chocolate quinoa breakfast pudding

I've been wondering how to compile this post for some time now. Because quinoa (pronounced keen-wah) deserves such star treatment, a red carpet entry and the whole world to see it in all its glory, I was a little nervous to choose a recipe to showcase it. I eat quinoa at least two or three times a week - for breakfast, lunch, dinner, a snack, or dessert. Because there are so many yummy ways to enjoy it, I realised I'd never be able to choose the one perfect quinoa dish to share with you. So a few nights ago I made a promise to myself - the next time I cook quinoa, I'm taking photos, writing down the recipe and posting it. No second thoughts! Just hurry up, get on with it and share the quinoa love.

That was while I was tucked up in bed and drifting off to sleep. As it turns out, the next morning I found myself in the kitchen all giddy and excited preparing chocolate quinoa breakfast pudding in a pot on the stove. Recipe block over. I was soon to have a satisfied tum and my quinoa blog post - double win!

I've been enjoying quinoa porridge and the like for breakfast for some time now, but on this particular morning, I had some oats that needed finishing, a craving for a sweet treat and a friendly jar of cacao giving me eyes from the pantry. If the idea of pudding for breakfast is a little too much for you (although I'm sure most of you will feel quite fine about the idea, just this once, right?) then feel free to save this recipe for a more dessert-appropriate hour. Alternatively,  you could leave out the cacao so it's not so rich. Otherwise, follow as I do - pudding for breakfast? YES PLEASE.

Quinoa has been enjoyed and consumed in South America, namely the Andes region - Peru, Equador, Bolivia and Columbia for thousands of years. It has been said that the Incas considered it a sacred crop and called it the 'mother of all grains'. And that it is! Well, kind of - interestingly, although quinoa looks much like a grain, it is actually a seed. I've even heard some call it a pseudo-grain. Whatever you like to roll with - grain or seed - quinoa is delicious and bursting with nutritional loveliness. 

I especially love this wonder-seed for it's protein-rich qualities - unlike many other grains, seeds or legumes, quinoa boasts all the essential amino acids. Amino acids are what make up the protein needed in our bodies in order for us to function. Essential amino acids are essential because the body cannot produce them on it's own and must obtain them from specific foods. A combination of all essential amino acids are sometimes harder to find in plant based foods and are more commonly found in meat. But hoorah to quinoa! - A plant based food that gives it all. 

Quinoa is full of fibre, phosphorus, magnesium and iron, is low in fat, has a good dash of calcium and is gluten free. In other words, it's full of all the good stuff! Taste wise it is very unique. I love it's nutty, earthy flavour that is interesting enough to really boost a dish, yet mild and versatile enough, allowing it to be prepared in both sweet and savoury dishes. You'll find quinoa at any health food store, and in recent years I've noticed it popping up at some supermarkets. I recommend hitting your nearest health food shop though as you can usually buy it in bulk there and for a more affordable price.

Now, I think I have given you enough reasons to jump on the quinoa-wagon, if you haven't already! I've also expressed my deep love for cacao and some of its nutritional benefits in an earlier post. So when I combine this chocolatey goodness with my great mate quinoa, I've got myself some serious soul-mate action in a bowl. 

chocolate quinoa breakfast pudding

(serving for one)
1/3 cup quinoa - washed and drained*
1 cup water (and a little more, to add at the end)
1 small apple - cored and chopped into small pieces (see photo)
1/2 tsp cinnamon
Tbls dried fruit (raisins, dates, apricots etc)
Tbls of honey (less if you're using a really sweet blend)
Tbls cacao powder
Tbls walnuts - roughly chopped
1/4 cup rolled oats (or 1 Tbls chia seeds if you'd prefer a gluten free option)
1/3 cup milk - your choice of cows, rice, soy etc
half cup fresh blueberries (optional - but oh so delicious)

Gluten Free Option - Please note, I have called for rolled oats in this recipe however they are not always gluten free due to the wheat products they can come into contact with during processing. If you are gluten intolerant make sure the packet confirms they are gluten free. Alternatively you can replace the 1/3 cup of oats with extra quinoa - In the initial stages add 1/2 cup quinoa with 1 1/4 cups of water. When the recipe calls for oats, instead add 1 Tbls chia seeds and continue adding a dash more water or milk as the recipe suggests till the mixture reaches your desired consistency. 

In a pot on the stove combine quinoa with water, half of the chopped apple, cinnamon, dried fruit and honey. Bring to the boil, give a quick stir and then lower to a simmer. Cover with a firm lid and leave for 12 minutes (I use a gas stove which gives me a lot of control over the heat. If using an electric stove, you can always try turning the element right off for the twelve minutes as the element sometimes take a while to cool down. If you know your oven well, you'll know what is best to achieve a 'simmering' temperature). 

After 12 minutes, remove lid and give the mixture a stir. Keep the element on a simmering heat. Add cacao powder and half of the walnuts and combine. Next add the oats and stir together. The mixture will immediately dry out so add a Tbls of water, then Tbls of milk intermittently while stirring, until you have used all of the milk and the oats have cooked. During this process the oats and liquid will bring all the ingredients together to make a porridge-like consistency. Feel free to add more or less liquid if you think it is necessary. 

Pour into a bowl and top with the rest of your apple, blueberries and a sprinkling of walnuts. Add an extra dash of milk if you'd like and sit down to enjoy this delightful sweet-treat breakfast that's super packed with healthy goodness to set you up for the day.

*It's a good idea to wash your quinoa before eating it due to its saponin coating. This coating naturally occurs during cultivation and has a bitter taste which is undesirable to birds that might otherwise try to destroy the crop (pretty cool what nature gets up to, huh?). If you've a fine sieve, place quinoa inside and run water through it while massage it with your hands. Even better, leave your quinoa soaking over night and then rinse clean before cooking. 

the chocolate blueberry grime fighter

Spring I love you! I'm not even in the Southern Hemisphere right now but I can still feel that spring in my step. Why? Because I'm living the goodness through my friends and family back home. When we connect through the cyber world I can literally see the winter weight lift and their faces brightening (not that any of them were ever not-bright and beautiful)! So I wanted to write a post with those lovely people in mind.

Spring time to me is all about freshness, colour and... cleaning. And I'm not just talking about spring cleaning the bedroom, kitchen or desk at work. I think this time of year calls for a decent boost and clear out of our insides. I like to do this by filling my body with nourishing foods and aiding my digestive system in to a healthy, ultimate functioning mode. 

My first step is to drink drink drink the goodness - sometimes in the form of a fresh vegetable and fruit juice, but most of the time as a smoothie. Enjoying one of these puppies for breakfast is a perfect way to start the day. This week's Grime Fighter Smoothie kicks some serious ass - filling you with super rich antioxidant foods to help get rid of those mean toxins and grime that creep their way into our system. Sounds like just the ticket for a Spring clean out right?!

Blueberries and chocolate both taste amazing and are packed with antioxidants. So pairing these two together makes for an explosion of healthy-deliciousness. I've given some background on raw cacao in this post here. It's worth taking a look, especially if you're interested in some of the key differences between raw cacao and cocoa. It's pretty awesome to learn that something so yummy can be so good for you. Raw cacao not only has extremely high antioxidant levels, but it's magnesium-rich qualities can help promote healthy heart function and good circulation along with nerve, muscle and bone strength.

Antioxidants and Blueberries - We're exposed to free radicals (the bad little molecules that latch on to our cells and destroy healthy tissue) due to natural chemical processes in our body and from the environment (air pollution, cigarette smoke etc). Sometimes, no matter how 'clean' we try to live our lives, it's hard to avoid their effects. This is why we should all love antioxidant rich food because antioxidants can help our body to fight infection and rebuild damaged cells by neutralising free radicals. Blueberries are full of antioxidant nutrients which can help repair and protect against tissue damage within our muscles and in a range of body systems like the cardiovascular system and nervous system.



Hemp Protein - So while I was getting all excited, piling blueberries and cacao into my blender, I thought I'd take it one step further and throw in some hemp protein. Hemp protein is a bi-product of pressed hemp seeds. This superfood is oh-so-super because it contains all of the essential amino acids our body needs, making it a complete protein which is not so easy to find in plant based foods. Protein is really important - it provides strength and support to the tissue all throughout our body, and is needed for muscle repair and building. Hemp protein is also a great source of essential fatty acids - omega 3 and 6 - and provides them in the ideal ratio for our body to utilise. Essential fatty acids give us an effecient energy source while promoting and supporting all things good for our bodies - healthy heart, nerve, muscle and brain function, bone strength, circulation and healthy cell growth. Why would I not add a scoop of this to my smoothie?? Make me strong to fight the grime I say. 

So if you're after a way to kick the winter slumps, starting yourself on a spring transformation or just wanting to maintain a healthy balanced bod at any time of year - give the Grime Fighter Smoothie a go!

the chocolate blueberry grime fighter 

1 frozen banana*

1 cup blueberries - frozen or fresh

1 Tbls hemp protein powder

1 heaped Tbls raw cacao

2 Tbls of raw almonds - I had sliced almonds on hand, but whole almonds work too

1 Tbls honey

3-4 ice cubes**

1 cup of water 

Add all ingredients to a blender, and blend until smooth. It's that easy. Feel free to add more or less water to thicken or thin the consistency.

* I usually add frozen bananas to my smoothie. Having a smoothie icy fresh is pretty crucial - warm room temp banana just doesn't cut it for me. Plus, that way I can buy a bunch and not worry about them over ripening. Before you freeze them, peel and chop each banana into four or five pieces (I make them the same-ish size so I know how many bits to grab when I need one banana). Freeze pieces separated on a tray, and bag together once frozen which will prevent them sticking together.

** Add more ice cubes if you are not using frozen bananas or frozen blueberries. It really makes a difference when this smoothie is icy cold!

the green smoothie

I thought I’d start this blog the same way I start my morning - with a delicious, healthy, easy and very green smoothie. Korean summer has well and truly set in and waking up to this for breakfast really does hit the spot.

The seasons here are different to home. Winters are dry and extremely crisp. But once I’m rugged up, there’s not too much to complain about – there’s not one drop of rain and the continuous blue-bird days make me a pretty happy little winter bunny. Don’t get me wrong though, I do love a good New Zealand winter hit - stormy, crazy winds and getting cosy indoors while outside buckets down a series of sleet, snow, rain and hail!

When I think of the summer heat in NZ I think hot, dry, burning sun streaming from blue Central Otago skies. Although the burn is intense, a shady spot under a tree or umbrella usually does the trick so I can keep my cool and enjoy a lazy summer’s day. In Korea, on the other hand, there is no escaping the heat. It’s wet, humid and sticks to you like glue.

The contrasts are just so extreme - winter here is as dry as a Kiwi summer, and the Korean summer is wet like our winter.

Anyway, where was I going with this?? Ah yes… The sticky heat and green smoothies! As temperatures and humidity continue to rise, so do my cravings for my morning smoothie concoction. For those of you experiencing blasting southerlies and the serious winter cold however, this is no reason to be missing out. Starting your day with one of these puppies has too many benefits to count. But to name a few, it's healthy, 100% raw, full of nutrients, ridiculously easy to make and it will boost you with a good dose of fruit and veg before the day has even begun.

Why is it bright green?
  
I love a smoothie because you can pack in a whole bunch of food and nutrients that our bodies need and often lack. My morning fix sees me dose up on proteins, omega 3s (the good fats that our body needs to function), and, drum role please...

... Chlorophyll! 

Chlorophyll is the pigment that gives plants their green colour and helps them convert energy from the sun (it makes sense that green vegetables grow up out of the ground - ever wondered why the top of your carrot has a little green glow?). A Chlorophyll-rich diet provides you with a whole lot of goodness. It helps the body produce healthy blood (healthy blood = healthy heart!), strengthens the immune system, encourages strong liver function, fuels new healthy cell growth and supports the body in cleaning and detoxifying itself. 

So, the first two things I chuck in the blender are spinach and celery (…yes you read it right). What may seem strange at first takes very little time to get used to and you can always start with small amounts and build up from there.

A teaspoon of Chlorella is where I get the next Chlorophyll hit. Chlorella is an extremely chlorophyll rich water grown green alga. Up your Chlorella intake and you’re taking about ten massive steps forward in looking after your body because this wee beauty does not stop with Chlorophyll! It is full of vitamins including A, C, E and high levels of B12, contains omega 3's, is a complete protein source - which is exciting to find in a plant based food - and is a highly digestible protein at that, so you don't have to worry about putting too much strain on your digestive system.  

Chlorella can help to stabilise blood pressure and blood sugar levels, balance the bodies pH levels (which get seriously out of whack when we're eating processed foods), literally clean your insides and give your organs that boost they need to function well. It's a great detox food too, and considering our bodies are naturally detoxing from the early hours of the morning, I love to give it a hand. 

Convinced?!

Once you've added chia seeds and a handful of almonds and sunflower or pumpkin seeds (amazing wee gems that each deserve a post of their own, and will, in due course!), you've got even more protein and Omega 3s covered too.

And this my friends, is why a super green smoothie is my favourite way to start the day - whatever the season. Get into it!

the green smoothie
(serves one monster size glass)

one stick of celery roughly broken up
a handful of spinach
1 cup of water
1 banana - frozen*
2 kiwi fruit
1 tsp of chlorella
a handful of nuts and seeds - I usually throw in a mix of almonds, sunflower seeds and walnuts (preferably soaked**)
1 Tbs honey
1 Tbs chia seeds

Blend together celery, spinach and water. Once they're thoroughly mixed and the greens are well munched stop the blender and add all other ingredients. It's up to you how you like your kiwi fruit. Although I love the taste of the skins, I tend to peel them to avoid any yucky sprays if I can't source them organic. Turn the blender on and whiz for about a 30 seconds or until the texture is smooth. Add more water and blend again if it's too thick.

* Freezing bananas ensures your smoothie is icy fresh and you can buy a bunch and not worry if you can't eat them all before they brown. Here's my trick to keep things organised and easy in your kitchen. Before you freeze them, peel and chop each banana into approx 5 pieces (I make them all the same-ish size so I know when I want 1 banana I always grab the same amount). Freeze separately on a tray, and bag together once frozen (this will stop them sticking together - 'free flow' I've been told is the kitchen lingo). 

** Soaking your seeds and nuts breaks down their enzymes which inhibits our bodies from efficiently absorbing their nutrients. There'll be a beasty post with all the details to come. For now, soak your seeds for 5 -7 hours (or before you go to bed at night), and make sure they're thoroughly rinsed before you use them. If you haven't any prepared just add dried nuts and seeds as they are still filled with goodness!


I encourage you to get creative and mix up combinations. I make my smoothie with the same green veg and water base each morning. But feel free to try different fruits (pineapple is a winner), switch chia seeds for ground flaxseeds or add some dates for extra sweetness. Minus and subtract what you like from this recipe, but I ask one thing...

 Make it green!

eat it - it all starts here

Welcome!

The time has come for me to stop procrastinating and get on and begin this blog! I’ll get straight to it and give you a little bit of background info. 

For the past ten months I’ve been living in a very small, very isolated country town in South Korea. It’s been a crazy whirlwind experience with its mega highs and mega lows. When I first arrived my health was not in the best shape and so I decided to set aside one year to devote myself to finding ultimate health and happiness.

It's been a year without the comforts of home and strong support networks of friends and family – something I've had to seriously adjust to. But I've taken this ideal opportunity to put my health first. Health and cooking good food has been my main focus.

I've set aside one whole year! Not some crazy-fast-paced 6 week diet - no carbs this, or low fat that. Just pure foods, whole foods, REAL FOOD!

                                                      

My favourite thing about Korean food is the selection of beautiful side dishes - called pancheon and namul.
(Above)

Buckwheat, banana and blueberry pancakes. Some home comfort weekend cooking.

     
Ten months in and I feel like a very different person! Along the way a few things have become clear. First of all, after rummaging through many blogs, recipes and information on the web (thank you Korea for the fastest, most amazing internet connections in the world!!), I've learnt about a whole network and community of people out there sharing, reading, interested in and learning about whole foods nutrition. I for one am hooked! Every day that I learn something new, I've this desire to share it. And so that is exactly what I plan to do.


Next I've realised that some people are a little scared or intimidated by the idea of new foods and different cooking. So I'd like to find ways to make it easy, accessible and fun and inspire all sorts of different folk to build their own health and get cooking.

Just a few months ago something clicked quite perfectly into place for me - I’m clearly passionate about all of this, so why not make it a pretty serious part of my career. I've been researching and thinking about studying nutritional medicine and luckily New Zealand offers some great schools where I can make this happen. On my way home to the beautiful Aotearoa later this year, I’ll be taking a rather delicious trip through South East Asia, enjoying an extremely extravagant stop off in Oz to see some very special friends and then home to my roots to set up camp and make holistic nutrition a bigger part of my life. So, if you like, watch this space. I'll post and share as I learn and most importantly spread some very tasty recipe love!

Why Eat It?...

There is one simple answer to that. We are what we eat right?? So, if you want good health…Then EAT IT.