By Trilby Goouch
Blogs Editor
Anyone who knows me well can attest to the fact that I love healthy cooking. I’m a big believer in making meals that are both healthy and delicious; healthy choices shouldn’t mean sacrificing taste. I’ve come to develop a standard set of ingredients that I use up each week in a variety of meals, all of which are budget friendly and packed with nutrition. All of these meals are detox-based and serve as great meals for a DIY detox, or as a light meal to recalibrate from a night out.
Grocery List
Vegetables:
• Kale/Swiss Chard
• Avocado
• Cucumber
• Arugula
• Tomatoes
• Sweet Potato
• Spaghetti Squash
• Parsley
• Apples
• Oranges
Protein:
• Chickpeas
• Tofu
• Lentils
• Quinoa
Extras
• Dried cranberries
• Toasted almonds/walnuts/pecans
• Pistachios
• Olives (maybe not be QUITE detox-approved, but delicious nevertheless)
• Parmesan (see olives)
• Garlic
• Chili flakes/spices of choice
• Olive oil, balsamic vinegar & lemon juice
Vegetable prep:Meet the steamer, your new best friend. You can purchase this at most kitchenware stores; a steamer consists of a deep metal pot and strainer-esque bowl that fits snugly on top. Simply fill the pot with water (about 3-4 inches), fit the strainer on top, fill with your vegetables and put on high. Keep checking vegetables until soft. I start with harder vegetables like squash and sweet potato; greens like kale and spinach only need to steam for 1-2 minutes.
Great combinations:
• Arugula with sliced orange makes a simple fresh side
• Sautee apple with butternut squash and tofu—surprisingly delicious combination
• Swap your bowl for a sweet potato!
• Use spaghetti squash as the base of your meal; puncture and microwave for 9 minutes; 1 squash makes 2 servings
• Make a healthy, creamy pasta sauce with tofu (I promise it tastes good)
• Combine sliced orange and sweet potato for a refreshing, colourful side; sprinkle with lemon juice and dried cranberries
A few recipes to try:
Sweet Potato Chickpea Patties (makes 4)
• 1 sweet potato
• ½ can of chickpeas
• Handful of kale
• ½ cup of frozen peas
• 1 tbsp. water
• Pinch of salt & pepper
• 1 tsp. garlic
Directions
• Microwave sweet potato for 3 minutes to soften; cut into cubes and place in steamer for approx. 8 minutes; toss kale in when 2 minutes are remaining.
• Meanwhile rinse chickpeas and microwave for 2 minutes, or until soft; toss in frozen peas at 1 minute mark.
• Combine everything in a large bowl; use a fork to mash (you may need to throw in the microwave to soften).
• Heat a frying pan on medium; grease with olive oil and fry patties, 2 at a time, cooking for 2 minutes per side or until golden.
• Serve with a side garden salad and enjoy!
Creamy Tomato Pasta Sauce(serves 1)
Ingredients
• 1/3 of a block of tofu
• 1/3 cup of tomato paste
• 1 tbsp. water
• Sprinkle of your favourite herbs
• 1 tsp. garlic
• Parmesan
Directions
• Place everything in a blender and blend until smooth
• Add sauce to your pan of sautéed vegetables to heat through
• Pour over spaghetti squash and top with parmesan
Stuffed Sweet Potato(serves 1)
Ingredients
• 1 sweet potato
• Handful of kale
• 1 tbsp. of dried cranberries, olives & nuts of choice
• 3-4 sliced cherry tomatoes
Directions
• Make a slit along the sweet potato lengthwise and microwave for 8 minutes (check periodically, you may need more or less).
• Meanwhile sautee kale, olives and cherry tomatoes on medium.
• Fill sweet potato with contents and sprinkle with cranberries and nuts.
Green Breakfast Smoothie (serves 1)
Ingredients
• ½ avocado
• 1 banana
• ½ cup of yogurt
• Handful of kale
• 1 tsp. of honey
Directions
• Place all ingredients in a blender and blend until smooth
Tags
Cooking, Detox, recipes, vegetarian
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