Hair_Raising_Recipes.pdf

A Journey to Better Health: Introduction: What we eat defines our health more than you can ever imagine. Great nutrition is highly underestimated in today’s world. People hungrily seek supplements, pills and medical therapies to fix their problems instead of simply eating a healthier diet. Not only is there a large amount of side effects that come with taking drugs, they will do nothing for your health in the long run.

Ready to embark on a nutrition journey that will change your life? Let’s get started! In this book, you will discover easy, delicious step-by-step recipes to guide you in the right direction. So what are you waiting for? Make a decision and commit to a better, healthier version of yourself. Challenge yourself, make achievable goals, and watch as your progress grows day-by-day. Don’t start tomorrow. Start today!

So what works? Simple! A healthy, balanced diet, combined with exercise will fuel your body in the right direction, promoting a dizzying array of health benefits. Not only will good nutrition improve your general health and wellbeing, but it will also drive hair growth and maintenance. Think of nutrients as the building blocks of your body, where without a certain block, a bodily function lags and falls apart. When your body lacks certain nutrients, such as biotin, protein and iron, you might experience hair loss as you are missing that essential building block to your hair reaching its’ full potential.

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Breakfast

Egg ‘Muffins’’

Servings: 1

Eggs are a rich source of protein and soy, which are crucial nutritional components in regulating hair growth. Ingredients: 2 medium eggs 1/4 bell pepper, chopped 1 tbsp soy milk 1/4 cup red onion, chopped 2 slices turkey bacon, cooked and chopped. Parsley (optional) Salt and pepper to taste Method: 1) Grease muffin tray with olive oil. Preheat oven to 180 C. 2) Beat all ingredients together until well combined. Season to taste. 3) Divide egg mixture into 3-4 muffin cups. 4) Bake for 10-15 minutes, or until toothpick comes out clean. 5) Sprinkle with fresh parsley and serve.

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Sweet Potato Spanish Omelette

Servings: 1

Tomatoes are rich in silica, which is essential in collagen synthesis and hair follicle repair.

Ingredients: 2 large eggs 1 tbsp olive oil 1/4 cup cooked thinly sliced sweet potato 2 tbsp chopped red onion 5 cherry tomatoes, halved 1 tbsp mixed herbs, 1 tsp paprika Salt and Pepper to taste Method: 1) In a skillet, cook onions and tomatoes until tender. Add sweet potatoes and cook until soft. 2) In a bowl, beat eggs with herbs and paprika. 3) Add egg mix to skillet and cook thoroughly. 4) Season with salt & pepper and serve.

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5

Banana Protein Pancakes

Servings: 2

Bananas are an excellent source of biotin. Crucial for the regulation of keratin synthesis, biotin is an essential nutrient for optimal hair growth. Ingredients: 1 large ripe banana, mashed 2 eggs 2 scoops vanilla protein powder A pinch of cinnamon 1/4 tsp baking powder Method: 1) In separate bowls, separate the egg whites from the yolks. Beat the egg whites until they form fluffy peaks. 2) In the second bowl, mix remaining ingredients with the egg yolks until fully incorporated. 3) Gently fold in the egg mixture to the egg whites. 4) Cook 1/4 cup of the mixture on low heat on a skillet, for 60-90 seconds on each side. 5) Serve with fresh fruit.

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Spinach Omelette

Servings: 1

Commonly known as a super-food, spinach boasts multiple nutrients that encourage hair growth, such as iron and iodine. Ingredients 1 cup of spinach, chopped 2 eggs 1 tbsp soy milk Salt and pepper to taste 1 tsp olive oil Method: 1) Heat olive oil in a skillet. Cook spinach for 2-3 minutes on medium heat. 2) Beat 2 medium eggs and milk with a pinch of salt and pepper. 3) Add the egg mixture to spinach and cook thoroughly.

