If you want to be lean, you need protein. If you are working out in gym, you need protein. If you want energy, you need protein. Our modern lifestyle is not very convenient for making steaks every day, and if you are vegetarian your options are limited too. The recommended daily protein intake is 0.8 g per 1 kg of human’s weight. So, for someone with 60kg weight, you need to consume 48 g of protein every day for an average active life style.
So, we see more products on the shelves that promise a quick and easy protein fix. However, if you read the ingredients you will find that they might have a high level of carbs.
The protein cookies you see on the picture are not sweet, and they are not just savoury, they have a special flavour. This recipe has about 116 g of protein in total. I love these cookies, as they can be eaten on its own for snacking or with hot beverages. The best way to enjoy these protein cookies is with Paleo broth.
Protein Cookies Recipe
3/4 cup pea protein (70g)
1/4 cup hemp seed protein (12g)
1/2 cup teff flour (10gr)
1/2 cup quinoa flour (4gr)
1 tablespoon chia seeds (1.5g)
1 tablespoon turmeric (1gr)
2 tablespoon ground cumin (2g)
1/2 teaspoon Himalayan salt
1/4 teaspoon pepper
1/4 teaspoon cayenne pepper
2 egg whites (8g)
1 tablespoon sesame oil
250 ml light coconut cream (8gr)
1. Turn oven on to 175C.
2. Mix all the dry ingredients well.
3. Combine with all the rest ingredients.
4. Make 16 cookies using your palms. First, roll into the balls, then press to form a cookie.
5. Bake for 25 minutes. Cool them down at the room temperature, then store in airtight container.
Copyright © MagicTableCloth
Yet another Pumpkin recipe!
If you’ve managed to quit the sugar or trying to, but craving for a jam, try this recipe. You will love it!
Maybe you have some baked pumpkin left from Pumpkin Bread recipe, then this will be a great use for it.
This recipe also contains chia seeds; such a good source of calcium, protein, magnesium and phosphorus. Enjoy and stay healthy.
Pumpkin and Chia Jam
500 g ripe sweet pumpkin, alternatively roasted ready-to-use pumpkin
2 tablespoon black Chia seeds
3 tablespoon honey, for diabetic version use 1 teaspoon of Stevia sugar or add no sweetener at all
1. Preheat oven to 185C. If using ready-to-use pumpkin go to step 3.
2. Remove the pumpkin seeds, cover and bake for 50 minutes or until soft.
3. Transfer all the soft pumpkin including any liquid collected in the pumpkin into a food processor, add chia seeds and honey. Process until smooth and put into a glass jar to refrigerate.
Copyright © MagicTableCloth
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 🙂
5oog small zucchini
1/2 cup goat milk
1/4 cup oil
1/4 cup amaranth flour
1/2 cup white rice flour
seasoning as desired
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.
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.
1.5 cups Teff flour
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.
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.
In this recipe I suggest to bake the whole pumpkin. But don’t worry the baked pumpkin can be stored very well and there are other recipes where the baked pumpkin can be used. See the links: