Saturday 24 March 2018

Fuel your life - with recipes from nutritionist Oliver McCabe

Ultimate falafel wraps with Mediterranean roast veggies and roasted hummus
Ultimate falafel wraps with Mediterranean roast veggies and roasted hummus
Ollie's fuel food veggie bake
OIiver McCabe book

Nutritionist Oliver McCabe has been serving incredibly healthy food at his Select Stores in Dalkey and with the release of his debut book, we can all now enjoy making his creations

Ultimate falafel wraps with Mediterranean roast veggies and roasted hummus

Makes 6

Ultimate falafel wraps with Mediterranean roast veggies and roasted hummus

You will need

For the falafel

1 x 400g can of chickpeas

50g red onion, finely chopped

25g fresh flat-leaf parsley

20g fresh coriander

50ml water

1 tbsp freshly squeezed lemon juice

2 tsp ground cumin

1 tsp ground turmeric

1 tsp Himalayan fine rock salt

100g wholemeal spelt flour

Rapeseed oil, for frying

For the roast Mediterranean vegetables

½ small red onion, chopped

½ medium courgette, quartered and cut into bite-size chunks

¼ medium red pepper, chopped

¼ medium yellow pepper, chopped

3 sun-dried tomatoes, finely chopped

3 Kalamata olives, stoned and finely chopped

1 handful of fresh baby spinach

2 tbsp balsamic vinegar

1 tbsp extra virgin olive oil

½ tsp Himalayan fine rock salt

1/8 tsp freshly ground black pepper

For the coriander hummus

1 x 400g tin of chickpeas, rinsed and drained

30g fresh coriander, finely chopped

Juice of ½ lemon

35ml water

35ml extra virgin olive oil

3 tbsp light tahini

¼ tsp Himalayan fine rock salt

Salad leaves, to serve

Tortilla wraps, to serve


Preheat the oven to 180°C/gas mark 4/350°F.

To make the falafel, rinse the chickpeas and drain them well. Combine all the ingredients except the flour and oil in a food processor and mix until you have a dough. Use a spatula to scrape it into a large bowl, then add the flour and stir until thoroughly combined. Roll between the palms of your clean hands into small balls.

Heat some rapeseed oil in a heavy wok or frying pan over a medium heat. Fry the falafel in batches for 15 minutes, turning often while they're frying so that all the sides are golden. Add a little more oil if needed. Place the cooked falafel on a plate lined with kitchen paper to soak up any excess oil.

To make the roast vegetables, place all the vegetables on a large baking tray or roasting tin and toss with the balsamic vinegar, oil, salt and pepper. Cook for about 20 minutes, until cooked through. Set aside.

To make the hummus, blend all the ingredients in a high-power blender until smooth.

To assemble, start by arranging a selection of your favourite salad leaves on the bottom of each tortilla wrap so that it covers half the tortilla, leaving a small gap at the bottom. Next, arrange the vegetables in a line along the salad leaves. Place three or four falafel on top of the vegetables, then spoon over a generous amount of hummus.

Fold in the left- and right-hand sides of the tortilla, then bring the bottom of the tortilla up over the two sides that have already been folded in. Using your thumbs, and keeping the sides and bottom rolled up, roll the main part of the tortilla towards the top so that it starts to form the wrap and keep everything tightly packed together. Once completely rolled, cut at a diagonal with a sharp knife.

Ollie's fuel food - veggie bake

Ollie's fuel food veggie bake

I love using layers of grains and vegetables when creating our popular vegetarian and vegan bakes for the deli. You could also add cooked marinated chicken, fish, lamb or beef as a layer to this dish if you like. High in plant protein, dietary fibre, essential fats and vitamin C.

Serves 2

You will need

800ml water

2 low-salt, yeast-free, gluten-free vegetable stock cubes

200g brown lentils, washed and rinsed

200g millet, washed and rinsed

200g baby spinach

200g sweet potato, peeled and cubed

1 tbsp harissa paste

1 tsp ground turmeric

2 tbsp rapeseed oil

150g onions, diced

150g red peppers, diced

2 large cloves of garlic, minced


Preheat the oven to 180°C/gas mark 4/350°F.

Boil the water and add the vegetable stock cubes. Stir to dissolve and leave to one side.

To begin with, you need three medium saucepans. In the first saucepan, cover the lentils with 400ml of the vegetable stock. Simmer for 25 minutes, until the stock has been soaked up and the lentils have collapsed. Add some more water and continue to cook for 10 minutes more, until the lentils are cooked through. Drain off any excess water in a colander or sieve and set aside.

Another saucepan is for the millet. Again, add 400ml of the vegetable stock and simmer for 15 minutes, until the stock has been soaked up by the millet. Add some water and continue to cook for 5 minutes more, until the millet is fluffy. Drain off any excess water in a colander or sieve and set aside. While the millet is cooking, use a sieve to steam about 50g of the baby spinach over the saucepan. This will take 5 minutes. Set aside.

The last saucepan is for the sweet potatoes. Cover them with hot water and simmer for about 20 minutes, until soft. Drain and place the sweet potatoes back into the saucepan. Mash with the harissa paste and turmeric until you have a thick purée.

Now heat 1 tablespoon of the oil in a wok over a medium heat. Add the onions, peppers, the rest of the baby spinach and the garlic. Sauté for 5 minutes, until the vegetables are soft. Add a little water to the base of the wok if it looks too dry. Remove from the heat once the vegetables are soft.

This is the fun part: layering. Grab a medium-sized deep baking tray or dish and grease with the remaining tablespoon of oil. Add the millet as your base, using a spatula or wooden spoon to flatten it. Next add the vegetable mix on top of the millet, again flattening it. (This is where you could add some meat or fish if you wanted to as the next layer.) Add the lentils and flatten them, then top it off with the lightly spiced sweet potato mash. As you do so, mix the steamed baby spinach on top and create your own design.

Finally, pop the dish in the oven for 20 minutes, until the top is toasty. Cut servings with a large knife and serve with a spatula. It's beautiful with a salad of your choice.

Eggcado - eggs with avocado and chives

This is derived from a recipe my mum made us on Sunday mornings. It's our customers' favourite breakfast at Select Stores, especially Mary Kingston, who gave it the name Eggcado. It's tasty, filling and light. High in protein, dietary fibre and essential fats. Low GL.

Serves 1

You will need

2 eggs

1 tsp extra virgin olive oil

Himalayan fine rock salt and pepper

1 medium, ripe avocado, peeled and stoned

1 slice of spelt bread

Pinch of minced fresh chives


Bring plenty of water to boil in a medium saucepan. Put the eggs into the hot water, reduce the heat to a simmer and cook for about 8 minutes, until they are hard-boiled. Place the boiled eggs in a sieve and rinse under cold running water, then peel the eggs quickly. Mash the peeled, boiled egg with the olive oil and some salt and pepper in a small bowl. Add the avocado and mash until it's quite smooth but still has a slightly chunky texture.

Toast the spelt bread and slice into soldiers. Serve the mashed egg in a small cup and sprinkle the chopped chives on top. Set the cup on a plate and serve the toast soldiers alongside.

Chickpeas are a low-fat, high-protein food and work very well with food combining, so you feel fuelled and complete. You should always rinse chickpeas to eliminate any residue from the can or jar. High in dietary fibre and manganese and with a low GL, these are the best wraps in town, perfect for when the match or game is on!

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