Introduction

Have your Rejuvin8tion Smoothie every morning six days a week.
Try and have your smoothie 14 hours after the time you had dinner the night before - so if you had dinner at 7pm you wouldn't have your breakfast smoothie until 9am.
This style of eating is called intermittent fasting and should deliver better weight loss and fat burning outcomes.

Recipes

Raspberry Energy Smoothie

Raspberry Energy Smoothie

Raspberry Energy Smoothie

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1/2 cup of raspberries

1 teaspoon of linseeds

1 teaspoon of cayenne or chilli

1 date

2 tablespoons of Rejuvin8tion protein powder
200 mls almond milk

Green Smoothie

Raspberry Energy Smoothie

Raspberry Energy Smoothie

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1/2 pear

1 inch slice of ginger

1 cup of spinach or kale

2 tablespoons of Rejuvin8tion protein 

200 mls of coconut water.
Add a pinch of chilli or cayenne for a thermogenic boost

Banana Smoothie

Raspberry Energy Smoothie

Avocado Smoothie

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Blend half of a banana

Two figs

A handful of spinach

2 tablespoons of Rejuvin8tion 

plant based protein powder  
200ml rice milk

Enjoy!

Avocado Smoothie

Blueberry Cacao Smoothie

Avocado Smoothie

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Blend half a small avocado 

 2 tablespoons of Rejuvin8tion plant based protein powder and
200ml coconut milk 

Optional:

Add half a banana

Blueberry Cacao Smoothie

Blueberry Cacao Smoothie

Blueberry Cacao Smoothie

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Blend 1 small cup of blueberries

1 cup of spinach

1 teaspoon cacao

2 tablespoons of Rejuvin8tion plant based chocolate protein powder

200ml hemp milk

Strawberry Smoothie Bowl

Blueberry Cacao Smoothie

Blueberry Cacao Smoothie

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Blend a handful of frozen strawberries 

1 teaspoon of coconut yoghurt

2 tablespoons of Rejuvin8tion plant based protein powder

50ml almond milk
Serve in a small bowl

Raspberry Chia Energy Burst

Fig & Cashew Vanilla Smoothie

Fig & Cashew Vanilla Smoothie

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A handful of raspberries & blueberries

 1 teaspoon chia seeds

1 teaspoon cinnamon

2 tablespoons of Rejuivin8tion powder

250ml rice or almond milk

Fig & Cashew Vanilla Smoothie

Fig & Cashew Vanilla Smoothie

Fig & Cashew Vanilla Smoothie

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3/4 cup raw cashews
1 cup rice milk
2-3 figs
2 tablespoons Rejuvin8tion vanilla plant protein powder

Coconut & Cacao Smoothie

Fig & Cashew Vanilla Smoothie

Coconut & Cacao Smoothie

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3/4 cup raw cashews 

1 cup coconut milk 

2-3 dates 

2 tablespoons Rejuvin8tion cacao plant protein powder

Breakfast Recipes

Have your Rejuvin8tion Plant Based Smoothie six days a week.
For Day 7 make sure you keep your breakfast healthy too.
Try some of these healthy yet delicious options:

Berry Bowl

Porridge with Berries

Porridge with Berries

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Simple & Quick

1 cup of mixed berries 

– fresh or frozen – 

A dollop of coconut 

Alternatively  you can 

use soya yoghurt

Porridge with Berries

Porridge with Berries

Porridge with Berries

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Add a few teaspoons of 

fresh or frozen berries 

to a small bowl of porridge
Top with a dollop of coconut yogurt 

 Add 1 teaspoon of chia 

or sunflower seeds

Spicy Baked Beans

Porridge with Berries

Spicy Baked Beans

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Half a tin of organic 

low salt baked beans 

1 slice of wholemeal or rye toast
Add some 

chilli or tabasco to the beans

for a thermogenic boost

Mango Bowl

Strawberry Maca Bowl

Spicy Baked Beans

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1 mango - chopped & frozen 

 1⁄2 frozen banana 

1⁄2 cup of coconut yoghurt 

1⁄2 cup of nut milk
Blend until smooth
Spoon into a small bowl

Add a few berries

Strawberry Maca Bowl

Strawberry Maca Bowl

Strawberry Maca Bowl

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1 cup frozen strawberries 

1⁄2 cup coconut yogurt 

1⁄4 cup almond milk & 1 tsp maca powder
Transfer to a small bowl and top with buckwheat granola, sliced strawberries, blueberries, sliced almonds and a few sunflower seeds.

