Fresh Berry Coulis

coulis berries and honey

This is a great way of using up berries if they have become a little old and soft as they waited to be used in your morning bowl of yoghurt, fruit and nuts, but you kept deciding to have eggs and spinach for breakfast instead. Like I did.

In this easy recipe, the berries’ natural sweetness is amplified by adding a couple of tablespoons of honey. The mint leaves lend a cooling freshness that enlivens the tastebuds. Berries are absolutely brimming with phytonutrients and antioxidants, working to reduce inflammation in your body and also nourish and restore your cells to optimum health.

Use berries of your choice. Any mixture or ratio of varieties of berries will be delicious and health-edifying! Frozen berries are, of course, just as acceptable. I promise this coulis will give you and your loved ones a skip in your step and a smile on your face.

Fresh Berry Coulis

2 cups of berries of your choice

1 1/2 tablespoons of honey

5 or so medium mint leaves, torn

Combine all ingredients in a blender and serve with cakes, or ice-cream, or both!

 

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Green Eggs, No Ham

green eggs

Whisk 2 eggs, salt and pepper, and one teaspoon of spirulina powder (if you’re into that like I am; Chlorophyll and good bacteria = great detoxification and gut health).

Scramble in a pan. Add crumbled goats cheese.

Toss in one handful of baby spinach. Stir and cook with a firm hand until all is combined and well done.

Serve on a pretty plate, with a sprinkle of sunflower seeds and some slices of avocado.

DELICIOUS. This will keep me going for hours.

The Power of GREEN

Check out why Chlorophyll (the natural chemical found in all green plants) is so good for you. Below, I have quoted health guru Jason Vale. You can read the full article here.

“Concentrated Sunlight”

Chlorophyll has been described by many as ‘concentrated sunshine’ or ‘liquid sunshine’ and this is about as accurate a description as you can get. Chlorophyll is literally just that – the natural sunlight energy trapped within the fibres of the plant. When you separate the juice from the fibres you effectively release that liquid sunlight energy, liquid energy which improves the functioning of the heart, the vascular system, the intestines, the uterus and the lungs.

The same liquid energy which can help assist the body to clean the blood and liver, strengthen the immune system and reduce high blood pressure. Chlorophyll has strong anti-oxidant properties and it can act as a natural defence against free radicals, which are a damaging by-product of your metabolism. Free radicals encourage an acidic cell environment and contribute to all disease and the ageing process. The chlorophyll molecule itself is structurally very similar to the iron-carrying component of haemoglobin.

Date and Ginger Muffins

muffin bite
ginger and date muffins 1

ginger and date muffins 2

Light and subtle, these Date and Ginger muffins are a lovely, healthy mid-morning or afternoon tea treat that the whole family will enjoy.

Free from processed sugar, the muffins are subtly sweetened with dried dates and a hint of honey. Free also from grains, these muffins are high in protein and will keep you sustained for longer due to the use of almond flour. (You may omit the honey if you are after a treat that is even lower in sugar.)

The ginger is a lovely accompaniment to the sweet dates. The cinnamon adds richness to the spicy flavour while also slowing the release of sugar into your blood stream. In this way the cinnamon works to prevent a spike in blood sugar which always results in a blood sugar crash, leaving the consumer feeling groggy, lethargic and grumpy. Not ideal for living an energetic and joyful life!

So bake these joy-giving muffins to be devoured by flatmates or family in the coming week.

date ginger muffins mixture

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date paste

 

Date and Ginger Muffins

Makes 12. Preheat oven to 160 degrees Celsius, fanbake.

3 large eggs

2T honey

125g dired dates, roughly chopped

2t ground ginger

1/4t cinnamon

1t baking soda

1t apple cider vinegar

4T melted butter or coconut oil

350g almond meal

 

Firstly, you need to make a paste with the dates. This is very simple – pop the dates into a small pot, add about 1/3 cup of water, and stir briskly over a low-medium heat until a smooth-ish paste is formed (see photo above).

Combine eggs, honey, date paste, baking soda and apple cider vinegar in a bowl using an immersion hand blender. Alternatively, you may use a regular blender.

Combine almond meal, ginger and cinnamon in a separate bowl. Add the wet mixture into the dry mixture and fold to combine, being careful not to mix too much.

Spoon the mixture into greased muffin tins and bake for 20-25 minutes, until muffins spring back when pressed.

 

Enjoy!

Emma x

 

“Curry Con Carne”

The other day there was 200g of premium beef mince in our fridge that needed to be used. So I let my nose and intuition guide me and came up with this curried version of Chilli Con Carne.

curry con carne

My husband and I had already eaten, so I prepared the “curry” in under 20 minutes (it’s that easy), popped it in the fridge, and invited a dear friend to come and stay the following night so that we could reheat it and enjoy it together.

