Tag Archives: almonds

Healthy fruit, nut and seed breakfast

Pineapple and Coconut Breakfast Bowl

This is a quick, tasty and nutritious breakfast that will give you a boost in the morning.

Full of vitamins, minerals, fibre and good fats, this tasty breakfast bowl will keep you energised all morning.

Coconut and pineapple is a classic combination – and this breakfast gives you the taste of a pina colada, but with a much better nutrient profile!

Pineapple is the most summery of summer fruits. It smells, tastes and looks like a fiesta! This lively fruit is also packed with great nutrients. It is full of vitamin C and fibre – the benefits you can only enjoy if you eat the fruit whole. Pineapple juice might feel healthy, but the fibre is removed and, if not 100% fresh, the vitamin C will be reduced through pasteurisation and exposure to oxygen.

The blueberries in this dish add an extra dash of phyto-nutrients (thanks to the dark skins) and additional vitamin C.

Nuts for coconut

I’ve used fresh coconut in this recipe, as my local supermarket has had a stock of them for the last few months and they are generally reasonably priced. Yes, there is a bit of work opening them and slicing out the flesh, but I don’t mind – the ‘packaging’ is all natural and the flesh can be used for so many sweet and savoury dishes! Chunks of coconut are also excellent for snacking.

Coconut flesh is full of the healthy fats capyrlic acid, lauric acid and capric acid. These are known as medium-chain fatty acids (MCFAs) and there is increasing evidence to show that they are beneficial to our health. Among the cited benefits are:

  • They are anti-microbial and anti-fungal
  • Due to their size, the body uses them easily for immediate energy
  • They are great for building muscle

Best of all, coconut tastes delicious. If you can’t find a fresh coconut, feel free to substitute with desiccated coconut in this recipe.

Pineapple and Coconut Breakfast Bowl

Ingredients:

Serves 2

  • 3 tablespoons pumpkin seeds
  • ¼ cup almonds, roughly chopped
  • ¼ cup walnuts, roughly chopped
  • 1 cup blueberries
  • ¼ fresh pineapple, cut in wedges
  • ½ cup fresh coconut, cut into small pieces (or shaved with a potato peeler)
  • ½ teaspoon ground cinnamon
  • Squeeze of lemon juice

Method:

  1. Heat a frying pan over a medium heat and gently toast the pumpkin seeds, almonds and walnuts.
  2. Mix with the remaining ingredients and serve.

If you’ve never opened a coconut before, here is a YouTube video that will help you get started. Remember to keep the coconut water to drink!

Please like & share:
Vegan banana bread

Banana Bread Makeover

Banana bread must be one of the all-time best comfort foods. The sweet, moist cakey bread is loved the world over.

But what if banana bread could be healthy? Not just ‘not too bad, once in a while’, but actually healthy. Like, you can eat it for breakfast healthy. That was the aim when I set out to make a wholefood banana bread. I also wanted to make a banana bread that is vegan-friendly.

So, this is the result – a nutritionally dense loaf that is naturally sweetened, high in protein and fibre and, very tasty.

Baking outside of the box (no compromises on taste)

One of my aims is to promote meals that are made with natural, unrefined whole foods. In the case of most baked goods, that means finding alternatives to refined flour and sugar. And, when you can’t eat eggs, it makes life even trickier.

This recipe does not use eggs, wheat, refined sugar or butter*. Chia seeds perform the role of eggs and the moisture comes from ground almonds and coconut milk. Naturally gluten-free buckwheat flour ensures that the final product has the springiness of a sweet ‘bread-cake’ that you’re used to.

It is the perfect baked treat for anyone with multiple food allergies.

Wholefood banana bread

Molasses: a naturally fortified sweetener

Voluptuous blackstrap molasses is today’s sweetener. Molasses is the left over component of sugar cane juice after sugar is extracted. As such, it contains concentrated levels of the vitamins and minerals that were present in the sugar cane plant. There are different types of molasses (depending on the number of boiling cycles), but blackstrap molasses has the highest nutrient content because it is the most concentrated – it also has had the most sugar removed.

