chicken zucchini

Chicken stuffed Zucchini

chicken zucchini

Fresh Zucchini is stuffed with hearty chicken and sauce, topped with cheese and baked to perfection making this a delicious low-carb and gluten-free dinner!
These zucchini boats are for low-carb lovers and just about anyone else! We all have those nights when we crave a large slice of pizza or lasagna but don’t want all the carbs at night. With these zucchini boats, you get all the deliciousness without the carbs because the zucchini crust is used as the base.

Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes

Servings 6

Ingredients:

• 4 medium zucchini or 8 small

• 1 pound chicken breast

• 1 small can of corn (drained) omit if your diet is strict

•1 tablespoon olive oil

• 1/2 cup onion chopped

• 2 cloves garlic minced

• 1 cup marinara sauce

• 1 tablespoon Italian seasoning

• 1/4 teaspoon salt

• 1/4 teaspoon pepper

• 1 cup low-fat shredded cheddar or mozzarella cheese

chicken zucchini

chicken zucchini

Instructions:

1. Preheat oven to 190 C/375 F. Slice zucchini in half, and carve them out with a spoon. Chop the zucchini ‘meat’ and set it aside. Line zucchini boats on a baking sheet lined with parchment paper or lightly greased with oil.

2. Heat olive oil in a non-stick skillet. Cook onion for 2-3 minutes or until it begins to golden. Add the garlic and cook for a few seconds. Add meat and cook until it’s no longer pink, 3-5 minutes. Add the marinara sauce, zucchini pulp, italian seasoning and salt + pepper. Simmer for 8-10 minutes.

3. Spoon mixture into zucchini boats and top each with shredded cheese. Bake for 20-25 minutes or until zucchini is cooked and the cheesy is fully melted and bubbly

Enjoy!
Myra Xo

 

crispy fish

Crispy Fish Fillets with Tequila Mango Salsa

crispy fish

As if Salsa could get any better. We love our salsa, all kinds. But this grown up salsa wins the prize.
Soaking the Mango’s in tequila brings out the best in them ( you know, like it does in most of us :), they remain sweet and firm but with the obvious kick. This Tequila-Spiked Mango Salsa is going to be your new all-time favourite Salsa and besides being super awesome on these crispy fish fillets, it’s amazing as a party snack with tons of Nacho’s.
I can’t really think of a reason not to make it all the time. Just keep in mind that it needs to soak for at least an hour. Don’t soak overnight because the Mangos will lose their firmness.
The combination of the crispy fish fillets with the Tequila Mango Salsa is epic, try it, you won’t be sorry.
Adults only.

Prep time : 20 min.
Cooking time : 10

Ingredients:

• 1 – 1 1/2 lb. / 500-700 gr. (4) tilapia, cod or other firm white fish fillets
• 1 lime, juiced
• 1 tbsp. / 15 ml. Tequila
• 1 tsp. Smoked paprika
• 1 tsp. ground cumin
• ½ tsp. dried garlic (powder)
• 1 tsp. salt
• 1 tsp. black pepper
• ½ cup. / 115 g rice flour
• Rapeseed oil or other neutral oil for frying.
• 2 mangos
• 2 tbsp. tequila
• 4 green onions, thinly sliced
• 1/4 cup fresh cilantro, roughly chopped
• ½ – 1 red pepper, diced
• Juice from 1/2 lime
• ¼ tsp. Salt and pepper

crispy fish

Instructions:

First peel the mangos and slice the flesh away from the pit. Dice the flesh and place it in a medium bowl. Pour the tequila over the diced mango. Toss gently to coat. Cover and refrigerator for about 1 hour.
Add the green onion, cilantro, red pepper, lime zest and juice and toss gently to combine. Season with salt and pepper
Serve immediately with crispy fish fillet. Or cover and refrigerate for up to 4 hours before serving.
Rinse and pat fish fillets dry. Place on a board and season with paprika, cumin, garlic, salt and pepper. Toss in the flour.
Heat the oil in a frying pan.
Place fish fillets in the pan and cook for about 4 to 5 minutes on each side depending on the thickness of the fish fillets.
Quickly drain on a paper towel before serving just to get rid of any excess oil.
Serve with plenty of the Tequila Mango Salsa.

