Weekly Recipe – Food for the Soul
Each week I post up a new Healthy Vegan Recipe or Smoothie or Raw Treat, it will only stay on the platform for the week.. so try to make it before the end of the week as once the recipe is gone its gone!!!
Week of the 8th February ‘21
In this weather there is nothing like a comforting pot of dhal. This dish has all of my favourite ingredients: sweet potato, lentil and spinach(I know I am food nerd but I just adore Spinach!!). As with all my recipes this recipe is quick and easy and full of nutrition.
Sweet Potato, Lentil & Spinach Dhal
- 1 red onion, finely chopped
- 1 crushed garlic clove
- thumb-sized piece ginger, peeled and finely chopped
- 1 finely chopped red chilli
- 1½ tsp ground turmeric
- 1½ tsp ground cumin
- 2 sweet potatoes (about 400g/14oz), cut into even chunks
- 250g red split lentils
- 600ml low salt vegetable stock
- 80g bag of spinach
- 4 sliced spring onions, to serve
- ½ small pack of Thai basil, leaves torn, to serve
- Steam fry the onion for a minute or two until soft. Steam frying is when we use water instead of oil; pour a couple of tablespoons of water/stock into a frying pan, once warm add the sliced onion. This is a much healthier alternative rather than using oil. Add more water if needed.
- Add the garlic, chilli and ginger and steam fry for another minute. Add the tumeric and cumin and fry for another minute.
Add a tablespoon of water as needed.
- Add the sweet potatoe chunks and fry until the sweet potato is well coated.
- Pop in the lentils, the stock and some seasoning.
- Bring to the boil, then reduce the heat, cover and cook for 20 mins until the lentils are tender and the potato is just holding its shape.
- Taste and adjust the seasoning, gently stir in the spinach. Once wilted, top with the sliced spring onions and ½ small pack torn basil leaves to serve.
Week of the 1st February ‘21
I am loving healthy carb free bread at the moment! This one is very yummy, full of protein and lots of goodness!!:
No Carb Courgette Bread
- 2 cups almond flour
- 2 tbsp coconut flour
- Chia Eggs(soak 2 teaspoons of chia seeds and 6 teaspoons of water until chia has soaked up all the water)
- 2/3 cup almond milk
- 3 tbsp chia seeds
- 3 tbsp erythritol/Xylitol/or any natural sweetener
- 3 tbsp olive oil
- 1 tbsp lemon juice
- 1 cup grated courgette, very well squeezed to remove their liquid
- 1 tsp grated ginger
- 1/2 cup toasted walnuts, crushed
- 1 tsp ground cinnamon
- 2 tsp baking powder
- 1 tsp baking soda
- Preheat the oven to 175℃/350℉ and line a loaf pan with parchment paper.
- In a large bowl mix the chia seeds with the almond milk and set aside for 10 minutes.
- Add the olive oil, lemon juice and erythritol and mix to combine.
- Add the rest of the ingredients and whisk to create a thick batter.
- Transfer the batter inside the loaf pan and bake for 60 minutes.
- Remove from the oven, and set aside to cool completely or overnight, before cutting into slices.
Week of the 25th January ‘21
This week we are all about positivity. Our food can hugely affect our mood. I have comprised a list of the top foods to help us to feel happier, energised and more positive. These will definitely make my shopping list this week!!!:
- Leafy Greens
- Chia Seeds
- Bell Peppers
- Fermented Foods such as Sauerkraut and Kombucha
- Dark Chocolate woo hoo!
- Sunflower Seeds
- Sweet Potatoe
Our recipe this week is a yummy Sweet Potatoe Dhal loaded with lots of positivity food!!
Indian Sweet Potatoe Dhal
- 650g sweet potatoes , peeled and cut into small chunks
- 1 onion , halved and thinly sliced
- 2 carrots , scrubbed, halved and sliced lengthways
- 15g ginger , finely grated
- 2 garlic cloves , finely grated
- 2 tsp oil
- 1 tbsp curry powder
- 1 vegetable stock cube
- 2 tbsp tomato purée
- 85g red lentils
- good handful coriander , chopped, plus sprigs to serve
- generous spoonful dairy free yoghurt or 0% fat Greek-style yogurt
- broccoli , to serve (optional)
- Steam the sweet potatoe and cook for 15 mins, or until tender.
- Meanwhile, heat the oil in a pan and fry the onion and carrot, for 2 minutes, then add the garlic and ginger and cook, stirring for 1 min more. Tip in the curry powder, stir round the pan then add 750ml of the boiling water with the stock cube, tomato purée and lentils. Cover the pan and boil for 20 mins until the vegetables are tender and the liquid has been absorbed. Stir in the chopped coriander.
- When the sweet potatoes are cooked, drain and mash them with the yogurt and seasoning.
- Spoon the lentil mix into one big dish then top with the sweet potato mixture, scatter with the coriander and serve with broccoli, if you like.
Raw Courgettini with Avocado Sauce
- 1 courgette
- 1 1/4 cup basil (30 g)
- 1/3 cup water (85 ml)
- 4 tbsp pine nuts ( or any nuts you like)
- 2 tbsp lemon juice
- 1 avocado
- 12 sliced cherry tomatoes
- Make the Courgettini with a spiraliser or a grater.
- To make the avocado sauce, blend the rest of the ingredients (except the cherry tomatoes) in a blender until smooth.
- Combine courgettini, avocado sauce and cherry tomatoes in a mixing bowl.
- Served best fresh
Week of the 11th January ‘21
These ‘carb free’ bread rolls will hit the bread spot but without the overloaded carbs that we normally find in bread rolls. And they are surprisingly very yummy!!!
‘Carb Free’ Bread Rolls
- 1⁄3 cup (1¾ oz.) ground psyllium husk powder
- 1¼ cups (5 oz.) almond flour
- 2 tsp baking powder
- 1 tsp sea salt
- 1 cup water
- 2 tsp apple cider vinegar
- 3 egg whites or if going vegan, substitute with flax eggs(please see note at the end showing you how to make flax eggs)
- 2 tbsp sesame seeds or seeds of choice
- Preheat the oven to 350°F (175°C).
- Mix the dry ingredients in a large bowl. Bring the water to a boil.
- Add vinegar and egg whites/flax eggs to the dry ingredients, and combine well. Add boiling water, while beating with a hand mixer for about 30 seconds. Don’t over mix the dough, the consistency should resemble Play-Doh.
- Moisten hands with a little olive oil and shape dough into 6 separate rolls. Place on a greased baking sheet. Top with optional sesame seeds.
- Bake on lower rack in the oven for 50–60 minutes, depending on the size of your bread rolls. They’re done when you hear a hollow sound when tapping the bottom of the bun.
*To make flax eggs, soak 2 tbsp of flax seeds with 6 tbsp of water for around 5 minutes – Easy!!! Just ensure you mix well in the rest of the mixture.
Week of the 3rd January ‘21
This super liver cleansing soup will give you a speedy detox after all the Christmas festivities. Bursting with lots of nutritious veggies you will be feeling nourished and energised.
Liver Cleansing Green Soup
- 2 cups broccoli florets
- 2 celery stalks finely diced
- 1 onion finely diced
- 2 garlic cloves crushed
- 1 cup of kale or spinach
- 1 parsnip peeled and finely chopped
- 1 carrot peeled and finely chopped
- 2 cups filtered water or low sodium vegetable broth
- ½ tsp sea salt
- 1/2 lemon juice only
- 1 tsp coconut oil
- 1 tbsp chia seeds
- Toasted mixed seeds and nuts
- Heat the coconut oil in a big pot, add the onion, garlic, carrot, parsnip, celery sticks and broccoli, and cook over low heat for five minutes, stirring frequently.
- Add the filtered water or vegetable broth, bring to a boil, then cover the pot with a lid and let simmer for 5-7 minutes, until the vegetables are tender but not mushy.
- Stir in the greens, then transfer into the blender, add the chia seeds and lemon, and process to obtain a smooth cream.
- Top with toasted seeds and serve warm.
Week of the 28th December
I don’t know about you but after the last few days of rich and indulgent food I am craving some greens!!! And the quickest way to get greens and some nutrition in is of course with our green juices/smoothies!!! To bring some balance to our diet during the festive times this is our super food goodness in a glass!!!
Super Greens in a Glass
- 2 cups packed baby spinach leaves
- Handful parsley leaves and stems
- 1 medium green apple
- 1 large cucumber
- 1-inch length piece fresh ginger
- 1 medium lemon, peeled
Simply pop all ingredients through a juicer, if you don’t have a juicer the ingredients will blend well too by adding water.
Week of the 29th November
I can’t believe it has taken me this long to share one of my Raw Guilt Free Treats!! So here is the first of one of my many raw treats. If you have ever been to one of my Yoga Retreats or Events or one of my studio classes you are bound to have tasted some of my healthy treats. I love them they are guilt free and full of nutrition!
There is a real Christmassy air around and if you are like my house naughty treats are starting to make their way in. I will be making lots of healthy treats this Christmas so I have a better balance with the naughty treats!!! Our recipe this week is the super easy Raw Tiffin. I love this recipe as it is my go to Raw Treat when I need to whip something together if a friend is calling around for a cuppa or I have a craving for something sweet. The kids love making them(and eating them)!! You can pop any nuts, seeds, dried fruit into it and it will always impress!! They freezer great too.
**Be warned as there is lots of cacao butter and cacao powder, it is best not to eat these too late in the evening as it will keep you awake and definitely don’t give the kids too late in the day.
Raw Superfood Chocolate Tiffins!!!
- 140g Cacao Butter
- 6 tablespoons Cacao Powder
- 80g Nut Butter ( our all time favourite is Almond Butter but any nut butter will taste great)
- 4 tablespoons of coconut sugar
- 4 tablespoons of Raw Honey/Manuaka Honey or 1 1/2 tablespoons of stevia(adjust to your own taste buds)
- 2 teaspoons of alcohol free vanilla extract
- 2 pinches of Himalayan pink salt(or sea salt but Himalayan pink salt is a healthier alternative)
- 120g of any raw nuts(cashew nuts, walnuts, almonds all work great)
- 100g of any dried fruit(we like the combination of pitted figs, un-sulphated apricots, apple infused cranberries, raisons, mulberries)
- 20g of superfood seeds(chia, hemp or anything that is in the cupboard)
- 20g of goji berries(if you go for the dried ones they give a great crunch!)
- Melt the cacao butter by placing it in a bowl over boiling water so it doesn’t loose it rawness. Once melted mix in the vanilla extract, cacao powder, salt, nut butter, raw sweeteners and mix well.
- Chop nuts and other fillings
- Mix dry ingredients into wet ingredients and combine well. Try to resist eating the lot!!
- Spread over a non stick silicone dish or use a layer of parchment paper and place in the fridge for up to 3 hours until set.
Why is it good for me?
Cacao Butter Is a super food that is a healthy fat. It is full of fatty acids like oleic acid, palmitic acid, and stearic acid, cacoa butter is full of antioxidants that fight free radicals. It boosts neurotransmitters and balances hormones making us feel happy. Increases our immunity, gets rid of stretch marks and scars and revs up our metabolism.
Cacao Powder lowers blood pressure and is packed with flavonoids. The flavonoids in cacao powder may help increase insulin sensitivity, reducing your risk of diabetes. Known to reduce heart disease risk and contains lots of potassium. Cacao powder is also known to reduce Inflammation.
Cashew nut butter is one of the best sources of monounsaturated fatty acids, essential amino acids, and magnesium. These nutrients are beneficial for blood pressure, sugar and cholesterol control, bone health, the immune system, and your metabolism.
Manuaka Honey‘santibacterial properties are what set it apart from traditional honey. Methylglyoxal is its active ingredient and likely responsible for these antibacterial effects. Additionally, manuka honey has antiviral, anti-inflammatory and antioxidant benefits. In fact, it has traditionally been used for wound healing, soothing sore throats, preventing tooth decay and improving digestive issues.
Almonds are rich in nutrients that can help protect the heart including unsaturated fatty acids, phytosterols, magnesium, vitamin E, copper and manganese. Two research studies in 2012 and 2014 found that almonds can improve the risk of heart disease, specifically in overweight individuals.
Walnuts are an exceptionally nutritious nut. They have higher antioxidant activity and significantly more healthy omega-3 fats than any other common nut. This rich nutrient profile contributes to the many health benefits associated with walnuts, such as reduced inflammation and improved heart disease risk factors.
Chia seeds deliver a massive amount of nutrients with very few calories. .They are loaded with antioxidants, almost all the carbs in them are fiber. Chia Seeds are high in quality protein. The high fiber and protein content in chia seeds may help you lose weight and they are high in Omega-3 Fatty Acids.
Hemp seeds are rich in healthy fats and essential fatty acids. They are also a great protein source and contain high amounts of vitamin E, phosphorus, potassium, sodium, magnesium, sulphur, calcium, iron and zinc.
Goji berries are very nutritious. They are high in fiber, protein and a range of vitamins and minerals including iron, copper, selenium and vitamins A and C. Antioxidants protect against free radicals, which are harmful molecules that can damage your cells.
Week of the 21st December
With the week that is it I thought I must share the most Christmassy of (Vegan) savoury dishes there is. Love this nut roast, it nourishing, filling and full of super healthy ingredients.
Curtesy of BBC Food
Vegan Nut Roast
- 300g/10½oz mixed nuts, such as almonds, hazelnuts, walnuts, pecans or Brazil nuts
- 1 vegan-friendly vegetable stock cube
- 2 tbsp extra virgin olive oil, plus extra for greasing
- 1 onion, finely chopped
- 2 celery sticks, finely chopped
- 1 leek, trimmed and thinly sliced (about 100g/3½oz prepared weight)
- 2 carrots, coarsely grated (around 150g/5½oz prepared weight)
- 2 garlic cloves, crushed
- 4 tbsp cashew butter
- 180g/6oz cooked chestnuts, broken into small pieces
- 75g/2½oz dried cranberries
- 20g/¾oz bunch fresh parsley, finely chopped
- 1 lemon, finely grated zest only
- 4 tbsp milk alternative, such as soya or almond
- 1 tsp sea salt
- freshly ground black pepper
- Put the nuts and stock cube into a food processor and blitz on the pulse setting until chopped into small pieces, but not fully ground. If you don’t have a food processor, chop all the nuts as finely as you can.
- Preheat the oven to 200C/180C Fan/Gas 6. Lightly oil then line the base of a 900g/2lb loaf tin with baking paper. .
- Heat the oil in a large frying pan and gently fry the onion, celery, leek and carrots for 5 minutes, or until softened, stirring regularly. Add the garlic and cook for a few seconds more. .
- Tip into a mixing bowl and stir in the cashew nut butter. Add the chopped nuts, chestnuts, cranberries, parsley, lemon zest, soya or almond milk and salt. Season with lots of ground black pepper and stir until thoroughly mixed. .
- Spoon the mixture into the prepared loaf tin. Press down with a spoon firmly to compact the mixture. Cover with foil and bake for 30 minutes. Remove the foil and bake for a further 20 minutes, or until the loaf is hot throughout and lightly browned. .
- Remove the tin carefully from the oven and cool for 5 minutes before loosening the edges of the loaf with a table knife and turning out onto a board or platter. Cut into thick slices and serve hot with vegan gravy. .
Week of the 13th December
My kids love pancakes lets be honest who doesn’t! These are a healthy alternative so you don’t have to feel guilty!!!
Best Vegan Pancakes Ever!!
- 1 cup flour (spelt, white, gluten free all purpose, or oat flour)
- 6 tbsp rolled oats
- 2 1/2 tsp baking powder, and 1/8 tsp baking soda
- 1/2 tsp salt
- 1/2 cup milk of choice or water, or more as needed
- 2 tsp cider vinegar
- 1 tbsp oil or nut butter, or omit for fat-free
- 1-2 tbsp coconut sugar or sweetener of choice(leave out if savoury)
- Optional toppings: bananas, berries, nut butter, maple syrup
- Stir dry ingredients in a bowl, then stir in remaining ingredients. For extra fluffy pancakes, let the batter sit 10 minutes to thicken. Or if thinner pancakes are desired, you can skip that step and add more liquid to thin out the batter. Some flours will need more water than others, so add more until you achieve a pancake batter. (If you accidentally add too much liquid and the batter gets too thin, cook them anyway and they become crepes!)
- Grease a nonstick skillet well and heat on medium. When the pan is hot (test by adding a drop of water – the pan is ready if it sizzles), drop small ladles of batter and press down. Don’t make the pancakes too big, or they’ll be done on the edges before the centers cook.
- Using a spatula, flip when edges begin to look dry. Let them cook for an additional minute or so before removing from the heat.
- Re-grease the skillet after each set of pancakes, to prevent sticking.
- To save time in the morning, you can make up the batter the night before if you wish and refrigerate in a covered bowl. Or leftover pancakes can be frozen to thaw and enjoy at another time.
Week of the 7th December
I LOVE this bread!! As with all our Yoga Tree Recipes it is bursting with goodness. This recipe has lots of Omegas for brain development.
Super Brainy Spelt Bread
- 240g Brown Spelt Flour
- 100g White Spelt Flour
- 40g Chia seeds/sunflower seed/pumpin seeds or any seeds that tickle your fancy. (I tend to throw a bunch of different ones in every time)
- 1 teaspoon baking soda
- 1 egg(if going vegan replace with chia egg – soak 2 teaspoon of chia seeds in a little water and allow it to absorb)
- 2 desert spoons sunflower oil
- 300ml of rice milk/almond milk or any milk that you like
- Heat oven to 200°C.
- Line a loaf tin with baking paper
- Stir all ingredients together, ensuring you get a wet but not runny texture.
- Pour into loaf tin.
- I like to place pumpkin seeds on top as they get all toasty but make sure they are stuck into the mixture as they will otherwise fall out when you turn take the bread out of tin.
- Bake for around 40 minutes, turning half way through.
- Stick a skewer into bread and if it comes out clean they are done.
- Place over a rack to cool and to prevent base getting soggy.
Why is it good for me?
Spelt Flour provides several essential nutrients, such as iron, magnesium, and zinc. Consuming spelt and other whole grains may improve heart health, aid digestion, reduce the risk of diabetes, and help people achieve or maintain a healthy weight.