popcorn cacao squares

Makes approximately 12 squares

Ingredients

8 pitted medjool dates

1/2 cup finely desiccated coconut

3/4 cup raw organic cacao powder

3/4 cup coconut oil

2 teaspoons honey

2 cups organic popcorn with salt

Method

1. Finely chop dates and then blend into a smooth paste
2. Over a low heat combine dates, desiccated coconut, cacao powder, coconut oil and honey
3. Take mixture off the heat and stir through popcorn
4. Spread into a slice tin and set in the freezer for 20 minutes
5. Remove from freezer and cut into desired squares

Notes
This sweet snack not only tastes good, but is packed full of flavonoids which act as natural antioxidants!

carrot cake

Serves 12

Poppy bakes...

1. Preheat oven to 170°C. Grease a 20cm round cake tin lightly with oil, and line with baking paper.
   
   
2. Roughly stir together
   1 cup gluten free self-raising flour,
   1/2 cup gluten free plain flour,
   1 teaspoon bicarbonate of soda and
   1/2 teaspoon ground cinnamon into a large mixing bowl.
   
   
3. In a separate medium mixing bowl whisk together
   1/2 cup coconut sugar,
   3/4 cup olive oil,
   1/2 cup raw honey,
   3 eggs and
   1 teaspoon vanilla extract.
   
   
4. Peel and grate
   300g (approximately 3) carrots and set aside.
   
   
5. Pour wet ingredients into dry ingredients and combine with a wooden spoon.
   
   
6. Stir in grated carrot.
   
   
7. Pour mixture into the cake tin and bake for 1 hour.
   
   
8. Allow to cool before removing from cake tin

If you want to 'fancy' this cake up, finish with this amazing buttercream frosting...

1. Place
   120g coconut sugar into Thermomix and mill 20 seconds / speed 10.
   
   
2. Insert butterfly whisk; then add
   250g nuttelex,
   1/2 teaspoon vanilla extract and
   60g rice milk and mix 3 minutes / speed 3.
   
   
3. Spread over top of cake (you might find you have more than you need) and decorate with a sprinkling of
   activated buckwheat.

sultanas + pepitas

I may not have mentioned before what I do for work, but my husband and I run our own building design + interior design practice in Perth. As any owner of a small business will tell you, it is hard work. But we love it!

Eating well to maintain our health, productivity, concentration + creativity is key. And knowing easy-to-cook meals and easy snacks makes our aim to eat well a whole lot easier! I tend to eat lots of smaller meals through the day and one of my favourite snacks is a handful of no-fuss sultanas and pepitas. Being allergic to nuts rules out a lot of other options, so pepitas are my nut alternative. The nutty flavour of the pepitas, and sweetness of the sultanas, go perfectly together.

It is important to find a good brand of sultanas that are juicy as they do vary between brands. I prefer sultanas over raisins as they are plumper, sweeter and juicier. The benefits of sultanas are:

1. They are a great source of energy
2. Contain vitamins B1, B2, magnesium and calcium
3. Reduces inflammation and fever
4. Aids recovery from kidney and liver diseases
5. And new research shows raisins are a good source of inulin which is great for colon health

Pepitas are even more exciting:

1. Pepitas contain amino acids and unsaturated fatty acids
2. Contain minerals such as calcium, potassium, niacin and phosphorous
3. High in most of the B vitamins, and vitamins C, D, E and K
4. Rich in beta carotene that can be converted into vitamin A as needed by the body
5. Rich in the eye protective carotenoid, lutein
6. Snacking on one handful of pepitas provides 9 grams of body building protein, along with manganese, magnesium, phosphorous, iron, copper and zinc

Here is an extract from naturalnews.com on some other health benefits of pepitas:

Pepitas are chocked full of monounsaturated oil that has been shown to interrupt the triggering of prostate cell multiplication by DHT, a product of testosterone conversion. The omega-3 fats found in pepitas are also being studied for their potential prostate benefits. The significant amounts of carotenoids in pepitas are of interest to researchers because men with higher amounts of caroteoids in their diets have a lowered risk for prostate enlargement. The high zinc content of pumpkin seeds adds to their prostate protective virtues. 

