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RECIPES

THE NOURISHED TRIBE

THE NOURISHED TRIBE

RECIPES

Star of the Show:  Tofu

 Organic Tofu is a great plant based protein source. Each 150gm serving contains a whopping 18gms of protein. Including organic tofu in the context of a varied diet may be helpful for those of us in peri menopause or menopause. Soy is a phytoestrogen and this may act as a weak oestrogen, which  may help relieve some menopausal symptoms by boosting oestrogen levels in the body slightly.

INGREDIENTS: (Serves 2)

  • 1 firm block of organic tofu (approx 300gms), sliced and cut into quarters

  • 1 red pepper thinly sliced

  • 1 handful of green beans

  • 1 handful of asparagus, stems removed and sliced lengthways

  • 6...

Star of the Show:  Pumpkin Seeds

They are cheap, widely available and packed full of nutrients, pumpkin seeds make a great savoury snack and a great alternative to crisps. Every 28gm serving contains about 7gms of protein making these little seeds a great plant protein source!

INGREDIENTS: (Makes 2-4 small serves)

  • 1 cup of pumpkin seeds (pepitas)

  • 1tbsp of Tamari or soya sauce

  • 1tbsp water

METHOD:

1. In a frying pan lightly toast the pumpkin seeds for approx 2-3 minutes until slightly browned
2. On a low heat, add the tamari and water and mix well until the liquid has evaporated

TNT Top Tip: Fancy something a bit spicier? You can substitute the tamari for...

Star of the Show:  Mango

Mango is a high fibre fruit that is also a great source of vitamins A & C, folate, B6 and iron. The fibre content of the mango along with the chia seeds make these lollies a great choice if your bowel is feeling a little sluggish or constipated.

INGREDIENTS: (Makes 6-8 Lollies)

  • 1 cup of coconut milk

  • 2 cups of strawberries 

  • 1 mango, peeled and chopped into chunks

  • 1/2 cup water 

  • 2 tbsp maple syrup

  • 1 tsp vanilla essence

  • 2 tbsp chia seeds

METHOD:

1. Mix the coconut milk, maple syrup and vanilla essence with the chia seeds and leave to sit for 30 mins until the liquid has slightly thickened.
2. Blitz the strawberr...

Star of the Show:  Kefir

Milk kefir is a traditional fermented drink made from cow or goat milk. It is it a fantastic source of natural probiotics which keep our gut happy and healthy. Many children and adults are not keen on the taste of kefir, but mixing it with the yogurt and fruit is a great way to get the benefit without the sour taste!

INGREDIENTS: (Makes 6 Lollies)

  • 1 cup of greek yogurt

  • 1 cup of frozen mixed berries (any work here)

  • 1/2 cup milk kefir 

  • 1tblsp honey or maple syrup

METHOD:

1. Blitz all the ingredients together in a blender and pour into lolly moulds

2. Freeze for 4 hours and enjoy!

Star of the Show:  Chickpeas

Chickpeas or garbanzo beans as they are known, are a great source of plant protein and dietary fibre. These family friendly burgers make a great choice for a Meat Free Monday and are lovely cold in a packed lunch box.

INGREDIENTS: (Makes 6 Burgers)

  • 100gms Quinoa (uncooked)

  • 200gms Frozen Sweetcorn

  • 1x400gm can chickpeas, drained & rinsed

  • 1tsp ground cumin

  • 1tsp ground coriander

  • 1tsp paprika

  • 4 spring onions, finely chopped

  • 1 large handful of coriander or flat leaf parsley

  • 50gms sesame seeds

  • 1 green chilli, deseeded and finely chopped (optional)

  • Salt & Pepper to season

METHOD:

1. Cook quinoa as per packet...

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