It's been a busy old week here at Nourished by Nature! It's Scotland Food and Drink Fortnight and also Organic September so I've been promoting both of them big-time!
I'm taking part in a My Healthy Breakfast Challenge for schools in conjunction with Food for Thought and Hamlyn's Oats and my brief was to come up with a few ideas for kids breakfasts with no nuts or expensive ingredients!
So I came up with this rather delicious crunchy oaty granola which is flavoured with maple syrup and cinnamon and packed with lots of healthy seeds which kids should definitely be eating more of! I used my organic maple syrup from Lidl which was a total bargain at £2.99!
Pumpkin seeds, sesame seeds and sunflower seeds are now widely available everywhere from Home Bargains to Lidl, Aldi and all the major supermarkets and are very reasonably priced.
I used a mild flavoured organic Sunflower Oil but you could easily substitute olive oil or good old Scottish Rapeseed Oil.
Oats are a great energy food, packed with complex carbohydrates, soluble fibre, protein and B vitamins supporting digestive and heart health and providing a filling and nutritious base for breakfast for kids and adults alike!!
Sunflower, pumpkin and sesame seeds add lots of minerals including calcium & magnesium for building strong bones and teeth and good fats as well as fibre and protein.
Dried fruit gives a wee burst of natural sweetness and cinnamon helps the body to deal with the sugar, which along with all the fibre, good fats and protein in this recipe will help to stabilise blood sugar levels for sustained energy and good mood!
Coconut is also high in soluble fibre and is naturally sweet which beats refined sugar any day of the week!
Served with yoghurt and fresh fruit or simply eaten as a snack, this oaty seedy crunch is sure to be a hit with kids!
I've been enjoying it on my smoothie bowls, porridge and just as a wee snack! It's a bit more crumbly than normal granola which I usually make with jumbo oats and buckwheat but it still tastes delicious!
I also added a handful of goji berries and some toasted coconut flakes to mine to add some colour and a bit of extra crunch. The brief was nut free but I love nuts so would add a good handful of almonds, chopped brazil nuts or walnuts to mine!
Here is the recipe...
MAPLE CINNAMON OAT CRUNCH
2 cups Hamlyns rolled oats
1 cup desiccated coconut
½ cup pumpkin seeds
1 cup sunflower seeds
½ cup sesame seeds
2 tablespoons milled flaxseeds (optional )
2 teaspoons ground cinnamon
2 teaspoons vanilla extract
Large pinch sea salt
¼ cup organic sunflower oil (4 tablespoons)
¼ cup maple syrup (4 tablespoons)
1 cup of mixed dried fruit, raisins, apricots or dates
So this week I've been trying out a few new gluten free recipes and I came across the idea for these delicious bites in Aine Carlins new cookbook which is full of delicious healthy vegan recipes. It's called The New Vegan and I can highly recommend it!
The main ingredients for these wee bites you may have guessed from the title, are the equally awesome superfoods, quinoa and broccoli, both of which I love and are a regular part of my diet in various forms!
Lidl had a great deal on organic quinoa last week which I took advantage of and stocked up so when I came across this recipe idea I just had to try it!
We had them for dinner last night and they got a big thumbs up from everyone, even Kathryn, who doesn't normally like quinoa!
So whats so good about quinoa... well lots of things actually! It really does deserve its superfood title.
Although considered a grain, its technically the seed of a plant related to beet, chard and spinach. Cooked quinoa is fluffy and creamy with a slight bite to it and a delicate nutty flavour.
Quinoa is a great source of protein, containing all essential amino acids, is packed with magnesium, three times as much as the calcium it contains. Its also high in B vitamins, vitamin E and fibre and a great source of minerals including iron and zinc.
Its considered the least allergenic of all the grains and its a fantastic gluten free choice.
So these wee bites are really easy to make, I oven baked mine since I hate frying food and oven baking them is easier and healthier!
