Exotic ingredients

HEALTH AMPLIFIED

Exotic ingredients:

It feels like the world is getting smaller and smaller with more international ingredients being available to us. Only a few years ago, things like dragon fruit, chia seeds and miso paste would have been given a lifted brow. I still see these food items as exotic, even though it is more readily available to us now.

I’m not sure if I’ve told you this story before. When we were on vacation by the ocean when I was small, my mom showed me a bread tree. This is a cycad plant not to be confused with a bread fruit tree. I still remember wondering why it was called a bread tree, and secretly looked for the loaf of bread somewhere in between the leaves. I mean it is called a “bread tree”! I’m sure that some of you feel that way when you hear of some of the exotic ingredients available to us these days…

 We were recently given a dragon fruit! What an experience! It is an exotic fruit from South East Asia and is part of the cactus family. This is not usually a fruit that you go out to buy, mainly because it is so expensive in our area. This fruit can be classified as a super food, due to its many nutritional benefits. With its high vit. C content, it is sure to be an immune booster. It is loaded with anti oxidants, fibre which aids digestion, anti aging benefits and blood stabilising qualities. It has a slightly sweet, sometimes more sour taste, with small black pips that remind you of a kiwi fruit. The flesh can be bright pink purple, sometimes white, with the skin almost reminding you of a dragon’s scales.

 I think the taste is vary personalised, with people’s comments ranging from tasting between a kiwi and beetroot, tastes like nail polish remover and “cosmetically” sweet… This fruit is definitely visually enticing, but personally, the taste is a bit of a let down after its robust, exotic appeal.

Chia seeds are one of my favourite exotic super food items. It is a small blackish grey seed cultivated in North and South America. When immersed in a liquid, it swells and changes the liquid into a gellish substance. It is high in protein, fibre, manganese, calcium and omega 3 fatty acids.

This is an excellent seed for digestive health, and building stronger bones due to the high calcium content. The high anti oxidant level also helps for glowing skin. The high amount of protein helps to regulate blood sugar levels, and boosts energy levels. The soaked seeds taste flavourless to me, but I love the texture of the soaked seeds. Add it to gluten free seed breads, waffle recipes, make chia yoghurt, desserts and seed bars. (See the gluten free seed bread recipe and chia waffle recipe below.)

The next exotic food that we have been using is Miso paste. We once watched a fascinating documentary on the art of Japanese Miso making, not once thinking that it might be available to us locally. The high intensity umami flavour adds depth to almost any savoury dish. Miso paste is a Japanese ingredient that has been used for centuries. It is fermented soya beans, salt and a bacteria that are mixed with either rice or barley. You get red or white Miso paste. Red has a more intense flavour because it has been fermented for longer, and sometimes has added barley. White Miso has a shorter fermentation period with added rice.

Miso helps to fight fatigue and inflammation. It aids digestion because of all the beneficial bacteria, which makes it an excellent probiotic. Make your own Miso broths by adding 1 or 2 tsp. paste into a mug of boiling water. Enjoy on its own in between meals or simmer with added coloured vegetables, mushrooms and spinach for a more substantial meal. The Japanese add in seaweed. This broth boosts vitality and is a wonderful “pick me upper”  mid afternoon.

It is high in protein, manganese and vit. K. A little goes a long way because of its intense flavour and saltiness. Start by adding half a tsp to your dishes or enjoy as a broth. Remember that it contains beneficial bacteria for your gut, so it may cause bloating or a little indigestion at the beginning. We buy our Miso paste at Woolworths.

So whether you are looking for a loaf of bread in a bread tree, or a dragon’s scales on your dragon fruit, make sure to scout the shelves for your next exotic ingredient!

Lizelle

RECIPES:

Chia waffles (by Ella Leche – “Cut the sugar”)

This is a waffle recipe, but this has become our “toasted bread” recipe. I then leave out the sweetener. I have added mashed banana and cinnamon to the recipe before, which we loved. We top our “toast” with crunchy peanut butter and raw honey.

2 or 3 Tbsp chia seeds

6 or 7 Tbsp water

1 Cup oat flour

Half a cup sorghum flour (I use Maltabella)

Quarter cup potato starch (I use Tapioca instead)

Half tsp baking powder

1 Cup non-dairy milk

2 Tbsp oil or melted coconut oil

2 Tbsp sweetener (optional)

-Mix chia seeds in a small bowl with the water. Let sit for 5-10 min. Mix after 5 min.

-In a large bowl, whisk flours, starch and baking powder.

-Add milk, oil, sweetener and chia seed mixture, combine well.

-Rest mixture about 15 min. Mix well before baking.

-Heat a waffle iron and brush with oil or Spray and Cook.

-Drop spoonfuls of batter onto waffle iron and bake.

-Top with your favourite waffle topping, or whipped coconut cream and stewed berries.

(I’ve even made these in our snackwhich machine.)

Super seed bread loaf. (“Deliciously Ella”)

This bread is really high in protein which makes it filling. Our kids don’t like the bread to be honest, and my husband has tried his best to enjoy it! So when I do make it, I cut thin slices when cooled, and then freeze it in plastic wrap and place it into a sealed container. I remove individual slices and pop it into the toaster until crisp around the edges. Enjoy spreaded with coconut oil, raw honey and cinnamon as a treat, or hummus and roasted cherry tomatoes.

2 Cups cold water

1 and a half cups pumpkin seeds

1 Cup buckwheat flour or brown rice flour.

1 Cup almonds.

Half a cup sunflower seeds.

3 Heaped Tbsp psyllium husk

2 Tbsp chia seeds.

2 Tbsp mixed herbs (optional)

Salt to taste (and pepper optional)

-Place almonds and 1 cup of the pumpkin seeds in a food processor until a smooth flour forms.

-Transfer flour to a mixing bowl. Stir in the rest of the ingredients. Remember to add the half cup pumpkin seeds to the mixture.

-Gradually add water, let sit for 45 min to 1 hr.

-When mixture is firm, grease a small loaf tin.

-Heat oven to 180 degrees Celsius.

-Press mixture into the loaf tin using a spatula or back of a spoon.

-Bake 40 min-1 hour, until slightly brown on top.

-Check your bread with a skewer or small tooth pick, it must come out clean.

-Cool down before slicing.