For those days when you are craving Indian food but don’t feel like spending time in the kitchen, this prawn curry with broccoli won’t disappoint you.

When in Sri Lanka I participated in a cooking class, the teacher was an amazing woman, she invited us into her house and showed all her tricks to make the best Indian food, we even made our own coconut cream!!!

The trick is to season properly, herbs and spices will take any dish up to the next level. You could always go for the premixed curry spice, but it’s really worth it to make your own and it will only take you a minute longer, I promise!!

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Speedy Prawn Curry & Broccoli

Super quick and Delicious prawn curry with broccoli. 

Course Main Course

Cuisine Healthy, Indian

Prep Time 5 minutes minutes

Cook Time 20 minutes minutes

Total Time 25 minutes minutes

Servings 2 people

Ingredients

• 8-10 large prawns peeled and deveined
• 500 g broccoli cut into florets
• 1 small red pepper cut into medium squares
• 1 small onion cut into medium squares
• 1/2 tsp cumin seeds
• 1/4 tsp ground turmeric
• 1/2 tsp ground ginger
• 1/4 tsp chilli flakes
• 125 ml water
• 60 ml coconut milk
• salt & black pepper

Instructions

• In a large pot heat a bit of oil over medium heat. When hot add the prawns and cook 30-1 minutes per side (for kind of raw in the middle). Remove from the pot and reserve.
• In the same pot add the cumin and saute form 5-7 seconds being very careful not to burn. Add the onions and sauté for 5 minutes until they turn golden brown. Add the red peppers and saute for another 4 minutes, stirring constantly.
• Add the rest of the spices, turmeric, ginger and chilli flakes. Stir to combine and add salt and pepper.
• Add the water and coconut cream. Add the broccoli and cook 4 minutes covered, until it's soft, but stil crunchy. 
• Add the prawns and stir to combine.
• Serve on its own or over brown basmati rice if desired.

The post Speedy Prawn Curry appeared first on Healthy Forkful.

Hummus is the traditional dish from Middle East made with chickpeas, tahini and cumin, and I wonder, can you call it hummus when you swap chickpeas for another legume? I don’t really know but anyway I wanted to share with you this delicious mung bean hummus, paté, dip or spread, however you call it, it’s anyway incredible delicious.

The mung beans were there, already cooked, in the fridge. So I made a quick, smooth, creamy hummus. A great snack to have on hand at any time of the day.

Mung beans are loaded with potassium, bioflavonoids, vitamin B, fibre, antioxidants and magnesium which is important for cardiovascular and digestive health. Mung beans are also a complete plant protein which means vegans can get all essential amino acids from them.

If you decide to buy mung beans in the food store, you could also make this delicious and tasty mung bean and mushroom burger.

The recipe is very easy, just process all ingredients in a food processor and done!

I would love to know what you think about it, so if you give it a try let me know by leaving a comment below or tag #healthyforkful on Instagram.

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Mung Bean Hummus

Course Snack

Cuisine Saludable

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 2 cups

Ingredients

• 200 g cooked mung beans or 100g raw mung beans boiled in salted water
• 2 tablespoons lemon juice
• 120 gr tahini paste
• 1/2 teaspoon salt
• 80 ml water

To serve: cumin, paprika, parsley, pita bread, bread sticks

Instructions

• Add the mung beans, lemon juice, tahini and salt to a food processor and blend until a paste is form. At this point start adding the water a splash at a time. Process again until the hummus is smooth and creamy. Taste, and adjust to your liking - adding more lemon juice or salt, if needed.
• Serve with as many toppings as you like.

Notes

To serve: paprika, cumin, olive oil drizzle, parsley, pita bread or bread sticks

The post Mung Bean Hummus appeared first on Healthy Forkful.

Who’s ready for another simple, delicious recipe?! Please say yes, because this 30-minute Buddha Bowl is calling your name.

It’s vegetable-packed and vibrant colors. This recipe requires just 20 minutes and 10 ingredients (plus toppings) to prepare, making it perfect for lunches throughout the week.

The concept is simple: broccoli, wild rice, roasted tofu and greens, simply seasoned with a delicious soy sauce.

This would make the perfect weeknight meal when you’re craving something healthy yet satisfying. Plus, it’s super comforting.

If you’re into “bowl” meals, also check out my Roasted Pumpkin Za’atar Spinach Barley Bowl, this Sunny Bowl or this other Restorative Salad.

If you try this delicious bowl, let me know! Leave a comment and don’t forget to tag a photo #healthyforkful on Instagram so I can see what you come up with.

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Easy Peasy Buddha Bowl

Course Main Course

Cuisine Healthy

Prep Time 5 minutes minutes

Cook Time 15 minutes minutes

Total Time 20 minutes minutes

Servings 2 people

Ingredients

• 1 small broccoli
• 200 gr tofu
• 200 gr cooked wild rice
• a big handful greens lamb lettuce, kale, baby spinach
• 60 ml soy sauce
• 3 tablespoons olive oil

Soy Dressing

• 80 ml soy sauce
• 1 teaspoon coconut sugar
• 1 teaspoon fresh ginger minced
• a pinch red chilli flakes

To serve

• Sesame seeds
• pickled ginger
• chopped almonds

Instructions

For the sauce

• Mix all ingredients in a bol and reserve.

For the Buddha Bowl

• Dice the tofu. Heat a pan over medium heat, add a tablespoon of olive oil and add the diced tofu. Let it toast for every side, about 4 minutes in total. Add half of the sauce and cook a couple of minutes longer. Remove the tofu from the pan and set aside. 

  Add the broccoli, cut into florets, add a couple of tablespoons of water and cover. Cook until the water is evaporated and broccoli is tender but crunchy. Remove and reserve.

  In a big bowl, add the cooked wild rice, the greens, roasted tofu, cooked broccoli and serve it with the rest of the sauce. Top with sesame seeds, chopped almonds and pickled ginger.

The post Easy Peasy Buddha Bowl appeared first on Healthy Forkful.

How has been the weekend? Here thinking about the fantastic night of St. John, baking cakes, throwing fireworks, reading about spells …, I already know that there are still two weeks but it is a magical and special night. San Juan is the beginning of the summer and today I wanted to bring you a recipe for the favorite sweet of the season, and, if the salad is the star dish of summer, what will be the favorite dessert of this time? … the rich ice cream!

But do not worry that today are easy peasy ice creams…, today we’re going for … ice pops! Those wonderful ice pops that remind me so much when I was little, I used to love them, but what I did not like was that the flavor vanished after a few seconds and I was eating only ice.

Fortunately now I prepare them myself, and there is no excuse for not making a rich ice pop, you just need some molds *, very tasty fruits and the most difficult, a little patience so that the magic of place to some magnificent and refreshing snacks . (* see note at the end of the post)

The best thing is that in summer there are a lot of different fruits, all rich and delicious, so we can make poles of infinite flavors, plums and cherries; melon, mint and lime; mango and orange; raspberry and lemon; even of your favorite cocktails, mojito poles, bloody Mary, caipirinha … As I say, millions of incredible mixtures that will make you enjoy in the high temperatures.

Today we use one of  my favorite fruits, peaches. The sweet and juicy peaches combine perfectly with the spicy touch of ginger, an inspiration from South Asia that you will love!

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Peach and ginger ice pops

Course Dessert

Cuisine Healthy, summer

Ingredients

• 6-7 ripe peaches peeled and pitted
• 1/2 teaspoon fresh ginger grated
• 30 g honey
• 60 g natural yogurt

Instructions

• Crush the peaches with the ginger, taste it and add the honey you think is necessary, to your liking, process in a food processor. Add the yogurt and pulse again.
• Pour into the molds and freeze.
• When you're ready to eat them, simply put a mold under the tap to make it easier to unmold.

Notes

If you do not have molds of poles, do not worry, pour the mixture into a taper, freeze and at the time of serving, do it by spoonfuls, as if it were a sorbet.

The post Peach & Ginger Ice Pops appeared first on Healthy Forkful.

I sense this will be the star salad of the summer!

Lately it looks like I’ve moved back to Dublin. We are experiencing a really weird spring in Barcelona, although I guess spring is also time for rains and storms, we are not used to this weather here in Spain. It’s raining 3-4 days a week, always on the weekend and it’s not just a drizzle, it’s a pouring rain. I have to say, it’s quiet good for our swamps and our water reserve, which usually are in their minimum, so we soundn’t be complaining, and actually the temperature is quiet good, around 20ºC, so when the sun shines we still get the chance to get tan and bronzed on.

Also another plus point in favour of the rain is that I’m working on a project that is taking me many ours at the computer, which means I’m indoors 90% of the time, so I’m very very happy with the rain, it makes it cosyer staying at home, not regrets of missing timeout, the sun light or the heat. So for me the rain can remain with us for few weeks more

Despite the rain, as I said, the temperature is quiet warm, so I’ve been craving summery food anyway. I’ve having frozen smoothies for afternoon snack, stone fruits for breakfast and salads for lunch.

Today’s recipe is a delicious and refreshing salad I had last week, that I sense will be in my table quiet often the following months. It has lots of greens, juicy watermelon, super tasty feta and a delicious rocket dressing. To making it more fulfilling you could add quinoa, chickpeas or lentils, and for a vegan version just swap the feta for tofu.

Technically, the rocket sauce is just a pesto made with rocket instead basil, which it gives a yummy sharp flavour, you could make it with different herbs, like coriander or mint for a more refreshing touch.

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Watermelon & Feta Salad with Rocket Sauce

Servings 4 people

Ingredients

Watermelon & Feta Salad

• 1 kg watermelon
• 200 g feta cheese or tofu for a vegan version
• 150 g cherry tomatoes
• 100 g couscous
• 60 g pumpkin seeds
• 3 large handfuls of tender green leaves mezclum
• 2 tbsp olive oil
• Salt

Rocket Sauce

• 1 large handful rocket
• 120 ml extra virgin olive oil
• 1/2 lemon juice
• 1 clove garlic
• 50 g parmesan or nutritional yeast for vegan version
• 1 small handful pinenuts
• 1/2 tsp sea salt flakes

Instructions

• Start by preparing the sauce. Add all sauce ingredients to a food processor and pulse a few times until coarsely mixed, check the flavor and consistency. Then set aside.
• Cook couscous as package directions.

  Dice the watermelon and crumble the feta cheese, halve the tomatoes. Toast the pumpkin seeds on medium heat in a dry pan with a little salt until they begin to pop, then remove. 
• Arrange the lettuce in a bowl or on a serving platter. Add couscous, tomatoes, watermelon and feta cheese. Top with pumpkin seeds and Rocket Sauce, with extra in the side. Enjoy!

The post Watermelon & Feta Salad with Rocket Sauce appeared first on Healthy Forkful.

Spring is here, and despite the fact that the weather is not 100%, we are already hiding our winter clothes, dressing a bit lighter, extending our exercise routine and lightening our meals.

Spring is a season of energy, vitality and celebration, but the changing environment creates changes in the constitutional balance that must be addressed through changes in diet and lifestyle. In addition, the change of season may affect some of us differently than others, for example, although blooming flowers make some people happy, the resulting pollen exacerbates the allergies of others.

Winter tends to favor overeating at a time when the body’s digestive system burns more slowly than normal, and there is more inactivity, leading to an accumulation of toxins. There is no better time than spring to cleanse our body and mind, just as we do with our closet!

Actually, spring detox-cleansing has always been there, from Europe to the USA. In traditional Chinese medicine, spring is the time of the liver and in Europe it is time for spring herbs and liver tonic, for example dandelion.

I encourage your to do a spring cleaning and feel all its benefits!

