Category: Lunch Recipes

Super-Charged Wild Rice Salad

Super-Charged Wild Rice Salad

Posted on by Nice Asana Wellbeing

Parsley is an excellent source of non-heme iron (plant-based iron) and when combined with citrus, the absorption of iron is increased, making it a great choice for vegetarians. It’s also chockers with healing nutrients such as vitamins C, B12, K & A, making it useful in improving immunity, toning the bones, nurturing the nervous system, aiding kidney function, controlling blood pressure and can even freshen your breath, so it’s a great first date food (unless it gets stuck in your teeth…) so eat up kindly-winks!

Serves 4

  • ½ cup barley (or brown rice) – rinsed and soaked overnight*
  • ½ cup wild (black) rice
  • 3 ½ cups water
  • a good pinch of salt
  • 2 bunches of parsley, roughly chopped
  • ¼ a red onion, finely sliced
  • ½ of a pomegranate – seeds
  • ½ cup chopped almonds, untoasted and soaked overnight*
  • 50 gm crumble of fresh feta or goats cheese – optional

Vinaigrette:

  • 2 Tbls red wine vinegar
  • a generous squeeze of lemon (about ½ a medium lemon)
  • ¼ cup olive oil
  • 1 tsp of mustard

 

Preparation:

  1. Add barley, wild rice, salt and water to a medium saucepan, bring to the boil and simmer for 35-40 minutes or until grains are tender and water is absorbed. Set aside rice to cool while you prepare the other ingredients.
  2. In a medium-large bowl toss together the cooled rice, parsley, red onion, pomegranate and almonds.
  3. Prepare the vinaigrette by combining all ingredients into a jar and shaking it up for around 30 seconds to combine. Pour over salad and toss to coat.
  4. To serve separate into bowls and top with crumbled feta or goats cheese.

*Soaking is optional but will help aid digestion and absorption of nutrients by releasing of phytic acid contained within the grains and nuts. Please ensure you rinse thoroughly after soaking.

Super-charged salad 2https://www.flickr.com/photos/ya_z/

Red Lentil & Pumpkin Soup

Red Lentil & Pumpkin Soup

Posted on by Nice Asana Wellbeing

Red Lentil & Pumpkin Soup

Snuggle up with this winter warmer! Lentils are no longer just a great protein source for vegetarians! They are low in calories and high in nutrients which benefit heart health, stabilize blood sugar, balance cholesterol and aid digestive health. While the pumpkin is packed full of vitamin A to assist vision, especially in dim light. This is what gives pumpkin (and carrots) their orange colour and why your mumma told you to eat your carrots so you can see in the dark!

Serves 4

  • 1 Tbls olive oil
  • 1 red chilli, remove seeds if you wish to reduce the heat
  • 1 onion finely chopped
  • 1 tsp coriander seeds, crushed in a mortar and pestle
  • 1 tsp turmeric
  • 500g butternut pumpkin, roughly chopped into 2cm cubes
  • 350g sweet potato, roughly chopped into 2cm cubes
  • 125g (1/2 cup) red lentils
  • 1.5 liters vegetable stock (or water)
  • 1 Tbls tahini
  • 50g cashew nuts
  • Salt and pepper to season

To serve: Extra cashews, greek yogurt (or coconut cream for vegans) and olive oil to garnish.

Preparation:

1. Heat oil in a large saucepan over medium heat, add the chilli and onion and cook for 3-5 minutes, or until onion turns translucent. Add the coriander seeds and turmeric and toast for a further minute or until fragrant.

2. Reduce the heat to low, add the pumpkin, sweet potato and lentils and toast for another 2 minutes, stirring. Add the stock, increase heat to high and bring to the boil. Once boiling reduce the heat and simmer for 10 minutes or until the vegetables are tender.

4. Stir through the tahini. Process the soup in batches in a blender or with a hand blender, until smooth. Add the cashews, return to heat and cook for a further 10 minutes.

To serve: Transfer to serving bowls and garnish with a few crushed cashews, greek yogurt and olive oil.

 

Pumpkin Soup

Photography by Yasemin Erdodu

Cauliflower Pizza Dough

Cauliflower Pizza Dough

Posted on by Nice Asana Wellbeing

Cauliflower Pizza Dough

According to ‘Real House-wife’ and chef, Bethenny Frankle, cauliflower is the new kale! It is popping up in all kinds of places at the moment but perhaps one of the most interesting ways is how it has been used to make this gluten/grain-free, super nutritious pizza base!

Don’t get me wrong, I love a good Italian pizza! I’m sure I was a Nonna in a past life, but I can’t eat it all the time without my stomach getting the grumps. This is an awesome week night alternative if you are trying to get more veggies into your diet or you struggle consuming grains.

  • 1 free range egg, lightly whisked
  • 1 head of cauliflower, cut into florets
  • 50g Parmesan, grated
  • Sprinkle of dried oregano or your favourite pizza herbs

Preparation:

  1. Preheat oven to 200 degrees Celsius. If you have a pizza stone place it in the oven now to heat.
  2. Place the cauliflower florets in a food processor and process until finely chopped or it resembles cous cous.
  3. Place in a microwave-safe bowl and cover; cook for 6 minutes or until tender. Note: you can use a steamer but this can make the cauliflower quite damp, which is not ideal here. I have found the microwave the most effective process for this recipe.
  4. Allow cauliflower to cool slightly before placing in a muslin cloth or clean dishtowel, and squeezing out as much excess moisture as possible so it is completely dry. This is the most important step as if the dough is too wet your pizza will be a big pile of mush. If you are worried, you can add a tablespoon or so of almond meal to help it dry out.
  5. In a bowl combine the egg, Parmesan, oregano and cauliflower. Mix until well combined.
  6. Line a baking tray with baking paper and spread the cauliflower dough into one large or 2 medium pizzas. You want it quite thinly spread so it becomes nice and crisp.
  7. Bake for 20 minutes or until golden and crisp.
  8. Here’s the fun part! Top with any of your favourite pizza toppings and bake for another 7-10 minutes to melt any cheese or heat through.

Some of my favourite toppings include:

  • Melted bocconcini and prosciutto, topped with fresh sliced pear, rocket and walnuts.
  • Caramelized onion, roasted pumpkin, olives and feta.
  • Potato, rosemary and salt
  • Roast veggie pizza with the lot! (anchovies are an added must-have for me)
  • Mediterranean pizza with marinated capsicum, sun dried tomatoes, olives, eggplant and artichoke.

What are your faves?

Cauliflower Pizza Base

Zoodles with Fresh Garlic & Basil Pesto

Zoodles with Fresh Garlic & Basil Pesto

Posted on by Nice Asana Wellbeing

Zoodles with Fresh Garlic & Basil Pesto

The intensity of both flavour and nutritional value in this dish are hard to beat. When garlic is chopped or crushed it releases a compound called allicin which is only available when garlic is raw. This compound is responsible for the antibacterial, antiviral and anti-inflammatory properties of garlic. Similarly, the essential oils that give basil it’s distinct aroma also make it extremely beneficial in these areas. It makes sense when we think that these compound were designed in the plant to protect it from insects and bacteria, therefore when we consume it, it does the same for us from the inside out! Cool magool!

 
Pesto Ingredients:

Makes 1 cup. You will need a food processor or mortar and pestle for this recipe.

Grandma’s Chicken Soup – Jewish Penicillin

Grandma’s Chicken Soup – Jewish Penicillin

Posted on by Nice Asana Wellbeing

Grandma’s Chicken Soup – Jewish Penicillin

This is the perfect pick me up when you’re sick with a fever or the flu. Not only will it sooth a sore throat, clear your stuffy nose and make you feel warm and fuzzy but it will actually enhance your immune system so your cold won’t last as long. I guess that’s why they call it Jewish Penicillin!

Chicken Soup

Serves 6-8

  • 1 whole free range chicken
  • 6 large carrots, sliced (I like to keep the skin on for added nutrients).
  • 6 celery stalks, peeled and sliced (including leaves for extra flavour)
  • 1 brown onion, skin on, sliced into quarters
  • ½ bunch fresh parsley, with stalks
  • 2-3 sprigs fresh thyme
  • 2 tsp black peppercorns
  • 4 whole cloves (tied in a muslin cloth, to make them easier to remove later)
  • 3 bay leaves
  • 3 garlic cloves, skin on, smashed
  • 1 cm cube fresh ginger (This isn’t traditional but I like to add it when I’m sick for the added immune boost)!
  • A good pinch of sea salt or to taste
  • 1 whole lemon

 

Preparation

  1. Place the chicken into a large pot, cover with water and then a little extra. Bring to the boil over medium high heat. Continue cooking chicken for 10 – 15 minutes, periodically skimming the foam that forms on the surface. Keep skimming until the foam stops forming.
  2. Add some fresh water (1-2 cups) to replace the water that has been removed with skimming. Add the carrots, celery, onion, herbs, spices and a pinch of salt to the pot. Bring back to a simmer.
  3. Reduce heat to medium low so the soup is gently simmering (a rolling boil will make the stock cloudy). Cook for 1 ½ hours, until the chicken is cooked through and tender.
  4. Remove from heat. Carefully remove the chicken from the broth and set aside to cool slightly (you want it cool enough to touch as you will be pulling it apart with your hands).
  5. Meanwhile strain the broth into another pot. Reserve the carrots and celery and discard the spices, herbs and onion. Season with salt.
  6. If you want to be very traditional you can wait for the soup to completely cool and skim the gel-like fat from the surface of the broth. I usually don’t bother with this, as I tend to make this soup when I’m sick, feeling sorry for myself and the last thing I want to do is spend hours in the kitchen when I could be resting in bed. The fat also adds flavor, silkiness and assists hormone production in the body so it’s okay by me.
  7. Shred the cooled chicken into pieces and add back to the broth with the celery and carrots. Squeeze in lemon juice and reheat if needed.
  8. Serve nice and hot as the steam is part of the healing benefit of this ‘Jewish Penicillin’. You might want to add a little extra fresh parsley on top or a sprinkle of Parmesan.