Overnight Buckwheat Porridge

Overnight Buckwheat Porridge

Overnight Buckwheat Porridge

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1⁄4 cup buckwheat groats 

1 tbsp chia seeds

1  cup unsweetened rice milk  

1⁄2 cup water and a pinch of cinnamon
Mix buckwheat groats, chia seeds, rice milk, 

water and cinnamon in a bowl or glass container

*

Cover and let it sit overnight in the fridge
In the morning place it in a pot, and cook

Stir occasionally, for 15 minutes 

or until it reaches your desired thickness
Add a few slices of apple and a little 

nut butter or some nuts of your choice.

Açai Bowl

Overnight Buckwheat Porridge

Overnight Buckwheat Porridge

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 1 pack frozen unsweetened açai berry pulp 

1⁄4 cup frozen blueberries
1⁄2 banana
1⁄2 cup rice milk
Toppings:
1 tbsp chia seeds • 1⁄4 cup granola
1⁄4 cup blueberries • 1⁄2 banana – sliced • 3 strawberries
• 1 tbsp goji berries
*
Mix the açai pulp, blueberries, banana and milk 

in blender until the desired consistency 

is reached. Pour the açai purée into a bowl 

and arrange the toppings.

Lunch or Dinner Recipes

Combine your morning Rejuivin8tion smoothie with healthy eating to get best results.
Here are some lunch and dinner recipes for inspiration.
These meals are plant based to help keep fibre intake up to support both the cardio vascular and digestive systems.

Carrot and Coconut Soup

Beetroot & Spinach + Quinoa

Carrot and Coconut Soup

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3 peeled and chopped carrots 

1⁄2 medium chopped onion 

2 cups vegetable stock 

1⁄2 can unsweetened coconut milk 

sea salt & freshly ground black pepper 

 2 tablespoons chilli sauce

*
Blend ingredients & add to a saucepan

 Add a tablespoon of cold pressed olive oil

*
Cook for approx 20 minutes and top with a teaspoon of turmeric and a few slivers of almonds or some pine nuts.

Sweet Potato Bowl

Beetroot & Spinach + Quinoa

Carrot and Coconut Soup

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Cut a small amount of vegan feta into cubes, then cut 

Lightly steam 1 small sweet potato 

and a few cauliflower florets 

for 5 minutes. 

*
Place 1 handful spinach into a bowl and top with 50g butter beans. Add the sweet potato, cauliflower, a drizzle of olive oil and the vegan cheese. 

*
Season with black pepper and sea salt, then add 1 teaspoon nutritional yeast.

Beetroot & Spinach + Quinoa

Beetroot & Spinach + Quinoa

Beetroot & Spinach + Quinoa

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Peel and slice 1 cooked beetroot

Whisk together 1 tablespoon 

minced shallot with

1⁄2 tbsp chopped fresh parsley

1tbsp olive oil

 1⁄2 tbsp balsamic vinegar 

and season with salt and pepper. 

*
Place 2 handfuls of fresh spinach together with the beetroot onto a serving dish, pour over the vinaigrette.

Add 1⁄2 cooked quinoa.

