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How to Bring Leftovers Back to Life Plus a Roast Veggie, Tamari & Maple chickpea Salad

April 6, 2016 By shelleyk

One of the best ways to eat healthy is to envision food prep and cooking as one bug continuum. If pouring your heart and soul into a meal for loved ones at night, then forgetting all about yourself the following day sounds familiar, please read on. Granted, not all dishes will work as leftovers, but some are the perfect nourishing alternative to a store bought focaccia on the run. Below are my three top tips PLUS a Quinoa and Roast Veggie Salad with Tamari Roast Chickpeas that makes the for the quintessential leftovers xx

1. Buy Extra. When you’re contemplating whether or not to buy that little bit extra for dinner (like that fourth chicken fillet you’re doing your head in over at the butcher), think of me and if you can afford to, do so.

2. Store Condiments Separately. The recipe below would have been a soggy mess and much less appealing had I not stored key condiments in separate containers. Tamari and Maple Chickpeas last 2-3 days in the fridge and make wonderful additions to all kinds of salads. Roast veggies come up beautifully twice roasted. Refresh cooked quinoa by mixing it back with alkalising greens such as spinach leaves, celery and loads of lemon juice.

3. Revamp your leftovers with bursts of flavour. In this case, I kept some Maple Roasted Pecans on hand and added pomegranates, but herbs, spices, nuts or seeds can bring your salad back to life.

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Quinoa & Roast Veggie Salad with Tamari Roast Chickpeas & Maple Pecans
Original Recipe Inspired by Calgary Avansino, Adapted by Shelley Kamil

Ingredients
(Serves 4 as a side plus leftovers)
2 cans organic chickpeas
1tbs tamari
2tsp maple syrup
1/2 cup pecan, crushed
2tsp maple syrup
Sea Salt to taste
1/2 butternut pumpkin, peeled and chopped
6 baby beets, washed and chopped
2tbs olive oil
1/4 cup cranberries
1.25 cups quinoa
1tsp vegetable flavouring / stock
4 handfuls salad leaves
Dressing
Juice of half a lemon
Rind of half a lemon
1 heaped tsp dijon mustard
1-2tbs extra virgin olive oil
Sea Salt to taste
For the following day
2 handfuls spinach leaves
1 stalk celery, finely chopped
2 tbs pomegranate seeds
Juice of half a lemon

DIrections
1. Drain and rinse quinoa. Cook as per instructions on pack. Add 1tsp vegetable stock to cooking process

2. Drain and rinse chickpeas, dry thoroughly. Preheat oven to 180. Line a baking tray with baking paper. In a small mixing bowl combine chickpeas, 1tbs Tamari, 2tsp maple and some sea salt, mix together well. Lay out evenly on baking tray, bake for approx 10 minutes or until just golden. Remove from oven, place on plate and allow to cool. Store 1-2 handfuls for the following day.

3. In a small mixing bowl, combine pecans, 2tsp maple plus sea salt and mix to combine. Lay out evenly on baking tray and transfer to oven for 5-7 minutes or until just slightly golden. Remove from the oven and set aside. Store 6-8 pecans for the following day.

4. Place the beets and pumpkin pieces on the baking tray, drizzle with olive oil and bake in the oven for 35-40 minutes or until slightly charred. I often find the beets are ready 10 minutes prior to the pumpkin. Once cooked remove and set aside. keep a small selection of veggies aside for the following day. Refrigerate and store in an air tight container.

5. In a small mixing bowl, whisk together the dressing ingredients, set aside.

6. To assemble the salad, in a large serving bowl, combine the cooked quinoa, chickpeas, and leaves, mix gently to combine. Add the dressing and mix together once more. Top the salad with roast veggies plus a sprinkling of pecans and cranberries.

7. The Following Day:
In a mixing bowl, combine spinach leaves, 1 cup cooked quinoa, sliced celery and a generous squeeze of lemon juice, mix together thoroughly. If possible re heat veggies in the oven for 10-15 minutes careful not to burn. Transfer quinoa mixture to a serving bowl, top with chickpeas, pecans, pomegranates and a side of avocado, an extra drizzle of lemon juice and a sprinkle of sea salt xx

Sugar Free Sushi, Coconut Eggs & Contingent Communication

April 5, 2016 By shelleyk

I wrote this article for the wonderful website www.kidshealth.com.au and as I stand here in my little kitchen falling back on the same recipes, turning to the very same advice when it comes to understanding kids, I figured it was only fitting to repost, so if you have a couple of minutes up your sleeve and a couple of fussy eaters, please read on xx

Working as a Health and Wellness Coach, one of the greatest lessons I’ve learnt is how to listen. I’m not talking about the type of listening where you’re busting out of your seat, desperate for a chance to respond. I’m talking, mindfully, truly taking in what is being said. The verbal and the non-verbal signs, and then, responding accordingly.

In the world of parenting, this idea is known as Contingent Communication. It stems form the idea that as babies we do a delicate dance with our parents / primary care givers, that according to D.Siegel and M.Hertzell goes a little something like this, “I see you and I’m listening to you and I’ll give to you a reflection of yourself that is valued so you can see and value yourself too. I like you just the way you are.” In essence doesn’t the child in all of us just want to be heard, understood and treated with compassion?

As parents there’s always a risk of doing just the opposite. Especially when the pressure is on. Case in point, dinner the other night, as I proudly presented an infallible kids dinner only to have it completely rejected. Amidst the protests, crossed arms and shaking heads it would have been all too easy to push my own agenda. To insist dinner be eaten or off to bed hungry. But we all know hungry kids equal sleepless nights for children and parents alike.

In that fleeting moment was a chance to respond with grace. To truly hear what my children were saying. Little people are much more in touch with their bodies then often given credit for. And in this case, no one felt like meat. As a mainly plant based, occasional meat eating pescatarian, I’m conscious of ensuring the kids meet their protein needs. I risked pushing my own agenda. “Her reaction is dependent on what was actually communicated, not on a predetermined and rigid mental model of what was expected”. There lied an opportunity.

It was simple, I offered up two options that in our house result in jumps for joy. The little people felt understood. Here are two fail-safe options (at least in our house), Coconut Folded Eggs and Nori Wraps. The merits are as follows; Eggs are an inexpensive and relatively rich source of protein. Eaten whole they contain vitamins, minerals and nutrients. The rainbow of veggie sticks mean all bases are covered nutritionally. As for the Nori, there’s no risk of it growing in mineral depleted soil, bursting with sea minerals it’s a pleasure to watch kids gobble it up. Lastly, in contrast to the amount of sugar usually present in sushi rolls, I’ve replaced it with coconut milk, keeps the rice nice and sticky, yet sugar free. The good fats in coconut milk and the anti-inflammatory properties in coconut oil. The lauric acid helps lower levels of harmful bacteria and boost immunity. All up, optimal nutrition to satisfy mamma and children who feel they are being heard xx

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Coconut Folded Eggs
Recipe By Shelley Kamil

Ingredients
(Serves 2 small children)
3 organic / free range eggs
¼ cup coconut (light) coconut milk
1tsp coconut oil
Sprinkle Pink Himalayan Sea Salt
Buckwheat & Sourdough toast to serve
Extra coconut oil for spreading.

Direction
1. In a small mixing bowl, whisk together the eggs, coconut milk and a pinch of sea salt
2. In a medium sized skillet, heat 1tsp coconut oil over low-medium heat. Add the coconut and egg mixture and allow to set, approx. 2 minutes.
3. Using a non-stick spatula gently fold the eggs inward, turning them from the edge of the pan. Continue to cook for a couple more minutes or until cooked to your liking.
4. Serve along side toasted Buckwheat & Sourdough bread (Mattisse does an amazing loaf) with a scraping of coconut oil.

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Nori Wraps
Recipe by Shelley Kamil

Ingredients
(Serves two kids and a couple of peckish adults)
2 small carrots, julienned
1 red pepper, finely sliced
Handful green beans, blanched
1 bunch skinny asparagus, blanched and chopped
1tbs sesame seeds
1tsp black sesame seeds
1/2 cup basmati rice
1/3 cup coconut milk
3-4 sheets Nori

Directions
1. Begin by cooking rice. Boil 1.5 cups of water, or as per instructions on pack. Gently simmer and just prior to removing from heat add the coconut milk, continue to simmer until absorbed. Remove from the heat, cover and set aside.
2. Arrange veggie sticks in a serving bowl, sprinkle with sesame seeds and a little sea salt if using.
3. Transfer coconut rice to a serving bowl, sprinkle with black sesame seeds. Serve along side veggies, sheets of Nori and either soy or tamari. I love to say, let the kids roll their own, but they tend to need a little help from us xx

Nori Wraps_ShelleyKRecipes

Detoxifying Miso Beetroot Slaw

March 23, 2016 By shelleyk

Reposting an oldie but a goodie tonight for two reasons. The first, I came up with it so far back it’s almost surely been lost in the ranks. The second, it’s seasonal. Just as we cosy on into Autumn I’ve been drawn back toward this salad. You see, the body naturally wants to detoxify. It’s calling on you to eat from the earth, from what nature has to offer. And beets are ready and waiting. Nature’s greatest detoxifier, they are a natural blood cleanser. Whether or not you’re into the latest craze of cleanses and detoxes, beets are a wonderful place to start. They literally pull the toxins out of your body and help to expel them through your liver.

To make this recipe really go the distance, I’ve incorporated Miso paste in the dressing. Miso, being a fermented soy product is excellent for supporting good gut health, as it helps to restore the good bacteria in your gut. If you’re wary of soy, eating fermented soy products is a safe and healthy way of consuming it. Just ask the japanese who have know this through the ages. Best part of this recipe is it’s versatility. Serve it on a bed of greens and add chickpeas and sun flower seeds for extra zinc, magnesium and protein, and you have a lovely salad all of it’s own. Or, use it as a slaw and serve it on brown rice or buckwheat crackers for a healthy snack or light lunch. Either way, it only takes 10 minutes to whip up and stores in the fridge for 3-4 days.

Miso Beetroot Slaw
Recipe by Shelley Kamil

Ingredients
(Serves 3-4)

For the Slaw
1 large fresh beetroot (or 2 small), peeled and grated
1 Can chickpeas, drained and rinsed (optional)
2 carrots, grated
2tbs sunflower seeds, toasted
3-4 radishes, finely sliced
Miso Dressing
2tbs Miso paste
Juice of 1 lime or lemon
1tsp Maple syrup (optional but not necessary)
2tbs apple cider vinegar / brown rice wine vinegar
1-2tbs tamari
To serve
4-5 kale leaves, torn off the stem
5-6 radicchio leaves, finely sliced

Directions
1. In a large mixing bowl, combine all the ingredients for the slaw.
2. In a small mixing bowl add the dressing ingredients and whisk together until a smooth paste forms.
3. Pour the dressing over the slaw and mix together thoroughly. Add sea salt to taste.
4. Divide the kale and radicchio between serving bowls and top with Miso Beetroot Slaw

Charred Broccoli & Brown Rice Salad

March 21, 2016 By shelleyk

I’m a massive fan of greens, not only for being nutritional power houses, but because I genuinely find them delicious, even crave them. I’ve often thought how strange that may sound, but my theory is, the more real, whole food you eat, the more your body craves it. And the more your body craves it, the more you come to listen to and understand what your own body needs. Nutritional content aside, I have a husband and some little kids to sell my theory to, so I’m always finding delicious and different ways to prepare them. This recipe’s not really for the little people, unless they have quite developed pallets and have acquired a taste for garlic and green olives. In our house, a colourful array of fresh veggies, some extra plain rice and the same Japanese Grilled Salmon we served alongside the Charred Broccoli dish did the trick for the kids. As usual, a recipe from Donna Hay never fails to impress, however, I have tweaked it to make it extra clean and healthy.

Charred Broccoli & Brown Rice Salad
Adapted form Donna Hay, by Shelley Kamil

Ingredients
Serves 2-3
¾ cup brown rice (I used 2 cups of cooked rice)
1 clove garlic
1tsp ground cumin
1tbs olive oil
Juice of half a lemon
Sea salt and pepper
1 head broccoli, sliced
10-12 Sicilian green olives, pitted and sliced
2tbs pine nuts, toasted
Dressing
1tbs olive oil
2tbs apple cider vinegar
Juice of half a lemon
1tsp honey
1 long red chili, seeded and finely chopped (optional)
2tbs toasted pine nuts to serve (optional)
½ avocado, sliced, to serve

Directions
1. Cook the brown rice as per instructions on pack. A ratio of 3:1 water to rice usually works, cook on a low flame for 20-25 minutes, season water with sea salt or good quality vegetable stock.
2. In a large mixing bowl, whisk together the dressing ingredients. Add the sliced broccoli and toss to combine. Heat a non-stick char grill pan over medium heat and then add the broccoli mixture. Char grill the broccoli on either side for 4-5 minutes or until tender.
3. To assemble the salad, combine the brown rice, half the dressing, pine nuts and olives in a serving bowl and toss to combine. To serve, top with the broccoli mixture, avocado and a drizzle of the remaining dressing.

Coconut Sugar Cookies

March 20, 2016 By shelleyk

Sundays are the perfect day for some cosy baking. And let’s be honest when there are play dates in tow and slightly tired parents abound, there’s a certain expectation for treats. If those treats can be healthy, wholesome and made from scratch in a matter of minutes, you know you’re kicking goals. On an otherwise lazy Sunday, here’s my Coconut Sugar Cookie Recipe. Dairy free, refined flour and sugar free, these little guys promise to nourish big and little kids alike. And there’s something to be said about watching children demolish treats that are actually full of pure, wholesome goodness.

Coconut Sugar Cookies
Recipe by Shelley Kamil

Ingredients
Makes 18-20 cookies

2 cups rolled oats
½ cup desiccated coconut
½ cup almond meal
1 egg
2tbs brown rice milk
¼ cup coconut sugar
3tbs maple syrup
4tbs coconut oil
Sprinkle sea salt
1tsp vanilla essence
1tsp baking soda

Directions
1. Pre heat the oven to 180 degrees. Line two baking trays with baking paper. In a large mixing bowl, whisk together the rolled oats, coconut, almond meal and baking soda. In a small mixing bowl whisk together the egg and brown rice milk. Add the wet mixture to the dry mixture and mix together well.
2. In a small skillet, over low heat, combine the coconut oil, maple, sea salt and coconut sugar, stir together gently until a smooth mixture has formed. Remove from the heat and add to the oat mixture. Mix together thoroughly.
3. With damp hands, take small scoops of the mixture, roll into small bowls, space out evenly on the baking paper and gently flatten with your palm. Bake in the oven for 12-15 minutes or until golden and cooked through.

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