I feel fortunate that life has given me the necessary lessons to push me to the limits with my recipes in order to maximise both health and flavour. A testament to the success of my recipes is they are truly nourishing to your organs all 78 of them. WOW, there’s 78 organs!!!!

It’s these organs that play a massive roll to keep you alive, and food that I create transforms that life into health and abundance like nothing you have experienced before.

From an edible plants point of view we are connected. From a modern human’s point of view we disconnect ourselves by dissecting plants down to their nutritional parts, and therein lies;

* food fads

* dieting

* food trends

Dissecting edible plants down to their nutritional parts is hard work, I try my best not to get involved in what's in a avocado. I sink into the feeling of what it feels like when and after I have eaten an Avo!

Simple right?

Cooking and Eating food as close to nature intended it to be, with low human interference. That's the ‘food trend’ I am in!

For all of you cooks out there (new to cooking or not), I am going to show you how to bring edible plants and celebra-tion to your food practice. Creating this food is gift you are giving yourself. I am here for you all, my recipes will guide you back to where you came from... ...and that is nature.

Hey fellow Tribe members,

Here’s a few words to introduce you all to the wholefoods part of the “Heal Thy Self Tribe”.

My name is Chef Cynthia Louise, I’m a woman, mum, professional chef, best friend to my mates gardener, and a wife to my love Scott. I greatly feel that my purpose on this planet is to help others through my nourishing meal creations and food philosophy.

My gift is to take traditional favourite recipes and give them a wholefoods makeover. Which means I make edible plants taste YUM! But more than that, I help bring back a connection with our food. I guess you can call this conscious cooking...

...It’s Heal Thy Self Cooking

Discover what else I have for you on my website: from Super eBooks, to One-on-One Coaching, Retreats, and best of all, my Online Cooking Classes. If you’re serious about embracing the Tribe’s Whole Food philosophy of eating and cooking, I recommend you do an online cooking class (or take on the whole bundle), you’ll love these classes! Be sure to connect with me on social media - I LOVE social media. So come + play! Post pictures of what you’ve made, ask questions + feel inspired by this magnificent TRIBE online community.

From three-minute recipes to 30-minute recipes and a buffet of glory in between.

They are all user friendly, organ friendly & real. I have taken these recipes from part of my online recipe collection, they’re ones I know you will love, and importantly, will love you back when you sit down to enjoy them with your family or friends.

In these recipes I’ll share with you how to make edible plants shine with BIG amounts of favour. It’s a gift! It’swhat fuels our body and keeps us alive. It’s what restores our health and gives us the energy to live and love and move. Food is a life giver. It’s not the enemy.

The true seasoning is in your hands. Yes, touching and eating food with your hands is important, and what you are thinking in that process is the most important ingredient of all.

You Are What You Think. YES!As a Chef and a mum, I know these is recipes are next level. But what really throws me into a romance with the art of cooking is how we as home cooks prepare the food.

Remember to know the content of your thoughts and feelings, just as you do the ingredients of the recipes you are making and eating; is an important part of eating. Take the time to invest in the wholefoods part of the TRIBE*, Knowing that this is not a trend or a fad.

Chef Cynthia Louise

chefcynthialouise.com

chefcynthialouise.com

Green Eggs Breakfast GloryINGREDIENTS

1/2 zucchini, 1/4 and sliced

3 mushrooms, sliced thinly

1/4 of a leek, sliced thinly

1/2 bunch of baby spinach, chopped roughly

3 spring onions, sliced thinly

3 eggs

1 tbls water

salt and pepper

olive oil for sautéing

1 tomato, small diced

1/2 cup of sprouts

METHOD

Heat a medium on low heat

Add olive oil and all the veggies (except for the spinach)

Season well with salt and pepper

Stir the veggies constantly cook for 3 minutes

Add the spinach, stirring constantly

Add a little splash of olive oil once again, then add your eggs, covering all the veggies

Turn down to low pop a lid on, cook for 1-2 minutes then turn off the heat and allow to rest with the lid on

