Grain-free dinner

French beans with kale, chicken with spinach, mushrooms

If you are trying to avoid having grains at dinner this would be a satisfying meal to have!

I have not used any kinds of grains and instead focused on the protein and vegetable carbohydrates nutrients.

This recipe includes :

Free range chicken – hormone and antibiotic free protein that is essential for our bodies – it is needed for tissue repair, is in enzymes that facilitate vital chemical processes in our bodies. Nine of the essential components of protein called amino acids must come from food. According to the US National Academy of Medicine you require to have 7 gms of protein for every 20 pounds of body weight daily

Spinach – low in carbohydrates as it is mainly fibre. It is rich in vitamins like:

  • Vitamin A which is essential for , Vitamin C that is a powerful antioxidant that enhances immune function,
  • Vitamin K1 which is essential for blood clotting,
  • Folate which is vital for pregnant women for cellular development
  • Iron which is helps make haemoglobin, that carries oxygen to your body’s tissues
  • Calcium which is important for bone health and it also helps in the working of the muscles, nervous system and heart

It is also replete with minerals like :

  • Potassium which helps with muscle contractions, nerve signals, reduces blood pressure, water retention, can prevent against strokes, osteoporosis and kidney stones
  • Magnesium is essential for muscle maintenance, healthy nerve function, enhancing our immune system, aiding in maintenance of strong bones

Ingredients:

Free range chicken breasts – 600 gms

Frozen organic spinach – 1 cup

Sundried tomatoes – 1 1/2 tbsps

Capers – 1 tbsp

Cumin seeds – 1 tsp

Dry chilli flakes – 1 tsp

Garlic cloves – 4

Olive oil – 2 tbsp

Sea salt – 1 tsp

Method:

1.Slow cook the garlic cloves and cumin seeds in olive oil for 5 mins till golden

2. Cook spinach in this oil and then add capers, sundried tomatoes, chilli flakes and sea salt – just for 2-3 mins and then pour this mixture over the chicken breasts

3. Grill the chicken with all of above for 20 mins

Chicken, spinach, capers and sundried tomatoes

As side dishes you can make a tasty lightly cooked Fine green beans with Kale and Shiitake mushrooms.

Ingredients for the beans and kale :

Fine green beans – 2 cups

Kale – 2 cups

Garlic pods – 4

Whole Red chilli – 2

Sea Salt – 1/2 tsp

Cracked black pepper – 1/2 tsp

Basil leaves – 2 – 3

Olive oil – 1 tbsp

Method:

1.Heat the garlic pods on low fire in the olive oil

2. Add in the fine beans, kale, basil, whole red chillies

3. Sprinkle Salt and black pepper

4. Cook for 5 mins and serve

Green beans and kale

Ingredients for the mushrooms :

Shiitake mushrooms – 2 cups

olive oil – 1 tbsp

Garlic pods – 1

Organic Soy sauce – 1 tbsp

Cracked black pepper – 1/2 tsp

Red chilli flakes – 1/2 tsp

Sautéed Mushrooms

Method:

Stir fry all the ingredients above for 2 – 3 mins and serve.

Enjoy this grain-free yet energy and nutrient rich dinner!

Quinoa salad – a complete meal powered with plant protein!

Quinoa with root vegetables and asparagus

This recipe can be eaten warm or cold. Quinoa (pronounced “keen-wah”) is a seed but, is considered a whole grain which is high in protein and fibre. It is a complete protein as it contains all nine essential amino acids, which our bodies cannot make on their own. To power up this recipe nutritionally with proteins I have also used adzuki beans.

Red Quinoa cooked

For this recipe I chose the red quinoa as I prefer the taste and texture when used in salads. It is useful to know that quinoa comes in different colours including white, black, and red. The most seen variety is the pearl white quinoa which can be used as a great substitute for rice. It has a mild taste but is a complete protein, containing all the nine essential amino acids. It is high in fibre and a great source of calcium, iron, phosphorus, magnesium and manganese. It also cooks quickly. The red variety has a stronger flavour and is nuttier and crunchier to taste. It is great for salads. It takes 3-4 minutes longer to cook but, it too is a complete protein however, it has slightly lower amounts of vitamins and minerals but is higher in fibre. The black quinoa is even higher in fibre however, it takes longer to cook and has a strong taste.

Beetroot, Asparagus and Sweet Potato

The other main ingredients used are :

Beetroot : which is high in fibre but, also rich in Vitamin C, Folate (vitamin B9), Iron, Manganese, Potassium – it lowers blood pressure and increases exercise capacity

Sweet Potato : is a very nutritious food – a great source of fibre and incredibly rich in vitamins like Vitamin A, C, B6 and minerals like Manganese, Potassium, Copper and Niacin. Sweet potatoes are beneficial for promoting gut health and useful for facilitating bowel movements. They have high levels of antioxidants which help prevent free radical damage. Sweet potatoes are also rich in beta-carotene which makes Vitamin A and therefore enhances your vision and also helps boost your immune system

Asparagus : is a another nutrient rich and tasty vegetable. It is high in fibre, a great source for Vitamins A, C, and K and Folic Acid, so a great food to have during pregnancy. Additionally, it is a great pre-biotic, which is food for the good bacteria in your gut and therefore aids in maintaining a healthy gut. It also helps lower blood pressure. Since it has high water content and therefore low calories it enables weight loss

Ingredients :

1 beetroot

2 sweet potatoes

10 stalks of asparagus

1 cup adzuki beans

4 cherry tomatoes

a bunch of parsley

a few sprigs of rosemary

1 small onion

2 garlic pods

1/4 cup of olive oil

1 tbsp extra virgin olive oil

1 tsp sea salt

1 tsp cracked black pepper

Method :

1. Soak the adzuki beans and quinoa overnight

2. Boil the adzuki beans for 30 minutes

3. Boil the quinoa for 15 minutes

4. Put the adzuki beans and quinoa which have been boiled separately, aside to drain the water

5. Chop the beetroot and sweet potatoes into small squares

6. Place the chopped beetroot and sweet potatoes with the whole asparagus stalks in a pyrex dish and pour 2 tablespoons of olive oil over them

7. Sprinkle a pinch of salt and black pepper and chopped rosemary and then grill for 20 minutes at 180 C

8. In the meantime cook the beans with the onion, garlic, olive oil, rest of the salt and pepper on low fire for 5 mins

Cooked adzuki beans with olive oil, onions, garlic, salt and pepper

9. Let the asparagus cool down a bit and then slice them

10. Chop the cherry tomatoes, parsley and rosemary

Chopped cherry tomatoes, parsley and rosemary

10. Mix all the cooked ingredients into a bowl and toss in the parsley and cherry tomatoes and drizzle extra virgin olive oil.

It is now ready to be eaten – enjoy!

Quinoa, adzuki beans, beetroot, sweet potatoes, asparagus, cherry tomatoes, parsley

Creamy Vegan Spinach Sauce

Creamy vegan spinach pasta sauce

My youngest daughter had been given the task to take some wellness related action so she decided to to go vegan for a week! This recipe is inspired by having to produce a menu that would be tasty for her so that she would enjoy this food journey.

The idea of making a creamy pasta came from her and so I had to think of what to do about it. How does one get a creamy consistency in a sauce without dairy! So, after some research I found that you could get a creamy sauce with almond milk and flour and it turned out to be delicious!

In this recipe I have used organic frozen spinach. Spinach is a most nutrient rich food with high amounts of vitamins and minerals and abundant phytochemicals such as carotenoids and flavonoids

Frozen spinach is prepared by blanching spinach leaves for a very short time in boiling water and then immediately placing them in cold water to prevent the spinach leaves from cooking. This way the spinach retains it’s nutritional value and there is least loss of vitamin C. Spinach should be sautéed or steamed and not boiled because in boiling spinach it loses half it’s nutrient content. It is very useful to have organic frozen spinach stocked in the freezer for sauces or even for soups. When using frozen spinach, you can prevent vitamin C from depleting by cooking it directly from the freezer without thawing it first. If you do need to thaw it do save the water in order to keep the vitamin C and other water soluble nutrients, which you can use later for soups.

