Posts Tagged ‘low fat’

801010 Chocolate Mousse

| Breakfast

IMG_9068smallThis is another gem I have discovered over the past few weeks – how to make chocolate mousse using the same ingredients that I use for my chocolate banana ice cream!  It is so easy, tastes incredible and makes for a very filling yet SUPER healthy breakfast:)

IMG_9072smallDo understand, this is not intended to be a mousse that you serve to guests for dessert!  As lovely as it is, it is not the light fluffy or dense, rich and creamy chocolate mousse that I deem “guest-worthy”.  For a dessert chocolate mousse for guests, make this recipe of mine – it will knock their socks off – guaranteed!  This does, however, make for a perfect breakfast or lunch.  As I was eating this, I kept telling my husband how I can’t believe this is actually good for me!  He agreed:)

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Ingredients

  • 130g pitted dates soaked in 3/4 cup water overnight (medjool or brick dates – any will do)
  • 420g chopped up frozen bananas
  • about 5 tablespoons raw cacao powder
  • 1 teaspoon maca powder (optional)
  • 1/4 teaspoon cinnamon (optional)
  • 2 teaspoons pure vanilla powder or extract
  • additional stevia if needed
  • water as needed

Instructions

Add dates along with their soaking water to your food processor and process until the dates are all broken up and the liquid is nice and frothy.  Now add the cacao and process until well-combined.  Now add the frozen banana pieces along with cinnamon, maca and vanilla and process until a light and fluffy mousse forms.  You will need to add water as you process it – just add a 1/4 cup water at a time so that you do not use any more than is necessary.  Taste:)  These ratios of ingredients above are just guidelines.  Play around with the ratios to suit your taste – perhaps you like less cacao or more vanilla or no maca or no cinnamon or perhaps you want to add chilli!  Use this as a template to create a dream breakfast for YOUR taste buds:)

Enjoy it!
Dr T

 

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Easy Cheesy Kale Chips

| Snacks, Bars and Biscuits

IMG_8814sIMG_8815sThese chips are one of the best discoveries that I have made since going vegan.  They taste amazing, have a lovely crunch and really make a perfect substitute for potato chips.  To be honest, I would much rather be sitting with a bowl of these for a movie night than a bag of potato crisps – they taste way better to me….

I make these in my dehydrator.  They can also be done in the oven, but I find that oven kale chips taste very “kaley” (not sure if that word exists….).   I find that the oven brings out the “spinachy” taste quite strongly and even though I love spinach, I prefer for these to have the strong cheesy taste that they have when done in the dehydrator.  You can dehydrate these for 2-3 hours and eat straight away, but I find that if I dehydrate them for 24 hours, they store beautifully in a sealed mason jar without going soggy for over a week!  They may even last longer than that – I just don’t have that kind of self-control…

Ingredients

  • 1 bunch kale
  • 1/2 tablespoon olive oil
  • 1 tablespoon water
  • 1 teaspoon apple cider vinegar
  • a drop of agave or maple syrup
  • salt to taste
  • tons of nutritional yeast

Instructions

Firstly rinse your kale and dab dry with a dishcloth.  Just wipe off excess water but no need to be too thorough with this.  Tear the leaves off the central thick, hard spine.  Tear the leaves into large chunks – they will shrink a lot in the dehydrator so keep the chunks large.

In a small bowl, mix all other ingredients except nutritional yeast together.  Once mixed,  add in some nutritional yeast and mix in until it forms a thick paste.  With your hands, rub this thick paste through the leaves to make sure they are evenly covered.  Now pop one leaf into your mouth to see if you have salted it adequately.  Sprinkle extra nutritional yeast over the leaves and mix through.  I find the chips turn out best when I sprinkle lots of nutritional yeast over the chips so that they form plenty of yellow clumps on the leaves.

Arrange the leaves on the dehydrator trays in a single layer.  Dehydrate on high for 2 hours and then turn on low-medium for 8-24 hours until chips are crisp and dry.  Allow chips to cool 100% before sealing in a mason jar or just eat them all immediately!

Enjoy!
Dr T

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Rice-Free Chinese Fried Rice

| Mains

IMG_8730The title of this post may seem a bit confusing – how can you make fried rice without rice?  You’d be surprised….If you have not eaten this before, you are probably thinking I’m a bit “special” right now, but don’t judge until you have tried it!  This dish blows my mind – it tastes JUST LIKE normal fried rice, but the secret ingredient is actually cauliflower.  And it really is a secret ingredient.  The first time I made this I gave my husband some to try.  He tasted it, said it tastes like normal fried rice, but that the texture wasn’t exactly like normal rice.  I asked him to tell me what I had used instead of rice and he simply couldn’t.  You should’ve seen his face when I told him it was cauliflower!:)

At this point I would like to point out that I have never been a cauliflower fan.  I don’t hate it, but I really don’t like the smell of it once it is cooked and I have never been crazy about the taste either.  But because this is stir fried instead of cooked, it doesn’t get that awful smell of cooked/steamed cauliflower and the taste completely vanishes.  Obviously the texture of the grains is not exactly the same as rice.  Rice has a glutinous, squishy texture while this has more of a crunchy, fresh texture, but the taste is identical, the calories are ridiculously little and the health benefits are amazing.  This has become one of my favourite movie dinners because it takes 5 minutes to throw together and I end up with a HUGE bowl of delicious fried rice which is full of amazing veggie vitamins, but doesn’t taste healthy at all.

Everyone likes fried rice a little different.  I like mine with loads of onion, garlic and soy sauce, my mom likes hers spicy….Some like it with a honey/ginger/garlic sauce.  Use this recipe as a template and adapt it by adding your preferred extras to make it perfect for you.

Ingredients

  • Cauliflower (I use 1 large head for 2 servings)
  • soy sauce or tamari
  • olive oil
  • chopped onion
  • crushed garlic cloves (fresh garlic is so good here!)
  • add ins: I usually use frozen sweet corn, peas and carrots.  In this picture I used frozen sweet corn, peas and spicy salted red kidney beans.

Instructions

Inspect the cauliflower and cut off any yucky brown bits.  Now chop off the florets – you can set the core and stems aside for use in soups.  Place the florets into a food processor and process until you have rice size bits.  Do not over process to the point of pulp.  This is your rice!  Set it aside.   If you don’t have a food processor, you can grate the rice on your grater – works just as well.

Chop one large onion or 2 small onions for every head of cauliflower that you use.  Crush the garlic cloves.  I like lots of garlic and use about 4-5 cloves per cauliflower head.  Get your add ins ready.

Pour 1 teaspoon olive oil into a wok or a large non-stick frying pan and heat up on high.  When oil is hot, add the onion and stir fry until nicely browned.  Add in garlic and stir fry for another minute.  Add cauliflower rice and mix through the onion/garlic mix so that the rice absorbs these delicious flavours.  Add in frozen veggies/fresh veggies of your choice and stir fry.  Pour soy sauce/tamari over and mix through (I start with 2 tablespoons per cauliflower head and work my way up from there).  Taste and add more soy sauce until it is salty enough for you.  Don’t cook your cauliflower into a pulp – you want to stir fry it so that it is still crunchy.   When soy sauce is nicely mixed through and the frozen veggies (if used) are heated through, dish fried rice into a large bowl and tuck in!

Bon Appetite!
Dr T

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Superfood Granola

| Breakfast

IMG_4260_edited-1I have always loved granola, but stopped buying it as most of the granola in the supermarkets are healthy oats, grains and seeds baked in sugar, palm oil etc.  It kind of defeats the point to take healthy superfoods, lather them with cholesterol-laden, processed gunk and bake it.

I was really happy to find this granola recipe which I could modify to my liking.  I made this for a family breakfast a few weekends back and everyone loved it.  I eat this for breakfast along with my fruit yoghurt. (If you haven’t made my fruit yoghurt yet, you simply must!) I also love it as a snack – just dry – it is so crunchy and delicious!

Ingredients (Makes a large jar full)

  • 2.5 cups rolled oats
  • 1 cup pecans/walnuts or any other nut you have on hand
  • 0.5 cup almonds
  • 0.25 cup flaxseed
  • 0.25 cup buckwheat groats
  • 1 cup sunflower seeds
  • 1 cup pumpkin seeds
  • 1 cup raisins
  • 3 tablespoons coconut oil
  • 3 tablespoons honey (or maple syrup if preferred)
  • 3 teaspoons cinnamon
  • 2-3 handsful goji berries
  • 2 handsful dried cranberries
  • 2 handsful of dried figs (chopped)
  • Feel free to add any optional extras of your preference – coconut, dried apricots, cacao nibs etc

Instructions

Put pecans and almonds into your food processor and pulse a few times until broken into pieces. (You don’t want nut flour! Just big chunks instead of whole nuts.)  Pour nuts into a large bowl and add oats, flaxseed, buckwheat, sunflower seeds and pumpkin seeds.  Mix well.  In a small bowl, heat the coconut oil and honey/maple syrup until the coconut oil is liquid so that you can mix the two together.  Stir in cinnamon.  Drizzle this gorgeous liquid over the nut/seed mixture and mix through thoroughly using your hands.  Pour this mixture into a baking tray which has been sprayed with non-stick spray or greased with coconut oil.  Bake in a preheated oven at 180ºC until toasted and golden.  Check on the nuts every 3-5 minutes and give a good stir to prevent any from burning.  You want roasted, fragrant granola – not ashes:)  The time in the oven will vary according to your oven, but mine took about 20 minutes in total.

When done to your liking, remove from the oven and allow to cool.  Then add raisins, berries, dried fruit or any other extras you would like to see in your granola.

This recipe is just a basic guideline – play with the nuts combinations, try maple syrup vs honey, add different extras every time until you find what does it for you:)

Happy munching!
Dr T

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