Monthly Archives: September 2015

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Recipe magic: Dal and roasted sweet potato

Dal

There is something comforting about sitting down to a homemade dal. This dal is ready to eat in about 25 minutes, no soaking of lentils required. I served mine with roasted sweet potato but it also works brilliantly in a toasted wholemeal wrap or on some crusty rye bread.

Red lentils are packing with nutrients (potassium, calcium, zinc, niacin and vitamin K, are particularly rich in fiber, lean protein, folate and iron) and will keep you feeling full and satisfied for hours. The sweet pop from the pomegranate seeds adds some freshness and gorgeous ruby red colour.

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How to: shop organic on a budget

Shop organic on a budget

Choosing to buy organic produce where possible is something that is important to me for several reasons, including:

  1. Reduced exposure to pesticide in food, especially fruit and vegetables. Conventional growers use synthetic pesticides to protect their crops from molds, inspects and diseases. When farmers spray pesticides, this can leave residue on the produce.
  2. Reduced exposure to eating genetically modified food.
  3. Reduced consumption of food additives. Organic regulations ban or severely restrict the use of food additives, processing aids, preservatives, artificial sweeteners, colorings and flavourings and monosodium glutamate.
  4. Some studies have indicated the organic food has higher levels of vitamins and minerals.
  5. Protect and support the environment. Organic farming practices are designed to benefit the environment by reducing pollution, conserving water and soil quality.

Understanding why I prefer to buy organic is one thing, but making my food budget work with that choice is a bit of an art – and one that I have perfected over time.

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Oven baked tomato, asparagus, crispy kale and eggs

Baked eggs asparagus tomato mushroom

There is nothing quite like eggs for breakfast, especially on the weekend when you have time to linger and read the paper with a good cup of coffee or tea.

This baked eggs recipe is quick and easy to make, the equivalent of a one-pot wonder. It is easy to make if you have friends coming over the brunch, giving you more time to relax and chat.

Eggs are a great source of protein and with the addition of asparagus, tomato, mushroom and kale you are also getting a great start on your five-a-day of fruit and veggies.

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Recipe: Fig and hazelnut smoothie

Fig and hazelnut smoothie

This fig and hazelnut smoothie tastes amazing and will convert even the most sceptical of your friends and family to the benefits of a smoothie.

The figs provide you with a good source of fibre and are rich in minerals including potassium, calcium, magnesium, iron and copper and are a good source of vitamin A, E and K – antioxidants that contribute to good health and wellness.

While the hazelnuts are high in energy, rich in mono-unsaturated fatty acids (good cholesterol), that help to prevent coronary artery disease. They also give this smoothie a sweet, nutty taste and a creamy texture.

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Coconut and Ginger Snaps

coconut and ginger snaps

What I like about this recipe is that you can modify it to use up what ever nuts and seeds you have in your pantry cupboard. They are also really nice with the addition of ground ginger for some extra kick. They are quick to make and go perfectly with a cup of herbal tea.

Buckwheat groat are a type of gluten-free fruit seed with a nutty taste. They are a good source of fibre, B-group vitamins, magnesium, manganese, phosphorus, zinc, copper, potassium and selenium. The addition of cinnamon adds some sweetness without adding sugar, and also assist with maintain blood sugar levels.

They are great on their own or with some yogurt as a crunchy breakfast ‘cereal’.

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