Black Bean and Quinoa Salad

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black bean salad1I’m so obsessed about beans when I go to the markets. Bags of beans in different shapes, sizes, colours, patterns and origins! They all have different texture and flavour, perfect for making exciting salads, soup, nourishing bowls and even baking goods. If you are looking for a great meat substitute in your diet, here is good news. Beans contain more fibre and less fat compared to meat. They are also in low sugar and low GI, which keeps you satisfied for longer without hunger spikes. Beans are also loaded with vitamins and minerals, phytochemicals and antioxidants which helps to beat cell-damaging free radicals in our body. If you are new to beans or have trouble digesting them, I recommend soaking overnight, cooking enough until soft and eating (chewing) slowly. Also start with a small amount, gradually increase the amount in your diet and try a variety of beans, not just one kind. This salad is perfect for a work lunch or family dinner or even a potluck party to feed the crowd (just double up the recipe). Enjoy x

Ingredients (serves 2 as main, up to 4 for sides)

100g black beans, soaked overnight
100g white quinoa, soaked overnight
bunch of herbs of your choice e.g. basil, mint, dill
100g feta cheese

For Maple Mustard Dressing
1 tsp whole grain mustard
1 tsp Dijon mustard
1/2 tsp cayenne pepper
1 tbsp apple cider vinegar
1 tbsp maple syrup
1 tbsp olive oil
salt and pepper to taste

Rinse and drain soaked black beans and quinoa. Place them in a separate pot, cover with water, bring it up to boil and cook over medium heat for 10-15 minutes or until cooked. Drain and transfer to a large bowl. Add chopped herbs and crumbled feta cheese into a bowl. Mix all ingredients for the dressing in a small jar or bowl. Pour 2/3 of the dressing into the salad and gently stir to combine. Transfer to a serving bowl and drizzle the rest of the dressing on top before serve.
black bean and quinoa salad

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

Overnight Oats In A Jar

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overnight oatsSimple, easy, decadent and healthy breakfast idea! It is an overnight oats. The base is raw rolled oats that are filling, full of fibre and a great source of magnesium, phosphorus, selenium, copper, and manganese. Then you can be as creative as you want for the flavour and texture of the toppings. The list is endless you will never get bored of overnight oats. I’ve chosen to make two different flavours today. Green monster one with spirulina and raw honey and the purple pretty one with peanut butter and raw blueberry powder, both topped with slices of banana, cinnamon powder, bee pollen and goji berries.
overnight oats1
Ingredients (2 serves)

1 cup of raw rolled oats
1-1 1/2 cups of milk or non-dairy milk (1:1 ratio if you want thicker oats or 1:1 1/2 if you prefer thinner)
1 tbsp chia seeds

For Green oats, I added 1 tsp of spirulina powder and 1 tbsp of raw honey.

For PB oats, I stirred in 1 tbsp peanut butter and 1 tsp blueberry powder.

Toppings: 1 large banana, 1 tsp cinnamon powder, 1 tbsp bee pollen, 1 tbsp goji berries

Simply combine oats, milk and chia seeds and stir well. Divide the mixture and pour into the jars. Add spirulina and honey into one jar and peanut butter and blueberry powder to another. Give it a stir and refrigerate overnight with a lid on. In the next morning, add toppings before serve.

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

Corn Couscous Salad

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Corn couscous saladI found this gluten-free corn couscous on the supermarket shelves today. I’m normally skeptical about “gluten-free” products but I was interested to try how it tastes different to normal couscous. I’m presently surprised it has more texture and buttery nutty flavour than wheat couscous as you chew. Amazing! It is so easy to cook, versatile and is a great accompaniment to any dish, for example serve with curries or casserole, grilled meat or fish or tofu, add into salad, patties, stuffing, quiche or soup. I made a couscous salad with roasted vegetables for dinner. Yummy!
Corn couscous salad1Ingredients (serves x3-4)

1 cup of corn couscous
1 large sweet potato
2 large heads of cauliflower
2 stalks of celery
1 tsp cumin seeds
1/2 tsp turmeric powder
1/2 tsp cayenne pepper
1 tsp thyme
1 tsp Himalayan salt
1 tbsp coconut oil

