Spaghetti Courgetti

Wondering what you can do with the vegetable spiralzer you were given for Christmas?

Here's a really simple but tasty recipe.

Serves 4

10g organic butter or coconut oil

3 small white onions, finely chopped

Sprig of fresh basil leaves and stalks, chopped roughly

500g lean minced beef/low fat vegetarian mince*

100g closed cup mushrooms, sliced

1 vine-ripened tomato, diced

1 stick celery, finely chopped

1/2 green pepper, diced

4 cloves garlic, finely chopped

1 x 400g tin chopped tomatoes

25g tomato puree

4 large courgettes

salt and pepper to taste

Note:  Some meat free alternatives contain gluten and/or MSG.  Please check the label before you buy!

METHOD:

Heat the butter or oil in a frying pan, over a medium heat.  Saute the onions until soft.

Add the chopped basil and fry for 30 seconds.

Add the mince and season well with salt and pepper.

When the mince is browned, add the mushrooms, vine tomato, celery, pepper and garlic.

Cook gently for 5 minutes.

Add the tinned tomatoes and puree.  Cook over a medium heat for 20 minutes.

Chop the courgettes into thin spaghetti strips or use a vegetable spiralizer if you have one.

Steam gently for 3-4 minutes or util cooked to your liking.

Serve.

Once cooled, store any leftover sauce in an airtight container and refrigerate for up to 3 days or freeze on the same day.

Quinoa, Chickpea and Kale Bowl

Serves 4-6

Coconut oil for frying

1 large onion, peeled and finely chopped

4 garlic cloves, peeled and finely chopped

1 red pepper, finely diced

200g kale, thick stems removed and leaves finely chopped

8 cherry tomatoes, finely chopped

300g quinoa

4 Tbsp lemon juice

400g tin chickpeas, drained

2 Tbsp nutritional yeast

600ml hot vegetable stock

100ml soya or oat cream

2 tsp dried oregano

1 tsp freshly ground black pepper

salt to taste

dash of cayenne pepper

METHOD:

Preheat oven to 200C/425F/gas 7

Heat a little coconut oil in a frying pan and fry the onion, garlic and red pepper for several minutes.

Add the chopped kale and chopped tomatoes and continue to fry on a low heat for a few more minutes until the kale has softened up.

Rinse the quinoa and transfer to a casserole.

Add the kale mix and all the remaining ingredients.  Stir until everything is well combined.

Cover the casserole with tin foil and put in the oven.

Check after 20 minutes to see if all liquid has been absorbed.  If not, bake for a further 5-10 minutes.

ENJOY!

Sesame Ginger Quinoa Salad

If you're bored of a basic greed salad, then here's a hearty alternative that includes cooked quinoa for added protein and fibre.  It's vegan and gluten free, with just 360 calories.  Each serving contains 15g of protein and 7.8g of fibre.

It's served cold so will be perfect when the warmer weather arrives!  Make it ahead and keep a bowl in the fridge for an easy post-workout dinner.  It can be made in 30 minutes and is so simple - so dig in!

Serves 4

170g quinoa, rinsed

470ml water

1/4 tsp salt

225g shelled frozen edamame

3 medium carrots, peeled and diced

1/2 yellow pepper, diced

1/2 red pepper, diced

100g red cabbage, chopped

2 Tbsp sesame oil

2 Tbsp rice vinegar

3 tsp fresh ginger, finely minced

1 Tbsp sesame seeds

METHOD:

Place quinoa, water and salt in a covered pan.  Heat on high until it boils, lower the heat to low, cook for about 15 mins or until the quinoa is soft and the water absorbed.

Pour the quinoa into a medium-sized bowl, and mix in the frozen edamame, carrots, peppers and cabbage.

In a small bowl, make the dressing by mixing the sesame oil, rice vinegar, minced ginger and sesame seeds.

Pour the dressing over the quinoa and veggies, and mix thoroughly.

Enjoy immediately or store in a covered container for later!

Our Strawberry & Kiwi Quinoa Protein Pudding contains healthy fats and slow release carbs to help keep you going until lunch, plus a good dose of fibre and vitamins.

It makes a great breakfast option – or even a guilt-free dessert… it tastes so good!

Serves 1

40g uncooked quinoa

150g plain yoghurt

25g strawberry whey or rice protein powder

10g chia seeds

7g flaked almonds

1 kiwi, diced (peeled or unpeeled)

METHOD:

Bring a small saucepan of water to the boil.  

Thoroughly wash the quinoa.

Add the quinoa to the pan of boiling water and cook according to the pack instructions (usually around 20 mins).

Drain well and allow to cool.

Place the quinoa in a serving bowl and mix in the yoghurt.

Add the protein powder and mix well.

Sprinkle on the chia seeds, almonds and kiwi.

Enjoy!

Lentil, Sweet Potato and Coriander Stew

Serves 4

2 Tbsp organic coconut oil

1 small red onion, finely chopped

1 large carrot, finely chopped

1 garlic clove, finely chopped

1 tsp ground coriander

1 tsp celery salt

1/2 tsp ground cumin

350g red lentils, soaked overnight

1 bay leaf

1 litre cold fresh water

2 medium sweet potatoes, peeled and diced

1 x 400g tin chopped tomatoes

Juice of 1/2 lemon

Handful of coriander, finely chopped

1/2 tsp sea salt

1/2 tsp black pepper

4 Tbsp plain yogurt, for serving (use dairy free if preferred)

METHOD:

In a large saucepan, melt the oil over medium heat.  Add the onion and carrots.  Saute, stirring occasionally, until softened.  Add the garlic, ground coriander, celery salt and cumin and cook for 30 seconds.  Add the lentils, water and bay leaf.

Bring to a boil, then reduce to a simmer.  Cover and cook for 10 minutes.  Add the potatoes and cook for a further 10-15 mins or until potatoes are just tender.

Stir in the tomatoes and cook for several minutes until warmed through.  Remove the bay leaf.  Stir in the lemon juice, coriander, salt and pepper.  Spoon into a bowl and top with a spoonful of yogurt.

Once cooled, store any leftovers in an airtight container and refrigerate for up to 3 days or freeze on same day.