Click here for some great Receipes from
Sarah Wilson
Quinoa, pumpkin and orange salad recipe
Ingredients
1 cup quinoa, rinsed in a fine sieve Sea salt 1 tbsp extra virgin olive oil 1½ brown onions, diced 1½ tbsp white wine vinegar 2 tbsp orange juice 200g pumpkin, peeled and grated 2 tbsp torn mint leaves 2 tbsp toasted pumpkin seeds (pepitas 1 tsp orange zest Freshly ground black pepper
Preparation Bring the quinoa, 1½ cups water and a pinch of sea salt to the boil in a saucepan over high heat. Reduce the heat, cover and simmer for 12 minutes, or until all the water has been absorbed. Allow to cool slightly before spooning into a large bowl to cool completely.
Heat the oil in a saucepan over low heat and sauté the onion with a pinch of sea salt for 7 minutes, or until caramelised. Add the vinegar and orange juice and simmer for 2 minutes. Add the pumpkin and heat through for 3 minutes. Remove from the heat and allow to cool slightly. Add the mixture to the quinoa with the mint, pumpkin seeds, orange zest and season with sea salt and freshly ground black pepper. Mix well and serve as a warm salad, or leave to cool completely.
Chocolate Nut Balls
Half a jar of almond spread
250g or so of organic nuts. (We used almonds, brazil nuts and walnuts for their hormonally healthful properties. We tried using a stab-mixer, but it turned them into a powder, so promptly switched to a large food processor).
1/2 cup of raw cacoa powder (to taste)
2 big handfuls of shredded coconut
1/2 a stick of organic salted unadulterated butter. Or use the whole packet (200-250g) if you don’t have coconut oil.
4-5 heaped tbls of coconut butter (coconut oil)
One or more of these flavours:
vanilla powder (or use vanilla essence)
licorice root tea (gives it a very distinct sweet kick)
stevia (Natvia granules) - 2-3 teaspoons
cinnamon
One or more of these, to adjust the consistency, if you need to or want to and have them in the fridge anyway:
almond meal
LSA
protein powder – we used one called 180 Natural Protein Superfood which contains organic whey, flaxseeds, coconut and psyllium husks…about 1/2-1 cup
a small handful of chia seeds
maca powder
acai powder
Blend the above in a bowl, using a metal spoon to “splodge” the coconut oil and butter through the dry stuff. Don’t be precise – chuck in what feels right. You can’t go wrong. It will go quite “wet” – this is because the coconut butter turns to oil. Add some extra dry “filler” stuff to adjust the consistency. The chia seeds will do this super well. Grab little handfuls and form into “balls” and plop (seriously, this is probably the wrong word given what they look like) on wax paper on a metal tray. Stick in the fridge for an hour, or if you’re impatient like us, in the freezer for 20 minutes.
Quinoa with Black Beans and Cumin
Ingredients
Serves: 10
1 teaspoon olive oil
1 onion, chopped
3 cloves garlic, chopped
125g quinoa
1 1/2 cups vegetable stock
1 teaspoon ground cumin
1/4 teaspoon cayenne pepper
salt and freshly ground black pepper to taste
185g sweet corn kernels
800g canned black beans, drained and rinsed
handful chopped fresh coriander
Preparation method
Prep: 15 mins | Cook: 35 mins
1. Heat the oil in a saucepan over medium heat. Stir in the onion and garlic and cook until lightly browned.
2. Add quinoa and vegetable stock. Season with cumin, cayenne pepper, salt and pepper. Bring the mixture to the boil. Cover, reduce heat, and simmer 20 minutes,
3. Add corn and simmer about 5 minutes until heated through. Mix in the black beans and coriander.
Note: Black turtle beans, or simply 'black beans' for short, are especially common in Latin American cuisine. High in fibre and packed with nutrients, they're a healthy addition to any dish. If you can't find tinned black beans, use dried. Or if you prefer to use tinned, try borlotti, pinto or kidney beans in this recipe.
