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Nutritious Recipes

Healthy Green Bowl

This is my go-to dish when I'm lacking in energy or want to feel good. It is easy to make and the sauce really adds flavour to the vegetables. The quinoa is a complete protein and the other ingredients offer a host of vitamins and minerals.

Healthy and yummy!

Ingredients:

  • 1/2 cup quinoa grains

  • Any green vegetables of your liking - I usually use 1 courgette, a handful of spinach and a handful of kale.

Sauce:

  • 1/2 squeezed lemon

  • 1 tbsp tahini paste

  • 1 tbsp red miso paste

  • 1/2 crushed garlic cloves

  • 1 tsp cayenne pepper (optional)

  • Salt and black pepper

Method:

Place the quinoa in a pan and add boiling water. Simmer for 5 minutes.

Wash the vegetables and chop the courgette into circles.

Chop the broccoli into florets.

Once the 5 minutes is up add the broccoli to a steamer with the courgette, on top of the quinoa and cook for 5 minutes.

Meanwhile make the sauce.

In a cup add the lemon juice and stir in the miso and the tahini paste.

Add the garlic and salt, pepper and cayenne (if using) and mix.

Add a small amount of water and stir until you have a smooth consistancy sauce (not too much water).

Add the spinach to the steamer for the remaining 3 minutes.

Once the quinoa and vegetables are cooked add to a plate (quinoa then veg). Pour or spoon the sauce over the vegetables and enjoy!

Green veg: full of magnesium

Healthy Tomato Soup

I love this tasty tomato soup recipe, it is my go to soup when the nights draw in. Nourishing, healthy and packed full of vitamins & minerals and so easy to make.

Ingredients:

  • 1 tbsp coconut oil

  • 2 garlic cloves roughly chopped

  • 1 large onion

  • 2 medium carrots

  • 2 x 400g tinned tomatoes

  • 1 x 400g butter beans or cannellini beans

  • 400ml chicken or vegetable stock

  • salt and black pepper

Method:

Melt the coconut oil in a large saucepan.

Roughly chop the onion and garlic. Add the onion to the pan and cook until soft.

Add the garlic and cook. 

Roughly chop the carrots and add to the pan with the tinned tomatoes and the drained beans.

Add the chicken or vegetable stock and bring to the boil then simmer for 10 minutes until the carrots are tender.

Puree the soup until smooth in the pan using a hand-held stick blender, or in batches in a food processor, and then add seasoning.

Serve and enjoy.

tomato soup.jpg

Banana Bread

I have recently been making this delicious banana bread which is so easy to make!

Taken from Jasmine Hemsley 's recipe book East by West.

Ingredients:

  • buckwheat flour290g (2⅓ cups)

  • 2 tsp baking powder

  • 1 tsp baking soda

  • 1/2 tbsp ground cinnamon

  • 1/4 tsp sea salt

  • 4 ripe bananas (about 400g), mashed, plus 1 ripe banana, sliced (about 90g)

  • 120ml (1/2 cup) water

  • 1 tsp vanilla extract

  • 60g (1/5 cup) raisins

  • 30g (1/4cup) walnuts

  • lightly salted butter, to serve (skip or replace with coconut oil, your favourite vegan spread or nut butter for a vegan option)

banana bread.jpg

Method:

  1. Preheat the oven to 180.C (fan 160.C/gas mark 4). Mix the buckwheat flour, baking powder, baking soda, cinnamon and sea salt together in a large bowl.

  2. Mix the mashed bananas, water and vanilla together, then add to the bowl. Mix in the raisins, walnuts and remaining banana slices.

  3. Transfer the mixture to a 750g (11/2 lb) loaf tin lined with baking parchment. Bake for 25 minutes, then turn the tin around and bake for another 15 minutes until the bread is firm-ish to the touch. Allow to cool before slicing, then serve with butter.

Mango and Ginger bircher muesli

mango overnight oats_edited.jpg

      Ingredients:                                                                             

      Serves 4                                                                              

  •     500ml milk of choice

  •     100g jumbo oats

  •     300g mango, in 1cm cubes

  •     1 tbsp powdered ginger

  •     1 tbsp turmeric powder

  •     40g ginger, cut into matchstick sizes

I love bircher muesli and this one has a really tasty combination of flavours.

Method:

   

 1. Stir the milk into the oats and gently fold in the remaining ingredients and hold back some of the mango cubes and ginger strips.

2. Divide the mixture between 4 small bowls or glasses and put in the fridge overnight.

3. In the morning top each with the remaining mango and ginger. Serve with a hint of lime. (Can also add honey at this stage).

                                                                                                         

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