My wish for you is to Live Better, Strive Harder, Be Bolder, Dream Bigger, Climb Higher and Seek Greater.
My vision is to help people create food that is delicious, easy to make and high in nutrition, so that food once more becomes a vehicle to fuel your body, mind and soul.
‘’When pure sincerity forms within, it is outwardly realized in other people’s hearts’ – Lao Tzu
This cookie is a spiced version of an oatmeal and raisin cookie. I’m using golden raisins, cinnamon, turmeric, pepper, ginger and cardamom. The banana and almond butter act as a binder and give added richness and sweetness.
It’s can be used as a healthy breakfast biscuit as it is practically spiced cookie granola.
The seeds and oats are grounding and provide healthy nutrients and omegas. Feel free to switch in your own spice mix and seed mix. I’m in love with Hemp seeds at the moment so don’t be suprized to see it in multiple recipes.
Ingredients
1/2 cup ground almonds
1 cups organic gluten free oats
¼ cup hemp seeds
¼ cup pumpkin seeds
¼ cup sesame seeds
1 cup desiccated coconut
¼ tsp. salt
1 tsp. garam masala
1 tsp. cinnamon
2 tsp. ground ginger
½ tsp. ground black pepper
1 tsp. ground turmeric
1 tsp. baking powder
1/2 cup golden raisins
1 ripe banana mashed
1/3 cup maple syrup
1/2 cup melted coconut oil
2 tbsp. almond butter
Method
Pre-heat your oven to 350F
Mix all the dry ingredients in a large bowl
Mix all the wet ingredients in a large bowl
Add the wet ingredients to the dry and mix really well to combine everything.
Shape the mix into balls and pop them onto a lined baking tray
Bake for 30-35 minutes or until starting to brown
Let cool and serve with a cup of tea or cardamom milk
This quote comes from Eoin Finn, a pro surfer who is talking about his recommended form in both surfing and yoga. It is common to think that in both of these art forms you need to hold your body in perfect forms. However, this rigidity can be harmful, as you focus on the form, versus being present in the body.
When Eoin cues students to fold forward from the hips, he tells them to ‘let their heads get heavy on their spines and free the arms to dangle side to side like seaweed undulating in an ocean current’. ‘When we relax our body and mind we can feel the rhythms of our energy body and we release stiffness, tension and stress. This opens us up to a deep experience of presence and bliss.’
This Miso Soup uses three types of seaweed. Seaweed is the most nutritious food on earth. It’s has 14-200x the amount of minerals/vitamins of land vegetables – iodine, magnesium, calcium, phosphorus, vitamin A, C, E and B12. (B12 is a nutrient of concern for most people, and seaweed is a great way to add more into your diet). Miso is an excellent source of easily digestible protein and is rich in live enzymes that promote bowel health. In Chinese medicine, shiitake are thought to boost health and longevity, as well as improve circulation.
This soup is both deeply comforting, nutritious and has umami. It can be adapted by using as a ramen base and adding noodles, thinned down and used as broth or just eating as in as dinner. It comes from one on my culinary school teachers, who teaches not just through theory, but by his actions. Nurturing us through food and support.
Recipe:
2 Tbsp. Sesame oil
1 Onion, sauté slice
1 Carrot, half-moon slice
2 ribs Celery, diagonal slice
10 Shiitake mushrooms, sliced
8 cloves garlic, thinly sliced
1 4*4 inches Kombu
1 tsp. Sea Salt
1/4 cup Wakame, soaked
1/4 cup Arame, soaked
8 cups water/stock
1/2 lb Tofu, small dice
1 cup White Miso
2 scallions, diagonal slice
Method:
Heat oil in a gallon pot. Add onion, garlic, carrot, celery, shiitakes, garlic, kombu and salt. Sweat for 15 minutes on a low heat, stirred occasionally
Add wakame and arame, continue to sweat for 10 minutes
Add 6 cups of water, bring soup to a simmer for another 15 minutes. Add tofu.
Turn off heat and let broth stand for 5 minutes. Remove kombu.
