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

Super Healthy Coconut Crunch

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coconut crunch
I’m so excited I came across this new ingredient for my gluten-free baking. It is organic coconut crunch! As good as it sounds, coconut crunch is naturally high in fibre, vitamins and minerals and a great source of iron for vegetarians. So what is it? After the extra virgin coconut oil has been extracted, the coconut flesh is then air-dried and processed to grounds with no bleaching, preservatives or additives. I’m glad nothing is wasted! It retains its natural brownish colour, nutty coconut taste and crunch texture, perfect for baking coconut cookies, fruit crumbles, cakes, etc. I purchased online but I’m sure you can find them in local health food shops, too.

These cookies are for everyone to enjoy. For the better health, I used the amazing chia seeds to replace eggs. Coconut oil and coconut palm sugar is used instead of butter and refined sugar. Nutty tahini and a hint of Himalayan salt is also going to add a richness and satiety, you will never miss a store-bought sugary cookies ever again. On top of that, it is embarrassingly easy and quick to make when all ingredients are ready in your pantry. Be responsible cause I know you cannot stop after just one x

Ingredients (x6-7 cookies)

Strongly brewed espresso
15g chia seeds
50g coconut sugar
50g coconut crunch
50g brown rice flour
1 tbsp tahini
1 tbsp coconut oil, melted
a pinch of Himalayan salt

Place all ingredients in a large bowl and stir to combine with a spatula. Set aside for 5-10 minutes until chia seeds swell up and coconut crunch/ flour absorb all moisture. Spoon a cookie batter onto a lined baking paper and gently press with the back of spoon into rounds. Bake in the oven for 20 minutes or until golden. Let it cool completely and enjoy with a cup of tea or coffee.

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

Goji Chia Jam

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Goji chia jam If you want your jam to be sugar-free, raw, rich in EFA’S, dietary fibre, full of antioxidants, essential vitamins and minerals, this is the recipe for you. Perfect on a slice of bread, mixed in with natural yoghurt or as topping on morning breakfast bowl. It is super healthy, naturally sweet and nourishes you from inside out. My mum used to make a tea out of it together with cinnamon and honey, perfect in winter when I get a cold because goji berries are high in vitamin C and boost your immune system. This amazing fruit has all essential amino acids, high concentration of protein, great for vegetarians. On top of that, it is naturally anti-inflammatory, anti-bacterial and anti-fungal. So eat more of these guys!
Goji chia jam1Ingredients

100g goji berries
20g chia seeds
1 tbsp raw honey
1 tsp vanilla powder
zest and juice from one orange
water to soak goji berries

Soak goji berries for an hour. Place soaked goji berries, chia seeds, honey, vanilla powder, zest and juice from orange in a food processor. Blend until you get a jam consistency. Taste and adjust sweetness. Transfer to a glass jar and keep refrigerated. If you don’t like a taste of goji berries, you can add blue berries or raspberries into this.

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

GF Blueberry Coconut Pancakes

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coconut pancakesHere is a perfect weekend breakfast for you. It is gluten-free, grain-free, wheat-free, and sugar-free. Can you believe the pancakes are this good for you? You don’t have to feel guilty having sweet pancakes in the morning. I used yogurt made of goat milk (better for your digestion if you are sensitive to dairy), blueberries and Canadian maple syrup for topping, but add any of your favorite fruits, sweetener, nuts or dried fruits on top.

Do you have a jar of coconut oil in your pantry? I hope so. I used to use olive oil and canola oil for cooking, but all I have now is coconut oil for cooking and e.v.o.o for salad dressing. When I started studying nutrition, my eyes almost popped out when I looked at the fat components of different types of oils. OMG! coconut oil has 90% saturated fat! It must be bad for you, right? We are all brainwashed by the media saying “saturated fat is bad for you” and we are driven to buy “low-fat” “no-fat” products. The answer is actually No.

Coconut oil is made up of medium chain fatty acids which is more stable on heat, light and oxygen compared to long chain fatty acids in olive oil. When you heat up the olive oil in a pan, for example, you are exposing the oil to heat, light and oxygen. The structure of the long chain fatty acids then get unstable and oxidated, which will put our body under stress when eaten. The major saturated fatty acid in coconut oil is lauric acid, which is believed to increase the total/HDL (good cholesterol) ratio. Other health benefits of coconut oil include hair and skin care, weight loss, increased immunity, better digestion and metabolism. Don’t get me wrong. I’m not saying you all need to throw away other oils and buy coconut oil. What I do and believe is use coconut oil or ghee in cooking and using high heat. Oother types such as olive oil, flaxseed oil, avocado oil and macadamia oil are best unheated in sauce or salad dressing. Keep all oils away from UV and heat as much as you can, as well. If you have any other opinions or suggestions on oil, feel free to comment below to share 🙂

The health benefits of coconut oil include hair care, skin care, stress relief, maintaining cholesterol levels, weight loss, increased immunity, proper digestion and metabolism, relief from kidney problems, heart diseases, high blood pressure, diabetes, HIV and cancer, dental care, and bone strength. – See more at: http://scepticalnutritionist.com.au/?p=844#sthash.jvLFUmsi.dpuf

Ingredients (serves 2)

1/4 cup coconut flour
2 eggs
1/2 cup coconut milk or yogurt
1/2 tsp vanilla bean powder
1/4 tsp baking soda
a pinch of Himalayan salt
2 tbsp coconut oil
yogurt, blueberries and maple syrup to serve

Add all pancake ingredients in a large bowl and whisk to combine. Let it sit for 5 minutes so that the coconut flour absorbs all liquid. Heat coconut oil in a non-stick pan over medium heat. Spoon the batter into a pan and cook the pancakes 1-2 minutes each side until golden brown. It is easier to keep them small and carefully flip with a spatula. Serve warm with thick yogurt, blueberries and maple syrup on top.
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Posted in: Breakfast, Gluten Free, My recipes, Snack, Vegetarian