Tag Archive for: healthy comfort food

This Broccoli & Herb Salsa Bouritto is an excellent way of getting more green food in your diet. It also doesn’t require any cooking, so those of us dealing with rolling blackouts get to enjoy delicious, crunchy and tasty food without even having to go near a stove or oven.

The herb mix is even better when you let it stand for a while; the flavours have time to soak into the salsa mix and really come through where it counts.

For a quick dip that adds so much extra flavour, try this quick Lime & Oregano Buttermilk recipe:

Lime & Oregano Buttermilk

Ingredients

1 can of Coconut Milk
1 tsp Lime Zest
2 Limes (juiced)
1 tsp Salt
1 1/2 tsp Oregano
1/2 bunch Parsley (finely chopped)

Directions

Add all ingredients to a small bowl, mix well and set aside until you are ready with the burritos. Pour each person a small bowl to dip or drizzle over their burritos as they go.

And now for the burritos…

x x x

Dawn

Broccoli & Herb Salsa Burritos with Lime & Oregano Buttermilk

This raw, vegan broccoli salsa is loaded with flavour and even better when you eat it the next day. The flavours keep developing and make it even more mouthwatering. (It's also bean and kale free).
Prep Time15 mins
Resting Time10 mins
Total Time25 mins
Course: Breakfast, lunch, Snack
Cuisine: Mexican
Keyword: 30 minutes or less, easy, green food, raw, vegan, vegetarian
Servings: 4

Equipment

  • 1 Large Bowl
  • 1 Serving Spoon
  • 1 Chopping Knife
  • 1 Small Bowl
  • 1 Fork/Whisk

Ingredients

Salsa Mix

  • 1 head broccoli stems removed and chopped finely
  • 1/2 bunch parsley destemmed
  • 40 g watercress (arugula) destemmed
  • 1/2 cucumber small dice
  • 1 tomato small dice
  • 1/2 red onion finely diced
  • 125 g corn kernels
  • 1 avocado small dice

Spice Mix

  • 1/4 cup avocado oil
  • 1 1/2 tsp salt
  • 1/2 tsp black peppercorns ground
  • 1/2 tsp smoked chilli flakes
  • 1 tsp oregano dried
  • 1 tsp onion powder
  • 1 tsp garlic powder

Wraps

  • 8 Wholewheat Wraps Or your preferred type of wrap

Instructions

Salsa Mix

  • In a large bowl, add all diced, cut and destemmed vegetable and herb ingredients

Spice Mix

  • Add the avocado oil and spices to the bowl and mix well with a fork
  • Add spice mix to the salsa mix and stir in gently, try not to bruise the avocado.
  • Once the salsa mix is fully coated with the spice mix, set aside for at least 10 minutes.

Wraps

  • Once the salsa mix has rested, prepare wraps as per package instructions
  • Roughly divide the combined salsa and spice mix into eight equal portions and begin filling the wraps
  • Fold the sides of the wrap first, then lift and pull an open side over the filling and gently tuck it in under the filling. Tuck in any side pieces as you tightly roll the wrap closed. Use a toothpick to secure the wrap if it doesn't close properly.
  • Serve as is or with a sauce

Best Served With

  • Serve with a small bowl of Lime & Oregano Buttermilk, and dunk your burrito as you eat.

Notes

Storage: Best eaten immediately as the tomatoes will make the wraps go soggy. Alternatively, only add the filling when you are going to eat it. Salsa filling can be stored in a tightly sealed container in the refrigerator for up to 3 days.
No Wraps: Leave out the wraps and enjoy the salsa as a salad.
Extras: Add red peppers and fresh chillis for a spicier version.
Non Dairy Cheese Option: Add nutritional yeast for a cheesy flavour.
Don't Like Raw Broccoli: Lightly steam the broccoli before chopping and adding it to the salsa mix.
Zero Waste: Keep broccoli and herb stems for soup or grate and add to rice for broccoli and herb rice.
Chocolate & Cherry Oats

For those of us who love dessert for breakfast!

Serve this Chocolate & Cherry Oats breakfast to your family or friends and you are going to get asked one of two questions:

Question 1 – Is this chocolate & cherry oats really breakfast and not a dessert?

When you tell them it is indeed a breakfast, the next question will be…

Question 2 – are you sure this is healthy? It can’t be; it tastes too good to be healthy?

Then you can answer and say the following –

  • The raw cacao is rich in minerals, with magnesium being most notable for relaxation and helping with sore muscles. You can read all about magnesium here.
  • Chocolate (or raw cacao) also contains theobromine which is the compound that naturally makes us feel happier.
  • Cherries hold their own nutritionally with Vitamins A, C and K and
  • Oats are a well-established ingredient in heart-healthy eating plans. Oats are also rich in minerals, B vitamins, antioxidants and the all-important fibre (beta-glucan), which has been shown to lower and protect against LDL cholesterol.

So, yes, it is super healthy, and there’s another bonus – very easy to make. It’s also very versatile, so you can make it your own.

Let me know if you enjoyed it as much as we do.

 

Dawn

Chocolate & Cherry Oats

It's like dessert for breakfast, just healthier and more-ish.
Prep Time5 mins
Cook Time5 mins
Total Time10 mins
Course: Breakfast
Keyword: breakfast, dairyfree, easy, heart healthy, onepan
Servings: 2

Equipment

  • 1 small pot
  • 1 measuring cups and spoons

Ingredients

  • 1 cup quick oats
  • 3 tsp raw cacao
  • 1 1/2 cup milk plant or animal based
  • 1/2 banana mashed

Optional Extras (see notes)

  • 40 g cherries halved and pitted, then dice half
  • 2 tbsp nut butter
  • 1 tbsp hemp seed
  • 1 tbsp maple syrup

Instructions

  • mix the cacao powder in with the oats to avoid clumping.
  • over medium heat, add the oat and cacao mix, mashed bananas and milk.
  • bring to a boil, then allow to simmer for 2 - 5 minutes, depending on how thick you like your oats.
  • add diced cherries (optional), and mix in well.
  • dish up into bowls and garnish with halved cherries, hemp, nut butter and drizzle with maple syrup.
  • serve warm and enjoy.

Notes

No Banana: Can be left out but does add to the creaminess and sweetness.
No Cherries: Use your favourite fruit like bananas, strawberries or blueberries. 
No Milk: Use water; it will just be a little less creamy.
No Maple Syrup: Use honey or your favourite sweetener.
Oats are too thick: Use more milk or water to make it the consistency you prefer
Storage: Store in a tightly sealed container in the refrigerator for up to 3 days. There might be some separation, and it will thicken. The separation will go when you mix it, and you can thin it out by adding water when heating it up.

 

Inspired by butter and korma curries, this Creamy Chickpea Curry is not only quick and easy to prepare but has loads of flavour.

Chickpeas

Chickpeas (a.k.a. garbanzo beans) are a good source of plant-based protein, especially when combined with quinoa or high-quality grains. The high fibre content is also great at helping lower cholesterol and improving blood sugar levels. Chickpeas are therefore an excellent addition for those with diabetes or insulin resistance.

Ginger

To keep this creamy chickpea curry as basic as possible and not compromise on flavour, there simply had to be ginger. Although it is known for its aromatic and culinary properties, ginger has long been revered for its medicinal value. As far back as 2000 years ago, ginger has been used to alleviate gastrointestinal stress.

Curry Powder

Be sure to use fresh curry powder. Spices contain volatile oils that leach out over time (which is why they lose their aroma and taste). It also means they are losing much of their health benefits. Fresh is best with spices.

A Note About Spices

  • Consider visiting your local spice stores or ethnic markets. You can usually purchase by weight, which means you buy what you need, so no waste. They are also turning over stock frequently, so it’s fresher.
  • Purchase whole spices and grind them yourself. Grinding releases those potent health-promoting volatiles oils quicker, so if you want your spices to last longer – get them whole.
  • Avoid buying bulk spices unless you are using them often. You may just end up throwing most of it out, and that’s a pretty expensive exercise.
  • If spicy food is something you avoid but would like to try, then this is a great beginner recipe. Use a milder curry powder and build up to something spicier as you become more accustomed. The coconut cream helps tone down the heat and make the creamy texture of the sauce have a good mouthfeel.

To read more about Spices, read: Spice Essentials

Now enough talk, time to get cooking.

Enjoy!

Creamy Chickpea Curry

Chickpeas are a great source of plant based protein. Add the warmth of fresh ginger and curry spices, round it off with a bit of creaminess, and you have yourself a healthy and delicious comfort food.
Prep Time10 mins
Cook Time15 mins
Total Time25 mins
Course: Main Course, Side Dish
Cuisine: Indian
Keyword: 30 minutes or less, dairyfree, dinner, easy, lunch, nutfree, onepan, soyfree, vegan, vegetarian
Servings: 4 people

Ingredients

Spice Paste

  • tsp paprika
  • tsp curry powder medium heat
  • 1 tsp sea salt adjust to taste
  • tsp olive oil extra virgin

