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Recipe Blog

LET FOOD BE THY MEDICINE AND MEDICINE BE THY FOOD

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.

Basil Seed and Mango Pudding (GF, Vegan)

By , May 15, 2021

‘A healthy outside, starts from a healthy inside’

Basil seeds have been used for thousands of years, with this king of super foods having been revered for its health promoting properties. Most people know about Chia but haven’t heard of basil seeds. They are more widely used in India, China, Ayurvedic and Chinese Medicine in which they are believed to be an adaptogen that cleanses the body of toxins and boosts energy and clarity of mind. 

Basil Seeds can be likened to Chia Seeds but have slightly different health properties. Basil seeds are twice as high in fibre (8g per tablespoon), potassium, calcium, iron and have less fat. Chia seeds have fewer carbs, but with more fibre per serving, basil seeds actually have lower net carbs. They are an anti-inflammatory and prebiotic and can help repopulate your microbiome. 

I like the brand Zen Basil. It is a woman owned company based in California and started by Shakira Niazi, originally a refugee from Afghanistan. 3% of net sales goes to support safe water projects. 

Ingredients

Serving: 1-2

  • 3 tbsp. Basil Seeds
  • 1 cup unsweetened almond milk
  • ¼ tbsp. maple syrup
  • ½ tsp. vanilla extract
  •  ½ cup pureed alphonso mango

Method

  • Mix the basil seeds with the almond milk, maple syrup and vanilla extract. Leave to set in the fridge 
  • Top with pureed mango or choice of other toppings
  • Will last in the fridge for up to a week. Can be eaten for breakfast, as a snack or for dessert.

Cashew Coconut Laddus (Gluten Free, Vegan)

By , May 8, 2021

‘There are few hours in life more agreeable than the hours dedicated to the ceremony known as afternoon tea’

This is a great snack that will keep you full from teatime till supper time, as it’s high in fibre, protein and releases energy slowly. It is also nutrient dense, with copper, potassium and magnesium from the cashews and medium chain triglycerides from the coconut. 

I adapted the recipe from an energy ball recipe from nutrition stripped, switching in rice syrup instead of maple syrup to lower the glycaemic index and adding cardamom to add another element of natural sweetness. With the adaptions, this tastes a little like an Indian Ladoo. A sweet Indian mithai, used for celebrations and festivals. 

This recipe is good for Pitta and Kapha, as it is cooling and grounding. It is good for Kapha due to the high protein and fibre but not in excess, as I had to explain to Mr B, who tried to eat them like they were M&M’s, a few at a time. 

Ingredients

Serving: 12 pieces

  • 1 cup cashews
  • 10 dates, soaked in hot water
  • 2 Tbsp. nut butter
  • ½ tsp. salt
  • ½ tsp. cardamom 
  • 2 Tbsp. rice syrup
  • 1 cup shredded unsweetened coconut 
  • 1 tsp. melted coconut oil

Method

  • Place the cashews in a blender and pulse till crumbed
  • Soak and the dates to soften and drain the water
  • Add all ingredients to a blender and combine
  • Roll into small balls, a tablespoons worth each and place in the freezer to firm up for 5-10 minutes
  • Can be stored in the fridge or frozen for later use 

Tuscan Pasta Sauce (Gluten Free, Vegan)

By , May 2, 2021

‘La cucina piccolo fal la casa grande (A small kitchen makes the house big)’

This recipe is a wonderfully simple, vegetable forward pasta sauce. It was featured in Stanley Tucci’s new CNN series, searching for Italy, where he calls it, Penne alla Salsa Maria, after the neighbour who taught his mum the recipe.

The recipe starts with a classic Italian soffritto (similar to the French mirepoix), a combination of equal portions celery, onion and carrots. This allows you to add flavour and sneak extra veggies into your pasta sauce, which is a win-win in my book. I add in copious amounts of immune boosting garlic, but you can adjust to your taste. Adding in a tomato passata or pasta sauce next to save time, or if you are in the height of tomato season, pureeing freshly picked tomatoes. Finish with fresh basil and red pepper flakes, if like Mr B, you like a little kick. 

