Comfort Food Pasta

As a kid I grew up eating a lot of pasta, it was probably (and sometimes still is!) my favourite food. Nowadays the thought of twirling strands of spaghetti onto my fork is not as appealing as it once was, but on those days where I  just need a little comforting I tend to crave pasta.
And believe it or not, there is scientific reason behind this.

Carbohydrate rich foods like pasta enhance tryptophan levels which in turn increases serotonin levels. Serotonin is the chemical that makes us feel good! It is also released during exercise so you could always go do that instead.....

But anyway, here is the ultimate comfort food for the health conscious (just because its comfort food doesn't mean it can't be a little healthy) -

Ingredients:
Serves 2

1/8 pack of angel hair pasta
1 can of Tomato Bisque Soup (I used Amy's Organic Brand)
1/2 red onion, chopped
3 cloves of garlic, chopped finely
1/4 bunch of flat leaf parsley (yes for all you foodies that can tell, in the pic I used cilantro because I didn't have any parsley- it still tasted good though!!)
1/2 cup of cheese
2 cups of broccoli florets

Directions:
1.) Cook the pasta according to the directions on the packet (feel free to substitute gluten free pastas)
2.) Saute the onions and garlic in a pan in a little rice bran oil until just cooked and then add the broccoli and the can of bisque soup.
3.) Simmer the sauce for 15-25 min until it thickens slightly.
4.) Toss in the angel hair pasta and coat with the sauce and add the cheese
5.) Top with fresh parsley
6.) Serve!

This is my kind of comfort food, it still contains a good source of veggies (this dish probably equates to 3 nutritional serves of vegetables!) and its quick and easy to prepare.

Comfort food is different for everyone but just remember, cooking it with love and purpose is what is really going to make it extra special!

I Love Quinoa

Quinoa is a super food for so many reasons!

Quinoa is eaten as a grain but it is actually a seed. It has a mild, nutty taste and goes great with anything!!

It is the only plant source of complete protein making it perfect for vegetarians and vegans! But the beauty doesn't end there, quinoa is full of nutrients such as calcium, omega fatty acids, magnesium, antioxidants and tryptophan!

Antioxidants are important for protection against free radicals which cause ageing, cancers, inflammation and disease.

Tryptophan is a 'feel good' amino acid and is responsible for making the chemicals in our brain that make us happy!



Check out my Cilantro Pesto Quinoa with Mushrooms & Zucchini. This literally took 20 minutes to prepare and cook.

To start, begin cooking the quinoa using the directions on the packet. Quinoa contains self-forming saponins so you should wash it before using.

While the quinoa is on the boil chop up 1 large zucchini and 2 cloves of garlic. Throw them in a pan with a bit of rice bran oil. Cook till nearly done and then add the chopped mushroom (I used portobello).
Saute the veggies till they are soft and a little golden. Season to taste- I added, sea salt, pepper, chilli flakes & a cap full of apple cider vinegar. (Hint: add the apple cider vinegar once its off the heat, you don't to destroy the 'mother' culture).

For the cilantro pesto I used a delicious one that I picked up from the farmers market, it is simply just blended cilantro and lemon juice- you could easily make it at home!

Once everything is cooked, add the veggies to the quinoa and add a tablespoon of the cilantro pesto (its strong!)

If you don't like cilantro (coriander) you can use basil pesto instead.

Enjoy!

The Health Benefits of Tempeh

Look, Tempeh is not the most attractive member of the soy family but one thing is for sure, its super healthy. If you are vegetarian or vegan, Tempeh should pretty much be a 'must have' in your diet.

Why??

Well, Tempeh is a great source of B12, actually its one of the only vegan/vegetarian products that have a rich source of B12. Once you have a B12 deficiency there is no return! So you definitely want to make sure you are getting lots of this goodie vitamin.

So, what is Tempeh?

Tempeh is fermented soy. Fermented soy is great as its easy to digest and doesn't have the phytoestrogenic effects of regular soy. I am sure you have all heard a lot of conflicting advice about eating soy, well fermented soy is the best way to consume soy products.

Tempeh can be delicious protein source if you know know to cook it. Check out this easy and quick tempeh salad-

Ingredients:

1 block of organic non-GMO Tempeh
Your favourite marinade (I recommend Kona Coast Island Teriyaki Marinade)
Rice bran spray oil (or any other high smoke point oil)

Directions:
-Cut the tempeh into thin strips, maybe 1/2 -1cm thick.
-Spread them out in a dish and coat with the marinade (about 2 -3 tbs for one block of tempeh)
- Leave the tempeh to marinate for about 15-30min
- Heat a fry pan with a little spray oil and cook tempeh on medium heat for 4-6 min on each side.
- Serve with your favourite salad greens and veggies ;)

Of course you make your own marinade, tempeh goes well with pretty much any kind of sauce so feel free to use whatever is your favourite!

Enjoy!

Portobello Mushroom Burger with 'Grass Fed' Cheese

Check this out....

Looks good huh?? 

Portobello Mushrooms are a great vegan/ vegetarian substitute for a regular meat patty. Sure they lack in protein but they are a great source of B vitamins and selenium! 

A couple of ways to make your sandwich healthier is to use sandwich thins rather than thick hamburger buns or use lettuce leaves to hold it all together, this way you are cutting back on the carbs. 

But what I really want you to pay attention to is the use of Corn- Fed cow milk which is used in majority of the cheese and dairy products here in the USA. (For my Aussie readers, all cows are grass fed so this is not a problem! )

Feeding corn to cows has got to be the worst idea since Monsanto patented the GM Soybean. 

Here's the story- 

Corn is fed to cows in the USA because its cheap. Cows cannot digest corn properly so what happens is that it ferments in their gut and causes the cow to become sick. To counteract the sickness the cows are fed hormones, antibiotics and a host of other chemical compounds. Then, you guessed it, the cow is milked and all the hormones and antibiotics are leached into the cow milk  and into the dairy by-products like cheese. Yuk!

Grass fed, organic dairy is the best way to go to avoid consuming chemical, hormonal by products in your food. This applies to meat, dairy and milk! 

Ingredients:

1 serve

1 portobello Mushroom

1 Sandwich thin pulled in half (or two lettuce cups)

1 tbs. your favourite organic pasta/ marinara sauce 

2 tbs. grass fed cow cheese

1/2 cup of baby spinach leaves

balsamic vinegar

rice bran oil spray 

Directions:

1.) Spray your pan with rice bran oil spray (or you can use any other high smoke point oil) and place the portobello in the pan and cook on each side for 3-5 min. Once cooked drizzle with balsamic vinegar. Leave to cool.

2.) If you are using sandwich thins, toast them lightly in the broiler/ griller 

3.) To assemble the burger place the spinach on the bread, top with the mushroom, the pasta/marinara sauce, cheese and finish off with the other bread half!

This recipe is SO simple, feel free to adjust and add whatever you want! 

Enjoy!

And remember- GO GRASS FED! 

Imaginative Yogurt Parfait

Whether you are gluten free, lactose intolerant, carb conscious, vegetarian, vegan or simply watching your waistline, there is something in this sweet treat for everyone!

Forget ditching the diet when it comes to dessert time, why not opt for a healthy but equally delicious Yogurt Parfait!

There are tonnes of substitutions (which is why I named this entry imaginative yogurt parfait!) with this recipe but here is what I used in the pic:

Makes 1

1 kashi soft cherry vanilla breakfast bar
1 tub (200g) of greek yogurt
1/2 cup of organic blueberries
Water

In a saucepan throw the berries or fruit with enough water to lightly cover the base of the pan, let the berries cook till the soften down and become mushy. About 10 minutes. You may need to keep adding water as you go on. This is your sauce, you can add more water if you want it runnier. Once cooled it should be a smooth gel like consistency.

In a parfait glass crush up 1/2 of the breakfast bar to form the base, next spoon a layer of the greek yoghurt and drizzle with the blueberry sauce that has cooled as well as some fresh blueberries.

Keep repeating each layer until you have filled your parfait glass!

Refrigerate and serve!!

Now here is where the imagination comes into play! Check out these substitutions and follow your heart to whatever you want to use!

Instead of....

A breakfast bar: try graham cracker crumbs, crushed oreos, crushed choc chip cookies, cake crumbs, toasted oats, toasted coconut flakes, cereal, choc bits, chopped nuts, ground flaxseeds

Blueberries: try strawberries, raspberries, mango, peaches, cherries, apricot, apple, pear, nectarines, plums etc etc

Greek yogurt: Coconut yogurt (if you are lactose intolerant), sheep yogurt

See where your imagination takes you!!