Healthy Eating Made Easy: Roasted Vegetable Couscous Recipe

Delicious and healthy roasted vegetable and couscous recipe. Ideal quick and easy, yet healthy, meal that will feed the whole family. Make mealtimes stress- free with this microwave recipe. Enjoy healthy, clean eating without hassle.

Healthy eating is important to me and I generally try to use raw ingredients if possible. But like most people, we are often under time constraints, so quick and easy recipes are a must! 

I was set the challenge to choose one of these fab microwave recipes to make and blog about it. So I picked this roasted vegetable couscous recipe because it is super healthy and almost vegan. (It does contain honey). As I have mentioned before, we are flexitarian, meaning we choose to eat mainly vegan food but we are also laid back about it too.

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Ingredients

  • 2 Bell Peppers
  • 100g Button Mushrooms
  • 1 Onion
  • 1 large Courgette 
  • 1 medium Carrot 
  • 1/2 Butternut Squash 
  • 2 Garlic Cloves 
  • 1 tsp Paprika
  • Salt and Pepper
  • 3 tsp Honey
  • 300 mls Vegetable Stock
  • 350g Couscous

The quantities given for the ingredients were more than enough to serve all three of us with a huge portion as a main meal. It would be enough for a family of 4 – 5 in fact probably!

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Recipe

Vegetable Preparation

• Deseed the peppers and cut them into bite size chunks.
• Finely chop the onions.
• Peel the carrot then slice them thinly.
• Slice the courgettes.
• Chop the butternut squash into bite size chunks.
• Crush the garlic cloves.

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Microwave Vegetables

• Place all of the prepared vegetables in a large casserole dish.
• Add a tiny amount of water.
• Cover and microwave on high for 5-7 mins.
• Drain and cool slightly.

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Roasting the Vegetables

Pre-heat oven to 220ºC (based on convection oven – adjust for other types).

• Put the vegetables onto the oven tray.
• Chop the button mushrooms and mix them in with the vegetables.
• Add some olive oil.
• Season with salt, pepper and paprika.
• Place in the pre-heated oven on the lower shelf and cook for 25-30 minutes, shaking occasionally, until golden brown and soft.
• Stir through the honey and place back in the oven for another 5 minutes.

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Cooking the Couscous

• Mix the vegetable stock with boiling water.
• Pour 450 mls over the couscous initially then gradually add more boiling water if required.
• Stand for 10 minutes.
• Cover and microwave on medium until warm. (Approximately 5 minutes).

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Final Preparations

• Separate the couscous grains with a fork.
• Stir in the vegetable mix.
Serve and enjoy!

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The verdict…

I made a couple of simple, minor amendments to the original recipe but stuck to it for the main part. It was a fairly quick and easy recipe. Most importantly, it was absolutely delicious! Very filling, and so healthy too. I will definitely be making this one again!

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*Disclosure: This is a collaborative post.

8 Amazing Health Benefits of Turmeric

Turmeric is the main spice in curry and one of the most powerful herbs on the planet. For centuries, turmeric has been used as a medicine for relief and treatment of various diseases. The main reason behind its potential to improve our health is curcumin, the main active ingredient in turmeric. Although most of us know turmeric is healthy; sometimes we fail to realize all those amazing benefits it provides. This article will change that! Here are eight evidence-based benefits of turmeric and curcumin.

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1. Anti-inflammatory effects

Acute or short-term inflammation is good for your body because it helps fight pathogens and bad bacteria. However, chronic inflammation is a risk factor for numerous health conditions, but curcumin has anti-inflammatory properties. A study from the Alternative Medicine Review discovered that curcumin is an equally effective anti-inflammatory agent as medications used for this purpose, but without side effects. The compound uses a multifaceted approach to relieving inflammation, and one way of doing is through blocking NF-kB molecule which travels into the cells’ nuclei and activates genes related to inflammation.

2. Better memory

Beta-amyloid plaques in your brain and oxidative stress, free radicals, and inflammation are main reasons behind weak memory, particularly when it is associated with Alzheimer’s disease. Thanks to the antioxidant, anti-inflammatory, and lipophilic action, turmeric improves cognitive functions, according to a research from the Annals of Indian Academy of Neurology. Additionally, evidence shows that turmeric improves memory and attention span due to its ability to relieve inflammation and improve blood flow. Bearing in mind that turmeric influences different processes that nudge the brain in a positive direction is poses as one of the most effective ways to improve memory naturally.

