Three Leafy Green Pesto

My Three Leafy Green Pesto recipe is something that you can easily throw together yourself in less than ten minutes from start to finish! It is also bursting with nutrients, meaning you can use it as your delicious go-to dip on those days when you feel you need an extra burst of goodness! Personally, I love making it for dinner parties! Continue reading Three Leafy Green Pesto

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!

Matcha Green Tea Cream Pots with Toasted Walnut Crumbs

This delicious dessert is the perfect healthy follow-up to any meal. It is an amazing combination of health boosting ingredients, such as the green matcha powder and the walnuts. Green matcha powder is rammed full of antioxidants and is cancer fighting whilst also being great for burning fat and boosting the metabolism. When you choose to eat raw, organic nuts, you really can’t go wrong in terms of doing good things for your overall health. Having said that, walnuts are one of the best choices you can make for all the amazing health properties they have. It is worth bearing in mind that the majority of the antioxidants in walnuts are found just under the waxy skin, so be sure not to remove it when you use them in the recipe. It does have a slightly bitter flavour but it’s not unpleasant and is well worth including in your dish.

To make three of these pots, find the following ingredients:

2 tsp. green matcha powder
250ml green tea
6 tbsp. maple syrup, honey or coconut nectar
100g toasted chopped walnut pieces
2 x 400ml tins of coconut milk, refrigerated overnight
1 tbsp. honey, maple syrup or coconut nectar
1 tsp. pure vanilla extract
2 bananas, peeled and sliced into 2cm rounds

To make the matcha sauce, put the green tea, 3 tbsp of coconut nectar and 1 tsp. of matcha in a small saucepan over medium heat. Bring to the boil, then reduce to a simmer for 5-10 minutes until sauce is thickened a bit.

Then you can toast the chopped walnuts in a dry frying pan over medium heat for 2-3 minutes. After these few minutes, you can remove them from heat and place in a bowl to cool.

To make the coconut cream, remove the tins from the fridge but be careful not to shake them. Open the tins and carefully scoop out the thickened cream off the top and place into a mixing bowl. Add the 1 tbsp. of coconut nectar and vanilla to the mixing bowl and beat well for 5 minutes until the cream is thick and fluffy.

In glass tumblers, layer the 2 tbsp. of the walnuts then drizzle with the matcha syrup, then top with a layer of coconut cream and enough bananas to cover the cream. You can then repeat the layers. Sprinkle the very top with more walnut crumbs and a drizzle of the matcha syrup. You can then enjoy immediately!

Tenderstem Broccoli, Sundried Tomato and Walnut Salad

I am all about dark, green, leafy vegetables these days.  I want to somehow always try to incorporate them into my day and if I can at every single meal!  This salad came to me as I was staring at my broccoli in the fridge wondering what I would do with it rather than the same ol’ boring steaming and without having to make a dressing as well.  I wanted something quick for lunch but then realised that this recipe makes a great side salad for supper too!

IMG_1279But seriously, where do I even begin with the health benefits of eating broccoli.  There are SO many!  So, I’ll hone in on a few to truly convince you that broccoli truly is a SUPERFOOD! Broccoli contains a high amount of potassium, which helps maintain a healthy nervous system and optimal brain function, as well as promotes regular muscle growth.  Along with a high amount of potassium, Broccoli also contains magnesium and calcium that help regulate blood pressure.  Broccoli also contains high amounts of Vitamin C and Calcium (YAY!)  and thanks to the glucoraphanin it contains as it helps the skin to detoxify and repair itself.

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But I also want to zoom in quickly on the sun-dried tomatoes which are so unbelievably yummy that I had a hard time not eating all of them before the salad was finished……oops!  Did you know that a half-cup of sun-dried tomatoes counts as a full cup or raw or cooked vegetables according to the USDA.  And the drying of the sun-dried tomatoes brings out the sweetness…. no wonder I couldn’t stop eating them!

IMG_1276So to make this salad that serves 2-3 as a side dish grab yourself these ingredients.

