Cauliflower soup with coriander oil

Roast cauliflower in spices, potato for added creaminess and the coriander oil drizzled through adds depth of flavour and contrast to the warm spices.

I’ll start off by saying this may not be suited for those with IBS or SIBO. Everyone is different though and it might come down to portion size; if I ate a huge bowl of this it might trigger symptoms in me so I have this as a starter to a meal, not a meal on its own. If you don’t have gut issues (lucky you) then no problem! It’s definitely suitable for those with endometriosis and can also be made vegan.

Cauliflower soup with coriander oil

You’ll need:

Coriander oil

  • 1 bunch of coriander, washed and torn
  • 1/4 cup of extra virgin olive oil (I use garlic infused evoo)

Cauliflower soup

  • 1 litre of vegetable or chicken stock
  • 1 head of cauliflower, chopped roughly into florets
  • 2 white potatoes (I used dutch cream), chopped in quarters
  • 1 tsp turmeric
  • 1 tsp Ras el hanout*
  • 2 tbsp light olive oil
  • 1 clove of garlic, crushed
  • 1/4 tsp sea salt
  • 1/4 tsp pepper

* Ras el hanout is a spice mix which can be bought from delicatessens, markets or speciality grocers, it’s definitely worth investing in a jar to keep in your pantry.

Method:

Preheat the oven to a moderate heat, about 175 degrees celsius (fan forced).

Combine the turmeric and ras el hanout. Coat the cauliflower in the light olive oil and spices.

Place the cauliflower on a baking tray and bake for 25 minutes.

Add a little light olive oil to a pot and heat the stove top to a medium heat, add the potatoes, salt and pepper. Cook and continue turn the potatoes for about 2 minutes, add the cauliflower, garlic and stock. Bring to the boil then turn the heat down, cover and simmer for 30 minutes.

While the soup is cooking, make the coriander oil by combining the extra virgin olive oil and the coriander in a food processor until it reaches the desired consistency. I don’t process it much but it’s purely a personal choice.

When the soup is ready, allow to cool slightly then blend, ladle into bowls, then add some coriander oil to each bowl and serve.

Enjoy!

Meredith x

 

Advertisements

Spanish omelette with kale

I love a traditional Spanish omelette but I couldn’t help myself and decided I needed to pack some extra health benefits to the recipe.

I’ll often whip this up on a Sunday as an easy evening meal with a salad and will reserve leftover slices for lunches. Please note this recipe is low FODMAP as the garlic is just fried in oil and then discarded.

Kale gets a lot of attention for being a ‘superfood’ and yes it does have plenty of nutrients; being a cruciferous veg it has sulphur containing compounds called glucosinolates which are great for detoxification, it’s also high in iron, calcium, magnesium and folate amongst others. Kale isn’t the tastiest on its own though but when added to this creamy Spanish omelette it works a treat!

Spanish omelette with kale

Serves 4

You’ll need:

  • 1 tbsp grated parmesan cheese (optional and stick to organic if you can)
  • 1 white potato peeled and sliced thinly
  • 3 tbsp light olive oil, 2 for frying the potato and 1 for frying the omelette
  • 1 garlic clove (slightly squashed with a knife)
  • 1 large handful of shredded kale leaves
  • 6 free-range eggs whisked
  • salt and pepper to taste (approx 1/4 tsp each)

Method:

Turn the oven on high.

Over a medium heat on the stove top, place a large frying pan and heat the oil and garlic clove and lightly fry the potato slices on both sides until cooked. Add the kale and saute gently for around 30 seconds. Allow the potato and kale to cool slightly.

Whisk the eggs, salt and pepper then combine the potato and kale to the egg mixture (discard the garlic).

Add the remaining oil to a medium sized frying pan and place over a medium heat on the stove top. Add the egg mixture then turn the heat down low and cover the pan with a lid. Cook for around 3 minutes then transfer the frying pan to the hot oven for about 5 minutes or until cooked (check every couple of minutes).

Serve immediately and enjoy with a salad or warm veggies.

Health and healing,

Meredith x

 

Baked cauliflower

This is yum served as a side dish or tossed through a salad. Cauliflower isn’t the prettiest or tastiest vegetable on its own, but it’s a great vehicle for spices and other flavours.

Cauliflower contains compounds which offer benefits for estrogen metabolism and are shown to be protective against estrogen sensitive cancers (such as breast cancer). Turmeric is also included in this recipe which offers anti-inflammatory benefits. Tick!

Cauliflower isn’t low FODMAP but personally I don’t have any issues digesting it, so I’m happy to be including it my my repertoire of recipes!

Baked cauliflower You’ll need:

  • 1 small head of cauliflower cut in half
  • 2 tbsp olive oil
  • 1 clove of garlic, pressed slightly with a knife (so it’s slightly squashed but still one piece)
  • 1/2 tsp sea salt
  • 1/4 tsp pepper
  • 2 tsp turmeric
  • 1 tsp cumin
  • 1/4 tsp sumac

Method:

Preheat oven to a moderate heat, around 170 degrees celsius in a fan-forced oven.

In a medium frying pan heat oil over a low to medium heat then add the clove of garlic, turmeric, cumin, salt and pepper. Once fragrant (after about a minute), turn the heat off and allow to cool a little.

Rub the oil mixture and the garlic from the frying pan all over the cauliflower, discard the garlic and place cauliflower on a baking tray, sprinkle with sumac and a little more salt and place in the oven for 25-30 minutes.

Serve warm and enjoy.

Health and healing,

Meredith

 

Healthy lunchbox ideas

For me, eating well means preparing most of my meals, that includes lunch. Taking home made lunches to work or school doesn’t mean boring and tasteless. It doesn’t mean you have to spend ages preparing your lunches either.

Usually on Sunday I will prepare a few dishes that I know will last a few days that I can take as leftovers. I also buy items that can keep in the fridge (or cupboard) for up to a week such as smoked salmon, cheese, salad ingredients, nuts and crackers.

I recently bought a bento box style of lunch box which I love as it has compartments that can be used for different foods.

healthy bento box
healthy lunch ideas

Here are some items I like to pack in my lunches:

  • Frittata
  • Boiled eggs
  • Smoked salmon
  • Flaked tuna
  • Leftover roast or poached chicken
  • Leftover slow cooked, shredded lamb
  • Leftover lasagne (I make a paleo style, as pictured)
  • Soup, depending on the recipe it can be a complete meal on it’s own if it has sufficient protein, fat and carbohydrates
  • Leftover stir-fry
  • Rice paper rolls or home-made sushi rolls (wrap tightly though as any air makes the rice tough)

To serve with:

  • Leftover roast veggies such as baked pumpkin (as pictured) or cauliflower
  • Chopped fresh veggies such as celery, carrot or cucumber
  • Roast vegetable salad
  • Steamed/blanched green beans or broccoli
  • Kaleslaw (shredded kale, cabbage, carrot, spring onions as pictured) with avocado, lemon and olive oil dressing (keep the dressing separate to avoid a soggy salad)
  • Chopped garden salad or Greek style salad
  • Zaalouk a delicious slow cooked vegetable dish that is almost a dip
  • Olives
  • Nuts or nut butter
  • Rice crackers (jasmine rice crackers are best with no additives)
  • A small amount of fruit such as melon or strawberries
  • Homemade dips
  • Organic goats cheese or yoghurt
  • Protein balls
  • Gummies (as pictured)
  • A small amount of chopped fruit such as melon or strawberries

Everyone’s needs for protein, fats and carbohydrates are slightly different; if you have SIBO you will probably tend to be lower carb than others, but I try to aim for my meals to be around 25% protein, 25% fats and get my carbohydrates by filling my plate with 50% of veggies.

If you’re vegan make sure you consume a combination of grains, legumes, seeds and nuts to ensure you’re getting sufficient protein and fats.

Health and healing,

Meredith x

Healthy chocolate mousse

Some Instagram friends requested this recipe so here it is; a healthy version of chocolate mousse. It’s low in sugar, contains healthy fats and protein. I like this as a filling snack or a lighter breakfast. Add as much topping as you like to make it even more filling.

 

healthy chocolate mousse

Feel free to play around with the quantities, sometimes I use a little less avocado and zucchini and add more ice which makes it lighter and fluffier.

I also use gelatin as it’s a great source of protein and helps create a lovely consistency. There are also some studies which suggest that gelatin may be helpful for gut repair (leaky gut). You could omit it from the recipe to make it vegan, but I haven’t tried that option yet.

A good tip for this recipe is to cook (preferably steam) some zucchini the night before, then pop it in the freezer so it’s ice cold, however freshly cooked zucchini will also work but try and cool it down as much as possible before using it.

Serves 1

You’ll need:

  • 1/4 avocado
  • 1/2 small zucchini chopped, steamed, then frozen or cooled
  • 1 tbsp cacao
  • 1/2 cup of coconut milk (or any other type of milk you prefer)
  • 2 drops of stevia (this can vary depending on your taste buds)
  • A handful of ice
  • 2 tsp of gelatin powder, dissolved in 1/4 cup of hot water (not boiling)
  • 6 macadamia nuts (optional)
  • 2 strawberries
  • Topping of your choice, I topped mine with strawberries and macadamia nuts

Method:

Prepare the gelatin by adding it to hot water, stir until it’s dissolved, add it and the other ingredients (except your topping) into your blender. Blend on high for around a minute.

Once the mixture is completely blended it should have a smooth, creamy consistency. Pour it into a serving bowl and add your topping.

Yours in health,

Meredith x