Quick and Easy
Sustain a vibrant mind, body and soul with these beautiful breakfasts, lunches and snacks made from real foods.
Nourishingly simple recipes by Caralee Fontenele
Zucchini Bread
This bread is perfect to have by itself, topped with tomatoes or with poached eggs. It is packed full of greens and protein, so you will feel full and satisfied until lunch. This bread is very simple and can be made with no fuss. Preparation 15 minutes. Cooking time 20 minutes. Makes 8 slices.
2 zucchini, grated 1 tbsp sea salt 1 cup almond meal ½ cup arrowroot 1 tsp baking soda
3 eggs
1 tbsp apple cider
vinegar
2 tbsp olive oil Extra sprinkle sea salt
Preheat the oven to 180°C and prepare a loaf tin by lining it with baking paper.
Grate the zucchini onto a chopping board. Sprinkle with the salt and allow to sit for 10 minutes so that the moisture is drawn out of the zucchini. With your hands, squeeze all the liquid out of the zucchini and remove the majority of the salt as you do this. If you don’t do this step, the moisture from the zucchini will make your loaf soggy.
In a large bowl, combine the almond meal, arrowroot and baking soda. In a separate bowl, whisk the eggs, apple cider vinegar and olive oil together, then add these to the dry ingredients.
Fold the zucchini through the batter and pour the mixture into the loaf tin. Sprinkle with the extra sea salt and place in the oven to bake for 25 minutes, or until a skewer comes out clean. Remove from the oven and allow to cool. Serve fresh or slice and place in the freezer so that you can use the bread during the week.
Spiced Carrot Cake Chia Pudding
My daughter absolutely loves chia puddings, and so do I. They are quick, easy, healthy and full of flavour. This chia pudding tastes just like carrot cake. How good does cake for breakfast sound? Preparation 5 minutes. Serves 4.
1 carrot
12 dried dates
4 tbsp chia seeds
2 tbsp hemp seeds
1 tbsp currants
¼ tsp nutmeg
½ tsp dried ginger
1 tsp cinnamon
½ tsp vanilla extract
400ml coconut milk
Peel and grate the carrot. Roughly chop the dates into small pieces. Place all the dry ingredients in a bowl and mix together. Add the vanilla and coconut milk and stir all the ingredients together until combined. Place in the fridge overnight. Serve in little jars or bowls.
Caralee’s Green Goddess Soup
This is the simplest soup to make. The ingredients are basic, but it is packed full of goodness. I love making this soup or variations of it if I have overindulged and feel I need to get a bunch of greens into me. Preparation 10 minutes. Cooking time 25 minutes. Serves 4.
1 onion, diced
2 garlic cloves, diced
1 tablespoon olive oil
1 zucchini, diced
1 head broccoli, chopped
½ leek, sliced
½ tsp oregano
½ tsp thyme
1 litre vegetable stock
2 cups water
Salt & pepper to taste
Heat the olive oil in a large saucepan over medium heat. Sauté the onion and garlic for 3 minutes. Add the vegetables and herbs and sauté for a couple of minutes. Add the stock and extra water. Simmer with a lid on for 20 minutes, or until the vegetables are tender.
Pour the mixture into a blender, or use a blending stick, and blend until the soup is smooth. Season with salt and pepper. Serve.
Mex Taco Soup
This is a delicious, filling and nutritious dinner. Not only is it full of flavour, but it’s also a quick meal to cook when you are low on time but still want something comforting and healthy. Bring Mexico home! Preparation 10 minutes. Cooking time 30 minutes. Serves 4.
1 onion, diced
2 garlic cloves, crushed
500 grams beef mince
1 tsp salt
1 tsp cumin
½ tsp turmeric
½ tsp thyme
1 tsp dried chilli (optional)
2 capsicums, diced
2 carrots, diced
5 ripe tomatoes, diced
420g can black or kidney beans
1 tbsp olive oil
2 cups of water
Fresh coriander to serve
Heat the olive oil in a large saucepan over medium heat and sauté the onion and garlic. Add the mince and brown for 5 minutes. Add the salt, cumin, turmeric, thyme and chilli and stir until combined. Once the mince is brown, add all of the diced vegetables and beans. Add the water and allow to simmer for 25 minutes. Add more salt and chilli to your taste. Serve with fresh coriander.
Stuffed Dates
This is a weird but incredible combination. These are so delicious but I wasn’t sure what chapter they should go in. They are that good, I say eat these whenever you want!
20 medjool dates
150 grams goat’s cheese
2 tbsp crushed pistachio
Make a cut lengthwise at the top of the date, remove the seed and fill with goat’s cheese. Sprinkle with crushed pistachio nuts.