Rainbow Tandoori Masala

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There is nothing better than heading to the market at 8am on a Friday morning. The market streets are already packed with people, the sunshine presents nature’s wonderful produce from its best side. I often first walk through the market and watch where there are the best looking fruits and vegetables and get inspired from the seasonal highlights. This time those colourful peppers, chilis, courgettes and eggplants grabbed my attention. It’s amazing how there are so many different types, shapes and colours of only one single vegetable. Well, I couldn’t resist and had to buy a bunch of those beauties. I already had the perfect dish in mind. 

The dish I thought of was a typical Indian one with lots of different colourful spices, so the perfect match for those beautiful vegetables I bought on the farmers market. Personally, I think it’s very important to buy and eat local – preferably organic – products, on the one hand to support local farmers and on the other hand for ecological reasons. I totally love the atmosphere in the morning on the farmers market, where people seem to be much more relaxed than elsewhere. 

I call this dish "Rainbow Tandoori Masala" because of the vegetables and spices huge variety in colour. The infusion of the different spices from the Tandoori Masala add the highlight to the dish. The central idea of this dish comes from the time when I was travelling. Particularly it was inspired from the wonderful vibrant city of Montreal, where I’ve been living for a while some years ago. Montreal sits at the epicentre of one of the most unique cultural enclaves of North America. Old European charm, contemporary art and design, lovely green spaces and parks, lots of galleries, boutiques and museums culminate in Quebec’s marvellous cultural capital. The great range of different cultures, vibes, ideas and tastes coming all together in one place was what inspired me the most. Exactly this convergence is represented in my "Rainbow Tandoori Masala", where all those different colourful spices and vegetables come together in one single dish and harmonise. Personally, this is one of my favourite dishes and reminds me of the wonderful time I had in Montreal, its people and the different cultures I met and got inspired from. I’m very thankful for that.

This "Rainbow Tandoori Masala" dish is the result of this valuable journey with its heartwarming memories, which I want to share with you. This dish is ideal to cook for family and friends, as it is easy to cook in bigger quantities.

Spices add so much flavour and goodness to your dishes. Their outstanding health benefits should be another reason to include them more often into your cooking. That’s why I suggest you making your own Tandoori Masala Spice Blend in a little bit bigger quantity. Without any effort you can easily use the spice blend in future cooking as well.

Tandoori Masala Spice Blend is a mixture of spices traditionally used in the north Indian and Pakistani kitchen. The spices vary from one region to another, but typically include garam masala, garlic, ginger, onion, cayenne pepper and may include other spices as well. Garam masala again is a blend of different ground spices. The word garam refers to “heat” in the Ayurvedic system of medicine, meaning “to heat the body” as these spices elevate body temperature. The composition of garam masala differs regionally, with many recipes across India according to regional and personal taste. The ingredients of the mix are toasted, then ground together. A typical Indian version of garam masala contain: black and white peppercorns, cloves, cinnamon, nutmeg, black and green cardamom pods, bay leaf and cumin. (Source: Ramu Rau, Santha (June 1969). The Cooking of India (Foods of the World)).

Tandoori Masala Spice Blend

Ingredients:
20g / 4 tbsp cumin seeds
15g / 3 tbsp ground turmeric
15g / 3 tbsp paprika
10g / 2 tbsp ground coriander
2 whole cloves
5g / 2 tsp ground ginger
5g / 2 tsp ground cinnamon
5g / 2 tsp ground cardamom
5g / 2 tsp cayenne
5g / 2 tsp fresh ground black paper
3g / 1 /2 nutmeg grated
Note: In an airtight jar, stored in a dark place, it can be kept for about 6 months. 

Cayenne: Known for its detoxifying properties it stimulates the circulatory and digestive systems and neutralizes acidity in the body.

Cloves: Garlic can provide some serious health benefits to the circulatory system if consumed in large doses. In fact, it can also function as a protection against certain cancers. Well, we usually don’t consume lots of amounts of garlic, however consumed in small, regular doses garlic still contributes to overall good health. Garlic is low in fat and will help your body to absorb calcium from other sources.

Cumin: Cumin has a slightly nutty flavour and is notably fragrant in whole seed form, rather than grounded. It’s mostly known to be used in Middle Eastern and Indian cuisine where it is celebrated for its taste and its nutritional properties at the same time. Including cumin in your cooking is a fantastic way to get magnesium into your body. Magnesium is helpful for controlling blood pressure as well as essential for optimum heart health. Cumin is also a rich source of iron, which your body needs to carry oxygen to its cells and is known to support the digestive system. 

Turmeric: Turmeric has a bitter but warm flavour and is most commonly used to make curry. It has long been used medicinally for its anti-inflammatory properties. In Chinese Traditional Medicine it’s even used to treat depression. Recent research has also shown it to be a strong antioxidant which can help to control cholesterol levels. 

Fresh Ginger: Whenever I feel to get a cold I always eat ginger or simply include it into my dishes. Ginger is a real immune-boosting food and most commonly known for its ability to fight colds and flu. It not only adds an aromatic flavour in your cooking, it also has effective anti-inflammatory properties. Alongside a long list of minerals, vitamins B6, E and C are the most prominent vitamins. In Chinese Traditional Medicine ginger is being used for over 2000 years to treat various discomfort.

Well the ingredient list seems long, but this recipe is very simple and easy. Just make sure you prepare and chop up all ingredients needed in advance, as the cooking process moves quiet fast once you have started. Same story for the tandoori masala mixture with another advantage: Once you have mixed up all spices together in a bigger quantity as needed for one recipe, you can easily store the tandoori masala in a an airtight jar for up to six months and use them in future recipes.  Well, when you are prepared you’re nearly finished as you only have to through everything into the pan, stir and wait. 

Nutritional yeast: With its nutty, almost cheesy flavour nutritional yeast tends to be a good seasoner for vegan recipes. Nutritional yeast is often high in B12, which is an important vitamin that a lot of people are deficient in. 1 tablespoon a day provides you with the recommended daily intake of B12. Nutritional yeast is also a complete protein, contains other B vitamins, is low in fat and sodium, free of sugar and gluten and contains iron. It’s an inactive form of yeast and should not be confused with brewer’s yeast used for raising bread.

Zucchini: In Switzerland, yellow or green zucchini are available fresh from Spring to mid-Fall. The familiar dark green zucchini, the round scalloped patty pan, and other varieties like the pale yellow are all members of the squash family. The optimal purchasing season of zucchini is from July through September. Select small zucchini, which will be younger and more tender. Fresh zucchini is a good source of vitamin A and C. It is a very good source of potassium, an important intra-cellular electrolyte. Potassium is a heart-friendly electrolyte and helps bring the reduction in blood pressure and heart rates by countering pressure-effects of sodium.

Eggplants: There are several varieties available on the Swiss farmers markets. The most common variety has a deep purple colour. Other varieties include the round violet-colored variety from Italy, which has a very white flesh, and the small white eggplants, which are originally from Asia. The optimal season to purchase eggplants reaches from August to September, where this vegetable can be bought at its very best quality. Look for firm, but not hard texture. Smaller eggplants will almost always be the least bitter in flavour. Like many other vegetables they are a great source of dietary fibre which aids in digestion. Since eggplants contain almost no fat or cholesterol, it’s a very healthy food for people trying to lose weight due to its fibre content which is very filling. Additionally eggplants are also a great source of antioxidants. Having high levels of antioxidants in your body will protect the organ system in your body from harmful infections and diseases, including cancer and heart disease. They also contain vitamin C, which is a key part of the immune system which stimulates the production and activity of white blood cells. The list of benefits can go on and on. Eggplants are also wonderful sources of phytonutrients, which have long been known as boosters for cognitive activity and general mental health – so to speak as a “brain food” – whereas they increase blood flow to the brain for boosted power of memory.

Bell Peppers: Bell peppers range in color from pale to dark green, then from yellow to orange to red. Some peppers range from green to purple to brown to almost black. The flavors can vary from bland to sweet to bittersweet. Bright red or orange peppers are more mature fruits. They will have a sweeter flavor and higher nutrient content. Green and purple peppers are immature and have a more bitter taste. Always try to purchase peppers grown in your region. Although bell peppers are available year-around, the best quality and freshest flavors occur from July through October. Look for firm peppers with richly colored, shiny skin. The sweet pepper is one of the most nutritious vegetables. They are an excellent source of vitamin C – up to 10 times more than lemons. They also contain significant quantities of vitamin A and Vitamin B, along with calcium, phosphorous, iron, thiamine, riboflavin and niacin.

