I used to enjoy eating baked beans but steer clear due to its high sugar content.I was happy to see KOO’s Lite version on the shelves, so naturally I had to try it ( taste test🙂).
A vegan recipe came to mind as I thought about how to prepare the baked beans. My colleague purchased tofu for me from a Chinese shop for an affordable price of less than R4 for a block. (Yeah you heard right!)
Given that I needed to use the tofu, I decided to make a baked beans and tofu curry.
The curry cost me less than R30 in ingredients and can easily feed a family of 4 adults if served with some wholewheat pasta or brown rice, or simply enjoyed on its own. It took me a total of 30 minutes to prepare including the cleaning up.
The reduced sugar did not compromise the baked beans taste as we know it to be. The tofu provided protein and a lovely texture to the curry.
1 small onion sliced
2 red chillies (depending on how spicy you want) 🌶
3 sprigs curry leaves 🍃
1 tablespoon coconut oil
1/2 tsp mustard seeds
1/2 tsp cumin seeds
1 tsp turmeric powder
2 small tomatoes
1 can KOO Lite baked beans
1 block tofu
Pink Himalayan salt for taste
Heat coconut oil in a heavy based pot over medium to low heat.Add onion, chillies, 2 sprigs curry leaves. After about 30 seconds, add mustard and cumin seeds, fry for 20 seconds.Add turmeric powder and tomatoes and salt.Cover pots with lids and let the tomatoes cooked until soft enough to mash up.Once tomatoes are mashed, add tofu and baked beans and last sprig of curry leaves.
Cook covered on very low heat for a total of 15 minutes while mixing lightly every 5 minutes to make sure it does not stick to the bottom of the pot.
I pretty much said goodbye to coffee and howdy to turmeric lattes this winter. These golden cups of warmth are packed with flavour and antioxidants! I grew up with turmeric as a staple in our home used to nourish food, treat digestive issues and applied on the skin for a flawless glow.
Apart from this being a moreish tasting drink that both my toddler and I have come to love during this cold season, it also packs a substantial amount of health benefits.
Digestion boosting powerhouse
Natural liver detoxifier
Reduces blood sugar levels
Builds immune system
Eases mentstrual cycles
I have opted to used a plant based milk as we are on a journey to a more plant based diet (a post for a another day!). You can use water, but you won’t get the creamy texture and it will turn out more like a tea than latte…both versions are tasty.This drink can be made in advance and stored in the fridge for up to 2 days.Warm and enjoy whenever desired!
2 cups unsweetened almond milk
1cm piece grated fresh turmeric
2cm freshly grated ginger
1 cinnamon quill
1 teaspoon ground cardamon
1/2 teaspoon freshly grated lemon rind
Pinch freshly cracked black pepper (aids the digestion of turmeric)
Place all ingredients in a saucepan and gently simmer on low heat for 10 minutes.
I have been breastfeeding baby Mckenzie Rose for just under 10 months and by no means an expert on the subject (my go to person for this is Laura Sayce, my doula) or a nutritionist. My intention is to share with you the snacks that are working for me during my breastfeeding journey.
I am sure every new mom can relate to how demanding and exhausting breastfeeding can be as you are now responsible for your baby’s nourishment. This is the main reason I found it vital to have healthy, quick and easy snacks on hand. Without these snacks I would have probably not eaten for hours as Mckenzie was one of those babies that just wanted to be latched onto my breast for hours at the beginning. Also, I started craving every possible unhealthy food after I started breastfeeding from biscuits to greasy deep fried food…….now that this is out the way; let’s get to the fun and yummy stuff.
My solution to running the risk of not eating enough or giving into my cravings was to have healthy snacks on hand. Snacking is key for me, therefore I have to ensure that they are robust and satisfying. My dietitian advised me while pregnant to focus on good fats and protein (as I had gestational diabetes…a post for another time) and to continue doing this while breastfeeding. In addition, I constantly ensure I have water on hand or unsweetened herbal tea (when baby is not latched and I get some downtime). So here are my go to snacks listed below:
Smoothies– Love my smoothies, easy to drink while breastfeeding and packed with tons of nutrients. Here are some of my favourite recipes
1 cup coconut water (keeps you hydrated which is imperative when breastfeeding)
½ cup frozen melon of choice
½ cup frozen blueberry
Small piece fresh ginger
4-5 mint leaves
Blend and enjoy.
Energy date balls/bites – Easy to pop into your mouth and boy oh boy are these yummy. If you love them as much as I do, I recommend doubling the batch.
Glamorous energy balls
1 cup pitted dates (I use medjol dates)
1 cup dried cranberries (or dried fruit of your choice)
Pinch of cardamom powder
2 TBSP of chia seeds
2 TBSP of flaxseed powder
1 ½ cup rolled oats
1 cup almond flakes (any nut of choice)
¼ cup spring water
2TBSP rose water ( I love the flavour, if you don’t like it then use water or vanilla essence)
Add the dates, chia seeds, flax powder, rose water and water to a food processor. Blend until the mixture is combined.
Add the remaining ingredients and pulse until just mixed into the wet mixture. They mixture must be clumpy and chunky and not like a puree (take care not to over pulse).
Place mixture into a bowl and form balls using your hands.
Place balls into a glass container and cover. Refrigerate and will keep for up to a week.
Nuts about energy bites
1 cup pitted dates (I use medjol dates)
3 TBSP macadamia nut butter (nut butter of your choice)
1 TBSP flaxseed powder
1 TBSP chia seeds
2/3 cup rolled oats
½ cup toasted coconut chips
Add the dates to a food processor and blend until it forms a ball.
Add the remaining ingredients and until the mixture is clumpy and chunky and not like a puree (take care not to over pulse) mixture into the dish. Press into glass rectangular dish and cut up into small squares.
Cover with a lid or cling wrap. Refrigerate and will keep for up to a week.
1 can chickpeas (drained and rinsed in a colander)
1 large or 2 medium avocados
3 TBSP olive/coconut oil
2 TBSP lemon juice
1 tsp crushed garlic
¼ tsp cumin powder
3 sprigs coriander
Salt to taste
Add chickpeas, oil, lemon juice and garlic to a food processor. Blend until smooth.
Serve immediately with carrot sticks, cucumber sticks or sliced radish.
My other quick no prep go to snacks are:
String cheese ( I get this from Woolies)
Sliced pear with macadamia nut butter spread on top