Quick and easy to prepare you can add one of these to each and every mid-day and evening meal to help boost your intake of nutritionally rich, alkalising, raw food…

Quick and easy to prepare you can add one of these to each and every mid-day and evening meal to help boost your intake of nutritionally rich, alkalising, raw food treats. Or serve as part of a selection of the salads to create a well-balanced meal.

Stuffed Cabbage Leaves with Tomato Coulis (Tridosha)
This is a great high fibre, nutritiously dense, balanced meal. It’s really simple to make and looks incredibly impressive on the plate. Brown rice is an all round superfood that not only provides plenty of vitamins and minerals but whose fibre content helps clean out the colon and give those intestinal muscles a good work out. The fibre in brown rice also helps to reduce cholesterol, maintain blood sugar levels and ward against constipation. The nuts, rice and herbs combine perfectly with the light tomato coulis to make this a delightful dish at any time of the year.

250g Cabbage
1 Courgette, grated
1 Carrot, grated
100g Brown Rice, cooked
25g mixed nuts (walnuts, almonds, cashews, hazelnut, pistachio etc)
2 tbsp Olive Oil
1 tbsp chopped parsley
1 tbsp chopped fresh mint
1 tsp dried dill/chopped fresh dill
1 tsp cumin
1 Medium Sized Onion, finely diced
6 Cloves garlic
Juice of 1 lemon
1 Carrot

Grilled Tomato and Basil Coulis
1kg ripe tomatoes
2 tbsp olive oil
1 tbsp Red Wine Vinegar
Salt
Freshly ground black pepper
1 tbsp basil leaves, finely chopped

  • Pre-heat grill to medium-high. Place the tomatoes on a lightly oiled tray under the grill and roast, turning until the skin is evenly charred. Remove and set aside to cool.
  • Remove the skins and de-seed the tomatoes, place them in a food processor or blender and add the rest of the oil and vinegar. Blend then add the basil and process further. Lightly season with salt and pepper.

For Stuffed Cabbage Leaves:

  • Remove 6 outer leaves of the cabbage and blanch in hot water. Drain and leave to dry on kitchen paper.
  • For the stuffing – Chop the nuts until quite small (you can use a food processor for this). In a large mixing bowl, add the onion, garlic, parsley, mint and dill (if using fresh) and mix with the nuts, cooked rice, cumin, lemon juice, carrot and courgette.
  • Place a heaped tablespoon of filling 1 inch from the thick end of the cabbage leaf. Fold the bottom over the filling, fold the sides in, and roll up.
  • Before serving lightly steam to warm through and heat the tomato and basil coulis in a saucepan.
  • Place on a plate and pour tomato coulis over it.
Nutrition Data Per Serving
Protein
9.1g
Carbohydrate
40.3g
Fibre
4.7
Fat
4.1g
Sodium
92mg
Calories
197
GL
12
Inflammatory Factor
-37

Serves 3
Preparation Time = 40 Minutes

 

Vegetable Stack (Tridosha)
An effortless dish that not only looks attractive but tastes fantastic and provides you with a good helping of nutritiously dense vegetables. You can also crumble in some goat’s cheese between layers or sprinkle with parmesan shavings.

1 Aubergine
1 Courgette
1 Red Pepper
1 Yellow Pepper
Fresh basil/fresh mint
2 Tbsp Basil Pesto or Almond Pesto with Fresh Mint*
1 tbsp Olive Oil
Juice of 1 -2 lemons
2 cloves garlic

  • Slice the aubergine into 1cm width disks. Slice the courgette lengthwise, again about 1 cm thick. Cut the peppers into quarters.
  • Blend the garlic, lemon juice and olive oil together and then very lightly brush both sides of each vegetable.
  • Grill on a griddle pan or under a grill. Turning repeatedly until cooked
  • Chop some fresh mint or fresh basil (depending on which dressing you are using). Place an aubergine disk in the centre of a plate, sprinkle a little chopped mint/basil. Then start to layer the vegetables on top of each other with the fresh herbs in between.
  • Drizzle the dressing over the top and around the plate edge and serve.

 

Nutrition Data Per Serving
Protein
18.6g
Carbohydrate
33.6g
Fibre
12.5g
Fat
17.5g
Sodium
106mg
Calories
289
GL
8
Inflammatory Factor
343

Serves 2
Preparation Time = 25 Minutes

Spinach and Tofu Burger with Crunchy Herb Salad (Pitta Kapha)
High in protein and low in calories, tofu is a great addition to the diet. Regular tofu consumption is associated with reduced risk of heart disease, lower levels of cholesterol, improved bone density and reduced risk of fractures as well as a decrease in the incidence of breast cancer and lung cancer. The special health benefits of tofu have been attributed to two major components: isoflavones and amino acids. Isoflavones are a special group of bioflavonoids that are potent antioxidants. Antioxidants protect the cells in your body from damage to DNA and cell membranes. Isoflavones also have a structure similar to estrogen and are able to modify the effects of estrogen in your body. It is believed that this hormone modulating effect accounts for the decreased risk of breast cancer and osteoporosis associated with regular consumption of tofu.

150g Spinach
200g Tofu
1 Clove Garlic
1 Red Onion
1 Egg
3 heaped tbsp Basil Pesto
50g Rolled Oats
Handful Coriander, chopped
Handful Fresh Mint, chopped
1 Cucumber
1 Red Pepper
1 Green Pepper
200g Chinese Cabbage, finely shredded
Tomato & Onion Relish

 

  • Make the basil pesto if you don’t have any already. Pre-heat oven to 200°C.
  • In a food processor, blend the spinach up with oats, 2 tbsp pesto and 1 clove garlic.
  • Soften the onions in a tsp coconut or olive oil. Mash up the tofu and add to the spinach mixture with the onions and egg.
  • Make into 6 patties. Place on a lightly greased baking tray and cook for 30 minutes turning occasionally. The patties will be quite moist but they do hold together once baked. You can also grill them if you want to brown the outside more.
  • Make the Tomato and Onion Relish whilst burgers are cooking. Make the salad with fresh mint leaves and coriander.
  • Serve burger with salad and 2-3 tbsp relish per person.

Tomato & Onion Relish kapha
6 Plum Tomatoes
2 Small Red Onions
3 Cloves Garlic
200ml Stock (or water)
1 tbsp Dried Basil
1 tbsp Apple Cider Vinegar
¼ tsp Rock Salt
2 tsp Worcestshire Sauce

  • Finely chop tomato and pour all the juice, seeds and flesh into saucepan. Finely chop onions and add to pan with 150ml stock/water, basil, vinegar, Worcestershire sauce and salt.
  • Place on a medium flame and bring to boil. Then simmer for approximately 1 hour. Add more water if it starts to stick.
  • Using a handblender blend a little, making it into a thick sauce consistency, whilst still leaving some chunks of tomato and onion.

This is great served with burgers, kebabs, tacos and wraps. It can also be served as a dip with                       vegetable crudités, corn chips or flat breads.

Calories per tbsp = 13

 

Nutrition Data Per Serving
Protein
13g
Carbohydrate
30g
Fibre
7g
Fat
13g
Sodium
197mg
Calories
298
GL
12
Inflammatory Factor
234

Serves 3
Preparation Time = 45 Minutes

 


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