Gluten free carrot cake
Ingredients:
Recipe:
Preheat your oven at 180˚C Grate the carrots, combine in a food processor with the sugar, almond powder, rice flour, cardamom and baking powder. Add the eggs, the grated lemon. Pour the mixture in a greased cake tin. Bake for 30 to 40' in an oven warmed at 180˚until your knife comes out clean. As an alternative (my favorite) the cake can be baked in a steamer for around 30 minutes (it will be softer but will not have a brown crust) . 
steam cooked cake
* Cardamom gives a very distinctive flavor. The spice originates from India where it is widely used for both sweet and savory dishes. The most commonly used is the green cardomom.
You can buy the whole cardamon pods (more flavor) as the seeds loose their flavor relatively fast once grounded. Interestingly enough, one of the countries that consume the most cardamom is Sweden, where cardamom is employed to season everything from baked goods to hamburgers and meatloaves 
green cardamom pods - Photo by Mousum De on Unsplash
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 Photo by Louis Hansel on Unsplash What fats should we eat?We need to consume fat to live, even if we can produce some of it ourselves from other nutrients, some fats are essential, but what are the fatty acids we should favor? What are the most common fatty acids? You may have heard about the benefits of omega-3 fatty acids and the negative effects of saturated and trans fats. I'm giving you some information to help you find your way around. Fats perform vital functions in our body, they are a source of energy and are also used to make cell membranes. Fats also participate in the production of hormones, in the transport and absorption of certain vitamins (A, D, E, E, K), in thermoregulation (they provide body insulation), in immunity (they protect cells)... Fatty acids are the basic units of lipids (fats). They are classified into three families: saturated, unsaturated and trans.  Saturated fatty acids: to be consumed in moderationThey come from animals (butter, cheese, animal fat) or plants (coconut oil, palm oil). They are solid at room temperature, can turn rancid and can tolerate the temperature of the cooking process well. Unsaturated fatty acids: "good" fatsWe separate them into 2 categories: Monounsaturated fatty acids:
Polyunsaturated fatty acids They include omega 3 (alpha linolenic acid) and omega 6 (linoleic acid). These 2 fatty acids are called "essential" because they cannot be synthesized by the body, i.e. they must be obtained through food. These fatty acids are of crucial importance for the proper functioning of our cells.
- rapeseed oil - hemp oil - nut oil and nuts - chia seeds - linseed oil - fish (especially fish from cold seas) - lamb's lettuce, purslane, cabbage and lettuce
- sunflower oil - grape seed oil - corn oil The 2 kinds of fats are in competition in the body, because they use the same enzymes and vitamins, an excess of omega 6 consumption limits the use of omega 3. The ratio between omega 6 and omega 3 fatty acids in the diet should be 4 to 5/1, but generally in Western countries, the ratio is on average 10 to 15/1. Trans fatty acids: to be bannedThey result from an industrial process (hydrogenation) that modifies the structure of unsaturated fatty acids. They are found in manufactured products such as biscuits and ready meals. They are solid at room temperature, can withstand high cooking temperatures, stabilize and better preserve food. They are highly appreciated by manufacturers. However, they are more harmful to health than other types of fat. To recognize them, simply read the composition label of your product and look for the words "hydrogenated vegetable oil" or "partially hydrogenated".  
Gourmet humus with wild garlic
Ingredients:
Recipe
Just add the chick peas, wild garlic, tahini to a food processor and mix until smooth. Add some of the cooking or can water as needed for a smooth consistency. Pour the lemon juice as needed with salt and pepper.
Add a little oil.
* kombu is an edible kelp (brown algae seaweed) from the laminariaceae family often found in the Japanese cooking. The algae has the capacity to reduce legume cooking time (chick peas, dry beans, lentils,...) and make them more digestible. The dried algae can be purchased in asian shops or organic stores.
 Wild garlic, ramsons, buckrams, broad-leaved garlic, wood garlic, bear leek or bear's garlic |
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prep: 5 minutes
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Ingredients
- 2 cups various greens (basil, parsley, kale.....)
- 2 garlic cloves
- salt
- 1/2 cup pine nuts (or any other seeds: sunflower, pumpkin....)
- 1/2 cup extra virgin olive oil
- parmesan cheese (optional)
- lemon juice (optional)
Recipe
Place all the ingredients in a food processor or a blender and mix for 5 minutes, add the olive oil. You can use a mortar and pestle if you prefer.
Place in a closed glass jar and keep in the fridge for one week adding some olive oil on top after each use.
Place in a closed glass jar and keep in the fridge for one week adding some olive oil on top after each use.
In this holiday season where our food is heavy and plentiful, I felt like proposing a vegetarian dish to give our body a break.
I prepared a Thai Tofu and Squash stew where vegetables have the larger part. Tofu can easily be replaced by chicken in the recipe if you do not like it.
I love the spices used in asiatic cuisine as they bring so much flavours to a dish.
I would normally serve this dish with brown rice or quinoa for a more nutritious version but I used the only rice I had in my cupboard: jasmin rice.
I also used kale but spinach leaves could easily be used
I prepared a Thai Tofu and Squash stew where vegetables have the larger part. Tofu can easily be replaced by chicken in the recipe if you do not like it.
I love the spices used in asiatic cuisine as they bring so much flavours to a dish.
I would normally serve this dish with brown rice or quinoa for a more nutritious version but I used the only rice I had in my cupboard: jasmin rice.
I also used kale but spinach leaves could easily be used
The step by step recipe in images
Prepare all the vegetables, I used 1 medium butternut squash, 1 medium carrot, 2 large leeks, and a handful of kale. Peel and chop the butternut, finely slice the carrots, and cut the leeks in 1 cm pieces. Peel and mince the garlic and ginger . Finely chop the chili pepper removing the inside seeds.
Steam for a few minutes the butternut and the carrot until al dente.
Get the other ingredients ready, 1 cup of vegetable broth, 1 firm tofu packet, 1 cup of frozen green peas, 3 Tbsp of tamari, 1 can of coconut milk, 1 Tbsp green curry paste (adjust according to the strength of the paste), 1 tsp of sugar.
Heat 2 Tbsp of olive oil in a pan over medium heat, add the leeks, the minced garlic and ginger and the chili and sauté for 3 minutes stirring occasionally.
Add the curry paste, the tamari and the sugar and stir for 2 more minutes.
Add the broth, coconut milk, pre cooked carrots, butternut and the frozen peas. Lower the heat and cover to simmer for 5 minutes
Add the kale, tofu, lime juice and simmer for another 5 minutes. Add salt to test and garnish with cilantro and peanuts if you like.
Serve with your choice of grain.
Serve with your choice of grain.
Thai tofu and squash stew
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Preparation: 15 min
Cooking: 20 min |
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Serves 4
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Ingredients:
- 2 Tbsp of olive oil
- 2 medium size leeks washed and chopped
- 3 garlic cloves
- 1 chili pepper seeded
- 1 tsp of fresh ginger
- 1 Tbsp of green curry paste
- 1 tsp sugar
- 3 Tbsp tamari or soya sauce
- 1 cup of vegetable broth
- 1 small can of coconut milk unsweetened
- 500 g butternut squash peeled and diced
- 1 medium carrot finely sliced
- 1 handful of kale leaves or spinach
- 1 cup of frozen peas
- 1 packet of firm tofu
- 1 lime juice
- salt
- cilantro and peanut for garnish
Recipe:
Prepare the vegetables, peel, wash, chop, slice or dice the butternut squash, the carrot, the leeks. Peel and mince the garlic and ginger. Remove the seeds and mince the chili.
Place the butternut and carrots in a steamer for 5 minutes or until tender.
In a pan, heat the oil and add the leeks, garlic, ginger and sauté for 3 minutes. Add the curry paste, sugar and tamari and stir for another minute.
