BALANCE_OCTOBER_2019 - 45

BASE:

P I S TA C H I O A N D
SPINACH PESTO
PA S TA (SERVES 4)
For those nightmare days when all
you want is something quick and
tasty. And don't worry, it's got your
microbes covered, too, with the
prebiotic pistachios and nine grams of
fibre per portion - it covers all the bases.

200g wholegrain pasta of choice
Topper (pesto):
80g spinach leaves
20g basil leaves, fresh
65g pistachios
½ an avocado
2 tsp lemon juice, fresh
1 clove of garlic
3 tbsp nutritional yeast
2 tbsp extra virgin olive oil
100g live thick yoghurt
A pinch of salt to taste

EXTRAS:
1 punnet cherry tomatoes, halved
(approx. 300g)
2 tbsp pine nuts (optional)
Cracked pepper, to taste
1. Place all the pesto ingredients into a
blender along with two tablespoons of
water. Blitz roughly to your preferred

FOOD
HEALTHY
EATING

texture. You may need to scrape any
mixture that has risen up the sides
2. Cook the pasta according to the
packet instructions, then coat with pesto
sauce and leave for 5 minutes to infuse
3. Serve topped with cherry tomatoes,
pine nuts and some cracked pepper
Options:
Replace the nutritional yeast with
35g freshly grated Romano or
Parmesan cheese
It's worth paying more for extra virgin
olive oil. Making EVOO is an expensive
process. While a higher price doesn't
always ensure quality, the cheapest
bottle on the shelf is unlikely to be the
real thing. I buy in bulk and decant a
portion into a dark bottle (which protects
it from the light and keeps it fresh for
longer), as I use it in all my cooking

M I X-A N D - M ATC H G U T- G O O D N E S S B O W L S (SERVES 1)
Select one column of ingredients
or create your own combo by
picking one ingredient per row:
1. Cook the items as described.
Grill foods with a drizzle of olive
oil. Prepare your grains according
to packet instructions. Steam in a
pot or microwave
2. Combine with 'dress and
coat' ingredients
3. Assemble your bowl and finish
with a dress and coat

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

Fibre base
(approx. 2 cups raw)

Peas
Cauliflower
(steamed)

Sweet potato
(steamed)
Onion (sliced
and fried)

Kale (steamed)

Broccoli (steamed)
Sugar snap peas

Courgette ribbons
(grilled)

Golden grains
(80-120g cooked)

Wild or brown rice

Soba (buckwheat)
noodles

Quinoa

Wheat berries

Wholegrain pasta
(of choice)

Polyphenol hit
(½ cup) (keep raw)

Red pepper
Coriander (1 tbsp)

Baby spinach

Sweetcorn

1 seaweed sheet
(torn into strips)

Cherry tomatoes

Fermented flavours
(1-2 tbsp)

Kimchi (page 270)

Raw coleslaw

Live thick yoghurt

Pickles

Shaved parmesan

Prebiotic boost
(to taste)

Banana (sliced)

Asparagus (grilled)

Chopped spring
onion (raw)

Savoy cabbage

Brussels sprouts
(grilled)

Healthy fats
(1 tbsp)

Cashews

Pumpkin seeds

Avocado

Sesame seeds

Walnuts

Protein punch
(80-120g)

Chicken breast

Tofu (firm)

Two eggs (boiled
or fried)

Seafood of choice
(mackerel, salmon,
prawns, squid)

White legume
(e.g. butterbeans)
(rinsed, drained
and warmed)

Dress and coat
(1-2 tbsp)
(adjust to taste,
including a
pinch of salt)

Red curry
Thai red curry
paste (2 tsp)*
Live yoghurt
(¼ cup, 60g)
Desiccated coconut
(2 tsp)

Mustard dressing
Wholegrain
mustard (1 tsp)
Olive oil (½ tbsp)

Hot sauce
Sriracha hot
sauce (½ tsp)
Minced ginger (1 tsp)
Cider vinegar (½ tsp)

Miso sauce
White miso
paste (1 tsp)
Live yoghurt
(¼ cup, 60g)

Basil dressing
Extra virgin olive
oil (½ tbsp)
Lemon juice (1 tsp)
4 basil leaves
(finely chopped)

45



BALANCE_OCTOBER_2019

Table of Contents for the Digital Edition of BALANCE_OCTOBER_2019

BALANCE_OCTOBER_2019 - 1
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BALANCE_OCTOBER_2019 - 45
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BALANCE_OCTOBER_2019 - 72
http://europe.nxtbook.com/emp/Balance/BALANCE_MARCH_2020
http://europe.nxtbook.com/emp/Balance/BALANCE_FEBRUARY_2020
http://europe.nxtbook.com/emp/Balance/balancejanuary2020
http://europe.nxtbook.com/emp/Balance/BALANCE_DECEMBER_2019
http://europe.nxtbook.com/emp/Balance/BALANCE_NOVEMBER_19
http://europe.nxtbook.com/emp/Balance/BALANCE_OCTOBER_2019
http://europe.nxtbook.com/emp/Balance/balanceseptember2019
http://europe.nxtbook.com/emp/Balance/balancejuly2019
http://europe.nxtbook.com/emp/Balance/Balance_June_2019
http://europe.nxtbook.com/emp/Balance/balancemay2019
http://europe.nxtbook.com/emp/Balance/balance_april_2019
http://europe.nxtbook.com/emp/Balance/BalanceMarch19
http://europe.nxtbook.com/emp/Balance/BalanceFebruary19
http://europe.nxtbook.com/emp/Balance/BalanceJanuary2019
http://europe.nxtbook.com/emp/Balance/BalanceDecember2018
http://europe.nxtbook.com/emp/Balance/BalanceNovember2018
http://europe.nxtbook.com/emp/Balance/BalanceOctober2018
http://europe.nxtbook.com/emp/Balance/BalanceSeptember2018
http://europe.nxtbook.com/emp/Balance/BalanceAugust2018
http://europe.nxtbook.com/emp/Balance/BalanceJuly2018
http://europe.nxtbook.com/emp/Balance/BalanceJune2018
http://europe.nxtbook.com/emp/Balance/BalanceMay2018
http://europe.nxtbook.com/emp/Balance/BalanceApril2018
http://europe.nxtbook.com/emp/Balance/BalanceMarchIssue2018
http://europe.nxtbook.com/emp/Balance/BalanceFebruary18
http://europe.nxtbook.com/emp/Balance/BalanceJanIssue2018
http://europe.nxtbook.com/emp/Balance/balancedecember2017
http://europe.nxtbook.com/emp/Balance/balancenovember2017
http://europe.nxtbook.com/emp/Balance/BalanceOctober2017
http://europe.nxtbook.com/emp/Balance/BalanceSeptIssue2017
http://europe.nxtbook.com/emp/Balance/BalanceJulyIssue2017
http://europe.nxtbook.com/emp/Balance/BalanceJuneIssue2017
http://europe.nxtbook.com/emp/Balance/BalanceMayIssue2017
http://europe.nxtbook.com/emp/Balance/BalanceAprilIssue2017
http://europe.nxtbook.com/emp/Balance/BalanceMarchIssue17
http://europe.nxtbook.com/emp/Balance/BalanceFebruaryIssue2017
http://europe.nxtbook.com/emp/Balance/BalanceJanuaryIssue2017
http://europe.nxtbook.com/emp/Balance/BalanceDecember2016
http://europe.nxtbook.com/emp/Balance/BalanceNovember2016
http://europe.nxtbook.com/emp/Balance/BalanceOctober2016
http://europe.nxtbook.com/emp/Balance/BalanceSeptember2016
http://europe.nxtbook.com/emp/Balance/BalanceJuly2016
http://europe.nxtbook.com/emp/Balance/BalanceJune2016
http://europe.nxtbook.com/emp/Balance/BalanceMay2016
http://europe.nxtbook.com/emp/Balance/BalanceLaunchEditionApril2016
http://europe.nxtbook.com/emp/Balance/Balance2016
http://europe.nxtbook.com/emp/Balance/BalanceNov
http://europe.nxtbook.com/emp/Balance/Balance
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