Main Meals
Quinoa Burgers
Ingredients:
2 cups cooked Quinoa 1 medium red onion
– finely chopped 1 red chili
– seeds removed, finely chopped 3 cloves garlic
- crushed Large handful of kale
– finely chopped 1 tsp coconut oil 1 tsp turmeric 1 tsp cumin seeds 2 medium eggs 100g whole meal spelt flour
Method:
Pre heat the over to 180c. Place the quinoa in a large bowl. Melt the coconut oil in a pan over a low heat. Sauté the onions, garlic and chili for 1 to 2 minutes, add the turmeric and cumin seeds, and continue to cook for 1 minute. Add the kale and cook for a further 3 to 4 minutes until the kale is just wilted. Add this mixture to the bowl of quinoa and mix well. Allow to cool. Add the eggs and mix in.
Slowly add the spelt flour until you get a consistency that is easy to shape into a burger. It will a bit wet.
Shape into burger rounds and place on a baking sheet (should make about 10 to 12 medium sized burgers). Put in the oven and cook for about 25 mins until golden brown. Turn the burgers once whilst cooking to ensure even color all over.
Serve with a salad or some sweet potato wedges. The leftover burgers can be kept in an airtight container for up to 3 days and make a great lunch.
Veggie fritters
Ingredients:
1 Grated courgettes
Chopped spinach
1 Spring onion chopped finely
Flour for thickening
Feta cheese
1 Egg
Mint finely chopped
Small amount of flat parsley
Garlic crushed
Lemon zest
Red chili flakes to taste
Method:
Sweat off courgettes with salt
Mix all other ingredients
Add black pepper
Fry ladle at a time - 3 minutes on either side until brown.
Chickpea Stew
Ingredients:
2 tablespoons extra virgin olive oil 1 medium yellow onion, finely sliced 4 cloves garlic, finely minced 1-teaspoon chili powder
1-teaspoon salt 1-teaspoon paprika 1 28-ounce can crushed tomatoes 2 14-ounce cans chickpeas (for the quick version) drained and rinsed or cook your own pre-soaked chickpeas for a healthier version 2 cups baby spinach leaves, or 2 cups chard 1 tablespoon lemon juice
Method:
1. Heat oil in a medium saucepan over medium heat. Add onion and garlic to pan. Cook, stirring frequently, until onions are soft.
2. Add the chili powder, salt, and paprika.
Stir for 1 minute.
3. Add tomatoes and chickpeas, stir until combined. Bring to a boil, reduce heat and simmer 10 minutes, until flavors blend and Chickpeas are tender. Stir in spinach (or chard) in handfuls until wilted.
4. Remove from heat. Stir in lemon juice and serve.
*Serves 4 Recipe Type Calories Total Fat
Asian Green Beans
Ingredients:
1 x Ib green beans trimmed and cut into 2-inch pieces
1 tablespoon unrefined extra virgin coconut oil
2 cloves garlic, minced 2-inch piece of ginger, minced 3 tablespoons tamari soy sauce ¼ cup fresh lemon juice Sesame seeds Sea salt and freshly ground pepper
Method:
1. Heat a medium heavy bottom sauté pan over medium high heat. Add oil and heat until glistening. Add green beans and cook for 2 minutes
2. Add the garlic, ginger and tamari and continue to cook until beans are tender. Approximately 4 minutes.
Remove from heat and add lemon juice. Sea salt and pepper to taste.
3. Put in a serving bowl and sprinkle with sesame seeds.
Dahl for the Heart
1 White onion, peeled and diced
1 Cup dried red lentils, washed
4 Cloves
1 Tablespoon mustard seeds (whole grain mustard would do)
1-Teaspoon whole black pepper
1 Tablespoon minced fresh ginger
3 Cloves minced garlic 2-3 Tablespoons Extra Virgin olive oil Good squeeze of lemon juice
*Unlike beans, lentils don’t need pre-soaking or hours of patience and cooking.
1. Start by either sautéing the onion in a little olive oil, or in a splash of cold water, on the lowest setting you have for 10 minutes is perfect
2. Meanwhile, in another medium-sized saucepan, combine all remaining ingredients except the lemon and oil for drizzling. Add water to cover by about 1 inch, and bring to a boil.
3. Adjust heat so mixture putters away rather than violently bubbling. Cover and cook for 10 minutes then remove from heat, keep lid on, and allow stand until tender.
Ideally, daal should be saucy but not soupy. Remove the cloves and add your previously sautéed onion. Try serving it alongside tomato and avocado wedges, steamed white fish, rice or quinoa. Stir through some olive oil before tucking in, and finish off with a generous squeeze of lemon.
