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a protein-filled dessert September 8, 2010

Posted by molly in : desserts , 3comments

this recipe has been in my bookmarks for ages and this week i finally made it: chickpea blondies, courtesy of the brilliant blog ‘have cake, will travel’. i couldn’t have ever imagined how these things would taste based on the ingredients, but i’m telling you: throw everything you think you know about chickpeas out the window. this is a sweet, succulent dessert that bears absolutely no resemblance to its main ingredient.

the flavors that really stand out are in the peanut butter and strawberry fruit spread used, making them more like pb&j bars than blondies. another description i heard was “dessert falafels” :) – so i guess they could be called whatever you want.

it’s probably the healthiest dessert i’ve ever made without tasting like it. not only are you getting all of that wonderful protein and fiber from the chickpeas, it’s also completely gluten-free, dairy-free, egg-free, soy-free, and there is absolutely no refined sugar. the sweetness comes from the fruit spread and some agave nectar. yum! try making these in a spare half hour – it couldn’t be easier and you could do a lot worse for a midday snack.

chickpea blondies

makes 12-15 individual squares; adapted from a recipe by ‘have cake, will travel’

the particulars:

  • 1 can chickpeas, drained and rinsed
  • 1/3 cup agave nectar
  • 1/2 cup organic strawberry fruit spread
  • 1/4 cup organic crunchy peanut butter
  • 2 tsp pure vanilla extract
  • 1/2 cup milled flaxseed
  • 2 tbsp gluten-free plain flour (i used dove’s farm brand)
  • 1/2 tsp baking powder
  1. heat the oven to 350f (gas mark 4). lightly coat an 8-inch square baking pan with cooking spray.
  2. in a food processor, combine all ingredients and blend until perfectly smooth.
  3. pour the batter into the prepared pan and bake for 25-30 minutes, or until golden brown on top.
  4. cool in the pan completely before slicing.

molly’s muesli September 7, 2010

Posted by molly in : breakfast , 2comments

who’s up for some morning muesli? the photo below displays my usual breakfast of goat’s yogurt, fresh fruit, and muesli, sprinkled with milled flaxseed and maca powder. the muesli used to be jordan’s or dorset cereals brand, but now i make my own. why? because at £3.99 a box, the branded mueslis were getting a little pricey for my everyday consumption. now i can make double the size of those boxes at half the price – plus i can mix and match what i want to go into my muesli with each batch.

one thing i’ve noticed about big cereal brands is their reliance on wheat flakes and oats as a base. instead, i use spelt flakes. they taste and feel exactly the same as wheat flakes. the only issue is that they do contain gluten – far less than wheat flakes, but they wouldn’t be acceptable for someone with celiac disease. so i recently picked up a bag of guaranteed gluten-free oats and will try those in the next batch.

since having this breakfast every day, i have found that i have far more energy in the mornings, and stay full until lunch without needing a snack in between. i know a lot of people say this about their breakfasts, but trust me – i couldn’t live without my mid-morning snack and now i manage without one just fine.

in the summer, it is ideal as it doesn’t weight you down like porridge or oatmeal can. in the winter, you can switch back to a hot cereal, but i’d recommend experimenting with different bases rather than oats. try hot quinoa – either made as normal or try quinoa flakes, which act just like porridge oats. i’ve also seen millet flakes for sale at health food stores, serving the same purpose. the key, though, is to combine these bases with plenty of protein, fresh fruit, and some variety of nuts and seeds for vitamins and minerals.

the flaxseed and maca are added extras to sprinkle on, and aren’t to be included in the muesli as they need to be sealed and refrigerated for freshness. however, these two are absolute powerhouses and provide a plethora of health benefits in just one teaspoon-sized amount.

when ground up, flaxseed is much more easily digested, so try and buy a ready-milled version (or you can grind your own in a coffee grinder or food processor). the biggest contribution flax can make to your diet is omega-3 fatty acids. it also provides a decent amount of fiber. what you will notice most on a day-to-day basis is the way it can balance your blood sugar levels, lessening the severity of diabetes but also allowing you to avoid those terrible energy crashes in between meals.

if you don’t fancy making your own, be sure to look out for muesli that doesn’t contain any added sugar and uses mostly (if not all) organic ingredients. the purer the ingredients, the better!

