Recipe: Rainbow Smoothie

'Eating the rainbow' is something my clients here me asking them to do quite frequently! And while it sounds nice, it also does us a lot of good - particularly when we're looking at gut health.

The different pigments in plant foods denote different special chemicals called phytonutrients. Research shows us that phytonutrients can have a positive effect on our gut bacteria, which in turn may help provide us with health benefits. By eating a rainbow of foods each day, we are ensuring we get a variety of phytonutrients and hopefully happy bugs in our gut!

Makes 1 portion

Ingredients:

100g mixed frozen berries – raspberries, blueberries, blackberries

50g spinach

1 satsuma, peeled

1 inch ginger root, peeled and grated

200ml almond milk

1 tbsp ground flaxseed

1 tbsp chia seeds

200ml filtered water (and more, if thinner consistency desired)

Method:

Put all of the ingredients in a high-speed blender and blitz until thick and smooth. 

Pour into two glasses and add extra water until it’s the consistency you desire.

If you’re sick of putting up with digestive issues, why not book in for a free 30-minute digestive health mini consultation? You can do that by clicking this link here.

Coconut-crusted haddock

Haddock is currently in season, and this makes a great Friday night fish recipe. Pair along with a variety of green veggies, some roast sweet potato, and you have a filling and easy meal.

Ingredients (serves 1):

- 2 tbsp unsweetened shredded coconut

- 1 tbsp olive oil

- 1 garlic clove, crushed

- Seasoning to taste

- 1 haddock fillet

- 1 tsp finely chopped parsley

- 1/4 lemon

Method

- Preheat oven to 200 degrees celsius. Line a baking sheet with parchment paper.

- Combine the coconut, garlic and olive oil. Season to taste.

- Place the haddock on the baking sheet and gently scoop the coconut mixture on top of the haddock, pressing it down gently.

- Cook in the oven for 10 minutes.

- Add the parsley and a squeeze of lemon. Serve with veggies

- Enjoy!

Vegan Pancit Bihon

Savoy cabbages are one of my *favourite* vegetables. If you are just used to having them boiled or steamed, think again! They are delicious when stir-fried. 

As many people are trying Veganuary or at least some meat-free days, this might be one to try this month. Particularly, as Savoy cabbages are now in season!

Serves 4

Ingredients:

2 tbsp avocado oil (divided)

340g tofu (extra firm, pressed and cubed)

3 tbsp tamari

3 garlic cloves, crushed

2 spring onions, sliced

1 savoy cabbage, shredded

1 medium carrot, sliced into batons

240 ml vegan broth

113g rice vermicelli noodles (dry, uncooked)

Method:

1. Heat half the oil in a pan over medium-high heat. Cook the tofu and 1/2 of the tamari until crispy and golden, about eight to ten minutes. Transfer to a plate lined with paper towel.
2. Heat the remaining oil in the same pan over medium-high heat. Cook the garlic and the white ends of the spring onions for one minute. Add the cabbage and carrots. Cook for another five minutes, or until tender.
3. Push the cabbage and carrots to the side of the pan. Add the remaining tamari and vegetable broth and bring to a gentle simmer.
4. Add the noodles and cook for about three minutes, or until the noodles are al dente. Stir the cabbage, carrots and noodles together. Divide into bowls, top with the crispy tofu and garnish with the remaining green onions. 
5. Enjoy!

Sugar-Free White Christmas Bites

These are delicious little Christmas bites which make a great treat to have during the festive season. 

And they look beautiful too!

Makes 20

Ingredients:

562 ml coconut butter

281 ml coconut milk

1 vanilla pod, seeds scraped

1 tbsp rice malt syrup

50g desiccated coconut

100g macadamia nuts, chopped

100g pistachios

100g frozen raspberries (keep in freezer until ready to use)

Method:

• Line a 20cm square slice tin with baking paper. 
• Melt the coconut butter in a bowl over hot water until it has completely turned to liquid. 
• Place the coconut butter in the food processor. Add the coconut milk, vanilla, syrup and coconut until well combined. It is important to work quickly here, because you do not want the coconut butter to start solidifying.
• It is easier to stir through the dry ingredients when it is still runny. Stir in the macadamia nuts and pistachios. Gently fold in the frozen raspberries.
• Pour mixture into the prepared tin. Place the tray in the freezer for 3-4 hours. Use the baking paper to lift the frozen cake out of the tin and slice into squares (about 20). These are best stored in the freezer.
• Note: You can eat them directly from the freezer or you can place them in the fridge for 30 mins before serving to allow the raspberries to soften a little.
• Enjoy!

Lemony Lentil and Kale Soup

Functional Foods for Menopause - These are foods that actually do stuff in the body. On one level, the food you eat can help balance your blood sugar and energy levels. On another it keeps you feeling satiated and also nourishes you. The cherry on top is to use the very subtle yet magical powers of food to help support your body in times of need.
 

At this time of your life, that means phytoestrogens. Phytoestrogens are plant-based chemicals (the good kind), which are structurally similar to oestrogen and exert a weak oestrogenic effect.  They include soy beans, lentils, beans, chickpeas, tofu, barley, rye, oats, alfalfa, apples, pears, carrots, fennel, onion, garlic, sunflower seeds, flaxseeds, liquorice root.
 

This delicious Lemony Lentil Kale soup fits perfectly and tastes great. Wonderful for the colder weather too. 

Ingredients

Serves 4-6 

1 tbsp extra virgin olive oil

1 onion, finely chopped
1 tsp turmeric
2 tsps ground cumin
Juice of 2 lemons
250g red lentils
1.5 litres of good quality stock
4 handfuls of kale, washed, trimmed, and shredded

Seasoning

Method

1. Heat a large pan and add the olive oil. Add the onion and sauté until soft and golden
2. Add the spices and fry for another couple of minutes until fragrant. 
3. Add the juice of 1 lemon and stir thoroughly.
4. Next, add the lentils and stir well, followed by the stock. Simmer for 25–35 minutes, or until the lentils have cooked through. Add the juice of the second lemon and season to taste.
5. Sauté the kale in a olive oil until it slightly softens and goes bright green.
6. Serve the soup topped with the kale.
7. Enjoy!

Simple Red Lentil and Tomato Soup

Ingredients

1 tbsp coconut or olive oil

1 large red onion

2 garlic cloves

2 tsp ground cumin

700g cherry tomatoes

200g red lentils

2 vegetable stock cubes

Small bunch fresh parsley/coriander (optional)

Black pepper

Method

1. Finely chop the red onion and garlic
2. Heat the oil in a large saucepan over a medium heat. Cook the onion and garlic for 2-3 minutes until lightly golden
3. Add the cumin and mix thoroughly for 1 minute
4. Add the tomatoes and cook over a high heat, stirring frequently until the tomatoes turn into a bit of a mush
5. Rinse the lentils well and add to the pan
6. Make up the stock using the stock cubes and 1 litre of boiling water. Stir to combine before adding half of the stock to the pan. Leave the lentils to cook until soft, about 15-20 minutes, adding more stock if required to loosen the mixture in the pan
7. Once the lentils are soft, add the remaining stock and, using a stick blender, whizz to a smooth consistency
8. To serve, add a few twists of black pepper and sprinkle with chopped herbs
9. Enjoy!