Buddha Bowl with Roasted Butternut, Chickpeas and Curry Yogurt

Oh my goodness! I am setting a dangerous precedent here! Three recipes in three days? 😉 I guess I am just really feeling inspired – and especially because we’re having quite a few dinners out this week, I MUST make an effort to make sure that the rest of my meals are relatively healthy. And it actually feels good to spend some time in the kitchen – lately it has become my Hubby’s territory! Not that I complain too much 🙂

To throw this dish together requires almost no cooking – except the bulgar wheat of course. I made a large batch (read – enough to feed an army), so I will freeze it in individual portions, so that it is easy to whip out and defrost when needed. I usually do the same with most grains and pulses. A true lifesaver on most days!  Oh yes, and I oven-roasted the butternut!  Nearly forgot about that!  But it is really relatively effortless.  Pre-heat the oven to 180C, arrange butternut chunks on a prepared baking sheet, drizzle with a bit of olive oil, and roast until golden brown and soft (but not mushy!).

So it feels weird to post a recipe for a salad bowl, or Buddha Bowl, as it is often called. I found this interesting post on Yuppiechef’s website – about mindful eating, etc.  I think you will enjoy it!  https://www.yuppiechef.com/spatula/what-is-a-buddha-bowl-and-how-to-truly-appreciate-your-food/

Quite cool huh?  Often I just quickly finish my meal while either sitting at my desk or in front of the TV.  Definitely not mindful!  But I am working on it 🙂

So, I get distracted – as usual!  I am actually supposed to focus on sharing what I had for lunch yesterday.  Focus Roelia!

So, it is really just a few ingredients thrown together.

I started by layering the bowl with some chopped cos lettuce.  So you will start ‘packing’ the bowl by visualizing it being divided in quarters, or fifths, or however many ingredients you’ve got to add.

The various sections consisted of:

  • Roasted butternut
  • Chickpeas, mixed with some freshly chopped spring onion
  • Chopped tomatoes
  • Bulgar Wheat (you can mix it with some fresh coriander)
  • Cucumber strips (I have a nifty ‘zoodle maker’ that I got from Clicks a good couple of years ago – works great, and it always looks quite pretty and impressive)

The quantity used depends on the size of your bowl, as well as your portion allocations, if you are following a more structured eating plan.

Dress with curry yogurt dressing – 1/2 cup of yogurt, with 1/2 teaspoon of curry powder stirred in, a small pinch of salt, as well as a good sprinkling of turmeric, to give it the beautiful yellow colour!  I make this dressing fresh every time I use it, and leave it to stand for a few hours, so that the colour and flavours can infuse a bit.

And that is it! Looks pretty hey?  🙂   Let me know what you think!

For WL portions:  90g cooked bulgar wheat (1 CC), 75g chickpeas (1 Prot), 125ml yogurt (1/2 – 1 portion Milk), the rest- just veggies 🙂

Advertisements

Asparagus, couscous and feta salad

Especially for #WellnessWednesday!

Trying my best to get into this healthy living thing again!  Sigh… undoing the ‘damage’ of the past year is taking much longer than I thought.  And yes, patience is apparently a virtue.  And yes, apparantly you need to have more than just 1 healthy meal once in a while. #Denial #TheStuggleIsReal

Lunches are normally okay, and then I fall off the wagon a bit in the evening.  Is that what they call ‘balance’?  I tried, okay!  🙂  #OneMealAtATime  Will not give up!  🙂

entire-kitchen

I ALWAYS go for quick and easy – prepared a batch of couscous Monday morning – a little too much, it was in fact enough for 3/4 people, so we may have another couscous salad for lunch tomorrow 😉

Anyway!  Here we go – no ‘real’ instructions needed, salads are easy like that 🙂

Serves 1

90g couscous prepared + 40g crumbed fat free feta

90g (or a bit more – don’t let asparagus go to waste, it is expensive enough as it is!) steamed fresh asparagus

100g mixed variety tomatoes (love the beautiful colours of these ones I got from Woolies)

Lettuce to serve

Salt and Pepper

You can of course just mix everything together, but I like the look of a ‘layered’ salad – first lettuce, then tomatoes, then couscous and feta mix, and top with steamed asparagus. Season to taste – I just drizzled it with a bit of garlic-infused olive oil.

And voila!

2017-01-25-12-55-50

Sweet Potato Salad #MeatlessMonday

Although I really love Sweet Potato, I seldom managed to cook it without it being mushy.  And mushy is absolutely fine – but not in a salad!  Also, I’m so used to it being served with lots of sugar/honey/butter, etc.  So I was keen to try a ‘healthier’ option. So with this one I actually didn’t do too bad!

So here is a lovely Meatless Monday salad!  It is based on a recipe I saw in the Ideas Magazine a while ago, but I did tweak the quantities and ingredients a bit.

 

160g cooked sweet potato cubes (soft but not mushy!), kept aside to cool

50g grated carrots

2 – 3 sundried tomatoes, cut into strips

30g low fat feta, crumbed

1/4 red onion, chopped

Mix all these ingredients together

 

Dressing – mix 30ml low fat mayonaise, 30ml white wine vinegar, about 1 ml Worcestershire Sauce

 

To serve – lettuce and chopped fresh parsley

 

Putting it all together for serving:

Place sweet potato mix on a bed of lettuce, drizzle dressing over and top with some freshly chopped parsley

 

2016-11-14-sweet-potato-salad-2 2016-11-14-sweet-potato-salad

WL breakdown:  2 CC, 1 fat, 1 Prot, 1 Veg

 

 

 

Moroccan Apricot Couscous Salad

I really love Moroccan-style flavours – cumin, ginger, coriander, cinnamon!   And the best is – there is a fabulous ‘short-cut’ available – Woolies’ Moroccan Rub!  I use it so often, that I always buy 2 containers at a time!  Very versatile and convenient 🙂 And it works great with lamb, chicken and veggies.