now the fun part: would anyone be interested in trying my homemade muesli? please email me (molly at the particular kitchen dot com) and i’d be happy to talk about making you some “molly’s muesli” to try. at the moment, i think i’ll only be able to do this for readers based in the uk (sorry, americans!) – but who knows what the future holds? i’d love to hear what you think!

molly’s muesli

makes a 1 month supply, assuming you have a 1/2 cup every morning

the particulars:

all products used in this mixture are organic and raw.

new grains, old grains September 3, 2010

Posted by molly in : italian, risotto , 3comments

very often, we eat what we’re given – what’s abundant and available. i know this to be very true in the states, but it’s also increasingly the case in england. this is odd, considering the proximity to europe and all of the diverse foods found therein. so it came as a bit of a shock when i had to track down farro in london. farro is to italians what spelt is to us – same thing, different name. it’s an ancient grain which we find most often in flour, bread, or pasta form. i happen to LOVE spelt pasta and flour – it has the exact same consistency as regular wheat flour but is much easier on the digestive system and is far better for your health. let’s take a look at some health benefits of spelt/farro (and other whole grains):*

while on vacation in tuscany, we came across farro salads everywhere – similar to the quinoa salads we love to make at home. once i tracked down a bag of farro back home in london, i thought it would make a nice substitute for rice in a risotto-type dish. and after a bit of googling, it seemed i wasn’t the only one with that idea! farro risotto is everywhere – but the word “risotto” is a bit misleading. it is nothing like the consistency, texture, or flavor of a typical risotto, and it certainly isn’t made in the same way. but that doesn’t mean it isn’t a wonderful dish for dinner. with autumn fast approaching, give it a try (if you can find some farro for yourself!) – but if you can’t find the whole grain, pick up a bag of spelt pasta or spelt flour and try it instead of the regular stuff next time you’re having an italian dinner or baking something delicious. you might love it!

here’s my first attempt at farro risotto – it’s a definite keeper. the nuttiness of the farro combined with the slight sweetness of the squash and the punch of herby goodness? it all works together really well. even phil loved it and he’s a risotto fanatic.

farro risotto with butternut squash

serves two; recipe adapted from good housekeeping

the particulars:

  • olive oil
  • 1 small onion, finely chopped
  • 3/4 cup farro (could use brown rice instead – increase stock amount)
  • 1/4 cup dry white wine
  • 1 2/3 cup vegetable stock in boiling water
  • 1/8 tsp dried thyme
  • 1/8 tsp dried rosemary, crushed
  • 1 butternut squash, peeled, seeded, and chopped into 1/2-inch pieces
  • 1/4 cup parmesan cheese, finely grated
  • 1/4 cup fresh parsley, chopped
  • optional: 1/8 tsp chili flakes
  1. in a large skillet or wok (which has a lid), add some olive oil, the onion, and salt & pepper. cook until the onion is tender.
  2. add the farro and cook 2-3 minutes, stirring constantly
  3. add the white wine and cook until absorbed
  4. pour in the hot vegetable stock, thyme, and rosemary. cover with a lid and heat to boiling point. then stir in the butternut squash pieces and reduce the heat. cover and simmer for about 20 minutes, or until the farro is just tender (mixture will be soupy). you may need longer depending on the type of farro you have.
  5. uncover and cook 1-2 minutes longer over a very high heat, stirring constantly, until the liquid is absorbed. remove from heat and stir in the parmesan, parsley, and red chili flakes (if using).

* i am not a medical professional, but i am studying to become a nutrition consultant. if you have any questions or would like any more information, please feel free to email me or leave a comment. any nutrition advice i offer on the blog is supplemental to any medication you may be taking for a pre-existing condition.

nuts and seeds August 24, 2010

Posted by molly in : fish , 2comments

while i continue my studies at bauman college (from afar) i keep finding so many tidbits about nutrition that i want to share on the blog. most of it is head-smackingly simple stuff: eat less sugar, drink less alcohol, etc. but sometimes, you know what you should be eating, but how to incorporate it?

the underlying philosophy behind bauman college is what’s called “eating for health“. it was originally designed as an alternative to the usda food pyramid (or in england, the eatwell plate). it adds in extra special nutrients called “booster foods” that will provide that extra dose of health in your daily meals. some might consider nuts and seeds to be an added extra in their diet – but bauman believes they should be a basic staple. booster foods include things like spices, algae, nutritional yeast, and seaweed. flaxseed, sesame seeds, almonds – these are perfect for snacking and sprinkling onto almost any meal of the day.

for example, the other night phil and i had fish with rice. of course, it was a bit more complex than that – the fish was beautiful organic salmon simply fried with olive oil, salt and pepper, and the rice was brown basmati with chopped apricots, chopped walnuts, toasted mixed seeds, and a mixture of spices. all of a sudden, our seemingly bland dinner turned into an omega-3 party!

seared salmon with brown rice pilaf

recipe adapted from waitrose magazine – serves 2

the particulars:

  • 1 tbsp olive oil
  • 1 small onion, diced
  • 1 garlic clove, finely diced
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 90g brown basmati rice
  • 30g dried apricots, chopped
  • 450ml vegetable stock, hot
  • 30g walnuts, chopped
  • 30g mixed seeds
  • 2 salmon fillets
  • 2 tbsp chopped parsley
  • 1 lemon, cut into wedges
  1. over a medium-low heat, warm some of the oil in a pan and cook the onion for 8 minutes. add the garlic, cumin and coriander and cook for another minute.
  2. add the rice, apricots, and stock. bring to a simmer, then lower the heat, cover, and cook for 20-25 minutes (until the stock has been absorbed by the rice). stir occasionally.
  3. meanwhile, warm a frying pan over a medium heat and dry-fry the nuts and seeds for 2 minutes until they are just fragrant.
  4. a few minutes before the rice is done, warm 1 tsp oil in the same frying pan used for the nuts and seeds over a medium-high heat. season the fish and fry for 3 minutes skin-side down, then for 2 minutes on the other side.
  5. stir the nuts, seeds, and parsley into the rice. serve with the salmon on top and the lemon wedges.

clever little artichoke July 13, 2010

Posted by molly in : pasta , 5comments

in case you’re wondering just where on earth a new post at the particular kitchen has been, i’m very sorry, and have excuses for you, if you’re interested. if you’re not, then skip the next paragraph.

phew, things have gotten busy the past couple of weeks! my mom’s visit was a whirlwind of a week, and then we found out that our flat had been sold and we had 6 weeks to move out. that sent us right into panic mode, but luckily, the flat across the hall from ours is vacant and newly refurbished. great success! so we are moving in there in the coming weeks. on top of that, i have officially started SCHOOL – studying and homework and papers and reading and exercises. it’s all very scholarly but exciting and interesting at the same time. nothing like the undergrad program i remember. i did mention that my posting would be less frequent, but i hope not to leave the blog hanging for as many days next time. that said, there are a few weeks coming up that may have some sparse posting – between european vacations, wedding planning activities (some very intriguing catering options!), and schoolwork – so please bear with me! all of that aside, i would like to incorporate what i am learning in my nutrition program into my posts.

so, starting now, i’ll be featuring certain ingredients that are beneficial or healing foods in my recipes and telling you a bit more about them. this is a big part of what i am learning at the moment and i find it all fascinating. a bit of a disclaimer: i’m not licensed nutritionist (yet) but am on that track and would like to pass on any information i think would be helpful to the readers!

the first healing food i’d like to draw your attention to is the artichoke. it’s a beautiful vegetable, but is generally overlooked as an ingredient. however, what makes it an absolute rockstar in the healing department is its ability to clear out the kidneys and the liver – a detoxifier, if you will. it’s great for digestion and has diuretic properties. some cultures even use it to treat high cholesterol and anemia. while many enjoy eating the artichoke as a dipper, sucking the “meat” straight out of its leaves after submerging it in a buttery or mayonnaise-y sauce, i personally like the artichoke heart as an ingredient. it is a great meat substitute in vegetarian dishes containing rice or pasta. they shine through in that vegetable paella i made recently, and now this pasta dish:

artichoke, olive, and lemon spaghetti

serves two

the particulars:

  • 200g spaghetti (we used quinoa spaghetti)
  • zest and juice of 1 lemon
  • 1 1/2 tbsp olive oil
  • 3-4 artichoke hearts, quartered
  • 1 large handful black olives, pitted
  • 2 handfuls fresh rocket (arugula)
  • grated parmesan cheese (optional)
  1. cook the spaghetti according to the packet instructions in a large pot of boiling water.
  2. meanwhile, combine the lemon zest, juice, and olive oil in a small dish and whisk with a fork. add salt and pepper and whisk some more.
  3. drain the cooked pasta, return it to the pot and add the lemon dressing, artichokes, and olives. toss to combine.
  4. serve piping hot with a handful of rocket on each plate and some grated parmesan on top (optional).