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Cayenne Spiked Sherry Recipe
DrinksVeganVegetarian

Cayenne Spiked Sherry

written by Daniela Klein

Tis the season for sherry lads and lasses.

Tis also the season when those of us living in colder areas of the world need some extra circulation.. Which all together means – I want you to meet our cayenne spiked sherry that we invented the other day.

This year, my mom and I tried out making cayenne tincture. For externally uses. I figured out not too long after we opened the first bottle of cayenne tincture, that this was in essence, the same as the trendy chilli vodka that all the cool kids are drinking (or daring each other to drink). Just maybe a little bit stronger. In terms of the cayenne, not the vodka.

We stumbled on this fiery sherry & cayenne tincture combination one evening, and I immediately knew that it must get onto the blog at some point. And with Christmas only 3 days away, I think today is the day.

How to Make Cayenne Spiked Sherry

To make this drink you will need a sherry of your choice – sweet or dry, either works fine, and of course cayenne tincture. All you then need to do, is pour a small glass of sherry, and a small teaspoon of cayenne tincture to this.

If you are wary of the heat of the cayennes, then rather do a half teaspoon, taste, and increase if you like. If left to steep for long enough, cayenne tincture can be incredibly hot. Of course, you can also increase the cayenne vodka amount – if you have a fire tooth and are looking for a serious bit of heat.

Speaking of heat, there is another option to try with this recipe. If the weather is really cold, and you want to try out a gluhwein version, simple warm up the sherry in a small saucepan, then pour into glasses and add the cayenne vodka. Just make sure that when you are heating the sherry that you do not let it begin to simmer. If this happens, some of the alcohol will evaporate! Boooo : (.

 

Cayenne Spiked Sherry RecipeCayenne Spiked Sherry Recipe

Health Benefits of Cayenne Tincture Taken Internally

Oh no! Is she honestly going to tell us this is a health drink??? Yes. : )

Well, I am not sure about the sherry. But I cannot leave you with the recipe before letting you know about the health benefits of this cayenne tincture. We originally made it as medicine, and even though it ended up in the sherry, that does not mean that I can skip telling you about its benefits. : )

Cayenne tincture happens to be a potent bringer of the health benefits that cayenne contains. Here is a quick list of them in case you were wondering what these may be:

Studies have shown cayenne to have the following actions:

  • Promotes circulation
  • Assists digestion
  • Promotes weight loss
  • Speeds up the metabolism
  • Effective decongestant
  • Immune booster
  • Fights colds and flus
  • Anti-fungal
  • Promotes heart health
  • Promotes detoxification
  • Anti-irritant
  • Pain relieving

Many people make and take cayenne tincture (between 5 and 30 drops 3 times per day in water) daily, in order to reap these health benefits. Of course, you can simply eat lots of cayenne as well. However drinking the tincture in water (or sherry if your heart desires – like me) is a very convenient way to get it in.

On an anecdotal note, we have found the tincture to be the absolute BOMB when it comes to nipping flu’s and sore throats in the bud. The cayenne seems literally burns away the germs.

So now that I have convinced everybody of how important it is to drink this as often as possible, hopefully in sherry, I want to make a toast to you where ever you are. This will probably be my last post until after Xmas, as even bloggers need a break: D. I hope you have a absolutely lovely Christmas, many festive greetings of the season to you!

x

 

Cayenne Spiked Sherry Recipe




Cayenne Spiked Sherry

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Serves: 2 Prep Time: Cooking Time:

Ingredients

  • 2 small glasses worth of sweet or dry sherry
  • 2 teaspoons of cayenne tincture (or to taste)

Instructions

  1. Pour out sherry into two small glasses.
  2. Add half a teaspoon of cayenne tincture. Taste, and add the rest of the teaspoonful per glass is desired.
  3. Sip slowly, preferably by a roaring fire.

Notes

For a gluhwein version, warm up the sherry in small saucepan. Take care not to let it get too hot, as this will evaporate off some of the alcohol present in the sherry. Faint steaming is an indication that you can turn off the heat. Then add the tincture and enjoy.

December 22, 2017 0 comment
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Nectarine, Banana & Spinach Green Smoothie
SmoothiesSneaking in the VeggiesVeganVegetarian

Nectarine & Spinach Green Smoothie

written by Daniela Klein

Did you know that nectarines made the BEST addition to green smoothies? The sweet tart balance that they have is somehow a perfect compliment to greens. Throw a banana in there and you have a super delicious smoothie!

