Lots of Taste Quinoa Salad

Quinoa Salad_5 tastes

This is one of my favorite ways to create quick meals that also taste great: By combining the five tastes that are naturally present on our taste buds: Sweet, sour, salty, bitter and umami.  I go into more detail on this in my online program Healthy in a Hurry but I wanted to share this Quinoa Salad because it is so simple and tasty at the same time!

Taking pleasure in what we eat is not a luxury – it is a necessity in order to feel satisfied by a meal. If a meal is bland, we will often eat more of it or need something sweet after a meal. I call this biological need for pleasure allowing our taste buds to have a party. And what better way for them to party than by combining a food from all five tastes in one dish?

This is what I have done in this dish, combining something sweet (chestnuts + raisins), salty (salt + capers), sour (apple cider vinegar), umami (olive oil, onion, dried tomatoes) and bitter (endives + ground cumin). You can always substitute any of these food with something else from the same taste profile. For example, if you don’t like chestnuts, you can leave them out and add more raisins. If you don’t like endives, you can use kale or arugula instead which are also bitter. And you can always adjust the proportions and seasonings to suit your taste, adding more or less sour for example, as taste is always individual.

This quantity makes about 6 servings, and you can leave it in the fridge for 2-3 days. If you are adding a leafy green, add it when serving rather than storing it with the other ingredients as it will wilt.

Ingredients

1 cup uncooked quinoa or millet or buckwheat

200g chestnuts (I buy them frozen)

2 leeks

1 endive

8 dried tomatoes (buy them without oil)

6 teaspoons capers

1 red onion

4 tablespoons raisins

2 tablespoons ground cumin

4 tablespoons extra virgin olive oil

6 tablespoons apple cider vinegar

salt + pepper

Method

Cook the quinoa, ideally soaking it for about 12 hours beforehand. – find out how to cook quinoa here.

Chop the leeks all the ingredients and combine in a bowl – find out how to clean and chop leeks here.

Steam or boil the leeks and chestnuts for a few minutes so they are cooked but not mushy.

Chop the rest of the ingredients so that everything is about the same size. This will prevent any one taste from dominating and will allow all the tastes to harmoniously come together.

Prepare the dressing and mix with all the ingredients in a bowl.

Adjust taste and seasoning until you find the perfect combination for you.

Enjoy!

 

 

3 Ingredient Raw Chocolate

make your own raw chocolate

Making your own chocolate is a healthier and more delicious alternative to store-bought chocolate.

By using minimal heat to make the chocolate, you preserve all the nutrients found in raw cacao powder.  

Raw cacao has one of the highest antioxidant levels of any food and is also a good source of magnesium, iron, zinc and more. Cacao may also have beneficial effects on cardiovascular health and depression.

Oh, and in addition to being a much healthier option, this raw chocolate tastes AMAZING. Seriously, you won’t want to go back to store-bought chocolate after being able to make your own so quickly and easily!

And just to show you how easy it is, I made this short video of a basic chocolate recipe. Once you have created this base, you can customize it with any taste you want – or just eat it plain to get all the taste of the cacao.

Ingredients

120g cacao butter

70g raw cacao

6 tbsp coconut sugar, honey or maple syrup

a pinch of unrefined salt

Method

Melt the cacao butter in a double boiler until it melts. Water should be hot but not boiling. Cacao butter melts at about 32 degrees Celsius and nutrients are preserved up until 48 degrees Celsius. Chop the cacao butter into smaller pieces if you want it to melt faster.

Pour into a bowl and sift the cacao powder into the mixture.

Add the sweetener and stir until everything is incorporated.

Add the salt and any extra taste you are using and stir until the mixture is smooth.

Pour the mix into silicone moulds or anything made of paper – you can use cupcake papers as well. If you have a silicone cake pan, you can use that to create a chocolate bar.

Place the chocolate in the fridge for at least 10 minutes until it is set. The chocolates can then be removed from the forms and stored in a sealed container in the fridge.

Variations

You can add anything you want to your chocolate such as essential oils  like mint or lavender, lemon, lime or orange zest, rose water, nuts, coconut, grilled sesame seeds, goji berries or anything else you fancy.

Where to buy the ingredients

You can find cacao butter, raw cacao powder and coconut sugar in most organic stores.

I usually buy them online on www.iherb.com. You can use code WIV403 to get up to $10 off your first order.

I buy coconut sugar from Sagana, a Swiss-based company that works directly with farmers in the Philippines to provide a fair livelihood.

First Bite Experience + Sweet Potato Stir-Fry

sweet potato stir-fry

I want to share something really simple that just might transform your experience of your next meal.

I call it The First Bite Experience.

It’s that burst of taste and pleasure that comes across most strongly from the first bite of food but that we are often too distracted to truly notice.

And when we don’t really notice that first bite or any bite after it, our body doesn’t actually register that it has been fed, and starts asking for MORE food, or craves something sweet after the meal.

So one way to avoid overeating or cravings is to simply start by really being present for that first bite of food.

To really take the time to savour that first bite.

Here’s how:

Make sure you are sitting down. Close your eyes if you want. Put a mouthful of food in your mouth. Fully taste it. Do you like the taste? Do you enjoy the crunch or smoothness of the food? Can you taste all the ingredients in it? Try to give this first bite your full, undivided attention as if you were tasting this food for the first time. There is no right or wrong way to do this – simply pay attention.

You do not need to eat the whole meal like this – simply try to remember to bring your full attention to that crucial first bite. Even if you are eating with other people, you can still be attentive to the first bite you take – although you might not want to close your eyes for it!

I would love to hear your experience if you try it – please comment below!

And if you would like more simple, actionable steps to more mindful eating like this one, check out my online Mindful Eating Experiment!

Mindful Eating flyer

Sweet Potato Stir-Fry

This is the perfect recipe to try the First Bite Experience with because sweet potatoes, when you really taste them, have a very satisfying sweet taste. The combination of tastes and textures in this recipe is also incredibly interesting to the tastebuds, particularly due to the umami combo of garlic / onion / Feta / olives. If you lightly toast the pumpkin seeds, this also makes them more umami and lends a more enticing texture.

4 sweet potatoes – medium sized (about 500g)

1 tablespoons coconut oil

1 teaspoon turmeric

2 cloves minced garlic

2 onions or scallions, chopped

200g Feta cheese, diced AND/OR olives

About 2 tablespoons parsley or coriander, chopped

2 tablespoons pumpkin seeds (optional)

salt and pepper to taste

Green vegetable of your choice – here I added some steamed broccoli as a side to make a more complete meal but you can also add a handful of spinach leaves or chopped kale at the end and simply stir through to wilt the leaves slightly.

