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Peanut Butter Banana Popsicles (Vegan, Gluten-free)

Tuesday, July 08, 2014

There's nothing like a cold and healthy popsicle to cool you down on scorching hot summer days. These creamy icy treats, featuring ripe banana, peanut butter and coconut water, will satisfy your craving for something frosty without adding on extra pounds, esp. if you adore the combination of peanut butter and banana.

3 Large ripe bananas
100 g Crunchy peanut butter
120 ml Coconut water
1 tbsp Maple syrup, optional

Combine all of the ingredients in a blender, and process until well combined.
Divide the mixture into 8 moulds and place a stick in the middle of each mould, and freeze for at least 6 hours, or until firm.

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Einkorn Protein Banana Bread

Thursday, July 03, 2014

Made with bananas (both fresh and dehydrated), whey isolate, and egg whites, this king of quick bread is packed with the protein and deliciousness of whole grain flour milled fresh from einkorn wheat berries. You can also bake this bread with other whole grain flour, for example, kamut, emmer or spelt.
Einkorn (from German Einkorn, literally "single grain") is considered to be the oldest form of cultivated wheat, dating back over 10,000 years, and completely unhybridized.
This glorious ancient grain is unique in flavour and nutritional benefits. Baked goods made with einkorn have a nice yellowish colour, which is due to its high content of lutein, a yellow pigment that has been associated with eye health and beta-carotene, an antioxidant that plays an essential role in bone growth, skin health and strengthening the immune system.
Einkorn, while not gluten-free, produces a natural gluten that is considered “gluten-safe” for some people with gluten sensitivity.

Einkorn Protein Banana Bread

adapted from Muscle Food

255 g Einkorn wheat berries, ground into flour
60 g Whey protein isolate, coffee flavoured
1 tbsp Baking powder
1 heaping tsp Cinnamon powder
1/4 tsp Salt
3 Medium ripe bananas, mashed
3 Egg whites
220 ml Water
1 handful Dehydrated banana chips

Preheat the oven to 180C/350F. Line a 25-30cm loaf pan with parchment.
Sieve freshly ground einkorn flour, protein isolate, baking powder, cinnamon powder and salt.
Stir together the mashed bananas, egg whites and water in another bowl, then pour into the dry mixture.
Mix well and pour into the prepared loaf pan. Lightly press some dehydrated banana chips into the batter. Bake in the middle of hot oven for about 50 minutes. Insert a skewer into the centre, if it comes out clean, the bread is ready.

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Quark Oatbran Bread

Friday, June 27, 2014

A delicious and healthy bread with Magerquark (German fresh cheese, almost fat-free), oat bran, and eggs. Dense, moist, gluten-free friendly and a perfect compliment to salads and soups.
Oat bran is the outside casing of the oat grain and contains soluble fiber, which helps lower your cholesterol and provide a number of other health benefits.

Gluten Free Quark Oatbran Bread

adapted from Fitness Dessert

500 g 0.2% Magerquark (German fresh cheese)
50 ml 1.5% Milk
2 Large eggs
2 Large egg whites
250 g Gluten-free oat bran
2 tsp Baking powder
1 tbsp Fresh thyme leaves
3 Thyme branches
Herb salt
Black pepper

Preheat the oven to 180C/350F. Line a 25-cm loaf pan with parchment paper.
Stir together the Magerquark, milk, eggs, and egg whites in a mixing bowl. Add in oat bran, baking powder, thyme leaves, herb salt and black pepper. Combine all the ingredients with a hand mixer until well combined.
Spoon the thick batter into the prepared loaf pan. Garnish with thyme branches. Bake in the center of hot oven for about 35 minutes.

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Quinoa Chicken Salad with Lemon Balm Walnut Vinaigrette

Sunday, June 22, 2014

A wholesome quinoa salad with chicken breast leftover, bell pepper, and arugula tossed with a lemon balm walnut vinaigrette. It is quick and easy to make and equally good warm or cold.

Lemon Balm Vinaigrette	Salad
1 Small shallot, minced 2 tbsp Lemon balm leaves, finely minced 2 tbsp White wine vinegar 1 tbsp Fresh lemon juice 80 ml Walnut oil Sea salt to taste Black pepper to taste	180 g Quinoa, soaked overnight 180 ml Water Sea salt 180 g Chicken breast, cooked and diced 1 Red bell pepper, diced 1 handful Arugula leaves, chopped Belgian endive to serve, optional

Soak quinoa in plenty of fresh water overnight. When you are ready to cook the quinoa, strain the quinoa in a fine sieve and rinse well, until the water runs clear.
Heat the water with a little sea salt in a medium saucepan. When the water comes to a boil, add in the soaked quinoa. Cover and let cook for 5 minutes. Stir and then leave uncovered for another 10 minutes.
Mix all dressing ingredients except walnut oil together, then slowly blend in the oil. Mix well before serving.
Place cooked quinoa, diced chicken breast, bell pepper and arugula in a salad bowl. Toss with the prepared vinaigrette. Serve over Belgian endive leaves if desired.