Temper miso by adding 2 cups of water/broth to the miso and whisking. Add to the soup.
‘At birth we are red-faced, round, intense, pure. The crimson fire of universal consciousness burns in us. Gradually, however, we are devoured by our parents, gulped by schools, chewed up by peers, swallowed by social institutions, wolfed by bad habits, and gnawed by age; and by that time we have been digested, cow style, in those six stomachs, we emerge a single disgusting shade of brown. The lesson of the beet, then, is this: hold on to your divine blush, your innate rosy magic, or end up brown. Once you’re brown, you’ll find that you’re blue. As blue as indigo. And you know what that means, Indigo. Indigoing. Indigone.’ Tom Robbins
There are many quotes about Beets. Many are from plays based in ancient Rome, where the Beetroot was considered an aphrodisiac. The quote above is a little less explicit in nature and speaks more to the circle of life and within that to the topic of transformation. There are many experiences that make up our journey of transformation and whilst we are in those experiences, we often feel anxious or upset. However, when looked at in hindsight they can often be the pivotal moment which moved us forward and onto better things.
This dish is certainly a transformation of the humble beet, from raw root vegetable to something luxurious and delicious.
The combination of the capers, onions, pickled cucumbers and tamari, provides a depth and complexity, for which Mr. B exclaimed matched that of the traditional beef tartar.
Personally, I am a fan of the beet in all its forms, due to the health benefits and liver strengthening qualities, which gives me an excuse to have another glass of wine.
Ingredients
2 Large red beet
70g Pickled cucumber
20g Green onion, green part only
2 Tbsp. capers
2 Flat leaf parsley sprigs (leaves only)
18g Tamari (I used smoked Tamari – contact me for recipe)
½ tsp. Salt
½. tsp. Pepper
Method
Rinse the beets well and place in a roasting pan. Add water to fill the pan about half an inch. Season the beets with salt and wrap the pan tightly with aluminum foil.
Roast at 400F/204C until tender, between 30–45 minutes to one hour depending on their size.
Once they are cool enough to handle, use a clean kitchen towel to rub the peel off of the beets.
Brunoise (chop into small squares) the cooked beet. Mince the cucumber, onion and parsley separately, reserving some cucumber for garnish and presentation, and fold together with the beets and capers. Mix in the tamari, salt and pepper and allow to marinate in the refrigerator for a minimum of 30 minutes.
Serve with crackers
Pickles
2 Cucumbers, medium
300g Water
200g White wine vinegar
100g Cane sugar
2 Sprigs Dill, fresh
2 Flat leaf parsley sprigs (stems only)
1Tb Mustard seeds
1Tb Fennel seeds
30g Salt
Method
Slice the cucumbers 2-centimeters thick on a mandolin. Place the sliced cucumber and parsley in a clean, glass jar.
Bring liquid ingredients, sugar, spices and salt to a boil. Pour the hot liquid over the cucumbers and let it come to room temperature. Once cooled, chill in the refrigerator.
For best flavor, allow to marinate for 1 hour before using. This can be left to pickle up to 3 months in the refrigerator as it will build a deeper pickle flavor profile.
Attribution: Both the beet and the pickle recipe are from the Food Future Institute, Online Culinary School
‘Because we cannot scrub our inner body, we need to learn a few skills to help cleanse our tissues, organs and mind. This is the art of Ayurveda.’
Happy New Year from Plant to Table. Wishing you and yours love, light, laughter and good health in 2021.
If you are ready to cleanse 2020, this month’s recipes are certainly for you.
There are many ways to cleanse and detox your body. Abstaining from food completely for some period of time, abstaining from certain foods, or adding in foods that assist with the elimination of toxins. In Ayurvedic fasting you include all of these elements. With my favored option being to integrate all of the below for 3-5 days:
16: 8 fasting. Eat for an 8-hour period
Cut out stimulants (caffeine, alcohol, recreational drugs)
Eat whole food plant based, nutrient dense food, easy on the digestion
Our bodies are continuously detoxing. Sorting out waste and eliminating it.
