Lentil & Chickpea Stew 400g (14.1 oz.) of tinned organic chickpeas (garbanzo beans), drained and rinsed400g (14.1 oz.) of tinned organic brown lentils, drained and rinsed1 large zucchini, chopped1 onion, diced3 cloves of garlic1 small sweet potato, diced2 cup of baby spinach2 tbsp. of tomato paste2 tbsp. of extra virgin olive oil3-4 cups of water1 tbsp. of chopped fresh flat-leaf parsley or driedPink Himalayan saltBlack pepper, to taste In a large saucepan over medium heat, heat the oil and fry the garlic and onion for 1 minute.Add the tomato paste and water and bring to the boil.Add the sweet potato and let simmer for about 5-10 minutes.Add the other vegetables and let simmer for additional 15 minutes, then add the beans and lentils.Once vegetables are tender, remove from the heat and stir through the spinach.Serve with fresh parsley, and season with salt and pepper. Any legume such as split peas or lentils can be used as a substitute. Place the second serve in the fridge and use at a later date. Place the last serve in the freezer.
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Smoky Quinoa and Black Bean Chilli 2 tbsp coconut oil2 onions, chopped3 garlic cloves, cruched350g tomatoes, chopped (tin or fresh)500ml vegetable stock400g tinned and rinsed red kidney beans200g quinoa1 tsp smoked paprika1 tsp sea salt1 tsp ground cumin1 tsp dried chillies1tbsp of Nutritional Yeast200g tinned and rinsed black beansTo serve:Diced avocadoLime wedgesCoriander leavesChoice of cottage cheese, soy yoghurt Heat the oil in a large, heavy-based saucepan over a medium heat. Add the onions and garlic and cook for 10 minutes, or until translucent. Add the tomatoes, stock, kidney beans, black beans, spices, herbs and add the quinoa. Simmer for 30 minutes and add more liquid stock to achieve the right consistency.Serve with Cottage Cheese or Soy Yoghurt.
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Soy yoghurt & berry delight with seeds 1 cup (150g/4.7 oz.) plain soy yoghurt1 cup (150g/4.7 oz.) fresh or frozen berriesstevia or cinnamon, to sweeten (optional)Cinnamon, to serve1/2 tsp of chia seeds Place yoghurt in a bowl and add some stevia.Mix well to ensure the stevia is well incorporated.Add the berries for a nutrient boost.Sprinkle with cinnamon & seeds on top
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Protein smoothies are a great alternative for a quick breakfast on the go or to have as a snack. Some general guidelines to make a smoothie are to first choose a base (e.g. water, unsweetened almond, rice or light coconut milk, or iced green tea), then adding some greens (e.g. spinach, kale, rocket etc.), and colour (berries and fruit). By adding ingredients like ice, chia seeds,hemp seeds, psyllium husk you will thicken your smoothie to a creamier consistency. You can also flavour you smoothie a bit more by adding stevia, spices and herbs. Finally give your smoothie a boost by adding some protein powder, superfoods and probiotics. Your options are endless! For some quick tasty ideas please see the recipes below.
There are a lot of different philosophies when it comes to eating carbohydrates. Although the typical Western diet is pretty high in refined carbohydrates, many weight-loss diets rely on a low-carb component. Then there are those who avoid carbs entirely, refusing to consume anything with more than a gram or two. The easiest diet to follow in this regard, but also not one I recommend as the loses outway the gains in my opinion in relation to your state of mind, low mood, risk of injury from feeling weak plus added stress on your organs is the keto diet. It is well known for being a low carb diet, where the body produces ketones in the liver to be used as energy. It’s referred to as many different names – ketogenic diet, low carb diet, low carb high fat (LCHF), etc. When you eat something high in carbs, your body will produce glucose and insulin. Glucose is the easiest molecule for your body to convert and use as energy, so it will be chosen over any other energy source. Insulin is produced to process the glucose in your bloodsteam, by taking it around the body. Since the glucose is being…
