Creamy mushroom Stroganoff linguine


This is so incredibly tasty and a total crowd pleaser – we adore this recipe! We use a lot of the traditional ingredients in a stroganoff sauce to build lots of flavour in our vegan take, like white wine, onions ,coconut cream and mustard.

25 minutes

Serves 4

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Ingredients
 

  • 300 g Mushrooms – Chestnut
  • 1 large Red onion – approx 150g
  • 3 cloves Garlic
  • 60 ml White wine
  • 1 tbsp Tamari
  • 10 g all purpose Flour or cornstarch – 2 tbsp
  • 1 tsp fresh chopped thyme or ½ tsp dried thyme
  • Small bunch flat leaf parsley
  • ½ tsp Paprika
  • 1 x 400g tin Coconut milk – top layer
  • 1 tsp mild Mustard
  • 200 ml Veg stock
  • 1 tbsp Nutritional yeast
  • 250 g Pasta of choice – we like to use linguine

Instructions
 

  • Peel and slice the onions into half moons, slice the mushrooms thinly, peel and finely chop the garlic, pick and chop thyme, pick and chop the parsley
  • Cook the mushrooms and onions in 1 tbsp oil in a large pan on high heat, 5 – 7 minutes until onions are soft and mushrooms are reduced and nicely browned, reduce heat to medium, add garlic and thyme and ½ tsp of salt, stir and cook for 1-2 minutes.
  • Increase heat, Add white wine and allow to evaporate and the alcohol to cook off, around 2-3 minutes.
  • In a large pot of salted water cook the pasta, according to instructions
  • Mix the stock and tamari, add the flour or cornstarch to the stock and whisk smooth. Add to the pan, bring to a simmer, cook for 2-3 minutes stirring until the sauce thickens. Add the coconut milk cream, paprika, nutritional yeast and mustard. Continue to simmer to thicken the sauce.
  • Drain the pasta and add to the pan, coating well in the sauce and mushrooms. Add a generous amount of parsley and freshly ground pepper to taste. Taste and adjust the seasoning to your liking
  • Divide into bowls and serve with crunchy garlic bread and your favourite salad.

Nutrition

Calories: 501kcalCarbohydrates: 61gProtein: 14gFat: 23gSaturated Fat: 19gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 236mgPotassium: 727mgFiber: 4gSugar: 6gVitamin A: 152IUVitamin C: 7mgCalcium: 51mgIron: 5mg

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If you are looking for support to reach your happy shape check out of happy shape course with a weight loss doctor and a dietician link to learn more here

 

Here are some of our favourite treats to serve with this Creamy mushroom Stroganoff linguine
(these are not low in fat!)

The Happy Pear Podcast

What are the characteristics of a great leader? Are you born with it, or can it be taught? 

From the moment she entered the studio filling the space with warmth; to the leadership roundtable she facilitated at the end, Joanne oozed passion for people and creating a nation of leaders “of good character”.

Episode 20 – Joanne Hession

Today, Joanne is dedicated to her social enterprise LIFT, which strives to create positive change in Ireland through values-based leadership. With over 30,000 people doing LIFT roundtables since inception 4 years ago, LIFT is the most inclusive positive leadership initiative ever seen in Ireland.

Starting as an entrepreneur at the age of 27, Joanne founded two businesses of her own: The Entrepreneurs Academy and QED The Accreditation Experts. 

What else? From speaking at TEDx and authoring the best-selling “Don’t Get A Job Build A Business”, to spending being elected a Council member of the Dublin Chamber, Joanne has also lived a rich professional life away.

We are very grateful for the wisdom, lessons and kindness Joanne gifted us and believe that anyone striving to be a better leader will benefit from this conversation!

A great episode! Enjoy!

Enjoy!

Lots of Love,

Dave & Steve x

Available now from all good podcast providers:

listen on spotify

This May 30th join us on The Happy Shape Challenge! One month, where we all begin together, guided by Dave, Steve, Dr Sue and Rosie through constant live Q&A’s. Come join us and find out more on how you can feel healthier and happier while maintaining your happy shape! Follow this link for more information: thehappypear.ie/happyshape

Pre-order our new book The Veg Box Now!

Produced by Sara Fawsitt and Sean Cahill

Easy poke bowl for weight loss in 5 mins


This is a wonderful dish packed full of flavour, low in fat and super easy to make, its ideal for anyone wanting to stay in shape

5 minutes

Serves

Watch Video

Ingredients
 

  • 250 g Precooked brown rice
  • 100 g Sauerkraut
  • 300 g Tempeh
  • 6 tbsp sweet chilli sauce
  • 2 tbsp tamari
  • ½ thumb sized piece of ginger
  • 1 clove garlic
  • Red onion
  • 50 ml rice vinegar
  • ½ a Cucumber
  • Coriander
  • 5 cherry tomatoes
  • 1 tin of kidney beans 400g
  • ½ cucumber

Instructions
 

  • First step let’s pickled the red onion, peel and slice the red onion into thin strips. Add a mug along with the rice vinegar and fill with water until the onion is submerged. Leave to pickled while you make the rest of the dish.
  • Boil the kettle and in a bowl add the rice to the boiled water to leave to heat up.
  • Heat a non-stick frying pan on high heat. Drain and rinse the beans.
  • Slice the tempeh length ways in half and then slice across to give you 4 triangle shaped pieces. Peel and dice the garlic and ginger. Once the pan is hot add the tempeh and fry on each side for approx 2 mins, once it is starting to sear or brown on each side add the sliced garlic and ginger along with the tamari and the sweet chilli sauce, mix the sauce around and turn the tempeh so that the sauce is well distributed. Remove the tempeh from the pan and add the beans and leave to heat up.
  • Slice the cherry tomatoes and the cucumber.
  • To plate up, drain the rice and divide between 2 bowls, divide up the sauerkraut, the cucumber, tomatoes, add 2 pieces of tempeh to each plate, garnish with some pickled red onion and add half the beans to each plate.
  • Garnish with some micro green or greens of choice
  • enjoy!

Video

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Easy poke bowl for weightloss in 5 mins

This easy poke bowl for weight loss is so tasty and only takes 5 mins to make and is low in fat – its perfect for anyone who wants to stay in shape and eat a delicious meal. In the video 2 of us cooked in 5 mins so it might take you 10 mins.

Prep time : 5 mins | Cook time : 5 mins | Total time 5 mins Makes: 2 Servings | Difficulty: Easy

For this easy poke bowl for weightloss in 5 mins we use precooked brown rice but replace with quinoa or your favourite grain of choice. If you cant get tempeh just replace with tofu or even oyster mushrooms.

If you are looking for support to reach your happy shape check out of happy shape course with a weight loss doctor and a dietician link to learn more here

 

Here are some of our favourite treats to serve with this Easy poke bowl for weight loss in 5 mins that is low in fat (these are not low in fat!)

High protein bowl for weight loss – 5 mins


A super tasty meal that is really quick to whip up with lots of fresh flavours, that also happens to be low in fat and high in protein. This meal is oil free so lower in calories and ideal for weight loss. It is great for anyone who wants to lose weight or build muscle.

5 minutes

Serves 2

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Ingredients
 

  • 200 g pack of pre-cooked quinoa
  • 1 x 400g tin of black beans
  • 8 Cherry tomatoes
  • 1/2 ground coriander
  • Juice of 1/2 lime
  • 2 fresh radishes
  • 1/2 ripe avocado
  • 1 x 200g block of firm tofu
  • 2 Tbsp Tamari/soy sauce
  • 2 Tbsp nutritional yeast
  • 1 Tbsp sesame seeds
  • 1 Tbsp of pumpkin seeds
  • Fresh herb of choice/micro greens to garnish

Instructions
 

  • Put a non stick pan on a high heat.
  • Chop the block of tofu into small cubes.
  • Add the sliced tofu to the pan and cook for 4 minutes stirring regularly. When it starts to stick to the pan ‘deglaze’ the pan by adding a couple of tablespoons of water and incorporating the flavour. Steam should rise when you deglaze the pan which will help cook the tofu.
  • Drain and rinse the beans. Add them to a bowl along with the ground coriander and the juice of 1/2 lime. Slice the cherry tomatoes in two and add them to the beans and mix well.
  • Time to pimp out your bowls – presentation is important in this dish so take your time and do your best to make your bowls look pretty.
  • Divide out the pre-cooked quinoa between 2 wide bowls. Divide the bean mix between both bowls. Slice the radishes into thin circles and divide them between both bowls. Spoon out the avocado half onto a chopping board and slice into strips and divide between the 2 bowls.
  • Add the tamari, the nutritional yeast, sesame and pumpkin seeds to the cooking tofu. Stir to incorporate it all and cook for a further minute and then turn off.
  • Top each bowl with the tofu.
  • Garnish with some chopped herb of choice or micro greens.
  • Enjoy!

