Valentine Brownie - Clean Eating Treat

Zucchini Chocolate Brownies 

Brownies are usually high fat and sugar laden. However, this fudgy and delicious brownie recipe is low in fat and gluten, naturally sweetened and packed with a special ingredient to keep them extra fudgy (and secretly healthy)...ZUCCHINI!

With so many zucchinis (courgettes) in the garden at the moment I was searching for a different way to use them and came across this recipe on the Texanerin Baking blog and had to try it, with my own spin on it of course. Add in hazelnuts like I did, or any other nuts/seeds you like. Alternatively, throw in some fresh/frozen berries or if your feeling a little naughty; a swirl of nut butter or cream cheese.

What a lovely treat for the one(s) you love at this time of year. Show them you care by giving them a healthy indulgence that is full of ingredients your body will love.

Prep Time: 10 min
Cook Time: 35 min
Ready in: 45 min
Yield: 16 brownies

Ingredients

1 egg
1/4 cup Low fat Greek yoghurt
1 tbsp vanilla extract
1/8 cup coconut sugar
1/8 cup maple syrup
1/8 cup honey
1/4 cup (60 ml) unsweetened apple sauce
1/3 cup whole spelt flour
1/3 cup all purpose flour mix (gluten free)
1/3 cup ground oats into flour
1/4 cup Dutch-process cocoa powder
1/4 cup carob powder (or ¼ cup more cocoa powder)
1.5 teaspoons baking soda
1/4 teaspoon salt
1/2 tsp concentrated vanilla extract (or 1 tsp vanilla essence)
2 cups (about 320 grams) peeled and grated zucchini
1/4 cup hazelnuts (chopped roughly)
1/4 to 1/3 cup dark chocolate chips (dairy free if needed - Sweet William Dairy Free Choc Chips are available in NZ)



Directions

1. Preheat the oven to 180 degrees C and line an 8"x8" square pan with baking paper or spray with baking spray.
2. In a large bowl, mix together the egg, yoghurt, vanilla, coconut sugar, honey, maple syrup, and apple sauce and let this sit for 5 minutes to let the coconut sugar dissolve.
3. In a separate medium bowl, mix together the three flours, cocoa powder, carob powder, baking soda and salt. Make sure there are no clumps before going on to the next step.
4. Add the dry mix to the wet, gently stir until combined. Be sure not to over mix!
5. Then fold in the zucchini and 1/8-1/4 cup chocolate chips.
6. Pour the batter into the pan and even the surface with a spatula.
7. Sprinkle the remaining chocolate chips on top. 
8. Bake for 30 - 35 minutes or until a toothpick inserted in the middle doesn't come out gooey. It might still be sticky - not raw though. 
9. When cool: Dust with powdered (icing) sugar.

Store in an airtight container for up to 2 days at room temperature or up to one week in the refrigerator. I recommend storing them in the refrigerator right from the beginning due to their high moisture content.

Happy Valentines Day! xx

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It's Pronounced 'Keen-wah'!

Why is quinoa all the rage? Good question! If you’ve ever tried quinoa, you know that it’s delicious but also really mild and neutral tasting – kind of like rice – so works well with just about any flavours you want to add. Savoury, sweet, Mexican, Mediterranean … with quinoa, it’s all good!

Quinoa is usually lumped together with whole grains, along with others like barley, amaranth, spelt and oats. But, technically, quinoa isn’t a cereal grain at all. (According to the experts, quinoa is actually botanically related to beets, chard and spinach) Still, it’s cooked and eaten like grains and has a similar nutrient profile, and you often see it used in recipes in place of oats (like in hot breakfast cereal), rice and other whole grains.

What’s really awesome about quinoa is that it’s one of the only plants that has all the amino acids needed to be a complete protein (great for vegetarians!), and it has a very high ratio of protein to carbohydrates. The carbs it does have, though, are complex carbs, so, like other whole grains, quinoa will help you feel full longer and is a better source of sustained energy than simple carbs. Plus, quinoa is loaded with goodies like fibre, potassium, magnesium and iron. And it’s gluten free!

Depending on your supermarket, you’re probably most likely to find quinoa in the organic/natural foods section or near the rice and couscous. It’s usually in small boxes or bags, about 400 grams each.

Quinoa Recipes to Try:

Mexican Black Bean and Quinoa Salad:

Ingredients:
1 cup cooked quinoa
1 Can Black Beans, rinsed and drained (substitute for kidney beans if you can't find)
1 cup corn
2 tomatoes, chopped
1 small red onion, chopped
1 Capsicum, diced
1 Red chilli, seeded (optional)
2 tablespoons coriander, chopped
1 lime
2 tablespoons olive oil
1/2 teaspoon ground cumin
1 teaspoon salt (optional)
pepper to taste
1 avocado, chopped

Directions:
Prepare the quinoa according to package directions. Allow to cool, or chill for two hours.

Combine the quinoa, beans, corn, tomatoes, onion, chili, and cilantro and toss. Squeeze the lime juice over the salad. Add the olive oil, cumin, salt and pepper and toss again lightly. Add the avocado last, tossing it in gently into the salad.

Serve at room temperature, or allow the salad to chill for an hour.

Sweet Potato & Quinoa Salad. 

Brought to you by MiNDFOOD.

Serves 4

2 tbsp lemon juice
pinch of sugar
1 tsp Dijon mustard
1 tbsp yoghurt
¼ cup olive oil, plus 3 tbsp
1kg sweet potatoes, cut into wedges
1 tsp chilli flakes
vegetable oil, for frying
250g haloumi, thinly sliced
2 cups quinoa, cooked
½ cup walnuts, toasted and
chopped
1 cup kale, shredded and blanched/steamed
½ cup parsley leaves
2 spring onions, finely chopped
1 cup pomegranate seeds

To make salad dressing, place lemon juice, sugar, mustard, and yoghurt in a small bowl and whisk to combine. Gradually add ¼ cup olive oil and whisk until smooth.

Preheat oven to 200°C. Place sweet potatoes, 3 tablespoons olive oil, and chilli in a large bowl and gently toss to combine. Place potatoes on a baking tray and roast for 20-25 minutes, or until golden. Set aside.

Heat vegetable oil in a large frying pan and cook haloumi in batches for 2-3 minutes on each side, or until golden. Drain cheese on paper towels.

Place quinoa, walnuts, kale, parsley, onions, and pomegranate seeds in a large bowl; pour dressing over salad; and toss well to combine. Place sweet potatoes on a large serving platter, spoon quinoa salad over sweet potatoes, and top with crisp haloumi.

Check out more great quinoa recipes here!

This I'm Loving At The Moment:

Red Seal's new tea range:

I recently stumbled upon this new tea range in the supermarket. I took the strawberry and rhubarb home and from the first sip I was hooked! So tasty and no added sweeteners like some other brands which is a definite plus! With Summer and the holiday period upon us, why not give these a go - they are yummy both warm or cold  - you can even brew it with water straight from the tap.

Red Seal challenged nutritionist and blogger Libby Matthews (of Julia and Libby), and Hancock’s mixologist Matty Bradley to design their own summer drinks using the range. Here a a couple of them, they sound delicious to me...

Avocado Oil:

This beautiful emerald oil is not as well known or used as olive oil, however its health and culinary properties are just as impressive, maybe even more so. Like olive oil it’s pressed directly from the fruit (avocados are naturally about 30% oil), rather than being chemically extracted like many other plant oils. All they do is press the avocados and it mushes it to a pulp containing oil, and then it is centrifuged to separate the two. It’s pretty much as simple as that.
Cold-pressed avocado oil means no heat was needed to do this, retaining as much of its nutrition as possible. It is also made up mostly of healthy monounsaturated fats, and high in vitamin E and antioxidants. What is quietly amazing about avocado oil is it’s naturally high smoke point. What this means is that it is suitable for high heat cooking (as well as low and medium heat cooking), so I use it for things like stir-fries or cooking steak when I want to get the pan really hot. With increased production of avocados, the price of avocado oil is coming down, and you can now get good quality avocado oil that is comparable in price to olive oil.

