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 today’s world. People life? Let’s 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 effects 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. Don’t 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. ii Breakfast Egg ‘Muffins’’ 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. 4 Copyright - Hair Raising Recipes - 2016 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. 5 Copyright - Hair Raising Recipes - 2016 for 60-90 seconds on each side. Beat the egg whites until they form fluffy peaks. 3) Gently fold in the egg mixture to the egg whites. mix remaining ingredients with the egg yolks until fully incorporated. Crucial for the regulation of keratin synthesis. mashed 2 eggs 2 scoops vanilla protein powder A pinch of cinnamon 1/4 tsp baking powder Method: 1) In separate bowls. Ingredients: 1 large ripe banana.Banana Protein Pancakes Servings: 2 Bananas are an excellent source of biotin. 2) In the second bowl. separate the egg whites from the yolks.2016 . 4) Cook 1/4 cup of the mixture on low heat on a skillet. biotin is an essential nutrient for optimal hair growth.Hair Raising Recipes . 5) Serve with fresh fruit. 6 Copyright . Ingredients 1 cup of spinach. 3) Add the egg mixture to spinach and cook thor- oughly.Spinach Omelette Servings: 1 Commonly known as a super-food. Cook spinach for 2-3 minutes on medium heat. spinach boasts multiple nutrients that encourage hair growth.Hair Raising Recipes . such as iron and iodine.2016 . 2) Beat 2 medium eggs and milk with a pinch of salt and pepper. chopped 2 eggs 1 tbsp soy milk Salt and pepper to taste 1 tsp olive oil Method: 1) Heat olive oil in a skillet. 7 Copyright . 2) Puree avocado. 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.2016 . lemon juice. Serve with avocado sauce. garlic powder and olive oil. 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.Eggs Benedict with Avocado Dressing Servings: 2 Avocado is an alkaline-based food. 8 Copyright . until it reaches a saucy consistency. Add salt and pepper.Hair Raising Recipes . which will act to balance pH levels and reduce acidity in the blood. Ingredients: 4 strips turkey bacon. Grain-free Muesli Servings: 5 Almonds and pine nuts encourage hair growth in many ways. 9 Copyright . iodine and protein. Nuts are abundant in silica. 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.Hair Raising Recipes . which are all vital regulators of the hair growth cycle. 2) Serve with almond milk or soy milk.2016 . and a heap of fresh fruit. 2016 . 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. 3) Serve with fresh fruit or chopped nuts 10 Copyright .Chocolate Chia Pudding Servings: 3 Abundant in phosphorus and l-lysine amino acids (protein). 2) Pour mixture into 3 bowls or glasses. and re- frigerate overnight. blend all ingredients until it reaches a pudding-like consistency. it is no surprise that chia seeds are vital for the maintenance of hair health.Hair Raising Recipes . 11 Copyright . milk. honey and protein powder. 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. 3) Serve with a drizzle of honey.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. coconut oil. 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.2016 .Hair Raising Recipes . Lunch . red peppers and salsa in a pan for 5-10 minutes. 3 tbsp salsa.Lettuce Burritos Servings: 3 Rich in protein and low in fat. Roll again in a sec- ond lettuce leaf. 3) Roll lettuce leaf carefully. chicken is a highly nutritious and versatile ingredient. 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) Sauté red onion. add 4 oz chicken.Hair Raising Recipes . and 1 tbsp red beans per wrap. Protein is required in large amounts everyday for hair follicle repair and collagen synthesis. 2) Place lettuce leaf on plate. 13 Copyright .2016 . Drizzle with dress- ing. 14 Copyright . 2) Arrange remaining ingredients in a bowl and top with cooked chicken. garlic cloves. this recipe will provide iron to prevent hair loss.Hair Raising Recipes . cumin and lemon juice in a large skil- let. sumac. salt and pepper 2 tbsp lemon juice 1 avocado.2016 .Shawarma Chicken Bowl Servings: 4 Packed with kale and chicken. Ingredients 1 lb chicken breast. cut in strips 1 tbsp olive oil 2 tbsp sumac (spice) 2 garlic cloves 1 tsp cumin. 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. 2016 . Consuming kale will promote the release of enzymes that work to improve blood circulation of the scalp. 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. 2) Mix all ingredients together along with dress- ing.Hair Raising Recipes . 1 tbsp lemon juice. allowing for hair to grow evenly. 15 Copyright .Italian Turkey Salad Servings: 1 Kale is another super-food that contains high amounts of iron and sulforaphane. salt and pepper) 1/2 yellow pepper Method: 1) Chop up all vegetables into bite sized pieces. which both promote healthy hair growth and maintenance.Tuna & Avocado Salad Servings: 1 Radish contains sulforaphane and silica. Tuna is a wonderful source of protein and iodine and healthy omega-fats. 16 Copyright . 2) Mix all ingredients together with dressing. chop up vegetables into bite sized pieces.2016 . 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.Hair Raising Recipes . 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. cooked 2 tbsp light mayo 4 celery sticks. Ingredients: 1 cup sweet potato. 2) Serve 17 Copyright . chopped 3 spring onions. that functions to balance acidity from the body. by maintaining a neutral pH. chopped. diced. cooked 4 slices turkey bacon.Bacon & Potato Salad Servings: 2 Celery is an alkaline food. An acidic pH can cause hair loss and other detrimental effects.2016 . 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.Hair Raising Recipes . 2) Pour vegetables into a blender and puree un- til smooth. chopped lengthways 5 cloves garlic 2 handfuls fresh coriander. 18 Copyright .2016 . 3) Serve.Carrot & Coriander Soup Servings: 5 Carrots are densely packed with iodine and biotin. Method: 1) Bring all ingredients to boil until vegetables are tender. chopped 1 medium sweet potato 1/2 tsp ginger 4 cups vegetable stock Salt and pepper to taste.Hair Raising Recipes . Ingredients: 2 lb carrots. which are both highly beneficial nutrients in hair health. combined with the pork loin in a bowl. 19 Copyright . Top with mojo sauce and mustard. salt and pepper) Method: 1) Cook pork loin with apple sauce and cider vine- gar in a slow cooker for 5 hours.2016 .Hair Raising Recipes . 4 tbsp lemon juice. 1 tbsp garlic powder. Incorporating cabbage in your diet will promote hair growth.Cuban Inspired Bowl Servings: 4 Another great source of sulforaphane and iodine is cabbage. Ingredients: 1 lb pork loin 1/2 cup apple sauce 1 tbsp apple cider vinegar 1/2 lb deli ham. 1 tbsp cumin. cubed 1 tbsp mustard Mojo Vinaigrette ( 3 tbsp olive oil. Shred and set aside 2) Mix mojo ingredients in a small bowl. cubed 8 cups cabbage 1/2 cup chopped pickles 1 avocado. 3) Assemble remaining ingredients. 2016 . finely chopped 2 tbsp olive oil 2 tbsp lemon juice 1 tbsp chopped mint 1 cup cherry tomato. finely chopped 1 bunch parsley. finely chopped Salt and pepper to taste Method: 1) Blend cauliflower in a food processor until fine.Hair Raising Recipes .Cauliflower Tabouli Servings: 6 Cauliflower is an excellent source of biotin and sulforaphane. 3) Serve cold. 20 Copyright . Ingredients: 1 head cauliflower 2 cloves garlic. 2) Mix processed cauliflower with the remain- ing ingredients. which contribute to hair mainenance and re-growth. until tender.2016 .Creamy Asparagus Soup Servings: 6 Asparagus is a highly alkaline ingredient. 4) When the asparagus has cooked.Hair Raising Recipes . 2) Add asparagus and chicken stock. chopped 3 cloves garlic. blend the mix until smooth. Ingredients: 4 cups chicken stock 2 lb asparagus. 5) Serve warm. 21 Copyright . This will drive pH balance. 3) Bring to a boil until tender. chopped 1 tbsp olive oil Salt and pepper to taste Method: 1) Sauté the onions and garlic in olive oil. therefore reducing acidity in the body. ends removed & chopped 1 large onion. 2016 . 3) Serve.Hair Raising Recipes . and chop finely. 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.roasted.Kale Chicken Salad Servings:2 This superfood salad is very nutrient dense. containing protein. 22 Copyright . iron and iodine. It is a hair-growing miracle in a bowl! Ingredients: 4 cups kale 2 chicken breasts. 2) Mix all ingredients together in a bowl. biotin. Dinner . Serve with meatballs. tomato paste and mixed herbs in a large bowl.Greek Style Meatballs & Roasted Vegetable Mix Servings:4 Broccoli and caulflower contain high amounts of sulforaphane. and season to taste. 1 head of broccoli Method: 1) Preheat oven to 190 F 1) Combine beef. 3) Roast cauliflower & broccoli for 10-15 minutes. Ingredients: 1&1/2 lb ground lean beef 1 egg. and cook in the oven for 20-25 minutes. 24 Copyright . egg.Hair Raising Recipes . which enhances hair growth. garlic.2016 . Season to taste. beaten 2 garlic cloves 2 tbsp tomato paste 2 tbsp mixed herbs 1 head of cauliflower. 2) Form the mixture into equally-sized meatballs. chopped Method: 1) Mix teriyaki. 2) Add mixture to salmon fillets. and bake covered for 15-20 mins at 450 F. soy. 25 Copyright . sesame.Salmon Teriyaki & Zucchini Noodles Servings:2 Salmon is a protein-dense fish. with olive oil. Season to taste 4) Serve.Hair Raising Recipes . 3) Saute spring onions for 2-3 minutes on medium heat. honey and season- ing in a bowl.2016 . olive oil. spiralized 2 cups spring onion. Add zucchini noodles and cook for 3-5 minutes. 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. tomatoes. salt and pepper. 3) Brush mushroom caps with olive oil. Ingredients: 8 oz lean ground beef 1 egg 2 tbsp mixed herbs 1 tbsp garlic powder. 4) Stack up the burger and toppings on the porto- bello caps.Hair Raising Recipes . red onions to preference Method: 1) Mix beef.2016 . 1 tbsp onion powder Salt and pepper to taste 4 portobello mushroom caps 2 tbsp light mayo. essential for body maintenance. Form 2-3 patties 2) Cook on a non-stick frying pan according to preferences. egg. 1/2 mashed avocado Lettuce. Grill in oven for 5 minutes on each side. 26 Copyright .Mushroom burgers Servings:2 Lean ground beef is great source of animal protein. and spices in a bowl. soy sauce . 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.2016 .Hair Raising Recipes . 27 Copyright . with low amounts of fat. olive oil and salt and pepper. dijon mustard. Protein is essential in building and repairing hair follicles.Honey-Mustard Drumsticks Servings: 3 Chicken is a great lean protein source. lemon juice. 3) Serve with roasted cauliflower mix. broil for 5 for crispiness. Allow to marinate for at least an hour 2) Bake in a preheated oven at 400 F for 20-25 minutes. 2) Cook for 4 minutes on each side at medium heat. 28 Copyright . including hair. boil sweet potatoes until soft. This vitamin plays a large role in cell growth.Pan-Seared Salmon & Sweet Potato Mash Servings:2 Sweet potato contains beta-carotene. 3) In the mean time. 4) Peel and mash sweet potatoes with the milk for a creamy texture.2016 . Add Salmon. 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. lemon juice and dill.Hair Raising Recipes . season to taste. which is converted to vitamin-A in the body. 4) Grill the steaks from 3-5 minutes on each side. 3) Mix butter with a tsp of herbs. 2) Mix steak. Ingredients: 2 rib-eye steaks 2 tsp salt. and let sit for 30 minutes. which is required for hair growth.2016 . 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. seasoning and oil in a bowl. 5) Top with 1 tsp butter and serve with vegeta- bles. 29 Copyright .Hair Raising Recipes .Garlic & Herb Steak & Vegetable Medley Servings: 2 Lean steak is an excellent source of protein. Hair Raising Recipes . 2) Add the pesto and cherry tomatoes. 3) Add coconut milk and basil leaves.Creamy Basil & Tomato Chicken Servings: 4 Coconut oil contains lauric acid and vitamin K. 4) Serve. Ingredients: 1 1/2 lb chicken breast. minced Salt and pepper to taste Method: 1) Heat coconut oil in a saucepan and cook chicken with garlic until no longer pink. diced 4 tbsp basil pesto handful of basil leaves 1 cup cherry tomatoes. 30 Copyright . halved 1/2 cup coconut milk 1 tbsp coconut oil 4 garlic cloves. Simmer on low heat for a further few minutes.2016 . Simmer for a few minutes. which contribute to scalp health. and puree with a blender. chopped 2 garlic cloves. finely chopped 1 onion. for providing sulforaphane and also tasting delicious! Ingredients: 1 head cauliflower. 31 Copyright . 4) Pour meat mixture in the casserole. followed by the cauliflower puree. Add salt and pepper. 3) Mix all remaining ingredients in a large skillet until meat is brown. Drain.2016 .Paleo Shepherd’s Pie Servings:5 Cauliflower is an excellent ingredient. 2) Boil cauliflower in a saucepan until tender. chopped 1 tbsp tomato paste 1/3 cup vegetable broth Method: 1) Preheat oven to 200 C and grease casserole. 5) Bake for 30 minutes until golden.Hair Raising Recipes . chopped in florets 1 lb lean ground beef/lamb 2 carrots. Chinese Chicken Stirfry Servings: 3 Packed with protein. 5) Serve 32 Copyright . simmer for 5 minutes. pepper.2016 . 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.Hair Raising Recipes . 2) Add vegetables. vitamins and minerals. 3) Add zucchini. soy sauce and lemon juice. Cook chicken thoroughly with salt. chopped in strips 3 cups vegetable stir fry mix 3 tbsp soy sauce 2 tbsp lemon juice 2 large zucchinis. five spice and ginger. this recipe is the ultimate superfood! Ingredients 2 large chicken breasts. 4) Simmer for a further 5 minutes. iron. 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.2016 . Ingredients: 1 lb ground beef 1/2 onion. sourced from the ground beef and eggs.Hair Raising Recipes . Serve. 33 Copyright . 2) Stir in tomato paste and zucchini. 4) Transfer to the oven and broil until eggs have cooked thoroughly. 3) Make 4 holes in the mixture and crack 1 egg in each well. Simmer for a few minutes.Beef Zucchini Skillet Servings: 4 This recipe is bursting with protein. Rub the marinade into the legs. herbs and spices in a bowl. garlic. Ingredients 4 chicken legs 4 cups broccoli florets 1 lemon.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. 4) Bake the legs with broccoli until chicken juices run clear.Hair Raising Recipes . 2) Mix lemon juice. 34 Copyright . 3) Poke a few holes in each chicken leg.2016 . 5) Broil for a few minutes for added crispiness. 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. 35 Copyright . shrimp is a delicious and versatile ingredient to add to your dishes.2016 . shelled 2 medium zucchinis. chopped Method: 1) In a hot skillet with oil. Ingredients: 1 lb shrimp. cook the garlic for 2 minutes.Hair Raising Recipes .Garlic Shrimp & Zucchini Noodles Servings: 2 Rich in iodine and protein. and seasoning. Add the shrimp and cook until pink. 2) Add the lemon juice. 3) Add the zucchini and simmer for 2-3 min- utes. 4) Serve garnished with fresh parsley. minced 3 tbsp lemon juice 1 tbsp olive oil Salt and pepper to taste 1/4 cup fresh parsley. spiralized 5 garlic cloves. 36 Copyright . and is bursting with flavour. chopped 3 stalks celery. 2) Layer a crockpot with the chopped carrots and celery. Add broth and milk until fully covered. and add the cooked lamb. Serve hot. 3) Slow-cook for 4-5 hours. Ingredients: 2 pounds lamb stew meat 1 tbsp curry powder 3 medium carrots.2016 . chopped 2 tbsp olive oil 1 cup coconut milk 1 cup chicken broth 3 cloves garlic 1 onion Salt and pepper to taste.Crockpot Lamb Curry Servings: 4 Lamb is an excellent protein source. Season with salt and pepper. Method: 1) Brown meat on medium heat along with spices. garlic and onion.Hair Raising Recipes . Protein is required for hair maintenance and preventing hair loss. which is proven to play a large role in collagen synthesis.Italian Sausage & Vegetables Servings: 3 Tomatoes are highly abundant in silica.2016 . 2) Chop up sausage. squash. minced 1 cup chopped tomatoes 1 tsp soy sauce salt & pepper to taste Method: 1) In a skillet. Ingredients: 1 & 1/2 lb Italian sausage 1 tbsp olive oil 1 cup cubed squash 1/2 cup chopped spring onions 2 garlic cloves. 3) Add tomatoes. cook sausage on medium heat with oil for around 5-7 minutes. Add to skillet and cook for 4-5 minutes until vegetables are tender. 4) Serve. green onions and garlic.Hair Raising Recipes . 37 Copyright . Cook for further 2-3 minutes. soy sauce and salt and pepper. 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.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. diced 1 cup cherry tomatoes 4 cloves garlic. combine all spices and main ingredients together until well coated.2016 .Hair Raising Recipes . 38 Copyright . 3) Bake covered oven for around 20-30 minutes. or until chickn is fully cooked. Ingredients: 2 chicken breasts 2 sweet potatoes. 2) In a large ziplock bag. 4) Serve hot. Snacks . Hair Raising Recipes . which all benefit hair growth and ward off illnesses. iron and fibre. 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.2016 . Ingredients: 1 lb Brussels sprouts 4 strips turkey bacon.Garlic Brussels Sprouts & Crispy Bacon Servings: 4 Brussels Sprouts are rich in vitamins. folate. 5) Serve with extra seasoning if required. 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. 2) Boil Brussels sprouts in a saucepan for 3 minutes. 40 Copyright . 41 Copyright . 3) Chop kale into 3 sections and place on a baking tray.Kale Chips Kale is a superfood that benefits your health and hair in more ways than you can imagine.2016 . 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.Hair Raising Recipes . 2) Wash kale thoroughly and remove the stem from the leaves carefully. 4) Season with salt and drizzle with olive oil 5) Bake until crispy. and serve (10-15 minutes). Rich in iron and sulforaphane. 5) Serve with salsa 42 Copyright . which is converted to vitamin-A in the body. 4) Bake in the oven for 10-15 minutes. Ingredients: 2 medium sweet potatoes.Sweet-Potato ‘Fries’ Servings:2 Sweet potato contains beta-carotene. and broil for 2-3 minutes for crispiness. 3) Coat the strips in olive oil and seasoning mix.2016 .Hair Raising Recipes . 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. including hair. This vitamin plays a large role in cell growth. Ingredients 2 stalks celery 2 tbsp raisins 2 tbsp almond butter Method: 1) Spread almond butter on each celery stalk. which will ward off illnesses such as anaema and common colds.Hair Raising Recipes . 2) Top with raisins and serve.Ants on a log Servings: 2 Raisins are high in iron and vitamin-C. 43 Copyright .2016 . Ingredients: 8 pitted dates 4 strips turkey bacon. and contain some amounts of protein. with the bacon seam facing down- wards.Hair Raising Recipes . and wrap in half a bacon strip. cut in half 8 almonds Method: 1) Preheat oven to 180 C.2016 .Bacon-wrapped dates Servings:2 Almonds are alkaline. Include them in your diet as a highly nutritious snack. 44 Copyright . 3) Bake dates in the oven for 7 minutes. rich in silica. 2) Stuff each date with one almond. 4) Serve. Hair Raising Recipes . 45 Copyright .2016 . required for hair follicle synthesis. 3) Mix all ingredients in a bowl and serve.Fresh Basil Tomatoes Servings: 2 Tomatoes are highly abundant in silica. 2) Finely chop the basil leaves. 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. which is proven to play a large role in collagen synthesis. capers. 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. 4) Serve cold. as well as neutralize any acid in the body as they are alkaline.Smoked Salmon Cucumber Bites Servings: 2 Cucumbers will rehydrate your body.Hair Raising Recipes . 46 Copyright . 3) Layer cucumber slice with mashed avocado. Ingredients: 1/2 cucumber 1/2 avocado.2016 . salmon and season. Spicy Sriracha Mushroom Skewers Servings: 6 Mushrooms are rich in biotin. 47 Copyright . and bake for 15 minutes. 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.2016 . salt and olive oil in a small bowl. 3) Coat mushrooms in spicy sauce. 2) Mix the Sriracha sauce with the chilli pow- der.Hair Raising Recipes . 5) Serve warm. 4) Layer 3-4 mushrooms on each skewer. finely chopped 1 cup strawberries. chopped in quarters Method: 1) Dice watermelon into bite-sized pieces 2) Mix strawberries.Hair Raising Recipes .Watermelon Strawberry & Mint Salad Servings: 6 Watermelon is an excellent detox ingredient. Ingredients: 1/2 watermelon 1 cup fresh mint. 48 Copyright . watermelon and mint in a large bowl.2016 . which will rehydrate the body and restore internal balance. 3) Serve cold. Dessert . Hair Raising Recipes .3 Ingredient Ice-cream Servings: 4 Packed with biotin. 4) Serve with fresh fruit. 50 Copyright . 1 tbsp coconut oil 1 can coconut milk Method: 1) Peel bananas and cover with coconut oii. 3) Blend until smooth and freeze mixture for a minimum of 4 hours. Place in the oven at 200 C for around 15 min- utes. and provide an energy kick when the body is low on glucose! They will also satisfy the sweet-tooth with natural sugars. add coconut milk. 2) Transfer bananas to blender. Ingredients: 3 medium semi-ripe bananas. bananas are wonderfully nutritious.2016 . and pat down each truffle into the ice-tray wells. and serve. 2) Combine all ingredients until fully incorpo- rated. 51 Copyright . 4) Freeze until solid.Hair Raising Recipes .2016 . 3) Form into equally-sized balls. Ingredients: 4 tbsp cocoa powder 1/2 cup coconut oil 2 tbsp raw honey 1 tsp instant coffee Method: 1) Grease an ice-tray with 1 tbsp coconut oil. Lauric acid is excellent in preventing the loss of protein from the hair follicle.Paleo Truffles Servings: 6 Coconut oil is rich in lauric acid and vitamin K. and blend un- til the mixture turns sticky and fudgey. 4) Spread the mixture onto the baking tray. Ingredients: 2 cups mixed nuts 1 cup pitted. cover and refrigerate until set.2016 . 5) Cut into equally-sized bars. 2) In a blender. and serve. 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.No-Bake Power Bars Servings:9 Dates will provide natural sugars for a healthy energy kick. They are also rich in fibre and iron. 52 Copyright . 3) Add the remaining ingredients.Hair Raising Recipes . process the nuts until very fine. Paleo Fruit Crumble Servings:4 Nuts are a great source of protein and silica.Hair Raising Recipes . Remove cover and broil for 10 minutes for crispiness. and top generously with the crumble dough. wal- nuts. Preheat the oven to 180 C. Serve warm 53 Copyright . Ingredients: 4 cups mixed berries 1 tbsp honey 1 cup soft. almond flour and vanilla extract to- gether until a crumbly dough forms. 4) Bake covered for 10 minutes.2016 . They also work to neutralize acid in the body. pitted dates 1 cup walnuts 1/3 cup almond flour Few drops vanilla extract Method: 1) Grease 4 small ramekins. 2) To form the crumble. 3) Divide berries & honey into the ramekins. blend the dates. vitamin-K and lauric acid. Repeat on other side. Ingredients: 3 ripe peaches. Whisk the cream with vanilla and cinnamon. 2) Spoon out the cream from the top of the co- coconut milk.Easy Grilled Peach and Coconut Cream Servings:3 Coconut milk contains iron. 3) Serve the peach with a dollop of the cream. with a wide array of health benefits. 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.2016 .Hair Raising Recipes . and add a drizzle of honey. 54 Copyright . 2) Add the remaining ingredients and blend un- til sticky. Ingredients: 1/2 cup apple. 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. 3) Form even sized balls and place the bites in the fridge to set.Hair Raising Recipes . grated 1 cup mixed nuts 10 soft dates. 4) Serve.2016 . which is required for the process of collagen synthesis. 55 Copyright .Apple & Cinnamon Energy Bites Servings: 8 Apples are rich in silica. 5) Freeze again until fully set.Bite-sized Raspberry Popsicles Servings: 4 Raspberries are rich in B-vitamins. broken in half 1) Boil fresh raspberries in water until the mix- ture thickens. then place a popsicle stick into each well. 6) Carefully remove each popsicle and serve. Ingredients: 1 1/2 cups fresh raspberries 2 cups water Ice-cube tray 1 tbsp honey 4 popsicle sticks. 4) Freeze the mixture for half an hour. 56 Copyright . 2) Add the honey and mix thoroughly. 3) Pour mixture into the wells of an ice-tray. folic acid and vitamin C.2016 . which improve scalp health and promote hair growth.Hair Raising Recipes . coconut oil. 4) Bake pears for 25-30 minutes. 5) Serve with extra sauce drizzled on each half. cinna- mon and vanilla extract over medium heat for a few minutes. 57 Copyright .Hair Raising Recipes . and cover with the apple sauce.2016 . 3) Place pears face-down on the baking tray. as well as provide a glossy shine! Ingredients: 2 pears. honey.Cinnamon Baked Pears Servings: 2 Vitamin E in pears will nourish your hair and maintain its health. 2) Boil apple juice. 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.