I have fallen head over heels for mushrooms lately, oh my they are so yummy especially when they are whipped up with some garlic and thyme! Mmmm Mmm!
Mushrooms are high in antioxidants, selenium and vitamin D and B.
This is such an easy recipe which takes a matter of minutes to make. I have served this as a side dish to dinner or even on-top of some smashed avocado on toast for breakfast – the dream.
- 300 grams mushrooms (I used portobeliini)
- 1 clove of garlic
- 1 tablespoon olive oil
- ½ tablespoon tamari
- 2 tablespoons coconut milk
- 6 sprigs thyme leaves
- Cracked pepper
- Wash the mushrooms and slice them.
- Heat up the olive oil in a sauce pan over a medium heat, add in the garlic and mushrooms and cook for a few minutes.
- Next place in the coconut milk, tamari, thyme leaves and cracked pepper.
- Allow to cook for a further few minutes until the liquid has slightly evaporated.
- Serve with some additional fresh thyme and season with salt and pepper if it needs it.
I used to think a meal with no meat was an incomplete meal. I am sure I am not the only one who has thought or thinks this. I am by no means a vegetarian but as I get older I think it is important to have a few plant based meals a week. Eating this way has also introduced me to an array of foods I wouldn’t usually eat as well as the joys of exploring new recipes. When I plan a plant based meal I like to make sure that I have a good source of protein in it to keep me full and to ensure I am satisfied!
Outlined below are my favourite healthy alternatives to animal sources of protein –
- Lentils : Lentils are a type of legume that are packed full of protein and other nutrients making them wonderful for vegans and vegetarians. Not only are they high in protein but they also contain a large amount of fibre, iron, folate and potassium whilst being low in fat. There are many different varieties of lentils on the market which are cheap, versatile and readily available. The iron content in lentils is also very beneficial for vegetarians and vegans as it is quite common for non meat-eaters to have low iron levels. Lentils contain a whopping 17grams of protein per cup!
- Quinoa : Often called a ‘superfood’ quinoa is in fact a seed not a grain which originates from South America. Quinoa pronounced Keen-Wa is a complete source of protein containing all the essential amino acids as well as various vitamins, minerals and dietary fibre whilst being gluten free. Quinoa can be prepared much like rice and can be used in a variety of ways. I like to make quinoa salads, quinoa porridge and also find it quite useful in baking as well a substitute to rice and even pasta! Quinoa contains 11grams of protein per cup!
- Nuts and seeds – Adding nuts and seeds to anyone’s diet is going to be highly beneficial, they are all considered superfoods in my eyes. Each and every one of them has a different nutrient profile however they are all extremely nutrient dense meaning you only need a small amount to reap the benefits. The following are all extremely high in protein: pumpkin seeds, hemp seeds, chia seeds, peanuts, almonds, pistachios, flax seeds and sesame seeds – they are my top picks when it comes to protein content however cashews, walnuts and hazelnuts are also great additions to your diet.
- Tempe – I love tempeh however I only ever tend to eat it when I am back home in Bali as it originates from Indonesia. Tempeh and tofu are great sources of protein for vegetarians. They are both made from soybeans however in two very different ways. Tempe is made from fermenting the soy beans, the fermentation process of tempe adds an additional health benefit to eating them. The fermentation process increases the amount of vitamins such as riboflavin, vitamin B6, nicotinic acid (niacin), and pantothenic acid . Tempeh has an outstanding 20grams of protein per cup.
- Edamame – Beans in general are high in protein however edamame beans have a higher protein content than others. Edamame beans are a complete protein, providing all 9 essential amino acids. They are also high in vitamin C, fibre and calcium. Edamame beans contain 20 grams of protein per cup!
Try experimenting with eating plant based meals and including the above ingredients into your diet – even if it is only for one meal a week! I really hope this article has helped you realise that you don’t need to eat a meat source to get protein into your diet.
Its that time of year where everyone seems to be getting the sniffles, myself included. I woke up feeling a bit under the weather so decided I would come up with an immune boosting soup full of immune boosting ingredients to help nourish and support my system.
This soup is a multi-vitamin, multi-mineral hit of vegetables with heart healthy fats. Lots of deep leafy greens, broccoli, chilli, lemon, ginger and garlic paired with a good source of fat – coconut oil and desiccated coconut which will help your body absorb all the fat soluble vitamins (vitamins A,D,E & K). It also contains a litre of chicken bone broth which helps support your immune system by boosting antioxidant activity in the body. Bone broth is full of glycine which is not only great for digestion but it also helps in detoxification! (Head over to my ‘The Bone Broth Wonders” blog post for more on the health benefits of bone broth)
Tips- make sure you get a really good bone broth for this, none of the stock cube business. I like to either make my own or buy True Foods (UK only) chicken stock from Ocado or Wholefoods as it is packed full of flavor and doesn’t contain any nasty’s! Watch out for sugar, vegetable oils and any ingredients you can pronounce.
Spinach, leak and broccoli soup
- 1 medium sized head of broccoli
- 1 teaspoon coconut oil
- 2 leeks, chopped
- 2 Garlic cloves, minced
- ½ red chilli, chopped
- Thumb sized bit of ginger
- 150grams or half a bag of spinach
- Zest and juice of half a lemon
- 600ml good quality chicken/beef stock
- 1 large handful parsley
- Can of coconut milk
- Salt and pepper to taste
- Broccoli sprouts to garnish
- Cut the broccoli into small florets and place them in a saucepan-steamer and steam through.
- Place the coconut oil in a wok and add the leaks. Allow to cook for a few minutes so they become soft. Next add the garlic, chili, ginger and stir through for a few more minutes.
- Once the broccoli is steamed add the florets into the wok along with the lemon zest, juice and spinach. Stir through allowing the spinach to wilt. Next add the parsley and stock. Bring the heat up to a low simmer and then add the desiccated coconut and mix through.
- Once mixed through, add the mixture into a high speed blender (you may have to do this in two batches) allow to blend for a fair few minutes until the texture becomes smooth and creamy.
- Place the soup mixure into a saucepan and heat through, add salt and pepper to season to your liking.
- Serve with some broccoli sprouts or roasted nuts for some crunch.
Let me know how you get on with this!
Char grilled broccolini with peas, caramelized onion served with a zesty lemon, honey, tahini dressing!
600 grams broccolini
2 tbsp olive oil
Himalyan salt and pepper
1 large red onion
1 tbsp balsamic vinegar
250grams frozen peas
40 grams tahini (sesame paste)
4 tsp lemon juice
1 clove of garlic, minced
½ cup of water
2 tsp white sesame seeds
- Bring a saucepan of water to the boil with a pinch of salt
- Once boiled, blanch the broccolini for about 3 min
tes until al dente.
- Drain the broccolini and set aside to dry out
- Next thinly slice the red onion and place in a hot pan with 1 tbsp of the olive oil, the balsamic vinegar and a pinch of salt. Allow the onions to caramelize on a low heat for about 5 minutes, keep an eye on them and stir every now and again.
- Place the frozen peas in the microwave and defrost
- Once the broccolini has dried out, place in a bowl with the remaining tbsp. of oil and salt and pepper. Mix through.
- Place a griddle pan on the heat and allow to get really hot. Place the brocoolini in the pan with the defrosted peas and allow the veg to char.
- To make the dressing, place the tahini, honey, garlic and lemon in a bowl and mix through. Next add the water and keep whisking until it becomes a thick smooth consistency.
- To serve, mix the broccolini, peas and onion in a bowl and place on a serving platter. Dress with the tahini sauce and sprinkle with sesame seeds.
- Enjoy with family and friends!