Weight Loss Clinic


February 2020 -  Very Versatile White Bean & Miso Dip(L,S)
January 2020 - Jewel Salad with Ranch Dressing (L,D)
December 2019 - Coconut Chocolate Nut Bars (P,S, CD)
November 2019 - Super Simple Carrot Crunch Salad (L,D)
October 2019 - Best Ever Carrot Cake (S)
September 2019 - Red Curry Vege Rice (L,D)
August 2019 - Baked Apple Breakfast (B,P)
July 2019 - Sugar Free Rice Pudding (B,P)
June 2019 - Best Baked Beans (B,L,D)
May 2019 - Oaty Choccy Bites (S,CD)
  April 2019 - Best Ever Basic Soup (L,D) 
 March 2019 - GF Chickpea Fritters (B,L,D)  
February 2019 - GF Courgette|Cheese & Chive| Quiche Muffins (B,L,D,S)

January 2019 - Mango|Manuka Honey|Coconut Ice cream (P)

GUIDE : (B) Breakfast | (L) Lunch | (D) Dinner | (P) Pudding | (S) Snack | (CD) Calorie Dense eat sparingly

By default my recipes are Gluten Free, dairy free, refined sugar free, low fat and as whole food as possible.

February 2020

This is a wonderful recipe as the dip tastes amazing with carrot sticks and is delicious on a piece of toasted Freedom Loaf from the Midnight Baker. Use as a spread on corn thins and then top with other toppings such as tomato & slices of red onion.

Very Versatile White Bean & Miso Dip

400g tin cannellini beans, rinsed & drained

3 tbsp white miso paste

2 tbsp almond butter

3 garlic cloves, crushed

2 tsp onion flakes

¼-½ tsp cayenne pepper (optional but recommended - start with a ¼ tsp & taste)


Place all ingredients in a blender and blend until smooth. Stir frequently and if required use a splash of water to help the blending process. Serve with a sprinkle of paprika and chopped pumpkin seeds. Keep in a sealed container for up to 7 days - if it lasts that long!


January 2020

Jewel Salad with Ranch Dressing 

Before you start, soak cashews in warm water for 30 minutes.


200g Cherry Tomatoes, halved

1/2 large Cucumber, halved & deseeded then sliced

1 small Red Onion, sliced or diced

1 Carrot, cut into small sticks 

1 Yellow Pepper, halved, deseeded then quartered & sliced

1 bunch Radishes, sliced

Zest & juice of one small Lemon

1 small handful of mixed herbs such as mint, parsley, coriander etc

Salt & pepper to taste

Combine the above in a large serving bowl. Cover, set aside and make dressing.


100g raw cashews

1 Tbsp Apple Cider Vinegar

125mls Coconut milk

1 Garlic Clove, Crushed

2 Spring Onions, Sliced

2 Tbsp Fresh Parsley, chopped

Sea Salt

Place in a blender the cashews, Apple Cider Vinegar, 50mls coconut milk and garlic and a grind of sea salt. Blend to a paste. Slowly add the rest of the coconut milk, blending until you get a smooth consistency.

Stir in the spring onions and parsley. Add to the chopped salad and combine. 

Original recipe idea from the Cooks Collection Gluten Free Cookbook p52.

December 2019

Just in time for Christmas!  This is such a decadent treat, it will become a favourite!

Coconut Chocolate Nut Bars

1 cup Crunchy Peanut Butter

1 cup Dark Chocolate 70% Cocoa Solids

1/2 cup good quality coconut oil

1.5 cups Desiccated Coconut + extra for top and bottom of slice

1.5 cups chopped raw nuts (cashews, almonds, brazil, hazelnuts etc)


Line a lamington tin with non stick baking paper. Sprinkle over some desiccated coconut.

Carefully melt the peanut butter, chocolate and coconut oil. Once melted remove from the heat and stir in the coconut and nuts. Pour into the prepared pan and chill for 3 hours. Cut into small squares and my recommendation is to keep it in the freezer. Best shared with lots of people.

