Tag Archives: Avocado

Oct14

* Beetroot and Pumpkin Dahl with Smashed Avocado and Coriander *

Posted on by
Image

We’ve just returned home to Dunedin from an incredibly inspiring three month adventure in Europe, gratefully avoiding the bitter winter in New Zealand.  Apart from a few blustery days in Norway and England, we were basking in the warm European summer the entire time. Now that we’re home I’m acclimatising, as even though it’s officially spring, the warm weather doesn’t usually kick in until later in the summer – occasionally not until autumn. What I’ve been craving upon returning is a warming dahl to heat me from the inside out and provide a rejuvenating boost of nutrients which my body demands after living the good life in Europe.

I’m a big fan of beetroot and its incredible health benefits and antioxidant properties, which you can read about in my recipe for Beetroot, Feta and Mint Salad with Orange and Tahini Dressing. Another super food wunderkind is pumpkin, a highly nutritious vegetable that lends itself perfectly to a hearty dahl. Pumpkin is a low-calorie staple which is both filling and high in dietary fibre, which assists in lowering bad LDL cholesterol levels. Pumpkin’s bright orange colour is from its high concentration of carotenoids, which repel free radicals in the body and help prevent cardiovascular disease and other infections. Pumpkin is a good source of vitamin A and vitamin C, both of which boost the immune system, perfect for the inconsistent weather. It’s also a natural diuretic, which flushes out toxins and waste material from the body, leaving you spring-cleaned and detoxified.

This recipe was created completely by chance as I had to use up some of the tired looking veggies I’d all but abandoned at the bottom of the fridge. The beetroot gives the traditional pumpkin dahl recipe a beautiful depth of flavour and the ruby red colour is pure delight. The avocado also adds a rich creaminess which satisfies on a cosy night in. Thankfully beetroot and pumpkin are still in season, so make the most of it while it lasts. Serve the dahl with brown rice, quinoa or with soldiers (fingers of toast) drizzled with olive oil.

Beetroot and Pumpkin Dahl with Smashed Avocado and Coriander

1 1/2 cups of brown lentils, rinsed well

A large onion

3 cloves of garlic, crushed

Olive oil, plus extra for the smashed avocado

A large knob of ginger (3 cm), finely grated

2 teaspoons of cumin seeds

2 teaspoons of coriander seeds

2 teaspoons of mustard seeds

A teaspoon of tumeric, ground

A teaspoon of cinnamon

700 grams of pumpkin, chopped into small pieces

3 large beetroot, thoroughly washed and chopped into small pieces

6 cups of water (1.5 litres)

2 organic vegetarian bouillon cubes

Himalayan rock salt and ground white pepper to taste

A large avocado

A bunch of coriander (cilantro), rustically chopped

In a saucepan, cook the lentils in water until tender. In another large saucepan, heat the olive oil to a medium temperature. Add the diced onion and cook until translucent. Add the crushed garlic and cook for another minute. Lightly ground the spices in a mortar and pestle and add to the saucepan and cook for a couple of minutes, stirring frequently. Add the pumpkin and beetroot and sauté for a minute or so. Add the water, bouillon cubes, salt and pepper and stir well. Bring to the boil and allow to simmer for about 40-50 minutes, until the vegetables are cooked and the flavors have developed. Puree with a stick blender, then add the lentils and cook for a further 5 minutes.

In a mortar and pestle or bowl, smash the avocado flesh, olive oil and coriander until a smooth consistency is reached. Arrange a good portion of dahl in a bowl with the chosen accompaniment. Place a spoonful of the smashed avocado with coriander on top of the dahl and garnish with more chopped coriander. Enjoy the warmth whilst dreaming of the forthcoming summer sun.

Serves a hungry crowd

Sep12

* Chocolate Avocado Mousse with Raspberries and Candied Almonds *

Posted on by
Standard

Surely if there was a “Land of Chocolate”, Germany would be it (insert mental image from The Simpsons episode where Homer frolics around an imaginary German land made entirely out of chocolate here).  Chocolate appears everywhere in Germany, bright, alluring packets lining the aisles of supermarkets, corner stores and delis.  And my goodness, is it devoured – on buses, on the tube, biking down the road whilst talking on the phone, hiking in the hills – it seems it’s always a good time for a wee stück of chocolatey goodness.  Germany is one of the highest consumers of chocolate in the world and it is heavily engrained in German culture. It is also widely known that some kids grow up thinking that cows are actually purple after years of exposure to the purple Milka Chocolate cow.  In actual fact, the average German will eat around 11 kilograms of chocolate a year – meine Gute, that’s a whole lotta chocolate.

Chocolate has received a great deal of press in the past few years as research has unfolded just how high the levels of antioxidants are in cocoa, which you can read about in my recipe for chocolate spice bliss balls.  However, if you would like to go one step higher on the superfood-o-meter, raw cacao is the crème de la crème.  Raw cacao is one of the most beneficial superfoods that you can eat, it’s the cacao bean in it’s purest, most wunderbar form, containing iron, calcium, fibre, potassium and zinc.  Raw cacao is high in antioxidant flavanoids, which can help improve circulation and blood pressure. It also contains high levels of magnesium, which is one of the most effective minerals to combat stress, as well as building strong teeth and bones.  Raw cacao also promotes the release of neurotransmitters, which in turn release hormones that make you feel pretty fine and dandy.  One of these neurotransmitters, serotonin, can aid in reducing depression and combating PMS symptoms – what a superfood wunderkind!  The bonus is that by making your own chocolatey treats, you have absolute control over what you are putting into your mouths and can keep it as pure and unrefined as it was originally intended.

Chocolate mousse often conjures up thoughts of über-decadence, a bloated stomach and the goddess of all things domestic, Nigella Lawson.  In a typical chocolate mousse recipe, the main ingredients are cream, sugar and chocolate, which is such a feisty combination that it’s no wonder you feel like a nap afterwards.  However, with this chocolate avocado mousse, you get maximal health benefits with an intense chocolatey hit, without the post-dessert-too-much-dairy slump.  It’s sugar-free, dairy-free, gluten-free, vegan (when using agave) and can also be raw, providing raw honey or agave is used and that the almonds are kept in their natural state.  This dessert is also textural sensation – the tart raspberries, mixed with with the creamy chocolate mousse and lightly-spiced candied almonds is a superfoodie winner. Do it do it.

Raspberry and Chocolate Mousse with Candied Almonds

Two ripe avocados

Two tablespoons of raw cacao powder

Two tablespoons of coconut oil, softened

Two tablespoons of raw honey or agave

One teaspoon of vanilla paste/extract or a vanilla bean

A pinch of Himalayan rock salt

1/2 a cup of milk of your choosing (almond, hazelnut, dairy, rice, oat, etc)

1 1/2 cups of fresh raspberries

Fresh mint to garnish

Candied Almonds

1/3 of a cup of almonds

One teaspoon of coconut oil

One tablespoon of raw honey

1/4 of a teaspoon of cinnamon

Spoon the avocado into a bowl, blender or food processor*.  Add the raw cacao powder, softened coconut oil, raw honey or agave, milk, vanilla and salt.  Mix until smooth.  In a bowl, lightly mash about half of the raspberries with a fork.  Layer into small glasses, alternating the mousse with the mashed raspberries and the whole raspberries as you like. Allow to cool in the fridge for at least 30 minutes before serving.

Toast the almonds for a few minutes in small frying pan until lightly crunchy.  Add the coconut oil and toss around in the pan for another couple of minutes.  Add the honey and keep the almonds moving around the pan until a light caramel color is reached.  Take off the heat, add the cinnamon and stir well.  Transfer to baking paper and allow caramel to set.  Once hardened, break up the candied almonds, sprinkle over the mousse, garnish with mint and serve.

*  If you don’t have a food processor or blender, use a whisk and watch your guns grow.

Serves 4

Aug26

* Sprouted Quinoa, Pistachio and Pomegranate Salad (Raw) *

Posted on by
Standard

Happy World Raw Food Day!

Today is a celebration of raw food here, there and everywhere.  World Raw Food Day, or Weltrohkosttag as it is called here in Germany, is about inspiring people to eat more raw and gather together for a raw food picnic, potluck or elaborate feast.  Here in Berlin, there are many events happening überall; a massive potluck in Alexanderplatz, virtual potlucks online, picnics in random parks and raw food demonstration classes (un-cooking classes, if you will) by leaders in the raw food industry.

I’m a huge advocate of eating a mainly plant-based diet, which is high in fresh fruit and vegetables, legumes, whole grains and super foods and I feel pretty, pretty good.  I aim to eat a bright rainbow of goodness every day and make an effort to eat raw where possible.  By adopting a plant-based diet, you are supporting your overall health and well being by accessing the nutrients you need to feel fighting fit and fabulous.  In keeping food raw, you are retaining those nutrients that may be lost during the cooking process, as well as the vitamins, minerals, proteins and enzymes that can also deplete.  By making the decision to keep some of your food raw, you will be doing your body some serious good.

