a commonsense approach to eating well, living well and travelling
Eating oats daily can lower bad cholesterol because of the soluble fibre, help control high blood pressure and maintain your blood glucose level, all the while making you feel fuller for longer. That’s not too bad for one of the cheapest and most versatile grains on the supermarket shelf. I sometimes wonder why we don’t call this a super food.
INGREDIENTS
2 cups rolled oats
2 tablespoons chia seeds
1/3 cup of desiccated coconut
We love gnocchi in our household and this recipe is my take on Gordon Ramsay’s home-made gnocchi recipe. It is a little time consuming baking the potatoes first and then making the gnocchi, but I assure you that the end result is satisfying and so delicious. Make it for a special occasion to show how much you care for a loved one.
INGREDIENTS
4 large floury potatoes like Agria
100 grams ricotta
120 grams plain flour
2 egg yolks
2-3 thyme sprigs
Did you know that the cultivation of millet dates back to 6000 years? The tiny golden grain has nearly 15% protein, B- complex vitamins, minerals like iron and magnesium. Interestingly millet used to be referred to as the grain of happiness and it contains tryptophan – an amino acid that affects appetite, mood and sleep! It is gluten free, alkaline, easily digestible and rich in fibre. Super food really!
I substitute millet in all recipes that call for couscous, because millet is packed with nutrients. Great for weekday lunch and if you use dairy free yoghurt for the sauce it will be completely plant based. In this recipe I use the florets only but please retain the tender leaves and stems for use in a stir fry.
INGREDIENTS
1 large broccoli, washed and cut into 2cm florets
1 x 400g tin of chick peas, drained and rinsed
1 cup of hulled millet cooked as per instructions on packet
A generous handful of fresh coriander finely chopped
1 red chilli, finely chopped (optional)
Rind of one lemon
30ml lemon juice
30ml extra virgin olive oil
Salt and pepper
YOGHURT SAUCE – 1 quantity
METHOD
Steam or microwave the broccoli for 2 to 3 minutes depending on the doneness required. Set aside to cool.
Once you cook the millet, remove to a large plate and allow to cool. If you leave in a bowl or saucepan to cool, the millet may all stick together and get clumpy.
Place millet in serving bowl. Mix in the broccoli and chick peas, the red chilli, the lemon rind, salt and plenty of freshly ground pepper along with lemon juice and extra virgin olive oil. Taste for seasoning, toss the coriander leaves and serve with yoghurt sauce.
Serves 4.
This is a bean to the power of 2 or bean squared salad. Both names are a bit cheesy, hence bean and bean salad. This is a great working day lunch option and a power house of nutrients – my version is vegan and I love it this way but feel free to add a tin of tuna if you must.
INGREDIENTS
2 x 400 g tin of red kidney beans, drained and rinsed thoroughly
400 grams of French beans or round beans cut into 5 centimetre pieces (I used frozen)
200 grams of sweet corn kernels (I used frozen)
1 red pepper diced into 1 cm squares
1 red onion chopped finely
Zucchinis are very versatile and lend well to all manner of cooking styles. Simple, quick and easy to make a meal out of this unassuming vegetable.
INGREDIENTS
8-9 small tender baby zucchinis
Olive oil for brushing
100 grams sour cream
Salt and pepper
½ teaspoon lemon rind
2 tablespoons slivered almonds, toasted
Make this in summer when zucchinis are in plenty supply. I made mine in a pie dish but you can in a rectangle slice pan. Serve it with a fresh green salad and my tomato chilli relish on the side for lunch. This is gluten free and the fennel adds a nice touch.
INGREDIENTS
3 cups finely grated zucchinis
¾ cup coarsely grated tasty cheese
4 eggs, lightly beaten
30ml butter, melted
90ml vegetable oil
I know that round here we refer to butternut as butternut pumpkin but in other parts it is called butternut squash. Squash or pumpkin it is really yummy roasted and makes a strong case for a salad being a meal.
INGREDIENTS
1 kilogram butternut pumpkin, seeds removed, cut into wedges
250 grams of small shallots (I used baby ones)
1 cup of buckwheat groats
2 tablespoons extra virgin olive oil
2 teaspoons harissa
As long as you have the basics you can build tacos with just about anything you fancy. My vegan tacos are quite easy to prepare and are absolutely delicious.
INGREDIENTS
500 grams firm tofu
200 grams coarse polenta for dusting
90 grams chick pea flour
½ teaspoon chilli powder
The combination of red cabbage and fennel works really well. The seeds offer a nice crunch.
250 grams red cabbage, finely shredded
1 medium sized fennel bulb, finely sliced
1 large carrot (125 grams), finely julienned
Handful of chopped parsley
You can buy long beans or Asian beans from markets. They are very juicy and succulent about 20 – 24 centimetres long. Salad works well with regular beans too.
INGREDIENTS
250 grams of long beans
1 baby Cos, washed and leaves separated
½ cup almonds, toasted
¾ cup pitted green olives, chopped finely
1 tablespoon harissa