Nutrition

Calories: 1322kcalCarbohydrates: 162gProtein: 77gFat: 44gSaturated Fat: 6gPolyunsaturated Fat: 17gMonounsaturated Fat: 18gTrans Fat: 1gSodium: 2301mgPotassium: 3042mgFiber: 28gSugar: 9gVitamin A: 843IUVitamin C: 43mgCalcium: 339mgIron: 19mg

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High protein bowl for weight loss – 5 mins

This high protein bowl for weight loss only takes 5 mins to make and is low in fat – its perfect for anyone who wants to stay in shape and eat a delicious meal. In the video 2 of us cooked in 5 mins so it might take you 10 mins.

Prep time : 5 mins | Cook time : 5 mins | Total time 5 mins Makes: 2 Servings | Difficulty: Easy

For this High protein bowl for weight loss only takes 5 mins to make. We use some pre cooked quinoa as it has a full spectrum of amino acids, the tofu and added pumpkin seeds brings more protein to this meal. If you cant find quinoa just replace with your favourite grain of choice.

if you do want to make it lower in fat just leave out the avocado. hope you enjoy! If you are looking for support to reach your happy shape check out of happy shape course with a weight loss doctor and a dietician link to learn more here

 

Here are some of our favourite treats to serve with this High protein bowl for weight loss

The Happy Pear Podcast

This week we have the wonderful Dr Sue Kenneally with us, the weight management specialist!

A General Practitioner, nutritionist and co-founder of the British Society of Lifestyle Medicine. Dr Sue sits on the board of Plant Based Health Professionals UK and is SCOPE certified in obesity management, working with the University of South Wales in the study of weight management.

Episode 19 – Dr Sue Kenneally

We have known Sue for years, having first met her at The Plant-based Doctor Conference in London where we connected immediately. Aside from her qualifications, Sue’s deep understanding of the difficulties of weight  management comes from her own personal experience as well as her empathetic nature, “I am not naturally slim myself, I have to work hard to maintain my own weight, and I know that the challenge is real!”

After our first encounter in London, we kept up our friendship which eventually blossomed into The Happy Shape Course! A 4 week course where along with Dietician, Rosie Martin, and PT, Zanna Van Dijk, the five of us take on what it truly means to have a happy shape, through education, movement, sleep, food, nutrition, community and most importantly having fun! We debunk the myths, ensure you are never hungry or lacking in delicious food and connect you with a group of like minded people so you forever feel supported.

“Getting someone to change their relationship with food is like getting someone to change their relationship with any addictive substance. The only difference is if I am dealing with a heroin addict I can tell them to stop taking heroin and support them to do that, but I can’t tell someone who is addicted to food to stop eating…”

In this episode, Dr Sue takes us through the most common mistakes people make for weight management, the differences between men and women, why calorie counting is pointless, and practical tips you can apply now.

A great episode! Enjoy!

Enjoy!

Lots of Love,

Dave & Steve x

Available now from all good podcast providers:

listen on spotify

This May 30th join us on The Happy Shape Challenge! One month, where we all begin together, guided by Dave, Steve, Dr Sue and Rosie through constant live Q&A’s. Come join us and find out more on how you can feel healthier and happier while maintaining your happy shape! Follow this link for more information: thehappypear.ie/happyshape

Pre-order our new book The Veg Box Now!

Produced by Sara Fawsitt and Sean Cahill

Easy vegan tacos


Super tasty low fat, easy vegan tacos that take 5 mins to make – these are epic and a real crowd pleaser! They might take you 10-15 mins as there were 2 of us when we filmed the video but either way they are quick, tasty and incredibly delicious as well as healthy!

