SIMPLE CHIA PUDDING

I’m a huge fan of chia seeds and incorporate them into my daily diet, whether it’s a tablespoon mixed in with muesli, blended in with a smoothie or sprinkled on top of a salad. My newest obsession is chia puddings, a healthy alterative to the dessert cravings I often suffer from. Very easy to make, these puddings are budget-friendly, filling and a wonderful alternative to yoghurt for my lactose intolerant buddies out there. I like making very simple chia puddings and letting the toppings shine, however you can add more ingredients to step 1, such as ground ginger, shredded coconut and/or a natural sweetener other than vanilla. 

To read more about the benefits of chia seeds and why you need these in your diet, clink on this link to see a post in January I did about this superfood; http://soulfulsandwiches.blogspot.com.au/2013/01/antipasto-salad-with-buffalo-mozzarella.html.

INGREDIENTS

• 400ml (1 1/2 cups) light coconut milk 
• 1/3 cup unsweetened almond milk (or you can substitute for oat milk, rice milk, quinoa milk, cow's milk)
• 1/4 cup chia seeds (white or black or a mixture of both)
• 1 teaspoon pure vanilla extract
• To serve: (optional); 1 handful of chopped up fruit (raspberries, strawberries, blueberries, etc) and nuts, a drizzle of organic maple syrup. 

PREPARATION 

1. Pour the coconut milk, other milk of your choice, chia seeds and vanilla into a jar with a screw-top lid.  Screw the lid on tightly and then shake the jar vigorously until the chia seeds have mixed in nicely with the milk and none remain on the top of the lid or stuck down the bottom of the jar. 

2. Place in the refrigerator for one hour. Remove after this time and shake the jar well. Place back in the fridge for another 3 hours or until the chia seeds have become gelatinous and formed a pudding thick consistency. Serve cold, topped with a small serving of fresh fruit, nuts and/or a drizzle of maple syrup, if desired. 

Serves / 4 

Total Preparation time / maximum 5 minutes 

Total Refrigeration time / 4 hours 

x Emily 

CHILLI KALE CHIPS

Kale chips are something I have wanted to make for a while. I’ve blogged before about how great Kale is for us and have used this superfood in soups, pesto, smoothies and even in a cassoulet. I was surprised how quickly the kale chips cooked, so keep your eyes on your oven! 4-5 minutes is all they need. Enjoy this totally guilt free snack! And if you think they aren't up your alley, think again...I was rather shocked that my meat-loving fiancee liked them, perhaps even more than I did. 

INGREDIENTS

• 1 large bunch of kale, washed well and dried
• 1 1/2 tablespoons rice bran oil 
• a pinch of chilli powder (only add if you like a bit of hotness!)
• 2 teaspoons ground coriander
• 1 teaspoon ground cumin 
• 1/4 teaspoon garlic salt 

PREPARATION/ COOKING 

1. Preheat a fan-forced oven to 180 degrees celsius. Line two large baking trays with baking paper. 

2. Remove the kale from its stems by grabbing the stalk end and gently running your fingers down the stalk in one motion. Tear the leaves so that they are even in size. 

3. Make the chip seasoning by combining the chilli (if using), coriander, cumin and garlic salt in a small bowl and mixing to combine. 

4. Place the kale leaves in a large bowl and pour the oil over the top, then toss well so that all the leaves are lightly coated. Sprinkle the ready made seasoning on top and toss well again. Spread the kale leaves out in a single layer on the two prepared trays. Bake in the oven for 8-10 minutes, making sure to watch the chips so they do not burn! Once the chips look and feel dry and crispy, remove from the oven and leave to cool completely before storing. 

Serving side / 1 large handful 

Total Preparation time / 10 minutes maximum

Total Cooking time / 8-10 minutes 

x Emily 

KALE PESTO/GREMOLATA

Another recipe from my beloved cookbook of the moment; “I Quit Sugar”. The author Sarah Wilson makes her Kale Pesto by steaming the kale first, which I assume gives the pesto a creamier and smoother quality. I personally like a more textured pesto and the less oil the better. Hence my Kale Pesto could also be construed as a twist on a Gremolata, a finely chopped herb condiment traditionally made with lemon juice and or zest, garlic and parsley or other herbs. I actually used this pesto as a topping over plain rice and really enjoyed the zesty flavours. I have to say I am very impressed with this extremely popular superfood. Must try my hand at cooking oven-baked Kale chips that are popping up in cookbooks and food blogs everywhere. Stay tuned.

INGREDIENTS

• 1 bunch kale, washed & stems removed 
• 3 green shallots, finely chopped
• 1 large garlic clove, finely chopped
• 1/4 cup roughly chopped fresh parsley 
• 2 tablespoons olive oil 
• juice of 1 small lime
• 2 tablespoons finely grated sheep's pecorino cheese, plus extra to serve 

COOKING 

1. Place all ingredients and a pinch of sea salt in a food processor or blender and process/blend for a few minutes until ingredients are well combined. You will need to stop the processor / blender several times to scape the edges of the processor/blender so that all ingredients are evenly mixed. Serve with extra grated cheese if desired. Store in an airtight container in the refrigerator for 5-6 days. 

Serve spread on top of rice/corn thins/cakes, as an accompaniment to a salad, as a topping/sauce for pasta or even to flavour a plain bowl of rice. 

Makes / around 1 1/2 cups 

Total Preparation time / 10 minutes 

Total Cooking time / 5 minutes maximum 

x Emily 

BERRY, CACAO & COCONUT MILK SMOOTHIE

Another day, another smoothie. This smoothie is a good choice for the chocolate lovers out there, as the slight teaspoon of cacao powder really gives the drink this flavour. Fresh berries would be ideal, however frozen will work too, just make sure they are thawed. 

INGREDIENTS

• 3/4 cup light coconut milk
• 2 tablespoons chia seeds
• 1 scant teaspoon raw cacao powder
• a generous handful of mixed frozen berries, thawed 

PREPARATION

1. Combine all ingredients in a blender with a handful of ice and blend until smooth. 

Makes  / 2 servings

Total Preparation time / 5 minutes max

x Emily 

RAW GLUTEN-FREE DAIRY-FREE CACAO MOUSSE

Meet the most talked about superfood in the neighbourhood: Cacao Powder. I admit I was a latecomer into this craze, only purchasing my first bag of this amazing powder just last week and I'm already hooked. Sprinkle it on your toasted muesli or into a smoothie for a boost, add to date balls or even use it as the foundation of a gluten-free, dairy-free mousse. This Chocolate Mousse is a recipe from the newest Four-Ingredient Gluten & Lactose-Free cookbook by Kim McCosker. Uber simple to make, it tastes better if you invest in top quality organic or pure maple syrup, not maple 'flavoured' syrup. It’s a gorgeous raw, vegan, gluten, dairy and egg free dessert that can be whipped up in 5 minutes!

The down low on Cacao

·      Cacao powder is made from the seeds of an Amazonian fruit tree and is the purest form of all chocolate 

·      It is one of the most nutrient rich and complex foods

·       It is considered to be a raw food as the temperature used to produce cacao powder never exceeds 40 degrees Celsius, therefore all its vitamins, minerals and antioxidants are preserved (unfortunately regular chocolate is not made this way!)

·      Cacao powder has…wait for it….360 % MORE antioxidants that regular cocoa

·      Cacao is the WORLD’s highest source of magnesium, which is essential for the development of strong bones & teeth, brain power, energy production and relaxing of muscles, detoxification, and the regulation of metabolism.

·      Cacao contains the highest level of antioxidants a food can possibly have; more than green tea, blueberries and red wine combined. Antioxidants help the body to fight off nasty infections, among other things.

·      This ancient Aztec & Mayan food is super equipped with iron and contains 314 % of the recommended daily intake of iron per 28g serving.

·      Cacao increases the endorphins in your body, which boosts your serotonin levels which in turn makes you happy.

·       Last but not least, cacao is great for your skin as it comprises of sulfur, a mineral that assists in detoxifying the liver and therefore encourages strong nails, healthy hair and clear skin.

INGREDIENTS

• 2 medium avocados
• 1 large banana
• 1/4 cup gluten-free raw cacao powder
• 1/2 cup organic/pure maple syrup 

COOKING 

1. Remove the flesh from the avocados and spoon into a food processor or good blender. Add the banana, cacao and syrup and blend until smooth. Spoon (or pipe if you want a more elegant look) mousse into 4 glasses and refrigerate for 2 hours or until set. Add cut fresh fruit on top of the mousse to serve, if you wish. 

Serves / 4 

Total Preparation & Cooking time / 5 minutes (plus 2 hours refrigeration)

x Emily