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Stirfried Brussels Sprouts with Beluga Lentils

Thursday, November 01, 2018

Brussels sprouts flourish this time of year. Put this hearty winter veggie and beluga lentils together in this delicious and nutritious vegetarian meal tossed with a simple balsamic vinegar dressing.

180 g Beluga lentils
400 ml Water
500 g Brussels sprouts, trimmed and washed
Salt
50 g Sundried tomatoes, sliced
1 Shallot, diced
3 tbsp Ghee
20 g Raisins
50 ml Organic apple juice
50 ml Chicken broth
1 tbsp Maple syrup
2 tbsp Balsamic vinegar
Freshly ground peppers
Parsley leaves

Cover the lentils with water in a medium pot. Cook, covered, for 20 minutes until tender. At the meantime, bring a large pot of water to boil. Add salt to taste and brussels sprouts. Cook for 10 minutes. Drain and set aside.
Slice the sundried tomatoes and finely dice the shallot. Melt the ghee in a skillet. Add in diced shallot and stir until aromatic. Add in brussels sprouts and cook for 3 minutes. Now add in sliced tomatoes and raisins and cook 3 more minutes.
Pour in apple juice and chicken broth and cook 3 more minutes. Fold in lentils, season with maple syrup, balsamic vinegar, salt and pepper. Toss gently to combine. Garnish with parsley and serve.

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Jujube Spelt Streusel Bars

Monday, October 22, 2018

Jujube, or Chinese date, is a hoarder of nutrients. Like dates, jujube fruit is loaded with energy, essential vitamins and minerals (magnesium, potassium, copper, niacin, calcium, manganese, phosphorus, and iron), which provide its many health benefits. These erythritol sweetened cookie bars with a Quark cheese & butter crust and a streusel topping are packed full of fibre and wonderful as a breakfast cookie or a healthy after school treat.

Jujube Spread	Streusel	Crust
300 g Jujube dates, red or black 70 g Erythritol 50 g Butter	100 g White spelt flour 50 g Erythritol Pinch of salt 80 g Unsalted butter, chopped 1/2 tsp Vanilla extract	100 g White spelt flour 70 g Whole spelt flour 50 g + 20 g Hazelnut meal 50 g Erythritol 1 tsp Baking powder 150 g 20% Quark 1 Large egg 50 g Butter, chopped and softened

Cover jujube dates with water and let soak for 1 hour. Using a paring knife, slice down lengthwise into the date. Pull open the date and remove the pit. Place them in a medium pot and fill with enough water. Cover the pot, bring to a boil and simmer for 25 minutes. Use an immersion blender and blend the jujubes until smooth.
Cook the mixture over low-medium heat until it has thickened, about 1 hour. Stir in butter and mix well. Set aside to cool.
Place spelt, erythritol and salt for the streusel together in a mixing bowl. Add in chopped butter and vanilla extract. Rub everything together until the mixture resembles coarse crumbs.
Place all the ingredients for the crust, except 20 grams of hazelnut meal, in a mixing bowl. Beat with a handheld mixer until a smooth dough forms. Press the dough evenly into a 22x26x4cm baking pan lined with parchment paper. Sprinkle the reserved hazelnut meal over. Spread the jujube spread over. Top with prepared streusel.
Preheat the oven to 180C/350F. Bake the bar in the middle of hot oven for 35-40 minutes until nicely golden. Remove and cool completely before slicing into bars.

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Einkorn Vanilla Protein Pumpkin Bread With Port Soaked Raisins

Monday, October 15, 2018

A delicious, nutritionally packed quick einkorn bread filled with my Autumn favourites - pumpkin and warm spices. It makes a perfect low sugar snack or breakfast with plenty of protein. You can swap the protein flavour and feel free to use other types of whole grain flour instead of einkorn.

50 g Vanilla whey protein powder
50 g Almond meal
150 g Einkorn berries, milled into flour
2 tsp Baking powder
1/2 tsp Baking soda
1 tbsp Pumpkin pie spice mix

300 g Pumpkin puree
50 g Lemon curd
1 Large egg
2 tbsp Coconut syrup
50 g Ghee, melted
180 g Raisins, soaked in port wine and drained
1 tbsp Coconut flakes for topping

Line a standard-size loaf pan with baking paper. Preheat the oven to 190C/375F.
In a large mixing bowl, whisk together the protein powder, almond meal, milled einkorn, baking powder, baking soda and spice mix.
Beat pumpkin puree, lemon curd, egg, coconut syrup, and melted ghee in another bowl until smooth and well combined.
Sift in the flour mixture and fold to combine. Fold in drained raisins. Scrape the batter into the prepared loaf pan. Smooth the surface and sprinkle the coconut flakes over.
Bake in the hot oven for 30 minutes. Reduce the oven temperature to 170C/340F and bake 15 more minutes until nicely golden brown and a wooden toothpick, inserted in the middle comes out clean. Remove and cool in the pan for 5 minutes before turning out onto a wire rack to cool completely.

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Keto Hazelnut Chocolate Chip Cookies

Monday, October 08, 2018

Rich, delicate, moist and chewy - - these easy low carbs, gluten free hazelnut chocolate cookies are perfect for grab-and-go and an ideal treat for cookie fans on low carbs or anyone who follows keto diet. If you want to make them paleo friendly, just replace psyllium husk powder with arrowroot powder. Also almonds or macadamias can be used in the place of hazelnuts.

200 g Hazelnut meal
10 g Psyllium husk powder
10 g Arrowroot powder
120 g Erythritol
1 tsp Baking powder
100 g Salted butter, chopped and melted
1 Egg, medium
1 tsp Vanilla extract
150 g No-sugar added chocolate chips

Preheat oven to 180C/350F. Prepare a large baking tray lined with parchment paper.
Place chopped butter in a microwave-safe dish. Microwave, uncovered, on high until butter is melted, about 30 seconds. Take out and cool slightly.
Place the hazelnut meal, psyllium husk powder, arrowroot powder, erythritol and baking powder in a large bowl and mix to combine. Add in melted butter, egg and vanilla and mix well to combine. Stir through the chocolate chips.
Roll 2 tablespoonfuls of dough into a ball. Place the cookie balls on the prepared baking tray, leaving 5cm between each to allow room for spreading. You will have 12 cookie balls.
Bake for 10–12 minutes or until golden brown. Allow to cool slightly on trays before transferring to wire racks to cool completely.

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Overnight Green Tea Spelt Loaf with Streusel

Monday, October 01, 2018

I am a tea drinker and always try to incorporate tea, either black or green, oolong is my favourite though, into my baked goods whenever possible. This overnight spelt loaf, lightly sweetened with coconut sugar, is soft and tender with a buttery crumble topping--perfect for breakfast or afternoon tea snack.

Dough	Streusel
250 g White spelt flour 100 g Whole spelt flour 1/2 tbsp Green tea powder 2 tbsp Coconut sugar 1/2 tsp Sea salt 3 g Dried yeast 200 ml Liquid green tea, lukewarm 1 Small egg 50 g Butter, softened	50 g White spelt flour 30 g Coconut sugar Pinch of salt 40 g Unsalted butter, chopped

Place all the dough ingredients in a mixer and mix everything until you have a smooth, stiff dough. Cover and leave it at room-temperature to rest for 2 hours.
Gently knead down the dough and shape into a loaf to fit a standard-size loaf pan lined with baking paper. Cover and leave overnight to rise in the fridge.
The loaf will have risen slightly after 8-10 hours. Take it out of the fridge and put it somewhere warm to carry on rising until it reaches the rim of the pan, 1 to 3 hours.
Place all the streusel ingredients in a bowl and rub everything together until the mixture resembles coarse crumbs. Place the streusel on the top of bread.
Preheat the oven to 200C/400F. Bake the loaf for about 40 minutes until nicely golden brown. Remove and cool on a wire rack for 5 minutes before turn it out to cool completely.

