We just had to try this Super-Food Protein Loaf that seemed so apt for this Cape Town Cycle Tour weekend, where most Capetonians are either cycling or standing and walking around to support cyclists. In both cases, a protein boost is in order. With both almonds and pumpkin being high in protein, this loaf will keep you going!
The original recipe is a bit ambiguous about what type of flour to use, as it claims to be gluten-free. We decided not to go the gluten-free route, and used the Eureka Whole Wheat Meal, which adds to the nutty flavour and adds fiber. And then the Marmite… to say the least, it’s an acquired taste… So we’ve been very careful, and reduced it to a tiny teaspoon. Just to give it that salty bite. And as Marmite contains a lot of salt, and the seeds add a lot of flavour too, we didn’t add any additional salt.
For grinding the almonds, we used the OmniBlend I with a 2l jug. After soaking the almonds for a few hours, and then drying them, we only pulsed the nuts about 5 times to make a course almond meal. This type of loaf with seeds doesn’t call for a fine almond flour, so we opted for a rough grind. If you prefer it finer, just pulse a few times more. Rather pulse than blend though, to avoid it turning into butter.
Soak the raw almonds in water, and leave for a few hours. Rinse the almonds, and then dry, before starting to grind them in the blender. You would be adding to much moisture to the meal, and you want to keep it a course dry grind. Pulse the dried almonds in your OmniBlend just a few times, for a course almond meal.
We only pulsed 5 times to keep the almond grind course. Pulse a few times more if you prefer a finer grind.
For the yeast mixture, combine yeast, lukewarm water, and olive oil in a jar, and leave for 5 minutes.
Add the whole wheat flour, ground almonds, and seeds to a large bowl, and mix together. Pick the leaves of the rosemary, chop very fine, and add to the flour mixture. Make a well in the middle of your flour and seed mixture.
Crack in the eggs, add the Marmite and beat together using a large whisk, then pour in the yeast mixture. The batter will be very runny, don’t worry about that.
Pre-heat the oven at 180C, and prepare a 28cm loaf tin with baking paper.
Pour the batter in the loaf tin, and bake for 1 hour, or till golden brown. Test whether it’s ready with a skewer, which should come out clean.
Transfer to a wire rack to cool for at least 20 minutes before eating, then serve.
We served it with low fat cottage cheese, Italian tomatoes, and basil.
It’s a keeper for any action-packed day!
Figs are incredibly versatile, for use in fruit bowls, on its own, or on a cheese board. Or try this summer smoothie, with fresh figs and banana.
Yield: 1 serving
4 fresh figs
1 banana - frozen
1 tsp flaxseed (optional)
1 c soy milk
Adding veggies to your breakfast is a great way to increase your daily vegetable intake. For some eating veggies for breakfast sounds a bit daunting, but we promise, this spread incorporates all the goodness, and is a yummy side dish for your bacon & eggs breakfast.
For this spread we’ve kept it simple, and chosen the 3 ingredients for their nutritional value. The chickpeas boost this spread with their protein power, to keep you feel satisfied for longer. Chickpeas are cholesterol-free, and also add dietary fiber and potassium.
Cottage cheese contains probiotics, and are also a source of vitamin B12 and calcium. Additional calcium is provided by broccoli, which is one of the vegetables that for all its benefits you can hardly eat enough of, and because you’re eating it raw, all nutritional value is preserved.
To make this spread, we’ve used the OmniBlend I with a 2 litre jug. For this kind of dishes even though the portion is small, the larger jug works better because of its slightly tapered shape. As the 2ltr jug is a bit narrower at the bottom, you can blend the ingredients more easily to a paste, using the tamper as you blend.
So here we go, a super nutritious spread to rev up your morning!
Frozen broccoli makes for a convenient solution to always have broccoli at hand, which comes in handy when you want to add broccoli to your smoothies, or in soups.
Simply add all ingredients to the jug, put the lid on, and blend on low speed. Use the tamper (only through the hole in the lid) to ensure all ingredients are blended evenly to a smooth spread. Ready! It’s as simple as that.
This spread can also be used in wraps, on burgers, or for a bread & cheese platter.
We've tested a recipe from a cookbook that’s caught our attention. The following is adapted from The Real Meal Revolution: Changing the world. One meal at a time (Quivertree Publications, 2014).
Whether you’re banting* or not, a baby marrow (courgette/zucchini) hummus is an intriguing take on the classic delicious dip. With a good blender, it’s also incredibly easy to make.
Ingredients (for 500g)
500g courgettes, cut into chunks
oil for roasting
¼ cup fresh lemon juice
¼ cup tahini (we used Health Connection's tahini, from Organic Zone)
2 cloves garlic (whole)
4 tbsp olive oil
½ tsp kosher salt, to taste
½ tbspn ground cumin
1. Preheat the oven to 180°C.
2. Toss the baby marrows in a light coating of oil, salt and pepper and roast in the oven until golden brown and mushy. Leave to cool for 10 minutes.
3. Place the roasted baby marrow in your OmniBlend along with the remaining ingredients and purée until smooth.
4. Leave for an hour before serving to infuse. We dipped raw broccoli and cauliflower and lightly blanched green beans into the hummus.
This is a novel way to expand your hummus repertoire and it quickly becomes a talking point at any social event. The taste is remarkably like hummus, even without the chickpeas that are normally such a substantial ingredient. We omitted the salt and would halve the recommended amount of garlic.
*Banting (both a name and a verb) refers to the high fat, moderate protein, low carb diet recommended by the authors: professor of exercise and sports science Tim Noakes, nutritional therapist Sally-Ann Creed, extreme adventurer David Grier and chef Jonno Proudfoot.