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.

---

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

---

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

Roasted tomato and chickpea bowl

This bowl is one of my go-to bowls to make for lunch or dinner. I love it because you can make all the elements individually for meal prep or you can roast everything in one pan and make it a one pan wonder. If you make it individually then the same roasting rules applies to each veggie you are roasting, you'll just have more dishes! Its filled with all the flavours and packs a punch of protein with the chickpeas. I have added some spice but this is something totally optional. Play around with it and see what makes your taste buds sing! 

---

Ingredients: 

• 250 grams cooked chickpeas 
• 300 grams zucchini, cut into 2cm chunks 
• 400 grams cherry tomatoes 
• 1 tablespoon coconut oil 
• 1/2 teaspoon turmeric 
• 1/2 teaspoon cayenne pepper 
• salt and pepper 
• 1 cup wild rice 
• 2 handfuls fresh rocket 
• 1 tablespoon nutritional yeast
• 1 tablespoon buckwheat 
• 1 tablespoon pumpkin seeds 
• 1 ripe avocado 

For the dressing:

• 3-4 tablespoons olive oil - I use 4. 
• 1 tablespoon tahini 
• 1 teaspoon honey 
• juice of 1 medium lemon 

---

Instructions: 

preheat the oven to 180°

In a large roasting tin add the chickpeas, zucchini, cherry tomatoes and cover with the coconut oil. Add the spices and toss until evenly covered. Season and pop it into the oven for 35-45 minutes or until all your veggies are golden brown and soft. Keep an eye on them so that the chickpeas don't burn and toss the veggies at the halfway point. 

Cook the rice as per packet instructions. Once ready, set aside. 

Meanwhile, in a small bowl mix together all the ingredients for the dressing. 

Once the veggies are ready remove them from the oven. Add the rice to the roasting tray along with the dressing, rocket and nutritional yeast. Mix together until well combined. 

Add the salad to your serving dish. Top with sliced avo. Sprinkle over the buckwheat and pumpkin seeds and serve!

-Melissa  

Salmon Buckwheat with Granola Crunch

This recipe is all about the crunch factor. My favourite texture because it is so immensely satisfying. That is why we so often want a packet of crisps. Rather than feeding your body, those empty calories give this salad a try. It's so nourishing and filled with all the right stuff such as omega 3's, good fats and fiber! This combination will leave you satiated and keep you going with pure energy! 

---

Serves 6

Ingredients:

For the salad:

• 2 cups buckwheat
• salt and pepper
• 400g smoked salmon
• 1 handful fresh handful parsley leaves
• 1 handful fresh dill, finely chopped
• handful dill, finely chopped
• ½ lemon, sliced
• 1 teaspoon turmeric 
• zest and juice of ½ a lemon  
• 2 cups buckwheat, uncooked
• 180g cherry tomatoes, halved
• ½ a lemon , zested and juiced

For the salad seed mix:

• 1 cup of various seeds (pumpkin, sunflower, poppy and chia)
• 1 tablespoon honey
• 1 tablespoon coconut oil
• 1 teaspoon cayenne pepper
• ½ teaspoon smoked paprika
• 1 ½ teaspoons apple cider vinegar
• salt and pepper

For the dressing:

• 1 lemon, juiced
• Juice of 1 lemon
• 5 tablespoons olive oil
• 4 tablespoons plain yoghurt 
• handful dill, finely chopped
• 1 teaspoon honey
• 1 garlic clove, crushed
• salt and pepper

---

Instructions:

Preheat oven to 180°C .

Place a 20cm x 20cxm piece of foil on a wooden board roasting tray. Place the salmon in the center. Rub the fish with the turmeric covering it evenly. Season the fish and top with a quarter of the parsley and dill. Add the lemon slices on top. Fold the foil closed into a parcel, making sure it is fully sealed. Pop the fish into the oven for 15-20 minutes.

For the seed mix, combine all the ingredients in a medium bowl. Once combined, pour it out onto a medium roasting tray and bake in the oven for 10 minutes. Once ready,  remove from the oven and break up the clusters that have formed. 

Meanwhile, combine all of the ingredients for the dressing and set aside.

Once the dressing is done cook the buckwheat as per packet instructions . Usually about 15 minutes over a medium heat with 2 ½ cups of water.

When ready, add the buckwheat to a large bowl. Add the sliced tomatoes and the remaining dill and parsley. Top with the juice and zest of the lemon. 

When the salmon is ready remove from the foil. Place on a a wooden board and break into bite sizes pieces. Add the salmon pieces on to the buckwheat bowl and gently combine. Top the salad with the dressing and roasted seed mix. Season to taste and you are ready to serve.

Health Tip:

Pumpkin seeds are good for heart health and circulation as well as promoting prostate health. You can also roast them up for an even more delicious topping to many dishes or eat them as a snack.

-Melissa