SWEETCORN FRITTERS W. CORIANDER
Sometimes I want something which has a bit of “fast food” character and for that I think these totally healthy corn fritters are perfect. This summer I’ve been enjoying them with potato salads, coleslaws and other veggies. I think that still works in the fall but go for a warm potato salad and some spicy chutney to go with these colourful and flavoursome corn fritters.
This recipe also include red bell pepper, onion, garlic and coriander for added flavour and nutrients. The red pepper has a different phytonutrient profile to corn which broadens the nutritional spectrum of these fritters. Eating onion has been proven to lower the risk of developing several cancers. To continue listing health benefits coriander heSometimes I want something which has a bit of “fast food” character and for that I think these totally healthy corn fritters are perfect. This summer I’ve been enjoying them with potato salads, coleslaws and other veggies. I think that still works in the fall but go for a warm potato salad and some spicy chutney to compliment these colourful and flavoursome corn fritters.
Now, let’s talk a bit about garlic. Garlic has been used in human society for medicinal purposes for a very long time and does boost the immune system and ward off colds. It aids in healthy cholesterol keeping, can and alzheimer’s disease, helps in detoxifying from heavy metals in the body and it can reduce blood pressure. These are all perfectly good reasons to include garlic in your diet and these corn fritters do just that.
To combine the ingredients I use fine polenta and gram flour (from chickpea) as well as a plant based milk such as almond which help add to the protein content and make them stick together. All in all I think these are great for a hearty meal which still keeps summer in your thoughts!
Makes 10-12 fritters.
Active cooking time 45 min, total cooking time 60 min.
Ingredients:
3 corn cobs / 2 cups sweet corn kernels
1 red bell pepper
1 red onion
1 bunch coriander
3 garlic cloves
1 cup corn flour/fine polenta
¾ cup gram/chickpea flour
1 ¼ cup almond milk (or other plant milk)
Coconut oil for frying
Baking sheet
Preheat oven to 160 degrees celsius.
Remove corn kernels from cobs and place in large bowl
Add finely chopped onion, pepper and coriander.
Add minced garlic and salt and pepper to taste.
Mix and then add flours, mix again.
Add milk and mix until combined (it will not be a solid batter but slightly loose in consistency, it will firm up when fried).
Warm a frying pan and add a tsp coconut oil.
Place dollops of mixture in pan, flattening them to patties.
Fry each side on medium heat for roughly 5 min.
Place patties on baking sheet and bake in oven for 15 min.
Serve hot.
Enjoy the crunchy texture of the corn in a cruelty free and healthified fritter!
EATING OUT: ETHOS, OXFORD CIRCUS
One day I was out of ideas for lunch places in the busy area around Oxford Street when a lovely hairdressers recommended Ethos to me. A fairly new vegetarian place on Eastcastle Street, close to Oxford Circus tube stop, with the slogan “deliciously different”. This place serves food inspired by various places around the globe in a buffet “weigh and pay” style. Meaning you can choose exactly what you want and pay for just that, and the best part – there are plenty of vegan and gluten free options!
What struck me when I first walked into Ethos was the lovely design of the restaurant. It is like a forest restaurant with birch trees exposed to create nooks and corners in the spacious room. There are booths, round tables with cushioned curved benches, ‘plain’ tables and chairs as well as a bar by the window giving you plenty of choice in terms of privacy and comfort.
The food itself is organised on three tables they call ‘pods’ where one has cold food, one hot and one is filled with dessert. Unfortunately the dessert table has little to offer someone who is completely vegan and gluten free. Yet… The two other pods however have lovely options with lots of flavour!
My favorite dishes are the Eritrean mango salad as well as the Japanese miso-roasted aubergine. Other dishes on offer when I was there were a puy lentil and kohlrabi ribbon salad, a lebanese green bean in cherry tomato sauce dish called loubieh, marinated olives, quinoa with beetroot, herbed potatoes, smashed avocado and kimchi. These were the specifically vegan and gluten free options but there were plenty more for simply vegan and vegetarian diets. This is a perk when you’re going out with people of a different persuasion as there’s something for everyone!
My only minus would be that the food is not organic but otherwise this place ticks all my boxes. I love the flavoursome food and the fact that I can mix whatever I want on my plate. I also really like the clean yet cosy decor with many seating options making it the perfect pit-stop or weekend hangout. Ethos has made a great first impression on me and I hope you’ll give it a chance to give you one too!
Find more info at Ethos Foods
ALL IN SEED AND NUT GRANOLA
Everyone needs a good granola in their cupboard and even though there are some great products out there now for gluten frees it’s such an easy thing to make yourself. This recipe combines a heap of seeds and nuts with oats as well as some dried fruit for a luxe granola. It is easy to simplify by simply using what’s available in your cupboards. That’s one of the great things about granola; most things work!
Nuts and seeds, seeds and nuts – you know what I’m going to say! Protein, minerals, healthy fats, antioxidants and the list grows longer with health benefits. Nuts and seeds really are one of the building stones for a vegan and gluten free diet! And for a healthy lifestyle!
Make sure that you get gluten free oats if you are new on the gluten free field. Sometimes they are called pure oats too. Oats contain a lot of fiber which is great for digestion and keeping your gut smiling. It is another food that can help prevent type two diabetes, keep blood sugar level and keep cholesterol levels healthy!
I added some extra superfood power to this recipe by adding maca powder and other powders could work as well. Try cacao powder or lucuma!
Now let’s finish this section by talking about goji berries. The superfood that’s been on topic for the last couple of years is a red berry that is used dried in this recipe. It has been used in chinese medicine for thousands of years and it seems to be here to stay. I’m happy about that because these berries have great benefits like being packed with antioxidants which help keep your body clear of free radicals that are nasty to the cells. Other benefits are vitamins such as vitamin C for a healthy immune system as well as the antioxidant zeaxanthin which protects your eyesight.
I also added some extra superfood power to this recipe with maca powder.
Makes one extra large jar.
Active cooking time 15 min, total cooking time 60 min/3h 15 min.
Ingredients:
2 cups oats
1 ½ cup nuts (I used brazils, pecans and almonds)
½ cup pumpkin seeds
½ cup sunflower seeds
3 tbsp hemp seeds
1-2 tbsp maca powder
3 tsp cinnamon
5 tbsp nut butter (I used almond)
2 tbsp coconut oil
2 tbsp pure maple syrup
⅔-1 cup dried fruits (I used goji berries and cherries)
Preheat oven to 100 degrees celsius or prepare to use dehydrator at 113 degrees fahrenheit.
Prepare 2-3 oven/dehydrator trays with baking paper.
Chop nuts into smaller pieces.
Mix all dry ingredients in large bowl except for dried fruits.
Add all wet ingredients and mix.
Spread mixture out onto baking sheets and place in oven/dehydrator.
Bake for 45 min – mix halfway through / Dehydrate for roughly 3 hours.
Place back into bowl and mix with dried berries/fruits.
Keep in airtight jar or tupperware.
Enjoy as a topping to coyo, soya yoghurt and smoothies for a nourishing breakfast!
TWO IN ONE TIMES TWO SEED CRACKERS
I made these crackers on my first catering occasion a few weeks ago and people really liked them so here comes a recipe! It’s two in one because there are two flavours; seaweed/pumpkin seed and sundried tomato/basil. And it’s times two because there’s instructions for dehydrating these crackers as well as baking them in the oven so you can choose between raw or not raw. The crackers are filled with seeds and packed with flavour from the individual ingredients, and really you can get creative with adding flavours like herbs, nutritional yeast, olives and the list grows longer!
The base for these crackers is linseed or flaxseed as they’re also called. I mixed golden and brown linseed but both are as good and whatever you can get your hands on will work! These seeds are very rich in omega-3 and as this recipe includes them whole make sure to chew properly as broken flax seeds release more of these fantastic fatty acids. Linseeds are also great for keeping your gut happy. The ‘slime’ that the seeds produce when immersed with water is protective and soothing for your tummy so everyone with for example IBS can benefit from eating these seeds.
