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!

Mango “Cheeze” Cake

This incredible “Cheeze” Cake is another of the amazing dishes that I discovered during my stay at the Amatara Wellness Resort in Thailand! It makes for such a beautiful dessert and the added bonus is that it packs a healthy punch too! Continue reading Mango “Cheeze” Cake

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!

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.

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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!

Carrot Salad with Broccoli, Coconut and Almonds

This recipe uses both solid and blended foods together to create a delicious meal that also has a range of consistencies. Broccoli and almonds mixed with the coconut milk, veg stock and lemon is such an amazing flavour as well as an incredible source of goodness! Lemons might be small but they are often referred to as powerhouses thanks to the high nutrient count within. Just one squeeze of lemon juice is enough to provide your body with a dose of phytonutrients and antioxidants! Lemon juice is also known to be healing with antibiotic effects. The almonds, which you will have to pre-soak before you get started, also contain a selection of antioxidants as well as a multitude of vitamins and minerals. Almonds are also a fantastic source of mono-unsaturated fatty acids which are essential for keeping LDL cholesterol levels down!

In addition to the nutrition, making this dish involves spiralizing the carrots which is a fun and interesting way to prepare them! If you don’t own a spiralizer yet then you can click here to buy one!

So to make this dish for four people, you’ll need the following ingredients!

4 medium carrots, spiralized
50g of almonds (soaked for 3-4 hours)
200g of broccoli
1/2 a tin of coconut milk
1/2 a cup of veg stock
Squeeze of 1 lemon
A large handful of pumpkin seeds
A large handful of currants
Salt and pepper

When making this dish, I prefer to steam the broccoli so that it’s soft but not overcooked!  However, if you don’t have a steamer then it’s absolutely fine to boil, just make sure  you don’t overdo it! Once the broccoli is cooked, combine it with the almonds, broccoli, coconut milk, veg stock and lemon in your food processor or blender. You should then blitz it well until it’s nearly a puree.  The next step is to thoroughly mix with the spiralized carrots and then top with currants and pumpkin seeds before you season with salt and pepper.  Yes, it’s that easy and super yummy too!

Carrot Salad with Broccoli, Coconut and Almonds

Green Acai Berry Bowl

Green Smoothies were all the rage last year but for 2014, there’s a new Superhero in town called the BOWL!  Yup, the bowl is prettier and can be decorated easier than a boring glass.  So, here’s a twist on the smoothie:  The Green Acai Berry Bowl.  And trust me, it’s much easier to get your kids to eat this when it’s in a bowl and decorated with pure goodness.

IMG_1314It’s so quick and easy to make so grab yourself these ingredients:

1 banana (frozen is good if you want it nice and cold!)

1/2 cup coconut water

3 dates (pitted)

1 pear

large handful of spinach

1 teaspoon of acai powder (or more if you fancy!)

For the topping:

Well, you can add just about anything you like.  For this post, I added blueberries, coconut flakes and bee pollen!  Yum!

The acai berry is one of the healthiest berries you will ever find!  This antioxidant-rich fruit has been tooted for centuries as a healing, immune-stimulating, energy-boosting fruit.  Hurray!  A foreign relative of the blueberry and cranberry, studies have shown that this antioxidant-rich berry may be able to help in the prevention of diseases associated with oxidative damage, not to mention many other health benefits like digestion and weight loss!  I’m all over this berry……Enjoy!

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Black Bean Guacamole

Sometimes it’s the simple things in life that are the easiest, right?  Well, here’s a recipe that the statement certainly applies to!  I am seriously obsessed with guacamole.  I could probably live on it for the rest of my life… and to be honest, no one makes better guac than they do in the States.  There are so many things I love about living in London but this foodie misses her GUACAMOLE!  And here’s the thing – it is so easy to whip up in seconds and have it on rye bread in the morning or with some corn chips for a mid-afternoon snack.  In this recipe, I wanted to add a twist to it and make it VERY Tex-Mex and thus the black beans have been added!

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For a good portion of black bean guacamole dip, grab yourself these ingredients:

2 large avocados, peeled and pitted

1 cup of black beans, cooked (from a tin is fine too, just make sure to drain and rinse)

1 small red onion

A large handful of coriander

1/2 a lime, juiced

1 garlic clove

Pinch of pink himalayan sea salt

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Let’s quickly zoom in on black beans and their mighty nutritional profile.

Black beans are packed with fiber and protein. That means they’ll satisfy even the most intense hunger, and will keep you feeling full and energetic for hours. Black beans help to regulate your body’s glucose level throughout the day, which means your metabolism will be chugging away at top speed, burning through any extra calories you’ve taken on so that you can stay slim and trim. Plus, the fiber content of black beans will help you beat cholesterol. The soluble fiber in black beans binds with the bile acids in your system and carries them out of your body, making it impossible for those acids to become cholesterol. This is great news for your heart health, and can dramatically reduce your risk of a stroke or heart attack. Black beans also pack a large amount of insoluble fiber, which is fuel for your digestive system, and helps keep your whole digestive tract in top shape. This prevents a wide range of ailments, including short-term bouts of constipation and chronic conditions like diverticulosis and irritable bowel syndrome. Plus, black beans are high in antioxidants called anthocyanins, which help fight the free radicals in your system, so black beans are a powerful nutritional weapon in the fight against cancer and the aging process. They are also high in iron and manganese, two important building blocks of a healthy overall diet.

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Place the red onion, coriander, lime and pressed garlic into your food processor until finely chopped.  Next, add the avocados and sea salt and PULSE unit you get a chunky texture.  Transfer this mixture to a bowl and fold in the black beans and seriously , that is it!  Your guest will be raving about this simple, nutritious and delicious dip!

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Raw Chocolate Brownie with Goji Berries

I’m always looking for ways to get the Super Hero foods into my kids diets and this recipe has come out on top!  All four of my kids love chocolate and there are some GREAT raw chocolate bars out on the market now – but with four kids, I can’t keep up with their demand and rushing out to Whole Foods all of the time!  So, I whipped this up over the weekend and as I type this on Sunday – they’ve all been greedily consumed!  I think this is going to be a household staple.  And the good news….. it’s SO easy to make!

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But the other goodie about this recipe is that it’s NOT made with refined sugar but instead made with the whole foods, a natural sweetener called DATES!  Fresh dates are composed of soft, easily digestible flesh and simple sugars like fructose and dextrose. When eaten, they replenish energy and revitalize the body instantly.  Dates are also rich in dietary fibre, which prevents LDL cholesterol absorption in the gut.  Additionally, the fibre works as a bulk laxative whereby helping to protect the colon mucous membrane by decreasing exposure time and binding to cancer-causing chemicals in the colon.

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Dates contain health benefiting flavonoid polyphenolic antioxidants known as tannins. Tannins are known to possess anti-infective, anti-inflammatory, and anti-hemorrhagic (prevent easy bleeding tendencies) properties.  They are also an excellent source of IRON!  Yes, iron… can you believe it?!  And potassium is right up there as well as calcium, manganese, copper and magnesium.

So you can see, I’d much rather have my kids eat dates than refined sugar (which BTW has NO nutritional value whatsoever…..)

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So grab these ingredients if you don’t already have them!

Serves 16

2 cups walnuts

2 cups pitted dates (medjool best)

1/2 cup raw cacao powder

1/4 cup carob powder

1/4 cup goji berries

1TBSP coconut oil

1 cup almonds, chopped

1 TBSP coconut palm nectar, agave or maple syrup

sprinkling of sea salt or pink himalayan

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In  your food processor, pulse the walnuts until nicely ground.  Then add the salt, cacao, carob and continue to mix in the food processor.  While the food processor is on, add the dates one by one until you get a nice paste.  Once you get this lovely paste, add in your sweetener (coconut palm nectar, agave or maple syrup)  and the coconut oil.  Remove the paste into a mixing bowl and using your hands (much easier than a wooden spoon) mix in the chopped almonds and the goji berries.

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Place the mixture in either a 8×8 or 9×13 baking tin lined with parchment paper and press the mixture down so that it won’t fall apart.  Finally place in freezer for 30 minutes.  Once the 30 minutes are up, cut into squares and then try not to eat the entire batch!

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If you have questions about nutrition or are interested in signing up for one of my online programmes, please head to my website: www.juliemontagu.com  or LIKE my FACEBOOK page, follow me on Twitter @juliemontagu or check out more photos on Instagram!

Puy Lentils, Sweet Potato & Pomegranate Bake

Lentils have become a real staple in our house.  From red lentils to green lentils and now to puy lentils!  But what has been so amazing about these cute lookin’ discs, is that my 6 year old LOVES them!  In fact, he loves them so much that he practically asks for them every night.  So, we’ve had to get really creative in the ‘lentils’ department to make the dishes fun (and tasty) for all 6 of us!  And this is how and why this particular ‘bake’ was born.  For those of you who sometimes wonder or get asked – like I do – where you get your protein from other than the meat slogan that’s force fed to us, well – this little legume is your answer because…… Lentils have a higher protein content than beef! No joke.

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Lentils may be small but they are a huge player in the legume family.  They are an awesome source of cholesterol-lowering fibre but they also help manage blood-sugar disorders since their high fibre content prevents blood sugar levels from quickly rising after your meal.  But there’s more!  Lentils also provide amazing amounts of 6 important minerals, 2 B-vitamins, and like I mentioned above – the full monty: protein.  And can you believe it, all of that with virtually NO fat!  Just 230 calories for whole cup of cooked lentils.  This tiny nutritional giant fills you up – not out. ImageServes 6!

250g puy lentils

600g sweet potatoes

400ml (1 tin) coconut milk

1 pomegranate

1 red chilli

2-3 garlic cloves

2 Tbsp. coconut oil

1 tsp. cumin

1/2 tsp. turmeric

1/4 tsp. cayenne pepper (optional)

handful of parsley, to garnish

ImagePre-heat your oven to 180C/350F.  Place the lentils in a small pot, cover with water and bring to the boil then reduce to simmer for 10-15 minutes or until al dente.  Drain and then just set aside.

Pierce the sweet potatoes, rub with coconut oil, place on a baking tray and bake for 20 minutes or until tender.  Once cooked through, leave to cool but keep the oven on!  Once completely cooled, dice into 1 1/2 inch chunks.

Heat the remaining of the coconut oil in a pan and saute the garlic until soft.  Stir in the lentils, chunked sweet potatoes and spices with the 400ml of coconut milk and leave to simmer for 5 minutes.  Pour this glorious mixture into an ovenproof baking dish and bake for 15 minutes.  Meanwhile, de-seed and thinly slice the red chilli.  After the 15 minutes, place the sliced red chilli on top of the bake and bake for an additional 5 minutes until those red chillies are a bit charred!

Serve with lots of pomegranate seeds and chopped parsley.  YUM!

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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!