the recipe for my double- trouble (raw, vegan) brownie

Everybody has a weakness. A vice. A guilty pleasure.

What's yours?

Are you the type of person who insists on having a bit of chocolate every day? Or the sort who won't get out of bed until you've had your morning coffee? Perhaps you're the sort who can never say no to a glass of South Australian red.

Whatever your vice, you can keep it - as long as you let me keep mine.

I simply cannot imagine my life without raw, vegan cake. (Or my boyfriend - baby, I can't imagine my life without you either.)

This cake in particular has been the (most recent) subject of my affection. I threw it together one Sunday morning as a birthday cake for my beautiful friend, Louise. That was only two weeks ago. I've made it another six times since.

The fact that people have tried it and then exclaimed (in a sensual, throaty voice and with their eyes closed), "Mandy, this can't possibly be healthy. It can't be. It's orgasmic!" should give you an idea of how good this cake is.

But it isn't all just pretty looks and tasty tastes.

(Did that even make sense?)

This raw, vegan cake is also -

• gluten free
• dairy free
• preservative free,
• (refined) sugar free, and
• full of plant- based carbohydrates, good fats, protein and antioxidants.

I prefer to use organic ingredients to up the ante even more.

It takes only 20 minutes to whack together, requires no cooking, and is a definite crowd pleaser.

If you are allergic to nuts, you can substitute the walnuts and cashews for seeds instead. I've used pumpkin seeds and sunflower seeds in my example below. However -

• seeds are much smaller in size than walnuts or cashews
• when measuring out 1 cup of seeds, there will be fewer gaps between the seeds than when measuring out 1 cup of nuts
• as a result, 1 cup of seeds, when blended, will yield more 'flour' than 1 cup of nuts
• this means you will need more of the wet binding material (i.e. medjool dates and / or rice malt syrup) to achieve the desired sticky consistency of brownie 'batter'

When working with dates, I prefer to use fresh medjool dates over dried ones. However, they are more expensive, so dried dates are okay in a pinch - just make sure you soften them in a small amount of water prior to use. I store my medjool dates in the fridge and let them soften at room temperature before I use them in my cooking.

So, any last questions before I dive into my raw, vegan brownie?
Yes, of course you can thank me later. Enjoy!

my double- trouble (raw, vegan) brownie
serves 1 (just me)
(just kidding, it serves many) (but nobody will want to share it)

the brownie made with nuts -

the brownie made with seeds -

for the (bottom) walnut brownie layer

• 1 cup organic, raw (unsalted) walnuts
• 1 cup fresh, organic medjool dates (halved and pitted)
• 4 tbsp organic raw cacao powder
• 1 tbsp organic raw cacao nibs
• 4 tbsp finely dessicated, unsweetened coconut
• 2 tbsp organic rice malt syrup (or coconut nectar, maple syrup, honey or agave syrup)
• 1/4 tsp organic Himalayan sea salt

for the (top) acai cashew layer

• 1 cup organic, raw (unsalted) cashews
• 1 cup fresh, organic medjool dates (halved and pitted)
• 3 tbsp organic raw cacao powder
• 2 tbsp organic acai powder
• 4 tbsp finely dessicated, unsweetened coconut
• 2 tbsp organic rice malt syrup (or coconut nectar, maple syrup, honey or agave syrup)
• 1/4 tsp organic Himalayan sea salt

Line a round, springform cake tin with non- stick baking powder.

Place the walnuts into the bowl of a food processor and process until a fine flour forms - it should only take 30 seconds or so.

Place the dates into the bowl of the food processor with the walnuts and process until the mixture is sticky and well- combined.

Add the remaining ingredients and process again until the mixture is thoroughly combined and sticky. It should stick together if you pinch it between two fingers, but should not be so sticky that it has formed one huge ball of brownie 'dough' inside the food processor. If it is too sticky, remove it from the bowl and process some more walnut (to create more 'flour') before combining the two again. If it is too dry, gradually add more medjool dates until the desired consistency is achieved.

When the 'batter' is ready, empty the contents of the food processor into the lined cake tin and press it down firmly with the palm of your hand. Depending on how sticky the mixture is, it might be easier to just dump it all into the cake tin, refrigerate it for 5-10 minutes, and then press it down firmly (this makes it less sticky, and easier to work with). Use the back of a metal spoon to press the edges on the brownie 'batter' down, and drag it firmly along the surface of the 'batter' to help smooth the surface.

Refrigerate for 10 minutes while you prepare the top layer.

Repeat the above steps with the cashews, dates, and remaining ingredients.

When the acai cashew brownie 'batter' is ready, remove the cake tin from the refrigerator, empty the contents of the food processor over the walnut brownie layer, and press it down firmly.

Refrigerate for at least 2 hours prior to serving.

Please note - if using seeds instead of nuts (I used pumpkin seeds for the bottom layer, and sunflower seeds for the top layer), you will need an additional 1/4 - 1/2 cup of medjool dates per layer (depending on the size of the dates) to compensate for the additional 'flour' created by the seeds. I also found that using seeds makes the layers a little more difficult to see - but it still tastes really wonderful!

a recipe - quinoa, chia seeds, beetroot, goats cheese

Oh goodness me..

Looking back at the photos of my quinoa and chia seed salad (below) simply fill me with nostalgia. Those were the days - the days when my digital camera was still alive and clicking (haha, get it? Clicking?)

My friends, family and followers on Instagram will know that my beloved digital camera chose to mutiny against me early last month.

It had been a gift for my 21st birthday (which was a hundred thousand, gazillion, trillion years ago) but I'd only really started to use it in recent months to take photos for my Instagram account. Then, one day, it decided it no longer wished to serve me.

It would not turn on.
At all.
That day,
Nor ever again.

And that was that.

It was a very sad day.

I'm not saying my recent photos (taken with the iPad) haven't been half decent. All I'm saying is, these photos that were taken with the digital camera were more decent.

Sad sigh.

Anyway. Moving on.

I created this vibrant, delicious salad a few months ago (when the weather was much warmer, and the natural lighting made photography much easier). I didn't post it immediately because I wanted to reserve it for 'the right time' - and it seems that time has now arrived.

My last post focused on the merits of quinoa, and the post before that explored chia seeds - two of my favourite superfoods (although, granted, my list of favourite superfoods is very lengthy).

Here I have a dish that celebrates both of these amazing foods.

You can keep it vegan by omitting the goats cheese (or replacing it with a vegan cheese), and if you aren't vegan but you don't like goats cheese, try using another creamy, salty cheese - feta or haloumi (oven- baked or pan- fried) would be ideal.

If you're the sort who needs some animal protein with your meals, you can easily add some good quality meat (just try to use organic meat if possible. Why? It's explained in great length in my posts 'an introduction to eating 'clean' - why choose organic' and ''eating clean' - how to choose organic'). The flavours in this salad are lively, light and fresh, so white meat will complement it better than red.

In addition to being a gorgeous salad (just have a look at that pretty thing!), it is also full of nutrients. There are ingredients in it that will help to nourish your body - detoxifying, antioxidizing (not really a word, but you get my point), strengthening bones and enhancing eye health, as well as a host of other benefits.

It has a low glycaemic index, is high in protein and good fats, and contains complex carbohydrates to provide you with a sustained source of energy.

So what are you waiting for? Give it a shot, and let me know how you go. I'd love to hear your thoughts on this dish!


a fresh quinoa and chia seed salad + roasted beetroot + marinated goats cheese

serves 4

1/2 cup raw almonds

1 cup organic quinoa - rinsed and drained well

2 cups organic vegetable stock

4 tbsp organic chia seeds

4 tbsp organic extra virgin olive oil

4 tbsp organic unfiltered apple cider vinegar

1 & 1/2 long telegraph cucumber - peeled, seeds removed and diced (to yield 2 cups)

2/3 cup sliced spring onion

1/4 cup fresh dill sprigs, chopped finely

1 and 1/2 cup grated carrot

4 beetroot

marinated goats cheese, to serve - I used Meredith Dairy brand

ground sumac powder

1. Preheat the oven to 180 deg C. Put the raw almonds into a baking tray and bake on the middle shelf for 6-8 minutes, until golden brown. Remove from the oven and allow to cool before chopping roughly with a sharp knife. Increase the heat of the oven to 200 deg C.

