Beautiful Buckwheat and Burgers

Buckwheat

When I lived in the US, I rarely used buckwheat as a whole grain. I enjoyed soba noodles in broth often, but for some reason wasn’t attracted to the grain itself.

Since living in Europe, I have been using it much more and find it tasty, and easy to use. Buckwheat gives great energy in a lighter manner than expected. So I am sharing some of the benefits and a simple recipe. Enjoy xx

Origin

Buckwheat, was first cultivated in South East Asia around the 6th century BC having been originally used as a wild food. It then spread to Central Asia, Tibet, Europe, and the Middle East.  Buckwheat actually came to Russia via Greece in the 7th century. The Russian name for Buckwheat is Grechka, which means ‘Of Greek’. Buckwheat was one of the earliest crops introduced by Europeans to North America.

Benefits of Buckwheat

Great for the digestion.

Buckwheat is high in fiber and has a mild, sweet flavor. It can help to clean and strengthen the intestines and improve appetite.

Nourishing to the Kidneys and Adrenals.

Buckwheat has a warming energy that is strengthening for the kidneys and adrenals especially if made into a porridge known as kasha in Russia.

Gluten Free

Buckwheat is not considered a grain, which makes it perfect for celiacs and those on gluten and grain sensitive diets.

Alkaline or Neutral
In terms of acid and alkaline, buckwheat is considered to be neutral or mildly alkaline.

Has a high concentration of Rutin

The high rutin content in buckwheat can help to lower the risk of developing gallstones, high cholesterol and high blood pressure. Rutin is also beneficial for fighting inflammatory conditions such as arthritis. Buckwheat can help to prevent varicose veins, and hemorrhoids as rutin is known to help strengthen the capillary walls. It can also improve circulation especially cold hands and feet, and edema.

Keeps Blood Sugar levels low

The nutrients in buckwheat may contribute to maintaining sugar levels. With a glycemic index of 54, it lowers blood sugars more slowly than rice and wheat products. 

Nutrient Rich

Buckwheat contains high levels of B complex vitamins and essential amino acids, which help to promote healthy skin and strong hair. It is also a rich source of magnesium and copper. Buckwheat has strong antioxidant properties, which can help keep premature wrinkles at bay.

Buckwheat can be made into porridge, burgers, pancakes (from the flour), soba noodles, and prepared with vegetables and beans.

Here is a simple recipe for Buckwheat Burgers. Feel free to adapt it to your taste and what you already have in your fridge. Happy cooking!

Love Chef Mel xxx

Buckwheat Burgers

Ingredients

1 cup Buckwheat toasted in a skillet for 3-5 minutes

2 cups Water

Salt

Pepper

Olive oil

1 onion minced

2 cloves garlic minced

1 cup grated carrots

1 celery stalk minced

6 green olives minced or 1 tablespoon capers

1 tablespoon Tahini (optional)

2 tablespoons fresh basil or fresh parsley chopped

1 heaping teaspoon dried herbs (oregano, basil, marjoram)

Preparation

Bring the water to a boil in a pot. Add the salt, and buckwheat. Return to a boil on a medium flame, and simmer on low heat for 20 minutes until all water is absorbed. Uncover the pot and let the buckwheat cool down.

Heat 1 tablespoon of olive oil in a saucepan and fry the onions and garlic with a pinch of salt for about 3 minutes. Add the carrots and then the celery, and continue frying for a few minutes.

Add the vegetables to buckwheat together with olives, dried herbs and fresh herbs. Mix it all very well with your hands until you get nice dough. Add salt and pepper to taste.

Take little portions, shape a ball with your hands and make a burger. Repeat this process with the rest of the dough.

Heat olive oil in a pan and fry your burgers for 3 minutes on each side until they are golden brown.

Warm Quinoa Salad

I whipped this up in a cooking class yesterday. Super refeshing, quick and easy, and great for the warmer weather. The portions are for 1-2 servings specially for those who live alone.

Love Chef Mel xx

Warm Quinoa Salad

Ingredients

1/2 cup quinoa

1 cup spring water

1 inch strip kombu

1 cup sweet corn, edemame or peas

1 teaspoon freshly grated lemon zest

1-2 tablespoons lemon juice

1 tablespoon extra-virgin olive oil

1 tablespoon chopped basil

½ teaspoon salt

1 celery stalk finely diced

1/4 cup drained and diced roasted red peppers - can use fresh if preferred

2-3 tablespoons toasted and chopped walnuts

 

Preparation

Toast quinoa in a dry skillet over medium heat, stirring often, until it becomes aromatic, about 3-5 minutes.

