Category Archives: Vegetarian

Coconut chia pudding with cherries

Cherry Coconut Chia Pudding (dairy-free, gluten-free, paleo, vegan)

Cherries are currently in season in Europe and I get a little over-enthusiastic about them every year. Growing up in South Africa in the 80’s and 90’s, only glace cherries were available. Once I moved to Europe and experienced fresh cherries for the first time I was hooked!

Cherries are as versatile as they are delicious – their sweet, but complex flavour lends them to all types of dishes, sweet and savoury. And, of course, they are full of goodness, bursting with nutrients!

Broadly, there are two types of cherries: sweet and sour. It’s the sweet ones we see on our supermarket shelves and the sour ones tend to be used for juices etc. Both are full of nutrients, however the sour cherries, appear to have a slightly higher concentration of vitamin C and some phytochemicals.

Three Cheers for Cherries

These vibrant berries are well known for their vitamin C and fibre content, but the real potent, health-giving properties appear to come from their rich abundance of antioxidants.

Antioxidants are molecules that inhibit the oxidation of other molecules. Think of how lemon juice prevents apples from going brown – that’s the antioxidant in the lemon juice preventing the air from oxidising the apple flesh. We need the same process to happen in our bodies, so it is important to eat foods rich in antioxidants.

Antioxidants are measured by their ORAC (oxygen radical absorbance capacity) score – the higher the better. 1 cup of sweet cherries has a score of 4,873 while a medium banana has a score of 650. You can read more about oxidation and antioxidants in this post.

Cherries are full of anthocyanins, a type of flavonoid with strong antioxidant potential. Flavonoids are being researched in relation to numerous health conditions, including cancer. According to the American Institute for Cancer Research, in laboratory studies, ‘anthocyanins inhibit the growth of cancer cells and stimulate their self-destruction, without affecting healthy cells. These compounds also show anti-inflammatory and strong antioxidant effects1.

When it comes to cherries in particular, studies have shown that they can be helpful for three common ailments:

  1. Arthritis: Arthritis is an inflammatory condition affecting the joints. It can be painful and debilitating, and affects around 400,000 people in the UK. Cherries appear to help symptoms of arthritis due to the anti-inflammatory properties of the anthocyanins.
  2. Gout: Gout is a type of arthritis caused by excess uric acid in the bloodstream. This can result extremely painful inflammatory arthritis if the uric acid crystallises in joints. Joints of the foot, knee, hand and wrist – especially the big toe are most affected. Studies have shown that cherries can lower uric acid in the bloodstream and could reduce gout attacks by 35%.
  3. Insomnia: Insomnia needs no introduction – most people have experienced it at some point, and some suffer from chronic inability to get a good night’s sleep. The hormone melatonin regulates our circadian rhythm, allowing for a restful sleep. However, things like bright lights, poor diet, jet lag and device screens can interfere with melatonin balance. Cherries are one of the few food sources of melatonin, so including them in your diet may help improve your ability to fall asleep and stay asleep.

C4: Cherries, Coconut, Chia and Cocoa

This recipe features four powerful foods, each providing nourishment for your body: cherries, coconut, chia and cocoa.

You now know all about cherries and you can read more about chia in this post. Chia seeds form the basis of this dish and the dairy-free coconut milk binds all the lovely flavours together in a creamy ‘mousse’. You can substitute the coconut milk for almond milk or water if you like, but I recommend the coconut milk for its good fats and the level of satiety it brings to a breakfast dish.

Cocoa is a great source of iron and magnesium as well as the powerful flavanol antioxidant. Everyone knows that cherries and chocolate are best friends, however, the chocolate is optional in this recipe. If you want a fruitier flavour, feel free to leave out the cocoa powder.

Chia pudding with cherries and coconut

Pudding for Breakfast   

So, if you are looking for fresh breakfast ideas, then this is one to try. If you’ve never tasted chia pudding before, then expect something between that is rice pudding and chocolate mousse in texture. I like to grind the chia seeds for a smoother pudding, but some do prefer the texture of the whole seeds (more rice pudding than mousse!).

I also think that it’s important to try and get a bit of crunch into the final product. I use fresh shaved coconut and fresh fruit, but dessicated coconut, nuts and/or seeds will do.

The good news is that you can make this pudding with other berries too (try blueberry or raspberry). If cherries are out of season, 30-40ml of CherryActive* concentrate will give you the cherry flavour with most of the nutritional benefits. You should be able to pick it up at your local health store in the UK and ROI and, I believe, they do have stockists in South Africa, Australia and parts of Asia.

 

CHERRY COCONUT CHIA (CHOCOLATE) PUDDING

Serves 2 for breakfast and 3-4 for dessert/snack

Ingredients

  • 2 cups whole fresh cherries (or 30-40ml cherry juice concentrate)
  • 1 can full fat coconut milk
  • 1/3 cup chia seeds
  • 2/3 cup cocoa powder (optional)

For serving:

  • Fresh cherries
  • Shaved fresh coconut, toasted

Method

  1. Put the chia seeds into a coffee/spice grinder and grind into a powder. This step is optional – you can use whole chia seeds.
  2. Remove the stalks and stones from the cherries and place into a liquidiser or food processor with the other ingredients. Blend until combined. You can also use a hand-held stick blender.
  3. Scrape the mixture into a container or individual bowls/glasses, cover and refrigerate for at least three hours or overnight. Store in an airtight container for a breakfast or snack on the go.
  4. Serve with fresh cherries and toasted coconut shavings (or anything else that gives it a crunch: toasted and chopped nuts, muesli or seeds).

Cherry and chia pudding to go

*This post is not sponsored by CherryActive, nor am I affiliated with them. I have personally tried and tested the product and I think that it is a viable alternative if fresh cherries aren’t available.

 

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Beetroot Risotto with Walnuts and Goat’s Cheese (vegetarian, gluten-free)

Beetroot is just coming into season in Europe and this recipe is a perfect for the not-so-hot summer we are experiencing in Ireland.

Risotto’s make brilliant meals – they are extremely versatile and the saviour of those looking for gluten-free options on menus. They can be warming in winter and crisp and cheerful in summer. This recipe would work well across the seasons, so give it a try this month and save it up for those winter days when you need a bit of bright pink cheeriness in your life.

Beetroot Benefits

I’ve written about beetroot before, but as a reminder, here are 8 health benefits of eating this beautiful root:

  1. Beetroot may help lower blood pressure. It is rich in nitrates, which convert to nitric oxide, a chemical thought to lower blood pressure.
  2. Beetroot is high in fibre. This helps keep your digestive and immune systems in good nick.
  3. Beetroot is high in folate, which makes it a must for ladies who are pregnant or looking to conceive.
  4. Beetroot is a brilliant source of vitamin C – eat plenty to keep your skin healthy and your immune system supported.
  5. Beetroot is a great source of the minerals potassium, magnesium and iron.
  6. Beetroot is also a source of phytosterols – the compounds that help reduce ‘bad’ LDL cholesterol.
  7. Beetroot contains betaine, which protects cells from environmental damage. Betaine has been associated with lower levels of several inflammatory markers, including C reactive protein, interleukin-6, and tumor necrosis factor alpha.
  8. Beetroot is great for liver health. The betalain pigments in beetroot support your body’s Phase 2 detoxification process.

Beetroot risotto

The Whole Package

The health benefits of this recipe are pretty good, but that’s just the cherry on top. The flavours of the beetroot, walnut and goats cheese are lovely together, and the rocket adds a kick of peppery freshness to offset the earthiness of the other ingredients. A bowl of this risotto is a real treat that happens to be good for you. It’s also quite pretty (I think) and is relatively easy on the pocket.

So, banish the beige and add a bit of flair to your dinner table this week.

Serves 4

Ingredients

  • 1 litre (1¾pints) vegetable or chicken stock
  • ½ cup walnuts
  • 1 tbsp olive oil
  • 1 onion, finely chopped
  • 250g (8oz) risotto rice
  • 125ml (3 ½ fl oz) white wine (optional)
  • 300g (11oz) fresh beetroot, peeled and grated
  • 1 garlic clove, crushed
  • Salt and pepper, to taste
  • 50g (2oz) butter*
  • 50g rindless goat’s cheese*
  • Rocket leaves, to serve

Method

  1. Bring the stock to the boil in a saucepan, then turn the heat right down until barely simmering.
  2. While the stock is heating, toast the walnuts in a frying pan over a medium heat. Be careful not to burn them. Remove from the heat and set aside.
  3. In a medium-sized saucepan, heat the olive oil and gently sauté the onions.
  4. Add the rice and stir until well coated.
  5. Add the wine, or if not using, a ladle of stock. Stir until the liquid has been absorbed.
  6. Continue to add ladleful’s of stock, one at a time, stirring continuously.
  7. After three ladles, add the grated beetroot and garlic and stir well.
  8. Continue to add the stock in batches and stir until the rice is cooked, but still firm.
  9. Once the rice is cooked, stir in the butter and season to taste with salt and pepper.
  10. Serve in individual bowls and top with crumbled goat’s cheese, the toasted walnuts and a handful of rocket leaves.

* If you are looking for a dairy-free option, swap the butter for 3 tbs olive oil and omit the cheese (although some with cow’s milk intolerance can manage goat’s milk).

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Heart healthy beetroot hummus

Beetroot Hummus (and why you need to eat it)

Escalate hummus to a vibrant, earthy treat with the addition of beautiful beetroot.

Hummus is one of my all-time favourite foods. It is a simple Middle Eastern staple that is both delicious and super-nutritious at the same time. A winning combination!

Made from chickpeas, garlic, lemon juice and tahini (sesame seed paste), hummus (or houmous), has become increasingly popular in the last decade with tubs available at most supermarkets, corner shops and delis.

The good stuff

Besides being absolutely delicious, hummus is a popular ‘go-to’ food for nutritionists.

Here are five reasons why hummus should be a fridge staple.

    1. Hummus is high in fibre. Chickpeas are an excellent source of dietary fibre. Most western diets do not include good levels of fibre which is necessary to keep your cholesterol in check, balance your blood sugar levels and keep your hormones in harmony.
    2. Hummus is high in protein. Chickpeas are rich in the amino acids lycine, isoleucine and tryptophan. This makes hummus an excellent source of protein for vegetarians and vegans. Amino acids are the building blocks of our cells, so it is important to include a variety of sources in our diets.
    3. Hummus keeps your blood sugar balanced. In order to avoid peaks and troughs in your blood sugar levels, I always recommend that snacks should contain an element of fibre, protein or fat (as these slow down the release of sugar into your blood stream). Swapping sugary snacks for wholesome alternatives like hummus will help you maintain your energy levels and help you manage sugar cravings.
    4. Hummus is rich in phytonutrients. Garlic, chickpeas and the sesames in tahini are a holy trinity of superfoods. Your heart and liver will be jumping for joy. Garlic’s medicinal benefits have been recognised for decades. Its compounds have been shown to decrease the synthesis of cholesterol in the liver, help with inflammation and enhance the immune system. Sesame seeds and chickpeas are rich in a group of phytonutrients called lignans.  Lignans have mild oestrogenic properties, which is why lignan-containing foods are recommended for women moving into menopause or for those with hormonal imbalances. Lignans have also been associated with reducing the risk of cardiovascular disease.
    5. Hummus is convenient. Hummus is portable, so makes a great snack on the go. A tub in the workplace fridge will last a few days and, paired with an oatcake, carrot sticks or some rye bread will provide a quick, easy, filling snack.

Homemade beetroot hummus

Beetroot Boost

This version of hummus incorporates the marvellous superfood beetroot. Its vivid colour is a tell-tale sign that this vegetable is packed full of health-promoting nutrients.

Besides gifting this hummus dip with its awesome colour, beetroot also lends a slightly earthy taste to the recipe, as well as additional fibre and antioxidants.

Studies have shown that beetroot may be helpful in lowering blood pressure. Furthermore, the prominent phytonutrient in beetroot, betaine, protects cells and enzymes from environmental stress and fights inflammation. Beetroot also supports Phase 2 liver detoxification.

So, while hummus is excellent in its traditional form, adding beetroot takes it to another level.

Enjoy this delicious dip with a virtuous smile on your face. It is also a great way to get children’s lunchboxes healthy and bright.

The ultimate healthy snack

Ingredients

  • 1 can chickpeas, rinsed and drained
  • 250g cooked beetroot (about 2 medium beetroot), peeled and cubed
  • 2 tbs tahini (sesame seed paste)
  • 1 large clove garlic, peeled
  • Juice of 1 lemon
  • 1 teaspoon ground cumin
  • 250ml water (approx.)
  • Salt and pepper to taste

Method

  1. Put the chickpeas, beetroot, tahini, lemon juice, cumin and half the water into a food processor and blend, scraping down the sides with a spatula a few times.
  2. Continue blending and slowly add the rest of the water until you have the consistency you desire – you may need to add a bit more.
  3. Add salt and pepper to taste and give it a final whizz.
  4. Store in an airtight container in the fridge for 3-4 days.

Serve as a snack with oatcakes or vegetable batons, on rye toast for breakfast or lunch with avocado and pumpkin seeds or inside a pita with salads. This beetroot hummus pairs well with horseradish, mint and halloumi (not necessarily all together!).

