Healthy Plant Based Food

PINEAPPLE FRIED RICE

Ingredients:

1 cup brown rice (uncooked)
1 1/2 cup fresh pineapple, cubed
1 red capsicum, sliced
1 cup peas, frozen
1/2 cup spring onion, chopped
1/2 brown onion, sliced
2-3 garlic cloves, minced
1 fresh chilli, finely chopped
1-2 tbsp coconut aminos
1 tbsp maple syrup

Instructions:

Rinse the rice under cold water, put it in a medium pot and add water. Bring the rice to a boil, then reduce the heat to low, cover, and cook for 20 minutes or until cooked well. Add more water if necessary, otherwise the water should be completely absorbed.

Place a frying pan onto medium heat. Add the onions and let it cook for about 2 min. Then add the capsicum and garlic, let it cook for another 3 min. Now add the pineapple, rice & spring onions, and let it cook for another 2-3 min. Lower the heat and add the peas, coconut aminos, maple syrup and chilli. Give it a good stir and let it sit for a few minutes.

Transfer the fried rice into two bowls, garnish with parsley and sesame seeds (optional).

Sprinkle some love on top, take a deep breath and enjoy ✨

SWEET POTATO SANDWICH
⠀
⁣+ GLUTEN FREE ⠀⠀⠀⠀⠀
+ SOY FREE⠀⠀⠀⠀⠀
+ OIL FREE ⠀⠀⠀
+ REFINED SUGAR FREE ⠀⠀⠀⠀⠀

Ingredients:

1 large sweet potato
1 cup spinach
1 medium avocado, sliced
1 tomato, sliced
1/2 red onion, thinly sliced
1 fresh chilli, chopped
1/4 cup fresh dill or parsley (optional)

Instructions:

Preheat oven to 400F/200C. Line a baking sheet with parchment paper.⠀

Peel the sweet potato, cut the end off and cut into thick slices. Place in the oven and bake for 25-35 minutes or until brown. Remove from the oven and let it cool.

Meanwhile, rinse all the vegetables and cut the tomato, onion, avocado and chilli into thin slices.

Now we will stack it like a sandwich, which means the bottom and top layers will be sweet potato and the middle section filled with all the other vegetables.

Sprinkle some love on top, take a deep breath and enjoy ✨❤️

Guys this POTATO BUN & MUSHROOM PATTY BURGER is delicious and the bun is an absolute GAME CHANGER 😍😋

Of course it’s:

+ GLUTEN FREE ⠀⠀⠀⠀⠀
+ SOY FREE⠀⠀⠀⠀⠀
+ OIL FREE ⠀⠀⠀
+ REFINED SUGAR FREE ⠀
+ MEDICAL MEDIUM FRIENDLY

Honestly, I couldn’t believe how delicious this burger was. After every single bite I was saying out loud “omg this is amazing, sooo delicious, ohhh yummmmmy”😂

This burger is one of the recipes in my new FREE cookbook, which is coming your way soon. A bit later than I thought but I promise, it’s coming soon 🥰✨ I can’t wait to share the recipe and the deliciousness with you all❤️

Would you like a copy of my free eBook, when it’s ready?

Sending you love and positive energy ❤️

HAWAIIAN PIZZA TOAST

+ GLUTEN FREE ⠀⠀⠀⠀⠀
+ SOY FREE⠀⠀⠀⠀⠀
+ OIL FREE ⠀⠀⠀
+ REFINED SUGAR FREE ⠀

Ingredients:

1 large sweet potato, peeled
1 cup spinach
1 cup cherry tomatoes, sliced
1/2 red onion, thinly sliced
1/2 cup pineapple, diced
1/2 cup alfalfa sprouts (optional)
1 fresh chilli, chopped

Cheese:
1/2 cauliflower head , florets
3 potatoes, peeled and diced
1/2 cup unsweetened almond milk
1/2 tsp garlic powder
1/2 tsp onion powder
1/3 tsp turmeric powder

Instructions:

Preheat oven to 400F/200C. Line a baking sheet with parchment paper.⠀

Peel the sweet potato, cut the ends off and cut into thick slices. Place in the oven and bake for about 20-25 minutes or until slightly brown. Remove from the oven and let it cool.

Cheese:
For the cheese, steam the potatoes and cauliflower- add water to medium-sized pot, bring it to a boil and add a steaming basket. Place the potatoes and cauliflower in the basket, cover and steam for a total of 15-20 minutes, until soft. When it’s all cooked, remove and cool completely.⠀

Place all ingredients in a high speed blender and blend until smooth, then set aside.

