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Lemony Coconut Cake Balls (and why we should love cashew nuts)

Lemon-Balls-1200x800

Who doesn’t know about cashew nuts?

Well, cashew nuts are the kidney shaped seeds that adhere to the bottom of the cashew apple, the fruit of the cashew tree which is native to the coastal areas of northeastern Brazil. This nut, which as I mentioned is actually a seed, is jam packed with nutritional content. Containing a significant 5 grams of protein per ounce and high levels of the essential minerals iron, magnesium, zinc, phosphorus, copper and manganese.

Some of you may be deterred from eating nuts due to their high fat content? And it is true, cashews are relatively high in fat (12 grams per ounce, with 2 grams being saturated fat). But it is a “good fat”, due to the agreeable fat ratio in the nut (1:2:1 for saturated, monounsaturated, and polyunsaturated, respectively, which scientists say is the ideal ratio for optimal health).

And even with the relatively high fat content, cashews are considered to be a ‘low-fat’ nut. Cashews contain less fat per serve than other popular nuts, including almonds, walnuts and pecans. The advice from this end though, as with any food or indulgence, consume mindfully and with moderation in mind.

So let’s talk about how this little nut can benefit our bodies in a big way.

Reduce the risk of heart disease.
It is the fatty acid profile of cashews that contributes to our good health. Phytosterols, tocopherols, and squalene, all constituents of fatty acids, all serve to lower the risk of heart disease.

Cardiovascular and Circulatory Health
The cashew contains no cholesterol, which is a rarity for such a great tasting treat! As such, cashew nuts are a healthy fat food for those wanting to foster cardiovascular health and those with heart concerns. High levels of monounsaturated fatty acids mean they also help support healthy levels of good (HDL) cholesterol, imperative to healthy heart function.

The cashew’s high magnesium content also takes the credit for its healthy heart qualities. One ounce will contribute to 21% of your daily recommended intake of this heart healthy mineral, which also protects against high blood pressure, muscle spasms, migraine headaches, tension, soreness and fatigue.

Magnesium also works with calcium to support healthy muscles and bones in the human body.

Reduce the signs of aging
Cashews have a high copper content, too, meaning they assist the body in utilizing iron, eliminating free radicals, developing bone and connective tissue, supporting and regenerating joints, and producing the skin and hair pigment melanin.

So how about we just eat some cashews then! My dear friend and mentor Jo Antoun has created a delicious way to prepare them into bite size treats. I find that having a few of these balls on hand is a smart way to moderate my nut consumption (rather than sitting and devouring a whole bag of nuts) and a handy between meals snack. I also recommend making a big batch and freezing them for last minute guest arrivals. Here is the recipe for her Lemony Coconut Cake Balls.

2 1/2 cups raw cashews
1 1/2 cups raw shredded coconut
2 tablespoons raw honey
Juice of 2 lemons
Rind from 2 lemons
Desiccated coconut (optional)

Using a lemon zester, peel the rind from the lemons and then juice them. Into a blender, place just the cashews and process until they are a fine powder. Then add the lemon juice, rind, honey and shredded coconut to the blender to combine. The resulting mixture should be tacky and moist. Roll into bite sized balls with your hands. Coat in desiccated coconut (optional) and pop in the fridge. Simple, yet effective.

So now I’ve got you crazy for cashew nuts, you might like to experiment with them (and a multitude of other nuts) in different ways. You can find many a nut based recipes in A Nourishing Kitchen:

Source: theholisticingredient.com

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Roast Chicken with Quinoa, Pistachio & Cranberry Stuffing, a recipe by Lola Berry

Roast-Chicken

As promised, today on the blog we share a recipe contributed by our inspirational March Guest of the Month, Lola Berry. This scrumptious Roast Chicken is a recipe from Lola’s beautiful new cook book, The 20/20 Diet Cookbook. As the weather cools here in the South, there’s no better time to be sharing a tummy and kitchen warming roast chook. Who doesn’t love a roast for goodness sake? Thank you Lola for sharing the love with us today, I’m so looking forward to a long roast lunch.

Serves 6.

You will need:
1 x 1.5kg chicken
1 cup quinoa, rinsed
1/3 cup coconut oil
1/2 cup pistachios, chopped
1/2 cup dried cranberries
6 thyme sprigs
2 carrots, chopped
2 celery stalks, chopped
1 brown onion
1 pear, cored, finely diced
1 lemon, quartered
1 red onion, chopped
Freshly ground black pepper
Salt

Preheat the oven to 220 degrees C. Place the quinoa in a saucepan with 2 cups of water, cover and bring to the boil. Reduce the heat and simmer for 10 minutes until quinoa is cooked (it triples in size and sprouts little ‘tails’).

Heat 2 tablespoons of the coconut oil in a frying pan over a medium heat. Sauté the onion for 2 minutes or until translucent. Add the pear and cook until it begins to soften (about 4-6 minutes). Remove from the heat.

In a large bowl place the pistachios, cranberries and cooked quinoa. Fold through the onion and pear combo and mix well. Spoon the mixture into the chicken cavity, pressing firming. Finally, pop the four lemon quarters and thyme sprigs in.

