KALE PESTO ZOODLES WITH PRAWNS

KALE PESTO ZOODLES WITH PRAWNS

Kale is a superfood & a nutrition packed alternative to traditional basil pesto. It tastes fresh & herby with a kick, a great topping on toast, pizza, poultry, seafood or even tossed with pasta. Using a food processor, fresh ingredients, & only 5 mins & presto you have pesto!

If you've never tried zoodles, this recipe will definitely turn you into an addict. Zucchini has a mild flavour so it easily soaks up any sauce you add to it. In this case, the zesty kale pesto on zoodles with meaty prawns is a match made in food heaven. When you're looking to lighten up your diet, zucchini noodles can be a great alternative to pasta.

INGREDIENTS

KALE PESTO

2 cups kale leaves

1/4 cup mix walnuts & pecans

1/2 cup basil

1/2 cup parsley

3 cloves garlic

1/2 lemon

2 tbsp olive oil

1 tbsp parmesan cheese (optional)

1/2 tsp black pepper

1/2 tsp sea salt

ZOODLES WITH PRAWNS

6 tiger prawns

1 large zucchini

2 tbsp kale pesto

1 tsp freshly grated parmesan cheese

1/2 tsp freshly ground black pepper

1/2 tsp sea salt

METHOD

Using a food processor (do not use blender) add kale leaves, walnuts, pecans, basil, parsley, olive oil, black pepper, & sea salt. Squeeze lemon juice into the food processor to keep the bright green color.

Kale pesto can be stored in a sealed jar for up to two weeks or even in the freezer.

Using a spiralizer (available at Kitchen Stuff Plus) create zucchini noodles.

In a saute pan, add prawns, kale pesto, & toss in zucchini noodles. Only cook for 1-2 mins.

Top with parmesan, black pepper, & sea salt & enjoy.

XO 

Kiran & THE BLANK PLATE

CHUNKY TOMATO-BASIL SOUP & GRILLED CHEESE SKEWER

CHUNKY TOMATO-BASIL SOUP & GRILLED CHEESE SKEWER

Slightly sweet tomato soup & a salty grilled cheese sandwich go hand in hand. This classic comfort combination has always been delicious, but personally I like my grilled cheese crispy right before I dip it & bite, rather than getting soggy laying in the soup. So I decided to come up with a creative way to reinvent the plating technique. A long skewer was perfect, no need to get your hands dirty, bite size crispy sandwich pieces over homemade chunky tomato-basil soup. 

INGREDIENTS

4 large tomatoes

1 onion

1 carrot

1 clove garlic

1 small bunch of fresh basil

250 ml canned tomatoes

100 ml chicken broth (preferably homemade)

1 beef bouillon cube

1 tsp olive oil

1/2 tsp dried rosemary

sea salt

freshly ground black pepper

2 slices of multigrain bread

1 skewer

1 slice aged cheddar cheese

1 tsp butter

sea salt

METHOD

Slice onion, carrot, tomatoes, & garlic into large pieces. No need to peel carrot. 

Saute onions, carrots, & garlic with olive oil.  Toss in tomatoes, stir for 30 seconds, & pour in chicken broth. Then add canned tomatoes. Bring to a boil, turn off heat, & let pot cool. 

Pour contents into blender, top with basil leaves & blend until smooth. Pour back into pot, add beef bouillon cube & dried rosemary. Simmer & stir to keep warm. 

In the meantime, spread butter over one side of each slice of bread. Grill in pan, put aged cheddar cheese in between slices & sprinkle with sea salt. Cut diagonally in an X formation to make triangles. 

Pour soup into bowl, top with sea salt & freshly ground black pepper. Skewer grilled cheese triangles & lay over bowl. Garnish with basil. 

XO

Kiran & THE BLANK PLATE

YOGURT PARFAIT WITH FRESH FRUIT & CHIA SEEDS

YOGURT PARFAIT WITH FRESH FRUIT & CHIA SEEDS 

I love to start off my mornings with a creamy yogurt parfait topped with superfoods. It's nutritious, light, & energizing with fresh fruit, chia & flax seeds, dark chocolate chips, & goji berries.

A great tip for yogurt parfaits is to soak your nuts for 5 mins so the nuts remain a crunchy texture, but aren't so difficult to eat. You can use any fruits & nuts you have on hand; the possibilities are endless.

INGREDIENTS

1 cup strawberry yogurt (or greek yogurt)

1 chopped banana

1 peach

4 strawberries

2 tbsp blueberries

2 tbsp raspberries

2 tbsp granola

2 tbsp pecans

2 tbsp goji berries (optional)

2 tbsp chia seeds

2 tbsp flax seeds

2 tbsp dark chocolate chips

METHOD

Keep yogurt in the freezer to cool for 10-15 mins. While then, chop your fruit into smaller pieces.

Soak the pecans into lukewarm water.

Place yogurt in bowl, top with chopped fruit, granola, chia & flax seeds, & dark chocolate chips.

XO

Kiran & THE BLANK PLATE

ROSEMARY CHICKEN & WAFFLES WITH A BACON SYRUP

ROSEMARY CHICKEN & WAFFLES WITH A BACON SYRUP

I love sweet and salty combinations. The classic breakfast of chicken & waffles is typically made with battered-then-fried chicken atop a white flour waffle.  For a healthy twist, I used baked crispy chicken and grain & oatmeal waffles.

For an added twist, I made a bacon & ranch spicy syrup to keep up with the theme of fried chicken served with ranch dressing & hot sauce.

INGREDIENTS

Chicken:

2 chicken breasts (boneless, skinless optional)

1/3 cup maple syrup

2 tbsp panko breadcrumbs

2 tbsp wheatgerm or breadcrumbs

1 tbsp chopped rosemary (fresh or dried)

1/2 tbsp paprika

1/2 tbsp cayenne pepper

1/2 tsp black pepper

1/2 tsp salt

1 chopped scallion to garnish

Waffle:

1 egg

1/3 12 grain flour or whole wheat flour

1/3 cup oatmeal muffin mix

splash of milk

1 tsp vanilla extract

1/2 tsp salt

Bacon Syrup:

1/3 cup maple syrup

2 tbsp chopped cooked bacon

2 tbsp hot sauce

2 tbsp ranch dressing

METHOD

Cut chicken breasts into two.

In a bowl, add maple syrup.

In a deep plate, add wheatgerm or breadcrumbs, panko breadcrumbs, chopped rosemary, paprika, black pepper, & salt.

First dip the chicken into maple syrup, then into the breadcrumbs. Place on a baking sheet & bake at 350 degrees for 40 mins. Flip half way. While your chicken is baking, make your waffles.

Bake one strip of bacon with the chicken, Cook until crispy, chop, & set aside.

In a bowl, combine one egg, 12 grain or whole wheat flour, oatmeal muffin mix, milk, vanilla extract, & salt. Whisk until smooth.

Spray waffle iron with non stick cooking spray, both sides. Pour batter into centre or waffle iron & close. Cook for up to 3 mins, open waffle iron & let waffle sit for 1 minute.

Combine maple syrup, ranch dressing & hot sauce in a bowl. Add chopped bacon.

Plate chicken on top of waffles, garnish with chopped scallions, & top with bacon syrup.

XO 

Kiran & THE BLANK PLATE

CHEESY BAKED KALE CHIPS

CHEESY BAKED KALE CHIPS

Kale is bursting with nutrients. Baking fresh kale leaves creates a delicious snack for a low calorie diet. After numerous tries with flavours, I finally found something to substitute for cheddar flavoured potato chips which are my favorite.

Nutritional yeast comes in a flake or powder form & has a nutty, cheesy taste which makes it the best substitute for any recipes including cheese, even sauces.  (I am still perfecting my cheese sauce recipe).  It is low in fat & sodium & free of sugar, dairy, & gluten. It can be found in bulk stores or the natural/organic food section in grocery stores. I prefer the Bob's Red Mill brand.

INGREDIENTS

1 large bunch kale

2 tbsp nutritional yeast flakes

1 tbsp olive oil

1 tbsp sea salt

METHOD

Wash or clean leaves using a damp paper towel. Fully dry kale leaves. (It is best to do this in advance, then keep the kale refrigerated until ready to use).

Remove leaves from stems & break into large pieces. (I save the kale stems for vegetable stock).

In a bowl, toss with olive oil, nutritional yeast flakes & sea salt.

Spread on a baking sheet & ensure leaves are not overlapping. Bake at 300 degrees for 30 mins.

Keep an eye on the kale. Remove the crispy kale pieces as they bake & set aside in a bowl. Continue removing the crispy pieces as the rest continue to bake.

Store in an uncovered container to avoid kale chips loosing their crisp.

XO

Kiran & THE BLANK PLATE

SOBA NOODLE & CUCUMBER SALAD RECIPE

SOBA NOODLE & CUCUMBER SALAD RECIPE

Soba noodles are Japanese noodles made from buckwheat flour. They are perfect for Asian noodle salads or in soups.

Try this substitution & rid your pantry of the starchy white noodles. 

INGREDIENTS

1/2 cup snow peas

1/2 hothouse cucumber

1/4 purple onion

3 tbsp reduced sodium soy sauce

1 tbsp rice vinegar

1 tbsp natural peanut butter or almond butter

1 tbsp sesame oil

1 tbsp sesame seeds

sea salt

METHOD

In a pot of salted boiling water, add the soba noodles. Cook noodles until tender but still firm for 4-5 minutes. 

Drain with cold water, rinse twice to avoid noodles sticking together. Add to bowl. 

Boil snow peas & set aside. Finely chop onion & add raw or sauté for 1 minute. Slice cucumbers into rounds and strips. 

For the dressing, combine soy sauce, sesame oil, rice vinegar & natural peanut butter. Whisk until smooth.

Toss the noodles with snow peas, cucumber, onion & dressing. Garnish with sesame seeds & sea salt. 

XO 

Kiran & THE BLANK PLATE

HAVE THE SKILLET TAKES TO BE CREATIVE : BAKED EGGS, TOMATOES & ASPARAGUS SPEARS

HAVE THE SKILLET TAKES TO BE CREATIVE : BAKED EGGS, TOMATOES & ASPARAGUS SPEARS

Skillets are the easiest way to have a one pot breakfast for two. The tangy tomatoes and toast compliment the baked eggs. 

So grab a fork & enjoy this dish right out of the skillet!

INGREDIENTS

2 fresh tomatoes or 1/2 can diced tomatoes

2 eggs

2 piece of Ezekiel toast

5-6 asparagus spears

1 tbsp chopped garlic

1 tbsp chopped parsley

1 tbsp chopped chives 

1/2 tbsp Italian seasoning

1/2 tbsp brown sugar

METHOD

In an oven-safe skillet, add diced tomatoes and garlic. Sauté for 1 minute. 

Cut asparagus into 1 inch pieces. Add that to the skillet with Italian seasoning & brown sugar. Mix.

Crack two eggs and either cover the skillet and toast the bread OR broil in the oven with sliced bread on the sides. 

Top with parsley and chives & enjoy right out of the skillet. 

XO

Kiran & THE BLANK PLATE

GOING NUTS : CHIA BOWL WITH FRESH FRUIT & NUTS

GOING NUTS : CHIA BOWL WITH FRESH FRUIT & NUTS

Almond milk is a great substitute for milk. It is cholesterol & lactose free and comes in a variety of flavours including vanilla and chocolate. 

Chia pudding made with almond milk is the perfect healthy sugar-free dessert. You can even add flavours into the chia pudding such as vanilla whey protein powder, coconut or nut butter. The possibilities are endless. 

INGREDIENTS

1 cup almond milk

2 tbsp chia seeds

2 tbsp flax seeds (optional)

1 tsp sliced almonds

1 tsp goji berries

1 tsp pecans

1/2 peach, banana, apricot

1 handful blueberries & raspberries

METHOD

In a bowl, combine almond milk, chia seeds & flax seeds. Refrigerate for 4-5 hours. until it is pudding consistency. Stir occasionally. 

Pour into bowl & top with fresh fruit & toppings of your choice. 

XO 

Kiran

CHA-CHA-CHA-CHIA! : CHIA PUDDING RECIPE

CHA-CHA-CHA-CHIA! : CHIA PUDDING RECIPE

If you've never tried chia pudding, you've been missing out. The benefits of chia seeds are endless. They have been known to fight belly fat, add fibre, protein & omega-3's to your diet. 

Chia seeds are tasteless so can be added to anything. Pudding used to be my favourite dessert so I've found a substitution with a healthier dairy option, fresh berries instead of refined sugars & a great breakfast or dessert to keep me full. 

You can try many different versions & variations of chia pudding, from vanilla with cinnamon to chocolate-peanut butter topped with banana. 

INGREDIENTS

2 cup Silk dark chocolate soy beverage (or chocolate almond milk)

3 tbsp chia seeds

2 tbsp flax seeds

2 tbsp chocolate whey protein powder

2 tbsp frozen blackberries & raspberries

2 tbsp strawberries & blueberries

1 tbsp goji berries

2 tbsp fresh shredded coconut

METHOD

In a bowl, add milk, chia seeds, flax seeds & protein powder. Whisk together. 

Pour into a jar & refrigerate overnight. 

Check after 3-4 hours. If it has not thickened to a pudding texture, add another tbsp chia seeds.

Top with berries, coconut or any toppings of your choice & eat right out of the jar. 

Tip: I freeze blackberries & raspberries because they don't last in the fridge. 

XO 

Kiran

THE BLACK BEAN STALK : MEXICAN SHRIMP TOWER RECIPE

THE BLACK BEAN STALK : MEXICAN SHRIMP TOWER RECIPE

Salad stacks are the new trend to add a touch of elegance to your every day meals. Use some Mexican flare with this no-cook, quick salad that only needs a squeeze of lemon to bring out the flavours.

This salad is fresh & healthy. Combining a mix of hearty black beans, sweet corn & a fresh tomato salsa on top.

INGREDIENTS

1 avocado

1 lemon

1 scallion

1/2 chopped tomato

1/2 finely chopped onion

1/2 cup baby spinach

1/2 cup drained corn

1/2 cup drained black beans

1/2 cup peeled-cooked shrimp

1 tbsp chili powder

1 tbsp chopped cilantro

METHOD

Chop tomatoes, onions, scallions & cilantro for fresh salsa.

Saute shrimp with chili powder for 1 minute. 

Using a springfoam pan, set it in the middle of the plate.

Add drained corn at the bottom. Top with chopped avocado & press down. The avo acts like a glue for the tower. (Squeeze some lemon to keep the avo looking green.)

Add drained black beans on top of avocado layer. Press down. Then add baby spinach. 

Layer shrimps & top with salsa. 

Remove the springform pan, squeeze with lemon & enjoy.

XO 

Kiran