforting about a warm bowl of soup
after a long and tiring day. one-pot dishes keep all the nutrients 
and flavours. You can also toss the zucchini noodles in the thick
soup, for when you want a comforting bowl of pasta for dinner.

36
One-pot coconut and pumpkin soup
Ingredients (Makes 3-4 bowls)
1 tbsp cold pressed oil
2 finely chopped red onions
1 inch ginger finely chopped
5 cloves of garlic finely chopped
750g red pumpkin
250 ml coconut milk
300ml boiling water
Salt and pepper
2 tbsp roasted coriander seeds.
What to do
Peel the pumpkin and chop it into
pieces.
Heat the oil in a big pot and add in
onions and sauté them until they
caramelise (turn golden brown)
Once the onions have caramelised,
add in the chopped ginger and garlic
and sauté until for 1 minute. Next,
drop in the pumpkin and stir-fry for 3
minutes then add 300 ml boiling
water.
Check the pumpkin to see if it's
cooked, press a piece of pumpkin
with the back of your spatula to see
if it's soft. Cook until it is soft
enough to press into a paste.
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 Switch off the flame, let it cool for 20 mins
and then blend it to a smooth paste using a
hand blender.

Ladle the soup into bowls and garnish with

some fresh coriander leaves, roasted
coriander seeds and freshly ground pepper!

Pumpkin is one of my favourite vegetables to cook with. It is so

versatile and available all through the year. Make a big batch of this
soup, and freeze it in portions so you have a quick dinner whenever
you want! This is also a crowd-pleaser and perfect for a dinner party.

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Loaded chickpea pancakes
Ingredients (Serves - 3)
1 cup (120 g) chickpea flour
Up to 1 cup (250 ml) water
3/4 teaspoon salt
1/4 teaspoon turmeric
1/4 teaspoon cayenne
1/4 teaspoon carom seeds (or
any spice like jeera seeds)
1/4 cup chopped coriander
Cold pressed oil
Topping ideas
Slow roasted cherry tomatoes
Arugula leaves
Chickpeas tossed in paprika
Hummus
Broccoli, mushrooms and red
cabbage stir-fry
Microgreens
Kimchi
Sliced avocado or pea smash
What to do
In a bowl, combine the chickpea flour
and 3/4 cup water. Whisk to get a
smooth consistency. Whisk in more
water as necessary to get a lump-free
batter that you can pour to make a
pancake.
Add the salt, turmeric, cayenne,
carom seeds and mix well. Let the
batter sit for 5 minutes.
Heat a skillet over medium heat.
When the skillet is hot, drizzle a few
drops of oil on the skillet. Spread the
oil using a paper towel. Pour a ladle
full (1/4 to 1/3 cup) of the batter onto
the skillet. Spread the batter by
moving the skillet to make a 6 to 8-
inch pancake.
Cook until the edges start to leave the
pan and the bottom is golden brown, 4
to 6 minutes. Flip and cook for 2 to 4
minutes and serve onto a plate.
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 Top with any toppings that you like, I've
made some suggestions here, but the
truth is, it could be anything!These are
called 'loaded' chickpea pancakes
because my suggestion is that you really
pile them high with different raw and
cooked veggies, and scatter over nuts or
seeds to add extra protein.

These veggie topped chickpea pancakes are my version of the

traditional Indian cheela. But rather than eating dipped into
chutney and curd, I load mine with whatever dips, smashes, roast
veggies or sabzis i have lying around! These are high in protein and
when topped with lots of veggies these are a nourishing meal in
themselves. It is such a quick recipe, takes 10 minutes to bring
together, is genuinely affordable and can be totally delicious.
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 Lentil salad

Ingredients (makes 3-4 servings) What to do

100g black masoor dal, soaked for
2 hours in salted water and then
rinsed
100g low roasted red capsicum and
cherry tomatoes (see tray-bake
recipe for guide)
30g feta cheese
2-3 tbsp roasted sunflower seeds
or any seeds
A handful of rocket/arugula leaves
For the dressing
6 tbsp extra virgin olive oil
2 tbsp lemon juice
1/2 tsp salt
3 garlic cloves, crushed
A handful of chopped mint
First cook the masoor dal. Pressure
cook in salted water for 2 whistles,
or boil on the stove until just tender.
In a blender, combine the olive oil,
lemon juice, garlic, salt and
chopped mint and blend until a
rough paste.
In a large bowl, add cooked masoor
dal as the base, and stir through
half of the dressing, the roasted
peppers and cherry tomatoes.
Scatter the seeds and crumble feta
cheese. Pile with fresh rocket
leaves on top. Finish with the final
part of the dressing just before
serving

