Rice and veggies. So simple, right? But I know that sometimes the simplest ideas can be the most daunting, because it might come out completely bland, and the worst thing is still feeling hungry after dinner.
This meal is so simple, delicious and filling. It's definitely a win on the quick & easy vegan meal menu! Meatless Monday has never been so simple.
My "sauce" is a great way to sneak in those veggies that your family usually avoids. It's delicious and healthy!
Long grain brown rice
Garlic (diced or crushed)
Bell peppers (diced)
Beetroot (diced) *
Broad beans *
*Switch with any veggies you have available -- brocolli, green beans, peas, carrots, etc.
1. Boil the kettle, and mix the vegetable stock with boiling water. Pour the rice into a pot and cover with vegetable stock. Top up with hot water as needed. Bring to the boil and allow to simmer on a low heat until cooked.
2. In a pan or wok, heat a small amount of olive oil. Add the garlic, then the onions. When fragrant and starting to brown, add the mushrooms and mixed herbs.
3. Keep stirring the mushrooms at regular intervals. In between stirring, add the uncooked butternut and brussel sprouts to your blender (I use my Nutribullet). Add almond milk and blend. It should have a sauce consistency. Add more almond milk if needed.
4. Add the bell peppers to the mushrooms and continue stir-frying. After a minute or two, add the beetroot and beans.
5. Pour the sauce into the pan and mix. Allow the sauce to heat through and simmer.
6. When the beans and beetroot are starting to soften, add the cooked rice and mix together. Taste, and add sea salt or pink himalayan crystal salt if needed. The vegetable stock is usually salty enough though.
7. Continue cooking for a few more minutes, then turn off the heat and allow to stand for 1-2 minutes. The sauce should thicken a little bit. If it's too watery, simmer for a while longer to cook away some of the liquid.
I spent way too many years thinking that I was prone to certain illnesses and infections. That's just me, I thought. Well, it turns out that it wasn't "me" after all. With a few key changes and a healthy lifestyle, those chronic infections and constant health issues have gone away.
I am constantly studying and researching natural health and nutrition, and I love to figure out realistic ways to incorporate a healthy lifestyle into my busy, modern life. Then I love to share the information that I have learned. You've probably seen how I try to make everything as simple as possible, and that's exactly what I've done with this FREE guide!
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I love my daily smoothie. After my Keto Coffee, first thing in the morning, I make myself a smoothie for breakfast. I am always playing around with ingredients, because that is the joy of smoothies, but I do try to make sure that I fit in as much goodness as possible (followed by plenty of water for the rest of the day!)
Life happens. We forget our lunch at home and buy something less than ideal, we are too hungry to cook dinner and give in to a less nutritious alternative, or our blood sugar drops and we eat that entire pizza followed by an ice-cream.
But when you start your day with a nutritious, green, filling smoothie, you are giving your body the nutrients it needs before life tries to throw you off course!
Pro tip: Make your mornings easier, in advance, by separating your daily smoothie ingredients into individual packets. Have a freezer packet and a packet of dry ingredients, and simply empty the packets into the blender for a quick, healthy start to your day. Reuse the packets to save the planet, too!
2 tablespoons frozen spinach
2 tablespoons frozen kale
1 tablespoon frozen pomegranate seeds
1 tablespoon frozen watermelon or mixed melons
1 tablespoon frozen blueberries
1 tablespoon frozen mango
1 tablespoon frozen pineapple
1 fresh or frozen banana
1 generous handful raw almonds
1 scoop Chocolate Shake
1 scoop Berry Greens
1 cup water kefir (learn how to make it here)
4 tablespoons unsweetened yoghurt (I prefer coconut yoghurt)
1. Add all the ingredients to your blender. Top up with water as needed. I like to add my daily multivitamin and Hair Skin Nails too.
2. Blend and enjoy.
We all think we know what Collagen is all about. Wrinkles, of course (or lack thereof) !
What if I told you there is so much more to it?
I have been doing some research into this amazing protein, and I have to tell you:
Collagen is NOT only skin deep. In fact, Collagen is an imperative protein for a healthy, functioning body.
Our bodies are constantly in a cycle of Collagen production and breakdown, but from around age 20, our production begins decreasing by 1% per year! Unfortunately, even though we are producing less Collagen, our bodies continue to breakdown the same amount of Collagen as before... And this is why we age.
So what can we do about this?
Firstly, we can do our best to have a healthy lifestyle. A healthy diet, rich in antioxidants, plenty of water, less stress, and more sleep will all help our bodies to protect and maintain what little Collagen we have left.
Secondly, we can supplement. Old-school collagen supplementation involves drinking bone broth, but I prefer a more convenient alternative. My favourite Collagen supplement contains FIVE types of Collagen. Most other supplements only contain two or three types. The Collagen is bioactive, and readily absorbed by your body. It is also contains vitamins A & C, selenium and zinc, which are vital components in Collagen production and protection against free radicals.
