Winter Wellness Bowl

Excuse me if this post is a little jumbled, but I have been up since 3am and am starting to feel a little weary. Yes, 3am sounds crazy to me too, but for the next year of my life this will be my regular for a Monday. As part of my graduate programme, I spend one day a week out in the field. This involves being in a supermarket at 4am making sure all of our shelves are well stocked and tidy and that our displays are all set up.... Hence the 3am wake up.

With my Monday's spent in a state of sleep deprivation and spending quite a lot of it driving in a car, I need to figure out some great nutritious meals and snacks that are easy to eat in my breaks between stores. Today I did ok, eating a bit of fruit and some sugar-free oat mufifn things, but I definitely think that I could do better.

This winter wellness bowl that I made the other week would actually be a great choice.  This bowl is packed full of nutrition and uses some great seasonal vegetables. In this I included brussel sprouts and kumara, but it would also be great with pumpkin or butternut squash. The same goes for the chickpeas that I used. I love chickpeas as they really help to fill me up and are a great source of protein, but you could use lentils, kidney beans or some leftover chicken.

Serves 1

Ingredients

1 medium kumara      

1 cup finely sliced brussel sprouts

1/2 tsp vegetable stock powder

1/2 cup water

1 cup cooked quinoa/amaranth/rice or other grain

1 cup chickpeas

1 tsp smoked paprika

1 tsp cumin seeds

Squeeze lime juice

If you have time, wash the kumara and roast in the oven until soft. If you are short on time, prick the kumara all over with a fork and cook in the microwave for around 6 minutes, turning half way through. 

Heat a fry pan over a medium heat, add a little coconut oil and then add the brussel sprouts. Stirfry for 3-4 minutes, then add the water and stock. Simmer for a few minutes until the water has evaportaed and the sprouts are soft.

In the same pan, heat a little more coconut oil. Add the cumin seeds and paprika and fry over a medium-high heat until the cumin seeds start to 'pop'. Add the chickpeas and saute until they are well coated in the spices. Squeeze over a little lime juice

Chop the cooked kumara, then assemble all of the ingredients together as nicely or as un-nicely as you like.

GF Apple Crumble Muffins

I am so excited to share this recipe with you!! These muffins just ticked so many boxes.

First of all they are the first gluten free recipe that I have successfully developed (after a horrible, dry first attempt).

If you choose not to use the crumble topping, they are refined sugar free (they are just as delicious without)

They are nutritionally good enough for breakfast with fibre, protein and some fruit in there.

All of this and they got hungry male's seal of approval.

The only downside of these muffins........

..... They were all gone in less than 48 hours.

I suppose that just means that I will have to make some more. Since I am really busy at the moment that may be a bit of a challenge, but I have found that if I schedule in some baking time as 'me' time, I get yummy food and get to have some time to myself away from study.

These muffins use oat flour, which isn't readily available in New Zealand, but don't worry about that as it is ridiculously easy to make. I either make a big batch by whizzing up rolled oats in my food processor or to make smaller batches just throw some into the magic bullet. I have also made these muffins with apples, but tonight when i make them, I am going to try them with some peaches for a change. I will keep you posted on how they go.

Ingredients
1.5 cups oat flour
0.5 cups almond meal/flour
1 tsp baking powder
1 tsp cinnamon
1 cup apple puree (I steamed 3 peeled green apples and then used my stick blender to puree.)
1 egg
1/4 cup honey
1/4 cup butter, melted (Could use coconut oil to make dairy free)


1 Tbsp butter
2 Tbsp brown sugar
1/4 cup almond meal/flour
2 Tbsp oats

Preheat oven to 180 degrees C. Grease a muffin pan

In a large bowl, whisk together the oat flour, almond flour and baking powder and cinnamon.

Whisk together the apple puree, egg, honey and butter, then add to the dry ingredients.

Gently fold together until just mixed. Fill the muffin tins until 2/3 full.

In a small bowl, rub together the butter, sugar and almond flour and oats until the mixture is crumbly. Sprinkle the crumble topping on top of the muffins.

Bake in the oven for 12-15 minutes or until a skewer comes out clean (These muffins are very moist).

Leave to cool for 10 minutes before removing muffins from the tin.

Better Made At Home- Bounty Bar Bites

I am all finished with my second week at uni. Apart from a couple of research proposals and some readings things haven't gotten too busy just yet. This have given me some time to think up ideas for the blog and do some experimenting in the kitchen.

I was thinking the other day, that while I try to have a relaxed attitude to food and not completely restrict myself to completely unprocessed foods, there are quite a few foods that I really like that are heavily processed and have a lot of sugar in them (yes I have a major sweet tooth). What really sparked my interest was a bounty bar. Wikipedia describes these delights as a coconut filling enrobed with milk or dark chocolate. What they are is freaking delicious! However, they are really quite a simple concept.

As they are one of my favourite chocolate bars, I was inspired to get into the kitchen and make my own! I challenged myself to make a version that was completely refined sugar free so that I could enjoy them without guilt. I have given you two versions in this post. One is completely refined sugar free and uses a chocolate coconut oil coating. The other uses normal semi-dark chocolate to coat it. To be honest the normal chocolate ones look better and do taste slightly better, but if you are trying to reduce refined sugars, the sugar free ones are more than satisfying.

This recipe is also linked to my last post about how much I love coconut oil. Coconut oil was the perfect ingredient to bind them together. You could potentially use butter as an alternative to bind the coconut but I haven't tried it so therefore cannot vouch for its taste or success.

So welcome to the first post in the 'Better Made At Home' series.

Ingredients
1 cup dessicated coconut
5 Tbsp melted coconut oil
2 Tbsp honey

In a medium bowl stir all of the ingredients together thoroughly until the coconut is binding. You may need to let the mixture sit for a few minuted for the coconut oil to firm up for this to happen.

Using a rounded spoon (I used my Tablespoon measure) scoop out the mixture and firmly press into a half circular shape. Alternatively you could try to mould it with your hands. Place in the freezer for 30 minutes.

Either melt 4 rows of semi-dark chocolate or melt together 4 Tbsp coconut oil, 2 Tbsp honey and 4 tsp cocoa powder. If using the coconut oil option, let it sit to firm up until it is melted chocolate consistency.

Take the frozen coconut mounds and gently coat them in chocolate using two forks. Place back on the plate and then place in the freezer until completely set (about another 30 minutes)

Pumpkin and Red Lentil Soup with Gingered Leeks

1 exam down, 2 to go! Although my next exam is only 1 1/2 days away, at least I can just focus on one exam at a time now instead of having to do two at once. Since my exam was on a Saturday morning I decided that I would treat myself to breakfast at the local Otago farmers market. I had a delicious Blackcurrant and Apple porridge topped with some reeeeeealy good muesli. This was delicious and perfect to keep me going through my exam. I also had a coffee to give me a caffeine boost.

Anyway, I have been living off this soup for lunches the past week as it was a perfect, easy lunch to just heat up and since the weather has been a little chilly, it was what I was feeling like. The past couple of times that I have made pumpkin soup, they have been a little bland. This time around, I wanted to make sure that this soup had lots of flavour, so I decided to amp it up with some ginger. I also used some of my homemade chicken stock which tastes delicious!

Perfect on a chilli night, with some nice crusty bread!

Ingredients
1/2 a large leek, sliced thinly
1-2 Tbsp butter
Thumb-nail size piece of ginger grated
1 kg pumpkin, peeled and diced into 2cm pieces
1/2 cup red lentils
2 cups chicken stock (or more vegetable stock)
2 cups vegetable stock
(any leftover vegetables. I threw in some cauliflower)
Salt and pepper to taste

In a large pot over a medium heat melt the butter. Add the leeks and gently cook for around 10 minutes or until they are soft.

Add the ginger and cook for 2-3 minutes longer, or until fragrant.

Add the pumpkin and red lentils and stir to mix well with the leeks. Add the stocks and turn the heat up. Throw in any other vegetables that you want to use. If the stock does not cover the vegetables, add more water until it does.

Turn up the heat to bring to the boil and then turn it back down to a simmer. Cook for 20-30 minutes or until the pumpkin is very soft.

Using a blender, stick blender of food processor, puree the soup. Add more water to reach a consistency that you like (we like it really thick). Return to the pot to reheat.

Serve with sour cream or parmesan.

Honey Pear and Ginger Smoothie

It's about time for a super nutritious recipe so here it is. This recipe is from the Innocent Smoothie recipe book and is a great way to use up some of those end of season pears that are starting to go mushy. This one isn't for ginger haters though as there is quite a ginger presence, but for those who do like it it is divine.

I would recommend grilling your pears a little bit ahead as otherwise they make your smoothie a bit warm. If you don't have time for that add a little ice.

Ingredients
1 pear, peeled, halved and cored
2 tsps honey
Thumbnail size piece fresh ginger
1/4 cup orange juice
3 Tbsps yoghurt

1. Spread honey over the cut side of the pear.
2. Place the pears cut side up in a baking dish and grill in the oven until the honey begins to caramelise.
3. Place everything into a blend and blend until very smooth.
4. Best served cold

Bliss Balls

Here's a yummy wee snack that is a great to satisfy that mid afternoon sweet tooth. The dates give them the sweetness while also giving you some fruit and the nuts give these balls a nice texture. A batch of these can be made up in the weekend and kept in the fridge for the rest of the week. 

Ingredients

150g dates

1/4 cup sunflower seeds

1/4 cup pumpkin seeds

1 Tbsp cocoa

1. Place all of the ingredients in a food processor.

2. Process until the mixture resembles fine crumbs.

3. Taking tablespoon amounts of mixture roll them firmly into balls.

What to do with that leftover roast

 

You made a beautiful roast earlier in the week. Chicken, vegetables, the works. Now, however, what is left is sitting looking sad in the fridge. Sure Roast Chicken sandwiches are nice, but surely you can do better? You surely can with this frittata.

This recipe was adapted from New Zealand's Healthy Food Guide and makes sure that that leftover roast doesn't go to waste. It doesn't have to be chicken, any type of meat would work in this. It can be a lunch or dinner and is great served with some tatsy sauce, relish, or maybe even leftover gravy. Vegetarians can still enjoy this, just leave out the meat.

Ingredients

1 onion, finely sliced

2 cloves garlic, crushed

350g leftover roast vegetables, diced

200g cooked meat

2 cups cabbage

2 tsp paprika

Grating nutmeg

6 large eggs, beaten

1. Find a large saucepan that can go in the oven. If the handle is plastic, wrap this tightly in tinfoil.

2. Over a medium heat, cooki the onion and garlic until soft

3. Add the roast vegetables and cook for a few more minutes

4. Throw in the meat, cabbage, paprika and nutmeg and mix well.

5. Push down the mixture until it sits flat.

6. Pour over the eggs, swirling the pan until it is evenly distributed

7. Cook the mixture over a medium heat for 5 minutes, or until the edges and bottom are set and the top is firm.

8. Place the pan in the oven under a grill at 200 degrees C.

9. Leave under the grill until the frittata is set. When you poke the centre of it there should be no wet mixture coming out.

10. Cut into slices and serve with a tasty sauce.

Roast Tomato Soup

Tomatoes are so expensive at the moment! However, I picked up a bag of cheap cooking tomatoes at the supermarket and then looked for a use for them. Its the middle of winter in Dunedin, so pretty chilly and the perfect time of year for soup. Cold weather + bag of tomatoes = Roast Tomato Soup.

This is a Gordon Ramsey recipe and it calls for fresh basil, but, being the middle of winter I didn't have any of that so I used dried and it still tasted great. Roasting the tomatoes really enhances their flavour and the sun dried tomatoes make this soup taste even better.
Serves 4-6

Ingredients
4 Tbsps Olive Oil
1 kg tomatoes
1 onion, thinly sliced
3 garlic cloves
2 tsps dried thyme
2 tsps dried basil
1 tsp caster sugar
1 litre vegetable stock
3 sundried tomatoes

1. Preheat oven to 220 degrees C.
2. Place the oil in a large roasting dish and let it heat in the oven for a few minutes.
3. Chop the tomatoes in half and carefully tip the tomatoes, onion rings and garlic into the pan.
4. Toss to coat with the oil.
5. Sprinkle over the herbs and sugar and roast in the oven for 20-25 minutes or until the mixture caramelises, stirring a few times during cooking.
6. Tip the contents of the roasting dish into a large saucepan.
7. Heat the stock and pour over the tomatoes.
8. Bring to the boil, add the sun dried tomatoes and simmer for 5 minutes.
9.Strain the stock into a bowl and place the tomato mixture into a blender.
10. Blend the tomato mixture until smooth, gradually adding the stock.
11. If you like a chunky soup, serve now. If you want a smooth soup, pass the soup through a sieve into a large bowl.
12. Season to taste

Carrot and Red Lentil Dhal

Meat can be so expensive so a good way to save money, and supposedly improve your health, is to eat vegetarian a few times a week. However, when most people hear the word vegetarian they think a plate of boring vegetables and nothing else. Having a vegetarian sister, I know better. Vegetarian food can be extremely tasty and satisfying. If you're still not convinced I suggest trying this recipe. If my carnivore of a boyfriend loves it, it must be special.

I found this recipe in a Healthy Food magazine and it is actually really quick to prepare, you just need to leave an hour or so for it to simmer. It tastes just as good if not better reheated the next day and can easily be frozen. The boyfriend loves it on toast or pita bread for a snack and its really healthy and nutritious as lentils are a form of protein.

Ingredients
1 tsp mustard seeds
1 tsp cumin seeds
500g grated carrot
1 litre vegetable stock
1/2 cup red lentils
2 tbsps peanut butter
1 tbsp curry powder
salt and pepper

1. Heat 1 tbsp of oil in a sauce pan.
2. Add the seeds and gently fry until the seeds start to pop (you will hear them).
3. Add the carrot and stir.
4. Cover the pan and let the carrot sweat over a low heat for 10 minutes.
5. Add the stock and the lentils and let simmer for 30 minutes.
6. Add peanut butter, curry powder and salt and pepper. Simmer until the dhal is a thicky consistency, about 20 more minutes.
7. Serve topped with yoghurt and coriander.