Tofu Scramble
Ingredients: 3 cups organic baby spinach 1 cup chopped onion 1 cup chopped green capsicum 1 cup diced tomatoes 350 g firm tofu 1 tbsp Dr. Fuhrman’s VegiZest or other no-salt seasoning 2 tbsp savoury yeast flakes/nutritional yeast Method: In a non-stick frying pan, water sauté spinach, onions, capsicum and tomatoes until tender. Squeeze out…
Broccoli and Spinach with Tabasco-Lime Avocado Sauce
Ingredients: 1 large head broccoli 1 bunch English spinach 1 ripe avocado Juice of 1 lime 2-4 drops Tabasco sauce, to taste 1-2 tbsp orange juice Method: Cut broccoli into small florets and steam for 6 minutes. Add washed and trimmed spinach and steam for another 2 minutes. Meanwhile, mash the avocado with lime…
Chia Cookies
Chia seeds are an amazingly rich source of the essential omega 3 fat, alpha-linolenic acid. They’re also high in fibre, protein, calcium, iron, magnesium and zinc. These easy-to-make cookies are a great lunchbox treat for kids, and a healthy snack for active adults. With no added sugar, flour or oil, they tick both the taste…
Tasty Slow Cooked Chickpea and Tomato Soup
Ingredients: 2 small carrots, diced 1 medium onion, finely diced 1 celery stalk, diced 2 x 400 g diced tomatoes, no salt 2 1/2 cups cooked chick peas 3 cups water 1 cup peeled and diced butternut pumpkin 1/2 cup currants 4 tbsp Dr. Fuhrman’s MatoZest or finely ground sun-dried tomatoes (non oil-packed) 1/2 tsp…
Raw Stuffed Vine Leaf Rolls
Ingredients: 1 jar vine leaves 2 cups oat groats (whole, hulled oats) or steel-cut oats 1 avocado 2 shallots 2 celery stalks 1 Lebanese cucumber Method: Soak oats in water for 8 hours, then rinse and drain. Blend soaked oats, avocado flesh, shallots, celery and half the cucumber in a food processor until smooth.…
Italian Bread Sticks (Raw)
Raw food preparation is not for the time-poor or organisationally challenged, since you have to factor in soaking, sprouting and dehydrating time. But the results are delicious! Sprouting enhances the vitamin content in grains and reduces their allergenic components. Ingredients: 2 cups whole wheat, soaked 8-12 hours, then drained and sprouted 12-24 hours (rinse…
Carrot and Avocado Soup (Raw)
Ingredients: 2 cups carrot juice (I just Thermomixed one large carrot with enough water to make up 2 cups) 1 avocado juice of 2 lemons 10 fresh basil leaves + extra for garnish Method: Blend all ingredients until very smooth. Serve garnished with extra basil leaves and lemon slices.
Rhubarb and Strawberries in Blood Orange Juice
Simple, wholesome and delicious! Rhubarb is rich in nitrates, which enhance athletic performance and reduce the risk of cardiovascular disease. Strawberries are an amazing source of the antioxidant vitamin C, as well as the polyphenol fisetin, which has shown powerful anti-cancer activity in laboratory studies. Ingredients: 1 bunch rhubarb, trimmed 1/3 cup blood orange…
Mangoes and Bananas with Palm Sugar Cream
Palm sugar is made from the sap of several species of palm tree. It has reasonable levels of several nutrients, including potassium, zinc, iron, and vitamins B1, B2, B3 and B6, and has a low glycemic index. It can be used in moderation in a health-promoting diet. Ingredients: 1/4 cup grated palm sugar 1/4 cup…
Imogen’s Very Very Mild Curry
My children are polar opposites when it comes to tolerance for chilli (as they are in many other ways!). Mitch can’t get enough of the stuff and Imogen can barely tolerate a whiff of it. So their preferences when they make curry are very different. This is Imogen’s version of a curry; see Carrot, Sweet…