Roast beetroot, sweet potato and baby spinach salad

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spinach-roast-beet-kumera-salad

This is a delicious salad that’s packed with nutrition. Baby spinach is a rich in vitamins and minerals (particularly iron), beetroot is renown for its antioxidant qualities and is an excellent source of folic acid (essential for women in the early stages of pregnancy), sweet potatoes are high in beta carotene and vitamin B6 and pine nuts are rich in health promoting fats and vitamin E. Interestingly, the green beetroot leaves are richer in iron than spinach so reserve them and add to smoothies, juices or soups.

I often prepare the ingredients at the weekend so that I can mix up a salad either for lunch or dinner in around 5 minutes. The roasted vegetables last for several days in the fridge.

Ingredients

  • 3 medium sized beetroots
  • 1 large sweet potato (or kumera)
  • 2 cups baby spinach leaves
  • 50g/2 oz pine nuts
  • 50g/2 oz goat’s cheese
  • 30ml/2 tbsp cold pressed extra virgin olive oil

Dressing

  • 1.5 tablespoons quality aged balsamic vinegar
  • 1.5 tablespoons cold pressed extra virgin olive oil

Pre-heat the oven to 180 degrees Celsius (160 degrees for a fan forced oven).

Peel the beetroots and sweet potato/kumera. Cut the sweet potato sideways into coin shaped pieces that are approximately 1.5cm or half an inch thick. Once complete, quarter each of the coins so that they’re around 2cm x 2cm in width. Add to a large bowl, toss in 1 tablespoon of olive oil and add to the back end of a baking tray.

Next cut the beetroot into chunks that are around 2.5cm x 2.5cm. Add to a large bowl and toss in the remaining 1 tablespoon of olive oil. Place at the front of the baking tray that you’ve already added the sweet potato to (the reason for putting the sweet potato at the back and the beetroot at the front is because the beetroot takes slightly longer to cook so placing in the hotter part of the oven should address this).

Roast for around 1 hour and 15 minutes until the sweet potato starts to brown and the beetroot has turned a deeper shade of purple. Remove from the oven and allow to cool.

Just before you’re ready to serve, warm a frying pan to a medium-high heat and once hot add the pine nuts. Toast for around two minutes, tossing the nuts every 30 seconds or so to ensure they don’t burn. Note that pine nuts cook quickly so as soon as they start to turn brown remove from the heat and transfer to a large salad bowl. Add the baby spinach, roast beetroot, sweet potato and goat’s cheese (crumble this through) and mix through the salad dressing.

Makes 2 large salads or 4 side salads.

spinach-roast-beet-sweet-potato-salad

How to make a delicious kale salad

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rainbow-salad-2

Hailed as a super food for good reason, Kale is a powerhouse of nutrition. One of nature’s richest sources of Vitamin K, it helps the body fight heart disease and osteoporosis. Its high beta-carotene content (which the body transforms into Vitamin A) aids cell growth and supports the body’s immune system. It’s also mineral dense, high in antioxidants and full of fibre. Best of all, Kale grows easily and is generally inexpensive to buy.

Personally, I have found that regularly incorporating Kale into my diet has helped improve my digestive health and boost my overall wellbeing.

Three tips for making a great kale salad

It took me a while to work out how best to regularly incorporate Kale into my diet. It’s a cruciferous vegetable with a dense texture that needs a lot of chewing and tends to have a somewhat bitter flavour.

I’ve found the secret to making a good kale salad lies in a three simple steps:

    1. Firstly you need to finely chop the kale, this reduces the chewiness and makes it more manageable to eat
    2. Secondly you need to add some tasty ingredients to balance the flavour.  Sweet vegetables like carrot and beetroot balance the bitterness of the kale and the addition of avocado balances the texture. I also really like to add some good quality goat’s cheese to the salad – the slightly tart flavour compliments the bitterness beautifully
    3. Finally, it’s important to get the dressing right. In my opinion a lemon based dressing works best.

kale

Ingredients

  • 2 cups of finely chopped kale (around a third to half a bunch)
  • 50-60g /2oz goat’s cheese
  • 1 medium to large carrot – grated
  • 1 small beetroot – grated
  • Half an avocado
  • Optional: 1 cup of cooked quinoa (ideally activated) OR
  • Optional: half a cup of tamari almonds (ideally activated)

Dressing

  • Juice of 1 lemon
  • Equal parts olive oil (this will depend on how much juice your lemon renders but should equal around 3-4 tablespoons)
  • 1 heaped teaspoon of dijon mustard

Method

Remove the leaves of the kale from the stems, wash and drain thoroughly. Finely chop and add to a large salad bowl. Cut the avocado into cubes around 1cm /half an inch in size and add to the bowl, then grate in the carrot and beetroot and add the quinoa if you’re using it (if you’re using tamari almonds instead, avoid mixing these through until just before you’re ready to serve).

Separately, make the dressing by juicing the lemon and adding the juice to a jar with a lid along with the olive oil and dijon mustard. Shake well.

Pour around a third of the dressing over the salad and mix through. Taste to ensure there’s enough dressing for your palette, if not add a little more. Once you’re happy with the flavour, crumble the goat’s cheese into the salad and mix again. At least half the dressing should remain – reserve this for your next salad.

If you’re using almonds, mix these through just serving to ensure they retain their crunchiness.

Serves 2 for a large salad each of 4 as a side dish.

Mild and Easy Harissa

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harissa

Harissa is a paste used in North African cooking that adds a delicious spicy flavour to a wide variety of dishes. Make it in batches and it will keep in the fridge for several weeks. Add to meat, fish and vegetables before baking or placing on the BBQ and it will transform your meal.

Ingredients

  • 12 long red chillies (fresh) – medium in size and mild in flavour
  • 8 cloves of garlic
  • 2 teaspoons of salt
  • 4 teaspoons ground cumin
  • 4 teaspoons ground coriander
  • 4 tablespoons olive oil
  • juice of half a lemon

Method

Split the chillies in half lengthways, remove the seeds and rinse under cold water. If using hot chillies it’s advisable to wear rubber gloves to avoid burning your hands (I learnt the hard way – the burning sensation on the hands can be very unpleasant!). Add all the ingredients to a food processor or high powered blender and and pulse for approximately 1 minute or until smooth.

Activated oat porridge

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coconut-milk-porridge

Porridge has been a staple of the Scots and Gaelic islanders since medieval times when oats were made into a paste with water and eaten over several days, often with the addition of a pinch of salt.

Today, porridge is widely consumed in the west but unfortunately it’s often in the form of instant porridge or oatmeal made with over-processed, ground oats and loaded with sweeteners. The result is that much of the nutrition our ancestors enjoyed is lost.

Health benefits

Whole oats are rich in beta-glucans, a type of soluble fibre that has been linked to reducing bad cholesterol, lowering the risk of heart disease and boosting the body’s immune system. They are also rich in magnesium – a key to enzyme function which has been linked to reducing the chance of developing type 2 diabetes, improving sleep and even reducing depression.

However, oats are also high in phytic acid which (in humans) binds to minerals such as calcium, magnesium, iron and zinc and limits their absorption and similarly inhibits important enzyme function needed for digestion. For detailed information and research on this topic, refer to the Weston Price Foundation.

Activation to the rescue

Fortunately, phytic acid in plant foods can be neutralised (to a large extent) by phytase, which is released by soaking in warm water with a little acid medium over a period of time. This process is commonly referred to as activation. As oats are low in phytase, the activation process can be helped along by the addition of some rye and by allowing the oats to soak for a little longer. I choose rye flakes as they’re inexpensive and readily available from health food stores.

I have enjoyed porridge for years – it’s a winter comfort food that warms me up and keeps me satiated all morning. Soaking the oats does not compromise the flavour at all so I have adopted the habit as part of an overall diet to improve digestive health.

Recipe

This recipe can be adapted for all types of milk but I find that almond milk, “drinking” coconut milk and good old fashioned whole cream dairy milk work best. I’m not a fan of soy milk in this recipe as I find the flavour doesn’t stack up.

Ingredients

  • 120g/4.25oz/1.5 cups of whole, organic rolled oats
  • 20g/0.75oz/ around 1 heaped tablespoon of rye flakes
  • 2 cups/500ml/17 fl oz of milk of your choice (I really like drinking coconut milk or activated almond milk – full cream dairy milk is also delicious)
  • 1 cup/250ml/8.5 fl oz of filtered water
  • 2 teaspoon fresh lemon juice or raw apple cider vinegar (you can also use whey or kefir but I prefer to use lemon juice or apple cider vinegar as they’re more readily available)
  • 1 teaspoon ground cinnamon (optional)

Method

Soak the oats, rye flakes and lemon juice/apple cider vinegar in around 2 cups of water for up to 24 hours (ideally at least 12 hours). There should be plenty of water to cover the oats, however the more water you use the more acid medium you will need to activate the oats.

Prior to cooking, drain the oats and rinse well, then add to a saucepan with the milk and filtered water. Cook over a low to medium heat, stirring occasionally. As the porridge starts to thicken, add the cinnamon. When the the mixture starts to bubble (this should take around 8 minutes), remove from the heat and allow to cool a little.

Serve topped with your favourite fruit and optionally a little extra cinnamon.

Notes

  1. You can also cook the porridge in the microwave – it will take around 6 minutes, however I prefer to cook on the stove as the microwave may denature the food.
  2. The porridge makes a great portable dish – divide into 2-3 glass dishes and top with berries. In my opinion it tastes great lukewarm as the flavour from the berries blends with the porridge.
  3. The porridge can be stored for up to 48 hours in the fridge

Serves 2 – 3

Corn Fritters

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corn-fritters-3

These corn fritters make a delicious savoury breakfast, and help you get your vegies in early in the day. Choose organic corn (unfortunately regular corn is typically genetically modified), and if you’re vegan choose an egg substitute.

Ingredients

Corn Fritters

  • 2 organic corn cobs (medium sized) OR one 400g tin or 14oz can of organic tinned corn
  • 2 large organic/free range eggs
  • 2 spring onions, finely chopped (or substitute with half a leek, finely chopped)
  • 1/4 bunch fresh parsley, finely chopped
  • 2 x tablespoons olive oil (30ml, ¼ of a cup)
  • Half a cup of buckwheat flour (around 70g)
  • ½ teaspoon of good quality mineral salt such as Himalayan pink salt or Celtic sea salt
  • ½ teaspoon freshly ground black pepper
  • Extra oil to grease the frying pan (around a tablespoon)

Topping

  • half an avocado
  • 2 tomatoes or half a dozen cherry tomatoes (choose red and yellow if available)
  • half a dozen basil leaves, chopped

Balsamic Dressing

  • 1 tablespoon cold pressed extra virgin olive oil
  • 1 tablespoon good quality aged balsamic

Method

If you have time, steam the corn for 20 minutes, allow to cool then with a knife remove the corn kernels from the cob and set aside. The corn will keep in the fridge for several days so you can steam in advance. If you prefer, use a tin of organic corn kernels, draining the liquid.

Beat the eggs in a bowl with a fork for around 20 seconds, then add the oil and stir in the buckwheat flour, salt and pepper until the dry mixture has been completely absorbed by the wet mixture. Add the corn kernels, spring onions and parsley, mix well.

Heat a frying pan to a medium heat. Once hot, add enough olive oil to cover the base of the pan. The mixture will make 6 fritters around 5cm or 2 inches in diameter. Fry the fritters in 2 batches (making 3 at a time). The first side will take around 5 minutes and the second side around 3-4 minutes.

While you’re cooking the fritters, chop the tomatoes and basil and separately mash the avocado. Mix the olive oil and balsamic to make a dressing.

Once the fritters are cooked, spread with mashed avocado and top with the tomato and basil mixture then drizzle with the balsamic dressing.

Serves 4

corn-fritters-4

 

Chilled Chia Breakfast Pudding

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chia_porridge

Hailed as a super food with good reason, Chia seeds are a great source of Omega-3 essential fatty acids, loaded with antioxidants and high in fibre.

If you like the texture of tapioca, this is a tasty and nutricious breakfast option that only takes a minute or so to make before you go to bed. Pop it in the fridge and it’s ready to eat in the morning. Serve with your favourite fruit and nuts and it will keep you satiated all morning.

Ingredients (serves 2)

  • 2 cups coconut milk (you can use almond milk if you prefer but I find the coconut milk gives a better flavour)
  • Half a cup of chia seeds
  • 1 teaspoon ground cinnamon
  • Pinch of stevia (equivalent to one heaped teaspoon of sugar) OPTIONAL

Mix ingredients together well, pop in the fridge overnight (around 8 hours is good but anything over 6 is ok).

Serve topped with your favourite fruit and activated nuts (hazelnuts and almonds work well).

Simple sugar-free Thai salad

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thai-salad

If you love Thai salads but prefer not to use processed sugar, this recipe is a great option that doesn’t compromise on taste. The dressing is made with rice malt syrup which is fructose free, and if you choose a high quality fish sauce – naturally fermented and without sugar – you can’t go wrong.

For the salad itself, I’ve suggested ingredients that work well for me but play around with whatever you like and what’s on hand at home.

Dressing

  • Juice of 1 lime (around 3 tablespoons)
  • 1.5 tablespoons fish sauce (choose a good quality, unsweetened variety – Red Boat 40°N from Vietnam is wonderful if you can find it)
  • 1.5 tablespoons rice malt syrup

Place ingredients into a small jar, seal and shake well. Set aside.

Salad

  • 2 cups bean sprouts
  • 1 medium size carrot
  • 6 snow peas
  • 1 Lebanese cucumber
  • 4 medium sized button mushrooms
  • handful coriander leaves
  • handful mint leaves
  • half a cup of cashews

Method

Peel and julienne the carrots (cut lengthways into sticks that are around the size and thickness of two matchsticks put together). Similarly, cut the cucumber lengthways into pieces a little bigger than the carrots. Peel and chop the mushrooms and add to a salad bowl with the other vegetables and beansprouts. Tear the mint and coriander leaves and add to the vegetables then stir through the dressing (you’ll only need a third to a half – the rest will keep in the fridge for several weeks). Just before serving, sprinkle with the cashew nuts.

This salad is lovely topped with garlic prawns or with some poached or roast chicken.

Serves 2