Start the year off right with these super wholesome recipes brought to you by Bodhi Organic Tea that will nourish your mind, body and soul. Each one of these delicious recipes contain healthy ingredients that are loaded with important nutrients and antioxidants that will help promote good health with vibrant energy levels, optimal brain function, radiant skin and great gut health.
This Face the Current Health Feature is published in Issue 27. Order PRINT here, SUBSCRIBE to digital membership for unlimited access, or continue reading this article below.
Kale Pomegranate Salad
Pomegranates are loaded with skin nourishing antioxidants and vitamin C. Including pomegranates in the diet regularly can help regenerate skin cells and boost collagen production to promote healthy, radiant, youthful looking skin. Kale is a super brassica vegetable that provides sulfur-compounds that support liver detoxification of carcinogens.
Ingredients:
1⁄2 cup quinoa, rinse well
1 small bunch kale, finely chopped
Juice of 1⁄2 lemon
Splash of cold pressed extra virgin olive oil
Pinch of sea salt
Seeds of 1 small pomegranate
Juice of a small orange
Handful of fresh mint, roughly chopped
Handful of fresh coriander, roughly chopped
1⁄4 cauliflower, cut into small florets
1⁄2 tsp ground turmeric
¼ tsp chilli flakes
1 red onion, finely chopped
Handful almonds, roughly chop
Method:
Wash quinoa well to remove their bitter coating.
In a medium saucepan add quinoa and a cup of water. Bring to boil and then reduce heat to a simmer for 14 minutes, until quinoa is light and fluffy.
While the quinoa is cooking wash your kale and remove the steams, then cut the leaves into thin strips. Place kale in a bowl and cover it in lemon juice, a splash of olive oil and a pinch of sea salt. Massage the kale for a minute to soften it.
In a frying pan with a little olive oil cook onion until soft and then put on a plate to cool.
Then cook cauliflower sprinkled with turmeric and chilli, until cooked through but still crunchy.
In a salad bowl add kale, quinoa, mint, coriander, onion and cauliflower and toss gently. Add pomegranates, orange juice and toss. Top with almonds and serve.
Serves 4-6.
Healthy Almond Pad Thai
This delicious healthy Pad Thai is rich in beneficial unsaturated fats that help support heart health. Almonds are also a great source of calcium and the antioxidant vitamin E.
Ingredients:
Sauce:
½ cup coconut cream
4 tbsp 100% almond butter
1 tbsp raw honey or 100% pure maple syrup
2 tbsp tamari
1 tsp ground coriander
1 tbsp raw grated ginger
Juice 2 limes
1 shallot, sliced
1 medium carrot
1 medium zucchini
1 x 450g pkt kelp noodles, rinsed
¼ small red cabbage, finely chopped
Small handful fresh coriander, roughly chopped
2 Tbsp of roughly chopped raw almonds
Method:
Place all sauce ingredients in your food processor and blend until it is a smooth well combined sauce.
Using a Julienne peeler, peel carrot and zucchini into long strips. If you don’t have a Julienne peeler you can use a Mandolin slicer or spiral cutter.
Place noodles, carrot, zucchini, cabbage, and fresh coriander in a large bowl and gently toss.
Pour sauce over vegetable and noodle mix and toss gently.
Place in a large serving bowl and top with almonds.
Serves 2-3.
Zesty Salmon & Quinoa with Mango & Avocado Salsa
This is a perfect meal for anyone wanting to follow a nutritious anti-inflammatory diet. This dish is rich in beneficial omega-3 fats, vitamin E, beta-carotene and vitamin C, which help reduce inflammation throughout the body.
Ingredients:
4 wild Alaskan salmon fillets (around 160g fillets)
1 tsp ground sweet paprika
¼ tsp chili flakes
¼ tsp garlic powder
Good pinch sea salt
3/4 cup uncooked quinoa
Juice and zest of a lime
Salsa:
1 ripe avocado, diced
1 ripe mango, diced
¼ cup red capsicum, finely chopped
¼ cup red onion, finely chopped
¼ cup cilantro, roughly chopped
Juice of a lime
Pinch sea salt
Method:
Combine paprika, chili, garlic and sea salt in a bowl and then mix.
