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!

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!

Green Goddess Soup

If you have made my Green Goddess Salad Bowl before then you will know how delicious and nutritious dishes with the Green Goddess label are! This soup is absolutely bursting with flavour thanks to the amazing ingredients it is created with.

Purple sprouting broccoli is great to use in cooking and is in season in the UK from January to May. When you select yours, make sure it is fresh and firm, as opposed to being dried out, as this makes for the best taste! Broccoli is thought to help prevent cancer, lower blood pressure and help to protect against cardiovascular disease – with several studies to support these ideas! Broccoli is especially high in vitamins A and C as well as folate, fibre and calcium!

To make a big batch of this soup, you will need the following ingredients:

1 litre of veggie stock
200g of silken tofu
250g of purple sprouting broccoli
2 good handfuls of Swiss chard and kale
1 heaped Tbsp. of white miso
Sea salt and pepper to taste
A large handful of pumpkin seeds, toasted

IMG_4796To get started, bring the veggie stock to the boil and then add in the broccoli.  You can boil the broccoli in the stock for five to seven minutes until the broccoli becomes soft. At this point you can lower the heat to a gentle simmer.

Once the stock is simmering, add in the tofu, Swiss chard, kale and white miso. Continue to simmer for another ten minutes and season with the pepper and sea salt. The next step is to either transfer the contents of the pan into your high speed blender, or simply use a hand blender to puree in the pan. You can then pre-heat your grill, place the pumpkin seeds on the top tray and toast for five to seven minutes. Finally, spoon the green soup into four bowls and sprinkle with the pumpkin seeds. Also, if you like, you can add the red colourful stems of the chard as a garnish too!

For more great recipes like this, as well as extensive information about optimum nutrition, head over to The Flexi Foodie Academy

Pumpkin & Quinoa Oat Muffins

Savoury snacks are a great way to satisfy cravings between or after meals and these oat muffins are just the trick. They are crammed with goodness and my kids absolutely can’t get enough of them. In this recipe, I’ve created a chia seed gel that acts as a fantastic egg replacer to hold the mixture together. It’s incredibly simple and gives the muffins an added nutritious boost too. The pumpkin seeds are also responsible for a the health boosting properties of this recipe as they are a powerful source of antioxidants, vitamins, minerals and essential amino acids.

pumpkin_quinoa_oat_muffins_theflexifoodieTo make approximately 12 muffins, grab the following ingredients:

  • 2 cups of oat flour
  • 3/4 of a cup of wholemeal flour
  • 2 cups of cooked quinoa
  • 1 tbsp of baking powder
  • 1 tsp of baking soda
  • 2 cups of oat milk
  • 6 tbsp of chia seeds
  • 18 tbsp of water
  • 1/4 of a cup of coconut oil
  • 1 cup of pumpkin seeds

pumpkin_quinoa_oat_muffins_theflexifoodie2The first thing you’ll need to do is pre-heat your oven to 180C. You can also prepare muffin liners into a baking tray, ready for the mixture later. The chia seed gel is the first thing that we’re going to make as it requires 10 – 15 minutes to fully form. So, combine all six tablespoons of chia seeds with the 18 tablespoons of water in a small bowl and set aside.

pumpkin_quinoa_oat_muffins_theflexifoodie3Next, combine the oat flour, wholemeal flour, baking powder, baking soda and pumpkin seeds in a large mixing bowl. Stir all of these ingredients together before adding in the cooked quinoa. Then, take another bowl and combine the oat milk with the coconut oil. As soon as the chia gel is ready, you can whisk it into this bowl also. Once you’ve finished whisking you can pour the bowl of wet ingredients in with the dry ingredients. Give this a good stir and then scoop into the muffin liners before putting them in the oven.

pumpkin_quinoa_oat_muffins_theflexifoodie4Your muffins should take approximately 40 minutes to cook through but if they need a little longer then it’s fine to give them an extra ten minutes or so. These are great to eat as they are but you can also slice them in half and add some butter or avocado for more flavour.

If you want to learn more about nutrition then head over to my new e-learning portal – The Flexi Foodie Academy!