Move over coconut oil!

San Remo Spelt Pasta:

What - Spelt is an ancient, nutty-flavoured grain that's remarkably high in both fibre and protein (many brands boast up to 8 grams of fibre/serving). It is more nutritious than wheat, although less widely produced (its hard hulls are expensive to mill).

Why - A good source of thiamin and niacin, spelt pasta has more than twice the fibre of regular wheat pasta.

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Blissful Naughty-Turned-Nice Balls

I was inspired by Nicola's Pineapple Lump Bliss Balls at Eat Well NZ this month to develop healthy versions of Kiwi's favourite chocolate treats. Great flavours, without the guilt! No refined sugars, full of healthy fats and great sources of 'clean' energy. Gluten free, dairy free and paleo. Reach for these in the morning for an energy boost when your are rushing out the door or as a sweet treat at night when you get the munchies. 

These sweet treats are known as bliss balls, date bombs, goji balls and even amazeballs, they've been around since the raw food trend of the 1970s, but are now getting super popular again thanks to the new gluten-free, gym-happy generation. Add a tablespoon of natural protein powder if you're in training mode and remember that the more raw, unprocessed and organic the ingredients, the better.

If you can't quite bring yourself to make these, a great local cafe in Christchurch often sells these in all sorts of delicious flavours! Check out Pure Cafe Co. at 100 Bealey Avenue & 31 Birmingham Drive. They have some of the best healthy food options in town.

The 'Picnic' and the 'Bounty' balls were my favourite, the 'Jaffa' flavour was not far behind.

Please let me know if you give these a try and what your favourite flavour is. Remember, these may have no refined sugar and full of beneficial nutrients that will fuel your body, however they are energy dense and some restraint is encouraged...good luck!

Jaffa - Bliss Balls:

Makes 5

1/4 cup almonds
1/8 cup cashews
1 Medjool dates
1/4 cup raisins (sultanas)
1/2 orange, rinsed & dried
1 Tbsp cacao powder (or carob powder)
1 Tbsp desiccated coconut, for the mixture
1/8 cup desiccated coconut, for rolling

1. Process the nuts until they look like a fine powder (a bit like breadcrumbs – this will take at least 20 seconds).
2. Chop the date in half and remove the pit. Roughly chop.
3. Add the raisins (sultanas) and chopped dates to the food processor.
4. Finely zest the orange into the food processor on top of the chopped nuts and dried fruit.
5. Chop the orange in half, and use the citrus juicer to squeeze the juice. Add the juice to the food processor.
6. Add the cacao powder and coconut to the food processor, and process the mixture until it is like a thick, sticky dough. If the mix is a bit stiff, add a few drops of water.
7. On a dinner plate, spread out the extra 1/4 cup of coconut. Put another dinner plate next to it.
8. Wet your hands, and pull off a small chunk of the mixture (about 1 Tbsp). Then roll the ball in the coconut, and place the finished ball on the final dinner plate. Chill the balls for at least 1 hour.

Pineapple Lump - Bliss Balls:

Recipe by Nicola of Eat Well NZ
Makes 10 approx.

3/4 cup dried pineapple
1/2 cup macadamia nuts
1/2 cup coconut
80g dark chocolate

1. Cut the pineapple into fine pieces, and crush the macadamia nuts into small pieces.
2. Place the pineapple and nuts in a food processor and blend together for a few minutes.
3. Add the coconut and continue to process until the mixture becomes dough like. If it looks a bit wet, add some extra coconut and process again for about 30 seconds.
4. Squeeze/roll the mixture into balls.  The mixture is not super sticky like normal bliss balls, but it still moulds into balls.  Place in the fridge while you melt the chocolate.
5. Break up the dark chocolate into pieces and place in a microwaveable bowl.  Microwave for 45 seconds, stir, and then heat at 20 second intervals siring well in between each interval.  This is important so you don’t overheat the chocolate. It shouldn’t take more than a couple of minutes max.
6. Dip the balls in the chocolate and place on baking paper until set. I sprinkled the tops with a small pinch of ground flaxseed - get creative with your topping!

