Qualified natural chef Jo Keyes shares some wholesome recipes devised in her Time To Nourish kitchen for body, mind & soul
Homemade granola
Ingredients:
• 150g mixed nuts chopped
• 200g coconut flakes
• 200g rolled jumbo oats (gluten free)
• 50g pumpkin seeds
• 50g sunflower seeds
• 25g golden flaxseeds
• 2tbsp chia seeds
• 100g unsweetened dried fruit chopped if necessary eg raisins, blueberries, cranberries, cherries, chopped apricots (optional)
• 1tsp ground cinnamon
• 1 medium banana
• 6tbsp apple puree
• 100ml melted coconut oil
Homemade granola is a great way to cut out some of the nasties many of the shop bought versions have. Many are often high in sugar and use unhealthy fat as well as unnecessary fillers. Homemade versions can be customised to personal taste and be full of nutritious and satisfying ingredients.
Nuts and seeds add texture and flavour and are high in protein and micronutrients like calcium, zinc and magnesium. Oats are full of soluble fibre, iron and folate. The coconut oil adds the healthy fats making this a great recipe to support a healthy heart to help balance blood sugar.
MAKES: 11 (80g portions)
NOTES: Enjoy with your favorite milk or use to top, chia pudding, overnight oats or fruit and yoghurt
ALLERGENS: Nuts, Sulphur Dioxide (in preservatives esp dried fruit)
Method:
Preheat your oven to 175°C.
Place the chopped nuts in a mixing bowl and add the coconut flakes, oats, seeds, dried fruit and cinnamon.
Melt the coconut oil and add to a small blender with the banana and apple puree and blend until smooth.
Mix the puree into the oaty mixture with a wooden spoon until everything is well coated.
Tip the mixture onto a lined baking tray and spread out in a thin even layer (you may need to use two trays).
Bake for 40 minutes, turning every 10 minutes to get an even colour, or until the mixture is crunchy and golden brown.
Remove the tray from the oven and allow to cool completely.
Store in an airtight container or kilner jar.
Thai slaw
Ingredients:
• 200g bean shoots
• 2 small carrots peeled
• 1 green pepper de-seeded
• 2 spring onions
Dressing
• 1tbsp tamari
• 1tbsp fish sauce
• 1tsp honey
• 1 clove garlic crushed
• 1tsp fresh ginger grated
• 2tbsp avocado oil
Garnish
• Chopped cashews toasted
• Sesame seeds toasted
This crisp and fresh slaw is reminiscent of a pad Thai. The raw vegetables bring the benefits of digestive enzymes which are often lost during cooking and the variety of colours bring different phytonutrients with antioxidant properties.
SERVES: 2
ALLERGENS: Fish, Nuts – Cashew, Sesame
Method:
Prepare the vegetables by cutting or grating into thin julienne strips and then mix together in a large bowl.
Whisks dressing ingredients together in a separate bowl.
Add the dressing to the prepared vegetables and mix until well coated.
To serve add to a bowl of mixed green leaves add some cooked chick, fish or grains and top with garnish.
Green Smoothie
Ingredients:
• 140g mixed leafy greens (eg spinach, rocket, kale, watercress)
• 100g mix non leafy greens/fruit (eg cucumber, celery, broccoli, apple, pear, mango)
• 20g avocado
• Thick slice of fresh ginger
• 2tsp fresh lemon or lime juice
• Pinch salt (Himalayan or pure sea salt)
• 300-400mls liquid (eg water, coconut water, nut milk)
• 3 ice cubes
Optional add ins:
• Superfood powders (eg wheatgrass, spirulina, chlorella, maitake)
• Rolled oats
• Nuts or nut butter
• Seeds (eg pumpkin, sunflower, flax, chia)
• Protein powder
SERVES: Makes 2 -3 servings
Method:
- Chop non-leafy greens into cubes and de-stalk leafy greens if required (eg kale or cavalo nero).
- Place all the ingredients into a high powered blender and blended until smooth, add more liquid if required.
- Pour into glasses and enjoy.
- Store in a glass air-tight container in the fridge and consume within 48 hours or freeze in portions for consumption later.
Quinoa Tabbouleh
Ingredients:
• 200g uncooked quinoa
• 500ml boiling vegetable stock
• ½ cucumber, de-seeded and fine diced
• 3 large tomatoes, de-seeded and fine diced
• 28g bunch parsley, finely chopped
• 28g bunch mint, stalks removed and leaves finely chopped
• 4 spring onions, finely sliced
• 2tbsp lemon juice
• ¼tsp ground allspice
• ¼tsp black pepper
• ¼tsp ground cinnamon
• ¼tsp ground cloves
• ¼tsp ground nutmeg
• ¼tsp ground ginger
• 100ml avocado or olive oil
• 50g pomegranate seeds
• 30g flaked almonds
A twist on the traditional Lebanese dish which uses bulgur wheat this recipe is a great alternative to pasta salad at a BBQ or the perfect side to any meal. The use of quinoa in this tabbouleh provides a plant-based complete protein which is also gluten free.
SERVES: 4-6
NOTES: Store in an airtight container for 4-5 days
ALLERGENS: Nuts (almonds)
Method:
Add the quinoa and the vegetable stock to a saucepan and bring to the boil, cover and simmer on a low heat for 10-12 mins until the water has been absorbed and the quinoa is cooked. Remove from the heat and spread out onto a baking sheet to cool to ensure it does not overcook.
Meanwhile chop all the herbs and vegetables and place in a large bowl.
Make the dressing by whisking the lemon juice, spices and oil in a small jug.
Bring the tabbouleh together by adding the cold quinoa to the vegetables and herbs along with the dressing, mixing well to combine.
Stir though some of the pomegranate seeds and flaked almonds reserving a few to garnish.
Serve with bean burgers and relish or as a side to meat skewers or grilled fish.