In this smoothie I decided to inject a probiotic boost – and incorporated milk and water kefir. You can substitute the milk kefir for yoghurt, or leave it out completely for a vegan option.

The only other thing in this smoothie is coconut oil. I find that coconut oil is the perfect fat to go into daily smoothies, because it is plant based, and one of the best fats to consume on a daily basis. It can be used to assist one to lose weight, act as a brain food, blood sugar stabilizer, and even stave off dementia.

Coconut oil is also transformational when it comes to the taste and flavor of your smoothie. If you do not believe me, then while you make it, taste it before adding the coconut, and after. You will see that the coconut gives a lovely creaminess and body to the smoothie.

Nectarine, Banana & Spinach Green Smoothie

 

Besides the flavor, I also really love the fact that the coconut oil makes a smoothie more filling. I like to be able to drink my smoothie, and then last on it for while. Nothing more frustrating than going to the effort of making a smoothie, only to be wracked by hunger half an hour later!

I really recommend this smoothie if you are someone who wants to make more green smoothies, but does not enjoy the very ‘potent’ ones which are dominated by greens. I have a few like this, such as this gazpacho style smoothie and kale and orange juice smoothie. These smoothies are chock a block with greens and nutrients, however they are quite strong in taste. Not creamy and sweet.

This smoothie on the hand brings the best of all worlds together. It is creamy, sweet, satisfying and filling, while containing a good amount of greens.

So much in fact in fact that I worked out if you make this smoothie everyday, you will be consuming 21 leaves of swiss chard per in a 7 days…. : D

Nectarine, Banana & Spinach Green Smoothie

If you made and liked this smoothie, and are want to try it out with using kale instead of spinach, here is my recipe for the same smoothie but made with kale. 

Hope you make and enjoy this smoothie – and if you feel like sharing, tag me on Instagram @rebels.kitchenpics

 

Nectarine, Banana & Spinach Green Smoothie

 

 

 

 

 

 

 

 

 

 

 




Nectarine & Spinach Green Smoothie

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Serves: 1-2 Prep Time: Cooking Time:

Ingredients

  • 1 nectarine
  • 1 banana
  • 3 small to medium swiss chard leaves
  • 1/2 cup milk kefir or yoghurt
  • 1 cup water kefir (you can also use plain water if you do not have water kefir on hand)
  • 50 grams melted coconut oil

Instructions

  1. If you have not done so already, melt the coconut oil. I have tried to skip this step before and it always leaves tiny little lumps of oil in my smoothie – not nice. To melt the coconut oil, simply place it in a small saucepan and put that on a very low flame. The oil will melt in moments. Do not overheat it, as you don’t want to be adding piping hot oil to your smoothie!
  2. Next, de-pip the nectarine and de-rib the spinach leaves.
  3. Blend everything together until smooth and creamy.
  4. Pour into containers and enjoy!

December 15, 2017 0 comment
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Umami Bomb Salad (V) Recipe
Fast Healthy MealsLunchbox L♥veSaladsSides & VegetablesUncategorizedVeganVegetarian

Umami Bomb Salad (V)

written by Daniela Klein

Today we are going to be talking about an Umami Bomb in the shape of a salad. : D

Ok, let’s start at the beginning. What is an Umami Bomb? Umami bombs are a term that chefs use to refer to a dish which has a combination of ingredients in which all add an umami flavor. The result is an umami bomb of a dish.

 

Which Foods Contain Umami

The umami taste present in certain foods is generally caused by glutamates within the foods. Monosodium glutamate is chemically manufactured to imitate the taste of naturally occurring glutamate, and artificially add umami flavors to food.

Not all foods contain glutamate and have an umami effect on the palate. The ones which do, are mostly foods which are notoriously flavorsome, often described as earthy, savory, hearty ect.

Meats

Some of the biggest ‘umami bringers’ are meats. Most meats contains umami flavors. This is often what vegans and vegetarians actually miss, when eradicating meat from their diet, not always the actual protein, as protein can be gotten from many plant based foods – not just from meat and dairy products.

Vegan Sources of Umami

Although meats are a primary source of umami flavors in traditional Western cooking, there are many plant based and vegan / vegetarian sources as well. Here are some examples of common plant based sources of umami flavors:

  • Mushrooms
  • Soya sauce and other fermented soya products such as tempeh
  • Nutritional yeast
  • Olives, particulary black olives
  • Pickled or fermented vegetables
  • Sea vegetables such as kelp, nori and kombu
  • Tomatoes

 

Umami Bomb Salad (V)

Why Umami Bomb Recipes are Great in a Vegetarian / Vegan Diet / Low Meat Diet

Vegetarians and vegans do not consume meat or animal based products, and a conventional Western diet without these may end up having a flavor gap when it come to savoriness and the umami factor.

Making umami bomb dishes using plant based ingredients is a great way to fill this gap. Also, many of the umami yielding ingredients which are plant based tend to have high nutritional profiles and can play a valuable role in a plant based or vegetarian diet. Nutritional yeast for example is a source of B vitamins, which makes a great addition to a plant based diet.

Making a Umami Bomb

The concept behind making an umami bomb recipe is quite simple. Combine a number of umami giving ingredients together in the same dish, and you will have yourself an umami bomb!

For this salad, I used lacto fermented pickled onions (which are probiotic!), olives, nutritional yeast, and sundried tomatoes as the umami bomb components. If you want to mix it up and add in something like a sprinkling of kelp powder, some tempeh,  mushrooms etc, go ahead and experiment. It is hard to go wrong when making umami bomb combos : )

 

Umami Bomb Salad (V)




 

Umami Bomb Salad (V)

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Serves: 1-3 Prep Time: Cooking Time:

Ingredients

  • 3 large green and crispy lettuce leaves
  • 1 fistful of skinny leaved rocket / arugula
  • 1 handful of black or kalamata olives
  • 3 tablespoons of sundried tomatoes
  • 4 pickled onions
  • 2-3 tablespoons of sundried tomato infused olive oil - or regular olive oil
  • 2 tablespoons nutritional yeast
  • 1 teaspoon dried and powdered cilantro seeds
  • Sprinkling of black pepper
  • Salt to taste to sprinkle on before serving
  • 1 tablespoon apple cider vinegar to sprinkle on before serving
  • Optional: rocket flowers for garnishing

Instructions

  1. Wash your lettuce and rocket and let drain.
  2. De-pip your olives.
  3. Chop the sundried tomato up into very thin slivers. They are difficult to chew, so the thinner the better.
  4. Quarter the pickled onions.
  5. Now chop up the lettuce roughly.
  6. Combine all ingredients into a medium sized salad bowl.
  7. Keep aside the vinegar and salt. You can add these right before serving, tossing to combine. If you add them earlier, the acidity and salinity can limpen the salad leaves.
  8. Serve and enjoy.
December 7, 2017 0 comment
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Creamy Carrot Marinara Sauce w/ Pasta (V)
Fast Healthy MealsSneaking in the VeggiesVeganVegetarian

Creamy Carrot Marinara Sauce w/ Pasta (V)

written by Daniela Klein

Today’s recipe is a real comfort food dish. Creamy carrot marinara!

Marinara is the Italian word for a simple tomato based pasta sauce. However you can also use other vegetables as well. Carrots really shine in this sauce. I cannot describe the flavor well enough to do it justice, but it is somewhat earthy, savory, slightly sweet, and very much more-ish. I also find that this carrot marinara sauce tastes almost cheesy – even though it is vegan.

Besides tasting great, a carrot based marinara sauce is quick and easy to make. The recipe is very simple, and it is basically done by the time the pasta has boiled. In other words a lovely recipe to keep up your sleeve for those evenings when you do not have a lot of time to cook – but really want to put out something delicious and interesting.

What Pasta to Use with a Carrot Marinara Sauce

You can really use any pasta in conjunction with this sauce. Whole wheat, white, penne, macaroni, spaghetti, you name it. If you have a little extra time, do eat eggs, and want to try something different, you can even try out my homemade egg noodles recipe! They are delicious, and do not require any equipment. And guess what? They are the most popular recipe on this site! : D

What to Serve with a Carrot Marinara Sauce

Personally I think the best side for a creamed carrot marinara pasta is a big crispy salad! However you can also do other vegetable sides, like steamed peas or broccoli. The green of the vegetables makes a nice contrast with the orange of the pasta.

