Superfoods of 2015

What will be the big food hitters of 2015? Say bye bye Kale and quinoa - these are the superfoods you need in your life this year.

Cauliflower

Yep, it's having a massive resurgence. But forget that mushy stuff served with your Sunday roast, it's all about using this old school veg to replace your carbs - think cauliflower pizza base, cauli mash or even cauli egg fried rice!

This white cruciferous vegetable might not look like it's a superfood powerhouse, but looks can be deceiving -  cauliflower contains super substances that can help to balance hormones, boost liver health, fight cancer AND lower blood pressure!

Try Hemsley & Hemsley's Cauliflower mash Shepherd's Pie - delish.

http://www.hemsleyandhemsley.com/recipe/cottage-pie-with-cauliflower-mash/

Bone broth

Seriously, I'm not pulling your leg. Bone broth is what all the cool nutrition kids are downing. Put down your green smoothie - bone broth is the latest statement drink to be seen guzzling.

What's so good about it? Bone broth is pretty high in nutrients as when you boil bones, many of the nutrients leach into the liquid - amino acids, collagen and calcium, magnesium and phosphorus. It's not a myth that chicken broth helps when you're ill - this is partly down to the anti-inflammatory substances found in the broth.

Other bonuses of making your own bone broth are that it's cheap, it saves food wastage and it will contain less salt and fat than your commercial stocks and soups. So get boiling those bones!

Lucuma

Forget Acai – there’s a new South American superfood on the scene. Lucuma is a subtropical fruit known for its anti-inflammatory and anti-ageing properties. Despite being super-sweet, it has a very small effect on blood sugar levels making it a great choice for diabetics and for using instead of sugar to sweeten cakes, desserts or smoothies!

Bullet-proof coffee

Decaf, Soya lattes are so 2014, this year the bullet-proof coffee is hitting the mainstream. Paleo followers don't need any convincing that this unlikely combo of butter, MCTS (a group of fats) and coffee is the best way to start the day. But is it really better than a regular cappucino? Possibly, possibly not. A bullet proof coffee typically contains at least 2 tbsp of butter plus 1 tbsp of MCTs. This is a whole lotta fat to consume in one go. Many people will have this instead of a meal, meaning that they're missing out on other nutrients. On the plus side, fat keeps you feeling full, is an energy source and won't affect blood sugar levels dramatically.

Try it and see if it works for you but avoid replacing meals with this fatty coffee combo.

Amaranth

Like Quinoa,  Amaranth is in a group known as pseudo-cereals, which means it’s not a true cereal grain like oats or wheat. One of the benefits of this is that it’s gluten-free. Health benefits include its high protein content, alongside a good dose of iron, magnesium, phosphorus and potassium.

Cook with a little veggie stock it in a similar way to rice, or have it instead of oats for a yummy porridge. 

Happy healthy 2015!
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Cinnamon Quinoa bake - yummy breakfast

Found this great recipe on Pop Sugar Fitness today. Definitely one to try if you're bored of porridge for brekkie.

http://www.popsugar.com/fitness/Cinnamon-Quinoa-Bake-21799042

Paleo chocolate brownies

This is my first time cooking with coconut flour and it worked really well! The brownies are more chocolate cake than gooey brownie but still delicious.

Ingredients:

1/2 cup coconut flour
3 tbsp raw cacao powder
pinch of himalayan salt
1/2 cup coconut oil, melted
4 eggs
1/3 cup honey
1 tsp vanilla essence
2 tbsp chopped pecans

Method:

Mix the flour, cacao and salt. Stir in the eggs, vanilla essence and honey and blend with an electric mixer or in food processor/blender. Then add the melted coconut oil and mix well. Finally stir in the chopped pecans.

Spread mixture into a lightly oiled baking tray and cook in preheated oven at 180degrees C (350F) for about 20 minutes - keeping an eye on them so they don't over-brown.

Serve warm.

Fave new breakfast/dessert

So I made the most delicious breakfast to take to work this morning - who says you can't have chocolate for brekkie and still feel virtuous? Try it!

Ingredients:

1 tbsp raw cacao powder
2 tbsp chia seeds
200ml almond milk
1/2 tbsp lucuma powder (optional but adds a bit of sweetness)
1/2 banana finely sliced
1/2 tsp cinnamon (optional)

Mix the cacao, lucuma and cinnamon with a little almond milk gradually until you have a smooth paste. Then slowly add the rest of the milk and the chia and mix well (you could also blend if you prefer it smoother). Stir in the sliced banana and leave overnight.

Result - a delicious chocolately breakfast or dessert. Low carb, gluten-free, high antioxidants, and NO added sugar. Amazing.

Spelt flat breads

Although spelt still contains gluten, many people find that it's easier to deal with than other gluten flours. They also taste great and are so simple to whip up! These took me less than 30 minutes from start to finish.

Ingredients:

250g wholemeal spelt flour
1 tbsp extra virgin olive oil
1/2 tsp salt
1/2 tsp baking powder
150ml almost boiling water

Mix the dry ingredients in a large bowl and then add the oil - stir well and then slowly add the water, stirring all the time. When the mixture starts to look doughy rather than 'flaky', use your hands to knead for around two minutes.
Cover with a wet tea towel and leave for around 15 minutes.

Heat a large skillet pan or heavy frying pan. Tear a small piece of dough from the ball and roll out into a flat disc on a floured board. Ideally make the disc as thin as you can without tearing.
Add a little spray oil or olive oil to the pan using kitchen roll to spread. Cook a flat bread for about 1 minute each side.

Serve with dips of your choice (hummus, babaganoush, tzatziki, taramasalata). You could also add spices like chilli or paprika, or herbs such as rosemary to your dough.  

Matcha, lime and coconut mousse

This gorgeous dessert is so simple to make - and healthy of course! It's packed with vitamin E from the avocado, antioxidants from the lime and matcha and just has a little sugar (brown rice syrup). As it's so rich, small portions are recommended!

Ingredients: Makes 8 small portions

2 ripe avocadoes
Juice of 1 1/2 limes
Zest of 1 lime
3 tbsp brown rice syrup (or honey)
1 tbsp coconut oil
1/2 tsp matcha green tea powder
toasted dessicated coconut to decorate

Put all of the ingredients in a food processor or blender and blend until smooth. Pour into serving cups, bowls or glasses and leave to chill for 2-3 hours (you can speed this up in the freezer!). Serve with toasted coconut or finely chopped pistachios.

Buckwheat superfood granola

This granola is crunchy, nutty and full of flavour - and it beats those sugary shop-bought versions hands down. You can add any nuts, seeds, dried fruit or cheeky extras (dark chocolate nibs!) you like.

Ingredients: Makes one large tupperware tub!
250g raw buckwheat
100g oats (leave out if you want it to be truly gluten free)
50g sunflower seeds
50g dessicated coconut
2 tbsp brown rice syrup (or honey)
1 tbsp coconut oil
pinch of salt
1 tsp cinnamon
1 tsp vanilla essence
1 tsp minced/grated ginger
2 tbsp raisins or other dried fruit


Soak the buckwheat in cold water for a couple of hours. Drain and rinse. Then put in a large bowl with the oats, sunflower seeds, vanilla essence, salt and spices. Mix well. Next, add the coconut oil and syrup, stirring to coat all of the ingredients. Spread the mixture on a large baking tray lightly greased with coconut oil. Place in a pre-heated oven at about 180 degrees for around 50 minutes - stirring every 10 minutes to stop it over-browning. Half way through add the coconut and dried fruit and stir well.

Leave to cool thoroughly before putting into an air-tight container (if you can resist eating it straight away!)

 Did you know? Buckwheat is not a type of wheat at all - it's a seed. So it's great for gluten-free diets.