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Kale, Soybeans & Toasted Oats

Feed Your Happy with this easy addition to wilted kale. It’s super easy! Don’t worry about quantities either. We’ve just given a guide.

Ingredients

  • 1 whole kale
  • Cup frozen soybeans
  • Cup of whole grain oats
  • Crushed hazelnuts (a handful)
  • 1 clove of garlic sliced

Method

Firstly prep your kale. We much prefer the whole type, as you can simply strip of the stalk and retain all the leaves. Wash, drain, and roughly chop.

Simmer your soybeans in a saucepan, following the packet instructions. Drain.

Heat a teaspoon of coconut oil in a small frying pan and once hot throw in the oats and the hazelnuts moving them around the pan quickly until they go a nice golden colour. Then take them off the heat and place to the side.

Next take a medium saucepan (non stick) and heat. Once warm add a little coconut oil and once hot add the sliced garlic. After 1 minute throw in the kale along with the soybeans and put a lid on the pan so the kale wilts down.

Once cooked to your liking, take off the heat and serve on a platter with the toasted oats and hazelnuts sprinkled on the top. Season and serve!

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Photo by Laura Johnston on Unsplash
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Feed Your Happy Foods

Here we are… it’s January! The start of a new year. This month we move into our Feed Your Happy season. We’re talking foods to help boost your mood!

Our key HAPPY ingredients are foods which are rich in tryptophan, an amino acid that is a precursor to our happy hormone serotonin. Essentially, tryptophan helps our body produce and balance serotonin. Below you will find a snapshot of some of these ingredients along with a list of all of them. Try and add a few good sources into your diet daily! Luckily some can literally just be eaten raw which is the best way. And always chose organic wherever possible.

  • Bananas
  • Oats 100% whole grain
  • Soya beans (organic)
  • Beans and legumes
  • Sweet potatoes
  • Sesame seeds, cashews and walnuts
  • Chicken (organic)
  • Wild caught salmon
  • Eggs (organic free range)

Quick HAPPY food ideas:

  • Homemade hummus
  • Sliced banana dipped into a nut butter
  • Roasted sweet potato with a tahini dressing and wilted greens
  • Sweet potato omelette – using any leftover roast sweet potato
  • Bean and soya bean salad with roasted wild salmon
  • Whole roast chicken cooked with a whole lemon in the cavity served with roast sweet potatoes

Be confident and simply choose recipes using the key ingredients!

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In our shot here for the roast chicken, we mixed some organic butter with salt, pepper and turmeric and pushed it under the skin before roasting. It gave the skin a beautiful bright yellow colour and subtly flavoured the flesh of the breast.

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Miso seaweed broth

Recently we’ve got into a routine of roasting an organic chicken every few weeks to use the bones to make a soothing chicken bone broth!

Bone broth packed with nutrients and is collagen rich. Collagen is a key protein that makes up our bones, tendons, and skin, a really great way to help support our overall bodily structure including our gut! Bone broth is so beneficial in so many ways – if you want to know more check this out: https://draxe.com/bone-broth-fast/

Along with its generous goodness and nutritional support its super versatile – you can use it as a stock for any soup. One of our favourite ways to use the broth is with miso. Miso is made from fermented soybeans, an excellent source of good bacteria – another gut loving food. In this recipe we used unpasteurised fermented whole soy paste with brown rice.

Another key nutritious ingredient is seaweed, we used seaweed spaghetti. Seaweed is known for its immune boosting properties and rich in minerals and vitamins (you can use any seaweed you can get your hands on – a good health food shop will stock).

This recipe simply bursts with immune boosting properties!

Lastly, you can totally experiment with the ingredients and just use what veggies you have at home – no rules, just play around! Oh and we love to add anything that’s leafy green for a further nutrient boost!

Ingredients:

  • 1 x tablespoon of coconut oil
  • 2 x leaks sliced
  • 80g mushrooms (any kind) sliced
  • 2 teaspoons of grated ginger
  • 1 x red chili chopped
  • 1 x garlic clove crushed
  • 500ml chicken bone broth
  • 2 x tablespoons of miso paste
  • 1/2 – 2/3 of a cup of sea spaghetti
  • 2 x radishes chopped
  • Soba noodles – optional
  • 50g of soy beans
  • Seed mix for the top (roasted seeds – you can use any kind, we used pumpkin seeds, ground flaxseeds, sesame seeds and roasted buckwheat. Roast in the oven with coconut oil or dry roast on the hop)

Method:

  1. Rinse the sea spaghetti and soak in water for 10mins. One soaked rinse again until the salty taste has disappeared, and set aside.
  2. Heat the coconut oil and add the leeks and cook for 2-3 mins until softened. And the mushrooms, ginger, chili and garlic and cook for a further minute.
  3. Add the bone broth and miso paste and bring to a boil, simmer for 5 minutes.
  4. Add the soybeans and soba noodles if using, cook for a further 3-5 minutes (time dependent on the soba noodle cooking instructions – refer to packet instructions).
  5. Add the spaghetti seaweed and cook for a further minute.
  6. If you want to add any green leafy veggies – simple wash, chop and stir in with the seaweed.
  7. Top with the radishes (and toasted seeds) and its ready to serve!

