Bean and Root Veg Soup

A root vege soup is a great way to include all those nourishing vegetables, beans and immune boosting spices. I love this kind of soup and usually make it once a week in the winter, It is so hearty and simple. Soaking the beans gets rid of any anti- nutrients found in the beans that stop the absorption of trace minerals and creates gas. The longer you soak them the more likely you are to get rid of the anti nutrients. It is best soaked overnight but through out the course of the day is fine to. 

Ingredients

1 medium sweet potato

2 large carrots

1 parsnip

2 large clove of garlic

1 onion
1/4 pumpkin
Couple of stalks of silver-beet

1/2 cup of green split peas

1/2 yellow split peas
1 tsp coconut oil
1/2 tsp chilli powder
1 tsp ginger
1 bay leaf
1/2 tsp of turmeric 
Salt and pepper to taste
Toasted sesame seeds for garnishing

Method
1. All beans should be soaked overnight in water. When ready to cook drain them and rince well.
2.Heat a large pot, add the coconut oil, onions, garlic and ginger. 
3. Add spices and simmer for 5 mins.
4. Add chopped vegetables, stir till all the spices have coated them and simmer for another 5 mins.
6. Add in the beans.
5. Add enough water to cover the mix or your home made stock. Bring to the boil and reduce to the simmer.
6. Cook for about 45 mins - 1 hour depending on how well the beans have been cooked.
7. With a hand blender, blend the soup till smooth. Garnish with toasted sesame seeds.

Oat and Quinoa Porridge

People often tell me they do not have time in the morning to make breakfast so here is an easy quick breaky idea. Breakfast is essential to help with brain function throughout the day, we all know this. What you may not know that it help with weight loss too, maintaining your blood sugar levels and keeping your hormones in check is vital in loosing weight or stopping weight gain. It also stops you for munching all day on junk because you feel satisfied. Want to stop the "fuzzies" the real way. This breakfast will literally take you 12 minutes. 10 for cooking and 2 for preparing, how easy is that!? If you are really strapped for time you can put everything in the pot the night before and just put it on the stove on a low heat, shower come back and it's ready to eat. Or even better wake up 10 minutes earlier so have the time in the morning to do the things you need to before you head out the door.

Ingredients

1/2 cup of mixed quinoa

1/2 cup of oats, soaked overnight

Handful of berries

Coconut milk

Spoonful of kefir or yogurt

Coconut flakes

Agave nectar

Method

1. Take soaked oats, quinoa and berries and place in a medium pot. Pour coconut milk till the ingredient are covered. 

2. Simmer on a medium heat for about 10 minutes, stirring often. Make sure it does not stick to the bottom of the pot.

3. When ready serve add a spoonful of yogurt, coconut flakes and agave nectar or a good quality honey. 

Beet Dip

4 medium beets

2 cloves of garlic

olive oil

lemon juice

salt and pepper

Balsamic vinegar 

1. Drizzle beets with olive oil and salt and pepper and place in an oven tray. Roast till tender.

2. Set aside and allow to cool.

3. Blend with the other ingredients till desired consistency.

Lentil Salad

 Lentils are an excellent source of fibre and iron. They also contain a considerable amount of protein with 1 cup having approximately 18 grams. Lentil are also a delicious source of folate which is needed to help protect against birth defects. So why do the rest of us need folate? Well folate is needed to help with brain function and helping in preventing conditions such as depression. It is also needed for the production of red blood cells which will help prevent against anaemia and heart related conditions. Eat some lentils and reap the benefits!

1 cup of cooked lentils
2 carrots
1/2 onion finely chopped
Coriander
Cold pressed olive oil
Lemon

Cook lentil till soft.
Set aside and let them cool.
Finely chop carrots, onions and coriander.
Drizzle olive oil and lemon juice and toss.

Eggplant Lasagne

Ingredients

2 medium sized eggplants thinly sliced
1 zucchini, finely diced
2 cloves of garlic

1 carrot grated

2 handfulls of spinach

1 small onion diced

1 red capsicum finely diced

1/2 punnet of tomatoes
2 tsp of oregano
2 tsp of basil

drizzle of olive oil for eggplants

2 Organic tins of tomatoes

1 tub of organic tomatoe paste

1 bowl on buffelo mozerella

1 bowl of goats feta  cheese

Parmesan on top


Method


Drizzle eggplant with olive oil and gently grill till soft.
Set aside to cool down.
In a small pot heat onions and garlic and add the rest of the vegetables and herbs and simmer for about 5 mins, add the tins of tomatoes and tomato paste. Cook for about 20 minutes till you have a thick sauce.
Set aside and let it cool down slightly.
Layer the eggplant on the bottom of an oven proof tray, pour the sauce over the top and add the cheese layer. Repeat the process till the mixture is finished.
Sprinkle spinach, fresh basil and parmesan on top.
Bake till golden brown.

Rice Paper Rolls

Ingredients

Rice paper rolls

Carrots julienne

Cucumber Julienne

Avocado

Savoy Cabbage

Sprouts

Sesame Seeds

Mint

Directions

1. Cut all your veggies so they are ready to go

2. Fill a small bowl with hot water

3. Place the rice paper in the warm water for a few seconds

4. Transfer the rice paper to a board or plate and start to fill the wrap with the ingredients. Don't over do it put just enough so it will still wrap around.

5.Fold the top half first then fold in the sides and then wrap around. 

Kefir

I love kefir its is so good for you and has so many health benefits. Kefir is a powerful probiotic made by fermenting raw milk. It is abundant in beneficial yeast and bacteria. It has proven to give superior health benefits if consumed on a regular basis. It contains essential amino acids and is extremely high in protein. The protein is kefir is easily digested and is easy utilised in the body.

 Kefir is rich in Vitamin B12, B1, and Vitamin K. It is an excellent source of biotin, a B Vitamin which aids the body’s assimilation of other B Vitamins, such as folic acid, pantothenic acid, and B12. A diet high in B vitamins are essential for regulation of the kidneys, liver and nervous system to increase energy levels and promote a long and healthy life.

The taste is quite tangy but you will get use to it. It can then be used in smoothies, drunk on its own and a topping for fruits. Because of its high protein content it has be consumed after a workout. With so many health benefits you will wonder how you survived without it. 

What you need to do is find kefir grains from a health food shop or you can order them online. If you have a friend who is already making kefir im sure they will give you some as these little things grow very fast. The grains look like soft cauliflower and will grow as you use them. 

You then place the grains in a jar

Make sure to use raw milk as it has not been pasteurised or homogenised thereofre the kefir grain can thrive from the bacteria. Pour the milk over the grains and let it ferment overnight. In the morning its ready to use for your breakfast.