Wholefoods Workshop
& Food Coaching
AVOCADO SALAD
Ingredients:
1 bunch of spinach
1 avocado
1/4 red onion chopped
2 tbsp olive oil
1 lemon
salt to taste
1/2 tsp cayenne
Directions:
1. Chop spinach into small pieces.
Place into a mixing bowl and toss
with the olive, lemon juice,
avocado and salt. Add in the onion and cayenne.
AVOCADO RANCH DRESSING
Ingredients:
1 avocado
1 lime, juiced
1/2 cup almond milk
1 tsp garlic powder
1/4 tsp chilli flakes
salt and pepper to taste
Directions:
1. Add all the ingredients in a blender and blitz till creamy.
2. Pour over your favourite salad or use as a dip.
RAW PAD THAI
Ingredients:
1 packet of vermicelli noodles, heated as per packet directions
3 zucchini, cut spiralized
1 red capsicum cut into ribbons
1 carrot, cut spiralized
1/4 red cabbage cut into ribbons
1 packet of bean sprouts
mint leaves
coriander leaves
Directions:
Cut up all the vegetables and put them into a large bowl along with the drained heated noodles. Mix well.
Dressing:
1/2 cup of coconut milk
2 tbsp of tamari
2 tbsp unhulled tahini
2 garlic cloves
1 thumb of ginger
1 lime, juiced
Put all of these ingredients into a blender then pour over the Pad Thai.
Serving suggestion:
Serve with a sprinkle of chopped nuts and seeds on top.
EASY DOES IT DHAL
Ingredients:
1 1/2 cups of red lentils (rinsed)
3 cups of water
1 tin of diced tomatoes
2 tsp of your favourite curry powder
1 nub of ginger grated
1 tsp yellow mustard seeds
1 tbsp coconut oil for frying
1 tsp sea salt
Directions:
1. Fry off the spices, ginger and mustard seeds in the coconut oil.
2. Add the washed lentils and stir to coat.
3. Add the tin tomatoes, salt and just two cups of water. Bring to boil than simmer till thickens. Add the last cup of water if needed.
OIL-FREE TOMATO SALAD DRESSING
Ingredients:
1 large ripe tomato
1/2 avocado
1 clove garlic
1 pinch of sea salt
1 shake of cayenne pepper
Directions:
1. Put everything into the blender and whizz. It could not be easier, tastier or healthier.
DINNER'S IN THE CAN!
THAI RED CURRY
Ingredients:
1 can of coconut milk
1 can chickpeas
1 can of tinned diced tomatoes
1 tbsp Thai red curry paste
1 thumb of grated fresh ginger
1 large pumpkin cut into bite size pieces
1/2 tsp of chilli flakes
Salt to taste
1 bunch of coriander
Directions:
1. In a large cooking pot, place the coconut milk, tinned tomatoes, curry paste, chilli flakes and ginger, and bring to a simmer.
2. Add the pumpkin, salt and pepper and simmer till the pumpkin is soft but still firm.
3. Drain the chickpeas and add to the pot, simmer for just a few more minutes.
Serving suggestion:
Serve with brown rice and coriander. Add a side of string beans.
EASY PEASY PEA SOUP
Ingredients:
2 cups of frozen baby peas
2 cups of water
1/4 cup coconut cream
2 tbsp raw cashews
1 beard of garlic
2 eschalot sprigs
1 vegetable stock cube
sea salt and pepper to taste
Directions:
1. Place all of the ingredients into a high speed blender and blend till smooth.
2. Pour out the ingredient from the blender into a pot and simmer for 10 minutes. Presto, all done.
RAW NUT SAUCE
Ingredients:
2 tbsp almond butter
1 clove garlic
1 thumb of young ginger
Juice of one lemon
1 tbsp tamari
1 tbsp sesame oil
1 tbsp maple syrup
3 tbsp water
Directions:
1. Put everything into the blender and whizz. It could not be easier, tastier or healthier. You can use it as a dipping sauce for Vietnamese rolls, pour over a salad, or use it for a dip with vegetable sticks. I usually make a double batch, it's that good.
QUINOA SAN CHOI BOW
Ingredients:
Baby Cos lettuce leaves
1 cup cooked quinoa
1 carrot, diced
1 celery stick, diced
1 red capicum, diced
1/4 finely diced red onion
chopped coriander
Sauce
2 tbsp sesame oil
2 tbsp tamari
1 tbsp apple cider vinegar
1 tbsp maple syrup
Directions:
1. Place all of the ingredients into a large bowl and mix together. To serve, sprinkle on some sesame seeds.
BROCCOLI SOUP
Ingredients:
2 heads of broccoli chopped, stems and all.
4 cloves of garlic
1/2 cup of coconut cream
sea salt and pepper to taste
Directions:
1. Place the broccoli into a big pot of salted boiling water and cook till just softening, approx five minutes, no more.
2. Place the five garlic cloves into the bottom of the blender and scoop the broccoli on top with two cups of the water that the broccoli was cooked in. Add some salt and pepper as well as the coconut cream.
Blend away.
The coconut cream seems to emulsify to make it super creamy and the heat of the broccoli and hot water slightly cooks the garlic.
I promise you will love this one. Its great when broccoli is cheap and in season. This literally takes minutes to make. I serve mine with a dollop of yoghurt sprinkled with dulse flakes.
QUINOA HEMP PATTIES
Ingredients:
2 cups cooked quinoa
2 cups cooked sweet potato
1/3 cup hemp seeds
3/4 cup chopped corriander
1/2 tsp sea salt
1 grated carrot
2 tbsp pumpkin seeds
2 tbsp sunflower seeds
2 tbsp of your favourite curry paste.
Directions:
One cup of dried quinoa makes the right amount of cooked quinoa for this recipe.
1. Put your sweet potato into a large bowl and mash with a fork.
2. Add the remainder of the ingredients and mix together well.
3. Make tablespoon size patties then chill in the fridge ready to serve.
Tip: They freeze well if you want to make an extra batch.
CURRY SWEET POTATO SOUP
Ingredients:
1 onion, diced
1 cup red lentils, rinsed
1 medium sweet potato, peeled and chopped
1/2 tsp sea salt
1 tsp cumin powder
1/2 tsp tumeric
1/2 tsp yellow mustard seeds
vegetable stock
Directions:
1. Heat a heavy based pan, then fry off the diced onions with some coconut
oil.
2. Add the spices and fry for 1 min.
3. Add the salt, sweet potato, red lentils and enough vegetable stock to cover everything.
4. Bring to boil then cover and let simmer for 30 min. Keep an eye on it - as the lentils swell you may need to add more stock.