Red Lentil & Pumpkin Soup

Posted on June 14, 2015July 13, 2015 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.

Photography by Yasemin Erdodu

Raw Lavender and Blueberry Bliss Cake

Posted on June 9, 2015July 13, 2015 by Nice Asana Wellbeing

Raw Lavender and Blueberry Bliss Cake

It might sound kooky to add lavender to your food but it’s actually a relative to the beloved and fragrant rosemary. In herbal medicine lavender is used as a gentle anxiolytic, antidepressant and even helps to relieve insomnia.

Serves 12

NOTE: This recipe requires overnight soaking of nuts in preparation.

You will need: A 20cm cake tin with removable base and a food processor.

Base:

2 cups rolled oats
1 cup desiccated/shredded coconut
6 medjool dates, roughly chopped
A pinch of salt
1 tsp vanilla extract
2 heaped Tbls coconut oil

Filling:

1½ cups cashews, soaked overnight
1½ cups shredded coconut, soaked overnight
1/2 cup nut milk
½ cup raw honey
1/4 cup coconut oil
1- 1 ½ Tbls organic dried lavender (I just pick my from the garden…of the local church. Ma bad)!
1 tsp vanilla extract
A pinch of salt
2 Tbls psyllium husk -this is the binder of the cake and therefore very important.
1 cup frozen blueberries, thawed
¼ cup water

To serve: Extra blueberries, coconut shavings and lavender flowers – Optional

Preparation

Base:

1. Line the cake tin with baking paper. Trust me, this will make your life A LOT easier later on!

2. Process all base ingredients together until evenly combined. Firmly press the mix into the base of your cake tin and set aside to prepare the filling.

Filling:

3. In the food processor add the cashews, coconut meat, milk, honey, coconut oil, lavender, salt, vanilla essence and psyllium husk and blend until smooth. Transfer to a large mixing bowl.

4. In the food processor, blend the blueberries and water and stir through the rest of the filling. Pour the filling over the prepared base of the cake and set in the freezer for a minimum of 2 hours.

5. When you are ready to serve, remove from the freezer to soften a little before cutting and remove from tin. If you are feeling a little fancy you can decorate your cake with fresh blueberries, coconut shavings and lavender flowers. Serve alone or with a dollop of cream or a drizzle of coconut cream.

Photography by Yasemin Erdodu

Cauliflower Pizza Dough

Posted on May 5, 2014July 13, 2015 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:

Preheat oven to 200 degrees Celsius. If you have a pizza stone place it in the oven now to heat.
Place the cauliflower florets in a food processor and process until finely chopped or it resembles cous cous.
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.
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.
In a bowl combine the egg, Parmesan, oregano and cauliflower. Mix until well combined.
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.
Bake for 20 minutes or until golden and crisp.
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?

Behind the Scenes

Posted on September 7, 2014June 9, 2015 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!

Chocolate Truffle Bliss Balls

Posted on June 19, 2014July 13, 2015 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

Place all the ingredients (expect the dates, coconut oil and whole almonds) into a food processor and process until the mixture is finely chopped.
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.
Roll the mixture into 20cm size balls (or there abouts). Push the almond into the centre and reform the ball.
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.