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This Protein Packed Grain Salad is a Midweek Superstar

This Protein Packed Grain Salad is a Midweek Superstar

Georgia Harding | March 9, 2019

 

Recipe thanks to wellnourished.com.au

 

This healthy grain salad is a filling salad which is great for a mid-week meal or entertaining a crowd, it’s just so delicious. The combination of rice, lentils, nuts and seeds ensure it is a ‘complete protein’ and a very nourishing plant-based meal or side.

This recipe serves 4

 

Ingredients

1 cup uncooked brown rice
¾ cup uncooked puy (also called French) lentils
1 red onion peeled, halved & sliced
¼ cup pepitas, toasted
¼ cup flaked or slivered almonds, toasted
¼ cup pine nuts, toasted
½ cup currants
3 tbsp baby capers, drained
1 bunch coriander or mint leaves, washed & picked off the stems
½ bunch parsley leaves, finely chopped

Dressing
Juice & zest one lemon
3-4 tbsp extra virgin olive oil
Salt & pepper, to taste

Yoghurt & tahini sauce
1 cup unsweetened greek yoghurt (or coconut yoghurt if vegan)
1 tbsp tahini
1 tsp salt

 

Method

1. Begin with cooking the rice and lentils.

2. To cook the lentils, rinse them, put them in a small pot and cover with water. Bring to the boil, then reduce to a rapid simmer 30 mins or until cooked through. Strain and set aside.

3. To cook the brown rice, place in a small pot with 1½ cups of water, bring to the boil then cover and reduce to a slow steady simmer for 30 mins. Remove the lid and allow to sit for 10 mins before fluffing with a fork.

4. Allow to cool and place the rice and lentils in a salad bowl.

5. Once cool, add the onion, nuts, seeds, currants, capers, coriander and parsley. Toss together until well combined.

6. For the dressing, mix the oil, lemon juice and zest together well.

7. For the yoghurt and tahini sauce, mix the ingredients together in a small serving bowl or jug until combined.

8. Prior to serving, dress the salad and toss well to coat the grains.

9. Serve with the yoghurt and tahini sauce (I serve it on the side so each person can add it as they like).

 

Tip
You can prepare this ahead of time and simply combine and dress just before serving. Leftovers are also lovely the next day.

 

Georgia’s website, Well Nourished, is full of delicious, wholefood recipes, blog articles around health and wellness so much more.

Share your beautiful wholefood meals with us on Instagram with #myTWC

 

Prepare These Healthy Choc-Orange Biscuits for a Jaffa Flavoured Treat!

Prepare These Healthy Choc-Orange Biscuits for a Jaffa Flavoured Treat!

Georgia Harding | February 10, 2019

Recipe thanks to wellnourished.com.au.

 

This is a fabulous, easy to make, back to school biscuit. They freeze really well (either the dough or the finished biscuit) so they are great for batch baking and stocking your freezer for the first term of school. Are you back in your school baking groove?

 

Ingredients

50 grams (¼ cup) butter or coconut oil, melted
85 grams  (¼ cup) sweetener (rice malt syrup, maple syrup or honey)
Zest one orange, finely grated
3 tablespoons fresh orange juice
1 teaspoon vanilla essence
Pinch salt
¼ teaspoon bicarbonate of soda
215 grams (1¾ cups) wholemeal spelt flour

Chocolate coating
200 grams dark chocolate, broken into squares
1 tablespoon coconut oil

 

Method

1. Place the fat, sweetener, zest, orange juice, vanilla and sea salt into a large bowl and beat until well combined.
Thermomix: melt the butter or coconut oil 1 min, 90, speed 3 then add the sweetener, zest, juice, vanilla and salt and mix 1 min, speed 4.

2. Add the bicarbonate of soda and mix well.
Thermomix: 5 seconds, speed 4.

3. Add the spelt flour and mix until combined.
Thermomix: Lock lid, 30 seconds knead (flour symbol). Scrape the sides of the bowl to incorporate the flour.

4. The dough should be firm and hold together without sticking to your hands (like play dough). If it is too wet (sticky) add a little more flour. If too dry, add a tablespoon of juice or water.

5. Place the dough onto a piece of baking paper and roll it into a log (approx. 5cm in diameter).

6. Place in the fridge for 1-2 hours then slice into 5mm biscuits (in winter you will only need 30 mins in the fridge).

7. Preheat the oven to 180℃ before slicing the dough.

8. Place slightly apart on a lined baking tray (they spread ever so slightly) and bake for 10 minutes.

9. Allow to cool fully on the tray (they firm as they cool).

 

Chocolate Coating Method

1. Bring a small pot of water to the boil and then turn off the heat. Place a small ceramic, glass or metal bowl over the hot water. Add the chocolate and coconut oil and stir until it is melted.
I use a small bowl so that the melted chocolate is deep (which makes it easier to get a good half of the biscuit coated).

