Lemon Chickpea Salad

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I have a tendency to get stuck using a certain ingredient over and over. This can be frustrating at times, but the more I think about it the more I realize it’s not such an awful problem to have. This problem ultimately just showcases the diversity of ingredients, or at least that’s my positive spin on the subject. Currently, chickpeas seem to be my ingredient of infatuation, my mind darts to them when i’m trying to stir up something new. I keep a list going of blog and recipe ideas and notes on random inspiration, and if you were to see that list today, you’d see the word chickpea scribbled quite a few times. I can’t help it, I love them, and they really are so diverse. Hummus has to be one of my favorite snacks, but honestly as soon as they are cooked and drained I find it hard to refrain from just popping them in my mouth. So, this is just a friendly heads up that the chickpea will be frequenting the blog in all of it’s glorious forms in the coming weeks.

This is one of those go to meals for me. A protein rich salad that is a great side or perfect to pack up for lunch. The fresh and clean flavors are perfect for spring. There really is much to it, just real, fresh and high quality ingredients. This is also an incredibly customizable dish, don’t limit yourself to the ingredients I’ve chosen, although I do have to say they make a mighty fine combination.

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The Recipe

This recipe will serve 4 as a picnic side or 2 as a nice lunch. If you aren’t going to be eating it all at once, only dress what you need as you need it.

  • 2 cups cooked chickpeas
  • ½ ripe avocado, sliced
  • small handful of sprouts, I used broccoli and clover
  • 2 carrots, grated
  • ¼ cilantro, chopped
  • a few slivers of red onion
  • 2 juicy lemons (about ¼ cup)
  • ¼ c olive oil
  • 1 t dijon mustard
  • 1 t honey
  • salt & pepper

In a medium bowl, combine the lemon juice, olive oil, dijon, honey, salt and pepper; whisk to combine. Add remaining ingredients and gently toss to coat.

Note: Cooking dried chickpeas will yield the most fresh and flavorful results. Soak chickpeas for at least 4 hours, rinse and add new water to cover, simmer for about 1 hour until tender and cooked through. Once cooked, add salt and allow to sit in water for about 10 minutes before draining.  I also like to add a head of garlic and some thyme while cooking to add more flavor. If you are unable to do this, organic canned chickpeas will also work.

 

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Masala Chai & Chia Seed Pudding

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IMG_9240Chia, once a common household pet, is now gaining popularity for its dense nutritional value and health benefits. Chia seeds come from the ancient plant, Salvia Hispanica, and their use and cultivation date back to Mayan and Aztec cultures. Chia seeds the leading plant source of omega-3 fatty acids and are also a rich source of protein, fiber, calcium, phosphorus and manganese. Chia boasts an impressive ratio of omega-3s to omega-6s and omega-9s, making it an ideal source for the body to obtain all those healthy omega-3 fatty acids without overloading on omega 6s and 9s that are prevalent in many fat sources. Fish oils are also very high in omega-3s, however with the concern of high mercury levels in fish, chia can provide an excellent plant based alternative. Omega-3 fatty acids are polyunsaturated fats that cannot be manufactured by the body and are thus considered an essential fatty acid. Research has shown them to play a beneficial role in health issues ranging from heart health and cardiovascular disease to inflammation and improved cognitive health.

Chia seeds are also very versatile in there their culinary applications. They can be sprinkled on cereals, added to smoothies or soups, or made into a pudding such as this. They, like flax seeds, make an excellent egg replacer. When mixed with liquid, they form a thick gel that works as an excellent binder in baking. Their gelatinous quality and high fiber content make chia seeds great digestive aids. Several studies have also linked the addition of chia to the diet with weight loss. These beautiful little seeds absorb 12 times their weight in water, thus expanding during digestion, leaving you feeling full and satisfied.

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Along with the garam masala, came this wonderful Masala Chia tea as a gift from my travel happy friend. In this recipe, I steep the chai in almond milk and then mix it with the chia seeds to make an aromatic and antioxidant loaded pudding. The texture of chia pudding can take a little getting used to, I find adding fresh fruit and nuts complements the texture and adds a contrast of crunch to the pudding.

