Citrus Miso Roasted Brussels & Beetroot Winter Salad

Jan 12, 2023 | Lunch

[vc_row equal_height=”yes”][vc_column width=”1/2″][vc_single_image image=”3323″ img_size=”large”][/vc_column][vc_column width=”1/2″][vc_column_text css=”.vc_custom_1673556772080{margin-top: 0px !important;margin-bottom: 0px !important;border-top-width: 0px !important;border-right-width: 0px !important;border-bottom-width: 0px !important;border-left-width: 0px !important;padding-top: 0px !important;padding-right: 0px !important;padding-bottom: 0px !important;padding-left: 0px !important;}”]This liver supporting warm salad is a fabulously nourishing addition to the menu for January. Using seasonal ingredients which will help your system detoxify after the festive season. Combing the sweet salty white miso and the tangy red grapefruit makes a moreish umami flavour combination. Full of fibre and protein from the veggies and chickpeas this will keep your blood sugars balanced and satiate you until your next meal.[/vc_column_text][vc_message css=”.vc_custom_1673556831155{margin-top: 0px !important;margin-bottom: 0px !important;border-top-width: 0px !important;border-bottom-width: 0px !important;padding-bottom: 0px !important;}”]SERVES: 4

NOTES: Leftovers can be stored in an airtight container in the fridge and enjoyed within 3-4 days.

ALLERGENS: None.[/vc_message][/vc_column][vc_column][vc_row_inner][vc_column_inner width=”1/2″][vc_separator][/vc_column_inner][vc_column_inner width=”1/2″][vc_separator][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][vc_column_text]

Ingredients

For roasted veg

  • 250g Brussel sprouts
  • 250g raw beetroot
  • 400g tin chickpeas, drained and rinsed
  • 3 cloves garlic – unpeeled

For marinade

  • 2 tbsp sweet white miso
  • 1 tbsp Tamari
  • 1 tbsp olive oil
  • 1 tbsp brown rice syrup

For salad

  • 100g rocket
  • 1grapefruit peeled and segmented – reserve juices
  • 50g chopped hazel nuts

For dressing

  • 1 tbsp sesame oil
  • 1 tbsp Sweet white miso
  • 2 tbsp reserved juices from grapefruit
  • 1 tsp grated ginger
  • ¼ tsp chilli flakes.

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Method

  1. Pre heat the oven to 180⁰C.
  2. Peel and half the burssels and peel and chop beetroot into bite size cubes and set aside.
  3. Mix together marinade ingredients in a bowl and add half to the chopped brussels and beetroot and mix well to coat.
  4. Spread onto large roasting tray in one layer add the unpeeled garlic cloves and roast for 20 mins.
  5. Meanwhile peel and segment the grapefruit.
  6. After 20 mins remover the cooked garlic add the chickpeas and remaining marinade to the brussels and beetroot and continue to roast until cooked al dente approx. 20 mins.
  7. Meanwhile squeeze the roasted garlic from its skin into a small blender.
  8. Add the remaining dressing ingredients and blend to emulsify.
  9. When the vegetables and chickpeas are done mix through half the chopped hazel nuts.
  10. Line a serving bowl with the rocket and add vegetables on top, then drizzle over dressing and sprinkle with remaining hazel nuts.
  11. Serve as a main dish or a side to cooked chicken or fish.

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Spicy Nuts & Seeds Mix

Dec 4, 2022 | Uncategorized

[vc_row equal_height=”yes”][vc_column width=”1/2″][vc_single_image image=”3275″ img_size=”large”][/vc_column][vc_column width=”1/2″][vc_column_text css=”.vc_custom_1670156340468{margin-top: 0px !important;margin-bottom: 0px !important;border-top-width: 0px !important;border-right-width: 0px !important;border-bottom-width: 0px !important;border-left-width: 0px !important;padding-top: 0px !important;padding-right: 0px !important;padding-bottom: 0px !important;padding-left: 0px !important;}”]Nuts and seeds are a great snack. They are full of protein, fibre and good fats, which have been shown to aid a healthy heart, brain and waistline! They are also rich in many micronutrients including magnesium, zinc, calcium and phosphorus, required by the body for bone development, immunity and energy production.[/vc_column_text][vc_message css=”.vc_custom_1670156331476{margin-top: 0px !important;margin-bottom: 0px !important;border-top-width: 0px !important;border-bottom-width: 0px !important;padding-bottom: 0px !important;}”]SERVES: Makes 1 large bowl serving 10+

NOTES:Once cool, spoon them into sterilised jars or other airtight containers. These can be served warm too!

ALLERGENS: Nuts, soya[/vc_message][/vc_column][vc_column][vc_row_inner][vc_column_inner width=”1/2″][vc_separator][/vc_column_inner][vc_column_inner width=”1/2″][vc_separator][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][vc_column_text]

Ingredients

  • 150g almonds
  • 200g cashews
  • 100g pumpkin seeds
  • 100g sunflower seeds
  • 1 tbsp fennel seeds
  • 3 tbsp tamari sauce
  • 1 tsp dried thyme
  • 1 tsp smoked paprika
  • ½ tsp chilli flakes
  • seasoning – be generous.

