Best of 2010 - Healthy Gluten Free, Sugar Free, Dairy Free Foods

Green Lentil Falafal Wrap  

Vegan Soda Bread for Yummy Sandwiches 

 Chocolate Cookies and Mini Muffuns

Steamed Zucchini and Brown Rice Muthia 

Raw Treats - Mango Cheesecake and Avocado Lime Pie 

 Papillote of Salmon in Green Coconut Curry

 Pesto and Nut Butters

Zucchini and Banana Walnut Bread

Socca with Caramalized Onions, Zucchini and Thyme

Wishing you all a very Happy New Year - filled with Healthy Delicious

Wholesome Nourishing Foods, may this year bring you all that 

your heart desires and all that your soul needs :-)

Gluten Free - Zucchini & Banana Walnut Bread

I've always been a Bread Lover. Most of my food memories
revolve around sliced white bread or sweet buns, milk slices,
eggy toast, bread bhaji, pav maska (bun & butter), toast and
jam, and sandwiches of all kinds in my school lunch box!
Oh la, I could go on and on and on......

In the beginning, giving up Gluten meant I had to give up all
breads too - and that might be a good thing to do, from a
health and wellness point of view - but oh it made me so sad!

I don't need to eat Bread too often, but once in a while, nothing
beats a slice of warm buttered bread melting in your mouth,
soothing, comforting and spreading joy inside and out.....

Gluten free breads are not easy even when you follow a twice
made recipe. Somehow they are usually hit or miss, beyond your
control. Creating and cooking gluten free foods has truly
taught me to trust my instincts and cook from my heart......

I still give in and eat Gluten time to time, if I stop after once or
or twice, I can usually get away with it - but we crave most what
suits our bodies the least - and eating gluten, specially bread,
becomes dangerous ground for me!!

I make gluten free Irish Soda breads and scones, gluten free
crackers, rotis, tortillas and biscuits, cakes and cookies too.
This cake like bread made with zucchini and walnuts with a
banana mashed in for subtle sweetness and flavor is one of my
all time favorites.
I hope this will be a hit and not a miss for you, do try and enjoy!

Zucchini & Banana Walnut Bread

2 cups chopped zucchini
3 eggs
1/2 cup olive oil
1 mashed banana

1 cup sorghum flour (jowar ka atta)
1/2 cup amaranth flour (rajgiri ka atta)
1/2 cup buckwheat flour
1/2 tsp xantham gum (or 2 tsp arrowroot)
1 tsp baking powder
1 tsp sea salt
a big handful of chopped walnuts

Preheat oven to 180 C and line a loaf tin with baking paper.

Add the wet ingredients in a food processor and process
till smooth and batter like.
Combine all the dry ingredients except the walnuts and
add to the batter. Process till smooth and fluffy.
Fold in the chopped walnuts.

Pour the batter in the loaf tin and bake for 35 minutes or
till a knife comes out dry and clean.
Let it cool and slice.

I cut into slices and freeze for later too.Then warm or toast
a slice to accompany my salad, soups or sometimes just spread
coconut butter and raw honey for a treat :-)

Keep it Simple. Be Creative.

Taste and Play. Find your Own Way.

Socca with Caramalised Onions, Zucchini and Thyme

 I love Socca. I admit I love anything that has chickpeas or chickpea flour.
But Socca has a special place in my heart, with memories of special times
with special people, spent in the South of France.

Socca is a specialty of South East France, mostly in and around
the city of Nice. Across the border in Italy it is called Farinata.
Traditionally there are no toppings, it is made with chickpea flour, salt and
olive oil. And this is what I've had in France - simple plain delicious Socca.

But I had lots of zucchini in my fridge and I thought it would make a perfect
topping for my Socca and I'm so glad because it really did :-)

You can play around with variations - different toppings, or additions.

 Ingredients:

2 cups Chickpea flour ( also called gram flour or garbanzo flour)
2 and 1/4 cups Water
4 tbsp Olive Oil
Fine round slices of zucchini
Half a red onion lightly caramelized in olive oil (optional)
1 tbsp of Herbes de provence (or mixed dried herbs)
sea salt to taste
Fresh thyme (optional)
Lots of Black pepper

 This makes two trays of Socca. You can half the ingredients and make
just one, but use 1 tbsp of oil in the batter, and 1 and a 1/2 on the tray.

Add water little by little to the flour and whisk till well combined
and there are no granules left. The batter should be totally smooth.
You might need to add a little more water.
Add 1 tbsp of olive oil, salt and the herbs. Mix then leave it to rest
for around 20 to 30 minutes.

