Archive for lunch

creamy dairy free leek & potato soup

Creamy Dairy Free Leek and Potato Soup - nu roots nutrition

Hola mis amigos! Long time…yet again. Part of me feels the need to apologize for dropping off the face of the planet and yet somehow I’m proud of the fact that I have been able to devote most of my time and energy into learning how to be a mama. Alas, it is time to get back to work, so I’m going to try and jump right in. Any mama of a toddler knows time must be used wisely.

Leek and potato soup has always been one of my faves, but dairy and I are ‘friends off’. It doesn’t agree with me or my son, so despite my love for (organic, grass-fed) butter, cheese and cream, it’s currently no go in our house.

It’s been a lot of trial and error to get the right level of creaminess in my leek and potato soup, and my friends I think I’ve found the missing link….macadamia nuts!

I love macadamia nuts! What’s not to love? They contain:

  • Vitamin E: boosts fertility and protects essential fats
  • Selenium: anti-cancer miracle mineral
  • Monounsaturated fats: “good” fat
  • Fibre: get the bowels moving
  • Protein: sustain your appetite, repair muscles

Creamy Dairy Free Leek & Potato Soup Recipe

Ingredients

as always choose organic if possible

  • 2 leeks
  • 2 tbsp virgin coconut oil
  • 3 medium potatoes
  • water or broth (vegetable or bone broth)
  • 1/2 cup almond milk
  • 1/4 cup macadamia nuts
  • sea or rock salt, to taste
  • pepper, to taste

Instructions

  • Wash the leeks well and slice down the middle, lengthwise. Then chop in 1/4″ slices using the white and light green portions only.
  • Gently heat coconut oil on the stove (med low) in a sauce pan, when warm add leeks and saute until soft (a few minutes).
  • Wash and chop the potatoes in 1″ cubes. You can leave the skins on if they are organic. Add them to the pot when the leeks are nice and soft.
  • Add water or broth to the pot, just enough to cover the potatoes, or slightly less if you like a thicker soup. Please do not use commercial bouillon cubes, they are usually full of hydrogenated fats and MSG (which can be hidden under other names). If you want to use a bouillon cube buy it at a health foods store, make sure it’s organic and has no funky ingredients. Alternatively you can make your own vegetable or bone broth (bone broths are incredibly nutrient dense and super healthy for joint health). Or feel free to just use water and add extra seasonings (herbamare or other sea salt & herb blends).
  • Once everything is thoroughly cooked, about 10 minutes, remove from heat.
  • In a blender, blend almond milk and macadamia nuts to form a nut “cream”.
  • Add the soup to the blender, and blend (you may do this in batches if you have a small blender), alternatively you can use an immersion blender and just add the cream to the sauce pan.
  • Season as you wish with salt and pepper, then serve.

quiche-wa

quiche-wa - a quinoa quiche : nu roots nutrition

Get it?…a quinoa (keen-wa) quiche, it’s is my best attempt at being cute & creative for today. Recently I stumbled across a delicious looking quinoa & egg dish baked in the cutest little muffin tins on Pinterest. However, I had to do my holistic nutritionist thing and I tweaked it a just touch to make it a little more wholesome and complete in my books. It was a hit at home, and even though I don’t have cute little muffin tins, nor I am by any means a photographer, I wanted to share it with you!

This dish could be breakfast, lunch, dinner or a snack! It is great to have around the house when you are needing a good dose of high quality protein, which seems to be ALL the time when you are building a mini human.

First you are going to have to learn to cook quinoa, the most amazing whole, gluten-free grain ever. It it incredibly versatile, delicious and nutrition packed. It is the only grain that is a complete protein, plus it’s got anti-stress magnesium and happiness inducing tryptophan. Here’s what you do…

How to Cook Quinoa

  • 1 cup dry quinoa (white, red or black – or a combo of all 3)
  • 2 cups water (filtered or spring, ideally)

Soak the quinoa in water for 10 min (or overnight)*, then strain in a fine wire strainer and rinse thoroughly to remove the bitter outer coating. Add rinsed quinoa to pot. Add 2 cups water, cover (no need to stir) and bring to a boil. Reduce heat and let simmer for 15-20 min, until all the water is absorbed and the quinoa is fluffy.

*Only do this if you have time, otherwise you can just rinse it well in a wire strainer to remove the bitter outer coating. Soaking increases quinoa’s digestibility, but is not 100% required if you are in a time crunch. One of the benefits of quinoa (over brown rice) is that it takes so little time to prepare so don’t let this discourage you.

Note: Golden quinoa cooks slightly differently, it is 1 cup rinsed golden quinoa to 1 cup water, and you let it simmer for 10 minutes with the lid on.

And now, for the main event…

Quiche-wa

Ingredients:

  • 2 cups cooked and cooled quinoa (you can cool it in the fridge or freezer to speed this up if you like)
  • 5 whole free range organic eggs, whisked
  • 1/4 cup milk substitute (or organic cow or goats milk, if well tolerated)
  • 3 cups diced veggies (any – I used broccoli, cauliflower, bell pepper, spinach, mushrooms)
  • 2 small or 1 large onion, diced (I sautéed mine in 1 tbsp virgin coconut oil for extra flavour)
  • 1/2 cup shredded organic cheese (I used a herbed goat cheese, dairy free cheeses will also work for this recipe)
  • about 1/4 tsp each chili flakes and cayenne pepper (or to desired spiciness)
  • 1-2 cloves pressed garlic
  • 1/2 tsp each sea (or Himalayan rock) salt and fresh cracked pepper

Directions:

  • Pre-heat your oven to 350 F.
  • Place eggs in a bowl and whisk until blended.
  • Sauté your onions in 1 tbsp virgin coconut oil (if desired), or just leave them raw.
  • Stir in veggies, spices, cheese and quinoa (all other ingredients).
  • Grease a muffin tray, or pie dish with a touch of virgin coconut oil.
  • Scoop quiche-wa mixture evenly into muffin tins or pour the whole batch in your pie dish.
  • Place in the oven and bake for about 40-50 minutes. (Sorry! All the gauges for the dials on my oven are illegible…I guessed it to be about 350F. The original recipe called for 40 minutes, mine took about 50…)
  • Remove from oven and let cool in muffin tin or pie dish.
  • Using a knife, release the edges of the quiche-wa (slice if in pie dish) and remove.
  • Serve and enjoy! It is delicious on it’s own, or you can also add chopped cherry tomatoes and sliced avocado for extra yumminess.

PS – Do you pin? If so, follow me on Pinterest! What a fabulous way to organize all the great things you stumble across on the world wide web!

gluten free buckwheat crepes

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I know I have already posted the best ever weekend breakfast, but I’d be lying if I didn’t say this recipe was up there…perhaps even tied for best ever. My hubby and I discovered a fantastic crepe restaurant while he was studying in Gotland, Sweden last year. We drank red wine and pigged out on both savory and sweet buckwheat crepes, then rushed home to discover how we can make them on our own. The rest my visit, we must have made 6 or so batches of gluten free buckwheat crepes, we were obsessed! Crepes for breakfast, lunch, dinner and dessert…these were (and still are) our favorite combos. I hope you enjoy them as much as we do!

Gluten-Free Buckwheat Crepes 



Ingredients:

  • 1 cup gluten-free buckwheat flour (you can grind it fresh in your vitamix with whole buckwheat or just buy ready made buckwheat flour)
  • 1/2 teaspoon salt
  • 1 1/4 cups dairy free milk substitute (I use whatever is on hand, oat milk, almond milk, coconut milk etc.)
  • 3 large eggs
  • 4 tablespoons melted butter

Directions:

  1. Melt butter in a non-stick ceramic or cast iron pan.
  2. Mix the rest of the ingredients in the blender, adding butter when melted, leave a little on the pan for the first crepe (you may need a little more to grease the pan later, but I found usually once is enough if you have a good pan).
  3. Make sure the pan is fairly hot before you pour the first crepe. Usually a medium temp will do.
  4. Each crepe will use about 1/4 cup of batter. Pour batter onto the hot pan, then pick up the pan and swirl it around, spreading it thin and evenly along the bottom of the pan. Cook each side for about 1 minute, until lightly browned. Transfer to a plate and repeat until you run out of batter. Should make about 8 crepes.

Note: You can freeze extra crepes for up to 2 months in a freezer bag.

Raw Chocolate Banana Breakfast (or Dessert) Crepes

Per crepe:

  • spread a thin layer of honey & sunflower seed butter (or any nut/seed butter) on to the crepe
  • 1/4 chopped raw banana
  • 2 tbsp chopped raw walnuts
  • a drizzle of simple raw chocolate sauce
  • Optional but highly recommended additions
    •    probiotic organic yogurt – I like sheep yogurt the best (for nutrition and digestion)
    •    other chopped fresh fruits – apples, pears, strawberries – whatever you have!
    •    hemp seeds

Simple Raw Chocolate Sauce

  • 3 tbsp virgin coconut oil
  • 1 tbsp unpasteurized honey
  • 2 tbsp raw cacao powder
  • Optional – splash of vanilla (or use 1/2 vanilla bean) and sprinkle of sea salt
  • melt ingredients together gently (super low temp) in a sauce pan

Poached Egg & Spinach Crepes

I use my leftover crepes for lunch. Simply add savory ingredients this time, these crepes work either way!

