Make next week better = Meal in a Jar

Hello, I have a project for you to start on Sunday and enjoy for a week!
 I am referring to salads in a jar and creating a grab and go meal.

Creating great salads for an easy grab and go lunch couldn’t be easier. What you need are some great jars, ideally with a wide mouth like Ball or Mason jar,  fresh vegetables, protein options and salad leaves. Each jar will have 3-4 layers – starting with dressing and finishing with softer salad leaves.

 
Begin by selecting what you think you will want in your salad – washing all the ingredients and cutting the vegetables. Choose a few vegetables that will be the same across each of the salads. It is good to have a few hard veggies to layer at the bottom of the jar.
  • Base or layer one vegetables should be harder, raw items like green beans, snap peas, broccoli, cauliflower, onion, radishes, and capsicum.
  • Once you’ve decided on your base ingredients, you can add different ingredients to one or two salads to make them a bit more interesting. Some great ideas are tinned bean, tuna, left over roast chicken, leftover cooked grains (rice or quinoa).
  • The real fun is putting whole jar together. The key to the jar salad is to layer. Start by placing the salad dressing on the bottom – about 1-2 tbsp. of dressing at the bottom of each jar. Next, add some hard vegetables that won’t soak up the dressing. I like green beans, and cauliflower or sugar snap peas. The next layer is protein like white bean or chicken. I’ve also found it helpful to place your onions at the bottom because the salad dressing helps take some of the strong onion taste away. Your final layer should be your salad greens. If you want you could add cheese to the very top.
  • Close the lid of each jar, place in the fridge and now you have easy grab and go salads for the week. Who said there wasn’t time for a healthy lunch.
  • When you are ready to eat, simply tip the contents of the jar into a bowl or plate…ENJOY!
Note: to make this process easier, it helps if you have some items already prepared like cooked grains, tined items on hand and left overs.

Sunflower Seed Falafel

This recipe was inspired by my research into selenium and the desire to ensure I was consuming a diet rich in this mineral.  Normally, Falafel is made with Chickpeas, which are lovely also, and fried.  This recipe replaces the chickpeas and you bake it in the oven, tasty and healthy too – #REAL #FOOD.

Ivy's Baby Shower

Sunflower Seed Falafel

 

Sunflower Seed Falafel

Prep Time: 15 minutes

Cook Time: 25 minutes

Total Time: 40 minutes

Yield: 4 serves

I love this recipe as do most of the people I have introduced to it. You serve them as part of a brunch, lunch, dinner or finger food for a party. They are easy to make and freeze well. I love that you bake these in the oven instead of frying.

I hope you enjoy!

Ingredients

  • Ingredients for Falafel
  • 75 g (1/2 cup) sunflower seeds
  • 80 g (1/2 cup) macadamia nuts
  • 1 tablespoon organic nut butter, softened, can use almond butter, cashew nut, combination like Almond/brazil /cashew (ABC)
  • 2 tablespoons basil leaves, chopped
  • 1 teaspoon ground cumin
  • 2 tablespoons freshly squeezed lemon juice
  • 2 teaspoon chopped coriander leaves
  • 2 tablespoons chopped red capsicum
  • 1 garlic clove, minced
  • 1/4 shallot, chopped (green onion)
  • pinch of Celtic sea salt
  • 80 g (1/2 cup) sesame seeds, for coating
  • Lettuce leaf, to serve and serve with Tahini dipping sauce
  • Tahini dipping sauce
  • 3 tablespoons tahini
  • 2 tablespoons freshly squeezed lemon juice
  • 1 tablespoon honey or REAL maple syrup
  • pinch of Celtic sea salt

Make it like so....

  • Make it like so....
  • Preheat the oven to 220°C and line a baking tray with baking paper.
  • To make the tahini dipping sauce, place all the ingredients in a food processor with 2 tablespoons of filtered water and blend until smooth and creamy.
  • Place all the falafel ingredients, except the sesame seeds and lettuce, in a food processor and pulse until thoroughly blended (yet still with texture).
  • Use your hands to shape into round balls. Roll in the sesame seeds, transfer to the baking tray and bake for 20 minutes, or until crispy.
  • Serve in a lettuce leaf and dress with the tahini dipping sauce.

Notes

Sunflower seeds are an excellent source of vitamin E and a very good source of copper and vitamin B1. In addition, sunflower seeds are a good source of manganese, selenium, phosphorus, magnesium, vitamin B6, folate and niacin.

Tahini is rich in minerals such as phosphorus, lecithin, magnesium, potassium and iron, a good source of Methionine, which aids in liver detoxification, one of the best sources of calcium and is high in vitamin E vitamins B1, B2, B3, B5 and B15.

http://warmlynourished.com/sunflower-seed-falafel/

 

 

Raspberry Smoothie Bowl with Nutbutter

I love raspberries so much I will put up the seeds getting stuck in my teeth.  This week   I decided to take a closer look at this little power gem of vibrant color and see why we should be eating them.  I wasn’t disappointed; they are a great source of Vitamin C, K, E, fibre, magnesium and potassium.   They have the right antioxidant and anti-inflammatory phytonutrients for anti- cancer treatments and improve management of obesity.

Breakfast perfection!

I have been using raspberries for years as a simple dessert garnish and as the base for other sweet creations.  After researching them this week I decided to create a simple yet effect away to absorb all their health giving nourishment and allow them to take centre stage.  Breakfast perfection in a smoothie bowl YUMMY!.  I think the picture says it all.

My notes for this recipe…are in picture form enjoy!   The topping for this creation is toasted pumpkin seeds, some berries, toasted coconut flakes.  I made the smoothie with 1/2 an avocado, frozen organic raspberries, unsweetened almond milk, rice syrup, sunflower seed butter and some ice all blended up.  

Raspberry Smoothie Bowl with Nutbutter

Prep Time: 5 minutes

Total Time: 5 minutes

Yield: serves 1

500g

Raspberry Smoothie Bowl with Nutbutter

Ingredients

  • ½ ripe avocado OR 1 banana
  • 1 ½ cups raspberries (1/4 cup is for garnish)
  • ½ cup milk of your choice – I used almond
  • ½ cup ice
  • 2 Tbsp. Nut butter of your choice I used Sunflower seed butter
  • 1 Tbsp. Rice bran syrup OR honey, plus additional for drizzling
  • ¼ cup toasted seeds, I used like pumpkin seeds OR granola
  • 2 Tbsp. shredded coconut (toasted is an option here)

Make it like so....

  • Blend the avocado, 1 and ¼ cup of the raspberries, your choice of milk, ice, and nut butter of choice and 1 tablespoon of the Rice bran syrup (or Honey) until smooth. Transfer to a bowl and top with the sliced strawberries, toasted seeds, coconut, and remaining ¼ cup raspberries.

Notes

One cup of Raspberries has

- 64 calories - 8 grams of dietary fibre - 1.48 grams of protein - 14.69 grams of carbohydrates - Vitamin C - Manganese - Vitamin K and E - Magnesium - Folate - Potassium - Omega 3 fatty acids

http://warmlynourished.com/raspberry-smoothie-bowl/

 

Toasted Pumpkin seeds

Toasting Pumpkin seeds for Raspberry smoothie bowl

Smoothie Bowl

getting ready to make a Raspberry Smoothie bowl

Raspberries and Ice

I used this in the Raspberry smoothie bowl

Sunflower Butter – great alternative to Nut butters

Raspberry Smoothie Bowl

Loading up

Nice to to wake you up

Color!

Raspberry Smoothie bowl

Breakfast is served

Salsa and Guacamole recipes that help you add potassium to your diet. WINNER

This week I have been exploring the key reasons you want to ensure you are getting good levels of potassium in your diet (https://www.facebook.com/warmlynourished/). Its wonderful to know that this vital mineral is naturally contained in most of the foods we eat.  The trick is eating whole foods and not packaged foods which  also contain a great deal of sodium.

