Dark chocolate oat cookies

Stress can result in inflammation in the body and if you are leading a stressful life then all of that chaos can harm the progress you are making with your healthier choices in the food department. Your health and wellbeing will improve when you manage stress better. Your stress can impact period health, weight gain, and your general mood. Living a stress-free life in today’s world is nearly impossible, but managing it with practical tools can assist the body in healing the adrenal glands and finding balanced weight and hormones. If you lead a very stressful life then a B complex vitamin and deep belly breathing are a great starting point. Perhaps it's time for a trip to the spa or taking up yoga?

Makes: ± 15 cookies

Preparation time: 15 minutes

Cooking time: 25 minutes 

This is a great recipe to prepare on a quiet Sunday so that your breakfasts during the week can be quick and stress-free. You will also have a healthy snack whenever you need one. They are high in fiber and if you would like ca be made without the chocolate if you prefer something less sweet. 

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Ingredients:

 ½ cup raw almonds, roughly chopped

½ cup coconut flakes 

1 cup rolled oats

½ teaspoon ground cinnamon

½ teaspoon psyllium husk

½ teaspoon sea salt

3 tablespoons maple syrup

½ cup mashed banana

¼ cup almond milk, slightly warmed

2 tablespoons coconut oil

1 teaspoon vanilla paste

2 teaspoons fresh lemon juice

½ cup chopped dark chocolate

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Instructions:

Preheat the oven to 170 °C. Line a baking tray with baking paper.

Spread the almonds over a roasting tray and roast for 3 minutes. Remove from the tray and place in a large mixing bowl. Add the coconut flakes to the same roasting tray and roast for 4 minutes until they start to brown. Add the coconut flakes to the mixing bowl.

Add the oats, cinnamon, psyllium husk, and salt to the bowl and stir until well mixed.

In a separate bowl, mix together the maple syrup, banana, almond milk, coconut oil, vanilla paste, and lemon juice.

Add the wet mixture to the dry mixture and mix until well combined. Fold in the dark chocolate chunks.

Using a tablespoon, scoop out the cookie dough and arrange in rows on the prepared baking tray. Flatten and neaten the cookies using the back of the spoon so that they are even and that all the bits of coconut are tucked in. This will prevent the edges from burning while baking.

Gently press on the cookies using the back of a fork, being careful not to make them too thin. The cookies should be about 5 cm in diameter.

Pop them in the oven and bake for 23–25 minutes. Keep an eye on them and check at 20 minutes. You want the middle cooked and the edges brown. 

Once ready, remove the cookies from the oven and set them aside to cool completely.

-Melissa

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Mindful eating with a yummy fish red curry

As many of you may know this month is heart awareness month. It is not often that we take time to stop and think about the health of our hearts. I think we often take it for granted that it never skips a beat and does so without us even checking in to regulate it. Our body is a miracle.

That's certainly something to think about and appreciate the next time you find yourself giving your body criticism about its shape and size. Not only does the way we eat directly impact our health, but it impacts our planet.

Exercising an educated choice as a consumer allows you to prioritize and equally choose both your health and the health of the planet at the same time.

The reality is, these two aspects are oftentimes overlooked as being separate, but they are inexorably linked.

A healthy, sustainable planet means food security, water, biodiversity, environmental stasis, and abundance.

If every person made a small change to their protein choices, we could be looking at a very different picture in the years to come.

From global warming to food security and personal health.

When the Marine Stewardship Council contacted me to share with you the importance of not only looking after our hearts but our precious earth and doing so through a balanced healthy diet that includes sustainable seafood, I knew that this was something that I wanted to share with you.

From a health perspective, fish is the obvious choice. High in Omega 3's, vitamin D, and iodine it reduces the risks of high blood pressure, heart disease, stroke, type 2 diabetes, Alzheimer's disease, rheumatoid arthritis, to name a few. The list seems endless.

From an environmental perspective; sustainably sourced fish has the lowest carbon footprint of all the proteins and the benefits of MSC seafood ensure well-managed fisheries with minimal impact on the bigger ecosystem, ensuring the supply is met on healthy fish stocks within sustainable limits. This ensures the survival of our oceans for future generations AND supports livelihoods that depend on our oceans.

Mass Feedlots and the volume of deforestation to meet consumer demand for the land-based animal proteins of beef, pork, chicken contribute to many of the fundamental problems we face today as a species.

These events are not mutually exclusive; you cannot look at the problem of wholesale, unsustainable farming practices without acknowledging the other, which is our insatiable appetite for red meat at the expense of the planet.

I decided to write up a delicious recipe that puts fish at center stage, exactly where it should be.

This fish curry recipe takes a traditionally vegetarian dish and elevates it to a weekly dinner staple. After tasting it, I'm sure your entire household will agree to it making a regular appearance.

By voting with your wallet as a consumer you can affect change on so many levels. It is our responsibility to buy better and MSC has made it so easy for us to do. There is something for everyone when it comes to the MSC blue label. From pickled herring to luxury caviar you can find something to fit the event and your budget.

Did you know that the way to identify the sustainable fish at your local grocer is to look for the MSC blue label?

The MSC program is a collective effort that could not exist without the many fishermen around the world who work to safeguard stocks, ecosystems, and their livelihoods.

Fishing is more than just a job, it forms the backbone of many communities.

To be MSC certified, fisheries are independently assessed by scientists and marine experts to ensure they meet their standard for environmentally sustainable fishing. Annual audits ensure that they maintain these standards.

So next time you are in the supermarket choosing what to have for dinner. Take three deep breaths, pull yourself present, and make the mindful choice of MSC blue label fish.

Your heart (and the planet) will thank you.

Find out more by clicking here on sustainable fishing with MSC.

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Fish Red Curry

Ingredients:

• 170 grams fine egg noodles

• 1 tablespoon olive oil

• 1/3 cup peanut oil

• 500 grams white fish such as hake or cod, cubed

• 2 garlic cloves, minced

• 6 spring onions, finely sliced

• 80 grams of Thai red curry paste

• 2 tablespoons soya sauce

• 1 tablespoon fish sauce

• 2 teaspoons chilli flakes (or less if you don’t like heat)

• juice of 1 lime

• 2 tablespoons honey

• 400 ml of coconut milk

• 1 punnet sugar snaps

• 1 generous handle coriander

• 1 small pineapple, peeled and sliced into pieces

• 1/2 cup roasted peanuts

• bean sprouts and lime for serving

Instructions:

Cook the noodles in salted water as per packet instruction and set aside. Add a glug of olive oil so your noodles don’t stick when it comes time to serve.

Meanwhile, in a medium frying pan over medium heat add a drizzle of peanut oil. Add the fish and sear on each side until just cooked through. Roughly 3-4 minutes. If your pan isn’t big enough do this in two batches. Once ready remove from the pan and set aside on a plate.

In the same frying pan over medium heat add another dash of peanut oil. Add the spring onions and saute for three minutes. Add the curry paste and saute for an additional two minutes releasing the flavours. Add the soya sauce, fish sauce, chilli flakes, lime juice, honey, and cook for an additional two minutes stirring often and releasing the fragrant flavours. Add the coconut milk and stir in with the rest of the ingredients. Allow the sauce to simmer for 5-10 minutes on reduced heat. This will allow the flavours to develop.

Once the sauce is ready add the sugar snaps and fish to the sauce. Cook until the fish has warmed through and the sauce has thickened. Roughly five to ten minutes. Once ready remove from the heat and stir in the coriander.

To serve add the noodles to your bowls and pour over the curry. Top off with coriander, pineapple, and peanuts for that extra crunch!

-Melissa

Experiencing La Petite Colombe, Franschhoek

Tucked away in the magnificent establishment that is Le Quartier Français is a restaurant that has had an incredible reputation for as long as I can remember. Its a place that I have been dying to visit - but for some reason never materialized, until now.

I finally got to experience La Petite Colombe and I can wholeheartedly confirm that it was well worth the wait.

Sister to the magnificent La Colombe, where I recently dined (you can find out more about that here); this intimate restaurant might be the little sister but it certainly doesn’t shy away from boldly stepping into the limelight in the flavour department.

Situated just 45 minutes from Cape Town in the wine-loving town of Franschhoek this restaurant is run by the talented La Colombe team and each and every dish is an artwork, with dramatic servings reminiscent of a Rembrandt.

