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!

The BEST Dressing EVER!

I am always super excited to find new products that make it easier to get the nutrients my body needs without all the time consuming preparation of always eating fresh! The Super Elixir Alkalising Greens by Welleco is one such product that I’ve recently discovered and now  I can not get enough of it! I aim to include a dose in diet every day and as well as helping to keep me healthy, it also brings a dose of flavour when used in smoothies and other basic recipes. 

The Super Elixir Alkalising Greens by Welleco is an all-in-one plant-based daily supplement that has been developed by leading nutritional doctors around the world. During the creation of this supplement, these doctors use only premium, bio-available nutrients from whole foods! What does this mean exactly? Well, bio-available nutrients are those that are alive, intact and absorbable! This means that you are getting all of the good stuff with none of the synthetic nasties!

By using this incredible supplement every day you can expect your overall nutrition to improve and the function of your immune system to become better also! Furthermore, you will notice that your energy levels are much more consistent and that your hair, nails and skin will all have a healthy glow.

One of the things I love most about this supplement is that it is totally vegan and totally gluten-free, which means practically anyone and everyone can use it and benefit from it!

When you consume The Super Elixir Alkalising Greens by Welleco your body will also have the advantage of having the help it needs to keep within a healthy alkaline range. Your body will also enjoy the wealth of Omega-3 and vitamins and minerals contained within – meaning you will have to pay less attention to getting these things from other sources.

Finding fun ways to include healthy supplements in your diet is a great thing to do and my recipe for The BEST Dressing EVER helps you to do just that!

The Super Elixir Alkalising Greens by Welleco2.pngTo make a batch for yourself you will need the following ingredients:

1/2 an avocado
2 tsp. of Super Elixir Alkalising Greens
4 tbsp. of extra-virgin olive oil
60 ml of freshly squeezed orange juice
2 tsp. of apple cider vinegar
1 tsp. of lemon juice
A pinch of salt and pepper

All you have to do is combine all of the ingredients in your food processor and whizz until the dressing is smooth.

Taking care of your body doesn’t have to be a difficult concept and over at my e-learning portal – The Flexi Foodie Academy – you can find all the help you need!

French Green and White Bean Salad

Salads are among my favourite meals as they are so simple and quick to make whilst also being incredibly good for the body! By using a variety of ingredients in a salad you can quickly provide your body with the nutrients it needs to get through the day. This salad is perfect for lunch or dinner and will leave you feeling satisfied and nourished.

The crushed, toasted walnuts give this salad an interesting twist, both in terms of flavour and nutrition. As you may know, eating walnuts every day will help to protect your heart as well as work to lower your risk of developing certain cancers. This amazing nuts contain the plant-based omega-3 fat which is great for battling inflammation in the body. Omega-3 has also been linked with helping to prevent blood clots from forming. Studies have also shown that walnuts can aid weight loss efforts as well as boost the reproductive health of men.

Ready to make this healthy salad? It will serve two people as a main or four as a side! You will need the following ingredients:

250g of french white beans, rinsed and drained
150g of french green beans
2 large handfuls of spinach
2 large handfuls of rocket (arugula)
1 large handful of coriander
1 large handful of flat-leaf parsley
4 medium tomatoes, quartered
A large handful of walnuts, toasted and then crushed
1 avocado, cut into small chunks
2 spring onions, thinly sliced

For the dressing:

The juice of 1 lemon
The zest of 1/2 a lemon
2 Tbsp. of apple cider vinegar
1 shallot, finely diced
1 tsp. of dijon mustard

French Green and White Bean Salad2The first thing you will need to do is cook the french green beans for five minutes in a pot with boiling water. After this time you must remove them from the pan and drain and rinse with cold water. Next, in a large bowl, combine all of the salad ingredients together and toss well. Finally, in a small bowl, whisk the dressing ingredients together and pour over the salad.

It is simply a stunning, green and ‘French’ salad that tastes fantastic! For more recipes like this one that will fill you with goodness, head over to The Flexi Foodie Academy!

