Mediterranean Olive Dip

PREP TIME: 10 minutes.  BLEND TIME: 5 minutes

I created this dip for one of my ‘nukery’ (nutrition+cooking) classes to pair with my Herby Almond crackers. It’s a delicious, savoury creamy dip that has an intense flavour, making it nearly impossible to resist! I love it as a perfect last minute throw-together when friends drop over unexpectedly OR for a stress-free dinner party appetiser; I made a double batch for a recent dinner party and before my girlfriends and I could get to it, the men had polished it off! 

NUTRITIONAL BITES

Olives are rich in phytonutrients that provide antioxidant and anti-inflamatory nutrients which help protect our bodies.

Olives are also a good source of phytoestrogens which play a part in balancing our hormonal system, helping with menopausal symptoms. 

Ingredients

1 cup black olives, pitted
1 garlic clove
1 tablespoon tahini paste
1 tablespoon olive oil
2 teaspoon dulse flakes
1 teaspoon chia seeds (ground or whole)
1 teaspoon lemon juice
½ teaspoon Celtic sea salt

Let’s Blend!

1. Place all the ingredients into a high speed blender and blend for a minute or two until the dip is smooth and creamy. And that’s it!

Buckwheat Breakfast Parfait

PRE TIME: 5-10 MINS   SERVES: 2

SOAK TIME: Overnight     BLEND TIME: 10 Minutes    SERVES: 2 

I love this ‘no cook’ gluten-free buckwheat parfait as it has the protein (nut milk, nut butter, hemp and chia seeds)  fibre (chia and hemp seeds) and healthy fats (hemp and chia seeds, nut butter and nut milk) to start you us off on a solid foundation for the day. It's such a time-saver - simply throw the ingredients into your blender and whizz it up! This delicious, quick and easy recipe requires just two minutes of prep time from you the night before: Just place 1/2 cup of buckwheat groats in a glass container filled with warm water and  the juice of 1/4 lemon squeezed into it. Cover and leave on the countertop till morning. 

Why Soak?

• Grains contain phytic acid which binds to minerals in the gastrointestional tract preventing absorption, which can lead to mineral dificiencies. Soaking with lemon juice helps break down the phytic acid so proper absorption can occur

• Grains also have high amounts of enzymes inhibitors and soaking the grains neutralizes the enzymes allowing for proper digestion

Nutritional Bites

Buckwheat is not a cereal grain as many people think, but a fruit seed that is related to rhubarb and sorrel. Did you know that diets containing buckwheat have been linked to lowered risk of developing high cholesterol and high blood pressure due in part to its rich supply of flavonoids?  In addition, Buckwheat is a good source of magnesium, which helps to relax our blood vessels and improve blood flow. So it’s a win-win for our cardiovascular system!

Ingredients

1/2 cup raw buckwheat groats (not 'Kasha' which is the brown colored, toasted buckwheat)
2 tablespoon of ground chia or flax seeds
2 tablespoon of hemp seeds
1 cup of nut milk or filtered water
2 Medjool date OR 1 teaspoon maple syrup
2 teaspoon of nut butter (I love hazelnut butter as it gives that ‘nutella’ flavour)
1 teaspoon of ground cardamom
1 teaspoon of vanilla essence or the seeds scraped out from 1 vanilla bean
1/2 teaspoon of cinnamon powder (helps to stabilize our blood sugar and keep energy levels stable)
Sprinkle of cinnamon for the top

Let's Blend!

1. In the morning, grab your sieve and rinse the buckwheat groats thoroughly - before rinsing them you will see they have a slimy appearance which is normal. Don't panic - it's just from the enzymes that protect the seed

2. Place the groats in your blender with all the ingredients except the cinnamon

3. Blend on high speed until it’s smooth and creamy – adding more milk or water if it is too thick)

4. Pour into a pretty bowl and sprinkle with cinnamon and your are good to go!