Lara Stapleton |  07946 663 443
International Yoga Teacher and Aromatherapist with a speciality in back pain and injury

Lara Stapleton
07946 663 443
International Yoga Teacher and Aromatherapist with a speciality in back pain and injury

Lara’s Recipes

Healthy food options

Lara’s collection of healthy food options

The Life Changing Loaf of Bread
Hazelnut and Almond Seeded Bread

Makes 1 loaf

Ingredients:
1 cup / 135g sunflower seeds
½ cup / 90g flax seeds
½ cup / 65g hazelnuts or almonds
1 ½ cup / 145g rolled oats
2 tbsp chia seeds
4 tbsp psyllium seed husks (3 tsb if using psyllium husk powder)
1 tsp fine grain sea salt (add ½ tsp is using coarse salt)
1 tbsb maple syrup (for sugar-free diets, use a pinch of stevia)
3 tbsb melted coconut oil or ghee
1 ½ cups / 350ml water

Directions:
1. In a flexible, silicone loaf pan combine all dry ingredients, stirring well. Whisk maple syrup, oil and water together in a measuring cup. Add this to the dry ingredients and mix very well until everything is completely soaked and dough becomes very thick (if the dough is too thick to stir, add one or two teaspoons of water until the dough is manageable). Smooth out the top with the back of a spoon. Let sit out on the counter for at least 2 hours, or all day or overnight. To ensure the dough is ready, it should retain its shape even when you pull the sides of the loaf pan away from it.

2. Preheat oven to 350F/176C

3. Place loaf pan in the oven on the middle rack, and bake for 20 minutes. Remove bread from loaf pan, place it upside down directly on the rack and bake for another 30-40 minutes. Bread is done when it sounds hollow when tapped. Let cool completely before slicing (difficult, but important).

4. Store bread in a tightly sealed container for up to 5 days. Freezes well too – slice before freezing for quick and easy toast!

Carrot Walnut and Red Lentil Hummus

Ingredients:
4 medium carrots, washed, ends trimmed, and cut into 2-inch pieces
2 tablespoons olive oil, divided
1 teaspoon curry powder
1/2 cup uncooked red lentils, thoroughly rinsed
2 cups filtered water
1/4 cup walnut pieces
1/4 cup fresh cilantro leaves, tough stems removed, plus more for garnishing if desired
2 tablespoons tahini
2 teaspoons fresh lemon juice
1 clove garlic, smashed and peeled
3/4 teaspoon ground coriander
3/4 teaspoon fine-grain sea salt, plus more for seasoning the carrots
1/2 teaspoon ground cumin
1/8 teaspoon cayenne pepper or more to taste
Freshly ground black pepper
Chopped parsley, for garnishing (optional)
Pepitas, for garnishing (optional)

Method
Preheat the oven to 400F. Line a large baking tray with parchment paper.
Add the carrots to the lined baking tray, drizzle with 1 tablespoon of the olive oil, sprinkle with the curry powder, and lightly season with sea salt and black pepper. Toss to coat.
Roast the carrots in the oven for 25 to 30 minutes, or until fork-tender and golden brown, tossing about halfway through baking.

Meanwhile, combine the lentils and water in a medium saucepan over high heat. Bring to a boil, reduce heat, and simmer uncovered for 10 to 15 minutes, or until tender, stirring occasionally.
Strain off excess water.

Add the walnuts to a large skillet and toast over medium heat for 5 to 7 minutes, or until wafting a warm toasted scent, swirling the pan occasionally to prevent burning. Set aside.

Add the roasted carrots, remaining 1 tablespoon olive oil, and cooked lentils to a food processor along with the cilantro, tahini, lemon juice, garlic, coriander, 3/4 teaspoon sea salt, cumin, cayenne pepper, and black pepper to taste. Process for 1 to 2 minutes or until mostly smooth, stopping to scrape down the sides as needed. Add the toasted walnuts and pulse 15 times to chop and incorporate. You want to maintain some texture and for there to be small yet visible walnut pieces. Taste and season with more sea salt and black pepper, if desired.