Blackstrap molasses’ nutritional credentials are based on its high level of naturally occurring iron. However, it is also particularly high in vitamin B6, magnesium, calcium, potassium and selenium. This lovely sweetener also has a low glycaemic index, which means that its sugar is more slowly released into your bloodstream, stabilising your blood sugar.

Molasses is still a sugar, so while it’s a better choice, please still use in moderation. It’s a good supplement for anyone with anaemia or those looking to swap out refined sugar for a more wholesome alternative. The taste differs from traditional sugars and syrups – it’s a bit more robust and earthy, but delicious nonetheless.

The good stuff

In order to credibly promote banana bread as a breakfast alternative, or healthy snack, it needs to be nutritionally sound. That means that the final product needs to offer good levels of protein and fibre to keep blood sugar levels balanced; a spectrum of vitamins and minerals; and be naturally sweetened. This recipe delivers on all those requirements… and more!

Besides the bonus of a fortified sweetener (molasses), the other ingredients tick all the ‘healthy eating’ boxes.

The buckwheat, nuts and chia seeds provide fibre, protein and good fats (omega 3’s), while the banana brings the natural sweetness, potassium and more fibre.

Besides lending a lovely creaminess and richness to the bread, the coconut milk also contributes good levels of protein, folate, iron, magnesium and selenium.

Have fun experimenting with this new take on banana bread – there’s no compromise on taste and you really are nourishing your body with each bite!

AAIMG_3856

Ingredients

  • 2 tbs chia seeds, ground if possible
  • 6 tbs water
  • 1.5 cups ground almonds
  • ½ cup buckwheat flour
  • 1.5 tsp cinnamon
  • ¼ tsp ground cloves
  • ½ tsp fine sea salt
  • 2 tsp baking powder (gluten-free if necessary)
  • 2 ripe bananas
  • 180ml full fat coconut milk
  • 1 tsp vanilla extract
  • 1 tbs blackstrap molasses
  • 1/3 cup walnuts, roughly chopped
  • 1 tbs desiccated coconut (optional, for sprinkling)

Method

  • First, make your chia eggs. Grind the chia seeds in a coffee/spice grinder and mix with 6 tablespoons of water. Mix well and set aside. If you don’t have a grinder, you can leave them whole, or you can use two eggs.
  • Next, mix all the dry ingredients together: ground almonds, buckwheat flour, cinnamon, cloves, sea salt and baking powder.
  • In a separate bowl, mash the bananas before adding in the coconut milk, vanilla extract, molasses and the chia eggs (they should be quite gloopy). Mix well.
  • Add the wet ingredients to the dry ingredients and stir.
  • Fold in the chopped walnuts.
  • Scrape the mixture into a 1kg greased and lined loaf tin and sprinkle with coconut (if using).
  • Bake at 1800C for 25-30 minutes. When it is ready, a toothpick inserted in the middle should come clean.
  • Allow the baked bread to cool in the tin for 5 minutes, before turning out onto a cooling rack. Leave to cool for at least 10-15 minutes before attempting to slice.
  • Eat warm, cool or toasted!

This banana bread will be darker and a bit denser than versions made with wheat flour and sugar.

Leftover coconut milk? You can use it in this recipe.

*p.s. I don’t have a problem with eggs or butter, but they’re no good for vegans and folk who are sensitive to them. Feel free to replace the chia eggs with regular eggs (organic if possible), but you can’t directly replace butter for the other ingredients in this recipe.

 

Please like & share:
South African low carb rusks

High Fibre Rusks (dairy-free, grain-free, low carb)

Gluten Free Rusks (grain free, high fibre, low carbohydrate)

Rusks are a very South African thing. In that sunnier part of the world, rusks are a real comfort food, and packets of the dunkable delights inevitably find their way into expat care packages. And, it is important to note – they are enjoyed by young and old alike.

Alas, rusks are a hard sell to any adult in the UK and Ireland, where they are only found in baby aisles and associated with teething. Pfft!

Rusks are basically thick, wholesome cookies – what’s not to like? Biscotti is not treated with such disdain…

The traditional, commercially available rusks in South Africa tend to be made from flour, sugar, buttermilk and eggs. They are baked until cooked through, then sliced and cooked further to dry out. These are the ones most locals will remember fondly dunking into tea or coffee morning, noon and/or evening. However, homemade rusks have always been better than the store-bought versions.

