Green smoothie

If you haven’t already tried a green smoothie, do it today! It’s such an easy way of getting your raw greens intake for adults & kids alike.

INGREDIENTS
1 banana (peel, cut into quarters then freeze in glad wrap/cling film or a snap lock bag)
1/4 cup coconut water
2 cups baby kale
1 cup baby spinach

METHOD
1. Put greens then banana in the blender. Begin blending
2. slowly add coconut water & blend until your desired consistency. Mine is usually bordering on being eaten with a spoon!

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pumpkin, beetroot, haloumi

I seem to repeat this sentence a lot when ive created a meal: I threw this together with what ingredients I could find. The sweetness of the pumpkin, earthiness of beetroot & saltiness of haloumi work really well together. It’s not often I eat a savoury meal without green – the baby kale just adds a bit of freshness.

Cheese is such a fabulous ingredient to bring a different flavour to a dish or balance out flavours – ive used Haloumi in this one but Grana Padano, Persian feta & goats cheese are normally present in my fridge most of the time.

1 beetroot

½ block haloumi

2 cups pumpkin, sliced

1 handful pine nuts, raw or roasted

2 cups baby kale

½ cup button mushrooms

olive oil – no more than 1/3 cup

METHOD

1. heat the oven to 180 degrees Celsius (I do not have a fancy-pants oven; it’s a standard Fisher & Paykel so this is what I base my temperatures on).

2. while the oven is heating, cut up the pumpkin (I prefer skin on but skin off is fine) & cut the beetroot into quarters, removing any yukky bits (so descriptive, aren’t i?!)

3. in one small oven tray, place the pumpkin on baking paper & throw in the oven

4. in another small oven tray, line with foil, then a layer of baking paper. Put the beetroot in the middle, pour over 2 tspns olive oil then fold up & put in the oven

5. set the timer for 45 minutes-1 hour. While it’s in the oven, slice the button mushrooms into thirds, slice the haloumi & measure out the baby kale.

6. with 10 minutes left on your timer: pan-fry the haloumi with 1-2 tspns olive oil. Flip once, then put on paper towel to drain any excess oil.

7. no need to wash out the pan, throw in the mushrooms with 2 tspns olive oil, flash frying for about 20 seconds, then add the kale & stir until it starts to wilt

8. take the pumpkin & beetroot out of the oven, slice the beetroot into smaller pieces. Arrange everything in a bowl & eat! I had it cold but it would be delicious warm too.

**if you have raw pine nuts, you can dry roast them in the frying pan once you’ve removed the kale & mushrooms. Just throw them in & stir A LOT or they will burn. It only needs 30-90 seconds depending on the heat of your stove.

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quinoa, pumpkin, capsicum, parsley salad

I just made this salad up with what ingredients I had at home…..This was enough for 2 people (or in my case for me only for lunch & dinner!)

INGREDIENTS
1/2 cup quinoa (I used tricoloured but any type is fine)
1 medium red capsicum/pepper
1 cup pumpkin
1 large Dutch (purple) carrot
1 cup parsley
1/2 tbspn sunflower seeds
1/2 tbspn parmesan

METHOD
1. Roast the capsicum: 180 degrees Celsius. Most people just wrap in foil w olive oil but I don’t like foil touching my food (weirdo?!) so I lay a piece of foil in a baking tin, then lay a piece of baking paper on top, throw the capsicum in & then squeeze up so it’s wrapped like an untidy present. Cook for 45 mins.
2. Cut the pumpkin into small cubes, line a tray w baking paper & cook for 45 mins @ 180 degrees Celsius.
3. While capsicum & pumpkin are in the oven, cook your quinoa. I did 1/2 cup quinoa + 1.5 cups water, simmered for 15 mins then take off the stove & put straight in a bowl so it stops cooking.
4. If you’ve still got some time to kill w veg in the oven, chop the parsley & peel & slice the Dutch carrot
5. Stir parsley into quinoa. It will almost look like tabbouleh.
6. When pumpkin cooked, take out of oven & throw straight into the bowl
7. Capsicum can cool a bit then be sliced into strips & thrown into the bowl.
8. Throw in the sliced purple carrot
9. Grate some parmesan over the top – (the saltiness is needed as capsicum & pumpkin are so sweet.)
10. Scatter some sunflower seeds on top for a great crunchy texture

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Quinoa & Chickpea fritters

Fritters are one of the easiest meals to prepare & are a great way to get veggies into kids! It is also a meal you can prepare very quickly

