Pure Eating

Vegetable Pakoras

2010-11-12T14:30:00.000-08:00

Wow, what happened.. Work got the better of me and before i knew it, two weeks has gone by! Sorry about that.. That doesn't mean that there haven't been plenty of cooking and eating however..

I have been experimenting with different Pakora recipes for a while and here is the result. Pakoras are these Indian little vegetable patties packed with veggies and mixed in with a besan (chickpea) flour batter. The result is this crispy on the outside and crunchy, yet creamy veggie goodness on the inside.

They are also a wicked way of using up whatever is left in the fridge and make great use of the parts of the veggies that you may not (but really should, I know) always use like broccoli and cauliflower stems.

You can use whatever mix of veggies that takes your fancy as longs as they are resonably firm. Carrots, parsnips, swedes, potatoes, kumara, sweet potato, broccoli, cauliflower, celery..

I love using chickpea flour as it provides plenty of substance and is full of protein. A great way to boost the protein in a vegetarian dish.

Serve them with a fresh, green leafy salad and a yogurt/lemon/mint/garlic dip.

Makes about 4 servings

For the batter:
1.5 cup besan (chickpea) flour
1 tsp garam masala
2 tsp salt
1/2 tsp turmeric
1 cup water

For the veggies:
4 cups finely (about 5mm square) vegetables (I used a mix of parsnip, cauliflower, broccoli & kumara)

1/2 chopped coriander (or any green leafy herb like parsly or basil)

light olive oil to fry

Mix the ingredients for the batter in a bowl and let rest for 30 minutes. In the meantime, prepare the veggies by chopping them finely and mix them all up together with the herbs in a bowl. Once the batter has rested, mix it in with the veggies. It should just coat all the veggies and become a sticky veggie and batter mix.

Cover the bottom of a frypan with 3-5 mm of oil and heat up. Now to the tricky bit, making the patties. Grab a couple of tbs of veggie/batter mix and press it in the palm on your hand. It won't completely bind but experiment a bit and you will find the right amount of pressure required to make the keep together before they hit the pan. The batter is really sticky so it will make it much easier if you work with slightly wet hands. Form the patties and shallow fry in the oil until golden and crispy, about 5 min/side. Once done, let them drain on a papertowel before you serve them.

Print Recipes

2010-10-29T12:49:00.001-07:00

I have added a Print function so that you can easily print the recipes that you are after. You'll find a print button at the bottom of the recipe.

Deliciously Decadent Chocolate & Raspberry Tart

2010-10-28T18:41:00.000-07:00

Well, every now and then a simple square of dark chocolate just won't cut it... This is a gluten-free, no-bake, chocolate bursting treat with a refreshing raspberry filling. It is the result of result of quite a bit of experimenting. (What good things aren't?!) I have done versions of the base for a peppermint-slice before and turned it into this one night when we where just craving dessert. The dates gives the base a lovely, round flavour and it makes you wonder why you ever needed refined flours, sugar and butter in the first place!

I've used raspberries for the filling as I love the combination of dark chocolate and the tartness of raspberries, but you could use any type of berries. Just adjust the amount of lemon juice you use to suit. I also have this idea of a tropical version with mango..

Makes 2 (slightly outrageous) tarts, or 4 (more modest...)

For the base:
3/4 cup dates
1/4 cup ground almonds
1/2 cup shredded coconut
2 tbs cocoa powder
2-3 tbs water

For the filling:
1/2 cup thawed raspberries
1/2 banana
1/4 cup shredded coconut
1/4 cup macadamia nuts
1/4 cup sunflower seeds
1/2 tsp natural vanilla extract
5-6 shredded mint leaves
small squeeze lemon juice

For the ganache:
75g dark chocolate, 70% cocoa
3 tbs soy milk
1 tbs olive oil spread
6-8 pecan nuts

Start with the base: Put all ingredients (apart from the water) in a food processor and mix until fine. It should be a dry, crumbly mix. Now add the water, a little at the time and mix. The 'dough' should just start to ball up. Make sure it is not too wet, if that happens just add a bit more ground almonds. Please a cup cake case inside a ramekin and press out the base mix to create a cup. Put the ramekins in the fridge while you prepare the rest.

For the filling: Place all ingredients in a food processor and mix until pretty smooth. You want to retain some of the 'crunch' from the sunflower seeds. Divide up amongst the ramekins and flatten out on top.

For the ganache: In a small bowl, break up the chocolate pieces and add the soymilk and olive oil spread. Microwave on high until melted (about 1 min). Remove from microwave and stir until smooth. Spread on top of the tarts and decorate with the pecan nuts. Chill in the fridge for at least 1 hr before serving.

Delicious...

Instant Antioxidant Boost Icecream

2010-10-23T20:10:00.000-07:00

We can finally smell the summer...! The last few days has been sunny and warm, and although we are not quite there yet - it definitely is starting to feel like summer.

This is a super-healthy dessert, or even snack. It's full of antioxidants from the berries and protein from the yoghurt. If you want an extra protein boost, just add a scoop of vanilla protein powder to the mix.

It only takes a couple of minutes to make, so perfect when you feel like a treat but have no time.. yum!

Makes 2 servings

3/4 cup natural, un-sweetened yoghurt
1/2 cup frozen blueberries & 1/2 frozen raspberries (or 1 cup of any mix of berries)
1 tsp grated lemon zest
2 heaped tsp honey
1 tsp natural vanilla extract

Put all the ingredients in a food processor and mix until smooth. If the mix feels to runny just add more berries.

Serve immediately.

Thriving..

2010-10-16T21:39:00.000-07:00

I tend to go through these nutrition book phases .. Just started reading The Thrive Diet by Brendan Brazier, very interesting. Brendan in a vegan and iron man triathlete and has many clever thoughts on nutrition and whole foods. I'll report back once I'm a bit further through it..

Pineapple & Avocado Superfood Salsa

2010-10-16T21:21:00.000-07:00

Although spring is really taking it's pretty time to set in here in NZ, the few sunny days we have had sure bring on that lovely summer feeling and with that - the desire for light, summer meals. This salsa combines two of my absolute favourites, fresh pineapple and avocado. Apart from tasting absolutely yum, they also bring a lot of health benefits. I'm a true believer in that the food we eat should nourish our bodies as well as be delicious.

Pineapple is loaded with vitamins and minerals. Its nutrients include calcium, potassium, fiber and vitamin C. They are also rich in manganese, a trace mineral that is needed for you body to build bone and connective tissues. It also contain an enzyme called bromelain that has anti-inflammatory and digestive benefits.

Avocados are not bad either, they are packed with monounsaturated fat and very nutrient dense. They top the charts among all fruits for folate, potassium, vitamin E and magnesium.

makes about 4 servings

1/2 fresh pineapple
1 medium/firm avocado
3 spring onions
1 large red chilli
1 large clove of garlic
generous pinch of sea salt
1 tbs rice wine vinegar (or just white wine vinegar is fine..)
1/2 c chopped fresh coriander

Cut the pineapple and avocado into 1/2 inch chunks and place in a bowl. Chop the spring onions and add. Chop chilli and garlic finely and add along with the rest of the ingredients. Mix gently.
This salsa only gets better with time, so if you can - make a few hours before you intend to serve it.

Eggplant - like it was supposed to be..

2010-10-12T21:56:00.000-07:00

Eggplant - it can be so good but also terribly bad! How many times have you not been served pale, tasteless and mushy eggplant..? I watched Kylie Kwong cock a fantastic dish on Masterchef the other day and thought I share my version of what she did. It is packed with flavour and texture and and will make your kitchen smell like an Asian market in no time...

INGREDIENTS (will make about 4 servings as a main)

Eggplant:
2 eggplants
2 tbs salt
3 tbs of light olive oil
3-5 drops of sesame oil

Chilli mix:
2 long red chillis
4 garlic cloves
3cm knob of fresh ginger
3 tbs of light olive oil
3-5 drops of sesame oil
2 tbs tamari sauce

Herbs:
4 spring onions
fresh coriander (about 3/4 of a cup, loosely packed when chopped up)

1. Start off be preparing the eggplant. Cut it up in irregular, but similar sized, pieces and spread out on an oven tray. Salt the eggplant and give it a toss to ensure that all the eggplant pieces are covered. Leave for at least 30mins. This will draw out the bitter liquids in the eggplant as well as ensure it won't go all mushy on you when you fry it.

