LUNCH, DINNER AND LIGHT MEALS

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Simple quick delicious lunch, dinner and light meals free from gluten, dairy and sugar. Nutritious recipes prepared by naturopath with love. 

Red lentils, humus and raw coleslaw with home-made flaxseed crackers

Red lentils, humus and raw coleslaw with home-made flaxseed cracker

Red lentils, humus and raw coleslaw with home-made flaxseed cracker

Red lentils:

1 cup of masoor dal red lentils 

1 cup of pumpkin 

2 cups of water 

1 tomato 

1/2 tsp of cumin 

1/2 tsp mustard seeds 

1/2 coriander powder or 1 cup fresh coriander 

Humus:

1 ½ cups of chickpeas (soaked overnight or 2 days), you can change your beans to cannellini, lima or navy beans to add some variety

large knob of grated ginger

½ cup tahini

rind of lemon

fresh herbs: coriander, chives, rocket also garlic infuse olive oil is optional 

Raw coleslaw:

1/2 cup of cucumber, 1/2 cup of red/white cabbage, 1/2 cup of shredded carrots, dressing is 1/2 cup of soaked cashew, 1/2 cup rice milk, 1 tbs of nut spread and half lemon 

Garnished with shredded beetroot, rockets and sesame seeds, great for lunch or dinner

Flaxseed crackers

 

Kale salad with pickled fennel

Kale salad with pickled fennel

 

Kale salad with pickled fennel 

2 cups of gently steamed kale 

2 tbs of pickled fennel or cabbage 

1/2 beetroot 

1/2 cucumber 

Dressing half lemon, garlic infused olive oil, black sesame seeds and salt

Serve with rice cakes and homemade dip I have made cannellini dip 

Very refreshing for lunch or dinner on a hot day ..

Kale salad with black sesame seed

Kale salad with black sesame seed

 

Kale salad with black sesame seed 

1 cup of Steamed kale

1 cup of loose green leafy veg (rocket spinach or any greens you may have)

1/2 grated beetroot 

1 tbs of black sesame seeds 

Dressing: 

2 tbs of cashew butter or make your own from cashews( soaked 1 cup of cashews then blend in 1/4 cup of rice milk)

1/2 tsp of garlic infused olive oil 

1/4 tsp tamari

1 desert spoon of rice milk 

1 freshly squeezed lemon

All mixed in food processor 

Served with  a brown rice bread and humus. Optional you can add grilled chicken, chickpeas, lentils or walnuts

Japanese food

Japanese food

Kinpira

Traditional dish normally made with burdock root and carrot. I used the skin of daikon and carrots this time.

Cut the skin of dakion radish and 2 carrots into thin thicks. In the sauce pan, simmer the vegetables with 1 tsp of kombu powder (or broth), 1 tbsp mirin and 1/2 tbsp sake. Add sesame seeds before serving.

Green beans with ginger

Blanch handful of green beans, put in the cold water to stop it from cooking to keep it crunchy. Add 1 tsp of grated fresh ginger and 1/2 tbsp of tamari to taste.

Tofu steak

Soak 1 block of firm tofu, cut in to half centimeter thickness in 1 tsp fresh grated ginger, chilli (as much as you like!),  2 cloves of garlic, 1 tbsp mirin and 2 tbsp of tamari, 1 tbsp of sesame oil, 1/2 cup of water for and cook it for 30 min. Transfer everything including the liquid to the saucepan, simmer until all the liquid evaporate and grill until the both sides are brown.

Daikon pickles

Cut the daikon into thin slices, then cut them into 3mm sticks. Add umeboshi plums and thinly sliced shiso leaves (perila) if avilable.

