Buckwheat crepes

Here is a simple delicious recipe which can be used with a variety of flours and in a variety of sweet or savoury situations...

1 cup buckwheat flour (or rye, spelt)

1 cup water

1 cup rice milk

3 eggs

Salt

Makes 4.5 crepes. Blend all ingredients together and ensure that there are no lumps.  Pour 1 scoop worth into a pan and cook on medium heat.  This batter can sit overnight or otherwise you can make the crepes and freeze them with baking paper between them.

I have used this recipe to wrap savoury ingredients like the picture below and have also successfully enjoyed dark chocolate and banana creations...#tryit.

 

Post your creations below on the comments or otherwise on my Seeds Of Health Facebook page.

The best soup, vegetables and fruits to eat during winter (+ a recipe)

A piping hot bowl of soup is my ultimate winter meal.  As a child I have many memories of tucking into my mother’s comforting, thick and nutritious soups. Our bodies crave more nutrients and minerals during the winter months and soups are a fabulous way to stay nourished and healthy. The simplicity of popping a bunch of tasty vegetables, herbs and spices together make it a fantastic way to create a nutrient-filled and delicious meal. When I’m feeling a little bit ‘under the weather’ it’s the time I least feel like being in the kitchen, so I often make big batches of nourishing soup to fall back on, in the freezer. These are fantastic for busy days, late nights or times of low energy or needing rest. It ensures I’m prepared and making healthy choices even with the littlest effort or thought.

 

Wonderful winter fruit and veggies

Eating seasonally and locally throughout winter is not only more nutritious, it’s also good for the local economy and helpful for the environment. You’ll support local farmers and items won’t need to be shipped from the other side of the world. Having an array of colours in your bowl is also important. Some of the best winter veggies include beans, broccoli, cabbage, cauliflower, celery, eggplants, mushrooms, potato, pumpkin, rocket, shallots, snowpeas, silverbeet, sweet potato, tomatoes and zucchini. If youre looking for winter fruit to snack on, choose between apples, banana, grapefruit, guava, kiwis, mandarins, oranges, pears, rockmelon, strawberries and watermelon.

 

Spiced Moroccan Lentil Soup (adapted Thermomix recipe)

This Spiced Moroccan Lentil Soup is a fabulous toasty mix of spices and herbs, with added antioxidants and warming elements from turmeric and ginger. The red lentils are a low glycemic index food, which is favourable not to play havoc with your blood sugar levels. They contain insoluble fibre which prevent digestive issues like IBS or diverticulitis. High amounts of folate in lentils also lower homocysteine levels which can creep up when we are under constant stress. By maintaining low levels, this in turn supports heart disease. Plus, this soup is super delicious!

 

Ingredients

 1 brown onion

40g olive oil

1 tbsp fresh ginger

1 tsp coriander seed

1 tsp ground cumin

1 tsp paprika

½ tsp freshly ground black pepper

½ tsp ground cinnamon

1 tbsp fresh turmeric/ ½ tsp ground turmeric

¼ tsp chilli powder

¼ tsp ground nutmeg

750g water

2 tbsp vegetable stock

100g red lentils

1 small sweet potato, finely diced (optional)

800g fresh tomatoes (5-7 depending on size)

sea salt to taste

2-3 sprigs fresh coriander leaves

 

Method

1.     Boil full jug of water.  Cut tomatoes ends out and slice a cross in the bottom of each tomato. Once jug has boiled place tomatoes in bowl and pour water over the top of them until covered.

2.     Dice onion.  Sauté in oil until soft. 

3.     Add all spices and cook for a few minutes to release all of the flavours

4.     Add water, stock, lentils and sweet potato (optional).

5.     Take tomatoes out of the water and peel skins off.  Roughly dice and place in stock liquid.

6.     Cook on high heat for 20-30mins until lentils are well cooked.

7.     Serve garnished with fresh coriander & seasoned to taste.

 

Enjoy the warmth and flavour!  I certainly did.

Janelle x

 

 

Chocolate buckwheat granola

Happy Wednesday!

This week I thought I would share a delicious recipe that I’ve just made a fresh batch of!  I just love to enjoy the smell of it while it’s dehydrating and LOVE waking up to the divine smell, come morning.

Serving this raw GRAND cacao buckwheat granola with almond milk or sprinkled on top of an Acai bowl (explained below) gets me and my taste buds all excited for the day ahead!  It’s something so special!  I often savour the last couple of mornings as my stash gets low.

So…here is the recipe for RAW GRAND CACAO GRANOLA:

Ingredients:

  • 1.5 cups almonds (soaked overnight)
  • 1.5 kg buckwheat (soaked for 30mins)
  • 1 cup cacao
  • 1/4 cup cinnamon
  • 1/2 cup coconut nectar
  • Black styrian pumpkin seeds (much larger with more flavour!) – 1 cup or more according to how many you would like
  • Goji berries – 1 cup or more according to how many you would like

 

Method:

  • Soak almonds ideally overnight or for at least a few hours – then tip out the water they were soaked in
  • Soak buckwheat for 30mins and tip out the water they were soaked in using a strainer (so you don’t lose lots of buckwheat)
  • Place the buckwheat, almonds, pumpkin seeds, goji berries, cacao, cinnamon and coconut nectar (Maca is also nice in this mix) altogether in a bowl and stir until the mix is completely covered in cacao, cinnamon and coconut nectar.
  • If you own a dehydrator it is a big help however you can also dehydrate your raw GRAND cacao granola in the oven.  If dehydrating, place the mixture on trays and dehydrate on 45-60 degrees for 18 hours.  (Technically for your granola to remain raw it must be ‘cooked’ at 45 degrees or below – but if you are not worried about this the lower temperatures will still maintain a lot of nutrients).  If you are using an oven, set it on the lowest temperature and check it after 8-12 hours.   The almonds will hold a bit of moisture so to ensure they are fully dehydrated so they don’t go mouldy after a week.  I repeat it is important to keep dehydrating the muesli until the moisture in the almonds has evaporated.


Nutritional information:

  • Buckwheat is undervalued!  It is actually a seed and totally safe for people who are allergic or intolerant to wheat.  It contains NO GLUTEN.  Packed full of nutrients (magnesium being very high), great source of protein and fibre, balances blood sugar levels and good for a healthy heart.
  • Almonds – when soaked they are much more easily digested because the enzyme inhibitor has been removed from the skin.  Rich in calcium for healthy bones and teeth, healthy heart support, brain and nourishing nervous system support.
  • Goji berries are high in antioxidants
  • Black Styrian seeds high in zinc, magnesium and healthy fats
  • Cacao is loaded full of antioxidants, magnesium and happiness (gotta love chocolate in your breakfast!)
  • Coconut nectar – a healthy sweetener full of minerals
  • Cinnamon to support heart health, a warming spice – great for arthritis, balancing blood sugar levels and diabetes and beating fungal infections like candida

Do you need any more convincing?!!

If you are looking for a different way of using your raw GRAND cacao granola then sprinkle it on top of your smoothies or on top of an Acai bowl (like a thick blended smoothie served in a bowl with a spoon).

Acai Bowl  (pictured above) – Acai is a berry that packs a huge antioxidant punch! – Available from health food stores both frozen and powdered.  I think the frozen (fresh) berry is best and much more delicious.  Place a frozen Acai sachet combined with frozen banana, frozen mango, almond milk (or other liquids of your choice – less liquid than a smoothie), cacao, and whatever else you fancy (herbs, spices, nuts, coconut, blueberries, etc).  Serve in a bowl with a spoon topped with your raw GRAND cacao granola and bee pollen if you choose.  A mega dose of antioxidants, nutrients, minerals, hydration and the list could go on and on and on…just trust me 

What do you love to have for breakfast?  Have you tried making your own granola or acai bowl?  I would love to hear all about it in the comments below!

Have a bonza breakfast!

Janelle

Guilt free chocolate

RAW CHOCOLATE…

On Thursday I ran a workshop at Amanda Gale Physiotheraphy and Wellbeing about raw chocolate.  Everyone had so much fun sampling chocolate!  Here are some of the notes I presented.

All chocolate is made from cacao beans (also known as cocoa beans), however there are a lot more health benefits found in the original cacao bean compared to the processed chocolate that is available at various shops and supermarkets these days.  I would like to make you aware of how beneficial RAW cacao and chocolate is so that you can enjoy it guilt free at the same time as reaping health benefits.

Healthy chocolate contains no sugar, no dairy and no chemicals, which, when present, all play havoc on our immune system.  Refined sugar draws minerals out of the body, causes blood sugar imbalances and disorders, dehydration and is highly addictive.  Adding sugar to cacao alters cacao’s original healing properties.

Cacao is the seed of a fruit of a South American jungle tree.  Cacao beans were so highly prized by the Mayan and Aztec civilisations that they used them instead of gold as money.  The fact that cacao is always in season made this an option. 

All the bad things commonly attributed to processed chocolate bars, such as cavities, weight gain and diabetes, are actually caused by the dairy, sugar and other fillers added to cacao powder and cacao butter (the basis of a GOOD chocolate).

Due to the high amount of antioxidants cacao is considered an anti-ageing superfood.  It is considered a superfood due to its mineral content and unique properties, however, cooking, refining and processing alter these properties.

The following are found in raw cacao:

• Antioxidants (By weight, cacao has more antioxidants than blueberries, acai, pomegranates and goji berries.  Antioxidants protect us from age-related conditions and illnesses.  They shield our DNA from free-radical damage).

Magnesium (Supports the heart, increases brain power, causes strong peristalsis which helps to move waste through the bowel).

• Iron (314% of our recommended daily allowance is found in 28g serving).

Manganese (Assists iron in the oxygenation of blood and formation of hemaglobin.  It is also concentrated in tears).

Chromium (Helps balance blood sugar levels).

Zinc (Plays an important role in our immune system, liver, pancreas, sexual fluids and the health of our skin.  Zinc becomes more available in our body when we detoxify).

Copper (antioxidant, regulates iron metabolism & assists cardiovascular health).

Vitamin C (All cooked and processed chocolate has lost all of its vitamin C).

• Omega 6 (All cooked and processed chocolate contains rancid omega 6’s – trans fat.  This can cause an inflammatory reaction in the body).

• Phenylethylamine (PEA) (What we feel when we fall in love.  PEA also plays a role in focus and alertness). 

• Natural appetite suppressant (Due to magnesium and PEA).

• Anandamide (Naturally produced after exercise – the bliss chemical).

Tryptophan (Mood enhancing nutrient.  Tryptophan is critical for the production of serotonin which helps diminish anxiety and improve our ‘stress-defence shield’.  Tryptophan is heat sensitive, therefore eating raw cacao beans is an excellent way of receiving it).

Serotonin (Outlined above.  If serotonin levels are low, all could be well in our world, but we would still feel like hell).

Fiber (Cacao contains soluble fiber which helps to cleanse our intestines and bulk up our bowel movements).

• Methylxanthines (There is zero to 1/20th the amount of caffeine of conventional coffee found in cacao beans.  There is however theobromines which is a close chemical relative of caffeine.  It is not a nervous system stimulant however it does dilate our cardiovascular system).

Try making your own…it’s easy!  All ingredients are available from health food stores.

RAW CHOCOLATE RECIPE

To save the vitamin C levels and other health benefits of RAW chocolate it is important to keep the temperature below 48 degrees when melting the ingredients.

150g raw cacao powder

300g raw cacao butter

100g of 100% maple syrup 

1 pinch sea salt

1 tsp AFA algae or spirulina (optional)

Other optional add ins: zest of orange, peppermint oil (food grade – Oil Garden is a good brand), nuts, chilli, goji berries, etc

Method:

Melt cacao butter in double saucepan on low i.e. have boiling water in the bottom saucepan and then another saucepan on top so the steam is what melts it – like you are steaming vegies. Have a thermometer present so the temperature does not exceed 48 degrees.  This protects the benefits of the cacao products from being damaged by heat.  Once that is melted, stir everything else in then spoon into moulds… easy as that! 

Refridgerate.

There are many other ways to use cacao powder such as in smoothies and raw desserts.  Start exploring!  I would love to hear how you go with it and whether you would like particular recipes.  

Have a great weekend!

Janelle.