Tofu or Tempeh Stir Fry

Avocado & Kale Protein Bowl

Beetroot & Spinach + Quinoa

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Add 100g of tempeh or tofu to a steamed vegetable medley of your choice 

*

Season with soy sauce, ginger and garlic

*
Add 1 handful unsalted cashews and serve with 50g brown rice

Avocado & Kale Protein Bowl

Avocado & Kale Protein Bowl

Avocado & Kale Protein Bowl

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Blend one handful kale leaves with 200ml cashew milk, 1⁄2 frozen banana, 1⁄2 avocado and 1 scoop of vegan protein powder, then transfer to a bowl. 

*
Top with the other 1⁄2 banana, 1 sliced kiwi, 1tsp chia seeds and 1tbsp goji berries.

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Additional Lunch & Dinner Recipes

Broccoli and Chickpea Patties
Preheat the oven to 180°C.
Steam 1 head of broccoli until soft, then sauté 1 diced onion and 1 diced yellow bell pepper.
Add 1 garlic clove and sauté for another minute.
Mash 1 can of chickpeas and the broccoli with a fork, then mix in 50g breadcrumbs, 1tsp turmeric, 1tsp cumin, the garlic and peppers, and a pinch of salt and pepper.
Make a ball in your hands and press it to make a patty.
Place it on an oiled baking dish and continue with the rest.
Bake for 20 minutes, flip the patties and bake for another 15 minutes.
Serve with a simple green salad and have some for a dinner later in the week.

***


Cauliflower Rice with Tofu and Chickpeas
Blend 1⁄4 cauliflower for
30 seconds, then lightly steam for a few minutes, season with sea salt and place into a bowl.
Grill 50g tofu and brush with olive or coconut oil, then slice and add to the rice when ready.
Mix 1⁄4 can of chickpeas with some grated carrot, and flavour with 2tsp of soy sauce.

***


Roasted Sweet Potato, Beans and Hummus Wrap
Preheat the oven to 180°C. 

Mix 1 tsp cumin with 1 tsp turmeric, 

1⁄4 tsp black pepper and 1⁄4 tsp salt and use it to season 

1⁄2 cubed sweet potato and 2 tbsp kidney beans.
Add 1 tbsp oil and toss until they are fully coated.
Roast the mix for about 20-25 minutes until tender, then add spinach leaves.
Spread 2tbsp hummus on a wrap and add the roasted mixture.


***


Spinach, Quinoa and Roasted Chickpea Salad
1 1⁄2 cups quinoa + 1 can organic chickpeas + 1 can organic corn
+ 3 tablespoons extra-virgin olive oil + 3/4 tsp salt + Black pepper
+ 2 thyme sprigs + 1⁄2 tsp chilli powder + 1 clove garlic, minced

+ 1 tsp fresh lemon juice + 4 cups fresh spinach 

+1 tbsp sliced shallot + 1 tbsp cranberries


Add 1 1⁄2 cups of uncooked quinoa to 3 cups of water. Boil in a medium saucepan.
Reduce heat to low – cover and simmer until tender and until most of the liquid has been absorbed for 15 to 20 minutes.

Heat oven to 200 degrees.
Toss the corn and chickpeas with 2 tablespoons of oil 

and season with 1⁄2 tsp salt and a dash of pepper.
Spread on a medium rimmed baking sheet and top
with thyme sprigs.
Roast, tossing occasionally until golden-brown for 25- 30 minutes.


Using a mortar and pestle,
mash the garlic with a large pinch of salt until it forms a paste.
Add this to a small bowl and whisk in lemon juice and the remaining oil – season with salt and pepper.


In a large bowl combine the spinach, shallots, roasted corn & chickpeas and quinoa.
Toss with enough dressing to lightly coat vegetables and greens.
Add cranberries.

***


Miso Mushroom Soup
Heat miso stock in a saucepan until simmering, then add 

200g sliced chestnut mushrooms, 6 pieces of baby corn, 

6 spring onions, 100g sliced broccoli florets 

and a few slices of fresh red chilli. 


Simmer for 10-15 minutes, then add 2tbsp chopped coriander.
Season to taste with soy sauce.


***


Grilled Kale Salad
Heat the grill to 180°C, then peel and cut 2 beetroots into wedges.
Whisk together 1tbsp olive oil, 1tbsp balsamic vinegar and 1tbsp honey, then add the beetroot and let it sit for 10 minutes. Meanwhile, coat 1 bunch of green kale with olive oil, then sprinkle salt onto each leaf, place them in the grill and cook for 5 to
7 minutes, turning occasionally.
Take them out and chop into smaller pieces, then place on a plate and add the beetroot and 2 handfuls pine nuts.
Cut 2 walnuts and 4 fresh figs into quarters and use the leftover beetroot vinaigrette as a dressing.


***

Teriyaki Tofu Roll
1 tablespoon sesame oil  + 4 medium sized sliced chestnut mushrooms + a pinch of salt 

+pepper to taste + 1 small vegan baguette or 2 slices of wholegrain bread 

+ 2-3 teaspoons organic teriyaki sauce + five thin slices of tofu 

+ 1 tablespoon tahini and small tomatoes to garnish


In a frying pan, heat oil over medium heat until hot.
Add mushrooms, salt and pepper, stir and cook/fry for about five-six minutes.
Add tofu slices and simmer for 5 minutes.
Cut small piece of roll in two halves.
Spread tahini on both halves.
Place tofu and mushrooms on one of the 

baguette halves and add teriyaki sauce on top.


***

Tempeh in Peanut Sauce with Brown Rice + Green Salad
1⁄2 pack of tempeh chopped into small squares + 1⁄4 cup brown rice 

+ 1 tbsp olive oil + 1⁄4 cup chopped white onion  + 1⁄4 cup chopped green bell pepper 

+ 1 tbsp peanut butter +  0.75 cup water + sea or rock salt as per taste 

+ 1/8 cup crushed unsalted peanuts


Spices: 1⁄2 tsp of garlic + basil +  oregano and soy sauce


Fill your saucepan up to half and boil it.
Add tempeh pieces to it and let it cook for 5 minutes.
In the meanwhile heat olive oil in a nonstick pan and add the garlic, basil and oregano.
Thereafter sauté chopped onion.
Afterwards toss in chopped green bell pepper. Let it cook for a few minutes.
In another small bowl combine peanut butter and soy sauce.
Whisk it smooth and then pour it in the nonstick pan when onion and bell pepper is properly cooked.


Sauté it for 2 minutes and add in the boiled and drained tempeh.
Immediately add 0.75 cup of water to it and salt as per your taste.
Mix it gently without crushing tempeh and let it cook on a low flame for 10-15 minutes.
Garnish with crushed peanuts and serve warm with brown rice.
Serve with Green Salad

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Recipes For The Whole Family

Spinach, Quinoa and Chickpea Salad
3 small cups quinoa
1 can organic chickpeas
1 can organic corn
3 tablespoons extra-virgin olive oil
3/4 tsp salt
Black pepper
3 thyme sprigs
1 tsp chilli powder
1 clove garlic, minced
1 tsp fresh lemon juice
4 cups fresh spinach
1 tbsp sliced shallot
1 tbsp cranberries
6 cups water
*

Add 3 cups of uncooked quinoa to 6 cups of water.
Boil in a medium saucepan.
Reduce heat to low – cover and simmer until tender and until most of the liquid has been absorbed for 15 to 20 minutes.
Heat oven to 200 degrees.
Toss the corn and chickpeas with 2 tablespoons of oil and season with 1/2 tsp salt and a dash of pepper.
Spread on a medium rimmed baking sheet and top with thyme sprigs.
Roast, tossing occasionally until golden-brown for about 25 minutes.
Using a mortar and pestle, mash the garlic with a large pinch of salt until it forms a paste.
Add this to a small bowl and whisk in lemon juice and the remaining oil – season with salt and pepper.
In a large bowl combine the spinach, shallots, roasted corn & chickpeas and quinoa.
Toss with enough dressing to lightly coat vegetables and greens.
Add cranberries. 


