Life Right Recipes

As a former retreater, you get access to some of the recipes used on your retreat.

These are just some of those that will feature in Lilly’s mindful eating recipe book.

Select the month you attended from the selection below

LILLY'S RECIPES

Here you will find some of the recipes used on your retreat.

All recipes remain the property of Lilly Wickham / Life Right UK Limited and may not be shared, replicated or reproduced without prior written consent

HAPPY BOMB

 

 

Ingredients

  • 2 tbsp raw organic Cacao powder (available to purchase from us)
  • 4 tbsp organic coconut oil (available through us or also at Costco!)
  • 1 tbsp Kerrygold butter
  • 1 tbsp organic nut butter (not peanut butter)
  • ½ tbsp of organic maple syrup
  • (add decaf coffee, mixed nuts or dried fruit to taste) (not too much!)

PREPARATION

  1. Melt coconut oil and butter in microwave
  2. Add the cacao powder and stir
  3. When mixed, add the nut butter
  4. Add maple syrup and stir until all mixed in
  5. If you wish to add a very small amount of finely ground decaf coffee, you do that here
  6. If you are adding nuts or fruit, you can either add them here, or if preferred, add one piece to each of the sections of the ice cube tray before pouring in the mixture
  7. Freeze and take out as needed – you can keep these for up to one month

LILLY’S TIPS

Use a silicone deep fill ice cube tray for the right sized portion and to be able to get each one out easily

 

VEGGIE CURRY

 

 

Ingredients

2x garlic cloves crushed

2x small onions chopped

¼ butternut squash

1x cup of garden peas

1x large sweet potato

2x carrots halved lengthways and sliced

1x large cauliflower, use one head of the cauliflower (broken into flourets) for the curry and put aside the rest for cauliflower rice

10x Okra fingers chopped into small chunks

½ bag of baby leaf spiniach

1x tin of whole tomatoes

2x fresh tomatoes chopped

½ tin of chickpeas

1x  Patak’s creamed coconut

small piece of ginger

1x tbsp of tomato puree

1x cinnamon stick

1x Kallo organic veggie stock cube

1 tbsp of ground cinnamon

1.5x tbsp of ground cumin

1/8x tsp of cayenne

2x tsp of mustard seeds

1x tbsp of garam masala

2x tbsp of coconut oil

1x tbsp of butter or ghee

1x lime

 

DIRECTIONS

  1. Heat oil in a pan with butter, add onions garlic, ginger cook for 5 mins.
  2. Add all spices stir for one minute then add tomato puree and stir until blended.
  3. Put the kettle onto boil to cook the other veggies. In the meantime add all of the tomatoes to the mixture and simmer for 5 mins.
  4. Tip the boiling water into a separate pan and parboil the sweet potatoes, carrots, butternut squash and cauliflower, bring to the boil and simmer for 5 minutes.
  5. Whilst waiting, grate or pulse a whole cauliflower and put to one side.
  6. Drain the veggies from the boiling water and rest in the colander.
  7. Add the stock, peas, okra, creamed coconut, cinnamon stick, salt and pepper and bring to the boil then simmer for 10 minutes, add the other veggies and simmer for 15 – 20 minutes whilst you roast the cauliflower rice (see directions below)
  8. Add the chickpeas and spinach and simmer for a further 2 mins, take out cinnamon stick, switch off heat and cover.
  9. Take the grated cauliflower rice and place in a roasting tin with hot coconut oil, butter and rapeseed oil (if required), season with salt pepper and ½ the juice of the lime.
  10. Roast in an oven at 200C/390F for 20 mins turning once and using the other half of the lime when turning.
  11. Serve with curry and sprinkle coriander on the top.
  12. Goats cheese can be added for extra fats if on a protein day, do not use this if you have eaten carbs on that day.
  13. Unused fresh grated cauliflower can be frozen and used within one month.

MUSHROOM BOLOGNESE

Ingredients

1½ tbsp coconut oil

2 small red onions (finely chopped)

3 cloves of garlic (crushed)

1 tbsp fresh rosemary

1 tbsp fresh thyme

1 red pepper (finely chopped)

2 celery stalks (finely chopped)

1 large carrot (grated)

2 cups mushrooms (minced in blender)

1½ tbsp tomato puree

1½ tbsp Tamari or Coconut Aminos sauce

6 sun dried tomatoes (finely chopped)

½ cup red wine (organic)

1½ cups pre-cooked lentils

1 cup cherry tomatoes (roasted at 180oC / 350oF for 20 mins)

1½ cups tomato sauce (sugar-free)

½ cup water

10 basil leaves (finely chopped)

