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Posts Tagged ‘vegetarian’

Upton’s Naturals Meal Kits

Written by Lee on . Posted in Food & Drinks, Ingredients, Reviews

Upton's Naturals have done it again (read my previous review here). But this time they've made it even simpler and quicker to eat 100% vegan, real, whole ingredients...already made into a real meal!

Without dehydrating or adding loads of chemicals and extra preservatives, Upton’s Naturals have managed to make two beautiful Thai inspired curries with real, fresh and vegan-friendly ingredients.

The benefit of these two healthy meal kits is that they're not only delicious but super simple to get on the table. With a busy schedule or after a long day of work, sometimes it's hard to find the energy and time to create a whole meal from scratch. With Upton’s Naturals kits on hand, lunch or dinner can be ready within minutes!

First new addition to the menu is a massaman curry. While it's based on an authentic Thai recipe, it doesn’t make use of any animal products. Instead, the curry is made with coconut milk, tofu, and vegetables like carrot, green beans and potato served with rich purple rice.

The Thai curry noodle dish is great for a quick and healthy work break lunch that isn’t from the cafeteria. This noodle curry includes winged beans which are rich not only in protein but also in antioxidants like tocopherols that help the body use vitamin A.

Cooking each of these curries on the stove top only takes about 3-5 minutes and leaves an aromatic hint of flavours like lemongrass, cumin, coriander, nutmeg, cinnamon, and star anise drifting through the kitchen!

With meals priced from only $8.95, Upton’s Naturals offer cost-effective convenience without the processed, pre-made junk from a convenience store.

Just simple, real food made into real meals.

Visit Upton's Naturals or follow them on Twitter,  facebook and instagram.

Jo & Co B-Mite Savoury Spread

Written by Lee on . Posted in Food & Drinks, Ingredients, Reviews

Move over vegemite...there’s a new savoury spread taking over the shelf!

Jo & Co Foods is a healthy food company dedicated to producing food that tastes delicious and is also good for you and your gut.

They have a specially created B-Mite savoury spread which is crafted from natural and certified organic ingredients. Made with 7 naturally occurring B vitamins, antioxidants, omega-3, amino acids and peptides, the spread works to help convert our food into fuel, enabling us to stay energized throughout the day.

BMITE is a blend of naturally occurring vitamins, minerals, antioxidants, omega-3, amino acids & peptides providing you with instant energy & mental alertness. These help to provide you with immune system, digestive system, and cardiovascular support.

This dairy-free, vegetarian and vegan-friendly spread is filled with delicious ingredients including organic sesame seeds, organic tamari (soy), nutritional yeast flakes, organic coconut cream, organic maple syrup, garlic, pineapple and ginger spices.

It is absolutely delicious as a spread on toast, in a sandwich, served with crackers and avocado, or to add an umami flavour hit to savoury dishes or sauces.

Since BMITE contains certified organic ingredients, it ensures the quality of nutrition and the protection your gut microbiome remains supported for the health of mind and body.

A healthy alternative to store bought vegemite is now here! With ingredients crafted by nature, you'll love the health benefits in a tasty snack without all the effort!

Find out more about this delicious and healthy spread here and follow them on instagram here.

Vegan Caesar Salad

Written by Lee on . Posted in Blog, Blog Dinner, Blog Lunch, Blog Salads, Dairy Free, Gluten Free, Organic, Seasonal, Supercharged Food Menu, Vegetarian, Wheat Free, Yeast Free

Whether you’re a vegetarian, flexterian, #meatlessmonday follower, vegan or just trying to cut down on your overall meat intake, everyone can benefit from eating meatless meals. Sometimes it's just hard to know the best way to go about this. Is it okay to eat soy? How good are those faux soy meats? Why is my tofu forever-soggy and tasteless?

Ever had a friend that you dig but everyone seems to misunderstand them?

This friend only ever has good intentions; they're always kind and caring. Yet, people seem to create rumours about them and demonise them.

This, my friends, is how I feel about soy.

I think it’s fair to say that as a society, we’ve created a fair bit of fear around soy. I’ve heard some crazy rumours about soy in the past - like that it'll make men grow man-boobs, ruin female hormones and be harmful to heart health.

While I do agree there are soy products that aren’t so good for us, like non-traditional, GMO soy cereals, soy thickeners used to emulsify products or plastic-tasting fake meats, there are good quality and traditional sources of soy that can be beneficial to your wellbeing in moderation.

