Category Archives: Food Blog

The Best Low Carb, Tiger nut Brownies

These are my favorite Brownies, until I find new favorite Brownies (wink). But seriously, the flavor of these little guys is amazing. The tiger nut flour gives it an amazing bite and I am super excited to share the recipe with you. Having grown up in Spain, I have known tiger nuts all my life for making Horchata, but never knew they were also used as flour in baking. The crazy thing is that I found out about it in Germany out of all places. A lady in a shop told me, so I had to buy it straight away. After some research I came up with this…

Tiger nuts have various uses; in particular, they are used in Spain to make horchata.

Tigernuts are also said to act as a mild appetite suppressant because they contain resistant starch, a type of starch which resists digestion.

This helps keep us feeling fuller for longer, and also reduces the amount of calories we absorb from the food. Hola…would you like me to say that again?

Flour of roasted tiger nuts is used in baking as well as in making oil, soap, and starch extracts. It is also used for the production of nougat, jam, beer, and as a flavoring agent in ice cream and in the preparation of kunnu (a local beverage in Nigeria). Tiger nut oil can be used naturally with salads or for deep frying. It is considered to be a high quality oil.

Known by different names, such as chufa sedge, nut grass, yellow nut sedge, tiger nut sedge, edible galingale, water grass or earth almond, it is a crop widespread across much of the world. It is found in most of southern Europe, Africa and the Middle East.

Since I am mad about Brownies I am constantly trying to come up with ways to make them delicious and heathy but still with the right consistency, which is half cakey/half fudgy. I have used a combo of both coconut flour and tiger nut flour and they are just perfect. We have been eating them a lot lately, since they are actually good for you and so simple to make.

Prep Time : 5 mins
Cook Time : 25 mins
Total Time : 30 mins

Servings: 16 or 9 big ones

Ingredients:

250 gr. Black Beans, drained
2 tsp. Vanilla
2 L. Eggs, room temperature
1/2 C. Cocoa
3 tbsp. Tiger nut flour
4 tbsp. coconut flour (finely ground)
1 1/2 tsp. Baking Powder
a pinch of salt
3 – 4 tbsp. milk of choice, unsweetened
1/4 C. unsweetened apple sauce* (see note)
2 tsp. Liquid Stevia Extract* (see note)
1/4 C. mild flavoured olive oil
1/3 C. 70% Dark Chocolate, roughy chopped**
chopped walnuts, (optional)

Instructions:

1. Pre heat oven to 180 C / 350 F.
2. Line a square 20 cm / 8 ” baking tin with parchment paper.
3. Start by blending the drained black beans with the apple sauce in a food processor until very creamy and smooth.
4. Add all the remaining ingredients except the chocolate chips and walnuts.
5. Start with 3 tablespoons of milk and see if you need the remaining one. It should be thick but still pourable.
6. Blend for a few minutes until completely smooth.
7. Stir in the chocolate chips and walnuts if you are using them, and pour into the prepared baking tin.
8. Sprinkle with some more chocolate and/or walnuts.
9. Place on a rack in the middle of the oven and bake for about 25 minutes.
10. You can insert a wooden skewer to test if they are done, it should come out just dry.
11. Remove from oven and let cool for at least 20 minutes in the tin.
12. Remove from the tin and let cool completely on a rack before cutting, the colder the better.
13. Will keep in the fridge for up to 5 days. They freeze well too.

Myra XO

* Replace apple sauce and stevia for same amount of maple syrup.
**Chocolate chunks will first melt, but once the brownies have cooled the chocolate will solidify, giving you great chunks. So yummy.

Nutritional value
Despite its name, tiger nut sedge is a tuber. However, its chemical composition shares characteristics with tubers and with nuts. It has been reported to be a “health” food, since its consumption can help prevent heart disease and thrombosis and is said to activate blood circulation and reduce the risk of colon cancer This tuber is rich in energy content (starch, fat, sugar, and protein), minerals (mainly ), phosphorus and potassium and vitamins E and C. Tiger nut tubers contain almost twice the quantity of starch as potato or sweet potato tubers. The oil of the tuber was found to contain 18% saturated (palmitic acid and stearic acid) and 82% unsaturated (oleic acid and linoleic acid) fatty acids. The moderately high content of phytosterols further enriches the quality and value of tiger nut oil as a food source.

Cinnamon Swirl Banana Bread

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The smell coming from the oven while this cinnamon swirl banana bread was baking was simply amazing.