The Recipe

  • 2 cups organic unsweetened almond milk
  • ¼ c chai tea (or about 4 tea bags)
  • ⅓ cup chia seeds
  • ¼ cup agave
  • 1 t vanilla

Bring almond milk to a simmer, turn off heat and add tea. Allow tea to steep for 4 minutes. Strain almond milk (or remove tea bags) and place in a medium sized bowl. Add remaining ingredients, mix and refrigerate for at least 4 hours or overnight. Serve with nuts and fruit.

If you’d prefer a creamy, unified texture, just place all ingredients in the blender after mixing and then chill for several hours or overnight.

 

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Maple Pecan Zucchini Bread (Vegan)

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My first real job, one that did not involve packing rambutan on my parents farm in Hawaii, was at a bakery. I absolutely loved it, and I still miss it to this day. Looking back, I never would have thought that my first little barista/bakery position would play such a role in shaping my cooking career today. At the time I was getting a degree in biology and chemistry with the intent of becoming a pediatrician.

I naturally gravitated towards the baking aspects of the job, and tended to choose those over the cooking responsibilities.  My second job, was again at a bakery and it was there that I began to experiment with the world of vegan baking. It was fun and different; some of my interests stemmed from the health benefits of a vegan diet but it was also the science behind it all that intrigued me. Baking is without a doubt a science, it all comes down to chemistry, which to me is fascinating and a fun challenge when it comes to putting together vegan ingredients to obtain the results you are used to with conventional baking.

I happened to be in the right place at the right time. The cafe was expanding its vegan options and I was excited to learn more about healthful cooking. I was immediately impressed with the possibility. I had been brain washed by butter, by eggs, and the like. I honestly had no idea of the realm of possibilities that were awaiting me in the world of vegan baking, it was a nice surprise!

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This quick bread recipe is a great introduction into vegan baking. It is by far my favorite quick bread recipe. It’s light and moist, with just the right amount of sugar and a nutty depth from the flax seeds. If you are vegan or just looking for new ways to incorporate healthful ingredients into your cooking, flax seeds make an excellent egg replacer for most baked goods. They are particularly delicious in breads such as this. In general, the ratio of 1 tablespoon of ground flax seed to 2-3 tablespoons of water will replace one egg. I like to buy whole flax seeds, and grind them in a spice or coffee grinder when I need them for the freshest results.

Numerous studies have been conducted regarding the health benefits of flax, and the results are overwhelmingly positive. They are high in omega-3 fatty acids, an essential fatty acid that our bodies are unable to manufacture on their own but are vital for our metabolism. In addition to being among the top sources of omega-3s, flax is also very high in lignans, which have powerful antioxidant properties and have shown to protect against cancer.

When buying and making vegan baked goods, remember that vegan does not always mean healthier. I think this is a big misconception and has escalated with current marketing campaigns. Often times vegan products will have more sugar, for instance, to keep the consumer coming back, so read your labels and make good choices! I’m still wholeheartedly in love with the egg, but I like to incorporate variety when cooking as much as possibly, which is why I often choose to use vegan ingredients, such as flax, to add healthful balance to my diet.

Ingredients

  • 2 T flax seeds, ground
  • ¼ cup water
  • ½ cup coconut oil, melted
  • 1 ½ T apple cider vinegar
  • ½ cup raw organic sugar
  • ½ cup maple syrup
  • 1 ½ cup zucchini, grated
  • 1 t vanilla
  • 1 ½ cup organic whole wheat flour
  • 1 t cinnamon
  • 1 t nutmeg
  • ½ t baking soda
  • ½ t baking powder
  • 1 t salt
  • ½ pecans, toasted and chopped

Procedure

Preheat your oven to 350° F. Grease a bread pan with coconut oil and set aside.

Mix flax seeds and water in a small bowl and set aside. The mixture will become thick and gooey.

Combine the coconut oil, vinegar, sugar, maple syrup, zucchini and vanilla in a bowl.

In a separate bowl, combine the flour, spices, baking soda and powder, salt and pecans.

Mix the flax seed mixture in with the wet ingredients, and then mix your wet ingredients into your dry ingredients until fully incorporated.

Pour into prepared baking dish and bake for 45-60 minutes, or till a knife or toothpick inserted into the bread comes out clean.

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