Posts

Raw Vegan Quiche

This raw quiche recipe by Natalia of Naturelle  is an awesome alternative to traditional quiches. This super healthy recipe can be served as a main dish with or without a green salad. The crust is very similar to a traditional raw pie crust, however instead of using dates or raisins Natalia has used sun dried tomatoes for a delicious savory flavor. The filling is loaded with fresh vegetables such as carrots, spinach, red pepper, cauliflower, onion and zucchini.

quiche

Ingredients

For the crust:
1/2 cup buckwheat dried and ground
1/2 cup ground flax
1 cup walnuts
1/2 cup Brazil nuts
1/2 cup dried tomatoes in olive oil
1 pinch of salt

For the filling:

2 cups carrots (the rest of the preparation of juice)
1 cup spinach (coarsely chopped)
1 cup cashews nuts
½ cup red pepper diced
½ cup cauliflower cut into small pieces
1/3 cup zucchini
½ onion
1 clove garlic
½ cup water
1 tsp turmeric / turmeric
2 tsp soy sauce soup gluten
1 tbsp nutritional yeast flakes
1 pinch of salt

Method

1. Soak cashews in a bowl of water overnight.

The crust:

1. The food processor, combine the Brazil nuts and walnuts until nuts are reduced to crumbs. Add remaining ingredients in food processor and mix until a uniform paste.
2. Spread the crust in the bottom of a pie plate 22 cm (8 inches) in diameter.

The filling:

1. Drain the cashews.
2. Put the vegetable mixture into cubes / pieces (pepper, cauliflower) and coarsely chopped spinach in a large bowl. Book.
3. In blender, grind all the other ingredients until a smooth paste. Then pour this composition in the bowl of vegetables and mix well.
4. Submit content in the crust and refrigerate.

Leave a comment below and let me know what is your favourite raw quiche recipe:) Enjoy! 

quiche2

Right Motivation, Left Satisfied

The Beginning

Four years ago I spontaneously signed up for Run for a Reason, a 14 km run for charity. As I registered three days before the race took place I didn’t have much time to train for it. Furthermore, I had never ran more than 6 km in one go. I have done a lot of long distance cross country skiing, but long distance runs (read: more than 5km) were rather rare. I’m quite competitive towards myself and absolutely hammered my body during the event. I did the 14 kilometres in 1 hour and 10 minutes, and told myself I would never do that race again. The fright only lasted until the soreness of my muscles disappeared a few days after the run. It turned into a desire to pick up long distance running when I discovered the Nike+ app. This was the beginning of running being a big part of my everyday life.

In 2012 I did the HBF Run for a Reason again and raised money for Cystic Fibrosis. Again I ran it in 1 hour and 10 minutes, and again I was wondering why I would put myself through the pain of it. I found strength in thinking of all the people suffering from CF and how strong they are to cope with their condition every day.

Milestone Reached Today

Today I reached 1,000 km on my Nike+ GPS app! So I’m giving myself a big tap on the shoulder and celebrating with a massive green smoothie. Well, I suppose I’ve done more kilometers as I have travelled and used other phones when going for runs. But these are my first recorded 1000 kilometers.  I have developed a great appreciation for running and try and go for 4-5 runs per week. It is like meditation to me. I clear my head of all stress generated throughout the day and enjoy having quality me-time. If I’m ever angry or upset I’d go for a run, and by the time I’ve done the first 3km I have generally changed my mindset and come up with a solution. I don’t even feel that I’m running – its like my legs are on autopilot and my mind is unleashed and flies off wherever it desires to. This is also my most creative time. I enjoy painting, creating things as well as developing business ideas, and I always get my best insights when I’m out running.

nike

Retired: Mr Right Motivation and Miss Left Satisfied

I have to admit I feel extra encouraged to go for a run when I’ve got nice and colourful apparel. My shoes, Mr Right Motivation and Miss Left Satisfied, have served me well in that respect.  However, after more than 1,000 km around the world in all kinds of weather and conditions it’s time to trade them in for a pair of newies. I’m so grateful for getting into running and encourage everyone to give it a chance! Even if you start with short distances and keep a slow pace – something is far better than nothing! ★

I’m so thankful for all the great times I’ve had out running, and can’t wait to hit up the 2,000 km mark!

shoes

Vitiligo Cure

I found a vitiligo cure and I hope I’ll reach as many people with the condition as possible before their skin condition develops too far. I can’t say it is the cure for it, but I’ve had a good experience with it and my skin went back to normal after 6 months of taking the supplement.

White Dots and Patches on the Skin

When I was around 16 I started noticing white spots on my skin. I get quite tan so they were rather prominent, and I started getting a bit concerned about what this was. My mum suggested it might be Vitiligo, which my doctor could confirm. He said there wasn’t any real cure for the condition, but proscribed a cream to apply to the affected areas. However, it didn’t seem to make a difference.

vitiligoWhat is Vitiligo

Vitiligo is a disorder where white patches appear on the skin. The reason for this is that the cells making pigment (color) in the skin are destroyed. These cells are called melanocytes. Vitiligo can also affect the mucous membranes (such as the tissue inside the mouth and nose) and the eye. White patches on the skin are the main sign of this condition. The patches can appear anywhere on the body and can often result in hair that turns gray or white early.

About 0.5 to 1 percent of the world’s population have vitiligo, and most people with the condition develop it before the age of 40. The disorder affects all races and both sexes equally.

Vitiligo Cure

Mum then got me an appointment with a naturopath. The practitioner told me that there was a supplement called bromelain that had shown good results in the treatment of Viteligo.  Bromelain is a general name for a family of sulfhydryl-containing proteolytic enzymes obtained from the pineapple plant. Bromelain has healing properties such as interactions with inflammatory, immune, cell signaling, and coagulation moleculesand pathways. Bromelain also appears to have effects on cell surface antigens. Furthermore, bromelain is considered to have very low toxicity. Bromelain has significant positive effects in terms of

  • anti-inflammatory
  • wound healing
  • injury healing
  • blood thinner
  • antibiotic
  • protects against diarrhea
  • anti-cancer activity
  • antimicrobial
  • good for circulation
  • cardiovascular and angina
  • prostatitis
  • arthritis
  • digestion
  • renal
  • kidney
  • sinusitis

As shown above, bromelain has several health benefits. However, in regards to the Vitiligo it is important to take the supplement as advised over a longer period of time. The body is assisted in healing itself, and the natural process takes longer as it doesn’t just fix the symptoms but heals the underlying cause. For me it took just over 6 months before they were disappearing. I had another breakout about two years after that, but as I started taking bromelain again it vanished. Now, another 5 years later it has come back, so I have just started taking the supplement again. According to the naturopath it is just a deficiency I have that needs assistance every now and then. There is no need to constantly keep taking it, but rather get on it whenever the symptoms reappear. The practitioner also said that there are better chances of getting rid of the white patches if it’s in the early stages.

There are two reasons for disease; deficiency and toxicity – Charlotte Gerson

I really hope this can assist people out there in getting rid of their white patches. You can find more information on the topic under ‘Resources’ below if you are interested in this. Please leave a comment if you’ve had good experiences with other types of treatments!  ★

Please read the disclaimer here.

How to Get Rid of Vitiligo with Bromelain

Resources

http://www.niams.nih.gov/Health_Info/Vitiligo/vitiligo_ff.asp

http://www.niams.nih.gov/Health_Info/Vitiligo/vitiligo_ff.asp

http://www.chiro.org/alt_med_abstracts/ABSTRACTS/Bromelain_Monograph.pdf

Thai Red Curry

Oh let it snow, let it snow, let it snow… well, it does not snow where I live but certainly a cold winter. I like to sit next to the fireplace, cuddled inside a blanket and sip some hot tea. Who wouldn’t like that comfort? Winter also calls in for healthy eating for me since not eating healthy is an easy choice considering the fact that its so cold outside and less walk in the parks etc unless I am committed in going to the gym, which surely am not. And winter is also a season of festivities and parties – potlucks, wines, beer and so much fun. Every year I host christmas party at my place and call family over. It really feels festive to have people around rather than being alone. Kids look forward to this party you know why, the presents. The unwrapping of each and every present gives them so much excitement and watching them unwrap brings me chills. That smile on those innocent faces is worth a million bucks!
Ok, coming back to food, now I wanted to make something quick and easy yet flavorful and healthy and kids and adults will like it. Parties should be fun and not be stressful for me so I was thinking what to make and after giving considerable thought I narrowed it down to Red Curry. It’s spicy, tasty, has tofu, tons of chunks of vegetables in a savory coconut sauce. I am so glad I made it because everyone loved it. Here is the recipe to a easy breezy recipe.

thai

Ingredients: (For about 12 people)

– 1 Big red bell peper
– 2 Cups broccoli florets
– 2 medium size carrots
– 1/2 extra firm tofu
– 2 medium size zucchini
– 1 8oz. can baby corn
– 10 String beans
– Thai Red Curry paste (Mae Ploy or Thai Kitchen brand)
– 14 oz light coconut milk
– 1 tbsp vegetable oil
– Salt per taste
– 4 cups rice

thai2

Directions:

Wash and chop all vegetable in big chunks, say about 2 inch pieces. In a wok, heat oil, then add the vegetables except zucchini. Sauté for about 5 minutes, then add about 1 tbsp of red curry paste, sauté for about 2 minutes. Now add the coconut milk, bring it to a boil, simmer, cover and let it cook until 3/4th done. Now add the zucchini, let it cook. Add salt, taste and add more curry paste as per your taste. Before turning off the stove, add tofu, mix and cover it with a lid. Just before your guests arrive, turn on your rice in the rice cooker so that you can serve it hot with the scrumptious thai red curry.

thai3

 

The Truth About Exercise

Dr Michael Mosley discovers that what we thought we knew about exercise is not the full story. It’s not necessarily the longest and most intense training sessions that gives you the greatest results. This documentary shows that minimal efforts can, in fact, make a huge difference for your health. Research has found that people respond very differently to exercise. There are 11 genes that predict this, which can be identified through blood tests.

In my opinion, these tests should be undertaken in school. The students should make a physical education program based on their results and get marked on how well they can tailor it to their body type and as a result increase their fitness. This would be very beneficial for their health and be a great motivation to stay fit and healthy – a fantastic investment for the rest of their life.

Exercise and Diabetes

Dr Michael Mosley found that only as little as 3 times 20 seconds per day resulted in massive health benefits in terms of fat levels in the blood and how well the insulin could process sugar. This is awesome news for people with diabetes! The documentary also goes through how movement throughout the day switches on genes that burns fat and increase metabolic rate.

Happy Halloween! Spicy Pumpkin Soup

Happy Halloween Everyone!

Every year, 31st October, carved pumpkins are put out on porches and doorsteps in the United States, but also other parts of the world. The practice of decorating “jack-o’-lanterns” originated in Ireland, where large turnips and potatoes served as an early canvas. The name comes from an Irish folktale about a man called Stingy Jack. Irish immigrants brought the tradition to America, home of the pumpkin, and it became an integral part of Halloween tradition.

Pumpkin

Pumpkin is a low-calorie (26kcal per 100g), low-fat vegetable, and contains 91.6% water (raw). It is also a great source of Vitamin A (8513 IU per 100g).

Pumpkin Coconut Soup

Ingredients

  • 1 can coconut milk (400 ml)
  • 1 cup water
  • 1 tbsp coconut oil
  • 4 cups peeled and diced pumpkin
  • 1 red onion, diced
  • 1 small red chili, diced
  • Chopped stalks from a bunch of fresh coriander (about 2 tbsp, perfect for using up those tasty bits)
  • 2 tsp turmeric powder)
  • Some lemongrass
  • 2 large garlic clove, chopped
  • Peel from half of fresh lime
  • Juice from half of fresh lime

Instructions

  1. Put the oven on 200C. Cut a lid off the pumpkin and carve out the seeds. Fill the pumpkin with 3 tbsp of water and put the lid over. Roast the pumpkin seeds at the same time. Leave in the oven for 20 minutes until the pumpkin is soft enough to dig out the meat.
  2. Sautee onion, chili, coriander stalks, galangal and turmeric in coconut oil for a couple of minutes. Add pumpkin, garlic, lime peel, water and coconut milk and bring to boil. Simmer on low heat for about 10-15 minutes.
  3. Transfer the rest of the mixture to a food processor or a blender. Puree until smooth, then add coconut cream and lime juice. Blend until incorporated. You can use a hand-held blender/soup mixer as well. Serve with fresh coriander leaves on top.

Preparation time: 10 minutes, cooking time: 15 minutes, number of servings: 4

Enjoy!   . ★

Resources

http://ndb.nal.usda.gov/ndb/foods/show/3188?fg=&man=&lfacet=&format=&count=&max=25&offset=&sort=&qlookup=pumpkin

http://www.history.com/topics/jack-olantern-history

Squash, chipotle and bean bonanza chili

Recipe of the Day

chili

I defy all bean haters to dislike this chili. Likewise you squash haters out there. And those few and far between pessimists with no faith in meatless chili. But maybe that’s my bias as a lover of these foods? Maybe you have to like all vegetables in order to love vegetarian chili? As far as I know my little brother only ate one vegetable–and no others–until his mid-20′s (it was broccoli). Would he have set down his steakums and ramen for a bowl of my chili?

Make this spicy. 1) Because spicy is good and if you don’t like spice, build up to it. You will be richly rewarded. 2) You want it spicy because the squash, corn and cilantro cool it down a little, as does the rice and greek yogurt.

chili 2

You can add whatever vegetables you want, such as carrot, mushroom, zucchini, red onion, celery. I tend to use bell peppers, onions and garlic. You can add in any kind of bean you like, or all kinds of beans. I recommend a mix of black and pinto beans with a little bit of kidney beans. This is one of those occasions when you can use leftover beans you cooked and stored in the freezer.

chili 3

Ingredients for 4 people

4-5 cups of cooked beans (black, pinto and kidney beans or all black beans)
1/2 small butternut (or other) squash, cubed
3 cloves garlic, minced
1 jalapeño chili (seeded or not, depending on your spice super power)
2 chipotles from a jar of chipotles in adobo sauce, chopped (secret weapon pantry ingredient)
1/2 each of green, red, yellow bell peppers, diced (or other vegetable combo, whatever!)
1 onion, diced
4-6 pickled jalapeño slices from a jar
1 tbsp cumin
1 tsp ancho chili powder (optional)
1 or 2 tsp chili powder (or chipotle chili powder if you don’t have the canned chipotles)
1 veg stock cube
2-3 fresh or canned tomatoes chopped
1/2 cup corn
large handful cilantro, chopped
olive oil
salt and pepper
water as needed

For the rice

2 cups basmati rice
handful of cilantro, chopped
1 clove garlic
sea salt and fresh ground pepper
extra virgin olive oil
juice of one lime

Garnish

strong cheddar cheese
greek yogurt or sour cream
or neither if you want it vegan!

** Being specific on this recipe is really hard for me as I’ve made this about twice a month for many years now (with or without the squash) and kind of do it on autopilot. The leftovers are wonderful as enchiladas, burritos, chili omelette or nachos. I also cook this in a small pot or a big pot depending on how many people are eating. So please know that this is chili and can be corrected and adjusted as you go. Word to the wise, if you’re unsure of cooking with chilies and chili powders then be careful. You can always add in more spice later, or serve a hot sauce! It is harder to de-spice the chili if you throw everything in and then realize that, oops, smoked paprika is about as spicy as you can handle.
1) Rinse and cook the basmati rice. American long grain rice is great too but I tend to use my perfect basmati.
2) While rice is cooking, sauté the garlic, onion and jalapeño chili (as well as the harder veggies like carrots or celery if using) until soft.
3) Add in all the other ingredients except the corn and cilantro–the bell peppers, beans, squash, chipotles, veggie bouillon and spices. Add in enough water for a good chili consistency. Stir to break down the veggie bouillon. The beans will absorb some water–add more to keep the chili consistency like a hearty stew.
4) Bring to boil and then turn down to simmer. Cook until squash is tender.
5) Add in the corn and chopped cilantro. Adjust seasoning if needed, for example you may need more chili powder or salt and pepper.
6) When the rice is cooked, fluff with a fork. Add sea salt (about 1/2 to 3/4 teaspoon) and garlic clove to a pestle and mortar and grind to a pulp. Add this to the rice along with the chopped cilantro, lime juice and a couple glugs of extra virgin olive oil. Mix with a fork until all the flavorings are combined.
7) Serve the chili over the rice and add shredded cheese and Greek yogurt unless you want to leave out the dairy.

chili 4

Edamame Succotash

succotash

Ingredients

  • 1 zucchini, diced
  • 1 yellow squash, diced
  • 1 small sweet potato, diced
  • 1 small ear of organic corn, cut off the cob and blanched
  • 3/4 cup edamame, blanched
  • 1 teaspoon butter, melted
  • Salt and pepper
  • Crushed red pepper

Directions

  1. Preheat the oven to 350 and line a baking sheet with parchment paper.
  2. Toss the zucchini, yellow squash, and sweet potato in salt, pepper, and a
  3. small amount of melted butter.
  4. Roast for 30 minutes or until soft and a bit brown.
  5. In the meantime, blanch the corn and the edamame in salted boiling water and drain.
  6. Toss together and season with salt, pepper, and crushed red pepper flakes.

Butternut Squash & Kale Tostadas

Butternut squash and kale make me think of fall, and I love finding new ways to pair them together. These crunchy vegetarian tostadas are loaded with black beans seasoned with garlic and cumin, thinly sliced kale, roasted butternut squash, diced red onion, and avocado sour cream.

Preheat oven to 400 degrees. Peel and cube a 1.5 lb butternut squash. Place on baking sheet and toss with olive oil, salt and pepper. Roast squash about 25 minutes, stirring with a spatula halfway through.

While squash is cooking, pour two cans of low sodium black beans into a saucepan, and add garlic and cumin. Warm on low heat.

Wash kale thoroughly. Cut kale leaves from the ribs. Roll kale leaves up and thinly slice. Place kale in colander and rinse with hot water for about 15-30 seconds to slightly wilt leaves, then rinse with cold water to stop the cooking.

Eggplant and Bell Pepper Terrine

Eggplant

So what is a terrine? My online Apple dictionary defines it as: 1. a meat, fish, or vegetable mixture that has been cooked or otherwise prepared in advance and allowed to cool or set in its container; 2. A container used for such a dish, typically of an oblong shape and made of earthenware.

This recipe conforms to both definitions and is a wonderful vegan appetizer. If you’re an eggplant lover, this one’s for you. It takes about an hour of prep time and can be made the day before. In fact, it is best if made the day before so the terrine fully marinates. Bring it to room temperature before serving for best flavor.

Ingredients:

4 red bell peppers
2 medium eggplants  – cut ¼ inches thick rounds
1 small shallot  (peeled and minced)
1 tablespoon balsamic vinegar
½ teaspoon salt
1/8 teaspoon black pepper
2 tablespoons extra virgin olive oil
¼ cup organic tofu (mashed)
2 cups loosely packed fresh basil leaves (Now appearing at the Farmers’ Market)
Vegetable oil cooking spray

Directions:

Roast the bell peppers under the broiler until skins begin to bubble and peel. Peppers will almost be black when they are ready. Transfer to a large baggie and close the top carefully (peppers will be plenty hot). Let steam in the baggie until cool enough to the touch – approximately 15 minutes. Peel, seed and skin peppers. Cut into 1-inch wide strips. Set aside.

Preheat oven to 400 degrees.
Spray two baking sheets with cooking spray. Working in batches, arrange the eggplant rounds on baking sheets in a single layer. Roast until tender – about 20 to 25 minutes. Turn the rounds over after 12 minutes to ensure even cooking. Using a spatula, transfer the rounds to a wire rack to cool (wax paper works well but if you can use a rack it lets the air circulate to both sides).

In a small bowl, combine the shallot, vinegar, salt and pepper. Whisk in the olive oil until smooth. Set vinaigrette aside.

Spray a terrine with cooking spray (I use a 9×4 inch earthenware loaf pan). Arrange one-third of the eggplant rounds, slightly overlapping, to cover the bottom of the pan. Brush lightly with vinaigrette. Arrange half of the bell pepper strips, slightly overlapping, over the eggplant. Using a rubber spatula spread half of the tofu over the peppers. Top with half of the fresh basil and brush lightly with vinaigrette.

Make another layer of eggplant, vinaigrette, bell pepper, tofu and basil. Brush with vinaigrette. Top with a third layer of eggplant. Brush with vinaigrette. Using your hands, press down firmly but gently on the terrine, compressing the layers.

Cover tightly and marinate, in the refrigerator, for 12 to 24 hours. Carefully un-mold terrine onto a platter and garnish with fresh basil prior to serving.