I made this in Thailand at May Kaidee's Cooking Class,
it is super easy & cheap! Take-away will never taste the same.
serves 2 large serves, so adjust as needed.
2 tablespoons oil
2 tablespoons diced carrot
2 tablespoons chopped onion
2 tablespoons chopped tomato
3 tablespoons tofu cut into 1 cm cubes
2 teaspoons minced garlic
Pad Thai Noodles
3 tablespoons soy sauce
2 teaspoons sugar
juice from 1/2 lime
2 teaspoons chilli flakes
fresh coriander (approx 2 handfuls)
bean sprouts (approx 2 handfuls)
1 fresh chilli (optional)
lime quarters to serve on plate
saute onion in oil then add other vegetables, cook until carrot is just tender then put this all aside.
beat raw eggs - cook in oil like an omelet then chop up, set aside to add later.
mix the vegetables and egg with 2 portions of pre soaked Pad Thai noodles
Mix all of the above together now add the sauce.
Add a couple of handfuls of rinsed bean sprouts, chopped coriander to taste and toasted peanuts.
add extra lime, soy, chilli to taste.
After a flare-up of diverticulitis, it is important to follow a low-residue diet also know as a low fibre diet. This is to allow the bowel to rest and repair. Low fibre options include white bread, pasta and rice as well as small amounts of fruit and vegetables with the skin peeled. Avoiding high fibre foods - whole grains, legumes, brown rice, wholemeal pasta, nuts and seeds, as well as fibrous fruit and vegetables.
After a flare up, the management is quite different in fact it is basically a healthy eating plan ensuring an adequate fibre including those foods avoided in a flare up, and adequate fluid intake.
Plenty of fibre is to ensure healthy bowel function by assisting the movement of food and waste through the digestive system, reducing the pressure within the large intestine that can be the trigger for the development of diverticula.
It was once believed that those with diverticular disease needed to avoid high residue foods such as nuts, seeds, corn and popcorn. It was thought that these foods might become wedged in one of the abnormal bowel pouches, causing the area to become infected. However, recent research indicates that avoiding these foods has no impact on preventing a bout of diverticulitis. In fact nuts and seeds should be included as part of a healthy balanced diet. They are high in protein, good fats, vitamins and minerals and are a good source of fibre.
original recipe by vegan richa
1 cup rolled oats
1/4 cup pepitas or sunflower seeds
2 tblsns sesame seeds
2 tblspns chia seeds
3 tblspns raw cashews chopped roughly
1/4 cup raw walnuts chopped roughly
3 tablespoons finely chopped ginger
1/4 tsp ground cinnamon
3/4 cup nondairy choc chips (if vegan)
2 tsp's coconut oil
2 tblspns peanut butter or nut butter
lightly toast oats in a fry pan and set aside.
lightly toast pepitas, and sesame seeds for 4 minutes, then add chia seeds for 1 minute.
mix all dry ingredients together in a large bowl.
in a double saucepan (or microwave) melt choc chips and coconut oil, whisk until smooth.
mix wet and dry ingredients, place mixture into slice pan lined with baking paper. smooth mixture out and put another piece of baking paper on top and press down to condense.
chill in fridge for approx 30 min. slice into approx 10 bars.
This will satisfy the sausage roll cravings of even carnivores.
Ingredients (approx. 20 mini rolls)
1 tblsn chia seeds
1/2 cup rolled oats
1 cup walnuts
1 tsp cumin
black pepper (to taste)
1 large onion quartered
3 cloves garlic
2 tblsns light soy sauce
2 tblsns dark soy sauce
2 cups breadcrumbs
10 sheets filo pastry (I find it easier to use the fresh one)
1/4 cup extra virgin olive oil
1. place chia into bowl and cover with 6 tblsns water and allow to sit for 10-15 min until it thickens.
2. pre-heat oven 180 deg C.
3. place oats, walnuts, spices into food processor and blend until fine. add onion, garlic, soy sauces, chia mix and breadcrumbs and process until the mixture comes together. transfer to bowl.
4. place 2 filo sheets on bench, brush one with olive oil and lay the other on top, place 1/5 of the mixture along the edge and roll, brush the end lightly with oil to seal. continue this with the rest of mix to make 5 large sausage rolls and then cut these into the sizes you wish.