Sweet cauliflower red lentils with fresh green leafy veggies

Sweet cauliflower red lentils with fresh green leafy veggies

 

Sweet cauliflower red lentils with fresh green leafy veg

1 tbs fennel seeds

1 tbs mustered seeds

1 tbs finely chopped ginger 

1/2 spoon good quality salt

1/2 spoon coriander powder

1/2 cup red lentil 

1/2 cup shredded pumpkin

1/2cup shredded carrots 

1 cup cauliflower cut to smaller pieces 

4 tbs coconut oil 

1 handful of Spinach or kale optional 

Heat up coconut oil add fennel and mustard seeds, cooked until they start popping add coriander and ginger cook for 5 min. Add pumpkin, carrots, cauliflower, salt and lentils. Add 4 cups of water cook until lentils tender on low heat approximately 15min with the lid on. Add green leafy veg last 5 min of cooking.

Serve with sauerkraut or homemade pickles or what ever you like

Gado Gado ala fridge left overs

Gado Gado ala fridge left overs

 

Gado Gado ala fridge left overs 

2 cups of Baked pumpkin and sweet potato
Green salad with spinach, cucumber, red cabbage and 5min wok fried snow peas, cauliflower and carrots 

Handful of Black bean noodles

Boiled egg

2 cups of Roasted pumpkin

1/2 cup macadamia and 1/2 cup of chickpeas dip all mix together 

Home made satay sauce (2 tbs of ABC spread, 1/2 tsp tamari, 1 cup of fresh coriander, 1/2 tsp of garlic infused olive oil, 1/2 cup rice milk or almond milk blend all together in food processor

Try to be creative and experiment with what you have in fridge ….

Dal with mango sauce

Dal with mango sauce

Warming Dal with mango sauce 

1 tsp coriander 

1 tsp turmeric

2 tspfresh ginger 

1/2 tsp asafoetida (yob can use 1/2 onion and 1 garlic if no sensitivity instead)finally chopped 

1/2 tsp fennel (optional) 

1/2 tbs  cinnamon (optional) 

1/2 tbs mustard seeds

1/2 tbs cumin 

1/2 Tbs salt 

2 tbs of roasted shredded coconut (optional) 

1 cup of split moon dhal (yellow)

1/2 cup of red lentils (red dhal) 

1 diced carrot

1 diced sweet potato (palm size)

1 diced pumpkin (palm size)

2 handfuls of kale or spinach or green peas or any other green leafy veg 

3 tbs of coconut oils

5 cups of water add more if need to 

Put the dal, carrot and potato in a heavy based pot along with the water and salt and bring to the boil. Turn down and simmer for about 15 min (toor dal will take 20-25 mins). Once the dal is softening, melt the ghee in a second saucepan on low heat. Add the mustard seeds and when they begin to pop, add the cumin, ginger, garlic and turmeric. Then add the onion and cook until soft, transparent and golden. Add the green beans to the spice mixture, cook for a few minutes and then pour the whole mixture (the “chonk”) into the dal, in the other pot. Bring everything to the boil and simmer for a further 5-10 mins with green leafy veg of your choice, adding water if necessary until the dal completely looses its form. If you prefer a thicker consistency , just reduce for a bit longer. Season with salt, pepper and fresh coriander and eat with rice, serve with quijo, brown rice or on its own, great as a snack as well. 

Mango sauce: 1/2 cup rice milk, 1 medium mango, 1 cup of cashew nuts all blended in food processor 

Quinoa, chickpeas patties

Quinoa, chickpeas patties

Quinoa, Chickpeas Patties 

2 cups cooked quinoa, at room temperature

1/ 1/2 cup of cooked chickpeas 

1/2 teaspoon fine-grain sea salt

1/3 cup  finely chopped fresh coriander

1tbsp of middle eastern spices (cumin, turmeric, chilly)

1 cup of pumpkin, skin off, cut into 0.5cm-thin slices 

1 cup of sweet potato, skin off, cut into 0.5cm-thin slices 

2 cloves garlic, finely chopped or 1 tbsp garlic infused olive oil (less reactive) 

1/2 cup of chia seeds

3 tbsp of  fresh grated ginger 

1 cup of sliced mushroom (optional) 

1 cup of spinach (finely chopped) 

coconut oil 

Place pumpkin, sweet potato, mushrooms, ginger and garlic in thick pan, add salt (or tamari) with small amount of water and coconut oil, cook it for 10 min on medium heat. Add spinach last 2 min. Put quinoa, chickpeas, chia seeds, coriander, salt, middle eastern spices and cooked veggies into food processor and mixed well together. Make a little patties, place them on oven tray with coconut oil and baked it for 25min on 180C. 

