Green garden peas are an excellent source of plant-based protein. Combined with their classic partner mint, this nutty vegetarian pasta becomes an instant weeknight classic.
Boil pasta according to package directions.
While pasta is boiling, sauté onion and garlic in a little olive oil until softened. Add peas and spring onions. Cook through, but don’t let the peas get mushy.
In a separate pan, roast the pine nuts with a little bit of olive oil until crispy brown.
Reserve 1 cup of pasta cooking liquid. Then, drain pasta and place in a bowl. Add pea mixture, mint and pine nuts. Season with salt and pepper. Mix. If it seems a little dry, add a bit of the reserved pasta-cooking liquid and/or extra virgin olive oil.
Zest a little lemon and squeeze some juice over the top just before serving to add some brightness and tang.
Optional: Shake some chili flakes on top before serving.
A quick, flavorful cooking method that works for almost any fish. The recipe makes individual packets, so you can scale it for a single serving or an entire family. I love to serve this dish when hosting a dinner.
For each serving you will need
Preheat oven to 200C
Wash fish and pat dry.
Take a sheet of baking paper large enough to create a packet for the fish—a little larger than double the fish size. Fold paper in half. Then open it up. Stack in the middle of one half of the paper: onion, lemon, ginger, garlic.
Season fish with salt and pepper and place on top of the onion stack. Pour the coconut aminos and coconut oil over the fish. Sprinkle with chopped coriander.
Drizzle two tablespoons of water around the outside of the stack. Don’t skip the water, this creates steam inside the packet to cook the fish and keep it moist.
Fold the other half of packet over the top. Working from outside in, turn the edges on top of themselves to form a seal. Make sure this is closed tightly. Continue with additional packets as necessary. Transfer packets to a rimmed baking sheet in a single layer.
Do not stack the packets on top of each other.
Bake for 10-20 minutes depending on thickness of the fillet.
Remove packets from oven and open carefully to allow steam to escape. Serve with a side of steamed vegetables for a complete meal.
Note: You can also use olive oil instead of coconut nut oil + aminos
This traditional chicken soup is still an immune-boosting power house.
Rub the chicken with salt inside and outside to clean it. Rinse well and pat dry.
Gently salt the inside for seasoning. Use 1/2 teaspoon or less, depending on size of chicken.
Put onion and garlic into a large soup pot with 8 cups of water. Bring to a boil and add the chicken. Top up the water to cover the chicken if necessary. Boil gently for about 40 minutes. Chicken should start to fall off the bone. You can start to gently pull it apart with a spoon.
Add the rest of the ingredients to the pot, season with salt and pepper. Boil for about 20-30 minutes longer, or until carrot and celery are soft, but not mushy and onion is translucent.
Turn off the heat and skim fat off the top.
Pull chicken out, remove bones from the pot. Pull out any large pieces of meat, shred and return to pot. Remove any meat still on the bone, return to pot. Stir gently and serve.
I love to add curcumin powder (organic) to boost the flavor and for its anti-inflammatory properties.
This recipe freezes beautifully. Try making an extra-large batch by doubling the vegetables and adding a few chicken thighs. Freeze half of the soup. You will be grateful to have a hearty dish ready to eat on busy days.
Easy and flavourful dish for the whole family.
Preheat oven to 180C.
Rinse and pat dry 8 chicken legs with thighs attached. Rub chicken with 1 tablespoon of olive oil or coconut aminos sauce. Heat 2 tablespoons olive oil in a skillet. Add chicken and lightly pan-fry until golden brown. Set aside on a rack to drain.
Add the chicken and toss again gently. Place everything on a large baking sheet with sides and put into oven for about 30 minutes or until veggies are tender and a little crispy. Try smashing the softened garlic cloves into the chicken and veggies when you eat them. YUM!
Eggs and vegetables come together in the oven for a beautiful, healthy and filling dinner. Serves 4 as a main course.
Preheat oven to 180C.
Beat 6 eggs and set aside.
Mince 4 garlic cloves. Cut 1 big white onion into rings. Chop 5 spring onion stems (white and green parts). Dice 10 small tomatoes. Wash and dry 2 cups of spinach.
Heat little oil in a skillet*. Sauté garlic and white onions until slightly golden. Add spring onions and tomatoes. Cook until slightly soft. Add spinach, stir and allow to wilt slightly. Put vegetables into a glass baking dish and pour eggs over the top of the vegetables. Season with salt and pepper. Place frittata into preheated oven. Cook until eggs are set about 15 minutes. They will puff and become golden brown when ready. Serve warm.
*If you have an oven-proof skillet, add eggs directly to vegetables in the skillet, season with salt and pepper. Place skillet in oven. Bake as directed.
I love the combination of tastes, colors and freshness. I always prepare a big portion and keep it in the fridge for a few days. For a delicious and balanced lunch or dinner, just add a protein, such as baked salmon, a sliced boiled egg or poached chicken.
Place 1 cup cooked and cooled quinoa* in a bowl.
Drizzle with 3 tablespoons extra virgin olive oil and the juice from half a lemon.
Optional: top with 2 tablespoons of chopped walnuts to add some crunchiness.
Use this method for perfectly fluffy, slightly crunchy quinoa every time and say goodbye to mushy grains.
Rinse 1 part uncooked quinoa and drain well. (Note if you start with 1 cup uncooked, you will get 3 cups cooked grains.) Place rinsed quinoa in a sauce pan with 2 parts water. (ex: 1 cup quinoa, 2 cups water)
Bring the mixture to a boil over medium-high heat, then decrease the heat and simmer uncovered gently until the quinoa has absorbed all of the water, about 10 to 20 minutes (smaller amounts of quinoa will be ready closer to 10 minutes; larger amounts between 15 to 20). Reduce heat as time goes on to maintain a gentle simmer.
Remove the pot from heat, cover, and let the quinoa steam for 5 minutes. Don’t stir it. Just leave the grains alone. This step gives the quinoa time to pop open into little curlicues, so it’s nice and fluffy. After 5 minutes, remove the lid and fluff the quinoa with a fork. Season with salt, to taste.
Great as light lunch with a salad on the side, protein-heavy Avocado, Basil, Edamame (A, B, E) Toast contains antioxidants, magnesium, vitamins A & K, folate, protein and fiber.
Toast 1 slice good quality bread (gluten-free linseed, Ezekiel, sourdough). Smash ½ a small, ripe avocado and spread on toast. Top with 1 small handful of chopped basil leaves and ¼ C cooked, peeled edamame beans*. Drizzle with cold pressed extra virgin olive oil. Squeeze a lemon wedge on top for a little brightness and add salt and pepper to taste.
*I buy frozen peeled edamame and cook according to package instructions. You can make a cup at a time and keep in refrigerator for up to two days.
Contrasting crunchy and smooth textures make this tostada packed with healthy fats and plant-based protein a perfect light lunch or dinner.
Lightly toast 1 corn tortilla in a dry pan until crisp and a little brown. Spread 1 tablespoon hummus on tortilla. Top with half a sliced avocado* and ¼ C roasted beetroot*. Drizzle with a little good quality, extra virgin olive oil. Sprinkle with 1 teaspoon sesame seeds, a few fresh coriander leaves and add salt & pepper to taste.
Serve with a big salad on the side.
Keep other half of the avocado fresh by leaving the pit inside and wrapping tightly in cling wrap or smash it with a squeeze of lemon or lime and refrigerate.
To bake the beetroots: Preheat oven to 400F/200C. Peel and cut 2 beetroots into cubes. Toss with a good drizzle of olive oil, salt & pepper. Place the beetroots on a baking sheet and put into oven for 35-40 minutes or until beets are tender. I like to bake a big batch of beetroots and keep some in a glass container in the fridge. I add them cold the next day in a salad or warm them up slightly in a pan and serve as a side dish.
Roasted vegetables are simple to make and delicious warm or cold. Try roasting a large batch to keep on hand and using them in wraps for breakfast or lunch. Here cold veggies are tossed with spinach for a wonderfully balanced plant-based meal full of antioxidants, fiber and protein.
Peel and cut into 1-inch pieces 2 large sweet potatoes, 2 beetroots, and 1 large onion place in a large bowl. Mince 1 whole peeled garlic bulb and add to bowl. Drizzle with olive oil and toss well to coat. Add salt and pepper to taste.
Place vegetables on a baking sheet and roast at 180 C for about 40 minutes or until soft. Remove from oven and cool.
Mix together 1 large bag of washed Spinach leaves, cooled vegetables, ½ cup of nuts, firm organic tofu (lightly pan fried with olive oil, cut into 1-inch squares), fresh pomegranate arils. Drizzle with extra virgin olive oil, balsamic vinegar and toss again lightly. Add salt and black pepper to taste.
Put everything into a large pot and fill with water up to one-inch from the top. Bring to a boil. Reduce heat to a very low simmer and cover. Simmer for 2 hours, stirring every 20 minutes to make sure it doesn’t bubble over. Adjust heat as necessary.
Turn off heat. Skim fat from top of broth. Cool. Skim fat again. Strain the stock through a fine mesh strainer into a large bowl or measuring cup. Freeze in 1-cup portions.
You can remove chicken and reserve meat for another purpose, it makes a lovely salad topping.
For an economical version, toss leftover bones from whole roasted chicken or chicken thighs into a freezer bag. When the bag is full, use the bones to make chicken stock. There is a lot of flavour and nutrition left in these bones.
When prepping salads or vegetables for dishes throughout the week, save the washed tops of your carrots and onions, and the bottom of your celery bunches in a freezer bag. When it’s full use the cast-off veggie parts to make stock.