Gnocchi with Butternut Squash and Crispy Sage

As the weather turns and the wind blows a gale, it feels like a perfect time to pull this recipe out again.

Warm, nourishing and indulgent.

You’ll need:

• 500g potato gnocchi

• 1 medium butternut squash, peeled & cubed

• Olive oil, salt, pepper

• Fresh sage leaves

• 2 garlic cloves, minced

• 40g walnuts, chopped

• 3 tbsp nutritional yeast or Grana Padano or Parmesan

• 100ml unsweetened oat milk or milk

• Pinch nutmeg (optional)

How to make it:

1. Roast the squash with olive oil, salt & pepper until golden and tender, around 30 minutes at 180*c.

2. Blend 2/3 of the squash with milk, nutritional yeast, garlic, olive oil, salt, pepper, and nutmeg for a creamy sauce.

3. Cook gnocchi in boiling water until they float, put a good splash of pasta water into the sauce and drain the remaining.

4. Fry sage leaves briefly in olive oil until crisp; toast walnuts in the same pan and place onto kitchen roll to drain excess oil.

5. Place sauce into this pan to heat though.

6. Toss gnocchi in the sauce, add the remaining squash, and top with sage and walnuts.

Serve with a squeeze of lemon for zest or some chilli flakes for heat.

Love, Kiri

Lemon and Herb Baked Salmon

With asparagus and crispy crushed potatoes…

@hans.hungry

Fresh, flavoursome and deliciously nutritious!

Wild salmon is a source of protein and contains healthy omega 3 fatty acids. Like other oily fish, it contains vitamin D, B vitamins and a noteworthy amount of the mineral, selenium. Essential fatty acids (EFAs) are substances that the body needs to conduct various bodily processes and retain healthy cellular function. They are not readily made by the body and are therefore essential to consume through food. Salmon is rich in the omega 3 EFAs; docosahexaenoic (DHA) and eicosapentaenoic (EPA), which are both linked to possessing anti-inflammatory properties.

Asparagus is filled with insoluble fibre, the mineral selenium, and antioxidants, including vitamin E, A and polyphenols. Vitamin A and E are both understood to have antioxidant activity, where they can inhibit free radical damage and repair structures in the body and on the skin.

Including herbs into dishes is a cheap and simple way to elevate your meals. As well as the punchy tastes, Parsley is rich in Vitamin K, C, A and Myricetin, a flavonoid that has anti-inflammatory properties and Dill is rich in Vitamin C, A and Manganese.

Ingredients (serves 2)

-2 salmon fillets
-250g jersey royal potatoes
-fresh dill, small bunch
-fresh parsley, small bunch
-1 lemon
-3tbsp olive oil
-2tsp capers, crushed
-10 asparagus spears
-salt and pepper
-knob of butter (optional)

Method
1. Preheat oven to 180C. Wash the potatoes and slice any in half that are extra large. Add these to a roasting tin with some olive oil, salt & pepper and roast in the oven for 30 minutes until crispy, tossing half-way through.
2. Finely chop the herbs. Add the juice and zest of the lemon into a small mixing bowl along with 2tbsp of olive oil, capers, chopped herbs and black pepper and stir to combine.
3. Place the salmon into an oven proof dish and drizzle the herb oil evenly over both fillets. Add a and knob of butter if desired to get an extra golden coating. Sprinkle a pinch of salt over each fillet. Roast in the oven for 10-15 minutes depending on their size, or until just pink inside and easily flaked with a fork.
4. With around 6 minutes to go, toss the asparagus spears in with the salmon & coat in the oil. Continue to roast until both the salmon and asparagus are nicely roasted.
5. Remove the potatoes from the oven and divide onto your serving plates. Lightly ‘crush’ with the back of the fork to release the fluffy insides.
6. Top the potatoes with the asparagus and flake over the salmon. Drizzle over the remaining oils from the roasting tray and let it sink into the fluffy potatoes.

Recipe from @hans.hungry

Satay Rice Paper Rolls

Fresh, delicious veggies, with a yummy satay sauce.

This recipe doesn’t need a whole lot of explanation - simply thinly slice your ingredients of choice and put into rice paper roll, roll it like a burrito and cut it in half. Dip this into the sauce and voila, yum.

*Make sure you rinse the rice paper in hot water for 5 seconds before filling and rolling.

