Vegan Banana Bread

vegan | wholefoods | egg-free | dairy-free

Many people love banana bread but I wonder how many people realise that the commercially made varieties can actually be rather unhealthy. Many contain a lot of butter, white flour and sugar.

My banana bread is healthier but tastes just as good, if not, even better than any banana bread I have ever tried. My version contains inexpensive ingredients, omits animal fats and instead contains healthy fats in the form of walnuts and olive oil. Having said that, we only need small amounts of good fats in our diet, so I am not advocating that you eat the whole loaf.

It also contains a lot of fibre from the bananas and a mixture of oats and whole-meal flour.  This is not only more nutritious, but will also help to keep you fuller for longer. It is also very low in added sugar. Ripe bananas are already naturally sweet as their sugar content increases the riper that they become. In fact, you can even use over-ripe bananas as a sweeter instead of sugar in your baking.

Give this recipe a go and let me know in the comments section what you thought.

Enjoy xx

Ingredients:

Dry Ingredients

- 1 cup of whole-wheat flour

- 1/2 cup of quick oats (slightly ground whole- oats)

-3/4 of a cup of natural walnuts, slightly crumbled

- 2 ^1/2 teaspoons of ground cinnamon

-2 teaspoons of ground nutmeg

- 1 teaspoon of bi-carb soda

- 1 teaspoon of baking powder

Wet Ingredients:

-414g (roughly) of overripe bananas, peeled, or approximately 3 large bananas (Use bananas that are brown and spotty- this is what gives the bread its texture and sweet taste.)

-1/2 cup of unsweetened rice milk (or any other vegan milk that does not have a strong taste)

- 1/4 cup of olive oil  

- 1 teaspoon of vanilla essence

- 1 teaspoon of apple cider vinegar (this helps to make the bread rise by activating the bi-carb and baking soda)

- OPTIONAL: 2 teaspoons of maple syrup (real maple syrup, not the 'maple flavoured' high fructose corn syrup).

Method:

1. Preheat oven to 180° Celsius.

2. Spray a loaf pan with cooking oil and line with baking paper. Make sure that you also give the baking paper a slight spray with oil.

3. Mix all of the dry ingredients together in a large mixing bowl.

4. In another bowl, mash the bananas before adding the rest of the wet ingredients. Mix until it forms a uniform, thick paste.

5. Pour the wet ingredients in to bowl with the dry ingredients and mix until well combined. The mixture should resemble a thick cake batter.

6. Pour the mixture in to the loaf pan and bake in the oven for approximately 40-50 minutes. Actual cooking times vary from oven to oven, so it is important to regularly check on the bread, so that it does not burn. You will know that the bread is ready when it has browned on top and a tooth pick inserted, comes out clean.

7. Remove the loaf from the oven and allow it cool down in the tin for at least 20 minutes before removing.

Tip: If your banana bread has browned on top before it has cooked through, cover it with foil for the remainder of the cooking time.

Storage: Once the banana bread has thoroughly cooled, place it in a sealed container and store it in the fridge for up to 3 days. As the recipe is very natural and contains a lot of bananas, it does not have a very long shelf life. Alternatively, you could slice the bread up, wrap it in foil and store it in the freezer for a month or so. 

Caramelised Banana Pancakes

dairy-free - refined sugar free - whole-foods - clean eating

These pancakes have a delicious, light and fluffy texture! Using a slightly over-ripe banana, diced finely, can counteract a less sweet batter, making it easy to reduce the amount of sweetener that you use. The whole batter contains just 3 teaspoons of maple syrup, yet it still tastes sweet.

Serves: Makes approximately 5 large pancakes

Preparation Time: 10 minutes

Cooking Time: 20 minutes

Ingredients

Dry Ingredients:

- 1/2 cup of wholemeal, unbleached flour

- 1/2 cup of coconut flour

- 1 tablespoon of maca powder (optional)

- 1.5 teaspoons of baking powder

- 1 teaspoon of mesquite powder (optional- this adds the caramel flavour)

Wet Ingredients:

- 1 organic egg

- 1 tablespoon of chia seeds

- 1/2 cup of rice milk or other non-dairy milk

- 3 teaspoons of melted extra virgin, unrefined, cold pressed coconut oil

- 3 teaspoons of maple syrup

- 1.5 teaspoons of vanilla essence

- extra water to adjust consistency of batter

- 1 large, over-ripe banana (spotty), diced finely

Method:

1. In a large bowl, add the dry ingredients and mix until well combined.

2. In another bowl, add the egg, rice milk, chia seeds, coconut oil, maple syrup and vanilla essence and whisk with a fork until well combined. Leave for a few minutes to allow the chia seeds to thicken.

