This quick tofu and veggie stir-fry is full of zesty Chinese flavours. Customize it by using whatever veggies you have on hand. The secret is in the sauce.
Category: Recipes
Buckwheat flour pancakes
Beautiful buckwheat flour pancakes
Perfect pancakes made with nutty buckwheat flour, a whole-grain and gluten-free alternative to wheat.
Ingredients
- 1 cup sifted buckwheat flour you can make this by grinding buckwheat in your Nutribullet
- 2 large free-range eggs
- 300 ml low-fat milk
- pinch of salt
- olive or canola oil spray
Instructions
- Whisk all the ingredients together in a large bowl
- Heat a non-stick pan on medium – high heat and spray with olive / canola oil spray
- Using a soup ladle, pour batter into the pan and swirl to reach the edges of the pan
- Flip your pancake once the edges start to lift and cook for another 30 seconds on the other side, until browned to your liking
- Serve with fresh fruit and Greek yoghurt for a delicious breakfast or dessert, or serve with your favourite savoury pancake stuffing!
Roast broccoli with Parmesan
Roast broccoli with Parmesan
A delicious side dish of roasted broccoli elevated with a touch of Parmesan, salt and pepper.
Ingredients
- 1 head broccoli broken up into florets
- Olive or canola oil spray
- 1 tbsp finely grated Parmesan cheese
- salt and freshly ground black pepper
Instructions
- Preheat the oven to 200 C fan
- Place the broccoli florets in a large oven dish and spray generously with olive or canola oil spray
- Sprinkle with Parmesan cheese
- Season with salt and black pepper
- Pop it into the oven and roast for about 15 minutes, until the broccoli is tender and slightly browned around the edges
Chunky chicken and veg curry
Chunky chicken and veg curry
A hearty and healthy veggie-loaded chicken curry packed with flavour. Swap the chicken for chickpeas to make an equally delicious vegetarian version. This one-pot wonder can be served as is, or with a side of basmati or cauliflower rice.
Ingredients
Garam Masala spice mix
- 1 tsp ground cumin
- 1 tsp ground cinnamon
- 1 tsp paprika
- 1 tsp turmeric
- 1/2 tsp ground ginger
- 1/2 tsp ground coriander
- 1/4 tsp ground cloves
- 1 tsp cayenne pepper optional – omit if you do not like spicy
Chicken curry
- 1 tbsp olive or canola oil
- 1 large onion finely chopped
- 2 medium carrots finely chopped
- 2 red or green peppers sliced or chopped
- 1 large zucchini NB see notes on substitutions
- 1 tbsp tomato paste
- 1 can Indian-style tomato plain canned tomato will work too
- 1/2 cup low-sodium chicken or veggie stock
- 1/2 can light coconut milk about 200 ml
- 500 g chicken breast thinly sliced
- salt and pepper to taste
Instructions
- Mix all the garam masala spices together in a small bowl and set aside
- Fry the onion and carrots in 1 tbsp oil on medium heat until tender. Add small splashes of water regularly or spray the pan regularly with olive oil spray to prevent sticking to the bottom of the pan
- Add the garam masala mix to the onions and carrots and fry for about 1 minute, stirring constantly
- Add all the veggies and fry for 1 – 2 minutes, adding splashes of water as needed
- Add the tomato paste, canned tomato and stock and turn the heat down to low
- Let the curry bubble away on low heat with the lid ajar for about 20 minutes
- Season the thinly sliced chicken breast with salt and pepper
- After the curry sauce has simmered for about 20 minutes, add the diced chicken to the sauce and turn the heat up to medium
- Let the chicken cook in the sauce until cooked through and tender, about 3 minutes (time will vary depending on how thick your chicken is chopped, etc.). Stir constantly and regularly test a piece of chicken by cutting it open. The chicken should no longer be pink inside, but be careful to not overcook as it will become dry.
- Stir in the coconut milk
- Finally, taste your curry and season with additional salt and pepper if necessary. Serve and enjoy
Notes
Nutritional information for 1 portion (1/4 of recipe): 302 kcal, 14.6g fat, 12.9g carbohydrates, 3.7g fiber, 6.6g sugar, 31.8g protein.
You can use any vegetables of choice for this recipe. I had peppers, mushrooms and zucchini that needed to be used, but even frozen veg will work perfectly. You can also bulk the recipe up with extra veg if you want a super big portion.
Strawberry, avocado and baby spinach salad
This is a beautiful summer salad to serve alongside any meal, great for entertaining but quick enough for a weeknight.
Spiced coconut and parsnip cake with cashew yogurt frosting
A moist cake with grated parsnips, spices and buckwheat flower. Buckwheat flour has a deliciously nutty taste, and has a beautiful texture in baked goods despite being gluten free. As buckwheat is a whole-grain, it is a smart alternative to refined wheat flour.
