WELL BEING & OTHER STORIES

Recipes, rituals and other stories to realign the body and mind

BBQ

PARSNIP, CELERIAC AND QUINOA BURGERS

Snacks, Vegetarian, Gluten free, Brunchdanielle coppermanComment

These patties are a quick and easy way to get in plenty of vegetables, vitamins and nutrients. Blenders are a godsend for many reasons, one of them being that they make it possible to disguise and/or completely reinvent vegetables into something far more delicious and flavoursome. Making pesto with kale or spinach and adding vegetables to homemade houmous are two of my favourite quick and easy blender recipes, as well as vegetarian burgers and patties, like these. The great thing about both pesto/spreads and burgers/patties is that they are both perfect for using up leftovers too. There are no real foundations, meaning you can add pretty much anything to them, and as long as they stick and combine properly, you’ve got a vibrant and filling meal in an instant. If in doubt - make patties. They are total crowd pleasers. You can serve them as snacks or canapés, starter or sides, or make a real meal out of them and serve them with plenty of sides as you would a normal burger. These are great in the summer, but just as good during the winter when the best ingredients are in season, and in abundance.

INGREDIENTS
Makes 8-10

2 Parsnips, grated
1 Carrot or 1/2 Sweet Potato, grated
1/2 Celeriac, grated
5 Medium Spinach, Kale or Broccoli Stems, chopped
1 Egg
180g Quinoa, cooked
1/2 Cup Sunflower Seeds or Nuts of Choice
1 Clove Garlic
60g Cup Buckwheat Flour
1/4 Cup Ground Almonds
1 Tablespoon Fresh Dill
1 Tablespoon Fresh Rosemary
1 Tablespoon Fresh Thyme
3 Tablespoons Olive Oil
2 Tablespoons Nutritional Yeast
1 Teaspoon Sumac
1 Teaspoon Ground Coriander
Pinch Salt

METHOD

Preheat the oven to 160c. Line a baking tray with baking paper, or grease the tray with a little coconut oil.

Blend the sunflower seeds in a blender or food processor for 10 seconds. Add the greens or broccoli and garlic and blend for about 20 seconds until everything is finely chopped.

Transfer to a large bowl, and grate in all of the vegetable ingredients. Mix to combine and then add the cooked quinoa, fresh and dried herbs, flours, salt, oil, egg and nutritional yeast. Mix with a wooden spoon and bring the mixture together with your hands once it has reduced in stickiness. 

If the mixture is too wet, add more buckwheat flour or ground almonds. If it is too dry, add a little extra oil. Form the mixture into flattened burger shapes, or into small balls if you wish to make them more like falafels.

Place them on your prepared baking tray, careful not to place them too close together. Bake for 20-30 minutes.

GOJI TAHINI DRESSING

INGREDIENTS
1/2 Cup Goji Berries
3 Tablespoons Tahini
1 Teaspoon Apple Cider Vinegar
Juice of Half an Orange
1/2 Teaspoon Ground Ginger or Fresh Ginger, grated
1/2 Teaspoon Raw Honey
3 Tablespoons Olive Oil
2-3 Tablespoons Water

METHOD
Start by softening the goji berries. Place the berries in a small bowl and cover them with boiling water. Leave to sit for about 5-10 minutes, then drain the berries and put them into your blender or food processor. Add the rest of the ingredients and blend on the highest speed for 2-3 minutes. If the mixture seems to thick or isn’t becoming smooth enough, add a little more water, but the longer you blend it for the smoother it will become.

Serve from a jug as a dressing or in a small bowl as a dip.

SAVOURY TAHINI DIP

INGREDIENTS
3 Tablespoons Tahini
5-6 Tablespoons Olive Oil
1/2 Teaspoon Lemon Juice
1/2 Teaspoon Tamari
1/4 Teaspoon Ground Ginger
+ Sweetener of choice, optional

METHOD

Simply mix all of the ingredients in a small bowl or add to a blender and blend on a slow speed until combined.