The space is clean and elegant with minimal art on the walls and a beautiful view of the garden outside. Visiting on a rainy day meant that we were tucked into the warmth of the restaurant. My favourite thing about the experience is that the table setting is yours for the afternoon. This means that you can indulge in every aspect of the meal at your own pace until you ready to part (which will be an undertaking of sweet sorrow, I assure you). Each course is bought out in due course and the intervals between dishes allow you to appreciate and appraise each subtle flavour offering at hand paired with exquisite wines by sommelier Elton Damon.

When you find yourself in the hot seat at La Petite Colombe, you will certainly not be disappointed.

I recommend finding overnight accommodation or returning to your home in an uber because the truth is, you should be appreciating the full tasting menu and with the wines being as good as they are, you will want to enjoy every last drop.

You will start the journey with a variety of amuse bouches such as porcini, sherry, hazelnut, and thyme to spiced chicken chawanmushi. My favourite was the smoked snoek and curried labneh that was served with the Morena Brut Rose. There is something about smoked snoek that just makes me feel like I am home. Maybe it's the Capetonian in me?

We then moved on to the bread course. Butter shaped into sweetcorn, which was a reminder about the attention to detail that you can expect from the La Colombe kitchens, served with oatmeal and honey bread. What's not to love? Paired with a gorgeous local beer Hey Joe 'special Beige' - I have to admit; I don't usually drink beer but I absolutely loved the pairing with the beer’s crisp flavours and lightness.

I always think to myself - can it get any better if this is just the bread course and the amuse bouche rounds? The answer when visiting La Petite Colombe is a resounding YES! It does only get better.

Next was the Malay Tuna, avocado and coriander paired with one of my favourite estates; Hidden Valley's sauvignon blanc Voignier 2019. It has the perfect sweet note to compliment the curried spices that enveloped the tuna.

When I see scallop its the same as you had me at hello. It is one of my all-time favourite buttery textures and flavours. Not much compares and when it is treated with respect as an ingredient it sings. And sing it did in the scallop, pork, wild garlic, celeriac, and katsuobushi.

Paired with the La Chataigne Semillon 2015. Could it be possible? Had I found a favourite? So early on in the game?

Oh wait, the heavy hitter was yet to arrive. So for those that don't know this about me, duck is my death row meal. Yes, if I could have one last final dish, it would be a beautifully prepared duck. So, of course, the duck, langoustine, mussel and ham paired with Domaine Des Dieux 'Josephine' Pinot Noir 2011 was beyond spectacular. Maybe I am biased, you are going to have to go visit and let me know. All I can say is that if this was my last meal and glass of wine, I would be very happy.

Nothing clears the palette on a taste journey like the perfect sorbet and of course in true fashion the sorbet at La Petite Colombe is just out of this world. Frozen bowls that have edible flowers in this as if capturing a moment in time arrive with a perfect watermelon hit followed by a burst of geranium.

To be honest Karoo lamb can be a little, well, robust in flavour. Which is, of course, probably what you are after if you are eating lamb. Truth be told though, not on this round. The lamb was utter perfection. It was delicate in all the right places yet hit all the spots of big flavour that you would expect on your final course before wandering down the road to the sweet valley. Served with salsa verde, pumpkin and smoked olive this dish was paired with Mooiplaas 'Rosalind' 2011 bringing in the big red and leaving you sucker-punched in pure taste sensation.

Quick Sidebar Ok? - so let's take a moment. Not only were all the dishes absolute perfection but so was the service. The staff is beyond knowledgeable on each and every ingredient and I found myself in an incredible conversation on sustainability and the power that these types of establishments have in the sustainability and sourcing top-quality ingredients from ethical farmers and fisheries. This is where I choose to eat my meat and this is where I choose to vote with my dollar. The utmost care has been taken from the inception of these ingredients to honour them and to support farmers that are doing better in this current climate of mass production vs free-range.

Next was the cheese. Yes, that perfect little twirl and piece of art is the cheese course. La Colombe and their creativity never cease to amaze. The pastry as delicate as hand-woven lace and the cheese Boerenkaas paired with buckwheat and rhubarb. You will find yourself sipping on Avondale 'Armilla' Brut 2011. Just because it was the second last course didn’t mean it was missing anything.

It delivered on texture with its crunch, creaminess with the cheese and the perfect sweetness with the wine. If I haven't said it enough, perfection.

How better to finish such a spectacular lunch than with the perfect sweet/tart taste explosion. Possibly one of my favourite desserts to date. Simply because of its balance in flavours. The fresh tropical punch of the passion fruit and perfect sweetness of the pineapple left me wanting more. But more I could not. Winding down the road of flavour town is not to be taken lightly. I was full to the brim. I couldn't possibly fathom another bite.