Enjoy!

Myra XO

crispy fish

mediterranean stuffed peppers

Mediterranean Stuffed Peppers

mediterranean stuffed peppers

Stuffed peppers are what dinner dreams are made of, for various reasons;
1). They can be filled ahead of time, and baked when you’re ready making them perfect for a fancy-ish dinner.
2). Fancy enough for a dinner party
3). Financially pleasing, aka cheap to make.
4). Everything in one place, protein, fibre and veggies/vitamins
5). It’s a no-brainer
6). The most delicious dinner I have had in a while

The great thing about stuffed peppers is that everybody likes them, even non-pepper lovers. Probably because the peppers turn so tender and sweet in the oven.
But what I love most about these stuffed peppers, is slicing the leftovers the next day and stuffing them into a sandwich with some of the tomato sauce, so good. That of course if you’re lucky enough to have left overs. Having said that, you can easily double the recipe just to be save. I do also freeze these but have noticed that the peppers do become a little softer, but flavour-wise still awesome.

mediterranean stuffed peppers

Prep Time 20 mins

Cook Time 1 hr

Total Time 1 hr 20 mins

Servings: 4

Ingredients:

• 1/2 cup white rice uncooked
• 1 cup water
• 2 medium yellow onions chopped fine, about 1 cup
• 2 cloves garlic minced or grated
• 1 tbsp. olive oil
• 2 slices white bread good quality crusts removed
• 2 tbsp. milk
• 1 lb. / 500 gr. ground beef
• ¾ tsp. salt
• Freshly ground black pepper
• 1 tsp. Dijon mustard
• 1 tsp. thyme dried
• ½ tsp. oregano dried
• 3 tbsp. pine nuts
• 1 egg yolk
• ¼ tsp. all spice
• ¼ cup chopped parsley more for garnish
• 4 red peppers large
• 1 tbsp. olive oil
• 1 medium onion
• 1 garlic minced
• 1 tbsp. tomato paste
• 1 tbsp. flour
• ½ cup dry white wine
• 1 cup tomato sauce
• 1 cup chicken or beef stock
• ½ cup crème fraiche
• Chopped green onions for garnish

mediterranean stuffed peppers

Instructions:

1. Preheat oven to 175 degrees C / 350 degrees F
2. Place the rice and water in a saucepan, and bring to a boil. Reduce heat, cover, and cook 20 minutes. Drain and cool, or use leftover rice, about 1 cup.
3. Dry toast the pine nuts in a skillet over medium heat for about a minute, remove and reserve.
4. In a skillet over low heat, heat 1 tbsp. of oil and sautée the chopped onions until soft and translucent, about 10 minutes. Add the garlic and cook for one more minute.
5. Turn off heat and let cool.
6. In a bowl, place the bread torn into pieces together with the milk and let soak for about 5 minutes.
7. Add the meat to the bowl together with the cooled onion and garlic. Season with the salt, pepper, mustard, thyme, oregano, pine nuts, all spice , parsley and egg yolk.
8. Wash the peppers and make a cut in the middle and carefully open them enough to remove the seeds and membranes.
9. If you are using the regular bell pepper, remove the lid and proceed as above.
10. 10. Arrange peppers in an oiled baking dish. For bell peppers, slice the bottoms of the peppers if necessary so that they will stand upright.
11. 11. Stuff the peppers with the meat mixture, I use my fingers and a spoon to push it all the way into the pepper.
12. 12. For the sauce: heat the remaining tablespoon of olive oil and sautée onion and garlic until almost soft. Add the tomato paste and stir. Add the flour and stir to cook for 30 seconds, gradually add the wine and stock. Add the tomato sauce and stir to combine. Add the teaspoon of sugar. Season to taste. Spoon sauce around the peppers. Cover loosely with tin foil. Place in the middle of the oven. After about 20 minutes, remove the foil.
13. 13. Bake for 45 min to 1 hour in the preheated oven until the peppers are tender.
14. 14. Before serving stir in the crème fraiche.
15. 15. Serve with the sauce and garnish with green onions and reserved parsley.
Great with some french bread to mop up the sauce.

