CHEESY BROCCOLI SOUP

 We eat first with our eyes, and the lovely green broccoli florets against a backdrop of cheesy broth will have you wanting to eat with your mouth, too. If you prefer a smoother soup, you can puree all or part of the cooked broccoli, but I find it more satisfying to bite into broccoli florets with every spoonful of soup

Ingredients

  • 1 small onion, chopped
  • 2 garlic cloves, finely chopped
  • 1 celery stalk, chopped
  • 6 cups/1.5 litres Light Vegetable Broth 
  • 6 cups/425g small broccoli florets
  • 1 cup/175g cooked* salt-free cannellini beans, drained and rinsed
  • ¾ cup/115g raw cashews, soaked in boiling water for 30 minutes and then drained
  • 1 (¼-inch/5mm) piece fresh turmeric, grated, or ¼ teaspoon ground
  • ⅓ cup/45g nutritional yeast
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon white miso paste
  • 1 teaspoon smoked paprika
  • Ground black pepper

Preparation

Heat ¼ cup/60ml of water in a large pot over a medium heat. Add the onion, garlic and celery and cook for 5 minutes. Add 2 cups/500ml of the Light Vegetable Broth and bring to the boil. Lower the heat to low and simmer until the vegetables are tender, about 5 minutes longer.

Transfer the soup mixture to a high-powered blender and blend until smooth. Transfer the pureed soup mixture back to the pot. Add the remaining 4 cups/1 litre of broth and bring to the boil. Add the broccoli and lower the heat to a simmer. Cook for 3 to 4 minutes, or until the broccoli is just softened. Do not overcook.

In the same blender (no need to clean it), combine 2 tablespoons of water and the cannellini beans, cashews, turmeric, nutritional yeast, apple cider vinegar, miso paste, paprika and black pepper to taste. Process until smooth. Taste and adjust the seasonings, if needed, until you reach your desired cheesy taste. Stir the bean mixture into the soup and heat over a low heat until hot.

HEALTHY DINNER PASTA PENNE PRIMAVERA

When you see ‘primavera’, you know there will be a lot of vegetables. This take on a classic features veggies tossed with whole-grain pasta and a creamy white bean sauce. Buon appetito!

Ingredients

  • 1 cup/175g cooked* or BPA-free tinned or Tetra Pak salt-free white beans, drained and rinsed
  • 1 cup/250ml Light Vegetable Broth 
  • 3 tablespoons nutritional yeast
  • 2 teaspoons miso paste
  • 1 teaspoon balsamic vinegar
  • 1 teaspoon fresh lemon juice
  • 1 teaspoon onion powder
  • ½ teaspoon garlic powder
  • 1½ teaspoons dried basil
  • ½ teaspoon dried marjoram
  • Ground black pepper
  • 8 ounces/225g whole-grain or bean-based penne or other bite-size pasta of choice
  • 1½ cups/100g small broccoli florets
  • 1 carrot, thinly sliced
  • 1 small courgette or yellow squash, cut into ¼-inch/5mm dice
  • 2 spring onions, chopped
  • 1 cup/150g cherry tomatoes, halved lengthways
  • 2 tablespoons Brazil Nut Parm 
  • 2 tablespoons chopped fresh basil or flat-leaf parsley

Preparation

In a high-powered blender or food processor, combine the white beans, Light Vegetable Broth, nutritional yeast, miso paste, vinegar, lemon juice, onion powder, garlic powder, basil, marjoram and black pepper to taste. Blend until smooth. Taste and adjust the seasonings, if needed. Set the sauce aside.

Cook the penne according to the packet instructions in a large pot of boiling water, stirring occasionally, until it is tender, about 10 minutes. About 5 minutes before the pasta is cooked, add the broccoli and carrots. About 2 minutes before the pasta is cooked, add the courgette. Drain the cooked pasta and vegetables and return them to the pot. Add the sauce, spring onions and tomatoes and cook over a medium-low heat for a few minutes, tossing gently to heat through and coat the pasta and veggies with the sauce. Serve hot, sprinkled with the Brazil Nut Parm and fresh basil or parsley.

healthy dinner pasta CAULIFLOWER ALFREDO LINGUINE WITH ROASTED ASPARAGUS

Cauliflower is so versatile, delicious whether roasted, riced, pureed, steamed, water-sautéed or enjoyed raw. This amazing-for-you crucifer works its magic to make this creamy Alfredo sauce that tastes so decadent.

 ALFREDO SAUCE

  • ½ cup/75g chopped onion, or 2 large shallots, chopped
  • 3 garlic cloves, finely chopped
  • 1 head cauliflower, cored and chopped (3 to 4 cups/375 to 500g)
  • 1 cup/250ml Light Vegetable Broth 
  • 2 tablespoons nutritional yeast
  • 1 tablespoon white miso paste
  • ½ tablespoon fresh lemon juice

ASPARAGUS

  • 1 pound/450g asparagus, trimmed and cut into 1½-inch/4cm pieces

LINGUINE

  • 8 ounces/225g whole-grain or bean-based linguine

TO SERVE

  • Brazil Nut Parm 
  • 2 tablespoons chopped fresh basil
  • Coarsely ground black pepper

Preparation

FOR THE ALFREDO SAUCE: Heat ¼ cup/60ml of water in a large saucepan over a medium-high heat. Add the onion and cook for 4 minutes to soften. Add the garlic and cook for 30 seconds. Add the cauliflower and Light Vegetable Broth and bring to the boil. Lower the heat to a simmer, cover, and cook for about 12 minutes, or until the cauliflower is soft.

Transfer the cauliflower mixture to a high-powered blender and blend on high speed until smooth. Add the nutritional yeast, miso paste, and lemon juice and blend until smooth and creamy. Pour the sauce into a saucepan and keep warm over a very low heat.

FOR THE ASPARAGUS: Preheat the oven to 220°C/425°F/gas mark 7. Line a rimmed baking tray with a silicone mat or baking parchment.

Arrange the asparagus in a single layer on the prepared tray. Roast in the oven for 15 minutes, or until the asparagus is tender and slightly browned.

FOR THE LINGUINE: Cook the linguine according to the package instructions in a pot of boiling water, stirring occasionally, until al dente. Drain the pasta and return it to the pot. Add the roasted asparagus and Alfredo sauce and heat for a few minutes until hot, tossing gently to combine.

TO SERVE: Divide the pasta among shallow serving bowls or plates and serve hot, topped with the Brazil Nut Parm to taste, basil, and black pepper to taste.


HEALTHY BREAKFAST BLACK FOREST CHIA PUDDING

This decadent-tasting pudding can be enjoyed as a dessert, breakfast or snack. 

Ingredients

  • 1½ cups/340g pitted fresh or thawed frozen cherries
  • ½ cup/150g mashed ripe banana
  • 3 tablespoons unsweetened cocoa powder
  • 2 pitted soft dates, soaked for 10 minutes in hot water and then drained
  • 2 tablespoons ground chia seeds
  • Optional garnishes: fresh pitted cherries or berries, slivered almonds, or cacao nibs

Preparation

In a high-powered blender or food processor, combine the cherries, banana, cocoa, dates, and ½ cup/120ml of water. Blend until completely smooth and divide evenly into two dessert bowls or glass jars. Add 1 tablespoon of the ground chia seeds to each bowl and stir until they are evenly distributed.

Cover and refrigerate for 8 hours or overnight. Serve as is or topped with garnish of choice.

HEALTHY DINNER PASTA PASTA WITH CREAMY PUMPKIN SAUCE

 This creamy pasta dish is especially welcome on cold autumn nights. Use your favourite whole-grain or bean-based pasta shape. Consider serving the sauce over black bean pasta for Halloween!

Ingredients

  • ½ cup/125ml Light Vegetable Broth 
  • 1 onion, chopped
  • 3 garlic cloves, finely chopped
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • ½ teaspoon dried oregano
  • ½ teaspoon dried basil
  • ¼ teaspoon red pepper flakes
  • 1 (400g) BPA-free tin solid-pack pumpkin puree (not pumpkin pie filling)
  • 1 (400g) BPA-free tin or Tetra Pak salt-free finely chopped tomatoes
  • 2 tablespoons nutritional yeast
  • 2 teaspoons white miso paste
  • 2 teaspoons balsamic vinegar
  • Ground black pepper
  • 8 ounces/225g whole-grain or bean-based pasta of choice
  • Chopped fresh parsley

Preparation

Heat the Light Vegetable Broth in a saucepan over a medium heat. Add the onion and garlic and cook, stirring frequently, until the onion is soft, 5 to 7 minutes. Add the garlic powder, onion powder, oregano, basil and red pepper flakes. Stir in the pumpkin puree and finely chopped tomatoes and cook, stirring, for about 10 minutes. Taste and adjust the seasonings as desired. Remove from the heat.

Carefully transfer the pumpkin mixture to a blender. Add the nutritional yeast, miso paste, vinegar and black pepper to taste. Blend until smooth and creamy. If the sauce is too thick, add a little more Light Vegetable Broth or water. Set aside.

Cook the pasta according to the package instructions in a pot of oiling water until al dente. Drain the pasta and return it to the pot. Add as much of the sauce as desired, tossing gently to coat the pasta, and heat the sauce. Serve hot, topped with fresh parsley and Brazil Nut Parm (if using).


GARLIC POWDER AND HEART DISEASE

Heart disease patients got a 50 per cent increase in artery function with only a daily¼ teaspoon of garlic powder, which may be considered as an adjunct treatment for atherosclerosis, our number one killer.Garlic also has a significant beneficial effect on blood pressure. 

HEALTHY BREAKFAST MANGO–RASPBERRY CHIA PUDDING

This refreshing chia pudding can be made with different fruits whether to take advantage of the fruits in season or to suit your own taste.

Ingredients

  • 1 cup/125g fresh or thawed frozen raspberries
  • 1 cup/175g fresh or thawed frozen diced mango
  • 4 tablespoons ground chia seeds
  • Optional garnishes: diced mango, fresh raspberries, sunflower seeds or pumpkin seeds

Preparation

In a high-powered blender, combine the raspberries, mango, and ½ cup/120ml of water and blend until smooth. Pour the mixture into two dessert bowls or glass jars. Add 2 tablespoons of the ground chia seeds to each bowl and stir until evenly distributed. Cover and refrigerate for 8 hours or overnight. Serve as is or topped with garnish of choice. 


IS MELAMINE SAFE?

Melamine, used to make inexpensive, hard plastic kitchenware, isn’t suitable for microwaves and cooking,but what about for just eating or drinking? Exposure to the chemical compound is significantly associated with kidney function deterioration in patients with early-stage chronic kidney disease, so I’d skip melamine altogether.

HEALTHY BREAKFAST TROPICAL SMOOTHIE BOWLS

Satisfying, delicious and versatile, smoothie bowls are thick smoothies you can eat with a spoon. This is the ultimate customizable dish: change up the fruits to suit your own taste and use whichever toppings you prefer. Smoothie bowls are especially good for breakfast or dessert. I like to keep banana chunks in my freezer so I always have them on hand. Frozen mango and pineapple, readily available in supermarkets, are convenient and often less expensive than fresh.

Ingredients

  • 2 tablespoons ground chia seeds
  • 2 ripe bananas, peeled, cut into chunks and frozen
  • 1 cup/175g diced fresh or frozen mango
  • 1 cup/200g diced fresh or frozen pineapple
  • Optional toppings: goji berries, sliced banana, berries, cacao nibs, ground flaxseeds or hemp seeds

Preparation

Combine the ground chia seeds and ½ cup/120ml of water in a bowl and set aside for 10 minutes to thicken.

In a blender, combine the bananas, mango and pineapple. Add the chia seed mixture and blend until smooth.

Divide the smoothie mixture between two bowls. Add any desired toppings and serve.

 

HEALTHY BREAKFAST CRUST-FREE PUMPKIN PIE

No need to feel deprived of a special dessert around the holidays with this pumpkin pie that is free of crust, sugar and dairy, but filled with the great taste of pumpkin and spices.

Ingredients

  • 3 tablespoons ground chia seeds
  • 1 cup/150g raw unsalted cashews, soaked in hot water for 30 minutes and then drained
  • 1 (400g) BPA-free tin solid-pack pumpkin puree (not pumpkin pie filling)
  • ⅓ cup/115g treacle, at room temperature
  • ⅓ cup/75ml Date Syrup , at room temperature
  • 1 tablespoon pumpkin pie spice or mixed spice
  • 1 teaspoon pure vanilla extract

TO SERVE

  • ⅓ cup/40g chopped walnuts (optional)

Preparation

Preheat the oven to 180°C/350°F/gas mark 4.

In a small bowl, combine the ground chia seeds and 3 tablespoons of water, stirring to mix well. Set aside for 10 minutes to thicken.

Combine the drained cashews and the chia mixture in a high-powered blender and blend until the nuts are finely ground. Add the pumpkin puree, treacle, Date Syrup, pumpkin pie or mixed spice and vanilla and blend until smooth and creamy, about 2 minutes, stopping to scrape down the sides as needed.

Transfer the mixture into a 9-inch/23cm pie plate and bake for 45 minutes, or until the top looks cooked. Let the pie cool completely to room temperature, 1 to 2 hours, and then refrigerate until chilled and firm, about 3 hours. Keep refrigerated for up to 3 days.

To serve, cut into wedges and garnish with chopped walnuts, if desired.

 

HEALTHY BREAKFAST STONE FRUIT BOWLS

A drupe, more commonly known as stone fruit, is so named because it contains a stone (or pit) inside. Many popular stone fruits, such as cherries, plums, peaches, nectarines, mangoes and dates, are in season in late summer.

Ingredients

  • 3 tablespoons ground chia seeds
  • 1½ cups/260g fresh or thawed frozen diced mango
  • 1 teaspoon fresh lemon juice
  • 2 pitted soft dates, soaked for 10 minutes in hot water and then drained
  • 3 ripe apricots, pitted and quartered
  • 3 ripe plums, pitted and cut into 1-inch/2.5cm pieces
  • 2 ripe peaches or nectarines, pitted and cut into 1-inch/2.5cm pieces
  • 2 cups/450g pitted cherries

Preparation

In a small bowl, combine the chia seeds and ¼ cup/60ml of water and mix well. Set aside for 10 minutes to thicken.

In a food processor or blender, combine the mango, lemon juice, dates and the chia mixture and process until smooth. Divide equally among four small glass dessert bowls. Cover and refrigerate until firm, 4 hours or overnight.

Combine the apricots, plums, peaches, and cherries in a large bowl. Toss gently to combine.

To serve, spoon the fruit evenly over the chilled mango mixture. Serve immediately.

HEALTHY BREAKFAST CHICKPEA–CAULIFLOWER SCRAMBLE

Although this dish is in the breakfast section, grated cauliflower and mashed chickpeas combine to make a hearty and delicious scramble that’s good any time of day. Top it with Fresh Tomato Salsa , Salt-Free Hot Sauce , or Cheesy Tomato Sauce  for extra oomph.

Ingredients

  •  1 small onion, chopped
  • 1 red or yellow pepper, de-seeded and chopped
  • 3 cups/350g grated cauliflower
  • 8 ounces/225g mushrooms, coarsely chopped
  • ¼ cup/35g nutritional yeast
  • 2½ teaspoons Dr Greger’s Special Spice Blend 
  • ½ teaspoon ground turmeric
  • 1½ cups/250g cooked* or 1 (400g) BPA-free tin or Tetra Pak salt-free chickpeas, drained and rinsed
  • 2 tablespoons finely chopped fresh parsley

PreparationB

Heat ¼ cup/60ml of water in a large skillet or heavy-based frying pan over a medium heat. Add the onion, cover, and cook until tender, about 5 minutes. Add the pepper and cauliflower; then cover and cook, stirring occasionally, until tender, about 5 minutes. Stir in the mushrooms, nutritional yeast, Dr Greger’s Special Spice Blend, and turmeric. Cover and cook for 5 minutes.

While the veggies are cooking, mash the chickpeas and add them to the skillet. Cover and cook, stirring occasionally, until heated through and any liquid is absorbed, about 5 minutes longer.

Top with the parsley and any optional topping you prefer (see recipe introduction above), and serve hot.

 

HEALTHY BREAKFAST STOVETOP OVERNIGHT OATS WITH BANANAS AND PECANS

These overnight oat groats, also known as groatmeal, are a quick and easy way to have a hearty, flavoursome breakfast.

Ingredients

  • 1 cup/180g oat groats
  • 2 ripe bananas
  • ¼ teaspoon ground nutmeg
  • 2 tablespoons chopped pecans
  • Date Syrup  (optional)

Preparation

The night before, bring 2 cups/500ml of water to the boil in a medium saucepan. Add the oat groats, cover, and return to the boil for 2 minutes. Remove the pan from the heat. Set aside, covered, until morning.

The next morning, return the covered saucepan to the stovetop. Remove the lid and cook over a medium heat, stirring occasionally, for 6 to 8 minutes, or until the oats are tender and heated through. If all the water is absorbed before the oats become tender, add up to ½ cup/120ml of additional water and continue to cook while stirring occasionally for a few more minutes until tender.

