A Good Chat About Fats

So one of the bloggers that I seek inspiration and advice from is Chocolate Covered Katie. The fact that majority of her recipes feature chocolate had me locked in right from the start of my blogging days.

This month, Chocolate Covered Katie has declared “Hug a Fat” month. Basically, the purpose of this is to increase awareness about the importance of healthy fats in your diet and that not all fats are bad! They are an integral part of a balanced diet and they also taste delicious. To promote this campaign, we have been asked to choose our favourite healthy fat! There were so many to choose from but I decided to choose WALNUTS!

Walnuts are a great source of omega 3. A good portion to eat daily is 30 grams which works out to be approximately 9 nine walnut clusters. They are free from saturated and trans fats which are the ones you try to limit as much as you can (found mostly in processed foods and high fat dairy and meat products. The good fats you want to be consuming are monounsaturated and polyunsaturated fats.

As well as the nutritional benefits of walnuts, they also taste amazing and work in sweet dishes, savoury dishes and just eaten on their own too!

Here are some of my previous creations with walnuts!

So when you’re considering what you are going to eat today, just remember that not all fats are bad and are a vital part of a well balanced diet! #walnutappreciationpost

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Check out Chocolate Covered Katie to read more about the healthy fats awareness campaign!


Nutritional Information retrieved from:

http://www.helpguide.org/articles/healthy-eating/choosing-healthy-fats.htm

http://www.nutritionaustralia.org/national/frequently-asked-questions/general-nutrition/nuts-and-health

Quinoa Tacos

So I’ve been thinking about making this all week so when I finally had enough time to do it, I was super excited! I love tacos, the ones with beef mince or chicken, but sometimes you just feel like something a little lighter for lunch. Also, who really knows what  is in the store bought taco shells anyway! If you’re looking for a healthier taco variation, I’ve got one for you! This recipe is also vegan and glutenfree for those with special dietary requirements!

Quinoa Tacos (serves 1)

What you’re going to need

1/2 cup quinoa

1 cup water

1 baby cos lettuce (I used 5 leaves)

1/2 avocado, diced

1 tomato, diced

1 tin corn kernels (75g)

Taco seasoning (if you don’t have all the spices , you can use a premixed one or substitute ingredients with ones that you do have)

1/2 teaspoon paprika

1/2 teaspoon cumin

1/4 teaspoon ground coriander

1/4 teaspoon turmeric

1/4 teaspoon ground ginger

1/4 teaspoon chilli powder

salt and pepper

Method

1. To prepare the quinoa, place the quinoa and water in a medium sized saucepan. Bring to the boil. Whilst the saucepan is coming to the boil, prepare your taco seasoning

2. Once water has boiled, turn down the heat to a simmer and place 1 teaspoon of the seasoning into the saucepan. Stir until well combined, then cook covered until the water has evaporated (about 10 minutes). Stir every few minutes to make sure the seasoning is well distributed through the quinoa

3. Whilst the quinoa is cooking, prepare your salsa by combining the corn, avocado and tomato in a small bowl.

4. Place 5 lettuces leaves on a plate and when quinoa is ready, spoon a heaped tablespoon into each leave. Top with the salsa and voila!

image1 (6)IMG_6378

Tuna Zucchini Pasta Salad

So I absolutely love seafood! Unfortunately seafood can be a bit expensive at times and also inconvenient as I only like buying seafood from specific places. However, tinned tuna is my saviour and it’s always an item on hand at home. I wanted to add some protein to this salad and as I was in a bit of a hurry, tuna was the easiest choice. For this recipe, I have loaded the salad with greens so that it is super healthy! Also the best thing about it too is that I did not use any oils. I made a dressing out of the smashed avocado which i lightly seasoned and then I mixed that through the salad to give it moisture. It works as a creamy dressing so was a perfect accompaniment for the zucchini. I like making salads because it forces you to be creative with ingredients you have readily available. It is incredibly easy to whip together and so there’s no excuse to reach for fried or “fast foods”. This will actually save you a bit of coin too.

Tuna Zucchini Pasta Salad

What you’re going to need

1 tin tuna (any kind is fine, a healthier option is to choose one in springwater as opposed to oil)

1/2 zucchini, julienned

handful baby rocket

handful baby spinach

1/2 avocado, mashed (to prevent making more washing up, just mash up your avo whilst it is still in the skin. Its works as a bowl!)

10 walnuts

salt and pepper

lemon juice (optional)

Method

1. Season the avocado with salt and pepper

2. Place the tuna, zucchini, rocket and spinach in a bowl and combine with tongs.

3. Scoop the avocado in and mix through until all the ingredients are coated with avocado

4. Top with walnuts.

5. Drizzle with lemon (optional)

image1 (5)

Beetroot and Walnut Hummus

Beetroot is just one of those amazing vegetables that will match up with pretty much anything you pair it with. It brings colour and life to every dish that it is featured in and its unique sweet yet still savoury taste continues to lure me in for more and to be as creative with it as possible! My dad had actually tried out this recipe a few weeks ago and it tasted fabulous, so I thought I’d give it a try too! However, dad being dad, when I asked him what measurements he used, he responded with “I never measure anything, I just wing it” – not very helpful when you’re a food blogger. Alas, I measured as I go and these were what measurements and ingredients I ended up with

Beetroot and Walnut Hummus (yields 1 cup)

What you’re going to need

1 fresh beetroot, cricket ball size (or if you’re lazy/willing to splash out a few extra bucks then you can buy the precooked ones – not tinned though!)

1/4 cup walnuts

1 clove garlic

1 tablespoon tahini

3 tablespoons olive oil

3 tablespoons water

juice of 1/2 lemon (1 teaspoon roughly, but this is a taste preference)

salt and pepper

Method

1. If you have bought a fresh beetroot, you will need to bake it first. All you have to do is cook the beet how it is (do not peel the skin) by wrapping in some foil and baking for about 45 minutes. When you can easily put a skewer through the centre, it is ready to take out. When it’s ready, remove the skin using a knive and cut the beet into small chunks. Then, put them in the freezer for about 2 minutes so they’re cool enough to work with.

2. Throw all of your ingredients except the water into a pulse blender or food processor. Blend until desired consistency is achieved (if not coming together smoothly, add a tablespoon of water at a time until you’re satisfied)

3. Serve with crackers or other vegetables such as carrots and cucumbers!

Will store in the fridge for up to a week!IMG_6169