Tag Archives: Lunch

Budget Pleaser: Smoky Baked Beans

smoky baked beans

As the season is changing, I am starting to seek out warming, healthy meals. So, this week I am making a budget pleaser meal: smoky baked beans.

Now not all baked beans are the same. I was shocked to discover that my one of my university days staple meals, shop bought baked beans, is full or sugar, preservatives and salt. So much for thinking I was making a health choice.

I have instead made a batch of smoky baked beans from scratch with a no mess, no fuss recipe from the book The Art of Eating Well by the clever Hemsley and Hemsley sisters.

This recipe is super easy to cook, budget friendly and free-from refined sugar, gluten and dairy.

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Middle Eastern Stuffed Eggplant

Middle Eastern stuffed eggplant

This recipe came about out of the need to use up a smallish amount of leftover cooked mince meat sauce and an eggplant that was on the edge of being overripe. It needed to be a quick dinner option that was healthy, hearty and tasty.

The result: middle eastern stuffed eggplant.

If you don’t have eggplant on hand, this would be equally as good to roasted squash, sweet potato or large mushrooms.

Eggplant is a really good source of dietary fiber, vitamin B1, plus copper, manganese, vitamin B6, niacin, potassium, folate, and vitamin K.

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Green Detox Bowl

Detox greens

Green veggies are chock-a-block full of nutrients, are alkalising and help detox the liver. All particularly useful when you live a busy life.

This dish is a great way to use up any left over veggies hiding in the back your fridge – the more green veggies the better. Add any other veggies you like kale, coriander stems or even fennel into this detox bowl for the perfect breakfast or lunch.

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Medicinal Mushroom Soup + Book Review

Mushroom soup

This week I am bringing you a recipe for healthy promoting mushroom and miso soup from the new book by Meghan Telpner.

I am a big fan of Meghan Telpner over here. When I picked up her first book, UnDiet, I was hooked from start to finish — it was a complete lifestyle guide to being healthy and awesome (with a little pinch of quirkiness), plus recipes to get you started. You can imagine how thrilled I was to learn that Meghan was releasing a follow-up cookbook, The UnDiet Cookbook.

The UnDiet Cookbook is jam packed with over 130 gluten-free and dairy-free, plant-based recipes to suit all types of diets. Meghan offers modifications to make the recipes nut-free, grain-free, and protein-powered. This is an essential cookbook for health, and with all the recipe options you will have no problem accommodating a whole household. These are approachable and delicious recipes.

I’ve already been whipping up recipes since I got a peek at the book. Medicinal Mushroom and Miso Soup and Sparkly Ginger Chip Cookies have emerged as early favourites. Another bonus? There is an entire chapter devoted to beauty care recipes because what we put on our skin should be good enough to eat.

Read on for the recipe for this super medicinal mushroom soup.

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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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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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Quinoa, Pomegranate and Carrot Super Salad

Quinoa Pomegranate Carrot

This salad can be eaten warm or cold, so it works for an Aussie winter or for a UK summer. It is easy to prepare, keeps well and can be made ahead to take to work or a picnic. The ingredients used will boost your health and satisfy your taste buds.

Quinoa is a complete food, containing all essential amino acids. It is high in protein, iron, potassium and it is easy to digest. It is a gluten-free grain that makes a nice alternative to rice or cous cous.

Pomegranate provides you with vitamin A, vitamin C, vitamin E, iron and a good dose of antioxidants.

While the carrots contain fiber, vitamin K, potassium, folate, manganese, phosphorous, magnesium, vitamin E and zinc. Read More →

Super Salad: Quinoa, pomegranate, asparagus and squash

Super salad

This super salad can be eaten warm or cold, so it works for an Aussie winter or for a UK summer. It is easy to prepare, keeps well and can be made ahead to take to work or a picnic. The ingredients used will boost your health and satisfy your taste buds.

Quinoa is a complete food, containing all essential amino acids. It is high in protein, iron, potassium and it is easy to digest. It is a gluten-free grain that makes a nice alternative to rice or cous cous.

Pomegranate provides you with vitamin A, vitamin C, vitamin E, iron and a good dose of antioxidants.

Asparagus is loaded with vitamins A, C, E and K and is a very good source of fiber. It is a detoxifier and helps rid your body of free radicals which may help to protect against certain forms of cancers. Asparagus slows the ageing processing as it is packed with antioxidants.

While the butternut squash is a anti-inflammatory vegetable that is a rich source of omega 3 and beta-carotene, both of which are important for a strong immune system to help protect against colds and flu. Read More →

Recipe: Sweet Potato Wedges

Sweet Potato

Have you tried sweet potato wedges?

The first time I tried sweet potato (also called yams or kumara) wedges I was blown away by how good they tasted. I was hooked –  I can eat them as a warm side dish, cold in a salad or as snack.

I prefer them to standard potato wedges because they are a low GI food, so they won’t cause a blood sugar spike (especially helpful for managing diabetes) and compared to frozen supermarket potato wedges they contain no fat, are low in sugar and are free from additives and preservatives.

Plus, one medium sweet potato will provide you with over 100% of your daily needs for vitamin A and 37% of vitamin C.

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Brain Boosting Teriyaki Salmon

Teriyaki Salmon

Need a quick and nutritious week night dinner?

Then this salmon recipe will have you sorted.  The marinade only takes a few minutes to make, add the salmon and leave it to absorb the flavours while you prepare a side salad, rice or veggies. Then just bake the salmon for 12 minutes or so – dinner is served.

Salmon is a nutrient dense, high-quality protein and it is an excellent source of potassium, selenium and vitamin B12. But it is the salmons omega-3 fatty acids that are brilliant for good heart health and healthy brain function.

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