Build your own yum bowl

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If you want to become an ace at whipping up a quick and nutritious meal in a flash, well look no further.  Today we’re talking yum bowls.  Or nourish bowls, or earth bowls, or buddha bowls…………but whatever you want to call them, yum bowls are perfect for packing in all the nutrients in one satisfying and delicious meal.

There’s a few steps to achieving the perfect yum bowl, and the main one is preparation.  It doesn’t have to be a long and arduous process, all you need is a little bit of forward thinking and you will go far.

And don’t despair, you won’t have to have fancy schmancy ingredients, truth be told, yum bowls are just the fancy name I give to eating all the left over veggies in my fridge!

Let’s begin the building process shall we?

First we need a base.  This for me is usually a wholegrain of some type of legume or both.  Always make sure you soak your grains, it really expedites the cooking process but more importantly, you are breaking down the phytic acid so that whatever grain/legume you’re eating, can be absorbed correctly for proper digestion.  If I’m using legumes, I like to sprout mine.  Yes, I know that sounds like a scary thought, but it honestly isn’t.  Just soak them overnight in water, the next day, drain and rinse them, and placed them in a colander and on top of a bowl (to catch the water) and leave them by your kitchen window, where they will get some sunlight.  Rinse them morning and night and after a couple of days, you will see them sprouting and ready to be cooked.

If you are gluten intolerant, there are heaps of great options, my favourite ones being:

Quinoa, millet, brown rice, basmati rice.

If you’re not into grains, as some folk aren’t, that’s cool, I got you.  When I’m not feeling like grains, I make a cauliflower and broccoli rice.  It’s easy and yummy and you can have it slightly sauteed or raw, up to you.

You could also try noodles, like buckwheat, sweet potato or mung bean noodles, which you can easily find at an Asian grocer.

Next step is your veggies:  here you can do what I do and have a look at your fridge.  What veggies are there that look like they will be dead in the next few days but are still ok to eat now.  Zucchini, eggplant, capsicum and pumpkin bake well, as well as sweet potatoes, my absolute favourite vegetable in the world.

Veggies sorted, what about some freshness?  A good handful of greens is a must so choose from the usual like baby spinach, finely chopped kale, shaved cabbage, crunchy carrots, sprouts, cucumber, the list goes on.  And don’t forget herbs, they throw a new dimension of flavour into everything!  My favourite is coriander, which is heavily used in Peruvian food so I grew up on the stuff, but seriously, it’s so good.   Some people think it tastes like soap, yes, someone has said that to me so I know there’s some who hate it, never mind, use another one that you fancy.  Dill, parsley, thyme, rosemary, basil, mint, chives, sage, taragon, oregano, marjoram, come on people, work with me!

Healthy fats?  Yes please.  What’s a yum bowl without some avocado?  Not into avocado (you weirdo), try some raw nuts and seeds.  Or if you’re like me, do both.  A sprinkle of chia or hemp seeds always make an appearance in mine.

Let’s add some protein.  I really like to add some legumes,  and I know that some people find them boring but try and think outside the square.  Chickpeas can get boring if you eat them plain all the time, but what about simmering them in a lovely tomato sauce, or some coconut milk with some curry powder?  If you eat animal protein, a soft boiled egg would be a good option or if seafood is more your thing, some oil packed sardines or tuna can also work.

Okay so we now have a pretty good bowl, but we need to add something to it that will bring it all together and make each mouthful burst with flavour.  Enter dressing.

A dressing can make or break a meal.  Believe it!  I’m going to give  you one that is good and so easy to make.  It’s also packed with the good stuff to keep the nasty bugs away this winter.  Thank me later.

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Turmeric and ginger dressing

Makes enough for 2 – 3 bowls

Ingredients

2 TBS tahini

1/2 lemon, juiced

3 Tbs water

1/2 tsp ground turmeric

1 tsp fresh grated ginger

Himalayan pink salt to taste

Method

Mix it all until you get a smooth consistency.

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And now you’re thinking, ‘she’s just rambled on but not shown us how?’.  Ok yes, I’ve ramble on with options and ideas, so now how will you prepare, is that what you want to know?