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Soup has always been one of those meals that I avoided making, because we travel too often to ever have any fancy kitchen equipment, such as an instant pot or a pressure cooker. Turns out, you can make soup in any pot! This is such a simple, easy meal, that I can even convince myself to do it if I'm starving and considering ordering takeout.
I have made this easier for myself by buying my vegetables diced, sliced, riced and frozen! Everything is ready to go. I've even found frozen crushed garlic which makes our meals so much quicker and easier. While fresh produce is always delicious and ideal, I have to be realistic, and using frozen vegetables helps me to avoid canned and junk foods, because it makes cooking a healthy meal so quick and easy. So in the end, it depends on your own priorities and time management.
A few tips:
- Use whatever veggies you've got. This recipe is so versatile! I like to add spinach, kale and brussel sprouts.
- You can make a chunky veggie soup, by serving as is, or make a creamy soup by adding unsweetened coconut cream and/or almond milk and giving the soup a quick spin in your blender. PLEASE be careful, though. Hot liquids should not go into a closed blender, such as a Nutribullet. I always allow the soup to cool before blending, and only keep it in the Nutribullet for a few seconds - never more than 10 seconds at a time. Otherwise you'll be nursing a nasty burn and cleaning soup from your kitchen ceiling.
- Skip the potatoes for a lower carb soup. Be aware that potatoes absorb some of the salt, so if you'll want to use less salt if you choose this option.
2 Garlic cloves, diced
1 Cup diced carrots, onions and celery
2 diced potatoes (or sweet potatoes)
½ Cup broad beans
½ Cup butternut chunks
½ Cup sliced cabbage
2 organic vegetable stock pots (or homemade veggie stock if you're organised!)
Himalayan pink salt
A dash of balsamic vinegar
My biggest concern when we decided to limit our dairy intake was how we were going to get enough probiotics in our diet. I started researching, and was terribly disappointed with the options. Most involved fermented vegetables or soy, and I have already discovered that I am not a fan of the taste of these options! When eating dairy, I had my daily bowl of yoghurt or added yoghurt to my smoothie, so I was looking for something more tasty and easy to incorporate into our lives.
Then I discovered water kefir. Water kefir is a fermented sugar water. The fermentation process uses up most or all of the sugar, so the result is fermented water that provides essential probiotics without any fuss.
To make anything fermented, including water kefir, you need a starter culture. You can buy water kefir "grains" online, and if you take care of them, they'll last forever, so it's not a big expense at all.
Traditionally, water kefir goes through two fermentations. The first one is where the probiotic action takes place. The second one is an optional fermentation to infuse a flavour and to create carbonation, as water kefir on its own is almost tasteless. The second fermentation isn't truly necessary, and the carbonation introduces a risk of explosion, so I decided to just skip that part. After all, I can just mix my water kefir with juice, greens, or add it to my smoothies, so what do I need the flavour and carbonation for? I decided that I'd prefer to skip the trial and error part where you're cleaning up shattered glass from carbonation gone wrong.
So, here is my streamlined, easy and convenient Water Kefir method. Enjoy!
20g/1 Tablespoon Water Kefir grains (I use these)
1 Tablespoon organic cane sugar
500ml filtered or boiled water
Metal can react with the water kefir and grains, which is why I use clean, sterilised glass and plastic for fermentation and storage. However, water kefir is very hardy, so don't be afraid of it ever coming into contact with metal for short periods of time - for example, in your blender when you're making smoothies with the water kefir.
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This is one of those meals that my husband requests regularly, so I thought it was definitely worth a share! We are trying to add as many meat-free recipes to our diet as possible, so we have been experimenting with all sorts of vegetarian and vegan options.
I don't like to use "fake meats" and tinned beans, so I have my work cut out for me! Constantly searching for vegan alternatives to our typical menu has kept me busy, but the benefit is that we've ended up with quite a few new staples.
This one is a win!
I buy my haricot beans dry, so if you do this you will need to let them soak. I soak them in water for 8 hours, then drain and rinse. Put them in a pot with fresh water and bring to the boil, then turn down the heat and let them simmer with the lid on for about 1-2 hours, until soft. These beans keep well in the fridge, so it's worthwhile to prepare the beans on the weekend so that you have the beans ready and waiting in your fridge for a quick weekday meal.
If you don't have any ground almonds at hand, you can whizz some whole almonds in your Nutribullet for a couple of seconds. Just don't blend too much or you'll have almond butter instead!
3 Garlic cloves, diced (keep 1 diced clove separate for the guacamole)
1 Cup diced mushrooms (portobello mushrooms are best for flavour!)
½ Cup raw ground almonds
½ Cup brocolli rice (or ground broad beans)
2 Cups cooked haricot beans (prepared as above)
Himalayan pink salt
Taco shells (I use these)
2 Diced tomatoes
Cheese (or vegan cheese)
Sour cream or yoghurt (swap for a dairy-free version if needed)
Looking for a lower carb or gluten-free option? Skip the taco shells, and simply serve a hearty taco salad! In fact, I prefer my taco "meat" served directly on my plate with lots of delicious toppings.