Wraps! Part 3 – Raw Rainbow Chard

Did you have a chance to make wraps with Nori sheets? I still eat nori wraps all the time, but here is my current favourite: rainbow chard wraps! I first learned to use it as a raw wrap by watching a Laura Miller video, and it changed my life.

Raw rainbow chard / lettuce (gluten free naturally)

rainbow chard

See how and flat these leaves are? They are just made to be wraps. I chop the stem off and keep them for other dishes.

Pros:

(a) Rainbow chard is super tasty and beautiful to look at – I particularly love the pink and yellow ones.

rainbow chard wraps

Chard (at least the kind I find here in Sydney), like celery, also has a naturally salty flavour. So if you are on a low-sodium diet, you’ll love the “free” salty taste. I often just munch on these leaves as is as snacks for this reason.

(b) Chard has next to zero carbs, like nori. Have as many as you like, all guilt free!

(c) It is inexpensive and widely available. If you can’t find rainbow chard in a shop near you, try silverbeet or kale (though a bit tougher to chew raw, and the leaves are not as big and flat as rainbow chard). Iceberg and cos lettuce are also good options. So is napa cabbage and pak choi (all delicious raw).

(d) Rainbow chard leaves are so large, flat, and pliable – it makes a superb wrap for a large amount of filling.

(e) You can go organic.

(f) They are super nutritious. You can check “leafy greens” off your daily healthy-food list while eating delicious wraps. (g) relatively mess free to eat! See how neat these wraps make? You can eat while reading a book and not worry about things dripping onto the pages.
chard wrap

chard wrap

What are in these wraps, you ask? They are (1) walnut and sun-dried tomato taco meat (per Laura Miller) with tofu sour cream, (2) Cajun barbecue jackfruit on cauliflower rice, an (3) tofu hummus, yellow capsicum, with homemade sauerkraut.

chard wrap with chickpeas

This one has the same walnut taco meat, with cooked chickpeas, fennels, and raw broccoli.

Cons:

I can’t think of any cons. Seriously.

If you haven’t tried any of these wraps, give them a go. Happy low-carb wrapping, everyone.

 

Wraps! Part 2 – Nori Wraps (Not Just for Sushi)

 

If you think nori sheets are just for sushi – it’s time to think outside the bento box. Nori make tasty, nutritious wraps for just about any filling – well, so long as it’s not too wet.

Here’s my pros vs cons list:

Nori sheets (gluten free, vegan)

nori rolls

Pros:

(a) Nori sheets have nearly ZERO net carb and extremely low in calories. What a bargain! You can eat as many as you like, and save all your carb allowance for more fun fillings.

(b) Nori is super tasty on its own, unlike Mountain Bread. My kids love to devour them as is for snacks. Nori also has a very satisfying crunchy texture.

(c) Made from sea vegetable, nori is nutritious.

(d) Nori goes with all kinds of fillings and flavours, not just Asian stuff. Go for vegan sausages and schnitzel slices, veggie sticks, sauerkraut, tofu scramble, baked beans, cauliflower rice… Be creative, because the possibilities are endless.

Nori wrapsOf course, you can make traditional sushi rolls, too. To make the rolls hold together though, you’ll need to use some rice replacement. I mean, there is nothing wrong with rice at all if you are not diabetic, but for those of us on a low-carb diet, rice is sadly too extravagant.

cauliflower sushi cauliflower sushi

Here I made these rolls with cauliflower rice (steamed and moisture squeezed out), okara (soy pulp) scramble, avocado, cashew miso dip, and oven-roasted sweet potato. Delicious, fun, and veeery low-carb.

(e) Nori sheets are widely available in most metropolitan supermarkets or Asian shops.

(f) Nori lasts pretty much forever. Store original packages in your pantry, and once opened, tightly seal them and store in the fridge or freezer.

(g) Nori is gluten free.

Cons:

(a) Nori can be on the expensive side, like Mountain Bread. At big supermarkets in Australia, you can get a packet of 10 sheets for $3-4. High-quality nori are more expensive, however.

(b) If you live in the country, you may not have access to nori locally – though there is always online shopping.

(c) Nori does not have the similar bread-like chewy texture or taste.

(d) Nori sheets are rather fragile. It also doesn’t like moisture (it’ll get soggy), so it’s best to eat nori wraps straight away. Which makes a great sushi party idea!