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Eggs Benedict with Avocado Dressing

Servings: 2

Avocado is an alkaline-based food, which will act to balance pH levels and reduce acidity in the blood. Ingredients: 4 strips turkey bacon, cut in half 4 eggs 1 medium avocado 4 tbsp lemon juice 1 tbsp garlic powder 1/4 cup olive oil Salt and pepper to taste Method: 1) Cook bacon halves on pan until desired level of crispiness. 2) Puree avocado, lemon juice, garlic powder and olive oil, until it reaches a saucy consistency. Add salt and pepper. 3) Poach the 4 eggs in boiling water for 2-4 minutes. 4) Lay out 4 bacon halves on a plate and place the two poached eggs on top. Serve with avocado sauce.

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Grain-free Muesli

Servings: 5

Almonds and pine nuts encourage hair growth in many ways. Nuts are abundant in silica, iodine and protein, which are all vital regulators of the hair growth cycle. Ingredients: 2 cups unsweetened coconut flakes 1 cup chopped almonds 1/2 cup chia seeds 1/2 cup ground flaxseed 1/4 cup raisins 1/4 cup pumpkin seeds 1/4 cup pine nuts Method: 1) Combine all ingredients together and store in an airtight container at room temperature. 2) Serve with almond milk or soy milk, and a heap of fresh fruit.

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Chocolate Chia Pudding

Servings: 3

Abundant in phosphorus and l-lysine amino acids (protein), it is no surprise that chia seeds are vital for the maintenance of hair health. Ingredients: 1 1/4 cup almond milk 3 tbsp cocoa powder 1/4 cup chia seeds 3 tbsp honey Pinch of salt Few drops of vanilla extract Method: 1) In a blender, blend all ingredients until it reaches a pudding-like consistency. 2) Pour mixture into 3 bowls or glasses, and refrigerate overnight. 3) Serve with fresh fruit or chopped nuts

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Blueberry Protein Pancakes

Servings: 2

This pancake recipe will provide up to 30 g of protein! This will contribute to maintaining and repairing hair follicles. Ingredients: 3 eggs 1/4 cup almond milk 3 tbsp coconut oil 1 tbsp honey 2 scoops protein powder 1/3 cup almond flour 1/2 cup blueberries Method: 1)Whisk together eggs, milk, coconut oil, honey and protein powder. Fold in flour and blueberries 2) Melt 1 tbsp of coconut oil on hot skillet and cook pancakes in 1/3 cupfuls until golden on each side. 3) Serve with a drizzle of honey.

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Lunch

Lettuce Burritos

Servings: 3

Rich in protein and low in fat, chicken is a highly nutritious and versatile ingredient. Protein is required in large amounts everyday for hair follicle repair and collagen synthesis. Ingredients: 6 lettuce leaves 6 tbsp salsa 1/2 cup chopped red bell peppers 1/2 red onion 1/2 avocado 1/4 chopped cucumber 1 & 1/2 lb grilled chicken breast 1/3 can red beans Method: 1) Sauté red onion, red peppers and salsa in a pan for 5-10 minutes. 2) Place lettuce leaf on plate, add 4 oz chicken, 3 tbsp salsa, and 1 tbsp red beans per wrap. 3) Roll lettuce leaf carefully. Roll again in a second lettuce leaf.

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Shawarma Chicken Bowl Packed with kale and chicken, this recipe will provide iron to prevent hair loss.

Servings: 4 Ingredients 1 lb chicken breast, cut in strips 1 tbsp olive oil 2 tbsp sumac (spice) 2 garlic cloves 1 tsp cumin, salt and pepper 2 tbsp lemon juice 1 avocado, diced 1 cup chopped cherry tomatoes 3 cups kale 3 cups romaine lettuce 5 tbsp vinaigrette dressing Method: 1) Cook chicken strips in olive oil, sumac, garlic cloves, cumin and lemon juice in a large skillet. 2) Arrange remaining ingredients in a bowl and top with cooked chicken. Drizzle with dressing.

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Italian Turkey Salad

Servings: 1

Kale is another super-food that contains high amounts of iron and sulforaphane. Consuming kale will promote the release of enzymes that work to improve blood circulation of the scalp, allowing for hair to grow evenly. Ingredients: 1 cup romaine lettuce 1 cup kale 5 oz chopped turkey breast 5 cherry tomatoes 5 green olives 2 tbsp vinaigrette dressing (1 tbsp olive oil, 1 tbsp lemon juice, salt and pepper) 1/2 yellow pepper Method: 1) Chop up all vegetables into bite sized pieces. 2) Mix all ingredients together along with dressing.

