Sticky Date Pudding with Date Caramel Sauce

 

            I don’t know what it is about these beautiful little dried fruits that I love so much, I cannot believe I used to hate them! Dates are one of my favourite sweeteners to use when I’m baking, along with rice malt syrup and coconut sugar. They are also a super easy snack to beat back those sugar cravings, although I know not everyone can eat lots of these, as they are high on the Fodmap scale.

            So I decided to share with you a recipe that I love, for a healthier version of a rather naughty dessert.

S t i c k y  d a t e  p u d d i n g! (As the title implies.)

I have tried a few different healthy versions of this dish and I must admit Lola Berry does a really tasty version in her ‘20/20 Diet Cookbook’, I’m also super excited for her new cook book coming out early this year.

            A little bit about D A T E S :

            These little fruits are an amazing source of potassium, which is a critical mineral in the maintenance of fluid balance in the body, as well as in the process of nerve impulse transmissions and muscle contractions.

Dates are also a great source of fiber, iron, niacin and vitamin B6. As they are a sticky fruit, with around 60% of their weight being sugar, it’s a good idea to clean your teeth after eating them, to prevent cavities.

            This pudding has quite a light texture, its still moist (*cringe) but it isn’t a dense pudding. The more of the caramel sauce you add, the richer it gets, but I really think it does need at least a bit of the caramel to help bring out the date flavour. So don’t be scared if you’re not a fan of rich desserts!

Sticky Date Puddings with Date Caramel Sauce

Plant-Based – Gluten Free – Dairy Free

Makes: 4 serves

Time: prep: 20 minutes

Cooking: 20-30 minutes

Ingredients:

Pudding

- 1 ½ cups dates

- 1 cup almond meal

- ½ cup buckwheat flour

- 1/3 cup pecans, crushed

- 1 flax egg (1 tbsp flaxseed meal, 3 tbsps of water, left to set)

- 1 tsp baking powder

- 1 cup almond milk

- 1/3 cup coconut oil

- ½ tbsp apple cider vinegar

- ½ tsp cinnamon

- Pinch of Himalayan pink salt

Caramel Sauce

- 1 ½ cup dates

- 1/3 cup coconut oil

- 1/3 cup almond milk

- 1/3 cup unhulled tahini

- Pinch of Himalayan pink salt

Method:

- Pre-heat your oven to 160C, and grease a small cake tin.

- If you are using dried dates, you’ll need to soak the dates for both the pudding and the sauce in separate containers, with boiling hot water (if using medjool dates you wont need to soak them). Drain the dates well after about 15 minutes soaking or when they are soft and beginning to break down easy when squished with a fork.

Now is also a good time to make your flax egg.

- Place the pudding portion of the dates, almond milk, flax egg, apple cider vinegar and coconut oil in a food processor or blender and blitz until smooth.

- Combine the smooth pudding date paste with the dry ingredients and transfer the mixture into the greased baking dish. Smooth over the top of the pudding and place it in the oven for 20-30 minutes. It should turned slightly golden colour, with a warmer golden colour around the edge, and if you poke a skewer in the centre it should also come out clean when it is ready. It will still feel quite soft if you press down on the centre of the pudding, but that is perfect as it wont be dry on the inside.

- While the pudding is cooking, you can make the date caramel sauce by simply popping the last of the soaked dates that have been drained, along with all of the other caramel ingredients into a food processor/blender and blitz. Keep this going until the paste has a smooth consistency and all the dates have broken down.

- Once the pudding is cooked, poke the whole thing repeatedly with your skewer, so it is covered in lots of little holes. Then spoon over 2 or so tablespoons of the date caramel and spread it out over the pudding, this helps prevent it from drying out and brings out the date flavour.

- Serve the pudding with a scoop of the Date Caramel Sauce and your favourite non-dairy ice cream or coconut cream.

Let me know how you go if you do try this out yourselves, or post a picture on instagram with the hashtag #cinnamoncourtney so I can see all of your recreations!

