Raw, Vegan, Gluten Free, Fermented, Sugar Free
This works as a yummy spread, a dip, a sauce, however you want to use it. It is easy to make, and flexible to flavor.
The fermentation gives it a special tang, plus probiotic goodness. You can make it without the water kefir grains, and it will still be yummy, just not fermented
Cheesy - nutritional yeast, onion powder, salt, pepper, herbs
Spicy - nutritional yeast, smoked paprika, garlic powder, salt, pepper
Herby - Fresh or dried herbs of your choice, salt
Fruity - Dried apricots
Try mixing your nuts or seeds!
Macadamia and cashews
Sunflower and sesame
For this week, my Tuesday Tip over at Turf HK is all about healthy snacks at the office.
The office is a minefield. Besides the stress of work and hours of sitting, there is often piles of junk food in the kitchen or on the counters. That chocolate your co-worker brought back from their recent trip, the omiyage from Japan. Oh, and the birthday cake that seems to appear at least once a week.
It’s hard to say no, especially when you are hungry. One technique to help avoid the birthday cake offerings is to not be hungry! The best way to stave off hunger at the office is to have healthy snacks at your finger tips.
Go over to Turf to learn some great ideas for healthy snacks at your desk!
(Raw, Gluten Free, Sugar Free, Vegan Option)
Coconut yogurt is a healthy snack, with good fats and probiotics. Add chia seeds and you get the added boost of fibre and omega-3!
This is one of my all time favorite breakfasts or snacks.
You can either mix this up for a casual bowl, or layer it beautifully in champagne glasses for a lovely parfait. It makes a perfect breakfast or morning snack at your desk. It is easy to make up the night before and store in the fridge too!
** Note - Coconut yogurt is very filling, I often find just a 1/4 cup is enough for one sitting, so start small as you can always add more.
*** Substitutions – instead of coconut yogurt kefir, you could use milk kefir, whole fat plain greek yogurt or whole fat plain yogurt. Do be sure to choose a yogurt with no added sugar.
(Gluten Free, Grain Free, Nut Free, Sugar Free)
Currently, I am on a family holiday with all of my in-laws. I am loving using all the super fresh ingredients and creating dishes the kids and adults will be willing to try, and possibly like. These have no flour of any kind, the cheese and egg helped hold all of this together perfectly. They came out crispy and coconut oily and super yummy!
Tastes great plain or dipped in fresh tomato puree, or with apple sauce (like Hanukkah potato latkes!!)
Makes 15-20 small fritters, this amount will vary based on size of ingredients and of your fritters :)
** If you are on a low salt diet, you can rinse the zucchini and onion to get the salt off before you squeeze the moisture out.
*** Use an old cloth, or one you don't care about, as the zucchini can dye the cloth a bit green.
(Gluten Free, Sugar Free, Vegan, Raw)
I love wraps. Yes, I could just eat my salad with a fork, or just put my avocado and homemade probiotic rich kraut on a cracker... but there is something really satisfying about picking up a wrap with my fingers and biting into it.
When I made this recipe, I made it two ways - as a thin wrap and as 'bread'. After taste testing with a few friends, the wrap was the winner. You can see the bread in the photos below for comparison.
These are super easy to make, and come out really great.
The recipe is flexible, so you can play with the ingredients and flavors - add carrots in place of some zucchini, use more onion, add a clove of garlic, have fun trying some different ideas!
Store in a sealed glass or plastic container in the fridge - will last 1-2 weeks.
** Soak your nuts and seeds for 4-12 hours before using them
Essential Living Food Raw Chia Bread
( Fermented, Vegan, Raw, Gluten Free, Sugar Free)
What kids don't love ice pops? Especially on a hot summer day in Hong Kong, these are a go-to snack!
I have always made homemade ice pops for my kids, usually with fruit. Watermelon and chia seeds is the all time favorite, with coconut water and mango coming in a close second.
Now our ice pops have an extra probiotic boost from kefir!
How to make Kefir - http://www.lantaumama.com/blog/kefir-the-probiotic-elixir-class-notes
Below are the exact ice pop molds we use. We even bring them on holiday with us so we can have ice pops everywhere we go!
Silicon Ice Pop Molds - these fit great in the freezer, and are good for ages 7 and up
Rocket Ice Pop Molds - these are easy to fill, and are larger so good for ages 5 and up
Star/Flower Ice Pop Molds - these are easy to fill, and are larger so good for ages 5 and up
Ring Pop Molds - perfect size for younger kids - or bigger kids whom are not so hungry
Click on the photo below to be brought to the appropriate Amazon page. If you buy from that link, I get a tiny tiny commission (pennies), and it doesn't cost you anything extra :)
(Gluten Free, Vegan, Raw Refined Sugar Free)
Recently, I made some fabulous homemade almond milk, which I then fermented into fermented almond milk kefir. Super yummmmy! It left me with a whole load of raw, slightly damp, almond meal.
I knew just what I wanted to make - raw balls! Then as I was rolling them, I decided to do raw brownies instead. See, this is how I cook, or not cook in this case... I go by feel and mood, and often forget to take photos or write notes. So most of the recipes on this site I have made numerous times taking notes, so I can share them with you.
They have two different additions to most raw balls or raw brownies:
1 - black mission figs, the only reason I used any dates at all, was that I ran out of the figs, the figs really made a difference. I made another batch with only dates (I was out of figs) and it was good, but not as good as the batches with figs. So in short, use figs!
2 - peppermint extract, the flavor pulled the whole taste together perfectly
These can then be stored in the freezer for months or in the fridge for a couple weeks - but they won't last that long! My kids love them, and they go great with a glass of homemade almond milk kefir.
(Gluten Free, Vegan)
I love love love NY Jewish Bagels - they are both emotionally satisfying and yummy. When I am back in the USA, I usually have one huge one every morning - a thin shmear of cream cheese, piled with lox, tomatoes, vidalia onions, pepper... and sometimes the non traditional avocado instead of cream cheese.
In my over 20 years living away from the USA, it is the single top food I miss. Sure I have tried bagels in London, Tokyo, Hong Kong and Beijing... but it's really not the same.
Since going wheat free, it made my last trips to the USA kind of painful. I did discover that I could eat the Sprouted Spelt Bagels from Alvarado Street Bakery, so I have these when I am back in the USA and they are really excellent, but NOT gluten free. Reminder, spelt is NOT gluten free.
I was getting pretty desperate to try a gluten free bagel recipe, my expectations were suitably low, I was not expecting Brooklyn Bagels... but I wanted something with a chew that was different from bread or a roll.
I think I found it with this combination - even hubby had seconds and the kids loved them too! Served with cream cheese, wild salmon lox, yummmmmmy. So good in fact, I forgot to slice the tomato and onion!
Many GF bagel recipes have coconut and almond flour as the main and only flours - I make so many other things with those ingredients, and I knew bagels they would not be. At the same time, i knew just using Bob's GF All Purpose Baking Flour would not be right either... so I combined the ideas.
So I found this easy recipe at Bob's Red Mill and modified it.
For the topping:
Form them by hand, with very wet hands.
Bake on a metal tray with parchment paper, not silicon tray.
After you bake them, once they cool, slice them and freeze them right away.
Then, when you want a yummy gluten free bagel, you can just get one from the freezer.
This helps keep the fresh flavor for much longer.
(you can do this for bread and store bought bagels too -but ALWAYS slice first!)
(Gluten Free, Sugar Free, Vegan)
I love plain almonds. They have been my go to snack for years. I always have a jar at my desk, or a small container in my bag when we are out. Filling, nutritious and natural.
Flavored almonds never did it for me - too much salt or chemicals or just too much flavor that took away the almonds' wonderful natural taste.
Then one day, I tried tamari almonds, the subtle flavor won me over, and I created this super healthy recipe to make them at home with my dehydrator!
Here are some tips to making these:
If you don't have a dehydrator, you can do this in an oven on low heat.
WikiHow - How to Soak Nuts - http://www.wikihow.com/Soak-Nuts
Food Matters - Why to Soak Nuts - http://foodmatters.tv/articles-1/the-benefits-of-soaking-nuts-and-seeds
LantauMama - Dehydrator - Dried Fruits and More - http://www.lantaumama.com/2/post/2013/12/dehydrator-dried-fruits-and-more.html