I’ve had my eye out for a decent gluten/grain-free version for a while and I was delighted when my mum introduced me to a gluten free recipe. We adapted it slightly and the result is happily very close to the traditional South African homemade rusks.

Gluten free, high fibre biscotti-style snacks

A bit of Sweet

The recipe calls for xylitol, which makes these rusks perfect for any one with blood sugar imbalance (but you can substitute with maple syrup if you like). I’m not a huge fan of processed sweeteners, but I do find that xylitol is the most palatable.

Xylitol is a naturally occurring substance found in the fibres of many plants. It is widely used to sweeten sugar-free chewing gum and mints. In the last few years it has been increasingly marketed as a sugar alternatives to diabetics – it has fewer calories and does not raise blood sugar levels.

However, there are a few watch-outs when using xylitol.

While it is a very handy sugar alternative, at the end of the day, xylitol is a highly processed substance. It goes through a process of sugar hydrogenation and much of the commercially available xylitol is made from corn which may be from genetically modified sources (i.e. check the label before buying).

Also, if you are following a low FODMAP diet, you’ll need to avoid xylitol as it could lead to bloating.

For those reasons, I only use it very sparingly when it’s absolutely necessary. I generally prefer to use raw honey or maple syrup (unprocessed natural sweeteners). However, there are some people who cannot take these simple sugars and xylitol is, in my opinion, the preferred natural alternative out there. For me, sweet treats are just that – treats. I’m not expecting people to be ingesting large amounts of xylitol, so a little in your baking it perfectly fine.

 The Good Stuff…

All in all, this recipe turns out particularly nutrient-dense snacks. They are high in fibre, protein, vitamin E, zinc and good fats.

I have made this version dairy-free by using coconut milk, but you can substitute with organic cream or buttermilk.

These nuggets of home comfort are easy to make (great for kids to help out), but require a little patience. Like their Italian cousins, biscotti, they need time to dry out to crunchy perfection. They are worth waiting for – full of wholesome nuts and seeds, they are a guilt-free mid-afternoon snack, or a few will do you for a breakfast on the move.

Drying rusks

Ingredients (makes 28 rusks)

  • 120g coconut oil (or organic butter), melted
  • 1 cup full fat coconut milk
  • 4 organic eggs
  • 1 cup milled flaxseeds
  • 1 cup desiccated coconut
  • 1 cup ground almonds
  • ½ cup pumpkin seeds
  • ¼ cup sunflower seeds
  • ¼ cup poppy seeds (optional)
  • 3 teaspoons ground cinnamon
  • 2 teaspoons aluminium-free baking powder
  • ¼ cup xylitol or ¼ cup maple syrup
  • Pinch of salt

Method

  1. Whisk the butter, coconut milk and eggs together in a large bowl. (TIP: shake the can of coconut milk thoroughly before opening)
  2. Add the remaining ingredients and mix well
  3. Scrape the mixture into a greased 1kg loaf tin (or two smaller tins) and bake at 1800C (or 1700C fan) for 35-40 minutes until golden and firm (slightly less for smaller tins)
  4. Remove from the oven. Cool in the pan for 5 minutes, then remove to a cooling rack
  5. Once the loaf is cool to the touch (but not completely cold), cut into 1cm slices and then cut in half again, across the crease. Set the oven to 50-700C.
  6. Arrange the rusks on a baking tray (or directly on the wire oven shelf) and leave to dry for 6-7 hours or overnight
  7. Store in an airtight container. Delicious with a traditional rooibos tea!

Leftover coconut milk? You can use it in this recipe

 

Please like & share:

Broccoli and Fennel Soup with Almonds (vegan, gluten free)

Creamy broccoli and fennel soup

This soup was thrown together in an attempt to use up a glut of vegetables in the fridge.

I had bought some fennel on a whim in the week, so I knew I needed to use it. I wanted something warm and hearty, so a soup seemed like a good idea. I wanted an element of protein, but didn’t feel like adding legumes – so almonds came to the rescue. I was going to call this soup ‘The Kitchen Sink’, but after tasting it, I thought that would do it a disservice.

It tasted good, so it’s made it onto the blog. Also, the more I looked at the ingredients, the more I realised that together the ingredients are a brilliant tonic for a number of ailments. This is the soup you want to make if you are feeling a little under the weather (great immune boosting qualities), but would be equally good for ladies who need to balance their hormones. Here’s why.

Fresh fennel bulb

Fennel

If you’ve eaten fennel before, you’ll know that the stylish white bulb with feathery leaves has a subtle aniseed-y flavour that adds both depth and freshness, depending on how it’s cooked.

Medicinally, fennel’s properties are widely known. Fennel has been used for increasing lactation, promoting menstruation and increasing libido – these possibly linked to the subtle oestrogenic effect of some of its constituents. But it is as a carminative where fennel is particularly effective. It’s been used for centuries to soothe gas and bloating in both adults and infants.

Fennel has also been shown to be effective for respiratory problems – so there’s no harm in getting in a good dose if you’re fighting off a chesty cold.

Nutritionally, fennel bulb is a great source of fibre, vitamin C and folate.

Broccoli

One of my favourite friends. Broccoli has so many excellent nutritional properties, I could write a whole blog post on it alone. In the interests of brevity and to stay on topic, I’ll summarise as follows:

    • 100g provides almost double the amount of vitamin C than an orange
    • Broccoli contains glucobrassicin, which is broken down to indole-3-caribinole (I3C). I3C improves oestrogen metabolism and is particularly effective on ‘bad’ oestrogen (16-alpha-hydroxysestrone). I3C also seems to have antiviral activity against herpes simplex virus (the one that gives you cold sores).
    • Broccoli is a sulphurous vegetable. This means that it provide excellent support to the liver
    • There are a good number of studies showing convincing anti-cancer properties of broccoli
    • Broccoli is very high in antioxidants
    • Broccoli contains sulfophane, which is anti-inflammatory

The support team

Onion, ginger and garlic are well known for fighting colds. They have excellent anti-microbial properties and provide your body with extra immune-boosting compounds. Onions and garlic are also great for your liver, so therefore good news for hormone metabolism.

Coconut oil, also has anti-microbial properties, so definitely use this if you’re under the weather.

Now, don’t let the thought of almonds in a soup put you off. The almonds provide a wonderful creamy texture without a particularly nutty taste. If you are struggling with a chesty cold, dairy can sometimes aggravate symptoms, so almonds are a brilliant alternative to a dairy creamer in your soup or stew. They also provide a good amount of protein and fibre to this dish to ensure that it keeps you fuller for longer. It is better to soak the almonds before using them in the soup, so remember to prepare them at least an hour before you start cooking – you could really soak them all day.

 

Ingredients

  • 1 onion, finely sliced
  • 1 fennel, finely sliced
  • 2 stalks of celery, finely sliced
  • 2 teaspoons finely grated fresh ginger
  • 1 tablespoon coconut oil or butter
  • 1 litre stock (vegetable or organic chicken)
  • 1 medium head broccoli, in florets
  • 1 clove garlic, crushed
  • ¼ cup whole raw almonds, soaked for at least 1 hour
  • Salt and pepper
  • Squeeze of lemon
  • Drizzle of olive oil

Method

  1. Heat a medium saucepan and sauté the onion, fennel and ginger in the oil until soft
  2. Add the stock and bring to the boil
  3. Lower the soup to a simmer and add the broccoli and garlic. Simmer until the broccoli is just cooked and remove from the heat.
  4. Thoroughly rinse the almonds and place them in a liquidiser with ½ cup of the soup broth. Blend until the nuts break down.
  5. Add the rest of the soup to the liquidiser jug and blend until smooth. The soup may still be quite hot, so blend in short spurts and open the lid after every blitz to allow steam to escape. Hold the lid of the liquidiser down with a tea towel to protect your hand. You could also use a stick blender for this step.
  6. Return the lovely creamy soup to the saucepan and test the seasoning. Add salt and freshly ground pepper to your taste.
  7. Serve in warmed bowls with a squeeze of lemon and a drizzle of olive oil.

