Easy Coconut Veggie Curry!!!
I love veggie curries, its probably what I cook the most of and my family are sick of them!!! But this one is always a popular, simple and tasty. You can of course switch for whatever veggies are the most popular in your house.
Ingredients
- 1 small diced onion
- 4 garlic cloves finely chopped or minced
- 1 tbsp freshly grated ginger I freeze my ginger in small chunks so easy to whip out of the freezer when you need it
- 2 carrots chopped into bite size chunks
- 1/2 cup snap peas
- 1 Red sliced bell pepper
- 1 Yellow sliced bell pepper
- 1/2 head of broccoli chopped
- 1 tbsp curry powder (to play it safe we opt for mild curries for the kids and then sprinkle some fresh chillies on top of our own
- 1 pinch of cayenne (leave out if you prefer your curry mild)
- 2 tins of light organic coconut milk (full fat for a richer creamier curry or if its the weekend!!)
- 1 cup low salt veggie stock
- 1 Pinch Himalayan pink salt and pepper to taste (sea salt is perfect too)
Toppings:
- Flaked almonds
- Fresh coriander
- Squeeze of lime
- Fresh chillies (optional)
- 1 dollop Organic vegan yogurt(optional), normal yoghurt works great too if not concerned with vegan
To serve
- Rice, Quinoa or green salad
Instructions
- Steam Fry by adding a couple of tablespoons of veggie stock on a heated pan and steam fry the onion, garlic, ginger for around 5 minutes or until soft.
- Stir in the coconut milk, veggie stock, cayenne, curry powder and a pinch of salt and pepper. Simmer for around 10 - 15 minutes.
- Meanwhile cook your rice or quinoa. I like to add a little stock to my quinoa to give it an extra little kick.
- Add in the veggies and cook for the remaining 5 minutes so they are slightly cooked and remain a lot of their goodness.
- Serve with a squeeze of lime, sprinkle of chopped coriander, almond flakes and chopped fresh chilli. My kids love a dollop of yogurt on top!
Yummy Vegan Bolognese!!!
This recipe shared by my sis, is delicious and is a big favourite in both my sisters and my house among our kids and even our meat loving hubbies!!Dairy free, gluten free, freezer friendly and full of nutrition!!
Ingredients
- 1 onion peeled and cut into 8
- 8 oz mushrooms, trimmed and cut in 4
- 1 cup walnuts
- 2 carrots, peeled and cut into chunks
- 2 celery sticks, cut into chunks
- 1/4 cup olive oil
- 4 cloves garlic (minced)
- 1/4 cup white wine(red is perfect too, whichever you prefer to have a glass of afterwards!!!)
- 28oz tin of tomatoes
- 1 1/2 tsp salt
- 1 bay leaf
- 2/3 cup red lentils
- 2 cups veggie stock(water will work too)
Before Serving
- 1/2 cup nutritional yeast
- 1 tbsp balsamic vinegar
Instructions
- In a food processor (or blender), add the mushrooms and onions. Process until chopped into very small pieces, scraping down sides as needed.
- Add the walnuts to the processor with the onions and mushrooms and pulse a few times until also chopped into small pieces
- Transfer the mixture into a bowl. In the food processor add the carrots and celery. Process until chopped in very small pieces, then set aside.
- Heat the oil in a pot over medium heat. Add the onion/mushroom/walnut mixture and cook, stirring frequently, until the mixture has steamed off most of the liquid and begins to brown, keeping an eye that it doesn't burn.
- Making a space in the centre and add the garlic. Cook for 1 minute.
- Add the wine and simmer for 2-3 minutes, scraping the bottom of the pot with a spatula to remove all the brown bits
- Add the carrot/celery mixture, crushed tomatoes, salt, nutmeg, bay leaf, lentils and water.
- Cover and simmer for 45 minutes or until lentils are done to your liking. Stir the pot occasionally and keep an eye on the temperature so it doesn't stick to the bottom of the pot and burn.
- Stir in the nutritional yeast and balsamic vinegar, taste and adjust seasoning and serve.
Vegan Nut Roast
Love this nut roast, it nourishing, filling and full of super healthy ingredients.<em>Curtesy of BBC Food</em>
Ingredients
- 300g mixed nuts, such as almonds, hazelnuts, walnuts, pecans or Brazil nut
- 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 not essential if you can't source
- 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 to taste
Instructions
- 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.