So all you need to do is cook the quinoa and steam your broccoli then you can essentially add whatever flavourings you like. I used paprika and nutritional yeast to flavour mine but you could use cumin, chilli, lemon, garlic or coriander. Nutritional yeast is a great source of B vitamins especially important for those on a vegan diet. They are really cheap and add a mild cheesy flavour. The tahini works as a binder to stick everything together but you could easily substitute an egg if you are not vegan.
I also added a tablespoon of milled chia seeds which needed used up and a tablespoon of gram flour, which is my gluten free go to flour. Its so cheap and its a great source of protein and minerals. It's used a lot in Indian cooking and is made from chickpeas, which I could eat every day of the week! Another great gluten free alternative is polenta which is made from corn and its a lovely colour and a great substitute for breadcrumbs in burgers.
I made these quite small and the recipe made 15 small bites which are perfect for lunch on a wrap or for dinner with a big salad and a spicy mayo or salsa. You could also make them into bigger burgers and have them on a roll with all the trimmings!
So here is my recipe...
QUINOA & BROCCOLI BITES
Ingredients - makes 15 small bites
1/2 cup quinoa (about 100g)
small head of broccoli ( about 250g)
I tablespoon milled flaxseeds or chia seeds (optional)
1 tablespoon gram flour or polenta
1 tablespoon nutritional yeast
1 tsp paprika
1 tablespoon tahini
sea salt & black pepper
I love houmous, our whole family does, and I honestly can't imagine life without it! Its a perfect snack spread on oatcakes or with vegetable crudities. It's packed with protein, fibre, vitamins and minerals, and in my opinion, its a superfood!
So houmous is just chickpeas, tahini, good quality olive oil, garlic, lemon juice and whatever other flavourings take your fancy!
Now I like to mix things up a bit and plain old houmous can be a bit boring so I decided to jazz mine up a bit! I also love beetroot, it has so many benefits for our health and its such a fabulous vibrant colour and its incredibly cheap.
All the supermarkets sell vacuum packed beetroot, which is simply cooked in water, then vacuum packed to preserve it. Jars of beetroot are very popular in Scotland though they are pickled in vinegar which can be a bit overpowering so I always use the vacuum packed beetroot for dips.
Tahini is another one of my favourite ingredients and an essential ingredient in houmous. Its basically just sesame seeds ground into a paste. Its packed with calcium and magnesium and high in protein and its alkaline so easy for the body to absorb. Its a great food for building strong bones so great for growing kids and for all women to prevent oesteoporosis which is a horrible disease, mostly affecting women after the menopause. Exercise is another great bone builder so get yourself outside for a walk! Prevention is always better than cure so don't wait until your bones start thinning, do something about it now!
Anyway a wee digression there but back to the houmous!
Houmous is very versatile and I frequently have it as a topping on a baked sweet potato for my dinner, with caramelised red onions, tamari seeds and a big salad. Its actually one of my favourite dinners and so easy!
I have so much mint growing in the garden, it smells wonderful, is incredibly good for the digestion and I frequently have a big pot of mint tea, after dinner. If you have mint in your garden then just take a handful of leaves, put them into a warmed tea pot, then add boiling water and let the tea infuse for 5 minutes before you drink it. It's so delicious and way nicer than peppermint tea bags. A perfect end to a meal!
I guess the amounts of mint in this houmous are entirely up to you but I tend to use about 10 big leaves. Equally you could omit it altogether if its not a flavour you enjoy. That's the beauty of making your own dips, just add whatever you have to use up and switch ingredients around to make new combinations. Olive and coriander and sun dried tomato and basil are another two flavours I really enjoy. I can now add beetroot and mint to those two!
I had half an avocado to use up so added it to my houmous to make it extra creamy and delicious but its equally good without it. Just add another tablespoon of oil or water to get the consistency you prefer.
I have posted various other dips on the blog here so you can try a few other options!