Here are my best suggestions for optimal spring cleaning:

1. Start every day with a glass of water with a splash of lemon juice. Add a pinch of cayenne, it will definitely make your blood move!

2. Simplify your skin care. Start your spring routine with a gentle exfoliation and use natural and light masks more than ever.

3. Eat a very simple diet for seven days, based on plant foods and good quality fats. Power cleaning with seasonal products such as watercress, asparagus or artichokes.

4. Make sure your bowels move every day, at least once! Take between 300 mg and 600 mg of magnesium citrate every night, and 2 tablespoons of freshly ground flax seeds in your food so that everything works well.

5. Move, go for a walk in the park, practice yoga in a quiet environment and take time for yourself. Breathing exercises can be especially useful in the spring to awaken the body and promote energy.

6. Practice gratitude. Before going to sleep write 3 things for which you are grateful, not only think about the great events of the day, keep in mind also the small actions that make us the most pleasant day.

If you wish to go deeper and carry out a guided cleaning you can access my Complete Guide, in it you will find explanations, all the steps to follow, a detailed menu and complementary activities so that you get the most out of this cleaning experience.

As example of a beautiful and delicious detox meal I prepared this restorative salad, so vibrant and yummy. It’s rich in minerals to alkalise and detoxify the body. This salad is also high in antioxidants to protect my cells from damage and high in vitamin C and protein to aid collagen production.

Let’s get energized and bring our vitality up!!

Happy Spring!

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Restorative Salad

This salad is rich in essential nutrients that helps the skin look hydrated and more vibrant.

Course Salad

Prep Time 10 minutes minutes

Cook Time 15 minutes minutes

Total Time 10 minutes minutes

Servings 2 people

Ingredients

• 2 handfuls kale cut in julienne
• 1 handful red cabbage cut in julienne
• 1/2 carrots cut in julienne
• 1/2 red peppers cut in julienne
• 1/2 zucchini cut in julienne
• 100 grams Roasted organic chicken or grilled toffu optional
• 1 handful coriander
• 1 handful cashew nuts
• 1 tablespoon black sesame seeds

Peanut Sauce

• 2 tablespoons peanut butter
• 30 ml tamari sauce or soy sauce
• 1 tablespoon honey
• 1 teaspoon lemon juice
• 1 small garlic clove minced

Instructions

For the peanut sauce

• Combine the peanut butter, tamari, honey, lemon juice and garlic in a small bowl and stir well to combine. Add a bit of water if it's to thick to make it lighter.

For the salad

• Place all ingredients of the salad in a big bowl, mix well, pour the dressing and combine well.
• Decorate with cashew nuts, coriander and black sesame seeds.

The post The Best Time for a Reset + Asian Style Restorative Salad!! appeared first on Healthy Forkful.

St. Patrick’s Day is upon us and like the good Irish I am (not really, but my heart is half Irish :P) I would like we all celebrate this special festivity with a Super Green Pasta Bowl!!

It is healthy, quick and super delicious. I found this spinach pasta type at a supermarket a couple of weeks ago, it has been my first experience with it and I’ve to say it’s quiet good!! I needed to prepare something quick, some garnish that could get ready while the pasta was boiling and I came up with this stunning Green Pasta Bowl! It’s tangy thanks to the lemon oil and sweet for the basil oil I’ve used on it.

And I have to say that probably the secret for its wonderful flavour is the essential oils I’ve used. It has been one of my first experiments cooking with essential oils, as a chef I’ve always used fresh herbs and spices, but when a friend told me about these powerful oils I couldn’t resist! And the truth is that they are really extraordinary!!! Just a drop of the essential oil and all the meal will be heavily and nicely impregnated and covered with its aroma and flavor. They are super powerful so just a drop for a big saucepan of pasta is more than enough.

If you are adventurous and would like to try using them as well, just keep in mind that not all essential oils are created equally. The Young Living is the only brand that I’ve tried, they are pure, 100% essential oil. The process is very meticulous, they oversees every step, from choosing the seeds, to the production and of course the delivery to the final client as well. So I would just recommend you using this brand for your safety.