Add the broth, coconut milk, the steamed cooked vegetables, the frozen peas. Lower the heat, cover and simmer for 10 minutes. Add the kale, tofu cut in cubes, and lime juice. Simmer for another 5 minutes.
Add salt if required. Garnish with cilantro and peanuts and serve with your choice of grain.
Place the butternut and carrots in a steamer for 5 minutes or until tender.
In a pan, heat the oil and add the leeks, garlic, ginger and sauté for 3 minutes. Add the curry paste, sugar and tamari and stir for another minute.
Add the broth, coconut milk, the steamed cooked vegetables, the frozen peas. Lower the heat, cover and simmer for 10 minutes. Add the kale, tofu cut in cubes, and lime juice. Simmer for another 5 minutes.
Add salt if required. Garnish with cilantro and peanuts and serve with your choice of grain.
The recipe is adapted from a recipe from the book More Vegetables, Please from Elson M.Haas and Patty James
During a trip to Stockholm last year, I discovered the chokladbollar (chocolate balls), I tasted them again in Copenhagen recently, and couldn't resist the urge to make some myself.
The main ingredient is rolled oats, which makes them particularly soft, I choose a gluten free version of the rolled oats for the recipe.
For a lactose-free version, I substituted the butter from the original recipe for coconut oil, I used brown muscavado sugar, but I will soon do the balls again with dates to replace sugar.
I rolled some of the balls in a mix of dried red fruits (goji berries and cranberries) to add colour and a little sour taste to complement the classic coconut coated balls.
The step by step recipe in images
Prepare all the ingredients, rolled oats, sugar, cocoa, salt, strong coffee, coconut oil
The grated coconut and mixed dried red berries for rolling the balls
Pulse in a blender all the dry ingredients, oats, sugar, cocoa, salt to obtain a fine powder
Add the coconut oil, coffee and dash of vanilla extract and mix to obtain a sticky dough.
Make small round balls (around 2cm) and roll them in the grated coconut or the mixed dried fruits
Place in the fridge for one hour, enjoy!!!
For information:
Replacing butter by coconut oil makes the balls harder. To regain some of the softness, I recommend to take them out from the fridge one hour prior to consumption.
Alternatively I will next time combine some ghee with the coconut oil to add texture however they will not be vegan anymore but only lactose free
For information:
Replacing butter by coconut oil makes the balls harder. To regain some of the softness, I recommend to take them out from the fridge one hour prior to consumption.
Alternatively I will next time combine some ghee with the coconut oil to add texture however they will not be vegan anymore but only lactose free
Vegan Swedish chocolate balls
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Prep time: 15 min
No cooking |
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Makes 20 balls
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Ingredients
200g rolled oats (2 cups) gluten free
100g (1/2 cup) muscavado sugar
3 Tablespoons cocoa (not sweetened)
1/4 teaspoon salt
100g coconut oil
2 Tablespoons strong coffee
1 drop of vanilla extract or 1 teaspoon of vanilla sugar
30 g grated coconut
30g dried red berries (goji and cramberries for me) finely chopped
100g (1/2 cup) muscavado sugar
3 Tablespoons cocoa (not sweetened)
1/4 teaspoon salt
100g coconut oil
2 Tablespoons strong coffee
1 drop of vanilla extract or 1 teaspoon of vanilla sugar
30 g grated coconut
30g dried red berries (goji and cramberries for me) finely chopped
Recipe
Combine all the dry ingredients, rolled oats, sugar, cocoa and salt. Pulse in a blender or a mix in a food processor until you obtain a fine powder.
In a mixing bowl combine the powder with coconut oil and coffee, vanilla with a spatula until you obtain a sticky dough.
Using your fingers prepare small bite-size balls (They are usually bigger like a golf ball size in Sweden but I like them smaller) and roll them in the grated coconut or in the dried fruits.
Place in the fridge for one hour before serving.
