Hair Raising Recipes PDF

A Journey to Better Health: Introduction:
What we eat defines our health more than you can ever imagine. Ready to embark on a nutrition journey that will change your
Great nutrition is highly underestimated in todays world. People life? Lets get started! In this book, you will discover easy, deli-
hungrily seek supplements, pills and medical therapies to fix cious step-by-step recipes to guide you in the right direction. So
their problems instead of simply eating a healthier diet. Not only what are you waiting for? Make a decision and commit to a bet-
is there a large amount of side eects that come with taking ter, healthier version of yourself. Challenge yourself, make achiev-
drugs, they will do nothing for your health in the long run. able goals, and watch as your progress grows day-by-day. Dont
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 im-
prove 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 func-
tion 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 reach-
ing its full potential.
ii
Breakfast
Egg Muns 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 com-

bined. 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.
4
Copyright - Hair Raising Recipes - 2016
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.
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.
6
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
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 thor-

oughly.
7
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
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 min-

utes.
4) Lay out 4 bacon halves on a plate and place the

two poached eggs on top. Serve with avocado
sauce.
8
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.
9
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 re-

frigerate overnight.
3) Serve with fresh fruit or chopped nuts
10
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.
11
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) Saut 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 sec-

ond lettuce leaf.
13
Shawarma Chicken Bowl Servings: 4
Packed with kale and chicken, this recipe will provide
iron to prevent hair loss. 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 skil-
let.
2) Arrange remaining ingredients in a bowl and

top with cooked chicken. Drizzle with dress-
ing.
14
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 dress-

ing.
15
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.
16
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 eects.
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
Method:
1) Combine all ingredients in a large bowl and

mix thoroughly until combined.
2) Serve
17
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 un-

til smooth.
3) Serve.
18
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 vine-

gar 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.
19
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
Method:
1) Blend cauliflower in a food processor until

fine.
2) Mix processed cauliflower with the remain-

ing ingredients.
3) Serve cold.
20
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
Method:
1) Saut 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.
21
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
Method:
1) Remove stems from kale, and chop finely.
2) Mix all ingredients together in a bowl.
3) Serve.
22
Dinner
Greek Style Meatballs & Roasted Vegetable Mix Servings:4
Broccoli and caulflower contain high amounts of
sulforaphane, which enhances hair growth. 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.
24
Salmon Teriyaki & Zucchini Noodles Servings:2
Salmon is a protein-dense fish, with a large amount
of beneficial omega-fats! 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 season-

ing 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.
25
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
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 porto-

bello caps.
26
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
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.
27
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.
28
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 vegeta-

bles.
29
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
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.
30
Paleo Shepherds 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.
31
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)
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
32
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
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.
33
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
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.
34
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
3 tbsp lemon juice
1 tbsp olive oil
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 min-

utes.
4) Serve garnished with fresh parsley.
35
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.
36
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
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.
37
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
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.
38
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 o 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
Method:
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 un-

til the sprouts are brown and crispy.
5) Serve with extra seasoning if required.
40
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:
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).
41
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
1/2 tsp paprika
Sprinkle of cinnamon
Method:
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
42
Ants on a log Servings: 2
Raisins are high in iron and vitamin-C, which will ward o 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.
43
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:
2) Stu 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 down-
wards.
4) Serve.
44
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.
45
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
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.
46
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:
2) Mix the Sriracha sauce with the chilli pow-

der, 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.
47
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.
48
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 min-
utes.
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.
50
Paleo Trues 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 coee
Method:
1) Grease an ice-tray with 1 tbsp coconut oil.
2) Combine all ingredients until fully incorpo-

rated.
3) Form into equally-sized balls, and pat down

each true into the ice-tray wells.
4) Freeze until solid, and serve.
51
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 un-

til 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.
52
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, wal-

nuts, almond flour and vanilla extract to-
gether 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
53
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 co-

coconut milk. Whisk the cream with vanilla
and cinnamon.
3) Serve the peach with a dollop of the cream,

and add a drizzle of honey.
54
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 un-

til sticky.
3) Form even sized balls and place the bites in

the fridge to set.
4) Serve.
55
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 mix-

ture 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.
56
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:
2) Boil apple juice, honey, coconut oil, cinna-

mon 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.
57

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A Journey to Better Health: Introduction:

1/4 bell pepper, chopped

1 tbsp soy milk

1/4 cup red onion, chopped

2 slices turkey bacon, cooked and chopped.

Salt and pepper to taste

1) Grease muffin tray with olive oil. Preheat oven

2) Beat all ingredients together until well com-

3) Divide egg mixture into 3-4 muffin cups.

4) Bake for 10-15 minutes, or until toothpick

5) Sprinkle with fresh parsley and serve.

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,

Salt and Pepper to taste

1) In a skillet, cook onions and tomatoes until

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.

1 large ripe banana, mashed

2 scoops vanilla protein powder

1/4 tsp baking powder

1) In separate bowls, separate the egg whites

2) In the second bowl, mix remaining ingredients

3) Gently fold in the egg mixture to the egg

4) Cook 1/4 cup of the mixture on low heat on a

5) Serve with fresh fruit.

1 cup of spinach, chopped

1 tbsp soy milk

Salt and pepper to taste

1 tsp olive oil

1) Heat olive oil in a skillet. Cook spinach for 2-3

2) Beat 2 medium eggs and milk with a pinch of

3) Add the egg mixture to spinach and cook thor-

4 strips turkey bacon, cut in half

4 tbsp lemon juice

1 tbsp garlic powder

1/4 cup olive oil

Salt and pepper to taste

1) Cook bacon halves on pan until desired level of

2) Puree avocado, lemon juice, garlic powder and

3) Poach the 4 eggs in boiling water for 2-4 min-

4) Lay out 4 bacon halves on a plate and place the

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

1) Combine all ingredients together and store

2) Serve with almond milk or soy milk, and a

1 1/4 cup almond milk

3 tbsp cocoa powder

1/4 cup chia seeds

Few drops of vanilla extract

1) In a blender, blend all ingredients until it

2) Pour mixture into 3 bowls or glasses, and re-

3) Serve with fresh fruit or chopped nuts

1/4 cup almond milk

3 tbsp coconut oil