BEETROOT & MINT HOUMOUS
1 tin chickpeas, drained
300g vaccum packed beetroot (about 3 to 4 small to med beets)
2 tablespoons tahini
juice of half a lemon ( approx 2 tablespoons)
1 tablespoon extra virgin olive oil
sea salt to taste
1/2 ripe avocado, peeled (optional)
10 big mint leaves ( add more or less to your taste)
1. Quite simply put everything in a food processor and blitz until smooth. Add more oil, salt or lemon juice to taste.
2. Enjoy as a spread on oatcakes, wraps, baked potato topping or with vegetable crudities!
.......your health in your hands....
I hope everyone has been out enjoying all this fine weather and topping up their vitamin D levels!
I certainly have and apologies for not posting anything on the blog last week but to be honest I have just been chilling out, doing some gardening and spending time with my lovely hubby Alastair. We found ourselves in the most unusual position this bank holiday weekend of having the house to ourselves, apart from the three dogs!
Kathryn and Laura had gone to London to stay with their cousin Sarah and catch up with their big sis Emma and Jenna is currently living it up in a stately home in Oxfordshire! She is helping in the gardens!
Anyway we have had such a lovely time and we bought an outside wood-fired pizza oven!
I'm so excited about it, it only cost £99 from Aldi!
Since we don't eat meat, we are not huge BBQ fans but sourdough wood fired pizza is a different thing altogether!
I attended a sourdough workshop last week too so I can now add sourdough to my ever expanding range of fermented foods and drinks. My gut is going to be extremely happy!!
Anyway enough of my ramblings, I just wanted to share this very simple, delicious raw red pepper & walnut sauce.
Its extremely versatile and perfect for the summer months when red peppers are in abundance and cheap as well.
Red peppers have a high water content which helps to flush toxins from the body and are also packed with vitamin C, beta carotene and lycopene.
I added olives which give it a Meditteranean flavour and of course garlic, which I add to pretty much everything!
Sun dried tomatoes give it a delicious intense flavour and of course are packed with lycopene too, which protects us from cancer.
Walnuts are another of my favourite foods and as their shape suggests they support brain health due to high amounts of omega 3 fatty acids. They are also a great source of protein, fibre and vitamin E.
Extra virgin olive oil and olives adds more omega 3 fatty acids and antioxidants and keeps our heart healthy.
Tahini is one item I couldn't live without, its packed with calcium and magnesium to support bone health and its alkaline so easy for the body to absorb. It adds a delicious creaminess to any dish and is especially useful for dips, dressings and sauces.
Right so all you do is add all the ingredients to your blender or food processor and that's it, leaving you lots of time to relax and enjoy the sunshine!
It will keep in the fridge in a covered container for a week or so.
Over the summer months we don't want to be spending hours in the kitchen so expect lots of fast, simple and delicious recipes, all tried and tested! I only share favourite recipes and my criteria are flavour, simplicity, nutrition and versatility.
There are so many recipes out there which use loads of ingredients, are very time consuming and don't even taste that good!
So if you like what I share, consider subscribing to my blog so you won't miss any of my brilliant creations!
So here is the recipe I promised......!
RAW RED PEPPER & WALNUT SAUCE
This is the most versatile sauce. I use it like pesto stirred through pasta, as a sauce with spiralised veggies, as a topping for bruschetta, pizza topping,
as a dressing for salads thinned down with some water. It can also be mixed with some cream cheese (vegan options) to make a lovely topping for baked potatoes or a delicious dip with oatcakes or raw veggies.
1 red pepper, deseeded
6 sun dried tomatoes
1/4 cup walnuts
1/4 cup olives, pitted
1 garlic clove
2 tablespoons of your best oil, extra virgin, avocado, walnut or flaxseed
1 tablespoon tahini
Himalyan sea salt to taste
1 drizzle of raw honey, maple syrup or brown rice syrup (optional)
Simply add all the ingredients to a food processor and process until smooth.
Taste the sauce and add a drizzle of sweetener if you like!
......your health in your hands....
