Vegan

 
Veg salad with quinoa

Preparation time - 10 minutes

Cooking time - 15 minutes

Serves - 2

What you'll need...

80g kidney beans

80g avocado

Half a red onion

50g tomato

50g corn

80g quinoa

1 garlic clove

Ground black pepper, balsamic vinegar and olive oil to taste

To prepare...
  1. Chop the avocado, tomatoes and onions

  2. Cook the quinoa according to the packet instructions

  3. Lay the ingredients out like the picture

  4. Top with the garlic, pepper, vinegar and oil

Beet and Bean Salad

Preparation time - 10 minutes

Cooking time - 25 minutes

Serves - 4

What you'll need...

300g cooked beetroot bulbs

200g green beans

Half a red onion

200g pitted black olives

100g walnuts

A sprig of coriander

A sprig of parsley

1 garlic clove

¼ cup of olive oil

Sprinkle of sesame seeds

Ground black pepper, balsamic vinegar and olive oil to taste

To prepare...
  1. Blend the olives, walnuts, garlic, coriander, parsley, olive oil and pepper until smooth

  2. Blanche the beans for 3 minutes

  3. Slice the beetroot into large pieces

  4. Sauté the onion with oil and pepper, add the balsamic vinegar and simmer for 2 minutes

  5. Mix all ingredients together and serve.

Beets are rich in vitamins A, B2 & K, beans are packed with fibre & iron, olives are a great source of monounsaturated fats, walnuts are filled with omega-3s, copper & manganese, coriander & parsley are loaded with vitamin K, olive oil is rich in vitamins E, K & monounsaturated fats and sesame seeds contain many essential minerals such as copper, iron, magnesium, manganese, phosphorus & selenium.

Have a look at the nutrients page for more details.

Sweet Potato Fries

Preparation time - 5 minutes

Cooking time - 15 minutes

Serves - 4

What you'll need...

2 sweet potatoes, cut into fries

4 garlic cloves, roughly chopped

4 tablespoons olive oil

1 tablespoon, oregano/rosemary

sea salt and freshly ground black pepper

To prepare...
  1. Preheat the oven to 200C 

  2. Cover the fries and garlic in olive oil on a baking sheet

  3. Season with herbs, salt and pepper

  4. Bake for 15 minutes until soft

  5. Serve with salsa and guacamole.

 

       MICHELLE BOEHM

BANT Registered Nutritionist,  

Registered Nutritional Therapist CNHC & Health Coaches Academy Certified Health Coach

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© 2016 by Michelle Boehm