Both flavours in this recipe contain various other seeds. Pumpkin seeds are high in protein which is super important to be aware of as a vegan as well as being rich in various B-complex vitamins, another important thing which is usually added through pills but we all know food is better. Sesame seeds are rich in various minerals, especially manganese and copper. They also contain a good amount of lignans which linseed is super rich inn as well. Lignans are fiber-related and provide specific fiber and antioxidants to improve our diet. Lignans have for example a good impact on lowering cholesterol levels.
Last but not least I’d like to talk about seaweed. In this recipe I use nori which is the seaweed used in maki sushi rolls. Seaweed contains much iodine naturally which is great for example keeping your thyroid healthy. It has so many other health benefits and I’ll list them briefly; high in mineral buy sildenafil online especialy calcium (more than any other plant), high in protein, anti-viral/-infection/-inflammation properties as well as offering polysaccharides which can prevent for example type two diabetes, improve liver function, stabalise blood sugar and last but not least release ‘happy’ brain chemicals. Seaweed should really be incorporated more often in Western diet!
Makes 4-5 baking/dehydrating trays.
Active cooking time 20 min, total cooking time 4h 20 min/11h-14h 20 min.
Requires oven or dehydrator.
Ingredients:
3 cups whole linseed
½ cup sesame seeds
2 tbsp psyllium husk/fiber husk (should not be left out as it’s a binder)
For nori flavour add:
2 nori sheets
½ cup pumpkin seeds
2 tbsp tamari/liquid aminos
For sundried tomato flavour add:
½ cup sunflower seeds
¼ cup sundried tomato paste ~(or sundried tomatoes processed into paste)
2 tbsp dried basil
Preheat oven to 100 degrees celsius/prepare to use dehydrator at 113 degrees fahrenheit.
Line baking trays with baking paper.
Place linseeds in large bowl on cover with water, about ½ inch past the surface of seeds.
Place powdered psyllium husk in about one cup of water and stir.
Rip nori sheets into small pieces.
after 1-2 hours split linseeds and psyllium into two bowls and combine.
Add half of sesame seeds to each bowl.
Add ingredients for each flavour into the separate bowls.
Mix each mixture until completely combined.
Split each mixture in half and place on baking sheets.
Flatten the mixture with your hands until it’s about ½ cm high.
Bake in oven for 2,5 hours – flipping it over and removing the baking sheet after 1,5 hours /
Dehydrate nori flavour for 11 hour / sundried tomato for 14 hours – flipping them over after 4 hours and removing baking sheet.
Enjoy as a side to soups and salads and top with houmous, cashew cheese and veggies!
TRIED AND TESTED: SUPERNATURE INFUSED OIL
Real Foods, online health food retailer, sent me this Supernature cold pressed lemongrass infused rapeseed oil to try and let you all know what i thought and here is my verdict. To tell you a bit more about the product it is an infused rapeseed oil which comes in a 100 ml bottle which is a good size easy to store. It really smells like lemongrass and lends itself very well to asian inspired dishes and for flavour and part oil substitute in vegan baking.
Rapeseed oil has many perks such as being low in saturated fat, more rich in omega 3 than olive oil for example and has a burning point at 230 degrees celsius making it good for cooking and baking. With a very palatable flavour in itself rapeseed oil can also be used for dressings, marinades and kale massaging which this lemongrass infused oil is fun for as it adds some flavour. Supernatures infused oils also come in lime, coriander and chilli which could all be fun for cooking and dressing foods.
The ingredients listed are: cold pressed rapeseed oil and lemongrass oil. This sounds pretty innocent to me which is a good first impression, however this product is not organic which is something I usually look out for and use. The rapeseed oil is produced nearby, in Scotland at Carrington Barn Farms, which is a plus. And for the more vain analysis the packaging is nice as well as petite and I’d be happy to leave this product on the counter which helps in a kitchen as packed as mine. And it’s pretty reasonably priced for something a bit fun and different at £2.45.
The taste test shows that uncooked the oil has a strong lemongrass flavour and as mention it is good for dressing salads and marinating for example tofu especially combined with spices like chilli, ginger or garlic. When using it in cooking and baking of course quantity will decide the potency in the dish but I think using a relatively small amount goes a long way with this product. See two of my recipes, one sweet and one savoury, using the oil below.
Lemongrass infused stir fry (3-4 portions)
3 tbsp lemongrass infused rapeseed oil
1 inch ginger, chopped
2 garlic cloves, chopped
1 generous pinch chilli flakes
1 red onion
1 red capsicum/pepper
15 broccoli tender stems
10 small mushrooms of choice (I used button chestnut)
Corn from one cob or equal from can
Handful kale, destemmed and in pieces
Tamari/Liquid aminos to taste
Noodles of choice (I used 2/3 packet soba noodles)
Boil a large pot of water.
When boiling add noodles and drain as instructed on packet.
Place oil in wok pan on low heat and add sliced onion, ginger, garlic and chilli flakes.
When fragrant and before any of the garlic burns add chopped capsicum and broccoli as well as a generous splash of tamari/liquid aminos.
Turn heat up and fry for roughly 2-3 min whilst cleaning and halving mushrooms.
Add corn kernels, kale and mushrooms and fry for roughly another 3-5 min.
Add noodles when drained and the vegetables are tender.
Add a splash of tamari/liquid aminos, combine noodles and veggies – serve!
Lemongrass and ginger banana muffins (makes 8)
1 tbsp chia seeds + 3 tbsp water
1 cup almond ground almonds/almond meal
½ cup ground pure oats/pure oat flour
½ cup brown rice flour
1 tsp gluten free baking powder
1 tsp baking soda
⅓ cup coconut sugar
1 banana (mushed)
1 cup almond/rice milk
2 tbsp lemongrass infused rapeseed oil
2 tsp ground ginger
½-1 inch ginger (grated)
Preheat oven to 180 degrees celsius.
Line a muffin tray with baking paper or grease it.
Combine ground flaxseed and water, set aside.
Combine all dry ingredients and spices, mix.
Mush banana and mix with lemongrass infused oil, grated ginger and plant milk.
Add flaxseed mixture and combine.
Pour into muffin tray.
Bake for roughly 20-25 min or until a toothpick comes out clean.
Let cool for 15 min.
You can find Supernatures lemongrass infused oil here: http://www.realfoods.co.uk/product/27017/lemongrass-infused-rapeseed-oil
EATING OUT: AREPA & CO., HAGGERSTON
To start off my series of restaurant recommendations I will tell you about one of my favorite places close to home, by that I mean close to my physical home in east London. Arepa & Co is a venezuelan arepera serving traditional food in a contemporary and very colourful environment. Situated by the canal just a couple of minutes walk away from Haggerston station you can see the canal boats passing by as you enjoy your meal.
Arepa & Co offer arepas which are a bit like pitta bread but made out of corn flour and with a crispier texture. For now the flour the arepas are made with might contain traces of gluten as the factory it is produced in produces other flours but I was told that in March next year it will be completely free from any gluten!
The arepas come with a variety of fillings just like their cachapas which are pancakes, however these are not vegan. I guess this is the time to mention that this is not a solely vegan restaurant but why I love it is because they offer choices and allow you to alter their menu to fit your personal needs and wishes.
The menu extends further than these two corn meal based dishes with a more choices for vegans, veggies and gluten frees. There is black beans and rice, cassava chips (yuca), a heart of palm salad with avocado and plantains. Quite a bit of choice I think and one can order a few dishes to share for a venezuelan feast!
So to my favourites. My favorite arepa is a “Jardinera” which is filled with roasted veg and usually goats cheese but I swap the cheese for plantains and it’s delicious. The staff are very accomodating and friendly when it comes to altering so dont be shy. My second favorite arepa is the “Mulata” that is filled with warm blackbeans and plantains (as well as cheddar which I ask the waiting staff to leave out).
Along with the arepa I love to share some cassava chips and/or the palm of heart salad with my company. The cassava chips come with a mayonnaise but I ask for guacamole instead or their fantastic avo and veg dressing (also used to drench my arepa) which comes complimentary with the meal. And don’t forget the chilli oil! To finish of what I started, back to the sides. Cassava is a root which is indigenous to South America and lends itself very well to chip making, it comes out a bit sweet and crispy. The salad is super light with lots of leaves, some tomatoes, avocado and the best part the heart of palm which is something fun and different to what most of us have at home.
To drink Arepa & Co offer freshly made guava, passion fruit and mango juices which you can mix as you like. I love this and always mix all three which makes a vibrant exotic blend. They also serve a sugar cane lemonade which is a nice treat. For those of you who drink alcohol this is the place to come for rum cocktails! Unfortunately the only beer they serve is sol which isn’t vegan nor gluten free but I don’t think you’ll miss your beer with all the other lovely drinks on offer. There is also coffee from nude espresso and some (not so vegan or gluten free) cake.
TANGY HOT COLESLAW W. CORIANDER
We all know what cabbage can do to our stomach but a little bit can’t hurt, right? Besides it has fantastic health benefits and tastes amazing too if you do it right and I think I nailed this one, at least my partner thinks so. This recipe is inspired by the restaurant Boho Mexica on Commercial road who do a fantastically hot and tasty slaw. I tried to recreate the flavours and it ended up being this tangy and hot coleslaw with tabasco and coriander!
In this recipe I combine both green/white and red cabbage because I think it looks beautiful together, and even more so when you add the darker coriander to the mixture. The truth is however that red cabbage has more protective phytonutrients due to its deep red colour but it’s great to eat all colours of the rainbow so why not mix!
Cabbage is full of fibre. It is also rich in vitamin K as well as anthocyanins which is great for brain function. These two prevent nerve damage as well which means they can be a preventer of alzheimer’s disease and dementia. These again are richer in red cabbage.
Cabbage has so many fantastic benefits so I can’t go in depth about all of them but here is a quick info bomb: high in sulfur – great for skin and detox, a lot of vitamin C – immune booster, contains cancer-preventive compounds that stimulate enzyme activity and can inhibit cell growth, rich in potassium, betalains (in red cabbage) regulates blood sugar and has anti-inflammatory properties.
Phew, many reasons to why you and I should eat some cabbage!
Makes one generous bowl, enough for the whole family, and if there’s only one or two of you you’re lucky because you’ll have a great salad base for days.
Cooking time: tops 15 min.
Ingredients:
¼ head red cabbage
¼ head white/green cabbage
⅓ cup coriander
3 tbsp olive oil
Juice from one lime
Rind from ½ – 1 lime
½ tsp apple cyder vinegar
20 squirts green jalapeno tabasco
Salt and pepper to taste
Grate the zest of the lime into a generous mixing/serving bowl.
Add oil, lime juice, vinegar, tabasco and spices and mix.
Slice cabbage thinly and add to the bowl.
Roughly chop coriander and add to bowl.
Toss, toss, toss.
Eat! Or leave in fridge for an hour (or days) and then eat!
Enjoy as a side (especially good with mexican food) or as a base in salads!
GLUTEN FREE SPICED COURGETTE BREAD
Bread in all shapes is something which was an everyday food as I grew up. When you have to or choose to be gluten free it’s not so easy to pick up breads from the store or bakery anymore and choices, if there are any, are usually very limited. But making your own bread doesn’t have to be complicated and when you bake your own there are no strange additives and unnecessary sugar. This semi-sweet courgette/zucchini bread does require a few ingredients but is dead easy to make and tastes yummy for breakfast!
Courgette adds a moisture to the bread which is sometimes hard to create when baking both gluten free and vegan. It also adds a really interesting flavour which I find slightly savoury and smooth.
