Dieta Recipe Book - Numinity

The Dieta

44 recipes to prepare your body and mind for the work ahead.

Strict Moderate Treats
Before You Start

The Dieta

What it is, why it matters, and what to expect from the next few weeks

Ayahuasca is a natural MAO inhibitor - it temporarily blocks the enzyme that processes tyramine in the body. Eat something high in tyramine while it's active and you'll have a genuinely unpleasant time. That's the safety reason for the dieta.

Beyond that, most modern diets are full of stimulating foods - salt, sugar, caffeine, processed fats - that dull sensitivity. The work we do in ceremony requires heightened sensitivity.

Start a minimum of two weeks out. Aim for 80% adherence 80% of the time, getting stricter as you approach the retreat. You don't have to be perfect, but you do have to be honest about the difference between a genuine slip and deciding the rules don't apply to you.

☽

Fresh

Local and organic where possible. Nothing from a packet if you can avoid it.

◇

Simple

Plain, unprocessed, real food. The less it's been interfered with the better.

∿

Devotional

The diet is an act of devotion to the journey you are about to go on. Treat the sacrifices you are making as an offering to Ayahuasca.

○

Deliberate

What you eat is part of your preparation. Treat it that way.

What to avoid

Keep these out for the full two weeks before ceremony and longer if possible:

Alcohol - any kind
Red meat & pork
Aged & fermented foods
Salt (strict phase)
Refined sugar
Caffeine & stimulants
Dairy
Vinegar & pickled foods
Garlic & raw onion
Processed / packaged foods
Get Organised

Your Shopping List

Stock these and you're covered for all 44 recipes

Protein

  • Eggs
  • White fish (cod, haddock)
  • Chicken breast, skinless
  • Red lentils
  • Black beans (dry)
  • Quinoa
  • Cashews (raw, unsalted)

Carbs

  • Brown rice
  • Gluten-free oats
  • Oat flour
  • Rice noodles
  • Baby white potatoes
  • Sweet potatoes
  • Butternut squash

Vegetables

  • Broccoli
  • Cauliflower
  • Kale
  • Spinach
  • Carrots
  • Celery
  • Leeks
  • Cucumber
  • Courgette
  • Green beans
  • Bell peppers
  • Mushrooms

Fruit

  • Apples
  • Pears
  • Bananas (not too ripe)
  • Plums
  • Melon
  • Papaya
  • Lemons & limes
  • Avocados

Flavour

  • Fresh ginger (large)
  • Bay leaves
  • Fresh coriander
  • Fresh mint
  • Fresh thyme
  • Vanilla beans
  • Turmeric (ground)
  • Cumin (ground)
  • Cinnamon
  • Nutmeg
  • Cardamom

Pantry

  • Coconut oil
  • Coconut sugar (treats only)
  • Coconut flakes, unsweetened
  • Vegetable broth (low-sodium)

Drinks

  • Chamomile tea
  • Peppermint tea
  • Lemongrass tea
  • Filtered / spring water
Morning · Recipes 01–10
Chapter One

Morning

Simple, nourishing, and worth making properly - even when you'd rather have coffee

Warm ginger lemon tonic in a ceramic mug
01Strict

Warm Ginger & Lemon Tonic

Serves 15 min
Ingredients
  • 2 cups filtered water
  • 4 slices fresh ginger
  • Juice of ½ lemon
  • 1 tsp fresh turmeric, grated
  • Pinch of cinnamon
Method
  1. Bring water to a gentle simmer. Add ginger and turmeric.
  2. Simmer 5 minutes. Strain into a mug.
  3. Add lemon and cinnamon. Drink slowly.
Brown rice porridge with apple and spiced pear
02Strict

