Healing tropical slaw

This slaw is not only packed with flavour, but is also a powerhouse recipe that feeds our own powerhouse, our stomach. In Eastern medicine the stomach area is known as the solar plexus chakra and is associated with the element of earth and emotions of anxiety and stress. High stress levels can shut down our digestive system so it is important to tune into how stress affects our eating behaviours.

The mind and emotions live within yin energy, which is replenishing. In this belief, emotions and earth are sustained by yin energy. Basic metabolic theory shows us how food and air that we put into the alchemy fire of the stomach can magically transform and lead into the ultimate metaphor for the digestive process that is gold. It is this refinement of foreign materials into highly refined energy that is the essence capable of extending life.

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Serves: 4

Preparation time: 20 minutes

Cooking time: 10 minutes

½ bunch kale, stalks removed, finely sliced

½ bunch Tuscan kale, stalks removed and finely sliced

1 handful fresh coriander leaves, finely chopped

1 handful fresh rocket, roughly chopped

½ small red cabbage, finely sliced

1 mango, peeled, pitted and cubed

150 g mixed sprouts

50 g sunflower seeds, toasted

50 g pumpkin seeds, toasted

salt and pepper

Dressing

zest and juice of 2 limes

1 tablespoon liquid aminos

2 teaspoons apple cider vinegar

1 tablespoon water

1 tablespoon honey

1 tablespoon peeled and grated fresh ginger

½ tablespoon peeled and grated fresh turmeric

6 tablespoons olive oil

salt and pepper

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Place all the dressing ingredients into a blender and blend until combined. Season to taste and set aside.

Place the kale, coriander, rocket, cabbage, mango and sprouts into a large salad bowl. Make sure all the greens are finely sliced as you want the texture to be like a slaw. Cover in the salad dressing and toss well using your hands, gently massaging the kale while you do so. Top with sunflower and pumpkin seeds and season to taste.

Enjoy!

-Melissa

Salad jars for on the run

Finding a daily routine is important and will set you up for success. Why? Because routine offers us structure and when achieved it creates a positive and healthy headspace. For example, bringing in routine when making work lunches means you will have healthy meals at work that don’t leave you stressed or in the queue at the coffee shop ordering something sugary and unhealthy. Find a routine that works for you both morning and night and schedule it into your time management. Honour this and see how things change over the space of two weeks. Setting time aside for yourself is important in achieving health goals. Why not try setting ten minutes aside every evening to meal prep these salad jars for work and tune into your energy levels for the week. You might find that your 3PM slump disappears with a nutritious lunch rather than a sugar crash. Other suggestions on routine are to try and bring in five minutes of meditation in the morning and a bit of light exercise. At night why not create a wind down routine such as switching off technology, having a hot bath, reading a book with chamomile tea and preparing for bed? Carving time out for yourself allows your body to heal.   

Salad jars are a great way to make sure you have food on the run. Being prepared is a critical part of healthy eating. You can take them with to the office, or pack them for the beach. If you’re going to be out and about where you won’t be able to find healthy meals on the go, these are perfect for you. Putting them in jars and layering the ingredients appropriately means the leaves won’t wilt and the ingredients will stay fresher than if they were placed in a Tupperware.

Serves: 1

Preparation time: 10 minutes

Cooking time: 10 minutes

Dressing

zest and juice of ½ lemon 

½ red chilli, finely chopped 

1 teaspoon honey 

1 tablespoon tahini 

3 tablespoons olive oil 

Salad

½ cup chickpeas, cooked 

½ cup quinoa, cooked 

1 handful baby spinach

¼ cup red cabbage, finely chopped 

1 tablespoon kimchi 

1 small handful fresh basil leaves, finely chopped 

2 tablespoons pumpkin seeds 

Place all the dressing ingredients into your salad jar and mix well with a fork. 

Layer the salad on top of the dressing, starting with the chickpeas and followed by the quinoa, spinach, cabbage, kimchi and basil. Finish off with the pumpkin seeds. Do not shake the jar as you don’t want to incorporate the dressing until you’re ready to eat. Seal the jar with the lid and store it in the fridge overnight. Before serving, shake the jar to combine all the ingredients. 

You can play around with different fresh combinations and get creative making lunch at work healthier and easier. 

-Melissa

Spring Salad

A pinch and a punch for the first of the month! What's even better is that it's the first of spring! I had to celebrate with something fresh and delicious! The blossoms are out and the sun is shining which means it is time to start having long boozy outdoor lunches with friends while enjoying gorgeous platters of food! (Not that winter stopped me) This salad is perfect for the occasion and has a fresh crunch that is oh-so-perfect with a crisp Sauvignon blanc! 