2. Place the quinoa into a saucepan over high heat and stir frequently for approximately 3-5 minutes, until fragrant. Pour the stock over the quinoa and stir. Bring to the boil and then reduce heat to low, cover and leave for approximately 15 minutes, until the quinoa has almost completely absorbed the stock. Add the chia seeds and stir until well combined. Transfer the mixture to a large bowl, and leave to cool down.

3. Meanwhile, put on gloves and don an apron - or be very careful not to stain your skin and clothes! - and use a vegetable peeler to peel the beetroot. Line a baking tray with baking paper or aluminium foil. Use a sharp knife to thickly slice the beetroot and arrange in a single layer in the baking tray. Bake for 45-50 minutes, until the beetroot is cooked through (it should be easily pierced with a fork or knife).

4. Whisk together the olive oil and apple cider vinegar. Depending on the brand of vegetable stock you have used, you may also need to add a pinch or two of (preferably organic Himalayan or Celtic) sea salt, to taste. Pour the dressing over the cooled down quinoa and chia mix, and stir well to combine thoroughly.

5. Add the diced cucumber, spring onion, dill, grated carrot and half of the chopped almonds to the quinoa and chia mix, and toss well to combine.

6. To serve, spoon the quinoa salad onto serving plates and top with roasted beetroot slices, crumbled goats cheese (if using), the remainder of the chopped almonds and a sprinkle of ground sumac. Best served immediately.

completely keen for quinoa

Alright.

First things first.

Let's get one thing straight - 'quinoa' is pronounced 'keen- wah', not 'kwin- o- ah' (although I'll be the first to put my hand up and say I was guilty of the latter for the better part of 3 years).

Good. Now we can move onto the more important stuff - like why quinoa rightfully deserves its 'superfood' status.

Quinoa is an ancient seed that originates from South America. It is available in a range of colours, but the white, red and black varieties are the most common. The different coloured seeds vary slightly in taste and texture - red and black quinoa is a little firmer and stronger in flavour than white quinoa - but they all possess an equally impressive nutritional profile.

It is often mistaken as a grain - probably because its versatility allows it to feature in all the sorts of foods you would expect to see grains used (porridge, salads, pasta, soups, stews, cookies and breads - to name but a few). It can also be used very basically as a direct alternative to rice or couscous. But in actual fact, quinoa is a seed. Its plant is a distant relative to vegetables such as beetroot and spinach. As a result, quinoa is a completely vegan, grain- free source of goodness.

It is also free of gluten and wheat, which means that is it very easily digested. Its ease of digestion, coupled with its nutrient value, make it an increasingly popular ingredient in baby food!

Like chia seeds, quinoa is a complete source of protein - it contains all eight of the 'essential' amino acids. (For my explanation on amino acids and what it means to be 'essential', see my last blog post, 'cheers to chia!') It has what is considered to be a 'balanced' amino acid profile - the type and amount of amino acids that it contains is comparable to that of casein (dairy milk), but unlike casein, it is completely vegan.

Because it is high in both protein and complex carbohydrates, quinoa is considered a top muscle- building food. The amino acids (from the protein) help stimulate muscle growth and repair, whilst the carbohydrates supply muscles with a sustained release of energy and endurance.

The complex carbohydrate content of quinoa also contributes to its low glycaemic index. If you'd like an in- depth look at why low GI foods are important, have a read of my earlier blog post, 'why i choose low g i - and the 411 on diabetes', but in short, low GI foods help to make you feel full sooner and for longer (which can help to reduce overall caloric intake), can aid in weight loss, reduce the likelihood of energy being stored as fat, provide you with a sustained source of energy (instead of fluctuating between energy 'highs' and 'lows'), and can decrease the risk of many medical conditions including diabetes, obesity and cardiovascular disease.

Quinoa also contains these impressive nutrients -

• dietary fibre - which helps to stimulate the sensation of fullness as well as maintain healthy bowels
• manganese, copper and vitamin E - which all act as potent antioxidants to help detoxify the body, reduce the risk of cancer and slow the ageing process
• magnesium - which helps to relax blood vessel walls (which helps to reduce overall blood pressure) as well as relax muscle tension (which may help to reduce the likelihood of headaches and migraine)
• calcium - which is critical for bone strength and healthy nerve and muscle function
• phosphorus - which has many important roles in the body, including the strengthening of bones, the synthesis of hormones and protein, and the proper utilisation of energy
• folic acid - which is essential for normal brain function and the development of healthy red blood cells
• linoleic acid and linolenic acid - to help strengthen the immune response

But wait, there's more!

