Plum & Basil Sandwich

This is one of my favourite sandwiches to have. Sometimes if I’m feeling lazy to cook, this sandwich is awesome because it fills me up without making me feel like I’m going to explode.

Here’s what you’ll need:

2 slices of rye bread

1 plum (stone removed and sliced)

1 tablespoon of tahini

Fry’s chunky strips

A handful of basil leaves

Cherry tomatoes

It’s pretty straight-forward, everyone knows how to make a sandwich, you just throw everything together. The plums are an interesting addition because you’d think, they might not work but they add a sweetness to the sandwich without it feeling overwhelming or tasting weird. Tomato and basil has always been one of my favourite combinations. In fact I try to eat tomatoes in almost every sandwich I make because of their anti-carcinogenic effects. This is a sandwich that packs nutrition and delivers on taste, at the end of the day, when we eat, our goal should be to fuel our body on quality so that it performs better.

What are some of your favourite sandwich combinations?

 

Buttah baby…

Buttah not butter… it’s smoother, creamier, melts in your mouth and is most probably a word that was invented by some crazy scientist who found the formula to perfect buttah! I’ve been searching all over for coconut butter. I am obsessed with coconuts and wherever I went, all they had was coconut oil (I love that too but I said buttah!) A few weeks ago I read up on how to make coconut butter and even though I don’t own a food processor or a Vitamix, I decided to try it out with my blender.  Thirty minutes later I had smooth creamy coconut butter with a hint of vanilla (another favourite of mine,) and spurred on by this enthusiasm, I decided to make a second batch for my friend, my brother in law and sister. Surprisingly I haven’t been tempted to eat it off a spoon. On bread and in smoothies…well that’s another story. I’ve kept myself from polishing off a jar by thinking about the 5kg that I still have to drop 😦 it’s a lot harder when you’re trying to sculpt existing muscle. My butt and thighs are pretty stubborn!

 

Place all your ingredients in a blender and pulse for five minutes until the dessicated coconut has incorporated into the oils. It’ll look a bit lumpy but don’t panic, it will work out!

Run your blender and keep an eye on it so that it doesn’t overheat or come dangerously close to burning out!

Keep checking (and tasting) with a spoon until you have a smooth, warm liquid. This is the part that requires the most patience because you have to keep blending until the liquid is absolutely smooth. No one enjoys grainy buttah!

Once your butter is completely smooth, pour into glass jars and place in the freezer to set for 15 minutes, after that the coconut butter can be stored in the fridge or a cool dry place.

Enjoy this on toast, porridge, smoothies, on its own. It is pretty yummy! For a toasted coconut butter, lightly toast the coconut in a medium sized frying pan keeping an eye on it so it doesn’t burn. Then repeat the same method. The toasted coconut butter has a richer nuttier flavour. My guinea pigs (my bestie, my brother in law,) preferred it to the plain coconut butter. I love both, it was hard to part with these buttahs!

 

Breakfast Smoothie

I love smoothies! I am not a huge fan of having solid food in the morning. It’s all about finding what works for you and for me,solid food in the morning usually has me feeling sluggish, maybe a tad grumpy and ready to go back to bed! This smoothie is a great way to refuel after a workout. I typically have it after my morning workout and sometimes during the day if I don’t feel like eating anything too heavy. It’s super yummy, dairy free and vegan. I am having such fun transitioning from vegetarian to vegan, I can’t believe I didn’t do this sooner!

Here’s what you’ll need:

1l apple juice

1 banana

1 avocado

2 tablespoons moringa leaf powder

a handful of oats (adjust according to desired consistency, not too much though, we’re not making porridge!)

Here’s why I love this smoothie:

Bananas have a high content of potassium, potassium is an important electrolyte that maintains good cardiovascular health. It lends to maintenance of blood pressure and heart function via the electrical impulses that travel through your body. The conduction of these impulses are what keep cardiac muscle contracting [i.e. your heart beat] at a normal rate and without potassium (lack of potassium is called hypokalaemia, I’m a qualified biomedical scientist, geeky side coming out…) your heart rate will display irregularity and let’s be honest the only time one’s heart should display irregularities is when watching James Franco :-p Bananas are also a great source of fibre, that’s why they’re a favourite of so many runners.

