Author: Alasen Zarndt

Integrative Nutrition Health Coach | Specializing in Pregnancy & Hormone Health | Real Food, Simplified
Recipes

Smoked Eggplant Goulash

Alasen Zarndt

This is a great vegan/vegetarian take on classic goulash. If you’re looking for a way to increase your veggie intake, try this one out!

Ingredients:

• 2 eggplants
• 2 tbsp. olive oil
• 1 onion, diced
• 2 garlic cloves, minced
• 1 red bell pepper, chopped
• 1 red chili pepper, finely chopped
• 1 tbsp. lemon juice
• 1 tsp. smoked paprika
• 1 tsp. sweet paprika
• 1 can chopped tomatoes
• 1 tbsp. tomato puree
• 2 tbsp. chopped parsley

Instructions:

Wash the eggplant and cut them into ¼ inch slices. Season on both sides with salt and put aside for about 20 – 30 minutes, until the eggplant collects water.

In a large pot heat 1 tbsp. of oil and fry the onion for 2 mins, then add the minced garlic and cook together for another 1-2 mins.

Add the chopped red pepper and finely chopped chili peppers. Fry for about 4 minutes stirring constantly.

Dry the eggplant with paper towels and cut into cubes. Add it to the pot and add another 1 tbsp of oil. Fry for approx. 10 minutes, mixing occasionally.

During the frying, add lemon juice, season with both paprika powder and freshly ground black pepper (you do not need to add salt anymore because the eggplant has already absorbed the salt).

Add in the chopped tomatoes and tomato concentrate, stir and bring to a boil.

Cover and cook for another 15 minutes until the eggplant is soft. If necessary, you can add a few tablespoons of water to reach a desired consistency of the sauce.

At the end, add the chopped parsley and check the seasoning for salt.

Serve with brown rice or chickpea pasta.

   

Recipes

MEXICAN STUFFED PEPPERS

Alasen Zarndt

This stuffed pepper recipe is a great way to use leftover rice. Serve these with a side of roasted veggies for a healthy and delicious dinner option!

Ingredients:

• 4 bell peppers
• 14 oz. (400g) lean ground beef
• 1 x 14 oz. (400g) can chopped tomatoes
• 1 x 14 oz. (400g) can black beanss
• 1 cup (160g) cooked brown rice
• 2 tbsp. Mexican spice blend (taco seasoning)

Instructions:

Preheat the oven to 375°F (190°C). Heat a large pan over a medium-high heat and cook the beef for 5-7 minutes until browned. Add in the tomatoes and, rice and bring to the boil, then reduce the heat and simmer gently, covered, for around 5 minutes. Drain and rinse the beans, then mix into the pan and simmer for another 2 minutes.

Meanwhile, cut off the tops from peppers and remove the seeds from the inside. Place the peppers on a baking dish and fill the peppers with the beef mixture.

Cover the dish with kitchen foil and bake in the oven for 35 minutes, or until the peppers are tender.

   

Recipes

BEEF AND ROASTED EGGPLANT STEW

Alasen Zarndt

This hearty stew makes a perfect dinner for postpartum recovery. It’s packed with the veggies your body needs and gives you a good amount or iron from the beef and chickpeas. This is a great one to send to a friend or relative who wants to bring you a meal! Bonus: it also  freezes well, so you can prepare a double batch and save half for later.

Ingredients:

• 2 tbsp. olive oil
• 1 lb (450 g) lean  ground beef
• 2 medium eggplants, cut into bite-size pieces
• 2 cups (330g) cherry tomatoes
• 14oz. (400g) can chopped tomatoes
• 14oz. (400g) can chickpeas, drained
• 1 medium onion, chopped
• 2 cloves garlic, chopped
• 4 tbsp. tomato puree
• 1 tbsp. apple cider vinegar
• 2 tsp. mixed herbs
• handful parsley, chopped

Instructions:

Pre-heat the oven to 400°F (200°C). Place the cut eggplant into a baking dish and drizzle with 1 tbsp. olive oil and season with salt. Cook in the oven for 40 minutes until soft.

In the meantime, heat the remaining 1 tbsp. oil in a large skillet over medium heat. Brown  the ground beef.

Add the onion and garlic, season with salt and pepper, and cook for 5-6 minutes until soft—then add in the mixed herbs, tomato puree, and cook for another 2 minutes.

Next, add in the chopped tomatoes, vinegar, chickpeas, and cherry tomatoes. Bring to boil, then reduce heat and continue simmering until the eggplant is ready.

Once the eggplant is soft, add into the tomato sauce and mix well. Serve with rice and chopped parsley.

   

Recipes

Peanut Butter Protein Fluff

Alasen Zarndt

If you are trying to increase your protein intake, this is a snack you have to try! This delicious peanut butter fluff packs in 30g of  protein per serving. It’s quick and easy to make too (win).

Ingredients:

• 1 cup (250g) full-fat Greek yogurt
• 2 tbsp. powdered peanut butter
• 1 scoop (25g) collagen protein
• favorite garnish (banana, granola, blueberries)

Instructions:

Add the yogurt, peanut butter powder, and collagen into a small mixing bowl and whisk together using a hand mixer, until fluffy.

Transfer the mix into a bowl and top with your favourite toppings to serve.

   

Recipes

Chocolate Chia Pudding

Alasen Zarndt

This recipe is a great “make ahead” snack to have throughout the week. It’s a perfect snack for breastfeeding, and gives you a ton of healthy fats and 14g of protein per serving.

Ingredients:

• 1 cup (170g) chia seeds
• 3 cups (700ml) coconut milk
• 2 scoop (25g) vanilla collagen protein powder (optional)
• 1 tsp. vanilla extract
• 1/2 tsp. cinnamon
• 1/4 tsp. espresso powder
• 2 tbsp. cocoa powder
• 1 cup (125g) raspberries, frozen

Instructions:

Blend all the ingredients in a high-speed blender or food processor until most chia seeds are broken down and the pudding is thick and creamy.

Portion out into jars or small bowls and top with frozen raspberries.

Store in airtight containers for up to 4 days. Serve cold.