Beetroot sauce: roasted beetroot, cashews, almond milk and 1 date all blended in food processor

Serve on green salad with coconut/rice/rye wraps with goats cheese if you like!!!

Falafels from health-food shops plus delicious dip

Falafels from health-food shops plus delicious dip

 

Falafels from health-food shops plus delicious dip

It is better to add roasted pumpkin and sweet potato to make it moist, salad is just what ever is in your fridge, you always need green leafy veg!!!

Mount Zero Falafels 

Tahini dip for falafels

2 large tomato

2 small cloves of garlic 

1/2 spoon tamari

1/4 cup of rice milk 

2 desert spoon of almond spread

2 desert spoons of tahini

Garden salad with shredded beet root, carrots, cucumber and rocket 

Surprise me salad

Surprise me salad

 

Surprise me salad

What is in my fridge and pantry, it is great to follow new recipe however they should only be a guide for you to learn how to combine foods well. Ultimately we won’t always have everything to make that perfect dish, so this recipe is made up on the spot today for 15 people be creative, love your cooking!!!

Cashews, Rice milk, Tamari, olive oil, Black bean noodles, honey and chickpeas 

Carrots, Eggplant, Cucumber, Apples, Cabbage, Snow peas, Beetroot and lemon 

It is simple lets try, roasted cabbage with olive oil and salt/pepper for 30min (180C) in oven. Nice sweet taste. Salad is made of beetroot, carrots, apples, cucumber, snow peas and chickpeas. Again ratios are up to you feel free to experiment. Cashew lemon dressing is made of 2 cups of soaked cashews, 1 lemon, 1/2 cup of rice milk you can add date or rice syrup if you like. Eggplant roasted in oven (180C) with olive oil and salt adding tahini/honey dressing on top for the last 10 min of baking. Serve with some green leafy get and sprouts if you have them anything is optional.

Trust your own instinct !!!!!

Simple healthy lunch

Simple healthy lunch

Health quick lunch made with cannelloni and fresh herbs sauce
1/4 of small white cabbage
2 cups of kale
1 cup of Broccoli
1/2 cup of cooked cannellini beans
Sauce
2 tbs of activated ABC spread or any other nut spread
1/4 cup of rice milk
1/2 cup of fresh basil
1/4 cup of fresh parsley
1 tsp of tamari
1/2 tsp of garlic infused oil
1 lemon
Add everything into food processor

Serve with rice cakes or buckwheat crackers or Quinoa Crispibread 

Zataar Pesto

Zataar Pesto

Zaatar pesto

1 spoon of zaatar (Savannah’s is the best)
1 cup of fresh basil
1/2 cup fresh parsley
1/2 cup cashew nuts
1/4 cup almond milk
Half lemon
Salt as much you like
Mix it all in food processor serve with veggies, fish or legumes. So simple and energising!!

Nutritious Rice Paper Rolls

Nutritious Rice Paper Rolls

 Nutritious rice paper rolls

1 shredded carrot

1 shredded beetroot

½ palm sauerkraut or any other pickle (optional)

1 sliced avocado

2 handful dark green leafy veggies (rocket, spinach, endives, or steamed kale)

½ cup of sprouts

1 tsp sesame seed

4 rice paper rolls

black or adzuki noodles (optinal)

Place everything on the plate.Dip one sheet of rice paper in water (and submerge for 1-2 seconds. Then place the sheet on your plate. Fold in the left side of the rice paper, and then the right and let the edges touch each other, with a 1mm overlap. Don’t forget to sprinkle sesame seeds and home-made perila salt. You can add the dip inside the roll or spread on rice paper roll before you rolling it up.