Enjoy!
Myra XO

chinese-dumplings

Chinese Dumplings

chinese-dumplings

Hello friends,

Let me tell you about these amazing dumplings. I just love these so much, I don’t think I can ever live without them again. I don’t want to and I don’t plan to. And by that, I mean having a portion or two in the freezer ready to steam at a moments notice.

I do have to confess, that I am not the greatest dumpling shaper, but as longs as the little package is closed, who cares. The flavor of the filling is the best ever. You can use this dumpling recipe to make wonton soup, pot stickers, or even deep fry them and serve them as wontons.

They do take a little time and patience, but it’s worth the effort. Just take your time.

I used to watch my mom make these as a kid, and she would sit at the dining room table with a glass of Sherry, and make it an “afternoon thing”. She would make tons for parties and we loved them big time. It has always been one of my favourite snacks.

Now I have them as dinner because they’re just too good to just eat a few.

This filling is inspired on her recipe but with my own twist.

Make ‘em, Love ‘em and thank me later (;

Chinese dumplings

Juicy and tender dumplings, better than take out. (Can be frozen)

Ingredients Chinese Dumplings:

  • 200 gr. / ½ lb. finely chopped raw shrimp
  • 300 gr. / ½ lb. ground pork
  • 1 cup shredded white cabbage
  • 2 cloves garlic, minced
  • 3 green onions, thinly sliced
  • 2 tsp.  freshly grated ginger
  • 1 tbsp. soy sauce
  • 1 tbsp. oyster sauce
  • 1 tsp. sesame oil
  • 1 tsp. sambal oelek
  • 1 large egg, lightly beaten
  • freshly ground black pepper, to taste
  • 40 won ton wrappers (store bought) cut into 4 or home made,
  • 2 tablespoons vegetable oil, or more, as needed

Instructions:

  1. In a large bowl, combine shrimp, pork, cabbage, garlic, green onions, ginger, soy sauce, oyster sauce, sesame oil, sambal oelek, and egg. Season with pepper.
  2. To assemble the dumplings, place wrappers on a work surface. Spoon 1 tablespoon of the pork mixture into the center of each wrapper. Place the dumpling in your hand and using your finger, rub the edges of the wrappers with water. Fold the dough over the filling to create a half-moon shape, pinching the edges to seal.
  3. Heat vegetable oil in a large skillet over medium heat. Working in batches, add dumplings in a single layer and cook until bottoms begin to brown, about 30 seconds. Add 1/2 cup water, cover and cook/steam for about 4 minutes; uncover and cook until the liquid has evaporated completely and the bottoms are crisp and golden brown, about 2 more minutes. Repeat with remaining dumplings, adding more vegetable oil as needed.
  4. Serve immediately with dipping sauce.

Ingredients Dipping sauce:

  • 2 tbsp. soy sauce
  • 4 tbsp. sweet chili sauce
  • 2 tbsp. water
  • Add some sliced chili Mix together

Mix together in a small bowl.

Ingredients Wonton wrappers:

  • 4oo gr. plain flour
  • 2 medium eggs
  • 1/2 tsp. salt
  • About 200 ml. / a little less than 1 cup water
  • Corn starch

Instructions;

Mix the ingredients in a bowl until it comes together. Don’t add all the water at once but see how it goes. Add a little flour if it’s too wet or a little water if  it’s too dry.

Knead for about 10 minutes.

Form a ball and leave, covered with plastic, to rest for about 20 minutes.

Roll out the dough onto a floured surface. Shape into a square and cut into smaller squares.

Roll into small balls.

Again roll out each ball into a disk, using enough corn starch so they don’t stick.

Enjoy!

