Posts

Homemade Nutty and Coconut Granola

FullSizeRender (5)My first attempt at making granola was not bad at all ! I ‘ve been asked to share my recipe so here it is. So looking forward to trying it with different ingredients.Swap the granola you get from supermarkets, often laden with added sugars and unhealthy fats which are pro-inflammatory and unfortunately contribute to several chronic health conditions.

This recipe is packed with oats, which stabilise your blood sugar levels so great when on a Low GI diet. If you are intolerant to gluten you can select the gluten free oats and voila this recipe is then also Gluten free in addition to it being dairy free.

The coconut oil, nuts, seeds including the chia seeds are lovely for your skin, hair and nails and giving you the glow you want and deserve .You get the sweetness from the cinnamon (great for hormone balancing and stabilising the sugar cravings you may have occasionally) and from dried dates. For those who follow a plant based diet, you get great amounts of healthy protein but also plenty of amounts of protein. Yes we use coconut oil , and once you invest in one of those  pots ( lucybee coconut oil, tiana , or higher nature for example), it will last for a while and you”ll find yourself baking and cooking with it all the time. This recipe is delicious !

Ingredients

2 cups of oats

1/2 cup of chopped almonds (when toasted in a pan for a few minutes, or in the oven, they add more crunch to the granola. you may do so before chopping them)

1.5 cup of coconut (flakes or shredded)

1/4 cup of pumpkin seeds

1/4 sunflower seeds

1/4 chopped dried dates

1/4 cup of pecans

wet ingredients

1/4 melted coconut oil

2-3 tablespoons of agave syrup or honey or maple syrup

2 tablespoons of cinnamon

1tsp of vanilla extract

Method : Melt your coconut oil in a saucepan and add in the other wet ingredients. In a large bowl, combine the wet ingredients to the dry ones. Substitute your ingredients for those that you prefer. Be it walnuts, cranberries, brazil nuts, walnuts,  raisins, ground flax…

Preheat your oven at 180 degrees Celsius.

Spread the mixture onto a pan lined with parchment paper or a non-stick mat and bake in the oven for 30-45 minutes. Do check very 15 minutes or so and give the granola a good stir

Allow to cool for 20-25 minutes before serving. You may keep the granola in the fridge or in an air-tight glass container for about a month..

Serving suggestion, with homemade apple compote ( cooked apples and water- wonderful source of pectin, anti-oxidants, fibre , low in sugar) and a sprinkle of chia seeds ( for more healthy protein and omega’s.)

or as a top up to your porridge, yoghurt or fruits.

 

 

 

 

Banana oat and coconut loaf

Dig into a slice of this moist, slightly nutty, hearty loaf for breakfast on the go or an afternoon snack to prevent dips in energy levels. It is also perfect post workout and it packed with fibre Here is my very easy Gluten free and Dairy free recipe. Adapt it as you like and let me know of the outcome.

Ingredients :

3ripe bananas, 1/2 tsp vanilla extract, 1 egg, 3tbsp grape seed oil or coconut oil( melted), 1/4  cup of organic cane sugar , 1/4 cup packed brown sugar, 2-3 tbsp. of honey, (depending on the ripeness of the bananas), 3.5 tsp of baking powder, 3/4 tsp sea salt, 1/2 tsp of ground cinnamon, 3/4 cup of almond milk or other milk of your choice, 1 and 1/4 cup of  dry shredded coconut, 1 and 1/4 of gluten free flour (again you may swap for wholemeal flour or self-raising flour of your choice, but do adjust the amount of baking powder is using a self-raising flour), 1 and 1/4 of organic gluten free oats.

1.Preheat your oven to 180 degrees Celsius ( 350 F), Line a loaf pan with greaseproof paper

2.Mash banana in a large bowl and add all your ingredients through almond milk, and whisk vigorously to combine. Lastly add shredded coconut (you may swap this for almond meal ).Add the flour and oats and stir

.3. Bake for about an hour, when it is ready it should feel firm and be crackly with a golden brown tint.

