crunchy red vegetable, roasted kumara and lentil salad

Well, here we are just a few days short of September. The heat in Korea is still really intense. I've forgotten what it's like to sleep with any covers and the days are humid, building to afternoons of late summer rain. Everywhere I turn, lush green plants and bush form the landscapes. Its a pretty cool sight to see this much green in the summer and is such a contrast to the golden plains and dry sun in New Zealand. 

Whether gold or green though, I'm always happy when the weather is warm! In fact I'm feeling pretty lucky, because this year I'm getting one loooooong summer. In just two weeks I'm saying goodbye to Korea and taking off. I'll be hitting the streets of Southeast Asia, then heading home to New Zealand just in time for the warmer months there to start shining. Korea started heating up in May and if all goes to plan, New Zealand will follow suit as it did earlier this year and extend it's upcoming summer right out into April. Boom! That's one whole year of summer love for me.

If you had a read of my last post you'll be well aware that I love salad. And due to my extended summer, salads have been making repeat appearances on my lunch and dinner (and sometimes even breakfast) menu. 

If you're not on the salad band wagon yet, I really want to help change your thoughts. My lovely manfriend used to scoff at me when I'd suggest we eat a salad. I could literally see his brain ticking over... "this girl and her salads - 'I'll just have the salad thanks' - that's not going to satisfy, let alone fill me up. No THANK YOU!". But I wasn't having a bar of it. A few taste-tester evenings, some lentils, chickpeas, roasted vegetables and a selection of delicous dressings later - he was hooked! My mission of turning this anti-salad-king into a salad-loving-advocate was complete.  No lie. It just took some experimenting and a little encouragement so he'd actually try preparing and eating a few different salads combos. 

Now I want to work on you! Take this post as a little push - kind encouragement - to motivate you to jump inside your kitchen and start preparing, chopping and cooking up some salad storms. Take just one step at a time and start here with this crunchy red vegetable, roasted kumara and lentil salad. 

I should also mention (because I'm aware I've gone on plenty about the heat and summer in this blog) that I haven't forgotten about the lovely people back home who aren't sitting in 30 plus degrees. Today's dish is lovely served warm or on the side of any winter meal. Plus!... Spring is just around the corner so it can't hurt to jump on board now and start sussing out some fresh new recipes.

Kumara - Kumara is what gives this salad its sweetness and texture. If you're reading outside of New Zealand then you'll be wondering what on earth I'm talking about. Kumara is a Maori word and translates as sweet potato - a term I'm sure most of you are more familiar with. I grew up using the name kumara and it's stuck. The Korean name for sweet potato is Goguma (고구마). They sound similar to me, goguma and kumara. I like that two different native cultures - Maori and Korean - which have both influenced me to a great extent, have that link. All be it a small link, I connected with it! I loved kumara as a child and it's my all time favourite roast vegetable. So I guess I found it comforting to see them all through the markets here in Korea.

Sweet potatoes are seriously friendly to our bods. They have a relatively low glycemic index especially compared to their cousin the white potato. Foods with a low glycemic index don't give us those rapid spikes in blood glucose levels which then inevitably come crashing back down and leave us feeling lethargic and craving calories. By avoiding this roller-coaster type response we take pressure of our pancreas which works overtime to keep levels balanced, avoid post-meal body crashes and cravings and feel full for longer. Sweet potatoes are also super packed with beta carotene which is considered a great antioxidant that helps to neutralize toxins in the body. They have anti-inflammatory properties too that can help heal and sooth our digestive system and to top it all off, these sweeties provide us with a great source of fibre, vitamin C, B6 and loads of vitamin A (which our body converts from all that beta carotene).

I'm a sucker for a good old fashioned roasted spud, but the brighter and more colourful a vegetable - the more antioxidants it beholds. Sweet potatoes - usually red, orange or purple in colour - are a comforting, filling and health boosting vege with the added bonus of a rich sweetness that makes them oh so delicious! 

