Herbed Lemon & Cauliflower Salad with Dukkah Salmon & Pomegranate

One semester left of university then I’m a degree-qualified nutritionist. To say three years have flown by would be a gross understatement, but ultimately I feel quite ready for the next chapter. Generally by the end of the year, when exams and assignments are done, I divert all my energy towards other projects for a few weeks. After three years though, with a bank of built-up burnout, my energies were diverted away from food, creativity and the internet in order to recharge myself. This meant more tennis work, music, TV shows (Stranger Things anyone?), spending time with friends, and a LOT of beach runs. Being far from the bustling city also helped. I’m almost back to my usual self, in time for summer.

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The beautiful weather we have been experiencing in Melbourne as of recently and my love of café culture inspired this recipe. After having the core ideas of this recipe written in my notebook for a while, only now did I have the inspiration and patience to fine-tune it, take the photos and attempt to write up a little introduction – which has clearly turned out to be a reflection. Nevertheless, this is one of my favourite salads. If you’re anything like me, citrus is really exciting. Lemon zest and juice in everything is my preference, with a heavy hand of herbs and a sprinkling of toasted hazelnuts. I’m not just trying to be trendy with the inclusion of pomegranate arils, although I can appreciate the reference, they truly add a delicious sweetness and texture that make this unique. A simple, fresh spring or summer night dinner with possibly the shortest ingredient list written by myself yet. Yes, I’m working on this one. Enjoy!

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Herbed Lemon & Cauliflower Salad with Dukkah Salmon & Pomegranate

Serves 4

  • 1 juicy lemon
  • 2 Tablespoons dukkah (I used a lemon & herb variety)
  • 4 salmon fillets
  • 1 Tablespoon olive oil
  • 1 shallot, sliced
  • 2 garlic cloves, minced
  • 1 head of cauliflower, approx. 500g
  • 20g fresh dill, finely chopped
  • 20g fresh chives, finely chopped
  • 1 pomegranate, deseeded and arils set aside (Google this if unsure, I use the water method)
  • 60g whole hazelnuts
  • pink salt & pepper

 

Preheat the oven to 180°C. In a small bowl, mix 2 Tablespoons of the lemon juice with 2 Tablespoons of the dukkah to make a paste. Depending on the surface area of your salmon, you may need more. Spread the paste over the top of the salmon fillets and place in the oven for 20 minutes or until golden and cooked through.

Meanwhile, using a box grater with medium-size holes, grate the cauliflower to resemble rice. Alternatively, you can use a food processor and process until finely chopped. Using a microplane grater, zest the lemon and then juice it, reserving these separately for the time being. Heat the olive oil in a large frying pan over medium heat. Sauté the sliced shallot and garlic for 5 – 8 minutes until softened and translucent.

Add the cauliflower ‘rice’ to the pan and give this a mix. Leave this for 10 minutes to heat and soften the cauliflower, mixing occasionally so that it doesn’t stick. After 10 minutes, take off the heat and add to a large bowl along with 2 Tablespoons of lemon juice, the lemon zest, pink salt and pepper to taste. Leave to cool a little.

Meanwhile, add the hazelnuts to the frying pan and toast for 3 – 5 minutes, shaking occasionally, until browned but not burnt. Give them a little chop, or halve them and reserve as topping. Add the pomegranate seeds, chopped dill and chives to the salad bowl and give it a mix.

Plate up by adding a serving of salad, a fillet of salmon and toasted hazelnuts on top. Add extra pomegranate seeds, dill and chives if you have leftovers.

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Asparagus, Green Bean & Lime Spring Soup

Some people love green smoothies, some find solace in kale. I can’t remember the last time I had a smoothie let alone a green one, and I prefer rocket (arugula) over kale. Health and food trends come and go just like fashion trends, therefore I stopped paying attention long ago and feed my body what it likes and definitely enjoys. By all means if you love them, enjoy them with all your heart. The key here is to remember that food is nourishment, but it is also pleasure and memories.

Cue soups (and dark chocolate). I know, I know, it’s getting a bit ridiculous with this being the 3rd soup amongst a very short list of ‘main meal’ recipes on So Matcha To Love. Call it genetics, but ‘soup love’ runs deep.

July this year I went up to the Padina Plateau, in the Bucegi Mountains of Romania with my cousin and his girlfriend. After a day of hiking and fresh mountain air, we returned to Sinaia, a fairytale-like town and mountain resort of my childhood, with an intense hunger and one simple goal in mind. An extraordinary soup.

My cousin had this place in mind and would not budge, he insisted their beef soup is worth it. I honestly would have been happy with anything, my stomach is easily appeased after exercise. Less connoisseur than usual. We sat down. We perused the menu but we knew what we were getting, so the waitresses response that she had sold out was less than desirable but I could get anything else off the menu, right?

Wrong. He was so passionate about this soup, much to even my discontent, that we visited several restaurants until we landed on one that hadn’t sold out of this mystical soup. Boy, was it delicious. That night we devoured soup, freshly baked bread, and I had a side of goat’s cheese as per usual. Here is a snap I took at the table that night that really captures the atmosphere – Traditional Romanian.

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I’ve since come to realise Australians are less passionate about soup than we are, and that’s totally okay as well. As spring is now in full swing ‘Down Under’, I’ve created this simple soup of fresh spring produce like asparagus and green beans, with a few delicious twists in the form of chilli flakes, fennel seeds, and lime. I served it with a perfect poached egg per bowl (quick instructions below), crumbled goat’s feta and a side of buttered rye sourdough toast. I imagine peas, zucchini (courgette), leeks, spring onions, chives, sugar snap peas or anything green would be great additions. Fresh, delicate, comforting yet not in the absence of an element of surprise, this soup highlights everything that’s important to me when it comes to enjoying my meals. Furthermore, it brings up beautiful memories like that night up in the mountains. Poftă bună!

Asparagus, Green Bean & Lime Spring Soup

Serves 4

  • 2 Tablespoons olive oil or butter
  • 1 onion, diced
  • 4 garlic cloves, crushed
  • ½ teaspoon red chilli flakes
  • 1 Tablespoon fennel seeds
  • sea salt
  • 350g green beans, trimmed and chopped into bite-sized pieces
  • 1 bunch asparagus, ‘woody’ root ends snapped off (just bend until it snaps – magic), chopped into bite-sized pieces and halved lengthways
  • parmesan / pecorino cheese rind (optional but delicious)
  • 1 lime, zested and juiced (or lemon if preferred)
  • 1.25 L / 5 cups of water (or stock if you have on hand)
  • 1 x 400g tin lentils, drained (I used the brown ones)
  • 20g coriander or parsley, leaves picked and set aside
  • 2 Tablespoons capers
  • sea salt and black pepper
  • poached egg, wild rice, goat’s feta, to serve
  • buttered rye sourdough, to serve

Heat the olive oil/butter in a large pot over medium heat, add the onion, garlic, chilli flakes, fennel and sea salt. Sauté for 5 – 8 minutes or until the onion is soft and translucent.

Add the green beans, asparagus and lime zest, and give this a stir – cook for a further 3 minutes. Now add the water/stock, parmesan rind (if using) and bring to the boil. Simmer for a further 5 minutes, we do not want to boil the crisp vegetables for too long – they should be perfectly tender. Add the lentils, capers, lime juice, coriander/parsley leaves and take off the heat. Season with salt and pepper.

Ladle the soup into bowls (with a base of wild rice if preferred), and serve with crumbled goat’s feta, rye toast and a perfectly poached egg. Plus extra pepper is always nice.

Notes: you can always substitute ingredients with what you have on hand or easily obtained. For example tinned white or cannellini beans can be substituted for the lentils.

 

Quick Poached Egg

In a small saucepan, bring a lot of water to the boil. Add a big splash of apple cider vinegar (or any other vinegar) to the pan and decrease heat until it’s a simmer. This is crucial as we do not want the egg to break apart by a violent boil. Crack the egg in a little cup and lower smoothly into the water in one motion. For a semi-runny yolk I find 3 minutes to be a good guide. Remove from the water with a slotted spoon and place on a tea/paper towel to soak up the excess water. Then use to top your soup, toast or salad.

Sumac & Orange Spiced Pumpkin Wedges

I recently shared this easy and inexpensive one-pan dinner side on my instagram and thought they were too delicious not to add to the blog. Now that uni is nearly done for the year I can’t wait for summer, beach, tennis and I’m hoping to devote more time to simple recipes that are totally dinner party worthy as well.

Disclaimer: if you are a pumpkin lover, you may devour a whole tray before they make it to the platter. If you despise pumpkin, will you allow me to change your mind with these zesty, delicious bites?

I’ve been expanding my recipe repertoire and experimenting with flavours and cuisines previously untouched by me, documenting everything I’ve loved in my many notebooks. I have also been cooking recipes like a madwoman from books and online columns by my culinary crush, Yotam Ottolenghi, which is where the inspiration for these wedges came. I even brought one of his cookbooks with me to my recent skiing trip because I read cookbooks in bed, like narratives, soaking in the stories, flavours as well as cultural influences that seep through the pages. I’m not a dag, I just really love books.

