Jan 5, 2022 | Uncategorized
[vc_row equal_height=”yes”][vc_column width=”1/2″][vc_single_image image=”3073″ img_size=”large”][/vc_column][vc_column width=”1/2″][vc_column_text css=”.vc_custom_1641412839004{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 versatile, quick and easy one-pan is packed with flavour and nutrients providing a balanced, satisfying dish. The prawns can be substitute for halloumi or tofu for a vegetarian version and the vegetables for what you have available.[/vc_column_text][vc_message css=”.vc_custom_1641412254262{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
NOTES: Leftovers can be stored in an airtight container in the fridge and enjoyed within 2 days. The leeks, peppers and sprouts can be substituted for other vegetables try; spinach, carrots, bok choy, Chinese cabbage, kale, etc.
ALLERGENS: Shellfish, 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
1 tbsp olive oil
½ large onion, diced
1 medium leek, sliced
2 large garlic cloves, fine chopped
1 yellow pepper, de seeded and large diced
8 brussel sprouts, sliced
1 tsp dried oregano
¼-½ tsp dried chilli flakes
50ml white wine
50mls water
1 tsp bouillon powder
1 can butter beans, drained and rinsed
150ml oat cream
3 tbsp sweet white miso paste
20-30 raw king prawns
Pinch or pepper
Squeeze fresh lemon[/vc_column_text][/vc_column][vc_column width=”1/2″][vc_column_text]
Method
- First prep all vegetables, cutting the leek lengthways and then into semi-circle slices and the sprouts in half through the root and then slicing each half.
- Dissolve the bouillon powder in 50ml hot water and set aside.
- Heat the olive oil in a large wok or saucepan with lid, add the onion and sauté for 3 mins over a medium heat until softening.
- Add the peppers and sauté for a further 3 mins before adding the leeks and garlic. Continue to cook for 2 mins stirring to ensure the leeks and garlic do not catch or colour.
- Next add the sprouts, oregano, chilli flakes and white wine and cook stirring for 30 seconds to allow the alcohol to burn off.
- Add the water and bouillon along with the butter beans, cover and cook over a medium heat for 3 mins until sprouts begin to soften.
- Meanwhile whisk the sweet miso paste into the oat cream before adding to the vegetables. Bring to a simmer, add the prawns cover and cook for 3-5 mins stirring occasionally until prawns are just pink and cooked through.
- Taste and adjust as required adding a pinch of pepper and a squeeze of lemon before serving.
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Sep 14, 2021 | Uncategorized
[vc_row equal_height=”yes”][vc_column width=”1/2″][vc_single_image image=”2993″ img_size=”large”][/vc_column][vc_column width=”1/2″][vc_column_text css=”.vc_custom_1631737239912{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 great no added sugar on the go breakfast. With natural sweetness from banana, apple and blueberries and a wealth of omega 3 fats alongside good levels of fibre, these muffins are a truly healthy option and will set you up for the day. A gluten free, dairy free and nut free option.[/vc_column_text][vc_message css=”.vc_custom_1631737358817{margin-top: 0px !important;margin-bottom: 0px !important;border-top-width: 0px !important;border-bottom-width: 0px !important;}”]MAKES: 10 large muffins
NOTES: Store in airtight container for 3-5 days. Even more delicious if reheated before serving. For a nut free option use substitute almond milk for oat milk and walnuts for pumpkin or sunflower seeds.
Allergens: Nuts[/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]60g flaxseed, freshly ground
60g porridge oats
1½ tsp ground cinnamon
1 tsp ground mixed spice
Pinch of sea salt
100ml hot water
1 tsp vanilla extract
200ml almond milk (or soya for nut free)
130g ripe banana
1 large egg
50g coconut oil, melted
1 tbsp fresh lemon juice
1 eating apple grated
100g buckwheat flour
1¼ tsp bicarbonate of soda
30g fresh blueberries
50g walnuts[/vc_column_text][/vc_column][vc_column width=”1/2″][vc_column_text]
Method
- Pre heat the oven to 185⁰ Lightly grease or line a muffin tin.
- In a large bowl mix the ground flax, porridge oats, cinnamon, mixed spice and salt. Add the hot water and vanilla and stir to combine.
- Gradually add the milk, stirring until well mixed then set aside for 7 minutes.
- In a small nutri-bullet or blender, blend the banana, egg, lemon juice and oil until smooth. Fold this into the flaxseed mix followed by the grated apple.
- When it is thoroughly mixed, fold in the flour and bicarbonate of soda followed by the blueberries and chopped walnuts.
- Spoon the mixture into the muffin cases and sprinkle with extra porridge oats before baking for 25 – 30 minutes until cooked through.
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Aug 27, 2020 | Uncategorized
[vc_row][vc_column width=”1/2″][vc_single_image image=”2679″ img_size=”large”][/vc_column][vc_column width=”1/2″][vc_column_text css=”.vc_custom_1588596106896{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 great make ahead breakfast full of slow release carbohydrates balanced with added protein and good fats to sustain you all morning. Soaking the oats overnight also makes them more easily digestible. Using only natural sweetness from fruit helps to avoid spiking blood sugars.[/vc_column_text][vc_message css=”.vc_custom_1588596175919{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: This is a great base recipe which you can experiment with to make different flavours. Try grated apple, raisins and cinnamon or grated pear, walnuts and cacao nibs etc.[/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
80g jumbo rolled oats
2tbsp pumpkin seeds
1tsp chia seeds (optional)
½ tsp cinnamon
¼ tsp ginger
200g almond milk
1tsp vanilla paste
100g tinned or fresh peaches roughly chopped
100g fresh or frozen raspberries[/vc_column_text][/vc_column][vc_column width=”1/2″][vc_column_text]
Topping
Yogurt
Chopped nuts
Nut Butter
Extra raspberries and peaches
Method
- Split the dry ingredients and spices between 2 jars.
- Mix the vanilla paste with the milk and pour half into each jar and mix well.
- Layer the fruit and top and leave to soak overnight in the refrigerator.
- In the morning check consistency, adding more milk if needed. Then add your preferred toppings and enjoy!
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Oct 11, 2018 | Blog Posts
Do you try to eat more healthily but get bored or fed up and slip back into old habits? You are not the only one.
Do you wish your friends understood why you are trying to become healthier? You are not alone.
What you may not know is that there are many online communities who can help offer the support and encouragement you need.
The digital world and particularly facebook pages, where we share our lives with others, are quickly becoming the norm. But have you delved into the world of facebook groups? This is where more and more people are turning to for support, information and inspiration and to share and have conversations with like-minded people.
There are many different types of health and well-being facebook groups which focus on different aspects of health, be it fitness and exercise, nutrition and weight loss, healthy eating and lifestyle factors.
I have been inspired by Facebook groups I am part of to set up a Time to Nourish Tribe with the aim of bringing together local (and not so local) people to help inspire and motivate each other on their health journey. It will be a place to get:
- Whole food recipe ideas
- Easy to understand nutritional information
- New ingredient inspiration
- Cooking tips and kitchen hacks
…..but more importantly it will be a place for everyone to share, ask questions, have conversations and make friends. As with any growing community it provides support and motivation to all who get involved, the more you put in the more you get out. As a Natural Chef I am always looking for new ways to inspire and empower people through food to better health and well-being and building the Time to Nourish Tribe means we can all play a part in this.
However a little word of warning, the social media vacuum is real, I have fallen into it on many occasion, be mindful and don’t let it suck you in too much!!
So come and join the tribe. Get involved, be inspired, find support and empower others and lets journey to better health and well-being together![/vc_column_text][/vc_column][/vc_row]
