Colourful Mixed Veg, Mushrooms & Puy Lentils with Spicy Caulifower Rice

547C7F73-757B-4E26-960F-CC4935551645Having spent all Sunday afternoon composing Monday Meditation: Relax with these Raw Tiger Nut, Cacao & Coconut Treats , I realised I hadn’t given a thought as to what I was going to have for dinner and my husband had pre-empted me by getting some of his frozen curry from the freezer. I stood in the kitchen gazing at the contents of the fridge, opening and closing cupboard doors. It was growing late, I was hungry and thought I’d end up making a salad. However, I knew that when I smelled my husband’s curry, I’d wish I had done something similar. I didn’t really want brown rice and there was a lovely caulifower calling out to me, so I decided on spicy cauliflower rice.

I put some puy lentils to soak while I got everything ready – you don’t have to soak them, but it makes them easier to digest.

I decided on cumin, which I love, to flavour the cauliflower ‘rice’, and turmeric, both for it’s anti-inflammatory properties and the lovely colour it would produce. Digestion begins with the eyes and I like to make food as colourful and appetising to the eyes as the mouth. The beetroot makes the carrot hold its colour and adding the frozen veg at the end makes this a bright, colourful dish.

This takes about an hour from start to finish – it sounds complicated written out, but if you pre-cook the lentils and process the cauli before you begin cooking, you don’t have to balance so many items at once. It really is easy.

It made enough for 2, with a little mixed veg and lentils left over for next day (see later).

  Vegan, Gluten-free and Dairy-free.

Ingredients

All quantities are very approximate

1/4 Cup Puy Lentils + reserved cooking water

Half a Cauliflower

Coconut Oil

Cumin

Turmeric

Optional: Dried Apricots

Mixed Veg – I used:

Small Beetroot

Large Carrot

Onion

2  Chestnut Mushrooms

Frozen Peas & Sweetcorn

Vegetable Bouillon Powder

Black Pepper

Optional:

Pine Nuts

Vegan ‘parmesan’: Almonds ground with Nutritional Yeast & a pinch of Cayenne Pepper

Method

Rinse and soak the lentils, then drain and cover with water, cook beforehand or while preparing the veg. Don’t overcook as they will be reheated in the veg mix. You want them to keep their shape and not become mushy.

Reserve the cooking water.

Process the cauliflower florets for a few seconds until it looks like rice and set aside.

Chop onion, beetroot, carrot, mushrooms.

Melt a little coconut oil in a frying pan, stirfry first the onions, then the other veg for a little while with some black pepper, add a few spoons of the lentil cooking water, cover and cook on a low heat. Make sure it doesn’t dry out.

3CBB91DD-1176-4FFD-AE9C-9148DFF29F59When almost done, sprinkle on a heaped teaspoon of  vegetable bouillon powder and mix in, adding the peas and sweetcorn and a little more lentil water. Cover.

Meanwhile, heat a little coconut oil in another frying pan, add the cumin and turmeric, stir round and add the cauliflower rice. Mix well, stirring and turning it over all the time. Add some black pepper and a couple of spoons of lentil water to keep moist.

On this occasion I didn’t add dried apricots to the rice as my husband doesn’t like apricots, but when he tried some ‘rice’, he surprised me with ‘it would be nice with apricots!’ 

When the ‘rice’ is ready, with as much or as little bite as you prefer, add several spoons of lentils to the veg and gently mix well, making sure they are heated through without overcooking everything. Spoon the ‘rice’ onto a plate with the mixed veg on top.

I forgot to add the pine nuts and ground almonds with nutritional yeast and cayenne before I took the photo of the cauliflower rice dish, but I added them when I had the leftovers next day accompanied with sweet potato mashed with almond butter, and some steamed broccoli.

A8C64AC9-EE34-4177-B62F-5E18927D6A43

The cauliflower rice dish was really good and tasty, even my sceptical husband had a small helping in addition to his own curry!

These meals have so many vitamins and minerals, different complementary proteins and healthy fats, and are very satisfying.

B9854F50-6A2E-4D09-A40B-6E420A95AF2A

Copyright: Chris McGowan

Advertisements

Frozen Mango, Banana & Passionfruit Protein Smoothie

E1AC46C3-BBEF-4EBA-952B-FBEDCC1F62C7It’s January, it’s freezing cold and blowing a gale that is shaking the rafters and here I am writing out a recipe for a frozen smoothie! Well, the reason is, we did an inventory of our freezer because we just couldn’t squeeze any more into it, and I was astonished at how much frozen fruit there was in there. No wonder there was no room! I have a habit of saving some of the summer fruits and freezing them for the winter when they’re not available or very expensive, but inevitably they get covered with other foods and I forget about them.

I found lots of frozen mango and frozen banana, I had a passionfruit in the bottom of the fridge that was too small to use on its own and in danger of going off before long, so in the blender they went.

The colours are uplifting in these grey January days of endless rain and winds and this smoothie is full of antioxidants to help ward off winter viruses. I love the smell of passionfruit, so delicately subtle but cheering. It has plenty of protein too for a post-workout drink, it’s quite thick though, so you may want to add more coconut water.

Ingredients

(Vegan, Gluten-free, can be Nut-free if you substitute with seeds)

Half a Frozen Mango

Small Frozen Banana

Passionfruit

2 Tbsps Buckwheat Flakes

Approx. 200mls Coconut Water

1 Tbsp Pulsin and Beond Pea Protein Powder*

Small handful Cashew Nut Pieces

Heaped Tbsp Live Soya Yogurt

Blend all ingredients except for half the passionfruit which is served on top of the smoothie along with any reserved juice.

Enjoy, then go and sit by the fire to thaw out! (With apologies to my readers in the southern hemisphere).

*I have recently begun using pea protein as an alternative to hemp protein powder, I ring the changes also with moringa powder and Vivolife Thrive for Her in Wild Berry flavour. Here is a £5 discount code for Vivolife products:  

http://vivolife.refr.cc/chrismcgowan

Apparently, your body can get used to the same brand and the same type of protein powder, so it’s best to alternate for optimum absorption.

(The candle burner was inspired by a mushroom and made by my 14 year old grandson).

E19D8D15-6D5F-4BB4-9DF7-D00803E1ED1C

*Aduna Moringa Powder

Pulsin Protein Powders

The Raw Chocolate Company Hemp Protein Powder

Vivolife Perform Protein Powder & Thrive Raw Green Superfood

Copyright: Chris McGowan

Vegan Chilli with Aduki Beans & Buckwheat

29401376_UnknownI know I’ve already posted a recipe for chilli (see 3 Vegan Meals with Chilli, Quinoa, Tacos & Steamed Veg (but no Quorn!) but this is a little different: it includes buckwheat rather than rice, which is cooked in the chilli rather than served separately, so most of the sauce is absorbed. I also used aduki beans instead of kidney beans.

BBuckwheat is one of my favourite alternatives to rice. It’s gluten-free, easy and quick to cook, you can toast it or leave it au naturel and add to trail mix or granola. It is rich in B vitamins, iron, protein, antioxidants and minerals and is reputed to help lower cholesterol and blood pressure whilst also controlling blood sugar levels.

Aduki beans are a good source of potassium, magnesium, iron, B6, protein and dietary fibre. They also contain many other essential nutrients like folate, calcium, manganese, copper and zinc.

Overall, this is a healthy, tasty and satisfying meal.

Ingredients

(Organic where possible, vegan and gluten-free, measurements very approximate.)

1 tsp Coconut Oil, melted but not smoking

2 Spring Onions, including greens, washed and chopped

1 Tsp Chilli Flakes (or according to taste, or fresh chilli, I’m a bit of a chilli wimp)

3/4 of a Courgette/ Zucchini, washed and chopped

2 medium Carrots, scrubbed and chopped

2 large Chestnut Mushrooms, washed and chopped

1 Cup Sweetcorn

Approx. 300mls Vegetable Stock + a good squirt of tomato purée

1/2 to 1 Tsp Raw Cacao Powder, mixed to a paste with a little water (not essential but it enhances the flavour)

1/2 Tin Aduki/Adzuki Beans, rinsed

1/2 Cup Buckwheat, rinsed

 Black Pepper & Pink Himalayan Salt, to taste

*

Heat the oil, add the onions and stirfry for a minute or two. Add all the other vegetables, stirfry, add chilli flakes and black pepper, cover and sweat for a couple of minutes.

Add stock and tomato purée, beans. Cacao powder and buckwheat.

Cover and simmer on a low heat until the vegetables and buckwheat are cooked and most of the liquid absorbed but not mushy.

Taste and adjust seasoning.

Serve with a green salad and live plain yogurt of your choice.

29401344_Unknown

Copyright: Chris McGowan

Frozen Mango & Passionfruit Smoothie – yum!

29401088_UnknownI love mango, all smooth, exotic and tangy with a delicate aroma, and I adore passionfruit. It doesn’t look up to much, all wrinkly, dark and swarthy, and when you slice it open, what do you get? No juicy flesh, just a spoonful of less-than-appetising crunchy seeds covered in what looks like yellow frogspawn! But the smell and the flavour are gorgeous, and they are so good for you, so putting them together in a breakfast smoothie was a no-brainer, why hadn’t I thought of it before? This particular week we’d found a pack of four in the supermarket greatly reduced as they were close to their use-by date, so I used two of them in this smoothie.

IMG_4461

It was a sunny morning and looked like it was going to be a hot day, I wanted something fruity and refreshing for breakfast, but that would fill me up as well.

This smoothie ticks all the boxes (that one’s for my husband who hates buzzwords and phrases!), plus it’s lovely and creamy and smells wonderful too.  It has lots of nutrients: vitamin A, magnesium, calcium, protein, healthy fats (omega oils), vitamin C, B vitamins, vitamin E, dietary fibre and lots lots more. The baobab powder has a lightly citrusy taste and adds more vitamins and minerals – it has 6x more Vitamin C than an orange. It promotes a strong immune system, healthy skin and a healthy gut. The Aduna brand supports small African businesses harvesting and exporting baobab, many of them run by women.

Ingredients

Vegan, gluten-free, dairy-free, can be nutfree if you use seed, rice or soya milk but it will taste a little different.

Organic where possible.

All amounts are very approximate.

2 Tbsps Oats

1 Small Mango, chopped and frozen

2 Passionfruit, scooped out, but save half of one for serving

1 Tbsp freshly-ground Golden Linseeds

Glass of chilled Homemade Almond Milk*, more or less depending on how thick you want it

1 Tbsp freshly Ground Almonds

1 Tsp Baobab Powder **

 Blend everything except one half of a passionfruit, pour into a glass and top with remaining passionfruit seeds.

Serve and enjoy 😊

*Nut & Seed Milks & Smoothie Recipes

**Aduna

Copyright: Chris McGowan

Post-Election Wake-Up Nectarine Smoothie/ Dessert

28863056_UnknownThis lovely smooth nectarine chia pudding was just what I needed the morning after the General Election when I felt exhausted and strung out after all the highs and lows of the long night before. I needed energy, but most of all something to give me a lift. Like the rest of the country, I didn’t know which end was up and needed the certainty and stability (sic*) of a reliably healthy, and refreshing breakfast to keep me going through the inevitable long drawn-out hours of bemused debate and analysis to come, while everyone figured out who was running the country (we’re still not sure!).

It can be served in a glass as a smoothie for breakfast or with slightly thicker consistency in a dish for dessert.

I’m not sure why I’m publishing it so long after the election, I think I thought there were rather too many smoothies stacked up together or it may be because the weather got so cold I thought soup was more appropriate!

Anyway, here it is:

If you use frozen fruit it will be thicker and chilled, lovely for a warm day or to perk you up in the morning, or just use more or less coconut water for the desired consistency.

We had some lovely juicy nectarines in our organic veg box recently and whilst I normally prefer to eat them as is (despite the juice inevitably dribbling down my top!), a couple were becoming over-ripe in the fruit bowl and were sliced up & frozen, so I decided to put one in this smoothie. They were small, so we used just half a medium banana to go with it.

This pudding has lots of healthy ingredients and beneficial nutrients: protein, calcium, potassium, magnesium, Vitamins A, B, C, E, omega oils, probiotics, fibre to name but a few.

Ingredients – Serves 1

(Vegan, Glutenfree, Organic)

1 Nectarine (fresh or frozen)

Half Medium Banana (fresh or frozen)

2 Tbsps Plain Live Yogurt of your choice

1 Heaped Tbsp Peanut Butter

1 Tbsp Chia Seeds**

1 Tbsp Buckwheat Flakes

1 Tbsp ground Golden Linseeds**

Small to Medium Glass Unsweetened Coconut Water

1/2 Tbsp Baobab Powder**

Blend for about 40 seconds and serve, sprinkled with a few chia seeds or a slice of nectarine.

*For the non-Brits, ‘Strong and Stable’ was the Tories’ campaign mantra.

28862992_Unknown

**See also: Three Cheers for Chias! What Are Chia Seeds & How Do I Use Them? Recipes included

Golden Linseeds (aka Flax Seeds): The Original Superfood?

The Benefits of Baobab, a Fruity Protein Smoothie + Review of Aduna Bars.

