RESET NOURISH: tips, hacks and stars
Include pulses, seeds, cruciferous veg, oily fish and fermented foods
Peanut, miso, kefir or kimchi: these sauces can dress anything up!
3 TOP TIPS
1) Keep it simple: not every meal has to be a masterpiece. We are fuelling with real food, we are not Nigella! Leftovers are delicious. Batch cook and make double.
2) Invest in shortcuts for the cupboard, fridge & freezer:
Grain sachets (lentils, quinoa etc) from Merchant Gourmet (or other brands!): heat in 2 mins
Smoked salmon and smoked mackerel packets = quick protein
Frozen peas = high in protein, fibre and delicious; add to everything!
Cans of chickpeas and beans: add to a salad with a zingy vinaigrette
Boiled eggs: make an extra one for a snack later
Prawns in the freezer: add to salad or pasta sauce for protein
Fresh ginger: keep in the freezer to grate into sauces and dressings
3) Make yummy sauces and dressings: a delicious sauce brings boring ingredients to life!
Try peanut or miso - see recipes below. Make double and store in a jar in the fridge. .
NUTRITION SUPERSTARS
Pick some foods (mostly plants!) that you want to eat this week that maybe you don’t normally. Try to pick some of these:
Pulses: chickpeas and lentils
Seeds: sunflower and pumpkin seeds (sprinkle on salads or soups) and ground linseed (in porridge or granola)
Cruciferous veg: broccoli, kale and spinach
Oily fish: salmon and mackerel
Fermented foods: kefir (in place of yogurt), miso (as a soup or marinade or sauce) and kimchi (add to a salad). And see Kimchi and Kefir dressing recipes at the bottom of this page.
5 YUMMY SAUCES & DRESSINGS
JUST whizz everything together in a small blender and store in a jar in the fridge. If you don’t have all the ingredients just improvise!
Peanut sauce
½ cup peanut butter
2 tablespoons fresh lime juice
2 tablespoons rice vinegar (or normal)
1 tablespoon sriracha (or a few drops of Tabasco etc)
1 tablespoon soy sauce
1 tablespoon toasted sesame oil (if you have it)
2 teaspoons maple syrup
1 teaspoon grated fresh ginger
4 to 6 tablespoons water, as needed
Kimchi dressing
3 tbsp kimchi (with some juice)
2 tbsp olive oil
1 tbsp rice vinegar or apple cider vinegar
1 tsp soy sauce
1 tsp honey or maple syrup
Optional:
1 tsp sesame oil
1 tsp grated fresh ginger
½ small clove garlic
Miso sauce
1 tbsp white or yellow miso paste
1 tbsp tahini or smooth nut butter (peanut or cashew)
1 tbsp rice vinegar or other vinegar
1 tsp honey or maple syrup (optional, to taste)
1 tsp sesame oil (optional, but nice)
1 small clove garlic, finely grated
1 tsp grated ginger
squeeze of lime or lemon
1–2 tbsp warm water (to thin)
Kefir dressing (from Zoe)
1 small ripe avocado
20g coriander
Zest and juice of 2 limes
2 tbsp apple cider vinegar
125 ml kefir
2 pickled green chillies, plus 2 tbsp brine OR about tbsp jalapeños (from a jar) plus 2 tbsp brine
Pinch of salt
Green Goddess dressing
1.5 cups Greek yoghurt
½ avocado
1 handful fresh curly or flat leaf parsley, chopped
1 handful fresh coriander, chopped
1 tablespoon chives or spring onions, chopped
1 clove garlic, diced
1 tsp lemon or lime juice
1 tsp apple cider (or white wine) vinegar
1–2 tsp olive oil
4 or 5 slices jarred jalapeños, if you want it spicy
1 tsp honey
Salt & pepper, to taste
water to thin if required
Carrot & ginger dressing
2 carrots, peeled and roughly chopped
2 shallots, peeled and roughly chopped
1/4 cup roughly chopped fresh ginger
2 tablespoons sweet white miso paste
1 tablespoon honey
1 tablespoon toasted sesame oil
1/3 cup extra virgin olive oil
1/4 cup rice vinegar (or white wine vinegar)
2 tablespoons lime juice (or lemon)
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper