Guacamole with Avocado, Coriander, Moringa & Chilli

29666672_UnknownAs promised, here is the recipe I mentioned in my post Avocado: The Little Miracle Worker I eat guacamole often, with different herbs and spices but had never had it with moringa powder.

I use moringa powder regularly, mostly in smoothies, but recently received an order of Aduna Mango and Cashew Bars accompanied by a recipe for guacamole which included moringa powder. I gave it a go and loved it. It takes no time at all. This is slightly adapted, I used chilli powder instead of fresh chilli – bit of a wimp as far as chillies are concerned, I’m afraid! – and lemon juice instead of lime.

Moringa Powder is currently considered a ‘superfood’: it has more protein than hemp protein powder, is rich in calcium, iron and potassium and contains many more vitamins and minerals. It is also organic and gluten-free. I use the Aduna brand because they support small businesses in Africa, often run by women.

This guacamole tastes good and does you good: containing protein, healthy fats, vitamin C & E, minerals, B vitamins, lycopene, antioxidants and dietary fibre. It provides slow-releasing energy and is very filling.

Ingredients

(Organic where possible, all measurements approximate).

1 Ripe Avocado

1 Large Spring Onion, chopped

Chopped Tomato

Small handful of Coriander, chopped

Good squeeze of Lemon Juice (or Lime)

1/4 Tsp Moringa Powder

Chilli or Chilli Powder to taste

Black Pepper & Pink Himalayan Salt to taste

*

Mash the avocado roughly with a fork

Mix in all the other ingredients

Taste and adjust seasoning.

Serve with salad, crudités, in a wrap, on bread or crackers.

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Copyright: Chris McGowan

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The Benefits of Baobab, a Fruity Protein Smoothie + Review of Aduna Bars.

img_1319Baobab powder may be new to many of you. I’ve only recently begun using it in smoothies and on porridge and I really like it.

It has a mild, citrus almost sherbet taste and contains protein as well as calcium, iron, thiamin, vitamin C, fibre and potassium.

I use Aduna* brand as I like their ethos: they use vegan, organic ingredients and support small producers in Africa, many of them women (here’s a link to a good article in The Guardian about their business and the impact of growing baobab on local African economies).

I also use their moringa leaf powder which is a green herbal-tasting superfood, a bit like spinach, also with a high protein content, vitamins and minerals.

(My first order came with a personal handwritten thank you note and a couple of recipe cards, which was a nice touch).

(Coincidentally, after I had written and scheduled this post, I won a box of Aduna Moringa and Baobab bars! I have to say, the family love them. The 22 month old who won’t eat anything vaguely resembling a vegetable but loves all kinds of fruit gobbled up a Baobab bar. It has pineapple in and is very flavoursome with a strong citrus taste. I love the Moringa bars with their mango and slightly herbal flavour. They are both highly satisfying. My husband takes a Baobab bar with him on cycle rides). 

Ps Since this post was published I ordered some Aduna Cacao bars – they are lush! They have walnuts, cacao nibs and hibiscus in them and it’s a lovely fruity combination with a bit of a bite from the nuts ‘n’ nibs.

The bars are organic, vegan and gluten-free.

Fruity Protein Smoothie

img_2349This smoothie recipe is also vegan, gluten-free and organic.

If you have time, soak the oats and cashews for 15-20 minutes in the coconut water in the blender. This makes them more digestible.

The grapes and plum contain the anti-ageing reseveratrol, banana is a good source of potassium and energy, the oats and cashews have calming magnesium and the hemp seeds are a good source of protein and healthy omega oils.

Ingredients

Half a Banana

1 Plum

Handful Red Grapes (washed well, they are among the most sprayed crops in the world)

2 Heaped Tbsps Oats

Handful of Cashew pieces

1 Tbsp Baobab Powder*

2 Heaped Tbsps Hemp Seeds

Coconut Water – I used quite a lot this time as I wanted a thin smoothie.

Add all the ingredients to the blender and blend well.

https://aduna.com/

Copyright: Chris McGowan

Spooky (but healthy) Halloween Treats!

img_2294These were a very last minute flash of inspiration, there was tiger nut milk pulp* to use up (but you can use nut milk pulp or rolled oats) and a family visit coming up, so something had to be done and pdq!

They are very fruity, soft and squishy with a very slight tartness due to the Bramley apple and lemon juice, offset by the sweetness of the carrot, raisins and mulberries.

All ingredients are organic, vegan and glutenfree and the only possible ‘nut’ allergin is the pine kernels used to decorate (which can be omitted), however I believe pine kernels are seeds rather than nuts. Tiger nuts are of course tubers, not nuts.

These are healthy treats, no refined sugar and won’t have the kids bouncing off the ceiling or in a funk next morning. They are full of vitamins, minerals, protein, healthy fats and micronutrients.

All measurements are very approximate!

Ingredients

1 Cup Raisins

1/3 Cup Chopped Dried Sulphur-free Apricots

1 Cup Tiger Nut Milk Pulp (you could use any nut milk pulp or swap for ground oats moistened with a little apple juice, but the taste and texture will be a little different)

1 /2 Cup Grated Bramley Apple (or any tart apple)

1/2 Cup Grated Carrot

1 Chia Egg (1 Tbsp Chia seeds* soaked in 3 Tbsps Water, stirred frequently for about 10-15 minutes until they swell)

1 1/2 Tsps Baobab Powder (we use Aduna)

1 Tbsp Melted Cacao Butter (we used 4 Pulsin’ cacao butter buttons)

1/4 Cup Desiccated Coconut

Good Squeeze of Lemon Juice – watch out for the pips!

Place all ingredients in a food processor, pulse and stir down as often as it takes for the mixture to come together and roll into balls.

Make small balls and decorate with cacao powder* or coconut for hair, goji berries*, dried mulberries* or pine kernels for eyes and mouths and slightly squash the sides or tops to distort the ‘faces’ a little.

Place them in petit fours cases and put them in the fridge to firm up.

Happy Halloween! 🎃😱

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*Nut & Seed Milks & Smoothie Recipes

The Raw Chocolate Company

The Tiger Nut Company

Aduna

Pulsin

Copyright: Chris McGowan