Insun Lee

Mussel Corn Chowder with Saffron

August 7, 2014 5:03 pm \ Leave a Comment \ by Insun

I love having a heart-warming soup in cool weather. When I went to America with my mum a couple of years ago, it was the first time we tried a seafood chowder in the fish market. Prawns, mussels, crab meat, all the fresh seafood in a giant pot! We couldn’t resist to get a bowl to share. It was so fresh, sweet and creamy, a perfect afternoon snack in chilly winter. Chowder is normally a thick cream-based soup, but I decided to use coconut milk instead for more coconut flavour and healthy fat. Mussels contain high levels of EPA and DHA which is healthy fats improving your brain function and reducing inflammation. It’s also a good source of protein, vitamins and minerals, such as vitamin B12, selenium, zinc, iron and folic acid. Turmeric and saffron in this soup is a powerful antioxidant, natural anti-inflammatory, digestion aid and immune booster. This is a real comforting food with full of goodness and flavour.

Ingredients

1 cup of cooked mussels
2 ears of corn husked
1 onion chopped
4 cloves of garlic
1 tsp of coconut oil
1 tomato deseeded and chopped
1 stalk of celery chopped
1 cup of coconut milk
1/2 cup of stock or water
1 bay leaf
1 tsp of turmeric
a pinch of saffron threads
salt and pepper to taste
1 tsp of olive oil

Cook onion and garlic with coconut oil in a pot until cooked. Add other vegetables in and stir until the veggies are cooked al dente. Pour coconut milk and water into a pot and add cooked mussels, bay leaf, turmeric and saffron. Simmer for 10-15 minutes with a lid on. Season with salt and pepper in the last minute. Ladle the soup into a serving bowl and drizzle olive oil. You can serve the chowder immediately but I find letting it sit for a bit can enhance the flavour.

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

Black Bean and Quinoa Salad

August 5, 2014 5:39 pm \ Leave a Comment \ by Insun

I’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.

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

Spiced Pumpkin Muffins

August 4, 2014 1:23 pm \ Leave a Comment \ by Insun

We are all on a mission to incorporate more vegetables in your diet. Why is it so hard to squeeze in 5 servings of veggies everyday? Lunch and dinner is easier when you choose fresh salads or stir-fry or soup. Then what about breakfast? Are you rushing out with a slice of toast or none? I like making savoury goods for breakfast. The fun part is to experiment with a variety of different vegetables such as parsnip, zucchini, carrot, kale and beets. These muffins are well balanced with sweet pumpkin and beautiful spices. Seed toppings add not only crunchiness and nutty flavour but also extra nutrition. Pumpkin seeds contain high omega 3 and vital minerals like magnesium for your heart, zinc for men’s prostate health, iron for blood building and tryptophan for good night sleep. So enjoy baking, eat well and stay healthy x

Ingredients (makes 6)

1 cup of self-raising flour
1/2 tsp baking powder
1/4 baking soda
1 tsp cinnamon powder
1/2 tsp nutmeg
1/2 tsp ginger
1/4 tsp all spice
1 tsp Himalayan salt
1 cup pumpkin puree (peeled, chopped, steamed and meshed)
1/2 cup milk of your choice (adjust depending on your mixture)
2 tbsp coconut oil, melted
2 tbsp raw honey (add more if you want sweet muffins)
pumpkin seeds and sunflower seeds for a sprinkle

Preheat the oven to 180 and line your muffin tin with a baking paper. Add all dry ingredients in a large bowl and mix together. In a separate bowl, combine meshed pumpkin, milk, melted coconut oil and honey. Pour the pumpkin mixture into the dry mixture and combine well with a spatula until all incorporated. You might need to add more or less milk depending on your pumpkin mixture. Spoon the batter into the muffin tin about 2/3 full and sprinkle pumpkin and sunflower seeds on top. Place in the oven for 30 minutes or until cooked. Take it out of the oven and let it rest in a tin for 5 minutes then cool on a rack.

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

Overnight Oats In A Jar

August 2, 2014 7:23 pm \ Leave a Comment \ by Insun

Simple, 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.

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

August 1, 2014 4:19 pm \ Leave a Comment \ by Insun

I 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!
Ingredients (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.