3. Mix the wet ingredients in to the dry ingredients and stir until well combined and smooth.

4. Gradually add the extra water whilst mixing until a cake-batter like consistency is achieved (not too runny, not too thick).

5. Fold in the sliced banana.

6. Spray a medium sized, non-stick fry pan with olive oil and allow it to warm up on the hot plate (low to medium heat).

7. Once the pan has heated, add 1/3 of a cup of mixture to the pan. I usually lift the pan and gently shake it from side to side to allow the mixture to evenly disperse.

8. Cook on a low/medium heat, pushing the sides down with a spatula to prevent the edges from sticking or burning. Flip the pancake with a turner when bubbles start to appear on the surface, and the batter has become more solid. Once turned, cook for another 1 minute.

9. Serve with freshly sliced banana and a drizzle of maple syrup. Alternatively, avocado chocolate mousse also tastes delicious with these pancakes.

Intense Cacao and Hazelnut Protein Muffins

Vegan | Dairy-Free | Gluten-Free |Quick & Easy

Makes: approximately 12 cup-cake sized muffins

Ingredients:

- 1 cup hazelnut meal

- ½ cup gluten-free, plain, multipurpose flour

- ¼ cup brown rice protein powder

- ¼ cup raw cacao powder

- 2 teaspoons of gluten-free baking powder

- 60g of dairy free chocolate chips (I used Lindt 70% dark block, chopped which may contain traces of dairy.)

- ¾ cup nut milk (I used Almond Breeze ‘unsweetened almond coconut milk,’ which is calcium enriched.)

- ½ cup coconut sugar

- ¼ cup vegan butter, melted (I used Nuttelex ‘olive’ spread)

- 2 x chia-seed eggs (2 tablespoons of chia-seeds, mixed with 6 tablespoons of hot water, left to thicken for 15 minutes)

Method:

1. Pre-heat oven to 170°C.
2. Line cup-cake trays with patty pans.
3. Prepare the chia-seed eggs.
4. Mix the hazelnut meal, flour, brown rice protein powder, raw cacao powder, baking powder and chocolate chips together in a large mixing bowl.
5. In a smaller bowl, mix together the nut milk, coconut sugar, vegan butter and chia seed eggs until well combined.
6. Add the wet ingredients in to the dry ingredients and mix until well combined.
7. Spoon mixture in to cup-cake trays.
8. Bake for 25-30 minutes or until a skewer comes out clean.
9. Remove from oven and leave in trays to cool and set.
10. Enjoy on their own or warm with a dash of vegan butter and melted raspberries.

Note: If you prefer a less intense cacao flavor, use diary-free milk chocolate instead of dark chocolate.

Vegan Sticky-Date Cupcakes with Mesquite Caramel Frosting

Gluten-Free | Vegan | Dairy Free | Easy

Makes 12 Cupcakes

Cake Mixture Ingredients:

- 1 cup pitted dates

- 1 ¼ cup boiling water

- 2 flax-eggs (consists of 2 tablespoons of ground flax-seeds, mixed with 6 tablespoons of boiling water, set aside for 5 minutes to gelatinise)

- 1 cup multipurpose gluten-free plain flour

- 1 teaspoon gluten-free baking powder

- 1 teaspoon bicarbonate soda

- ¼ cup coconut sugar

- 1 teaspoon organic vanilla essence

- 2 tablespoons organic, extra virgin, unrefined coconut oil

- 1 tablespoon Nutellex Pulse (you could use any Nutellex spread or vegan margarine)

Mesquite Caramel Frosting Ingredients:

- ¼ cup Nutellex Pulse spread

- ¼ cup mesquite powder

- ½ tablespoon coconut sugar

- 1 teaspoon organic vanilla essence

- walnuts to decorate - optional

Cake Mixture Method:

1. Pre-heat oven to 180°C.

2. In a separate bowl, place the pitted dates and boiling water and set aside to soften.

3. To make the flax-eggs, mix together the ground flaxseeds and boiling water in a small bowl and set aside to gelatinise.

4. In a large mixing bowl, mix together the flour, baking powder and bicarbonate soda and set aside.

5. In a food processor, cream together the coconut sugar, vanilla essence, coconut oil and Nutellex Pulse spread until creamy.

6. Add the flax eggs (which were set aside earlier) in to the food processor with the creamed sugar, oil and Nutellex mixture and blend until well combined.

7. Add the dates and water in which they were soaking in to the food processor and blend until evenly combined with the other ingredients.

8. Add the flour mixture in to the food processor and blend until smooth.

9. Spoon mixture evenly in to a lined, cup-cake tray.

10. Place in the oven for 15-20 minutes (depending on the size of your cup cakes), or until a skewer comes out clean after being inserted in to the middle of a cupcake.  

