I know, I know it might not feel all that much like summer at the moment… It has been a temperamental one here this year, that’s for sure. But before the strawberry season is well and truly over, I thought I’d share this next salad recipe as part of my Summer Salad Series.
If you went ahead and bought some buckwheat to try out the raw buckwheat porridge, I’m giving you another opportunity to use them up here!
This recipe is an infusion of ideas from two of my favourite food bloggers and cookbook writers. I used the buckwheat tabbouleh recipe from Emma Galloway’s fab book and fused it with the idea of adding fresh strawberries from Sprouted Kitchen’s book which I bought some time ago.
If you pre-cook the buckwheat you can whip this salad up in no time. Of course if you are not a major fan of buckwheat you can substitute with another grain of choice. In traditional tabbouleh bulgur wheat is used. Bulgur is made cracked whole wheat and hence not gluten free.
Tabbouleh is such a great dish for increasing the intake of fresh herbs. The key to a good tabbouleh is to use plenty of fresh flavoursome herbs. Ideally you want to keep the ratio of herbs to grain 1:1. So basically you end up with a very green, herb-y salad.
Fresh herbs like coriander, parsley and mint offers an excellent way to naturally support digestion and elimination as they offer a good source of natural enzymes and are also very cleansing to the body.
If you don’t have strawberries to hand, you can simply leave them out. Or why not try replacing them with another type of berry? Perhaps red currants for a tangy experience or maybe blueberries to add another colour dimension!
I’ve used pomegranate molasses here, as to be true to Emma’s original dressing but you can swap it for maple syrup if you wish. It will make you dressing a little sweeter though.
Recipe inspired by My Darling Lemon Thyme & Sprouted Kitchen
Buckwheat Tabbouleh with Strawberries
1/2 cup raw hulled buckwheat groats
About 10 strawberries, washed, hulled & halved
A bunch of fresh coriander
A bunch of fresh parsley
A bunch of fresh mint – use less mint than the rest of the other herbs if you are using a particular strong variety
1/2 cucumber, washed & diced
10 yellow or red cherry tomatoes
3 spring onions, finely chopped
For the dressing:
3 tbsp extra virgin olive oil
juice of 1/2 lemon
1 tbsp pomegranate molasses ( or sub for maple syrup)
Sea salt & Black pepper, to season
Handful of pecan nuts, roughly chopped
Start by cooking the buckwheat groats. Bring 250 ml water with a pinch of salt to the boil. When the water is boiling add your rinsed buckwheat groats. Cover the saucepan with a lid, reduce the heat to a simmer and cook for 15-20 min until all the water is absorbed and the grains are cooked through. Set aside to cool completely.
Tip- The buckwheat groat will appear a little transparent once cooked through. They should still hold their shape though.
Finely chop the herbs and set aside.
Make the dressing by mixing all olive oil, lemon juice and pomegranate molasses in a small bowl. Taste and season accordingly.
Once the buckwheat is completely cold, mix in the dressing and then add the rest of the ingredients. Gently give the whole salad a toss. Scatter the chopped pecan nuts over and serve.
You can serve the salad as it is on it’s own or as a side to a summery garden party. (If the weather permits!)
It’s finally starting to feel like Spring here today! A few hours in the mountains, sunshine and a little cooking and it feels like a proper day off. And a little blogging of course 😉
I’m going to keep it short and sweet today as I’m planning to write a nice juicy newsletter to all my dear subscribers later and my last post was a rather long ramble too. So I’m just going to share with you this tasty gluten and dairy free breakfast recipe with you today and leave it at that.
The fact that I love breakfast is no secrete around here. For those who need to stay off gluten and are used to eating cereal or toast for breakfast, things may seem very challenging at first. But if you are willing to stretch a little outside your comfort zone and explore some new flavours, textures and foods you may become pleasantly surprised and the whole adventure will turn into a blessing in disguise.
I’m a big fan of buckwheat but it is probably only in the last year or so it has become one of my pantry staples. It’s one of those intriguing foods you see in the healthfood store and would love to try (because you’ve heard it’s good for you) but you have no idea what to do with it!
Buckwheat is not a cereal grain (it’s not related to wheat at all) it is actually a seed from a plant related to the rhubarb plant. It’s a good source of antioxidants, and contain a good dose of both magnesium and manganese as well as that all important fibre.
The seed has a distinct nutty flavour and cooked whole like here it has a lovely chewy texture and can be used in both sweet and savoury dishes.
This recipe is an inspiration from a breakfast I had back in November when I visited the very hip café The Fumabally in Dublin and had a similar porridge to this, alongside a seriously good Avocado Toast. Yes, I was particularly hungry that morning… Well actually it was more like a brunch but anyway, here is how you can create your own buckwheat porridge magic at home. It’s not as hard as you think.