I was running a workshop yesterday for a lovely family, whose young son has many serious food allergies, among them lentils and beans, and sesame seeds, so that rules out falafel and humus for him!
He can however tolerate red kidney beans so I concocted this wee recipe using a spoonful of spicy mango chutney instead of tahini (sesame seeds!) to bind the ingredients together, a tin of kidney beans, some spices and grated veg and a couple of spoonfuls of sweetcorn. I rolled them in polenta (gluten free) for a nice crunchy coating and they turned out rather well, so I thought I'd share the recipe!
It is after all the year of the Pulse and all beans are pulses, extremely nutritious, planet friendly, cheap and versatile and well worth including in your diet!
Kidney beans, like all beans are high in protein, soluble fibre, antioxidants, minerals and vitamins and support every body system.
In particular kidney beans are high in folate and soluble fibre which promotes cardiovascular health, Soluble fibre binds with cholesterol so lowers its amounts in the body and folate deficiency has been linked to an increased risk of heart disease and stroke so we want to keep our levels high!
They are exceptionally high in a class of antioxidants known as flavanoids, which are protective against damaging free radicals and the effects of aging, which is good news for us oldies!
Fibre, protein and complex carbs in kidney beans help to stabilise blood sugar levels, which is great news for diabetics and our waistline!
So red kidney beans are all round good guys and they taste pretty good too!
So back to the recipe
These wee bites have tons of flavour from all the lovely spices and a nice sweetness from the sweetcorn and mango chutney. I always tell parents to encourage their kids to eat as many colours as possible, and no I don't mean skittles or smarties! I mean natural colours in fruit and veggies.
We have a few good colours here, purple, yellow, orange and green, all bringing different antioxidants and vitamins to benefit our health.
Eat the rainbow for maximum health benefits!!
Another huge advantage of these is there is no pre cooking of anything or faffing around with a hot frying pan. Simply chop and grate a few veggies, open a can of kidney beans and mash them together! Then just shape them into wee balls or you can make small burgers instead. The recipe makes 12 small bites. The polenta gives a nice crispy coating and its gluten free.
These are baked in the oven so literally fat free as well.
So these wee bites are perfect for kids and adults alike. We love them in a wrap or pitta bread with a dip and some grated or spiralised veggies, on their own as a wee healthy snack or served for dinner with tabbouleh, quinoa or spicy couscous and green salad.
So here is the very simple recipe, feel free to adapt the flavours, add your own spice combinations or just leave them out for fussy eaters, a
simple seasoning of salt and black pepper still tastes great.
I hope you give them a go!
FAFF FREE BEANY BITES
Ingredients makes 12 small bites
.....your health in your hands.......
It's just not Christmas without brussel sprouts! They really are a love them or hate them vegetable. I'm actually not that fussed either way, I can take them or leave them!
I think most of us, well certainly of a certain age, can remember soggy, bitter brussel sprouts at Christmas! Overcooked veggies are one of my pet hates!
Now I'm all for seasonal food and brussel sprouts are certainly seasonal. Since we don't eat turkey, or any other animal for that matter!! I like to include some sprouts with our Festive Feast!
I came across this recipe on the Food Matters blog and was intrigued to give it a go. I've certainly never considered sprouts as a salad ingredient but then I never considered kale as a salad leaf before until I tried it in Awesome Wild Rice Salad and now I'm hooked!
The key to using tougher greens in salad is to use enough dressing and pour it over your salad ingredients an hour or so before you serve it to soften them a bit, making them easier to digest.
This particular salad is packed with nutritious ingredients with a festive twist from the cranberries and nuts. It is bursting with antioxidants, minerals and vitamins from the radishes, carrot, beetroot and flat leaf parsley.
The dressing packs a real punch with good fats from the rapeseed oil, immune boosting and digestive benefits from the garlic and apple cider vinegar and a delicious sweetness from the maple syrup!
All in all this definitely ticks all the boxes on flavour and nutrition!
I hope you give it a go, it could just transform your opinion of brussel sprouts!
