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Pesto Covered Baked Potato Wedges
Cooking HacksFast Healthy MealsGluten FreeSides & VegetablesVeganVegetarian

Quick Pesto Covered Baked Potato Wedges

written by Daniela Klein

This is so simple it can hardly be called a recipe. But it is delicious, quick, and it is a great way to change up potatoes.

I have a way of doing roasted potatoes which makes them quicker to do than if you roast them away in the over from scratch. What I do is I simple steam them until they are kind of ‘al dente’. They are cooked, but only just, still at the point where they are slightly too hard to be served.

I then put them onto a baking sheet, drizzle with olive oil – or in this case slather with pesto! – and pop them into the oven until they are slightly browned. I love this trick, because not only does it reduce the total cooking time, but it also works out more energy efficient, as one does not have to have the oven blazing away for almost an hour.

For these pesto wedges I used kale pesto.  I was very pleased with the result, as the pesto ends up roasting a little and losing some of its bitterness this way. My recipe for kale pesto is already de-bittered, however there is still some residual bitterness usually, and the heat of the over really helped to tone that done even further.

If you want to use a different pesto, then by all means do so, I can almost guarantee that it will be good!




Quick Pesto Covered Baked Potato Wedges

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Serves: 4 Prep Time: Cooking Time:

Ingredients

  • 600 - 700 grams of potatoes
  • 1/3 cup water
  • 1/4 -1/2 cup pesto
  • Olive oil to drizzle
  • 3 tablespoons nutritional yeast
  • Salt and pepper to taste

Instructions

  1. Cut up your potatoes into wedges. If they are not organically grown, then you may want to peel the skins off.
  2. Place them into a wide based pot and add in the 1/2 cup water.
  3. Set to steam until they are not quite cooked and are ‘al dente’. A knife should penetrate, but not with complete ease.
  4. Set your oven to about 375 – 400 F or 190 – 200 C.
  5. Remove potato wedges from the pot and place onto sheet pan. Spoon the pesto over as evenly as possible and drizzle a little extra olive oil on top. Sprinkle on the nutritional yeast and the salt and pepper to taste, and using an egg lifter or spatula gently turn and toss the wedges so that they pesto is more evenly distributed.
  6. Place the pan into the oven and allow to bake until the edges are golden – about 10 – 15 minutes. I like to give the wedges a toss halfway through the baking time, as this helps to give them an even bake.
  7. Serve hot with any appropriate sides.
November 30, 2017 0 comment
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Nectarine , Banana and Kale Smoothie Recipe
Breakfast ideasDrinksFast Healthy MealsGluten FreeSmoothiesSnacksSneaking in the VeggiesVeganVegetarian

Nectarine, Banana and Kale Green Smoothie

written by Daniela Klein

I am so pleased to be bringing you this smoothie recipe, it hits all the nigh notes for me.

I find that the trio of tangy nectarine, creamy banana and iron rich kale really satisfying, with a great balance in flavor. Which is funny because the smoothie is basically a balance of four things, 1 of each…..

1 ripe nectarine
1 banana
1 large kale leaf
1 cup water

=

Yummy

Sometimes when making a smoothie that has greens in it and fruit, it can feel like you are too much on one side. Either it is dominated by the greens, or by the fruit. Too much greens will give the smoothie a bitter taste. Too much fruit will make it quite sweet. This 1,1,1,1 ratio seems to be the golden one when it comes to a nectarine and kale smoothie. : )

 

 

Nectarine , Banana and Kale Smoothie Recipe

There is actually another ingredient in this smoothie. Shhh it’s a secret.  It is 4 teaspoons of melted coconut oil, and gives the smoothie a lovely creaminess. It also keeps you full for longer and can help you to shed weight!

A few big tablespoons of coconut oil is my absolute favorite smoothie ingredient. Not only does it make almost any smoothie taste yummy, but I really like that it can make a smoothie keep you full for longer. Nothing worse than going to the effort of making a smoothie, and then one hour later ending up with a bag of chips in your hands because you have used up all the energy in it.

Why Coconut Oil Can Help You to Lose Weight

Ok, ok, I know.  Can coconut oil really help you to lose weight?

I have done some research on this ,delving into the published studies, and yes, it would seem that coconut oil can help one to ‘effortlessly’ lose a little weight, while keeping you feeling full, and topped up with energy.

The reason for this is that coconut oil is made up of healthy saturated fats, and these can be difficult for the body to store as fat cells. These fats only require a 3 step process by the body to be broken down and converted to energy, as opposed to the 27 steps required by many other plant based oils.

According to a study published in the Journal of the American Oil Chemists’ Society – 

“The primary fatty acid of coconut oil is lauric acid, which is present at approximately 45–53 %. Detailed studies have shown that the majority of ingested lauric acid is transported directly to the liver where it is directly converted to energy and other metabolites rather than being stored as fat.”

Interestingly, 30 grams of coconut oil per day (a perfect amount to put in one’s smoothies!) in one human trial, were consumed by obese subjects for 4 weeks, and reduced waist circumference by 2.86 cm, or 1.1 inches was recorded.

 

Nectarine , Banana and Kale Smoothie Recipe

 

Coconut Oil Can also Immediately Improve Mental Clarity

Not only does coconut oil help you to stay fuller for longer, assist in potential weight loss or decreased weight maintenance, but it also fuels your brain! After being metabolized in the liver, the lauric acid can make it way straight to the brain and be used as an energy source for it. Here is a study on how and why this is.

Considering that dieting and running on nutrient rich but low calorie dense smoothies often can come with hunger pangs, energy slumps and brain fog – coconut oil is really the perfect smoothie add in. Not to mention that it makes almost all smoothies taste really good!

So, let’s get to the recipe…..

Nectarine , Banana and Kale Smoothie Recipe




Nectarine, Banana and Kale Green Smoothie

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Serves: 1-2 Prep Time: Cooking Time:

Ingredients

  • 1 ripe nectarine
  • 1 banana
  • 1 large kale leaf
  • 1 cup water
  • 4 tablespoons melted coconut oil

Instructions

  1. De-rib the kale leaf. If your kale leaves are on the small side, you can use two. Peel the banana and de-pip the nectarine.
  2. If you have not done so already, melt the coconut oil. This is very important to do, because if you put it in while it is still in a solid state, you will get very fine ‘bits’ of coconut oil in your smoothie! Not so nice. Of course if it is hot where you are and the coconut oil is already in liquid form, then melting is not neccesary.
  3. Combine all ingredients and blend until the smoothie is smooth. Kale is quite fibrous, so if you do not blend it well there will still be shreds of fibre in the smoothie. You want to process those away to nothing so that the smoothie is creamy and, well smooth! : )
  4. Pour into a tall glass and enjoy!

Notes

If you like your smoothies really cold, then you can freeze the banana and nectarine beforehand, and chill the jug of made smoothie for 30 minutes or more before drinking.

November 30, 2017 1 comment
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Chocolate Chickpea Fudge Recipe
Breakfast ideasCookies and TreatsGluten FreeSnacksVeganVegetarian

Chocolate Chickpea Fudge

written by Daniela Klein

This recipe is a remix of the nutmeg ladu fudge which came onto the blog a couple weeks ago. I lovedd that fudge – I was so so impressed by the flavor, consistency – and the nutritional value. Chickpea fudge is definitely something which you can eat as ‘fuel’ not just as a treat.

I decided to try out a chocolate version of the nutmeg fudge. And it is absolutely the bomb!
Oh and by the way…

Kid test – passed
Man test – passed 
Grandpa test – passed 
Dad test – passed 

Can I have a round of applause please? It is not often the one can create a sweet good which is as nutritious as this one – and pass all of those testers. : P With flying colors too I might add.

Ok, let’s talk a little bit about this yummy chickpea fudge is so delicious, and then we can get to the recipe.

SO What’s in this Chickpea Fudge?

The main components of this chickpea fudge are of course chickpeas, coconut oil, dates and ground pecan nuts.  All of these are things which one can and should eat on a semi  regular basis.

Health Benefits of Chickpeas

Chickpeas are a wonderful pulse to sneak into sweet goods because their flavor works well with sweeter things, and they are excellent at aiding the body to regulate blood sugar levels. So no sugar spikes when chickpeas are in the mix!

Chickpeas contain high amounts of fibre which means that they aid digestion, and also increase levels of satiety. Meaning you will be fuller for longer after eating a food containing chickpeas. Making sure that your snacks have a high satiety score can lead to better weight management, as you will feel fuller for longer on less. Great formula for shedding a couple pounds!

Chickpeas are also a great source of plant based protein. If you are vegetarian or vegan, then chickpeas can be a valuable component of your diet.

Besides containing high levels of fibre and protein, chickpeas are also rich in manganese, folate, copper, phosphorus, iron, magnesium and zinc. They also slightly lower concentrations of thiamin, vitamin B6, selenium, calcium, vitamin K and riboflavin.

 

Chocolate Chickpea Fudge Recipe

 

Health Benefits of Coconut Oil

Coconut oil has been making headlines over the last few years for a its health benefits. But I was shocked to read on Dr Axe, that there are over 1 500 published studies ‘proving coconut oil to be one of the healthiest foods on the planet’. I went and checked this, because you can’t believe everything you read. However there are literally 1 775 published studies on NCBI alone. Needless to say, I did not have time to check through each study – but I do not think science would invest so much time and money investigating a food which did not have some seriously significant elements.

Coconut Oil is Not Readily Stored by the Body as Fat –
It is converted to energy straight away

It appears that one of the top reasons why coconut oil is so good for our bodies lies in the type of fat that it is made up of. coconut oil is made up of over 90 percent short chain healthy saturated fat. This fat can be broken down by the body in 3 steps. Unlike other plant derived fats which are broken down in 26 stages!

What this means ultimately is that the fat in coconut oil can be taken up by the body and converted to energy immediately. Short chain fats are processed in the liver, which means pretty much a one way street to energy production.  There is much less chance of coconut oil being stored in fat cells within the body, because it can so easily be converted to energy. Whereas other plant based fats can take so long to convert that they can end up being stored along the way.

Coconut Oil is a Brain Food

Another interesting facet to these rare short chain healthy fats is that they are literally brain food, and help with the production of serotonin!

Coconut Oil is an Immune Booster

Coconut oil is also antimicrobial and antifungal. This is great for balancing the gut flora and keeping things like Candida overgrowths at bay. Because 80% of the immune system is made up of the gut bacteria, this will boost your immune system as well.

Health Benefits of Dates

Dates are full of fibre, which makes them nature’s perfect sweet for us. This is because while dates have a high sugar content, the fibre which they contain ensures that the release of this sugar into our systems is very slow. Which makes dates a very low GI sweetener!