Myra XO

Bbq Honey Chicken Tenders Cobb Salad with Green Goddess Dressing

Let’s celebrate Spring in full glory with this amazing refreshing salad. It’s super easy to make and you can easily substitute the chicken with some succulent Shrimp or any other protein you like.

INGREDIENTS COBB SALAD:

  • 1 lb. chicken tenders
  • 2 tsp. Cajun seasoning
  • ¼ cup bbq sauce
  • 1 tbsp honey
  • 1 tbsp. olive oil for frying
  • 1 head of lettuce
  • 2 red bell peppers
  • 20 cherry tomatoes (more or less)
  • 2 -4 hard boiled eggs
  • 1 small can of corn, drained
  • 1 – 2 avocados, peeled and stone removed
  • 1/3 cup olives
  • handful baby carrots

GREEN GODDESS DRESSING:

  • 1 avocado, peeled and stone removed
  • ½ cup natural yoghurt of choice
  • ½ cup natural sugar free milk of choice
  • Small handful of fresh Basil* see note
  • Small handful of fresh Dill* see note
  • 1 tsp. garlic powder
  • 2 tsp. onion powder
  • A dash of tabasco
  • Juice of half a lime
  • ¼ cup olive oil
  • Salt and pepper
  • ½ cup of water or more for the right consistency

INSTRUCTIONS:

  1. First we’ll marinate the chicken, place the chicken tenders in a bowl and season them with the Cajun seasoning , then add the bbq sauce. Mix to combine and cover. Place in the fridge to marinate, overnight if possible but any amount of time is good.
  2. Take out a large plate or platter and arrange a layer of lettuce on it.
  3. Meanwhile wash the peppers and pinch them with a fork all over, put them on a plate and microwave for 6 minutes, remove and cover with foil straight away. This is so the skin will loosen from the peppers. When cool enough to handle pull away all the skin and tear the peppers into strips, place them on the lettuce in a single diagonal row.
  4. Cut the tomatoes in half and arrange in a row on the lettuce
  5. Cut the eggs in quarters and arrange on platter.
  6. Repeat with the remaining ingredients.
  7. For the dressing, combine all the ingredients in a blender, and run until all is smooth. Add the water until you have the desired consistency.
  8. Now heat a non stick frying pan large enough to hold the chicken tenders in one layer and set to high heat.
  9. Add the olive oil and place the tenders in the pan, cook on one side for two minutes and turn. Cook for another two minutes and lower the heat to low.
  10. Cook for another two minutes or until cooked thru, check by pulling a piece open.
  11. Add the tablespoon of honey and stir around so it starts to caramelize. Turn off the heat and place the chicken tenders on the salad right before serving.
everyday spelt bread

Everyday Spelt Bread

everyday spelt bread

This is the easiest bread recipe I have in my repertoire, I make it all the time. Mostly because it is a no-brainer recipe and some times because it’s even quicker than going to the store to buy a loaf, or because it’s raining and I don’t want to leave the house. Whatever the reason may be, this fool proof recipe is one I use time and time again .

Pro’s :

  1. delicious
  2. Soft
  3. Warm
  4. Healthier
  5. No additives
  6. Cheap
  7. Home made

Con’s:

  1. Nope…can’t think of any.

everyday spelt bread


Prep time : 10 minutes

Cooking time : 45 minutes

oven temp : 200 C / 400 F


Ingredients:

  • 2 teaspoons active dry yeast
  • 3/4 cup warm water
  • 1/2 cup milk at room temperature
  • 2 tablespoons honey
  • 3 1/2- 4 cups whole grain spelt flour
  • 2 tablespoons extra-light olive oil
  • 1 teaspoon salt
  • extra olive oil or melted butter for brushing loaf

everyday spelt bread

Instructions:

Combine the warm water, yeast and honey in a large jug, and let it sit and “proof” for 10 minutes. Add the milk and stir.

Place the flour in the bowl of your mixer, fitted with the kneading hook, pour the water yeast mixture into the bowl of flour with the motor running on the lowest setting. Add the salt and olive oil. Once incorporated you can turn the mixer setting on higher. Knead for about 7 minutes.

Cover the bowl with a damp cloth and let the dough rise for 45-60 minutes in a warm place. It should double in size.

Grease a loaf tin with melted butter.

Turn the dough out on a floured surface and knead a few minutes. Shape into a loaf and place in loaf tin.

Let rise again for 30 minutes covered with an oiled piece of plastic wrap.

Preheat your oven to 200 C/400 F , remove plastic wrap and place loaf on a rack in the middle of the oven. Bake the loaf for about 45 minutes turning half way, tap the loaf to see if it’s fully baked, it should sound hollow. Once baked , brush the crust with some butter. This is an optional step but I love the way the crust gets a bit softer and glossier. Let it cool in the pan for a few minutes before removing it to cool completely on a wire rack.

everyday spelt bread

Korean Beef

Korean Beef Bowls

korean beef

When I’m looking for a super easy dinner that I know will satisfy everyone’s taste buds, I often make this recipe.

These Korean beef bowls are made with thinly sliced beef cooked in a sweet and savory sauce, served with steamed rice or rice noodles and plenty of veggies, whichever ones you happen to have.

The sauce is one of my favourites; soy sauce, sugar, garlic, ginger are a few of the key ingredients that makes this so delicious.


Prep Time : 10 minutes

Cook Time : 10 minutes

Total Time : 20 minutes


Servings : 4

korean beef

INGREDIENTS: 

  • 2 lbs.  steak, thinly sliced
  • 1 1/2 teaspoon minced fresh ginger
  • 3 garlic, grated or minced
  • 1/4 tsp. ground black pepper
  • 4 tbsp.light soy sauce
  • 2 tbsp. coconut sugar or regular
  • 3 tbsp. oyster sauce
  • 1 tsp. Gochujang or sambal oelek
  • 1 tablespoon sesame oil
  • 2 tsp. fish sauce
  • 2 teaspoon cornstarch
  • 1/4 cup dry white wine
  • 1/4 cup sliced green onions and/or Coriander
  • 1 tablespoon toasted sesame seeds

INSTRUCTIONS:

In a small bowl, whisk together the ginger, garlic, ground black pepper,soy sauce, sugar, oyster sauce, Gochujang or sambal oelek,  sesame oil and fish sauce.

Slice the beef as thinly as you can and coat with a teaspoon of sesame oil.

Have all your other ingredients ready, like the vegetables and noodles or rice, because this really takes just a few minutes to make.

Mix the corn starch with the white wine in an other little bowl or mug.

korean beef

Heat a large frying pan, when really hot, add the beef and saute for a few minutes until it starts to get nice and brown. Lower the heat and add the sauce, bring to a simmer and add the corn starch-white wine slurry you’ve made. Add a little more water if necessary.

Cook for 1 more minute or until sauce has thickened. Taste and adjust seasoning if necessary.

Dived your vegetables and rice or noodles between the bowls and spoon over the beef and sauce, sprinkle with toasted sesame seeds and coriander and/or sliced green onions.

Enjoy!

Myra XO

Citrus Honey Soy Salmon

Sticky Citrus Honey Soy Baked Salmon

Citrus Honey Soy Salmon

Citrus Honey Soy Salmon

Baked salmon in foil that’s been brushed with a sticky, citrus, honey and soy sauce that will make you cry with joy!. This recipe is so easy to make and pulls together in less than 30 minutes! The salmon is flaky and tender when baked this way and stays really juicy. You’re going to love it!
But wait, I still haven’t told you the best part — In addition to being just a quick 30 minutes cooking for this Gourmet dinner, there’s barely any cleaning up afterwards, just toss the foil in the garbage, TADAAAA! …… WIN WIN!
Let’s talk about the sauce that’s going to make this baked salmon in foil recipe your favorite way to eat fish. It’s simplicity itself. Add all the ingredients to a sauce pan and simmer until it becomes sticky and reduced, about 5 minutes. I think it would be great on anything actually, it”s just so delicious.
This is a recipe that you need to keep in your back pocket not only for weeknight dinners but also to impress your dinner guests with. ( Pssssst.….no one needs to know how easy it was).
I like to use a double layer for the baking, first tin foil and then parchment paper , no need to butter that first. Place the salmon on top and Into the oven it goes, and the most magnificent smells will torture you for the next 14 minutes of your life.

Citrus Honey Soy Salmon

Serves: 4 – 6
Prep Time: 10 minutes
Cooking Time: ca. 15 minutes
________________________________________
INGREDIENTS:
• 1 ¼ pound salmon (preferably wild )
• juice of half a lime (1 lime cut in half)
• 1 tablespoon lemon juice (1 lemon cut in half)
• 3 tablespoon orange juice (1 orange cut in half)
• 2 tablespoons Soy sauce
• 2 tablespoons dark Agave syrup (or coconut sugar )
• 1 tablespoon honey
• 1/4 – 1/2 teaspoon red pepper flakes
• 2 cloves garlic, peeled and grated
• 1 teaspoon grated fresh ginger
• 2 tablespoons butter
• Freshly ground black Pepper

Citrus Honey Soy Salmon

Citrus Honey Soy Salmon

DIRECTIONS:
Position a rack in the center of the oven and preheat the oven to 200ºC / 400ºF
Cut the citrus fruits in half, take the juice needed from one half and use the other halves to cut into slices to place on top of the salmon.
In a saucepan over medium heat combine the juice, Soy sauce, dark Agave syrup, the honey, red pepper flakes, garlic and ginger.
Allow to reduce to 4 tablespoon, about 5 minutes. Add the butter, remove pan from heat and swirl so the butter starts to melt.
Let cool.

Citrus Honey Soy Salmon

Citrus Honey Soy Salmon

Place the salmon filet in a piece of parchment paper and on top of foil. Using a brush or spoon, brush the salmon with the sauce. Season with freshly ground black pepper. Top with slices of citrus fruits. Bake the salmon for 10 minutes.
Switch on the broiler or oven grill and grill for 4 – 5 more minutes until really golden and sticky on top. Serve straight away.

Salmon and Zucchini Phyllo Quiche

 

salmon phyllo quiche5

I have always wanted to make a Quiche with Phyllo dough, it’s been in the back of my mind for ages, but I always wondered if it could stand up to the filling or even become crispy enough on the bottom.
Well, please to report, …a big fat, yes!

The phyllo is really wonderful. It gets so crispy along the edges and so pretty too. I may have gone a little overboard with the top but I was having so much fun playing with the dough. You can leave the top completely plain if you prefer to show more filling. That’s up to you.

I must add that it’surprisingly easy, very forgiving dough. I had a bit of a hard time separating the sheets, but half torn pieces worked perfectly, it really makes no difference in the end result.

Obviously for me the game changer was the fact that Phyllo is virtually fat free. So there is no going back to any other kind of dough for me. 

salmon phyllo quiche2

Serves: 8


INGREDIENTS:

1 medium zucchini, cut into 1 cm/0.5 inch slices and then quartered

1 leek, washed and sliced

1/4 cup drained corn 

1 tbsp. olive oil for cooking

200 gr. / 7 oz. smoked salmon, cut into pieces

4 large eggs

1 cup light cream or whole milk

1/4 tsp. sumach 

1/4 tsp. dried dill

1/2 tsp. salt

1/4 tsp. ground black pepper

10 sheets 9×14 phyllo dough (225 gr)

3 tbsp. olive oil or melted butter for brushing phyllo

4 ounces shredded Gruyere cheese, or your favorite semi strong cheese

3 tablespoons sliced green onion

 

 

salmon phyllo quiche3INSTRUCTIONS:

Preheat your oven to 175 C / 350 degrees.

Heat a frying pan with half a  tablespoon of olive oil and cook the leek and onion on medium heat until soft. Set aside.

Add the remaining half tablespoon of olive oil to the pan and cook the zucchini on medium high heat just until golden on all sides and fork tender.

Remove from heat and add to the a large bowl to cool. A lot of liquid will release from the zucchini, you need to discard this before using.

In a medium bowl, whisk the eggs. Add the cream or milk,  salt, pepper, sumach and dill and whisk to combine. Set aside.

Brush a 20 cm/8 inch round baking dish (I used a cake tin) with a bit of olive oil. Layer the sheets of phyllo in the dish, see pictures. Brushing the layers with olive oil or butter as you go. Torn sheets are fine.

Place the drained veggies, corn and salmon over the phyllo layer, then add the shredded cheese and green onion. Pour the egg mixture over the top.

Bake the quiche for 60 minutes or until set when you wiggle the pan.

Serve warm or chilled with a salad.

Enjoy!

Myra XO

salmon phyllo quiche10

salmon phyllo quiche4

low carb brownies

The Best Low Carb, Tiger nut Brownies

low carb 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

low carb brownies
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)

low carb brownies

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.

low carb brownies

Cinnamon Swirl Banana Bread

Cinnamon Swirl Banana Bread

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
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• 2 tbsp. coconut sugar or light brown sugar
• 1 teaspoon ground cinnamon

cinnamon swirl banana bread

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.

wonder bread

Norwegian Health Bread

wonder bread

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.

wonder bread

wonder bread

wonder bread
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

wonder bread

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

wonder bread

Smokey Black Bean Sweet Potato Tacos

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

Smokey Black Bean Sweet Potato Tacos

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

Smokey Black Bean Sweet Potato Tacos
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

Smokey Black Bean Sweet Potato Tacos

Chocolate Cupcakes

Chocolate Cupcakes

Chocolate Cupcakes

A classic chocolate cupcake, delicious, moist, soft, super easy, super chocolaty and pretty much fool proof.

Prep time : 30 minutes
Cooking time : 20 minutes
Makes : 12 cup cakes

________________________________________

INGREDIENTS:

• 2 large eggs or 3 medium at room temperature
• 1 cup light brown sugar
• 1/3 cup melted butter
• 1 ½ tsp vanilla extract
• ¼ cup yoghurt
• ¼ cup milk
• ¾ Cup all purpose flour
• ¼ cup cocoa powder
• ½ tsp baking powder
• ½ tsp. baking soda
• A good pinch of salt

Chocolate Cupcakes

INSTRUCTIONS:

1. Pre heat the oven to 375° F / 175° C
2. Line a muffin tin (12 hole ) with liners
3. Sift the dry ingredients together in a large bowl.
4. In another bowl beat the eggs and sugar together until well mixed, add the melted butter and vanilla.
5. Mix the yoghurt with the milk.
6. Pour half of the egg mixture into the flour mixture and some of the yoghurt mix, stir to combine. Repeat. Gently mix everything together without over beating.
7. Spoon the batter into the cupcake liners, only halfway!
8. Bake for about 20 minutes or until a tooth pick inserted in the middle comes out clean.
9. Remove from oven and let cool completely on a rack before frosting.

Chocolate Cupcakes

CHOCOLATE FROSTING:
• ½ cup cream cheese at room temperature
• ½ cup butter at room temperature
• ¼ cup cocoa powder
• ½ cup powder sugar, sifted
• 2 oz. dark chocolate, chopped
• 1 tsp. vanilla extract.
INSTRUCTIONS:
Melt the dark chocolate in the microwave in 30 second intervals until completely melted, set aside so it can cool a bit.
Beat the cream cheese and butter together until completely smooth, add the cocoa and powdered sugar, whisk until fully incorporated.
Add the vanilla.
When the melted chocolate is no longer warm add to the butter mix. Beat until well mixed.
Using a piping bag and a star tip, frost the cupcakes. I keep mine in the fridge on warm days and also if you don’t eat them all at once, best to keep them refrigerated.
Let them sit at room temperature for about 20 minutes before eating, to bring out the best chocolaty flavor.

Enjoy!
Myra XO

Chocolate Cupcakes