Lentil Soup
Recipe by
Giada De Laurentiis from Everyday Italian
Ingredients
2 tablespoons Olive Oil plus extra for drizzling
1 medium Onion chopped
2 carrots peeled and chopped
2 Stalks Celery chopped
2 Cloves Garlic chopped
salt and freshly ground black pepper
1 14 1/2-ounce) can diced Tomato
1 lb Lentil approximately 1 1/4 cups
11 cups low salt Chicken Broth
6 sprigs fresh Thyme
2/3 cup dried elbow Pasta
1 cup shredded Parmesan
Method
1. Heat the oil in a heavy large pot over medium heat. Add the onion, carrots, and celery. Add the garlic, salt, and pepper and saute until all the vegetables are tender, about 5 to 8 minutes. Add the tomatoes with their juices. Simmer until the juices evaporate a little and the tomatoes break down, stirring occasionally, about 8 minutes. Add the lentils and mix to coat. Add the broth and stir. Add the thyme sprigs. Bring to a boil over high heat. Cover and simmer over low heat until the lentils are almost tender, about 30 minutes.
2. Stir in the pasta. Simmer until the pasta is tender but still firm to the bite, about 8 minutes. Season with salt and pepper, to taste.
3. Ladle the soup into bowls. Sprinkle with the Parmesan, drizzle with olive oil, and serve.
SALAD DRESSINGS
Cilantro-Lime Vinaigrette
This sugar free salad dressing is loaded with fresh cilantro, freshly squeezed lime juice (can substitute lemon juice, good, but not as good) and garlic. Can you just taste the freshness? For those of us who are really into good food, we would describe this as green, fresh and smooth due to the olive oil. Make this once a week and refrigerate as you would store bought dressings, in a sealed container. Should last you the whole week.
Sweet Dijon Salad Dressing
Here is a very simple, straightforward Dijon mustard based sugar free salad dressing as another alternative for your vegetables or your salad. This one can be made without any sweetener, but a pinch of salt and pepper instead. That's if you like a little spicy tartness to your salad dressing. Can be made in no time at all. Make sure to make ahead of time so that it can be served chilled.
Avocado Ranch Salad Dressing
Avocado is a bit like potato chips, "you can't just eat one" serving. If you love avocados and are now focused on learning more about portion control, this is test number 1 - can you actually use only 1/4 cup in a recipe? We're betting that you can! Remember, it is one of sources of mono-unsaturated fats (45 calories per 1oz or 2 Tbsp). Hey, but if you love avocados and ranch dressing, this Avocado Ranch Salad Dressing is for you!
Ginger Salad Dressing
Ginger is one of those good for just about everything kind of spices. How can you go wrong with minced ginger as a big part of this salad? Okay, maybe try the Lite Soy Sauce instead to reduce the sodium levels. Beyond that, we've got garlic, ginger, mustard, olive oil, lemon juice...what's not to like in this one? You've got to try it!
Lemon Salad Dressing
A simple lemon based sugar free salad dressing that will always taste great! No Kosher salt in the cupboard? Use regular salt to taste. The great thing about these dressings is that they can also be used on steamed vegetables, not just salads.
http://www.preciseportions.com/category-s/65.htm
Spinach, Chickpeas and Sweet Potato - by Sarah Wilson
•Sweet potato (Roasted)
•Coconut oil
•2 large cloves garlic
•1/2 onion
•1/2 tin of chickpeas
•Fresh spinach (Frozen if it’s hard to get your hands on fresh)
•1/4 cup unsweetened coconut milk (You barely notice the coconut milk since it’s really just an accent, but you could always use broth if you’re not into coconut or if want it to be even lighter.)
•Harissa spice** (A dash of Cajun spice will also do, which then makes it Springtime in New Orleans)
•Salt
Chop up and roast a whole sweet potato. If you’re doing it on the stove top, dice it fairly finely so it will cook quickly (do not remove the skin). Heat the oil and when it’s very hot, add the sweet potato. Once it’s nicely browned (the oil must be very hot so it will brown), turn the heat way down, cover it and let it cook about 10 minutes. (Use this basic technique for roasting ALL vegs on the stove top). Remove from pan. In same pan sautee the garlic and onion adding a little more oil as necessary. Add chickpeas and with a fork, in the pan, crush most of the chickpeas leaving only a few whole. Then add the coconut milk, then spinach (don’t skimp here as it wilts down to nothing), spices and salt. Stir just until the spinach has wilted. Add the sweet potato back in. It will keep for several days, so make lots.
