mat osv.

[källa]

Serves 1

Ingredients
2 heaped tablespoons cooked Black Rice
2 Eggs at room temperature
1 handful Greens – mixed leaves, baby spinach, rocket or other lettuce
1 handful Bush Beans
½ cup chopped Cucumber
½ Celery Stalk, chopped
1 tablespoon Pesto*
1 tablespoon chopped Red Onion
1 tablespoon Extra Virgin Olive Oil
Sea Salt and Freshly Cracked Black Pepper

 

Method

1. Cook your black rice. I always make extra to have on hand in the fridge for quick and healthy meals, so use 1 cup uncooked rice. It’s a good idea to soak your black rice if you can, so do so a few hours before cooking by rinsing then covering the rise with water in a pot. Drain and rinse the rice again, then cook your rice in 4 cups water by bringing it to the boil on the stove and then simmering for ~30 minutes until tender (be careful not to burn it, add more water if required). Take off the heat, drain any remaining water and then cover with a lid for 10 minutes.
2. Meanwhile, boil your eggs by placing your room temperature eggs in a small pot then cover with cold water. Bring to the boil on the stove then turn off the heat and cover with a lid. Leave it for 10 minutes then drain and rinse with cold water, then leaving it to sit in cold water until completely cooled before peeling.
3. Assemble your greens and vegetables in a bowl, then add the rice and the halved boiled eggs. Top with a scoop of pesto, scattered onion, then drizzle extra virgin olive oil and season with sea salt and pepper.

 

* Carrot top, peptia and chilli pesto

Ingredients

1/3 cup Pepitas, lightly toasted
100g Carrot tops and stems (the green part of your bunch of carrots), rinsed well to ensure no dirt remains
30g Coriander leaves
1 clove Garlic
½ a small chilli, seeds removed (more or less depending on your preference for heat)
1 heaped teaspoon Miso Paste
1/2 cup Extra Virgin Olive Oil
Freshly cracked Black Pepper

 

Method

1. In a food processor, blend the pepitas, carrot tops, coriander, garlic, chilli and miso until incorporated.
2. Drizzle the oil slowly in as you continue to blend until a smooth paste (add more or less to achieve your desired consistency).
3. Taste and adjust seasoning as desired. Store in an airtight container with a layer of olive oil. This pesto is best eaten in a few days in salads, sandwiches or as a dip.

Serves 1

 

Ingredients

1 handful Salad Leaves
½ cup chopped Cucumber
1/3 cup chopped Capsicum
1/3 cup Cannellini Beans (canned and rinsed or cooked from dried)
½ tablespoon chopped Spring or Red Onion
1 x 95g tinned Fish in oil, drained (I like Safcol tuna for their sustainability goodness)
1 tablespoon toasted Pinenuts
1 tablespoon chopped fresh Herbs (basil, parsley, coriander or chives)

Dressing Ingredients
1 heaped teaspoons Capers (rinsed)
½ tablespoon Extra Virgin Olive Oil
A good squeeze of a juicy Lemon
Freshly cracked Black Pepper

 

Method

1. Place your salad leaves and vegetables in a bowl, including the beans.
2. Mix your salad dressing ingredients in a small cup and whisk with a small spoon or fork. Taste and season as desired, then drizzle over your salad.
3. Add the tuna and scatter the pinenuts and herbs. Serve.
    

 

tomato & basil salad - made of a bed of spinach & arugula. it has pesto mixed in, a splash of balsamic vinegar, fresh basil leaves, local tomatoes & chopped macadamia nuts.

 

cinnamon bun oatmeal
serves 1

1/2 cup rolled oats
1 1/2 cup almond milk (or any milk of choice)
pinch of salt
1 tbsp honey
1 tsp cinnamon
1 tbsp greek yogurt
 
cook oats in almond milk until thick and creamy (5-10 minutes on a medium heat). season with salt and transfer to a serving bowl. mix a tablespoon of honey with a teaspoon of sugar. pour over the oatmeal in a circular motion. for frosting, use a tablespoon of greek yogurt to create a spiral pattern.