TAHINI PEPPERCORN SAUCE

Sugar Free, Vegan, Vegetariandanielle coppermanComment

You can make anything taste good with a little sauce. My sister once said “you can’t skimp on sauce” and for some reason this quote has stuck with me ever since. But I totally agree. There is nothing worse than ordering a meal or a salad or a burger, even, and it being delivered under-sauced. It probably has something to do with portion control, and quite rightly, perhaps, as many people don’t know when to say when with mayonnaise (people being, me). But, when does it become acceptable to go overboard on the condiments? When they’re healthy, wholesome and natural, that’s when. I always went overboard with things like bread or apple sauce with a roast or mayonnaise with sweet potato chips, but now I like to make sauce the main part of my meal, in an entirely acceptable way. There are more vegetables in my pesto than there are on my plate these days, but that’s the sheer beauty of natural, nourishing gastronomy. You get filled up by an unbelievably delicious amalgamation of the most nutritious ingredients. You can serve a kale, spinach and cashew nut pesto over your child’s pasta and they’ll have no idea it’s full of vegetables. Job done.

A sauce, spread, dip or dressing has the ability to completely transform an otherwise soulless meal. A salad, for example, which is where most people start when reconditioning their dietary habits, is instantly better with a little extra virgin olive oil and lemon juice. This is what I settled for for so long, convincing myself actually, salad can be tasty. But then I discovered other natural oils, tahini, tamari, ginger and avocado, and have realised these ingredients will never fail you. A bowl of salad or warm vegetables with a knob of coconut oil and a twist of himalayan pink salt is probably the simplest way to do it. Mix the oil with smooth tahini, a dash of tamari, some ginger and a drop of agave and you’ve instantly got not only a delicious, vibrant mixture of freshly coated leaves or vegetables, but an even more nutritious one too. The thought of people disallowing themselves a little salad dressing kills me when I can think of a hundred ways you can make your own, if you just get to know the right ingredients. Yes, salad dressing is bad. It’s full of sugar, emulsifiers, thickeners, flavourings and additives and has little to no nutritive value at all. But make coconut oil, avocado oil, extra virgin olive oil, tahini, tamari, nut butter, ripe avocados, nuts, seeds, fresh herbs, sesame oil, fresh or ground ginger and agave frequenters in your kitchen and you’ll want to eat salad for the rest of your life. Protein-rich, high in healthy fats and abundant in vitamins, minerals, antioxidants and micronutrients, you’ll find it hard to believe they can do you good. We’ve all had this conversation: “Why is everything that tastes good so unhealthy, and everything that’s good for you, just boring?” Honestly, I’m still coming to terms with this too, but it really is possible to eat delicious food that can do your body a million favours or more. It may cost a little more, it may take a little research, but your body and your taste buds will thank you in the end, and your mood, energy, skin and metabolic processes will instantly improve.

PEPPERCORN TAHINI

Everyone craves a steak now and then, I know that as a fact. I have vegetarian friends who have never eaten steak in their lives who, oddly, still crave it from time to time. And what is steak without peppercorn sauce? Well, its like a green juice without any vegetables, isn’t it?

Made conventionally with butter, cream, a little more cream and lots of seasoning, its hardly the epitome of clean eating. So I’ve developed and reworked this classic condiment, using coconut oil, coconut milk, tahini and organic mustard. Get your grass-fed meat or a bowl of hearty vegetables and you’re good to go. The most important thing to remember when reconditioning your dietary lifestyle is that there are no rules, and if you come across any, avoid them at all costs. Yes, steak would spring to mind first at the mention of peppercorn sauce in a word association game, but that doesn’t mean you can’t enjoy it with other things. I poured mine over warm puy lentils, and imagine it tastes beautiful stirred through a warm green salad or quinoa, studded with pomegranate seeds or blueberries for extra flavour. Here’s to improvisation in the kitchen…

INGREDIENTS:

5 Tablespoons Smooth Dark Tahini
2 Tablespoons Olive Oil
1 Tablespoon Coconut Oil or Organic Ghee (safe for lactose intolerant eaters)
1/2 Teaspoon Peppercorns, ground
1 Teaspoon Peppercorns, whole
1 Teaspoon Onion Seeds (or onions if you prefer)
1 Tablespoon Nutritional Yeast
1 Clove Garlic, diced
1/2 Tin Coconut Milk, room temp (one part solid cream one part liquid), or COYO Natural Yoghurt
1 Teaspoon Mustard
1/2 Teaspoon Tamari
1 Bay Leaf
Chopped Tarragon
2 Tablespoons Hot Water
2 Shallots, optional (can also use onions)

METHOD:

Heat a little olive oil and coconut oil in a saucepan and add the garlic along with the shallots or onions, if using. Sauté until they start to become golden, then add the peppercorns, tamari, mustard, bay leaf, tarragon, onion seeds, nutritional yeast and mix until combined. Next, add the cream, gradually, along with the hot water and a little salt and/or extra nutritional yeast depending on your taste. Simmer the sauce for 2-3 minutes until it begins to reduce and thicken slightly. Heat until it starts to bubble then remove from the heat and pour through a sieve into a serving jug to catch the peppercorns, bay leaf and shallots/onions, if using, to make the sauce smoother.

Store in the fridge for up to a week, but stir before serving as it will separate and may stiffen slightly. Enjoy hot or cold.

Photo credit | Tommy Clarke

RED PEPPER POURING HOUMOUS AKA THE NEW BBQ SAUCE

Snacksdanielle coppermanComment

Earlier this summer in June i attended my first Brai - that’s a barbecue to you and i. Brai is a South African term and translates directly to grill. Just 5 minutes into arriving at the Brai with my sister, I understood why they had their own name for it. It was not an ordinary barbecue. Ordinary barbecues at their best include marinated chicken, some hearty salads, corn on the cob and insanely unhealthy desserts. But more common barbecues, if we’re lucky enough to see the sun at all in England, consist of burnt 30%- meat sausages, plastic cheese in plastic films, rain, more rain and far too much alcohol. A Brai is an entirely different game. We had marinated shrimps the size of my hand, barbecued mackerel, turkey burgers, onglet steak, barbecued bone marrow, teriyaki salmon kebabs and much, much more. The food was brought out over the course of about 8 hours. This, i thought, was brilliant. No one was filling up on Walkers crisps with cheese and chive dip. People were pacing themselves and really savouring and appreciating each individual dish. The burgers were not ordinary burgers either. They were layered with fresh cheese, spinach and the best sauce i have ever tasted. That’s where this story becomes relevant to the following recipe.

INGREDIENTS
Halve this recipe for a single serving.

6 Tablespoons Tahini
1 Ripe Avocado
1 Tin Chickpeas or 4 Tablespoons Organic Houmous
6 Tablespoons Extra Virgin Olive Oil
2 Cloves Garlic
1/4 Cup Water (Use only 1 tablespoon if you want a thicker houmous)
2 Large Peppers
4 Large Tomatoes
1 Teaspoon Tamari
1/2 Teaspoon Lemon juice

Optional:
A Few Leaves Fresh Basil

METHOD
Preheat the oven to about 180c. Cut the peppers into quarters and the tomatoes too. Place them in the same baking tray with a little olive oil or coconut oil, and salt. Roast in the oven for about half an hour, then turn the heat up to 200c and roast for another 20 minutes, until the peppers are soft to touch, the skin looks baggy, and the tomatoes are soft. Remove from the oven and run under cold water. When they have cooled, peel the skins off of the peppers as much as you can. Don’t worry about doing this for the tomatoes.
Place the vegetables into your blender with 1/8 cup of water, the oil and the garlic. Blend for 2 minutes. Scrape down the sides, then add the remaining ingredients and the rest of the water, if you think it needs it. The water thins the mixture and helps the ingredients to combine as smoothly as possible. If you want more of a proper houmous dip (pictured below), leave the water out, although you may find you need it in order for the mixture to combine fully. If you want more of a pouring houmous, add as much water as you desire, and up the seasoning to maintain the flavours.
Serve as a dip for vegetables, crisps, sweet potato chips or as a side with chicken, beef or salmon. Pour over courgetti, salmon and ragu, add to sauces or soups, or stir through a quinoa/buckwheat salads.