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12/12/2024 0 Comments Koka's Creamy Pumpkin Soup / Vegan Ingredients:
1 Tbsp Olive oil 1 Large onion, chopped 1 Pumpkin, about 500g, peeled and diced 1 Sweet Potato about 200g, peeled and diced 1 Litre Vegetable stock 1/2 tsp dried sage salt and pepper to taste Method: 1) Add the oil and onions in a pot. Sauté the onions until translucent. Add the pumpkin and sweet potato and cook for 5 minutes. 2) Add the vegetable stock and the sage. Bring to a boil. 3) Cover and simmer for 20 minutes, until the vegetables are tender. 4) Puree the soup until smooth, then return to the pot. 5) Add salt and pepper to taste. 6) Heat through gently without boiling, then ladle into bowls.
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 After an extensive search for a supermarket-grade cereal that is both low in carbohydrates and fat, I quickly realized it was a mission impossible. What shocked me most was the alarmingly high sugar content in many cereals, even those labeled "no added sugar." Starting your day—or your child's—with a meal containing 70g of carbohydrates can cause a significant blood sugar spike. This often leads to a crash shortly after, leaving you feeling drained and hungry again in no time.
Serves 6 Prep time: 20 min Cook time: 50 min
This recipe features matcha green tea powder as the “secret” ingredient, adding improved focus while supporting gut health and helping reduce inflammation. Packed with a bounty of fresh vegetables and tofu, it’s a wholesome meal that offers both nourishment and flavor in every bite. Ingredients: Curry
Serving suggestions
Method Step 1: Preheat the oven to 420°F. Line a baking sheet with parchment paper and arrange the sliced squash, tossing with 1 tablespoon of olive . When the oven is hot, bake for 30 minutes, turning halfway through. When the squash is crispy on the outside, remove from the oven and set aside. Step 2: Dry roast cumin and coriander seeds, in a small pan over medium heat for 3-5 minutes until fragrant. Crush using a mortar and pestle or spice grinder, set aside. Step 3: In a food processor, add the shallots, scallions, ginger, and jalapeño. Blend until a paste forms. Step 4: Add the remaining olive oil into a large skillet with deep sides over medium heat. Add the paste along with the spices and top yum paste, stirring constantly for about 2 minutes. Step 5: Add matcha and coconut cream to the skillet, cook for 40 minutes, covered on low heat. Step 6: After 30 minutes, add the zucchini slices and cover for 10 minutes. Add the tofu, bok choy, and snow peas along with the salt, grated lime zest and lime juice and cook for 5 more minutes. Step 7: Serve with optional rice, if using, and top with roasted squash. Nutritional analysis (per serving, not including “serving suggestion”): Calories: 289, Total Fat: 18g, Saturated Fat: 10g, Cholesterol: 0mg, Fiber: 5g, Protein: 10g, Carbohydrates: 22g, Sodium: 592mg, Sugars: 10g, Net Carbs: 17g Recipe Compliments and Adapted from Dr. Mark Hyman. https://drhyman.com/blogs/content/green-tea-lemongrass-coconut-curry 30g Protein BreakfastKickstart your morning with a 30g protein-packed breakfast which will also be a boost for your gut health. This flavorful omelet, packed with probiotics from organic sauerkraut, is a powerful friend to your digestive system, fostering beneficial gut bacteria, easing inflammation, and supporting efficient digestion. This dish will fuel your body, keeping you energized and balanced all day long.
Serves 1 Ingredients: - 1 teaspoon olive oil - 1 small shallot, finely diced - ½ cup mushrooms, sliced - ⅓ cup organic sauerkraut - ⅓ cup cottage cheese (preferably low-fat or full-fat for extra creaminess) Unsalted Anari cheese (goat's) can be used instead - 2 large pasture-raised eggs - 1 tablespoon chives, thinly sliced - Pinch of sea salt - Pinch of black pepper - 2 tablespoons shaved goat cheese or any dairy-free cheese alternative (optional) Method: Step 1 In a nonstick skillet, heat the olive oil over medium heat. Add the shallots and mushrooms, cooking until the shallots are translucent and the mushrooms are browned, about 5 minutes. Stir in the sauerkraut and cottage cheese until well combined and warmed through. Transfer the mixture to a bowl and set aside. Step 2 In a medium bowl, whisk together the eggs, chives, salt, and pepper until fully combined. Step 3 Reheat the skillet over medium heat. Pour the beaten eggs into the pan. As the eggs begin to set, use a small spatula to push the cooked eggs toward the center, tilting the pan to let the uncooked eggs flow to the edges. Repeat until the eggs are almost fully cooked, about 2 minutes. Step 4 Once the eggs are nearly cooked, carefully flip the omelet and remove it from the heat. Slide it onto a plate and spread the mushroom, sauerkraut, and cottage cheese mixture over one half of the omelet. Add goat's cheese or a dairy-free alternative, if desired. Step 5 Fold the omelet in half, enclosing the filling. Garnish with additional chives and serve immediately. Nutritional Analysis : Calories: 410 Total Fat: 26g Saturated Fat: 7g Cholesterol: 380mg Fiber: 2g Protein: 30g Carbohydrates: 9g Sodium: 1220mg Sugars: 5g Net Carbs: 7g 4/9/2024 0 Comments Scrambled Soy OmeletSoy does not contain saturated fat, is a high-protein alternative to animal foods that has been found to slow tumour growth and limit the metastatic properties of various cancer cells. Soy, added to a restricted calorie diet, improved immunity in animals with lymphoma.
Serves 4 to 6 10.5 ounces tofu (firm) 3 Tbsp Olive oil or sesame oil 1/2 Cup broccoli florets 1/2 Cup cauliflower florets 1 red bell pepper, chopped 4 green onions, chopped 1 grated carrot 1 pint cherry tomatoes 1 tsp cayenne pepper 1 tsp turmeric 1 tsp black pepper 1/2 Cup low-fat goat's / sheep's cheese (optional) Drain the tofu and mash it into small pieces. Preheat the broiler. On moderate heat, add oil to an oven proof skillet. Add the broccoli, cauliflower, and red bell pepper, and lightly cook for 3 minutes. Add tofu together with some of the green onions, the carrot, tomatoes, and spices. Add sufficient cayenne and turmeric to give the tofu an attractive colour. Season the top with the same spices and remaining green onions to taste. Top with low-fat goat's / sheep's cheese and broil until the cheese melts. 29/5/2024 0 Comments Anti-Inflammatory Summer SmoothieHere is the recipe. Feel free to swop any of the ingredients, but keep the turmeric, ginger and pinch of pepper as it is those ingredients that add the extra anti-inflammatory punch. Makes 4 servings 2 cups almond milk 2 cups frozen pineapple 2 cups frozen mango 2 bananas 1.5 tsp ground organic turmeric (or 1.5 tbsp fresh) 2/3 tsp ground organic ginger (or 2 tsp fresh) pinch of black pepper Add all the ingredients to a blender and blend until smooth. Enjoy! Recipe Compliments and Adapted from : High Vibration Botanicals This recipe is from a YouTube Video that I watched. Recipe Compliments: Zara Cooks Healthy and Tasty Food Today’s recipe is so incredible that you may look to try it right away after you watch this video, especially if you’re into vegetarian, gluten-free, grain-free, healthy and tasty bread recipes! Instead of grain flour, this delicious vegan, savory cake / bread is made with red lentils. This incredible legume is low in sodium and saturated fat, high in potassium, fiber, folate, and plant polyphenols that have an important antioxidant activity. They are packed with healthy nutrients (imagine in just 1 cup of raw red lentils you’ll get: 45.91 g of protein; 20.7 g of fiber and 14.19 mg of iron for a total of 687 calories). On top of all those impressive nutritional benefits, they taste great and they are so versatile that you can use them in the classic soups and stews or in making the best gluten-free breads! This savory bread is perfect for serving alongside your favorite vegan soups, stews, or salads. It's also great for toasting and slathering with your favorite plant-based spreads or nut butters. Whether you're a vegan or just looking to add more plant-based meals to your diet, this lentil savory cake / bread is a delicious and wholesome option. In a preheated oven, bake at 365°F / 185° C for about 1 hour or until a toothpick comes out clean from the cake / bread! Ingredients: 1 ½ cup red lentils 1 cup coconut cream or any other plant based cream or milk of your choice 3 tbsp. olive oil 150 g shredded carrot (or any veggies of your choice) 100 g chopped orange, green or red pepper 30 g (or 2 units) chopped green onion 25 g sun dried tomato 6 or 7 fresh thyme stems 1 tsp. salt black pepper (optional) ½ tbsp. baking powder 1 tsp. sesame seeds or other seeds of your choice for garnish (optional)  Colorful bell pepper rings stand in for bread in this healthy version of egg in a hole.
Cook an egg inside the peppers and top with a vibrant avocado salsa for a cheerful breakfast. Prep Time: 35 mins Total Time: 35 mins Servings: 4 Yield: 4 servings Ingredients 2 bell peppers, any color 1 avocado, diced ½ cup diced red onion 1 jalapeño pepper, minced ½ cup chopped fresh cilantro, plus more for garnish 2 tomatoes, seeded and diced Juice of 1 lime ¾ teaspoon salt, divided 2 teaspoons olive oil, divided 8 large eggs ¼ teaspoon ground pepper, divided Directions Step 1 Slice tops and bottoms off bell peppers and finely dice. Remove and discard seeds and membranes. Slice each pepper into four 1/2-inch-thick rings. Step 2 Combine the diced pepper with avocado, onion, jalapeño, cilantro, tomatoes, lime juice, and 1/2 teaspoon salt in a medium bowl. Step 3 Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add 4 bell pepper rings, then crack 1 egg into the middle of each ring. Season with 1/8 teaspoon each salt and pepper. Cook until the whites are mostly set but the yolks are still runny, 2 to 3 minutes. Gently flip and cook 1 minute more for runny yolks, 1 1/2 to 2 minutes more for firmer yolks. Transfer to serving plates and repeat with the remaining pepper rings and eggs. Step 4 Serve with the avocado salsa and garnish with additional cilantro, if desired. "Egg in a Hole" Peppers with Avocado Salsa Colorful bell pepper rings stand in for bread in this healthy version of egg in a hole. Cook an egg inside the peppers and top with a vibrant avocado salsa for a cheerful breakfast. Recipe Compliments: https://www.eatingwell.com/recipe/269125/egg-in-a-hole-peppers-with-avocado-salsa/ By Abbie Gellman, M.S., RD, CDN | Updated on April 18, 2024 Tested by EatingWell - Test Kitchen Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD The grain ingredients, one kind of grain or several, should be soaked overnight or else used as whole grains sprouted for about three days.
1-2 Tbsp. Oat, wheat or rye flakes or barley kernels or whole grains 1 Tbsp. Mixed nuts (almonds, walnuts, Brazil nuts, hazels, cashews) 1Tbsp. wheatgerm (optional) 1 Tbsp Orange Juice (optional) 1 Grated apple 1 Tbsp. Raisins 1 Tbsp. Mixed nuts and seeds (almonds, walnuts, Brazil nuts, hazelnuts, sunflower seeds, pumpkin seeds) 1 tsp. Chia seeds 1/2 Cup Yoghurt (Goat's / Sheep's) 1 tsp. honey or carob or molasses 1 tsp. Ceylon Cinnamon or allspice Put the cereal flakes or kernels and the mixed nuts in half a cupful of water to soak overnight. Add 1 tsp of lemon juice to the oats and nuts. This will help to reduce the phytic acid in the oats and nuts. Soak the raisins in the minimum of water in another cup. In the morning put the soaked cereals in a bowl with the yoghurt and add the raisins with their soak water. Grate the apple and mix it with the orange juice. Add the apple to the cereals and remaining ingredients. Top with a teaspoon of honey, spices, nuts and wheatgerm if desired. Muesli Variations Grainless Muesli Use two tablespoons sunflower or sunflower and pumpkin seeds instead of the cereals, and soak overnight in the same way. Dairyless Muesli Use Coconut Yoghurt instead of goat's/ sheep's yoghurt. Sprinkles Instead of wheatgerm, or as well, try adding some sesame seeds, dried coconut, cacao nibs, bee pollen, goji berries, dried blueberries, ground flaxseeds. No more than a teaspoon each. For the daring, you could add a half to one teaspoon of maca or ashwagandha powder. Healthy and delicious protein-packed Quinoa-Red Lentil Wraps that are easy to make, budget-friendly and gluten-free! Perfect to prepare a nutritious meal!
PREP TIME 10 minutes minutes COOK TIME 15 minutes minutes Soaking Time 2hours TOTAL TIME 2hours 25 minutes Servings 4 Ingredients
Nutritional Information - Per Serving Calories 178kcal | Carbohydrates 30g | Protein 10g | Fat 3g | Sodium 297mg | Fiber 5g | Vitamin A 1IU | Vitamin C 1mg | Calcium 22mg | Iron 3mg2-Ingredient Quinoa-Red Lentil Wraps (Tortillas) Recipe Compliments: https://plantbaes.com/2-ingredient-quinoa-red-lentil-wraps/ |
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