2. Prepare all the ingredients for the chilli mix. This probably sounds like an insane amount of spices for 4 servings, but trust me - it is just right for a medium chilli kick. Since the mix is simmered in oil for such a long time the spices become much milder than if they where eaten raw.. Chop the garlic, ginger and chilli very fine and put aside. Heat up the oils in a small fry pan or pot until just hot and then add the spices. Be careful with the heat as you don't want the garlic and ginger to fry and go brown. Turn down the heat and let simmer for 10-15 mins.

3. Chop the spring onions and coriander finely. Use the entire coriander, leaves, stems and roots as they all add lovely flavour. Set aside.

4. Rinse all the salt off the eggplant pieces and pat dry with a paper towel. In a large wok, or frypan, heat up the oils and then add the eggplant. Make sure the oil is hot as this will create a nice surface on the eggplant. If it is too cold, all the oils will be absorbed and once again - mushy eggplant... Stirfry for about 10min until the eggplant has gone velvety soft on the inside and got a golden brown tint on the outside.

5. Add the tamiri sauce to the chili mix. Pour the chilli mix over the eggplant and add the chopped spring onin and coriander. Stirfry for another 2 minutes and serve immediately.

yum..

Quick Fennel & Pumpkin Seed Bread

2010-10-04T20:25:00.000-07:00

This bread is super easy and quick to make and makes a incredible soft and flavorsome gluten free bread. It keeps well in the fridge and also freezes well. It is great for lunchtime sandwiches, or as a condiment to a hot soup or simply try it toasted with a little olive oil margarine. Divine!

1 loaf

3 c gluten free flour mix

2 tsp baking soda

1 tsp fennel seeds, heaped

½ c pumpkin seeds

3 tbs honey (liquefy for 30s in the microwave if needed)

1 ½ c natural yoghurt

¼ c light olive oil

Pre heat the oven to 175^oC. In a large bowl, mix the four and baking soda together thoroughly. Add the fennel and pumpkin seeds and mix.

In a separate bowl, mix the honey, yoghurt and oil to a homogenous mixture. Add the liquid to the flour mix and mix gently until even. Be careful not to overdo it as this will make the bread tough.

Line a loaf tin with baking paper and pour the bread mixture into it. Smooth out the top with a spatula.

Bake in the middle of the oven for 25-30min until a wooden skewer stuck into the middle comes out dry.

Remove from tin and cool on a wire rack.

Porridge with Soy, Banana & Linseed

2010-10-04T20:23:00.000-07:00

This is a comforting start to the day and will keep you going well into the morning. The oats provide long-term energy with many heart healthy benefits and the banana provides instant energy and lots of alkalizing potassium. Try adding a couple scoops of vanilla protein powder for an extra boost!

2 servings

½ cup rolled oats

½ cup water

½ cup light soy milk

½ tsp salt

½ tsp cinnamon

To serve:

½ cup soy milk

1 banana

2 tbs linseed

honey or maple syrup (if a sweetener if required)

In a small pot, mix together oats, soymilk, water and spices. Bring to the boil. Reduce the heat and let simmer on low heat for 5 minutes. Stir frequently to prevent it from burning. .

Serve with vanilla soy milk, sliced banana and a sprinkle of linseed for extra fiber. If you need a sweetener, use a teaspoon of good maple syrup or honey.

Favorite Saturday morning breakfast..

2010-10-04T20:09:00.000-07:00

These little gems will help you get out of bed on a Saturday morning.. They only take a few minutes to make, fool proof even in a sleep deprived state and are sure to become an instant favourite! They are light and fluffy in the texture and provide lots of protein and energy for a long day ahead. Serve them with yoghurt, maple syrup and a fruit salad. Make sure not to be gentle with the batter and not over-mix it as this will make them tough. Enjoy..

6 pancakes – 2 servings

¾ cup light soy milk

¾ cup rolled oats

1 egg

½ tsp salt

1 tbs honey

½ cup gluten free baking mix (2 parts rice, 1 part soy flour, 1 part tapioca)

2 tsp baking powder (gluten free)

Mix soymilk, oats and egg together and beat until just mixed. Add salt and honey.

In a separate bowl, sift the flour mix and baking powder. Add the dry ingredients to the batter and mix. Make sure not to over mix as this will make the pancakes tough.

