The NourishFull Kitchen
Roasted Pumpkin and Sweet Potato DipI could eat sweet potato for every meal, the New Zealand version is called kumara and is less sweet than other varieties. Sweet potatoes provide great energy with virtually zero fat, and have loads of Vit C and E. The Center for Science in the Public Interest (CSPI), Washington DC, announced that the sweet potato ranked as the #1 vegetable in nutrition out of 18 vegetables they studied and rated. Pumpkins are in season so its a great time to cook with them, they are also high in iron and B vitamins. Both pumpkin and kumara are nutritionally dense, filling and low GI.
Parsley PestoI love fresh pesto but dislike the amount of oil that often comes with it, this version is Parmesan cheese free, but you can easily add some in if you wish. Parsley grows prolifically in my garden this time of year and is full of iron and vitamin C, great for keeping those winter chills at bay. It is a much cheaper option than basil, I have also substituted it with chickweed, spinach and sundried tomato versions.
Cheesy Bean DipWhile there is no actual cheese in this recipe people are constantly fooled into thinking there is. Nutritional yeast is a great substitute here and this creamy luscious dip is fabulous on crackers, in wraps or dolloped on soup.
Sunflower CrackersCrackers are a great snack but often filled with highly processed grains, sugar, salt and oils. I decided to make a gluten free, health packed version. I suggest making a double batch as these don’t last long in our home as they are devoured in seconds
Warming Super Grain Breakfast BowlThese super grains, are high in essential amino acids, a great source of protein. This dish will fill you up on those chilly mornings.
Munchie Granola MuesliI take this with me when I am hiking, the great thing about it is that you can add any dried fruit or nuts that you like and if you want no sweetener just omit the juice concentrate. Oats are well known for their low GI so are good for filling you up in the mornings.
Buckwheat and Brown Rice BlinisBlinis are a mini pancake of Russian origin; I wanted to experiment with making a quick, easy breakfast snack that was gluten free and nutritious. These hold together well and taste amazing topped with Nut butter, jam and sliced banana, or even maple syrup. You could also use this recipe to make Canapes.
Pea, Mint and Lemon SoupThis has got to be one of the quickest soup recipes in my repertoire. You can always trust most kiwis to have a bag of peas in their freezer and a lemon tree in the back garden. It tastes great and you can swap the mint for coriander or parsley for a different flavour.
Oven Roasted Tomato SoupThis luscious soup is a lovely way to use up a few of the extra tomatoes around harvest time. Tomatoes contain the amazing antioxidant lycopene, roasting them not only intensifies the flavour but makes the lycopene more absorbable in the body. Garlic is also an all round good guy, being anti-bacterial and anti-viral among other great things.
Broccoli and Almond SoupThis soup is a 5pm panic stopper, whip it up in minutes and enjoy the green goodness.
Barley Nut SaladI don’t know where I first found this recipe; it was a wrinkled old newspaper clipping which I adapted to my taste. Always wanting to give credit where credit is due, whoever made the original recipe for this was a genius, it’s totally delicious and often a requested celebration salad.
Tomato Walnut and Basil SaladA quick and easy salad to accompany pasta or to put on toasted fresh bread.
Ka-runch Salad with Grapefruit DressingFresh from the garden you can mix and match with season veggies in this recipe- only rule is that they make that fabulous ‘karunch’ sound when you bite into them. If you don’t have grapefruit just use lemons.
Chop Chop SaladThis salad goes back to living with a dear friend in Christchurch NZ, often we would get home from work open the fridge, look at each other and nod....time for a everything salad. Full of raw goodness, anything goes, just add in whatever needs eating in the fridge (as long as it’s a veggie or possibly a fruit).
ABQ Sushi with Crispy Sesame TofuI love sushi and would eat it for every meal if I could, the only thing I am not so keen on is the processed white rice that is in it. I think this alternative makes it taste even yummier although beware it can fall apart much easier! Amaranth and Quinoa are both ancient grains packed full of essential amino acids and powerful protein. The crispy tofu makes for a fantastic crunch but can easily be omitted.