Another reason for men to eat zinc-rich pepitas is their effect on bone mineral density. Although osteoporosis is usually thought of as a women's disease, it can affect older men, a group that suffers 30 percent of the hip fractures. 

Pumpkin seeds offer powerful anti-inflammatory properties. The addition of pepitas to the diet was shown to work as well as non-steroidal anti-inflammatory drugs in reducing symptoms of inflammation. And they did this without any unwanted side effects or threat to the liver. 

In fact, pepitas have recently been shown to be protective of the liver. In a recent study reported in the December, 2008 journal Food Chemistry and Toxicology, mice fed a mixture of pumpkin seeds and flax seeds showed their lipid parameters decreased significantly compared to controls. Plasma and liver fatty acid composition showed an increase of alpha linolenic acid and linoleic acid, monounsaturated acids, and a decrease of stearic fatty acids. Plasma and liver toxins decreased, and the efficiency of their antioxidant defense systems was improved. 

Phytosterols are compounds found in plants with chemical structures similar to cholesterol. When the diet contains high levels of phytosterols, blood levels of cholesterol are reduced. Phytosterols also enhance the immune system response, and can help reduce the risk of developing certain cancers. They are present in high amounts in seeds and nuts. Pistachio nuts and sunflower seeds are the richest in phytosterols, with pepitas coming in third of all the nuts and seeds usually eaten. 

The oil in pepitas has an excellent ratio of omega 3 to omega 6 fatty acids. This ratio is important for cellular function and oxygenation. It is also why pepitas make hair glossy, skin clear, and energy levels high.

In a nutshell, they are A-M-A-Z-I-N-G!

coconut water

As the weather is very slowly starting to warm up, I thought it was fitting to talk about coconut water. When I feel like I need an energy pick-me-up in the warmer months, or when I have a beach volleyball training session or match, I drink coconut water. Not only does it taste great, it contains 5 key electrolytes and is very hydrating. Here are some handy facts about 100% pure organic coconut water:

1. Coconut water is a liquid naturally present in the centre of a young coconut
2. It is clear and contains no fat or cholesterol unlike coconut milk and coconut cream which is derived from coconut flesh
3. There are no preservatives, no colouring and no additives
4. It is naturally rich in 5 key electrolytes - potassium, calcium, sodium, magnesium and phosphorous
5. Being rich in potassium (more than four bananas), coconut water can help reduce muscle cramping during exercise
6. It is a natural isotonic beverage with the same level of electrolytic balance present in human blood
7. It is more hydrating than water, being a great natural sports drink
8. It has fewer calories, less sodium, and more potassium than a sports drink
9. It boosts your immune system naturally
10. Contains chemicals that counter fatigue
11. Increases metabolism and weight loss
12. Aids in circulation
13. Detoxifies and fights viruses
14. Fights against stress
15. Balances body pH
16. Clears complexion
17. Is a great hangover cure
18. Is best served cold

quick spaghetti

Similar to my previous post on gluten-free pizza, gluten-free pasta is a great pantry staple that you can whip up very easily and quickly for lunch, or for dinner when you don't feel like cooking anything too labour intensive.

Pictured is some gluten free spaghetti with asparagus, semi-dried tomatoes and seaweed sprinkled on top.

After boiling your pasta, you can add anything that is in your fridge and pantry: tinned tomatoes, tomato paste, any vegetables in your fridge or freezer, tinned tuna or salmon, fresh or dried herbs etc.

gluten-free pizza

Serves 1

Ingredients

gluten-free pizza base

organic + sugar free tomato paste

Topping suggestions

sliced onion, caramelised

garlic

avocado

roast pumpkin

roast capsicum

grilled eggplant

zucchini

olives

herbs (fresh or dried)

coconut yoghurt

Method

1. Spread tomato paste over pizza base
2. Add desired toppings
3. Bake in oven and drizzle with coconut yoghurt before serving

Notes
There are a variety of gluten free pizza bases available on the market - I quite like Bodhi Bakeries Wheat Free Pizza Bases available online which I find serve 1 person per pizza base.

