bowl food

Roasted tomato and chickpea bowl

Roasted tomato and chickpea bowl

This bowl is one of my go-to bowls to make for lunch or dinner. I love it because you can make all the elements individually for meal prep or you can roast everything in one pan and make it a one pan wonder. If you make it individually then the same roasting rules applies to each veggie you are roasting, you'll just have more dishes! Its filled with all the flavours and packs a punch of protein with the chickpeas. I have added some spice but this is something totally optional. Play around with it and see what makes your taste buds sing! 


Ingredients: 

  • 250 grams cooked chickpeas 
  • 300 grams zucchini, cut into 2cm chunks 
  • 400 grams cherry tomatoes 
  • 1 tablespoon coconut oil 
  • 1/2 teaspoon turmeric 
  • 1/2 teaspoon cayenne pepper 
  • salt and pepper 
  • 1 cup wild rice 
  • 2 handfuls fresh rocket 
  • 1 tablespoon nutritional yeast
  • 1 tablespoon buckwheat 
  • 1 tablespoon pumpkin seeds 
  • 1 ripe avocado 

For the dressing:

  • 3-4 tablespoons olive oil - I use 4. 
  • 1 tablespoon tahini 
  • 1 teaspoon honey 
  • juice of 1 medium lemon 

Instructions: 

preheat the oven to 180°

In a large roasting tin add the chickpeas, zucchini, cherry tomatoes and cover with the coconut oil. Add the spices and toss until evenly covered. Season and pop it into the oven for 35-45 minutes or until all your veggies are golden brown and soft. Keep an eye on them so that the chickpeas don't burn and toss the veggies at the halfway point. 

Cook the rice as per packet instructions. Once ready, set aside. 

Meanwhile, in a small bowl mix together all the ingredients for the dressing. 

Once the veggies are ready remove them from the oven. Add the rice to the roasting tray along with the dressing, rocket and nutritional yeast. Mix together until well combined. 

Add the salad to your serving dish. Top with sliced avo. Sprinkle over the buckwheat and pumpkin seeds and serve!

-Melissa  

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.

Duck and Pumpkin Bowl

Duck and Pumpkin Bowl

Duck is a beautifully rich meat that is packed with flavour. If you enhance that with other complimentary ingredients then you can create a real showstopper. Play around with citrus and chili or keep things simple and fresh like this recipe! 


Ingredients:

For the Bowl:

  • 1 small butternut, quartered and seeds removed
  • 1 red onion, quartered
  • coconut oil
  • 1 teaspoon red chilli flakes
  • 1 teaspoon ground coriander
  • 1 teaspoon ground cinnamon
  • 2 duck breasts
  • 1 handful fresh mint leaves
  • 1 handful baby spinach
  • salt and pepper
  • 1 handful of fresh coriander, chopped
  • 80g pistachios, shelled and chopped
  • ½ cup red cabbage, sliced

For the dressing:

  • 2 limes, zested and juiced
  • 1 teaspoon sesame oil
  • 1 tablespoon tamari
  • 1 teaspoon coconut sugar
  • 1 fresh red chilli, chopped (discard the seeds if you don’t like heat)
  • 1 garlic clove, minced
  • 4 spring onions, finely chopped
  • 2 tablespoons olive oil

Instructions:

Preheat oven to 180°C.

Place the butternut and onion in a roasting tray with 1 tablespoons of coconut oil. Mix together the chili flakes, coriander, and cinnamon and sprinkle over the vegetables, tossing together with the oil until evenly covered. Season to taste.

Pop the roasting tray into the oven and roast for 45 minutes. Keep an eye on the onions, crispy bits are delicious but burnt is never tasty.

While the vegetables are roasting, place the duck breast, skin side down, into a large frying pan. Place the pan over medium heat. You want the pan to be cold and heat up with the duck in it. (Cooking tip: when you are cooking a high-fat meat, cook it without adding oil as it will cook in its own fat). Cook for ten minutes. The duck skin will slowly render and crisp, cooking out the fat. Once the skin is a golden colour and looks crispy, turn the breasts over and cook for a further three minutes. When done, remove the breasts and place on a wooden board. Cover with foil and let rest for five minutes.  Once rested, slice into half centimeter pieces.

In a large bowl, toss together the mint and spinach.

In a separate cup mix together all the ingredients for the dressing and pour over the mint and spinach leaves to make a salad base for your bowl.

Remove the roasted vegetables from the oven when done. Roughly chop the butternut and add the onions to the salad base and toss together. I like to add my butternut on top later separately for presentation, otherwise, you can just roughly chop it up and add in with the onions.

Finish off with the duck, red cabbage, coriander, and pistachios and enjoy.  

Health fact:

Pistachios have fewer calories than any other nut and they are a rich source of potassium and vitamin K. Potassium works to regulate fluid balance in the cells and body. Remember that raw and unsalted is always the best.

-Melissa 

Buckwheat porridge with caramelized banana

Buckwheat porridge with caramelized banana

*Serves 1

This is a really great meal if you are bored with your usual, mundane breakfast. It is easy, delicious and different. Banana is decadent and sweet paired with the crunch of the almonds this breakfast is enough to satisfy any cravings! 


Ingredients:

  • 300g buckwheat
  • coconut oil
  • 1 ½ cups almond milk
  • ½ teaspoon ground cinnamon
  • 1 teaspoon ground turmeric
  • 1 teaspoon vanilla paste
  • 1 teaspoon agave or raw honey
  • 1 banana, sliced to your liking
  • 1 handful raw almonds

Instructions:

Soak the buckwheat in water overnight, then drain and rinse.

In a medium frying pan over a medium heat add a teaspoon of coconut oil and fry the buckwheat until golden brown, about five minutes.

Add the almond milk, cinnamon, turmeric, vanilla, and honey. Let simmer for 15-20 minutes or until the liquid has been absorbed. Dish the porridge into a bowl and set aside.

In the same frying pan, add a teaspoon of coconut oil and the banana and fry on a medium heat until sticky and caramelized, roughly five minutes. Once caramelized, add the banana to the porridge. Top with almonds and serve.

Health fact:

Buckwheat is high in fiber and gluten-free. Combined with the turmeric which is anti-inflammatory, this breakfast will pack a punch, and what is breakfast for if not for energy!

-Melissa