Black pepper & salt to taste

INSTRUCTIONS

  1. Warm the coconut oil in a skillet, adding the red onions and frying until translucent
  2. Add garlic and continue frying until the aromas are released
  3. Add rosemary, thyme, pepper, celery and carrots to the pan and cook them until well softened
  4. Add mushrooms and stir until they have sweated right down + released some of their juices
  5. Add the tomato puree, coconut aminos & mix
  6. Add the sun dried tomatoes and red wine to the pan and stir everything round until the alcoholic aroma has disappeared
  7. Add the lentils and cherry tomatoes to the pan, folding them into the Bolognese so they are well mixed
  8. Add the tomato sauce to the pain and continue mixing, cooking for 2-3 mins
  9. Add the water to the tomato sauce jar, swill it round and add to the pan, stiring it in
  10. Add basil + seasoning, gently stiring into the Bolognese for 3-5 minutes

Serve with zoodles/shredded cabbage/goats cheese/basil leaves

EGG MUFFINS

makes 6

Ingredients

5 organic/free range eggs

½ an onion

1 red pepper

Small handful of organic mushrooms

½ pack of hard goats cheese

PREPARATION
Preheat oven to 350 or 180.

Lightly coat the muffin tins with coconut oil.

  1. Crack eggs into a large mixing bowl
  2. Finely chop the onion and add to the bowl
  3. Chop up the pepper finely, add to the bowl
  4. Finely chop up the mushrooms and add them too
  5. Grate the goats cheese and add to the bowl
  6. Whisk up the mixture until all mixed in
  7. Add mixture so half of each tin is filled
  8. Bake for 20 minutes – serve with salad leaves, sliced tomatoes and Lilly’s Crunchy Coleslaw

CRUNCHY COLESLAW

serves 4

Ingredients

¼ medium sized cabbage

3 large carrots

1 large onions

4 tbsp Hellmans low-fat mayonnaise

Tsp avocado oil

tsp erythritol

INSTRUCTIONS

  1. Cut the cabbage in half, place flat side down, cutting down to shred the cabbage roughly. Drop into a large mixing bowl
  2. Chop up the onions in a manual chopper or use knife to cut finely.
  3. Top and tail then peel carrots, then grate – add these into the mixing bowl.
  4. Add mayonnaise, avocado oil and Erythritol and mix thoroughly

LILLY'S PORRIDGE

 

Organic (gluten free) oats x 3 cups

3 cups of lactose free milk or almond milk

3 cups of coconut or filtered water

2 tsps of coconut oil

I drizzle of avocado oil

Pinch of sea salt

½ tsp of cinnamon (optional and to taste)

½ cup of blueberries of mango, (frozen, left to chill)

1 tsp of flax seed.

Maple syrup (or raw honey)

a dash of lactose free milk

  1. Add milk, coconut water to a pan and bring to the boil
  2. Add the oats, salt, and flaxseed, cook until soft
  3. Add the avocado oil and coconut oil for one minute until mixed in.
  4. Turn off and cover for 2‐5 mins.
  5. Serve with softened fruit on top, with a drizzle of maple syrup (or raw honey).
  6. Chase a dash of lactose-free milk around the edge.

*Left overs can be used in your smoothie cold if in a rush for work one day (4 tbsp), or reheated from cold in the fridge, keeps well for 3-5 days.

Another creation from Lilly’s forthcoming healthy + mindful eating cookbook.

SPICY FALAFEL

serves 4

Ingredients

1.5 x diced onions

1 tablespoons of coconut oil.

2 cloves of garlic chopped

1 tablespoons of cumin

2.5 x tins of chickpeas

1 tsp of coriander

1 tsp of parsley or dried herbs

2 eggs beaten

INSTRUCTIONS

  1. Heat coconut oil in a large pan
  2. Fry the onion and garlic over a low heat for 5 mins until softened.
  3. Tip into a large mixing bowl with the chickpeas and spices
  4. Mash together with a fork or potato masher until the chickpeas are totally broken down.
  5. Stir in the parsley or dried herbs, with seasoning to taste.
  6. Add the egg, then squish the mixture together with your hands.
  7. Mould the mix into the muffin tins, then coat with some butter and put in the oven for 35-40 mins.
  8. Serve hot with a quinoa salad.

DETOX CHILLI

serves 4

Ingredients

 

1 tbsp coconut oil

1½ white onions finely chopped

1 peppers finely chopped

1 tbsp of chilli powder

2 tsp of ground cumin

1 level tsp garam masala

½ tsp of paprika

¼ tsp of salt divided (see below)

3 garlic cloves minced

500g kilos of ground beef (5% fat)

1 cans of red kidney beans drained and rinsed

¼ can of chickpeas

1½ cans of diced tomatoes

1 tubes of tomato puree

 

 

 

INSTRUCTIONS

  1. Heat the oil and the onions, bell pepper chilli powder cumin paprika and ½ teaspoon of salt.
  2. Cook until the veggies have softened about 7 minutes.
  3. Stir in the garlic and garam masala cook for another 30 seconds.
  4. Add the beef and increase the heat to medium high.
  5. Cook, breaking up the beef with a wooden spoon until no longer pink (about 10 minutes).
  6. Stir in the beans, chickpeas, tomatoes, tomato puree and the remaining salt.
  7. Bring to simmer, then reduce the heat so it maintains a slow simmer cover and cook for one hour.
  8. Remove the lid and continue to simmer for an additional 30 mins
  9. Season with additional salt and pepper to taste before serving.
  10. Garnish with grated goats cheese.