‘I release all fears and doubts’ – Louise L. Hay

Source:

- Foods that Harm, Foods that Heal – Readers Digest & Dr Rosemary Stanton

- Understanding Nutrition (Australian and New Zealand Edition) – E. Whitney, S. R. Rolfes, T. Crowe, D. Cameron-Smith & A. Walsh

Coffee Body Scrub

            For this week’s wellness post I wanted to share a body scrub recipe that I like to use. It is so simple and easy to make, even though it has so few ingredients, they each have properties to help give you soft smooth skin. What we put on our bodies is just as important as what we put in them. Our skin readily absorbs the products we put there.

            There are quite a few similar products out on the market but I love making my own. It saves money and it can be so rewarding knowing you’ve made it yourself, it also makes a luxurious personal gift.

           

Some scrubs use a portion of salt and while this is a good exfoliant and pulls excess fluid from the body, it is quite abrasive when you use it on your face so I haven’t used any in this recipe. Also be careful with essential oils, as they are quite strong when pure, so if you have sensitive skin test the oil out of a patch of your skin first to see if it causes a reaction.

Health isn’t only about the physical, using this body scrub in a relaxing or pampering session, is a great way to unwind, giving yourself a mental break and me time.

So why use these ingredients?

Coffee- Just like drinking your morning coffee, rubbing it on your body also wakes up your skin. The caffeine and antioxidant content in the coffee targets cellulite, stretch marks, eczema, psoriasis and varicose veins, by seeking out the free radicals that may be associated with these conditions. It also actually has the same pH as your skin so it wont dry it out, pair it with the below ingredients and you’ll be super smooth.

Sugar – Brown or Coconut – The sugar is ultimately there for exfoliating your skin. It helps to remove dead or dry skin cells, clearing your pores to allow for smooth new skin growth. It also contains glycolic acid, which helps to condition and moisturize your skin, while also protecting it from toxins.

Coconut oil – Is an amazing moisturizer (I love using it as an overnight face mask), naturally high in collagen supporting lauric acid and also has antibacterial and antimicrobial properties.

            - Olive oil – is also a great alternative to using coconut oil. It has been used as a moisturizer for centuries, high in antioxidants and natural acids that help strengthen your skin.

Essential oil (optional) -

Peppermint – This can help to stimulate circulatory flow in the area applied.

            Lavender – This calming smell can counteract the stimulating smell of the coffee if you want to use it at night, or to help you relax.

            Orange – This can give a little vitamin C and antioxidant boost for your skin, aiding in collagen production, stimulating new skin growth and strength.

Coffee Body Scrub

Makes: 2 ½ cups/ approx. 4 uses

Time: 10 mins

Ingredients:

- 1 cup ground coffee

- 1 cup raw/brown sugar

- ½ cup coconut oil

- 6-8 drops of essential oil (optional)

Method:

- Combine all ingredients in the bowl, using your hands to do this is so luxurious \ and helps keep the coconut oil melted from your body temperature.

- Transfer into an airtight storage container.

Directions of use:

- Scoop out small handfuls of the scrub and rub it directly onto the skin.

- It is best if you do this while in an empty bath or shower as it gets pretty messy, but that’s half the fun!

- Leave it on or skin for at least 5 minutes, or however long you can last standing around naked looking like your covered in mud, then rinse it off your skin.

- Hey presto! Gorgeous smooth skin.

Note: After you use this in the bath or shower, make sure there is no coffee left in the bottom of your bath or shower as it could stain the grout and tile.

‘I deserve the best and I accept the best now’ – Louise L. Hay

Chocolate Acai Bowl

 

            I seriously cannot get enough of banana nice kreme or frozen smoothie bowls. They are so refreshing, filling and you can pack in a few sneaky serves of fruit and vegetables, while feeling like your eating ice cream. So in my mind, it’s totally ok to eat for any meal of the day!

            This recipe isn’t laden with heavy fats or creams that will leave you feeling sluggish, like a dairy ice cream would. This frozen smoothie bowl is packed with antioxidants from the acai and mixed berries, while the bananas add a hit of potassium, vitamin B6 and folate. The carob powder gives it that naughty chocolate taste without the nasties. While the electrolyte-rich coconut water provides your body with a shot of calcium, magnesium, phosphorus, sodium and potassium, making it ideal for rehydrating your body, boosting your pH levels and promoting healthy heart and kidney function (also great for those suffering from having a few too many drinks the night before).