Heat the oven to 200 C and warm a baking tray or cast iron oven pan
for a few minutes.
Pour 1 and a 1/2 tbsp of Oil on to the tray and move the tray to spread
the oil all over. Pour the batter on the oil till you get around 1/4" thickness
or even slightly less.
Spread the onions over it then lay down the zucchini slices.
Crush fresh thyme over it and sprinkle some salt and pepper.

Bake it for 15 to 20 minutes till it is set and a knife comes out clean.

Drizzle some olive oil over and eat it warm.

We ate these slices of Socca for lunch with a big bowl of greens
and a yummy ginger and garlic roasted broccoli

Keep it Simple. Be Creative.

Taste and Play. Find your Own Way.

Pesto and Nut Butters

Pesto:

This is a simple and delicious pesto with a grainy nutty crunch
and the cheesy taste from the nutritional yeast.

2 cups fresh basil
2 cups fresh baby spinach
1 cup almonds
Juice of 2 lemons
1/2 cup olive oil
2 cloves garlic
1 tbsp nutritional yeast (optional)
sea salt and pepper to taste

Process all the ingredients in a food processor till well combined.

Almond Vanilla Butter:

2 cups of almonds
1 vanilla bean, split and scraped
1 tbsp oil (I used sunolive, which is a combo we get here)
1/4 tsp cinnamon powder
a pinch of sea salt

Process the almonds in a food processor for 10 to 12 minutes,
pausing to scrape the sides. The nuts will first become powder,
then they will clump together like a dough, then split and become
smoother and smoother and you will see the fats/oil
ooze out and glisten. Then add the salt, vanilla and the tbsp of oil
cinnamon and process for another minute.
Scrape the sides and spoon the butter into jars.
I got a jar and a half with this quantity of almonds.

You can make instant almond milk by using a tbsp of butter
and a glass of chilled water, adding a mild sweetener or
blueberries and viola - you have a lovely
almond milk drink :-)
I use almond butter with rice crackers or even better, slices of apple
for a healthy snack or in cookies and cakes too.....
Just be careful as this is so yummy, you could get carried away,
so measure out a serving and stick to your quota for the day ;-)


 Cashew Brazil nut Butter:

1 cup cashews
1 cup brazil nuts (high in selenium)
or you can use 2 cups of cashews.
1 tbsp oil
a pinch of sea salt


Use the same process as for the almond butter, adding the oil
towards the end.
I don't add anything else to cashew butter at this stage, leaving it
simple and basic.

I use the cashew butter in the following ways:

- adding a little water, garlic, nutritional yeast, salt and
lemon juice will give you a cheesy sauce to go over your
pasta or veggies.Thin it out with more water and you get
a dressing for a salad. Add any herbs, spices or flavors to this
sauce or dressing, yummy!!!
- make instant cashew milk (like the almond milk above) for
your smoothies and shakes.
- blend a couple of tbsp with mangoes or blueberries, add
a sweetener of choice and some nutritional yeast, a little lemon
juice and you have a filling for a raw fruit and cheesecake pie

See my earlier post of recipes for raw mango cheesecake pie and
raw avocado lime pie :-)

Papillote of Salmon in Green Coconut Masala

Green coconut masala is my all time favorite Indian taste.
I simply love love love its texture and flavor.
It lends itself to just about anything you make, from fish,
chicken and veggies, to peas, pulses, samosas and patties!
By adjusting the herbs and spices, you can change the taste
and play around with many variations.
I need to have Green coconut masala in some way or another
at least once a week :-)
Hope you make and enjoy this recipe.


Salmon in Green Coconut Masala

Green paste:

3 packed cups of fresh coriander
1 packed cup of fresh mint
1/4 cup unsweetened dessicated coconut
1/4 cup coconut milk
1" piece of ginger
2 garlic cloves
1 tsp cumin powder
1/2 tsp cinnamon
1/4 tsp cardamon
1 tsp garam masala
lemon juice - 1/2 lemon
sea salt / pink himalayan salt to taste

Throw all the above ingredients in a food processor and process till you get this
a well homogenized thick Green Paste, looking something like this:

Papillotes of Salmon with Zucchini

Spread out a large sheet of silver foil.
Place the Salmon in the center and cover it on the top and sides
with a thick layer of the Green Paste.
Add some more Green Paste around the Salmon.
Add finely sliced Zucchini rounds, a slice of lemon, a sprig of mint
Sprinkle some salt over it and a drizzle of coconut oil.

