This is a popular, spicy condiment that can be used in a variety of way – side dish to a curry, stir-fry or salad, as an element of a sandwich or wrap, or to spice up any dishes that need it.
It’s also a great way to get some of the delicious Hisby cabbage into your diet! Slightly sweeter than your traditional cabbage, it is sometimes known as sweetheart cabbage or pointed cabbage. Cabbage is part of the Brassica family and as such is a superhero in the nutrition world! Rich in vitamins K, C and folate, it also packs a fantastic fibre punch. Cabbage is excellent for gut health – the soluble fibre it contains make a great meal for the microbes in our gut, which in turn keep us healthy. And it is fantastic for hormone health.
1 Hisby or pointed cabbage
1 tbsp sea salt
3 cloves garlic, crushed
1 tbsp grated ginger (fresh or frozen)
2 tbsp chilli sauce (hot not sweet)
2 tbsp fish sauce or veggie fish sauce
1 tsp honey
3 tbsp rice wine vinegar (or white wine vinegar, if you don’t have this)
2 carrots, grated
1 onion, finely sliced
Makes 1 x 1 litre jar
This is an easy recipe and can be made from store-cupboard items, so this is a great meal to have if you’re needing to go shopping. It also makes a regular appearance in our Friday night ‘fakeaways’ that we’ve been having – pairing this alongside a chickpea or prawn bhuna, plus some spiced quinoa and spinach makes a veritable feast. Plus, this is easy to freeze, so I often make a double batch and put some in the freezer for when I’m short on time at a later date. A winner on many levels!
If you’re new to legumes and pulses, red lentils are a good place to start. They’re quick and easy to cook, and they pack a nutritional punch. Lentils are a great source of B vitamins, iron, magnesium, potassium and zinc. They're also full of fibre, which supports a healthy tum and provides food for our friendly bacteria. Eating lentils regularly has been seen to improve overall gut function. Plus, they’re delicious, and even the fussiest of eaters seems to get on well with their umami flavour.
1 tbsp ghee or 1 tbsp coconut oil
1 large onion, finely chopped
1 carrot, coarsely grated
3 cloves garlic, crushed
2 tsp cumin seeds
2 tsp black mustard seeds
1 level tbsp turmeric
250g split red lentils
1 tin whole coconut milk
1 tin chopped tomatoes
2 tsp freshly grated ginger (or frozen grated ginger)
Chopped coriander to garnish (optional)
Rainbow Breakfast Smoothie
Following on from the newsletter this week, here’s a great way to incorporate rainbow foods into your day.
1 cup mixed frozen berries – raspberries, blueberries, blackberries, blackcurrants - Red Blue Purple
Couple handfuls of spinach - Green
1 satsuma, peeled - Orange
1 inch ginger root, peeled and grated - Yellow
200ml almond milk - White
1 tbsp ground flaxseed - Tan / Brown
1 tbsp chia seeds - Black
200ml filtered water (and more, if thinner consistency desired
Put all of the ingredients in a high-speed blender and blitz until thick and smooth.
Pour into two glasses and add extra water until it’s the consistency you desire. Serve and enjoy!
This is a real family favourite, and one we come back to time and again. It's largely made from store cupboard items and common veg that I usually have in the fridge. This is also a good recipe to make if you have veggie or vegan friends popping over, or to add in to your repertoire if you are thinking of trying out Veganuary.
Do have a look at my article 'Six Simple Steps for a Health Veganuary' if you are thinking of taking part next month.
Baked Cods with Puy Lentils
This is a lovely, super-quick mid-week meal - full of good quality protein, and with cheap and easy to find ingredients. This is great with a big side helping of green veggies.
6 shallots, chopped (use 2 small onions, if you don't have shallots)
2 leeks, sliced
4 med carrots, peeled and cubed
2 packets pre-cooked Puy lentils (I use Merchant Gourmet, but you can easily replace with one tin of pre-cooked green lentils)
Extra virgin olive oil
1 tbsp Herbes de Provence (or any woody, aromatic herb like rosemary or sage)
2 cloves garlic
4 frozen cod fillets
Please get in touch and find out more - I offer a free 30-minute exploratory call.