India: farm lands

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As promised… Another collection of views from my trip.

 

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Quinoa Salad, Beet humus and Creamy Tahini dressing

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Long title for a laborious recipe. It is not difficult, but it does make the kitchen quite dirty since you have cook a few things separately. However it is great to prepare in advance and have it ready for later if you have invitees.

It is a vegan dish, with vegetable origin protein (chick peas & quinoa) and lots of fibre. It is also quite pretty and colorful and a great way to convince your children to eat their veggies.

Ingredients (serves 4)

For the Quinoa Salad:

50 gr. of quinoa per person

1 fresh tomato peeled and chopped

1/2 spring onion

1/2 an avocado per person

Black sesame seeds to decorate

Crushed pistachios

Pomegranate 

For the dressing:

1 tbsp. Tahini

1 tsp. almond butter

1 tsp. soya sauce

1/2 tsp. curcuma

1 tsp. agave nectar

Salt & pepper to taste

Lemon juice

For the humus:

1/2 cup olive oil

2 cups chick peas

salt

1 tsp beetroot powder

1 tbsp. tahini

Juice of one lemon

1/2 a garlic clove.

Cook the quinoa on water with a bit of salt, boil for 16 minutes, whisk with a fork once cooked and let cool down. Add the tomato and the onion.

Blend all the ingredients for the dressing together and set aside.

For the humus, blend all the ingredients together and correct to your liking. More lemon juice if too bitter, more olive oil to make it sweeter. Prepare this in advance and let cool in the fridge.

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To build the salad place some lettuce leaves or rocket on a plate, add the quinoa in the middle. Cut and place the avocado on top nicely. Place the humus in a pipping nozzle and distribute them in your plate. Add one tbsp of the dressing over the quinoa and then sprinkle with the pomegranate and pistachios.

Voila!! Lots of going around but nothing terrible right??

Have a lovely rest of the week!!

Sunday Blues

Just wanted to share a picture with you, this is a blue smoothie, tinted with blue matcha and made of vanilla protein, frozen banana, blueberries and dragon fruit.

There is something about blue food… we are love a bit of quirky! Happy end of the week.

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Oat-sotto, the Healthy Risotto

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Ok maybe not my best naming moment XD but I do think it’s funny. I am simple mind like that.

I love risotto, it’s one of my favourite things because I am a big cheese lover, but the combination of bacon, rice, and parmesan cheese well… it’s everything but scale friendly. Every now and then though, there is nothing wrong with having the real deal of course, I don’t have it with meat any more but it does come in pescetarian versions with seafood that are ok for me. Scallops and mussels are a great combo for example and they add lean protein and iron and lots of flavour. In this case I wanted to come up with a lighter version, one that you can eat 3 times in a week and it won’t make you feel bloated, gain weight or affect your goals in the slightest.

Instagram is a great source of inspiration for this things sometimes and a few weeks ago I came across this savoury porridge trend that I thought could work great for this purpose. The recipe here today is vegetarian since I used parmesan cheese, the real deal, but should you want to avoid it, there are some vegan alternatives that could work just as well.

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The rice in this recipe in actually oats, in case my clever naming got you confused. Then the recipe is exactly the same as an actual risotto, only with less fat, less cheese and significantly less cooking time, which is also a plus if you are short in time.

If the oats are the right ones, this is a gluten free recipe and low carb too.

Ingredients (serves 2)

100 gr. wholegrain oats

100 gr. finely chopped onion

1 smashed clove of garlic

1 cup white wine

1 tbsp extra virgin olive oil (or half olive oil half butter)

1 cup vegetable stock

1 cup sliced mushrooms

4 chopped green asparagus

2 tbsp. grated parmesan cheese or vegan alternative

Salt and pepper

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How to…

In a pot, heat up the oil and cook the onion an garlic slowly until tender and transparent. Add the chopped mushrooms and the asparagus. Two minutes later add the oats and mix well with the rest of the ingredients to mix the flavours. Add the wine when the pot is hot and let it evaporate. Then start adding the stock little by little and cook for about 5 minutes. Turn the heat off, add the cheese and let rest for one more minute. Serve immediately to avoid the oats from going too soft.

Bear in mind the texture is softer than with normal rice, but still delicious.

Enjoy!

 

 

Best Pea & Spinach Soup

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I promise you it is the best you will ever have. Well maybe you are very stubborn and will not be willing to admit it, but it will be at least top 3! What is special about this soup, is that is based on a traditional Finnish soup that I tried many years ago.

I had never been a massive fan of peas… I guess like most children, those mushy, green little balls were mainly something I had to patiently remove from paellas, rices, other foods that I liked…mainly an annoyance this is. Luckily for me, I developed a brain later on in life, and I became more adventurous with food, this paired with an excellent parental education that engraved in my brain the fact that “If you go to someone else’s house, you eat what you are given and you say how good it was” led me to trying for the first time the winning combination that makes this soup special. Mustard!

I know now you are still reading out of curiosity, so please know that Ham and Pea soup has been a traditional northern European speciality for centuries and traditionally, incorporates this seasoning into it, giving it a tart, vinagre like punch that is just so delicious! Since I don’t eat meat, I have developed a vegan alternative to this traditional soup, also incorporating spinach to make the traditional soup a bit lighter and removed the ham. If you are a meat eater, don’t hesitate to add a bit of ham in the cooking process and blending it together and you will get a smoky, delicious flavour.

Peas are also a very respectable source of many things. At only 74 calories per each 100 gr. of product, you get 5 to 6 gr. of fibre, 6 gr. of protein and very good levels of iron, calcium, vitamin C and magnesium along with multiple vitamins. It is also low in sugars and the carbohydrate content is of slow absorption making them perfect for weight loss diets, low carb diets, and diabetic patients (regardless of their medication of course).

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What else can I say… it is also very easy to make so totally worth trying and including this soup into your every day diets, without a doubt!

Ingredients (serves 5)

300 gr. frozen or fresh peas

300 gr. frozen spinach

1 Onion finely chopped

1 l. of vegetable stock (if doing the vegan option, if going for the traditional one, just add a 200gr. clean piece of smoked ham or a ham bone)

Dijon Mustard

Olive Oil

Salt & Pepper to taste

How to…

In a very small amount of olive oil, cook the onion finely chopped until transparent. Then add the frozen peas, the spinach and add the vegetable stock (or the ham and water), salt and pepper and let cook for 15 to 20 minutes.

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Remove one cup of the peas and set aside and blend the rest of the mixture correcting the level of water, it could be too dry or too liquid and therefore your soup would be too liquid or too chunky. We want the soup to be a little chunky though, kind of thick, but of course this is a personal choice! Once the soup is roughly blended is ready to be served.

In a bowl, serve the amount of soup you wish, add a teaspoon of dijon mustard on top and some drops as decoration. Garnish with some of the peas you had set aside and if you want, with a bit of mint and enjoy. img_9888

Vegan Chili con Carne

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Or should I say Chile Sin Carne (which means without in Spanish as oppose to con, that means with) because there is no Carne (meat) at all in this recipe!

This is a great way to start the week and an awesome recipe to cook in advance. It is very simple to make, perfect for busy people that would like to eat a bit healthier during the week since this is a meal that you can take to the office to reheat and it will taste perfect.

Like every dish that gets its flavour from spices, it always tastes better the longer it sits together. This chili will be perfect in the fridge for 4 or 5 days.

In these cold gloomy days of winter, there is nothing better than a warm plate of this spiced mexican style platillo. I have removed the meat to make it vegan which also removed all the saturated fats and colesterol, making it very low in fat and high in protein and slow burning carbs which is perfect to keep you fuller for longer.

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In case you are new to this site and you haven’t read this before, beans and beef have a very similar content in protein, even though the quality of the that protein is not as high since vegetable protein lacks some basic amino acids, making it less available for the body to use. In order to supply those missing amino acids, you add some animal protein to the dish, or some cereal. It is enough to add a small portion or bread, rice o a bit of cheese or even soured cream to make it complete.

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Since I am on a permanent journey to a leaner me, I haven’t add grated cheese on top as in the tex mex versions but depending on your goals you may want to do so.

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Ingredients (serves 6)

2 stalks of celery

1 red bell pepper

1 yellow pepper

2 red onions

800gr. can of chopped tomatoes

800 gr. red kidney beans

1 small can of sweet corn

1 tsp. cumin

1 tsp. ancho chili powder

1 tsp. chipotle powder

1 tsp. garlic powder

Salt to taste

Extra Virgin Olive oil

How to…

Peel and chop the onions in small squares, the peppers and the celery in small pieces and in a large pan, heat up 2 tbsp of extra virgin olive oil. Cook the onions first for a couple of minutes adding salt to it and then add the pepper and celery and cook for a further 7 minutes stirring occasionally.

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Add the chopped tomatoes, the spices and taste for salt and leave simmer for another 10 minutes. Add the beans removing part of the liquid first and keeping in aside in case the pan runs dry. Cook for a further 10 minutes, add the sweet corn and after another 2 minutes turn off the heat and let sit for 10 minutes for the flavours to mix.

You can eat straight away or way until the next day. I serve it with whole grain rice (the portion is around 30gr. of dry rice per person), fat free greek yogurt and fresh coriander and chilies for decoration and you can also add a side of avocado.

Enjoy!

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Healthy Black Bean Vegan Burgers

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Recently I went through some documentaries that enforced previous notions of what is healthy eating and how to go about it. What i didn’t know, was the impact that those decisions make in the world we live in.

The vast majority of people turn their heads to the other side, not to see. They KNOW that reality that lies within, but they do not want to acknowledge is there, because if they do, they might feel bad about themselves. They might even want to change something, and changing habits is not easy.

I have spoken about it before in this blog, you can find a long article about veganism scrolling down the page if you are interested.

However it is not really about becoming vegan, it is about gaining awareness. Awareness over the fact that according to the UN, 53% of our CO2 emissions come from the meat industry (I mean all types of meat and dairy), that is way larger than the cars, planes and industries of these world. The impact on the planet of the excessive animal protein consumption is vile. As always, there are two sides to this coin, the economic development  of certain areas depends on cattle and related business so it is not about not eating meat. It is about making the meat you consume count.

Why not start by having a vegetarian/vegan day a week? Just give it a go! It is fun, it is easy and it will spark your cooking creativity. You don’t know where to start?? Here is where. Make note on today’s recipe and try it out next Monday for a good start of the week.

Also, in terms of health benefits, these way of eating tends to be cholesterol free and lower calorie/fat so it may even help you shred a few pounds.

About these burgers, I took the recipe from another blog and I have to say, it would probably benefit from a bit of egg white to hold it together since cooking them can be a bit messy, therefore the uneven shape of mine.

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Ingredients (makes 4 large patties)

250 gr. butternut squash

1 can of black beans washed and rinsed

1/2 an onion finely chopped

1 clove of garlic

1 tbsp of cumin

1 tbsp paprika

salt and pepper to taste

1 cup of oats

Veggies to accompany, I used broccoli stems, lettuce leafs, avocado, hummus.

How to…

In a pan, cook the chopped onion until transparent, then add the butternut squash cut in small cubes.

Let it cook until is soft and then add the beans and spices, rinsed and let the water evaporate as much as possible, this will make the patties drier and easier to work with.

With a food processor or a hand blender, mix all the ingredients and add the oats, this will give your mixture a lot more texture. Add more if required, you want the resulting mixture to be slightly firm.

Form the patties and cool in the freezer for 30 minutes.

You can cook them in the oven for 45 minutes, or in a non sticky pan for about 15. In the oven, they could melt and become a mess, so I would rather the pan, flipping them around a couple of times and bearing in mind they will expand and become bigger so they could invade each other’s personal space. If this is something burgers feel touchy about lol.

Another solution is too cook them with metallic rings around, like the ones that restaurants use to form vertical salads.

You can use these patties to make proper burgers or just eat them with veggies and some avocado as me, because I am a low carb-er. Your choice.

I promise you, no one would be asking for a steak if you serve these.

Happy next Meatless Monday!IMG_6140