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MAURiTiAN FALAFELS

By | Dinner, Lunch, Recipes, Recipes Detail Page, Snacks | No Comments

A spicy flavoursome falafel with extra green goodness and NO deep-frying required!

These high in protein, B vitamin-containing vegan falafels will become a staple in your household, we recommend making a double batch!

 

Ingredients

1 tbsp. extra virgin olive oil

1 large red onion, diced

1 thumb size pc of turmeric, grated (or 1 Tbsp. ground turmeric)

1 thumb size pc of ginger, grated

1 good Tbsp. Clives of India curry powder

2 cloves garlic, crushed

3 cups (400g) cooked chickpeas (best soaked 6-8hrs from dried and boiled for ~20min) or 2 x 400g tins chickpeas (rinsed & drained)

½ bunch coriander, finely chopped (stalks & all)

1 cup baby spinach

½ cup nutritional yeast (savoury yeast flakes)

Rock/herb salt & pepper to taste

Extra Virgin olive oil for pan frying

 

Method

  1. Heat 1 tbsp. oil in a fry pan.
  2. Sauté onion, garlic and ginger until soft.
  3. Add curry powder and turmeric and allow to release flavours (1-2min).
  4. Remove from heat and place in a food processor. Add spinach, coriander and chickpeas then seasoning.
  5. Blend in a food processor until just combined (keep a few chunky bits in there if you like!)
  6. Place a tablespoon of mixture in your hand and form into a ball.
  7. Crank the fry pan back on medium-high heat with 1-2 tbsp. oil.
  8. Place the felafel (balls) in the fry pan and slightly press down.
  9. Grill until brown and a little crispy on both sides (~1min each side).

TEMPEH POKE BOWL

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The Poke Bowl is all the rage ATM! Essentially a deconstructed sushi roll, taking the fiddly mess out of making sushi here we have also reduced the carbohydrate amount for lighter training days. Light, Fresh & Delicious!

Poke Bowl

1 packet (250g) tempeh, sliced thin

1 large cauliflower head, cut into chunks

1 cup sushi or short grain white rice (cooked)

1 tsp olive oil

1 large cucumber, spiralised or thinly sliced

2 medium fresh peeled beetroot, spiralised or grated

1 medium avocado, sliced

4 nori sheets

 

Dressing

¼ cup extra virgin olive oil

4 tsp tamari

4 tsp rice vinegar

1 tsp sesame oil

2 tsp maple syrup

½ tsp black sesame seeds

 

Method

  1. Heat a non-stick fry pan on medium-high heat.
  2. Once hot, place sliced tempeh in the pan and brown on each side, then put aside.
  3. In the meantime, make your dressing by combining all the dressing ingredients in a small bowl and whisk until combined then put aside.
  4. Put the cauliflower chunks in a food processor (reverse blade if you have a thermomix) and chop until it resembles rice (~1min).
  5. Grab the pan you browned the tempeh on and add 1tsp of olive oil, when hot add the cauliflower rice and cook stirring occasionally until the cauliflower is slightly softened (~5min). Add the cooked sushi rice to the cauliflower rice and heat through.
  6. Prepare your poke bowl by dividing the cauliflower and rice into 4 bowls, top each with equal portions of tempeh, spiralised beetroot and cucumber, avocado then top with shredded nori.
  7. Add dressing and Dig IN!

BLACKBEAN POWER SALAD w. GREEN DRESSiNG

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NUTRITION HIGHLIGHTS:

  • High protein meal for recovery (25.8g protein)
  • Excellent source of anti-inflammatory fats for brain + musculoskeletal health
  • Over half your daily fibre needs in this bowl 🙂

RECIPE SERVES 4

INGREDIENTS:

SWEET POTATOES

  • 2 small sweet potatoes (about 400g)
  • 2 tablespoons extra virgin olive oil
  • 3 teaspoons ground cumin
  • 2 teaspoon smoked paprika
  • 1 teaspoon ground coriander
  • 1 teaspoon dried chili flakes

BEANS + SEEDS

  • 2 cups black beans, rinsed and drained
  • ¼ cup pepitas
  • 1 tablespoon tamari

QUINOA + KALE

  • ½ cup quinoa (uncooked), rinsed
  • 1 bunch kale, trimmed and roughly chopped
  • 1 head broccoli, shredded
  • 1 tablespoon extra virgin olive oil
  • Juice of 1 lime
  • ½ teaspoon salt

GREEN DRESSING

  • 2 small avocados
  • Juice of 1 lime
  • 1 tablespoon extra virgin olive oil
  • 1 small bunch fresh coriander – washed and roots trimmed off
  • ½ tsp salt

METHOD:

  1. Crank your oven up to 200 degrees, grab a baking tray and line with baking paper. Wash your sweet potato then chop into small cubes. Place in a large bowl then add the black beans and toss with 2 tbsp EVOO, cumin, paprika, coriander, chili and salt. Spread out the sweet potato bean mix on your lined a baking tray in a single layer and pop in the oven for ~20min until toasty.
  2. Place the pepitas in a small bowl and coat with tamari. Place on a separate lined baking tray and in the last 5min of your beans & potato roasting time pop it in the oven – it should finish with the others nice and golden.
  3. While that’s roasting away place a small saucepan on the stove, rinse the quinoa then put in the pot and cover with 1 cup water then bring to the boil. Whack a lid on it, reduce the heat to let simmer for 15min. Once done, take off the heat and let sit for 5min then grab a fork and fluff up the grains.
  4. In a large mixing bowl, place the shredded Kale, lime juice, olive oil and salt. Get your hands dirty and massage the dressing well into the leaves. Add the warm quinoa now with shaved broccoli and combine well.
  5. Now let’s get onto that green dressing! Grab a food processor and blend until smooth your avocado, olive oil, whole bunch of coriander (yep stems & leaves!), the juice of 1 lime and salt.
  6. To build your superfuel bowl, divide the kale, broccoli and quinoa mixture into four large salad bowls. Top with roasted sweet potato & black beans & place a big dollop of that green dressing on top. Finish with a sprinkle of toasted tamari pepitas.

 

 

ORANGE + KALE SALAD w. MAPLE-TAHiNi DRESSiNG

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INGREDIENTS

Salad

  • 1 bunch kale
  • 10-12 brussels sprouts
  • 4-5 eschallots, thinly sliced
  • 1 large orange, thinly sliced

Dressing

  • ¼ cup tahini
  • 2 Tbsp apple cider vinegar OR white wine vinegar
  • 2 tsp miso paste
  • 2 tsp maple syrup
  • 1 tsp hot sauce
  • season to taste

METHOD

  1. Using a sharp knife, de-stem the kale. Wash, and then chop the leaves. Once dry, sprinkle a little salt over the kale and use your hands to scrunch the kale. Do this for ~30 seconds, then transfer the kale to the salad bowl you’ll serve it in.
  2. Chop off and discard the end stem and any patchy outer leaves from your Brussels sprouts, then finely chop the sprouts, and add them to the kale. Next finely chop the eschallots, and add to the bowl. Lastly, add the thin orange slices.
  3. To make your dressing: add the tahini, vinegar, miso, maple syrup, water and hot sauce to a tightly-sealing glass jar, replace the lid and give it a good shake. Taste your dressing and add ingredients to get the taste to your liking.
  4. Dress the salad, and serve. Enjoy!

 

RAiNBOW COLESLAW w. CULTURED DRESSiNG

By | Dinner, Lunch, Recipes, Recipes Detail Page | One Comment

There is so much gut-loving goodness in this salad with the cultures in the buttermilk (probiotics) and the healthy-gut-fuel in the raw spring onions + cabbage (prebiotics). Give your dinner meal a make over with this nutritious + delicious salad!

 

SALAD:

  • ½ red cabbage, finely sliced
  • 4 spring onions / eschallots, finely sliced
  • 1 large carrot – skin left on, and spiralise or julienne
  • 1 large under-ripe green pear, julienned

 

DRESSING:

  • ½ cup buttermilk or kefir
  • 2 Tbsp lemon juice
  • 2 Tbsp extra virgin olive oil
  • 1 Tbsp Dijon mustard
  • S+P to taste

 

METHOD:

  1. Combine all salad ingredients in a large salad bowl.
  2. Mix up the dressing in a small glass jar and give it a good shake to emulsify, season to taste.
  3. This is a salad you can dress ahead of time if you like – the cabbage withstands it! Enjoy

Spinach + leek pie

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1. Defrost the spinach then squeeze out as much water as you can.

2. Place 2 sheets of frozen pastry on the bench to defrost slightly, then cut evenly to get 12 squares.

2. Heat the oil in a fry pan, add leek and garlic cook until soft.

3. Add the spinach to the pan and cook until all water is evaporated, set aside to cool slightly.

5. Place eggs with a little salt & pepper in a bowl and whisk lightly then fold through the spinach mix.

6. Chop the feta into chunks and evenly through the mix.

6. Take each pastry square and press into a lightly greased 12 capacity muffin tray.

7. Divide the spinach egg mix into each individual pie and top with a sprinkle of pine nuts.

8. Bake in 180 degree oven for ~20min or until brown on top and pine nuts are beautifully toasted.