A big loving immune boosting hug in a bowl. 

Bone Broth Tip: Make the broth in a slow cooker, really easy and can cook away while you’re sleeping!

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Mackerel Ceviche

It’s pretty much the last of our summer posts. It’s now September and along with the shift in weather we at Feed are moving into our next topic – Winter! So here’s one of our favorites – ceviche! Ceviche is essentially a seafood dish where the fish is ‘cooked’ through marinading in citrus juices. As mackerel is quite a rich fish it really pairs nicely with the fresh, tart flavours in a ceviche. It’s also surprisingly quick to make, and can be made in less than half an hour. The only real important thing is that you have a good quality fishmonger to hand, who can provide the freshest mackerel, caught that day or overnight. Check out our previous mackerel post on the health benefits too of this wonderful local fish to our British shores!

Ingredients

  • 1 x lime squeezed
  • ½ lemon squeezed
  • ½ red onion diced small
  • 1 x red chilli diced very small
  • 2 x peach or mango diced medium
  • 1-2 tomoatoes diced medioum
  • ¼ cucumber diced medium
  • 2 x whole mackerel fillets **must be freshly caught that day, check with your fishmonger**
  • 1-2 little gem lettuce or other leaves whole, washed and dried
  • 20g coriander, washed, dried

Method

  1. Mix the lime, lemon, red onion, chili
  2. Dice the mackerel into small cubes
  3. Add the mackerel to the marinate and set aside for 15 minutes, or until the mackerel turns white
  4. Whilst the mackerel is marinating, lay out the lettuce leaves on platter
  5. Scatter the tomatoes, peach/mango and the cucumber over the top
  6. Spoon over the mackerel ceviche
  7. Garnish with the coriander and some black pepper, serve

Enjoy!

 

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Red Cabbage Slaw

We love this recipe – super quick and versatile, you can eat it for lunch, as a side with dinner or munch at any time for a snack! Plus you can pretty much add in anything you like! As well as its versatility the core ingredient is the humble red cabbage and we simply don’t eat enough purple, so a great way to up those vital phytonutrients you find in purple foods.

Ingredients

  • 1/4 to 1/2 red cabbage
  • 2 to 3 carrots
  • Any nuts for topping and added crunch

Dressing

  • 1 tablespoon of tahini
  • 1 garlic clove, chopped
  • 1 teaspoon of dijon mustard
  • 1 lemon
  • 2 tablespoons of water (you can increase depending on the consistency you like)
  • Salt and pepper to season

Method

  1. Wash and dry all the ingredients
  2. Make the dressing first. Combine all the ingredients in a bowl and whisk together, you can add more water to reduce the consistency (you can also blend all the ingredients if you prefer)
  3. Grate the carrots and add to a large bowl
  4. Finely chop (or using a mandolin) the red cabbage add to the bowl with the carrots
  5. Add the dressing to the bowl with the chopped carrots and red cabbage, mix, add the nuts and serve

About purple fruits and vegetables

They contain a phytonutrient called anthocyanins which is an antioxidant that helps fight oxidative stress.  Oxidative stress is when free radical activity and antioxidant activity in the body is out of balance. Free radicals are helpful but we need them in balance. Put simply we need to eat as many antioxidant foods as possible to support our bodies. The more colours we eat from fruit and vegetables the wider the range of  different types of antioxidants we will eat having many beneficial effects, helping to protect us.

Eat the rainbow!

 

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Mighty Mackerel

We love mackerel! It’s such a tasty fish and its packed full of omega-3, which is essential for our skin at this time of year. We’ve mentioned omega-3 quite a lot recently… so what is it and what does it do?

Omega-3 is a polyunsaturated fatty acid that is crucial to our diet and our body does not make it, therefore it is defined as an ‘essential fatty acid‘ – we must eat it! There are many health benefits to omega-3 fatty acids supporting multiple organs in our body including our heart, eyes, skin, brain and more!  It is also known for its anti-inflammatory properties helping to reduce inflammation. Inflammation can be the root cause of many illnesses! Lots of us just don’t eat enough of it – if you take anything away from this little post please aim to eat more omega-3! Just 2-3 portions of fatty fish a week (wild is best). Other great sources include walnuts, flaxseed (freshly ground to eat is best) and chia seeds.

