vegetables

Instant noodle pot lunch

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In winter I am always looking for easy lunch recipes that are high on vegetables, easy to make and substantial.  Meet the 'instant noodle': throw some leftovers in a glass container and add some courgette noodles.  At lunch, just add hot water and enjoy a warming meal.   

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serves 2

 

instructions

1 courgette, spiralised
1 handful baby spinach, chopped
6 mushrooms, sliced
salmon, cooked
1 spring onion, sliced
curry paste
1 red chili, sliced

 
  1. Layer all the ingredients in a heatproof container starting with the curry paste and building up.

  2. When you are ready to eat: fill the container with boiling water, leave for 5 minutes, enjoy!

notes

  • Use whatever you have left from dinner. Good combinations are: 2 vegetables, a protein (salmon, chicken...) and some curry paste or miso

The perfect green smoothie

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There is no easier way to up your vegetable intake than a morning green smoothie.   Compared to juices, smoothies have the added advantage of containing the whole of the vegetable including the fibres which are crucial for gut health.  I try to include at least two vegetables and prefer to use coconut water instead of (nut)milk for a lighter tasting result.   

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serves 2

 

instructions

1 cucumber, cut in 4
1 handful baby spinach
1 handful kale
1/4 frozen banana
small piece of ginger
250ml coconut water
mint
juice of 1/2 lemon
1 serving protein powder
a few icecubes

 
  1. Blend all the ingredients in a high powered blender until smooth.

  2. Add more coconut water if the smoothie is too thick.

notes

  • This is a very flexible recipe: don't have spinach? use lettuce or kale. don't like mango? use apple

  • If you find the taste of a vegetable based smoothie hard to get used to add some more fruit then gradually reduce fruit and add more vegetables

Chocolate banana bread

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After we cut out sugar and gluten, baking became a real challenge. I find the secret is using butter instead of the often substituted coconut oil.  This recipe is hiding a secret ingredient: courgette!  Rest assured no one will guess it's there though!  

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makes 1

 

instructions

Wet ingredients
300gr bananas
80ml nut milk (1/3 cup)
50gr butter
1 teasp vanilla extract
2 eggs
150gr courgette

Dry ingredients
60gr buckwheat flour (1/2 cup)
60gr almond flour (1/2 cup)
1.5 teasp baking powder
1/2 teasp baking soda
5 tblsp cacao powder
100gr chocolate (min 80%), roughly chopped

Add ons
Banana

 
  1. Preheat oven to 180°C

  2. Mix all wet ingredients in a blender until smooth

  3. Add dry ingredients to blender and mix loosely until just combined

  4. Pour into a cake in

  5. Add a thin slices of banana to the top

  6. Cook for 45 minutes

  7. Let cool slightly before removing from tin and slicing.

notes

  • Slices freeze really well separated with baking paper. Toast in the oven, no need to defrost.