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Method

  1. Preheat the oven to 180°C.
  2. Rinse all the nuts thoroughly under running cold water and put into a large bowl with the seeds. Stir and add the remaining ingredients.
  3. When the oven is hot, transfer the nuts and seeds to a large baking tray lined with parchment. Spread them out evenly and bake for 10 minutes.
  4. Give the mix a good stir and then bake for a further 5 minutes until they look golden.
  5. Remove from the oven and leave to cool.

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Sundried Tomato & Miso Mushroom Quinoa Porridge

Nov 16, 2022 | Breakfast, Dinner, Featured Recipes, Lunch

[vc_row equal_height=”yes”][vc_column width=”1/2″][vc_single_image image=”3255″ img_size=”large”][/vc_column][vc_column width=”1/2″][vc_column_text css=”.vc_custom_1668615385020{margin-top: 0px !important;margin-bottom: 0px !important;border-top-width: 0px !important;border-right-width: 0px !important;border-bottom-width: 0px !important;border-left-width: 0px !important;padding-top: 0px !important;padding-right: 0px !important;padding-bottom: 0px !important;padding-left: 0px !important;}”]A flavourful, nutrient dense and filling start to the day, perfect for a cold winter morning. The addition of quinoa increases the protein helping to avoid sugar spikes. The mushroom powder and miso paste pack a big punch of nutrients and meaty flavour. The buckwheat and seeds add nutrients and texture, while the sundried tomatoes add a deep tangy taste bringing the dish together.[/vc_column_text][vc_message css=”.vc_custom_1668615410152{margin-top: 0px !important;margin-bottom: 0px !important;border-top-width: 0px !important;border-bottom-width: 0px !important;padding-bottom: 0px !important;}”]SERVES: 2-3

ALLERGENS: Soy in miso paste[/vc_message][/vc_column][vc_column][vc_row_inner][vc_column_inner width=”1/2″][vc_separator][/vc_column_inner][vc_column_inner width=”1/2″][vc_separator][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][vc_column_text]

Ingredients

  • 40g quinoa flakes
  • 40g jumbo rolled oats
  • 2tbsp buckwheat groats
  • 1tbsp pumpkin seeds
  • 1tbsp sunflower seeds
  • 1tbsp mushroom powder
  • 80g sundried tomatoes chopped
  • 400ml liquid – see notes below
  • 1tbsp white miso paste

Topping

  • 1 egg to poach
  • Chopped coriander to garnish
  • Mushrooms to pan fry

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Method

  1. Place all ingredients, apart from the liquid, in a saucepan and stir to combine.
  2. Add the liquid and stir to thoroughly mix.
  3. Heat on the hob to a simmer and cook stirring regularly for 10mins until oats are soft and liquid has been absorbed.
  4. If serving with a poached egg and mushroom cook in a separate pans while porridge is cooking.
  5. Serve immediately topped with a soft poached egg and chopped coriander.

Notes

Liquid – ideally use bone broth and some soya or almond milk to make up to 400ml. If you do not have bone broth then use water and milk and add ½tsp vegetable bouillon powder. For the miso paste I used Clearspring white miso soup paste sachet. For the mushroom powder I used Sevenhills 7 mushroom blend. Leftovers can be stored in an airtight container in the fridge and enjoyed re-heated within 2-3 days. Alternatively you could use leftovers and make into a bread new recipe – coming soon![/vc_column_text][/vc_column][/vc_row]

Pecan Chocolate Salted Caramel Tart

Jun 12, 2022 | Featured Recipes, Snacks

[vc_row][vc_column width=”1/2″][vc_single_image image=”3157″ img_size=”large”][/vc_column][vc_column width=”1/2″][vc_column_text css=”.vc_custom_1655146991999{margin-top: 0px !important;margin-bottom: 0px !important;border-top-width: 0px !important;border-right-width: 0px !important;border-bottom-width: 0px !important;border-left-width: 0px !important;padding-top: 0px !important;padding-right: 0px !important;padding-bottom: 0px !important;padding-left: 0px !important;}”]A fabulous dessert which is dairy free, gluten free and refined sugar free.  The crunchy base made of nuts and buckwheat groats makes a great nutritious alternative to a traditional biscuit base.  Adding a layer of date caramel and a tofu-based chocolate topping brings natural sweetness, healthy fats, protein and fibre for a balanced sweet treat.  Makes one 8”/20cm tart.[/vc_column_text][vc_message css=”.vc_custom_1655147041161{margin-top: 0px !important;margin-bottom: 0px !important;border-top-width: 0px !important;border-bottom-width: 0px !important;padding-bottom: 0px !important;}”]SERVES: 6 – 8 NOTES: Leftovers can be sorted in the fridge and best consumed within 2-3 days. ALLERGENS: Nuts, soya[/vc_message][/vc_column][vc_column][vc_row_inner][vc_column_inner width=”1/2″][vc_separator][/vc_column_inner][vc_column_inner width=”1/2″][vc_separator][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][vc_column_text]

Ingredients

90g pecans 40g raw cashews 40g buckwheat groats 50g ground almonds 50g buckwheat flour ¼ tsp sea salt ½ tsp vanilla essence ½ tsp cinnamon ½ tsp ginger 30g coconut oil, melted 30g coconut palm nectar Caramel Filling 175g dates, soaked in boiling water for 30 minutes 100ml coconut milk, the solid thick part at the top of the can ½ tsp vanilla essence 1 tsp of sea salt Water if necessary Chocolate Topping 200g 70% dark chocolate 100ml oat cream 290g silken tofu drained weight ¼ tsp vanilla essence 1 tbsp coconut nectar Garnish Pecans and cacao nibs[/vc_column_text][/vc_column][vc_column width=”1/2″][vc_column_text]

Method

  1. Preheat the oven to 165C and grease an 8-inch (20cm) spring form flan tin.
  2. Place the pecans, cashew nuts and buckwheat groats into a food processor and pulse a few times until the mixture resembles sand.
  3. Add the rest of the ingredients and process until thoroughly combined. The mixture should come together when pinched.  If it is too sticky, add a little extra flour and reprocess.
  4. Pour into the flan tin and press down evenly with your fingers across the base and up the sides of the tin. Use a sharp knife to trim off any excess.
  5. Prick the base several time to allow air to escape and bake for 15-20 minutes or until golden brown. Remove from the oven and set aside to cool.
  6. To make the caramel filling, drain the soaking dates and place in a Nutri Bullet or similar high-powered blender.
  7. Add the coconut milk and sea salt and blend on high until creamy and smooth. Add a little water if necessary to get the mixture moving well within the blender.  Set aside.
  8. To make the chocolate topping, break up the chocolate into small pieces and place into a bowl over a saucepan of barely simmering water until all the chocolate pieces have melted.
  9. Remove the bowl from the saucepan and leave to cool while you prepare the other ingredients.
  10. Place the tofu and oat cream in a small blender along with the vanilla and coconut nectar.
  11. Add slightly cooled chocolate and blend until silky smooth.
  12. Pour the caramel filling onto the now cool pastry case and spread across the base evenly.
  13. Top with the chocolate topping and smooth over with a palette knife.
  14. Refrigerate for at least 2 hours.
  15. Garnish with pecans and cacao nibs and serve immediately.
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Beet Berry & Chia Smoothie Bowl

May 12, 2022 | Breakfast

[vc_row equal_height=”yes”][vc_column width=”1/2″][vc_single_image image=”3143″ img_size=”large”][/vc_column][vc_column width=”1/2″][vc_column_text css=”.vc_custom_1652345816023{margin-top: 0px !important;margin-bottom: 0px !important;border-top-width: 0px !important;border-right-width: 0px !important;border-bottom-width: 0px !important;border-left-width: 0px !important;padding-top: 0px !important;padding-right: 0px !important;padding-bottom: 0px !important;padding-left: 0px !important;}”]The combination of nutrient dense berries and vegetables with some health fats and protein from the chia seeds along with hydrating coconut water makes this a delicious and nutritious breakfast, especially perfect for pre or post workouts.[/vc_column_text][vc_message css=”.vc_custom_1652349977431{margin-top: 0px !important;margin-bottom: 0px !important;border-top-width: 0px !important;border-bottom-width: 0px !important;padding-bottom: 0px !important;}”]SERVES: 2

Notes: Best served immediately but leftover can be stored in the fridge and enjoyed within 48 hours.

Allergens: None[/vc_message][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][vc_separator][/vc_column][vc_column width=”1/2″][vc_separator][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][vc_column_text]

Ingredients

2 tbsp chia seeds

200ml coconut water

100g frozen berries

50g cooked beetroot roughly chopped

50g raw cauliflower roughly chopped

2 dates, pitted or 1 scoop of vanilla protein powder

Juice ½ lemon

Optional toppings: hemp seeds, flax seeds, goji berries, fresh banana slices, berries, chia seeds, bee pollen, desiccated coconut, cacao nibs, homemade granola[/vc_column_text][/vc_column][vc_column width=”1/2″][vc_column_text]

Method

  1. Place the chia seeds in a jar with the coconut water, pop the lid on and shake well. Continue to shake every couple of minutes until they are well distributed and start to thicken.
  2. Place in the fridge for 4 hours or ideally overnight.
  3. When ready to serve, place the soaked chia seeds in a nutri-bullet along with the frozen berries and blend to breakdown.
  4. Add all other ingredients and blend until smooth.
  5. Pour into a bowl and decorate generously with your choice of toppings.

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