Serves 4


***

Sweet Potato Falafel
1 medium to large ish sweet potato (or 2 small ones!)
1 can of cooked chickpeas 9 ounces/250 grams net weight
1/2 a medium onion finely chopped
1 garlic clove crushed
1/4 teaspoon cayenne pepper
1 teaspoon ground cumin
1 teaspoon ground coriander
1 teaspoon paprika
1/2 teaspoon baking powder
1/2 teaspoon salt
1 1/2 tablespoons plain flour
1/2 of a lemon worth of juice
*

Peel the sweet potatoes and cook in a microwave for about 10 minutes or until soft. (you can roast them if you prefer for about 45 minutes or so or until soft)
In the meantime, pulse the chickpeas a few times in a food processor until still a little bit chunky.
Mash the pulsed chickpeas and sweet potato together with all of the other ingredients apart from the sesame seeds. Cover the mixture and chill in the fridge for at least half an hour.
Take spoonfuls of mixture about the size of a walnut and form into balls. Flatten the balls into a patty and press a few sesame seeds into them on both sides.
Heat up a layer of oil in a frying pan until quite hot, then fill the pan with patties. Let them cook for about 5 minutes on each side or until golden and crispy.
Remove from the pan and serve immediately with fresh bread and accompaniments of your choice.
Serve with simple green leaf salad or steamed greens


Serves 4

***

Spinach, Kale and Lentil Stew
1 tbsp olive oil
1 medium onion, diced
2 stalks of celery, diced
2 large carrots, diced
1 cup dry lentils (not red), rinsed and picked over
4 cups vegetables broth + ½ cup water
1 tsp salt
½ tsp garlic powder
¼ tsp cumin
¼ tsp coriander
1 large potato, dixed (about 1½ cups)
½ bunch kale
Spinach
Salt and pepper, to taste
*

Heat olive oil in a heavy-bottomed pot over medium heat.
Add onion, celery and carrots and sauté until softened, about ten minutes.
Add lentils, broth, water, salt, garlic, cumin and coriander.
Stir together and bring to a boil.
Once soup has reached a boil, reduce heat to low and simmer, covered for 20 minutes.
Add chopped potatoes and simmer, covered for 15 more minutes or until potatoes are fork tender.
Add kale and simmer, covered for 5 more minutes, or until kale is wilted.
Remove from heat and stir in red wine vinegar.
Season to taste with salt and pepper.


Serves 4

***

Carrot and Coconut Soup 

1 pound carrots, peeled, chopped
1 medium onion, chopped
Sea Salt and freshly ground black pepper
2 cups low-sodium chicken broth
13.5-oz. can unsweetened coconut milk
2 tablespoons Thai-style chilli sauce plus more for serving
*

Add olive oil carrots and onion to a pot and season with salt and pepper and cook, stirring often, until carrots are softened, 15–20 minutes.
Stir in broth, coconut milk, and 2 Tbsp. chilli sauce.
Bring to a boil, reduce heat, and simmer, stirring occasionally, until vegetables are very soft and liquid is slightly reduced, 30 minutes.
Let soup cool slightly, then purée in a blender until smooth.
Reheat in a clean saucepan, thinning with water to desired consistency; season with salt and pepper.
Divide soup among bowls, drizzle with chilli sauce.


Serves 4

***

Beetroot Burger with Lentils
3 tbsp olive oil
1 red onion finely chopped
2 garlic cloves, crushed
2 beetroot peeled and grated
1 courgette, grated
2 large carrots peeled and grated
400g tin chickpeas drained
3 tbsp tahini
1 serve of egg replacement
4 spring onions thinly sliced
sea salt and freshly ground black pepper

*
Serve with steamed beans and broccoli 


Serves 4

***

Lentil and Butternut Squash Salad
​1kg butternut squash, diced
​1½ tbsp olive oil
​1 garlic clove, crushed
​2 tsp thyme leaves
​1 tbsp balsamic vinegar
​1 tsp wholegrain mustard
​2 x 400g cans Puy lentils in water
​½ red onion sliced
​100g bag spinach
1-2 tbsp toasted pumpkin seeds
*

Heat oven to 200C/180C fan/gas 

*
Toss the butternut squash with 1 tbsp olive oil, garlic clove, thyme leaves and seasoning.
Roast for 25-30 mins or until tender.
Mix together the balsamic vinegar, ½ tbsp olive oil, the wholegrain mustard and 1-2 tbsp water.
Drain the Puy lentils in water and toss with the dressing, red onion, spinach.