Raw Courgettini with Avocado Sauce
I am a huge fan of avocados. They are a great source of C, E, K and B-6 vitamins, as well as ribloflavin, niacin, folate, magnesium and potassium. They also provide lutein, beta-carotene, and omega-3 fatty acids. Avocados are high in inflammation-fighting fatty acids that promote smooth, supple skin. This is a great alternative to starchy pasta. Zesty and fresh and full of goodness!This is also great for those on a low FODMAP diet which is very beneficial for IBS.
Equipment
- Blender
Ingredients
- 1 courgette
- 2/3 cup basil (15 g)
- 1/3 cup water (85 ml)
- 4 tbsp pine nuts ( or any nuts you like)
- 3 tsp lemon juice
- 1/2 avocado
- 10 sliced cherry tomatoes
- Salt & Pepper as desired
Instructions
- 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.
- Season with a pinch of salt and pepper
- Top with a little sprinkle of nuts and basil leaf
- Served best fresh
Sweet Potato, Lentil & Spinach Dhal
When the weather is chilly 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.Spinach is super hydrating for the skin and packed with antioxidants that help to oxygenate and replenish the entire body. Along with sweet potatoes which are full of anti-oxidants. This recipe is super anti-ageing!
Ingredients
- 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
Instructions
- 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.
Happy Gut Veggie Broth soup
I am loving this vegan spin of a bone broth soup!!This soup is incredibly nourishing and healing for the gut. Our gut often thought as our second brain deserves lots of love.
Ingredients
- 2 3/4 litres filtered water
- 1 tbsp coconut oil , or extra-virgin olive oil
- 1 red onion, quartered (with skins)
- 1 garlic bulb, peeled and crushed
- 1 chilli pepper, roughly chopped (with seeds)
- 1 thumb-sized piece of ginger, roughly chopped (with skin)
- 1 cup greens, such as kale or spinach
- 3 - 4 cups mixed chopped vegetables and peelings of your choice, I like carrots mushrooms, leeks and celery
- 1/2 cup dried shiitake mushrooms
- 30g dried wakame seaweed
- 1 tbsp peppercorns
- 1-2 tbsp ground turmeric (use less for a milder taste)
- 1 tbsp coconut/liquid aminos (these are healthy alternatives to soya sauce, you can find it in most healthy stores)
To serve
- A bunch of fresh coriander, or other herb of your choice
- 1/4 cup nutritional yeast for sprinkling on top (optional)
Instructions
- Pop all ingredients(keeping aside the coriander & nutritional yeast) into a large pot.
- Bring to the boil, simmer and cover for around an hour.
- Once everything has been cooked down. Strain and serve.
- Decorate with herbs and nutritional yeast
Notes
Why is it good for me? The fatty acids in coconut oil can encourage your body to burn fat, and they provide quick energy to your body and brain. They also raise HDL (good) cholesterol in your blood, which may help reduce heart disease risk Onions are packed with immune-boosting nutrients like selenium, sulfur compounds, zinc, and vitamin C. In addition, they are one of the best sources of quercetin, a potent flavonoid, and antioxidant that has antiviral properties as well as histamine regulating effects. Garlic has been used as an antiseptic, antibacterial, and antifungal agent. It may help the body resist or destroy viruses and other microorganisms. It does this by boosting the immune system. Garlic is also claimed to fight infections. Spinach is bursting with Vit C, A & K folate (B9) and linked to improving heart health, increased weight loss and protection against disease. Besides adding a zesty kick to a dishes, the health benefits of Chilli pepper are infinite. Chillies fight inflammation, they have Cardiovascular benefits, clear congestion, boosts immunity and aids weight loss. Ginger is loaded with nutrients and bioactive compounds that have powerful benefits for your body and brain Compounds in shiitake mushrooms may help fight cancer, boost immunity, and support heart health. Wakame seaweed is considered one of the healthiest sea vegetables out there, since it’s full of minerals, including manganese, sodium, magnesium, and calcium. It also contains vitamins A, C, E, K, and B vitamins such as folate. Turmeric and especially its most active compound curcumin have many scientifically-proven health benefits, such as the potential to prevent heart disease, Alzheimer's and cancer. It's a potent anti-inflammatory and antioxidant and may also help improve symptoms of depression and arthritis. Liquid Aminos contain both essential and non-essential amino acids, but since they're used in such small quantities, they're not a significant source of dietary protein. Their free glutamate content gives them a savory umami flavor that reduces hunger after meals and makes food more palatable and filling. Coriander is a wonderful source of dietary fiber, manganese, iron and magnesium as well. Coriander lowers bad cholesterol (LDL) and increases the levels of good cholesterol (HDL). Nutritional yeast is a highly nutritious vegan food product with various potential health benefits. It can be used to add extra protein, vitamins, minerals and antioxidants to meals. Studies suggest that nutritional yeast may help protect against oxidative damage, lower cholesterol and boost immunity.