Quinoa plants contain their very own, naturally- occurring pesticide called saponin. It has a very bitter taste that acts as a deterrent from insects and birds, so very little (if any) chemical pesticides are necessary in the cultivation process. This means that most quinoa is organically grown.

Even though most of the saponin is removed prior to packaging, its residue on quinoa seeds can still result in a slightly bitter taste. To get rid of this problem - and ideally, to remove the last of the saponin anyway (saponin lathers up with water so it is sometimes used as an ingredient in soap) - simply put the quinoa seeds in a fine sieve and rinse with cold running water for at least thirty seconds prior to use.

Cooking quinoa is easy, too.

• In a saucepan over medium heat, combine 1 cup of quinoa seeds with 2 cups of cooking liquid (water will do, but I prefer the taste of quinoa when it is cooked with stock).
• Make sure you use an adequately- sized saucepan - quinoa will absorb the cooking liquid and fluff up to almost three times its original size!
• Bring it to the boil, then cover the saucepan with a lid and reduce the heat to low for 12-15 minutes, until the liquid is absorbed. You may find that red and black quinoa will require a few minutes of extra cooking time.
• Then, turn off the heat and leave the saucepan on the heating element for a further 4-7 minutes (the residual heat will continue to cook the quinoa) before transferring it elsewhere or using it in a recipe.

The wonderful thing about cooked quinoa is that, refrigerated, it will last up to a week. It is quite flavourless (when cooked with water), so it can be used in both sweet and savoury dishes and can be eaten with any meal or snack.

As a side note, my personal preference is to dry- toast the quinoa seeds for a few minutes before adding the cooking liquid. I find that the end result is more aromatic and has a firmer texture, which I prefer.

In addition to quinoa seeds, quinoa flakes and quinoa flour is also available, and are also easy to prepare. Quinoa flakes make a quick and simple porridge, and also work well as a crumb mixture (in the place of breadcrumbs). Quinoa flour can be used as a substitute for any flour - but bear in mind that the absence of gluten can result in a 'heavier' and denser baked product. It also has a distinct nutty flavour that can taste a bit strong, depending on the recipe. It is for these reasons that quinoa flour is usually combined with other flours - think brown rice, potato or tapioca flour - instead of being used on its own.

I've covered a decent amount of information today - pronunciation, nutritional value and cooking methods.. I do have a (very) tasty quinoa recipe to share with you, but I think I'll give your eyes a break for now.

Hang on, before you go - let me ask you one last question.

Are you completely keen for quinoa yet?

Because I am! :)

cheers to chia! and a recipe for a choc- berry antioxidant 'whip'

Cheers to chia!
Chia seeds are champions!
Chuck me some chia seeds!

Let's chomp and chow on chia seeds!

.. Okay, I've run out of relevant "ch" words now. I'll get on with my writing.

But in all honesty, chia seeds really are an amazing superfood. Their nutritional profile is beyond impressive -

• fifteen times as much magnesium as that in broccoli
• eight times the omega- 3 content of salmon
• seven times the vitamin C content of oranges
• six times the dietary fibre content contained in oat bran
• five times the calcium content of dairy milk
• four times the antioxidant capacity of blueberries
• three times the iron content of spinach
• two times as much potassium as that found in bananas
• also contains vitamins A and B12, and the minerals manganese and phosphorus

In addition to being high in protein (protein makes up approximately 20% of their nutritional content by weight), chia seeds are also considered a source of complete protein. In other words, chia seeds contain all eight of the essential amino acids.

All too technical? Let me try to simplify things.

Protein is made up of amino acids - think of lego, and how they're made up of different coloured blocks. Different sources of protein are made up of different combinations of these amino acid 'building blocks'.

When we eat and then digest foods that contain protein, we break the protein down into its raw building materials (i.e. its amino acid 'building blocks'). This makes it easier for us to absorb and utilise the building blocks in our own bodies.

Different substances in our bodies - for example; muscle tissue, enzymes and hormones - are made up of different amino acids. Eating a variety of proteins helps to ensure that we obtain all the amino acids we need. Thankfully, our bodies also know how to build amino acids. There are only eight amino acids that our bodies don't know how to make, and those are the eight 'essential' amino acids.

