Collagen Rich Mushroom Risotto

This creamy, gluten-free, dairy-free, collagen-rich mushroom risotto has been created in collaboration with The Harvest Table.

INGREDIENTS

  • 1 Cup Arborio/ Risotto Rice
  • 4 Tbsp Harvest Table Bone Broth
  • 125g White Buttom Mushrooms
  • 125g Brown Mushrooms
  • 1/2 Large Onion
  • 1 Medium Carrot
  • 1 Celery Stalk
  • 1/2 Red Pepper
  • 1 Garlic Clove
  • 10 Sprigs Fresh Thyme
  • 10 Sprigs Fresh Origanum
  • 1 Tbsp Olive Oil
  • 4 Cups Boiled Water
  • 1/2 Cup Dry White Wine
  • Black Pepper & Salt to taste
  • 100ml Parmesan Cheese
  • 2 Tbsp Mascorpone

DIRECTIONS

  1. Place half of the measured fresh produce into a food processor
    and pulse until a paste is formed.
  2. Chop the other half finely, except for the mushrooms – they
    should be sliced.
  3. Pour the olive oil in a pan on medium heat.
  4. Add the diced onion to the pan, fry for a few minutes until just
    translucent.
  5. Add the celery, carrots, red pepper and garlic to the onion and
    fry for 5minutes.
  6. Add the rice to the pan and fry slightly.
  7. Add the blended paste and chopped mushrooms to the pan and
    fry on medium-low heat until the mushrooms are cooked
    through.
  8. Add the wine to the pan and allow the alcohol to evaporate.
  9. Mix the Bone Broth Powder with the boiled water and whisk
    well until incorporated.
  10. Pour half a cup of the Bone Broth to the pan and stir
    continuously until all the liquid is absorbed. Do this until all
    the Bone Broth is used.
  11. While continuously stirring, season the risotto with sea salt and pepper to taste.
  12. Add the Parmesan cheese to the rice once it is cooked through.
  13. Garnish with a dollop of mascarpone, crushed black pepper and
    extra Parmesan shavings.

Vegetarian Paleo Chilli Bowl

A Paleo AND Vegetarian Whole30 Chili recipe. (Which means your gluten free friends can also eat this.) Yes, that’s possible. It’s even vegan if you don’t don’t add the egg!

Ingredients

  • 2 Tablespoons avocado or coconut oil
  • 1 medium red onion, chopped
  • 1 green bell pepper, chopped
  • 1 red bell pepper, chopped
  • 1 medium sweet potato, peeled and cubed
  • 2 1/2-3 cups of butternut, cut into cubes (about 1 small squash)
  • 4 garlic cloves, chopped, or 1 heaping tablespoon of minced garlic
  • 1 tablespoon chilli powder

  • 1 teaspoon ground cumin
  • 1 teaspoon cayenne pepper
  • 2 teaspoons unsweetened cocoa powder
  • 1/4 teaspoon ground cinnamon
  • ground sea salt and black pepper
  • 1 28-ounce can diced tomatoes, including the liquid
  • 2 cups vegetable broth
  • 1/2 cup chopped fresh cilantro
  • Poached or fried eggs, for serving (optional)

Instructions

  1. In a Dutch oven or Instant Pot, heat the oil to medium-high heat. Add the chopped onion and bell peppers to the pot, and cook, stirring, until the onions become translucent, about 4-5 minutes.
  2. Add the rest of the ingredients (except the cilantro and eggs) and stir. Cover and let it simmer, stirring occasionally, for about 30 minutes.
  3. Stir in the cilantro. Taste, and add more salt, if needed.
  4. Ladle into bowls and throw a poached egg on top if you feel so inclined.

Recipe from perrysplate.com

What is Whole30?

5 Things To Know Before Starting Whole30

 

Whole30 Recipe Inspiration

Whole30 Vegetarian Power Bowl

For those of you wondering what a “power bowl” is: think of it as a giant collection of goodness, all piled together in a single dish with a yummy sauce on top.

This power bowl is part roasted vegetable bowl, part creamy dressing, and part lean protein.

Ingredients

FOR THE VEGETABLES:

  •  2 tablespoons extra-virgin olive oil — or melted coconut oil, divided
  •  1 small red onion — cut into wedges
  •  2 large sweet potatoes — scrubbed with skins on, halved lengthwise
  •  2 teaspoons chili powder — divided
  •  3/4 teaspoon salt — divided
  •  3/4 teaspoon black pepper — divided
  •  1 small head broccoli — or cauliflower
  •  1 small bunch kale — large stems removed

FOR THE DRESSING:

  •  3 tablespoons lemon juice — about 1 small lemon
  •  3 tablespoons tahini — or swap natural almond butter
  •  1 clove garlic — minced
  •  1/2-1 teaspoon ground cumin
  •  1/4 teaspoon kosher salt
  •  4 hard-boiled eggs — or soft-boiled, see recipe notes

Instructions

  1. Place a rack in the center of your oven and preheat the oven to 200 degrees C.
  2. Place the onions and sweet potatoes on the baking sheet, turning the sweet potatoes cut sides up. Drizzle with 2 teaspoons olive oil, making sure the flesh of the sweet potatoes is well coated. Sprinkle with 1 teaspoon chili powder, 1/4 teaspoon salt, and 1/4 teaspoon pepper. Rub and toss to coat, and then arrange on the baking sheet. Bake for 10 minutes.
  3. While the sweet potatoes cook, chop the broccoli or cauliflower into florets (you should have about 5 cups total). Remove the baking sheet from the oven and flip the sweet potatoes so that they are
  4.  cut sides down. Push the sweet potatoes and onions to one side and add the cauliflower or broccoli to the open side of the pan. Drizzle with 2 teaspoons olive oil and sprinkle with 1/4 teaspoon salt, 1/4 teaspoon pepper, and the remaining 1 teaspoon chili powder. Carefully toss to coat, and then return the baking sheet to the oven. The pan will be very crowded, and the veggies will overlap somewhat. Return to the oven and bake for an additional 20 to 25 minutes, until the sweet potatoes are soft and the other vegetables are crisp-tender.
  5. Remove the sheet pan from the oven and place the kale on top of the vegetables. Drizzle the kale with the remaining 2 teaspoons olive oil and sprinkle with remaining 1/4 teaspoon salt and 1/4 teaspoon pepper. Lightly rub the kale to coat, and then arrange the kale in a single layer over the whole pan. Return the pan to oven and bake for 5 additional minutes, until the kale is very lightly crisp and softened. Remove the whole pan from the oven and set it aside to cool.
  6. While vegetables finish roasting, prepare the dressing: Add the lemon juice, tahini, garlic, cumin, and salt in a small mixing bowl. Add 2 tablespoons hot water. Whisk to combine. Taste and add additional salt and up to 1/2 teaspoon additional cumin as desired.
  7. To serve: Once the vegetables are cool enough to handle, cut the sweet potatoes into bite-size pieces. Roughly chop the kale. Divide the vegetables among serving bowls. Slice the hard-boiled eggs in half and place 2 halves on top of each bowl. Drizzle with tahini dressing and enjoy immediately.

Recipe Notes

  • To cook hardboiled eggs: you can make these in your Instant Pot (this is a great tutorial) or on your stove by following the directions in step 3 of this post.
  • Leftovers: Store roasted vegetables in an airtight container in the refrigerator for up to 4 days. Store dressing in a jar in the refrigerator and eggs in the refrigerator for up to 1 week. Reheat the vegetables gently in the microwave, and then top with the egg and dressing just before serving.
  • This recipe is ultra flexible. Feel free to swap out any of the roasted veggies for others you like. Brussels sprouts are another of my favorite additions.

Recipe from wellplated.com

 

What is Whole30?

5 Things To Know Before Starting Whole30

Whole30 Recipe Inspiration

Whole30 Recipe Inspiration

We’ve put together some of our favourite recipes that meet the requirements for the Whole30 programme!

Whole30 Vegetarian Power Bowl

Vegetarian Paleo Chilli Bowl

Zucchini Noodle Pad Thai (Paleo + Whole30)

Our Green Version of Shakshuka

Greek Veggie Bowls (Whole30 Approved)

Chocolate Coconut Date Balls

Mini Heart-Shaped Sweet Potato Pizza

Creamy Vegan Parmesan & Pine Nut Kale

Tumeric Spiced Collagen Latte

Immune-Boosting Adaptogen Soup

 

 

What is Whole30?

