Asian flavoured winter salad

This is one of my typical throw together what you have salads. It only contains 5 ingredients but packs a punch both in flavour and in health benefits.

In terms of health, as many of us have heard since childhood spinach makes you strong. Well it's true, spinach is one of those nutrient dense greens that we all can benefit from eating often. Adding a little lemon juice will add in the uptake of the iron in the spinach. Did you know that sesame seeds contain more calcium then milk?! Coriander contains high levels of iron and stimulates digestion.


Ingredients serving 2:
1/2 head of radicchio
two large handfuls of baby spinach
1 avocado
handful of coriander
1-2 tbsp toasted sesame seeds

Asian flavoured dressing:
juice from 1 lemon
2 tsp tamari or other japans soy sauce
1 tsp dijon mustard
1 tbsp cold pressed extra virgin sesame oil
1 tbsp cold pressed extra virgin olive oil
*optional 1/3 minced garlic clove

1. In a dry pan on a medium heat toast the sesame seeds. They are ready once you smell them and they start to pop out of the pan. Allow to cool.
2. Wash and dry the spinach and raddichio. 
3. Slice the raddichio thinly and place in a bowl, add the spinach. 
4. Halve the avocado and with the skin on slice lengthwise and across essentially making cubes, then using a spoon scoop out the flesh and add to the salad bowl. 
5. Finally add the washed, dried and chopped coriander leaves. 

For the dressing - Place all the dressing ingredients except the oil in a jar, or glass, close the jar with a lid and shake or use w fork to whisk the ingredients if you using a glass. Once the ingredients have mixed and the mustard dissolved then add the oils and shake/stir till you get a thick emulsion.

You can serve this as a side dish, or eat as a light lunch.

Seasonal chestnut pancakes

I am a total pancake fanatic. If I could I would have them every morning. This version is gluten free, using chestnut flour which considering the season I thought pretty appropriate. I also add a little lupin flour as it contains lots of plant protein.

Lupin is a totally cool vegetable protein source. Very underrated even though it is nutritionally a hard hitter. It's a great source of vegetable fiber, aiding in digestion, lowering cholesterol levels and supports general intestinal detoxification. Contains substantial levels of vitamin B's; thiamin, which is essential for converting carbs into energy and for brain cell membranes, and folate, used for proper DNA replication. Zinc, for immune function and magnesium which helps muscles recover after a work out as well as supporting bone strength. However it should be noted that allergic reactions have been had by those with peanut allergies.

The ground flaxseeds I use in these pancakes are also a great source of dietary fiber. Grinding them makes their fiber absorbable as it is not while they are kept whole.
It's always best to grind your own flax seeds, as they go rancid very quickly making them harmful rather than beneficial nutritionally. To grand them flat seeds simply whizz them with any type of food processor.


Ingredients for 4 pancakes:
2 dl chestnut flour
1/2 dl lupin flour
1/2 dl ground flax seeds 
pinch of salt
2 eggs
2-2,5 dl plant/rice milk
1,5 tbsp ghee or coconut oil

1. Begin by mixing the eggs then adding half the milk, mix. 
2. Mix the dry ingredients and then add 1/3 to the egg milk mix, whisk till it's lump free. 
3. Now add the remaining flour and the melted fat of choice. 
4. Heat a medium to large sized frying pan, add a little fat and using a tissue spread the fat out evenly in the pan. 
5. Once the pan is sizzling hot, drop 1dl of the pancake mix into the middle of the pan and then slowly roll the pan so that the batter spreads a little towards the pans edges. Turn down the heat. You want a round-ish shaped pancake. The first pancake always needs a little extra time in the pan. Flip it over once you see that the top has congealed (no longer runny)and the edges are cooked  (hard but not burned). Flip the pancake and cook for a few seconds. 
6. Repeat this process with the rest of the batter, only the rest of the pancakes should need less cooking time than the first. 

I love to serve my pancakes with a chia berry compote. The chia seeds are great at soaking up liquids so my defrosted (frozen) berries get turned into a thick sauce instead of a wet mess. Chia seeds are a brilliant way of getting you those much needs Omega-3 fats.

Slices of banana or pear are also a great topping, as well as hempseed for more plant protein. A sprinkle of cinnamon adds to the seasonal flavour, as well as helps stablize blood sugar. 

Soaked prunes, dates or maple syrup are my usual choice of sweetners. 

Winter warm barely, mushroom and asparagus risotto

I love, love, love Barley. For its soft, squishy, and somehow really comforting feeling it gives. Perhaps because it reminds of the consistency of pasta. Like a big hug in your mouth. If that makes any sense at all...

I am also a huge risotto lover. So for me this is just a perfect combination, barley as risotto!

Basically you cook the barley the same way you would a risotto. Constantly adding liquid stock so that you slowly cook and fatten up the barley with the stock flavour.

If you want to go vegan you can omit the parmesan, this will only make the dish slightly less creamy and salty.