 

Copyright: Chris McGowan

Mixed Beans with Avocado, Pomegranate & Wilted Spinach

img_2566We had a pomegranate and some spinach in our organic veg box that needed using, as well as some homegrown mung bean sprouts,* and this is what I came up with.

This is such a colourful, nutritious and satisfying salad, full of antioxidants, protein, fibre, B viamins, minerals and healthy fats.

Vegan, Gluten-free, Organic where possible.

Ingredients

Romaine lettuce leaves

Thinly Sliced Cucumber

Grated Carrot

Sliced ripe Avocado

Spinach

Tinned Mixed Beans, drained and rinsed

Mung bean sprouts (or any other sprouted beans or seeds, but not the commercially packed long beansprouts)

(See * Sprouting for Health, Energy and the Environment!  For how to make homegrown sprouts and their benefits)

Pomegranate seeds*

Tamari and Virgin Olive Oil Dressing

Black Pepper

Method

Arrange the torn Romaine leaves around the plate, leaving a space in the centre

Place the thin cucumber slices, then the grated carrot and avocado slices on top around the circle

Lightly warm the beans, stirring gently to prevent them sticking or over-heating, and gently wilt the spinach – this releases the iron in the spinach and makes it more bio-available.

Arrange them in the centre

A few twists of black pepper over the salad

Pour over some Tamari & Olive Oil Dressing

Scatter the Pomegranate Seeds around the beans**

Top with beansprouts

**To remove the seeds, gently roll the whole fruit between your hands, cut in half, invert over a bowl and whack the end with a wooden spoon. If it’s ripe, the seeds should fall out. Otherwise, scoop them out with a metal spoon. See The Healing Powers of Pomegranate + Recipes for the health benefits of this bejewelled fruit.

Copyright: Chris McGowan

Paul’s No-Cacao Banana Berry Smoothie w Tiger Nut Milk, in the Garden

Last weekend, my brother and sister-in-law paid a visit during their farewell tour before emigrating to the US. You can read about it here. We had lots of fun and lots of food, all homemade apart from the Persian Christmas Pudding, courtesy of Heston Blumenthal at Waitrose! Remembering that I had caused him to sample rather too much cacao last visit*, I suggested to Paul that we make a different and simpler breakfast smoothie using tiger nut milk, which they had both sampled and approved the previous evening.

This is the result:

81F7654A-8043-4113-AA29-76F0A109957B

And this is the recipe:

We used the larger Froothie UK Optimum blender and it made enough for the three of us.

All amounts are very approximate!

Rich in protein, calcium, antioxidants, B vitamins, omega oils, potassium and other minerals, vitamin E, prebiotics and probiotics for a healthy gut, fibre.

Vegan, organic, gluten-free.

Ingredients

2 Bananas

Large handful frozen Mixed Berries

2 Heaped Tbsps Golden Linseeds

2 Tbsps Chia Seeds

1 Medjool Date

2 Heaped Tbsps CoYo Live Plain or Vanilla Coconut Yogurt

500mls Homemade Tiger Nut Milk (see here for recipe). Add more if you want a thinner smoothie.

Blend on fast for 60 seconds.

The chia seeds will thicken it if left to stand for a couple of minutes.

I like to use a spoon.

(See Golden Linseeds (aka Flax Seeds): The Original Superfood? and Three Cheers for Chias! What Are Chia Seeds & How Do I Use Them? Recipes included for the benefits of these amazing seeds).

Remember to drink water when consuming chia seeds as they swell and form a gel which helps create a healthy gut and clear the digestive system.

*

The morning was just warm and fine enough to sit outside and listen to the birds. The garden has come to life now, with forget-me-nots and aubretia really showing off while the bright pink Japanese azalea (below), not quite in full splendour, was doing its best to compete.

28595584_Unknown

Oh, and meet Slugger, descendant of Bruiser, we know this (not really!) because they both had/have white patches on their head and back. They are so-called because they see off all-comers and take no prisoners! Mrs Slugger is busy with their newly-hatched offspring.

28595632_Unknown

28329488_Unknown

*See Paul’s ‘Too Much Cacao’ Banana Baobab Smoothie! – oddly, it’s become one of my most popular posts!

The Raw Chocolate Company for cacao and chia seeds.

The Tiger Nut Company  for organic, peeled tiger nuts.

CoYo yogurts are available at Ocado and Waitrose.

