Supergreens with quinoa & pistachio pesto

Mmmm a yummy way to get your greens in . . . I'm always on the lookout for one of those! Greens are so wonderful for your health, in particular the cruciferous greens like kale, cabbage, collards, broccoli and spinach . . . but many of us struggle to get our daily quota especially when boredom or monotony sets in. Don't let this happen to you or you'll be missing out on an amazing assortment of minerals, vitamins and phytonutrients, not to mention their powerful anti-cancer, detoxifying, immune strengthening, anti-inflammatory and heart healthy benefits. A good tip for your health is to include two servings of cruciferous greens per day and to enjoy at least one of those raw. 

There really is no excuse not to enjoy your greens . . . you've just got to dress them up occasionally (or all the time)! I love to mix up the way we eat our greens so that tedium is never an issue at our house, this is because greens always feature on our daily menu in one shape or form. We do all the regular things with greens like making green juice or smoothies, incorporating them into dishes such as quiches, savoury slices, stir-fries and even green eggs! We stir them chopped or blended through sauces, or serve them as a side dish sautéed or lightly steamed . . . but fresh homemade pestos and leafy salads with flavoursome dressings have to be my favourite green distraction at the moment. 

This salad features a gorgeous basil & pistachio pesto made with the zest of a lemon. It is times like these when I wish my small lemon tree on our balcony was a little more mature and forthcoming with the good stuff :( It is difficult to source organic lemons in Hong Kong. When I visit Australia, I am lucky to have a wonderful neighbour, sister and mother-in-law who help to support my organic lemon addiction so I can bring a supply back to HK with me in my suitcase. So, if you are lucky enough to have a productive lemon tree in your garden I am hugely jealous! ;)

I first enjoyed this lush green, fresh & fragrant salad, brimming with superfood goodness at a family dinner prepared by my mother-in-law over our Christmas 2013 break in Australia. I must say that my mother-in-law has a real flair for unearthing quality dishes. She is also very accustomed to me by now making a request for her yummy recipes. Lucky for me, my appeals are always graciously accepted . . and also I hesitate to say . . .  lucky for you! ;)

Looking over the original recipe, I could very quickly see how I could adapt it for the Thermomix. Plus of course I have tweaked the recipe slightly to improve nutritional quality. . . that goes without saying really! 

Supergreens with quinoa and pistachio pesto

ingredients

500g filtered water

1½ tbsp TM vegetable stock paste

80g red quinoa

80g white quinoa

170g broccolini, trimmed

100g frozen baby peas

100g baby spinach leaves

100g rocket leaves (arugula)

1 ripe avocado, stone removed, sliced

150g fetta cheese (omit for DF)

80g pepitas (pumpkin seeds), raw or lightly toasted

pistachio pesto

60g raw pistachio nuts

good handful of basil leaves

1 lemon, juice + zest (preferably organic)

50g extra virgin olive oil

1 clove garlic

method

1. Add 500g of filtered water to the TM bowl with the stock paste.  Place the basket inside the TM bowl. Weigh both types of quinoa into a fine mesh sieve on top of the TM bowl (zero the sieve using the scales first). Rinse the quinoa with water at the sink before tipping out of the sieve into the TM basket. Secure the lid and Varoma dish on top ready for steaming the broccolini. Cook the quinoa for 12 minutes at 100C on speed 4. TIP: Soak the quinoa overnight for increase digestibility. 

2. Add the trimmed broccolini and frozen peas to the Varoma tray and steam for 5-6 minutes at Varoma temperature , speed 4 or until just tender. Immediately remove the green veg from the tray and plunge into icy cold water to prevent further cooking and to retain the vibrant green colour. Remove the cooked quinoa to a large mixing or salad bowl. Rinse out the TM bowl with hot water and dry with paper towel ready to make the fresh pesto. 

3. To make the pesto: peel the zest from the lemon in strips and add to the TM bowl with the pistachio nuts, garlic and basil leaves and finely chop on speed 7 for 5 seconds. Then add the olive oil and lemon juice and combine on speed 3 for a few seconds. 

4. Add the steamed greens to the quinoa, then add the baby spinach & rocket leaves and sliced avocado. Sprinkle with crumbled fetta and pumpkin seeds. Drizzle with pesto and toss. Enjoy!

Nutrition tid bit

Although the leafy greens have the highest overall nutrient density of all vegetables, meaning they contain the most micronutrients per calorie, it is important that you eat the rainbow, that is fruits and vegetables of every hue to benefit from an even wider range of nutrients that work in synergy to boost your health. So keep this in mind when you take this salad to a family gathering and dig into every colour of the rainbow (and I'm not referring to the bowl of m&m's . . . LOL:)

Original recipe here. 

