No-Bake One Bowl Peanut Butter Quinoa Balls

A healthier version of the classic no-bake cookies, using quinoa instead of flour. Vegan, gluten-free, and no refined sugar. So can satisfy your sweet tooth while your treat your inside with care, and not have the guilt. Without the sticks of butter and with lots of other fun healthy ingredients thrown in. And they’re perfect for breakfast, snacks, or even as we all agreed — dessert!
So no excuse why can’t have a healthy treat keep them in the fridge for snacks and breakfasts-on-the-run, or post work out treat instead of all the process stuff from protein powder.

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Ingredients
3 cups cooked and cooled quinoa (from about 1 cup uncooked quinoa)
1 cup rolled oats
1/3 cup chopped mixed nuts
1/3 cup peanut butter
2 tablespoons maple syrup
1 teaspoon cinnamon
1/3 cup raisins
1/2 cup creamy peanut butter
1/2 tsp vanilla extract
mini dark chocolate chips/ cocoa nibs (optional)

Some other fun substitutions for the chocolate chips (or an addition to them) could include:

chopped dried fruit (apricots, dates, raisins, etc.)
dried berries (cranberries, cherries, etc.)
chopped almonds, pecans, walnuts, or sunflower seeds
other chips (butterscotch, dark chocolate, milk chocolate, white chocolate, M&Ms, etc.)

Directions
Combine all in a bowl and use an ice cream/ cookie scooper/ spoons to form balls. Place in fridge to let them firm up

Benefits:
Dark chocolate is packed with antioxidants and can even help regulate levels of the stress hormone, cortisol.
Quinoa is food of high protein quality and is typically regarded as an adequate source of all essential amino acids. Only 172 calories per 1/4 cup dry (24 of the calories from protein and only 12 from sugars, the rest are complex carbohydrates, fiber and healthy fats).

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Slow Cooker Mung Bean and Quinoa Soup

Slow Cooker Mung Bean and Quinoa Soup

Slow Cooker Mung Bean Soup

Ingredients:

100g Mung Beans
30g uncooked Quinoa
100g Green Beans
1 onion, chopped
4 cloves garlic, minced
1 tsp cumin seeds
2 tsp. turmeric powder
3-4 cups water

Directions:

Simple way is to add all the ingredients to the slow cooker and cook on the high setting for 4 hours.
But If you want (it can add more flavour to your dish) can sauté in the onions and garlic, then brown the spices with the onions and garlic then insert them into the washed mung beans and quinoa.

It is a great warm meal that will be ready for you after a long days work.

Benefits of Mung Beans

Mung beans are low in cholesterol and high in soluble dietary fibers.
Beans such as the mung bean variety contain isoflavone nutrients. Isoflavones help regulate hormonal activity.
Mung beans are a low glycemic index food.
Mung beans and vegetable based foods have far less saturated fat and cholesterol than certain meats.

Benefits of Quinoa

Quinoa is one of the most protein-rich foods we can eat. It is a complete protein containing all nine essential amino acids.
The high fiber content of quinoa may help reduce cholesterol
Quinoa has the highest potassium levels of all grains, a mineral essential for balancing sodium blood levels and maintaining lower blood pressure.

So this dish will provide you with lots of health benefits and will not require much effort on your part. So being healthy is simple, affordable, and effortless… try it for yourself.

Tofu Chilli with white beans

Wanted to try a vegetarian chilli that uses firm tofu and replace the usual kidney beans with white beans instead. It was something I experimented with and turned out to be really easy to do. It provides three good servings and is a nice warm healthy meal.

“The real voyage of discovery consists not in seeking new lands but seeing with new eyes.”

– Marcel Proust

Despite their small size, beans pack a surprisingly rich and varied array of substances that are vital for good health. White beans have a number of detoxifying enzymes, including aldehyde oxidase and sulfite oxidase. White beans are considered a low GI food. White beans and other foods with a low glycemic score also offer extraordinary weight loss benefits.White beans deliver a hefty supply of antioxidants, substances that fight off disease and help maintain optimum health.In addition to fighting wrinkles by providing skin-protecting antioxidants, white beans provide zinc, copper, and protein which can also help fight premature wrinkling of the skin.

All soya products, such as tofu and soy milk, are complete proteins. They contain all the essential amino acids plus several other nutrients. So combining tofu with the beans in the chilli complete a well balance meal.

Ingredients 

  • 1/2 tablespoon olive oil
  • 1 onion
  • 2 garlic bulbs
  • 1 package of firm tofu
  • 1 cartoon of chopped tomatoes
  • 1 teaspoon chilli flakes
  • 1 can of butter beans
  • 1 can of haricot (navy) beans

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Direction

  1. Remove tofu from packaging drain and press out all excess water
  2. Crumble/chop tofu into bits
  3. Heat oil in a large pot over medium high heat.
  4. Add onion and garlic,cook until transparent.
  5. Add the remaining ingredients (including the crumbled tofu) and stir well.
  6. Bring to a boil, then reduce heat and simmer, uncovered, stirring occasionally, until thickened and flavors have melded, about 30 minutes
  7. Ladle chili into bowls and serve
  8. Can garnish with creme fraiche, sour cream, cheese, or pair with some rice, potatoes, quinoa, vegetables, etc,

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celeriac soup

celeriac soup

These vegetable soups are great to do at university as it is quick, easy and cheap to make. It too has no preservatives and packed with essential nutrients. It serves two generous portions and probably cost less that £1.50 to make.

Ingredients:
500g celeriac
2 Garlic bulbs
Alpro – Almond Milk – Unsweetened, 300 ml
Marigold – Swiss Vegetable Bouillon Powder,
2 Celery stalks
1Onion diced

Directions
Place everything in a pot and cover with enough water so everything is emerged under. Bring to a boil then let simmer until the celeriac is completely tender. Then place everything in blender (can omit some of the liquids if you do not want it water and prefer it creamier). Once to desire consistency it is ready to eat.

Benefits
Low in Saturated Fat and Cholesterol
High in Vitamin C, Vitamin K, Phosphorus, Potassium, Dietary Fiber, Vitamin B6, Magnesium and Manganese
The root is a very good source of some of the essential minerals such as phosphorus, iron, calcium, copper, and manganese. Phosphorus is required for cell metabolism, buffer system, bone and teeth. Copper helps restore immunity, prevents anemia, and required for bone metabolism.

Vegetarian Quinoa Chili

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Twin at university is feeling sick and when your feeling sick you definitely do not want the hassle of cooking, cleaning, chores, etc hence as she has me right up the road who is better to take care of you then family. I made her a nice warm dinner so she has no hassle when she comes back from uni. All her days work can be put aside and when she came back dinner was ready and waiting.

Ingredients

  • chopped onions
  • garlic
  • ghee/butter/olive oil (to taste)
  • 1/2 cup quinoa
  • 2 cups water
  • salt
  • turmeric
  • mixed herbs
  • vegetables (here i used broccoli, cauliflower, carrots, Shiitake mushrooms)
  • 1 box kidney beans
  • 1 box chopped tomatoes

This recipe one can literally through whatever that needs to be used in. It too can easily be adjusted to taste, if you want it spicier think of adding some chillies.

Directions:

  1. Heat up ghee in a deep dish pot.
  2. Saute the onions, garlic and spices until onions are tender.
  3. Add the quinoa and toast for a minute
  4. Add the water and then let it simmer until water has been absorbed by the quinoa
  5. Add the kidney beans and chopped tomatoes, let simmer until thickens and everything is well combined.
  6. Ready to serve and all done in one pot! Mess free… hassle free!

Can be paired with loads of things, or even left on its on. Serve with rice, top it off with cheese, Crème fraîche, sour cream, etc.

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Parsnip Curried Soup

Parsnip Curried Soup

Another cold fall day, so what better way to end a long day with a warm parsnip soup. Only 6 ingredients and takes less then half an hour. So no excuses to not make it yourself. It is so fresh and you have full control over the consistency and taste. If you want it thicker have less liquid, if you want it creamier could add milk, cream, or other alternatives.

Ingredient:
parsnip
chopped onions
minced garlic
marigold vegetable bouillon powder
turmeric
curry powder

Directions
In a heavy saucepan combine all ingredients to taste and bring to boil, then simmer until the parsnips are completely tender. That will take about 20 minutes. Once very soft place everything in blender and puree all ingredients. Then voila it is finish. See dinner doesn’t have to be a hassle and can require very minimal equipment. It is a very satisfying warm fall recipe

Health Benefits:
Parsnips contain a wide variety of vitamins, minerals and nutrients, including dietary fiber, folate, potassium and vitamin C. Parsnips can be beneficial for your health because they are rich in fiber. Fiber is beneficial for a number of reasons, as it promotes healthy digestion, helps regulate blood sugar levels, provides feelings of fullness and may help reduce your cholesterol levels. Folic acid also plays a role in reducing heart disease and may help prevent dementia and osteoporosis bone fractures. And potassium, an aid to blood pressure, is present in ample quantities.

Swede curry soup

Swede curry soup

Still while at university trying to remain strong in that I’m making time to make my food as fresh as possible, using minimal ingredients whilst adding spices to increase the flavor. At the market the other day the had this half of swede on sale and i thought i would give it a go in a soup.
I peeled the outer layer of and discarded the unwanted ends, then chopped up and placed in a pot of boiling water that i seasoned with vegetable powder, curry powder, a dash of turmeric (as it is a super herb), a small chopped onion(1/4 cup), garlic bulb, and a pinch of salt. I let boil until the swede was super soft then I placed everything (including liquid) and then blend. It is literally that easy. So no need to go buy soup from the market which probably contains loads of unwanted ingredients to preserve them, but then again everything in moderation! So just make sure if you do buy that you look at the ingredients and if the list is so long and you do not know what is listed most likely it isnt worth putting that in your body. This whole dish which serves two big portions of soup probably cost me less than £1.00

P.S- Could have combine some into the water some cream, milk, soy milk, almond milk,etc to give it a more creamy flavor if desired.
Other names for swede: rutabaga,turnip, or yellow turnip
It is a root vegetable that originated as a cross between the cabbage and the turnip
Health Benefits:
A source of vitamin C, its fibre content stimulates regular bowel movements, while its high levels of potassium provide it with natural diuretic properties. As an excellent source of potassium, rutabaga helps in decreasing stroke mortality. Potassium is also known to lower high blood pressure. In addition, it is very low in calories

Nutrition Facts
Rutabaga
Amount Per 100 grams
Calories 38
Total Fat 0.2 g
Saturated fat 0 g
Polyunsaturated fat 0.1 g
Monounsaturated fat 0 g
Cholesterol 0 mg
Sodium 12 mg
Potassium 305 mg
Total Carbohydrate 9 g
Dietary fiber 2.3 g
Sugar 4.5 g
Protein 1.1 g