So here we go with another kale salad recipe! Told you that I had an abundance…
I’ve also been thinking about my recipes and how I would like to try to give you some various alternatives, where ever and whenever it is possible.
We talk about Intuitive Eating, but what about intuitive cooking?
Not all dishes lend themselves to mix and matching, or making substitutes. If you are baking, it is probably best to follow the recipe closely if you are looking for a predictable outcome. Though if you have a strong desire to experiment and not feeling to concerned about the outcome, go for it and do try all kinds of weird and wonderful ingredients and combinations.
Just be clear that you may not end up with something edible… But sometimes it’s more about the process than the outcome right?
When it comes to salads you are pretty safe experimenting away. Not too much can go haywire if you are using fresh, good quality ingredients to start with.
If you want to make a salad a decent meal, you have to (well you don’t have to, but I strongly recommend) that you follow the same plate concept as is recommended for balanced meals in general, if you want to make a salad that is a meal in itself and not just a simple side dish, that is.
The key, the secrete, whatever you want to call it, is to combine fat, protein with carbohydrates (which here will be mostly veg). If you leave out the fat and the protein from your salad and have just vegetables on their own, most likely you will end up not feeling full for very long, even though you may eat an actual large volume of food.
Each macro nutrient is digested differently, hence why this is.
From a mindful eating point of view, use your salad (or any meal for that matter) to explore how different foods effect your satiety and fullness. How long before you notice the need to eat again? There’s no right or wrong here, but it can be pretty useful information.
Anyway, let’s get to the recipe.
For potential substitutes for this particular salad:
Try different root veg like celeriac or maybe shredded purple cabbage.
Cannellini beans can be swapped for chickpeas or butter beans.
The walnuts can be swapped for toasted sunflower seeds or pecan nuts.
Kale Salad with Garlic-Tahini Dressing
6 large leaves of kale (any type of kale is fine), stems removed & finely chopped
2 carrots, peeled and finely grated
¼ cup sundried tomatoes, roughly chopped
½ cup cooked cannellini beans – swap for chickpeas or other beans if you wish
a handful of fresh walnuts, roughly chopped
3 tbsp tahini
1 clove garlic, minced
Juice of ½ lemon
2-3 tbsp cold water to thin the dressing
Sea salt & Black pepper, to season
Start by making the dressing by placing the tahini, minced garlic and lemon juice in a small bowl. With a fork mix them all together until you have a thick paste. Then add a tbsp. of water one by one until you have your desired consistency. You want to end up with a creamy dressing so don’t go too heavy handed with the water. Add sea salt and black pepper to taste.
Place the chopped kale in a large salad bowl, add the dressing and with your hands gently massage it in so that the leaves wilt / soften a little..
Add the shredded carrots, the sundried tomatoes and the beans. Toss together until everything is evenly coated with the dressing
Add the chopped walnuts for some extra crunch.
Serve as is, or with your choice of meat / fish / egg if that takes your fancy.
Looking for more kale salad ideas? Well I have a few oldies from the archives!
This week’s recipe is inspiration taken from a meal I enjoyed at a friend’s house when I was in Sweden a few weeks ago.
I love when people cook for me, even though I love cooking and serving food for others too. The only downside is that many of my friends think I am a fussy eater, or strict with what I put into my mouth. To be honest, I’m neither. Though over the years my tastebuds have become a little fussier than what they used to be.
I love simple food made with really good quality ingredients. That’s pretty much it.
I also enjoy trying new foods and flavour combinations every once in a while. Actually… I probably (actually, not probably, I DO) spend a large chunk of my money on food. Like cool stuff, and rare things like romanesco, chicory lettuce and purple sweet potatoes… Or a better quality balsamic vinegar, that will make my simple salad dressings much more delicious!
The balsamic vinegar thing happened when one of my friends gave me a tasting tour of her selection, after I’d complained that I don’t really like vinegar that much. Admittedly after trying a few of the once she had to hand, I realised that what I don’t like so much is apple cider vinegar or plain normal white vinegar, but that I do like a good quality balsamic, it tastes totally different! Who knew?! So I went and bought myself one the other day. Just to set the record straight.
When I shot this recipe I used olive oil and pomegranate molasses + some lemon juice, however now armed with my new delicious balsamic purchase, I think using a good quality balsamic and equal quantities of olive oil will work perfectly here too. I found that the “proper” balsamic vinegar have a much rounder flavour and not that sharp “cut through” flavour like the cheaper stuff.
