Real Naturo Essentials
Everybody knows I am NOT a foody. I don’t enjoy food prep, cooking or even eating for the most part. So I stack everything, I prepare in bulk so it all becomes a NO BRAINER. When you have these ready to go in your fridge you can jazz up ANYTHING and add flavour to the most plane dishes making life in the moment all the more enjoyable.
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Italian Apple Cider Vinegar Salad Dressing
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Asian Sesame Dressing
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Creamy Avocado Dressing for Wraps
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Spicy Lime Coriander Dressing:
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Low Histamine creamy dressing
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Gluten free, high protein wraps
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Quinoa and beetroot wrap
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Spinach and egg made wraps
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Hummus
MAKE IN BULK AND STORE IN FRIDGE
Italian Apple Cider Vinegar Salad Dressing:
This is great to dress over your side salad along with your main dish.
Ingredients:
1 cup of extra virgin olive oil
1 cup of apple cider vinegar
4 teaspoon Dijon mustard
2 tablespoons
1 clove garlic, minced (optional)
Salt and black pepper to taste
2 teaspoon dried oregano (optional)
2 teaspoon dried basil (optional)
Instructions:
In a bowl, whisk together the apple cider vinegar, Dijon mustard, minced garlic (if using), salt, and black pepper until well combined.
Slowly drizzle in the extra virgin olive oil while continuing to whisk, until the dressing is emulsified and slightly thickened.
Taste the dressing and adjust the seasoning as needed, adding more salt, pepper, or vinegar to suit your preference.
If desired, stir in dried oregano and dried basil for additional Italian flavor.
Use immediately to dress your favorite salad or store in an airtight container. Remember to shake well before using. Stores in a cupboard for up to a month.
This dressing adds a tangy and flavorful twist to your salads while keeping things light and healthy with the benefits of apple cider vinegar and olive oil. Enjoy!
MAKE IN BULK AND STORE IN FRIDGE
Asian Sesame Dressing:
This is great for a Bean Sprout salad or Tofu and vegetable quinoa wrap:
Ingredients:
20 tablespoons soy sauce or tamari (for a gluten-free option)
10 tablespoon rice vinegar
10 tablespoon sesame oil
10 teaspoon honey or maple syrup (for a vegan option)
10 teaspoon grated ginger
6 clove garlic, minced (optional)
10 tablespoon toasted sesame seeds (optional)
Table spoon of red pepper flakes (optional, for a bit of heat)
Salt and pepper to taste
Instructions:
In a small bowl, whisk together soy sauce or tamari, rice vinegar, sesame oil, honey or maple syrup, grated ginger, minced garlic (if using), and a pinch of red pepper flakes if desired.
Taste the dressing and adjust the seasoning as needed, adding more soy sauce for saltiness, vinegar for acidity, or sweetener for sweetness.
If using, stir in toasted sesame seeds for added texture and flavor.
Toss the bean sprouts with the dressing until well coated.
Serve the bean sprouts as a side dish or add them to salads, wraps, or rice bowls for an extra crunch and flavor boost.
This Asian sesame dressing adds a delicious umami flavor to bean sprouts, making them perfect for adding to a variety of dishes or enjoying on their own as a tasty side. Feel free to adjust the ingredients to suit your taste preferences. Enjoy!
MAKE AS AND WHEN DOESN’T KEEP WELL:
Creamy Avocado Dressing for Wraps:
This is great for vegetable salad or a fish wrap
Ingredients:
1 ripe avocado
1/4 cup plain Greek yogurt (or dairy-free yogurt for a vegan option)
1 tablespoon lime juice
1 pinch of chilli OR garlic
Salt and pepper to taste
Optional: a pinch of cumin or paprika for extra flavor
Instructions:
Scoop the flesh of the ripe avocado into a bowl.
Add Greek yogurt, lime juice, minced garlic, salt, and pepper to the bowl.
Mash and mix the ingredients together until smooth and creamy. You can also use a blender or food processor for a smoother consistency.
Taste the dressing and adjust the seasoning as needed, adding more salt, pepper, or lime juice to suit your preference.
If desired, add a pinch of cumin or paprika for an extra flavor boost.
Spread the creamy avocado dressing onto your wraps before adding your favorite fillings.
Roll up the wraps tightly and enjoy!
This creamy avocado dressing adds a deliciously rich and flavorful touch to your wraps while providing healthy fats and a dose of creaminess. Feel free to customise it with additional herbs or spices to suit your taste preferences.
MAKE AS AND WHEN DOESN’T KEEP WELL
Spicy Lime Coriander Dressing:
Incredible for wraps with fresh coriander or salads with a Mexican twist
Ingredients:
3 tablespoons lime juice
2 tablespoons olive oil
1 tablespoon honey or maple syrup (for a vegan option)
1 teaspoon 1 whole chilli sliced Or sriracha sauce (adjust to taste for desired spiciness)
1 clove garlic, minced
2 tablespoons chopped fresh coriander
Salt and pepper to taste
Instructions:
In a small bowl, whisk together lime juice, olive oil, honey or maple syrup, sriracha sauce, and minced garlic until well combined.
Stir in chopped fresh coriander.
Taste the dressing and adjust the seasoning as needed, adding more salt, pepper, lime juice, or sriracha sauce to suit your preference.
Drizzle the spicy lime coriander dressing over your favorite salad ingredients.
Toss the salad until evenly coated with the dressing.
Serve immediately and enjoy the spicy kick!
This dressing adds a zesty and spicy flavor to your salads OR wraps making them more exciting and flavorful. Feel free to adjust the amount of sriracha sauce to control the level of spiciness according to your taste preferences. Enjoy your spicy salad!
Creamy Herb Low-Histamine Dressing
Ingredients:
- 2 tbsp extra virgin olive oil
- 1 tbsp coconut cream (unsweetened) or freshly made almond milk (optional for creaminess)
- 1 tsp fresh parsley, finely chopped
- 1 tsp fresh basil, finely chopped
- 1/2 tsp fresh dill (optional)
- A pinch of garlic powder (if tolerated)
- A pinch of Himalayan salt
Gluten free, high protein wraps
Wraps – these are staples to make each week so you have them on hand for lunch or a quick dinner. They are HIGH PROTEIN. To replace usual wraps for burritos or veggie tofu wrap 
Quinoa and beetroot wrap
Ingredients
1 cup quinoa
3/4 cup water
70g steamed beets
1 pinch of salt
Instructions
Soak the quinoa in plenty of water for 2 hours.
Wash and rinse the quinoa well so the tortillas don’t turn out bitter.
Add all remaining ingredients to a high-speed blender and blend until smooth.
Fry in a nonstick pan and enjoy with your favourite filling. Sweet or savory 
Spinach and egg made wraps
Ingredients:
6 cups fresh spinach, packed (or 3 cups of frozen spinach)
3 eggs
Optional: add ⅛ tsp salt, garlic powder, onion powder and ground pepper
Make 3 wraps
Bake 375 x 15 minutes (if they join together while baking, no problem, simply cut into the shape of a wrap)
Hummus
Rich in protein and essential fatty acid needed for brain health this is a staple and so easy to make. Don’t waste time buying shop bought. Make it yourself in bulk. I usually blend two cartons of chickpeas at a time.