They are deemed 'essential' because they must be present in our diet in order for us to obtain them. Foods that contain all eight of these amino acids are called 'complete sources of protein'. Chia seeds fall into this class of food.

Another impressive trait is their ability to absorb up to seventeen times their weight in liquid. When mixed with a liquid, chia seeds rapidly (within a matter of minutes) begin to swell up and form a gel- like substance. This gel is responsible for many of their beneficial effects on the body.

When we consume chia seeds with a meal or snack, this gel is formed in our stomach. The gel acts as a barrier between the food we have eaten, and the digestive enzymes that attempt to break down the food. The rate at which we digest (and then absorb) the nutrients contained within the food is therefore slowed.

When chia seeds are eaten with foods that contain carbohydrates, the release (and absorption) of glucose from food is slowed. This reduces the meal's overall glycaemic index, balancing blood sugar levels and making it especially beneficial for people with diabetes. (For more information about the glycaemic index and why a low GI diet is ideal, have a read of my earlier blog posts 'why i choose low g i - and the 411 on diabetes' and 'a lesson and a recipe - an earthy autumn salad'.)

Chia seeds are also rich in soluble and insoluble fibre. This is largely the  result of their ability to absorb water and subsequently create bulk in the digestive tract.

Bulk in the stomach helps to trigger the sensation of fullness sooner after eating. It also helps to maintain that sensation for a longer period of time, potentially reducing the overall consumption of food. People seeking weight loss may find this useful.

Bulk in the intestines helps to regulate bowel movement, maintain bowel health and reduce the risk of colon cancer. The gel's presence in the gut can also act a barrier between digested food and the intestinal wall, reducing the absorption of dietary cholesterol and therefore helping to reduce overall blood cholesterol levels.

If that wasn't enough, the chia seed gel also makes an ideal vegan alternative to eggs in baking! Simply substitute each egg in the recipe for 1 tbsp of chia seeds mixed with 3 tbsp water, left for at least 15 minutes prior to use to allow an adequate gel to form.

Finally, chia seeds contain an outstanding amount of omega- 3. Their omega- 3 content is actually the highest of all natural foods, making them particularly good at the following tasks -

• maintaining cardiovascular health
• reducing the risks of cancer and diabetes
• reducing joint stiffness
• augmenting treatment for depression, and
• enhancing memory

So.. What say we all become champions and start chomping and chowing on chia seeds? Haha.. Get it?

Alright, I'll stop..

CHEERS!

choc berry antioxidant 'whip'
serves 1

(left to right) a fully- decorated antioxidant whip (in the jar),

some of the topping ingredients (in the shallow plate),

and a half- decorated antioxidant whip (in the glass) -

• 1/2 cup organic raw (unsalted) cashews
• 1 cup filtered water (plus extra, for soaking)
• 2 large handfuls organic frozen mixed berries
• 1 tbsp organic raw macqui powder
• 1 tbsp organic raw cacao powder
• 1 tsp organic raw mesquite powder
• 1 tsp organic raw maca powder
• 3 tbsp organic chia seeds
• 3 tbsp dried goji berries (plus extra, to serve)
• 1/2 cup organic coconut milk
• organic raw cacao nibs, shredded (unsweetened) coconut, activated buckwheat groats, puffed amaranth, and puffed millet (to serve)

Place the cashews into a small bowl and cover with clean, filtered water. Leave for at least 1-2 hours, or overnight.

In a larger bowl, combine the macqui, cacao, mesquite and maca powders, chia seeds and filtered water. Whisk well to remove any lumps. Add the frozen berries and goji berries, and stir the combine. Cover and refrigerate for at least 1-2 hours, or overnight. The chia seed mixture will become thick and pudding- like.

When ready to serve, drain the cashews, rinse them under clean water and drain them again. Pour them into a blender with the chia seed mixture and the coconut milk. Blend well until smooth and consistent in colour - it should become a pretty shade of mauve.

Pour into a tall glass and sprinkle with the extra goji berries, cacao nibs, shredded coconut buckwheat groats, puffed amaranth and puffed millet. Serve, and enjoy the massive, raw antioxidant hit!