Then bring together the silver foil and seal it to make a packet.
Like this:

Place this packet (papillote) on a baking tray and bake in a preheated oven at 180 C
350 F for 15 minutes.

When it's done, let it rest for 5 minutes, then open and Oh la la la, it smells divine ;-)

You can also cook the Salmon in a pan.
Heat the pan, grease with a tablespoon of Coconut oil, the add the Salmon pieces
and pour the Green paste over on the top and sides.
Cover and cook on low heat for 10 minutes. Turn the Salmon and cook for another
10 minutes stirring the sauce, be careful it doesn't stick, add a little water
to make a thinner sauce to pour over the brown rice.
Sprinkle sea salt and pepper, as well as some more lemon juice, and enjoy......
I served the pan cooked Salmon with brown rice, broccoli and green beans.

Keep it Simple. Be Creative.

Taste and Play. Find your Own Way.

Raw Treats - Mango cheesecake and Avocado Lime Pie

Saatchi came back yesterday after three weeks of doing
voluntary eco work in the forests and farms of Northern Holland.
She had a ball and met other youngsters from all over the world,
and even cooked an Indian dinner for them one night!
I made these treats to celebrate today, I'm thrilled to have her back
home and very proud of her too :-)

There are many variations on Raw Tarts and Pies, I've experimented
with different ingredients for the crusts and fillings, changing
the sweeteners, the nut powders and fats. I love the rice cracker crust
as it is lighter than those made with grounded nuts. Unfortunately
I ran out of them today so had to use ground almonds.
I use Stevia and Brown Rice Syrup as a sweetener but you can
use Honey or Agave or Maple syrup if desired, taste and adjust the
quantity accordingly

Crust:

1 cup ground almonds or any other nut of choice

1 cup finely dessicated coconut

1 tbsp coconut oil

2 tbsp brown rice syrup (or other sweetener of choice)

1 tsp raw cacao or carob (optional) 

stevia

pinch of sea salt

OR

You could use roughly powdered brown rice crackers

along with the coconut, reduce the nut intake if desired.

Put all the above ingredients in a large bowl and mix

with your hands till very well combined. The texture will

become slightly sticky clumpy sand which will hold together

if you make a ball of it.

Use mini pie shells and press the mixture into the base and

the sides. Refrigerate to set for 15 to 20 minutes.

You could also use a ring/cookie cutter and press the mixture

within to form only a base

I got 6 mini pie crusts from this quantity of ingredients.

Raw Mango Pie Filling:

2 cups peeled sliced chopped Mango
1/4 cup Cashew Nut Butter (here's the recipe)
a pinch of cardamon
a pinch of sea salt
a squeeze of lemon juice
1 tbsp of nutritional yeast (optional, for a cheesecake taste)

This was sweet enough for us, you can add a sweetener of choice
if desired.

Process or blend all the above ingredients till very smooth.
(I used my Vitamix)
Then spoon the filling into the cold crust shells and freeze to set
for at least 20 minutes.
Garnish with fresh mint or dust with coconut and enjoy.....

I made a very thin crust for this pie, just the base using a ring cutter.
I got enough filling to make 3 mini pies as well as fill a jar to freeze
for another day - a tbsp in smoothie/shake, or spread over crackers for
a treat, or better yet, gifted to neighbors to make them happy :-)

Raw Avocado Lime Pie Filling:

2 good sized avocados or 3 small ones
2 tbsp of cashew nut butter (here's the recipe)
OR
2 tbsp of coconut oil
juice of 3 limes
pinch of sea salt
stevia
brown rice syrup or other sweetener of choice
(add quantity desired)

Process all the above ingredients till very smooth.
Spoon into mini crust shells and freeze for at least 20 minutes.
Garnish with lime zest or coconut and serve.

I got 3 mini pies as well as a jar full of filling to freeze,
for another day :-)

Keep it Simple. Be Creative.

Taste and Play. Find your Own Way.

Chocolate Cookies and mini Muffins

These cookies were made for a friend of mine
who is somewhat afraid to begin a transition
towards a healthier way of eating.
She has a real sweet tooth and loves junk food,
and is doubtful that healthy food can also be delicious!
I made these cookies using healthy ingredients
to show her that healthy treats are not only nutrient dense,
but also much tastier than processed and store bought ones.....

The cookies are crisp on the surface and soft inside
when they come out of the oven and are still warm,
but once cooled down they become more like
a slice of cake then a cookie.....so you can choose
to make cookies or just muffins, both are equally yummy!!!

