Baked Cran/chia energy bread slice

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Baked granola bars

Recipe credit http://www.ohsheglows.com

Ingredients:

3/4 cup gluten-free rolled oats, ground into a flour
1 cup water
3/4 cup packed pitted Medjool dates
1/2 cup chia seeds
1/4 cup raw sunflower seeds
1/4 cup raw pumpkin seeds
1/4 cup dried cranberries, finely chopped
1 teaspoon cinnamon
1 teaspoon pure vanilla extract
1/4 teaspoon fine grain sea salt

Directions:

Preheat oven to 325F and line a 9-inch square pan with two pieces of parchment paper, one going each way.

Add rolled oats into a high-speed blender. Blend on highest speed until a fine flour forms. Add oat flour into a large bowl.
Add water and pitted dates into blender. Allow the dates to soak for 30 minutes if they are a bit firm or your blender has a hard time blending dates smooth. Once they are soft, blend the dates and water until super smooth.

Add all of the ingredients into the bowl with the oat flour and stir well until combined.
Scoop the mixture into the pan and spread it out with a spatula as evenly as possible. You can use lightly wet hands to smooth it down if necessary.

Bake at 325F for about 23-25 minutes, or until firm to the touch. Let cool in the pan for 5 minutes and then lift it out and transfer it to a cooling rack for another 5-10 minutes. Slice and enjoy!
I suggest freezing leftovers to preserve freshness.

Nb: I was confused when I bit into these as they were called granola bars but they don’t have the bite and they’re not dry like a granola bar. I like them! But if you’re unused to the texture that chia seeds give to an end product it will confuse you too! Chia gives this slice a kind of spongy texture. This is more like a seedy cranberry Chia energy bread slice….consider it renamed!

I like to keep this in the freezer for those times I need an energy hit.

Read more: http://ohsheglows.com/2014/01/08/soft-chewy-sugar-free-baked-granola-bars/#ixzz3yl9K2iZc

Buckwheat porridge

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Buckwheat, like amaranth and quinoa is a seed – therefore it doesn’t contain wheat and is gluten free.  It’s also full of fibre, and minerals.  However it is low in protein (3.4%) and higher in carbs.  Interestingly, it is low to medium on the glycemic index, so its suitable for diabetics…..and its alkalizing so its good for cleansing and detox.

In animals, buckwheat protein has been found to be effective in lowering blood cholesterol (14, 15), suppressing gallstone formation (16, 17) and reducing the risk of colon cancer (13).

In order to increase protein availability, just like any other seed, by sprouting, digestibility is increased (next time!)

Vitamins and Minerals

Buckwheat Groats

Buckwheat is richer in minerals than many common cereals, such as rice, wheat and corn (5).

However, buckwheat is not particularly rich in vitamins.  Here are the most abundant minerals found in common buckwheat:

  • Manganese: Found in high amounts in whole grains, manganese is essential for healthy metabolism, growth, development and the body’s antioxidant defenses.
  • Copper: Often lacking in the Western diet, copper is an essential trace element that may have beneficial effects on heart health when eaten in small amounts (19).
  • Magnesium: When present in sufficient amounts in the diet, this essential mineral may lower the risk of various chronic diseases such as type 2 diabetes and heart disease (20).
  • Iron: Deficiency in this important mineral leads to anemia, a condition characterized by reduced oxygen-carrying capacity of the blood.
  • Phosphorus: This mineral plays an essential role in the growth and maintenance of body tissues.

Compared to other grains, the minerals in cooked buckwheat groats are particularly well absorbed.  This is because buckwheat is relatively low in phytic acid, a common inhibitor of mineral absorption found in most grains (6).

 

Buckwheat porridge

My new fav porridge!!  I love buckwheat because it produces a creamy porridge, especially using the soy milk.   To up the protein, I just add a tablespoon of LSA!

Recipe adapted from deliciously ella.com  (Serves 2)

1 cup of buckwheat grouts

2 cups of homemade almond milk (I subbed in 1 cup rice milk, 1 cup soy milk)

1 cup of water

1 T brown rice syrup (or bettasweet or sweetener of your choice) (optional)

2 T dessicated coconut (optional)

1 tsp cinnamon

1 tsp vanilla extract

Soak buckwheat groats overnight. The next morning, rinse thoroughly. Put the buckwheat and cinnamon into a pan with one cup of boiling water, allow this to heat for a couple of minutes. Once the water is absorbed add one cup of almond milk and stir well. Allow it to keep cooking and gradually add in the second cup of almond milk when it’s needed – don’t let the buckwheat run out of liquid ever. It should take about 20 minutes to cook completely, at which point stir in your sweetener, vanilla and coconut.

Top with a tablespoon of LSA.  Mine is served with a sliced golden queen peach from Mum’s tree -yummo!