Peel and chop the bananas and add to the oats along with the nutmeg. Cook, stirring, over a low heat for 1 to 2 minutes to combine and blend the flavours. To serve, spoon into serving bowls and sprinkle with chopped pecans and a swirl of Date Syrup (if using).

It’s all about you! Customize your morning oat groats – a.k.a. groatmeal – with any combination of these toppings to satisfy your palate: sliced bananas, blueberries, strawberries, raspberries, blackberries, chopped peaches, chopped mango, slivered almonds, chopped pecans, chopped walnuts, sunflower seeds, pumpkin seeds, chia seeds, hemp seeds, cacao nibs, ground flaxseeds, dried goji berries, dried cranberries, ground cinnamon, mixed spice, ground nutmeg and any other whole food goodness that tickles your fancy!

CAVOLO NERO AND SWEET POTATO HASH

 A hearty hash is a great way to start the day. If I know I’ll be rushed in the morning, I prep the ingredients the night before or use leftover cooked ingredients. If I know I’ll be super rushed, I make the entire recipe ahead of time and then simply heat and enjoy.

Ingredients

  • 1 large sweet potato, diced
  • 1 large red onion, finely chopped
  • 1 parsnip, grated
  • 1 small red pepper, de-seeded and chopped
  • 4 ounces/115g baby portobello mushrooms, chopped
  • 2 tablespoons Umami Sauce Redux 
  • 6 ounces/175g cavolo nero, tough stems removed, coarsely chopped
  • ½ cup/75g fresh or thawed frozen peas
  • Ground black pepper
  • Salt-Free Hot Sauce(optional)

Preparation

Preheat the oven to 220°C/425°F/gas mark 7. Line a baking tray with a silicone mat or baking parchment.

Spread the diced sweet potato in a single layer on the prepared tray. Roast in the oven for 30 minutes, or until tender, stirring about halfway through. Remove from the oven and set aside.

Heat ¼ cup/60ml of water in a large skillet or heavy-based frying pan over a medium-high heat. Add the onion, parsnip and pepper and cook until softened, about 5 minutes. Add the mushrooms and Umami Sauce Redux and cook, stirring, for 1 minute longer. Stir in the cavolo nero, peas and black pepper to taste. Cook until the cavolo nero is wilted and tender, about 4 minutes. Drain off any liquid from the skillet; then add the roasted sweet potato and cook, pressing down with a metal spatula to lightly mash the ingredients together. Cook for 5 minutes, or until lightly browned on the bottom, then turn the hash with a metal spatula to lightly brown on the other side. Serve hot with Salt-Free Hot Sauce (if using).

HEALTHY BREAKFAST -FUL MEDAMES

This stewed broad bean dish is popular for breakfast in Egypt. For an even heartier meal, serve it over hummus.

Ingredients

BEANS

  • ½ cup/120ml Light Vegetable Broth .
  • 1 small red onion, finely chopped
  • 3 Roasted Garlic cloves, finely chopped
  • 1 cup/200g coarsely chopped tomato
  • 1 teaspoon white miso paste
  • 1 teaspoon ground cumin
  • ½ teaspoon paprika
  • ¼ teaspoon ground black pepper
  • 3–4 cups/510–680g cooked* broad beans
  • 2 tablespoons fresh lemon juice

GARNISH

  • ½ cup/75g chopped cucumber
  • ½ cup/100g chopped ripe tomato
  • ¼ cup/4 tablespoons finely chopped fresh parsley
  • ½ teaspoon dried oregano
  • 1 tablespoon fresh lemon juice
  • Ground black pepper

Preparation

TO SERVE

Coarsely ground nigella seeds

FOR THE BEANS: Heat the Light Vegetable Broth in a saucepan over a medium heat. Add the onion, cover, and cook until softened, about 5 minutes, stirring occasionally. Add the Roasted Garlic, tomato, miso paste, cumin, paprika and black pepper. Cook, stirring, for about 2 minutes to blend the flavours. Stir in the cooked broad beans and cook for 5 minutes to heat through. Stir in the lemon juice and keep warm.

FOR THE GARNISH: In a bowl, combine all the garnish ingredients, including black pepper to taste, and mix well.

TO SERVE: Spoon the broad bean mixture into bowls and top with the mixed garnish. Sprinkle with nigella seeds and serve.

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