Dawn Bradley


  1. Green Soup
  2. Red Lentil Pasta
  3. Quinoa Salad
  4. Hummus with Red Pepper
  5. Slaw
  6. Breakfast
  7. Dinner options
  8. Healthy snacks

Green Soup with Healing Broth

  • 4-6 cloves garlic – peeled and whole
  • 1 piece ginger sliced finely – approx. 2cm x 2cm
  • 4 medium courgettes – roughly sliced into 1cm discs (1.2kg)
  • 1 head of celery – roughly chopped
  • 2 bags of washed spinach (500-600g)
  • 3 heaped tablespoons of dried basil
  • Bone broth
  • 1-3 Chicken or Vegetable stock cubes OR salt & pepper
  • Splash of ACV
  • Water to cover

    1. Add all ingredients EXCEPT THE SPINACH to a cooking pot and simmer until tender.

    2. Liquidise using a hand blender.
    3. Add the spinach and allow it to cook in the residual heat of the soup.
    4. Liquidise until smooth.

Cooks in about 20 minutes.
Freezes and defrosts well.
Serving size 1.5 to 2 cups

Red Lentil Pasta

  • 80g red lentil pasta (approx 1/3 of bag)
  • 3-4 anchovies (1/3 of container)
  • 1/4-1/3 jar capers
  • 1/4-1/3 packet Tomate Frito
  • Splash of Balsamic or ACV
  1. Cook pasta in boiling water for 8 minutes. Drain.
  2. Add the tomate frito and anchovies to the pan and stir the sauce with a spatula so you squash the anchovies into the sauce.
  3. Add pasta to the pan and coat in the sauce.
  4. Stir in the capers.
  5. Serve.

Quinoa Salad

  1. Bring 500ml water to the boil with a stock cube
  2. Add 200g quinoa
  3. Stir and turn down to a simmer with lid on (number 1 on stove?)
  4. Time for 17 minutes.
  5. Turn off stove and leave pot on hot stove with lid on.
  6. Once cooler (so quinoa becomes fluffy) add…
  • 1 cup of drained sweetcorn kernels
  • I cup of defrosted/cooked frozen peas
  • I cup of diced raw red pepper


  • Sliced olives / pickles / capers
  • Cooked mushrooms
  • Cooked chickpeas
  • Pumpkin seeds (toasted or not)
  • Sunflower seeds (toasted or not)
  • Any other nuts
  • A few raisins  – cut into smaller pieces with scissors or use a knife and cutting board
  • In season you can add pomegranate seeds WHEN SERVING ONTO THE PLATE

Hummus with Red Pepper

  • 400g cooked garbanzos – rinsed well
  • 125g  cooked red peppers – remove seeds
  • 1 heaped teaspoon tahini
  • Juice of 2 small lemons (or 1 large one!)
  • Smoked paprika – sweet
  • smoked paprika – spicy
  • Salt – go easy – taste as you add
  1. Add all ingredients to a bowl – ideally the container you will store it in – and blend with a hand blender until smooth.
  2. If it’s too thick, add some of the oil from the red pepper jar.
  3. Adjust salt to taste.
  4. All measurements are approximate. Adjust to suit your own taste.


  • 425g jar shredded carrot – drained
  • 425g jar shredded beetroot – drained
  • Heaped teaspoon mayo
  • Heaped teaspoon aioli
  • Splash of ACV
  • Capers – roughly chopped
  1. Mix in the bowl
  2. Store in the now empty jars


  1. Add to a large bowl
  • 1 tiny little gem lettuce – cut in half, lay flat and slice into thin strips
  • Handful of mixed salad leaves – red is good
  • Small handful of canonigo (lamb’s lettuce)
  • Small handful of arugula (rocket)

2. Cut leaves in the bowl using scissors, and add…

  • A few stalks of cilantro – cut with scissors over the salad
  • A few leaves of mint – removed from stalk – cut with scissors over the salad
  • Cherry tomatoes – sliced or quartered (if using salt, salt the tomatoes and not the leaves)
  • Pumpkin seeds (toasted or not)
  • Sunflower seeds (toasted or not)
  • A splash of Balsamic or ACV
  • A drizzle or spray of olive oil
  • A sprinkle of Nutritional Yeast and/or salt
3. Toss well

Breakfast #1

  • Green Soup
  • 2 x toast – spread with half an avocado
  • Sliced tomato (raw or cooked)
  • Cooked mushrooms
  • Cooked asparagus
  • 2 eggs cooked any way OR sardines
  • Garbanzos in tomato sauce*
* Half cup of rinsed garbanzos, tomate frito, splash of balsamic or ACV

Dinners – always start with soup

  • Salad & Red Lentil Pasta
  • Omelette & Salad & Hummus & a few corn chips or crackers if needed
  • Quinoa Salad & Slaw
  • Tortilla & Salad & canned fish or eggs
  • Amy’s ready meal + veggies or salad
  • Spiralised courgette + Tomato sauce + ‘meatballs’ (add artichokes and mushrooms to the sauce to bulk up the veg)
  • Any combination of above
  • Breakfast!

Healthy Snacks / Meal Replacement

  • Any berries – fresh or frozen
  • Tea with frothed oat milk
  • Cacao with salt & frothed oat milk
  • Smoothie pouch
  • Protein drink
  • Smoothie bowl
  • Oat bar etc
  • Dark chocolate
  • Cup of hot cacao drink, made with your favourite ‘milk’ or water
  • A cup of soup / Gazpacho
  • Seaweed
  • Veggie batons with hummus
  • Small handful of nuts and seeds if you’re not having them within your meals

Fruit to avoid – high in sugar – only eat a very small portion AFTER a meal rich in veggie and fibre – and then move your body to stop the sugar being stored!

  • Mango – fresh or frozen
  • Pineapple
  • Banana
  • Grapes