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!

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!

Raw Carrot and Ginger Soup

I discovered this recipe on my recent trip to Thailand, where I stayed at the beautiful Amatara Resort in Phuket! When it comes to finding delicious food around the world, Thailand is surely one of the first places that comes to mind.

Although Thailand is widely considered to be the home of many tasty dishes, you might not be aware of just how much of this food is vegetarian or vegan!

This Raw Carrot and Ginger Soup involves absolutely no animal products, making it totally vegan!

The combination of carrots, celery, and ginger in this recipe make it an all-round winner for both taste and nutrition. The inclusion of the macadamia nuts not only helps to give this soup a creamy consistency, but also helps to further enhance the health-boosting properties of this dish.

Macadamia nuts are among the fattiest of all of the nuts, but the majority of this fat is made up of monounsaturated fatty acids. Fats of this variety are known to be beneficial to the cardiovascular system. Macadamia nuts are also a good source of fibre, with one ounce of these nuts containing over 2g of the good stuff!

Ready to make this dish for yourself? Let’s get started!

Ingredients:

Soup

  • 400g carrots
  • 40g celery
  • 50g fresh ginger
  • 100g macadamia nuts, soaked for 4 hours
  • 50g avocado
  • ¾ cup coconut water
  • 3 Tbsp lime juice
  • 1 tsp sea salt
  • 1 tsp white pepper

Garnish

  • 50g green mango, finely shredded
  • 1 tsp shallot
  • ½ tsp parsley
  • ½ tsp salt
  • ½ tsp black pepper

Method:

First you must blitz the carrot, celery, ginger and avocado in the food processor and then set aside. Next, blitz the soaked macadamia nuts and coconut water (with some coconut meat too if you have it to hand) until smooth. You can then mix the two bowls of ingredients together – stirring for a few moments.

You then just need a few minutes to whip up the garnish by mixing all of the garnish ingredients in a bowl.

Pour your soup into bowls and mix in the lime juice, salt and white pepper to taste. Garnish with green mango relish and you’re ready to serve!

Raw Carrot and Ginger Soup 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!

Julie’s Vegan Pizza

If your kids are anything like mine, then there’s a good chance that pizza is one of their favourite dishes. The problem with a lot of store bought pizzas is that they can be high in fat, high in calories, and also contain additional additives and preservatives that aren’t going to do your health any favours!

My recipe for vegan pizza is a simple way to create a fresh, healthy pizza that the kids will still love – all four of mine certainly do!

If you are interested in receiving a downloadable version of this recipe straight to your inbox then enter your email!

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The bases that I recommend are the stone-baked variety from BFree Foods. In case you didn’t catch my last blog post, I’m now a Brand Ambassador for this incredible company,! BFree Foods provide allergen-free foods so that more people can enjoy amazing tasting dishes!

To make two pizzas, you will need the following ingredients:

    • 2 BFree pizza bases
    • 1 red pepper, de-seeded and thinly sliced long-ways
    • 1 yellow pepper, de-seeded and thinly sliced long-ways
    • 10 stalks of tender-stem broccoli
    • 2 handfuls of rocket
    • 1 tin of chopped tomatoes
    • 2 heaped Tbsp of tomato paste
    • 2 white onions, thinly sliced into 1/2 moons
    • 2 tsp of paprika
    • 2 Tbsp of pine nuts
    • Olive oil
    • Agave syrup

Begin by pre-heating your oven to 200C and preparing all of your ingredients.

Take the sliced onions and fry at a medium to high heat with a splash of olive oil. Once the onions have begun to soften, which should take around five minutes, you can then add one tablespoon of agave syrup. This will allow the onions to caramelise, so leave them to do their thing for a further few minutes. After this time, you can remove them from the heat and set aside.

Next, in a food processor, whizz the tinned tomatoes with the tomato paste and one tablespoon of the agave syrup until smooth. Set this aside as you’ll be using it as your red sauce.

Place the red and yellow peppers on a baking sheet and drizzle olive oil over them. Roast in the oven for ten minutes, as they just start to get soft.

Place the broccoli in a shallow pan and cover with 2cm of water. Heat at a medium heat for just five minutes. You can then drain and remove from the heat.

Now it’s time to create your pizza!

Slather the BFree pizza base with your red sauce, top with the caramelised onions, red and yellow peppers, and the broccoli. Each pizza should then get a tablespoon of pine nuts and a sprinkle of paprika!

Cook for 10 minutes (pine nuts will be perfectly toasted) and once out of the oven, top each pizza with a handful of rocket. Enjoy!

BFree Foods Pizza Julie Montagu Vegan

Don’t forget to check out the BFree Foods website for these pizza bases, as well as to see the other amazing foods that they have in their range. You can also like their Facebook page to stay up to date with what they’re up to!

B12 and a Plant-Based Diet

Although the majority of our nutritional needs can actually be met reasonably easily on a plant-based diet, this is not always true of B12. This essential vitamin is most commonly found in meat and dairy products. If you are following a plant-based diet then it is a great idea to take the following advice into consideration so that you do not experience a deficiency in this essential vitamin!

Vitamin  Deficiency

If you do not consume an adequate amount of B12 then you run the risk of damaging your nervous system, as well as experiencing fatigue, muscle weakness, and even problems with your memory! A deficiency can take several years to present itself and can be difficult to recognise or diagnose. However, this is more the case in adults rather than children, and B12 deficiency in children will present itself more rapidly. Health problems that are caused as a result of low levels of B12 can usually be treated and reversed by working to meet the daily recommended allowance. 

If you follow a diet that is primarily focused on raw foods then it is all the more important that you work to avoid a deficiency in this vitamin, as you will naturally be exposed to it much less.

Sources of B12

The only reliable ways to get an ample amount of vitamin B12 on a plant-based diet are to either take supplements or eat foods that are fortified with B12. Fortunately the latter of these two methods has become much simpler in recent years as more foods are fortified with this vitamin. These products include plant-based milks, soy products and a variety of cereals.

If you are opting to take a supplement to ensure you meet your vitamin B12 quota, then you should aim for either 10 micrograms every day, or a once weekly supplement of 2000 micrograms.

B12 Consumption

If you are getting your B12 through fortified foods then it is advisable to do so regularly, as your body absorbs it best in small amounts. However, it is also worth remembering that there is no harm in exceeding the recommended amount. So, when considering your B12 intake – more is always better!

A healthy, varied diet that includes a large selection of whole, natural foods is the best way to avoid a deficiency of any kind.

If you have seen my new 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 2017!

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!

Plant-Based Protein

If you follow a plant-based diet then the chances are you have heard that dreaded question before – “Where do you get your protein?”

Proteins, often a hot topic in the nutrition world, are necessary for all of us. Without them the cells in our body can’t repair and regenerate themselves. When we consume protein, our body breaks it down into amino acids, which is what our cells are made of!

Plant protein comes packaged in healthy fibres and carbohydrates that your body needs to fuel itself. Animal-based protein sources are often high in cholesterol and animal fats. Despite animal proteins often being advertised as ‘complete’ sources of healthy protein, they often aren’t always so healthy after all!

When we look a little closer at the wide range of plant-based foods available to us, we can see that complete proteins can be found within these foods too. The definition of a complete protein is when it consists of all of the necessary amino acids that the body needs.

However, it is important to remember that not all protein is the same: different sources contain different amounts of amino acids. And, that’s why it is important that we mix and match!

Most amino acids are pretty easy to get from any balanced plant-based diet, but some are tougher, such as lysine. If you eat tofu, beans and tempeh, you’ll surely be just fine. But if these things are not a part of your diet then you should pay attention to your lysine intake. Another limiting factor could be methionine. But fear not! By combining your pulses and beans with grains, you are pretty much guaranteed to get enough of them both. 

One thing is obvious: variety is the key! Different foods contain different amino acids and thus a balanced and a varied diet ensures you have covered all of the bases. Not all of the ingredients need to be complete proteins, as long as your daily intake is covered.

Here are a few simple tips to give you a head-start when it comes to fulfilling your protein quota on a plant-based diet! 

First of all, mix your rice with beans. The beans complement the low lysine content of the rice and the rice compliments the beans’ methionine. Check out my delicious recipe for making baked beans at home! 

Secondly you can eat your bread with humous to create another a lysine-methionine power couple. Alternatively, try peanut butter. A two slice sandwich with two tablespoons of peanut butter contains an impressive 15 grams of protein!

Finally, add more spirulina into your diet. You can effortlessly do this by adding a dash to your grains and oats. Spirulina on its own lacks cysteine and methionine, but that’s nothing a tasty green porridge can’t fix!

To put it simply: you probably don’t have to worry about your protein count if you are eating a healthy and varied plant-based diet!

For more top tips on nutrition head to The Flexi Foodie Academy now!

Roasted Red Pepper Humous

Humous is an incredibly popular dip that is quite versatile when it comes to what it can be enjoyed with. If you have never made your own humous then you are missing out! Making it yourself at home is super simple and allows you to have complete control over what you put into your recipe. That means no preservatives or added sugar! It also means you can experiment with different flavours and there is no limit as to which foods you can add to the recipe in order to create different flavours and textures.

My Roasted Red Pepper Humous Recipe uses turmeric and paprika, which are two healthy spices, in order to boost the flavour and increase the nutritional value of the dish. They also contribute to the colour of the finished dip.

Turmeric is believed to be one of the most powerful medicinal spices available to us in the present day and has a wide range of uses. The most well-known of these uses are to fight inflammation in the body and to tackle pain. Furthermore, it is also known to be an anticoagulant, meaning it helps the blood to clot as it should. Paprika, on the other hand, is amazing for the optimum health of your skin and hair. This is because of the wealth of vitamins and antioxidants that are present. The presence of beta-carotene, which is converted into vitamin A in the body, is especially anti-ageing and will help to keep your skin looking fresh and young.