A great example of a Copper + Cloves style salad, filled with flavour, texture
and colour. Masoor dal is the base of the salad and contains protein and
fibre, making this a filling meal in itself! you could also use a mix of
masoor dal and chana, or make this a grain-based salad with a base of
millet, quinoa or barley
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 Broccoli and mushroom stir fry

Ingredients (makes 2-3 What to do

portions) First do your prep: cut your broccoli
1 head broccoli into florets and roughly dice the stem
15 mushrooms (the stem is edible and full of fibre! no
Handful coriander leaves need to discard it!) and immerse the
1/4 of a purple cabbage cut broccoli in salted water with 1 tbsp
1 large handful cashew vinegar for 10 minutes to ensure it is
2 tbsp of groundnut oil thoroughly clean (this will kill all bugs
and remove pesticides and fumes).
5 cloves of garlic Thinly slice mushrooms and finely
Juice of one lemon shred cabbage.
1 tbsp soy sauce
1 inch ginger finely diced Finely chop the ginger and garlic into a
paste.
1 tsp salt
Drain the salt water from the broccoli.

Heat a large wok and add in your oil.

Keep the heat on high. Once sizzling,
add in the finely diced ginger and
garlic and sauté until the garlic turns
golden. Then add in the sliced
mushrooms and sauté until they soften
and begin to turn golden brown. Don’t
overcrowd the mushrooms in the pan-
add handful by handful to prevent them
turning soggy.

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 Once they are golden brown, add in the
broccoli and cabbage along with the soy
sauce and stir it- it should be sizzling as
you add in the ingredients. Keep stirring
and moving the vegetables around the pan,
you want the broccoli to get some brown
parts too, but retain a crunch.

Add in the cashew nuts and allow them to

toast as you stir until parts turn golden
brown.

Finally add salt, pepper, lemon juice and

chopped coriander leaves and toss well for
a minute

Remove from heat and serve with some

more fresh coriander on top, and a final
drizzle of soy sauce

Stir fries are another great way of eating more vegetables without

losing out on nutrients that can be lost to overcooking. The key to a
good stir fry is to not over crowd the pan with all the vegetables at
once or they will go soggy. stir-fry in batches if your pan isn't big
enough! keep the vegetables moving and keep the cooking time short
43
Sweet potato bake
Ingredients (makes 4-6
portions)
3 sweet potatoes
3 tablespoons cold pressed oil
+ more for greasing
1 red chili, seeded and diced
1 teaspoon dried chili flakes
3 garlic cloves minced
syrup
1 cup coconut milk
salt and pepper to taste
This is such an easy recipe and is the perfect side dish. Pair it with
some roast Mediterranean veggies or a stir-fry.
What to do
Preheat the oven to 180 degrees.
Lightly grease a baking dish.
Peel the sweet potatoes and slice them
into thin slivers. You can use a
mandolin to get them really thin or
really test your knife skills! Place the
slices in a large bowl and add 2
tablespoons oil along with the chilli,
chilli flakes, onion garlic , turmeric and
salt.
Lay the sweet potato slices
overlapping each other and pour the
coconut milk until that layer is covered.
Repeat with layers of sweet potato and
coconut milk.
Bake at 180 for 30 minutes until the
liquid gets absorbed and the top layer
is crispy. Allow to cool for 15 minutes,
and cut into squares and serve hot.
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 SNACKS
&
SWEET THINGS

45
Granola laddoos

Ingredients (makes 10 What to do

laddoos)
1 cup pitted dates
1 ½ cups granola (that you
made earlier!)
1 cup chopped dried figs
¼ cup jaggery liquid
¼ cup almond butter
Put the dates into a blender and process
until it becomes a smooth, spreadable
paste. Add a splash of water if it is too
dry and lumpy.
Put the date paste in a bowl, add the
granola and chopped figs and stir well to
combine.

Place jaggery liquid and almond butter

into a pan and stir it continuously on low
heat until it comes together.

Combine the melted nut butter with the

oats and dates mixture with a wooden
spoon.

Once it all comes together, scoop out a

spoon full of the mix and roll it between
your palms to form a ball and place them
in the freezer for 30 minutes. Store in the
fridge.

