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    24 hours ago by brownpapernutrition Did I eat lots of chocolate and cheese on the weekend? YES. Am I worried about it? NO. Indulgence is healthy and you don't need to be highly restrictive with your food intake or over exercising this week to compensate for the Easter weekend. Just get back to the foundations of a healthy diet - stacks of vegetables, some good quality protein and a nugget of healthy fats to balance your meals. I personally crave the simple things after a yummy weekend of eating with family so this plate of steamed veggies with a basic home made satay (recipe below)
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    4 days ago by brownpapernutrition HELLO LOVERRRR... Green Sauso Rolls - vego obv and not an every day food but something to enjoy on weekends like these. I’ve replaced meat with lentils, peas, spinach, buckwheat, herbs, sunflowers seeds - lots of yummy plants. I may have added some cheeky feta in there too. Recipe below, hope you’re having a lovely holiday!!! Jacq GREEN SAUSAGE ROLLS Makes 18 small rolls Vegetarian 1 cup buckwheat 150g frozen spinach, defrosted and drained well 100g frozen peas, defrosted 200g cooked lentils 1/2 cup sunflower seeds 1/2 cup feta 1 clove garlic, peeled 1 cup mixed fresh herbs Sea salt
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    3 days ago by brownpapernutrition Did you know… exercise supports GIT (gastro intestinal) health from gut motility to even increasing the diversity of gut micro flora? (Monda, Villano et al 2017) That’s just a start too... There have been a number of recent studies showing the impact exercise has on our gut microbiome. Exercise has such incredible benefits for our mental and cardiovascular health, skin and obviously to support and strengthen our musculo skeletal system too. For me... exercise reduces any stress and anxiety, keeps things moving, shaking and strengthening within, increases my productivity with work, challenges me so that I can overcome other obstacles
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Spicy bean, corn and coconut salad with turmeric spiced nuts

You might be noticing I’m including different types of beans / legumes in my recipes more frequently in the past 6 months or maybe a little longer. A few reasons for this…

+ they’re pumped with high quality nutrients – with protein and fibre topping the list

+ they’re an economical source of protein to add to a meal and when working through solutions for people’s nutrition and health ensuring that it isn’t a ridiculously expensive process is important

+ they keep incredibly well in the pantry and can be ready as a meal within minutes with a few other basic ingredients

+ they’re a more environmentally sustainable way to eat than having a form of animal based protein at most to every meal

+ on a personal note – I’ve shifted much of my diet away from red meat, poultry pork etc. I still enjoy dairy and fish a few times throughout the week, but the rest of the meals are up to my nutritious creativity

I totally understand when people say ‘beans don’t agree with me’, with flatulence and bloating being a couple of the after effects for SOME people (not all though) but there are a few ways to manage this so that you can enjoy more of these nutrient rich super heroes in your diet.

1/ Start small – like my philosophy in health – “make small frequent changes”. Start with small portions of beans in your  diet to start. Don’t overload your digestive system eating them daily or too often in a single day.

2/ Cook and eat them fresh, or once opened and rinsed from a tin eat within a few days. Whilst they don’t have the rapid bacterial growth as meats within a few days, many individuals find this helpful to manage any digestive discomfort they may initially find with beans

3/ Rinse any dry beans or tinned beans well and cook them with a piece of kombu (seaweed) which helps to tenderise the beans in the cooking process

4/ Enjoy some digestive enzyme rich foods between meals – these include papaya, pineapple and kiwifruit. 1/2 to 1 cup of these as a snack is a great way to increase digestive enzymes which support the break down of food.

So back to the beans and how rad they are  and this delicious recipe inspired by Sri Lanka travels! I’ve included both moong dhal and dried mung beans in this recipe, but you can easily swap up for whatever is on hand in your bean cupboard. You can also reduce the quantity of beans in the recipe and top up the recipe with cooked brown or basmati rice to start if you need too – there are always ways to swap it up. Finally – be careful of the addictive nature of the turmeric nuts and seeds. They’re so good you may not get them to your salad if you not careful!

 

CURRY SPICED MUNG BEAN CORN COCONUT SALAD WITH TURMERIC SPICED NUTS

Serves 4 as a main or 6 as a side

Gluten free : Dairy Free : Vegan

100g dried mung beans

150g dried moong dhal

 

Turmeric Spiced Nuts:

1 tablespoon honey

1/2 teaspoon ground turmeric powder

pinch chilli flakes

1/4 cup (50g) cashews

1/4 cup (50g) sunflower seeds

 

Salad:

250g corn kernels, cooked

1 small (100g) red onion, peeled and finely diced

1/2 bunch coriander, leaves and stalks rinsed and finely chopped

1 (180g) cucumber, finely sliced

1/2 cup (30g) shredded coconut

sea salt and black pepper

 

Dressing:

1/2 cup coconut (or natural full fat dairy) yoghurt

1/2 teaspoon curry spice mix

 

Bring a large pot of boiling water to the boil, add mung beans and moong dhal and cook for 25 minutes or until tender, drain and set aside.

Whilst the beans are cooking make the turmeric spiced nuts by combining honey, turmeric and chilli in a frypan.

Place frypan on medium heat and melt the honey and spices together, then add cashews and sunflower seeds, toss to coat and cook 5 minutes on the stove top, stirring frequently with a wooden spoon.

Remove from heat and set aside to cool. They will become brittle -like as the cool. Once cooled, break into pieces ready for the salad.

Whisk ingredients for the dressing together in a small bowl

To make the salad, combine cooked beans and moong dhal, spiced nuts, corn, red onion, coriander, cucumber, shredded coconut in a large bowl, season with salt and pepper and toss.

Serve by spooning dressing over the base of a large serving platter and laying the salad over the top so you can scoop into the dressing as you eat it. 

+ Ingredients sourced through and collaboration with Naked Foods. 

Jacqueline Alwill

Jacqueline Alwill, is an accredited nutritionist, author, founder of Brown Paper Nutrition and recently launched vegetarian meal delivery service Brown Paper Eats She is passionately committed to improving the health and wellbeing of individuals and families. Jacqueline is mum to her 8 year old boy - Jet.

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