5 RECOMMENDATIONS

FOR A HEALTHY INEXPENSIVE MEAL

-BY CAROLINA FALK-

Many people think that healthy eating is expensive, or difficult to make . I was lucky enough to meet with Carolina Falk, who shared with me her secrets and created this amazing five meals just for you. Her incredible photography is a great inspiration to all of us, who want to change and start to eat well.

Pesto Zoodles

Serves 2

 

Ingredients

  • 2 large zucchinis

  • 1/4 cup pesto (homemade or store bought)

  • 1/2 cup cherry tomatoes, chopped 

  • 1/4 cup pine nuts

  • 1/4 tsp salt

  • 1/4 tsp black pepper

  • 1 tsp olive oil

Toppings (optional)

  • (vegan) parmesan for topping

  • fresh basil leaves

 

Directions

1.  Spiralize zucchini and set aside on paper towels so that any excess water is soaked up.

2.  Heat oil in a large skillet and sauté tomatoes over medium heat for 6 - 8 minutes.

3.  In a large bowl, toss spiralized zucchini, pesto, salt and pepper. Add tomatoes and pine nuts and lightly toss.

4.   Serve in bowls and top with fresh basil leaves and (vegan/non vegan) parmesan  cheese. These zoodles are delicious when served cold but can also be placed in microwave for approximately 2 minutes and served warm.

Mushroom Risotto

Serves 2

 

Ingredients

  • 1 large cauliflower head, cut into florets

  • 1/2 yellow or white onion, finely chopped

  • 2 garlic cloves, minced

  • 1 cup mushrooms, sliced

  • 1/4 cup fresh parsley, chopped

  • 1 tbsp coconut oil

  • 1/2 cup (vegetable or beef) stock

  • 1/2 tsp salt

  • 1/4 tsp black pepper

 

Directions

  1. Wash cauliflower florets and dry them with paper towels.

  2. In a food processor, pulse the cauliflower florets until you get a rice-like texture. It may be easier to do this in small batches.

  3. Heat oil in a large skillet over medium heat. Add garlic and then onion, and sauté for approximately 5 minutes. Add mushrooms and sauté further until mushrooms begin to brown.

  4. Reduce heat and add cauliflower rice, stock, salt and pepper. Cook approximately 10 minutes stirring frequently, allowing the cauliflower to absorb moisture (be careful not to overcook as the cauliflower can become mushy).

  5. Mix in chopped parsley and serve warm.

Tofu and Veggie Rice Paper Rolls

Serves 2

 

Ingredients

  • 6 - 8 spring roll wrapper (round rice papers)

 

Filling (choose your favorites)

  • 150 g firm tofu

  • 1/2 cup carrots, julienned

  • 1/2 cup cucumber, julienned

  • 1/2 cup bell pepper, julienned 

  • 1/3 cup purple cabbage, julienned

  • 1/3 cup radishes, sliced

  • 1/3 cup salad leaves, julienned

  • 1/3 cup mango, sliced

  • 1/4 cup avocado, sliced

 

Toppings (optional)

  • Fresh mint leaves

  • Fresh coriander leaves

  • Lime

  • Peanut sauce 

  • Sesame seeds

 

Directions

  1. Wash and chop your favorite vegetables.

  2. Pour warm water into a large baking pan or bowl. Dip rice paper  (one at a time) into the warm water for 10-15 seconds. Wrapper should be soft yet slightly firm and pliable. Remove from water and place on

  3. a flat work (non stick) surface, such as a large plastic chopping board. 

  4. Place a few carrots, cucumbers, bell peppers and/or any of your favorite vegetables (choosing from the suggested fillings), on top of the bottom 1/3 of the rice paper. Remember not to overfill the roll. Start small and add more as you need, as you roll each one.

  5. Roll everything up in a tight roll. Fold the edges of the rice paper in and use your fingers to tuck the filling as you roll (like you’re rolling a burrito).

  6. Serve fresh with optional peanut sauce, fresh mint leaves, coriander, lime and sesame seeds.

Plantain and Sweet Potato Tacos

Serves 2

 

Ingredients

  • 4 - 6 (medium size) corn tortillas 

  • 1 plantain, sliced

  • 1/2 sweet potato, diced

  • 1/4 cup black beans, drained and rinsed

  • 1 tsp coconut oil

  • 1/2 tsp smoked paprika powder

  • 1/3 tsp chili powder

  • 1/3 tsp salt

  • 1/3 tsp pepper

 

Toppings (optional)

  • 1/3 cup guacamole

  • Cilantro

  • Chili flakes

  • Lime

  • Salsa

 

Directions

  1. Heat oven to 220°C and line a baking tray. 

  2. Wash, peel and dice sweet potato, then place in oven with a pinch of salt and pepper. Roast for 15 minutes.

  3. Heat oil in a skillet over medium heat. Sauté the plantain for approximately 10 minutes then add smoked paprika, chili powder, salt and pepper.

  4. Heat black beans in a pan over the stove on medium heat.

  5. In a separate skillet, heat the tortillas one by one over medium heat, until softened. 

  6. Assemble the tacos on serving plates, dividing the sweet potato, plantain and beans between the tortillas.

  7. Optional - top with cilantro, lime, guacamole and/or your favorite salsa.

 

Stuffed Sweet Potato

Serves 2 - 4

 

Ingredients

  • 2 sweet potatoes, halved 

  • 2 cups chickpeas, rinsed and drained

  • 1/2 tbsp olive oil

  • 1/2 tsp cumin powder

  • 1/2 tsp cinnamon

  • 1/2 tsp smoked paprika

  • 1 tsp fresh coriander

  • Pinch of salt

 

Garlic tahini sauce

  • 1/4 cup tahini

  • 1/4 cup hummus

  • 2 tbsp lemon juice

  • 2 tbsp fresh dill

  • 3 garlic cloves, minced

  • 1 cup water

  • 1/3 tsp salt

 

Toppings (optional)

  • 1/4 cup cherry tomatoes, diced

  • 1/4 cup parsley, chopped

 

Directions

  1. Heat oven to 200°C and line a large baking sheet with foil.

  2. Wash sweet potatoes and cut in half, length wise and rub in some oil. Place on baking tray, cut side facing down.

  3. In a large bowl, toss drained chickpeas with olive oil, cumin, cinnamon, smoked paprika, coriander and salt. Place on baking tray next to sweet potato halves. Roast in oven approximately 25 minutes (sweet potato should be fork tender and chickpeas gold brown).

  4. While sweet potatoes and chickpeas are roasting, prepare the sauce by combining all ingredients in a large mixing bowl and whisking together. Add a little extra water if needed, the sauce should be pourable. Taste and adjust seasoning to liking.

  5. Optional - prepare tomato and parsley toppings.

  6. When ready to serve, flip the sweet potatoes flesh side up and mash the inside down a little. Top with chickpeas, sauce and additional toppings.

 

Did you notice all the recipes are vegan ?
Have you ever thought you can eat this way and be content?
Impossible is nothing ! Let's make a change.

-TO SEE MORE CAROLINA'S PHOTOGRAPHY-