Adult Monthly Cooking Class ~ Bowls That Heal

Menu:
  • Detoxifying spiced lentil soup 
  • Nourishing Mushroom and Kale Savory Oatmeal
  • Berry-Beet coconut chia pudding 
  • Kimchi to go!

 

Detoxifying Spiced Lentil Soup (adapted from “Oh She Glows)

Ingredients

1 1/2 tablespoons extra-virgin olive oil

2 cups diced onion (1 medium/large)

3 large garlic cloves, minced

3 teaspoons ground turmeric

1 1/2 teaspoons ground cumin

1/2 teaspoon cinnamon

1/4 teaspoon ground cardamom

4 cups of diced roma tomatoes (as ripe as possible)

1 (15-ounce/398 mL) can full-fat coconut milk

3/4 cup (140 grams) uncooked red lentils, rinsed and drained

3 1/2 cups homemade vegetable or chicken broth

1/2 teaspoon fine sea salt, or to taste Freshly ground black pepper, to taste

Red pepper flakes or cayenne pepper, to taste

3 cups of baby spinach, chopped

1⁄4 cup of cilantro, minced

2 teaspoons fresh lime juice, or more to taste

1 cup of greek yogurt

1 clove of garlic, finely minced

1 tablespoon of honey

1⁄2 teaspoon of cumin


Directions

In a large pot, add the oil, onion, and garlic. Add a pinch of salt, stir, and sauté over medium heat for 4 to 5 minutes until the onion softens.

Stir in the turmeric, cumin, cinnamon, and cardamom until combined. Continue cooking for about 1 minute, until fragrant.

Add the diced tomatoes (with juices), entire can of coconut milk, red lentils, broth, salt, and plenty of pepper. Add red pepper flakes or cayenne, to taste. Stir to combine. Increase heat to high and bring to a low boil.

Once it boils, reduce the heat to medium-high, and simmer, uncovered, for about 18 to 22 minutes, until the lentils are fluffy and tender.

Turn off the heat and stir in the spinach until wilted. Add the lime juice to taste. Taste and add more salt and pepper, if desired.

Mix the yogurt with garlic, cumin and honey and set aside.

Ladle into bowls and serve with a dollop of spiced yogurt

 

Nourishing Kale and Mushroom Savoury Oatmeal -serves 4 (adapted from cooking in color)

Ingredients

4 large eggs

4 tsp. White vinegar

4 tbsp. Butter

3 cups large-flake rolled oats

1tsp. Fresh thyme

2 cups water

4 cloves of garlic, smashed

4 tbsp. Pristine or other high quality olive oil

2 cups sliced brown mushrooms

2 cups of roughly chopped purple and green kale Daikon microgreens to garnish

Directions

Bring a medium saucepan of water to a boil and turn down to a simmer, add vinegar. Crack eggs into simmering water and and cook for about 3 1⁄2 minutes. Using a slotted spoon remove eggs from water and transfer to a cold water bath to stop the cooking process. Reserve warm water to reheat the eggs before serving. Add butter to a small saucepan on medium heat. Let the butter melt and begin to brown. The butter should have a slightly nutty smell to it. Add rolled oats and stir until lightly toasted, about 5 minutes. Stir in the thyme and water and cook uncovered until the oats have absorbed the liquid, 5-10 minutes. Set aside.

Meanwhile, in a small frying pan saute garlic and add mushrooms. Cook mushrooms until tender then add kale and cook until wilted. Remove pan from heat and discard the garlic. Add the toasted oats to the vegetable mixture and toss to combine. Transfer oat mixture to bowls and top with rewarmed poached eggs and garnish with micro greens.

 

Berry- Beet Chia Pudding

Ingredients

6 Tablespoons chia seeds

1 cup unsweetened coconut milk

1 cup beet juice

1 teaspoon vanilla extract

3 Tablespoons maple syrup

Berries and granola to garnish

 

Directions

In a bowl mix together chia seeds, milk, beet juice, maple syrup and vanilla and stir the mixture to combine everything. Once the chia pudding mixture is well combined, portion into small bowls and put the mixture in the fridge to “set-up” for 10-20 minutes or overnight. The chia pudding should be nice and thick, not liquidy. If it’s not thick, just add more chia seeds, stir and refrigerate for another 10 minutes or so. When ready to serve, top the pudding with berries and granola and enjoy!

 

Kimchi To Go!

Ingredients

1 Chinese cabbage

3 garlic cloves, crushed

21⁄2 cm/1in piece ginger, grated

2 tbsp fish sauce

2 tbsp sriracha chilli sauce or chilli paste

1 tbsp golden caster sugar

3 tbsp rice vinegar

8 radishes, coarsely grated

2 carrots, cut into matchsticks or coarsely grated

4 spring onions, finely shredded

Directions

Slice the cabbage into 2.5cm strips. Tip into a bowl, mix with 1 tbsp sea salt, then set aside. Meanwhile, make the kimchi paste by blending the garlic, ginger, fish sauce (if using), chilli sauce, sugar and rice vinegar together in a small bowl.

Rinse the cabbage under cold running water, drain and dry thoroughly. Transfer to a large bowl and toss through the paste, along with the radishes, carrot and spring onions. Pack into small jars, seal and leave to ferment at room temperature overnight, then chill. Will keep in the fridge for up to 2 weeks - the flavour will improve the longer it's left.

 

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