Buckwheat Porridge with Pomelo, Pomegranate & Passion Fruit
1 cup whole buckwheat, soaked overnight
1 cup nut milk of choice + extra to serve
1/2 cinnamon stick
1/2 tbsp maple syrup – optional
1/4 fresh pomelo, peeled & broken up into pieces
seeds from 1/2 a pomegrantate
2 passion fruits
Soak the buckwheat overnight do improve digestibility and to speed up cooking time. In the morning drain and rinse the buckwheat well. When soaked they release a mucous so make sure you rinse all of that off.
Place rinsed and drained buckwheat together with nut milk, cinnamon stick and maple syrup (if using) in a small sauce pan. On medium heat bring it up to a gentle simmer. Cook for 10-15 min until the groats become transparent. Stir occasionally to prevent burning.
Discard the cinnamon stick before serving and top with fresh fruit and some extra nut milk if needed. I’ve used pomelo, pomegrante and passion fruit here for a lively winter combo but as the seasons change use what ever fruit or berry is in season.
It’s the day before the day, or the eve before the day before Christmas day. I’ve been hanging out in the kitchen all day. Trying to get into some festive spirit by enjoying the kitchen all to myself, (well my dogs kept me company) with endless Christmas songs on Spotify. I had actually decided NOT to make any treats this year as it is a lot of work when it’s something you HAVE to do. I’ve been away the past few weekends so there has been little time to do fit it in anyhow. Yet today I found myself in the kitchen all day making stuff. You know what? It was so much fun! I’ve missed the creativity of cooking just for the fun of it and not just because of the necessity to eat.
A couple of random things were created today. This “alternative” Rocky Road for example. I also experimented with some homemade vegan marzipan, made some date truffles for a hamper for some friends to enjoy on Christmas Day and then of course these addictive little buggers!
Making sweet treats for Christmas was a tradition we used to do at home as children. A few of our friends + their mums from the village used to meet up a Saturday in Dec and make lots of traditional holiday treats. Well it was our mums that did most of the baking and cooking while we had fun playing and then got to eat the treats afterwards… Fond memories.
Five years ago, one of the years I spent Christmas in Ireland, we enured the coldest winter here in forty years! I was suppose to be working but the roads had turned into a sheet of ice and traveling anywhere was out of the question. So what does one do with an unexpected day off? Cook of course! Off I went to the shop (on foot) to get a couple of basic ingredients to enjoy my day off and to make some treats which I hadn’t made since childhood. Things I made that year was a little more sugar laden than what I made this year but the pleasure of creating edible things while enjoying festive songs at full blast is still the same. Little did I know back then, that this would be a new festive tradition to get myself into the perfect holiday mood.
If you are still stuck for an edible gift this close to the big day, then I suggest you give these sugar coated almonds ago. They (almost) cook themselves and all you need is some demera sugar, almonds, water and some cinnamon. Store-cupboard ingredients really. Don’t be fooled though, this classic treat is more addictive than your average tin of chocolate. As I reach for “just one more”, I try to convince myself that they are somehow a little healthier as it’s unrefined sugar and whole nuts… But perhaps I’m just kidding myself. Regardless, I’m done with food + guilt, so I keep enjoying each bite mindfully and so should you 🙂
150 g whole almonds – organic if possible
150 g unrefined Demera sugar
50 ml water
1 tsp ground cinnamon
Place all ingredients in a large heavy-bottomed saucepan. Stir to mix the sugar, water, cinnamon and almonds together.
Bring to the boil and cook on medium heat until all the water has evaporated and the sugar begins to crystallise around the almonds. Stir on occasion. This part will take about 10 min or so. You want all the water to slowly evaporate.
Once the sugar has crystallised keep the pan hot until the sugar begins to melt. Stir to make sure all the almonds are well coated. Be careful not to burn the sugar. Remove the almonds from the pan on to a plate or tray. Separate them with a fork and allow to cool completely before eating.
The almonds will keep for up to two weeks. Wrap them in greaseproof paper and store in an airtight container, in a dry cupboard.
N.B I tried using raw cane sugar but since it’s very finely crystallised, the end result was not as good as when using Demera sugar which has bigger crystals.
This is my last post of 2014 and I would like to take this opportunity to say a huge THANK YOU for visiting my blog / website through out the year, for following along here and on various social media (Instagram & Facebook) and thanks to all of you who have used my nutritional therapy services this year too. Having each and every one of you being a part of my life and my business means so much. So thank you again.
Wishing you a week filled with love, family, friends, health, blessings and most important of all Good Food! See you in the New Year.
P.S Some new exciting things coming up next year, like our new online programme! If you would like more details about this please shoot me a mail on email@example.com I love helping people getting back to the healthiest version of themselves. 🙂 So why not work together in 2015?