Pomegranate molasses have a tart flavour, and is not overly sweet.
With this salad I’ve gone for a combination of fruity, salty and tart. The fresh mint will give an additional freshness and you will experience a full range of textures too. From chewy to crunchy to soft.
Feel free to switch up the fruit or the grain if you can’t find any of the ingredients.
Black Rice & Stone Fruit Salad with Halloumi
½ cup black rice, rinsed
1 cup fresh water to cook rice in
1 block of halloumi, approx. 200g, thickly sliced and cut into smaller pieces
4 tbsp extra virgin olive oil
Juice of ½ lemon
1 tbsp pomegranate molasses
A handful of toasted hazelnuts, roughly chopped
2 fresh plums,de-stoned & cut into cubes
2-3 fresh apricots, de-stoned & cut into slivers
1 fresh nectarine or peach, de-stoned & cut into cubes
About 10 fresh mint leaves, roughly chopped
Start by roasting the hazelnuts at 150˚C for about 15 min, until the skin begins to crack. Once your hazelnuts are golden and fragrant, remove from oven to cool slightly before rubbing the skins off with a clean tea towel. Set aside.
Measure out your rice, rinse and place it in a sauce pan. Add water and follow the cooking instructions on the package.
Once the rice is cooked, set aside to cool.
To make the dressing mix the oil, with the lemon juice and pomegranate molasses in a small bowl, or to save on dishes do it directly in the bowl you intend to serve your salad in.
Once the rice have cooled, add it to your intended serving bowl and mix with the dressing.
Heat a frying pan with a tbsp. of butter or olive oil. Fry off the halloumi until golden on both sides.
Assemble your black rice salad, by adding the fruit and the warm halloumi to the dressed up rice. Add the chopped mint leaves and the chopped hazelnuts.
** If you are serving less than four people, feel free to halve the quantities. The salad will keep for about three days in the fridge. **
I think it was about time I shared another sweet recipe here on the blog again. And if you read my last post, about my own personal history with food (sugar in particular) and how I made eventually made peace with it all, then you will know that I love the taste of sweet.
Dates are such a versatile food. They are sweet and sticky and actually good for you with a high amount of fibre, but also the vitamin and mineral content like zinc (for immune system) magnesium (for energy production), iron (for red blood cells) and potassium (for nervous system).
Because of their “stickability” they work really well in all types of raw desserts as they so seamlessly hold everything together. I also love that when we are using dates as sweeteners we tend to use the whole fruit, just like nature intended.
This recipe is based on a typical traditional Swedish recipe and one we made time and time again as kids – Choklad Bollar.
The original recipe calls for butter, sugar, oats and cacao powder. And perhaps a little coffee too.
Here I have replaced the butter and sugar with the dates and added some melted cacao butter as fat. You can use coconut oil too.
Traditionally “Choklad Bollar are rolled in desiccated coconut, which I personally like though I made another version of these for a recent talk I did locally and rolled them in some melted dark chocolate and some roughly chopped toasted hazelnuts. Much like a giant Ferro Roche… Yeah, just imagine! Totally worth the extra effort.
Chocolate Oat & Date Balls
Makes about 10 medium sized balls
½ cup rolled (porridge) oats
20 small pitted dates – or use about 10 soft Medjool dates
2 tbsp raw cacao powder
6 tbsp strong coffee – or use same amount of water
2 tbsp melted cacao butter – or coconut oil
Shredded coconut to coat the balls in
First blend the oats in your food processor until you have a rough ground texture. Soak the dates in some hot water for about 1 min, then drain. Just to soften them a little. If you are using Medjool dates you can skip this step as they tend to be much softer. However don’t forget to remove the pits!
Add the rest of the ingredients to your food processor and blend until it all comes together like a sof dough.
Roll the dough into small balls with your hands and roll them in some shredded coconut.
Store in an airtight container in the fridge. They will keep for a few days.
(I’m always musing to myself about the difference between the words “keep” and “last”. To be honest, I am actually just guessing how long they will “keep” for, since I’ve never had any “last” long enough to see when they would be gone off…)
This week I will be sharing a salad recipe that kind of feels like a seasonal transition from Winter to Spring / Summer.
It is a salad recipe, and it is a raw food dish. But, it made from what I would consider Winter vegetables. Root veg and purple (red) cabbage is more the types of veg that appears in my pantry and fridge during the colder months.