This banana bread, with it’s incredible moistness and sweet banana flavor has tons of very very ripe mashed bananas, this is what makes the bread so sweet and moist and generally very yummy, also yoghurt for freshness (and less butter) and a cinnamon brown sugar swirl in the middle.
Lots of vanilla in it too, because I just love real vanilla, I love it almost more that chocolate.
Making this (and from this day forward your favorite 😉) banana bread is so simple. It’s very straight forward, however it is necessary to have all the ingredients at room temperature.
Get everything out, measure correctly and throw it together.
First mix the dry ingredients and set aside. Then in a stand mixer, mix the wet ingredients.
Mixing the dry with the wet should be done with a rubber spatula because over mixing will turn your banana bread into rubber. And that would be such a shame. Just about 8 strokes with the spatula until all the flour is absorbed. No more.

⏰ Prep time : 10 min
🍧 Cooking time : 40-45 min approx.
🍴 Makes : 1 loaf

INGREDIENTS:

• 2 cups (250gr.) all purpose flour or half whole wheat and have plain or even spelt flour.
• 1 teaspoon baking soda
• pinch of salt
• 1/2 teaspoon ground cinnamon
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• 3/4 cup (150gr. ) packed coconut sugar or regular light brown sugar
• 1/2 cup (115 gr.) unsalted butter, room temperature
• 2 large eggs, at room temperature
• 1 1/2 cups mashed very ripe banana (about 3 bananas)
• 1/3 cup plain yogurt
• 1 teaspoon vanilla extract
________________________
• 2 tbsp. coconut sugar or light brown sugar
• 1 teaspoon ground cinnamon

Directions:

1. Preheat oven to 180°C/350° F. Spray a 9×5-inch loaf pan with cooking spray. Set aside.
2. In a bowl, whisk together the flour, baking soda, salt, and cinnamon. Set aside.
3. In the bowl of an electric mixer, beat the brown sugar and butter on medium speed until well blended and creamy– about 3 minutes.
4. Add the eggs one at a time, beating well after each addition.
5. Add the mashed banana, yogurt, and vanilla. Mix on the lowest stand for just a minute or so.
6. Remove bowl from mixer.
7. Add the dry ingredients in one go and gently fold to mix with a spatula. Do not overmix. Just until all the flour is no longer visible, about 10 folds.
8. Mix the cinnamon and the sugar for the center swirl.
9. Spoon half of the batter into prepared loaf pan. Sprinkle the cinnamon-sugar in one straight line on the batter. Cover with more batter and make swirls or zig-zags with a knife.
10. Top with remaining batter. Bake for 50-55 minutes or until a wooden pick inserted in center comes out clean. Cool 15 minutes in the pan on a wire rack. Remove from pan and cool completely on the wire rack.
11. Slice and enjoy.
12. Banana Bread will keep for about a week in an airtight container.

Enjoy!
Myra XO

If you make this, don’t forget to snap a pic and post it on Instagram. Remember to tag me in your picture @thecookingspoonblog so I can see your delicious creations.

Norwegian Health Bread

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This amazing bread was originally invented by a Norwegian Pastor named Marksett, and is nothing short of a miracle. Jam packed with nutrients and no flour, no yeast and no leavening whatsoever. Pure natural ingredients for a real bread.
Oats, seeds, olive oil, salt and water, that’s it. The Chia seeds and Psyllium act as binding agents.
A nutrition BOM, so to speak. Full of fibre and healthy fats. I eat two slices a day and I can assure you, it’s plenty and very delicious. Toasted it’s pure heaven.
The beauty of this loaf is that it has to be made with lots of love, almost like therapy. You need to mix the ingredients and leave it overnight in the fridge so that all the seeds and fibre can do their “thing” and expand. Bake the next day. A slow bread if you will, worth every bit of effort.

Freezes well too!

Prep time: 15 minutes
Waiting time: overnight
Cooking time : 70 minutes
Makes 1 loaf

Ingredients:

• 1 ½ cups rolled oats (if making gluten-free, make sure to get certified gluten-free oats)
• ½ cup Pumpkin seeds
• ½ cup Sunflower seeds
• ½ cup flax seeds whole
• 3 tbsp. flax seeds cracked or roughly ground
• 2 tbsp. Chia seeds
• 2 tbsp. Psyllium seed husks
• 2 tbsp. sesame seeds
• 1 tsp fine grain sea salt
• 1 tbsp. olive oil
• 1 3/4 – 2 cups water

Directions:

1. In a bowl combine all the dry ingredients, stirring well. Whisk oil and water together in a measuring jug. Add this to the dry ingredients and mix very well until everything is completely soaked and dough becomes very thick , first add the 1 ¾ water and then the remaining ¼ up if necessary. See how it goes. It will however become a big ball. See picture.
2. Cover with cling film and place in the fridge overnight.
3. The next morning, remove the bowl from the fridge and let sit at room temperature for about an hour before baking.
4. Grease a loaf tin, ( 8”/ 20 cm.)
5. Do not preheat oven.
6. Place loaf pan in the oven on the middle rack, and bake at 350° F / 175° C for 70-75 minutes.
7. If the loaf gets to dark, make a tent cover of aluminum foil and cover loosely. Test with a wooden skewer to see if the bread is done. The wooden skewer may be moist but not sticky.
8. Bread is done when it sounds hollow when tapped. It should also have shrunk away from the edges of the tin. Let cool about twenty minutes and remove from tin. Then cool completely before slicing.
9. Store bread in a tightly sealed container for up to four days, or freeze.

Enjoy!

Myra Xo

Smokey Black Bean and Sweet potato Tacos with Onion Garlic Lime Crema.

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To make the Monday less of a drag I’ve decided to make it Taco Monday!
I think we can all agree that Tacos can turn any dreary day into a fun day in a split second.
It will most certainly ease us into the week gently and give us something great to look forward to when we come home from work. You could actually do all the prep work the day before on Sunday and make dinner time a breeze. Soaking the beans is what takes the longest, because the actual recipe is pretty simple, we want simple on Mondays, am I right? If it’s to much hassle for you to soak the beans and cook, just use two cans instead.
Either way, this is some seriously good food to start off the very first day of the week.
And who am I kidding really, we love Taco’s around here and we’ll have them more than once a week without a problem, different flavours and textures of course, and now that I think about it, it’s probably (one of ) our favourite foods.
So these are different, I have added Sweet Potato. and I can only tell you that I kept on asking myself why I hadn’t thought of this before. The sweet potato is just sooooo good with the smokey beans, I mean KA-POOOW!!

Prep time: 15 min.
Cooking time: 15 min. plus cooking beans
Serves : 4

INGREDIENTS:

SMOKEY BLACK SWEET POTATO TACOS
• 1 lb. dried black beans or adzuki beans
• 1 large sweet potato, peeled and cut into 1 inch chunks
• 2-3 cloves garlic minced or grated
• 2 onions
• 2 tbsp. Taco seasoning
• 2 tsp. liquid smoke
• 2 tsp. cocoa
• 1 tsp. hot sauce (optional for heat lovers)
• 1 12 oz. can passata
• 1/3 cup fresh cilantro chopped
• 3 green onions chopped
• Himalayan salt and pepper to taste

ONION GARLIC LIME CREMA
• 1/2 cup (vegan) cream cheese
• 1/2 cup (vegan) sour cream
• 2 tsp garlic powder*
• 1 tbsp. onion powder*
• 1 lime juiced
• salt and pepper taste
• maybe 1-2 tablespoons of milk or water
To serve:
• 12 corn tacos warmed
• Shredded Iceberg lettuce,
• avocado slices
• Grated cheese
• salsa of choice or check out this one.
• more chopped cilantro
* I’m using dried onion and garlic powder on purpose, do not sub for fresh garlic because it will not get the right consistency and flavour. The dried powder will thicken the crema in a way that cannot be achieved with the fresh counterparts.

INSTRUCTIONS:

1. Prepare the beans. Rinse and check beans for any dirt etc. Soak your beans over night.discard the soaking liquid after soaking.
2. Add beans to a large pot with about 5 cups of water. Bring the beans to a boil and reduce heat to a simmer. Cook until the beans are soft, but not quite done. About 45 to 60 minutes. Keep checking, not all beans cook the same. Drain.
3. Heat a large skillet over medium heat and add olive oil. Add onion and sweet potatoes and stir. Fry for a couple of minutes and add the garlic, stir.
4. Cover and cook for 10 minutes, until sweet potatoes are just beginning to softened.
5. While the sweet potatoes are cooking make the crema.
6. Place all the ingredients for the Onion Garlic Lime Crema in a bowl and mix thoroughly. Add a little water or milk to thin if you like. It will get thicker and thicker as you let it stand.
7. Now add the remaining ingredients to the sweet potatoes except the cilantro and spring onions.
8. Cover and cook another 10 minutes. Add a little water if it becomes to dry.
9. Just before serving add the cilantro and spring onions
10. To assemble, place generous spoonfuls of the sweet potato + bean mixture on top of a bed of Iceberg lettuce in a warm taco. Top with the onion garlic lime crema and avocado, and some cheese or any other topping of choice.

Enjoy!
Myra Xo