2.  Work with your tray of biscuits right next to the melted chocolate. Dunk half the biscuit into the melted chocolate and place back on the tray. Pop in the fridge to set the chocolate.

 

Time-Saving Tip

If you can’t be bothered with the chocolate coating, press a chocolate button into each biscuit before baking.

 

Variations

Gluten-free
Swap the spelt flour with 130g (1¼ cup) of almond meal plus 95g (¾ cup) buckwheat flour plus 2 tablespoons tapioca flour. This dough is firm but sticky so wet your hands to shape it into the log. Another GF option is a good quality gluten-free premix (link to your mix).

Dairy-free and vegan
Use a dairy-free chocolate.

Fructose-friendly
Choose rice malt syrup as your sweetener and 98% dark chocolate.

Nut-free
Choose the coconut oil (or even melted butter) for your fat.

Coconut-free
Replace the coconut oil with macadamia oil or melted butter and omit from the chocolate coating.

 

Georgia’s website, Well Nourished, is full of delicious, wholefood recipes, blog articles around health and wellness so much more.

Share your beautiful, wholefood baking creations with us on Instagram with #myTWC

 

Healthy Choc-Orange Biscuits

Healthy Choc-Orange Biscuits

Georgia Harding | February 10, 2019

 

Recipe thanks to wellnourished.com.au.

This is a fabulous, easy to make, back to school biscuit. They freeze really well (either the dough or the finished biscuit) so they are great for batch baking and stocking your freezer for the first term of school. Are you back in your school baking groove?

 

Ingredients

50 grams (¼ cup) butter or coconut oil, melted
85 grams  (¼ cup) sweetener (rice malt syrup, maple syrup or honey)
Zest one orange, finely grated
3 tablespoons fresh orange juice
1 teaspoon vanilla essence
Pinch salt
¼ teaspoon bicarbonate of soda
215 grams (1¾ cups) wholemeal spelt flour

Chocolate coating
200 grams dark chocolate, broken into squares
1 tablespoon coconut oil

 

Method

1. Place the fat, sweetener, zest, orange juice, vanilla and sea salt into a large bowl and beat until well combined.
Thermomix: melt the butter or coconut oil 1 min, 90, speed 3 then add the sweetener, zest, juice, vanilla and salt and mix 1 min, speed 4.

2. Add the bicarbonate of soda and mix well.
Thermomix: 5 seconds, speed 4.

3. Add the spelt flour and mix until combined.
Thermomix: Lock lid, 30 seconds knead (flour symbol). Scrape the sides of the bowl to incorporate the flour.

4. The dough should be firm and hold together without sticking to your hands (like play dough). If it is too wet (sticky) add a little more flour. If too dry, add a tablespoon of juice or water.

5. Place the dough onto a piece of baking paper and roll it into a log (approx. 5cm in diameter).

6. Place in the fridge for 1-2 hours then slice into 5mm biscuits (in winter you will only need 30 mins in the fridge).

7. Preheat the oven to 180℃ before slicing the dough.

8. Place slightly apart on a lined baking tray (they spread ever so slightly) and bake for 10 minutes.

9. Allow to cool fully on the tray (they firm as they cool).

 

Chocolate Coating Method

1. Bring a small pot of water to the boil and then turn off the heat. Place a small ceramic, glass or metal bowl over the hot water. Add the chocolate and coconut oil and stir until it is melted.
I use a small bowl so that the melted chocolate is deep (which makes it easier to get a good half of the biscuit coated).

2.  Work with your tray of biscuits right next to the melted chocolate. Dunk half the biscuit into the melted chocolate and place back on the tray. Pop in the fridge to set the chocolate.

 

Time-Saving Tip

If you can’t be bothered with the chocolate coating, press a chocolate button into each biscuit before baking.

 

Variations

Gluten-free
Swap the spelt flour with 130g (1¼ cup) of almond meal plus 95g (¾ cup) buckwheat flour plus 2 tablespoons tapioca flour. This dough is firm but sticky so wet your hands to shape it into the log. Another GF option is a good quality gluten-free premix (link to your mix).

Dairy-free and vegan
Use a dairy-free chocolate.

Fructose-friendly
Choose rice malt syrup as your sweetener and 98% dark chocolate.

Nut-free
Choose the coconut oil (or even melted butter) for your fat.