Serve with tomato, sprouts seasoned well

chefcynthialouise.com

Baked BeansINGREDIENTS

2 cup cannellini bean soaked with 2 litres water overnight and then rinsed well

2 litre water for cooking the beans

2 onion, diced roughly

1 red capsicum, diced roughly

4-5 garlic clove, chopped finely

1 chili optional, diced finely

150 gram sun-dried tomato, chopped roughly

1 kg tomatoes, chopped roughly

1 tbsp cumin powder

1 tbsp paprika powder

salt and pepper

2 tbsp maple syrup or honey

coconut oil for sautéing

METHOD

Heat a medium on low heat

In a large pan on high heat add your soaked beans and water, cook for 35-45 minutes, then strain and set aside

Back in the same pan on medium to high heat add a good splash of coconut oil, add, garlic, chill, onion, capsicum, cumin, and paprika, salt and pepper, stir well and cook for 3-5 minutes

Add the beans and stir well, cook for 1-3 minutes on medium heat

Add the tomatoes, stir well,cook for 1-2 minute

Add enough water to cover the beans, turn down to a simmer and cook for a further 30-45 minutes

Allow to rest then serve

chefcynthialouise.com

Scrambled TofuINGREDIENTS

6 mushroom, chopped roughly

1/4 red capsicum,small diced

3 spring onions, sliced thinly

2 tomatoes, small diced

1/2 cup basil leaves chopped roughly

1/2 cup parsley chopped roughly

1/2 bunch of baby spinach, sliced thinly

1 packet of medium tofu, crumbled

2 tbsp coconut oil to pan fry

1 tbsp hemp seeds for the top

METHOD

Heat a medium on low heat

In a large pan on high heat add your soaked beans and water, cook for 35-45 minutes, then strain and set aside

Back in the same pan on medium to high heat add a good splash of coconut oil, add ,garlic, chill, onion , capsicum, cumin, and paprika, salt and pepper, stir well and cook for 3-5 minutes

Add the beans and stir well, cook for 1-3 minutes on medium heat

Add the tomatoes, stir well,cook for 1-2 minute

Add enough water to cover the beans, turn down to a simmer and cook for a further 30-45 minutes

Allow to rest then serve

chefcynthialouise.com

Breakfast PorridgeINGREDIENTS

1 litre water

5 slice ginger

1 vanilla pod

2 inch cinnamon stick

1/4 cup sultanas dry fruits

3 bananas

2 cups oat

pinch of salt

SERVES 1

METHOD

In a pot add the first 5 ingredients and bring to the boil cook for 3-5 minutes

Add the oats and salt, stir constantly for 4-6 minutes then add the bananas and cook for a further 2 minutes and serve with your favourite nut milk and sweetener

chefcynthialouise.com

Green BowlINGREDIENTS

quarter of a leek chopped into half rounds

big handful of spinach

1/4 cup of peas

1 cup of broccoli florets

1/2 avocado

1 cup shredded cabbage

1/4 cup parsley chopped roughly

1 cup of living sprouts

2 tbsp hemp seeds

1/4 cup apple cider vinegar

2 tbsp udos oil

a few olives

salt and pepper

SERVES 1

METHOD

In a steamer, steam your broccoli, and zucchini till just tender, turn the heat off then add your spinach, transfer into a bowl and toss with olive oil salt and pepper,

Then Mix the oil and the vinegar together, set aside in a small bowl read to pour over your green bowl of goodness

Add all of the above arranging it nicely on a large plate all of the above, season well and enjoy

This is great for the men out there who need a snack or a nourishing breakfast after workout

chefcynthialouise.com

Raw Chia Porridge with almonds, dates & cinnamonINGREDIENTS

2 tablespoons soaked almonds (soaked overnight in water and rinsed well)

3 dates, chopped roughly

1/2 banana, sliced

1 teaspoon pumpkin seeds

1 teaspoon sunflower seeds

1/2 cup coconut water; more if you require

1 teaspoon psyllium

1 tablespoon chia seeds

pinch of cinnamon

pinch of salt

SERVES 1

METHOD

Add all ingredients to a bowl and mix well

Allow to sit for 5 minutes, then serve and enjoy

Don’t forget to chew!

chefcynthialouise.com

Warm MisoINGREDIENTS

2 tablespoons unpasteurised miso paste

1 1/2 cups water

1/3 cup grated carrot

1 chopped spring onion

1/2 cup grated cucumber

1 teaspoon grated ginger

1 nori sheet, torn up

1/4 cup grated pumpkin

SERVES 1

METHOD

Add all ingredients to a pot and warm this up (not boil, just warm)

Enjoy this beautiful soup. It will cuddle you from the inside out and is completely soothing when you feel you are craving something warm ... Mmmmmm.

chefcynthialouise.com

Pad ThaiINGREDIENTS

For the Pad Thai:

1 carrot, shredded

5 long beans (can be other beans or snow peas, all cut up into bite size pieces)

1 cup mung bean sprout

1/2 cucumber, cut into thin strips

1/2 capsicum, cut into thin strips

3 spring onions, sliced into rings

1 corn cob, kernels removed

1 cup coriander, roughly chopped

For the Almond Dressing:

1/3 cup almond butter

1/2 cup water

1/2 cup soaked cashews

1 tablespoon liquid aminos

1 tablespoon sesame oil

2-3 slivers fresh ginger

pinch of cayenne

2 tablespoons maple

salt and pepper

SERVES 2

METHOD

Add all your Pad Thai ingredients in a bowl, season well and set aside

Add all your Almond Dressing ingredients into a Vitamix and blend till well combined and smooth, adding some salt and pepper

Combine the two and mix well, serve, and enjoy the feeling of having a living Pad Thai

chefcynthialouise.com

Not Tuna SushiINGREDIENTS

For the Base:

4 nori sheets

1 cos lettuce, sliced thinly

salt and pepper

For the Mayo:

1 cup soaked cashews

1 tablespoon dijon mustard

½ cup water (add a little more if it’s too dry)

salt and pepper to taste

For the “Not Tuna” Mix:

1 cup soaked almonds

1 cup soaked sunflower seeds

½ cup apple cider vinegar

¼ cup maple

1 small cucumber, diced

1 small celery stalk, diced

1/2 cup chopped dill leaves

¼ red onion, finely diced

salt and pepper

MAKES 24 SMALL PIECES OF SUSHI

METHOD

Combine all the mayo ingredients in a Vitamix and blend until very smooth and creamy and set aside

For the “not tuna mix”, combine the nuts and seeds in a food processor and process until a little chunky. Keep a little texture when doing this. Put the mix in a bowl add the rest of the not tuna mix to the same bowl, then add in the mayo and mix well

One nori sheet at a time, spread the “not tuna mix” over the nori sheet, making sure you leave an inch at the top clear. Add lettuce, season with salt and pepper, and begin to roll up your nori.

You will need some raw flax crackers for the dipping moments.

YAY! We get to dip!!

chefcynthialouise.com

Arabic SaladINGREDIENTS

For the Salad:

1 cucumber, diced small

1 red capsicum, diced small

1/2 cup coriander, roughly chopped

1/2 cup parsley, roughly chopped

1/2 teaspoon ground cumin

1/2 lime or lemon

salt and pepper

flax crackers for that extra crunch

For the Dressing:

1/4 cup tahini

1/2 cup water

1 garlic clove

1 lemon, juiced

salt and pepper

SERVES 1

METHOD

For the salad, add all ingredients into a bowl and mix well

Combine dressing ingredients in a bowl and mix well

To serve this very light and fresh salad, drizzle your dressing over the top and add a squeeze of lime or lemon, followed up with a few flax crackers

chefcynthialouise.com

Coleslaw with Yogurt DressingINGREDIENTS

For the Slaw:

1/2 head red cabbage, shredded

1/2 head green cabbage, shredded

2 carrots, grated

2 spring onions, sliced

1/2 bunch parsley, chopped roughly

1/4 cup sunflower seeds

Salt and pepper

For the Dressing:

1 cup coconut flesh

2 tablespoons olive oil

3 tablespoons mustard

1 teaspoon lemon juice

1/2 cup coconut water

1 tablespoon honey

1/4 cup almonds (soaked)

1/2 teaspoon salt

SERVES 3

METHOD

Add all ingredients to a Vitamix and blend till well combined and smooth

When you’re invited to a BBQ and you are asked to bring a salad, this one has got your back

Don’t worry about a thing, every little thing is going to be alright, as the mighty Bob Marley sings

chefcynthialouise.com

Tomato SoupINGREDIENTS

4-5 garlic cloves, chopped roughly

1 onion, chopped roughly

1 red capsicum, chopped roughly

1 sprig of oregano

1 sprig of rosemary

1.5 kg of ripe tomatoes

2 tbls balsamic

2 tbls maple

2 cups of basil leaves

1 cup cashews

olive oil for cooking

METHOD

Heat a large pan on medium to low heat add a little olive oil

Cook garlic, onion, capsicum, salt and pepper

Add rosemary and oregano

Stir well when cooking (no browning) cook for 2-5 minutes

Add tomatoes stir well, add the balsamic and tomatoes

Cook on high heat for 8 minutes stirring constantly, then turn down to a low heat, simmer for 35-40 minutes then add the basil, cook for a further 5 minutes, add a good splash of olive oil stir turn off the heat

Blend in a blender add cashews, blend till super creamy and smooth, taste add more seasoning if you feel

chefcynthialouise.com

BrothINGREDIENTS

2 head broccoli, cut into big chunk

2 -3 corn cobs, cut into big chunk

1-2 onion, cut roughly

6 clove garlic, smashed

4 medium carrot, cut into big chunk

3 potatoes cut into chunks

250 gram button mushroom, whole

1 lg leek, cut into big chunks, (green part to)

2 celery sticks cut roughly

100 gram parsley cut roughly

2 tbsp salt

1 tsp black pepper

8 litre water

MAKES 8 LITRES

METHOD

Add all to a large 15 litre pot

Cook for 3 hours on low heat

Allow to rest when cooking time is done

Serve

chefcynthialouise.com

Burger with The LotINGREDIENTS

1 carrot, grated

1/2 bunch parsley

1 spring onion, chopped roughly

1/2 celery stick, chopped roughly

1 teaspoon miso paste

1/4 cup oats

1 tablespoon chia seeds

1 tablespoon phyllium

1/2 cup walnuts

1 teaspoon savory yeast

1 garlic clove

1/3 cup chopped capsicum

3 sun-dried tomatoes, chopped roughly

1/2 teaspoon dried mixed herbs

salt and pepper

MAKES 6 PATTIES

METHOD

Add all to a food processor and blend till well combined. Form into burger patties, allow to rest in the fridge for 5 minutes, then serve with your favourite fillings

OMG, it’s a burger ... Hello, burger ... mmmmmmmmmm.

chefcynthialouise.com

Quick Mushroom Pasta SauceINGREDIENTS

1 large onion, thinly sliced

300gms each of portabello, button and swiss mushrooms sliced

4 garlic, chopped roughly

1/2 leek, finely sliced

2 inch sprig of thyme

3 inch sprig of rosemary

1-2 tbsp nutritional yeast

1 cup cashew

4 cups water

1/2 bunch of parsley freshly chopped

coconut oil for frying

salt & pepper

SERVES 4-6

METHOD

Blend water and cashews together, till completely smooth resembling milk and set aside

Heat large pan on medium heat and add coconut oil, leek, onion, garlic, herbs salt and pepper and cook for 2 minutes, then turn down the heat

Add the mushrooms cook for 8-15 minutes

Add cashew milk, savory yeast and more seasoning or yeast as you please

Cook for a further 2 minutes, turn off the heat let sit and serve with your pasta

chefcynthialouise.com

TempehINGREDIENTS

For the Tempeh:

1 packet tempeh, cut into thin slices

1 cup purple cabbage, thinly sliced

1/2 cup coriander leaves

Chili, thinly sliced

3 slivers ginger, cut julienne style

3 slivers turmeric, cut julienne style

1 spring onion, cut julienne style

2 cups living sprouts or mung bean shoots

For the Dressing:

1 tablespoon miso paste

1/2 tablespoon liquid aminos

1 teaspoon maple or honey

1 teaspoon sesame oil

1/4 cup water

salt and pepper

SERVES 2

METHOD

Mix the dressing well in a bowl, set aside

On a large plate, place your tempeh like in the picture and drizzle with the dressing

Mix together the cabbage, coriander, chilli, ginger, turmeric, spring onion, and sprouts, and season well. Sprinkle on top of your dressed tempeh and enjoy.

chefcynthialouise.com

Cauliflower and Cashew SoupINGREDIENTS

1 head cauliflower, roughly chopped

1 onion, chopped roughly

5 cloves garlic, minced

1 stalk of celery, roughly chopped

water to cover the veggies

coconut oil for sautéing

salt

1/2 cup raw cashews

hemp seeds for garnish

METHOD

Heat the coconut oil in a medium saucepan, add onions, garlic, celery, and season well with salt cook for 3 minutes stirring constantly

Add the chopped cauliflower, mix well for about 1 minute

Add cashews and enough water to cover, stir well and taste to see if there is enough salt

Bring to the boil cook for 5 minutes, lower the heat and simmer for a further 5-8 minutes

Let the soup cool then ladle it into a blender or food processor till completely smooth and creamy

Serve topped with hemp seeds and a splash of udos or olive oil

chefcynthialouise.com

Savory QuinoaINGREDIENTS

1 1/2 cups red quinoa (rinsed well)

2 1/2 cups water

1 head of broccoli, cut into small, bite-size pieces

1 packet of baby corn, sliced on an angle

1 small zucchini, cut into small dice

1 carrots, cut into small dice

1/2 red, green, or yellow capsicum, cut julienne

1 onion, thinly sliced

200 grams frozen peas

1 cup peas

3 garlic cloves, finely diced

1-inch ginger, finely grated

1 green chilli, finely diced finely, seeds removed

2 tablespoons tamari

2 tablespoons maple syrup

1 tablespoon sesame oil

3 spring onions, finely chopped

1/2 bunch parsley, finely chopped

12 bunch coriander, finely chopped

1 cup mung beans sprouts

coconut oil for sautéing

salt and pepper

1 cup #WELL-BEING

METHOD

Heat a medium size pot add your quinoa and water

Bring to the boil, cover with a tight fitting lid, turn heat to low and cook for 13-15 minutes. Stand covered for 5 minutes, fluff up with a fork and serve.

Heat a pan add coconut oil

Add onion, garlic,ginger, salt and pepper

Mix together the soy,sesame oil and maple well set aside

Stir add all the veggies except for the peas, stirring, tasting cook for 5 minutes, add the peas, soy, sesame oil, maple, cook for a further 4-5 minutes, stirring as you go

Mix together your herbs and sprouts in a bowl

Add the cooked veggies to the quinoa, mix well, taste, season well if needed

Top with the mixed herbs and sprouts, and any nuts or seeds you like serve YUM!!

chefcynthialouise.com

Curried LentilsINGREDIENTS

1 1/2 cup raw brown lentil

1 red capsicum, chopped roughly

1 onion, roughly chopped

3 clove garlic, roughly chopped

2 sweet potatoes, skins on, cut into large cubes

1 red chili, chopped roughly

2 tsp curry

2 tsp cumin

pinch of salt

pinch of pepper

3 litre water

1/4 cup coriander leave chop up

good splash of coconut oil to fry

METHOD

Place a large pot on medium to high heat add coconut oil, capsicum, onion, garlic, chili, cumin powder, curry power salt and pepper and cook for five minutes stirring constantly

