Smoothie Bowl Basics

_MG_1388

Smoothie bowls.  Everyone is doing them, and now that the weather is getting warmer, if you haven’t yet given them a go, then I urge you too get blending.

Tips for the perfect  smoothie bowl:

Start with flavours you like

It’s all well and good if everyone is loving kale, but you won’t drink it if you’re not a fan of the curly green.  So stick to flavours you know you enjoy and when you’re feeling adventurous, try adding something new, a little bit at a time.  Never add rocket.  It’s not nice.  TRUST ME!

Freeze your fruit

This will give it a creamy consistency, similar to a thickshake.  Obviously some fruits you can’t freeze but fruits like berries, mango, pineapple, banana, avocado, custard apple, are all good.

Get your herb on 

Adding fresh herbs to a smoothie can add a new layer of flavour that’s fresh and tasty so don’t be shy.  Mint, parsley, and basil are herbs that I use all the time.

Pump up the value

By adding superfoods like raw cacao, maca, spirulina, protein powder, e.t.c., you will not only add flavour, but will also increase the nutritional value.

Be a dare devil

Sticking to what you know is definitely A-OK if you’re starting out, but once you’ve got the hang of it, try making different combinations, or playing around with the type of liquid you use to bring it all together.

Here’s one for you to try that you wouldn’t normally think of but tastes divine.

_MG_1363 _MG_1375 _MG_1376

Berry Beet Smoothie

Ingredients

1 cup of frozen raspberries

1/2 cup of frozen strawberries

1/4 small beetroot

1 cup of unsweetened vanilla almond milk (or milk of choice)

1/2 frozen banana

1/4 avocado

Method

Place all ingredients in a powerful blender and whiz away.  If you need to, add more milk until you reach your desired consistency.

Pour into a bowl and decorate with your fave toppings.

_MG_1373

_MG_1394

_MG_1396

Peas, love and mungbeans

xxb

 

The grass is greener where the matcha is

I’ve done a matcha appreciation post a while back but here’s another, because matcha!

I use pure matcha powder, which is sugar free.  Just straight up 100% matcha powder, no additives.  There’s lots of brand out there so do a search and see which one you prefer.

IMG_9154

Matcha Chia Pudding

Makes 1 serving

Ingredients

1 TBS chia seeds

3/4 cup of unsweetened vanilla almond milk

1/4 tsp of matcha powder (or more depending on taste)

a few drops of stevia or your preferred liquid sweetener

Method

Add the milk, matcha powder and sweetener to a blender and blend until the matcha is dissolved and mixed through.

To a glass jar with tight fitting lid, add the chia seeds and then pour in the matcha milk mixture.  Close with lid, making sure it’s on tightly, and shake, shake, shake and then shake again, to make sure that the chia seeds are incorporated into the milk and you don’t end up with lumps.  Not cool.

Place in the fridge overnight or for at least 1 hour to chill and set.

When ready to eat, add your favourite toppings.  I added raspberries, passionfruit and banana.

IMG_8859

White Chocolate, Blackberry and Matcha Slice

Makes one 4 x 8 x 30 mini slice tin

Ingredients

Base

1 cup of raw almonds

1/4 cup of rice bran syrup

1/4 cup of raw cacao powder

2 TBS coconut oil

1 tsp of vanilla extract

1/2 tsp of Himalayan pink salt

Filling

1 cup of raw cashews, soaked overnight and rinsed well*

1/2 cup of unsweetened vanilla almond milk + 1/4 cup extra

1/4 cup of rice bran syrup

3 TBS of cacao butter melted

1 tsp of vanilla powder or extract

1 cup of blackberries (fresh or frozen)

1/4 tsp of matcha powder

Method

Base

Add almonds to the food processor and pulse until they break down to smaller pieces.  Add the rest of the ingredients and pulse until combined (to stop mixture from going everywhere) and then process until fine crumbs form and mixture can hold together if rolled into a ball.

Line tin with baking paper and add contents of food processor.  Press down firmly with your hands or back of spatula, to form an even surface.  Place in freezer to cool.

Filling

Add cashews, syrup, cacao butter and vanilla extract to a powerful blender, I use a vitamix because it really gets everything so smooth.  I use it daily and it’s been the best investment.

Blend until mixture is totally smooth, it will look creamy and delicious.  Taste and adjust sweetness if desired.

Take base out of freezer and arrange blackberries on the bottom.  Pour 3/4 of mixture over the blackberries.  Leave the rest of mixture in the blender, add the extra 1/4 cup of milk and matcha powder and blend until combined and powder has dissolved.

Pour over white chocolate mixture,  use a spatula if needed to spread it flat.

Cover and place in freezer to set overnight or for at least 4 hours.  When ready to serve, take out 30 minutes before to allow it to thaw and cut.

*You can also soak the cashews for 30-60 minutes if you cover them with boiling water.

IMG_9185

Matcha Coconut Smoothie Bowl

Serves 1

Ingredients

1 large frozen banana

1 cup of unsweetened coconut milk

1/4 small avocado

1 cup of baby spinach leaves

Method

Blend all ingredients together until smooth, thick and creamy.  Top with your fave toppings.  I added lots of fruit, seeds, coconut, and some cheeky slices of the white choc, blackberry and matcha slice.  Matcha on matcha goodness!

Hope you enjoy re-creating these and please tag @onehungrymami #onehungrymami so I can see what you’ve made.

Peas, love and mungbeans

xxb

 

 

 

 

Build your own yum bowl

_MG_0982

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.

_MG_0991

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.

_MG_0974

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

_MG_1128

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.

_MG_1118

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)

_MG_1123

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.

_MG_1137

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

IMG_8030

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

1/4 tsp matcha powder

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.