Cover salmon with spices.
In a frying pan with olive oil over medium heat cook the salmon skin side down first. Then flip and cook the other side until the salmon is cooked through to your liking.
Rinse quinoa and then place it in a small saucepan. Cover with water and then bring it to the boil and cook for 14 minutes until light and fluffy. Drain any excess water.
In a bowl gently combine salsa ingredients.
Serve salmon on a bed of quinoa topped with a good serving of salsa and a wedge of lime.
Serves 4.
Beetroot & Kumera Quiche
This wholesome quiche made with beetroot and kumera provides plenty of protective antioxidants that are crucial for neutralizing cell damaging free radicals. Kumera is also an excellent source of beta-carotene, which converted to vitamin A in the body to help support good eyesight and to help prevent degenerative eye conditions like macular degeneration.
Ingredients:
Base:
1⁄2 cup almond meal
1⁄3 cup wholemeal spelt flour
1⁄4 cup chia seeds
1 cup rolled oats
Pinch sea salt
80g organic grass-fed butter
Filling:
1 cup diced sweet potato (1⁄2 medium sweet potato)
1 small onion, finely chopped
240g raw grated beetroot (around 1 medium beetroot)
1 small sprig fresh rosemary
3 cloves garlic, crushed
2 tbsp apple-cider vinegar
2 heaped Tbsp raw honey
Pinch sea salt & pepper
Small handful fresh mint, roughly chopped
4 organic eggs
100mL organic milk of choice
Handful crumbled feta
Topping:
Decorate with either nuts or seeds of choice (walnuts, pepitas, sunflower seeds) or fresh rosemary.
Method:
Preheat oven to 180°C.
Place all base ingredients in your food processor (except butter) and blend to a fine, well-combined mixture. Add butter and pulse. Add around 2–3 tbsp water, adding 1 tbsp at a time until the mixture forms a dough-like consistency.
Grease around the quiche tin with some butter then line the bottom with some baking paper.
Press base mixture down into the tin and press it down evenly so it comes all the way up sides. Try to make base as thin as you can. With fork, make some holes in bottom of base.
Put base in oven for 13 minutes and then set it aside to cool.
Lightly brush kumera pieces with olive oil then bake them in oven for around 30–35 mins until soft. While they’re cooking prepare the filling.
In large frying pan over medium heat, sauté onion for 4 mins in olive oil. Add beetroot, garlic and rosemary and cook for further 10 mins. Add apple-cider vinegar, honey, mint and sea salt and pepper and cook for another 2 mins then set aside.
In medium bowl whisk eggs and milk and then add beetroot mix. Mix well.
Pour egg mixture over base then top with sweet potato and feta and decorate with nuts or seeds of your choice.
Put your quiche in oven for 50– 55 mins until it starts to brown and a knife comes out cleanly from the centre.
Tip: Use gloves to grate beetroot to prevent staining.
Roast Vegetable Salad with Tahini Dressing
Root vegetables are jam packed with nutrients and are an excellent source of dietary fibre required for good digestive function, and slow releasing complex carbohydrates to fuel your brain and body. Root vegetables like sweet potato, beetroot and carrots are high in beta-carotene an important nutrient that helps combat inflammation in the body and supports eye health and immune function.
Ingredients:
1 medium sweet potato, cut into slices
2 large carrots, cut into fingers
1 large red onion, cut into wedges
1 large beetroot, cut into slices
5 turnips, halves
1 large zucchini, thick
Tahini Dressing:
3 tbsp tahini
3 tbsp cold pressed extra virgin olive oil
2 tbsp water
½ lemon juice
Pinch sea salt
1 tsp raw honey or 100% pure maple syrup
Method:
Set oven temperature to 200*C and line two baking trays with baking paper.
