Roasted Brussels Sprouts and Butternut Squash Salad.

Salad that will keep you healthy, full and out of hibernation all winter long. butternut aquash, brussels sprouts are very nutritious.

Butternut squash has a low glycemic index, which meas thats its carbs are digested more slowly. Butternut squash is rich source of fibre, one serving contain around 2.8 gm of fibre.

Nutrient rich brussels sprouts are high in anti-oxidants, vitamin C,K and are good source of fibre.

Dried cranberries and pumpkin seeds are rich source of antioxidants, fibre, potassium and magnesium. these facrors make them ideal for diabetes.

Ingredients

• ▢1 1/2 pounds butternut squash peeled and ¾ inch diced
• ▢2 tablespoons + 1/4 cup olive oil divided
• ▢2 teaspoons Kosher salt divided
• ▢1 teaspoon coarsely ground black pepper divided
• ▢3 tablespoons dried cranberries or raisins
• ▢3-5 shallots/ or 1/2 red onion
• ▢6-8 cups arugula or mixed greens
• ▢1/2 cup walnut halves toasted
• ▢1/4 cup shaved Parmesan cheese

INSTRUCTIONS

Preheat oven to 425°F. Spray a large sheet pan with oil.

In a large bowl combine the brussels sprouts, butternut, onions, thyme, olive oil, 1/2 teasppon mixed herbs, 3/4 teaspoon salt and pepper and arrange the vegetables onto the baking sheet in a single layer.

Bake 40 minutes, or until the vegetables are roasted and tender. Build the salad by placing the rocket/kale, roasted vegetables in a bowl and layer on dried cranberries, pomegranate and feta cheese.

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SEEDED CRACKERS

Delicious super crispy crackers packed with plant- based protein and healthy fats. Seeds are loades with fibre, Omega 3 fatty acids and protein.

Makes 16 crackers
INGREDIENTS
½ red pepper, roughly chopped
75g sunflower seeds
150g flaxseed
1 garlic clove, minced
1 tomato, chopped
1 nori sheet, crumbled or 1 tbsp nori flakes
60g sundried tomatoes
2 tbsp sesame seeds
2 tbsp hemp seeds
1tsp sea salt
1tsp ground cumin
1tsp ground coriander
pinch of cayenne pep

METHOD
Preheat the oven to 150C.
Place the pepper, sunflower seeds and flaxseed into the food
processor and process to break up. Add all of the remaining
ingredients and process again to combine. Spread the mixture
thinly onto non-stick baking parchment. Placing another sheet
of baking parchment on top, roll the mixture thinly. Place onto
a baking tray.
Shape into a rectangle and mark into 16 squares. Bake for
30-45 minutes until golden and crisp. Enjoy two crackers
topped with sliced avocado, hummus, on the side of any salad
or with a warming bowl of soup.

Greek chickpea salad

Greek salad is low in calories and nutrient dense, enrich with flavours. This salad contain phytonutrients, antoxidants and vitamins wich reduces the risk of certain chronic diseaes like heart diseaes and cancer. I also used beans and chickpeas that provide protein and make it filling meal for lunch OR served on its own. The best part of this salad is that there is NO cooking required,yes just throw all ingredients once and toss them with dressing.

Ingredients

• 1 cucumber
• 1 fresh tomatoe ( or cherry tomatoes 8-10)
• 1/2 yellow bellpepper
• 1 red onion, sliced thinly
• 1/2 cup parsley
• 1/2 pitted kalamata olives
• 1/2 can chickpeas
• 1/2 can red kidney beans
• 1/3 cup feta cheese

For dressing

1/3 cup olive oil

1tablespoon mixed herbs

1/3 cup lemon juice

1 teaspoon garlic powder

pinch of salt and freshly ground black pepper

How to make

Whisk togather all dressing ingredients in a jar or jug.

In a large bowl, add all salad ingredients and drained chickpeas, toss with dressing.

Now add feta cheese and combine well.

Enjoy immediately or place in the fridge for later.

Red kidney beans burger

If you are looking for meatless recipes, here is burger recipe with vegetarian touch. These veggie burgers with red kidney eans and quinoa are hearty, filling and taste pretty darn amazing. Simple, easy to make and requires just few ingredients and I am sure most of them are in your kitchen pantry. So let’s start

ingredients

• 2 cans of red kidney beans
• 1/2 cup cooked quinoa
• 1 tsp cumin powder
• 1 tsp chilli powder
• 1/2 tsp salt
• 1/3 cup freshly chopped parsley
• Olive oil

how to make

Blend all ingredients together until you get smooth consistency.

with wet hands, shape the mixture into patties form around 2 cm thick.

Bake the patties around 20 minutes.

If you want to fry them, add 2 tsp of olive oil in a pan over medium heat, add your patties and cook for about 4-5 minutes from each side.

you can serve with salad or assemble them in burgers with lattic, tomatoe slices, onion rings and slicd avocado.

Grilled fish with vegetables

Fish is very healthy food, rich in protein and heart protective fats like omega-3- fatty acids. Health professionals often recommend that people eat fish at least oce or twice a week.

This mediterranean style fish recipe make a tasty and healthful weeknight meal.

Easy and healthy meal with very little effort, requires very few ingredients.

1 medium sweet potato

1/2 cup Mushroom slices

2 red, orange and/or yellow bell peppers, trimmed, halved and seeded

1 medium red onion, cut into 1-inch wedges

1 tablespoon extra-virgin olive oil

½ teaspoon salt, divided

½ teaspoon ground pepper

1 ¼ pounds salmon fillet, cut into 4 portions

➡️➡️➡️ How to make

Preheat oven to 400F.
In a small bowl mix Italian seasoning, paprika, garlic powder, salt, and pepper.
Cut sweet potato, peppers, and onion into 1/2″ cubes. Place all vegetables on the baking sheet.
Add half the spice mixture, 1/2 tbsp olive oil (reserve remaining oil and spices for the salmon) and mix thoroughly to coat all the vegetables.

Place the vegetables and the salmon pieces, skin-side down, on the grill. Cook the vegetables, turning once or twice, until just tender and grill marks appear, 4 to 6 minutes per side. Cook the salmon, without turning, until it flakes when tested with a fork, 8 to 10 minutes.

For a complete meal, you can pair this salmon and veggies with homemade sweet potato gnocchi, cilantro lime rice or quino.

Spiced carrots and lentil soup

Spiced carrot and lentils soup is perfect for colder days, nutritious, filling and packed with flavours. To add a twist on the traditional carrot and lentil soup, we add lots of warming spices as well. Cook a big batch of this filling soup and freeze leftover for speedy lunch or dinner another day.

I used roasted garlic and cherry tomatoes as topping and believe me this is game changer.

ingredients

• 1 cup red lentils
• 1/2 cup carrots coarsely grated
• 1 medium sized onions finely sliced
• 5-6 cloves of garlic minced or grated
• 1 teaspoon coriander powder
• 1 teaspoon chilli powder
• 1/2 teaspoon salt
• 1 /2 teaspoon cumin seeds
• 1 litre vegetable stock
• 2 table spoon olive oil
• 4-5 cherry tomatoes
• Bread or naan for serving.
• 1 handful fresh coriander leaves

How to make

Peel and roughly chopped all vegetables and rinse lentils.

Add 1tsp butter in a large pot, add cumin seeds and fry for 1 minute, then add onion and garlic, cook until fragrant.

Now add carrot, lentils, chilli powder, coriander powder, stir well, cook for just one minute, add vegetable broth and bring to boil.

Turn down the heat and let simmer for 15-20 min, season with turmeric, salt to tast. Soup is done when carrots and lentils are cooked and blend with an immersion blender or in a food processor.

Serve with freshly chopped coriander, roasted garlic and cherry tomatoes topping and enjoy with crispy seeded bread or sourdough.

Homemade Falafel salad

Craving a salad but something hearty ??Falafel salad with home made hummus and fresh salad will do the trick. This falafel mixture can be asily made in air fryer or you can bake or fry it. its all your own preferences.

ingredients

• 1 cup dried Chickpeas (2 cans of chickpeas)
• 1/2 cup parsley
• 1 medium sized red onion
• 4 garlic cloves
• 1 teaspoon cumin seeds
• 1 teaspoon baking powder
• 4 table spoon chickpea flour
• Oil for frying (optional)

How to make

Preheat oven to 375°F. Spray a baking sheet with oil.

Put all ingredients in the food processor except flour and blend untill the mixture is well blended, but avoid making pureed

Transfer the mixture in a large bowl and now add flour and baking powder and mix well.

Now make balls about the size of heaping tablespoon, place the tray in a fridge for about an hour

Bake 10-12 minutes, flip patties and bake for another 10-12 minutes or until falafel are golden and cooked through.

Serve with salad or in a pita wrap, I like to eat these on their own, with a sauce or dip (can’t go wrong with hummus or tahini).

For Hummus recipe

Easy Dip Recipes

Creamy cucumber salad

This classic creamy cucumber salad is an easy summer side dish made with sliced cucumber, onion and radishes toassed in a tangy sauc with fresh dill. Light, healthy and fresh and staple at any picnic, barbecue and takes just 10 minutes

Ingredients

2 English Cucumer thinly sliced

1 red onion thinly sliced

5-6 Radishes sliced

1/2 cup yogurt

1/3 cup sour cream

1/4 cup chopped fresh dill

salt and peppers

How to make

First make dressing by adding yogurt, sour cream and dill, combine well untill you get smooth creamy consistancy.Add salt and balck peppers.

Now add cucumber, red onions and radishes and tossed untill well coated.

Keep in refrigertor for at least 1 hour for best taste.

Some other variations on this recipe

Omit onion

Add tomatoes

You can add fresh mint or coriander in place of dill

Substitute sour cream with plain yogurt and add lemon juice.

Green lentil ( Mung beans) salad

Lentils are underrated food, although they are inexpensive way of getting a wide range of nutrients. Lentils are loaded with fiber, good for our gut health and heart healthy.

Green mung is high in important minerals, vitamins protein and fiber and known as one of the best vegetarian superfood. Green mung beans have low Glycemic index and good for diabetics, as they lower insulin resistance and cholesterol levels.

This salad is easy to make with just few ingredients and suitable for vegan and also gluten free.

Ingredients

1 cup green lentils ( green mung), you can also use pre cooked lentils

1/2 cup cucumber finely sliced

1 fresh tomatoe finely sliced

1 red onion finely sliced

1 /4 cup fresh parsley

1/3 cup feta cheese ( you can use vegan feta)

FOR DRESSING

1/3 cup lemon juice

1/4 cup olive oil

2 garlic cloves minced or grated

1 teaspoon salt

1 teaspoon black pepper

Instructions

Bring a large pot of water to boil and cook lentils until tender or according to package directions.
Once cooked, strain and rinsed with cold water to cool and set aside.

Prepare dressing by combining all ingredients.

In a large bowl add cooked lentils, veggies and drizzled with dressing. Toss all together and sprinkle feta cheese.
Serve as light lunch or as a side dish.

Roasted chickpeas

These roasted chickpeas are cheap and easy to make . Perfect as garnish, in salads or as a snack.

Chickpeas are an excellent source of protein, iron and fiber. A cup of chickpeas provides almost one- third of an adult daily protein needs and 12.5 gm of fiber.

ingredients

2 cans of chickpeas

1 teaspoon paprika powder

1teasppon garlic powder

1 tablesppon olive oil

pinch of salt and pepper

preparation

Pre heat the oven to 400 F

Drain and rinse can of chickpeas and now dry the chickeaps to make them more crunchier.

In a separate bowl, add dried chickpeas, salt , pepper, paprika powder, garlic powder and olive oil. Toss well to coat evenly.

Spread chickpeas out on a parchment paper lined baking sheet

Roast for about 15-20 minutes, or until crispy and brown .

what should you do with roasted chickpeas

you can use as toast topping along with avacado, fresh tomato and feta cheese .

use them in any of these recipes

Roasted chickpeas salad with couscous and kale