Category Archives: Vegetarian

Spicy Sweet Potato Stew

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Whilst flicking through one of my nutrition books i stumbled across what i thought was rather interesting facts on the sweet potato. Not nearly using this sweet lil vegetable enough in my cooking, i decided to scrub up on my knowledge so heres a little something i learnt.

Recent studies have shown that these orange fleshed vegetables are one of natures supreme sources of beta-carotene (found in red fruits & veg) which converts to Vitamin A in the body promoting ones immunity by protecting toxins and cancer formations. It is also high in antioxidants which protects our cells slowing our ageing process.

So lets start eating this blessing. I’ll help inspire you with this beautiful spicy sweet potato stew. I decided to use red/orange vegetables to compliment this recipe so that it is fully loaded with beta-carotene love.

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INGREDIENTS

3-4 sweet potatoes
4 carrots
1 red capsicum
1 can chickpeas
1 brown onion
3 cloves garlic
2 jalapeños
2-4 red hot chillies – for those who like it hot use 4 or more! i do
2 tbs cummin
2 tbs tumeric
2 tbs crushed coriander
1 tbs caraway seeds
1 can coconut milk
1 fresh tomato
1 can diced tomato
1 cup brown rice
1/2 lemon
4/5 cloves
1 bunch fresh coriander

Note: use organic produce whenever possible

Throw onion, garlic, jalapeños & chillies into a blender. Pour 1 cup water into a large pot and heat, i don’t use oil in my cooking so i use water as a replacement, feel free to use extra virgin oil if needed.
Pour your blended spices into the pot and soften. Add all of your dried spices stir for 2 minutes. Chop sweet potatoes to desired size and add to the pot. Cook for 10 mins then add red capsicum and carrot cook for another 10. Keep a close eye stirring occasional avoiding burns. Next add diced fresh tomato, canned tomato & coconut milk. Place the lid on top and turn heat to low. Cook for around 30 minutes.

– – How to achieve perfectly plump brown rice

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Thanks to Jaimie Oliver i have found the perfect way to cook rice. 2 cups water, 1 cup brown rice, 4/5 cloves and half a lemon. Simmer until all the water is soaked up = deliciously perfecto’

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Check on your stew, taste, add more spices if desired. If you think the stew has too much liquid let simmer with the lid off or vice – versa – add some more water.

Serve with rice & an abundance of fresh coriander.

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Happy eating xOx

6 Seed Soda Bread

5 seed soda bread

Two things come to mind when winter starts to settle in. Soup, and ofcourse, BREAD.

I’m not one to eat a lot of bread, and if i do i always opt for one packed with grains, wholemeal flour and/or Spelt.
Spelt is a wonderfully nutritious whole-grain with a deep nutty flavour & doesn’t seem to cause sensitivities in many people who are intolerant of wheat, so if you suffer from bloating and nasty digestive discomfort – spelt is a positive solution for your tummy.
🙂
This recipe was inspired by 101 Cookbooks  Soda Bread Recipe.
I decided to make mine vegan friendly by modifying a few ingredients. I used half part almond milk and half part water to bind the ingredients. It’s packed with flaxseeds, seasmeme seeds, pumpkin seeds, sunflower seeds, fennel seeds and chai seeds.
Wholesome, quick, easy & absolutely delicious, this bread is the perfect condiment dipped into a hearty soup and oh so scrumptious with a generous smear of Vegemite.
– Happy Baking –
5 seed sode bread
Six-seed soda Bread Recipe
Ingredients

2 1/2 tablespoons EACH sunflower seeds, pumpkin seeds, sesame seeds, chai seeds, flax seeds
1 teaspoon fennel seeds
1 3/4 cup organic spelt flour
2 cups  organic unbleached all-purpose flour
2 teaspoons baking soda
1 teaspoon fine grain sea salt
1 cup organic almond milk
3/4 cup filtered water