Organic and non-GMO soy products such as miso, tempeh, natto and tofu are all great sources of protein, vitamins and minerals. Consuming non-GMO soy products is a great way to get a tasty source of protein and minerals in while cutting down on your meat intake. 

There’s a little-known community of people known as the Okinawans in Japan. They follow a plant-based diet which involves low levels of dairy and grains, and a plethora of colourful vegetables and soy products. They have one of the lowest risks of atherosclerosis, hormone issues and hypertension in the world. They’re one of the healthiest communities on the planet and they regularly consume healthy versions of soy - something must be up here!

Tofu's less popular, but definitely better-looking older cousin, tempeh, is also made of soybeans. However, tempeh is made of fermented, cooked soybeans,  meaning it's less processed than tofu and higher in both protein and fibre. This fermentation process makes it easier for us to digest and makes it rich  in probiotics which are key to healthy gut microflora. Probiotics help us break down sugars, control harmful bacteria, fight diarrhoea, relieve indigestion, resist against chronic inflammation and boost immune system function.

Tempeh is also rich in antioxidants and anti-inflammatory properties that can help protect blood vessels from oxidative and inflammatory damage. Tempeh is also high in protein so it can be a beneficial addition to your diet if you're trying to lose weight and/or build muscle.  While soy may not contain as much calcium as regular milk, it does contain triple the amount of magnesium which is a great mineral for maintaining bone and muscle health. 

For those of you who've never tried tempeh before, it has a slightly earthy and sweet taste and is firm and chewy in texture.

If you want more vegetarian and vegan recipes, my cookbook Eat, Clean Green and Vegetarian has over 120 delicious and nutritious plant-based recipes. They're seriously good. 

I've spiced up this tempeh and placed it into a delicious caesar salad and let me tell you, your meat-inclined friends won't even know the difference!

 I'd love to know what you guys think! Leave a comment below 🙂

Vegan Caesar Salad

Ingredients

  • 3 tablespoons extra virgin olive oil
  • 1 block of tempeh, chopped into (1/4 inch) cubes
  • 3 tablespoons wheat-free tamari
  • 1 Cos lettuce, washed, dried and torn
  • 1 small bunch shallots, roughly chopped

Dressing

Method

  • Heat the olive oil in a frying pan over medium heat and fry the tempeh for five to ten minutes, or until golden. Add the tamari and heat until warm. Remove from the heat and set aside to cool.
  • To make the dressing, mix all the dressing ingredients together in a bowl.
  • Place the Cos and shallots in a bowl and spoon over the dressing, tossing to ensure the salad is evenly coated. Sprinkle the cooled tempeh over the top and serve.

Supercharged Dahl (It’s Totally Dahl-icious!)

Written by Lee on . Posted in anti-inflammatory, Autumn, Ayurveda, Blog, Blog Dinner, Blog Lunch, Dairy Free, Eat Right for Your Shape, Flavour of the month, Gluten Free, gut healing, gut health, Nutrient Rich, Organic, Seasonal, Summer, Vegetarian, Wheat Free, Winter, Yeast Free

I think we all know those people who love and embrace everything about India, the sights, the culture, the colours and especially the FOOD!

Some of them take trips every year, stay at a minimalist yoga retreat and come back totally ‘spiritual’, #cultured and a changed person. 

If you're one of those people or anything like me, half Indian and half English and living between two cultures, or if you're just looking for a gentle reminder to get your 'Eat Pray Love' on, then you’ve come to the right place! 

If an Ashram sounds a little too hard-core right now, I’ve got the perfect dish that’ll make you feel as if you’re ‘connecting to your core’ and being healed internally by the local medicine man.

Transform your kitchen into an Indian land of spices with all of the aromatic colours and flavours of this beautiful country. I’m helping you put the authentic back into Indian food with a DAHLiciously easy dinner that is equally warm, comforting, wholesome and supercharged!.

Indian food has a way of catering to everyone’s food preferences – whether you’re gluten-free, vegan, sugar-free or anything else-free, this dahl can be catered to suit your needs. It’s Indian cooking made easy and people-friendly.

So, what is Dahl (or daal or dal)? It’s an Indian dish of curried, spiced lentils. It’s one of my favourite meals to make when I’m in a CURRY because it’s quick and simple. I’ve included anti-inflammatory turmeric, high-fibre lentils, antioxidant-rich garlic, nausea-relieving ginger and digestive-improving cumin to make this dahl rich in nutrients and perfectly grounding. This superb combination is warming and immune-boosting to help fight off colds all year long.