Ingredients for garlic and chilli infused olive oil:

1. Olive oil – 1/4 cup

2. Garlic pods – 4 (kept whole)

3. Dried whole red chillis – 4

Ingredients for sautéed spinach:

1. Olive oil – 5 tbsps

2. Cherry tomatoes – 4 sliced in half, lengthwise

3. Frozen Spinach – 1/2 cup

4. Shallots – 4 thinly sliced

5. Garlic pod – 1 (chopped into small pieces)

6. Chilli flakes – 1/2 tsp

7. Basil – 1 tsp

8. Himalayan salt – 1 tsp

Ingredients for Creamy Sauce:

1. Organic activated Almond Milk – 1 cup

2. All purpose flour or rice flour – 2 tbsp

3. Himalayan salt – 1 tsp

4. Black pepper – 1/2 tsp

Method :

1. Cook whole garlic pods and whole dried chillis in olive oil on low fire until the garlic is soft and put aside

Garlic and dried chilli in olive oil

2. Add olive oil in a frying pan, sliced shallots, a minced garlic pod and sliced tomatoes

Olive oil, shallots, garlic and tomatoes

3. Add basil, salt and pepper to the pan and cook until the shallots and garlic are soft but not brown

4. Then add the thawed spinach and cook on low fire for 5 minutes

Sautéed spinach and tomatoes in olive oil with garlic and shallots

5. Lastly, add the garlic and chilli infused olive oil to the pan and cook for further 5 mins

6. Mash the whole garlic pods in the frying pan

7. Prepare the sauce

Sauce:

Pour almond milk in a small pan and add the flour, salt and pepper and whisk on low fire till it thickens

8. Then add the sauce in the spinach and cook together for 1 min. Boil pasta separately and then mix the pasta and the spinach sauce. Enjoy!

Vegan Creamy Spinach Pasta sauce with brown rice pasta

What is happiness?

Happiness

The overwhelming pressures of life often propel us into actions directed toward completing our endless tasks – commonly in a distracted state of mind. We typically remain disconnected from our emotional state – forgetting to pause and reflect on whether we are happy or not. This awareness is imperative for our emotional wellbeing – we must check in with ourselves periodically and remain in touch with our feelings. In this endeavor we need to try to understand what happiness means to us personally, as it has a different meaning for different people. Furthermore, happiness is not just a momentary feeling of joy but, it is a state of well-being. It is living a meaningful life with a sense of deep contentment.

First let’s address the question, why is happiness important? There is vast scientific research indicating that negative emotions or unhappiness can cause harm to our biological systems that eventually lead to inflammation and illnesses such as diabetes, heart disease and stroke. Happiness helps us view life positively and keeps negative thoughts at bay. It enables us to move forward, to be more productive, and to be a positive encouraging influence on others. 

Laura Kubzansky, a Harvard School of Public Health associate professor of society, human development, and health found in her 2007 study that people who had certain positive personal attributes like the following will be able to avoid coronary heart disease:

  1. Emotional vitality – a sense of enthusiasm, engagement and hopefulness
  2. Optimism – the view that positive things will happen in our lives and that we need to work towards enabling these
  3. Having the ability to self-regulate – to be able to recover from stressful situations and be confident that things will be good again

How do we ensure that we have happiness in our lives and that we develop these positive personal characteristics? One way is to enhance the ‘happiness chemicals’ in our bodies as these influence our feelings of positivity, engagement, satisfaction, happiness and optimism. These ‘happiness chemicals’ are dopamine, serotonin, endorphin and melatonin.

For instance, the chemical ‘Endorphin’ increases in the body through exercise, music, eating chocolate, expressing love and laughter. ‘Melatonin’ on the other hand is a chemical that winds you down and makes you lethargic and sleepy. It is at it’s highest levels at night starting at 9 pm and stays elevated for 12 hours. This allows the body to rest and wake up feeling refreshed and in a positive mood. We need to ensure that we get enough sun to produce more melatonin and to eat foods that have notable amounts of Melatonin, such as tomatoes, olives, barley, rice and walnuts.

In order to remain positive we need to determine what makes us happy and to actively work on doing the things that enhance our happiness. Tal Ben-Shahar an author and lecturer who taught “Positive Psychology” at Harvard University gives 6 tips for happiness:

He says that we should :

  1. Accept our negative emotions so that we can gradually overcome them rather than rejecting them.
  2. Try to engage in activities that are meaningful and enjoyable and if you don’t have such activities then make sure you have moments throughout the week that provide you with pleasure.
  3. Happiness is dependant on our state of mind not so much our circumstances. It’s the mindset of seeing the glass half full or half empty.
  4. We need to simplify our lives and should try to add on as much as we can in the limited time we have in a day. This way we will be able to appreciate what we are doing instead of just rushing through everything we do.
  5. How we treat our bodies he says, affects our minds. Like regular exercise, healthy eating and adequate sleep have a profound effect on our state of mind.
  6. Lastly, pause and reflect on the good things in your life and express gratitude for them. It reminds us that we have happiness in our lives and that we need to focus on it.

