Breakfast Quinoa Loaf

Breakfast Quinoa Loaf

This quinoa loaf is so delicious and a great breakfast solution that is so easy to whip up if you have a little extra cooked quinoa on hand. And you don’t need anything but a plain mixing bowl + a wooden spoon for this one! (minimal clean up is my favourite!) 

As I’ve mentioned before, I like to cook up a few staples each week to have handy in my fridge so all I have to do is literally assemble my lunch or dinner rather than cook everything up every night. This often means I have cooked quinoa ready in the fridge, which comes in handy for this recipe.

In the process of fine tuning the recipe for this I ended up with a lot of extra batches, some of which I sliced and froze for later. Turns out, this loaf freezes super well and is easily heated in the oven for a few minutes, which makes it taste freshly baked!

What’s good about it?

Nutritionally it is full of satisfying nutrition and fibre, which means it gives you a steady supply of energy that will keep you full for longer and help stabilise your blood sugar and minimise sweet cravings. It is naturally dairy and gluten free, which means it is easy for the body to digest and full of unrefined goodness that will leave you feeling energised rather than bloated and sluggish. I love the subtle taste of nutty buckwheat, but it is equally as delicious with almond flour or spelt flour. Check out the substitution notes for exact quantities as the do vary between the different flours.

I love serving this with a little nut butter topped with sliced banana and a few extra walnuts.

I love seeing your recreations so please share yours with me on Facebook, Twitter and Instagram using #nyoutritious.

Enjoy!

Breakfast Quinoa Loaf

Breakfast Quinoa Loaf
Print
Recipe type: Bread
Author:
Prep time:
Cook time:
Total time:
Serves: 1 loaf (or 8 muffins)
Ingredients
  • 100 gm (1/2 cup / 3 oz) cooked white quinoa
  • 2 eggs
  • 2 tbsp chia seeds
  • 60 ml (1/4 cup) nut milk (or other milk alternative)
  • pinch salt
  • 1 tbsp cinnamon
  • 4-6 tbsp natural sweetener (maple syrup, honey, coconut sugar, stevia etc.)
  • 1 tsp baking powder
  • ½ tsp baking soda
  • 60 gm (heaped ¼ cup / 2 oz) buckwheat flour (see notes for substitutions)
  • handful (approx. ¼ cup) raisins
  • handful (approx. ¼ cup) chopped hazelnuts (walnuts, almonds and pecans work well too)
Instructions
  1. Preheat the oven to 160C
  2. In a bowl, mix cooked quinoa, eggs, sweetener, salt, nut milk and chia seeds and combine well using a wooden spoon.
  3. Leave the mixture to set for a few minutes while measuring the dry ingredients. (This will allow the chia seeds to absorb some of the liquids and thicken up the batter).
  4. Once the batter has thickened up a bit, add the remaining ingredients and combine well.
  5. Line a loaf pan with non-stick parchment paper and slowly pour the batter into the loaf pan. Drizzle with a few extra chopped nuts.
  6. Place the loaf pan in the preheated oven and bake for 30-35 minutes (I used fan force). If you're doing muffins, the baking time with be around 12-15 mins.
Notes
Substitution notes:
Buckwheat flour can be replaced with either;
70 ml (heaped ¼ cup / 5 tbsp) spelt flour
120 ml (1/2 cup) almond flour

 

Posted in Healthy Eating | Tagged , , , , , | 3 Comments

Immune Boosting Waldorf Salad

Immune Boosting Waldorf Salad

I have been craving this fresh and bright coloured Waldorf salad all week and thought it was about time I share the love. I love all the crunch from the celery and sweet apples paired with the tart yogurt dressing, which is delicious even on its own. And I love the look of it… which is always a good sign.

While sitting down to write this post I started wondering about who this Waldorf was? I figured there had to be some sort of history attached to the creation of this salad, since it is always known as Waldorf salad. And sure enough… The Waldorf salad was first created in the 1890s at the Waldorf Hotel in New York City – the same hotel we now know as the Waldorf-Astoria Hotel. So there you go. A little history lesson accompanied by a recipe. And this is my nutritious twist on it. Minus all the mayonnaise and plus a lot of extra fresh summer coloured vegetables.

Immune Boosting Waldorf Salad

During a regular week, I don’t cook a lot. Instead, I do a whole lot of food assembly. I usually cook up some staples, like quinoa, roasted sweet potato, broccoli and beets and have containers with already washed fresh vegetables; kale, arugula, carrots, cucumber, bell peppers… and so on, ready to be paired up into a meal that will take little more than 10 mins to prepare from start to finish!

As with most recipes on here, you really can give it your own twist and make it suit your needs using what you have on hand. The idea of aiming for food assembly makes healthy eating a lot easier and is often what I do myself and recommend to clients who are busy and/or don’t really enjoy cooking all that much. The only slightly tricky part is to plan for it and take a few hours a week to shop, pre-cook a few staples and organise your fridge to make it easy for yourself in those moments when you’re hungry and don’t have time or energy to start a whole big dinner project.

So if you don’t take anything else away from this post, simply take away the word; food assembly. Aim for that and stop feeling intimidated by eating healthy plant based foods. It really is a lifestyle change, and it may take some getting used to in the planning department, but it is so easy and you’ll soon feel the benefit and find your own rhythm.

Some of you may feel like a salad on its own isn’t enough. I personally find this salad to be quite a satisfying salad, but when serving it as a main meal I usually pair it with protein, such as grilled chicken or fish, or with a some cooked quinoa and feta cheese (a personal favourite combo!) to make it extra satisfying. It makes for a light but at the same time satisfying meal full of nutrients that won’t leave you feeling heavy afterwards.

Immune Boosting Waldorf Salad

Summer Waldorf Salad
Print
Recipe type: Salad
Author:
Prep time:
Total time:
Serves: serves 1-2
Ingredients
Salad
  • 1 butter lettuce (also known as round lettuce)
  • 3 stalks celery, chopped
  • 1 small apple, sliced
  • small handful pomegranate seeds
  • handful walnuts
Dressing
  • ¼ cup yogurt
  • 1 tbsp apple cider vinegar (raw, unfiltered)
  • 1½ tbsp lemon juice
  • 2 tsp dijon mustard
  • 1 tbsp maple syrup
  • salt + pepper
  • water to thin if desired
Instructions
  1. Combine all the dressing ingredients in a jar with a lid and shake vigorously until well combined and smooth. Set dressing aside.
  2. Wash and cut all the vegetables and mix together in a bowl.
  3. Pour dressing over the salad and toss to combine.
  4. Top with walnuts and pomegranate seeds and serve.
  5. Store the remaining dressing in the fridge for 2-3 days.

Immune Boosting Waldorf Salad

Posted in Healthy Eating | Tagged , , , , , , , | 2 Comments

Chia Crackers 2.0 (gluten free)

Chia Crackers 2.0 (gluten free)

The chia cracker craze continues! Since my chia crispbread crackers continue to be one of the most popular and reviewed recipes here I thought it was about time to give you my 2.0 version for the gluten free version. 

Going gluten free is beneficial on many levels – a primary reason being gut health. I have previously explained how a healthy digestive system is at the core of a healthy body. Since gluten is known to irritate the intestinal walls, promote inflammation, and disrupt the digestive systems ability to properly absorb nutrients, it is often with great surprise that people find that omitting gluten from their diet gives them relief from a number of digestive imbalances, such as headaches, skin disorders and stubborn weight, which suddenly shifts with little effort. I have witnessed many people shift their health for the better by cutting out gluten, and though it can be a little hard in the beginning , the benefits far outweigh the initial inconvenience of getting used to the new ingredients and ways of cooking. On that note, I have a new and delicious recipe for a gluten free sandwich bread coming up next week… So stay tuned!

This recipe is simple and alternative to regular crackers, which are made from refined, full of gluten and usually super processed ingredients. They are fab for children and a filling solution to a small in between meals snack. I absolutely adore them and have made them more than any other recipe on here, and for a number of different occasions… and they are always a win.

Chia Crackers 2.0 (gluten free)

The recipe is super straight forward, but if you’re unsure about how to roll out the dough, check out my original recipe, which has a couple of extra pics of this process that might help.

Hope you love these!