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Tuna & Avocado Salad

Servings: 1

Radish contains sulforaphane and silica, which both promote healthy hair growth and maintenance. Tuna is a wonderful source of protein and iodine and healthy omega-fats, that work to strengthen the hair follicle. Ingredients: 1 small can drained tuna 1/2 medium avocado 1/4 cup chopped radish 2 tbsp vinaigrette dressing (1 tbsp olive oil, 1 tbsp lemon juice, salt and pepper) 2 cups romaine lettuce 1/4 chopped cucumber 5 green olives, chopped 5 cherry tomatoes 1/4 cup cilantro

Method: 1) Drain tuna, chop up vegetables into bite sized pieces. 2) Mix all ingredients together with dressing.

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Bacon & Potato Salad

Servings: 2

Celery is an alkaline food, that functions to balance acidity from the body, by maintaining a neutral pH. An acidic pH can cause hair loss and other detrimental effects. Ingredients: 1 cup sweet potato, diced, cooked 4 slices turkey bacon, chopped, cooked 2 tbsp light mayo 4 celery sticks, chopped 3 spring onions, chopped 1/4 cup chopped red pepper Salt and pepper to taste Method: 1) Combine all ingredients in a large bowl and mix thoroughly until combined. 2) Serve

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Carrot & Coriander Soup

Servings: 5

Carrots are densely packed with iodine and biotin, which are both highly beneficial nutrients in hair health. Ingredients: 2 lb carrots, chopped lengthways 5 cloves garlic 2 handfuls fresh coriander, chopped 1 medium sweet potato 1/2 tsp ginger 4 cups vegetable stock Salt and pepper to taste. Method: 1) Bring all ingredients to boil until vegetables are tender. 2) Pour vegetables into a blender and puree until smooth. 3) Serve.

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Cuban Inspired Bowl

Servings: 4

Another great source of sulforaphane and iodine is cabbage. Incorporating cabbage in your diet will promote hair growth. Ingredients:

1 lb pork loin 1/2 cup apple sauce 1 tbsp apple cider vinegar 1/2 lb deli ham, cubed 8 cups cabbage 1/2 cup chopped pickles 1 avocado, cubed 1 tbsp mustard Mojo Vinaigrette ( 3 tbsp olive oil, 4 tbsp lemon juice, 1 tbsp garlic powder, 1 tbsp cumin, salt and pepper) Method: 1) Cook pork loin with apple sauce and cider vinegar in a slow cooker for 5 hours. Shred and set aside 2) Mix mojo ingredients in a small bowl. 3) Assemble remaining ingredients, combined with the pork loin in a bowl. Top with mojo sauce and mustard. Copyright - Hair Raising Recipes - 2016

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Cauliflower Tabouli

Servings: 6

Cauliflower is an excellent source of biotin and sulforaphane, which contribute to hair mainenance and re-growth. Ingredients: 1 head cauliflower 2 cloves garlic, finely chopped 1 bunch parsley, finely chopped 2 tbsp olive oil 2 tbsp lemon juice 1 tbsp chopped mint 1 cup cherry tomato, finely chopped Salt and pepper to taste Method: 1) Blend cauliflower in a food processor until fine. 2) Mix processed cauliflower with the remaining ingredients. 3) Serve cold.

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Creamy Asparagus Soup

Servings: 6

Asparagus is a highly alkaline ingredient. This will drive pH balance, therefore reducing acidity in the body. Ingredients: 4 cups chicken stock 2 lb asparagus, ends removed & chopped 1 large onion, chopped 3 cloves garlic, chopped 1 tbsp olive oil Salt and pepper to taste Method: 1) Sauté the onions and garlic in olive oil, until tender. 2) Add asparagus and chicken stock. 3) Bring to a boil until tender. 4) When the asparagus has cooked, blend the mix until smooth. 5) Serve warm.

