All Posts by vitalassurance

Choc-Mint Smoothie

The flavour combination of chocolate and mint is a classic. This smoothie is rich in antioxidants, and provides so much nourishment, it will keep you feeling full for hours.

Ingredients:1.5 cups almond or cashew mylk½ frozen banana2 pitted dates2 tablespoons cacao nibs1 tablespoon cacao½ tablespoon flaxseeds1 teaspoon vanilla essenceFew drops peppermint essenceFew fresh mint leavesHandful spinach leavesMethod:Place all ingredients in a high speed blender and blend until smooth.If you prefer a little crunch, hold off from adding the cacao nibs until the end and then pulse them in for a few seconds.Serves 1

Tamari Marinated Salmon

Over the past year I have found it increasingly difficult to eat Asian inspired foods out in a restaurant as all the sauces and marinades are packed with refined sugar and if you ask for adjustments to be made, the usual response is that they can’t accommodate as the food will be very bland and they prefer for me not to have that experience. However Asian food does not have to be bland at all without the inclusion of refined sugar. Try out this recipe and let me know what you think.

Ingredients4 x 180g Salmon fillets½ cup tamari1 garlic glove minced1-2 tablespoons raw honey (depending on how sweet you like it)¼ teaspoon sea salt2 tablespoons sesame seedsMethod:Prepare marinade by combining tamari, garlic, honey, salt and sesame seeds.Marinade salmon for up to 30 minutes prior to cooking.Preheat oven to 180 degrees.Prepare salmon by placing skin side down on tray lined with baking paper.Bake for 15-20 minutes depending on how you like to eat your salmon.Serves 4

Acai Bowl

Acai berries are considered one of the healthiest berries and one of nature’s superfoods. They are low in sugar, anti-oxidant rich, and high in calcium, fibre, iron and vitamin K. The properties contained in acai berries are linked to the prevention of health problems such as arthritis, inflammation, obesity, heart disease, oxidative stress and cancer. With each mouthful you get that burst of chocolate, berry flavour, so no wonder why people question whether it actually is healthy!

Ingredients1 cup coconut water / almond mylk1 packet frozen acai½ frozen banana¼ cup blueberries1 handful spinach1 tablespoon cinnamon1 tablespoon macca (optional)MethodPlace all ingredients in a high speed blender. Blend until smooth.Pour into a bowl and serve with toppings such as shredded coconut, fresh berries, cacao nibs, granola or chia seeds.Serves 1

Baba Ganoush

Middle Eastern Cuisine has always been a favourite of mine. The food is so fresh and bursting with flavours. I will always have a freshly made dip in the fridge ready as an option for a snack. A little extra time is needed to make my baba ganoush dip due to the initial roasting of the eggplant, but at the end of it, you will be thankful that you made it.

Ingredients2 large eggplants, roasted½ lemon, juiced2 garlic cloves, minced1 teaspoon cumin2 tablespoons tahinisalt and pepper to tasteMethodPreheat oven to 200 degrees. Pin prick the eggplant and place on a baking tray in the oven, roasting for 35-45 minutes until the eggplant begins to look sunken.Place eggplant in a bowl of cold water once removed from oven and wait a few minutes.Once eggplant has cooled slightly, peel the skin away and add the flesh to a blender.Add all other ingredients and blend until nice and smooth. Adjust seasoning as required.Makes approximately 1.5 cups

Chicken Bruschetta Style

Italian meets Greek in this one pot wonder. The flavour combination of the oregano seasoned chicken cooked in a classic tomato and basil sauce will make you want to go back for seconds. This dish can be prepared one day ahead to allow the flavour to be absorbed, and is also a dish that freezes well (if there are any leftovers!).

Ingredients8 chicken steaks2 tablespoons dried oreganosalt and pepper1 tablespoon olive oil8-10 Roma tomatoes, chopped6 cloves of garlic, crushed½ cup fresh basil, choppedMethodPrepare chicken steaks by cutting them in half and seasoning with oregano, salt and pepper.Heat the oil in a heavy based saucepan that can be also transferred to the oven.Brown the chicken steaks on each side for 3-4 minutes. Whilst the chicken is cooking, prepare your tomatoes, garlic and basil, mixing them together in a bowl and seasoning with salt and pepper.Remove the chicken steaks and keep aside.Pre-heat oven to 180 degrees.In the same saucepan, place your tomato mixture and simmer on low heat for 5-6 minutes, stirring constantly.Return chicken to saucepan, cover and place in the oven to cook for 35-40 minutes until chicken is tender. Check regularly to ensure that chicken is covered in sauce.Serves 8

Kale and Papaya Salad

This recipe was inspired by my visit to the local fruit and vegetable store. It’s simple with only a few ingredients, but exotic. This is the first time that I have used papaya in any of my dishes, but now that I have found it, I think it may become a regular. The sweetness of it really balances out the bitterness of the kale.

Ingredients1 bunch kale, de-stemmed and washed1 tablespoon olive oil1 tablespoon lemon juice½ teaspoon salt¼ papaya, deseeded and thinly sliced1 carrot, peeled and grated2 spring onions, sliced diagonally1 tablespoon sesame seedsDressing1 tablespoon olive oil1 tablespoon sesame oil2 tablespoons brown rice vinegar1 tablespoon miso paste1 teaspoon honey1 garlic clove, mincedMethodPrepare dressing by placing all ingredients in a small jar and mix well. Set aside.Place kale in a bowl and massage in the oil, lemon and salt until kale is soft.Add the remainder of the salad ingredients.When ready to serve, drizzle with dressing and mix well.Serves 4

Coleslaw Salad

From a young age I have always enjoyed eating coleslaw, especially on a warm summer’s night when we had barbecues. However, coleslaw as you know it is full of mayonnaise, and not very good for you. This coleslaw is a fresh healthy take on the old classic, but still hits the spot.

Ingredients:¼ white cabbage, thinly sliced¼ red cabbage, thinly sliced5 gherkins, diced¼ cup dill, choppedDressing:2 tablespoons olive oil2 tablespoons apple cider vinegarSalt & pepper to tasteMethod:Using a food processor, mandolin or knife thinly slice the white and red cabbage.Prepare gherkins and dill and toss it all together.Add dressing ingredients to salad and mix well.Serves 4-6