I adore Mediterranean and Middle Eastern influenced meals, hence the addition of spices and zests that some may not be used to. Orange zest/peel and sumac bring out a surprising zesty flavour in the pumpkin whilst cinnamon just oozes the comfort and warmth only roasted root vegetables bring. When zesting the orange, do not zest the pith as this is bitter – stick to the deep orange peel. Sumac is a versatile spice, so if you do buy a mini jar to make this recipe, do not restrict yourself to roasted vegetables. It works beautifully in soups, stews, salad dressings and even on eggs and toast.

I imagine these would work equally well with sweet potato but am yet to depart from my foolproof method just yet. Ottolenghi often serves his roasted roots with yoghurt and herb oil or pesto which is what I’ve done in the pictures. If you’re lucky enough to have some dukkah and pomegranate arils, a sprinkle of those on top before serving would look beautiful. Goat’s feta or ricotta and parsley would be equally delicious. I served these alongside some organic grass fed sausages, rocket, tomatoes and kalamata olives. I’m sure any other protein would suit or falafels and lentils for vegetarians.

Sumac & Orange Spiced Pumpkin Wedges

Makes 2 trays full of wedges / 1 platter

  • 1 kg Kent/Jap pumpkin, with skin
  • 2 Tablespoons extra-virgin olive oil
  • 1 teaspoon ground cinnamon
  • ½ teaspoon sumac
  • 1 orange, zested (an excuse to eat the inside whilst you prep)
  • 1 teaspoon sea salt flakes
  • black pepper
  • sesame & pumpkin seeds, yoghurt, pesto, hummus, herb oil, goat’s feta, parsley, to serve

Preheat the oven to 220°C.

Deseed and chop the pumpkin into large, thumb-sized wedges. Keep the skin on if you like, I do. Place in a large bowl and add the olive oil, spices, salt and a few good grinds of pepper. Toss to evenly cover the pumpkins in this mix.

Spread out the wedges on two lined baking trays, ensuring there is space between them so they get a little crispy at the edges and not soggy.

Roast for 25 – 30 minutes until soft, nicely golden and caramelised. Leave to cool. Arrange in a platter with the toppings and devour!

The Breakfast Pancake

* Previously published May 2016, hence the edits.

I couldn’t wait to share this amazing meal with you guys. So many of my friends have been asking for the recipe and I’ve since jazzed it up so I’m getting deliciousness, greens and protein for my very first meal of the day (usually at 6 am), all necessities for me to survive through my 8 am class or through a morning workout. (Edit: luckily I don’t have to wake up this early for class anymore and greens don’t always feature, woops!) I’ve really been craving savoury breakfasts this year and this almost always includes avocado. I’ve streamlined the process so much that it takes 5 minutes to prepare this! It’s been my go-to breakfast/lunch/dinner and I really hope you give it a try and make pancakes a weekday fare as well. No need to stack them, pour the whole batter in your pan and enjoy it all to yourself. (Edit: I still make and love this, over a year later.)

Hello Popeye!
Drizzling lemon or lime on your greens and salads like I have done in this recipe increases the bioavailability of nutrients like iron. Hand me the spinach! Buckwheat’s protein profile is quite impressive, boasting 8 essential amino acids including lysine. Buckwheat has got a really lovely, nutty taste which I absolutely adore so do give it a try, most supermakets now sell buckwheat so it’s not like I’m sending you off in search of a SCOBY! This recipe is adapted from Jessica Cox (wonderful source of recipes and nutrition).

Sweet version of the pancake, leave out the herbs and zucchini.

The Buckwheat Breakfast Pancake

Serves 1

  • 3 tablespoons buckwheat flour
  • ¼ teaspoon baking soda (stick to this, don’t put too much or it will taste like baking soda – speaking from experience)
  • 1 egg
  • milk of choice
  • a handful of grated zucchini (I keep a bag of grated zucchini in the fridge and use within a day)
  • 1 teaspoon apple cider vinegar/lemon juice (to activate the baking soda)
  • Optional:
    – adding honey, maple syrup etc. will make the batter a little sweeter
    – add 1 minced garlic clove
    – add ¼ cup finely chopped herbs of choice (mint, parsley, coriander, watercress, spring onions etc.)

