Lunch + Dinner Recipes

Gut Friendly Mexican Chilli

17th February 2020

This is another great dish to add lots more veggies to your life – it that translates to a healthier and more diverse gut microbiome.

Ingredients:

  • 1 yellow/ brown onion, finely diced
  • 1 cup of frozen corn
  • 1 red pepper, finely diced
  • medium bunch kale, de-stalked and shredded
  • 2 cloves of garlic, finely grated
  • 1 teaspoon of dried origanum
  • 1 teaspoon of sweet paprika
  • 1/2 teaspoon of ground cumin & nutmeg each
  • 1 & 1/2 cup of pasata or chopped tomatoes
  • sea salt to taste
  • a pinch of sugar to regulate the acidity of the tomatoes
  • 1 tablespoon of coconut oil
  • a handful of kidney beans and chickpeas each – or just choose 1 and double your qty.

Sauté the onion & red pepper in coconut oil until soft, then add the garlic and sauté for a further 1 minute. Then add absolutely everything else and allow it to simmer on low heat for 30 minutes. Then serve with quinoa or brown basmati rice.

Serve with some avocado or just on its own 🙂

Happy cooking

Marlien x

Salad, Wellness + Nutrition

Sunflower Seed Spread Vegan & Paleo Friendly

29th January 2020

If you are looking for a plant based/ dairy-free spread or simply a delicious dollop of good fats and fibre to add to salads you must try this recipe.

Before I dive straight into the recipe details, here is a few more reasons to incorporate sunflower seeds int your diet; Sunflower seeds are especially high in vitamin E and selenium. These function as antioxidants to protect your body’s cells against free radical damage, which plays a role in several chronic diseases.

Additionally, sunflower seeds are a good source of beneficial plant compounds, including phenolic acids and flavonoids — which also function as antioxidants  – read more on sunflower seed’s health benefits here 

Ingredients:

  • 1/2 cup of lightly toasted sunflower seeds
  • the juice of 1/2 a lemon
  • 1/3 cup of cold pressed olive oil, or macadamia oil
  • 1/4 cup of nutritional yeast flakes
  • a generous grinding of sea-salt

Simply add all the above ingredients to your blender and whizz until you have a smooth consistency.

Storage: it keeps in the fridge for 7 days.

 

Happy cooking & nourishment

Marlien x

Wellness + Nutrition

Green Soup Gut Healthy Meals

19th January 2020

This soup is truly delicious and satisfying. It has a total of 5 veggies and paired with the cold pressed olive oil it won’t leave you hungry. My kids loved it and I loved that they were eating their greens. Truly a nourishing and gut healthy meal.

Ingredients:

1 head of broccoli (or 2 cups of frozen broccoli florets

2 medium- to large courgette’s

2 medium red onions, chopped roughly

2 cups of baby spinach

3 medium potatoes

2 cloves of fresh garlic, coarsely chopped

½ teasopoon of dried origanum

1 cube of Kallo mushroom stock

1 tablespoon of ghee or butter

1 heaped teaspoon of chicken stock powder or vegetable stock powder

1 liter of filtered water

1 heaped teaspoon of course sea salt

Juice of 1 small lemon

**Garnish with: Generous drizzles of cold pressed olive oil, finely grated pecorino cheese & freshly ground black pepper to taste

Instructions:

Heat a deep soup pot and add the ghee/ butter onions, potatoes, garlic and courgette’s – and sauté for at least 5 minutes.

Then season with the salt and add all the other ingredients apart from the spinach & broccoli and allow to simmer on medium heat for 20 minutes.

Next add the broccoli & spinach and allow to simmer for a further 7 minutes or so before removing the pot from the heat and using a stick blender to transform it into a silky smooth green soup.

Happy Cooking,

Love, Marlien xx

 

Lunch + Dinner Recipes, Wellness + Nutrition

Nourishing Risotto Vegan Supper Recipe

27th December 2019

This Vegan Risotto is pure umami, and can be 100% gluten free if you only use buckwheat. I used both barley and buckwheat and the texture was delightfully chewy and the flavour delicately moreish.

Did you know the buckwheat is actually a seed and not related to wheat at all, and as mentioned above entirely gluten-free. In addition its packed with the amino acids; lysine and arginine, both which has wonderful benefits such as reducing anxiety and lowering the stress hormone, cortisol, increases collagen production, and can also help lower the risk getting cold sore breakouts if you are prone to them.

Shiitake mushrooms is a superfood of note, compounds of this mushroom may help fight cancer, boost immunity and support heart health.

Not to mention all the wonderful fibre this meal offers for your gut microbes. So this one is a winner for your taste buds as well your health. So without further ado, the recipe:

Nourishing (vegan) Risotto

Serves 3-4

Ingredients:

  • 1/2 cup of pearled barley
  • 1/2 cup of hulled buckwheat
  • 2 cups of liquid in a stock form – used Kallo mushroom stock
  • 3 medium carrots, peeled and diced
  • 1/4 cup of sun-dried onions
  • 1/4 cup of dried shiitake mushrooms, chopped into small pieces
  • 1 teaspoon of ground coriander
  • 1/4 cup of nutritional yeast
  • 1 teaspoon or more sea salt (to taste)
  • the juice of 1/2 a lemon
  • 1/4 of cold pressed olive oil

Method

  1. Soak the buckwheat and barley for 5 hours, then drain and rinse well.
  2. Now add the pre-soaked and drained buckwheat and barley to a pot, along with all the other ingredients and bring it to a simmer, stirring frequently and adding more liquid if needed.
  3. Allow it to simmer for at least 40 minutes – then take it off the heat and let it cool for a few minutes and then add the olive oil and stir through, and then serve with some diced spring onion and lots of ground black pepper.

Easy peasy!

Happy cooking and nourishing 🙂

In dedication to your radiant health

Marlien x

 

 

 

 

Wellness + Nutrition

Reboot Food – Broccoli & Green Lentils Turn on your body's inherent healing system

3rd December 2019

One of my health principles is that 2-3 times per year we all need to reboot our health and turn on our body’s inherent healing systems, I recommend a 5 day plan that contain some key ingredients to help your liver to detox, melt away visceral fat, and stimulate stem cell production.

If you are experience some or all of the following symptoms, you may benefit from a REBOOT

  • brain fog
  • fatigue
  • weight gain
  • red, itchy eyes
  • dull skin
  • frequent infections
  • bloating & digestive issues

The following recipe is a perfect dish to facilitate and support your body to REBOOT, and really tasty.

Ingredients:

  • 1 cup of green lentils, soaked overnight and then rinsed and drained well before cooking in a well salted brine – cook until soft and mushy 🙂
  • 1 head of broccoli, cut into small florets
  • 1 tablespoon of coconut oil
  • 1 tablespoon of za’atar spice mix
  • 1 teaspoon of turmeric
  • 1 teaspoon of black pepper
  • juice of 1/2 a small lemon
  • cold pressed olive oil to garnish with
  • Sea salt to taste
  • Spring onions to garnish

Once the lentils are well cooked, drain and set aside.

Then starry the broccoli in the coconut oil for 10. minutes on low heat, add the cooked lentils and all the other ingredients apart from the Olive Oil, stirring frequently and cooking for a further 5 minutes on low – medium heat.

Serve with a generous drizzle of olive oil, and garnish with sliced green onions.

If you need some guidance, please get in touch on retreat@yogakitchen.co.za