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Serves 6, cook time: 20 minutes 

Ingredients:

• 200 grams asparagus, halved 
• Olive oil
• 50 grams toasted walnuts
• 1 cup fresh/frozen peas
• ½ cup Edamame beans
• 6 radishes thinly sliced
• 2 medium zucchini, made into ribbons with a vegetable peeler 
• 30 grams of rocket 
• A handful of baby leaves chopped bite size
• 80 grams Chevin Goats cheese
• Zest of one lemon 
• Half a cup of toasted walnuts 

Dressing:

• Juice of 1 lemon 
• 3-4 tablespoons Olive Oil 
• 2 teaspoons tahini 
• 1 teaspoon honey
• 1 teaspoon balsamic 
• Salt and pepper 

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Instructions:

Add a dash of olive oil to a frying pan over a medium heat. Fry the asparagus for 2-3 minutes until the raw flavour is gone but they still have some crunch. Remove from heat and set aside. In the same frying pan turn up the heat to a medium/high heat and toast the walnuts for 5 minutes or until they start to turn golden brown. 

Add the peas and edamame beans to individual bowls. Top up with boiling water and blanch for 5 minutes. Remove the water and set aside the peas and beans. 

Mix all the dressing ingredients in a small bowl. 

On a large salad plate start to assemble the salad. This salad is great in layers then topped with the dressing. 

Start with the lettuce, zucchini, rocket, beans, peas and asparagus then add the radishes, goats cheese, lemon zest and walnuts! 

Top the salad with the dressing and serve! 

-Melissa

Roasted cauliflower and chickpea soup

I am going through a major chickpea phase at the moment. MAJOR.

Lately, I have spent a great deal of time playing with this delightful little legume also known as the garbanzo bean. 

Admittedly, I have never given it its due credit.  Chickpea's are packed with protein and are high in fiber. 

You can add them to all sorts of meals or simply have on their own as a snack. 

Over the past few weeks, I have roasted them, blended them, fried them, and well, eaten them fresh. What a treat!

The kitchen has been covered with hummus curries and all things chickpea so much so that I even started considering chickpeas as the holy grail of legumes. Thankfully, I'm an equal opportunist when it comes to pulses and legumes so there is a lot of love to go around.

I recently partnered up with Woolworths to share this incredible (and hearty) soup that was born out of the chaos of my kitchen. 

This soup is unashamedly the love child of a roasted cauliflower and (roasted) chickpea and it is nothing short of perfection.

At the risk of sounding like a tag line for a coffee creamer commercial from the 80's, It boasts roasted chickpeas both inside and on top of it. 

Say goodbye to the stock standard croutons of yesteryear and welcome the roasted chickpea of tomorrow! 

Not only does the chickpea have better health benefits; they are able to replace less than ideal snacks and accompanyments with just as much flavour.

You can eat them solo with some grated Parmesan on! (I recommend a 3 year aged Parmesan), spice up the mundane nut bowl in your life or you can include them in salads and soups! 

I feel like this blog post should come with a warning sign.

WARNING: Chickpeas are slightly addictive.

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Serves 6, cook time: 1h 30m

Ingredients:

• 2 tins of chickpeas
• 2 cauliflower heads
• 1 ½ teaspoon cumin
• ½ teaspoon paprika
• 2 garlic cloves, chopped
• ½ an onion, chopped
• 3 potatoes peeled and chopped.
• Olive Oil
• 1 liter vegetable stock
• ¼ cup of Parmesan
• Salt and pepper to taste

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Instructions:

Preheat oven to 180 degrees Celsius 

Rinse and dry your chickpeas. Keep the tins separate as you are going to roast them separately. 

Separate your cauliflower heads into florets. 

Put your cauliflower and 1 tin of chickpeas onto a roasting tray. Drizzle with Olive oil and toss. Make sure you don’t over do the oil. 

Sprinkle your cumin and paprika over and roast for 30 minutes. Tossing the tray at the 15 minutes mark. 

In a large pot over a medium heat add a tablespoon of olive oil, the garlic and onion and fry until soft. Add your potatoes and fry for a further 5-10 minutes stirring often. 

Once your cauliflower and chickpeas are roasted add them to your pot. 

Add your last tin of chickpeas to the roasting tray, drizzle with olive oil and roast for 30 minutes, tossing them every 10 minutes or so. 

Add the vegetable stock to the pot and top up with boiling water.

Let simmer for 30 minutes. Blend the soup using an immersion blender.

Add your Parmesan and stir. 

Salt and pepper to taste

Remove the chickpeas from the oven. You can grate Parmesan over them and have them as a snack and serve the rest of them as a crunch to your soup. 

Serve soup hot topped with chickpeas, Parmesan and black pepper. 

-Melissa

*This blog post is sponsored by Woolworths all opinions are my own