per 1 serving size (Recipe makes 4 servings)
Amount Per Serving
Calories from Fat 125
% Daily Values*
Total Fat 13.84
Saturated Fat 2.17
Polyunsaturated Fat 6.06
Monounsaturated Fat 4.41
Total Carbohydrate 77.47
Dietary Fiber 15.12
Vitamin A 155.06%
Vitamin C 138.31%
* Nutritional Values are estimated and may vary
This is a fully featured meal, guaranteed to fill you up.
BAKED VEG - eggplant rubbed with garlic, sweet potato and brown onion. All seasoned with sea salt, cracked black pepper and smoked paprika. Add a squeeze of lemon and sprinkling of water and bake in oven for approx 20-30 on around 180 degrees Celsius.
BROWN RICE- natural long grain rice, cooked according to absorption method on the packet - although, I always need to add more water as I go, so just monitor it as you're cooking. Add about 2-4 bay leaves depending on the quantity you're cooking, cracked pepper, smoked paprika and a little sea salt.
ROASTED GARLIC- used on the Atlantic salmon and in the black bean and chickpea dish. Cook your WHOLE heads of garlic in the oven along with your vegetables, as per above. You can also add a small - SMALL - amount of coconut oil to the garlic if you wish.
SALMON STEAK - season both sides with pepper, lemon and sea or Himalayan sea salt. Chop and mash together a couple of cloves of the roasted/baked garlic and fresh basil. Heat up your NON STICK pan on medium-high and place the salmon skin side down first. I like to sear all sides and then place it skin side down and reduce the heat and put the lid on the pan.
KALE- steam in microwave or stove top adding a little water, squeeze of lime and cracked pepper.
BLACK BEAN dish: I cooked three cups of dry beans in a pot in 6 cups of water after I'd sorted and thoroughly rinsed them. I googled how to boil them! Basically, bring it to the boil then simmer for about 30mins or more (they generally need more, so test as you go) then sit aside off the heat while you prepare the other ingredients. Thoroughly, and I mean thoroughly rinse a tin of chickpeas; dice some red capsicum (bell pepper), a carrot and Spanish/red onion. Throw in the pan along with 3-4 cloves of the roasted garlic, juice of half a lemon, cracked black pepper, cayenne pepper, smoked paprika, sea salt or Himalayan pink salt. Stir fry in a pan with a little water (I did not use oil) and add the black beans and chickpeas. Cook for about 15-20mins. Chop lots of fresh flat leaf parsley and handful of fresh basil to add in the last few mins of cooking. Squeeze over some more fresh lemon. Taste, then adjust seasoning as you like.
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