Apr14

* Embas Bread *

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Embas Bread

I’d been searching for a wholesome, super healthy bread recipe for a long, long time, as bread was one of the only foods I ate that I didn’t make from scratch and I like to know what’s really in my food. Store-bought, overly processed bread just does not seem to agree with me and although I do indulge occasionally, it is best avoided. I was overjoyed when this recipe for Life-Changing Loaf of Bread popped into my mail box from the beloved My New Roots blog, as it saved me many, many hours in the kitchen and gave me some serious inspiration to bake.

I’ve called my take on this recipe ‘Embas Bread’, as in stark contrast to regular wheat bread, this keeps you going for hours, much in the same way that Lembas Bread kept those wee Hobbits trekking for days. And my other name (no, not Super Foodie, the other one) is Em.   Ta da!

I’ve adapted the original recipe by increasing the ratio of flaxseeds and decreasing the sunflower seeds, oil and salt. I’ve also made two versions of this bread, a savoury and a sweet. The sweet option is my fave and is reminiscent of the Müsli-Brot that was a weekly staple whilst living in Berlin. It’s laden with figs and dates, spiced with cinnamon and mixed spice and is perfect for breakfast as banana on toast. The savoury version is also rather delicious and certainly keeps the Other Half happy. I make them both at the same time and store them in the freezer, sliced and ready to tuck in to.

Both versions of the bread are extremely nutritious and get a big Super Foodie tick of approval. Psyllium husks are high in both soluble and insoluble fibre and keep those bowels in top form. Flaxseed and chia are tiny seeds with mighty powers which provide a solid protein hit, as well as alpha-linolenic acid (ALA), the plant-based omega-3 fat which is very good for your heart. There is also no flour in these recipes, the base being made up of rolled oats, which are renowned for sustained energy release to keep you powering through the day.

As well as being a Super Foodie dream, this recipe is also easy. No kneading, no rising, no finicky measures. Just bang it all in a bowl or pan, wait a couple of hours or overnight, bake and await the glorious scent of fresh bread wafting through your home.

Sweet Embas Bread

1 1/2 cups of rolled oats

3/4 of a cup of flaxseed (a mix of whole and ground if you like)

3/4 of a cup of sunflower seeds

A cup of figs and dates, rustically chopped (you can also add nuts too)

4 tablespoons of psyllium husks

2 tablespoons of chia seeds

A teaspoon of cinnamon

A teaspoon of mixed spice

1/8 of a teaspoon of fine Himalayan rock salt

2 tablespoons of honey, agave or maple syrup

2 tablespoons of oil (coconut, olive or rice bran)

1 1/2 cups of water (you may need a touch more if you are using ground flaxseed)

Savoury Embas Bread

1 1/2 cups of rolled oats

3/4 of a cup of flaxseed (a mix of whole and ground if you like)

3/4 of a cup of sunflower seeds

A cup of nuts and/or other seeds (pumpkin, poppy and sesame seeds work well)

4 tablespoons of psyllium husks

2 tablespoons of chia seeds

1/4 of a teaspoon of fine Himalayan rock salt

A tablespoon of honey, agave or maple syrup

2 tablespoons of oil (coconut, olive or rice bran)

1 1/2 cups of water (you may need a touch more if you are using ground flaxseed)

Preheat the oven to 160° c fan bake. Grease a loaf pan or line with baking paper. Mix all of the dry ingredients in a bowl or in the loaf pan. Mix all of the wet ingredients together, add to the dry ingredients and mix well. If using a bowl, transfer mixture into the loaf pan. Spread evenly in the pan and allow to rest for anywhere between 2 – 24 hours. Place in the oven and cook for 25 minutes. Remove the loaf from the pan and place upside down on the oven rack and cook for a further 25-30 minutes. The loaf is ready when it’s a wonderful golden brown colour and sounds hollow when tapped.

Mar26

* Club Mate *

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Club Mate

As we set off from sleepy Papnat in the the searing heat, we passed flourishing market gardens, animals laying sedately under the canopy of trees and the occasional car with tourists, naturally (the locals wouldn’t dream of leaving the house mid afternoon.) After cascading down a hairpin windy road, we reached the beach of all beaches, the local’s secret of Korcula.

We headed down a secret garden kind of path to the glorious beach, aquamarine water sparkling in the bright, bright sun, this certainly was a paradise dreams were made of. We found a space, hit the water and explored the bay, swimming into wee coves and climbing up and down the rocks.

As a keen swimmer, Croatia was an absolute wunderland. Every morning I’d set off on an exploratory mission. With bikini underneath and goggles in hand, I’d jog around the bays and find a cordoned swimming area, which are found all along the coast. There is something so invigorating about doing laps in the sea, surrounded by other keen swimmers and placid fish bobbing around in the waves. In Croatia, swimming is a part of everyday summer life – the men practically live in their speedos and more often than not, the teency, figure-hugging lycra is patriotically designed with the Croatian flag on, proudly for the world to see.

After a long swim in the ocean, we were parched and in desperate need of refreshment. We headed to the beach watering hole ‘Club Mate’ and met the local lads. What is ironic is that the Club-Mate that I’m used to, is the famous carbonated yerba mate tea drink I practically live on when I’m in Berlin (along with half of the population there.) Club-Mate is derived from the leaves of the yerba mate tree native to South America. In its usual guise it is a hugely popular tea in Argentina and other parts of South America. However, in Germany and other parts of world lucky enough to have it, it’s a low sugar, highly stimulating and refreshing drink, which goes perfectly with vodka and an afternoon playing table tennis on the banks of the canal. Yerba mate contains a serious dose of antioxidants and is highly caffeinated, but without the usual jitters and crash that is associated with coffee.

We sat down and had a natter with Mate, the proprietor, who occasionally got up to blow his whistle and entice those walking past to have a shot of rakia, the house distilled spirit not dissimilar to rocket fuel. In another ironic twist, it was Mate’s family restaurant we’d just visited and were booked in to later that night. We spent the afternoon there, drinking beers with Mate and his friends, who had helped build the beach shack and were making sure that it lasted the summer, by keeping a half-cut but ever watchful eye on the place.

I thought it fitting to replicate Club-Mate, the drink, as an ode to our friend Mate and his kooky beach club. As Club-Mate is practically impossible to come by in New Zealand (one place sells it in Auckland) I’ve had to make it myself in order to indulge my addiction and I’m pretty damn pleased with the result.

Club Mate

2 tablespoons of yerba mate*

A litre of boiling water

A lemon, sliced

A few drops of vanilla extract (optional)

3 – 4 tablespoons of raw honey or agave

5oo mls – 1 litre of cold water or soda water

Steep the yerba mate leaves in boiling water for a few hours or overnight, along with the sliced lemon, vanilla (optional) and honey or agave.

If you have a Soda Stream machine, add the desired measure of cold water and fizz it up. If you don’t have a Soda Stream machine, simply add the desired measure of soda water. Serve on its own with ice or as a mixer with vodka and prepare to dance all night long.

* Yerba Mate is available at good health food stores and organic shops.

Mar23

* Earth Hour 2013 *

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Photo courtesy of Discovery News

Earth Hour 2013 is happening tonight from 8:30 – 9:30 p.m. Earth Hour is an annual celebration organised by WWF (World Wildlife Fund) and communities all over the world, where people, businesses and organisations are encouraged to turn off their lights for an hour to show their committment to protecting the planet. Millions of people take part each year, acknowledging change and sending a powerful signal to the world to live more sustainably.

The celebration of Earth Hour 2013 got me thinking about what we can collectively achieve every day to protect our planet, as well as what we can do in our own house, especially as it’s been a few years since we’ve spent a full winter in New Zealand (the heat pump has already been put to good use.)

Get educated about your options - If it’s possible for you to go solar, do it. In New Zealand it takes about 10 years for the initial investment to pay off and you’re free from those pesky power bills, which only get pricier every year. Investigate other methods of renewable energy such as stand-alone power systems and grid connected systems at Energywise.

Save energy where you can - Dry your clothes outside instead of using your dryer; wash your clothes in cold, rather than warm water; replace your light bulbs with energy saving bulbs; install an efficient shower head; switch off your appliances at the wall when they’re not in use and get your heat pump serviced regularly or at the very least, keep the filter clean. All of these measures and believe me, there are many, many more initiatives, all contribute to a reduction in your energy bill and more cash in your pocket.

Get on yer bike - Biking has to be one of the raddest things out, as well as being so convenient. Not only does it get you to the market super-schnell, you never, ever encounter any issues getting a park. Simply swan on in past the myriad of cars searching for a park, get your goods (still wearing your helmet sends a powerfully sanctimonious signal), pack your bag and you’re on your way, hooray! Get a killer butt, whilst doing your bit to protect the planet. No petrol costs, expensive car bills, warranties and registrations is also pure delight.

Dine by candlelight - Make a regular gig out of turning off your lights. Invite your friends over for a candlelit pot luck dinner or make your honey a romantic dinner for two. Not only will your senses appreciate the accentuated dining experience, your energy bill will also look healthier.

These ideas really are just a drop in the bucket and I’ll be exploring more ideas in future posts. In the meantime, tonight you can get involved by switching off your lights, finding an event near you and showing solidarity in supporting the protection of the planet.

Feb24

* Bikram Yoga *

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Bikram Yoga Dunedin

I have a love/hate relationship with Bikram yoga. I love keeping up my practice, the peaceful sleeps and the alignment of body and mind. Then at times, especially during the really challenging postures which my body needs the most, I loathe being stuck in the stuffy, sweltering studio and wonder why I’m putting myself through this again. This abhorrence never lasts long, as the endorphins kick in and a feeling of immense, elated calm ensues – I’m won over again.

I’m very lucky that we have a seriously good studio here in Dunedin, New Zealand, which is welcoming, encouraging and unpretentious. I’ve practiced in a few other studios around New Zealand and Europe and I feel as though I’m more focused and poised here than anywhere else. The instructors at our studio are highly supportive and always willing to impart their knowledge about which postures benefit the various parts of the body and assist the students in fine tuning their practice. They also like to really challenge the students, much to our advantage – it’s the hottest, sweatiest studio I’ve ever been in and it puts us all in a determined, unified mindset, ready to stretch as far as we can and stay in the postures for the duration. This camaraderie is like nowhere else I’ve been. It’s little wonder we do so well in competitions, often taking out the top prizes in national competitions.

One thing that I’m attempting to overcome since I began practicing a few years ago (very sporadically, I must add) is feeling faint during the standing series. I have really low blood pressure and have often felt uncontrollably weak, where I begin seeing stars and am forced to sit down and avoid the next posture. It has long been a source of frustration but I’ve found a few ways to counteract this, which I’ll outline below.

Nutrition plays a huge part in practicing Bikram yoga and I’ve learnt that I need to be super energised to be on my game. Smaller meals throughout the day containing whole grains and protein, such as a chickpea and quinoa salad are key. I always have a high potassium snack a few hours before the class, which usually consists of a banana or a kefir bananarama shake. As I’m a hungry lass with a speedy metabolism, I often need to have another wee snack on my way out the door, which won’t interfere with my practice. A few dates dipped in a smidgen of peanut butter or tahini does the trick.

Hydration is also critical, as the 90 minute class is in tropical heat and sweating is the name of the game. A great deal of water needs to be consumed throughout the day and caffeinated drinks restricted in the afternoon. Coconut water is the bees knees for the Bikram yogi. It’s a natural isotonic drink which naturally replenishes the body with sodium, potassium and magnesium after excessive sweating. Himalayan rock salt also works wonders. In much the same way as coconut water, it restores the body with crucial electrolytes and is packed with over 80 minerals and trace elements including iodine, calcium, magnesium, potassium, zinc, silica and selenium. Sprinkle some over lunch or swallow a few crystals about an hour before class.

After the class, I’m often ravenous by the time I get home. My darling Beau usually has a hearty meal cooking on the stove, which I try my best not to wolf down. I head to bed, inspired, rejuvenated and enthused about the next day. Bikram yoga is highly enriching and I encourage you all to give it a whirl.

* This is the first post in the new lifestyle section of my blog. Stay tuned for more interesting topics and healthy tips for living life to the full.

Feb17

* Rose and Basil Frozen Yoghurt *

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Rose and Basil Frozen YoghurtWhilst on holiday on the island of Korcula (kor-chew-la) in Croatia, we came across a beautifully rustic, family-run restaurant which served some of the most delicious food I’ve ever tasted. On a sleepy afternoon, we went for a cross country burn on the scooter in search of a famously remote beach, which is renowned for being a heavenly paradise, free from all those irritating tourists. We stopped off in the sleepy little village called Papnat for a squizz at the local country folk (who must have been having a sensible siesta as they were not in sight) and found this gem called ‘Konobe Mate’.

