Mixed Veggie & Split Pea Soup

Veggie Split Pea Soup

With all the amazing recipes filled with promise out there, it’s easy to overlook the humble soup. That said, soup is one of the easiest ways to consume a broad range of vegetables. The benefit? When we cast the net wide, we are literally trusting mother nature to provide us with the most phytochemicals and phytonutrients needed for optimal wellness, health and heeling. Furthermore, soups are easy on digestion, especially once blended. They’re one of the most effective ways to nourish our bodies and deliver the ultimate nutritional benefits. So as life picks up pace and we slowly navigate our way out of the isolation phase (and a long stint of baking), not only is it convenient to have a super healthy soup on hand, but it’s equally refreshing, cleansing and nourishing. I hope you enjoy this one xx

Ingredients

1tbs Extra Virgin Olive Oil
2 leeks, sliced
3 zucchini’s, sliced
1 green or yellow pepper, diced
2 carrots, diced
1 sweet potato, diced
Organic Vegetable Stock
1/2 cup Yellow Split Peas
Sea Salt to taste

Directions

  1. In a large, heavy saucepan, heat 1tbs Olive Oil, add the leeks and sauté until slightly translucent and golden. Add the remaining vegetables and stir to combine. Continue to sauté, stirring often until the veggies have softened.
  2. Add the boiling water / Veggie Stock until the vegetables are covered and slightly immersed. sprinkle with sea salt, reduce the heat to a simmer and continue to cook for around 30 minutes.
  3. In the meantime, in a smaller saucepan, add the split peas, cover with water and simmer until the water has been absorbed. Keep a close eye them, careful not to burn.
  4. Add the cooked split peas to the soup just prior to the soup being ready, around 10 minutes before the soup is entirely cooked.
  5. Serve the soup as is, or blend, deepening on your preference. I love it blended, both for taste and digestion xx

Sweet & Salty Antioxidant Bursting Tuna Salad

Sweet and Tangy Tuna Salad

Sweet & Salty Antioxidant Bursting Tuna Salad

I literally can’t get enough of this combo. It’s super simple, light and just the right amount of sweet, salty and tangy. I highly recommend for those days where lunch can’t come quick enough, or you’re at a loss for inspiration. A couple of tricks to make it as quick as it is delish; Prep chopped pumpkin, refrigerate and store in an air tight container, so come salad time, you can just throw it in a pre heated oven and 30 minutes later, you’re ready to go. Or, even better, if you’re super organised and up for some meal planning, incorporate roast pumpkin at dinner the night prior, sneak some leftovers into the fridge and simply reheat in the oven for a few minutes. Hope you guys really love this fun spin on the usually humble Tuna Salad. And of course, if you’re Vegan or just not into Tuna, it works equally well with oven roasted Sea Salt & Turmeric Chickpeas xx

Ingredients
(Serve 1)
1 can Tuna in Extra Virgin Olive Oil, drained
2 generous handfuls spinach leaves
1 cup, chopped pumpkin
1tsp Extra Virgin Olive Oil
1/2 cup red grapes, chopped
6 Kalamata Olives, sliced
1 carrot, grated
1/2 cup purple cabbage, finely sliced
1 tomato, diced
1tbs Apple Cider Vinegar
Juice of half a lemon
Sprinkle of Sea Salt

Directions
1. Pre heat the oven to 190, line a baking tray with baking paper. Spread the chopped pumpkin out on the tray, drizzle with 1tsp Olive Oil, mix well to coat evenly, sprinkle with sea salt and transfer to the oven for approximately 30 minutes or until golden and slightly charred.
2. In the meantime, assemble salad. In a medium sized serving bowl, combine spinach leaves, cabbage, olives, grapes, tomato and carrot, mix well to combine.
3. In a small mixing bowl, whisk together the ACV, lemon juice and a good sprinkle of sea salt. Pour over the Salad and mix well to combine.
4. Once the pumpkin is ready, add to the salad and fold in gently to combine. Add some cooked brown rice or quinoa to make this

Skin Soothing Beauty Bowl

Skin Soothing Beauty Salad

Recently, I put a post up (on Insta) detailing the benefits of nourishing your skin from the inside out. Today, I thought I’d elaborate on why it’s so effective, as well as share the full Recipe for this Clean, Skin Soothing Beauty Bowl.