Chia Crackers 2.0 (gluten free)
Print
Recipe type: Snack
Author:
Prep time:
Cook time:
Total time:
Serves: makes about 40 crackers (depending on size)
Ingredients
  • ¾ cup (175 ml) water
  • 6 tbsp (60g) chia seeds (whole)
  • 6 tbsp (50g) buckwheat flour
  • 4 tbsp (35g) sesame seeds
  • 4 tbsp (40g) pumpkin seeds, finely chopped into an almost flour-like texture
  • ¼-1/2 tsp sea salt
  • 2 tbsp poppy seeds
Instructions
  1. Preheat the oven to 150°C (300°F)
  2. Combine chia seeds and water in a large bowl and stir well using a spoon. Stir intermittently until the chia seeds become thick and gooey in consistency (approx. 5-10m mins).
  3. While waiting for the chia seeds to thicken up, chop your pumpkin seeds into a fine flour-like consistency. (I like to run them through my blender/food processor for just a minute, but you can use a knife as well and if they're not completely flour-like its fine)
  4. Add in the remaining ingredients and combine well until the dough is thick and combines together completely.
  5. Place the dough on a large piece of non stick parchment paper.
  6. Take a second piece of parchment paper and place it on top of the first one and roll out the dough using a rolling pin or the flat of your hands. The thinner you get it the better. It should be about 2-3 mm thick.
  7. Once the dough is rolled out to a large thin rectangle, remove the top piece of parchment paper and cut it into squares and place it in the middle of the oven and bake for 40-50 mins until completely crisp and golden brown.
  8. Remove from the oven and leave to cool on a cooling rack for min. 20-30 mins. If certain areas are thicker than others and not completely crisp, you can easily put them back in the oven and bake them for a few minutes extra until they are fully baked and completely crisp.

Chia Crackers 2.0 (gluten free)

Posted in Healthy Eating | Tagged , , , , , , , , , | 1 Comment

Raw Fruit + Nut Chocolate Bark

Raw fruit + nut chocolate bark that is ready to melt in your mouth and takes just minutes to make…! This is one of my all time favourite things to make when I need something sweet.

Raw Fruit + Nut Chocolate BarkI tend to stay away from most sugars and even consider healthy sweets made from dates and other natural sweeteners an occasional treat (my raw power balls, raw chocolate brownies & chocolate coconut balls being among my favourites!). Even though natural sweeteners, such as dates, coconut sugar and maple syrup, are better than refined sugars I  feel much better when limiting my overall sugar intake (remember all the natural sweeteners are still sugars and should also be used in moderation!) However, this raw chocolate bark is the perfect substitute for sugar laden sweets and a great way to reap the benefits of the healthy medium chain fatty acids found in coconut oil. It is loaded with antioxidants from the raw cacao and sweetened with just a little maple syrup (or sometimes I do a mix of maple syrup and stevia drops). Best of all, it is incredibly quick to prepare and is the closest thing to healthy chocolate I have ever made. And if we’re being totally honest, I almost always have a little stash of this in my freezer for when I feel like something sweet. What I love about it is that a little piece does the trick and is so incredibly satisfying without being totally addictive – probably because it isn’t full of refined sugar like regular chocolate. It is absolutely delicious and requires minimal effort and just a few ingredients, most of which you probably already have in your cupboard. You can play around with the type of fruit + nuts or leave them out altogether if you prefer. My favourite combination is this one, featuring chopped almonds, dried currants and freeze dried raspberries. I love the tart sweetness in the raspberries (freeze dried strawberries are great too) and they add a beautiful burst of colour too, which makes it look extra inviting. Not that it needs any help as it pretty much sells itself, if you ask me. Ha!

Adapted from my Sea salt chocolate

Raw Fruit + Nut Chocolate Bark
Print
Recipe type: dessert
Author:
Prep time:
Total time:
Ingredients
  • 3 tbsp cacao
  • 2½ tbsp raw virgin coconut oil
  • 1 tbsp maple syrup
  • small pinch sea salt
  • 1-2 tbsp dried currants
  • 1-2 chopped almonds (or other nuts)
  • sprinkle of freeze dried raspberry (OPTIONAL)
Instructions
  1. Whisk together melted coconut oil, raw cacao and maple syrup in a small bowl until completely smooth.
  2. Add a pinch of sea salt and combine well. Add more sweetener if needed (you can use any sweetener you like. I prefer maple syrup, honey and stevia or a mix of them all).
  3. Add dried fruit and nuts.
  4. Line a small container with non stick parchment paper or cling wrap.
  5. Pour the chocolate mixture into the small bowl and spread out evenly using the back of a spoon.
  6. Place the container in the freezer for 10 minutes until the chocolate is completely hard.
  7. Break up the pieces and serve immediately.
  8. Store in the freezer.
Notes
Due to the use of coconut oil this chocolate will melt at room temperature so is best kept in the freezer and eaten within 5 minutes or so.

Raw Fruit + Nut Chocolate Bark

Posted in Healthy Eating | Tagged , , , , , , , , | 1 Comment