Smokey Carrot and Split Pea Dip

Do you ever read food labels when you shop? I do and that is why it takes a bit of time for me to do grocery shopping. Yes, I rather go shopping by myself because my hubby can get very frustrated with me at the shops. Don’t get tricked by anything on the front of the package such as “low fat”, “reduced salt” or “good source of calcium”. Remember, they are selling the products, don’t much care about your health! Nutrition information panel at the back provides correct information on the amount of calories, protein, fat, carbohydrates and sodium. This information should help you to decide what food to buy and compare between products. There are two columns of the nutrition information – per servings and per 100g. I normally go for per 100g column which is easier for me to compare products since they have different suggested serving sizes. They might also list percentage daily intake information which refers to how much an average adult should eat in one day. Most women and children would need less than this.

Calories: a measure of how much energy you get from a serving of this food.
Fat: Healthier options have less than 5g total fat per 100g or 5–10g total fat per 100g if saturated fat is less than 1/2 total fat.
Sodium: Daily requirement is 500mg/day.Healthier options have less than 450mg sodium per 100g. Low sodium foods have less than 120mg sodium per 100g.
Carbs: Watch the sources of the sugars are. Total sugar could be from natural sugar of the product, so check the ingredients listing in order to avoid all added sugars.
Fiber: Adults should eat 30-40g of fibre per day. Aim for products that carry >3g per 100 calories.
Ingredients, additives, allergens: Read these as well, especially if you have food allergies such as eggs, soy, gluten and nuts. If you cannot pronounce any of the names there, do not buy.
Gluten free products: Read the labels as well. Gluten free doesn’t mean healthy. Quite often they put all kinds of chemicals to create the structural and textural integrity similar to that of a gluten product.
Fortified or enriched: Misleading! It is processed with synthetic minerals and vitamins.

I guess you need to practice and get a habit of reading food labels. More importantly, if you are buying fresh fruits, vegetables, eggs, fish and meat, you don’t need to worry about reading food labels. Try to buy wholesome fresh food as much as you can rather than packaged foods such as cans, jars, boxes, etc.
roasted carrotsNow, here is a great healthy vegan appetiser for you. Ditch the store-bought dips >.< Oven roasted carrots with cumin plus protein packed peas make a beautiful  and delicious sunshine-colour dip. Enjoy x
carrot pea dipIngredients

2 carrots
1 tbsp coconut oil
1 tsp cumin
1 tsp smoked paprika
1 tsp Himalayan salt
1 cup dried yellow split peas
1/2 tsp minced garlic
a squeeze of lemon
Himalayan salt to taste
1 tbsp olive oil

Wash and roughly cut carrots. Toss with coconut oil, cumin, paprika and salt in a bowl. Spread them on a baking sheet and bake in the preheated oven (200) for 20-30 minutes until cooked. In the meantime, wash and cook the peas in a boiling water for 20-30 minutes until tender. You might need to slightly overcook the peas so that it gets smooth when you puree them. Take the carrots out of the oven and drain cooked peas. Place them in your food processor or blender. Add garlic, salt and lemon and blend until smooth. Add a bit of water if too thick. Taste and adjust the seasoning. Transfer to a serving bowl, drizzle olive oil and sprinkle smoked paprika for garnish. Serve with veggie sticks or crackers.

Raw Hummus Sushi

hummus sushiNori is an edible red seaweed that is popular in East Asia. Normally we use it to make Kimbap (Korean sushi), garnish for soup or noodles, or eat toasted nori strips for snack. What is good about it is that one nori sheet only contains 10 calories and high fibre – great for weight loss. Nori also has a very high iron content, important for formation of red blood cells. By eating two sheets of nori, you get as much iron as you would from drinking a glass or milk or eating an egg. It contains an extremely high concentration of protein for a plant. It is also a source of Vitamin B12, important nutrient for vegans. It affects the synthesis and regulation of DNA in the body. A study of Buddhist nuns in Korea who follow a largely vegan diet also showed no vitamin B12 deficiency, which suggests that the nori in their diet greatly contributed to healthy levels of vitamin B12. That’s why you should add nori seaweed a part of your nutritious diet.

You can easily see sushi chains on the street or at the shopping centre these days. I believe it is still a healthier option compared to other junk food, but that white or brown rice in sushi is heavily seasoned with salt, vinegar and oil. On top of that, I can barely see any fillings (either veggies or protein). It is mostly rice, which is not great for your blood sugar level. You can easily make healthy sushi at home with a few ingredients. I spread hummus instead of rice for more protein and fibre. It tastes great, too. You can add different veggie fillings such as avocado, cucumber, capsicum, sprouts, etc. Trust me! This tastes fresh, crunchy, yummy and healthy!

Inigredients

4 Nori sheet
1 carrot
a handful of coriander

For hummus
50g dried chickpeas, soaked overnight (or canned chickpeas)
1 tsp tahini paste
1/2 tsp minced garlic
a squeeze of lemon
water
1 tsp Himalayan salt

To make hummus, cook soaked chickpeas in a boiling water for 20-30 minutes until cooked. Drain and put in your food processor along with other hummus ingredients. Add a bit of water if the mixture is too thick, but you want it to be quite chunky, thick and not too wet. Transfer the mixture to a bowl and let it cool completely. Wash and prepare your veggies. To assemble, place the nori sheets on a flat surface for filling. Slather the hummus on each sheet, topped with carrot and coriander. Roll the sheet into a tube, fairly tight. Dip your finger in water and wet the edge of the nori sheet which will allow it to stick closed.

Shakshuka

ShakshukaI’m a big fan of one pot meals – easy, simple and efficient. I made Shakshuka for lunch today. Have you heard of it? Shakshuka (meaning “a mixture” in Arabic) is a Arabic dish, originated in North Africa. The star of the dish is gently poached eggs in a bed of tomato sauce, chili, onion and cumin, served in a skillet with bread. I think it is a lovely breakfast and also light dinner menu. Light, tasty, warm and comforting! Feel free to replace eggs with tofu if you want it vegetarian x

Ingredients

2 eggs
1/2 onion
1 carrot
1 potato
1 cauliflower floret
1 chili pepper
1 tsp coconut oil
1 tbsp of tomato paste
1 tsp minced garlic
1 tsp cumin
1 tsp smoked paprika
1 tsp cayenne pepper
1/2 cup of water or vegetable stock
salt and pepper to taste
a handful of coriander for garnish

Heat a large skillet or saute pan on medium heat. Heat coconut oil in a pan, add chopped onion and garlic and saute till mixture is fragrant. Add other veggies, stock and spices in and simmer for about 10 minutes until the sauce is reduced. Crack the eggs, one at a time, directly over the tomato mixture, making sure to space them evenly over the sauce. Cover the pan. Allow mixture to simmer for a couple of minutes or until the eggs are cooked to your preference.  Garnish with chopped coriander and serve warm in a skillet.
Shakshuka1

GF Chia Flaxseed Biscuit

flaxseed biscuitI’ve been down to the local health grocery shop near my house yesterday and saw a packet of “Flackers” which I wanted to buy and try. Then my eyes almost popped out when I saw the price. Seriously, 5 small crackers in a small packet costs nearly 10 dollars! So I decided to make one at home. It is surprisingly super easy to make without dehydrator and all you need is just two ingredients. Woohoo, Are you ready?

Flaxseed‘s health benefits come from the fact that it’s high in fiber and omega-3 fatty acids, as well as phytochemicals called lignans. One tablespoon of ground flaxseed contains 2 grams of polyunsaturated fatty acids (includes the omega 3s) and 2 grams of dietary fiber and 37 calories. Ground flaxseed is better than whole one because the ground form is easier for your body to digest. Whole flaxseed may pass through your intestine undigested, which means you won’t get all the benefits. Dehydrating is a great way of keeping healthy oils and nutritional properties in raw flaxseed from the high heating. It also creates a nice and crispy texture.

Ingredients (30cm x 20cm, thin cracker)

50g golden flaxseed
1 tbsp chia seeds
a pinch of Himalayan salt
50g water

Put flaxseed and chia seeds in your food processor and pulse a few times. Season with salt and add water. Let it sit for 20-30 minutes until they all stick together. Pour the mixture on a baking paper and spread evenly with a spatula. Bake in 100 degree oven for about 90 minutes, flipping about halfway. Take it out of the oven and cool it down. Carefully peel off the baking paper and cut into squares. Feel free to add some dried herbs and spices in this recipe to make it more interesting – garlic powder, onion powder, thyme, sesame seeds, tamari, cacao, pumpkin or sunflower seeds, etc.

Flaxseed is an excellent source of essential fatty acids—great for your skin, body and overall health. Baking with ground flax or flaxseed is great for texture, but the high heating breaks down the oils and nutritive properties of the flaxseed. So dehydrating raw flaxseed by baking it at your oven’s lowest temperature is the way to go. This recipe creates savory crispy crackers that optimally preserve the goodness of flaxseed. – See more at: http://www.cooktj.com/node/133#sthash.aK1pdrHS.dpuf

Zucchini Pasta with Balsamic Roasted Tomatoes

Zucchini NoodlesI have to admit I’m so obsessed with zucchini noodles at the moment.I love the fact that it is nutrition dense, totally gluten-free and wheat-free and also it doesn’t leave you feel heavy and full like after eating a giant bowl of pasta. It is a great alternative to traditional pasta for sure. Tomato based sauce is always my choice over the creamy Alfredo sauce. It is incredible how these little humble tomatoes can create such a beautiful sweetness when roasted. Seriously, 20 minutes is all you need. When it comes out of the oven, they are gooey, beautifully caramelised and spitting open. It adds a rich smokey and sweet flavour to a boring zucchini pasta. Yes, flavour bomb!

Ingredients

1 cup of zucchini noodles
1/2 tsp sea salt
1 cup of grape tomatoes
1 tbsp coconut oil, melted
1 tbsp balsamic vinegar
1 tsp honey
salt and pepper to taste
a squeeze of lemon

Toss tomatoes in coconut oil, balsamic vinegar, honey, salt and pepper in a large bowl. Spread them on a baking sheet and bake in the preheated oven (180) for 20 minutes. In the meantime, using a julienne peeler, make a zucchini pasta. Toss with 1/2 tsp of salt and set aside. Take the tomatoes out of the oven. Squeeze the juice out of the zucchini pasta. Put them in a large bowl, toss and marinade for 5-10 minutes. Transfer to a serving plate and add a squeeze of lemon on top.