I don’t often use gluten free flour blends as they tend to mainly contain a variety of starches. Instead I mix a few different flours when I bake to achieve the consistency and flavour I want. I like adding almond meal to my breads to give it a nutty flavour but it can be changed to more buckwheat and rice flours and the almond milk can be replaced by rice milk for a nut free alternative.
Buckwheat is a naturally gluten free, and is actually not even a grain but a seed. Research has shown that it can help keep a clean cardiovascular system and prevent heart disease as the flavanoids in buckwheat have a positive impact on our cholesterol. In comparison to wheat breads it also has a more positive effect on our blood pressure and insulin levels, keeping them level rather than spiking them. Therefore it can be a better choice for people with diabetes.
I added some dried spices which for me are flavors of autumn. Ginger, cloves and cardamom all have warm connotation to me and add some flavor to this bread. Ginger in itself is great for the immune system and has anti-inflammatory properties which also make it perfect for colder times.
Requires a loaf tin.
Makes one large loaf.
Ingredients:
1 cup buckwheat flour
1 cup almond meal
¾ cup brown rice flour
3 tbsp chia seeds
2 tsp bicarbonate of soda
1 tsp gf baking powder
1 tsp cardamom
½ tsp ginger powder
½ tsp ground cloves
2 tbsp flaxseed meal + 3 tbsp water
1 cup almond milk
⅓ cup agave nectar
1 tsp vanilla extract
2 – 2 ½ cup grated courgette (roughly 1 large courgette)
⅓ cup blueberries (optional)
Coconut oil for greasing
Preheat oven to 180 degrees celsius.
Grease a loaf tin with coconut oil (or other if you wish).
Mix flaxseed meal with water in a small cup and set aside.
Grate courgette.
Mix all dry ingredients in a bowl.
Mix all wet ingredients except for courgette in a larger bowl.
Pour dry ingredients into wet whilst whisking.
Mix in soaked flaxseed meal which should now be gelled.
When smooth fold in the grated courgette.
If using blueberries fold them in when courgette has been combined with the previous mixture.
Pour into the loaf tin.
Bake for 40-45 minutes, checking up on it mid-way.
Enjoy for weekend breakfasts with lots of nut butter and fresh fruits!
TURMERIC QUINOA SALAD W. SPROUTED PULSES AND FENNEL
This turmeric quinoa salad with sprouted beans and fennel ticks many health boxes which is great as the seasons are changing and colds take over the western hemisphere. Such a simple and nutrient rich dish which works well for both lunch and dinner, as a side or as a main. Turmeric and quinoa are both hot on the superfoods list so let’s combine them!
Quinoa is a seed which is packed with complete protein making it a very good addition to any vegan diet. It also suits a gluten free diet as I always used to find myself looking for substitute to glutenous and white grains. Quinoa is also high in manganese which aids in metabolising of cholesterol, carbs and amino acids and even wound healing functions in the body.
The addition of sprouted beans makes this dish a protein powerhouse and adds a raw element which has been activated to offer its most potent state in terms of nutrition. Further I included fennel because it’s something which helps me keep my stomach on track. It also has strong antioxidant activity which pairs up nicely with turmeric.
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Turmeric is the real show stopper in this dish though! It is an anti-inflammatory agent, can prevent alzheimers, neutralises free-radicals and boosts antioxidant enzyme activity to protect your cells and keep them healthy. This effect on the cells can help during cancer treatment or prevent it in the first place.
One last little note, turmeric is absorbed easier when consumed with pepper!
Feeds 3-4 people.
Active cooking time 20 min, all in all 35 min.
Ingredients:
¾ cup uncooked quinoa
1 ½ cup filtered water
2 tsp turmeric powder
½ tsp sea salt
¼ tsp black pepper
Leaves from 1 rosemary sprig (or dried herbs of choice)
1 red onion
1 cup sprouted beans (chickpeas, mung beans, lentils etc)
1 medium fennel bulb
1 tbsp coconut oil
1 clove garlic
½ tbsp olive oil
salt and pepper to taste
1 bag peppery rocket
Rinse quinoa under running water until completely wet.