Meanwhile, bring the water and kombu to a boil in a pan on a medium heat.

Add the quinoa and return to a boil.

Cover, reduce heat to a simmer and cook gently for 10 minutes.

Remove the lid and add the sweet corn (peas or edemame). Cover and continue to cook until the corn and quinoa are tender, 5 minutes longer. Remove and place into a serving bowl.
Add the celery, and peppers and mix gently.

Whisk the lemon zest, lemon juice, oil, basil and salt in a small bowl. Toss to combine with the quinoa. Serve with chopped walnuts and fresh basil.

Tunisian Carrot Salad

A sweet and easy version of a Tunisian salad to add spring in your meals. Enjoy!

Love Chef Mel xx

Tunisian Carrot Salad with Radishes and Olives

Ingredients

2-3 carrots grated

4 radishes finely sliced or grated
1/2 pear grated

¼ cup chopped green olives

1-2 teaspoons olive oil

1 clove garlic minced

1-2 teaspoons ground cumin

Paprika (optional)

2-3 tablespoons fresh lemon juice

Dash ume vinegar

6 tablespoons finely minced fresh cilantro, parsley, or lambs lettuce

1 tablespoon toasted sesame seeds

Preparation

Place the carrots, radish, and olives into a bowl. Add a dash of ume vinegar and mix gently.

Warm oil, garlic, cumin, and paprika in small skillet over low heat. Stir oil mixture into vegetables.

Add the lemon juice to skillet to remove any last bits in pan, and then stir into the salad.

Add the cilantro or other herbs, grated pear and mix gently. Let sit for 15 minutes at room temperature to blend the flavors.

Serve garnished with toasted sesame seeds.

Russian Cabbage Soup

A super, easy soup full of zip and zing that can be made in a jiffy. Wonderful for this uplifting time of year. Enjoy!

Love Chef Mel xx

Russian Cabbage Soup

Ingredients:

1 tablespoon olive oil
1 small turnip julienned
1 carrot julienned
1/2 onion, sliced
1 stalk celery, sliced
4-6 cups spring water

1 cup round cabbage, shredded
2-4 tablespoons sauerkraut

1 tablespoon caraway seeds lightly crushed

Salt and freshly ground black pepper

1 teaspoon fresh dill finely chopped

Preparation:

Warm the oil in a pot.

Add the onion and sauté for a minute. Follow with the carrots and continue for sauté for another minute. Repeat with the turnip, and then the celery.

 Add the, cabbage, kombu, a pinch of salt, and enough water to cover. Bring to a boil on a medium flame.

Cover and reduce heat; simmer until vegetables are tender, about 10 minutes.

Season to taste with salt and pepper.

Serve hot, garnished with fresh dill, sauerkraut and caraway seeds.

Hiziki for One

Hiziki with tahini and tofu

Hiziki is a wonderful addition to any meal. It is high in fiber and packed with minerals especially iron, calcium, and magnesium. This nutritious sea vegetable has a rich taste and delicate texture. When combined with tahini and tofu it makes for a nourishing dish with a deliciously unique flavor. Super great for the wintery time of the year. Enjoy! Love Chef Mel xx

Oh yes, and one more thing, hiziki is great for your hair!

Recipe: Ingredients: ¼ cup hiziki rinsed and soaked for 15 minutes - make sure use enough water as it will double in size 1 tablespoon tahini ¼ block tofu mashed Spring water 1 tablespoon ume vinegar Few drops shoyu 2 tablespoons finely chopped parsley Preparation: Strain the hijiki and place into a pan. I don't use the soaking water because it is too salty tasting. Instead, use it for watering your plants Add enough fresh water to almost cover the hiziki and bring to a boil on a medium flame. Simmer with a lid on a medium low flame for 10 minutes. Meanwhile, add the tahini, ume vinegar and few drops of shoyu to the tofu and mash well. Add the tofu mixture to the hiziki and continue to cook for another 5 minutes. Mix gently. If there is an excess of water remove lid and simmer on a medium high flame. Stir from time to time. Add the parsley, mix through and serve. Bring to a boil on a medium flame Mash the tofu Add the tahini, shoyu and ume vinegar Add the tofu mixture to the hiziki Add in the parsley Enjoy xx

Rustic Apple Raspberry Pie for One

Rustic Apple Raspberry Pie

Many times folks say they cannot make a pie that is small enough for one person. Ok, two people if you are feeling generous. So here is one that is super easy and extremely yummy.

