Raw Spicy Thai Green Papaya Salad

This incredible salad is the last of the amazing dishes that I discovered during my stay at the Amatara Wellness Resort in Thailand! It takes just a few moments to throw together and is an iconic dish from this beautiful country.

The salad itself contains an abundance of ingredients that pack a healthy punch, and the pumpkin seed garnish gives it an extra nutritious boost! Also, if spicy isn’t really your thing then you can always make this salad without the addition of the chilli!

Pumpkin seeds are rich in healthy fats, as well as being an excellent source of magnesium and zinc. Studies have suggested that regularly consuming pumpkin seeds could help to keep your blood pressure down and to promote an optimum sleep cycle.

Papaya is another exciting ingredient from this exotic dish, and may not be one that you consume often! Papaya is a rich and colourful source of nutrients, in fact – it has one of the highest vitamin C counts of all of the fruits! It is also an excellent source of potassium, beta-carotene, and lycopene! As well as being a delicious addition to salads, you can also simply enjoy this fruit on its own, or as a juice!

Ready to make this salad for two people?

Ingredients:

Salad

  • 50g long beans, sliced diagonally in 1-2cm pieces
  • 100g green papaya, fine julienne
  • 50g carrot, fine julienne
  • 10g chilli, fine julienne
  • 10g coriander leaves

Dressing

  • ½ tsp sea salt
  • ½ Tbsp lime juice
  • ½ tsp coconut nectar
  • 2 tsp tamari soy sauce
  • 5g garlic, minced

Garnish

  • 10g pumpkin seeds

Method:

Place all of the salad ingredients in a large bowl and lightly mix with a wooden spoon. Next, to make the dressing, mix lime juice, coconut nectar, sea salt, garlic and tamari soy sauce together. You can then pour the dressing over the salad and mix lightly.

Serve your salad onto plates and garnish with a few pumpkin seeds. So simple!

Raw Spicy Thai Green Papaya Salad Julie Montagu

Wellness for Women

If you have seen my wellness for women membership site – Truly Julie – then you will know that I am on a mission to inspire and motivate women to become healthier and happier – and I would love it if you would join me on this journey as we keep moving through 2018!

Also, if you wan to learn about how eating more plant-based foods can enhance your health and your energy levels, then click here now to check out my starter guide!

Thai Green Curry with Vegetables

Following on from the amazing recipe I shared recently for Raw Carrot and Ginger Soup, I would like to share another absolute delight from the kitchen of the beautiful Amatara Resort in Phuket!

You can make this curry with any combination of vegetables that you desire, but great options are baby corn, carrots, courgettes, mushrooms, broccoli, and red pepper.

The inclusion of fresh basil is one of my favourite parts of this recipe, and really helps to create the distinctive and delicious flavour of the dish. It also doesn’t hurt that basil is bursting with goodness, such as vitamin A, vitamin C, vitamin K, manganese, copper, and calcium!

Ingredients:

  • 25g green curry paste
  • 250ml coconut milk
  • 50ml vegetable stock
  • 10ml soy sauce
  • 3g kaffir lime leaves
  • 5g coconut nectar
  • 20g eggplant
  • 15g fresh basil leaves
  • 5g red chilli
  • Small bowl of mixed vegetables
Method:
Heat the coconut milk in a large pan for a few minutes before adding the green curry paste. Stir well.
Oil your wok and add your selection of vegetables. Heat for a few moments and then coat with the curry paste sauce. Add vegetable stock, kaffir lime leaves, soy sauce and coconut nectar to the wok and bring to the boil before adding the eggplant. Add the fresh basil leaves with the chilli and then serve.
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Wellness for Women

If you have seen my wellness for women membership site – Truly Julie – then you will know that I am on a mission to inspire and motivate women to become healthier and happier – and I would love it if you would join me on this journey as we keep moving through 2018!

 

Also, if you wan to learn about how eating more plant-based foods can enhance your health and your energy levels, then click here now to check out my starter guide!

Julie’s Vegan Pizza

If your kids are anything like mine, then there’s a good chance that pizza is one of their favourite dishes. The problem with a lot of store bought pizzas is that they can be high in fat, high in calories, and also contain additional additives and preservatives that aren’t going to do your health any favours!

