Tag Archive for: vegetarian

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.
Fennel, Apple and Ginger with a juice

Apple, Ginger and Fennel Juice combine just three ingredients. They blend so well and make a deliciously refreshing and nourishing sweet drink. Each ingredient is a nutritional powerhouse on its own, but they share a common trait: they all help create a healthy gut.

So when I say this Apple and Fennel Juice is a potent mix of nutrients, this is why:

Apples – gut healing, antioxidant-rich and a natural anti-histamine

Fennel – excellent carminative properties (helps relieve gas)

Ginger – immune building, gut healing and soothing

The ingredients really do a lot for our digestive system, individually and collectively.

Fennel, Apple and Ginger Juice

These ingredients combine to make a sweet and refreshing drink. Ginger, apple and fennel are all health promoting on their own, combined they are gut friendly and immune boosting. Perfect for a summer mocktail!
Prep Time15 mins
Total Time15 mins
Course: Drinks
Cuisine: American
Keyword: apple, autoimmune, dairyfree, fennel, ginger, juice, low histamine, lowgi, sugarfree, vegan, vegetarian
Servings: 2

Equipment

  • Juicer
  • Knife
  • Chopping board

Ingredients

  • 225 g fennel (about 1 bulb) fronds removed, cut into chunks
  • 320 g red apples (about 2) deseeded, cut into chunks
  • 15 g fresh ginger (about 1cm) peeled, cut into chunks

If using a blender

  • cup water cold

Instructions

Using a Juicer

  • clean, prep and cut all the ingredients and prepare your juicer equipment
  • feed ingredients into juicer
  • Serve immediately over ice and enjoy

Using a Blender

  • clean, prep and cut all the ingredients including 1½ cups of water
  • add all ingredients including the water to the blender and blend on high for at least 1 minute or until smooth
  • Remove from blender and strain ingredients through a fine mesh sieve or muslin cloth
  • *Discard pulp and enjoy the juice over ice

Notes

Storage: Use within 1 - 3 days. Separation and browning may occur, be sure to shake before serving. Frozen, it can be kept 5 - 7 days, but it is best to have fresh. 
Freeze: Can be frozen immediately after making. Be sure to leave space at the top of the container. Liquid expands when frozen and can cause the container to explode if there isn't enough room. Defrost and shake well before serving.
Ginger: If you are new to adding ginger to your diet, start with less and scale it up as you become more accustomed.
*Blender: When using a blender it may heat the ingredients up a little. You may need to put the pressed mix into a bottle and refrigerate before serving.

Related Blogs


Dried herbs hanging by a window

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.
Fennel, Apple and Ginger with a juice

Apple, Ginger and Fennel Juice combine just three ingredients. They blend so well and make a deliciously refreshing and nourishing sweet drink. Each ingredient is a nutritional powerhouse on its own, but they share a common trait: they all help create a healthy gut.

So when I say this Apple and Fennel Juice is a potent mix of nutrients, this is why:

Apples – gut healing, antioxidant-rich and a natural anti-histamine

Fennel – excellent carminative properties (helps relieve gas)

Ginger – immune building, gut healing and soothing

The ingredients really do a lot for our digestive system, individually and collectively.

Fennel, Apple and Ginger Juice

These ingredients combine to make a sweet and refreshing drink. Ginger, apple and fennel are all health promoting on their own, combined they are gut friendly and immune boosting. Perfect for a summer mocktail!
Prep Time15 mins
Total Time15 mins
Course: Drinks
Cuisine: American
Keyword: apple, autoimmune, dairyfree, fennel, ginger, juice, low histamine, lowgi, sugarfree, vegan, vegetarian
Servings: 2

Equipment

  • Juicer
  • Knife
  • Chopping board

Ingredients

  • 225 g fennel (about 1 bulb) fronds removed, cut into chunks
  • 320 g red apples (about 2) deseeded, cut into chunks
  • 15 g fresh ginger (about 1cm) peeled, cut into chunks

If using a blender

  • cup water cold

Instructions

Using a Juicer

  • clean, prep and cut all the ingredients and prepare your juicer equipment
  • feed ingredients into juicer
  • Serve immediately over ice and enjoy

Using a Blender

  • clean, prep and cut all the ingredients including 1½ cups of water
  • add all ingredients including the water to the blender and blend on high for at least 1 minute or until smooth
  • Remove from blender and strain ingredients through a fine mesh sieve or muslin cloth
  • *Discard pulp and enjoy the juice over ice

Notes

Storage: Use within 1 - 3 days. Separation and browning may occur, be sure to shake before serving. Frozen, it can be kept 5 - 7 days, but it is best to have fresh. 
Freeze: Can be frozen immediately after making. Be sure to leave space at the top of the container. Liquid expands when frozen and can cause the container to explode if there isn't enough room. Defrost and shake well before serving.
Ginger: If you are new to adding ginger to your diet, start with less and scale it up as you become more accustomed.
*Blender: When using a blender it may heat the ingredients up a little. You may need to put the pressed mix into a bottle and refrigerate before serving.

Related Blogs


Dried herbs hanging by a window

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