Though I’m the first to admit, I love treating my skin with beauty products on the outside, as we all know, you can’t get very far without first working on the inside. I can attest to this first hand after a few years ago turning to an amazing Integrative Dermatologist to clear up a case of Dermatitis and gain insight into occasional Adult breakouts. He confirmed what we intuitively know, and used a three pronged approach to treat and heal my skin; Reduce Stress, Identify & Eliminate Food Triggers, as well as apply targeted (Magical) Topical Treatments. Since then, I have seen this same approach repeated from countless Wellness Experts in my own research. And on my personal journey to clear skin, I’ve found, that what you eat truly does have the biggest impact on your skin.

Below, is the Recipe for my Skin Soothing Beauty Bowl, and here’s how it works to nourish your skin. Start with a good base of Greens, such as Spinach or Kale. Greens are filled with Vitamin A (aka Retinol), Vitamin C and Antioxidants such as Vitamin E, Beta Carotene and Chlorophyl. Next in line are the Good Fats, not too much, just a little Avocado, in which the Good Fats work to plump and hydrate the skin. As well as a sprinkle of Hemp Seeds which are high in an Omega 6 called GLA, which unlike most Omega 6 fatty acids contains anti inflammatory properties, Hemp also contains Omega 3s which are anti inflammatory in their own right. Together, Hemp Seeds have the perfect ratio of Omega 3s to 6s. Hemp seeds are also high in Magnesium which work to calm the Nervous System.

Which leads us to including anti oxidant rich foods which work to protect from inflammation & redness, foods with calming, anti inflammatory properties such as Turmeric, Sweet Potatoes and Superfood Veggies such as Broccoli. Next, we add in some veggies rich in a high water based content, such as Cucumbers (I also LOVE to use celery, though it’s missing here). And lastly, a good splash of Apple Cider Vinegar, known for its support of good digestion and gut health, and we all know good Gut Health is where good skin begins. And so here we have one hard working, skin saving Salad. If any of the ingredients disagree with you, of course switch them for ones which work best for you xx

Skin Boosting Beauty Salad

Ingredients
(Serves 1)

1 cup broccoli florets
1-2tsp Extra Virgin Olive Oil
1-2 generous handfuls of Spinach, roughly chopped
1/2cup organic chickpeas, rinsed and drained
1/2tsp turmeric
Sprinkle of Pink Himalayan Sea Salt
1/2 Lebanese Cucumber, sliced
1/2 Zucchini, grated
1 tomato, diced
1tbs Hemp Seeds
1tbs Apple Cider Vinegar
Juice of half a lemon

Directions
1. Pre heat the oven to 180 degrees. Line two baking tray with baking paper.
2. In a medium sized mixing bowl, combine the potatoes and 1tsp Olive Oil, mix well to combine. Spread out evenly on baking tray and transfer to the oven. Meanwhile, using the same mixing bowl, combine the broccoli with 1tsp Olive Oil plus a sprinkle of Sea Salt, mix well to combine. After 20minutes, add the broccoli to the same baking tray, spreading spaciously so the veggies don’t steam themselves and transfer to the oven for a further 10 minutes. Wipe bowl clean and combine the chickpeas, turmeric and a light sprinkling of sea salt. Add tray to the oven for the last 5-7 minutes of roasting or until all the veggies look golden / charred and crispy. This may take a little longer or shorter depending on the strength of your oven.
3. Compile your salad in a medium sized serving bowl, staring with the spinach, grated zucchini and cucumber. Add the roasted veggies, chickpeas, chopped tomato and avocado. Sprinkle with Hemp Seeds, a splash of ACV, lemon juice and a good sprinkle of Sea Salt xx

Caramel Rice Crispy Bliss Balls

Treats Caramel Rice Crispy Balls

It’s been a long time since I’ve written. So much so, that the last time I wrote, I described myself as Mother of 2. Let’s just say, I had some editing to do. One Mother Of  Three later, and here I am, drawn back to this space as if I never left. I guess the path back often takes time, and yet, there’s this strange feeling that no time has passed at all. Against the odds, with my toddler painting beside me and my 2 older children home schooling, one might say it’s not the most practical time to return, but when it’s meant to be, not much will stand in your way.

