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Roast Vegetable, Quinoa & Pesto Salad

8/1/2017

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I love a colourful hearty salad!!  Most of us need a few more vegetarian meals in our repertoire.   This one is a meal in itself  and is also great as a side with chicken, beef or lamb.

Great for lunch the next day or a dinner from the fridge tomorrow - you could add some grilled chicken or lamb to change it up.  Also great as a wrap!

Use any roast veg you have in the fridge.  Try adding or substituting zucchini, eggplant or sweet potato.
​Tip:  Roast Vegetables and cook quinoa on the weekend for a quick Monday/Tuesday meal.

Recipe adapted from Helmsley & Helmsley “The Art of Eating Well”
​​​Serves 4 as a main or 8-10 as a side.
  • 2  carrots, roughly chopped into 1-2cm chunks
  • 250 g pumpkin cut into 1-2cm chunks
  • 1 large red capsicum, roughly chopped
  • 1 punnet of cherry tomatoes
  • 1 large onion red onion roughly chopped into 8ths.
  • 1-2 medium beetroot, well scrubbed and chopped into little chunks - 1-2cm 
  • 1 can of chickpeas, drained and rinsed
  • 3 tbsp olive oil 
  • a handful of fresh herbs - thyme, rosemary, sage  or 2 tbsp mixed dried herbs
  • 150g - 200g leafy greens - I use the beetroot leaves (wash well and chop) and add some rocket or baby spinach
  • 1/2 cup chopped walnuts, sunflower seeds, pepitas or sesame seeds (or a combination)
  • sea salt and black pepper
  • ½ - ¾  cup BB pesto  (or a good quality bought pesto)
  • 1-2 tablespoons apple cider vinegar
  • 50-60g feta cheese (optional)

Quinoa
​1- 1.5 cups of cooked quinoa   (I cook quinoa and freeze in batches to use in recipes like this to save time mid week)
  • 1.5 cups bone broth or water
  • ¾ cup quinoa (rinsed well several times)

To make:
1. Preheat the oven to 200°C
2. Lay the roughly chopped vegetables & whole cherry tomatoes in a single layer on a large roasting tray, sprinkle with salt and pepper and drizzle with olive oil. Scatter over the herbs.
3. Roast for 30–40 minutes or until the veg is tender (pierce with a knife to check). Halfway through the roasting time, use a wooden spatula to turn the veg
4. Meanwhile, make the pesto if you don’t have pre-made.
5. Place quinoa and water/stock in saucepan and bring to the boil, reduce heat to a simmer, cover and allow to simmer for another 15 mins until tender (check on it ½ way through in case it needs more water).
6.  To make dressing combine ½ - 1/3 cup pesto with 2 tablespoons of olive oil and 1-2 tablespoons apple cider vinegar.
7. Combine the quinoa, chickpeas and roasted vegetables in a big serving bowl, toss in your pesto & olive oil and the rocket/baby spinach salad leaves, sprinkle with crumbled feta (if using)  nuts/seeds and serve warm or cold.
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Super Spring Salad

9/4/2016

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I love Spring!!  The soft sun of Spring brings a sense of uplifting optimism with it.  Time to shed the layers of winter and lighten up a bit....Spring clean the house, the mind and the body and get rid of that stuff we no longer need.
It's a great time to lighten up our meals with more raw food, leafy greens, sprouts etc - which means salads!
I'm a huge fan of salads as complete meals - so they have carbs, complete protein and some good fats.  I love versatile salads that we can have for dinner, and then have pre-prepped for the next day's lunch (or dinner), in the fridge - ready to add the protein and dressing for a super quick and healthy meal.
Over the next few weeks I'll be adding plenty of ideas for salads as meals.  So look out here and on my instagram: Pachamama_nutrition