            I think the frozen bananas gives this smoothie bowl a better texture than using fresh bananas, but feel free to switch it up to fresh if you want more of a drinkable smoothie, I prefer the ‘need a spoon’ consistency. This combination of ingredients really go so well together, the sourness from the acai, richness from the carob powder and the creaminess from the bananas just give it an all round deliciousness that hits your flavour palette for 6.

            You will need a blender or food processor for this recipe, I cannot live without mine and if I had to live with only using one kitchen appliance it would be my food processor. Definitely worth the investment.

             

Chocolate Acai Bowl

Plant-based – Gluten Free – Dairy Free

Makes: 1 serving

Time: prep: 10 mins

freeze bananas: overnight

Ingredients:

- 2 bananas, frozen

- 1 tbsp of acai powder

- ¼ cup of mixed berries

- 1 tbsp carob powder (or raw cacao powder)

- 1/3 cup coconut water (could swap for plain water or fruit juice)

Sneaky optional add ins - spinach, pre/probiotic powder, plant-based protein powder, superfood powders (examples HERE)

- Toppings (optional)

            - Fresh fruit

            - Muesli / granola (use a gluten free product if you want to keep the recipe GF)

            - Chia seeds, shredded coconut, goji berries, cacao nibs (omit cacao nibs to keep recipe caffeine free)

            *Note: In the acai bowl, if you are using a frozen packet of acai you can cut out the ¼ cup of mixed berries, as you will already have the right consistency from the acai packet.

Method:

- This is really a simple recipe. Just pop all of the smoothie ingredients into your food processor and blitz it up! You may need to stop it a few times to move it around to make sure all the frozen bananas are breaking down (I slice my bananas up before freezing them, I find then blend better), but once it looks like it is all smooth it is done. Although, don’t leave the blender running once its smooth because the friction created in the blender will start melting your smoothie

- Scoop out your smoothie, and top it with any of the topping you fancy, or just eat it straight!

Let me know what your favourite smoothie flavour combinations are in the comments below! If you try out this recipe post a picture on instagram with the hashtag #cinnamoncourtney so I can see all of your recreations!

‘I stand strong in my personal power’ – Deepak Chopra

What is so super about superfoods? Also a few superheroes hiding in your spice cupboard.

 

            S U P E R F O O D – yep, we have all heard this word many a time. It is a beautifully catchy marketing word but what does it really mean?

Oxford Dictionary defines it as:

            - ‘a nutrient-rich food considered to be especially beneficial for health and well-being’

            Essentially it is a whole food that contains a high level of a vitamin, mineral, nutrient, phytochemical (ie. Antioxidant), they also are often low calorie and high fiber, which help support our bodies to function at an optimal level, and then some. As many people believe that some of the properties found in these foods can combat ailments like heart disease and cancer.

            The superfood label is just that. It is a really smart label that the food industry has gotten a hold of and run with it. So as long as you see past a lot of the sneaky marketing ploys, superfoods are a great addition to your diet. They don’t replace a healthy balanced diet full of whole foods, but they can give you a boost here and there, if you know what kind of boost your looking for.

            So I have decided to give a little explanation behind a few of my favourite superfood powders that I have incorporated in my diet, and what effect they can have in your body. I have also included a few my favourite spices that I use almost everyday, as they can also have medicinal effects on the body and can be a lot easier to incorporate into your diet than a few of the superfood powders.

I decided not to discuss herbs here, just superfood powders you can buy as well as spices. I am planning on writing a herb and herbal tea post if that’s something you are interested in? Let me know in the comments below.

Anti-clockwise from the Top: Maca, Acai, Mesquite, Lucuma, Camu Camu, Carob and Cacao.

Superfood Powders

Maca Powder-

           

This was the first superfood that I brought into my diet and has to be my favourite. Maca is a small root like vegetable that looks similar to a walnut and has been used for thousands of years by the Incas in Peru. I find it doesn’t have a strong flavour to it and blends well in smoothies or cereals, or in baking. It just has to be incorporated slowly into your diet to begin with, as some people can have reactions to it in large amounts.

            It has high levels of calcium and potassium, which help the nervous system, and muscle and vascular functions. Also incorporating B and C vitamins, phystosterols and alkamides, to increase energy, boost immunity, and strengthen the body’s endocrine system, enhancing processes like metabolism, mood, growth and sexual functions.

