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Lunch + Dinner Recipes

Crushes + Product Reviews, Lunch + Dinner Recipes

Delicious Veggie Nachos Meatless Monday family friendly recipe

20th August 2018

Vegetarian Nachos – an easy meal to prepare that is both child and parent friendly, and as a bonus it’s a time saver too. I use the lovely Santa Anna Nachos which are made from organic, non-GMO corn and have added plenty of gut-loving fibre-rich ingredients. Recipe below.

Ingredients 

serves 4

  • 1 large packet of Santa Anna corn chips
  • 1 or 2 400g tin/s of baked beans (yep, that’s right)
  • 200g / 2 cups of baby spinach, shredded
  • 4 spring onions, finely sliced
  • 1/2 cup of baby Roma tomatoes, diced
  • 1/2 cup of grated mozzarella cheese (or vegan cheese)
  • 2 avocados mashed
  • 1 teaspoon of ground coriander and cumin
  • kosher or pink salt to taste
  • 1 tablespoon of ghee or coconut oil

Start by sauteing the shredded spinach in ghee or coconut oil until it is fully wilted, then add the baked beans, salt & coriander and cumin, gently simmer for 10 min to allow all the flavors to mature.

While the bean & spinach is simmering prep the spring/ green onions and tomatoes, and mash the avocados with a little salt, fresh lemon juice and olive oil.

Then place the corn chips in a deep baking tray, covering them here and there with your bean mixture, then grate over a little mozzarella cheese (as little or as much as your heart desires). and sprinkle some spring onions over the whole dish, then pop it under the grill for a few minutes (about 3 or so).

Once the cheese has melted, remove the baking tray from the oven and serve with dollops of mashed avocado and diced baby tomatoes.

And there you have it, meatless Monday happiness on a plate.

Happy cooking & eating.

 

 

 

Crushes + Product Reviews, Lunch + Dinner Recipes, Wellness + Nutrition

Sesame & Miso Broccoli

29th May 2018

When you need a healthy AND delicious side to your supper, this is a must-try recipe, and is so easy to prepare if you have one of these handy little steamers from EHK Speciality Kitchenware

PS; eating the the stems/ stalks of broccoli is especially beneficial for your gut health as our microbes crave difficult to digest fibers like vegetable stems and stalks as well as the peels of potatoes, sweet potatoes and butternut.

Sesame Miso Broccoli

Medium bunch of tender stem (sprouting) broccoli

1 tablespoon of sesame oil

1 teaspoon of miso paste

2 tablespoons of toasted sesame seeds

Sea or pink salt to taste

Place the tender-stem broccoli in tour steamer over a pot of boiling water for about 3-5 minutes, you want to retain the crunch and colour, so remove immediately once you have reached your desired steaming time and toss through the sesame oil, miso paste and salt. Finish by sprinkling over lightly toasted sesame seeds before serving:

Note: Toast the seeds in a dry pan over medium heat for about three minutes stirring continuously until they are golden, then allow to cool completely before using them.

 

Lunch + Dinner Recipes, Soup, Wellness + Nutrition

The Yoga Kitchen’s Top Immune Boosting Foods Fight off cold's and flu this winter with these foods.

3rd April 2017

Winter is approaching, and I am looking forward to making cozy fires and cooking, nourishing warming meals, unfortunately we can all also assume that our immunity will be challenged and tested in the next few months. Here are my top cold & flu fighting foods to strengthen your immune system.

Foods Rich in Vitamin A: Vitamin A protects our body against infections, and keeps our skin healthy, you may not think of your skin being part of your immune system. But this crucial organ, covering an impressive 16 square feet, serves as a first-line of defense against bacteria and viruses. To stay strong and healthy, your skin needs vitamin A.

Foods abundant in Vitamin A are orange fleshed sweet potatoes (the Jewel variety), carrots, watercress, mangoes, pumpkins/ squash, cabbage, tomatoes and broccoli

Zinc is essential for good immune health; it helps fight infections and is important for many other functions in the body as well as keeping cold sores at bay. Foods rich in Zinc, dry split peas, non GMO peanuts, almonds, are Oysters,

Mushrooms, especially Shiitake & Reishi mushrooms has powerful anti-viral and anti-fungal properties that can help prevent and treat the common cold and candida infections.

Broccoli and Spinach are powerhouses of vitamin A, C and E, the trick is to cook both as little as possible, lightly steam or stir-fry it, add it too soups or stew right at the end, or eat it raw in salads.

Foods rich in Vitamin C – no surprises here, we all know how important Vitamin C is for our immune health, Red Pepper is exceptionally high in vitamin C, and a great immune boosting snack idea is to eat an especially garlicky homemade hummus paired with organic carrot & red pepper ‘sticks’. Citrus is also an excellent source of vitamin C, start your day with the juice of 1 lemon into a large glass of boiled, then cooled water, not only will this add a healthy dose of vitamin C into your body, but it’s also an effective way to assist in creating a more alkaline environment.

Chicken blocks the migration of inflammatory white cells—an important finding, because cold symptoms are a response to the cells’ accumulation in the bronchial tubes. The amino acid cysteine, released from chicken during cooking, chemically resembles the bronchitis drug acetylcysteine, which may explain the results. The soup’s salty broth keeps mucus thin the same way cough medicines do. Added spices, such as garlic and onions, can increase soup’s immune-boosting power.

Garlic: This potent onion relative contains the active ingredient allicin, which fights infection and bacteria. British researchers gave 146 people either a placebo or a garlic extract for 12 weeks; the garlic takers were two-thirds less likely to catch a cold.

Barley & Oats: These grains contain beta-glucan, a type of fibre with antimicrobial and antioxidant capabilities reported to be more potent than Echinacea. Beta -glucan boosts immunity, and speeds wound healing.

Why not create some recipes that include as many of the above immune boosting foods as possible, below is my version of an immune boosting chicken soup that will also be an excellent cold & flu remedy meal for those who have succumbed to the sniffles.

Immune Boosting Chicken Soup with Sweet Potato, Barley & Garlic

Serves 4 – 6 portions

Ingredients:

  • 2 brown onions, finely chopped
  • 5 cloves of fresh garlic, finely grated or crushed
  • 1 teaspoon of turmeric
  • 2 sprigs of thyme
  • 6 skinless chicken thighs (only choose birds free from growth hormones and antibiotic treatment)
  • 5 liters of filtered water
  • 2 bay leaves
  • 2 cups of finely shredded baby spinach
  • 2 medium jewel sweet potatoes, peeled and then grated
  • ½ cup of dry pearled barley
  • A dash of cream or coconut cream (approx. 50 ml)
  • Pink salt to taste

Instructions:

  • Saute the onion in some coconut oil or grass fed butter until translucent, then add the chicken pieces and brown them evenly, seasoning them with salt.
  • Once the chicken pieces are browned, add the turmeric, garlic, bay leaves & thyme.
  • Next add the liquid; seasoning with some more salt and cover with the lid of the pot, then turn the heat down to a slow simmer for approximately 1 hour.
  • When the soup has been cooking for an hour, remove the chicken pieces, de-boning them, putting the meat aside, and adding the larger bones back to the pot, then add the barley, sweet potato and cook for another 45 minutes on low heat.
  • When the soup has cooked for another 45 minutes, remove the bones, add the spinach and chicken pieces (you can chop it it into smaller pieces before adding them back to the pot). Let it all simmer together for another 15 minutes and then serve with a drizzle of olive oil.

To download my ’14 Day Immune Booster Plan’ click on the link below:

The Yoga Kitchen’s Products

In dedication to your radiant health,

Marlien x

Lunch + Dinner Recipes, Salad

Roasted Cauliflower & Sweet Potato Salad Roasted vegetable salad

21st February 2017

The last couple of Summer months remain and there is still time to indulge in salads packed with nutrients, fiber and enzymes.

Two of my favourite vegetables to roast are Jewel (orange fleshed) sweet potatoes and cauliflower. In fact since I discovered roasted cauliflower I am convinced it is the only way to cook them.

Serves 2

Ingredients 

  • 2 medium Jewel sweet potatoes
  • 1 small head of cauliflower
  • 1 small head of butter lettuce, or a small bag of mixed baby leaves
  • 1 disc of feta cheese
  • 1/4 cup of sundried onions
  • Pink salt
  • 1 teaspoon of ground cumin
  • Dusting of ground cinnamon
  • Cold pressed olive oil
  • Fresh lemon juice/ or balsamic reduction

Simply scrub the sweet potatoes well and leaving the skin on slice them lenghtways, approximately 1cm thick.

Then slice the cauliflower in 1 cm thick pieces and roast tgem at 180 degrees celcius in some coconut oil for 40 minutes.

I seasoned my veg with pink salt, ground cumin and a smidgen of ground cinnamon, but you can add turmeric and ground coriander too.

Then simply arrange them prettily over some mixed leaves, sprinkle over some sun-dried onions (available ready-made from most supermarkets) and a bit of crumbled feta cheese.

Dress with olive oil and balsamic reduction.

Seriously delicious and easy.

With love and in dedication to your best health,

Marlien