The balls can be kept in the fridge for up to 2 weeks in an air tight container.
In a mixing bowl combine the powder with coconut oil and coffee, vanilla with a spatula until you obtain a sticky dough.
Using your fingers prepare small bite-size balls (They are usually bigger like a golf ball size in Sweden but I like them smaller) and roll them in the grated coconut or in the dried fruits.
Place in the fridge for one hour before serving.
The balls can be kept in the fridge for up to 2 weeks in an air tight container.
Super foods yes but...
Super foods are natural foods that stand out in terms of nutrition. However, there is no official definition. They generally contain a very high amount of vitamins, minerals, antioxidants, fibre and other nutrients.
Their regular intake can complement a healthy diet, but they should not be confused with "miraculous" foods. Superfoods often possess a wealth of nutrients but they are only "super" when combined with other foods, as they cannot help maintain a balanced diet on their own. They will allow you to meet some of your nutritional needs. Generally no negative health effects are reported with their consumption if they are part of a balanced diet.
It is necessary to vary the nutritional pleasures we consume.
Their regular intake can complement a healthy diet, but they should not be confused with "miraculous" foods. Superfoods often possess a wealth of nutrients but they are only "super" when combined with other foods, as they cannot help maintain a balanced diet on their own. They will allow you to meet some of your nutritional needs. Generally no negative health effects are reported with their consumption if they are part of a balanced diet.
It is necessary to vary the nutritional pleasures we consume.
What are they?
The list is extensive. However, we can divide them into several categories:
- Super green foods: green vegetables that contain a high concentration of proteins, vitamins, minerals..... Among them wheat grass, barley grass, spirulina, kale cabbage.....
- Superfood fruits and nuts: they have healthy properties and help to fight bad bacteria. To name a few, goji berries, pomegranates, blueberries, nuts, cocoa, chia seeds....
- Herbs: we can mention herbs and plants that contain a large number of vitamins and have medicinal properties such as nettle, aloe vera, echinacea, ginger, turmeric
- The other great foods: Some come from the bee hive, pollen, honey and royal jelly, also many types of seaweed are also classified as super foods.
Real or supposed effects?
Their over-consumption can have an impact on health, but also on the environment (for example quinoa in Bolivia or avocado in Mexico)
Others must be consumed in very large quantities for their benefits to be effective.
Moreover, their price is sometimes exorbitant and their effectiveness is not always scientifically proven.
Some have been tested and contain significant amounts of pesticides (which counterbalances their positive effects) so their origin has to be carefully looked at.
Others must be consumed in very large quantities for their benefits to be effective.
Moreover, their price is sometimes exorbitant and their effectiveness is not always scientifically proven.
Some have been tested and contain significant amounts of pesticides (which counterbalances their positive effects) so their origin has to be carefully looked at.
So, to take them or not?
In terms of nutrition, the best prevention against fatigue, weak immune system and certain chronic diseases remains a sufficient, varied and balanced diet where the emphasis is on fruit, vegetables, lacto-fermented products, very fresh local products are also interesting, may be even more so than an exotic fruit that has travelled across the world.
That said, from time to time and if you feel the need (fatigue, overwork, stress...), you can supplement with superfoods to feel recharged.
That said, from time to time and if you feel the need (fatigue, overwork, stress...), you can supplement with superfoods to feel recharged.
Felicia and me - on our cooking day
I have invited a guest to my website to prepare a recipe. Felicia is a 40 years old Romanian woman, she spent most of her life in the US. She now has returned to Romania with her American husband and her two children and lives in Cluj Napoca for now
While in the US, she worked at a health food store for a few years and she became fascinated with nutrition and healthy lifestyle.
Here a few words from Felicia:
"Since having kids, eating healthy and incorporating fresh and seasonal fruits and veggies in our diet had become even more of a goal. We enjoy the availability of fresh crops in Romania and our weekly trip to the farmer's market has become a nice tradition for my kids and I. I enjoy cooking a lot and my greatest pleasure is having a full table, sharing food and hearing life stories. Life is better when done around the table"
My request was to prepare a gluten free, lactose free recipe.