To recreate this satisfying Green Pasta Bowl you just need chopped fresh spinach, defrosted green peas, a delicious pasta sauce made with parmesan and a drop each of lemon and basil essential oil. I’ve told you it was quick and easy, haven’t I?

Let’s make our day and life a bit greener in honour to the Irish  and for our health too 

Happy St. Paddy’s Week!!

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Super Green Pasta

Delicious and fresh Super Green Pasta, made with just few ingredients you get this amazing meal in less than 30 minutes!

Course Main Course

Cuisine Vegetarian

Prep Time 5 minutes minutes

Cook Time 15 minutes minutes

Total Time 20 minutes minutes

Servings 2 people

Ingredients

• 200 grams spinach pasta
• 150 grams green peas defrosted
• 3 big handfuls baby spinach roughly chopped
• 75 grams parmesan cheese grated
• 1 drop lemon essential oil Young Living
• 1 drops basil essential oil Young Living
• 45 ml extra virgin olive oil
• salt
• black pepper freshly cracked

Instructions

• Boil the pasta in a large pot with boiling water following packet instructions.
• Meanwhile, place in a bowl chopped spinach, green peas, parmesan, essential oils, olive oil, salt and pepper and mix well so all the ingredients get well impregnated with the flavors and aromas.
• When the pasta is ready, add to the bowl with the spinach and mix to combine.
• Divide between two plates and serve with more parmesan and lemon zest.

The post Super Green Pasta | St. Patrick is coming! appeared first on Healthy Forkful.

You will love this Broccoli Beef Dinner as much as I do. It’s easy, delicious, healthy, super quick to make (under 20 minutes), and you will only need 5 ingredients.

It reminds me to my days is Asia, it’s kind of quick stir fried, gingery, spicy and very very tasty. Much better than the ones you get on the take-away restaurants.

Broccoli is cooked but perfectly crunchy and the beef can be done as your like. I prefer medium-rare, so I just seal it a minute on both sides, if you want it well done, just add it to the pan with broccoli so it gets cooked throw.

This dinner is great for so many different reasons, but nutritionally speaking… Broccoli works to support optimum health and to protect us against disease. It’s considered a superfood and it’s rich in antioxidants, vitamin C, E and a wonderful source of B group vitamins, calcium, iron, magnesium, potassium, manganese & phosphorus.

Beef contains all essential amino acids, so beef is a complete protein, helping building and repairing muscles. Opt for grass feed  which have a higher ratio of omega 3 fatty acids and less saturated fat compared to grain fed meat.

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Broccoli & Beef Dinner

Delicious and healthy Broccoli & Beef Dinner ready in less than 20 minutes

Course Main Course

Cuisine Asian

Prep Time 5 minutes minutes

Cook Time 12 minutes minutes

Total Time 17 minutes minutes

Servings 2 people

Calories 300kcal

Ingredients

• 2 100 grams each fillets of beef
• 1/2 red onion sliced
• 1 green onion sliced
• 2 broccoli heads around 1 kilo
• 40 ml soy sauce low sodium
• 1 teaspoon fresh ginger minced
• cooked brown rice optional

Instructions

• Cut broccoli into florets, keep the stalks for other uses, as smoothie or soup.
• Heat oil over medium heat, add onion and green onions and sautée 3-5 minutes, until golden. Add broccoli florets, cover and cook 5 minutes. Add ginger and soy sauce and cook 2 minutes further.
• Meanwhile, seal the fillets in a very hot pan, a minute each side for medium-rare. Then slice it thinly. If you prefer yours well cooked, at this point add the beef strips to the pan with the ginger and soy.
• Sere over brown rice if using.

The post Broccoli Beef Dinner appeared first on Healthy Forkful.

This soup couldn’t be easier to make! It’s simple, quick and super healing, the kind of soup you need in a very cold day!