To end this weeks discussion, I am leaving you with one of my favorite recipes, a dip.  The classic Mexican guacamole –  which is made with avocado, a rich source of potassium and to it I add tomato also a good source.  The combination is perfect for parties and of course Mexican food night at your place with other homemade Mexican food goodies.   I hope you enjoy it!

 

Great source of potassium

Guacamole

Salsa and Guacamole recipe - Potassium

Ingredients

  • Salsa Fresca
  • 2 medium tomatoes, finely diced (you can remove the seeds)
  • ½ white onion, finely diced
  • 1 – 2 Jalapeño peppers (small green chilies with medium heat) seeded
  • ½ cup chopped fresh coriander
  • 1 lime juiced
  • 2 tbsp. olive oil
  • pinch ground cumin
  • pinch of salt ( or to taste)
  • ----------------------------------------------------------
  • Guacamole
  • 1 med avocado – flesh and seed removed from skin (reserve the seed)
  • Juice from ½ of a lime cheek – you might need more
  • 1 clove garlic, finely minced
  • ½ to 1 quantity Salsa Fresca (tomato salsa)

Make it like so....

  • To Make the Salsa Fresca:
  • Combine all the ingredients. Can be made a up to 2 days ahead of when needed. Note, you can increase the heat by using hotter chilies like habanero.
  • -----------------------------------------------------------------------------------------
  • To Make the Guacamole
  • Combine the avocado flesh, lime juice, and salsa. You can do this with a potato masher, mortar and pestle or use your HANDS (best tool). Adjust seasoning according to your taste.
  • Add more salt, lime juice or chilies.
  • Transfer to your serving bowl and add the seed to the centre before covering. The seed helps the avocado from discoloring. Allow to set for 30 minutes or longer to develop flavour.
http://warmlynourished.com/salsa-guacamole-recipes-help-add-potassium-diet-winner/

 

Tomatoes a great souce of potassium

Salsa Fresca

The wonder of making your own Bone Broth

How to Make Bone Broth

Bone broth can be literally just bones cooked in water.  However, I make my bone broth with bones and vegetables (I think it’s the chef in me) I like the depth of flavor.  There is also some growing  thoughts that suggest combining bones with vegetables creates a synergistic effect, resulting in a healthier broth.  I suspect that is true and it sure helps with creating your signature flavor.  I believe  strongly that food is thy medicine and follow the teachings of Weston A. Price and  lady named  Sally Fallon.  Sally  is a huge fan of using animal parts like feet and neck that might be hard to get.  Try if you can, I normally can find neck but have issues finding a clean source of chicken feet.

The chef in me also likes the idea of browning the bones and vegetables before adding the water and aromatics (parsley stalks, pepper corns, bay leaf). This adds richness to the finished product that I really love.  And when you are sipping your broth you can really  tasted the difference.  Additionally I add some raw apple cider vinegar (with the mother).  Be careful not to add too much water, you just want to cover the bones and vegetables.

What if you are a vegetarian/Vegan?  Well there is a mineral broth to suit you too.  When I need a vegan broth my go to is from Rebeca Katz.   Rebeca Katz and her Magic Mineral Broth.  Enjoy it’s a winner and loaded with great healing minerals.

Now for the best bit….how I make bone broth

Used fresh bones and added in bones from a roast chicken including the skin

Browning the bones and chicken necks for bone broth

Creating deeper flavour by adding in more vegetables

Simmering Chicken Bone Broth. Used all sorts of extra vegetables for deep flavor.

Added in Tomato and mushrooms for extra flavour and minerals

Adding in Vegetables and herbs to the start of the bone broth.

 

 

 

 

 

The wonder of making your own Bone Broth

Prep Time: 15 minutes

Cook Time: 24 hours

Total Time: 24 hours, 15 minutes

The wonder of making your own Bone Broth

Making your own bone broth can be deeply satisfying. I use my broth to cook with - saute vegetables and as a base for soup as well as beverage. I also add a little to my dog, Chloe, bowl. She really loves it and I get the bark reward from her.

