07 Dec Courgette and Carrot Noodles with Shitake Mushrooms

I was introduced to zucchini noodles whilst studying raw food at the fabulous Five Elements in Bali four years ago.  On a recent trip to the UK I saw zucchini noodles on a supermarket shelf, how far we have come!

Benefit: acting just like noodles these are gluten free, grain free, supporting healthy gut function.  Zucchini’s are high in fibre and have a low sugar impact so are very supportive for those on gut clearing programmes.  Mixing with carrots adds beta carotene, colour and also different texture.

There are many spiralisers on the market now from handy peeler size to counter top spiralisers with different blades.  Encourage your children to spiralise, its such a great way to increase vegetable intake both raw or cooked, there are no rules – spiralise any vegetable!

Ingredients

For the salad:

• 1 courgette spiralised
• 1 carrot spiralised
• handful shitake mushrooms, chop finely and leave to marinate in 1 dsp of tamari
• sesame seeds, to sprinkle over salad
• handful of spring onions

Option to add 100% buckwheat noodles: I add a portion of cooked buckwheat noodles, cooked according to the instructions then rested on iced water to keep from breaking as you assemble the salad.  Another option and a lower glycemic impact would be to use kelp noodles rich in minerals and not upsetting the gut microbiome by adding a starch load.

For the dressing:

• rind of 1 orange
• 1/2 – 1 cup freshly squeezed orange juice (depending on how thick you like the dressing)
• 2 tbsp dark miso paste
• 1 tbsp tamari
• 1 tbsp sesame oil
• 1/4 cup olive oil
• ¼ cup sesame seeds
• 1 tsp grated ginger
• good sea salt and pepper to taste

Whisk all the ingredients together and check seasoning.  Dressing will keep in a glass jar for 2 weeks in a fridge.

Method

To assemble place all salad ingredients into a large bowl add the chilled buckwheat noodles if using.

Add 1- 2 tbs of the dressing, massage with clean hands to really mix in the dressing.

Serve in individual bowls, finishing with a sprinkle of sesame seeds.

Enjoy eating with chop sticks!

26 Nov Avocado Pesto

Use as a dip, over pasta or quinoa, delicious over baked salmon or chicken too!  Add a handful of young spinach leaves to increase B vitamins, or baby kale.

Ingredients

• 12 garlic cloves roasted
• ¼ cup pine nuts
• 3 cups fresh basil
• 5 tbs fresh lemon juice
• 2 medium avocados, peeled and stone removed
• ½ tsp mineral salt
• ¼ tsp black pepper

Method

Place all ingredients in a blender and blend until smooth.

Place in a glass jar or air tight container and keep in the fridge, will last 2-3 days.

26 Nov Butternut, Feta and Rocket Salad

Ingredients

For the salad:

• 1 medium sized butternut squash, seeded and cut into bite size cubes
• 4 decent handfuls wild rocket, or baby spinach leaves or mixed leaves, washed and patted dry with clean towel.
• a handful of fresh rosemary
• 100g goats feta cheese
• 1 tbs sesame seeds
• 1 tbs red peppercorns

For the dressing:

• 2 tbs cold pressed olive oil
• 1 tbs apple cider vinegar
• 1 garlic clove finely chopped
• ½ red onion finely chopped

Whisk altogether.

Method

Massage the butternut squash with olive oil and a good crunch of celtic sea salt and black pepper.

Roast the butternut in the oven at 160c fan assisted/180c until golden brown.  Leave to cool.

Take a salad bowl and place the pre-washed rocket leaves.

Add the remaining salad ingredients and toss lightly, add the dressing just before serving.

For a more substantial lunch add a cup of quinoa or red rice to the salad, and option to add pre-cooked chick peas too.