NIRAAMAYA STRENGTH

This delicious superfood parfait is my staple breakfast I take to work with me. It’s also a great post-workout recovery meal.

The Granola recipe is incredibly nutrient dense and taste amazzing!!!! Make a double batch so you have for the next few weeks 🙂

The raw cacao contains a rich supply of beta-carotene, zinc and an incredible rich supply of magnesium.

Goji berries are packed with essential amino acids, rich in vitamin A and C. Goji berries also possess over 20 trace minerals and vitamins including zinc, iron, phosphorus, B2, vitamin E as well as carotenoids, including beta-carotene.

Chia seeds provide calcium and protein to your tissues. The seeds are also rich in boron, which helps the body assimilate and use calcium. The nutrients also support proper brain functioning. When inside your body, the seeds help you stay hydrated longer, and retain electrolytes in your bodily fluids.

Hemp is a high protein seed containing all nine of the essential amino acids (like flax). It also has high amounts of fatty acids and fiber as well as containing vitamin E and trace minerals. It has a balanced ratio of omega 3 to 6 fats. Also, the protein content of the hemp seed is very digestible.

Sunflower seeds are packed with vitamins, including vitamin B1 and B5, vitamin E and folate. They also provide a healthy dose of copper, magnesium, selenium and phosphorous–important minerals. The fats present in sunflower seeds are also good quality, heart healthy fats that can help increase “good” cholesterol and protect the heart and cardiovascular system.

Coconut oil is the best food source of lauric acid, second only to mother’s milk! Lauric acid has many wonderful properties, among them anti-bacterial and anti-viral functions. Fats in coconut oil also enhance immune system function and help balance and normalize body lipids. Coconut oil contains health-building medium chain fatty acids. Coconut oil increases the body’s metabolism and therefore causes your body to burn more energy (fat) and gives you more energy to do the things you want to do!

These treats are also nut-free ( coconut is not a nut, but a tree fruit)!

Ingredients:

2 cups oats

1 cup sunflower seeds

1/4 cup shredded coconut (unsweetened)

1/4 hemp hearts

1/4 chia seeds

1/2 cup ground flax seeds

1/3 cup coconut oil

2/3 cup maple syrup ( or agave syrup)

1/4 cup coconut sugar ( or brown sugar)

2 tsp vanilla extract

1/4 tsp sea salt

1/2 cup goji berries ( or cranberries)

1/2 cup cacao nibs (or chocolate chips)

* I had some puffed quinoa in my cupboard so I added to granola in storage container after *

Directions:

1. Preheat oven to 350 degrees F.

2. Toss the oats, sunflower seeds and coconut in a bowl and spread out on a dry sheet pan and toast for 10 minutes, stirring occasionally, until lightly brown.

3. In a small pot, melt the coconut oil, maple syrup, coconut sugar, and salt on medium heat until it boils. Stir for one minute and take off heat. Add vanilla and toss over oat mixture, adding all the rest of the ingredients, and combine well.

4. Pour mixture into baking pan.

5. Bake at 300 degrees F for about 20 minutes until golden.

6. Let cool in pan before storing in container.

Coconut Yoghurt:

coconut meat
coconut water
vanilla

If you live in Vancouver you can buy from Wholefoods, Drive Organics or Donald’s freshly frozen organic coconut meat. I de-thaw in fridge over night. Place meat + 1tsp vanilla in blender & enough coconut water to blend into yoghurt. Store in air tight container in the fridge.

***Layer yoghurt with granola in mason jar***
++Add fresh fruit if desired++

This recipe is a vegan version of a Tanzanian fish curry recipe. I found it in AFRO VEGAN by Bryant Terry & it was delicious !!! My local produce store didn’t have mustard greens so I used red chard instead . I served it with white basmati rice for a change & they paired perfectly together.
My 18 month old son LITERALLY gobbled this dish up! After he had eaten 3/4 of a bowl full he put his spoon aside & with 2 hands was pouring it in his little mouth! That made Momma very happy 🙂
This is a great pot to make up & have as a go-to in the fridge for lunches for a few days as the flavours increase with time…

INGREDIENTS:

*14-16 ounces extra firm tofu, cut into 1/2- cubes
*3 TBSP coconut oil
*3/4 tsp fine sea salt
*1/4 tsp mustard seeds
* 1 cup finely diced white onion
*2 cloves garlic, minced
*1 TBSP minced fresh ginger
*1 1/2 tsp ground turmeric
*1/2 tsp cumin seeds toasted,pulverize them in a mortar
*6 cardamom pods, toasted, then seeds removed & ground in a mortar
*1/2 tsp chili powder
*1/4 tsp freshly ground black pepper
*1/4 tsp garlic powder
*1/4 tsp ground ginger
*1 (14-ounce) can chopped tomatoes with juices
*1 heaping TBSP chunky peanut butter
*1 jalapeño chili, seeded & minced ( use rubber gloves!)
*3 cups veggie stock
*1 big bunch greens
*2 bay leaves
*chopped cilantro for garnish

DIRECTIONS:

Preheat oven to 450 degrees F. Melt coconut oil in a cast iron pan, add tofu chunks & 1/4 tsp. of salt. Gently toss tofu until evenly coated. Bake, turning once after 15 minutes, for 30 min., until crispy & firm .

Meanwhile, warm the remaining 3 TBSP of coconut oil in a large pot over medium heat. Add the mustard seeds & cook, shaking the pan occasionally,until they pop, 2-3 minutes. Add the onion & remaining 1/2 tsp. of salt & sauté until soft, 5-7 minutes. Add the garlic, fresh ginger, turmeric, cumin, cardamom , chili powder, black pepper, garlic powder,& ground ginger & sauté until fragrant, about 2 minutes. Add the tomatoes , peanut butter, & jalapeño & stir until well combined. Stir in the stock, greens, & bay leaves & bring to simmer. Decrease the heat to medium-low, partially cover, & simmer ,stirring occasionally,for 20 minutes.

Gently stir in the tofu & cook for 10 minutes. Remove the bay leaves. Taste & season with more salt & black pepper if desired. Serve garnished with cilantro .

I was inspired to make this soup by the beautiful pumpkins growing in my garden as well as a sweet cookbook I found called, ‘Afro-Vegan’.

Sweet Potato & Pumpkin Soup:

Ingredients:

1 small pumpkin
1 tsp coconut oil
5 cups veggie stock
1 (2-inch) cinnamon stick
1/2 tsp coarse salt
2 sweet potatoes peeled & cut into 1-inch pieces
1 cup creamed cashews
fresh ground white pepper

Cashew Cream:

1 cup raw cashews, soaked in water overnight & drained well
1/2 cup water

*Put cashews & water in blender process until smooth & creamy*

Directions:

Cut the top off the pumpkin & scoop out the seeds. Peel the pumpkin & cut into 1-inch pieces. Put the stock, cinnamon stick, & salt in a large saucepan over medium heat & bring to a simmer. Cook for 5 minutes, then add pumpkin & sweet potatoes. Increase the heat to high & boil. Immediately decrease heat to medium-low, cover, & simmer, stirring occasionally, until the veggies are fork tender. about 35 minutes. Stir in the cashew cream.

Using a standard blender & working in batches, blend until smooth. Pour the soup back into the saucepan & cook, over medium heat, stirring occasionally, until warmed through. If necessary, thin with water so soup pours easily from a spoon. Season with salt & pepper to taste. GArnish with toasted pumpkin seeds.

Skillet Cornbread:

Ingredients:

1 3/4 cup yellow cornmeal
1/4 cup spelt flour
1 tsp baking powder
1 tsp baking soda
1/4 tsp fine sea salt
1/4 cup Dukkah spice
2 Tbsp ground flax seeds
6 Tbsp water
1 cup unsweetened almond milk
1/4 cup cashew cream
2 Tbsp apple cider vinegar
1 Tbsp finely grated orange zest
1/4 coconut oil, melted, plus more for oiling.

Dukkah Spice:

7 Tbsp finely chopped pecans
2 Tbsp black esame seeds, toasted
1/2 tsp coarse sea salt
2 tsp coriander seeds, toasted
2 tsp cumin seeds, toasted.

Put the pecans, sesame seeds, & salt in a small bowl. Combine the coriander & cumin seeds in a mortar & pestle until smashed but not finely ground. Add to the pecan & mix well.

Directions:

Preheat oven to 425 F.
Put cornmeal, flour, baking powder, baking soda, salt, 7 Dukkah in a medium bowl & mix well. In a separate medium bowl, combine the flax seeds & water& stir with a fork until well blended. Add the almond milk, cashew cream, vinegar, orange zest, & oil , whisk until well blended.
Oil a 10-inch cast iron skillet, put in the oven. After the skillet has heated for 3 minutes, pour the almond milk mixture into the cornmeal mixture & mix gently just until the dry ingredients are moist; don’t over mix. Remove the skillet from the oven & scrape the batter into it, spreading it into an even layer. BAke for about 20 minutes, until golden brown & firm to the touch, or until a skewer inserted into the center comes out clean. Cut into even pieces & serve hot.

This is an energizing breakfast or snack. I layer it in a mason jar & take it to work …yum!

Chia Pudding:

2 Tbsp chia
3/4 cup water
1/3 cup cashews or almonds
3-6 dates
pinch of cinnamon
pinch of sea salt
handful fresh or frozen blueberries
coconut water

-soak nuts & dates overnight, in separate container chia seeds & water
– drain nuts & dates
-In a blender, combine all ingredients adding just enough coconut water (or soaking liquid) to blend into a pudding-like consistency.

Coconut Yoghurt:

coconut meat
coconut water
vanilla

If you live in Vancouver you can buy from Wholefoods, Drive Organics or Donald’s freshly frozen organic coconut meat. I de-thaw in fridge over night. Place meat + 1tsp vanilla in blender & enough coconut water to blend into yoghurt. Store in air tight container in the fridge.

Crunchy topping:

In a saucepan roast buckwheat & seeds in coconut oil until slightly golden, drizzle with maple syrup & stir another minute.

This pesto is next level nutrient dense! I’ve just re-discovered SPIRULINA while trying to find nutritious foods to sneak into my 1 year olds diet …He is loving spirulina in his fruit smoothies & this is yet another way to get this superfood into him 🙂 

Spirulina is a natural ‘algae’ powder that is rich in chlorophyll, and like plants, gets its energy from the sun. Chlorophyll helps remove toxins from the blood & boosts the immune system.

About 60% of spirulina’s dry weight is protein, which is essential for growth and cell regeneration. It is a good replacement for fatty and cholesterol-rich meat and dairy products in one’s diet. Every 10 grams of spirulina can supply up to 70% of the minimum daily requirements for iron, and about three to four times of minimum daily requirements for vitamins A (in the form of beta carotene), B complex, D,and K. By itself, it does not contain vitamin C, but it helps maintain this vitamin’s potency. As well, spirulina contains other other nutrients such as manganese, zinc, copper, selenium & chromium.

Spirulina is also incredibly high in calcium with over 25 times the calcium in milk, making it excellent for children, elderly & during pregnancy.
Spirulina is rich in gamma-linolenic acid or GLA, a compound found in breast milk that helps develop healthier babies.

Another health benefit of spirulina is that it stimulates beneficial flora like lactobacillus and bifidobacteria in your digestive tract to promote healthy digestion and proper bowel function. It acts as a natural cleanser by eliminating mercury and other deadly toxins commonly ingested by the body.

Spirulina also increases stamina and immunity levels in athletes, and its high protein content helps build muscle mass. At the same time, it can curb hunger that may develop during the most demanding training routines. Thus, it indirectly acts as an effective way to maintain an athlete’s ideal body weight.

Recipe:

1.5 cups cashews

2.5 cups fresh basil 

1 cup parsley

2 cups broccoli

2 cloves garlic

1 tsp SPIRULINA

Juice of 2 lemons

1/4 – 3/4 cup olive oil , depends on how oily you want it

salt & pepper to taste

*** Blend all ingredients in blender ***

Toss with favorite pasta also good as a spread in sandwiches.

Soak 3 Tbsp chia seeds in 1 cup of hemp or coconut milk + 1 tsp of maca powder overnight. I use a (mason) jar so I can really shake up the mixture to prevent chia seeds from clumping in the corners.
Top with fresh fruits …
Picture below : pudding topped with fresh banana & kiwis, soaked goji berries, pumpkin & sunflower seeds & dried coconut 🙂

***see earlier posts for amazing nutritional benefits of
Chia seeds & Maca***