You may be right in the middle of the craziness, that seems totally normal this time of year. Or you may be like me, presents bough, wrapped and posted with just a couple more Christmas cards left to write. Chilling, in other words. Though I’m not sure why I still bother with the cards. It’s not like I a get a lot of them anyway. Oh wait, it’s all about giving you say? And less about receiving? Even in the midst of this digital / social media era, I think, you simply cannot beat a lovely card arriving in the letter box from someone you haven’t met in a long time.
I heard someone on the radio the other day talking about giving more presence, rather than more presents. So while we are busy running around getting things done, buying presents, planning party menus and worrying about the cost of the heating bill – life happens. Our children grow up, our parents get older (we too of course), friends come and go. It’s all too easy to get caught up in this busyness and forget to be present. When we think back on our lives, it’s not what anyone gave us inform of material things that tends stand out. It’s those moments when someone was there for us. When we felt heard, listened too, respected and loved. All the things that we can give freely, no matter the size of our wallets… So perhaps its time that we all give a little more of ourselves to others. Time to give some presence. And not just for Christmas.
When I was going through my recipe archives recently, I discovered that there was only one (!) soup recipe up so far. Time to change that I think. I have another soup recipe waiting but today, I’m going to share this Classic Lentil Soup with you.
This soup is so incredibly easy to make. You can throw it together in minutes and it only takes 30 min to get ready. If you are not yet familiar with lentils, this is an excellent way to introduce them. Even the fussiest eater will like this soup, promise. Adding lentils to any soup will make it more filling due to their protein and high fibre content.
I found this recipe in the really excellent Rose Elliott’s New Complete Vegetarian. It’s one of those cook books with very few pictures so you actually need to read through the recipes. But there is many beautifully vegetable dishes to be cooked from it.
So if you are feeling a little overwhelmed by the thought of making healthy meals, while you have another thousand things to get through, just make this soup. It will both fill you up and fuel you over the next few weeks, in between shopping and partying!
Classic Lentil Soup
1 large onion, finely chopped
1 tbsp olive oil
225g red lentils, rinsed well
1 litre vegetable stock or water. If using water add 2 level tsp stock powder or 1 organic stock cube.
1-2 tbsp lemon juice, 1/2 fresh lemon
Sea salt & freshly ground black pepper, to season
Heat the oil in a large saucepan and fry the onion for about 5 min until transparent.
Add the lentil and the stock/water and bring to the boil. Reduce heat and simmer for about 20 min until the lentils are soft and golden. They will break down into a mush when cooked.
Blend the soup with a hand blender. You can add more water if you like the consistency to be thinner. Cook’s Note – If you have any leftover the following day you may need to add more water again to thin it as the lentils tend to keep absorbing water.
Add a splash of lemon juice, to taste and season with a pinch of sea salt and plenty of freshly ground black pepper. Serve.
This week we are changing things up a little! I’m delighted to introduce you to the lovely Shanna Jade who runs the blog Sprouting an Old Soul. Her beautiful recipes coupled with insight and wisdom makes for an excellent read.
To allow you to get to know Shanna Jade a little better, I will allow her to take the lead.
Tell me about you, how did you get into wholefoods & healthy living? Where does your blog fit in?
Well my name is Shanna Jade, I live in fairly small country town just east of the Rocky Mountains in Canada. I was born and raised not far from where I am now. I am fortunate enough to have traveled throughout my life, while being still very content to call this lovely place home.
I am fairly nutty about healthy foods, a health state of mind and living an all around eco lifestyle. I was raised primarily vegetarian, spending next to zero time in the kitchen. My mom has always mean very health conscious, when I was in high school she started her own educational journey to become a Master Herbalist, going on to teach nutrition through a local college. I have memories of her in the kitchen making things like warm gooey from scratch Mac ‘n’ Cheese or baking up a dish full of lentils with tomatoes, however I have far more memories of my dad in the kitchen. He makes the most amazing meals, whipping them up like nothing.
Helping my mother with her schooling was a ridiculously easy way for me to learn as well. I picked things up while helping her study, by reading her textbooks and by general osmosis – none of which was how to cook. Taking from where her classes left off I took it upon myself to continue my learning, digging deeper into specific ingredients and nutrients which I found enjoyable to work with or fascinating to read about. Thus I would call myself self taught. The nutritional knowledge I hold comes from a large number of sources, the culinary flare comes from my heart. I didn’t always cook with healthy ingredients, I didn’t always read labels. For a few years of my life I was completely blissfully ignorant to the trash that I was taking into my body. I knew I wasn’t eating healthy or promoting the things I had learned but I was young and it was easy to eat empty calories.