Make a stack of mini nori sheets (cut one large sheet into 4 square-ish sheets with scissors), and serve with various fillings. Your guests or family can choose their own filling combination, wrap them in nori, and eat immediately. Can’t be easier!

Nori wraps

 

 

Wraps! Part 1 – Mountain Bread

I don’t miss sugar much anymore, but I do miss bread. And by “bread” I don’t mean almond croissants dusted with powdered sugar – I’m not that unreasonable at this stage in my diabetic journey. It’s the humble sandwiches I miss the most.

Well, I used to miss toast in the morning, too, until I found this fantastic seedy bread recipe, which I make on a regular basis. This bread, however, is not really suitable for sandwiches unfortunately.

Why are sandwiches so… desirable? Well, I thought about it. It’s the softness of the bread, the joy of eating with your hands, and the “surprise” of tasty filling inside, all melding together in your mouth in one happy bite…. Most bread is too carb-rich for me, but is there a guilt-free alternative?

Enter wraps. Wraps are great! Here is the most bread-like commercial (i.e. most low-carb per square cm) wrap I found, after searching high and low through supermarket aisles. Here’s my low-down “pro vs con” analysis:

Mountain Bread (or similar, super-thin wrap bread)

mountain bread wrapPros:

(a) Relatively low-carb (13.6g per wrap for Mountain Bread rye version) and low calorie.

(b) Each wrap is large, and can hold a decent amount of fillings. If you fill it with low or zero-carb veggies and other food, you can have two wraps per meal and be on track at nearly 30g per meal. That’s not bad at all. I usually have just one though, with salad or soup on the side, or with more substantial and fun (read: high-carb) fillings like beans and vegetarian sausages.

(c) Mountain Bread is conveniently available at most Australian supermarkets.

(d) They last for a week or more in the plastic bag it comes in. Great for camping trips!

(e) I haven’t tried it, but you can make a toasty version of it – oozy vegan cheese and tomato, anyone?

Cons:

(a) It is a bit pricey. In stores in Sydney, they cost 50c per wrap.

(b) The wrap dries out quickly if left in the open. At a picnic on a sunny day, I left the wrap on my plate for a few minutes while attending to my kids, and the wrap had gone all brittle and cracker like. What a disappointment.

(c) Mountain Bread itself has very little flavour in my opinion.

(d) 13.6g is still a chunk of carbs. If you eat two wraps, that’s it for your carb “allowance” – no room for much else, like dessert.

(e) It’s not gluten free, and it’s not organic.

mountain bread wrap

Oops, this was too much filling! See what I mean? But see black thingy hiding behind my Mountain Bread? Could it be a back-up wrap for the spilled food? That’s for the next post.

 

Cashew Miso Tofu Dip (Vegan, GF, Oil-free, Low-Carb)

Cashew is magical. It can morph into anything, it seems. Milk, butter, white sauce, sour cream, and of course cheese. All nuts and seeds are amazing in their shape-shifting abilities actually (and godsend to people on vegan, plant-based and/or raw food diets). But cashew? Cashew is the reigning Queen of Creaminess. Plus it’s more affordable than, say, macadamia nuts or pine nuts.

Cashew miso dip

Here’s a quick cashew miso dip recipe that’s one of my current favorites. Miso makes it extra tasty, and tofu adds more creaminess, substance, and balance. Without tofu, the combination of cashew, miso and garlic create way too much flavor in my opinion – umami overload. Tofu brings the whole thing together.

The dip is diabetes friendly, but cashew does have a rather high carbohydrate content, and high calories, so it’s best to watch your portion size even if you are tempted to eat it by the spoonful.

cashew miso dip

Try the dip also as a sandwich or wrap spread, in lieu of mayo, as a salad dressing with a bit of thinning, or on (zucchini?) pasta, fritters, vegan schnitzels… anything really. I hope you give the recipe a go, and let me know how you like it!

cashew miso dip

cashew miso dip
cashew miso dip

Cashew Miso and Tofu Dip

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October 2, 2017

A quick, creamy, and addictive cashew dip with a subtle Asian flavor.

