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Spicy Carrot Kimchi Salad

Spicy Carrot Kimchi Salad

Jacqueline Alwill | May 28, 2019

 

Bit of tongue twister if you say this one too quick, also very delicious for the tastebuds on your tongue.

I served this salad up for staff lunch the other, they loved, and to be honest I continued loving it over the weekend – it’s a keeper and eater for the days following without spoiling. Love that.

If sriracha is not on hand, use chilli and lemon in the yoghurt dressing, can also swap for a coconut yoghurt if you prefer dairy free and vegan.

This recipe is gluten-free, sugar-free & vegetarian, with a dairy free option and serves 4-6 as a side.

 

Ingredients

1kg carrots, sliced 5mm thick into coins
2 tablespoons olive or coconut oil, melted
1 cup quinoa, rinsed
½ cup peanuts, roughly chopped
200g cherry tomatoes, halved
4 asian shallots, white part only, finely sliced
1 cup mint leaves, shredded
2 teaspoons coriander seeds – or if none use fresh coriander leaf and stalk to taste
¼ cup kimchi (or more if you wish for a spicier experience)

Sriracha yoghurt

1 tablespoon sriracha sauce
½ cup natural greek yoghurt
Salt and black pepper
To serve: lemon wedges

 

Method

1. Preheat oven to 200C, line a large baking tray with greaseproof paper and place carrots on the tray, drizzle with oil and place in oven to cook for 40 minutes.

2. Whilst carrots are cooking, cook your quinoa until tender. (I use 1.5 cups water to 1 cup quinoa as a ratio, bring to the boil and then reduce heat and cook uncovered until the water is absorbed, then fluff with a fork).

3. In a small bowl whisk together sriracha and yoghurt and set aside.
Once carrots are cooked, sprinkle quinoa over the tray, followed by tomatoes, mint, shallots, peanuts, coriander seeds and kimchi.

4. Dollop or drizzle sriracha yoghurt over the top, season with sea salt and black pepper and serve with lemon wedges on the side.

 

 

Jacqueline’s website, The Brown Paper Bag Nutrition, is loaded with healthy, wholefood recipes with a focus on plant-based eating as well as fabulous health, nutrition and lifestyle advice.

Share your healthy salads with us on Instagram with #myTWC

 

Protein Packed Greek Lentil Salad

Protein Packed Greek Lentil Salad

Jacqueline Alwill | April 28, 2019

 

This is one of those salads that tastes sensational as is, but should you wish you can split the servings down a little and add more protein from fish or chicken etc. If the other salads in the image are also making you drool then read on to find the recipes!

This recipe is gluten-free, dairy-free, sugar-free and vegan and serves 4 as a side.

 

Greek Lentil Salad

Ingredients

1 cup cooked lentils  (approx 1x 400g tin organic lentils rinsed and drained)
1 punnet (250g) cherry tomatoes, quartered
½ small bunch basil, leaves picked and shredded
¼ small bunch mint, leaves picked and shredded
1 Llebanese cucumber, diced

Dressing Ingredients

2 teaspoons (approx ½ lemon) lemon zest
2 tablespoons (approx ½ lemon) lemon juice
2 tablespoons extra virgin olive oil
½ teaspoon dried oregano
Sea salt and black pepper

 

Method

1. Place lentils, cherry tomatoes, basil, mint and cucumber together in a large bowl and toss gently.

2. Whisk together dressing ingredients in a small bowl.

3. Add dressing to the main salad ingredients and toss.

4. Season with sea salt and black pepper and serve.

 

References:

(1) Hanson et al, Br J Nutr. 2014 Feb:  https://www.ncbi.nlm.nih.gov/pubmed/24063808

 

Jacqueline’s website, The Brown Paper Bag Nutrition, is loaded with healthy, wholefood recipes with a focus on plant-based eating as well as fabulous health, nutrition and lifestyle advice.

Share your beautiful salad creations with us on Instagram with #mytwc

 

Whip Up This Protein-Rich Greek Lentil Salad for a Tasty Side Dish

Whip Up This Protein-Rich Greek Lentil Salad for a Tasty Side Dish

Jacqueline Alwill | April 28, 2019

 

By Greek we mean – more like the flavours you’d find in a traditional Greek salad, but with a twist. Because whilst feta cheese is ridiculously tasty, lentils provide a more abundant nutrition profile and simply more protein! Protein is the macro we want to introduce into our salads to pump up the nutrient balance and satiate the appetite.

Here’s a quick nutrient snapshot for the humble LENTIL :

  • Lentils are rich in plant-based amino acids. Approximately 18g protein per cup, delivering essential amino acids to the body for growth, development and repair.
  • Lentils support healthy cardiovascular function and lowering cholesterol (LDL) levels (1).
  • Lentils are an abundant source of fibre to satisfy the appetite, regulate energy levels and support intestinal motility/bowel movements.

 

Cooking & Digesting Lentils

If you are new to incorporating lentils and legumes generally into the diet, go slowly, or you may (not all individuals, but some) experience slight digestive discomfort in the form of flatulence/wind initially. This can be avoided if you introduce small amounts to start rather than going hell for leather and eating legumes with every meal. Don’t despair and don’t abort the mission. There are too many other great qualities in lentils long-term to give up on them, but I thought it best to mention it rather than you go for it and wonder why it’s happening.

You can help tenderise lentils and aid digestion by cooking lentils with kombu – a form of seaweed. Kombu contains wonderful minerals such as iodine (supports thyroid function) and powerful enzymes which help break down the raffinose sugars present in beans like lentils, resulting in less of the ‘gassy’ effect. Win right?

This is one of those salads that tastes sensational as is, but should you wish you can split the servings down a little and add more protein from fish or chicken etc. If the other salads in the image are also making you drool then read on to find the recipes!

This recipe is gluten-free, dairy-free, sugar-free and vegan and serves 4 as a side.

 

Greek Lentil Salad

Ingredients

1 cup cooked lentils  (approx 1x 400g tin organic lentils rinsed and drained)
1 punnet (250g) cherry tomatoes, quartered
½ small bunch basil, leaves picked and shredded
¼ small bunch mint leaves picked and shredded
1 Llebanese cucumber, diced

Dressing Ingredients

2 teaspoons (approx ½ lemon) lemon zest
2 tablespoons (approx ½ lemon) lemon juice
2 tablespoons extra virgin olive oil
½ teaspoon dried oregano
Sea salt and black pepper

 

Method

1. Place lentils, cherry tomatoes, basil, mint and cucumber together in a large bowl and toss gently.

2. Whisk together dressing ingredients in a small bowl.

3. Add dressing to the main salad ingredients and toss.

4. Season with sea salt and black pepper and serve.

 

References:

(1) Hanson et al, Br J Nutr. 2014 Feb:  https://www.ncbi.nlm.nih.gov/pubmed/24063808

 

Jacqueline’s website, The Brown Paper Bag Nutrition, is loaded with healthy, wholefood recipes with a focus on plant-based eating as well as fabulous health, nutrition and lifestyle advice.

Share your beautiful salad creations with us on Instagram with #mytwc

 

These Peanut Butter Popcorn Bars Are the Perfect 3-Ingredient After School Treat

These Peanut Butter Popcorn Bars Are the Perfect 3-Ingredient After School Treat

Jacqueline Alwill | March 24, 2019

 

Recipes that come about when you just trying to be resourceful with random ingredients on hand are the best, aren’t they? Like these PB Popcorn Bars which I wanted to do simply because we had a bit leftover in the PB jar (well bucket…catering) and some popcorn kernels from a kids party we catered.

So easy, so well loved by everyone, with the exception of my partner who looked well left out as I made them and he continued sipping on juice #5 for his juice cleanse that day…moving on.

This recipe is super simple but there is one tiny element that will make or break it and that is the time the peanut butter and honey/rice malt stay on the stove. They need only about a minute so it is a runny enough consistency (it won’t become super runny) to mix through the popcorn and bind it together. I held off posting this recipe until I had retested this component because take your eyes off it and it becomes a separated crumb! You can’t work the crumb into the popcorn to make it a bar, unfortunately (I did try!), so be attentive for this brief moment. It’s really easy otherwise and the rest takes no time at all.

Ready?

This recipe makes 16 bars, is gluten-free, dairy-free, and can be made vegan.

 

Ingredients

4 cups cooked popcorn (approx 2 tablespoons kernels)
¾ cup smooth peanut butter
¼ cup honey OR ⅓ cup rice malt syrup

Method

1. Place peanut butter and honey/rice malt in a small saucepan on low heat and whisk together with a fork or whisk until it is slightly runny, be careful not to leave it on the heat too long or it will become a crumby consistency.

2. When ready, place popcorn in a large bowl, pour oven pb and honey/rice malt mix, then mix together using clean hands.

3. Line a loaf tin with greaseproof paper and press the bars into the tin.

4. Cover and place in freezer to set for 2 hours.

5. Once set, slice and serve, they keep out of the fridge or freezer and hold together for about 3 hours.

 

Jacqueline’s website, The Brown Paper Bag Nutrition, is loaded with healthy, wholefood recipes with a focus on plant-based eating as well as fabulous health, nutrition and lifestyle advice.

Share your favourite whole food treats with us on Instagram with #myTWC

 

Whip Up These Healthy Cherry Ripe Bars For Your Valentine!

Whip Up These Healthy Cherry Ripe Bars For Your Valentine!

Jacqueline Alwill | February 5, 2019

 

Enjoy the last of the summer cherries with this deliciously raw cherry ripe slice. It’s the perfect treat for someone sweet as we come up to Valentines Day, or just make a whole batch for yourself and stash it away in the freezer – no judgements!

 

This recipe is gluten-free, dairy-free, sugar-free, vegan and paleo. It’s got it all.

 

Makes 12 bars

Base Ingredients

1 cup pecans
½ cup almonds
¼ cup cacao nibs
¼ cup coconut oil, melted
¼ cup rice malt syrup
1 tablespoon cacao powder
Pinch salt

Filling Ingredients

2 cups fresh or frozen cherries, pitted
1 ½ cups shredded coconut
1 cup almond meal
½ cup Medjool dates, pitted (approximately 5 dates)
1 teaspoon vanilla extract
3 tablespoons coconut oil, melted
1 teaspoon beetroot powder

Topping Ingredients

½  cup coconut oil
½ cup cacao powder
1 ½ tablespoons maple syrup
Pinch salt
½ cup cherry halves

 

Method

1. To make the base combine all of the ingredients in a food processor and blitz until well combined.

2. Line a rectangular tin well with greaseproof paper and press the base mixture into the tin using your fingers. To create a smooth base, use the back of a spatula to flatten it out evenly.

3. Transfer to the freezer to set.

4. While the base is setting the filling can be prepared. Place all of the ingredients for the filling in a food processor and blitz to combine. You may need to process the ingredients intermittently for a few minutes to ensure a smooth texture.

5. Pour over the set base and smooth the mixture out with a spatula before returning to the freezer to set.

6. Once the slice has set for an hour the chocolate topping can be prepared.

7. Melt the coconut oil in a small saucepan over low heat.

8. Once melted removed from the heat and whisk in the cacao, maple syrup and salt.

9. Remove the slice from the freezer and evenly pour over half of the raw chocolate mix.

10. Return to the freezer and allow to set for 30 minutes.

11. Remove from the freezer and using a small spoon drizzle the remaining chocolate over the top of the slice and place the cherry halves on top of the drizzled chocolate.

12. Return to the freezer to set.

13. When ready to serve remove from the freezer and slice.

14. Store in freezer for up to 2 weeks.

 

Jacqueline’s website, The Brown Paper Bag Nutrition, is loaded with healthy, wholefood recipes with a focus on plant-based eating as well as fabulous health, nutrition and lifestyle advice.

 

Share your healthy dessert creations with us on Instagram with #myTWC

 

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