Ok, I’ll tell you what I do, and see if you think it’s something that gels with you.

I make a cup of grains, a big batch of dressing, bake 1 pumpkin and 5-6 large sweet potatoes,  every week.  I usually do it all at the same time.  It doesn’t take long, about 20 minutes for the quinoa, and 45 minutes for the pumpkin and sweet potato in the oven.  I cut the pumpkin into wedges, and wrap the sweet potatoes in foil and bake them like that.  Usually the pumpkin is ready first, so I just take them out and leave the sweet potatoes in until they are give a little when touched.  This usually lasts me 5 days.

I always buy the same veggies that I like (lemons, carrots, tomatoes, cucumbers, capsicums, baby spinach, herbs, eggplant, zucchini, avocado) and cut them fresh.  If they are getting old, I bake them and they last for a couple of days depending on how much I’ve got. I sprout 1/4 cup of legumes every week, which I add to my grains as a protein source (p.s you cook the legumes first after sprouting).

This is my base.

No, it doesn’t get boring because I mix it up.

I also like to add some seasonal veggies and try different flavours.  For example, I’ll sautee some fresh mushrooms with broccolini, add that to the cooked quinoa, and then throw in a few dashes of coconut aminos.  This combination goes well with some marinated and baked tempeh.  All you need to do is cut the tempeh into squares, and pour over 2 TBS of maple syrup and 2 TBS of coconut aminos (or soy sauce), a tsp of freshly grated ginger and mix so it’s coated. Leave it to marinade for a few hours and then bake it.

Sometimes I mix the quinoa with some fresh tomatoes, parsley and lemon juice and serve it with some baked pumpkin on the side, baby spinach, hummus and a sprinkle of pumpkin seeds.

Get the idea?  Having your grains/legumes/root veggies done makes life so much easier as you can just keep them in containers and use as you need.  Trust me, if you prepare,  you will never have to have another tasteless meal.

Ever!

Hope that helps and I look forward to seeing what delicious yum bowls you create.  Remeber to tag @onehungrymami #onehungrymami so that I can see what you’re up to and get some ideas.

Peas, love and mung beans

xb

 

 

Zucchini, Carrot & Olive Loaf

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If you ever wondered whether it’s possible to make a grain free, gluten free bread that tastes good, then wonder no more.

Here’s a recipe for those of you who are sensitive to or need to follow a grain/gluten free diet.

Please note that this recipe contains eggs.

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Zucchini, Carrot & Olive Loaf

Makes 1 loaf

Ingredients

2 1/2 cups of almond meal

1/2 cup LSA (or more almond meal)

1 tsp baking soda

1 tsp gluten free baking powder

1/2 tsp Himalayan pink salt

1/4 cup of coconut oil

1 cup of grated zucchini, liquid squeezed out as much as possible

1 cup of grated carrot

1/4 cup chopped olives of choice

1/2 tsp dried oregano

1 tsp fresh thyme (1/2 if dried)

4 eggs (the best you can afford, preferably pastured)

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Method

Turn on oven to 160 degrees Celcius.  Line a loaf tin with baking paper and set aside.

In a large bowl, add eggs and whisk lightly, add oil, zucchini, carrots, olives and stir well to combine.

In a medium bowl, add all the dry ingredients and combine well.  Combine with wet ingredients and stir until the mixture is well incorporated into each other.

Spoon mixture into the prepared loaf tin, and use a spatula or back of a spoon to smooth the surface.

Place in pre-heated oven and bake for 1.5 hours.  It is ready when a skewer placed in the centre comes out clean.

Be mindful that all ovens are slightly different so start checking the bread after the 1 hour mark.

Leave bread to cool completely before slicing.

This bread stores well cut into slices and in the freezer, or you can store it at room temperature for up to 3 days.  Otherwise, keep unused bread, tightly wrapped in cling wrap, in the fridge.

I like to fry mine on the skillet with a little bit of coconut oil and serve it hot with smashed avocado, lime, chilli and sauerkraut and homemade pesto, fresh tomato and hemp seeds.

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Do let me know if you enjoy this recipe by uploading the finished product and #onehungrymami @onehungrymami on instagram.

Peas, love and mungbeans

xxb

Black Sesame Ice Cream with Matcha Cookie Base

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When I was a child, I was obsessed with Japanese cartoons.  They were colourful, had amazing stories and the best, most beautiful,  kick ass female characters.  From this love of manga, I also developed a love for all things Japanese, mainly sushi and matcha.

Matcha ice cream and lattes are probably my favourite sin food, and whilst I don’t indulge in them much anymore, I do get a taste for some every now and then.  So why not make a healthy matcha treat to fill that void?  No reason not too, let’s do this!

You will have to forgive me with the following recipe, it was done on a whim and thus the measurements are an approximation, but I’m pretty good with telling the quantities of stuff so this should still work out a treat.

Black Sesame Ice Cream with Matcha Cookie Base

Makes 10 slices using a 8 x 4 x 25  slice tin

Ingredients

2 large strawberries (optional)

Matcha Cookie

1 cup raw macadamias

1 cup shredded coconut

2 TBS rice bran syrup

Black Sesame Ice Cream

1/2 cup raw cashews, soaked overnight and rinsed well

1/2 can of coconut milk (cream part only)

3 tsp of black sesame powder*

2 TBS rice bran syrup

stevia to taste

Method

Matcha cookie

Line tray with baking paper and set aside.  In the food processor, add all of the ingredients for the matcha cookie and process until it resembles a medium-fine crumble, that you can press together to hold it’s shape.  Spoon this mixture into the lined tray, press down to make an even surface, and place in freezer whilst you make the ice cream.

Black sesame ice cream

PLace all ingredients for ice cream in a powerful blender, I use a vitamix and it’s the best.  Smooth is the name of the game.

Adjust sweetness to taste.  You can use stevia, more rice bran syrup or sub with maple syrup.

Take the matcha cookie tray out of the freezer and pour in the black sesame ice cream mixture.  Wash and slice each of the strawberries into 3 lengthwise, and press into the ice cream, so that the base of the strawberry hits the cookie base.  You can do this randomly or at equals distances, up to you.

Cover and place in freezer overnight to set or for at least 4 hours.  To serve, let thaw for about 30 minutes before cutting and serving.  If you can be bothered, you can churn the ice cream in the ice cream churner prior to pouring it over the matcha cookie, but if  you’re lazy like me, this way is just fine.  You will have some crystals but if you let it defrost enough, it will have a creamier consistency.

Best enjoyed with a cup of roasted brown rice tea and a sailor moon cartoon.

Peas, love and mungbeans

xxb

*black sesame powder can be found at any good Japanese or Korean supermarket.

 

Roasted Maple Sesame Sweet Potatoes with Cauliflower Fried Rice

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If I was asked to name my favourite vegetable, it would definitely be a hard choice, but at the top of the list, closely followed by avocado, you would find sweet potato.  I don’t know if it’s my heritage, but potatoes are very close to my heart.  Fun fact, Peru has 3800 different types of potatoes.  Let’s just take a moment to imagine that…….Ok, that’s a lot of potatoes!

But let’s talk sticky, maple scented, sweet potatoes.   This dish is a winner and such a beautiful way to highlight the natural sweetness.  Served with a cauliflower fried rice, it’ll have you back for seconds.

Roasted Maple Sesame Sweet Potatoes with Cauliflower Fried Rice

Serves 2

Ingredients

1 bok choy, quartered

1/2 medium avocado

1 tsp sesame seeds

Maple Sesame Sweet Potatoes

2 medium sweet potatoes, cubed

1 cup of vegetable stock

1/4 cup tamari

2 TBS cooking sake

2 TBS mirin

1 tsp rice wine vinegar

2 TBS maple syrup

2 TBS coconut sugar

1 TBS stevia powder (or more sugar)

1 tsp of sesame oil

Cauliflower Fried Rice

4 cups cauliflower florets

1/2 cup red capsicum, diced

1/2 cup carrot, diced

1/4 cup frozen peas

1/4 cup frozen corn

1 tsp grated ginger

2 TBS spring onion, white part only,thinly sliced

Himalayan pink salt & freshly ground pepper to taste

2 TBS spring onion, green part only thinly sliced

Method

Maple Sesame Sweet Potatoes

Pre-heat oven to 180 degrees celcius, and line a baking tray with baking paper and set aside.

