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It’s hard to find time to cook at home so it’s important to be armed with easy-to-follow healthy and delicious recipes. Blogger Nicole Lana Lee from uber healthy food site Ola Huna has designed a complete meal from appetizer to dessert that takes an hour or less to prepare! Each dish contains superfood ingredients that ensure you are getting the vitamins, minerals & nutrients your body desperately needs. Healthy 2014 resolution? We have you sorted!
For starters: Vegan Creamy Organic Tomato Soup with Cayenne Pepper & Basil
The fiery heat of this vegan soup can also warm you up in the cooler Spring weather and stave off any flu germs. The zesty taste of basil complements the summer tomato and spicy cayenne, making this soup irresistibly heart-warming and energizing.
What’s in it
- 1 can/bottle/jar organic tomato sauce or 1 cup organic tomatoes boiled and pureed
- ½ cup almond milk, use homemade almond milk or store-bought almond milk
- ½ cup organic vegetable stock
- ½ tsp of cayenne pepper
- pinch of ground black pepper
- 1 tbsp diced onions
- ½ tbsp of extra virgin olive oil
- organic fresh basil leaves
- pinch of Himalayan salt
How to make it
- -Heat the onions with olive oil. Once onions are caramelized, add tomato sauce, almond milk and vegetable stock. Stir everything together.
- -Once mixture is , add basil leaves (always add fresh basil as late in the cooking or they will overcook).
- -Season with cayenne pepper, black pepper, and a pinch of Himalayan salt.
- -Puree in blender or keep chunky according to your preference.
Serves 2/ Prep 15 Minutes
Why you should add Cayenne Pepper to your diet:
- – It curbs your appetite.
- – It boosts your metabolism.
- – It is a great source of vitamin A.
- – It contains capsaicin, which alleviates nasal congestion.
The main event: Anti-inflammatory Mixed Green Salad with Sunflower Seeds, Quinoa and Cranberries
This is a great post-workout vegan lunch as it contains quinoa, a great protein option for vegans and vegetarians which keeps you feeling full and balances your blood sugar levels. The cranberries complement the seeds’ nuttiness and gives the dish a Vitamin C boost. Cranberries are also jam-packed with anti-inflammatory phytonutrients. The chewy, moist and nutty flavor of this salad blends very well with the mildly sweet and tangy dressing.
What’s in it – the salad
- -approx. 250 grams of mixed green leaves
- -1 tbsp sunflower seeds
- -1 tbsp dried cranberries
- -½ cup cooked quinoa- you can use black, red or white, or mix them all together.
What’s in it – the dressing
- -2 tsbp extra virgin olive oil
- -1 tbsp Balsamic vinegar
- -a few drops of freshly squeezed organic orange juice
- – pinch of ground black pepper
- -pinch of Himalayan Salt
How to make it
- -Whisk dressing ingredients together.
- -Assemble all salad ingredients in serving bowl.
- -Mix salad with dressing just before serving.
Serves 2/ Prep 15 Minutes
Why you should add Sunflower Seeds to your diet:
- -They are high in vitamin E.
- -They are a good source of magnesium, which is great for muscle tone and eases fatigue.
- -They contain a lot of selenium, which is cancer-fighting and great for skin and hair.
- -They offer great texture and depth to any salad.
The Grande Finale: Pistachio Coconut Chia Delight Pudding
Coconut puddings are great because they are easy to make, especially since fresh coconut milk is easily accessible in Asia. This light tasting crunchy pudding makes a great pre-summer snack. The chia seeds give the pudding a thicker texture and fill you up- plus they are nutrient-dense: just one tablespoon of chia seeds contains 5 grams of fiber, 3 grams of protein, 2282 mg of Omega 3 and 752 mg of Omega 6 fatty acids! The pistachios have a unique aroma which goes very well with the fresh taste of the coconut milk.
What’s in it
- -5 tbsp of coconut milk, preferably unsweetened (the same kind used to make curries)
- -1 tbsp of Grade A maple syrup
- -1 tbsp of chia seeds
- -2 tbsp of raw pistachio butter (or ½ cup of raw pistachios)
How to make it
- -Blend coconut milk with raw pistachio butter or raw pistachios.
- -Mix in maple syrup.
- -Pour mixture on chia seeds. Stir till chia seeds are immersed evenly into mixture.
- -Leave in fridge for 10 minutes till chia seeds absorb all the coconut milk.
- -Top with pistachio nuts or coconut shreds.
Serves 2/ Prep 15 Minutes
Why you should add pistachios to your diet
- -They are one of the lowest calorie nut options.
- -They are rich in mono-unsaturated fatty acids like oleic acid that prevent heart disease.
- -They are high in antioxidants like Vitamin E, great for clear and glowing skin.
- -They are high in vitamin B6, which boosts your immune system and balances your blood sugar levels and fighting cancer.
Where to Buy What
Most of the items in the recipes can be found at a good grocery store like Great Food Hall or City super; for the more specialty ingredients like organic coconut milk, chia seeds, pistachio butter, raw pistachios, dried organic cranberries, organic sunflower seeds and himalayan pink sea salt, try Just Green Organic Convenience Store.
Co-authored by Nicole Lana Lee. You can follow her on http://about.me/olahuna.
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