5 minutes

Serves 2

Watch Video

Ingredients
 

  • Whole Wheat tortillas 300g slice into small 8-9cm circles
  • 150 g Oyster mushrooms
  • 1 tin of Black beans
  • 10 Cherry tomatoes
  • 2 tbsp tamari/ soy sauce
  • 3 Scallions or green onions
  • 1 clove of garlic
  • 1 x lime
  • 200 ml natural soy yogurt
  • 15 g fresh coriander/ cilantro
  • 1 Red onion
  • 50 ml white rice vinegar or apple cider vinegar
  • 1/2 tsp black pepper
  • 1/2 tsp smoked paprika
  • 1.5 tsp ground cumin
  • Chilli flakes to serve

Instructions
 

  • First let’s pickle the onions. This will bring out the bright pink colour and soften the raw onion taste as well as give a nice acidity to the tacos. Peel and slice the red onion into long thin slices. In a glass add the sliced onion along with the vinegar and fill the remaining space with water so that the onions are submerged and leave to sit to pickle.
  • Finely dice the coriander including the stalks
  • Slice the scallions, quarter the cherry tomatoes and finely slice the mushrooms into small bite sized pieces
  • Drain and rinse the black beans
  • Mix the soy yoghurt with half the diced coriander and the juice of 1/2 lime and mix well, this is to function like a healthier sour cream.
  • Heat a non stick wide bottomed pan on high heat
  • Add the scallions and the black beans and cherry tomatoes and pinch of salt a fry,
  • Slice the garlic finely and add to the pan
  • Fry to 2-3 mins stirring regularly
  • Add the spices and tamari and mix well and turn off the heat, taste and adjust the seasoning to your liking.
  • To plate up, use a muffin tray to hold the tacos while you fill them.
  • Add a tbsp of the yoghurt coriander mix
  • A generous spoonful of the mushroom black bean mix
  • Top with some pickled red onion and some chopped coriander
  • Enjoy!

Nutrition

Calories: 172kcalCarbohydrates: 31gProtein: 10gFat: 3gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 1056mgPotassium: 795mgFiber: 6gSugar: 12gVitamin A: 1423IUVitamin C: 52mgCalcium: 211mgIron: 4mg

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Easy vegan tacos

These easy vegan tacos are low in fat and yet so tasty – ideal for anyone wanting a quick meal that is healthy and genuinely tasty. For a gluten free version just use corn tortillas or even a gluten free version

Prep time : 5 mins | Cook time : 5 mins | Total time 10 mins Makes: 2 Servings | Difficulty: Easy

We made up this recipe for easy vegan tacos in 5 mins to show how quick and accessible healthy food can be. We run our Happy Shape Challenge which we partnered with a Doctor and Dietician to help people lose weight and gain health. These easy vegan tacos are low in energy density and high in fibre meaning they are ideal for anyone wanting to lose weight or get a little healthier.

If you cant get soy yogurt just place with coconut yogurt or similar yogurt, just be mindful that coconut yogurt typically have a fat content of approx 10% versus soy yogurt normally has a fat content of approx 1%. If you dont like mushrooms you could replace with some finely sliced tofu, the reason you slice it finely is to ensure that it also cooks quickly

 

Here are some of our favourite lower fat quick meals

Here is a collection of weight loss recipes that are all plant based, vegan and suitable for anyone who wants to lose weight or sustain a healthy weight. All of these recipes are naturally low in fat, low in calories while being high in fibre, packed with nutrition and oil free. These are some of the most popular recipes from our Happy Shape Course and all recipes have been checked by our dietician. All these recipes are whole food plant based so are naturally high in fibre so fill you up and nourish your microbiome as they have a diversity of plant based ingredients. Please let us know which you enjoy most!

Easy Cheesy Mexican Enchiladas

An easy to make family favourite in our houses! The tortillas are filled with a delicious tomato and bean sauce, and baked in the oven and served with a rocking cashew cream.

Total Time Needed: 15 Mins

Difficulty: Easy

Poke bowl

A poke bowl is a wonderfully colourful meal served in a bowl and combines many textures and flavour profiles to bring a really delicious and healthy meal.

Total Time Needed: 15 Mins

Difficulty: Easy

Hearty Italian Veg & White Bean Soup

This is a really hearty chunky soup packed full of flavour. We love a good wholesome chunky soup, particularly one that walks the line between a soup and a stew, which one might even call “stoup”.

Total Time Needed: 50 Mins

Difficulty: Easy

Easy Vietnamese Coconut & Tempeh Curry

This is a deliciously simple curry! Tempeh is a fermented soybean block. We know this is not a very appealing description, but when prepared right, tempeh tastes like sausage or chorizo; meaty and substantial! It is not as readily available as tofu but can be found in most good health stores. you can simply replace tempeh with Tofu

Total Time Needed: 25 Mins

Difficulty: Easy

Chia Seed Pudding

A super tasty breakfast that Dave & Steve both eat most mornings. Chia seeds are packed with fibre, protein and are a good source of omega 3’s. Topped with lots of fresh fruit this is a mighty way to start the day!!

Total Time Needed: 12 Mins

Difficulty: Easy

Tasty Vegan Pate

This is so good, pate was always one of Steve’s favourite foods, he hadn’t eaten it in over 20 years and this was just perfect so like the real thing – takes 20 mins to make, is much healthier than the traditional pate and is so tasty!

Total Time Needed: 20 Mins

Difficulty: Easy

Easy Balti Curry

Pumpkin and squash are in season here in Ireland, and with the cosy weather of Autumn beginning, this is an easy quick recipe for a delicious Balti curry with chickpeas or your favourite beans of choice. The name Balti comes from the little metal Balti dish these curries are served in but you can use a saucepan or wide bottomed frying pan.

Total Time Needed: 20 Mins

Difficulty: Easy

Sundried Tomato and Basil Pasta Alfredo Pasta

Alfredo is traditionally made with lots of butter and parmesan cheese but we wanted to create an easy delicious creamy vegan version of the famous italian pasta dish for when you are craving a creamy pasta. Total comfort food! We added some sundried tomatoes and basil to our creamy cashew sauce too, Enjoy!

Total Time Needed: 10 Mins

Difficulty: Easy

Jackfruit Ragu

Braised Jackfruit in rich tomato sauce with tagliatelle and a subtle fennel background note to give a juicy aniseed bite. This is a beautiful vegan version of the wild boar ragu that is quick to make and super tasty

Total Time Needed: 20 Mins

Difficulty: Easy

Easy Creamy Roasted Red Pepper Pasta

So easy and tasty – the addition of the roasted red peppers add a lovely sweetness and slight charred note that goes so well with the wholemeal pasta. This has it all creamy, pasta deliciousness! Add any cooked veg you like to bulk this out

Total Time Needed: 10 Mins

Difficulty: Easy

Easy Creamy Brocolli & Mushroom Pasta

This recipe is the perfect example of synergy where the sum of the parts are greater than apart. Looking at this recipe it seems very simple but the result is a super tasty creamy pasta dish that is a family favourite. It makes a perfect bowl of comforting goodness!

Total Time Needed: 15 Mins

Difficulty: Easy

Oil Free Mushroom Pasta

Easy to make, really simple and super tasty, this creamy, fried mushrooms pasta is well worth making! This recipe is oil free and from our Happy Shape Club which is our 12 week no calorie counting, no portion control course to help you to become happy with your shape. The method below is slightly different to the video, both methods work fab.

Total Time Needed: 15 Mins

Difficulty: Easy

South Indian Potato & Lentil Curry

This is super rich curry with a really well rounded flavour profile. We love it and we really hope you enjoy it!

Total Time Needed: 35 Mins

Difficulty: Easy

5 Minute Weightloss Dahl

This is a low calorie, super easy Dahl. It is one of our most popular recipes! Enjoy served with toasted pitta breads and some brown rice 🙂

Total Time Needed: 5 Mins

Difficulty: Easy

No Oil Carbonara

This a fabulous low fat dinner bursting with flavour. This make a wonderful weekly dinner for any pasta lover.

Total Time Needed: 15 Mins

Difficulty: Easy

Oil Free Thai Yellow Curry

Give this simple, easy Thai curry recipe a go. Being oil free it’s great for anyone trying to lose weight!

Total Time Needed: 15 Mins

Difficulty: Easy

Mexican Stuffed Sweet Potato Skins

Very tasty and satisfying dinner that will brighten up your evening and fill your kitchen with a sweet Mexican style smell! These are high in nutrition while being low in calories and super tasty. We have added a cashew cream to the written recipe which just adds another more indulgent quality which is not in the video but either way they are delicious!

Total Time Needed: 50 Mins

Difficulty: Easy

The Happy Pear Podcast

“It’s embarrassing to say: “I was the victim of abuse. I was the victim of domestic abuse.”

As a child her home meant violence, her security and safety was the streets – school did not understand her and wanted to punish her – she moved from one abusive relationship to the next one resulting in such physical damage it caused the death of her unborn child. Drugs and alcohol became her only companions, “I had burnt my life to the ground, I would ruin everything I touched because I wasn’t able to be myself, to be honest with myself.”

At the age of 25 something happened which changed her life…

Episode 18 – Jen Healy

Jen Healy is a qualified neuroscience life coach, Yin yoga teacher, and cacao facilitator.

Her difficult past has shaped her into the powerful, and inspiring woman she is today. With over 13 years of experience working frontline in addiction, homelessness and mental health, “I’ve had the privilege to work with some of the most complex cases as part of a multi-disciplinary team including GPs involuntary admissions team and the Resettlement team for the National Forensics Hospital (Central Mental hospital)”

Jen came down to the studio and brought a bar of “only female touched” cacao, “honing in on the feminine energies”. We sat in a circle, whispered our intentions as we sipped on the delicious warming drink – would you believe, this was our first cacao ceremony?! We might be enthusiastic vegan yogis but the thought of cacao ceremonies had even been too much for us.

We continued to sit and talk for nearly 2 hours during which Jen brought us through her challenging past, and the fundamental moments that has shaped her into being the woman she is today. Through all the depths of what she has been through has blossomed this wisdom, love, generosity, and the capacity to make others feel the emotions of what she and even others have gone through.

“She said: “Jen, victims don’t recover”, and I thought the neck of her! Who does she think she is?! I was fuming but I knew in my gut, this bitch is right… I felt like she had a shotgun of truth and I didn’t want to hear it… “The world owes me I have been wronged” – It was exactly what I needed.”

Jen has a charm and charisma that draws you in, she wears her vulnerability with pride allowing you to feel totally at ease and trust in her company. A powerful conversation that will bring tears to yours eyes, moments of laughter and leave you feeling warm.

Enjoy!

Lots of Love,

Dave & Steve x

Available now from all good podcast providers:

listen on spotify

To find out more about Jen and her work visit her site: https://jenhealy.ie/

Or check out her instagram: @yinyogajen

Pre-order our new book The Veg Box Now!

Produced by Sara Fawsitt and Sean Cahill

Kale pesto pasta


Here is a delicious recipe for a simple kale pesto pasta. This works great with kale or with any green leafy cabbage also,  such as york, savoy or also kavalo nero or dinosaur kale. We like to use wholemeal spaghetti for this. To make it lower in fat just use 75ml of water and 75ml of oil instead of the 150ml of oil in the recipe below

15 minutes

Serves 4

Watch Video

Ingredients
 

  • 300 g dried Spaghetti
  • 1 large/2 small cloves of garlic
  • 100 g cashew nuts or pine nuts
  • 150 ml olive oil or sunflower oil
  • 100 g kale/green leafy cabbage
  • Juice 1 lime
  • Chilli flakes to serve optional

Instructions
 

  • Using a knife or your hands remove the tough centre stalk of the kale/cabbage and roughly chop the leaves.
  • Put a large pan of salted water onto a boil, once it is boiling, add the pasta and cook as per the instructions on the back of the packet, put the kale in a steamer of just on top and cook until the pasta is cooked. Then remove the kale and set aside and drain the pasta ensuring to keep a little of the starchy pasta water. Rinse the pasta and put it back in the pan (off the heat).
  • While the pasta is cooking Put a frying pan on a medium heat (ensure it is dry) and add the cashew nuts, toast them for about 5-7 minutes stirring occasionally until they start to golden and their delicious smell starts to permeate your kitchen! Remove and set aside
  • Peel the garlic and add to the food processor along with the toasted cashew nuts, the oil, 3/4 tsp of salt, juice of 1 lime, 50g of the steamed kale and blend in the food processor until smooth. Taste and season with more salt or lemon juice if you think it needs it.
  • Put the pan with the pasta back on the heat, add the pesto and mix it through, if you want to make your sauce looser just add a few tablespoons of the pasta water and mix it through. Heat everything up to temperature.
  • Serve topped with some chilli flakes if you like a bit of spice! Enjoy!

Nutrition

Calories: 741kcalCarbohydrates: 65gProtein: 16gFat: 50gSaturated Fat: 7gPolyunsaturated Fat: 6gMonounsaturated Fat: 33gSodium: 23mgPotassium: 417mgFiber: 2gSugar: 2gVitamin A: 2498IUVitamin C: 24mgCalcium: 104mgIron: 5mg

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Kale recipes and cabbage recipes

Here are 3 easy to make kale recipes and cabbage recipes to show the versatility and ease of cooking with kale and cabbage can be. We make a kale pesto pasta, an asian style charred teriyaki cabbage and delicious kale crips. These are all so tasty and easy to make.

Prep time : 10 mins | Cook time : 45 mins | Total time 55 mins Makes: 10 Servings | Difficulty: Medium

Kale is one of our favourite veg and is the no 1 food on the nutrient density aggregate index as its so packed full of nutrients. Both kale and cabbage are from the brassica family and can have a sulphur like note to them that can mask as bitterness. In these kale recipe and cabbage recipe we really focus on elevate these veg so that they taste fantastic and that everyone wants to eat more of these nutritious power houses!

The kale pesto is so easy to make, use wholemeal pasta as it will be higher in fibre and better for you and to make it lower in fat just substitute half the oil with water so that you use 75ml of water and 75ml of oil thus reducing the added oil by 50%. All our kids love this dish as its super tasty, simple and no one knows that they are eating kale! The Asian style charred cabbage dish is Steves favourite way to eat cabbage – its quick so tasty and really shows how delicious cabbage can be. Lastly the kale crisps might sounds a little far fetched but they work wonderfully and really make kale taste so good!

 

Some serving suggestions for these Kale recipes

Kale Crisps


Tasty, crunchy and nutritious and crisp like yet they are made of kale! Worth trying!

20 minutes

Serves 2

Watch Video

Ingredients
 

  • 1 head of kale approx 100g stalks removed
  • 2 tbsp olive oil
  • ½ tsp smoked paprika
  • 1 tbsp tamari / soy sauce
  • ½ tsp cayenne pepper
  • generous sprinkle of salt

Instructions
 

  • Method:
  • Preheat the oven to 100C
  • Remove the kale leaves from the thick central stalks. Give them a thorough wash and dry.
  • Add the olive oil and massage it right through all of the kale, ensuring to coat each leaf. Add the spices and tamari and mix right the way through ensuring to be evenly spread.
  • Lay out the leaves on a baking tray and put them in the oven.
  • Bake in oven for 15-20 minutes,  until nice and crispy.
  • Half way through cooking time, take out the kale and give it a good mix around to ensure your chips are all crisping up evenly.
  • Leave chips to cool for 3 minutes. These are best eaten when they are fresh out of the oven but they can be stored in an air-tight container for 2-3 days.
  • Beat the bloat: These are easy on your digestion.

Nutrition

Calories: 134kcalCarbohydrates: 1gProtein: 1gFat: 14gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 10gSodium: 506mgPotassium: 60mgFiber: 1gSugar: 1gVitamin A: 1004IUVitamin C: 6mgCalcium: 18mgIron: 1mg
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The Happy Pear Podcast

Dr Julie Smith is on a mission to make mental health education accessible to all! To help as many people as she can to thrive, by making top-quality mental health education readily available online, so even those who cannot access therapy can get off to the best start in their recovery journey.

Dr Julie is a clinical psychologist, online educator, blogger, and owner of a private practice in Hampshire, England. She is also the best-selling author of the book “Why Has Nobody Told Me This Before”.

Episode 17 – Dr Julie Smith

Dr Julie’s short punchy social media post has caught the attention of many followers as she distills serious topics into bite-sized, motivational and visually entertaining snippets.

We really enjoyed speaking with Julie, her message is clear, she is not trying to reinvent the wheel with some amazing hack to mental health, it is in her ability to make important information relatable and tangible. We all want that pill to make us better but sometimes what we really need is staring right in front of us!

