Banana Muffins

eggs2I bought a few bananas a few days ago and kept in a fruit bowl with green apples >.< My mistake..I realised this morning they had black spots all over – ripened too quick!

To keep bananas fresh for longer, you can

  • pull bananas apart from the bunch: apparently they stay yellow longer when stored apart.
  • cover ends of the bunches with aluminum foil or plastic wrap: bananas like many fruits release ethylene gas at the stem naturally which browns and ripens fruits.
  • keep them in a warm location, not in the fridge.

Having bananas on daily basis has an array of health benefits.

  • assists in weight loss because it’s naturally sweet and so curb your sweet tooth. Great morning or afternoon snack!
  • helps with digestion and bowel regularity. Pectin in bananas aids digestion and also insoluble fibre travels through digestive tracts and sweeps off all waste.
  • supports your heart function. Bananas help to sustain blood sugar and lower blood pressure because they are high in potassium and low in salt.
  • makes you happy because of the natural mood enhancer tryptophan.
  • Did you know? You can also use inside of banana skin to polish your leather shoes or handbag too. Nothing gets wasted!

Banana muffinThey are so good for you. Though, personally I’m not a big fan of sweet fruits like ripe bananas, well most tropical fruits. So I decided to use them to make some banana muffins. Ripe bananas create beautiful sweetness in muffins and bread. I mashed one ripe banana with a fork and added one egg, 1 heap spoon of honey, 150g spelt flour, 1tsp baking powder, 1tsp of cinnamon powder and a pinch of Himalayan salt. Ah, I also grounded toasted hazelnuts and almonds and mixed through for more nuttiness and crunchiness. Then put them in 4 muffin cups and baked in the preheated oven (180) for about 30 minutes. Cool them down and enjoy!

Dinner with Friends

Nibbles
Happy CNY! Normally CNY is a pretty big national holiday in Korea. Everyone gets together and indulge themselves with healthy festive foods. I didn’t use to like being called to the kitchen by my mum and aunties, which meant no playing but working. They made me open the jars of spices and sauces when they needed extra hands. We all had to sit around and make hundreds of dumplings which I was not good at and very slow. After hours of cooking, a big table full of nice food and drinks was for guys. Kids had a small table set-up next to it with less food because adults and kids don’t sit together in old days. I understand now, though, kids are messy eaters and noisy. Then of course these lucky guys just eat and leave. More work for women who didn’t even eat a proper meal because they were busy replacing the empty plates for new ones and feeding kids. I felt sorry for my mum and aunties on CNY after seeing how much physical work they actually do for a family gathering. Having said that they didn’t seem to mind at all, a lot of giggling and chit-chats happening in the kitchen. It was all about cooking with love! Oh good memories 🙂 I think some families don’t do this kind of big gatherings any more nowadays because they are busy with their life or rather want to go on overseas holiday. But really, family comes first, nothing more important than that. I would love to be back home for CNY which unfortunately I haven’t done for almost 10 years since I’m living far away from my family. So this year I’ve decided to invite some of my friends and their partners over for dinner to celebrate CNY and have a feast. Bring back my spirit of feeding “the family”!

entree
Entree

– Creamed spinach& artichoke on tea bread
– Pork buns
– Mango salsa in wonton cups
– Caramelised pear and onion crostini

pork-main
Main
– Black tea braised pork on rice
– Crispy potato with thyme and broccoli salad with blue cheese and mustard vinaigrette
– Caramelised carrot, dates, orange & quinoa salad with pomegranate dressing

panna cotta
Dessert
– Lemon panna cotta in a tea cup with home-made sesame honey comb

I wish you all an amazing, prosperous and peaceful 2014 x

My Weekend Lunch

Tofu lunch

My weekend comfort food is tofu just by itself. I know some people will frown on me, but I don’t care I like them so much. What I’m about to write is the reason why I try to indulge myself with tofu only on the weekend. I’ve written health benefits of having soy in blog before. I don’t want to confuse you, however, there are some bad news. There is some evidence showing that isoflavones in soy can interfere with your endocrine system and hormone balance. It can possibly reduce fertility in women, contribute to premature puberty, link to some cancers when consumed in large amounts. Don’t worry I’m not talking about fresh tofu and the fermented ones like miso, tempeh and tamari. I am talking about more packaged and processed soy products that you consume even without knowing such as protein bars, cereals, soy milk, vegan substitute products, etc. These bad guys have high phytic acid which can interfere with mineral absorption. The bottom line is that soy has a good source of plant-based protein and fibre. So enjoy in moderation and avoid processed soy products.