The importance of pausing and allowing ourselves to reflect on our emotional state is vital for our well-being. An honest chat periodically with a close friend or a partner about one’s state of happiness can be most valuable. These self-reflections help ensure we continue to lead a productive and engaged life, one which instills us with happiness and supports our mental and physical well-being.

Adzuki beans in tomato sauce!

Adzuki Beans

A healthy diet is when you include as many nutrient rich foods in your daily meals. Adzuki fits that profile. It is high in fiber, protein and manganese. It has been used as a functional food in Chinese Traditional Medicine and other Asian countries. It has properties that enable liver detoxification, have anti-diabetic effects and is also used for lowering blood pressure. If you can include these beans in your diet once a week you will gain greatly from it’s health inducing properties. Adzuki beans are also easier to digest than other beans and in fact can aid digestion because of it’s high fiber content.

Ingredients:

2 cups Adzuki beans

4 cups chopped fresh tomatoes

1 medium onion sliced

4 garlic pods

4 tbsp olive oil

Bunch of basil leaves

1 tsp lemongrass

1/2 tsp turmeric powder

1 tsp Black pepper

1 tsp Himalayan salt

1 tsp Red chilli flakes

Method:

Soak the beans overnight – this is to inactivate ‘lectins’, which are a type of carbohydrate-binding protein, though beneficial for the bean plant as they protect it from insects, they are indigestible for humans and can bind to cell membranes in the intestinal wall. They are also considered to be ‘anti-nutrients’ as they interfere in absorption of minerals such as calcium, iron, phosphorous and zinc.

1. The next morning drain the water and wash the beans

2. Boil the beans once and then let them sit on a low fire and cook for 30 mins

3. Warm olive oil in a pan

4. Add garlic and onions and cook till soft

5. Add basil leaves and lemongrass

6. Add tomatoes

7. Sprinkle in the black pepper, salt, turmeric powder and red chilli flakes

8. Cook over low fire till the oil separates from the sauce. This should take about 30 mins.

9. Now combine the beans and tomato sauce in a pan for 5 mins and then it will be ready to serve

You can enjoy the beans with brown rice or even with some toasted sourdough bread!

Immunity boosting snacks

Nuts and granola bars

When you are low in energy it is a common feeling for the body to crave carbohydrates for that sugar surge. So you reach out for the easily available baked goods like muffins, cookies or cake slices. These foods are usually high in refined grains and refined sugar. By frequently eating these foods you can cause inflammation in your body leading to chronic diseases like diabetes and heart conditions. These granola bars are a great replacement for baked foods and a healthier way to energise yourself as well as to curb those sugar cravings. These additionally have invaluable properties of nourishing and boosting your health as they are rich in immunity boosting minerals and vitamins!

GRANOLA BARS

Please follow the method in my post ‘Healthy snacks’ – peanut butter granola bars’. Below are three kinds of granola bars with similar nutritional value and healthful properties.

BRAZIL NUTS, COCONUT FLAKES

 1/3 cup brazil nuts

¼ cup sunflower seeds

1 tbsp pumpkin seeds

1 tbsp chia seeds

2 tbsp shredded coconut flakes

2 tbsp raw organic honey

10 mins oven on 160 F

Brazil nuts, seeds, coconut flakes and honey compressed in a pyrex dish

WALNUTS, APRICOTS, COCONUT FLAKES

 1 cup walnuts

50 gm Apricot chopped

3 tbsp shredded coconut

1 tsp chia seeds

¼ cup maple syrup

½ tsp sea salt

1 tbsp sunflower seeds

1 tbsp pumpkin seeds

10 min oven 160 F

Walnuts, seeds, apricots, coconut flakes and maple syrup compressed in a dish

ALMONDS, PEANUT BUTTER, CACAO

 1 cup almonds

1 tbsp sunflower seeds

1 tbsp pumpkin seeds

1 cup peanut butter

1 tbsp chia seeds

1 tbsp raw cacao

¼ cup raw honey

½ cup organic peanut butter

1 tbsp raw honey

10 mins oven 160 F

Peanut buter, nuts, seeds, honey and raw cacao compressed in a dish

Salmon with cumin and whole grain mustard crust!