Brown Rice Porridge with Apple & Pear

Serves 125 min
Ingredients
  • ½ cup brown rice
  • 2 cups filtered water
  • 1 apple, finely diced
  • ½ tsp cinnamon
  • ¼ tsp nutmeg
  • 1 pear, sliced to serve
Method
  1. Rinse rice. Bring to boil with water, reduce to a low simmer.
  2. Cook uncovered 20 minutes, stirring occasionally, until thick.
  3. Stir in diced apple, cinnamon and nutmeg for the last 3 minutes.
  4. Top with fresh pear and serve warm.
03Strict

Basic Green Smoothie

Serves 15 min
Ingredients
  • 2 cups kale, stems removed
  • 1 banana
  • 1 apple, cored and chopped
  • 1½ cups filtered water
  • Juice of ½ lemon
  • Small piece fresh ginger
Method
  1. Add everything to a blender.
  2. Blend on high 60 seconds until smooth.
  3. Drink immediately.
04Strict

Boiled Eggs with Quinoa & Pear

Serves 115 min
Ingredients
  • 2 eggs
  • ½ cup quinoa
  • 1 cup filtered water
  • 1 pear, sliced
  • Pinch of turmeric
Method
  1. Rinse quinoa. Boil with water, cover and simmer 12 min. Rest 5 min.
  2. Simmer eggs 7 minutes from boiling. Cool and peel.
  3. Serve together. Turmeric over the quinoa.
05Strict

Oat Porridge with Stewed Pear

Serves 110 min
Ingredients
  • ½ cup gluten-free oats
  • 1½ cups filtered water
  • 1 ripe pear, peeled and diced
  • ½ tsp cinnamon
  • Pinch of nutmeg
  • Small piece fresh ginger, grated
Method
  1. Add oats, water, pear and ginger to a pan. Bring to a gentle boil.
  2. Stir continuously 5–6 minutes until thick.
  3. Add cinnamon and nutmeg. Serve.
06Moderate

Banana & Vanilla Smoothie

Serves 13 min
Ingredients
  • 1 ripe banana, frozen
  • 1½ cups filtered water
  • ½ tsp cinnamon
  • ¼ tsp nutmeg
  • Seeds of ½ vanilla bean
Method
  1. Blend everything 45 seconds until thick and smooth.
  2. Serve with a dusting of cinnamon.
Note: Vanilla extract contains alcohol. Scrape the seeds from a fresh bean directly into the blender.
Papaya smoothie bowl with tropical fruit
07Strict

Papaya & Lime Smoothie Bowl

Serves 15 min
Ingredients
  • 1 cup fresh papaya, cubed
  • 1 banana, frozen
  • Juice of 1 lime
  • ½ cup filtered water
  • Pinch of cinnamon
  • Sliced apple or pear to top
Method
  1. Blend papaya, banana, lime and water until thick.
  2. Pour into a bowl. Top with sliced fruit and cinnamon.
  3. Eat with a spoon.
08Strict

Warm Spiced Quinoa with Apple

Serves 115 min
Ingredients
  • ½ cup quinoa
  • 1 cup filtered water
  • 1 apple, grated
  • ½ tsp cinnamon
  • ¼ tsp cardamom
  • Seeds of ¼ vanilla bean
  • Sliced banana to serve
Method
  1. Rinse quinoa. Cook with water - boil, cover and simmer 12 minutes.
  2. While hot, stir in grated apple, spices and vanilla.
  3. Top with banana and serve.
09Moderate

Coconut Oat Porridge with Plum

Serves 110 min
Ingredients
  • ½ cup gluten-free oats
  • 1¼ cups filtered water
  • 1 tsp coconut oil
  • 2 plums, stoned and quartered
  • ½ tsp cinnamon
  • Pinch of nutmeg
Method
  1. Simmer plums in a small pan with a splash of water and cinnamon 5 minutes until syrupy.
  2. Cook oats in water, stirring, 6–7 minutes. Stir in coconut oil in the last minute.
  3. Serve topped with the warm plums and all their juice.
10Strict

Steamed Broccoli & Egg Bowl

Serves 110 min
Ingredients
  • 2 eggs
  • 1 cup broccoli florets
  • 1 cup spinach
  • ½ tsp turmeric
  • Juice of ½ lemon
  • Fresh ginger, grated
Method
  1. Steam broccoli 5 minutes until bright and just tender.
  2. Poach or boil eggs - 6 minutes for a soft yolk.
  3. Plate everything. Turmeric, lemon, fresh ginger over the top.
Midday · Recipes 11–26
Chapter Two

Midday

This is where the dieta either holds or falls apart. Have something ready.

