Tuesday, 20 September 2016

Roasted Beetroot Salad with Fig + Smashed Raspberry Dressing

What’s good about it:
Beetroots are packed with phytonutrients called betalains that provide antioxidant and anti-inflammatory support to the body. They are also high in minerals  such as calcium and magnesium that help with bone mineralization and muscle contraction. Figs are low GI and high in fibre to help keep you full and support healthy digestion. Raspberries are antioxidant rich super berries high in anti inflammatory nutrients to promote optimum health and vitality. Spinach is high in phyto-nutrients to nourish your immune system. Black pepper contains an active ingredient called piperline that is known to enhance digestion and work as an anti-inflammatory.
800 g fresh whole beetroot
100 g baby spinach leaves or rocket
2 fresh ripe figs
180 g raspberries
2 tablespoons pomegranate molasses (see notes)
1 tablespoon cold pressed olive oil
ground black pepper
Preheat your oven to 180 C.
Trim the whole beetroot from leaves and wash well with the skin still on.
Wrap each whole beetroot in foil and place onto a baking tray.
Roast for about 45 minutes (large beetroot)  or 30 minutes (small beetroot) until a skewer can easily be inserted through the core.
Remove from the oven and allow to rest in the foil for about 1 hour – this process allows the skin to be removed easily.
Remove the foil and peel the skin off with your fingers – a good idea is to wear disposable gloves and the beetroot skin should slip off very easily when rubbed gently.
Cut beetroot into quarters if large or leave a few whole if small.
Arrange onto a serving platter or large bowl along with baby spinach leaves.
Top with fresh figs.
Smash raspberries with a fork – leaving a few whole berries for decoration.
Add pomegranate molasses, black pepper and olive oil.
Spoon the dressing over the salad and enjoy.
Serves 4.   
Serving Suggestions:
Top with goats cheese, Persian feta or labneh (yoghurt cheese).
Top with roasted walnuts, pumpkin seeds or pistachio.
Use roasted cinnamon pumpkin or sweet potato in place of figs.

Notes:
Pomegranate molasses is available from all good grocers, supermarkets and Middle eastern food markets. If you can’t find it you can use a good aged balsamic vinegar.

Quinoa Porridge

What it’s good for:Technically quinoa is not a grain but a relative of green leafy vegetables like spinach. It’s gluten free and has a low GI of 53, +  it’s  a complete protein which means that it contains a good serving of all nine essential amino acids that the body needs for repair. The omega 3 fatty acids contained in the flaxseeds help protect the body against damage from infection and can also help fight against cholesterol. Apples are high fiber and low GI and add a lovely natural sweetness so you don’t need to add sugar.
Serves 2
1 cup (milk) your choice of seed, dairy, soy or  almond milk1 cup water
1/2  cup  quinoa
2 apples, chopped or grated with skin
½  teaspoon ground cinnamon
1 teaspoon vanilla extract
1 tablespoon ground linseed (flaxseed) or LSA (linseed, sunflower seed, almonds)
Rinse quinoa under cold running water.
Combine with the water in a pot and bring to the boil.
Reduce the heat – cover and cook for 10 minutes until soft.
Add milk, apple, cinnamon, seeds and vanilla.
Cook for 5 minutes until creamy – add more milk if needed for a creamier texture.
Spoon into serving bowls and enjoy.
Serving Tip: Top with a little extra fruit like sliced banana or use fresh or dried figs or prunes.

Monday, 19 September 2016

Greek Guacamole

Ingredients
  • 2 medium to large ripe avocados, halved, pit removed
  • 1 lemon, juiced (2 Tbsp or 30 ml)
  • 1 heaped Tbsp (8 g) chopped sun-dried tomatoes
  • 3 Tbsp (30 g) diced ripe cherry tomato
  • 1/4 cup (40 g) diced red onion
  • 1 tsp dried oregano (or 2 tsp fresh)
  • 2 Tbsp fresh (7 g) chopped parsley
  • Optional: 4 kalamata olives, pitted and chopped
  • Sea salt and black pepper to taste (~1/8th tsp each)
Instructions
  1. Add avocado and lemon juice to a large mixing bowl and use a potato masher, or large fork to mash and mix.
  2. Add remaining ingredients (olives are optional), and stir to combine. Taste and add salt and pepper if needed.
  3. Adjust other flavorus if needed, adding more lemon for acidity, sun-dried tomatoes for deeper tomato flavour, onion for crunch/spice, or parsley or oregano.
  4. Enjoy immediately with pita, pita chips, or vegetables! Best when fresh, though leftovers keep in the refrigerator for 2-3 days.

Roasted Beet Hummus

Ingredients
  • 1 small roasted beetroot
  • 1 3/4 cup cooked chickpeas, with most of the liquid drained
  • zest of one large lemon
  • juice of half a large lemon
  • pinch rock salt and black pepper
  • 2 large cloves garlic, minced
  • 2 heaped tbsp tahini
  • 1/4 cup extra virgin olive oil
Instructions.
  1. Once your beet is cooled and peeled, quarter it and place it in your food processor. Blend until only small bits remain.
  2. Add remaining ingredients except for olive oil and blend until smooth.
  3. Drizzle in olive oil as the hummus is mixing.
  4. Taste and adjust seasonings as needed, adding more salt, lemon juice or olive oil if needed. If it’s too thick, add a bit of water.
  5. Will keep in the fridge for up to a week.

Thursday, 15 September 2016

Millet, Kale and Tomatoes

 
Ingredients
  • Tomatoes
  • Olive oil
  • Millet
  • Kale

Method

40 to 80 grams per person
1. Cut tomatoes in half, put them in the oven with olive oil. Heat at 180 degrees about 30 minutes.

2. Take a large pan of boiling water. Put the millet in and cook it until it is soft, then rinse it with cold water.

3. Steam the kale over the millet or steam them separately.

4. When the tomatoes are cooked, add the millet and kale and stir. The millet will absorb the juice.



Spiced roasted aubergines with feta or goat cheese

Ingredients

Aubergine
Olive oil
Cumin seeds
Fennel seeds
Coriander
Rock Salt
Lemon
Feta or goats cheese


Method

1 aubergine per person
1. Cut the aubergines in half length way and score line across the flesh. Drizzle with olive oil.

2. Bake them in the oven for 10 min at 190 degrees until soft.

3. Take them out and sprinkle with cumin seeds, fennel seeds, coriander and rock salt. Put them in the oven for another 10min. When they are soft they are ready.

4. For a final touch, take them out again and sprinkle lemon juice, lemon pulp and crumbled feta or goats cheese on top. Drizzle pomegranate seeds or pomegranate syrup on top.


Thursday, 23 June 2016

Sweet Black Beans

Ingredients
200g black beans left to soak overnight and cooked in a pressure cooker for 5 whistles 
8-10 tomatoes chopped 
1 red onion, chopped 
4 garlic cloves, finely chopped 
2 tablespoons of brown sugar
Method
1. Place all the ingredients in a saucepan and stir to combine.
2. Place on a medium heat for around half an hour and serve.