Ella’s recipe also adds in banana’s and almond butter which makes this porridge creamier.  You can see her original recipe here.

 

References

Deliciously Ella

Authority Nutrition  (I unashamedly copied and pasted from this article)

Amaranth porridge

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I’m quite new to cooking whole foods like ancient and gluten free grains  so a lot of the stuff I make is experimental.  Like the sultana cake which has 4 ingredients, is super yummy but doesn’t hold together.  I’ve made it 5 times now.  I’m not posting it till  its fabulous!

Today I made amaranth porridge.  On the likability scale I’d give it a 5.  I like it because its good for me but its not porridge in the sense of what I’m used to.  I’m used to the creamy goodness of oats and this is nothing like that.  Its more like quinoa..a little bubbly seed that has texture.  Like most of these ancient grains, dressing them up with flavours and textures is important.  However take a geez at its profile…high protein and low carb.  Bucket loads of nutrition!

But I’m on a mission at the moment…theres a pair of jeans draped over my mirror that I fitted a year ago and damn it – I WILL fit them again! 

Health benefits
One reason amaranth is emerging into the forefront among grains is because of its remarkable nutrition. It’s higher in minerals, such as calcium, iron, phosphorous, and carotenoids, than most vegetables. It has truly remarkable protein content: cup for cup, 28.1 grams of protein compared to the 26.3 grams in oats and 13.1 grams in rice.

Amaranth is a great source of lysine, an important amino acid with protein content comparable to that of milk, more easily digested; neither can be said of other grains. To support this positive aspect of amaranth, it also contains primary proteins called albumin and globulins, which, in comparison with the prolamins in wheat, are more soluble and digestible.

One cup of raw amaranth contains 15 milligrams of iron, while white rice contains only 1.5 milligrams. One cup of raw amaranth also contains 18 milligrams of fiber; in comparison, white rice contains 2.4 grams.

At 105% of the daily value per serving, the manganese in amaranth is off the charts, yet it contains fewer carbohydrates. Amaranth contains more than three times the amount of calcium and it’s also high in magnesium, phosphorus, and potassium. Amaranth contains 6 to 10% oil, predominantly unsaturated, or around 77% unsaturated fatty acids, including linoleic acid, required for optimum nutrition. Not least in this list, amaranth is the only grain with documented vitamin C content.

Amaranth porridge

1/2 cup amaranth (rinsed)
1 cup water (add extra 1/2 cup if needed)
1 tsp cinnamon
Sweetener optional

Simmer until porridge thickens and threatens to stick to the bottom of the pot.

Serve with your choice of milk and chopped stonefruit and pineapple…or whatever fruit you like.

Stay tuned: Next time I’ll sprout the amaranth for 24 hours for better digestion.

   

The healthnut & her Mum (& Sprouted grain porridge)

Suffice to say that more times than not, my Mums ventures into the kitchen when I’m cooking typically earn a grimace and wrinkled nose rather than a delighted grin.  So this week has been an interesting one, as I announced there were no cooking duties for Mum while we launched into a roadtrip/lakeside bach holiday. 

I’ve had to tone down my extreme health-nuttyness and Mum’s got to try some new ingredients!

This morning Mum had scrambled (free range eggs).  They were scrambled with a tablespoon of coconut cream and some parsley and served with an avo, capsicum and spring onion, lemon juice side.

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I decided to embark on a sprout porridge.  I had soaked amaranth, buckwheat and quinoa overnight, disposed of the water and left them to sprout.  Because its so warm here, the quinoa sprouted within a day.  The amaranth and buckwheat needed a bit more time but I decided I needed porridge this morning. 

Sprouting makes seeds and grains far more digestible as it disposes of the phytic acid.   Phytic acid is the component that allows seeds and grain toremain dormant and be stored dry for long periods.  Once the seed has access to water and warmth, the seed sprouts and all of the energy is released.  Phytic acid chelates important minerals and prohibits essential enzymes required for protein digestion…ie: its important for those with low stomach acid to avoid phytic acid!

Sprouted grain porridge:

Buckwheat, amaranth, quinoa – sprouted

Combine with water to cover about 1 cm above the grain/seeds.  I added about 3 T of coconut cream.  This is optional.  You could replace part of the water with milk of your choice.  I added a tablespoon of powered stevia/eurythritol (Betta Sweet), a swirl of brown rice syrup and a handful of blueberries.  I simmered this for about 20 minutes until the porridge thickened and threatened to stick to the bottom of the pot.

I served with finely diced pineapple.

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Super green pie (with chickpea crust)

Thanks to Ma for the recipe for this superfood pie, and pics – love your work!