3. Arthritis relief

Arthritis is a common problem that refers to inflammation of joints. As you can imagine, this joint pain can negatively affect your overall quality of life. The Phytotherapy Research published results of the study which found that curcumin was more effective for rheumatoid arthritis patients than anti-inflammatory medications. Curcumin works to block inflammatory cytokines and enzymes that contribute to the onset or severity of joint inflammation. This explains why numerous dietary supplements for arthritis and joint pain include turmeric on the ingredient list.

4. Cancer prevention

Cancer is a severe disease indicated by the abnormal growth of cells. Evidence demonstrates that curcumin affects cancer growth, development, and spread at the molecular level. The activity of curcumin was reported against lymphoma, gastrointestinal cancers, genitourinary cancers, ovarian and breast cancers, lung cancer, melanoma, neurological cancers, and other types of this serious disease. Curcumin has an amazing potential to reduce the growth of new blood vessels in tumors (angiogenesis), metastasis, and it plays a role in the death of cancerous cells.

5. Depression management

Benefits of Curcumin also extend to treating depression as confirmed by multiple studies. In one study, scientists enrolled 60 patients with depression and divided them into different groups: one took Prozac, the second group was assigned to curcumin, while participants in the third group received a combination of Prozac and curcumin. Results of the study revealed that participants in curcumin group experienced similar benefits to those in Prozac category. Additionally, the third group which received a combination of Prozac and curcumin experienced most benefits.

6. Heart health

According to the WHO, heart disease is the biggest killer in the world. Reducing the risk of heart disease requires a healthy lifestyle and a well-balanced diet. Make sure your new and improved lifestyle contains turmeric as well. Evidence shows that curcumin can help reverse steps in the heart disease process. When it comes to heart disease, the main benefit of curcumin is its ability to improve the function of the endothelium, the lining of the blood vessels. This is particularly useful if we bear in mind that dysfunction of endothelium prevents us from regulating blood pressure, blood clotting, and other factors that contribute to disease.

7. Anti-aging effects

Including turmeric into your lifestyle is one of the best anti-aging tips someone can give you. Why? That’s because it can improve quality and appearance of your skin in numerous ways including faster healing, correct oily skin, sun damage protection, skin cancer prevention, and treating chronic skin conditions due to anti-inflammatory properties.

Moreover, since curcumin has beneficial effects on heart health, brain health, arthritis, it is easy to conclude this compound improves longevity and helps you live longer and with better quality of life too.

8. Diabetes prevention and management

You’ve probably come across claims that turmeric can help you prevent or manage diabetes. Are they true? It turns out they are. A review of studies found that curcumin can decrease the level of glucose in blood and it can play a major role in diabetes prevention. Thanks to its role in stabilizing blood sugar levels, turmeric can also help people with diabetes manage their condition. Of course, if you already have diabetes, you should consult your doctor before taking turmeric.

Conclusion

Turmeric is the most potent herb in the world, and it is clear way – its active compound, curcumin, helps you improve overall health and quality of life. You can consume turmeric through curry or, as many people do, through dietary supplements.

References

http://www.jbc.org/content/270/42/24995.full

https://www.sciencealert.com/turmeric-can-improve-memory-and-attention-span-in-old-age-study-finds

https://www.ncbi.nlm.nih.gov/pubmed/18462866

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2758121/

https://www.ncbi.nlm.nih.gov/pubmed/19233493

http://www.naturallivingideas.com/turmeric-for-skin/

Author Bio:

Sophie Addison is a popular blogger and skincare expert. She is very passionate about writing about skincare and beauty. She has posted articles on tips for fine lines and wrinkles, information about arthritis, improving memory and fitness routine. Apart from work she likes gardening and listening music. You can also contact her on Facebook, and Pinterest.

