GF Berry Crumble

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As the temperature drops down, I am craving for more warm, sweet and tasty breakfast. I don’t normally eat or make crumbles but felt like making one this morning out of the blue. I know it is more of a summery dessert with cream or ice cream on top, but mine is healthier, tastier and I think it is perfect for cold mornings. To top it off, I added a drizzle of Canadian pure maple syrup that my brother-in-law got me after his awesome trip to Canada. Beautiful caramel-like yet light sweetness goes really well with berries.

Coconut flour is made by drying and grinding the meat of a coconut. It is full of fibre and protein, leaving you full for longer and stable blood sugar level. It is also naturally gluten free, giving you no inflammatory allergy reaction to your body. It can be a bit tricky though because if you replace normal flour with coconut flour 100%, it will be crumbly and dense. I’ve been there and don’t want to be there again >.< I also find different brands have different texture and water content. So you need to experiment, control the amount of the liquid going into the batter and mix with other flours like almond flour, oat flour, buckwheat flour, etc.
Berry CrumbleIngredients

500g of mixed berries
1 tsp of cinnamon powder
1/2 tsp of cardamom powder
1 tsp of vanilla bean powder
1 tbsp of maple syrup
a squeeze of lemon

For crumble
1 cup of rolled oats
1 tbsp of coconut flour
1 tbsp of almond meal
2 tbsp of coconut oil
a pinch of salt

Toss berries in spices and maple syrup in a large bowl. Transfer to a baking dish. Mix all crumble ingredients and make a crumbly dough with your hands. Pour the mixture over the fruits and bake in the preheated oven (200) for 20-30 minutes or until golden on top. Serve warm with thick natural yogurt and maple syrup.

Posted in: Baking, Breakfast, Dessert, Gluten Free, My recipes, Snack, Vegetarian

Twisted Waldorf Salad In a Wrap with Sweet Potato Chips

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Classic Waldorf salad consists of slices of apple, celery and walnut on a bed of lettuce dressed in mayo. Just in case if you are wondering, the name comes from the Waldorf Hotel in New York City where the salad was first created between 1893 and 1896. I made my own twist on it today, changing ingredients a little bit and making a healthy “mayo”. You can add chopped chicken or boiled eggs to add more protein in this salad as well.

For the healthy chips, I baked sweet potatoes instead of deep fried white potatoes. Sweet potatoes are a great source of vitamin A, vitamin C, manganese, B vitamins, potassium, and iron. They provide a ton of antioxidants for free-radical fighting and anti-inflammatory properties. They’re also low on the glycemic index, meaning their natural sugars won’t spike your body’s blood sugar, plus they’ll keep you fuller for longer. Sweet potatoes are also loaded with fiber. It keeps your bowels healthy, helps to prevent diabetes and heart disease, and maintains healthy nutrition and body function. When you make crispy sweet potato chips it is important to slice as evenly as possible and pat dry really well before you dress with spices and oil.

Moving onto the dressing. I like using a tahini dressing in salads. A little teaspoon has a powerful flavour – nutty and creamy, a good replacement for mayonnaise. It is tasty as well as nutritious. Tahini is a paste made from sesame seeds that is loaded with omega-3 and omega-6 fatty acids as well as a good amount of protein, thiamin, phosphorus, and copper.
Waldorf salad wrapIngredients

1 cup of chopped lettuce
1 pear sliced
1 carrot shaved
a handful of toasted walnut
a handful of dried cranberries

For the wrap
1 cup of wholemeal spelt flour
water
olive oil
a pinch of salt

For the spicy “mayo” dressing
1 tsp of home-made harissa (blend red chili, tomato, garlic, ginger, cayenne pepper, chili flakes, tarragon, pepper and olive oil)
1 tsp of tahini paste
1 tsp of apple cider vinegar
1 tsp of honey
1 tsp of warm water
salt and pepper to taste

Sweet potato chipsFor Sweet potato chips
1/2 sweet potato
1 tsp of paprika
1 tsp of coconut oil
salt and pepper

Posted in: Dinner, Lunch, My recipes, Vegetarian

Carob Prune Protein Balls

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Carob Prune BallsCarob powder is similar to cocoa and cacao, but doesn’t have caffeine. So if you get headaches or restless nights after eating chocolates, carob may be a better choice for you. It has less calories than cocoa and is also naturally fat-free. I find it tastes naturally sweeter so you don’t have to add as much in recipes. I have used dates to make power balls so far, but experimented with prunes today.

Prunes are also high in minerals and vitamin C and K. They are good for your digestion, blood sugar and cholesterol levels. If you are sensitive to high fructose, then it is better to use other dried fruits instead of dates.

Nuts are all good for you. I like using different kinds of nuts here. Cashew for creamy texture and iron, zinc and copper, almonds for calcium and vitamin E, walnuts for healthy omega-3 fatty acids. Feel free to use other kinds, too. Brazil nuts for selenium, macadamia nuts for thiamin, hazel nuts for manganese and vitamin B6, peanuts for protein. Go nuts and make some power balls x

Ingredients

1 cup of prunes
1/2 cup of rolled oats
1 cup of mixed nuts (cashews, almonds, walnuts)
1 scoop of whey protein powder
1 tbsp of carob powder
a pinch of Himalayan salt

Put all ingredients in a food processor and blend well. If the mixture is too dry, add a bit of water. If too wet, add some more oats or nuts. Make little balls and keep in an air-tight container in the fridge.

Posted in: Dessert, Gluten Free, My recipes, Snack, Vegetarian

Fridge Cleaning Day

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I do have a set menu plan for each day of the week and write down all ingredients to go with it. Yes, I do like making lists like all the other women. Me, I do not like wasting food. So I always keep my fridge neat and tidy so that I know what is where. I have a detailed inspection of fridge, freezer and pantry once a week and come up with a dish with leftovers. You can be creative and it is good for your budget and the environment, too. I hope you all do the same thing x

Weekend FeastSo this is our menu today…

Veal schnitzel with spicy tahini sauce
Spicy tamari edamame
Cumin roasted pumpkin with “cheesy” crumb
Watermelon, cucumber, basil and feta salad with balsamic dressing
Weekend feast1

Posted in: Dinner, Lunch, My recipes, salads

Chocolate Granola

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Chocolate GranolaAfter making home-made granola last time, it’s Chocolate Granola today. It is a healthy and guilt free way to indulge in some early morning chocolate. Never early for chocolate right? Well..a good kind of chocolate! It is naturally sweetened with a small amount honey and is high in fiber and protein from oats, nuts and seeds. The raw cacao powder is full of antioxidants and it is naturally vegan, dairy free and gluten free. It is delicious in a bowl with nut milk or yogurt. You can also sprinkle over a your smoothie or fruit salad. I make homemade granola about every month or so. But, if you are a busy mum or have no time standing by the oven, then make a batch and keep in the freezer, where it keeps fresh for months. It just takes 5 minutes for the dried fruit to soften up out of the fridge. Feel free to put more cacao powder or even add melted dark chocolate if you are a chocolate lover x

Ingredients

500g rolled oats
1/2 cup of raw cacao powder
1/4 cup of coconut sugar
1/4 cup of honey or maple syrup
3 tbsp of peanut butter, melted
1 tbsp of cinnamon powder
1/4 cup of melted coconut oil
1 tsp of fine sea salt

Add-ins: Linseed, coconut chips, almonds, apricots, pepitas, sultanas, sunflower seeds

Mix all ingredients in a large bowl and combine well. Spread mixture out in an even layer on a lined baking sheet and bake in the preheated oven (170) for 40-50 minutes, stirring every 10-15 minutes. Take it out of the oven, cool it down and mix with add-ins. Cool completely before storing in a glass jar.

Posted in: Baking, Breakfast, My recipes, Vegetarian