Chickpeas: Chickpeas are high in protein, fibre and iron. Chickpeas are great for digestive health, consuming a small amount each day can also lower levels of bad cholesterol and improve heart health. With its complex and valuable antioxidant composition provides a serious boost of goodness.

Coconut milk: I’m in love with coconut, even more with the creamy milk made from the flesh of the coconut. Coconut milk is an amazing alternative for diary and very nutritious at the same time. It contains a whole fortune of vitamins such as B, C and E. Additionally this treasure is rich in iron, phosphorus, potassium and magnesium. I usually use coconut milk to soften and to increase the creaminess and thickness of a dish.

Rainbow Tandoori Masala

Ingredients:
1 tbsp coconut oil
1 shallot, diced
1 big clove fresh garlic, minced
10g fresh ginger, minced
1 small chilli, finely chopped (optional)
1 1/2 tbsp Tandoori Masala Spice Blend
1/2 tsp fine-grain sea salt, add more if needed
800-900g diced fresh tomatoes with their juices (or 2 cans diced or whole peeled tomatoes)
400g cooked chickpeas  (or 1 can organic chickpeas), drained and rinsed
2 medium zucchini, diced
1 eggplant, diced (250g)
2-4 mini bell peppers (200g)
1 1/2 tbsp nutritional yeast
Splash of coconut milk
For serving:
200g uncooked basmati rice
Fresh cilantro
Fresh lemon juice
(Serves 4; Preparation Time: 20-30min; Cooking Time: 30min)

Heat the oil over medium heat in a large saucepan. Check if a drop of water fizzles when dropping onto the pan. If so, add the shallot, garlic, ginger and (chilli: optional). Cook for a few minutes. Add the prepared tandoori masala mixture and salt, cook for another 2 minutes.

Add the diced tomatoes and their juices and stir everything well with a wooden spoon. Raise heat a bit more, add nutritional yeast, chickpeas, zucchini, eggplant and bell peppers and simmer mixture for about 10 minutes or more. During this time mixture can thicken, vegetables cook and flavours develop. When vegetables are cooked and mixture seems thickened, add a splash of coconut milk to smoothen everything a bit (optional). If you want it to be even thicker, add some more nutritional yeast. Add additional salt to taste and vary the spice of your dish with extra Tandoori Masala Spice Blend if too mild.

Meanwhile cook basmati rice if preferred on the side. Serve rice beneath or on the side. Decorate with chopped cilantro, some freshly squeezed lemon juice and here it is: our freshly made "Rainbow Tandoori Masala".

Grab your fork, smile and enjoy!

Thanks to the lovely ladies from Family "Vollenweider Gemüsebau Nigelsee" at the farmers market for their helping hand and lovely presentation of their products, which made taking photographs much easier. Their vegetables are simply beautiful and very tasty!

Powerful and Energizing Protein Bars

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Many people were asking me about the recipe of those powerful protein bars I'm snacking on these days. So here it is!
I can proudly announce it to be my absolute favourite snack on the go, while travelling, as a power fuel in the middle of the day or during work. It's also a perfect post-workout recovery snack after an intensive sports session. Those bars are not only very powerful in providing good and long lasting energy, they are also very healthy and packed with superfoods.

If you want to increase your daily intake on protein and would rather not rely on animal protein, this powerful protein bar is perfectly made for you! When I was younger I used to think that protein only comes from animals, but this isn’t true. Plant-based sources provide us with so much protein, we just need to eat and include them in our diets. 

The main source of protein in this bar is provided from the hemp protein powder. This green magical powder doesn’t only capture your eyes, it contains lots of health benefits and brings your taste butts on a special nutty journey.

Hemp protein powder is made from hemp seeds. Hemp seeds contain a high amount of omega-3-fats which help to calm any inflammation in the body. The branch-chained amino acids in hemp, which are needed for repair and growth of lean body tissue are extraordinary for post-workout recovery. Especially for people avoiding animal products, hemp seeds are a great alternative, as they contain a very high amount of quality protein. The protein and fibre found in hemp helps to slow down digestion, which in turn prevents a blood sugar spike and therefore sustains your bodies energy for longer periods.

Rolled Oats: Oats might look pale and boring and remind you of the porridge you had to eat every morning when you were a child. But you might reconsider this little grain as it shows off a huge nutritional profile: only 90g rolled oats provide 6g protein and 4g fibre, as well as manganese. Manganese is a mineral that helps to create enzymes which are responsible for bone building. This nutrient-dense grain is inexpensive and can be used – next to the beloved porridge – in so many different ways. As I always say, it’s only a matter of variety and creativity how you use nature's produce and every little plant on this planet can become your best friend.

Walnuts: I love walnuts. They contain high amounts of omega-3-fats. A serving of 32g walnuts contains over 90 percent of the recommended daily intake of these fatty acids. Additionaly, walnuts are special because they contain predominantly polyunsaturated fats, whereas most other nuts typically contain high amounts of monounsaturated fats.

Dates: Dates are magical and contain too many vitamins, minerals and phytonutrients to list them all. (Phytonutrients is a substance found in certain plants which is believed to be beneficial to human health and help prevent various diseases.) In general, dates increase your overall well-being and are definitely worth eating on a regular basis.

Cinnamon: Who doesn’t love this wonderful spice? Cinnamon boasts one of the highest known antioxidant strengths and works as an excellent source of vitamins and minerals. In fact, one teaspoon of ground cinnamon provides as much antioxidant strength as a 250ml of pomegranate juice. Next to its strong anti-inflammatory and antiseptic properties, cinnamon can improve digestive health. Well, by now you surely agree that this sweet little spice is simply wonderful. 

Vanilla Extract: Vanilla extract is the liquid form of the vanilla bean and is used both in cooking and for medical purposes. Apparently it should have aphrodisiac properties and is most popularly used to flavour drinks and bakings. The high amount of potassium and trace amounts of essential minerals in vanilla extract help to control blood pressure and heart rate. Grounded organic bourbon vanilla can be used as a substitute and contains the same health benefits and properties.

Powerful and Energizing Protein Bars

Ingredients:

2 Tbsp chia seeds
75ml water
130g gluten-free rolled oats  
150g chopped dates (fresh if possible)
75g chopped walnuts
60g hemp protein powder
50g coconut chips
35g sesame seeds
2 tbsp poppy seeds
2 tsp ground cinnamon
pinch of cardamom
half a tsp fine-grain sea salt
3-4 ripe bananas (ca. 375g)
50ml coconut oil (or olive, walnut, sunflower, …)
2 tsp  grounded bourbon vanilla / pure vanilla extract
2-3 Tbsp agave nectar

(Makes: one full baking sheet with ca. 24 medium-sized bars or 12 big bars; Preparation time: 30min; Baking time: 20-25 min)

Begin by soaking the chia seeds in the 75ml water in a bowl. Stir well and set aside.
Preheat the oven to 180°C and put baking paper on a baking sheet.

Combine oats, walnuts, sesame and poppy seeds, chopped dates, coconut chips, hemp protein powder, cinnamon, cardamom and sea salt in a big bowl. In a separate bowl combine the ripe bananas, coconut oil, vanilla and agave nectar. Mash and mix with a fork until everything is well combined and bananas are totally mashed. You can also use a blender or food processor if this works better for you. Then add prepared chia mixture and combine well. 

Pour banana mixture over the dry ingredients in the big bowl and stir until well combined. Spread batter with a spatula onto the baking sheet. Batter should be spread evenly. 

Bake for 20-25 minutes until edges are golden brown. Cool down completely, then cut batter into preferred bar sizes.

Note: Store in an airtight container refrigerated for longer storage life. Bars can also be stored in a freezer for up to one month. Half an hour after taking them out of the freezer, bars can be enjoyed as a powerful snack no matter what time of the day. 

Honestly,  I usually can’t wait until the batter is cooled down completely, this wonderful smell of freshly baked bars is too seducing to wait too long to try them. You will probably experience it yourself! ;)

When completely cooled down – if something is still left – I usually cut the batter into medium-sized bars which perfectly fit into a big jar. The jar can be stored very well in the refrigerator for a couple of weeks. To separate the bars from each other in the jar I usually cut a baking paper in the same sizes as the bars and put them in between, which looks lovely and decorative as well.

Those bars can also be used as a nice present for family and friends, which are always loved from the young and the young at heart.

Yummy…! Serve these with a good cup of tea or coffee.

Let the baking start and fuel your body with lots of energy!

With lots of love, Fabienne.

Welcome to Natural Always!

