These banana oat cookies are seriously simple to make and are delicious. You can literally add any of your favourite ingredients to it. And they are cooked within 15 minutes and are a great way to use up the porridge oats in the press.
Over the weekend I’m giving my body a break from a fast paced working week of eating out and eating to fuel. Some tlc with soup and veg this weekend. Starting with this sublime hearty Celery and Carrot soup. Recipe is below. Enjoy 🖤
2 large celery stalks, peeled, chopped
2 large carrots, peeled, chopped
1 small garlic clove diced
¼ cup of soy cream
2 tablespoons honey
2 teaspoons ground coriander
1 teaspoon finely grated peeled ginger or else powdered will also work
Sprinkle of Himalayan salt and of freshly ground pepper
Celery leaves and chopped & a Granny Smith 🍎 (for serving)
Place celery, garlic and carrots in a large pot with a drizzle of oil and simmer for about 5 mins; add 6 cups water with one vegetable stock. Bring to a simmer over medium heat; cook until tender, 30–35 minutes. Let cool slightly. Purée in a blender with soy cream, honey, coriander, and ginger until smooth; season with salt and pepper.
Serve soup topped with celery leaves and apple. ➕
Celery, which has the scientific name Apium graveolens, is a vegetable in the plant family called Apiaceae. The benefits of celery begin with it being an excellent source of antioxidants and beneficial enzymes, in addition to vitamins and minerals such as vitamin K, vitamin C, potassium, folate and vitamin B6
Chaga tea ready!
Simply put one spoon in a litre of boiling water and simmer for an hour and then serve with a drop of honey 🍯 or agave.
Why drink this Tea?
For its Soothing Properties
Chaga supports the integrity of blood vessels and provides soothing properties in times of irritation. This can be helpful for those suffering from pain, neuropathy, and even diabetes.
Ulcers and Gastritis
Due to its immune-boosting properties, chaga has long been used to support gastrointestinal health in Eastern culture. Most ulcers are caused by bacteria such as Helicobacter pylori, so a well-functioning immune system can fight off this pathogen. Ulcers may be soothed by the use of chaga, depending on the severity and the patient.
Normalize Blood Pressure and Cholesterol Levels
Studies have shown that the betulinic acid found in chaga is able to break down LDL cholesterol–bad cholesterol–in the bloodstream.
In one study, the chemical characterization and biological activity of extracts of Chaga mushroom were examined and showed high antioxidant and antimicrobial activity.
DNA Damage Protection
In one study, cells were pretreated with a chaga mushroom extract, then treated with H202 to induce oxidative stress. The pretreated cells displayed less damage than cells that did not receive the chaga extract.
Read more about this here http://www.globalhealingcenter.com/natural-health/chaga-mushroom-the-immune-boosting-superfood/
Beautiful salsa verde with black olive 💚 so very good for you for a myriad of reasons mainly that it is an excellent source of vitamin K and vitamin C as well as a good source of vitamin A, folate and iron. Which means it’s perfect for flu prevention especially this time of year as it is such a positive immunity based food!
The three main herbs in Salsa Verde are:
Parsley: This herb contains two types of components that provide unique health benefits. The first type is volatile oil components—including myristicin, limonene, eugenol, and alpha-thujene. The second type is flavonoids—including apiin, apigenin, crisoeriol, and luteolin.
What does that mean? It’s volatile oils such as myristicin—have been shown to inhibit tumor formation in animal studies, and particularly, tumor formation in the lungs. Myristicin has also been shown to activate the enzyme glutathione-S-transferase, which helps attach the molecule glutathione to oxidized molecules that would otherwise do damage in the body. The activity of parsley’s volatile oils qualifies it as a “chemoprotective” food, and in particular, a food that can help neutralize particular types of carcinogens (like the benzopyrenes that are part of cigarette smoke and charcoal grill smoke). Ain’t this one hell of a herb to add to your food!!
Parsley is the world’s most popular herb. It derives its name from the Greek word meaning “rock celery” (parsley is a relative to celery). It is a biennial plant that will return to the garden year after year once it is established! Read more about this herb here.
Dill: The health benefits of dill include its ability to boost digestive health, as well as provide relief from insomnia, hiccups, diarrhea, dysentery, menstrual disorders, respiratory disorders, and cancer. It is also good for oral care, and can be a powerful boost for your immune system and can protect you from bone degradation. It is also an anti-inflammatory substance, which means that it can protect you against arthritis. Furthermore, it can reduce excess gas, and is considered a carminative.
Dill can be a perennial or annual herb, depending on where it is cultivated in the world and has been used for culinary and medicinal purposes for hundreds of years. Another incredible herb to add to your plate! Read more about this herb here.