Super Duper Detox soup!!!
This soup has a lovely green colour which is a big giveaway that it has to be good for us!!! This soup is great for giving the body a little cleanse and amazing for our immune system. Spinach and avocado are both amazing anti-ageing ingredients. Spinach is super hydrating and packed with antioxidants, avocados are high in inflammation-fighting fatty acids that promote smooth, supple skinIn this recipe we try to reduce the amount of heating of the soup as we wish to maintain as much of the nutrients as possible. If we cook the veggies too much we will loose a lot of their goodness.
Ingredients
- 200g spinach
- 1 courgette
- 1/2 small avocado
- 2 tbsp hemp seeds
- 1 rosemary sprig stalk removed
- 1 tbsp linseed oil or olive oil
- 1 tbsp apple cider vinegar
- 1/2 shallot
- 1 garlic clove
- Himalayan salt to taste sea salt will work well too
- 1/2 cup light coconut milk to thin or water add more as needed
- 2 tbsp nutritional yeast optional
Instructions
- Chop the shallot and courgette, remove the leaves for the sprig of rosemary. Pop into your blender with the rest of your ingredients and 1/2 cup of liquid to begin with.
- Blend the soup until smooth. Add more liquid until the desired consistency. Taste and season as you wish.
- Transfer to a pot and warm over a low heat.
- Pour into bowls and enjoy!! Yum, yum and super healthy!!
Notes
Why is it good for me? Spinach is bursting with Vit C, A & K folate (B9) and linked to improving heart health, increased weight loss and protection against disease. Courgettes contain very few calories and have a high water content, which makes them a dieter's friend. They provide useful amounts of immune system-boosting vitamin C, and significant levels of potassium, which is key to controlling blood pressure Avocados are incredibly nutritious. They contain more potassium than bananas. Avocado Is loaded with heart-healthy monounsaturated fatty acids. They are also loaded with fiber. Eating Avocados can lower cholesterol and triglyceride levels. 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, sulfur, calcium, iron and zinc. Rosemary is a rich source of antioxidants and anti-inflammatory compounds, which are thought to help boost the immune system and improve blood circulation. Rosemary is considered a cognitive stimulant and can help improve memory performance and quality. It is also known to boost alertness, intelligence, and focus. Flaxseed/Linseed oil is high in omega-3 fatty acids. It may Help Reduce Cancer Cell Growth. It could benefit heart health and may help treat constipation and diarrhea. Improving skin health and reducing inflammation. Apple cider vinegar has various healthful properties, including antimicrobial and antioxidant effects. What's more, evidence suggests it may offer health benefits, such as aiding weight loss, reducing cholesterol, lowering blood sugar levels, and improving the symptoms of diabetes. Onions are packed with immune-boosting nutrients like selenium, sulfur compounds, zinc, and vitamin C. In addition, they are one of the best sources of quercetin, a potent flavonoid, and antioxidant that has antiviral properties as well as histamine regulating effects. Garlic has been used as an antiseptic, antibacterial, and antifungal agent. It may help the body resist or destroy viruses and other microorganisms. It does this by boosting the immune system. Garlic is also claimed to fight infections. Coconut Milk lowers blood pressure and cholesterol. It builds muscle and helps reduce fat. It is rich in electrolytes and can prevent fatigue, can assist in weight loss. Improves digestion and relieves constipation. Nutritional yeast is a highly nutritious vegan food product with various potential health benefits. It can be used to add extra protein, vitamins, minerals and antioxidants to meals. Studies suggest that nutritional yeast may help protect against oxidative damage, lower cholesterol and boost immunity.
Immune Boosting Pumpkin Soup!!!
This soup is yummy and creamy and bursting with immune boosting ingredients (which we could do with in abundance during these times). I also love that its quick and easy and just requires one pot so less clean up.. hallelujah!!
Ingredients
- 2.9 pounds pumpkin skinned, deseeded and roughly chopped any squash will work well too such as butternut squash
- 5 large carrots
- 3 orange sweet peppers red work great here too
- 4 cups low salt veggie stock
- 8 cups water
- 1 large brown onion chopped
- 2 piece of turmeric finely chopped (ground turmeric is perfect too)
- 8cm piece of ginger finely chopped
- 6 garlic cloves peeled, crushed and chopped
- 1 1/2 tsp chill flakes( Optional)
Instructions
- Heat a little olive oil in a large pot over medium heat.
- Add the onions, turmeric, ginger and chill flakes(if you are using chill flakes) and saute for a couple of minutes
- Add the veggie stock and boiling water. All the veggies should be covered if they aren't you add some extra water.
- Cook on low/medium heat for 30-40 minutes or until the veggie are soft.
- Blend the soup with a hand held blender(to save clean up) or pop into your blender.
- Pour into bowls and enjoy!! yum, yum and super healthy!!
Notes
Why is it good for me? Tumeric and especially its most active compound curcumin have many scientifically-proven health benefits, such as the potential to prevent heart disease, Alzheimer's and cancer. It's a potent anti-inflammatory and antioxidant and may also help improve symptoms of depression and arthritis. Ginger is packed with health benefits. Boasting anti-oxidants, anti-inflammatory and gut friendly benefits - such as helping with bloating, indigestion, stomach pain and nausea. Pumpkin is rich in fiber, which slows digestion and makes you full for longer. It is a great source of potassium and beta-carotene, which is a carotenoid that converts to vitamin A. It also contains some minerals including calcium and magnesium, as well as vitamins E, C and some B vitamins.
The large shot of vitamin A the fruit provides helps your body fight infections, viruses and infectious diseases. Pumpkin oil even helps fight various bacterial and fungal infections. Plus, pumpkin is packed with nearly 20 percent of the recommended amount of daily vitamin C, which may help you recover from colds faster. Garlic has been used as an antiseptic, antibacterial, and antifungal agent. It may help the body resist or destroy viruses and other microorganisms. It does this by boosting the immune system. Garlic is also claimed to fight infections. Onions are packed with immune-boosting nutrients like selenium, sulfur compounds, zinc, and vitamin C. In addition, they are one of the best sources of quercetin, a potent flavonoid, and antioxidant that has antiviral properties as well as histamine regulating effects.
The large shot of vitamin A the fruit provides helps your body fight infections, viruses and infectious diseases. Pumpkin oil even helps fight various bacterial and fungal infections. Plus, pumpkin is packed with nearly 20 percent of the recommended amount of daily vitamin C, which may help you recover from colds faster. Garlic has been used as an antiseptic, antibacterial, and antifungal agent. It may help the body resist or destroy viruses and other microorganisms. It does this by boosting the immune system. Garlic is also claimed to fight infections. Onions are packed with immune-boosting nutrients like selenium, sulfur compounds, zinc, and vitamin C. In addition, they are one of the best sources of quercetin, a potent flavonoid, and antioxidant that has antiviral properties as well as histamine regulating effects.
Ultimate Post Yoga Smoothie!!!
I am looooving this… Great post Yoga workout or any post any sport/training as its bursting with protein and potassium. I often pop in a spoon of super greens powder to give my smoothies an extra nutritious kick.If following a low FODMAP diet choose only unripe bananas(green to yellow-green).Spinach and blueberries are fantastic for anti-ageing bursting with anti-oxidant qualities.
Ingredients
- 2 medium banana (fresh or frozen)
- 1 cup blueberries
- ½ cup vegan yogurt (if not concerned with vegan organic Greek yogurt will work great too!)
- 2 tbsp almond butter
- 1 cup baby spinach
- 1 cup unsweetened almond milk
- 4-6 mint leaves
Instructions
- Pop all ingredients into your blender, blend, pour and enjoy!!