  • Yields: about 1 cup

Ingredients

1 cup dry cashew, soaked for 2-3 hours or overnight

1/2 cup momen or medium-firm tofu (not hard tofu)

1 cloves garlic, peeled and chopped

1 tsp fresh ginger, chopped (optional)

1 tbsp tahini (optional)

1 tbsp miso (brown or white)

1/2 cup vegetable soup stock or water

Directions

1Put all the ingredients in a blender or food processor, and process until very, very smooth. I have a high-speed blender and it takes 1-3 minutes.

2Taste, and adjust seasoning.

Garnish with chopped coriander, green onion, or chives for a pretty presentation.

If you are avoiding soy, try using vegan yogurt instead of tofu. I tried it with Nudie coconut yogurt (natural), but I wasn't crazy about the noticeable coconut flavor. But a different brand might be okay.

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The Breakfast Conundrum – and Sichuan Mushroom Sauce Recipe (Vegan, GF, Low-Carb)

Sichuan mushroom sauce

Breakfast is often a tough decision for me. What do I want to eat this morning, or rather, what can I eat this morning? Being diabetic, I gave up on sweet breakfast a long time ago, and high-carb items like wheat bread, cereal, rice, or even porridge are out. Fruit is also out (too much sugar), except maybe berries. Meat, fish, and dairy are also out because I’m trying to stick to a plant-based diet. Well, except I do eat occasional eggs from our happy backyard chooks.

What does that leave me with? Well, vegetables, beans, seeds and nuts of course! And thank goodness there are so many delicious things you can make with these.

Here’s what I eat these days when I’m pressed for time, like getting the kids ready for school: a couple of slices of low-carb seedy bread with avocado. Plus a big mug of real coffee with homemade almond milk – because, friends, coffee is happiness. If I’m still hungry, I’ll munch on raw veggies or have a big spoonful of peanut butter. Yum.

seedy bread breakfast

On weekends though, I make something more elaborate. Last weekend, I made this Asian portobello mushroom sauce with garlic, ginger, chilli, and Sichuan peppercorns. I poured it over homemade tofu and devoured it. It was utterly delicious. It’s actually pretty simple to prepare, too, if you want to give it a try.

portobello mushroom sauce ingredients

The basic recipe is below. The key flavor here is Sichuan peppercorns. You can omit the chilli if you like but please give Sichuan peppercorns a try. It adds a distinct, strong and fresh flavor kind of like coriander or fennel seeds – but not really. It’s hard to explain but I love it. Using whole peppercorns also adds a nice crunchy texture to the dish.

You can use whatever mushrooms you have lying around, or in any combination. Portobello or shiitake would be great though, because of their meaty texture that can match the strong flavor combination. But if not, white button mushrooms would work just fine.

If you want to make the sauce but are avoiding soy, try pouring the sauce over lightly steamed broccoli, spinach, kale, carrots, etc. If you are okay with carbohydrate, the sauce would be delicious over noodles, rice (cauliflower rice would also be fantastic for a low-carb option), quinoa, etc. Enjoy and, if you happen to make this dish, please let me know how you go!

Sichuan mushroom sauce
Sichuan mushroom sauce

Spicy Sichuan Mushroom Sauce (Vegan, Low-Carb, GF)

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September 27, 2017

Kickstart your morning with this spicy and scrumptious (and low-carb of course) Asian mushroom sauce with tofu!

  • Yields: 1 serving

Ingredients

1 cup portobello or other mushrooms, sliced

1 tbsp sesame, olive, or coconut oil for cooking mushrooms

2 cloves garlic

1 tbsp ginger

1 tsp Sichuan peppercorns

1 tsp dried chilli flakes (or to taste)

1 tbsp soy sauce (use gluten free if you like)

1 tbsp cornstarch or arrowroot, for thickening

1 cup water or vegetable soup stock

1 cup momen or silken tofu

Directions

1Slice or chop the mushrooms. You want relatively chunky bits - not too small, not too large. Mince garlic and ginger together.

2Preheat a frying pan over medium-high heat (I love my Lodge cast-iron pan). Spread whatever oil you are using, and when the pan and oil are nice and hot, carefully lay the mushroom bits in a single layer. You want the mushrooms to brown, so don't overcrowd the pan. Leave the mushroom alone (don't stir) for 3-4 minutes till one side has browned and shrunk a bit. Flip the mushrooms over with a spatula, and let the other side brown for 2-3 minutes.