The Green Goddess (aka my favourite) topping combo:

  • ½ avocado, mashed
  • small handful of pepitas (pumpkin seeds) & chia seeds
  • squeeze of lemon
  • herb salt (like Herbamare), sea salt or Himalayan pink salt & pepper
  • big handful of greens (I adore rocket/arugula on this)
  • drizzle of extra virgin olive oil (if you’re in Australia, Cobram Estate has this amazing lemon-infused EVOO which I prefer on this)

Method:

  1. Mix the flour and baking soda in a small bowl. Add lemon juice/apple cider vinegar in and crack egg into the bowl.
  2. Mix it all again with a fork or spoon, breaking the yolk.
  3. Add enough milk, start with 4 tablespoons and build up, to bring to a cake-batter consistency. Not too thin but still scoop-able. Make sure there are minimal lumps in the batter.
  4. Add a handful of grated zucchini, garlic and herbs if using, and mix through the batter. If more milk is needed, add now.
  5. Heat a frying pan on medium heat. Add a little coconut oil/olive oil/organic butter (about 1 teaspoon), and pour the whole batter onto the pan. Spread the batter out with the back of a spoon to cover the pan.
  6. Watch for a substantial amount of bubbles to appear on the surface, this takes around a minute or two for me. Flip! Check after another minute that the bottom has cooked through and then transfer to your plate.
  7. Add your toppings: mashed avocado, pepitas, squeeze of lemon all over, salt & pepper, and a big handful of chosen greens. Drizzle with extra virgin olive oil. Enjoy!

Topping ideas:

  • hummus, dukkah/seeds (pepitas, fennel seeds), lemon, olives, rocket, pomegranate
  • tahini, herb salt/sea salt, parmesan/Parmigiano-Reggiano cheese
  • avocado, sardines, sliced radish, parsley, chilli flakes
  • tahini, lemon, poppy seeds, ricotta, drizzle of raw honey
  • organic butter & avocado
  • chicken liver pâté, capers, parsley
  • tzatziki, cucumber, mint
  • cream cheese, tuna, onion/spring onion, lemon
  • hummus, tomato slices, balsamic vinegar, pepitas
  • fried, scrambled or poached egg
  • mint, pea and feta smash
  • pesto, mozzarella/haloumi/labneh/feta, roast tomato & capsicum, lemon zest, extra virgin olive oil, rocket/arugula
  • almond butter, strawberries
  • almond butter, berry chia jam, coconut shreds, chopped dark chocolate

What are your favourite topping combinations?

Du Puy Lentil Dhal

By now you have probably noticed my adoration for soups, stews, curries and dhal’s runs deep and this blog will no doubt showcase this. The lentil is a staple in my diet. This is partly due to my personal constitution; I tend to gravitate towards ‘warming’ foods, only easing off slightly in the 30 degree Celsius and above summer weather down here in Australia. Whether blended into a sweet potato and carrot soup or left whole as done here to appreciate it’s flavour, lentils are incredibly versatile, inexpensive and an amazing source of plant-based protein. This dhal is perfect to serve at a dinner party, served alongside bowls of toppings that each guest can customise to their desires.

One of my goals and something I’m absolutely passionate about is breaking the barrier between plant-based foods and the current perception that they cannot be satiating, delicious or easy to prepare. As always there will never be any judgement over one’s eating style on my blog and I only hope that my project (So Matcha To Love) brings to light all the amazing foods we can enjoy rather than banish whole food groups. I’ve become more conscious of my role as a nutritionist and a big sister, that reducing foods to its composites rather than embracing food in its entirety is a recipe for disaster, especially in a society where there is always a new fad, trend or diet. Therefore, as ironic as it may be as I’m always highlighting star constituents of ingredients, I want to take this space to highlight that eating wholefoods as well as treating yourself with balance is way more peaceful than worrying about every little morsel. Food provides us with nourishment, strength, rituals, experiences and memories.

The specific memory this dhal/soup brings me is my Saturday night swims at the Sea Baths followed by hydrotherapy. We frequent the organic health food store and cafe after, which serves this amazing split pea, chickpea and coconut curry (I always choose a side of kale & carrot slaw, kimchi, dukkah and scrambled tofu – magical combo). I wanted to recreate dhal but under my own terms, including beta-carotene rich sweet potato and oven-roasted capsicum…cue love-heart eyes emoji. This soup is inspired by so many cultures, a fusion of sorts. My secret, and totally not a traditional inclusion, are dried porcini mushrooms. They’re quite easy to find in Australia so if you can get your hands on them, this will change your dhal experience, bringing out that elusive umami flavour. But don’t overdo it, these little guys are powerful. If you can’t find them, do not let this deter you from making this soup.