If yIngredients:
  • 1 medium sized fennel bulb - finely sliced,  stalks and fronds chopped 
  • 200g baby rocket
  • 1/2 bunch of parsley chopped (I use stalks as well)
  • 1/2 cup quinoa - rinsed well, soaked (if you have time)  / or 1 cup of cooked quinoa (I often cook a bigger batch and freeze in portions to pull out to add to salads etc)
  • 1/2 capsicum
  • 1 avocado chopped
  • 2 tablespoons of mixed seeds - sunflower, pepitas, pine nuts - lightly toasted
  • 1 small piece wood smoked trout per person,  (you can also use fresh cooked ocean trout/salmon)  broken into bite size pieces or you could use chicken, lamb or beef.
  • 2 tablespoons of capers
  • 100g feta - crumbled (Optional)
Dressing:
  • 1/4 cup olive oil
  • 2 tablespoons apple cider vinegar
  • 1 tsp dijon mustard
  • Mix dressing in a small jar until creamy looking
To Make:
Rinse quinoa well and add to 3/4 cup boiling water with a pinch of sea-salt. Turn down heat simmer, covered, for about 10-12 mins until just cooked - leave a little crunch. (check while cooking - you may need to add a little more water in the process)
Finely slice fennel and stalks (my $12 mandolin is perfect for this), I add the fennel raw, if you prefer you can saute sliced fennel  and stalks in a little olive oil until just soft.  Chop the fronds and add them to the greens below.
Add the rocket and parsley, roughly chopped fennel fronds, chopped capsicum and avocado* to the bowl.

Allow quinoa to cool if you prefer, or add it warm, then add the dressing *and give it all a mix through. Then sprinkle capers, crumbed feta, mixed seeds and trout. 

* If you are having the salad the next day for lunch, hold the avocado & dressing on what you won't be using right away.  Save your seeds, capers, some trout (or you could use chicken, beef, lamb, or extra nuts and seeds as your protein) and some dressing and add it all in when needed.
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Cypriot grain salad

1/31/2016

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​A friend of mine bought this Hellenic Republic inspired salad to a BBQ the other day and it was a winner all round (thanks Priya).  I love the combination of the herbs, body of the lentils and quinoa, the crunch of seeds and the sweetness of the pomegranate and currants.  It is lovely as a side with chicken, fish or red meat, as well as standing on its own as a balanced meal for an easy lunchbox leftover.


Serves 4 people as a side

Ingredients
1/2 cup puy lentils (French lentils)
1/2 cup quinoa
2 tbsp pine nuts
¾-1 bunch coriander, chopped
½ bunch parsley, chopped
1/2 red onion, finely diced
Arils of ½-1 pomegranate
Juice of 1 lemon
1 tbsp sunflower seeds
1 tbsp pumpkin seeds
2 tbsp baby capers
1/2 cup currants
3 tbsp extra virgin olive oil
Sea salt to season
 
To make
Cook lentils in 1 1/2 litres of water.  Bring to boil, turn down heat and simmer for 20-25 mins until tender but with still a bit of bite. Drain and cool.
Cook quinoa with 1.5 cups water.  Bring to boil and then turn down heat, cover and cook for about 15-20 mins or until just tender.  Cool down.
Toast the pine nuts until lightly golden.
Chop the coriander, parsley and red onion.  Remove the arils of the pomegranate and juice 1 lemon.
Mix everything.  Season with salt to taste and spoon into serving bowl.
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Real egg mayonnaise

3/18/2015

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This delicious zesty mayonnaise is  based on Sally Fallon's Nourishing Traditions version.  No preservatives, no emulsifiers or other nasties.  

INGREDIENTS
1 whole egg plus one egg yolk free range/organic 
1 teaspoon dijon mustard
1-2 tablespoons lemon juice (you may like a little extra/less)

1 teaspoon apple cider vinegar
3/4 cup extra virgin olive oil
1 clove of crushed garlic (for Aoli)
Sea salt and pepper to taste

zest of half a lemon (optional - for extra zest)

METHOD
Add the egg, egg yolk, dijon mustard, garlic, apple cider vinegar and the lemon juice into the food processor (or bowl or jar if using hand mixer)

Blend for about 10 seconds.  Turn blender right down to low and slowly add the olive oil.  Blend for approximately 30 seconds until it becomes quite thick and fluffy. Add salt and pepper to your liking, extra lemon juice or lemon zest if you wish. Blend for another few seconds until all mixed in. 

The mayonnaise/aioli will thicken with time and should last about 5 days in the fridge.

I love this mayo with crunchy slaw (see pic above)  - red cabbage, savoy cabbage, carrot, sunflower/mung bean sprouts, capsicum, sunflower seeds.  Lovely with some poached chicken breast.  Make a big slaw (hold of the mayo until just before serving) and keep in the fridge for lunch the next day.
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Haloumi Salad - Pita Balancing

11/20/2014

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I recently went to a wonderful Ayervedic Nutrition seminar.  I came away with plenty of good knowledge as well as some fantastic recipes. Here's a variation of my favourite! It can be served as a meal on its own for 3-4  people (or 2 dinners and 2 lunches for the next day) - or as a side salad for more.


Ingredients
1 punnet of small tomatoes cut in half or 6 roma tomatoes quartered
100g Rocket 
75g green beans
Dill – ½ bunch
mint – ½ bunch
1 spanish onion
250g Haloumi cheese, sliced
½ cup pitted Kalamata olives
Olive oil
Balsamic vinegar
a pinch of sea salt
Fresh cracked pepper



To Make
Brush tomatoes with olive oil and oven roast  on baking paper (cut in half first if using the Romas) – slow roast at 160 degrees for about 45 minutes.

Top and tail green beans,  chop Spanish onions, dill and mint.  Mix the olive oil, balsamic, seasalt and cracked pepper.  Mix dressing and salad.  Pan fry haloumi in thin strips (30-45 seconds each side - just till they are brown) and top salad with them and the tomatoes.



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Spicy Snapper and Black Rice Salad

9/15/2014

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Spring is here - time for something cooler to eat.  I love this combination of textures and taste.  Herbs and spices are wonderfully cleansing and supporting of our systems. This salad holds it own for lunch the next day - fabulous on its' own or wrapped in a tortilla.
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Ingredients
1 cup black rice

1 avocado, ripe, peeled and chopped

1 Granny smith/Pink lady apple, peeled and finely diced
3 Shallots, finely chopped

1 Long green chilli, finely chopped

½ bunch coriander leaves, coarsely chopped
1-2 tbsps lemon juice
2 tbsps olive oil

4 skinless snapper fillets,
½ tsp each of dried cumin,  chilli, paprika, ground oregano, coriander leaves
 or 2 tsp of a good quality Mexican spice mix
100g rocket or baby spinach





To make:
Cook the rice following absorption packet directions, remove from the heat and set aside to stand 5 minutes. Spoon rice into a colander. Refresh rice in cold water, set aside in colander to drain really well. Transfer to a large bowl.
Combine the avocado, apple, onions, chilli, coriander, lemon juice to taste, rocket and 1 tablespoon olive oil in a bowl. Season with salt and pepper. Cover and refrigerate until ready to serve.
Combine remaining oil and spices in a large bowl, add fish and toss to coat. Season with salt and pepper.
Heat a large non-stick frying pan over medium heat. Cook fish, in two batches, for about 2 minutes each side or until cooked through. Stand, covered with foil for 5 minutes.

Variations:
Fish Tortillas:  Wrap salad and fish (slice fillets lengthwise before coating in spices) in a warmed multigrain tortilla.
Chicken and rice salad:  Replace fish with chicken, use the spices above or you could slice a lemon thinly instead of the spices and marinate the chicken with the oil and lemon for an hour before cooking.
Vegetarian - Add some pepitas and sunflower seeds for some protein and crunch.


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Kale and Pomegranate Salad

2/9/2014

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This salad is so easy and super nutritious.  Perfect with some chicken or a steak.