Dates are also rich in the following vitamins and mineral:

  • Iron
  • Potassium
  • B vitamins
  • Vitamin A
  • Vitamin K
  • Copper
  • Magnesium
  • Manganese

Health Benefits of Pecan Nuts

I think we all know by now that nuts are super healthy – but I was shocked to find out that pecan nuts contain more than 19 different vitamins and minerals, and Shape even wrote an article with the title ‘Pop and Pecan not a Pill – Can Pecans Replace Your Multivitamin’.

Pecans are also a source of more healthy fats, some fibre and protein.

How to Make this Chickpea Fudge

Before I leave you with the recipe – I just wanted to say don’t let all this reading about nutritional powerhouse ingredients make you think the recipe is all difficult and complicated.

IT IS THE EASIEST THING EVER.

So go make these. And tell me what you think.

x

 

Chocolate Chickpea Fudge Recipe




Chocolate Chickpea Fudge

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Prep Time:

Ingredients

  • 300 grams cooked/canned chickpeas
  • 200 ml melted coconut oil
  • 150 grams chopped dates
  • 1 cup ground or powdered pecan nuts
  • 4 heaped tablespoons cocoa powder
  • 3 tablespoons honey or maple syrup
  • 2 tablespoons vanilla essence
  • pinch salt

Instructions

  1. If you have not done so already, melt the coconut oil at a low heat until it is in liquid form.
  2. Then combine all ingredients in a food processor, or use a stick blender, and process until smooth. If you have an electric coffee grinder, you can do the pecan nuts in this to get them really fine, and then add them to the food processor with the other ingredients.
  3. Once processed fully, spoon into a small baking pan and flatten down with a spoon.
  4. Place pan in the freezer and allow to stiffen.
  5. Cut into squares, place in an airtight container to store. Keep in the freezer between eating.
  6. Enjoy!

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Chocolate Chickpea Fudge Ladu Recipe

November 15, 2017 0 comment
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Spice Crusted Baked Potato Bites Recipe
Gluten FreeSides & VegetablesVeganVegetarian

Za’atar Spiced Baked Potato Bites

written by Daniela Klein

More potato cubes!

I have another recipe for Spicy Sweet Potato Cubes which is very similar. I like that recipe for sweet potato so much – that I decided to tweak it for regular potatoes.

Cuz I mean potatoes are the best right. But when ever I make potatoes, I do feel like I need to do something different. I mean the average person has probably eaten boiled potatoes thousands of times during their life. How crazy is that?

Anyway, these potato bits are almost as simple to make as a boiled potato – and perhaps even quicker to make. The dominant is the moroccan spice Za’atar. There is also olive oil involved, and of course salt. And when they are done, they are spicy little cubes of flavor.

 

Spice Crusted Baked Potato Bites Recipe

 

You can make this as a side for any meal where you would have had boiled or mashed potato. This potato recipe can also be good option for a potluck  meal or barbecue where you want to bring something different – but don’t have a ton of time to make a dish.

 

Spice Crusted Baked Potato Bites Recipe

 

 




Za'atar Spiced Baked Potato Bites

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Serves: 3-4 Prep Time: Cooking Time:

Ingredients

  • 6 medium sized potatoes
  • Olive oil
  • 5 tablespoons za'atar spice
  • Salt to taste

Instructions

  1. Peel and cube the potatoes. If they are organic, you can probably leave the skins on.
  2. Place the cubes into a saucepan and steam until almost soft. About 5 minutes.
  3. Push the potato cubes onto a sheet pan. Drizzle with olive oil, enough to generously cover.
  4. Sprinkle on the za’atar and toss the cubes lightly if you feel that the za’atar is unevenly distributed.
  5. Place sheet pan into the oven and bake at a medium temperature until the cubes have browned, approximately 20 minutes.
  6. salt to taste, serve with your meal and enjoy. : )

Spice Crusted Baked Potato Bites Recipe

November 9, 2017 0 comment
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BreadsGluten Free

Gluten Free, Low Carb, Nutrient Dense Flaxseed Breads

written by Daniela Klein

Happy friday everybody!

Today I want to share you my experience making flaxseed ‘breads’. I started out with a recipe with stated that by mixing ground flaxseed and eggs – you could get a pillowy dinner roll.

Needless to say, after I had tried the recipe – I did not have a pillowy bread roll. I had round flat cakes, or ‘breads’.  I felt scammed!

I was highly disappointed and disillusioned, but I ate a couple of my rock cakes anyways.

And they were actually really good. Once I had gotten over the illusion of getting soft doughy buns from ground up flax seeds, I was actually very happy with them. I remade them a couple times, and even used them for what they were intended – in my Blood Building Beet Burgers recipe.

I am now thoroughly addicted to these little flaxseed breads, and just can’t bake enough to last until we next have beet burgers! In the interim I have also discovered a great addition – crushed garlic. It makes them so good. Really savory and delicious.

Besides being savory and fillings, these flaxseed breads are also super nutritious.

Nutritional Density of Flaxseeds

Flaxseeds are incredibly nutritionally dense and are literally packed with fibre and omega 3 fats. They also contain good amounts of protein, vitamin B1, manganese, magnesium, phosphorus, selenium and copper.

Flaxseed are very low in carbs, so if you are trying to lower your carb intake as well as follow a gluten free diet – then these might be for you.

Tips on How to Make Flax Seed Cakes / Breads

Before we go to the recipe, I just want to outline a couple tips I stumbled on while making these breads / cakes.