Now, place your favourite vegetables onto the baked sweet potato slices or use what’s listed in the ingredients section. Add some cheese on top and place it in the oven for another 10-15 minutes.

Remove from the oven, let it cool for few minutes. Garnish with some alfalfa sprouts and and fresh chilli and serve with a little side salad.

Sprinkle some love on top, take a deep breath and enjoy 😋✨

SWEET & SPICY MIXED VEGGIE STEW

+ GLUTEN FREE ⠀⠀⠀⠀⠀
+ SOY FREE⠀⠀⠀⠀⠀
+ OIL FREE ⠀⠀⠀
+ REFINED SUGAR FREE ⠀

Ingredients:

1 cup brown rice (uncooked)
1/2 cauliflower head, florets
1/2 broccoli head, florets
1 carrot, diced
1 brown onion, sliced
1/2 cup spring onion, chopped (topping)

Sauce:
2 -3 tbsp tapioca flour
2 tbsp coconut aminos
4 garlic cloves, minced
1 fresh chilli, finely chopped
1 tbsp maple syrup
3/4 cup water

Instructions:

Rinse the rice under cold water, put it in a medium pot and add water. ⠀

Bring the rice with water to a boil, then reduce the heat to low, cover, and cook for 20 minutes or until cooked. Add more water if necessary otherwise the water should be completely absorbed.

Place a frying pan on to medium heat. Add the onions and let it cook for about 2 min. Then add the carrots, cauliflower & broccoli and let it cook for another 5-7 minutes.

Meanwhile, add all Ingredients for the sauce into a small bowl and give it a good stir.

Now add the mixture to the veggies and let it cook for another 5 min.

Transfer the rice and veggie stew into bowls, garnish with spring onion, parsley and sesame seeds (optional).

Sprinkle some love on top, take a deep breath and enjoy ✨

CAULIFLOWER LENTIL SOUP

+ GLUTEN FREE ⠀⠀⠀⠀⠀
+ SOY FREE⠀⠀⠀⠀⠀
+ OIL FREE ⠀⠀⠀
+ REFINED SUGAR FREE ⠀

Ingredients:

2 cups red lentils
1/2 cauliflower head, finely chopped
1/2 broccoli head, florets
3 cups spinach
1 large carrot, finely diced
1 onion, diced
2-4 garlic cloves, minced
1 tsp ground cumin
1-2 tsp turmeric powder
1/2 tsp ground coriander seeds
2 fresh red chillies, finely chopped
1.5L veggie broth
1 tsp salt (optional)

Topping:
Red onion, finely sliced
1/2 lemon, juice

2-3 servings

Instructions:

Rinse all vegetables and cut into shapes as listed in ingredients section.

Now place a medium-sized pot onto medium heat and add the onions, 1-2 tbsp of water if necessary and cook for a few minutes (not brown). Then add the garlic, lentils, cauliflower and broth, and allow it cook for about 20-25 minutes. About 15 minutes in, add the cumin, turmeric, ground coriander and salt (if desired) then stir gently.

Now add the broccoli and carrots, allowing them to cook for a few minutes before adding the spinach and chilli - let it cook for another 5 minutes on low heat.

Place the sliced red onion into a small bowl, add the lemon juice and give it a good mix.

Transfer the soup into big bowls and top it up with the raw onions.

Sprinkle some love on top, take a deep breath and enjoy ✨🌻

SPICY MIXED VEGGIE TOMATO SOUP

+ GLUTEN FREE ⠀⠀⠀⠀⠀
+ SOY FREE⠀⠀⠀⠀⠀
+ OIL FREE ⠀⠀⠀
+ REFINED SUGAR FREE ⠀

Ingredients:

1 medium sweet potato, peeled and finely diced
1 celery stalk, diced
3 tomatoes, diced
1 carrot, finely diced
1/3 cauliflower head, finely chopped
1 onion, diced
4 garlic cloves, minced
2 can crushed tomatoes
2-3 tbsp tomato paste
1 tbsp turmeric powder
2 tsp ground cumin
1 tsp curry powder
1 tsp ground coriander seeds
1 tsp mustard seeds
3-4 cups water
1 tsp pepper (optional)
1 tsp salt (optional)

Topping:
Coriander
Alfalfa sprouts

Instructions:

Rinse all vegetables and cut into shapes as listed in ingredients section.

Place a medium-sized pot onto medium heat, add the onions, mustard seeds and 1-2 tbsp of water if necessary and cook for a few minutes (not brown).

Then add the garlic, turmeric powder, ground coriander, curry powder, cumin, salt and pepper (if desired). Give it a quick mix and add the water.

Now add the tomato paste and the crushed tomatoes, let it cook for couple minutes before you add the cauliflower, tomatoes, celery, carrots & sweet potato.

Let the soup cook for about 25-30 min and serve in large soup bowls. Last but not least, add fresh coriander and alfalfa sprouts on top.

Sprinkle some love on top, take a deep breath and enjoy ✨

SWEET POTATO DAHL

+ GLUTEN FREE ⠀⠀⠀⠀⠀
+ SOY FREE⠀⠀⠀⠀⠀
+ OIL FREE ⠀⠀⠀
+ REFINED SUGAR FREE
+ Medical Medium FRIENDLY

Ingredients:

2 cups red lentils
1/2 cauliflower head, finely chopped
1 sweet potato, peeled and finely diced
1 large carrot, finely diced
1 1/2 cup green beans, chopped
1 onion, diced
2-4 garlic cloves, minced
1 tsp ground cumin
1-2 tsp turmeric powder
1/2 tsp ground coriander seeds
2 fresh red chillies, finely chopped
1L veggie broth
1 tsp salt (optional)

2-3 servings

Instructions:

Rinse the rice under cold water, put it in a medium pot and add water. ⠀

Bring the rice with water to a boil, then reduce the heat to low, cover, and cook for 20 minutes or until cooked. Add more water if necessary otherwise the water should be completely absorbed.

Rinse all vegetables and cut into shapes as listed in ingredients section.

Now place a medium-sized pot onto medium heat and add the onions, 1-2 tbsp of water if necessary and cook for a few minutes (not brown). Then add the garlic, lentils, cauliflower and broth, and allow it cook for about 25-30 minutes. About 10
minutes in, add the cumin, turmeric, ground coriander, carrots, sweet potato, green beans and salt (if desired) then stir gently.

Transfer the Dahl and the rice into big bowls.

Sprinkle some love on top, take a deep breath and enjoy ✨🌻

PUMPKIN POTATO WRAP

+ GLUTEN FREE ⠀⠀⠀⠀⠀
+ SOY FREE⠀⠀⠀⠀⠀
+ OIL FREE ⠀⠀⠀
+ REFINED SUGAR FREE ⠀
+ Medical Medium FRIENDLY

Ingredients:

Wrap:
5 medium potatoes
1 tsp garlic powder
1 tsp onion powder
1 tsp turmeric powder
1/2 tsp ground cumin
1/2 tsp ground coriander seeds
1/2 cup potato starch

Salsa:⠀
1/2 medium cucumber, finely diced
1 tomato, finely diced⠀
1/2 red onion, diced⠀
1/2 lemon, juice⠀
1/4 cup coriander ⠀
——
1/2 cup pomegranate
1 cup spinach
1/2 avocado, sliced
1/3 pumpkin head, sliced

Servings: 2-3 wraps

Instructions:

Preheat the oven to 200C/400F.
⠀
To make the base, steam the potatoes for 25-30 minutes until soft.

Meanwhile, place the pumpkin in the oven for about 20 min.

Now place the potatoes in a large bowl, add the garlic powder, onion powder, turmeric, cumin, ground coriander seeds and potato starch, and mash it with a potato masher until smooth.

Remove the pumpkin from the oven, set aside.
⠀
Line a baking tray with baking paper and spread the potato mixture on top, making about 2-3 wraps. Place in the oven for 15-20 minutes until lightly browned. Remove and pat down with a spatula.

Now make the salsa, rinsing all the vegetables and cutting into the shapes as listed in the ingredients section. Place them all in a bowl, add the lemon juice and mix well.⠀
⠀
Get a large plate, place the potato wrap on it and layer your wrap with spinach, salsa, avocado,pomegranate and pumpkin, then wrap it up.
⠀
Sprinkle some love on top, take a deep breath and enjoy ✨🌻

PUMPKIN CAULIFLOWER PIZZA

+ GLUTEN FREE ⠀⠀⠀⠀⠀
+ SOY FREE⠀⠀⠀⠀⠀
+ OIL FREE ⠀⠀⠀
+ REFINED SUGAR FREE ⠀
+ Medical Medium FRIENDLY

Ingredients:

Base:
5 medium potatoes
1 tsp garlic powder
1 tsp onion powder
1 tsp turmeric powder
1/2 tsp ground cumin
1/2 tsp ground coriander seeds
1 flax egg **
1/2 cup gluten-free flour

Sauce:
1/2 red capsicum, roasted
1/2 cup tomato paste⠀
1 tsp dried oregano⠀
1/2 tsp dried basil
1 tsp maple syrup ⠀
3-4 tbsp water⠀
Sea salt and pepper, to taste⠀

Toppings:
1/3 head cauliflower
2 cups pumpkin, cubed
1/2 red capsicum, sliced
1/2 red onion, sliced
1 cup rocket
3 medjool dates, sliced
Chilli flakes

**Add 1 tbsp flaxseed meal and 3 tbsp water to a small dish and stir. Let rest for 5 minutes to thicken. Add to recipes in place of 1 egg.

Instructions:

Preheat the oven to 200C/400F.
⠀
To make the base, steam the potatoes for 25-30 minutes until soft.

Meanwhile, place the cauliflower, pumpkin and 1/2 of the red capsicum in the oven for about 20 min.

Now place the potatoes in a large bowl, add the garlic powder, onion powder, turmeric, cumin, ground coriander seeds, flax egg and gluten-free flour, and mash it with a potato masher until smooth.

Remove the cauliflower, pumpkin and capsicum from the oven, set aside.
⠀
Line a baking tray with baking paper and spread the potato mixture on top, making about 2-3 pizza bases. Place in the oven for 15-20 minutes until lightly browned. Remove and pat down with a spatula.

Make the tomato sauce by blending all ingredients in a high speed blender until smooth and thick.

Now, spread the sauce on top. Arrange the toppings on each of the pizza bases, then place in the oven for another 5-10 minutes. Remove and add the rocket and chilli flakes.

Sprinkle some love on top, take a deep breath and enjoy ✨

HAWAIIAN PIZZA

+ GLUTEN FREE ⠀⠀⠀⠀⠀
+ SOY FREE⠀⠀⠀⠀⠀
+ OIL FREE ⠀⠀⠀
+ REFINED SUGAR FREE ⠀
+ Medical Medium FRIENDLY

Ingredients:

Base:
5 medium potatoes
2 garlic cloves, minced
1 tsp onion powder
1/2 tsp dried oregano
1 tsp maple syrup
1/2 cup gluten-free flour

Sauce:
Hummus (or a tomato sauce)

Toppings:
2 cups fresh pineapple, cubed
1/2 red onion, sliced
1/2 white onion, sliced
1 cup cherry tomatoes, cut into halves
1/2 cup fresh parsley
Chilli flakes

Instructions:

Preheat the oven to 200C/400F.
⠀
To make the base, steam the potatoes for 25-30 minutes until soft. Now place the potatoes in a large bowl, add the minced garlic, onion powder, maple syrup, oregano and gluten-free flour, and mash it with a potato masher until smooth.
⠀
Line a baking tray with baking paper and spread the mixture on top, making about 2-3 pizza bases. Place in the oven for 15-20 minutes until lightly browned. Remove and pat down with a spatula.⠀
⠀
I used homemade hummus (recipe on my feed) for the sauce, which was super yummy, but feel free to use a tomato sauce of your choice.

Now, spread the sauce on top. Arrange the toppings on each of the pizza bases, then place in the oven for another 5-10 minutes. Remove and add the parsley & alfalfa sprouts. Serve immediately.

Sprinkle some love on top, take a deep breath and enjoy ✨

PUMPKIN DHAL

+ GLUTEN FREE ⠀⠀⠀⠀⠀
+ SOY FREE⠀⠀⠀⠀⠀
+ OIL FREE ⠀⠀⠀
+ REFINED SUGAR FREE ⠀

Ingredients:

1 whole butternut squash, peeled and cubed
1 1/2 cup red lentils
1 onion, diced
2-4 garlic cloves, minced
1 tsp ground cumin
1 tsp turmeric powder
2 cups spinach
2 cups green beans, chopped
4-5 cup vegetable broth

2-3 servings

Instructions:

Preheat the oven to 400/200C. Line a baking sheet with parchment paper.⠀

Place the cubed butternut squash for about 35-45 minutes in the oven or until cooked.

Rinse all vegetables and cut into shapes as listed in ingredients section.

Now place a medium-sized pot onto medium heat and add the onions, 1-2 tbsp of water if necessary and cook for a few minutes (not brown). Then add the garlic, lentils and broth, and allow it cook for about 20-25 minutes. About 15 minutes in, add the cumin and turmeric, then stir gently.

Now add the green beans, allowing them to cook for a few minutes before adding the spinach and butternut squash. You can mash the butternut squash before you add it to the dhal if you like or leave it as it is. I like to leave it as it is 🥰 - let it cook for another 5 minutes on low heat.

Transfer into big bowls and serve it with naan bread or brown rice.

Sprinkle some love on top, take a deep breath and enjoy ✨🌻