Forbidden Baked Butternut RisottoA revered variety of rice in ancient China, Forbidden black rice was considered ‘magical’ and reserved for emperors and nobility. Apparently simply possessing a handful of this ‘Forbidden’ rice could lead to punishment by death. Fortunately times have changed and us commoners can now find it in the local supermarket. Using brown and black rice is a nice alternative to Arborio rice and is more nutrient dense and tastes delicious, the nutty and smoky flavour adds a lovely intensity to the dish.
Black Eyed Bean FalafelNot to be confused with the pop sensation the black eyed peas; also known as cowpeas this recipe uses the actual bean/pea (not cut up pop singers). Falafel made from scratch is super easy, just remember to soak beans or chickpeas in advance. If you forget or don’t have time for this then just use canned chickpeas, the texture will be slightly different but they will still taste great. As always I try to reduce the amount of veggie oil I cook with so instead of frying these little guys I bake them in the oven on baking paper- no oil needed. I like to lay out all the ingredients to make pita pockets on the dinner table, the ‘create your own pita pocket party’ is a fun thing to do with your family or for a dinner party. I place warmed pitas, a mix of salad greens, grated carrot, tomatoes, avocado etc along with sauce and hummus on large trays ready to go.
Not Chicken Nuggets with Veggie FriesMy mum and I were talking about the good of days of going to a certain fast food outlet and getting Chicken nuggets, BBQ sauce and fries which got me inspired to come up with a healthier version. The trick here is to press you tofu with a heavy weight for 20mins before hand to squeeze out the water, It makes for a much better texture. Nutritional yeast is a power house food and a fantastic way of increasing your B vitamin intake, especially B12 which is lacking in a lot of diets (even in meat eaters). It can be found in health food stores, if you can’t find it flaky brewer’s yeast is a good substitute but doesn't come with the B12 benefits. I like to cook my veggies without oil so as to not create carcinogens from heating oil past its smoke point, I add flaxseed oil after I have cooked them
Red Pepper Boats with Tamarind Pumpkin StuffingI am on a quest to add less salt in my cooking. From my studies in Plant Based Nutrition I have learnt the detrimental effects that adding 0 much of this to our foods can have. According to Colin T Campbell, a leading professor in the world of plant based diets we only need 250mg of salt per day, which is way less than the standard RDI. Too much sodium in our diet can lead to hypertension, kidney dysfunction and also reduces the body’s ability to absorb potassium. By using sour/ tangy ingredients like the tamarind in this recipe you can greatly cut the amount of salt needed and still pack a flavour punch.
Bircher FruesliI tend not to eat bread or muesli in the morning as I find it sits to heavy in my stomach. Instead I make this, loaded with good fats and protein to help kick start your day. It helps to soak your seeds and nuts overnight to help break down the enzyme inhibitors and start them germinating.
Hearty Quinoa and Garden Veg Hot PotThis is a one pot meal, so easy to prepare and have baking in the oven while you relax in front of the fire and read a book. Quinoa is a super grain packed with essential amino acids. You can substitute the veggies listed for anything that is in season.
Thai Green Burger PattiesA great burger patty mixture, you can change the veggies as you like, beetroot, sweet potato and pumpkin all work well.
Avocado Gnocci with Mustard Sage SauceCooked avocado?! I know it seems strange but it’s actually really good. In this recipe it adds a lovely creaminess and helps to bind the dough. I always was interested in Gnocci but didn’t like the eggs/white flour/ potato that were often in them. The alternative- yummy egg free gluten free balls of goodness! This recipe was adapted to my tastes from Veggiewedgie.
