Avocado Cream

Healthy Recipes

Serves: 3- 4
Prep & Assembly: ≤ 8 mins
Type: Dip, Condiment
Tools: Food processor or blender, sharp knife, measuring cups, spoon, silicone spatula.

Notes: This recipe contains: B-Vitamins, Vitamin C, K & E, carbohydrates, protein, fibre, calcium, iron, magnesium, phosphorus, potassium, zinc, is low in added sugar, salt and per serving is low in saturated fats.

Over Christmas, haven bought numerous fruits and vegetables (a few things impromptu, naughty we know!) we had a few extra items to use before their expiration, including an avocado. 

As lovers of guacamole, avocado-based sauces and well let’s face it, all things avocado this wasn’t going to be a problem! Haven seen a few avocado recipes on our travels last year, we decided to make our take on ‘avocado cream’ (which is really just a smooth dressing, dip or sauce, depending on how you look at it). It was a great idea as it utilised some other ingredients we had on hand; anything to reduce food waste right?!

Potatoes check, Brussels sprouts check, soya yoghurt check… yes, we felt a delicious salad ‘bowl’ and a break from Christmas’s indulgences coming on! So we present to you today our avocado cream! A creamy, tangy and light dip (or dressing) that can be enjoyed with starchy wedges (try making some with your favourite potato, celeriac or parsnip varieties), in salads or ‘bowls’, in a tasty sandwich or wrap, over pasta, as a soup garnish or maybe as a delicious ‘burger’ sauce! It’s also a great way to consume some ‘good’ fats and a little added Vitamin E and calcium! Mmm yes, we feel many falafel or meat-free wraps with this tasty dressing coming on! We hope you enjoy it as much as we did! 

Have a great weekend and happy cooking everyone! 🙂

Avocado Cream

Ingredients

+++++++++++++1              Ripe Avocado Pear
+++++++++++++1 tbsp     Flat Leaf Parsley (*optional)
+++++++++++++½ Cup    Soya Yoghurt (fortified & unsweetened recommended)
+++++++++++++1 tbsp     Lemon juice (fresh or concentrated)
+++++++++++++1 tbsp     Apple Cider Vinegar
+++++++++++++20g        Tahini
+++++++++++++               Pinch of salt
+++++++++++++               Pinch of red chilli flakes (*optional)

Directions

1. Chop the avocado (vertically) into two halves. Remove and discard the stone and then peel away the skin. Place it into a blender or food processor. Tip: If you do not own a suitable kitchen gadget, mash and combine all of your ingredients in a large mixing bowl instead! If using, wash the parsley (or your herb of choice!), remove its stem and then roughly shred them (we cut our parsley with a pair of kitchen scissors!).

2. Add 1/2 cup yoghurt, 1 tbsp lemon juice, 1 tbsp vinegar, 20g tahini and a pinch of salt. Blend or process until smooth, creamy and uniform in colour. Taste and season as necessary.

3. Using a spatula or spoon, transfer the avocado cream into a serving dish or resealable container (whatever is applicable).

4. If using, garnish the avocado cream with fresh herbs, chilli flakes or anything else you desire! Serve promptly with your desired meal or snack of choice! 🙂

Enjoy!

Refrigerate any leftovers in an air-tight and resealable container; consume within 1-3 days. Tip: If your avocado is really ripe, then ideally you should consume this cream on the same day that it’s made.

Recipe updated: 19/02/16

 

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Aubergine Dip

Healthy Recipes

Serves: 8*
Prep & Cooking Time: 60-80 minutes

Recipe adapted from: All TV Chefs…or in this case, Paul Hollywood!

Notes: This recipe contains: B-Vitamins, Vitamins C & E, calcium, iron, magnesium, potassium, zinc and (per serving*) is low in salt, sugar and saturated fats!

Here’s another great dip for summer! Our ‘baba ganoush-style’ dip is delicious; we have referred to it as such because ours is lacking in the ‘smokey taste’ that ‘authentic baba ganoush’ is known for!

Baba ganoush is thick Middle-Eastern dip made from aubergines (a.k.a ‘eggplants’!), that can be enjoyed as part of a Middle-eastern meal and/or with flatbreads, or with wholemeal pitta, bread sticks, crudities, salads or as part of a delicious sandwich or pasta meal!

As this was our first time preparing it, we used one of many recipes available through our favourite search engine! We slightly adjusted the quantities and used puréed garlic instead of fresh, but it still turned out great! 🙂 If you want a ‘smoother/less grainy’ consistency, we’d recommend that you remove the seeds before puréeing the aubergine… although the seeds do not affect the taste!   

 

 

Ingredients:

+++++++++++++++++++++++++780g        Aubergine
+++++++++++++++++++++++++1               Lemon
+++++++++++++++++++++++++                Fresh parsley (*optional; to be used as a garnish)
+++++++++++++++++++++++++ 30ml      Extra virgin oil
+++++++++++++++++++++++++18g          Garlic paste
+++++++++++++++++++++++++22g          Tahini paste
+++++++++++++++++++++++++                Salt

 

 

Directions:

Heat the oven to 190°C/375°F. Line a baking tray with a silicone mat or parchment paper.

 

Wash the aubergines. Prick each side gently with a fork. Place them onto the baking tray. When the oven has come up to temperature, place the tray into oven. Bake the aubergines for 30-60 minutes, or until they’re soft and slightly blackened; turn once. NB: If preferred, you can grill the aubergines…as suggested in the original recipe!

 

 

In the meantime, juice the lemon. If applicable, wash, dry and roughly chop some parsley.

 

 

Once, the aubergine’s skin has ‘blackened’ and the flesh is soft, remove it from the oven. Leave it on the tray and allow it to cool slightly.

We baked ours for 50 minutes. NB: Our skins ended up with more of a dark-brown hue rather than a blackened one.

 

 

Once cooled, slice it into halves…

 

 

…spoon out the flesh and discard the skin.

 

 

Place the oil, garlic paste, tahini and lemon juice into a food processor…

 

 

…followed by the aubergine.

 

 

Pulse until creamy and blended together (or until your desired consistency is achieved). Season it with some salt to taste.

 

 

Remove and transfer the dip into a large serving dish (if applicable) or portion out as required. Garnish it with some parsley (if applicable).

 

 

Enjoy!

 

 

NB: Refrigerate any leftovers in a resealable container; stir well before serving and it’s best consumed within 3-4 days. 🙂

Butter Bean & Red Pepper Dip/Spread

Healthy Recipes

Serves: 8-10
Preparation: ≤5 minutes
Cooking time : 35 minutes
Assembly:10-15 minutes

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamin C, protein, calcium, iron, phosphorus, potassium, magnesium, no added sugars and is low in salt and fats.

This recipe strangely gives me hope that those lovely spring days are just on the horizon; hot soups, stews and casseroles become a thing of the past and we can all enjoy colourful salads, dips and delicious meze type meals. 

This is an extremely easy recipe to prepare, especially when you ‘cheat’ and use cooked beans (like we did)! It’s also really tasty and versatile; we think some fresh chilli or smoked paprika would also make great additions or ingredient swaps.The butter beans work well due to their natural creamy consistency- great for dips, baking and maybe even some sort of vegan pate?! 

 

NB: The drained weight of our beans was approx. 470g.

 

Ingredients:

++++++++++++++++++++++++400g    Red bell pepper
++++++++++++++++++++++++             1kcal Fry spray (low-fat cooking oil)
++++++++++++++++++++++++2           Tins Butter beans (unsalted water)
++++++++++++++++++++++++120g     Plain soya yoghurt (unsweetened)
++++++++++++++++++++++++2g          Sweet paprika
++++++++++++++++++++++++1g          Ground cumin
++++++++++++++++++++++++              Salt & ground black pepper

 

 

Nutritional Info:

 If you’re a fan of using the FSA traffic light system, our dip gets green lights all the way!

 This recipe is great for those leading a healthier lifestyle. 🙂

*Check out the serving portion guide below- you’ll see that it’s quite generous!

Eating the same quantity (124g) of another dip/spread, e.g. a standard store-bought houmous, could provide you with approximately: 200-400Kcal, 15-35g fat, 1.7g-3g S/fat & 1-1.5g salt. Most people would probably not eat this type of portion size (of houmous!)…but you can see that it’s a big difference for those trying to watch their calorie intake!

 

 

Directions:

Heat the oven to 180°C/350°F. Line a roasting tin with a silicone mat or aluminium foil.

 

Wash the bell peppers. Place them into the tin. Spray with some low-fat cooking oil.

 

Place the tin into the oven. Roast for approximately 35 minutes or until tender and lightly ‘charred’. Remove. Allow to cool slightly.

NB: Do not allow them to become cold; the skin is easier to remove whilst it’s still warm.

 

 

In the meantime, drain and rinse the beans under cool water. Leave to drain.

 

 

Peel away and skin the bell peppers. Discard the skin, stem and the seeds.

NB: I didn’t remove all of the skin; the choice is yours!

 

 

Place the beans, bell pepper, yoghurt, paprika and cumin into a food processor. Season it with some salt and black pepper to taste.

 

 

Pulse until ‘smoothish’ and a vibrant shade of red!

 

 

Remove and transfer into a resealable container. Taste and season it as preferred.

We added little more black pepper and cumin. 🙂

 

 

Enjoy as a dip, an addition to your salad bowl or as a sandwich spread!

Those lovely baked ‘green’ falafels are making an appearance again…sadly they’re the last ones in the fridge 😦 NB: Serving guide: this picture represents approx. 1/8 of the dip.

 

 

Refrigerate in an air-tight/resealable container; consume within 1-3 days.

NB: If you’re using fresh ingredients, than it might keep for approx. 5 days.

 

 

If preferred…

  • Experiment with a wide range of vegetables and/or legumes or pulses and see what wonderful and delicious combinations you can come up with!  🙂