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Be Well Recipes

Tart cherry juice has high amounts of melatonin from tryptophan which helps to regulate the sleep-wake cycle. Studies have shown better sleep quality and duration, as well as higher levels of melatonin, in individuals who drank tart cherry juice before bed. Enjoy a Tart Cherry Juice Cocktail for Sleep tonight!

Ingredients

  • 4 frozen cherries optional

  • ½ cup tart cherry juice unsweetened (not from concentrate)

  • 1 tablespoon apple cider vinegar

  • 100ml of soda water

Method

Mix in a glass with ice & Enjoy!

This oil-free Plant-Slant Banana Bread recipe creates one standard loaf, four mini loaves, or 12 muffins and is moist, satisfying, and just sweet enough.

Ingredients

2 cups whole wheat pastry flour

1 teaspoon baking soda

½ teaspoon baking powder

½ teaspoon salt

½ teaspoon cinnamon

½ teaspoon apple cider vinegar

½ cup soy milk (or other plant-based milk)

½ cup coconut sugar or organic cane sugar

½ cup unsweetened applesauce

1¼ cups mashed bananas (3-4 ripe bananas)

1 teaspoon pure vanilla extract

½ cup chopped walnuts

½ cup dark chocolate chips, optional

Directions 

  1. Preheat the oven to 350 degrees. Prepare a standard size loaf pan by lining it with parchment paper. You can also use 4 mini loaf pans. Very lightly rub cooking spray on them with a paper towel.

  2. Pour the soy or almond milk into a bowl and add the apple cider vinegar. Set aside.

  3. In a large bowl, mix the flour, baking soda, baking powder, salt, and cinnamon. Whisk to combine dry ingredients.

  4. In the bowl with the soy milk, add the applesauce, sugar, mashed banana, and vanilla extract. Mix well. Add the wet ingredients to the dry ingredients and stir with a rubber spatula until just mixed. Don’t overmix. Fold in the walnuts and dark chocolate, if using. Pour the batter into the prepared pan(s). Sprinkle with extra chopped walnuts.

  5. Bake at 350 degrees for 35-40 minutes for the standard size pan, or 25-30 minutes for the mini loaf pans, or until a toothpick comes out clean when inserted in the middle. Cool on a wire rack and remove from pan after 15 minutes.

Credit: Recipe adapted from Chef Julia Dunaway, a Fort Worth Blue Zones Project chef.

This Sardinian Spinach with Pecorino Cheese gives a Blue Zones twist to making a scrumptious, summer salad, Sardinian style! Makes 4 servings.

Ingredients

500g spinach

4 garlic cloves

1 big handful basil leaves (about 1 cup)

2 tablespoon olive oil

150g pecorino cheese

Salt and pepper to taste

Directions

  1. Wash spinach in cold water.

  2. Bring a big pot of salted water to a boil.

  3. Cook spinach for 1-2 minutes, drain in colender.

  4. Preheat oven to 200° C

  5. Peel garlic and cut into thin slivers.

  6. Mince basil leaves.

  7. Combine spinach with garlic, basil and olive oil and season with salt and pepper.

  8. Divide spinach mixture into four individual oven-proof ramekins. Top with slices of pecorino cheese and bake for 4 minutes or until cheese begins to melt and edges brown.

  9. Remove from oven and let stand for 1 minute prior to serving.

Credit: Blue Zones Kitchen

These delicious Sweet Potato Cakes with Lime and Avocado are perfect for a sprightly lunch or leisurely weekend breakfast. This recipe makes four individual cakes or a large cake that can be sliced into quarters – perfect for sharing!

Ingredients

3 medium sweet potatoes, peeled and coarsely grated (about 4 cups/600g)

1 small red onion, finely chopped

2 garlic cloves, crushed

2.5 cm piece fresh ginger root, peeled and finely grated

2 tablespoons brown rice flour

2 tablespoons cornstarch

2 red chillies, 1 finely chopped and 1 finely sliced

Sea salt and freshly ground black pepper

Large handful of coriander leaves, roughly chopped

¼ cup plus 2 tablespoons (90ml) olive oil or melted coconut butter

2 ripe avocados, halved and pitted

2 limes, 1 juiced and 1 quartered

Directions

Using a colander held under a cool tap, rinse the grated sweet potatoes until the water runs mostly clear. Squeeze the rinsed gratings in a clean kitchen towel to remove excess water, then transfer them into a large mixing bowl.

Add the onion, garlic, ginger, rice flour, cornstarch, the chopped chilli, salt and pepper to taste, about 1 tablespoon of the coriander and 2 tablespoons of the oil, and mix everything well.

Divide the remaining oil between 4× 15cm cast-iron or heavy-bottomed frying pans—or a 23 cm pan to make a large cake—and place over high heat. Add one quarter of the potato mixture to each pan, or all of it to the large pan (it should sizzle loudly) and flatten firmly with a spatula. Reduce the heat to medium.

Cook each cake for 3 to 5 minutes (perhaps slightly longer for the larger version), then run a palette knife or spatula around the edge, transfer each cake out on to a flat plate, then slide back into its pan the other way up. (Don’t attempt to flip these unless you’re a black belt.) Return to the heat for about 3 minutes more until the underside is nicely browned.

Scoop the avocados out of their skins with a spoon and mash roughly with a little lime juice, the remaining cilantro, sliced chile and seasoning to taste. Serve each hot sweet potato cake with the avocado mixture spooned on top and lime quarters to squeeze over.

Credit: Blue Zones Kitchen

A Warm Mushroom Salad with Miso Dressing

A hearty, nourishing salad full of Vitimin D and calcium!  

Ingredients

  • 1 cup farro, dry

  • 5 cups cremini mushrooms, sliced

  • 1 Tbsp olive oil (to cook mushrooms)

  • 4 cups lacinato kale, shredded

  • 1/4 cup raw sunflower seeds

  • 1/4 cup raw pumpkin seeds

  • 1 avocado, cut into chunks

  • Salt + pepper, to taste.

Miso-Sesame Dressing:

  • 3 Tbsp avocado or olive oil

  • 1 Tbsp toasted sesame oil

  • 3 Tbsp rice wine vinegar

  • 2 Tbsp miso paste

  • 1 tsp garlic powder

  • 1/2 tsp ground ginger

  • 1-2 Tbsp hot water

Directions

  1. Cook farro according to package directions

  2. While farro cooks, chop kale and slice mushrooms. Set kale aside in a large salad or mixing bowl.

  3. Make salad dressing by whisking together all dressing ingredients in a small bowl. Set aside.

  4. Then, heat a pan over medium-high. Add 1 Tbsp of olive oil and sauté mushrooms for about 10 minutes, until browned and tender. Season with salt + pepper and set aside.

  5. When farro is done, add farro, mushrooms, seeds, and dressing to the mixing bowl with the kale. Toss everything to combine well, adjusting seasonings to taste.

  6. Serve salad and top with avocado chunks and some freshly cracked black pepper.

  7. Enjoy!

Credit: Walder Wellness

Here’s an adapted miso soup recipe inspired by Okinawan centenarian Kamada Nakazato who preferred to eat it for breakfast, spiked with vegetables she picked from her garden. You can use shiro miso (white), miso (aka red miso), or shinshu miso (yellow). Darker miso has a stronger flavor and is saltier than lighter white to yellow miso.

INGREDIENTS

3 tablespoons miso paste

1 ½ tablespoons unseasoned rice wine vinegar

1 large garlic clove, peeled

1 ½-2cm fresh ginger piece, peeled

300g firm tofu, cut into ½-1cm cubes

100g fresh shiitake mushrooms, stemmed and the caps thinly sliced (OR 20g dried shiitake soaked in warm water for 20mins straining the water, adding to saucepan and reducing the amount of water added to the soup)

2 cups pea shoots, roughly chopped (OR baby spinach or mix of both!)

6 medium spring onions, trimmed and thinly chopped

2 teaspoons toasted sesame oil

1 teaspoon soy sauce

DIRECTIONS

Put the miso, rice vinegar, garlic, ginger, and 1 cup water in a food processor or a large blender. Cover and process or blend until smooth, scraping down the inside of the canister at least once. If you prefer more textured miso, finely mince garlic and ginger instead of blending.

Stir the miso mixture into 4 additional cups water in a medium saucepan (less if using the water you soaked dried shiitake in). Add the tofu, mushrooms, pea shoots/baby spinach, and spring onions; bring to a simmer over medium heat, stirring often. Reduce the heat to low and simmer, uncovered, for 5 minutes. Turn off heat and stir in the sesame oil and soy sauce before serving.

https://www.bluezones.com/recipe/miso-soup-recipe-vegetables/

Beans are the cornerstone of every blue zones diet, where people eat at least half a cup per day. They’re a cheap, versatile, and hearty source of protein and fibre – a true powerhouse food.

This Italian-style puree – White Bean Smash – is served like a condiment. Its consistency and use are much like chickpea hummus. Blue Zones expert and best-selling author, Dan Buettner puts this out on individual small plates with toasted sourdough at dinners instead of bread and butter. He loves it for lunch in corn tortilla wraps with shredded lettuce and chopped fresh tomato and store-bought salsa!

Ingredients

1 1⁄2 tablespoons minced garlic
1⁄2 teaspoon kosher or coarse salt
3 cups drained and rinsed canned white beans, such as cannellini
1⁄4 cup extra-virgin olive oil
2 tablespoons fresh lemon juice
Ground rosemary and sage, for garnish

Directions

Place the garlic and salt in a mortar and grind with the pestle until a coarse, grainy paste. Scrape into a large bowl. Add the beans, olive oil, and lemon juice. Use a potato masher to create a thick, smooth, creamy spread. Scrape into a serving bowl or small plates and dust with the rosemary and sage before serving. Easy!

This delicious spread will keep in the refrigerator in a sealed container for up to 5 days.

https://danbuettner.com/recipes/white-bean-smash/

Homemade Chia Pudding

Ingredients

  • Chia seeds – 1⁄3 cup + 2 tsps

  • Cinnamon – 1⁄2 tsp

  • Rolled oats – 1⁄4 cup

  • Fresh strawberries – 1⁄2 cup

  • Canned coconut milk (light) – 1 cup

  • Blueberries – 1⁄2 cup

  • Water – 1 cup

  • Raspberries – 1⁄2 cup

  • Maple syrup – 2 tsps (optional)

Directions

  1. Mix the liquid and chia seeds in a bowl. Set the bowl (covered) in the fridge overnight.

  2. The day of, toss the cinnamon and oats together.

  3. Stir in maple syrup if using it.

  4. Pour the pudding into a bowl or parfait glass. Layer on the oats and fresh berries.

Enjoy!

