Soulful Smoothies

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Soulfull Smoothies

All summer long I’ve been hooked on my morning smoothies. They got like a friend to me. Everyday a little different, depending on what I have at home. I normally try go along with the 2/3 – 1/3 rule of thumb to keep it alkaline. So, 2/3 greens or veggies and 1/3 fruit. To get an idea about the alkaline way in a nutshell read this article on one of my favourite cooking websites Honestly Healthy.

As for veggies you can choose all different kinds of things… fresh spinach, herbs like basil, mint or cilantro, zucchini, cucumber.. they all work well and don’t fast too strong. As for fruit I always like a banana, or some other sweet fruit like melon, pineapple, nectarine or apple.

It’s always nice to throw in some nuts like almonds, cashews, chia seeds or sunflower seeds to add a bit of protein or you add a teaspoon of protein powder (I like hemp or pea protein). Feel free to give it a special kick with the wide variety of super foods available: maca to balance your hormones, raw cacao full of antioxidants, spirulina, wheatgrass, lucuma for sweetness, acai – you name it!

Finally top it up with liquid. You can take water, coconut water, your favourite dairy free milk (almond, coconut..) or what I like as well cold tea like green tea, mint tea, redbush tea etc. I always make a hug jug of tea everyday while I work and you can easily use those leftovers in your smoothies! Last but not least add a tiny little drop of oil (flax seed, coconut) to ensure the maximum absorption of vitamins of all ingredients. Remember when we were kids, they used to add a drop of oil to your fresh carrot juice in the pharmacies? That’s why.

Now, put your lid on your blender and get started :)
Get creative and make it a habit – the perfect way to start your day or also great for an afternoon snack!

Enjoy your smoothies & big love,
N x

Alkalising smoothie creations above:

Top left: Melon zucchini morning bliss
1 handful of cantaloupe, 2 small zucchini, lots of mint, coconut water, maca, lucuma & spirulina

Top right: Spinach Banana Smoothie
Fresh spinach, coconut water, banana, maca, lucuma & spirulina.

Bottom left: Basil Booster
Lots of basil, mint, half a cucumber, 1 banana, some Brazil nuts & maca powder.

Bottom right: Mexican banana chocolate smoothie
This is a sweet kick off for the day which can also be used as a delicious afternoon pick me up.
1 banana, raw cacao powder, maca, almond or coconut milk, tiny pinch of cayenne pepper (careful!)

Enjoy!

Raw zucchini spaghetti with raw cream cheese and tomatoes

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Recently I posted some photos of my first batch of raw cheese on my blog’s Facebook page. Shortly after my first batch of raw zucchini pasta for which I used my new spiraliser. Quite a lot of people saw that and gave me their positive comments on it, most of them curious as I guess it’s still something pretty new to many of us. I’ll definitely play around with it more often in the future. But for now let me share how I made it, as first times often get the most of attention in life ;-)

Btw the cherry on the top was that all fresh herbs I used in this recipe are from our new lovely and lush vertical garden on our balcony! *Happy me*

raw  cream cheese

Let’s get started with the raw cream cheese
The recipe below will give you a nice amount of cream cheese which will last you for several days. It can be used on sandwiches, wraps, as a  dip for vegetable sticks, on sliced tomatoes like a vegan caprese.. or as I did in the end as a sauce for the raw zucchini pasta.

What you need
2 cup of chashew nuts (soaked over night)
1 handful of fresh herbs (washed & dried); I used basil, parsley, mint, rosemary and a tiny bit of sage (careful with this one, it’s strong!)
Some lemon juice
A splash of water (not too much, you can always use more if needed)
Some of your best olive oil
Salt
Pinch of cayenne pepper (check this article out if you don’t know why this is such a superstar in your cupboard)
Nutritional yeast to you liking (give it a cheese flavour)

What to do
Now the best part starts. Put it all in your processor until it gets creamy and nice.  You might need to use a spatula in between to incorporate everything. Ready :)

raw zucchini pasta

Now the raw zucchini pasta
here it get’s even better:

What you need
Zucchini (washed)
A spiraliser (like this one)

What to do
Put the zucchini in the spiraliser and spiral away – easy as that!

