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Eat well, live well

DELICIOUS RECIPES TO REVITALIZE & REJUVENATE A HEALTHY EATING RECIPE GUIDE FROM THE PANTRY

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Contents

Juices & Smoothies

Green Veggie Juice

Detox Lemonade

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Pineapple & Apple Juice with Spinach

Cashew Milk

Healthy Breakfasts

Omega 3-rich Breakfast Bowl

8

Breakfast Muffins with Apples and Jam

Soups & Salads

4

3-day Juice Detox

Cucumber, Apple & Pear Juice with Watercress

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10

Power Protein Granola

Gorgeous Green Detox Soup

Green Lentil, Red Leaf & Beetroot with Hazelnuts

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Cauliflower Soup with Roasted Pumpkin Seeds

12

Marinated Mushroom, Crispy Kale & Rice Salad

Fulfilling Suppers

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Spicy Sweet Potato Moussaka

Snacks and Sweets

Sports Bites

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Avocado Miso Dip with Root Vegetable Crisps & Dukkah Spice Mix

14

Farinata with Red Pepper & Tender-stem Broccoli

16

Quinoa Burgers with Portobello Mushrooms

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Chocolate Orange Pie

Credits The Pantry

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Juices & Smoothies There are five detox drink recipes in this section. You can enjoy their energizing benefits as part of your regular diet or try the 3-day juice detox programme to kick start a healthier you.

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Photograph from Raw Food Detox by Anya Ladra

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3-DAY JUICE DETOX

This is a strict, liquid-only detox programme. You consume freshly made vegetable and fruit juices plus lemonades and nut milks with no solid foods at all. The juices provide the nutrients needed for liver detoxification. Green juices especially work hard to alkalize the body, quickly giving you optimum health. This is quite an intense programme designed for those who want to achieve quick results. Not only will you lose weight, but your energy levels will also increase and your skin will glow! You start and finish your day with a lemonade, have a nut milk for supper, and 3 juices during the day.

First thing in the morning (around 7.30–8 am)

2 x servings of Detox Lemonade

Mid-morning (around 11 am)

2 x servings of Green Veggie Juice

Lunch (around 1–2 pm)

2 x servings of Pineapple & Apple Juice with Spinach

Afternoon (around 3–4 pm)

2 x servings of Cucumber, Apple & Pear Juice with Watercress

Supper (around 6–7 pm)

2 x servings of Cashew Milk

Evening (around 8–9 pm)

2 x servings of Detox Lemonade

GREEN VEGGIE JUICE

Green Veggie Juice is the most beneficial of all the juices in this chapter – low in sugar, high in antioxidants and alkalizing. 1 cucumber 5 celery stalks/ribs 100 g/3 ½ oz. broccoli ¼ fennel bulb ½ courgette/zucchini 1 apple 1 lime, peeled 3 large handfuls of fresh parsley 3 large handfuls of spinach or kale juicer Serves 2–3 If you are using a masticating juicer, run all the ingredients through the juicer. If you using a centrifugal juicer, alternate leaves with the celery and apple to prevent them getting caught in the machine. Divide the juice between 2–3 glasses and serve.

DETOX LEMONADE

Detox Lemonade is rich in Vitamin C, and with the cayenne pepper, it warms the body and supports your digestive system. freshly squeezed juice of 2–3 large lemons 500 ml/2 cups water 20 ml/1 ½ tablespoons pure maple syrup 2 pinches of ground cayenne pepper blender Serves 2 Put all the ingredients in a blender and blitz. Divide the lemonade between 2 glasses. Serve lightly chilled. Recipes from Raw Food Detox by Anya Ladra

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PINEAPPLE & APPLE JUICE WITH SPINACH Pineapple is a rich source of bromelain, an enzyme that helps to break down proteins and has anti-inflammatory properties. 5 apples 2 handfuls of spinach 1 handful of fresh mint ½ large pineapple, peeled freshly squeezed juice of 1 lime juicer Serves 2 Put 1 apple in the chute of the juicer, followed by the spinach, mint and a piece of pineapple. Turn the juicer on and push through. Follow with the remaining ingredients, then whisk in the lime juice. Divide the juice between 2 glasses and serve lightly chilled.

CUCUMBER, APPLE & PEAR JUICE WITH WATERCRESS

Here is a refreshing and tangy green juice that combines cooling cucumber with the tart taste of apples and watercress. 3 apples 2 handfuls of watercress 1 large cucumber 2 pears freshly squeezed juice of 1 lemon juicer Serves 2

CASHEW MILK

Place 1 apple in the chute of the juicer, followed by the watercress. Turn the juicer on and push through. Follow with another apple and then the remaining ingredients. Whisk in the lemon juice.

75 g/ ½ cup cashews 400 ml/1 2/3 cups water 1–2 tablespoons agave nectar, to taste ½ teaspoon coconut oil a pinch of salt blender Serves 2

Cashew milk is very easy and quick to make, and it’s a highly nutritious dairy-free drink. You will be surprised by how delicious it can taste!

Divide the juice between 2 glasses and serve lightly chilled. Recipes from Raw Food Detox by Anya Ladra

Put all the ingredients in a blender and blitz until completely smooth. Divide the milk between 2 glasses and serve immediately. Recipes from Raw Food Detox by Anya Ladra

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Healthy Breakfasts

POWER PROTEIN GRANOLA: Recipe from Super Healthy Snacks & Treats by Jenna Zoe

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POWER PROTEIN GRANOLA

Granola is a food often associated with being healthy but most of the time granolas contain ridiculous amounts of sugar. This version contains only about 4 tablespoons maple syrup for the entire batch, and no other added sugars in the form of dried fruits. It also has a high protein content too, since buckwheat, quinoa and chia seeds are composed of 13, 15, and 20 percent protein respectively. 275 g/1 ½ cups buckwheat groats 170 g/1 cup cooked quinoa 3 tablespoons chia seeds 35 g/ ¼ cup pumpkin seeds 40 g/ ¼ cup almonds, roughly chopped 2 teaspoons ground cinnamon ½ teaspoon grated nutmeg 1 teaspoon vanilla extract 60 ml/ ¼ cup coconut oil 60 ml/ ¼ cup pure maple syrup 3 tablespoons water (optional) baking sheet lined with baking parchment or foil Serves 8 Preheat the oven to 180°C (350°F) Gas 4. In a large bowl, mix the buckwheat groats, quinoa, chia seeds, pumpkin seeds, almonds, cinnamon and nutmeg. Put the vanilla extract, coconut oil and maple syrup in a saucepan over low heat and allow to melt. Now pour it into the bowl of dry ingredients and toss to coat. Add the water if you prefer your granola a little less crunchy. Spread the granola out on the prepared baking sheet, and don’t worry if there are clumps. Bake in the preheated oven for about 1 hour. When it has cooled for a few minutes, break it apart into clusters. Store in a cool place in an airtight container for up to 3 weeks. Serve with dairy-free milk and fresh fruit, e.g. blueberries. Recipe from Super Healthy Snacks & Treats by Jenna Zoe

OMEGA 3-RICH BREAKFAST BOWL

The typical diet in Western countries today contains far fewer omega-3 fatty acids than the human diet of a century ago, and it’s not a good thing. We should try to include as many foods rich in omega-3s as we can (such as flaxseed and chia seeds, walnuts, soya beans/ soybeans and tofu) because they are essential for normal metabolism. 6 tablespoons flaxseed 480 ml/2 cups Yogurt 4 tablespoons chia seeds 200 g/2 very ripe bananas, peeled fresh lemon balm, to garnish Serves 2 To make flaxseed flour, grind the flaxseed in a high-speed blender or spice grinder into a fine flour. Do this just before consuming it, or grind it in advance and keep in a sealed jar in the fridge until you’re ready to use it (it will keep for 1 week in the fridge). Do not buy pre-ground flaxseed because it loses most of its nutrients a few days after grinding and becomes rancid very quickly. In a big bowl mix the yogurt with the flaxseed flour and chia seeds and let sit for 10 minutes, allowing the chia seeds to soften. Chop the bananas, fold in and serve. Decorate with fresh lemon balm for a refreshing green colour and a nice lemony aroma. Recipe from Fermented Foods for Vitality and Health by Dunja Gulin

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BREAKFAST MUFFINS WITH APPLES AND JAM Muffins CAN be healthy, and full of nutritious ingredients and fibre! Actually, these are perfect for breakfast and are a good substitute for jam on toast when you don’t have the time to sit down. Make them the night before, sleep 20 minutes longer in the morning and munch on them on your way to work! 200 g/1 ½ cups unbleached plain/all-purpose flour 60 g/ ½ cup plain wholemeal/ whole-wheat flour 2 ½ teaspoons baking powder ¼ teaspoon salt ½ teaspoon ground cinnamon 300 ml/1 ¼ cups plain soy milk 130 g/ ½ cup brown rice syrup 100 g/ ½ cup safflower or coconut oil freshly squeezed juice and grated zest of 1 lemon 1 small apple, peeled, cored and diced 60 g/ ½ cup raisins 100 g/4 tablespoons firm apricot jam (or other) 12-hole muffin pan lined with paper cases Makes 9–12 Preheat the oven to 180°C (350°F) Gas 4. Sift together the flours, baking powder, salt and cinnamon in a bowl and mix well. In a separate bowl, mix together the milk, syrup, oil, lemon juice and zest. Combine both bowls and mix gently with a silicone spatula. Do not overmix otherwise the muffins will be tough. Add the apples and raisins and gently mix in.

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Fill 9 of the muffin cases half-full with the mixture, then put 1 full teaspoon of jam on top. Cover each one with more of the cake mixture, making sure you fill the cases only three-quarters full. If you have any cake mixture left, repeat this process in further muffin cases until you run out of mixture. Bake in the preheated oven for 30 minutes or until golden. Remove from the muffin pan and allow to cool on a wire rack. Recipe from The Vegan Baker by Dunja Gulin

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Soups & Salads

GREEN LENTIL, RED LEAF & BEETROOT WITH HAZELNUTS: Recipe from The Salad Bowl by Nicola Graimes

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GREEN LENTIL, RED LEAF & BEETROOT WITH HAZELNUTS

When buying raspberry vinegar opt for quality, if you can. The best ones are slightly syrupy in texture, with a fragrant natural hint of raspberries that just lifts a salad to new heights and works particularly well with the beetroot/beets, lentils and hazelnuts.

GORGEOUS GREEN DETOX SOUP

Whatever ails me, this is the recipe that I turn to. Whether it’s my stomach or throat, I can easily throw this together when I am feeling under the weather. Some people are cured by chicken soup, I'm cured by cooked greens. It’s also the first thing I would recommend to jumpstart a diet. 1 tablespoon butter 1 tablespoon olive oil 1 medium onion, chopped 2 garlic cloves, chopped 500 g/18 oz (about 4 medium) courgettes/zucchini 240 ml/1 cup water 480 ml/2 cups vegetable stock 100 g/3 ½ oz fresh spinach 1 tablespoon sea salt 1 teaspoon freshly ground black pepper a handful of chopped mint, plus extra to garnish 2 tablespoons milled hemp seeds 4 tablespoons crème fraîche, to garnish Serves 4–6 Heat the butter and oil in a large saucepan or pot over a high heat. Fry the onion in the saucepan for 10 minutes or until translucent. Add the garlic then reduce the temperature and add the courgettes/zucchini, water and stock to the pan. Slowly bring to the boil, then cover and simmer for 10 minutes. At the end, add the spinach, season, and cook for a further 5 minutes. Set aside to cool slightly. Once cooled, purée the soup with the mint and hemp seeds in a food processor. Return to the heat and warm through. Serve in bowls and garnish with a dollop of crème fraîche and a few small mint leaves.

150 g/5 oz. dried green lentils 125 g/4 ¼ oz. mixed red salad leaves 1 radicchio, leaves separated and halved crossways, if large 200 g/7 oz. cooked beetroot/beets in natural juice, drained and cubed 2 spring onions/ scallions, finely sliced 3 tablespoons freshly chopped flat leaf parsley 60 g/ ½ cup hazelnuts, toasted and halved RASPBERRY DRESSING 4 tablespoons extra virgin olive oil 2 tablespoons good-quality raspberry vinegar 1 heaped teaspoon clear honey 1 teaspoon Dijon mustard sea salt and freshly ground black pepper Serves 4 Put the lentils in a pan and cover generously with water. Bring to the boil, then turn the heat down and simmer, part-covered, for 25 minutes or until tender. Drain the lentils and set aside. Meanwhile, make the raspberry dressing. Put all the ingredients in a screw-top jar and shake until combined, then season. Arrange the salad leaves and radicchio on a large serving plate and top with the lentils, beetroot/ beets and spring onions/scallions. Spoon the dressing over, toss lightly to combine, then top with the parsley and hazelnuts before serving. Recipe from The Salad Bowl by Nicola Graimes

Recipe from Super Grains & Seeds by Amy Ruth Finegold

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CAULIFLOWER SOUP WITH ROASTED PUMPKIN SEEDS

I love making soups that taste creamy without the cream. The trick is to use a generous amount of the featured vegetable and using a good quality food processor to purée it to the right consistency. Another trick is to use a little coconut milk, which can fool any dairy lover. I usually end up snacking on the roasted pumpkin seeds before they make it into the soup as a garnish! 30 g/ ¼ cup pumpkin seeds 2 teaspoons Himalayan salt 1 medium onion, chopped 1 tablespoon olive oil 3 garlic cloves, chopped 1 large head cauliflower (cut into small florets) 1 tablespoon butter 480 ml/2 cups water 700 ml/3 cups vegetable stock 120 ml/ ½ cup unsweetened light coconut milk Serves 4–6 Prepare the roasted pumpkin seeds in advance. Preheat the oven to 150ºC (300ºF) Gas 2. Spread the seeds evenly on an oiled baking sheet and sprinkle half of the salt on top. Roast for about 30 minutes, checking on them after 15 minutes to make sure they are toasting evenly. In a large saucepan or pot, fry the onion in olive oil over medium–high heat for about 5 minutes or until translucent. Lower the heat slightly, add the garlic, and fry for another minute or so. Remove from the heat. In a separate frying pan/skillet, fry half of the cauliflower in the butter. Cook until the cauliflower is toasted. Transfer the cooked cauliflower into a bowl and set aside. Repeat the cooking process with the rest of the cauliflower – this prevents overcrowding in the pan to make sure all the ingredients are cooked evenly. Once your cauliflower is cooked add it all to the pan of fried onion and garlic with the water, remaining salt and vegetable stock. Bring to the boil, then cover and simmer for 30 minutes. Remove from the heat and stir in the coconut milk. Purée the soup in a food processor. Return to the heat and warm through. To serve, ladle the soup into bowls and garnish with the pumpkin seeds. Recipe from Super Grains & Seeds by Amy Ruth Finegold

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MARINATED MUSHROOM, CRISPY KALE & RICE SALAD

This warm salad is packed with robust flavours as well as wholesome ingredients. The kale is roasted in the oven and needs stirring into the salad just before serving so it stays crisp. 100 g/ ½ cup brown basmati rice, rinsed 1 teaspoon ground turmeric 3 tablespoons dark soy sauce 2 tablespoons sweet chilli/chili sauce 300 g/11 oz. chestnut/ cremini mushrooms, sliced 175 g/6 oz. curly kale, tough stalks removed and leaves torn into large bite-sized pieces 2 teaspoons sesame oil 2 tablespoons coconut oil 2 handfuls of unsalted roasted cashews, roughly chopped sea salt and freshly ground black pepper Serves 4 Cook the rice following the packet instructions, stirring the turmeric into the cooking water. Drain, if necessary, and leave to stand, covered, for 10 minutes. Meanwhile, mix together the soy sauce and sweet chilli/chili sauce in a bowl. Add the mushrooms and toss until coated in the marinade, then set aside. Preheat the oven to 150°C (300°F) Gas 2. Toss the kale in the sesame oil and spread out on 1–2 baking sheets. Roast for 15 minutes, turning once, until crisp but not browned; keep an eye on it as it can easily burn. Heat the coconut oil in a large frying pan/skillet over a medium-high heat and fry the mushrooms for 5 minutes. Pour off and retain any liquid from the mushrooms as this will form the dressing for the salad. Return the pan to the heat and cook the mushrooms for another 5 minutes, until they start to crisp. Transfer the rice to a serving bowl and add the mushrooms and the cooking juices. Stir until combined and season, if necessary. Just before serving, stir in the crispy kale and sprinkle the cashews over. Recipe from The Salad Bowl by Nicola Graimes

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Fulfilling Suppers

SPICY SWEET POTATO MOUSSAKA: Recipe from Plant-based Paleo by Jenna Zoe

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FARINATA WITH RED PEPPER & TENDER-STEM BROCCOLI

In ‘The Guilt-Free Gourmet’ I gave you a Socca recipe, one I had found in its native Nice many years ago; this particular one was thin and almost crêpe like. Well, if you hop on the train in Nice and rumble along the Cote D’Azur with the mesmeric Ligurian sea on your right-hand side, you will find yourself, a little over an hour later, in Ventimiglia, Italy. Here, you will find a thicker Italian version, known as farinata. Whichever one you try, whether it be in France or Italy, it is nearly always cooked on a very large cast-iron pan in a searingly hot wood-fired oven, then served very simply with some black pepper. Here I have given you two equally satisfying options, a more traditional method, and an instant one. 400 g/14 oz. tender-stem broccoli/broccolini 1 red onion, very finely chopped small jar roasted red (bell) peppers ½ teaspoon dried red chilli/hot red pepper flakes, or urfa chilli flakes sea salt and freshly ground black pepper For the batter: 300 g/2 1/3 cups chickpea/gram flour sea salt 2 sprigs rosemary, leaves only, roughly chopped extra virgin olive oil, plus regular olive oil for frying 480 ml/2 cups sparkling/ soda water (for instant version only) Serves 3–6

For the more traditional version of farinata, make the batter by placing the chickpea/gram flour, 1 teaspoon sea salt (ground to a powder) and the rosemary leaves in a large bowl. Slowly whisk in 4 tablespoons extra virgin olive oil and 415 ml/1 ¾ cups plain water, ensuring that there are no lumps. Cover and leave at room temperature for at least 4 hours (or ideally overnight). Preheat the oven to 240°C (465°F) Gas 9. Bring a saucepan of salted water to a boil, cook the broccoli/ broccolini for about 3 minutes, or until just tender. Drain, drizzle over a little olive oil and set aside. Put 2 ½ tablespoons of olive oil in a 24 cm/10 inch non-stick ovenproof frying pan/skillet and place on a high heat. Only when extremely hot, almost smoking, ladle on 1/3 of the batter, which should be about 1 cm/ 3/8 inch thick, swirling around so it is evenly distributed. Leave on the high heat for exactly 1 minute, then place in the oven and cook for 5 minutes, or until it is set and the underside is crispy. Flip onto a large plate so the crispy underside is uppermost and drizzle over a very generous amount of good extra virgin olive oil. Sprinkle over some red onion, and place some red pepper and broccoli on top. Finally sprinkle over chilli/hot red pepper flakes and a little sea salt and pepper and serve. For the instant version of farinata, use sparkling water instead when making the batter, as this gives the pancake a lighter texture without having to leave it to ferment. Fry in a pan/skillet as above, but instead of putting the pancake in the oven after 1 minute, turn the heat down to medium and fry for a couple of minutes until the base is set and the top is drying out, then carefully flip over and cook for another few minutes. When the pancake is cooked through, slide off and serve as above with the various toppings. Recipe from The Natural Food Kitchen by Jordan Bourke

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SPICY SWEET POTATO MOUSSAKA One-dish meals are so handy if you’re cooking for your family or if you’re a fan of prepping your meals for the week ahead. One serving of this moussaka will provide two servings of vegetables in a pretty painless way and doubles up perfectly as lunchbox meals until you’ve worked through the whole bake. 1 medium aubergine/eggplant 2 courgettes/zucchini 400 g/3 ½ cups peeled and diced sweet potato 2 garlic cloves, crushed ½ teaspoon cayenne pepper ½ teaspoon ground chipotle powder freshly squeezed juice of 1 lime 180 g/1 ½ cups macadamia nuts, soaked for at least 2 hours 85 g/ ¾ cup sun-dried tomatoes in oil, drained 1 teaspoon ground cumin 1 tablespoon freshly squeezed lemon juice (or apple cider vinegar) 1 teaspoon salt 2 baking sheets, greased a high-speed blender a 25 x 30-cm/10 x 12-inch casserole dish Serves 8 Preheat the oven to 180°C (350°F) Gas 4. Slice the aubergine/eggplant and courgette/zucchini into rounds about 1 cm/ 3/8 inch thick. Arrange on the prepared baking sheets and bake in the preheated oven for 15 minutes. Remove from the oven and set aside to cool, but keep the oven on. Meanwhile, boil the sweet potato cubes in a large pot of water set over a medium–high heat for about 16 minutes, until soft. Drain and mash the sweet potato and mix in the crushed garlic, cayenne, chipotle powder and lime juice. Put the macadamia nuts, sun-dried tomatoes, cumin, lemon juice and salt in a blender and pulse until smooth. Once you have prepared all of the components, it’s time to assemble the casserole. Place about 3 tablespoons of the sweet potato mixture at the bottom of the casserole dish and spread thinly – it doesn’t matter if it doesn’t cover the entire surface. Layer some of the baked aubergine/ eggplant first, then spread a generous layer of the sweet potato mixture on top. Cover this with a layer of courgette/zucchini, then some of the macadamia spread. Repeat until you have used up all of the ingredients, finishing with a thick layer of the macadamia mixture. Cover the moussaka with foil and bake in the still-warm oven for 20 minutes, then remove the foil and bake for another 15 minutes. Recipe from Plant-based Paleo by Jenna Zoe

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QUINOA BURGERS WITH PORTOBELLO MUSHROOMS

This is my go-to veggie burger! Quinoa is moist and mixes with sweet potato and black beans to give a meaty consistency. This vegetarian burger will satisfy the carnivore in all of us. 3 tablespoons olive oil 1 onion, finely chopped 2 garlic cloves, crushed 75 g/ ½ cup black beans 120 g/1 cup cooked quinoa (see Note) 100 g/ ½ cup sweet potato, flesh scooped out 1 carrot, shredded ½ teaspoon ground cumin ½ teaspoon ground coriander 2 tablespoons parsley, chopped 15 g/ 1/8 cup gluten-free breadcrumbs 5 portobello mushrooms a pinch each of sea salt and freshly ground black pepper To Serve: 1 avocado, sliced 1 large tomato, sliced 1 gherkin/pickle, chopped ½ red onion, sliced a handful of fresh coriander/cilantro 1–2 tablespoons freshly squeezed lime juice a baking sheet lined with baking parchment Makes 5 burgers

Lightly mash the beans with a fork until they’re semi-crushed. Add the rest of the ingredients (except the mushrooms and remaining olive oil) to the bowl and mix well. If the mixture is too moist, add extra breadcrumbs. If too dry, add some more smashed beans. Form patties with your hands and place on the prepared baking sheet. Bake in the preheated oven for 20–25 minutes, checking after about 15 minutes and turning once to insure even browning. Once cooked remove from the main oven and keep warm in a cool oven or hot plate. Increase the temperature of the oven to 200ºC (400ºF) Gas 6.

Preheat the oven to 180ºC (350ºF) Gas 4.

For the mushroom base, clean the mushrooms with a damp cloth. Remove the stems and drizzle with the remaining 2 tablespoons olive oil. Season with salt and pepper and roast for 20 minutes.

Heat 1 tablespoon of the olive oil in a saucepan or pot over medium heat.

When ready to serve, place each burger on top of a roasted mushroom and garnish with your choice of traditional burger toppings.

Fry the onions for about 3 minutes, until softened. Add the garlic and cook for another minute. Then add the beans, stir and cook for a few minutes longer. Remove from the heat and transfer the mixture to a large mixing bowl.

Note: To prepare a basic cooked quinoa, put 210 g/1 cup quinoa in a frying pan/skillet with 240 ml/1 cup stock and 200 ml/1 cup water. Bring to the boil then reduce the temperature. Cover and simmer for 20 minutes. Uncover, fluff with a fork and set aside for 5 minutes before using. Recipe from Super Grains & Seeds by Amy Ruth Finegold

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Snacks & Sweets

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CHOCOLATE ORANGE PIE: Recipe from Plant-based Paleo by Jenna Zoe

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CHOCOLATE ORANGE PIE

Chocolate and orange is my favourite flavour combination when it comes to desserts. This pie looks elaborate but it’s deceptively simple to make and delicious to eat. Base 500–650 g/3–4 cups almonds 60 g/ ½ cup dried figs (look for unsweetened/no added sugar) 3 tablespoons cacao nibs 1 tablespoon coconut oil ½ teaspoon pure vanilla extract Filling 155 g/1 ¼ cups pine nuts, soaked overnight ½ tablespoon grated orange zest, plus a little extra to garnish 125 ml/ ½ cup freshly squeezed orange juice 90 g/ ¾ cup raw cacao powder 60 ml/ ¼ cup coconut oil 5 tablespoons granulated stevia (or up to 8 tablespoons for extra sweetness) a 23-cm/9-inch round springform cake pan, greased and lined with baking parchment Serves 8-10 In a food processor, pulse all the base ingredients together until they form a thick paste. Scoop out the mixture and press it into the bottom of the cake pan. Put in the freezer to set. Next, prepare the filling. Rinse your food processor and blend all of the ingredients together until completely smooth. Pour on top of your base and freeze again for at least 2 hours, to set. Remove the pie from the freezer 20 minutes before serving. Sprinkle with extra orange zest to garnish and enjoy. This pie will keep for up to 2 weeks in the freezer, and 3 days in the fridge, once defrosted. Recipe from Plant-based Paleo by Jenna Zoe

SPORTS BITES

These sports bites were created for a group of 21 adventurers, including wounded servicemen, who trekked across the North Pole in 2011. I knew that the ideal snack for them needed some natural fruit sugars for energy as well as some kind of nut for protein. After playing around with different combinations, I decided that apricots with almonds was the tastiest combination. I then added coconut oil and hemp seeds for their healthy fats, which benefit skin health and act as lubricants for our joints. Hemp seeds in particular are a fantastic source of Omega-3 fatty acids, and the coconut oil is antibacterial and helps regulate metabolism. After the group came back with rave reviews, I started making these as compact workout snacks and they became really popular. Unlike the commercial protein bars that are marketed as exercise fuel, these are light and can be eaten in two bites, but still provide that little boost we need. 50 g/ ½ cup raw almonds (use raw ones if you can, to make this an all-raw recipe) 60 g/ ½ cup dried apricots (preferably unsulfured) 2 tablespoons shelled hemp seeds 1 ½ tablespoons coconut oil vanilla extract Makes 8 Put the almonds in a food processor fitted with an “S” blade and pulse until crumbly. Add the apricots and process until well incorporated and the mixture starts to come together into a paste. Add the hemp seeds and coconut oil, plus vanilla extract to taste. Divide the mixture into 8 and roll each portion into a ball between the palms of your hands. Freeze the sports bites for at least 15 minutes. Store in the fridge in an airtight container for up to 3 weeks. Recipe from Super Healthy Snacks & Treats by Jenna Zoe

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You can buy a packet of root vegetable crisps/chips if you’re pushed for time, but if you’d like to make your own, first preheat the oven to 200°C (400°F) Gas 6. Peel, top and tail 2 beet(root) and 2 parsnips (or any other root vegetable), then using a mandolin grater, cut into paper-thin slices. Pat dry with paper towels. Place in a bowl and toss lightly with olive oil to give them a very thin coat, too much and they will be soggy rather then crisp. Toss with a little sea salt then lay out one-by-one and not overlapping on 2 oven trays lined with parchment paper. Roast for 5–8 minutes, keeping a sharp eye on them as they burn easily. Remove and leave to cool completely before moving them to a bowl. Reduce the oven temperature to 180°C (350°F) Gas 4.

AVOCADO MISO DIP WITH ROOT VEGETABLE CRISPS & DUKKAH SPICE MIX

This smooth guacamole with a Japanese twist is so quick and easy to make and another great use for miso paste. As avocado discolours quickly, be sure to make this dip just before serving. Dukkah, an Egyptian nut and spice mix, is delicious served with olive oil and bread or vegetables for dipping, but you can also sprinkle it over soups and in salads. It keeps very well if covered tightly. 20 g/2 ½ tablespoons blanched hazelnuts 20 g/2 ½ tablespoons blanched almonds 2 tablespoon sesame seeds 1 tablespoon cumin seeds 1 tablespoon coriander seeds 1 tablespoon dried mint 120 g/4 oz. avocado 1 tablespoon brown miso paste 1 tablespoon freshly squeezed lemon juice 2 teaspoons tahini 2 teaspoons extra virgin olive oil 1 small garlic clove, crushed sea salt For the root vegetable crisps/chips: 2 medium beet(root) 2 medium parsnips sea salt mandolin grater Serves 2 The Pantry

Roast the nuts and seeds on separate trays, the hazelnuts for about 5 minutes and the almonds for about 8 minutes. Leave to cool. Meanwhile, in a dry frying pan/skillet over a medium heat, fry the cumin seeds and coriander seeds for 1–2 minutes until fragrant. In a food processor, blitz the spices, roasted nuts, seeds, dried mint and ¼ teaspoon of sea salt until finely ground. Be careful not to blend for too long, though, as the nuts will begin to release oils and it will turn from a powder to a paste. Carefully spoon the mixture into a bowl and set aside. Blitz the avocado in the food processor with the miso paste, lemon juice, tahini, olive oil and garlic until completely smooth. Taste and adjust the seasoning if necessary. Serve the vegetable crisps/chips in a shallow serving bowl. Scatter some of the dukkah onto the avocado miso dip and drizzle with oil. To eat, dunk the crisps/chips into the dip and then into the remaining dukkah, which will cling nicely onto the wet dip. Recipe from The Natural Food Kitchen by Jordan Bourke

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Credits Raw Food Detox for Health & Vitality by Anya Ladra of Raw Fairies ISBN 9781849757287 | RRP £12.99 For more information: http://www.rylandpeters.com/raw-food-detox

Fermented Foods for Vitality & Health by Dunja Gulin ISBN 9781849756075 | RRP £14.99 For more information: http://www.rylandpeters.com/fermented-foods-for-vitality-health

The Vegan Baker by Dunja Gulin ISBN 9781849753517 | RRP £16.99 For more information: http://dunjagulin.com/cookbooks/

Super Healthy Snacks & Treats by Jenna Zoe ISBN 9781849754286 | RRP £14.99 For more information: http://www.rylandpeters.com/super-healthy-snacks-and-treats

The Salad Bowl by Nicola Graimes ISBN 9781849756013 | RRP £14.99 For more information: http://www.rylandpeters.com/the-salad-bowl

Super Grains & Seeds by Amy Ruth Finegold ISBN 9781849754880 | RRP £16.99 For more information: http://www.rylandpeters.com/super-grains-seeds

Plant-based Paleo by Jenna Zoe ISBN 9781849756129 | RRP £14.99 For more information: http://www.rylandpeters.com/plant-based-paleo

The Natural Food Kitchen by Jordan Bourke ISBN 9781849755603 | RRP £16.99 For more information: http://www.rylandpeters.com/the-natural-food-kitchen

Thank you for choosing to download this healthy recipe booklet from The Pantry. All books featured above are published by Ryland Peters & Small. The copyright for the recipes and photography belongs to Ryland Peters & Small, so selling or distributing the material to a third party is prohibited. We don’t mind if you share it with a friend, but please do not make multiple copies without our permission. Copyright law is there to protect the work of the originator and unauthorised copying is illegal.

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Eat well, live well