Per crepe:

  • a thin layer of mustard
  • 1-2 tbsp salsa (or sub olive oil and apple cider vinegar for a dressing)
  • 1/2 cup chopped spinach
  • 4 grape tomatoes sliced
  • 1/8th avocado sliced
  • 1 poached egg (boil hot water, drop eggs into boiling water, cook approx. 4 mins – depending on how hard or runny you like your eggs, remove with a slotted spoon and place on top of spinach)
  •  top with sea salt, pepper, chili flakes or hot sauce
  • optional – 2 small slices herb goat cheese or a sprinkle of nutritional yeast

Bust open your delicious poached egg before wrapping the crepe, then dive in and enjoy immensely!!

convenience veg + a protein packed lunch

convenience kale

Every time I go to a new country I am always curious to see how the grocery stores are different from back home. One of the biggest differences here in the Netherlands is the size of the produce department in comparison to the rest of the grocery store. More accurately – there are less processed food aisles. You all know the rule right? Shop only on the perimeter of the grocery store! (Check this video from Michael Pollan).

Now, don’t get me wrong, there are a fair share of junky fast foods in the Netherlands…(um have you heard about fast food from the wall?). Yeah…don’t ask, don’t try…I made that mistake 5 years ago on my first visit to the Netherlands (before I knew anything about healthy food).One of the main things I noticed in the relatively large produce departments is that a significant section is dedicated to what I call “convenience vegetables”. You know, pre-washed greens, pre-chopped broccoli, mini carrots, those kinds of things. In fact, it is rare to buy kale here in it’s whole big leaves, thick stem “normal” form. Occasionally they offer it this way at the farmers market, but most often it comes pre-washed, de-veined, chopped into tiny little bits, and ready to eat. I am most definitely not complaining, I do believe whole and as natural as possible is best, but since discovering ‘convenience kale’ I have to say my consumption has at least doubled. I kid you not, I have been scarfing that stuff straight from the bag…and it is damn good (for real). I must add that kale is an incredible source of vitamin K, vitamin A, vitamin C, iron, calcium, and fibre…it’s basically every nutritionist’s favorite leafy green. (Have you seen “Shit Nutritionists Say”?)

Making your own convenience veggies is something I have always recommended to my clients. Buy fresh, local, organic produce (whenever possible), bring it home, wash and chop it so that it is ready to eat when you are hungry. If you come home starving and making a salad means you wont be eating for 15-20 minutes, then chips and dip are going to be all that much more appealing. On the other hand, if you have veggies and convenience kale all ready to go, your salad is in your mouth within minutes. Or you can dip your convenience veggies into hummus, or kale pesto (recipe coming). This makes achieving the seemingly unachievable 5-10 cups of veggies a day a breeze.

Now, don’t go whining about how your veggies aren’t going to last. Buy what you need for a few days, eat them fast (and you will if they are ready to go!), then go back to the grocery store to re-stock.

Marinated Tempeh & Portobello Mushrooms Salad

Now here is one of my favorite convenience kale recipes for your eating pleasure. Ever since I taught a raw pie making class with the lovely Lindsey from Tasty Living, I have fallen in love with a new snack – marinated portobello mushrooms (it was a raw pizza pie – ew can you imagine them in a dessert pie?). I have since turned this snack and my oh so handy dandy convenience veggies, into one of my favorite high protein lunches.

Tempeh is a fermented soybean product, I want to say “like tofu” but it is really much different, actually better, in consistency, taste, texture and nutritional profile (personally, I am not a big fan of tofu – I much prefer superior fermented soy). To find tempeh you will likely have to visit your local health foods store. You must marinate tempeh, like you would meat, and it will be incredible (cooked or raw). If not, you probably aren’t going to like it. The marinade below is so quick, easy, and delicious.

Fermented soy, like miso and tempeh, has the added benefit of adding good bacteria to your gut, it is higher in protein than non fermented soy, and is easier to digest. Remember, soy is often genetically modified, so you must buy it organic!

Marinated Portobello Mushrooms & Tempeh

1 block tempeh, chopped into 1-2 cm cubes
2 portobello mushrooms
2 tbsp apple cider vinegar (acv)
2 tbsp GF tamari (or Bragg – but I cant find it in the Netherlands :( )
1 – 2 tbsp extra virgin olive oil (evoo)
2 tsp dried basil
1-2 cloves raw garlic, chopped (optional but delightful and bad bacteria killing)

Mix together in a stainless steel or glass bowl and let sit for 8-12 hours.

….and the rest of the salad

1 pint cherry tomatoes, quartered
1 red or other bell pepper, chopped
2-4 cups kale – or “convenience kale”

Add the rest of the ingredients, toss and use the left over marinade as a dressing (add more evoo, acv, and tamari if needed).