Set in the front garden of the family home, grape vines and creepers adorned with bright flowers provided a whimsical setting and welcome respite from the sweltering heat. The endearingly genuine service typical of many in the hospitality trade extended here, as the waitress made polite, inquisitive conversation and praised our selection. On such an intensely scorching afternoon there was only one option – the rose and basil frozen yoghurt, washed down with an espresso and a shot of her finest homemade rakia (house distilled fermented fruit, reminiscent of rocket fuel concocted in days gone by).

We tucked into delectably icy pillows of this rose and basil frozen yoghurt, a combination that I’d never thought would go well together, but it just works. It’s so fragrant, with intense bursts of floral and herbaceous notes. Put simply, it’s like feasting on a summery garden, only creamy. We were so enchanted with this delightful restaurant, we made a booking for that evening and set off into the blazing sun towards the coast.

In order to make this frozen yoghurt you need an ice cream maker, which can easily be purchased at an appliance store or in good condition off Ebay or Trade Me. Ensure that the frozen yoghurt is the perfect consistency by checking it often. I’m usually so captivated by the creation of this frozen yoghurt, I can barely tear myself away from watching it. Am I alone here?

Rose and Basil Frozen Yoghurt

2 cups of plain, unsweetened Greek yoghurt

3/4 of a cup of milk

1/2 a cup of good-quality raw honey, warmed

1 1/2 tablespoons of rose water

A teaspoon of vanilla paste or a vanilla bean, deseeded

2 tablespoons of fresh basil leaves, finely chopped

A couple of handfuls of fresh, organically grown rose petals (optional)

Whisk together all of the ingredients for a couple of minutes until the mixture becomes light and fluffy. Transfer to the ice cream maker and follow the user instructions until the desired consistency is reached. In the ice cream maker I use, it took about 35 minutes until lusciously textured frozen yoghurt was created. Best eaten as soon as possible.

Feb6

* Fig and Macadamia Roll *

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Fig and Macadamia Roll

Croatia. A dreamy, lush paradise basking in the warmth of the Adriatic. From a war torn country to a touristic pilgrimage, Croatia has emerged from the dark days to become a haven for foodies, the intrepid and those who simply want to laze on the beach drinking mojitos and wearing short shorts. This post marks the beginning of a series of recipes from a delightful holiday spent in Dalmatia a few months back.

As my Beau and I strolled through the narrow alleyways of the Old Town in Split, we were struck by the  intense heat of the Old Town, which entraps the hot air within its high brick walls. Sweat-drenched tourists battle on in a sedated state, longing for the next cool fix, like an icy-cold lemonade or a gelato. As is often the case in Croatia, the later in the day it is, the more critical it becomes to seek solace in air-conditioned shops and restaurants to cool off before heading to the next attraction. After watching the spectacle in the Old Town’s Square – a comical period drama of the Roman emperor Diocletian addressing the town folk outside his grand palace – we thankfully stumbled upon a tiny shop selling traditional Croatian gourmet products; sugar-coated almonds, honey lavender shortbread cookies and carob liqueur lined the shelves awaiting our Quality Control.

A generous pour of the customary carob liqueur by the hospitable host certainly did the trick and samples were devoured with great fervor. We had the pleasure of tasting a delectable little morsel of goodness, a fig and walnut roll, which many will attest has always been a heavenly combination. Made with young Dalmatian walnuts and orchard figs, dried in the Autumnal sun, this sweet treat graces many cheese boards in this neck of the woods and is typically matched with a fine local cheese, fresh from the Island of Pag or the farmer down the road.

To put an Antipodean twist on this classic, I created this figgy roll with macadamias and the result is is seriously good – intensely nectarous, wonderfully textured by the fig seeds and crunchy macadamias and lightly spiced by the cloves. The health benefits of figs are outlined in a previous post with a fresh fig recipe Goat Cheese, Figs and Walnuts with Drizzled Honey. The other super food star is the macadamia nut, which is native to Australia, New Caledonia and Indonesia, but is now grown in many warmer places, including our beloved New Zealand. Macadamias are a rich source of mono-unsaturated fatty acids, like oleic and palmitoleic acids, which research suggests increases good (HDL) cholesterol and reduces bad (LDL) cholesterol levels in the blood. They are also a good source of minerals including selenium, magnesium, zinc, manganese, calcium and iron. A true wundernut, indeed.

