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Recipes

Lisa Barwise
In Plant Based Nutrition, Recipes

Smoky Quinoa and Black Bean Chilli

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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Lisa Barwise
In Plant Based Nutrition, Recipes

Soy yoghurt & berry delight with seeds

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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Lisa Barwise
In Plant Based Nutrition, Recipes

Protein Shakes, Smoothies & Green Juices

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.

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Lisa Barwise
In Recipes

Black bean & lentil salad

Black bean & lentil salad 3 cups (1.4 L/47 fl. oz.) water1/4 cup (50g/1.8 oz.) red lentils1/4 cup (50g/1.8 oz.) green lentils200g (7.1 oz.) tinned organic black beans2 roma tomatoes, diced1 English cucumber, sliced1 handful of rocket (arugula)1/4 tsp. red chilli flakes1 tbsp. (15 ml/0.5 fl. oz.) extra virgin olive oil2 tbsp. (30 ml/1 fl. oz.) white wine vinegarCoconut nectar, to balance flavours1 tbsp. fresh parsley, chopped1/4 tsp. pink Himalayan saltGround black pepper, to taste Place the lentils in a large pot and cover with the water.Once shimmering cook the lentils for about 15-20 minutes, or until tender.Once tender, drain the red and green lentils in a strainer and rinse with cold water.Drain and rinse the black beans and then combine with the lentils in a large bowl.Add the other ingredients and then toss to combine.Enjoy! This salad will keep in the fridge for 3-4 days. If you prepare it the night before the flavours will become more notable.
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Lisa Barwise
In Plant Based Nutrition, Recipes

Red cabbage & apple slaw

Red cabbage & apple slaw 1/4 head red cabbage, finely shredded1/2 onion, thinly sliced1 rib celery, sliced1 medium carrot, shredded1 medium green apple (optional) chopped or finely sliced50g (1.8 oz.) feta cheese, crumbled25g (0.9 oz.) natural walnutsDressing1 tbsp. (15 ml/0.5 fl. oz.) extra virgin olive oil1 1/4 tbsp. (20 ml/0.7 fl. oz.) lemon juiceSteviaPink Himalayan salt, to tasteBlack pepper, to taste1 small clove garlic, minced1/4 tsp. dried oregano Prepare the vegetables and then place them in a large serving bowl.Add the feta cheese and then scatter over the walnuts.Prepare the dressing by mixing together oil, lemon juice, stevia, oregano, garlic and salt and pepper.Add additional flavouring to taste.Pour dressing over salad, mix and enjoy!
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Lisa Barwise
In Recipes

Bean Lettuce Tacos & Guacamole

Bean Lettuce Tacos & Guacamole Taco “meat”1 onion, sliced6 tbsp. (90 ml/3 fl. oz.) water200g (7.1 oz.) tinned organic kidney bean2 tsp. taco seasoning (cumin, coriander powder, chill flakes, chili powder, smoked paprika)Vegan Guacamole1/2 avocado flesh, mashed1 tbsp. onion, finely diced1 clove garlic, minced1 tbsp. fresh coriander (cilantro), finely chopped1/2 lime, juicedPink Himalayan salt, to tasteBlack pepper, to tasteSaladBaby gem lettuce turned into boats2 roma tomatoes, chopped1/2 cup (15g/0.5 oz.) fresh coriander (cilantro), finely chopped Add sliced onion and water to a mediumsized frying pan.Heat on medium-high heat for 2-3 minutes, until onions are softened.Drain and rinse the kidney beans and then add them and taco seasoning to the pan.Reduce heat to medium and cook uncovered for another few minutes, until heated through.Meanwhile, add the ingredients for the guacamole to a small bowl.Mash with a fork to combine the ingredients.Serve by placing taco ‘meat’ on to lettuce boats, add guacamole and tomato and lettuce and fresh coriander. Add 1 gluten-free wrap to your dinner.
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