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Vanilla Infused Sesame Seed Milk

vanilla-infused-sesame-milk

Makes: about 3 cups of milk and a large cup of sesame pulp.

Every single thing happens for a reason; there is a blessing in every challenge; always see the positive in the negative….I could go on all morning! The point here is that my Vanilla infused sesame seed milk is indeed a blessing from a challenge…that being I purchased the hugest bag of sesame seeds recently (self service, got a bit carried away), got home and wondered on earth I was going to do with all of these little seeds. I’m not talking 1/2 cup here, I had about 6 cups – now that’s a challenge! So, I put my thinking cap and Hey Presto! We have this lovely creamy, vanilla infused, dairy and nut-free milk.

Firstly though, let’s not ignore the humble sesame seed and it’s nutritional value. It may be tiny but my goodness it packs a punch (it also turns into tahini…..and oh my goodness me, my teaspoon LOVES a bit of tahini).

Sesame seeds are a great source of manganese, copper (which provides relief from rheumatoid arthritis), calcium (helps prevent PMS, colon cancer, osteoporosis), magnesium (supports vascular and respiratory health), iron, phosphorous, vitamin B1, zinc (supports bone health) and dietary fibre. Significantly they also contain two unique substances called sesamin and sesamolin which have been shown to have a cholesterol lowering effect in humans. Sesamin is also said to help protect the liver from oxidative damage.

You’ll need:
1 cup sesame seeds, soaked overnight in water
4 cups filtered water
Seeds of one vanilla pod
Sweetener of choice, to taste (I used 2 heaped teaspoons maple syrup)
Pinch of sea salt

Throw all of the above ingredients in your high powered blender and blend for 1-2 minutes, depending on the quality of your blender. You want it to be really smooth. Pour the mixture through a nut bag or strainer into a bowl, straining really well until you get all the liquid out of the pulp. Store in the fridge in an air tight bottle or jug for 3-5 days. The pulp can be dehydrated and used as meal (as you would almond meal…I’ll post a recipe for this next week). You could also add it to porridge, soups etc.

If you would prefer your pulp not to have a vanilla flavour, don’t hesitate to make the milk without the vanilla and sweetener, strain it and then pop the milk back into your blender with those ingredients. If you choose to heat this for a hot drink I discovered yesterday that it doesn’t curdle (like my almond milk does). Perfect!

Source: theholisticingredient.com

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The 'Breakfast in Bondi' Smoothie

breakfast-in-bondi-smoothie

Makes: 1 generous serving

This quick and easy recipe pays tribute to my awesome years residing in Sydney, in particular that time spent living by the beach at Bondi. How I loved that life. Jumping out of bed in the morning for a Bondi to Bronte jog and a quick dip before pulling on a (pin striped) suit and heels to jump on the 389 bus to Bondi Junction (it was the 389 wasn’t in Bondi peeps?) and heading off to my corporate job. I remember those days so clearly. I had a flat at North Bondi with a best friend. We have such happy memories of sitting on our balcony on a balmy Saturday night with a big bag of cheesy CC’s or Doritos and (cask) Yalumba chardonnay – before hitting the local clubs. Clearly a little has changed in the 15 (or so) years since.

Tropical fruits are so much affordable and resplendent in Sydney – I recall eating mangos like an apple back then.

You’ll need:
1 cup coconut water
1 banana
1 mango cheek
1 heaped tablespoon natural or Greek yoghurt (I use five:am organic yoghurt
1 dessertspoon ground flax seeds
1 dessertspoon chia seeds
1 heaped teaspoon maca powder
Juice 1/2 lime

Throw all ingredients into a blender and blend until smooth. Leave to sit for at least 20 minutes to allow the chia seeds to soften and thicken the smoothie.

For more simple, summery smoothie inspiration, you’ll find some scrumptious ideas in my eBook, A Nourishing Kitchen.

Source: theholisticingredient.com

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Grilled Peach, Proscuitto & Rocket Pizza

Peach-Pizza

Serves: 2

You’ve got friends (or even a special someone) coming around for dinner and drinks on Friday, friends (or that special someone) who appreciate good grub (for the non Aussies, grub = food) and expect a little more than spag bol. The problem is, you get home from work at 6.30pm and you’re worrying about delivering a frazzle-free meal to the table by 7.30pm (whilst remaining the cool, calm and collected home chef that you are).

Fear not my friends, because I have just the answer. A meal that is relaxed enough for a Friday night dinner yet interesting enough to garner acceptable nods from your guests. It’ll also satisfy any gluten free requirements. Bingo!

For the base:
3/4 cup almond meal
3/4 – 1 cup chickpea (besan) flour
2 eggs, beaten
1 garlic clove, crushed
1 tablespoon finely chopped basil or parsley
1 dessert spoon nutritional yeast flakes
1 tablespoon lemon juice
1 tablespoon coconut oil, melted
Good pinch Himalayan or Celtic sea salt

For the topping:
1-2 peaches, cut into eighths
50 grams prosciutto (approx.)
40 grams goats cheese
6 cherry tomatoes, halved
1 large handful rocket
1/2 lemon to squeeze
Drizzle of olive oil
1 garlic clove, halved

Preheat the oven to 220C and prepare a greased baking tray.

To make the pizza base throw all the ingredients into a bowl and combine. Once the egg is mixed through I find it easier to get my (clean!) hands in there. If you find the mixture is too wet and sticky (it should have a similar texture to bread dough) slowly add more chickpea flour. When ready, place the dough between two pieces of baking paper and roll into an even thin circle. Pop onto the greased tray and into the oven for 10 minutes, checking half way through to make sure it is not burning.

For the topping, roast the peach slices on a hot grill or barbeque for 2-3 minutes each side (you’re ideally looking for griddle lines on your peaches – for maximum aesthetic effect). Grab your garlic halves and rub them all over the now cooked base. Scatter your grilled peaches, prosciutto and goats cheese around the pizza. Pop back into the oven for 10 minutes or until the cheese is melting. Remove from the oven and top with rocket and a drizzle of olive oil.

Source: theholisticingredient.com

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Ten minute Almond Meal, Flaxseed and Cinnamon Hot Cakes

Almond-meal-hotcakes

You know, I ummed and ahhed about sharing this recipe; I’ve done similar versions before and questioned whether I was bringing enough variety to your weekly menu. I also questioned its simplicity. Then I reconsidered, because it’s exactly what I am trying to do on this website – show you how easy it is to make real, simple, uncomplicated food; food that doesn’t require bells and whistles and knife skills training; food that still looks like real food when you eat it.

In any case, SIMPLE is where it needs to be in my kitchen or it just doesn’t get made.

It’s a very good thing I decided to take a couple of photos of my breakfast the day these babies came into the world isn’t it, because here we are.

Almond meal flaxseed hotcakes

Serves 2, makes 6-8 hot cakes.

1/2 cup almond meal
2 tablespoons ground flaxseed
2 eggs
1/4 – 1/2 cup milk of choice (I used coconut)
1 tablespoon maple or rice malt syrup (or sweetener of choice, to taste), optional
1 teaspoon ground cinnamon
Pinch sea salt
Coconut oil, for frying

Pop a frying pan on medium heat on the stove.

Whisk or beat your eggs until fluffy, then combine all other ingredients (start with 1/4 milk and add as necessary) and continue to whisk until well combined. Taste and add more sweetener if required. The mixture needs to be like pancake batter, just pourable.

Add a heaped teaspoon coconut oil to your hot pan. Pour or spoon pikelet sized hotcakes onto your pan and cook for approximately 3 minutes, until bubbles start appearing. Using an egg slice, gently flip them over and cook for a further 2-3 minutes or until golden either side.

They would be beautiful layered with banana and/or fresh berries. Here I’ve layered them with coconut yoghurt and paw paw. It’s worth mentioning that they are best devoured quickly because as you can see, mine are about to swim away..

ten minute hot cakes

Very soon I am going to share my other go-to vegan hot cake recipe, for those of who who prefer an egg free option.

I’m keen to know from you though, what’s your simple go to breakfast option (that isn’t out of a packet)? Let’s create some inspiration for all. Personally I love my smoked salmon and avocado on toast. Takes no time at all and sustains me until lunch.

Source: theholisticingredient.com

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Ten of the Best Purple Food Recipes.

berry-delicious-icecream

Nature got it right with purple food – delicious and wonderfully good for you. Full of antioxidants with amazing anti-inflammatory and other health benefits, there really isn’t anything not to like about them.

Purple foods have nutrients that just aren’t found in many other fruits and veggies, so next time you’re sitting down to ‘eat the rainbow’ you might want to add some for those wonderful health benefits we discussed last week. For now though, we’ve made it a little easier for you! Some of the cleverest wellness experts in the land have given us their favorite purple-inspired recipes for you to try. Time to pump up the purple!