Quick choc-mint fix treat balls

My girls requested these non-stop over our recent trip home to Australia in the July 2012 school holidays. They are a variation of my original treat balls. Great if you don't have raw cacao beans or nibs on hand. Stick to the basic recipe or mix up to your preference. If you don't have the seeds just add more nuts. 

ingredients

20g flaxseeds (linseeds) or chia

80g raw walnuts (or a mix of your fave nuts)

100g fresh dates, pitted

100g mixed dried fruit (e.g. blueberries, sultanas, prunes, cherries, goji or more dates)

4 tbsp raw cacao

5 drops 100% pure peppermint essential oil 

1 tsp vanilla bean paste (optional)
pinch salt

method

1. Add seeds and nuts to the TM bowl and grind into a fine powder on speed 9 for about 20-30 seconds.

2. Add all remaining ingredients and mix on speed 8 for about 30 seconds until the mixture comes together well and is able to be shaped into balls. If the mixture is a little dry which will depend on the ingredient combination you use, simply mix a little longer to release more oils from the nuts and seeds, or you may need to add a little coconut oil.

3. Shape into approximately 15 balls. Roll in desiccated coconut or enjoy as is. Store in the refrigerator for up to a week, if they last that long! 

For more healthy treat ball recipes click here. 

UPDATE (March 2013): For an adults only version, grind a couple of coffee beans with the nuts & seeds for a coffee flavour. I discovered this flavour sensation after grinding some coffee beans first and leaving remnants of the powder in the TM bowl before making this recipe without peppermint oil (+ vanilla) . .  you could always add a little liquor as a flavouring option too :)

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Green superfood balls

I am very excited to hear that we have a new organic health food shop opening in Discovery Bay very soon called Just Green. I just happened to be google-ing organic produce in Hong Kong when I came across this information . . . this may not be news for some DBers, but I have been out of town for most of the Summer :)  I was in the city recently, and popped into their Wan Chai store to check it out. What a gold mine of organic goodies! I was very pleased to find just about everything on the shelves that I have been sourcing in Australia to make my recipes. Plus they sell dehydrators . . ooh how I'd love one of those one day!

So, I walked out of the shop with quite a few goodies under my arm, including some organic dried spirulina, (I take spirulina in tablet form, but I have never used this superfood in cooking). I say 'cooking' but of course you should always use spirulina raw to preserve its nutritional status. I was thinking about grinding up a scoop of it to add to fresh blended juice smoothies for my girls, but I couldn't resist trying it out in a green superfood treat ball :) Here goes . . . .

Green superfood balls
Each ball provides 1g of spirulina (1-5g per day has been associated with significant health benefits and many people take up to 10g daily). I couldn't resist adding raw cacao (also a superfood), which does tone down the green colour of the ball and adds a mild chocolate flavour. Of course, this is only an obligatory addition in my household :) 

Enjoy 2 balls per day for a wonderful energising, appetite-suppressing, nutrient fix! 
Try to buy certified organic ingredients where possible. 

ingredients

30g raw pistachios (shelled), for coating
30g desiccated coconut, for coating 

20g dried spirulina pieces (or powder)

20g organic chia seeds
100g fresh coconut 

75g almonds + 75g walnuts (preferably activated)

150g fresh medjool dates

50g organic dried goji berries 

1-2 tsp vanilla bean paste 
20g organic raw cacao powder (optional)

method

1. Add raw pistachios to the TM bowl and pulse on Turbo 2-3 times. Add desiccated coconut and combine for a few seconds on reverse, speed 3. Set aside in a shallow bowl for coating the balls later.

2. Add spirulina pieces and chia seeds to the TM bowl and grind on speed 9 for 20 seconds. Set aside in separate bowl to the coating ingredients (above).

3. Grate fresh coconut on speed 9 for 10 seconds, set aside with ground spirulina and chia.

4. Add almonds, walnuts and goji berries to the TM bowl and grind on speed 7 for 20 seconds. If you'd like some chunky pieces of nuts in your balls, pulse a portion rather than grind them all.

5. Return the coconut, chia and spirulina to the TM bowl together with the fresh dates, vanilla and raw cacao (optional). Mix on speed 8 for 30 seconds or until the mixture comes together well and is able to be squished and rolled into balls.

6. Roll mixture into small balls. I find it easy to scoop a plastic tbsp up the side of the TM bowl then finish rounding the ball by hand. Coat your superfood balls in a mixture of finely chopped pistachios and desiccated coconut. Makes about 20 balls. Store in the fridge for up to 4 days. 

nutrition tid bits

'Superfood' seems to be the latest buzz word in nutrition these days, and is used to identify any nutrient-rich food considered to be especially beneficial for health and well-being. All of the ingredients in this recipe make this renowned list.