From dealing with and managing anxiety, to stress, and critical inner voices, to relationships and external judgements, we talk through many of the challenges we have in todays society and the tools and techniques that can help us navigate through them.

“Your attention is like a spotlight, all these different actors are coming on the stage. You hold the spotlight, you can choose which actor you want to shine it on and which ones you will let pass. Some thoughts will hang around on stage for longer than you wanted them to, but you don’t have to give them the spotlight”

Lots of Love,

Dave & Steve x

Available now from all good podcast providers:

listen on spotify

Read more about Dr Julie’s work and profile here:  https://doctorjuliesmith.com/

Follow her on Instagram to hear her latest updates @drjulie

Pre-order our new book The Veg Box Now!

Produced by Sara Fawsitt and Sean Cahill

Fruit and Vegetable illustration Fruit and Vegetable illustration

Fruit and Vegetable illustration
Photo of one of our cafés
Photo of one of our cafés

The Happy Pear began in our Greystones shop, in 2004. Dave and Steve had a dream of making the world a healthier and happier place, and they started by opening a simple fruit and veg shop in their hometown.

Their passion for plant-based food led them to open the cafe a year later, and now, 14 years on, the shop and cafe continue to be a hub of community, delicious plant-based food, and positivity, for locals and visitors alike.



Photo of our cookbooks
Photo of our cookbooks

Over the past 10 years, Dave & Steve have written 4 International Best Selling Cookbooks. They all focus on turning great produce into great food in the easiest way possible. Our cookbooks are full of irresistible recipes for everything from breakfasts, lunches, dinners, cakes, sweet treats, special occasion splurges and much more!

They are avalaible to order/buy in all good books stores and you can grab a copy online via the link below! Check out our latest book - The Veg Box: 10 Vegetables, 10 Ways. Available to pre-order now from Easons and Amazon using the links at the bottom of the page



Fruit and Vegetable illustration

Tasty wholesome products available in Supervalu, Centra and independent food stores across Ireland


Fruit and Vegetable illustration

We started our 'Happy Heart' course upstairs in our shop, encouraging people to eat more veg and supported them on their journey. The results astoned us, and our students, so much that we wanted to share it with as many people as possible.

Over the past 10 years we have created 7 Amazing Courses with some of the most decorated plant based medical professionals in the worlds!

We have now had over 40,000 people take part with over 90% of our students experiencing one of the following benefits:

Weight Loss   Enhanced Energy Levels

Gut Repair   Improved Heart Health

Mood Increase   Increased Skin Health


David and Stephen Flynn

Weight Loss

Enhanced Energy Levels

Gut Repair

Improved Heart Health

Mood Increase

Increased Skin Health

Our students can access our courses from anywhere in the world and on any device. Spaced out over a 4-6 week period, all the course contents are manageable, easy to digest and amazing fun!


David and Stephen Flynn

Gain confidence in the kitchen & start to cook delicious plant based food

Lower your cholesterol and blood pressure, improve your heart health

Improve your digestion, reduce bloating & boost your immune system

Rediscover your skins health and become confident inside and out

Become confident with your shape & body with no calorie counting

Our new Vegan Baking course! Available worldwide!


Fruit and Vegetable illustration Fruit and Vegetable illustration

Fruit and Vegetable illustration

Some kind words from friends of The Happy Pear made through the years

Russel Brand

Russell Brand

"They are incredible..they are vegan, fit as fiddles & full of joy."

Ella Woodward

Ella Woodward

"These two guys really are the happiest guys on the planet."

Jamie Oliver

Jamie Oliver

"These lovely boys always create incredible tasty food!"

Joe Wicks

Joe Wicks

"They are great people, who make unbelievable food."


Fruit and Vegetable illustration
David and Stephen Flynn

The Happy Pear started out back in 2004 with Steve, Dave, a tiny shop and a dream of helping people to eat more veg!

Fast forward 15 years, The Happy Pear now consists of over 40 products, a suite of online courses, our café and shop in Greystones, Wicklow, a range of cookbooks, a farm, a roastery and a community of over 1 million people living healthier!

The mission is still the same, to create a healthier happier world and build community!


David and Stephen Flynn

Weekly portion of plant-powered recipes, podcast & book recommendations,
healthy lifestyle inspiration and exclusive banging discounts.