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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.

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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.

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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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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 thor-


oughly.

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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 min-


utes.

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 re-


frigerate 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) 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.

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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.

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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 dress-


ing.

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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 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

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 un-


til 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 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.

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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 remain-


ing 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) 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.

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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 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.

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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.

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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 porto-


bello 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 vegeta-


bles.

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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 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.

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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 min-


utes.

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.

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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 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

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 un-


til 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 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.

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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) 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.

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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 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.

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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 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.

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Copyright - Hair Raising Recipes - 2016
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.

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Copyright - Hair Raising Recipes - 2016
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.

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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, 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

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Copyright - Hair Raising Recipes - 2016
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.

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Copyright - Hair Raising Recipes - 2016
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.

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Copyright - Hair Raising Recipes - 2016
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.

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Copyright - Hair Raising Recipes - 2016
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, 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.

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Copyright - Hair Raising Recipes - 2016