Basil: Basil is a common aromatic herb in the mint family, the same plant family as other nutrient-dense, beneficial herbs, including mint, oregano and rosemary. Basil, of course, is used to add flavor to a variety of recipes, but what may surprise you is the many benefits of basil that make it well-known for its immunity-enhancing properties. Basil extract, or basil essential oil, is proven to help prevent a wide range of health conditions, which makes it one of the most important medical herbs known today. Basil contains antioxidant-rich volatile essential oils, which are considered hydrophobic. This means they don’t dissolve in water and are light and small enough to travel through the air and the pores within our skin. Basil’s volatile essential oils are what give the herb its distinct smell and taste, but they’re also responsible for the healing benefits of basil.
Did you know? There are actually 35 different types of basil. Basil plants come in a range of variety and sizes, but holy basil is the most researched type of basil thus far. Holy basil is the species of basil most known for its powerful healing qualities. To date, at least six different essential oils have been identified in holy basil within its seeds, roots, leaves and stem. Holy basil, which has the scientific name Ocimum sanctum L. or Ocimum tenuiflorum L., is known to be an anti-inflammatory, anti-bacterial and powerful adaptogen — meaning it helps the body to respond to stress and fight disease. Read more about this herb here.
So there you have it some great insight from multiple studies above will show you that salsa verde is jammed with so much herbal goodness! Without further ado here is the recipe:
Handful of the following herbs:
One Clove of Garlic
Healthy drizzle of olive oil (about 2 spoons)
Juice of half a fresh lemon
1/2 cup of black olives (or else capers)
Sprinkle of salt and pepper
Place all ingredients (stalks and all) into food processor and mix until it becomes a thick sauce. Season according to your own taste.
Enjoy on top of tofu, as a burger or sandwich relish or in pasta! It’s a versatile sauce so have fun with it!
It is so great to see so many people giving Veganism a go this month during Veganuary. Especially my friends who I never thought would take a trip to the dark green veg side!
Here are some great links to get you started. Much respect to these bloggers for being so informative, I am so busy with a new job this month that I don’t have time to post up one myself! Also, educate yourself in Plant based lifestyle by following this amazing site http://nutritionfacts.org/!
Essentials to have in your kitchen:
Sources of plant based protein:
Veganuary starter kit of essentials:
Well done on making the ethical and environmentally right choice of living!!
Homemade granola with coconut soy yoghurt is amazing and so easy to make! It is jam packed with healthy protein and fats from the range of dried nuts. Eating healthy simply couldn’t be any tastier or easier!
Half cup of the following :
Gluten free oats
Mixed dried berries (cranberry, raisin and sultana)
Mix and place in oven at 190c for 10 minutes until golden brown. Take out of oven and allow to cool and then serve with yoghurt and fresh fruit.
You will need an ice cream maker, however if you do not have one I would recommend you prepare the Ice Cream a few hours beforehand or the night before. The Poached pears takes about 90 mins to fully prepare.
For the poached pears:
1 cinnamon Stick
1 star anise
1 bottle of Vegan red wine
2 gratings of nutmeg
½ cup of coconut Palm sugar
2 Fresh thyme sprigs
6 pears, peeled, but kept whole with stalk intact
½ an orange halved
2 cups of blueberries
1 cup of raspberries
1 square of 85% dark vegan chocolate
For the Vanilla Ice cream:
1 can full-fat coconut milk, chilled overnight in the fridge
1 cup almond milk
2 Tablespoons vanilla extract
3 Tablespoons of organic white sugar
¼ tsp table salt
Directions: (For Poached Pears)
Mix the red wine with all the ingredients in a saucepan over medium heat, stirring for 2 minutes or until sugar dissolves. Then add the pears and bring to the boil.
Reduce heat to low and simmer, turning occasionally for about 1 hour or until pears are tender and have absorbed the lush red colour of the sauce.
Take the pears out of the pan and set aside.
Increase heat to high and bring the syrupy sauce to the boil for about 10 minutes or until syrup thickens slightly. This is your beautiful Spiced Wine Jus which you will use as the sauce.
Set pan aside. You can serve straight away if you would like this desert served warm or else you can set aside and leave in the fridge overnight or for a few hours. Whatever you chose yourself. I like this warm with the contrast of the cold Vanilla ice cream.
Directions: (For Vanilla Ice cream)
Empty the can of coconut milk into a medium stainless steel bowl. Add the almond milk, vanilla extract, sugar, and salt. Whisk together until the sugar has dissolved (about 2 minutes).
Place mixture into an Ice Cream machine and let the magic happen. Then its time to plate up! (Or else: Place the bowl in the freezer. Whisk and stir every half hour until frozen – anywhere from 3-4 hours, depending if you want a soft-serve texture or hard ice cream). Top with some desiccated coconut and a drizzle of Agave.
