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Mango Salsa

Sensing a theme! With a box of 12 Mangoes I have been inspired!

Mango

 

We love our lentil burgers and they are a great easy and quick meal. To liven them up I decided team them with a Mango Salsa, Avocado Guacamole and Sweet Potato Fries (baked in the oven in a fry shape!) Man did this get wolfed down!

Mango Salsa and Guac

 

Mango Salsa

2 Mangoes

1 small red onion

1 tbs chopped coriander (cilantro)

1tbs chopped parsley

Salt and pepper

juice of half a lime

Dice the mango and throw into a bowl. Season with the salt and pepper. Finely chop the coriander with the parsley and red onion and mix in with the mango. Add the lime juice and stir. With 2 young kids I have opted this to be chilli free- but some nice green chilli’s would go a treat in here!

Avocado Guacamole

2 Avocado’s

1 small red onion

1 tbs chopped coriander

7 cherry tomatoes

2 cloves of garlic

Salt and pepper

juice of half a lime

dash of olive oil

Cube the avocado and place in bowl with the lime juice and dash of olive oil. Roughly chop the onion and tomatoes (i like my guacamole chunky) add to the avocado and season with salt and pepper. finely chop the garlic with the coriander and add to the bowl and mix through.

Mango

My favourite fruit is Mango. Packed with great nutrition like Vitamin C I love their sweet juicy sometimes tangy taste. I really missed the Asian Mangoes when I lived in the UK. Now I have found my supplier from India I am set and am buying them by the box. even though the whole family loves them I wanted to make the most of them being in season right now.

I have read loads of recipes for Raw Jam and it seemed so easy- sugar free and hassle free just 3 ingredients! I love Chia too. It is tough getting my daughter to eat it, she is resisting it even though she sees her brother and I have it every morning. But she has her muesli so I am not complaining! This however is a great way to get her to eat it! On our pancakes, on flatbreads and even in her muesli she is gobbling it up. I am also adding it to my green drinks and Chia and coconut yoghurt for breakfast for my son and I

Mango JamHere it is on my Quinoa Flatbreads

Recipe

2 Ripe Mangoes (flesh)

2 tbs Chia seeds

1 tbs of water.

Depending on how what consistancy (rough or smooth) you like your Jam you can either mash the mango flesh or blitz it in the blender with the water. Add to a jar. Mix in the chia seeds and place in the fridge to ‘set’. I’m not kidding it is as easy as that. I love it. Of course you can do the same with any fruit you like! mix it up a bit- I am going make Pina Colada next with coconut and pinapple and a squeeze of lime, Jackfruit, mixed berry and the cherries and lychee season has begun!!

Every week we have a vegetarian and a fish night. Now that summer is on its way there will also be a raw night. I believe 80/20 ratio fits my families lifestyle completely. 80% of the time we are incredibly healthy- always cook fresh and have a good mix of protein, carbs and fat. the other 20% of the time we have what we want when we want it. I find this helps when we eat out, when the kids are given those foods I dont give them myself by well-meaning others and if you can eat what you want when you want it you are less likely to binge or somehow ‘fail’ oursleves.

In this vein Easter was a little indulgent. There was some rubbish chocolate involved, but there was also some great nutrition there too. I even got my husband a little inspired by raw foods. Since then I thought I would start to get creative with my vegetarian options.

I love salad, craved it in my last pregnancy and would happily eat it every day of the week. My husband is Irish ( he loves his potatos, bread and simple foods). We compromise with meals. Tonight was a big compromise on his part. He ate it but he didnt like it. Thats ok, I enjoyed it and my 10 month old son ate it all up, but my daughter (who is coming up to 3 and a half) decided that she wasn’t having any. Fine too. I explained that there was nothing in there that she didn’t like, and to be fair she tried it. I think we forget how much they absorb and watch. Since my husband was making a fuss- so did she. There was little chance she was going to eat it when she had a model (one she massively looks up too) to copy. Who knows what might have happened if it was just the 3 of us round the table. Think about how many times we say my kids wont eat that, they are fussy eaters. What would happen if we only ever said- lets see what they like and if I am sitting there eating it maybe they might pick up their forks and absorb and watch. 10 times (kid and adult alike) you have to try something before you taste buds adapt. Most of it is all in your head. As long as the taste buds receive sweet, salty, bitter and spicy- they are happy!

Anyway here’s my new fav salad:

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Sprouted Lentil Citrus Slaw and Sprouted Lentil hummus

1 cup of soaked and Sprouted lentils (soak for 12 hours then keep wash lentils morning and night for 2 days while they grow shoots 1-2cm long)

1 large grated carrot

1 Peeled and grated apple (up to here is what my 9 month old son had)

1 cup of finely sliced red cabbage

!/2 Onion finely diced

1/2 tbs finely chopped fresh parsley and mint

1/4 cup of sunflower seeds

Dressing;

juice of half an orange

juice of half a lemon

1/2 tbs Apple cider vinegar

1tbs Olive oil

pinch paprika (had my daughters mix without this ingredient)

Salt and pepper

(whisk together)

Hummus (Whizz all ingredients together in a food processor until reach desired consistancy- add oil and cooking water sparingly)

(3 handfuls of the above lentils)

3 cloves of garlic (roasted-makes the garlic a little sweeter)

1 tbs vegetable cooking water (or stock)

2 tbs olive oil

1 tbs sesame seeds (beware when giving this to infants- can be allergenic. I have had no reaction from my son when they have been previously introduced)

salt and pepper and a little of the above dressing

I am very happy- what do you think?

 

Here is where I got some inspiration for my recipe;

http://deliciouslyorganic.net/lentil-hummus-recipe-grain-free/

http://gnowfglins.com/2010/05/27/3-dishes-from-sprouted-lentils/#

Homemade chocolate

 

This is how I make my chocolate-

1 Cup of coconut oil (or half with half cocoa butter)

1 cup raw cacao (or half and half with raw cacao nibs for a chocolate chip consistancy)

Sweeten to taste with coconut nectar or maple syrup- or coconut sugar if you dont want it smooth. I have also sweetened with goiji berries and dates.

blend in a food processor. either lay out onto greaseproof paper in a sallow baking tin or i like to 1/4 fill my silicon cupcake mold. freeze until hard (between 30 mins to an hour) break up and store in glass container in fridge.

you can add anything to this basic mix to flavour you chocolate. yum yum. also goes great in the Yonana’s machine! Full of magnesium and b vitamins and antioxidants!

This is my favourite thing to add to my Chia porridge for breakfast. The taste is so vibrant and alive yet still naturally sweet and a great yoghurt tang. I use my dehydrator to incubate it but you could use a yoghut maker or even a bain marie (inside a bowl inside a bowl filled with warm/hot water and cover with a towel! It doesn’t have to be complicated just an even warm temperature for about 12 hours for this yoghurt.

 

1 cup of coconut meat

a drizzle to 1/2 cup coconut water/milk kefir (depending on the wetness of the meat)

Add the meat to a blender or food processor. Add a little kefir to get the yoghurt started. Blend on slow to start with and then on high adding more kefir as necessary until you reach a cream consistency (incidentally this is how I make my coconut cream). Add to your vessels- this makes about 8 portions of yoghurt (with each portion for me and my son being about 3 tbs). I put in my dehydrator at 100 degrees (Fahrenheit- because that is what the dial measures in- normally work in centigrade so its confusing to me) leave for 12 hours! This also means this is a raw yoghurt.

Store in the fridge! Delicious

 

