An afternoon nibble of Brie and Pomegranate Bruschetta for Mother’s Day

Serves 3-4

Ingredients:

  • 1 cup balsamic vinegar
  • 1 tablespoons agave
  • 1/4 cup Pomegranate Liqueur
  • 1 French baguette, sliced into 1 inch slices
  • 2 tbs olive oil
  • 1 whole brie cheese, sliced
  • 1/4 cup pomegranate seeds
  • 2 tbs chopped flat leaf parsley

Method:

  1. Add the balsamic vinegar, agave, and Pomegranate Liqueur to a saucepan over high heat.
  2. Bring to a boil, stirring occasionally. Reduce heat to a simmer and allow to cook until thick and syrupy, about 15 minutes.
  3. Preheat the griller on your oven. Add the bread slices to a baking sheet, brush the top side with olive oil. Grill until golden brown, about 3 minutes.
  4. Flip the slices over, place sliced brie on the non-toasted side. Return slices to the griller until cheese has melted, 1-2 minutes. Plate bruschetta, drizzle with homemade balsamic glaze and sprinkle with pomegranate seeds and parsley.

Berry Power Smoothie

Ingredients (2 servings)

• 1 frozen banana
• 1 cup frozen mixed berries
• 1 cup almond milk (unsweetened)
• 1 tbsp mixed seeds

 

Method
1. Combined all ingredients in a blender and blend until smooth.

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.

Cocoa Whey Smoothie

This one is my fav smoothie so far. It feels like you’re cheating health and eating chocolate!

Ingredients:
(1 serving)

  • 1/4 avo
  • 1/2 banana
  • about 100ml milk (I used almond milk)
  • 1/4 c berries
  • 2 tsp plain whey
  • 1/2 tsp vanilla essence
  • 1 tbsp cocoa
  • water

Method:

Blend and top with cranberries, sliced banana and chia seeds….YUM!

Exchanges:

1 serving = 1 fat + 1 fruit + 1/2 protein (4g protein in whey)

 

Berry Mint Green Smoothie

I’m eating way more berries and greens for brekki these days to boost my antioxidant and folic acid levels. It’s a really important addition to keep healthy. So this was our Sunday breakfast- berry mint green smoothie.

Ingredients:

  • 1 cup berries
  • 1 frozen banana
  • 1 avo
  • handful of spinach
  • Mint
  • Water

Blend together and enjoy.

Exchanges:

1 glasse (half the amount made) = 1.5 fruit + 2 fats

Oat cakes

Gluten free, sugar free snacks.

Ingredients:

  • 250g oats, blended into a fine flour
  • 150ml warm water
  • 1 tbsp butter, melted
  • 1/2 tsp bicarb
  • pinch of salt and mixed dried herbs

Method:

  1. Preheat the oven to 180 degrees C
  2. Put the oatmeal in a large bowl
  3. Add the bicarbonate of soda and the salt
  4. Add the butter and hot water
  5. Stir well with a wooden spoon
  6. Finally use your hands to bring the soft paste together
  7. Sprinkle the work surface with oatmeal
  8. Roll out the dough – the thickness is up to you depending on whether you like thin or thick oat cakes
  9. Use a cutter to mark out the rounds
  10. Place on a baking tray
  11. Bake in the oven for about 15 minutes
  12. Remove from oven and allow to cool a little

Banana Chocolate Mousse Cake

Ingredients:

  • 3 bananas
  • 5 dates (optional)
  • 1/2 cup walnuts (optional)
  • 1/2 cup coconut flour
  • 1/4 coconut oil
  • 1.5 tsp baking soda
  • 1.5 tsp cinnamon
  • 1 tsp vanilla essence
  • 1 tsp salt
  • 1 egg
  • Chocolate avo mousse (1 avo, 2 bananas, 2 tbsp yoghurt, 1 tbsp cocoa).

Method:

  1. Blend all the ingredients (Except those listed for the mousse). Set aside.
  2. Make the mousse by blending those ingredients separately.
  3. Pour the first batch into a baking tray. Top with the chocolate avo mousse.
  4. Bake at 180 C for 40 -45minutes

Exchanges:

1 slice (1 finger’s length and 2 inches high) = 1/2 starch + 2 fats + 1 fruit

Decadent Cocoa Brownies

Ingredients:

  • 3/4 cup low fat yoghurt
  • 1/4 cup milk
  • 1/3 cup apple and date puree (stew 2 peeled and chopped apples + 5 dates in 2 cups rooibos tea)
  • 1 egg
  • 1 cup oats
  • 1/2 cup chopped nuts (walnuts are great) (optional)
  • 1 scoop whey protein (optional)
  • 1 tsp baking powder
  • 1/2 cup cocoa
  • sprinkling of xylitol

Method:

  1. Preheat the oven to 200 degrees C and grease a 8 x 8 inch baking tray.
  2. Blend all the ingredients together and pour into the baking tray.
  3. Bake for 15 minutes.
  4. Cut into 9 squares.

Exchanges:

1 square = 1 milk, 1 fruit, 1 fat

Royal Carrot Cake

Ingredients

  • 3 eggs
  • 2 bananas
  • 10-15 dates
  • 6 tbsp olive oil
  • 1 cup of coconut flour
  • 1 cup dessicated coconut
  • 3 tsp cinnamon
  • 1/2 tsp nutmeg
  • 3 grated carrots
  • 1/2c walnuts
  • 1/2c raisins
  • 1 tsp baking powder.

Icing

  • 200g low fat cream cheese
  • 1.5 tsp xylitol
  • walnuts

Method

  1. Mix the eggs with a blend of 2 bananas, dates and oil.
  2. Mix with coconut flour, coconut, cinnamon, nutmeg, grated carrots, walnuts, raisins and baking powder.
  3. Bake in a pregheated oven at 180 degrees C for 20 minutes.
  4. Top with cream cheese whipped with xylitol and walnuts.

Exchang amount per 1 small slice: 3 fats and 1 starch

Cocoa coconut and date balls

-Sugar free-

Ingredients:

  • 12 pitted dates
  • 1 cup almond meal
  • 1/2 cup desiccated coconut + extra for dusting
  • 1/3 cup coconut oil
  • 1/3 cup cocoa powder
  • 1 tbsp chia seeds

Method:

  1. Blend all ingredients until smooth
  2. Place in the fridge for 20 minutes
  3. Roll into balls and dust with more coconut

Thank you Bonnie (again) for  this amazing delivery 🙂