Eat Simply, Eat Well

Healthy recipes & tips to help you live the good life. by Ann Plough

5-Minute Berry Parfait

April 20, 2016 by aplough

 

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5-Minute Berry Parfait

This beautiful dessert has got to be one of the easiest, fastest desserts you could ever hope for. Just four ingredients, this lovely parfait is the perfect afternoon snack, quick breakfast on the go or makes a great dessert. Any way you eat it, you’ve gotta love its simplicity.

The secret to the creaminess is the silken tofu – an ingredient available nearly everywhere.

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Tofu is made by first soaking dried soybeans overnight and then grinding them to a pulp. The pulp is then pressed through a cheesecloth to remove the milk – producing soy milk. You could bring the soy milk to a boil, pour it into jars and enjoy it fro there – it’s really delicious.

To make tofu, the soy milk is heated and then some kind of acid – vinegar, lemon juice – is added to make the milk coagulate and form curds. The process is much like making ricotta cheese, actually. the curd mass is spooned into a tofu mold and the excess liquid is drained away.

Silken tofu is simply tofu that has been drained in a mold, but hasn’t been pressed, so it contains higher levels of moisture than the firm tofu you might want to use in stir fries. It has a texture similar to a full fat Greek yogurt – but with a lot less fat and none of the dairy, making it a great option for people with lactose intolerance or who want to simply avoid dairy. It’s creamy texture lends well to desserts like this one – or to dips and spreads, such as a tofu mayonnaise.

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5-Minute Berry Parfait

Tofu can be a great, healthy addition to your diet:  

  • Per 100g it has: 55 calories, 2.5 g fat, 2.1 g carbohydrates, 6.0 g protein 
  • it is good source of calcium, manganese and copper
  • It’s real food and close to its whole food form and undergoes much less processing than most soy consumed in food products today.
  • Much of the soy grown in the world today is GMO soy and heavily sprayed with pesticides, so it’s really important to spend the money and buy organic soy products. Check your labels!
  • As this article by Bon Appetit says, there has been a lot of research done around soy and whether or not you should be eating it. As with so many products, it depends…and everything should be eaten in moderation. Most scientists agree that moderate amounts of soy from a good source offer multiple health benefits.

Personally, I love soy and eat it once a week or so. Desserts like this one are a wonderful way to include it in your diet, so get out your blender and let’s get rolling!

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5-Minute Berry Parfait

5-Minute Berry Parfait

  • 1-300g package silken Tofu (e.g. Pehmeä Jalotofu)
  • 2 cups / 5 dl mixed fresh or thawed frozen berries
  • 1 – 2 tablespoons pure maple syrup (depends on your test and the tartness of the berries)
  • 1 teaspoon grated lemon zest
  • 2 teaspoons hemp hearts or Chia seeds

Combine the tofu, 1 1/2 cups/4 dl of the berries, maple syrup and lemon zest in a blender. Blend on high speed until smooth. Taste; and add more maple syrup if you prefer it sweeter.

To make the parfaits:

  • pour a heaped spoonful of the remaining mixed berries into the bottom of four short, clear glasses.
  • add 2-3 heaped tablespoons of the soy-berry mixture to each glass
  • pour another spoonful of berries over to form another layer
  • divide the remaining soy-berry mixture between the four glasses and spoon the remaining berry mixture on the top
  • sprinkle each parfait with 1/2 teaspoon of hemp hearts or Chia seeds, or both.

Serves 4.

Eat simply, eat well,

Ann

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Filed Under: Breakfast, Dairy-free, Dessert, Gluten-free, Snack, Vegan

Healthy Baked Oatmeal Porridge

April 18, 2016 by aplough

 

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One of the most popular posts on this blog is the Overnight Barley Porridge. I think one of the reasons is the appeal of a one dish meal that basically takes care of itself, provides great flavor and nutrition, works for a crowd, and is super simple to make.

So I decided to make another variation on the theme, using oatmeal.

For this recipe, I used steel cut oats, know as “kaurasuurimot” in Finnish. These are unrefined, unrolled oat grain that have the husk removed, but are not rolled, so that the grain retains its shape when cooked in the same way rice does in a risotto. The texture looks good and is a joy to eat: soft, creamy, smooth and warm. Steel cut oats can be found in most grocery stores nowadays. If you are in Finland, Ruohonjuuri and Stockmann Herkku are good places for these, as are some K-markets. If you can’t find steel-cut oats or kaurasuurimot, use the large old-fashioned oat flakes instead.

While most baked oatmeals call for using eggs, milk and a LOT of sugar, this one keeps it lean and vegan, using a bit of maple sugar, coconut oil, banana and cinnamon for flavor and sweetness, and flax seeds as a binding agent instead of eggs. I like to top this with berries, a spoonful of yogurt, and toasted nuts or seeds, but I can also imagine this would be amazing with a spoonful of peanut butter and some toasted walnuts, and perhaps a little bit of coconut milk poured over the top.

Oatmeal is a great breakfast, full of healthy heart healthy fiber that keeps you going strong all morning long. Add in a big serving of berries, seeds and yogurt, and you have a well-balanced and healthy breakfast with minimal effort. It’s a win-win.

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Healthy Baked Oatmeal Porridge

Go ahead and make a big batch. This freezes really well for reheating later, or, if you want to prepare breakfast for the entire week, will hold well in the refrigerator for up to one week.

Make it now; eat happy every single morning, all week long.

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Healthy Baked Oatmeal Porridge

Healthy Baked Banana Cinnamon Oatmeal Porridge

  • 3 cups/7 dl steel cut oats/kaurasuurimot (you can use old-fashioned oats if necessary)
  • 6 1/2 cups/1.4 l boiling water
  • 3 tablespoons coconut oil
  • 1/4 cup/ 1/2 dl pure maple syrup
  • 2 ripe bananas, grated
  • 1 1/2 teaspoons ground cinnamon
  • 1 teaspoon sea salt
  • 2 tablespoons ground flaxseeds mixed with 6 tablespoons water

Heat the oven to 190°C/375°F.

Combine all the ingredients in a 3 liter/3 quart oven-proof ceramic dish. Place the filled dish onto a baking try and place the tray into the hot oven. Bake for 50-60 minutes, or until the top is nicely browned. Removed from the oven and allow the porridge to rest at room temperature for 10 minutes. The porridge will firm up a little during this time.

To serve:

  • greek, soy or coconut yogurt
  • mixed berries
  • toasted nuts or seeds
  • oat milk or coconut milk

Serves 6-8

Eat simply, eat well,

Ann

Do you have other great ideas for easy & healthy breakfasts? Let me know in the comments below.  Did you like this post? Please share it with your friends.

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Filed Under: Breakfast, Dairy-free, Gluten-free, Vegan

6 Top Food & Nutrition News This Week + Food For This Weekend

April 15, 2016 by aplough

 

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Do you ever find yourself glancing at interesting links as you scroll through your social media accounts & news feeds during the week, only to find you can’t keep up with them all? I know I do.

Every week, I find myself saving a long list of links to read later. There is a lot happening in the food-nutrition-tech world, and I just can’t get to them all during my Monday-Friday, 8-5, so I typically read some and save the rest to read Saturday morning as I sip my coffee. It’s the perfect way to begin a relaxing & refreshing weekend – and there are so many things I’d love to start a conversation about.

So beginning today, I’ll be sharing the best of digital news on the blog – with you!

Yup! Every Friday, just in time for the weekend, I will bring you my short list of top reads from the past week covering food, nutrition, and food tech, and definitely some fun surprises thrown in there too. If there’s something that catches your eye, makes you smile or makes you grumpy – let me know in the comments! I’d love to hear what you think.

Settle into your favorite reading spot and enjoy!

  1. Is fat good or bad; and what the deal is with sugar? The Guardian’s Ian Leslie weighs in on The Sugar Conspiracy. (It’s even more complicated and fascinating than you think).
  2. Eco Watch‘s newest list is out: Top Fruits and Veggies that you should always buy organic.
  3. Looking for clear, glowing skin? It’s all in what you eat. Dr. Sara Gottfried shares her tips for great skin.
  4. This article about skim milk labels got me thinking: what’s real and what’s natural when it comes to milk?
  5. Big Food labels GMOs; but, as Marion Nestle reminds: No amount of labeling makes processed food good for you.
  6. And then things get crazy in Japan with food tech: a new fork could help bland food seem salty. Say what?

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Wondering what to eat this weekend? Try these delicious Spring recipes.

  • Cilantro Parsley Avocado Dip will make any party better.
  • What’s better than pizza on the weekend? Seriously Simple Pizza Sauce makes it easy. Especially if you keep it healthy and use whole wheat tortillas as the base, spread a little sauce over the surface, and let everyone add their favorite toppings. You can do it tonight – very little advanced planning required. You’re welcome.
  • Wake up on the right side of life tomorrow morning with this All Green Smoothie.
  • Or start prepping for mornings all next week with this Healthy & Homemade Granola – a favorite on this blog.
  • Let them eat cake! My Lemon Vanilla Polenta Cake is light, healthy, and has half the sugar of most polenta cakes. Grab some lemons and enjoy this cake all weekend.
  • Busy, active weekend ahead? These Lemon Vanilla Coconut Snack Bites are the key to keep you happy & energized.
  • This super-quick Israeli Couscous with Tomatoes, Basil and Mozzarella will make nearly everybody happy. Sub in regular couscous if you can find Israeli couscous.

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Enjoy the weekend, wherever you and however you spend it.

To your health and joy,

Ann

Have you signed up for the ESEW newsletter yet? Go get yours by filling out the form at the top right of this page. 

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Filed Under: Breakfast, cake, Drinkable, Main Course

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