Here’s a lovely tasty, simple way to eat mackerel. Ask your fishmonger to fillet it for you. We sourced ours from Spiny Lobster, Whiteladies road in Bristol.

Mighty Mackerel Salad

Serves 2-4

Ingredients

  • 2 whole mackerel, filleted
  • 2 x courgettes (we used green and yellow)
  • Spinach leaves – washed and dried
  • ½ red pepper
  • 100g black beans (soaked if using tinned)
  • Fresh mint (about 20g), thinly sliced
  • Dressing: 2 tbsp Coconut yogurt mixed with half squeezed lemon, 1 crushed clove of garlic, salt and freshly ground black pepper

Method

  1. Using a peeler slice the courgette length ways
  2. Dice the pepper into small dice
  3. Make the dressing by combining the ingredients above
  4. Warm a griddle pan so its hot
  5. Add the courgettes and char slightly, moving them around the pan (you may have to do this in batched)
  6. Set the griddled courgettes to the side
  7. Put a little oil onto the mackerel’s skin side and season with salt and pepper
  8. Griddle the mackerel skin side down for 3 minutes, turn carefully using a spatula and griddle the flesh for a further 3 minutes (don’t despair if you lose the skin but try and keep it intact!)
  9. Assemble the salad in a big bowl or on a platter, scatter over the black beans, spoon dollops of the dressing on top and serve with the warm mackerel on top and scatter with the mint
  10. Serve immiediately!

 

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Here’s some other lovely ways to make use of griddled courgette (which will last a good few days in the fridge) in summer salads.

Mix with:

  • Cooked frozen and cooled soya beans and garden peas, sliced spring onion and chopped parsley
  • Good quality mozzarella torn up, extra lemon (preserved if you have it!), chopped garlic, chopped mint and plenty of black pepper
  • Bulgar wheat, chili flakes, chopped red pepper and red onion
  • Blanched broccoli florets, toasted almond flakes and parsley
  • Grated carrot, grated red cabbage, tossed in a tahini, garlic, lemon dressing with toasted seeds

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Simple Celery, Lemon and Courgette Shot

This refreshing, zingy shot is great in the morning to kick your body into action and wake up your organs! Its best if you have a juicer so you only take the juices from the ingredients but if you don’t mind the bulkier texture you can always use a blender.

Drink immediately to consume the maximum nutrients!

Ingredients 

  • 5-6 Celery sticks
  • 1 Courgette
  • 1 Lemon (peeled)
  • Ginger (optional)

Method 

Simply feed everything through the juicer and serve immediately!

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Simple Raw Chilled Summer Soup

We love a blender. It’s a super quick way to get gorgeous nutritious veggies into your body in no time! The only important thing we recommend is that you use the best local, fresh, organic vegetables. We use Riverford. They have local farms around the country and deliver them weekly in a box, sometimes grubby and always plastic free!

Ingredients

  • 5 x ripe tomatoes
  • 1/2 red pepper (seeds removed)
  • 1/2 green pepper (seeds removed)
  • 1/4 cucumber
  • 1/4 white onion
  • 1 thick slice of slightly stale bread
  • 1-2 garlic cloves (depending on how garlicky you can take it!)
  • 1/2 tsp of cayenne pepper (add more if you like a real kick)
  • 1/4 tsp of cumin
  • 1 tsp of cold pressed vinegar, red wine or cider

To serve

  • Small cubes of cucumber and pepper
  • Basil leaves
  • Seeds and crushed nuts

Method 

  1. Wash and dry all the ingredients
  2. Roughly chop the vegetables and put them in your blender, with the spices and season, add a glass of cold water and an ice cube
  3. Blend
  4. Serve in small bowls and sprinkle on the garnish

Did you know that tomatoes contain the amazing phytonutrient lycopene. Lycopene gives tomatoes its red pigment and is a powerful antioxidant that helps fights toxins – aim to include red colour vegetables in your diet daily.

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Smokey Veggie Chilli Bowl

This week in the UK its National Vegetarian Week  and we are sharing tips and ideas to increase your fruit and veg intake as part of our Feed to Cleanse month. Now, the vegetarian chilli is definitely not a new idea, it’s been around for many many years! But here at Feed we have some tips. Ultimately we want you to be happy and confident in the kitchen and we want you to tailor your meals to your own taste buds. Also we are keen to reduce waste in the kitchen, and a vegetable chilli is a great way of using up any leftover vegetables and pulses. A great tip for pulses, is that you can freeze them. So when you prep a batch of dried pulses through the soaking and simmering process you can freeze a few servings for a later date. And we literally pulled a portion out 30 mins before we cooked this to throw in at the right time.

