salads

cosamberi – moong dal coconut carrot salad

31st May 2017

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Cosamberi is a delicious light, easily digestible raw salad that nourishes the body. It can be eaten twice a week and in all seasons. Cosamberi is best eaten as a side dish alongside the main meal. It can also be eaten as a small snack in the morning or evening.  It balances Vata, Pitta and Kapha.

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Less is More 

There are hundreds of varieties of food, but in order to be fit and healthy for Realization, we need to eat only a few of them. Once we establish a basic diet, we may or may not decide to eat other kind of foods. We are best served to work hard only for what is most needed to maintain a balanced mind and body. This is our duty and the essence of aparigraha (the value of having few belongings).

~ Dr. Shankaranarayana Jois – The Sacred Tradition of Yoga

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cosamberi

Serves 4 – as a side dish.

Recipe shared by our teacher Ganapati Aarya, as part of the Jivana Yoga Programme. 

Any left-over coconut can be grated, sealed and stored in the freezer. If unable to obtain fresh coconut, replace with ½ cup/35g dried shredded coconut.  For best results, grate the carrot and coconut small and fine, using the finer side of a box grater.

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ingredients :

½ cup/100g split moong dāl  (split yellow dāl)

1 heaped cup/75g grated fresh coconut

1 large carrot – approximately 100g

1 Tblsp + 2 tsp/25ml lemon juice – divided

⅓ cup/15g finely chopped coriander

½ tsp fine rock salt

voggarane :

1 Tblsp + 1 tsp/20ml peanut or coconut oil

½ heaped tsp mustard seeds

1 heaped tsp split urad dāl

1 dried red Byaadagi chilli

20 fresh curry leaves

pinch asafoetida powder

⅛ heaped tsp turmeric powder

preparation :

Rinse moong dāl thoroughly by covering with water and swishing around with your hand, drain, then repeat 3-4 times until the water runs clear.  Cover again with water and set aside to soak for one hour.  After one hour, drain the dāl through a fine-mesh sieve and allow it to dry for 15 minutes.

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Finely grate the fresh coconut using the finer side of a box grater – measuring 1 tightly packed cup.  Wash, peel and grate the carrot – measuring 1 tightly packed cup.  Pour 1 tsp lemon juice over the carrot to prevent discolouring. Rinse, dry and chop the fresh coriander – measuring ⅓ cup.  Place in a medium-sized bowl along with the soaked dāl, sprinkle with salt and do not mix.

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prepare the voggarane :

Depending on the level of spice preferred, cut the chilli into small or large pieces, then set aside.

In a small pan over medium heat, add oil and mustard seeds. When the seeds start to splutter and pop (make sure the mustard seeds have popped well), add the urad dāl and the chopped chilli, then fry until the urad dāl is golden in colour.  Add the curry leaves, asafoetida and turmeric powder, and continue to fry for a few seconds, swishing the pan around so the spices fry evenly.

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Pour the voggarane into the bowl, and add the remaining lemon juice, mixing well to allow all colours and flavours to blend evenly.

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Goodness shared by Stacey

roasted carrot, cauliflower, whole moong dal, mustard & greens

10th January 2017

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So good to have my site back.  It had disappeared for 10 days – having it back was like having the comfort of an old friend.

We just came back from a holiday with my husband’s family travelling through parts of Kerala in the South of India.  We started in Cochin, staying in a lovely place called The Eight Bastion in Fort Kochi, where the food was exceptional, and prepared by a wonderful chef who catered for all our odd dietary needs taking such pride, care and enthusiasm in everything he prepared – there was no need to venture out for our meals.  We saw the Chinese fishing nets and visited a few local churches and a Synagogue – in the heart of Fort Kochi.  We then travelled high up into the hill stations of Munnar.  This part of the trip was my favourite.  We stayed at a lovely resort called ‘The Spice Tree” where we were literally up in the clouds.

We went on hikes through the plantations and saw all sorts of spices grown – peppercorns, cardamom, turmeric, ginger, cinnamon, nutmeg and even had a go at cutting and harvesting rice.  The evening sunset walks were particularly special, enjoying the breath-taking views down into the valley.  The last part of our trip was exploring the backwaters. We spent a day on one of the typical house-boats made of teak and bamboo – observing how the local people lived on the water, using the river to bathe, to wash their clothes and dishes, as a source of food and transport and everything in between., we watched palm tree after palm tree pass us by, paddy fields and colourful houses and a romantic way of life that seems unchanged for centuries.  This is the beauty of Kerala.

For the last 25 years, we have been travelling to India, and this was the first time as a tourist, rather than a budding yoga practitioner.  India as always, presented her magic and opened all our hearts – it was a truly memorable and magical trip.

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~ Chinese fishing nets in a bright sky at Fort Cochin

~ Tea Plantations taken from the bus window at the end of a winding, five-hour journey, Munnar

~ Domestic chores along the river, Kumarakom

~ Water, vegetation and sky all become one, Backwaters

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a warm salad of mustard, roasted carrot cauliflower & moong dal

Recipe slightly adapted from Grown and Gathered.

Don’t be shy with the kale greens, just make it green and lots of it.  I love how the carrot adds a splash of colour; roasted beets would also work.  I serve it with a whole avocado, sliced and spread into a fan, and slices of grilled halloumi. It is also great with a bowl of hummus.  A welcomed dish to take along to a lunch or dinner.

Serves 4 as a side dish or 2 as a main.

ingredients :

400g carrots or Baby (Dutch) tops trimmed to 2cm

½ head/400g cauliflower

½ cup/100g whole moong dal (whole mung bean)

3 cups water

120g kale, mustard greens, chard, spinach, coarsely chopped

mustard dressing :

1 Tblsp yellow mustard seeds

2 Tblsp extra-virgin olive oil

1 Tblsp brown sugar/jaggery/honey

zest from two lemons

vinaigrette :

2 Tblsp extra-virgin olive oil

4 Tblsp lemon juice (1 large lemon)

½ tsp fine rock salt

⅛ tsp ground black pepper

1 Tblsp honey/sugar (optional)

preparation :

Pre-heat the oven to 190 C/ 375F.

Cut the cauliflower into rough 4 cm florets, and place in a large bowl.  Peel the carrots and cut into matchsticks, about 5 cm in length. Place in a large bowl and set aside.

Using a mortar and pestle, grind the mustard seeds until about half are ground and half are cracked. Add the remaining dressing ingredients and continue to grind gently until combined.  Pour the dressing over the cauliflower and carrot. Toss, using your hands until thoroughly combined.  Spread the vegetables out on a baking tray in a single layer and roast for 45min – 1 hour, or until the vegetables are just beginning to blacken around the edges.

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Wash the moong dal (whole mung beans) thoroughly and place in a saucepan with the water. Bring to a rapid simmer and leave, uncovered until they are tender – about 20 – 30 minutes. Just keep in mind you may have to add more water when cooking – depending on the quality of your dal. You really need to keep an eye on them and judge so that you are not left with mush. You want the mung beans firm, but cooked. When ready, pour into a strainer to drain off any excess water – leave for a few minutes.

Prepare the vinaigrette – place the oil, lemon juice, zest, honey, salt and pepper in a jar. Seal with a lid and shake well.  Set aside.

Wash the mustard and kale leaves, removing the inner thicker stem from the kale and chard, and roughly chop.  Lightly saute in a heavy-bottomed skillet, turn off the heat and cover for a few minutes until just wilted. Place in a large salad or serving bowl, pour over the vinaigrette and roughly massage with your hands to bruise the leaves.  Add the cooked moong dal and toss gently.  The heat from the dal will help soften the leaves even more.  Set aside for the flavours to come together while the vegetables are still roasting.