Growing up with my Indian background, lentil dahl has always made me feel at home.  If you want to know more about my ever-evolving love of India and Ayurveda, you can read about my Indian adventures or check out my Ayurvedic-inspired book, Eat Right for Your Shape

Let’s talk about the star of this Bollywood show - Lentils!

Lentils aren't just a good option for plant-based enthusiasts. These legumes punch way above their weight when it comes to protein, iron and nutrients.

Lentils are a low-calorie, nutrient-packed legume with a nutty and earthy flavour. They contain a great source of prebiotics which means they benefit our existing gut bacteria and feed our communities of healthy flora to keep  everything running smoothly :oops:.  Lentils also contain dietary fibre, protein, iron, B1, zinc, potassium and more!

Because they're high in insoluble fibre, they can help prevent constipation and even relieve irritable bowel syndrome.  They're a plant-based source of both protein and iron that can help lower cholesterol, stabilise blood sugar and look after heart health. These little legumes can also help with weight loss because they’re high in nutrients like fibre, protein, minerals and vitamins and low in calories which means they keep us full and satisfied - Bonus!

Just remember, lentils aren't everyone's best friend. They can increase flatulence so if you're trying them out for the first time, I suggest eating them with close friends or family or soaking them beforehand. 

Supercharged Dhal

Just like fine wine and cheese, there’s something about dahl that only gets better with age. This dahl makes for the perfect lunch the next day. That's, if you haven’t finished it before then!

Ingredients:

  • 2 cups red lentils rinsed
  • 4 cups vegetable stock or water
  • 2 tsps turmeric
  • 2 knobs unsalted butter
  • 2 tsps cumin seeds
  • 3 cardamom pods lightly crushed
  • 4 cloves
  • 4 cloves garlic, finely sliced
  • 1 small onion, finely chopped
  • 1 fresh green chilli deseeded and finely sliced
  • 1 inch piece ginger grated
  • 1 1/2 cup chopped tomatoes
  • 1 inch cinnamon stick or 1/2 tsp cinnamon
  • 1 tsp coriander
  • pinch sea salt

Method: 

Place the lentils in a pan add stock or water to cover and bring to the boil (skimming off any scum that rises to the top).  Once boiled turn heat down to a gentle simmer and add turmeric and 1 knob butter. Cover with a lid, and let simmer (about 15 mins) stirring occasionally and adding more liquid if required.

In a small frying pan, over a medium heat place a small amount of butter and add cumin seeds, cardamom pods, cloves and fry for about a minute until fragrant (the seeds may pop).

Remove the tempered spices from the pan and set aside in a small bowl.

Melt remaining butter in the same frying pan over a medium heat and fry garlic, onion, chillies, grated ginger and tomatoes, add the cinnamon, coriander and tempered spices and cook until onion is translucent.

Remove from the heat and set aside until lentils are cooked through, then stir through spice mix.

Season to taste, ladle into bowls and serve with fresh coriander.

My Bestest Ever Roasted Vegetable Stock

Written by Lee on . Posted in anti-inflammatory, Blog, Candida Friendly, Dairy Free, Dinner, Fasting, Gluten Free, gut healing, gut health, Heal Your Gut, healthy gut. digestive health, Healthy Meals, micro flora, microbiome, Nutrient Rich, Organic, Sauces, Seasonal, Shopping List, Soup, Soups & Salads, Spring, Sugar Free, Summer, supercharged food, Supercharged Food Menu, Vegetables, Vegetarian, Wheat Free, Winter, Yeast Free

roasted-veg-stock

“Good broth will resurrect the dead,” reads a South American proverb.

Escoffier claimed “Indeed, stock is everything in cooking. Without it, nothing can be done.” A staple and medicinal cure-all in traditional households and the prime ingredient in classic gourmet cuisine, stock or broth made from meat or vegetables is a beautiful meal-base ingredient to always have on hand in the freezer, and has been revered for generations for its ability to nurture the sick and nourish families.

For chefs, stock is the charmed elixir for making soul-warming soups and spectacular sauces.

Vegetable broths made mindfully at home are one of the cheapest and easiest ways to use up leftover veggies, making it a fabulously frugal and environmentally friendly household staple.

If you’re looking to be a more conscious consumer, a homemade stock using up all of your on-hand veggies are the perfect way to enter into the world of frugality, and can help you to justify spending a little extra on quality organic ingredients as you find use for every last skerrick of produce to create delicious meals for you and your family to enjoy.

Beyond adding delicious flavour as the bases of sauces, stocks, soups and stews, they also act as a supercharged “tonic” that are wonderful for adding a dose of healing nutrients that are empowering for health.

Many of the minerals and vital nutrients contained within vegetables are actually bound up within the cell walls of the raw product. Long, slow and gentle cooking actually allows for the breakdown of the cell walls of veggies so that your digestive system can have easy access to the uptake of nutrients.

This is an especially helpful process if you suffer from leaky gut or malabsorption.  Adding broths and stocks is an extra insurance policy to ensure that your body is being flooded with easy-to-digest nutrients and it's one of the staples in my book Heal Your Gut and Heal Your Gut online programs.

I love to experiment with different flavours of seasonal vegetables, herbs and scrap leftovers to create nourishing stocks and tasty, nutrient-rich broths that are both delicious and healing.

Daikon and Endive Salad with a Creamy Spiced Dressing

Written by Lee on . Posted in Blog Dinner, Blog Lunch, Blog Salads, Dairy Free, Gluten Free, Nutrient Rich, Organic, Sauces, Seasonal, Spring, Sugar Free, Summer, Vegetarian, Wheat Free, Yeast Free

daikon and endive salad It’s that time of the year again in Australia. When spring comes around, everybody seems to be “going on a detox”. It’s on the cover of every magazine, a billion celebrities are bestowing it's virtues and it’s very tempting to want to “spring clean” your body and jump on the band wagon.
Although I don’t advocate going on a strict juice detox, I like to naturally support and assist my body's detoxification process by eating specific detoxifying and digestion-enhancing foods.
So today I'm sharing a recipe that will improve your digestion and cleanse your body once you have Healed Your Gut, so you can enjoy for vibrant and energized spring, as opposed to a depleted, post fad detox one!
This recipe is a delicious, fresh salad of daikon and endive, two very powerful vegetables when it comes to digestion and I have topped it off with a spoonful of creamy spiced dressing.
Daikon, a giant white radish and a cousin to red radishes, is used abundantly in Japan and Korea to aid digestion and cleanse blood.
Raw daikon is rich in digestive enzymes, similar to those found in the human digestive tract (amylase, diastase and esterase), which makes it the perfect addition to any meal, especially for people with a weak digestive system as the enzymes assist with the digestion of heavier foods, such as oils and proteins.
To reap all of its super powered digestive benefits, raw daikon is best eaten grated and consumed immediately, as almost half of the enzymes are lost after just thirty minutes.
Other benefits of daikon include:
  • diuretic properties (daikon activates the kidneys tor release excess fluids)
  • decongesting properties
  • good source of vitamin C, and other anti-oxidants to help fight free radicals and boost immunity
Endive, also known as witlof, is another interesting vegetable that will gently cleanse your body and improve your gut function.
As its rich in fiber it helps to flush waste and toxins out of your body to support the detoxification process. Its bitter taste will enhance the body’s digestive function by stimulating the bile production in the liver, which in turn will help the digestion of fats.
The yoghurt and tahini dressing, with its Indian and middle-eastern spices, turns this salad into a bowl of creamy deliciousness. Try this recipe and let me know how you like it...
Daikon and endive salad with a creamy spiced dressing
Serves 4
Salad, ingredients:
  • 4 cups daikon, peeled and freshly grated
  • 2 endives, chopped
  • 2 carrots, peeled and grated
  • 2 tablespoons fresh coriander, chopped
  • 2 tablespoons fresh mint, chopped
  • juice of 1 lemon
  • 1 teaspoon rice malt syrup
  • ½ teaspoon Celtic Sea salt
  Dressing, ingredients:
  • 1 cup goat’s or sheep’s milk yoghurt (or coconut yoghurt for dairy free)
  • ½ cup tahini
  • juice of 1 lemon
  • 2 tablespoons cider vinegar
  • 2 tablespoons rice malt syrup
  • zest of one lemon
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1/2 teaspoon minced ginger
  • 1/2 teaspoon ground turmeric
  • ½ teaspoon cinnamon
  • pinch of cayenne pepper
  • crushed hazelnuts, fresh coriander and fresh mint to serve
  Method:
  • In a bowl, mix daikon, endive and carrots.
  • In another small bowl, whisk together lemon, rice malt syrup, salt, coriander and mint.
  • Mix together with the daikon, endive and carrots and let marinate for 15-30 minutes.
  • In the meantime, prepare the dressing. In a bowl, whisk together the yoghurt, tahini, lemon juice and zest, apple cider vinegar and rice malt syrup. Add the cumin, coriander, ginger, turmeric, cinnamon and cayenne pepper. Combine well. Store in the fridge.
  • When ready to eat, serve over the daikon, endive and carrot mixture.
  • Mix well.
  • Serve with some crushed hazelnuts, fresh coriander and mint.
To find out more about my Heal Your Gut four week program, click here.    

