Protein Packed Bean Patties
Many of you know I have a couple of students sitting in on clinic at the moment. Well, my student Kristy is a Nutrition student full of great recipe ideas….so I asked her to share one of her vegan easy, go to recipes for you. Packed with magnesium, calcium, iron, potassium, zinc, protein & good fats – I’m sure & your family will love them!!
-1 ½ cups cooked black beans (or canned)
-1tsp dried coriander
-1tsp dried basil
-1/4 cup fresh parsley
-1/4 cup oats (ground into powder)
-2 cloves garlic
– 1TBSP ground flaxseeds
-Flour of choice for dusting
Mix all ingredients together (except flour) in food processor, or finely chopped & mix together.
Roll patties & dust in flour
Fry on low heat or oven bake on 180ºC
- Enjoy with an awesome salad of choice!
Recipe by Kristy Boeyen
These days there are all types of ‘wraps’ which are tasty & boosted with proteins such as chia seeds, quinoa….& also give tasty gluten free options too.
Here’s some tasty options you might want to try out!
- tuna, mashed boiled eggs, baby spinach & grated carrot
- mashed avocado with lemon juice, grated carrot, leg ham & rocket
- hommus, julienne cucumber, grated carrot, alfalfa sprouts
- cottage cheese, lettuce, julienne cucumber & capsicum
- edamame green dip, sliced olives, diced tomato, rocket & feta
- pesto, chicken, grated carrot, avocado & lettuce
- mashed avocado & boiled egg, diced tomato & rocket
- pumpkin dip, leg ham/chicken, baby spinach
- beetroot hommus, roast sweet potato/pumpkin, feta & baby spincah
You can roll them up & cut into hand sized (3-4cm) pieces for kids divided lunchboxes, or just roll & wrap!
Need more lunchbox ideas….click here!
I see lots of menopausal women in my clinic….& they often ask…is soy ok for me??? This is a simple answer of YES – as a ‘real’ FOOD, not generally a supplement. It’s all about….BALANCE (my favourite word!!)
Edamame (soybeans) are a phyto-oestrogenic food rich in isoflavones. These are compounds that have a weak oestrogenic effect & bind to oestrogen receptors in the body. Including these as part of a balanced diet may help reduce menopausal symptoms such as hot flushes & vaginal dryness, & may even protect you from breast & ovarian cancers.
Soy beans are full of B-vitamins & are particularly rich in choline – needed for brain function & also maintains the myelin sheath which protects our nerve cells. They are jam packed with amino acids….(the building blocks for protein), iron, calcium & Omega 3 EFA’s making them perfect for vegetarians. Your best choice is to buy organic soybeans when you can so you know they’re not genetically modified….& enjoying in moderation.
- x1 tin organic chick peas
- 1/2C shelled organic edamame beans
- 1C baby spinach
- Juice 1/2 lemon
- 2Tbsp olive oil
- x1 clove garlic
- 2 heaped Tbsp tahini
- 1/2tsp cumin
- handful of parsley…& any other herbs you like!
- pinch sea salt
- 1/4C water
- top with sesame seeds
- Place all ingredients except sesame seeds into food processor & blend till smooth.
- Add a little more water if necessary.
- Top with sesame seeds & enjoy with veggie sticks.
Recipe by Lisa Guy, naturopath.
This time of year is great to enjoy soup….no matter where you are!!
It’s a great lunch to take to work or school in a thermos….or to enjoy for a nutritious, easy dinner. I’ve made mine in the slow cooker – but you can easily whip it up after work on the stove.
Jam packed with calcium, magnesium, potassium, folic acid, phosphorous, vitamin C & beta-carotene – it’s easy on digestion, detoxifying & great for circulation!!
- 2tsp oil (I like coconut)
- 1 small brown onion, chopped
- 3tsp red curry paste (modify for kids)
- 500g gold sweet potato, peeled & coarsely chopped
- 250g pumpkin, skin off & chopped
- 2tsp lemongrass paste (or fresh lemongrass to taste)
- 2 pinches of salt
- 1 tsp coconut sugar (or brown sugar)
- 2C coconut/almond milk (‘So Good’ one….or Soy milk if prefer)
- 1/2C coconut milk
- 1.5C water
- Coriander, chopped to serve
- Heat oil in slow-cooker set on ‘high’ (or large saucepan). Add in onion & cook until softens.
- Add in curry paste & cook for 1-2mins till aromatic.
- Add in sweet potato, pumpkin & lemongrass. Pour in 1.5C water & leave in slow-cooker till vegetables are tender (or bring to boil in saucepan, then reduce to simmer for 15-20mins).
- Add in salt, sugar & ‘milks’. Set aside to cool slightly. Blend or process soup in batches, until smooth.
- Return to pan & stir over low heat until heated through. Ladle into bowls & sprinkle the coriander on top. Enjoy!!
These went down well in our house too…NO MEAT – how did he survive??!!
I served leftovers up for breakie the next day….yum!!
- 2 large zucchini, grated then excess water squeezed out
- 200g Haloumi, grated
- 5 spring onions, chopped
- Corn kernels, cut of cob
- 1 carrot, grated
- 1/2C mint leaves chopped
- 1C plain flour (or flour of choice)
- 1 1/2tsp baking powder
- Salt & Pepper
- 2 eggs
- 1 lemon, finely grated & juice
- 1 punnet cherry tomatoes, quartered
- Baby lettuce leaves
- Basil leaves
- Put zucchini, haloumi, carrot, corn, mint, spring onions, & lemon rind & juice into a large bowl.
- Sift in flour & baking powder. Season with salt & pepper.
- Crack in the eggs & stir to combine thoroughly.
- Heat oil in frying pan. Use 1/4C of mixture per fritter, mould with your hands. Flatten with spatula.
- Cook each fritter 3-4mins each side, or until golden & cooked through.
- Serve with tomato & greens – hot or cold!! 😉
Soup is a great thing to enjoy for lunch….or whilst doing a detox…..since it’s easy to digest, full of antioxidants & with the added spices to support your liver & inflammation – why not give this one a go?!! Soups are a great way to add veggies into your kids day?!!
- 2 Tbsp coconut oil
- 2-3 carrots, finely chopped
- 1/2 pumpkin, diced
- 1 onion, finely chopped
- 4 garlic cloves, smashed
- 1.2L vegetable stock
- 1 Tbsp ginger, grated
- 2 Tbsp Miso paste
- 1 Tbsp turmeric, grated
- salt & pepper to taste
- Melt the oil over medium heat, add in carrots, pumpkin, onion, & garlic. Saute for 10mins, stirring occasionally.
- Add the stock, ginger & turmeric, reduce the heat, cover & simmer for 30mins or in a slow cooker till veggies are tender.
- Puree the soup using a blender, adding in the Miso paste. Season with salt & pepper.
- Enjoy with a piece of crusty sourdough!