1 cup finely dessicated coconut or coconut flour
1/4 cup coconut or almond milk
4 tbsp almond butter
1 tbsp hemp seeds (optional)
2 tsp cacao powder
2 tsp carob powder (or add 1 tsp cacao powder more)
1/4 tsp baking soda
1/4 tsp baking powder
1/4 tsp cinnamon
a pinch of sea salt

sweetener - I used stevia + 2 tbsp brown rice syrup
You can also use agave or date syrup
as desired. Taste and adjust, add more or less.

1 tbsp ground flax seeds
1/4 cup water

a handful of chopped walnuts

Mix the flax seed powder and water together, keep aside.

Mix all the above ingredients apart from the walnuts
till well combined then add the soaked flax seed powder
and mix all together till you get a thick cake like batter.

Line a baking tray with baking paper and drop spoonfulls
of batter, pressing to get a round shape, keeping at least
2' distance between the cookies.
Bake in a preheated oven 350F / 180C for 18 minutes.
Let them rest on a rack for a few minutes and enjoy while
still slightly warm......

Alternatively you can pour the batter into mini muffin cases
and bake for the same amount of time or do half and half.
Do not make normal sized muffins as they risk being
uncooked and too soft in the center.

Keep it Simple. Be Creative.

Taste and Play. Find your own Way.

Steamed Zucchini and Brown Rice Muthia

For me, Gujarati food is not just about taste and flavor,
but memories of my father to cherish and savor....
Moments spent together with him,
eating dhoklas and khandvi,  kadhi and khichri,
theplas and kachoris.....
A few years ago when I felt homesick for India,
thinking of my Dad, I made some Muthia,
now I've adapted it to be vegan and gluten free,
It is delicious, easy to make and very healthy :-)


Ingredients:

1 zucchini, finely grated and squeezed to remove moisture
a big handful of Spinach, finely chopped
2 garlic cloves, minced
1 cup cooked brown rice
1 cup chickpea flour/gram flour/garbanzo flour
1/2 cup quinoa flour (optional - adds protein :-)
1 tsp cumin powder
1 tsp garam masala
1 tsp sea salt

Method:

Mix all these ingredients together till they form a soft dough.
It might get a little sticky, if it's too soft add some flour.
Divide into 4 or 5 parts and make rolls of 1 to 2" diameter.
Steam the rolls for 12 to 15 minutes till a knife comes out clean.
Cut into slices and serve.

Steamed Muthia are delicious but they are even better
with a Tadka, also called chaunk, bagar or phorun in different
parts of India. It is often translated as "tempering."
Whole spices, seeds, or minced garlic/ginger are added to
hot oil and sauteed to liberate the essential flavors.
This is then poured along with the oil, over the dish.
Sometimes it is added at the end of the cooking,
at other times it is prepared at the beginning of the
cooking before the other main ingredients are added.

In a pan heat 2 tbsp of Coconut oil, then add curry leaves,
mustard seeds and sesame seeds. Saute for a couple of minutes,
be careful to not burn the sesame, then pour over the Muthia
and toss together.
Garnish with grated carrots and fresh grated coconut
(I didn't have any at home but it really is yummy with the coconut)

Keep it Simple. Be Creative. 

Taste and Play. Find your Own Way.

Some Indian tastes and flavors

Mango and Cardamon Raw Ice Cream
with avocado and coconut

Baked Fish Tikka

with fresh coriander and mint, garlic and ginger,
garam masala and lemon juice

Bhindi (okra) Masala
with cumin seeds, red onions, cumin and coriander powder

Dal Tadka (lentils)

with mustard seeds, coconut oil, onions, garlic,
tamarind, ginger and garam masala

Leftover dal and chawal ka Atta (Dough made with leftover

lentils and brown rice)
with herbs and spices

Lentils and brown rice rotis

Rotis with salad, avocado, hummus, walnuts

Baked Pappadum Samosas

Samosa filling - chickpeas, herbs, spices, cashew nuts, coconut

All this food is Gluten free, Dairy free and Sugar free

and is based on the Clean detox program.

I am on Day 25 and it's rocking :-)

Keep it Simple. Be Creative.

Taste and Play. Find your Own Way.

Gluten free Vegan Bread for a Yummy sandwich

I've made gluten free soda bread many times before,
you can't escape soda bread with an Irishman at home,
but buttermilk is out of bounds as we're dairy free too,
so I had to be creative and make something totally new.....
As usual I stood in the kitchen staring at the fridge,
looking for a substitute and found some coconut milk,
I added some lemon juice and prayed to the bread god,
who blessed me with smile and a result that left me awed ;-)

Ingredients:

1/2 cup millet flour (bajra)
1/2 cup brown rice flour
1/2 cup ground flax seeds
1 cup buckwheat flour (jowar can be used)
1 cup coconut milk
juice of 1 lemon
1 tsp baking soda
1 tsp baking powder (need to get aluminum free baking powder, Thanks Jenny xox)
2 tsp arrowroot powder or 1 tsp xanthan gum
1 tsp sea salt ( I used Himalayan pink salt)


Mix all the dry ingredients together.
Make a well in the center.
Add the lemon juice to the coconut milk.
Add the milk and juice to the flours in the center
then mix well to bring together and work it lightly
for a few minutes without any real kneading.
keep a light touch throughout.

I divided the dough into 4 balls and flattened them
to make round soda scones.
Place them on a greased baking tray and
bake in a preheated oven at 200 C for around
25 to 30 minutes, till a knife comes out clean.

Trevor and Saatchi ate one scone hot, right out off the oven,
with coconut butter - What's new? :-)

The other 3 were allowed to cool and sliced horizontally,
very very carefully as they have a tendency to crumble.
One side was topped with avocado, salmon spread and
cucumbers - the other with hummus, shaved zucchini,
and salmon spread.
Sprinkle some sea salt and lots of black pepper and serve with
a mixed green salad / olive oil lemon juice dressing.

You can use any other toppings for the sandwich, whatever your
heart desires - there are so many variations!!


Salmon Spread:

Poach 2 to 3 Salmon filet and flake them
once they're well cooked.
Add Juice of 1 lemon, sea salt, lots of black pepper,
dill, crushed garlic and chives or spring onions.
You can add any other herbs or spices you desire too.

Mix it all very well together and Enjoy :-)

The chives, dill and the cucumber is from our garden.....

 Keep it Simple. Be Creative.

Taste and Play. Find your Own Way

CLEAN - Baked Falafel Green Wraps

 

I am doing the Clean Detox from the book Clean 

by Dr Alejandro Junger. Reading this book and following the cleanse

is transforming my life in many more ways than I imagined.

I have dome many Juice feasts and other cleanses before, but this

is the first time I am feeling stable and not riding bumper waves

up and down with my feelings and energy.

In fact, my energy is slowly but steadily increasing and I am healing

from the inside out. My skin is glowing, my eyes are bright and clear,

I feel free of brain fog and I am deeply satisfied with the way I am

eating and nourishing myself.

It just makes so much sense and feels utterly right :-)

And the Clean community is the best ever, totally supportive and

very helpful.

I am making Clean foods these days, following the principles and

adhering to the foods on Dr Jungers list on the Cleanse.

So here I am, sharing my favorite food in my favorite place

with all of you.....

BAKED FALAFEL GREEN WRAP

Falafel is usually made with chickpeas and/or fave beans and fried

into round balls or patties. They are served with pita bread or any
flat breads and hummus or tahini based sauces.

I make my own version of falafel - with green lentils instead and
adding other nutrient dense ingredients. I don't know if we can even
call this a falafel or it is simply a burger or patties, whatever the name,
I hope you'll make them and enjoy them :-)

Ingredients:

2 cups cooked Green Lentils
1/2 cup chopped walnuts
1/4 cup chickpea flour/gram flour
1/4 cup lemon juice
3 cloves of garlic
1 tsp baking soda
1/4 cup olive oil
1 tsp garam masala
1 tsp cumin powder
1/4 tsp nutmeg powder
1/4 tsp cardamon powder
1 cup fresh cilantro
1/2 cup fresh mint
1 tsp sea salt or more to taste

1/4 cup flax seeds
2 tbs sesame seeds

 

Process all in above ingredients apart from flax and sesame seeds
in a food processor till well combined and coarsely smooth.
Add the flax and sesame seeds and pulse a couple of times.

Spray Olive oil on a baking tray and drop dollops of the falafel
mixture then flatten a little. Spray the top surface of the falafels
with some olive oil too.
Bake in a preheated oven at 350F / 180C for 12 to 15 minutes,
then turn them over and bake for another 12 to 15 minutes.
These falafels are slightly crispy on the outside and soft inside.

I used Romaine lettuce as a wrap and served the falafels with avocado,
sprouts, fresh mint and a yummy sauce made with:

1 tbs almond butter
1 tsp tahini
juice of half lemon
1 tsp olive oil
1 tsp agave
sea salt + black pepper
water

Blend it all together, taste, adjust, add more or not, be done - Enjoy :-)

Keep it Simple. Be Creative.
Taste and Play. Find your own Way.