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Kale Chicken Salad

Servings:2

This superfood salad is very nutrient dense, containing protein, biotin, iron and iodine. It is a hair-growing miracle in a bowl! Ingredients: 4 cups kale 2 chicken breasts,roasted, diced 2 tbsp lemon juice 1 tbsp balsamic vinegar 1/4 cup sunflower seeds 1/4 cup pine nuts 1 tbsp olive oil Salt and pepper to taste Method: 1) Remove stems from kale, and chop finely. 2) Mix all ingredients together in a bowl. 3) Serve.

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Dinner

Greek Style Meatballs & Roasted Vegetable Mix Broccoli and caulflower contain high amounts of sulforaphane, which enhances hair growth.

Servings:4

Ingredients: 1&1/2 lb ground lean beef 1 egg, beaten 2 garlic cloves 2 tbsp tomato paste 2 tbsp mixed herbs 1 head of cauliflower, 1 head of broccoli Method: 1) Preheat oven to 190 F 1) Combine beef, egg, garlic, tomato paste and mixed herbs in a large bowl. Season to taste. 2) Form the mixture into equally-sized meatballs, and cook in the oven for 20-25 minutes. 3) Roast cauliflower & broccoli for 10-15 minutes, and season to taste. Serve with meatballs.

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Salmon Teriyaki & Zucchini Noodles Salmon is a protein-dense fish, with a large amount of beneficial omega-fats!

Servings:2

Ingredients: 2 salmon fillets 2 tbsp teriyaki sauce 1 tsp honey 1 tbsp olive oil 1 tbsp sesame seeds 1 tbsp soy sauce salt and pepper to taste 3-4 zucchinis, spiralized 2 cups spring onion, chopped Method: 1) Mix teriyaki, soy, sesame, olive oil, honey and seasoning in a bowl. 2) Add mixture to salmon fillets, and bake covered for 15-20 mins at 450 F. 3) Saute spring onions for 2-3 minutes on medium heat, with olive oil. Add zucchini noodles and cook for 3-5 minutes. Season to taste 4) Serve.

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Mushroom burgers

Servings:2

Lean ground beef is great source of animal protein, essential for body maintenance.

Ingredients: 8 oz lean ground beef 1 egg 2 tbsp mixed herbs 1 tbsp garlic powder, 1 tbsp onion powder Salt and pepper to taste 4 portobello mushroom caps 2 tbsp light mayo, 1/2 mashed avocado Lettuce, tomatoes, red onions to preference Method: 1) Mix beef, egg, and spices in a bowl. Form 2-3 patties 2) Cook on a non-stick frying pan according to preferences. 3) Brush mushroom caps with olive oil, salt and pepper. Grill in oven for 5 minutes on each side. 4) Stack up the burger and toppings on the portobello caps.

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Honey-Mustard Drumsticks

Servings: 3

Chicken is a great lean protein source, with low amounts of fat. Protein is essential in building and repairing hair follicles. Ingredients: 6 chicken drumsticks 2 tbsp honey 1 tbsp lemon juice 1 tbsp soy sauce 2 tbsp dijon mustard 1 tbsp olive oil Salt and pepper to taste 3 cups cauliflower & broccoli mix Method: 1) Coat drumsticks in honey, lemon juice, soy sauce , dijon mustard, olive oil and salt and pepper. Allow to marinate for at least an hour 2) Bake in a preheated oven at 400 F for 20-25 minutes, broil for 5 for crispiness. 3) Serve with roasted cauliflower mix.

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Pan-Seared Salmon & Sweet Potato Mash

Servings:2

Sweet potato contains beta-carotene, which is converted to vitamin-A in the body. This vitamin plays a large role in cell growth, including hair. Ingredients: 2 Salmon fillets 1 tbsp olive oil 1/2 lemon 2 tbsp dill 2 medium sweet potatoes 3 tbsp milk Method: 1) Heat olive oil in pan. Add Salmon, lemon juice and dill, season to taste. 2) Cook for 4 minutes on each side at medium heat. 3) In the mean time, boil sweet potatoes until soft. 4) Peel and mash sweet potatoes with the milk for a creamy texture.