Enjoy and happy holidays.

Love Chef Mel xx

 

Ingredients:

3/4 cup flour – any kind works, wholewheat, oat, spelt etc

1/8-1/4 cup coconut oil warmed

Sea salt

1/4 cup apple juice

1 teaspoon kuzu diluted in a little water

2 medium apples cut into chunks

12 raspberries

juice ½ tangerine

generous pinch of cinnamon

1 tablespoon kuzu diluted in a little cold water

1 tablespoon rice syrup

Spring water

Preparation:

Pre-heat the oven at 350 degrees

Place the flour and 1/8 teaspoon sea salt into a mixing bowl and whisk lightly.

Add the warmed coconut oil and mix together with your fingers until it resembles bread crumbs.

Add enough water to bind into a dough. 

Be gentle at this point otherwise dough will become hard.

Roll out the dough to fit a 5 inch dish.

Lift gently and place into the dish.

Don’t worry if it breaks apart.

Place the pieces into the dish and gently press together.

Lightly prick the base with a fork.

Bake in the oven for about 15 minutes.

Remove and let cool for a few minutes.

While the pie shell is baking, place the apples, cinnamon, pinch sea salt, tangerine and apple juice into a pan. Bring to a boil on a medium flame and simmer for about 5-10 minutes.

You can do the washing up while the apples cook!

Remove the apples from the pan, and place into the pie shell.

Add the raspberries. 

Leave the juice from cooking the apples in the pan. Add the diluted kuzu and heat on a low flame, stirring until the juice thickens.

Pour over the apples and raspberries.

Place in oven and bake for 20 minutes.

Remove and allow to cool before serving.

Rub oil into flour to resemble bread crumbs

Roll out the pastry

Place into a pie dish and prick base with a fork

place apples, juice and cinnamon into a pan

Place cooked apples and raspberries into the pie shell

Add the kuzu to the apple juice and stir until thickens

pour the kuzu over the fruit and pop into the oven

 And now for the fun part - relishing every morsel!

Ready to Eat!

Quick and Easy Dishes for One - Light and Simply Stewed

Light and Simply Stewed

A wonderful and easy recipe that tastes fabulous. You can also add a couple of slices of fried tofu or tempeh for a richer flavor. Wonderful at this time of year as things begin to settle down and cooler weather is around the corner.  This dish is gently strengthening, warming and relaxing.
Enjoy! Love Chef Mel xx

Ingredients

½ onion cut into chunks

½ carrot roll cut

1/3 sweet potato cut into chunks

6 pieces squash

1 tablespoon finely chopped basil or cilantro

1 heaping teaspoon white miso diluted in a little water

Dash sesame or olive oil

1 teaspoon fresh grated ginger

Pinch sea salt

Spring water

3 inch strip kombu or wakame

Preparation

Place the vegetables in sections around a pot.

Add enough water to half cover the vegetables.

Pop in a strip of kombu or wakame

Add a pinch of salt and cover with a lid.

Bring to a boil and simmer for about 15-20 minutes.

Add the diluted miso, basil, ginger and a dash of oil.

Turn off the lid and let sit for a minute.

Mix gently and serve. There should be a fair bit of liquid which makes the dish relaxing and nourishing.

Quick and Easy Dishes for One - Simply Salad

Hallo everyone
I thought it might be fun to show a series of some really easy dishes for one person. The first is an inspiration from my wonderful brother, Simon Brown, who made a similiar salad when I last stayed with him.

This dish is surprizingly tasty. The flavors dance well together and the crisp tang from the brown rice vinegar adds a sparkle of energy.
Enjoy! Love Chef Mel x

Simply Salad

Ingredients:

1 celery stalk sliced on the angle

2 radishes sliced into half moons

¼ apple sliced into small chunks

1/3 cucumber sliced on the angle

1-2 teaspoons brown rice vinegar

Pinch sea salt

2 walnuts or 3 almonds finely chopped

Preparation:

Place all the ingredients into a bowl.

Mix gently and let sit for about 10 minutes.

Serve