 

 

Please like & share:
Bircher muesli - to go

Bling Your Breakfast – Bircher Muesli

Muesli is one of those foods vastly misunderstood. Often promoted as a healthy breakfast, commercial varieties can be full of sugar and, worse, many contain trans fats. However, if made right, and eaten in moderation, muesli is absolutely a healthful food. It is also one of those dishes which acts as a vessel for many other ingredients that can provide a super-boost of nutrients for the day.

Oats are the base of all mueslis and there are generally two types: those that are roasted to a crispy crunch and the soaked kind. This recipe is all about the soaking and the method is generally described as Bircher muesli (after the Swiss naturopath who popularised the dish in his clinic).

A Quick Fix

There are plenty of nutritional advantages to Bircher muesli, but one of the main advantages is its ease. Yes, many cereals are easy, but they won’t have a touch on the nutritional value that Bircher muesli provides.

This makes it a brilliant dish for those of you who, for convenience, either skip breakfast or opt for no-cook mug varieties (not good, please switch to this recipe!).

There are many ways to prepare Bircher muesli, but what they all have in common is soaking the grains. What this means is that you can prepare breakfast the night before and lob it into your handbag (or briefcase) on your way to work. Soaking oats overnight also allows them to become lovely and creamy, without the need for dairy. Because the mixture keeps well in the fridge, you can soak a batch and scoop out what you need on a daily basis.

Soak Your Oats

Oats are a wonderful source of vitamins and minerals, however, they also contain phytic acid which can combine with nutrients like magnesium, iron and zinc and block their absorption.

That’s why a diet high in unfermented whole grains can contribute to deficiencies and soft bones.

Soaking oats neutralises the effect of phytic acid, so be sure to sit your oats in water for at least 30 minutes before making porridge. I recommend an overnight soak though. It means that you can have a delicious and nutritious breakfast without too much hassle in the morning.

The Good Stuff (pay attention if you’re managing your cholesterol)

Oats are full of B vitamins (particularly B3, B5 and folate), essential for energy production and overall healthfulness. ½ a cup will also provide you with 20% of your zinc and iron RDA and 35% of your magnesium RDA (if you absorb them – hence the soaking).

Oats are also cholesterol busters. A number of studies have demonstrated that individuals with high cholesterol levels experience significant reductions with frequent oatmeal consumption.

“In individuals with high cholesterol levels (above 200mg/dl), the daily consumption of the equivalent of 3g soluble oat fibre typically lowers total cholesterol by 8-23%. This is highly significant, as with each 1% drop in serum cholesterol level, there is a 2% decrease in the risk of developing heart disease1.”

So – oats are a nutrient powerhouse and help manage cholesterol – what a win. But wait, there’s more…

Oats are a fabulous source of prebiotic fibes. These feed the beneficial bacteria in our guts and keeps our digestive system healthy (which in turn keeps the rest of us healthy!).

Because all balanced meals should have an element of protein, this recipe contains ground almonds and ground seeds. Besides donating their protein content to the meal, they also provide excellent levels of vitamin E and omega 3 fatty acids (also excellent for heart health).

So, get soaking.

Healthy Bircher Muesli

 

Ingredients

1 Serving:

  • 1/2 cup oats (or gluten free if required*)
  • 1 dessertspoon ground almonds
  • 2 teaspoons desiccated coconut
  • 1/2 teaspoon ground cinnamon
  • 1 tablespoon ground flax and pumpkin seeds
  • 1 tablespoon raisins

Instructions

  1. Mix all ingredients together and add enough filtered water to just cover. Cover well, and leave overnight in the fridge.
  2. Add your optional ‘sprinkles’ before serving: grated apples or berries, some more coconut and seeds – I like a bit of crunchy texture. In winter, you can add a splash of boiling water and stir through for a warmer dish.

The mixture can keep in the fridge for up to a week, so try making in bulk for a quick, nutritious breakfast.

 

*There’s no consensus on whether or not oats are gluten free. One of the arguments is that the grain is naturally gluten-free, but ends up being contaminated during processing. Some people with gluten sensitivity manage just fine on regular oats, but if you are a coeliac, you absolutely must go for certified gluten-free oats. They are a bit more expensive, but your long-term health is worth it.

