Stay healthy week’s two-course
to Make During Self-isolation
Social distancing looks set to continue for another month at least. So here’s week two of our stay healthy at home cooking series. Again, we’re emphasising immune-boosts, mood-boosts, and even some occasional indulgence.
Monday – Coconut dhal
Main: Coconut red lentil dhal topped with boiled eggs (or roast tofu) and bread
Dessert: Macerated strawberries and citrus juice served with vanilla ice cream (dairy or plant-based)
Dhal is an excellent low-cost staple. It’s easy, delicious, and nutritious. Specifically, lentils are high in protein for aiding immune cell function. They’re also good for weight loss and stabilising blood sugar while providing an energy boost.
Dhal is comforting too. Top it with eggs or tofu for extra protein and follow with a sweet-sharp dessert.
Tuesday: Bringing in the sunshine
Starter: Home-made hummus with raw celery, carrots, and yellow and green peppers
Main: Lemon turkey fillets (or spicy green lentil burgers) with basmati rice and steamed purple broccoli
Dessert: Tropical fruit salad (mango, pineapple, kiwi, banana, and lemon) with 0% Greek (or coconut) yoghurt.
One of the hardest things about staying inside is seeing the sunshine out the window. So Tuesday’s menu is all about colour, freshness, and life.
First up, it’s home-made hummus with vibrant fresh crudités. Then it’s lemony turkey or green lentil burgers, served with purple broccoli steamed to preserve its great colour. And an extra course today to really lift your spirits: a mix of tropical fruits!
Wednesday – Spicy Levantine
Main: Roasted cumin and black pepper tofu with Mediterranean roast veg and salad
Dessert: Plant-based dark chocolate mousse
The Levantine is where East meets West. And today’s menu aims to reflect that. Mediterranean flavours with plenty of spice is Levantine cuisine in a nutshell.
The veggies, of course, are full of micronutrients, while the tofu adds extra protein. For dessert, we’ve lined up a dark chocolate mousse with optional medicinal spices. Cinnamon and cardamom, for example, are both pretty good for immunity.
You’ll notice this menu is entirely vegan. That’s because we feel it’s important to eat plant-based food at least once a week.
Thursday – The benefits of buckwheat
Main: Pizzoccheri (with meat, dairy, or completely plant-based additions)
Side: Mixed green salad with purple broccoli
A northern Italian dish rich in carbs and fat, pizzocheri is a good food for workouts. Have it for lunch if working out in the p.m. or for dinner if you’ll exercise the next morning.
Traditional pizzocheri is an 80% buckwheat tagliatelle cooked with greens and diced potatoes. So it’s naturally vegan too, as well as low in gluten. But you can add your own choice of proteins. Served with a side of salad and some more purple broccoli, it makes for a well-rounded meal.
Friday – Seafood Friday (even for vegans!)
Starter: Mackerel yoghurt pate (or a spicy seaweed-algae salad) with fresh ginger and rice crackers
Main: Salmon fillets (or kidney bean wraps) with spinach and baby yellow and purple carrots
As we continue to get creative with specialist vegan ingredients, we’re finding we can substitute everything. Though mackerel yoghurt pate is a great source of protein, for instance, seaweed is packed full of amino acids and Omega-3. We’ve also got some cleansing ginger and fortifying spinach on the menu.
Saturday – Sizzling satisfaction
Main: Sirloin steak (or portobello mushrooms) with grilled aubergine, courgettes, and caramelised red onions
Dessert: Baked pears with walnuts and cinnamon with yoghurt or vanilla ice cream
Sirloin steak or portobello mushrooms are a tasty way to round off the week–especially with a mix of grilled veg. And for dessert: a balanced combo of fruit, nuts, and spices with yoghurt, ice cream, or coconut or soya-based cream.
Sunday – Over to you!
Any suggestions to stay healthy? Let us know.
During this time of the global pandemic, it’s great to see us coming together–even while it drives us apart. And food is a great way to do that. So what’s on your menu for Sunday?