INGREDIENTS
1 tin chickpeas, drained & rinsed really well
2 eggs
1/3 cup quinoa, cooked
1 carrot, grated
1/2 zucchini, grated
1/2 cup broccoli, steamed for 2 minutes
2 tbspns flour of choice (gluten-free / wholemeal)

OPTIONAL ADDITIONAL INGREDIENTS
1/4 cup parsley, finely chopped
1 small red chilli, finely chopped

PREP
1. Cook quinoa. Drain any excess liquid & allow to cool
2. Steam broccoli for 2 minutes then drain immediately & allow to cool
3. Grate zucchini & carrot, then put in a mixing bowl.
4. Throw chickpeas, eggs & cooled broccoli in food processor – blend but don’t purée.
5. Pour lumpy mixture into bowl w carrot & zucchini, then stir.
6. Tip in quinoa & stir again.
7. Slowly pour in flour & mix gently.

COOKING
1. Heat up a pan w oil of your choice (coconut / olive)
2. Spoon in fritters, flip once & drain on paper towel

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vegan fry up

This meal is perfect in the cooler months. I made this particular one on holidays in London on a rainy weekend morning.

3 x baby peppers (red, yellow, orange, whatever colour)
1/2-3/4 cup baby tomatoes
1/2 cup rocket
3/4 cup mushrooms of choice
1-2 cups organic watercress
Olive oil

METHOD
1. Heat the oven to 180 degrees Celsius & put the empty baking dish in
2. Slice the tomatoes in half, slice the peppers lengthwise.
3. Pull the baking dish out, line w baking paper, throw in tomatoes & peppers; drizzle 1-2 teaspoons of olive oil, then put in oven.
4. Set timer for 20-30 minutes
5. Chop mushrooms in half
6. Flash fry mushrooms in 1-2 teaspoons of olive oil, then throw in rocket at last second so it just slightly wilts.

PRESENTATION
1. Put watercress in the bottom of the bowl
2. Arrange mushrooms, tomatoes & peppers as you like!

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vegan fry up // peppers, rocket, mushrooms, tomato, watercress @alicegruzman

Rainbow bowls

When I first saw pictures of salad bowls full of colour, I knew it was something I would be trying.

It sounds clichéd & I’m not going to pretend to be the first to say it but preparing a meal full of nature’s colours – green, red, orange, yellow, purple, really does leave you feeling more satisfied than a monomeal, or even a meal w 2 main elements. Maybe it’s the different textures & tastes that help, as well as the aesthetics.

I’m not going to tell you how to combine your veggies but I would recommend in each bowl a combination of textures & flavours (or sweet, savoury, spicy).

A tip on cooking veg: steaming is better than boiling, so nutrients don’t get lost in the water. If you are boiling, when you turn off the stove, drain the water immediately. This stops the veg cooking & no more nutrients escape into the water.

Here are some winning combinations –

SYDNEY AUTUMN
Dutch (purple) carrots
Pumpkin (roasted)
Peppers/Capsicum
Parsley
Kale
Goats Cheese
Chilli

SYDNEY WINTER
radicchio
Radish
Cauliflower, steamed 2 minutes
Broccoli, steamed 2 minutes
Kale
Squash, steamed 1 minute
Carrot

SYDNEY SPRING
Capsicum
Broccoli
Sweet potato
Red cabbage
Carrot w coriander
Cos lettuce

LONDON SUMMER
Carrot
Peppers / Capsicum
Parsley
Parmesan
Watercress & Rocket
Radish

LONDON END OF SUMMER
Peppers
Sweet Potato, roasted in ginger
Carrot & basil
Radish
Mushroom & parsley
Broccoli, steamed 2 minutes
Purple cabbage
Hummus as a dressing

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rainbow bowl 5 @alicegruzman

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baby spinach radicchio sweet potato @alicegruzman

 

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raw vegan almond chocolate

INGREDIENTS
1/2 cup cacao
1/2 cup coconut oil
1 tablespoon rice malt syrup
1-2 teaspoons almond butter (can substitute for peanut butter or add a mixture of both)

METHOD
1. Mix 1/2 cup cacao & 1/2 cup coconut oil together
2. add rice malt syrup & continually mix & taste to get to your desired sweetness (you can use an alternate sweetener such as Natvia or Maple Syrup)
3. add 1-2 teaspoons of almond butter &/or peanut butter at room temperature, then mix well
4. pour into silicone moulds, then pop in the freezer for 1 hour or so.

I find coconut oil very rich, so although these are a little addictive, try to only eat 1-2 at a time.

SILICONE MOULDS: I found some great little moulds about 4cm diameter which are perfect for home made chocolate

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