by Linn Thorstensson | Sep 11, 2017 | breakfast, Healthy Treats, Recipes, snack, Vegan
Whilst I am chipping away at a non recipe blog post I thought I would share this seasonal favourite one of mine. It is funny because sometimes those types of posts almost writes themselves, and other times they require a bit more of an effort.
I picked up some really delicious Irish apples the other day when I was in Cork City. Ten apples for €2, so quiet a bargain. Which is so often the case when you buy locally grown or produced food that is in season.
To be honest, apples are not a fruit that I tend to include in my weekly shop on a regular basis. Bananas are my staple (not locally grown!), mostly because I love using them in smoothies. From there it can shift to whatever looks good and is reasonably priced.
Or if there’s something that looks interesting and that I haven’t tries before. Like green plums (seriously good), or kumquats, or just good old raspberries… You get the idea.
Fresh slices of apple with some nut butter is a “classic” snack in nutrition circles. It’s easy, portable and give you that balanced combination of carbohydrates with fat and protein, that will prevent your blood sugar from spiking too much.
But with the change of seasons, baking them whole in the oven is much more satisfying to me. And I suppose it I also means I am admitting that we have now left Summer behind, to get ready for wet and windy days, woolly jumpers, cozy hats, warm fires, darker evenings as well as beautiful clear skies with all the colourful glory that the autumn leaves brings.
Do I feel ready for this kind of transition? I don’t know… Are we every truly ready for any change in our lives, consciously chosen or not?
Yet it is the one certainty that we have.
And need to learn to live with.
The constant of change.
I began making baked apples like this about two years ago and since then this recipe have become an autumnal ritual of sorts. It is a lot less effort than you may think and only requires a few basic ingredients.
I tend to use eating apples rather than cooking apples for this.
Baked Apple with Spiced Nutbutter & Dark Chocolate
Recipe is based on one apple per person so double ingredients per amount of apples required.
1 crispy type of apple
20g good quality dark chocolate, roughly chopped
1 tbsp nut butter, (hazelnut would be me personal preference)
½ tsp mixed spice or pumpkin spice
Good quality ice cream, dairy free alternative or crème fraiché, to serve
Heat your oven to 180˚C. Cut the top off and then core the apple. If you have one of those tools to core an apple, lucky you! It will make it much easier. If you don’t use a small knife to cut around the core and then remove it.
Place your apple(s) on a lined baking tray. In a small bowl mix nut butter and spices together until you have an evenly paste.
Stuff the core of the apple(s) with alternate teaspoons of nut butter and chocolate until it’s full. Place the top back on.
Bake the apple(s) for about 30 min until the skin is soft and cracks and the flesh is fairly soft.
Serve warm with your choice of ice cream / cream / dairy free alternative.
** Some interesting alternatives for stuffing would be to use some butter instead of the nut butter (if you can tolerate dairy). Or some almond paste. You could make your own by blending ground almond with some maple syrup.
If you don’t have mixed spice, using ground cinnamon and / or cardamom would be delicious too!
Oh and I recently spotted this baked apple recipe over on Green Kitchen Stories. That looks pretty rad too.
And if you want to make your own nut butter go here.
by Linn Thorstensson | Jul 17, 2017 | Dairy free, Gluten free, Recipes, snack, Vegan
Let’s continue with the theme of sweetness. And summer.
After about 10 days spent with my family in Sweden, where it wasn’t up the usual July temperatures, I subsequently returned to an Ireland which kind of is.
So that inspired me to share this recipe I created a few years ago for a guest posting on someone else’s site, and since I’ve been a little short on time, plus the fact that there are some internal work currently being done to the house I live in (think dust, shambles and loud drilling noises) then coming up with something totally fresh and new felt too challenging.
Here we are with an oldie, but a goodie. Perfect for summer.
In these days of everyone going gluten free, dairy free, sugar free, vegan or paleo it can become a minefield to find something to eat, or serve, which is still tasty, nourishing and made from simple wholefood ingredients.
Personally I don’t believe that adhering to any of the dietary requirements above should mean restrictive and boring. (Nor does it mean that we should attach any other emotional connotations to it either, but that’s a different conversation.)
Rather the opposite in fact. If you have to adhere to any food restrictions for health reasons they can in fact serve as a gateway into a more simplistic, holistic and diverse way of eating.
The question I constantly ask myself is “When did it become so complicated to choose what to eat?”
In the end of the day no matter what latest nutritional trend you follow, doesn’t it just come down to the quality of the food in the end? How it has been grown and produced – with care. How it’s been prepared – with love. And how it’s being served and eaten- with joy!
I don’t follow any particular dietary trend and eat most things which will make me feel good and do something good for my health. And if you’re going to cut something out of your diet for good, cut out the guilt.