I added some diced fresh tomatoes, drizzled with a bit of olive oil and served it with a bit of fresh basil on top.

Bon Rawppetite!

Love,
N xx

Tricolore rice with coconut milk, vanilla, peaches & plums

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There are some things which you can eat at anytime of the day. They are always welcome – be it for bfast, as a snack, or a healthy dessert, be it summer, be it winter. The following is one of them.

My BF has a lot of childhood memories about milky rice. But how to make a healthier version of it and, next to the white refined rice which lost all nutrients on the way, how to replace the cows milk and tons of sugar? Well, this is one alternative to go – and honestly, we like it even better as it’s not only super yummy but also good for us!

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What you need
Serves 2
2 cup of cooked Tricolore rice (brown, red & black, ideally organic)
Coconut milk or your favorite non dairy milk
Coconut flakes (optional)
1 vanilla pod or best quality vanilla essence
Raw agave sirup to your liking
Peaches and plums or other nice seasonal fruit

What to do
Cook rice according to instructions. I already had mine from the day before. If you make it just a for this dish you could even cook the rice in coconut milk which will make it even creamier. If it’s precook we out it in a pot and add coconut milk until rice is covered. Add vanilla, coconut flakes and cook it on medium heat so it gets creamy and warm. Add agave sirup and turn off the heat. Chop up the fruit and place it on top. If you like to warm it’s ready to eat. If you prefer it cold, like we did as it’s summer and warm enough cool it for a bit in the fridge.

Enjoy!
Sunshine & love,
N xx

 

 

Easy peasy frittata

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Some of my favorite dishes are the really simple ones. Quality of ingredients like the eggs is key though and you’ll taste the difference once you started. Like most of my dishes this recipe can easily be played with. Exchange the veg with whatever veg you have to use up, add whichever herbs you like and add some flavor boosters like feta cheese or a bit of smoked salmon or Parma ham if you’re not on a vegetarian diet. Be brave!

For today’s version of frittata I served myself from veggie leftovers of the fridge and our new herb garden on the balcony. Oh my! The joys of fresh herbs are just indescribable for me! Really try to include more of them in your daily diet, they not only tickle your taste buds but are also have tons of health benefits. Nice side effect of this dish is also that it gives you a good chunk of your daily needed protein which is too often neglected on a mainly plant based diet.

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What you need 

(Serves 2)
4 eggs, preferably organic
2 handful of veggies: I used 2 small zucchinis, some mushrooms and leftovers of green asparagus
A splash of milk (I used coconut)
1 clove of garlic
Lots of fresh coriander and basil
Some coconut oil
Himalayan salt
Pepper (get yourself a proper pepper mill and a nice mix of proper corns, so worth it!)

What to do
Heat up a medium sized pan (non stick) with a table spoon of coconut oil (remember better not to use olive oil when it’s heated). Slowly fry the chopped up veg for a bit until they get nicely caramelised (light brown, that boosts the flavors). In the meantime beat the eggs with milk of your choice, salt and pepper. Pour it over your veggie mix. Put on a lid. Now let it sit for about 10min (can depend on job and pan, try to move it carefully. When it seems solid in the bottom it’s time). Take of the lid and put a dish on top of the pan. Flip carefully. Now repeat the other side for 10 more min.

Enjoy with a nice salad. I made a yummy quick tomato avocado salad with fresh basil, olive oil, salt and lemon juice. Enjoy as a light lunch or dinner! And if you’re lucky and have leftovers it’s also great for a take away snack.

Let me know about your favorite variations!