OPTIONAL: You can be very creative , I have added so many things what ever is fresh in the fridge such as shredded cucumber, roasted eggplant, pear, also using any other dips or dressings you can find on my website such as satay sauce, green pea dip or capsicum delight.

Oregano immune boosting dip

2 handful fresh oregano

½ garlic clove, minced or 1 tsp of garlic infuse olive oil

2 tbsp nut spread (any you like)

2 tbsp freshly squeezed lemon

1/2 cup almonds

Pinch of salt

1 tsp tamari

Optional ½ tsp horseradish vinegar

Fresh dill dip

5 small tomatoes

½ cup fresh dill

2 tbsp Meredith goats cheese

2 tbsp rice milk

1 tsp garlic infuse oilive oil or use oil form marinated goats cheese

Mix it all in food processor serve chilled!!

Rice paper rolls filled with marinated tofu, kale pesto and seaweed

Rice paper rolls filled with marinated tofu, kale pesto and seaweed

 

Rice paper rolls filled with marinated tofu, kale pesto and seaweed 

Tofu marinated in tamari, lemon and ginger 

Fresh green leafy veg (spinach and rocket)

Shredded carrots or other option is beetroot 

Nori Nori seaweed 

Kale and pumpkin seed pesto recipe {vegan}

1 bunch of kale (approx 250-300g), washed well, spun dry and hard stems removed

2 cloves garlic, peeled

1 cup (125g) lightly toasted pumpkin (pepita) seeds

1 cup of loosely packed coriander (cilantro) leaves and stalks, chopped

3/4 cup (185ml) extra virgin olive oil

2 tbs fresh lemon juice (about 1/2 lemon)

1 tbs white miso (gluten-free)

sea salt and freshly ground black pepper, to taste

Place kale, garlic, pumpkin seeds, coriander and green chillies, if using, into a food processor. Pulse until finely chopped, you may need to stop it occasionally to scrape down the sides or move things around a little to get it all going. With the motor still running, drizzle in the olive oil in a steady stream. Lastly add the lemon juice and miso, give it one final whiz, taste and season with sea salt and black pepper. If not using straight away pack into a clean glass jar, cover with a thin film of olive oil and store in the fridge for up to 1 week.

Goof luck!!!

Kale salad with Squash

Kale salad with Squash

 

Kale salad with squash

2 cups of steamed kale

1/2 cup of steamed squash

1/2 cup of steamed or grilled tempeh

1/2 cup of grated carrot
1/2 cup of grated beetroot

1/2 cup of grated cucumber

Mix all ingredients together and serve with coriander dressing


1/2 cup of coriander stalks

1/2 cup of rice milk

2 tbs of nut spread
1/2 tsp of sesame oil

1/2 lemon and tamari

Garnished with Sesame seeds and serve with rice bread or rice cakes 

Cucumber pesto sauce with simmered veggies

Cucumber pesto sauce with simmered veggies

Cucumber pesto sauce with simmered veggies
1 cup of white cabbage
1 squash
1 zucchini
2 leaves of kale
1tbs of olive oil
1/2 cup of water
Simmer for 10 min using good thick pan on low heat with olive oil on water
Pesto: on warm day like today I thought adding cucumber to my pesto would be nice and cooling
2 cups of fresh basil
1 cup of parsley
2 cloves of garlic
Handful of cashew nuts
2 lemons
1/4 cup of almond/ rice milk
1 large cucumber
Salt
Blend everything in food processor
Add sauce to the pan and mixed through cook for 5 min, serve with black bean noodles

 

Daikon steak

Daikon steak

Daikon steak

1 large daikon cut into 1 cm thick pieces 

Cook daikon for 20min in water then simmer it in good pan with rice bran oil, garlic and mild chilli fro 10 min

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