If the figs have been laying about at the back of the pantry for a while, it works wonders to soak them overnight in some orange or grapefruit juice to freshen them up, hence why it is optional. If they are brimming with freshness, leave this part out. If you are vegan, try this recipe with a vegan cheese or creamy nut paste. This is also delicious as a sweetie treatie with a cup of tea or coffee.

Fig and Macadamia Roll

2 cups of dried figs, chopped

3/4 of a cup of orange or grapefruit juice (optional)

1 cup of macadamias

A tablespoon of honey (optional)

1/4 of a teaspoon of ground cloves

Soak the chopped dried figs in orange juice overnight if required. Drain off excess juice and pulse in a food processor until a sticky paste is formed.

Add the macadamias, honey (if you please) and cloves and pulse lightly, ensuring that some of the macadamias are still in large pieces.

Form into a roll using your hands, wrap in baking paper or glad wrap and keep in the fridge and cut into slices as required.

Alternatively, if you prefer a drier roll, allow to rest uncovered in the fridge or pantry for a few days. I can never wait that long, so I immediately enjoy with a strong cheese or a creamy vegan nut paste.

Jan27

* Kefir Bananarama Shake à la Fabulous Fermentation Week *

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I’m so into bananarama shakes right now. I simply must have at least one per day, usually straight after work or on weekend afternoons before heading to the Botanics for some frisbee extravaganza action. I usually make my bananaramas with almond milk, but my dear friend and fellow food blogger Kauia Moriaty who writes the wunderbar eat it blog, informed me of the ladies who are spreading the joys of fermenting to the masses. Elenore Bendel Zahn who writes the Earthsprout blog and Sarah Britton from My New Roots are pioneering this fermentastic revolution and provide thorough and informed expositions on the benefits of fermenting fabulously.

I’m fairly new to fermenting, in fact, I’d only ever fermented kefir using cow’s milk and the result was seriously tart – so tart, it was undrinkable. The Fabulous Fermentation Week inspired me to try again and reap the nutritional rewards of these (dare I say) seriously strange grains.

Kefir is fermented milk made with kefir grains, which is a symbiotic culture of yeasts and good bacteria. It’s believed to have originated in the Caucasus mountains and is increasing in popularity as people are waking up to its incredible health benefits. Kefir is highly nutritious, full of gut-aiding probiotics and has a good dose of B12, which is good news for vegans and vegetarians whose diets are usually lacking in this integral vitamin. It also contains vitamins B1, B6, D, as well as folic acid, iodine, calcium and iron. Kefir can also be made from various types of milk, including coconut, almond, rice, seed, soy or dairy and can also ferment fruit juice and coconut water.

I purchased whole milk kefir from the organic store and sat it on the bench for a couple of days until the cauliflower-esque grains appeared and the kefir had started to form. As I wanted to make an almond milk kefir, I strained the kefir and washed the wee grains thoroughly and started the kefir process again, by putting the kefir grains and a good dose of almond milk in a jar, popping the lid on and allowing it to sit for a day or two.

If you find it really hard to stomach uber-tart food or beverages, disguising kefir is the key. Bananas are a great way to disguise the tartiest of tart flavours and coconut milk provides a creamy hit to balance the shake. LSA (Linseed, Sunflower, Almond mix) fortified with buckwheat, quinoa and chia provide an extra nutrient hit and the honey (or agave, maple syrup) gives the bananarama shake a nectarous finish.

Kefir Bananarama Shake à la Fabulous Fermentation Week                                                                                                                                                                

A cup of kefir, any which way you please

A cup of coconut milk

2 very ripe bananas

2 tablespoons of LSA

A tablespoon of raw honey, agave or maple syrup

A few cubes of ice

Put all of the ingredients into a blender and whizzz. Serve on the deck in the sun with your dearest or if you’re in the cooler climes, watching the snow and dreaming of summery pastures new.

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