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ROASTED ZA’ATAR VEGGIE FLATBREAD

Serves 3

Prep Time: 10 mins Cook Time: 15 mins

What You Need:

½ red bell pepper
½ red onion
½ medium zucchini
8 French green beans
1 tsp. za’atar seasoning or Greek seasoning
1 tsp. olive oil
¾ cup (40g) cooked chickpeas
6 mini whole wheat flatbread or naan bread
6 tbsp. hummus or white bean dip
drizzle of balsamic glaze (optional)

What You Need to Do:

Preheat your oven to 400°F (200°C). Slice the zucchini, onions and red bell pepper into long strips. Cut the ends of the green beans and slice in half.
Toss your vegetables and chickpeas onto a baking tray lined with baking parchment and drizzle with olive oil and za’atar seasoning. Place the tray in the oven and bake for 15 minutes until the edges of vegetables have browned a little.
Once the vegetables have cooked, toast the flatbread or naan breads in the toaster. Spread 1 tablespoon of hummus onto each individual flatbread and top with the roasted chickpea and vegetable mixture. Drizzle with the balsamic glaze (optional).

Tip: To eliminate gluten, reduce carbohydrate and increase protein intake, omit the bread and double the ingredients for the vegetables and chickpeas. Serve on lettuce cups coated with hummus.

Nutrition per serving:
366 kcal
13g Fats
55g Carbs
14g Protein

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Moroccan Lentil Detox Soup

Serves 4

Prep Time: 10 mins Cook Time: 20 mins

What You Need:

¾ cup (40g) onion, chopped
1 cup (100g) celery, chopped
1 cup ( 110g) carrots, chopped
2 cups (300g) sweet potatoes, chopped
1 ½ cups (490g) cauliflower, chopped
¾ cup (144g) green or brown lentils
7 ½ cups vegetable stock
1 tbsp. olive oil
½ tbsp. fresh ginger, grated
½ tsp. ground turmeric
1 tsp. ground cumin
¼ tsp. ground coriander
½ tsp. salt
pinch of pepper
coriander leaves, to serve

What You Need to Do:

Heat a large soup pan over a medium heat and add 1 tablespoon of olive oil (alternatively, substitute the oil with some water). Add in onions and sauté for 5 minutes until lightly browned on the edges.
Add in the remaining vegetables, along with the lentils, turmeric, cumin, ground coriander, salt and pepper, and grated ginger. Sauté for 1 minute and then pour in the vegetable stock.
Bring the soup to the boil then reduce the heat to a simmer. Simmer the soup uncovered for 18-20 minutes or until the vegetables have softened.
If the soup is too thick, add in a little more vegetable or water to loosen. Serve with a sprinkle of freshly chopped coriander

Nutrition per serving:
305 kcal
5g Fats
55g Carbs 14g Protein

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Chickpea Shakshuka

Serves 4 – Prep time: 5 mins – Cook Time: 25 mins

What You Need:

1 tbsp. olive oil
1 white onion, chopped
½ red bell pepper, chopped
2 cloves garlic, minced
2x 14 oz. (400g) can chopped tomatoes
3 tbsp. tomato paste
2 tsp. coconut sugar
2 tsp. smoked paprika
1 tsp. ground cumin
2 tsp. chili powder
salt & pepper
1x 14 oz. (400g) can chickpeas, drained
⅓ cup black olives
2 tbsp. parsley, chopped, to serve

What You Need to Do:

Heat the olive oil in a large skillet over a medium heat. Add the onion, bell pepper and garlic and sauté for 5 minutes until soft and fragrant.
Add the chopped tomatoes, tomato paste, coconut sugar, paprika, cumin, chili powder, and season with salt and pepper. Stir to combine, then bring to simmer over a medium heat and cook for 3 minutes.
Add the chickpeas and olives and stir to combine. Now reduce heat to low and simmer gently for 15-20 minutes.
Taste and adjust the seasoning as required. Serve topped with freshly chopped parsley and toasted bread.

Calories: 282 Fat: 7 g Carbs: 43 g Pro: 12 g Fiber: 14 g

This is a delicious, refreshing recipe that can be made as is or changed to a vegan dish by simply replacing the shrimp with a marinated tofu or tempeh. It’s gluten free and dairy free to boot! For the gluten free version be sure to use tamari sauce instead of soy sauce.