A filling, nutrient-rich and energising snack! while making granola,

save half the amount for this recipe! Carry them with you in case you need
a snack when you are out, these are great before exercise to give you slow-
release energy
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Carrot cake bites
Ingredients (Makes 8-10
pieces)
5 medium organic carrots, tops
cut off and scrubbed clean (no
need to peel)
1 cup walnut pieces
1 cup whole almonds
1 cup whole pitted dates
1 cup rolled oats
1/2 cup raisins
3 tbsp jaggery syrup
1 tsp cinnamon
½ tsp Himalayan salt
For the frosting
1 cup cashews, soaked in water
1 teaspoon vanilla extract
1 tbsp Jaggery syrup
1 tbsp coconut oil
What to do
Finely shred your carrots on a
grater or using the grating
attachment to your food processor
In a processor add walnuts,
almonds, and dates. Blitz until you
have a crumbly mixture.
Add in the carrots and blend until
even combined.
Add the oats, raisins, jaggery
syrup, and cinnamon and pulse
until everything is well mixed and it
has become like a sticky dough.
Line a baking tray parchment paper
and shift the carrot mixture into the
tray and spread it out. Put it in the
freezer to set.
Now make the frosting! Add the
cashews, coconut oil, vanilla and
jaggery syrup into the blender and
grind till you get a smooth, creamy
paste
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 When the carrot bites are set halfway,
use a spatula to spread the frosting on
top of the carrot cake bites and put in
the freezer for 1 hour, and then keep
in the fridge. These will keep for 1-2
weeks in the fridge

Cut into bite sized pieces and enjoy!

A not-too-sweet treat with the goodness of oats, nuts and

carrots. Make a batch of these during your meal prep, cut them
into squares and savour them whenever you crave something
sweet. kids love these, so they are great thing to make as a family.

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Cow pea hummus

Ingredients (makes 4-6 What to do

portions)
100g cowpeas (lobia),
soaked overnight in water
2 tbsp tahini
1 1/2 tsp salt
1 tbsp lemon juice
3 tbsp extra virgin olive oil
1 handful of fresh coriander
leaves
1 tsp orange zest
2 tbsp roasted coriander
seeds
4 tbsp ice cold water
First, cook the soaked cowpeas. Drain the
soaking water, put them in a pressure
covered with salted water and put on a
medium-flame for 3-4 whistles until totally
soft. Or cover with salted water and cook
on a medium flame allow to boil until soft
(could be up to 45 minutes).
Put the cooked cowpeas into the food
processor and pulse until it forms a
crumbly mix. Add in the tahini, lemon
juice, water and coriander seeds and
blend it until it becomes smooth.Add in
the extra virgin olive oil, orange zest and
fresh coriander leaves and pulse for just a
couple of seconds until everything comes
together.

Scoop into a bowl, drizzle some more

olive oil on top and sprinkle with some
more coriander seeds and leaves.

Cowpeas are full of fibre, protein, slow-release carbs and a good source
of potassium. Pair this hummus with raw carrot for a snack, pile on
chickpea pancakes, wraps, sweet potato toast or your Buddha bowl.
49
 Smoky brinjal dip
Ingredients (makes 2-3
portions)
1 large brinjal
1/3 cup tahini paste
1/3 cup extra virgin olive oil
Juice of half a lemon
2 garlic cloves, chopped
really finely
Handful of mint leaves,
chopped
Sea salt and cracked black
pepper
Handful of pomegranate
seeds
What to do
First you need to char the brinjal. You do
this by burning the whole brinjal on a gas
flame. Put the brinjal directly on a
moderate flame for around 15 minutes,
turning frequently with metal tongs, until
the flesh is soft and collapsing, and the
skin is totally burnt all over.
When it's cool enough to touch, cut the
brinjal open and scoop out the flesh and
drain in a sieve over a bowl (the burnt
brinjal will release a lot of water as it
cools). Discard the burnt skin. Around 30
minutes of draining should do the trick.
Chop the brinjal flesh roughly and put in a
big bowl. Add the tahini, lemon juice,
garlic cloves, mint leaves, and a pinch of
salt and pepper. Mix well with a wooden
spoon.
Take a blender and blend half the mix- so
half is really smooth and half still has
texture. Then mix it all up again with the
wooden spoon so it is evenly mixed.
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This  is one of my absolute favourites. I love the smoky flavour from the
charred brinjal and the sweetness from the pomegranate seeds that pair
so well together. This dip is so versatile- it makes a great component in a
buddha bowl and I love just eating it with crackers as a snack.

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