Toss vegetables in olive oil. Toss beetroot separately so all of your vegetables don’t turn red.
Place sweet potato and beetroot on one tray and then onion, turnips and carrots on the other tray. Sprinkle in sea salt and then put in the oven.
Place trays in the oven and bake root veggies for around 40 minutes (until they are cooked through and golden brown). You can take the onion tray out after around 25-30 minutes.
Blend dressing ingredients together. Add a little water, 1 tbsp at a time, if you desire a thinner dressing.
Serve your roasted vegetables on a serving dish drizzled in dressing. Also delicious served with green leafies like baby spinach or rocket.
Serves 4.
Lentil Curry with Roast Sweet Potato & Lemon Kale
This highly nutritious meal featuring lentils and kale is an excellent way to include more B vitamins and iron in your diet. These nutrients play an important role in energy production, along with making neurotransmitters like serotonin, that help us feel happy and content.
Ingredients:
1 medium sweet potato, peeled and diced
1 Tbsp ground cinnamon
1 onion, finely chopped
1 clove garlic, finely chopped
1 ½ cups red lentils, wash well
4 cups water
1 x 400g tin tomatoes
1 tsp turmeric powder
2 tsp curry powder
1 tsp garam masala
1 tsp ginger powder
½ tsp chilli flakes
Pinch sea salt and pepper
½ bunch of kale, remove ribs and thinly chop
Juice 1 lemon
Splash of cold pressed extra virgin olive oil
Method:
Preheat your oven to 220*C. Line a baking tray with baking paper.
Place sweet potato on the baking tray and drizzle in olive oil and sprinkle with cinnamon.
Bake for 45 minutes, until cooked through and golden.
In a large saucepan with some olive oil cook onion and garlic for 4 minutes.
Add lentils, tomatoes, turmeric, curry powder, garam masala, ginger, chilli, salt and pepper.
Cook covered for 15 minutes, stirring occasionally. Add more water if needed.
Add the juice of ½ lemon and stir through.
While your lentils are cooking place your kale in a medium bowl and add lemon juice, a splash of olive oil and a pinch of salt. Massage the kale for 2 minutes.
Divide lentil curry into 4 bowls, top with sweet potato wedges and kale.
Serves 4-5.
Pear & Cranberry Brussel Sprout Salad
Brassica vegetables like Brussel sprouts are some of the most nutrient dense foods you can eat to nourish your body. These super veggies have been found to have a variety of impressive health benefits including lowering cholesterol levels and the risk of cancer and heart disease, boosting liver detoxification and immunity, and balancing hormone levels.
Ingredients:
9 Brussel sprouts, shredded
1 pear, diced with skin on
1/3 cup sun-dried cranberries
¼ cup toasted almond flakes
Handful of crumbled feta or goats cheese
Dressing:
1/3 cup cold pressed extra virgin olive oil
3 Tbsp apple cider vinegar
1 tbsp lemon juice
2 tbsp raw honey or 100% pure maple syrup
1 ½ tsp Dijon mustard or wholegrain mustard
Method:
Place all dressing ingredients into a jar and shake well to combine.
Place Brussel sprouts, pear, and almonds in a large bowl and drizzle with dressing.
Gently toss through cranberries and cheese.
Tip: to prevent your pear going brown drizzle it in a little lemon juice.
Serves 4.
Wild Rice Cranberry and Apple Salad
Apples are rich in polyphenols that have potent antioxidant properties. Eating apples regularly has been shown to lower oxidized LDL ‘bad’ cholesterol, which is linked to the development of atherosclerosis. Wild rice is also high in heart healthy antioxidants and dietary fibre and contains more protein than most other grains.
Ingredients:
3/4 cup uncooked wild rice, rinsed
4 cup water
1/3 cup sliced almonds, lightly toasted
3 Tbsp toasted pumpkin seeds
1/3 cup dried cranberries, roughly chopped
Handful parsley, roughly chopped
1 green apple, diced
2 shallots, finely sliced
2 celery stalks, diced
Dressing:
Zest and juice of a small organic orange
2 Tbsp cold pressed extra virgin olive oil
2 Tbsp apple cider vinegar
Pinch sea salt and pepper
Method:
In a small saucepan add water and rice and then bring to the boil. Reduce the heat and simmer covered for 50 minutes or until the rice is tender and fluffy and most of the grains have split. Set the rice aside to cool.
In a jar add dressing ingredients and shake well.
In a large bowl add wild rice, nuts, seeds, cranberries, parsley, apple, celery and shallots. Toss with dressing and serve topped with extra almonds.
Serves 4.
Pear and Passion Fruit Upside Down Cake
Pears are also an excellent source of dietary fibre, especially pectin, that helps keep cholesterol levels in check and improves digestive health. Pear skins contain beneficial phytochemicals too, so buy organic pears when you can.
Ingredients:
3 cups almond meal
2 tsp baking powder
2 organic eggs
¼ cup cold pressed coconut oil
1/3 cup 100% pure maple syrup or raw honey
1 tsp vanilla bean paste or extract
2 large firm pears, cored, wedges (leave skin
on)
1 large firm pear, skin removed, grated
1/3 cup passion fruit pulp, 1 extra for topping
Method:
Preheat your oven to 180*C. Lightly grease a round cake tin with coconut oil and place a circle of baking paper in the centre to prevent your cake from sticking.
Arrange your pear slices from 2 pears on the bottom of the cake tin.
Place almond meal and baking powder in a bowl and mix well
In another bowl place eggs, coconut oil, maple syrup, vanilla bean paste, grated pear and passion fruit and whisk until your mixture is well combined.
Stir wet ingredients through dry, and mix well.
Pour the mixture into your cake tin over the sliced pear. Place in the oven for 60 minutes, or until a knife comes out cleaning from the centre. If you cake starts to brown too much cover it with foil.
When it comes out of the oven allow your cake to cool and then turn upside down on a plate.
Decorate with extra passion fruit pulp and enjoy.
Delicious served with coconut yoghurt.
Serves 6-8.
Gluten-Free Peach & Almond Olive Oil Cake
This gorgeous moist gluten-free cake is jam-packed with protein to build and repair the body and dietary fibre to support gut health. Peaches provide plenty of important nutrients including vitamin C, A, potassium and magnesium, and they’re high in protective antioxidants.
Ingredients:
2 ½ cups almond meal
¼ cup arrowroot flour
½ tsp baking soda
¼ tsp sea salt
1/3 cup + 2 Tbsp raw honey or 100% maple syrup
½ cup milk of choice
1 tsp vanilla bean paste or extract
¼ cup cold pressed olive oil
3 organic eggs
3 ripe peaches, peel and thinly sliced
¼ cup almond flakes
Method:
Preheat oven to 180*C and grease an 8 inch cake tin and line the bottom with baking paper.
In a medium bowl combine almond meal, arrowroot flour, baking soda and salt.
In another bowl whisk honey, milk, vanilla, olive oil and eggs.
Gradually add wet ingredients into dry and gently combine.
Pour mixture into the cake tin and top with peaches and almond flakes.
Place your cake in the oven to bake for 45 minutes.
Once it’s done take it out of the oven and drizzle it in a little honey. Allow it to cool before serving.
Serves 8.
Gluten-free Chocolate Cake with Healthy Caramel Frosting
This decadent cake is loaded with wholesome ingredients. This cake provides plenty of protein, fibre and healthy fats to support growth and repair of the body, along with good bowel health and cardiovascular function. You will also get a good dose of magnesium and calcium from this delicious cake to help promote strong bones and reduced risk of osteoporosis.
Ingredients:
2 ½ cups almond meal
1/3 cup cocoa powder
1 tsp baking soda
½ tsp sea salt
2 organic eggs
1/3 cup 100% maple syrup
2 tsp vanilla bean paste or extract
Caramel frosting:
¼ cup tahini
6 medjool dates, remove pits
3 Tbsp 100% pure maple syrup
3 Tbsp coconut cream
2 Tbsp cold pressed coconut oil, melted
Method:
Preheat your oven to 180*C. Grease an 8 inch round cake tin and line with baking paper.
Combine all cake ingredients together and then pour into your cake tin.
Place your cake in the oven for 25 minutes, or until a skewer comes out of the centre cleanly.
While your cake is cooking make the caramel frosting. Combine all frosting ingredients together in your food processor, until you have a creamy consistency. Keep in the fridge to stiffen up until its ready to use.
Wait until your cake cools completely before covering with your caramel frosting.
Decorate with flowers or crushed almonds, chocolate shavings or raw cacao nibs.
Orange, Turmeric and Pistachio Cake
Almond meal is a nutritious alternative to regular flour in cakes, which gives a lovely light texture and provides vital amino acids needed to build and repair the body. This lovely cake also boasts plenty of beta-carotene, zinc and magnesium, which are needed to support healthy nervous system function and immune health.
Ingredients:
2 organic oranges
5 organic eggs
1/3 cup honey + 1 heap tbsp
2 cups almond meal
½ cup organic polenta or cornmeal
½ heap tsp turmeric powder
2 tsp baking powder
1 tsp vanilla bean paste or essence
Decorate with slices of orange, flowers, roughly
chopped pistachios
Method:
Preheat oven to 170*C.
Grease a large cake tin with some coconut oil and cut out a circle of baking paper for the bottom of the tin. This will prevent your cake from sticking.
Place whole oranges (with skin) in a large pot of boiling water and simmer for 1 hour with the lid on.
Once oranges are cooked, cut them in quarters and place them in your food processor.
Add all the other ingredients to your food processor and blend until mixture is smooth and well combined.
Pour mixture into cake tin and bake for 50-60 minutes, until a skewer comes out cleanly from the centre.
Drizzle cake in honey.
Allow cake to cool and then decorate with fresh fruit, flowers, pistachios and serve.
Delicious served with natural yoghurt.
Hemp Granola with Orange Poached Pear
Hemp seeds are a fantastic vegan protein source and they’re one of the richest plant sources of polyunsaturated essential fatty acids. Hemp seeds contain a perfect balance of omega-3 to omega-6 fats, which help promote strong immune function and cardiovascular health. You will also get a good dose of probiotics to support gut health, mood and immune function from this wholesome breakfast.
Ingredients:
½ cup whole oats
1/2 cup raw almond flakes
1/4 cup raw sunflower seeds
1/4 cup pistachios
1/2 cup shredded coconut
½ cup hemp seeds
2 Tablespoons chia seeds
2 Tbsp cup coconut oil
1 teaspoon vanilla bean paste or extract
1 teaspoon ground cinnamon
2 Tbsp raw honey or maple syrup
Poached pears:
4 small ripe pears, peel
2 cups freshly squeezed orange juice
2 cups water
1 inch ginger root
Zest from one orange
Organic natural, Greek or coconut yoghurt
Method:
Preheat oven to 160*C. Line two baking trays with baking paper
In a small bowl combine honey, coconut oil and vanilla.
Place coconut, nuts, seeds and oats, cinnamon in your food processor and pulse 3-4 times, so you still have a chunky granola. Transfer mixture to a bowl and then stir through honey mixture until well combined.
Spread granola mixture out evenly onto two baking trays and bake for 20-25 minutes, until golden brown. Toss after 15 minutes. Allow the granola to cool then store in a jar in the fridge.
To poach the pears place pears, juice, water, ginger and orange zest in a small saucepan. Make sure the pears are covered, if not add some extra water. Simmer for 20 minutes until soft.
To serve spoon some yoghurt, top with a pear and hemp granola.
Serves 4.
Gluten-Free Chocolate Fudge Pancakes
These delicious gluten-free pancakes make the perfect weekend breakfast or healthy dessert. Chocolate, when in its raw cacao form, has many wonderful health benefits including promoting heart and cardiovascular health. Polyphenols in cacao can prevent bad ‘LDL’ cholesterol from clogging up arteries, lower total cholesterol and reduce blood pressure.
Ingredients:
1 cup gluten-free flour
½ cup almond flour
1 tbsp baking powder
2 tbsp raw honey
Pinch sea salt
1 ½ tbsp cacao powder
1 organic egg
1 cup milk of choice (cow’s, almond, coconut)
2 tbsp coconut oil, melted
Berries for topping
Chocolate fudge sauce:
8 medjool dates, pitted
1 cup milk of choice (cow’s, almond, coconut)
3 tbsp raw cacao powder
Method:
Start off by making the chocolate fudge sauce.
Blend all the sauce ingredients together in your food processor until well combined.
In a small saucepan over medium heat cook the sauce for around 8 minutes until the sauce starts to thicken. If your sauce is a little lumpy put it through a strainer. Set your sauce aside while you make your pancakes.
In a medium bowl mix all dry pancake ingredients together and then make a well in the centre.
In another bowl whisk egg, milk and coconut oil together.
Pour egg mixture into dry and gently mix.
Using a small frying pan over medium heat with a little coconut oil cook ¼ cup of mixture at a time. Flip when they start to bubble.
Stack your pancakes and then top with chocolate fudge sauce and strawberries.
Serves 2-3.
Chocolate Date Brazil Bites
These incredibly moorish chocolate bites will satisfy any chocolate craving. Eating a few Brazil nuts daily will supply you with a good dose of selenium which is needed for good thyroid health and protection against certain types of cancers and heart disease. Dates are a good source of dietary fibre and iron to support bowel health and energy production in the body.
Ingredients:
12 Medjool dates
12 Brazil nuts
200g good quality dark chocolate
Topping:
Raw cacao nibs, bee pollen, coconut, or crushed nuts or seeds
Method:
Cut medjool dates down one side and remove the seed.
Place a Brazil nut inside each date and press date around it.
Melt chocolate in a small bowl. Dip dates in chocolate, covering them well. Use a fork to remove your chocolate dipped dates so that the excess chocolate drips off.
Place them on a tray covered with baking paper. Sprinkle with topping of choice and then place in the fridge until set. Keep them in the fridge until ready to eat.
Gluten-Free Pistachio Cake with Citrus Frosting
This lovely wholesome cake contains plenty of protein needed to build and repair the body, along with zinc and magnesium for immune health and energy production. You will also get a good dose of heart-friendly monounsaturated fats to help keep cholesterol levels in check. The healthy citrus frosting made with cream cheese adds extra calcium and protein for strong healthy bones.
Ingredients:
3 cups almond meal
2 tsp baking powder
2 organic eggs
1/4 cup olive oil
1/3 cup raw honey
1 tsp vanilla bean extract
1/3 cup orange juice
Zest of an organic orange
1/4 cup whole pistachios + extra topping
Frosting:
225g cream cheese
2 tsp vanilla bean extract
4 tsp orange juice
1 heap tsp organic orange zest
3 Tbsp raw honey
Method:
Preheat oven to 180*C. Grease a 6 inch round cake tin and line with baking paper.
Place all cake ingredients into your food processor and blend until well combined.
Pour mixture into the cake tin and smooth over the top.
Place in the oven for 50 mins or until a skewer come out cleaning from the middle.
Mix all frosting ingredients together until smooth and well combined.
Allow cake to cool completely before covering it with frosting. Decorate with roughly chopped pistachios, dried orange slices or fresh flowers.
