Zucchini Roulade

Food allergies. People have different approach to handling their food allergies. Some are proactive and want to change their diet. In Australia, Clinical Labs have a remarkable blood test called Food Sensitivity Test that checks 93 products. Others prefer to enjoy their current lifestyle and diet. In any case, everyone can enjoy this recipe below, this roulade is divine.

My Zucchini Roulade recipe is ideal for someone who is on gluten free diet. Especially, it will be perfect for those who have discovered that they are allergic to cow milk. I guess, I created this for myself ūüôā

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Zucchini Roulade

Ingredients:

Base:
5oog small zucchini
1/2 cup goat milk
1 egg
1/4 cup oil
1/4 cup amaranth flour
1/2 cup white rice flour
seasoning as desired

Filling:
200g Greek goat cheese, white and crumbly
optional: 1/2 teaspoon ground nutmeg
tray 25cm x 37cm (approximately), baking paper

Method:

1. Grate zucchini on medium. Like this on the picture:

2. Mix all the ingredients for the base.
3. Layout baking paper over the tray so paper is hanging over the edges.
4. Spread the mixture on the tray with paper and bake for 20-25 min at 180C.
5. In the meantime crumble the cheese and add a nutmeg. I use this cheese:

6. Take out the hot zucchini base and immediately distribute the crumbled cheese over it.
7. With the help of paper, lifting one edge on the shorter side of the tray roll the zucchini base, press gently to make it as tight as possible and leave for 5 minutes to set. (You may need gloves or use a towel to roll as it will be hot.)
8. The roulade to be cut at the serving time. If it gets cold, warm it up in the oven for 5-8 minutes. Cut into 1cm thick slices, it will make about 14-16 pieces for 25cm wide tray.

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Sesame Tuna

This is a very simple and easy way to enjoy a fresh, high quality piece of tuna. I find, it is a perfect entrée meal to share or a snack for two on the weekend.

I was served a similar dish in one of the Melbourne’s restaurants years ago and since, I have been using this idea to experiment with different coatings and sauces. This method is so versatile. So, next time you see a beautiful piece of tuna in the shop, get it and have a try.

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Sesame Tuna

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Breakfast Cookies

I created Teff cookies and I found them magical. First, one cookie keeps you going for a few hours and also, they are great for weight management.

Besides Teff’s high-fibre and high-protein qualities, which were mentioned in the previous posts for Teff recipes,¬†this super grain also contains vitamins K, B1, B2, B3, B6 and C, which is unique for a grain. Combination of minerals is also admirable, just a few to mention: copper, zinc, magnesium, iron (which is easily absorbed), and what is the most attractive for me is high amounts of calcium. If your body, like mine, doesn’t agree with dairy products, Teff is a very good option for calcium consumption. This array of vitamins and minerals found in Teff makes it a healthy, weight-managing and bone-strengthening food.

There is also a nut butter ingredient in my recipe. My choice is a cashew nut butter, which I love using for my desserts. However, a similar result can be achieved by using peanut butter.¬†Peanuts have more protein than any of the other nuts. Also, peanuts champion the other nuts with plant Sterols, which can help lower bad cholesterol in your body and reduce the risk of heart disease. Cashews have the lowest fat content (the same as pistachios), although peanuts aren’t far behind.

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Breakfast Cookies

Ingredients:

1.5 cups Teff flour
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Lemon and Cashew Dessert Recipe

Cashew tree produce cashew apples, and cashew apples have cashew seeds. The green seeds are processed, and we find them as light brown cashew nuts on the food store shelves.

From a traditional stir fry to a modern cashew milk, from breakfast to dinner, cashew nuts prove to be more versatile every day. Health benefits of the cashew nuts inspire not only many of us who experiment with home cooking but also some food manufacturers.

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Pumpkin Bread Recipe

In addition to being healthy, pumpkin also contains another healthy ingredient, that is pepitas, or pumpkin seeds. Pepitas are very rich in minerals such as zinc, magnesium and iron. They are also high in protein content, about 20%. Unfortunately, like many other nuts and seeds, pepitas contain anti-nutrients like phytic acid, or phytate, that can make all the previously discussed important nutrients less bioavailable when you consume them. These anti-nutrients bind to minerals, especially zinc and iron, and the minerals cannot be absorbed.

I found a study that¬†was specifically designed to research this factor in pumpkin seeds. It concluded, ‘The subsequent digestion under intestinal conditions showed that Zn becomes less accessible, indicating that antinutrients like naturally present phytate may be responsible for complex formation in the small intestines, thus reducing the potential for Zn bioavailability.’ (Food Chemistry, Volume 128, Issue 4, 15 October 2011, Pages 839-846)

So, if you plan on consuming seeds or nuts on a regular basis, it would be wise to soak or sprout them, that is what doctors advise. Unfortunately, ‘the soaking of¬†whole seeds for 24 h can lead to leaching of iron and, to a lesser extent, of zinc ions into the soaking medium.’ The same applies to all legumes and grains. The good news, it was also proved that fermentation can completely hydrolyze the phytic acid. (Food Chemistry, Volume 138, Issue 1, 1 May 2013, Pages 430-436) And by the way, the heating also causes phytic acid reduction.

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Pumpkin Bread

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Pumpkin Soup Recipe

The pumpkin is a large fruit that is so versatile that it can be used in many sweet and savoury dishes. Pumpkin is packed with vitamins and minerals. Of note, it is very high in vitamin A and C, potassium and the minerals copper and phosphorous. Pumpkin is also very low in calories.

NPK fertilizer is often used to grow pumpkin. NPK stands for Nitrogen, Phosphorous and Potassium. One¬†study from 2012 evaluated the influence of NPK fertilizer on protein, fibre, fat and carbohydrates, which collectively are¬†called proximate content. The main focus of the study was to assess the effect of NPK fertiliser on antioxidant activities and antioxidant phenolic compounds in immature and mature fruits of pumpkin. It was found that ‘Between the control and the highest fertilizer rate, proximate compositions decreased by 7‚Äď62% while the antioxidant profile decreased by 13‚Äď79% for both immature and mature fruits. Across all the measured parameters, mature fruit had higher proximate contents and higher antioxidant concentrations.’ (Food Chemistry, Volume 135, Issue 2, 15 November 2012, Pages 460-463)¬† It seems like buying¬†very ripe pumpkin is a good idea. The conclusion made was ‘ For the high health value of pumpkin fruits to be maintained, little or no NPK fertilizer should be applied.’ Unfortunately, considering NPK can be organic fertilizer, how do we know how much of it was used in the pumpkin¬†we buy?

Here it is my version of pumpkin soup that can convert anyone into becoming a pumpkin soup lover.

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Pumpkin Soup

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Avocado Breakfast Recipe

Avocados

Avocado is an amazing fruit. It’s been very popular¬†amongst healthy eaters for years now. No wonder why we have this sudden wave of avocado popularity. Any cafe you come in for a breakfast will have an avocado dish, I could say it is basic now.

Avocados are very healthy. Mostly for two important things: antioxidants and phytosterols. Phytosterols are plant cholesterols, they compete with cholesterol and get absorbed in our body. So, eating more avocados will protect your heart and brain.

If you¬†wonder why the avocados are sometimes stone-hard on the shelfs of the retail shops, the following could be an answer for you. There is an effect of harvest date on the nutritional compounds and antioxidant activity in avocado. You can ripen avocados at +25C for the best effect of the fruit’s¬†health benefits. Antioxidant activity in avocados harvested earlier¬†then stored at cold temperatures was much higher than in the later harvested fruit according to this¬†research. It was¬†concluded, ‘Therefore, avocado can be harvested earlier for economic benefits according to the market and can keep high nutritional value for human health benefits.’ (Food Chemistry, Volume 135, Issue 2, 15 November 2012, Pages 694-698)

According to another¬†scientific research, avocado oil is richer than olive oil in total phytosterols, although olive oil has higher in¬†vitamin E and retains it for longer¬†during the heating (180¬†¬įC). (Food Chemistry, Volume 132, Issue 1, 1 May 2012, Pages 439-446)

Another interesting fact, ‘For all varieties, seeds contained the highest antioxidant capacities, phenolic content, and procyanidins, whereas the pulp had the lowest.’ (Food Chemistry, Volume 122, Issue 4, 15 October 2010, Pages 1193-1198)

I am very curious now, about the avocado seeds ūüôā

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Avocado Breakfast

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