  1. Grind up your flax seeds super fine. This helps to give a bread-like texture. If you leave whole bits in, the cakes will be more chewy, and have a slimy texture to them!
  2. Wet your hands when working with the dough. It really helps to stop the flaxseed mix from getting stuck to your hands.
  3. Always allow some time for the mix to stand before baking. +- 10 minutes.
  4. If you find your mix a little sloppy and not a nice stiff consistency – simple add a little more ground flax seeds until it is closer to a thick consistency. Then allow the mix to stand, this will help to stiffen it further.

Note on the garlic: If you like to eat honey or jam on your regular bread – then you can omit the garlic. However if you like garlic and are happy with a savory bread, it lends itself really well to the flavor of the flaxseed bread / cakes. 

Ok, that is all of my cooking wisdom for the week. Enjoy the weekend everybody!




Garlic & Rosemary Flaxseed Breads

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Serves: Makes 6 'breads' Prep Time: Cooking Time:

Ingredients

  • 150 grams ground flaxseed
  • 1 teaspoons bicarbonate of soda
  • 1/2 teaspoon salt
  • Pinch of black pepper
  • 3 large eggs
  • 3 cloves garlic peeled
  • 2 tablespoons apple cider vinegar
  • 2 tablespoons butter
  • 3 tablespoons water
  • 2 teaspoon of dried rosemary
  • 1 tablespoon poppy seeds (for sprinkling)

Instructions

Burger ‘Bun’ Instructions:

  1. Preheat oven to 350 F – 180 C and line a sheet pan with parchment paper.
  2. Mix dry ingredients together.
  3. Add in the butter and press into the ground flax seeds with a spoon.
  4. If you have a stick blender, combine the eggs and the peeled cloves of garlic and whizz until the eggs are frothy. If you do not have a stick blender. beat the eggs with an electric egg beater, and chop the garlic.
  5. Add the water, bicarbonate of soda and apple cider vinegar to the eggs.
  6. Add the egg and garlic to the dry ingredient and allow the mix to sit for at least 5 minutes. This allows the flaxseeds to hydrate and release their stickiness.
  7. Coat your hands with water  and divide the mix into 6 equal portions.
  8. Roll these into balls in you hands, and then place them onto the baking sheet and press them down lightly so that they can form flatter circles.
  9. Sprinkle the tops with poppyseeds and . You can press the seeds in lightly with your fingers, to keep them from rolling off the top after baking.
  10. Place the sheet into the oven and bake for 20-22 minutes.
  11. Once done, remove from the oven and allow the ‘buns’ to cool completely. Store in an airtight container.

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Flaxseed bread recipe

November 3, 2017 0 comment
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Refried Lentils with Shredded Kale, Red Pepper and Baby Onions
Fast Healthy MealsGluten FreeHow To'sSneaking in the VeggiesStir FriesVeganVegetarian

Refried Lentils with Shredded Kale, Red Pepper and Baby Onions

written by Daniela Klein

Did you know that lentils can work well in a refried beans style recipe? I love lentils like this. The extra oil and braising in the pan gives them lots of flavor and umami.

In this recipe I combine the refried lentils technique with some shredded kale, some red pepper and some young onions. The result is a filling, nutrient dense meal that is quick and easy to cook.

For sides, you could have a salad if you want something to lighten up the amount of lentils, or you can serve this on rice, couscous or millet.

Before we go to the recipe, I just want to touch on how I do the refrying of the lentils.

How to Make Refried Lentils

For non-sloppy, chunky textured refried lentils do the following:

  1. After simmering the lentils, drain off any excess water and set back onto the heat. Allow any last excess moisture to steam off. Remove the pot before any discoloring on the bottom of the pot happenings. This step will only take a moment or two.
  2. Pour a lug of oil into a wok or skillet, and bring up to heat. Add your seasoning and lentils and toss gently. Keep tossing.
  3. You can refry the lentils for quite a few minutes, just make sure to keep turning and mixing them. This way you will get lots of nice crunchy little braised bits in your re-fried lentils.

If you like your re-fried lentils more smooth and sloppy, then you should rather opt to skip step 1 and mash your lentils before beginning to refry them.

Health Benefits of Lentils

Last thing! I just want to mention that lentils are an excellent source of nutrition. They are high in fibre, contain good amounts of vitamins and minerals, and are a good source of protein. If you do not eat much or any meat – then lentils can be a great pulse to fall back on when scratching your head for how to get protein into a meal.

Unlike most other beans and legumes, lentils are quick cooking. So even if you do not have a lot of time and forgot to cook them before hand – you can still boil them up in about 15 minutes. This is a similar cooking time to most starches.

Anyways, enough of Dr. Daniela talking – here is the recipe. Enjoy!

x

 

Refried Lentils with Shredded Kale, Red Pepper and Baby Onions




Refried Lentils with Shredded Kale, Red Pepper and Baby Onions

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Serves: 4 Prep Time: Cooking Time:

Ingredients

  • 1 1/2 cups dried lentils or 2-3 cups cooked / canned lentils
  • 4 large kale leaves
  • 3-4 small young onions (you can also use shallots)
  • 1 red pepper
  • 2 teaspoons dried rosemary
  • 2 teaspoons dried and crushed cilantro seeds
  • Black pepper
  • Cayenne pepper to taste
  • Salt to taste
  • Dash of apple cider vinegar
  • 3-4 cloves garlic