The slice will melt quite quickly at room temperature so sprinkling the coconut on the bottom of the pan and on the top of the slice reduces it melting as much from the heat of your fingers. 

Credit for original recipe : Health 2000

November 2019

Carrot Crunch Salad


5 Medium Carrots, grated

70gms Sliced Almonds

1/4 cup Coriander (Cilantro)**

1 tsp Ground Coriander

1-2 Tsp Honey (warm gently if needed)

1/4 cup Desiccated Coconut

Mix all of the above in a medium-large bowl.

Add the following dressing:

1 Garlic clove, crushed

Juice of 1 Lemon

2 tsp Honey

Shake in a jar and pour over salad.

** add more or less depending on your love of coriander - if it's a no way herb for you then use Italian parsley.

October 2019

Best Ever Carrot Cake (Egg Free)


1.5 Cups Plant Based Milk, unsweetened

4oz Dried Dates, chopped

3/4 Cup Raisins (split 1/4 c & 1/2 c)

1/2 Cup Sliced Banana

1 tsp Vanilla Essence

1.5 Cups Buckwheat Flour

2 tsp Baking Powder

1 tsp Baking Soda

2 tsp Cinnamon

1 tsp Nutmeg

Pinch of Ground Cloves

1.5 cups Grated Carrot

1/2 Cup Walnuts 


Preheat oven to 350 deg F (180 deg C). Line an 8 inch baking pan with baking paper.

In a bowl place dates, 1/4 c raisins, banana, vanilla and the plant based milk. Let it soak 15-30 mins, until dried fruit has softened.  In another bowl place the buckwheat flour, spices, baking powder and baking soda. Stir well. 

In a blender, blend the date mixture until smooth. Then add the carrots, walnuts and remaining raisins to the dry ingredients and combine. Carefully stir in the date mixture taking care not to over mix.

Pour into your prepared pan and bake for 40-45 minutes until golden and a skewer comes out clean when tested.

Top Tip : When you remove cake from the oven, cover with a clean tea towel and then a board for approx 10 mins. This creates steam and makes your cake nice & moist (especially helpful if you have overcooked it!). Remove to rack to finish cooling.

This cake needs no icing but do ice with your favourite icing if desired.

Original recipe idea from https://www.forksoverknives.com/recipes/vegan-carrot-cake/#gs.kpkyt9

September 2019

Red Curry Vegetable Rice (4 serves)


1 cup Brown Rice uncooked            2 cups Boiling Water

1 cup Frozen Peas                               1 Cup Edamame

3 cups Broccoli Florets                      1/2 Red Pepper, diced

1/2 cup roasted peanuts                   1/2 cup Fresh Coriander (Cilantro) roughly chopped

Garnish: Reserve some peanuts and chop, chilli flakes to taste & extra coriander


1 Tbsp Red Curry Paste                     1 Tbsp grated ginger

1-2 Tbsp Honey or Date puree        165mls Light Coconut Cream

1 Tbsp Lemon Zest or Lemongrass

Mix all dressing ingredients in a bowl and set aside.


  1. Cook Rice in boiling water for approx 20-25 minutes. Follow packet directions.
  2. Precook all greens for 2-3 mins so they are bright green and slightly softened - do not overcook! Rinse in cold water to stop cooking, drain and set aside.
  3. Dry roast peanuts in oven or microwave - watch they don't burn! If you have not done them in the microwave before it only takes 1-2 mins depending on quantity.
  4. Combine rice and vegetables together, garnish and serve.
  5. Eat on its own or serve as a side.

Optional : add cooked chicken to dish.


August 2019

Baked Apple Breakfast (4-6 serves) sugar free | dairy free | gluten free

This was so delicious I ended up eating it as a breakfast, lunch & dessert! You can find a video of it over at my Facebook page @nz.thenewyou or on Instagram @thenewyounz


4 sweet apples (e.g. Gala or Rose)

1 cup uncooked buckwheat 

1C unsweetened almond milk or milk of your choice

1/2 cup raisins

1 tsp cinnamon

1/4 cup sliced almonds


Cook one cup of buckwheat according to packet directions.  Whilst the buckwheat is cooking, wash apples thoroughly, core and chop into small pieces. Place in non stick frying pan and saute gently. Add a little of the almond milk if necessary. Cook apples until they colour slightly.  Add raisins and 1/2 a cup of the almond milk reserving the other half. Add cinnamon.  Gently stir to combine and cook until raisins soften slightly. Once buckwheat is cooked you can add this to the apple and raisin mix, add balance of almond milk and stir through the sliced almonds. It's ready to eat!  Enjoy.

July 2019

Banana Cinnamon Rice Pudding (Serves 1-2) 

I believe this is perfect for a warm breakfast or a quick healthy dessert.  What's not to love because it doesn't need added sugar! The riper the banana the sweeter it will be.  Top Tip: Whenever you make your rice make enough to bag and freeze in 1/2 to 1 cup portions.

Ingredients & Method:

In a pot add 1 sliced banana (ripeness as your choice), 1/2 cup of pre-cooked brown & black rice, 1/2 cup plant based milk (I use unsweetened almond milk) & 1/2 tsp cinnamon. Warm gently and mash some of the banana to thicken. Add more cinnamon if you like as it makes it a little spicy. 

June 2019

Best Baked Beans (Serves 2-4)

As the weather gets cooler there's nothing better than a warming breakfast or brunch. These baked beans are so simple and quick to prepare and will even do as a quick dinner with some eggs on the side. Do not under-estimate this recipe!

Ingredients & Method:

Chop ONE ONION, crush ONE-TWO CLOVES GARLIC, gently brown in 1TBSP OLIVE OIL. Add 1 small tin TOMATO PUREE 290gms and 1tsp Smoked Paprika cook gently for 5 mins. Add TWO TINS CANNELLINI BEANS rinsed and drained. Add chopped FRESH PARSLEY APPROX 2-3TBSP or 6-8 sliced SAGE LEAVES. You can also try fresh thyme or oregano

Serve on toasted wholegrain bread or with scrambled tofu or eggs and wilted spinach

May 2019

Oaty Choccy Bites (makes approx 30 balls)

A sweet treat for those with a sweet tooth or a need to satisfy a sweet craving. 



3 cups rolled oats (uncooked - I use Chantal Organic jumbo oats)

1/2 cup crunchy peanut butter (I use Pics)

1/2 cup unhulled tahini

2 Tbsp plant based chocolate protein powder or raw cacao

1/4 cup raw honey

1/3 cup water

1/2 cup cacao nibs

Coconut for rolling.


Place all ingredients in a food processor (or you can mix by hand) whiz together but don't overdo it as you still want a chunky texture. Roll into balls and roll in coconut. Place in fridge or freezer for an on-the-go energy treat! Perfect at 3 pm if you find you are always looking for something at that time.

April 2019

Who doesn't love a warm nourishing hearty soup in the cooler months! This recipe is a good base that you can add your favourite veges to, with little fuss and bother. 

Hearty Lentil & Vegetable Soup (serves 4) 

Ingredients (base recipe)
1 cup split red lentils
1 medium brown onion, chopped
1 heaped dessert spoon mild curry powder
1 tsp Cumin powder or seeds
1 tin crushed tomatoes
3 tsp low salt vege stock powder (gluten free if needed)
3 cups boiling water
Salt & pepper to taste or Liquid Aminos*
Fresh chopped coriander to taste
Chilli - optional if you'd like it hot & spicy

Additions (Choose 3-4):
1 grated carrot
1 grated courgette
1/2 cup grated pumpkin
Chopped Mushrooms
1/2 cup Edamame beans
Chopped eggplant
Tin of your favourite beans (cannelini, black beans etc)
Handful of baby spinach leaves
This list is just some ideas of what I have used in the past.