Sweet Potato and Chickpea Curry
Serves 2-3

1 Tbsp coconut oil
1 onion
1 garlic clove
1 large sweet potato
1 can chickpeas
1 can coconut milk
3 Tbsp coconut chips
1-2 Tbsp medium curry powder
1 tsp turmeric
1 tsp cinnamon
salt and pepper to taste
optional: star anise, cinnamon stick, 3-5 cardamom pods

Melt a tablespoon of coconut oil in a medium pot or pan. Chop an onion and one garlic clove. Add to the pan and let fry over a medium heat for 2-3 minutes. In the meantime, peel and cube a sweet potato. Add to the onions along with coconut chips, curry powder, turmeric, cinnamon (and whole spices if you are using them). Drain a can of chickpeas, add to the pan, stir and let fry for a minute. Shake a can of coconut milk, open and pour over the vegetables. Stir and let simmer for 15-20 minutes (or until the sweet potato pieces are soft). Season with salt and pepper. Serve with brown rice or quinoa, sprinkled with coriander leaves.

1 head cauliflower
5 tbsp. olive oil
1 large celery stalk, cut at an angle into 1/4 in ch slices
5 tbsp. walnuts
1/3 cup parsley
1/3 cup pomegranate seeds*
1/4 tsp. ground cinnamon
1/4 tsp. allspice
1.5 to 2 tbsp. red wine vinegar (added some)
1 1/2 tsp. maple syrup
salt and pepper (be generous!)

 

Preheat the oven to 425 degrees Fahrenheit. Wash the cauliflower thoroughly, tne toss with 3 tbsp. olive oil and salt liberally. Roast for 25-35 minutes or until it is nicely browned.

Lightly toast the chopped nuts in a toaster oven or a dry skillet, just
until they start to become aromatic. Allow them to cool.

Mix the nuts with the cauliflower and rest of the ingredients and drizzxle with the remaining oil. Stir, taste and season to taste with salt and pepper. Serve at room temperature.

1. Add all polenta ingredients to a pot, whisk, and bring to a simmer on low heat.
2. While cornmeal is cooking, heat a large pan on medium heat and grease with cooking spray or olive oil.
3. Add onion and garlic and cook for a few minutes until soft.
4. Right before the water is almost completely evaporated, add skim milk, stir again, and turn off heat. The cornmeal will continue to absorb some of the liquid.
5. Add broccoli rabe to the pan with the onions and garlic and cook, covered, for about 10 minutes or until it is soft.
6. Add slices of sausage soyakorv to the pan to brown each side.
7. Assemble bowl by spooning polenta first, adding vegetables and sausage soyakorv, drizzling olive oil over everything, and sprinkling goat cheese on top.

 

 

 

roasted carrots + rice with zingy turmeric broth
serves: 1
notes:Any roasted root or tuber would be excellent in place of the carrots. This dish is mostly about the interaction of the caramelized, lightly sweet vegetables and the sharp broth.

2 medium carrots, scrubbed + cut into 1 inch pieces
oil
fresh/dried thyme leaves (+ extra for the broth)
salt + pepper
sizeable knob of coconut oil/ghee
1/2 shallot, fine dice
1 clove of garlic, minced
1 thumb-sized piece of ginger, peeled + minced
1-2 tsp ground turmeric
1 cup filtered water
juice from 1/2 a lemon
cooked brown/wild/whatever rice for serving (or another grain you like)
sprouts/shoots/small greens of some kind (I like sunflower shoots)

Preheat your oven to 400 degrees F. Line a small baking sheet with parchment.

Toss the carrots with some thyme, oil, salt + pepper. Scatter them in a single layer on the baking sheet and slide them into the oven. Roast for about 20 minutes or until the carrots are browned in spots and soft.

Meanwhile, heat the coconut oil in a small saucepan over medium-low heat. Add the shallots. Stir them about and sauté them until translucent and soft, about 4 minutes. Add the garlic, ginger, and a sprig of thyme if you like (or a sprinkle of dried thyme leaves). Stir this mix about until it’s very fragrant, about 1 minute. Add the turmeric to the pot and stir to incorporate. Keep stirring until the mix seems paste-like. You’re cooking the raw-ness out of the spice at this point, ideally for about 3 minutes (add more coconut oil if necessary). Slowly add the water and stir. Gently simmer the broth for 10 minutes or so. Add the lemon juice and stir at the end. Season the broth with salt and pepper.

Place the roasted carrots and rice in a bowl. Strain the turmeric broth if you like, then ladle it on top. Garnish the bowl with sprouts and sesame seeds if you like.