Meatless Monday: Vegan Butterbean, Spinach & Coconut Curry

Meatless Monday is a global message to encourage individuals to omit meat from their diet one day a week. Simple.

This recipe is adapted from The Happy Pear in collaboration with Super Valu, Ireland. It is a mild curry. Depending on your toddlers taste buds, it can be considered toddler friendly whilst containing your 5 a day. I garnished my meal with chilli flakes and salt. In replacement of cashew nuts, I toasted and crushed peanuts. Onion and garlic are optional depending on dietary requirements.

Ingredients

  • 100g sweet potato or white potato, peeled and cubed
  • 1 courgette, cut into quarters
  • ½ carrot, grated
  • 3 x 400g tins of butter beans, drained and rinsed
  • 1 x 400ml tin of coconut milk
  • 1 Kallo low sodium vegetable stock cube, follow packet instructions
  • 2 tbsp mild curry powder
  • ½ lemon, juice only
  • 1 tbsp tamari or soy sauce
  • 100g baby spinach
  • a pinch of ground black pepper
  • ½ tsp chilli flakes, to garnish
  • Salt, to garnish

Made from Scratch

  • In a large saucepan add tsp extra virgin olive oil. Add chopped sweet potatoes, courgette, carrot and saute for a few minutes.
  • Add butterbeans and coconut milk, stock and curry powder. Bring to the boil.
  • Squeeze in the lemon juice and tamarind/soy sauce.
  • Add spinach and allow to wilt.
  • Toast some chopped nuts and garnish your dish.
  • Serve with rice, quinoa or cous cous.

Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch #makeandbakefromscratch and Facebook: Make & Bake From Scratch

Egg Muffins

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This week I was strolling around the supermarket in Abu Dhabi and I stumbled on Golden Irish Fresh Free Range Eggs. Needless to say, I stashed a dozen in the basket whilst deciding what to make. A poached egg, fried egg, boiled or an omelette. Then I had a light bulb moment and thought Egg Muffins. I had an array of vegetables in the fridge and egg muffins are a great recipe to use up all the veg. Egg muffins are a convenient snack for when you are on-the-go , breakfast or like me after the gym.

To the mix I added mashed sweet potatoe, red peppers, garlic, chives, mushrooms, dijon mustard and topped with smashed avocado, chilli, lime and toasted pine nuts.

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Recipe

(makes 12 Muffins)

12 Golden Irish Eggs

145 grams Sweet Potatoe, mashed

Medium sized Red Pepper, chopped

1 punnet Mushrooms, chopped

1 Garlic Clove, grated

Handful of Chives

Dijon Mustard

Make from Scratch:

  • Preheat oven 180 degrees.
  • Boil: sweet potatoe, leave skin on , until soft and mash with  a dash of butter or liquid ( I use Koko coconut milk) and dijon mustard.
  • Wash, chop and saute: red pepper, mushrooms, grated garlic until soft. Mix in with mash potatoe.
  • Crack: eggs into large mixing boil, whisk. Add drop of coconut milk, chives. Mix in vegetable mix.
  • Grease: muffin tray, use 1/4 cup measurement to pour egg muffin mixture into the tray.
  • Bake: for 18-20 minutes until golden brown.

On the side I served smashed avocado, cherry tomatoes, chilli, lime and toasted pine nuts. Delicious.

Be sure to keep an eye out for the Golden Irish Eggs in your supermarket :

Golden Irish Logo “On our farms the crack is mighty and our hens run free. Just like us humans, hens need lots of fresh air and plenty of room to roam around and stretch their legs, in wide-open spaces. Healthier hens mean more nutritious and better tasting eggs”.

Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch #makeandbakefromscratch and Facebook: Make & Bake From Scratch

Eat the rainbow, don’t chase it x

Baked Falafels in a Zoodle & Carrot Nest

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Kick off Mondays with this delicious meat-free dish. I made a batch of these, they are very  handy to store in the fridge or lunch box and heat when the hunger strikes.  Falafels contain a nice variety of vegetables like chickpeas and sweet potatoes, to help you achieve and eat a healthy diet. Added to the dish is zoodles (zucchini spiralized), cherry tomatoes, coriander, shredded carrots and avocado. Sprinkled with sesame seeds, lime juice and chilli flakes.

* TIP: for convenience I buy the shredded carrots, white cabbage and purple cabbage mixes in the supermarket to make salads. They are very handy and quick , plus boost your plant intake.

Ingredients:

1 tin Chickpeas (drained)

1 Extra Large Sweet Potatoe

1/2 tsp. Turmeric,

2 Garlic Cloves,

1 tsp. Cumin, pinch Chilli Flakes, 1 tsp. Coriander Powder, 1 tsp. Tamari Sauce

pinch of Salt & Pepper.

Directions:
1. Peel and boil sweet potatoe, until soft.
2. Pop sweet potatoe, chickpeas, garlic, cumin, chili, coriander, tamari, salt & pepper. Blitz until smooth mixture is formed.
3. Roll the mixture into 4 burger patty shapes , sprinkle on black & white sesame seeds.
4. Pop on a tray & bake until golden brown. I baked for 25 minutes at 180 degrees, or if you want a crispy exterior leave for another 5 minutes.

Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch #makeandbakefromscratch and Facebook: Make & Bake From Scratch

Eat the rainbow, don’t chase it x

Guest Post: Coconut Chicken Curry by Tess Ward, Chef and Food Writer

Tess Ward, Chef and Food Writer and Creator of http://www.tessward.com

 – Cookbook ‘The Naked Diet’ released with Quadrille April 2015

Tess Ward

Perhaps I have always been a little biased when it comes to healthy food. I grew up in a household when ashwaganda, chia and spirulina were as common as milk and sugar, (not that I gave two hoots about them, then) but I certainly had a lucky head start. It was only after getting very ill in India (amoebic dysentery and a parasite that was undetected for 5 years) that I started to take a true interest in wholesome healthful cooking. It was a process of trial and error, learning as I went, followed by an intensive course at Le Cordon Bleu (training as a chef) then a year studying at the Institute of Integrative Nutrition. I quickly learnt that we put into our body everyday is crucial. It is responsible creating out energy, optimising body function and giving us energy and keeping us vibrant and well.

I now feel blessed for my experiences, some of which I didn’t appreciate at the time, and am grateful that it is now my job to share good food with others and work create recipes for others to enjoy. Many thanks to the lovely Lynne for allowing me to share one of my favourite quick and easy curry recipes with you, her lovely readers.

Let me just say now, I advocate the quinoa burger and nut milk revolution as much as the next healthy foodie, but I feel the importance of good quality meat is getting lost somewhere along the way. Meat is good, it provides protein, beneficial vitamins and effectively satiates the body. It is also damn delicious but it has to be good quality. Free range and organic meat I am a stickler for. I feel it is better to have two days a week without so you can splash out on better quality when you do. It is also more cost-effective to buy the cheaper and tastier cuts, like drumsticks then the breasts.

It is all about supplementing the good stuff with more good stuff and finding cheats and tricks to make your favourite foods easy, quick, healthful and delicious.

This curry is lovely with the addition of wilted spinach, steamed broccoli or sautéed kale. Although it is really inauthentic, I like to serve it with Tzatziki and steamed or egg fried rice too.

Here are a few easy kitchen swaps :

  • single cream for coconut milk
  • wheat-based pizza dough for spelt, or gluten-free (I have a great spelt pizza recipe on http://www.tessward.com)
  • sugar for honey, or coconut sugar
  • homogenized cows milk for nut milk
  • sunflower oil for coconut oil
  • margarine for grass-fed butter
  • sweet chilli sauce for harissa

2

Coconut Chicken Curry

Serves 4

  • 400ml can coconut milk
  • small bunch coriander
  • 6 large garlic cloves
  • small piece fresh root ginger, quartered
  • 1-2  green chillies
  • 2 tbsp coconut oil
  • 8 skinless chicken thighs or drumsticks
  • 1 medium onion, finely chopped
  • 1 tsp cinnamon
  • 1½ tsp cumin powder
  • 2 tsp coriander seeds
  • 1 tsp madras curry powder