Our kidneys for example, filter 200 liters of blood a day. Our liver filters out and transforms toxic substances that have entered the blood and can’t be managed out by the kidneys.
So why do we choose to detox if the body is constantly doing this for us?
Our bodies are overrun with toxins and our organs are not always supported. Toxicity is caused by excess refined flour, sugar and salt. Poor quality fats found in processed foods. Alcohol. Household chemicals. Environmental pollutants. Stress. This is compounded by a deficiency of vegetables, essential fatty acids, nutrients of concern, e.g. D and B12, weak microbiome (due to low amounts of pre/probiotics and antibiotics in animal protein or subscription), improper hydration.
By taking time to intentionally detox, by nourishing the body with health supportive ingredients and giving the organs a break, we allow them to reset and renew.
Hemp milk is a great nutrient dense drink, easy to add into your diet to support your organs. It is also a great breakfast on fasting days, due to the nourishment it provides.
Hemp seeds are rich in healthy fats and essential fatty acids. They are also a great protein source and contain high amounts of vitamin E, phosphorus, potassium, sodium, magnesium, sulfur, calcium, iron and zinc. 2–3 tablespoons, provides about 11 grams of protein. They are considered a complete protein source, which means that they provide all the essential amino acids.
The gamma-linolenic acid found in hemp seeds has also been linked to reduced inflammation, which may decrease your risk of diseases like heart disease. Fatty acids may affect immune responses in your body. Studies suggest that your immune system depends on the balance of omega-6 and omega-3 fatty acids. Hemp seeds are a good source of polyunsaturated and essential fatty acids. They have about a 3:1 ratio of omega-6 to omega-3, which is considered in the optimal range. Studies have shown that giving hemp seed oil to people with eczema may improve blood levels of essential fatty acids.
From an Ayurvedic perspective, hemp seeds nourish the blood, strengthening all bodily systems. They are soothing for the nervous system, stimulative to the digestive system, kidney and urinary tract as they act as a diuretic. They are grounding and so Vata benefits most, Pitta will also benefit, but due to the oily heaviness they aggravate Kapha in excess.
Ingredients
– 1 cup hemp hearts (de-shelled hemp seeds)
– 3 cups water
– 1 tsp. Vanilla extract
– 2 dates, soaked overnight
– Pinch of salt
Method
Put all the ingredients into a blender and blend till smooth. Serve at room temperature or warm
‘A seed neither fears light nor darkness, but uses both to grow’
Seeds and nuts are something I try and integrate into almost every meal. They are high in protein, selenium, iron and omega-3 fatty acids. They support the immune system, your hormones, your heart and brain.
Flax, chia, pumpkin seeds, sunflower seeds, almonds, walnuts are all easy to add to your porridge, shake or for general snacking.
This is a recipe I created in autumn due to the abundance of pumpkin seeds. I had made a lot of pumpkin dishes and also had friends and relatives who carved pumpkins for Halloween and donated the seeds to me.
This one was for Mr B, who loves everything bagels, which are seasoned with dried onion, dried garlic, poppy seeds, white and black sesame seeds and salt. You can buy the flavour mixture, or you can add equal parts of the ingredients together.
Ingredients
1 cup of pumpkin seeds
1 tbsp. olive oil
1 tbsp. everything bagel seasoning
Method
Line a baking tray with parchment and heat an oven to 350F
Mix all ingredients together
Line the pumpkin seeds out in a single layer
Bake for 20 minutes or until starting to turn golden
*Switch out the flavoring for anything your heart or taste buds so desire
‘A well spent day brings happy sleep’ – Leonardo da Vinci
This is a soup that I love to have when I get home in the evening. It is easy on the digestion, satiating and promotes a good night’s sleep.
Pumpkins have long been used as a natural sedative, due to the relatively high content of magnesium and potassium as well as tryptophan which is known to aid in the production of serotonin.
Sweet potatoes also help with sleep, due to containing two micronutrients, magnesium and zinc, that work synergistically to create melatonin, as well as being a complex carbohydrate, which helps in the production of serotonin.
From an Ayurvedic stand-point, this soup helps both Pitta and Vata Dosha’s through the sweetness and grounding. I have also added some classic digestion promoting spices. The soup is also good for Kapha, but you may want to add some hot spice to counter the earth element of the ingredients with some fire. I mix in a jalapeno for Mr B, before serving, just to be on the safe side.
Ingredients
1 small pumpkin
1 large onion, medium dice
3 garlic cloves, minced
2 medium sweet potatoes, peeled and chopped
1tsp turmeric
1 tsp coriander powder
1 tsp cumin powder
½ tsp salt
½ tsp pepper
½ tsp Kashmiri chili powder (optional)
1 litre/4 cups vegetable stock
1 Tbsp. ginger juice, from 1-inch ginger (ginger)
1 tbsp fresh coriander, finely chopped
Method
Peel your pumpkin. Cut your pumpkin in half, from top to bottom. Scoop out the seeds and guts. Chop into 1-inch pieces. Rough chop is fine.
If you don’t want to work with a whole pumpkin, feel free to substitute with cubed pumpkin or butternut squash.
Add 2 tbsp oil to a large pot, heat and add the onion and a pinch of salt. Sweat for 5 minutes or until transparent.
Add the garlic, mix and saute for 20 seconds. Add the sweet potatoes and pumpkin. Mix.
Add all of the spices and mix, let cool for 30 seconds.
Add the vegetable stock. The mix should be covered, if it isn’t, add some water.
Bring to the boil and then down to a simmer. Cook until the vegetables are soft enough to put a knife through. C. 30 minutes.
Stir the ginger juice in, if using. Wait for the mixture to cool and use an immersion blender to puree to a smooth texture.
I love to travel to different places, to learn about new cultures, histories, language and food. For me food represents all of these things, and to understand the food, can give a deeper understanding of the culture.
This pandemic has paused travel plans for most people, and I have been thinking of ways to bring some of the pleasures of travel back, without having to get on a plane. A walk or a hike somewhere you have never been, can stimulate a sense of adventure. A day with just a good book and the image of waves on the screen, can simulate a relaxed state. The smells of a meal, you associate with a foreign place can transport your senses to that country.
These recipes remind me of the Singapore food markets. The air full of the scents of lemongrass, garlic and chili. The complement and clash of the different cultural spreads as you move from one stall to the next. A true buffet of the senses.
Khao Yum is a speciality of southern Thailand and is their version of a rainbow salad. It’s healthy and clean, with a wicked dressing. I have given the recipe for a vegan version of the dressing as the traditional recipe normally has fish sauce and shrimp. For the salad, just put together a grain and different coloured vegetables of choice. I always include a fermented vegetable in the winter to help with digestion.
I have also included a true peanut sauce, normally served with Satay (skewers). Satay is a dish often served in Thailand and Malaysia. The peanut sauce complement is complex, featuring lemongrass, garlic, tamarind, coconut milk and a myriad of spices.
This is a favourite of Mr B, who was surprised to find so many ingredients other than peanuts in a peanut dipping sauce. LOL.
Ingredients
Dressing for the Khao Yum
50g Lemongrass, outer leaves removed and broken down into smaller pieces
30g Ginger
100g Lime juice
100g Infused Tamari
10g Medium spiced chili, minced
25g Shallot, fine dice
5g Garlic, germ removed
70g Coconut sugar
5g Salt
Method
Blend all ingredients, apart from the shallots and chili. Put through a sieve/chinois to make sure smooth. Mix in shallots and half the chili, add more if needed.
For the Satay
1 tsp. coconut oil
1 large shallot, finely diced
1 stalk lemongrass, outer leaves removed, chopped
2 large garlic cloves, finely chopped
½ tsp. ground coriander
¼ tsp. ground cumin
¼ tsp. fennel seeds
1 large chilli, seeded and finely chopped
2.5 tbsp. coconut sugar
2 tsp. tamarind paste
1 tbsp. tamari
1.5 cups coconut milk
1 cup peanuts, ground
1.5 tbsp. peanut butter
Method
Heat the oil, over a medium heat. Fry the shallots, lemongrass and garlic with a pinch of salt, till soft. C. 3 minutes
Add the spices and chilli and continue frying on a low heat for 3 minutes
Stir in the sugar, tamarind and tamari. Mix thoroughly.
