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Recipe: Sweet potato, chickpea and haloumi bowl
Wondering how you can eat more vegetables? Try this gluten-free vegetarian sweet potato, chickpea and haloumi bowl for breakfast or brunch. If you are short on time, you can streamline this recipe using any or all of the suggestions below: This recipe is gluten-free and vegetarian. It can be made lactose-free by using a lactose-free cheese. It can be made vegan by omitting the eggs and the haloumi (or using a non-dairy cheese). If you are vegan, I recommend you use freshly squeezed lemon juice instead of (or in addition to) the pomegranate molasses or balsamic vinegar. This will enhance the absorption of the iron present in the baby spinach…
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Recipe: Roasted broccoli, lentil & corn salad with miso dressing
This roasted broccoli, lentil & corn salad with miso dressing is a great salad or side dish for the cooler months. This recipe is gluten-free, dairy free and vegan. It does contain some protein from the lentils but I recommend you add more protein to make it a meal. My personal favourite is eggs, but you can add tofu as a vegan option. Shichimi togarashi is a Japanese condiment that usually contains chilli powder, citrus zest and sesame seeds. If you don’t have it you can sub regular chilli flakes plus sesame seeds, or just sesame seeds if you don’t like spicy food.
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Recipe: Mexican baked beans with eggs
These Mexican baked beans with eggs are an easy and affordable breakfast, brunch or anytime vegetarian meal. Using canned tomatoes and beans make this recipe quick, convenient and affordable. If you don’t have pinto beans you can substitute black or red kidney beans. Speaking of convenience, I use a ready-made spice mix (Mexican spice mix from Spice and Co) but you can use another brand, just look for Mexican or taco seasoning. If you can’t find any or prefer to make your own, the ingredients in the spice mix I use are: paprika, chipotle chilli, chillies, cumin, coriander, oregano, onion, garlic, cinnamon, sea salt and pepper. This recipe has a…
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10 vegetarian mistakes
If you decide to adopt a vegetarian diet for health reasons, it is important to make smart choices and avoid the following 10 vegetarian mistakes. 1. Relying on cheese for protein Yes, cheese has protein and calcium but the content varies greatly depending on the specific cheese. Cheeses that are higher in fat are very energy dense, which can be a problem for some people. In addition, eating cheese in large quantities can cause gastrointestinal distress in many people, sometimes due to the lactose content, sometimes due to the fat content. 2. Being content with ordering “the vegetarian option” Many restaurants offer very poorly constructed vegetarian options, e.g. garden salad,…
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Recipe: Beetroot and quinoa bowls with chèvre and eggs
These beetroot and quinoa bowls with chèvre and eggs are delicious, nourishing and very filling. They are great for brunch but can be eaten any time of the day. This recipe is gluten-free, low in energy and high in protein and fibre. It is naturally low in glycaemic index, so can be enjoyed by individuals with blood sugar regulation issues, such as those with insulin resistance or diabetes. You can substitute the chèvre for your favourite dairy or plant-based cheese. Likewise, you can omit the eggs if you are a vegan, but make sure you add a good source of protein instead (e.g. lentils or chickpeas).
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Recipe: Smoky eggplant dip
This smoky eggplant dip is essentially a shortcut version of one of my favourite dips ever: baba ghanoush. Specially formulated for those days when you don’t have the time or equipment to make the real deal. Instead of imparting a smoky flavour by actually charring the eggplant, this recipe relies on smoked paprika and smoked salt, two of my favourite ingredients. This dip is gluten-free, dairy-free, low-carb, vegetarian and vegan. You can enjoy it with veggie sticks or crackers (such as Carman’s or Olina’s) or as a sauce to serve with Middle Eastern fare.
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Product review: Bounce keto low carb bars
Bounce keto low carb bars are a snack alternative for health-conscious active individuals following a keto or low carb diet. Bounce This Australian company started out selling single serve packaged protein balls and now has a wider range of products targeted to active populations. Other product ranges include the aforementioned protein balls (whey and plant-based), brekkie bars and milkshake powders for kids. Bounce keto low carb bars These bars are gluten free, vegan, low in sugar, high in fibre and have some protein (but not a lot). They are also free of artificial flavours, sweeteners and other additives. The fat content comes from nuts and MCT oil (from coconut). Bounce…
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Recipe: Tacu tacu (Peruvian rice and beans)
Every developing country has a traditional rice and beans dish. In Perú we call it “tacu tacu” and it involves a little more than just rice plus beans on a plate. If eaten by itself, tacu tacu is gluten-free and vegan. However, tacu tacu is normally eaten as a side dish or with some add-on toppings. Common toppings include a fried egg, a fried egg + fried plantains (“a lo pobre” or poor style), a fried egg + fried plantains + steak, grilled or fried fish, seafood sauce, etc. I prefer to serve it with some protein and a salad and have included a list of traditional topping ideas in…
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Recipe: Sweet potato frittata with kale and feta
This sweet potato frittata with kale and feta is perfect for make-ahead breakfasts or as a light meal any time of the day. It keeps well for 4-5 days in the fridge and can be frozen for later consumption, too. I used goat’s feta, which pairs great with the sweetness of sweet potato. Traditional feta made from sheep and goat’s milk would work great, too, as would regular cow’s milk feta. This recipe is gluten-free and vegetarian. It has a decent amount of protein (22.9g per serve) and the 28.4g of carbs from the sweet potato are lower GI and come packed with micronutrients (see potatoes vs sweet potatoes for…
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Recipe: Fig salad with broad beans and Pecorino
Figs are in season! This fig salad with broad beans and Pecorino brings the best of the Mediterranean cuisine to your table. Perfect for a summer lunch or BBQ. Some notes on ingredients: you can find fresh broad beans in some markets but it’s easier to find them in the frozen section of your supermarket. Pecorino is an Italian sheep milk cheese that I love due to its sharp, salty taste. You can substitute Parmesan if you prefer. This recipe is gluten-free and can be made vegan if you omit the cheese. However, I think the Pecorino really complements the flavour of ripe figs. Serve this salad as a side…