Radish Avocado Salad with Chia Tahini Dressing

I’m always looking for quick, easy salads that I can just chop up and whip together and this is one of them.   But lately I’ve been reading about the MANY benefits of radishes and wanted to incorporate them into something yummy and thus this recipe was born.  I get it, radishes aren’t the tastiest of all veggies out there, but combined with a killer dressing or dip, you’re getting a delicious treat with SOOOOOOO many benefits!

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So let’s talk radishes! First of all, they’re kind of pretty to look at and the health benefits are unbelievable……Radishes are a serious Super Hero Food that come in a little package.  Researchers at India’s Jawaharlal Nehru Technological University found that radishes induce apoptosis – meaning they kill cancer cells. Compounds called isothiocyanates and anthocyanins are found in abundance in radishes and have been proven effective in the fight against cancer in several studies.  If you have chronic bronchial flare-ups, sinus infections or asthma, radishes can act as a natural decongestant.  They’ve been shown to lower cholesterol, manage diabetes and regulate blood pressure and blood sugar levels.  The water and fiber content make radishes surprisingly filling, and the lack of calories (19 calories per cup!) puts them at the top of the “best diet” foods. The surprising number of nutrients found in these small vegetables means you aren’t skimping on nutrition while cutting back on fats, sugars and carbs.  So, let’s eat this Super Hero food, like now!

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so if you’re anything like me…. I always wanted to make them work in a recipe but it’s sort of hard, right?  Well, not anymore.  Here is a quick and delicious recipe to whip up for lunch or even for a dinner party!

Serves 3-4

2 cups radishes, diced

1 cup red pepper, diced

large handful of black olives

large handful of coriander, chopped

1 small avocado, diced

1/2 red onion, thinly sliced

1 spring onion, chopped

Chia Tahini dressing

2 tablespoons chia seeds

2 tablespoons tahini

1/2 tablespoon cumin seeds

juice of 1 lemon

1 tablespoons fresh parsley

1/2 teaspoon tamari

1 tablespoon agave or honey

pinch of himalayan sea salt

pinch of chill powder

fresh coriander and spring onions for garnish

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In a large pretty bowl add all the ingredients for the salad.  Blend all the dressing ingredients in a food processor until smooth.  The dressing will be quite thick but when you mix it through the salad it will become thinner.  Toss until well combined and garnish with the coriander and spring onion.  Enjoy!

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Now this is what I call a truly Super Food, Super Hero Salad!  If you like this blog post then why not LIKE my Facebook page or check out my website at www.juliemontagu.com for more healthy lifestyle tips!

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Green Bean and Tahini Salad

People always ask me where I get my protein from since I don’t eat meat. Well, here’s a salad that is jam packed full of it. Yes, if you weren’t already aware then legumes have protein and lots of it! I’m also going to show you how you can make a seriously delicious dressing that you can use in other recipes too!

greenbeanandtahinisalad grassrootsandgrains5Protein is essential for the body for repair and growth and it also regulates processes in the body such as transporting nutrients and water balancing. If you don’t get enough protein in your diet then the possibility of becoming ill is higher, especially if you are getting a seriously low amount. So to stay healthy, especially on a plant-based diet, it’s important that you make the effort to incorporate protein into your meals each day!

greenbeanandtahinisalad grassrootsandgrains2This salad is a tasty way to do just that and all you’ll need is the following ingredients:

400g of cooked mixed beans
100g of green beans
2 handfuls of shaved almonds, lightly toasted
1/2 a head of Bavarian lettuce (romaine good too!), chopped
1 large avocado
2 clementines
1 yellow pepper, chopped
A handful fresh coriander

Then to make the Tahini Dressing which is also super nutritious, you’ll need:

2 tbsp. of tahini
2 tbsp. of apple cider vinegar
2 tbsp. of tamari
2 tbsp. of lemon juice
1 tbsp. of raw honey

greenbeanandtahinisalad grassrootsandgrains6To make the Green Bean Salad, you simply have to combine all of the ingredients together in a large bowl and then serve into separate dishes. The Tahini Dressing is similarly easy to make and just has to be whisked together in a mixing bowl before being poured over the top of your salad.

greenbeanandtahinisalad grassrootsandgrains7The legumes in this salad aren’t the only reason your bodies going to love it. Including clementines in the recipe is an effortless way to improve your well-being.  Clementines are zero cholesterol, zero fat and zero sodium but on the flip-side they contain an impressive amount of dietary fibre and vitamin C.

greenbeanandtahinisalad grassrootsandgrains4Adding shaved almonds into your salad is a delicious way to up the protein of your salad whilst also getting some healthy fats into your meal. Coriander is also full of a range of vitamins, minerals and other goodness as well as adding its distinctive flavour to the recipe.

greenbeanandtahinisalad grassrootsandgrains3As mentioned before, the dressing doesn’t have to be used specifically with this dish. It can make a great addition to practically any recipe and can be made fresh quickly in each instance. Tahini is a paste that is light in colour and made from crushed sesame seeds. It is crammed with good, essential fats and also contains vitamin B1, magnesium, copper, phosphorous and manganese.

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Seven Clever Ways to get your Kids Eating Leafy Green Vegetables!

Convincing your children that eating healfebruary green smoothie challengethily is a good idea isn’t always the easiest task. When they’re adamant that they’d rather fill their faces with sugar instead of the healthy snack that you’ve prepared for them, it can feel like you’re fighting a losing battle. However, there are many ways to easily incorporate health foods into your child’s diet, without causing a fuss! Here are just seven of my favourites…

Smoothies
Smoothies are easy to make and taste great. Even kids who don’t usually enjoy eating fresh fruit will be happy to drink a smoothie, especially if made to look a bit more enticing with colourful ingredients. You can blend the fruit with some soy milk and even sweeten with honey or natural sugars to satisfy that sweet tooth. Another great bonus of this treat is that you can also chuck some nutritional supplements and also things like kale or spinach into the mix and your child will be none the wiser!

Pasta Sauces simplesauce
Pasta is a simple and inexpensive meal that the majority of young ones will be happy to eat. Sprucing up any pasta dish with a delicious sauce is another great way to get some nutrients into your child’s diet. Making your sauce from scratch is the best way to know exactly what is going into the meal, and this also this allows you to blend in extra vegetables and herbs at your discretion!

If you like this then why not click here to sign up to my newsletter and get my Top Ten Healthy Living and Eating Tips!

Soupred velvet soup grassrootsandgrains8
Soup is a fantastic way to cram a lot of goodness into one meal. Home-made vegetable soups can consist of absolutely anything you want and adding flavours and stock will keep any recipe tasty. Garnish with a selection of herbs before you serve for an extra dose of nourishment.

Kale Chipsimages
Kale chips are an interesting and nutritious alternative to potato chips and make the perfect snack between meals. They are so easy and quick to make that you can whip them up fresh whenever your young ones get peckish.

15649993-assortment-of-salad-dressing-bottlesSalad dressing
There is a massive variety of salad dressings that can be made with leafy green vegetables. To do this it’s best if you have a high powered food processor to properly blend everything together. Fresh spinach leaves are excellent for including in a salad dressing and it’s also easy to add in absolutely any herb to compliment the flavour.

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There are some very high quality vegetable burgers in the supermarkets these days, try substituting any meat products your children are eating for a veggie alternative. There is a lot of protein to be found in leafy green vegetables so there’s absolutely no need to worry that your children are missing out by not eating meat!

Purees
If your child is still young enough to be eating pureed food then it’s easy to combine leafy vegetables into any meal. This also works for older children. For example blended broccoli is easily disguised into mash potato and you can chuck any vegetable into the blender with tomatoes to make pizza sauce. images

Remember, you don’t always have to be sneaky to encourage your children to eat healthier foods. Often leading by example is a great way to show them that nutrition doesn’t have to be boring. Also, making every meal time fun and creative is a brilliant way to get children excited about food. Use your imagination when it comes to nutrition and they’ll use theirs!