5 Things To Know Before Starting Whole30

5 Things To Know Before Starting Whole30

Unlike other diets, the focus of Whole30 is to identify intolerances that you may not have realized were negatively affecting your health. The diet, founded by Melissa Hartwig Urban just over 10 years ago, came about when a 30-day diet experiment “transformed Urban’s health, habits, and emotional relationship with food.”

It’s something that takes dedication and commitment for the entire 30 days, but really isn’t too difficult once you’ve made the commitment. Here’s our top tips if you’re thinking of investing in your health for the next 30 days.

  1. It’s not about weight loss

Whole30 is about figuring out what does and doesn’t work for YOUR body. It’s essentially an eliminatory diet that helps you figure out your food intolerances as well as “reset” your midset when it comes to food.

DON’T weigh yourself during the 30 days. That’s not where your intent should lie, but rather take not of improvements in sleep, energy levels, mood, digestion, skin reactions etc. Whole30 aims to manage inflammation and nurture your gut; ultimately nurturing your relationship with food.

  1. There’s no measuring or restricting calories (Eat as much as you want!)

Yep. This is our kinda diet. All you need to do is stick to the guidelines of what you can eat. There’s no counting calories needed or measuring cups that need to be pulled out at every meal. You’ll be eating lots (TONS) of vegetables, fruits, healthy fats, herbs & spices. Whole foods that nourish and sustain.

  1. Yes, vegans & vegetarians CAN do Whole30

If you’re vegetarian or vegan, you’ve probably read the ‘no’ list and thought, “No Legumes?? Where am I supposed to get protein??”. And now you’re wondering if this is even feasible. The answer is yes, but, you’ll need to put a bit of work into planning your meals well.

Luckily, not ALL legumes are excluded. You’re able to enjoy green beans and sugar snap peas which have good protein value as well as nuts & seeds like cashews & flax.

Ultimately, you need to listen to your body & ensure that you’re getting enough nutrients (which might mean leaving legumes and beans in the mix for the time being). Check out these handy shopping lists to help with your next visit to the grocery store.

  1. No Slip-Ups!

This is 30 days that you really need to take and invest in yourself. It’s only effective if you fully commit to eliminating specific foods so that you can accurately test how your body responds. A new diet is always an adjustment, so being prepared will make it harder to slip up and meal-prepping can go a long way in helping you stick to it.

Be prepared to turn down plans & explain to friends and family, but remind yourself why you’ve taken on the challenge. This is for YOU.

  1. The reintroduction phase is just as important

The end of the 30 days is really the most important part of the process. You’ll need to reintroduce foods back slowly & mindfully to really figure out what foods are trigger foods and cause reactions (whether that be bloating, rashes, asthma, breakouts, diarrhea etc).

 

Keep these things in mind & you’ll be equipped to make it through 30 days of whole eating without a hitch and be better off for it!

 

What is Whole30?

Whole30 Recipe Inspiration

What is Whole30?

You’ve most likely heard the term Whole30 by now and may even know someone who’s risen to the challenge. Created by a pair of nutritionists in 2009, it’s a month-long program that involves eliminating the most common craving-inducing, blood sugar disrupting, gut-damaging, inflammatory food groups from your diet.

Translation? No sugar, alcohol, grains, dairy, legumes (and plenty of other fine print) for a month. Sounds intense, right? But it can be done!

Unlike other diets, the focus of Whole30 is to identify intolerances that you may not have realized were negatively affecting your health. And it goes beyond just the food you eat; it’s also about resetting your habits & emotional relationship with food.

THE RULES.

YES. Eat Real Food

Eat meat, seafood, and eggs; vegetables and fruit; natural fats; and herbs, spices, and seasonings. Eat foods with a simple or recognizable list of ingredients, or no ingredients at all because they’re whole and unprocessed.

For a full list of what you CAN eat, have a look here.