Notes
Why is it good for me? Bananas rich in magnesium and potasium and good source of energy. Blueberries a super food packed with antioxidants and phytoflavinoids, these berries are also high in potassium and vitamin C, making them the top choice of doctors and nutritionists. Not only can they lower your risk of heart disease and cancer, they are also anti-inflammatory. Vegan yogurt offers a great way to pack fiber, calcium, and protein into your diet—not to mention probiotics, which are great for digestive health. Almond milk low in calories & sugar, good source of calcium and high in Vit E. Almond butter is also a great source of vitamin E, magnesium, copper, vitamin B2 (riboflavin), and phosphorous. It is a great source of monounsaturated fat, protein, and fiber which are essential for heart health. Spinach are bursting with Vit C, A & K folate (B9) and are both linked to improving heart health, increased weight loss, and protection against disease. Mint rich in nutrients, improves IBS, relive indigestion and improve brain function. You will be feeling amazing!!!!!
3 Ingredient Green Smoothie!!!
This recipe is all about speed and as little ingredients as possible!! It is sooo easy, quick and only requires 3 ingredients(4 if you include water!)
Ingredients
- 1 cup frozen mango (or 1 fresh mango)
- 4 cups spinach
- 2 cups kale, coarsely chopped
- 3 cups water
Instructions
- Pop all ingredients into your blender, blend, pour and enjoy!!
Notes
Why is it good for me? Kale & Spinach are bursting with Vit C, A & K folate (B9) and are both linked to improving heart health, increased weight loss, and protection against disease. Mangos are packed with nutrients, they are high in Antioxidants, boost our immunity, support heart & eye health, improve digestive health, hair and Skin Health and may help to lower your risk of certain cancers.
I Feel Amazing Smoothie!!!
This smoothie is bursting with goodness that you cannot help feeling good. Feeling good comes from the inside out 🙂 Both from the heart and from the health of your body and mind.
Ingredients
- 1 ½ cups frozen pineapple chunks
- 1 orange, peeled
- 1 cup coconut water
- 1 tbsp finely-chopped fresh ginger (or 1/4 teaspoon ground ginger)
- 1 tsp chia seeds plus extra for garnishing
- 1 tsp ground turmeric
Instructions
- Pop all ingredients into your blender, blend, pour and enjoy!!
Notes
Why is it good for me? Pineapple loaded with disease fighting antioxidants, it’s enzymes can ease digestion, may help to reduce the risk of cancer, boost immune and suppress inflammation. Oranges are high in Vitamin C, they aid a healthy immune system, prevent skin damage, keeps blood pressure under check, lowers cholesterol, controls blood sugar level and lowers the risk of cancer. Coconut water full of antioxidants, hydrating, aids healthy digestion and improve skin health. Ginger is loaded with nutrients and bioactive compounds that have powerful benefits for your body and brain. Chia Seeds a super power, delivers a massive amount of nutrients with very few calories, loaded with antioxidants and almost all the carbs in them are fiber. They are high in quality protein and may help in weight loss. Chia Seeds are high in Omega-3 Fatty Acids. Turmeric and especially its most active compound curcumin have many scientifically-proven health benefits, such as the potential to prevent heart disease, Alzheimer's and cancer. It's a potent anti-inflammatory and antioxidant and may also help improve symptoms of depression and arthritis.
Super Duper Detox
This is a super duper detoxing drink!!! I am a huge fan of detoxing. It has so many incredible benefits and if possible we should aim to bring a little detoxing into our everyday life. Please see in notes some of the benefits of detoxing and how we can bring it into our everyday lif.e
Ingredients
- 4 apples
- 4 squeezes of lemon
- 4 inch slice of cucumber
- 4 stick of celery
- 4 inch piece of ginger
Instructions
- Pop all ingredients through your juicer, pour and enjoy!!If you don't have a juicer it works great as a smoothie too, just add water and blend!!
Notes
Some of the benefits of detoxing:
- Helps in weight loss
- Improves digestion.
- Improves liver function
- Reduces inflammation
- Improves skin
- Boosts energy.
