Browsing Tag

healthy-food-kids-love

Lunch + Dinner Recipes

Buddha Bowl Crushes & a Sexy Turmeric Dressing Sexy Yoga Kitchen Lunch Box Ideas

7th December 2016

I am currently finding Buddha Bowls so sexy. Their ingredients can be prepared over a lazy Sunday, stored in the fridge and then leisurely packed into your lunch box….sure to cause immense envy among co-workers and friends.

Here are a few Buddha Bowl staples in my kitchen that will hopefully inspire you to start creating your own.

  • Hummus
  • Roasted Veggies (red onions, red pepper, fennel, cubed or wedges of butternut, courgettes, roasted cauliflower etc)
  • Micro- leaves (much higher in nutrients and so gorgeous too)
  • Thai Slaw (Shred some red & white cabbage & carrots ahead, dressing them just before serving)
  • Cultured Veggies (no fridge is complete with out some sauerkraut or kimchi)
  • Corn Chips (Natures Choice does a lovely NON GMO version)
  • Quinoa (Cook ahead and freeze in small portions)
  • Mexican Black Bean Salad
  • Boiled Eggs (the ultimate & complete retro packed lunch-food)
  • Roasted Sweet Potato Medallions (I use the Jewel variety and leave the skin on – slicing them into 6mm thick medallions)
  • Avocados (obviously)

Preparing some super-food sauces ahead like my Turmeric & Tahini dressing makes throwing these Buddha Bowls together even more effortless:

Turmeric & Tahini Dressing

  • 1 tablespoon of ground turmeric
  • 3 tablespoons of tahini paste
  • 1/2 teaspoon of ground cumin
  • 1 teaspoon of pink salt
  • 1 clove of garlic, freshly crushed
  • 50 ml of filtered water

Add all the above to a jar, seal tightly with it’s lid and simply shake until you have smooth emulsion. You end up with this gorgeous bright yellow (happy colour) creamy dressing that has huge health benefits.

 Happy trowing pre-prepping and showing off your fabulous bowls.

As always, with love, and in dedication to your best health,

Marlien xx

Lunch + Dinner Recipes

Bean Chili (vegan) bean chili

5th November 2015

Did you know that beans are a low fat, high energy food? Pretty perfect then, right?

I add beans to salads, tortillas and soup. But a bean chili is my favourite way to eat them.

Serves 6-8

Ingredients:

  • 1.5 (375ml) cups of dried black beans, soaked overnight
  • 8 medium ripe vine tomatoes
  • 1 red pepper, finely cubed
  • 2 carrots, finely cubed
  • 1.5  cup of shredded spinach
  • 1 brown onion, finely chopped
  • 3 cloves of garlic
  • 1 teaspoon of ground cumin, 1 teaspoon of paprika, 1 teaspoon of coriander, pinch of cinnamon, pinch of smoked paprika
  • 1 teaspoon of vwggie stock powder
  • 1/2 teaspoon of sugar
  • Salt and black pepper to taste
  • Coconut oil for stirfrying the veggies.

Start by cooking draining the overnight soaked beans, then transfer them to a cooking pot and add plenty of fresh, salted water, they will need aprox. 45 min on the hob, at medium heat.

Then chop and sauté the onions, carrots and pepper in a deep pan/ skillet3 for about 10 mintes, stirring frequently. Use coconut oil.

Next add the garlic and spices, and stir-fry for another 5 minutes, then add the chopped tomatoes, salt, pepper and sugar, and then turn down the heat, placing a lid on the pan, letting it simmer for approx. 15 minutes.

Lastly add the cooked beans and shopped spinach and give it a further 20 minutes on low heat, with the lid on.

Serve with quinoa, and a spicy sprinkle of cayenne pepper.

Wellness + Nutrition

food my kids love to eat meal ideas and food rules for kids

29th January 2015

My kids love vegetarian and vegan food. They were born bean and lentil lovers…wait no, I suppose it may have to do with the amount of beans and lentils I feed them. They also love fermented foods, fruit and vegetables, mild curries, tofu, olives, tempeh, asian food, sushi, sourdough bread and anything with oats in it.

Most kids just learn to love the food you cook them and let’s face it, if they are hungry enough they will eat with gusto anything you wish to feed them. I am a great believer in my kids not eating anything for at least two hours before dinner. And if I want my girls to eat well it is imperitive that they stay away from sweet treats and junkfood. Unfortunately there are days that they don’t eat so well, but I feel that as long as they eat healthy most days it’s all good. I have also discovered that involving them in the preperation of a meal get’s them excited for it and makes them feel really good about themselves.

Here are some of my little folk’s favourites.

  • Bean ‘chilli’ with rice not burny, just flavourful.
  • Homemade pesto with pasta
  • Lentil dahl
  • Homemade pizza with, spinach, red onion and gorgonzola (we use eureka mills flour)
  • Homemade summer veggie rolls with kimchi and peanut sauce
  • Bean burgers
  • Falafels and hummus
  • Roast vegetables with quinoa and pesto
  • “Red” homemade roasted tomato sauce with spaggetti
  • Marmite and butter spaggetti with grated white cheddar ( you mean you  have’nt tried it…quite delicious when lazy)
  • French toast with good bread (a sunday night favourite)
  • Asian flavoured vegetable stirfry with rice and tofu.
  • Eggs in all it’s manifistations (scrambled, boiled or fried with either tomato sauce, bovril, cheese or butter complimenting them)
  • Fruit salad that they help make (their job’s are ussually to chop the banana & squeeze over a halved orange at the end)
  • Greek yogurt with homemade granola
  • Anything else that involves chickpeas & beans (one of my little one’s first words was ‘bean!’)
  • Baked potatoes + white cheddar cheese and/ or coleslaw
  • Potato & vegetable pakoras
  • For snacking & treats: nuts, hummus + carrots, roasted chickpeas, sliced bananas with nut butters, greek yogurt + raw honey, smoothies, good corn chips with guaqemole, avo chocolate mouse, rice cakes with butter, honey or marmite.

These are my food rules for children.

– Kid’s food should be easy to eat (chop or shred vegetables finely), as well as fun to eat (the messier the better).

– Kid’s should be hungry at meal times

– They should help prepare meals and sometimes get to choose what will be for dinner (just give them a choice between two options)

– They don’t have to finish everything on their plate, but they also can’t have anything other than what was on offer at dinner….if they feel hungry later they have to eat some more of what was for dinner/lunch (credit to my sister in law for this one).

– Don’t underestimate their palatte’s tolerance for strong flavour’s, and introduce your favourite food’s early, the last thing I feel like doing is cooking two different meals every night.

– If they dont like vegetables chop and shred them finely and hide them in the sauce.

– Kids love assembling their own food; stuffed pitta, veggie burger, salad, veggies + quinoa etc, food that requires a couple of healthy dips.

Lastly some more sand in your eye; I am sharing some of my girl’s best snacks…just in case you havent tried any of these, sliced banana with peanut butter, rice cakes with a nut butter or tahini, hummus + raw carrots, olives, fruit smoothies and nuts.

Happy cooking with your mini’s, with ♡, the yoga kitchen