So it helps increase endurance and stabilize your energy levels, while balancing out your hormones and assisting with stress, anxiety and fatigue.

Acai Powder- (pronounced ah-sigh-ee)

           

            Acai can be found in a few different forms, powder, juice, capsule or in frozen puree. I personally use the powder because I find it easier to add into my smoothies and acai bowls, but the frozen puree is also really delicious. It is a sour tasting berry that tastes so amazing when paired with cacao or carob.

            Acai is a small dark berry that is native to the Amazonian rainforest, and is absolutely jam-packed with antioxidants. Antioxidants are compounds that neutralize the free radicals that are floating around our bodies that can damage our cells.

            Acai also contains high levels of B vitamins, as well as vitamins C and K, which help increase our energy levels, combat fatigue and strengthen out immune system.

Mesquite Powder-

            Mesquite is an edible pod of a plant found in dry regions of North and South America. It has a sweet caramel malt taste to it and is delicious in smoothies and baking.

            Mesquite powder is low on the glycemic index, even though it has quite a sweet flavour to it. It has significant levels of calcium, magnesium and contains the amino acid, lysine. Which plays a large role in calcium absorption, building muscle protein, and the body’s production of hormones, enzymes and antibodies.

            Mesquite has also been found to have the potential to aid in the management of diabetes, as treatment with the powder has been found to boost the beta cells of the pancreas, which are responsible for producing and secreting insulin.

Lucuma Powder-

            Lucuma is a Peruvian fruit that is similar to a persimmon, with a subtle sweet, citrus and caramel flavour. This powder can be added to many foods, cereals, smoothies, juices, desserts and baked goods.

            This fruit is an amazing all-rounder superfood powder; it’s low GI and contains high levels of beta-carotene, calcium, iron, magnesium, phosphorus, potassium and vitamin B3 (Niacin).

            Vitamin B3 or Niacin is a compound that participates in metabolic reactions in the body, and are key in energy-transfer reactions, especially the metabolism of glucose, fat and alcohol. So, niacin can be utilized in the body to mobilize fat and remove toxic substances stored in your fat cells. This is a vitamin that can become toxic if you constantly consume too much though, so keep that in mind when portioning out your serving size of the superfood powder.

Camu Camu Powder-

            This is another Peruvian fruit that grows in the shallows the Amazon River. Camu Camu powder has a really strong citrus taste, and I use it in juices and smoothies.

            With such a strong citrus taste its not surprising that this powder is known for its really high Vitamin C content. The powder is essentially the fruit flesh dehydrated and ground into a powder, with vitamin C content 30 to 60 times higher than that of an orange.

            A few of Vitamin C’s rolls in the body are to act as an antioxidant, assist in the absorption of iron, strengthen the resistance to infection, in amino acid metabolism, as well as the synthesis of collagen and thyroxine.

Carob Powder-

            This is one of the most delicious tasting superfood powders. Carob comes from the pod of the Carob tree, which is then crushed to form the carob powder. It tastes like chocolate. Enough said.

            It contains less fat than cacao powder, tastes sweeter, and unlike cacao it is also caffeine free! I often use this in place of cacao powder in many recipes, smoothies, desserts and in baking.

            Carob has antiviral and antibacterial properties, can assist in digestion, while it can also play a role in regulating blood glucose and lowering cholesterol.

F U N  F A C T - it is also not poisonous to dogs, unlike cacao.

Raw Cacao Powder-

            With all of the above superfood powders I try to buy them in raw form, as often vitamins and minerals can be effected by temperatures and light, but I always choose to have the raw form of cacao powder as it has twice the amount of antioxidants as the cacao made from roasted beans.

            With a name that means ‘food of the Gods’ in Nahuatl, where could you go wrong? Made from the bean of the cacao tree, it contains high amounts of antioxidants, as well as manganese, fiber, vitamin C that helps the immune system and magnesium that contributes to heart and muscle health.

            It has been shown to improve your mood, blood circulation, enhance metabolism as well as increase brain function. Even with all these benefits, if you have difficulties with caffeine or have problems with adrenal fatigue try and stick mainly to carob powder for your chocolaty hit.

From Left to Right: Maca, Acai, Mesquite, Lucuma, Camu Camu, Carob and Cacao.