Place in pot with water and spices on high heat.
Let it come to a boil and then turn to low heat for a 20 min simmer (or until all water is gone).
Turn off heat and place a tea towel underneath the lid to absorb steam.
Chop onion finely.
Rinse the sprouted beans.
Remove sprigs and the end of the fennel bulb and slice finely.
Place pan over medum heat and add coconut oil.
Sautee fennel until it looks shiny and soft.
Mix fennel, sprouted beans and onion with olive oil, salt and pepper.
Add quinoa and mix again.
Rinse rocket.
Serve warm on top of rocket leaves and save leftovers for a lunch box base.
Enjoy knowing you’re giving your body lots of plant protein and amazing health benefits!
MAPLE ROASTED SWEET POTATO W. FIGS AND NUTS
I love the colours of this dish which is perfect for early autumn as both sweet potato and figs are still in season. The sweet potatoes are roasted with maple syrup to enhance their natural sweetness and sprinkled with fresh rosemary and chilli for some heat. Paired with fresh figs which are again a sweet addition but a different texture and chilli roasted nuts and seeds for some spice crunch. A great side dish or yummy lunch with some houmous on the side.
Sweet potatoes are very high in beta-carotene which transforms into vitamn A in the body which in turn becomes a superfood for your skin! But speaking about skin, you mustn’t peel your sweet potatoes as much of its nutrition is stored there.
Sweet potatoes are also a great source of vitamin C, a good source of folate (B9) and minerals like calcium and potassium as well as a low GI carb. Low GI carbs are good because they gently rises the blood sugar levels at a steady pace so that we don’t have high highs and low lows. Sweet potatoes are less calorific than white potatoes but both are delicious and healthy. However definitely go for organic when it comes to potatoes (and as many other foods you can find and afford) as they can be heavily treated with pesticides.
Figs are not just a beautiful fruit but high in potassium which help regulate blood sugar levels. They are also rich in soluble fiber which can help reduce cholesterol and even contains omega-3 and -6. Remember that fresh and dried fruits have different nutritional profile where dried fruit is higher in sugars and thereby carbs but can also be more fiber dense.
I have gone through the benefits of nuts and seeds before but lets just say they are good for you in so may ways: healthy fats, plant protein, minerals and vitamins, anti-oxidants.
You name it, it’s in there pretty much.
Feeds up to 4 people. Active cooking time 20 min, complete cooking time 35 min. Ingredients:
3 medium or 2 large sweet potatoes
1 tsp chilli flakes
1 tbsp olive oil
1 ½ tbsp maple syrup
½ tsp cayenne pepper
1 rosemary sprig (leaves from)
¼ tsp black pepper
1 tsp coarse sea salt
⅓ cup almonds
¼ cup pine nuts
¼ cup pumpkin seeds
1 tbsp coconut oil (for pan)
2 tsp chilli powder
½ tsp sea salt
½ tsp black pepper
2-3 fresh figs
Preheat oven to 180 degrees celsius.
Cut sweet potatoes into wedges (see image).
Place wedges in bowl and add remaining ingredients – mix.
Pour flavoured wedges onto an oven tray and roast for 35 min, flipping them halfway.
Cut figs into wedges, 4-8 depending on size of figs.
Place pan over medium heat and add coconut oil.
Place nuts and seeds in pan and add spices.
Stir and roast nuts and seeds until pumpkin seeds are popping.
Serve layered on a serving dish.
Enjoy on a chilly autumn evening with your favorite houmous and maybe some tempeh!
NUTTY SALTED CARAMEL PROTEIN BITES
Everyone needs a good snack for when they get the nibbles. It just so happened that the other day I was craving salted caramel for some strange reason and I was completely out of grab and go snacks so I decided to make these protein bites. A high protein snack is great for all us veggies who need to make sure we get enough daily but also when you work out and need an extra protein boost these bites are perfect.
Almonds: Good source of healthy fats which promote “good cholestorol”, lots of minerals, packed with vitamin E for protection of cell membranes and glowing skin as well as vitamins from the B-complex group for good memory, anxiety relief and a stable mood.
Pumpkin seeds: Very similar profile to almonds but much more protein dense!
Pecan nuts: Contains important phytochemicals which can remove toxic oxygen-free radicals to protect the body from infections, diseases and cancers. Again rich in minerals, vitamin E and B-complex vitamins.
Flax seeds: Rich in omega-3 essential fatty acids which due to their anti-inflammatory action can help prevent clogged arteries, stroke and cancers like breast, colon and prostate. Minerals, vitamin E and B-complex vitamins.
Chia seeds: A complete protein, has a very low GI which helps to control blood sugar levels, rich in anti-oxidants and due to its outer membrane promotes smooth bowel movements.
I added hemp protein for an extra complete boost and maca powder to promote endurance, energy and hormone balance.
All great reasons to make your own nutty bites!
Requires a food processor.
Makes 18-24 bites depending on required size.
Ingredients:
1 cup activated pecans
2 heaped tbsp flax seeds
4 soaked medjool dates
1 ½ tbsp maple syrup
2 tsp maca powder
2 tsp sea salt
1 ½ cup activated almonds
½ cup pumpkin seeds
2 tbsp chia seeds
8 soaked dates
3 heaped tsp hemp protein powder
Desiccated coconut for rolling
Activate (soak in water and little lemon juice) nuts over night to remove enzyme inhibitors which have a negative effect on our digestion.
Soak dates for 30 min.
Pulse pecans and flax seeds until chopped (see picture above).
Add the rest of the ingredients for the first mixture and process until combined in a firm sticky mixture.
Place in bowl and keep in fridge until second mixture is finished.
Pulse almonds, pumpkin seeds and chia seeds until chopped.
Add remaining ingredients and process until combined.
Place in bowl in the fridge.
On a baking sheet, roll first mixture into six rolls, 10 cm long.
Flatten second mixture in a rectangle 60x10cm.
Place one roll at the time onto flattened mixture and roll into the flattened mixture.
Cut flattened mixture when roll is covered, and roll in desiccated coconut.
Enjoy for a daily snack with plenty of water, but don’t eat too many at ones as they are power houses in all aspects!
COURGETTIE / ZOODLES W. KALE, BASIL AND PINE NUT PESTO
A modern classic one might call this dish as almost all the plant-based food bloggers and instagrammers have their version. And here is mine! It is an extra pleasure to share this with you as some of the produce used when cooking comes from my very own little container garden.
This dish is a delicious way of cutting some (white) grains out of your lunch box or having a naturally gluten-free tasty version of pasta with pesto.
The kale gives the pesto a boost of nutritious goodness: fibre, antioxidants, iron and calcium, vitamin A, C and K and provide many more health benefits over all. The garlic for example is a great anti-inflammatory and boosts your immune system.
This recipe is easy-peasy and quick and basically raw. The only component which has been cooked are the sauteed courgette flowers which are really just a beautifully tasty bonus. All in all the dish has a little something for everyone!
COURGETTIE W. KALE, BASIL AND PINE NUT PESTO
PORTIONS: 2 / TIME: 15 min
3 medium/large courgettes
1 ½ cups kale
1 cup fresh basil leaves
4 tbsp pine nuts (or other nuts, brazils and walnuts also work well)
1-3 garlic cloves depending on size/potency/preference
4 tbsp olive oil
2 tsp sea salt
8 courgette flowers
Process garlic cloves in the food processor until roughly chopped.
Add nuts and repeat.
Add kale, basil, oil and salt and process until the mixture has formed a paste.
Julienne or spiralize courgette. If using a julienne peeler turn the courgette when you have reached the centre on one side as the center does not create strips but rather falls apart.
Place courgettie in a bowl and toss with the pesto.
Place a pan over medium heat and add a splash of coconut oil, place flowers in pan and sautee for a few minutes until soft and slightly wilted.
Add the flowers on top of the courgettie with pesto in the bowl and serve, or get creative on the plate.
