Insun Lee

Home-made Chai Masala

August 17, 2014 2:21 pm \ Leave a Comment \ by Insun

I am a coffee drinker first thing in the morning, otherwise enjoy herbal teas in the afternoon. This fragrant and spicy chai with a dash of milk and a tea spoon of honey is warm and delicious. Not only that, beautiful spices in the tea provide health benefits from their medicinal properties. Chai spices such as cinnamon, cardamom and ginger contains antioxidants and phytochemicals that prevent diabetes and cancers, support our immune system and boost metabolism. Chai tea also offsets sugar-cravings and relieve digestive problems which makes it perfect for an after-meal drink. If you’ve been having a chai tea from cafes, they either bring you one made from sugary powders or a teabag. But, trust me, making at home tastes heaps better, is healthier and is such a rewarding experience.
Ingredients

2 star anise powder
2 tsp ginger powder
1-2 tsp ground black pepper
1 tsp ground cardamom
1 tsp ground cinnamon
1/2 tsp nutmeg
1/2 tsp clove powder

1 black teabag
1/2 cup milk
1/2 cup water
1 tsp raw honey

Mix all spices together to make a chai mix. Brew black tea in 1/2 cup of hot water in a mug. Pour the black tea and 1/2 cup of milk into a small saucepan or milk pan. Gently heat the milk over low heat, stirring occasionally. Add 1 tsp of chai mix and 1 tsp of honey. When the milk comes to boil, turn off the heat and allow to steep for a few minutes. Strain into a cup and enjoy whilst hot. You can store the rest of chai mix in an air-tight container for later use. It is also wonderful adding into a plunger coffee or sprinkling over your coffee.

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

Pineapple Avocado Salsa

August 15, 2014 6:45 pm \ Leave a Comment \ by Insun

I found a gorgeous Australian grown pineapple at the farmer’s markets today. I’m not a huge fan of sweet tropical fruits on its own though I like adding into my salads or making salsas for a sweet, tangy and zingy flavour. Beautiful and refreshing with seafood and white meat! Please find fresh pineapple for this recipe, not canned ones, for a punch of tropical flavour and yes, better nutrition!

Fresh pineapple contains enzyme in the centre, called bromelain, that helps to break down protein, thus helps with digestion and has anti-inflammatory properties for joint pain and arthritis. Pineapple is also a source of important vitamins and minerals such as thiamin, riboflavin, vitamin B-6, folate, pantothenic acid, magnesium, manganese and potassium and antioxidants and polyphenols. Great for beautiful silky skin, antiageing, strong immune system and energy production. Water and fibre content in pineapples also promotes a healthy digestive tract and regularity if you suffer from constipation.
Ingredients (serves 2)

1/2 pineapple
1/2 avocado
1/2 red capcicum
1/2 green capsicum
1/4 onion
1/3 Lebanese cucumber
a bunch of herb of your choice e.g. basil, mint, coriander, parsley

For dressing
2 tbsp e.v.o.o
1 tbsp apple cider vinegar
1/2 tbsp coconut amino sauce or tamari
1 tsp raw honey
1/2 tsp ginger
1/2 tsp sumac
a squeeze of 1/2 lime or lemon
a touch of cayenne pepper (optional)
salt and pepper to taste

Dice all ingredients and put in a large bowl. Mix all the dressing ingredients in a separate small bowl and then pour into the salsa. Toss to combine and let it sit for 30 mins or more in the fridge before serve.

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

GF Zucchini Carrot Bread

August 13, 2014 9:57 pm \ Leave a Comment \ by Insun

Chickpea flour is readily available in health food shops, along with Indian, Italian and French grocers. It is also known as besan, chana flour, gram flour, cici flour and garbanzo bean flour. A good news is it is totally gluten-free and a fantastic substitute for wheat flour. Not done yet! Nutritionally better, as well. It has fewer calories and carbs than either whole-wheat or all-purpose white flour, yet it’s a better source of protein. Chickpea flour has double the amount of protein than whole-wheat flour and six times more than all-purpose flour. It’s an excellent source of folate, containing seven times more folate than whole-wheat flour. It even has more folate than enriched all-purpose flour. It also provides vitamin B-6, iron, magnesium and potassium. Only downfall of using chickpea flour is that cake or bread gets quite dense and it can leave a pasty taste when undercooked. So to solve that problem, I like mixing up with coconut flour or almond flour and slightly overcook to be safe. I added grated carrots and zucchini in this recipe to make the light savoury bread and served with a cashew cream cheese. It is great for on-the-go breakfast and afternoon snack.

Ingredients

3/4 chickpea flour
1/2 coconut flour
3 eggs
1/2 cup natural yogurt
1 cup grated carrot
1 cup zucchini noodles
1 tbsp nutritional yeast
1 tsp vanilla extract
1 tsp cinnamon
1/2 tsp nutmeg
1/2 tsp baking soda
1/2 tsp Himalayan salt

Lightly beat eggs in a large bowl. Add yogurt and whisk again. Add all other ingredients into a bowl and stir well to combine. Pour the mixture into a baking tin and bake in the preheated oven (180) for 45-50 minutes until cooked. Take it out of the oven and let it cook in a tin. Serve with cashew cream cheese.

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

Raw Chai Spiced Buckwheat Porridge

August 9, 2014 4:39 pm \ Leave a Comment \ by Insun

If you are stuck with same breakfast everyday, I strongly recommend making this nourishing and energising recipe. Raw buckwheat porridge seems to be so popular among healthy foodies on the web at the moment. It is super easy and quick to make, which is very important in busy mornings. All you need to do is rinse the soaked buckwheat and whiz up in your blender with other ingredients. It is also tasty and nutritious all thanks to gluten-free buckwheat.

Buckwheat offers many good health benefits – easily digestible protein, rich dietary fibre, antioxidants such as rutin, vitamin B complex, minerals like copper and magnesium. It is a good source of energy, low GI, grain-free, gluten-free and really easy on your digestion. What not to love about these little beauty! I used coconut cream for a rich tropical flavour and chai spice for a spicy and pungent goodness. Beautiful ingredients in chai (cinnamon, cardamom, star anise, black pepper, fennel, clove and nutmeg) are rich in antioxidants and vitalising, great for the first thing in the morning. I make a jar of chai spice and use for tea, coffee, porridge and baking. This porridge or smoothie (if you make it thinner) can last well in the fridge, so you can make ahead and even take it to work or gym if you like.

Ingredients (makes 2 servings)

1/2 cup raw buckwheat groats, soaked overnight
2 tbsp coconut cream
1 tbsp raw honey or any sweetener of your choice
1/2 tsp chai spice
1 tsp bee pollen

Soak buckwheat in water overnight. Rinse and drain next morning. Put buckwheat, coconut cream, honey and chai spice in a blender and process until smooth. Add a bit of water if too thick. Taste and adjust sweetness. Pour into bowls and garnish with bee pollen. You can also top with fresh fruits, toasted nuts, dried fruits, cacao nibs or superfood powder, whichever you fancy 🙂

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

Photography in Europe

August 8, 2014 6:00 pm \ Leave a Comment \ by Insun

Here are more photos I want to share with you from my Europe trip.
europe6 My favorite part of travelling is taking strolls through an old ancient town with cute little lane ways and endless amazing views..sometimes I cannot find any words to describe such beauty. I also love going to churches and cathedrals although I’m not religious. The sound of bells from church draws my attention and I’m already locating myself to where it comes from. The fine art paintings, sculptures and architecture in there are so inspiring and admiring.Isn’t that amazing how the images bring me all the vivid memories as if I’m right there and can feel the warmth from the sunshine, hear street musicians and smell beautiful coffee from local cafes. Travel does that to us. Something magical! Enjoy every moment of your journey through life. Embrace the uncertainty of what tomorrow will bring. Try to squeeze in little holidays in your life. It doesn’t matter how far you go, how long or with whom. Don’t worry about phone calls, emails, Facebook, etc. Enjoy the moments. Stillness. Quietness. Focus on yourself. Make it happen 🙂