Spices

Cinnamon-

            Ohhh cinnamon. So I do love this spice, but apart from tasting absolutely amazing and making it into my diet daily, it is made from the dried bark of two types of Asian evergreens.

            This spice can be added to both savory and sweet foods or drinks, and can help relieve gas and bloating. While also having antibacterial and antimicrobial properties, it has also been found that it may reduce the discomfort for those suffering from heartburn.

Turmeric-

            Turmeric is a relative of ginger and was first found in India. It has a mustard yellow colour and is most often used in savory foods.

            It is an ingredient that is highly prized in Ayurvedic medicine, and is becoming more popular recently due to the antioxidant flavanoid, Curcumin, which is found in turmeric and shown to have anti-inflammatory properties. This makes it beneficial to the circulatory system, helping to keep red blood cells from clumping and increases circulation. It is also known to aid in digestive disorders.

Ginger-

            This delicious warming spice can be used in many different ways, in sweet desserts and baking or savory dishes and curries or even in drinks and teas. Ginger is most commonly used as an ingredient to help alleviate nausea and vomiting, weather it be from motion sickness, morning sickness, food poisoning, gastroenteritis or chemotherapy.

            Ginger also has anti-inflammatory properties that block a pro-inflammatory, hormone like chemical, called prostaglandins. This may help with the pain suffered in migraines if taken at the first signs of symptoms, as migraines are thought to be caused by the inflammation of the blood vessels in the brain. Similarly, it is thought to help with the swelling and inflammation of those suffering with arthritis when ingested.

Chilies - Capsasiniods -

            Chilies or hot peppers can add flavour and heat to many dishes, I use chili flakes or cayenne pepper in almost all of my savory dishes, and I usually add a pinch to my chocolate dishes, as I find it just gives the chocolate a lift and a warmth and tastes amazing. I have learnt though, as much as I like chili, adding too much to a chocolate dish isn’t that nice…

            The heat in chilies is from substances called capsaicinoids, which actually have no smell or flavour to them, and are found in the seeds and white ribs of the chili. Capsaicinoids can be used topically as pain relief, while consuming them can help relieve the discomfort and sinus congestion cause by allergies, colds and flu.

            It has also been thought that consumption of chilies can stimulate the productions of endorphins, boosting your mood, while also acting as an anticoagulant, helping to prevent blood clots.

Red varieties of chilies have been found to have a higher nutritional content than green varieties, with high levels of beta-carotene, vitamin C, and bioflavonoids, which are plant pigments that are thought to help prevent cancer.

Nutmeg-

            I could go on forever about spices but the last one I have included today in Nutmeg. Nutmeg is the shelled seed of a small plant; the hull of the seed is called mace.

            A substance in nutmeg called eugenol, is thought to prevent heart disease by preventing blood clots. Nutmeg also has antibacterial properties, and may destroy the food-borne bacteria E. coli.

F U N  F A C T - Very high doses of a compound found in nutmeg oil, myristicin, causes hallucinations.

Let me know below, if you have any more interesting properties for these superfoods and spices that I have missed!

‘Every thought I think is creating my future’ – Louise L. Hay

Source:

- Foods that Harm, Foods that Heal – Readers Digest & Dr Rosemary Stanton

- The Beauty Detox Foods – Kimberly Snyder

- The Whole Pantry – Belle Gibson

- Loving Earth

- Nourish, Vol.3 No.1 2015

- Understanding Nutrition (Australian and New Zealand Edition) – E. Whitney, S. R. Rolfes, T. Crowe, D. Cameron-Smith & A. Walsh

 <a href="http://www.bloglovin.com/blog/13464995/?claim=cgaxerrhf2g">Follow my blog with Bloglovin</a>

Apple Pie Bircher Muesli

           

            For many people breakfast is one of the first things to be sacrificed in order to get a little bit more sleep in the morning. Those extra 5 minutes given to sleep by hitting the snooze button. Personally I could never miss breakfast. It has got to be my favourite meal of the day and if I could eat breakfast foods for every meal I would be in heaven.

            I must admit though, I did used to skip breakfast sometimes when I was in high school simply because I ran out of time to make it when I was getting ready in the morning. And I would often nap after school simply because I had worn myself out during the day.

            So to help get us through the morning rush while still giving our bodies the fuel they need to function during the day, one of the easiest solutions is to prepare it the night before! This one bowl recipe is jam packed full of fiber, healthy plant fats and proteins, as well as slow releasing energy ingredients that will get you through your day without crashing.

           

Apple Pie Bircher Muesli

Plant-based – Dairy Free

Makes – 2 Serves

Time – Prep: 10 Minutes

Setting: Overnight

Ingredients:

- 1 cup rolled oats

- 2 tbsp chia seeds

- 1 tbsp pepita seeds

- 1 tbsp sunflower seeds

- 1 tbsp shredded coconut

- ¼ cup sultanas

- ½ an apple, grated (any type you like)

- zest of half a lemon

- 1 ½ cup unsweetened almond milk

- ½ tsp ground cinnamon

- ½ tsp maca powder (optional)

- pinch of ground ginger

- pinch of ground clove

- pinch of ground nutmeg

Top with: (optional)

- Fresh and/or dried fruit, ground cinnamon and chia seeds. I used the second half of the apple from the above ingredients; to store it overnight I chopped it up, covered the apple pieces in lemon juice to help stop the browning and popped it in an airtight container in the fridge.

Method:

- This recipe couldn’t be simpler. Place all the ingredients in an airtight container and mix them around, making sure they ingredients are all combined. Then pop it in the fridge over night.

- The next morning spoon out half the mixture and top it with fresh and dried fruits, ground cinnamon and a sprinkle of chia seeds. 

- Alternatively, if you know you will be in a rush the next morning, you can split the mixture into separate jars before setting overnight, so all you need to do in the morning is grab and go.

- This mixture lasts in an airtight container in the fridge for a few days, so is perfect to prepare a batch ahead of time for a few school or working days.

Let me know how you go if you do try this out yourselves, or post a picture on instagram with the hashtag #cinnamoncourtney so I can see all of your recreations!

‘I turn every experience into an opportunity’ – Louise L. Hay

My Pantry Staples

            I had always been health conscious but I remember back when I was only starting to get into healthy baking and cooking, I would look up recipes online and have no idea what half of the ingredients were, or how they reacted when baking.

           

Some of the following ingredients are pretty different but a lot of them are just items you would walk past in the supermarket all the time. It’s small swaps and changes in the ingredients you buy and the types of foods you eat that can improve your health exponentially. No one changes everything overnight, and often when that happens it hard to keep sustainable, we return to what we find comfortable.

So I started by just swapping a few of my ingredients with healthier options and incorporated what worked for me into my staples, and not everything did. For instance, I have tried coconut flour so many times, determined to make it work in my baking (it never did, really not loving the texture) and that I would grow to like the taste (nope, just no way), so that particular health food didn’t make its way into my pantry staples. And that’s ok, what works for one wont work for all, and I found that a combination of buckwheat four or brown rice flour, with a mix of almond meal has an awesome consistency in my baking, so I use that instead. You will find healthier swaps that will work for you; the key is to keep trying and experimenting, not too much at once but not giving up on healthier options all together when you aren’t a fan of a few of them. It doesn’t have to be an all or nothing change, but surrounding yourself with healthy, nutritious food is a good way to start, as we will eat what is available.

I love to fill my fridge with fruit and vegetables, and they are usually what make up the majority of my food shops, but I will always have the other ingredients listed here available in my pantry.

Flours & Baking Items:

Buckwheat Flour

Brown Rice Flour

Oat Flour (or just rolled oats that I grind up into flour when I need to)

Almond Meal

Hazelnut Meal

Millet Meal

Baking Powder

Baking Soda

Vanilla Extract

Flaxseed Meal (my egg replacement)

Coconut Sugar

Rice Malt Syrup

Coconut Nectar

Coconut Oil

Spice Rack:

Cinnamon

Nutmeg

Clove

Turmeric

Ginger

Chili Flakes

Cayenne Pepper

Coriander Root

Cardamom

Oregano

Coriander

Chives

Thyme

Sage

Basil

Black Pepper Corns

Himalayan Pink Salt

Superfood Powders:

Maca Powder

Camu Camu Powder

Mesquite Powder

Lucuma Powder

Acai Berry Powder

Glow Inner Beauty Powder by The Beauty Chef

Pantry Goods:

Raw Cacao Powder

Carob Powder

Bee Pollen

Unhulled Tahini

Hulled Tahini

Nut Butter

Manuka Honey

100% Fruit Jam (no added sugar)

Unsweetened Almond Milk

Nutritional Yeast Flakes

Almonds

Walnuts

Pecans

Cashews

Peanuts

Sunflower Seeds

Pepita Seeds

Chia Seeds

Buckwheat Groats

Goji berries

Sultanas

Dates

Cranberries

Shredded Coconut

Rolled Oats

Popcorn Kernels

Millet

Quinoa

Lentils

Brown Rice

White Rice

Corn Pasta

Gluten Free Pasta

Organic Tinned Tomatoes

Organic Coconut Milk/Cream

Organic Tinned Beans

Fridge:

Unsweetened Almond Milk

Tamari

Mustard

Apple Cider Vinegar

Fruit (usually fruit that’s in season, and as much as I can afford)

Veggies (these also change depending on the season, I will eat almost any veg, except peas…)

Freezer:

Banana

Mango

Berries

Lemon Juice (ice cubes)

Coconut Milk/Cream (ice cubes)

Passion Fruit Pulp (ice cubes)

Kale

Corn

Leftovers

Other:

Lemon

Banana

Avocado

White Potato

Sweet Potato

Extra Virgin Olive Oil

Coconut Oil

Coffee

Tea (Green, Black and Herbal Selections)

Let me know what swaps you want to make with your food choices; I’d love to hear them! I hope you are all having an amazing day!

‘When you change the way you look at something, what you look at will change’ – Deepak Chopra

Freekeh Tabouli

So… what is Freekeh? (pronounced free-ka)

It’s a nutritious grain from young green wheat, it is similar to barley in texture but I think it has a stronger taste, more of a toasty wholegrain flavour. It is low GI, low carb, good source of protein and high fiber.

This tasty little grain can be used for hot or cold dishes, in salads or in place of rice, pasta or cous cous. I really like this grain’s flavour when it’s cool and I first tried it in a salad similar to tabouli but also with baby cos lettuce and topped with roast pumpkin. It was absolutely delicious, so I decided to recreate a tabouli salad base to share with you. You could either have it as a side dish or as a main like I did, adding in any other salad ingredients or roast veggies to bulk it out and keep things interesting!

Freekeh Tabouli

Plant-based – Dairy Free

Makes: 4 side serves, or 2 main serves.

Time: Cooking- 20-25 minutes

Prep- 15 minutes

Ingredients:

- 1 cup (dry) freekeh, roasted cracked wholegrain, this cooks out to around 2 ½ cups.

- 1 lemon, juiced

- 2 medium tomatoes, diced

- 1 garlic clove, crushed

- 1/3 cup of red onion, finely chopped

- ½ cup of red capsicum, diced

- 2/3 cup of parsley, finely chopped

- ¼ cup of mint, finely chopped (can omit this and just use parsley, or coriander is good here)

- 1 tsp tamari

- 1 tsp chili flakes

- Black pepper to taste

- 1 tbsp of pepita seeds, to garnish

Method:

- Rinse the freekeh in running water before popping it in a saucepan on the stove, along with 2 cups of water. Bring it to the boil, and then turn down to a low heat and cover to cook for around 20-25 minutes, stirring it occasionally.

- Place the finely chopped onion into a small bowl with the lemon juice and allow to soak while the freekeh is cooking. This takes away a lot of the raw bite of the onion.

- Once the freekeh has cooked, it should be soft but still have a chew to it, drain away the excess water and run it under cold water to cool it down.

- Place the cooked freekeh into a large bowl, and add in the rest of the ingredients except the pepita seeds. I recommend adding in the chopped herbs a bit at a time, and tasting as you go, as they are a strong flavour and you may find that you don’t need the whole portion of herbs in there.

- Combine all of the ingredients together, transfer into a serving bowl and top with the pepita seeds.

- If you have any leftovers store them in an airtight container in the fridge.

Let me know how you go if you do try these out yourselves, or post a picture on instagram with the hashtag #cinnamoncourtney so I can see all of your recreations!

“Life always gets better when I treat myself better” – Robert Holden