Tag: Gluten free

Red Lentil & Pumpkin Soup

Red Lentil & Pumpkin Soup

Posted on by Nice Asana Wellbeing

Red Lentil & Pumpkin Soup

Snuggle up with this winter warmer! Lentils are no longer just a great protein source for vegetarians! They are low in calories and high in nutrients which benefit heart health, stabilize blood sugar, balance cholesterol and aid digestive health. While the pumpkin is packed full of vitamin A to assist vision, especially in dim light. This is what gives pumpkin (and carrots) their orange colour and why your mumma told you to eat your carrots so you can see in the dark!

Serves 4

  • 1 Tbls olive oil
  • 1 red chilli, remove seeds if you wish to reduce the heat
  • 1 onion finely chopped
  • 1 tsp coriander seeds, crushed in a mortar and pestle
  • 1 tsp turmeric
  • 500g butternut pumpkin, roughly chopped into 2cm cubes
  • 350g sweet potato, roughly chopped into 2cm cubes
  • 125g (1/2 cup) red lentils
  • 1.5 liters vegetable stock (or water)
  • 1 Tbls tahini
  • 50g cashew nuts
  • Salt and pepper to season

To serve: Extra cashews, greek yogurt (or coconut cream for vegans) and olive oil to garnish.

Preparation:

1. Heat oil in a large saucepan over medium heat, add the chilli and onion and cook for 3-5 minutes, or until onion turns translucent. Add the coriander seeds and turmeric and toast for a further minute or until fragrant.

2. Reduce the heat to low, add the pumpkin, sweet potato and lentils and toast for another 2 minutes, stirring. Add the stock, increase heat to high and bring to the boil. Once boiling reduce the heat and simmer for 10 minutes or until the vegetables are tender.

4. Stir through the tahini. Process the soup in batches in a blender or with a hand blender, until smooth. Add the cashews, return to heat and cook for a further 10 minutes.

To serve: Transfer to serving bowls and garnish with a few crushed cashews, greek yogurt and olive oil.

 

Pumpkin Soup

Photography by Yasemin Erdodu

Salmon with Vegie Wedges

Salmon with Vegie Wedges

Posted on by Nice Asana Wellbeing

Salmon with Vegie Wedges

Salmon is one of the richest sources of omega-3 fatty acids and is readily available for the body to absorb, benefiting heart health and regulating cholesterol levels. Furthermore it’s packed with DHA to assist learning and behavior. Hey, they don’t call it ‘brain food’ for nothing!

Serves 4

For chips:

  • 1 medium sweet potato, washed and cut into fat chips, approximately 2cm thick
  • 3 medium starchy potatoes, washed and cut into wedges
  • 2 teaspoons smoked paprika
  • 1 Tbls olive oil
  • Generous pinch of salt
  • Pepper to taste

For fish:

  • 4 x 200gm fillets of fresh salmon, skin on
  • 1 tsp Sumac
  • Salt
  • 1 Tbls olive oil

Dill dipping sauce:

  • 1 Tbls dill, finely chopped
  • ¾ cup of Greek yogurt
  • 2 Tbls lemon juice, approximately half a lemon
  • 1 clove of garlic, minced
  • Salt and pepper to taste

 

Preparation

Chips

  1. Preheat oven to 180 Celsius and prepare an oven tray with baking paper.
  2. Combine chopped potato, sweet potato, paprika, oil, salt and pepper in a plastic bag. Give it a good shake to coat and pour onto the prepared tray. Bake until golden, approximately 35-40 minutes, turning half way. *

*Tip – If you want super crispy wedges that are light and fluffy on the inside place a small oven proof bowel of ice into the oven with the chips. The steam helps to create the perfect chip!

Fish

  1. While the chips are baking, prepare the fish by rubbing the salt and sumac generously onto the skin.
  2. Add the oil to a medium-hot pan and cook skin side down for the majority of cooking time, approximately 4-5 minutes. Flip over and cook for another 3-4 minutes. You still want it a little pink in the center as this will ensure it is tender and juicy. Set aside to rest for a few minutes while you prepare the dill sauce.

Dill sauce

  1. Combine all ingredients in a bowl and stir to combine.

To serve

Evenly dish up the chips and salmon fillets between 4 plates and drizzle with a little dill sauce or simply add a dollop on the side for dipping.

Photography by Yasemin Erdodu

Cauliflower Pizza Dough

Cauliflower Pizza Dough

Posted on by Nice Asana Wellbeing

Cauliflower Pizza Dough

According to ‘Real House-wife’ and chef, Bethenny Frankle, cauliflower is the new kale! It is popping up in all kinds of places at the moment but perhaps one of the most interesting ways is how it has been used to make this gluten/grain-free, super nutritious pizza base!

Don’t get me wrong, I love a good Italian pizza! I’m sure I was a Nonna in a past life, but I can’t eat it all the time without my stomach getting the grumps. This is an awesome week night alternative if you are trying to get more veggies into your diet or you struggle consuming grains.

  • 1 free range egg, lightly whisked
  • 1 head of cauliflower, cut into florets
  • 50g Parmesan, grated
  • Sprinkle of dried oregano or your favourite pizza herbs

Preparation:

  1. Preheat oven to 200 degrees Celsius. If you have a pizza stone place it in the oven now to heat.
  2. Place the cauliflower florets in a food processor and process until finely chopped or it resembles cous cous.
  3. Place in a microwave-safe bowl and cover; cook for 6 minutes or until tender. Note: you can use a steamer but this can make the cauliflower quite damp, which is not ideal here. I have found the microwave the most effective process for this recipe.
  4. Allow cauliflower to cool slightly before placing in a muslin cloth or clean dishtowel, and squeezing out as much excess moisture as possible so it is completely dry. This is the most important step as if the dough is too wet your pizza will be a big pile of mush. If you are worried, you can add a tablespoon or so of almond meal to help it dry out.
  5. In a bowl combine the egg, Parmesan, oregano and cauliflower. Mix until well combined.
  6. Line a baking tray with baking paper and spread the cauliflower dough into one large or 2 medium pizzas. You want it quite thinly spread so it becomes nice and crisp.
  7. Bake for 20 minutes or until golden and crisp.
  8. Here’s the fun part! Top with any of your favourite pizza toppings and bake for another 7-10 minutes to melt any cheese or heat through.

Some of my favourite toppings include:

  • Melted bocconcini and prosciutto, topped with fresh sliced pear, rocket and walnuts.
  • Caramelized onion, roasted pumpkin, olives and feta.
  • Potato, rosemary and salt
  • Roast veggie pizza with the lot! (anchovies are an added must-have for me)
  • Mediterranean pizza with marinated capsicum, sun dried tomatoes, olives, eggplant and artichoke.

What are your faves?

Cauliflower Pizza Base

Behind the Scenes

Behind the Scenes

Posted on by Nice Asana Wellbeing

Here’s a sneak peak into the world of a foodie photo shoot! This really was a foodies dream. I had a blast working with photographer (and homegirl) Yasmin Erdodu. In her I found a soul sister who loves to eat, drink and be merry just as much as I do. So we spent the day cooking, eating, getting our hands dirty (in pizza, raw blueberry/lavender cake, chia seed pudding, bliss balls…you get the idea!) and taking lots of pretty pictures. I cannot contain how excited I am to share this book and a whole bunch of new, innovative recipes with you!

Until then, have a sticky beak around the rest of the site and have fun experimenting, playing and inventing new recipes!

yas_behind the scenes kirsty_raw-cake_webk and yas smoothie-web  whole-cake-full-pic-web

Chocolate Truffle Bliss Balls

Chocolate Truffle Bliss Balls

Posted on by Nice Asana Wellbeing

Chocolate Truffle Bliss Balls

When it comes to truffles or ‘bliss balls’ the method is pretty simple. All you need is a wet ingredient and a dry ingredient and away you go! From here you have the freedom to add anything you like to create your favourite flavour combinations or boost these little power balls nutritionally!

Examples:

Wet: These are the binders holding the balls together. You may choose to use just one of these or any combination you like. Examples include; nut butters (almond, peanut, tahini, mixes), coconut oil, natural sweeteners (eg. honey, agave, rice malt, maple syrup), fruit purees (eg. apple or pear) or juicy dried fruits (eg. majool dates or raisins).

Dry: This acts as the bulk of the balls and again you may use one or any combination. Examples include; nuts (eg. macadamias, cashews, almonds, brazil nuts, walnuts, hazelnuts), seeds (eg. pepitas, sunflowers, sesame seeds), dessicated coconut or rolled oats.

Spice it up: This is where you can go wild adding any flavour combinations your heart desires. Examples include; cacao or coco powder, vanilla extract, cinnamon, ginger (fresh or ground), allspice, nutmeg, cayenne pepper or chilli, fruit peel/zest, sea salt or anything else you can think of!

Boost it: Add a nutritional punch! Examples include; Chia seeds, LSA, flax seed meal, macha powder, protein powder, spirulina and barley grass.

My fave combo!

* See below for additional nutritional information.

Makes ~15 medium balls

  • ½ cup rolled oats
  • 1/2 cup mixed nuts or seeds (I love cashews and macadamias as they are creamy and rich)
  • 1/2 cup cacao powder
  • 1 orange, zest only
  • 1 Tbls chia seeds
  • 1 Tbls flaxseed meal
  • 1 tsp cinnamon
  • 1 tsp vanilla extract
  • 1/4 tsp cayenne pepper (or to taste)
  • A pinch of sea sat
  • 1 cup majool dates – pitted and roughly chopped
  • 1 Tbls coconut oil
  • 15 whole almonds – this is used as a treat in the centre of the balls. If you prefer you can use any other nut or dried fruit you like. Another favourite is crystallized ginger!
  • Optional for dusting: dessicated coconut, almond meal, chia seeds, LSA or cacao (can be bitter).

 

Preparation

  1. Place all the ingredients (expect the dates, coconut oil and whole almonds) into a food processor and process until the mixture is finely chopped.
  2. Add the dates and coconut oil and blitz to combine. The mixture should come together in a large clump, this can take 30 seconds to a minute. If it doesn’t pinch together in your fingers or it seems to dry, simply add a little more coconut oil, water or chopped dates until it comes together.
  3. Roll the mixture into 20cm size balls (or there abouts). Push the almond into the centre and reform the ball.
  4. If you want to go the whole hog – roll your bliss ball in dessicated coconut, almond meal, chia seeds, LSA or cacao powder (can be a little bitter).

 

Nutritional info:

  • Oats have an anxiolytic action, meaning they reduce stress and anxiety.
  • Nuts have been proven to lower cholesterol and reduce risk factors for heart disease.
  • The high antioxidant activity in cacao helps prevent chronic disease (cancer / heart disease) and keeps us looking and feeling young.
  • Chia seeds are full of omega 3’s for brain health as well as healthy hair, skin and nails.
  • Flaxseed meal is also rich in omega 3’s and the high fibre content lowers cholesterol and blood pressure.
  • Cinnamon may seem like a humble spice but it has a health benefit to suit almost everyone! In particular it may be helpful for those with diabetes type 2 as it helps to lower blood glucose.
  • The capsaicin content in chilli adds a boost to your metabolism and improves circulatory problems.
  • Coconut oil may reduce sugar cravings and boost metabolism.Chocolate Truffle Bliss Balls