Raw Snack Bars with Oats and Figs

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oat and fig bars1
I adore little dried figs for snacking or adding into salads. Soft and gooey outside when you bite into it, then little seeds pop up in your mouth. Such a nutrient-dense funny little fruit! Figs are beautifully sweet and juicy when you can get them fresh from the markets. Dried figs are relatively easy to find all year around and naturally sweetness in them is just amazing. Why are they good for us? Dried figs are high in both soluble and insoluble fibre, which helps your digestion and blood sugar level. One serving (about a half cup or 4 big ones) can provide you 12% of daily value for calcium, which makes them one of the calcium-rich foods, good for your bone health. Not only that, figs are abundant in essential minerals such as potassium, magnesium. iron and antioxidants.

I cannot believe how easy and quick to make these snack bars at home with no nasty and artificial ingredients that you normally get from the packets. Most ingredients are there in your pantry. So all you need is a couple of minutes to blitz your food processor 🙂 These snack bars are loaded with goodness and yumminess, great for a snack with a cuppa, a treat in your lunch box, before or after exercise or when you feel like sweets in the evening. Any time of the day x
oat and fig barsIngredients (makes 4)

100g rolled oats
100g soft dried figs (soak in warm water for a couple of minutes if you have hard ones)
2 tbsp raw honey
2 tbsp tahini
1 tbsp chia seeds
1 tbsp sunflower seeds
1 tbsp pepitas
1 tsp cinnamon powder
a pinch of Himalayan salt

Place all ingredients in a food processor and pulse until you get a paste consistency. Add a bit of water if the mixture is too dry. Transfer the mixture into a container and press firmly with a spatula. Set in a fridge for 30 minutes before cutting.

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

Pea Mint Coconut Soup

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pea coconut soupNormally making soup takes a lot of effort and time, but this one takes only 15 minutes to prepare and flavour is light and delightful. It is your choice to serve either warm or chilled, but both are seriously good. I think when you have a house party, serving this in shot glasses will impress your guests and is a great refreshing appetiser before seafood. Super easy and delicious!

Why is this soup good for you? Coconut is highly nutritious and rich in fibre, vitamins C, E, B1, B3, B5 and B6 and minerals including iron, selenium, sodium, calcium, magnesium and phosphorous. Coconut milk is made from grated coconut flesh soaked in hot water and then extracted to a liquid. It is lactose free, great for vegan and people with lactose-intolerant. Lauric acid in coconut milk has antibacterial, antifungal and antiviral properties, that may protect you from infection and virus. Although it is good for you, you need to enjoy in moderation since it is quite high in calories and fat. You can reduce the amount of coconut milk by half in this recipe and simply replace with water or stock if you are conscious.

Ingredients (serves 2)

200g green peas
1 sprig of mint
1 tbsp coconut oil
1/2 onion
1/2 tsp minced garlic
400ml coconut milk
salt and pepper to taste

Heat coconut oil in a pot over medium heat. Add finely chopped onion and garlic and keep stirring until translucent and fragrant but not browned. Add green peas either fresh or frozen and coconut milk into a pot and simmer for 5-10 minutes. You can add a bit of water or stock if you want a thinner consistency. Season with salt and pepper. Puree the soup in a blender until smooth. Ladle into bowls or cups and drizzle olive oil to serve. Serve either warm or cold.

Posted in: Drinks, Gluten Free, Lunch, My recipes, Snack, Vegetarian

Avignon

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8Never sick of more espresso and French pastry 🙂
15And French wine…19avignonAvignon is on the left bank of the Rhone river. It is filled with ancient streets, mediaeval ramparts and Gothic architecture. We stayed only one night there on the way to Paris.9
20On the way to the Palaise des Papes, I couldn’t just walk pass this creperie. I’ve chosen a savoury option. Family-pizza sized thin crepe smeared with tomato paste and basil – so filling, good enough to share between two unless you are quite hungry. I will definitely try to recreate this at home for sure. 5doorAmazing French food experience continues. One day we had chicken salad and confit duck with crispy potatoes. I loved how it was cooked as it should be. Confit duck dish was super moist inside and crispy outside, cooked for perfection and seasoned just right. French red wine was perfect to match the dish. Spot on!   12

Posted in: Europe, Travel

Nice la Belle

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17One of the things I really enjoyed most while staying in France was to explore the surrounding area with no strict plans. I had a book and other stuff filled with suggestions and information, though mostly strolled around the city and didn’t mind missing out a “must-see” places.
1Nice was a charming little town that we spent the first couple of days. Nice calm beach was only 5-10 min walk from our accommodation. People were jogging, reading, fishing, taking photos, chill-axing. Little shops, cafes, bakeries and restaurants are abundant on promenade, great for tasting local specialties. Relaxed vibes are definitely there in this town.
2I discovered French love reading paper books. Old book stores are easily found every where, which is nice. It is a shame we all are so getting used to mobile phones, tablets and PCs these days. I’d love to buy a couple of books next time when I can read French a bit better 🙂
3French teacher and other travelers said coffee is not real good in France. Guess what? The first espresso that I tried in Nice was delicious! Right balance of bitter, sour and sweet flavour plus a thick crema is heavenly. You will love if if you are a black coffee drinker.
4I had a few different version of Nicoise salads while staying in Nice, but this one is the best. Fresh tuna diced and marinated in e.v.o.o, sprinkled with beautiful fleur de sel, served with simple green salad and enjoyed with vin blanc. Perfect lunch!
5On the second day, visiting the farmer’s market in Nice was a good fun. It would have been nice to pick up some goodies for my kitchen though I don’t think Australian customs will be happy about that. Sun-dried tomatoes, different variety of olives, mushrooms, salts, fresh fruits and vegetables, cheese, flowers, lavender – you name it, they got it! After a quick trip to the markets in the morning, we had to rush back to the train station heading to Avignon.
7

Posted in: Europe, Travel

Jewelled Quinoa Salad

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berries and nutsHow do you spend your weekend? For me, one of the weekend errands is firstly making a meal plan, going to the markets and doing some food preparation for the following week. Ah, making a big bowl of salad for work lunch, too. It sounds like a huge time-consuming task, but it is actually not and totally worth it. Money as well as time-saving, too because you eat healthy at home and don’t tend to get take-away or eat out. When you know exactly what you have in your fridge, fresh good ingredients don’t get wasted. So invest a little bit of time in your schedule on the weekend for your health and well-being!
jewelled quinoa saladI almost always include some kind of grains and beans when making salads so that I get enough protein and don’t feel hungry afterwards. One of my favorite ingredients is quinoa. Quinoa is gluten-free and low GI of 53+. It is also a good source of protein and contains all the essential amino acids including lysine that your body needs for tissue growth and repair. Want to know more about quinoa and how to spout them? Read this previous post. For this recipe, bright colour of quinoa from saffron and turmeric is gorgeous! I wanted sweetness and saltiness in salads, so used dried fruits and tamari roasted nuts for topping. You can make a big batch and pack up for your work lunch just like what I did. You can also add tofu, chicken, fish or any kind of protein on the side. Enjoy x
jewelled quinoaIngredients (serves 2)

100g white and red quinoa
200g water
a pinch of saffron
a pinch of turmeric
50g dried blueberries and goji berries
50g tamari roasted nuts
1 tbsp olive oil
1 tsp apple cider vinegar
1 tsp Dijon mustard
1 tsp raw honey
salt and pepper to taste

Place washed quinoa in a pot and cover with cold water. Add saffron and turmeric. Bring it up to boil, reduce the heat and simmer for about 10-15 minutes until the water is all absorbed into quinoa. Take it off the heat and set aside with a lid on for about 5 minutes. Place cooked quinoa on a plate and sprinkle dried fruits and nuts on top. For dressing, combine all ingredients in a small bowl. Drizzle on top of the quinoa salad before serving.

Posted in: Dinner, Gluten Free, Lunch, My recipes, salads, Vegetarian