Healthy Banana Peanut Butter Fudge

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peanut butter fudgeThere is only one thing I can think of after a stressful day at work. Sweets! fudge, bliss ball, brownie, ice cream.. You name it, my body just calls for sugar. Though you don’t want to go overboard and sit with a dinner spoon and a tub of ice cream because you will end up feeling horrible and guilty afterwards. I try to make healthy snacks and keep in the freezer all the time, which not only helps me with cravings but also makes me feel totally repleted. Fudge is on the menu today 🙂

The first fudge I’ve ever had was back in Margaret river, WA. I walked into a fudge/ sweet shop and they offered a bite size for tasting. OMG it was sickeningly sweet and my stomach couldn’t handle it. I was expecting more like Korean fudge, which is normally made of chest nuts or adzuki beans that are natural ingredients and not-so-sweet. Anyway sadly, I never had any fudge since that experience. I wanted to make a simple and healthy fudge at home. You know making raw desserts can take time from soaking nuts and all that. But this  freezer fudge is not only super quick and easy to make but also decadent and devine.

Only one thing I want to point out is that you need to use a good quality peanut butter. If you are buying at the shops, read the labels before you put it in your basket. Ingredients should be organic peanuts, no added sugar, salt or oil. Alternatively, you can make your own healthy peanut butter using a high speed blender. On another note, the star of this fudge is peanut butter. However, you can simply replace it with other nut butters if you have peanut allergy. Who needs ice cream in hot summer days when you have this beautiful frozen fudge?
peanut butter fudge1Ingredients

Base

1 tbsp flaxmeal
1/2 cup walnuts
1/2 cup dates
1 tsp cacao powder
1/2 tsp cinnamon powder
a pinch of salt
a bit of water

Put all ingredients in a food processor and blend until it comes together. Add a bit of water if the mixture is too dry. Pour the mixture into a prepared tin lined with a cling film or baking paper. Press firmly and evenly and place in freezer while making filling.

Filling

1/2 cup organic peanut butter
1 large ripe banana
2 tbsp coconut butter or coconut oil
1 tbsp raw honey
1 tsp maca powder (optional)
1/2 tsp vanilla powder
a pinch of sea salt

Combine all ingredients in a food processor until smooth. Pour the mixture onto the base and spread evenly with a spatula. Place in the freezer at least 4-5 hours or overnight until set. Cut into little bite sizes and keep in the freezer.

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

Raw Shredded Brussel Sprout Salad with Miso-Tahini Dressing

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Brussel SproutsHow many times do you eat cruciferous vegetables a week? We know vegetables are good for you, but these cruciferous vegetables are super healthy for you. Apparently, you need to eat them 5 days a week to get health benefits. It doesn’t mean you have to chew on cabbage every day. You can choose from broccoli, kale, bok choy, brussel sprouts, kohlrabi and cauliflower. Studies show that glucosinolates in them may reduce the risk of certain cancers and reduce inflammation. Brussels sprouts are shown to have the highest concentration of glucosinolates (104 milligrams per half cup), as well as plenty of anti-inflammatory vitamin K. I like having refreshing raw salads, though feel free to quickly cook in a pan with coconut oil if you prefer that way. Asian-y dressing made of miso, tahini and sesame oil is delish! You want this salad to sit an hour or more before serve so that you get a good harmony of crunchy sweet salad and beautiful dressing.

Ingredients (serves 2)

1 cup of brussel sprouts
1 pear
1 tbsp miso paste
1 tbsp tahini paste
1 tbsp apple cider vinegar
2 tbsp sesame oil
1 tbsp sesame seeds, unhulled and lightly toasted
salt and pepper to taste

Thinly slice brussel sprouts and pear or use a food processor. Simply mix all dressing ingredients in a small bowl. Combine shredded salad and dressing in a large mixing bowl and transfer to a serving plate.

shredded brussel sprouts1

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

Lentil Beet Salad

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My pantry is always stocked up with whole grains like rice, beans and lentils. They are such a staple food for me whatever I decide to make. What I love about whole grains is that not only they taste awesome but also contain important nutrients including vitamins, minerals, protein and fibre. They are complex carbs meaning they break down slowly, leave you feel full longer and provide sustained energy. If you are used to white rice and processed foods, it might take a bit of time for your digestive system to get used to. Try to introduce whole grains gradually into your diet for example mixing half of brown rice with half of white rice, replacing white pasta with whole grain pasta, spreading hummus in your sandwich instead of butter. Soaking and cooking grains helps too. I normally soak grains overnight, then rinse and cook until they are soft and tender. Soaking reduces cooking time, helps to optimise nutrition absorption and makes easy on the digestive system. Once cooked, I then add veggies, nuts, dried fruits or herbs and spices to make it more interesting.
lentil beet saladI used Puy lentils to make this salad today. They are originally from Le Puy in central France and taste quite earthy and sweet. These little guys are a great vegetarian source of protein and rich in iron which most vegetarians are lack of. If you didn’t soak them in advance, you just need to add more water and cook a bit longer. I think it would be also nice to sprinkle some toasted nuts or crumbled goat cheese on top. Enjoy x

Ingredients

1 cup Puy lentils, soaked overnight
1 beetroot
1 carrot
1 tsp smoked paprika
1 tsp cumin
1/2 tsp cayenne pepper
lemon juice from 1/2 lemon
1 tbsp balsamic vinegar
1 tbsp honey or maple syrup
2 tbsp olive oil
salt and pepper to taste

Rinse pre-soaked lentils and cover with cold water in a pot. Bring it up to a boil and simmer over medium heat for 15-20 minutes until cooked. Drain and set aside. Finely chop the green top of beet root and grate beetroot and carrot. Place them in a large mixing bowl along with cooked lentils. In a separate bowl, add all dressing ingredients and mix well. Pour the dressing into the salad and toss to combine. Taste and adjust seasoning. Transfer to a serving bowl/ plate.

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

Black Sesame Loaf

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black sesame loafI was so glad to find a bag of ground black sesame seeds at the Asian grocery today. I think black sesame seeds are nuttier and more fragrant compared to white or brown kinds. These little black guys are an excellent source of copper and a very good source of manganese. They are also a good source of calcium, magnesium, iron, phosphorus, vitamin B1, zinc, molybdenum, selenium, and dietary fiber. So what do these nutrients mean? Eating them helps to lower cholesterol and blood pressure, prevent osteoporosis, migraine and PMS, protect your liver from oxidative damage. Amazing right? They are good for you inside out, as well! Powerful antioxidants and antibacterial properties in them help to nourish and detoxify your skin. So we will all look glowing and dewy after eating them, in theory anyway 🙂

The way I like using them is lightly toast and sprinkle over salads or stir-fries or noodles. Nuttiness and crunchiness brings the dish up to another level. Don’t forget it looks pretty, too. I added ground black sesame seeds in my baking today. A slice or two of this black beauty has become my favourite breakfast and snack. Enjoy x

Ingredients

1/2 cup coconut oil, melted
5 eggs
1/2-3/4 cup coconut sugar
1/4 cup coconut milk
2 cups of almond flour
1/2 cup of black sesame seed powder
1 tsp baking powder
1 tsp baking soda

Gently whisk eggs in a bowl and add melted coconut oil, coconut milk and coconut sugar. Put all other dry ingredients in in a separate bowl and combine well. Add wet mixture into the bowl and combine well. Pour the cake mixture into a prepared loaf tin and bake in the preheated oven (180) for 40-45 minutes until cooked. Let it cool before slicing.

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

Chickpea Tomato Stew

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chickpea tomato stew

I adore a nourishing bowl that is vegetable centric and also full of flavour. This bowl happens to be one of my favorites and on my menu almost every week. When I build a vegetarian or vegan meal either salads or stews, I always combine grains, legumes and vegetables to make it filling and satisfying because a bowl of veggies is just not enough and nutritionally unbalanced. Herbs and spices are a must to kick up the flavour. My favorites are cayenne pepper, smoked paprika, cumin, fennel seeds, za’atar, parsley and coriander. For a texture, you can change your cooking method – raw, grilling, steaming, braising, roasting, stir-frying, etc. Another way is to sprinkle some toasted nuts on top. It makes a meal more appealing and ,of course, adds healthy fat into your diet.

This bowl has nutty chickpeas, salty black olives, colourful vegetables, warm spices and herbs braised in rich tomato sauce. It is an ultimate hearty meal, though it could be nice and refreshing in summer with a slice of toasted bread, too. Enjoy x

Ingredients (serves 2)

1 cup of soaked chickpeas
1 carrot
1/2 white onion
1/2 cup broccoli
1/2 cup cauliflower
8-10 pitted black olives
1 bunch of parsley
1 tomato
1 tbsp coconut oil
1 tbsp tomato paste
1 tsp minced garlic
1 tsp smoked paprika
1 tsp oregano
1/2 tsp cayenne pepper
1-2 cups of water or vegetable stock
salt and pepper to taste

Cover soaked chickpeas with water in a pot and boil over medium heat for 20 minutes until cooked. Drain and set aside. Add coconut oil into a skillet over medium heat. When oil is melted, add chopped vegetables except parsley and spices. Stir with a wooden spoon until vegetables are tender and coated with all spices. Season with salt and pepper. Add cooked chickpeas along with water or stock into a skillet. You can add less or more water depending on how thick you want your stew to be. Bring it up to a boil and simmer for 10-15 minutes or until veggies are cooked for your liking. Stir in chopped parsley before serving. Ladle into a bowl and serve warm as either main or sides.

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