Copyright: Chris McGowan

Fill Your Easter Basket with Home Made Vegan Raw Chocolate Eggs

image

Soon, it will be that other chocolate-filled holiday and the kids are off school getting revved up in anticipation of the upcoming egg hunts, so here is my alternative to the usually over-sweet, over-processed and over-priced commercial eggs. The kids will love to ‘help’ – or you could do it all in secret under the pretext of surprising them, but really so you get to clean out the bowl and lick the spoon! 😉

These home-made raw chocolate eggs are dairy- and gluten-free, as well as free from refined sugar. Some of them contain nuts but you can replace nut butter with tahini and ground-up nuts with seeds or you could choose the second nut-free version. All ingredients are organic where possible.

The Nutty Ones

1/2 Cup Raw Coconut Oil, melted

1/2 Cup Raw Chocolate Company Cacao Powder*

1/4 Cup Maple Syrup

1/4 Cup Unsweetened Nut Butter (no palm oil)

1 tsp Vanilla Extract

1/2 Cup either Raw Chocolate Company Goldenberries or Goji Berries (chopped) or other preferred berries

                           2 Tbsp chopped Almonds or Cashews (or seeds)

METHOD
Whisk together raw cacao powder, maple syrup, melted coconut oil, vanilla extract and nut butter. Stir in the berries and nuts.

Pour chocolate mixture into freezer-safe egg moulds or other shapes placed on greaseproof paper.

Place in the freezer for 30 minutes or until set.
Remove from freezer and arrange in a pretty basket.

(You could also pour onto greaseproof paper on a tray, let it spread, freeze and break into bite-size pieces).

These are the moulds we used, they’re available from Ocado and Amazon. They’re silicone and are freezerproof, ovenproof to 260C and dishwasher safe.

image

Nut-Free Eggs

For this version, we used the basic Raw Chocolate Company recipe on the back of their Cacao Powder and Raw Coconut Palm Sugar packs, with the addition of vanilla and goji berries.* It is a more intensely dark flavour and not as sweet as the first recipe. In fact, for a few of the eggs, we added a teaspoon of maple syrup as well to cater for those who have a slightly sweeter tooth.

The coconut palm sugar needs refining in a small chopper to make it dissolve and blend more easily.

You can of course leave out the berries if you just want plain chocolate or add whatever you prefer.

Ingredients

90g Cacao Butter, melted

60g Cacao Powder

60g Coconut Palm Sugar (+ 1 Tsp Maple Syrup if required) 

1 Tsp Vanilla Extract

1/2 Cup Goji Berries or lightly chopped Dried Mulberries

Method

Mix the melted cacao butter and coconut palm sugar in a bowl over hot but not boiling water to dissolve the sugar. Whisk in the cacao powder and vanilla extract, then stir in the goji berries.

Pour into moulds and set in the freezer as before.

‘Mylk’ Chocolate Nests

28330256_UnknownIf you want to make chocolate nests, you can mix this basic chocolate recipe (minus the Goji Berries) with Weetabix- or shredded wheat-type cereal or gluten-free equivalents, or puffed rice cereal, and place in moulds or bun cases. Refirgerate as before.

With these ones, we added a little vanilla, a tablespoon of lucuma powder, and a couple of tablespoons of homemade tiger nut milk.

You could also make ‘eggs’ from marzipan with the option of dipping in raw chocolate! You can also use natural food colourings. Here, though, we used ground almonds mixed with a little maple syrup.

See also my page of Raw Treats – Recipes for more Raw Chocolate Recipes (at the bottom of the page) and here is a new recipe for Raw Vegan Fruit & Nut (or seed) Chocolate – not just for Easter!.

Have a fun Easter weekend with the people you love!

The Raw Chocolate Company

* (They sell a special chocolate-making kit containing all the ingredients for home-made raw chocolate on their website).

Copyright: Chris McGowan”

Spiced Chickpeas & Veggies with Brown Basmati Rice & Wilted Spinach

img_3213As often happens, this came about as my alternative to a meal my husband was having which had potatoes and tomato sauce in (his favourite items to cook with). I avoid nightshade foods* because they are reputed to increase inflammation in people who have auto-immune conditions like psoriasis or arthritis.

It was the day Storm Doris hit and Hb had been out in it all afternoon, delivering our local free mag, while clinging on to fences as he went along in order to stay upright! He was chilled to the bone when he returned home and so decided to have a hot bath and then some vegetable curry out of the freezer.

I devised this version for myself and we shared the rice and steamed green vegetables. It is quick and easy to make.