My recipe for vegan pizza is a simple way to create a fresh, healthy pizza that the kids will still love – all four of mine certainly do!

If you are interested in receiving a downloadable version of this recipe straight to your inbox then enter your email!

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The bases that I recommend are the stone-baked variety from BFree Foods. In case you didn’t catch my last blog post, I’m now a Brand Ambassador for this incredible company,! BFree Foods provide allergen-free foods so that more people can enjoy amazing tasting dishes!

To make two pizzas, you will need the following ingredients:

    • 2 BFree pizza bases
    • 1 red pepper, de-seeded and thinly sliced long-ways
    • 1 yellow pepper, de-seeded and thinly sliced long-ways
    • 10 stalks of tender-stem broccoli
    • 2 handfuls of rocket
    • 1 tin of chopped tomatoes
    • 2 heaped Tbsp of tomato paste
    • 2 white onions, thinly sliced into 1/2 moons
    • 2 tsp of paprika
    • 2 Tbsp of pine nuts
    • Olive oil
    • Agave syrup

Begin by pre-heating your oven to 200C and preparing all of your ingredients.

Take the sliced onions and fry at a medium to high heat with a splash of olive oil. Once the onions have begun to soften, which should take around five minutes, you can then add one tablespoon of agave syrup. This will allow the onions to caramelise, so leave them to do their thing for a further few minutes. After this time, you can remove them from the heat and set aside.

Next, in a food processor, whizz the tinned tomatoes with the tomato paste and one tablespoon of the agave syrup until smooth. Set this aside as you’ll be using it as your red sauce.

Place the red and yellow peppers on a baking sheet and drizzle olive oil over them. Roast in the oven for ten minutes, as they just start to get soft.

Place the broccoli in a shallow pan and cover with 2cm of water. Heat at a medium heat for just five minutes. You can then drain and remove from the heat.

Now it’s time to create your pizza!

Slather the BFree pizza base with your red sauce, top with the caramelised onions, red and yellow peppers, and the broccoli. Each pizza should then get a tablespoon of pine nuts and a sprinkle of paprika!

Cook for 10 minutes (pine nuts will be perfectly toasted) and once out of the oven, top each pizza with a handful of rocket. Enjoy!

BFree Foods Pizza Julie Montagu Vegan

Don’t forget to check out the BFree Foods website for these pizza bases, as well as to see the other amazing foods that they have in their range. You can also like their Facebook page to stay up to date with what they’re up to!

Ten Minute Rainbow Crudités

We are often told that in order to eat for optimum health we need to get the rainbow into our diets – and this is something I absolutely live by!

This dish is my twist on a popular traditional French appetiser. It is absolutely perfect to serve at any party, and can also be served as the starter before a dinner.

If you are interested in receiving a downloadable version of this recipe straight to your inbox then enter your email!

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My Rainbow Crudités is super easy to make and as with many of my recipes, you can make this one in ten minutes or less! Also, you will probably find that you already have the majority of these ingredients in your kitchen.

Ingredients:

For the crudités

  • 1 green pepper, deseeded and sliced
  • 1 red pepper, deseeded and sliced
  • 1 large carrot, cut into sticks
  • 1 gem lettuce, trimmed and pulled apart
  • A handful of raw green beans, trimmed and chopped
  • A handful of radishes, cut in half
  • 1 apple, sliced

For the dip

  • 1 cup of black beans, drained and rinsed
  • 1 roasted red pepper
  • 2 spring onions, chopped (save one for garnish)
  • The juice of one lime
  • 3 tablespoons of olive oil
  • 1 tablespoon of tahini
  • 1/2 a teaspoon of chilli powder
  • 1 teaspoon of cumin
  • 1 teaspoon of chilli flakes

Method:

Once you have prepared the crudités then the next step is to make the dip. You can do this by simply adding all of the ingredients (except one spring onion and the chilli flakes) into your food processor for around one minute. You can then move your dip into a bowl and sprinkle it with the chopped spring onion that you put aside and the chilli flakes.

Serve your crudités on a large plate next to your dip and tuck in!

Want to learn more about how eating more plant-based foods can enhance your health? Click here now to check out my starter guide!