Vegetable Thoran

Written by Lee on . Posted in Blog, Blog Dinner, Blog Lunch, Candida Friendly, Dairy Free, Gluten Free, Nutrient Rich, Organic, Seasonal, Spring, Sugar Free, Summer, Vegetarian, Wheat Free, Winter, Yeast Free

10251927_748658795185839_7696725495682177106_nKeep Korma and Curry On.

India is a controlled and chaotically enriching assault on the senses which has altered my perception on reality forever. I would go as far as to say that it quite literally blew my mind. 

There are so many things to love about a place that holds the most wonderfully vibrant and alive cuisine in the world, coupled with an ancient system of healing and what's not to love about the traditional home of downward dog?

So what was my biggest takeaway from India?

I met a myriad of wonderfully genuine and generous people who I felt had a strong sense of kinship and community, perhaps I noticed it more because I could see people’s dependency upon one another.  And not just the kind of dependency which involved getting a step further ahead in business or a personal advancement.  It was more of a matter of sticking together for the sole purposes of survival.  Being immersed in the human element of India and its people gave me an insight and a sense of perspective that can’t be found on a facebook highlight reel.

What did I learn? 

I learnt that it’s not about living your dream.  It’s about living your purpose.  And for me these two things are very different.  For some people living your purpose may be enjoying a simple, happy and uncomplicated life engulfed in personal meaning. For others it may mean the difference between a job and a calling. For me it is both.

The external chaos of India compels you to explore your internal world, let go of the extrinsic and live in the intrinsic to be able to cope with all that is happening externally, the people with leprosy, the snake charmers, a herd of cows on the road, bustling and beeping traffic and a lack of sanitation.  It makes you try to want to understand more than who you are and what your values are, but what your true purpose on this planet is.  For me being in India meant being comfortable with feeling uncomfortable most of the time which helps you to find your purpose sooner.

Speaking of takeaway, the initial reason for my food safari was an urgent craving to delve into the richness and healing properties of Ayurvedic nutrition and cooking and to sink knee-deep in learning about how to eat right for your constitution or dosha.

Raw Almond Croquettes

Written by Lee on . Posted in Autumn, Blog, Blog Dinner, Blog Lunch, Blog Snacks, Candida Friendly, Gluten Free, Nutrient Rich, Organic, Seasonal, Spring, Sugar Free, Summer, Vegetarian, Wheat Free, Winter, Yeast Free

When I fall in love with something I eat it repeatedly. 

Take these delicious almond croquettes for example, even the name evokes in me a warm fuzzy feeling. Every time one enters my mouth, I still have that same old familiar first encounter feeling, you know the one that never quite leaves you, the one that is at its most natural. Like first love.

Speaking of natural these croquettes are a world away from the diminutive, bread crumbed, deep-fried, old style versions, full of binders and fillers that loiter in counter-top bain-maries at fast food joints getting drier by the moment.

A brief history lesson into croquettes, from the French verb croquer, "to crunch" and you’ll find that they've been hanging around for centuries, with food historians believing that recipes for croquette-type dishes likely descended from Ancient Roman rissoles. These little football shaped snacks were not built in a day.

Roast Pumpkin and Tamari Seeded Brown Rice Salad

Written by Lee on . Posted in Blog, Blog Dinner, Blog Lunch, Blog Salads, Dairy Free, Gluten Free, Nutrient Rich, Seasonal, Sugar Free, Vegetarian, Wheat Free, Winter, Yeast Free

The perfect winter salad

This recipe is legen...wait for it...dary.  I absolutely adore pumpkins, and they’re really going off at this time of year. Whenever I’m blessed enough to have one of these golden girls at home, the first thing that comes to mind is pumpkin soup. But there are so many other possibilities with this versatile wonder vegetable, and limiting it to a standard soup, or even a jack o’ lantern isn’t giving this vegetable the recognition it deserves.

Pumpkins are one of my favourite veggies, because they’re so sumptuously sweet and oh-so comforting. In the cooler months that’s all you really want right? Something that’s going to fire off your senses, but also give you that big hearty cuddle that wholesome cooked veggies can bring. A raw salad is often the last thing you want to dig into in the middle of an icy, wearisome day. It can sometimes feel like a punishment having to dig your teeth into such a crunchy, cold concoction. When the warm weather hits, sure; bring on the raw, juicy, cold veggies. Pile them on high. But when the cooler months arrive, you need something a little bit more welcoming; and a bit of gorgeous, glowing, roasted pumpkin can really make the difference.

Baked Turnip Casserole

Written by Lee on . Posted in All, Autumn, Blog Dinner, Blog Lunch, Candida Friendly, Dairy Free, Gluten Free, Nutrient Rich, Sugar Free, Vegetarian, Wheat Free, Winter, Yeast Free

Turnips are Tops

Although turnips are not a vegetable in vogue, turnips, in my humble opinion are simply tops. 😉 You know when you look around the table and see people making faces it’s usually because they are disappointed that they aren’t consuming potatoes but unassuming turnips, although not everyone’s favourite are just as delicious in this savoury dish.

If you are watching your insulin levels and are wary of starchy vegetables, turnips make a great potato replacement with the added bonus of being a member of the famous cruciferous vegetable family…think Broccoli, Cauliflower, Kale.

As a result turnips are brimming with disease fighting phytochemicals, allowing the body to defend itself from cancer causing substances. Got a cold? nix the glass of sugary OJ and opt for some turnip casserole…with the juice content of turnips having twice as much vitamin c as its sweet counterpart this dish will have you feeling on top of the world.

If you’re wondering what turnips to use, generally older turnips have a more identifiable and stronger flavor than young turnips. Smaller and younger turnips are sweeter in taste so for a more savoury dish try larger turnips.

Nutritional Yeast, which I use often and sprinkle it into as many dishes as I can, is the perfect substitute in creating that cheesy twist to meals sans the dairy which many people can find troublesome and hard to digest. For people who are on a restricted anti-candida diet it’s ok to consume nutritional yeast as it will not affect candida.

As nutritional yeast is a type of deactivated yeast, it won’t ferment in your stomach and affect healthy gut flora that you are trying to cultivate. What it will do however, is provide you with an amazing spectrum of B-vitamins. Think a few of DAYS worth of thiamin, riboflavin, niacin, B6 and B12.

Baked Turnip casserole is an enjoyable way to incorporate turnips into your meals and turn you from a turnip hater into a turnip lover.

Baked Turnip Casserole

SERVINGS
4-6

INGREDIENTS
5 round turnips cut into quarters
4 TBS extra-virgin olive oil,
4 TBS almond milk

3 TBS nutritional yeast flakes
1 onion, finely chopped

3 garlic cloves sliced finely
1 stalk celery, finely chopped
1/2 cup red pepper, finely chopped

1 tsp thyme
sea salt to taste
freshly ground black pepper to taste
paprika to garnish

PREPARATION
Cook turnips in boiling salted water until tender, about 15 minutes.


Preheat oven to 230 Celsius
Meanwhile In a frying pan heat half (2 TBS) of EV olive oil over medium heat

Sauté onions, celery and red pepper until tender, remove from heat and set aside

Drain turnips then replace in saucepan and add milk and mash with a masher or fork and season. You can also do this step in a blender.

Now add onion mixture, mix gently and add thyme
In a casserole dish place remaining olive oil and spoon mixture into the dish

Sprinkle with nutritional yeast flakes and bake for 15 minutes

Enjoy 🙂

Stuffed Tomatoes with Cashew and Spinach

Written by Lee on . Posted in All, Autumn, Blog Breakfast, Blog Dinner, Blog Lunch, Candida Friendly, Dairy Free, Dessert, Gluten Free, Nutrient Rich, Organic, Spring, Sugar Free, Summer, Vegetarian, Wheat Free, Winter, Yeast Free

Stuffed Seasonal Delights

Tomatoes are one of nature's true super foods.  They can be cooked in a variety of ways, added to soups, pastas and served up with salads.  If you want to try something adventurous like the Greeks do why not try Stuffed Tomatoes?  An exotic way to incorporate a host of delcious in-season vegetables into one glorious mouthful.

