Per serving: 100 calories, 6 g fat (3 g sat), 7 g protein, 5 g carb, 4 g sugars, 2 g fiber
Recipe courtesy of Erin Clarke of Well Plated.
Per serving: 269 calories, 14 g fat (2 g sat), 26 g protein, 17 g carb, 753 mg sodium, 7 g sugars, 3 g fiber
Recipe courtesy of Muy Delish.
Put carrots in a microwavable bowl and cover with water. Cook until tender, about 3 minutes depending on how finely shredded the carrots are. Drain and let cool.
Per serving: 48 calories, 1 g fat (0 g sat), 3 g protein, 4 g carb, 87 mg sodium
Recipe courtesy of Jeanette’s Healthy Living.
This is one of the easiest, most delicious ways to cook down a whole head of cabbage until it's falling-apart tender. If the spiced tomato paste has reduced and the pan starts getting dry and dark before the cabbage is ready, just add a splash of water to loosen and let it keep going.
¼ cup double-concentrated tomato paste
3 garlic cloves, finely grated
1½ tsp. ground coriander
1½ tsp. ground cumin
1 tsp. crushed red pepper flakes
1 medium head of green or savoy cabbage (about 2 lb. total)
1/4 cup extra-virgin olive oil, divided
Kosher salt3 Tbsp. chopped dill, parsley, or cilantro
Full-fat Greek yogurt or sour cream (for serving)
Step 1Preheat oven to 175C°. Mix tomato paste, garlic, coriander, cumin, and red pepper flakes in a small bowl.
Step 2Cut cabbage in half through core. Cut each half through core into 4 wedges.
Step 3Heat 1/8 cup oil in a large cast-iron skillet over medium-high. Working in batches if needed, add cabbage to pan cut side down and season with salt. Cook, turning occasionally, until lightly charred, about 4 minutes per side. Transfer cabbage to a plate.
Step 4Pour remaining 1/8 cup oil into skillet. Add spiced tomato paste and cook over medium heat, stirring frequently, until tomato paste begins to split and slightly darken, 2–3 minutes. Pour in enough water to come halfway up sides of pan (about 1½ cups), season with salt, and bring to a simmer. Nestle cabbage wedges back into skillet (they should have shrunk while browning; a bit of overlap is okay). Transfer cabbage to oven and bake, uncovered and turning wedges halfway through, until very tender, liquid is mostly evaporated, and cabbage is caramelized around the edges, 40–50 minutes.
Step 5Scatter dill over cabbage. Serve with yogurt alongside.
Recipe Adapted from : BY ANDY BARAGHANI
Recipe: Compliments Ottolenghi
1-2 red chillies, cut into thin rings at an angle (and deseeded, if you prefer less heat)
1 1/2 Tbsp white-wine vinegar
1/2 tsp caster sugar
About 8 carrots, peeled, cut in half lengthways and roughly chopped into 2cm pieces (800g net weight)
2 Tbsp olive oil
1 tsp curry powder
1/4 tsp cinnamon
30g unsalted butter - or 2 Tbsp extra olive oil
2cm piece fresh ginger, peeled and cut into very thin matchsticks
1/2 tsp nigella seeds
1/2 tsp fennel seeds
1/2 tsp cumin seeds
1/2 Tbsp. lime juice
1 spring onion, trimmed and finely sliced on an angle
5g mint leaves, finely shredded
Prep 10 minutes - Cook35 mins
Serves 4 As a Side Dish
You'll be surprised how much flavour you can get from carrots when you give them the chilli heat and the sweet spice treatment. To make this mash dairy-free, use olive oil instead of butter, if you do, heat the oil with the ginger and seeds for only a couple of minutes until fragrant.
1. Put the chillies, vinegar and sugar in a small bowl with a quarter - teaspoon of salt, massage together and leave to pickle for at least 30 minutes and ideally overnight.
2. Put the carrots in a steamer (or colander that fits inside a large pot with a lid), put on high heat, cover and steam fr 25 minutes, until you can cut through them easily. Tip the carrots into a food processor with the oil, curry powder, cinnamon and a teaspoon of salt, and blitz to a semi-smooth mash (it should have some texture).
3. While the carrots are steaming, put the butter, ginger, all the spice seeds and a generous pinch of salt in a small saucepan on a medium heat. Cook gently for three to five minutes, stirring occasionally, until the butter begins to foam and turn light brown and the seeds become fragrant, then take off the heat.
4. Spoon the mash on to a large plate, and make dimples all over the surface with the back of a spoon. Drizzle over the butter with the ginger and seeds, then sprinkle over the lime juice. Drain the pickled chillies, scatter over the top, and finish with the spring onions and mint. Serve warm.