Another alternative to the meaty Christmas load is lentil loaf! It is packed full of protein and a myriad of essential minerals and nutrients and makes for a rather tasty headliner at the Christmas dinner table series of food events!
It takes a bit of preparation so either start in the morning or prepare the night before. With Prep time in total being about 3 hours from start to finish.
2 ups of cooked green lentils
1/2 cup walnuts and 1/2 cup of hazelnuts, finely chopped and roasted
1 garlic clove,
1 celery stalk
1/3 cup raisins & cranberries
1 cup of Gluten free breadcrumbs
2 tsp fresh thyme (or 3/4 tsp dried thyme)
Sprinkle of Salt & Pepper, to taste
1 tablespoon of Majoram
Small bunch of fresh Thyme
Firstly, preheat the oven to 180ºC.
1. Rinse and strain lentils and cook in a pot of water for about 40-45 minutes until very well done and they begin to mush, you will have to top up with more water if they absorb liquid while cooking.
2. Roast the nuts in oven for about 5 minutes. Then remove from oven.
3. Place the carrot, celery, raisins, cranberry, scallion, thyme, majoram, apple and garlic into a processor and blitz. Then heat a teaspoon of olive oil in a skillet over medium heat. Sautee the the mix for about 5 minutes. Season with salt & pepper.
5. In a large mixing bowl, mix all ingredients together with breadcrumbs and cooked lentils. Add more herbs upon taste.
6. Grease a loaf pan and line with parchment paper. Press mixture firmly into pan. Glaze with some agave syrup and balsamic mix on top of loaf. Reserve the rest for a dipping sauce.
7. Roast in oven for 40-50 minutes, uncovered. Until the edges brown. Cool in pan for at least 10 minutes before transferring to a cooling rack. I usually wait until loaf is cool before slicing as it avoids it breaking up.
Serve with seasonal roast veg and potatoes for the classic!
It’s that time of year again folks! 🎄🎄🎄
This Whole Roast Cauliflower will be guaranteed to satisfy any tastebuds at the Christmas Table gathering over dinner. Serve it with any of your favourite veg and carbs!
This Roast Cauliflower is packed with nutritious goodness. Just one serving of cauliflower contains 77 percent of the recommended daily value of vitamin C. It’s also a good source of vitamin K, protein, thiamin, riboflavin, niacin, magnesium, phosphorus, fiber, vitamin B6, folate, pantothenic acid, potassium, and manganese.
Without further ado, let’s get cooking ! Festive apron a must ☺️🎄👌🏼
Recipe:1 large cauliflower
1 tin of plum tomatoes
2 cloves of garlic
1 teaspoon smoked paprika
Small bunch of chopped flat-leaf parsley
Small bunch of fresh thyme
Juice of 1 lemon
4 tablespoons of Sherry
40g of flaked almonds
Drizzle of extra virgin olive oil
Sprinkle of Himalayan salt
Sprinkle of freshly ground black pepper
Chia Pudding is perfect at this time of year as it is a hearty protein breakfast to ease you into the day. Prepared the night before it’s a simple easy breakfast that packs a punch.
What Is Chia?
Chia is an edible seed that comes from the desert plant Salvia hispanica, grown in Mexico dating back to Mayan and Aztec cultures.
“Chia” means strength, and folklore has it that these cultures used the tiny black and white seeds as an energy booster. That makes sense, as chia seeds are a concentrated food containing healthy omega-3 fatty acids, carbohydrates, protein, fiber, antioxidants, and calcium.
Chia seeds are an unprocessed, whole-grain food that can be absorbed by the body as seeds. Don’t be fooled by the size… these tiny seeds pack a powerful nutritional punch.
A 1 ounce (28 grams) serving of chia seeds contains (1, 2):
Fiber: 11 grams.
Protein: 4 grams.
Fat: 9 grams (5 of which are Omega-3s).
Calcium: 18% of the RDA.
Manganese: 30% of the RDA.
Magnesium: 30% of the RDA.
Phosphorus: 27% of the RDA.
They also contain a decent amount of Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine) and Vitamin B2.
The antioxidant activity of chia seeds is higher than any whole food, even blueberries.
Read more here: http://www.webmd.com/diet/features/truth-about-chia
2 spoons of chia seeds
1 spoon of linseed
1 measure of hemp protein powder
1 spoon of Gogi berries
1 cup of almond milk/ coconut milk/ hazelnut milk (whatever you prefer)
1/2 banana sliced
Drizzle of agave syrup
Put all the ingredients (bar the sliced banana) in a mason jar or large cup and stir then leave in fridge overnight.
Take out of fridge in the morning and place sliced banana on top of the set pudding with another drizzle of agave syrup.
Enjoy this plant based protein in a bowl!