#Blogtober 2016 – Day 19: 10 Favourite Foods

Ok, my 10 favourite foods, meals and places to eat (in no particular order) are as follows:

1. Fruit and veg smoothies- not technically food but given I drink one daily for breakfast it made sense this would be at the top of my list! I generally throw in whatever fruit and veg we already have at home that needs using, rather than follow recipes. I also sometimes freeze fruit and veg bought from fresh if we have extra, so that it will be ok to use for longer- so that often gets chucked in too!

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2. Seeds- I love adding seeds to my smoothies, they are such a quick and easy way to pack in more nutrition. My favourites are chia seeds, hemp seeds and poppy seeds.

3. Bananas- my favourite fruit and my ‘go to’ snack when I need a boost.

4. Popcorn- once reserved for watching movies, this is now just an easy to grab late night snack for me!

5. Crisps- I try to avoid these, I really do. But they are my achilles heel! I generally go for red pringles or kettle crisps.

6. Vegetable stir fry- my favourite dinner at home. Noodles, brocolli, peppers, onions, beansprouts, carrots and any other veg we have thrown in, ideally made with coconut oil… yummy.

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7. The Green Kitchen– not a specific food, but a great place to eat delicious vegan food. Highly recommend.

8. Jacket potato with baked beans- I realise this is pretty boring, but I like it because is such a quick and easy meal to grab, so it’s going on my list regardless of how dull it is! 

9. Harvester – specifically the new beetroot and halloumi burger with sweet potato fries… SO tasty. 

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10. Ok, so this last one is the final reminiscent of old eating habits and goes against everything else for so many reasons, but I’m going to keep it real and include it anyway lol… salt and pepper chicken from the chinese take-away. I just can’t help it, I love it. Sorry, but it’s going to have to stay on my list! 

(And no, I don’t really have a sweet tooth… hence no cakes, biscuits or CHOCOLATE on my list… I know, strange but true!)

#Blogtober16

#Blogtober 2016 – Day 13: What’s In My Fridge

Does anyone seriously want to read about what’s in my fridge? Hmmm, doubtful! So let’s make this a quick one! 

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Basically there is a selection of fruit and veg, potatoes, pure sunflower spread, violife vegan cheese, flaxseed, innocent smoothies (I make my own daily with a nutribullet using fresh ingredients, but Squiggle likes these so we sometimes buy them), condiments and almond milk. Oh and there may also be a few beer bottles tucked in the corner there too! 

We try to eat as much raw food as possible and we are also what is apparently known as flexitarians (and/ or reducetarians?) because we eat a primarily plant based diet and have mindfully reduced our consumption of meat, yet we are flexible about it. I would say we are about 90% vegetarian and 75% vegan. 

Squiggle has personally chosen not to eat meat from a young age, which is actually what initiated changes to my own diet in the first place, in order to respect her wishes and still accomodate both of our dietary needs. This later led to the further developments, both for our own health and the benefit of the environment. Prior to this I ate a reasonably healthy diet, but it did include far more meat and processed food, and less proper nutrition!

#Blogtober16

30 Days Wild- Day 10: Rainbow Picnic

We are now a third of the way through the challenge already! Today, we made a food rainbow then had a picnic outside.

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This evening, I had a delicious meal with our local natural parenting group at a lovely cafe called The Green Kitchen. Highly recommended if you are local! See website www.the-green-kitchen.co.uk

Afterwards, I walked home during a massive downpour (with no coat or umbrella!) – even though it wasn’t intentional, it was actually very refreshing and fun! It made me smile as I thought of this 30 days wild challenge!

30 Days Wild- Day 6: Growing Our Own Food

We have a small area of our garden dedicated to growing our own fruit, vegetables and potatoes. Today we planted out our pepper seedlings and harvested some rocket potatoes from our GYOP project.

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Here is a video clip taken a few weeks ago of Squiggle planting the seeds (and some others too)…

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A fortnight after planting the seeds, seedlings were already growing strong.

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Squiggle gently handled the seedlings as she carefully planted them outside.

Here is Squiggle, harvesting (and then later eating!) our potatoes…

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I love her look of amazement!

For more information on the Grow Your Own Potatoes (GYOP) project, and to register now to take part in 2017, see their website www.growyourownpotatoes.org.uk