Fall Recipes with the Natural Gourmet Institute

Last week you may have caught my Facebook Live in collaboration the Natural Gourmet Institute! This was a super exciting session during which I prepared two delicious recipes from my first cookbook – Superfoods: The Flexible Approach to Eating More Superfoods. Continue reading Fall Recipes with the Natural Gourmet Institute

Chilli, Lime, Sweet Potato and Rice Bowl

This rice bowl is another one of my super simple to make recipes that doesn’t take much time at all to create! It’s essentially a selection of some of my favourite foods combined to make a delicious lunch or dinner option.

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If you know me then you will know that I LOVE all things hot and spicy – but that doesn’t mean that you have to spice yours up if you don’t want to!

The following recipe makes enough to serve two to three people – depending on how big you want your bowl to be.

Ingredients:

  • 125g of cooked brown rice
  • 400g of cooked black beans, drained and rinsed
  • A handful of coriander
  • 1 garlic clove, chopped
  • 1 red chilli, deseeded and chopped
  • 2 inches of fresh ginger, chopped
  • 3 small sweet potatoes, chopped into small chunks
  • A handful of cashew nuts
  • 2 small handfuls of pumpkin seeds
  • Extra-virgin olive oil
  • Tamari soy sauce
  • 1 lime, sliced in half
  • Maple agave (or your favourite natural sweetener)

Method:

Start by preheating your oven to 200C or 400F. Next, place your sweet potato chunks on an oven tray and drizzle a generous amount of olive oil over them. Roast the potatoes in the oven for 20 minutes.

Place the cashew nuts and pumpkin seeds in a separate oven dish and roast with the potatoes for the final seven minutes of the 20 minutes.

While the sweet potato and the nuts and seeds are roasting you can turn your attention to making your salad dressing. For this you will need to place the ginger, the red chilli, and the garlic in a bowl. You can then take the lime halves and squeeze as much juice as you can into the bowl. Add four tablespoons of olive oil to the mix with two tablespoons of the tamari soy sauce and two tablespoons of the maple agave – or your favourite natural sweetener! Whisk the contents of the bowl together.

Next, take a large handful of the rice and place into each bowl, alongside a large handful of the sweet potato and the black beans and the nuts and seeds. You can then pour the salad dressing over the top of each bowl and sprinkle with coriander.

Want to learn more about how eating more plant-based foods can enhance your health? Click here now to check out my starter guide!

Gut Health and Your Diet

In recent years there has been an emergence of research that has shown just how important the health of the gut is! When your digestive system isn’t doing its thing, all other areas of your health can soon become compromised. Continue reading Gut Health and Your Diet

Miso Aubergines

This recipe is super simple to make and does not take a large amount of time either! It is a great choice when you practically want dinner to just cook itself whilst you get on with other tasks in the evening. It is also a fun plant-based dish to whip together when you have guests over for a BBQ, as you can cook them in advance and then keep them warm on the grill wrapped in aluminium foil!

Aubergines are a vegetable that are at their seasonal best between August and October, so now is the perfect time to make this recipe! This delicious vegetable contains phytonutrients with antioxidant properties which help to protect the body against existing and future damage. Studies have shown that regular consumption of aubergines is great for cardiovascular health as they can help to lower cholesterol levels.

The addition of sesame seeds to this dish brings further health benefits as they are high in copper, calcium, manganese and magnesium, all of which are essential to the proper function of the body. Including sesame seeds in your diet often will help to promote healthy skin, as well as maintaining your oral health. Sesame seeds are also a great plant-based source of protein, with 4.7 grams of protein per ounce of seeds. Additionally, sesame seeds contain an anti-cancer compound known as phytate. Studies have shown that an adequate presence of this compound in the body can slightly lower the risk of a person developing particular types of cancer, such as colorectal cancer.

To make this dish for two people, you will need the following ingredients:

2 aubergines
Rapeseed oil
1 tbsp of miso paste
1 tbsp of maple syrup
1 tbsp of tamari
2 tbsp of sesame seeds

Screen Shot 2016-07-31 at 10.01.02To get started you will first need to slice the aubergines in half and score before drizzling with rapeseed oil. You can then cook them in the oven at 240C for 30 minutes.

While the aubergines are cooking, take a bowl and combine the rest of the ingredients bar the sesame seeds. Once the aubergines are cooked, remove them from the oven and mix the ingredients from the bowl onto them. Place the aubergines back into the oven for five minutes to finish cooking. You can then remove them again, sprinkle them with sesame seeds and serve!

For more recipes like this one that will fill you with goodness, head over to The Flexi Foodie Academy!

Stuffed Sweet Potato

My stuffed sweet potato recipe is the perfect dish to cook up after a particularly taxing day. This is because it will re-energise your mind and nourish your body due to the combination of super healthy ingredients!

Sweet potatoes are packed full of calcium and potassium, as well as an abundance of vitamins A and C. In fact, the gorgeous colour of this vegetable is due to the presence of beta-carotene, which is converted into vitamin A in the body. The presence of this vitamin in adequate amounts is key to the optimum health of your skin, immune system and your vision.

You may not have come across samphire in your cooking before but there are many great reasons to begin making an effort to include it in your diet. This tasty sea vegetable grows in abundance in marshland and along shorelines. It is perfect for adding to salads but some people prefer to boil it as it can often be quite salty. Samphire has a very exciting nutritional makeup, containing a wealth of vitamins A, B and C, as well as being a good source of folic acid. It is thought to be useful for aiding digestion and boosting mental clarity.

Stuffed Sweet Potato2 Julie MontaguTo make this dish for two people, you will need the following ingredients:

2 sweet potatoes
Rapeseed oil
1 onion (finely diced)
2 garlic cloves (finely diced)
100 grams of red split lentils (pre-soaked)
1 tbsp of cumin
1 tbsp turmeric
A handful of samphire

To get started making my stuffed sweet potatoes, you will first need to score each potato. Once this is complete you can drizzle them with olive oil and add a dash of salt and pepper. Place the sweet potatoes in the oven and cook them at 200C for 45 minutes. By this time they should become soft on the inside.

While the potatoes are cooking, add the onion, garlic, cumin and turmeric into a pan with a tablespoon of rapeseed oil and a dash of water. You can then cook this pan on a medium heat until the onions are caramelised. At this point you should add the lentils into the pan too and season with salt and pepper.

Once the sweet potatoes are cooked, remove them from the oven and serve with the lentil mix. Top with samphire and enjoy!

Eating a diet that includes foods bursting with nutrients is essential for the optimum health of your body and mind. To learn more about nutrition and healthy eating, head to my online e-learning portal, The Flexi Foodie Academy!

Almond Tofu Curry

You can’t beat a good curry and this super healthy, super tasty recipe is a testament to that! The sweet potato forms just a small part of the recipe but is actually where a lot of the sustenance and nutrition lies! Sweet potatoes are especially high in vitamin A, vitamin B5, thiamin, niacin and riboflavin! They are also high in carotenoids, which is where their fantastic colour comes from!

Adding tofu to this dish also helps to make it a filling, wholesome meal. Tofu contains beneficial amounts of protein as well as being a great plant-based source of calcium. Tofu also contains a type of phytoestrogens, known as isoflavones. These plant hormones have health boosting properties and are thought to protect against osteoporosis, heart disease and certain types of cancer.

To make this curry for two people you will need the following ingredients:

1 onion, diced
2 chillies, finely chopped
2 cloves of garlic, finely chopped
An inch of ginger, finely chopped
1 cup of whole almonds
1 tablespoon of tamarind paste
A dash of water
1 tablespoon of coconut oil
1 block of firm tofu, cut into chunks
400ml of coconut milk
200ml of vegetable stock
1 large sweet potato, cut into chunks
2 cups of broccoli, chopped
1 cup of fresh spinach

Almond Tofu Curry2To get started you must first place the onion, chillies, garlic, ginger, almonds and tamarind paste into your food processor with a dash of water. You can then blitz into a paste. Feel free to add a dash more water if necessary.

Almond Tofu Curry3You can then add this paste to a large skillet with the coconut oil and cook on a medium heat. After a few moments you should then add in the chunks of tofu. Stir the skillet and cook for 15 minutes before adding in the coconut milk and vegetable stock. Continue to stir well and then add in the sweet potato and broccoli. Leave to cook for ten minutes before you add in the spinach and then cook for a further five minutes before serving.

You can either eat as it is or serve over brown rice or quinoa.

This is a recipe from an upcoming course on my e-learning portal, The Flexi Foodie Academy – head there now to check out what’s already on offer!