Pour in the coconut milk and simmer to infuse the flavor.
Add in the peanuts and peanut butter and cook for 3-5 minutes (3 for a thinner sauce, 5 for a thicker sauce)
This is a classic Kenyan dish. It is fragrant, grounding and flavour packed. It’s filling, vegan and when combined with rice provides a complete protein.
Black-eyed beans are a favourite of mine, as my grandma used to cook them in a deep tomato, onion gravy (recipe also on the blog), once a week. They are a subspecies of the cowpea, on old world plant domesticated in Africa. They are eaten in new years and thought to reflect resistance and bring prosperity.
In Ayurveda, black-eyed beans are seen as astringent and so good for Pitta and Kapha. They need to be cooked well for Vata and when paired with the right spices can be converted to a wonderful and grounding dish.
Mr. B thought it was strange to put peanut butter into a savoury dish, as he usually expects it paired with jelly, but loved the hearty earthy undertones that it brought to the dish.
Ingredients
1 cup of black-eyed beans, soaked overnight
¼ cup unsalted roasted peanuts or 3 tbsp. peanut butter
2 tbsp. oil
1 yellow onion, small diced
1 tsp. ground coriander
1 tsp. ground turmeric
1 tsp. ground cumin
¼ tsp. salt
1 large tomato, chopped
Method
Drain the peas, cover with water 2 inches above the peas. Bring to the boil and simmer until peas are cooked through. C. 30-45 minutes
If using peanuts, grind them in a blender or spice mixture till you get the texture of sand
Add oil to a pan and heat to a medium heat, add the onion and a pinch of salt and saute till transparent, c. 5 minutes.
Add the tomato and salt and cook till some of the moisture is gone. C 2 minutes
Add the coriander, turmeric and cumin and cook till fragrant, c. 30 seconds
Add the black-eyed peas, peanuts or peanut butter and one cup of water. Mix in, cook to meld the flavors for a few minutes and taste to adjust for seasoning.
Addendum:
The original recipe for this uses canned beans. If you choose to do the same, wash them a few times and try and purchase a low sodium version.
If you like a little spice, add ¼ tsp. chili flakes when adding the spices
You can add some green veggies to bulk this dish up a little, just add 5 minutes from the end and simmer.
‘Let us be grateful to people who make us happy; they are the charming gardeners who make our souls blossom’
This is a vegan version of an Asian coconut jam, typically had for breakfast in Singapore and Malaysia. It is normally made with eggs, sugar and pandan leaves, served on toast slathered in salted butter and accompanied with a rich tea.
Here I have made it using sweet potatoes to replicate the custard texture, some of the sweetness and to add a healthful twist.
Pandan leaves are used to add a subtle fragrance. They are typical of southeast Asia and used much like vanilla. The flavour is described as grassy with hints of rose, almond and vanilla and it complements the coconut well. If you don’t want to use it, you can sub in vanilla.
Mr B noted that it could be easily be used as a filling to a pie. Do you think he was hinting…?!
Ingredients
500g sweet potatoes
1 cup coconut milk
2 pandan leaves, knotted, or ½ tsp. vanilla
¼ cup coconut sugar
Method
Pre-heat your oven to 350F.
Use a fork to prick the sweet potatoes, brush with a little oil and bake till cooked through, c. 45 minutes
Let the potatoes cool, scoop out the inside and place in a blender
Add the coconut milk and blend till smooth
Tip into a small pan, add the pandan leaves or vanilla and sugar
Cook for 20 minutes until the mixture has slightly thickened and darkened in color
With thanksgiving round the corner, I thought it would be good to give you a class dish.
This pecan pie is sweet, indulgent and delicious. The pecans are baked twice and so makes your home smell warm and inviting for hours.
