Sweet Potato Fritter

Recipes for you

Recipe and images sourced from https://thehappypear.ie

Sweet potato fritters
Sweet Potato Fritter from https://thehappypear.ie/

Ingredients

  • 1 kilo baked sweet potatoes
  • 1 red onion diced
  • 2 cloves garlic diced
  • 1 tin chickpeas rinsed and drained- 280g net weight
  • Few leaves of chopped coriander
  • 1 tsp salt
  • 3tsp tamari
  • 2 tsp ground cumin
  • 1/2 tsp smoked paprika
  • generous pinch of black pepper
  • 1/2 red chilli chopped finely
  • juice of 1/2 a lemon
  • 150g peas
  • 3 tbsp sieved gram flour
  • Pinch of salt
  • Pinch of black pepper
  • 50ml water
  • 1 1/2 tbsp oil

Method

  • Mash together your sweet potatoes, red onion, garlic, coriander, chickpeas, 1 tsp salt, tamari, ground cumin, smoked paprika, generous pinch of black pepper, red chilli and lemon juice until it comes together
  • Add in your peas and mix through
  • Flatten out your mixture and cut into whatever shapes you like
  • Mix together the gram flour, generous pinch of salt, pinch of black pepper and water
  • With your pan on a high heat, add the oil
  • Coat each fritter in your gram flour mixture and fry until golden
  • Leave to cool and then serve with hummus or whatever you’d like!

Kale and Cabbage Slaw With Mustard Vinaigrette

Recipes for you

Recipe and images sourced from https://www.thespruceeats.com

Kale and Cabbage slaw with mustard vinaigrette
Recipe and image sourced from https://www.thespruceeats.com/

Ingredients

  • For the Salad:
  • 4 to 6 medium leaves kale (lacinato)
  • 1/2 medium head cabbage (green)
  • 1/4 cup walnuts (pecans, or slivered or sliced almonds)
  • Salt to taste (kosher)
  • Pepper to taste (freshly ground)
  • For the Dijon Mustard Dressing:
  • 2 teaspoons Dijon mustard (grainy, or more, to taste)
  • 1 clove garlic (minced)
  • 3 tablespoons white balsamic vinegar (or white wine vinegar)
  • 1/3 cup olive oil (good quality extra virgin)

Method

  1. Toast the nuts, if desired. Arrange the nuts in a single layer on a rimmed baking sheet. Bake whole, chopped, or slivered nuts in a preheated 350 F oven for about 8 to 10 minutes, checking and turning them frequently. Sliced almonds will take about half the time. Watch closely.
  2. Cut the middle rib out of each lacinato kale leaf. Roll the leaves up into a tight roll and slice them chiffonade-style into thin strips. Put the strips of kale in a large bowl. You should have about 2 to 3 cups.
  3. Cut the core out of the cabbage half and shred or chop the cabbage. Transfer the cabbage to the bowl with the kale.
  4. Toss the chopped nuts with the kale and cabbage.

Prepare the Dressing

  1. In a canning jar or bowl, combine the Dijon mustard, minced garlic, vinegar, and olive oil. Whisk or shake well. Add a dash of salt and some freshly ground black pepper, to taste.
  2. Drizzle 2 to 3 tablespoons of the Dijon mustard vinaigrette over the salad. Toss the salad. Cover and refrigerate until serving time.
  3. Serve with the extra dressing on the side.

Spicy, Crunchy Cucumber Kimchi

Recipes for you

Recipe sourced from https://www.cookinglight.com

Spicy crunchy cucumber kimchi
Image sourced from https://www.cookinglight.com

Ingredients

  • 6 cucumbers, seeded and cut into 1-inch pieces (5 1/2 cups)
  • 1 1/4 teaspoons kosher salt
  • 1/4 cup sesame oil
  • 2 tablespoons chopped fresh basil
  • 2 tablespoons gochujang (Korean red chile paste)
  • 1 tablespoon minced peeled fresh ginger
  • 1 tablespoon minced fresh garlic
  • 2 teaspoons granulated sugar
  • 1/2 teaspoon fish sauce (such as Red Boat)
  • 1 cup water

Method

Step 1

Toss together cucumbers and salt in a medium bowl. Place cucumbers in a colander; let stand 20 minutes. Rinse and drain well.

Step 2

Combine oil, basil, gochujang, ginger, garlic, sugar, and fish sauce in a bowl. Add cucumbers; toss to coat.

Step 3

Place cucumber mixture in a mason jar. Press down cucumbers firmly, leaving 4 inches of headspace. Place 1 cup water in a small ziplock plastic bag; seal bag. Place inside a second ziplock bag, and seal. Place bags on cucumbers; seal lid. Let stand at room temperature 7 days, opening and resealing lid once per day.

Discard water bags before serving.

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It is really that simple: But YOU must want to change

 

Simple realistic change

Over the past couple of weeks many new clients have asked similar questions during their early consultations, “I know what I want to do but I don’t know where to start’.

And the truth is…

“It really is very simple” is my usual response and then I talk them through realistic goal setting and vision targets. 

However I also ask one key question “Are YOU sure YOU want to change your …….. ?” (eating habits, career, lifestyle, weight, sugar intake, wine intake etc.)

 

The simple change you have to make has to be important to YOU and nobody else. If you do not have the inner desire to change, that change, no matter how hard you try, will not be sustained and you will be back where you started….

Simple Realistic Changes

Try This Today:

  1. Start with a Big Vision – This can be so wild it seems completely unrealistic – however, it has to be something YOU truly want. Not something you think you may like, or others would like you to do or be, it has to be YOUR inner want
  2. Break that goal down into small simple achievable goals. So you want to run the marathon yet you currently lead a sedentary lifestyle. The first goal will be to walk every evening after work for 20 mins for 7 days. Then increase for the following week to 30 minutes. YOU can achieve these small manageable changes and the rewards will ultimately be huge and sustainable for the rest of your life, because YOU are in control, YOU are achieving, YOU are making the changes for YOU
  3. Reward yourself at each goal. This can be anything you truly enjoy. Maybe by walking every evening you are eating less snacks, save that money and buy yourself a new exercise/sports t-shirt at the end of 4 weeks. Again a visible reward that will remind you of your success every time you wear it is far more effective than a celebratory meal. 

It look’s very easy doesn’t it? It is…….

But I want YOU to know that I never said making the change is easy!

Why?

Because we have developed ‘want’ and ‘now’ attitudes towards life… we give up when we don’t see immediate results.

People rush to achieve their goals and fail.  

Don’t set YOURSELF up to fail

Don’t turn away from the opportunity to start making positive changes to your health and lifestyle…..

Trust me, it’ll work.

You don’t need an overly-complicated, 48-step process to get your life on track… Though I can create one if you really insist……

I imagine time is not on your side to read pages of instructions and watch videos…….

Yet Simplistic Change is…….

 

Thats why this is so effective and why my clients return again and again to keep making small changes that are collectively resulting is huge life changing results.

Simple 45 minute video calls to identify your target and methods to achieve your goals….. that’s all it takes to start making YOUR small changes make a different to your lifestyle.

I specialise in helping make changes to:

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  • Improve mental wellbeing
  • Improve energy levels
  • Improve skin health

Plus many more…

Contact me at http://www.nutritionbodyandsoul.com/contact/