Ingredients

Wraps
Rice paper wrappers (I buy off Amazon but you can find in some Vietnamese shops)
Cucumber
Avocado
Pepper
Carrots
Red Cabbage
Lettuce
Fresh mint
*could add tofu or chicken for additional protein

Dipping sauce

Peanut butter 4 tbsp
Soy sauce 2 tbsp
Toasted sesame oil 1 tbsp
Rice vinegar 2 tbsp
Maple syrup 1 tbsp
Water 1 tbsp
Ginger 1/2 tsp
Garlic 1/2 tsp

*recipe and images from @healthygirlkitchen

Build a Nourish Bowl

A nourish bowl is a balanced meal including nutrient dense foods and are my go-to lunch. It can be warm or cold - I personally prefer a mix of both, warming/cooking some ingredients and keeping some fresh and cold. This is not a structured recipe but more a chance to show you how to create a very complete meal that is a quick lunch option, where you can draw upon seasonal fruits and veggies and make it your own. We want to ensure that a Nourish bowl has all the components to make it not only taste great but hit that macro and micronutrient tick-list.

1. Greens

   This could be kale, spinach, iceburg lettuce, swiss chard, rocket. These greens will make the base and offer up a whole host of nutrients such as magnesium, iron, vitamin A, C, K, calcium, folate, potassium and of course, our beloved fibre.
   We really can’t be getting enough of these nutrients, so fill up the bowl with greens!

2. Macronutrients

   Carbohydrates, protein and fats (plus veggies).

   Carbohydrates
   My favourite is sweet potato, this root veg is stuffed with beta-carotene, the pre-curser to Vitamin A, amazing for skin and eye health. I usually mix this in with a grain, which could be bulgur wheat, quinoa, brown rice, beans, chickpeas, lentils. These are all incredible sources of minerals and vitamins, but also fibre for healthy bowel movements and happy guts. Carbs have an awful rep but they are ESSENTIAL for our bodies to function, to be energised - we’re talking these carbs, and not refined sugar packed carbs like cakes, biccies, pastries etc. (but obvs they’re sometimes necessary!).

   Protein
   Options include: nuts, seeds, beans, lentils, quinoa, tempeh, tofu, eggs, sustainably sourced fish (mackerel, wild salmon, sardines) and local quality meat. If choosing animal protein, focus on quality sources, so look for farmers markets and suss out the local butchers. Avoid processed meats and be critical about where the meat and fish come from. Protein is needed in our diets to make up amino acids, which are the building blocks of protein and structures in our bodies. They are super necessary for growth and repair and for the maintenance of good health. You’ll need around 40g-55g of protein per day.

   Healthy Fats
   Again, another bad rep. Fat in foods really does not mean fat in our bodies - the sooner we beat this silly myth, the better. Opt for Omega 3 fats such as avocado, nuts, seeds, olives, extra virgin, olive oil, tahini, fatty fish like salmon, etc. Fats are essential for the health of our brain - our brain is in fact around 70% fat. These fats also play another incredible role by reducing the production of inflammatory molecules and enabling healthy bodily responses.

   Veggies
   Get these loaded in - the more variety and colours the better. Aubergine, courgette, red onion (is my favourite fried up for some sweetness), sweetcorn, red cabbage, peppers - all colours, tomatoes, cucumber, mushrooms, broccoli, celeriac, cauliflower, Jerusalem artichoke, asparagus (the final 2 are sources of the prebiotic, inulin - amazing food for the bugs in your gut). Choose the ones you love and maybe a rogue one to mix up the diet. Colours = polyphenols, which are these incredibly potent antioxidants, warding off free radicals (therefore damage) in the body. They are also full of fibre, so stock up for the health of your gut.

3. Supercharge it

   Take it a little further with more gut friendly foods such as fermented veggies like sauerkraut or kimchi, more nuts, seeds, hemp, salsa, hummus, tahini dressing, fruit, cheese, guacamole, pesto, nutritional yeast, fresh lemon juice, herbs, favourites spices or seasonings, etc. Make it your own so that you find it all delicious. For me - kimchi, hummus and a squeeze of lemon is all I need to make it delicious

And my tip top tip for a nourish bowl will be to do some food prep for the following few days. This might sound a little regiment, but trust me that cooking sweet potato, veggies, tofu, chicken in the oven, plus cooking rice, bulgur etc. on a Sunday and storing it in the fridge is a great way to then make quick but incredibly nutritious meals throughout the week.