Though since they are still around, I thought I would share this recipe that I also shared as my guest contribution over on The Honest Project awhile back.
And in the name of honesty, I will admit that I am also low on some freshly styled recipes. Not short of ideas though so hopefully next week I will have some time to get back playing in the kitchen!
I can’t wait, especially since I recently purchased an extension arm for my tripod so that I can start creating some recipe videos and flatlays. It may save me from standing on the counter top all the time…
The past month have been pretty intense with finishing up a new video series on Food, Mood & Mindful Eating that I am hoping to share with you all really soon + both doing some personal inner work participating in Whole Detox (Come join us for the October one!)
As well as finishing up my latest professional development training in Mindful Eating. And that one has been really enriching too taking my previous skills to a new level. I am so looking forward to integrate it all in the coming weeks and months and to share it with you all!
But now, let’s have fun with this colourful recipe 🙂
This recipe is my spin on variations that I’ve seen around over the years. I feel like this recipe reflects my cooking style (and maybe even my personality to a certain degree), as it is colourful, straightforward and rooted. Like a rainbow.
This slaw is a great Winter salad, (or for this time of year also called the “hungry gap”) when getting fresh green leaves can be challenging, simply because they are not in season.
Rainbow Slaw with Mustard Dressing
¼ head of celeriac, peeled and finely shredded ¼ head of red cabbage, finely shredded (I tend to use a mandolin for this) 2-3 medium sized carrots, peeled and finely shredded (if you can get carrots of different colours even better!) A handful of pomegranate seeds For the dressing: 1 tbsp Dijon mustard 2 tbsp fresh lemon juice 5 tbsp good quality olive oil 1 tsp clear honey, local if possible Sea salt & black pepper to season
Start by washing, peeling and shredding all your vegetables. Then set aside. In a large bowl, this could be the serving bowl, add all the ingredients for the dressing and whisk until smooth.
Taste and adjust to your preference. A little bit more sweetness? Need more lemon? Use your own tastebuds to guide you.
Add the shredded vegetable to the bowl with the dressing. Gently toss until the dressing and vegetables are intermingling nicely.
Add the pomegranate seeds before serving. The salad will keep for a few days in the fridge, covered.
What does self care through food and eating look like?
This was the question I proposed at our latest Nutrition & Mindfulness Retreat. The overarching theme have been that of stress and how to develop stress resilience, so that we can live in the most fulfilling way possible.
Food and eating is fundamental for survival, yet so many of us develop a really complicated relationship with (often) both. The most basic needs can become neglected, ignored and / or abused.
We somehow forget how to nourish and care for ourselves, in the most basic way – with food.
When we think about self care we may think about massages, hot baths and fancy retreats. We may forget about the importance to care for ourselves, as well as our bodies in a kind compassionate way, often because we get too busy caring for everybody else’s needs!
Having done a number of interviews for my side project The Selfcare Path Podcast, with lots of practitioners from all over the world, one thing that every single onetalked about was the importance of taking care of ourselves,FIRST!
We simply cannot pour from an empty cup. Even though many of us like to think so…
So back to self care and food. What does it look like when I take care of myself in the most nourishing way possible, using food?
This is where bringing some mindfulness to the table can be super helpful. By cultivating both awareness as well as self compassion, I can best support and serve my body with what it needs, when it needs it.
We may straightway think that nourish ourselves with food mean making the most nutritious choices possible. And yes, it does, in a way. But before we even decide what to eat, we need to honour our need TO eat.
First of all (re)learning to recognise the subtle cues of hunger and then HONOUR them (i.e eat!) is important. Even vital! Just like making susre we get adequate sleep and water, we need to feed our bodies if we want them to function well. Or perhaps function at all…
The second thing is to ask ourselves what we are hungry for? If we are physically hungry, what specific food am I hungry for?
This is where it can get complicated. We may have lot of external rules for what we “should” be wanting and what foods are good for us. Or we may fear that if we let ourselves have exactly what we want we will be living on bars of chocolate and crisps forever.
It is at exactly this point where we need to build strong trust as well as deep listening, so that we can actually hear what it is our BODY wants. Not necessarily what the mind is craving…
Mindful eating, is not restrictive (because restriction only backfires!) yet it is not really about eating whatever we want, whenever we want, either.
Mindful eating is to respectfully listen to our bodies for what it needs and then honour that need. This takes time and practice.
Food is fundamental nourishment for our physical body and our survival, so when we feed our bodies in ways that are both nourishing and satisfying we aretaking care of ourselves. Self care through food.
So how do you know what (food) choices to make ?
By trying to make a food choice that is both nutritious and satisfying will also most likely mean that it will definitely be nourishing too.
Being mindful not only give us the opportunity to listen to the signals of hunger, fullness & satiety. It also gives us the chance to be present and make a choice to have what we are hungry for.
It’s all too easy to ignore these subtle signals from our body, when we are stressed.
We eat foods that are easy to grab on the go, struggling to carve out time to prepare meal.
We eat fast, not chewing well and perhaps not tasting much either.
We eat too much or not enough. Neither which serves our body in the way it deserves.
Of course, it is not always possible to make the right match for what you desire and what your body is calling for each and every time. Sometimes we are more mindful than others. Sometimes we don’t have to hand what we want or need, sometimes we let ourselves get ravenous making it hard to to make an informed choice, and other times we eat until we feel uncomfortably full.
This is where self compassion is so powerful.
When the negative voice pops up we need to be kind and caring towards ourselves, rather than letting this inner mean voice take over, and getting stuck beating ourselves up. Instead we can with kindness recognise that perhaps this particular choice at this particular moment, wasn’t the wisest move. And then move on.
This is how we create freedom with choice, and freedom with food.
So maybe it is time, that we pause to check in if we are hungry? And if we are then nourish ourselves with colourful, tasty, satisfying foods, not because we “should”, but because we care?
How are you going to nourish yourself with some self care through food this week?
Do you long to let go of obsession around food, eating and weight? Would you like to feel freedom and peace around meals and beyond, but need some help and support to get there?
It would be an honour to walk with you on this path. Please email me HERE to set up a free 30 min consultation to explore how this may be possible for you too.
After what feels like almost two weeks at full speed, I decided, no actually my body told me loud and clear, that it is about time to take a day which include some selfcare. To me that includes, spending time outside, preferably some walking in the forest as well as filling my body up on some colourful foods.
And since we are enjoying some Spring-like weather for the past few days, with apparently more to come, smoothies are back on the menu again.
Other parts of my selfcare practice intention for this week includes getting serious about my sleep. To get to bed in plenty of time to ensure that I can get 8h and maybe, just maybe, I’ll try taking my mobile phone out of my bedroom too…
Do you prioritise your own sleep? And if so, what does your routine look like?
It took me some time to warm to the idea of adding raw beetroot to a smoothie, but once I had tried it with some berries, there was no way of going back!
Beetroot is such a powerful veg, with phytonutrients that support our liver and blood. As well as that, as a root veg it is also full of fiber to help keep the blood sugar stable, give the stomach a sense of fullness and the bowel moving.
In this recipe I use banana as a sweetener but to be honest, mostly for texture as without it I found that you end up with a more “gritty” texture, that is not to everyone’s palate. I also tend to use raw ones, but since the consistency tends to change when they are cooked, it would be interesting experiencing using a cooked one instead. If you do, let me know! And probably best to cook a few and then use a spare one for your morning smoothie, as they take an age to cook…!
The leaves I used here are a variety that I grew last year called “Bulls Eye”. They kind of look like beetroot tops. If you can’t get hold of some, use a few leaves of spinach, rainbow chard or if you can get organic beetroots that still have their leaves attached you can use a few of them.
The talk of home grown veg together with the current warmth from the sun makes me look forward to the weekend already when my plan is to clear my raised beds to get them prepared for planting in a few weeks time. Must order some seeds too!
Ruby Red Beetroot Smoothie
1 small beetroot, peeled & chopped
1 small banana
1/2 inch of fresh ginger, peeled
1/2 cup of raspberries, fresh or frozen
1/2 cup of strawberries, fresh or frozen
A handful of red or green leaves (if your leaves are green don’t over do it or you’ll end up with a brown smoothie)
Juice from 1/2 lemon
1 tbsp of hulled hemp seeds – optional
1 tbsp of pea protein
250ml of plant milk of choice – other nice options are cold hibiscus tea or cold raspberry leaf tea
Place all ingredients in your blender. Blend until smooth, Drink and enjoy!
I actually made a little video for this recipe too.
Expect to see some more of these types of videos happening this year, since I’ve just bought an extension arm for my tripod!