 

crunchy red vegetable, roasted kumara and lentil salad

salad

1 cup cooked brown lentils*

1 large kumara or 2-3 small to medium size - cut into small cubes (I usually aim for 2-3 lightly packed cups once chopped)

generous helping of garlic cloves (I throw in 8 or so)

1 heaped tsp cumin seeds

olive oil for roasting

1 heaped cup diced red cabbage 

1 medium diced red onion 

1 cup chopped tomato (I like to use cherry tomatoes for a burst of freshness and flavour)

1 medium cucumber seeded and chopped 
1 handful of spinach roughly chopped

1 handful of fresh parsley, mint, coriander or a combination of all three roughly chopped.

dressing

1/4 cup olive oil

1/4 cup lemon juice

salt and pepper

1/2 tsp cumin powder

pinch of cinnamon

1 Tbls honey 

Arrange kumara and garlic in a roasting dish and coat with cumin seeds and olive oil (approx 1-2 Tbls). Set in an oven at 180 degrees and bake till kumara and garlic are turning a burnt gold colour and the cloves are soft. Usually about 25 minutes in my oven, but it only takes 15 in my Mum's - so just keep an eye on them and turn them once during cooking. While they are in the oven prepare and chop red cabbage, red onion, tomatoes, cucumber and spinach and add to a large salad bowl with the lentils. When the kumara is ready, leave to cool before adding to the bowl with half of the herbs. Stir together. 

For the dressing, add ingredients to a jar and shake till combined. Pour three quarters of the dressing over the salad and mix through. Have a taste and decide whether you'd like to pour over the rest and add a few extra grinds of cracked pepper and salt. Serve in a large salad bowl or individual bowls and finish with a sprinkling of left over herbs. Enjoy as a side to a main dish or eat on its own in all its glory, as I do!

If you'd like this dish served a little warm - add the kumara to the salad bowl before it has completely cooled. If you cook your own lentils keep them warm too. If you buy lentils pre-cooked, choose your own method to re-heat before adding to them to the salad.

*If you are cooking your own lentils, for this dish look out for brown or french green rather than split lentils. They hold together well after cooking and won't turn to mush. I like to cook my own to avoid unnecessary additives, but I know supermarkets back home stock pre-cooked options in a can that are pretty user friendly!

quite possibly the best dressing in the world

If you're anything like me, then you'll love a good salad. If they're not your thing, then I'll be working damned hard in this blog to convince you otherwise. Salads don't have to merely consist of a few tomatoes, cucumber and some iceberg lettuce shoved in a bowl. Or have you been disappointed like me before when on a Sunday brunch date the menu promises "a seasonal salad picked fresh from our garden" on the side of your poached eggs, only to discover a few sprigs of limp greens falling off the edge of the plate. That aint' a salad!

A real salad is more than that... 

It can be made with a huge variety of ingredients and served hot, warm or cold. It can star chickpeas, lentils, brown rice, black rice, quinoa or barley. Herbs? Of course - just about any fresh herb you can think of. How about adding some vegetables - raw, steamed, or roasted. You can add dried fruit, nuts, seeds and spices. And for the carnivores out there - yes oh yes, you can add meat to a salad.

One of my favourite elements to the salad ensemble is the dressing. There are loads of different dressing recipes out there. Some involve a very detailed and extravagant recipe while others are a little more basic and easy to prepare. A good old favourite of mine if I'm running short on time is to combine a quick pour of olive oil, a squeeze of fresh lemon juice and a sprinkling of some good quality salt. Mmmmmm. Delicious. 

Today I want to introduce you to another favourite of mine. It's a short and simple recipe and one of my kitchen essentials. It's a tahini based dressing and can be whipped up in seconds. 

Tahini is a creamy nut-butter paste made from ground sesame seeds. It has a slightly bitter taste compared to the well-known peanut butter but its awesome health benefits make this creamy nutty paste all the sweeter! Tahini provides a good source of B vitamins (B1 - Thiamin in particular), essential fatty acids, manganese, protein, magnesium and calcium. Essential fatty acids are essential because we cannot produce them on our own and they are crucial for healthy body function. Manganese helps us obtain and utilise those fatty acids and the B1 vitamin - thiamin. And of course, magnesium and calcium are super important too. A good balance of the two are necessary to build strong and healthy bones (let's not forget about magnesium - calcium is not the only nutrient to consider when thinking about bone strength). 

I'm so hooked on tahini I sometimes wonder if I have an addiction problem. I honestly believe I could start a blog purely based on recipes that include tahini! This wonder nut-butter is most commonly used in Middle Eastern cuisine and is a key ingredient in the crowd favourite - hummus. If tahini is new to you the taste may take some getting used to, which is why it is great as an element to recipes like hummus and today's dressing. If you become an addict like me though you'll quickly see how you can smear it on toast or use it as a stand alone dip with some crunchy vegetable sticks.

Now on to the dressing. I love this recipe so much that the title 'tahini dressing' just didn't cut it. Instead, I've rolled with - 'quite possibly the best dressing in the world'. 

I've actually gone right back to the basics and teamed it up with a simple and classic green salad (proof, I think, that even the most basic of dishes can excite). But don't let me stop you adding more to your dish. It compliments chicken beautifully (you could bake a couple of chicken breasts off in the oven, slice them over a green salad and finish with a generous helping of dressing) or can be tossed through some brown rice with steamed broccoli and green beans. This dressing jazzes up just about anything  - last week I'd had a long day and felt too lazy to cook. I had a huge container of alfalfa sprouts sitting in the fridge (I hear some of you cringing), so I mixed through some quite-possibly-the-best-dressing-in-the-world and I had myself a simply delicious nutty sprout salad. It turned what some would consider a food nightmare (not me though..I'm a geek for sprouts) in to a rich dreamy health-full salad.

quite possibly the best dressing in the world

(...with a classic garden salad and toasted sesame seeds)

salad mix

2-3 handfuls of your favourite greens (I used spinach and lettuce) - roughly chopped

8 halved cheery tomatoes

1/4 red onion - finely diced

1/2 small cucumber - peeled and chopped into half cylinders

black or regular sesame seeds to garnish - lightly toasted off for 3 minutes in a dry pan

The above ingredients combine to make a perfect sized salad-for-one. Prepare vegetables as stated above, or chop and dice in your desired fashion. Combine everything bar the sesame seeds in a bowl and set aside.

quite possibly the best dressing in the world

4 generous Tbls tahini

4 Tbls cold pressed olive oil

4 Tbls water

4 Tbls freshly squeezed lemon juice

1 Tbls honey

1 clove garlic - finely chopped

salt and pepper to taste - I use approx half tsp of flaky sea-salt and a good few grinds of pepper

Add all ingredients to a jar. Apply a lid and firmly tighten. Thoroughly shake till everything is well combined - usually about 30 seconds. It is important to really shake things up so that the water and oil combine properly to form a stable emulsion (unlike a vinegar/oil mix which form a temporary emulsion and later separate) and you're left with a thick and creamy dressing. Add a couple of generous spoonfuls to your green salad and lightly toss through to coat. Sprinkle with sesame seeds and enjoy.

Note: After shaking, this dressing becomes quite thick. Feel free to adjust quantities to suit. If I feel like something a little lighter and I have some left over in the jar I'll add another dash of water and a squeeze of lemon juice. Or sometimes once I've added the dressing to a salad I'll drizzle over an extra dash of olive oil.

Note 2: For the raw foodies out there - If you'd like to ensure this dressing is 100% raw, please make sure you use cold pressed olive oil and raw, unhulled tahini.

That, my friends, is all you need to do. Throw in a jar, shake, drizzle and eat it!

Lots of delicious love, 

Kau xx

super raw-power salad

It's been a few weeks now since Mum, Graeme and family friend Kate each took part in a 2-3 week superfoods cleanse I put together. I was so appreciative of how they each wanted to boost or change their eating habits and have me help them. My Mum (Annie) has since been whipping up a load of creative, exciting and healthy meals in her kitchen. Kate has been sleeping better than ever and continues to incorporate more whole foods into her diet. As for Graeme, he's still ripping through his ever growing health-filled lifestyle (check out his story here) and is in training for a half marathon in September. 

Annie, Kate and Graeme each did their cleanse bang smack in the middle of winter. One week was based on a 100% raw menu, so it was a challenge to not only re-vamp and introduce a whole bunch of new eating habits, but to eat foods that weren't hot while temperatures around them were dropping to below zero. They all had one thing in common that got them through the winter chill, and it was this attitude...

THERE'S NO TIME LIKE THE PRESENT! 

These are words I keep with me all the time in my journey of understanding ultimate health. I think many of us (I'm guilty of it for sure) tend to put off change in our lives because it's not quite the right time. However if we keep looking at it that way, then there will always be a barrier or hurdle that's keeping us from achieving particular goals. I don't think we can attain these goals or implement healthy change purely by dreaming about it. If we act now, get moving and stop procrastinating, before we know it, we've broken down our respective barriers, subsequently unlocking our future.

TRY NOT TO CHASE YOUR FUTURE. GET ACTIVE AND LIVE IT IN THE PRESENT.

My 'journey' is constantly growing and changing and I no doubt keep future goals in mind, but what is really important to me is at least trying to do the best that I can for my health in the present moment. When I reflect on the past few months, I realise I am achieving my goals day by day and enjoying every minute of it, rather that longing for what could be. 

Now, on to the grub! Raw food is a huge part of my present moment. For many folk out there it's an even bigger part - some people are strictly raw (and I'm not just talking about Wu Tang). The idea of eating 100% raw everyday isn't currently how I roll but that is not to say I disagree with it - it does work for some and I totally dig that. Right now I sport a ratio of about 75% raw to 25% cooked foods. I don't know if I'll maintain that forever, but it's working for me... in my present moment. 

So what is all the hype about raw foods?

If you've had a hunt around the Internet, tuned in to any of the information that is out there about nutrition, or experienced it for yourself you'll know how good a diet rich in raw foods is. If it's a little new to you however and you want to hear about a few basics then here are some interesting wee notes that have stuck in my head since learning about all things raw...

Ultimate Nutrients - Foods left in there natural state are super nutrient dense and natural enzymes are present that are crucial for our bodies digestion and healthy function. The minute many foods are cooked, the nutritional value and enzymes are depleted or destroyed.

Maintaining pH Balance - Raw foods help to keep our body in the right alkaline state. When we fill our bodies with junk, processed and too many cooked foods our acid/alkaline levels get out of whack. When these levels are off our body cannot function to its full potential and just like an engine, different parts start to break down and stop working properly and efficiently. 

Natural Elimination - When we eat raw foods we are aiding our body in the natural elimination process. The more cooked and processed foods we eat (and therefore the more toxins we put in out bodies) the harder our body has to work to 'eliminate' (get rid of those toxins) and keep our system clean. If our body can't keep up, toxins then get backed up and bigger problems start to arise such as weight gain and disease. Our liver in particular works extremely hard around the clock to keep our bodies clean and rid us of baddies - the process of detoxification is something the body never actually stops doing. When we eat a diet rich in raw foods we are making life a lot easier for our liver and whole digestive system to do their jobs.

So now that you know a little more about the raw, how about adding a little more in to your diet? You don't have to start big and completely revamp your whole fridge (not that that's a bad idea), just take one step at a time. If you've jumped on board with The Green Smoothie and have been snacking on some Fruit and Nut Booster Balls then good for you! Next give the Super Raw Power Salad a go.


This dish was a winner for my Mum, Graeme and Kate during the raw phase of their cleanse, so it made sense to share the recipe with you. It is high in fiber, high in colour and high in raw energy power! Anything that is this fresh and colourful has got to be good for you right? I love preparing this dish. The control freak in me seriously comes out as I grate and chop each different coloured vegetable - I love looking at them stacked up beside each other, bright, contrasting, bursting! The soaked dried fruit adds an element of sweetness and the nuts and seeds give it some crunch. 

super raw power salad

main ingredients 
1 large carrot - grated
1 medium size zucchini - grated
1/4 red cabbage - diced
1 red onion - diced
1 packed cup spinach - chopped as you would a bunch of herbs
1 medium size beetroot - grated
1/2 cup raisins, dried apricots or prunes or raisin/dried apricot/prune combo
1/2 cup raw seeds and nuts - preferably soaked*
a handful of pumpkin and sesame seeds to garnish (optional)

dressing
1/4 cup of olive oil
juice of a lemon
1 garlic clove - finely chopped
1 Tbls honey
salt and pepper to taste

I start things off by covering the dried fruit in a cup of water. This gives them time to get all plump and juicy while I prepare the vegetables and dressing.

Add all dressing ingredients to a glass jar and firmly close the lid. Shake vigorously till combined.

Chop, dice and grate the vegetables as suggested in the ingredients list above. Place all prepared vegetables except for the beetroot in a bowl. The beetroot will very quickly stain anything it comes in to contact with so I leave its addition till the very last minute. Drain the soaking fruit and rinse your soaked seeds if you've not done already (if you're using raw unsoaked seeds just add them as they are), and add to your vegetable bowl.

Thoroughly mix together the veg, seeds/nuts and dried fruit. Finally add the grated beetroot and 3/4 of the dressing and roughly stir together. Have a taste and if you think it needs it - add the rest of the dressing.

*I like to use a combination of almonds and sunflower seeds. I soak them over night, or during the day while I'm at work in fresh filtered water. Soaking raw nuts and seeds helps release the enzymes which prevent them from sprouting. These enzymes also stop our bodies from absorbing all of their nutrients and efficiently digesting them. Once they've soaked for 5 - 7 hours rinse them thoroughly and you're good to go. I like to then roughly chop the almonds before adding them to the salad.

Pile giant spoonfuls onto a plate or a bowl and sprinkle over some toasted sesame seeds and pumpkin seeds if you desire. Sit down, relax and enjoy this 100% super raw-power salad.

This salad also works really well as an accompaniment to a main dish; try it along side one of your meals this week or turn up to your next BBQ or potluck and wow your friends with this colour bursting dish. 

roasted broccoli pesto

I'd always considered pesto to be one of those luxury items - It’s not cheap, but I know my fridge feels a lot happier when it’s perched on the top shelf. So I decided I should master my own pesto recipe. I've been experimenting and as it turns out, it's one of the easiest things to make – chuck everything in a food processor, turn switch on, turn switch off, DONE!

On top of that you can’t really go wrong with pesto. There are many different flavour combos you can play with. Below is one of my favourites out of the 101 batches I’ve been whipping up in my kitchen as of late.

Let’s not forget, that this kitchen I speak of is currently located in Korea. Korea is no doubt home to some delicious cuisine, however something this country hasn’t quite mastered is cheese. When I found a very small $17 wedge of Parmesan imported from halfway across the world, I couldn’t bring myself to purchase it - my wallet was dry and the parmy had to suffer.

So I tried making pesto without Parmesan and it ended up working in my favour. See, I’ve been trying to create some delicious dishes that are food-friendly for everyone. This recipe is dairy-free but still has that super rich dairy like quality that I know so many us love.

And then there’s the broccoli. A while back when I was roasting some vegetables, I had a side of broccoli on the go to steam. One ninja floret snuck its way into the roasting dish and what came of it was an out-of-this-world food experience! Roasted broccoli takes on a whole new flavour. It’s crunchy, nutty and… cheesy! That’s right, it has a yummy rich cheese-like flavour I can not stop eating.

Combine this taste with my latest pesto obsession and you’ve got yourself one kick-ass pesto recipe that I eat with just about everything. I’ll have it on crackers, with vegetable sticks, mixed through zucchini pasta (recipe to come), added on top of any salad, spread on toast with a poached egg, and… Yes, straight off the spoon from the jar on the top shelf of my very happy fridge. 

roasted broccoli pesto

1 large head of broccoli - cut in to small florets

1 clove garlic 

1 cup of raw almonds* 

1 handful of spinach 

juice of half a lemon**

1/2 Tsp of salt or more to taste

1/2 Tsp freshly milled black pepper

3/4 cup olive oil

Arrange broccoli florets on a very lightly olive-oiled roasting pan or baking dish (the florets need surprisingly little oil to roast). Bake in the oven at 180C for 25-30 minutes or until broccoli is crispy to bite and has dark golden edges. Don't be afraid to let them really brown up. Turn florets once during cooking. Set aside and leave to cool.

Dry toast your almonds in an oven for approx 12 mins on bake at 180C or 8 minutes on grill, turning once. You will know they are done when you bite into one and the centre colour has turned a lovely golden. Set aside to cool before continuing to the next step. 

If you have a food processor that is capable of finely chopping garlic, first add the garlic and blend (otherwise you may have to finely chop by hand first). Add the almonds to the food processor and pulse till they are broken up but still a little chunky. 

Add all other ingredients except the olive oil and turn processor on. Once everything begins to come together pour in oil while continuing to blend. You may need to stop it and help things along by giving it a stir. If you like a runnier pesto, add a little more oil or water. Season more to taste if you like.

Store in a container in the fridge, drizzling a little olive oil on top to prevent it from drying out. This pesto ages beautifully - after a day or two see if you can notice the flavours intensifying. Yum and Done!

Note: I'm working with an unusual little oven in my apartment here in Korea. I definitely had to adjust my usual cooking times and temperatures. So, just keep an eye on the almonds and broccoli when toasting and roasting!

* To keep things a little more affordable feel free to cut down on almonds by 1/3 - 1/2 and replace with sunflower seeds, pumpkin seeds or another nut of your liking.

** I like my pesto with a real lemon punch and use the juice of a whole lemon. You can always add the juice of a quarter or half to start if you think it will be too strong.  

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!