When I arrive late at home, freezing and starving, this is my soup to go. You just need turmeric and ginger, already cooked quinoa, lots of greens and voilà dinner is ready!!

RECIPE1 leek, just white part1 small head of broccoliA handful of kaleA handful of green peas175 gr cooked quinoa1 teaspoon turmeric powder (or more if you love turmeric) 2 cm ginger root, peeled and mince500-700 ml filtered water or vegetable stockExtra virgin olive oilPlace a pot over medium heat. Add some oil and leek and sautè. When starts to brown add turmeric, ginger and stock, mix a couple of minutes.Add

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Healing Soup

Course Soup

Cuisine Vegan

Prep Time 10 minutes minutes

Cook Time 15 minutes minutes

Total Time 25 minutes minutes

Servings 2 people

Ingredients

• 1 leek just white part
• 1 small head of broccoli
• A handful of kale
• A handful of green peas
• 175 grams cooked quinoa
• 1 teaspoon turmeric powder or more if you love turmeric
• 2 cm ginger root peeled and mince
• 500-700 ml filtered water or vegetable stock
• Extra virgin olive oil

Instructions

• Place a pot over medium heat. Add some oil and leek and sautè. When starts to brown add turmeric, ginger and stock, mix a couple of minutes.

  Add quinoa and green veggies and let cook for 5 minutes. Serve very hot.

The post Healing Soup appeared first on Healthy Forkful.

By now you all know my love and adiction for porridge. And because I want to pass this devotion to all of you, today I bring you a super quick porridge so you don’t have excuse to avoid a nutritious breakfast in the morning.

This porridge breakfast recipe is great for busy mornings. For those days we couldn’t avoid to press the snooze bottom of our alarms. For those we rather prefer to get coddle in bed than spending time preparing breakfast. But here you have the solution, it will only take you few minutes to make and you will still enjoy its beautifully healthy and energising properties.

The secret is just to soak the oats with boiling water while you get ready. Then warm it up over the stove or in the microwave a couple of minutes. And finally the fun part, add your favourite toppings or whatever you have on hand. Or even if you want a speedier way to make porridge you could put everything in a bowl and thow it into the microwave, a couple of minutes to high temperature and voilà a delicious and creamy porridge is done!

Lately I’m enjoying a lot a big bowl of chocolate porridge, yes, just add a teaspoon of pure raw cocoa powder to your milk and oats and you will get an intense chocolaty breakfast, perfect for chocolate lovers.

If you’ve been cautious or are still exceptical of porridge, I challenge you to give this one a try! Let your granola aside, the chocolate flavor makes this porridge irresistible, especially with a little melted dark chocolate on top.

This is the easiest and best way to have healthy and nutritious mornings, don’t you thing? If you give this recipe a try, let me know!! I would love to see what you come up!! Please, leave a comment below or tag #healthyforkful on Instagram!

Wish you a happy week!

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Super Quick Chocolate Porridge

Still sceptical about porridge? This super quick chocolate porridge will make you downfall!! Chocolaty, creamy and addictive!

Course Breakfast

Keyword chocolate, oats

Prep Time 5 minutes minutes

Cook Time 3 minutes minutes

Servings 2 portions

Ingredients

• 100 gr rolled oats
• 200 ml boiling water
• 100 ml any kind of milk
• 2 teaspoons pure cacao powder
• 2 teaspoons honey or maple syrupe optional
• 1 teaspoon vanilla extract
• To serve
• pear or berries
• Nuts
• Seeds as pumpkin, sunflower, flaxseeds or poppy seeds
• Honey maple syrup (or any other swetener)
• Dark chocolate melted

Instructions

• Put the oats into a big bowl  with water, half of the milk, pure cacao and honey if using. Place into the microwave and heat 2 minutes on high temperature. Check the consistency, stir and heat 1 minute longer if you want it creamier (you may need to add more milk if it's too thick).
• Remove from the microwave, add the rest of the milk, stir and divide between a couple of bowls.
• Serve it with your favourite toppings, melted dark chocolate is a top!

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