Method

Preheat oven to 200°C. Place on a baking sheet in the oven and roast for 30-45 minutes, depending on the size of the potato. You will know it’s done when a knife or fork can easily pierce the skin and the center is soft.

You can make more in quantity and leave them to cool, then wrap them in the baking sheet and put them in the fridge to use over up to 3 days.

Peel sweet potatoes and cut them into small cubes.

Heat the oil in a pan over medium heat and add the turmeric, garlic and onion.

Add the sweet potato and heat through for 2-3 minutes, stirring constantly to coat the potatoes with the onion, garlic and turmeric. Add the Feta or olives and green leafy vegetable if you are using and stir until the mixture is heated through.

Turn off the heat and season with freshly ground pepper and a little salt. Add the parsley or coriander and sprinkle with pumpkin seeds.

You can serve this dish immediately with the sweet potato still warm or you can serve it cold.  It works well for picnics in summer.

sweet potatoes round

Quick Gingerbread – Grain-free + Dairy-free

gingerbreadI’m really excited. I finally created a healthier gingerbread recipe that is super quick and easy to make and tastes amazing! And even though I don’t like labels, technically this gingerbread is paleo, vegan and delicious, with very little sugar.

One of my favorite Christmas specialities growing up was gingerbread and yet I have always found it challenging to make myself. Earlier this year, I discovered Chestnut Flour Bread, and this made me think – why not create something similar using chestnut flour for gingerbread? Afterall, the taste of gingerbread comes mostly from the spices, right?

So I experimented with different versions of this recipes, using different proportions of flour and water and adding almond butter for a creamier taste. I then thought it needed to be sweeter, so I added a little molasses – make sure you buy quality molasses

The hardest part of this recipe is finding chestnut flour. After that, it comes together in just a few minutes!

Gingerbread

125g chestnut flour  – you can buy chestnut flour in any organic store or online in Switzerland here or here.

2 tsp gingerbread spice blend (see below for recipe or you can buy a ready-made mix)

1/2 tsp baking soda

3 tbsp almond butter (made only of ground almonds)

1 tbsp molasses

300 ml water

zest of 1 organic orange (optional)

German Gingerbread Spice Blend (Lebkuchengewürz)

This makes a bigger quantity that you can store in a jar and add to anything from soups to smoothies to yoghurt. Simply combine the spices in the quantities below.

3 tsp ground cinnamon

1 tsp ground cloves

1/4 tsp ground allspice

1/8 tsp ground nutmeg

1/4 tsp ground coriander

1/4 tsp ground cardamom

1/4 tsp ground ginger

1/4 tsp ground anise

1/4 tsp ground star anise

Method

Preheat the oven to 180 degrees Celsius.

Mix all the dry ingredients then add the wet ingredients and mix really well so there are no lumps. Pour into 2 silicone cake loaf pans. If you are using silicone, you don’t need to grease your pan but if you are using tin or glass you do. The secret is to not fill the cake loaf beyond about 1 cm of batter so that it doesn’t fall apart.

Place in the oven for about 35-40 minutes. Your gingerbread is ready when the top starts cracking. Take it out and place to cool on a wire rack before cutting.

Download my Christmas Recipes eBook for more recipes like this one!

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Chestnut Flour Sweet Bread or Castagnaccio

chestnut flour bread

I find that one of the most beautiful things in life is enjoying seasonal foods – foods I can only find during a certain time of year or that my body mostly wants during this time.

My favorite season food-wise is autumn. As the days start getting cooler and crisper and darker, my body starts wanting warm, nourishing foods like soups and stews and roasted vegetables. Foods that are naturally in season like pumpkin, squash, figs, persimmon, pears, apples. There’s the sudden desire to add spices like pumpkin spice mix to pretty much everything and to make apple sauce. And finally, there’s my absolute favorite: Chestnuts.

The smell of freshly roasted chestnuts wafting in the cool, crisp air in the street, buying chestnuts and warming my hands with them – oh how I love this nut!

Yes, chestnut is actually a nut but unlike other nuts, it is very low in fat and protein and very high in starch. This makes it more similar to potatoes or rice or wheat in taste in taste and texture and also the way it can be used. It also has an alkaline effect on the body which is very beneficial as most of us tend to eat too much acidic food.

I discovered this traditional Italian sweet bread or Castagnaccio through a friend. She mentioned she had made a bread that was very quick to make and naturally gluten-free using chestnut flour. I was intrigued.

This recipe uses chestnut flour – a gluten free flour made from dried, milled chestnuts that is also naturally sweet. Sweetened with only raisins or dried figs, we don’t actually need to add any sweetener. The chopped walnuts add healthy fats and protein while contributing to the texture. The aniseed helps make the taste a little sweeter as a naturally sweet spice. The result is something between a sweet bread and a not so sweet cake. You can have it for breakfast or as a snack or even as a dessert. You can make more of the batch and freeze a loaf. And trust me. Once you try it, you will be as hooked as I am!

Ingredients

250g chestnut flour

35g raisins or finely chopped dried figs (that’s 2 dried figs)

350 ml cold water

15-20g aniseed (depending on how much you like the taste)

a pinch of salt

25g finely chopped walnuts (that’s about 10 halves)

3 tablespoons unmelted extra virgin coconut oil 

Method

Preheat the oven to 180 degrees Celsius.

Place the raisins or chopped dried figs in 350 ml of water and leave them to soak as you prepare the rest of the recipe.

Place a bowl over a scale and sift the chestnut flour into it. Most of the chestnut flour I have found is quite clumpy, so this is an important step.

Chop the walnuts finely and add them to the chestnut flour

Add the aniseed and salt.

Add the water with the raisins or figs and mix until you get a paste-like consistency.

Melt the coconut oil and add this in and mix so everything is combined.

Pour into 2 silicone cake loaf pans or a larger round one. If you are using silicone, you don’t need to grease your pan but if you are using tin or glass you do. This is traditionally made to be only about 1 cm high and it won’t rise so don’t over fill your baking form! Place the pine nuts on the top and press slightly with your hand.

Place in the oven for about 35-40 minutes. Your sweet bread is ready when the top starts cracking. Take it out and place to cool on a wire rack before cutting.

You can buy chestnut flour in any organic store or online in Switzerland here or here.

I would love to hear from you – what’s your favorite autumn food? 

Almond Spice Latte

almond spice latte2

A few months ago, I discovered I was sensitive to dairy, soy and gluten and I have completely taken them out of my diet for now. It’s been 3.5 months now and the one thing I miss most is lattes.

As I have written before, I have a love affair with coffee.

Unfortunately, Geneva has not yet discovered almond milk lattes, so sheer desperation forced me to create a way to make them at home in just a few minutes.

Like the iced coffee here, my Almond Spice Latte uses a lazy version of almond milk made by blending almond butter made only from ground almonds with water. To that I add some sweet spices and a little maple syrup to sweeten. You can also make a plainer version with just the almond butter, water and coffee or even replace the water for almond milk. The blending action helps create the froth that feels quite latte-like.

2 tbsp almond butter

1/4 cup hot water

2 tbsp maple syrup (more or less to taste)

1 cup hot coffee

2 tsp cinnamon

1/2 tsp allspice

1/2 tsp vanilla powder

Blend everything together for a few minutes then serve.

In my opinion, these coffee shops serve the best coffee in Geneva:

Le Boréal 

Le Fix 

Birdie Coffee 

Globus – the Italian coffee part in the middle of the food court

I would love to hear from you – where is the best coffee in Geneva for you? 

almond spice latte

Legend(non)-dairy Raspberry Yoghurt

non-dairy raspberry yoghurtAh, fruit yoghurt, how do we love you! Creamy, sweet with that little bit of tartness…You also masquerade really well as a health food.

OK, sorry to burst your bubble, but have you read the label on fruit yoghurt? Fruit yoghurt or yoghurt drinks or shots often contain artificial coloring, a high quantity of sugar or artificial sweeteners and thickeners like gelatin, corn starch, milk protein concentrate.

Yuck.

A better alternative is of course, natural, full-fat plain yoghurt without added sugars or artificial sweeteners. You can always add in your own fruit if you want.

OR if you want a completely dairy free alternative which is a meal in itself yet tastes surprisingly similar to raspberry yoghurt, try Legend(non)-dairy Raspberry Yoghurt!

Legend(non)-dairy Raspberry Yoghurt is creamy thanks to the soaked, uncooked buckwheat and hemp seeds. It’s sweet thanks to the raspberries. And it has that little bit of tartness thanks to the lemon. Once you have soaked everything in the evening, it takes only 5 minutes to blend everything in the morning and can keep for up to two days in the fridge.

And because of the mix of healthy fats, protein and fiber – it is filling enough to be a meal in itself.

Hello, Buckwheat!

buckwheat

Despite the name, buckwheat does not contain wheat and is actually a seed, not a grain. It is related to rhubarb and has a distinct nutty flavor that I absolutely love.

Buckwheat is one of my favorite gluten-free foods. It is super versatile as you will see from this recipe, and doesn’t actually have to be cooked. It is rich in fiber and minerals such as manganese, zinc, magnesium and copper. It is also rich in amino acids, including tryptophan – the precursor to serotonin, the feel good hormone.

You can buy buckwheat in most supermarkets and also use it cooked as an alternative to rice or quinoa.

The other ingredient in this recipe is hemp seeds, which I wrote about here. You can find them in most organic stores, just make sure you buy them raw and unshelled for this recipe. They are also sometimes called hemp hearts. I usually buy these ones – you can use code WIV403 to get $5-10 off your first order.

Legend(non)-dairy Raspberry Yoghurt 

1 cup uncooked, shelled buckwheat, soaked overnight

4 dried figs

300 grams raspberries (frozen or fresh)

4 tbsp hemp seeds/hearts (shelled/hulled) or cashew nuts

juice of 1 lemon or a whole 1/2 organic lemon if your blender can handle it

1/2 – 2/3 cup water depending on how liquid you like it

A small handful of fresh herbs like mint, lemon verbena or basil (optional, but adds a nice taste)

Method

Wash and soak the buckwheat overnight with the dried figs.

The next morning, rinse the buckwheat and figs and wash well before putting them in a blender or food processor with the rest of the ingredients.

You can add some fresh herbs if you would like a little more taste.

If you want a more chunky texture, don’t blend all of the raspberries – leave about 1/3 aside and just pulse once in the end.

For the lemon, you can either use the juice or if your blender can handle it, wash an organic lemon well and put half of it whole it the mix. Most of the vitamins are in the skin and it adds even more taste this way!

This makes about 4 servings – you can store leftovers in air-tight jars/containers in the fridge so it is ready for the next morning.

Do you love yoghurt? Would you be willing to try this alternative? 

non dairy raspberry yoghurt

Superfood Snack Bars

Superfood snack bars

I spent an amazing week last week at the Association for Contextual Behavioral Science (ACBS) World Conference in Berlin, learning more about the form of psychotherapy I use in my sessions, Acceptance and Commitment Therapy (ACT). As I was away for the week and am currently on a strict elimination diet (more on that soon), I knew I needed something to keep me going in case I couldn’t eat certain meals or just needed a snack.

So I came up with these Superfood Snack Bars. Made with just dates, hemp seeds and coconut and then individually wrapped, they are practical, filling and delicious. My recent discovery is that coconut and vanilla are a match made in tropical heaven – you have to try it to believe me! These bars are also free of dairy, gluten and soy.

What on earth are hemp seeds?

Yes, hemp seeds ARE related to marijuana as their name suggests, but they contain virtually no trace of the psychoactive ingredient!

They are one of the best plant sources of protein, containing all the essential amino acids we need. They also contain both omega-6 and omega-3 fatty acids and are a good source of magnesium and potassium. The nutrient density of hemp seeds has classified them as superfoods – even though there is no scientifically agreed upon term for this.

You can buy hemp seeds in most organic stores, just make sure you buy them raw and unshelled for this recipe. They are also sometimes called hemp hearts. I usually buy these ones – you can use code WIV403 to get $5-10 off your first order.

Hemp seeds have a rich nutty flavor and slight crunch and can add a milky consistency when blended with water, in a smoothie for example. They are actually one of my favorite superfoods as they are super versatile – you can add them to soups, salads, pesto, risotto, smoothies, in baking etc and easily boost nutrition without changing the taste much.

The other star ingredient here is Medjool dates. Dates are a dried fruit, so the sugar in them is completely natural and they also contain minerals and vitamins such as iron, potassium, calcium, manganese, copper and dietary fiber. Medjool dates are bigger and softer than other dates and work very well as a paste.

In a snack such as this one, they lend sweetness while also holding the bar together. Make sure you have a good food processor (S-blade) to grind dates into a paste as they can get stuck in blenders.

Superfood Snack Bars

200g pitted medjool dates

55g desiccated coconut

55g hemp seeds

1/4 tsp unrefined salt

1/4 tsp vanilla powder

Blend all ingredients in a powerful food processor.

Place the batter on parchment paper and press it into a flat, bar-like shape. You can use another parchment paper on top to help flatten out the dough. Gather the leftover dough and start this process again. Use a knife to cut it into bars the size and thickness you want.

You can wrap the bars individually in parchment/baking paper and take them with you on the go or simply separate them and store them in a sealed container in the fridge for up to a week. You can also freeze them so you have them on hand to grab when you need them.Superfood Snack Bars2

Here are a few photos my favorite part of Berlin – Ampelman (the cute traffic light man) + a few photos of the awesome people I met there. Psychologists know how to have fun!

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Choosing Nut and Seed Butters + Toasted Sunflower Seed Butter Recipe

 

toasted sunflower seed butter

Growing up in an Arab family, I knew all about tahini or sesame seed paste. It was the magical ingredient needed to make hummus taste like hummus. Yet beyond hummus, I never thought of using it or any other nut or seed butter for anything else.

It was only when I started reducing my dairy consumption and getting over my fear of fats that I discovered nut and seed butters made simply from a nut or seed that has been ground into a creamy paste. The healthiest kinds have only one ingredient – the nut or seed, without added salt, sugar or oils.

Recently, I started making my own almond butter and it has become a staple in my kitchen.

Beyond tahini though, I wasn’t familiar with any seed butters. Until I started thinking: Could sunflower seeds become an interesting paste that I could use in a similar way to almond butter?

I had no choice but to try. I started by toasting the sunflower seeds to bring out their taste and make them easier to digest. I then put them in my food processor and ground them until they became a creamy spread. The taste is absolutely delicious with a subtle woodsy, even slightly smokey, taste.

This took about 10 minutes, with time needed to stop and scrape down the sides – although the length of time will depend on your food processor.

Making your own nut or seed butter is a lesson in trust. When you see how your nuts or seeds are being ground, it is hard to believe they could ever become a creamy paste. Yet in the kitchen as in life, we sometimes simply need to trust that we are exactly where we need to be – or in this case that your sunflower seeds are on the path to becoming a creamy spread.

Using Nut or Seed Butters

I use nut and seed butters in many different ways as they are a tasty way to add healthy fats and protein. They are also very filling, so a little goes a long way!

Spreads

As a savoury spread over crackers, vegetable sticks, apple slices or pancakes.

As a sweet spread mixed with a little sweetener and spices or cacao as in this recipe or in this chunky Nutella spread.

Sauces

Use them instead of oil to make a salad dressing: Simply mix with water and add lemon, salt and pepper or other spices.

Smoothies

Add a spoonful to smoothies. The healthy fat actually makes it easier for the body to absorb nutrients from the fruits and vegetables.

Breakfast

Add a spoonful to porridge to make it more creamy (instead of milk) or mix a little with water in a bowl and stir well to make a crude nut or seed milk for muesli.

I also make a lazy almond milk with just almond butter and water blended together in this iced coffee recipe.

A baked sweet potato with a little nut or seed butter and berries makes a very satisfying and filling breakfast.

Desserts

I sometimes add a little to dark chocolate to give it a creamy taste. This is absolutely divine!

How to Make Toasted Sunflower Seed Butter

Preheat oven to 135 degrees Celsius.

Put about 250 grams or 1 cup of raw, unsalted, organic sunflower seeds onto a tray and toast them in the oven until they are crunchy and lightly browned – about 30 minutes.

sunflower seed butter1

Leave the seeds to cool slightly then put them in a food processor at high speed. You will have to stop a few times to scrape down the sides.

sunflower seed butter 2

Like I mentioned earlier, when you seed your seeds looking like this, it really is a question of trust! You might have to stop your food processor and allow it to cool down before continuing.

sunflower seed butter 3

After about 10-15 minutes, all of a sudden your seeds turn into a beautiful spread that looks like this.

sunflower seed butter 4

And you are done! Store your toasted sunflower seed butter in a jar in the fridge and enjoy over the next few weeks!

How about you – do you love nut and seed butters as much as I do? Which are your favorites? 

Healthier Nutella Cookies + Chunky Spread

Nutella CookiesI am not sure where this idea came from but I suddenly thought: What about a healthier Nutella in cookie form? An adult version without the milkiness, but with the combination of hazelnuts and chocolate? And how about adding some crunch from the hazelnuts?

I like to use as few ingredients as possible in my cooking and baking, the ultimate achievement being my one ingredient wonders. In this recipe, I use only 3 ingredients: Hazelnuts, cacao powder and a sweetener. No flour or eggs needed to hold the cookies together.

While experimenting with this recipe, I came across a discovery: The sweetener I used affected how liquid the result was and I could use this to my advantage! So here are two variations to this recipe: The healthier Nutella in a cookie recipe using maple syrup and a chunky spread using coconut sweetener that is even simpler to make than my original Healthtella recipe. The sweeteners cannot be used interchangeably as they are what changes the texture. 

Are you ready to whip up some amazingly wholesome and delicious Nutella-inspired treats? Here are the ingredients you will need:

IMG_6166Hazelnuts

Hazelnuts are a good source of Vitamin E as well as iron, zinc, calcium and potassium. And because they are made up of 60 – 70% oil, when you whizz them in a food processor for just a minute or two, they quickly turn into a beautiful, creamy spread which is the base for both recipes.

Sweetener: maple syrup (cookies) OR coconut sweetener (chunky spread) 

My two favourite healthier sweeteners are coconut sweetener and maple syrup. Coconut sweetener is a low-glycemic, lower fructose alternative to sugar that can be replaced 1:1 in a recipe, making it very easy to use when you need a non-liquid sweetener. It is also full of minerals and sustainably harvested from the coconut palm tree. I use Saganà Coconut Sweetener as it is 100% natural while supporting sustainable rural community livelihoods in the Philippines. You can buy it here if you are in Switzerland.

As a liquid sweetener, I use high quality, organic maple syrup.

Cacao

The quality of the cacao is very important: Make sure you use full-fat, unsweetened cacao – preferably organic.

IMG_6176Method for the Cookies:

Heat your oven to 140 degrees Celsius.

Measure 2 cups or 300g hazelnuts and place on a tray in the oven for about 20 minutes or until they are evenly roasted. Remove from the oven and rub the hazelnuts between your hands to remove any loose skins.

Once they are completely cool, place them in a food processor. Now this is where you have to be careful! To start with, only pulse the hazelnuts a few times so that they are ground but not too finely. They will probably not be even so you will have some bigger pieces of hazelnuts than others which is fine. Take out about 120 grams and place in a bowl.

Grind the rest of the hazelnuts until they are liquid. This should take about 1-2 minutes and you may need to stop and scrape down the sides a few times.

Add 3 tbsp maple syrup, 3 tbsp cacao and a pinch of salt. The maple syrup will cause the hazelnut butter to ‘curdle’ and become solid – this is what we want! Blend to combine then pour the mixture in the bowl with the chunky hazelnuts. Combine well with your hands then form cookies and place on a tray with a baking sheet. Bake at 140 degrees for about 15 minutes. Take them out and leave them to cool on the tray before removing them.

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Method for the Chunky Spread:

Roast the hazelnuts as described above. Place them in a food processor and pulse only  a few times so you have bigger pieces. Remove a few tablespoons of these hazelnuts and place aside.

Continue grinding the hazelnuts until they become liquid, then add 3 tbsp coconut sweetener, 3 tbsp cacao and a pinch of salt.

The texture of the coconut sweetener will allow the spread to stay liquid so no need to add anything else! Stir in the hazelnut pieces so your spread is chunky. Store in a jar in the fridge.

Healthy Snack Ideas

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Are you looking for some tasty and healthy snack ideas? Here are some savoury and sweet snacks that all have a good mix of healthy fats, protein and carbohydrates to fill you up and keep you satisfied until your next meal!

Try to snack only when you are truly physically hungry, rather than as a habit or excuse to take a break. If you are eating consistent, satisfying meals, you should be able to last 4-6 hours between meals.

I wrote more about how often to eat based on my own experience here in case you are curious (hint: I usually prefer eating consistent meals and try to avoid snacking)!

Combining sugary carbohydrates like fruit with a source of fat and/or protein like nuts or seeds ensures more stable energy as blood sugar levels rise more slowly and consistently.

I would love to hear from you: Do you snack? What is your favorite snack? 

savoury snack ideas

humus no breadHummus with raw vegetables (radish, carrot, celery, cucumber). You can make a big batch of hummus to keep in the fridge for several days.

Cottage cheese with chopped herbs like chives or chopped fruit like apple or pineapple or even berries for a little more taste.

Chickpea croutons are a super easy snack to make when you want something crispy – and you can add any spices you want to them.

Hard-boiled egg – you can actually make these in advance and keep them in the fridge to use over several days. Learn how to boil eggs perfectly here.

Plain, air-popped popcorn.

Tinned tuna or salmon. You can place it in a wrap made from nori or a lettuce leaf.

Piece of cheese, perhaps with a few grapes or slices of pears.

Dried meat – the Swiss meat viande des Grisons is a good option.

A few forkfuls of fermented vegetables like sauerkraut or kimchi. Fermented food is great for balancing the bacteria in our gut and it can even help curb sugar cravings. You can make you own or buy fermented sauerkraut – just make sure it is raw + unpasteurized.kale chips

Whole grain crackers (like brown rice) with avocado, cottage cheese, hummus or nut butter spread on top.

Grilled Haloumi cheese.

Leftover piece of chicken, meat or fish.

Kale chips! This recipe is fool-proof.

 

sweet snacks

A square of dark chocolate (at least 70%).

Zemanta Related Posts ThumbnailRaw date and nut balls like these. You can make a bigger batch and freeze.

Date halves stuffed with walnuts or almonds.

Chia pudding such as this recipe which you can make a big batch of and keep in the fridge over several days.

Frozen banana soft serve which tastes surprisingly like ice-cream!

A vegetable-based smoothie.

These chocolate cookies…made with beans.

Raw chocolate mousse made with avocado.

Make your own trail mix by combining your choice of nuts, seeds and dried fruits and putting them in small bags or Tupperwares. You can buy small, portion size bags from the stationary section of Migros or Coop.

Carrot or celery sticks, apple, pear or banana pieces with spread such as almond butter, tahini or peanut butter. Make your own nut butter or buy a brand that is made only of the nut, seed or peanut without anything added (no salt, oil or sugar). Here’s how to make your own almond butter in just minutes:

Nut butter recipe

Raw Carrot Cake for the Easter Bunny

raw carrot cake2The Easter Bunny told me he was jealous. Jealous because at Christmas, children leave cookies out for Santa Claus when he brings presents. He also brings presents, or at least chocolate, he told me – but rarely finds anything waiting for him beyond the occasional carrot with a ribbon…

Would I make something special for him? Something with carrots (of course) and healthy enough so he wouldn’t end up looking like Santa Claus but still tasty enough to be more exciting than a carrot with a ribbon. And no chocolate. He was chocolated-out with all his deliveries which he admitted he might occasionally sample.

“A carrot cake?” I asked him. Raw, of course. And also free of gluten, dairy and refined sugar (because they have no room in a health-conscious rabbit’s diet).

“Yes!” He exclaimed. “With a creamy topping to compliment my beloved carrots,” he added.

So because the Easter Bunny asked, I was compelled to create this delicious, decadent-tasting cake that takes only minutes to make and contains wholesome Easter Bunny-approved ingredients.

The result? A double-layered cheesecake style cake with a layer of carrot deliciousness on the bottom and a lighter, cashew cream layer on top. This raw carrot cake is perfect to balance the chocolatey decadence of Easter or any other time of the year, really.

The spices used are ground cardamon and fresh ginger. Cardamon is botanically related to ginger and turmeric and I find the tastes are very complimentary. The lemon in the cashew cream brings a zest and lightness that compliments the earthy sweetness of the carrots and the magic of the spices.

Top your cake with with walnuts and dried flowers or whatever else inspires you (pumpkin seeds, roasted sesame seeds, chopped pistachios, cacoa nibs…)

…and don’t forget to leave a piece for the Easter Bunny!

Raw Carrot Cake

Ingredients – Base

1.5 cups buckwheat, quinoa or oat flakes

1/2 cup shredded coconut

3 large carrots, peeled and cut into chunks

1/2 tsp cardamon

small knob of ginger (about the size of a thumbnail)

a dash of unrefined salt

1/2 cup dried figs 

1.5 cup Medjool dates, pitted

Method – Base

Use a food processor for this – you need the S-blade and wider bowl a blender doesn’t have.

Start by blending the flakes until they are powder-like. The add the rest of the ingredients except the dates and figs in a powerful food processor and blend until the mixture is smooth. Then add in the dates and figs one by one through the feeding tube while the food processor is still running. Keep scraping down the sides if needed.

Once everything is combining, the mixture will be very sticky. Scrape it out with a spatula and press it into a cake form, preferably a small springform pan. Place it in the freezer while you make the topping.

Ingredients – Topping

1.5 cups cashews, soaked for a few hours, then rinsed

Juice + zest of 1 organic lemon

2 tbsp melted coconut oil (that’s about 1 tbsp solid) – you can also use butter if you prefer

2-3 tbsp maple syrup 

A few tablespoons water

Method – Topping

Combine all the ingredients in a food processor or blender and blend until the mixture is smooth. Add more water if needed to create a creamy texture. Add more maple syrup or lemon juice until you find the perfect taste for you.

Take your cake out of the freezer and top it with the cashew cream.

Return to the freezer to set for at about 3 hours. Take it out about 20 minutes before serving. You can then store it in the fridge for a softer consistency or a keep it in the freezer for a harder consistency.