Instructions

  1. Start of by simmering the lentils according to their packet instructions.
  2. While the lentils are simmering, de-rib and chop the kale into shreds. Dice the red pepper and slice the onions into rounds. Peel and slice the garlic.
  3. Once the lentils are done drain off any excess water and set back onto the heat.
  4. Allow any last excess moisture to steam off. Remove the pot before any discoloring occurs on the bottom of the pot. This step will only take a moment or two.
  5. Pour a generous lug of olive oil into a wok or skillet, and bring up to heat. Add the crushed cilantro seeds, some black pepper and cayenne pepper to taste, and the dried rosemary. Quickly add your lentils, and toss gently. Keep tossing. Add in some salt to taste which you are tossing.
  6. You can re-fry the lentils for quite a few minutes, just make sure to keep turning and mixing them. This way you will get lots of nice crunchy little braised bits in your re-fried lentils.
  7. Once the lentils are refried to your liking, spoon them out of the wok / skillet and back into the pot you cooked them in. Add a little more olive oil and the kale, pepper and onions. Stir fry this well on a highish heat. You want the kale properly cooked, otherwise it will be tough. You should see the kale reduce a lot in volume, this means that it is nearing being well cooked.
  8. Now add your lentils back into the wok, sprinkle with a dash of apple cider vinegar and your raw chopped garlic, and stir to combine roughly.
  9. Serve hot.

Notes

You can eat this dish plain, side it with a salad, or serve it on a bed of rice, millet or couscous.

November 2, 2017 0 comment
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Gluten Free Breakfast Oaties Recipe
Breakfast ideasCookies and TreatsGluten FreeSnacksVeganVegetarian

Gluten Free Breakfast Apple Oaties

written by Daniela Klein

Hello internet. Today I have a gluten free oaties recipe for you! : )

I love making cookies and cakes that are so high in nutrients that they can be eaten for breakfast. Like this gluten free poppyseed cake….  and this  no sugar nutmeg ladu / fudge. And these no flour brownies!

These apple oatie cookies are made of oat flour, whole oats, ground flax seeds, grated apples, dates, coconut oil and some natural apple syrup. If you do not have access to this amazing apple syrup (my mom gets it from a neighbor who in turn gets it from a secret source), then you can also use honey or maple syrup instead.

 

Gluten Free Breakfast Oaties Recipe

 

These cookies are great for an on the go snack to have in your bag – as they are full of nutrition. Also, they do not require any overly processed gluten free flours, just ground up gluten free oats. I grind my oats in a small electric coffee grinder. It turns my oats into perfect oat flour! I also use the coffee grinder to grind up flax seeds for flax seed flour. (If you are on the hunt for non processed gluten free baked goods – also check out this recipe, it is for savory flax seed cakes. Which can also be used as thin ‘burger buns’!)

As opposed to the gluten free poppy seed cake – these cookies come together really quickly and do not require lots of beating / egg whisking. They do not contain raising agents, which also means that you can easily slip them into the oven with other things, without any risks of spoiling the rise by changes in temperatures, moving around of the baking sheet etc.

Before we go to the recipe, I just want to explain why these cookies can be gluten free, and not require any complicated or processed gluten free flours.

How to Make Gluten Free Oaties

Most gluten free baked goods need something like xanthan gum or psyllium husk to act as a binding agent and to prevent them from falling apart. Oat flour is a nice gluten free flour to bake with, as oats does have a little of its own innate ‘stickiness’.

The other thing that holds these cookies together is the ground flaxseeds. Do not leave these out, as without them the cookies will probably fall apart. The ground flax seeds are also full of fibre, vitamins and minerals – so not only do they bind the cookies together, they also make them more nutrient dense. Perfect for a breakfast cookie!

 

 

Gluten Free Breakfast Oaties Recipe




Gluten Free Breakfast Apple Oaties

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Prep Time: Cooking Time:

Ingredients

  • 2 medium sized green apples
  • 1 1/4 cups gluten free oats flour
  • 1/2 cup whole gluten free oats
  • 1 1/2 cup ground flaxseeds
  • 100 grams finely chopped dates (you can also use finely chopped dried fruit of your choice)
  • 5 tablespoons natural apple syrup, maple syrup, or honey
  • 3/4 cup melted coconut oil
  • 1 tablespoon vanilla essence
  • 1 teaspoon cinnamon
  • 1/4 teaspoon of ground cloves
  • Dash of apple cider vinegar
  • Pinch of salt

Instructions

  1. Grate the apples into a large mixing bowl.
  2. Melt the coconut oil if you have not done so already.
  3. Add all ingredients to the large bowl and combine well.
  4. Allow the mix to sit for about 10 – 15 minute in the bowl. This will allow for the the oat and flaxseed flour to hydrate.
  5. Next, roll the mix into small to medium sized balls and arrange onto a baking tray. Press each ball down slightly with your palm to create a fat cookie.
  6. Slip the baking sheet into the oven and bake at 350 F (180 C) for about 20 minutes or until slight browning begins to occur. Do not over bake.
  7. Remove from the oven and allow the tray and cookies to cool completely. Pack into an airtight container and store at room or fridge temperature.
November 1, 2017 0 comment
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Kale & Orange Smoothie Recipe
DrinksGluten FreeSmoothiesSneaking in the VeggiesVeganVegetarian

Vegan Kale & Orange Juice Green Smoothie

written by Daniela Klein

To end the week off on a high note of health – I wanted to give to you my newest most favorite smoothie recipe!

A few posts ago I mentioned that I want to up my plant intake – and get rid of the bread that has been stealing room in my diet which I could be putting to better use. This smoothie has taken the place of my mid morning slice of bread, and I am loving it!

I find that the orange juice makes a super combination with the kale. Very refreshing, not too sweet, and bursting with flavor. I have been adding in coconut oil, as it gives the smoothies ‘smoothness’ and a balanced taste. It also improves the filling power of the smoothie. : )

Fun fact: I worked out that if I make this smoothie everyday, I will eat 14 large leaves of kale extra per week. That is a big bunch of kale! 

Green Smoothies: Either you hate them or you love them.

Before you go ahead and make this smoothie, I just wanted to say that I think people either love green smoothies, or hate them.

Green smoothies are a great way of getting in extra green leafy vegetables into your body – without the hassle of making and eating a salad. They are also great to take places like to work or town outings, because you can easily sip your greens rich smoothie without have to sit down with a fork, or get bits of salad in your teeth!

On the other hand, and this green smoothie is a perfect example of a typical green smoothie taste.. which is green! They aren’t usually super sweet or super creamy. If you are someone who does not enjoy green smoothies all that much, I would say give this one a miss and rather make something like this pomegranate smoothie, or this papaya and coconut smoothie.

What I also find with kale is that it contains a lot of fibre! If you do not have a powerful blender or food processor then this can end in a fibrous smoothie. On the other hand, this hard-to-blend fibre is super good for you – so if you do not mind the texture, then it is all good.

Why I Put Cayenne into this Kale Smoothie

Besides kale and orange juice the other ingredient in this smoothie is a dash of cayenne! Not too much, just a trace. I find that it really peps up the taste, and hides a little of the bitterness of the kale. The cayenne pepper gives an almost ginger like taste when combined with the orange flavor. Minus the hassle of peeling and cutting any ginger.

Health Benefits of Kale

There is a reason why kale eating is on the rise and everyone is trying to get it into their diets. Kale is great source of nutrients, being high in vitamin K, C, A, manganese, copper, calcium, potassium, vitamin E, Vitamin B6, B3, B9, and phosphorus. Kale also contains good levels of omega-3 fats and protein, and is literally packed with both soluble and insoluble fibre.

The Blue Zone study done in 2005 isolated a high consumption of greens as one of the secrets of the world’s most long lived societies. No wonder, looking at the nutrient density of kale!

Greens, especially bitter greens (which are really good for you!), can be difficult to get into one’s diet, especially if you cook for other people, or have a very busy lifestyle which takes you out of the house a lot. This is where green smoothies really bring the goods. The are easy to make, easy to take with you places, can secretly sneak in extra greens into your diet, and are 100% raw. Which means that you get all of the benefits of the raw greens without having to plow through a bitter and tough salad!

So on that note, here is the smoothie: )

 

Kale & Orange Smoothie Recipe Kale & Orange Smoothie Recipe




Vegan Kale & Orange Juice Green Smoothie

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Serves: 1-2 Prep Time: Cooking Time:

Ingredients

  • 2 leaves of kale
  • 2 large whole oranges or 1.5-2 cups of fresh orange juice
  • 1/2 cup water (I also like to use water kefir if I have it for some probiotics)
  • 1/2 cup coconut oil (melted)
  • Dash of cayenne pepper

Instructions

  1. De-rib the kale and chop it up roughly. Place it in your food processor (or in a bowl or jug if you are using a stick blender).
  2. Halve the oranges and squeeze the juice over the kale.
  3. Add the water or water kefir, and cayenne pepper.
  4. If your coconut oil is solid from low temperatures, melt it at a very low temperature in the smallest saucepan that you have.
  5. Once a liquid, pour the coconut oil over the kale.
  6. Blend on high for an extended period. You need to try and break down the fibre in the kale as much as possible to reduce ‘bitty-ness’.
  7. Once the smoothie is nice and smooth, either drink immediately, or pour into a sealable vessel and store in the refrigerator.

Notes

This makes a large batch for one person, or two smaller glass sized batches for two people. Remember, the longer you leave your smoothie to stand, the less live enzymes it will contain when you drink it. SO try to aim to drink your smoothie sooner rather than later.

October 27, 2017 1 comment
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Beet Burger Recipe
Fast Healthy MealsGluten FreeSneaking in the VeggiesVegetarian

Blood Building Beet Burgers – Vegetarian & Gluten Free

written by Daniela Klein

Hello world! Happy friday. Today I am bringing you a easy recipe for Blood Building Beet Burgers!

They are vegetarian, full of nutrients, and come with an easy recipe for a high protein and gluten free flax seed ‘bun’.

About Flaxseed Buns

Before we go any further, I want to talk about these flaxseed ‘buns’. I found a super simple recipe for ‘dinner rolls’ from Hemsley and Hemsley. All that was required were eggs and ground flaxseed. And the picture showed the rolls being big and fluffy looking.

Well, as the old saying goes looks can be deceiving. After making the rolls strictly according to instructions, what I got was flat little ‘cakes’, not pillowy buns!

I shelved my disappointed and flaxseed rolls (in a sealed container), and proceeded to continue my burger recipe testing process using a regular bun recipe in the bread machine. As in, not gluten free, and full of refined white carbs.

 

 

 

Why the Flaxseed ‘Buns’  Work with These Beet Burger Patties

Fortunately, on my second testing of this beet burger patty recipe I decided to just cut one of my flaxseed cakes in half and try it with a patty inside.

And… it was so good! The flavors worked really well together, the flaxseed savoriness complemented the earthy salty sweetness of the beet patties perfectly.