3Add chilli flakes, Sichuan peppercorns, minced garlic and ginger to the pan, and cook for a minute or so. Add soy sauce and stir for a few seconds (it should sizzle), until it all starts to smell amazing.

4Dissolve cornstarch or arrowroot in water or stock, and pour it in the pan. Mix, until the water has boiled (shouldn't take long), and the sauce thickened. Reduce heat to a simmer, and let the sauce cook gently for a few minutes. If the liquid evaporates too much, just add more water or stock to bring it back to a nice saucy consistency. Adjust seasoning to your taste.

5Pour the sauce over a good chunk of tofu and any other vegetables you have around. Scatter a few leaves of cilantro / coriander or chopped scallions if you have any.

The sauce is great over homemade tofu. If you are buying tofu, organic "momen" (or medium firm) or silken tofu is best. I don't recommend hard-firmness tofu - it's a bit too tough to eat raw in my opinion. But you can cook slices of hard tofu until crispy in the oven or in another frying pan. That'll be delicious with the sauce. And of course, this will make a lovely lunch or dinner dish as well.

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Adzuki Bean Hummus (Vegan)

adzuki bean hommus

Did you know that you can make hummus from any beans? Adzuki beans, for one.

adzuki beans

In Japan (where I grew up), cooked adzuki beans are often mixed with sugar to make fillings for sweet treats like mochi and buns. Adzuki inherently tastes sweet, even without added sugar. So I was a little skeptical at first of making savoury dishes with adzuki beans.

adzuki bean hommusUntil I tried this hummus. Totally delicious! Adzuki beans are one of the most nutritious and diabetes-friendly beans around, apparently. It has lots of protein, fibre, antioxidants, and potassium, for starters.

Making adzuki hummus is simple, except you need to cook the beans from scratch. Unlike chickpea or other more common beans, it’s hard to find canned (and unsweetened) adzuki beans in supermarkets. But don’t let that stop you. Adzuki is one of the easiest, fastest beans to cook from scratch.

And the hummus is so pretty! It has a beautiful light purple colour. Enjoy it as a dip for all sorts of veggies (raw bok choi is so delicious, and conveniently shaped like a spoon for scooping up hummus).

I hope you enjoy the recipe.

adzuki bean hommus

adzuki bean hommus
adzuki bean hommus

Adzuki Bean Hummus

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September 23, 2017

Move over, chickpeas! Make this tasty, nutritious, and pretty-in-purple adzuki bean hummus for a change. I guarantee you'll fall in love.

  • Yields: about 3 cups

Ingredients

1 cup uncooked adzuki beans

4 tbsp tanihi

1 tsp salt

2-3 garlic cloves

Directions

1Soak the adzuki beans overnight in filtered water.

2Cook the soaked beans until tender. I cook all beans in my beloved Instant Pot – an electric pressure cooker – and it takes about 5 minutes of pressure with natural release. Not long at all, unlike black turtle beans that take whopping 35 minutes in the pressure cooker. You can also cook the beans in a pot of simmering water on stovetop – just add a little more water several times as the water evaporates. You'll have about 3 cups of cooked adzuki beans.

3Drain the beans well. In a food processor fitted with an S blade, process the beans, garlic, tahini, lemon juice and salt until smooth (or with a bit of texture if you like it that way). Adzuki beans are pretty juicy when cooked well, so there is no need to add extra water or oil (as you would when making chickpea hummus).

4Taste, and adjust seasoning / lemon juice / tahini to your liking.

Try different flavour additives. Reduce salt, and try adding a litltle soy sauce, miso, or vegan fish sauce. Add a drizzle of toasted sesame oil for a more intense flavour. You can also try adding cumin and/or paprika for a more Mediterranean flavour, but keep it simple because you don't want to overwhelm the delicate, subtle flavour of adzuki beans.

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Type what?

seedy bread breakfast

Hello friends. I’ve been busy wandering in the land of nearly dead – but the good news is I made it back! Okay, that was a bit dramatic, but my health had deteriorated badly after I came back from Japan early this year. I had no energy, lost so much weight, my brain was constantly foggy, most of my hair had fallen out, and I felt depressed. I had also become such a bad mother – yelling at my poor kids for the smallest infractions. Yikes and yikes! What was wrong with me?

I seriously thought I had cancer – or something else equally dreadful.

Turns out though, it was just my diabetes: Type 1 diabetes that is, not Type 2 as I thought I had for three years…. Seriously? Was I misdiagnosed? Or has Type 2 morphed into Type 1 over the years? How is that even possible?

According to my new endocrinologist, I was probably Type 1 from the beginning (and misdiagnosed), but had a long “honeymoon period” where my pancreas was still producing some insulin.

After a few hours on the Internet though, I found there is yet another type of diabetes called LADA, which is also known as Type 1.5. This type of diabetes starts out like Type 2, then ends up in Type 1 somehow. Very confusing. I thought diabetes was black and white – Type 1 or Type 2. What are all these shades of grey? And why didn’t any of the doctors – and I saw about six different doctors over three years – mention this possibility before?

Well, there is no point in pointing (!) fingers at these doctors, or wallowing in retrospective self pity. Big lessons learned here: (1) you can’t trust your doctors – doctors often present themselves as all-knowing, but they are not, especially in complex areas like diabetes; (2) you need to do your own research, and make your own decisions on how to treat your illness.

Now that I’m on insulin, the change has been dramatic. My energy level has shot up within days, and I have regained 3kg within a week (including a big chunk of muscles I had lost). I can walk for miles again without getting tired – and even run with the kids to school. I’m also getting a renewed thrill out of my home-based business. Life is rosy again.

And the biggest plus side about all this? Thanks to the misdiagnosis, I had already gotten used to this healthy lifestyle of low-carb, mostly plant-based diet, regular exercise, without sugar cravings. See, if I had known I was Type 1 from the beginning, I could have been the kind of “bad” diabetic who’d shoot up heaps of insulin before digging into that cream pie.

Another plus side? I’m no longer constantly hungry. Before insulin, I was eating like a horse because I was hungry all.the.time. My body wasn’t absorbing most of the nutrients. What a waste of good food that was! Now my meals are lighter (like my breakfast this morning in the photo) – and my wallet happier.

The REAL Benefits of Exercising

If you have diabetes, you’ve probably heard a million times that exercise is an important part of managing diabetes. That’s true of course, but it took me two years to realise how important it was. And in ways that no health care professional has ever explained to me. I know, I’m so slow to catch on sometimes.

When I was first diagnosed with type 2 diabetes over 2 years ago, my doctor (as all reasonable doctors would) prescribed me daily exercise, along with a hefty dose of medication. He also added: “Your diabetes is very serious. It won’t do you much good to walk 30 minutes a day – you must walk 1-2 hours every day.”

Which was a lot to ask of me I thought, since at that time I was doing exactly zero exercise. But I did my best to amend my ways. In a few weeks I was walking an hour a day. A few months later I started running, too, clutching my iPhone in one hand, listing to the robotic commands of the “Couch to 5k” application. It took me 6 months to reach the 5k goal but I did it. I was running pretty much every single night for 5-7 kilometers. I felt virtuous.

But all this time, I had the wrong idea about exercising. I thought it was just to lower my blood sugar level for that day. So I’d eat a nice dinner, pop my medication, and go for a run to let my sugar level drop to a normal level. Life was under control.

Then, a few months ago, I began to slack off and stopped exercising. It was a rather stressful period of my life, what with separation and moving to a new house (not to mention it was in the middle of a freezing mountain winter). I know, excuses, excuses… But the point is I did let regular exercising slip away…. I mean, if you skip one day, it’s so easy to skip the next day, and so on. You know how it goes.

And just like that, my health started to fall apart. My blood sugar was high. I lost a lot of my muscles because I wasn’t moving – which made me avoid exercising more. Before I knew it, even walking around my backyard began to hurt my legs.

I felt tired and weak all the time, so I craved more sugary, high-carb, oily food to comfort me. I was also eating all.the.time. Forget Dr. Fuhrman’s mandate to avoid snacking between meals – I just had no will power to stop snacking. I mean, if there was a cake lying around, I’d just eat it. My brain was also foggy, so I drank coffee after coffee just to stay afloat mentally.

My energy level dropped to an all-time low. Often I’d wake up in the morning and just sit there in front of my laptop for hours, mindlessly surfing the net and not having an ounce of energy to do anything else. Then I’d stay up till wee hours in the morning just catch up on work – drinking more coffee and snacking. The resulting lack of sleep made me even more tired the next day.

In short, it was a bad case of vicious cycle – a spiral down to an early death no doubt!

Which is when I finally had the lightbulb moment: I need to start exercising again. And this time, I realised it’s not just about lowering blood sugar level temporarily after meals. It’s to alter my entire lifestyle, and to reverse this downward spiral.

So here it is people – the list of real benefits of exercising regularly:

(1) Regular exercising builds and maintains your muscles (I know, it is obvious but please read on).

(2) When you are physically strong, you have more energy to do more stuff – more work, more gardening, more housework – in short you are more productive.

When you are more productive during the day, you feel okay about going to bed earlier. And getting enough sleep does wonders to your mood and energy level the next day.

(3) When you exercise, you are not craving food. It’s true! You are not hungry when you are sweating in a fitness class or fast walking around the neighbourhood. Even when you come home afterwards, I’m often not hungry for hours. So yay, I can stick with Dr. Fuhrman’s “no snacking” regime better.

(4) Your body affects your mind directly. When you are physically strong, your mind is clearer and stronger. I don’t have foggy brains after I exercise. It helps a lot with my work to have a clear mind.

And guess what, when you concentrate on your work (or blog writing or gardening), you don’t feel the compulsion to eat. Eating had become a way of procrastination and distraction for me, when I didn’t have enough mental energy to do anything much.

(5) With a clearer mind, you also have better self-control when it comes to food. Should I have a green smoothie for breakfast, or make that carb-rich sandwich with gooey vegan cheese in the middle? When your mind is strong, you have the will power to opt for that smoothie. And what about those leftover muffins I made for my kids? Well you don’t have to eat them. Toss them into the compost bin, I say!

So there you go. It only took me two years to realise all these real benefits of exercising. I can blame my doctor for not explaining all this to me in the first place, but really, I wonder if he knew himself.

It is hard sometimes to get yourself out there to walk, run, or got to a fitness class every day. But now that I realise your entire life is at stake, I am extra motivated to keep up with exercising this time around.

 

 

Holiday survival guide for diabetics

On the last weekend of Spring holidays, we drove on a whim to Canberra for a two-night mini holiday. I haven’t been on a holiday for a while, so I was super excited! But even for a little trip like this, your diabetic head spins around with a few little worries. Such as, will I be able to stay on a healthy diet for entire time? Will I be tempted to eat junky holiday food and treats that my kids might no doubt demand? What about exercise?

The first day was easy. My mother (who was visiting for the school holidays) and I woke up early and made a healthy lunch and dinner for that day – vegetable sticks, roasted capsicum and chickpea hummus, Japanese rice balls, cooked green lentils, cut fruit, and a big container of salad greens. I had also made some wholemeal bread and healthy treats. We packed everything in a cooler bag and off we went.
floriade 2016 canberra

Canberra was wonderful. We visited the beautiful annual Floriade flower festival.

national gallery australia

We visited the National Museum.

old trailer at national museum

This old wagon / camper trailer was my favourite thing at the National museum – I mean, wouldn’t you like to travel in one of these around Australia?

Then – we ran out of all the healthy food we brought. Oh no… Ignoring all the cafes / restaurants / street food vendors, we hit a local supermarket instead.

What an amazing selection of ready-to-eat healthy food I found there! It was an eye-opening experience re-discovering good old supermarkets. Just look at the huge selection of pre-cooked rice and grains alone.

supermarket rice selection

Instead of soaking rice overnight and cooking in a pressure cooker (which is what I do every day), these packets of rice and grains are ready to eat in less than 2 minutes (in a microwave or stovetop). And it’s not just white rice. Brown rice, quinoa, wild rice, chia seed, in all sorts of combinations. Wow. Honestly, I never knew.

I also “discovered” a myriad vegan tofu products – some looking healthier (less processed) than others. Then of course there is the fresh produce section. I narrowed my choices to these.

holiday supermarket food

Thanks to the local supermarket, my healthy dinner was ready in minutes.

holiday food

Of course, it helped a great deal that we stayed in a cabin accommodation, with a fully equipped kitchen.

canberra cabin

Things would have been a bit more difficult had we stayed in a motel or hotel.

Canberra street food

So even though there was a few moments like this when I had to resist a bit of holiday temptation… it was good overall foodwise.

Oh, and exercise? Well, that was sorted as well – accidentally.

canbera wagon ride

See that four-seater wagon bike? I thought riding that cute little vehicle around the lake was a leisurely experience. Wrong! It turned out to be such hard work… Pedalling this monster of a wagon for nearly two hours was the most excruciating torture – I mean exercise – ever!

Chickpea Flour and Corn Pancake with Sauteed Greens (with Recipe)

Mornings are hard for me. It’s cold, first of all – so I struggle to even get out of bed. And while I’m doing my best to get out of bed, I dream of breakfast – sweet breakfast. Blueberry pancakes with maple syrup, for example. Or hot toast slathered with real butter and marmalade…. or just a handful of chocolate chips to begin my day….

Oh no no no no. I might give in (and I sure will) to sweet temptations at some point during the day, but these days, I try to start the day right – with healthy, wholesome, savoury breakfast. So eventually I do struggle out of bed and grudgingly start prepping in the kitchen.

Here’s today’s winning concoction: Chickpea (besan) flour and corn pancake with sautéed medley of leek and greens, with avocado, chopped red onions, and a squeeze of lemon juice (and a drizzle of soy sauce – just because I’m Japanese and I love soy sauce with everything). Yum and yay! A Mount Everest of morning sweet temptation conquered. Pat on my own shoulder et al.

But see, the hardest part is deciding to make savoury breakfast. Once I get up in the kitchen to make it, my sugar-addict part of the brain switches off (well, temporarily). And I love the wonderful aroma of herbs and spices, the sizzling of leek cooking in the frying pan, and crispness of freshly chopped onions. And sitting down to eat this breakfast – with a steaming cup of almond milk coffee – is totally satisfying.

Here’s a recipe for the pancake in case you’d like to try it. Chickpea flour is very low in carbohydrate, so it’s super diabetes friendly. It’s also gluten free. A bit of fresh corn for texture doesn’t hurt you, either, but you can also omit it if you are on a very low-carb diet. Or use other vegetables like frozen peas or shredded carrot.

besan and corn pancake
besan and corn pancake

Chickpea flour and corn pancake with sautéed greens (GF, Vegan, Low Carb)

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September 19, 2016

Sky is the limit when it comes to the topping choices. I used sautéed leek, beetroot greens, and cabbage (because that's what I had in the fridge), with avocado slices, fresh chopped red onions, and a squeeze of lemon juice. Other suggestions are: (1) sautéed mushrooms, capsicum, and onions (2) sprinkles of vegan cheese with salad greens (3) chopped tomatoes / cucumber / avocado salsa, with coriander and lime juice (4) cooked and fried potato cubes, vegetarian sausages, with ketchup (my kids will LOVE this).

  • Yields: 1 serving

Ingredients

1/3 cup chickpea flour (besan flour)

1 heaping tablespoon of nutritional yeast

1/3 cup corn kernels (fresh or frozen)

1 tsp baking powder

1/2 cup nondairy milk or water (I used unsweetened oat milk)

1 tsp oregano, or other chopped herbs (optional)

1 tsp olive oil or coconut oil (for frying)

Directions

1Get your dry ingredients plus corn ready, and mix them in a bowl. Make sure there are no lumps.

Chickpea flour pancake with green topping - ingredients

2Add optional herbs - fresh or dry.

Chickpea flour pancake with green topping- how to

3Add milk or water, and mix to make a smooth batter.

Chickpea flour pancake with green topping- how to

4Here's what the batter looks like.

Chickpea flour pancake with green topping- how to

5Make sure your frying pan is HOT, and spread a bit of of oil in it. Pour the pancake batter. We are making one giant pancake! But you can of course make a few smaller ones, too, instead.

Chickpea flour pancake with green topping- how to

6Cook on a medium heat until the edges of the pancake is well and truly dry and cooked. It can be a bit tricky to flip a giant pancake, so make sure the other side is well cooked first.

Chickpea flour pancake with green topping- how to

7And flip! Oops mine came out *slightly* on the scorched side, but no matter.

Chickpea flour pancake with green topping- how to

8Cook the other side for another minute or so, and plate with your choice of healthy, wholesome topping. Enjoy!

Chickpea flour pancake with green topping- how to

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