2-3 Tbsp. Coconut Oil

large bunch of tenderstem broccoli

4 large cloves of garlic

1 cup of sun-dried tomatoes

1/2 cup of walnuts

sea salt (preferable pink himalayan – see my other blog post on this incredible mineral!)

freshly ground black pepper

chilli flakes

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IMG_1282Make sure you wash your broccoli before you begin cooking.  Slice the garlic cloves into thin slices and you’re ready to get cooking.  Turn your stove on a moderately high heat and heat 2-3 Tbsp. of coconut oil into your pan.  As it begins to get hot, add the slices of garlic and fry for 30 seconds, making sure the garlic doesn’t begin to go brown.  Next, add all of the broccoli and sauté for a couple of minutes before emptying the cup of sun-dried tomatoes into the pan.  Sprinkle the chilli flakes on top as much as desired, lower the heat slightly and continue to sauté.

IMG_1287In a separate pan, warm the walnuts for one to two minutes so that you can see that they begin to brown ever so slightly.  As soon as the nuts are ready, you can serves the broccoli and sun-dried tomato mix onto a dish, sprinkle with the walnuts and enjoy!

For more pictures like these, follow me on Instagram!

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Beetroot, Pear and Walnut Wrap

When I created this recipe, I did it entirely for my 14 year old who prefers to take her lunch to school since she recently proclaimed: ‘I’m Vegan!’  So school lunches at school, are rarely ever vegan…..(as much as I’d like them to be!)  I wanted to create something different for her that was also very portable too.  She does a lot of quinoa salads which is fantastic, but I wanted to surprise her with something truly different.  Being her mom, I knew she liked beetroot, wild rice, avocado, sultanas, pear and walnuts and she also likes her veggie burritos – so that’s why I incorporated a whole wheat tortilla as well.   Think of this a jam packed wrap of nutrients, vitamins and minerals.  Score, score, score.

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Let’s zoom in on Beetroot for a sec…..

These ruby red beets can definitely help you maintain a healthy lifestyle.  Research has shown that beets can help reduce blood pressure because of a gas that beets produce called nitric oxide which helps to lower blood pressure.  Hurray!  But there’s more…..

Beets are superior in antioxidants…I mean, just look at the colour! Betacyanin, the lovely pigment that gives beetroot its colour, is THE antioxidant.  And remember, antioxidants can help reduce the bad cholesterol (LDL), which in turn protect are amazing artery walls!

Pregnant or wanting to be?  Well, this beet is one of the best sources of folic acid.  And folic acid is essential to the development of the baby’s spinal cord especially during the first three months of pregnancy.  But not only are beets good for the developing baby, but they’re good for the mom-to-be as they contain iron which believe it or not is a fantastic fatigue fighter!

And for those of us worried about osteoporosis….well….beetroot contains the mineral silica which totally helps the body to utilise the calcium we consume.

Beetroot is low in calories and pretty much fat free.  Even though it has a Glycaemic Index of 64, it has an incredibly low Glycaemic Load of 2,9 which in layman’s terms means that it’s converted into sugars very slowly and in turn helps to keep our blood sugar levels at an even keel.

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And now to the creation which makes about 8 wonderful wraps.

For the Beetroot and Walnut paste:

4 – 5 cooked beetroots, roughly chopped

2 garlic cloves, crushed

small handful of coriander

small handful of parsley

50g walnuts

1 tsp. coconut oil

2 tsp. apple cider vinegar

himalayan pink salt, to taste

Literally throw everything into your blender or food processor to create your amazing paste.  Transfer to a bowl for later.

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For the Wild Rice Filling:  (Also, you will need 8 whole wheat tortillas!)

200g wild rice

1 tsp. caraway seeds

finely grated zest and juice of 1 lime

75g sultanas

100g toasted, flaked almonds

4 large romain lettuce leaves (torn in half)

2 avocados

3 small pears, grated

pink salt, to taste

Bring app. 500 ml of water to a boil and add in the wild rice, caraway seeds and salt.  Simmer for about 15-20 minutes until tender and all of the liquid is absorbed.  Allow to cool.  Once cooled, add the lime zest and juice, sultanas and almonds – stir in well to combine!

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To Assemble:

Scoop 2 Tablespoons of the beetroot and walnut filling in the middle of each tortilla and cover with one of the torn romaine lettuce leaves.  On top of the lettuce leaf, place a couple of heaped spoonfuls of the wild rice filling.  Finish off with a couple slices of avocado and grated pear.

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Fold the top and bottom edges over the filling and roll the entire tortilla from left to right to wrap it all up.  Yum, Yum, Yum – you are Done, Done, Done!

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