Barley is a great grain. It is high in fiber, which we all know is good for our digestive system. It is also a good source of a certain type of vitamin B, niacin. This B vitamin is specifically good at protecting again cardiovascular disease via its ability to lower cholesterol and lipoprotein levels, both of which can clog up arteries, increase blood pressure. Barley also contains significant levels of selenium which is a mineral we often lack. Selenium is essential for may enzyme functions, as well as being an antioxidant preventing oxidative stress from free radicals.

Ingredients needed for two are:

2,5 dl pearled barley
1 small yellow onion, diced
1 mushroom stock cube
4-5 slices of dried porcini mushroom (you could also use chanterelle but it will not give as much flavour so you need to up the amount, perhaps double even triple)
2 portabello mushrooms or 100-150 grams of your preferred mushroom
2 stalks of kale ( I used cavalero nero)
1/3 chilli, chopped & deseeded if you don't like too much heat
6-8 green asparagus
50-70 grams fresh parmesan, grated
drizzle of cooking friendly oil such as rice oil
4-5 dl boiling water
salt and pepper to taste
1-1,5 dl white wine or dry white vermouth
a knob of butter

1.  Boil the water and add 3,5 dl to a pitcher or bowl, crumble the stock cube into it. 
2. Use the rest of the boiled water to soften up the porcini. Make sure to keep the water they soak in as this will contain a lot of flavour. 
3. Fry the onion and chilli in a bit of oil till the onion has gone soft and a bit translucent. 
4. Add the barley, stir so it gets a bit of the oil coating it then add the wine. Allow the wine to evaporate by cooking it off slowly on a low heat. Keep stirring so that nothing sticks or burns to the bottom. 
5. Once the wine has disappeared, slowly add a little stock. You will keep repeating this each time you see that the barley is getting 'dry'. Basically once the moisture has been soaked up and the barley is about to stick to the pan. 
6. The barley needs to cook for approximately 20-30 minutes. Halfway through you want to take out the portion mushrooms, slice them and add them to the barley. Also add the soaking water, saving the last bit as this will contain a bit of git and sand. 
7. Once the porchini have gone into the barley, while keeping your eye on the barley chop the portable into cubes, heat some butter in a frying pan and add the mushroom. Fry on a low heat, you want to get them soft and sweaty. Season with salt and pepper. Place them on a plate while you now add the kale to fry in the same pan, adding a little butter of the pan seems dry. You want to fry them for about 6-10minutes, this will retain some of their bite. Add the asparagus to the plate of portable mushrooms.
8. Lastly add the chopped kale to the frying pan, again adding a little butter of the pan seems dry. Fry for approx. 2-4 min, you want to retain some of their bite. 
9. Now put back the portabello and asparagus and set aside, off the heat. 
10. All the while you have been adding stock to the barley. You should be about done, so taste. You want the barley to be bouncy in consistency, not hard and not mushy. 
11. If your barley is cooked add the parmesan, perhaps also a splash more of the stock to loosen it all up a bit. Stir so that the residue heat melts the parmesan. Taste, perhaps some fresh pepper or a pinch of salt?
12. If your happy with the barley risotto, plate and then top with the portable, asparagus and kale.

You could add a drizzle of cold pressed extra virgin olive oil.

Creamy courgette, mint and pea soup

This amazingly simple and super creamy soup is inspired by one of my own favourite food blogs Green Kitchen Stories. I am sure you have heard of them and if not make sure you check them out. Amazingly creative people.

I have tired to make mint pea soup before and failed miserably. The courgette and the coconut milk add such a creamy texture that I will never again try any other recipe.

I think you could easily replace the mint for spinach perhaps even upping the amount to two handfuls.

I recently found out that peas contain a large amount of protein. Yippee for vegetarians! Also peas contain so called phytonutrients that guard again cancer through their antioxidant and anti-inflammatory properties. Another benefit is tier low GI profile, meaning they won't spike your sugar level,  and lead you to sugar cravings. Instead they will elongate your blood sugar level to keep you full longer.

Anyone can throw this soup together, all you need is:

1/2 tbsp coconut oil
1 courgette, chopped into dices
300 grams frozen peas (or fresh if your lucky enough to find)
handful of fresh mint leaves (I plucked 5 stalks)
1 veggie stock cube
sale and pepper to taste
1 tinned coconut milk
1 medium sized yellow onion, chopped into cubes
optional - 1/3 chili, chopped
250 grams water

1. Fry the chopped chili and diced onion in the coconut oil for a few minutes, until the onion gets soft and shiny. The add the courgette and give it a little fry, just to bring out its flavour and soften it up a bit. 
2. Now add the frozen peas, coconut milk, crumble in the stock cube and add the water. 
3. Bring to a boil, stir and lower to a simmer. Depending on if your peas were frozen or not you will have varying cooking time. However check the consistency of the peas and courgette after 5min and again after 8-10min. Once the peas are soft, add the fresh mint and then blend. 
4. Add salt and pepper to taste and allow the soup to reheat then serve. 

To serve, a drizzle of cold pressed extra virgin olive oil, sprinkle of hemp seeds and roasted pumpkin seeds. I also added some sprouted buckwheat but that's not really gonna make or break the soup. I bet some non salted pistachios would do really nicely in place of the hemp and or pumpkin seeds.

Flakey, feta, veggie quiche

This is well and truly inspired by my mother. She always made quiche this way, using puff pastry instead of making her own. She always insisted this gave a lighter fluffier quiche so that the filling part would be the contents not the dough. I have to say I have to agree. Also if you buy good puff pastry, now days you can get spelt, whole wheat and all using butter and other natural ingredients instead of shortenings and other bad fats. 

The great thing with this quiche is that you can use any veggies you have at hand. I love broccoli as it tends to crisp up and yet retain some bite. I also love onion or leek as this brings softness and sweetness. Also peppers and tomatoes on-top are yummy for the same reason, soft and sweet. The feta brings it all together with saltiness and creaminess. 

 For this quiche I used - feeding 2-4 people (large portions for 2):

4 squares of spelt/alternatively whole wheat puff pastry (make sure you get the stuff that isn't made with strange fats it should be butter no other)
1/2 courgette
1/2 head of broccoli
1/2 long green paprika
1/2 long red paprika
1/2 leek (or a medium red onion)
1 block of feta (mine was 250 grams), diced
3 eggs
salt and pepper
2 stalks of kale (I used cavalero nero)
6 cherry tomatoes, halved
2 stalks of thyme, stalks removed
2 garlic clove, minced
drizzle of frying oil (rice oil)

Other veggies I recommend would be green asparagus, mushrooms, spinach. You could also add pesto after its come out of the oven, yum.

1. If you are using frozen puff pastry take this out at least 40min prior to starting. 
2. Preheat your oven to 180 degrees C 
3. Chop all the veg into bite size chunks
4. Fry the (except the tomatoes) veg in an appropriate cooking oil; in batches. You want the slightly soften the veg, so between 2-5 minutes per batch. Begin with the broccoli and kale as these tend to need a bit longer.
5. Whisk together the eggs, add the thyme leaves and the garlic. Season with salt and pepper. Whisk again to make sure alls blended in. 
6. Take out a baking or quiche form (I used a round 20cm diameter form). Place the puff pastry in the form and make sure the pastry is lining the bottom nicely. Now brush on some of the egg, onto the inner casing of the puff pastry. This will stop any veg juices from making the puff pastry soggy.  
7. Bake the puff pastry for approx. 10-13min. you don't want the pastry fully baked, but you want to have the egg wash looking glazed and not soggy. 
8. Now add the fried veggies to the quiche form, patting down to make sure you fill all possible air holes. Pack those veggies in nice and tight. To the top add the feta, also pushing some pieces into any possible nooks and crannies. Then add the halved cherry tomatoes. 
9. Finally pour the egg mix over the entire quiche, try to divide it evenly. 
10. Bake the quiche in the oven for about 45min -1 hour. Depending on your oven. You will know its ready when the puff pastry is golden around the edges of the quiche, you poke the centre and around the sides of the quiche and the fork comes out dry (no egg wetness) and the veggies look crisp and soft. 

Serve with a large side salad, slathered in a good dressing.

Moist, chocolate speckled zucchini bread - Gluten free

I love coconut flour. Wow what a revelation. It gives a certain fluffier texture to baked goods while staying light and moist. Perfect for this recipe.

I sweetened with dates, no additional sugar used. The chocolate also helps add sweetness but I believe the coconut flour also gives a little sweetness of its own.

Truly addictive, and I only say this after sharing some of the bread with friends and they praise was high enough for me to feel free to.

Coconut flour is made from coconut meat. It's gluten free and high in fiber, which we all know in turn is good for our digestion, helping move unwanted cholesterol and other bad fats out of our system which in turn protects us from clogged blood vessels and other cardiovascular diseases. Fiber has also been found to help combat colon cancer, again as the fiber helps speed up the expelling of toxic wastes from our metabolism.  

Ingredients needed for one loaf: 

100-150 grams dark chocolate, roughly chopped 

4 eggs 

2 tbsp coconut oil, melted

4-5 dates (soak for at least 30min)

1 dl yoghurt (sheep, coconut or cows)

1,5 dl oat, rice or other nut milk

2 dl coconut flour

1 dl oat flour (gluten free)

1/2 medium sized zucchini, grated

choose between 1/2 grated apple or 1 mashed over ripe banana

2 tsp baking powder 

pinch of salt 

1/2 tsp grated nutmeg

1/2 tsp cinnamon 

optional - 1 dl walnuts, pecans or pumpkin seeds (I used pumpkin)

1. Pre-heat your oven to 180C. 
2. Cook the dates in the water, to loosen them up and then puree into a sauce
3. Whisk the eggs till fluffy, add the date puree once cooled
4. Same goes for the coconut oil, heat so it melts, then add to eggs once slightly cooled
5. Now add the milk, zucchini and apple/banana
6. Add all the dry ingredients, mix. 
7. Add the chocolate, mix. 
8. If the dough is looking dry (it needs to be some what loose, sticky), add a little more milk
9. Transfer the dough to a baking tine lined with baking paper or grease the pan before hand
10. Bake for 45min-1hour. You will know its ready when you can poke a form in the middle and it comes out dry. If while baking the top of the bread starts to look a bit too dark, cover with some aluminium foil. 

Allow the bread to cool and then dig in and enjoy!!