11. Turn out on to a wire rack to cool. Allow to cool completely before icing.

*Please note that these cupcakes may not peel out of their cupcake cases properly until fully cooled.

Mesquite Caramel Frosting Method:

1. Place the Nutellex Pulse spread, mesquite powder, vanilla essence and coconut sugar in to a small food processor bowl and blend until combined and creamy.

2.  Using a butter knife, spread a teaspoon amount on to each cup-cake in a circular motion.

3. Decorate with walnuts (optional). 

Clean Watermelon Sorbet and Watermelon Ice-Blocks Recipe

Clean Watermelon Sorbet

- no added sugar - gluten free - vegan – whole foods -

Even though summer has left us, and we are now transitioning in to winter, the days can still be quite hot and so I still find myself craving cool, frozen summer treats. After the overzealous purchasing a 10kg watermelon last week, I decided to get creative in the kitchen so that the delicious fruit did not go to waste and formulated a very easy and simple watermelon sorbet recipe. This recipe does not require the addition of sugar syrups or ice-cream churning machines. All you need is a high powered blender or food processor and two simple, nutritious ingredients. This sorbet also serves as an interesting and tasty way of getting fussy children to up their intake of fruit.

Serves: 5

Ingredients:
- 4x cups of frozen, diced watermelon
- freshly squeezed juice from 2 oranges

Method:
1. Dice the fresh watermelon in to small squares (it is important that the watermelon is cut in to smaller cubes so that it is easier on your food processor’s motor).
2. Place the diced watermelon in to a container and place in the freezer until fully frozen. It is important that you only freeze the watermelon in single layers so that the pieces don’t freeze together in large clumps, thus undermining the whole point in dicing the fruit finely.
3. Meanwhile, squeeze the juice from the oranges and set aside.
4. Place the watermelon in a food processor or high powered blender, with a small amount of the orange juice and pulse until the melon has broken down slightly.
5. Add a little more juice and pulse again for another 30 seconds. Keep repeating this process until the watermelon has completely broken down and is thick and icy, just like sorbet! Depending on variables such as how frozen your watermelon is and how powerful your blender is, you may or may not need to use all the orange juice you have squeezed and this is why I suggest  you add it to the mixture in a gradual manner.

Please note:
- It is important that the watermelon is cut in to smaller cubes so that it is easier on your food processor’s motor.
- I find that initially using the pulse setting on my food processor is easier on my machine when first breaking down the frozen watermelon chunks.
- If you prefer a sweeter flavor you can experiment with different fruit juices. Pineapple juice would also work well.
- This watermelon sorbet also makes great ice-blocks (method below)!

Watermelon Sorbet Ice-Blocks 

- no added sugar - gluten free - vegan - whole foods - 

Ingredients: 
- mixture from watermelon sorbet recipe

Method:
1. Pour mixture in to ice block mould and insert the ice block sticks.
2. Gently and carefully, tap the moulds on the bench to remove any air bubbles in the mixture.
3. Place moulds in freezer, on a flat surface, over night or for at least 8 hours.
4. When you are sure that your ice blocks are fully frozen, gently run the moulds under warm water before gently easing them out of the moulds.

Jaffa Protein Balls

Egg Free - Nut Free - Gluten Free - Vegan

In this recipe, I used oats instead of nuts as they are not only cheaper, but also less kilo-joule dense.  This also means that the recipe can be replicated on a large scale for social events or gifts in an affordable manner!                                                                                                                             Finally, as this recipe is nut free, egg free and gluten free (if you use gluten free oats/oatmeal), it is also suitable for allergy sufferers.

Makes:  12

Preparation time: 25 minutes

Ingredients

For the mixture: 

-         -  2 cups of pitted dates

-          - ¼ cup oats or oatmeal

-          - ¼ cup cocoa powder

-          - ¼ cup brown rice protein powder

-          - 1 tablespoon freshly squeezed orange juice (Navel orange)

-          - 1 tablespoon freshly grated orange rind (Navel orange)

For assembly and decoration:

-          1 tablespoon extra virgin, cold pressed coconut oil

-          the zest of 1 large navel orange

Method

1. Place the dates in a heatproof bowl and cover with hot water. Set aside to soak. This step is important because it softens the dates, ensuring that they are easy to process and thus should not burn out the motor in your food processor.

2. If using oats, place them in the food processor and blend until they have turned in to a powder. It does not have to be perfect, so do not worry if you still have a few residual oat flakes. If using oatmeal, skip this step and move to step 2.

