Note: I sometimes swop walnuts or sunflower seeds for the pine nuts and feta for the parmesan. Use your imagination ! :))
Makes 6 servings
Active Time 40 minutes Total Time 40 minutes
1/3 cup extra-virgin olive oil
2 tablespoons fresh lemon juice
1 teaspoon coarse kosher salt
1/2 teaspoon freshly ground black pepper
1/4 teaspoon dried crushed red pepper
2 pounds medium zucchini, trimmed
1/2 cup coarsely chopped fresh basil
1/4 cup pine nuts, toasted
Small wedge of Parmesan cheese
Whisk oil, lemon juice, 1 teaspoon coarse salt, 1/2 teaspoon black pepper, and crushed red pepper in small bowl to blend.
Set dressing aside.
Using vegetable peeler or V-slicer and working from top to bottom of each zucchini, slice zucchini into ribbons (about 1/16 inch thick).
Place ribbons in large bowl. Add basil and nuts, then dressing; toss to coat.
Season to taste with salt and pepper.
Using vegetable peeler, shave strips from Parmesan wedge over salad
I have an obsession with tahini and believe it is a neglected Mediterranean superfood which people are not giving enough attention to.
These muffins are a healthy treat and make for a great addition to a breakfast, a snack or a low sugar dessert.
Makes 8-9 muffins
3 Spotty bananas
1/2 Cup Coconut flour
1/4 Cup tahini
2 tsp Cinnamon
2 tsp vanilla extract
1/2 tsp baking powder
1/2 tsp baking soda
1/4 tsp sea salt
Note: You could add a few raisins, cranberries or dark chocolate chips to sweeten them up a bit if you wish.
Did you know ? Chickpeas are a good source of protein and fibre - plus they're low in calories, just 46 cals per 28g.
A one pot dish that works brilliantly for lunch or dinner. Leftovers can be served cold or as a side dish.
1 Tbsp. Olive oil
1 red onion, peeled and finely chopped
1 tsp ground turmeric
1 tsp ground cumin
1 tsp garam masala
1/4 tsp dried chilli flakes
250g brown basmati rice
600ml hot vegetable stock
400g can chickpeas, drained and rinsed
4 generous handful of spinach leaves
Juice of 1 un-waxed lemon
Generous handful of coriander leaves, finely choped
Generous pinch of sea salt or Himalayan pink salt
Not a lot of people believe me when I say creating a healthy meal in 20 minutes or less is possible. So I decided to put together these three recipes to show just how easy it can be.
In the same amount of time it would take you to sit through a drive-thru line, you can whip up these nutrient-dense, flavor-packed meals.
Stuffed sweet potatoes with a pea and avocado smash
For the pea and avocado smash:
For the spiced chickpeas:
For the maple tahini dressing:
Basil cashew pesto pasta
Easy spiced lentils
Servings: about 4
1 cup coconut flour
2 Tbsp. nut butter
1 scoop protein powder (good choices are chia, flax, pea)
1 cup almond milk
1 Tbsp. honey
1 tsp. baking powder
Mix all ingredients well and add a tablespoon of mix in cupcake papers. Bake in the oven for about 15-20minutes or until a toothpick comes out clean.
These are great as a morning or afternoon snack.
These tasty muffins are the perfect brekkie, and sure to keep you feeling full till lunch.
TipsI like to make the muffin mixture and divide it up the night before, ready to bake fresh in the morning – that way you can even bake off portions as and when you want to eat them.
Adapted Recipe : Compliments: Jamie Oliver
Forbidden rice (Black rice) is an heirloom black rice that dates back to ancient China. The legend behind this flavorful rice is that only Chinese Emperors and the Royal Family were allowed to eat it due to its rarity, high nutritional value, and healing qualities. Anyone else was “forbidden” to eat this rice!Black rice is rich in disease-fighting antioxidants, and contains dietary fiber, anti-inflammatory properties, and can help stop diabetes, ..."Just a spoonful of black rice bran contains more health promoting anthocyanin antioxidants than are found in a spoonful of blueberries, but with less sugar and more fiber and vitamin E antioxidants," Zhimin Xu, PhD, of Louisiana State University Agricultural Center.