 

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Immune-boosting paleo cauliflower fried rice

Immune Boosting Cauliflower Fried Rice

This is a brilliant comfort-foody dish that you will love!

Made from scratch, it won’t take you much longer than 30 minutes to from start to finish and it is sooo tasty!

Cauliflower rice is very chic these days. Whether you’re trying to avoid carbs for weight loss or need to avoid grains for health reasons, the net outcome is that replacing rice with cauliflower will not have a negative effect on your diet. In fact, it will super-boost your vegetable intake without even trying. This dish is all vegetable with some egg (and optional meat/fish) for a bit of protein.

A vegetable super hero, returned

In 2010, a study showed that UK sales of cauliflower had fallen 35% in 10 years. This was driven mostly by a younger generation perceiving cauliflower to be old fashioned and not versatile.

However, cauliflower has had a bit of a comeback in the last few years thanks to the increasing popularity of the paleo diet and the increasing number of people looking for gluten-free alternatives to their favourite dishes.

New ways of thinking about cauliflower have proved that it is one of the most versatile vegetables out there. From pizza crusts, tortilla wraps, rice, mash and steaks (yes, steak, that’s not a typo), the cauliflower revolution is well under way and, I for one, am so pleased.

The good stuff

Cauliflower is not the most glamorous looking vegetable and, it doesn’t have the green colour that gives it’s brothers and sisters in the brassica family their healthy street cred. But looks can be deceiving…

Did you know that one cup of cauliflower will provide you with 77% of your RDA of vitamin C? It’s also particularly high in folate, vitamin B6, potassium and magnesium.

Being a member of the brassica family, it also contains glucosinolates which  are showing positive anti-cancer effects in studies. These compounds are also great for balancing hormones, so eating a daily portion of brassicas (cabbage, cauliflower, broccoli, kale etc) is important for all women.

Immune Booster

This fried rice dish is chock full of fresh, tasty ingredients that are particularly good for your liver. Even better, a bowl will provide you with an army of immune-boosting nutrients: cauliflower, peppers, chilli and spinach all contain good amounts of vitamin C, and, the supporting team of ginger, garlic and mushrooms all contain brilliant anti-flu, pro-immune compounds. It’s an alternative to chicken soup!

Paleo vegetarian cauliflower fried rice

 

Ingredients

Serves 2-3 (generously)

  • 2 tablespoons coconut oil (or butter)
  • 2 eggs, beaten
  • 1 onion, finely diced (or 3 spring onions, sliced)
  • 1 red pepper, diced
  • 1 pack chestnut or shiitake mushrooms, sliced (you can reconstitute dried shiitake if you can’t find fresh)
  • 2 garlic cloves crushed
  • 1 thumb-sized chunk of ginger, finely grated
  • 2 teaspoons dried chilli flakes (or ½ fresh chilli)
  • 1 small head cauliflower (or ½ large head), cut in florets
  • 1 tablespoon fish sauce (or soy sauce / tamari)
  • 2 handfuls spinach
  • 1 tablespoon sesame oil
  • Optional extras: peas, finely sliced carrots, bean sprouts
  • Method
  1. Heat ½ tablespoon of oil in a large saucepan over a med-high heat. Add the eggs and cook into a thin omelette. Remove from heat, slice into thin ribbons and set aside
  2. Heat the remaining oil in the hot pan and sauté the onions until tender.
  3. Add the red peppers and fry for another 1-2 minutes
  4. Add the mushrooms and fry for another few minutes until soft, then add the garlic, ginger and chilli flakes
  5. While the vegetables are frying, whizz the cauliflower in a food processor until you get coarse, rice-sized bits – avoid over blending. If you don’t have a food processor, you can grate the cauliflower
  6. Add the cauliflower rice to the pan and toss with the vegetables. Put a lid on the pan and cook for 6-7 minutes until the cauliflower is tender but not mushy.
  7. Add the fish sauce and spinach and toss well.
  8. Once the spinach has just wilted, remove the pan from the heat, add the sesame oil and egg ribbons and toss through.
  9. Serve on warmed plates as is, or with your choice of beef, salmon or chicken.

Keep any left overs in a sealed container in the fridge and warm up by re-frying over a medium heat.

Note: the fish sauce and sesame oil are central to this dish’s flavour – I recommend that you use them to enjoy the dish to its full effect.

Inspired and adapted from this recipe

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