Quinoa and Cranberry Burgers

Quinoa and Cranberry Burgers

These sweet yet savoury mini burgers could be your main dish, or even make them bite-size for canapés. If you don’t have nutritional yeast flakes, don’t worry, but they do add extra vitamin B12 and a slight cheesy taste.

serves 4

100g (3 1/2oz) sweet potato, chopped

3 tbsp olive oil

100g (3 1/2oz/1/2 cup) quinoa

2 tsp bouillon powder

40g (1 1/2oz/1/3 cup) dried cranberries, soaked in water for 4 hours and drained

7g (1/4oz) parsley, chopped

2 heaped tbsp nutritional yeast flakes

15g (1/2oz) arrowroot flour

Pinch of Himalayan pink salt

1 egg white

Olive oil, for sautéing

For the sauce

50g (2oz/1/3 cup) macadamia nuts

2 tsp tahini

1 tsp grated fresh root ginger

Juice of 1 lemon

2 tbsp water

Pinch of cayenne pepper

Pinch of ground cumin

To make the sauce, place all the sauce ingredients in a blender, whizz until smooth and set aside.

Preheat the oven to 170°C/340°F/gas mark 3 1/2.

Place the chopped sweet potato on a baking tray (cookie sheet), drizzle with 2 tablespoons of the olive oil and bake for 30 minutes, until tender. Transfer to a mini food processor (or use a hand-held blender) with the remaining olive oil and blend to a purée. Increase the oven temperature to 180°C/350°F/gas mark 4.

Meanwhile, measure the volume of the quinoa and bring twice the volume of water to the boil in a pan. Add the quinoa and bouillon powder, bring back to the boil, then simmer for 20 minutes, or until the ‘germ’ separates. Drain and set aside.

Place the sweet potato purée in a bowl with the quinoa and the remaining ingredients and mix to a sticky consistency. Form the mixture into 8 burgers.

Heat a little olive oil in a frying pan and, working in batches if necessary, cook the burgers for about 2 minutes on each side, until golden. Transfer to a baking tray (cookie sheet) lined with baking parchment and bake for 10 minutes.

Serve the burgers at once, with the sauce.

WHAT IS HIMALAYAN PINK SALT?

This delicately pink crystalline salt originates from ancient seas. It’s naturally dried by the sun and is totally pure and full of amazing minerals.

 

 

Spicy Tofu Skewers with a Chilli Pesto Dip

Spicy Tofu Skewers with a Chilli Pesto Dip

Tofu loves to soak up flavours… With this easy recipe you can serve an impressively fancy dish very quickly, and the dip is just delectable!

serves 2

1 red onion, chopped

75g (3oz) butternut squash, chopped

1 fennel bulb, chopped

2 tbsp olive oil, plus extra for sautéing

1/2 tsp harissa

200g (7oz) tofu, cubed

First, make the dip (see below). Next, preheat the oven to 180°C/350°F/gas mark 4.

Toss the chopped vegetables in 1 tablespoon of the olive oil, then place on a baking tray (cookie sheet) and bake for 35–40 minutes.

Meanwhile, mix the harissa with the remaining olive oil in a bowl and toss the tofu cubes in the mixture. Heat a frying pan, add the tofu cubes and cook for 6 minutes, turning frequently.

Thread the tofu cubes and roasted vegetables onto wooden skewers and serve at once, with the dip and Mint-and-Mango-Marinated Courgette Spaghetti 

NUTRITIONAL NUGGET

The bright colours of all squashes and pumpkins pack a carotene-rich punch – generally speaking, the richer the colour, the higher the concentration of carotenes, which protect against heart disease. What’s more, they are an excellent source of folic acid, which is important during early pregnancy, and vitamins B1, B6 and C.

Feta, Cucumber and Spinach Salad

Feta, Cucumber and Spinach Salad

This can be thrown together in a nanosecond and is a perfectly balanced meal. It also makes a lovely side dish – with or without the feta, depending on the dish you are serving it with.

serves 4

1/2 tsp bouillon powder

6 tenderstem broccoli stalks

40g (1 1/2oz/1/3 cup) frozen peas, defrosted

1 small yellow pepper, deseeded and diced

1 spring onion (scallion), finely sliced diagonally

60g (2 1/2oz) cucumber, diced

5cm (2in) piece of fresh root ginger, peeled and grated

2 tbsp olive oil

Juice of 1 lemon

100g (3 1/2oz) feta, crumbled

70g (2 3/4oz) baby spinach leaves

Place the bouillon powder in a pan with about 7.5cm (3in) of water, bring to the boil, add the broccoli and simmer for 3 minutes. Add the peas and cook for a further 2 minutes, until the broccoli is just tender and the peas are completely heated through. Drain and set aside.

Place the yellow pepper, spring onion (scallion), cucumber and ginger in a bowl, add the olive oil and lemon juice and stir thoroughly, making sure the ginger is evenly mixed in. Add the broccoli, peas, feta and spinach and toss gently to combine.

Sweetcorn and Broad Bean Fritters

Sweetcorn and Broad Bean Fritters

These colourful fritters are unbelievably delicious. They give you the impression of being substantial and really rather naughty, but leave you feeling light and bright.

serves 2

2 large eggs

100g (3 1/2oz/scant 2/3 cup) frozen sweetcorn, defrosted and drained

115g (3 3/4oz) frozen baby broad (fava) beans, defrosted and drained

50g (2oz/1/3 cup) rice flour

2 tbsp finely chopped coriander (cilantro)

1 bird’s eye chilli (Thai chilli), deseeded and finely chopped

Juice of 1 lime

1/4 tsp Himalayan pink salt Freshly ground black pepper

Sunflower oil, for sautéing

For the dressing

2 tsp white miso

1 tsp agave syrup

1 tsp lemon juice

To make the dressing, whisk the ingredients together and set aside.