Coconut-free
Replace the coconut oil with macadamia oil or melted butter and omit from the chocolate coating.

 

Georgia’s website, Well Nourished, is full of delicious, wholefood recipes, blog articles around health and wellness so much more.

Share your beautiful, wholefood baking creations with us on Instagram with #myTWC

Cool Down & Detox With Georgia’s Summer Detox Ice-blocks!

Cool Down & Detox With Georgia’s Summer Detox Ice-blocks!

Georgia Harding | January 13, 2019

Recipe thanks to wellnourished.com.au

At this time of the year, I’m trying my hardest to wean myself and my kids off the sweet stuff (it’s been a very indulgent festive season) whilst really re-focussing on including as many veggies in our diet as possible. My main aim for feeding my family well right now is fixed on packing as much nourishment into our diets as possible (leaving no room or desire for much else). The plan is to have them back on track in time for school restarting.

Which brings me to my Detox Ice Blocks. The weather these past few weeks in QLD has been really hot and the kids have been asking for ice blocks after big mornings in the sun nipper/swim training. So I thought I’d whip something up that’s not only delicious but helps them refuel and rehydrate.

The nutrient dense veggies are well hidden behind the sweetness of the fruit. I personally don’t add in the extra sweetener, but taste the mixture prior to freezing and decide if you think you need to add it.

 

Health benefits

Beetroot is an anti-inflammatory, antioxidant, detoxifying and extremely nutrient-rich vegetable. Research suggests it improves stamina and sports performance (this fact alone appeals to my sport loving kids). Zucchini (also known as courgette), is extremely low in calories and loaded with fibre. It is also a great source of potassium.

 

Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit many dietary requirements.

 

Ingredients

1 small raw beetroot, peeled & quartered
2 cups strawberries or raspberries, washed & hulled
1 large banana, peeled
½ small zucchini, quartered
1 cup coconut water
¼ cup sweetener (honey, rice malt or maple syrup), optional

 

Method

1. In a high powered blender, blend all of the ingredients until smooth. 

2. Divide between ice block moulds and freeze until set firm. 

 

Variations

Coconut-free
Replace the coconut water with a nut milk.

Make it creamy
Replace the coconut water with coconut cream, full-fat natural yoghurt or coconut yoghurt. 

No banana
Replace the banana with mango.

Add Protein
I often add a scoop of 180 Nutrition Superfood Protein powder (coconut flavour). They have both a whey protein and vegan (dairy-free) options.

 

Tips

This recipe also makes a delicious smoothie (just add a cup of ice prior to blending it). 

 

Georgia’s website, Well Nourished, is chockablock with healthy, vibrant and exciting whole foods recipes and healthy living advice. Check it out here!

Share your refreshing summer treats with us on Instagram with #myTWC

 

Refreshing Summer Detox Ice-Blocks

Refreshing Summer Detox Ice-Blocks

Georgia Harding | January 13, 2019

 

Recipe thanks to wellnourished.com.au.

The nutrient dense veggies are well hidden behind the sweetness of the fruit. I personally don’t add in the extra sweetener, but taste the mixture prior to freezing and decide if you think you need to add it.

 

Health benefits

Beetroot is an anti-inflammatory, antioxidant, detoxifying and extremely nutrient-rich vegetable. Research suggests it improves stamina and sports performance (this fact alone appeals to my sport loving kids). Zucchini (also known as courgette), is extremely low in calories and loaded with fibre. It is also a great source of potassium.

Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit many dietary requirements.

 

Ingredients

1 small raw beetroot, peeled & quartered
2 cups strawberries or raspberries, washed & hulled
1 large banana, peeled
½ small zucchini, quartered
1 cup coconut water
¼ cup sweetener (honey, rice malt or maple syrup), optional

 

Method

1. In a high powered blender, blend all of the ingredients until smooth.

2. Divide between ice block moulds and freeze until set firm.

Variations

Coconut-free
Replace the coconut water with a nut milk.

Make it creamy
Replace the coconut water with coconut cream, full-fat natural yoghurt or coconut yoghurt.

No banana
Replace the banana with mango.

Add Protein
I often add a scoop of 180 Nutrition Superfood Protein powder (coconut flavour). They have both a whey protein and vegan (dairy-free) options.

 

Tips

This recipe also makes a delicious smoothie (just add a cup of ice prior to blending it).

 

Georgia’s website, Well Nourished, is chockablock with healthy, vibrant and exciting whole foods recipes and healthy living advice. Check it out here!

Share your refreshing summer treats with us on Instagram with #myTWC

 

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