Cauliflower Chickpea Patties

This recipe is a meal prep option to have in your arsenal. The chickpea patties, once cooked, freeze very well. This makes for a very quick weeknight dinner. The patties pair well with a dollop of yogurt mixed with feta and a fresh-herb packed salad.

The reason it works well for this program is because it’s quick to reheat once cooked and it’s loaded with anti-inflammatory properties from the turmeric. The curcumin in turmeric, which is the active constituent that makes turmeric yellow, is precisely what benefits brain health. In countries that consume large quantities in their traditional diet, like India, have shown to have better mental health performance and Alzheimers is quite low.

This recipe is also a power-house of nutrient dense foods:

Cauliflower is a from the brassica family, high in sulfur, great for hormone balance and liver support.

Flax seeds are high in fibre, omega 3 fats (particularly with a near ideal omega 3, 6, 9 ratio). Great bowel health and the fats feed the brain and nervous system (which is covered in a myelin sheet of fat).

Watercress is considered a powerful detox herb that can help heavy metals leave the body because it acts as a chelator. Also highly alkaline.

Turmeric is anti-inflammatory

Red Peppers are higher in vitamin c than oranges, an important nutrient in adrenal health

Pumpkin Seeds are a top stress less food as they’re high in magnesium and zinc. Top nutrients for adrenal health.

Dark Chocolate and Nuts

This cheeky little chocolate snack was created in an effort to make a snickers bar at home. It has the chocolate. The crunch from the nuts. And the ooey smoothness from the nut butter. Topped with flaky salt and your brain will think you’re eating a snickers bar, trust us.

Side note on peanut butter: peanuts have been shown to be high in mycotoxins (aka mold). This can exasperate symptoms of anxiety, and lower the immune system. If you’re sensitive, it’s best to stick with almond butter.

Everyday Moist Chocolate Cake

Yes we mean it. This can be an everyday cake. And why not? It’s got buckwheat flour which is gluten free, low glycemic (doesn’t spike blood sugar). You can find stone-ground buckwheat which preserves even more nutrients than the refined. No refined sugar, getting all its sweetness from maple syrup. Coconut oil for those nervous system loving saturated fats. Raw cocoa powder high in iron and magnesium. a sweetener-free light and fluffy coconut cream topping. Common!

Happy Balls

A big part of the Flowly program is planning ahead and expecting that cravings may come up. In which case, you’ll be ready with these quick energy balls. With very few ingredients, you can whip these up once a week for snacks on the go. They also freeze really well.

They’re full of fat, fibre and protein to keep you satiated between meals. Much more so than a fruit that can go right through you, and you’re hungry again in 20 minutes.

Happy snacking.

Note: For vegan, swap honey for maple syrup

Freezer Fudge

If we were to say you had to make only one recipe from the list, this would be it. This freezer Fudge checks all the boxes;

• Pantry ingredients

• Very quick to make

• Easy to batch

• Satisfies cravings

• Fudgey chocolate

• Salt for adrenals

• Lots of healthy oils for nervous system

• Easily adjusted depending on what you have

Our favourite recipe means you have to give this a go! Get a silicone ice cube tray to make life easier and make this weekly. You can pop one in your mouth after dinner and feel satisfied with just the one.

Sweet Potato Chocolate Cake

You can call it a brownie, you can call it a cake. But one thing it certainly is, a solid recipe. We’ve been baking this up for years and it’s very forgiving and easy. We love it because it’s moist, decadent, fudgey and tastes indulgent. But in fact it’s effortlessly gluten free without having to use a weird dry sub-par GF flour (like rice flour 🤢).

Make this for that GF sceptic in your life. Don’t tell them at first, watch their eyes light up as they take a bite, then bask in the glory as you tell the…it’s GLUTEN FREE!

We love it for all the vitamin A beta carotene and fibre from that sweet potato, the iron and magnesium from the cocoa, plus the grounding effects that cocoa brings. Sweetened with honey, you can’t go wrong.

Grounding Chocolate Truffles

Note: For vegan, can swap honey for maple syrup

Vegan Chocolate Glaze

5-Ingredient Peanut Butter Cup Energy Balls

Sun Butter Satay Sauce

Instapot White Bean Turkey Chili

Roast Chicken with Fresh Tomatoes

Beef Brisket

Sheet Pan Salmon

Farro in Herby Almond Milk

Detox Egg Drop Soup

Cream of Broccoli Soup

Note: For vegan, use vegan protein powder instead of bone broth powder, or omit all together

Quick Soba Noodle Satay

Sausage Lenticchie

Blender Buckwheat Pancakes with Cherry Compote