Tag Archives: high fibre

Sometimes I feel like chewing something…

Since I most of my dietary choices come from a plant-based, whole food diet with very low amounts of processed foods, salt and oil I avoid eating bread, bagels and crackers. That’s nice for my health but sometimes I miss having that texture or something I can pack to go.

When I saw this recipe I knew I had to try it. I bit the bullet and baked two loaves. I’m Portuguese and we like doing everything in bulk when it comes to cooking and baking. It was a risk I was willing to take even if no one else liked it and it meant I would be eating this alone for two months.

Imagine my surprise when my son, who teased me about it not being real bread and looking like a brick in the process, actually ate it and liked it. Then my husband had some and his reaction was so positive that me and my son thought he was being sarcastic. It turns out that he really liked it.

This bread reminds me of those dense breads you get with a nice texture and a slice is all you need. I made it without the salt or coconut oil because I avoid both and it doesn’t taste like anything is missing. It is certainly a keeper and I look forward to trying the recipe again with some cinnamon and dried fruit pieces in it.

Hearty Seed, Nut and Oatmeal Bread

1 cup (250 mL) unsalted sunflower seeds

1/2 cup (125 mL) flax seeds

1/2 cup (125 mL) raw, unsalted, skin-on hazelnuts

1-1/2 cup (375 mL) rolled oats

2 tbsp (30 mL) whole chia seeds

4 tbsp (60 mL) whole psyllium husk

1 tbsp (15 mL) maple syrup

1-1/2 cups (375 mL) water

In 9x5x3-inch (23x13x7.5-cm) silicon loaf pan, combine sunflower and flax seeds, hazelnuts, oats, chia, and psyllium.

In a small bowl using wire whisk, whisk together maple syrup and water. Using wooden spoon, stir into dry ingredients until well combined.

Using spatula, smooth top of dough. Let dough rest uncovered at room temperature for at least 2 hours to overnight (to ensure dough is ready, it should retain its shape and be quite dense even when you pull the sides of the loaf pan away from it).

Bake on middle rack in preheated 350F (180C) oven for 20 minutes. Remove bread from pan and place upside-down directly on middle rack. Bake 30 to 40 minutes, until loaf sounds hollow when tapped.

Let cool 30 minutes.

Store bread in airtight container for five days or freeze up to two months.

Makes one loaf.

I’m so glad I discovered this recipe and appreciate Sarah Britton’s creativity in creating this recipe.

Nutrients per serving (1 slice or 1/12 loaf): 159 calories (this is from the original recipe which included coconut oil so it would be a bit lower since I omitted it)

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Boom! Chakalaka! – Nutritarian Flavour Explosion

I knew that from the moment I heard the name of the dish I was destined to make it and blog about it. Then came the hard part…which variation to use since there seems to be lots of twists and versions in this recipe.

I settled for one that had the maximum veggies and of course I added my own tweaks.

Chakalaka is a South African side dish or condiment that is served at bbqs with meats and something they call pap or even with bread. Once I started looking at the ingredients I knew I’d like it. The basic ingredients that everyone seems to agree on are onions, tomatoes and peppers seasoned with curry powder and something spicy. After that it’s pretty interesting. Some add canned baked beans and others don’t.

I started off with this recipe as my base.

Isa’s Nutritarian Chakalaka

Ingredients:

2 large onion, roughly cut
6 cloves garlic
1 tsp ginger powder
2 medium green bell pepper, roughly cut
1/4 large cabbage head, finely chopped
3 medium carrots, grated
7 ripe medium plum tomatoes,chopped
1 tablespoon curry powder (I added 2 more tsp after but make it to your taste)
1-2 teaspoons schriracha, (hot sauce)
1 teaspoon coriander powder
2 tablespoons tomato paste
1 can Baked Beans in Tomato Sauce (no meat, low fat)

Water sautee the onion until it is soft and caramelized. Keep adding water as needed to prevent sticking and to loosen up the caramalization in the pan. This takes a while so you might want to start with this step while you finish prepping the rest of your veggies.

Add the garlic and sautee a bit more. Add the spices, stir it around then add the rest of the veggies. Simmer until everything is soft then add the beans. Simmer a bit more until beans are heated through. Taste your chakalaka and add more curry or heat so it’s to your liking.

I had mine over sweet potatoes, asparagus and kale. I can see it as a flavour boost over steamed veggies. Enjoy!

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