Then in walked the sweet treats of roasted marshmallows inviting you down the road of childhood nostalgia and making you find space, because, well… no one says ‘No!’ to a roasted marshmallow. The perfect final bite to a world-class meal and experience.

There is something to be said for collecting fine dining experiences the same way we collect art. It's not a thing that you can buy but rather an experience which is better shared but also wonderful alone. To marvel at what is possible with food and to experience creativity on this level is truly something I cherish. Thank you La Petite Colombe. I can assure you it won't be so long before I wander down your road again!

-Melissa

Bowls of Bali and the spaces in between, practical tools to aid emotional wellbeing

I have come to realize that I have an obsession with bowls. This might seem fairly obvious because I created an entire cookbook around bowls but… even long after the release of WHOLE - bowl food for balance; guess what? the obsession continues. Maybe it's the comfort that they offer. Maybe the ease of eating. Or perhaps its the fact that the beauty of a bowl is the empty space between its walls and what that space can hold. I wanted to share some of these magnificent bowls from Bali a few of the thoughts that followed capturing them.

These bowls made me think deeper about the body and space in between. The spaces in our bodies and in our lives. How do we fill them? How do we celebrate them? Do we stop to admire how glorious our bodies really are?
With the constant diet culture surrounding us, pushing us to be thinner because well, thinner is celebrated more than overall health and wellbeing. How do we find a moment of stillness to recalibrate what it is that we want? How do we drown out the noise? The noise these days is even bigger than just weight. It's a mental health battlefield for so many on a daily basis. It's not always easy, especially if you are in the woods and can't see beyond your own nose. I've been there. In the dark space where nothing seems to make sense, you aren't sure what you should eat or even how to move your body. You've heard so many thoughts and opinions that now rather than breathing you are riddled with anxiety. Who do you listen to? Who do you trust?

Stop. Take a deep breath. Tune into your intuition.

Your body is a magnificent creation of biological engineering. The universe’s magnum opus. It allows you to get up in the morning and show up for your day. It can chase your children in the garden or hold your lover in its arms. It's something to be celebrated. It can heal itself without you thinking about it. Those are the moments or spaces in between your life that happen because of your body. How often do you scan your body and send it messages of love?

So how do I get myself out of the woods? I thought I would share some practical tools for those bad days where emotionally and physically you just aren't in a good space. I hope it offers light into those dark sticky moments when you wake up and think, how am I going to get through today? Or perhaps that moment when you look in the mirror and your inner-bully pops up telling you your thighs should be smaller. These are the tools that I use for my spaces in between.

When you wake up, before you get out of bed, close your eyes and scan your body. Start at your toes and work your way to your head. Breath. Feel into your body and check in with any sensations you might be having. Are you stiff or perhaps tired? Do you feel energized and well-rested?

After your body scan name three things that you are grateful for today. Is it your beating heart, a roof over your head? Perhaps it is something as simple as the ability to smile. An attitude of gratitude can go a long way. Repeat this daily as often and as much as you can! At first, it might seem difficult but don't worry - it gets easier.

Move your body in a loving way. Moving your body is always a good idea as long as you meet your body where it is at. If all that you can do is a 20-minute walk then you have done well! Walking three to four times a week is wonderful and something to be proud of. Before you know it, endorphins will come and you will feel emotionally lighter. I recommend walking outside, somewhere you can take in nature and feel the sunshine on your skin.

Don't believe everything you think. Remember you are not your thoughts. You are a conscious being having thoughts. Not everything you think is true and certainly not to be believed without question. Attaching to the story can cause a lot of pain. Everyone has a bully in their heads. A bully that sets us up with limiting beliefs and tells us all about our shortcomings. Over and over again.

Meet your bully with humour or strength. It takes practice and it isn't always easy but realising that the proverbial “bully” gains ground through unchallenged toxic thoughts about yourself and that you can and do have the power to change those thoughts can be incredibly motivating to clean up your headspace.

Ground yourself in routine. Whether it is morning routine, evening or your weekly schedule. Finding a routine that works for you will not only ground you but set you up for success. What morning routine do you have? Do you just rush out of bed and spend the rest of the day rushing to crash at night? Do you meditate for five minutes each morning setting your intentions for the day?

Be gentle on yourself. You are doing the best you can with what you have. Fill the spaces in between with people that make you feel good, moments that nourish you and healthy whole real food. Preferably in a bowl!

-Melissa

Spectacular La Colombe, Spring Menu

La Colombe is so much more than a dining experience. It is theatre and art. A taste sensation and a journey through the senses.

Situated a mere 35 minutes from Cape Town CBD on the hillside on Silvermist wine estate this world renowned fine dining establishment is nestled amongst the trees and has a peaceful atmosphere.

I recently visited the team after they returned from international travels to the USA, Mexico and Japan. Chef proprietor, Scot Kirton, and executive chef, James Gaag have created a menu that is delicately thought out and executed with the utmost brilliance and flair.

With spring being in the air the tables are decked with gorgeous wooden pieces that become part of the dining experience. Florals and flavours are part of the symphony and every mouthful utterly delicious.

The journey begins with a fresh Yuzu and white chocolate palette cleanser that you pick out of a 'nest' on arrival that bursts in your mouth and is testament for what is to come.

I had to start my journey with a cheeky gin because it should be gin o' clock all the time. What's even better? The gin is homemade by La colombe and taste of a warm summer day at a cooling poolside.

I highly recommend doing the full tasting menu along with the wine pairing. Just a warning - you will need an uber post lunch and you will need about 3-4 hours for this experience because you don't want to rush it.

With crisp white table clothes and world class service you are in for a mind blowing treat. The staff move around you seamlessly, adding to the experience with their in depth knowledge and impeccable service.

The food journey begins with a selection of amuse bouche that will tickle your taste buds and wow your senses. Presented as a garden selection with florals, wood and stone, my personal favourite was the delicate lamb roti which quite literally fell off the bone coupled with the margarita it was the perfect fresh, complimentary punch. (Yes we have moved on from the gin keep up!) The selection included Marlin with burnt lime to squeeze and release the glorious juices and then lick off with aplomb. The mushroom parfait was decadent and dreamy, cased between delicate brick pastry.

The sweet potato wagyu drippings, bone marrow and craft beer were next for the bread course. With pull apart bread that you submerge into the drippings it was the bread course of my dreams!

Their sommelier Tongai Joseph Dhafana will drift in and out of service sharing his knowledge on the grapes, wines while keeping you abreast of the flavours you can expect from the immaculately paired combinations.

To keep us on our toes the signature dish of Tuna in a can (this time with a mexican twist) was served with a blind tasting of wine (read: in a solid black glass). I can proudly say I managed to guess the wine correctly but not the estate and it brought a lot of fun to the course.

Followed by the Kerala style Quail, prawn, and coriander which was delicate in its flavours and perfectly executed. Each plate is a work of art with colours and textures complimenting each other.

The fun didn't stop with the naartjie palette cleansers that was fresh in its flavour and brought out on an awesome display of dry ice thearics.

Next, was the fish course of Malay style line fish that is typically paired with Chardonnay however Tongai kept it exciting and shared the Groot Constantia Chenin Blanc reserve which was beyond delicious and the best partner in crime to the malay flavours.

The meat course invites you to select your knife which, for those that appreciate a beautiful sharp knife is the perfect touch. The attention to detail throughout the experience is what makes it so profoundly exciting and memorable. It is so much more than just eating at a fine dining restaurant.

The cheese course asks you to select your desired cheese from various options of blue cheese to mature cheddar but to be honest - I savoured one of each. I simply could not choose only one! I mean who has a favourite child? (The boerenkas won)

Ending off with a banana, Hazelnut tonka and the yummiest Delhiem Edelspatz 2018 - I was in pure bliss. To make my way through a menu where every single bite is more inspired and delicious that the last is just wonderful!

To top it off it doesn't end with dessert but rather with a display of final sweet touches in another spectacular garden display. One of Salted caramel, cashew and almond ice cream with pancakes. Chocolate disguised as acorns and ice cream in pancakes? SOLD!

Bookings are essential for this amazing experience and the menu is subject to change. It is worth every second.

What a spectacular experience at one of the top restaurants in South Africa that had truly made its mark for the rest of the world to see!

Congratulations to La Colombe for being named the 12th Best Fine Dining Restaurant in the World by the acclaimed TripAdvisor Travelers' Choice® Awards 2019.

-Melissa