Browsing Tag

healthy-recipes

Lunch + Dinner Recipes

Spiced pumpkin & chickpea stew vegan stew

25th July 2021

This spiced vegetable and chickpea stew reminds me of a cosy winter afternoon in a bowl.

As always, this is a very simple one pot meal to make. The chickpeas,  along with a helping of brown basmati rice makes this a plant protein powerhouse.

Ingredients:

  • 1 small red onion, finely diced
  • 2 cups of cubed pumpkin
  • 1 cup of shredded kale, tightly packed
  • 2 cloves of garlic
  • 1 teaspoon of fresh ginger
  • 1 400g tin of chickpeas, drained and rinsed
  • 2 tablespoons of coconut oil

Spices etc:

  • ½ tsp cinnamon
  • 2 teaspoons of ground cumin
  • ½ teaspoon of turmeric
  • 1 heaped tablespoon of tomato paste
  • ½ cup of water
  • 1 heaped teaspoon of brown sugar
  • ½ teaspoon of allspice (optional)
  • Sea salt & freshly ground black pepper to taste

Serve with well-cooked brown basmati rice

Instructions:

Start by getting your basmati rice cooking. Setting it aside with the lid on when done to keep steaming and fluff properly.

In a deep saucepan or medium sized pot fry the diced onion until soft & translucent. Then add the pumpkin cubes, season with salt and continue sautéing the pumpkin & onion mixture for a further 5 minutes.

Next add the chickpeas, kale, all the spices and tomato puree, sugar and water – seasoning once again with salt now – then give it a good stir through before turning down the heat, placing the lid on the pot, and then leave it to simmer slowly for 45 minutes.

Then serve with a little salad on the side and a helping of brown basmati rice.

Wishing you radiant health and kitchen contentment ahead,

Marlien

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

 

Lunch + Dinner Recipes

Vintage Sweet & Sour Vegetable Stir-Fry

23rd June 2021

This is my version of old school vegetable stir fry with a sweet and sour sauce. It was delicious and took less than 30 minutes from prep to table. This reminds me of what Vintage Vegetarian food looked like (back when I was a little kid).

You can vary the vegetables (mushrooms, peppers and kale can work well too), whatever you have in the fridge really – because this is all about the sauce. Also I served this with Udon noodles, but buckwheat noodles for a gluten-free option will work perfectly too, or even just jasmine rice.

For protein you can stir in a beaten egg towards the end, or add cubed tofu / tempeh.

I used shredded cabbage, thinly sliced carrots, spring onions and baby spinach (last veg in the fridge I confess).

Instructions:

  1. Cook your noodles/ rice and set aside (you can dress it with a little Tamara or sauce sauce and a few drops of toasted sesame oil)
  2. Then prep your sauce by adding the following to a bowl and whisking together well
  • 2 tablespoons apple cider vinegar
  • 1/3 cup water
  • 2 tablespoons of honey or brown sugar
  • 1 tablespoon of Tamara or soy sauce
  • 1 teaspoon of natural ketchup (optional)
  • 1 heaped tablespoon of corn starch
  • 1/2 teaspoon of salt

3.  Then heat a deep pan or wok and in some coconut, peanut or macadamia oil stir fry your veggies to almost perfection (you can season with a little salt) and then just before your veg is perfectly done stir through the sauce, it will thicken quite quickly.

4. Take it off the heat and serve over your noodles or rice.

Happy cooking

Marlien x

Lunch + Dinner Recipes

Crispy Lemony Tempeh Baked Lemony Tempeh

28th May 2020

Do you love tempeh? If not, you have to try it this way – it will change your mind (your world in fact).

Slice you’re tempeh into ‘fishfinger sized’ pieces.

Then transfer them to a baking sheet, next drizzle with a bit of avocado oil, soy sauce, lemon juice and sprinkle with nutritional yeast and sea salt, then give them a shake so that the ‘marinade’ anoints all sides of your pieces and pop them in a 180degree Celsius pre-heated oven for 15 minutes.

Warming: Addictive!

 

 

Salad, Wellness + Nutrition

Healthy Brain Beet Salad Beet as a Superfood to protect your brain

1st April 2020

Beets and walnuts for your brain, all combined in a really delicious salad.

Scientists say beets may be the new superfood. A new study suggests that a daily dose of beet or beet juice boosts blood flow to the brain, sharpening your mind and potentially creating a safeguard against dementia as you age. In addition walnuts – also found in my ‘clever’ salad is exceptionally high in Omega 3 – and we can all do with a boost 0f Omega 3

It may be just a coincidence that the shell of a walnut looks like a tiny brain, but research suggests that this nut may indeed be good for your mind.

Animal and test-tube studies found that the nutrients in walnuts, including polyunsaturated fat, polyphenols and vitamin E, may help reduce oxidative damage and inflammation in your brain.

 

Despite the surreal and scary time we are living through, I am grateful for the quiet, slow days I can spend with my girls.
I am finding tons of contentment and peace in preparing meals and this one was for lunch.

Ingredients:
3 quartered and sliced beetroot
1 loosely packed cup of kale chips
1/2 wedge of goats-milk feta cheese
1/3 cup of cracked walnuts

Dressing:
1/3 cup of avocado oil
1/4 cup of white wine vinegar
1/2 teaspoon of Dijon mustard
1 teaspoon of honey
Sea salt and black pepper to taste

Boil or roast your beetroot, then simply sprinkle/ crumble the rest of of your ingredients over the top and then add your emulsified dressing – I like shaking mine in a jar.

Happy cooking & nourishing.

Marlien x