Category: Healthy food/drink

Brussels Sprouts and Quinoa Salad

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Hello, Everyone, I hope you are having a great day.

I think I ate quinoa 3 days in a row one week because I was loving it so much. It takes little time to cook and the quinoa is such a light grain that which makes it perfect for late evening meals. Usually after eating rice you can feel quite full or bloated even after a small portion but with quinoa you don’t feel full afterwards at all. This is a very basic recipe and sometimes the simplest things really are the best. There’s different components in this meal which adds to the taste, texture and aroma making it such a delight to eat.

Recipe: Quinoa and brussels sprouts salad (serves 1)

Ingredients

30g quinoa

1 tbsp red lentils, soaked over night

150ml vegetable stock

1 tbsp pumpkin seeds, toasted

1 tsp desiccated coconut

1 inch spring onion, finely sliced

3 Brussels sprouts, shredded

Pinch of chilli powder

Method

  • Wash the quinoa and lentils in a small pan the pour in the vegetable stock. Place on a medium heat and leave to simmer gently for 20-25 minutes until both are fully cooked.
  • In the meantime, prepare the other ingredients and set aside in a bowl. Toast the pumpkin seeds in a dry pan, slice the Brussels sprouts and cook in a dry pan for 3 minutes until slightly cooked and slice the spring onion. Also, add the desiccated coconut to the bowl.
  • Once the quinoa is done, mix everything into the pot and serve.

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Sautéed Vegetable Pasta

itsangie4 Comments

Hello Everyone, I hope your day has been well.

There’s so much going on in this dish, from the colours, flavours and textures, which make it so exciting to cook and eat. Although there are many components to the dish, a lot of it can be prepared in advance and it doesn’t take too long to make overall. The inspiration behind this recipe was to create something comforting and warming, using mainly low-glycemic index foods like kale, onion, peas and wholewheat pasta. As we are moving into the Autumn season, with slightly cooler weather it is so nice to consume meals which are perfect for cozy nights in. This is so tasty and very filling in the most perfect way. For added protein, you can sprinkle in some lentils.

Recipe: (1-2 portions)

Ingredients

1/2 tsp olive oil

1/4 red onion, diced

Pinch of: salt, dried herbs and chilli flakes

1/2 tsp tomato puree

250ml vegetable stock

1 sweet potato, cubed

l kale, roughly chopped

1 large handful, fusilli

2 tbsp frozen peas

2 slices ham, cut into squares

Sprinkle of sesame seeds

Sprinkle of pumpkin seeds, roasted

Method

  • Prepare all of the ingredients from the list above and put into separate containers.
  • Heat the oil in a deep pan and once hot add the onion and cook for a few minutes until soft. Season the onions with roughly a pinch of salt, chilli flakes and dried herbs, then mix in the tomato purée and vegetable stock.
  • Cook your fusilli according to the packet instructions, drain and set aside.
  • In the meantime, add the cubed sweet potato to the onion mix and leave to simmer for 10-15 minutes until fully cooked.
  • Once the pasta is done, add to the pan along with the kale, peas and ham cooking for a final 5 minutes.
  • After everything is fully cooked, give it a final stir and sprinkle on the sesame and pumpkin seeds.

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*This recipe uses low-glycemic foods but doesn’t support dieting.

Pasta Toppings

itsangie4 Comments

Hello Everyone, I hope your day has been well.

A quick post for a healthy salad topping idea. Just a simple thing you can rustle up to add more nutrients to your meal with minimum effort. You also get a range of textures to add some crunch to your meal. Simply prepare the ingredients below and sprinkle over your salad. The cucumber is light and refreshing and provides the body with water and soluble fiber, being low in calories. Radish is a delicious root vegetable, which can spice up a meal as they sometimes have a peppery taste. Walnuts have so many health benefits but my favourite is the high source of phytochemicals that support brain function and health. Sesame seeds although small are a great source of nutrients that support optimal immune function, including iron, zinc, and copper.

Ingredients:

  • Radish
  • Cucumber
  • Walnuts
  • Sesame seeds

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*Check your countries portion recommendations for optimal nutritional benefits.

Chickpea Cauliflower and Coconut Curry

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Hello Everyone, thanks for stopping by my blog.

Today I have a delicious vegetable curry perfect for all the family. I’ve added a little brown sugar for sweetness, even though it isn’t traditional in a curry it really adds to the flavour. I’ve used dried chickpea’s which have been soaked overnight to aid in better digestion and also help with reducing the cooking time. Although the chickpeas were cooked for just over 25 minutes, they still had a bite to them but delicious nonetheless.

Recipe: Chickpea cauliflower and coconut curry (serves 2-3)

Ingredients

1 tsp oil

3 slices of red onion, diced

150g dried chickpeas, soaked overnight

1/3 turmeric

Pinch of salt

½ tsp cumin

1/3 coriander

400ml coconut milk

1 tsp tomato puree

100g cauliflower, chopped

100g broccoli, chopped

1 leaf kale, shredded

½ tsp brown sugar

20g cashew nuts, toasted

1/2 tsp sesame seeds

Serve with rice or flatbread

Method

  • Prepare all of the ingredients above first. Remember to soak the chickpeas overnight so that they are easier to cook and be absorbed in the stomach. Cut a few slices of onion and then dice, wash and chop the vegetables and then lightly toast the cashew nuts and set aside.
  • Heat the oil in a pan and once hot, add the onion cooking for a few minutes. Drain the chickpeas and add to the pan, season the chickpeas with cumin, salt, turmeric and coriander.
  • Stir in the coconut milk and tomato puree then cover with a lid on a medium simmer for 15 minutes.
  • Next stir in the broccoli, cauliflower, kale and sugar, leave on a gentle simmer for 7-10 minutes depending on how soft you want the vegetables to be.
  • Once everything is fully done, sprinkle on the toasted cashew nuts and sesame seeds, then serve and enjoy.

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Warm Quinoa and Kale Salad

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Hey Everyone, I hope your day has been well.

This meal was completely inspired by the Ovulatory phase of the monthy cycle and I’ve included foods which will support your body during this time. The Ovulation phase is the hot phase of the cycle so eating raw foods is beneficial for your body at this stage. For example, I’ve used ingredients like kale and Brussels Sprouts which have been lightly sautéed but could also be eaten raw. This meal was super tasty, very flavoursome and makes a great light lunch or dinner.

This recipe has a range of flavours from the vegetable stock, turmeric and vegetables but for added flavor you could even season your prawns. I opted for chilli powder, garlic powder, and paprika for a fiery kick. From the final photo, you can see that the quinoa and lentils were slightly over cooked but it didn’t affect the taste at all, with the toasted pumpkin seeds and the sauteed vegetables there was honestly so much texture with each bite.

Recipe: Quinoa and kale salad (serves 1)
Ingredients

30g dried quinoa

20g red lentils

240ml vegetable stock

1/5 tsp turmeric powder

10g pumpkin seeds, toasted

30g kale, shredded

3 Brussels Sprouts, shredded

50g prawns

1/3 spring onion, sliced

Method

  • Toast the pumpkin seeds in a dry pan and set aside.
  • Slice the spring onion and set aside with the pumpkin seeds.
  • Boil the kettle. Use tap water to thoroughly wash the quinoa in a pot. Cook the quinoa according to the packet instructions, adding in the lentils. Once cooked drain off any excess liquid and leave for 10 minutes.
  • In the meantime, add a drop of oil to a pan and cook the shredded kale and sprouts for 3-4 minutes. Add the prawns to the pan and cover with the vegetable mix, cooking for a further 3 minutes until the prawns are fully cooked.
  • Once everything is cooked, mix together in the pan and serve.


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Recipe inspired by book: In The Flo by Alisa Vitti