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Garlic & Herb Steak & Vegetable Medley

Servings: 2

Lean steak is an excellent source of protein, which is required for hair growth.

Ingredients: 2 rib-eye steaks 2 tsp salt, black pepper 3 cloves minced garlic 3 tbsp mixed herbs 1 tbsp olive oil 1 tbsp onion powder 2 cups steamed mixed vegetables of choice Method: 1) Preheat grill to medium heat. 2) Mix steak, seasoning and oil in a bowl, and let sit for 30 minutes. 3) Mix butter with a tsp of herbs. 4) Grill the steaks from 3-5 minutes on each side. 5) Top with 1 tsp butter and serve with vegetables. Copyright - Hair Raising Recipes - 2016

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Creamy Basil & Tomato Chicken

Servings: 4

Coconut oil contains lauric acid and vitamin K, which contribute to scalp health.

Ingredients: 1 1/2 lb chicken breast, diced 4 tbsp basil pesto handful of basil leaves 1 cup cherry tomatoes, halved 1/2 cup coconut milk 1 tbsp coconut oil 4 garlic cloves, minced Salt and pepper to taste Method: 1) Heat coconut oil in a saucepan and cook chicken with garlic until no longer pink. 2) Add the pesto and cherry tomatoes. Simmer for a few minutes. 3) Add coconut milk and basil leaves. Simmer on low heat for a further few minutes. 4) Serve.

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Paleo Shepherd’s Pie

Servings:5

Cauliflower is an excellent ingredient, for providing sulforaphane and also tasting delicious! Ingredients: 1 head cauliflower, chopped in florets 1 lb lean ground beef/lamb 2 carrots, finely chopped 1 onion, chopped 2 garlic cloves, chopped 1 tbsp tomato paste 1/3 cup vegetable broth Method: 1) Preheat oven to 200 C and grease casserole. 2) Boil cauliflower in a saucepan until tender. Drain, and puree with a blender. Add salt and pepper. 3) Mix all remaining ingredients in a large skillet until meat is brown. 4) Pour meat mixture in the casserole, followed by the cauliflower puree. 5) Bake for 30 minutes until golden. Copyright - Hair Raising Recipes - 2016

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Chinese Chicken Stirfry

Servings: 3

Packed with protein, iron, vitamins and minerals, this recipe is the ultimate superfood! Ingredients 2 large chicken breasts, chopped in strips 3 cups vegetable stir fry mix 3 tbsp soy sauce 2 tbsp lemon juice 2 large zucchinis, spiralized 2 tbsp olive oil 1 tbsp five spice seasoning 1 tsp ginger (powder or fresh) Salt and pepper to taste Method: 1) Heat oil in large skillet. Cook chicken thoroughly with salt, pepper, five spice and ginger. 2) Add vegetables, simmer for 5 minutes. 3) Add zucchini, soy sauce and lemon juice. 4) Simmer for a further 5 minutes. 5) Serve

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Beef Zucchini Skillet

Servings: 4

This recipe is bursting with protein, sourced from the ground beef and eggs.

Ingredients: 1 lb ground beef 1/2 onion, chopped 1 garlic clove, minced 2 chopped zucchinis 2 tbsp tomato puree 4 eggs 1 tsp olive oil Salt and pepper to taste Method: 1) Cook beef in a hot cast iron skillet along with garlic and onion until brown. 2) Stir in tomato paste and zucchini. Simmer for a few minutes. 3) Make 4 holes in the mixture and crack 1 egg in each well. 4) Transfer to the oven and broil until eggs have cooked thoroughly. Serve.

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Lemon Chicken & Broccoli Bake

Servings:4

Broccoli contains the highest amount of sulforaphane than any other food! This is a crucial nutrient for hair growth. Ingredients 4 chicken legs 4 cups broccoli florets 1 lemon, juiced Salt and pepper to taste 1 tsp garlic powder 2 cloves garlic, thinly chopped 2 tbsp mixed herbs Method: 1) Preheat oven to 200 C. 2) Mix lemon juice, garlic, herbs and spices in a bowl. 3) Poke a few holes in each chicken leg. Rub the marinade into the legs. 4) Bake the legs with broccoli until chicken juices run clear. 5) Broil for a few minutes for added crispiness.

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Garlic Shrimp & Zucchini Noodles

Servings: 2

Rich in iodine and protein, shrimp is a delicious and versatile ingredient to add to your dishes. Ingredients: 1 lb shrimp, shelled 2 medium zucchinis, spiralized 5 garlic cloves, minced 3 tbsp lemon juice 1 tbsp olive oil Salt and pepper to taste 1/4 cup fresh parsley, chopped Method: 1) In a hot skillet with oil, cook the garlic for 2 minutes. Add the shrimp and cook until pink. 2) Add the lemon juice, and seasoning. 3) Add the zucchini and simmer for 2-3 minutes. 4) Serve garnished with fresh parsley.

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Crockpot Lamb Curry

Servings: 4

Lamb is an excellent protein source, and is bursting with flavour. Protein is required for hair maintenance and preventing hair loss. Ingredients: 2 pounds lamb stew meat 1 tbsp curry powder 3 medium carrots, chopped 3 stalks celery, chopped 2 tbsp olive oil 1 cup coconut milk 1 cup chicken broth 3 cloves garlic 1 onion Salt and pepper to taste. Method: 1) Brown meat on medium heat along with spices, garlic and onion. 2) Layer a crockpot with the chopped carrots and celery, and add the cooked lamb. Add broth and milk until fully covered. Season with salt and pepper. 3) Slow-cook for 4-5 hours. Serve hot. Copyright - Hair Raising Recipes - 2016

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Italian Sausage & Vegetables

Servings: 3

Tomatoes are highly abundant in silica, which is proven to play a large role in collagen synthesis. Ingredients: 1 & 1/2 lb Italian sausage 1 tbsp olive oil 1 cup cubed squash 1/2 cup chopped spring onions 2 garlic cloves, minced 1 cup chopped tomatoes 1 tsp soy sauce salt & pepper to taste Method: 1) In a skillet, cook sausage on medium heat with oil for around 5-7 minutes. 2) Chop up sausage, squash, green onions and garlic. Add to skillet and cook for 4-5 minutes until vegetables are tender. 3) Add tomatoes, soy sauce and salt and pepper. Cook for further 2-3 minutes. 4) Serve.

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Chicken & Sweet Potato Bake

Servings: 2

This recipe is rich in protein (chicken) and vitamin-A (sweet potatoes) which both benefit the synthesis and repair of hair follicles. Ingredients: 2 chicken breasts 2 sweet potatoes, diced 1 cup cherry tomatoes 4 cloves garlic, minced 2 tbsp mixed herbs 1 tbsp olive oil 1 tsp paprika Salt and pepper to taste Method: 1) Preheat the oven to 220 C. 2) In a large ziplock bag, combine all spices and main ingredients together until well coated. 3) Bake covered oven for around 20-30 minutes, or until chickn is fully cooked. 4) Serve hot.

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Snacks

Garlic Brussels Sprouts & Crispy Bacon

Servings: 4

Brussels Sprouts are rich in vitamins, folate, iron and fibre, which all benefit hair growth and ward off illnesses. Ingredients: 1 lb Brussels sprouts 4 strips turkey bacon, chopped in small pieces 1 tbsp olive oil 1 tsp garlic powder 1/4 tsp cayenne pepper 1 tsp lemon juice Salt and pepper to taste Method: 1) Preheat oven to 200 C. 2) Boil Brussels sprouts in a saucepan for 3 minutes. 3) Drain and add the remaining ingredients 4) Roast the mix in the oven for 15 minutes until the sprouts are brown and crispy. 5) Serve with extra seasoning if required.

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Kale Chips Kale is a superfood that benefits your health and hair in more ways than you can imagine. Rich in iron and sulforaphane, kale will certainly benefit your hair! Ingredients: 1 bunch of kale 1 tbsp olive oil 1/2 tsp salt Method: 1) Preheat oven to 180 C. 2) Wash kale thoroughly and remove the stem from the leaves carefully. 3) Chop kale into 3 sections and place on a baking tray. 4) Season with salt and drizzle with olive oil 5) Bake until crispy, and serve (10-15 minutes).