Place lentils in a large bowl and cover well with boiling water, set aside. Allow 15-30 minutes to soak whilst making the rest of the soup.
In a large pot add chopped onion and 1-2 tbsp of water to saute/sweat the onion. Add more water as necessary to stop it sticking. At this point add grated carrot/pumpkin or courgette and continue to saute.
Add a little more water and a little  juice from the tinned tomatoes and add the curry powder and cumin. Cook a further 1-2 minutes until fragrant. Add tin of tomatoes incl. juice and mix. Add 3 cups of boiling water and stock powder. 
Drain the lentils that have been soaking and rinse. Add to the pot and stir. At this point you can add additional veges. Cook until lentils and veges soft.
Add coriander, parsley or herb of your choice to taste. Adjust flavour with salt and pepper or use *liquid aminos which is a soy sauce alternative and 65% lower in sodium. Serve and enjoy.

March 2019

These chickpea fritters are simple, tasty and great for lunch or dinner. Make and freeze and always have a quick lunch to hand on those days when you need to grab and go.

Chickpea Fritters (Gluten Free)

Serves 4


125gms GF Flour (I use Orgrans Plain flour)   

 400g Organic Chickpeas, rinsed & drained  

1 egg,beaten                                                

175 ml. Milk or milk substitute

4 spring onions chopped finely

1 tsp. Baking Powder

1/2 bunch fresh Coriander chopped               

Salt & Pepper to taste

Olive oil for frying


Sift flour & baking powder into a bowl and make a well in the centre.  Add the egg and milk and stir into flour, whisk to a smooth batter.  Stir in the spring onions. Lightly mash 1/2 the chickpeas and add with the whole chickpeas to the batter.  Add the coriander, salt and pepper.  Carefully combine.  Heat just enough oil in a heavy based frying pan so the fritters do not stick.  Add 1-2 Tbsp. of mixture to frying pan so you have a fritter about 7-8cms in diameter. Cook 4-5 minutes until golden both sides, turning once. Serve garnished with extra coriander if desired and alongside a salad of your choice.

February 2019

Got too many courgettes? Try this recipe of the month

Courgette | Cheese & Chive | Quiche Muffins (Gluten Free)

Makes approx. 8


1 cup Buckwheat Flour

1 tsp. Baking Powder              

2 size 7 Free-range Eggs 

1 cup Milk (or dairy free alternative)

1 large Courgette Grated

½ cup Parmesan or Tasty Cheese Grated

¼ cup Chives chopped

Salt & Pepper to taste 


Heat oven to 200 deg. C.  Line a texan muffin tray or dariole molds with 8 grease proof bake cups (54mm base x 50mm high).  In a bowl place flour and baking powder and mix well. Add grated courgette, cheese and chives and mix to combine. In a bowl or jug whisk the eggs and milk together. Add the liquid to the dry ingredients and carefully stir. When mixed, pour or spoon into the bake cups. Do not fill to the top - leave 3-5mm space from the top of the case. Place in the heated oven for approx. 25 minutes until cooked through and golden on top.  Enjoy 2 for breakfast, brunch or lunch or have 1 with a salad for lunch or dinner. NB: they do stick a little bit to the cases but just carefully scrape out leftovers with a knife.


January 2019

3 Ingredients only Ice Cream 

Mango | Manuka Honey | Coconut Ice cream
Single scoops approx 16


450g frozen mango pieces
400ml Coconut Milk
85g Raw Manuka Honey

Method: Blend frozen mango in food processor
Add Coconut milk and honey and blend until smooth and creamy.
Pour in a medium roasting dish so the ice cream is about 2cm high, cover with clingfilm and freeze for approx. 2 hours until just set.
Return mixture to your food processor and blend again until smooth and creamy.
Set in an old ice cream container or in a loaf tin lined with baking paper. Cover and return to the freezer and leave for 3-4 hours until firm enough to scoop.

Serve immediately and enjoy.