Love,
N xx

Thai flavored stir fry with coriander garlic prawns

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This is a very tasty, simple and yet delicious dish. It’s perfect for those nights where you want to make something special for a friend coming over but don’t have tons of time for cooking. A quick walk to your favorite supermarket for the fresh ingredients and a food lovers well equipped cupboard will offer all the sauces, spices and herbs you need. Once again: easy is right.

As usually in my recipes you can play with the vegetables as well as the noodles, instead of rice noodles soba or egg noodles would work too, so would brown rice, jasmin or basmati rice.

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What you need:
Serves 2

6 fresh, large king prawns
1 zucchini
1 fennel
1/2 box of cherry tomatoes
Small bunch of spring onions
Garlic
Fresh coriander
Fresh ginger
1 lemon
1 lime

Rice noodles, soba noodles (already cooked) or rice

Sesame oil
Fish sauce
Tamari
Worcester sauce
Chilies

What to do:

Put on some nice music and pour yourself a glass of wine. This step is not mandatory but I promise you being relaxed and happy will improve the flavor of the dish :)
Take your time to prepare all vegetables, wash and cut them in thin, bite-sized pieces. I like to prepare them in little bowls. Chop ginger finely, press the garlic. Wen everything is prepared heat up a wok pan on very hight temperature. Start with the ginger and garlic and then add veg one after the other (the harder ones first). Now stir regularly for some minutes (important otherwise everything will burn!). In the meantime heat up a frying pan, add sesame oil, garlic and fry the prawns just for a couple of minutes to avoid dryness. Deglaze the vegetables with lemon and lime juice, add the sauces and add a splash of water. Add the rice noodles and mix everything thoroughly. Try a bit so you can add more if you like it more salty or sour. Add the fresh coriander to the prawns. Switch the hob off and prepare a bed of the veg-noodle mix (if you use rice don’t mix it and serve it separately instead). Put the king prawns to bed, sprinkle with coriander and enjoy!

A healthy hearty breakfast hash

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Since I tried this dish a couple of weeks ago it has been a star in our kitchen, especially on weekends. Ideally you get local, organic eggs like me (Malta readers please check with Emanuela from the lovely Veg Box in Attard) – if you compare the colour of the egg yolk you’ll immediately see the difference to normal eggs and they have a lovely flavour instead of just being quite tasteless.

I’ve spent the last couple of days recovering at home and I can definitely observe getting better day by day by gauging my desire to start cooking again myself. Luckily there are two healthy options around here which deliver their yumminess home (Malta peeps check out the lovely Billie D. as well as Healthy Habits, I wish Grassy Hopper was delivering too!! Hint, hint ;)) and I’m sure readers in other countries might even have more . Main thing: Don’t let being weak drag you down and make you tempted to eat chunk. Especially those days you and your body need the nutrients, vitamins, antioxidants etc. more than ever! It’s so important to make the best out of those times… listen to interesting podcasts, watch documentaries or movies you’ve always wanted to see, meditate, read and just give yourself lots of rests and quiet time to get back on track. Another lesson I learned this time, it can also be wonderful to be taken care of and looked after. Thanks to my darling love on this note <3

Anyways, today is the first day I feel my culinary spirits reawaken! After one of my lovely friends even spoilt me and delivered my organic veg and freshly baked spelt bread home (lucky me <3 ), I’m dying to use this lovely kale I got again. (Did I mention I got soooo hooked on it? I know, it’s quiet late to join the hype, but things take a bit longer here in Malta – hehe!). So, tomorrow is a public holiday and I decided if I am a good girl today and rest and be quiet, tomorrow will be my first cooking day again and it shall start with this super yummy bfast hash. Try it! I hope you’ll like it as much as my love, friends and I do! Btw, the lovely hand made organic bread you can also get from the Veg Box – check out Backstube – Organic Bread.

Healthy bfast hash

What you need….
(serves 2)

  • 1 bunch of kale (ideally organic) or any other greens like chard, spinach etc., torn in pieces
  • 1 large sweet potatoes, peeled and diced
  • 1 red onion, 1 garlic, chopped
  • other veg you’d like to add e.g. tomatoes, pepper (optional)
  • 2 organic eggs
  • salt, pepper (I like cayenne)
  • some coconut oil
  • Organic bread (I love spelt) (optional)

What to do…

Start melting the coconut oil in a large pan on medium heat and fry first the onions, then garlic. When they start getting nice and glassy, add the diced sweet potatoes, roast a bit and then add the kale. If you use chard or spinach you add it a bit later as kale takes longer to get soft. Season with salt and pepper to your taste and cook it for a couple of minutes. Now make two little nests in the veg and crack an egg in each. Put on a lid so the heat and moisture can spread inside to cook the egg. Take it off after 2min, check if the egg white got white and solidish and serve with or without some nice healthy bread! Ideally the egg yolk is still a bit runny or at least soft.

Enjoy & take good care of yourself & your body cause it is our temple!
Love & sunshine,
Nxxxx

 

 

 

 

Lovely lentil salad with a twist: Puy lentil salad with roasted beet root & curcuma cinnamon dressing.

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You know what happens to me all the time? I make a lovely meal, let my love P. try it, culinary friends try it – everybody loves it, but when I don’t post it straight away then it’s almost too late and it disappears in the back of our head as a lovely memory and slowly fades away. Not with this one! Thanks to my friend U. who kept on reminding me. So let me dedicate this lovely lentil salad to you and your gorgeous wife and beautiful baby girl in return <3

I made this salad when my friend was still patiently in hospital, waiting for the baby to come and on the day I pre celebrated my 34th birthday with my friends. Just out of curiosity I let my friend U. try it and he was as blown away as P. and me. It’s a surprising mix of flavors, especially due to the roasted beetroots and the gorgeous mix of spices in the dressing. But as usual this dish is not only yummy but also boasting of health benefits! The lentils are little folic acid warriors (yes, just as well as the Chickpea Crêpes my previous blog post) and the beetroots are not only great for boosting stamina and making muscles work harder, they also contain iron, magnesium, potassium, magnesium as well as vitamins A, B6 and C, and – again! – folic acid. So, let’s get started!

puy lentil salad with roasted beetroots

What you need….
(Recipe inspired and adapted from one of my favorite blogs MyNewRoots)

1 small pack of puy lentils, washed and cooked tender according to instructions
3-4 beetroots, washed & peeled
3 celery stalks
Best quality salt (I used Himalayan)
Coconut oil (for roasting the veg)
2-3 pinches of ground cumin and coriander
A handful of fresh cilantro

For the dressing:
Best quality olive oil
Apple cider vinegar
Dijon mustard
Spices: pinch of cinnamon, pinch of curcuma, tiny pinch of cayenne pepper
Raw Agave sirup
Salt

Optional: goat cheese, crumbled

What to do….
Start with roasting the the beetroots and celery stalks as this step takes the longest. Wash, chop in chunky pieces, spread on a tray, drizzle with coconut oil, salt and the spices and roast them in the oven for about 45min at 190°C.

In the meantime cook puy lentils according to instructions, just watch out that they keep a nice bite. Drain and let them cool off. Now mix the ingredients into a nice dressing. Start with small amounts and keep playing until the mix is perfect to your taste (some like it hotter, so add more cayenne and mustard, others sweeter and so on – trust your taste buds :-)

As soon as the veg is ready, take it out of the oven and let it get cooled off. Chop up cilantro roughly  and finally mix everything together carefully so the lentils don’t get squashed. Also lovely when ingredients are still a bit warm!

For a non vegan version, this salad is also amazing with some crumbled goat cheese on top.

Hope you enjoy it as much as we did and once again, tons of love and all the best to baby Sienna and to great friendship <3
Your support means a lot to me…

N xxx