Basil Salad with Bio-boosting Okonomiyaki

Basil is one of those herbs that lots of people use all the time, but I bet you don’t realise how amazing it is for you! And that really is the beauty of this Welcome to Wellness program, it is about showing that every day, natural, readily available ingredients can have a big impact on your health and be easily included in quick to prepare meals!

I have a Basil in my garden that I love! I actually really do love gardening (what!!! I am in my 30’s you know!!) – I never thought I would say that, but now I completely agree with my lovely mum. I find that pottering in the garden is good for my SOUL. It just is. It also makes me feel more connected with nature and my surroundings which goes hand in hand to increase my feelings of wellbeing. And if we look back at our wellness wheel, we can see that feeling connected is a big deal. Connected to the Earth, to Nature, to the wider world, doing things that benefit your community (such as caring for your garden, which in turn cares for the little bees and insects that depend on it!) is one big pathway to Wellness.

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Remember, mum ALWAYS knows best! 🙂


So anyway, Basil. A humble little green leafed herbalicious babe!

  • Basil herb contains many polyphenols that are known to protect us against disease and act as antioxidants – helping our bodies to stay strong
  • several health benefiting essential oils (such as eugenol, citronello), known to have anti-inflammatory and anti-bacterial properties.
  • Basil herb contains exceptionally high levels of beta-carotene, vitamin A, which help us protect against free radicals
  • it also contains Zea-xanthin, a yellow flavonoid carotenoid compound: helps to protect from age-related macular disease, especially in the elderly.
  • 100 g of fresh herb basil leaves contain astoundingly 5275 mg or 175% of daily required doses of vitamin A. Vitamin A is known to have antioxidant properties and is essential for vision. Consumption of natural foods rich in vitamin-A has been found to help the body protect from lung and oral cavity cancers.
  • Vitamin K in basil is essential for production of clotting factors in the blood and plays a vital role in bone health.
  • Basil herb contains a good amount of minerals like potassium, manganese, copper, and magnesium.
  • Basil leaves are an excellent source of iron!

And so easy to use! Just wash and sprinkle on to get the full flavour! Which is exactly what I did with this cute little Tomato, Avocado and Basil Salad. I tossed it all with some Pomegranate Vinegar (a great source of Vitamin C, A, E and folic acid – I have just started using it and it is really versatile, adding a lovely taste to salads)

For the Okonomiyaki

this is a type of Japanese Egg Pancake – wholesome, quick, tasty and great for healthy gut flora. 

  • 100g almond flour
  • 4 eggs, lightly beaten
  • large handful of chopped kale
  • 1 large leek
  • 2 tbsp chia seeds
  • 1 tsp sesame oil
  • 2 tbsp soy sauce
  • 1 tbsp cider vinegar
  • 1 tsp honey
  • coconut oil for frying

Directions

  • mix the flour, eggs, kale, leek and chia together in a large bowl
  • this will create a bowl of batter coated veg – add water if it goes a bit too thick
  • season with salt and pepper
  • make a dipping sauce (so yummy!) by simply mixing the sesame oil, honey, soy and cider vinegar together.
  • heat a large non-stick (non-stick really is the key here!!) and melt a tablespoon or two of coconut oil
  • place 1-2 tablespoons of the batter together into the pan – each 1-2tbsp will make one small pancake
  • cook for 2-3 mins on each side!
  • serve with the salad and dipping sauce for a taste-sensatation dinner  that is healthy, and full of nutrients!

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