This is a great option for a quick lunch, of for those nights you don't feel like cooking. It is also a great way of using up any left-over vegetables in your fridge. Be creative with your flavour combinations!

Are there any other brands of pizza bases you have tried that you would recommend?

tofu paella

Serves 6

Poppy cooks…

1. Add1 tablespoon coconut oil and
   onion, diced to a rice cooker and stir occasionally for 5 minutes.
   
   
2. Stir through
   red capsicum, diced for a further 3 minutes.
   
   
3. Add
   2 garlic cloves, minced,
   2 cups arborio rice,
   500ml vegetable stock,
   1.5 cups hot water,
   tin of diced tomato,
   1/4 teaspoon saffron,
   1 teaspoon dried thyme,
   1 teaspoon sweet paprika,
   1 teaspoon celtic sea salt and
   1 teaspoon cracked black pepper, stirring occasionally until rice cooker has finished cooking.
   
   
4. Stir through
   1 cup peas and
   350g silken tofu, chopped and leave in the rice cooker to warm through before serving.

Notes
Some rice cookers need a certain weight before they will turn on - simply apply a bit of pressure to the bowl if your rice cooker won't turn on with just the onion in it to begin with. My easy rice cooker version can also be replicated in a large pan. If preferred, firm tofu can be used by cutting into cubes and frying off prior to the method described above.

kale + tomato spaghetti

Serves 4

Ingredients

1 packet gluten-free spaghetti

2 tablespoons olive oil

red onion, thinly sliced

2 cloves garlic, chopped

1 bunch kale, chopped

1 packet cherry tomatoes, halved

pepitas

Method

1. Bring 2 litres of water to the boil in a large pot. Add gluten free spaghetti and gently stir to prevent spaghetti sticking together
2. Remove from the heat once spaghetti is al dente and drain water
3. In a non-stick frying pan, heat oil
4. Add onion and garlic and stir until brown
5. Add kale and toss until wilted
6. Add tomatoes and toss until softened
7. Add kale mixture to spaghetti, combine and serve with pepitas on top

Notes
Feel free to grate some parmesan cheese on top to serve as pictured above if you are not following a dairy free diet

oven roasted chickpeas

Serves 1-6

Ingredients

1 tablespoon coconut oil

400g can of organic chickpeas

1/2 teaspoon celtic sea salt

OPTIONS:

pepper

1/4 teaspoon cumin powder

1 teaspoon coconut sugar

1 teaspoon sweet paprika

Method

1. Preheat oven to 200C
2. Place coconut oil in a medium or large sized baking dish. If necessary, place in oven until coconut oil is melted
3. Rinse and drain chickpeas and soak up extra moisture with a kitchen towel
4. Place chickpeas in baking dish with coconut oil
5. Toss through chosen seasoning and spices
6. Back in the oven for 30 minutes or until they start popping and are crunchy

Notes
This is a great guilt-free protein packed snack! It is a good idea to bake them in a deep dish rather than on a baking tray, as when they pop they can make a mess of your oven

vegetarian nasi goreng

Serves 2

Ingredients

1 cup rice

4 eggs

2 red onions

2 red chillies

3 cloves of garlic

1 red capsicum

1 carrot

2 spring onions, sliced diagonally

coriander

Method

1. Cook rice in advance and stand to cool
2. Scramble eggs and set aside
3. Add one onion, half a chilli & garlic to a food processor to make a paste
4. Heat oil in a wok and fry paste for 3 minutes or until fragrant
5. Add thinly sliced onion, red chillies, yellow capsicum & carrot for another 3 minutes
6. Stir through rice, eggs and season with celtic sea salt & pepper
7. Toss through spring onions and coriander

Notes
This dish, as well as any other fried rice dishes, work best with left over rice or rice that has been cooked in advance and allowed to cool.