1

Method:

  • Toast the coriander seeds in a dry pan and set aside. Repeat this process with the remaining spices, to release their flavour.
  • Whizz together the spices, garlic, coriander stalks, onion, ginger and chillies in a food processor with a little water to make a paste.
  • Heat the oil in a large non-stick pan. Brown the chicken pieces well on all sides, then remove. Add  paste to the pan, then cook until most of the liquid has evaporated.
  • Return the chicken, then add the coconut milk. Bring to a boil, cover the pan, then cook for 40-50 mins, removing the lid halfway through cooking so the sauce can thicken. Check the chicken is cooked, stir in the tamarind paste, season to taste, then add a splash of water if the sauce has thickened too much.

Smoked Mackerel with Shredded Beetroot, Carrot & Zucchini Rice

DSC_3815This recipe is similar to a rainbow on your plate, an anti-oxidant rainbow. So many beautiful colours like purple, orange and green. It is bursting with vitamins, minerals and anti-oxidants to nourish your body. The zucchini/courgette rice is not your typical white rice. It is zucchini grated and tossed in the pan with coconut oil.

Mackerel is great source of omega 3 and vitamin D. One should include one to two portions per week of oily fish such as salmon, mackerel and herring; this will meet recommendations of 200mg DHA/day. Docosahexaenoic acid (DHA) is an omega 3 essential fatty acid , it cannot be made in the body, therefore, we must obtain from food sources.

Beetroot is rich in antioxidants like Lycopene. This powerful anti-oxidant is responsible for the maintenance of skin elasticity and protecting the skin from free radicals. Carrots are an abundant source of vitamin A and Beta Carotene.  This recipe is a great way to boost your daily vegetable and fibre intake.

Ingredients

(Serves 1)

1-2 Smoked Mackerel Fillets

1-2 Baby Beets, grated or chopped (you can use pickled, boiled or roasted)

1 medium-sized Carrot, grated

1 medium-sized Zucchini/Courgette, grated

Directions

  • Grate the beetroot, carrots and zucchini. Set beetroot and carrot aside until ready to serve.
  • Zucchini Rice: in a pan on medium melt 1/2  tsp. coconut oil or oil of choice, add grated zucchini and cook for 2-3 minutes, season with salt, pepper and squeeze of lemon juice.
  • Remove mackerel from packet and plate up. Layer your ingredients and pop the mackerel fillet on top.
  • Serving suggestions: toasted flaked almonds and an orange vinaigrette. To make Orange Vinaigrette: 3-4 tablespoons Cold Pressed Olive Oil,1-2 tablespoons Apple Cider Vinegar,1 tablespoon Rice Syrup,1/2 Orange, juice only,1 Orange Slice, Coarse Sea Salt, Fresh Ground Pepper. Pop all ingredients except orange slice in a bowl and whisk until rice syrup is dissolved and emulsified. Add orange slice at the end. Season with salt and pepper. Set aside and serve with meal.  Spoon it over your meal.

Be sure to post pictures on instagram of your creations. Follow me @makeandbakefromscratch #makeandbakefromscratch

Nourish your body from the inside out x

Vegetable Layered Pie Dish

DSC_4122“If more of us valued food and cheer and song above hoarded gold, it would be a merrier world”,  J.R.R. Tolkien

A vegetable layered pie is sort of like a lasagne, crust-less quiche, casserole sort of dish. Instead of sheets of pasta I used beautiful layers of vitamin pumped vegetables. You can prepare this on a Sunday evening and have the leftovers as a lunch in work or it’s a great dish if you have guests coming around because it’s so simple to prepare. Either ways it is a comforting dish to devour and maybe sneak a glass of pinotage in as a treat (one glass not the bottle). I prepared sweet potato mash to accompany the dish. I boil them up and then pop them in food processor with some coconut oil, black pepper and salt, delicious. Also chop some avocado, squeeze of lime juice and a sprinkle of pink salt; perfect combo. This dish is grain free, gluten-free and contains a good balance of macro and micro nutrients. There is also a good balance of fibre.

Ingredients

Serves 4-6 

Meat Sauce

500 grams Free Range, Lean Beef Mince

2 Garlic Cloves, finely chopped

1 tbsp. Cumin

½-1 tsp. Cayenne Pepper (this will depend how spicey you like your food)

1 tin Tomatoes or make your own tomato sauce using a punnet of tomatoes and blitz them in the food processor.

Black Pepper & Salt to season 

Vegetables Layers

2 large carrots, peeled and chopped

1 Egg Plant, chopped

Handful Basil

5-6 Mushrooms

3-4 Courgettes, use a vegetable peeler to make ribbons

Topping                 

 Ricotta Cheese, sprinkled/scattered over the top

How to:

  • Preheat oven 180 degrees. Grease casserole dish with coconut oil.
  • Vegetable Layers: wash, peel and chop carrots. Chop the eggplant and place on a plate and sprinkle salt over; this will drain the excess water. After 5-10 minutes rinse and pat dry eggplant. Lightly fry medium heat (1 t sp. coconut oil) until soft and golden brown. Wash and chop the mushrooms. Wash, top and tail courgette and peel in ribbons/strips using the vegetable peeler.
  • Meat Sauce: In large saucepan add 1 tsp. coconut oil, finely chopped garlic, mince and spices, allow mince to brown. Add tomato sauce bought or homemade. Season.
  • Layering: place chopped carrots on the bottom, meat sauce, eggplant, meat sauce, basil and mushrooms, meat sauce, courgette ribbons. Drizzle a small drop (1 tbsp.) coconut oil over the top and cracked black pepper. This will keep the courgette from drying out.
  • Pop in the oven for 35-40 minutes. After 20-25 minutes remove from the oven and sprinkle ricotta cheese, over the top, pop back in for 15-20 minutes – golden brown.
  • Allow to cool. Serve with sweet potato mash, mixed green salad, chopped avocado, whatever your darling taste buds desire.

Be sure to keep me posted if you try any recipe by posting on instagram: @makeandbakefromscratch or  twitter:@WhelehanLynne

Real Food Rocks & Cookin’ Rolls x

Coconut Chicken & Mixed Herbs, topped with Roasted Dates

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This delicious chicken recipe will satisfy your taste buds for lunch, dinner or tea. I added a Raw Zucchini Ribbon Salad to the mix to boost the vegetable content. Sweet potato wedges roasted in coconut oil would work really well with the recipe too.  The recipe is gluten-free, dairy free and spilling with a good range of macronutrients (protein, fats and carbohydrates). The roasted dates paired with the coconut milk will leave you wanting more. Bon Appetit , enjoy this wholesome recipe.

Ingredients

Serves 2 people 

2-3 Chicken Fillets

165ml Coconut Milk

1 Garlic Clove, finely chopped

1 Purple Onion, finely chopped

1 tbsp. Mixed Herbs

Pink Salt & Black Pepper to season

Roasted Dates

2-3 Medjool Dates , remove stones

Raw Zucchini Ribbons

2-3 medium size Zucchini/Courgette

Homemade Pesto

Large handful Basil

Handful Walnuts

4 tablespoons of Extra Virgin Olive Oil

1 Garlic Clove

Sprinkle Chilli Flakes

Pinch of Pink Rock Salt

Black Pepper

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Method

  • Wash and chop garlic and onion.
  • Add 1 tsp. extra virgin coconut oil to a medium-sized saucepan on medium heat. Pop in veggies, chicken and mixed herbs. Allow to sauté. Pour coconut milk over the chicken and simmer on low heat for 10-15minutes.
  • Roasted Dates: pit medjool dates. Pop on a lined baking tray. Throw into the oven 180 degrees for 10-15 minutes until golden brown. Remove, allow to cool. Once they cool they will become crispy/chewy (similar texture to toffees), cut into strips (I use a scissors).
  • Zucchini/Courgette Ribbons: wash, top and tail. Grab your potato peeler and proceed to peel the zucchini in ribbons/strips. Pop the ribbons/strips in a glass bowl. For added flavour I added 1 tbsp. homemade pesto, mixed through the ribbons.
  • Homemade Pesto: Pop in food processor and blend until all ingredients are combined. Store in glass jar in the fridge.
  • Serve the dish with chopped roasted dates on top, sprinkle sesame seeds and a side of zucchini ribbons smothered in homemade pesto.

