SPICED VEGAN PILAF

SPICED VEGAN PILAF

 

It’s always nice to give your body a break from the acidity of animal based products and get back to the basics of wholegrains, vegetables, seeds and nuts. This recipe is light and tasty but most importantly it is packed full of nutrition in order to fuel the body.

 

THE STARS OF THE DISH ARE:

  • Kale: It is a green leafy we can add to many dishes including salads, soups, stews, smoothies or even toasted and eaten as chips! It is rich in vitamin K, vitamin A, Vitamin C, and manganese which are all important in supporting the immune system, metabolism and bone integrity. 1
  • Pumpkin: It is rich in vitamin A, vitamin C, Vitamin E, potassium and B vitamins as well as being a great source of fibre which is great for healthy digestion. 2
  • Quinoa: It is one of the ancient superfoods, it is a gluten free grain which is a great alternative to rice as it is much higher in protein and lower in carbohydrates.
  • Pepitas (pumpkin seeds): These are a fantastic source of zinc, phosphorus, magnesium and protein which is ideal to use when you are wanting to optimise metabolic functions in the body including the function of your thyroid. 3

 

 

This recipe is light and tasty but most importantly it is packed full of nutrition in order to fuel the body.

This recipe is light and tasty but most importantly it is packed full of nutrition in order to fuel the body.

INGREDIENTS: Serves 4

 

1 cup of quinoa

Organic vegetable stock

1 large piece of pumpkin

1 bunch of kale

Himalayan salt

Pepper

Seeded mustard

Apple cider Vinegar

Water

Olive oil

½ cup pepitas

½ cup raw unsalted cashews

1 teaspoon of turmeric

1 teaspoon ground coriander

1 teaspoon cumin

1 clove of garlic, finely chopped

½ inch fresh ginger, sliced or grated

1 small brown onion, diced

 

INSTRUCTIONS:

  1. Cut up pumpkin into bite sized pieces and place in the oven at 200 degrees Celsius with 2 pieces of garlic and drizzle with olive oil. Cook until tender
  2. Boil the quinoa in water with a teaspoon of vegetable stock, cook until fluffy. You may also use a rice cooker.
  3. Lightly toast the pepitas, a pinch of salt and the cashews in a fry pan until golden.
  4. Add onion, ginger, garlic, turmeric, cumin and coriander to an oiled fry pan and Sautee until soft then add the kale and cook until wilted.
  5. Drain the quinoa but don’t rinse, add to the fry pan with onion and spices and add the pepitas, cashews and cooked pumpkin, making sure everything is tossed together evenly.
  6. To make the dressing add 1 teaspoon of Braggs apple cider vinegar, 2 tablespoons of water, a dash of olive oil and a teaspoon of seeded mustard and whisk until combined.
  7. Serve the pilaf and drizzle with dressing.
  8. Bon appetite!

 

 

ABOUT THE AUTHOR:

 

Emily Schlecht

Emily holds a Bachelor of Health Science in Naturopathy from Australia’s leading educator in complementary medicine, Endeavour College of Natural Health. She has worked in the health industry for a number of years and has a special interest in thyroid conditions, autoimmune diseases, women’s health and functional pathology.

Emily is passionate about using evidenced based medicine to help patients regain their vitality and optimal health. This is achieved by using food as medicine, nutritional supplements, herbal medicine and implementing lifestyle changes. By helping herself, along with many patients with chronic illness in the past become symptom free she strives to empower others with the knowledge and optimism that quiet often it can be done.

Emily has a passion for travel, which has seen her globetrot around the world to over 30 countries enjoying the adventure, culture, history and food!

Emily is a registered member of ANTA (Australian Natural Therapies Association) and looks forward to meeting with you and assisting you in your journey back to optimal health.

 

References:

  1. Webmd 2017, The Truth About Kale,                                                                   http://www.webmd.com/food-recipes/kale-nutrition-and-cooking#1
  2. World’s Healthiest Foods 2017, Pumpkin Seeds, http://whfoods.org/genpage.php?tname=foodspice&dbid=82
  3. Ware, M 2017, Pumpkins: Health benefits and nutritional breakdown, https://www.medicalnewstoday.com/articles/279610.php