"Chana Dal" Comfort Bowl

Ingredients:

Serves 2-4

2 cups chana dal, rinsed well and soaked over night
1 tbsp ghee or coconut oil
1 x onion diced
1 inch fresh grated ginger root
2 x cloves garlic
½ tsp cumin seeds
1 tsp ground turmeric
1 tsp ground coriander
1/2 tsp garam masala
1/4 tsp mild chili powder
400g tinned peeled tomato
200ml filtered water
2 x carrot
2 x celery stalk
1 x red pepper

To serve:

Fresh coriander, salt, pepper, chili flakes
Optional - a tablespoon of cream cheese to soften and cool the taste for children.

Method:

Pressure or slow cook the soaked chana dal until soft and tender, store ready for use later. I slow cooked mine, it took eight hours - pressure cooker will reduce time!

Sauté the onion, fresh ginger, garlic. Add the spice mix to release the flavours, use water if necessary to avoid burning. Fine chop and add the carrot, celery and pepper, stir through for a minute or so, add some more water as necessary. Add the tinned tomatoes and more water, bring to the boil and then simmer for approximately 12-15 minutes until soft. Add the pre-cooked chana dal lentils and cook through for another 3 minutes.

Serve with coriander leaves stirred through, add salt and pepper to taste.

Note: My children found this a little too spicy, I added a tablespoon of cream cheese to each child serving, stirring it through and then they loved it!

Tofu, Swede & Butter-bean Stew

Ingredients:

Serves 2-4

360g of firm tofu
400ml tin of butter-beans
500ml vegetable stock
160ml coconut cream
1 x swede
3 x celery stalk
1 x leek
1 tbsp ghee or coconut oil
1 inch fresh grated ginger root
2 x cloves garlic (optional)
1 tsp ground turmeric
½ tsp ground cumin
1/2 tsp fennel seeds
1/2 tsp garam masala

To serve:

Basmati Rice & ground black pepper

Method:

Sauté the fresh ginger, garlic and the spice mix in the oil to release the flavours. Add the tofu/chicken and leek, stir through for a minute or so, add some of the vegetable stock as necessary. Add the chopped vegetables adding the rest of the stock and coconut cream, bring to the boil and then simmer for approximately 12-15 minutes until soft. Adding the butter-beans to cook through in the last 3 minutes. Serve on a bed of basmati rice top with lots of black pepper.

Ginger, winter vegetable Soup

Ingredients:

Serves 2-4

1 -2 inch ginger, peeled and sliced
2 x large carrots
1/2 cauliflower head
1 x courgette
1 x leek
500ml water
1 tbs ghee (or coconut oil)
2 x cloves of garlic
1 tsp fennel seeds
1 tsp ground turmeric
1/2 tsp ground cumin
160ml tin of coconut cream
1 cup fresh coriander leaves
1/2 lemon juice
1 tsp rock salt

To serve:

Desiccated coconut, cayenne pepper

Method:

Chop the vegetables ready to cook on the stove, start with the carrots, cauliflower and ginger, bring 500 ml water to the boil then simmer for 8 mins. Add the courgette and leeks, continue to simmer for another 6 mins.

Separate the water and vegetables, place the vegetables in a blender with the lemon juice and coriander and begin to blend adding the 500ml vegetable water (topped up with boiling water if necessary).

Sauté the garlic and spices (not the cayenne pepper) in the ghee to release the flavours. Add the coconut cream bringing up to temperature then reintroduce the blended vegetables with 1/2 tsp rock salt continue to heat through. Serve with desiccated coconut and cayenne pepper - if you want to give it a kick!

Easy, 10 min, Green Lentil (kitchari-style) Soup

Ingredients:

Serves 2-4

400ml tin of green lentils
1/2 cup coconut milk
1 1/2 cups filtered water or vegetable stock
2 cups of vegetables, for example celery, carrot, garden peas, green beans
2 tbsp ghee (or flax-seed oil, or coconut oil)
1 inch fresh grated ginger root
2 cloves garlic (optional)
1 tsp ground turmeric
½ tsp ground cumin
1/2 tsp fennel seeds

To serve:

Fresh coriander, lemon juice

Method:

Sauté the fresh ginger and the spice mix into the ghee to release the flavours. Add the vegetables to soften for a few minutes, then add the coconut milk and filtered water and simmer for approx 6 mins. Add the lentils and continue to simmer until everything is heated through, approximately 3 mins.

Clove, Butternut Squash & Chick Pea Soup

Ingredients:

Serves 2-4

400ml tin of chick peas
1/2 cup basmati rice (optional)
250ml vegetable stock
2 cups of butternut squash
2 tbsp ghee (or flax-seed oil, or coconut oil)
1 inch fresh grated ginger root
1 cloves garlic (optional)
1 tsp ground turmeric
½ tsp ground cumin

To serve:

Fresh coriander, lemon juice

Method:

Sauté the fresh ginger and the spice mix into the ghee to release the flavours. Stir the sautéed spices. Add the butternut squash to soften for a few minutes, adding a little water if necessary. Add coconut water and enough filtered water to make a soft, soup-like mixture, gently simmer for 12 minutes. Adding the chick peas to cook through in the last 3 minutes.

Kitchari: Classic Mung Dal with wilted Spinach & Garlic

Ingredients:

4 Servings

1 cup yellow split mung beans
1/2 cup basmati rice
100ml coconut water
2 tbsp ghee (or flax-seed oil, or coconut oil)
1 inch fresh grated ginger root
2 cloves garlic (optional)
1 tsp ground turmeric
½ tsp ground cumin
½ tsp coriander (optional)
½ tsp fennel seeds (optional)
4 x cloves (optional)

For the green vegetables:
2 x tbsp ghee
2 x cloves of garlic
2 x cups of spinach leaves
A pinch of salt

To serve:

Fresh coriander, lemon juice
One portion of green vegetables sauteed with 2 x crushed or sliced garlic cloves

Method:

Soak mung dal overnight and wash thoroughly. Wash the rice thoroughly. Cook the mung dal and rice until soft (mung dal approximately 30 mins, add rice for remaining 8-12 mins (or cook separately).

Prepare all the spices by adding them together in one small bowl to create your spice mix.

In a separate saucepan, sauté the fresh ginger and the spice mix into the ghee to release the flavours. Stir the sautéed spices into the cooked dal and rice mixture. Add coconut water and enough filtered water to make a soft, soup-like mixture, heat through thoroughly.

Saute the garlic and green vegetables for a few minutes in 2 tbsp ghee, add a pinch of salt to serve.

Add fresh coriander, lemon juice, salt, pepper and green vegetables to serve.

Seasonal stewed fruit with Muesli & Ghee

Ingredients:

Serves 2-4

2 x apples
2 x pear
1 x orange
2 stalks rhubarb
1 handful raisins

To serve:

Pre-made, sugar-free muesli
Warmed homemade ghee

Method:

Peel orange, wash and cut all fruits into small chunks, simmer all the fruit (including any dried fruit used) in 1 cup of water for approximately 6 minutes. Add a pre-made, sugar-free muesli to serve topped with a good tablespoon of warm ghee

Kitchari: Green Lentil & Vegetable

Ingredients:

Serves 2-4

2 cups green lentils (tinned lentils also an option)
1/2 cup basmati rice
200ml coconut water
200ml filtered water
2 cups of soft green vegetables, courgette, spinach etc
2 tbsp ghee (or flax-seed oil, or coconut oil)
1 inch fresh grated ginger root
1 cloves garlic (optional)
1 tsp ground turmeric
½ tsp ground cumin

To serve:

Fresh coriander, lemon juice

Method:

Soak lentils overnight and wash thoroughly. Wash the rice thoroughly. Cook the lentils (approximately 20 mins) or rinse tinned lentils.

Prepare all the spices by adding them together in one small bowl to create your spice mix.

In a separate saucepan, sauté the fresh ginger and the spice mix into the ghee to release the flavours. Stir the sautéed spices. Add the vegetables to soften for a few minutes, then add a little water if necessary. Add the lentils. Add coconut water and enough filtered water to make a soft, soup-like mixture, gently simmer for 4-6minutes.

Lightly Spiced Porridge Oats

Ingredients

Serves 4

2 cups of organic fast-cooking oats
500ml water or milk
1 tbsp ashwagandha (optional)
1 tsp ground cinnamon
1 tsp ground ginger

To serve:
4 tbsp plain greek yoghurt
sprinkle of ground cardamon
2 tbsp honey

Method

Everything in a pan, increase the heat on the hob until the oats are cooked through and reduce heat and cook for further few minutes, add honey, yoghurt and cardamon to serve.