Tuesday, 9 June 2015

The eat well plate - No.9 (GF, V+)

the_eat_well_plate_No9
Eat well and feel good with plants-only on your plate

• buckwheat
• broad bean and avocado salad
• colour-me-happy steamed seasonal veg

For the cooked buckwheat you will need:
1 cup buckwheat, unroasted

1. Wash the buckwheat in plenty of water, drain well then put the seeds into a pan with a little over 2 cups of water. Bring to boil, cook uncovered for 4 to 5 mins.
2. Reduce to simmer, put a lid on and gently cook for 8 to 10 more mins until all the water is absorbed.
3. Take the pan off the heat and let it rest for a few mins with the lid on.

For the broad bean and avocado salad you will need:
850 g broad beans, in their pods
1 ripe avocado
a good handful of cherry tomatoes
1 small lime
1 tbsp olive oil
3 good tbsp hulled hemp seeds
2 fresh garlic cloves (wet garlic)

1. Take the beans out of their pods. Drop them into boiling water and gently simmer for 5 to 7 mins, depending on their maturity. Let the beans cool in the cooking liquid, then peel off their skin.
2. Put the cleaned beans into a bowl, add diced avocado and halved cherry tomatoes.
3. Season with lime juice, thinly sliced fresh garlic, a drizzle of olive oil, and sprinkle generously with hulled hemp seeds. Mix.

For the colour-me-happy steamed seasonal veg you will need:
1 courgette
2 young carrots
1 fresh onion (bunched)
a good handful of cherry tomatoes
2 fresh garlic cloves (wet garlic)
1 tsp coconut oil

1. Cut the courgette lengthwise and slice them up. Shave the carrots with a vegetable peeler. Cut the cherry tomatoes in half. Halve the fresh onion and slice the halves up lengthwise.
2. Heat a wide pan to medium. Add the prepared veg, the thinly sliced garlic, and the coconut oil. Cover with a lid and let it steam for 4 to 5 mins.

To serve: Fluff the buckwheat up with a fork, and place a portion on the plate. Add broad bean and avocado salad and colour-me-happy steamed seasonal veg to the plate. Enjoy!

Allergy: No gluten. No dairy. No egg. No nut.

More EAT WELL PLATE ideas:
The eat well plate No.1 - Rice, sweet potato, broad beans, broccoli;
The eat well plate No.2 - Kichadi, green beans, asparagus, avocado;
The eat well plate No.3 - Quinoa, lentil, broccoli, carrot salad;
The eat well plate No.4 - Rice, mung dal, cauli-okra curry, avocado;
The eat well plate No.5 - Buckwheat, chickpeas, beetroot salad, hummus;
The eat well plate No.6 - Quinoa, crunchy chickpea salad, sprouting broccoli;
The eat well plate No.7 - Brown rice, crunchy veg & bean, nut & seed broccoli;
The eat well plate No.8 - Buckwheat, dal & chickpeas, courgette & tomato easy;

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