The spices were heated in a little coconut oil, the veggies were chopped up finely, added to the spices and sweated for a few minutes, then a little vegetable stock was added and it was all cooked for about 20 minutes before adding the chickpeas. Meanwhile, the soaked and rinsed brown basmati rice was cooking alongside and just before serving we put some sugar snap peas in the steamer, after a couple of minutes 2 handfuls of washed spinach followed for just long enough to wilt slightly. This shouldn’t be overdone as it will carry on wilting on the plate.

Spinach is one of those vegetables that is better lightly cooked than raw (as are broccoli, tomatoes and carrots) in terms of making the nutrients more bioavailable, in this case the iron content.

The chickpeas are also a good source of iron and calcium. 

Plenty of B vitamins in this meal, too, along with protein, potassium, antioxidants, dietary fibre and so much more!

Vegan, Gluten-free, Organic where possible.

Ingredients

Enough for 2 servings

img_3206

1 Tsp Coconut Oil for cooking

A little Fresh Ginger, chopped finely

A little Fresh Turmeric, chopped finely

1 Tsp Cumin Seeds

Large Handful Chopped Carrot

Large Handful Chopped Broccoli

2 Chestnut Mushrooms, chopped

Leek, chopped

Small Chioggia Beetroot, chopped

A little Vegetable Stock, below the level of the veggies in the pan

Squeeze of Tomato Purée

Black Pepper

Twist of Pink Himalayan Salt

Lightly Toasted Pine Kernels for garnish

Add the ingredients to the hot but not smoking oil in the above order, stir about then reduce the heat, put on the lid and sweat for about 10 minutes. Stir once or twice.

Meanwhile, cook 1 Cup soaked and rinsed brown Basmati rice in 1 1/2 Cups Boiling Water on a low heat with the lid on until just done and the water absorbed, with the grains still separate, about 20 minutes.

img_3207Add the remainder of the ingredients (except the pine kernels) to the sauce, replace the lid and cook until just done but not mushy.

Blend the sauce a little with a stick blender to thicken it a bit but so that you can still see some shape and colour.

Stir in the chickpeas and replace the lid to warm through.

img_3208

When ready to serve, add some sugar snap peas to a steamer for a couple of minutes, then the spinach for a minute.

Serve in a large, hot bowl, sprinkle with lightly toasted pine kernels.

img_3212

Copyright: Chris McGowan

Crunchy & Satisfying Black Bean, Red Grape & Hemp Seed Salad

img_2921This is the salad I had for dinner the evening before I began a 3 week juice programme in what turned out to be a relatively mild January. Given that I’ve scheduled this post for March, it is probably snowing outside, but hopefully the sun has begun to appear and remember …

Salad isn’t just for Summer!

There is nothing wilted or boring about this salad, it has a satisfying crunch and crispness plus it takes no time to put together. It is nutrient-dense, fibre-rich and has a variety of colours, providing a wide range of protein, vitamins, minerals and healthy fats.

Black beans are a great vegan source of protein and they make this salad very filling. ( See Vegan Black Bean & Walnut Veggie Burger and Red Lettuce & Black Bean Protein Salad for more information on the health benefits of black beans plus recipes).

The grapes add some sweetness and the resveratrol which gives them their colour is reputed to be anti-ageing and heart-healthy. They also make a  nice contrast with the spring onions, which contain prebiotics – these promote a healthy gut environment in which beneficial probiotics can grow. (Tiger nuts are also good sources of prebiotics).

The Greens provide protein, iron, B vitamins, antioxidants, minerals, and aid digestion.

Celery is a good source of potassium, needed for a healthy circulatory system, B vitamins, Vitamin A, Vitamin C , fibre and vitamin K, required for blood clotting and good bone health.

Hemp seeds are rich in protein, B vitamins and healthy fats. (See Shelled Hemp Seeds: Superfood or Psychogenic?! for the full lowdown on these nutrient-dense seeds).

You can add baby tomatoes too if you like, I omitted them because I don’t eat nightshade foods (reputed to increase inflammation and aggravate skin and joint conditions).

Vegan, Gluten-free, Nut-free and Organic where possible.

Ingredients

Half a tin Black Beans, rinsed

Mixed Rocket, Watercress and Spinach, washed

Celery, washed and chopped

Shaved Carrot (washed with peel left on)

Spring onions, chopped

A few Sugar Snap Peas, washed and trimmed

1 Tbsp Raw Shelled Hemp Seeds, sprinkled on

Broccoli, shredded and sprinkled on

Red Grapes, washed

Tamari and Organic Virgin Olive Oil Dressing

Black Pepper

Arrange as creatively as you can, digestion begins with the eyes.

Copyright: Chris McGowan