From the Blue Zones Kitchen

Lightly Spiced Carrot Muffins

Ingredients

  • ¾ cup of whole wheat flour

  • ½ cup white flour

  • ½ cup soy flour

  • 1 cup of organic whole wheat cereal (flax seed cereal, bran flakes etc)

  • ½ cup brown sugar

  • 1 tsp baking powder

  • 1 tsp baking soda

  • ¾ tsp ground cinnamon

  • 1/8 tsp ground cloves

  • 2 slightly beaten eggs

  • 2/3 cup soymilk

  • ¼ cup soy oil

  • ½ cup grated or chopped carrots

Directions

  1. Preheat oven to 400°F

  2. Spray a 12 cup muffin pan with cooking spray or using paper liners.

  3. In a large bowl stir together all dry ingredients.

  4. In a medium bowl, combine eggs, soymilk, and soy oil. Add egg mixture to flour mixture, stir until moistened.

  5. Fold in carrots.

  6. Fill muffins tins 2/3 full and bake for 15-20 minutes

Enjoy!

From the Blue Zones Kitchen

BRAIN HEALTH BOWL with Pineapple Teriyaki Salmon

Ingredients

  • 2 salmon fillets

  • ¼ teaspoon paprika

  • ¼ teaspoon cayenne

  • Sea salt and freshly ground black pepper, to taste

  • Virgin Ooive oil

  • ½ cup pineapple diced into bite-sized cubes

  • ½ cup teriyaki sauce, store-bought or homemade

  • Juice from ½ lime, remainder reserved for serving

  • ½ cup broccoli or cauliflower, chopped

  • ¼ cup red pepper, chopped

  • 1 cup cooked brown rice

  • Coriander roughly chopped, for garnish

Directions

  1. Heat a pan over medium-high heat. Meanwhile, pat salmon fillets dry with a clean tea towel or paper towel to remove excess moisture. Season with paprika, cayenne, and salt & pepper.

  2. Add just enough oil to cover bottom of hot pan. When oil begins to shimmer (sizzling hot), carefully place one salmon fillet skin-side down into pan and immediately press down onto fillet with a fish spatula to ensure good skin to pan contact. Hold firmly for 15 seconds, then repeat with remaining fillet. Sear each fillet for 3 minutes, or until the salmon releases easily from the skillet with the help of a fish spatula.

  3. Carefully flip fillets, then reduce heat to medium. Add teriyaki sauce, pineapple, and lime juice, then allow salmon to cook for another 1 to 3 minutes depending on thickness of fillets. If sauce is reducing too quickly, add a splash of water.

  4. Salmon is medium-rare when thickest part registers 120F on an instant read thermometer, or when flaked easily with a fork. Transfer finished salmon to a plate, then spoon pineapple and half the sauce from pan over fish.

  5. Add broccoli and peppers to pan with sauce and cook until vegetables begin to soften, about 5 minutes. Remove from heat and add brown rice into pan, stirring to coat. Transfer brown rice and veggies to a plate and top with the salmon and pineapple. Garnish with remaining lime wedges and cilantro

Enjoy!

Credit: Dr. Brooke Scheller, a Doctor of Clinical Nutrition and Board Certified Nutrition Specialist. 

MEDITERRANEAN STRATA WITH OLIVES, SUNDRIED TOMATOES, AND FETA

Ingredients

  • 2 teaspoons extra virgin olive oil

  • 1 medium onion, diced

  • 1 large clove garlic, minced

  • ¼ teaspoon crushed red pepper flakes

  • 1 cup baby spinach (or more), roughly chopped if leaves are large

  • 1 loaf ciabatta, cut into 1-inch cubes (about 8 cups)

  • ⅓ cup quartered kalamata olives

  • ½ cup chopped sun dried tomatoes

  • ¾ cup of feta cheese, crumbled

  • 9 large eggs

  • 1 teaspoon salt

  • ¼ teaspoon pepper

  • 3 cups milk ( low fat or whole milk works best)

Directions

  1. Spray a 9 x 13-inch baking pan with nonstick spray. Set aside.

  2. Heat olive oil in a medium skillet over medium heat.

  3. Add onions to pan and saute until softened and lightly browned, stirring occasionally.

  4. Stir garlic and crushed red pepper into onions and cook, stirring constantly, until fragrant (about 30 seconds).

  5. Mix spinach into onions and cook until just wilted, stirring constantly. Remove from heat and season to taste with salt and pepper.

  6. Cover bottom of baking pan with half of the ciabatta.

  7. Top with ½ the spinach mixture, ½ the olives, ½ the sun dried tomatoes, and ½ the feta.

  8. Add the remaining bread to pan, then top with the rest of the spinach, olives, sun dried tomatoes, and feta.

  9. Lightly beat eggs, salt, and pepper in a large bowl, then slowly whisk in milk.

  10. Carefully pour egg mixture over bread.

  11. Cover tightly with foil, then refrigerate overnight (#don’t skip this step!)

  12. The next day, preheat oven to 200 deg C. Remove strata from refrigerator as oven warms.

  13. Bake strata for about 45 minutes or centre is set and top is browned.

Add your favorite sauteed or roasted veggies and cheese to customize to your taste.

Enjoy!

Credit: recipe from Hello Little Home

Herby, lemony grilled chicken with yoghurt sauce and flatbrea

Ingredients

For the marinade:

  • 5 medium-sized cloves garlic, crushed

  • 2 tsp dried oregano

  • 1 1/2 tsp dried thyme

  • 1 tsp finely diced fresh rosemary (from 2 medium sprigs)

  • Zest and juice from 2 unwaxed lemons

  • 1 1/2 tsp flaky sea salt

  • 3 Tbsp extra virgin olive oil

  • 850g boneless skinless chicken thighs, around 8 thighs

  • 1-2 Tbsp extra virgin olive oil, to cook the chicken

For the sauce:

  • 1/2 Tbsp finely diced red onion

  • 1/8 tsp minced garlic

  • Juice of 1 lemon

  • 1/2 cup plain or Greek yoghurt

To serve:

  • 2 medium Lebanese cucumbers, sliced lengthways into thin strips.

Method

  1. Marinate the chicken: add the garlic, herbs, lemon zest, lemon juice, sea salt and three tablespoons of olive oil to a large container for which you have a lid. Stir the ingredients together then add the chicken pieces, stirring again to coat the chicken evenly in the marinade. Put the lid on and leave to marinate in the fridge for 1 hour or up to 24 hours.

  2. Make the sauce: add the onion and garlic to a small bowl. Squeeze the lemon juice over the top and allow this to sit while you prepare the vegetables and cook the chicken. This will take the edge off the sharp flavours. Consider using half a lemon if you don’t like strong lemon flavour. When you’re ready to serve, add the yoghurt to the bowl and stir well.

  3. Cook the chicken: if using a griddle or skillet (see tips above) place over medium heat and add 1 tablespoon of oil (you may need to do this in two batches). Alternatively cook on a BBQ grill without oil. When hot, add the chicken pieces, leaving as many pieces of garlic as possible in the container, and cook for 4-5 minutes until the underside begins to turn golden brown. Flip and cook for another 4-5 minutes until golden brown. Turn down the heat if you feel the chicken is browning too quickly, and remove any pieces of garlic that may be burning. Flip the fillets again and pour over the marinade left in the container (if cooking in two batches, add only half the marinade at this point). Cook for 2-3 minutes, flip again, and cook one last time for 2-3 minutes or until cooked through.

  4. Serve: add some of the sauce to the flatbread and arrange the vegetables on top. Cut the chicken into pieces and place on top of the vegetables, along with more sauce as desired.

Credit: Heidi Sze, Nutritionist, ABC Easy Dinner Series.

A diversity of fruit and vegetables

We should be eating a rich diversity of fruit and vegetables accross the week, some say as many as 20-30 different kind..

This recipe brings eight vegetables together, in a wonderful way.

Ingredients

  • olive oil for frying or brushing

  • 2 medium eggplants cut into 1/4-in/6-mm-thick rounds

  • salt

  • 2 large capsicums seeded and cut into 1-inch/2.5 cm strips

  • 4 medium zucchini cut into 1/4-in/6-mm-thick rounds

  • 3 large onions finely chopped

  • 3 cloves garlic, finely chopped

  • 2 large potatoes peeled and sliced into 1/4-in/6-mm-thick rounds

  • pepper

  • 3 large firm ripe tomatoes, grated.

Instructions

  • In separate colanders, lightly salt the eggplant, peppers, and zucchini. Drain for 1 hour. Wipe dry without washing.

  • In a large frying pan, heat about 1/4 in/6 mm of olive oil over medium heat. Lightly cook the onions and garlic until wilted, about 6 to7 minutes. Remove with a slotted spoon and set aside on paper towels to drain.

  • Replenish the oil in the frying pan if necessary. Add the potato slices and sauté lightly until their edges begin to color. Lightly sauté all the remaining vegetables separately and set aside to drain on paper towels.

  • Alternatively, if you don’t want to fry, you can preheat the oven to 350F/170C, oil several baking sheets and spread each group of vegetables on individual sheets, brushing them with additional olive oil. Bake for about 15 – 20 minutes, turning once, to soften and color very lightly.

  • Next, layer the vegetables in a clay or ovenproof glass casserole: Pour about 1/4 cup/60 ml of olive oil into a large, wide pot or Dutch oven. Spoon two tablespoons of the grated tomato and then two tablespoons of the onion-garlic mixture over the bottom. Strew a layer of potatoes and sprinkle with a little salt, pepper and dried oregano. Next, add a little more tomato, onion-garlic, and a layer of eggplant. Press down lightly with the back of a large serving spoon. Sprinkle with a little salt, pepper and dried oregano, then strew a few of the cooked peppers on top. Then, layer the zucchini, and more of the tomato and onion- garlic-salt-pepper-oregano. Press down. Repeat the layering and pressing down, finishing with a layer of eggplant and some tomato-onion-garlic. Drizzle 1/4 cup of olive oil over the top.

  • Bake at 350F/170C for about 45 minutes to one hour, or until the vegetables are very soft and lightly caramelized. Remove, cool slightly and serve. Notes: You can make soufico in exactly the same way as a stovetop casserole, cooking over very low heat for about an hour.

Credit: Diane Kochilas

Anti-inflammatory Roasted Root Veggies & Greens over Spiced Lentils

Ingredients

The Lentils

1 ½ cups water
½ cup black beluga lentils or French green lentils
1 teaspoon garlic powder
½ teaspoon ground coriander
½ teaspoon ground cumin
¼ teaspoon ground allspice
¼ teaspoon kosher salt
⅛ teaspoon sumac (optional)
2 tablespoons lemon juice
1 teaspoon extra-virgin olive oil

The Vegetables

1 tablespoon extra-virgin olive oil
1 clove garlic, smashed
1 1/2 cups roasted root vegetables
2 cups chopped kale or beet greens
1 teaspoon ground coriander
⅛ teaspoon ground pepper
Pinch of salt
2 tablespoons tahini or low-fat plain yogurt
Fresh parsley for garnish

Method

  1. Prepare lentils: Combine water, lentils, garlic powder, 1/2 teaspoon coriander, cumin, allspice, 1/4 teaspoon salt and sumac (if using) in a medium pot. Bring to a boil. Reduce heat to maintain a simmer, cover and cook until tender, 25 to 30 minutes.

     

  2. Uncover and continue simmering until the liquid reduces slightly, about 5 minutes more. Drain. Stir in lemon juice and 1 teaspoon oil.

     

  3. Prepare vegetables: Heat oil in a large skillet over medium heat, bake in thr oven or airfry! Add garlic and cook until fragrant, 1 to 2 minutes. Add roasted root vegetables and cook, stirring often, until heated through, 2 to 4 minutes. Stir in kale (or beet greens) and cook until just wilted, 2 to 3 minutes. Stir in coriander, pepper and salt.l

Serve the vegetables over the lentils, topped with tahini (or yogurt). Garnish with parsley, if desired.

Credit: Eating Well

NUTRITION, TAYLIA
Valentines Yoghurt Bark

Indulge Healthily: Taylia's Valentine's Yoghurt Bark at Be Well Hawthorn

Ingredients

100g strawberries
40g blueberries
40g raspberries
20g pistachios
300g Greek yoghurt
1tbsp honey
Sprinkle of coconut flakes
Drizzle of chocolate

Method

1. Mix honey and yoghurt and spread over baking paper covered tray.
2. ⁠cut and display fruit, pistachios and coconut to your liking.
3. Heat chocolate in microwave and drizzle over fruit.
4. ⁠freeze overnight.
*muesli, banana and peanut butter are also all great alternatives!

Serves one

Enjoy your easy balanced sweet treat this valentines ❣️

While some legumes take preparation, lentils require no soaking. They’re as easy to make as a serving of pasta and have a much denser nutrient profile. Enjoy this simple and delicious dish with friend and family. We love Creamy Zucchini Noodles with White Lentil Spring Onion Sauce year round!

Ingredients

1/3 cup white lentils, picked over + rinsed

3/4 cup roughly chopped spring onion greens (like chives, green onions or ramp greens; or a mix)

1/4 cup basil leaves

2 tablespoons olive oil

2 tablespoons filtered water

1 teaspoon lemon zest

1 tablespoon fresh lemon juice

1 teaspoon mellow/light miso

1/4 teaspoon pure maple syrup/agave nectar

sea salt and ground black pepper, to taste

 

Noodle Ingredients

4 medium zucchinis

roasted vegetables

extra basil, chopped, for garnish

 

Cheesy Sunflower Sprinkle Ingredients

1/3 cup raw, unsalted sunflower seeds

1 teaspoon nutritional yeast

1/2 teaspoon sea salt

1/4 teaspoon garlic powder

1/4 teaspoon mellow/light miso

Directions 

  1. Start by bringing a medium saucepan of water to a boil over medium-high heat. Add the lentils to the water and stir. Bring the lentils back up to a hearty simmer. Cook the lentils until slightly mushy, about 25 minutes. Drain the lentils and transfer them to the bowl of a food processor.

  2. To the food processor bowl, add the chopped spring onion greens, basil, olive oil, water, lemon zest, lemon juice, miso, maple syrup, salt, and pepper. Run the motor of the food processor on high until you have a smooth and creamy consistency, stopping to scrape the sides down a couple times. Check the sauce for seasoning, adjust, and set aside.

  3. Run the zucchinis through a spiralizer or make strands out of them with a julienne peeler. Place zucchini noodles in a large bowl. Toss zucchini noodles with the spring onion miso sauce, and some salt and pepper to taste. Once noodles are coated, divide them among 4 serving bowls. Top the creamy zucchini noodles with the cheesy sunflower sprinkle, roasted vegetables, and chopped basil. Serve immediately.

Cheesy Sunflower Sprinkle Directions

  1. Combine the sunflower seeds, nutritional yeast, salt, garlic powder, and miso in the bowl of a food processor.

  2. Run the motor of the food processor on high until you have a crumbly, dusty consistency.

  3. Transfer cheesy sunflower sprinkle to another bowl, wipe the food processor bowl out with a dry towel, and return it to the base.

Credit: The First Mess

Luscious and nutty, with a touch of sweetness, peanut butter gives this Broccoli Peanut Soup a rich flavour. Serves 6.

Ingredients

1 1/2 tablespoons olive oil

2 large onions, chopped

2 cloves garlic, minced

3 medium carrots, peeled and sliced

4 cups vegetable broth or water with 2 vegetable bouillon cubes

2 medium apples, peeled, cored, and diced

1 teaspoon good quality curry powder

2/3 cup creamy peanut butter

6 heaping cups finely chopped broccoli (mainly florets; some
tender stems are fine)

Juice of 1/2 lemon

Salt and freshly ground pepper to taste

Pinch of dried hot red pepper flakes, plus more to pass around

Chopped roasted peanuts for garnish, optional

Directions

  1. Heat the oil in a soup pot. Add the onions and sauté over medium-low heat until translucent. Add the garlic and carrots and continue to sauté until all are golden.

  2. Add the broth along with the apples and curry powder. Bring to a slow boil, then lower the heat. Simmer gently over low heat with the cover ajar for 10 to 15 minutes, or until the carrots and apple are tender. Remove from the heat.

  3. Transfer the solid ingredients from the soup pot to a food processor with a slotted spoon. Process until just coarsely pureed, leaving some chunkiness. Stir back into the soup pot. Or skip the food processor and insert an immersion blender into the pot and process until coarsely pureed.

  4. Add the peanut butter to the soup, about half at a time, whisking it in until completely blended. Return to very low heat.

  5. Steam the broccoli in a saucepan with about ¼ cup water, covered, for 5 minutes, or until brightly green and tender-crisp to your liking. Stir into the soup.

  6. If the soup is too thick, add enough water to give it a medium-thick consistency. Stir in the lemon juice, then season with salt, pepper, and red pepper flakes.

  7. Serve at once. Pass around more red pepper flakes and chopped peanuts for topping individual servings, if desired.

Credit: ‘Vegan Soups and Stews for All Seasons (5th edition)’ by Nava Atlas

This tasty Skillet Lemon Chicken with Spinach meal for four can be on the table in under 30mins! Serve over rice, pasta or zucchini noodles, and with crusty bread to mop up all the delicious sauce.

INGREDIENTS

2 tablespoons extra-virgin olive oil

500g boneless, skinless chicken, trimmed and cut into bite-size pieces

1 cup diced red capsicum

½ teaspoon salt

½ teaspoon ground pepper

4 cloves garlic, minced

½ cup dry white wine

1 teaspoon cornstarch

1 medium lemon, zested and juiced

10 cups lightly packed baby spinach

8 teaspoons grated Parmesan cheese

DIRECTIONS

Heat oil in a large skillet over medium-high heat. Add chicken, capsicum, salt and pepper; cook, stirring occasionally, until the chicken is just cooked through, 7 to 9 minutes. Add garlic and cook, stirring, until fragrant, about 1 minute. Whisk wine and cornstarch together in a measuring cup. Add to the pan along with the lemon juice and zest; stir to coat, then bring to a simmer. Add spinach by the handful; cook, stirring, until wilted, about 2 minutes more. Serve sprinkled with Parmesan.

Enjoy this MIND diet recipe from Eating Well!

Is this the best ever Lentil Soup?

Ingredients

  • 2 tablespoons extra-virgin olive oil, divided

  • 1 cup chopped yellow onion

  • 1 cup chopped carrots

  • 1 cup chopped turnip

  • 1 tablespoon chopped fresh thyme

  • 6 cups low-sodium vegetable broth

  • 2 cups brown lentils, rinsed

  • ¾ teaspoon salt

  • 5 cups fresh baby spinach

  • 1 ½ tablespoons balsamic vinegar

  • 3 radishes, cut into matchsticks

  • ¼ cup packed fresh flat-leaf parsley leaves

Directions

  1. Add 1 tablespoon oil to pan or saucepan; heat until shimmering. Add onion, carrots, turnip and thyme; cook, stirring occasionally, until the onion is tender, about 5 minutes. Stir in broth, lentils and salt.

  2. Cover and cook for 15-20mins. Stir in spinach and balsamic vinegar.

  3. Toss radishes and parsley with the remaining 1 tablespoon oil in a small bowl. Ladle the soup and top with the radish mixture.

Enjoy!

Recipe credit: EatingWell

Pumpkin, Sweet Potato and Chia Soup

As our cold winter continues, this special soup has been named the secret for younger, glowing skin. It’s packed with nutrients that love your skin and help you look vibrant.

Ingredients

  • 1 large sweet potato

  • 1/2 kg pumpkin

  •  a piece of ginger root

  •  2 cloves of garlic

  • 3 tbsp olive oil

  • 2 barley rusks

  • 200 ml kefir

  • 1 tbsp chia seeds

  • salt to taste

Directions

  1. Prepare the pumpkin, sweet potato, and ginger by peeling them. Cut the ginger into coarse dice, and chop the sweet potato and pumpkin into medium-sized chunks. Peel and dice or slice the garlic.

  2. In a large frying pan or wok, heat olive oil over medium heat. Sauté the ginger for 30 seconds, then add the sweet potato, continuing to sauté for another minute.

  3. Transfer this mixture to a large soup pot.

  4. In the same frying pan, sauté the pumpkin for a minute, then add the garlic and sauté for another 30 seconds. Stir constantly using a wooden spoon.

  5. Transfer everything to the soup pot.

  6. Add 1 liter of water, approximately 1.5-2 teaspoons of salt, and 1 tablespoon of chia seeds to the soup pot.

  7. Cover and cook over medium heat for about 35 minutes.

  8. After cooking, remove from heat and use a hand blender to mash the soup. Incorporate 200 ml of kefir into the soup by blending it thoroughly.

  9. To serve, place one barley rusk on each plate, drizzle with olive oil, and pour the soup over it.

  10. Sprinkle with additional chia seeds.

Enjoy!

Recipe credit: The Mediterranean Kitchenette

Lentil Gnocchi

Ingredients

  • 1 cup lentil purée

  • 4 ounces (about ½ cup) soft goat cheese

  • 1/2 teaspoon dried rosemary

  • 1/2 teaspoon fine sea salt

  • 3/4 cup flour plus more as needed

Directions

  1. To make the lentil puree, combine 1/2 cup of dried lentils with 1 cup of water with a pinch of salt in a saucepan. Bring to a boil, then simmer for 25-35 minutes, or until lentils are very soft.

  2. Add one cup of lentils to a food processor or high-powered blender and add the goat cheese, rosemary and salt. Blend until smooth.

  3. Pour lentil mixture into a bowl and fold in ¾ cup of flour with a spatula, being careful not to overmix. Add additional flour if needed, a tablespoon at a time, until dough is tacky, but manageable.

  4. Roll handfuls of dough between your palms to create long, thin tubes. Cut into approximately 1-inch pieces.

  5. Bring a pot of salted water to boil. Boil the gnocchi, a few handfuls at a time, until the gnocchi float to the surface. Drain.

  6. To finish: sauté the gnocchi in a little olive oil over medium heat.

Enjoy!