 

1 Murray and Pizzorno, The Encyclopaedia of Natural Medicine 3rd Ed. p683-684

 

Please like & share:
High protein, gluten free pancakes

Super Banana Pancakes (grain free, diary free, high protein)

Super banana pancakes

I love pancakes. There is something about them that is comforting and feels like a treat. Since going gluten free, I’ve struggled to find a pancake that results in the same satisfaction as the ‘full flour’ versions.

Breakfast-style pancakes can definitely be made gluten free. However, in the past I’ve found that the grain-based versions taste odd, the coconut flour versions can be too dry and others can be too runny. I also prefer to use as many wholefood ingredients as possible (gluten-free flours can be very processed).

I came across a recipe on Facebook from which these banana pancakes are based: 1 banana and 2 eggs – mix together and fry off in small batches. Brilliant – protein and fibre with a bit of natural sweetness! The result was moderately successful, but I wanted a bit more fibre and a bit more protein to make it a more rounded breakfast (or snack). I added ground flaxseeds and ground almonds to the mix – these essential store-cupboard ingredients also up the vitamin and mineral profile of of the recipe. If you are avoiding flax or nuts, the plain egg/banana version does work, but you need a good hot pan, a good amount of butter and nimble wrists to flip without splatting!

So, after a bit of trial and error, here is my offering. Even the husband likes them!

The Good Stuff

These lovely pancakes pack a particularly good nutritional punch. The eggs and protein will keep you feeling satiated (avoiding sugar cravings!) and eating a full portion will provide half* of your RDA of vitamins B2, B6 and magnesium! The high fibre and magnesium content makes these a great addition to your diet if you’re feeling a little constipated. See the end of this post for nutritional details on each of the ingredients.

This truly is a super-delicious, super meal!

Gluten and grain-free banana pancakes

Ingredients (makes about 12)

  • 1 banana
  • 2 organic eggs, at room temperature
  • 2 tablespoons ground flaxseeds
  • 2 tablespoons ground almonds
  • 1.5 teaspoons aluminium-free bicarbonate of soda
  • 1 teaspoon ground cinnamon
  • 1 tablespoon almond or cashew nut butter (optional)
  • 1 teaspoon chia seeds
  • Pinch of salt
  • 1 teaspoon vanilla extract
  • Raw coconut oil or organic butter for frying

Method

All you need to do is combine the ingredients into a batter. There are a few ways you can do this:

Option 1: put all the ingredients into a food processor and pulse until it comes together

Option 2: put all the ingredients into a jug and process with a stick blender (my preference as you can then pour the batter directly into pan (less washing up!)

Option 3: if you don’t have any of the electronics, you can simply mash the banana with a fork, then add the other ingredients and whisk together.

  1. Ideally, leave the batter to sit for about 15-20 minutes before cooking. This will help it mature and make flipping a bit easier.
  2. Heat a knob of butter or raw coconut oil in a pan on a medium-high heat and fry off smallish pancakes (about the circumference of an orange slice).
  3. Use a thin, wide egg lifter or spatula to flip – you need to get right under them without breaking the cooked film on the edge.

Serve with a light drizzle of good quality maple syrup or honey, some organic plain yoghurt, berries or even some bacon.

These are not just for weekends. Because of the nutritional profile, they are great for a replenishing snack after sport, an after-school treat or a quick breakfast any day of the week.

Nutritional facts

This recipe is full of nutritious, whole foods. Each ingredient is particularly rich in key nutrients that contribute to a balanced diet and keep your energy levels up.

Eggs: protein, vitamins D and B12, selenium, choline,

Bananas: magnesium, potassium, fibre, vitamin C, vitamin B6

Almonds: high in protein, fibre, omega 3, magnesium, vitamins B2 and E, and potassium

Flaxseeds: vitamin B1, iron, magnesium, selenium, omega 3 and fibre

Cinnamon: balances blood sugar

 

*RDA percentages are estimated using NutritionData.com. Actual percentages may vary based on age of product and country of origin.

I have updated the recipe slightly from the original post – the addition of 1 teaspoon of chia seeds really helps the batter hold together well!

Please like & share: