Quinoa Sushi

Ingredients (Serves 3):

• 275 Grams Quinoa
• 150 Grams Smoked trout or any other fish that you like
• 1 Cup Greek yogurt
• 2 Tablespoons Wasabi paste, or more to taste
• Lemon pepper to taste
• Salt to taste
• 3 Tablespoons Sushi vinegar
• Nori sheets as needed
• 1 Carrot, shredded
• 1 Cucumber, sliced
• 1 Sweet pepper or bell pepper
• 2 Avocados, sliced
• Black sesame seeds to taste

Method:

1. Rinse the quinoa under cold water & then boil it for 12 min. Drain and set aside. While it is cooking prep the veggies.
2. For the rolls or bowl– slice the pepper and cucumber into strips.
3. Mix the greek yogurt, wasabi, sushi vinegar, lemon pepper & salt. Then add the cooked quinoa and mix until combined. Taste for salt.
4. Place a thin layer of quinoa on top of the nori, sprinkle some black sesame seeds, then add the trout and veggies. Roll it using the mat.
5. Arrange the sliced avocado on top of the roll. Cover with plastic film. Using the mat press a bit so the avocado sticks to the roll.
6. Remove the plastic wrap and slice it into pieces. You can also skip this step & add the avocado with the veggies so it is inside the roll.
7. To make the bowl. Just serve the seasoned quinoa first, then the veggies and trout. Sprinkle some sesame seeds and thinly sliced nori.
Serve with some soy sauce on the side and enjoy!

Low Carb Breakfast Wrap to start off Diabetes Month

If you have been diagnosed with Diabetes or you are pre-diabetic and you need to make radical changes in your current diet – this low carb breakfast wrap is a filling, veggie-loaded option that promises to hit the spot without spiking your glucose levels.

Low Carb Breakfast Wrap (Serves 1)

Ingredients:

  • 3 large eggs, free-range
  • 1 tablespoon unsweetened almond milk
  • 1/8 teaspoon turmeric
  • 1/8 teaspoon cumin
  • 1/8 teaspoon paprika
  • 1 teaspoon olive oil
  • 1/4 cup fresh rocket leaves/watercress
  • 1/4 cup feta cheese, crumbled
  • 1/2 medium carrot, julienned
  • 1/4 red pepper,  julienned
  • 1/4 small zucchini, julienned
  • 2 tablespoons spring onion, chopped

Method:

  1. In a small bowl, combine eggs, almond milk and spices. Beat until well combined.
  2. Heat the olive oil in a small to medium non-stick pan over medium heat for a 5 to 10 seconds.
  3. Evenly pour in the egg mixture. Cook covered over medium heat for 3 to 5 minutes, or until you can easily flip the omelette using a spatula. Flip halfway and cook for another 2 to 3 minutes on the other side.
  4. When ready, remove from heat and let cool completely, about 10 minutes.
  5.  Arrange rocket/watercress leaves on the cooled omelette. Sprinkle the feta cheese on top, then arrange the carrots, red pepper, and zucchini along the middle and sides.
  6.  Roll the omelette,  and then cut in half. Season with salt and pepper.

Filling variations:

  • Smoked salmon/trout
  • Curried butter beans
  • Hummus and avocado

 

Breakfast Banana Bread

Start your morning with this delicious banana bread packed with fibre

Ingredients:

  • 200 grams oat
  • 2 banana’s
  • 2 eggs
  • 1 tablespoon backing powder
  • 215 grams low fat plain yoghurt

Variations:

  • 1 handful of nuts
  • 175 grams blueberries
  • 1 apple (good combination with a little bit cinnamon)

Method:

1. Preheat the oven to 180’C.
2. In a blender add the oatmeal and blend.
3. Then add the bananas, eggs, backing powder and low fat yoghurt and mix until combined.
4. Pour mixture into a bread tin or muffin tin and bake in the oven for 30 minutes.

Enjoy for 2-3 days and store it in the freezer.