From the Blue Zones Kitchen

One Pot Chicken Risoni

Ingredients

LEMON GARLIC CHICKEN

  • 1 lb / 500g chicken thighs , boneless skinless (or breast), cut into 2 cm / 1″ pieces

  • 2 garlic cloves , finely minced

  • 1 tbsp dried oregano

  • 1 tbsp olive oil

  • 1/2 tbsp lemon juice

  • 1 tsp lemon zest

  • 1/2 tsp each salt and pepper

RISONI

  • 2 tbsp olive oil

  • 2 garlic cloves , minced

  • 1 small onion , finely chopped

  • 2 zucchini (medium, or 1 large) , cut into 1cm / 1/3″ cubes

  • 1 red bell pepper/capsicum , cut into 1cm / 1/3″ cubes

  • 1 tbsp dried oregano

  • 2 1/2 cups chicken broth/stock , low sodium

  • 14 oz / 400g canned crushed tomatoes

  • 1 tbsp tomato paste

  • 1 1/2 cups risoni 

  • 1 1/2 cups cherry tomatoes (1 Australian punnet)

  • 1 tsp cooking salt 

  • 1/2 tsp black pepper

GARNISH (SEMI-OPTIONAL)

  • 2 tbsp lemon juice , drizzling at end

  • 1/2 cup (100g) Greek feta cheese , crumbled

  • Fresh oregano leaves (optional)

Directions

  • Marinade chicken – Combine Marinated Chicken ingredients in a bowl and set aside for marinate for 20 minutes. (Skip if in hurry, can also do overnight)

  • Preheat oven to 180°C/350°F (160°C fan).

  • Brown chicken (raw inside) – Heat 1 tablespoon olive oil in a a large oven proof skillet or pot over high heat. Cook chicken until lightly browned but still pink inside. Remove from skillet.

  • Sauté vegetables – Add 1 tbsp olive oil, garlic and onion. Saute for 1 minute, then add zucchini and bell peppers/capsicum. Cook for 2 minutes.

  • Add everything else – Add risoni, oregano, chicken broth, tomato, tomato paste, salt and pepper.

  • Scatter chicken and cherry tomatoes across the surface (don’t stir in).

  • Bake 15 minutes – Once the liquid comes to a simmer, transfer to the oven (no lid) and bake for 15 minutes (or until risoni is just cooked, tender but still firm). There may be liquid on the surface still – that’s good!

  • Drizzle with lemon – Remove from oven, drizzle with lemon juice. Garnish with feta and fresh oregano leaves, if desired, then serve.

Enjoy!

Credit: Nagi, and RecipeTin Eats

Maple-Roasted Chicken Thighs with Sweet Potato Wedges and Brussels Sprouts

Ingredients

  • 2 tablespoons pure maple syrup

  • 4 teaspoons olive oil

  • 1 tablespoon snipped fresh thyme

  • ½ teaspoon salt

  • ½ teaspoon black pepper

  • .5kg sweet potatoes, peeled and cut into 1-inch wedges

  • .5kg Brussels sprouts, trimmed and halved

  • Nonstick cooking spray

  • 4 bone-in chicken thighs, skinned

  • 3 tablespoons dried cranberries

  • 3 tablespoons chopped pecans, toasted.

Directions

1. Preheat oven to 220 C. In a small bowl combine maple syrup, 1 tsp. of the oil, the thyme, 1/4 tsp. of the salt, and 1/4 tsp. of the pepper. In a large bowl combine sweet potatoes and Brussels sprouts. Drizzle with the remaining 1 tbsp. oil and sprinkle with the remaining 1/4 tsp. salt and 1/4 tsp. pepper; toss to coat.

2. Line a 15×10-inch baking pan with foil. Heat the prepared pan in oven for 5 minutes. Remove pan from oven and coat with cooking spray. Arrange chicken, meaty sides down, in center of pan. Arrange vegetables around chicken. Roast 15 minute

3. Turn chicken and vegetables; brush with maple syrup mixture. Roast 15 minutes more or until chicken is done and potatoes are tender. Serve topped with pecans and cranberries.

Credit: Jamie Gates

Banana Oat Pancakes

Bananas contain tryptophan, the precursor to serotonin, our happy hormone. This recipe also contains oats which help to stabilise blood sugars, as well as important mood-boosting nutrients including iron, magnesium and B vitamins.

Make, eat, share, and enjoy!

Ingredients

125ml oat milk
2 eggs, separated
1 small banana
100g rolled oats
2 tsp baking powder
few drops of vanilla extract
oil, we used avocado oil spray
low-fat yogurt and fruit to top

Method

STEP 1

Put the oat milk, egg yolks, banana, oats, baking powder and vanilla in a blender and process to as smooth a mixture as you can get. Whisk the eggs whites until they hold stiff peaks. Whisk 1-2 tbsp of the whites into the batter, then fold in the rest.

STEP 2

Heat a non-stick pan over a medium heat and spray with a whisper of oil, pour about 2 tbsp of batter into the pan and cook for 1-2 mins, until the base sets and bubbles appear all over the top. Flip and cook the other side for a minute. Repeat in batches, making sure the top looks dryish before attempting the flip, or the centre will collapse.

Credit: Lulu Grimes, Good Food

Let them eat cake!

This intentionally brain boosting ‘Unforgettable Cake’, was a challenge set to master pastry chef, Christopher Thé, well-known as the founder of the famous ‘strawberry watermelon cake’ from Black Star Pastry.

The cake delivers a balanced combination of flavour, texture and nutrition informed by experts in neuroscience, food science and nutrition.

Enjoy!

The Unforgettable Cake

Orange paste: 

1. Place 4 oranges in a pot and cover with cold water. Add 20g of baby spinach, roughly chopped.

2. Bring to the boil and turn down to a simmer. Cook for 90 min or until very tender. Strain and allow to cool. Blend in a food processor until very smooth.

Ermine cream: 

Ingredients: 400g caster sugar 170g plain flour 900ml milk 900g butter 1 tbs vanilla extract 1/2 tsp salt

1. Combine flour and sugar in a pot and toast on medium high heat for a couple of minutes to cook the flour.

2. Add in milk and stir to combine. Bring to a simmer and reduce to medium heat. Cook until the mixture thickens. Make sure you stir constantly to prevent the milk from burning.