This is a nutritious and yum take on the traditional quiche – but all whole food, dairy, gluten and sugar free – and full of veggies, good protein from the chickpeas, fat from the eggs, carbs from the veggies and rice flour.  The crust on this pie is so versatile – you could vary the filling – make it your own!

Chickpea crust

1.5 cups of cooked chickpeas or one can well rinsed
quarter cup brown rice flour
2T tapioca flour
3/4 t baking powder
2T Olive oil
good pinch of salt

Whizz chickpeas then add rice flour, tapioca flour, baking power mix well then add salt and oil. Gently press into a lightly oiled baking dish. Cook on 160C for approx 8mins no longer than 10minutes (you just need the base to set in order to hold the filling if you over cook it, it will harden and then crack (filling leaks out!)

Filling
2 cloves of garlic
1 onion
3 T olive oil
5 eggs
1/2 cup almond milk (or milk of your choice)
Good handful of spinach
1 courgette
1 carrot
handful of fresh herbs (eg parsley, coriander or basil)…or combination of these
salt and pepper
1 tsp tumeric
1/2 tsp cumin
3 tomatoes or 1cup of cherry tomatoes

Whizz garlic and onion (or finely chop), add olive oil, saute.
Whizz eggs, milk, add finely grated courgette, carrot and herbs ( I blitz in thermomix). Mix in garlic and onion, spices and season with salt and pepper. Pour into crust, top with sliced tomatoes.
Cook 180 C for approximately 45 mins.

Enjoy with fresh salad and a selection of raw vege sticks with homemade hummus

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Edmonds peanut brownies

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My Dad loves peanut brownies.  So its been my mission to make a ‘healthier’ version of them.  An easy way to do this is to just cut down the sugar.  Eventually I’ll swap in brown rice flour for the wheat flour and perhaps some nut butter to replace the butter.  However I’m a huge advocate for grass fed butter so I don’t have such an issue with it.  Here’s the slightly tweaked recipe for scrumptious Edmonds cookbook peanut brownies.  If you’d like to replace out ALL the ingredients to make a vegan style cookie, then you can use the following replacements:

butter = any nut or seed butter (I prefer almond butter)

sugar = coconut sugar

egg = flax seed or chia egg by mixing 1 T flax or chia meal with 1 T water

flour = brown rice flour

cocoa = cacao powder

 

Adapted from the Edmonds cookbook

Ingredients

125 gm butter, softened

1/2 cup coconut sugar

1 egg

1.5 cups organic self raising flour

1 tsp (aluminium free) baking powder

pinch himalayan or sea salt

2 heaped T cocoa

1 cup peanuts

Method: Cream butter and sugar until light and fluffy.  Add egg and beat well.  Sift flour, baking powder, salt and cocoa together.  Mix into creamed mixture.  Add peanuts and mix well.  Roll into balls.    Place on trays greased with coconut oil or lined with baking paper or teflon sheets.  Flatten with fingers.  Bake at 180C for 15 minutes or until cooked (firm to touch).  Leave to cool before storing.

 

The Whole food kitchen

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I’m on a wee foodie adventure around the Hawkes Bay, soaking up all the organic goodness I can.  Someone told me the whole of this area is GE free?  If that’s true I would be truly amazed.

My favourite place so far is Cornucopia in Hastings where I feasted on buckwheat and corn pancakes – the picture looks as good as they tasted!  Their store was A-mazing, with a wide selection of produce, household goods and yummy treats – health porn!  I was in there browsing for 40 minutes and came out with tea and cookies and some Kiwi herb stuff.

Some other favourites are the Chantal Whole food store in Napier, Hapi the vegan cafe (their paleo bread is devine – it should be @ $30 a loaf!) and the latest is Tonic in Napier.  They do fabulous juices, smoothies and food.  I called in to have a Hydrenator a mix of cacao, coconut water and superfoods and a delicious salmon and avo wrap…I might have also sneaked out with a huge piece of brownie…(egg, gluten, dairy, refined sugar free = guilt free??)

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I pulled my vitamix out to make a smoothie this morning and a German woman stopped to chat when she saw it.  She’s a naturopath.  Generally only healthfood geeks (raw foodies mainly) know what a vitamix is..so we whiled away an hour comparing stories of travelling with our chilly bins, appliances and coconut oil.  I’m a little excessive…my boot is a bit of a travelling pantry…but its much more convenient (and less costly) to do that than keep restocking along the way.  Alas I can’t afford to eat at organic cafes everyday.