 

World Egg Day calls for celebratory Shakshuka

Yes it’s Friday the 13th but this recipe is foolproof! No broken egg yolks here (we hope!). It makes me so happy that we have a whole day dedicated to the humble egg – so versatile, affordable and nutritious. Eggs often get a bad rep for being too high in fat or cholesterol and yes, the egg yolk does contain cholesterol but recent research shows that having 1-2 eggs/day is healthy and in fact, we should be aiming to get in atleast 1 egg/day. Treat yourself to this vibrant and fresh Shakshuka that shows off the egg in all it’s glory!

Foolproof Shakshuka (serves 3-4)

Ingredients:

  • 1-2 tbsp olive oil
  • 1 large yellow onion, chopped
  • 2 green peppers, chopped
  • 2 garlic cloves, peeled, chopped
  • 1 tsp ground coriander
  • 1 tsp sweet paprika
  • 1/2 tsp ground cumin
  • Pinch red pepper flakes (optional)
  • 6 tomatoes, chopped
  • 1/2 cup tinned tomatoes
  • 2 tbsp tomato puree
  • 1 tsp honey
  • 6 large eggs
  • 1/4 cup chopped fresh parsley leaves
  • 1/4 cup chopped fresh mint leaves
  • Salt and pepper

Method:

  1. Heat 2 tbsp olive oil in a large cast iron skillet. Add the onions, green peppers, garlic, spices, pinch salt and pepper. Cook, stirring frequently, until the vegetables have softened, about 10 minutes.
  2. Add the tomatoes, tinned tomatoes, tomato puree, and honey. Simmer until the tomato mixture begins to reduce, about 10-12 minutes. Taste and adjust the seasoning to your liking.
  3. Using a wooden spoon, make 6 “wells,” in the tomato mixture (make sure the indentations are spaced out). Gently crack an egg into each well.
  4. Reduce the heat, cover the skillet, and cook on low until the egg whites are set.
  5. Uncover and add the fresh parsley and mint. You can add more black pepper or crushed red pepper, if you like.

The dirty deets on the glorious egg – here we are:

Nutritional composition per egg (roughly 50g):

  • Energy (kJ): 308
  • Protein (g): 6.29
  • Carbohydrates (g): 0.39
  • Fat (g): 4.97
  • of which Saturated fat (g): 1.5
  • Cholesterol (mg): 212
  • Sodium (mg): 70

Chicken & Courgette Pasta

(serves 2)

Ingredients:

  • 250g courgettes
  • 150gmushroom
  • 100g tomatoes
  • 1 small avocado
  • 50g unsalted cashews
  • 2 tablespoons pesto
  • 1 tablespoons olive oil
  • Clove of garlic
  • Herbs: Basil, salt, pepper

Meat and fish variations:

  • Add 90-120 gram chicken per person
  • Add 90-120 gram salmon per person

Method:

  1. In a pan sauté the garlic and onion in olive oil.
  2. Chop the baby marrow, tomato, mushroom into small pieces, and add to pan.
  3. Cook for a few minutes, until tender
  4. Then add the pesto and herbs to pan
  5. Serve the meal with a sprinkle of chopped cashew nuts and slices of avocado
  6. Can add fish or chicken to dish for more balance 🙂

One Pan Roast Chicken & Veggies

(serves 2)

Ingredients:

  • 2 medium chicken breasts, chopped
  • 1 cup bell pepper, chopped
  • ½ onion, chopped
  • 1 cup brussel sprouts, chopped
  • 1 cup broccoli florets
  • 2 tablespoons olive oil
  • ½ teaspoon salt
  • ½ teaspoon black pepper
  • 1 teaspoon Italian seasoning
  • ¼ teaspoon paprika (optional)

 

Method:

  1. Preheat oven to 200’C.
  2. Chop all the veggies into large pieces. On another cutting board, chop the chicken into cubes.
  3. Place the chicken and veggies in a medium roasting dish or sheet pan. Add the olive oil, salt and pepper, italian seasoning, and paprika. Toss to combine.
  4. Bake for 15 minutes or until the veggies are charred and chicken is cooked. Enjoy with rice, pasta, or a salad.

Five uses for your trusty blender

Has your blender made its way to the back of the cupboard because the idea of making a smoothie in this chilly Winter puts you off ? Dust the handy appliance off ASAP. Here are 5 fantastic uses for your trusty blender.

Homemade Hummus

Ingredients:

  • 200g tinned chickpeas
  • 2 tbsp lemon juice (or more)
  • 2 garlic cloves, crushed
  • 1 tsp ground cumin
  • Salt, to taste
  • 1 tbsp tahini
  • 2 tbsp water
  • 2 tbsp extra virgin olive oil

Method:

  1. Place all of the ingredients into a blender and blend until combined. If not fully blended, scrape down the sides and blend again. Season to taste.

Thai Green Curry Paste

Ingredients:

  • 4-6 medium green chillies, deseeded
  • 5cm piece of ginger
  • 2 cloves of garlic, peeled
  • 1 small onion, peeled
  • 2 lemongrass stalks, trimmed and roughly chopped
  • Small bunch of coriander
  • 1 lime, grated zest and juice
  • 2 tsp fish sauce
  • 1 tbsp olive oil

Method:

  1. Place all of the ingredients into a blender and blend to make a paste. If not fully blended, scrape down the sides and blend again.

Basil Pesto (or any pesto)

Ingredients:

  • 1-2 cloves garlic, peeled
  • 1-2 cups fresh basil, washed
  • 50g pine nuts, lightly toasted
  • 3/4 cup grated Parmesan cheese
  • 5 tbsp extra virgin olive oil

Method:

  1. Place the pine nuts, basil, garlic and parmesan in a blender and process until finely chopped. With the motor running, gradually add the oil in a thin steady stream until well combined.

Tomato Soup

Ingredients:

  • 8-10 tomatoes, halved
  • 2 medium onions, quartered
  • 4 cloves garlic
  • 2-3 tbsp olive oil
  • Salt and pepper, to taste
  • 1/2 cup plain low fat yoghurt/coconut cream

Method:

  1. Place the halved tomatoes, quartered onions, and garlic cloves into a large bowl and add the oil. Season well with salt and pepper, and stir well to coat. Pour the oiled and seasoned vegetables onto a baking tray, and roast at 180C for about 30 minutes.
  2. Set the roasted vegetables aside for 15 minutes to cool and then place the veggies into your blender.
  3. Once the soup is blended, add the yoghurt/coconut cream and, salt and pepper to taste. If you are serving the soup immediately – pour the soup into a pot and heat on the stove top for 5 minutes.

Salsa Verde

Ingredients:

  • 1 cup flat-leaf parsley leaves
  •  1 cup basil leaves
  •  1 garlic clove, chopped
  •  2 teaspoons capers, drained
  •  1/2 cup extra virgin olive oil
  •  1 lemon, juiced
  •  Salt, to taste

Method:

  1. Place parsley, basil, garlic and capers in a blender. Process until finely chopped.
  2. With the motor running, add oil and 2 tablespoons lemon juice to parsley mixture. Blend until well combined. Season with sea salt and pepper.

Blenders are so versatile. From the above mentioned recipes to the humble pancake, frothy lattes or simply grinding flaxseeds – there should be no reason to ever push your blender to the back of your cupboard.

 

 

Have yourself a Merry Christmas in July

Who doesn’t love a mid-year Christmas?

If you are feeling festive this July – give these simple but oh-so-yummy recipes a try.

Salmon with Roasted Veggies (serves 4)

Ingredients:

  • 2 red onions, cut into wedges
  • 2 red peppers, sliced into strips
  • 1 yellow pepper, sliced into strips
  • 1 zucchini, halved lengthways and thickly sliced
  • 1 whole garlic, halved across the middle
  • 2 medium tomatoes, halved
  • 3 tbsp olive oil, plus extra to drizzle
  • 270g cherry tomatoes
  • 4 x 150g salmon fillets
  • Juice from 1 lemon
  • Handful of fresh basil leaves

Method:

