Browsing Tag

dairy-free

Winter Lentil Soup

January 29, 2013
winter-lentil-soup

It’s been a long winter. They always are. Long and dark. The darkness is probably the most challenging thing about living in Ireland, but it also makes us appreciate the light.

This soup is one of our latest favorites at home. When bubbling on the stove, hints of flavors from onions, carrots, cumin, curry and cinnamon fills the kitchen. And as you dig in you will immediately be struck by its creaminess, which is enhanced by the lentils.

Lentils are a great legume for a quick and easy meal because they cook in a very short amount of time and require no pre-soaking like other pulses do. They have a velvety texture and delicate flavour – perfect for purées and soups. They are low in calories, virtually fat free, but very filling because of their high fiber content.

In addition to providing the body with slow burning complex carbohydrates, lentils can increase your energy by replenishing your iron stores. They are one of the yummiest sources of folate (also know as folic acid) – just one cup of cooked lentils provides you with almost 90% of your daily recommended intake! Folate functions to support red blood cell production, helps prevent anemia and allows nerves to function properly.

This soup is a real crowd pleaser that will warm the hearts of anyone you serve it to, most importantly, yourself! It comes together in a snap yet is deeply flavorful. Just the thing for a cold night.

That’s it for today. Go make this soup now. And while it’s cooking on the stove top, why not check out my new online store!

lentil-soup-winter

Winter Lentil Soup

Vegan & Gluten-free
Serves 4

Ingredients:

  • 1 Tbsp. coconut oil
  • 1 medium yellow onion, diced
  • 2 tsp. cumin
  • 2 tsp. curry powder
  • 1 tsp. cinnamon
  • 2 garlic cloves, minced
  • 2 Tbsp. fresh ginger, minced
  • 4 carrots, diced
  • 4 cups vegetable broth
  • 1 cup red lentils (I used red split lentils)
  • dash of cayenne pepper
  • salt and pepper to taste

Directions:

  1. Add the coconut oil to a pot over medium heat.  Add the yellow onion and sauté for five minutes, until translucent.
  2. Add the cumin, curry powder, cinnamon, garlic, ginger, and carrots and sauté for an additional 2 minutes.  Add the vegetable broth, lentils, and cayenne pepper and bring to a boil.
  3. Simmer, covered, for 30 minutes, or until the lentils are tender. (If too much of the liquid has evaporated, you can add more vegetable broth or water).
  4. Use an immersion blender or high speed blender to achieve smooth consistency, if so desired. It also makes for a nice chunky soup. Add salt and pepper to taste and serve hot.
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Buckwheat Pancakes

June 30, 2012
buckwheat-pancakes

Although we manage to find time for a few nibbles in the morning, we’re just not that into scarfing down a big meal at the beginning of our day. Instead, we’d much rather enjoy a big breakfast as the day is winding down and truly take our time and savor such traditional and comforting flavors. These homemade pancakes are especially popular in our house as they’re quick and easy to make plus they make for a delicious, wholesome treat.

Perhaps it’s because buckwheat used to be a lot more popular a hundred years ago, but there’s something about buckwheat pancakes that hearkens back to an earlier time – the days of pinoneering, log cabins and pot belly stoves. It may surprise some people to learn that buckwheat is actually a fruit even though it is commonly thought to be a grain. Buckwheat is a fruit seed that is related to rhubarb.

Numerous health benefits are buckwheat`s prime claim to fame. Firstly, it does not contain gluten, so it makes an excellent substitute for other grains in the diet. Studies have indicated that consuming buckwheat may combat high blood pressure and high cholesterol. Also, buckwheat does not lead to peaks in blood sugar levels. The protein in buckwheat contains the eight essential amino acids and is also high in lysine. Buckwheat is also rich in many B vitamins as well as phosphorus, magnesium, iron, zinc, copper and manganese. Plus it’s an excellent source of fiber.

gluten-free-pancakes

Buckwheat Pancakes with Nectarines and Blackberries

Vegan, Gluten-free, Wheat-free, Sugar-free

Ingredients:

  • 1 cup buckwheat flour
  • 2 cups water
  • Pinch of sea salt
  • Coconut oil for frying
  • fresh nectarines
  • fresh blackberries
  • maple syrup, for serving

Directions:

  1.  Place flour into a medium mixing bowl. Gradually add water and stir using a whisk or fork to remove lumps. Mix until paste is formed. Leave to settle for about 20 minutes.
  2. Heat a pan over medium-high heat and add a little coconut oil. Ladle just enough batter onto hot pan to coat whole surface.
  3. Cook for about a minute and a half on the first side or until the surface is covered with small bubbles and the underside is nicely browned. Flip and cook for about a minute on the second side. I always need a few practice tries (munching the unsuccessful ones is a bonus!).
  4. Serve stacked high with plenty of maple syrup topped with fresh fruit.

What are a few of your favorite ways to whip up a little breakfast for dinner?

 

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Chia Pudding

April 18, 2012
chia-pudding

For most of us, we can’t think of the word chia without thinking of Chia Pets – those enigmatic, ceramic, living dolls that were a hallmark of 1980s culture. Who would have thought that those funny Chia Pets use some of the most nutritious seeds around?

These tiny seeds are powerhouses of nutritious energy, extremely filling and relatively low in calories. Chia seeds are remarkably high in omega-3 fatty acids and calcium. They’re full of soluble fiber which is what makes them expand into a gelatinous pudding of sorts when they are soaked in liquid. With a high concentration of easily digestible protein, these little seeds fill you up and keep you energized. Some people call them the perfect food for athletes and dieters alike.

These seeds figured prominently centuries ago in Mayan, Incan and Aztec cultures, where they were valued as an endurance food, and even used as currency. (Chia is the Mayan word for strength.) Its a wonder to me why so many athletes are carrying around those weird packets of alarmingly colored, artificial-protein gel. Here’s a nice tip I’ve learned – soak chia seeds in water and use that as a fuel for your workouts. When I’m out for a long run, especially during my distance races, I bring along with me a drink of soaked chia seeds. It is a naturally perfect energy food.

Making this sweet, comforting and healthy snack (or breakfast, or dessert) couldn’t be easier. Simply pour the ingredients into a bowl, stir, walk away long enough to fold your laundry, do the dishes or maybe call your mom, then come back and it’s done. Or stir it up at night before you go to bed, put it in the refrigerator, and you’ll wake up with your energizing breakfast ready to go as you run out the door.

chia-seed-pudding

Chia Pudding

Serves 4 to 6

Ingredients:

  • 1 cup chia seeds
  • 3 cups nut milk, coconut milk, or hemp milk
  • 2 to 4 Tbsp. agave nectar
  • 1 tsp. vanilla extract (optional)
  • 1/4 tsp. cinnamon (optional)
  • Pinch of sea salt

Directions:

  1. Place the chia seeds, milk, agave and salt in a bowl (add vanilla and cinnamon, if desired) and stir well, so there are no clumps and all the chia seeds are coated in milk.
  2. Let this set at room temperature for 20 to 30 minutes, or cover and refrigerate. This pudding will keep well in the fridge for days.
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