3.  Add the cocoa powder and brown rice protein powder to the oatmeal/oats and blend for 2 seconds, until the powders are mixed.

4. Drain the dates using a colander. Allow them to sit for a few minutes so the excess water can drain away. You can do this whilst preparing the oranges.

5.  Add the dates along with the navel orange zest and juice to the food processor and blend until the mixture forms a ball. This is probably the trickiest part of the process because you do not want the mixture to be too dry or too wet. If the mixture is too dry (crumbly), add a few softened dates or a tablespoon of orange juice. If the mixture is too wet (sloppy), add some more oatmeal. If you need to correct the mixture, do so in a very gradual manner as it usually only takes a small amount of ingredients to bring the mixture back in to balance.

6. Place the mixture in the fridge for  10-15 minutes, until slightly chilled as this will make the mixture less sticky and more manageable.

7. Meanwhile, grate the rind of 1 large Navel orange and spread it out on to a chopping board or large plate. 

8. Rub a small amount of coconut oil on to your hands. This will prevent the mixture from sticking to your hands when rolling it in to balls.

9. Scoop, roughly 1 tablespoon sized amount of the mixture in to the palm of your hands and roll in to a ball shape.

10. Once you have rolled all the mixture, lightly roll each ball on to the orange rind.

11. Place in a sealed container and store in the fridge. Alternatively, you could also store them in the freezer if you prefer a firmer texture.

Hints

-          If the mixture is too dry, (crumbly) add a few softened dates or a tablespoon of orange juice. If the mixture is too wet (sloppy), add some more oatmeal. If you need to correct the mixture, do so in a very gradual manner as it usually only takes a small amount of ingredients to bring the mixture back in to balance.

-          If you do not enjoy a strong orange flavour, you could roll the balls in quick oats (oats which have been partially blended so that they are smaller and thus quicker to cook), or even regular oats, instead of the orange rind.

-          Protein balls also make great gifts for health-conscious loved ones! You could place them in a glass jar, with a ribbon tied around the lid and also add a tag with the recipe or a special note.  You could also make them as a gift for Valentine’s Day instead of buying chocolates.

*This is my own original recipe to which I own the rights. 

Hearty Zucchini Pasta with Basil Pesto

- vegetarian, gluten-free, grain-free and high in healthy fats –

Today, pressured by the vast amount of unused vegetables in my fridge (I tend to get a little too excited at the green grocer), I decided to experiment with my two favourites; zucchini and basil pesto. Whilst the finished product may look fancy and time consuming, I can assure you that this meal took me less than 20 minutes to whip together!  

Whilst this dish tastes great on its own as a main meal, it would also work well as a side to a piece of salmon or a chicken breast. Alternatively, you could also make it ahead of time and serve it cold as a salad at a dinner party.

Finally, you could easily turn this vegetarian dish in to a vegan dish by using cashew cheese instead of cottage cheese, or alternatively, you could omit the cheese all together.

Ingredients

Pesto:
- the leaves from 1 bunch of basil
- a handful of crushed walnuts
- 1 clove of garlic, crushed
- the juice of half a lemon
- roughly  1/8 of a cup of extra virgin olive oil
- Himalayan salt and black pepper to taste

Other Ingredients:
- 2  extra large zucchinis (about 3 cups worth)
- 2 teaspoon of olive oil
- 3 tablespoons of cottage cheese
- 1 small avocado, diced
- 4 tablespoons of crushed walnuts- to decorate

Method

To make the pesto:
1. Place the garlic, lemon juice, basil and a drizzle of the olive oil in a food processor and blend until well combined.
2. Add the walnuts and blend until the pesto reaches your desired consistency (I prefer mine slightly grainy).
3. Gradually drizzle in the rest of the olive oil and blend until the pesto is thick and sauce like, but not runny (you may require more or less than the 1/8 of a cup as specified in the ingredients list).
4. Scrape the pesto in to a jar and place aside for later.

To make the zucchini pasta:
1. Using a peeler, remove the skin from the zucchinis and then cut off the stalks with a knife.
2. Cut the zucchinis in to quarters, long ways.
3. One at a time, lay each quarter flat side down on to the chopping board and slice thinly. Your aim is to create long slithers, about double the size of fettuccini pasta, however, it’s not really a big deal if they turn out uneven and rough.
4. Heat 2 teaspoons of olive oil in a fry pan before sautéing the freshly sliced zucchini. The goal is to cook the zucchini until it is soft and more flexible, but not soggy.

To assemble the dish:
1. In a larger mixing bowl, place the zucchini pasta, 2 tablespoon of the cottage cheese and the pesto and mix with a spoon until well combined.
2. Share the pasta between two bowls and top each with ½  the avocado, ½ a tablespoon of cottage cheese and 2 tablespoons of crushed walnuts.
3. Enjoy!

Banana and Chia Protein Muffins

(Lactose free, gluten free, naturally sweetened, no added sugar, nut free, whole foods)

Yesterday, whilst cleaning out the fridge I discovered a bunch of bananas that needed to be used pronto and so I decided to try and make some muffins that would be not only delicious, but also a nutritious and filling alternative to traditional cake!
Now, I know that some of you may be skeptical about the taste of these muffins due to the absence of any sweetener (especially if you are planning on making them for your children), however the beautiful thing about bananas is that they seem to get sweeter, the riper they become, which means that you won't need to add anything else!

Some of nutritional benefits from the ingredients included in this recipe:

- Protein from eggs and brown rice protein powder: Protein helps curb hunger, meaning you are less likely to snack and overeat.                                                                                                           Recently, a study by University of Sydney's Charles Perkins Centre, ‘published online in Obesity Reviews’ indicates that ‘humans' instinctive appetite for protein is so powerful that we are driven to continue eating until we get the right amount of protein, even if it means consuming far more energy than we need’ (Szittner, 2013).

- Buckwheat:  Buckwheat is thought to lower blood glucose levels:
‘A study from the Jilin Agricultural University in China investigated the blood glucose lowering potential of buckwheat protein, pitting it against a toxic glucose analogue called alloxan. This insidious chemical selectively destroys insulin-producing cells in the pancreas, causing characteristics similar to type 1 diabetes when found in rodents and many other animal species. Different doses of buckwheat protein were administered, and researchers discovered that the blood glucose levels of test subjects were indeed lowered when compared to the control group’(Journal of Jilin Agricultural University, 2009; 31(1):102-4) as cited in The Whole Grains Council).

Serves: Makes roughly 10 large muffins | Store: Best stored in the fridge for up to 3 days.

Ingredients:
- 1 cup organic buckwheat flour
- ¼ cup Bioglan Superfoods brown rice protein powder
- 2 teaspoons of cinnamon
- ½ a teaspoon of nutmeg
- a pinch of Himalayan salt
- ½ a teaspoon of baking powder
- ½ a teaspoon of bi-carb soda
- 4 overripe bananas (brown/ spotty) mashed
- 2 eggs
- 1 teaspoon of organic vanilla essence
- 1 ½ tablespoons of black chia seeds
- 1 heaped teaspoon of organic, virgin coconut oil (melted and cooled)

Method:
1. Pre-heat oven to 180°C and line 2 muffin trays with paper muffin cases. As this recipe includes a large quantity of banana, it is essential to use muffin cases as otherwise the muffins will stick to the trays (even if you grease them).

2. Sift the buckwheat flour, brown rice protein powder, cinnamon, nutmeg, salt, baking powder and bi-carb soda in to a large mixing bowl.

3. Mix the dry ingredients until evenly distributed, leaving a well in the middle.

4. In a smaller mixing bowl, whisk or beat the eggs until light and fluffy, before mixing through the mashed banana, vanilla essence, chia seeds and coconut oil.

5. Pour the wet ingredients in to the middle of the dry ingredients (in to the well) and mix with a wooden spoon until well combined.

6. Spoon mixture in to lined muffin trays and place in oven for 10- 15 minutes until they are browned on top and a skewer can be inserted in to the middle and come out clean.

7. Remove from trays and allow to cool on a wire rack.

8. Best served warm with your favorite spread e.g. butter or peanut butter.

References:

1. Journal of Jilin Agricultural University, 2009; 31(1):102-4) as cited in The Whole Grains Council. (N.d) . Buckwheat Health Benefits. Retrieved 24/11/2014 from http://wholegrainscouncil.org/whole-grains-101/buckwheat-health-benefits 

2. The Universtiy of Sydney, as cited by Szittner, K. (2013). Lack of protein drives overeating. Retrieved 24/11/2014 from  http://sydney.edu.au/news/84.html?newsstoryid=12632 

Clean Mango, Banana and Coconut Ice-Creams

(Gluten Free, Raw, Vegan, Sugar Free)

This clean dessert is ridiculously easy to make! It only contains three ingredients and is so sweet and creamy that you will struggle to believe it is dairy-free and contains no added sugar.

Although this dessert does contain coconut cream (in a relatively small amount), which is high in saturated fat (Nogrady, 2008), I still consider the recipe to be clean as it does not contain any animal products, added  artificial flavours/preservatives/colours, gluten or added salt or sugar, therefore, I believe, making it a healthier choice than conventional supermarket ice-creams.

Serves: 9 (makes about 9 ice blocks)

Ingredients:

- 1  slightly over ripe banana (if the banana is too ripe it may overpower the other flavours)

- 2  cups of frozen, diced mango

- 1/2  a cup of coconut cream (mine was 75% coconut extract)

Method:

1. Place the banana, mango and coconut cream in a blender and blend until smooth.

2. Pour ingredients in to ice block mould and insert the ice block sticks.

3. Gently and carefully, tap the moulds on the bench to remove any air bubbles in the mixture.

4. Place moulds in freezer, on a flat surface, over night or for at least 8 hours.

5. When you are sure that your ice blocks are fully frozen, gently run the moulds under warm water before gently easing them out of the moulds.

HINTS:

- You can always play around with the ratio of the ingredients until it is to your liking.

- I purchased my ice block moulds from Kmart for around $4

- If the treats don’t release easily, run them under the warm water again until they loosen. Trying to force them out could result in the stick become dislodged from the ice block, therefore making it not only hard to remove, but also difficult to eat!

Nutritional Benefits

Banana:

-Potassium- ‘an essential mineral for maintaining normal blood pressure and heart function.’

- Small amounts of ‘sterols’ such as ‘sitosterol, campesterol, and stigmasterol’: ‘can block the absorption of dietary cholesterol.’

- Soluble fiber: ‘associated with decreased risk of heart disease.’

- Low GI

- Support digestive health: ‘FOS are unique fructose-containing carbohydrates that are typically not broken down by enzymes in our digestive tract. Instead, they move along through the digestive tract until they reach our lower intestine and get metabolized by bacteria. This process helps maintain the balance of "friendly" bacteria (for example, Bifidobacteria) in our lower intestine, and as a consequence, it also supports our overall digestive health.’

(The George Mateljan Foundation, Nd)

Mango:

Mangoes are ‘low fat, saturated fat free, sodium free, cholesterol free, high in vitamin A’ and a ‘good source of vitamin c’ (Produce for Better Health Foundation, N.d).

References

1. The George Mateljan Foundation, N.d. Bananas. Retrieved 28th of May, 2014 from http://whfoods.org/genpage.php?tname=foodspice&dbid=7

2. Nogrady, B. (2014). The Pulse: Coconut: Good fat or bad? Retrieved 28th May, 2014 from http://www.abc.net.au/health/thepulse/stories/2008/09/25/2372372.htm

3. Produce for Better Health Foundation. (N.d). Mango. Nutrition. Selection. Storage. Retrieved 28th May, 2014 from http://www.fruitsandveggiesmorematters.org/mango

Clean Tartare Sauce

This is a great recipe for tartare sauce lovers as it tastes great but contains much cleaner ingredients, meaning that you no longer have to feel guilty about such a delightful snack! Tartare sauce is traditionally made using a base of sour cream or mayonnaise, but my recipe instead uses Greek yogurt and still tastes just as great. In fact, I can barely notice a difference! 

This sauce is also a great alternative to mayonnaise for a coleslaw dressing.

Serves: 8  (makes about 1.5 cups of sauce)

Ingredients:

1 x cup of Greek yogurt

1 x teaspoon of paprika

3 x shallot sprigs or 1 x small Spanish onion (I used shallots)

1 x handful of fresh flat-leaf parsley

4 x small preserved gherkins

Method:

1. Finely slice the shallots, parsley and gherkins and place in a medium sized bowl.

2. Add the paprika and Greek yogurt and stir until well combined.

3. Store in an airtight container in the fridge for up to 3 days (depending on how fresh the ingredients that you used were).

Benefits of Greek yogurt

-          Protein:  ‘An eight-ounce serving of Greek yogurt contains about 20 grams of protein.’

-          Probiotics:  can help with ‘Ensuring proper digestion, absorption of nutrients and immune health' (Helmlinger, N.d).

References:

1.       Greek Yogurt What’s the Craze All About?
Helmlinger, P. (N.d). Greek yogurt. What’s the craze all about? Retrieved 22^nd of May, 2014 from  http://www.obesityaction.org/educational-resources/resource-articles-2/nutrition/greek-yogurt-whats-the-craze-all-about

Spiced Veggie Chips

These chips are not only delicious but also seriously good for you. Although coconut oil is considered as being healthy, I still prefer to eat it in moderation and this is why I pre-melt a small amount of the oil and coat the chips before cooking. It ensures that all the chips are sufficiently coated without the need to slather a whole tray with a larger amount of coconut oil. I also find that it gives a better result as too much oil can result in soggy chips!

Also, feel free to use whatever vegetables you like. Pumpkin and fresh beetroot would also taste great.

