recipes - easy and healthy

This tasty, simple curry is plant based and provides a good portion of protein. Sweet potatoes are highly nutritious and a good source of fibre, vitamins A, C, E and B vitamins, and potassium and manganese.  Adding spinach leaves at the end contributes to your daily iron intake.

Ingredients

 2 large peeled sweet potatoes  

1 x 400g can of chick peas drained 

1 onion peeled and finely chopped 

2 garlic cloves peeled and chopped 

1 teaspoon of curry powder 

1 teaspoon of cinnamon  

1 teaspoon of ground ginger  

1 teaspoon of turmeric powder  

1 teaspoon of black mustard seeds  

1 teaspoon of cumin seeds 

200 g fresh spinach  

Juice of one lime  

1 x 400 g can of coconut milk  

Olive oil  

Salt & pepper  

Fresh coriander, roughly chopped, to serve

Method  Preheat the oven to 200 C, fan setting. Cut the sweet potatoes into small two cm cubes and place on a large baking tray, along with the drained chickpeas, a drizzle of olive oil, turmeric, curry powder, ginger, cinnamon and good pinch of sea salt. Coat the vegetables well with the spices and oil and roast for 20 minutes. In the meantime, place two tablespoons of olive oil in a large pan over a medium heat. Once hot, add the black mustard seeds and cumin seeds and cook for about a minute until they start to pop and crackle. Add the chopped onion and garlic and cook for ten minutes, until soft. Make sure to keep stirring it, so they don’t burn.  When the sweet potatoes are cooked, add them to the pan with the lime juice and coconut milk. Bring it to the boil then reduce the heat and simmer for 10-15 minutes. Take it off the heat, add the spinach, cover the pan and allow it to wilt.  Serve with brown rice or quinoa, garnished with fresh coriander leaves. Serves four.

These are easy to prepare. No cooking required. A healthy alternative to commercial chocolate bars, and quick pick me up snack on the go.

Ingredients  

Handful of nuts of your choice

2 tablespoons of sunflower seeds

12 pitted dates

3 tablespoons of pumpkin seeds

2 tablespoons of desiccated coconut

1 tablespoon of runny almond butter

50 g of oats

1 heaped tablespoon of cacao powder

Method First place the seeds in the processor and crush them. Add the rest of the ingredients and process to a smoothish pulp. Take a tablespoon of the mixture, squeeze it and roll it into a ball. Store them in the fridge. Makes 12 bites.

This easy bread recipe, based on nuts and seeds, is gluten free. It is satisfying without being too heavy - a great alternative to shop bought bread. 

Ingredients

30 g linseed, ground in blender 

165 g ground almonds

½ tsp of bicarbonate of soda

Good pinch of sea salt

180 g coarsely grated and squeezed courgette 

3 eggs beaten

1 tbsp coconut oil melted and a little extra for greasing

1 tbsp of chia seeds

1 tbsp flavourings of your choice, e.g nutritional yeasts or dried or fresh herbs

Method. Preheat the oven to 180 C and grease a small to medium loaf tin with a bit of coconut oil.

Mix ground almonds, ground linseed, soda and salt in a large bowl. Then add the eggs, the grated and well squeezed courgette, and  coconut oil and mix thoroughly. Lastly stir in chia seeds and a tablespoon of flavourings (you can experiment with these). Transfer the mixture into the prepared tin and bake for 40 minutes, until the loaf is brown and a skewer inserted in the middle comes out clean. Take it out of the tin and leave to cool for one hour before slicing. Stores in an airtight container for up to 3 days.