The Beautiful, Humble Lentil
High in soluble fibre, plant-based protein and phytonutrients, the lentil boasts an impressive nutritional profile. Several studies, referenced below, have explored the cholesterol-lowering effect of viscous fibres such as lentils. They decrease both serum total and serum LDL cholesterol, stabilise blood sugar through their high fibre content, and contain significant amounts of folate and magnesium. Despite being moderately high in iron, the jury is out regarding their level of phytic acid, with sources claiming they may inhibit non-haeme iron absorption whilst another source claims that lentils are very low in phytic acid. Despite this, soaking the lentils as I have done in this recipe will help, even slightly to remove phytic acid. The addition of vitamin C in the form of citrus (lemon), vegetables and a variety of toppings (see below) will also aid absorption of non-haeme iron significantly.

Du Puy lentils are also called French lentils in Australia and have a dark green colour. I have used them in the dhal as opposed to red lentils as they hold their shape and bite much better than red lentils. I highly recommend soaking your lentils for a few hours or overnight to improve digestibility as well as shorten cooking time. I’ve served this dhal alongside Zeally Bay Seed & Sprout organic sourdough bread that I buy (made in Torquay) spread with genmai miso paste and avocado – a match made in heaven. I really love quality sourdough.

Du Puy Lentil Dhal with oven-roasted capsicum & sweet potato

Serves 6, soak the lentils for a few hours (see below)

**Note:
– If you cannot find dried porcini mushrooms, omit them and just add an extra cup (250ml) of water when adding the stock.
– This feeds a lot of mouths, halve the ingredients or you will have leftovers if you aren’t feeding a lot of people. 😉

Ingredients:

  • 1 ½ cups Du Puy/French lentils (300g), dried
  • 20g dried porcini mushrooms + 1 cup hot water (250ml)
  • 1 red capsicum/bell pepper (approx. 300g), diced
  • 1 sweet potato (approx. 350g), cubed
  • 2 Tablespoons extra-virgin olive oil
  • 1 brown onion, diced
  • 3 garlic cloves, minced
  • 1 red chilli, seeds discarded and diced
  • ½ teaspoon ground cumin
  • 2 tomatoes, diced
  • 1L vegetable stock
  • 2 bay leaves
  • 1 lemon
  • sea salt and pepper to taste
  • alfalfa sprouts, to serve
  • watercress, to serve
  • olive oil, to drizzle

The night before or the day you plan to make the recipe, begin by rinsing 1 ½ cups (300g) of Du Puy/French lentils in a colander and place in a bowl. Cover with enough water to cover the lentils and some more to account for the fact that they’ll absorb some water. Leave on the kitchen counter overnight or for a few hours.

Drain the water and rinse the lentils. Set aside the drained lentils in a bowl. Place the dried porcini in another bowl and pour 1 cup of hot water over them, and let them soak for 20 minutes – they should be soft. Remove the mushrooms from the liquid, trying to squeeze any excess liquid out of the mushrooms and chop them. Set the chopped mushrooms aside as well as reserving the liquid/mushie stock as I like to call it.

Preheat the oven to 180°C. Place the diced sweet potato and red capsicum on a lined baking tray, drizzle with about a tablespoon olive oil, sprinkle with salt and pepper and place in the oven for 30-35 minutes until the sweet potato is tender.

Meanwhile, heat a tablespoon of olive oil in a pot over medium heat, add the diced onion, red chilli, minced garlic, chopped porcini mushrooms and cumin. Sauté for 5 minutes or until the onion is soft and translucent. If it starts to stick, add a little water. Add the diced tomatoes and drained lentils to the pot and give this a stir. Add the vegetable stock, reserved mushroom liquid and bay leaves – stir again. Bring to the boil.

Once boiling, reduce heat to a simmer. Simmer partially covered, until the lentils are tender, about 30 minutes. You don’t want mushy lentils for this dhal. Turn the heat off and take out the bay leaves. Take your veggies out of the oven and tip them into the dhal, including the olive oil and veggie juices. Zest the lemon peel of one whole lemon (using a microplane grater/zester) ensuring that you only take off the yellow skin, not the white pith. Cut the lemon in half and juice both halves, adding the juice and zest into the soup. Give this another big stir and season to taste.

Serve hot, garnished with alfalfa sprouts, watercress, sesame seeds, fresh cucumber & red capsicum, a little lemon zest, and sliced chilli/chilli flakes if you like it hot. See below for more serving options. As this soup sits it may thicken so you may need to add more water if there are leftovers the next day. The flavour definitely develops, making the dhal tastier the next day. Enjoy!

 

More serving options:

  • spring onions, fresh red capsicum, pomegranates, brown rice, wild rice, quinoa, chilli flakes, dukkah, sesame seeds, pepitas, fresh tomatoes, cucumber, steamed cauliflower, rocket, chopped parsley/coriander, lemon/lime juice, jalapenos, tofu, tempeh, feta, yoghurt, nutritional yeast, sourdough bread…

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References:

  • Britton, S. (2015). My new roots. London: Pan Macmillan.
  • Karakoy, T., Erdem, H., Baloch, F. S., Toklu, F., Eker, S., Kilian, B., & Ozkan, H. (2012). Diversity of macro- and micronutrients in the seeds of lentil landraces. Scientific World Journal. doi:10.1100/2012/710412
    – Click here for article.
  • Linus Pauling Institute. (2012). Fiber. Retrieved August 19, 2017, from http://lpi.oregonstate.edu/mic/other-nutrients/fiber
  • Linus Pauling Institute. (2016). Iron. Retrieved August 19, 2017, from http://lpi.oregonstate.edu/mic/minerals/iron
  • Migliozzi, M., Thavarajah, D., Thavarajah, P., & Smith, P. (2015). Lentil and kale: Complementary nutrient-rich whole food sources to combat micronutrient and calorie malnutrition. Nutrients, 7, 9285-9298. doi:10.3390/nu7115471
    – Click here for the pdf.
  • The World’s Healthiest Foods. (n.d.). Lentils. Retrieved August 19, 2017, from http://www.whfoods.com/genpage.php?tname=foodspice&dbid=52

Mediterranean Carrot, Parsley & Fennel Seed Loaf

Don’t ever call me, doll.’

Yes, I just began this blog post with a quote from Lola Bunny (Space Jam). When I was a little girl my hero was Bugs Bunny. When Space Jam came out, I watched it every day without fail, admiring Bugs’ carrot-eating habit and Lola’s strong, independent woman vibe. I grew up munching on carrots almost everyday, probably my most healthful practice growing up. Now my mum actually questions if my tan comes from consuming so many carrots and sweet potatoes, but I assure her that I would have a slightly more orange tinge if that were the case (cue carotenaemia – an actual thing). Bugs aside, in comes this herbed carrot loaf.


As you can see I’m not very patient, the crust is the best part of any loaf in my opinion.

Every week I try to make a loaf, whether this be a buckwheat, rye, spelt or veggie loaf, to have on hand for early mornings and lazy lunches, because I am Romanian and bread is synonymous with life. There is a saying in Romania, ‘bun/bună ca pâinea caldă’, which is literally saying you are a quality person, better than warm bread. Now that is a compliment. I have a collection of tried and tested recipes that I rotate every week from my bookshelf, but I really wanted to create my own with a unique flavour that also packs a nutritional punch. I’m calling this a loaf as opposed to a bread as you should not expect a traditional loaf of bread that Romanians would eat in one sitting. It is dense, filling and delicious. Rather than preaching about the benefits of adding vegetables and herbs to every meal (keep it simple, health and food should never be stress-inducing) I will just subtly present this loaf that has 4 cups of grated carrots. 😉

Nutrition Talk
Mediterranean food inspires me so much. The colour, the aroma, the lifestyle, the love. What I really adore about the Mediterranean lifestyle is that food is stripped back, simplicity is essential. Social media doesn’t dictate what is trendy in the Mediterranean, food is to be loved, enjoyed and shared. Whilst there’s nothing wrong with being inspired by the newest food trend, there is also something incredibly beautiful about sharing a Caprese or Niçoise salad with someone you love. A simple foundation of olive oil, lemon, balsamic vinegar, a liberal scattering of herbs, and salt and pepper can elevate any dish.

Parsley and fennel seeds fulfill the senses. Everything could do with a generous sprinkle of both. Fennel seeds have traditionally been used as carminatives, a remedy easing abdominal cramping, bloating, flatulence and facilitating digestion. They are composed of volatile essential oils, which provide fennel seeds their unique property. Flavonoid antioxidants such as kaempferol and quercetin are present, quenching free radicals and providing protection from many illnesses. Additionally, fennel seeds have been shown effective in amenorrhoea and dysmenorrhoea, supporting the menstrual cycle. Try not to skip the fennel seeds, it gives the loaf a distinct taste and aroma.

Similar to fennel seeds, parsley also contains volatile oils, of note myristicin which activates glutathione-S-transferase, catalysing detoxification of toxic compounds. This makes parsley a super addition to support the liver via boosting liver enzyme production. The neutralisation of particular types of carcinogens (coming from charcoal grill smoke and cigarettes) may also be assisted by the activity of the chemoprotective volatile oils present in parsley. I have attached a link at the bottom of this post if you’d like to read up on the many health benefits of parsley – a true superfood. Whenever I use the leaves, I chop up the stems and sauté them with onion, garlic, ginger and spices at the beginning of a blended soup, ensuring I minimise waste. Sometimes I also make parsley tea, anything goes!