I started Sprouting an Old Soul as a way to reach out and share with other people in the community, people who wanted to learn about healthy foods and how to live a well rounded lifestyle. I started the blog as a way to keep myself focused and remind myself that in order to never stop learning I needed to apply the skills and knowledge in which I already possessed. That meant cutting out the crap and filling myself up with the most wholesome ingredients and outrageous nutrition.
Do you have any non-negotiables when it comes to what you eat or the products you use?
Absolutely. I make a huge go of using fully BPA free everything. Product wise – I try as much as I can to limit all chemical and synthetics in the house, especially anything that can be inhaled or absorbed. I use fully organic skin care, hair care and as green of cleaning products as possible. Food wise, I do my best to keep things as whole as possible. I don’t eat or drink anything with artificial coloring, I have never had red meat, I don’t do sodas and I strongly dislike green peppers. I am not a purist and I don’t believe in labels. I think that if something makes your cells sing, you should darn well eat it. I think that being in tune and having the ability to notice what makes you feel great vs what makes your belly hurt is a must. Once that’s mastered then everything falls into place because really, KD and McDonalds are not things that make anyone feel good. Being ready to face that is the biggest step. ( I couldn’t agree more!)
What is hands down your favorite thing to eat?
Ooh. Well, I eat mushrooms almost every day, I love love love them. I have always really loved eggs, even when I was following a strict vegan lifestyle (I have genetically high cholesterol so I try to stay away from animal fats) I would dream of going for breakfast and having some sort of scramble.
What sort of things do you do for yourself to get or to stay grounded?
Most importantly I have a very solid morning routine, I feel completely out of whack when I don’t follow with that. Primarily hydration, if I don’t have at least a liter of water before I leave the house in the morning I am simply not myself. I am very liberal when it comes to white sage, I have a smudge stick beside my bed and burn it regularly. I cleanse my room and my self almost nightly before bed. I find myself needing an attitude adjustment when I haven’t had a chance to go outdoors – I am basically a grump and the only cure is forest. People I work with have been known to suggest I take some “tree time”.
Care to share any routines, rituals must do’s that you stick with to keep yourself on track?
Well as I said, I have a solid morning routine. I set my alarm for at least 10 minutes earlier than needed and spend those extra minutes focusing on two words that are written on the ceiling above my bed. Love and Service. I sit with them and allow them to fill me for the whole 10 minutes. I have a giant jar of room temperature water either spiked with liquid chlorophyll or a pinch of high quality grey sea salt. Gentle mind and body cleansing.
I think that having a workout routine, a yoga class, any sort of movement is crazy important. Leading a healthy lifestyle isn’t just about eating fruits and veggies. It’s about your body, your own personal temple that needs tending and worship. Getting your groove on and respecting that your body is incredible and it craves movement is something that I find incredibly important.
I am so happy to have been able to share this recipe with the Straightforward Nutrition community, to introduce myself and to be able to broadcast the lovely Linn on my own site.
I created this recipe as a way for folks to get other types of greens into their diets. Sure, kale is all the rage, spinach is pretty great and well chard too. What about the garnish on the side of your plate? The parsley, the cilantro, the herbs that are so lovingly placed to add a touch of color only to be discarded by the consumer. This recipe is about variety and the amazing flavor profile of the sometimes overlooked greens available to us.
Freekeh is a very low gluten form of green wheat, it’s picked early on in the cycle and has amazing flavor & texture! If you are sensitive to wheat, or you can’t locate this amazing grain – substitute quinoa, barley or whatever you have handy. (Whole Spelt or Kamut grains would work too)
Green Freekhe Salad
1 Cup Loose Packed Lemon Balm
1/2 Cup Mint
1 Cup Curly Parsley
1 Cup Cilantro
1/3 Cup + 1 Tablespoon Pumpkin Seed Oil
1 Clove of Garlic
1 Tablespoon of Dill
1.5 Cups of Freekeh
4 Cups of Water
1/2 Cup Toasted Pine nuts
1/2 Large Yellow Onion
1 Tablespoon Coconut Oil
1 Green Chili
1/4 of a Preserved Lemon
Add the freekeh + water to a pot and cook for about 45-50 minutes, until the grain has grown and the water has been absorbed. While it’s cooking, make the herb paste. Add all herb paste ingredients to a blender or food processor and whirl until it’s a pesto like consistency. Set aside. Dice the onion then caramelize it in the coconut oil. Once the freekeh is cooked, transfer it to a large bowl along with the onion and the toasted pine nuts. Rough chop the preserved lemon and the chili – toss it in the bowl, then add the herb paste and mix well. Serve at room temperature.
Thanks a mill Shanna for sharing your lovely recipe here on Straightforward Nutrition! Much appreciated 🙂
If you want to see what I shared with Shanna’s readers over on Sprouting an Old Soul, then head over there for a visit.