PICTURE OF HEALTH
LUNCH: CARROT, COCONUT AND RED LENTIL SOUP
Serves 2 (pictured right) Carrot and coconut work deliciously well to produce a smooth, creamy texture, while the split red lentils add a blast of high-fibre protein, for a soup that will keep you feeling full for hours. Ingredients: 2 tbsp low-sodium tamari or water 1 red onion, finely chopped 2 garlic cloves, minced 1 tbsp finely chopped fresh ginger 8 medium carrots, cut into chunks 2 celery stalks, cut into chunks 2 tsp chopped fresh thyme or 1 tsp dried thyme 500ml low-sodium vegetable stock 250ml low-fat coconut milk 4 tbsp split red lentils 1 tbsp fresh lemon juice 2 tsp smoked paprika 1 tsp ground turmeric Sea salt and freshly ground black pepper
2 tsp unsweetened desiccated coconut, to garnish Method: 1 In a large saucepan set over a medium-high heat, heat up the tamari or water. Add the onion, garlic and ginger and cook for 4-5 minutes, until the onion begins to soften. Add the carrots, celery and thyme and cook for 5-6 minutes, until the carrots begin to soften, stirring frequently.
2 Add the vegetable stock, coconut milk, lentils, lemon juice, smoked paprika, turmeric, and salt and pepper to taste. Ensure that the vegetables are fully covered in the liquid, then partly cover the saucepan with a lid, turn the heat up and bring to the boil for 2-3 minutes. Bring the heat down to medium and allow the soup to simmer for 15-20 minutes, until the carrots are soft and the lentils are cooked through.
3 Transfer the soup to a blender and blitz on high power until the soup is smooth and creamy, or use a hand-held soup blender to blend it in the saucepan. Serve hot, topped with a sprinkle of desiccated coconut. Any leftovers can be stored in a covered container in the fridge for three or four days.
DINNER: CREAMY MUSHROOM AND QUINOA STROGANOFF
Serves 2 (pictured above right) This is one of my favourite hearty and healthy comfort-food meals, perfect for those that crave a ‘meatier’ texture. Made with chunky mushrooms and a smooth and creamy herbed sauce, it’s rich in flavour and super satisfying served with quinoa. Ingredients: 2 tbsp low-sodium tamari or water 1 red onion, finely chopped 2 garlic cloves, minced 500g Portobello or white mushrooms, chopped 125ml low-sodium vegetable stock 2 tbsp low-fat coconut milk 1 tbsp fresh lemon juice 3 tbsp nutritional yeast 1½ tsp smoked paprika 1 tsp Dijon mustard Pinch of cayenne pepper, sea salt and freshly ground black pepper
1 handful of fresh parsley, finely chopped, plus extra to garnish
90g quinoa
Method:
1 Heat the tamari or water in a large saucepan and add the onion and garlic. Cook for 4-5 minutes, until the onion softens. Add the mushrooms and cook for another 8-10 minutes, until lightly browned. Add the vegetable stock, coconut milk and lemon juice, then stir in the nutritional yeast, smoked paprika, mustard, cayenne pepper and seasoning. Partly cover the saucepan and simmer for 5-6 minutes. Lower the heat, remove the lid and stir the mixture, allowing any excess liquid to evaporate. Add the parsley, stir well and adjust the seasoning as needed. Remove from the heat and set aside.
2 To cook the quinoa, first rinse it well under cold running water. Place the quinoa into a medium-sized saucepan and cover with double its volume of water. Cover the saucepan partly with the lid and bring it to the boil for 2-3 minutes, then lower the heat and allow it to simmer for 10-12 minutes, until most of the water has evaporated and the quinoa seeds have opened out. Remove from the heat and set it aside to absorb the remaining water. Season with sea salt and freshly ground black pepper.
3 To serve, use a fork to fluff up the quinoa. Divide it between two bowls or plates, and serve the mushroom stroganoff on top, garnished with fresh parsley. Leftovers can be stored in a covered container in the fridge for two or three days.
BREAKFAST: SUPERGREEN SMOOTHIE BOWL
Serves 1 (pictured below) I’m a big advocate of eating leafy green veggies with every meal to avail of their powerful cleansing and energising properties, and their huge spectrum of vitamins, minerals and protective phytonutrients. This supergreen smoothie bowl is a great way to enjoy all the goodness of spinach, kale and avocado, sweetened with fruit to hide any ‘green’ taste.
Ingredients for the smoothie bowl:
125ml unsweetened almond milk 2 handfuls of baby spinach 1 handful of kale, tough stems removed 80g fresh or frozen pineapple chunks Juice of ½ lime ¼ ripe avocado ½ ripe banana, fresh or frozen ¼ cucumber 1 tsp wheatgrass powder (optional) 4-5 drops of liquid stevia to sweeten (optional) 2-3 ice cubes To serve: Coconut flakes Fresh berries Fresh figs Quartered dragon fruit, sliced Chia seeds Cacao nibs Method: 1 Place all the smoothie bowl ingredients into a blender and blitz until smooth. 2 Pour into a bowl and top with coconut flakes, fresh berries, fresh figs, dragon fruit, chia seeds and cacao nibs. Any leftovers can be stored in an airtight container in the fridge for two or three days.
LUNCH: LIME AND CHILLI RED LENTIL TACOS WITH GUACAMOLE
Serves 4 (pictured below) Lentils are one of the best foods for keeping body fat low and building lean muscle. As a complete protein, they contain all the essential amino acids plus fibre, minerals and antioxidants. I love split red lentils, as they’re easy and quick to cook, and they taste great mixed with spices and served with guacamole. Avocado helps to build smooth, firm, plump skin, and it quenches dehydrated skin with plenty of essential fatty acids.The vitamin C in the lemon boosts collagen production for a younger-looking complexion. Ingredients: 500ml water 200g split red lentils 2 tbsp low-sodium tamari or water 1 red onion, finely chopped 2 garlic cloves, minced 2 tbsp tomato puree 1 tsp smoked paprika
½ tsp ground cumin Zest and juice of 1 lime Pinch of dried chilli flakes (optional) Sea salt and freshly ground black pepper
Corn tortilla wraps, taco shells or 2 heads of iceberg lettuce, to serve
Fresh coriander leaves, to garnish Ingredients for the guacamole: 2 ripe avocados, halved and pitted 2 medium tomatoes 2 garlic cloves, peeled 2 tbsp fresh lemon juice 1 tsp smoked paprika Pinch of cayenne pepper (optional) Method: 1 Heat the water in a medium saucepan set over a medium-high heat and add the lentils. Bring the water up to the boil for 2-3 minutes, then lower the heat, partly cover the saucepan with a lid and simmer for 15-20 minutes, until the lentils are soft and cooked through. Remove from the heat and drain away any excess water. 2 While the lentils cook, heat up the tamari or water in a saucepan or frying pan. Cook the onion and garlic until golden and the onion starts to soften. Remove from the heat and place in a mixing bowl. Add the tomato puree, smoked paprika, ground cumin, lime zest and juice, chilli flakes, if using, and seasoning to taste. Combine everything together, then add the cooked lentils and mix together well. Taste and adjust the seasoning as needed. 3 To make the guacamole, scoop the soft avocado flesh into a blender or food processor, followed by the tomatoes, garlic, lemon juice, paprika and cayenne pepper, if using. Blend until well combined, but leave some chunks if preferred. Taste and adjust the seasoning if necessary. 4 Serve the lentils topped with a dollop of guacamole in corn tortilla wraps or taco shells, or use iceberg lettuce leaves for a low-carb option. Garnish with a few coriander leaves. Any leftovers can be stored in an airtight container in the fridge for three or four days, but guacamole is best eaten on the day it is made.
DINNER: SMOKY FALAFEL BURGERS
Makes 6-8 (pictured above) These healthy falafel-style burgers are delicious with a dollop of sun-dried tomato hummus in a pitta bread, or in an iceberg lettuce or red cabbage wrap for a lower-carb version.
The smoked paprika and metabolismboosting cayenne pepper deliver a double dose of antioxidants, while the chickpeas, grated carrot and chickpea flour add to this meal’s protein, fibre and slow energy release. I use chickpea flour, but rice flour, buckwheat flour, oat flour and gluten-free all-purpose flour also work well. Ingredients: Coconut oil, to grease 1 x 400g tin of cooked chickpeas, drained and rinsed 1 medium carrot, roughly chopped
½ red onion, roughly chopped 2 garlic cloves, peeled 1 tsp minced fresh ginger 2 tbsp nutritional yeast (optional) 2 tsp smoked paprika 1 tsp ground cumin 1 tsp ground coriander or a small handful of fresh coriander
Pinch of cayenne pepper or dried chilli flakes (optional)
Sea salt and freshly ground black pepper 4 tbsp chickpea flour (gram flour) 2-3 tbsp unsweetened almond milk or any other plant milk Method: 1 Preheat the oven to 200°C. Line a baking tray with non-stick baking paper or lightly grease with coconut oil. 2 Place the chickpeas in a food processor with the carrot, onion, garlic and ginger. Process until a coarsely ground mixture is formed. Transfer to a bowl and add the nutritional yeast, if using, spices and seasoning. Mix well. Add the flour and almond milk, stirring until the mixture thickens up. Taste and adjust the seasoning as needed. 3 Use the palms of your hands to roll the mixture into 6-8 burger patties and place on the baking tray. Bake in the oven for 18-20 minutes, until they begin to crisp up and turn golden brown on the outside. Remove from the oven and allow them to cool. 4 Serve with a dollop of hummus in a gluten-free pitta bread or an iceberg lettuce or red cabbage shell. 5 Any leftovers can be stored in an airtight container in the fridge for three or four days.