White Bean Dip

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Today I want to share my recent White Bean Dip Recipe video! This dish takes less than ten minutes to create and is great for serving as a side during a dinner party, or also just as a snack for one!

Several of the ingredients in my White Bean Dip, such as the garlic and olive oil, are fantastic for providing your body with the energy that it needs, as well as being helpful for protecting the immune system. Additionally, the cannellini beans are an amazing source of fibre, making them great for weight loss and optimum digestion.

Turmeric is one of my star ingredients and is something that I try to include in my diet every single day. One of the best things about turmeric is that it is super anti-inflammatory, meaning it can keep levels of inflammation in the body at a positive level. It also helps to protect against the onset of certain health conditions, such as some types of cancer, Alzheimer’s disease, dementia and liver damage.

Ingredients:

400g cannellini beans
1 tbsp of apple cider vinegar
1/4 cup of olive oil
1 cloves of garlic, minced
1 tsp of turmeric
1 inch of fresh ginger, chopped
Pumpkin Seeds
Pistachios

Method:

Take the canned cannellini beans and drain the water before adding them to your food processor with a quarter cup of olive oil. You can then add in the tablespoon of apple cider vinegar, the teaspoon of turmeric, the minced garlic and the chopped ginger.

Blitz the contents of your food processor until your dip has the consistency of hummus. You can then scoop it out and place it into a bowl to serve. Top with pistachios and pumpkin seeds and you are good to go!

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Shaved Brussels Sprout Salad

This salad looks fantastic as a side dish to a main meal at a dinner party but can also make an indulgent meal for one! Not only does it look amazing but it will also do great things for your body due to the wealth of goodness found within! Brussels sprouts are cruciferous vegetables that contain a unique range of antioxidants. They are super low in calories at just 28 calories for half a cooked cup! Brussels sprouts are also full of fibre which makes them perfect for digestive health as well as preventing constipation and keeping your colon healthy.

The addition of raisins to this salad not only helps to make it look more interesting but also gives the flavour a nice twist. Raisins are known to improve eye health and the health of your bones so double bonus!

To make a huge portion of this for yourself, you will need the following ingredients:

For the salad:

450g of uncooked Brussels sprouts
2 large handfuls of rocket
A large handful of parsley
100g of toasted pine nuts
A large handful of raisins
A large handful of dried cranberries
1 avocado, sliced or cut into cubes

For the dressing:

Juice of 1 lemon
1 Tbsp. of apple cider vinegar
1 Tbsp. of honey
1 Tbsp. of olive oil

Using a hand grater or mandoline, grate the Brussels sprouts and then add the shaved Brussels sprouts to a large salad bowl. You can then add the rocket, parsley, toasted pine nuts, raisins and cranberries into the bowl too. And, of course, the avocado. Next, in a small bowl, whisk the dressing ingredients together and pour them over the salad. 

This is wonderful and delicious salad where you and your guests will be surprised that Brussels sprouts make such a wonderful meal!  I also find that it is perfect for American Thanksgiving too!

For more healthy recipes like this one plus some great nutrition advice, head over to The Flexi Foodie Academy!

Beetroot, Pear and Walnut Wrap

When I created this recipe, I did it entirely for my 14 year old who prefers to take her lunch to school since she recently proclaimed: ‘I’m Vegan!’  So school lunches at school, are rarely ever vegan…..(as much as I’d like them to be!)  I wanted to create something different for her that was also very portable too.  She does a lot of quinoa salads which is fantastic, but I wanted to surprise her with something truly different.  Being her mom, I knew she liked beetroot, wild rice, avocado, sultanas, pear and walnuts and she also likes her veggie burritos – so that’s why I incorporated a whole wheat tortilla as well.   Think of this a jam packed wrap of nutrients, vitamins and minerals.  Score, score, score.

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Let’s zoom in on Beetroot for a sec…..

These ruby red beets can definitely help you maintain a healthy lifestyle.  Research has shown that beets can help reduce blood pressure because of a gas that beets produce called nitric oxide which helps to lower blood pressure.  Hurray!  But there’s more…..

Beets are superior in antioxidants…I mean, just look at the colour! Betacyanin, the lovely pigment that gives beetroot its colour, is THE antioxidant.  And remember, antioxidants can help reduce the bad cholesterol (LDL), which in turn protect are amazing artery walls!

Pregnant or wanting to be?  Well, this beet is one of the best sources of folic acid.  And folic acid is essential to the development of the baby’s spinal cord especially during the first three months of pregnancy.  But not only are beets good for the developing baby, but they’re good for the mom-to-be as they contain iron which believe it or not is a fantastic fatigue fighter!

And for those of us worried about osteoporosis….well….beetroot contains the mineral silica which totally helps the body to utilise the calcium we consume.

Beetroot is low in calories and pretty much fat free.  Even though it has a Glycaemic Index of 64, it has an incredibly low Glycaemic Load of 2,9 which in layman’s terms means that it’s converted into sugars very slowly and in turn helps to keep our blood sugar levels at an even keel.

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And now to the creation which makes about 8 wonderful wraps.

For the Beetroot and Walnut paste:

4 – 5 cooked beetroots, roughly chopped

2 garlic cloves, crushed

small handful of coriander

small handful of parsley

50g walnuts

1 tsp. coconut oil

2 tsp. apple cider vinegar

himalayan pink salt, to taste

Literally throw everything into your blender or food processor to create your amazing paste.  Transfer to a bowl for later.

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For the Wild Rice Filling:  (Also, you will need 8 whole wheat tortillas!)

200g wild rice

1 tsp. caraway seeds

finely grated zest and juice of 1 lime

75g sultanas

100g toasted, flaked almonds

4 large romain lettuce leaves (torn in half)

2 avocados

3 small pears, grated

pink salt, to taste

Bring app. 500 ml of water to a boil and add in the wild rice, caraway seeds and salt.  Simmer for about 15-20 minutes until tender and all of the liquid is absorbed.  Allow to cool.  Once cooled, add the lime zest and juice, sultanas and almonds – stir in well to combine!

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To Assemble:

Scoop 2 Tablespoons of the beetroot and walnut filling in the middle of each tortilla and cover with one of the torn romaine lettuce leaves.  On top of the lettuce leaf, place a couple of heaped spoonfuls of the wild rice filling.  Finish off with a couple slices of avocado and grated pear.

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Fold the top and bottom edges over the filling and roll the entire tortilla from left to right to wrap it all up.  Yum, Yum, Yum – you are Done, Done, Done!

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Cauliflower, Sultana & Almond Salad with Turmeric Dressing

As crazy as this dish sounds, it is frickin’ unreal – like SO good!  So, I urge you to try it as soon as possible!  And the great news is that this dressing can be used to top a load of steamed or roasted veg as well.   I did an earlier post on turmeric called Turmeric is the New Kale!  So, check that one out to  read about all the amazing benefits of turmeric.  However,  I wanted to post just a quick blip on some of the benefits of turmeric anyhoo….. So check this list out below.

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Turmeric is SHAMAZING because…..

  1. It is a natural antiseptic and antibacterial agent, useful in disinfecting cuts and burns.
  2. Reduces the risk of childhood leukemia.
  3. It’s a natural liver detoxifier.
  4. Turmeric may prevent and slow the progression of Alzheimer’s disease by removing amyloyd plaque buildup in the brain.
  5. It may prevent metastases from occurring in many different forms of cancer.
  6. It is a potent natural anti-inflammatory that works as well as many anti-inflammatory drugs but without the side effects.

P1080799But the reason I combined this turmeric dressing with cauliflower is this….When combined with cauliflower, it has shown to prevent prostate cancer and stop the growth of existing prostate cancer.  So there you have it guys, let’s go and make this salad!

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Grab these ingredients which I bet most of which you probably already have in your kitchen!

For the Salad:

1 Cauliflower, broken into small florets

2 small red onion, sliced

1/2 cup sultanas

1/2 cup toasted, shaved almonds

large handful of chopped coriander

For the Dressing:

4 Tbsp. apple cider vinegar

Juice and zest of 2 lemons

1 clove garlic, crushed

1/4 large avocado

1 Tbsp. turmeric

1 Tbsp. raw honey

pinch himalayan sea salt

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Heat your oven to 180C.  Toss the cauliflower florets with coconut oil -really rub it into them.  Season with black pepper and sea salt and roast for 15 minutes.  After the 15 minutes, add in the sliced red onion and cook for another 15-20 minutes until nice and tender.  Once cooked, you can add the cauliflower and red onion mix to a bowl and toast the flaked almonds in the same heated oven for max. 5 min.  Watch them carefully so that you don’t burn them.  Combine the almonds, sultanas and chopped coriander to the cauliflower and red onion mix.

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For the dressing, combine all the yummy ingredients into your food processor or blender and blitz away until you get this amazing bright orange looking dressing.  It’s wonderful to look at and to taste!  Coat the cauliflower salad with this dressing and you are good to go.  This salad could be one of my all time favourites!  Enjoy!

P1080913If you like this recipe, then whey not LIKE my Facebook page too!  Or if you’re interested in learning more about your diet and nutrition, why not set up an online nutrition counselling session with me HERE!