If using wholemeal flour, it is a good source of fibre and will keep you feeling fuller for longer.
Salmon is a good source of protein, healthy fats, B vitamins, Vitamin D & Magnesium
Ricotta provides you with protein and calcium
Ingredients:
1 cup ricotta cheese
1 cup all-purpose flour or wholemeal flour
1/2 teaspoon baking powder
1/4 teaspoon fine salt
3/4 cup milk
2 large eggs, separated
1/4 cup chives, finely chopped
Method:
Whisk together flour, baking powder, and salt in a small bowl. Combine ricotta, milk, egg yolks, in a separate, larger mixing bowl. Add the dry ingredients to the ricotta and milk mixture, stirring gently until just combined.
Beat the egg whites with a handheld electric mixer until stiff . Stir a small scoop of the egg whites into the pancake batter to lighten the mixtures then fold the rest of the egg whites with a spatula.
Heat a pan over medium-high heat. Melt a small bit of butter or oil in the pan, just enough to coat the surface. Use a 1/3-cup measure to pour batter onto the hot pan. Cook the pancakes for about 3 or 4 minutes, until the undersides are golden and you see a few bubbles popping through the pancakes. Flip the pancakes and cook another 2 to 3 minutes, until golden. Repeat with the remaining pancakes.
Serve the pancakes immediately, with more ricotta, smoked salmon, parsley and balsamic syrup.
Preheat oven to 180° C. Mix the biscuit layer ingredients together with a fork so it resembles a crumbly mixture. Press firmly into a lined rectangle baking to create an even layer. Bake for 20 minutes or until slightly golden.
Add caramel ingredients into a food processor. Blend until smooth and thick, it should be the texture of caramel. This can take up to 10 minutes.
Spread the caramel mixture on top of the biscuit base and smooth to create an even layer. Put in the freezer overnight to set.
Prepare the chocolate coating by melting the chocolate in a double boiler.
Remove the biscuit and caramel layers from the freezer and cut into 12 chocolate bar shapes or as many is it cuts.
Dip each bar into the melted chocolate and move around with a fork to make sure it’s evenly coated. Add to a plate or tray and drizzle with some extra melted chocolate. Repeat with all the bars. Add straight to the freezer and let set for at least 2 hours.
1 cup cashews, soaked either overnight or in boiling water for 1 hour
1/2 cup coconut cream
1/4 cup pure maple syrup or rice bran syrup
1 cup raspberries
Zest of 1 lemon
Method:
Add the Ice-cream ingredients to your food processor and process until smooth (this can take up to 5-8 minutes).
Add to a lined baking tray and smooth over with the back of a teaspoon and place into the freezer for 2 hours to set.
To make the brownies; Preheat oven to 180 degrees C. Puree black beans in food processor into a rough paste.
In a large bowl, mix together the bean puree, eggs, oil, and vanilla.
In a separate bowl, combine cocoa powder, sugar, baking powder, salt, choc chips and coffee (if using). Add the dry ingredients to the wets. Mix until just combined.
Grease an 8×8 or 9×9 inch pan, then line with baking paper. Pour in batter and bake for 20-25 minutes. Allow brownies to cool before cutting.
To assemble the sandwiches, get your favourite shaped cookie cutter and cut out as many brownie shapes as you can get and do the same with the ice cream. Place one ice cream shape between two brownie shapes and dust with icing sugar.
500g fresh cherries 75g caster sugar 3 tbsp kirsch or other brandy 20g butter, melted, plus extra to grease 2 tbsp demerara sugar 50g plain flour Pinch of salt 2 eggs, beaten 270ml whole milk Finely grated zest of ½ lemon
Method:
1. Wash the cherries and remove the stalks. Cut the cherries in half and take out the pit. Add 2 tbsp caster sugar toss together, cover and leave for 10-60 mins.
2. Preheat the oven to 180C. Grease a baking dish just wide enough to hold the cherries in one layer, and add half the demerara sugar. Spin the dish round to coat the inside with demerara, then set aside.
3. Sift the flour into a mixing bowl and add a pinch of salt and the remaining caster sugar. Whisk in the eggs, followed by the milk and melted butter, until you have a smooth batter. Stir and the lemon zest.
4. Place cherries on the bottom of the baking dish, skin side down. Pour into the prepared baking dish and sprinkle with remaining sugar. Bake for about half an hour, until just set but still a bit wobbly.
Carefully slice the pumpkin in a circle close to the top (retaining the lid) and spoon out the seeds and fibrous material inside.
In a big bowl, mix the half boiled rice with the lentils, cranberries and spices.
on the rice and dried fruit mixture into the pumpkin. When the pumpkin is about half full, pour in ½ cup of honey and 125 g of melted butter so that it’s evenly distributed over the rice mixture.
Continue to fill the pumpkin with the rice and dried fruit mixture. Once the mixture is almost full to the top, pour in the remaining honey and melted butter – again, so it’s evenly distributed over the mixture.
Put the top on the pumpkin.
Put the Pumpkin on a tray and bake for about an hour. (Check the pumpkin after 30 minutes. When the pumpkin is brown and soft, the Ghapama is ready.)
Wholemeal flour is higher in fibre and is also rich in vitamins B-1, B-3, and B-5, along with riboflavin and folate.
Dark chocolate is a good source of antioxidants
Cherries are a good source of fibre, potassium, calcium, vitamin A and folic acid.
Ingredients:
100g dark chocolate chips
3/4 cup rice bran syrup or organic maple syrup
2 eggs, lightly beaten
1 1/2 cups wholemeal flour
1/2 tsp salt
1/4 cup olive oil
1 cup (175g) pitted cherries
Method:
Preheat oven to 180°C/160°C fan-forced. Grease an 18cm x 28cm (base) rectangular slice pan. Line base and sides with baking paper, allowing a 2cm overhang on all sides.
Place rice bran syrup, egg and oil into a large bowl and whisk until combined.
Add salt and flour and mix until just combined, careful not to over-mix.
Add cherries and chocolate chips and mix until evenly distributed.
Bake for approximately 12-15 minutes or until edges are slightly golden.
Let the blondies sit for 5-10 minutes until ready to eat.
3 cup cashews, soaked either overnight or in boiling water for 1 hour
1 1/2 cup coconut cream
3/4 cup pure maple syrup or rice bran syrup
1 tbsp vanilla bean paste
1 tbsp matcha powder
Method:
Process the base ingredients in a food processor until it resembles crumbs and sticks together when pressed.
Spoon mixture into a tart pan and press down with the back of a teaspoon (or fingers), place in the freezer for 10-20 minutes.
Add all the cheesecake ingredients except the matcha and vanilla into your food processor and process until smooth (this can take up to 5-8 minutes).
Split the mixture into two bowls. In one bowl add the matcha powder and stir until completely combined and then pour the vanilla paste into the other bowl and stir until completely combined.
Pour half of the matcha mixture into the base and smooth over with the back of a teaspoon and place into the freezer for 30 minutes to set.
Pour the whole of the vanilla mixture into the base and smooth over with the back of a teaspoon and place into the freezer for 30 minutes to set.
Pour the rest of the matcha mixture into the base and smooth over with the back of a teaspoon and place into the freezer for 4 hours or overnight
Dust with matcha powder for garnish
Keep stored in the freezer in an airtight container and defrost in slices for approx half an hour when ready to serve.
Method: 1. Combine all salad ingredients in a bowl and toss until thoroughly combined. 2. Mix all dressing ingredients in a jar and shake to mix. 3. Pour dressing over salad. 4. Enjoy!
Since being a child, I have always known that sugar is ‘bad’. It rots your teeth, gives you crazy energy highs, and makes you gain unhealthy weight. It makes me think., how can something so tasty be so unhealthy? With initiatives such as “I Quit Sugar‘ and Jamie Oliver’s petition to the UK government to introduce a tax on sugary drinks, there has to be a reason behind the already obvious facts. Not only this, but are there healthy options of sugar? Keep reading to find out.
What is sugar?
Firstly, what even is sugar? Sugar is the generic term for the word ‘sucrose’ which is a simple carbohydrate (carbohydrates=sugar, what?!) produced naturally in plants. Additionally, after carbohydrates are ingested, they break down into their sugars which is used as energy. So how can something that is natural and found in plants be unhealthy? Well, it’s just not as simple as that.
Added Sugars
There are two ways of eating sugar; there is the sugar found in fruit, vegetables, milk & dairy, and in carbohydrates which are natural sources of sugar. Then there is added sugar, which is the extra sugar put into food to improve texture, taste and other components. It is usually refined and processed and is the cause of the negative impacts sugar has on our health. A reason for this is because sugar is an empty kilo-Joule (calorie) which means that it provides you with kJs but contains barely any nutritional value. Moreover, the kJs that it provides you with are insufficient and do not last long, making you feel sluggish and hungry causing you to over eat, maybe even consume more sugar, leading to weight gain which causes complications such as diabetes, heart disease, tooth decay and many more issues. Another problem with added sugars is that they’re not just in obvious foods like cakes, lollies, biscuits and chocolate, they’re also in foods such as salad dressings, crackers, yogurt, bread, pasta sauce, barbecue sauce, ketchup, and breakfast cereals.
If you’re now thinking, ‘how do I know if something contains added sugars?’, here are some ways to tell;
Look for these ingredients on food labels; -dextrose -sucrose -agave nectar -maltose -molasses -honey -high-fructose corn syrup -corn sweetener -crystalline fructose -evaporated cane juice
Cook your own food. I am always urging people to try new recipes and learn how to cook because it is super easy and is usually cheaper, tastier and healthier. Start simple and make your own pasta sauce. Buy a bottle of passata (check the ingredients for sugar, it should just be pure blended tomatoes), a can of diced tomatoes, garlic, onion and dried herb mix. Saute the onion and garlic until onion is translucent, add the passata, diced tomatoes, and herbs. Simmer until sauce has slightly thickened. Now you have a basic Italian tomato sauce, and you know the exact ingredients. With this basic sauce, the possibilities are endless. Don’t be afraid to experiment!
Cooking with Sugar
If you’re like me and LOVE your sweets, there is no need to fret. You can still enjoy sugar, it just has to be in moderation. This serves for everything in life, too much of anything is unhealthy. If I’m going to have my cake and eat it too, I like to swap out some ingredients for healthier options which still provide me with nutrients like opting for unrefined and natural sugars such as dates or honey which are less processed.
Summary
Sugar is not an evil, toxic, poisonous ingredient. However, it can cause major complications if heavily consumed. Furthermore, added sugar causes the biggest impact on health due to the over consumption and extra kilo-Joules it gives us. But there are ways to avoid it by reading ingredient labels and cooking yourself. The best way to consume sugar is from natural sauces such as fruit, vegetables and dairy products. The most important thing I can say is, don’t be afraid of food, even sugar! Everything in moderation.
For any nutritional or food questions- just send me an email in the contact box below or contact me via my social media accounts.
High in fibre – helps to maintain bowel health because it adds bulk to stool, helps control blood sugar levels as it slows the absorption of sugar, helps achieve a healthy weight because it leaves you feeling fuller for longer.
High in protein – builds and repairs cells in your body
Contains healthy fats – Omega 3 fatty acids increase the ‘good’ cholesterol in your body and Omega 5 fatty acids assist with the function of cells.
Antioxidants– cocoa powder and matcha contain antioxidants which help defend cells from damage
Ingredients:
4 1/2 tablespoon chia seeds
1 tablespoon matcha
1 tablespoon cocoa/cacao powder
1 cup almond milk or milk of choice
1 teaspoon honey or other sweetener
Berries or other fruits and seeds for topping
Method:
1. Split chia seeds into two jars and add the matcha into one and the cocoa into the other. Add 1/2 cup of almond milk into each jar. Mix well. Let settle for 2-3 minutes then mix again very well until you see no clumping. 2. Cover the jar and store in fridge overnight or for at least 2 hours. 3. When you’re ready to eat it, assemble in layers then top with your favorite fruit and enjoy!
Jaz Culinary 