Mix all spices, dried herbs and melted coconut oil in a large bowl. Add chopped vegetables into a bowl and stir to combine. Spread well on a baking dish and bake in the preheated oven (190) for about 20 minutes until cooked. In the mean time, prepare corn couscous, just the way you cook couscous or follow the instructions on packet. Combine roasted vegetables and cooked couscous in a large bowl. Taste and adjust seasoning. Serve warm.
Corn couscous salad2

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

Avocado Hummus

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avocado hummusWithout doubt, home-made hummus is healthier, tastier and cheaper than store-bought ones. Chickpeas are rich in fibre, easy on digestion, a good source of protein and antioxidants. Avocados! Beyond the delectable flavour, they are a nutrition booster. Avocados offer a variety of nutrients, such as monounsaturated fat, vitamin E, potassium and magnesium that help keep your metabolism and energy level. We need to eat healthy fats, like avocados, olive and coconut oil because fat helps your body to absorb more fat-soluble nutrients, such as alpha- and beta-carotene as well as lutein, in foods.

A classic creamy garlic hummus is delicious itself, though adding other ingredients makes it more flavoursome and special like this mushroom hummus I made earlier. This time, I used this creamy ripe avocado to add extra smoothness and richness. It is absolutely addictive on its own as a great appetiser or snack. If you happen to have leftovers, use it as a spread in your sandwiches or wraps or fillings when making sushi like this one. It is delicious!

Ingredients (serves 3-4)

1/2 ripe avocado
100g raw chickpeas, soaked overnight
2 tbsp tahini
3 tbsp e.v.o.o plus more for serving
1 clove of garlic
1/2 tsp of cumin
juice and zest of 1/2 lemon
salt and pepper to taste
smoked paprika for a sprinkle

Cook soaked chickpeas in boiling water over medium heat for about 15 minutes or until beans are soft. Drain and transfer to a food processor along with all other ingredients. Pulse for a few minutes until smooth. Taste and adjust seasoning. Transfer to a serving bowl and top with extra drizzle of olive oil and a sprinkle of smoked paprika. Serve with vegetables sticks or pita chips.
avocado hummus1

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

Raw Carob Banana Fudge

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img_1160One of the things I cannot live without is chocolate desserts. A piece of dark chocolate with a cafe noir, minty chocolate after meals, strawberries dipped in chocolate with a glass of wine, home-made cacao balls with a cuppa, chocolate-zucchini or chocolate-banana cake.. mmm..is it just me drooling right now? I fell in love with this raw fudge as soon as I had a first bite. It is rich, decadent, heavenly, melting in your mouth. I was lucky to find this French lavender sea salt from a local shop, but feel free to use normal sea salt or make one yourself 🙂 It is divine.

Another good thing about this fudge? It is made of all my favorite healthy ingredients, which means no guilt of eating chocolate dessert, yay! Tahini made of sesame seeds is an excellent source of vitamin B important for healthy cell growth and red blood cells, which will prevent anemia. It also supports your bone health, metabolism, immune and nervous system. Chia seeds contain calcium, manganese, and phosphorus, and a great source of healthy omega-3 fats. I don’t have to go over awesomeness of coconut oil again here, but did you know coconut oil is a natural appetite suppressant? The compounds as coconut is digested are shown to curb hunger naturally and increase energy expenditure. Certainly another reason to add into your diet for overall good health, right? You can replace carob powder with cacao powder in the recipe, though taste the mixture as the sweetness and bitterness is slightly different between two.

Ingredients (x10 serves)

1 large ripe banana
3 tbsp hulled tahini paste
1 tbsp raw honey
3 tbsp coconut oil, melted
2 tbsp raw carob powder
1 tbsp chia seeds
1 tsp cinnamon powder
1 tsp vanilla powder
1 tsp French lavender sea salt (optional)

Mesh a ripe banana with a fork in a large bowl. Warm up the raw honey, tahini and coconut oil in a pot over low heat until they are just melted. Combine the honey mixture, banana and other ingredients (except lavender salt) in a bowl. Combine well with a spatula and transfer to a prepared silicon baking tray or a container lined with a baking paper. Sprinkle salt evenly on top and chill in the freezer to set. Cut into squares and serve straight from the freezer.

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