Tasty Recipes from Nelson Wholefoods.
Primary foods this book advocates for eating daily in combination with other varied ingredients.
A practical ingredient-by-ingredient guide inspired by whole-food principles in How to Live and The Natural Healing Handbook.
Key nutrients: Vitamin E, magnesium, fiber, healthy fats
Use raw or dry-roasted. Keep portions moderate and pair with fruit or oats for balanced snacks.
Key compounds: Pectin and quercetin
Eat with skin after washing. Slice into salads or combine with nut butter for a balanced fiber-fat snack.
Key nutrients: Monounsaturated fats, potassium, fiber
Use fresh in salads, spreads, and smoothies. Add lemon or lime to reduce browning and improve flavor.
Key nutrients: Potassium, vitamin B6, prebiotic fibers
Use ripe bananas in smoothies and breakfast bowls; use slightly green bananas for more resistant starch.
Key compounds: Dietary nitrates and betalains
Roast, steam, or grate raw into salads. Pair with citrus and olive oil for flavor balance.
Key compounds: Anthocyanins
Eat fresh or frozen with minimal heating. Pair with yogurt, oats, or nuts for improved satiety and glycemic balance.
Key compound: Sulforaphane precursor glucoraphanin
Steam lightly for 3-5 minutes or roast briefly. Chop and let rest before cooking to support sulforaphane formation.
Key compounds: Beta-carotene and carotenoids
Eat raw or lightly cooked. Pair with healthy fats like olive oil or avocado to improve carotenoid absorption.
Key nutrients: ALA omega-3, fiber, calcium
Soak in water or oat milk for 15-30 minutes before use in puddings, oats, and smoothies.
Key nutrients: Fiber, protein, manganese, folate
Roast for crunchy snacks, blend into hummus, or add to curries and salads. Rinse canned chickpeas before use.
Key compounds: Cinnamaldehyde and polyphenols
Sprinkle into oats, yogurt, and smoothies; for frequent use, choose Ceylon cinnamon where available.
Key nutrients: ALA omega-3, lignans, fiber
Use freshly ground flaxseed in oats, smoothies, or yogurt; whole seeds are less bioavailable.
Active compound: Allicin (formed after crushing)
Crush or chop and let rest for about 10 minutes before cooking to help allicin formation; avoid prolonged high heat.
Active compounds: Gingerols and shogaols
Use freshly grated root in teas, soups, and stir-fries. Add near the end of cooking to preserve aroma and bioactive compounds.
Key nutrients: Vitamins K, C, A and glucosinolates
Massage raw kale with a little olive oil and lemon to soften texture, or steam briefly to retain nutrients.
Key nutrients: Fiber, plant protein, folate, iron
If dry, soak and boil thoroughly before use; if canned, rinse well to reduce sodium and improve flavor.
Key nutrients: Plant protein, folate, iron, fiber
Rinse, then simmer until tender with garlic, onion, and herbs. Add acidic ingredients near the end to prevent tough skins.
Key nutrients: Vitamins A, C, calcium, polyphenols
Use fresh leaves like spinach or add moringa powder in small amounts to soups, smoothies, or teas.
Key compounds: Quercetin and sulfur compounds
Use both raw and cooked forms. Slow-cook for sweetness or include finely chopped raw onion in salads and dressings.
Key compounds: Carvacrol and thymol
Rub dried leaves between fingers before adding to sauces; add fresh oregano near serving to preserve volatile oils.
Key nutrients: Vitamin C, flavonoids, fiber
Prefer whole segments over juice to preserve fiber; pair with protein or nuts for steadier energy.
Key compounds: Punicalagins and anthocyanins
Use fresh seeds over salads and bowls; choose whole seeds over sweetened juices for better fiber and satiety.
Key nutrients: Iodine, potassium, magnesium, soluble fiber
Rinse thoroughly, soak, then blend into a gel and use small portions in smoothies, soups, or porridge.
