Ready to load your plate with vibrant greens? Try these deliciously nutritious spring recipes by our in-house nutritionist, Rick Hay.
You can add nutrient-dense super greens like Spirulina or Chlorella to
savoury dishes like soups and stir-fries as well as to smoothies and juices.
The key is to add them at the very end when the dish is almost ready to
serve. They may change the colour of your lunch or dinner but they will also add
vital nutrients, vitamins and minerals to your dish!
Here are four of my favourite plant-based lunches or dinners that you can
give a super green turbo charge too.
Super Green Soup
1 diced onion
1 diced carrot
a few broccoli florets
1/2 cup chopped tomatoes
1 teaspoon cayenne pepper
1 teaspoon fresh or powdered ginger
4 cups water
2 cups spinach
1 clove of garlic
2 vegetable stock cubes
makes 2-3 servings
Simmer on the hob for 15 minutes - can be blended if you prefer a smoother option. Once served and cooled slightly, garnish with one teaspoon of Synergy Natural Chlorella. Vegetable based soups are great as they are are also rich in fibre to assist with healthy digestive function.
Super Green Lentil Soup
1 tin or sachet of green lentils
1 tomato
1 onion
1 small carrot
400 ml of filtered water
turmeric and tamari to taste
a pinch of sea salt
makes 2 servings
Add the lentils to 200 ml of water and simmer. Blend the carrot, tomato and onion with 200 ml of filtered water. Add the blended vegetables to your saucepan and simmer for another ten minutes on a low heat. Add a teaspoon of turmeric and a splash of tamari or soy sauce. Season with sea salt.
Add one teaspoon of Synergy Natural Spirulina once the soup has cooled a little. Pulses like lentils are great blood sugar balancers so adding them to soups can help to reduce cravings.
Vegetable and Cashew Nut Stir Fry
1 cup of cauliflower
1 cup of broccoli
1 courgette
Sesame oil
Soy sauce or tamari
1 cup of brown rice
2 handfuls of cashew nuts
Chilli
makes 2 servings
Stir fry the cauliflower, broccoli in a low heat in some sesame oil.
Add some soy sauce and the cashew nuts.
Add the sliced courgette and chilli to taste.
Sprinkle a teaspoon or two or Synergy Natural Chlorella on top when the dish is
plated. Serve with half a cup of brown rice.
Spicy Carrot and Pumpkin Soup (with a twist)
150g pumpkin chopped and peeled
2 carrots grated or chopped
1 tablespoons olive oil
1 onion chopped
1 to 2 garlic cloves chopped
1 teaspoon cayenne pepper
1/2 tsp ground nutmeg
2 cups vegetable stock
Heat olive oil in large saucepan. Add onion and cook for 3 minutes. Add vegetables and spices. Now, add vegetable stock and 1 cup (250ml) water.
Simmer for 15 minutes on a low heat. Cool for about ten to 15 minutes and then blend. Reheat slowly for a few minutes.
Serve and allow to cool a little before sprinkling on a teaspoon of Synergy Natural Spirulina as a green garnish. The onion and garlic in this healthy soup help with natural detox and cleansing.
makes 2 servings