Enjoy!

Berry Delicious ‘Ice-Cream’ with Macadamia Crunch

Berries have the ability to make every dish look super special with very little effort. I mean, look at this Berry ‘Ice-cream’! Five minutes to make and probably less time to devour. You’ll find the recipe (by Yours Truly) here.

Berry delicious icecream

Easy Grilled Pork Cutlets & Hazelnut Red Cabbage Slaw

This super simple slaw recipe is from the very lovely Irena of Eat Drink Paleo. It’s one of her go-to dinners and it might well become one of yours too.

Easy grilled paleo pork and slaw

Quick Red Cabbage with Cranberries, Almonds & Goat’s Cheese

Did someone say quick? Anything that is easy to make and super nutritious always grabs my attention. You won’t go wrong with this amazing recipe from Happy Body Formula.

Quick red cabbage salad

Anticancer Eastern Dragon Salad (picture top of page)

Dragons have superpowers and so does this Eastern Dragon Salad courtesy of the very clever Lauren of Ascension Kitchen.

Roast Beetroot, Onion and Macadamia Dip

Look at that colour! Thank you Becomingness for this gorgeous recipe.

Roast beetroot onion macadamia dip

Rustic Baba Ganoush

This recipe uses every last bit of eggplant (doesn’t get more wholefood than that!). Thank you Rachael Allanah for your delish Baba Ganoush recipe.

Rustic baba ganoush

Blueberry Smoothie

Three simple ingredients makes one powerful smoothie. Thanks to my special friend Zara D’Cotta from Oh My Goodness for this luscious recipe.

Oh my goodness blueberry smoothie

Sweet Eggplant & Pumpkin Indian Curry

Warm, aromatic and wonderfully nutritious is how I would describe this. Thank you The Whole Daily – this recipe is a standard in my kitchen.

Eggplant and pumpkin indian curry

Blueberry Cheesecake Bliss Balls

I’m fairly certain that if you put a plate of these in front of me, they won’t last long. Thank you Thermo Foodie and the Chef for these snowy delicacies.

Blueberry cheesecake balls

Blueberry Pancakes with Tahini Drizzle

Another Oh My Goodness delight. Love the combination of blueberries and tahini! You’ll find this recipe here.

Blueberry pancakes with tahini drizzle

Well, I’ve a feeling that will keep you busy for a little while won’t it! So tell me, what’s your favourite way to up the purple foods in your diet? I dare say we’ve a few berry fans in our midst!

 

Source: theholisticingredient.com

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Gluten Free Summer Pudding

Gluten-Free-Summer-Pudding

Back in “the day” I’d be all over a traditional Summer Pudding. Sugary-berry-puree-soaked-white-bread lining the bowl, cooked sugary berries filling its cavity. Of course the Summer Pudding was at it’s finest when dolloped with vanilla infused whipped cream. Yum scrum.

All however, is not lost. I decided to set my hand to ‘healthyfying’ this very pudding by removing the gluten and refined white sugar and by leaving the berries raw. The result? A far lighter, healthier and less indulgent version of the traditional pudding.

Gluten Free Summer Pudding

* Pudding best made the day before consumption. See other recipe notes below to ensure summer pudding success.

Serves 6 min.

700 grams fresh berries (raspberries, strawberries, blueberries etc)
1 loaf gluten free bread (or approximately 12 slices)
4 heaped tablespoons coconut sugar (or sweetener of choice)
Whipped coconut cream or Greek yoghurt to serve

Extra fresh berries for serving.

Find yourself a pudding mold or mixing bowl of similar shape to my pudding. In the absence of a pudding bowl I used a 1.5 litre mixing bowl.

Into a bowl, measure out 250 grams of berries (cut strawberries in half if large) and mix through 2 heaped tablespoons of coconut sugar. Set aside.

Into a food processor, place the remaining 450 grams of berries and 2 heaped tablespoons of coconut sugar. Puree until smooth. Strain the puree through a sieve to remove all the seeds. Test for sweetness, add more sweetener if your taste buds tell you too. Pour the mixture into a shallow bowl.

Remove the crust from enough slices of bread to line your bowl. Next, dip the slices into the puree and spread around the entire bowl, making sure there are no gaps. Cut out shapes as necessary to fill remaining gaps. Return remaining puree to the fridge for later.

Fill the mold with the berries, pressing down firmly and line the top with more puree dipped bread. Then, pop a saucer on top of the lot and weigh down with a heavy can (or two if they fit). Pop this into the fridge overnight (or 4 hours minimum, though I do feel overnight will produce better results).

Remove from the fridge and with the saucer in place gently turn upside down to allow the pudding to fall out. If there are any white spots on the bread use extra puree to colour. Scatter fresh berries over the pudding. Serve with extra puree and whipped coconut yoghurt or vanilla infused Greek yoghurt.


Recipe notes:

1. Opt for fresh gluten free bread (not frozen) that doesn’t break in your hands whilst dunking it in the puree (we all know the cardboard-like gluten free bread I’m talking about). I used a great brand called GF Precinct, made here in Victoria.
2. I had trouble getting the bread out of the bowl, but managed.. Some recipes advocate the use of cling wrap – and as much as I would prefer not to recommend this I do think it’s the answer for those preferring to err on the side of caution. Alternatively try baking paper.
3. I don’t enjoy super sweet desserts – that being said, make the puree to the recipe and add more sweetness to taste if necessary. Feel free to sub coconut sugar with rice malt syrup or raw honey.

Looking for some more festive season inspiration for your Christmas menus? Check out our Top Ten healthy (and sweet) Christmas Recipes or our Top Ten Healthy (and Savoury) Christmas Recipes.

Gluten Free Summer Pudding

Feel free to share this recipe with the gluten free’ers in your life, or better still,pin it to your healthy pinterest board so it’s at your fingertips when you’re ready to get creative.

 

Source: theholisticingredient.com

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Wasabi and Tamari Roasted Brussels Sprouts

Wasabi-and-Tamari-Roasted-Brussels-Sprouts

One of the best things about eating only seasonal produce is the way it feels when their times comes around again – you get such a lovely suprise when they greet you in store, in the season for which they belong. Mangoes and raspberries in summer, figs towards the end of summer, mushrooms in autumn, and on it goes. It’s difficult to tire of such foods when you know you’ve got limited time together; it keeps things interesting and inspiring in the kitchen.

One of the most wonderful feelings for me each winter is the arrival of brussels sprouts and if I could be honest, by the time their season closes we are probably ready to part. The brussels sprout and I hang together a LOT.

Most of us, we’ve had our battles with these little bundles of goodness haven’t we. As a kid I sat up at the kitchen table until each cold and soggy sprout was forced down my reluctant throat. If my memory serves me correctly I’m pretty certain it was the way in which they were prepared that created such instant repulsion in my mouth.

I’ve decided that it’s my job today to INSIST that the brussels sprouts haters amongst you TRY THIS RECIPE. You hear me? Try this recipe and if you still can’t stand them you are hereby relieved from any further brussels sprouts consumption.

I’ll be honest though, I’ll be suprised to hear if their beautiful flavoursome, caramely burnty bits don’t win over your heart.. I’m that confident.

Wasabi and tamari roasted brussels sprouts

Serves 4 as a side.

500 grams brussels sprouts
1 tablespoon coconut oil, melted
1 heaped teaspoon wasabi paste
2 teaspoons tamari

Preheat your oven to 200 degrees celsius and line a baking tray with baking paper.

Rinse and dry your sprouts and trim their ends, removing any spoiled leaves from the sprout at the same time. Slice in half length ways.

In a large mixing bowl combine the coconut oil, wasabi and tamari. Adding your brussels sprouts to the bowl, toss until the sprouts are very well coated.

Spread out evenly onto your tray, cut side down and place in the oven for approximately 20 minutes, or until their edges turn a rich golden brown. Don’t be worried if you get black bits like I have – burnt edges on a brussels sprout are nothing to be scoffed at! You may though like to turn your oven tray around during cooking if your oven temperature is uneven.

Remove and serve immediately. These are also gorgeous over the next couple of days in a salad.

Roasted Brussels Sprouts with Wasabi and Tamari

So tell me, what is your favourite way to eat brussels sprouts? And if you’re not a lover, PLEASE let me know if I actually do manage to convert you with this recipe!

Source: theholisticingredient.com

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Taco Salad

taco-salad

A super-quick blend of reduced-fat sour cream and salsa serves double duty as salad dressing and seasoning for the meat in our updated version of Tex-Mex taco salad. Depending on the type of salsa you use, the salad will vary in heat. We keep this version light with lean turkey, but lean ground beef (about 95%-lean) would also keep the nutrition marks reasonable. Just hold the deep-fried tortilla bowl and instead serve this salad with baked tortilla chips and wedges of fresh lime.

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Yogurt Love: A Dozen Favorite Recipes

yogurt-love

I thought I’d highlight one of the ingredients I reach for most often. Yogurt isn’t just for breakfast or a quick snack; it has limitless possibilities. If you wrap it in cheesecloth and let it drain, you’ll end up with creamy, delicious yogurt cheese (labneh), to which you can add herbs, spices, or citrus zest for a savory spread, or berries and honey if you’re after something sweeter. Unsweetened plain yogurt is the perfect base for many dips, and a favorite component in a wide range of soups and grain bowls. I’ve included a list of my favorite yogurt recipes below. Enjoy! xo – h

Lentils folded into Yogurt, Spinach, and Basil

Lentils folded into Yogurt, Spinach, and Basil: This recipe, from Lunch at the Shop: The Art and Practice of the Midday Meal was a big hit when I initially posted it. It’s great on many fronts, fast and easy!

Pomegranate Yogurt Bowl Recipe
Pomegranate Yogurt Bowl: We’re on the cusp of pomegranate season, so keep this in mind. A simple breakfast bowl made with Greek yogurt, fresh pomegranate juice, puffed quinoa cereal, toasted sunflower seeds, and honey.

Labneh Recipe
Labneh Recipe:How a package from Jaipur, India inspired lots of yogurt-straining, labneh-making.

Mast-o-Khiar Yogurt Dip
Mast-o-Khiar Yogurt Dip: The prettiest dip in my repertoire – my take on the Iranian preparation of Mast-o-Khiar (yogurt and cucumber). I use lots of fresh herbs, dried rose petals, toasted walnuts and a pop of added color and tartness from dried cranberries.

Fresh Mint Chip Frozen Yogurt
Fresh Mint Chip Frozen Yogurt: A luscious fresh mint frozen yogurt recipe from the wonderful Sprouted Kitchen cookbook.
Herbal Rice Salad with Peanuts & Yogurt

Herbal Rice Salad with Peanuts & Salted Garlic Yogurt: An herb-packed rice salad recipe with peanuts, toasted coconut, a strong boost of fresh lime, and salted garlic yogurt. A recipe to keep in your back pocket.

Mung Yoga Bowl
Mung Yoga Bowl: The kind of bowl that keeps you strong – herb-packed yogurt dolloped over a hearty bowl of mung beans and quinoa, finished with toasted nuts and a simple paprika oil.

Other yogurt recipe inspiration!

– Cantaloupe and Mint Yogurt Pops (Sprouted Kitchen)

– California Yogurt Bowl (Quitokeeto)

– Turkish Style Vegetables with Yogurt and Green Chile oil (Ottolenghi)

– Frying Pan Yogurt Flatbreads (Anna Jones)

– Naz’s Aash-e Reshteh for Norooz (A beautiful version of one of my favorite soups)

A few last thoughts: When it comes down to something as straightforward as purchasing or sourcing yogurt, the only thing that matters is finding a good source or brand. That slick-packaged, synthetically sweetened stuff at the supermarket isn’t what you’re after. Look for fresh organic yogurt rich in live active cultures, or if you’re more ambitious, try making your own. The live cultures in yogurt help maintain an optimum balance or microorganisms in the digestive tract. This supports healthy digestion, strengthens the immunes system, and provides a host of other benefits.

 

Source: 101cookbooks.com

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Grab – Go Chia Yogurt Parfait

chia-yogurt

This is a favorite grab-and-go breakfast. You stir a generous spoonful of chia seeds into vanilla-spiked yogurt, and then top everything off with smashed berries, and a bit of something crunchy – toasted nuts or popped quinoa are both great options. It takes two minutes tops. The chia seeds plump overnight in the refrigerator, and you have a delicious, creamy, (seemingly) decadent parfait at the ready in the morning. It’s perfect for days when you don’t have any time to sit for a proper breakfast, and still want something A+ for the road.

Chia Yogurt Parfait
Chia Yogurt Parfait

I also posted a dairy-free / vegan chia breakfast bowl a couple of years back, it’s posted here, for those of you who’d prefer the alternative. Enjoy!

Source: 101cookbooks.com