My lunch was steamed tofu and bok choy with home-made chili capsicum chutney. It looks seriously red and spicy, but the sweetness from red capsicum actually calms down the heat of the chillies. I made a big batch and put it in a sterilised jar which can last up to weeks. You can adjust how hot you want your chutney to be. My ingredients are red capsicum, birds eye chillies ( I used five!!!), garlic, ginger, maple syrup, cinnamon powder, ground nutmeg, coconut oil and balsamic vinegar. I could use some more cayenne pepper for a challenge >.< You need to cook them until all ingredients are softened and sticky. Then whiz up in a food processor. I left all the skin of chillies and capsicum for a source of fibre, but get rid of them if you don’t like that texture. This chutney comes really handy for me as a chilli lover. A great addition to melted cheese, warm soup, steak for Daniel, stir-fry, or even on raw veggie sticks. Enjoy x

Lamb Bulgogi and Quinoa Stuffed Capsicum

Stuffed capsicum

Bulgogi is marinated thinly sliced beef dish, one of the popular Korean foods. Beef should be tender and melting in your mouth. Basic marinade is soy sauce, garlic, ginger, chilli, onion and sesame oil, but everyone has their own twist on the marinade in Korea that makes the Bulgogi flavour different  from house to house. My mum’s secret weapon is using purée of acidic fruits which breaks down meat protein and therefore makes it tender when cooked. It also helps to balance sweet and sour. Normally kiwi fruit, Asian nashi pear, apple or pineapple works well. You need to make sure you don’t leave meat in the marinade too long otherwise it will end up all mushy.

I don’t usually cook lamb because of strong smell of it, but this lamb Bulgogi was not too bad actually. I’m surprised it tasted as nice and tender as traditional beef Bulgogi. To make Bulgogi you need thin slices of meat either beef or lamb. If you cannot find in the supermarket, go down to your local friendly butcher. They can help you with that. Marinade meat for an hour or two. Cook in a frying pan in high heat. It’s thin marinated meat so shouldn’t take long to cook. My tip is not to crowd the pan otherwise temperature drops down and the beautiful juice all comes out of the meat. Quickly stir-fry and serve with sesame seeds on top. I served Bulgogi with a stuffed capsicum and red cabbage sauerkraut. I cooked half cup of quinoa with turmeric and mint first. Then put it in the halved red capsicum and cook in the preheated oven (180) for 20 minutes until capsicum is tender. I topped with cottage cheese and roasted pepitas. It was very tasty and well-balanced flavours – sweetness from roasted capsicum, nuttiness from quinoa and pepitas, and creaminess from cottage cheese. Delicieux!

Roasted Pepitas

Roasted pepitas

A delicious healthy snack is here – spicy roasted pepitas! I like sprinkling nuts in my salads for a nice crunch and nutty flavour. I’ve been using raw hulled pepitas so far. But OMG! after I toasted pepitas in the oven today, I’m definitely going to use roasted ones from now on. It is so addictive I cannot stop snacking on them.

Pepitas are amazing because…
– they are high in magnesium good for your blood pressure and heart
– zinc in pepitas supports your immune system, sleep, mood, eye and skin health, insulin regulation and male sexual function
– they are one of the best sources of plant-based omega-3 fats
– healthy fats, antioxidants and fibres in them may provide benefits for your heart and liver health
– pepitas are rich in tryptophan which converts to serotonin, which in turn converts to melatonin “sleep hormone”. Eating pepitas before bed may help with a better night’s sleep.
– their anti-inflammatory effects may help with arthritis

I coated raw hulled pepitas with cinnamon, cayenne pepper, smoked paprika, maple syrup, coconut oil and Himalayan salt in a mixing bowl. Then spread well on baking paper in a single layer. Roast in the preheated oven (170-180) for 10-15 minutes or until browned. Stir them every 5 minutes because spices can burn. Let cool before transferring into the jar. You can use any spices or sauce of your choice  for example tamari, chili and lime, cacao powder, curry powder, honey and ginger, etc. It is super easy to make, a great snack (beer snack?) as well as beautiful addition to your salad. Seriously good 🙂