3. Pour the mixture into a heat-proof tray and cover with plastic wrap and let cool. Whisk using an electric mixer until light and fluffy.

4. Add flour mixture into butter a little at a time.

5. Add vanilla and salt.

Main cake:

Dry Ingredients: 350g plain flour; 10g baking powder; 1 tsp beetroot powder; 1 tsp turmeric powder; 1 tsp salt

Wet Ingredients: 1 tbs vanilla extract or essence; 120g sour cream; 120ml olive oil; 200g orange paste; 90ml milk

To make cake:

375g caster sugar; 3 large eggs (step 5 below)

1. Spray cake tin with oil and line bottom and sides with baking paper.

2. Preheat oven to 160C.

3. Fold all dry ingredients together.

4. Whisk all wet ingredients together.

5. Whip eggs with sugar until light and fluffy.

6. Fold in wet ingredients.

7. Carefully fold in dry ingredients.

8. Pour mix into prepared tin and smooth flat.

9. Bake for 20min or until a skewer comes out dry.

10. Allow to cool.

Tumeric jelly:

The jelly is made into cubes and applied as a garnish.

Ingredients: 125g caster sugar; 5g turmeric powder; 125g honey; 250ml cold water; 2g agar powder

1. Combine agar powder and caster sugar and whisk well. This will prevent the agar from clumping.

2. Mix all ingredients in a pot and whisk well. Bring to the boil and allow to boil for 1 min while whisking.

3. Pour into trays 1/3cm deep and allow to set in fridge.

Assembly:

1. Place cooled cake on cake board

2. Pipe on ermine cream with a round piping nozzle to create domes

3. Dust domes with desert lime powder (optional)

4. Decorate with slices of blueberries and raspberries

5. Decorate with cubes of turmeric jelly.

Garnish:

Add edible flowers and Geraldton wax leaves.

A recipe never to be forgotten!

Sweet Chilli Tofu Bowl (v)
Serves 5

Sweet Chilli Tofu Bowl (v) Recipe at Be Well Hawthorn

Ingredients:

  • 100g Snow peas
  • 100g Cucumber
  • 100g Capsicum
  • 150g Cherry Tomatoes
  • 75g Edamame
  • 500g packet of coleslaw vege mix.

Tofu Marinade:

  • 1tbsp sweet chilli sauce
  • 1tbsp salt reduced soy sauce
  • 1 tbsp sesame oil
  • 2 cloves garlic
  • 1 tbsp ginger
  • 2tbsp spring onion (green part)
  • 250g firm tofu

Method

  1. Mix chilli, soy, sesame, garlic, ginger, and spring onion together in a large bowl.
  2. Chop tofu into 1-2cm cubes. Add all tofu to marinade bowl and coat well. Refrigerate for 30 minutes-1hr.
  3. Quickly heat the tofu in a pan until the marinade leaves a flavourful aroma.
  4. Place all salad ingredients in a bowl, tossing gently to combine. Add tofu, pouring any leftover marinade over for extra flavour.

* Add any extra toppings you desire e.g., chilli flakes, fresh spring onion, or crumbed feta.

Enjoy your nutritious and easily prepped meal!

* Alter for all taste or dietary preferences

Beetroot Risotto

Ingredients

450g can whole baby beetroot
600ml vegetable stock
50g unsalted butter
1 onion, peeled, finely chopped
2 garlic cloves, crushed
250g arborio risotto rice
2 teaspoons chopped fresh thyme leaves
150ml red wine
75g walnuts, roughly chopped
125g soft goats’ cheese
Wild rocket leaves, to serve

Method

Drain the beetroot juice into a jug and add the vegetable stock to make up about 1 litre.
Melt the butter in a large saucepan over medium heat. Add the onion and garlic and cook until just softened.
Add the rice and thyme and stir to coat the rice grains in the butter.
Add the red wine to the rice and continue cooking until most of the liquid has been absorbed.
Add the stock mixture, a ladleful at a time, stirring to prevent catching and allowing the liquid to be absorbed before adding the next ladleful. Continue for about 20 minutes until the rice is cooked but slightly al dente.
Dice the beetroot into small cubes, and then add to the risotto, along with two-thirds of the chopped walnuts.
To serve, crumble the goats’ cheese over the beetroot risotto, sprinkle with the remaining walnuts and then garnish with some wild rocket.

Recipe from Delicious

Easy, traditional Shakshuka breakfast

Ingredients

  • Vegetables: The base of shakshuka is a mix of sauteed onion, bell pepper, and garlic, along with tomatoes.

  • Spices: The simple combination of paprika, cumin, and chili imparts incredible flavor. 

  • Eggs: The eggs gently poach in the spiced tomato mixture. You can cook them as long as you’d like for your perfect yolk texture. 

Method

Saute the veggies. Dice an onion and red bell pepper and add that to a sauté pan with a little olive oil over medium heat. Stir the veggies for about 5 minutes, or until the onions become translucent. Then add the garlic and spices and stir for another minute, until the mixture is nice and fragrant.

Simmer the eggs on top. Pour in a can of whole peeled tomatoes and use your spatula to break up the tomatoes into smaller pieces. Once this entire mixture is lightly simmering, you can crack your eggs on top. Use your spatula to make little holes for the eggs, then crack an egg into each hole. I use six eggs, though depending on the size of your pan you may use more or less. Reduce the heat to low, and cook for another 5 to 8 minutes or until the eggs are done to your liking.

Garnish with fresh herbs. Before serving, season the eggs with salt and a generous amount of freshly chopped parsley. Enjoy!

Recipe from Downshiftology by Lisa Bryan

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