Avocado Lime PieI came up with this recipe when I was working at a festival and helping to run a raw dessert bar, we had sold out of the raw cheesecakes so I needed to whip something up in a hurry. It was a hit and so has become a staple in my kitchen
Cookies 'n' Cream Chia PuddingChia seeds are amazing; I use them in both savoury and sweet recipes. This one is one I wrote for a company called HealthPost using their amazing biobalance range. If you are wanting to make it completely raw opt for cocao rather than cocoa products as the spelling difference signifies the raw/non raw element.
Choc Berry TrufflesThese are divine, with no processed sugar and loads of nutrient dense cocoa, they make a great gift or dinner party treat.
Rawsome Chocolate Avocado MousseSuper quick and easy to put together, tastes amazing. Make sure you use ripe (not over ripe) avocados for the best taste.
Ginger Cashew Bliss BallsBliss balls are great to make at the start of the week ready to pop into your lunch for an on the go snack, full of good oils and protein, you can mix and match with different dried fruits and nuts.
Carrot CakeMy dear friend celebrated her birthday and requested a diary and egg free carrot cake with lots of “yummy bits”. This cake is fantastic for any celebration, lasts well and can be made and frozen (without icing) well in advance. When the time comes to ice it just remove from the freezer and sit it on the bench to defrost for a couple of hours. It’s filled with good things like brazil nuts which are packed with selenium (often lacking in our diets) and flaxseeds for a good hit of omegas.
Slice of HeavenThis virtually guilt free slice is fantastic to wow people with. You could list the things it doesn't have in it- gluten free, refined sugar free, dairy free, added fat free or you could just let them eat it and see the happy faces and tummies. Brown rice flour has become a staple of mine and can be found in most supermarkets. When substituting it for normal flour make sure you add something to help bind the mixture (like egg replacer, tapioca or ground flaxseed) as it does have the gluten that’s in wheat flour.
Chickpea CookiesA recipe similar to this went viral over the internet last year, so I decided to see what all the fuss was about and make my own and I am glad I did, they are delicious!
Brot- No-kneed breadThis recipe was given to me by a friends mum, originally it used white flour but this version uses more whole grain flours. Is super easy, no-kneed and tastes amazing. You can use white or whole meal flour if you prefer.
Corn BreadPolenta is such a comforting dish. This bread is warming and accompanies soups and stews well. Thi recipe was adapted from one of my favourite websites the post punk kitchen
Date PasteThis is a great natural sweetener that you can substitute for any refined sugar in recipes. It stores well in the fridge and tastes amazing. I always have a batch on hand for smoothies, cakes and to spread on toast.
Coconut YoughurtI was pretty excited when I worked out I could make yogurt from coconut cream. This trick here is finding a probiotic capsule that works as some don’t so you may have to give it a few attempts or look on the internet to see what has worked for others, for me proherb’s one works well. You can also use ½ cup of natural soy yogurt to start it.
Miso Glazed Marrow or ZucchiniIt’s that time of year in my garden where one moment I have nice small Zucchinis growing and the next moment I look I have huge marrows. I am always trying to find new ways to use up these monsters and come up with this recipe last night. Miso is a great product as it is fermented and adds good probiotic bacteria to our diets. It has been used in traditional Japanese cooking for hundreds of years.
Almond or Oat MilkAlthough store brought milks are great for the convenience you will be amazed just how easy it is to make your own milks at home, without all the added fillers and emulsifiers.
Almond ChaiWarming and delicious, this spicy sweet drink is great on a cold winter’s night. It also makes a lovely gift. For a richer taste replace water with extra almond milk.
Plum and Almond SmoothieThe sweet and tart flavour combination here keeps you scraping the bottom of your glass long after you have finished, if plums aren't available try it with guavas, feijoas or nectarines. Maca is a great super food used for mood regulation and energy.
Most recipes are gluten free and all are animal product free; created from my own food journey since I diagnosed with (and recovered from) cancer at age 19.
Recipes are my own, from my blog and magazines that I write for along with exclusive, never before published ones.
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