 

Creamy Carrot Marinara Sauce w/ Pasta (V) Creamy Carrot Marinara Sauce w/ Pasta (V)

 




 

 

 

Creamy Carrot Marinara Sauce w/ Pasta (V)

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Ingredients

  • 2 large carrots +- 250 grams
  • 1 small onion
  • 1/2 cup olive oil
  • 2 tablespoons flour
  • 1 can of whole tomatoes in sauce
  • 3/4 - 1 cup water
  • 4 cloves garlic
  • 1 teaspoon dried oregano
  • 1 teaspoon dried rosemary
  • 3 tablespoons nutritional yeast
  • 1 tablespoon apple cider vinegar
  • Salt and pepper to taste
  • For the pasta: enough pasta for 4 people, cook according to packet instructions

Instructions

  1. Set a pot of paste for 4 to boil according to packet instructions.
  2. Finely peel and dice your carrots and onion. If the carrots are organically grown, then you can omit peeling them, as a lot of nutrition resides in the surface layer of the peel.
  3. Using a can opener and open your can of tomatoes. Separate the tomatoes and the sauce into two separate bowls.
  4. Pour the 1/2 cup olive oil into a pot and bring up to heat, adding the carrots and onion.
  5. Toss in the olive oil on a highish heat for a half a minute.
  6. Add the 1 tsp flour and toss this in until it is a little browned.
  7. Add the sauce from the canned tomatoes, as well as 3/4 cups of water.
  8. Simmer the pot until the carrots are completely soft.
  9. Remove the pot from the heat, add the garlic cloves, and blend well until the mix is smooth and creamy. I like to use an immersion blender for this. Just be careful of hot splats – they can happen! Feel free to add a little extra water if the sauce seems overly thick. Just be sure to add it in small increments, so avoid adding too much and making the sauce too sloppy.
  10. Now add in all remaining ingredients, the whole canned tomatoes, herbs, nutritional yeast, ACV, and salt and pepper, and return to the heat for a couple extra minutes to infuse all of the flavors together.
  11. Serve over the pasta and enjoy!
December 6, 2017 0 comment
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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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Pomegranate Overnight Oats Smoothie Bowl Recipe
Breakfast ideasCooking HacksFast Healthy MealsSmoothiesVeganVegetarian

Pomegranate Overnight Oats Smoothie Bowl

written by Daniela Klein

This the best smoothie bowl I have ever come up with! Granted I do not make that many smoothie bowls, but I do make a fair amount of smoothies – and this bowl is just delicious. And I am not really tooting my own horn here as a smoothie bowl maker – the deliciousness factor is actually thanks to the gorgeous tang of the fresh pomegranate juice.

Oh and the other thing. This is a 3 ingredient bowl. Pomegranate juice, a cup of oats, and a 1/3 cup coconut oil. Really, really simple.

The last thing, quick note on the overnight oats smoothie bowl concept. I tried making overnight oats at some point, but I still found that even with the overnight soaking, the oats still tasted rawish to me. So I decided to blend the oats, the night before. This way they soak up more water in the finer state, and do not taste so raw. At least to me : D.

Here is my other overnight oats smoothie bowl style recipe if you want to take a look.  I often feel weird posting simple recipes like this, because it seems like it is not complicated enough to be a recipe. But this seems to be a silly concept because this is one of my most popular recipes. : )

Let me know if you try this, and what you think of the flavor!

x

 

Pomegranate Overnight Oats Smoothie Bowl Recipe Pomegranate Overnight Oats Smoothie Bowl Recipe




Pomegranate Overnight Oats Smoothie Bowl

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Serves: 1 Prep Time:

Ingredients

  • 1 cup oats
  • 1 1/4 cup pure / fresh pomegranate juice
  • 1/3 cup melted coconut oil
  • Optional: A handful of granola for topping

Instructions

  1. The night before, combine the pomegranate juice and the oats. Blend until mainly smooth. If your oats is very absorbent, you might need to add a little extra pomegranate juice.
  2. Leave to stand overnight, covered.
  3. In the morning, add in the coconut oil and blend once more, or simply mix it in. Be sure to melt the coconut oil if it is in solid form. This is important, because if it is solid, even if you blend it in you will still get little ‘bits’ of hard oil, and the smoothie will not taste all smooth and creamy. Trust me – I have had this a few times, thanks to trying to shortcut the melting.
  4. Once you have incorporated the coconut oil, spoon the mix into a bowl, add a little granola for crunch factor if you like, and enjoy!

Pomegranate Overnight Oats Smoothie Bowl Recipe

November 22, 2017 0 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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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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