Spirulina, is an edible blue-green algae which could in fact be the most nutritious food known. Widely referred to as a 'powerhouse of nutrition', well over 400 scientific studies have proven it's worth. Spirulina is about 60% complete protein, a good source of the healthy omega fats, the highest known source of B12 and betacarotene (precursor to vitamin A), plus it comprises a huge variety of other vital vitamins, minerals and phytonutrients, (NaturalNews). I like to buy spirulina as pure sun-dried pieces and grind it into a powder myself, using my Thermomix of course! Spirulina should be kept in an airtight glass jar in the fridge. You can crunch on this green superfood as a snack, add it to salads or in powder form, add it to freshly prepared blended juices or smoothies (as mentioned above), but if all that sounds a little too adventurous, it does go well in these balls I promise :) 

nutrition per ball

protein 3.2g

carbs 4.4g

total fat 8g

saturated fat 2.2g

dietary fibre 1g

kilojoules 403

calories 96

Extra coconut meat from your freshly opened mature coconut, can be used in your CADA breakfast. It will keep for up to 4 days (grated or in pieces) in an airtight container in the fridge. You can also freeze fresh coconut for up to 6 months. 

For more raw treat ball recipes click here.
Find out why and how I use chia in my recipes here.

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Warm roasted Jerusalem artichoke & kale dip

Once again, I find myself separated from my Thermomix :(  It is our Summer school break in Hong Kong and I always like to escape the heat this time of year and cool off in Australia for a few weeks with my girls. So, it's just as well that I have a few recipes up my sleeve that I haven't yet posted on my blog. I found this one filed away from last winter in Hong Kong, perfect to bring out now for the Australian winter for my Aussie followers :)

The inspiration for this dip was a bag of Jerusalem artichokes dropped off to me by my gorgeous neighbour, together with a sample that she had sliced and cooked up in the frypan.  . . I fell in love at first bite! Looks were deceiving, because although it looked like sliced potato as we would cook on the BBQ, the taste was so much better . . sweet, nutty, even smokey. I imagined them married with sage or leek in a soup or even as a warm dip. I had a play with them in my Thermomix that day and this is what I created . . . .

Roasted Jerusalem artichoke and kale warm dip

The Jerusalem artichoke is native to North America and is the edible root tuber of a flower not unlike the sunflower. The tubers are knobbly and resemble ginger in appearance which distinguishes it from the globe artichoke which is actually an immature flower.

ingredients
350g Jerusalem artichokes, cut into chunks

3 garlic cloves, whole, peeled
a little coconut oil

180g baby kale, stems & leaves

50g parmesan cheese, cubed

¼ c mayonnaise (TM made preferably)

juice from half a lemon

handful fresh parsley or coriander leaves

freshly ground black pepper, to taste

method

1. Scrub and dry artichokes. Do not peel. Chop them into equal size pieces so they cook evenly. Place in a ziplock bag with a little coconut oil and shake to lightly coat. Add to a roasting dish with the garlic and bake in oven at 190°C for 20-25 minutes or until the artichoke is tender when tested with a sharp knife.
2. Add the parmesan cheese to the TM bowl and grate for 10 seconds on speed 8. Decant and set aside.
3. Rinse out the TM bowl and add 500g of water. Place the baby kale into the varoma receptacle and place the lid on top. Steam cook for 10 minutes at Varoma , speed 1 or until wilted. Remove the Varoma receptacle and pour out the water from bowl.
4. Add the artichokes, kale, chopped garlic and parmesan, lemon juice, coriander or parsley leaves and freshly ground black pepper to the TM bowl and mix on speed 5 until well combined. Serve warm with crusty bread and vegetable sticks.

no thermomix?
Prepare your artichokes as per step 1. Grate your parmesan by hand or in a food processor. Steam your kale on the stovetop or in a steamer oven. Combine all ingredients in your food processor to blend. 

nutrition tid bit
Jerusalem artichokes are often touted as a healthy alternative to potatoes. Unlike potatoes which are largely composed of starch, this root tuber stores its energy as inulin which cannot be broken down by the digestive tract and instead promotes the growth of friendly bacteria in your gut. 

I always like to have baby kale on hand to use in recipes because it is highly nutritious. It has a milder flavour than the more robust mature kale which is quite bitter. It can be eaten raw in salads and goes very well wherever you would normally cook with spinach. I often add it to curries. Kale is a cruciferous vegetable and one of the healthiest around! It is an excellent source of vitamin K, A and C and a very good source of dietary fibre, calcium and potassium. It is also a good source of iron, vitamin E and the B group vitamins as well as many different types of phytonutrients with anti-cancer and anti-inflammatory benefits, (www.whfoods.org) 

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Raw cacao, fruit & nut treat balls

These Raw Cacao bean & goji berry treat balls are the first recipe that I ever developed in my Thermomix and posted to the Thermomix Australia Recipe Community. Since then, I have had some lovely positive feedback on the forum. Being as life is a little busy at the moment and is unfortunately holding me back from 'playing' with my Thermomix (other than making my regular recipes of course)  . . .  I thought I'd post this recipe as a quick and easy one this week.




Since making these tasty and nutritious raw 'superfood' cacao morsels, I have tried a number of variations . . I now find myself adding fresh coconut and dates which I always have in my fridge to make my CADA+Pear breakfast. These ingredients really help to make the balls moist and fudgy without needing to add honey to help the ingredients glue. 


Not only is this the healthiest way to get your chocolate fix, it is also the healthiest way to eat nuts and seeds, especially if you are able to source certified organic. For even more nutrition, use activated nuts or soak and dry your own at the lowest temp in your oven or in a dehydrator. 


There a three basic recipes below with variation ideas summed up at the bottom. I have to tell you that they are child-friendly too, my girls love these as an after school snack . . . I love them as a healthy pick-me-up anytime of day :)


Raw Cacao bean & goji berry treat balls 
These balls are a healthy way to satisfy a chocolate craving with considerably less guilt! They are packed full of antioxidants, dietary fibre, healthy fats, vitamins and minerals. Enjoy!

Original recipe - still a favourite!

ingredients
70 g raw almonds (or cashews, walnuts, hazelnuts etc. OR 50g nuts + 20g chia / flaxseeds)
70 g raw cacao beans or nibs
45 g organic goji berries (Chinese wolfberry)
45 g dates (or use half dates & half dried apricots)
2 tsp extra virgin coconut oil
1 tbsp raw honey or your choice of syrup
1 tsp vanilla bean paste 


method

1. Add raw cacao beans and raw almonds (+ seeds) to the TM bowl and grind into a fine powder on speed 9 for about 10 seconds.
2. Add all remaining ingredients and mix on speed 8 for about 30 seconds until the mixture is finely ground, comes together well and is able to be shaped into balls.
3. Shape into approximately 15 balls. Store in the refrigerator.

Fudgy version (using fresh coconut & medjool dates)

'fudgy' treat balls with fresh coconut & fresh date 

ingredients

40g raw almonds

30g raw cashews
80 g raw cacao beans or nibs

50g fresh coconut

75g (or 7) fresh medjool dates

40g goji berries

10-20g raw cacao powder (optional) - for a richer chocolate flavour

1 tsp vanilla bean paste 

method

1. Add raw almonds, cashews and cacao beans to the TM bowl and grind into a fine powder on speed 9 for 10-20 seconds. Decant.
2. Add fresh coconut to the TM bowl and grind on speed 9 for 20 seconds. 
3. Add all remaining ingredients to the bowl with the ground nuts and cacao beans and mix on speed 8 for about 30 seconds or until the mixture is finely chopped and comes together well. Roll into small bowls. Makes about 16. Keep in the refrigerator.

For a richer, darker, chocolate flavour, add the 10-20g raw cacao powder which has a more concentrated chocolate flavour than the whole cacao beans. 


Quick choc-mint fix treat balls 
August 2012 - My girls requested these non-stop over the July school holidays on our recent trip home to Australia. Great if you don't have raw cacao beans or nibs on hand. Stick to the basic recipe or mix up to your preference. If you don't have the seeds add more nuts. 

ingredients

20g flaxseeds (linseeds) or chia

80g raw walnuts (or a mix of your fave nuts)

100g fresh dates, pitted

100g mixed dried fruit (e.g. blueberries, sultanas, cherry, goji or more dates)

4 tbsp raw cacao

5 drops peppermint oil

1 tsp vanilla paste (optional)

method

1. Add seeds and nuts to the TM bowl and grind into a fine powder on speed 9 for about 30 seconds.
2. Add all remaining ingredients and mix on speed 8 for about 30 seconds until the mixture comes together well and is able to be shaped into balls.
3. Shape into approximately 15 balls. Store in the refrigerator.

variations ideas for all treat balls

• You can use any mix of raw nuts and seeds. Try all seeds for nut-free treat balls.
• I am a big fan of dates and goji berries, but you can use any mix of dried fruit, e.g. apricots, sultanas, raisins, blueberries, cranberries . . . . sometimes I just use fresh dates.
• Add peppermint oil or fresh orange zest for a little more interest. 
• Make them into raw energy bars!
• Roll in coconut . . . .!

no thermomix?
Try using your food processor! 

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Thermomix does breakfast

As I've mentioned before on this blog . . .I have always been one of those unusual people who really enjoys a good, healthy start to the day and have never understood how anyone could skip this important meal. My motto is that regardless of how busy you are, you should always make time for a nutritious breakfast. If you're a busy person, you are probably most in need of this healthy start to your day!

I love to 'mix it up' for brekky . . . which has a double-meaning in my case, because I have a growing repertoire of breakfast ideas to choose from, and of course love to employ my Thermo'mix' to make them :-)  I go through phases of enjoying either my homemade, nutrient-packed, carrot, seed, nut & fruit loaf smothered in ripe avocado, CADA+P (fresh coconut, almonds, dates, apple + pear) turbo pulsed a couple of times in the Thermomix and served with a dollop of yoghurt, or my healthy version of traditional Swiss breakfast. 

We also enjoy our favourite dairy-free 'Good morning' Thermomix smoothie (pictured left), which contains all the usual suspects . . . a combination of frozen berries and any fresh fruit I can get my hands on, with the addition of freshly ground flaxseeds and coconut water, (never let this go to waste when you cut open a fresh coconut for your CADA breakfast). Coconut water is a potent source of electrolytes, calcium, potassium and magnesium plus a variety of vitamins and antioxidants, especially the water from a young coconut . . the perfect sports drink really! I freeze it in ice cube trays and always add it to our smoothies. 

On weekends we often enjoy my banana, oat & spelt pancakes, and when I have the time to fuss a little, I like to whip up a batch of spelt crumpets . . . both recipes my girls adore.


Always looking out for, or thinking up my own healthy breakfast ideas, I recently developed these nutritious good-sized biscuits with brekky in mind. They are not only a healthy start to the day but also perfect for a brekky on the run or if you prefer, a mid-morning snack! So if you're one of those busy people I mentioned above who can't quite make the time for a nutritious breakfast, make these on the weekend and then there's no excuse not to start the day off well :-) 

Thank you Thermomix for your continued inspiration at breakfast time and for making it so easy to opt out of sugar-laden commercial cereals :)

Breakfast biscuits
makes 5 (serve 1 for breakfast)
These brekky biscuits are packed full of dietary fibre and sweetened with natural sugars contributed by the fruits and a little honey. They are also dairy-free and wheat-free.

ingredients
20g brown basmati rice 
25g walnuts
40g dried apricots
20g dried goji berries (wolf berries)
3 fresh medjool dates
20g coconut oil
20-30g raw honey
1 large egg
25g shredded or desiccated coconut
90g wholegrain oats

method

1. Preheat oven to 160 C (fan-forced). Line a baking tray with baking paper or silicon sheet.
2. Place the brown rice into the TM bowl and grind for 40 seconds on speed 9. Decant into a bowl.
3. Add the walnuts and chop using turbo pulse x 2. Set aside in the bowl with the rice flour.
4. Add dried fruit and turbo pulse 2-3 times to your desired texture and set aside with the other ingredients. 
5. Add coconut oil and melt for 1-2 minutes at 50 C on speed 1 until melted. Add the egg and honey and whisk for 10 seconds on speed 4. 
6. Return all ingredients plus coconut and oats to the TM bowl. Mix on reverse speed 2 for 20 seconds or until the mixture begins comes together.
7. Shape 3 tablespoons of the mixture into a ball. Place on the tray and press down until 7-8cm in diameter. Repeat with the remaining mixture.

mixture rolled into balls

press to 7-8cm diameter

    8. Bake for 20 minutes or until golden brown. Allow to cool on the baking tray for 15 minutes,      

        then transfer to a wire rack to cool completely.

These biscuits will keep in an airtight container for up to 5 days, or wrap individually in plastic and place in a ziplock bag to freeze for up to 3 months. Incase you're wondering, the 5th biscuit was my test subject that's why it's missing from the photos ;-)

variations

• Use any combination of dried fruit of choice (I like to use dates & goji for their natural sweetness and health benefits)
• Omit the walnuts and add a little extra flour to make these nut-free
• Substitute a flax or chia-egg for the chicken egg to make these vegan 

no thermomix?
Use brown rice flour in place of the rice. Chop your fruit in a food processor (or by hand) and combine with all other ingredients using an electric mixer or wooden spoon :-)

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