Mushroom Hummus

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Mushroom hummusThe recipe for hummus is a simple mixture of chickpeas, tahini, garlic, lemon and salt, but there are so many different ways of making it. Here is my way with a healthy twist. I almost always cook my beans and grains from scratch. Canned ones have unnecessary sodium and preservatives inside and don’t taste as good as fresh ones. So soak your bean overnight if you can. I left all the skin of the chickpeas for extra fibre and chunky texture, but you can choose to peel off the skin if you want smooth hummus. I’ve added only a table spoon of olive oil in the recipe. If you need, add water little by little to loosen the hummus mixture and then drizzle olive oil on top to serve. It is a perfect delicious appetiser with some raw veggies or crackers.

Adding cooked mushrooms and leek adds extra flavour and lightens up the hummus. Of course, nutritionally good, as well. Mushrooms are one of the most powerful natural medicines and play an important role in keeping the immune system strong, helping to fight off viruses and bacteria. They contain powerful phytochemicals that may assist those with autoimmune disorders, and both anti-inflammatory and anti-cancer components. They are a rich source of B vitamins and also a good source of vitamin D, especially when sun dried. Finally, mushrooms are filling but low-calorie and low-fat, great for weight loss. Try to use a variety of mushrooms in your salads, stir-fries, soup, risotto, casserole and even pate. Delicious and good for you!
mushroom hummus1Ingredients

100g dried chickpeas, soaked overnight
300g button mushrooms
1/2 cup chopped leek
1 tbsp coconut oil
1 tbsp tahini paste
1 tsp cumin
1/2 tsp smoked paprika
1 tsp Himalayan salt
1/2 tsp minced garlic
1 tbsp olive oil
a squeeze of lemon

Cook soaked chickpeas in a boiling water for 20-30 minutes until soft. Drain and set aside. Heat coconut oil in a frying pan. Add sliced mushrooms, chopped leek, cumin, paprika, salt and garlic into a pan and cook for 10-15 minutes until cooked. Put cooked chickpeas, tahini paste, olive oil and mushroom mixture into your food processor. Blend until you get a desired texture. Add a bit of water if hummus is too thick. Taste and adjust seasoning. Transfer to a serving bowl and drizzle more oil if you like. I saved a bit of cooked mushrooms for garnish. Serve with raw veggies or crackers.

 

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

Buddha Bowl? Goodness In A Bowl

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Buddha BowlHave you heard of “buddha bowl“? It is probably the most nutritionally-balanced meal in the universe, with the perfect blend of carbs, protein, fat, and micronutrients. Like, you could eat it every day for the rest of your life. I always wanted to do a “temple stay” one day in Korea. The name explains all. You go into the temple and live like monks for the weekend or longer. You don’t have to be religious. You obviously don’t have your phone, internet, tv, no social network whatsoever! The program includes meditation, tea ceremonies, mountain trekking, preparing and having a traditional Buddha meal. My uncle did it for a month and strongly recommended it. It cleanses you inside out – clear mind and healthy body!

There is no strict recipe to make a buddha bowl. It is made of cooked grain, raw or cooked veggies and dressing (sounds like a healthy version of bibimbap with no egg on top, right?). Make your own creation, great for lunch or dinner. You can even do this at your dinner party by preparing all different ingredients in separate bowls so that the guests can pick and choose what they want in their bowls. Maybe nice miso soup on the side, too?

Buddha Bowl1Ingredients

Grain base: 1 cup cooked quinoa
Vegetables: carrot, celery, beetroot, tomato, seaweed, radish kimchi, coriander
Dressing: tamari, tahini, apple cider vinegar, sesame oil, sesame seeds, pepper
Add tofu if you want to add some protein.

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

Rustic Leek and Yogurt Soup

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Leek soupLeeks belong to the family of onion, garlic, shallots and scallions. They are packed with essential vitamins, minerals and antioxidants. The green leaves actually contain 100 times more beta-carotene and twice as much vitamin C as in the white parts. So do not throw away greens! The combination of vitamins A, C and E as well as other powerful antioxidants in leeks protects your skin against damage by free radicals. Leeks are also a good source of fiber which aids in digestion. They are a natural diuretic and detoxify your skin by flushing the wastes out of your body. Great for cleansing!

This soup is perfect for chilly weather. The main ingredients for this simple yet yummy soup are leeks and yogurt. Use the whole leek! I know the green parts are quite tough, but they have more nutrition than the white bottom parts. Lots of fibre from the leek and probiotics in yogurt makes this soup super easy to digest. It is quite rustic, not a silky smooth soup. Make sure you don’t boil it after adding yogurt otherwise it will curdle.

Ingredients

1 leek
1 tbsp coconut oil
1 tsp coconut amino sauce
1 tsp minced garlic
3 cups of water or stock
1 cup of Greek yogurt
a handful of tarragon leaves
salt and pepper to taste

Wash and thinly slice leek. Heat a large stockpot and melt coconut oil over medium heat. Add sliced leek, amino sauce, tarragon and minced garlic into a pot and cook until leeks are softened. Season with salt and pepper. Add water or stock, bring up to a boil, cover and simmer on low heat for 10-20 minutes. Puree in batches until smooth using a blender. It should be quite thick. Return to a pot, add yogurt and gently simmer for another 5 minutes on low heat. Ladle the soup into a bowl and garnish with tarragon leaves and yogurt to serve.

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

Raw Hummus Sushi

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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.

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

Shakshuka

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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

Posted in: Breakfast, Dinner, Gluten Free, Lunch, My recipes