 Be sure to keep me posted if you try any recipe by posting on instagram: @makeandbakefromscratch or  twitter:@WhelehanLynne

Real Food Rocks & Cookin’ Rolls x

Refuel, Replenish & Rehydrate

You have just finished an awesome, sweaty, pumping workout. Now you must decide what to eat and refuel your muscles.  There is no set rule for how I eat meals I tend to mix and match what is in the fridge and what suits my needs at that time. My plate can look like a pick ‘n’ mix bag. Load your plate up with veggies, make it look like a kaleidoscope of colours. This post contains three post workout recipes to help you stay on track to achieving your health and fitness goals.

Here is an piece wrote  about Nutrition “15 Myths You Want to Know”. Jeremy Loenneke (PhD student in Exercise Physiology at the University of Oklahoma) dispels the myth about nutrition after working out. Read more nutrition myths here: 15 Myths You Want to Know

The biggest nutrition myth in my mind is the idea that a person must consume protein within 30 minutes of exercise to see muscular adaptation from that exercise bout. 

Although this is known as “fact” in many circles, the scientific basis for such a claim has little data to support it.  In fact, the idea that all muscular gains are lost 30 minutes after completing an exercise bout unless food is eaten doesn’t seem to make sense from any biological perspective. 

Esmarck et al. 2001 is the most commonly used citation to support this “window of opportunity”.  That study took older untrained men (74 years) and had them resistance train for 12 weeks.  One group had 10g of protein immediately post and the other group had 10g of protein 2 hours later.  The group that had protein immediately post exercise saw increases in muscle size, however, the other group saw no change in muscle mass.  The fact that one group exercises for 12 weeks and saw no increase in muscle mass whatsoever should be a red flag because resistance exercise has been shown to increase muscle mass in numerous studies (elderly included) not giving protein immediately post exercise. 

Recently, a well-controlled study by Erskine et al. 2012 presented data in untrained healthy men (23 years) who worked out for 12 weeks.  One group consumed 20g of whey protein immediately post exercise and the other group consumed a placebo.  In addition, participants were instructed to consume only water in the 2 hours before and 1.5 hours after each training session.  What they found was that the muscle size and strength gains following exercise were identical between groups.  This means that consuming protein immediately post exercise did not offer any additional benefit.

The point I am trying to make is that there is nothing magical about placing all of one’s focus onto one meal during the day. There is nothing wrong with consuming protein immediately post workout, however, it is important to understand that it will not hurt ones muscle gains if they wait until they get home or even later to eat a meal. The focus should not be on one meal, it should be on all meals.  A person should focus on consuming adequate protein, carbohydrate, and fat at each one of their meals.  Specifically, one should focus on maximizing their muscle protein synthetic response about every 4 hours and recent data suggests that distributing protein evenly throughout those meals is beneficial.  I would then place their training between anyone of those meals.

For example, if a person’s eating schedule was

Meal 1: 8am

Meal 2: 12pm

Meal 3: 4pm

Meal 4: 8pm

I would recommend that they work out anytime between Meal 1 and Meal 4.  This strategy focuses on hitting sufficient macronutrients at all meals not just one meal.

In conclusion, there doesn’t appear to be anything magical about consuming protein immediately post exercise for improving muscle size and strength. However, although the data doesn’t support this “window of opportunity” it will undoubtedly stick around as “fact” by those who wish to believe it to be true in the face of evidence directly to the contrary.  Remember that all meals are important, not just the post-workout.

References:

Esmarck et al. “Timing of postexercise protein intake is important for muscle hypertrophy with resistance training in elderly humans.”  Journal of Physiology (2001), 535.1, 301-311.