Onion Mix

  • 2 tbsp olive oil extra virgin
  • 225 g onions (±2 onions) yellow, chopped
  • 14 g garlic (±2 cloves) minced
  • 24 g ginger (±2cm) fresh, grated or minced

Sauce Mix

  • 90 g tomato paste
  • 550 g diced tomato canned
  • 550 ml coconut cream canned

Protein

  • 550 g chickpeas canned, drained

Instructions

Spice Paste

  • In a small bowl add the curry powder, paprika, salt and olive oil
  • Mix into a paste and set aside

Onion Mix

  • On medium heat, add olive oil to a large pan/skillet and allow to warm
  • Add onions and sauté until they begin to soften and brown
  • Add garlic and ginger and stir

Sauce Mix

  • Turn heat to low and create a small well in the center of the pan
  • Add the spice paste and allow to warm until fragrant (±30 seconds), then stir in with the onion mix
  • Return heat to medium and add the tomato paste and diced tomato. Stir gently and deglaze the pan
  • Add coconut cream and stir until well blended

Protein

  • Add the chickpeas (or protein of your choice)
  • Bring pot to simmer and stir occasionally for 5 - 10 minutes (adjust cooking time according to your protein of choice)
  • Divide between bowls, garnish with chopped cilantro/coriander/banana and enjoy

Notes

Protein Alternatives: Use your favorite bean or lentils to keep it plant based. If you prefer to add an animal protein, consider the cooking time and if necessary brown or par cook before beginning the recipe. 
Curry Powder: I used a mild blend, but use your favorite brand or mix. This will keep the base curry profile familiar to what you and your family are accustomed to. 
Serve with: Rice, Cauli-rice, Quinoa, Naan  
Additions: Add extra vegetables like cauliflower, spinach or peas.
Leftovers: Store in an air-tight container in the fridge for up 3 days. Can be reheated or eaten cold according to personal preference.

Resource Alert


Spice Mixes From Around the World

Download and print this for reference or to hang it on your wall. Follow the link below to sign up or log in to access
these documents and many more.
(PS: you are welcome to unsubscribe once you’ve done the download, no hard feelings)


A wooden frame just above the same colour shelf flanked by small white vases with spikey green plants. The frame holds a chart with spices mixes from around the world in black writing with a white background

Related Blogs


Dried herbs hanging by a window
Chocolate & Cherry Oats
Cauliflower
Opened canned food

This Broccoli & Herb Salsa Bouritto is an excellent way of getting more green food in your diet. It also doesn’t require any cooking, so those of us dealing with rolling blackouts get to enjoy delicious, crunchy and tasty food without even having to go near a stove or oven.

The herb mix is even better when you let it stand for a while; the flavours have time to soak into the salsa mix and really come through where it counts.

For a quick dip that adds so much extra flavour, try this quick Lime & Oregano Buttermilk recipe:

Lime & Oregano Buttermilk

Ingredients

1 can of Coconut Milk
1 tsp Lime Zest
2 Limes (juiced)
1 tsp Salt
1 1/2 tsp Oregano
1/2 bunch Parsley (finely chopped)

Directions

Add all ingredients to a small bowl, mix well and set aside until you are ready with the burritos. Pour each person a small bowl to dip or drizzle over their burritos as they go.

And now for the burritos…

x x x

Dawn

Broccoli & Herb Salsa Burritos with Lime & Oregano Buttermilk

This raw, vegan broccoli salsa is loaded with flavour and even better when you eat it the next day. The flavours keep developing and make it even more mouthwatering. (It's also bean and kale free).
Prep Time15 mins
Resting Time10 mins
Total Time25 mins
Course: Breakfast, lunch, Snack
Cuisine: Mexican
Keyword: 30 minutes or less, easy, green food, raw, vegan, vegetarian
Servings: 4

Equipment

  • 1 Large Bowl
  • 1 Serving Spoon
  • 1 Chopping Knife
  • 1 Small Bowl
  • 1 Fork/Whisk

Ingredients

Salsa Mix

  • 1 head broccoli stems removed and chopped finely
  • 1/2 bunch parsley destemmed
  • 40 g watercress (arugula) destemmed
  • 1/2 cucumber small dice
  • 1 tomato small dice
  • 1/2 red onion finely diced
  • 125 g corn kernels
  • 1 avocado small dice

Spice Mix

  • 1/4 cup avocado oil
  • 1 1/2 tsp salt
  • 1/2 tsp black peppercorns ground
  • 1/2 tsp smoked chilli flakes
  • 1 tsp oregano dried
  • 1 tsp onion powder
  • 1 tsp garlic powder

Wraps

  • 8 Wholewheat Wraps Or your preferred type of wrap

Instructions

Salsa Mix

  • In a large bowl, add all diced, cut and destemmed vegetable and herb ingredients

Spice Mix

  • Add the avocado oil and spices to the bowl and mix well with a fork
  • Add spice mix to the salsa mix and stir in gently, try not to bruise the avocado.
  • Once the salsa mix is fully coated with the spice mix, set aside for at least 10 minutes.

Wraps

  • Once the salsa mix has rested, prepare wraps as per package instructions
  • Roughly divide the combined salsa and spice mix into eight equal portions and begin filling the wraps
  • Fold the sides of the wrap first, then lift and pull an open side over the filling and gently tuck it in under the filling. Tuck in any side pieces as you tightly roll the wrap closed. Use a toothpick to secure the wrap if it doesn't close properly.
  • Serve as is or with a sauce

Best Served With

  • Serve with a small bowl of Lime & Oregano Buttermilk, and dunk your burrito as you eat.

Notes

Storage: Best eaten immediately as the tomatoes will make the wraps go soggy. Alternatively, only add the filling when you are going to eat it. Salsa filling can be stored in a tightly sealed container in the refrigerator for up to 3 days.
No Wraps: Leave out the wraps and enjoy the salsa as a salad.
Extras: Add red peppers and fresh chillis for a spicier version.
Non Dairy Cheese Option: Add nutritional yeast for a cheesy flavour.
Don't Like Raw Broccoli: Lightly steam the broccoli before chopping and adding it to the salsa mix.
Zero Waste: Keep broccoli and herb stems for soup or grate and add to rice for broccoli and herb rice.
Chocolate & Cherry Oats

For those of us who love dessert for breakfast!

Serve this Chocolate & Cherry Oats breakfast to your family or friends and you are going to get asked one of two questions:

Question 1 – Is this chocolate & cherry oats really breakfast and not a dessert?

When you tell them it is indeed a breakfast, the next question will be…

Question 2 – are you sure this is healthy? It can’t be; it tastes too good to be healthy?

Then you can answer and say the following –

  • The raw cacao is rich in minerals, with magnesium being most notable for relaxation and helping with sore muscles. You can read all about magnesium here.
  • Chocolate (or raw cacao) also contains theobromine which is the compound that naturally makes us feel happier.
  • Cherries hold their own nutritionally with Vitamins A, C and K and
  • Oats are a well-established ingredient in heart-healthy eating plans. Oats are also rich in minerals, B vitamins, antioxidants and the all-important fibre (beta-glucan), which has been shown to lower and protect against LDL cholesterol.

So, yes, it is super healthy, and there’s another bonus – very easy to make. It’s also very versatile, so you can make it your own.

Let me know if you enjoyed it as much as we do.

 

Dawn

Chocolate & Cherry Oats

It's like dessert for breakfast, just healthier and more-ish.
Prep Time5 mins
Cook Time5 mins
Total Time10 mins
Course: Breakfast
Keyword: breakfast, dairyfree, easy, heart healthy, onepan
Servings: 2

Equipment

  • 1 small pot
  • 1 measuring cups and spoons

Ingredients

  • 1 cup quick oats
  • 3 tsp raw cacao
  • 1 1/2 cup milk plant or animal based
  • 1/2 banana mashed

Optional Extras (see notes)

  • 40 g cherries halved and pitted, then dice half
  • 2 tbsp nut butter
  • 1 tbsp hemp seed
  • 1 tbsp maple syrup

Instructions

  • mix the cacao powder in with the oats to avoid clumping.
  • over medium heat, add the oat and cacao mix, mashed bananas and milk.
  • bring to a boil, then allow to simmer for 2 - 5 minutes, depending on how thick you like your oats.
  • add diced cherries (optional), and mix in well.
  • dish up into bowls and garnish with halved cherries, hemp, nut butter and drizzle with maple syrup.
  • serve warm and enjoy.

Notes

No Banana: Can be left out but does add to the creaminess and sweetness.
No Cherries: Use your favourite fruit like bananas, strawberries or blueberries. 
No Milk: Use water; it will just be a little less creamy.
No Maple Syrup: Use honey or your favourite sweetener.
Oats are too thick: Use more milk or water to make it the consistency you prefer
Storage: Store in a tightly sealed container in the refrigerator for up to 3 days. There might be some separation, and it will thicken. The separation will go when you mix it, and you can thin it out by adding water when heating it up.

 

Inspired by butter and korma curries, this Creamy Chickpea Curry is not only quick and easy to prepare but has loads of flavour.