I like to make my own pie crust and tend to do it in bulk and freeze the dough. Like most baking it is process driven and rather therapeutic so a great quarantine activity. You can of course use a store bought vegan pie crust or dough, if you don’t have the time or baking gene.
This is a recipe taken straight from my culinary degree and so should be attributed to ICE Culinary School. It is such a pleasure to be able to learn these new dishes and techniques and a serendipity that the pie lesson was the week before thanksgiving.
Mr B had to endure eating slices of pecan, pumpkin and cranberry pie this week. You must be feeling very sorry for him right now. Especially since it was the week after cookie week!
Yield: One 9-inch tart
Tart
4 cups Pecans
3⁄4 cup Rice syrup
1⁄2 cup Maple syrup
1 tbsp. Arrowroot flour
1 tsp. Vanilla extract
Glaze
2 tsp. Maple Syrup
– Preheat oven to 275° F – Roast pecans for about 40 minutes. Remove from pan and allow to completely cool. – Raise oven temperature to 350° F. – Roll out half the dough and transfer to tart pan. Chill 15 minutes. Trim edges, allowing 1-inch overhang. Chill rolled dough for another 15 minutes. – Roll out other half of dough and transfer to sheet pan. Cover and chill until ready to use. – In bowl of food processor, grind pecans to coarse flour. Add syrups, arrowroot, and vanilla. Mix to combine. – Pour filling into tart shell. Place top dough over filling, trim and seal edges. Cut a few steam vents or cut in strips and lattice like in the above picture. – Bake for 35-40 minutes, or until crust is firm. Brush top with glaze 10 minutes before removing from oven. – Cool and set before serving (about 30 minutes).
If making the pie dough:
For the dough:
Yield: Two 9-inch pie doughs
Dry Ingredients
1+1/3 cup whole wheat pastry flour
1+1/3 cup unbleached all-purpose flour, plus more for dusting
2 tbsp. Maple crystals
1⁄2 tsp. baking powder
1⁄2 tsp. ground cinnamon
¼ tsp. sea salt
Wet Ingredients
1/2 cup coconut oil, partially solid (refrigerate if necessary)
2 tablespoon vanilla extract
4 tablespoons maple syrup
4-10 tablespoons ice cold water
– In medium bowl, sift together dry ingredients. Use whisk to fully combine ingredients. – Add oil to bowl (dot around the flour, not all in one place). Using a pastry cutter or clean hands; blend oil into flour. Dough should have coarse, sand-like consistency. – Add vanilla and maple syrup to dough with wooden spoon. Mix to combine. – Slowly add water to dough one tablespoon at a time. Dough should just hold together and be moist (but not wet). – Place dough in plastic wrap, twisting so it holds together. Flatten to a disc shape and refrigerate 10-15 minutes.
– Remove dough from refrigerator; rest it until workable and can be rolled without cracking. Split into 2 pieces and roll out separately. – Lay dough on top of parchment. Place second piece of parchment paper on top of dough and roll out.
– Flip the dough and parchment a few times as you are rolling to make sure it isn’t getting stuck to the parchment or getting wrinkles from the parchment.
– Roll the dough until dough is 1/8-inch thick (approx. the size in-between the prongs of a fork)
– Place 9-inch pie plate over center of rolled out dough. Using sharp knife, cut a circle 1-inch wider than the pie pan.
– Take a rolling pin and lay the pie dough out on top of it, use it to move over the pie pan and lay in. Shave off the edges of the dough. Place back in the fridge for 10 minutes.
– Once dough is cold again, prick the bottom with a fork to create air pockets. This will stop the dough from bubbling up. Bake it in the oven for 10 minutes till it is starting to brown, this is called par-baking.
– Take the pie base out of the oven, add the filling in and add the second pie dough to the top, making holes in the top or form it into strips and create a lattice affect, like in the picture.
– Bake for another 10-15 minutes, or until golden brown. When you think it is nearly ready, glaze with the maple syrup and bake for another 2 minutes, to give extra shine.