No. Avoid for 30 Days

  • No added sugar (real/artificial). This includes maple syrup, honey, agave, date syrup etc.
  • No alcohol. In any form, not even for cooking. (and ideally no tobacco)
  • No grains. This includes (but is not limited to) wheat, rye, barley, oats, corn, rice, millet, bulgur, sorghum, sprouted grains, and all gluten-free pseudo-cereals like quinoa, amaranth, and buckwheat.
  • No legumes. This includes beans of all kinds, peas, chickpeas, lentils, and peanuts. No peanut butter, either. This also includes all forms of soy: soy sauce, miso, tofu, tempeh, edamame, and soy lecithin.
  • No dairy. This includes cow, goat, or sheep’s milk products like milk, cream, cheese, kefir, yogurt, sour cream, ice cream, or frozen yogurt.
  • No MSG, carrageenan or sulphites.
  • No junk foods or treats with “approved ingredients”. Even if the ingredients are technically compliant, these are the same foods that got you into health-and-craving trouble in the first place—and a pancake is still a pancake, even if it’s made with coconut flour.
  • Do not step on the scale or take any body measurements for 30 days. If you focus only on body composition, you’ll overlook all of the other dramatic, lifelong benefits this plan has to offer.

 

THE FINE PRINT

These foods are exceptions to the rule, and are allowed during your Whole30.

  • Ghee or clarified butter. These are the only source of dairy allowed. Plain old butter is NOT allowed, as you may be sensitive to the milk proteins found in non-clarified butter.
  • Fruit juice. Some products or recipes will include fruit juice as a stand-alone ingredient or natural sweetener, which is fine for the purposes of the Whole30.
  • Certain legumes. Green beans, sugar snap peas, and snow peas are allowed.
  • Vinegar and botanical extracts. Most vinegar (including white, red wine, balsamic, apple cider, and rice) and alcohol-based botanical extracts (like vanilla, lemon, or lavender) are allowed. (Just not malt-based vinegar or extracts, which will be clearly labeled as such, as they contain gluten.)
  • Coconut aminos. All brands of coconut aminos (a brewed and naturally fermented soy sauce substitute) are acceptable, even if you see the words “coconut nectar” or “coconut syrup” in their ingredient list.
  • Salt. Did you know that all iodized table salt contains sugar? Sugar (often in the form of dextrose) is chemically essential to keep the potassium iodide from oxidizing and being lost. Because all restaurants and pre-packaged foods contain salt, salt is an exception to our “no added sugar” rule.

 

Your only job during the Whole30 is to focus on making good food choices. You don’t need to weigh or measure, count calories, restrict calories, or purchase everything organic or grass-fed. Your only job is to stick to the Whole30 rules for 30 straight days… no cheats, no slips, no “special occasions.”

It’s only 30 days. It’s for you.

5 Things To Know Before Starting Whole30

Whole30 Recipe Inspiration

Blueberry & Basil Kombucha Float

Blueberry & Basil Kombucha Float2

Whether you’re trying to relive some childhood nostalgia or because you’re looking for a creative way to celebrate summer, retro-inspired dessert drink is the perfect way to cool down during the hot summer months.

Blueberry & Basil Kombucha Float

Prep time: 3 minutes
Course: Dessert drink
Serves: 2

INGREDIENTS:

  • 2 Basil & Blueberry Kombucha (Or kombucha of choice)
  • ⅓ cup fresh blueberries
  • ¼ cup fresh basil leaves
  • 4 scoops dairy-free vanilla ice cream (or vanilla ice cream of choice)

GARNISH

Blueberry & Basil Kombucha Float

METHOD:

  1. Scoop the ice cream into a shallow bowl and let it thaw.
  2. Chop up all the basil and leave 2 leaves aside for garnish. Mix the basil into the thawed ice cream and freeze until set for at least 1 hour.
  3. Pour the kombucha into the glasses until about ¾ full. Add the fresh blueberries. Use a fork to crush a few of them at the bottom of the glass.
  4. Scoop 2 scoops of the basil ice cream into each glass. Finish with garnishes and enjoy this fizzy dessert with a spoon and reusable straw.

 

 

 

Kombucha Mocktails for Summer: Spicy Strawberry Bellini Twist

Kombucha Mocktails for Summer: Golden Granadilla Glow

Kombucha Mocktails for Summer: Kicking Kiwi Cooler

Vegan Almond, Date and Orange Brioche

Vegan Almond, Date and Orange Brioche

These light,  soft and sweet Christmas morning buns are perfect as a decadent breakfast or with ice cream a delicious dessert for the festive season. And remember to plan ahead as the dough needs to rise overnight!

Prepping time: 20 minutes
Cooking time: 15 – 20 minutes
Rising time: 8 hours or overnight
Serves: 10 – 12

Vegan Almond, Date and Orange Brioche

INGREDIENTS: 

DOUGH 

  • 100g coconut oil (ghee or butter if not vegan) 
  • almond milk (or plant-based milk of choice ) 
  • 1 Tbsp instant yeast 
  • ½ cup coconut sugar 
  • 1 tsp salt 
  • 3 ½ all-purpose flour 
  • 1 orange zest 

FILLING

METHOD: 

  1. In a large bowl whisk the flour, yeast, salt and coconut sugar together. 
  2. In a small saucepan add the milk and coconut oil/ ghee over low heat. Stir continuously for 2-3 minutes until the coconut oil/ghee has melted. 
  3. Slowly pour the hot milk mixture into the flour mixture and use a wooden spoon to combine and use your hands if necessary then add the orange zest before the mixture is combined completely. 
  4. Sprinkle a little floVegan Almond, Date and Orange Brioche5ur on a clean surface, scoop the dough out of the bowl and knead the dough for about 8 minutes. The dough should be elastic, not sticky. Form a nice round ball with the dough and put the dough back into the bowl. Cover with a clean dishcloth or cling wrap. Let it rise overnight in the fridge or for about 8 hours at room temperature. 
  5. The next day the dough should have risen twice it’s size. Scoop the dough out onto a lightly floured surface and gently roll out into a rectangular.  
  6. Use a knife to spread almond butter evenly over the entire surface of the dough. Then sprinkle over the chopped dates, coconut sugar, cinnamon and a pinch of salt. 
  7. Roll the dough up starting with the longest side facing you. Then use a serrated knife or unflavored floss to slice the roll into 10-12 pieces about 5 cm each. 
  8. Place the rolls into the lightly oiled muffin tin with the swirl facing up. Allow the rolls to proof on top of the oven while the oven preheats to 180C. Then bake for 15-20 minutes until light golden colour on top. 
  9. Once the buns are out of the oven place them on a cooling rack. Dust with icing sugar (or xylitol icing sugar) or drizzle with a little honey/maple syrup before serving either hot or cold.Vegan Almond, Date and Orange Brioche6

NOTES:  

If you don’t have a muffin tin, use a deep round dish or cake tin and pack the rolls tightly together. 

*Other filling options are chocolate almond butter and hazelnuts, coconut sugar and cinnamon, raisins/cranberries and walnuts with cinnamon.

Vegan Mince Pies for Festive Feasting

New Year’s Day Harvest Table

Floral Grapefruit and Sage Summer Mocktails

New Year’s Day Harvest Table

Harvest-table_1

People have always taken to focusing on the New Year’s Eve, but we’d like to draw your thinking towards starting the year right, placing energies and intentions into a New Year’s Day, starting the year with a hangover is so 2019, and this 2020 we’re going to create something a bit more conscious… and delicious. The perfect start to the year can only begin with a beautiful, healthy, indulgent harvest table.

1. RAW CASHEW LEMON GINGER BUCKWHEAT TART

Harvest-table_6

2. CHICKPEA FLATBREADS WITH BEETROOT TAHINI

Harvest-table_12

3. FLORAL GRAPEFRUIT & SAGE SUMMER MOCKTAILS

Harvest-table-Mocktail

4. ROASTED BUTTERNUT HUMMUS GRAZER BOWL

Harvest-table_14

5. GRILLED ASPARAGUS AND BROCCOLI SALAD

Grilled Asparagus and Broccoli Salad

Floral Grapefruit and Sage Summer Mocktails

Mocktail

Serves: 4 – 6
Prep time: 5 minutes

INGREDIENTS:

  • ¾ cup elderflower cordial
  • ½ cup fresh grapefruit juice (can be substituted with any citrus juice)
  • 1L soda water
  • Handful fresh sage
  • Ice

 

METHOD:

  1. Mix together the elderflower cordial and grapefruit juice.
  2. Soak some sage leave in the cordial juice mix and then top up with soda water. Gently stir through before serving.
  3. Pour over ice and fresh sage, serve in a short tumbler.

New Year’s Day Harvest Table