Here is the recipe.
INGREDIENTS for SALAD
1/2 bag (approx 200g) of brussel sprouts, thinly sliced
1/2 cup dried cranberries
1/2 cup walnuts, chopped
4 radishes, cut into strips
1 small raw beetroot, thinly sliced or grated
1 small to medium carrot, grated
seeds of half a pomegrante (optional)
handful of fresh flat leaf parsley
handful of pumpkin seeds to garnish (optional)
4 tablespoons maple syrup
2 tablespoons rapeseed or extra virgin olive oil
3 tablespoons apple cider or white wine vinegar
1 clove garlic, crushed
sea salt, black pepper and a large pinch of cinnamon.
1. Give all your veg a good wash and cut the bottom off the sprouts.
2. I used my food processor to thinly slice the sprouts and grate the carrot and beetroot which is really easy but if you don't have one then just slice the sprouts as finely as you can and grate the carrot and beetroot.
2. Thinly slice the radishes then cut them into strips.
3. Pile your veggies into a large salad bowl, just use your hands to mix it all together.
4. Add the walnuts and cranberries.
4. Measure all the salad ingredients into a glass jar and give it a good shake.
5. Pour over the salad and mix well.
6. Garnish with pomegrante and pumpkin seeds.
BRUSSEL SPROUT CRISPS
This was another OMG moment this festive season when I realised that sprouts make damned good crisps!
I'm a huge fan of kale crisps, which are just delicious and so light and crispy and I've perfected the recipe here.
Brussel sprout leaves are a lot thicker than curly kale so need a bit longer in the oven at a higher temperature.
I've found that if you trim off the outer leaves from your sprouts, you can crisp them up, then oven roast the middle bits with other veggies like red onions, cubed butternut squash and parsnips or thinly slice them and use them in the Sprout Salad.
.It becomes increasingly difficult to remove whole leaves since they are so tightly packed the nearer the middle. Initially I just sliced the middle bits thinly but they didn't crisp up like the outer leaves did so if you want crispy leaves just use the bigger outside leaves.
Right so all you need to do is wash your leaves well and dry in a salad spinner. I also dried mine on kitchen roll. Put the sprouts in a bowl and drizzle over about a tablespoon of rapeseed oil and massage the leaves to make sure they are all coated in oil. Then tumble them all onto an oven tray, arrange in a single layer, season with seaweed flakes and/or Himalyan sea salt.You may need more than one tray since they need to be in a single layer to crisp up!
I love Mara Seaweed, they do a great range of Scottish seaweeds with great flavour and health benefits!
Right then put them in the oven at around 160C for 15 minutes, shake the tray and put them back it for another 10 minutes or so until nicely browned and crisp. Ovens vary a bit so just use these timings as a guide and keep an eye on your crisps to make sure they don't burn.
Although some of mine did look a bit brown, they still tasted delicious!
This really is a great way of using up extra sprouts over the Festive Season.
Even my husband Alastair, who hates sprouts, actually ate these and said they weren't disgusting! He went back for seconds so I know he liked them, he just didn't want to admit it!!
Anyway sprouts like all veggies are extremely nutritious so I hope you eat loads of them this Christmas! It's certainly easy with these delicious recipes!
. .....your health in your hands......
This quinoa brittle is just the bees knees and the cats whiskers and I love it.
You seriously need to make this!
Now quinoa isn't something that you would normally associate with a sweet dish but I'm discovering that it's extremely versatile as well as extremely nutritious!
It certainly earns the title of superfood Its an excellent source of protein, containing all the essential amino acids, high in magnesium, B vitamins, iron, zinc, vitamin E and fibre. It's also gluten free and thought to be the least allergenic of all the grains so plenty of good reasons to give it a go!
I came across this recipe on The Minamilist Baker Blog, which I love!
I've always been a big fan of those wee sesame snap bars and these reminded me of them, but are way more nutritious.
Admittedly they are not sugar free but more than make up for it with all the other ingredients, and this is a treat after all!
I was so intrigued by this recipe and I had all the ingredients so I made it at 11pm on Saturday night!
I have to admit, I wasn't disappointed, this is seriously addictive!!
It's crispy, crunchy, nutty, nutritious and naturally sweet!
What's not to love?
A few points to note, quinoa has a protective coating of saponins which taste bitter so you really need to rinse it well before using it. I rinsed and drained mine in a sieve, then blotted it on kitchen paper then dry toasted it to remove any moisture, before proceeding with the recipe.
I also replaced some of the nuts with sesame seeds, which I love. They are a great source of calcium and magnesium, which most of us are deficient in and are also alkaline and a good source of protein and fibre.
Chia seeds are also a favourite of mine, another superfood, and high in protein, fibre and minerals and so easy to add to so many dishes.
So without further ado, here is the slightly modified recipe! If you make it, and why wouldn't you?? please leave a comment!
......your health in your hands......
I've just come home from a fantastic wee pre Christmas break to New York with 3 of my lovely girls and we had a fabulous time! So now I'm in the mood for Christmas and will be posting lots of lovely, healthy, recipes to see you through the Festive Period and beyond......!
So I'm kicking off with this delicious Christmas Chocolate Crunch recipe.
This is a real family favourite at any time of year but is ideal to have in your freezer for any unexpected guests over Christmas! The cinnamon and mixed spice gives it a lovely festive flavour and its so easy to make.
This is a really useful recipe: make a batch, break it up and keep it in the freezer. It can be served straight from frozen! It may taste decadent, but the ingredients are all very nutritious!
Dark chocolate is high in antioxidants, oatcakes provide fibre, seeds and nuts provide protein, minerals and good fats. Goji berries boost the immune system and cinnamon is useful in controlling blood sugar. Coconut oil boosts metabolism and lowers the GI of any food it's cooked or eaten with so this is most definitely a treat you can eat guilt free!!
Here is the recipe, enjoy.....
200g (7oz) dark chocolate, 70% cocoa solids, broken into chunks
1 tablespoon coconut oil (optional)
125g (41/2oz) rough oatcakes
50g (2oz) goji berries ( soaked for 10 mins to soften, then dried)
50 (2oz) Brazil nuts, hazelnuts or walnuts, roughly chopped
50g (2oz) pumpkin seeds
2 tsp ground mixed spice
2 tsp ground cinnamon
1 tablespoon peanut butter
1. Melt the chocolate and the coconut oil, stirring occasionally, in a heatproof bowl over a pan of gently simmering water, making sure the base of the bowl doesn't touch the water.
2. Put the oatcakes into a mixing bowl and crumble into small pieces. Stir in the goji berries, nuts, seeds and spices.
3. Stir the nut butter into the melted chocolate and mix until fairly smooth. Stir the chocolate mixture into the remaining ingredients, making sure the ingredients are evenly coated.
4. Spread the mixture over a baking sheet and put in the fridge or freezer to chill and harden. Break into shards or cut into rough pieces when set, ready to serve.
I was shopping at Locavore yesterday, my favourite shop for all things seasonal, locally grown and organic and I bought a lovely bunch of one of my favourite, healthiest and most versatile of veggies! You've probably guessed its kale, a true superfood and worthy of the title! Its simply packed with all manner of wonderful health promoting antioxidants, vitamins, minerals, phytochemicals, fibre and protein and its well worth including in your diet. I use it all year round and grow my own in the summer.
Faith and Grace, my wee ex battery chickens absolutely love kale so I have to share it with them but I figure that we all benefit since their eggs are extremely nutritious! Oddly enough they don't like broccoli, brussel sprouts or savoy cabbage but they love spring greens! I bought them a brussel sprout tree for their Christmas last year and they wouldn't even try it! I was most disappointed, I thought they would love it! They'll just be getting a big bunch of kale this year!
