About The Book

This recipe book is based on the inner harmony philosophy of food that revolves around a conscious, plant-based whole foods philosophy, with some rare free-range animal products on sacred occasions.

You are going to learn how to eat for:

  • Energy
  • Alkalinity
  • Inflammation
  • Stable blood sugar
  • Microbiome diversity
  • Mood enhancement

We’ll be keeping things simple, delicious and healthy

What’s inside



Smoothies, Juices, & Hot Drinks

Breakfast Meals

Start your day right

Salads & Raw Meals

Fast & Healthy

Fermented Foods

Build your biome

Mains & Soups

When you are hungry

Snacks, Desserts, and Breads

Shift your cravings

Sample Recipes


Serves 4-6

  • 1 medium onion, finely chopped
  • 6 medium carrots
  • 4-6 medium baby marrow(zucchini)
  • 500g butternut (other options: sweet potato/parsnips/cauliflower)
  • 1 cup bone/veg broth/stock
  • 1⁄2 tsp freshly chopped/dried thyme and oreganum
  • 1⁄2 tsp freshly chopped/dried rosemary
  • 400-500g tinned brown lentils or use ground free-range organic beef/ostrich/lamb
  • 400-500g mushrooms
  • 2 tbsp olive/coconut oil, butter, or free-range organic lard
  • 2 cloves garlic, crushed/chopped finely
  • 1 tsp sea salt
  • 1⁄2 tsp Black pepper
  • 2 tablespoons almond flour (optional)
  • 2 tablespoons flax flour (optional)
  • Sesame seeds

    Roast butternut/sweet potato whole in the oven until well done approx 30-40min at 180 C. Meat option: preheat a large pan/pot over medium high heat. Once preheated, add the oil, butter, or lard, as well as the meat, herbs and mushrooms. Sautee until the meat is cooked through and the mushrooms are tender.

    Veg option: Fry the mushrooms in a large pot in oil, add garlic and onion towards the end of cooking.
    Cut the zucchini and carrots into 1/2 inch half rounds and add into the pot with the bone/veg broth and the lentils. Cover with a lid, and allow the broth to come to a simmer and cook until tender, approximately 15 minutes. If broth evaporates, add more broth or water so veget
    ables don’t scorch the bottom of the pan.

    Allow the baked butternut/sweet potato to cool and peel off the skin. Mash into a bowl and mix in the almond flour and flax flour.
    Pour pot of veggie mix into a baking dish and dollop the butternut mash onto the mixture, smoothing it out with a large spoon as you go, to cover the layer. Sprinkle with sesame seeds and place into the oven and bake at 180 C.


  • Low carb grain free wraps these usually have flaxseed and options like pumpkin, psyllium husk, and coconut oil
  • prepared cooked and seasoned vegetables, eg.
    o Fried tomato, onion and chopped green beans;
  • roasted sweet peppers, courgettes, carrots and other veggies

  • Dips and sauces of choice, eg:

    o cashew/macadamia nut savory cream o hummus
    o babaganoush
    o pesto

    o salsa

  • finely chopped spinach and herbs of choice
  • optional: white cheese of choice to melt over

    Fill the wraps with cooked vegetables, chopped spinach, and nut cream. Place in a casserole dish, top with grated cheese or nut cream and bake for 10-20 min until browned.


  • Low carb grain free wraps these usually have flaxseed and options like pumpkin, psyllium husk, and coconut oil
  • tomato paste from can, or tinned tomato puree simmered to reduce
  • cut fresh vegetables of choice as toppings: peppers, onion, zucchini, mushroom, etc.
  • precooked vegetables of choice like fried brinjal, or roasted veg
  • cashew/macadamia nut savory cream
  • finely chopped spinach and herbs of choice
  • optional: white cheese of choice to melt over
  • avocado, to add on after baking

    Bake the wraps/pizza bases in the oven to crisp up. Spread some tomato paste onto the base and add chosen ingredients. With pizzas less variety is more. Then top with either nut cream or grated cheese and bake in the oven on grill until done.



Plus a few great bonus items including an intuitive shopping list and instructions on making your own nut milk!

About the author.

Nicholas helps people who feel disconnected and discontent to restore the connection withthemselves to find inner calm without beingconsumed by anxiety and overwhelming emotions. Embodied mindfulness and SomaSensing yoga therapy helps to unwind emotional and physicalpatterns that shift from stuck contracted patterns towards finding inner freedom.

Where most Nutritionists are focused on food and telling you what to eat and what not to eatI help you shift your focus from the carbs and calories to the real solutionwhich lies in actually reprogramming and rewiring the way your brain thinks about food (the habitspatternstriggers and emotional connections to food that keep us stuck).

Nicholas McLean

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