Serves 4

***

Sweet Potato Burgers with Beetroot Salad

1/2 medium Pumpkin, chopped into 5cm pieces
2 large Sweet Potatoes, chopped into 5cm pieces
2-3 tbsp Coconut Oil
1 can of Chickpeas
1 small onion, diced
1 clove garlic, finely chopped
1 tsp ginger, finely grated
½ tsp cumin
¼ tsp ground coriander
¼ tsp smoked paprika
¼ cup coconut flour
2 tbsp sesame seeds
*

Preheat oven to 200°C.
*

While this is cooking, place sweet potato and pumpkin on baking tray and drizzle with a little coconut oil.
Bake for 15–20 mins, or until cooked through.
Add a little coconut oil to frypan and sauté onion for 3 mins, until soft.
Add garlic and ginger and cook for 1 min.
Add cumin, coriander and smoked paprika and cook for a few secs.
In large mixing bowl, combine onion mix with chickpeas, sweet potatoes and pumpkin cubes.
Mix together well, mashing or using hands if preferred.
Combine coconut flour and sesame seeds on plate.
Shape mixture into patties and roll in flour and sesame mix.
Place in fridge for half an hour to help stick together better.
Add coconut oil to coat bottom of frypan and place over medium heat.
Add patties in batches and cook for 5 mins each side, or until golden.
Serve as they are, or with rice and yoghurt, or even as a toasted sandwich filling.
Continue with the rest of the mix.
Bake for 15 minutes, flip the patties, and bake for another 15 minutes, or until browned. 


Serves 4

***

Lentil Curry
4 cups butternut squash – cubed
3 small cups dried lentils
1 eggplant – cubed
2 cup water
1,5 cup coconut milk
3 tbsp garam masala salt + pepper
1 tbsp coconut oil
1 onion – sliced
1 garlic clove – minced
1 tsp ground turmeric
1 tsp ground coriander
1/2 tsp cinnamon
1/2 tsp chilli
1 handful coriander – chopped

*

Heat a little coconut oil and add the onion and garlic.
Fry gently for 4-6 minutes.
Add the squash, lentils and eggplant to the onions and stir through.
Add coconut milk, water, garam masala and spices & simmer on low heat for 30 minutes. Add more liquid if required.
Add the chopped coriander and cook for 5 more minutes on a low heat.

Serves 4

***

Sweet Potato with Rice
4 medium organic sweet potatoes
1 cup of basmati rice
2 cup water
2 tbsp sesame oil
200g firm tofu – cubed
1 can chickpeas
1/4 tsp sea salt
1/4 tsp cumin
1/2 lime, juiced
1 onion
1 small cup of salsa

*

Preheat oven to 200 degrees C.

*

Put sweet potatoes in foil and bake for around 30 minutes.
Rinse and drain 1/2 cup of rice.
Place in a saucepan; add double the amount of water and a pinch of salt.
Bring to the boil.
Lower the heat and cook on lowest heat for 15 min.
Remove the rice from heat and add the rinsed chickpeas and tofu.
Season with a dash of sea salt, pepper, 1/8 tsp cumin and 1 tbsp squeezed lemon.
Stir – adjust the seasoning as desired.
Add 1 tbsp of sesame oil and the chopped onion to a stir fry pan – transfer the rice mix to pan and heat for 5-10 minutes.
To serve split open baked potatoes and fill with the stir fry mix.

Serves 4