Serves: 2

Ingredients:

1 x teaspoon of Turmeric powder

1 x teaspoon of Paprika

1 x pinch of Himalayan salt

1 x heaped teaspoon of Coconut oil

1 x large Carrot

1 x small white sweet potato

Method:

1.  Pre-heat the oven to 200° C

2.  Peel and slice the sweet potato and carrot and place in a large bowl.

3. Add the turmeric, paprika and salt and stir with a spoon so that they vegetables are coated evenly.

4.  Melt the coconut oil (if solid) in a small ceramic cup, in the microwave for about 10 seconds or until liquefied (be careful, coconut oil can become very hot!).

5. Pour the melted oil on top the vegetables and stir until the vegetables are coated evenly.

6.  Line a baking tray with grease-proof paper and spread the vegetables out evenly.

7. Bake at 200° C for 20 minutes or until lightly brown and crispy.

8. Serve with my Clean Tartare Sauce.

Some of the Nutritional Benefits:

Carrots:

-          Cholesterol lowering ‘pectin.’

-          high amounts of beta carotene (vitamin A) which  ‘protect humans from cancers of the bladder, larynx, esophagus, stomach, colon, prostate, breast, and lungs. Beta carotene also benefits the liver and kidneys’ (Durick, N.d).

Coconut oil:

-Lauric acid:  ‘increases the good HDL cholesterol in the blood to help improve cholesterol ratio levels.'

- Medium chain triglycerides (MCTs):  ‘these types of healthy fats in the liver leads to efficient burning of energy’ (LoGiudice. P, Bleaknet. S, Bongiorno. P and the Medical Directors of Inner Source Health New York, 2012).

References:

1.       Durick., T. (N.d). The power of carrots. Retrieved 22^nd of May, 2014 from http://www.ndsu.edu/pubweb/chiwonlee/plsc211/student%20papers/articles02/tdurick/The%20great%20carrot%20report.htm

2.   LoGiudice. P, Bleaknet. S, Bongiorno. P and the Medical Directors of Inner Source Health New York., (2012). The Surpising benefits of coconut oil. Retrieved May 22^nd, 2014 from http://www.doctoroz.com/videos/surprising-health-benefits-coconut-oil

Pina Colada Inspired Ice-Blocks

Pina Colada Ice-Blocks (Vegan, Sugar Free)

I know that it might seem a little odd to be indulging in ice-blocks when it is so cold out, but once you try these delicious, healthy treats you will understand. Besides, it’s never too cold for ice blocks anyway! Oh, and I should also mention that they are very soothing on a sore throat!

Serves: 9 (makes about 9 ice blocks)

Ingredients:

½ x a ripe pineapple, peeled and diced

3 x limes- rind and juice

1 x 400ml tin of coconut cream (mine was 75% coconut extract)

1 x teaspoon of natural rum flavoring (optional)

Method:

1. Place all ingredients in a blender and blend until smooth.

2. Pour ingredients in to ice-block moulds and insert the ice-block sticks.

3. Gently and carefully, tap the moulds on the bench to remove any air bubbles in the mixture.

4. Place moulds in freezer, on a flat surface, over night or for at least 8 hours.

5. When you are sure that your ice blocks are fully frozen, gently run the moulds under warm water before gently easing them out of the moulds.

HINTS:

- My ice blocks had a strong pineapple flavour (which I loved), but you can always play around with the ratio of the ingredients until it is to your liking.

- I purchased my ice block moulds from Kmart for around $4

- If the treats don’t release easily, run them under the warm water again until they loosen. Trying to force them out could result in the stick become dislodged from the ice block, therefore making it not only hard to remove, but also difficult to eat!

Nutritional Benefits:

Pineapple contains:

-         -  ‘Potential anti-inflammatory and digestive benefits’ due to bromelain

-          - Vitamin c

-         -  ‘Manganese and thiamin (vitamin B1) for energy production and antioxidant defenses’

                                                                   (The George Mateljan Foundation, 2014)

Limes contain:

-          - Vitamin c

-          - ‘Phytonutrients with antioxidant and antibiotic Effects’ e.g. It can help the immune system fight off cholera. ‘Researchers quickly began to experiment with the addition of lime juice to the sauce eaten with rice, and in this role, lime juice was also found to have a strong protective effect against cholera.’

-         -  Limoniods: ‘In animal studies and laboratory tests with human cells, compounds in citrus fruits, including lemons and limes, called limonoids have been shown to help fight cancers of the mouth, skin, lung, breast, stomach and colon.’

                                                                                                (The George Mateljan Foundation, 2014)

Coconuts contain:

-         -  ‘Fibre, vitamins C, E, B1, B3, B5 and B6 and minerals including iron, selenium, sodium, calcium, magnesium and phosphorous’ (Lewin, N.d).

