Healthy graz­ing: Co­conut nour­ish­ing bowl

IT’S ALL ABOUT THE BASE WHEN IT COMES TO CRE­AT­ING A COLOUR­FUL AND FLAVOURFUL DISH THAT BURSTS WITH NU­TRI­TIONAL GOOD­NESS

Good Health Choices - - Content -

One of my ab­so­lute favourite dishes to serve up for lunch or din­ner to the fam­ily are my nour­ish­ing bowls (you might also know these as Bud­dha bowls, rain­bow bowls or hip­pie bowls). My co­conut nour­ish­ing bowl is packed full of nu­tri­ent-dense vege­tar­ian in­gre­di­ents (it’s ve­gan as well) and tastes as good as it looks.

I made mine with a co­conut lime rice, but you could add any or­ganic grain of your choice such as quinoa, ama­ranth or even nod­dles or lentils. I love serv­ing mine with co­conutcrusted tofu and miso dip­ping sauce, but you could add any or­ganic protein or sauce you de­sire. There re­ally are no rules, just be sure to add a rain­bow of in­gre­di­ents and get cre­ative.

Co­conut nour­ish­ing bowl

11/2 cups co­conut lime rice (see be­low)

1 avo­cado, cut in half

1/2 cup cooked edamame

1/4 cu­cum­ber, sliced

3 radishes, sliced

1 car­rot, grated

¼ red cab­bage, coarsely sliced

1 cup broc­coli flo­rets (raw or steamed), chopped

1 red, orange or yel­low cap­sicum, chopped 4 tbsp sauer­kraut

2 cups spinach and kale leaves

4 tbsp al­falfa sprouts

Hand­ful of mi­cro­greens

6 slices co­conut-crusted tofu

(see right)

1 lime

4 tbsp sesame seeds

1/3 cup miso dip­ping sauce (next page)

CO­CONUT LIME RICE

11/2 cups brown rice

1 can or­ganic co­conut milk 1 cup fil­tered wa­ter

Juice of 2 limes

Pinch of salt

1/4 cup co­conut flakes

1 For the co­conut lime rice, put all the in­gre­di­ents, ex­cept the co­conut flakes, in a medium size pot.

2 Bring to the boil over a medium heat. 3 Re­duce the heat to low, cover and sim­mer un­til all the liq­uid evap­o­rates (about 35-40 min­utes).

4 Re­move from the heat and keep cov­ered for fur­ther 10 min­utes.

5 To toast the co­conut, place the flakes in a pan on a low heat and cook un­til lightly toasted. Set aside to cool.

CO­CONUT-CRUSTED TOFU

150g or­ganic firm tofu

1 tbsp tamari sauce

Juice of 1 lime

1 tbsp sesame oil

1 tsp fresh gin­ger, grated

1/3 cup co­conut flour

1 tsp sea salt

1/4 tsp bak­ing pow­der

2 tbsp corn­flour

3 tbsp shred­ded co­conut

1/2 cup or­ganic co­conut milk Or­ganic ex­tra vir­gin co­conut oil or olive oil, for fry­ing

1 Place the tofu between two pa­per tow­els and press firmly to re­move mois­ture. Cut into 1cm-thick slices.

2 In a bowl, add the tamari sauce, lime juice, sesame oil and gin­ger. Coat the tofu with the mari­nade and place in the fridge for up to 30 min­utes.

3 Place a pan on medium heat with 1 tbsp of co­conut oil or olive oil and fry the tofu slices un­til golden on each side. Al­low to cool slightly.

4 In a dish, mix to­gether the dry in­gre­di­ents with the co­conut.

5 Pour the co­conut milk into an­other dish. Coat the tofu in the co­conut milk, then the dry mix­ture.

Heat a pan on a medium heat and add 3 tbsp co­conut oil or olive oil. Fry the tofu on each side un­til golden.

MISO DIP­PING SAUCE

1 tbsp or­ganic miso paste

Juice of 11/2 limes

1 tbsp tamari sauce

1 tbsp ap­ple cider vine­gar

1 tbsp sesame oil

1 tbsp rice vine­gar

1-2 tsp fresh gin­ger, grated

1/2 tsp or­ganic co­conut nec­tar syrup Put all the in­gre­di­ents in a small dish and mix un­til fully com­bined.

Christina Leon runs the health and life­style on­line com­mu­nity Re­veal Your­self.

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