Bacalao ceviche (Punheta de bacalhau)

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

In honour of this weekend’s Lisbon trip, I thought it fitting to share a Portuguese salt cod ceviche classic. I claim no credit, this one comes direct from a local, my Lisboa love. Or more specifically, his mother; it’s the real deal. Super easy, tasty and healthy, it’s a busy food lover’s dream. And yes, it also ticks the paleo, clean eating, fit-fooder boxes. Thank you Portugal.

Easy Portuguese bacalao ceviche

Feeds: 4

INGREDIENTS

6 tbsp bacalao (salt cod), tuna or normal cod.
2 tomatoes
1 white medium – large onion, depending on your preference
1 green pepper or half red, half green (red adds a sweeter flavour)
1/2 cucumber
2 cloves of garlic
4 tbsp olive oil
3 tbsp cider vinegar
Good grind black pepper

METHOD

Rinse bacalao in cold water, squeezing out with your hands (really) at the end. If using normal cod, simply chop and add salt at the end.

Chop all veg finely into 1-2 cm pieces and mix with bacalhau, oil, vinegar and pepper. Add in salt at this point if using cod as opposed to bacalhau.

You can eat right away but the flavours are best when left to develop for 15 – 20 mins or even overnight; perfect tupperware or advance prep supper fodder!

Delicious with a crusty white sourdough to dip into the juice.

The cooks, Wholesome Seduction

FYI: The literal (and more polite) translation for Punheta de bacalhau is ‘Tossed’ (ahem) salt cod. I kid you not.

 

(Paleo) pumpkin seed and cranberry bircher

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

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

Making-bircher

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

Avocado with feta and soft boiled egg

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.

Avo,-feta-&-egg

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.

 

Porridge of fairytales

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.

Porridge

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…

 

Cauliflower & truffle pureé

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

It’s almost wrong how faff-free yet tasty this is. I’m not sure there’s an easier tap dancing addition to the Christmas feast; the perfect last minute option for those who err towards party participation over planning. And for the complex carb fascists and paleo people out there, you can still have your mash and eat it.

Cauliflower-&-truffle-puree

Feeds 4 – 6

INGREDIENTS

1/2 cauliflower, steamed.
1/2 cup milk of your choice – cow’s, coconut, soya. Or water from steaming.
3 tbsp olive oil
25g (good) Grana Padano or parmesan
1 dsp / drizzle white truffle oil
Pinch sea or Himalayan pink salt and black pepper

METHOD

Steam cauliflower for 10 mins, or until soft but retaining a bite. Puree all ingredients until super smooth with a blender or Vitamix. Re-heat when you’re ready to eat.

That’s it. Happy Christmas!

Tip: 50/50 turnip and cauliflower’s also delicious.

Maple roasted roots with Stilton & walnuts

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

Loaded with winter goodness, this is a crowd pleaser for carnivore and vegetarian guests alike. Served at room temperature, it has a particularly special place in my heart for allowing me to prep in advance so I can focus my efforts on the perfect mulled wine. I’ve done a mix of veggies here, but you can equally double up on sweet potatoes and drop all other roots. I’ve opted for an orange dressing with stilton and walnuts for a nod to the festive season, but feel free to sub for your favourites.

Maple-roasted-roots

Feeds 6 as side

INGREDIENTS

3 sweet potatoes
4 medium sized carrots
4 beetroot
1 tbsp coconut oil
1 tsp smoked paprika
1/2 tsp turmeric (for anti-bacterial gut health)
Pinch sea or Himalayan pink salt
70g stilton or blue cheese
Fistful / 50g walnuts, lightly dry toasted in a pan or oven – a couple of mins
1 tbsp dried cranberries

Dressing

Juice of 1/2 orange
Juice of 1/2 lemon
1 tbsp olive oil
1 tbsp maple syrup
Himalayan pink or sea salt and black pepper
1 tsp crushed, dried chillies – optional

METHOD

Pre-heat oven to 200C. Slice carrots and sweet potatoes lengthways into wedges and beetroot into quarters. Line, skin side down onto a baking tray and roast for approx. 35 mins, gently turning the veg a couple of times throughout. You’re aiming for crispy wedges; soft in the centre with slightly charred edges.

Roast-veg-prep

Set aside the veg to cool slightly – you don’t want them to turn to mush by adding the citrus and olive oil too quickly. Mix the dressing ingredients.

In a large bowl gently combine the dressing with the veg (I use my hands). At this stage, you can set aside in the fridge for the flavours to develop.

When ready to eat / prep, transfer veg to a large platter, layering with the cheese, cranberries and nuts. Topping with parsley also adds colour and freshness.

Serve as a main for vegetarians and / or alongside your turkey or meat of choice.

Raw chocolate & Cointreau mousse

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

No refined sugar options seem to be the latest health trend consuming the nation, so what to do at Christmas? Super creamy and chocolate rich, this is seriously delicious; your taste buds will feel in no way cheated – I can’t quite stress this enough! Thanks to the lack of nasties and abundance of good stuff (vitamins, minerals, unsat fats etc), it won’t leave you in a food coma or relentlessly scrambling for the Quality Street bucket. It also takes 10 mins to make, tops. Although not obligatory, the addition of Cointreau comes highly recommended.

Raw-chocolate-&-cointreau-mousse

Feeds: 6 – 8

INGREDIENTS

2 avocados
2 tbsp cacao powder
4 tbsp / 100g cashew nuts
2 tbsp maple syrup
1 tbsp coconut oil
2 tsp vanilla extract
300ml water
1 tbsp Cointreau or juice and zest of 1/2 orange

METHOD

Blitz all ingredients in a blender or Vitamix until smooth and creamy. Transfer to small glasses or bowls and set aside in the fridge until you’re ready to eat. Beware, it’s pretty rich; chocolate shots are probably the way to go…

Easiest Christmas ever. Ho ho ho.

Coconut & cumin mung bean thoran

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

Mung beans can have a bad rep, often associated with flower-powering, free-loving, sixties stoners. This is a little unfair, I feel. When cooked, mung beans are as versatile as a toddlers bowl of penne pasta, with enough bite to woo the most discerning Italian. They’re also insanely good for our digestion. In fact, this thoran (a traditional recipe wouldn’t have garlic) was developed specifically for my lethargic Indian stomach by Keralan (medicinal) chef, Raheem – Delhi belly’s just one Indian holiday affliction apparently. Packed with cleansing and anti-bloat ingredients, this is my go-to skinny stomach smoother. It’s also a supper club and yoga holiday favourite; I’m yet to feed it to anyone who doesn’t go back for seconds, hence blogging it here.

mung-bean-thoran

Feeds 4 – 6

Ingredients

200g mung beans
2 tbsp coconut oil
4 tsp mustard seeds
4 tsp cumin seeds
2 red onions, chopped
4 – 6 cloves garlic, chopped, depending on your taste
100g spinach, chopped
6 tbsp desiccated coconut
½ tsp turmeric
Salt to taste, I like Himalayan pink or sea salt

Method

Soak mung beans overnight. When ready to cook, set to boil until tender yet still with a bite. Add salt when water comes to boil, not before. Set aside.

In heated coconut oil, fry mustard seeds over a medium heat until begin to pop. Follow with cumin, garlic and onion, turn up the heat and sauté until onions turn translucent and start to brown.

Tip in desiccated coconut, followed by mung beans and turmeric. Fold through spinach, cook for a couple of mins and serve. I like this as a light supper or lunch, just as it is, or alongside other salads or my Prawn, coconut & tamarind curry.

Tip: It’s said that turmeric loses it’s medicinal powers (anti-bacterial) when burnt or overcooked, always add at the end of a recipe.

 

Cacao nut energy bites

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

Another relentlessly popular snack worthy of a re-post. Packed with nothing but (seriously) good stuff, these were a crowd pleaser at a recent Lululemon event and an energy staple on my Tarifa Yoga Holidays. They’re even a winner at parties, in fact, energy bites are fast becoming the new chocolate brownie of cafes. Nutritionist colleague, Kate’s added her recipe to our Gather & Gather meetings and snack range. So much more productive than a sugar or crisp crash and burn ‘pick me up’. This is my version.

Energy-balls

I’m not a huge fan of overly ‘datey’ flavours so have given options for (wholesomely seductive) maple syrup and added a pinch of sea salt for a healthy take on salted caramels. Think: protein, fibre, antioxidants, no refined sugar, raw, coconut oil, dairy and gluten free etc etc. I’ve used cup measures to save scale faffing; they really are very easy.

Makes 15 balls or 20+ bites

INGREDIENTS

1 cup (6 tbsp) pumpkin & sunflower seeds
1 dsp linseed and / or chia, split 50/50
1.5 tbsp cacao powder
1 tbsp almonds or almond butter
2 tbsp maple syrup or 3/4 cup pitted dates, I find most people prefer maple syrup
2 tbsp dried cranberries – adds a tart sweetness… that’s not datey :)
1.5 tbsp coconut oil
2 tsp maca (for added energy) – optional
Pinch Himalayan or sea salt
1 dsp desiccated coconut for coating – if making into balls

METHOD

Blitz seeds (including linseed / chia) and almonds until they resemble chunky breadcrumbs – around 30 secs. If using almond butter, add this with other ingredients after whizzing seeds. Sorry Vitamix, but I find Magimix infinitely more efficient on drier recipes.

Making-energy-balls

Add remaining ingredients and mix for a couple of mins until you have a sticky dough. Roll into pieces smaller than a golf ball and coat in the desiccated coconut set aside earlier.

Or for ease, you can press into a tray and slice into squares after chilling. Either way, put straight to the fridge to retain the shape.

They keep for a while so I make double quantities and store for pudding or as a snack to tide me through exercise. Indulgence doesn’t get more virtuous.

 

Cranberry & lemon amoretti

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

Thanks to your calls to action post my supper clubs, fitness events and yoga holidays, this superhero stars again. Almost 2 years after I first shared the recipe, it really is a good one. True Wholesome Seduction: a super tasty snack that’s healthy, low carb and protein packed. These mini morsels are even vegan, dairy, gluten and refined sugar free and still somehow taste of un-compromised indulgence. Ideal for pre / post exercise; a (very buff) friend now keeps them at the ready for his relentless triathlon training hunger. Groan! If iron man fitness doesn’t float your boat, they’re perfect with coffee.

Cranberry-&-lemon-amaretti

Makes 10 – 12 amoretti.

INGREDIENTS

200g ground almonds, bought or home made (skin off almonds)
zest of one lemon
20g / 1 tbsp dried cranberries, rough chopped
2 medium egg whites
2 dsp maple syrup, raw honey or agave

METHOD

Pre-heat oven to 150C. Mix almonds, lemon zest, almond extract and cranberries and set aside.

Lemon-zest-amaretti

Whisk together egg whites, agave and honey until you get soft peaks. Fold in almond mix. You should have a sticky dough.

Cranberry-amaretti-dough

Break off chunks and roll into pieces slightly smaller than a golf ball. Coat with icing sugar (optional) and place on greaseproof lined baking tray.

Cranberry-&-lemon-amaretti-dough-balls

Bake for 12 – 14 mins until lightly browned on top. With a knife, unstick the bottom and transfer to a cooling rack.

Cool before eating and store in an airtight container.