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Sweet-Potato ‘Fries’

Servings:2

Sweet potato contains beta-carotene, which is converted to vitamin-A in the body. This vitamin plays a large role in cell growth, including hair. Ingredients: 2 medium sweet potatoes, peeled 1 tbsp olive oil Salt and pepper to taste 1/2 tsp paprika Sprinkle of cinnamon Method: 1) Preheat oven to 220 C. 2) Thinly chop sweet potatoes lengthwise into strips. 3) Coat the strips in olive oil and seasoning mix. 4) Bake in the oven for 10-15 minutes, and broil for 2-3 minutes for crispiness. 5) Serve with salsa

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Ants on a log

Servings: 2

Raisins are high in iron and vitamin-C, which will ward off illnesses such as anaema and common colds. Ingredients 2 stalks celery 2 tbsp raisins 2 tbsp almond butter Method: 1) Spread almond butter on each celery stalk. 2) Top with raisins and serve.

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Bacon-wrapped dates

Servings:2

Almonds are alkaline, rich in silica, and contain some amounts of protein. Include them in your diet as a highly nutritious snack. Ingredients: 8 pitted dates 4 strips turkey bacon, cut in half 8 almonds

Method: 1) Preheat oven to 180 C. 2) Stuff each date with one almond, and wrap in half a bacon strip. 3) Bake dates in the oven for 7 minutes, with the bacon seam facing downwards. 4) Serve.

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Fresh Basil Tomatoes

Servings: 2

Tomatoes are highly abundant in silica, which is proven to play a large role in collagen synthesis, required for hair follicle synthesis. Ingredients: 1 cup cherry tomatoes 1 tbsp olive oil 1/4 cup fresh basil 1 tbsp lemon juice Salt to taste Method: 1) Chop tomatoes in half. 2) Finely chop the basil leaves. 3) Mix all ingredients in a bowl and serve.

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Smoked Salmon Cucumber Bites

Servings: 2

Cucumbers will rehydrate your body, as well as neutralize any acid in the body as they are alkaline. Ingredients: 1/2 cucumber 1/2 avocado, mashed 3 slices smoked salmon Salt and pepper to taste 1 tbsp capers Method: 1) Slice cucumber into even circles. 2) Tear smoked salmon into bite-sized pieces. 3) Layer cucumber slice with mashed avocado, capers, salmon and season. 4) Serve cold.

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Spicy Sriracha Mushroom Skewers

Servings: 6

Mushrooms are rich in biotin, which is the ultimate hair nutrient!

Ingredients: 1 lb button mushrooms 2 tbsp Sriracha sauce 1/8 tsp chilli powder 1 tbsp olive oil Salt to taste Wooden skewers Method: 1) Preheat oven to 160 C. 2) Mix the Sriracha sauce with the chilli powder, salt and olive oil in a small bowl. 3) Coat mushrooms in spicy sauce. 4) Layer 3-4 mushrooms on each skewer, and bake for 15 minutes. 5) Serve warm.

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Watermelon Strawberry & Mint Salad

Servings: 6

Watermelon is an excellent detox ingredient, which will rehydrate the body and restore internal balance. Ingredients: 1/2 watermelon 1 cup fresh mint, finely chopped 1 cup strawberries, chopped in quarters Method: 1) Dice watermelon into bite-sized pieces 2) Mix strawberries, watermelon and mint in a large bowl. 3) Serve cold.

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Dessert

3 Ingredient Ice-cream

Servings: 4

Packed with biotin, bananas are wonderfully nutritious, and provide an energy kick when the body is low on glucose! They will also satisfy the sweet-tooth with natural sugars. Ingredients: 3 medium semi-ripe bananas, 1 tbsp coconut oil 1 can coconut milk Method: 1) Peel bananas and cover with coconut oii. Place in the oven at 200 C for around 15 minutes. 2) Transfer bananas to blender, add coconut milk. 3) Blend until smooth and freeze mixture for a minimum of 4 hours. 4) Serve with fresh fruit.