Anyway back to the kale, its so versatile; I juice it, add it to smoothies, steam it, stir fry it, add it to soups, massage it with oil and have it raw in winter salads and of course make kale crisps with it!
It never ceases to amaze me that a vegetable as nutritious as kale can be transformed into the most delicious, light and crispy crisps!
If you've never tried them, please give them a go, even kids love them!
They are so expensive to buy but so cheap and easy to make. My bunch of lovely organic kale cost £1 and I used a tablespoon of good organic Scottish Rapeseed Oil to add inflammation busting omega 3 fats. I decided to stick with the Scottish theme and seasoned mine with Mara seaweed flakes to add fantastic flavour, loads of minerals and boost my detoxification pathways, always beneficial at the weekend when wine is being consumed! I always like to give my body a wee helping hand because I love it and appreciate what an incredible job it does every minute of the day, keeping me healthy, energised and well!
So back to the seaweed, although it adds a fantastic salty flavour, it only contains 10% sodium instead of 98% in normal salt. So pay attention all of you with high blood pressure and start using seaweed instead of salt for big health benefits!
The other two seasonings I love are Pink Himalyan Sea Salt, quite rightly known as the king of salts, due to the 82 trace minerals it contains, all of which your body can use! Remember table salt is just sodium chloride usually with added anti caking agents and should only be used for clearing the snow and ice from your driveway! It has no benefit for your health and excess sodium is linked with high blood pressure which is linked to an increased risk of stroke and heart attacks! Bear in mind that it is always the cheapest salt which is added to processed foods which is just sodium. If we want cheap food then the food industry will provide it but at what cost to our health?
So always make the best choice for your health, without it nothing else matters! Some things are worth paying extra for and best quality food always has been and always will be a priority for me.
Right, the other seasoning I use a lot and absolutely love is a macrobiotic condiment called Gomashio. Its just sesame seeds and himalyan sea salt, dry toasted to bring out the nutty flavour, then ground in a pestle and mortar. It adds the most delicious salty, nutty flavour and is packed full of calcium and magnesium, protein and good fats. You can buy it ready made but its so easy to make your own.
Simply dry toast 1 teaspoon of sea salt, preferably Himalyan but any quality sea salt will do.
Transfer to a pestle and mortar and grind until fine.
Add 18 teaspoons of sesame seeds to the pan, keep the heat medium and keep them moving with a wooden spatula to prevent them burning. Once they start popping, usually in a few minutes, transfer them to the pestle and mortar and grind them. You may have to do this in two batches. They don't have to be finely ground. Transfer to a glass jar with the salt and mix well. Voila a delicious, low sodium seasoning! We use it on steamed greens, brown rice balls, any stir fry or veggie dish.
BEST EVER KALE CRISPS
Okay back to the kale crisps, the mistake most people make is to bake them at too high a temperature and burn them, then they taste horrible and don't look good either! The ideal temperature I have discovered is 130C 260F. So here is the very simple recipe
1 large bunch of organic curly kale
1 tablespoon rapeseed oil
Himalyan sea salt, seaweed flakes or gomashio to season
1. Preheat the oven to 130 C (260F)
2. Wash the kale leaves well, tear into bite sized pieces then
dry the leaves well in a salad spinner or dry with kitchen roll.
3. Place the kale in a large bowl, pour over the oil then massage the leaves well with your hands until the leaves are all well coated in oil.
4. Place the kale in a single layer on lightly greased baking trays. Sprinkle with your chosen seasonings.
5. Bake for 20 minutes, then turn the trays around, turn the oven off and leave in the oven for another 15 to 20 minutes.
6. Add more seasoning if required, then eat them. Eat them all if you want to, they are so healthy and delicious or you can share them if you are feeling generous!
One wee note, kale baking in the oven doesn't smell great so these are not the best to make just before you are expecting visitors! They will keep in a tupperware for a few hours before they start to lose their crispness!
......your health in your hands......
A healthy lifestyle blog with green living tips, plant-based recipes and natural health magic.