LENTIL, FIG AND AVOCADO SALAD WITH TAHINI DRESSING
Serves 2 Ready in 10 mins
Avocados are the ultimate healthy fats champions, as they are rich in unsaturated fats and vitamin E.
• 4 fresh figs
• 1 avocado, peeled and stone removed
• 200g cooked puy lentils
• 50g rocket
For the dressing:
• 2tbsp tahini
• ¼tsp salt
• ¼tsp garlic granules or powder
1│Cut the figs into quarters and the avocado into cubes. Mix together the cooked lentils, figs, avocado and rocket in a serving bowl.
2│Mix together the tahini, salt and garlic granules or powder with 3tbsp water. Drizzle the dressing over the salad and serve.
Myth buster: It’s absolutely not necessary to eat low-fat. Evidence shows that reducing your saturated fat intake is beneficial, and replacing it with unsaturated fat rather than sugar has a more positive effect. So, a whole-diet, moderate-fat approach is more important.
FULLY LOADED NACHOS
Serves 4 Ready in 20 mins
Corn is “alkaline” – rejoice and eat nachos to your heart’s content.
• 200g salted tortilla chips
• 120g Cheddar cheese, grated
• 400g tin of black beans, drained and rinsed
• 150g cherry tomatoes
• 2tbsp lemon juice, plus wedges to serve
• Salt and pepper
• 1 large avocado, peeled and stone removed
• Small handful of fresh coriander leaves (optional)
1│Preheat oven to 170°C/gas 3. In a shallow ovenproof dish or large plate, assemble a layer of the tortilla chips with the cheese and beans, then top with a second layer. Bake for 10 mins, until the cheese has melted.
2│Meanwhile, to make the salsa, finely dice the tomatoes and place in a small bowl with 1tbsp of the lemon juice and a pinch of salt.
3│To make the guacamole, mash the avocado in a small bowl with the remaining lemon juice and a pinch of salt and pepper.
4│Dollop the guacamole and salsa on to the nachos, then sprinkle with fresh coriander leaves, if using, and serve with lemon wedges.
Myth buster: The alkaline diet is based on the premise that the body functions best in a slightly alkaline state, and that illness is due to acidity. However, many foods considered to be acidic, such as grains, beans, nuts and oils, have health benefits and can transform the flavour of a dish.
VEGGIE PHO
Serves 2 Ready in 45 mins
Tofu is a complete protein like spirulina, but tastes a thousand times better!
• Stir-fry oil or sesame oil
• 2 star anise
• 1 cinnamon stick
• ½tsp whole cloves
• 1 white onion, peeled and quartered
• 2.5cm fresh ginger
• 1 vegetable stock cube
• 1tbsp soy sauce, plus extra for frying and seasoning
• 125g shiitake mushrooms, sliced
• 150g tofu, cubed
• 100g pak choi
• 200g rice noodles
• Bunch of fresh coriander, Thai basil and mint
1 spring onion, chopped
1 red chilli, deseeded and sliced (optional)
1│For the stock, heat a little oil in a saucepan over a medium heat, then add the star anise, cinnamon stick and cloves, and fry for 2 mins. Add the onion to the pan, along with the fresh ginger, stock cube, 1 tbsp soy sauce and 1L water. Cook gently for 30 mins.
2│Meanwhile, fry the mushrooms in a little oil and soy sauce until soft. Remove from the pan and set aside. Fry the tofu in a little oil and soy sauce. Remove from the pan and set aside.
3│Cut the base off the pak choi and separate the leaves. Strain the stock and pour it back into the saucepan. Add the pak choi and leave for 5 mins. Season well with extra soy sauce or salt.
4│Cook the noodles following the pack instructions. Divide them between two bowls and put the herbs, spring onions and chilli, if using, into the bowls. Add the mushrooms and tofu to the broth and pak choi, and ladle over the noodles. Sprinkle with herbs, spring onions and chilli, if using. Serve with extra noodles, lime wedges and herbs, if liked.
Myth buster: Somehow, we’re led to believe that “superfood” powders, such as spirulina, will provide optimum health, but it doesn’t work that way! There is nothing in these powders that you can’t easily and cheaply get elsewhere.
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