26 July, 2015

Green Avocado Smoothie

I can imagine what you are thinking: she must be living under a rock. The world has been drinking green smoothies for about a decade, and now she's coming up with a recipe...yawn!!!

I won't blame you. I do live under a rock in many respects. Although I was aware of the whole green smoothie movement. I have always lived by the rule that you shouldn't drink your calories (red wine is the big exception here). Your satiety senses would be fooled by drinking a meal, as the drink would go down much quicker as EATING the same foods with fork & knife or spoon.

Several things happened that changed my mind. Recently, I read a lot about alkaline and acidic foods and their reactions on the body. Acid-forming foods are very pro-inflammatory and might be responsible for chronic inflammation in the body which then sets the stage for many lifestyle diseases, such as arthritis, diabetes or cancer. These foods include animal protein, grains (for their phytic acid content), fruit (for their sugar content), dairy, coffee, and needless to say,  all processed foods, sweets, and alcohol.

Alkaline forming foods will be non-starchy vegetables, green leaves, nuts and seeds. Which would be a vegan diet without the fruit and grains. That leaves you with not much to eat. And if you have a day job, a family or a very energy-consuming hobby like my running you won't have time to think about foods all day long.

My conclusion is a diet consisting of mainly vegetables and healthy plant fats coming from olive oil, avocados, nuts and seeds combined with moderate amounts of animal protein and small amounts of fruit and dairy to keep the balance on the alkaline side.

You should have vegetables for each of the three main meals. So guess what comes in handy here? Yes, the smoothie. For me personally, a smoothie is not enough to be a whole meal. Due to my running, I need something more of the size of 500-600 calories to make it a main meal. My green avocado smoothie has around 200 calories.  Just good enough for a snack, with spinach/parsley, cucumbers, avocado and flax seeds being very alkaline forming. with a large part of the energy coming from healthy fats. Coconut water is my favorite natural electrolyte. I have it religiously after each of my training runs to replace lost minerals.

Last but not least there is another reason for me making smoothies: my new kitchen machine. When it comes to kitchen gadgets, I definitely live under a rock, and happily so. Anything that comes with a manual is too much work to sift through.
Now I got this Kenwood MultiOne kitchen machine, which I happily stuffed into the kitchen cupboard upon its arrival. To be used later. Soon. On the weekend. Surprisingly, once I got it out to make my smoothies, it never made it back into the cupboard. As it's being used daily now. Didn't have to read the manual, it's easy to clean and it makes nice smoothies. Sometimes it's good to come out from under the rocks.

(Print Recipe)

1 ripe avocado, peeled and roughly chopped
1 small cucumber, roughly chopped
2 cups spinach leaves, roughly chopped (or half parsley, half spinach)

1 ripe banana, peeled and roughly chopped
330ml coconut water
2 tablespoons ground flaxseed

Serves 2-3

Combine all ingredients in a high speed food processor and blend until smooth. Serve immediately or keep in the fridge for up to 24 hours. 
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18 May, 2015

Chicken Tikka Masala

I am lagging behind with a lot of recipes that I have been cooking lately, as the other grown-up family member in our house decided to go starch and sugar free as of 1 March. That was good bye to many easy dishes that we/he had on a regular basis: no more pasta, rice or potatoes, even if it was just on the side...Bye bye to you-eat-a-sandwich-I-just-have-a-salad.

The transition was easier than I thought. Determination and and open mind to new foods helped a lot to introduce cauliflower rice, paleo wraps, boiled eggs, eggs in any form, and rich cream-based main dishes.

I kept saying that it would be going the wrong direction if one ever felt overly hungry between meals. That would be the trap when you tend to grab sugary and starchy snacks. In order to avoid that, the main meals must be filling enough. What's the point of having a healthy salad if you are hungry again an hour later? Then what would you eat? Rich main meals are the answer. If I ever eat salad, I have 2-3 boiled eggs with it. Or a decent sized salmon fillet. Or a steak.

This curry has become one of our new staples. I got a bit tired of the coconut milk-based Chicken Curry. A tomato based curry is so much fresher.
I am a sucker for any ideas/recipes that reduce the time that I have to spend in the kitchen. Now here comes the best part of this recipe:
It is worth cooking huge amounts of this sauce, and keep them in portioned containers. As the Masala is cooked separately, the dish is easily made into a Fish or Prawn Masala. If you drop peeled prawns or fish cubes into the ready sauce and cook them through, you have a different dish altogether. It saves you a lot of cooking time on several evenings. I love that. Bon appetit!

(Print Recipe)

1 cup yogurt
1 tablespoon fresh ginger, grated
3 garlic cloves, minced
salt and pepper
500g boneless chicken thighs

2 tablespoons butter
2 tablespoons olive oil

2 garlic cloves, minced
1 tablespoon fresh ginger, grated
1 red chili, minced

2 tablespoons tomato paste
2 teaspoons paprika
1 teaspoon garam masala

1 can chopped peeled tomatoes
1 1/2 teaspoons seas alt
2 cups water

1/2 cup cream

Serves 2-3
In a bowl, mix yogurt with ginger and garlic, salt and pepper and chicken thighs. Marinate the chicken for at least 30 minutes. Remove from marinade and set aside.

In a large pan, heat butter and olive oil over medium heat. Add garlic, ginger and chili and sauté until lightly browned.

Add chicken thighs and sauté until browned, around 5 minutes. Remove chicken from pan and set aside.

Add tomato paste, garam masala and paprika and cook for a couple of minutes. Stir in tomatoes, water and salt. Bring to a boil, then cover and turn down the heat to let simmer for 20 minutes.
Let cool a little before blending the sauce in a mixer until smooth.

Pour sauce back into the pan. Bring sauce to a boil, add chicken and cook until cooked through, around 8-10 minutes. Stir in cream. Serve garnished with fresh coriander.

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07 February, 2015

Chicken Liver Pate

Surprise, surprise: I am still alive. Alive and kicking and cooking. It's been a while since the last post, about three months. Let me explain.

You may have noticed that my recipe posts got less frequent recently. I can't even remember when I last posted on a weekly basis. Fact is, that I came up with something new on a weekly basis for 5 years or so. This blog was intended to be my public journal of a journey with foods and dishes that would make me healthier and more energetic.

It started off by eliminating processed sugar and processed flour. That was my breakthrough. I experimented with gluten-free dishes which didn't do so much for me. I then ventured into the realms of a grain-free diet, which was a lower-carb diet in disguise. Now that was the true revelation for me. There were raw, vegan  and paleo side paths which I appreciate for what they are. However, they never made it to be the main form of my diet as I find them too restrictive and/or time-consuming to follow.

What's my diet now? I still eat everything apart from processed sugar. Grains only occasionally. After phases of spending lots of time in the kitchen to cook up sophisticated healthy meals, I am going back to even less processed foods: raw salads, boiled eggs, grilled salmon or steaks. Raw nuts and pieces of raw fruit for snacks. Seed crackers and grilled vegetables I make in big batches that will last us through a few days.

My food journey has come to a standstill. I feel like I have reached my destination. I am happy with my diet. I figured out what's good for me. As a result, I read less other food blogs (honestly, almost none). I don't research the latest nutrition discoveries anymore, and I am less excited when the next "super food" is being announced.

My motto has always been to "eat to live" rather than "live to eat". I cannot help but keep myself busy with new challenges. This has increasingly been running and running coaching with my running club. I have started to accept web design assignments, I am doing freelance picture researching for a local publishing house. And I take on the occasional photography assignment. I am also obsessed with the idea of being able to do a pull-up before I turn 40. Which is in about two months time. I never managed one in my whole life. My upper body strength is close to zero, and even though I have been doing strength training for quite some time, I find my upper body is not very susceptive to training. I'll try anyway!

Despite all those new directions that keep me busy, I feel hesitant to stop food blogging completely. I still pride myself of throwing BBQ parties where every single food is made from scratch. Even the vanilla ice cream that comes with the dessert (a recipe that I owe you).

I still cook and eat, but I don't feel the need to try out something new every week. Therefore, I will change the format and style of my blog. So it doesn't look as embarrassing when I don't post for three months. It should rather be an online recipe book that gets updates on a regular or irregular basis. I don't know when this will be completed. Until then, everything stays as it is.
I have never come across as the chattiest person through my blog. But rest assured: I am here, and any feedback, questions and suggestions are welcome at any time.

I'll leave you today with a recipe of chicken liver pate. As a German, liver pate used to be part of my staple diet. While the store-bought ones are full with preservatives and chemicals, this recipe is the easiest and quickest to cook. You cannot mess it up, I promise. Just a warning: It's so more-ish, that it comes with the risk of overdosing after a few weeks. Bon appetit!

(Print Recipe)

1 cup milk
1 pound/500g fresh chicken livers

6 tablespoons butter, divided
1 medium onion, finely chopped
4 cloves garlic, minced

2 bay leaves
1/2 teaspoon mixed dried herbs
1/2 teaspoon sea salt
1/4 teaspoon freshly ground pepper

1/4 cup brandy or whiskey

1/2 cup butter, melted

Serves 6-8
Place livers and milk in a bowl and soak for 2 hours. Drain well.

In a large saute pan or skillet, melt 3 tablespoons butter over medium heat. Cook chopped onions until softened, around 3-4 minutes. Add garlic and cook until fragrant. 
Add drained chicken livers, bay leaves, herbs, salt, and pepper. Cook and stir until livers are browned on the outside but pink inside, about 5 minutes. Add brandy/whiskey and cook until most of the liquid is evaporated and the livers are cooked through but still tender.

Remove from heat and let cool slightly. Discard bay leaves.

In a food processor, puree the liver mixture. Add the remaining 3 tablespoons of butter in pieces and pulse to blend. Adjust seasoning to taste.
Fill liver pate into ramekins. Top with melted butter until completely covered. Refrigerate until firm, around 2 hours. 
Serve with crackers or veggie sticks.
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06 November, 2014

Greek Yogurt with Honey, Figs and Almonds

Today's recipe can hardly be called a recipe as it is just an assembly of raw and mostly unprocessed ingredients. My diet has gone more and more into this direction over the last few months: not much processing and cooking, just lots of raw ingredients, perhaps combined with something quickly grilled. The predicament now is a lack of "real" recipes and as a result fewer posts on this blog.

Nevertheless I want to share why I took this direction and why I like it.

You may have noticed that I haven't posted on this blog for a while. It coincides with the fact that I am sidetracked by a few other things at the moment. My motto in life is "eat to live" rather than "live to eat". Don't get me wrong, I still love good food, but I don't have the time or patience to spend my day sourcing rare ingredients and cook for hours, or even sit in a restaurant for a meal that I could have easily made at home in half the time and a fraction of the money spent. I still cook, eat, run and read a lot about nutrition and running training. The cooking part, however, has been replaced by lots of quickly assembled, mostly raw meals and snacks.

My diet is neither 100% paleo, nor is it 100% grain free, even though many of my recipes are one or the other. I'd classify it rather as a low carb high fat  (LCHF) diet. It is less restrictive as it allows meat, fish, eggs, low sugar fruits and vegetables and full fat dairy products.
The typical high-carb foods, such as bread, rice, pasta and many fruits are simply to be avoided at most times to keep the carb-intake low.

Now most of you know that I am an avid runner. I spend a lot of time doing that or dealing with the issues that come with it: e.g. eating more food to meet increased energy demands or the need for more sleep. Two very time-consuming side-effects of running!

In high-intensity training times (e.g. a 12-week marathon training) the carb reserves stored in my body get used up and need to be replaced more often and to an higher extent and I find myself craving carbs more during those times. Naturally, I will give in as this is what my body needs.

At all other times, I do very well on a lower carb diet. You will be surprised how many carbs you still consume, even without bread, pasta and rice. My regular fruit and veggie intake usually gets me to more than 150g of carbs per day. A very knowledgeable and experienced running coach once said to me that no-one needs more than 180-200g of carbs per day unless you run at least 10k each day. Anything beyond that will just end up on your hips and mess unnecessarily with your metabolism.

So what do I eat now? It's more and more fresh salads for lunch and dinner, accompanied by some boiled eggs, grilled salmon or steak. Or omelette wraps filled with green leaves and tahini sauce. And for snacks? Whole raw fruit and whole raw nuts. You see that each meal and the snack contain some high fat or high protein foods, such as the salmon, eggs, tahini or nuts. Those will keep you full and make sure that blood sugar levels don't spike.

Same applies to my breakfast which is today's recipe: some fresh fruit topped with full-fat yogurt and a handful of raw chopped nuts. It adds up to about 600 calories. That's a good base to start the day. I assure you, you will last until lunch without cravings.

Greek Yogurt has worldwide fame, deservedly, for its creaminess and richness, obviously provided by a high fat content. In Crete where I spent my summer holidays this year, the yoghurt with the least fat percentage available was 2%. I spoke to Greeks who smilingly admitted that anything with a fat percentage below 2% is not considered yoghurt.

It doesn't only taste better, full-fat products are also less processed. Another reason to go for them. What do you eat for breakfast?

(Print Recipe)

200g/8oz Greek Yogurt
3 fresh and ripe figs, chopped ( or any other fruit of your choice)
1 handful almonds, chopped

raw honey to taste (optional)

Serves 1
Place the chopped figs in a breakfast bowl. Add yoghurt and drizzle over with honey.
Sprinkle with chopped nuts. Ready to eat.
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23 August, 2014

Jeweled Cauliflower Rice

Welcome back after a little summer break!
I went on a three week holiday to Crete in Greece. All prepared with recipes and food photos that prepared beforehand and that I would serve you along the way. But then, all those plans to keep you entertained were thrown overboard as soon as we arrived. For good reasons only, don't worry!

Crete is a quite big. By a Greek friend we were recommended the south of the island. Not knowing what the differences would be between north, south, east and west when we got there, we figured out very quickly that this must be the most unspoiled Mediterranean island, in the middle of holiday season.

The south of Crete is pretty inaccessible, hence no concrete forests for package tourism. Greece, and of course, Crete has great history and culture. However, I think it's not a place where you tick sights off a list. It's a place that wants to be explored. Quite to my liking, it's also a place where you won't need much more than a couple of shirts and shorts, swimwear and a toothbrush. In my case, add half a suitcase of running gear :-)

Oh, what a beautiful place this is to run. If you live in Dubai or have followed this blog for sometime, you will know that Dubai is flat as a pancake. It's so flat, I consider street bumps undulations. Crete, on the other hand, is hilly. Avoiding streets, I hit the trails into the mountains, through olive tree plantations, past lemon and orange trees, and fig trees on the roadside. The cicadas in the trees would be so noisy, I would hardly hear my Garmin beep. Most often I would not see a single soul on my runs, apart from the occasional ancient Cretan farmer who came to look after his olive trees in his rusty pick up truck and who would usually be too chauvinist to even acknowledge me running past. I loved it.
In those three weeks I ran more than 200k, at slow pace, due to the trails and hills that were quite a challenge in the first week. They wouldn't stop me though, to an extent that I ended up with a little Achilles niggle in the last week. Due to excessive hill running.

You readers of this blog will appreciate another thing: you won't find a single fast food chain on the whole island. No KFC, Burger King or McDonalds. The closest thing to a fast food shop was a little snack point called "Super Donalds" with the a hand-painted sign outside the shop. Apparently, there was a McDonalds a few years ago. But it had to close down, as it did only business during the holiday season between April and October. When all the tourists were gone, no-one was left to eat there. The Cretans, old and young, were not interested. I am not surprised: The Greeks make the best meatballs on the planet.

In my next post, I will share my thoughts on Greek food, with a suitable Greek recipe. Today, I leave you with something quite un-Greek: jeweled Cauliflower rice. I made it a few times before our holidays. A lovely refreshing vegan, paleo and grain free dish that's light enough to be a light lunch. Or that will go well as as side dish with grilled meat. I hope you enjoy.
inspired by Comfy Belly

(Print Recipe)

4 cups cauliflower florets
1 tablespoon olive oil
1/2 tablespoon turmeric
salt to taste

1/3 cup dried apricots, finely chopped
1/3 cup dried cranberries, finely chopped
1/3 cup pistachios
1/3 cup parsley, finely chopped
1 tablespoon lemon juice
salt and pepper

Serves 4
Preheat oven to 200C/400F. Line baking sheet with parchment paper.

Place cauliflower florets in a large bowl. In a small bowl, combine olive oil, turmeric and salt. Drizzle over the cauliflower and blend to coat the cauliflower.
Spread cauliflower on prepared baking sheet. Bake for about 15 minutes or until cauliflower is tender and slightly browned.

In the meantime, dry-roast the pistachios in a pan over medium-low heat, shaking the pan often to avoid burning. Let cool, chop roughly and set aside.

Let the roasted cauliflower cool for a few minutes before pulsing it in a food processor to rice size pieces.

In a serving bowl, combine cauliflower rice with apricots, cranberries, chopped pistachios and parsley. Season with lemon juice, salt and pepper.

Serve cold or at room temperature.
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