Meet Maangchi

The New Super Hero in the Kitchen

Recipes by Nadiya Hussain

Nadiya Hussain's Chocolate and Orange Blossom Baklava

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Nadiya Hussain's Choc Chip Pan Cookie

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Nadiya Hussain's Strawberry Milkshake Funnel Cake

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Nadiya Hussain's Baked Bean Falafel

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Nadiya Hussain's Apple Palm Pies

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Nadiya Hussain's Savoury French Toast

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Nadiya Hussain's Chicken Shawarma

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Nadiya Hussain's Egg Rolls

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Nadiya Hussain's Instant Noodles

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Nadiya Hussain's Peanut Butter and Jelly Traybake

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With thanks to The Happy Foodie.

I have just watched Nadiya's Time To Eat on Netflix and this lady is AHHHHMAZING!! What she does with baked beans is just genius.

31 Delicious Keto Recipes

For my girls and everyone else who's been asking. Yummy chicken breast with spinach and cream above and many, many more [link].  

Awesome Keto Pizza Base

Nothing like a breakfast pizza, this one is a home-made low carb paleo pizza 1/2 and 1/2. Not bad at all. Let me know if you want the recipe any low carbers, keto, paleo people out there. Yes, that's my husband's mug he never let's me use it when he's here but he is in Beirut so 😋 plus it makes him feel closer. ❤️ #keto #ketodiet #lowcarb #paleo #breakfast #pizza Thank you @mrsbossq8 and yes, Mrs Boss is her real name 😁

Will defo be using this recipe to make low carb flat breads and nans.

Thanks to Urban Poser

Full recipe [link]

The Best Keto Mug Chocolate Cake

Not all mug cakes are equal. This one is fab. Okay, so instead of choc chips I break up a small dark chocolate Canderel bar and let it melt on top of the microwaved hot cake. It really hits the spot. I love you Jenifer Banz. Recipe [link]. 

Chia My New Best Friend

What are chia seeds and where do they come from?

Chia seeds are the tiny black seeds from the Salvia hispanica plant, a member of the mint family which comes from Central and South America. Legend has it that the ancient Aztecs and Mayans used chia seeds as a source of energy.

Nutritional benefits of chia seeds

For such a small seed, chia seeds contain some important nutrients.

Chia seeds are rich in fibre – which helps with satiety, the feeling of fullness. A 25g portion of chia seeds contains approximately 9g of fibre. The daily recommended amount of fibre is 30g, so including a 25g portion of chia seeds each day could be a useful contribution. Fibre is important for a healthy digestive system and many of us do not reach the recommended target.

Omega-3 fatty acids are known for their anti-inflammatory effects, as well as enhancing brain and heart health. Chia seeds contain omega-3 in the plant form: alpha linolenic acid (ALA). It is much harder for humans to convert ALA into the form preferred by the body: DHA. Therefore the omega-3 content of chia seeds, compared to animal sources such as oily fish, is low. For those who do not eat fish, chia seeds are a welcome addition to the diet, but it’s important to recognise that conversion to DHA is minimal.

Chia seeds are relatively high in protein – so are a useful source of plant protein and provide a range of amino acids, particularly for vegetarian and vegan diets.

The combination of fat, protein and fibre means the seeds are digested relatively slowly, providing long, slow release of energy to keep blood-sugar levels stable.

Seeds are rich in minerals such as calcium and magnesium and trace elements such as manganese, which helps make enzymes.

How much have the health claims of chia seeds been researched?

Little published research concerning chia exists, and most information available is based on animal studies, not human.

Do chia seeds help you lose weight?

There is no significant evidence to back up the claim that eating chia seeds will lead to weight loss. The fibre content of chia seeds, and their ability to hold onto water, might contribute to satiety and consequently eating less. However if you are looking for weight loss, specifically eating chia seeds is not likely to have a significant effect.

Do chia seeds promote better bone health?

The benefits of chia seeds is attributed to the calcium content and other trace minerals known for their role in bone health. A 25g portion of chia contains 157mg of calcium, which is a significant source of calcium, more than that in 100ml of milk.

Do chia seeds reduce the risk of diabetes and heart disease?