As winter is here we naturally lean towards hearty warmer, richer foods and take a little step back from salads.
Samfaina is a popular vegetable sauce, which may be served with chicken or pork, but in Catalunya most commonly accompanies bacallà (cod). As it is made leaving the vegetables quite chunky, similar to French ratatouille, samfaina can also be eaten alone or with cous-cous or crackers for a vegetarian option.
- 100g/4oz smoked bacon or gammon (optional)
- 250g/8oz aubergine, without stalks
- 1 large onion, chopped
- 2 garlic cloves, finely chopped
- 2 red peppers, seeded and cut into squares
- 175ml/6 fl oz dry white wine
- 1 bay leaf
- either 750g/1lb 6oz ripe tomatoes, without their skins or seeds or 600g/1 lb 4 oz canned tomatoes with their juice
- 1 large courgette, cubed with the skin left on
- 125ml/4 fl oz olive oil
- Salt and pepper to taste
Cube the aubergine, sprinkle with salt and leave for about 30 minutes. Start the samfaina by heating two tablespoons of olive oil in a casserole pan. Fry the onion and bacon/gammon (if using) over a medium heat until the onion colours, then add the garlic. Add the tomato, peppers, wine and bay leaf and simmer gently, stirring occasionally, until the tomato has disintegrated into the sauce.
Rinse the salt off the aubergines and pat dry with kitchen paper. In a different pan, heat some oil and fry the aubergine and courgette cubes gently, turning them occasionally. When they are golden brown add them to the tomato sauce and simmer for about 15 minutes. Check seasoning.
If serving with bacallà then soak 500g/1lb of cod overnight (and longer if possible) in water, changing the water two to three times. The fish should not taste salty afterwards. When ready to use, coat the fish in flour, heat 4-5 tablespoons of oil and fry the fish pieces on both sides until well coloured and golden. Then remove from the pan and add to the samfaina.
Makes 12 muffins
1. Preheat oven to 350ºF. Add veggies to a large bowl, and mix with oil and other herbs and spices. Saute veggies in a pan for about 6-7 minutes or until cooked. Alternatively you can also place veggies on a roasting tray, and roast for 20 minutes (rotate at 10 minutes).
2. Prep muffin pan with baking cups or liners. In the same bowl that the vegetables were prepped in, crack all the eggs and add the sea salt. Beat until well mixed. Remove veggies from oven and distribute evenly into muffin tray.
3. Pour eggs into cups with roasted veggies. (We pour the beaten eggs into a measuring cup for easy pouring.)
4. Bake muffins for 10 minutes, then rotate tray. Bake another 10 to 15 minutes, until the tops seem mostly set. Let rest, then enjoy. Don't worry — the muffins always deflate a bit when they cool off.
Muffins will store refrigerated for about 5 days.
Apple Walnut Porridge / Fruit Nut Porridge Combinations
The apple and walnut porridge is just an apple and some soaked walnuts (1/4 cup) – blended / chunky consistency. You can add a squeeze of orange / mandarin juice and cinnamon and throw in the prunes (also soaked from night before and pip removed)… get imaginative ! A soaked apricot or two also works well.
Again this recipe is versatile and you can make different variations using different nut and fruits. In winter I love almonds, banana and raw cacao. In summer I love almonds + peaches or nectarines and clove powder. In winter also love a few cashews blended with pear.
These fruit and nut porridges are easy to make and quite filling. You can even turn them into smoothies by adding more liquid like some water or alternative milk. I don’t usually add dried fruit as I feel they are already quite sweet on their own. But that is up to you in the end.
I love sharing my healthy recipes with you. Enjoy ! For More tips and recipes sign up at The Med Life Diet.