Toffeelicious Ice-cream Cupcakes

PREP TIME: 45 MINUTUES  / FREEZER : 2 hours     MAKES 12 CUPCAKES

I love making these 'ice cream' cupcakes - the lucuma powder gives them a delicious toffee flavour that is delectable. They got rave reviews at a recent dinner party; my guests were delighted by their sweet topping and crumble-like base. 

NUTRITIONAL BITES

Lucuma is a native fruit of Peru, touted as being rich in nutrients - beta-carotene, vitamin B3, iron, zinc, calcium, magnesium.  A sugar, a 2009 report published in the Journal of Medicinal Foods,  suggest that Lucuma may aid in the management of diabetes and high blood pressure although no scientific studies have been undertaken. 

INGREDIENTS

Bottom Layer
10  soft Medjool dates 
2/3 cup coconut flour
2 tablespoons coconut oil
1/4 cup walnuts
Zest of 1 lime
1 teaspoon of lime juice
1 tablespoon of pomegranate powder (optional but gives the crumble a lovely pink tinge)
1 teaspoon of vanilla essence
1/8 teaspoon of Celtic sea salt

Top Layer
10 soft Medjool dates
1/2 cup of lucuma powder
2 cups of coconut milk
2 frozen bananas, sliced

Let's Cook!

1. Using a food processor, mix the dates, coconut flour, walnuts and salt together to make a 'crumble' base

2. Add in the lime zest, lime juice, pomegranate powder, coconut oil, vanilla extract and test the 'crumble' by rubbing it together in your fingers - it needs to stick together when pressed so that it forms a solid base. If it is too dry, add water, a teaspoon at a time until you get that sticky consistency

3. Line a 12 tray muffin tin with paper muffin cups (chlorine/unbleached, preferably) and fill the cups with the 'crumble' base, pushing down firmly to pack the crumble together.

4. Now to make the toffeelicious topping - blend together the Medjool dates, lucuma powder, coconut milk and bananas until smooth and creamy

5. Spoon the topping over the crumble evenly and then pop the tray into the freezer for a minimum of 2 hours. Take out of the freezer at least 5- 10 minutes before you need them, depending on how cold you keep your freezer and how warm it is outside!

Tofu Breakfast Scramble With Wilted Spinach

 TIME TO COOK: 45 MINS   SERVINGS : 4

NUTRITIONAL BITES      

Sometimes called “the cheese of Asia”, tofu is rich in nutrients including selenium, calcium, magnesium and Omega 3 which promote heart health

Tahini (ground sesame seeds) are a rich source of copper & manganese with anti-inflammatory and antioxidant properties

Nutritional yeast is a good source of protein & fibre (2 Tbsp = 8-10g protein and 4-5g fibre depending on the brand); It provides a good source of energy and helps in eliminating toxins

INGREDIENTS

1 tablespoon olive oil or ghee
1 x 14- to 16-ounce block of extra-firm tofu
1 medium/large onion (approx. 1 cup), diced
2 cloves garlic, minced
1 head of broccoli, broken up into small florets
1 red pepper, diced
¼ cup nutritional yeast
3 cups baby spinach
¼ cup fresh parsley, minced
½ teaspoon Celtic sea salt and black pepper to taste

SAUCE

3 tablespoons tahini
2 tablespoons low-sodium tamari
2 tablespoons Dijon mustard
1 teaspoon turmeric

Let's Cook!

1. Sliced the tofu into ¼ “ thick slices and place the slices on a large plate covered with paper towel (unbleached preferably). Place a top layer of paper towel over the tofu and then place a plate on top so it presses down on the tofu. This will help to absorb the water from the tofu so the marinade can penetrate more effectively. Leave to one side

2. Diced up your vegetables (onions, garlic, broccoli and peppers)

3. Finely chop the parsley and put in a small bowl to one side

4. Heat a large skillet or wok over medium/med high heat. Add the oil and sauté the onions for about 5 minutes, stirring from time to time, until soft and transparent in color

5. While the onions are cooking, peel the tofu off the paper towel and place in a medium size bowl. With your hands, crumble up the tofu so that it's broken up quite thoroughly

6. Now add the minced garlic to the sauté pan and cook for two minutes, stirring often. Turn down the heat if the garlic or onions starts to burn

7. Add the broccoli florets and red peppers to the sauté pan, covering with the lid too allow the steam to cook the vegetables, until al dente, about 3 minutes

