Quinoa Sushi

Ingredients (Serves 3):

• 275 Grams Quinoa
• 150 Grams Smoked trout or any other fish that you like
• 1 Cup Greek yogurt
• 2 Tablespoons Wasabi paste, or more to taste
• Lemon pepper to taste
• Salt to taste
• 3 Tablespoons Sushi vinegar
• Nori sheets as needed
• 1 Carrot, shredded
• 1 Cucumber, sliced
• 1 Sweet pepper or bell pepper
• 2 Avocados, sliced
• Black sesame seeds to taste

Method:

1. Rinse the quinoa under cold water & then boil it for 12 min. Drain and set aside. While it is cooking prep the veggies.
2. For the rolls or bowl– slice the pepper and cucumber into strips.
3. Mix the greek yogurt, wasabi, sushi vinegar, lemon pepper & salt. Then add the cooked quinoa and mix until combined. Taste for salt.
4. Place a thin layer of quinoa on top of the nori, sprinkle some black sesame seeds, then add the trout and veggies. Roll it using the mat.
5. Arrange the sliced avocado on top of the roll. Cover with plastic film. Using the mat press a bit so the avocado sticks to the roll.
6. Remove the plastic wrap and slice it into pieces. You can also skip this step & add the avocado with the veggies so it is inside the roll.
7. To make the bowl. Just serve the seasoned quinoa first, then the veggies and trout. Sprinkle some sesame seeds and thinly sliced nori.
Serve with some soy sauce on the side and enjoy!

Individual blueberry cheesecakes

(serves 8-10)

Ingredients:

For the crust:

  • 1 cup packed (200g) pitted dates
  • 1 cup (120 g) raw almonds/walnuts

For the filling:

  • 1 1/2 cups (180 g) raw cashews, soaked
  • 1 large lemon, juiced
  • 1/3 cup coconut oil, melted
  • 1/2 cup coconut milk
  • 1/2 cup agave nectar or honey
  • 1/4 cup blueberries

Method:

  1. Add dates to a food processor and blend until small bits remain and it forms into a ball. Remove and set aside.
  2. Next add nuts and process into a meal. Then add dates back in and blend until a loose dough forms – it should stick together when you squeeze a bit between your fingers. If it’s too dry, add a few more dates through the spout while processing. If too wet, add more almond or walnut meal.
  3. Lightly grease a standard, 12 pan muffin tin.
  4. Next scoop in heaping 1 Tbsp amounts of crust and press with fingers. Set in freezer to firm up.
  5. Add all filling ingredients to a blender and mix until very smooth.
  6. Taste and adjust seasonings as needed.
  7. Divide filling evenly among the muffin tins. Place a couple of blueberries in each mini cheesecake. Tap a few times to release any air bubbles, then cover with plastic wrap and freeze until hard – about 4-6 hours.
  8. Once set, remove carefully with a butter knife. They should pop right out.

Spice things up with a Deconstructed Vegetarian Mexican Bowl

Ingredients:

  • 1 cup uncooked brown rice or quinoa
  • 2 cups cooked black beans
  • 1 tsp cumin
  • 1 cup fresh corn
  • 1 cup cherry tomatoes, halved
  • 1 large avocado, cubed
  • 1 tbsp jalapeno, diced
  • 1 small red onion, chopped
  • 1/2 cup fresh coriander, minced
  • Juice of 2 limes
  • 2 cups cabbage (purple and white)
  • 2 large carrots
  • 1 red bell pepper
  • 1-2 tsp agave nectar

Method:

  1. Begin by making the rice/quinoa according to package’s directions.
  2. To make the Avocado Corn Salsa: Combine avocado, corn, jalapenos, cherry tomatoes, red onion, 1/2 tsp cumin, 1/4 cup minced coriander and the juice from 1 lime in a medium size bowl. Refrigerate until ready to use.
  3. To make the Mexican Coleslaw: Shred the cabbage, carrots, and bell pepper. Transfer to a medium bowl and add 1/4 cup minced coriander, juice from 1 lime and the agave nectar. Mix together to combine, then refrigerate until ready to use.
  4. To make the Black Beans: Coat the beans in a 1/2 tsp cumin and place in a pot over medium heat. Cook until heated all the way through, stirring as necessary. Season to taste.

Assemble the bowls by placing the brown rice/quinoa on the bottom. Top with avocado corn salsa, coleslaw and beans.

Serves 3-4

Hot Cross Bun inspired puffed millet granola

Easter is around the corner and what better way to get into the ‘festive’ spirit than trying this hot cross bun inspired puffed millet granola. All the goodness of that hot cross bun flavour but this granola will leave you feeling satisfied, and your tummy at ease.

Millet is high in B-vitamins, calcium, iron, potassium, zinc and magnesium. This grain also contains 9g of fibre per 100g. Millet is an excellent source of protein for vegetarians and vegans, it promotes digestion and helps stabilise blood glucose levels.

Making this granola is easy and quick, and will guaranteed be enjoyed by the whole family.

Ingredients:

  • 4 cups puffed millet
  • 1 cup raw coconut shavings
  • 1 cup whole almonds
  • ½ cup raisins/sultanas
  • 2 tablespoon mixed rind (lemon/orange)
  • 1/4 cup honey
  • 1 tablespoon coconut oil
  • ½ teaspoon mixed spice
  • 1/4 teaspoon nutmeg
  • ½ teaspoon cinnamon
  • pinch of salt

 

Method:

  1. Preheat the oven to 160º C.
  2. Line a large baking tray with wax paper.
  3. Place all the dry ingredients, including the salt and spices, in a large mixing bowl. Drizzle over the honey and coconut oil.
  4. Using your hands, work through gently to coat the puffed millet.
  5. Spread the mixture out onto the lined tray and bake for 20-22 minutes.
  6. Turn the granola over several times during the cooking time to ensure even browning.
  7. Allow the granola to cool completely before storing in an airtight container.
  8. Serve with yoghurt or milk of your choice.

Quinoa with blueberries, strawberries, mango salad and a honey lime dressing.

This easy and healthy Quinoa Fruit Salad goes well with any summer meal.

 

Ingredients ( 6 servings as a side dish)

  • 1 cup quinoa
  • 2 cups water
  • Pinch of salt
  • For the Honey Lime dressing (optional)
  • Juice of 1 large lime
  • 3 tablespoons honey
  • 2 tablespoons finely chopped fresh mint

For the fruit:

  • 1 1/2 cups blueberries
  • 1 1/2 cups sliced strawberries
  • 1 1/2 cups chopped mango
  • Extra chopped mint, for garnish-optional

 

Method

  1. Using a strainer, rinse the quinoa under cold water. Add quinoa, water, and salt to a medium pot and bring to a boil over medium heat. Boil for 5 minutes. Turn the heat to low and simmer for about 15 minutes, or until water is absorbed. Remove from heat and fluff with a fork. Let quinoa cool to room temperature.
  1. To make the Honey Lime Dressing: In a medium bowl, whisk the lime juice, honey, and mint together until combined.
  1. In a large bowl, combine quinoa, blueberries, strawberries, and mango. Pour honey lime dressing over the fruit salad and mix until well combined. Garnish with additional mint, if desired. Serve at room temperature or chilled.

 

Note: use your favourite fruit in this salad. Blackberries, peaches, kiwi, raspberries, pineapple, grapes, etc. are great options!

 

Almond, Blueberry and Banana Smoothie

Ingredients

  • 1 cup plain unsweetened almond milk
  • ¼ cup frozen banana
  • ½ cup frozen or fresh blueberries
  • ½ cup chopped kale
  • 5 raw whole almonds

Method

  1. Puree all ingredients in a blender until smooth, 1 to 2 minutes.

Why are seeds good for you?

Suddenly seeds are everywhere—bars, smoothies you name it. Seeds are nutritional powerhouses. It is always useful to know what seeds are better suited for certain tasks.  Just the same, when it comes to eating, particular seeds have standout flavours and many work all over the place. Lets get started 🙂

  1. Chia Seeds

Chia Seeds  are rich in fiber, omega 3 fats, protein, vitamins and minerals. Chia seeds provide much more Omega 3 than Omega 6, useful in keeping those omega ratios right to combat inflammation. They also blend quietly into foods, though they don’t add a distinctive flavour, making them excellent for smoothies. They can also be used to create an egg substitute in baking. Whole chia seeds also expand in liquid, they can give texture to juice, iced tea or smoothies.

 

  1. Flax Seeds

Flax seed benefits could help you improve digestion, give you clear skin, lower cholesterol, reduce sugar cravings … and that’s just the beginning! Flaxseeds, sometimes called linseeds, are small, brown, tan or golden-coloured seeds that are the richest sources of a plant-based omega-3 fatty acids, called alpha-linolenic acid (ALA) in the world. Just be sure to use ground flax seeds, since the whole seeds will pass through the body without providing nutrients. Flax seeds keep better if you buy them whole, however, but can be ground in a coffee grinder or spice blender. Sprinkle the ground seeds on anything, including salads, smoothies, and baked veggies, as an egg-replacer, or even make them into crackers.

 

  1. Hemp Seeds

Hemp seeds are easily digested by the body and is one of the most nutritious foods available in nature. They contain high amounts of essential fatty acids, essential amino acids and proteins. A perfect 3:1 ratio of Omega-6 Linoleic Acid and Omega-3 Linolenic Acid – for cardiovascular health and general strengthening of the immune system. When it comes to eating hemp seeds, they add a nice, nutty background flavour and mild texture. They blend well in smoothies or oats.

 

  1. Pomegranate Seeds

Pomegranates are rich in vitamin C, potassium, and fiber. The majority of that fiber is found in the white seeds hiding beneath the pockets of juice. It contains 48% of the recommended daily vitamin C intake, important for a variety of health functions. Pomegranate seeds contain a high number of antioxidants, which help protect the body against inflammation and free radical damage. These seeds can be eaten as a snack or added to recipes when you’re looking for a burst of sweetness, such as oatmeal, salads, or in sweet and sour stir-fry. They can also be added to a fresh trail mix in place of raisins or quinoa dishes.

 

  1. Pumpkin Seeds

Pumpkin seeds are nutritional powerhouses wrapped up in a very small package, with a wide variety of nutrients ranging from magnesium and manganese to copper, protein and zinc. They contain a wide array of beneficial plant compounds known as phytosterols and free-radical scavenging antioxidants, which can give your health an added boost. In order to preserve the healthy fats present in the seeds, pumpkin seeds should be eaten raw. Pumpkin seeds are a great snack on their own and also add a nice flavourful crunch to salad, pastas and breads, or they can be blended to accentuate smoothies.

 

  1. Quinoa

A complete protein and fantastic wheat-free alternative, the demand for quinoa has risen sharply in recent years but it’s also high in minerals, including: phosphorus, folate, copper, manganese, and magnesium. Quinoa is a great food to include for its high fiber content. Plus, it’s extremely versatile for cooking, standing in for grains like rice or oatmeal.

 

  1. Sunflower Seeds

The sunflower seed is the fruit of the sunflower. Sweet, nutty sunflower seeds are an excellent source of essential fatty acids, vitamins, and minerals. Sunflower kernels actually employed to extract edible oil at commercial levels. Besides being eaten as popular snacks, they are also used in the kitchen to prepare variety of recipes.

 

  1. Sesame Seeds

Sesame seeds add a nutty taste and a delicate, almost invisible, crunch to many Asian dishes. They are also the main ingredients in tahini (sesame seed paste). They are available throughout the year. They are also a good source of iron and calcium, and provide fiber that lower cholesterol and protect the heart.

Choco-banana overnight Oats

Ingredients (serves 1)

½ ripe banana, thinly sliced

½ cup rolled oats

1 tbsp bulgur wheat

1 tbsp chia seeds

1 tbsp organic cacao powder

1 cup boiling water

2 tbsp chocolate flavoured whey protein powder (optional)

¼ cup milk of your choice

Optional Garnish

1 tbsp cacao nibs

Fresh coconut shavings

 

Method

The previous night

  1. Bring water to a boil. Meanwhile, in a plastic container with a fitting lid, mix all ingredients except for protein powder and milk.
  2. Add boiling water, stir until well combined. Put the lid on and refrigerate overnight (or at least 4 hours)

In the morning

  1. Stir in protein powder.
  2. Transfer to serving bowl and add milk.
  3. Garnish with a few cacao nibs, slices of banana or coconut shavings, if desired.
  4. Sit back and prepare to visit heaven!

exchanges: 1/2 fruit , 1.5 starch, 2 fats, 1/2 milk

Sweet Potato and Chickpea Curry

Ingredients

  • 1 large of sweet potato, diced
  • 1 tin of chickpeas, cooked, drained and rinsed
  • 2 large tomatoes, quartered, seeds removed and diced small
  • 2 red onion, diced
  • 2 cm of ginger, chopped finely
  • 2 cloves of cloves, chopped finely
  • 1 tbsp of masala
  • 1 tbsp olive oil
  • Juice of ½ lemon
  • Handful of coriander
  • Salt and pepper

Method

  1. Pre heat oven to 180 C.
  2. Cover the sweet potato with the masala and oil, combine well then add to a heated tray and cook in the oven for 10-12 minutes (or until cooked), turning once.
  3. Combine the remaining ingredients (except coriander) in a large bowl, add the sweet potato hot or allow to cool. Mix well.
  4. Add the coriander just before serving.
  5. Enjoy on its own, with a side of greens or alternatively with grilled fish or chicken.

Exchanges

1 cup salad = 2 starch + 1 fat + 1 veg

Quinoa with roasted pumpkin, zucchini and basil pesto

Ingredients

Serves 4

  • 600 g pumpkin  cut into large chunks
  • 1/2 teaspoon cinnamon
  • 1 red onion, cut into wedges
  • 6 baby zucchini, sliced
  • 1 cup cooked quinoa
  • 1 lemon
  • Small bunch parsley chopped
  • 1 – 2 tablespoons pesto depending on your taste

Method

 

  1. Preheat oven to 200 C.
  2. Combine pumpkin and red onion with a little olive oil.
  3. Season with ground pepper and a little cinnamon.
  4. Roast for 30 – 40 minutes or until pumpkin is tender.
  5. Sauté the zucchini lightly in a pan over the stove.  You don’t really want to roast this as they only take 2 – 3 minutes to quickly cook in a pan. Season lightly and set aside.
  6. Remove vegetables from the oven.
  7. Add the quinoa, zucchini, parsley and pesto. Taste and add adjust accordingly.

Serve as is or garnish with garden herbs, and feta.