Spoon the dip into a serving bowl and garnish with fresh cilantro, parsley, and pepitas if desired. Serve with crackers, fresh veggies, or warm pita bread.

Turmeric Tofu Scramble

Ingredients:
1 14oz block Firm or Extra Tofu, drained but not pressed
1/4 tsp Turmeric
1 tsp Nutritional Yeast
3 tbsp Cashew Cream
2/3 cup Filtered Water
1/2 tsp Black Salt (Kala Namak)
Additional Salt and Black Pepper, to taste
Seasonings of Choice (Optional)

Method

Crumble the Tofu: Use your hands to break up the block of Tofu over a large sauté pan. I like to go for medium bite-sized pieces as they will break down during the cooking process. If they are too large, you can always break them up with a spoon later!

Add the Seasonings: Bring the pan to medium-high heat on the stove. Add the Turmeric and Nutritional Yeast, then mix well. If you are adding any extra Seasonings or Veggies to your Scramble, add them here.

Simmer Away: Once the mixture starts to sizzle, add the Filtered Water and Cashew Cream to the pan and bring the mixture to a simmer. Allow the Tofu to cook down for 8-10 minutes, stirring occasionally to ensure even cooking. The water will begin to evaporate from the pan as it cooks; once the Tofu Scramble has thickened to your liking, you’re all finished!

Finish with Black Salt: turn off the heat, then fold the Black Salt into the mixture. Taste the scramble, then add any extra Salt & Black Pepper to taste. Serve as desired; leftovers will keep in the fridge for up to 5 days.

Vegan Courgette and Raw Chocolate Bread

Ingredients:
2 and 3/4 cups shredded and squeezed zucchini
2 tablespoons ground flax seed
1 teaspoon chia seeds
6 tablespoons water
1/2 cup sunflower oil
1 cup mashed banana
3/4 cup sugar
1 and 1/2 cup all purpose flour
1 and 1/2 teaspoon baking powder
1/4 teaspoon salt
1/2 cup cocoa powder
1/2 cup fresh raspberries for garnish

Lemon glaze
1/2 cup powdered sugar
2 and 1/2 tablespoons fresh lemon juice

Method
Preheat oven to 350F/180C. In a small bowl mix ground flax seed and chia seeds with water and wait for 5 minutes so that it gets thicker.

In a large bowl whisk together the sunflower oil and mashed banana. Add in the flax seed and chia seed mixture. Mix in the sugar.

In a medium bowl combine flour, baking powder, salt and cocoa powder and sift this mixture into the wet ingredients. Give it a stir and fold in shredded and squeezed zucchini.

Pour it into a greased loaf pan and bake for 65 minutes or until an inserted toothpick comes out clean. Remove from oven and let it cool until room temperature. Meanwhile prepare the lemon glaze. Whisk lemon juice and powdered sugar very well until smooth.

Drizzle it over the chocolate zucchini bread when it is completely cold and top with fresh raspberries. Chill about 30 minutes to 1 hour before serving.

Raw Vegan Fruit Cake (gluten, dairy and sugar free)

For the crust:

1 cup of Cashews
1 cup of walnuts
1tbs agave or maple syrup
1tbs coconut oil or butter
1tsp Vanilla powder
2tsp lemon juice
Pinch of salt

Line a cake tin with removable sides with paper.

Put all the ingredients in food processor and pulse until crumb like.

Press into the bottom of cake tin to make base and put in freezer.

For the filling:

3 cups of soaked cashews
1 cup coconut oil or coconut cream, half of each
1/4 cup of lemon juice
1tsp Vanilla Powder
2 cups of fresh fruit of choice
1/2 cup agave
1/4 tsp salt

Blend all together in high speed blender until its smooth cream.

Pour on top of crust base and put in freezer overnight.

When serving, you need to take out half and defrost to cut into the portions you want.

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