The other thing is that I found that these flat little ‘buns’ actually make for a much more ‘eatable’ burger because you can get your mouth around them to get a good bite. Which also means that you can really load up your burger with extra’s like pickles, lettuce, tomato, onion, feta cheese, lettuce etc.

If you want to have a thicker and bulkier bun, then what you can also do is skip slicing the flax ‘buns’ in half. Simply use two, – one for the top and one for the bottom. You should then end up with quite a high burger.

 

 

Beet Burger Recipe

 

Why These Beet Burgers are so Healthy

Besides being super tasty and hearty – the other great thing about these burgers is that are literally packed with nutrients, protein and fibre.

Health Benefits of Beetroots

In keeping with their intense color, beetroots are known for their blood building qualities. This is  due to the iron  and nitrate content of beets. While one cup of beetroot contains merely 1,1 mg of iron, for some reason it is in a highly bioavailable form, which is why beet juice is such a popular treatment for anemia.

As for the nitrates in beets, they are the same as the nitrates found in leafy green vegetables – one of the elements of greens which makes them so good for us! Once taken up by the body, nitrates are stored in the blood, and have a positive impact on circulation, heart and blood health.

Besides being a blood builder, beets are also known to be a blood purifier. This is because beets boost the body’s levels of glutathione, thought by some to be the number one antioxidant in the human body.

In addition to building and cleansing the blood, beets also contain good levels of vitamin C, fibre, potassium, manganese and certain B vitamins.

Health Benefits of Flaxseeds

Flaxseeds are highly nutrient dense, contain rich levels of Omega 3 and antioxidants and are full of fibre and protein.

A 28 gram (3 ) serving of flaxseeds contains the followings: 
  • Omega 3 fats + 200%
  • Fibre 22%
  • Protein 7 %
  • Vitamin B1 31%
  • Manganese 35%
  • Magnesium 30%
  • Phosphorus 19%
  • Selenium 10%
  • Copper 30%

That is some serious nutrition right there! Combine this with a beetroot burger patty, some crispy lettuce and generous dollopings of kale pesto – and it’s really a powerhouse meal. : )

Which are my favorite kind of recipe to bring to you – so let’s get to exactly that. The RECIPE.

x

 

Beet Burger Recipe

 




Beet & Lentil Burger

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Serves: Makes 10-12 patties Prep Time: Cooking Time:

Ingredients

  • 3 cups cooked lentils, or +-1 cup uncooked
  • 200 grams beetroot
  • 4 tablespoons ground flaxseed
  • 2 lightly beaten eggs
  • 1/3 cup oat flour (use gluten free if intolerant)
  • 5 tablespoons nutritional yeast
  • 4 teaspoons dried rosemary
  • 1 teaspoon dried & powdered cilantro seeds
  • dash of chilli flakes
  • Salt and pepper to taste
  • 3 cloves crushed garlic
  • For the burger 'buns':
  • 225 grams ground flaxseeds
  • 2 teaspoons bicarbonate of soda
  • 1 teaspoon salt
  • Pinch of black pepper
  • 4 large well beaten eggs (use 5 if the eggs are on the small side)
  • 4 tablespoons apple cider vinegar
  • 5 tablespoons butter
  • 4-5 tablespoons water
  • 2 teaspoon of dried rosemary
  • 1 tablespoon poppy seeds (for sprinkling)

Instructions

Burger ‘Bun’ Instructions:

  1. Preheat oven to 350 F – 180 C and line two sheet pans with parchment paper.
  2. Mix dry ingredients and add in the well beaten egg and the water.
  3. Now allow the mix to sit for at least 5 minutes. This allows the flaxseeds to hydrate and release their stickiness.
  4. Coat your hands with water  and divide the mix into 12 equal portions.
  5. Roll these into balls in you hands, and then place them onto the baking sheets and presse them down lightly so that they can form flatter circles.
  6. Sprinkle the tops with poppyseeds. You can press the seeds in lightly with your fingers, to keep them from rolling off the top after baking.
  7. Slip the two sheets into the oven and bake for 20-22 minutes.
  8. Once done, remove from the oven and allow the ‘buns’ to cool completely. Store in an airtight container.

Burger Patty Mixture Instructions:

  1. If have not cooked your lentils yet, do this first according to your lentil package instructions.
  2. While the lentils are cooking, peel and grate your beets, using a coarse grater.
  3. Transfer the grated beetroot to a pot with a tablespoons of olive oil. Toss continuously over a medium heat until the beet bits have softened a little.
  4. Add the flaxseed let stand for 5 minutes.
  5. Then add all other ingredients. In you have not beaten the eggs yet – what I do is simple whip them up in a mug with a fork. This works fine – no need to get out the electric beater.
  6. Mix all together until well combined.

Cooking the Patties:

  1. Heat a few tablespoons of oil in a skillet.
  2. Drop in two very heaped tablespoons of the mixture, and press down and shape gently into a round using the tablespoon. Do as many of these as will fit in your pan.
  3. Cook on a medium heat, and add extra oil if needed.
  4. I find that the patties taste best if fried slowly, until some browning / blackening starts to occur.
  5. After cooking, transfer to a baking sheet in the oven to keep warm until assemble the burgers

 

Assembling the Burgers:

To assemble the burgers, what I do is butter the ‘buns’ and layer on lettuce, the patties, some pesto (in my case some de-bittered kale pesto), some milk kefir, and some extra black pepper. What we also found can make a great addition is fetta cheese. Yum!