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Peach Strawberry Popsicles

Tuesday, June 17, 2014

These naturally sweetened popsicles are bright, refreshing and healthy. Fresh, sweet, juicy peaches and strawberries are perfect together for a simple and tasty summer treat. I didn't add additional sweetener other than a very ripe banana, you can of course use sugar, syrup or honey instead. Peaches can also be replaced with mango, apricot, or pineapple or a mix of all.

4 Ripe peaches, peeled, pitted and chopped
2 tsp Lime juice
1 Very ripe banana
3 Strawberries, diced

Bring a saucepan of water to a boil. Gently lower the ripe peaches into the boiling water. Leave it there for 30 seconds or until the skin splits. Remove the peaches with a slotted spoon and plunge them into an ice water bath. After 10 seconds or so, remove them and peel.
Roughly chop the peaches and place them in a blender together with lime juice, and banana. Process until smooth.
Pour half portion into the 8 ice moulds, add in diced strawberries and top with the remaining. Insert sticks, then freeze at least 4 hours or until firm.

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Quinoa Chia Bread (Gluten-free, Vegan)

Friday, June 13, 2014

Incredibly nutritious and bursting with plant protein, this bread, both grain-free and vegan approved, adapted from The Healthy Chef, is simply made with quinoa which is naturally gluten free and gives a light and slightly crunchy texture with a lovely nutty flavours. Quinoa contains all nine essential amino acids, which makes it a complete protein. Chia seeds, a great source of skin-loving omega-3 as well as fiber and calcium, work as a binder which helps hold all the ingredients together.

300 g Quinoa
60 g Chia seeds
250 ml Water
80 g Applesauce
1/2 tsp Baking soda
1/2 tsp Sea salt
1 tbsp Freshly squeezed lemon juice
Pumpkin seeds, optional

Soak quinoa in plenty of cold water overnight in the fridge. Soak chia seeds in 125ml of water until gel like. It can be done overnight too.
Drain soaked quinoa and rinse well through a sieve. Drain thoroughly and place in a food processor. Add in chia gel, remaining water, applesauce, baking soda, salt, and lemon juice. Process for 3 minutes. The bread mix should resemble a batter consistency with some whole quinoa still left in the mix.
Spoon the batter into a loaf pan lined with parchment paper. Sprinkle the top with pumpkin seeds if desired. Or you can divide the batter into 12 silicon muffin cups.
Bake the loaf for 60-70 minutes at 180C/350F, 40 minutes for the muffins, until firm to touch and bounces back when pressed with your finger. Remove and cool for 30 minutes in the pan, then remove and cool completely on a wire rack. Store wrapped in the fridge for up to 1 week.

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Sprouted Chickpea Salad with Pesto Yoghurt Sauce

Monday, June 09, 2014

Chickpeas, also known as Garbanzo beans, are a legume and contain high levels of phytic acid and enzyme inhibitors that can make legumes hard to digest. Sprouting process will help neutralize or eliminate all of these problems, while enhancing the nutrient content.
Alive and full of nutrients, this simple sprouted chickpea salad with pesto yoghurt sauce is perfect balance of flavours and textures, and tastes SUPER. If you are not fond of the raw taste, steam sprouted chickpeas for 10 minutes or use canned one instead.

Salad	Pesto Yoghurt Dressing
200 g Sprouted chickpeas 100 g Blueberries 150 g Grape tomatoes 1 handful Arugula	2 tbsp Red pesto 150 g 1.8% Plain yoghurt 1 tsp Lemon zest 1 tsp Lemon juice Salt and pepper to taste

To sprout the chickpeas, rinse and soak the chickpeas for 24 hours. This starts the sprouting process by waking them up with rehydration.
Drain and rinse the chickpeas thoroughly. Place them in a colander over a bowl and cover it with a clean kitchen towel. Set aside at room temperature and out of direct sunlight.
Rinse and drain the chickpeas once every 8-12 hours for 3-5 days, depending on how long you like your sprouted chickpeas. If you prefer your chickpeas cooked, steam them for ten minutes.
Whisk the yogurt, pesto, lemon juice and zest together in a small bowl. Taste and season well with salt and pepper.
Place all the salad ingredients in a large bowl and toss gently with the dressing until well combined.

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