Tag Archives: vegan

Quinoa, Cinnamon And Chia Seed Bars

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It’s been a lot of years since I have eaten store-bought muesli bars. They have too much sugar for my liking and added preservatives that I just don’t care for. I prefer to make my own.

This simple recipe is adapted from one I wrote for Who Magazine last year.

Oats and quinoa flakes are combined with spices, dried fruit and nuts. It uses rice bran syrup as a natural alternative to highly processed sugar, and chia seeds soaked to a gel to help hold it all together during baking.

 

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Using rice bran syrup makes these quinoa and chia seed bars low Gi, and that’s a good thing! Low GI foods are digested slower, causing a lower rise in blood glucose levels making it a more sustainable energy source, which also keeps you fuller for longer.  Yay! 

For those of you with children who face the weekly ordeal of packing lunch boxes,(I have two of them that like to inspect the contents of their boxes each day), teach them good food doesn’t come from a packet and add these to their weekly routine.

For hikers and bushwalkers, these bars can quickly become a backpack staple, and one you’ll be happy to have near by when hitting those mountains.

And if you are the type of person to have breakfast on the run (not me, I am truly dedicated to this first meal of the day, and cannot leave home with out it) these bars would get you off to a good start.

Get baking!

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Quinoa and chia seed bars 

1 tbsp (Australian standard size: 20ml) black chia seeds

1/2 cup rice bran syrup

1/4 cup rice bran oil, or grape seed oil

2 tbsp honey

1/2 tsp mixed spice

1 tsp cinnamon

1 cup quinoa flakes 

3/4 cup rolled oats

1/2 cup shredded coconut

1 1/2 cups trail mix (dried fruit and nut mix)

Pre heat oven to 175C

Place the chia seeds and 1/4 cup of cold water in  a small bowl, whisk and stand for 10 minutes till chia seeds turn to a thick gel.

Place the rice bran syrup, oil, honey (if using) and spices in a small saucepan, bring to the boil, turn off the heat and set aside.

In a large bowl combine the quinoa flakes, rolled oats, shredded coconut and trail mix.

Add the soaked chia seeds to the warm rice bran syrup and whisk to combine. Pour onto the quinoa and oat mixture and stir till well combined.

Line a 30cm shallow baking tray with baking paper. Place the quinoa mixture  into the lined tray and using a spatula press it firmly all over till it’s smooth and level.

Bake in the oven for 35 minutes. Allow to cool slightly in the tray before cooling on a wire rack.  Once bars have cooled, use a sharp knife to cut bars to desired size. Store in an air tight container for up to one week.

Note: For a vegan version of these bars, leave out the 2 tbsp of honey.

(C) Copy right foodfrommichelleskitchen 2016 –  Quinoa and chia seed bars

 

 

 

 

Kale And Pickled Carrot Slaw With Green Tahini

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I have about half a dozen fantastic salads I’ve been eating over the summer that have all been on high rotation. There’s barely been a sandwich in sight!

And why not? Salads have become the staple that make me happy. They lessen the guilt of chocolate… cheese… and wine… The simpler the salad the better. Like this kale and quick pickled carrot salad.

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To be honest, a lot of the salads I make use tahini in the dressing (just quietly, I think I’m addicted!). I truly can’t stop eating tahini. I love that there’s always a jar in my pantry. I love that it’s a great source of calcium (among other nutritional benefits). I love that it goes so brilliantly with lemon, let alone when you blend it with lots of parsley too.

Oh, and I only buy the un-hulled tahini. The hull is left on during the processing leaving the nutrients in the tahini.  Basically it’s the wholegrain version.

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This fabulous kale coleslaw is simple and easy but does require a little preparation the day before. The quick pickled carrots may not be as quick as some would prefer. They need a day to pickle. But in comparison to the several weeks that my other pickled vegetables are left to mature, I think they can retain their title of ‘Quick’. Everything else is raw and can be shredded right before eating.

For those who like to dabble in leftovers, this green tahini coleslaw keeps in the fridge far better than one that’s dressed with mayonnaise. It’s fabulous the next day piled in a fresh piece of Lebanese bread, drizzled with chilli oil and lightly grilled.

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Kale and quick pickled carrot coleslaw with green tahini 

 

For the quick pickled carrots – start the day before – makes 750ml jar

3 cups thinly sliced (peeled) carrots – 2mm thick, use a mandoline if you have one

1 1/2 cups white vinegar

1/2 cup sugar

1 tbsp salt

1 tsp cumin seeds

10 whole black pepper corns

2cm piece fresh turmeric sliced, or substitute 1/2 tsp ground dried turmeric

  • Rinse a 750ml jar with boiling water. Place the sliced carrots in the jar.
  • Place the vinegar, sugar, salt, cumin seeds, black peppercorns, turmeric and 125ml water in a pot and bring to the boil. Cook on a rapid heat for 3 minutes.
  • Whilst hot, pour the pickling liquid into the jar over the carrots. Seal the lid, and leave to pickle on the bench for 24 hours. After 24 hours store the carrots in the fridge.

For the kale coleslaw 

2 cups of shredded kale

2 cups shredded white cabbage

1 large celery stick washed and sliced thinly on an angle

1/2 cup sliced pickled carrots, sliced into thin match sticks

Sesame seeds and chopped mint to garnish

For the dressing

1/3 cup un-hulled tahini

1/4 cup lemon juice

1 cup picked parsley leaves

1/4 cup water

Sea salt and white pepper

  • Combine the shredded kale, cabbage, celery and carrot.
  • Place all the ingredients for the green tahini dressing in a blender. Blitz for 45 seconds till well combined.
  • Pour the dressing over the kale and cabbage and toss to combine. Serve sprinkled with sesame seeds and roughly chopped mint.

 

(C) Copy right 2016 – Kale and quick pickled carrot coleslaw with green tahini

Medjool Date And Cranberry Balls With Chia And Macadamia

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Truth be known – I adore Medjool dates, and think they are fabulous simply eaten as is. Their soft, sweet, distinct caramel flavour, can’t be beat.

But you take that flavour and add it with other goodies like chia seeds, spices, coconut, and nuts and you get date balls. They are my latest obsession, and they might become yours too.

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The dried cranberries can be left out entirely. But I quite like the tart flavour they add. Instead of cinnamon you might use mixed spice, ground ginger, or even a pinch of nutmeg. As an alternative to rolling them in coconut you might roll them in sesame seeds, or raw cacao. But I love anything rolled in coconut…

As long as the Medjool dates you buy are fresh, these balls will last for up to a month in an airtight container in the fridge. That is if they aren’t eaten well before then.

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Medjool date and cranberry balls with chia seed and macadamia nuts 

Ingredients

1 tbsp black chia seeds

150g macadamia nuts

450g Medjool dates 

80g dried cranberries

1 tsp cinnamon 

1 cup shredded coconut 

Place the chia seeds in a small bowl with 1/4 cup cold water. Whisk till combined and stand for 10 minutes. The chia seeds will swell up and turn to a gel consistency.

Meanwhile, roast the macadamia nuts in a moderate oven (180C) for about 8 minutes. Set aside to cool. Once cooled, place in a food processor and blitz to a rough crumb. Set aside.

Break open the dates and remove the pip. Roughly chop the dates and place in a food processor with the cranberries. Add the soaked chia seeds and cinnamon. Blitz the mix till the dates are well combined. In the final 30 seconds add the chopped macadamia nuts, the mix should come together in a ball.

Divide the mix into about 20 balls, rolling them between your finger tips and the palm of your hand. Place them on a tray. On a second tray, lay the shredded coconut. Roll each ball in the coconut till covered all over.

Store them in an air tight container out of the fridge. Eat within one month.