Sun dried tomato and cashew nut pesto

Published on June 30, 2016 | Posted by Clare Garcia

Posted in: DF, N, S, SF, Uncategorized, V, WF

Delicious with just about anything, this is a grazing plate and BBQ’d burger’s best friend. But given our monsoon weather, maybe opt for the slathered over toasted sourdough, avocado and / or bacon option. The ‘clarted over courgetti’ (or pasta) variety makes a regular appearance on my instant healthy supper table. With jamón and cold meats; stirred through tomato dishes to give them, well… more. I’m sure my tips are superfluous, I doubt anyone’s a stranger to pesto. Add parmesan if you want but the flavour’s so good, it really isn’t necessary. This lasts for weeks, I make a big batch ensuring I’m never without.

INGREDIENTS

200g sun dried tomatoes
2 tbsp cashew nuts
4 tbsp olive oil – I use the oil from the tomato jar.
1 tsp dried red chillies. Or 1 tsp Kema Kulo if you have it.
1 clove garlic – optional.
Pinch sea or Himalayan pink salt
1/2 tsp turmeric – untold health benefits

METHOD

Add all ingredients to a blender, Magimix or Vitamix and blitz until you a have rough paste. Basically as you would pesto.

Store in the fridge in an airtight jar or container for as long as you would sun dried tomatoes. My guess would be you’ll eat it long before it goes off.

(Paleo) pumpkin seed and cranberry bircher

Published on May 31, 2016 | Posted by Clare Garcia

Posted in: Uncategorized

I’ve been a fan of traditional (oatie) bircher for many years, so initially only developed this lighter, crunchier paleo version for the sake a visiting friend. Given I sometimes find the classic recipe a little heavy and, dare I say it, potentially gloopy, I was keen to experiment. As it turns out, the fresh, tangy apple against nutty, popping seeds is pretty damn fine. And as a bi-product, we have another paleo breakfast.

Paleo pumpkin seed & cranberry bircher

INGREDIENTS

1 apple, grated
1 tbsp ground almonds
1 tbsp toasted pumpkin and sunflower seeds
1/2 dsp linseed / flax (much cheaper than chia!)
1 tbsp desiccated coconut
2 tbsp natural bio yoghurt
1 dsp dried cranberries

For Non Paleo / Oatie bircher, add:

2 tbsp porridge oats
1 tbsp yoghurt (additional to above)
2 tbsp cow’s, almond, coconut or rice milk

METHOD

Add ingredients in order listed above to a large bowl and mix thoroughly. Set aside for an hour for the flavours to develop fully. Stir and serve as is. Delicious and nut

This recipe keeps well in the fridge so I do a bigger batch, setting me up with Breakfasts-to-Go for a busy week.

Creamy superseed and coconut butter

Published on April 20, 2016 | Posted by Clare Garcia

Posted in: DF, N, S, SF, Uncategorized, V, WF

Relentlessly moreish, filling and self-righteously nutritious, almond butter has been one of my storehouse staples for many years. Slathered on toast, dolloped into smoothies or mainly, scooped from the jar pre or post training, yoga or surfing. This is the iPhone 6S to the 4, upgrade now. To retain the health benefits, I keep most of the ingredients raw, but toast 1/3 of the nuts and seeds for extra flavour.

Makes: A vat, you may want to halve measures

INGREDIENTS

400g almonds
200g sunflower seeds
150g pumpkin seeds
250g peanuts or cashews – both delicious, although peanuts are much cheaper.
3 tbsp coconut oil – in this recipe I use virgin / unheated for a stronger coconut flavour
Pinch sea or Himalayan pink salt

METHOD

In a 180 degree oven, lightly toast 1/2 the almonds and cashews until the edges start to brown with the centres remaining white when you bit in the middle. Approx. 6 mins.

Toasting gives a more intense nutty flavour. I like to keep some raw so as to maintain as many nutrients as possible, without compromise to flavour, but you can swap as you wish.

Using a Magimix or wide based blender:

This recipe couldn’t be easier: add all ingredients and combine.

After 1 min, stop and scrape down the sides.
If making a crunchy nut butter, remove 1/3 of the breadcrumb consistency nuts and set aside. If you like a smooth butter, there’s no need to do this.

Continue blending, scraping down the sides every minute or so, until the nuts release their own oils and the butter loosens – 6 mins upwards, depending on the power of your blender.
For crunchy, return the retained 1/3 of nuts to the finished nut butter at the end and combine lightly; be sure not to overblend or you´ll get a smooth butter.

Using a Vitamix or tall blender:

You’ll need to go more slowly and carefully so as not to clog and overheat the blades. Start with half the almonds and all of the oil (Vitamix seems to need liquid, annoyingly) and continue to add through the top hole as the nuts blend fully.

