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Wellness + Nutrition

Breakfast, sweets, Wellness + Nutrition

Sunday Morning Oat Crumble

12th July 2021

Sunday morning oat-crumble ~ Serves 2

Although this oat crumble may feel like having pudding for breakfast, it still packs a powerful nutritional punch. I use gluten free whole rolled oats which is wonderfully gut-healthy, as is cooked apples.

Fruit:

  • 1 teaspoon of butter, for coating the baking dish
  • 2 apples, peeled, cored and sliced
  • ½ cup of raspberries  fresh or frozen (but blueberries will work too)
  • 1/2 teaspoon of sugar
  • 1 teaspoon corn-starch

Crumble:

  • 1/2 cups gluten-free rolled oats, divided
  • 2 heaped tablespoons of unbleached wheat flour (for a gluten-free option you can consider using buckwheat flour, but any GF flour will do)
  • 1/4 cup packed light brown sugar (muscovado works well)
  • 1/2 teaspoon salt
  • 1 teaspoon of cinnamon
  • 4-5 tablespoons of butter at room temperature
  • 1 teaspoon vanilla extract (optional)

Instructions:

Butter a small oven proof dish and set aside. Then switch on the oven – setting the temperature at 160 degrees Celsius.

Sauté the apple on low heat in a little butter for about 10-15 minutes. Set aside.

Crumble: Add all the crumble ingredients to a bowl, and using your fingers work the butter through the dry mixture.

Now add the berries to the cooked apple, as well as ½ teaspoon of sugar and the cornstarch, and then sir through well.

Transfer the fruit mixture to the buttered oven proof dish and then top with the crumble mixture – transfer to the pre-heated oven and bake for 20-30 minutes.

Serve with thick coconut yoghurt or a drizzle of cream.

 

 

Salad, Wellness + Nutrition

Roasted Cabbage & Quinoa Salad

1st July 2021

Roasted red cabbage & quinoa salad

Serves 4

Cabbage instructions:

3 small baby cabbages, cored and cut into quarters, then place on a baking tray and drizzle with macadamia nut oil, season with salt and then roasted at 160 degrees Celsius for 30 minutes

Serve with:

1 cup of dry quinoa (cooked in 2 cups of salted water for 25-30 minutes)

Dress with:

  • ¾ cup of Greek yoghurt
  • ¼ cup olive oil
  • Juice of 1 lemon
  • 1 teaspoon salt
  • 2 teaspoons black pepper
  • 2 teaspoons onion powder

Garnish with:

  • 2 tablespoons of earthshine sunflower seeds
  • Parsley to garnish

 

Salad, Wellness + Nutrition

The bee’s knees buckwheat salad Buckwheat-salad-recipe

1st July 2021

The bee’s knees buckwheat salad

Buckwheat is a pseudo grain, and although it has the word wheat in it, it is in fact gluten free. In addition, it is also a rich source of plant-based protein. This salad is the bee’s knees and everyone who has a helping of it wants a second.

 For the Buckwheat:

  • 1 cup of uncooked buckwheat
  • 1 ½ cup of water
  • 1 teaspoon of salt for cooking brine

For the rest: 

  • 2 carrots, peeled, quartered, and then dice thinly
  • 2 spring onions, sliced finely
  • 10 Medjool dates, de-pipped and chopped into small pieces
  • 1 small clove of garlic, grated finely
  • ¼ cup of finely chopped coriander
  • 1 teaspoon of ground cumin
  • ¼ cup of olive oil
  • 1 tablespoon of rice vinegar, or white wine vinegar
  • Sea salt to taste

Combine the water, 1 teaspoon of salt and buckwheat in a pot and bring it to the boil, then reduce the heat to a simmer and allow a further 12 minutes of cooking. Take it off the heat and let it sit with the lid on for 2 more minutes, then drain any excess water.

Prep the carrots and spring onions and set aside.

In a large bowl combine the cooked, drained and slightly cooled buckwheat with the carrots, spring onions, coriander, grated garlic, cumin, olive oil, dates, vinegar, and salt to taste. Stir though well and allow to cool at room temperature and then serve.

Happy cooking,

Marlien

 

Wellness + Nutrition

Health Coaching – Special Winter Offer

15th June 2021

I am pleased to announce a winter warmer 50% discount on my Nutrition Coaching Plan for your best immune health, gut health and natural weight loss –  running from June through to September 2021.  For more information navigate to my Nutrition Coaching page 

Or get in touch via email on retreat@yogakitchen.co.za, I look forward to guiding you to your best health without it feeling restrictive or difficult.

Lunch + Dinner Recipes, Wellness + Nutrition

cannelini, spinach & tomato curry plant-based complete-protein meal

7th May 2021

Did you know that beans paired with a brown rice has a complete protein profile, and that Cannelini beans are gut health rockstars, and that including good whole-food carbs like these once a day keeps your metabolism fast. well, now you know…and below is a recipe to do just that.

Ingredients: 

  • 2 x 400g tins of Cannelini beans, drained and rinsed
  • 3 cups of tightly packed baby spinach (more or less is good too)
  • 2 tins of whole Italian tomatoes
  • 1 brown onion, finely chopped
  • 1 teaspoon of finely grated ginger
  • 1 clove of garlic, grated finely
  • 1 teaspoon of garam masala
  • 1 cardamon pod, broken open and all the seeds used
  • 1 teaspoon of ground coriander
  • 1 teaspoon of turmeric
  • 1 teaspoon of sugar to regulate the acidity in the tomatoes
  • sea salt & plenty of freshly ground pepper
  • well-cooked brown basmati rice to serve with

 

Instructions:

  1. Heat some coconut oil (or macadamia oil, or butter/ ghee) in a pot, then sauté the chopped onion until golden.
  2. Add the spices, ginger & garlic and sauce for a a further 2 minutes.
  3. Now add the beans, spinach & tinned tomato, using a fork to squish the tomatoes into a pulp, and then season the whole shebang well with salt & black pepper and add the sugar, then allow the curry to simmer for 15 minutes before serving with well cooked brown basmati rice.

Happy cooking!

Marlien