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When the vegetables are ready, add them to the marinated greens and dal and gently combine.  Garnish the top with a large avocado, sliced and spread out into a fan, then add a few good rounds of freshly ground pepper and serve immediately.

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Goodness shared by Stacey

barley salad with roasted-spiced fennel & carrot

3rd April 2016

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The plum trees are blossoming. Spring has arrived.

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A delightful spring salad with substance.

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barley salad with roasted spiced fennel & carrot

Serves 4 -6

A perfect salad for the early weeks of spring when the days are still cool and the season´s beautiful ingredients are starting to trickle in.  I love the chewy, nutty texture of the cooked barley, the satisfying sweetness brought out from the roasted vegetables and the earthy spices that bring it all together.  It is lovely served with a bowl of guacamole or creamy hummus and this beetroot salad.

for the salad :

2 cups barley, cooked (see lemon barley water)

3 medium fennel bulbs

5 medium-large carrots

1 tsp cumin seeds

1 tsp coriander seeds

1 tsp turmeric powder

½ tsp cinnamon powder

tsp hot paprika powder

1 – 2 Tblsp olive oil

⅓ cup fresh roughly torn mint leaves

⅓ cup finely chopped fennel fronds

for the citrus dressing :

zest from one lemon

zest of one orange

3 Tblsp lemon juice

2 Tblsp orange juice

3 Tblsp olive oil

2 Tblsp sweetener, honey, agave, or maple syrup

¼ tsp salt

preparation:

Preheat the oven 405 degrees F/210C. Line a baking tray with parchment paper and set aside.

Prepare the barley, following these directions and keeping the water to make a luscious barley lemonade.

Wash the fennel, trim the fennel stalks and fronds (save for the salad), remove the tougher ends and outer layer.  Cut into small slices.  Wash carrots, peel and cut into medium chunks.  Set aside.

Dry roast the cumin & coriander seeds in a small pan, when lightly toasted turn off the heat and grind to a rough powder with a mortar and pestle.  Add the cinnamon, turmeric, paprika and salt. Stir to combine.

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Spread the vegetables out in one layer on the baking tray, lined with baking paper, drizzle over the olive oil & sprinkle over the spice mix, toss the vegetables until they are well coated.

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Place the tray in the oven and roast for about 30 minutes, or until vegetable are browning. Remove from oven and set aside to cool.

make the citrus dressing :

Combine all the ingredient in a bowl and whisk to combine; set aside.

assemble the salad :

Place the cooked barley in a large salad bowl, pour over the dressing ingredients and allow to marinate for 15 – 30 minutes.  Once sufficiently marinated add to the bowl, the roasted vegetables, fresh mint leaves & fennel fronds.  Toss to combine, season with more salt, and a few rounds of freshly ground pepper.

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Goodness shared by Stacey

brussels sprouts & baby kale caesar salad

23rd February 2016

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drippy, dark, drizzly, damply days with candles burning in-between…

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– fallen leaves, branches & gum nuts on the path

-hibiscus petals, vivid & lovely – taken by Yasmin

-fragile & found

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brussels sprouts & baby kale caesar salad

Serves 4

If baby kale leaves are not available, mature kale will work just fine, remove the stems, tear the leaves into bite-sized pieces and lightly saute, as in the recipe.  If you would like to keep this recipe dairy-free, omit the parmesan cheese and sprinkle with pine-nut parmesan.   I like to serve this salad on a bed of warmly cooked millet, with large wedges of roasted pumpkin and an extra drizzling of caesar dressing.

croutons:

2 cups torn 1 – inch pieces crusty sourdough bread

2 Tblsp extra-virgin olive oil

salad:

350g brussels sprouts, freshest you can find

2 cups loosely packed baby kale leaves

¼ cup freshly grated parmesan cheese (I like to shave pieces using a potato peeler)

2 Tblsp lightly toasted pine nuts

caesar dressing:

(makes approximately 1 cup – I usually double this recipe as it goes quickly)

cup raw cashew nuts, soaked for at least 2 hours

cup filtered warm water + extra if needed

3 Tblsp freshly squeezed lemon juice

3 Tbsp olive oil

1 Tbsp nutritional yeast (can use grated parmesan)

½ tsp tamari

1 tsp Dijon mustard

tsp turmeric powder (optional, just for colour)

1 ½ Tblsp liquid sweetener – honey, agave, maple syrup

salt & pepper

to make the croutons:

Preheat the oven to 200C/400F.

To make the croutons, toss the bread with the olive oil and spread evenly onto a baking sheet.  Bake for about 8 minutes, tossing halfway through, until crisp and golden.  Set aside to cool.

to make the salad:

Shred the brussels sprouts to whisper-thin shreds, using a mandolin, or alternatively, a knife. The key is to get them light and feathery.  You should have about 3 cups.  Place the shredded brussels sprouts in a medium-sized salad bowl.

Wash and dry the kale leaves.  Heat a small pan over medium heat and when hot, drizzle in a teaspoon of oil.  Add the kale leaves and toss around for a minute or two, until just wilted.  Alternatively, you could lightly steam them.  Set aside to cool, then add to the salad bowl.

for the dressing:

Drain the cashews, and place in a blender/food processor with the remaining dressing ingredients. Blend on high until you have a smooth mixture.  Taste and adjust the seasoning, adding more lemon or sweetener if needed.  Slowly add extra water until you have a dressing that will pour easily.

When ready to serve, drizzle over half of the Caesar dressing and toss until evenly coated. Sprinkle over the toasted pine nuts, shaved parmesan flakes and croutons.  Once dressed, this salad is best served immediately.

Serve on a bed of warmly cooked millet with large slices of oven roasted pumpkin and drizzle lavishly with extra dressing.  Delicious!

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Goodness shared by Stacey

celebration salad

20th September 2015

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A celebration of wonderful abundance from the garden using freshly picked kale leaves, the first of the walnuts from a tree I didn’t know we had, and the last of those pears.

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celebration salad

Celebration salad adapted from ‘Vibrant Food’

This salad is best eaten on its own, as the kale is surprisingly satisfying & hearty.  This way you also get to enjoy the joyous flavours, surprises & celebration of textures.  If you don’t have kale available, swiss chard or spinach can be used.  Because I have trouble digesting too much ‘raw’ in the cabbage family, I like to steam the kale very, very briefly.  There is also an option of eating it raw using a light massaging technique to break down the cell walls.

serves 4 – 6

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for the salad 

6 – 8  cups of young leaves of Nero Tuscan Kale

1/2 cup walnuts

1 Tbsp maple syrup

1/2 cup finely chopped red cabbage

1 small pear, slightly under-ripe, cored and thinly sliced lengthwise

1/2 cup pomegranate seeds

zest from one lemon

for the dressing

5 Tblsp extra-virgin olive oil

2 Tblsp sweet balsamic vinegar

2 Tbslp lemon juice

fine sea salt and freshly ground pepper

Pre-heat oven to 350F/180C.

Wash the young kale leaves and remove the inner stem of the bigger leaves.

Bring a pot of water to the boil, salt it lightly and plunge the kale gently in for 15 – 30 seconds, retaining its vigour and crispness.  Drain, pour cold water over and set aside to cool.  Spin to remove excess water. Slice into ribbons.  If picking fresh from the garden, I like to add the smaller delicate leaves, keeping them whole.

(If you prefer your kale leaves raw – In a large mixing bowl, toss and gently massage the chopped kale with 2 tablespoons of lemon juice and a drizzle of olive oil.  Set aside, tossing by hand every ten minutes,  for about 30 minutes.)

Arrange the walnuts in a single layer on a baking sheet and drizzle with maple syrup.  Toast until golden brown and fragrant, about 8 – 10 minutes. Set aside to cool for about 5 minutes, then coarsely chop.

