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: