VEGGIE SKEWERS, SUPER QUINOA SALAD & PEANUT SAUCE

#MeatfreeMonday, dairy free, exercise, fitness, food, free from, fun, Gluten Free, go vegam, health, Healthy, healthy food, Herbs, Information, lunch, main, meat free, meat free monday, nutrition, plant based, plant power, plant strong, plants, quick, quick food, quinoa, recipes, salad, Vegan, vegan food, Vegetables, Vegetarian, what vegans eat, whole food, wholefoods

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Preparation & cooking time: 20-30 minutes
Makes: 4 portions

This is a really tasty and really nutritious meal. I had this over the weekend for a post workout meal and I enjoyed it so much! All of the ingredients in this meal will do you a world of good and make you feel energised and help you prepare for your next workout. In my meals I really enjoy having a wide variety of flavours coming from a wide variety of vegetables, fruits, herbs, grains and so on. I like my meals to be packed full of flavour and I think this one really delivers on that front.

Ingredients:

For the salad:

  • ½ a cup of pre-cooked quinoa
  • ½ a cucumber, cut into cubes
  • 1 red bell pepper, cut into cubes
  • A handful of ripe cherry tomatoes, cut into quarters
  • A large handful of coriander, roughly chopped
  • 5-6 dates, pitted and roughly chopped
  • A large handful of frozen peas, thawed out in boiling hot water
  • A teaspoon of cumin
  • A teaspoon of ground coriander
  • A pinch of chilli powder
  • Sea salt and pepper

For the skewers:

  • 2 courgettes, cut in half lengthways and into inch thick chunks
  • 2 bell peppers, cut into chunks
  • 2 handfuls of mushrooms
  • A das of olive oil
  • A pinch of cumin
  • A pinch of ground coriander
  • A pinch of chilli powder
  • Salt and Pepper

For the peanut sauce:

  • 3 heaped teaspoons of peanut butter (I use meridian peanut butter because it uses only blended peanuts without any added salt, sugar or oil)
  • 6 tablespoon of water
  • The juice of half a lime
  • A small handful of coriander
  • ½ a spring onion
  • A dash of soy sauce

Skewer collage

Method:

1.   Preheat your grill on the highest heat setting and boil a kettle full of water.

2.   Put the skewer vegetables into a large bowl followed by the oil, cumin, coriander, chilli powder and a pinch of salt and pepper. Using your hands toss all of the vegetable together and make sure that they are all coated in the spices. Once coated, evenly distribute the vegetables onto 10 to 12 skewers and place on a large baking tray. Place the skewers under the grill until they have got some nice colour to them; this should take between 5-10 minutes.

3.   Now you can make the salad. Follow the cooking instructions on the pack for the precooked quinoa. The usual instruction is to use a ratio of 2:1 boiling water to quinoa and leave to soak for 3 -5 minutes until the quinoa has absorbed the water. Once the quinoa has been cooked through, add it to a large bowl followed by the remaining salad ingredients and mix together well.

4.   Finally, you can make the peanut sauce. Simply put all of the ingredients into a blender and blitz until you have a smooth sauce. Taste and adjust the seasoning if needs be.

Now you can serve up the skewers, salad and sauce. I like to put the skewers on a board in the middle of the table with the salad and the sauce and left everybody dig in.

Nutrition:

(see Know Your Food Page)

Quinoa: Quinoa is a great source of protein for vegans. It consists of around 20% protein; it is also a good source of lysine and is a good source of iron and potassium. High levels of B vitamins, in part responsible for the conversion of carbohydrate into energy, are also found in quinoa. Quinoa is commonly referred to as a grain, but it is actually a pseudograin. Pseudograins are actually seeds and they don’t contain gluten, which makes them easily digestible.

Cucumber: Cucumbers are made up of around 90% water and are a moderate source of vitamin K.

Bell Pepper: Bell peppers are a rich source of antioxidants and vitamin C. Red bell peppers have a higher vitamin C content in comparison to green bell peppers. They are also a moderate source of vitamin B6.

CorianderI love putting coriander in literally everything, luckily for me it is rich in vitamin A, vitamin C and vitamin K. Coriander is also a moderate source of vitamin B2, vitamin B9 and vitamin E as well as ironmanganese and potassium.

Dates: Dates are high in glucose and are sometimes referred to as ‘Nature’s fuel’. Upon consumption glucose is rapidly converted into glycogen in the liver. It is a great ingredient to eat before, during or immediately after a workout.

Peas: Peas are starchy, but high in fibre, protein, vitamin A, vitamin B6, vitamin C, vitamin K, phosphorus, magnesium, copper, iron, and zinc.

Courgettes: Courgettes are a moderate source of folate, potassium and vitamin A.

Mushrooms: Mushrooms are an excellent source of B vitamins, an excellent source of the essential minerals, selenium and copper, and a good source of phosphorus and potassium.

Peanuts: Peanuts are rich in essential and are an excellent source of several B vitamins, vitamin E, several dietary minerals, such as manganese, magnesium and phosphorus, and dietary fibre. They also contain about 25 g protein per 100 g serving, a higher proportion than in many tree nuts.

Lime: Limes, like with other citrus fruits, are an excellent source of vitamin C and dietary fibre.

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ASIAN NOODLE SOUP

#MeatfreeMonday, asian, exercise, fitness, food, free from, Gluten Free, Healthy, healthy food, Herbs, main, noodles, plant based, Vegan, vegan food, Vegetables, Vegetarian, what vegans eat, whole food, wholefoods

Noodles soup main

Preparation & cooking time: 20-30 minutes
Makes: 2 large/4 medium portions

Recently, both me and my girlfriend have felt under the weather with colds etc. so I wanted to make something that would really blow the cobwebs away and make us feel better; this recipe did not disappoint! The dish is full of green vegetables, garlic, chilli, ginger and lime which are all things that make me feel refreshed and healthy. There is nothing more satisfying than a big bowl of noodles and broth; and you have to be really noisy when you eat it! I hope you enjoy it.

Ingredients:

  • 1 red onion, roughly chopped
  • 3 cloves of garlic, sliced
  • A thumb size piece of ginger, peeled and thinly sliced
  • 1 red chilli, sliced (seeds removed if you aren’t keen on spice)
  • 1 green chilli, sliced (for garnish)
  • 1 large bunch of coriander, stalks finely sliced and leaves set aside for garnish
  • 1 stick of lemongrass, bruised with the heel of your knife
  • 3 tablespoons rapeseed oil
  • 1 litre of vegetable stock 
  • Juice of 1 lime, plus extra wedges for garnish
  • 1 tablespoon dark soy sauce
  • 1 tablespoon light soy sauce
  • 200g thick rice noodles
  • 2 large handfuls of tender-stem broccoli, cut in half
  • 1 bunch of asparagus, cut into 2 inch pieces
  • 2 carrots, spiralised (or grated if you don’t have a spiraliser) 
  • 1 pak choi, chopped into 2 inch pieces
  • A handful of beansprouts, for garnish

Noodles soup second

Method:

1.   Bring a large pot of water to the boil and then throw the noodles into the water. Cook the noodles a couple of minutes under the instructed amount on the packaging as you want the noodles to keep a nice texture when added to the broth. Drain the noodles in a colander an run cold water over them to cool them down; leave them to one side.

2.   Whilst the noodles are boiling you can prepare the broth. Place a large pot over a high heat and add the oil. Once hot, add in the onion, garlic, ginger, chilli, lemongrass and coriander stalks and fry for five minutes, or until the onions are soft. Once the ingredients are soft, pour in the litre of vegetable stock, dark & light soy sauce and lime juice and bring to the boil.

3.   Let the broth simmer for 10 minutes allowing the flavours to really come together. After 10 minutes, remove the stick of lemongrass from the broth and put the asparagus and broccoli into the broth to cook for a few minutes until they have softened slightly but have kept a nice bite to them.

4.   Evenly portion the noodles, carrots and pak choi into 2 or 4 bowls and pour the hot broth and vegetables over the top of them (this will warm them through). The carrots will keep a really nice crunch. Put a small handful of beansprouts on top of the noodles with some coriander leaves and sliced green chilli. Place some lime wedges on the side of the bowl and enjoy!!

Nutrition:

(see Know Your Food Page)

Red onion: Onions are made up of around 90% water and hold low amounts of essential nutrients e.g. vitamin C, vitamin B6 and manganese.

Garlic: Garlic contains several nutrients, but due to the low quantity that is eaten it won’t play a huge factor in terms of getting all of your essential vitamins and minerals. In large quantities, garlic holds a lot of vitamin B6, vitamin C, manganese and phosphorus.

Ginger: Ginger contains a lot of manganese and iron with moderate amounts of vitamin B3 and B6.

Chilli: Red chillies contain a large amount of vitamin C, potassium, magnesium and iron. They are also a good source of most B vitamins, especially B6.

Coriander: Coriander is particularly rich in vitamin A, C and K as well as a good source of manganese, iron and potassium.

Lime: Limes, like with other citrus fruits, are an excellent source of vitamin C and dietary fibre.

Broccoli: Broccoli is an amazing source of vitamin C, vitamin K and dietary fibre.

Asparagus: Asparagus is an excellent source of dietary fibre, protein, vitamin C, vitamin E and especially vitamin K. It is also a good source of iron.

Carrots: Carrots are an excellent source of vitamin A and a good source of vitamin K and vitamin B6.

Pak choi: Pak choi is an excellent source of both vitamin A and vitamin C.