Erskine et al. “Whey protein does not enhance the adaptations to elbow flexor resistance training.” Medicine and Science in Sports and Exercise (2012), 44(9), 1791-1800.

Oven Baked Salmon with a Rainbow Salad

DSC_3600“To enjoy the glow of good health, you must exercise”, Gene Tunney.

Ingredients

1 Salmon Fillet

Lettuce, any kind, roughly chopped

½ Pepper, yellow or red

4-5 Cherries

Handful Blueberries

Cucumber, thin slices

Flaked Almonds, toasted

Salad Dressing

3-4 tablespoons Cold Pressed Olive Oil

1 tablespoons Apple Cider Vinegar

1 tablespoon Rice Syrup/Honey

1/2 Orange, juice only

1 Orange Slice

Coarse Sea Salt

Fresh Ground Pepper

Method

  • Preheat oven at 180 degrees.
  • Lin foil with coconut oil, place salmon on top and season with salt, pepper and lemon juice. Place on a baking tray. Bake for 12-15 minutes until salmon is cooked thoroughly.
  • Cut yellow/red pepper into chunks and place under a medium heat grill. Allow to soften and brown. Cut into strips for the salad. Next, place 1 tbsp. flaked almonds on a baking tray and toast until lightly brown, set aside until ready to serve.
  • Wash and chop all salad ingredients and place pop onto your serving plate.
  • Salad Dressing: Pop all ingredients except orange slice in a bowl and whisk until rice syrup is dissolved and emulsified. Add orange slice at the end. Season with salt and pepper. Set aside and serve with meal.  Spoon it over your salad. Store any leftover dressing in a glass jar in the fridge.
  • Once everything is ready , plate up and nourish your body.

Protein Punch: Pumpkin & Cacao Smoothie

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This post workout Smoothie is great to help way to replenish your muscles. It contains pumpkin, banana, coconut water, raw cacao and cinnamon. To boost the protein content you could add a scoop of whey isolate protein (chocolate or vanilla flavour) or one raw egg. A brand I am fond of in South Africa is Absolute Organix they sell a whey isolate or a raw vegan protein powder. If sourcing pumpkin is difficult use sweet potato puree as an alternative.  Sweet Potato puree is made the same way as pumpkin puree. You can store it in the fridge in an airtight container. It works really nice in coconut flour pancakes too.

Pumpkin is a great source of beta carotene, potassium and copper. Adding a banana to a post workout Smoothie will help energize your body, it is packed with potassium an electrolyte. Electrolyte restoration is paramount after a workout. Coconut water adds a nice sweet flavour and is a low fructose drink, full of electrolytes to rehydrate the body. The cacao powder will give the Smoothie a chocolate flavour and is a powerhouse of antioxidants.

Ingredients

2 tablespoons Pumpkin Puree (visit how to make Pumpkin Puree)

½ Banana

1 cup Coconut Water

1-2 teaspoon Raw Cacao Powder

½ tsp. Cinnamon

*optional: 1 scoop Whey Isolate Protein or Raw Vegan Protein Powder

Method

  • Pop in blender, blitz until smooth consistency. Pour in a glass and add some ice.

Basil Omelette with Grilled Tomatoes, Goats Cheese & Homemade Pesto 

Eggs are a great addition to your fridge. They are very versatile and can used in sweet and savoury dishes.

basil omlette

Basil Omelette

2 Free Range Eggs

Handful Fresh Basil Leaves

Pinch Pink Rock Salt

Black Pepper

Sprinkle Goats Cheese on top, can be omitted

Grilled Cherry Tomatoes

Coriander & Basil Pesto

Large handful Coriander

Large handful Basil

1 Garlic Clove

1 small Chilli, de-seeded

1 tsp. Cumin Seeds or Powder

1 tablespoon Unpasteurised Apple Cider Vinegar ( I use Braggs or Biona)

1/2 cup Cold Pressed Olive Oil

Salt & Pepper to season

Method:

  • Basil Omelette: Pop eggs, basil and seasoning into a food processor/blender and blitz until combined. On a medium heat pan, melt ½ tsp. coconut oil and pour omelette mixture into the pan. Cook for about 4-5 minutes or until the egg is set and firm, toss some goats cheese on top. Place under a medium heat grill and lightly brown the top of the omelette.
  • Grilled Tomatoes: Line an oven dish with tin foil and pop in a handful of cherry tomatoes. Place under the grill at medium temperature and grill tomatoes until they blister. I like to brown the skin. I love the taste. I usually store any leftover tomatoes in an airtight container in the fridge and use them in salads.
  • Coriander & Basil Pesto: Chop chilli and peel garlic. Pop all ingredients into food processor and blitz until combined. Pour into a glass jar and store in the fridge until ready to serve. It will keep in the fridge for a week and you can add it to salads, chicken, beef or your favourite fish. I like to mix it into my cauliflower mash for extra flavour.

WIth these recipes you will be on the right path to fighting fit and keeping your body nourished. Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram: @makeandbakefromscratch

Real Food Rocks & Cookin’ Rolls x

Raw Carrot, Zucchini, Apricot & Poppy Seed Summer Salad with an Orange Vinaigrette

DSC_3536“Everything in moderation, including moderation”, Oscar Wilde

I am back in South Africa after a three-week break in Ireland. It was a great trip and the weather was similar to South Africa. In twenty years from now people will say to each other “Do you remember the summer of 2013”, for those who missed it , shame. We had the bbq going crazy over the three weeks. As you can see in the above image, the Master Chef a.k.a My Dad is breaking out his culinary skills and preparing the bbq for some succulent Rib Eye Steaks, pictured below. As you can see he is cooking up a creamy mushroom sauce in the pan and will enjoy it with a nice Spanish Rioja, “Finca Labarca”. For dessert, Mam baked pears and apples in coconut oil and cinnamon then topped it with COYO yogurt. COYO yogurt is a dairy free yogurt made from coconut milk “heaven in a mouthful”.  It is important to break out every now and then and that is exactly what I did when I sat down to eat this comforting home cooked feast.

DSC_3548I added my own culinary twists to the mix and made a “Carrot, Zucchini, Apricot & Poppy Seed Raw Salad with an Orange Vinaigrette”.  Carrots are packed with Vitamin A, K and C.  Zucchini or Courgettes are bursting with vitamin A, C, folate, potassium and lutein. They are 95% water. Apricots contain powerful antioxidants and great for digestion. Poppy seeds are an excellent of source B-complex vitamins such as thiamine, pantothenic acid, pyridoxine, riboflavin, niacin, and folic acid. The zucchini or courgettes were picked from this abundant garden in Rathdrum, Co. Wicklow, Ireland.

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To make the salad I used:

4 Large Carrots

2 Medium Sized Zucchini’s

6-7 Organic Dried Apricots

1 tablespoon Poppy Seeds, sprinkle over the salad mix

  • Wash the veg. Top and tail the carrots and zucchini. Use a potato peeler and shave off the first layer on the vegetables. Next shave the vegetables in strips as seen in the image above. Shave with peeler until you have reached the core, I ate the leftovers raw. 
  • Chop dried apricots in strips and toss in salad mix. Sprinkle poppy seeds all over the top.

To make the Orange Vinaigrette you will need:

3-4 tablespoons Cold Pressed Olive Oil

1-2 tablespoons Apple Cider Vinegar

1 tablespoon Rice Syrup

1/2 Orange, juice only

1 Orange Slice

Coarse Sea Salt

Fresh Ground Pepper

  • Pop all ingredients except orange slice in a bowl and whisk until rice syrup is dissolved and emulsified. Add orange slice at the end. Season with salt and pepper. Set aside and serve with meal.  Spoon it over your salad.

Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch

Real Food Rocks & Cookin’ Rolls x

One Pot Wonders

Cover_Jen Fitness July 2013

This is a feature I wrote for Fitness magazine for July-August 2013 called “One Pot Wonders”, these delicious, healthy recipes will keep you looking good and feeling great. Click One Pot Wonders to view the article.

Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch

Real Food Rocks & Cookin’ Rolls x