Golden carrot celery and leek broth
11Strict

Carrot, Celery & Leek Broth

Serves 415 min prep70 min cook
Ingredients
  • 4 large carrots, roughly chopped
  • 4 large celery stalks with leaves
  • 2 leeks, cleaned and roughly chopped
  • 1 parsnip, peeled and chopped
  • 1 inch fresh ginger
  • 9 cups filtered water
  • 2 bay leaves
  • Fresh thyme or rosemary
Method
  1. Add leeks and a splash of water to a large stockpot over medium-low heat. Soften 5 minutes.
  2. Add carrots, celery, parsnip and ginger. Cook 3 more minutes.
  3. Pour in water, add bay leaves and herbs. Bring to a gentle boil.
  4. Partially cover and simmer 1 hour. Don't rush this.
  5. Strain. Return some of the soft vegetables if you want it chunky.
Garlic note: Leek tops and fresh ginger replace garlic and onion throughout. Equal depth, no compromise.
Quinoa and avocado bowl with herbs and lemon
12Strict

Quinoa & Avocado Bowl

Serves 225 min
Ingredients
  • 1 cup quinoa
  • 2 cups filtered water
  • 1 ripe avocado, diced
  • 1 cup spinach, torn
  • ¼ cup fresh coriander
  • 2 celery stalks, finely diced
  • Juice of 1 lemon
  • ¼ tsp cumin
Method
  1. Rinse quinoa. Boil with water, cover and simmer 12 minutes. Rest 5 minutes.
  2. While warm, toss quinoa with cumin, celery and lemon.
  3. Fold in spinach - the heat wilts it.
  4. Top with avocado and coriander.
13Strict

Cucumber Soup in a Cup

Serves 110 min
Ingredients
  • 1 large cucumber, peeled and chopped
  • 2 cups spinach
  • ½ celery stalk
  • ½ carrot, peeled
  • Small piece fresh ginger
  • ¼ cup fresh coriander
  • ¼ tsp cumin
  • Juice of ½ lemon
  • ½ cup filtered water
Method
  1. Add everything to a blender.
  2. Blend until smooth - about 60 seconds.
  3. Adjust with more lemon or cumin. Serve chilled.
Golden red lentil soup with turmeric and ginger
14Strict

Red Lentil Soup with Turmeric & Ginger

Serves 310 min prep30 min cook
Ingredients
  • 1 cup red lentils, rinsed
  • 3 large carrots, diced
  • 3 celery stalks, diced
  • 1 leek, white part only, diced
  • 1 inch fresh ginger, grated
  • 1 tsp turmeric
  • 1 tsp cumin
  • 5 cups filtered water
  • Juice of 1 lemon
  • Fresh coriander to finish
Method
  1. Sauté carrot, celery and leek in a splash of water for 5 minutes.
  2. Add ginger. Cook 2 more minutes.
  3. Add lentils, turmeric, cumin and water. Bring to a boil.
  4. Partially cover, simmer 20–25 minutes until lentils dissolve into the broth.
  5. Stir in lemon. Serve with fresh coriander.
No salt needed. Turmeric, cumin, ginger and lemon create a fully rounded flavour. Keeps in the fridge 3 days.
15Strict

