Tag Archives: coconut palm sugar

Power Workout Muffins

If you need that little nutritional boost before and after a workout, this may become a staple. The ingredients are protein packed and what you need to muscle up. I originally saw this recipe by Peggy K on Z living but it has been adapted. I made a batch on Sunday and froze a few to be used during the week for a pre workout energy boost.

2-IMG_3174I have to say that there are many ingredients in this recipe but each add their own nutritional value so feel free to substitute keeping in mind that this is a muscle healthy muffin.

Here is the recipe

Dry ingredients ( combine and sift)

1 cup brown rice flour,

3 tablespoon maca powder

1/2 cup spelt flour

1 cup oatmeal

1 tsp baking powder

1 tsp baking soda

1/2 cup coconut palm sugar

pinch of salt

Wet ingredients ( combine)

1 cup almond milk

1 ripe mashed banana

2 tablespoon coconut oil

1/2 cup almond butter

1 tbsp chia seeds soaked in 5 tbsp of water

1 tsp vanilla extract

Extras

1/2 cup dry red cherries

1/2 cup almonds or walnuts

1/2 cup coconut flakes

Combine the wet ingredient with the dry and stir to mix. Add the extras. The batter should look like a thick pancake batter so if it is too thick you can add additional almond milk.

Bake in a muffin pan coated with coconut oil at 350 for 25 to 30 mins.

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Sweet Basil seed drink- Bebr-i-buel

Bebr-i-buel made with sweet basil seeds is a popular drink in Kashmir primarily used during the month of Ramadan to break fast.

It can be used year round and has a cooling effect. Similar to Chia seeds, basil seeds have been used in food preparation for a long time in the Indian subcontinent. Basil as a herb is used in a variety of cuisines. The seeds form a gelatinous substance in the water that has a cooling effect and other medicinal properties.

Basil seeds are soaked in water for hours before they are mixed milk and sugar. Sometimes people also mix granules of gum arabic (kateer in local parlance) along with it to add cooling effect of the drink.

Apart from refreshing the body it acts as cardio tonic, helps in blood purification, proper functioning of kidney, and cleans urinary system.

Soak a couple of tablespoons of the seeds with a pinch of ground Katheer ( optional) for a couple of hours or overnight.

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2-IMG_0487Once the seeds are puffed up they are ready to use

1-IMG_0498Add to chilled Regular or Almond Milk ( I used almond milk) with a tsp of palm sugar to taste.

A refreshing drink that will lift your mood!

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Mango Tart

This one is a Mango version of the recipe I did a while back with chocolate and strawberries https://foodforthesoul00.wordpress.com/2014/04/05/chocolate-raspberry-tart/

It is a heart healthy desert and full of protein and nutrients.

You can use fresh ripe mangoes or frozen ones. I happened to have both on hand so used a combination.

For the crust you need to grind up

1/2 cup pecans; 1 cup golden raisins; 1/2 cup shredded coconut; 1 teaspoon coconut nectar or agave;

Spread the crust out in 3 pans lined with parchment paper. Put it in the fridge while you work on the filling01-IMG_2279-001 02-IMG_2280-001

For the filling use a good blender and blend up. I used the high power vitamix blender.

2 1/2 cups raw cashews;  1 1/2 cup chopped mango pieces; 1/2 cup water; 1/2 cup coconut palm sugar; 1 teaspoon vanilla extract ,1 tsp of lemon zest, 1 tsp Maca powder (optional)….once blended add a tablespoon and a half of psyllium husk to thicken.

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Pour in the filling and refrigerate for a couple of hours until set. Serve topped with Mango pieces.

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Desert that is beautiful, rich and healthy!

 

Coconut Kheer ( coconut rice pudding)

This turned out so good that I had to write this blog. Something about kheer is so comforting, this is a twist on the traditional recipe making it a little healthier with all natural ingredients.

1-IMG_2109 2-IMG_2112 3-IMG_21182 cups or whole milk

2 cup coconut or almond milk

1/2 cup rice, soaked overnight

coconut palm sugar ( 1 cup or to taste)

1 tablespoon butter

1 tablespoon psyllium husk

1/2 cup shredded coconut ( i used the frozen kind)

1/4 cup almond slices

6-7 pods of green cardamon (crushed), pinch of saffron strands

Fry the rice for a few minutes in the butter, add milk and let it cook for a hour until the milk is reduced. I used a hand blended for a few seconds to crush the rice.

Add the coconut, sugar and cardamon and cook another 10 mins

Add psyllium, saffron and almonds and remove from heat.

Let it set for a few hours and top with berries.