Eat Me Fresh

Friday, March 22, 2013

Kidney Kale Hummus! Packed with nutrients for a healthy lifestyle.

I'm obsessed with making pesto's, hummus and spreads. It all means the same thing to me. I use it with my eggs in the morning, spread it in my wraps, toss it in my pasta and eat it as a quick snack with a rice cracker and sliced veggies. I love the dark green and red color of this hummus. I came up with the recipe when I went to go make hummus last night. I looked in my kitchen and wait a minute, I had no chickpeas, no lemons and no tahini? How I am suposed to make this! I was pretty determined.. a girls has her cravings you know. So.. I replaced the chickpeas with kidney, tahini with sunflower seeds and lemon with apple cider vinegar (with 'the mother'). Apple cider vinegar is stronger and more acidic than lemons, so you don't have to use as much. If your sensitive to apple cider vingar acidic taste, maybe just use half in this recipe and try it out. Add a bit more until you reach your desired taste. If you want to use lemon instead, use about 4 tablespoons.. at least one large juicy lemon.

1 16oz can organic kidney beans, drained and rinsed

1/4-1/2 a bunch of cilantro, depending on how much you like it (I like a lot)

4-5 leaves of dinosaur kale, depending on their size

2 tablespoons of apple cider vinegar

2 tablespoons raw sunflower seeds

1-2 cloves of garlic (optional)

1/4 cup good quality olive oil

1/2 teaspoon each salt and pepper

Blanch the kale in boiling water to soften a couple mins, discard water and cool kale before using it. Blend all ingredients in a vitamix (what I use), food processor or blender until super smooth 3-4 mins.

Place in a glass bowl, refrigerate and enjoy. It's packed with protein, Omega 3 fatty acids, iron, vitamin b6, vitamins, minerals and amino acids.

Sometime's I don't add garlic in my spread for a more mild taste. Especially this one has a mild sweetness. I also like putting it on fruit slices!

Friday, March 8, 2013

Baked Egg Hash

2 Russet Potato Grated

2 Carrots Grated

1 small onion chopped

2 cloves garlic finely chopped

1/2 cup Steamed Chard

2 Tablespoons chopped Cilantro or Parsley

1/2 C Grated Aged White Cheddar

4 Organic Eggs

Chilli Sauce to dollap (I used a medium mexican chilli paste)

Good quality oil for cooking like olive, grape seed, coconut or sunflower

I made this up as I went along and it took about 1 hour with prep. I don't recommend this if you're in a rush. Great for a weekend brunch or just for trying something new.

Preheat oven to 375. Grease a medium casserole dish. Mix potato,carrots,onion,and garlic in the dish and lightly dress with oil. Mix it so everything is a lightly covered in oil. Bake until soft and lightly brown on the edges. Should take 30 mins, time can very depending on your oven and size of your dish. Check it after 30 mins with a fork take a piece of potato and see if its tender. Don't over cook because you still have to add the egg. Remove from the oven and spread out the greens on the hash. Then sprinkle cheese evenly. Crack four eggs right on the hash in four corners. Put that back into the oven until you see the eggs cook and translucent egg is white, about 10-12 mins. Transfer it to the top and broil it on high (few inches from the heat so not to burn) for a few more minutes to brown the top of the dish and fully cook the egg further. You have to watch it, dont over cook, it takes a few minutes if you like you eggs yolks runny. There is a small window of baked medium eggs. This is the baked egg challenge! The out come is worth the trial and error. The texture of the eggs is different and delicious. Dollop some chilli sauce, place it on a heat proof pad on the table and enjoy!

Benefits of Chia Seed

They boost energy

We all know that energy levels have a lot to do with what a person eats. Chia seeds possess much protein that can raise energy levels pretty fast. These seeds have not only proteins, but also minerals, vitamins and blood sugar balancing properties that ensure one’s never jittery energy. Complex carbohydrates that are found in these seeds break down very slowly, improving and maintaining energy levels for endurance and stamina.

They help to lose weight

If you are looking for weight loss foods, consider chia seeds. Recent researches have shown that they maintain, as well as restore, intestinal health. That is possible due to their unique fiber content. Chia seeds assist in promoting regularity and are very easily digested. Though they are digested a little bit slower than other products, they keep the colon hydrated, preventing colon inflammation (diverticulitis). In addition to all the mentioned benefits, these seeds normalize cholesterol levels and blood fats. Dietary seeds can prevent the onset of fats and high lipids in the blood, thus reducing abdominal fat.

They are powerful antioxidants

Chia seeds are high in antioxidants. The number of elements equals to that of blueberrys. This feature makes chia seeds a pretty effective remedy to maintain a youthful and healthy glow and halt the aging process. Antioxidants present in seeds fight free radicals and can even prevent the occurrence of different types of cancers. When consuming seeds regularly, one reduces risks of degenerative diseases and cancer.

They regulate sugar levels

Seeds can form gel that converts starches into sugar much slower. This is why chia seeds are perfect in cases of diabetes, as blood sugar levels don’t surge soon after meal consumption. Comparatively slow sugars released into the blood stream aid in their optimum absorption by the body cells. This is how the need for insulin diminishes. Regulating blood glucose chia seeds also prevent type 2 diabetes.

They are high in minerals

In addition to all the above-mentioned features, this one also takes a special place. Chia seeds are known for being a great source of a huge number of minerals that the human body needs to thrive. Calcium, zinc, magnesium and iron are among the primer ones. They are essential for bone health and proper functioning of all body organs.

They have omega-3 fatty acids

Flax seeds contain much omega-3 fatty acids, but are you aware of the fact that chia seeds possess much more fatty acids? In case you don’t keep to a vegetarian diet and refuse to eat fish, a full tablespoon of chia seeds per day ensures you get the omega-3 fatty acids you and your body need. One more plus is the fact these seeds needn’t to be ground to let the body benefit from their intake. Even eaten whole, the body manages to process all the fatty acids it needs.

They boost brain power

Fatty acids that are present in chia seeds assist in maintaining proper functioning of brain cell membranes, as well as neurotransmitters. They contain DHA – docosahexaenoic acid – which is used by the human brain and the nervous system of the body. In addition to docosahexaenoic acid, they have EPA – eicosapentaenoic acid – that is widely known for its help in relieving low-grade inflammation that is associated with clinical depression. Chia seeds are very powerful sources of essential acids that are considered to be natural food for one’s brain.

Delicious Chia Seed Pudding

2 1/2 cups almond milk
3 tablespoons agave nectar
1/2 cup chia seeds (3 ounces)
1/8 cup chopped almonds
3 tablespoons Cacao Powder(optional)
1/2 teaspoon finely grated orange zest

In a 1-quart jar, combine the almond milk with the cacao and agave nectar. Close the jar and shake to combine. Add the chia seeds, almonds, and orange zest to the jar, then close and shake well. Refrigerate until very thick and pudding-like, at least 4 hours or overnight, shaking or stirring occasionally. Serve the pudding in bowls. The pudding can be refrigerated for three days.

You can also just use a bowl and mix the ingredients. If you use the cacao powder you have to mix it well and get out all the lumps.

SERVE WITH :Citrus sections, diced banana, almonds and extra agave nectar.