8. Whilst the vegetables are cooking, mix the tahini, tamari, mustard, and turmeric together in a small bowl, then spoon over the crumbled tofu, mixing until the tofu is evenly covered in the sauce

9. Once the vegetables are al dente, add the tofu to the skillet, turning up the heat to medium high, stirring constantly

10. Cook for about 3 minutes, until the tofu is warmed through then add in the nutritional yeast and the spinach leaves, mixing well

11. Taste and see if you need to add sea salt and pepper

12. Top with your parsley and serve immediately

Radiance Pumpkin Seed Pesto

PREP TIME:  15 Minutes SERVES: 3/4 as a pesto for a Mains Salad  

This is such an delicious pesto that is ever so good with raw veggies, crackers and of course, your favorite pasta.  The roasted pumpkin seeds just elevate the taste, making it exotic enough to serve even on special occasions. I can't get enough of it when I spread it over my Herby Almond Crackers! However, taste is only half the story of this Radiance Pumpkin Seed Pesto; it has a lot more to offer in the battle against anti-aging... keep reading! 

Nutritional Bites

Pumpkin seeds have phytoestrogenic properties that help replace dwindling levels of estrogen as we age, shoring up the elasticity, firmness and radiance of our skin.

Black cumin seed oil was reportedly used by Cleopatra for its valuable health and beauty benefits - and she was a beauty indeed!

INGREDIENTS

*I cup of pumpkin (green) seeds
1 cup of fresh cilantro, including the stalks
2 cloves of garlic, peeled
1 tablespoon nutritional yeast (for that faux parseman flavour)
Rind of one lemon (organic preferably)
1 tablespoon of lemon juice
¼ teaspoon of black (cumin) seeds  (Find them at health food stores in herb section)
½ teaspoon of Celtic sea sal
¾ cup of extra virgin olive oil

*Best method: Soak the pumpkin seeds in warm water for 4 hours or overnight in a cool spot. Drain off the soaking water and rinse several times before using. This helps ensure greater nutrient bioavailability.

LET'S PREP!

1. Heat your oven to 300F and spread the pumpkin seeds in a single layer onto a tray lined with parchment paper (preferably unbleached/chlorine-free).

2. Roast the seeds for 30/40 minutes (kitchen will smell amazing), turning the seeds over after 15 mins to get an even browning.

3. Once cooled, pop them into a food processor with the cilantro, garlic, nutritional yeast, rind and lemon juice, black seeds and salt and blend for 15 seconds.

4. Fun part – using the spout of the food processor, pour your olive oil in a continuous stream to make your delicious pesto. Grab a spoon and have a taste - add more lemon/salt as needed.

5. Pop it in the fridge for 2-3 days. I guarantee, you will find ingenious ways to enjoy it at every meal.

Asian Salmon Burgers With Chili Aioli Dressing

PREP: 25 minutes:   BAKING TIME:  6 minutes   MAKES: 4 Salmon Burgers  

These salmon burgers are rich in taste and texture, making them the ultimate comfort food. They been a regular request from friends who finally persuaded me to include them on my website because they really wanted to cook them at home! 

Nutritional Bites

Salmon is an excellent source of Omega-3 fats which we have to obtain from our diet because our bodies do not make it. These healthy fats have wide-ranging positive effects from anti-imflammatory properties to heart health, so make sure you eat these salmon burgers often!  

Ingredients

Burgers
1 pound of salmon, de-skinned, deboned and cut into 1/2" cubes
1/2 cup of wholegrain breadcrumbs (about 1 slice) OR 1/4 cup of cooked quinoa
2 tablespoon of finely chopped cilantro or dill
1 tablespoon of tamari (gluten-free soy sauce)
1 teaspoon of garlic, minced
1 teaspoon of ginger, finely grated (if organic, you can grate with the skin on)
1/2 teaspoon of Celtic sea salt
Lemon/lime for squeezing over

Let's Barbecue or Sauté!

1. Put the salmon in a food processor and pulse until you have small pieces, semi-pureed (not chunks but definitely not a mousse) that will hold together.

2. Once you have semi-pureed the salmon, transfer it to a medium-sized mixing bowl and add all the other burger ingredients, mixing them around well.

3. Divide the burger mixture into 4 equal parts and with clean, slightly wet hands, start shaping the burgers; try to flatten them slightly (see my photo) as they will cook quicker, making them more succulent.

4. Place the burgers on a flat dish and place in the fridge to 'firm' up for at least 30 minutes.

5. When you are ready to cook, add a knob of butter or 1/2 teaspoon of avocado oil (for high heat purposes) to a saute pan and place on medium/high heat. Add the burgers, sear for 1 minute each side, then turn down to medium/low heat and cook for a further 2 minutes each side. Squeeze lemon/lime over the top and serve immediately, dribbling any remaining pan juices over each yummy burger. (I love placing them on top of a nutrient-dense green salad.)

Chili Aioli Dressing
1/3 cup of mayonnaise
1 teaspoon of ginger, finely grated (if organic, you can grate with the skin on)
1 teaspoon of garlic, minced
1 teaspoon of lemon juice
1/2 teaspoon of tamari
1/4 teaspoon of chili flakes
1/4 teaspoon of maple syrup (optional)

Blend all the ingredients in a high-speed blender. (If you have any dressing left, use it as a salad dressing, as a veggie dip or atop of steamed veggies). It will keep for 2-3 days in the fridge. 

Nona's Cream of Spinach Soup

PREP TIME: 5 MINUTES    COOK TIME: 25 MINUTES    SERVES: 6

My mother, affectionately known as ‘Nona’, kindly gave me this wonderfully easy recipe that she often serves at her dinner parties.  It’s a great way to get the children to eat the “yucky green stuff”- I just tell them it is a pea soup and it seems to do the trick! Instead of adding cream, I keep it dairy-free and add a swirl of cashew cream. 

NUTRITIONAL BITES

Spinach is an fantastic source of iron and a rich source of phytonutrients (plant nutrients) that provide antioxidant protection against damage to cell structures. 

INGREDIENTS

1 pound fresh spinach
2 ounces (4 tablespoons) of organic butter or organic coconut oil (not extra virgin coconut oil as this has a much more pronounced coconut flavour!)
1 small yellow onion, chopped
600 ml of stock (chicken is the most tasty)
2 tablespoons fresh lemon juice
1 bay leaf
2 tablespoons of spelt or whole wheat flour (if gluten intolerant, use brown rice flour)
3/4 teaspoon Celtic sea salt and freshly grated black pepper

Let's Cook!

1. Wash and drain the spinach and discard the thick stalks

2. In a large pan (that has a lid), melt half the butter or coconut oil and sauté the chopped onions, until soft; be careful not to burn them – easily done!

3. Toss in all the spinach and sauté with butter/oil and onions, mixing well. Add the stock, lemon juice, bay leaf, sea salt and pepper and bring to the boil then simmer for 5- 10 minutes with the lid on- the less you cook the spinach, the more antioxidants are preserved

4. As soup is simmering, make a ‘roux’ with the flour and remaining butter - melt the butter on low heat in a pan then add the flour a little at a time making sure you stir well to remove any lumps; the roux will start to come away from the edge of the pan which is what you want. Allow the roux to cook for a few minutes

5. Take out the bay leaf (otherwise it will be crunchy cream of spinach soup) and liquidize – be careful as the soup will be hot. Then take out one tablespoon of stock from the soup and mix it into the roux, repeat this step again (if you just add the roux into the soup it could turn into a giant dough ball!) Once the two tablespoons of roux have been mixed in well and there are no lumps, add this slowly to the soup, stirring well

6. Bring the soup back to a simmer to 'cook out' the roux

7. Allow the soup to cool and then liquidize until it is a smooth, velvety bowl of beauty

8. Voila – your soup is complete. You can either serve this hot (winter) or cold (on summer evenings, with diced chives or mint on top) Add a swirl of cashew cream (see my recipe below) - it takes the look of the soup to a whole new beautiful level

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***SAVOURY CASHEW CREAM

This is a wonderfully simple replacement for sour cream or mayonnaise. 

INGREDIENTS

1 cup organic raw cashews

Water to cover

¼ teaspoon of Celtic sea salt

1 teaspoon of lemon or lime juice 

LET'S COOK!

1. Soak the cashews in filtered warm water for about 4 hours (if you soak them overnight for 8/10 they become too mushy)

2. Drain away the soaking water, then toss the cashews into a blender with ¼ cup of filtered water, sea salt and juice

3. Blend until smooth and creamy. If the cashew cream is too thick, add more water – 1 teaspoon at a time. You want this cashew cream to be fairly runny so that you can make your signature swirl. Experiment with using a tincture dispenser for creating the swirl - it works really well.