Enjoy this Easter Bunny approved cake and have a wonderful Easter!

Recipe inspiration here.

Easter bunny approved

Dreams of Asia Noodle Soup

Asian noodle soupI just spent two wonderful weeks travelling in Myanmar with my husband. We hadn’t been to South East Asia in six years and so much has happened during these past years that in many ways, we felt we were discovering this region for the first time.

Newly opened to tourism, Myanmar is still largely unspoiled and this is particularly evident in the people we talked to who were all very curious and genuinely warm – I have included some photos at the end of this post.

Food-wise, we very much enjoyed eating lots and lots of vegetables, mostly in curries, stir-fries and noodle soups. Because Myanmar has historically had a lot of contact with India (being neighbours and all!), chickpeas are part of the diet and are particularly used roasted to add crunch, texture and protein. I recently discovered chickpea croutons (recipe below) and thought this could be a great way of adding non-animal protein to the soup without using tofu which I try to limit as it can have a hormonal effect on the body.

So here is my first attempt at re-creating a taste of my holiday: A noodle soup that is vegan, soy-free and gluten-free, made with black rice noodles. The taste comes from the combination of ginger, garlic, lemongrass and onion/scallion. The garnish at the end of lime, coriander and chili flakes also add a taste I find reminds me of this beautiful region.

The recipe is very versatile, so feel free to leave out the lemongrass or one of the garnishes and to use different vegetables. You can also just use water instead of coconut milk for a lighter soup.

Ingredients + Method – makes about 6 servings

2 stalks of lemongrass, peeled and finely chopped. This video explains how.

2 cloves garlic, finely chopped

1 onion or scallion, finely chopped

about 15 grams fresh ginger, finely chopped

Prepare the above ingredients and stir fry in a large wok or sauce pan on medium to high eat in about 1/2 tablespoon extra virgin coconut oil for a few minutes.

asian soup

To your wok, add the below vegetables, then add a little water – just enough to cover the bottom of the wok – and cover. This is an easy way to cook the vegetables by steaming them, which allows you to preserve the nutrients.  Feel free to use other vegetables if you prefer!

1 head broccoli (save the stem for a juice or smoothie) – in small bits

2 large carrots – chopped

1-2 large handfuls of kale or spinach (if using kale, remember to massage it!)

IMG_2492

While your vegetables are cooking, cook your noodles. I used a pack of black rice noodles, but you can use any noodles you want. Once they are ready, drain and set aside. In the same pot, heat a can of coconut milk on medium-low heat. Add water if you would like your noodle soup to be more watery.

IMG_2479

Once the vegetables are cooked and the coconut milk is warm, add the vegetables to the coconut milk and add salt, chili flakes and juice of 1-2 limes to taste.

Garnish bowls with scallions (green onions), coriander leaves and roasted chickpeas without any spice added (recipe below) for some added protein.

Chickpea croutons

Here a few photos of this beautiful country and its amazing people:

Myanmar Collage

This old woman was such an inspiration! We crossed paths while on a trek with the guide in the photo below – she was alone with her water buffalos, carrying her bottle of green tea. She proudly told us she was 65 and that she had so much energy because she ate rice three times a day…Not sure this is something I would recommend, but it clearly seems to work for her!

old woman

Better than Bircher Müesli: Fruity Chia Bowl

Fruity Chia Bowl

Growing up in Switzerland – and the Swiss-German part no less – Bircher müesli was everywhere. In Switzerland, no hotel breakfast buffet is complete without this beloved breakfast food.

Bircher müesli or simply Bircher as it is called in the French part of Switzerland where I have lived for the past 16 years, is a breakfast of oats soaked in milk, yoghurt, fruits, nuts and seeds. It is made in advance and kept in the fridge to be eaten over several days, making it a quick and convenient breakfast food.

Bircher müesli was invented by a Swiss doctor called Maximilian Bircher-Benner as a way of helping the patients at his sanatorium in Zürich heal through the power of soaked cereal, fruits, and raw nuts and seeds. This might sound obvious to our modern ears, but was revolutionary at the end of the 19th century when meat, potatoes and white bread were the norm.

And while the original Bircher müesli is a pretty good breakfast choice if you are able to digest milk and oats, I am not a fan of either and I know many people also find them hard to digest.

Enter the Fruity Chia Bowl: Using a simple cashew milk instead of milk and chia seeds instead of oats, this breakfast is better than Bircher and might even keep you going for longer.

Indeed, chia seeds were the food of choice for Aztec and Mayan warriors, who believed that a single tablespoon would keep them going for 24 hours. I am not sure I can guarantee 24 hours, but my husband and I both tried 5-6 hours between breakfast and lunch and it definitely kept us going! I wrote more about the wonder of chia seeds here in case you need more convincing!

This Fruity Chia Bowl is super easy to prepare, taking only a few minutes in the evening and can be eaten for up to 4-5 days. There is something I find very gratifying about food that is waiting for you in the fridge: I see it as a love note from me to me or my husband.

So here’s how to prepare your own love note to yourself and your family. The recipe is very versatile, so feel free to adapt it to suit your needs or just keep things interesting!

INGREDIENTS (for about 8 servings)

1 cup/175 grams raw, unsalted cashews – preferably soaked for 3-4 hours to make them more digestible and easier to blend. Rinse well before using.

FRUIT OF YOUR CHOICE such as:

250 grams raspberries (I used frozen without defrosting them first)

1 medium apple (sour apples like Granny Smiths give more taste)

1 medium pear

1 medium banana

Juice of 1 lemon

3.5 cups/950 ml water

3/4 cup or 135 grams chia seeds

Spice of your choice – a little vanilla or cinnamon powder work well. I usually don’t add spices during preparation and add  some to my bowl instead so I can change the taste a little every day.

METHOD

Chop fruit into the size you like and place in a big container that has a lid. Place the frozen raspberries in there as well. Pour the lemon juice over the fruit and stir. The lemon juice is very important as it helps keep the fruit fresh and lends a sour, almost yoghurt-like taste.

Drain and rinse soaked cashew and put them in a blender with the water. You have just made cashew milk! If you want a sweeter taste, you can add a little maple syrup, honey or dates to this mixture although I find it doesn’t need additional sweetness thanks to the fruit. If you are adding spices you can also add them in at this point.

Once you have made your cashew milk, add the chia seeds. Pulse very briefly on the lowest setting of your blender – just enough to mix the chia seeds without actually blending them.

Pour the milky mixture over the fruits and stir. If you want an even closer experience to the original Bircher, you could add quinoa or buckwheat flakes and stir again. I don’t personally find this is necessary and prefer the taste and texture without.

Cover the container and place in the fridge for at least 2 hours to allow the chia seeds to create a jelly-like texture.