What You Need

Spring Rolls:

2 oz. (55g) vermicelli rice noodles
1 tsp. toasted sesame oil
¼ tsp. salt
1 cup (75g) lettuce, leaves torn
1 cup (90g) red cabbage, shredded
2 medium carrots, peeled, cut into matchsticks
1 cucumber, sliced into strips
¼ cup (125g) spring onions, sliced
¼ cup (12g) coriander, chopped
¼ cup (12g) mint, chopped
16 oz. (450g) cooked shrimp (or marinated tofu for vegan recipe)
8 sheets rice paper (spring roll wrappers)

Peanut Sauce:

⅓ cup (80g) smooth peanut butter
2 tbsp. rice vinegar
2 tbsp. tamari or soy sauce
2 tbsp. honey
1 tbsp. toasted sesame oil
2 cloves garlic, minced
2-3 tablespoons water, as needed

What You Need to Do

For the spring rolls:

Prepare the noodles according to instructions on packaging. Drain and rinse them under cool water, and place in a bowl. Toss the noodles with the sesame oil and salt and set aside.
Fill a shallow pan or container with an inch of water. Fold a lint-free tea towel in half and place it next to the dish. Make sure you have prepared all the other ingredients and have them close by.
Place one rice paper in the water and let it soak for about 10-20 seconds. Remove it from the water and carefully lay it flat on the towel. Leaving about 1 inch of the rice paper around the edges, cover the lower third of the paper with 2-3 shrimp or pieces of tofu, a few pieces of butter lettuce, followed by all the other ingredients. Sprinkle generously with a mixture of the herbs. Ensure that there is not too much filling as you want to be able to fold the rice paper.
Fold the lower edge up over the fillings, rolling upward just until the filling is compactly enclosed. Fold over the short sides like you would to make a burrito. Lastly, roll it up. Repeat with the remaining ingredients.

For the peanut sauce:

In a small bowl, whisk together the peanut butter, rice vinegar, tamari, honey, sesame oil, and garlic. Whisk in 2-3 tablespoons of water, just enough to achieve a dip-like consistency.

Serve the spring rolls with peanut sauce on the side as a dip. Serve them whole, or sliced in half on the diagonal with a sharp chef’s knife.

Just another hectic day where I left the house at 7:30 am and got home at 7:30 pm. Kid 2 whining about how hungry he is. Mother’s guilt triggered. So I’m thinking about what is quick, easy and filling that will make him happy (an omnivore) as well as me (plant based). Of course I have next to nothing in the fridge because I haven’t had a minute to shop and most of what is in there qualifies as scientific experiments for new antibiotics. The secret to killing MRSA lies in my fridge! I did manage to locate garlic, an onion, carrots and 2 good celery stalks (surrounded by some not so good ones). These of course were behind the orange that had turned white and green…eeek! I also managed to have some lentils, vegetable stock, and a can of roma tomatoes on hand. Soups on! I used salt, pepper, garam masala, and extra cumin (cuz you can never have enough cumin) for seasoning. I made a batch of brown basmati rice to serve with the soup. You can see in the pic below my son was quite happy with the turnout!

Nick Eating Lentil Soup — Nick eating lentil soup

Recipe As Follows

3 cloves garlic

6 tri colored carrots

2 celery stalks

1 onion

1 Tbsp olive oil

1 28 oz. can of roma tomatoes

1 c. lentils

4 c. vegetable soup

2 c. water

2 tspn garam masala

2 tspn cumin

salt and pepper to taste

Directions:

Slice carrots, onions, and celery. Mince garlic. Sautee in olive oil for 5 minutes.
Add can of tomatoes with juice, the soup, water, and lentils.
Add the garam masala, cumin, salt and pepper.
Cook for about 30 minutes over medium heat with the lid on the pot so the liquid doesn’t evaporate
While the soup is cooking prepare your brown basmati rice. I use 2 1/2 cups of water for every cup of brown rice with 1 Tbsp of oil and 1 tspn of salt.
Serve soup over rice and garnish with a bit of parsley or cilantro for an extra dash of flavor.

YOU’RE WELCOME!

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