Mediterranean Vegetable Bowl
Serves 4
Contains: vitamins A, B group, C and K • flavonoids • carotenoids • folate • fiber
Potential Benefits: protects against cardiovascular disease and cancer • lowers cholesterol • regulates blood sugar • supports bone and digestive health and weight loss • anti-inflammatory and antibacterial
INGREDIENTS :
- 1 small eggplant (about 10 ounces), cut into large cubes
- 1 teaspoon fine sea salt
- ½ cup olive oil, divided
- 1 red onion, thinly sliced
- 2 cloves garlic, finely chopped
- 2 large ripe tomatoes, diced
- ½ red bell pepper, seeded and diced
- 5 ounces artichoke hearts in oil (drained weight), cut into bite sized pieces
- 1 heaping tablespoon capers
- 1 ounce golden raisins generous pinch chile flakes
- 2 tablespoons red wine vinegar sea salt flakes and freshly ground black pepper to taste handful basil, torn.
DIRECTION :
- place the eggplant in a colander set over a bowl, sprinkle with the salt and drain for 20 minutes, then pat dry with paper towels.
- heat 2 tablespoons of the oil in a frying pan and cook the onions until soft. add the garlic and cook for 2 minutes. transfer to a plate, and wipe out the pan.
- heat the remaining oil over medium-high heat, and fry the eggplant until golden. return the onions and garlic, and add the tomatoes, red pepper and ½ cup of water. simmer for 15 minutes. remove from the heat, and add the remaining ingredients. season with sea salt flakes and pepper, and sprinkle with basil.
Goodness Bowl
Serves 1
Potential Benefits: protects against cancer, rheumatoid arthritis, cell damage, heart disease, stroke and Alzheimer’s disease • lowers cholesterol • regulates blood sugar • supports eye health and the immune system • comprehensive nourishment, anti-inflammatory and antibacterial.
INGREDIENTS :
- ½ cup red quinoa, rinsed and drained
- 1 egg large mixed handful kale, mustard leaves and beet greens, finely sliced
- 1 green onion, finely sliced
- ½ jalapeño, minced
- 1 tablespoon chopped cilantro
- 2 tablespoons extra-virgin olive oil
- 2 tablespoons lime juice
- ½ clove garlic, crushed sea salt flakes and freshly ground black pepper to taste
- 2 tablespoons toasted peanuts, coarsely chopped
DIRECTION :
- cook the quinoa according to the package instructions. Drain (if necessary), and set aside.
- bring a small pan of water to a boil, lower in the egg and cook for 6 minutes. transfer to cold water, then peel and leave whole.
- steam the greens until just tender.
- place all the remaining ingredients except the peanuts in a screw-top jar, and shake to combine.
- to serve, place the quinoa in a bowl, and top with the steamed vegetables. halve the egg, and add it to the bowl. Spoon over the dressing, scatter with the peanuts and serve immediately.
Nourishing Noodle Bowl
Serves 1
Potential Benefits: protects against cardiovascular disease and cancer • supports eye and joint health • anti-inflammatory
INGREDIENTS :
- 1 (4-ounce) skinless salmon fillet
- 3 tablespoons soy sauce, divided
- 3½ ounces medium-wide flat rice noodles
- 2 tablespoons peanut or any other flavorless oil, plus more for tossing
- 1 small bunch bok choy, leaves separated pinch chile flakes
DIRECTION :
- place the salmon in a shallow bowl, pour over half the soy sauce and turn to coat. set aside.
- meanwhile, soak the noodles in boiling water for 5 minutes, then rinse and toss with a splash of oil. set aside.
- heat 1 tablespoon of the oil in a frying pan, and cook the salmon for 2–3 minutes on each side, until just cooked through. flake the fish and set aside. wipe out the pan, add the remaining oil, and stir-fry the bok choy for 1 minute. add the noodles, chile flakes, salmon and remaining soy sauce and gently toss. serve immediately.
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