Painting

More to the point, this Recipe came about in attempt to reconcile too much Vegan Chocolate over the Mother’s Day weekend. And to remind myself (and my children), that other flavours do exist. Enter Salty, Chewy, Crispy, Caramels. I can always vouch for them when I can’t tear my husband away, and literally have to hide a seperate stash so we don’t go through them to quickly! I hope you’re convinced and love them as much as I do xx

Treats Caramel Rice Crispy Balls Process

Caramel Rice Crispy Bliss Balls

Ingredients
(Makes approximately 24-28 small Balls)

12-15 Medjool Dates, pitted
1/2 cup shredded coconut
1/2 cup raw cashews
1/2 tsp Pink Himalayan Salt
1cup Brown Rice Crisps / Puffs

Directions

1. Combine all the ingredients except for the Rice Puffs in a high speed blender. Blend until a rough, crunchy looking cookie dough mixture forms.
2. Transfer the mixture to a large mixing bowl, add the Rice Puffs and gently mix to combine (this can be tricky but persist until Rice Puffs are fairly evenly distributed).
3. Roll the mixture into bite size balls (around 1tbs per Bliss Ball).
4. Store in an airtight container either in the Refrigerator, or for a longer shelf life, the Freezer (my preference always) xx

Treats Caramel Rice Crispy Balls

Heavenly Crunch Salad with a Citrus Tahini Dressing

Heavenly Crunch Salad with Tahini Citrus Dressing

I know at fist glance this salad might appear a little complicated, or at best, too much effort. But, in fact, it’s actually really simple. All you need is a couple of key ingredients on hand. When I’m grating carrots for my girls, I like to set aside a little extra for myself, then, while I’m at it, I grate some beetroot, douse them both in lemon juice and store them separately in the fridge, ready to go. And, if there’s one grain you choose to prep for the week, make it quinoa. It’s an excellent option for sustained energy, plus, it bulks up virtually any salad. Besides the fact that Brussels Sprouts are highly nutritious and pretty delicious, in this recipe, I’ve included them for that extra crunch. That said, if you don’t have the luxury of an oven at work, leave them out and try some added protein instead. The beauty of this salad is, it’s a great base with a killer dressing, you can add grilled chicken or fish at night, or some flaked salmon or tuna for lunch (in which case it’s likely you’ll have leftover salad). Whichever way you choose to enjoy it, enjoy it knowing you are nourishing your body from the inside out xx

Heavenly Crunch Salad with a Citrus Tahini Dressing
Recipe by Shelley Kamil
(Serves 1 generously)

1 handful spinach leaves
¼ cup grated beets
¼ cup grated carrots
3-4 broccoli florets, finely chopped
1 handful alfalfa
2 radishes, finely slices
½ cup cooked red quinoa
½ cup organic chickpeas
¼ avocado
4 brussels sprouts, sliced to quarters
½tsp sesame oil
1tbs sunflower seeds
1tsp white sesame
1tsp black sesame
Dressing
1tsp tahini
½tsp sesame oil
1tbs ACV
1tbs Ponzu Sauce
3tbs freshly juiced orange

Directions
1.
Pre heat the oven to 180-200 degrees. Line a baking tray with baking paper.
2.
In a small mixing bowl, whisk together the dressing ingredients.
3. Spread the Brussels Sprouts out evenly on the baking tray, drizzle a little sesame oil over them, mix to coat evenly, sprinkle with sea salt and transfer to the oven for approximately 12 minutes or until golden and crispy (keep and eye on them to avoid burning)
4. In a large mixing bowl, combine the spinach, broccoli, radishes, alfalfa, quinoa and chickpeas, reserve a little dressing then pour the remainder over top, mix together well.
5. To assemble the salad, transfer the mixture into 1 or 2 serving bowls, add some grated beets, carrots, avocado, a sprinkle of seeds and an extra drizzle of dressing xx