Michael Pollan, author of several books on food and the history of cooking, eating, agriculture etc. have the best advice I know, which is really straightforward.
Eat (REAL) food. Not too much. Mostly Plants.
You simply can’t go wrong with that…
Now let’s move on to the recipe.
This is a simple, yet decadent summer dessert which should please the majority of your guests regardless of what they call themselves. what they can or cannot eat.
Coconut Panacotta with Raw Raspberry Chia Jam
Serves 2-4 depending on the sizes of the serving glasses you use
Panacotta:
1 can of coconut milk – Preferably organic and additive free
1 ½ tbsp. raw honey – use maple syrup if vegan
1 tsp vanilla bean paste, or vanilla powder
Zest of one organic lemon
2g agar-agar powder – available in healthfood shops
Raspberry Chia Jam:
125 g fresh raspberries, washed & drained
Juice of ½ lemon – optional. Lime would be lovely too
1 tbsp of chia seeds
Place coconut milk, vanilla bean paste, honey, lemon zest and agar-agar powder in a small sauce pan. Bring it to a boil while constantly stirring to make sure the honey dissolves and prevent the agar-agar flakes from sticking to the bottom. Once the coconut milk mix reaches boiling point boil for one min, then remove from to heat and allow to cool. Once the coconut milk has cooled to finger temperature pour it into small serving glasses and allow to set in the fridge.
To make the chia jam; place your berries in a food processor / blender. Squeeze the lemon juice straight into the bowl of your food processor / blender. Blend until smooth. Transfer the blended berries to a container. Add in the chia seeds and stir until well combined. Let the chia jam sit for an hour or two to allow the seeds to gel. Stir a few times.
Add the jam on top of your set coconut panacotta to be served straight out of the glasses it’s set in. Garnish with a sprig of mint or some shaved dark chocolate.
Note* I did not add any sweetener to the chia jam. You can of course do so if you want it less tart.
by Linn Thorstensson | Aug 9, 2015 | Dairy free, Gluten free, Healthy Treats, Paleo, Recipes, snack
Do you ever end up trying something new because you are stuck with some leftover food and don’t want it to go to waste? I strongly dislike food waste as it is both a waste of money AND resources. In my younger days, I had an aversion to eating the same food more than one day at the time, but having to eat on a budget kind of sorted that issue out…
I came upon this dessert more by chance as I ended up with a bunch of egg yolks after my first meringue making experience. I can’t believe I had actually never made meringues or curd for that matter, before! Both classic desserts and both pretty easy to make. Though if you don’t have an electric beater, like me, I’d suggest you try this lemon-lime curd recipe first.
Once left with my egg yolks and not being sure what to make of them, I went scouting for ideas amongst my many cookbooks. I struck gold with Susan Jane White‘s The Extra Virgin Kitchen! Susan Jane White is a funny, witty cool Irish food writer and The Extra Virgin Kitchen is her debut cookbook.
I have a kind of love-hate relationship with it as the fonts used in it makes the book somewhat hard to engage with… But the few bits I have tried so far have been delicious indeed. So I think I’ll have to revisit it again soon.
You’ll only need five very basic ingredients for this recipe. I’d even go so far to guess that you’ll have them all at home the majority of time so I dare you not to try it sooner rather than later…
The quality of eggs is something I never compromise on. I may not buy everything I eat organically, but eggs I certainly will. There is no comparison in both flavour and colour when you cook and eat eggs from happy hens which are truly free range and get to spend their life outdoors, picking at grass, herbs, worms and whatever else hens eat. I’m super lucky as I can get my eggs from an organic farmer up the road and I’ve seen what a happy life his hens lead. No wonder the eggs taste superior! Their positive energy comes through the food, for sure.
Extensive antibiotic use is a massive problem in the poultry industry. And I recently read an article about the worries that most of the antibiotic resistance we currently see in humans is due to a consumption of animals / animal products made from animals raised on excessive antibiotic use. Not good. Not good at all.
So choose your animal products with care. In doing so we naturally end up eating less, leaving more room for a colourful varied diet made up of mostly plants.
Maybe one day I’ll have my own hens. At the moment it’s not practical due to present circumstances such as, a lot of dogs, foxes roaming around and my bird phobia…
You will have this dessert made in about ten minutes, but you will be preoccupied with it for all of those ten minutes.
Lemon – Lime Curd
Serves 2-4 depending on how much you want to give everyone(!)
6 egg yolks – ideally organic (or home-rared)
5 tbsp coconut oil
4 tbsp raw clear honey
Juice of one lemon
Juice of one lime
Carefully separate out your egg whites from yolks. I usually do this by cracking the egg carefully and then shifting the yolk from one piece of the shell to the other as I let the egg white fall into a small bowl. Set your egg whites aside and place your egg yolks in a small saucepan.
Add in the coconut oil, the honey and the lime and lemon juice. On a gentle heat keep stirring your mix with a whisk. The coconut oil will gradually melt and so will the honey. Keep whisking until you have a golden smooth mix.
You will have to keep up this whisking for approx eight min. This step is important. As soon as you begin to see little bubbles on top keep a close eye on consistency as the curd will begin to thicken.
Once your curd is thick enough to coat the back of a spoon, remove it from the heat immediately, before it splits. Pour it into small glasses or bowls and then set aside in the fridge, once it’s cooled a little, to set.
Serve with fresh berries. You can add whipped cream, Greek yoghurt or marscapone cheese if you are that way inclined too.
Recipe slightly adapted from Susan Jane White’s book The Extra Virgin Kitchen
by Linn Thorstensson | Dec 16, 2014 | breakfast, Dairy free, Diet, Gluten free, Healthy Treats, Immune System, Paleo, Recipes, Sugar free, Super Food, Vegan, Vegetarian
This recipe has sat in the draft section for some time. Turns out posting it now, is good timing still, because it could easily work as a nutritious addition to your menu over the holiday season.
You may have heard of chia puddings by now. You may even be a big fan of them. If you haven’t you are missing out of one of the easiest, nutritious snack/dessert /breakfast ever! I remember a few years ago when these tiny little seeds appeared on the shelves in the health stores and no one had really heard of them, let alone knew what to do with them… These days they are big news! Turns out they are a good source of plant based omega 3 essential fats. They are also high in fibre, potassium, zinc, calcium and phosphorus.
The seeds come from a desert plant, Salvia Hispanica, grown in Mexico and these tiny super seeds apparently featured on the menu of the famous Aztec warriors. In fact the word “Chia” supposedly means strength. When they first appeared this side of the world one of the many marketing claims was how it could help with weight loss. This may be true in some sense, but of course it’s highly unlikely that it would help anyone shed pounds all on its own. Weight loss is a lot more complex than just take one magic substance, unfortunately and the sooner we stop buying in to that concept the better (But that’s a topic for another day…)
I think in those early days, no one really had any clue how to eat them or how to make them taste nice. Thing is they swell a lot in any liquid you leave them in, and when they do, turns out they don’t look all that appetizing… The very first time I tried chia seeds it was a tsp of seeds soaked in plain water, just swallowed down. Not the most exciting thing I’ve ever eaten to be honest. Obviously times has moved on – enter Chia Pudding! I’m not sure who originally came up with the bright idea of serving the little guys this way but let’s just say it’s genius! Their ability to gel makes for a nice consistency and when you eat them in this way they can actually help with constipation rather than hinder it.
I have tried lots of different types of chia puddings at this stage but using a good quality full fat coconut milk is by far my favourite. It even reminds me a little of the Christmas dessert we have back home, rice pudding, well actually more like the cold version of rice pudding; Ris á la Malta.
Here you have a slightly healthier version made with just two ingredients: Chia Seeds and Coconut Milk. I’ve chosen to top this pudding with some winter spiced berries. Here I used the blackberries we picked back in the autumn. Grateful for the abundance back then and for the freezer now! If you, like me, live in the Northern Hemisphere where berries are not in season, then use frozen ones. I’d imagine blackcurrants or blueberries could work to. And if you live some where were it’s berry season, well then make the most of it and use fresh ones!
Coconut Chia Pudding – With Winter Spiced Berries
Serves 2
For the chia pudding:
200 ml full fat coconut milk – organic if possible
2 tbsp chia seeds (whole seeds)
For the berry compote:
1 cup blackberries – fresh or frozen
1 tsp of ground cinnamon
1-2 star anise (depending on size of the star)
1 tbsp pure maple syrup
To make the pudding; mix coconut milk and chia seeds together in a small bowl. Make sure it is well mixed together and stir a few more times over the next five min, to remove any lumps, as the seeds start to absorb the liquid. Then move to the fridge and let it set over a few hours.
To make the berry compote; place the frozen (or fresh) berries in a small sauce pan. Add in maple syrup, ground cinnamon. Gently toss the berries in the maple syrup and spices until evenly coated. Add in the star anise. Bring it slowly to a simmer and let it simmer away for about 10 min until fruit is soft and the compote is fragrant.
Serve the chia pudding in small bowls with topped with the warm spiced berry compote.
N.B This dessert (or even breakfast!) is very filling and not very sweet. You can omit the maple syrup if you are looking for an even lower carbohydrate load.
P.S. I hope you don’t mind me throwing in a picture from the beautiful autumn we had. Worth a reminder of brighter days to come as the longest day of the year fast approaches.
by Linn Thorstensson | Nov 5, 2014 | Dairy free, Gluten free, Healthy Foods, Healthy Treats, Paleo, Recipes, snack, Sugar free, Vegetarian
We’re turning one! A little over a year ago this food blog was born. It all started with an idea that it would be so much more fun to cook, photograph and blog about the food I cook in my own kitchen and the type of food I recommend to my clients. Getting a brand new website built last year brought it’s own challenges but has it been worth it? Oh yes. And I hope you think so too.
I’m delighted to have so many people stopping by here each month, a few 1000 of yous now (!) And even more people over on Instagram. Heading for 10K now. This time there was about 500. How things change. So many things has happen this year. So many opportunities opening up. Guest blogging, cooking demos, online programmes (in the pipeline) and new friends. I’m so grateful.
Anyway. To celebrate Straightforward Nutrition’s blog first blogiversary I have teamed up with Waifair.co.uk to give one lucky reader here the opportunity participate in a Giveaway on the blog.
If you want to be in the draw to be given a £150 voucher to spend on kitchen appliances over on their site, this is what you need to do:
I believe sharing is caring and that we can all learn from each other to lead healthier and happier lives, so to be in the draw Leave a comment below, on this post, about the ONE Change you have made to help you live a healthier life. This could be anything from a change in habit or mindset to making shopping lists /menu plans or what ever it is that you have changed in order to live a healthier life and that you found made a profound difference.
I can’t wait to hear what brilliant changes you have all made! Please note the draw will close on Nov 20th. So do drop us a line before then.
**N.B Unfortunately this competition is only open to Irish & UK residents. I hope I will get an opportunity to run another giveaway in the future for the rest of you.**
I was tossing with the idea of making something savory as to celebrate with but somehow I just felt it would look a little weird sticking a small flag on a slice of pizza… Maybe next year!
These little lemony paleo muffins were actually featured as the recipe of the month on my old website, a long way back. And there wasn’t a pretty picture to go with it then either so what better excuse to make them again. If you like lemons, poppy seeds and want to bake something Paleo and gluten free, chances are you will like these muffins.
As far as gluten free go and baking with almond flour these are very easy and does not have an ingredients list the length of your arm, which is so often the case with gluten free baking. Gluten free baking is an art in itself, and I with confidence, hold my hand up, declaring it’s one I have yet to master. You really need to know what you are doing and, cooks like me which often just “add a little of this” and “a little of that” do better when strictly adhering to someone elses tried and tested recipe.
Almonds are a great source of potassium, magnesium, calcium, zinc and vitamin E. They are also a good source of unsaturated fatty acids as well as protein. If you make your own almond meal from whole almonds, leaving the skin on, you will get plenty of fibre too.
Lemon Poppy Seed Muffins
Makes 8 small muffins (they are seriously filling so no need to stuff yourself)
2 eggs
1/4 cup of oil of your choice – I normally use a nice fruity olive oil but I’d imagine melted coconut oil would work well too.
3 tbsp of clear runny honey – Local & Organic preferably
1 tsp vanilla extract
2 1/2 tbsp of lemon juice
2 1/2 cups of almond flour – 250g of whole almonds will yield this amount when ground
2 tsp poppyseeds
1/2 tsp of baking powder
A pinch of salt
Lemon zest of one lemon, finely grated
Preheat your oven to 180C. Place eight small muffin cases in a muffin tray. Or use an ordinary baking tray if you don’t have one.
Start by separating the egg yolks from the egg whites. Leave the yolks in one bowl and the egg whites in another one. In the bowl with the egg yolks, add honey, lemon juice, oil and vanilla extract and mix together well. Add in your dry ingredients and mix until you have a stiff batter.
Now proceed to whisk your egg whites until stiff peaks are formed. I normally do this by hand as it is such a small amount. Try using a large bowl so you can get plenty of air in . Or use electric whisks and spare yourself a work out. Gently fold the egg whites into the batter. Taking care to make sure it gets well blended but try not to be too heavy handed as the air from the egg whites is what will make your muffins nice and fluffy.
Spoon the batter into the muffin cases, filling them to about 2/3. Bake for about 20 min in the oven. After 10 min place a sheet of tinfoil loosely on top to prevent the muffins from burning while they finish baking. They are ready once a scewer comes out clean. Keep a close eye as they get too dry very easily if left in for too long.
Place the muffins on a wire rack and allow too cool completely before tucking in. Any leftover muffins will keep for up to a week if kept in a cool dry place in an airtight container.
Don’t forget to leave a comment below about The One Change you have made to make it easier to live a healthier life, to be in the draw for £150 to spend on some useful kitchen appliances to make you cooking easier!
And thank you for stopping by over the past 12 months 🙂