GUT HEALING GRANOLA

INGREDIENTS

  • 2 cups raw walnuts
  • 2 cup raw cashews
  • 1 cup of mixed seeds (sunflower, flaxseed or pumpkin)
  • 1 cup unsweetened shredded coconut
  • 1 cup of dried fruit or cranberries
  • 1 egg white lightly beaten
  • 2 tbsp water
  • 3 tbsp coconut oil
  • 1/3 cup raw honey or maple syrup
  • 1 tsp vanilla essence
  • ½ tsp cinnamon
  • ½ tsp rock/sea salt

INSTRUCTIONS

  1. Preheat the oven to 300 degrees F and line a baking sheet with parchment paper.
  2. Add the first 3 ingredients to a blender or food processor. Pulse a few times to chop the nuts, but don’t grind them into a fine meal.
  3. In a large mixing bowl, whisk together the egg white with the water until bubbly and slightly foamy.
  4. Add the coconut oil, honey, vanilla extract, cinnamon and salt to the egg white/water mixture and whisk together well.
  5. Pour the chopped nut mixture into the mixing bowl, along with the dried cranberries and shredded coconut. Stir everything well to make sure it is all coated.
  6. Spread the granola mixture evenly on the parchment-lined baking sheet and bake for 20 to 30 minutes or until golden-brown and crispy, stirring once after 10 minutes. Keep an eye after20mins as can burn quite quickly. If using maple syrup instead of honey cook for 5 mins longer
  7. Remove granola from the oven and allow it to sit for 10 minutes without stirring it – this is where the clustering happens, so don’t skip this step!!
  8. Use a spatula to get under the granola and release the large clusters.
  9. Once cool, store the granola in a BPS free container or a glass jar (keeps for 2 weeks if airtight in a fridge)
  10. Makes 2 batches, so eat with your sheep’s yoghurt and some mango or goat’s yoghurt and some berries.

SPICY LENTIL SOUP

INGREDIENTS

  • 2 cups raw walnuts
  • 2 cup raw cashews
  • 1 cup of mixed seeds (sunflower, flaxseed or pumpkin)
  • 1 cup unsweetened shredded coconut
  • 1 cup of dried fruit or cranberries
  • 1 egg white lightly beaten
  • 2 tbsp water
  • 3 tbsp coconut oil
  • 1/3 cup raw honey or maple syrup
  • 1 tsp vanilla essence
  • ½ tsp cinnamon
  • ½ tsp rock/sea salt

INSTRUCTIONS

  1. Preheat the oven to 300 degrees F and line a baking sheet with parchment paper.
  2. Add the first 3 ingredients to a blender or food processor. Pulse a few times to chop the nuts, but don’t grind them into a fine meal.
  3. In a large mixing bowl, whisk together the egg white with the water until bubbly and slightly foamy.
  4. Add the coconut oil, honey, vanilla extract, cinnamon and salt to the egg white/water mixture and whisk together well.
  5. Pour the chopped nut mixture into the mixing bowl, along with the dried cranberries and shredded coconut. Stir everything well to make sure it is all coated.
  6. Spread the granola mixture evenly on the parchment-lined baking sheet and bake for 20 to 30 minutes or until golden-brown and crispy, stirring once after 10 minutes. Keep an eye after20mins as can burn quite quickly. If using maple syrup instead of honey cook for 5 mins longer
  7. Remove granola from the oven and allow it to sit for 10 minutes without stirring it – this is where the clustering happens, so don’t skip this step!!
  8. Use a spatula to get under the granola and release the large clusters.
  9. Once cool, store the granola in a BPS free container or a glass jar (keeps for 2 weeks if airtight in a fridge)
  10. Makes 2 batches, so eat with your sheep’s yoghurt and some mango or goat’s yoghurt and some berries.

PROTEIN SHAKE A

half an avocado  🥑
1 banana 🍌
500ml coconut water 🥥
ice cubes ❄
1 tbsp of 🐑 or 🐏 yoghurt

Whack it in the nutribullet and serve

PROTEIN SHAKE B

half an avocado  🥑
half cup of frozen mango 🍈
half cup frozen berries 🍇 (imagine they are berries!!)
Almond milk 🌰
1 tbsp of almond yoghurt

FAT DROP SHAKE

1x beetroot
1x carrot
half lime
half lemon
grated ginger
half grapefruit
500ml coconut water
2 tbsp coconut kefir

Blend and serve