cheery and almond clafoutis with lemony coconut whipped cream

I'm a little excited to say that my first post for the New Year comes from my darling friend Emily Lucas. This wonder woman writes a fantastic foodie-blog called Super Foodie Adventure and I'm a huge fan of what she rustles up in the kitchen! 

Last week I made the move from Dunedin to Auckland and prior to the big drive north I was ridiculously busy getting ready to go. During my last Dunedin-date with Emily (for a while anyway), we chatted about all of the usuals - friends, family, christmas, our New Year plans and of course... Food! We'd thought about collaborating together with some food-magic for a while, and decided we'd start with some shared posts. The timing couldn't be better for me, as I must admit, I've been a tad frantic with this whole moving business and leaving little time for my blog. 

So Emily dearest, thank you very much for sharing this delicious recipe with me and everyone who visits this space. I'm so happy to share your work and I'm especially grateful that we could do it now while I wade through suitcases, house hunt and settle into this new city!

Enjoy...

Emily's Cherry & Almond Clafoutis with Lemony Coconut Whipped Cream 

(from Super Foodie Adventure) 

To me, there is nothing more quintessentially French than clafoutis. The wunderkind of French desserts, clafoutis (kla-foo-tee) lies somewhere between a frangapine tart and a baked custard. Clafoutis hails from the Limousin region of France and is traditionally baked with the pits of the cherries still in tact, in order to ‘saveur le flavour’. To protect your precious pearly whites, my recipe requires the pits to be laboriously removed. This initial slaving over the stove is short-lived, as the simplicity of this dessert is its saving grace. A spread, a splash, a whisk, a sprinkle and viola! Pop it in the oven and await the sweet cherry almond scent to permeate the house.

Cherries are aplenty right now. The cream of the crop are grown in Central Otago, just a few hours away from where we live in Dunedin (New Zealand). These cherries are renowned for being the sweetest, juiciest, shiniest you’ve ever had the pleasure of laying your mitts on. Cherries are however not just a pretty face – they are one of Mother Earth’s most powerful anti-inflammatory sources due to the presence of anthocyanins, which research has unveiled prevents free radical damage and improves memory. Cherries also contain melatonin, a hormone which assists in regulating sleep cycles.

I’ve made this dessert with almond milk which works superbly, but clafoutis also works well with other milks especially cow’s milk. I’ve adapted the recipe from the Australian Taste website and given their clafoutis recipe a Super Foodie makeover, ensuring the recipe is dairy-free (if you prefer), gluten-free and using a minimally refined sugar. I’ve used coconut palm sugar, but you can use any sugar you like, as long as it’s not the over-processed, bleached and filtered white variety. Coconut palm sugar is made from coconut tree nectar and has a naturally low glycemic index compared to other sugars. It also has a higher nutrient content and is a source of potassium, zinc, iron and magnesium. When choosing coconut palm sugar, ensure it is the purest you can find in the organic section, as some brands can be mixed with cane sugar.

This photo was taken by my delightfully Hilarious Sidekick Rachael Lawrence Lodge, who provided the creative direction for the shoot. Before we demolished the clafoutis, naturally. Dankeschön, Liebling!

Cherry and Almond Clafoutis 

Coconut oil for greasing the dish

500 grams of fresh cherries, pitted

2/3 of a cup of ground almonds

1/2 a cup of coconut palm sugar or coconut sugar

A tablespoon of honey

3 large eggs

1 1/2 cups of almond milk (or cows milk if you prefer)

A vanilla pod, deseeded or a teaspoon of vanilla essence or paste

The zest of a lemon

Lemony Coconut Whipped Cream

A can of refrigerated coconut cream

A vanilla pod, deseeded or a teaspoon of vanilla essence or paste

The zest of a lemon

A teaspoon of honey

1/3 of a cup of sliced almonds

A sprinkling of fruit, a sprig of fresh mint or lemon zest for garnishing

Heat the oven to 180 degrees. In a frying pan, toast the almonds until golden brown and allow to cool. Grease a large dish with coconut oil. Pit the cherries and place evenly in the greased dish. In a bowl, mix the ground almonds and sugar together and form a well.

In a jug, whisk the eggs and add the almond milk, vanilla and the zest of one of the lemons. Gently pour the liquid into the sugar and almond well and combine. Pour into the dish and sprinkle with toasted almond flakes.

Cook for 30 minutes or until the middle is springy. Allow to cool until slightly warm.

Separate the creamiest part of the coconut cream by gently spooning it out of the refrigerated can (use the  surplus liquid for smoothies or Banana, Date and Coconut Baked Porridge).

Add the vanilla, zest of the second lemon and honey and whisk to form peaks. Transfer into a serving bowl and refrigerate. Garnish with whatever you please and serve with the warm clafoutis. Bon Appetit!

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!

chocolate pudding truffles

As promised here is another healthy sweet treat. It’s raw, it’s chocolate, it’s creamy, it’s nutty - its one wee nugget of goodness. They are chocolate truffles and they are good for you. I tell no lie. Here is the nitty gritty…
 

I've named these 'chocolate-pudding-truffles' because although they have the appearance of a classic truffle, their insides resemble more of a yummy, rich, cake-like batter. The richness is balanced with a boost of nuts and dates so that they aren't too full on and have an element of 'lightness' like a chocolate pudding.

Raw Cacao – When you hear claims that chocolate is actually good for you, what’s not being said is that the sugars, refined oils and various other ingredients that make their way inside the wrapper are most certainly not. There is however some truth behind this ‘healthy chocolate’ idea. You just have to take a few giant leaps backward to where chocolate finds its roots in the dark cacao bean. The raw cacao bean is extremely rich in magnesium. Magnesium is a vital mineral our body needs to assist in healthy heart function, nerve and muscle stability, circulation and bone strength. Raw cacao is also loaded with antioxidants, beating blueberries, red wine and green tea. Wowza! All I’ve ever really known about green tea is that it has whopping antioxidant levels. Cacao quadruples it!

So chocolate becomes the bad guy after it has been commercially processed and refined with a bunch of other ingredients – the big-baddy-number-one being white sugar. It’s important to note however, when I talk about raw cocao, I don’t mean its not-so-identical twin cocoa. These two were split at birth and despite their similar good chocolatey looks, they’ve grown up to become very different. Cacao waves goodbye to its nutrient-dense qualities when it’s processed, roasted and given a quick name change - Cocoa. Don’t be fooled!

Raw Cacao Powder is one of the easiest ways to use cacao in your kitchen. The journey from bean to powder goes a little something like this… After releasing the beans from the cacao pod the bean is left to dry and ferment. Next the beans are ‘shattered’ to break away the shell and form cacao nibs. The nibs are pressed to extract cacao butter, and what’s left is a cacao type ‘cake’. This cake is broken up in to the wonderful versatile powder. Keep an eye out for organic raw cocao in your health food stores. I’ll admit it’s a little pricey but because it is packed with goodness and you need surprisingly small amounts to get a chocolate power hit - it’s worth its weight in gold. I add the powder to baking, smoothies, raw energy bars, desserts and treats (hello chocolate-pudding truffles!).

Nuts – As I mentioned in my previous post, nuts are full of protein. They also provide us with Omega 3s. These are essential fatty acids that our body cannot produce on its own so it is important that we find a good food source that can do the job for us. Don’t be afraid of fat. The right types are vital for a healthy functioning body. Health issues only arise when we eat more then what our body can utilize as energy or when we fill our mouths with the wrong kinds of fat - the ‘bad’ fats. Deep-fried over-processed battered hot dog? No thank you.

Omega 3s provide us with a very efficient source of energy and support healthy heart, nerve, muscle and brain function, bone strength, circulation and healthy cell growth.

Avocado - Avocados are like the cherry on top to these chocolate truffle bundles of health. They're packed with essential nutrients including vitamins A, C, E, K and B, potassium, folate and fiber. They can help lower cholesterol, improve heart health and regulate blood sugar levels. Avocados also have wonderful anti-inflammatory qualities.

(Thank you to Ryan, my lovely truffle model)

I apologise for the lack of shots of the finished product. My (rookie) photo shoot was interrupted numerous times to taste-test and quality control the truffles. The only decent shots out of the bunch are shown above... Four truffles left out of 16. Whoops!
  

chocolate pudding truffles

1/2 cup raw almonds - ground*
1/4 cup dates
1 heaping Tbls raw cacao powder
1/2 tsp cinnamon
1 Tbls honey
half of a ripe avocado
desiccated coconut for rolling

(makes approx. 16 truffles)

Remove pits from dates. In a food processor add the first four ingredients and blend till they make a fine meal. Add honey and avocado and continue to blend until all ingredients are thoroughly mixed to form a creamy paste. Roll into balls and coat in coconut. If you feel like an extra chocolate hit, roll them in raw cacao powder or cacao nibs. Store in a container in the freezer. These just taste better from the freezer. They hold together like a creamy fudge and won't set rock hard. They are ideal to whip out if you need a last minute dessert or afternoon tea. 

*If you don't have ground almonds on hand (almond meal), you can just chuck whole raw almonds in your food processor and pulse to form a grainy flour. Just be careful not to grind for too long or you'll have almond butter on your hands.

And there you have it. If you're anything like me, make a batch and then hide them in the very back of your freezer! Although it takes all my self control to not eat these in one sitting, they're even better enjoyed with friends and family. I hope you like! 

fruit and nut booster balls

A few weeks ago I put together a plan to help my Mum get back on track to a healthy balanced diet and to share with her all the wonderful things I’ve been learning about ultimate health. I devised a three-week cleanse to kick start and detoxify her body starting from the inside out. My Mum is pretty on to it when it comes to good health, but as I’m sure you’re aware, it’s really easy to slip in to bad habits and then struggle to shake them off, so I gave her a little push. It was goodbye to all processed foods and refined carbohydrates and sugars and hello to fresh, natural, mostly raw whole foods.

(one of the very few shots I had here with me in Korea of me and my mama - this particular snap is a few years old now)

A good friend Graeme caught wind of this and was keen to jump on board and give something similar a try. Check out his very cool blog here. It initially followed his progress day-by-day as he took on a 14-day cleanse challenge. To date he continues to share entertaining, interesting and motivating posts of his own journey in finding ultimate health. In fact, it’s thanks to Graeme that I finally got on and began this blog. He gave me that push I was after. I highly recommend you tune on in and have a read of his stuff on Finding Health: Trial, Error, Success, Yes! 

   

So a major goal of mine when creating these 'plans' is to not only provide delicious treat recipes that replace the refined processed snacks we are used to - 'MSG in a bag' otherwise known as potato chips, or 'sugar-rot' otherwise known as lollies or candy - but to source a treat that has mega health gains.

In the next two posts I’m going to introduce you to two of my favourite healthy, sweet, energy packed treats. You don’t need to be taking part in a cleanse to enjoy these bad boys. Build them into your weekly menu and start outweighing the bad treats with the good ones.

First up are these fruit and nut booster balls. Here is the low down. They’re quick and easy to make. They provide you with a good burst of energy from the nuts (which will also help to satisfy hunger and up your protein) and the natural sugars and carbohydrates present in the dried fruit. To top it off they are 100% raw.

When you’re sourcing dried fruit, look out for kinds that don’t have added-sugars. “Sweetened” varieties are loaded with the stuff, refined to the max, and it’s just not necessary. We’re talking about dried fruit here! They contain enough sugars in their natural form which provide us with plenty of energy that our bodies can more efficiently use.

fruit and nut booster balls

1 cup of raw almonds
1 cup of dried fruit (at least 1/2 dates)*
1/3 cup pumpkin seeds
2 Tbls sesame seeds
1/2 tsp of cinnamon
your choice of sesame or chia seeds to roll

In a food processor pulse almonds till ground to a chunky meal. Set aside. Next blend dried fruit to form a mushy paste. Add the fruit mush, ground nuts, pumpkin and sesame seeds to a bowl. I like to keep the pumpkin and sesame seeds whole for some added texture. 

Have a dish ready with your desired seeds for rolling as well as a container to place your finished balls. If you have kitchen cooking gloves now is a time to throw them on. Things will get messy. Using your hands mix, squidge and squelch together all the ingredients. 

Give your hands a quick wash (wet hands will help prevent sticking) and then grab bits of mixture and form into balls with the palms of your hands. Roll the balls in your chosen seed and store in a container in the fridge. I recommend leaving these over night or for at least a few hours to set together. The flavours build and they're extra delicious when chilled. 

* I LOVE Medjool dates and if I've got them I tend to use them in this recipe. But you can use any dried fruit you like, apricots, raisins, prunes - they are all delicious, just use at least half dates or prunes to ensure the balls bind together!

I love having stocks of these in my fridge - they make for a perfect snack when I get home from work and need an afternoon pick me up before dinner. If I'm on the run and know I'm going to be busy, I throw some in a zip-lock and keep them in my bag so I can grab one when I need a quick burst of energy.

Tune in next week for my second favourite sweet treat. They’re chocolatey, easy to prepare and the recipe comes choka-block with nutritional info about cocao and some seriously good reasons to eat chocolate!

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.