Salmon Buckwheat with Granola Crunch

Salmon Buckwheat with Granola Crunch

This recipe is all about the crunch factor. My favourite texture because it is so immensely satisfying. That is why we so often want a packet of crisps. Rather than feeding your body, those empty calories give this salad a try. It's so nourishing and filled with all the right stuff such as omega 3's, good fats and fiber! This combination will leave you satiated and keep you going with pure energy! 


Serves 6

Ingredients:

For the salad:

  • 2 cups buckwheat
  • salt and pepper
  • 400g smoked salmon
  • 1 handful fresh handful parsley leaves
  • 1 handful fresh dill, finely chopped
  • handful dill, finely chopped
  • ½ lemon, sliced
  • 1 teaspoon turmeric 
  • zest and juice of ½ a lemon  
  • 2 cups buckwheat, uncooked
  • 180g cherry tomatoes, halved
  • ½ a lemon , zested and juiced

For the salad seed mix:

  • 1 cup of various seeds (pumpkin, sunflower, poppy and chia)
  • 1 tablespoon honey
  • 1 tablespoon coconut oil
  • 1 teaspoon cayenne pepper
  • ½ teaspoon smoked paprika
  • 1 ½ teaspoons apple cider vinegar
  • salt and pepper

For the dressing:

  • 1 lemon, juiced
  • Juice of 1 lemon
  • 5 tablespoons olive oil
  • 4 tablespoons plain yoghurt 
  • handful dill, finely chopped
  • 1 teaspoon honey
  • 1 garlic clove, crushed
  • salt and pepper

Instructions:

Preheat oven to 180°C .

Place a 20cm x 20cxm piece of foil on a wooden board roasting tray. Place the salmon in the center. Rub the fish with the turmeric covering it evenly. Season the fish and top with a quarter of the parsley and dill. Add the lemon slices on top. Fold the foil closed into a parcel, making sure it is fully sealed. Pop the fish into the oven for 15-20 minutes.

For the seed mix, combine all the ingredients in a medium bowl. Once combined, pour it out onto a medium roasting tray and bake in the oven for 10 minutes. Once ready,  remove from the oven and break up the clusters that have formed. 

Meanwhile, combine all of the ingredients for the dressing and set aside.

Once the dressing is done cook the buckwheat as per packet instructions . Usually about 15 minutes over a medium heat with 2 ½ cups of water.

When ready, add the buckwheat to a large bowl. Add the sliced tomatoes and the remaining dill and parsley. Top with the juice and zest of the lemon. 

When the salmon is ready remove from the foil. Place on a a wooden board and break into bite sizes pieces. Add the salmon pieces on to the buckwheat bowl and gently combine. Top the salad with the dressing and roasted seed mix. Season to taste and you are ready to serve.

Health Tip:

Pumpkin seeds are good for heart health and circulation as well as promoting prostate health. You can also roast them up for an even more delicious topping to many dishes or eat them as a snack.

-Melissa 

Bulgogi BBQ Chicken with Mango Slaw

Bulgogi BBQ Chicken with Mango Slaw

I am sure you have all noticed the posts on the "new year, new me". Part of me feels that it doesn't have to be a new you, you are wonderful as you are. However, it is ok to want to tweak a few things such as your health. Because life isn't about perfection there is always room for growth. Starting off the year with mindful eating and taking the time to feed your body better fuel is a great place to start. This recipe will do just that. I'm obsessed with the crunchy slaw and with mangoes being in season, it tastes like sweet summer! If you are plant-based you can substitute the chicken for tofu or chickpeas! There is plenty of protein in the quinoa and if you are cooking with your intuition why not play around with different green leaves such as spinach. You can never have too many greens! 


*Serves 2

Ingredients:

For the marinade:

  • 1 cup tamari
  • ½ cup mirin
  • ¼ cup coconut sugar
  • 1 tablespoon gochujang (korean chili paste)
  • 1 tablespoon fresh ginger, grated
  • 4 garlic cloves, minced
  • 2 tablespoons sesame oil
  • 2 chicken breasts, sliced (or tofu, sliced)

For the slaw:

  • 2 cups red cabbage, sliced
  • 1 mango, diced
  • 2 jalapenos, sliced
  • 1 handful fresh coriander leaves
  • 1 tablespoon tamari
  • 2 tablespoons rice wine vinegar
  • 2 tablespoons sesame oil
  • 1 cup quinoa or rice of your choice
  • 100g bean sprouts
  • 2 limes

Instructions:

In a large bowl combine all the ingredients for the marinade and add the chicken. Toss until well covered and cover with cling film. Let rest for one hour or preferably overnight in the fridge.

In a separate large bowl, toss together all the ingredients for the slaw.

Cook the quinoa as per packet instructions. 

While the quinoa cooks, add the chicken to a frying pan over a medium to high heat. Spoon the marinade over the chicken and cook until the chicken starts to caramelize about 8- 10 minutes. 

To assemble the bowl add the quinoa and chicken and decorate with the slaw. Top with some fresh coriander and a drizzle of olive oil. Squeeze over some fresh lime to taste and enjoy!

Health Fact:

Sprouts increase nutrient absorption and contain Vitamin B12, iron, magnesium and zinc.