5. transfer sausage rolls onto trays lined with baking paper and brush each roll with a mix of oil & water.
6. bake for 30 min or until golden.
If you have every been to Vietnam and tasted Pho (pronounced 'fur') you will know how amazing this soup is. Traditionally it is eaten for breakfast!
This dish is sooo delicious even eggplant haters will love it!
2 tablespoons olive oil
spices 1 tspn of each – cardomon ground, cumin, ginger, cinnamon, ground cloves, ground coriander.
1 onion diced
1 red capsicum diced
2 cups of diced pumpkin
2 medium carrots diced in large pieces (same as pumpkin)
1 small eggplant
1 medium zucchini
1 tin diced tomatoes
4 cups of vegetable stock
1 small bunch of fresh coriander
Saute onion in oil, create a space in middle of pan and add a little more oil before adding spices, allow these to heat gently in middle of onion before stirring through.
Add capsicum and eggplant simmer gently.
Meanwhile put carrot and pumpkin in a separate saucepan with stock and cook until slightly soft.
Add pumpkin/carrot to other vegetables with the stock liquid. Add tomatoes.
Add a few strips of lemon peel and half the chopped fresh coriander.
Simmer until all vegetables are soft but not falling apart.
Add the remainder of coriander and serve with cous cous or quinoa.
photo courtesy of Katie Scott Nature.com
What are they? - microbiota is an "ecological community of commensal, symbiotic and pathogenic microorganisms" found in and on all multicellular organisms, microbiota includes bacteria, archaea, protists, fungi and viruses.
What do they do? - we depend on a vast army of microbes to stay alive, they protect us against germs, break down food, release energy & produce vitamins.
How can we help? - feed them! If microbiota don't receive enough nutrients in the diet they begin to feed on us, they actually eat into the mucosal layer protecting the gut, leading to all sorts of problems.
Which diet is best? - nutrient intake depends on your symptoms, so there is no - one size fits all approach. Severe symptoms may require temporary restrictive diet, while milder symptoms may just need a boost in fibre.
Are probiotics helpful? - again not a one size fits all thing, probiotics contain different strains of bacteria, so get advice on this, otherwise you are literally throwing your money down the toilet!
Is microbiome gene testing helpful? - No. It is currently only helpful to the people collecting information for their data banks. There is currently no testing that can diagnose or offer a treatment protocol specific to your needs. After all they are only testing what's coming out.
Some microbiome enhancing foods include: banana, honey, rye, potato lentils, flax seeds, whole grains, blueberries, plums, cocoa, kiwi and beetroot.
This is a must try soup, it is full of vitamins and minerals and can be easily adapted to suit anyones taste.
Ingredients (Serves 8)
4 tblsns olive/coconut oil
1 large onion chopped
3 cloves garlic chopped
2 celery stalks chopped
400g sweet potato diced
700g carrots diced
2 tbsns ginger chopped
1 tbsn tumeric powder
1 tspn black pepper
8 cups vegetable stock
3/4 cup red lentils
parsley or coriander to serve
saute onion, garlic and celery in oil until soft
add other chopped vegetables and spices, stir
add liquid and lentils.
cook until vegetables and lentils are soft
use a stick blender to puree soup mix
serve with or without, natural yoghurt or cream and garnish with herbs
This ultra seedy cracker bread is a great with cheese platters or to accompany any meal. Your guests will be so impressed, just don't tell them how easy it was to make!
1/4 cup ground flaxseeds
1/2 cup sunflower seeds
1/2 cup of poppy seeds or sesame seeds
1/2 cup of chia seeds (these are crucial to hold it together)
1/2 cup pumpkin seeds
1 1/4 cups of water
2 teaspoons of sea salt
Mix all ingredients, let it sit for 15 minutes so the chia can do it's thing. Spread out on a lined baking tray, the thinner you go the more crispy it will be, I did mine approx. 1/2cm.
Bake for 30 mins on 155C
Depending on your oven you may find it handy to flip this over half way for even cooking.
Remove from oven and cool on wire rack.
To Serve just break pieces off.