Place the carrots, celery and red onion in the baking dish (this will become the ‘trivet’, which elevates the chicken so it cooks evenly). Pop the stuffed chicken on top. Rub the remaining 2 tablespoons of coconut oil into the chicken skin and give it a generous seasoning with salt and pepper (this will help it become crispy). Reduce the oven temperature to 200 degrees C and roast for 1-1&1/4 hours or until the skin is golden and the juices run clear when you pierce the thigh with a knife point. (If the juices are pink, roast for another 10 minutes).

Remove the chicken from the oven and allow it to rest for 10 minutes before carving. Serve with the trivet vegetables (or a side of your choosing) and some stuffing, and I promise you everyone will be coming back for seconds!

Follow Lola on Facebook, Twitter and Instagram, and find her 20/20 Diet Cookbook at your local bookstore.

Source: theholisticingredient.com

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Ten of the Best Purple Food Recipes.

berry-delicious-icecream

Nature got it right with purple food – delicious and wonderfully good for you. Full of antioxidants with amazing anti-inflammatory and other health benefits, there really isn’t anything not to like about them.

Purple foods have nutrients that just aren’t found in many other fruits and veggies, so next time you’re sitting down to ‘eat the rainbow’ you might want to add some for those wonderful health benefits we discussed last week. For now though, we’ve made it a little easier for you! Some of the cleverest wellness experts in the land have given us their favorite purple-inspired recipes for you to try. Time to pump up the purple!

Enjoy!

Berry Delicious ‘Ice-Cream’ with Macadamia Crunch

Berries have the ability to make every dish look super special with very little effort. I mean, look at this Berry ‘Ice-cream’! Five minutes to make and probably less time to devour. You’ll find the recipe (by Yours Truly) here.

Berry delicious icecream

Easy Grilled Pork Cutlets & Hazelnut Red Cabbage Slaw

This super simple slaw recipe is from the very lovely Irena of Eat Drink Paleo. It’s one of her go-to dinners and it might well become one of yours too.

Easy grilled paleo pork and slaw

Quick Red Cabbage with Cranberries, Almonds & Goat’s Cheese

Did someone say quick? Anything that is easy to make and super nutritious always grabs my attention. You won’t go wrong with this amazing recipe from Happy Body Formula.

Quick red cabbage salad

Anticancer Eastern Dragon Salad (picture top of page)

Dragons have superpowers and so does this Eastern Dragon Salad courtesy of the very clever Lauren of Ascension Kitchen.

Roast Beetroot, Onion and Macadamia Dip

Look at that colour! Thank you Becomingness for this gorgeous recipe.

Roast beetroot onion macadamia dip

Rustic Baba Ganoush

This recipe uses every last bit of eggplant (doesn’t get more wholefood than that!). Thank you Rachael Allanah for your delish Baba Ganoush recipe.

Rustic baba ganoush

Blueberry Smoothie

Three simple ingredients makes one powerful smoothie. Thanks to my special friend Zara D’Cotta from Oh My Goodness for this luscious recipe.

Oh my goodness blueberry smoothie

Sweet Eggplant & Pumpkin Indian Curry

Warm, aromatic and wonderfully nutritious is how I would describe this. Thank you The Whole Daily – this recipe is a standard in my kitchen.

Eggplant and pumpkin indian curry

Blueberry Cheesecake Bliss Balls

I’m fairly certain that if you put a plate of these in front of me, they won’t last long. Thank you Thermo Foodie and the Chef for these snowy delicacies.

Blueberry cheesecake balls

Blueberry Pancakes with Tahini Drizzle

Another Oh My Goodness delight. Love the combination of blueberries and tahini! You’ll find this recipe here.

Blueberry pancakes with tahini drizzle

Well, I’ve a feeling that will keep you busy for a little while won’t it! So tell me, what’s your favourite way to up the purple foods in your diet? I dare say we’ve a few berry fans in our midst! 

 

Source: theholisticingredient.com

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Spicy Herb Chicken Pasta

Prepare time: 20 min
Cook: 2 hr 30 min
Ready in: 2 hr 50 min

Pair this delicious dish with a risotto and a nice bottle of wine. This Italian favorite is easy to make and sure to impress your guests.

Ingredients

  • 2 cups half and half
  • 1/4 cup limoncello
  • 3 Tbsp granulated sugar
  • 1/4 tsp vanilla extract
  • 1/2 tsp finely grated lemon zest
  • 1/8 tsp kosher salt
  • 3 large eggs
  • Unsalted butter, for buttering the casserole dish
  • 5 cups challah (about 8 oz)

Directions

1In a small saucepan, combine the cloves with the cardamom, bay leaf, cinnamon, and 2 cups water and bring to a boil. Add the fish, return to a boil, then reduce the heat to maintain a simmer and poach the fish until cooked through, about 5 minutes.

2Meanwhile, cover the potatoes with generously salted water in a medium saucepan, bring to a boil, and cook until tender, about 20 minutes. Drain the potatoes and let them cool completely.

3Add the potatoes to the bowl with the fish along with the bread crumbs, lime juice, cilantro, cumin, and chile, season with salt, and lightly mash the potatoes with the other ingredients until evenly combined. Form the mixture into six 3-inch-wide, 3?4-inch-thick patties.

4In a 12-inch nonstick skillet, warm the oil over medium heat. Add the patties and cook, flipping once, until golden brown, about 6 minutes. Transfer the fish patties to a serving platter and serve while hot with mint chutney on the side.

Video

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Clean Eating Green Smoothie

Prepare time: 20 min
Cook: 2 hr 30 min
Ready in: 2 hr 50 min

Pair this delicious dish with a risotto and a nice bottle of wine. This Italian favorite is easy to make and sure to impress your guests.

Ingredients

  • 2 cups half and half
  • 1/4 cup limoncello
  • 3 Tbsp granulated sugar
  • 1/4 tsp vanilla extract
  • 1/2 tsp finely grated lemon zest
  • 1/8 tsp kosher salt
  • 3 large eggs
  • Unsalted butter, for buttering the casserole dish
  • 5 cups challah (about 8 oz)

Directions

1In a small saucepan, combine the cloves with the cardamom, bay leaf, cinnamon, and 2 cups water and bring to a boil. Add the fish, return to a boil, then reduce the heat to maintain a simmer and poach the fish until cooked through, about 5 minutes.

2Meanwhile, cover the potatoes with generously salted water in a medium saucepan, bring to a boil, and cook until tender, about 20 minutes. Drain the potatoes and let them cool completely.

3Add the potatoes to the bowl with the fish along with the bread crumbs, lime juice, cilantro, cumin, and chile, season with salt, and lightly mash the potatoes with the other ingredients until evenly combined. Form the mixture into six 3-inch-wide, 3?4-inch-thick patties.

4In a 12-inch nonstick skillet, warm the oil over medium heat. Add the patties and cook, flipping once, until golden brown, about 6 minutes. Transfer the fish patties to a serving platter and serve while hot with mint chutney on the side.

Video

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Blueberry Cheesecake Protein Shake

Prepare time: 20 min
Cook: 2 hr 30 min
Ready in: 2 hr 50 min

Pair this delicious dish with a risotto and a nice bottle of wine. This Italian favorite is easy to make and sure to impress your guests.

Ingredients

  • 2 cups half and half
  • 1/4 cup limoncello
  • 3 Tbsp granulated sugar
  • 1/4 tsp vanilla extract
  • 1/2 tsp finely grated lemon zest
  • 1/8 tsp kosher salt
  • 3 large eggs
  • Unsalted butter, for buttering the casserole dish
  • 5 cups challah (about 8 oz)

Directions

1In a small saucepan, combine the cloves with the cardamom, bay leaf, cinnamon, and 2 cups water and bring to a boil. Add the fish, return to a boil, then reduce the heat to maintain a simmer and poach the fish until cooked through, about 5 minutes.

2Meanwhile, cover the potatoes with generously salted water in a medium saucepan, bring to a boil, and cook until tender, about 20 minutes. Drain the potatoes and let them cool completely.

3Add the potatoes to the bowl with the fish along with the bread crumbs, lime juice, cilantro, cumin, and chile, season with salt, and lightly mash the potatoes with the other ingredients until evenly combined. Form the mixture into six 3-inch-wide, 3?4-inch-thick patties.

4In a 12-inch nonstick skillet, warm the oil over medium heat. Add the patties and cook, flipping once, until golden brown, about 6 minutes. Transfer the fish patties to a serving platter and serve while hot with mint chutney on the side.

Video

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Chunky Monkey Pancakes

Prepare time: 20 min
Cook: 2 hr 30 min
Ready in: 2 hr 50 min

Pair this delicious dish with a risotto and a nice bottle of wine. This Italian favorite is easy to make and sure to impress your guests.

Ingredients

  • 2 cups half and half
  • 1/4 cup limoncello
  • 3 Tbsp granulated sugar
  • 1/4 tsp vanilla extract
  • 1/2 tsp finely grated lemon zest
  • 1/8 tsp kosher salt
  • 3 large eggs
  • Unsalted butter, for buttering the casserole dish
  • 5 cups challah (about 8 oz)

Directions

1In a small saucepan, combine the cloves with the cardamom, bay leaf, cinnamon, and 2 cups water and bring to a boil. Add the fish, return to a boil, then reduce the heat to maintain a simmer and poach the fish until cooked through, about 5 minutes.

2Meanwhile, cover the potatoes with generously salted water in a medium saucepan, bring to a boil, and cook until tender, about 20 minutes. Drain the potatoes and let them cool completely.

3Add the potatoes to the bowl with the fish along with the bread crumbs, lime juice, cilantro, cumin, and chile, season with salt, and lightly mash the potatoes with the other ingredients until evenly combined. Form the mixture into six 3-inch-wide, 3?4-inch-thick patties.

4In a 12-inch nonstick skillet, warm the oil over medium heat. Add the patties and cook, flipping once, until golden brown, about 6 minutes. Transfer the fish patties to a serving platter and serve while hot with mint chutney on the side.

Video