Picnic Bar - Bliss Balls:

Makes 15 approx.

25g (1/4 cup) rolled oats
20g chopped dark chocolate or cacao nibs
18g (3/4 cups) puffed quinoa (substitute with puffed brown rice/millet/amaranth)
32g (1/2 cup) roasted salted peanuts
1/2 tablespoon sesame seeds
45g (2.5 Tbsp) smooth, natural peanut butter
56g (2.5 Tbsp) honey

1. Put dry pan on low heat on the stove-top. Place puffed quinoa/rice/millet/amaranth in the dry pan. Toast for 4 minutes, or until light golden - your nose will tell you when it's done.

2. Place oats and chocolate in a food processor and process until finely chopped. Transfer to a large mixing bowl. Add the puffed quinoa/rice/millet/amaranth, coconut and sesame seeds.

3. Place peanut butter and honey in a small saucepan over a low heat. Warm gently, and stir until well combined, smooth and mixture just comes to the boil. Working quickly, add the honey mixture to the dry ingredients and mix until well combined.

4. Using slightly wet hands (to prevent sticking) squeeze tablespoonfuls of the mixture into balls. Cover and refrigerate until firm.

Bounty Bar - Bliss Balls:

Makes 6 approx.

Filling:
1/4 cup raw cashew nuts
1/8 cup coconut cream
3/4 cups coconut thread
1 tablespoons virgin coconut oil
1/2 tablespoon of agave or honey
1/4 teaspoon vanilla essence (optional)

Coating:
40-50g of unsweetened dark chocolate melted
or
2 tablespoons virgin coconut oil
2 tablespoons cacao powder
1/2 tablespoon honey
1/4 cup coconut thread (for rolling)

Blend all filling ingredients in a food processor until combined. Roll the mixture into small balls and place onto a baking tray. Freeze for around 15 minutes or until firm.

Over a low heat on the stove-top, mix the coating ingredients (except for the coconut) in a saucepan until combined. Put coconut on a plate. Coat balls in the chocolate mixture then sprinkle/roll with coconut.

Freeze/refrigerate for at least 10-20 mins before eating.

Enjoy!

Ferrero Rocher - Bliss Balls:

Makes 8 approx.

Filling
1/2 cup skinless roasted hazelnuts
45ml unsweetened hazelnut/almond milk
1 Tbsp cacao/cocoa powder
20ml organic coconut sugar (or sweetener of choice – adjust sweetness to your liking)
1 tsp coconut oil
1 tsp vanilla extract
4 hazelnut kernels (skin on – leave this aside)

Coating
1/8 cup cacao powder
1/4 cup coconut oil
1/2 tbsp cacao butter (melted)

1 TBSP coconut nectar/honey/Natvia
1/4 tsp vanilla extract
1/4 cup roughly chopped nuts (I used hazelnuts)

1. Pulse hazelnuts in a food processor until it resembles a flour like consistency then add in the hazelnut milk, cacao, stevia, coconut oil and vanilla extract) and process until mixture is well combined and forms a dough like consistency that can be rolled into a small ball in your palms without sticking. If the mixture is too dry and crumbly, add a little more hazelnut milk until the right consistency forms and if the mixture is too wet, add some almond meal until a formable ball can be rolled.
2. Roll the above mixture into balls (ping pong ball size) and press in two whole raw hazelnuts inside the centre of each ball (This should yield roughly 8 balls) then place on a plate lined with baking paper and into the freezer for 15 minutes.
3. Whilst the balls are in the freezer, make the coating by combining the aforementioned coating ingredients (except chopped nuts) on the stove-top on low heat until all ingredients are incorporated then take off the heat and set aside. Place chopped nuts onto a large plate.
4. Remove the balls from the freezer then roll each ball into the chocolate coating, followed by rolling the chocolate coated ball into the chopped nuts and placing the ball onto a large plate lined with baking paper. Once this method is done, place the balls back into the freezer for another 10 minutes before eating! Enjoy!

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