Thursday 20 August, 2015 0 Comments

This meal is designed to use any leftover food you have at the end of the week! It's great to use up any leftover ingrdients you have in the house, and nice to end the week with a simple and nourishing meal.

While the proportions below are aimed towards a mixed type, just bump up the protein or carbohydrates if you need to depending on your macronutrient profile.


Ingredients: (depending on what you have)

Greens: Spinach, lettuce, rocket, kale, micro greens, sprouts, silverbeet, etc.
Veggies: Carrots, capsicums, cucumbers, zucchini, sugar snap peas, peas, radishes, green beans, broccoli, and cauliflower etc.
Fruits: Strawberries, pears, banana, papaya, mango, grapes, raspberries, apples, etc.
Proteins: Quinoa, nuts/seeds, organic free range fresh egg, organic free range animal protein.
Healthy fats:  Avocado, olive oil, nuts, seeds.
Carbohydrates: Sweet potatoes, quinoa, millet, brown rice, wild rice.

Add-ons: fermented foods i.e. Sauerkraut, homemade salad, kelp granules and flakes for added iodine and minerals, homemade hummus, apple cider vinegar, fresh lemon juice.

Directions (rough guide for a mixed type):
1.    10% leafy green base
2.    20% veggies
3.    10% fruit  
4.    20% protein
5.    15% healthy fats
6.    20% complex carbohydrate
7.    5% extra nourish (add-ons)

Hummus Ingredients
1 can organic chickpeas, drained and rinsed
4 cloves of roasted garlic (roast a whole bulb of garlic)
2 Tbsp tahini
3 Tbsp extra virgin olive oil
3 Tbsp water (use more if needed to thin it out)
1 tsp ground roasted cumin
½ tsp ground roasted coriander
¼ tsp smoked paprika
¼ tsp sumac (optional)
½ tsp salt and pepper

Hummus Directions:
1.    Preheat oven to 180 degrees. Rub extra papery skin off whole heads of garlic. Cut tips off each clove of garlic with serrated knife to expose a bit of garlic. Lay root side down on a sheet of tin foil or in a small baking dish. Drizzle with oil over the cut end of the garlic. Crimp foil closed or cover the baking dish with foil. Roast until the garlic cloves are soft and fragrant, 45 minutes to 1 hour. Open foil and let sit until cool enough to handle.
2.    Squeeze the garlic cloves out of their papery skin. Discard skin and transfer the cloves to a food processor.
3.    Add to the food processor the chickpeas, tahini, olive oil, water, roasted cumin, coriander, smoked paprika, optional sumac, salt and pepper.



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