4.allow it to cool completely before cutting or it will be too tender to hold form

5.Serve as it is, or add some nut butter or a thin layer of honey. But I loved it just as it was

You can slice and freeze for longer storage. But if you have children or men to feed in the house with packed snacks, it will go away very quickly, I promise. 🙂

So overall the loaf, has the right amounts of protein, fibre, is anti-inflammatory, full of flavour, Beta-glucans from the oats make it good for the heart and reduces the bad type of cholesterol, it will help to balance blood sugar levels and keep you full, limiting sugar cravings. It has omega 3 fats from the coconut oil and shredded coconut ! and these do not oxidise into harming molecules  ( we call free radicals) for the body , upon high heat ( like sunflower, vegetable oil, peanut oil amongst others) Omega 3 are also wonderful for the brain (development and concentration !) and beautiful skin.

If you do not eat EGGS, swap it with chia seeds, 1 tbsp of chia seeds with 2 and 1/2 tbsps of water which you mix and let it soak for a 5 mins.

You may also reduce the sugar content of the loaf as you wish, which I did.it really depends on who you are making it for.

happy snacking

x isabelle

Salmon, Lentils and Celeriac mash

I prepack my lunch on most days and made this last week in no time. I have missed a good green lentil dish and thought it would remind me of the flavours from home, since they form part of  traditional Mauritian cuisine.

Ingredients :

Green Lentils, 2 gloves of garlic, 1 medium onion,fresh thyme, 1 Celeriac, herbes de provence or other herbs of your choice, salmon, olive oil, salt and pepper, cayenne pepper

Method

Rinse your green Lentils and   boil them with just enough water to cover them. Once cooked, remove the excess water. Add coconut oil or olive oil to a pan, 2 cloves of garlic, an onion, and fresh thyme .I usually prefer adding my herbs last as this is how they retain the most nutrients. Season to taste. In Mauritius, they occasionally cook the lentils with bacon, and if that’s your wish to do so, then add a few pieces of good quality bacon with the herbs/onions/garlic combination after stripping off the fat.Keep those additions as a reward for eating well and leading a healthy lifestyle at least 80 % of your time and allowing yourself to have treats 15-20% of the time

While the lentils cook, strip the skin off the celeriac with a sharp knife) and cut into pieces, and steam or boil them until soft.Mash the celeriac and set aside. Cook the garlic for a few seconds in  a teaspoon of olive oil and toss the mashed celeriac with the garlic, herbes de provence and a sprinkle of cayenne pepper.

The salmon was simply roasted in the oven with salt and pepper.

 

Nutritional INFO

Lentils are wonderful, free from gluten, full of dietary fibre, high in protein (26% of lentils calories are attributed to protein). Being free from gluten they give a break to your digestion especially if you eat them as part of a vegetarian meal, or accompanied with fish instead of animal based protein (since those require longer to be processed by the body). They help keep your blood sugar levels at bay, and therefore are ideal if you are diabetic or suffer from Polycystic Ovarian Syndrome  (PCOS) for example. The Fibre content helps to relieve constipation of course, but also other digestive disorders like irritable bowel syndrome.

Lentils for lunch are great since they sustain your hunger until the evening, giving your pancreas a rest since you won’t be snacking for a change. Good source of iron, hence help in  transporting oxygen throughout the body and is key to energy production and metabolism.

Low in calories with no fat, they can be used to manage your weight.

Celeriac root is my chosen vegetable as a side dish and gives it body and depth.It is far more nutritious and tasty than the standard potatoes and I have mostly enjoyed it  in  the past at restaurants. Be adventurous and use it in your dishes. It has a nutty, creamy and sweet flavour and is a lovely seasonal vegetable !Eating seasonally allows you to benefit from the nutrients to the maximum !Wonderful alternative to use as a mash for children but you can also opt for sweet potato instead. What else can it bring you ? manganese, vitamin K, phosphorous, vitamin B complex, dietary fibre, calcium, potassium , sodium and magnesium. It high in anti-oxidants and research has shown it may have beneficial effects against colon cancer and acute lymphoblastic leukemia. It is a diuretic ! just like it’s related vegetable, celery, and helps you to get rid of the excess water and can relieve muscle stiffness.Vitamin K,  helps to increase bone mass whereas the copper and phosphorus help in bone metabolism.

We can often be deficient in minerals because of the quality of the soil in which our vegetables grow, the medications that we take, or how we cook or combine our foods. Obtaining these minerals through organic/home grown/ or fresh vegetables definitely helps.. Celeriac has been found to be good for mental health, increasing blood flow to the brain and can be of use in conditions like Alzheimer’s, insomnia or stress.

The dish is complemented with  Salmon giving you a good dose of protein, omega 3, and brain boosting nutrients to keep our mind clear and focussed !

enjoy xxx