In a small saucepan, add all ingredients except for the sweet potatoes.  Stir to dissolve the sugar, and bring to a gentle boil.  Lower heat to medium-low, simmer and reduce until the sauce thickens and reduces to about 1/2-3/4 cup.

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Pour 1/4 of a cup of the sauce into the sweet potatoes and coat well.  Pour the sweet potatoes with the sauce onto baking tray and spread out.  Place in oven and cook for about 45 minutes.  Turning a few times a long the way so that all sides of the sweet potatoes are coated with the sauce and caramelise.

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When potatoes are cooked, turn heat off and leave them inside the oven whilst you make the cauliflower fried rice.

Cauliflower Fried Rice

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Add rice to a frying pan (I use a non-stick), and cook on low heat, until most of the moisture is absorbed, about 4-5 minutes.  Add the ginger and rest of the vegetables and cover with lid.  Leave to cook for another 5-8 minutes, stirring occasionally.

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Add salt and pepper to taste, then stir in white part of spring onion.  Turn off heat.  Set aside.

Place quartered bok choy in a large bowl, and add boiling water to cover.  Leave for 2 minutes, until bok choy is wilted but still crunchy.  Drain and set aside.

To assemble, divide the cauliflower fried rice, bok choy and avocado in to two bowls, and top with the warm maple sesame sweet potatoes.  Sprinkle the sesame seeds over the sweet potato, and the green part of the spring onion over the rice.

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Store the remainder of the sauce in a glass container with a tight fitting lid and keep in the fridge ready for the next batch.  I also use this sauce to marinade eggplant, it goes really well with that too.

I just love this dish.  It’s full of colour and flavour and works well being re-heated.  Perfect for those who don’t include grains in their diet for whatever reason, and it’s still filling due to the sweet potatoes.

Now go do it!

Peas, love and mungbeans

xxb

 

 

 

 

 

Superfood Chocolate Chia Parfait

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If you’re looking for a tasty breakfast that is going to fuel you until lunch time and which is quick enough to throw together, than look no further than a chia porridge.

You need to make the chia the night before and the next day, all you have to do is build it.  It will take no longer than waiting for the kettle to boil for that morning cup of tea.

Apart from keeping you full, I’m loading this beauty with a superfoods boost by using Nature’s Way Super Greens + Cacao powder.  Like the other products in the Super Greens range which I love, this one is full of all the good things you would expect from a greens powder, & also contains probiotics and vegan protein.  I also love it because it has no artificial colours, flavours or preservatives.

I love cacao!  Apart from being delicious, it is also rich in magnesium which is important to keep the heart healthy, as well as building strong muscles and bones, making it perfect for those of us who are big fitness nerds.

You can find the Nature’s Way Super Greens + Cacao at Woolworths, Coles, Chemist Warehouse, My Chemist and Health365.  Highly recommend.  It’s super versatile so if you can’t be bothered making a chia porridge, you have the option of adding it to your smoothie, or just mixing it with water or milk of your choice.  Although I know what I prefer ;)

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Superfood Chocolate Chia Parfait

Serves 1

Ingredients

Superfood Chia

2 TBS chia seeds

3/4 cup of milk of choice (I used unsweetened coconut milk)

1 TBS raw cacao powder

2 tsp of Nature’s Way Super Greens + Cacao

Add-ons

1/4 cup of muesli of choice (I make my own, recipe for that later)

1/2 cup yoghurt of choice (I used coconut)

1 cup of strawberries or whatever fruit you like

4 mint leaves

Method

Superfood Chia

In a glass jar with tight fitting lid, add all the ingredients and shake really well to incorporate all of the ingredients.  Leave to sit for about 3 minutes and shake again.  Repeat this process a few times, and then place in the fridge overnight.

The next morning, all you have to do is layer up your add-ons and the chia in whichever way you fancy.

Done.

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I would love to see your Superfood Chia creations so don’t forget to tag @onehungrymami #onehungrymami so that I can see what you’re up to and get some inspiration.

Peas, love and mungbeans

xxb