Category Archives: Lunch

I have to admit I’m so obsessed with zucchini noodles at the moment.I love the fact that it is nutrition dense, totally gluten-free and wheat-free and also it doesn’t leave you feel heavy and full like after eating a giant bowl of pasta. It is a great alternative to traditional pasta for sure. Tomato based sauce is always my choice over the creamy Alfredo sauce. It is incredible how these little humble tomatoes can create such a beautiful sweetness when roasted. Seriously, 20 minutes is all you need. When it comes out of the oven, they are gooey, beautifully caramelised and spitting open. It adds a rich smokey and sweet flavour to a boring zucchini pasta. Yes, flavour bomb!

Ingredients

1 cup of zucchini noodles
1/2 tsp sea salt
1 cup of grape tomatoes
1 tbsp coconut oil, melted
1 tbsp balsamic vinegar
1 tsp honey
salt and pepper to taste
a squeeze of lemon

Toss tomatoes in coconut oil, balsamic vinegar, honey, salt and pepper in a large bowl. Spread them on a baking sheet and bake in the preheated oven (180) for 20 minutes. In the meantime, using a julienne peeler, make a zucchini pasta. Toss with 1/2 tsp of salt and set aside. Take the tomatoes out of the oven. Squeeze the juice out of the zucchini pasta. Put them in a large bowl, toss and marinade for 5-10 minutes. Transfer to a serving plate and add a squeeze of lemon on top.

A bag of carrots is a staple food in my fridge. I chew on it for a snack, add into my salads, stir-fries, cakes and muffins. It is cheap, versatile, yummy, nutritious and lasts long in the fridge as well. I had to make a salad with what I’ve got in my fridge today – of course, carrots are in it. All you need is only three ingredients that I believe we all have in the fridge and pantry. Miso dressing really makes a difference here. It tastes even better next day as the rice absorbs the dressing and flavour develops even further. So it is a good idea making a salad a day before or a few hours before serving.

Ingredients

2 carrots
1 cup of wild rice
a bunch of coriander

For dressing
1 tbsp melted coconut oil
1 tsp Deonjang or miso paste
1 tsp maple syrup
1 tsp smoked paprika
1/2 tsp turmeric
1 tsp Himalayan salt
pepper to taste

Wash and chop the carrots. Mix all dressing ingredients in a bowl. Toss the carrots in the dressing and bake in the preheated oven (180) for 20-30 minutes until cooked. In the meantime, cook the wild rice in a boiling water for about 40 minutes until cooked. Drain and set aside. To assemble the salad, simply toss carrots, wild rice and roughly chopped coriander in a large bowl. Transfer to a serving plate. Drizzle more dressing if you like.

How many times do you actually chew before swallowing? Less than 10? These days we tend to get distracted or rush through the meal time. I’m sure I’m not the only one. I also tend to sit in front of computer or TV while eating. Sorry mum. She has told me to chew 30 times before swallowing ever since I was little. 30 times!!!

So why is chewing so important? Digestion begins in your mouth, not your stomach. Your teeth and digestive enzymes in the saliva break down food, which helps your body to absorb more nutrition from the food. Chewing produces more endorphins, a pleasure of eating. It also increases circulation, immunity and energy. Here are some tips I try to do. To enjoy the whole eating experience, take a couple of deep breaths before eating. Eat with your eyes and nose first. Enjoy every mouthful of food. Put your knife and fork down while chewing. Enjoy the company and have a nice conversation with your loved ones. Your meal time should be 20-30 minutes. Hope it helps x

For Sweet Potato Chips

1 large sweet potato
1 tbsp melted coconut oil
1 tsp smoked paprika
1 tsp cumin
1 tsp nutritional yeast
salt and pepper to taste

Slice sweet potato into little sticks. Put them in water for 10-15 minutes to get rid of starch. Pat dry them with a paper towel. Toss with oil and spices. Bake them in the preheated oven (200) for 20 minutes until cooked.

For Greek Lentil Salad

1 cup of cooked French lentils
2 tomatoes
1/4 cucumber
a handful of chopped parsley leaves
30g crumbled feta
1 tbsp olive oil
1 tbsp balsamic vinegar
a squeeze of lemon
salt and pepper to taste

Wash and cook lentils in boiling water for 20-30 minutes until cooked. Rinse and drain. Mix cooked lentils, chopped tomatoes, cucumber, parsley and feta cheese in a large bowl. Season and dress with a simple vinegar dressing. Transfer to a serving bowl.

For Savoury Bread

1 1/2 cup self-raising flour
1 cup chopped spinach
5 large sun-dried tomatoes
1/2 cup green olives
1 tsp capers
1/2 cup artichokes
3 large eggs
50g feta cheese
1 tsp turmeric
1 tsp baking soda
salt and pepper to taste

Lightly beat eggs in a large bowl. Add all other ingredients into a bowl and combine well with a spatula. Transfer the mixture into a loaf tin and bake in the preheated oven (180) for 45-50 minutes or until cooked. If the top gets too brown, cover with a foil.