salad

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.

Seared Ostrich Fillet with Citrus

Seared Ostrich Fillet with Citrus

*Serves 2

Ostrich is a meat that can be commonly found in most South African supermarkets. It has a rich, gamey taste to it and you can pair it with sweeter accents such as fresh fruits or a berry sauce for some great combinations.


Ingredients:

  • 230g ostrich fillet
  • 1 orange, zested and juiced
  • 1 garlic clove, minced
  • 1 tablespoon tamari
  • salt and pepper 
  • coconut oil
  • 2 oranges, segmented
  • 1 generous handful rocket
  • 80g raw almonds, toasted
  • olive oil

Instructions:

Add the ostrich, along with the orange zest, juice, garlic, and tamari, to a bowl. Toss together and cover the bowl. Pop it into the fridge for an hour or overnight if you have time.

Remove the marinated ostrich from the fridge. Add a tablespoon of coconut oil to a medium pan over a high heat. Add the ostrich fillet and sear on each side for two minutes. Once ready, remove from the heat and let rest for a further five minutes. You can cover it with a piece of foil so it doesn’t get too cold. Once rested, slice the ostrich and season to taste.

Meanwhile, using a sharp knife, remove the membranes of the orange segments.  In a medium bowl, layer the rocket and fresh oranges along with the sliced ostrich fillet. Top with the toasted almonds and drizzle with olive oil to serve.


Health Fact:

Ostrich is a lean meat and a great alternative to beef. It is also readily available in South African supermarkets.

Greens, Couscous and Apricot bowl

Greens, Couscous and Apricot bowl

*Serves 2

This recipe is wonderful because of the aromatics in it. It shows how using fresh mint can uplift a dish and adds a perfect finishing touch. Often mint is saved for desserts and smoothies, but it also adds a great pop of freshness to a bowl or salad. Mint is great for digestion so dont be shy to add a handful where you can. I’ve used couscous in this recipe, but if you would like, you can interchange it with freekeh. Freekeh is an ancient grain that is high in protein so give it a try if you haven’t already! You can also replace the chicken with tempeh or tofu to transform this into a vegan bowl and you cook it the same way you would the chicken.


Ingredients:

  • 2 chicken breasts (or meat sub of your choice) 
  • 1 lemon, sliced
  • salt and pepper
  • 1 handful fresh thyme leaves
  • 1 cup couscous, uncooked
  • 1 cup vegetable stock
  • 1 brown onion, chopped
  • 1 garlic clove, minced
  • coconut oil
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon ground ginger
  • 1/2 teaspoon cayenne pepper
  • 1/2 teaspoon ground coriander
  • 100g Turkish apricots
  • ¼ cup fresh mint leaves, chopped
  • 1 handful fresh rocket
  • olive oil and balsamic to dress 

Instructions:

Preheat oven 180°C.

Place the chicken on a roasting tray. Season and add the thyme leaves. Place the sliced lemon on top of the chicken and roast in the oven for 15 minutes or until cooked through.

While the chicken is in the oven, put a small pot over medium heat and add the vegetable stock, bring to a simmer. Once it begins to simmer, remove from the heat and add the couscous. Cover with a lid and allow to steam, about 5 minutes. When ready, fluff the couscous with a fork and mix well.

In a separate small pot over a medium heat, add the onion and garlic with a dash of coconut oil and sauté until soft. Add the spices and stir to release the flavour. If the spices dry out, add a dash of water. Add the apricots and mix well.

Remove the chicken from the oven and slice into pieces. Add the couscous, onion mix and chicken to a large salad bowl, and top with the mint, almonds and rocket. Toss all the ingredients together with a good glug of olive oil. Season to taste and enjoy!

Health Fact:

Almonds are rich in vitamins and minerals, protein, mono-saturated fats and poly-unsaturated oils. They are also an excellent source of anti-oxidants. You can soak your almonds overnight in water for easier digestion if you like.

-Melissa