Ingredients

Serving: 2-4

  • 2 Tbsp. Olive Oil
  • 2 sticks celery, small dice
  • 2 carrots, small dice
  • 1 onion, small dice
  • 6 cloves of garlic, crushed
  • Jar of passata/pasta sauce or 8 plum tomatoes, pureed
  • ½-1 tsp. red pepper flakes (optional)
  • 10-12 basil leaves, roughly torn
  • Vegan/vegetarian parmesan (optional)
  • Salt and pepper to taste

Method

  • Heat the oil over a low flame and add the onions, carrot and celery with salt. Sweat until the vegetables are soft. 
  • Add the garlic for 30 seconds and mix well to combine
  • Add the tomatoes and let mixture cook down for 5-10 minutes
  • Season to taste and serve with fresh basil on GF Pasta

Cardamom Almond Cake (Gluten Free, Vegetarian)

By , April 24, 2021

‘Love is…serving someone else your last piece of cake’

Today you get two recipes for one, cardamom cake and blueberry, hemp smoothie. Both naturally high in protein and both great for breakfast. 

The cake is vegetarian as it has eggs in it, but you can replace the eggs with apple sauce or flax eggs to make it vegan. The cake is dense due to the flours being used a little like a pound cake. 

I like using Cardamom as a nerve tonic and think it serves well in desserts to counteract the stimulation from the sugar. Mr B is a chilled soul and so doesn’t need or have an affinity for cardamom. However, it was subtle enough in this dish for him to have his cake and eat it. 

Cardamom and almonds are grounding and so great for Vata, the sweetness is good for Pitta. 

Ingredients

Serving: 1, 9-inch loaf

  • 1 cup almond meal
  • 1 cup brown rice flour
  • 2 tsp. cardamom
  • 1 tsp. GF baking powder
  • ½ tsp. GF baking soda
  • ½ tsp. salt
  • 3 tbsp. almond milk
  • ½ cup almond yogurt
  • ½ cup maple syrup
  • 2 tsp. vanilla extract
  • 3 tbsp. oil

Method

  • Preheat an oven to 350F and lightly grease the loaf pan (I used coconut oil)
  • Mix all the dry ingredients in a bowl
  • Add all the wet ingredients into a blender and blend for 30 seconds
  • Mix to combine
  • Pour into the pan and bake for 30 minutes or until a toothpick comes out clean
  • Allow to cool before removing from the pan

Blueberry, hemp smoothie (Vegan)

Ingredients

  • 1 cup blueberries
  • 1 frozen banana
  • 5 basil leaves (optional)
  • 1 tbsp. almond butter
  • 2 tbsp. bee pollen
  • 2 tbsp. hemp hearts
  • 1 handful spinach
  • Water or unsweetened almond milk, as needed

Method

  • Put all the ingredients in a blend them until smooth and creamy

Orange Almond Cake (Gluten Free, Vegetarian)

By , April 18, 2021

‘To improve your zest for life, fill it with vitamin C’s – Courage, Cheerfulness, Confidence, Creativity’

This recipe is from Claudia Roden as featured in her book, ‘Middle Eastern Recipes’ in 1968. Roden explains that it was popular among Sephardic Jews who brought it to the Middle East in the 15thcentury. The cake has since become a classic in cuisines from Spain to Iran.

Whilst the recipe looks like it takes time to make, it is actually very hands off. You need to boil the oranges for an hour, and then blend everything together. Boiling the oranges rather than using the zest or raw juice, gives a far superior flavour and makes for a sweet aroma.  

The cake is flour free and so gluten free if you use gluten free baking powder. It’s high in protein, vitamins and minerals, due to the egg and almonds. 

After reading a lot of comments on the various versions of this recipe, it looks like you can substitute the sugar if you’d prefer. Maple syrup, honey and sucanat seemed to have been used with success. 

Whilst Mr B has a sweet tooth, even he agreed I could take down the sugar content to make it more like a typical genoise and a good on the go breakfast treat. 