Skinny parsnip chips
Skinny oven-baked parsnip chips
Parsnips cut into thin sticks, tossed with salt, pepper and Parmesan. A delicious alternative to fried potato chips. Serve alongside your favourite burger or fish meal.
Ingredients
- 4 medium parsnips about 250g
- olive oil spray
- 2 tbsp grated Parmesan cheese substitute nutritional yeast for vegan alternative
- salt and black pepper
Instructions
- Preheat the oven to 230 C fan.
- Chop the parsnips into long thin sticks.
- In a mixing bowl, spray the parsnips generously with olive oil spray, then toss with the Parmesan cheese. Season with salt and black pepper.
- Bake the parsnips for 15 – 20 minutes, tossing them around after about 10 minutes. They are ready when they start to brown around the edges.
Juicy and tasty oven baked falafels
These falafels are packed with flavour! The addition of frozen peas adds a beautiful green color on the inside and adds moisture to the mix. Baking rather than frying means that you cut down substantially on added fats.
Whole-wheat wrap pizza
Whole-wheat veggie-loaded wrap pizza
Who doesn’t love pizza? Here is a healthier, whole-wheat, veggie-loaded version. A wrap mimics an ultra-thin pizza base, and is fuss-free and delicious. It goes beautifully crispy in the oven. Doing it yourself means that you control the amount of cheese and the type of toppings that goes on. This whole pizza has about the same amount of calories as one regular restaurant slice. So you can enjoy the whole thing all by yourself. Pizza + pajamas + a great movie = pure bliss.
Ingredients
- 1 whole-wheat wrap
- 1 tbsp tomato paste
- 1 tsp dried oregano or any dried herbs of choice
- 1/2 green pepper sliced
- 1 tbsp sliced olives
- 1 tbsp sliced peppadews optional
- 30 g sliced or shredded cooked chicken left-over's are great
- any sliced veg, such as mushrooms or zucchini these can be raw, they will cook in the oven
- 60 g grated Mozzarella or Edam cheese (30g = about 1 matchbox-sized piece)
Instructions
- Preheat the oven to grill setting, or as high as it can go
- Place your wrap on the oven tray
- Smear your wrap with tomato paste and sprinkle with oregano or other dried green herbs
- Add all of your toppings. You can customize this according to your preference. Be creative and have fun!
- Sprinkle grated cheese over your pizza
- Put your pizza in the oven (center works well) and bake for approximately 10 minutes. Keep a close eye to make sure it does not burn. You want the edged to be slightly browned for best results.
- Remove from the oven and slice with a pizza slicer. Season with freshly ground black pepper. Enjoy!
Notes
To make recipe vegetarian, simply omit the chicken. To make it vegan, you can replace the cheese with a few tsp nutritional yeast or vegan cheese alternative.
Moist and delicious wholesome carrot cake with coconut flour
This carrot cake is high in fiber, low in fat and lower in carbohydrates. It is also wheat and gluten free. Best of all, its moist, delicious, and everything a carrot cake should be.
Moist and delicious wholesome carrot cake
Packed with fiber from carrots and apples, a sneaky way to up your fruit and veg intake!
Ingredients
- 1/4 cup coconut flour sifted
- 1/4 tsp salt
- 1 tsp ground cinnamon
- 1/2 tsp bicarbonate of soda
- 2 medium carrots finely grated
- 1/2 cup applesauce
- 2 tbsp canola or olive oil
- 3 large eggs
- 1/4 cup dates chopped
- 1/4 cup xylitol or sugar
Cream cheese topping
- 1/2 cup low-fat or fat-free plain cottage cheese smooth
- 2 tsp xylitol, sugar or honey
- 1/4 cup chopped nuts (I used almonds, but pistachios or walnuts would be great)
Instructions
- Preheat the oven to 180 C
- Combine all the ingredients, except for the topping ingredients, in a large mixing bowl
- Spray a small bread pan or cake tin with non-stick cooking spray, and pour the mixture into the prepared pan
- Bake for approximately 40 minutes, until the edges begin to brown. The cake will be very moist, even when cooked. It will set more as it cools
- Combine the cottage cheese and xylitol / sugar / honey well with an electric beater or a whisk
- Once the cake is cooked and slightly cooled, spread the cottage cheese on top of the cake and sprinkle the nuts over the top. Enjoy!
Notes
Nutritional information was calculated using low-fat cottage cheese, xylitol, and almonds. Each slice (1/6 of the recipe) provides roughly 180 calories, 10g of fat (<3g saturated fat), 16.9g carbohydrate, 8g sugar, 3.5g fiber, and 7.4g protein.