Friday, 13 February 2015

Tahini Dressing

Quick, easy and versatile this tahini sauce is  great poured over salads, steamed vegetables, cooked grains and meats.
It can also be used as a dip (homous without the chickpeas) and provides a generous dose of calcium for bone and nervous system health plus good amounts of iron and zinc.

150ml tahini
1-2 cloves of garlic crushed
50-75ml water
50ml freshly squeezed lemon juice
pinch of salt

Whisk all ingredients together in a bowl.
You may wish to use less water if you like the dressing a bit thicker.

Thursday, 5 February 2015

Super Greens, Super Easy

Any kale can be used for this recipe, Cavalo Nero is a favourite of mine though Kurly or Russian kale works just as well. A clever combination of miso & garlic gives this vegetable  a nice lift that is especially appreciated by the end of the growing season.

Kale has recently made the 'Dirty Dozen List', meaning it is one of the 12 fruit and veg exposed to the most herbicides and pesticides during it's production, so eat organic when possible and wash well.




5 heads of Cavalo Nero, stalks removed & chopped or 2 bunches of kale
5 cloves garlic, sliced thinly
400ml of vegetable or organic chicken stock
2tbsp Shinshu miso (yellow miso)
1 tsp chilli flakes


Blanch kale.
In a wide pan heat oil, add garlic and cook for 3 minutes, taking care not to brown the garlic.
Add kale, stock, miso & chilli flakes. Cook covered over low heat, approximately 10 minutes.

Wednesday, 4 February 2015

Fig, Date & Cacao Truffles

Since first making these I virtually haven't stopped. SO delicious (if you are a chocolate lover) and with so  many health benefits...
     
  • 1 Cup figs
  • 1 Cup dates
  • 1 Cup desiccated coconut
  • ½ Cup walnuts (can substitute with Flax meal, almonds, nut butter, pepitas, tahini etc)
  • ½ Cup raw cacao powder (or carob)
  • ¼ – ½ Cup coconut oil (add gradually)

Roughly chop fruit, add to food processor, pulse a few times.
Add coconut, walnuts, cacao powder then process till smooth.

Finally, add coconut oil, blend till smooth and glossy.
Roll into walnut sized balls, roll in coconut, cacao powder or nut/seed meal.

Variations: Absolutely endless. Different dried fruits, nuts, seeds, tahini, nut butteer.

Green Smoothie

If you're after a green smoothie  that doesn't have too much fruit then try this recipe....

This recipe has a good ratio of veg to fruit and tastes good too.


Variation: Throw in a bit of mint.

  • 1 cup water
  • 1 stick celery
  • 2 leaves of kale
  • 1 green apple, chopped with skin
  • 1/2 small lebanese cucumber
  • 1 small kiwifruit
  • 50g baby spinach leaves
  • Juice of half lemon

Combine all ingredients into a high speed blender.
Serve with ice and thin with water if the consistency is a little thick.
Drink immediately.

Spicy Lentil Soup

Not only are lentils quick and easy, they provide prebiotic fibre, essential nutrients and protective hormone modifying phytochemicals. Include legumes in you diet at least 2-3 times per week.
  •  1 C red lentils
  • 1 onion, chopped
  • 1 carrot, chopped
  • 3 tomatoes, chopped
  • 3 C stock
  • 2tsp ground coriander
  • 1 tsp cumin
  • 1/2 tsp turmeric
  • 1tsp grated ginger
  • 2 cloves garlic
  • 1/2 C coconut milk (optional)
  • Fresh coriander

Brown onions, garlic & ginger. Add stock, rinsed lentils, carrot, tomatoes and spices.
Bring to boil then simmer approx.45 minutes. Add coconut milk and chopped coriander.
Heat through.

Serves 2

Moroccan Lentil Salad

This Mediterranean type salad is a summer staple for me. I like to cook up extra lentils so that I always have some handy for a quick and easy lunch or dinner.

  • 1C brown lentils (cooked until tender) and drained, or use canned lentils
  • 2 C chopped mixed vegetables- red capsicum, red onion, baby spinach, rocket, shallots, coriander

Dressing Ingredients

  • 1 tsp each of ground coriander, cumin and a pinch of turmeric
  • 2 tbsn olivel oil
  • 1 tbsp lemon juice
  • Finely grated rind of 1 lemon

Combine lentils and vegetables in bowl.
Mix dressing ingredients well. Pour over vegetables and toss through gently.
Serve with cooked chicken or lamb with humus and cool salad of grated cucumber, plain yogurt, lemon juice and mint.

Pesto

Pesto's are a great addition to a detox diet, packed full of nutrients that support Phase 2 liver detoxification and simple to prepare.
Add a dollop to cooked meats/fish/soup etc.

  • 1C fresh basil leaves
  • 1 clove garlic
  • 1/4 C toasted pine nuts
  • 1/3 C grated parmesan (optional)
  • 1/2 C Extra Virgin Olive Oil
  • Generous pinch of good quality salt
Combine all ingredients in food processor and process to your preferred consistency.
Variations:
Replace basil with mixed greens such as rocket, parsley, coriander or baby spinach.
Replace all or some of the pine nuts with macadamias, almonds or cashews.

Tuesday, 3 February 2015

Black-Eyed Beans with Spinach

Packed full of minerals, prebiotic fibre, hormone modulating compounds and easy to  prepeare this Mediterranean inspired recipe balances blood sugar and enhances bone density.


340g black-eyed beans, soaked overnight
2 cloves garlic, chopped
1 tbsp butter
1.5 tbsp extra virgin olive oil
225g fresh spinach, roughly chopped
Salt and pepper
1 tbsp balsamic vinegar

Rinse soaked beans and cover with water. Bring to boil and  simmer for 1 hour or until tender.
Drain. Fry garlic in butter and oil until golden (seconds).
Add drained beans, roughly chopped spinach and fry until spinach is wilted.
Season with salt & pepper and add balsamic vinegar.
Serve with rice, quinoa, root vegetable mash or with salad.