When I was a child I hated avocados, now I can’t get enough of them, I’m obsessed with avocado oil as well. I love avos in guacamole, face masks, on their own, on top of black beans but especially in smoothies.  Like bananas, they are also an excellent source of potassium but I love them for their meaty texture chockfull of monounsaturated fat which boosts your heart health and lowers your risk of stroke and heart disease. I also love that it’s packed with vitamin B6, folic acid and vitamin E, a great one for beautiful skin that screams ‘I have a breakfast smoothie everyday!’

Moringa leaf powder is a new addition to my smoothies. My mum has been buying it for almost a year and I never paid attention to it until now.  If you’re anaemic, morning powder can provide you with that boost you need to get your body producing oxygen rich, iron loaded power red cells. It can help in boosting your energy and your stamina. Word of caution; I’ve read that it can also prevent pregnancy so if you’re like me and you’re not trying to fall pregnant or you’re single and not ready to mingle then by all means add this to your smoothie, otherwise steer clear!

Oats are added to add more fibre and bulk to the smoothie. This is a breakfast smoothie therefore it is important to make it as nutrient rich as you can. Oats are high in iron and lower your LDL (low density lipoproteins which are your bad fats that clog your arteries.) They also contain beta-glucans which strengthen your immune system against bacteria, viruses, fungi and parasites. I typically have a big glass of this smoothie and find it very filling. Let me know if you try it, I’d love to know what you think!

*I have a soft spot for James Franco, if you look like him, I might have a soft spot for you too 😉

Green beans and radishes on a bed of spicy brown rice and Fry’s thick cut chunky strips

In this post I’ll be sharing a recipe of one of my favourite things to eat: green beans and radishes on spicy rice. This recipe is great if you do meal prepping as it yields a large quantity. It freezes well without losing flavour. Quick plug for Fry’s…they are my favourite brand of vegetarian/vegan frozen foods. I’ve been a vegetarian for 2 years and 1 month. I am currently transitioning to vegan and I love that Fry’s provides food that is free from genetic modification, MSG (it really does taste good, no trick chemicals needed,) artificial colourants or preservatives. It’s also been a great way for me to get my protein intake, something I had been struggling with. On to the recipe…

Processed with VSCOcam with f2 preset Green beans and radishes on a bed of spicy brown rice with Fry’s thick cut chunky strips

  • 1kg green beans
  • 500g radishes
  • 380g (1 box) of Fry’s Thick Cut Chunky Strips
  • 2 tablespoons of Mrs. Balls Chutney
  • 1 tablespoon of Ina Paarman’s vegetable seasoning
  • salt and black pepper to taste

Check your green beans for any that may be bruised and discard those. Top and tail the beans and blanch them in boiling water. Cut the radishes in slices. Coat the vegetables with sunflower seed oil and the vegetable seasoning. Heat a large frying pan and place all the ingredients in the pan, fry until the chunky strips have cooked through and serve on top of the rice.

Spicy brown rice

  • 1 teaspoon of garlic
  • 1 teaspoon of cayenne pepper
  • 2 tablespoons of chilli paste*
  • 2 tablespoons of tomato paste
  • 2 cups  brown rice washed and drained
  • 2 cups of a tomato and onion mix*
  • 3 cups of vegetable broth

In a large frying pan, add about 2 tablespoons of sunflower seed oil. Once the pan gets hot, fry the rice until it has browned or you hear a faint popping noise. Once the rice has browned add the garlic, the chilli paste and cayenne pepper making sure to coat the rice evenly. Add the tomato and onion mix, the vegetable stock and the tomato paste and leave to simmer for five minutes on the hob. Remove from the hob and place in a preheated oven (180 C) for fifteen minutes. After fifteen minutes stir the rice and cook for an additional 15 minutes. If you find that your rice is not soft after the cooking period, add a little bit of liquid and cook for another 15 minutes. You’ll be left with soft, very spicy rice. *I make my chilli paste from  scratch using habañero chillies and a little bit of onion, if you want something milder use jalapeños. My tomato and onion mix is also made from scratch. I whizz up 2 tomatoes and 1 onion in the blender with water.