Vegetables are our nutritional heroes; delicious, high-fibre and packed with essential vitamins and minerals. With a 'CV akin to that of a superwomne' wellness warrior and food writer Lee Holmes has a passion for these supercharged foods. Her new book, Eat Clean, Green and Vegetarian, invites us to put vegetables front and centre at mealtimes.
We've known for long enough that you don't need to be a vegetarian to enjoy vegetables. But importantly, Lee embraces vegetables as healing instruments. Eat Clean, Green and Vegetarian contains 120 delicious and nutritious recipes from veggie-infused drinks and snacks-on-the-go to satisfying meals and tempting desserts.
Lee has ensured that each recipe can be adapted to suit individual dietary needs, with icons indicating vegan, wheat-, gluten-, dairy, or sugar-free for quick and easy reference. For every recipe, Lee adds her expert commentary on the nutritional values of ingredients, how they should be stored and how to prepare food for optimum health. She provides a shopping guide and meal planner to help you get on your way.
You don't need to love yoga, kale or horsetail braids to enjoy vegetairan. This is a complete guide to creating delicious, healthy and curative meals. Eat Clean, Green and Vegetarian lays it all out on the kitchen table to satisy both your stomach and your soul.
Lee Holmes holds an Advanced Certificate in Nutrition and is a certified holistic health coach (IIN), yoga teacher, wholefoods chef and author of the bestselling titles Supercharged Food and Supercharged Food: Eat Yourself Beautiful. In 2006, her career in TV ended up on the cutting floor after being diagnosed with a debiliating autoimmune disease. After incorporating a wholefoods diet and successfully recovering, she created an award-winning blog, Supercharged Food. Lee is a regular contributor for Wellbeing Magazine, The Huffington Post, Lifestyle Food and has written for leading newspapers and journals in Australia as well as internationally. At the inaugrual BUPA Health Influencer Blog Awards in 2013, Lee's blog won the title of Heath Influencer of the Year, along with the Healthy Eating Category.
Eat Clean, Green and Vegetarian
Author: Lee Holmes
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Nachos are the ultimate chopping-board meal. Scatter chips in a basket, then decorate your board with small bowls of diced tomatoes and cucumber, Cashew Sour Cream and Creamy Avocado Dressing, ready for a free-for-all.
To veganise: Substitute the egg with 3 tablespoons ground or whole chia or flaxseeds soaked in 125 ml (4 fl oz/1/2 cup) of water for 15 minutes.
2 tomatoes, diced
1 cucumber, diced
Cashew Sour Cream, see below
Creamy Avocado Dressing, see below
coriander (cilantro) sprigs, to serve
100 g (31/2 oz/1 cup) almond meal
1 large organic egg
1 teaspoon turmeric
1/4 teaspoon cumin
1/4 teaspoon coriander
1 teaspoon grated orange zest
1 teaspoon Celtic sea salt
To make the chips, preheat the oven to 180°C (350°F/Gas 4).
Place all the chip ingredients in a large bowl and mix with a wooden spoon to form a dough.
Place the dough on a clean work surface between two pieces of baking paper. Roll the dough out until it is 2 mm (1/16 inch) thick.
Remove the top piece of baking paper and transfer the dough and bottom piece of baking paper to a baking tray. Using a sharp knife, deeply score the dough every 3 cm (11/4 inch), then do the same in the opposite direction so you form squares.
Bake in the oven for 12 minutes.
Allow to cool before breaking them apart.
To assemble the nachos, place the Nachos chips on a chopping board, and top with the remaining ingredients.
Any leftover chips will keep in an airtight container for up to 3 days.
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Makes 1 cup
155 g (51/2 oz/1 cup) raw, unsalted cashews
2 teaspoons apple cider vinegar
2 tablespoons freshly squeezed lemon juice, plus 1 teaspoon extra
11/2 teaspoons nutritional yeast flakes
1/4 teaspoon Celtic sea salt
Soak the cashews for 2 hours in filtered water. Rinse and drain.
Place all the ingredients in a food processor with 125 ml (4 fl oz/1/2 cup) of filtered water and blend until smooth.You may need to add a little more filtered water to reach your desired consistency.
This will keep for 2–3 days in an airtight container in the fridge.
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Makes 125 ml (4 fl oz/1/2 cup)
Avocados are uniquely decadent dwellers in the plant world. Silky, buttery and smooth, they supply high fulfilment, even when eaten alone. Blended into a dressing, they offer your salad a gorgeous pop of yellowy green and a burst of good fats that will moisturise your body from the inside out.
1 avocado, peeled and stone removed
1 heaped teaspoon cumin powder
juice of 1 large lime
1 teaspoon lime zest
big pinch of Celtic sea salt
1 tablespoon cold-pressed extra virgin
Blend all the ingredients except the olive oil with 2 tablespoons of filtered water in a food processor until smooth. With the motor still running, add the olive oil very slowly in a thin stream until the desired creaminess is reached.
This will keep for 3–4 days in an airtight container in the fridge.
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If you want to make friends, this tantalising torte is a sure-fire way to do it. Who could resist a rich, chocolatey dessert that is completely guilt-free? You and your new best friends will be bursting with bliss after just one bite.
175 g (6 oz/11/2 cups) raw walnuts
zest of 1 lemon
1/2 cup dried berries
60 ml (2 fl oz/1/4 cup) melted extra virgin coconut oil
1 teaspoon stevia powder
155 g (51/2 oz/1 cup) raw, unsalted cashews
40 g (11/2 oz/1/3 cup) raw cacao powder
115 g (4 oz) cacao butter, grated and melted
2 tablespoons rice malt syrup, or 1 teaspoon stevia powder
2 tablespoons additive-free coconut milk
juice of 1 lemon
2 cups mixed berries, plus extra, for decorating (optional)
Place the cashews in a bowl, cover with filtered water and soak for 2 hours. Drain.
To make the base, place the walnuts in a food processor and blend until they are finely chopped. Transfer to a bowl and add the lemon zest.
Place the coconut oil and dried berries in the food processor and blend. Add to the walnut mixture and combine well.
Press the mixture into a 20 cm (8 inch) springform cake tin and chill in the freezer for 30 minutes.
To make the filling, place all the ingredients in the food processor and blend until smooth.
Remove the base from the freezer and spoon the filling over the top.
Chill for 2 hours in the fridge, or 1 hour in the freezer, until set. Scatter over the extra berries before serving.
This will keep in an airtight container for up to 1 week in the fridge, or 2 weeks in the freezer.
Recipes and images from Supercharged Food: Eat Clean, Green & Vegetarian by Lee Holmes (Murdoch Books) $35, available now.