Traditionally the kidney bean is used in a chilli but for us the kidney bean can be a bit tough. We like a creamier bean, and for those who haven’t tried them borlotti are a perfect alternative. We are also great advocates of the cannellini bean so we have added both of these to our chilli for colour, texture and taste.

When preparing your ingredients – make sure you cut all your veggies to roughly the same size, that way they will all cook evenly.

Ingredients

1 x Chopped onion (we used white)
3 x Chopped carrots
2 x Chopped courgette
1 x Chopped  pepper (we used red but green works too!)
4-6 x Chopped Portobello mushrooms
1 x Cup of borlotti beans
1 x Cup of haricot beans
3 x Chopped garlic cloves
1 x Sliced red chilli (or 2 or 3 if you like it hotter like us)
1 x Tbsp tomato paste
1 x Tin of good quality tomatoes
1 x Tsp ground cumin
1 x Tsp ground cinnamon
1 x Tsp smoked paprika

Method

  1. In a large heavy bottom sauce pan heat some good quality olive oil or coconut oil on a medium heat
  2. Add the onions and a pinch of salt and gently fry for around 10 mins to soften
  3. Add the harder veggies next, the carrots and peppers, cook for a further 5 mins
  4. Add the garlic and chilli, cook for a further 5 mins
  5. Add the courgette and mushrooms, gently cook for another 5 mins
  6. Now add the spices and cook off for 1 min to release the aromas
  7. Add the beans, then the tomato paste and cook for 1-2 mins, then add the tin tomatoes
  8. Bring to a simmer then cook for around 30 mins until the chilli takes on a deeper, richer colour – you can’t overcook it but you want your veg to still have a slight bite but make sure you stir now and again
  9. Taste, check the seasoning and serve

We like to serve ours with whole grain rice, a dollop of natural organic yoghurt and sprinkling of coriander.

We also like to serve our chilli with a tomatoe salsa. This is made with some chopped red onion, baby tomatoes, radish (and its currently in season) chopped chilli to taste, squeeze of fresh lemon, chopped coriander, pinch of cumin, salt and pepper.

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Delicious Dips

We love hosting at Feed, and these delicious dips are super quick and easy to make and brighten up your dinner table!

Feta and Pistachio Dip 

Ingredients

  • 100g pistachios, shelled
  • 75ml olive oil
  • 200g organic feta cheese
  • Handful chopped parsley
  • Handful chopped coriander
  • 1 garlic clove, crushed
  • 1/2 red chilli, chopped
  • 3 tbsp Greek yoghurt or natural/coconut/dairy free yoghurt
  • Zest of 1 lemon, juice of 1/2
  • Salt and pepper to taste
  • Pinch of paprika

Method 

  1. In a food processor, blitz the pistachios and then drizzle in the oil
  2. Mix for a further 30 seconds
  3. Add in all the other ingredients, reserving a few parsley leaves for garnish
  4. Pulse for a chunkier mixture, blitz for a smooth mixture
  5. Season to taste
  6. Serve and sprinkle with some paprika and coriander or parsley leaves

Spicy Pepper, Onion and Tomato Salsa Dip 

  • 4 ripe tomatoes (beef tomatoes are the best)
  • 1 red onion
  • 1 red pepper, deseeded
  • 1 green pepper, deseeded
  • 1 finely chopped garlic
  • 2 red chillies, deseeded
  • 1 x 20g packet of flat leaf parsley, leaves picked, washed, dried and finely chopped
  • 2 tsp sumac
  • 1 tsp pomegranate molasses
  • 2 tsp organic raw (if possible) red wine vinegar
  • 1 tbsp freshly squeezed lemon juice
  • 4 tbsp extra virgin olive oil
  • 1 tsp crushed sea salt and freshly ground black pepper
  • Handful of mint (to serve)

Method 

  1. Carefully chop the tomatoes, peppers, onions in very small dice (you will need a very sharp knife and a steady hand!)
  2. Crush and chop the garlic, slice the chilies
  3. In a bowl mix all the ingredients and let them rest in the fridge for at least 30 minutes
  4. Season to taste
  5. Bring to room temperature before serving
  6. Spoon into a serving dish and scatter over some mint

We like to serve the dips with our oat multi-seed crackers or crusty sourdough thinly sliced and toasted!

Delicious Dips