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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Breakfast Millet

When you want to add a greater variety of grains into your diet, millet is a fantastic choice and it makes the perfect porridge for breakfast. Millet contains a wealth of essential nutrients, including magnesium, manganese, and copper. This amazing grain is easily digestible and is considered to be an alkaline food, which is great for promoting balance in the body.

One especially beneficial fact about millet is that serotonin is naturally present, meaning this food is perfect for promoting a happy mood. Serotonin also has calming properties, making millet a good choice as a breakfast option ahead of a stressful day! Also, millet is free from gluten and doesn’t contain any allergens. This means that there is no limit to who can enjoy this grain as a staple of their diet!

Breakfast Millet2.pngTo make this breakfast dish for one to two people, you will need the following ingredients:

2 cups / 16fl oz / 450ml of water
1 cup / 70z / 200g of millet, uncooked weight
1 cup / 8fl oz / 225ml of nut milk
1/4 cup / 1oz / 25g of pumpkin seeds
A drizzle of maple syrup
A handful of your favourite berries

Breakfast Millet3.pngThe first step is to place the water in a large saucepan on a high heat and bring to the boil before adding the millet. You can then reduce the heat to low and leave to simmer for 15 minutes, remembering to stir occasionally.

The next step is to add the nut milk and continue to cook on a low heat for five minutes while stirring. After this time you can remove the pan from the heat and stir in the pumpkin seeds.

Finally, divide the millet between two servings bowls and drizzle with maple syrup. For an extra added antioxidant boost, top with your favourite berries (personally, I love blueberries with this one) and serve immediately!

This is one of the recipes from my book – Eat Real Foods – which was released today!!! You can order your copy in the UK by clicking here and order your copy in the U.S by clicking here!

Green Sprouted Oat and Chia Porridge

Starting your morning with a nutritious breakfast is the best way to equip your body and mind for the day ahead. Oats are an amazing low-calorie choice that are great for many functions in the body, not least the health of your heart! The addition of pumpkin seeds, cacao nibs, goji berries, chia seeds and chlorella make this a superfood option that packs a wealth of vitamins, minerals and more!

Chlorella has not featured too much in my recipes before. It is a type of algae that is so nutritious that it is often used to make nutritional supplements and medicine. It is available in powder form and as well as being full of healthy essential compounds it is also high in protein and fiber.

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

1 cup of sprouted oats (Rude Health is my favourite for this)
1/4 of a cup of chia seeds
1 cup of water
1 tsp. of chlorella or spirulina
Top with pumpkin seeds, cacao nibs and goji berries
*Optional strawberry chia seed jam to garnish

Green Sprouted Oat and Chia Porridge2To get started making this delicious breakfast dish you must first add the water and the oats into a medium sized pan. Turn up the heat and bring the oats and water to the boil before you then leave to simmer for ten minutes. After this time has passed the oats should be soft. At this point you can add the chia seeds into the oats and if it is still not as soft as you desire then leave the oats to simmer for a further five minutes. This will also give the chia seeds a chance to expand.

Once the oats have cooked and swelled, remove the pan from the heat and stir in the chlorella.  After a few minutes you can move the oats into a dish (such as this gorgeous bowl and plate from L’Objet!!) and top with pumpkin seeds, cacao nibs and goji berries. If you have any of your strawberry chia seed jam left in the fridge from last week then, like my eight year old, you might enjoy adding this to your porridge too!

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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

Garlic Peas and Kale with Smashed Avocado

This dish works well as a main meal for one or as a side dish for two or more. The combination of green vegetables with the healthy fats of the avocado mean that you are getting a dose of nutrition that’s difficult to rival! The four large handfuls of kale that you’ll use in this recipe are seriously beneficial for your body as kale is known to lower levels of LDL (bad) cholesterol. Not only that but it is also rammed full of vitamins and nutrients, such as vitamins A, C and K, manganese, copper and fiber among many others! The high antioxidant count of kale also makes it amazing for protecting your body against cancer – it is a leaf that truly deserves the superfood label!

The use of pumpkin seeds brings a massive serving of magnesium into this dish which is essential in keeping your heart, bones and teeth healthy, not to mention the proper function of your blood vessels and bowels. Pumpkin seeds are also a fantastic source of zinc which the body needs to keep your eyes and skin healthy, whilst also ensuring proper cell growth. The high omega-3 fatty acid count in avocados provides your body with the good kind of fat that it craves as well as a decent dose of protein. Fresh avocados contain a huge amount of antioxidants, most notably lycopene and beta-carotene which greatly help to reduce cell damage.

Sound like a meal that you want to enjoy?! Then make sure you have the following ingredients:

2 tbsp. of coconut oil
4 garlic cloves, finely chopped
1 onion, thinly sliced
Zest and juice of 1 lemon
400g of frozen peas
4 large handfuls of kale, stems removed
1 avocado, roughly chopped
A handful of pumpkin seeds

garlic_peas

To begin, melt the coconut oil in a large saucepan over medium heat. Once the oil has started to get hot, you can add the garlic, onion and peas until the garlic and onion start to soften. After a few minutes the peas should start to soften and cook too. Next, add the lemon zest and juice, kale, avocado and pumpkin seeds. You should then season with sea salt and ground pepper. The next step is to take a potato masher and roughly mash the mixture. Be sure to add in a decent drizzle of olive oil while you are doing so. Your Garlic Peas with Smashed Avocado is now ready to enjoy as it is or to add on to the side of another meal! The creamy mixture is sure to go down a treat with guests as an original addition to the menu!

garlic_peas

If you enjoyed this dish and want to find others like it, then head over to Amazon to pre-order my very first cookbook!