Here’s a quick and healthy salad to make the most of those flavours:

 

Serves 1

 

80g cooked couscous

75g chickpeas (tinned/cooked)

A big handful of fresh rocket

30g soft dried apricots, chopped

10g toasted almond slivers

 

Dressing

100g plain fatfree yogurt

1/2 tsp Woolworths Moroccan Rub (if you don’t have this – you can make up your own morrocan blend -this recipe is great http://www.epicurious.com/recipes/food/views/moroccan-spice-blend-109356)

 

Mix couscous and chickpeas and place on bed of rocket, lightly stir through yogurt dressing.  Season to taste. Sprinkle chopped apricot bits and toasted almonds over it.

2016-09-28-14-05-59

2 CC, 1 Prot, 1 Fat, 1 Fruit, 1/2 Veg, 1/2 Milk

Inspired by Buzzfeed Recipe

Summery Strawberry Salad

It seems as if we jumped straight from winter to summer!  And, it is also time to concentrate on getting rid of this ‘winter body’.  Yes, one step at a time!

This salad is so simple, with only a handful of ingredients – and really yummy 🙂

img_20160927_173206

Serves 1

Lettuce and Herb mix (to serve)

150g fresh strawberries, cut in quarters or bite sized bits

25g red onion, sliced

90g smoked chicken, sliced

10g cashew nuts

Salt and pepper to taste

Put strawberries, red oinion, and smoked chicken on bed of lettuce and herbs.  Sprinkle chopped cashew nuts over, season and drizzle with olive oil and balsamic reduction.

Super quick and easy!

dsc_0042

1 Veg, 1 Fruit, 1 Prot, 1 Fat

2 Potato Salad

20160127_133844.jpg100g baby potatoes, quartered

100g sweet potatoes, cubed (small to medium cubes – if the cubes are too large it may not cook through properly)

Smoked paprika (2 ml – can be quite strong, so be careful)

Cayenne pepper (to taste)

Salt and Pepper to taste

1 boiled egg, quartered

1 small spring onion, chopped

3 small gherkins, sliced

a handful (or two) lettuce and fresh herbs (mix)

30ml low fat mayonnaise

15ml lite chutney

Place baby potatoes and sweet potatoes in an oven bag, mix with spices and seasoning and bake in the oven at 180C for about 30 minutes until soft.  Set aside to cool.

2016-01-28-18.31.10.jpg.jpg

Once cool, assemble salad.  Make a bed of lettuce first.  Mix gherkins, spring onions and potatoes gently (so that potatoes doesn’t break).  Spoon on top of lettuce.  Place egg quarters on top.  And serve dressing(mayo and chutney mix) on the side.

2016-01-27-15.03.04.jpg.jpg

Serves 1:  2 CC, 1 Prot, 1 Fat, 2 Veg

Barley, Mushroom and Green Bean Salad

Yesterday’s lunch! The last of my pre-cooked batch of pearl barley used! Managed to get 3 full meals out of it, so planning does save you lots of time and effort! 🙂

image

Adapted from “Closet Cooking”

100g cooked pearl barley

100g green fresh green beans (I just poured some boiling water on it, and left it to stand for about 10 minutes – no cooking needed)

150g mushrooms (I marinated a batch of mushrooms – ovenroasted it for about 30 minutes, put it in a glass bottle and poured some white vinegar (about 150ml) over it, leaving it to stand in the fridge for a couple of hours)

1/2 small red onion, thinly sliced

A sprinkling of thyme and rosemary (I used dried herbs)

30g low fat feta

Salt and Pepper to taste

10ml white vinegar

5ml olive oil (lemon infused, but you can use normal olive oil with maybe a dash of lemon juice instead)

Lettuce to serve

 

This salad is very tasty if made in advance – to give the flavours of the olive oil, vinegar and marinated mushrooms to develop a bit.  So try to make it the night before.

Mix all the ingredients except the feta and lettuce together.  Once ready to serve, stir in the feta and serve on a bed of lettuce.

 

 

Christmassy Barley, Butternut and Cranberry Salad

photogrid_1451050431109.jpgAnother dish from Christmas Lunch 2015!  Lovely colours, isn’t it?  🙂  (Pictured on the right – apologies, not a good photo!)

 

Serves 6

600g cooked barley

500g butternut cubes (raw weight), oven roasted

60g dried cranberries

100g chopped red onion

30g mixed seeds and nuts

Freshly ground sea salt and black pepper to taste

 

Dressing:

75ml balsamic vinegar

20ml olive oil

20ml honey

 

Mix all the ingredients together, serve dressing on the side

20151225_120442.jpg

Per person:   2 CC, 1 Fat, 1/2 Fruit (actually less, not sure if we need to count it?), approx 1 Veg

 

 

 

Smoked Snoek and Brown Rice Salad

photogrid_1449485427722.jpg

 

70g smoked snoek, flaked

140g cooked brown rice

100g cherry tomatoes (I used Woolies’ exotic tomatoes – beautiful colours!)

20g chopped onion

30ml low fat mayo

Salt and Pepper to taste

 

Lettuce and chopped fresh parsley to serve

 

Mix all the ingredients together and serve on a bed of lettuce with fresh chopped parsley

 

Serves 1:  2 CC, 1 Prot, 1.5 Veg, 1 Fat