Add sweet potatoes and water, bring to the boil for 5 minutes then turn down to a simmer and cook for 35 minutes then add your chopped coriander and serve

chefcynthialouise.com

Satay VeggiesINGREDIENTS

For the Veggies

1/2 head of broccoli, cut into florets

1 zucchini, cut into bite-sized chunks

1 carrot, cut into bite-sized chunks

8 mushrooms, cut into quarters

1 onion, thinly sliced

2 lemongrass stalks, finely sliced

1 bunch of fresh coriander, roughly chopped

3 cups, mung bean shoots

3 spring onions

1 cup #JUSTBREATHE

For the Satay Sauce

1 cup, almond butter

3 tablespoons, sesame oil

1-2 tablespoons, maple syrup or honey

4 tablespoons, grated fresh ginger

1/4 teaspoon, cayenne pepper

4 tablespoons, tamari

1 1/2 cups, water

salt and pepper

1 teaspoon #JOY

METHOD

Add all the satay ingredients to a blender and blend until completely smooth and creamy. If you feel you need more water, then add it. If you want it thicker, add less water

Serve with the veggies

chefcynthialouise.com

DahlINGREDIENTS

500 grams of unpeeled sweet potatoes, chopped into bite-sized pieces

2 cups of red or yellow lentils

1 large onion, diced

3 garlic cloves, chopped roughly

1 long red chili, chopped roughly

1 tbsp of ginger, chopped

1 tbsp of fresh turmeric, grated

1 tbsp of curry powder

3 tbsp of ground cumin

1 tsp of ground coriander

¼ cup of coconut oil

2 tsp of salt

1 tsp of pepper

2 litres of water

1 bunch of fresh coriander, chopped roughly

1 bunch of fresh parsley, chopped roughly

3 tomatoes, chopped roughly

¼ cup of olive oil

METHOD

Add the first 12 ingredients to a large pot. Sauté on medium heat for about 2 minutes. Then add the water and cook for 30-35 minutes.

Once cooked, turn off the heat. Add the olive oil, fresh coriander, tomato, and parsley. Stir well and serve, YUM!!

chefcynthialouise.com

celebrate your sweet tooth

CHEF CYNTHIA LOUISE

(NATURALLY)

My Online Cooking Classes are NEXT LEVEL and one of a kind in showing you how to make amazing meals from scratch, step-by-step, in your kitchen from mine. They were created with YOUR optimal health in mind, they are incredibly nourishing high plant-based recipes, from short 5 minute to 45 minute episodes that will be leaving your taste buds wanting more. You feel energized with this new way of being!!

With lifetime access, these cooking classes are all pre-recorded and can be watched anywhere anytime in the world from your phone, tablet or computer, you can pauseat any time, rewind or go back.

They contain 3 of my flagship Online Cooking Class series…

* IN THE RAW 50+ recipes

* WHOLEFOODS LOVE 50+ recipes

* CELEBRATE YOUR SWEET TOOTH {naturally} 50+ recipes.

And you can get the whole lot as a bundle!

Adding up to 150+ recipes (over 40 hours of viewing), that serve your ongoing health, wellbeing and longevity.

There’s a comments section below every recipe where you have direct access to me, so you can ask any questions about what you're creating.

As I write this I have the Chocolate Brownie from my classes in the oven cooking…. OMG!! ….and this Chocolate Brownie won't take from my health. Imagine that!! You see... I’m all about showing you how to create healthy alternatives to serve your body and feed your soul. And I’ve got to say, this is the way I EAT every single day without thinking about it.

Online Cooking Classeswith Chef Cynthia Louise

in the rawCHEF CYNTHIA LOUISE

wholefood loveCHEF CYNTHIA LOUISE

Online CookingClasses

Looking for the next step of your WHOLE FOOD JOURNEY

Check out my Online Cooking Classes here!