Because food is always better enjoyed and digested in fine company!

A few thoughts before we get down to business

Firstly, about meat portion sizes. The recommended daily intake of red meat for an adult is about 70 grams – much less than many people consume in one sitting. This recipe is great in that it combines meat with legumes for a lighter portion of meat per person, as well as “stretching” the meal out to feed more people. Another thing I like about the legumes in this recipe, called Black-Eyed Beans, is that they are deliciously al-dente and provide a lovely firm bite alongside the softer mince.

Secondly, about having a great supply of spices. If you want to be a great cook, spend the money on stoking up on a wide range of fragrant herbs and spices. Your cooking will benefit from the vast range of flavours that you can create, using natural, whole food ingredients, as long as you have a pantry full of little boxes of spicy goodness.

curry con carne two

A versatile dish

My dear friend Lucy and I enjoyed this meal simply, with grated carrot, zucchini, cheese, a dollop of sour cream, a squeeze of lemon, bound together with a fresh lettuce cup. This was a meal that was completely satisfying, with no grains, and full of wholesome vegetables. Fantastic for the body and mind!

My husband enjoyed the leftovers the next morning by reheating the Curry Con Carne in a pan, cracking in two eggs and covering the pan to allow the eggs to cook in the Curry mixture; reminiscent of the dish Shakshouka. Mr B served his meal on a bed of spinach with a squeeze of lemon. He wished there was enough for seconds!

Without further ado, here is this simple recipe:

Curry Con Carne

Ingredients

2t fenugreek seeds

1t coriander seeds

1t turmeric

1/4t ground ginger

1 large clove of garlic

1 onion, diced

1-2T coconut oil for frying

200g premium beef mince

1 can of organic black-eyed beans

Salt and pepper

Method

1. Over a medium-low heat, gently toast the fenugreek and coriander seeds until the seeds start to darken and become quite fragrant (about 3-4 minutes).

2. Add 1T coconut oil to the pan. Spoon in the turmeric and ginger and allow the spice mixture to cook to further release the aroma.

3. Add the diced onion, stirring occasionally while the onions become translucent, followed a few minutes later by the garlic. More oil may also be necessary at this point if mixture starts to stick to the pan.

4. Now add the mince, quickly breaking it up in the pan with a wooden spoon. Then allow the meat to cook for 5 -7 minutes largely undisturbed.

5. Finally, add the black-eyed beans and season liberally with salt and pepper.

6. Cook on a low heat for another 5 or so minutes, and then presto! It’s time to eat.

curry con carne recipe photo

Roasted Garlic, Cauliflower and Fennel Soup

garlic, cauli and fennel soup

This soup is a winner. It has the perfect amount of zingy- and creamy-ness to make one’s taste buds tickle. It’s also perfect for Meat-Free Monday, and upping your family’s vegetable intake!

 

Ingredients

2 small cauliflowers, chopped

1 fennel bulb, chopped

8 whole garlic cloves, peeled

Coconut oil for roasting and frying

2t carraway seeds

1 1/2t coriander seeds

1 1/2t paprika

3/4t cinnamon

1/2t ground chilli

500mL vegetable stock

1L (or more) water

2 lemons, zest and juice

 

Method

1. Lay the cauliflower, fennel and garlic cloves in a large baking tray, and drizzle with coconut oil. Roast in a moderate oven (about 170-180 degrees celsius) for approximately 40 minutes; until tender and nutty.

2. Sauté the onion in some coconut oil to tenderise. Add all the spices and sauté until the mixture emits a heightened aroma.

3. Add the roasted cauliflower, fennel and garlic, 500mL of vegetable stock, and 1L of water. Bring to the boil and allow to simmer for 10 minutes or so.

4. Your soup is almost ready! Turn off the element and allow to cool for a bit. Pop in the lemon zest and juice, season with salt and pepper, and blend using a hand blender. Otherwise, if using a regular blender, be sure the lid is on securely. (Hot soup moving at fast velocity burns!) You may wish to add more water during blending, to achieve desired consistency.

5. Serve your delicious, creamy and zingy soup with a drizzle of olive oil, another squeeze of lemon juice and toasted rye bread soldiers.

Berry Breakie Salad

Berry Breakie Salad

 

So with all this time travelling the world, experimenting different ways of eating and enjoying food, I maintain that VEGGIES are the bomb and definitely the way to go for enhancing health and happiness.