The options are literally endless and you can add any leftovers you have in the fridge. Aim for variety and enjoy!

xx

Vegan Twix Bars

Yes yes, you heard right. Let’s dive straight in to it.

image:minimalist baker

COOKIE LAYER

• 50 g ground almonds

• 50 g coconut flour

• 1/4 tsp baking soda

• 1/4 tsp sea salt

• 2 tbsp melted coconut oil

• 3 tbsp maple syrup

• 1 tbsp cold water

CARAMEL LAYER

• 10 large pitted medjool dates

• 2 tbsp peanut/almond butter

• 1/2 tsp vanilla extract

• 3 tbsp plant milk

• splash of water / 15 ml

CHOCOLATE COATING

• 200 g vegan chocolate chips (~1 bag) or chopped up dark chocolate

image:minimalist baker

To make the cookie layer: mix together the ingredients until well combined. Line a 1lb loaf tin with baking paper and press the mix to the bottom. Place in the freezer to set for 30 minutes.

To make the caramel: soak the pitted dates in hot water for 10 minutes. Blend all the ingredients in a food processor until you achieve a thick caramel like consistency. Spread across the bottom layer and place back in the freezer for 1-2 hours until set.

Once set, cut into slices and cover each one in melted chocolate. Leave to set in the fridge or freezer then enjoy!

Keep leftovers for 3-4 days, or store in the freezer up to a month. Let them come to room temperature before eating.

Warm Broccoli Salad

Flavoursome, colourful and warming. This salad is my absolute go-to, it is always a winner with guests! As my culinary skills have developed and I have moved through my food loving journey, I have come to realise that (for me) garlic, ginger, lime and coriander take dishes to the next level for flavour. Spices, citrus and herbs not only boast beautiful fragrant flavours but they bring so many other attributes to the table, such as various phytonutrients (plant compounds that have protective antioxidant qualities).

This dish is vegan and contains protein (chickpeas and nuts), high fibre carbohydrates (chickpeas, nuts, veggies) and antioxidant, anti-inflammatory properties (ginger, garlic, lime, chilli, greens). Broccoli contains a phytonutrients called sulforphanes that protects the body against toxins and disease (cut the broccoli 30-60 minutes before you cook it and sit it out to allow the air to activate the enzyme to promote these). It is also rich in Vitamin C, K, Co-Enzyme Q10 and although it is widely used, it is absolutely a ‘superfood’.

Let’s get to the recipe…

20 minutes - 4 people
Ingredients

• 2 heads of broccoli, roughly chopped

• 4 large handfuls of kale or spinach, trimmed and roughly chopped

• 3 cloves garlic, finely diced

• 2 inch piece of fresh grated ginger

• 1 green chilli

• 2 tablespoons olive oil

• 1 lime

• 1 large bunch coriander, chopped roughly

• 2 handfuls of almonds, roughly chopped

• 1 tin of chickpeas, drained

• 1 tbsp harissa paste (or any kind of spicy sauce)

• sea salt and pepper to taste

Method

Place frying pan on medium-high heat and add some olive oil and the chickpeas and start to warm them through. Add harissa and coat chickpeas in it. Let the chickpeas light fry and get a little crunchy - this should take around 10 minutes (keep tossing the pan).

In a separate saucepan, sauté broccoli with olive oil over a medium heat, making sure to toss the pan occasionally and allow the broccoli to cook through.

After 3-4 minutes, add garlic, ginger and chilli and cook these through for 1 minutes before adding the kale/spinach and toss until just wilted.

In the chickpea pan, make some space and place the almonds in to lightly toast them - watch so that they don’t burn.

Squeeze lime juice over the broccoli and toss through the coriander. Season to taste and add a generous amount of black pepper.

Serve in bowls sprinkled with chickpeas and almonds.

What you need to know about wild garlic

If you’re using your time outside wisely, you may have come across some wild garlic. See the photo below to know exactly what it looks like. If you break off a leaf and smell it... you’ll know that you’ve got the right stuff!

The benefits of garlic are huge, it is antibacterial, antibiotic and has antiviral properties. At this point in time, it’s more important than ever to keep the health of your immune system on point. Garlic is great for the respiratory system because of a compound in it called allicin. The only way it can leave the body is through the mouth (hence the sulphur smell) and on its way, it picks up any viruses, expelling them from the body. Magic.

