Follow SoulNourish :

  • Facebook Social Icon
  • LinkedIn Social Icon

Copyright 2019 Soul Nourish - All rights reserved

Recipe Ideas

I am very creative in the kitchen and I like to create meals that are quick, nutritious and delicious which is how I encourage my clients to cook. I want to demonstrate to clients that eating healthy can be easy and fun at the same time. Being organised with the ingredients you need is the key to a sustainable lifestyle change. Try out some to the recipes and see for your self how eating healthy doesn't needed to a difficult task.

Breakfast

IMG_5336.jpeg

Ingredients

- 1/2 banana ( sliced)

- Handful of mulberries 

- 2 tbsp nut butter 

- 5-7 raspberries ( can sub for any berry of choice)

- Hemp or ground flaxseeds 

- 1 cup oats 

- 2 cups milk ( I use plant-based)

Method 

- Cook the oats and milk over a medium heat for 2-3 minutes. Meanwhile add the raspberries to a saucepan with 1 tbsp of water until the berries are soft and no more water remains in the pan. 

Spoon porridge into 2 bowls. Top with all other ingredients. Enjoy! 

IMG_3380.jpeg

This is a great filling and nutritious recipie if you have leftover brown rice from lunch or dinner from the previous night.

 

Ingredients 

- Fresh fruit 

- 1 tbsp of Sunflower seeds 

- A handful of nuts

- Chia seeds 

- 1/4 cup brown rice

- 3 tbsp Granola 

- Maple syrup (to taste)

- Plant based milk 

Method 

- Cook brown rice as per the packet ingredients 

- Mix with warmed plant based milk and maple syrup and pour into a bowl 

- Top with rest of ingredients

BBF9F2E6-F65C-4646-916A-B743A5EC9BAA_edi

Ingredients 

- 4 tbsp pre-cooked crabmeat 

- 1/2 avocado (smashed)

- 1/2 handful of coriander 

- A squeeze of lime juice 

- Salt 

- Pepper 

- 2 slices of sourdough bread

- Olive oil

Method 

- Toast the bread and brush with oil. 

- Spread the crab and avocado on the bread.

- Top with coriander, lime juice and seasoning to taste.

Avocado and crab on sourdough

WhatsApp Image 2019-08-24 at 14.04_edite

Ingredients 

- 2 cups oats 

- 5 tbsp coconut oil

- 1 tbsp orange zest

- 1 tsp ground ginger 

- 1/2 tsp ground nutmeg 

- 1/2 pumpkin seeds 

- 1/2 cup almonds (roughly chopped)

- 1/2 cup pecans (halved) 

- 1/2 cup cashew nuts ( roughly chopped) 

- 2 tbsp maple syrup ( or raw honey)

- 1 tbsp chia seeds (optional) 

- 1 tsp ground cinnamon (optional) 

Method 

- Preheat oven to 160 degrees Celsius

Combine all ingredients. Spread in a single layer on a baking sheet.

- Bake for 20 minutes until toasted and golden.

Healthy Granola

LUNCH

IMG_5302_edited.jpg

Ingredients

- 1/2 cup almond flour

-1/2 cup quinoa flour

- 1 1/2 tbsp coconut oil 

- chilled water

Method 

- Preheat oven to 180 degrees celsius.

Mix both flours and coconut oil, adding water tablespoon at a time until a dough is formed. 

- Press dough into muffin tins greased with coconut oil. 

- Bake for 12-15 minutes, or until golden brown. 

- Fill with desired fillings! (We used hummus, roasted vegetables and tomatoes. 

Quinoa and Almond Tart

CA4F3A4D-84E0-4678-AB87-E14D05AF09D4_edi

Ingredients 

- 2 sweet potatoes 

- 4 carrots 

- 2-3 beetroot

- 2 tomatoes 

- 1 1/2 cups buckwheat pasta

- 1 cup soaked & washed barley

- 1 pint water 

- 1 tbsp olive oil

- 1 tsp dried mixed herbs

- 1 tsp paprika 

- Seasoning 

- Chilli flakes 

- (optional) Fresh mint leaves for garnish

Method 

- Place all ingredients except the pasta into the Instapot (or a pressure cooker)

- Meanwhile cook the pasta according to packet instructions 

Once the vegetables have cooked, add to the pasta. 

Garnish with fresh mint leaves. Enjoy! 

Instant Sweet Potato Stew

2F67EBFB-268A-4E1C-8E63-5FE810219311_edi

Ingredients

- 1/2 bell pepper 

- 1 cup of spinach 

- 1 cup cooked buckwheat noodles( cooked as per packet instructions) 

- 100g Tempeh

- Olive oil

- 1/2 tsp turmeric powder 

- 1/2 tsp chilli powder 

- 2 tsp tamari 

- Seasoning

Method 

- Cut Tempeh into 1/2 inch thick small blocks.

 Mix turmeric, chilli powder, tamari and seasoning to taste, with the tempeh. Let sit for at least 15 mins.

-Stir fry the pepper and spinach in 2 tbsp of olive oil. 

- Bake tempeh on an oven-safe tray for 12-15 minutes. Then flip and back for a further 10 minutes. 

- Combine the tempeh, vegetables and noodle, and serve! 

Marinated Tempeh and veg stir fry with Buckwheat Noodles 

DRINKS

11061AEC-E0F2-47D7-8EAE-1F878EBC470B_edi

Mixed Berry Smoothie

Ingredients
- 1/2 cup frozen berries 

- 1/2 banana

- 3/4 cup milk 

- 4 almonds 

-1 tbsp nut butter 

-Water

Method 

- Blend all ingredients together until fully combined. Add water to get desired consistency 

For a smoothie bowl, add only 2-3 tbsp water. 

516AFF9A-04F1-41C5-9426-53F949C70E0F_edi

Mango Banana Smoothie

Ingredients 

- 1/2 mango 

1 banana 

1 tsp maca/lucuma powder 

1 tsp hulled hemp seeds 

Method 

- Blend until fully combined 

91187001-9250-4F7C-963D-8294C242037A_edi

A great speedy substitute for an oatmeal breakfast 

Ingredients 

- 1/2 banana 

- 1 small plum 

- 1/2 tbsp peanut butter 

- 1/2 cup plant based milk 

- 1 1/2 tbsp oats 

Method 

- Blend all ingredients together 

- Enjoy! 

Oat Smoothie

B690A88B-CA18-412F-8240-94D8D5C73C5E_edi

Delicious served with a vegan chocolate chip cookie OR can be blended with ice instead for an iced chai latte!

Ingredients 

- 2/3 cup coconut milk 

- 1/3 cup water 

- 1 medium cinnamon stick 

- 1/2 tsp ground nutmeg 

- 1 tsp grated ginger (or 1 tsp ground ginger)

- 1/2 tsp ground cardamom 

- 1 tbsp raw cacao powder 

- 1 tbsp maple syrup 

- 1 tea bag

Method 

- Mix all ingredients in a saucepan over a medium heat until well combined and hot. 

- Press the teabag with the back of a spoon to release maximum flavour.

- Make sure to not let the milk boil 

- Strain and enjoy!

Coconut Chocolate Chai 

Snacks

E78B2110-A5E6-4E7E-B343-FD03204C0449.jpe

Ingredients 

- 1 cup peas 

- 1 tbsp olive oil 

- 1 tsp dried mint

- Seasoning 

Method 

- Boil the peas until fully cooked and soft 

- Mix with the seasoning and oil 

 Serve hot! 

Mint Peas

Unknown.jpg

Ingredients 

- 2 dates

- 2 tsp nut butter 

- 12 sunflower seeds 

- Salt

Method

- Score the top of a date to remove the stone. 

- Fill with the nut butter. 

- Top with sunflower seeds, salt and grated dark chocolate

Stuffed Dates

B5734AB6-073A-4C35-A867-DF4397D810EA.jpe

Ingredients 

- 1 small sweet potato ( 110g)

- 3 tbsp cacao powder 

- 30g oat flour 

- 15g Almond flour 

-1/2 tbsp ground cinnamon 

- 1/4tsp baking powder 

- 2 dates

- 2 tsp honey/ maple syrup

- 1/2 small banana

- Pinch of salt 

- 6 raspberries 

Method 

- Preheat oven to 190 degrees celsius

- Line a medium sized oven tray with baking paper

- Peel and cook the sweet potato until fully cooked through and soft

- Add all ingredients to a blender except the rapsberries 

- Pour the brownie mix into the lined pan. 

- Cut the raspberries into half and poke into the brownie mix at regular intervals 

- Bake for 25-30 minutes 

- Let it sit for 15 minutes before cutting into squares.

Sweet Potato & Raspberry Brownies (9 Squares)

084D5C28-EAA5-421C-ACEF-1F3EC2377E6D_edi

Ingredients 

- 1 cup frozen banana 

- Desired toppings ( eg shaved dark chocolate, lime oil, dessicated coconut etc. ) 

Method 

- Blend bananas. This will take a few minutes. If you dont have a very high- speed blender, let the bananas defrost for 5-10 minutes 

- Top with desired toppings 

-Serve cold! 

Banana nice cream

2702A540-49E1-44A1-B8B4-3B0EBC668D67.jpe

PB+J CRACKERS 

Ingredients 

- 4 rice cakes

- 8 tbsp peanut butter 

- 16 smashed raspberries 

- A pinch of salt 

Method 

- Spread the nut butter on the crackers 

- Spoon on the raspberries and sprinkle on the salt. 

PB & J Crackers

WhatsApp Image 2019-11-14 at 23.02.29.jp

Ingredients 

- 2 cups self raising flour 

- 2/4 tsp salt ( I use Pink Himalayan)

- 2/3 cup soft brown sugar 

- 3/4 cup dark chocolate chunks 

- 5 tbsp water 

- 4 tbsp coconut oil 

- 1 tsp vanilla paste ( or extract)

Method 

- Preheat oven to 170 degrees Celsius.

- Mix all ingredients together except the chocolate until fully combined. 

- Then fold in the chocolate chunks 

- Freeze mixture for 30 minutes 

- Roll into balls and lightly press. 

- Cook for 11 minutes. 

Vegan Chocolate Chip Cookies