Of course you can add anything you want. Tomatoes, onion, a few fries, pickles etc. Let me know if you make these and come up with any great combos!

 

Beet Burger Recipe

October 27, 2017 0 comment
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De-bittered Vegan Kale Pesto Recipe
Cooking HacksGluten FreeHomemade condimentsSneaking in the VeggiesVeganVegetarian

De-Bittered Vegan Kale Pesto

written by Daniela Klein

Its another pesto recipe!

Why? Because pesto is a boss way of getting superfoods into your daily eating routine and meals. Pesto can be used as a dip or spread, or in recipes like pasta, pizza, salad, rice etc you name it. (Here is a cool list I found on Top Inspired, of recipe ideas using pesto, just to get you inspired.)

Also, the oil, salt and vinegar in pesto can act as a good mellowing agent for the strong, pungent and sometimes bitter elements of herbs and other superfood greens like kale.

Before I get to how to debitter your pesto, I just want to say this. Bitter is usually a word in cooking which spells undesired – but there is a magic to bitterness in greens! And the idea is not to get rid of it, but simply mask and smooth it.

Health Benefits of Bitter Greens

Bitter greens are known to be detoxifying and cleansing, and packed with minerals and vitamins. Not only can they clean the blood, cells and digestive system, but they can also cleanse and balance the palate. Which in turn can dramatically reduce food cravings for harmful substances. Bitter greens have been shown to have a supportive effect on the liver, can reduce risk of cancer, assist weight loss, and can have a stabilizing and balancing effect on hormonal health.

One of my favorite of these benefits is the palate cleaning. If one’s palate is clean and clear and your taste buds are operating properly, then healthy plant based foods are more than tasty enough. And then we don’t need things like MSG! Unless of course it is in the case of things like chinese restaurant rice. And if that is the case, then I have this solution for you.

What’s not to like? Well, the mouth puckering bitterness perhaps. Let’s take a look at some tricks to mask kale’s beautiful bitterness in this pesto : ).

 

De-bittered Vegan Kale Pesto Recipe

 

Tricks to De-Bitter Greens

There are three main things which can decrease  bitterness from greens. These are:

  • Cooking
  • Oil
  • Vinegar
  • Bicarbonate of soda

How to Use these Tricks to De-bitter Your Kale Pesto

Cooking

If you interested in making some kale pesto – then chances are you want to enjoy the health benefits of consuming it raw. So option 1 of cooking the pesto is out. If however you really can not eat bitter foods, then what you can do is blanch your kale leaves briefly in hot water. This might take some of the bitterness out. However it will also take away the live enzymes in the kale leaves and much of the C and B vitamins.

Adding Oil

Pesto recipes automatically contain oil. However you cannot increase it exponentially, otherwise you will have a pesto which is made up mostly of oil. You can however make sure that you use enough oil to ensure that the pesto is of a runny consistency. If the ratio of kale to oil is so high that the pesto is ‘stodgy’ then you should definitely add more oil, for texture and to balance out bitterness.

Adding Vinegar

Pesto usually also contains vinegars or lemon juice. Unlike the oil, this amount you can increase somewhat to help mask the bitterness of the kale. In this recipe I have bumped the vinegar amount up to 9 tablespoons of apple cider vinegar.

Adding Bicarbonate of Soda

Bicarbonate of soda is an effective de-bitterer. However do not use too much, as you do not want your pesto (or any other recipe with greens in it) to taste strongly of bicarb!

In this recipe I use one teaspoon, but you could increase this by small increments if you have a very bitter bunch of kale on your hands.

How to Make Pesto Vegan

And the last point I thought should address, is why this pesto is vegan. Most pestos are made with parmesan cheese as an ingredient in them. The parmesan is not crucial to pesto. However without it, the taste can be a little flat. A great substitute for parmesan cheese when making vegan pesto, is nutritional yeast. Nutritional yeast can have a cheesy, nutty flavor – and is also full of B vitamins. Yum!

So, all you need to do is ditch the parmesan and add in nutritional yeast.

By the way, I am thinking of trying to grow my own nutritional yeast. Has anybody tried this? If I am successful, I promise I will put my process in a blog post!

But for now, let’s make kale pesto : D. x

De-bittered Vegan Kale Pesto Recipe




De-Bittered Vegan Kale Pesto

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Ingredients

  • 150 grams fresh kale
  • 1 1/2 cups olive oil
  • 9 tablespoons apple cider vinegar
  • 4 large cloves garlic
  • 3 tablespoons nutritional yeast
  • 1/2 handful of marjoram, parsley or basil
  • 1 teaspoon baking soda
  • Salt and pepper to taste
  • 3/4 cup sunflower seeds

Instructions

  1. De-rib the kale leaves and chop roughly. Peel the garlic cloves.
  2. Next add all ingredients except for the sunflower seeds to your food processor. You can also use a blender stick like I do.
  3. Process until the mix is fairly smooth. You do not want to see any of the fibres of the kale sticking out of the surface of the pesto.
  4. Now add in the sunflower seeds and pulse a few times. I like to stop processing while there are still some sunflower seeds ‘chunks’ left. You can also process until smooth if your prefer this.
  5. Once done, taste the pesto and up the salt or pepper amount if needs be. You can also add in a little extra olive oil if you find that the pesto is not thin enough.
  6. Store in an airtight glass jar in the refrigerator and use within approximately 2 weeks.

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Vegan Kale Pesto Recipe

October 20, 2017 0 comment
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