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Tags: dairy-free, fennel, gluten-free, Paleo, Wombok
Categories : Dinner, Lunch, Salads, Snack
Womboks contain significant quantities of calcium, iron, phosphorus, and vitamins A and C. Like other brassicas (cabbages) womboks also contain glucosinolates. This group of sulphur compounds are widely believed to reduce the risks for certain cancers. Fennel has a strong anti-oxidant activity and a great source of Vitamin C, fibre, folate and potassium. You can have this salad on its own or add some lean protein to bulk it up.
1 fennel bulb- thinly sliced
1/2 wombok cabbage- thinly sliced
1 golden shallot- finely diced
2 cloves garlic- crushed
1 handful mint leaves
Bunch coriander- stalks finely chopped, leave reserved
Juice 1 orange
4 radish- thinly sliced (optional)
1 tsp coconut oil (or oil of your choice)
1/2 cup Veggie Stock
1 cup dry roasted cashews (optional) to serve
Lime wedges to serve
In a pan, heat oil. Add garlic and shallot and fry until fragrant. Add stock and bring to simmer, add juice of orange and return to simmer. Add fennel and simmer for about 5 minutes. When fennel is cooked but still firm, remove with tongs leaving liquid in pan. Increase heat, add coriander stalks and reduce liquid by half. Once reduced, pour back over fennel and set aside to cool. In a big bowl combine radish, wombok, mint, coriander leaves, and fennel and toss well to combine. Sprinkle with cashews and serve with lime wedges. We had ours with some grilled scallops… DELICIOUS!!
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Tags: Beetroot, buckwheat, dairy-free, fennel, gluten-free, Salad
Categories : Lunch, Salads
Buckwheat is not a “wheat” so is great for the gluten intolerant. It is actually a seed and can be used as a rice alternative, to make porridge or as a grain replacement. Buckwheat also contains almost 86 milligrams of magnesium in a one-cup serving, the same amount of magnesium-rich banana gives us about 65 mg. Magnesium relaxes blood vessels, improving blood flow and nutrient delivery while lowering blood pressure;the perfect combination for a healthy cardiovascular system. Buckwheat is rich in flavonoids that help prevent against disease and a great source of antioxidants and fibre. Beetroot is a rich source of the phytochemical compound Glycine betaine. Betaine has the action of lowering homocysteine levels in the blood. High levels of homocystiene in the blood results in the development of coronary heart disease, stroke and peripheral vascular diseases. Beetroots are also a great source of potassium and vitamin C.
2 cups buckwheat- soaked in a pot of cold water for 24 hrs then rinsed and drained (kinda like “sprouting” it. You can also just cook it (rice cooker works well) if you don’t have the time or the forethought to do the soaking.
2 fresh beetroots, peeled and chopped
2 carrots, skin on and chopped
1 tbs cinnamon
Pinch salt and pepper
1 tbs macadamia oil
Bunch continental parsley, finely chopped
Bunch mint, roughly chopped
1 fennel bulb, finely sliced
Lemon, zest and juice
Juice 1/2 orange
1 clove garlic, minced
2 cm piece ginger, peeled and finely grated
2 tbs flaxseed oil
2 handfuls baby spinach, to serve
Preheat oven to about 170 C fan forced or 190 C no fan. In a bowl add chopped beetroot and carrots, cinnamon, salt, pepper and macadamia oil and toss to combine. Pop on a baking tray lined with baking paper and bake until cooked, 20-25 mins should do the trick. Once cooked, remove from oven and put aside to cool.
In a container (old clean jar woks well) combine lemon and orange juice, flaxseed oil, ginger and garlic and mix well. In a large bowl combine chopped parsley, mint, buckwheat, lemon zest and fennel and mix well. Once roasted veges have cooled enough, add these to the buckwheat mix, Por over dressing and give it one final big mix up. Serve on a bed of baby spinach.