Lightly coat a non-stick fry pan with light olive or avocado oil spray and drop in a spoonful of batter per pancake. Fry on medium heat until the top of the pancakes start to set, flip them over and fry for another 30 seconds or until done.

Banana Bread with Manuka honey and almonds

2010-10-04T19:35:00.000-07:00

You wouldn’t believe it’s gluten free! This loaf is moist and dense and has become a weekly staple in our house. It is great for morning or afternoon tea with a cup of peppermint tea. Try it with a little bit of almond butter - yum..

1 loaf

4-5 very ripe bananas

½ cup honey

¼ cup light olive oil

2 tsp vanilla extract

1 cup gluten free flour mix (2 parts brown rice flour, 1 part soy flour, 1 part tapioca flour)

1 cup buckwheat flour

2 tsp baking soda

¾ cup chopped almonds

Preheat oven to 350^oF

Mash the bananas thoroughly and mix well with the honey, vanilla extract and olive oil

In a separate bowl, sift and mix flour & baking soda. Add the almonds.

Add the dry ingredients into the wet ones and mix. Make sure not to over mix or the bread will become tough.

Line the base of a non-stick loaf pan. Pour in the batter, flatten out the top and bake for 45-60min or until a knife inserted in the centre comes out clean. Remove from oven, let cool slightly and remove from pan. Let the loaf cool on a rack.

Tip: It freezes well so I usually double the recipe and make two loafs and freeze.

Gluten free flour have a tendency to stick to the loaf tin, so I recommend that you always use baking paper to save any disasters.

Chickpea and Pumpkin Patties with minted yoghurt

2010-10-04T17:19:00.000-07:00

These ones are a real spring favorite, they are great to make a salad go a bit further or to fill the lunch box. This is a bit of a base recipe and there are many ways to vary them. Throw in a bit of garlic and chili for a spicier hit or a bit of freshly grated ginger and chopped, fresh coriander for a more Asian twist.

Serves 4

Patties:

300g peeled and chopped pumpkin

4 slices plain, gluten free bread

2x 300g cans of chickpeas

1 tsp sea salt

Spray oil (olive or avocado)

Minted Yoghurt:

½ c plain, unsweetened greek yoghurt

1 tsp freshly grated ginger

2 tsp fresh, chopped mint

Pre heat the oven to 400^oF. Boil or microwave the pumpkin until tender. Drain well and mash, transfer to a large mixing bowl.

Tear the bread roughly and process to crumbs in a food processor. Rinse the chickpeas thoroughly and process until a paste, using the food processor or a stick mixer.

Add the bread and chickpeas to the pumpkin, season with a little bit of salt and mix well. Shape into 8 even-sized patties and place on a baking tray lined with baking paper. Spray the patties with a bit of oil and bake for 15 minutes. Turn over, spray again and bake for another 10 minutes.

To make the Minted Yoghurt; mix together all ingredients in a bowl.

Serve with a big green salad.

Tip: These patties also makes for excellent burger patties, serve between to slices of gluten free bread, with minted yogurt, lettuce, grated carrot and cucumber.

Gluten-free is trendy?

2010-09-20T13:19:00.000-07:00

Interesting article in the paper today on gluten free diets being in fashion, more here: Gluten-free - fabulous or furphy?

Bircher Müesli with figs, apple & almonds

2010-09-20T01:33:00.001-07:00

This is a real power breakfast and perfect for those with stressful morning as most of the preparation is done the night before. While I prefer a steaming bowl of porridge during the colder months, this is a real treat for summer. It keeps well in the fridge for 2-3 days so you can make a bigger batch and save even more time.

2 servings

To prepare the night before:

1 c rolled oats

¾ c apple juice

¾ c soymilk

2 dried figs – finely chopped

½ tsp cinnamon

pinch allspice

In the morning:

½ grated apple

roasted, unsalted almonds

natural yoghurt

honey (if a sweetener is needed)

The night before: In a bowl, mix the rolled oats, apple juice, soy milk, figs and spices. Make sure that the oats are completely covered. Cover and refrigerate over night.

In the morning: grate the apple and mix into the soaked oats. Serve with a handful of almonds and natural yoghurt. Sweeten with honey if required

Tip: It is also a great solution for days away from home. I travel a lot with work and usually bring a container of Bircher Muesli with me to the hotel.