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Homemade Sauerkraut in a Jar

Saturday, September 22, 2018

If you haven't ever made your own sauerkraut - a fermented food that's great for your gut, then you're definitely missing out. This is a really simple recipe to make traditional crunchy, tangy, probiotic-rich sauerkraut using only cabbage, salt and time.

900 g Cabbage (I used heart-shaped white cabbage)
1 tbsp Himalayan pink salt or other sea salt
1 (liter) Wide-mouth jar with a lid
1 Small jam jar as the weight

Half or quarter the cabbage and thinly slice with a sharp knife or a mandolin if you wish. Place the sliced cabbage in a large bowl. You can add in one or two minced garlic if desired.
Sprinkle the cabbage with 1 tablespoon of salt and mix well. Massage and squeeze the cabbage until moist, creating the brine, about 10 minutes.
Pack cabbages into the wide-mouth jar, pressing the mixture down tightly with a spoon or your hand, so that the brine rises above the cabbage. Pour the brine left in the bowl into the jar.
In order to hold the cabbage below the brine, top the mixture with a cabbage leaf and weigh down with a small jar. Close the jar with the lid. You might want to leave the lid a bit loose so that the build-up gas can escape.
Place the sauerkraut jar on a shallow dish to catch the brine that may leak out during the fermentation at room-temperature (18C-23C), out of direct sunlight and let the fermentation begin!
Be patient and wait for 7 days or up to 4 weeks if you want that typical tangy flavour from sauerkraut. After 7-days, you can open the jar and taste the sauerkraut and decide to enjoy it or let if ferment longer. I let mine ferment 15 days. Store the sauerkraut in the fridge for up to a year.
Sauerkraut juice, due to the fermentation process, is rich in natural lactic acid, vitamins and minerals--best probiotic drink!

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Peanut Butter Red Currant Bars

Saturday, September 15, 2018

An easy peanut butter jam bar recipe with almond oat base sweetened with dates and spread with a layer of red currant jam, then swirled with peanut butter. A simple and delicious dessert that's sure to satisfy both kids and adults.

150 g Rolled oats
70 g Almond paste, cubed
Pinch of sea salt
120 g Dried dates, pitted and chopped
5 tbsp Coconut oil, melted
2-3 tbsp Water
400 g Red currant jam
4-5 tbsp Smooth peanut butter, slightly melted

Line a 24x28 rectangular pan with baking paper. Preheat oven to 180C/350F. Place oats, cubed almond paste, pinch of salt, chopped dates, melted coconut oil and water in a food processor. Pulse a few times until the mixture comes together.
Spread the mixture firmly into the prepared pan and press firmly. Bake the base until lightly golden, about 15 minutes.
Spread the red currant jam over and drop the slightly melted peanut butter over the jam, and then use a butter knife to swirl the two together.
Return the pan to the oven and bake for another 20 minutes until the filling is almost set. Cool completely on a wire rack before slicing.

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Vegan, GF, DF Blueberry Buckwheat Hazelnut Muffins

Saturday, September 08, 2018

These triple coconut buckwheat muffins are perfect for breakfast, or anytime snack. The combination of protein and fiber-packed buckwheat seed, ground hazelnut and coconut products make these muffins a perfect gluten-free, grain-free and dairy-free treat.

70 g Coconut oil, melted
200 ml Coconut milk
110 g Coconut syrup
30 ml Freshly squeezed lemon juice
1 tsp Vanilla extract
150 g Buckwheat flour
150 g Hazelnut meal
2 tsp Baking powder
1/3 tsp Baking soda
Pinch of sea salt
120 g Fresh or frozen blueberries

Preheat oven to 180C/350F. Line a jumbo 6-hole muffin pan with paper cups. Melt coconut oil, add in coconut milk, coconut syrup, lemon juice and vanilla extract. Whisk until well combined.
Mix together the buckwheat flour, hazelnut meal, baking powder, baking soda and salt in another bowl. Sift the flour mixture into the coconut mixture. Mix until just incorporated.
Gently fold in blueberries and divide the batter among the paper cups. Bake in the middle of hot oven for 25 minutes until nicely golden.