To make the fritters, whisk the eggs in a large bowl and add the sweetcorn and broad (fava) beans. Add the flour and stir well to combine. Add the coriander (cilantro) and chilli with the lime juice, season with the salt and plenty of black pepper, and stir in.

Heat a little sunflower oil in a large frying pan and, working in batches, cook spoonfuls of the mixture on both sides, until golden. Depending on the size you want, use 1 or 2 tablespoons of mixture for each fritter.

Serve the fritters with the Feta, Cucumber and Spinach Salad (see next recipe) and accompanied with the dressing.

NUTRITIONAL NUGGET

Sweetcorn is one of the highest sources of vitamin D – so not only do they look sunny, they are!

Simple, Healthy Recipes for Weight Loss

One large concern that i notice with folks that are experiencing problems losing weight is not just deficiencies in inspiration for you to nevertheless any tentativeness to get started today. Generally When i hear, "I don't have the time to make meals. " When considering this, We have build these kind of basic, balanced formulas intended for weight-loss that may maybe you've on the way for you to falling these pounds speedily.

1. Smoothies: The goof may work any blender. Receive a single. The blender not just a goof. Wholesome healthy morning shake formulas intended for weight-loss are certainly not difficult to find. A lot of people prefer to talk about their particular masterpieces with the earth. This is a wonderful that you try out: Mango-Peach Smoothy: Perfect for breakfast every day. Simply just create 1 sliced up peach, 1 sliced up mango, 1/2 goblet regarding lemon juice, in addition to 1/2 goblet regarding reduced fat vanilla soy whole milk. Peanut Butter in addition to Banana Smoothy: This is a tasty treat. Put in a spoonful regarding diminished extra fat peanut butter, 1/2 goblet regarding yogurt, 1/2 goblet gloss over whole milk. And also here's a minor hint: A small area of chocolates is usually a balanced approach to make virtually any healthy morning shake tasty.

2. The feed, any eco-friendly, along with a bean: Here is one more recipke we are able to borrow in the vegetarian weight reduction prepare. And it is any well balanced supper with wonderful reasons for necessary protein in addition to linens. Just about all several are actually speedy for you to warmth in addition to assist. Purely look for a feed. I like to use rice, cous cous, millet, as well as quinoa. And then look for a eco-friendly. My faves are usually turnips, collards, spinach, as well as kale. And lastly, go with a bean. At this time there many these people nevertheless When i tend to stick with chickpeas, bright beans, as well as lima beans.

3. Soups: Include your best vegetables, beans, and/or beef for you to veggie investment as well as reduced fat in addition to lower salt poultry investment in addition to you have got yourself any tasty supper that could make meals as you delight in your Sunday afternoon. These are quite simple to generate inside a crock pot. It isn't really constantly uncomplicated becoming a supper adviser intended for weight-loss. Nevertheless with soup you can commonly make plenty of it at a time in addition to eat the remaining intended for locations in the week. You simply can't get it wrong with this veggie soup. This is one that I love. Simply just create all of the pursuing elements in a pot in addition to simmer to have an hours:

1 teaspoon regarding olive oil
3 sliced zucchinis
1 diced onion
1 may regarding deep blue beans (rinse)
1 diced potato
1 lox reduced fat in addition to lower salt veggie broth 1 handbag refreshing spinach These kinds of balanced formulas intended for weight-loss should have an individual on the way for you to slimming down speedily.

Healthy Soup Recipes That Warm Your Soul

The soup is a miracle food. Not only nutritious and delicious but also usually easy to do and cheap. You do not have to be a carnivore to enjoy the soup. There are a variety of vegetarian and vegan out there that are as good and plentiful as healthy recipes for soup that include some kind of meat .

I don't buy cans of soup recipes. They are full of sodium and just do not have the same taste or texture as homemade soups. In addition, the canning process kills most of the nutrients that are brewing aloud in freshly made soups .Let's face it, there's nothing like the aroma of a pot of simmering soup to fill your house and leave you yearning for a steaming bowl of this curer of all ills.

there really something in the folklore that grandmother chicken soup will cure when sick. In fact, it has been studied. In 1993, the University of Nebraska Medical Center researcher Stephen Rennard, MD, discovered that the family recipe from his wife for chicken soup has anti-inflammatory and actually slowed the development of symptoms cold

the soup definitely  increased the fighting capacity of the cells when bathed in chicken soup. Hot chicken soup also improved the movement of mucus and shortens the duration of a cold. Although you can determine exactly what is the principle of the chicken soup there too, his theory is that the ingredients work together to make a difference in the duration and severity of a cold.
But does not just enjoy soup chicken to reap the benefits of reducing sick time when you have a cold. In fact, all freshly prepared soup containing vegetables, garlic and onion is full of powerful antioxidants and is very healthy soup recipes .
all nutrition can have the same effect on your health, as is chicken soup. Not everyone involved in the soup are carnivores and for those of us looking for vegetarian recipes as alternatives, do not be vegetarian or vegan soup .Versions offer wonderfully warm feeling and potential healing chicken soup. In fact, the vegetarian version could be even more beneficial. So you can match the nutrient content of a soup containing chicken or other meat, to replace the meat with beans and include fresh, organic vegetables - you will do yourself. The vegetarian recipes are lower in saturated fats that are clogging the arteries.