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Preheat your oven to 400F / 205C and place a rack in the center of the oven.
Organize a tray with baking paper and lightly flour the surface.
In a small bowl combine all the seeds and set aside.
Sift the flours, baking soda, and salt into a large mixing bowl. Stir in all but 2 tablespoons of the seeds. Make a well in the flour, pour in the almond milk & fiiltered water, and stir until the dough just comes together. If your dough is looking a little dry, don’t hesitate to add an extra splash of almond milk. Lightly flour a clean surface on your bench and place the dough into the surface gently kneading it until it feels loose, work quickly (around a minute) as you need to get it in the oven whilst the baking soda is working.
Place the dough on your lightly floured baking sheet and with a serrated knife mark it with a deep cross across the top, cutting two-thirds of the way through the loaf. Brush with almond milk and sprinkle with the remaining seeds make sure you really stuff the cracks!
Bake for 35 – 40 minutes, or until the bread is golden crusted on top and bottom . Cool on a wire rack.
Makes a single loaf.

Prep time: 10 min – Cook time: 40 min

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Feel free to experiment with different seeds and flour. Be inspired!
Create & Bake.
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5 seed soda bread 2

Berry Boost Balls

berry boost balls

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Eat your sweet lil’ heart out with this soul food.
Just one super ball is thoroughly rich in antioxidants including Vitamins A, C, B1, B2 & B6, E, K and loaded with minerals such as zinc, magnesium, calcium and potassium.
These round balls of goodness will be a great way to kick that 3pm sweet tooth and get your body moving with all that nature provides us.
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Dairy free
Wheat free
Gluten free
100% Vegan
All natural sugar
& oh so Yum!
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Ingrediants
2 cups Raw organic Oats
1 cup Goji Berries
4 Medjool Dates
1 cup Mixed Berries – Blackberries & Raspberries
Handful each:
Cashews
Almonds
Walnuts
Sunflower Seeds
Pumpkin Seeds
2 Tbsp Black Chai Seeds
1 Tbsp Coconut Oil – Melt with boiling water
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Firstly start by pitting the dates, place these with nuts into a blender until the mixture is at a thick crunchy consistency. If a blender doesn’t exist in your kitchen, don’t threat. My mother always taught me to place your ingredients on a chopping board with cling wrap over the top and to bang away with a hammer. Works like a treat.
Next, add the sunflower seeds, pumpkin seeds, 1/2 chai seeds, oats & Goji berries. Mix.
Blend your mixed berries until runny – this will be a binder.  Pour into your mixture adding the cocount oil. Mix until sticky.
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For coating – Blend the rest of oats, a handful of walnuts & cashews. Pour into a bowl with the remaining Chai seeds. Roll your mixture into balls (size of your desire) and cover gently in coating.
Feel free to use a variety of coatings eg. Coconut or Almond flakes.
Lick fingers
&
Refrigerate your power snacks.

Raw Seaweed Wrap

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Who needs sushi that’s loaded with excess carbohydrates and sugar when you could be making and consuming these guys!

Highly nutritious and ready within 10 minutes.
100% Raw Vegan 
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Ingredients:
Seaweed
Cucumber
Mushrooms (experiment with varies types)
Carrot
Avocado
Fresh Chilli
Fresh mint
Lemon
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Slice your sheets of seaweed into desired sizes.
Grate/slice the cucumber, mushroom, avocado & carrot, place onto the seaweed 1/4 down. Finely chop some chilli, ginger and mint. Sprinkle on top with a squeeze of lemon, Wrap it up and that’s it! A simple delicious soulful nutritious snack or lunch.
Now you try it 🙂
Why you should be including seaweed in your diet:
Not only is seaweed one of the natures most mineral-rich vegetables,  but there has been research into its medicinal properties, as well. Seaweed has traditionally been used to cure a variety of maladies in Ireland and Scotland, and Japan’s low rate of breast cancer may be traced to the fact that the Japanese eat a great deal of seaweed. There have also been studies proven that seaweed has killed cancer cells in lab experiments, though research is still ongoing.
So why not add a little seaweed into your life.
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rawseaweedwrap

xOx