THE BEST & HEALTHIEST POTATO CURRY SALAD

LET’S GET SPICY

Put a smile on the face of your family with this gorgeous, nutritious and delicious potato curry salad.

Do you have neighbors whom when they cook you smell something wonderful? It makes you hungry and you wish they invited you for dinner. Now, imagine opening your oven and being greeted by an aroma of well grilled thyme and potatoes infused with all sorts of spices that rev up your appetite! If you have children who lose their appetite during dinner time, this salad will make them want to eat more. Problem solved.

The best thing about this salad is that even though it smells appetizing when you eat it ,you get full really quickly.

The main Star spice of this dish is the cut chilly spice. Below are a few benefits.

  1. Weight Loss- According researchers at Harvard University, cut chillies contain capsaicin which is known to promote weight loss by reducing appetite and increase fat burning.
  2. Fights Inflammation- The substance called capsaicin has been studied to be an effective treatment arthritis and diabetes.
  3. Improves Heart Health- Chillies can impact your health by helping to boost circulation and also act as a thinner to help protect against strokes. Therefore, consuming food with chillies every day is all you need to do to enjoy the multiple and important health benefits they have to offer.

INGREDIENTS: Serves 4.

  • 640 grams of potatoes
  • 2 tsp cut chillies
  • 1 tsp ground cumin
  • 1 tsp turmeric powder
  • 2 garlic cloves
  • Cherry tomatoes
  • 100 grams mushrooms
  • Thyme
  • Red pepper
  • Green pepper
  • Spring Onions
  • Olive oil
  • 1 Lemon
  • Vinegar
  • 1 tsp salt

INSTRUCTIONS:

  1. Preheat the oven at 150 degrees Celsius for 10-15 minutes
  2. In a pan, sauté the mushrooms until golden
  3. Cut the potatoes into cubes or halves ( do not remove the skin)
  4. Cut the garlic and cherry tomatoes
  5. Mix the spices in a bowl
  6. Pour some olive oil into the spices and rub them onto the cut potatoes
  7. Grease your baking tray and put your potatoes, garlic and cherry tomatoes
  8. Grill the potatoes for 30 minutes
  9. Remove tray from oven and let it cool for 5 min

10. Mix the grilled potatoes, mushrooms and pepper

11. Squeeze some lemon juice and sprinkle your potatoes with vinegar

ENJOY!

Prep and cooking time: 50 minutes.

All thanks to The Refillery SA for the best spices ever!

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SPICY CHICKPEA & LENTIL MEAL

JAPAN INSPIRED

How do you know a meal is nutritious? When it is colourful!

Essential colours to have on your plate include green, red, yellow, orange & black. Vibrant meals suppress your appetite and help you maintain or lose weight. Challenge yourself this winter to always have colour on your plate be it for breakfast, lunch or dinner.

Sometimes it is best to have plant-based meals occasionally, like this spicy chickpea & lentil dish. This meal is packed with essential nutrients your body needs to perform at its best in this cold weather. There are vitamins, minerals, fibre and protein which are responsible for most of the health benefits, which range from weight management to blood sugar control.

Including chickpeas in your diet regularly will support your health and may reduce your risk of developing chronic diseases, such as heart disease and cancer.

Let’s delve into the 4 health benefits of including chickpeas into your diet.

1.    Chickpeas are packed with nutrients. They contain a moderate number of calories, providing 46 calories per 1-ounce serving. About 67% of those calories are from carbs, while the rest comes from protein and a small amount of fat. Chickpeas also provide a variety of vitamins and minerals, as well as a decent amount of fibre and protein.

2.    They are rich in plant-based protein. For all the vegans, the chickpea is a great source of protein. If you want to fill full and keep your appetite under control, then indulge in this wonderful legume.

3.    Chickpeas have several properties that may help manage your blood sugar levels. Chickpeas are a good source of fibre which is known for its role in blood sugar regulation. This is because fibre slows carb absorption, which promotes a steady rise in blood sugar levels, rather than a spike.

4.    If you are having bowel issues, consider including chickpeas in your meal. The fibre in chickpeas has several proven benefits for digestive health. The soluble fibre in chickpeas increases the number of healthy bacteria in your gut and prevent the overgrowth of unhealthy bacteria. This can lead to a reduced risk of some digestive conditions, such as irritable bowel syndrome and colon cancer.