This plump and fulfilling meal can be eaten on its own, with a crunchy salad or as a side dish accompanying your main.

You can devour these cheeky parcels of goodness for breakfast lunch or dinner, they're an anytime of the day delight.

Organic or vine ripened tomatoes are the best to use in this recipe, as they'll not only taste delicious but will create a dramatic and striking effect especially if you want to keep the lids of the tomatoes which you have sliced off and pop them on top like a Top Hat.  The vibrant colours are beautiful together and if you sprinkle on nutritional yeast flakes before you put on their hats you'll get a cheesy, nutty and sweet sensation all in one bite.

Being a high-source of vitamin C, A and B and magnesium, phosphorous and calcium makes tomatoes an extremely nutritive option. They're also a great source of chromium, folate and fibre....who would have thought so much goodness would come from the humble tomato!

If you've never had the pleasure of stuffing a tomato before its quite simple and really alot of fun.

Here's what you'll need...

Ingredients

  • 5 -6 large organic tomatoes
  • 1 cup chopped onion
  • 4 garlic cloves chopped finely
  • 1 cup fresh spinach leaves
  • 1 cup basil leaves
  • 1/2 cup cashews
  • 1 TBS nutritional yeast flakes (optional for sprinkling on before they go into the oven)
  • ½ cup cold pressed extra virgin olive oil
  • 3 TBS fresh lemon juice
  • 1 TBS lemon rind
  • Celtic sea salt and black pepper to taste
How to make:
  • Preheat oven to 180 degrees celsius
  • In a little olive oil saute onions and garlic until brown
  • Scoop out flesh of tomatoes and set aside

Scoop out the Flesh

  • Put all remaining ingredients into a food processor adding olive oil slowly and mix seasoning to taste

Vibrant Green

  • Place in baking tray and drizzle with little EV olive oil and sprinkle with nutritional yeast flakes if you have some on hand.
  • Place in oven on middle shelf for 20-25 mins until cooked through

Delicious Alone or As a Side

For more gluten, wheat, dairy, yeast or sugar-free recipes visit www.superchargedfood.com

You can also buy nutritional yeast flakes here.

Happy Cooking 🙂

Lee xo

Quinoa San Choi Bow

Written by Lee on . Posted in All, Blog Dinner, Blog Lunch, Blog Salads, Candida Friendly, Dairy Free, Gluten Free, Nutrient Rich, Organic, Spring, Sugar Free, Summer, Vegetarian, Wheat Free, Yeast Free

San Choi Bow

I'm no San Choy Bow connoisseur but to me the intermingling flavours of this recipe taste just as authentic as the real thing.  Replacing traditional chicken or pork mince with quinoa makes this vegetarian dish an Asian inspired delight and super healthy at the same time. And the fantastic thing is you won't be hungry five minutes later or have to deal with dodgy chemically-laden additives or be met with idiomatic fortune cookies if you make it yourself.

The wonderful benefits of quinoa include it being high in protein, low in carbohydrate, gluten-free, low GI, and an easy ingredient to digest. When cooking quinoa remember to rinse well and cook for approx 12 mins until all water is dissolved. You can also cook quinoa in stock or with herbs to create a flavoursome base for any meal.

Serves 4

Ingredients

  • 8 chilled iceberg lettuce leaves
  • 1 cup quinoa cooked
  • 2 TBS sesame oil
  • 3 TBS wheat free tamari
  • 1 TBS apple cider vinegar
  • 1 TBS freshly squeezed lemon
  • 1/2 cup chopped green beans
  • 2 red chillies chopped finely
  • 1 celery stick, diced
  • 1 red and 1 green capsicum chopped
  • 1 large knob of ginger, finely grated
  • 3 cloves of garlic, diced
  • 1 carrot, diced
  • 2 tsps chopped coriander
  • 1/4 cup spring onion chopped
  • 1 TBS toasted sesame seeds
  • 7 drops liquid stevia

Method

  • In a  a wok or frying pan heat sesame oil and add bean sprouts, green beans, carrot, capsicum, celery, red onion, chilli, garlic and ginger and stir fry on medium heat until brown
  • Add quinoa, apple cider vinegar, wheat free tamari and lemon and season to taste then cook for a further two minutes
  • Remove from heat and spoon mixture carefully into waiting lettuce cups
  • Garnish with toasted sesame seeds, coriander and spring onions and enjoy

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