A very dear friend of mine, Kauia, is also a big fan of raw foods and has been most informative and inspiring.  You can check out her blog for some further raw power inspiration.

This salad is the epitome of a 100% raw food celebration.  The sprouted quinoa is a shining example of pure, healthy goodness as through the sprouting process the natural enzymes are activated, it is easier to digest and the vitamin content is boosted.  In this salad there are some interesting flavors and textures going on, with the creamy avocado contrasting beautifully with the sprouted quinoa and pistachio, whilst the ruby-red jewels of the pomegranate offer a delightful burst of tart flavor.  The crunchy snow peas and spring onions along with the fragrant mint and parsley also give a hearty dose of fresh. Delectable, satisfying and seriously good for you.

Sprouted Quinoa, Pistachio and Pomegranate Salad

1 cup of sprouted quinoa

1 1/2 cups of warm water

A spring onion, finely sliced

2 tomatoes, diced

A red capsicum, diced

1 cup of snow peas, diagonally chopped

An avocado

A pomegranate

1/4 of a cup of pistachios

A bunch of fresh Italian flat-leaf parsley, chopped

A bunch of fresh mint, chopped, plus a few sprigs for garnishing

Dressing

The juice and finely grated zest of a lemon

A clove of garlic

3 tablespoons of cold-pressed olive oil

1/4 of a cup of orange juice

A teaspoon of raw honey or agave

1/2 a teaspoon of Himalayan rock salt

Pepper to taste

Soak the sprouted quinoa in warm water for about an hour until softened.  Drain off any excess water by passing through a very fine mesh sieve and then place in a large serving bowl. Deseed the pomegranate by cutting it in half and loosening up the flesh and seeds. Over a wide bowl, whack the pomegranate with a wooden spoon repeatedly until all of the seeds are in the bowl.  Repeat with the other half and remove the flesh that may have also been collected.  In a jar, add all of the dressing ingredients and shake well.  Add all of the remaining ingredients into the serving bowl and mix well with the dressing.  Allow to stand for 30 minutes for the flavors to develop.  Garnish with sprigs of mint and share the raw food love with your nearest and dearest, whilst informing them of why eating more raw is a beautiful thing.

* Sprouted Quinoa is available in all good health food stores or you can have a crack at sprouting it yourself.

Jun12

* Kale and Chard with Avocado *

Posted on by
Image

Now this may look like a rather humble dish, but I assure you it is anything but.  I’m all about making vegetables the star of a meal and this dish truly showcases kale and chard as the main event, with avocado contributing a rich serving of nature’s butter. A way that I like to enjoy this dish is on toast with a generous serving of beetroot hummus, which makes a simple, nutritious dinner for busy people.  Add a poached egg on top for extra sustenance.

Kale is a stellar vegetable that is part of the brassica family (which also includes broccoli, cauliflower and Brussels sprouts).  It rates highly in the area of carotenoids and flavonoids, the antioxidants which protect cells from free radicals.  Kale is high in fibre, with one cup providing 20% of the recommended daily dose and also contains a high quantity of vitamin C, vitamin A and manganese.  Kale also has the ability to lower levels of cholesterol and through the steaming process, this is further enhanced.  The fibre components in kale work more effectively binding together with bile acids in the digestive tract when they’ve been steamed. As a result of the binding process, it is easier for bile acids to be excreted and viola! your cholesterol levels are lowered.

In Dunedin you can buy kale at the Saturday Farmers Market and is currently in season, as is chard and avocado.  Or if you are extra-amazing, grab some from your garden that you prepared earlier and get chopping.

Kale and Chard with Avocado

A big bunch of kale (any kind you wish – green, curly, purple, Russian)

An even bigger bunch of chard (also known as silver beet or Swiss chard)

Half an avocado, diced

A generous sprinkle of Himalayan rock salt

A dash of pepper

Juice of half a lemon

Heat a pan to a moderate temperature.  Wash kale and chard thoroughly, remove stalks and cut in a rustic fashion.  Once pan is heated, add the kale and chard and put the lid on.  Steam for a couple of minutes until wilted.  Season with salt, pepper and lemon juice.  Transfer to a serving bowl and add diced avocado. Enjoy own its own or as an accompaniment to fish or meat.