My passion for herbs runs so deep that I even have a mezzaluna knife and chopping board because my patience runs thin and my knife skills are still questionable. I’m known for leaving herbs (and stems – woops) whole due to the frustration that chopping herbs induces in me – I’m sure my family wonder why they let me cook when this happens, scuze/sorry! So the mezzaluna ensures I can reduce a massive pile of herbs to a fine dice thus my meals regularly feature herbs. #lifesaver But I trust that you are way more patient than me. 😉

There are so many ways to enjoy this loaf. Toasted and dipped into my miso and sweet potato soup (so European), for brekkie with this pesto and goat’s cheese or ricotta, olive tapenade, hummus, scrambled eggs or baked cumin and tomato eggs, smashed avo, a few slices in my uni lunchbox as a snack…all amazing options as this baby is very versatile and a sneaky little way to get some veggies in as well which I love. My favourite way is to pan-toast 2 slices, spread with Paté di Olive Taggiasche (thanks Giuly), mashed avocado and goat’s cheese alongside my matcha latte.

A few notes: When trialing the loaf my first one was slightly soggy therefore the arrowroot/tapioca is essential if you want a loaf that holds together better. Leaving it overnight in the fridge and pan-toasting in the morning will also produce a firmer loaf. I also made the mistake of using cumin seeds the first time because I am a bit of a haphazard cook, delicious but I wanted fennel seeds. I’m even considering adding sliced Kalamata olives to the loaf batter as well because olives are life.

Mediterranean Carrot, Parsley & Fennel Seed Loaf

Makes 1 loaf (about 12 slices)

Ingredients:

  • 400 g / 4 cups grated carrots (or use the grater attachment on a food processor)
  • 2 big handfuls parsley, finely chopped (I honestly put way more because I love my herbs)
  • 2 tablespoons fennel seeds
  • a pinch of cumin
  • 150 g / 1 ½ cups of hazelnut meal/flour (can use almond)
  • 30 g / ¼ cup of tapioca flour/arrowroot
  • 1 teaspoon baking powder
  • ½ teaspoon bicarb soda
  • 5 eggs
  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon apple cider vinegar
  • salt and pepper
  • pepitas, to top
  • sliced Kalamata olives, to top

Preheat the oven to 180°C and line a loaf tin with baking paper.

Mix the grated carrots, parsley, fennel seeds and cumin in a large bowl. Add the hazelnut meal, tapioca/arrowroot, baking powder, bicarb soda and salt and pepper, mix again.

Make a well in the centre of this mixture and crack the eggs into the middle and add the olive oil and apple cider vinegar as well. Whisk the liquids in the centre with a fork then incorporate this into the rest of the batter until everything is well combined – use your hands! Transfer this mixture to the loaf tin and smooth out the top. Sprinkle with pepitas and press some sliced olives on the top.

Bake in the oven for 50 minutes – 1 hour, checking regularly around the 40 minute mark until a skewer comes out clean. Ensure you are not burning the loaf as all ovens are different. Your loaf may need a little more time as this is quite a dense loaf and does not rise like a traditional loaf.

Allow to cool in the tin for 10 minutes and then take loaf out of the tin and leave on a wire rack to cool completely and firm up. Slice and serve! This will keep up to a week in the fridge. Alternatively, you can leave to fully cool, slice and freeze individual slices into zip lock bags or place a sheet of baking paper between each slice. Toast before eating, can pan-toast alternatively, 2 minutes on each side.

*Try baking this as a flatbread by transferring to a lined baking tray and flattening this mixture into a rectangle. Bake for 25 minutes in a 200°C oven. Slice into sandwich slice pieces.

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Links:

Morning Matcha Coco Latte

🍵💜

It’s no secret I am obsessed with matcha. My first memory of matcha was in Japanese (日本語) class in primary school, which to date is still one of my favourite classes. I still remember the only way Mamiko Sensei (先生) could make it palatable for our little 6-year-old taste buds was with the addition of a spoonful of sugar or honey. Or maybe we were the ones that went behind her back and sweetened our matcha. Regardless, it was an acquired taste but I loved it.

Flash forward 14 years and I’m quite literally obsessed with matcha. It is my preferred drink, alternating with the occasional golden turmeric latte. A day does not go by without my matcha and I’m even considering bringing my matcha powder with me to Europe. The love is real. Health benefits would never sway me if I didn’t like the taste, and that is something I live by.

