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pumpkin-apple-mango soup

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Ingredients:

one big onion

half small pumpkin or one small squash

peeled washed and cubed

two small apples peeled and cubed

3-5 cloves of garlic

half mango peeled washed and cubed

vegetable or chicken broth

pinch of sea salt

olive oil

Directions:

slice the onion, saute it in some olive oil until golden brown. Add the squash, apples, mango, garlic and salt, and saute for about 5 more minutes and then add the chicken broth. Boil on low heat until everything is soft. Let it cool down and then blend it. Add some fresh parsley and black pepper if you wish. Reheat before serving.

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Vegan chia seeds, oat flakes and rye cookies

Ingredients:

half cup chia seeds

one cup rice milk or oats milk

pinch of salt

brown sugar

flax seeds

one cup oat flakes

one cup rye flour

one cup white self rising flour

one cup olive oil

Directions:

place the chia seeds in the milk and let them soak for about 4 hours, stirring occasionally.

Mix the dry ingredients, and add the chia seed. Mix again. Add the olive oil, knead. Adjust the consistency with milk or flour. Shape as desired and bake at medium heat for about 30 min or until golden but still soft inside. They will harden once they cool down.

 

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Chocolate fruit popsicles

Such and easy to make and healthy summer dessert!

Ingredients:

Kiwis, bananas, strawberries, peaches, mangoes, melon. (Feel free to experiment with various types of fruit. Apples or plums…no…).

Pure dark chocolate for melting.

Popsicle sticks (or even sticks from a tree!)

Directions:

Make sure you have enough space in the freezer to place all popsicles without them touching each other or any other kind of food.

Peel kiwi (or another kind of fruit) and slice it in thick enough slices to that you can  insert a popsicle stick in each slice or kiwi and place on a tray (lined with parchment paper).

Freeze the kiwis for about 3 hours or overnight.

Melt the  pure dark chocolate using a double boiler over a medium heat. For a vegan version, add a bit of water and coconut oil to it. For a regular version, add some milk and butter. Go slowly and watch for signs of burning, and keep stirring continuously.

 

Dip each frozen kiwi into the chocolate; the chocolate layer should harden immediately around the fruit.

Place back into the freezer for half an hour before serving.

For a bit of a nutty twist:

don’t freeze the fruit, just insert the sticks, and set them aside. Prepare  your favorite nutty mix: walnuts, almonds, hazelnuts, flax seeds, sesame seeds. Melt the chocolate and after dipping into the warm chocolate, immediately dip in the nut mix. Set aside on parchment paper. When all pieces of fruit are dipped in choclate and covered in nuts, freeze for at leats 4 hours or overnight. .

Enjoy!

 

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Healthy fruit popsicle

Really great for kids, easy to make health  alternative to popsicle or ice-cream.

Ingredients:

banana

dark chocolate

chopped walnuts or almond hazenlnuts, sunflower seeds, flax seeds

Directions:

Slice the bananas, thick slices. Chop whatever nuts you’re using, or even better grind them in a coffee grinder.

Put the banana slices on popsicle sticks.

Melt the chocolate and dip the banana slices in chocolate, immediately after that roll them in the mixed chopped nuts and place them on tin foil or baking parchment in the freezer.

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Kiwi popsicle:

use exactly the same ingredients but kiwi instead of bananas and follow the same steps. choose large kiwis preferably.

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Other fruit alternative:

if you can find really big strawberries you can do the same with strawberries. you can slice mango, or papaya. Or, choose your favorite fruit, such as strawberries, berries, watermelon…blend them, pour them into popsicle molds and freeze them.

You can also mix the fruit with yogurt. And if you don’t have posicle molds, use small plastic cups. If you don’t have popsicle sticks, make some sticks from some thin branches…just clean them well before using! That will actually look much nicer and original than the popsicle shape and posicle sticks!

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Pineapple and spice salad

Ingredients:

pineapple

yogurt

strawberry

olive oil

cardamom

ground flax seeds

cayenne pepper

sesame seeds

honey

fresh ginger grated

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Preparation:

Cut the pineapple in small chunks. Slice strawberries. Place them in a bowl. ion another bowl, mix yogurt with olive oil and honey. Add the ginger and cayenne pepper, and mix.  Pout over the pineapple and mix well. Add the rest of the ingredients and toss.

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Healthy snacks: unsweetened granola bars (for toddlers and anyone else)

ingredients:

rolled oats

rice flour

psyllium husk *

organic milk or rice milk

organic unrefined butter (or coconut oil)

sesame seeds *

ground walnuts

dried prunes chopped small or any other dried fruit*

1 egg white

pure cocoa powder *

spirulina powder *

shredded coconut *

chia seeds*

cinamon *

vanilla flavor *

Ingredients with * are optional.

Preparation:

In a bowl, place the rolled oats, flour, chopped prunes, walnuts, sesame seeds, 2-3 spoons psylilum husk (not a lot). The psyllium husk is optional, but it will make the bar stick together better, be a bit more chewy. Without the psyllium husk you’ll have a slightly crumbly bar. Place a few cubes or slices of butter on top and let it sit for about 10 min so the butter softens (same goes with coconut oil, place a few spoons of coconut oil). Add some rice flour, a dash of sea salt, and mix with your hand until the butter blends well with all the rest and you have a crumbly mix (not a sticky mix). If the mix is sticky, you have too much butter. In this case add more dry ingredients.

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Add half cup or so of milk and the egg white and mix again with your hand. Now you should have a sticky paste, something resembling a dough. You should be able to shape it in a lump.

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If you want to make granola bars woth different flavors separate the dough into several lumps. \

Here are some variations:

Add pure cocoa powder

add spirulina and chia seeds

add coconut

add cinnamon and organic vanilla flavor

Spread in a greased pan and bake for about 20-30 minutes. Don’t let it dry too much or darken. When you take it out of the oven you want it to be still soft. It will seem like it’s baked, but once it cools down it will harden and dry more. Let it cool down for a bit and cut it in cubes or whatever shape you want. Store in air tight container. it can be frozen as well.

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Strawberry pudding. No sugar.

In a previous post I showed how you can make a strawberry jam without any sugar added. You can use this jam to make a delicious and healthy strawberry pudding.

Place oat milk, rice milk, almond milk or regular milk in a pan. Warm it up. Start pouring over bit by bit whole rice flour, and stir at the same time. Pour about half cup rice-flour for 3 cups milk. Keep boiling on low fire and stirring at the same time, till it thickens. If it’s not thick enough, you can add more flour. If it’s too thick, add more milk. Then add a few spoons of the strawberry jam, you can add only 3-4 spoons or 10 spoons if you’d like! Pour the hot pudding in bowls, and let cool down. Decorate with fresh strawberries and honey or agave nectar if you like it sweeter. You can also sprinkle coconut, almonds, dried fruit, sesame seeds, chia seeds, small cubes of fresh apple or fresh pear or fresh mango…etc

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If you don’t have strawberry jam, then you need to prepare a strawberry mix before starting the pudding. Wash and cut about 5 strawberries for one cup of milk. Place them in a pot with only a tiny bit of water on the bottom. Bring to boil and keep stirring while boiling, you’ll see it first become all pink, then darken and thicken. The thicker the better. It all depends how much ime and patience you have. You can boil it for only about 15 minutes, or for 40 minutes. When it’s done, set it aside, you will add this into your pudding.

It can be used as toddler food as well.