Heres a snippet list of the ingredients for any good wholefood pantry.  I don’t carry them all around, but the travel staples I’ve marked with any asterisk, just in case you’d like to fill your boot too 🙂

Oils
All virgin cold pressed and if possible, raw
*Coconut oil
Olive oil
*Hemp seed oil

Nuts and seeds
Activated is far better for digestion.  This requires soaking to remove phytates then dehydrating for storage.  Once you’ve tried the crunch of activated nuts and seeds you won’t go back.
*Almonds
Cashews
*Brazil
Nut butters
Nut & seed mylks
Sunflower seeds
*Pumpkin seeds
Hemp seeds
*Linseed (flax)
*Chia seeds
*Quinoa
*Tahini
Coconut milk and cream and water

Sea veges
Nori
Wakame
Kombu
Agar agar
*Karengo
Kelp

Legumes
Lentils
Black beans
Chickpeas

Grains
Buckwheat
Millet
Amaranth
Spelt
*Rolled oats

Herbs and Spices and seasonings
*Cinnamon
Nutmeg
Garam masala
Turmeric
Cumin
Cardamon
Coriander
Cloves
Chilli powder
Fenugreek
Smoked Paprika
Ginger powder
Onion powder
Garlic powder
Cayenne pepper
*Himalayan or sea salt
*Freshly ground black pepper
*Tamari (wheat free soy)
Coconut aminos (soy free seasoning)
Braggs all purpose seasoning (wheatfree)
*Raw, unpasteurised, unfiltered apple cider vinegar
Nutritional yeast

Fermented or cultured food
Miso
Sauerkraut
Kimchi
*Kefir
Kombucha
*Coconut yoghurt

Sweeteners
Maple syrup
*Dates
*Eurythritol (or xylitol)
Stevia
Raw unpasteurised honey
Coconut palm sugar
Coconut palm nectar
Brown rice syrup
Blackstrap molasses

Baking
Dessicated coconut
Coconut flour
Almond flour
Besan (chickpea) flour
Arrowroot
Tapioca flour
Brown rice flour
Non aluminium, gluten free baking powder

Superfoods/Adaptogens
Cacao powder and nibs
*Spirulina
Chlorella
*Maca
Wheatgrass
Cordyceps – Reishi and Chaga mushroom tea

Other
*Sundried tomatoes
Sun dried olives

Tasty Bean & lentil curry

Tasty Bean & lentil curry

Credit to Chef Mike Davies

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100gm beans soaked overnight (use any beans)

100gm brown lentils

1 litre water or verge stock

1 T curry powder

1 T turmeric

1 T ground coriander

1 tsp cumin

1 tsp chilli or cayenne pepper

1 lemon

2 T tomato paste

salt to taste

onions and garlic

 

Add all ingredients together in a pot (apart from lemon and salt).  Bring to boil and then cook on medium to low heat for around 1.5 hours.  Add more water little by little if it starts to dry up.  The lentils should start to form a sauce after around an hour of cooking.

Add salt and lemon juice to taste and serve with fresh coriander.

Serve with baked potato, kumara or roast cauliflower or as in this picture with sweet corn, salad, hummus and guacamole!

Raw Key Lime Pie

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Raw Key Lime Pie
Crust:
1 cup shredded coconut
1/2 cup almonds (soaked & dehydrated)
1/2 cup macadamia nuts
1/4 cup pitted dates
1 T coconut oil
pinch Himalayan salt
pinch cayenne pepper
1. Puree the shredded coconut until it becomes like flour.
2. Put in remainder of ingredients and puree until nuts are fine and crust binds together.
3. Shape into a 9″ torte pan

Filling:
2 cups young coconut meat (about 4 coconuts)
1/2 cup coconut palm nectar OR xylitol (or to taste)
1 cup coconut oil
1 green zucchini, chopped
the peel only from 1 more zucchini
Zest of 1 lime
2 T lime juice (approx 1 lime)
1. Blend coconut, sweetener and coconut oil together until smooth and creamy.
2. Remove 1/2 cup of the white coconut mixture. Add the zucchini, lime and lime zest, and blend again until smooth.
3. Reserve 1/8 cup of the green filling into the pie crust and let set for up to 1 hour in the refrigerator
4. Keep the white coconut mixture at room temperature, and after the green layer sets in the refrigerator, spread the white layer on top of the green layer.
5. Decorate with lime zest.
6. Refrigerate for 2 or more hours before serving.

Aussie zucchini Omelette

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Aussie Omelette
3 eggs
1 grated zucchini
Handful of grated carrot
4 cherry tomatoes
1 clove of garlic (actually I had 2 for immunity building)
Himalayan salt & pepper to taste
Splash of Macadamia oil (or your choice of oil)
To serve:
Squeeze of lemon
Half an avocado
truffle oil (optional)

Whisk eggs, then add in all the other ingredients. Cook on a very low heat with your oil of choice.
This omelette is quite wet, with all of the liquid in the veges, which is how I prefer it, and its also great for digestion, particularly in the morning to have ‘wetter’ foods.
Serve with half an avocado with a bit of lemon squeezed over the top.
I found some truffle oil in the pantry…and a few drops of that was devine!!