Maple cinnamon applesauce

Ingredients:

  • 3 gala apples (or another variety of sweet red apple)
  • 3 granny smith or pippin apples
  • 1/4 cup plus 2 tablespoons real maple syrup*
  • 1 tablespoon ground cinnamon
  • 1 tablespoon fresh lemon juice (or more to taste)
  • Dash of sea salt 

Method:

  1. 1. Peel, core and chop the apples into 2-inch chunks. In a heavy, nonreactive dutch oven or saucepan over medium heat, combine the apple chunks, maple syrup, cinnamon and lemon juice. Cover and simmer for about 12 minutes, or until the apples have softened up a bit.
  2. Uncover the pot and continue cooking, stir- ring occasionally to break up the larger chunks, until the apples are soft but still have some texture (5 to 10 minutes). Remove from heat and, if necessary, add more maple syrup, cinnamon or lemon juice, to taste. Serve warm or chilled; let it cool to room temperature before storing it in the fridge.

Notes

  • Yields about 3 cups of applesauce.
  • You could use Asian pears instead of gala apples, or honey or agave syrup instead of the maple syrup.
  • *if you’d like to reduce the amount of sugar in this recipe, you can use water in place of the maple syrup, or in place of part of it. The applesauce is still sweet without it!
  • If you want a ne applesauce, purée the nal product with an immersion blender. 

Tuna & quinoa pie with dukkah

  • A well-balanced recipe rich in protein, low GI carbohydrate and healthy fat.
  • Tuna and eggs are high in protein to keep you satis ed for longer whilst providing your body with bene cial amino acids.
  • Eggs also provide your body with a boost of energizing vitamin B-12 as well as choline and folic acid.
  • Quinoa is also high in protein and low GI providing your body with slow-release energy to fuel your body for an energized day. 

Ingredients:

Base:

  • 3 cups cooked quinoa
  • 1 small onion, nely diced
  • 1 extra-large free-range egg, whisked
  • 2 tsp curry powder
  • Pinch good quality salt
  • Generous amount of cracked black pepper
  • Olive oil for greasing 

Filling:

  • 80z good quality canned tuna in olive oil, drained
  • 1 small yellow onion, nely diced
  • 4 cloves garlic, crushed
  • 7 extra-large free-range eggs, whisked
  • 1/2 cup nut milk or plant based milk
  • 1 small zucchini, grated
  • Pinch good quality salt
  • Cracked black pepper
  • 1/2 teaspoon dry mustard powder
  • 1/4 cup (packed) fresh parsley chopped or 2 tbsp. dried parsley
  • 3 tbsp. dukkah 

Method

  1. Preheat fan-forced oven to 350°F.
  2. Prepare and cook quinoa and set aside to slightly cool.
  3. In a large mixing bowl combine all the base ingredients and mix well.
  4. Press base onto the bottom and sides of a large pie dish lightly greased with olive oil (approximately 26 cm pie dish).
  5. Flake tuna over base.
  6. In a mixing bowl combine remaining filling ingredients, except dukkah.
  7. Pour lling gently over tuna evenly. Top with an even layer of dukkah.
  8. Bake in pre-heated oven for 50 minutes - 1 hour or until firm. 

Serving Suggestions:

  • Serve with a side salad or cooked greens.

Ways to personalize this recipe:

  • Add 1/2 cup frozen green peas to filling mixture before cooking. Add a pinch of chili powder to the base mixture.
  • Add 1/2 cup spinach, finely chopped to topping egg mixture. Add 1 grated carrot to tuna filling.
  • You can also omit almond milk and add 1 more egg to filling.
  • To make this recipe paleo, sub quinoa for cauliflower rice. 

Recipe Tips:

  • For the best flavor choose a good quality brand of tuna.

Sensitive to FODMAPs?

  • Substitute onion for 2 - 3 spring onions (green part only) nely chopped. Omit garlic from lling and add 1 tablespoon garlic infused olive oil.

To make this recipe Paleo:

  • Substitute cooked quinoa for 3 cups of cauliflower rice (or 1.5 cups cauli ower rice + 1.5 cups broccoli rice). 

Kale, Black Bean And Avocado Burrito Bowl

Ingredients:

Quinoa:

  • 1 cup quinoa, rinsed
  • 1/4 teaspoon salt

Lime marinated kale:

  • 1 bunch curly kale, ribs removed and chopped into small, bite-sized piec- es
  • 1/4 cup lime juice
  • 2 tablespoons olive oil
  • 1/2 jalapeño, seeded and nely chopped
  • 1/2 teaspoon cumin
  • 1/4 teaspoon salt

Avocado salsa Verde:

  • 1 avocado, pitted and sliced into big chunks
  • 1/2 cup mild salsa Verde (any good green salsa will do)
  • 1/2 cup fresh cilantro leaves (a few stems are ok)
  • 1 lime, juiced 

Seasoned black beans:

  • 2 cans black beans, rinsed and drained (or 4 cups cooked black beans)
  • 1 shallot, nely chopped (or 1/3 cup chopped red onion)
  • 3 cloves garlic, pressed or minced
  • 1/4 teaspoon chili powder
  • 1/4 teaspoon cayenne pepper (optional)

Garnish

  • cherry tomatoes, sliced into thin rounds
  • hot sauce (optional) 

Method:

  1. Cook the quinoa: bring a big pot of water to a boil, dump in rinsed quinoa and boil, uncovered, for 30 minutes. Turn of the heat, drain the quinoa and return it to the pot. Cover and let the quinoa steam in the pot for 10 minutes, then u the quinoa with a fork and season with 1/4 teaspoon salt, or more to taste.
  2. Make the kale salad: whisk together the lime juice, olive oil, chopped jalapeno, cumin and salt. Toss the chopped kale with the lime marinade in a mixing bowl.
  3. Make the avocado salsa Verde: in a food processor or blender, combine the avo- cado chunks, salsa Verde, cilantro and lime juice and blend well.
  4. Warm the beans: in a sauce pan, warm 1 tablespoon olive oil over medium-low heat. Sauté the shallot and garlic until fragrant, then add the beans, chili powder and cayenne pepper. Cook until the beans are warmed through and softened, stir- ring often, about 5 to 7 minutes. If the beans seem dry at any point, mix in a little splash of water.
  5. To serve, spoon generous portions of quinoa, beans and kale salad into a bowl along with a couple spoonsful of avocado salsa Verde. Garnish with chopped cherry tomatoes.