I go pretty slowly on a low number setting and scrape down the sides every 30 secs or so.

Your nut butter will keep in sealed jars for several weeks, although I imagine it will be long gone before then; this has passed the taste test with countless people, it’s seriously addictive.

Avocado with feta and soft boiled egg

Published on February 10, 2016 | Posted by Clare Garcia

Posted in: S, SF, Uncategorized, V, WF

This is one of those dishes you have in mind and are pleasantly surprised to find surpasses even your own vastly optimistic imagination. In fact, so pleased was I with the result, I ate double that of my brunch party. Developed for impatient post workout fitness holiday groupies, a faff-free recipe was imperative. I find swapping for soft boiled eggs over poached so much easier and just as tasty. I’ve written quantities for 1 but this equally feeds 2, depending on your level of avocado gluttony. If doing for larger groups, drop to 1/2 avo per person with a little extra.

Feeds 1

INGREDIENTS

2 eggs
1 avocado
25g feta
1 tbsp chopped coriander
1 dsp olive oil
Squeeze lime juice, 1/4 – 1/2 a lime
1/2 tsp Kema Kulo or 1/2 chopped chilli – optional

METHOD

Combine all ingredients in a bowl, mashing roughly with a fork – you want to keep chunks of avo and feta as opposed to creating a pulp. Delicious with toasted rye or spelt and topped with a soft boiled egg.

For perfect, fail-safe boiled eggs (see above pic) courtesy of yoga guru Stewart Heffernan:

Set water to boil in a pan. When lightly boiling, add eggs for 5 mins.

Remove and eat immediately. If serving to a group in the middle of the table, crack the top of each egg to stop cooking.

Banana, almond & cardamom pancakes

Published on February 8, 2016 | Posted by Clare Garcia

Posted in: DF, N, S, SF, Uncategorized, V, WF

These pancakes are seriously delicious and filling. Plus they’re easy. I’ve deliberately kept the prep (and dishes) to a minimum for a fuss free Shrove Tuesday pudding / supper, or Wednesday AM post Pancake Day breakfast. Almonds are packed with anti-oxidants, Vit E, fibre, magnesium and protein and are proven to reduce insulin and blood sugar levels after eating. As you’d expect, these little delights are also seductively, yet wholesomely, gluten, dairy and refined sugar-free, and a great option for all you paleo people out there.

Makes 8 – 10 pancakes. Feeds 2

INGREDIENTS

1 egg, whisked
1 banana, mashed
4 tbsp ground almonds
2 tbsp desiccated coconut – or sub for 1 tbsp almond
1 tsp baking powder
16 cardamom pods, seeds removed and crushed – optional
1 tbsp almond milk, sparkling water or water
1/2 dsp coconut oil

To serve

1 lemon
Creme fraiche, Coyo coconut yoghurt (I love this!) or greek yoghurt
Maple syrup

METHOD

Whisk eggs in bowl, add in banana and mash with fork. Add in remaining ingredients, apart from coconut oil and toppings, and stir. Set aside for a couple of minutes for the baking powder to activate.

Melt coconut oil in a frying pan and maintain a steady medium to low heat. Dollop in 1 dsp scoops of your pancake mix. Fry until browned, around 1 – 1 1/2 mins on the first side and 1 minute on the reverse.

Serve in a stack, alternating between a squeeze of lemon and yoghurt between each layer. Drizzle with (mineral rich!) maple syrup and eat. So good.

Tip

Cardamom’s a bit like Marmite so drop this if not to your taste, I love cardamom but don’t always include it. I find the easiest way to remove the seeds is to bash the pods in a pestle and mortar until the husks separate themselves and can be easily removed, allowing me to crush the seeds to a fine powder.

Click here for more info on Storehouse Seducer almonds.

The mug and plate in the picture are by South African potter, Wonki Ware. I hauled mine back in hand luggage (worth it!) but The Conran Shop has recently introduced a decent, and growing, range.

Porridge of fairytales

Published on January 20, 2016 | Posted by Clare Garcia

Posted in: DF, S, SF, Uncategorized, V, WF

Being a Scot (albeit a half Spanish one), I should probably apologise that this post is only now appearing on Wholesome Seduction; I was weaned on porridge. Literally. Although vocally apathetic as a child (what’s wrong with Frosties and Coco Pops?!), I grew to crave the creamy coziness of this breakfast… and / or supper (see aforementioned craving). Here are my simple steps, and added tricks, for creating porridge Goldilocks would be proud of. Englishers, take note: a pinch of salt is compulsory. As a rule, I prefer to err away from dogmatic recipes, but on this I stand firm.

Feeds: 1

INGREDIENTS

1 cup / part porridge oats (jumbo if poss)
2 cups / parts water
Good dash of cow’s milk, or sub for mylk or your choice
1 dsp ground almonds – optional but it makes for a thicker, creamier porridge
Pinch Himalayan pink or sea salt – non negotiable!

Toppings:

1 dsp dried cranberries
Knob of butter or coconut oil

METHOD

Soak the oats in the water and salt overnight if possible, or for 1/2 hr. Not a deal breaker but it helps in the creamy porridge stakes, and it’s quicker to cook on a cold winter morning.

Cook on a low heat (again = creamier), stirring intermittently until it starts to bubble and thicken. Stir through the milk and ground almonds until you reach the consistency you prefer – I like my porridge pretty thick.

Fold through cranberries if using, remove from the heat, cover and set aside for a couple of mins. Again, adding the creamy thickness.

Transfer to bowls and eat as is, or topped with your favourites: milk, banana, seeds, berries, tahini, yoghurt etc. My personal Go To: dried cranberries and knob of butter (kinda’ wish I hadn’t discovered this) or coconut oil.

Wooden spoon optional but it really does seem to taste better…

For the real deal, with a ridiculous Highland view, I’m yet to find better porridge than that of Mumma Garcia-Macintyre of Netherton Farm. She claims it’s the water / Aga / overconvoluted mix of oatmeal and porridge oats (I kept things simple!); either way, it rests on the stove every morning. If you’re ever in the Scottish Highlands…

Coconut & mushroom scrambled eggs

Published on May 17, 2015 | Posted by Clare Garcia

Posted in: DF, S, SF, V, WF

Crunchy yet creamy; seductive yet wholesome; filling yet bloat free; these are scrambled eggs as, I’d hazard a guess, you’ve never had them. I’m addicted. Knowing my appreciation for his native nut, and Wholesome Seduction, #ChefRaheem of Old Harbour Hotel in Kerala worked his magic on countless coconut incarnations for ‘Madam’. Every one created with health and healing in mind. Raheem’s an artist and doctor all in one. And my unfailing inspiration.

Feeds 1

INGREDIENTS

1 dsp coconut oil
2 eggs
Dash coconut (or cow’s) milk
Salt and black pepper – I like sea or Himalaya pink salt
½ carrot, grated
1 tbsp mushroom, or spinach. Or both.
1 tbsp desiccated coconut

Optional extras:

1 tbsp spinach, finely sliced
1 dsp cabbage, finely sliced – I like this for added crunch
¼ onion

METHOD

On a medium flame, set coconut oil to heat in a frying pan. Meanwhile whisk eggs with milk and salt. Set aside.

Sauté carrot and mushroom (+ any other optional extras) in the hot coconut oil for 1-2 mins – you want the veg to remain crunchy.

Add whisked eggs, stirring until cooked and fluffy. Add in most of the desiccated coconut, remove from the heat immediately and serve.

Top with the remaining coconut and a side of roasted tomato or toasted rye bread. I like Village Bakery for taste and because there’s no added yeast (yeast = bloat and lethargy for me).

Click here for why I fell in love with coconut oil and here for the best ones to buy .

Coconut iced coffee

Published on May 8, 2015 | Posted by Clare Garcia

Posted in: DF, Featured, S, SF, Uncategorized, V, WF

Apparently The Garcia’s can’t have a conversation without the subject of coffee making an appearance. Bad coffee being the cause of untold dismay, it seems. Iced coffee, however, can redeem many an ‘operator error’, tasting as robust and sweetly creamy as any passionately barista’d flat white. I’ve given measures for one glass but tend to make a batch for the fridge, topping up with coconut milk and ice for my morning wake up addiction. On a recent Indian holiday, I ‘encouraged’ friends at Old Harbour Hotel and Kashi Art Cafe to do the same; Kerala means Land of Coconuts after all. And a new menu fixture was born.

Feeds 1

INGREDIENTS

1-2 shots espresso, depending how strong you like your coffee
1 tsp raw honey – optional
1 cup coconut milk – you can also sub 1/3 for coconut water. Drop the honey if doing this.
Ice

METHOD

Make espresso and stir through honey until dissolved – otherwise it will sink to the bottom of your glass.

Drop in a few cubes of ice and shake or stir until coffee is cooled. Transfer to a glass, top with coconut milk and a couple more cubes of ice.

Rebel Kitchen have recently launched a take-away version that tastes almost identical, if a little sweeter. Perfect for a dairy and refined sugar-free caffeine kick on the go. I’ve done the chocolate mylk taste test with several friends and none can believe how good it tastes.

After a lifetime of a market saturated with nasty, additive and sugar laden Food-To-Go, it makes me very happy to see entrepreneurial guys like these popping up. Thank you Rebel Kitchen.

