Chia or Flaxseed Lemon Bread

I adapted this recipe from a packet of chia seeds. The original recipe can also be found online.
As I used my last two tablespoons of chia to make the lemon bread, the next day I tried it with flaxseed (I've just bought four bags of Bob's Red Mill whole ground flaxseed meal).

I made several substitutions and altered some of the measurements, but both chia and flax lemon breads turned out to be very tasty. I liked the way the chia and flax - when mixed with liquid - replaces the need for eggs. The recipe below is quick and easy, and some grated lemon zest gives the flax bread more lemon flavour.

Whilst making both versions, I compared the nutritional value of chia seeds and ground flaxseed meal. A typical serving (13g / 1tbsp chia / 2tbsp ground flaxseed meal) has exactly the same amount of calories (60), total fats (4.5g), carbs (5g), fibre (5g), sugars (0g), protein (3g), sodium (0mg), cholesterol (0mg). In terms of omega 3s, an essential nutrient and often lacking in modern day diets, chia has 2282mg per serving whilst flaxseed meal contains 2400mg.  To read more about chia and flaxseeds, here's a useful infographic.

When baking, I'm always conscious of the amount and source of fats and sugars. I try to reduce the amount of sugars and use butter substitutes where possible (e.g. avocado, unsweetened apple sauce, non-fat Greek yogurt, coconut oil). I also halved the amount of sugar. In my first batch, I added in 1/4cup stevia in the raw to make up for the halved amount of brown sugar, but in my second batch I didn't bother.

I'm still a little undecided about stevia and other non-calorie sweeteners, both natural and artificial. Whilst researching on the internet about stevia, I came across a website which takes a closer look at sugar and stevia.

Stevia is a plant typically grown in South America. It's sweeter than sugar (its extract is 200 times sweeter) but it doesn't raise blood insulin levels. It is popular as it usually doesn't have any calories. Dextrose is the main ingredient in stevia in the raw. It's derived from genetically engineered corn and has a long complicated manufacturing process, just like erythritol - another ingredient found in natural calorie-free sweeteners.

If the flax lemon bread is not sweet enough with the 1/4cup of brown sugar, a tablespoon of honey could be added to meet the needs of a 'sweet tooth'. Remember, sugar is sugar, no matter what form it comes in - cane, corn syrup, honey, fruit, plants etc.

Chia or Flax Lemon Bread
Makes 6 slices

Ingredients:
- 1 lemon, juice and zest
- 120ml / 4floz almond Milk, unsweetened
- 28g / 2tbsp chia seeds OR 26g / 4tbsp flaxseed meal
- 45g /1.6oz brown sugar
- 110g / 4oz applesauce, unsweetened
- 100g / 3.5oz oats (I use old fashioned)
- 80g / 3.8oz flour (I use whole wheat)
- 1/2tsp baking powder
- 1/4tsp baking soda

Method:

• Grate the lemon zest and juice. 
• In a bowl, combine the chia OR flaxseed meal, lemon juice and almond milk. 
• Let stand for 15 minutes.
• In a separate bowl, cream together the sugar and applesauce (butter substitute) until smooth.
• Slowly add the chia OR flax mixture and stir together.
• Add the dry ingredients: oats, flour, baking powder, baking soda, and lemon zest.
• Mix until just combined. 
• Scoop into a loaf pan or 8x8 baking tray and bake at 175C / 350F for 45 minutes.
• Cool on a wire rack and cut into slices.

Nutritional Information:

Nuts about Almonds

This blog could've easily been called Almonds and Chickpeas as I love - and eat - these two foods just as much as chocolate and spinach!

Chickpeas are delicious in any dish - cooked, roasted or straight from a can. If you blend them up and add liquid (in the form of oil, water or lemon juice), you'll have hummus!

Whole Almonds
Almonds are also versatile and packed full of nutrients. One of the labels for this blog entry is 'nuts'. However, I am mistaken in thinking that almonds are nuts! They are technically the seed of the fruit of the almond tree.

Think of almonds like other fruits that contain stone-like seeds/ pits - e.g. cherries, peaches, apricots. Instead of eating the fruit and discarding cherry stones and peach pits, the seed of the almond fruit is what we refer to as the almond nut.

Although almonds are a high-fat food, they contain 'good' monounsaturated fats, which have been associated with reducing the risk of heart disease. Almonds also have cholesterol lowering effects, and are a good source of vitamin E, magnesium and potassium - an essential mineral for maintaining normal blood pressure and heart function. I learnt all this from a very informative website: The World's Healthiest Foods

Whole almonds are great for snacking. I also add them to salads, as well as chop them up and bake into granola bars and chocolate chip cookies.