Discard any limp outer leaves from the cabbage and shred finely until you have half a cup.

Slice the pear into quarters, remove the core, then cut the fruit into thin slices.  Brush each piece with lemon juice, to stop browning.

To prepare the dressing, whisk together the olive oil, balsamic vinegar, lemon juice, salt and freshly ground pepper to taste.

In a large salad bowl, combine the finely chopped cabbage and kale.  Toss with your hands to combine. Scatter the walnuts, pear slices, and pomegranate seeds over the top of the salad. Sprinkle over the lemon zest.  Dress the salad when ready to serve.

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With a new Jewish year just passed – I wish each & everyone success on their inner journey – a spark of golden light to be nurtured & glowing – may it grow brighter & brighter.

Goodness shared by Stacey

brown rice salad with fresh herbs, toasted seeds & miso mayonnaise

4th September 2015

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a few nature, beauty-inspired photos from our trip to Australia.  Land to Sea….

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-Yellow Sulphur-crested cockatoos – one evening there were 18 of them.

-a visit from a young kookaburra – early morning kookaburra calls

-low tide, ‘Catseye Beach’

-high-tide, ‘Catseye Beach’ with my very big teenagers

-view from ‘Passage Peak’, Hamilton Island Nature Reserve

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brown rice salad with fresh herbs, toasted seeds & miso mayonnaise

serves 4

Inspired by Amy Chaplin’s ‘At Home in the Wholefood Kitchen.’

For the charred grilled vegetables, use whatever vegetables are in season.  If short on time, there is no need to cook the vegetables, just shave, grate or thinly slice.  In Summer, I serve it with roasted, buttered corn on the cob.   Once I have a supply of the miso mayonnaise in the fridge, it becomes a simple meal to throw together quickly – I sometimes use quinoa instead of the brown rice and for a more substantial meal, I add 1 cup of cooked chickpeas.  If you don’t have sweet white miso on hand, this salad is really good with the left-over tamari and tahini sauces from the previous post.

ingredients:

1 ½ cup small round brown rice, soaked

2 Tblsp tamari toasted sunflower seeds/pumpkin (see here for recipe)

2 Tblsp toasted sesame seeds

1 medium zucchini/green beans/okra, chopped into diagonals

1 red capsicum, chopped

1 cup fresh coriander & parsley, finely chopped

½ cup small cherry tomatoes, halved & quartered

2 small crunchy cucumbers, diced

1 avocado

preparation:

Wash the rice and soak overnight.  Drain and rinse the brown rice and place in a heavy-based saucepan with 2 cups of water.  Bring to boil, lower the flame, then simmer, covered for 40 minutes or until all the water is absorbed.  If you are not soaking the rice, increase the water to 2¾ cups and cook for longer.  Remove from heat and set aside to cool.

In a skillet over medium heat, place the sesame seeds and toast for 2 or 3 minutes until golden.  Pour into a bowl and set aside.

In a heavy-based frying pan or using the same skillet, place on a high flame and leave to heat for a minute.  Once hot, drizzle in a tiny bit of oil/ghee, throw in the red capsicum and zucchini/okra, stirring every few minutes.  The capsicum, zucchini/okra should start to have dark blisters and a charred look. Cook for 5 minutes until charred and soft.  Sprinkle with salt and set aside.

Place the cooled brown rice in a large bowl.  Stir in the charred vegetables.  Sprinkle over the tomatoes, cucumbers, toasted seeds, fresh coriander & parsley.  Remove the outer skin from the avocado, slice and fan over the centre of the rice.  When serving, spoon into individual bowls and drizzle with a generous helping of miso mayonnaise and lemon slices.

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miso mayonnaise

makes 1 cup

3 Tblsp sweet white miso

3 Tblsp brown rice vinegar

3 Tlbsp fresh lemon juice

2 Tblsp honey/sweetener of choice

1 Tblsp freshly grated ginger

cup olive oil

Place all the ingredients, except the olive oil in a small blender or an upright blender.  Blitz on high speed for 1 minute or until smooth.  With the blender running on low speed, drizzle in the olive oil and blend until thick and smooth, about 30 seconds.  Store in a jar in the fridge.

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Goodness shared by Stacey

a warm salad of steamed beetroot lentils & spinach with feta & toasted walnuts

8th March 2015

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I thought I would revisit this salad and give it a new life and breath.  It was posted a while back and I was recently reminded how soothingly warm and calming it is.   I have made it twice this last week, taking advantage of the abundance of greens in the garden and beets being so fresh in the market lately.

It is one of those recipes out of a leather-bound journal from many years ago that I would travel the world with, documenting thoughts and new-found recipes.  Since then this book has also been given a new lease of life – recovered, rebound and blessed with a few goodnessis isms.

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a warm salad of steamed beetroot, lentil & spinach with feta & toasted walnuts

Inspired by Leonie whose food creations were always so full of vitality and inspiration.

For this recipe, you can use any sort of greens you have available.  My favourite, being a combination of kale, spinach & beet greens.  If you are lucky enough to have the greens still attached to the beetroot use those as well.  Depending on what I am serving this salad with,  I sometimes leave out the feta or serve it on the side for those who don’t eat dairy, or for a lighter salad you can leave out the lentils.

ingredients :

6 medium beetroot

½ cup red lentils

400g spinach/kale/beet greens

½ cup small mint leaves

150g feta cheese, cut into small cubes

¾ cup walnuts/pecans, roughly chopped

for the dressing :

2 Tblsp honey

1 tsp cumin seeds

¼ cup lemon juice

cup olive oil

1 Tblsp balsamic vinegar

preparation :

Preheat the oven to 180C/350F.

Spread the nuts evenly on a baking tray and toast for 12 – 15 minutes.  Remove and roughly chop.

Steam the whole beetroot, about 35 – 45 minutes.  Drain, cool slightly and peel while still warm.  Cut into cubes.  Meanwhile, cover the lentils in water and lightly simmer for about 7 minutes until they are still whole and keep their crunch.  Drain and set aside.

Steam the rinsed greens slightly until just wilted.  This takes very little time – careful not to overcook it.  After steaming, quickly run under cold water to retain their vibrant green colour.  Gently squeeze any excess water out and finely chop.

In a large bowl, combine the warm lentils and spinach.  Gently stir in the beetroot, sprinkle over the cubes of feta, nuts and fresh mint leaves.

Prepare the dressing by diluting the honey in a little hot water.  Toast the cumin seeds lightly and grind them roughly with a mortar and pestle, whisk together with the honey, lemon juice, olive oil, and vinegar.  Add salt and pepper to taste.  Drizzle the dressing over the salad.  This salad is equally lovely while still warm or at room temperature.

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Goodness shared from Stacey

crunchy fennel carrot apple slaw with mixed herbs & mustard greens

1st March 2015

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I can feel spring deep in my being.  I am starting to crave the crunch and freshness of salads that curiously draw me into the vegetable garden.  At first glance, it seems there are few things growing in there at this time of year, everything seems to be in that in-between stage, but if I soften my gaze, there is so much more than at first glance.

I also love that I need to get down on my hands and knees to find the little delights that are popping up in these slightly warmer days.  I use the tiny small leaves of the mustard, found at the heart of the bigger plants and the smaller leaves of the seedlings which have self-seeded everywhere. They are flourishing in all sorts of unexpected and unusual places.  I also use the bright yellow, dainty flowers from the older plants in salads.

Greens such as purple leaf mustard, rocket and arugula provide a peppery freshness, as well as a boost of vigour.  Salads with these greens combine antioxidants with detoxification and anti-inflammatory properties.

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crunchy fennel carrot & apple slaw with mixed herbs & mustard greens

Serves 4

Inspired by a vegetable garden & Jerusalem by Ottolenghi.

Raw mustard greens alone can be very intense in a salad, but their pungent, peppery bite is quite appealing in combination with the other greens and balances the sweetness of the fennel, apple and carrot. This salad was served with red rice and this soup using 1 cup fresh sweet peas instead of the half cup of dried peas.  It was a lovely refreshing dinner and noted to be repeated.  Also really good with a cooked red lentil hummus.

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for the salad :

2 large bulbs fennel

2 medium carrots

1 large apple/firm pear

cup chopped dried cranberries

zest of one lemon

an abundant bowl of freshly picked mustard greens, arugula, rocket, parsley, fresh coriander, mint, tatsoi leaves, dandelion leaves – whatever green leaf you find in the garden at this time of year

a sprinkling of mustard and borage flowers to smile up at you

preparation :

To prepare the salad, peel the carrot and slice thinly, about 2 mm thick.  Stack a few slices at a time on top of each other and cut them into matchstick-like strips. Repeat with the apple and squeeze generously with lemon to stop the apple from browning.  Slice the base off the fennel and remove the first fibrous outer leaf, then cut the bulb in half lengthways.  Place each half, cut side down and cut lengthways into fine shards – the slices should be almost paper thin.  Place all the strips in a bowl.

Wash the salad greens and spin dry.

When ready to serve, add the salad greens, cranberries and lemon zest to the bowl of chopped vegetables. Pour over the dressing, toss well. Eat immediately once salad is dressed.

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honey & mustard dressing

Update – Lately I have been adding 2 tablespoons soaked cashews soaked with ¼ cup water and place in a blender with the rest of the dressing ingredients, blending until rich and creamy.

2 – 3 Tbsp honey diluted with a dash of hot water

2 Tbsp olive oil/ flaxseed oil

1 level Tbsp yellow mustard seeds

juice of one lemon

salt

Prepare the dressing by dry frying the mustard seeds until they start to pop, transfer to a mortar and pestle and roughly grind.  Add the diluted honey, lemon juice, olive oil, salt and whisk until well combined.  Set aside until you are ready to serve the salad.

4V7A2540Goodness shared by Stacey

green garden sprouted quinoa tabbouleh with lemon-zested chickpeas

12th September 2013

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How to make use of all this abundance in my gracious garden?

Mint, parsley, coriander, beans, zucchini, celery and cucumbers = tabbouleh

With a few creative extras…

I chose to make this with sprouted quinoa which gives it a delicious, crunchy, nutty flavour.  Quinoa is known as a grain, but it is actually a seed.  It is an energy-rich food that delivers heaps of fibre and protein but very little fat  is easy to digest and gluten-free.  It is a complete protein, meaning that it includes all nine essential amino acids.  It is rich in nutrients and a very good source of manganese, magnesium, iron, copper and phosphorous.

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sprouting quinoa

1 cup quinoa = 2 cup sprouted 

Rinse 1 cup of quinoa until the water runs clear.  Allow to sit for 15 minutes and rinse again –  this process helps in taking out the bitterness.  Soak the quinoa for 2 – 5 hours in a wide-mouthed glass jar (The quinoa will sprout quickly as it absorbs moisture really well).  Drain the water, rinse and place in a cool, dark area, placing a cheesecloth or screen over it, holding it in place with a rubber band.  As I prefer the quinoa with very short tails, I  sprouted overnight.  Once sprouted, rinse well and allow to sit to drain the water away.  If not using straight away, place sealed in the fridge.

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lemon-zested chickpeas

ingredients :

2 cups of pre-soaked chickpeas (I tend to soak a whole bag overnight and divide into two cup measurements ready to use in the freezer)

water for boiling

a pinch of baking soda

for the marinade :

zest and juice of two lemons

¼ cup good tasting olive oil

salt and pepper, to taste

Place chickpeas in boiling water and allow to simmer for two hours or until the chickpeas are soft.  Drain off the water and as much of the skins as possible.  Place in a bowl with the rest of the ingredients and allow to marinate for at least an hour. Adjust the marinade to taste.

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a green garden sprouted quinoa tabbouleh

Serves 6

ingredients :

2 cups sprouted quinoa/cracked wheat/sprouted lentils

1½ cups parsley, finely chopped, stalks and all

1½ cups coriander, finely chopped, stalks and all

⅓ cup finely chopped mint

2 stalks celery, finely chopped

10 small green beans

1 small-medium zucchini

2 cucumbers, deseeded and chopped finely

for the dressing :

4 Tblsp good quality olive oil

2 Tblsp honey

juice and rind of a lemon (not the white pith, as this is very bitter)

salt and pepper to taste

¼ cup toasted almonds, pine or walnuts

preparation :

Lightly dry-roast the nuts in a small skillet.  Set aside to cool.

Halve the zucchini length-wise and lightly steam the beans and zucchini, so they still have a bit of a crunch.  Watch the zucchini as it steams much quicker.  I take them out a few minutes earlier than the beans. (If I use very small zucchinis from the garden, I leave them raw).   Rinse under cold water and set aside to cool and dry.  Scoop out the seeds of the zucchini and finely chop the flesh with the beans.  Mix with the rest of the Tabbouleh ingredients in a big salad bowl.  Mix the salad dressing together and toss through the Tabbouleh.  Sprinkle over the toasted nuts.  This salad is best to sit for an hour for the flavours to come together.  Refrigerate until ready to serve.

Serve with the lemon-zested chickpeas.

Lately, I have been mixing the chickpeas in with the tabbouleh salad – just before serving.  The moist softness of the chickpeas balances the dry crunchiness of the sprouted quinoa.

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Goodness shared from Stacey

beetroot apple fennel & sesame salad with ginger lemon dressing

22nd April 2013

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We are so happy with the weather right now.  This moment, this burst of green and life and colour, well,  it’s just perfect.

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beetroot, apple, fennel & sesame salad with ginger lemon dressing

I had this salad at a wonderful inspiring detox weekend  I attended a few weeks back in Lisbon with ‘ My New Roots´ – Sarah Britton.  She made it with grated raw sweet potato.  My favourite way of making it is with beetroot.  The ginger gives it a spicy kick and the toasted sesame seeds add a nutty, earthy crunch.   Served with a favourite grain dish, a spicy avocado green puree or hummus, it makes a perfectly balanced and complete meal,  filled with dreamy goodness.  Not to mention the wonderful cleansing and purifying qualities of beetroot and with the addition of ginger, it helps the body rid itself of unwanted toxins and boosts the immune system.

Serves 4 – 6

ingredients :

2 medium beetroot, washed – if using organic leave the skin left on as the skin holds all the nutrients

1 tart apple, washed, not peeled

1 Tblsp lemon juice

½ bulb fennel/3 stalks of celery

1 medium carrot

cup sesame seeds

½ cup packed coriander leaves

for the dressing:

¼ cup freshly squeezed lemon juice

3 Tblsp minced/grated ginger

3 Tblsp olive oil

1 – 2 Tblsp liquid honey

¼ tsp rock salt

to make the salad:

Grate/finely chop the apple and stir in 1 Tbsp lemon juice to prevent the apple from browning.  Place in a large bowl.  You could use a box grater. I use my mandolin or when in a hurry my food processor with the thicker grater attachment.  Grate or very finely chop the beetroot, carrot and fennel, and place in a large bowl with the apple.

On a medium heat toast sesame seeds in a dry skillet until they start to pop, be careful not to over toast them as they can become bitter.  Set aside to cool.

to make the dressing:

Grate the ginger, I use my parmesan grater.

Whisk the lemon juice, honey, salt, oil and ginger together.

Toss all ingredients together and serve.  This salad tastes great if left to marinate.

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Goodness shared from Stacey

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