INGREDIENTS: Serves 2

  • ½ cup chick peas
  • ½ cup lentils
  • Cherry tomatoes
  • Kale leaves
  • Garlic
  • Soy sauce
  • Cut chilies
  • Curry spice
  • avocado oil
  • Salt

INSRUCTIONS

  • Soak the chick peas for 8-12 hours (preferably overnight)
  • Stir fry some kale in a pan for 5 min and season to taste.
  • In an oven, grill the cherry tomatoes at 150 degrees Celsius for 10 min.
  • Put the chickpeas in a pot, fill with 2 inches of water and add ¼ tsp salt. Bring to boil for 15-20 minutes for firmer beans, 40 to 50 minutes for softer beans.
  • Put the lentils in a separate pot and fill with 2 inches of water. Add a pinch of salt and bring to boil for 10-15 minutes.
  • Cut some garlic, add them to your chickpeas, pour some avocado oil and stir.
  • Pour some soy sauce, add some raw cherry tomatoes to your fried chickpeas, add cut chilies and curry spice. Stir until your chickpeas are golden.
  • Dress plate with kale leaves first, mix the spicy chickpeas and lentils together.
  • Add some grilled cherry tomatoes on top of your meal as well as some raw cherry tomatoes.

Prep time: 10 minutes

Soak time: 8 hours

Cook time: 30 minutes

You may be wondering why you should bother cooking chickpeas. Well, it’s all about the texture. Canned chickpeas are a bit too soft and dissolve quickly in the mouth. This recipe will bring out the perfect chewiness of the chickpeas with a touch of spiciness inspired by Japanese cuisine.

I incorporate some soy sauce, garlic and cut chillies which are commonly used in Japanese food. The smell is amazing and makes you want to dig in.

I find it very helpful to soak the chickpeas overnight as this speed up the cooking process.

If you have forgotten to soak the chickpeas, do not worry. Add the beans to a large pot, cover with water and boil for 5 minutes then take off the heat and let them sit in the water for 1 hour. Afterwards, you can add the beans to a large pot, cover the beans with several inches of water, bring to boil. Reduce the heat and simmer for 2 hours.

Enjoy!

All thanks to The Refillery SA for the best ingredients.

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5 REASONS WHY YOU SHOULD INCLUDE COCOA IN YOUR DIET

WINTER COCOA OATMEAL PARFAIT

SILENCE THE COLD

Make your winter full of goodness every time you wake in the morning!

Are you a fan of desserts? Imagine having a dessert for breakfast. Goodness me, I bet you will wake up with all the energy you have got (despite the cold) only for that bite of goodness to fill your belly with wonders. This wonderful cocoa oatmeal parfait will keep you & your family warm and happy this winter! Your kids will be motivated to go to school since they look forward to that delicious breakfast, you will experience improved focus and energy.

Winter parfait
Winter parfait

Let’s explore the benefits of having cocoa in oatmeal.

  1. Cocoa lowers high blood pressure– when you consume cocoa, there are more positive changes in the systolic and diastolic blood pressure compared to when you consume black and green tea.  This helps in maintaining a healthy circulatory system.
  2. Cocoa is packed with antioxidants– According to the Journal of Agricultural and Food Chemistry, cocoa exhibits higher antioxidant activity than black tea, green tea, and red wine.  The zinc present in cocoa helps protect you against oxidative stress, which is a major cause behind accelerated ageing.  If you want to keep ageing at bay, you better start having cocoa oatmeal for breakfast.
  3. Cocoa improves brain health- Doyou want your child to perform brilliantly at school? Then you have found your aid. Cocoa contains a high number of flavonoids which are known to maintain a healthy brain and have a positive effect on learning and memory functions.
  4. Cocoa relieves bronchial asthma- Are you suffering from asthma or shortness of breath? Do not worry, cocoa contains xanthine and theophylline, which aid in relaxing bronchial spasms and opening constricted bronchial tubes. You will breathe well in no time.
  5. Cocoa makes your skin beautiful- Consuming cocoa helps in decreasing the effects of UV-induced erythema and reducing skin roughness as well as scaling.  Do you want skin elasticity? Cocoa is shown to enhance skin elasticity, hydration, and density.
Winter parfait

Nutritional value of Cocoa~ According to the USDA, cocoa is rich in minerals such as potassium, phosphorus, magnesium, calcium. It also contains vitamins like thiamin, riboflavin, niacin, folate, and vitamin B6, E, and K. It is also a good source of zinc, iron, and sodium while providing the body with energy, carbohydrates, protein, and dietary fibres. It contains 0 cholesterol.

INGREDIENTS:

  • 1 cup of chocolate oats with cocoa
  • 2 cups of full cream milk
  • 1 ripe banana
  • ¼ teaspoon salt
  • 100 grams raspberries
  • 3 strawberries
  • 1 teaspoon chia seeds
  • Mint leaves
  • 200 grams strawberry yoghurt

INSTRUCTIONS:

  1. In a pot, pour the milk & salt and bring to boil.
  2. Add the chocolate & cocoa oats and stir continuously for 5 minutes
  3. Once the oats are thick and creamy, cool the oats for 10 minutes
  4. In a cup or bowl layer the oats first, followed by fresh strawberries, strawberry yoghurt and raspberries until you build a beautiful parfait.
  5. Sprinkle some chia seeds and mint leaves.

Enjoy!

Winter parfait

All thanks to The Refillery SA for the best quality ingredients!

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