Ingredients

  • • 1k or (or more) of bones from a healthy source
  • • 500g chicken necks + 2 chicken feet for extra gelatine (optional)
  • • 2 cloves of garlic
  • • 1 onion
  • • 2 carrots
  • • 2 stalks of celery
  • • 1-2 tablespoons Apple Cider Vinegar (Raw)
  • • Optional: 1 bunch of parsley stalks, 1 teaspoon peppercorns, 1 to 2 bay leaves. You'll also need a large stock pot to cook the broth and a strainer for the finished product.

Make it like so....

  • 1. If you are using raw bones, especially beef bones, it improves the flavor to roast them in the oven first or you can brown them in the pot you are planning to make the broth in. If you use the oven then place them in a roasting pan and roast for 30 minutes at 180.
  • 2. Then, place the bones in a large stock pot (I use a large lobster pot I purchased in Boston years ago). Pour water over the bones and just cover them and add the vinegar. Let sit for 20-30 minutes in the cool water. The acid helps make the nutrients in the bones more available.
  • 3. Rough chop and add the vegetables, no need to peel the onion or garlic. If you have any vegetables like mushrooms and tomatoes they also add great flavour.
  • 4. Now, bring the broth to a boil. Once it has reached a vigorous boil, reduce to a simmer and simmer for 24-48 hours. If you are scared to leave on your stove, then you could use a slow cooker. I have a metal ring I place over my gas burner that spreads the heat source and reduces the chances of the pot boiling over.
  • 5. During the first few hours of simmering, you'll need to remove the impurities that float to the surface. A frothy/foamy layer will form and it can be easily scooped off with a big spoon. Throw this part away. I typically check it every 20 minutes for the first 2 hours to remove this. Grass-fed and healthy animals will produce much less of this than conventional animals.
  • 6. Remove from heat and let cool slightly. Strain using a fine metal strainer to remove all the bits of bone and vegetable.

Notes

Notes on importance of Bone Broth

Bone broth is rich in minerals that support the immune system and contains healing compounds like collagen, glutamine, glycine and proline.

The collagen in bone broth helps to heal your gut lining and reduces intestinal inflammation. Additionally, collagen supports healthy skin, and the glycine helps to detoxify your cells from chemicals and improve brain function.

http://warmlynourished.com/wonder-making-bone-broth/

Sweet – Salt – Lime – for Fresh Fruit or Vegetables

Spring fruit

Spring Dessert for a Mexican themed dinner…spring mango, pineapple and strawberries with fresh lime juice and chili

Chamoy (Sweet – Salt – Lime –Chili) for Fresh Fruit or Vegetables

Prep Time: 10 minutes

Total Time: 10 minutes

Chamoy (Sweet – Salt – Lime –Chili)  for Fresh Fruit or Vegetables

What a great way to enhance the flavor of fresh fruit/vegetables. The lime juice brings out the natural sweetness and the sweet-salt adds a refreshing note and brings out all the natural juices of the fruit and or vegetables. In Mexico this spice mix is called Chamoy and its very popular.

Ingredients

  • Fresh fruit or vegetables sliced into long wedges
  • 1 whole cucumbers 1 or 2 whole carrots
  • 1 whole Mangoes 1 pineapple
  • Sweet/ Salt mixture
  • 1 ½ tsp ground chili ( mild or hot)
  • 2 tsp sea salt
  • 1 tablespoon grated lime zest
  • 75 g coconut sugar (or use white sugar if you don’t have coconut)
  • Plus fresh limes

Make it like so....

  • Select which fruits and vegetables you want. This can be a single item, or a mixed plate where vegetables and fruits are mixed together. Slice into long wedges.
  • Combine the sweet salt ingredients together and store in a airtight container.
  • When ready to serve, sprinkle fresh lime juice over the sliced items. Once done, sprinkle over the sweet salt mixture as a dusting.
http://warmlynourished.com/sweet-salt-lime-fresh-fruit-vegetables/