Chickpeas

Chickpeas (a.k.a. garbanzo beans) are a good source of plant-based protein, especially when combined with quinoa or high-quality grains. The high fibre content is also great at helping lower cholesterol and improving blood sugar levels. Chickpeas are therefore an excellent addition for those with diabetes or insulin resistance.

Ginger

To keep this creamy chickpea curry as basic as possible and not compromise on flavour, there simply had to be ginger. Although it is known for its aromatic and culinary properties, ginger has long been revered for its medicinal value. As far back as 2000 years ago, ginger has been used to alleviate gastrointestinal stress.

Curry Powder

Be sure to use fresh curry powder. Spices contain volatile oils that leach out over time (which is why they lose their aroma and taste). It also means they are losing much of their health benefits. Fresh is best with spices.

A Note About Spices

  • Consider visiting your local spice stores or ethnic markets. You can usually purchase by weight, which means you buy what you need, so no waste. They are also turning over stock frequently, so it’s fresher.
  • Purchase whole spices and grind them yourself. Grinding releases those potent health-promoting volatiles oils quicker, so if you want your spices to last longer – get them whole.
  • Avoid buying bulk spices unless you are using them often. You may just end up throwing most of it out, and that’s a pretty expensive exercise.
  • If spicy food is something you avoid but would like to try, then this is a great beginner recipe. Use a milder curry powder and build up to something spicier as you become more accustomed. The coconut cream helps tone down the heat and make the creamy texture of the sauce have a good mouthfeel.

To read more about Spices, read: Spice Essentials

Now enough talk, time to get cooking.

Enjoy!

Creamy Chickpea Curry

Chickpeas are a great source of plant based protein. Add the warmth of fresh ginger and curry spices, round it off with a bit of creaminess, and you have yourself a healthy and delicious comfort food.
Prep Time10 mins
Cook Time15 mins
Total Time25 mins
Course: Main Course, Side Dish
Cuisine: Indian
Keyword: 30 minutes or less, dairyfree, dinner, easy, lunch, nutfree, onepan, soyfree, vegan, vegetarian
Servings: 4 people

Ingredients

Spice Paste

  • tsp paprika
  • tsp curry powder medium heat
  • 1 tsp sea salt adjust to taste
  • tsp olive oil extra virgin

Onion Mix

  • 2 tbsp olive oil extra virgin
  • 225 g onions (±2 onions) yellow, chopped
  • 14 g garlic (±2 cloves) minced
  • 24 g ginger (±2cm) fresh, grated or minced

Sauce Mix

  • 90 g tomato paste
  • 550 g diced tomato canned
  • 550 ml coconut cream canned

Protein

  • 550 g chickpeas canned, drained

Instructions

Spice Paste

  • In a small bowl add the curry powder, paprika, salt and olive oil
  • Mix into a paste and set aside

Onion Mix

  • On medium heat, add olive oil to a large pan/skillet and allow to warm
  • Add onions and sauté until they begin to soften and brown
  • Add garlic and ginger and stir

Sauce Mix

  • Turn heat to low and create a small well in the center of the pan
  • Add the spice paste and allow to warm until fragrant (±30 seconds), then stir in with the onion mix
  • Return heat to medium and add the tomato paste and diced tomato. Stir gently and deglaze the pan
  • Add coconut cream and stir until well blended

Protein

  • Add the chickpeas (or protein of your choice)
  • Bring pot to simmer and stir occasionally for 5 - 10 minutes (adjust cooking time according to your protein of choice)
  • Divide between bowls, garnish with chopped cilantro/coriander/banana and enjoy

Notes

Protein Alternatives: Use your favorite bean or lentils to keep it plant based. If you prefer to add an animal protein, consider the cooking time and if necessary brown or par cook before beginning the recipe. 
Curry Powder: I used a mild blend, but use your favorite brand or mix. This will keep the base curry profile familiar to what you and your family are accustomed to. 
Serve with: Rice, Cauli-rice, Quinoa, Naan  
Additions: Add extra vegetables like cauliflower, spinach or peas.
Leftovers: Store in an air-tight container in the fridge for up 3 days. Can be reheated or eaten cold according to personal preference.

Resource Alert


Spice Mixes From Around the World

Download and print this for reference or to hang it on your wall. Follow the link below to sign up or log in to access
these documents and many more.
(PS: you are welcome to unsubscribe once you’ve done the download, no hard feelings)


A wooden frame just above the same colour shelf flanked by small white vases with spikey green plants. The frame holds a chart with spices mixes from around the world in black writing with a white background

Related Blogs


Dried herbs hanging by a window
Chocolate & Cherry Oats
Cauliflower
Opened canned food