So if you fancy going foraging... keep an eye out for wild garlic. When you do - break off a couple of bunches from the stems, leaving the roots in the ground so that they grow again next year.

The best and easiest thing you can do with wild garlic is to create it into pesto (I then put this with pasta + salads) so here is the quick recipe I used on Monday.

Ingredients
2 bunches wild garlic
3 handfuls spinach
2 tbsp extra virgin olive oil
1/2 lemon
Handful pine nuts/walnuts/pumpkin seeds
Salt + pepper
(you could also add Parmesan but leave it out to keep it vegetarian)

Method
• Wash your wild garlic... there are plenty of wild animals walking around and doing their business in those areas so it’s essential they get a good rinse.
• Place all ingredients into a blender (I use a nutri-bullet) and whizz. Taste and if necessary, add more lemon or seasoning. Done.

You can add pesto to a LOT of things - pasta, salads, pizza, greens, salmon/chicken.

Enjoy xx

Satay Pad Thai

Oh my yummy goodness…

Every time I have made a satay sauce, it has gone horribly wrong - it sticks, it separates et cetera… until now. I have made this a few times over February and have finally refined it to perfection. Coconut milk, peanut butter, lime, noodles ahhh, what's not to love!? The best thing is that, much like a stir fry, you can throw any or all leftover veggies into this and it will still taste amazing.

image from plantd.co

I absolutely get attracted to dishes that pair well with lime and coriander - they are such fresh tastes and make, what could be, a heavy saucy dish so much lighter and fragrant.

Not only does this dish taste insane, but you’ll be glad to know that within it you are getting healthy fats (coconut milk, peanut butter), Vitamin C (broccoli, spinach), phytonutrients promoting antioxidant and anti-inflammatory properties (any veggies you include), immune boosting compounds (mushrooms), amino acids in complete protein source (tofu).

It is now widely understood that a healthy diet (especially a healthy gut) nowadays includes a variety of 30+ plant foods per week. Now, before this sounds too daunting, this could mean anything from nuts, legumes to vegetables and herbs. So this dish alone could give you a whopping 10 different plant foods to add to your weekly count. Studies say that variety is the key to maintaining a healthy microbiome (gut), so that the bugs and bacteria can do their thing and keep the functioning of your immune system/digestion/mood tip top.

Now, without further ado…

20 minutes - Serves 2-4

Ingredients

• 150g rice noodles

• 200g mushrooms

• 1 head of broccoli

• Handful of fresh spinach

• 280g firm tofu (always using Tofoo)

• 1 red onion finely chopped

• 5 garlic cloves

• 1 red chilli (or another if you’d like it spicy)

• 1 x 400g can of coconut milk

• 1 lime (juice of) and 1 more lime cut into wedges to serve

• 1 heaped tbsp peanut butter (I use pip and nut)

• 1 tbsp soy sauce or tamari

• 1 tsp coconut sugar or maple syrup

• Handful chopped coriander

• 1 spring onion

• Handful chopped peanuts or cashews

• Extra virgin olive oil or sesame oil to cook

Recipe

• Soak noodles in cold water for around 15 minutes (read pack for instructions)

• Chop tofu up into 1 inch cubes and add to saucepan on medium heat with oil, salt and pepper. Once browned on one side, flip each one so that at least two sides are slightly crispy. Lower heat.

• Meanwhile place oil, red onion, salt and pepper into another saucepan and soften for 5 minutes on a medium heat. Add finely chopped garlic and red chilli and stir for 2 minutes more.

• Chop head of broccoli into small florets, slice mushrooms and add these to the onion mix. Stir for 1-2 minutes with a splash of water to steam through and then add coconut milk. Bring to simmer for 3-4 minutes or until broccoli is al dente. Then add lime juice, peanut butter, soy sauce and sugar and reduce the heat.

• Meanwhile, drain the noodles, add boiling water to them and cook for 3-4 minutes (as per instructions on pack or until soft to eat).

• Drain the noodles and bring all ingredients together, adding in the spinach here and coating all elements with plenty of sauce.

• Serve with fresh coriander, spring onions, nuts and extra lime - if you want it.

I hope you love this dish as much as I do. Remember that all recipes are open for interpretation - for instance, you could leave the tofu out here and add a protein of your choice, or add different veggies. I must say though that the sauce must stay fairly similar to this because it is truly delectable!!

Please let me know if you make this dish by emailing or commenting below.

Enjoy!

K x