I Love my Body Smoothie
Anyone that know me knows I love my Green Smoothies!!! I feel even if I have been a little naughty and haven't eaten as healthy as I would have liked, once I get a Green Smoothie into me and the kids, the health balance is back again!!! Its a 'fast food' bursting with nutrients
Ingredients
- 2 handfuls Spinach
- 2 handfuls Kale
- 10 frozen strawberries (love that they are frozen as it makes the smoothie nice and chilled, fresh is great too but you may like to add a couple of ice cubes)
- 1 lemon peel the lemon if organic and unwaxed you can pop it in as it is
- 1/2 cucumber
- 4 tsp hemp seeds/chia seeds
- 2 cup almond milk
Instructions
- Pop all ingredients into your blender and enjoy 🙂
Notes
Why is it good for me? Kale & Spinach are bursting with Vit C, A & K folate (B9) and are both linked to improving heart health, increased weight loss, and protection against disease. Strawberries besides being super yummy are rich in antioxidants and plant compounds, which benefits for heart health and blood sugar control. Lemon is also a good source of Vit C, supports weight loss, improves your skin quality and aids digestion. Cucumber is bursting with Vit K, along with Vit B ad C along with minerals like copper, phosphorus, potassium and magnesium. Hemp a super food rich in healthy fats and essential fatty acids, a great protein source and contains high amounts of Vit E, phosphorus, potassium, sodium, magnesium, sulfar, calcium, iron and zinc. Almond milk low in calories & sugar, good source of calcium and high in Vit E. In summary your body will love you for it 🙂
Powerhouse Tahini
This is a seriously delicious smoothie. A favorite of mine and my smallies. Its a great way to great lots of calcium and greens in with the yumminess of Tahini and Strawberries!!! A must to make ♥This recipe includes only low FODMAP ingredients which is great for helping IBS.Also a perfect post workout smoothie as it loaded with protein from the tahini.
Ingredients
- 2 cups Almond Milk or Dairy free milk of choice (choose the non added sugar option)
- 4 tbsp Tahini
- 2 cup Spinach
- 1 cup Strawberries
- 1 Banana
Instructions
- Pop all ingredients into your blender and enjoy 🙂
Notes
Why is it good for me? Spinach is bursting with Vit C, A & K folate (B9) and linked to improving heart health, increased weight loss and protection against disease. Strawberries besides being super yummy are rich in antioxidants and plant compounds, which benefits for heart health and blood sugar control. Almond milk low in calories & sugar, good source of calcium and high in Vit E. Tahini contains more protein than milk and most nuts. It's a rich source of B vitamins that boost energy and brain function, vitamin E, which is protective against heart disease and stroke, and important minerals, such as magnesium, iron and calcium. Most people prefer the paler type, made from hulled (skinned) seeds. Bananas rich in magnesium and potasium and good source of energy. This powerhouse tahini will have you bursting with energy and strength!!!
You are a God/Goddess Smoothie
Love this smoothie. Many of you may already know it from my Yoga Retreats. I normally serve it as a welcome smoothie on my guests' arrival. It is delicious and bursting with goodness and yumminess ♥
Ingredients
- 200g organic baby spinach
- 1 ripe banana
- 120g fresh blueberries
- 1 tsp root ginger
- 2 tbsp squeezed lemon juice
- 1 cup pinneapple chunks
- 1/2 organic cucumber
- 1 tbsp fresh mint leaves
- coconut water or water to blend
- a couple cubes of ice
Instructions
- Pop all ingredients into your blender and enjoy
Notes
Why is it good for me? Spinach is bursting with Vit C, A & K folate (B9) and linked to improving heart health, increased weight loss and protection against disease. Bananas rich in magnesium and potasium and good source of energy. Blueberries a super food packed with antioxidants and phytoflavinoids, these berries are also high in potassium and vitamin C, making them the top choice of doctors and nutritionists. Not only can they lower your risk of heart disease and cancer, they are also anti-inflammatory. Ginger is loaded with nutrients and bioactive compounds that have powerful benefits for your body and brain The amazing power of Lemon hydrates, good source of vit c, supports weight loss, improves skin quality, digestion and prevents kidney stones. Pineapple loaded with disease fighting antioxidants, it’s enzymes can ease digestion, may help to reduce the risk of cancer, boost immune and suppress inflammation. Cucumber low in calories, contains antioxidants, promotes hydration, aids weight loss and lower blood sugar. Mint rich in nutrients, improves IBS, relive indigestion and improve brain function. Coconut water full of antioxidants, hyrdating, aids healthy digestion.and improve skin health. This smoothie will make you look and feel like a Goddess/God!!!
Super Brainy Spelt Bread
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 so perfect for growing little brains!!
Ingredients
- 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 tsp baking soda
- 2 chia seeds (soak the chia seeds in a little water and allow it to absorb. If not concerned with vegan replace with 1 egg)
- 2 tsp sunflower oil
- 300ml dairy free milk such as rice milk/almond milk or any milk that you like
Instructions
- 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.
No Carb Courgette Bread
I am loving healthy carb free bread at the moment! This one is very yummy, full of protein and lots of goodness!! Its a great way to sneak some courgettes into your diet and your families!!
Equipment
- Oven
Ingredients
- 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
Instructions
- 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.
'Carb Free' Bread
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!!!This recipe includes only low fodmap ingredients which is great for helping IBS.
Equipment
- Oven
Ingredients
- 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
Instructions
- 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.
Notes
*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.
Best Vegan Pancakes Ever!!
My kids love pancakes lets be honest who doesn't! These pancakes are a healthy alternative so you don't have to feel guilty!!! This recipe includes low fodmap ingredients which is great for helping IBS, choose low fodmap flour such as oat, buckwheat or millet flour and avoid high fodmap flours such as spelt, rye or wheat flour. Avoid blackberries as a topping as these are high in fodmap instead choose blueberries, raspberries or strawberries.
Ingredients
- 1 cup flour (rice, oat flour or flour of choice)
- 6 tbsp rolled oats
- 2 1/2 tsp baking powder, and 1/8 tsp baking soda
- 1/2 tsp pink Himalayan salt or sea salt
- 1/2 cup dairy free milk of choice or water, or more as needed
- 2 tsp apple cider vinegar
- 1 tbsp 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
Instructions
- 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.
Raw Courgettini with Avocado Sauce
I am a huge fan of avocados. They are a great source of C, E, K and B-6 vitamins, as well as ribloflavin, niacin, folate, magnesium and potassium. They also provide lutein, beta-carotene, and omega-3 fatty acids. Avocados are high in inflammation-fighting fatty acids that promote smooth, supple skin. This is a great alternative to starchy pasta. Zesty and fresh and full of goodness!This is also great for those on a low FODMAP diet which is very beneficial for IBS.
Equipment
- Blender
Ingredients
- 1 courgette
- 2/3 cup basil (15 g)
- 1/3 cup water (85 ml)
- 4 tbsp pine nuts ( or any nuts you like)
- 3 tsp lemon juice
- 1/2 avocado
- 10 sliced cherry tomatoes
- Salt & Pepper as desired
Instructions
- 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.
- Season with a pinch of salt and pepper
- Top with a little sprinkle of nuts and basil leaf
- Served best fresh
Raw Superfood Chocolate Tiffins!!!
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!This recipe is a super easy one to make. 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.Great for a burst of energy!! **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.
Equipment
- Blender
Ingredients
Raw Chocolate Mixture
- 140g Cacao Butter
- 6 tbsp Cacao Powder
- 80g Nut Butter ( our all time favourite is Almond Butter but any nut butter will taste great)
- 4 tbsp coconut sugar
- 4 tbsp Raw Honey/Manuaka Honey or 1 1/2 tablespoons of stevia(adjust to your own taste buds)
- 2 tsp alcohol free vanilla extract
- 2 pinches Himalayan pink salt(or sea salt but Himalayan pink salt is a healthier alternative)
Fillings
- 120g raw nuts(cashew nuts, walnuts, almonds all work great)
- 100g dried fruit(we like the combination of pitted figs, un-sulphated apricots, apple infused cranberries, raisons, mulberries)
- 20g superfood seeds(chia, hemp or anything that is in the cupboard)
- 20g goji berries(if you go for the dried ones they give a great crunch!)
Instructions
- 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.
- I find to take it out after a half hour and slice so that it is easier to cut once fully frozen.
Notes
After around 10 minutes or so when the tiffin is starting to slightly harden I take out and cut my pieces so that when it is full harden it will the desired sizes. Otherwise it can be very messy and breaks easily.