Ingredients

Serving: 1, 9-inch cake

  • 2 organic oranges
  • 6 organic, free range eggs
  • 250g blanched almonds, ground
  • 250g organic cane sugar
  • 1 tsp GF baking powder
  • ½ tsp coconut oil

Method

  • Boil the oranges, covered for an hour or until they are soft inside
  • Drain and once cooled, remove skin and seeds and blend till smooth
  • Preheat an oven to 190C/370F. Oil and flour a baking tin with GF flour, this will help the cake come out clean at the end
  • Add the eggs to a bowl and whisk. Add the ground almonds, sugar, baking powder, blended oranges and mix well to combine
  • Place in an oven for 1 hour or until a toothpick comes out clean*

*This recipe produces a moist cake with as the author notes, a texture in-between a cake and a pudding. If you want to firm it up, cook a little longer. The more you cook it, the more it will caramelize and brown due to the orange, so that is your trade off.

Strawberry Hemp Breakfast Cakes (Gluten Free, Vegan/Vegetarian)

By , April 12, 2021

‘Today is a good day to eat cake for breakfast’

For Italians breakfast tends to be the smallest meal of the day and the sweetest. Breakfast is really only something to be had with coffee, so a biscotti alone would do. For this dish, I wanted to male Mr B something that was sweet but also nutrient dense and satisfying with some protein to keep him through to lunch. 

Using hemp seeds in this adds a tone of protein (1 cup raw hemp hearts = 50g+ protein, as well as omega 3 and 6 fatty acids). I also use egg in his recipe to add vitamin D, selenium, B6, B12 and minerals such as zinc and iron. You can substitute for a banana to make this vegan, which also keeps the cake moist. The strawberries add some Vitamin C and an offsetting sweet/sour tone. 

From an Ayurvedic perspective this is a tri-doshic recipe. 

Ingredients

Serves: 12 cupcakes

  • 1.5 Cups Hemp Seeds
  • ¼ Cup Kudzu or arrowroot
  • 1 Tsp. GF Baking Powder
  • 1 egg or 1 mashed banana
  • ¼ cup rice/maple syrup
  • 2 tsp. Vanilla extract
  • 1/2 cup strawberries, small dice
  • 6 strawberries, halved
  • Pinch of salt

Method

  • Line a muffin tray with silicon cupcake holders
  • Preheat oven to 350F
  • Blend the hemp seeds until they form a fine powder, add the kudzu/arrowroot, baking powder and salt and pulse to mix
  • In a large bowl whisk the egg/mash the banana, add the rice/maple syrup and vanilla. Add the dry ingredients and mix to well combine. Fold in the diced strawberries
  • Spoon the mixture equally into the cupcake holders, place half a strawberry on each
  • Bake for 25 minutes or until lightly golden 
  • Place on a cooling rack to cool 

Oat, Seed and Nut Bread (Gluten Free, Yeast Free, Vegan)

By , April 4, 2021

‘The smell of good bread baking, like the sound of lightly flowing water, is indescribable in its evocation of innocence and delight’ 

I was recently advised to give up Gluten. There are lots of Gluten Free products on the market these days, so this has definitely become more common place. The gluten is normally replaced with refined starches however, which from a nutritional standpoint as definitely not as nutritive as wholemeal flour, or something that you want in high amount in your body. As a chef, the obvious next step was to find a better substitute, or to make one, which is just what I did. 

If it is to be sustainable that I make my own bread, the process needs to be easy, the taste needs to be great and the nutritional density must be high. This recipe ticks all these boxes. 

I found this recipe on David Lebovitz’s website and he based this recipe on Josey Baker Bread, noted as a bread that stands on its own versus trying to imitate traditional wheat breads. 

This is Mr B approved recipe, who has been using the bread to make avocado toast and noted that he would happily have this as the only bread in the house. 

From an Ayurvedic perspective, this bread is grounding and so great for Vata and has high fibre and low GI, so great for Kapha. 

Nutritional benefits:

Flax – Protein, fibre, omega-3 fatty acids

Chia – Protein, fibre, omega-3 fatty acids

Psyllium – Prebiotic, fibre

Oats – Soluble and insoluble fibre, high mineral and antioxidant content

Sunflower seeds – Vitamin E, Selenium, Linoleic fatty acids

Pumpkin seeds – Iron, Zinc, Magnesium

Nuts – Potassium, Zinc, Oleic Acid

Ingredients

Serving: 12 slices

  • 2.5 cups (235g) rolled oats
  • 1 cup (160g) sunflower seeds
  • ½ cup (65g) pumpkin seeds
  • ¾ cup (90g) nuts (pecans and hazelnuts)
  • ¾ cup (120g) flax seeds
  • 1/3 cup (20g) psyllium husk powder
  • 3 tbsp (25g) chia seeds
  • 2 tsp. sea salt
  • 2 tbsp. (40g) brown rice syrup
  • ¼ cup (55g) extra virgin olive oil
  • 2.5 cups (600g) water

Method

  • Toast the pumpkin seeds, sunflower seeds and nuts, let cool
  • Add the seeds and nuts to the rest of the dry ingredients
  • In a separate bowl, mix the wet ingredients together 
  • Add the wet to the dry ingredients and combine well
  • Oil a bread tin (9×5) and pour the mixture in. Pat down and level out the mixture
  • Place the tin in the fridge overnight. This allows the psyllium husk and flax to absorb the water and brings the mixture together
  • Pre-heat the oven to 400F/200C 
  • Bake on the middle shelf for 60 minutes, until the loaf turns golden brown
  • Tip out of the tin carefully onto a cooling rack (this should be easy as it should have pulled away from the tin a little)
  • Let cool for 2 hours before slicing
  • The bread tastes great as is, but also stands up well to being further toasted

Raw Tahini Oat & Seed Bar (Gluten Free, Vegan)

By , March 29, 2021

‘Life is salty, but love is sweet. I hope you enjoy this treat’

Apologies that I have been MIA, I have been a little under the weather since returning from London. Here is one of the recipes I developed for my sister-in-law’s 4pm snacking, whilst I was there. 

This is a bar full of ingredients with great natural fat and fibre, keeping you fuller for longer and feeding your brain. This makes it a great afternoon snack. It’s sweet and salty and tastes indulgent.

Before I left for London, I directed my sister in law on this recipe. It took her 10 minutes from start to finish. She loved it as it only used two bowls and no oven.    

Ingredients

Serves: 10 pieces

Bar

  • 1 cup Gluten Free Oats
  • ½ cup Dried Cherries
  • ½ cup Pumpkin Seeds
  • ½ cup Tahini
  • ¼ cup Maple Syrup
  • 2 Tbsp. Flax Seeds
  • 2 Tbsp. Chia Seeds
  • 1 Tsp. Vanilla
  • ½ Tsp. Cinnamon Powder
  • Pinch of salt

Topping

  • 40g Vegan Chocolate
  • 1 Tsp. Sesame Seeds

Method

  • Line an 8×8 tray with parchment paper
  • Mix all the bar ingredients in a bowl and pour into the tray, place in the fridge for 10 minutes
  • Add the coconut oil and chocolate in a bowl and melt the chocolate by either putting it in the microwave for 30-45 seconds or placing the bowl on top of a pot of simmering water. Pour over the bar mixture, sprinkle the sesame seeds over the top and place back in the fridge for 1-2 hours
  • When set, cut with a hot knife

Saffron Risotto with sunflower seed parmesan (Vegan, GF)

By , March 13, 2021

‘Did you know that an ounce of Saffron is almost the same as an ounce of gold?!, I’d take Saffron any day’

This is a great recipe from Food Future Institute. 

I personally love the use of saffron for the vibrant colour, delicate fragrance and amazing health benefits. 

Saffron is a spice derived from the flower of the Crocus Sativus. The vivid crimson stigma and styles, called threads, are collected and dried. It is an expensive spice because it is a labour-intensive crop. Flowering in the fall, each flower has three tiny, threadlike stigmas in the centre, which must be careful removed by hand and carefully toasted to dry.

The aroma and fragrance of saffron is unique, it is floral but not sweet. It is warm and earthy, but not pungent. It is smooth and gentle, yet assertive. It is unmistakably heady and wonderful. 

In dishes which usually contain it, e.g. Spanish Paella, Italian risotto Milanese or French bouillabaisse, it transforms the dish from delicious to sublime.

Saffron has been long revered for its medicinal properties, being used to improve libido, boost mood and improve memory. Most notably the carotenoid pigments, crocin and crocetin, responsible for saffron’s red colour are both compounds that have antidepressant properties, protect brain cells against progressive damage and improve inflammation. 

Dr Michael Greger has shown extensive evidence in his book, ‘how not to die’ and on his website Nutritionfacts.org, highlighting the effectiveness of saffron against the leading treatments for Alzheimer’s disease and depression.

From an Ayurvedic perspective, Saffron is tri-doshic and has long been used to protect against inflammation and oxidative damage.    

Ingredients

Serves: 4-6

Pumpkin seed parmesan 

  • 100g Pumpkin seed
  • 50g Hemp seed
  • 25g Nutritional yeast
  • 3g Salt
  • 3g Garlic powder
  • 2g Onion Powder
  • 1 Tbsp. Olive oil 

Risotto 

  • 1 large shallot, finely diced
  • 4 Tbsp. Plant-based butter
  • 350g Arborio risotto rice
  • 100g Dry white wine
  • 1.5 litre Hot vegetable stock 
  • 1 Tsp Saffron threads
  • 2 Tsp. Salt 
  • Pumpkin parmesan to taste

Method

  • For the vegan parmesan, put all the ingredients in a blender and blend till you get a crumb. Add the oil in slowly until the mixture comes together. Set aside till serving.
  • In a heavy-bottom, wide saucepan, large enough to hold rice with plenty of room left over, cook the shallots in 2 tablespoons of butter over medium low heat with a pinch of salt, until onions are translucent about 2 minutes.
  • Stir in rice and cook over medium heat for about 3 minutes. 
  • Add the wine and reduce until rice has absorbed it fully. 
  • Add 2 ladles of hot stock, turn heat to medium high, and cook until most of the liquid has been absorbed, stirring constantly not allowing it to stick to the bottom of the pan. 
  • Add Saffron and another ladle of broth a little at a time, keep cooking, stirring, and adding broth until the rice is al dente but not raw or grainy in the middle. About 25 minutes. 
  • When risotto is ready, add broth as needed to achieve the desired creamy, rich consistency and season. 
  • Off the heat, stir in the remaining butter and sprinkle parmesan to taste. 

Sesame Tahini Oat Cookies (Vegan, GF)

By , March 6, 2021

‘Today me will live in the moment, unless it is unpleasant, in which case me will eat coooooookies’ – Cookie Monster

These cookies are a great mid-morning snack. Made of tahini, sesame and oats, they are satiating and release healthy energy slowly. Tahini is the blended butter of sesame seeds. It can be dated back to at least the 13thcentury, prevalently used across the middle east, Asia and Africa. Sesame seeds are high in healthy fats, nourishing and strengthening the nervous system. The impressive calcium content of Tahini supports bone health and the magnesium content helps soothe and relax tension in the muscles. 

Sesame and tahini are used medicinally in Ayurveda. Given the sweet and heavy qualities, sesame is seen as anabolic and building in nature and so used to rebuild tissue after periods of exhaustion. The oily nature of the seed, helps with those that suffer from dryness (typical Vata symptom) whether ingested or used to massage the skin, using sesame oil. The seed is also seen as grounding, sedating the nervous system. Oats are also seen as nutritive and grounding and so this is the perfect cookie combination. 

This recipe is naturally gluten free and vegan.

Ingredients

*Serving size: 12 medium cookies

  • ¼ cup tahini
  • 1/3 cup brown rice syrup/maple syrup
  • 1 tbsp. oat milk
  • 1 tsp. vanilla extract
  • ¾ cup oats, ground to a fine flour
  • 1 tbsp. Kudzu or arrowroot starch
  • 1.5 tsp. Baking powder
  • ½ tsp. cinnamon
  • ½ tsp. cardamom
  • 1 cup GF Oats
  • 2 Tbsp. Sesame seeds
  • ¼ tsp. salt (more to sprinkle over the top)
  • 1 tsp. sesame seeds for topping

Method

  • Line 2 baking trays with parchment paper and preheat the oven to 350F
  • Mix the tahini, syrup, oat milk and vanilla in a bowl
  • Mix the oat flour, starch, baking powder, cinnamon, cardamom together until well combined and mix into the first bowl. Stir to combine.
  • Add the oats, 2 tablespoons of sesame seeds and salt, mix well
  • Wet your hands slightly and place two tablespoons worth of the mixture into your palm, roll into a ball and flatten slightly. If you want equal sized cookies, weigh and portion the mixture or use a small ice cream scoop.
  • Sprinkle a little salt and some sesame seeds on top and bake for 10-12 minutes or until starting to brown. Let rest for 10 minutes to firm up before serving.