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  1. Every part of the coconut can be used to nourish and support the body. Known as the ‘Tree of Life’ you can drink the water, eat the flesh and use the shell for all sorts of things.
  1. They are always in season and grow all year round. They are easy and cheap to buy. Once you know how they are also easy to open. Young meat is jelly like and really sweet and more mature meat is whiter, firmer and less sweet. You can make your own coconut water, kefir, milk, cream, yoghurt , butter and vinegar very easily.
  1. Coconut can be eaten and the water drunk during pregnancy. Both are  repudiated to nourish mother and baby and may help with a ‘quick delivery’. The oil when rubbed into the skin can help prevent and heal stretch marks. It can also be applied direct to nipples to soothe chafing and heal wounds whilst breastfeeding. The oil is also a safe and effective sunscreen for children and adults alike.
  1. When dehydrated in the hot summer months coconut water can help. Containing all the necessary electrolytes it can help get you back to balance. Coconut water also contains antimicrobial properties so is also great when suffering from bacterial imbalance (runny tummy!) and in the re-hydration afterwards. The sugar and nectar from the flowers is also full of necessary nutrients to process the sugar (improving blood sugar levels and create energy.
  1. Coconuts have been seen to help a diverse range of conditions, mostly due to their Medium Chain fatty acids. They have a positive effect on the body as they are easily absorbed, have anti-microbial properties, can boost metabolism , enhance thyroid activity, reduces pain and swelling, improve digestion, boost immune system and improve skin, hair teeth and nails. Is there anything a coconut can’t help? (Coconut Cures- Bruce Fife)

Coconut Recipes;

20121113-154836.jpgA bounty of Coconut

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Almond and Coconut Flour  Kefir pancakes

green drink

I use coconut water/ kefir for all my green drinks

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Coconut and Carrot seed oil natural Sunscreen

Baked Falafel

Baked Falafel

1 can Chickpeas (you can also use dried chickpeas that have been soaked/sprouted)

½ cup fresh coriander

½ cup fresh parsley

2 cloves of garlic

Salt and pepper

1-2 tbs olive oil

Mix all the ingredients in a food processor adding the olive oil until the right consistency to roll into balls. Heat oven to 180 degrees and brush falafel with olive oil and bake for 10 mins until you can turn them. Bake for 10 more mins. You can also fry them but this way is much healthier! Seen pictured above with Quinoa flatbreads and home made hummus

  

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Pumpkin Bread

Works best when making mini loafs as they stay moist and not too dense.

4 tbs coconut sugar, 2 tbs coconut nectar

2tbs Olive oil, 2tbs coconut oil

400g Pureed pumpkin

¼ lemon squeezed

Thumbnail size of grated ginger.

1 cup Almond Flour,

½ cup Quinoa Flour

¼ coconut flour

1 cup All purpose gluten free flour.

1tbs poppy seeds

1 ½ tsp cinnamon,

½ tsp grated nutmeg,

1 tsp Xanthum gum (or Chia gel- 1 tsp chia to 3tsp water let it sit for 10-20 mins till gel consistency)

1 ½ tsp baking soda,

½ tsp Salt

Mix all wet ingredients (everything on list till grated ginger) in the Kenwood or with a hand mixer.  Mix dry ingredients together in another bowl. Slowly fold in dry ingredient to wet ingredients. Meanwhile grease some mini loaf tins. When fully mixed, put into loaf tins. Pre-heat oven to 200C and cook for 15-20 mins. Turn out onto cooling rack when finished.

Cacao Beans

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I love chocolate.  So does my daughter. Finding foods that our kids will love that will also love them is tough. They are going to come across a whole range of foods in their social lives and we want to equip them to make good choices.

You will have heard that chocolate is very good for you and its health benefits are numerous. This is true but sadly no-one is talking about the milk chocolate, Kit Kats or things we grab on the go from our convenience stores. Raw cacao (in butter, nibs which are the bits of the bean before they are ground and powder form) is where the goodness lies. Cacao is chocolate in its bean form, before it is roasted, extracted and processed then mixed with sugar, milk, preservatives and other fillers and flavours. It contains antioxidants and minerals and its benefits amongst others are;

  • weight loss due to its chromium content which in turn also
  • Regulate blood sugar along with the magnesium content
  • Prevent cavities in your teeth (the caffeine content in cacao contains theobromine which can help kill bacteria in your mouth that causes tooth decay- it is lost in the process to milk chocolate.)
  • Helps alkaline your body (conventional chocolate is acid forming because of its sugar content)
  • Helps detoxification and contains powerful anti-oxidants.
  • Gives a gentle euphoric feeling without the sugar crash afterwards.

It’s what we do to the cacao and add to it that give “chocolate” the opposite list of effects.  Raw Cacao is incredibly bitter to those more used to even dark chocolate so start by replacing milk chocolate with 70% dark chocolate and work your way towards using the raw cacao powder as your hot chocolate.

Eva's Hot Cacao

If you find nibs pair them with a Goji berry or a raisin and you are close to ‘chocolate’ flavour as we know it. Try it yourself and with your kids. 10 tries are enough to convince your taste buds!

Pairing coconut with chocolate is a match made in taste and nutrient heaven- healthy Bounty bars!. Coconuts are anti bacterial, anti microbial, naturally sweet, packed with vitamins, essential fats and amino acids and minerals too. This recipe is a massive favourite in our house- a brilliant way to be able to say yes guilt free and isn’t that what we all want?  I hope it will be in yours too. My friend came up with it so it is named for her!

Other Chocolate Recipes

Beetroot Brownies

Chocolate Truffels

Homemade Raw Twix

Iced Mocha

Chocolate cupcakes

Chocolate Chip cookies

This article was written for The Hub

Here’s some good reading;

Coconut Cures- Bruce Fife http://www.amazon.com/Coconut-Cures-Preventing-Treating-Problems/dp/0941599604

http://www.wellnesswa.com.au/2012/11/eat-your-way-to-good-health-raw-cacao-powder-a-deliciously-simple-home-made-chocolate-recipe/

http://www.care2.com/greenliving/the-numerous-health-benefits-of-coconuts-2.html

http://www.secrets-of-longevity-in-humans.com/raw-cacao-benefits.html

green drink

I love smoothies and juices (as long as the fibre remains) . I have a smoothie with a protein powder and milk kefir in the morning and I make a green juice in the afternoon to wake me up till dinner! Its a fine line between juice and cold soup sometimes! Coincidently I make mine in my Cuisinart Soup Maker as it has a pretty powerful motor and blade needed to cut through the greens and so I don’t have to peel my apples and pears. I have also made great green drinks with a normal smoothie maker like a Kenwood Smoothie to Go. I just used my green powder. So there really is no excuse! Updated- I now use a German Pool but Ice needs to be added as the motor will heat things up!

You need a liquid base.

Anything goes really here- coconut water ( I have been using coconut Kefir too), Water, cooled herbal teas of your choice (rooibos has a lot of antioxidants in it) or even green tea or tulsi tea (for a calming feel). I have also bought fresh juices (without sugar added) like carrot, watermelon, kiwi, mango when I have been out and not finished them so have thrown them in the juice too. This is helpful when you don’t have a super powerful juicer but want carrots in your juice. You can also use nut milks (here for almond), oat milks or any other liquid not mentioned.

Then you need your greens.

The less full on flavours are spinach, pea shoots, bean sprouts, bok choi, lettuce and frozen peas,. The more earthy or spicy flavours are kale, Swiss chard, rocket, mustard leaves. Try them see what you like. Give them a wash first and greens are more likely to be heavily sprayed so buy organic where possible. I also love broccoli in my juices. A handful should do (40% green to 60% fruit is a popular ratio)

Then your fruits.

I find the juicer fruits better as there can be a lot of fibre in the greens so mixing with a fruit that is going to add some more liquid works well for consistency I like watermelon, honeydew melon, apples, pears and Kiwis. However berries pack a great punch to the juice. Banana’s, mangoes add a lovely sweetness (and smoothness) and pineapples add a great tropical tone! You can go sweet or savoury depending on what you prefer. You could add tomatoes peppers, lemons, herbs (coriander and sweet basil are my favs), radishes any salad ingredient really! Experiment!  I find cutting up fruit and throwing them into bags and in the freezer makes the whole process easier quicker and more like a shake.

Your fats

Chia (soaked in a little water before hand makes the juices a little more jelly like), sesame seeds, ground nuts or nut butter, flax oil, or coconut oil can give your juice an added dimension

Added extras.

If you really want it to pack a punch then adding a green powder (spirulina chorella) Maca powder, cacao (although this doesn’t really temp me with the greens  apparently it is nice!) Protein powder (hemp, pumpkin seed, pea), camu powder (for some extra vit c), goji berries, manuka honey, oats (will really bulk it up!) ginger also gives it real zing both health and taste wise!

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And Voila!! Let me know your favourite…