Almond Milk
I drink almond milk everyday. With exception to tea and coffee, I use it in everything - porridge, pancakes, desserts, smoothies. Even a glass by itself (perhaps with some dark chocolate) is super tasty - light in flavour with a nutty taste and creamy texture. The regular variety contains added sugars, so I always buy unsweetened almond milk. If I'm baking, I may use the unsweetened vanilla type.

A comparison between almond milk and regular 2% semi-skimmed cow's milk (see nutritional info below) shows a glass of almond milk has typically 90 calories less, with less fat, no cholesterol, fewer carbs and 11g fewer sugars. However, cow's milk does have less sodium and more protein (8g compared to only 1g in almond milk).

Almond Butter:
I don't eat peanut butter but was keen to try almond butter. However, instead of paying US$8 for a jar, I thought I'd make my own. After searching for a recipe online, I discovered all that was required were almonds, a food processor and a little bit of time (and patience). I didn't bother to roast the almonds in the oven; I simply blended them into a butter. A little oil may help the process along, but it just takes time.

The end result is worth waiting for. This thick, delicious almond butter tastes great with celery or sliced apple. I also used it in a chocolate chip cookie recipe (made with chickpeas), which called for peanut butter.

Nutritional Information:

Whole Almonds

Almond Milk, Unsweetened

2% semi-skimmed milk

Chicken Mexican Mole

This recipe is fairly simple and doesn't require tons of ingredients. However, a bit of time is needed as it takes a while to cook up (45-60 mins). I sometimes double up the ingredients and make two batches. The tomatoes, spices and chocolate make it really tasty.

Chicken Mexican Mole
Makes 4

Ingredients:
- 110g / 4oz onion, chopped
- 1 clove garlic, crushed
- 300g / 11oz chicken breast, cut into small pieces
- 240ml / 8floz water
- ground black pepper
- 411g / 14.5oz / 1 can diced tomatoes (no added salt)
- 1tbsp paprika
- 1tsp cumin
- 1tsp chili powder
- 28g / 1oz dark chocolate

Method:
Half the onion and garlic and cook for 2 minutes in pan, sprayed with cooking oil.
Add chicken and cook for another 3 minutes.
Season with ground black pepper. Add water and bring to boil, then cover and simmer for 10 minutes.

Meanwhile, add the can of chopped tomatoes, remaining onion and garlic to a food processor. Add the paprika, cumin and  chili powder and blend all ingredients into a purée.

Strain the chicken liquid from the pan and set aside chicken and broth.

In the empty pan, add the tomato purée and gently simmer for 10 minutes, until sauce thickens.
Stir in the chocolate, add the chicken.

Add half of the broth, bubble up again and simmer for 20 minutes. Stir frequently and add more broth if desired.

Once most of the liquid has been absorbed, serve with quinoa or brown rice and a side of vegetables. ENJOY!

Nutritional Information:

Quinoa with Mushroom Gravy and Kale

This recipe was adapted from 'Oh She Glows' food blog. Unlike the original recipe, I used quinoa instead of millet. I didn't have several ingredients so I made a few substitutions:  marmite instead of nutritional yeast (N.B. nutritional yeast is not the same as active yeast used in bread-making), dried rosemary instead of fresh rosemary (I never have fresh herbs to hand), all purpose flour instead of cornstarch, chicken broth instead of vegetable broth (obviously use vegetable broth if you're a vegetarian).

Quinoa has a wide variety of vitamins, minerals and nutrients. It's a good source of protein and fibre, magnesium, iron, potassium, and 'flu-fighting' zinc! It's my go-to choice of carbohydrate and it's much quicker and easier to cook than pasta, potatoes or rice.

For further information and for a full comparison against brown rice, check out this great infographic.

Quinoa with Mushroom Gravy and Kale
Makes 2

Ingredients:
- 90g / 3oz quinoa
- 240ml / 8floz water
- 1/2tsp olive oil
- 110g / 4oz onions
- 1 clove garlic
- 300g / 11oz mushrooms
- 1tsp dried rosemary
- 12g / 2tsp marmite
- 22ml / 1.5tbsp lite soy sauce
- 10g / 1tbsp flour
- 300ml / 12floz chicken broth, (reduced sodium)
- 80g / 3oz kale
- ground black pepper, to taste

Method:
Cook the quinoa with water in a covered saucepan. The general rule is 2:1 water : quinoa ratio. Bring to the boil and then simmer on a low heat for approx. 10 minutes until all the water has been absorbed. You can always add a little more water if necessary.

In another pan, chop the onions and garlic and cook in oil for 2-3 minutes.

Chop the mushrooms and add to the pan. Cook for 5 minutes.
Add the dried rosemary, marmite, soy sauce and cook for 5 minutes.

In a small bowl, whisk together the flour and broth until any clumps disappear.
Stir into the mushroom mixture and cook for another 5 minutes.

Chop the kale and add to the pan. Cook for another 5-6 minutes, until the sauce has thickened.

Portion out the quinoa and serve the mushroom gravy and kale on top.
ENJOY!

Nutritional Information:

Chicken and Potato Chili Soup

You'll notice from previous recipes in this blog, I tend to use a few basic spices - chili powder, cumin, paprika. This soup recipe is no exception!

Unlike canned soup which usually contains high amounts of sodium, and in some cases added sugars, this is a healthier alternative as I only use 3 cups of chicken broth (low sodium, obviously) and 1.5 cups of water. Feel free to add in some extra veg; courgettes and peas would be nice.

Chicken and Potato Chili Soup
Serves 4

Ingredients:
- 320g / 1.5oz chicken breast, cut into small pieces
- 1 clove garlic, chopped
- 140g / 5oz onion, chopped
- 1tsp ground black pepper
- 720ml / 24floz chicken broth, low sodium
- 360ml / 12floz water
- 200g / 7oz potatoes, scrubbed (or skins peeled) and chopped
- 2tsp chili powder
- 1tsp cumin
- 1tsp paprika
- 112g / 4oz mushrooms
- 170g / 6oz green pepper
- 56g / 2oz celery

Method:
In a large pan, lightly sprayed with cooking oil, cook the chicken for 2-3 minutes.
Add the chopped garlic and onions to the pan, along with the ground black pepper. Cook for another 2 minutes.
Add the chicken broth, water, potatoes and bring to the boil for 5 minutes.
Cover the pan with a lid and simmer for 5 minutes.
Add the spices and chopped vegetables. Simmer for another 10 minutes until the chicken is cooked thoroughly and the vegetables are tender.
ENJOY!

Nutritional Information:

Veggie Egg Tacos

Eggs are great for a quick and easy snack or light lunch meal. I'll happily eat eggs for breakfast and after working out. Throw in some vegetables (peppers, tomatoes, mushrooms, courgettes, spinach, onions, celery) and you can make a tasty omelette or scrambled egg taco.
When choosing whether to eat flour or corn tortillas, I am always consider the nutritional values of both, and usually opt for corn - I think they taste better for egg tacos!

I try to eat only one egg a day so that I watch my cholesterol levels. Although eggs are great sources of protein, they contain approx. 215mg of cholesterol, and 5g fat. More than one egg a day tends to push my cholesterol levels higher than the recommended daily allowance. I sometimes use one whole egg and the egg white from a second egg. However, I am reluctant to throw away the second yolk, due to food wastage and the fact that half of an egg’s protein is found in the yolk. The yolk also contains 240mg of the amino acid, leucine, which helps your body build muscles.

You can read more about eggs on the LIVESTRONG.com website as they are always discussing them. Another good comparison between eggs and egg whites is this infographic. Spoiler Alert! Whole eggs win!

Veggie Egg Tacos
Makes 2
Click HERE for a printable recipe card.

Ingredients:
- 56g / 2oz mushrooms
- 140g / 5oz courgette
- 200g / 7oz diced tomatoes (no salt added)
- 2 eggs
- ground black pepper and/or paprika, to serve (optional)

Method:
Chop mushrooms and courgettes (I used my new julienne peeler on the courgette!) and cook in a pan, sprayed with cooking oil, for 3 minutes.

Add the diced tomatoes and cook for another few minutes, until the liquid has been absorbed.
Beat the eggs and add to the pan.

Once cooked, grind black pepper and/or sprinkle paprika on top, serve with warm tortillas or ENJOY as is!

Click HERE for a printable recipe card.

Nutritional Information:
N.B. nutritional info below is only for veggies and eggs. Add another 100 calories for your choice (and serving) of tortillas!

Chili Rubbed Chicken

You can easily buy taco seasoning or pre-made chicken fajita spice mix but I prefer to make my own using chili powder, brown sugar, paprika, cumin, salt and pepper, instant coffee, oregano.

After 'rubbing' the chicken in the spice mix, marinading for a couple of hours, then cooking with some veg, the chicken tastes great wrapped in a warm tortilla. Whilst flour tortillas are super tasty, corn tortillas are a better choice in terms of nutritional value. Corn tortillas are lower in calories, have less fat, fewer sugars and more fibre. Corn tortillas generally have less sodium than flour too.
As an added bonus, corn tortillas are smaller so one serving typically allows for two corn tortillas where as one flour tortilla equals one serving.
Examples of the nutritional value of both types of tortilla can be seen below. This infographic also offers a nice comparison summary.

Chili Rubbed Chicken
Serves 2-3 (fills 6 tortillas)
Click HERE for a printable recipe card.

Ingredients:
- 1 garlic clove
- 2tbsp chili powder
- 1tbsp brown sugar
- 2tsp paprika
- 1tsp cumin
- 1/2tsp salt
- 1/2tsp ground black pepper
- 1/2tsp instant coffee
- 1/2tsp oregano
- 330g / 12oz chicken breast
- 85g / 3oz onion
- 200g /7oz diced tomatoes (no added salt)
- 56g / 2oz sweet corn
- 56g / 2oz black beans (no added salt)

Method:
Crush the garlic and combine all the spices, herbs, coffee, sugar, salt and pepper into a bowl.

Cut the chicken into small pieces. Mix/ rub the chili spice mixture into the chicken pieces.
Cover the chicken and refrigerate for 1-2 hours.

Chop and cook onions in pan for 1-2 minutes with a little cooking spray.
Add the chili rubbed chicken and cook for another couple of minutes.
Add the tomatoes and a little water if necessary. Gently simmer for 5 minutes.
Add the sweet corn and black beans and cook for another 5 minutes, until all the liquid has been absorbed.

Serve with a non-fat Greek yogurt and warm flour or corn tortillas. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Tortillas NI
When reviewing the difference between corn and flour tortillas, remember that one serving of corn equals two tortillas and one serving of flour is only one tortilla.

Avocado Pasta

If you have a spare avocado and haven’t already turned it into chocolate pudding, a quick and easy lunch, dinner or post-workout meal is avocado pasta! In the time it takes to boil the pasta, you have the creamy avocado sauce ready to mix in and eat. The sauce is simple enough: avocado, lemon juice and olive oil. The extra garlic, basil and ground pepper just add to the flavour.

The dish has lots of healthy fats (from the avocado) and a good serving of carbohydrates. Use whole wheat pasta for additional fibre. Unlike creamy pasta sauces bought from the supermarket, this version only contains fresh ingredients and doesn't have any cholesterol, heavy cream, additional salt or sugars.

I actually discovered this recipe from an amazing food blog. This lady has incredible vegan recipes, most of which are gluten and soy free. Her photos of food are impressive too.

Whilst this dish is delicious by itself, I had a couple of spare cherry tomatoes which I sliced and added on top!

Avocado Pasta
Makes 2

Ingredients:
- 112g / 4oz pasta or spaghetti
- 112g / 4 oz / 1 small-med ripe avocado, pitted
- 1 clove crushed garlic
- 2tbsp lemon juice
- 1tbsp olive oil
- 1tsbp dried basil (use fresh if you have some)
- ground black pepper

Method:
Boil the pasta or spaghetti for 10 minutes, until cooked.
Meanwhile, in a food processor, blend together the avocado, crushed garlic, lemon juice, olive oil and basil.
Drain the pasta, mix in the avocado sauce.
Season with ground black pepper and ENJOY!

Nutritional Information:

Chocolate Pudding

Following on from recent posts about ice cream and chocolate mousse, and continuing the theme of desserts and sweet deliciousness, I want to share a no-egg chocolate pudding recipe and also talk about avocados. The two are inextricably linked!

Here are some avocado facts which make them a great superfood:

• About 75% of an avocado's energy comes from fat, most of which (65% of total) is monounsaturated fat.
• The saturated fat content amounts to 13% of the total fat in a 100g serving of avocado while containing zero cholesterol. 
• Avocados have a high fiber content of 75% insoluble and 25% soluble fiber.
• Rich in folic acid and vitamin K, and are good dietary sources of vitamin B6,vitamin C, vitamin E and pantothenic acid.
• Great source of potassium – just like bananas.

If you’re not too keen consuming raw eggs, or if you don’t want to eat processed chocolate, usually found in chocolate mousse and other desserts, below is my no-egg chocolate pudding recipe, made with AVOCADOS!! At this point, you may be thinking ‘eeewwww’ or ‘ugh’! But read on and try the recipe below.

Chocolate Pudding

Makes 4

Click HERE for a printable recipe card.

Ingredients:

- 200g avocados

- 180ml / 6floz almond milk, unsweetened

- 40g / 8tbsp cocoa powder, natural unsweetened

- 80g/ 4tbsp honey

- 1tsp vanilla extract

- ¼tsp cinnamon

Method:

Slice the avocados and blend them in a food processor with the almond milk.

Add cocoa powder, honey, vanilla extract and cinnamon.

Blend until creamy and spoon into individual cups/bowls. Chill in the fridge.

ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

If you compare the above chocolate pudding nutritional information to the chocolate mousse NI, you'll find this version has 90 less calories, half the fat, zero cholesterol, more fiber and less sugars.

100g serving of avocado

175 calories

16g fat

0mg cholesterol

7mg sodium

9g carbs

7g fiber

0g sugars

2g protein