Guest post by Michaella’s Kitchen
This week’s beautiful recipes by Michaella’s Kitchen centre on the simplicity and wonders of ancient grains. Although certain schools of thought such as the paleo or ketogenic diet are “against the grain”, there is no denying that their energy giving benefits, amongst others must not be so easily sidelined.
When it comes to grains there are two sorts, wholegrains and refined grains. While refined grains are processed, wholegrains are closer to their original state. This means they have a lower GI, in other words, the glucose is released into your blood stream at a much slower rate, preventing an intense blood sugar spike and keeping you fuller for longer.
When choosing your grains, wherever possible opt for wholegrains, the nutty deliciousness of spelt, rye, quinoa, amaranth, buckwheat, oats and many more.
These recipes featuring wild rice, buckwheat and wholewheat flour will keep you energised and sustained, curbing sugar cravings and enhancing your endurance for any sweat sessions.
Easy wild rice salad with tangy lime dressing
The earthy flavour of the wild rice goes perfectly with the natural sweetness of the dates and the tangy lime and garlic salad dressing. Michaella recommends making it in batches as part of your Sunday prep.
140 grams of wild rice
120 grams of cucumber
100 grams of pitted dates
30 grams of pistachio nuts – cashews or almonds can be used as a substitute
10 grams of pine nuts
2 large handfuls of rocket/argula
2 sprigs of fresh mint
1 clove of garlic
2 tablespoons of olive oil
juice of 1/2 fresh lime
Bring a small pot of water to boil and pour in the rice, reduce the heat and allow to simmer for about 25 minutes.
While the rice is cooking, chop the cucumber into small chunks (as pictured). Next, finely chop the dates and mint.
Prepare the dressing by finely chopping the garlic and mixing in a small bowl with the olive oil and fresh lime juice.
Once the rice is finished cooking, drain and rinse with cold water.
Add the rocket/arugula, cucumber, mint and dates to the rice and mix well.
Stir through the dressing and the pistachios (or cashews/almonds if you are substituting the pistachios) and pine nuts.
Buckwheat noodle salad with creamy lime and tahini dressing
The great thing about this recipe is that it’s not just filling from the buckwheat soba noodles and healthy from the super food broccoli, but it’s versatile. It can be enjoyed hot or cold which means you can make a double serving for dinner and have the rest cold for lunch the next day.
For the Salad:
75g purple sprouting broccoli
85g buckwheat/soba noodles
4 radishes, cut into fine slices
1 tablespoon sesame oil
1 lean steak, cut into slices
1/2 yellow bell pepper, cut into strips
sprouts and coriander for garnishing – optional
1 cup of baby spinach
For the dressing:
juice of 1 and ½ lime
2 tablespoons of tahini
1 garlic clove, finely chopped
1 teaspoon of honey
2.5 tablespoons of water
In a small bowl, pour in the tahini, lime juice, garlic and honey and then stir to form a thick paste. Mix in the water one tablespoon at a time so you can control how thick the dressing is. Leave to one side.
In a small pan, bring water to boil and put in the soba noodles. In another small pan, bring water to boil and put in the broccoli. Both take about 4/5 mins.
While this noodles and broccoli are slowly boiling to death, heat the sesame oil in a pan.
Add the steak strips, turning only after about 4 mins, at which point they will only need 1 min to crisp up on that side.
If you are having this meal cold, which I recommend for lunch, rinse the broccoli and noodles in cold water. Otherwise, if you are having hot, drain the noodles and broccoli.
Arrange everything in a bowl, garnish with the coriander and sprouts.
Pour over the creamy dressing, Instagram the living daylights out of it and then enjoy!
Sugar Free Blueberry Muffins
Did you know that many store bought breakfast foods like blueberry muffins, pancake mix and granola actually don’t contain real blueberries?! They are sometimes totally fake ‘blueberries’ or ‘blueberry pieces’ which are made up of sugars, corn syrup and food colouring, some of the brands that do this may shock you – I know it shocked me! It can be disheartening when you are trying hard to eat clean and you find out that the ‘healthy’ breakfast you were eating and instagraming actually isn’t as nutritious as you thought. The appeal of store bought breakfast foods is that they appear healthy and convenient and although some of it totally is, that’s not always the case.
This sugar free blueberry muffin recipe is naturally sweetened with honey and keep in an airtight container for up to 5 days so you can make them on a Sunday and enjoy them all week.
280g wholewheat flour
120g organic white flour
1 tablespoon baking powder
½ teaspoon bicarbonate of soda
300g plain Greek yogurt
150g runny honey
105g oil – I used coconut oil however olive oil can be used
150g fresh blueberries
pinch of salt
1 teaspoon cinnamon
½ teaspoon vanilla bean paste
Preheat the oven to 200 Celsius and line a 12 muffin tray with muffin cases.
Using an electric mixer, whisk the eggs together, then add the honey and vanilla and whisk. Lastly, add the oil and mix well. If you are using coconut oil, melt it first before mixing in.
In a separate bowl, mix together the flours, baking soda, bicarbonate of soda, salt and cinnamon.Pour the egg, oil, vanilla and honey mixture into the dry bowl and fold with a wooden spoon.
Gently mix in the yogurt and blueberries and mix well using a wooden spoon.
Scoop the mixture into the muffin cases and bake for 10 mins. After 10 mins, reduce the heat to 185. Celsius and bake for a further 10-15 mins or until the tops are golden brown and a skewer comes out clean when poked into the muffin.
Michaella, is the founder of Michaella’s Kitchen blog. After cutting out refined sugar, Michaella has never looked back, she now hopes to share her lifestyle tips and recipes so you can have the indulgent treats you love free from the bad stuff.