Key nutrients: Folate, vitamin K, magnesium, lutein
Use raw in salads or lightly steam/saute to reduce volume and improve mineral availability; avoid overcooking.
Key nutrients: Beta-carotene, vitamin C, potassium, fiber
Bake or steam with skin on when possible; add herbs, olive oil, and pepper instead of heavy sugary toppings.
Active compounds: Curcumin and related curcuminoids
Bloom gently in warm olive oil for 20-30 seconds, then combine with black pepper and a small amount of healthy fat for improved absorption.
Key nutrients: Omega-3 ALA, polyphenols, magnesium
Use raw or lightly toasted; store in a cool place to protect delicate fats from oxidation.
Note: This library gives food-first wellness guidance and is for education only, not medical diagnosis or treatment. If you are on medication or have a condition, check with your clinician before major dietary changes.
Quick reference to key micronutrients, what they support, and practical ways to include them in daily meals.
Supports: Bone strength, muscle contraction, nerve signaling
Use calcium-set tofu, leafy greens, sesame, and fortified plant milks. Spread intake across meals for better absorption.
Supports: Gut health, blood sugar steadiness, fullness
Build meals around legumes, vegetables, fruit, oats, and seeds. Increase gradually with enough water.
Supports: Cell growth, red blood cell formation
Choose leafy greens, lentils, chickpeas, and avocado. Light cooking helps with taste while retaining nutrients.
Supports: Oxygen transport, energy levels, cognitive function
Use lentils, beans, spinach, pumpkin seeds, and fortified foods. Pair with vitamin C foods (like citrus) to improve absorption.
Supports: Muscle recovery, sleep quality, energy metabolism
Include nuts, seeds, legumes, whole grains, and leafy greens daily. Use mixed meals for broader mineral intake.
Supports: Heart, brain, anti-inflammatory balance
Use walnuts, chia, and ground flaxseed. Add to oats, smoothies, and salads without heavy heating.
Supports: Blood pressure, hydration, muscle function
Prioritize bananas, potatoes, beans, leafy greens, and avocados. Use minimally processed whole foods to preserve potassium.
Supports: Muscle maintenance, satiety, immune proteins
Combine legumes, tofu, nuts, seeds, eggs, fish, or lean meats across meals for a complete amino acid profile.
Supports: Vision, immunity, skin and mucosal health
Use carrots, sweet potatoes, spinach, and kale. Pair with healthy fats to improve carotenoid absorption.
Supports: Nerve function, red blood cells, energy metabolism
Found mainly in animal foods and fortified foods. If plant-based, include reliable fortified options or clinician-guided supplementation.
Supports: Immune function, collagen, antioxidant defense
Use citrus, berries, peppers, and broccoli. Favor fresh or lightly cooked forms to retain vitamin C.
Supports: Bone health, immune signaling, mood regulation
Use safe sunlight exposure, fortified foods, eggs, and oily fish where relevant. Consider testing if intake or sun is limited.
Click any recipe to expand its ingredients and preparation steps.
| Fantastically healthy | |
| Good | |
| Use sparingly / not as healthy |
Fuel your body before training and support recovery after with these wholefood recipes.
Mash banana and mix with oats, chopped dates, honey, cinnamon and salt. Form into small balls and refrigerate for 30 minutes. Eat 30–45 minutes before training for sustained energy.
Blend all fruit with a small piece of ginger and liquid until smooth. Drink 20–30 minutes before exercise for quick-digesting carbs and natural energy.
Toast the bread, top with sliced banana, drizzle with honey and a sprinkle of cinnamon. Simple, fast and effective 30–45 minutes before your session.
Cook rice and peas (kidney beans) with vegetables, turmeric and garlic. This combination provides protein and complex carbs to replenish glycogen and support muscle repair.
Prepare tuna curry with rice and serve with fresh salad. High protein and anti-inflammatory turmeric support muscle recovery and reduce soreness.