I have been talking about ‘good fats’ in my previous posts and how imperative they are for our health.

However, there are different kinds of ‘good fats’ which have distinct functions in the body. One of them, Polyunsaturated fats are essential fats but are not made by the body so we have to get them from food. They are necessary for body functions like building cell membranes, nerve sheaths, blood clotting, inflammation and muscle movement.

There are two types of polyunsaturated fats: omega-3 fatty acids and omega-6 fatty acids. The Omega-3 fatty acids help prevent and even treat heart disease, help raise good cholesterol HDL and reduce blood pressure and lower triglycerides. Good sources of these omega-3 fatty acids includes salmon, mackerel, sardines, walnuts and flaxseeds. Omega-6 fatty acids are essential for normal growth and development but, large quantities of these fatty acids in the body can lead to too much inflammation in the body.

This recipe includes one such food that is rich in essential fatty acids called Salmon. There has been speculation about which kind of salmon is healthier and cleaner, the farmed kind or the wild variety. From past research it appears that wild salmon have lesser contaminants like PCBs, or antibiotics and are therefore considered cleaner to eat.

The farmed salmon have a higher amount of saturated fat as they are being fed processed feed to become bigger in size as opposed to wild salmon which feed on crustaceans found in the open sea and are therefore leaner and are still rich in omega-3 fatty acids. They also have higher levels of minerals like potassium, zinc and iron. I prefer to buy wild salmon for these reasons.

The salmon I have used in this recipe is a Wild Atlantic Salmon.

Ingredients:

3 Salmon fillets

1 tsp cumin seed powder

1 tsp red chilli flakes

2 tsp whole grain mustard

4 tbsp olive oil

1 tsp sea salt

2 garlic cloves minced

Method:

1.Wash salmon in cold water and pat dry

2. Mix the cumin seed powder, red chilli flakes, whole grain mustard, olive oil, sea salt and garlic

Cumin seed powder, whole grain mustard, red chilli flakes, sea salt, olive oil, garlic

3.Brush on this mixture on the salmon

4.Marinade for a couple of hours

5.Grill for 10 minutes

Salmon with marinade
Wild Atlantic Salmon with cumin and mustard seeds

A great accompaniment for this Salmon recipe is brown rice and bak choy with green beans!

Juicy, chunky tomato salsa

Ingredients for tomato salsa

This tomato salsa is chunky and it bursts with flavour in your mouth with every bite! It can be had spooned over organic tortillas or eaten for breakfast over a slice of toasted sourdough bread or organic whole grain bread.

Tomatoes – high in the antioxidant lycopene which can help reduce risk of heart disease and cancer. They are also a good source of vitamin c, potassium, folate, and vitamin K.

Cayenne pepper – has detox properties, promotes heart health, stimulates digestion, reduces intestinal gas, can lesson mucus and ease coughs and colds, alleviate joint pains

Garlic – has antibacterial and anti-oxidant properties, it is a pre-biotic food that helps feed the good bacteria in the gut, it can aid in lowering cholesterol

Ingredients:

2 cups cherry tomatoes

1 yellow pepper

½ onion

1 Jalapeno

5 garlic cloves

2 tbsp olive oil

2 tbsp cold pressed extra virgin olive oil

4 limes

1 tsp pepper

2 tsp cayenne pepper

1 heaped tsp sea salt

½ tsp molasses sugar

Method:

1. Slice the tomatoes into halves

2. Chop the yellow pepper into small pieces

3. Thinly slice the onion and jalapeno

4. Warm the 5 pods of garlic in the 2 tbsp of olive oil on low fire until they are brown

Slow roasted garlic

5. Put the tomatoes, yellow pepper, onion and jalapeno in a bowl

6. Pour in the lime juice and 2 tbsps of extra virgin olive oil

7. Sprinkle in the 2 tsps of cayenne pepper, 1 tsp sea salt and 1/2 tsp black molasses sugar

8. Pour in the garlic olive oil infusion when cooled

9. Smash the cooked garlics and mix into the tomato salsa

10. Throw in the coriander leaves and stir into the salsa

Tomato Salsa


Healthy snacks – Peanut butter granola bars

These Granola Bars have oats, seeds and nuts that are high in protein, fiber, good fats and other nutrients. They can be taken to work, packed for school snack and give to athletes half an hour before an event. Since they are packed with energy boosting ingredients!

Nuts

Peanuts and pecans – enriched with B vitamins, magnesium

Almonds – rich in vitamin E which has anti-inflammatory properties and calcium, magnesium

Walnuts – Vitamin E, lots of folate, Omega 3 fatty acids, magnesium

Seeds

Sunflower seeds – rich in magnesium, potassium, calcium, fatty acids good for heart health

Pumpkin seeds – good source of zinc, iron, phosphorous, manganese, magnesium and are rich in antioxidants

This recipe can be used for any combination of nuts and seeds. The key thing to remember is that the nuts and seeds MUST be roasted as it helps neutralise the anti-nutrient or ‘phytic acid’ present in them. The phytic acid can interfere with the absorption of calcium, iron, magnesium and zinc. However, the temperature for roasting must remain low. Another important tip would be not to overheat the honey as heat kills the enzymes present in honey that are beneficial for our health.

Ingredients:

Organic Rolled Oats                          2 cups

Organic Sunflower Seeds               1 cup

Organic Pumpkin Seeds                 1 cup

Organic Sesame Seeds                   1 cup

Organic Walnuts                               1 cup

Organic Almonds                            1 cup

Organic Peanut Butter

(No Stir, Creamy)                             1 cup

Organic Raw Honey                      1 cup

Oats, Almonds, Walnuts, Pumpkin seeds, Sunflower seeds and sesame seeds in an oven tray

Method:

 1.  Roast Rolled Oats and Seeds in the oven, each one separately in a metal tray at 180 C

2.  Mix all the Nuts and Seeds and let them cool down

 3.  Use a double boiler to gently warm peanut butter

4.  Use a double boiler to gently warm raw honey

5.  Mix the honey and peanut butter

6.  Transfer the seeds and nuts mix to a pyrex dish 10” by 15” (25 cm by 39 cm)

7.  Once the seed and nut mix is cool then pour the honey and peanut butter over them

8.  Mix thoroughly

 9. Flatten and compress the mixture evenly with a wooden spoon or a mallet so that when you cut the granola into bars they remain firm and do not crumble away

Compressed oats, nuts, seeds with honey and peanut butter

10. Place the dish in the Fridge and let the mixture cool for minimum 2-3 hours

 11. Take a heated knife and cut square or rectangular shaped granola bars  and they are ready to eat!

Granola bars cut into pieces and wrapped up for a giveaway at a workshop

Avocado and grilled pepper, tomato salsa

Avocado, pepper and tomato salsa

This fleshy avocado salsa can be eaten for breakfast as avocados are a great source of fiber and can get your digestive tract moving in the morning. They also satiate you for longer.

In addition avocados are high in monounsaturated fats which are a ‘good fat’ that help reduce the risk of heart disease. These good fats also help the body absorb fat-soluble essential vitamins like A, D, E and K, so avocados if eaten with a variety of vegetables can enable these vitamins present in them to get efficiently absorbed by our bodies. In this recipe I have used bell peppers as they are rich in Vitamins A, E and K. And the cherry tomatoes have abundant Vitamins A and K as well. So, the good fats present in Avocados enable our bodies to absorb these vitamins optimally.

This salsa of course also goes well with Non-GMO corn tortillas for a snack or to serve at a party.

Ingredients:

4 Avocados

1/4 small onion

1 jalapeno pepper

¼ red bell pepper

6 cherry tomatoes

1 tbsp roasted sesame seeds

½ cup lime juice

½ tsp cracked black pepper

2 tsp cayenne pepper

1 heaped tsp sea salt

1 tbsp olive oil

2 tbsp cold pressed extra virgin olive oil

Method:

1. Scoop out the avocados in big chunks into a bowl

2. Slice the jalapeno pepper

3. Slice the onion

4. Grill a quarter cut piece of red bell pepper together with cherry tomatoes in a tbsp of olive oil for 5 – 7 mins until the skin is soft but, not burnt

5. Toast a tbsp of sesame seeds in a pan till light brown

6. Combine 1-4 when the bell pepper and cherry tomatoes have cooled

7. Pour in the lime juice

8. Drizzle 2 tbsp of cold pressed extra virgin olive oil

9. Sprinkle the sesames seeds, cayenne pepper, black pepper and salt into the bowl and combine all the ingredients and let it sit for an hour before serving.

You can also keep it in the fridge, in an airtight glass container, for 3 days.