Christmas Chocolate Chia Trifle

Christmas Chocolate Chia Trifle
Christmas Chocolate Chia Trifle
Christmas Chocolate Chia Trifle
Christmas Chocolate Chia Trifle

Trifle is a tradition in my family. I am hosting Christmas this year and I have decided to do a plant-based one because not only do I want a healthier Christmas but I want to show my family how easy it is to become mindful of the amount of meat and animal products we consume. You don't have to be vegan for this, you just have to care more about your environment and your body and think do I need as much as I take?  
I have been eating healthier and my body has been thanking me for it. Your will to if you give it a go. I don't want to have a full-blown sugar binge if I don't have to. I mean just look at this Trifle. Does it not tick all the boxes on every level? My mouth is watering just looking at it! You can play around by adding different nuts, nut butter and dark chocolate. 

It's so easy to make and a lot quicker than a normal Trifle. Plus it is refined sugar-free, gluten free and dairy free! 


Makes 2-3 glasses depending on glass size

Ingredients:

Chia layer:

  • 1/4 cup chia seeds
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon nutmeg 
  • 1 tablespoon 100% maple syrup 
  • 1 cup almond milk 
  • 1/2 cup full fat coconut milk

Chocolate mousse layer:

Other layers:

  • 1/2 cup sugar-free granola - You can find great options at your local health store.  
  • 1 - 2 fresh bananas sliced 
  • 50 grams pecan nuts, chopped 
  • 2 tablespoons almond butter
  • Banana bread *optional. You can bake a vegan bread or find one at your local health store. 
  • fresh cherries *optional 

In a medium pot over a medium heat add all ingredients for the chia layer. Bring to a simmer stirring often. Once the chia seeds begin to absorb the liquid, about 5 minutes of simmering, turn the heat off and set aside. The other option if you have time is to combine all ingredients and leave them in a jar in the fridge overnight. 

In a tall glasses begin assembling your trifle. Begin with two tablespoons of Chia pudding, then two tablespoons of chocolate mousse. Add the sliced banana. Top with granola and nuts and repeat ending off on a chocolate layer. Top the trifles with granola, almond butter and torn pieces of banana bread. 

Chocolate peanut butter mousse - Plant based Christmas!

Chocolate peanut butter mousse - Plant based Christmas!
Chocolate peanut butter mousse - Plant based Christmas!
Chocolate peanut butter mousse - Plant based Christmas!
Chocolate peanut butter mousse - Plant based Christmas!
Chocolate peanut butter mousse - Plant based Christmas!

This dessert is decadent with a capital D. My favourite part about it besides from being dairy and refined sugar-free is the fact that when I indulge in this dessert I don't feel guilty and nor should you! This dessert is such a wonderful relief from the sugar-heavy desserts that surround us at Christmas. You can make this and serve it freshly made or you can freeze it for those mid-week sugar cravings. A spoonful or two of this dessert will halt any sugar fiend out there. If you reframe your thinking of 'treating yourself' away from sugary treats and toward healthy nourishing indulgence then your body and health will thank you! I would love to hear from you guys if you would like to see more healthy options on the blog! Let me know in the comments below! Have a Merry Christmas everyone!


Ingredients: 

  • 4 large bananas, sliced and frozen 
  • 2 tablespoon cacao - I use superfood cacao. 
  • 2 tablespoon peanut butter - I use 100% peanut butter from my local health store
  • 1 teaspoon vanilla paste
  • 1 teaspoon cinnamon

Instructions: 

Add the bananas to a food processor and blend for 5 minutes or until it becomes light and fluffy. It might take longer depeneding on the heat of your kitchen and strenth of your blender. Add the remaining ingredients and blend until well combined. Keep it in the fridge until serving. 

Serve cold in glasses topped with Cherries or mint. 

This mousse can be frozen to make chocolate nice cream for a later date. 

Merry Christmas 

-Melissa
 

Christmas Vegan Eggnog!

Christmas Vegan Eggnog!
Christmas Vegan Eggnog!
Christmas Vegan Eggnog!
Christmas Vegan Eggnog!

This year has been the year of connecting with my health. As most of you know I have created a book on mindful eating which is coming out this coming year April (I'm so excited I can pop). After creating something so near and dear to my heart I decided I had to live my brand and heal my relationship with food. So I took my health seriously. I cut out dairy, gluten, and sugar. Why? Because I didn't feel good after eating it. You should give it a try then see how you feel! I learned that being healthy is not black and white and it sure as hell isn't about perfection. It's about making lots of little changes as often as you can. It's about the small things adding up to the bigger picture. So are there days that I have a little sugar? Of course! But I try my best to honour my body with balance and real food. I also let go of when I indulge and allow myself to enjoy. This way I don't feel deprived and it stops me from binging. 

As the festive break is upon us I wanted to reframe my thinking. I don't want it to be about "falling off the wagon" then the tedious climb in January to "get back on it". I've had that mentality my whole life and it has never worked. That is why I have created some healthy recipes for you guys. They are going to be around my table this year. They are just as indulgent and won't leave you wanting for sugary empty calories that will do only harm leaving you with 'food comas' and sugar crashes. I know you will enjoy them and I hope that you share your creations with me! Give something different a try this year! Who knows, your body might thank you for it! 


Ingredients:

  • 2 cups almond milk 
  • 1 cup full fat coconut milk 
  • 1/3 cup macadamia nuts (soaked overnight or for at least 1 hour)
  • 6 majool dates 
  • 1 teaspoon vanilla paste 
  • 1 tablespoon 100% maple syrup 
  • 1 teaspoon nutmeg 
  • 1/4 teaspoon cinnamon 
  • pinch of ground cloves 
  • pinch of salt 
  • two shots brandy *optional 

Instructions: 

Add all the ingredients to a high speed blender and blend until smooth. Serve immidiately with holiday cheer!

-Melissa