Cook chickpeas and vegetables in a turmeric-garlic curry with coconut milk. Plant-based protein and anti-inflammatory spices aid recovery.
Chop all the vegetables and fruit however you wish but we prefer small centimetre pieces, then add the salt and pepper and mix in until evenly distributed. Next add the mayonnaise and honey after which you can mix it up or leave these flavours to sit on the top layer of the salad.
Chop all the vegetables and fruit however you wish but we prefer small centimetre pieces and make sure the garlic is cut into tiny pieces, then add the salt, pepper, mixed herbs, turmeric and mix in until all ingredients are evenly distributed.
Chop all the vegetables and fruit however you wish but we prefer small centimetre pieces, then add the salt and pepper and mix in until evenly distributed. Next add the mayonnaise and honey after which you can mix it up or leave these flavours to sit on the top layer of the salad.
Chop all the vegetables and fruit however you wish but we prefer small centimetre pieces, then add the salt and pepper and mix in until evenly distributed. Next add the mayonnaise and honey after which you can mix it up or leave these flavours to sit on the top layer of the salad.
Chop all the vegetables and fruit however you wish but we prefer small centimetre pieces, then add the salt and pepper and mix in until evenly distributed. Next add the mayonnaise and honey after which you can mix it up or leave these flavours to sit on the top layer of the salad.
Chop all the vegetables and fruit however you wish but we prefer small centimetre pieces, then add the salt and pepper and mix in until evenly distributed. Next add the mayonnaise and honey after which you can mix it up or leave these flavours to sit on the top layer of the salad. Add cooked, shredded or diced chicken.
Chop all the vegetables into thin, long pieces and mix together, then add a touch of salt and pepper and mix in until evenly distributed. Next add the mayonnaise and a slight bit of honey (if you want it sweet) and give it a final mix.
Fill a large pot with boiling water and keep it boiling. Add the green banana, yam, and both varieties of potato to the pot of boiling water and leave for about 25 minutes. Add some plain flour to a mixing bowl with some water and knead into several dumplings, add to the pot for the last 5 minutes.
Wash your chosen choice of rice and place into a pot with just enough water to cover 1 centimetre above the surface of the rice. Sprinkle a little olive oil or a knob of butter into the water, add the thyme/mixed herbs, salt, pepper, small pieces of chopped garlic, chopped onions and some coconut cream and bring to the boil. Once boiling, simmer and stir intermittently for 30–40 minutes until water has evaporated and rice grains have expanded significantly.
Peel and chop both white and sweet potato into smallish pieces, add to a pot of boiling water and leave for around 25–30 minutes. Poke with a fork to make sure the pieces are soft throughout, then empty the water, place into a separate container with a small amount of oat milk and mash with a fork or masher until nice, light and fluffy. Add salt, pepper and thyme/mixed herbs to taste.
Grate the bread into average sized crumbs and mix with a third of the stuffing mix. Chop the onion and garlic and add both, including the thyme/mixed herbs, salt, pepper, olive oil/butter, turmeric and sweet peppers into the mix for FULL flavour and lightly fry for 5 minutes. Then take this browned concoction and add the remaining stuffing mix and a bit of water until “sticky” or “doughy”, and then wrap in tin foil and place into the oven for approximately 1 hour.
Peel and chop the vegetables into smallish pieces, add to a pot of boiling water and leave for around 25–30 minutes. Poke with a fork to make sure the pieces are soft throughout, then empty the water, place into a separate container with a small amount of oat milk and mash with a fork or masher until nice, light and fluffy. Add salt, pepper and thyme/mixed herbs to taste.
Grate the bread into average sized crumbs and mix with a third of the stuffing mix. Chop the onion and garlic and add both, including the thyme/mixed herbs, salt, pepper, olive oil/butter, turmeric and sweet peppers into the mix for FULL flavour and lightly fry for 5 minutes. Then take this browned concoction and add the remaining stuffing mix and a bit of water until “sticky” or “doughy”, and then wrap in tin foil and place into the oven for approximately 1 hour.
Boil pasta in salted water according to packet instructions until al dente. Drain and toss with olive oil, salt, pepper and mixed herbs. Serve as a side with curries, sauces or mains.
Wash rice and place into a pot with enough water to cover 1 centimetre above the surface. Add a little olive oil or butter, thyme, salt and pepper. Bring to the boil, then simmer for 30–40 minutes until water has evaporated and rice is fluffy.
Chop all the vegetables and put them all into a suitable pot along with some olive oil apart from the carrots and potatoes, add all of the seasonings and slowly fry/brown the mix for about 5–10 minutes. Add the kidney beans (including juice if from a can/tin) and cook for a further 5–10 minutes. Then add the coconut cream and cook further for another 10–15 minutes. Next add the carrots and potatoes and add 500ml of water, mix everything for a minute and then taste to make sure your final mixture is to your standards (if not, add more of the various seasonings until correct), then leave for at least 40 minutes which is when the ingredients should have broken down. Finally, add dumplings if required (for dumplings mix plain flour and water into a thick dough and break it up into small balls, flat discs, finger rolls or a combination of them all), leave for another 5 minutes and then serve once cool enough to eat.
Chop up all the fruits and serve them with natural/organic yogurt.
Chop up the onion and green pepper, then mix the self-raising flour with water enough to create a light dough and mix the green pepper into the dough and deep fry on low heat or air fry them until golden. Peel the plantain and slice into flat pieces and also lightly fry until over golden. Heat a side of baked beans and prepare some scrambled eggs.
Add various dried fruit to either granola or porridge oats and mix. Then add a teaspoon or two of high grade honey if you need the sweetness.
Add oat milk to cornmeal porridge mix and use cinnamon for flavour if preferred.
Mix plain flour and oat milk or water in a bowl and whisk until you have a semi-thin liquid, then add to an already heated saucepan with olive oil. Flip them over when semi golden and then serve with natural fruit juices.
Combine granola or oats with your choice of dried fruit (raisins, sultanas, mixed dried fruit). Add oat milk or yogurt and drizzle with honey. Serve with fresh fruit if desired.
Peel and chop into portions all of these vegetables and place them into a bowl to boil until soft. Prepare curry sauce separately and combine.
Peel and chop into portions all of these vegetables and place them into a bowl to boil until soft. Prepare curry sauce separately and combine.
Grate or finely chop the vegetables and mix with breadcrumbs, beaten egg, garlic and seasonings. Shape into patties and fry in olive oil until golden on both sides. Serve in burger buns with lettuce and tomato.
Heat oil in a wok or large pan. Add garlic and ginger, then stir-fry the vegetables over high heat until tender but still crisp. Add soy sauce and rice vinegar, season with salt and pepper. Garnish with spring onion and serve with rice or noodles.
Chop the peppers and onion. Whisk eggs with a splash of oat milk, season with salt, pepper and herbs. Heat oil in a pan, lightly fry the peppers and onions, then pour in the egg mixture. Cook until set, fold and serve.
Season the chicken with salt, pepper, rosemary and thyme. Heat olive oil in a pan and brown the chicken on both sides. Add chopped onion and garlic and cook briefly. Then add spoonfuls of sun-dried tomato pesto on top of the chicken sauce mixture. Simmer for 25–30 minutes until the chicken is cooked through and the sauce has thickened a little. Serve with mashed potato, rice, pasta or salad.
Chop up all of the vegetables and add the herbs and spices accordingly with some olive oil or water and lightly fry. After frying for 5 minutes add the tomato and then stir for another 5 minutes before leaving it to simmer on low heat for a further 10–20 minutes. Once done, you can either add to a main dish or let it cool down and use it as a dip.
Chop fresh mint and mix with natural yoghurt. Add lemon juice, minced garlic if desired, salt and pepper. Stir until smooth. Serve as a dip or drizzle over salads, grilled meats or falafel.
Combine soy sauce with minced garlic and grated ginger. Add a splash of rice vinegar, sesame oil and honey. Stir until dissolved. Garnish with chopped spring onion and chilli flakes if desired. Use as a dipping sauce or drizzle over rice, noodles, stir-fries or grilled dishes.
Crush or finely chop the garlic and mix with natural yogurt, a drizzle of olive oil and lemon juice. Add salt, pepper and mixed herbs to taste. Blend until smooth or leave slightly chunky. Serve as a dip or drizzle over mains and sides.
Chop the onion and garlic. Heat olive oil in a pan and sauté until soft. Add chopped or tinned tomatoes and simmer for 15–20 minutes until thickened. Season with salt, pepper and basil or mixed herbs. Blend until smooth if preferred, or leave chunky. Serve over pasta, rice, mains or as a base for other dishes.
Crush the peppercorns. Melt butter with olive oil in a pan, add finely chopped onion and sauté until soft. Add crushed peppercorns and cook for 1 minute. Pour in stock and simmer until reduced by half. Stir in cream and herbs, season with salt. Serve over steak, chicken or other mains.
Squeeze, press and/or blend all of the ingredients all together, or separately and then add after, finally mix with spring water and honey (for sweetness).
Squeeze, press and/or blend all of the ingredients all together, or separately and then add after, finally mix with spring water and honey (for sweetness).
Preferably 2 litres per day. Pure spring water is the best hydration for your body.
Whisk eggs with oat milk, pour into a heated oiled pan with chopped onion and green pepper. Cook until set, shape to fit the bun. Serve in burger buns with lettuce and tomato.
Grate or finely chop the vegetables and mix with breadcrumbs, beaten egg, garlic and seasonings. Shape into patties and fry in olive oil until golden on both sides. Serve in burger buns with lettuce and tomato.
Combine stuffing mix with bread crumbs, chopped vegetables, garlic, and seasonings. Shape into patties, fry in olive oil until golden on both sides. Serve in buns.
Boil and mash the sweet potato, mix with chopped vegetables and all seasonings. Shape into patties and fry until golden. Serve in buns with lettuce and toppings of your choice.
Drain tuna and mix with finely chopped vegetables and seasonings. Shape into patties and pan-fry until golden on both sides. Serve in buns with your favourite toppings.
Slice ripe plantain into flat pieces and fry until golden. Use as the burger patty. Serve in buns with fresh cucumber, lettuce and carrots.
Mash the bananas and mix with self-raising flour and a splash of oat milk to form a batter. Fry spoonfuls in olive oil until golden on both sides. Drizzle with honey and serve with fruit juice.
Nelson Wholefoods Ingredients help to create each recipe in this book. Local, natural, community-focused. The finest in health food supplements.
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Net weight: 250 g
£10
Nutrient-dense moringa leaves. Add to smoothies, curries, soups and drinks for vitamins, iron and protein.
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Net weight: 250 g
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Creatine protein powder for strength and training support. Mix into shakes, smoothies or juice alongside your favourite Nelson Wholefoods ingredients.
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Net weight: 1 kg
£15
Salt, Black Pepper, Mixed Herbs, Turmeric, All Purpose, Mild Curry, Garlic Powder, Chilli Seeds. Essential for curries, mains, sides and sauces.
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Salt, Black Pepper, Mixed Herbs, Turmeric, All Purpose, Cinnamon, Chia Seeds, Flaxseeds. Perfect for all salads and dressings.
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Net weight: 250 g
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Raisins, Strawberries, Sultanas, Pineapple, Apple, Almonds, Pistachio. Perfect for salads, breakfasts, sides and snacking.
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Walnuts, Hazelnuts, Peanuts, Almonds, Pistachio, Cashew Nuts. Use in salads, breakfasts, sides and as a nutritious snack.
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Full recipe collection from Nelson Wholefoods with the latest cover. Read online or save for offline cooking.
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