References

11.     The George Mateljan Foundation. (2014). Lemon/limes. Retrieved May 19, 2014 from http://whfoods.org/genpage.php?tname=foodspice&dbid=27#healthbenefits

22.      The George Mateljan Foundation. (2014). Pineapple. Retreived May 19, 2014 from http://whfoods.org/genpage.php?tname=foodspice&dbid=34

33.       Lewin., J. (N.d). The health benefits of... coconut milk. Retrieved May 19, 2014 from http://www.bbcgoodfood.com/howto/guide/ingredient-focus-coconut-milk

Triple Chocolate Birthday Cake

This year I decided to use my birthday as an opportunity to try a recipe I had been planning on one day making for over a year (diagnosis: chronic procrastinator). Anyway, it turned out to be the perfect occasion as it allowed me to share the dish with my whole family, and convert some stubborn health-food snobs in the process, including a niece who's staple diet includes tomato sauce and ice-cream!

Anyway, what I really love about this recipe is that it is kind to those allergic/intolerant to gluten, egg and dairy and is also relatively unprocessed. Additionally, food in its raw state is also considered to be healthier as some nutrients are heat sensitive, and thus baking them would cause their nutritional properties to diminish.

'Research studies have found a reduction of many minerals—including magnesium, manganese, calcium, copper, and others—from cooking. While these losses can be relatively small for brief cooking of some green leafy vegetables like spinach, they can become much larger if cooking times are extended' (The George Mateljan Foundation, 2014) 

 I feel that by omitting typical ingredients such as egg, dairy and grains, one is forced to include a wider range of foods, therefore increasing the dish's nutritional value. In this case, the main ingredients include nuts, coconut oil, cocoa powder, vanilla and agave.

I obtained the original recipe from the talented Sandra Istrice's blog but made the following changes to the recipe to suit the ingredients that I had on hand:

- I used hazelnut meal instead of hazelnut kernels as I knew this would be easier on the small blender I was going to use.

- Instead of raw cocoa power I just used 100% pure cocoa powder, which is sugar free. Raw cocoa powder is obviously more nutritious as it has not been heat treated, but the pure cocoa powder is cheaper, and still a healthy option. 

- I omitted the raisins as I am not particularly fond of their taste.

- Instead of cocoa butter, I used coconut oil in the filling and coconut cream in the icing as cocoa butter is fairly expensive.

- I also added a tiny pinch of pink Himalayan salt in to the icing to even out the sweetness and a small amount of cinnamon due to it's ability to assist the body in sugar digestion.

'A 2012 review of several recent studies concluded that the use of cinnamon had a potentially beneficial effect on glycemic control'                                                    (M. Regina Castro, M.D. , 2013).

References 

1. The George Mateljan Foundation (2014). Are minerals heat sensitive and lost in cooking?  Retrieved May 19, 2014 from http://whfoods.org/genpage.php?tname=dailytip&dbid=166

2. Istrice, S. (2013). Triple Chocolate Cake (dairy, gluten and sugar free, raw and vegan). Retrieved May 13th, 2014 from http://sandraistrice.com/triple-chocolate-cake-dairy-gluten-sugar-free-raw-vegan/

3. M. Regina Castro, M.D. , (2013), Is it true that cinnamon can lower blood sugar in people who have diabetes? Retrieved May 19, 2014 from http://www.mayoclinic.org/diseases-conditions/diabetes/expert-answers/diabetes/faq-20058472

What Started My Journey...

Welcome to The Holistic State, where you will find documentation of my current journey to vitality.

Being in my early 20's and supposedly, 'in my prime,' I couldn't help but feel a little disappointed, and somewhat concerned with its reality. Is this really as good as it gets? Why don't I feel energised after a full night's rest? Why isn't my skin and hair in the best condition? Why do I feel so burnt out?

What I soon realised was that life thus far had not equipped me with the knowledge required to truly care for my body. There are so many things that can impact upon our health that I was not taught about at school in a typical health class, such as the concerns about genetically modified food, pesticides, the dangerous chemicals contained in everyday personal care products and the effects of consumerism on our spiritual/ emotional health.

It was through this realisation that I developed passion to discover more about holisitic health and how to take responsibility for my own wellbeing.

*Disclaimer: I am not a medical professional, nor am I a professional in the field of health. Additionally, this blog does not provide medical advice, diagnosis or treatment. This blog exists as a documentation of my own experiences only and is not intended to replace advice from a doctor.
Finally, as health research is continually changing, I do not guarantee the accuracy or currency of any of my blog posts.