A simple mineral-rich and nutrient-dense dish. Serve as is, with a salad, over a bed of greens or as a side dish.
Potatoes are not “bad” food, unlike the crazy “diet” world would lead us to believe! Potatoes are a plant, a simple 100% whole natural food and far better for us, more affordable and sustainable than anything that comes out of a packet. Potatoes are nutrient-dense with fibre and minerals and have resistant starch, which helps feed our healthy gut bacteria and helps us feel satisfied between meals.
I always use parsley in my pesto, a handful of spinach, kale, or arugula to help “bring the nutrient-density + vibrant green”
– you know parsley is a superfood, right?!
Recipes with plant protein-rich ingredients. Examples of plant-based high protein foods include; quinoa, teff, millet, wild rice, oats, buckwheat, amaranth, sorghum, wheat, nuts, seeds, hemp seeds, peas, beans, lentils, legumes, soy, tofu & tempeh, broccoli, brussels, spinach, kale, mushrooms, nutritional yeast.
Recipes have ingredients with anti-inflammatory nutrients and avoid common inflammatory foods like sugar, gluten, dairy and processed food. A whole food diet rich in anti-inflammatory foods can help relieve symptoms of inflammation within the body. Inflammation is at the root of most disease = dis-ease.
Iron is a mineral essential for building red blood cells, carrying oxygen to lungs & tissues, cellular energy metabolism, healthy brain & immune functions.
Foods high in Iron;
Spinach, kale, parsley, nettles, seaweed, algae, leafy greens, potato skin
Red meat, poultry, liver, fish, shellfish - sardines,
Tofu, Black Beans, Chickpeas, Lentils, Beans
Quinoa, Teff, Oats, Buckwheat, Rice, Millet, Barley, Wheat
Seeds pumpkin & squash, pistachios, hemp, flax, almonds, cashews, cacao, dark chocolate,
Dried fruits apricots, raisins, molasses
✓ adds to shopping list
Potato & Green Beans with Basil Pesto
Potatoes & Green Beans
WASH VEG. Cut potatoes – dice evenly. ADD to a medium pot, cover with cold water + salt. Bring to a boil – cook 10mins.
CHECK potatoes with a fork. When they are almost done, ADD top-trimmed green beans – boil 2-3 mins. TASTE to see if it cooked to your liking. RESERVE ½ cup water. DRAIN into a colander.
RETURN pot to the stove, add pesto + 2 tbsp reserved water – stir well. ADD cooked potatoes + beans. STIR gently to coat with pesto, adding a splash more water to make the pesto a little thinner if need be.
SERVE as is, with a salad, over a bed of greens or as a side dish.
FOOD PROCESSOR – ADD garlic + nuts | seeds, blitz 10 sec or until the mix resembles breadcrumb.
ADD Basil, Spinach + Herbs + ¼ cup olive oil, S&P – process 30 sec – scrape down the sides.
PROCESS AGAIN – add a dash more oil to achieve a rough blended texture.
STIR in parmesan or nutritional yeast if using. TASTE season and adjust.
*SEEDS & NUTS use sunflower seeds, pumpkin seeds, hemp seeds. Nuts traditionally are pinenuts; cashews or walnuts work well too.
ADD ⅓ cup grated parmesan.
DAIRY-FREE – ADD 2 tbsp nutritional yeast.
SPICE it up by adding a pinch of dried chilli flakes if you like.
LOW FODMAP use 1 tbsp sunflower seeds; 2 teaspoons sunflower seeds per serving.