Chia seeds do contain fibre, protein and unsaturated fats – all of which are known to support a healthy heart and stable blood-sugar levels. Some research has suggested that chia seeds may be beneficial for overweight and obese patients with type 2 diabetes. However there is no conclusive evidence to suggest chia seeds can directly reduce the risk of heart disease or diabetes. As part of a balanced diet, chia seeds may contribute to overall health. Other lifestyle factors such as regular exercise are more likely to have an effect.

Read more about how diet and lifestyle can affect heart disease and diabetes.

Side effects of eating chia seeds

There are very few reported side effects of eating chia seeds – on the whole they are well-tolerated. As they are small seeds, consuming too many in one sitting may cause constipation, so it is important to drink adequate water.

Does it make a difference if you eat them raw, soaked, cooked or ground to a powder?

Chia seeds have a neutral taste compared to the bolder flavours of pumpkin seeds and hemp seeds. A popular way of eating them is to soak them in water or milk and put them in the fridge for at least 2 hours (or overnight). The seeds absorb the liquid to form a gel, which resembles tapioca in texture and is commonly known as a ‘chia pudding’. To add flavour, you can try soaking the seeds in flavoured milk, fruit juice, or by adding spices such as cinnamon, ginger or a little honey.

Whole, soaked chia seeds can also be used as a thickening agent for soups and stews, and ground seeds can be used as an egg substitute in baking. To replace one large egg, try using 1 tbsp of ground chia seeds and 3 tbsp of water. Ground chia seeds can be bought or you can make your own in a coffee grinder. When ground they can be used as a replacement for flour in baking breads or cakes. Remember that recipes may yield very different results when substitutions are made, so you may need to experiment to find out what works best.

Dry-roasting and toasting chia seeds brings out and develops the flavour and texture. Toasted seeds add crunch to salads or on top of breakfast cereals. Make sure the oven or hob is at a low temperature and toss the seeds in the pan or baking tray, making sure not to burn them, as this degrades the oils and alters the flavour.

Overall, chia seeds are versatile; they can be eaten raw or mixed into baking.

Recipe ideas:

Coconut quinoa & chia porridge
Vanilla-almond chia breakfast bowl
Apricot & seed protein bar 
Raspberry ripple chia pudding
Raw strawberry jam
Protein pancakes

My own yummy easy keto coconut chia recipe [link].

Sugar-free toppings but preferably stevia sweetened ones, if you can find, or berries 

and a little dark chocolate.

Devilishly Good Keto Meal

#keto dinner #yum Boil 4 eggs, cool, cut and remove yolk. Add to yolks 1/2 tub of Philadelphia cream cheese full fat (of course) plus 4 sundried tomatoes, blitz all together in a blender. Pipe or spoon mixture back into eggs. Decorate with bacon chips and chopped chives. Voila! #whatdiet #ketodiet

Vegan Cooking Class With The Longtable

Keto Cooking Class with The Longtable

Chia Coconut Pudding Saves The Day

After a morning of checking endless ingredient labels for low carb sweets and snacks at Saveco - I was a bit disheartened. There seems to be very little keto-friendly 'breads', crackers, snacks and sweets out here. I've tried Sultan Centre, Approved Market, Mishref Co-op and so far Saveco has the best selection but would love to see more. The diet is going well but I really wanted something sweet and satisfying. The Canderel/Stevia chocolates are pretty good and I've bought some low carb protein bars, but yet to try them. I like the Diablo sugar free strawberry and cream boiled sweets. But many of the sugar-free desserts that I have tried like SF Jello and SF chocolate pudding were horrible, so horrible I threw them straight in the bin. I have severe keto-envy at what is being sold in the States for Keto dieters.

My KD 30 shopping haul from Saveco today (no Keto is not cheap) included chia seeds as I want to make sure I am getting some all round vitamins in my high fat, a lot of protein, no carb Keto diet. They also have fresh nut butters, macadamias, low carb tortillas, full-fat Greek yoghurt, low carb protein bars, coconut flour and almond powder, coconut and almond milks, sugar-free biscuits as well as great Mexican avocados, berries, meats, seafood, turkey bacon, cream, sour cream, cheeses and nuts.

I've tried chia puddings before and was not impressed so really wasn't holding out much hope but decided to try it anyway. Oh yummy! Was so delish I went straight out to soak another lot for tomorrow. Happy Keto tummy. Thanks Saveco.

