I had to check this out when I first come across it, it’s totally true…
Broccoli is a super food, 🥦 not only does it contain more vitamin C than an orange 🍊 but is also high in Vitamin K, Fibre & Potassium!
Broccoli helps to
🥦 lower cholesterol
🥦 help with eye health
🥦 help prevent some cancers
Chilli flakes are so much more than a condiment.
Red chilli flakes have an abundance of health benefits.
This multi-beneficial spice also aids in preventing diseases.
chilli flakes is an excellent alternative to salt. It add the much needed flavour to food without packing in the sodium.
The heat form chilli flakes helps to clear mucus from nose and lungs.
Research suggests that red chilli flakes help to stimulate the metabolism and prevent fat storage.
They have a good dose of vitamin A, that helps to keep the immune system healthy and strong.
For diabetics or for prevention of diabetes, red chilli flakes are your best friend.
Chilli flakes help to reduce high levels of insulin in the blood stream
Have a think about the following:How much water do you drink daily?
What time of day do you drink the most water?
What temperature is your water?
Hydration is essential for our existence. This is common sense but we still choose the soda or coffee instead. By which we mistake our thirst for hunger and reach for food instead of what our body is craving for water.
The benefits of Sipping warm water throughout the day:
Improve digestion.Soothes the nervous systemhydrate cells.Eliminates toxins (ama)Improves circulationCounteracts fatigueskin is more radiant.
Action Steps for Today:
Carry a large bottle of room temperature water, add lemon if you wish.avoid ice and refrigerated water. Sip slowly throughout the day.
This vegan chickpea curry is healthy, tasty and filling. Just takes 20 minutes to prepare, making it a Perfect warning midweek meal.
It’s so quick and easy to make, only takes 25 minutes to prepare. It’s my absolutely favourite for a quick weekday warming dinner.
Why this curry is my personal favourite:
only takes 25 minutes to prepare.
protein & fibre
Vegan friendly
vitamins & nutrients.
Gluten free
Low calorie
Dairy free
Fresh herbs and spices
Coconut free
This is my one of my favourite breakfast recipe and I have it every weekend.
It’s healthy, tastes delicious, easy to make and very filling.
Ingredients
3 medium ripe avocado
½ cup finely chopped onion
¼ cup finely chopped fresh coriander
1 small Plum tomato diced.
1 small jalapeño,diced
3 tablespoons lime juice. or more if needed
¼ teaspoon ground coriander
1 teaspoon
Method
Chop the avocado in half and scoop the flesh out.
Mash up the avocado using a masher until it reaches a smooth texture.
Chop and add in all the ingredients and mix well.
Taste and add more salt or lime juice if needed.
Spread the avocado dip evenly in the two slices of toasted bread.
My version of carrot and coriander soup is low fat, vegan friendly, full of flavour and quick to make.
It’s Ideal for when you want something that’s quick, yet filling and full of flavour.
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Ingredients
1/2 an oinion
5 large carrots, peeled and roughly chopped.
5 cups of vegetable stock
bunch of fresh coriander
Salt and pepper
Instructions
Add all the ingredients together in a saucepan and boil for about 15 minutes until the vegetables are tender.
Place the tender vegetables in the blender and mix until smooth.
Reheat in pan, add salt, Peter and fresh coriander and serve.
A super quick and filling colourful vegan salad, packed with vitamins and protein. It’s ideal for a light dinner or a quick snack.
My personal favourite and go to lunch, when I’m on the go and super busy.
Only takes 10 minutes to prepare and so tasty.
Ingredients:
1/2 bag of mixed leaf salad.
Hand full of beetroot
1 small avocado
4 tbsp of sprouted lentils
Lemon juice
Salt
Pepper
Method:
Place all the ingredients in a bowl and mix together.
Add lemon juice, salt and Pepper.
Ingredients
3 medium size potatoes
½ cup tomato puree
2 tsb oil
½ cup Chopped coriander leaves.
1 bay leaf
Spices
½ tsp red chili powder
½ tsp cumin (or jeera)
¼ tsp mustard (or rai)
¼ tsp turmeric (or haldi)
Method:
Heat pan and add oil.
Then add bay leave, cumin and mustard.
Sizzle until the seeds begin to crackle.
Add chopped or purée tomato and spices. Stir well and let it cook for 3 minutes.
Now Add in the potatoes and mix well for 2 mins.
Add water to the curry water to partially cover potatoes.
Cover the pan and let it cook until the potatoes are fully cooked. This should take around 20mins.
Taste and Check salt and spice. Add more if needed.
Once cooked, Garnish with coriander leaves.
This is a really yummy salad that I use as a filling in Tacos or a topping on potato skins; you could add it as a side salad to a meal too.
Ingredients:
1 large red pepper chopped (2 cups)
1 medium tomato finely chopped
1/2 red onion finely chopped
1 cup sweetcorn (tinned)
1 cup Black Beans
1/4 cup lime juice
1 tablespoon maple syrup
1 teaspoon Paprika
1/2 teaspoon ground cumin
Salt to taste
Method:
Roast the mixed peppers in a preheated oven for approx 10 mins – season with salt and pepper as desired.
Put the sweetcorn and black beans in a microwavable bowl and heat for 1 min on a high setting. In a separate bowl make the dressing: mix lime juice, maple syrup, paprika, cumin and salt and mix well.
Pour the dressing over the corn and black beans and mix well. Add the peppers and toss to coat all the ingredients evenly.
Now mix in the tomatoes and red onions. You could also add some chopped coriander and roughly copped avocado chunks, if you prefer. Now it is ready to serve. Enjoy!
I love the beautiful colours of a Paella dish so here is my version which is vegetarian and free of fish and meat! Also I might mention I cook mine in a Paellera which is a special Paella pan made of steel. You can get one from Amazon: https://amzn.to/2Jh0TSG
You can of course you any normal pan for this too so don’t worry too much! 🙂
Ingredients:
2 tablespoons virgin olive oil
3 cloves of garlic
1/2 onion finely chopped
1/2 of each of a green, red and yellow pepper
2 medium size tomatoes
1/2 cup of frozen peas
1/2 cup of frozen green beans
1 1/2 cups of Basmati rice (this is my preferred rice)
1 litre of homemade veg stock
2 teaspoons of Turmeric
1 teaspoon Paprika
Salt to taste
Method:
Heat the oil in a paellera or a pan over medium heat and when it’s hot, add the garlic, onion, red, yellow and green peppers (chopped). Cook until brown.
Add the chopped tomatoes and cook for another 5 minutes.
Add the frozen peas and beans to cook a further 5 minutes.
Add in the rice and cook until rice begins to look translucent. Pour the vegetable stock in (water will do if you do not have stock), add the turmeric powder, paprika, also add salt to taste.
Stir the paella until all the ingredients are mixed and cook over medium heat for 15 to 20 minutes or until the rice is cooked. Add more vegetable stock / water if the rice is still uncooked.
Let stand the paella (covered) for at least 10 minutes before serving.
Lena's Kitchen 