Ingredients:
1 pomegranate
¼ cup fresh lemon juice
1 Tablespoon honey
1 teaspoon finely grated lemon rind
2 Tablespoons extra virgin olive oil
1 bunch kale (Tuscan or curly), centre ribs and stems removed, washed and dried 
3 Tablespoons sunflower seeds/ chopped almonds/ pinenuts or walnuts
Parmesan cheese shavings

Directions:
Remove seeds from pomegranate (the red juicy bits) and set aside.  This can be a messy process, but I find the easiest is to get a knife or teaspoon and do it gradually.
Cut Kale into thin strips across the leaf (about 1cm wide) add to a large bowl.
Dressing - combine lemon juice, lemon rind, honey, olive oil and pepper, and whisk.  Add vinaigrette, sunflower seeds, and pomegranate.  
Let sit for 20 minutes at room temperature, tossing occasionally.  Sprinkle with parmesan shavings and serve.

*Note: if pomegranates are not in season, dried currants may be used instead – soak in white wine vinegar or white balsamic vinegar for a few hours to plump up.
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Asian Chicken Salad

12/16/2013

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4 serves
Ingredients:
  • 2 Organic chicken breasts
  • a pinch of seasalt
  • 200gms of any green leafy veg really – watercress, rocket, baby spinach, mixed lettuce, rachiccio is great
  • 2 carrots julienned finely or in strips from potato peeler
  • 1 bunch of coriander finely chopped (soooo good for you!! – gets the digestion moving, detoxifying etc)
  • A big handful of bean sprouts (any will do – bean shoots,  mung beans, snow pea sprouts – whatever you like – great for detoxing liver!)
  • 2 tablespoons of sesame seeds 
  • 2 tablespoons of sesame oil 
  • 3 tablespoons of ponzu sauce (buy in Asian/sushi section of supermarket - very handy and delicious pantry staple!)
To make:
​
To poach the  chicken cover  with cold  water and bringing a simmer (just before boiling) reduce heat and simmer for about 10 mins, turn off heat and allow to sit for 5 mins, then remove from heat.  
Pop it into the fridge to cool (or you can use it warm), cut chicken into strips.

While chicken is cooking, prepare vegetables and mix together in a large bowl.
Mix sesame oil and ponzu together with a fork or shake together in a small jar.  Mix through the salad with the sesame seeds.
When chicken is cooked, cut into strips and add to the salad.
Assemble the salad on individual plates with chicken strips on top.

Tip:  Make extra for lunch - keep chicken, salad and dressing separate and mix together when ready to eat.
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Quinoa Tabbouleh

11/24/2013

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Ingredients
  • 1.25 cups water
  • 1 cup quinoa (red or white – experiment with colours)
  • 1/2 teaspoon good quality sea salt (or 1 tbsp fresh vegetable stock paste – see recipe) 
  • 1/4 cup olive oil
  • juice of 1 lemon
  • 1 clove of garlic crushed
  • 1 punnet of cherry tomatoes, halved, or 3 tomatoes chopped
  • 1 cucumber, diced
  • 1 small red onion, diced
  • 10 mint leaves, chopped
  • 1 bunch continental / flat leaf parsley, chopped
  • ½ cup of walnuts (chopped) – optional
To make:
Rinse quinoa well (I also soak it for about 20 minutes, time permitting). Drain water from quinoa and put quinoa in saucepan with 1.25 cups of water and salt/stock.  Bring to boil then reduce to simmer, put lid on saucepan and simmer for 15 mins until quinoa is tender and water is absorbed.
Into a small bowl squeeze the lemon, crush the garlic, add the olive oil and some pepper and whisk.
Once quinoa is cooked and water has evaporated add the dressing and mix through well.  Put into fridge for about 30 minutes or so to cool (this may be done several hours/the day before). 
Meantime, into a large bowl chop cucumber, onion, mint leaves, parsley (I use stalks as well as leaves), and walnuts.
Once quinoa is cooled, add to the large bowl, mix through and serve.
Notes:  When in season, I replace the tomatoes with pomegranate seeds….delicious.

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    Alexandra Luffman

    Nutritionist and mother of three little people.   I'm absolutely passionate about helping as many people as possible lead healthier lives by simplifying eating well.

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