100g firm tofu
1 Tbs. olive oil
1/8 tsp turmeric
Sea salt to taste
1/8 tsp paprika
Mash a piece of firm tofu about 1 1/4 inches thick. In a skillet, heat the olive oil, and when it starts to sizzle, add the mashed tofu, and as you would with an egg, scramble the tofu in the pan with a wooden spatula or fork. Add turmeric for colour. Season with sea salt and paprika and serve like a scrambled egg.
Super Easy !
Slice tofu into squares about 1cm thick. Place onto a non stick oven tray.
In a cup mix 1 tbsp olive oil, 1 tbsp soy sauce, 1 tbsp peanut butter, 1/2 tsp paprika and add chili to taste. Mix well into a paste. Add 1 tbsp water if necessary.
Brush mixture onto tofu slices. Bake in oven at 180C for 20 - 25 minutes, until golden brown at the edges.
Serve with stir-fry, salad or turn them into a sandwich or wrap.
Makes 10 Cups
3 Cups rolled oats
2 Cups whole wheat or barley flakes
1 Cup oat flakes
1 Cup oat bran
1 Cup sunflower or pumpkin seeds
1 Cup chopped Hazelnuts or filberts
1 Cup raisins
1 Cup packed chopped dried apples
Preheat the oven to 200oC.
In a large bowl, combine the rolled oats, whole wheat or barley flakes, the oat flakes and the oat bran. Spread the grains out in a thin layer on 5 ungreased cookie sheets, using 21/4 cups of grain for a 14-inch-square baking sheet. Shake the cookie sheet so that you have an even distribution of grains. Bake for 4 to 5 minutes, stir and turn the grains with a spatula, and bake them for an additional 1 to 2 minutes, until lightly browned. Let them cool, then put them back in the bowl. Add all the other ingredients and mix them together. Store in an airtight container in the fridge. Serve with milk, plant milk, plain yogurt . Add fresh fruit in season like apples, pears, banana.
Recipe compliments from the book: Super Immunity for Kids
Recipe from one of my favourite books - Super Immunity for Kids
Makes 7 cups
3 Cups rolled oats
1 Cup oat bran
1/4 cup sesame seeds
1/4 cup flaxseed
1/2 cup sunflower or pumpkin seeds
1 cup chopped walnuts
1/2 cup apple juice concentrate
1/4 flaxseed or walnut oil or coconut or olive oil
1 tsp vanilla
1 tsp ground Ceylon Cinnamon
1/2 cup flaked sugar free coconut
Preheat the oven to 175oC , and lightly oil two cookie sheets. Mix the oats, oat bran, seeds, and nuts in a large bowl. Combine the apple juice concentrate, oil, vanilla, and cinnamon in a small bowl.
Ad the wet ingredients to the dry, stirring until everything is well coated with the oil mixture. Spread the mixture evenly on the two cookie sheets.
Bake for 18 to 20 minutes, or until golden brown. Stir after 10 minutes. Remove from the oven, and add the raisins and the coconut.
Store in an airtight container in the fridge.
Serves 8 / Prep time 20mins / Oven time 35mins
550 g apples (approx. 3 apples), thinly sliced
juice of 1 lemon
zest of 1 lemon (optional – can use ½ of zest of a whole lemon for discreet lemon taste)
90 g granulated sugar
a pinch of salt
110g plain four
2 t baking powder
75ml low fat milk (2%)
• 1 tablespoon granulated sugar to sprinkle on top (pre-oven)
• powdered sugar (only once cake has cooled down)
• cinnamon powder (optional)
1. Preheat the oven to 180 degrees C.
2. Grease and flour a 26 cm (9 ½ inches) pan and set aside.
3. Peel, core, and thinly slice the apples. Place the slices in a bowl with the lemon juice, toss to coat, and set aside. [note: keep one apple from the others – to be used for topping]
4. Put the eggs, sugar, grated lemon zest, and salt in a bowl, and beat until thick and creamy.
5. Add the flour, baking powder, milk, and mix on low speed until combined.
6. Using a rubber spatula or a wooden spoon, fold in 2/3rds of the apples into the batter.
7. Pour the batter in the prepared pan.
8. Arrange the remaining apple slices, flat-side down, over the top. Optional: Sprinkle with 1 tablespoon of sugar.
9. Bake the apple cake for approximately 35 minutes or until a toothpick inserted into the center comes out clean, and the top is golden brown.
10. Cool completely, then dust the cake with powdered sugar just before serving.
Store it in an airtight container in a cool place for 2 to 3 days, or in the fridge for up to 5 days. In warm climates, it is better to store it in the fridge.
Nutrition Information > Amount per 90g serving (1 slice) — Calories: 133, Fat: 1.2g, Cholesterol: 40mg, Sodium: 18mg, Carbohydrates: 28.6g, Fibre: 2g, Sugar: 17g, Protein: 3g
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