Felicia proposed to bake a quinoa based tart with a mix of seasonal vegetables, she normally prepares this recipe with a filo pastry base but adapted her usual recipe to my gluten free requirement.
We had great fun realizing the recipe and enjoyed eating it. THANK YOU FELICIA
While in the US, she worked at a health food store for a few years and she became fascinated with nutrition and healthy lifestyle.
Here a few words from Felicia:
"Since having kids, eating healthy and incorporating fresh and seasonal fruits and veggies in our diet had become even more of a goal. We enjoy the availability of fresh crops in Romania and our weekly trip to the farmer's market has become a nice tradition for my kids and I. I enjoy cooking a lot and my greatest pleasure is having a full table, sharing food and hearing life stories. Life is better when done around the table"
My request was to prepare a gluten free, lactose free recipe.
Felicia proposed to bake a quinoa based tart with a mix of seasonal vegetables, she normally prepares this recipe with a filo pastry base but adapted her usual recipe to my gluten free requirement.
We had great fun realizing the recipe and enjoyed eating it. THANK YOU FELICIA
The step by step recipe in details
The vegetables are lightly washed and peeled.
All the ingredients for the crust are assembled
The roughly cut vegetables are ready to go to the oven on a lined tray with some olive oil (you can also use parchment paper) and will be cooked for around 40 minutes
In the mean time, the quinoa is cooked in 1 and 1/2 time of water in a pan for around 15 minutes. Once cooked, the quinoa, ground flax, salt and some water are combined to obtain a sticky consistency.
The preparation is laid in a fine layer on a lined tray before going to the oven for 15 minutes.
The cooked vegetables are added on top of the quinoa crust with some chopped parsley and 2 eggs beaten before going to the oven for 10-15 minutes (for a vegetarian version, a pesto made with fresh herbs can replace the eggs)
Finished and ready to eat!
Quinoa base tart with seasonal vegetables
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Prep time: 15minutes
Cooking time: 60 minutes |
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Serves 6
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Ingredients
for the crust
1 cup of uncooked quinoa (for more informations read my article on quinoa)
3 Tbsp of ground flaxseed
salt
some water
for the topping
a choice of seasonal vegetables (for additional informations on seasonal vegetables )
pumpkin
beetroots
onion
garlic
sweet potatoes
carrots
2 eggs
1 cup of uncooked quinoa (for more informations read my article on quinoa)
3 Tbsp of ground flaxseed
salt
some water
for the topping
a choice of seasonal vegetables (for additional informations on seasonal vegetables )
pumpkin
beetroots
onion
garlic
sweet potatoes
carrots
2 eggs
Recipe
Preheat the oven on 180˚. Peel and slice the vegetables in large pieces. Place them on a lined tray with some olive oil and roast in the oven for approximately 40 minutes or until soft.
Precook the quinoa in water for 10-15 in 1- 1/2 cup of water.
Mix in a bowl the cooked quinoa, the ground flaxseeds, salt and water to get a sticky consistency. Lay on a tray lined with parchment paper and some olive oil on a fine layer. Cook in the oven for 15 minutes.
To assemble the tart, lay the cooked vegetables on top of the quinoa crust, add the 2 beaten eggs (to add a pesto would be a nice vegetarian alternative) and cook in the oven for 10-15 minutes.
Precook the quinoa in water for 10-15 in 1- 1/2 cup of water.
Mix in a bowl the cooked quinoa, the ground flaxseeds, salt and water to get a sticky consistency. Lay on a tray lined with parchment paper and some olive oil on a fine layer. Cook in the oven for 15 minutes.
To assemble the tart, lay the cooked vegetables on top of the quinoa crust, add the 2 beaten eggs (to add a pesto would be a nice vegetarian alternative) and cook in the oven for 10-15 minutes.