Kale, ricotta & chorizo rosti

Published on February 25, 2015 | Posted by Clare Garcia

Posted in: Featured, S, SF, Uncategorized, V, WF

Kicking off the long promised Kale-fest (briefly interrupted by Valentine’s and Pancake Day) with a crowd pleasing brunch. Yes, healthy comfort food does exist. This recipe’s hearty and indulgent, yet packed with antioxidants, Vitamins C, A and K and cholesterol lowering goodness. Hail the Kale!

Crispy and robust, kale’s a natural bed fellow for rosti. Poached egg and avocado are a match made in heaven with the smokey chorizo, and the chickpea flour make these a gluten-free option packed with goodness. Veggies, you can drop the chorizo – the lemon ricotta and smokey paprika are already bursting with flavour. I also love these as a light supper with hung yoghurt and chimichurri. Note: you just use enough coconut oil to keep the rosti from sticking, no deep frying!

Makes 14 fritters

INGREDIENTS

150g chickpea flour
½ tsp baking powder
½ tsp sea salt
½ tsp turmeric (for gut health)
1 good tsp smoked paprika
3 lemons, juice of all, zest of 1
150g curly kale
100g ricotta
80g chorizo – I like the thin ‘cooking chorizos’
150 ml water
1 tbsp coconut (or olive) oil, for frying

METHOD

Chop chorizo into mini pieces, approx. 1cm cubed. Pre-heat frying pan, drop in chorizo pieces and dry fry for a couple of minutes, or until crispy. Remove from the heat and set aside.

Mix ricotta with lemon zest and set aside. Sift flour, salt and spices into a large bowl. In stages, add juice of 2 lemons (retain the third for serving) and 150ml water. Beat into a thick batter, removing any lumps.

Add in the kale and mix with your hands – much quicker for breaking down the kale. You’ll also find the chunkier stalks pretty much pop out so you don’t need to painstakingly pick through removing them beforehand. I eat the smaller bits, Dolly (dog) eats the chunks. Really.

Heat a little coconut oil in a frying pan on a medium flame and dollop in 1 dsp of mix per fritter. You’ll need to press down lightly, ensuring there are no holes but don’t worry about a perfect edge; you’re going for rostis.

Fry for 2 mins on one side, or until reddish brown and 1 minute on the reverse. Don’t touch or move in between or they’ll mush as opposed to crisp.

Squeeze over the remaining lemon juice and eat right away. Ideal for instant suppers or snacks, you’re mix will keep in the fridge for up to a week.

Almond, orange & cranberry granola

Published on December 12, 2014 | Posted by Clare Garcia

Posted in: DF, N, S, SF, Uncategorized, V, WF

You can’t go wrong with granola, loved by all and packed with nutty goodness, this is wholesome seduction at it’s best. The ideal start to your day, oats famously provide slow release energy and fibre, while the nuts and seeds are packed with protein, vitamin E, Omega-3 and minerals, magnesium and phosphorus. Even the coconut oil not only adds creamy deliciousness, but does wonders for your skin, hair and digestion (more info on why I fell in love here). As if that’s not enough, this recipe contains no refined sugar and, I think, tastes even better for it. Crunchy nut, creamy coconut and juicy cranberries; the perfect boxing day breakfast?

INGREDIENTS

3 cups oats – I like 2 of rolled oats and 1 of rye or buckwheat flakes
1/2 cup pumpkin seeds
1/2 cup sunflower seeds
1/2 cup linseed
1/2 cup almonds
1/2 cup pecans
1 tbsp almond or sunflower oil
1 tbsp coconut oil – you can also sub for sunflower oil
2 tbsp agave, honey or maple syrup
3 tsp ground cinnamon
1 orange, juice and zest
1 cup flaked or desiccated coconut
1 cup dried cranberries (or raisins)

METHOD

Pre-heat oven to 180C. Warm coconut oil in a small pan until it becomes runny, then add in all wet ingredients: honey, agave, oils, cinnamon and orange juice plus zest.

In a bowl, mix remaining ingredients except for the coconut and cranberries. Stir in the syrupy oil and transfer to two baking trays, flattening out your mix to a 1 inch flapjack approx.

Cook for 25 – 30 mins, stirring a couple of times so the top doesn’t burn. Add in the coconut flakes around 10 mins before the end.

Remove from the oven and leave to cool for 5 mins before breaking up. You should have chunks of crispy, flapjack granola. Store in an airtight jar or container.

In winter I love this with Coyo yoghurt or Rude Health almond milk and a green shake. You can’t beat the tangy berry, crunchy granola and creamy yoghurt combo in summer, when fruit’s at it’s best.

Follow with my Mushrooms with poached egg & spicy sesame for a long, lazy brunch.