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Every Friday, Sofia Wood shares her cooking ideas here on Make it last. This week is all about delicious food that might save you from that winter cold.

This week I’m focusing on delicious, clean, probiotic and inflammation reducing recipes. Quite simply, easy, good and tasty food to amp up your health routine come the colder months.

/Sofia

Golden Milk

Golden Milk

Golden Milk is a Indian hot beverage which is both spicy, slightly sweet and deliciously filling. I make mine with cashew milk as the tiny packages of iron, magnesium and Vitamin B6 also balance out your serotonin. Curcumin which is found in turmeric, has been shown to reduce inflammation, as does the Gingerol that ginger contains.

Ingredients

Serves 2
8 dl cashew milk
2,5 teaspoons raw numeric, grated
2,5 teaspoons raw ginger, grated
0,5 teaspoon ground cinnamon
0,5 teaspoon real vanilla powder
0,5 teaspoons cayenne powder
a pinch crushed black pepper
2 tablespoons raw coconut oil
1 tablespoon honey

Preparation

Pour cashew milk into a small pan, stirring in turmeric, ginger, coconut oil, spices and honey. Gently heat until thoroughly warm then transfer to a blender. Blend on high speed for 30-40 seconds until the Golden Milk is a deep yellow and frothy.

Pour into cups, and dust with a little extra cinnamon.

Buddha Bowl

Buddha Bowl

Buddha bowls are simply fiber rich grain bowls filled with goodness and all things healthy and tasty. Adding the kimchi means you get a good nutritional boost of fermented raw cabbage, promoting digestion, while busting sugar cravings at the same time.

Ingredients

Serves 2
2 portions of quinoa, amaranth or freekeh
1 tablespoon raw coconut oil
3 dl shredded kale
8 small shiitake mushrooms
2 dl butter beans or Haricots Verts
2 avocados
1/2 small romanesco broccoli
3 tablespoons kimchi
1 persimon
2 teaspoons light soy sauce
1 lime
Sesame oil

Preparation

Cook the grain off your choice according to the instructions on the package. Drain, drizzle with a little bit of sesame oil and set aside.

In a wok or frying pan melt the coconut oil over high heat. Quickly wok the kale, shiitake and beans until just tender but still crisp. Remove from heat and drizzle with a little bit of sesame oil.

Assemble the bowls, starting with the grain as a base, topping with kale, mushrooms and beans. Slice the avocados and arrange together with romanesco, kimchi and finely sliced persimmon on top. Whisk together a dressing of limejuice, soy and a couple of tablespoons of sesame oil and drizzle on top of everything.

Miso Baked Sweet Potatoes

Miso Baked Sweet Potatoes

Miso is such a great ingredient to incorporate into your diet, not only yummy and umami packed, miso also has probiotic properties effectively providing a boost to the immune system, helping protect against disease, and aiding in digestion of food and absorption of nutrients.

Ingredients

Serves 2
4 small sweet potatoes
2 tablespoons sweet white miso
2 tablespoons water
Avocado oil, salt, chiliflakes, spring onion, cilantro and snap peas as garnish

Preparation

Preheat your oven to 200°C

Wash the sweet potatoes and prick all over with a fork. Bake for 45 minutes until the sweet potatoes are soft.
Remove the sweet potatoes and let them cool slightly, then slicing down the middle, nearly all the way down to the base.

Whisk miso and water together then brush over the insides of the sweet potatoes. Roast for another 10 minutes or until the miso and potatoes are browned and fragrant.

Serve, topping sweet potatoes with a slight drizzle of avocado oil, salt, chili, slivers of spring onion and snap peas.


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