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Paleo Truffles

Servings: 6

Coconut oil is rich in lauric acid and vitamin K. Lauric acid is excellent in preventing the loss of protein from the hair follicle. Ingredients: 4 tbsp cocoa powder 1/2 cup coconut oil 2 tbsp raw honey 1 tsp instant coffee Method: 1) Grease an ice-tray with 1 tbsp coconut oil. 2) Combine all ingredients until fully incorporated. 3) Form into equally-sized balls, and pat down each truffle into the ice-tray wells. 4) Freeze until solid, and serve.

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No-Bake Power Bars

Servings:9

Dates will provide natural sugars for a healthy energy kick. They are also rich in fibre and iron. Ingredients: 2 cups mixed nuts 1 cup pitted, soft dates 1/4 cup cocoa powder 1/4 cup shredded coconut 2 tbsp coconut oil Method: 1) Line an 8 inch baking tray with baking paper. 2) In a blender, process the nuts until very fine. 3) Add the remaining ingredients, and blend until the mixture turns sticky and fudgey. 4) Spread the mixture onto the baking tray, cover and refrigerate until set. 5) Cut into equally-sized bars, and serve.

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Paleo Fruit Crumble

Servings:4

Nuts are a great source of protein and silica. They also work to neutralize acid in the body.

Ingredients: 4 cups mixed berries 1 tbsp honey 1 cup soft, pitted dates 1 cup walnuts 1/3 cup almond flour Few drops vanilla extract Method: 1) Grease 4 small ramekins. Preheat the oven to 180 C. 2) To form the crumble, blend the dates, walnuts, almond flour and vanilla extract together until a crumbly dough forms. 3) Divide berries & honey into the ramekins, and top generously with the crumble dough. 4) Bake covered for 10 minutes. Remove cover and broil for 10 minutes for crispiness. Serve warm

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Easy Grilled Peach and Coconut Cream

Servings:3

Coconut milk contains iron, vitamin-K and lauric acid, with a wide array of health benefits.

Ingredients: 3 ripe peaches, cut in half 1 can refrigerated coconut milk 1 tsp vanilla extract 1 tsp cinnamon 1 tsp honey Method: 1) Grill peaches cut-side down for 3-5 minutes on medium heat. Repeat on other side. 2) Spoon out the cream from the top of the cococonut milk. Whisk the cream with vanilla and cinnamon. 3) Serve the peach with a dollop of the cream, and add a drizzle of honey.

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Apple & Cinnamon Energy Bites

Servings: 8

Apples are rich in silica, which is required for the process of collagen synthesis.

Ingredients: 1/2 cup apple, grated 1 cup mixed nuts 10 soft dates, pitted 1/2 cup almond butter 1 tsp cinnamon A few drops vanilla extract Method: 1) Pulse mixed nuts in a blender until finely ground. 2) Add the remaining ingredients and blend until sticky. 3) Form even sized balls and place the bites in the fridge to set. 4) Serve.

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Bite-sized Raspberry Popsicles

Servings: 4

Raspberries are rich in B-vitamins, folic acid and vitamin C, which improve scalp health and promote hair growth. Ingredients: 1 1/2 cups fresh raspberries 2 cups water Ice-cube tray 1 tbsp honey 4 popsicle sticks, broken in half 1) Boil fresh raspberries in water until the mixture thickens. 2) Add the honey and mix thoroughly. 3) Pour mixture into the wells of an ice-tray. 4) Freeze the mixture for half an hour, then place a popsicle stick into each well. 5) Freeze again until fully set. 6) Carefully remove each popsicle and serve.

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Cinnamon Baked Pears

Servings: 2

Vitamin E in pears will nourish your hair and maintain its health, as well as provide a glossy shine! Ingredients: 2 pears, cut in half 1/4 cup apple juice 1 tbsp honey 1 tbsp coconut oil Few drops vanilla extract Pinch of cinnamon Method: 1) Preheat oven to 200 C. 2) Boil apple juice, honey, coconut oil, cinnamon and vanilla extract over medium heat for a few minutes. 3) Place pears face-down on the baking tray, and cover with the apple sauce. 4) Bake pears for 25-30 minutes. 5) Serve with extra sauce drizzled on each half.

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