Saturday, October 30, 2010

Mushroom/TVP & Pea Rice

Mushrooms have a very robust meaty taste for veggies and so does TVP so when you need a substantial meal- this is the one! Perfect for a cold rainy night and packed with protein and whole grain carbohydrates for long lasting energy and satiety.

Mushroom/TVP and Pea Rice
2/3 cup cooked brown rice
1/4 cup dried (1/2 cup soaked) TVP (textured vegetable protein) 
2 cups Mushrooms
1 spring onion
1/4 cup peas
2 tbsp soy sauce
2 tbsp chinese rice wine
1 tsp chinese dark vinegar
  • Cook rice ahead of time and cool in the fridge or run under cold water {this makes sure it's not gluggy and starchy when you use it}
  • Re-hydrate TVP with double the quantity of water (leave it for 1hr if possible)
  • Dry fry spring onions for 1 min
  • Add liquid ingredients and TVP- mix
  • Add rice and mix well
  • Add mushrooms- cook until they reduce to half their original size
  • Keep stirring whilst cooking on a high heat until all liquid is reduced- depending on how you like it you can take it even further for a more 'sticky' rice.
Enjoy! xxx
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Baked Potato with Pea Dip

Best lunch ever! It's cold and rainy outside so baked potato seemed like a very fitting lunch. I'm still warm and full so it looks like it worked according to plan!

Baked Potato with Pea Dip/Dressing
1 medium potato
  • Par boil potato (I use unsalted water) and pre-heat oven simultaneously
  • Bake potato until the skin is crispy and the potato is cooked all the way through (check with a knife before you pull it out)
  • Add desired topping! I like mine with this pea dip- it's thick and satisfying so you forget all about cheese/butter, and it's much healthier!
Pea Dip
3/4 cup peas
1 tbsp nutritional yeast
2 tbsp vegetable stock
5 mint leaves
  • Cook peas in boiling water
  • Blend (pulse at first) all ingredients except stock
  • Drizzle in stock to reach desired consistency
This can be used warm or cold. Cold it's great with veggie sticks for a snack, warm it's lovely with steamed vegetables or thinned out with additional water it can be used as a dressing or sauce for pasta/vegetables/beans etc

I hope next time you're stuck inside on a rainy day you give this a try,
Enjoy! xxx
p.s. I've added a sample menu here
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Friday, October 29, 2010

Broccoli & Beanshoots

Veggies for dinner
Both are quick and easy! Yummy, painless, healthy dinner. If you're really hungry just add some protein/carbs!
Chili-ginger-soy-vinegar Dipping sauce
1 tbsp Soy
1 tbsp dark chinese vinegar
1 small red chili
Ginger (little fingernail size piece)
  • Mince chili and ginger
  • combine and taste- adjust if needed
Chili-soy bean shoot stir-fry
2 cups mung bean shoots
1 small red chili
Chili flakes (to taste)
1/2 tsp Onion powder /flakes (shallot flakes work well too)
Stevia
2 tbsp soy sauce
  • Finely chop chili
  • Add everything to hot wok/pan and keep stirring!
Use common sense- if you don't like chili- use less! if you love it- use more. The broccoli tastes beautiful just sprinkled with the stock powder if you're in a rush or don't feel like making the dip. 

Sometimes the best dishes are the most simple- give them a go!
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Choc-Banana Quinoa

Choc-Banana Quinoa
1 banana- 1/2 chopped and 1/2 mashed
1/4 cup raw quinoa
1/2 cup lite soy milk
1/2 cup water
1 tsp vanilla essence
2 tsp unsweetened cocoa powder
  • Boil quinoa in water and soy milk until the outer ring of the germ is visible and liquid has reduced to desired consistency
  • Add vanilla, cocoa and mashed banana
  • Mix well- taste, if you like it sweeter add some stevia
  • Stir through remaining banana and enjoy!
    This is great for when you're craving chocolate and its healthy! 
    I usually have it for breakfast but it's great whenever because it's got a combination of protein and carbs and is fairly filling.
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    Thursday, October 28, 2010

    Minted Peas & Parsley Quinoa

    This was today's Lunch
    I had it with the first of my home grown spinach!
    Minted Peas
    Peas and fresh home grown mint
    • Cook peas in boiling water
    • Shred mint and stir through- too easy but really yummy.
    Parsley Quinoa
    Quinoa 1/4 cup raw (quantity doubles when cooked just like rice)
    1/2 cup stock
    2 tsp Dried parsley
    Fresh parsley/coriander (ha! my herbs have formed a yummy hybrid)
    • Cook quinoa with double the quantity of stock until the outside rings of the seed/grain are visible (quinoa will still have more bite in it that rice)
    • Stir in dried parsley and some chopped fresh parsley- use the remainder as a garnish. 
    All together it took about 15 mins to make, easy and tastes great- plus not too heavy but filling. 

    Give it a go- enjoy! xxx
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    Frozen Fruit

    I LOVE fruit in any way, shape or form and one of my summer favorites is frozen fruit! I know that some people have issue with the texture of certain fruits and this changes that- whilst being beautifully healthy and refreshing! It's also a great way to keep fruit for longer- just remember to cut it up into the size you want to eat it/peel it BEFORE you put it in the freezer! if you're too impatient (like me) they taste lovely semi-frozen too! This is SO ridiculously easy that I'm not sure it even counts as a recipe but it's so yum!
                                               Frozen Fruit Bits/Balls
    You can use pretty much any fruit your heart desires! I've tried it with melon balls, mandarin/orange, strawberries, blackberries, blueberries, pineapple, mango, apple, grapes, jack fruit, banana (I'm probably forgetting some!) They're ALL amazingly yummy and healthy and will last you longer than regular fresh fruit. You can even do a mixture and have frozen fruit salad!


    Frozen Fruit Blocks
    A perfect alternative to the crazy fluro sugar things that you can buy.
    You can use any fresh juice (great for during liquid fasts) and simply freeze into ice cube trays.
    Or you can use smoothies (milk or no milk) for a thicker, more filling block. Personally I prefer this way because I hate wasting the fiber in the fruit!
    You can buy lots of different shapes of ice block trays (I have some cute little heart ones) - these are also great in the bigger icy pole trays!
    As a side note I also find it convenient to do this with fresh lemon juice when they're in season, so I can use them in teas or in cooking.


    Frozen Fruit Sorbet
    For an easy peasy, healthy, yummy alternative to ice cream/gelato simply blend the frozen fruit! For more of a 'sorbet' blend the frozen fruit of your choice with a little water. Alternatively for an ice cream substitute blend with some milk!- banana is my favorite for this, I find it to be the most creamy.


    I hope you all consider trying this non-recipe, it's too easy not to!! 
    Enjoy xxx
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