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Cheer with me to my new blog Natural Always with this Straight-to-Heaven Blueberry and Raspberry Smoothie which can be enjoyed either for breakfast as a protein kick into the day or also as a light dessert on a late summer night. That's the secret drink I sipped on which kept me going while working days and nights on the production of this blog. This wonderful creamy smoothies not only delivered me with a lot of creativity, they literally taste like heaven. 

At the time my taste buds were spoiled, they provided me with lots of valuable superfoods. This smoothies burst full of antioxidants provided through the chia seeds and either the raspberries or the blueberries. Superfoods have lots of health benefits and one of my absolute favourite are chia seeds. Hands down this powerful seeds are amazing due to its great range of use in the kitchen and their ability to transform your daily breakfast into a great health booster. How my mom used to say with apples, I say: "1 tbsp chia seeds a day keeps the doctor away!". Seriously, 1 tbsp chia seeds treats your body with more calcium than a cup of milk, more omega-3-fats than a piece of salmon, and more antioxidants than a handful of blueberries. In fact, chia is the richest plant source of omega-3 fats containing around 32% omega-3-fats, which are essential for cardiovascular health, needed for healthy brain and nervous system function, and for soft, supple and youthful looking skin. With chia seeds you will glow from the inside out! 
Chia seeds are also a good source of dietary fibre, which is needed for bowel health and protein providing the body with essential amino acids for growth and repair. Chia seeds contain calcium – beneficial for bone health, and provide other minerals such as iron. magnesium, zinc and B vitamins, which will naturally boost energy levels and health. Also known as a cancer prevention chia seeds are real superfoods. Start today, the best way to add chia seeds to your diet is to sprinkle a tablespoon over muesli and porridge, or as I did here add this goodness to your smoothies or salads. You can even bake and do other wonderful things with them as I will show you in future posts. I simply love chia seeds.

Beautiful berries such as blueberries and raspberries bursting with colour and flavour, not only taste delicious they're also considered as superfoods. Of all fruit and vegetables they contain the highest levels of antioxidants. Blueberries and raspberries are also an excellent source of vitamin C, which is needed for healthy immune function, collagen production, and to promote healing. 

Coconut milk as an amazingly nutritious dairy alternative contains lots of vitamins such as B, C and E, whereas it is rich in iron, phosphorus, potassium and magnesium.  

Moreover I always try to use local and organic ingredients in order to eat the best quality, nutrient dense food for optimum health without any chemicals, preservatives and additives. The best way to remove toxins from your diet is to eat organic foods whenever possible. If you only buy some organic products, in this recipe you should buy organic (frozen) blueberries. In this recipe I prefer frozen berries to enjoy it cold, which is extra refreshing. 

This recipe needs some preparation in advance, though doesn't require any effort at all. Just mix the chia seeds with the coconut milk, stir and put it in the fridge overnight. Next morning you'll be so cheered to wake up to this nearly prepared deliciousness, nevertheless how late you went to bed the other night. It doesn't only cheer you up, it will definitely help you to perfectly start your day with lots of nutrients, proteins, fibre and omega-3-fats. Just grab your blender and be happy!

Straight-to-Heaven Blueberry (and Raspberry* ) Smoothie

Ingredients:
1 tbsp chia seeds
3 tbsp coconut milk
40-50g frozen blueberries (raspberries*)
2 tbsp fresh lemon juice
1 tbsp raw date syrup (or: agave nectar, maple syrup)
pinch of ground cardamom (natural grounded bourbon vanilla*)
for decoration: mint leaves, blueberries, (raspberries*) 
(Serves 1; Preparation time: 1h/overnight, making: 10 min)
*The Raspberry Straight-to-Heaven Smoothie follows the same recipe as the version with blueberries, and is only substituted by raspberries and natural grounded bourbon vanilla.

In advance: mix chia seeds with coconut milk, stir well and refrigerate for at least 1 hour (better: overnight) until mixture is gooey. 

In a food processor combine the chia-cocconut mixture together with the frozen blueberries (*raspberries), lemon juice, agave nectar and cardamom (*natural grounded vanilla). Blast on high until everything is smooth. Decorate and serve immediately.

Note: the consistency of the smoothie should be more like a pudding, so usually I spoon out everything and use a beautiful straw for decoration.

I hope you enjoy your trip to heaven and of course my new blog!

Cheers to you with lots of love, Fabienne.