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sweets, Wellness + Nutrition

Buckwheat Flour Banana Loaf Benefits of Buckwheat

1st April 2020

Hi everyone

I hope you guys are all staying safe and healthy during the very scary and uncertain times we are globally living through. Apparently too many of us has been posting recipes for Banana Loaf (according to some :)) – I have decided to go ahead share mine anyway as its a lovely gluten & wheat free version. And as always easy.

Buckwheat may sound like a wheat related flour, but in fact its entirely unrelated to wheat, its gluten-free and in fact classed as a pseudo seed. But it makes for a great wheat flour substitute and its very easy to get hold of from your local supermarket (in the health-food section), or a nearby health store. Should you however struggle to find buckwheat flour – buy whole buckwheat and turn it into ultra fresh flour in your food processor.

You can substitute the buckwheat flour for ordinary flour off offcourse, or any other wheat flour alternative of your choice – I use bicarbonate of soda as my raising agent – so just check whether your flour is self raising- in which case you can omit the bicarb.

Here is why buckwheat is good for you:Buckwheat is mainly composed of carbs. It also boasts a good amount of fiber and resistant starch, which may improve colon health. What’s more, it offers small amounts of high-quality protein.

The most abundant minerals in common buckwheat are;

  • Manganese. Found in high amounts in whole grains, manganese is essential for healthy metabolism, growth, development, and your body’s antioxidant defenses.
  • Copper. Often lacking in the Western diet, copper is an essential trace element that may benefit heart health when eaten in small amounts.
  • Magnesium. When present in sufficient amounts in your diet, this essential mineral may lower your risk of various chronic conditions, such as type 2 diabetes and heart disease.
  • Iron. Deficiency in this important mineral leads to anemia, a condition characterized by reduced oxygen-carrying capacity of your blood.
  • Phosphorus. This mineral plays an essential role in the growth and maintenance of body tissues.

Ingredients:

2 large (or 3 small) very ripe bananas
3/4 cup of (buckwheat) flour
2 eggs
1 heaped tablespoon of ground flaxseeds
1/2 cup of crushed walnuts
1/2 cup of live full fat yoghurt or buttermilk
1/4 cup of macadamia nut oil or melted butter (avocado oil will also do)
1 heaped teaspoon of bicarb
1 teaspoon of fine sea salt or pink salt

Pre-heat your oven to 170 degrees Celsius
I make things simple by adding the bananas, eggs, yoghurt, oil, flaxseed powder sugar & salt to the mixing bowl and just whizz it all together with my hand blender.
Once smooth I add the flour and bicarb and walnuts and then mix it well.

Pour it into a greased small bread tin and pop it in the oven for 30 min. Test with a fork or pin and should it come out clean you can take it out to cool – otherwise give it a few more minutes.

Serve with butter, ghee and a lovely cup of tea 😊

Happy baking – and hang in there everyone.

Salad, Wellness + Nutrition

Sunflower Seed Spread Vegan & Paleo Friendly

29th January 2020

If you are looking for a plant based/ dairy-free spread or simply a delicious dollop of good fats and fibre to add to salads you must try this recipe.

Before I dive straight into the recipe details, here is a few more reasons to incorporate sunflower seeds int your diet; Sunflower seeds are especially high in vitamin E and selenium. These function as antioxidants to protect your body’s cells against free radical damage, which plays a role in several chronic diseases.

Additionally, sunflower seeds are a good source of beneficial plant compounds, including phenolic acids and flavonoids — which also function as antioxidants  – read more on sunflower seed’s health benefits here 

Ingredients:

  • 1/2 cup of lightly toasted sunflower seeds
  • the juice of 1/2 a lemon
  • 1/3 cup of cold pressed olive oil, or macadamia oil
  • 1/4 cup of nutritional yeast flakes
  • a generous grinding of sea-salt

Simply add all the above ingredients to your blender and whizz until you have a smooth consistency.

Storage: it keeps in the fridge for 7 days.

 

Happy cooking & nourishment

Marlien x

Wellness + Nutrition

Green Soup Gut Healthy Meals

19th January 2020

This soup is truly delicious and satisfying. It has a total of 5 veggies and paired with the cold pressed olive oil it won’t leave you hungry. My kids loved it and I loved that they were eating their greens. Truly a nourishing and gut healthy meal.

Ingredients:

1 head of broccoli (or 2 cups of frozen broccoli florets

2 medium- to large courgette’s

2 medium red onions, chopped roughly

2 cups of baby spinach

3 medium potatoes

2 cloves of fresh garlic, coarsely chopped

½ teasopoon of dried origanum

1 cube of Kallo mushroom stock

1 tablespoon of ghee or butter

1 heaped teaspoon of chicken stock powder or vegetable stock powder

1 liter of filtered water

1 heaped teaspoon of course sea salt

Juice of 1 small lemon

**Garnish with: Generous drizzles of cold pressed olive oil, finely grated pecorino cheese & freshly ground black pepper to taste

Instructions:

Heat a deep soup pot and add the ghee/ butter onions, potatoes, garlic and courgette’s – and sauté for at least 5 minutes.

Then season with the salt and add all the other ingredients apart from the spinach & broccoli and allow to simmer on medium heat for 20 minutes.

Next add the broccoli & spinach and allow to simmer for a further 7 minutes or so before removing the pot from the heat and using a stick blender to transform it into a silky smooth green soup.

Happy Cooking,

Love, Marlien xx

 

Lunch + Dinner Recipes, Wellness + Nutrition

Nourishing Risotto Vegan Supper Recipe

27th December 2019

This Vegan Risotto is pure umami, and can be 100% gluten free if you only use buckwheat. I used both barley and buckwheat and the texture was delightfully chewy and the flavour delicately moreish.

Did you know the buckwheat is actually a seed and not related to wheat at all, and as mentioned above entirely gluten-free. In addition its packed with the amino acids; lysine and arginine, both which has wonderful benefits such as reducing anxiety and lowering the stress hormone, cortisol, increases collagen production, and can also help lower the risk getting cold sore breakouts if you are prone to them.

Shiitake mushrooms is a superfood of note, compounds of this mushroom may help fight cancer, boost immunity and support heart health.

Not to mention all the wonderful fibre this meal offers for your gut microbes. So this one is a winner for your taste buds as well your health. So without further ado, the recipe:

Nourishing (vegan) Risotto

Serves 3-4

Ingredients:

  • 1/2 cup of pearled barley
  • 1/2 cup of hulled buckwheat
  • 2 cups of liquid in a stock form – used Kallo mushroom stock
  • 3 medium carrots, peeled and diced
  • 1/4 cup of sun-dried onions
  • 1/4 cup of dried shiitake mushrooms, chopped into small pieces
  • 1 teaspoon of ground coriander
  • 1/4 cup of nutritional yeast
  • 1 teaspoon or more sea salt (to taste)
  • the juice of 1/2 a lemon
  • 1/4 of cold pressed olive oil

Method

  1. Soak the buckwheat and barley for 5 hours, then drain and rinse well.
  2. Now add the pre-soaked and drained buckwheat and barley to a pot, along with all the other ingredients and bring it to a simmer, stirring frequently and adding more liquid if needed.
  3. Allow it to simmer for at least 40 minutes – then take it off the heat and let it cool for a few minutes and then add the olive oil and stir through, and then serve with some diced spring onion and lots of ground black pepper.

Easy peasy!

Happy cooking and nourishing 🙂

In dedication to your radiant health

Marlien x

 

 

 

 

Wellness + Nutrition

Reboot Food – Broccoli & Green Lentils Turn on your body's inherent healing system

3rd December 2019

One of my health principles is that 2-3 times per year we all need to reboot our health and turn on our body’s inherent healing systems, I recommend a 5 day plan that contain some key ingredients to help your liver to detox, melt away visceral fat, and stimulate stem cell production.

If you are experience some or all of the following symptoms, you may benefit from a REBOOT

  • brain fog
  • fatigue
  • weight gain
  • red, itchy eyes
  • dull skin
  • frequent infections
  • bloating & digestive issues

The following recipe is a perfect dish to facilitate and support your body to REBOOT, and really tasty.

Ingredients:

  • 1 cup of green lentils, soaked overnight and then rinsed and drained well before cooking in a well salted brine – cook until soft and mushy 🙂
  • 1 head of broccoli, cut into small florets
  • 1 tablespoon of coconut oil
  • 1 tablespoon of za’atar spice mix
  • 1 teaspoon of turmeric
  • 1 teaspoon of black pepper
  • juice of 1/2 a small lemon
  • cold pressed olive oil to garnish with
  • Sea salt to taste
  • Spring onions to garnish

Once the lentils are well cooked, drain and set aside.

Then starry the broccoli in the coconut oil for 10. minutes on low heat, add the cooked lentils and all the other ingredients apart from the Olive Oil, stirring frequently and cooking for a further 5 minutes on low – medium heat.

Serve with a generous drizzle of olive oil, and garnish with sliced green onions.

If you need some guidance, please get in touch on retreat@yogakitchen.co.za