 

This morning I wanted a light breakfast, and always keen on using up whatever we have in our fridge, I tossed together the remains of our salad last night, added a handful of blueberries, raspberries and blackberries, walnuts, almonds, seed mix, a couple of glugs of virgin cold-pressed olive oil, and a dash of apple cider vinegar.

 

Pretty random, but delicious.

Glorious food! New experiences all over India.

Fresh veges from the local shop.

Fresh veges from the local shop.

Me dabbling in a friend's kitchen in Delhi, grabbing the chance to be the chef and try my hand at a curry.

Me dabbling in a friend’s kitchen in Delhi, grabbing the chance to be the chef and try my hand at a curry.

The creative hubbub of an Indian kitchen - food and plates everywhere, and family members eating on the floor in amongst it all.

The creative hubbub of an Indian kitchen – food and plates everywhere, and family members eating on the floor in amongst it all.

My husband and I have been travelling for the past month through India. Admittedly, I have never tasted such incredible food in my life. Food, food, glorious food! It is such a wonder and a blessing to have the opportunity to enjoy a variety of flavours and fresh ingredients, combined and prepared in clever and inventive (often very simple) ways.

Good food is blowing my mind! I have learnt so much about flavours and cooking and culture that I am dying to share with everyone…. But I’ve been solely the learner on this trip, rather than the teacher and learner (as I endeavour to be my entire life) – some may say I’ve been impertinent or bothersome, perpetually asking questions of the locals, taking photos, and observing the way food is made and enjoyed here in Incredible India.

However, I’ve almost always been met with friendliness and assistance, and more information than I asked for, with personal anecdotes and mythical stories thrown in for good measure! I have found Indians to be generally some of the friendliest and hospitable people in the world. Their pride for their land, their food, their festivals and their customs is evident and admirable.

What an amazing time of learning in my life. I look forward to sharing some of it with you beautiful readers.

Emma xx

Scooping up the food with our hands... Indians believe nothing should disrupt the contact between food and mouth and I heartily agree!

Scooping up the food with our hands… Indians believe nothing should disrupt the contact between food and mouth and I heartily agree!

Chai tea time!

Chai tea time!

Lamb Koftas with Eggs

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This is a satisfying, protein-filled brunch.

Lamb Koftas

Makes about 11.

400g premium lamb mince
1/2 onion, finely diced
1 egg
1.5 pieces middle bacon, rind cut off, finely diced
1t cumin ground cumin seeds
Salt and pepper, to taste
Coconut oil for frying

Put all ingredients into a bowl, and mix well using your hands.

To make the koftas, take about two tablespoons of the mixture and mould into oblong shapes. Fry in coconut oil on a medium-high heat.

Turn the koftas every 5-7 minutes so that they become well browned on all sides. When cooked through (about 20 minutes) remove from the pan. Serve immediately.

We enjoyed ours with mesculin leaves drizzled in olive oil and balsamic vinegar, sliced tomatoes and fried eggs. Hearty and healthy, this brunch will satisfy and energise for the day ahead!

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Apple Walnut Cake

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I’m excited to tell you that I will be posting some health-edifying recipes on the Wilder and Hunt website. Wilder and Hunt are an amazing clean food store in Auckland. They sell beautiful grain and sugar free products, including juices, smoothies, sweet treats, sandwiches, and take home dinners. Be sure to check them out!

Today I share with you my Apple Walnut Cake recipe. This is a wholesome and nourishing cake that will satisfy taste buds, and energise body and mind. Find the recipe here.

Peanut butter and blueberry muffins

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My goodness me, these are such easy and deliciously satisfying muffins. They are flourless and yet soft and fluffy. They are nutrient dense and only contain goodness! The perfect morning or afternoon tea snack to keep you fuelled and energised. Or even a yummy breakfast when you aren’t otherwise prepared.

I am going to freeze these. Freezing is very practical with muffins – they stay fresh for longer, and you can simply pull one out as you pack your lunch in the morning, ready to devour by afternoon tea time. Perfect!

Dr Libby’s Nut Butter and Blueberry Muffins

1C nut butter (I used peanut butter)
2 bananas
2 eggs
1t apple cider vinegar
1/2t baking soda
3/4C blueberries

Preheat the oven to 180 degrees Celsius and grease a muffin tray with coconut oil.

Blend the nut butter, bananas and vinegar together in a food processor.

When smooth, add the eggs and baking soda and blend again until just combined.

Gently stir through the blueberries. Using a serving spoon, scoop large portions of batter into each muffin mould.

Bake in the oven for 12-15 minutes. Remove muffins from tin and place on a wire rack to cool.

Yum! These are my new favourite muffins!

Have a lovely weekend everyone,

E xx