To make this delicious humous, you will need the following ingredients:

3 red peppers
2 tins of chick peas
4 tbsp of olive oil
2 tbsp of paprika
2 tbsp of turmeric
Salt and pepper

Roasted Red Pepper Humous2 Julie Montagu
To get started you must first drizzle the peppers with olive oil and place them in the oven to caramelise. Once the edges start to brown you should remove these edges with a sharp knife. You can then combine the rest of the ingredients in your blender, and once the peppers have finished cooking you should add them in to the blender also and blitz everything together.

Once your humous has reached the desired consistency you can season it with a dash of salt and pepper. Depending on how thick you like your humous you might also want to add an extra drizzle of olive oil.

Roasted Red Pepper Humous2 JMFor more recipes like this one that will fill you with goodness, head over to The Flexi Foodie Academy!

Stuffed Sweet Potato

My stuffed sweet potato recipe is the perfect dish to cook up after a particularly taxing day. This is because it will re-energise your mind and nourish your body due to the combination of super healthy ingredients!

Sweet potatoes are packed full of calcium and potassium, as well as an abundance of vitamins A and C. In fact, the gorgeous colour of this vegetable is due to the presence of beta-carotene, which is converted into vitamin A in the body. The presence of this vitamin in adequate amounts is key to the optimum health of your skin, immune system and your vision.

You may not have come across samphire in your cooking before but there are many great reasons to begin making an effort to include it in your diet. This tasty sea vegetable grows in abundance in marshland and along shorelines. It is perfect for adding to salads but some people prefer to boil it as it can often be quite salty. Samphire has a very exciting nutritional makeup, containing a wealth of vitamins A, B and C, as well as being a good source of folic acid. It is thought to be useful for aiding digestion and boosting mental clarity.

Stuffed Sweet Potato2 Julie MontaguTo make this dish for two people, you will need the following ingredients:

2 sweet potatoes
Rapeseed oil
1 onion (finely diced)
2 garlic cloves (finely diced)
100 grams of red split lentils (pre-soaked)
1 tbsp of cumin
1 tbsp turmeric
A handful of samphire

To get started making my stuffed sweet potatoes, you will first need to score each potato. Once this is complete you can drizzle them with olive oil and add a dash of salt and pepper. Place the sweet potatoes in the oven and cook them at 200C for 45 minutes. By this time they should become soft on the inside.

While the potatoes are cooking, add the onion, garlic, cumin and turmeric into a pan with a tablespoon of rapeseed oil and a dash of water. You can then cook this pan on a medium heat until the onions are caramelised. At this point you should add the lentils into the pan too and season with salt and pepper.

Once the sweet potatoes are cooked, remove them from the oven and serve with the lentil mix. Top with samphire and enjoy!

Eating a diet that includes foods bursting with nutrients is essential for the optimum health of your body and mind. To learn more about nutrition and healthy eating, head to my online e-learning portal, The Flexi Foodie Academy!

Almond Tofu Curry

You can’t beat a good curry and this super healthy, super tasty recipe is a testament to that! The sweet potato forms just a small part of the recipe but is actually where a lot of the sustenance and nutrition lies! Sweet potatoes are especially high in vitamin A, vitamin B5, thiamin, niacin and riboflavin! They are also high in carotenoids, which is where their fantastic colour comes from!

Adding tofu to this dish also helps to make it a filling, wholesome meal. Tofu contains beneficial amounts of protein as well as being a great plant-based source of calcium. Tofu also contains a type of phytoestrogens, known as isoflavones. These plant hormones have health boosting properties and are thought to protect against osteoporosis, heart disease and certain types of cancer.

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

1 onion, diced
2 chillies, finely chopped
2 cloves of garlic, finely chopped
An inch of ginger, finely chopped
1 cup of whole almonds
1 tablespoon of tamarind paste
A dash of water
1 tablespoon of coconut oil
1 block of firm tofu, cut into chunks
400ml of coconut milk
200ml of vegetable stock
1 large sweet potato, cut into chunks
2 cups of broccoli, chopped
1 cup of fresh spinach

Almond Tofu Curry2To get started you must first place the onion, chillies, garlic, ginger, almonds and tamarind paste into your food processor with a dash of water. You can then blitz into a paste. Feel free to add a dash more water if necessary.

Almond Tofu Curry3You can then add this paste to a large skillet with the coconut oil and cook on a medium heat. After a few moments you should then add in the chunks of tofu. Stir the skillet and cook for 15 minutes before adding in the coconut milk and vegetable stock. Continue to stir well and then add in the sweet potato and broccoli. Leave to cook for ten minutes before you add in the spinach and then cook for a further five minutes before serving.

You can either eat as it is or serve over brown rice or quinoa.

This is a recipe from an upcoming course on my e-learning portal, The Flexi Foodie Academy – head there now to check out what’s already on offer!