Meal Ideas


CHICKPEA, SPINACH AND SWEET POTATO COCONUT CURRY

Ingredients: 
  • 4 teaspoons coconut oil or you can just used water instead
  • 1 tablespoon cumin seeds
  • 1 medium onion, finely chopped 
  • 3 large cloves of minced garlic
  • 2 inches of grated fresh ginger root
  • 2 inches of grated fresh turmeric root
  • 1 handful of fresh chopped coriander
  • 1/4 teaspoon red pepper flakes
  • 1 Large sweet potato, cut into chunks 
  • 1 can chickpeas, drained & rinsed, or 1 1/2 cups of cooked chickpeas
  • 1 can of chopped tomatoes, with juices or 4 large diced beef tomatoes 
  • 1 can of light coconut milk
  • 1 package of baby spinach
  • freshly ground black pepper

Instructions:

  • In a large saucepan, heat the oil over medium heat. I used water instead, did not use oil. The oil is hot enough when a cumin seed sizzles when tossed into the pan. Add the cumin seeds and toast for about a minute, until fragrant and lightly darkened in color (be careful not to burn them). Immediately stir in the onion, season with a pinch of salt, and cook for 3 to 5 minutes, or until the onion is soft and translucent.
  • Add the garlic, ginger, turmeric, coriander, and red pepper flakes. Stir to combine and saute for a couple of minutes, until the garlic softens.
  • Add the sweet potato, chickpeas, tomatoes with their juices, and coconut milk. Stir to combine, cover, and simmer over medium heat for 20 to 30 minutes, until the potatoes are fork-tender. At the point, I always mash one-third of the mixture to thicken the sauce (using a potato masher), but this step is optional.
  • Stir in the spinach and cook until wilted. Season with the salt and black pepper to taste.
  • Serve on a bed of cooked grains, garnished with cilantro and coconut. If desired, offer lime wedges for squeezing over the curry. Store the cooled curry in an airtight container in the fridge for 4 to 5 days, or in the freezer for up to 1 month.




HOMEMADE CACAO QUINOA BARS

Ingredients:

  • 1 cup of dates
  • 1 cup of cooked quinoa
  • 1/4 cup cacao powder
  • 1/4 cup of taco nibs
  • 1/4 cup chopped almonds
  • 1/4 cup pumpkin seeds
  • 1/4 cup almond butter
  • 4.5 oz dark chocolate - melted
Instructions: 
  • Add the dates, cacao powder, chopped almonds and pumpkin seeds into a food processor. Blend on high until a dryish texture has formed. Add the cacao nibs and almond butter and process until a dough starts to form. Next add in the drained quinoa (make sure these have been drained well).
  • Transfer the mixture to a parchment lined 8" x 8" baking pan. Press the mixture firmly into the bottom of the pan, making sure to get it into the corners.
  • Pour the melted chocolate on top
  • Place the pan in the freezer and freeze for at least 2 hours. When ready to serve, remove the bars from the pan and cut into squares. Store in the freezer for best texture.





IMMUNITY BOOSTING SALAD

Ingredients:
  • 1 large bunch kale
  • 1/3 can of chickpeas beans
  • 1/2 medium red onion - thinly sliced
  • 1 cup sliced strawberries
  • 1 cup blueberries
  • 1/4 cup sunflower seeds
  • 1/4 pumpkin seeds
To make the dressing:
  • 1/3 cup water
  • 3 Tbsp. balsamic vinegar
  • 1 clove finely minced garlic (or shallot)
  • 1 Tbsp. chia seeds
  • 1/4 tsp. salt

Instructions:
  • Make the dressing: in a bowl, whisk all ingredients together and the dressing will begin to thicken more as it is sitting. (for a smoother/thicker dressing you can pulse in a blender.)
  • Tear the kale into bite-size pieces. Place in a large bowl and pour the desired amount of dressing over the top, lightly toss to coat thoroughly. 
  • Rinse and drain chick peas and add to kale.
  • Thinly slice the red onion and strawberries and add to the salad along with the blueberries.
  • Sprinkle sunflower and pumpkin seeds over the top and serve.
  • Will keep in the fridge for about 2-3 days.




PROTEIN PANCAKES


Ingredients:

  • 1/2 cup oats
  • 1 banana
  • 2 eggs
  • 2 teaspoons baking powder
  • a pinch of salt
  • a pinch of cinnamon
  • 1 scoop of protein powder
Instructions:
  1. Place all ingredients through the blender on medium - low speed until very well mixed.
  2. Heat a nonstick griddle to medium high heat. Add batter in small circles, roughly about 1/4 cup per pancake. 
  3. When the edges start to look dry normally after about 2-3 minutes, flip and cook another minute or two on the other side.
  4. Serve and add fruits and berries to top your pancakes, perhaps some sugar free yoghurt if you're watching your sugar intake or you can add some honey to make it more of a sweet treat.