BUCKWHEAT - the often forgotten nutrient packed alternative! Trendy smoothie bowls may sometimes have a sprinkle of activated buckwheat as a crunchy garnish (activated buckwheat groats may be referred to as 'bukinis'). It is quite easy to activate it, and it can be eaten plain or coated for a flavour/nutrient boost. Below I have made a 'caramel' and a 'choc-caramel' bukinis for family(requested!).
How can it be used:
Buckwheat can simply be used other traditional ways too: cooked up as a porridge or nutrient booster when added to soups or stews or tossed cooked with various other ingredients as a main dish. Roasted buckwheat or Kasha is a popular dish(can be cooked with pasta bows, sauteed onions, garlic and seasonings). Another dish I've tried was chopped protein of choice(eg chicken), peas, pumpkin seeds, sunflower seeds, spring onions and cooked cooled buckwheat as a salad meal. Buckwheat is also popular as a flour - for pancakes or French-style crepes with sweet fruit or...
These are great as a starter, part of a light meal with a big salad, a snack to take to work or to nibble on during an outing or day trip. A recipe that can be adapted to use seasonal veggies, pimp it with chilli, coriander, add cooked beans or lentils, use one of the egg substitutes for vegan option. They can be served with a dip like tzaziki or a blob of ricotta, cracked pepper and squeeze of lemon.
1 large zucchini, grated and squeeze out moisture
1 cup carrot, grated (2 medium)
1 head of broccoli, chopped finely
3 eggs or egg substitute, whisked
1/3 cup wholegrain flour or flour of choice
1 cup of grated mozzarella(or tofu to bind)
handful of fresh chives
handful of flat leaf parsley
Mix eggs and flour then add veggies and mix thoroughly.
Stir through cheese and herbs.
Press soup-spoon size balls together and add to a medium heat pan(if non-stick try dry-frying, or add a small amount of olive oil).
Fresh Middle Eastern tonight! 😍Homemade 🍃Herb 💚Falafel💚 )cooked on the BBQ, crispy on the outside, fluffy and light on the inside, and sooo flavorsome (made the mix yesterday, served with our garden 💚❤️salsa( red capsicum, red onion, cucumber, lots of our tomatoes, lots of our mint, parsley, chives and our lemon juice, steamed quinoa, dollop of yoghurt(Coconut) pimped with our garlic, mint and chives 😊🌱
Traditional Middle Eastern falafel are created with chickpeas or fava beans, processed and flavoured with herbs and spices, then rolled into balls and fried until crisp and golden.
Firstly the base can be either chickpea or fava bean, depending the origin. We had a mixture of both!
We picked big bunches of fresh flat-leaf parsley, mint and coriander from the garden. You can buy various dried falafel mixtures as a shortcut if pressed for time(supermarkets have brands like Kings or NSM or Orgran) - just pimp them with fresh garlic and herbs!
Folate = NATURAL naturally occurring, active forms of vitamin B9, found in foods, ready for use! Folic Acid = SYNTHETIC, non-active, needs to be converted(see above) so our bodies can use it! Some people cannot convert it or do not convert it effectively, so the natural form or activated fomr is better for them.
What is folate and why do we need it?
Folate (or Vitamin B9) is an essential nutrient required to support daily functioning and development of body cells, tissue and whole body systems, including DNA/RNA synthesis, repair and methylation. During pregnancy the rapid cell division of the growing baby and foetal neural tube formation, haematopoiesis(new blood cell growth) and maternal health during pregnancy folate is critical (start taking 1 month pre-conception and during te pregnancy). Another important beneficial role of folate is helping to lower damaging homocysteine levels.
The other batch of #proteinballs homegrown alkalising lemons, zest and juice, coconut, cashews ( or macadamias, pictured), coconut oil, maple syrup, stevia liquid with vanilla #worldveganday #citrus #fresh #tangy #raw#snackattack
1 cup raw cashews or macadamia nuts (pictured here)
1 cup organic desiccated or shredded coconut(check no preservative)
zest of one large lemon
juice of half a lemon
1 teaspoon Baobab powder(lboost of vitamin C)
1/2 teaspoon real vanilla extract or seeds
pinch of Himalayan salt
2 tablespoon organic maple syrup/ dark agave/ rice syrup/ raw honey(or could use stevia or xylitol but need to adjust liquids)
extra desiccated/shredded coconut for rolling
1. Place the ingredients into a food processor as listed above and blend until the mixture begons to stick together but not too fine(some texture helps the ingredients stick together better).
2. Use your hands to shape the mixture into balls. Roll the balls in the extra...
Snack well! 😘Made two batches of protein balls for the week 😊😊Handy to have a container in the fridge for quick snack or treat 💚👌cacao, almond and hazelnut, coconut ( and if I lived anywhere but Aus/NZ I'd suggest nourishing hemp seeds too) #proteinballs #almond #hemp #coconut#cacaobutter
1 cup nuts of choice to grind( I used almonds and hazelnuts, or ground if on hand)
2/3 cup nut butter(I had homemade almond this week, but cashew or hazelnut works, even ABC(Almond Brazil Cashew mix)
1 cup rolled oats( or substitute with quinoa or millet flakes if wanting GF)
1/2 cup cacao
1 tbsp protein powder(pea or ricebran good, can also use Maca instead also! I used 2 tbsp hemp seeds, as for my own consumption!)
pinch Himalayan salt,
2 tbsp organic agave/ real maple/ rice bran syrup/ raw honey
Experimenting again…I’ve been adapting some recipes, substituting nutrient poor ingredients for nutrient-rich, health giving alternatives that result in a satisfying treat! I’ve looked at a traditional Apple Muffin recipe(refined bleached wheat flour, lots of dairy, refine sugar etc. and swapping for alternative ingredients). This can be hit and miss and take a couple of batches to get ratios and portions right, and to suit majority taste preferences – but persevere!!
I also wanted to use up a few things sitting in the cupboard to clear some space and save wasting them…
Now I was aiming for dairy free, low GI, being high fibre(complex carbohydrates), high protein and low sugar. Apple cinnamon chia muffins( 2cups of regular flour substituted with hazelnut meal, pumpkin seed meal and oatbran with 1/2 cup flour). Swapped 1 cup of yoghurt with 1/4 cup chia seeds stirred into and left to soak for 10 minutes in 1 1/...
Nearly everyone loves chocolate, and raspberries add a delicious freshness and colour to a chocolate treat!
Like carrot cake or zucchini choc chip cookies, adding beetroot into these muffins adds moisture and a nourishing nutrient boost, plus it is well disguised by the cocoa, vanilla and cinnamon. Hazelnut meal adds protein and is substituted for a portion of the original recipe flour(could substitute all flour and add baking powder as a raising agent).
250g Love Beets baby beetroots( or 250g cooked beetroot, skins removed)
1/2 cup organic pure maple syrup, plus OPTIONAL add extra Stevia liquid to sweeten to taste
1 teaspoon pure vanilla powder or real vanilla extract
1 cup organic Self Raising Flour(I use Kialla, or substitute all nut meal and add baking powder for grain free!)
1/2 cup hazelnut or almond meal(grind nuts finely, fresh if possible)
1/2 cup Organic Raw Cacao
1/2 teaspoon cinnamon powder
1/2 cup unrefined organic coconut oil
1/2 cup organic coconut...
A number of ingredients in your fridge or cupboard can be substituted for the egg in recipes.
Substitutes need be able to serve the purpose or function the egg serves in the recipe:
• Important as binders (holding the other ingredients together)
• Important as leavening agents (providing lift, lightness and affecting texture)
• Or you may even leave out the egg altogether without much difference to the end product!
Baking egg substitutes
In baking for leavening, or lightness can be tricvker than if the egg is acting as a binder. The amount of egg in the recipe is important.
When a recipe needs three or more eggs, then the eggs are vital and the essential ingredient alternative needs to found to deliver a similar lift!
If acting as a binder in baking, such as in pancakes and biscuits then try removing the egg with no substitute, especially if only one egg recipe, but replace the lost liquid portion with a tablespoon or two of additional liquid with a suitable milk alternati...