  1. Preheat the oven to 200°C.
  2. Place the onions, peppers, zucchini, garlic and tomatoes into a shallow roasting tray. Pour over 3 tbsp olive oil, season with sea salt and ground black pepper, then gently toss to coat.
  3. Roast the veggies for 20 minutes.
  4. Add the cherry tomatoes to the tray and lay the salmon fillets on top. Season, then drizzle with a little more oil and a generous squeeze of lemon juice.
  5. Return to the oven for 10-12 minutes until the salmon is just cooked through and the vegetables are tender. Scatter with fresh basil leaves to serve

 

Image result for salmon and roast veg

Fresh Cherry Crumble (serves 4)

Ingredients:

  • 4 cups fresh pitted cherries
  • 3/4 cup water
  • 2 tbsp raw honey
  • 1/4 cup agave nectar
  • 2 1/2 tablespoons cornstarch

For the crumble topping:

  • 2 tablespoons butter
  • 4 tablespoons coconut
  • 1/3 cup agave nectar
  • 1/2 teaspoon ground cinnamon
  • 1/2 cup rolled oats
  • 1/2 cup finely chopped walnuts or pecans

Method:

  1. Heat oven to 190 C. Lightly spray four ramekins with baking spray or lightly butter the bottoms and sides.
  2. In a medium saucepan, combine the pitted cherries, water, honey, agave, and cornstarch. Stir to blend and put the pan over medium heat. Bring to a simmer; reduce heat and simmer, uncovered, for 10 minutes, stirring frequently.
  3. Divide cherry mixture among 4 ramekins.
  4. Combine topping ingredients and, using fingers, sprinkle evenly over each filled ramekin.
  5. Put ramekins in the preheated oven with a sheet of foil or baking sheet on the rack below to catch drips. Bake for 25 to 30 minutes, or until the topping is browned and the filling is bubbly.

Image result for fresh cherry crumble recipes

 

Individual blueberry cheesecakes

(serves 8-10)

Ingredients:

For the crust:

  • 1 cup packed (200g) pitted dates
  • 1 cup (120 g) raw almonds/walnuts

For the filling:

  • 1 1/2 cups (180 g) raw cashews, soaked
  • 1 large lemon, juiced
  • 1/3 cup coconut oil, melted
  • 1/2 cup coconut milk
  • 1/2 cup agave nectar or honey
  • 1/4 cup blueberries

Method:

  1. Add dates to a food processor and blend until small bits remain and it forms into a ball. Remove and set aside.
  2. Next add nuts and process into a meal. Then add dates back in and blend until a loose dough forms – it should stick together when you squeeze a bit between your fingers. If it’s too dry, add a few more dates through the spout while processing. If too wet, add more almond or walnut meal.
  3. Lightly grease a standard, 12 pan muffin tin.
  4. Next scoop in heaping 1 Tbsp amounts of crust and press with fingers. Set in freezer to firm up.
  5. Add all filling ingredients to a blender and mix until very smooth.
  6. Taste and adjust seasonings as needed.
  7. Divide filling evenly among the muffin tins. Place a couple of blueberries in each mini cheesecake. Tap a few times to release any air bubbles, then cover with plastic wrap and freeze until hard – about 4-6 hours.
  8. Once set, remove carefully with a butter knife. They should pop right out.

Cheese and Chive Mancakes for Dad this Father’s day

Cheese and chive mancakes (serves 4)

Ingredients:

  • 2 cups flour (can be substituted with almond/oat flour)
  • 2 scoops protein powder (vanilla/unflavoured)
  • 1/2 teaspoon salt
  • 3 teaspoons baking powder
  • 1 tablespoon flaxseeds
  • 2 eggs, beaten
  • 3 tablespoons coconut oil
  • 2 cups almond milk
  • 3 tablespoons chives, chopped
  • 1 cup mozzarella, grated

Method:

  1. Mix all dry ingredients together, then add eggs, coconut oil, and milk and blend well.
  2. Spoon batter into a hot non-stick pan.
  3. Once pancakes bubble, flip over and cook until golden brown.
  4. Serve with a sprinkling of grated mozzarella, a poached egg, delicious salmon or some tomato salsa if your dad prefers some heat.