You can keep your Fruity Chia Bowl in the fridge for about 4-5 days, so you have breakfast ready for almost the whole week! For the best taste, take your Fruity Chia out of the fridge at least 10 minutes before eating.

You can now find chia seeds in any organic store. I usually order them online here as they are cheaper to buy in bigger sizes. You can use code WIV403 to get up to $10 off your first order.

Are you a fan of Bircher müesli? Let me know what you think if you give this alternative a try! 

Sweet + Healthy Love for Valentine’s Day

Guest Post by Candice Chetty of Raw Temptation

Who said you can’t eat a delectable chocolate-y treat without the guilt? Cacao in its purest form – raw, cold-pressed and unroasted – has been called the Superfood of the Gods. It is packed with powerful antioxidants and offers health benefits like lowering blood pressure, neutralizing the harmful effects of free radicals, improving digestion, and of course lifting our spirits!

I am always whipping myself up something tasty to snack or sip on after work or in-between episodes of House of Cards.  Most of the time, I add raw cacao for that choco burst of goodness and whether it be a Raw Chocolate Almond Smoothie or a Raw Chocolate Mousse (see recipe below), I always get my chocolate fix without compromising on my health.

Yet there are also times when I just need something quick, ready to go and on hand, for that afternoon 3pm slump at work, that craving en-route to Paris or simply to take to a friend’s dinner party!

That is why RAW TEMPTATION  has just launched their RAW GOURMET TRUFFLES which are all gluten-free, vegan, refined sugar free, organic and yes – 100% raw! These delicious creations are an amazingly convenient and nutritious way to satisfy your sweet tooth (or someone else’s) anywhere, anytime!

Every Raw Temptation creation is presented in an exclusive presentation box, which makes an ideal gift. With Valentine’s Day just around the corner, wouldn’t these make an ideal gift for yourself or someone special in your life?

Raw Temptation Truffles

Currently, there are three varieties to choose from:

Seductive Chocolate Brownies: Playful pecan butter smothered in raw cacao chocolate brings to life the best brownie you have ever tasted! (highly recommended!)

Sinful Coconut Truffles: Almonds caressed by chewy dates and laced with coconut

Heavenly Nutzy Balls: Nutty bits merged with juicy dates and sensual spices

CHF 5.99 per box (includes 3x balls/truffles/mini brownies)

CHF 34.99 (6x boxes)

CHF 64.99 (12x boxes)

Get 10% off with your first order (quote discount code: HEALTHWISE) 

Contact to order: email: info@rawtemptation.com /tel: 0227005580

Order online: www.rawtemptation.com (quote discount code in the “Notes” section of the online order form and we will refund you the discount upon delivery)

Raw Chocolate Mousse

2 avocados (pitted and peeled)

1 cup almond milk

¾ cup sweetness (dates/maple syrup/coconut sugar – whatever hits your sweet spot!)

¾ cup raw cacao powder

1 tsp vanilla extract/ vanilla powder to keep it raw

¼ tsp cinnamon

Pinch salt

Pop all ingredients in a high-speed blender and blend until combined. Serve immediately with raw cacao nibs or coconut shavings as a topping. You won’t even notice the difference to the real thing ..promise! Enjoy!

You can find raw cacao in some health food stores or order it online here – use code WIV403 to get $5-10 off your first order – they ship anywhere in the world.

Chocolate Mousse

Sweet Potato Hummus

sweet potato hummus

Growing up in an Arabic family meant that hummus was a staple in our home. Whenever we had to bring something for school events, my mother would make hummus. Something wasn’t going well? Eat hummus. Something to celebrate? Lets make hummus.

So yes, I do like my hummus. And for a long time, I stuck to my mother’s traditional hummus recipe.

Then one of my clients (who now has this great blog) casually mentioned she had thrown in a few sun-dried tomatoes to my hummus recipe. Sun-dried tomatoes and hummus? I was intrigued but did I dare mess with such an institution?

Next time I made hummus, I tentatively added a few sun-dried tomatoes. It blew me away. Sun-dried tomatoes are umami and will basically jazz up any dish you add them to.

Excited by the idea of re-creating hummus, I started experimenting. I added in zucchini in summer. Pumpkin in autumn. Some raw beetroot in winter. And now, I thought I would try the ultimate hummus reframe: No chickpeas. Hummus actually means chickpeas in Arabic so you can imagine how daring this move is.

Here is the result: A much lighter hummus where sweet potatoes provide the texture and sun-dried tomatoes the extra dose of yumminess. The other ingredients are the ones traditionally used in hummus.

This version of hummus can be used in the same way as traditional hummus and it can also be used as a sauce: For example, paired with a whole grain and vegetables. Make a bigger batch and keep it in the fridge to eat over several days.

Ingredients

2 medium baked sweet potatoes

About 12 sun-dried tomatoes (buy them without oil)

2 tablespoon tahini (sesame paste)

Juice of 1 lemon

2 cloves garlic

2 tablespoons extra virgin olive oil

1/4 cup water (add more or less depending on how liquid you want it)

1 teaspoon ground cumin

a dash of Cayenne pepper (optional)

Unrefined salt + pepper to taste

Method

Wash the sweet potatoes, then roast them in the oven at 200 degrees Celsius for about 30-45 minutes or until you can poke them with a fork. Take them out and leave to cool. You can make these up to 2 days in advance and simply wrap them in the baking sheet and put in the fridge.

Peel the sweet potatoes and place them in a blender or food processor with the other ingredients. Blend until smooth. Taste and adjust texture and taste to your liking.

Quinoa or Millet Crust Pizza (Gluten-Free)

Last summer, my husband and I went crazy for my zucchini crust pizza. Since zucchini are no longer in season, I needed to find a winter alternative.

So I came up with this discovery – the simplest, 2 ingredient recipe possible: Mixing cooked quinoa or millet with eggs, pressing this mixture into an oven dish and baking it makes a great base for a healthier, gluten-free pizza or garlic bread. I always make a bigger portion of whole grains anyway, so if your whole grain is already cooked and waiting in the fridge, this dish really just takes 15 minutes. No messy doughs or complicated ingredients included.

I also tried this crust as a base for garlic ‘bread’ with a topping of olive oil, minced garlic and dried oregano which I simply poured over the crust once it was cooked without putting it back in the oven. Delicious!

MilletQuinoa Crust Pizza

Ingredients:

2 cups cooked quinoa or millet (that’s 1/2 cup uncooked)

2 medium sized eggs

a dash of salt and a handful of dried herbs (optional)

Method:

Pre-heat the oven to 200 degrees Celsius.

Mix quinoa or millet with the eggs and salt and combine with your hands to create a dough. You can also add some dried oregano for more taste.

Press the dough into a baking dish and bake until it is cooked (about 15 minutes).

Remove from the oven and add toppings of your choice. Place back in the oven until cheese melts.

Healthy Apple Sauce – Spiced Up

Healthy Apple sauce2

Few foods say winter comfort to me like apple sauce. And what I’ve noticed about comforting food is that taste is only a small part. The bigger part is the sensorial experience. The smell. The texture. The warmth.

I hesitate to even call this a recipe as it is so simple. My apple sauce is a one ingredient wonder of apples cut up into small chunks and slowly stewed over low heat. No sugar added. Nothing else needed. Except, of course for the spices which bring this apple sauce to a whole new dimension.

So next time you make apple sauce, don’t just add cinnamon. Make your own spice blend by combining the spices below and storing the spice blend in a jar, adding as much as you want to your apple sauce or to spice up other foods, such as muesli, porridge, smoothies etc.

I love apple sauce as part of breakfast or even as a dessert, especially with nuts and seeds or granola/muesli.

Apple Sauce

Try to buy apples made for cooking if you can find them – they are quicker to cook. Otherwise, use the softest apples you can find, chop them up and put them in a pan. No need to peel the apples if they are organic.

Barely cover the bottom with water and cover. Place on low heat and leave to stew until the apples are soft and mushy. This can take anywhere from 10 minutes to 20 minutes, depending on the variety of apples used.

Once the apples are cooked, use an immersion blender to turn the apples into a smooth sauce.

Add your Apple Pie Spice Blend to taste, leave to cool and store in the fridge for several days.

Healthy Apple Sauce

Apple Pie Spice Blend

Simply combine the spices in the proportions shown below, mix and store in an air-tight jar. If you don’t have one of the spices, just leave it out – it shouldn’t change the taste too much. Unless that spice is cinnamon. Obviously.

You can use your Apple Pie Spice Blend with apple sauce, apple pie, muesli, porridge, smoothies or other foods to add a taste reminiscent of apple pie.

Apple Pie Spice Blend

Baked Quinoa + Bean Patties With Healthy Ketchup

quinoa & bean patties healthy ketchup

I have a confession: I love ketchup. When I was younger, I would have it with anything, even popcorn and rice. And while my penchant for everything ketchup has thankfully subsided, I still sometimes crave that unbeatable ketchup-y taste.

What is it about ketchup that makes it so irresistible? The answer, my friends, is yet again, umami – that mystical fifth taste we are hardwired to find so irresistible.

Healthy Ketchup for Adults

This recipe contains several umami ingredients: The dried tomatoes, red wine vinegar, tamari sauce (or soy sauce), onion and garlic. It also combines a mix of tastes: Salty (sun-dried tomatoes + tamari sauce), sweet (from the maple syrup), pungent (onion + garlic), sour (vinegar). The addition of allspice also adds complexity to this fusion of tastes. This makes for a very sophisticated, grown-up version of ketchup that kids will probably not like (sorry!). Play around with adding more or less of certain ingredients to find a balance you like – taste is very individual.

Ingredients:

20 sun-dried tomatoes (buy them in bags without oil)

1 tbsp red wine vinegar

2 tbsp apple cider vinegar

1 onion, peeled

2 cloves garlic, peeled

2 tbsp maple syrup

1  tbsp olive oil

1 tbsp tamari sauce (or soy sauce)

1/2 tsp allspice or ground cumin if you don’t have allspice

3/4 cup water (more or less depending on how liquid you want it)

Method:

Combine all the ingredients in a blender or food processor and pulse until it is smooth. Adjust seasoning to suit your taste. If you want a milder flavor, use less sun-dried tomatoes and replace with canned or fresh tomatoes.  Store in a sealed jar in the fridge for up to 1 week. Makes 1 large jar.

Baked Quinoa + Bean Patties

These super quick and simple patties were inspired by Sweet Artichoke. They make about 12 medium sized patties.

You can store leftovers in the fridge for 1-2 days and reheat or eat them cold. I find they go especially well with the healthy ketchup recipe above and you can also serve them with a salad or vegetables. They also go well with hummus. The combination of quinoa and beans makes them a good source of protein.

Ingredients:

1 cup of cooked quinoa (learn how to cook quinoa here – soak it for at least 15 minutes before cooking and rinse well!)

1 cup of cooked white beans (or 1 can rinsed beans)

onion, diced

2 cloves garlic, minced

1 tsp ground cumin

1/4 tsp salt

a few grinds of pepper

Method:

Pre-heat oven to 180 degrees Celsius. Combine cooked quinoa and white beans in a bowl and mash them using a potato masher. Add the rest of the ingredients and combine. Form patties and place on a baking tray with parchment paper. Place in the oven and cook for about 30 minute, until the patties are brown and firm.

Tips:

Save time by making a bigger batch of quinoa and keep in the fridge for several days to use in other meals such as a stir-fry like this one, by making it into a porridge in the morning or adding it to soups and smoothies to make them more consistent.

You can also peel several cloves of garlic at a time and store in a jar in the fridge. garlic tip

Chia Pudding, Winter Style

Chia Pudding, winter styleWith 20% protein, 25% dietary fiber and about 35% healthy fats, mostly Omega 3, chia seeds are one of my favorite seeds to use on a regular basis. They are also a good sources of iron, calcium and other vitamins and minerals.

Chia seeds are great for thickening foods due to their jelly like consistency in liquid. This makes them an ideal ingredient in puddings so healthy you can also have them for breakfast, like this one!

This is a basic chia seed pudding recipe that I have spiced up and zested up to make it more winter-y. I find that the combination of spices and orange and lemon zest make for a very Christmassy taste that is reminiscent of cookies like the Basel Leckerli that I loved growing up in the German part of Switzerland.

This recipe takes only a few minutes to whip up and can be kept in the fridge for several days. I usually have chia pudding as a breakfast or dessert and you can also have it as a snack.

Blend together:

2 Tbsp almond butter + 3 dl water or 3 dl almond or other nut milk

2-3 Medjool dates

¼ tsp cardamom + ½ tsp nutmeg + ¼ tsp cardamon + 1 tsp cinnamon

Then add to the blender:

40g or 1/4 cup chia seeds

zest of 1 organic orange and 1 organic lemon

Pulse very briefly on the lowest setting of your blender – just enough to mix the chia seeds and lemon and orange zest with the other ingredients.

Place in individual cups or one big jar and put in the fridge to set for at least 2 hours. The pudding will take on a more solid, jelly-like consistency when it is ready.

I order the chia seeds you can see in the video here. You can use code WIV403 to get up to $10 off your first order.

Want more recipes like this?

Download my Healthy Sweet Christmas eBook with recipes for cookies, granola, chocolate and spreads that are all gluten, dairy and refined sugar-free.