Recipe 

1/4 cup unsweetened coconut cream (Saveco) Thai food section

2/3 cup of unsweetened coconut vanilla flavoured milk (Saveco) Fridge

6 drops of Sweet Drops Stevia sweetener English Toffee flavour (Saveco) Diet foods
1 tbs oats

1/3 cup chia seeds (Saveco buy them in bulk much cheaper) 

2 tbs unsweetened coconut flakes (Sultan Centre) Health foods

Mix really well and leave for at least 2 hours until pudding-like consistency. It's even better if left overnight. Serve with fresh berries and pecans.

Makes enough for two satisfying portions.

Happy Keto dieting. 

Going Keto

I've been on a keto diet for 8 days so far and although I can't find the scales to weigh myself there are a few pluses already. I don't feel bloated (no milk, no pulses), I have more energy (fat is like rocket fuel), my stiff shoulder feels much better (apparently going keto can reduce inflammation) and almost zero cravings (not even cake, brownies or my fav cookies) so I would say that, so far, I'm pretty interested in staying on it.

You can have as little as possible ideally below 20g net carbs (pasta, sugar, bread, potatoes, rice are out) but meal times have been relatively easy I replace rice with cauliflower rice, I think because it looks like rice my brain is fooled, it tastes good, it's healthy and very satisfying. I should say no carbs in the beginning as you should actively avoid them at all cost but they sneak in so be vigilant. And even though you can eat plenty of fat you must avoid the carbs at all costs. So lots of label reading.

The whole idea of a keto diet is to get your body working on another energy source instead of an intake of glucose via carbs. Once you get your carb intake down to 20g per day your body will start to use your own fat deposits (ketosis) as energy which will lead to steady, impressive weight loss.

Signs of ketosis are dramatic appetite suppression, improved mood, increased energy, diminished sugar cravings. There a keto flu initially it seems but, so far, I haven't experienced it [link].

The diet focuses on eating mostly fat, limited amounts of protein, and almost no carbs at all. The "do" list includes meat, seafood, eggs, vegetables that grow above ground, nuts and seeds, fats and oils, and some full-fat dairy products. In terms of drinks, most keto diet guides advise people to stick to water and skip diet soda, even though it's artificially sweetened some say it can induce hunger but there are varying views on this. Unsweetened Coconut and nut milks are fine.

You are not going to ever feel hungry on this diet but you do kinda miss the toast to dip in your boiled eggs and to put your peanut butter on (solution below is Dr Pape Low Carb Protein Bread). There are plenty of recipes on the net some are good, some are not. The ingredients can get pretty expensive ie. Almond flour and coconut flour to use in making faux bread, pancakes, biscotti, crackers. There are a few keto choices to buy for snacks, other than cheese or nuts, but check for carbs as so far I have not found them.  A lot of ingredient reading going on before buying those protein bars some have carbs and sugar. I've gotten used to bulletproof coffee and coconut milk tea and hope to try Starbucks Kuwait keto-ness tomorrow. 

If they have these options in Kuwait I'll be happy. They have now introduced coconut and almond milk cappuccinos.

I've lost a kilo without really trying, I tried a Caribou coffee last night and asked for a cappuccino with cream and Sugar-Free vanilla syrup tasted great but later I had some bloating and cramping which had me wondering if it was cream or milk. Note to self to keep a close eye on what they put in as it could knock you out of ketosis. I'm still learning but keen to know more.

I've started drinking bulletproof coffee, or a simplified version with instant Gold Blend, which is with coconut oil and butter, and as gruesome as it sounds, it tastes creamy, rich and good. I feel as if my focus and energy levels have risen noticeably. The simple version is black coffee (I use instant) - 1 cup hot black coffee add 2 tbs butter and tbs coconut oil.

I'm going to stick to it. If you have a sweet tooth then stock up on sugar-free sugar (stevia drops), yummy SF maple syrup, SF strawberry sauce, SF boiled sweets and SF gum. Strangely, I have noticed that I am no longer drinking my tea and coffee with Stevia drops and it tastes fine without it. Bizarre but loving it.

Watch those carbs, it's the net carbs that you need to read as fibre is okay.

If you are looking for inspiration and motivation check #keto on Instagram and see some of the incredible transformations, tips, recipes, etc. And I would highly recommend downloading a keto/carb tracker app to help keep you on the right path. I suggest you input your breakfast and lunch before you eat dinner and then you can see how you much you need to tweak dinner and snacks.

Keto tracker app

Haaaaa...What diet? Yesterday's breakfast.

Stay tuned I will add some tried and tested recipes. 

This diet works extremely well with IF, intermittent fasting, so I'm planning to try that too soon. 

Recipes

Keto bread

Keto chapatis

Yummy keto friendly coconut chia pudding [recipe link]

Health benefits of Chia Seeds - I live on this and swear by it for energy and fibre (no more constipation)6 months later update. Still on keto (or as close as possible somedays not keto but really low carbs which reduces the weight loss but not the feel-good benefits) and loving it.  I have lost about 5kgs and my energy levels are amazing. I spent a lot of time trying to make the above bread-substitutes and not really enjoying them but thankfully you can buy Dr Pape's Low Carb Protein Bread in Saveco, Approved Market, Sultan Centre and it's delicious.Buy chia seeds, almond flour and nuts in bulk from Saveco it is much cheaper.I need my chocolate and treats so some days I go over my carb limit and sneak in the Canderel Stevia chocolate bars from most supermarkets. I have a addiction for Barebells snack bars that are available at Saveco and Approved Market. Keto is all about carb counting; the less carbs, the more weight loss. I find as long as I have a snack bar in my bag I can get through the day very easily.I have decided to stay low carb/keto because it makes me feel really good. And almost everyone I know that is doing keto feels the same way. Lots of people are interested and I would recommend they watch 'The Magic Pill' and then go to www.dietdoctor.com and once they understand the concept and benefits then start going keto.Good luck!

Delish Keto Cheesy Garlic Bread

INGREDIENTS

1 cup shredded mozzarella
1/2 cup finely ground almond flour
2 tbsp cream cheese
1 tbsp garlic powder
1 tsp baking powder
Large pinch salt
1 large egg 

1 tbsp butter, melted
1 clove garlic, minced
1 tbsp freshly chopped parsley
1 tbsp freshly grated Parmesan


Marinara, warmed, for serving 

DIRECTIONS


Preheat oven to 400° and line a large baking sheet with parchment paper. In a medium, microwave-safe bowl, add mozzarella, almond flour, cream cheese, garlic powder, baking powder, and a large pinch of salt. Microwave on high until cheeses are melted, about 1 minute. Stir in egg.
Shape dough into a ½”-thick oval on baking sheet.
In a small bowl, mix melted butter with garlic, parsley, and Parmesan. Brush mixture over top of bread.
Bake until golden, 15 to 17 minutes. Slice and serve with marinara sauce for dipping.

Beautiful Baguette Saturday

Pretty darn pleased with myself for a first attempt at making baguette. And they taste awesome with a little salted butter on them though more like a sour dough, hard crust, air bubbles and a little chewy. Yum! 

For 4 smaller or 2 large baguette:

1/4 tsp dry active Rapid Rise Yeast

(Note: if you want to use a traditional bread technique, add the whole package of dried yeast or 2 1/4 tsp) 

1 1/2 cups water (325 grams)

1 3/4 tsp salt

18 oz by weight all-purpose flour (500 grams), about 4 cups

- Mix dough and let rise 12-14 hours or until doubled

- Punch down and shape loaves, let rise covered with floured plastic 1 to 1 1/2 hr or until almost doubled

- Bake at 550 F. Place a baking tray of water in oven before heating as steam is important for the process 

- Spray baguettes with water before baking, at 5 minutes, and at 10 minutes during cooking time
- Bake about 15 minutes or until well-browned

Bread making has always been my nemesis even though I'm a pretty decent baker. I have a great bread maker and that worked fabulously with malted grain flour that they 'used' to stock in Sultan Centre but they no longer have it. The normal bread flour as a loaf made in my bread maker became a little boring. So I found this recipe it looked pretty easy and although it is a lengthy procedure, it's well worth it. So prep it the night before, it takes 2-3 minutes and in the morning - punch down, shape, reproof, wait, bake and enjoy.