Celery, Carrot & Potato Home Fries

Serves 225 min
Ingredients
  • 4 baby white potatoes
  • 2 celery stalks, diced
  • 1 large carrot, diced
  • ½ cup mushrooms, sliced
  • 1 red bell pepper, diced
  • 2 oz vegetable broth
  • 1 tsp ginger powder
  • Fresh thyme
Method
  1. Microwave potatoes 4 minutes until just soft. Cool, then quarter.
  2. Heat a non-stick skillet. Add broth, celery, carrot and pepper. Sauté 5–6 minutes.
  3. Add potatoes, mushrooms, ginger powder and thyme. Cook 10 minutes until golden.
Adapted from the alkaline cookbook. Onion swapped 1:1 for equal parts celery and carrot.
Butternut squash and cashew gratin golden from oven
16Moderate

Butternut Squash & Cashew Gratin

Serves 3–415 min prep40 min cook
Ingredients
  • 1 medium butternut squash, peeled
  • 1 cup raw cashews, soaked 2+ hrs
  • 1½ cups filtered water
  • 1 tsp turmeric
  • ½ tsp nutmeg
  • ½ tsp cinnamon
  • Small piece fresh ginger
  • Fresh thyme sprigs
  • 2 tbsp nutritional yeast
  • 1 tsp coconut oil for dish
Method
  1. Preheat oven to 190°C. Coat a baking dish with coconut oil.
  2. Drain cashews. Blend with water, ginger, turmeric, nutmeg, cinnamon and nutritional yeast until completely smooth - about 2 minutes.
  3. Slice squash into 4mm rounds. Layer into dish, slightly overlapping.
  4. Pour cashew cream over the squash, pressing so it seeps between layers. Tuck in thyme.
  5. Cover with foil, bake 30 minutes. Remove foil, bake 10 more until golden.
  6. Rest 5 minutes before serving.
Cashews must be raw and unsalted. Soak overnight for the smoothest cream. No salt needed.
17Moderate

Stir-Fried Vegetables with Carrot & Celery

Serves 220 min
Ingredients
  • 1 tsp coconut oil
  • 2 carrots, julienned
  • 2 celery stalks, sliced diagonally
  • 1 red bell pepper, julienned
  • 1 cup broccoli florets
  • 1 cup courgette, sliced
  • 1 inch fresh ginger, grated
  • Juice of 1 lemon
  • Fresh coriander
Method
  1. Heat coconut oil in a wok over high heat.
  2. Add carrot and celery first - 2 minutes.
  3. Add pepper, broccoli and courgette - 3 minutes, keep moving.
  4. Add ginger, 1 minute more. Off heat, squeeze lemon and add coriander.
18Strict

Simple Lentils with Carrot & Ginger

Serves 230 min
Ingredients
  • ½ cup red lentils, rinsed
  • 2 carrots, diced
  • 2 celery stalks, diced
  • 1 inch fresh ginger, grated
  • 1 tsp cumin
  • ½ tsp turmeric
  • 2–3 cups filtered water
  • Juice of ½ lemon
Method
  1. Add lentils, carrot, celery and water to a pot. Bring to a boil.
  2. Reduce heat, add ginger, cumin and turmeric.
  3. Simmer 20–25 minutes until lentils are completely soft.
  4. Finish with lemon.
19Strict

Warm Spinach with Lemon & Ginger

Serves 210 min
Ingredients
  • 6 cups fresh spinach
  • 3 thin slices fresh ginger
  • 1 tsp coconut oil
  • Juice of 1 lemon
  • ¼ tsp cumin
  • Pinch of turmeric
Method
  1. Heat coconut oil in a wide pan. Add ginger slices, cook 1–2 minutes.
  2. Add spinach in handfuls, tossing as it wilts.
  3. Add cumin and turmeric. Off heat, finish with lemon. Remove ginger.
20Strict

Stuffed Bell Peppers with Quinoa

Serves 225 min
Ingredients
  • 2 bell peppers, any colour
  • 1 cup cooked quinoa
  • ½ cup chopped courgette or broccoli
  • 1 tsp cumin
  • ½ tsp turmeric
  • Fresh herbs to serve
  • 1 tsp coconut oil
Method
  1. Preheat oven to 180°C.
  2. Sauté courgette or broccoli with water 5 minutes. Mix with quinoa, cumin and turmeric.
  3. Slice tops off peppers, remove seeds. Fill, replace tops. Cover with foil.
  4. Bake 15 minutes.
Roasted sweet potato halves with avocado
21Moderate

Roasted Sweet Potato with Avocado

Serves 235 min
Ingredients
  • 2 medium sweet potatoes
  • 1 ripe avocado
  • Juice of 1 lemon
  • 1 tsp coconut oil
  • 1 tsp cumin
  • Fresh coriander
  • ½ tsp turmeric
Method
  1. Preheat oven to 200°C. Halve sweet potatoes, brush cut sides with coconut oil and turmeric. Place cut-side down.
  2. Roast 25–30 minutes until completely tender and golden underneath.
  3. Mash avocado with lemon and cumin. Pile on top with coriander.
22Strict

Broccoli & Potato Soup

Serves 325 min
Ingredients
  • 3 cups broccoli florets
  • 2 medium potatoes, peeled and chopped
  • 2 celery stalks
  • 1 leek, roughly chopped
  • 1 inch fresh ginger
  • 5 cups filtered water
  • ½ tsp turmeric
  • Juice of ½ lemon
Method
  1. Place potatoes, celery, leek and ginger in a pot with water. Boil.
  2. Simmer 15 minutes until potato is tender.
  3. Add broccoli and turmeric. Simmer 5 more minutes.
  4. Blend until smooth. Stir in lemon.
23Strict

Baked Sweet Potato & Apple

Serves 235 min
Ingredients
  • 2 medium sweet potatoes
  • 1 large apple, cored and sliced
  • ½ tsp cinnamon
  • ¼ tsp nutmeg
  • 1 tsp coconut oil
  • Pinch of cardamom
Method
  1. Preheat oven to 190°C. Slice sweet potatoes into 1cm rounds, toss with coconut oil.
  2. Layer into a baking dish alternating with apple slices.
  3. Dust with cinnamon, nutmeg and cardamom. Cover with foil.
  4. Bake 30 minutes, remove foil and bake 5 more.
24Strict

Kale & Carrot Salad

Serves 210 min
Ingredients
  • 4 cups kale, very thinly sliced
  • 2 carrots, peeled into ribbons
  • 2 celery stalks, thinly sliced
  • Juice of 1½ lemons
  • ¼ tsp cumin
  • Fresh coriander & mint
  • Pinch of turmeric
Method
  1. Place kale in a bowl. Add lemon juice and turmeric.
  2. Massage 2 minutes until kale softens and turns bright.
  3. Add carrots, celery, cumin and herbs. Toss gently.
Creamy leek and potato soup in white bowl
25Moderate

Leek & Potato Soup

Serves 330 min
Ingredients
  • 3 leeks, white and pale green parts
  • 3 medium potatoes, peeled and diced
  • 2 celery stalks, sliced
  • 1 inch fresh ginger
  • 5 cups filtered water
  • ½ tsp turmeric
  • Fresh thyme
  • Juice of ½ lemon
Method
  1. Slice leeks and sauté with celery in a splash of water for 5 minutes.
  2. Add potato, ginger, turmeric, thyme and water. Bring to a boil.
  3. Simmer 20 minutes until potato is completely tender.
  4. Blend until smooth. Stir in lemon.
26Strict

Cucumber, Celery & Avocado Salad

Serves 210 min
Ingredients
  • 1 large cucumber, halved and sliced
  • 3 celery stalks, sliced
  • 1 ripe avocado, diced
  • ¼ cup fresh coriander
  • ¼ cup fresh mint
  • Juice of 1 lemon
  • ¼ tsp cumin
  • Pinch of turmeric
Method
  1. Combine cucumber, celery and avocado.
  2. Tear in the herbs.
  3. Whisk lemon with cumin and turmeric. Pour over. Toss gently.
Evening · Recipes 27–36
Chapter Three

Evening

Keep it light. The body does better work when it's not digesting heavily. Smaller portions as ceremony gets closer.

Steamed white fish with wilted kale and lemon
27Strict

Steamed White Fish with Wilted Kale

Serves 115 min
Ingredients
  • 1 white fish fillet (cod or haddock)
  • 2 cups kale, stems removed
  • 3 slices fresh ginger
  • Juice of ½ lemon
  • Fresh herbs to serve
Method
  1. Set up a steamer. Add ginger slices to the water beneath.
  2. Steam fish 6–8 minutes until opaque throughout.
  3. Steam kale separately 3–4 minutes.
  4. Plate together. Squeeze lemon over everything.
28Strict

Poached Chicken with Ginger Broth

Serves 125 min
Ingredients
  • 1 chicken breast, skinless
  • 2 carrots, halved
  • 2 celery stalks
  • 2 cups spinach or kale
  • 1 inch fresh ginger, sliced
  • Bay leaf
  • Filtered water to cover
Method
  1. Place chicken, carrot, celery, ginger and bay leaf in a pan. Cover with cold water.
  2. Bring to a gentle simmer - not a rolling boil. Cook 15 minutes.
  3. Add greens for the final 3 minutes.
  4. Remove chicken, slice, and serve with vegetables and warm broth poured over.
29Strict

Boiled Potatoes with Cucumber & Herbs

Serves 122 min
Ingredients
  • 3 medium waxy potatoes
  • 1 cucumber, sliced
  • Fresh mint
  • Fresh coriander
  • Juice of ½ lemon
  • Pinch of cumin
Method
  1. Cover potatoes with cold water. Bring to boil, simmer 15–18 minutes.
  2. Drain and leave to steam-dry briefly.
  3. Serve with sliced cucumber, torn herbs, lemon and cumin.
30Strict

Vegetable & Quinoa Bowl

Serves 220 min
Ingredients
  • 1 cup quinoa
  • 2 cups filtered water
  • 1 cup broccoli florets
  • 1 cup spinach
  • 1 large carrot, sliced
  • ½ tsp turmeric
  • Juice of 1 lemon
  • Fresh coriander
Method
  1. Cook quinoa - boil with water, cover and simmer 12 minutes.
  2. Steam broccoli and carrot 5–6 minutes. Add spinach at the end.
  3. Toss quinoa with turmeric and lemon. Top with vegetables and coriander.
Cauliflower and ginger soup blended silky white
31Strict

Cauliflower & Ginger Soup

Serves 330 min
Ingredients
  • 1 medium cauliflower, cut into florets
  • 2 celery stalks
  • 1 leek, roughly chopped
  • 2 inches fresh ginger
  • 5 cups filtered water
  • ½ tsp turmeric
  • ½ tsp cumin
  • Juice of 1 lemon
Method
  1. Sauté leek and celery with a splash of water 5 minutes.
  2. Add cauliflower, ginger, turmeric, cumin and water. Bring to boil.
  3. Simmer 20 minutes until very tender.
  4. Blend until smooth. Stir in lemon.
32Moderate

Ginger Stir-Fry with Brown Rice

Serves 230 min
Ingredients
  • 1 cup brown rice, cooked
  • 1 tsp coconut oil
  • 2 carrots, julienned
  • 2 celery stalks, sliced
  • 1 cup broccoli florets
  • 1 courgette, sliced
  • 1 red bell pepper, sliced
  • 1 inch fresh ginger, grated
  • Juice of 1 lemon
  • Fresh coriander
Method
  1. Cook brown rice to pack instructions.
  2. Heat coconut oil in a wok over high heat. Add carrot and celery - 2 minutes.
  3. Add broccoli, courgette and pepper - 3 minutes. Add ginger - 1 minute.
  4. Off heat, squeeze lemon. Serve over rice with coriander.
33Strict

Green Bean & Potato Salad

Serves 220 min
Ingredients
  • 250g green beans, trimmed
  • 2 medium potatoes, diced
  • 2 celery stalks, sliced
  • Fresh mint
  • Fresh coriander
  • Juice of 1 lemon
  • ¼ tsp cumin
  • Pinch of turmeric
Method
  1. Boil potatoes 12 minutes until tender. Drain.
  2. Blanch green beans 3 minutes - keep them bright.
  3. Toss warm potatoes and beans with celery, cumin and lemon. Add torn herbs.
34Moderate

Black Bean Bowl with Avocado

Serves 220 min
Ingredients
  • 1½ cups cooked black beans
  • 1 cup quinoa, cooked
  • 1 avocado, diced
  • 1 tsp cumin
  • ½ tsp turmeric
  • 1 inch fresh ginger, grated
  • Juice of 1 lemon
  • Fresh coriander
  • 2 celery stalks, diced
Method
  1. Warm black beans with water, cumin, turmeric and ginger. Simmer 10 minutes.
  2. Warm quinoa separately.
  3. Build bowls - quinoa, black beans, celery. Top with avocado, coriander and lemon.
35Strict

Root Vegetables Baked with Herbs

Serves 240 min
Ingredients
  • 3 medium carrots, cut into batons
  • 3 potatoes, quartered
  • 2 celery stalks, cut into chunks
  • Fresh rosemary
  • Fresh thyme
  • ½ cup filtered water
  • ½ tsp turmeric
  • Juice of ½ lemon
Method
  1. Preheat oven to 190°C.
  2. Place vegetables in a deep roasting dish. Pour water around them.
  3. Scatter herbs and turmeric. Cover tightly with foil.
  4. Roast 30 minutes. Remove foil, 5 more minutes. Squeeze lemon to serve.
36Strict

Rice Noodle Broth with Greens

Serves 220 min
Ingredients
  • 100g rice noodles
  • 4 cups broth (recipe 11)
  • 1 cup spinach or kale
  • 1 inch fresh ginger, sliced
  • 2 celery stalks, thinly sliced
  • Juice of ½ lemon
  • Fresh coriander
Method
  1. Warm broth. Add ginger slices and celery.
  2. Cook noodles per pack instructions. Drain.
  3. Add greens to hot broth 2 minutes.
  4. Divide noodles between bowls. Ladle over broth. Lemon and coriander to finish.
Treats · Recipes 37–44
Chapter Four

Treats

Clean ingredients, no compromise on taste - for the moments when you need something that feels like a reward

All eight of these use only dieta-safe ingredients - no dairy, no refined sugar, nothing processed. They taste good enough that you won't care about any of that.

For the days when the strict meals aren't cutting it, or when everyone around you is eating something you can't have. Make them, enjoy them, don't eat them for every meal.

Baked apple crumble with golden oat topping
37Treat

Baked Apple Crumble

Serves 210 min prep28 min cook
Ingredients
  • 3 large apples, peeled and sliced
  • 1 tsp cinnamon
  • ¼ tsp nutmeg
  • Juice of ½ lemon
  • For the crumble:
  • 1 cup gluten-free rolled oats
  • 2 tbsp oat flour
  • 1 tbsp coconut oil, melted
  • 1 tbsp coconut sugar (optional)
  • ½ tsp cinnamon
Method
  1. Preheat oven to 180°C.
  2. Toss apple slices with cinnamon, nutmeg and lemon. Layer into a small baking dish.
  3. Mix oats, oat flour and spices. Add melted coconut oil and coconut sugar if using. Work with fingers until rough crumbs form.
  4. Scatter evenly over the apple.
  5. Bake 25–30 minutes until golden on top and apple bubbling at the edges.
You can also core a whole apple, fill it with the oat mixture and bake individually - same result, even less washing up.
Roasted plums with cinnamon and vanilla syrup
38Treat

Roasted Plums with Cinnamon & Vanilla

Serves 25 min prep22 min cook
Ingredients
  • 6 ripe plums, halved and stoned
  • 1 tsp cinnamon
  • ¼ tsp nutmeg
  • Seeds of ½ vanilla bean
  • 3 tbsp filtered water
  • Fresh mint to finish
Method
  1. Preheat oven to 190°C.
  2. Arrange plum halves cut-side up in a baking dish.
  3. Mix cinnamon, nutmeg and vanilla. Dust over the plums.
  4. Pour water around - not over - the plums.
  5. Roast 20–25 minutes until soft and the juices are syrupy.
  6. Spoon all the juice over to serve.
Creamy banana ice cream scoops in a bowl
39Treat

One-Ingredient Banana Ice Cream

Serves 1–2Freeze overnight
Ingredients
  • 3 very ripe bananas
  • Optional:
  • ½ tsp cinnamon
  • Seeds of ½ vanilla bean
  • 1 tbsp raw cacao (moderate only)
Method
  1. Slice bananas into rounds. Freeze on a tray overnight.
  2. Tip frozen pieces into a food processor. Blend, stopping to scrape sides.
  3. It'll look crumbly - keep going. After 2–3 minutes it transforms.
  4. Add flavouring if using. Eat immediately as soft-serve, or freeze 1 hour for scoops.
40Treat

Melon with Mint & Lime

Serves 25 min
Ingredients
  • ½ ripe cantaloupe or honeydew melon
  • Small handful fresh mint
  • Juice of ½ lime
Method
  1. Scoop or slice melon into your preferred shape.
  2. Squeeze lime over the top. Scatter torn mint leaves.
  3. Serve cold immediately.
Poached pears with cardamom and vanilla syrup
41Treat

Stewed Pears with Cardamom

Serves 220 min
Ingredients
  • 3 ripe pears, peeled and halved
  • ½ tsp cardamom
  • ¼ tsp cinnamon
  • Seeds of ½ vanilla bean
  • 1½ cups filtered water
  • Squeeze of lemon
Method
  1. Combine water, cardamom, cinnamon and vanilla in a wide pan. Bring to a simmer.
  2. Add pear halves cut-side down. Simmer gently 12–15 minutes until tender when pierced.
  3. Remove pears. Reduce liquid 2 minutes until slightly syrupy.
  4. Serve warm with the syrup and a squeeze of lemon.
42Treat

Apple & Ginger Smoothie Bowl

Serves 15 min
Ingredients
  • 2 apples, chopped and frozen overnight
  • 1 banana, frozen
  • 1 inch fresh ginger
  • Juice of ½ lemon
  • ¼ tsp cinnamon
  • Sliced apple, pear and mint to top
Method
  1. Blend frozen apple, banana, ginger, lemon and cinnamon until very thick.
  2. Pour into a bowl - it should hold its shape.
  3. Arrange toppings. Eat immediately.
43Treat

Banana & Oat Energy Bites

Makes 1210 min prep12 min cook
Ingredients
  • 2 very ripe bananas
  • 1 cup gluten-free oats
  • ½ tsp cinnamon
  • ¼ tsp nutmeg
  • Pinch of cardamom
Method
  1. Preheat oven to 180°C. Line a baking tray.
  2. Mash bananas until smooth. Mix in oats, spices.
  3. Drop tablespoon rounds onto the tray. Flatten slightly.
  4. Bake 10–12 minutes until just golden. Cool before eating.
Keep in an airtight container for 3 days.
44Treat

Papaya with Lime, Mint & Coconut

Serves 25 min
Ingredients
  • 1 ripe papaya, halved and seeded
  • Juice of 1 lime
  • Small handful fresh mint
  • 2 tbsp unsweetened coconut flakes
  • Pinch of cinnamon
Method
  1. Score the papaya flesh in a cross-hatch without breaking the skin.
  2. Squeeze lime generously over both halves.
  3. Scatter coconut flakes and torn mint. Pinch of cinnamon.
  4. Serve in the skin.
Half a papaya per person is the right portion - alkalising and good, but rich.

"The medicine meets you in the space you create. What you eat in the weeks before is part of how you make that space."

Portugal · October 2026 · info@numinity.co.uk

Next

5 Workplace Wellbeing Hacks