😍

This recipe appears to be way too simple for a post, and I’m sure there are hundreds of similar recipes floating around, but for something that I gain so much happiness from I thought it was deserving of a little blog time – my own little recipe. Despite detracting from its traditional roots, as I do not have a bamboo whisk (chasen) yet and with the addition of some milk (mylk* anyone?), I still believe mindfulness is most important when making and sipping your matcha. It is on the pricey side and admittedly the only superfood powder I invest in, but I do only use ½ teaspoon for every latte so I personally ensure I always treat myself to a packet. I have also included delicious optional add-ins to supercharge your morning matcha. Over time I have slowly increased the amount of water to mylk I use as I have become accustomed to the delicate unsweetened taste but feel free to include more mylk in yours.

*Mylk = almond, coconut, nut, rice, macadamia, oat milk etc.

 

 

 

 

 

 

 

 

 

 

 

 

 

 


Pictured also are an adapted version of these oat and ginger cookies.

Nutrition Talk
Matcha is essentially stone-ground green tea leaves. Simple. Instead of brewing the leaf and discarding, as you do with green tea, you are consuming the whole leaf including it’s amazing qualities. A study published in the Journal of Chromatography A conducted by the University of Colorado highlighted that the concentration of the catechin credited for matcha’s beneficial health properties, epigallocatechin-3-gallate (EGCG), is present in an amount 137 times greater than that available in regular green teas. The study compares matcha to a specific brand of green tea therefore this number may not correlate across the board and definitely not definitive. I have found many studies exploring the potential of EGCG though this is the first analysis of its kind therefore I look forward to further studies as there is a lack of clinical trials currently available.

The primary amino acid present is L-theanine which acts as a neurotransmitter in the brain, promoting α-brain wave activity benefiting the central nervous system. This induces a heightened state of relaxation and focus counteracting the effects of caffeine, which some describe as a “calm state of alertness”. There are so many more benefits to matcha so definitely read up if interested. All the studies utilised for this Nutrition Talk can be found in a list below the recipe because as you must know by now, I love this stuff!

As always though, pay attention to your body and notice any side effects as caffeine is still present in matcha, usually in lower amounts depending on source. Too much of a good thing may become not so good in the end and not everyone’s bodies may agree so above all, listen to that bod! 😉 Remember matcha is a concentrated source of nutrients, so less is more. If you are unsure, please consult with a health practitioner. 🙂

Morning Matcha Coco Latte

Serves: 1 mug

  • ½ teaspoon matcha powder
  • 2 tablespoons hot water (I’ve started using ½ cup water and ½ cup milk)
  • 1 cup / 250 ml milk of choice (I love a mix of coconut and rice milk OR coconut and almond)
  • Optional:
    – sweetener: 1 teaspoon honey, maple syrup etc.
    – add ½ – 1 teaspoon of cacao powder for a cacao-matcha latte.
    – experiment with any of the following: vanilla bean powder, ¼ teaspoon cinnamon, 1 teaspoon coconut oil, collagen, nut butter – like almond, sea salt, ginger etc.

Method:

Put the matcha powder in a mug and dissolve in 2 tablespoons of hot water, stirring with a spoon. If using more water, decrease the amount of milk you warm up. This should create a clump-free paste/syrup.

Warming the milk is next. I use my coffee machine’s steam wand to heat up the milk and create some lovely froth. I then pour this slowly over the matcha liquid saving the froth for last…yum! If you have got a milk frother or blender (you will need to add all the ingredients to this version) you can use them to heat the milk. Using your stove top or microwave to heat up the milk and then pouring over the matcha are also options though no froth will be created.

Add the sweetener at the end if using. Top with a sprinkle of cinnamon, cacao, coconut flakes or more matcha if desired. Hope you love this so matcha like me!

Notes: 
– as noted above, store your matcha powder in the fridge to minimise oxidation.
– ceremonial-grade matcha powder from Japan is is the highest quality matcha and ensures exposure to lead is minimal.
– some brands that I love to use and readily available at health stores in Australia are Matcha Maiden and Konomi Matcha. Please check quality matcha brands, sourced from Japan, in your country.

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References:

Head, K. A., & Kelly, G.S. (2009). Nutrients and botanicals for treatment of stress: Adrenal fatigue, neurotransmitter imbalance, anxiety, and restless sleep. Alternative Medicine Review, 14(2), 114-140.

Nobre, A. C., Rao, A., & Owen, G. N. (2008). L-theanine, a natural constituent in tea, and its effect on mental state. Asia Pacific Journal of Clinical Nutrition, 17(1), 167-168.

Weiss, D. J., & Anderton, C. R. (2003). Determination of catechins in matcha green tea by micellar electrokinetic chromatography. Journal of Chromatography A, 1011(2),  173-180. doi:10.1016/S0021-9673(03)01133-6