Glowing Shamrock Smoothie

Healthy Recipes

Firstly, here’s a huge thanks to the lovely and always helpful Larice at Feeding Your Beauty for sharing this recipe! ūüôā

What a refreshing way not only to enjoy St Pattie‚Äôs Day but to add some nutritional balance into your day! We think that if you‚Äôre going to have a green smoothie, this definitely sounds like a delicious way to go. ūüôā We love the combination of ingredients, particularly the use of coconut water with fresh greens and mint; we can never have too much mint in our lives! We can‚Äôt wait to enjoy this drink when it gets a little warmer, but first, to go and try and revive our neglected mint pot! ^^’

Feed Your Beauty

glowingshamrock

This sweet minty smoothie is not only the perfect green beverage to sip for St. Patrick’s Day, but for the rest of spring and the warm days of summer too. It’s frosty, fruity, and sweet with a big minty punch. While myCopycat Shamrock Shakeis creamy and indulgent, this smoothie is light and refreshing, loaded with antioxidants and ultra-hydrating ingredients.

One of my favorite plant-based beauty food guru’s is Kimberly Snyder. Her books, website, and podcasts are such an awesome resource for anyone seeking to improve their health and looks naturally through diet and lifestyle. This smoothie is inspired by her Glowing Green Smoothie, a fresh concoction designed to boost your glow from the inside out. It’s my go-to smoothie when I want to reboot. That was exactly what I was going for when I created this blend. I put my own spin on it, and used…

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Meatless Monday: Baked Tofu Loaf #VeganChristmasRecipes

Healthy Recipes, Meatless Monday

Serves: 6-8
Prep & Cooking Time: 70 mins
Cooling: 45-60 mins
Tools: Food Processor, 9″ Spring Form¬†Tin, Mixing Bowl

Notes:

Hey everyone! Did you have a great weekend?? As we approach mid-December, doesn’t it just feel¬†like one giant¬†memory game of recalling all of the mundane errands, cleaning and end of year tasks you still have to do… including some seasonal meal prep?! :/

With only twelve days to Christmas, most people probably will have some idea of what they will be cooking. We had a chin scratch¬†a few weeks back and knew that we wanted something a little ‘different’ from last year’s menu. We happened to come across the quirky ‘Tofurky’ that is making an appearance around cyberspace… have you seen it? It has a jaw-dropping effect, but not because it looks like the most delicious piece of faux meat you have ever laid your eyes on. No, it’s ridiculously expensive! Tofurky,¬†No ‘fanky’! At ¬£35 for a stuffed tofu log, (yeah that’s a lot of money for¬†fermented¬†beans and rice right?!), we never even gave it a¬†second thought. I don’t even think that we’ve even paid that much money for meat (back in the day!) let alone tofu… but it did get our creative juices flowing!

We trialled a couple recipes, one being a pie (it was epic!), but have decided on this lovely and simple¬†baked tofu loaf; our goal was to nestle it next to some tasty¬†trimmings and then top it all off with a delicious gravy- which we did!¬†The loaf is¬†healthy (but that’s a given!), a little time consuming but not difficult… and we think that this is the most important thing here. Christmas dinner¬†shouldn’t take you ten¬†minutes to cook, but nor should it be overly expensive, contain five thousand calories¬†or require the skills and planning of a Michelin star chef and his team! It¬†should encompass great food and conversation, enjoyed with the people that you love… which won’t happen if you have to spend most of the day in the kitchen! In fact, for complete cooking ease, you could make this loaf a couple of days in¬†advance¬†and reheat it on Christmas day! The only negative point¬†about this recipe is that you need a food processor or perhaps a hand-held stick blender as the tofu needs to be silky smooth!

It’s important to note that this¬†recipe has fourteen¬†staple ingredients, which may sound like a lot but it isn’t! We haven’t listed fourteen¬†spices and/or ingredients that are only sourced at health food shops! These ingredients are not too¬†obscure¬†or expensive (relatively) and together they help to form the foundations of this round tofu loaf! Ultimately the additional¬†seasonings and flavours are up to you! As tofu goes, it always needs¬†seasoning and as you won’t be marinating it, you’ll need to decide on a few key flavours that¬†you enjoy. We were happy with the ones that we used, but have highlighted (below) on how we will¬†be adapting some of them on Christmas day! We have listed numerous¬†suggestions for you to try- make it great! One¬†suggestion is ‘just think big’; a half teaspoon of salt and one tablespoon of dried herbs won’t cut it! You need to increase your portions to carry the flavour all of the way through!

Continue¬†to watch this space! Throughout the week we’ll be posting our tasty sides and sauces to help make a well-rounded and¬†delicious¬†plant-based Christmas that everyone can enjoy!

Happy cooking everyone! ūüôā

 

Tip: When frying, try adding a splash of white white to your veggies for another depth of flavour!

 

Ingredients

Need an easy-print recipe? Print here.¬†ūüôā

 

Directions
  1. Drain and press the tofu between two heavy plates or chopping boards for 30 mins to express any excess water.

 

2. In the meantime, wash the quinoa in a sieve under cold running water for 30 seconds to help remove some of its bitterness and then cook it according to the packet instructions. NB: Ours took 15-20 mins to cook.

 

3. If applicable, create some breadcrumbs. Tip: We toasted some delicious chia and soya-based bread and then created some in our food processor!

 

4. Meanwhile, peel and dice the garlic. Wash, trim the ends and finely slice the spring onion. Wash, remove the stem and core and then dice the bell pepper. Wash, peel, trim the ends and then finely grate the carrot. Wash, trim the ends and then dice the celery.

No celery pictured here- sorry!

 

 

5. Heat 1 tbsp of rapeseed oil a non-stick frying pan over a medium-low heat (or spray it with some low-fat cooking oil). Add the garlic, spring onion, bell pepper, carrot and celery. Gently fry for 3 mins or until softened. Remove from the heat.

 

 

6. Heat oven to 180¬ļC/350¬ļF. Lightly grease a 9″¬†spring-form baking pan with some oil or margarine.

 

 

7. Prepare the¬†‘flax eggs’. Place 2 tbsp of ground flaxseed into a small bowl with 6 tbsp of water. Mix together. Leave for 5 mins to set. Next,¬†wash the sage and thyme, remove the leaves from its stem and then roughly chop them. Wash and dice the chives.

 

 

8. Meanwhile, drain off the excess water from the tofu. Pat it dry with some kitchen paper. Crumble it into a food processor. Add 2 tbsp of DF milk. Process until the tofu becomes smooth and ‘mousse-y’.

 

 

9. Assemble the loaf!

Step 1: Transfer the tofu mixture into a large mixing bowl.
Step 2: Add the flax eggs, fresh herbs, cream cheese and your desired seasoning & flavourings!
Step 3: Mix until thoroughly combined.
Step 4: Add the vegetable mixture. Fold it through with a spatula. Taste and season it as necessary.
Step 5: Add the breadcrumbs (flour or stuffing mixture!) and the cooked quinoa (or rice).
Step 6: Fold it through and thoroughly combine.

 

 

10. Transfer the tofu mixture into the greased tin. Use a spatula or some grease proof paper to help press the mixture snugly into the base of the tin and flatten the surface as much as possible. Tip: The mixture will be a bit sticky, but just lightly flour your hands if necessary!

 

 

11. Place it onto the middle oven shelf and bake for 40-45 mins or until it’s’ lightly browned, firm to touch and the edges are slightly coming away from the tin!

 

 

12. Remove from the oven. Allow to cool in the tin on a cooling rack for¬†45-¬†60 mins. It stays warm for a very long time so you have plenty of time to prepare your side dishes and/or gravy!¬†NB:¬†In our trial run we¬†were able to roast some tasty sides and prepare a sauce in that time it took to cook and set. ūüôā

 

 

…Whilst your waiting for your tofu to bake, check out our first ‘Christmas¬†meal attempt’!¬†Alex wanted me to to post it (haha)! It’s a shame I didn’t take a picture when Alex first laid eyes on it- priceless! It’s was a¬†monster (12×9″); it certainly ain’t no ‘pixie pie’!

It reminds me of something that would be on the table if #AdamRichman ever came to our house! baha! This pie ended up in the reject pile, not because it tasted horrible (it had three layers of tasty ingredients!), but because it was a tad too fiddly…at least for Christmas dinner. The inspiration came from the combination of an encroute and coulibiac! It’s the perfect example of what you can accomplish when you set your mind to something! If anyone wants the recipe, just send us a message. If¬†we get enough interest we might turn it into a post, not that we are condoning pie-eating on a¬†regular basis (everything in moderation right?!), but we have a long winter ahead (wink, wink)!¬†

 

Now for the baked and cooled loaf…

 

Garnish it with anything and everything Christmassy and enjoy with numerous tasty sides!

 

Enjoy!

 

Refrigerate any leftovers in an air-tight and resealable container; reheat and consume within five days.

Crispy Baked Orange & Sesame Tofu [Vegan & Gluten Free]

Healthy Recipes

Serves: 2-4
Prep: 35-45-mins (*Dependent upon how long you press your tofu for.)
Marination: 5hrs- Overnight
Cooking: 30-35 mins
Type: Main Meal
Tools: Chopping boards, cheese grater, sharp knife, manual juicer, large measuring jug, kitchen paper, mixing bowl, baking sheet, parchment paper (or silicone mat)

Notes: This recipe contains: B-Vitamins, Vitamin C, carbohydrates, protein, fibre, calcium, copper, iron, manganese, magnesium, selenium, phosphorus, potassium, zinc and per serving is low in added sugar, salt and saturated fats!

For those that¬†have been following along, you’ll know that we have been experimenting with a lot with tofu flavours recently! BBQ, oriental, Asian, a pre-marinated seaweed flavour and now one with a¬†delicious orange and sesame twist! Do you love it as much as we do? What’s¬†your favourite flavour(s)?! ūüôā

Tofu is so versatile, but as we have previously mentioned, it needs time to marinate in order to develop some truly mind-blowing flavours! Our newest flavour has a delicious oriental-flare which is packed full of fantastic flavours and has a great crispy coating! It would be a great addition to: salads, wraps, savoury grain and vegetable dishes or (as we have shown below) as part of a tasty stir-fry!

The only¬†amendments¬†we’ve made are to add a drop of agave (to¬†balance¬†out the sweet, sour and¬†saltiness of the marinade) and to increase the amount of orange juice¬†used. We added about three tablespoons, but would recommend¬†doubling this amount to ensure a stronger depth of ‘orange flavour’ develops.¬†

So here’s to¬†a great weekend (despite¬†the rain!) and happy cooking everyone! ūüėÄ

 

 

Ingredients

+++++++++++400g         Firm Tofu (=1 tetra pak)
+++++++++++1                 Large Orange
+++++++++++2 tbsp       Olive Oil
+++++++++++2¬Ĺ tsp ¬† ¬† ¬† Soya Sauce (low-salt/ or use Tamari if GF is Required)
+++++++++++1 tbsp        Rice Vinegar
+++++++++++40g            Tahini
+++++++++++1 tsp           Agave Syrup
+++++++++++¬Ĺ tsp ¬† ¬† ¬† ¬† Ground Coriander (1.5g)
+++++++++++                   Asafoetida
+++++++++++                   Ground Black Pepper

Need an easy-print recipe? Print here. ūüôā

 

Directions

Drain and press the tofu between two heavy plates or chopping boards for 20-30 mins to express any excess water.

 

In the meantime, prepare the marinade!

NB: Our ramekin shows about 5-6 tbsp of OJ!

  • Wash, grate some zest and then juice the orange.
  • Place 2 tbsp oil, 2 ¬Ĺ tsp soya (or tamari) sauce, 1 tbsp rice vinegar, 2 tbsp tahini, 1 tsp agave, ¬Ĺ tsp ground coriander and a pinch of asafoetida into a large measuring jug. Season it with a few grinds of black pepper.
  • Whisk together with a fork until combined.
  • Add 1¬Ĺ-2 tsp of¬†orange zest and all of the juice. Whisk together. Taste and season it as necessary.

 

 

  • Drain the excess water and pat the tofu dry with some kitchen paper. Place it onto a chopping board (if preferred) and slice it into 1″ pieces (or any size that you desire)!
  • Place the tofu into a large bowl. Pour over the marinade. Gently toss and stir to coat the tofu.
  • Cover the bowl with some kitchen film. Place it into the fridge to marinate; ideally over night or as long as possible (or 4-5 hrs minimum to achieve the¬†best flavours!).

 

 

  • When you are ready to bake your tofu, heat the oven to 200¬ļC/400¬ļF. Line a baking tray with a silicone mat or some parchment paper.
  • Place the tofu onto the tray in a single layer. Pour and brush over any leftover marinade.

 

 

Place the tray onto the middle oven shelf. Bake for 30-35 mins, or until lightly browned and crispy around the edges. Tip: For even crispiness, turn the tofu once during baking!

Ours took 33 mins in a fan-assisted oven.

 

 

Serve the tofu with your favourite stir-fry veggies or as part of a great vegetable and rice dish!

We prepared some fresh veggies: Brussels sprouts, red bell pepper and root ginger to accompany¬†a bag of Tesco’s Healthy Living (HL) Oriental Wholefood w/ Cashew Nuts!

As we had a ¬£3 voucher (courtesy of The Orchard at Tesco) for their HL Beautifully Balanced range, it was definitely worth a try; how can you pass up on free vegetables?! ¬†We were able to purchase two different plant-based bags for the price of one…one being this tasty stir-fry mix!

 

We think that this HL product is OK and we would probably buy it again, but our first choice would to always be to use fresh veggies (well, when possible), especially in our stir-fry‚Äôs! Has anyone else trialled¬†their frozen HL bags? Here’s a breakdown of what we thought:

Pros: Tasty with great textures and colours; containing a five vegetable medley, cooked steel-cut oats and bulgur wheat, cashew nuts, a variety of spices, and was very well-seasoned and easy to prepare (we cooked the whole bag in about 6-7 mins)! You could probably even use this as a tasty sandwich filler, perhaps in a wrap?!

Cons: As all frozen veggies go, they release a lot of water, shrinking as the cook… so they will not look as vibrant or have a great ‘crunch factor’ as fresh varieties, but that’s to be expected!

Also, half the bag contains 250kcal (or one portion contains about 150kcal), so you’ll need to prepare something to accompany this with; luckily this bag contains such a great variety of versatile veggies and flavours, it‚Äôs quiet complementary…

…especially with our Crispy Baked Orange & Sesame Tofu!

 

Enjoy!

 

Refrigerate any leftover tofu in an air-tight and resealable container; consume within 3-5 days. Alternatively, freeze your leftovers on the day of cooking; defrost, reheat and consume within 2 months.

Disclaimer: We have not been paid to promote this Tesco product and all thoughts and opinions are our own.
**Recipe updated: 19/02/16

Meatless Monday: Carrot, Sesame & Lime Soup [Vegan & Gluten Free]

Healthy Recipes, Meatless Monday

Serves: 6
Prep & Cooking Time: 35-40 mins (*Dependent upon skill & the number of kitchen helpers!)
Type: Main Meal
Tools: Chopping board, sharp knife, veggie peeler, measuring jug, non-stick pot, ladle, blender, resealable container

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamin C, carbohydrates, protein, fibre, calcium, iron, magnesium, phosphorus, potassium, zinc and per serving contains a low quantity of added sugar, salt and a moderate quantity of fats!

 

Hi everyone- happy Monday! ūüėÄ

For those regularly participating in Meatless Mondays, following a plant-based diet or just fancy a meat-free meal, here’s a¬†delicious,¬†healthful¬†and easy recipe for tonight’s dinner- Carrot, Sesame &¬†Lime Soup!

Our soup has minimal prep, cooking and assembly! You can taste every delicious ingredient for what it is, but it has truly produced a fantastic combination of flavours! #limemakeseverythingbetter

We thought it was about time we had updated last year’s carrot soup recipe (as tasty as it was!) with another one that can use any carrot (#loveuglyvegetables) and will inspire you to eat this healthy more days than none! ūüėõ In fact, it’s a great recipe for using up your ‘end of days’ veggies and houmous;¬†one of Hugh’s¬†‘waste not tips’¬†(as seen on TV) was to add old houmous into your soup! So if you don’t have tahini, or maybe it’s just not your thing, try adding your leftover houmous instead. If you do, let us know how you get on! ūüôā¬†For those a little weary of using tahini¬†(or lime), try adding a little, tasting, adding and tasting as you go!

We only used one tin of beans, yes ‘tinned’ (kick our butt back to the shop to buy more dried beans!), but would definitely add twice as much¬†next time around. You’ll also notice that we were trying to be ‘artistic’ with the garnishes, but all the toppings ended up being ‘super tasty¬†additions’; we added thin slices of raw red onions every¬†day!¬†

We¬†thoroughly¬†recommend curling up with a bowl of this soup… accompanied with a big hunk of¬†crusty multi-grain (or just your favourite!) bread.

Happy cooking! ūüôā

 

Quick Foodie Facts:

  • Carrots are a cheap, versatile, delicious and a nutritious¬†root vegetable that come in a variety of colours! Enjoy them raw or cooked in a sweet or savoury dish! They’re a great source of¬†Vitamin A and fibre and also contain: Vitamin C, calcium, potassium (just to name a few!) amongst many other great nutrients!¬†
  • Tahini is a delicious and ‘calorific’ paste made from¬†sesame¬†seeds and oil. It’s a great source¬†of: B-Vitamins, minerals¬†(such as calcium, iron, magnesium, phosphorus, potassium and zinc) and Mono & Poly Unsaturated¬†fats!

It’s a staple in many¬†cuisines¬†including but not limited to: Cypriot, Greek, Middle Eastern and North¬†African. It can be served au natural (as a dip or seed-based spread!) or as a flavouring component to soup, sauces, salad dressings, houmous, dips, baked goods, desserts or even as an egg-free binder for egg-free or plant-based cooking and/or baking! Check out some of our other recipes that include tahini for some further inspiration!¬†

 

 

Ingredients

+++++++++900g             Carrot
+++++++++500g             Sweet Potato
+++++++++200g             Banana Shallots
+++++++++5g                   Garlic Clove (1 fat one!)
+++++++++1.5L                Vegetable Stock (low-salt/GF if required)
+++++++++¬Ĺ tsp ¬† ¬† ¬† ¬† ¬† ¬† Ground Coriander (1-2g)
+++++++++¬Ĺ tsp ¬† ¬† ¬† ¬† ¬† ¬† Ground Turmeric (1g)
+++++++++                       Ground Black Pepper
+++++++++2                     Limes
+++++++++1/3 cup          Tahini
+++++++++240-480g     Cooked Butter Beans (1-2 tins or 120-240g Dried/Cooked)
+++++++++200ml           Unsweetened Almond Milk (fortified)

Need an easy-print recipe? Print here.¬†ūüôā

 

Directions

Wash, peel, trim the ends and roughly slice the carrots. Wash, peel and roughly chop the sweet potato. Peel and roughly slice the shallots. Peel the garlic.

 

 

  • Heat 1.5L of water in a large non-stick pot over a medium heat. Bring to a boil.
  • Add the stock. Whisk to dissolve. Add the carrot, sweet potato, shallots, garlic, 1-2 g ground coriander and 1g ground turmeric. Season it with a few grinds of black pepper. Stir together. Cover with a lid.¬†Bring back to a boil. Simmer and cook for about 8-10 mins or until vegetables have¬†softened.
  • Remove from the heat and allow the soup to cool slightly.

 

In the meantime, wash the limes, grate some zest (as much as you like, but we used the zest of both limes!) and then juice them.

 

A. Transfer the soup mixture (as much as possible!) into a blender. Add the lime zest and juice and tahini.
B. Blend until smooth and creamy.
C. Drain and wash the beans (if applicable) and place them into a pot or large and resealable container (as we did for our meal prep).
D. Transfer the puréed soup into the pot or container. Repeat steps one and two until all of the soup has been puréed.
E. Add the DF milk into the blender (when you have finished puréeing the soup). Quickly pulse to help remove any bits of soup stuck to the sides of the blender.
F. Transfer the DF milk into the soup.
G. Stir together. Taste and season it as necessary.

Tip:¬†Don’t have a blender? Use a food processor or¬†a hand-held stick blender and blend the soup in the pot instead!

 

 

Warm the soup in a pot over a medium-low heat and do not allow to boil (if applicable).

Ladle the soup into a serving bowl. Garnish with fresh coriander, sliced onion, seeds, a wedge of lime or a piece of dehydrated lime, a drizzle of tahini or whatever takes your fancy! Serve with a large piece of warmed multi-grain crusty bread, pitta or toast.

Enjoy!

 

Refrigerate any leftover soup in an air-tight and resealable container; reheat and consume within 3-4 days. Alternatively, freeze the soup in one or more containers; defrost and reheat within 1-2 months.

Recipe updated: 19/02/16

Meatless Monday: Slow Cooker Tofu Tikka Masala [Vegan & Gluten Free]

Healthy Recipes, Meatless Monday

Serves: 6
Prep: ‚ȧ60 mins
Cooking Time: 2-3 hrs (*On a high heat setting.)
Type: Main Meal
Tools: Chopping boards, sharp knife, manual juicer, kitchen paper, mixing bowl, frying pan + lid, frying spatula, slotted spoon, food processor, slow cooker

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamin C, carbohydrates, protein, fibre, calcium, iron, magnesium, manganese, phosphorus, potassium, zinc and per serving is low in added salt and sugars and contains a moderate quantity of saturated fats!

Hi everyone, happy Monday! We hope that you’ve all had another great weekend!¬†It’s been so collllld and¬†I’ve lost count of how many hot beverages we’ve¬†drank over the last three days! Thank goodness for tea and spicy curries to warm our bodies and soul! ūüôā

Here’s another great plant-based curry from the Eat2Health Kitchen: ‘slow cooker tikka masala’! The true origins and ingredients can vary; with ours being 100% non-authentic but it’s absolutely delicious!¬†Yes,¬†a spicy, creamy, flavoursome and tomato-based curry which is also cheap and easy to prepare; arguably it’s one¬†of¬†the more popular Indian dishes in Britain! What’s your favourite type of curry??

Traditionally this curry is made with poultry, which¬†is marinated and tenderised through a curried yoghurt sauce. We opted against¬†using yoghurt; tofu doesn’t need ‘tenderising’, but we were also unsure of what kind of ‘after taste’ the yoghurt would give the tofu, in addition¬†to the fact that we¬†thought it¬†would be a tad bit wasteful! ¬†

We used a basic lemon, oil and paprika¬†marinade on our¬†tofu; it’s a very neutral taste that was¬†lost within the curry. If you are looking for the tofu to have a¬†slightly independent taste to the curry sauce, opt for marinating your tofu overnight in a mild¬†or hot curry powder (and lemon juice mixture)¬†instead.¬†It’s also good to note that because of the nature of the recipe (it’s plant-based!), making a ‘curry paste’ is not necessary, unless you are planning on marinating the tofu with it. However,¬†slow cooking the tofu in the curry helped to infuse it with some of its wonderful flavours. Yum!

We thought our curry looked similar to a ‘supermarket¬†takeaway¬†meal’ (particularly¬†because we made some lovely pilau rice to accompany it!), but the taste was heaven in a bowl!

It’s¬†truly a¬†great comfort food, but without the typical caloric content of authentic recipes… although this curry is still a bit ‘richer’ than the ones we would typically eat!¬†So use our spices or your favourite tikka masala spice blend. Don’t like oat cream? You can only try using a soya or coconut cream instead; we opted for oat for its neutral and unsweetened taste.

We hope that everyone enjoys this meal as much as we did; dancing taste buds and a meal that keeps on giving (it really does keep tasting better than the night before!).

So roll up¬†your¬†sleeves¬†and start cooking! ūüėÄ

 

 

Ingredients

+++++++++++++800g        Firm Tofu (= 2*Tetra paks)
+++++++++++++2               Lemons (or 60ml of concentrated lemon juice)
+++++++++++++5               Garlic Cloves (about 20g)
+++++++++++++1                Brown Onion (large; about 200g)
+++++++++++++2               Chillies (1 Red & 1 Green; about 40g)
+++++++++++++100g        Ginger Root
+++++++++++++1                Green Bell Pepper (200g)
+++++++++++++2g             Mild Paprika
+++++++++++++2 tsp         Olive Oil
+++++++++++++                  Tikka Masala spice blend (1g of Ground Turmeric,
+++++++++++++                  3g of each: Ground Cumin, Ground Coriander & Garam Masala)
+++++++++++++¬Ĺ-¬ĺ tsp ¬† ¬†Salt
+++++++++++++                  Ground Black Pepper
+++++++++++++2-3            Tins Chopped Plum Tomatoes (400g/each)
+++++++++++++20g           Tomato Purée
+++++++++++++1-3 tsp       Agave or Fruit Sweetener
+++++++++++++50g            DF Margarine
+++++++++++++250ml       Oat Cream (1 carton)
+++++++++++++                   Brown Basmati or Long grain Rice (about 60-70g/person)

Need an easy-print recipe? Print here !¬†ūüôā

 

Directions

Drain and press the tofu between two heavy chopping boards or plates for 20-30 mins to express any excess water.

 

In the meantime, prepare the veggies!

Juice the lemon. Peel and finely dice the garlic and onion. Wash, remove the stem and dice the chillies. Wash, peel and then grate the ginger root.  Wash, remove the stem and core and then finely chop the bell pepper.

 

 

1. Drain the excess water from the tofu. Pat it dry with some kitchen paper.
2. Place it onto a chopping board (if preferred). Chop it as chunky or as small as desired.
3. Transfer it into a dish; add the lemon juice, 2g paprika and 2 tsp olive oil.
4. Toss to coat. Cover and place in the refrigerator to marinade for the moment.

Tip: If preferred, marinade your tofu overnight; (especially) in some mild curry spices instead!

 

 

1. Heat a large, non-stick frying pan over a medium-low heat. Add 1 tbsp of rapeseed oil, or spray it with some low-fat cooking oil instead.
2. Add the garlic and onion. Gently fry for 1-2 mins.
3. Add the chillies, root ginger and bell pepper. Gently fry for a further 2 mins or until softened.
4. Add the tikka masala spice blend. Season it with ¬Ĺ-¬ĺ tsp of salt and a few grinds of black pepper. Stir to coat. Gently fry it for a further 30 seconds or until fragrant. Remove from the heat.

Next, prepare the sauce!

1. Get your food processor ready for action!
2. Place the tomatoes into the food processor.
3. Add the onion mixture, 20g tomato purée and 1-3 tsp agave. Cover with the lid.
4. Blend until smoothish and a bit of texture is left.

Tip: If you do not own a food processor, place the ingredients into a large mixing bowl and purée the ingredients using a hand-held stick blender.

 

 

1. Remove the tofu from the marinating liquid, but do discard the liquid.
2. Heat the same frying pan with 1 tbsp of rapeseed oil over a medium heat.
3. Add the tofu (in batches if necessary).
4. Gently fry the tofu for 6-8 mins or until lightly browned.
5. Add the tomato mixture and 3-5 tbsp of the reserved marination liquid. Stir to combine.
6. Cover with a lid. Simmer for 3-5 mins or until the mixture is hot. Remove from the heat but do not turn off the stove top; reduce the heat to a medium-low.

 

1. Gently transfer the curry mixture into the slow cooker. Cover with a lid.
2. Add 50g¬†DF margarine into same the frying pan as before (don’t worry if there is a little sauce left in it!). Allow it to melt. Remove from the heat.
3. Pour the melted margarine into the curry. Stir to combine. Tip: Make sure all of the tofu is covered in the curry sauce.
4. Cover with the lid. Cook for 2-3 hrs on a high heat setting (ours took 2.5hrs.) Turn off the heat.
5. At the end of cooking, pour 250ml oat cream into the curry. Stir through.

Tip: To help reduce the fat content, you can use less cream and/or some thickened DF milk instead, use less DF margarine or skip this step entirely; the combination of margarine and cream is what makes this curry so creamy!

 

 

Serve warm. Ladle the curry into a large serving bowl. Serve with steamed green beans, fresh tomato (or side veggies of choice!), a dollop of plain soya yoghurt (if desired), homemade pilau rice or some of our tasty Savoury Flatbread, wholemeal pitta bread or your own homemade paratha instead!

Tip: For an extra pop of colour, garnish your curry with some fresh coriander leaves! ūüėÄ

We made a delicious pilau rice! If you want the recipe, just contact us for it. ūüôā

Both pictures represent one serving of curry.

 

Enjoy! 

 

Refrigerate any leftover curry in an air-tight and resealable container; reheat and consume within 3-4 days. Tip: Do not allow the curry to come to a boil, gently reheat it over a medium-low heat. Alternatively store and freeze in one or several air-tight and resealable containers; defrost, reheat and consume within 1-2 months.

Recipe updated: 19/02/16

Meatless Monday: Marinated Tofu & Veggie Skewers W/ a Peanut Satay [Vegan & Gluten Free]

Healthy Recipes, Meatless Monday

Serves: 5
Prep: Variable & dependant upon the length of your marination! (See Below)
Cooking: 30-35 mins
Type: Main Meal
Tools: Chopping boards(s), sharp knife, mixing bowls, measuring jug, casserole dish, wooden or metal skewers & soaking dish, baking trays, parchment paper, manual juicer, whisk, frying pan, frying spatula, bowl

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C, K & E,  protein, fibre, calcium, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc and per serving has a moderate quantity of added sugar, fat and salt!

Hi everyone! How was your weekend? Survive the downpours?! It was so blustery yesterday- I felt a bit like Mary Poppins! Broken umbrellas, fuzzy scarves and bare trees, yep, winter is most definitely on the cards!

We’re still a little taken back by this weekend; it’s held so many terrible global events. How society got this position and how it will redeem itself still remains to be seen. On some level, everyone has a part to play, however small and it’s surprising how many of us don’t. Showing humanity and compassion doesn’t cost us anything, yet people are still consumed with exploiting indifferences and pursuing armed conflict. We should all take a moment and wish for a world where normality does not involve the dehumanization of society.¬†

On a happier note, this Monday we have prepared a great meatless alternative.

Marinated tofu and vegetables (inclusive of brussels sprouts!) skewers, served alongside some delicious, creamy and moreish peanut satay!¬†The marinated tofu and veggies were delicious; although our opinion might be a tad biased as we love tofu! If you cannot wait until Christmas for your next batch of roasted sprouts, then we thoroughly recommend giving our variation a try! The sprouts really stole the show; beautifully roasted as they just melt in your mouth. ūüôā

This recipe is quite versatile; use your favourite fresh or frozen veggies and/or adjust the marinade to your own personal preferences. If you are short on time, you can complete this meal in about 45-60 mins (45 mins if you marinade your tofu overnight)! Sixty minutes if you release your inner maestro and press the tofu for 20 mins, marinade the tofu and veggies for 15-20 mins, thread only the tofu*, roast everything for about 30 mins and then sit back and enjoy! However, the longer you allow for marinating, the better the overall flavour will be.

*You can also save time by not skewering and threading every piece of tofu and veggie, just skewer the tofu and roast the veggies alongside! Alternatively, place everything onto two baking trays and then bake the tofu and roast the veggies! We hope that you enjoy it!

Happy cooking everyone and if you haven’t already, please consider pledging your support towards Hugh‚Äôs War on Waste!¬† When we pledged nearly two weeks ago, he had about 38K worth of signatures; there is now over¬†250K pledges! ūüôā #uglyvegetables #loveallthevegetables #wastenot

 

 

Ingredients

+++++++++++++++++—————————Skewers———————————————–
+++++++++++++++++800g       Firm Tofu (=2 tetra paks)
+++++++++++++++++600g       Frozen Brussels Sprouts, defrosted or Fresh!
+++++++++++++++++560g        Bell Peppers (2 Red, 2 Yellow and 1 Green Bell Pepper)
+++++++++++++++++240g        Red Onion
+++++++++++++++++2 tbsp      Olive oil
+++++++++++++++++3¬Ĺ tsp ¬† ¬† Garlic Infused Oil
+++++++++++++++++6 tbsp      Low-salt Soya Sauce (or Tamari sauce as a GF option)
+++++++++++++++++3 tbsp      Maple Syrup
+++++++++++++++++¬Ĺ¬†tsp ¬† ¬† ¬† ¬†Asafoetida (or onion powder)
+++++++++++++++++1 ¬Ĺ¬†tsp ¬† ¬† ¬†Ground Ginger
+++++++++++++++++3 tbsp       Sesame Oil
+++++++++++++++++3 tsbp       Walnut Oil
+++++++++++++++++2 tbsp       Rice Vinegar

+++++++++++++++++—————————Peanut Satay——————————————
+++++++++++++++++50g           Root ginger
+++++++++++++++++100g         Spring onion
+++++++++++++++++1                 Lime
+++++++++++++++++                  Low-Fat Cooking Oil
+++++++++++++++++80g           Natural Peanut Butter (smooth)
+++++++++++++++++1-2 tsp      Maple Syrup
+++++++++++++++++¬ľ¬†tsp ¬† ¬† ¬† ¬†Red chilli flakes
+++++++++++++++++¬ľ¬†cup ¬† ¬† ¬† Boiling Water
+++++++++++++++++2/3 cup    Soya Yoghurt (unsweetened or sweetened)

 

Directions

Drain and then press the tofu between two heavy plates or chopping boards for about 20-30 minutes to express any excess water.

 

In the meantime prepare the veggies and tofu!

1.¬†Defrost the brussels sprouts in a microwave (if applicable). If you’re using fresh sprouts, just make sure to give them a¬†thorough¬†wash first!

2. Wash, remove the stem and core and then chop the bell peppers into 1 inch cubes (or larger pieces if preferred). Peel and quarter the red onion and then separate the layers.

3. Place the brussels sprouts, bell peppers and onion into a large mixing bowl.

4.¬†Add 2 tbsp olive oil, ¬Ĺ¬†tsp garlic oil, 3 tbsp soya sauce, 1 tsp maple syrup, pinch of asafoetida (or onion powder) and ¬Ĺ¬†tsp of ground ginger. Toss to coat and combine. Cover with kitchen film and refrigerate for same duration as the tofu. Tip: If you are marinating¬†your tofu overnight, it’s best to prepare the veggies the following day!

 

 

1. Drain off any excess water from the tofu and pat it dry with some kitchen towel.

2. Place the tofu onto a chopping board. Chop each block into about twenty, 1 inch pieces.

3.¬†Prepare the tofu marinade. In a small bowl or measuring jug, add 3 tsp garlic infused oil,¬†3 tbsp soya (or Tamari) sauce, 1¬Ĺ tbsp maple syrup, ¬Ĺ¬†tsp asafoetida (or onion powder),¬†1 tsp ground ginger,¬†3 tbsp sesame oil, 3 tbsp walnut oil and 2 tbsp rice vinegar. Whisk until combined.

4. Get a large dish or mixing bowl (we used a casserole dish!). Add the tofu. Pour over the marinade. Gently toss to coat. Cover with kitchen film. Place the tofu into the refrigerator. Allow it to marinate for as long as possible (ours marinated for 4hrs). Tip: The longer you can allow your tofu to marinate, the better the flavour will be!

 

 

  • If you do not own metal kitchen skewers, place some wooden ones into a dish of cold water about twenty or thirty minutes before you want to prepare your tofu/veggie skewers; this will prevent them from burning.
  • Preheat the oven to 200¬įC/400¬įF. Line two baking trays with some parchment paper. Prepare your skewers anyway you desire! Tip: If you don’t have much time, do not worry about making them artistic, just thread all of the tofu and then place the veggies next to the prepared skewers on the baking trays or as previously mentioned, just place everything over the two trays instead.
  • Place the trays onto the middle and top shelves. Bake for 30-35 mins or until lightly browned and slightly crispy around the edges; turning once. Remove. Tip: It might be a good idea to swap the trays around half way; move the top tray to the middle shelf and vice versa.

 

Whilst the skewers are baking…
…cook some brown basmati rice (about 60g/person) according to the packet instructions.

 

In the meantime prepare the satay!

  • Gather your ingredients!
  • Wash peel and grate the ginger. Wash, trim the ends and finely slice the spring onion. Juice ¬Ĺ¬†of the lime.
  • Heat a small, non-stick frying pan over a medium heat. Spray it with some low-fat cooking oil. Add the ginger and spring onion. Gently fry for 1-2 mins or until softened. Add the red chilli flakes. Stir to combine.
  • Remove the frying pan from the heat.

 

Boil ¬ľ cup water in a kettle.

  • ¬†Place the lime juice, peanut butter and 1-2 tsp maple syrup into a measuring jug.
  • Add 2 tbsp of ¬†boiled water to help melt the peanut butter. Whisk until combined and creamy.
  • Add the soya yoghurt.
  • Whisk to thoroughly combine. Add more liquid if a thinner sauce is desired.
  • Add half the quantity of the cooked ginger mixture into the satay sauce. Whisk to combine.
  • Add the remaining ginger mixture into the rice. Mix with a fork. Taste and season it as necessary.

 

 

Serve warm. Spoon some rice onto a serving plate.Top with the skewers and serve alongside the satay and a wedge of lime (if desired).

Enjoy!…

 

…Especially the leftovers! ¬†ūüôā ‚̧

 

 

Refrigerate any leftover tofu or veggies in an air-tight and resealable container; reheat and consume with 3-4 days. Refrigerate any leftover satay in a separate, an air-right and resealable container; consume within 3-5 days or refer to yoghurt’s use-by date.

 

‘Souper Duper’ Green Soup w/ Grains [Vegan]

Healthy Recipes

Serves: 8-10
Prep & Cooking Time: 60-70 mins (*Dependent upon skill, desired portion size and/or the number of handy kitchen helpers present!)

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C, K & E, protein, fibre, omega 3, calcium, iron, magnesium, manganese, potassium, zinc and per serving is low in added salt, sugar and saturated fats!

A few weeks ago a moment of hunger and¬†convenience had us purchasing and¬†trialling¬†a new flavour¬†of ‘Covent Garden’ soup; the taste was¬†fantastic but the colour (and¬†price) was left¬†to¬†be desired for! So with that in mind, we decided to have a go and¬†make our own twist¬†on their green soup. How many of you have tried doing this? Do you find it enjoyable and really satisfying too? ūüôā

We were happy with our¬†result! A soup with a¬†creamy and sweet ‘under note’ (from the pur√©ed swede and¬†baking¬†potatoes) with an all round satisfying and delicious taste of chunky little veggies and grains.

We cooked this soup in bulk and it created five tasty lunches! So adjust your ingredients accordingly. We have also used a variety of grains (it was time to use up some of our tiddley, cupboard leftovers!), but feel free to use just one grain and/or your favourite(s)! If you need a completely GF option, swap the bulgar wheat and pearl barley for millet, buckwheat, brown rice and/or even lentils instead!

Also don’t be shy when it comes to using frozen vegetables, they can be just as tasty and nutritious, sometimes¬†even¬†more¬†so! We used some of our delicious¬†frozen spinach that we had previously purchased at¬†Tesco. Thanks to the Orchard at Tesco, we had a coupon that allowed us to¬†receive¬†a discount! The price is extremely favourable, ¬£1.40 for 900g, which works out much cheaper than fresh; so there’s no spoilage and you can have spinach whenever you fancy it! If you shop at Tesco, you should also look into¬†becoming an Orchard member too!

 

Quick Foodie Facts and Tips:

  • Per serving (based on 10 servings) there is about 3.5 servings of vegetables towards your 5-A-Day! That’s one and half more than the Covent Garden version! ūüėÄ
  • As we’ve previously mentioned, a swede is also known as a rutabaga (in America!) or ‘neeps’ ¬†(in Scotland!) and is similar to a turnip. It¬†is also in season until early next year!
  • Fancy another swede orientated soup, check out last year’s recipe here!

Happy cooking and have a great weekend everyone!

 

The potatoes and grains are not shown here!

 

Ingredients:

+++++++++++++++++++50g       Dried Quinoa
+++++++++++++++++++50g       Dried Bulgar Wheat
+++++++++++++++++++100g     Dried Pearl Barley
+++++++++++++++++++1.3kg      Swede
+++++++++++++++++++400g     Baking Potato
+++++++++++++++++++500g     Carrot
+++++++++++++++++++200g     Celery
+++++++++++++++++++200g     Yellow Bell Pepper
+++++++++++++++++++230g      White onion
+++++++++++++++++++2             Garlic clove
+++++++++++++++++++2 tbsp    Dried Thyme
+++++++++++++++++++               Ground Black pepper
+++++++++++++++++++3L           Vegetable Stock (low-salt/GF if required)
+++++++++++++++++++220g      Frozen Peas
+++++++++++++++++++160g      Tesco Frozen Spinach
+++++++++++++++++++3 tbsp    Ground flaxseed
+++++++++++++++++++               Salt

 

Directions:

Cook your grain(s) according to the packet instructions.

Our cooked grains! NB: We used all of the pearl barley shown here and 2/3 of the quinoa/bulgar wheat…but don’t worry, we have adjusted the ingredient list accordingly!

 

In the meantime…

1. Wash and halve the swede and potato.
2. Peel the swede and potato.
3. Cube the swede and potato.
4. Place them into a large pot and fill it with cold water. Cover with a lid. Bring to a boil. Simmer and cook for 10-12 mins or until tender.
5. Drain.

 

 

Whilst the swede and potato are cooking…

1. Place another large pot full of 3 litres water over a medium heat (this will be for the soup). Bring to a boil.
2. Prepare the other veggies. Tip:Chop them as small or as large as desired! Wash, peel, trim the ends and chop the carrot into small cubes. Wash, trim the ends and finely cube the celery. Wash, remove the stem and core and then finely chop the bell pepper. Peel and dice the onion and garlic.
3. Once boiling, place the stock into the pot of water. Whisk to dissolve. Add the carrot, celery, bell pepper, onion, garlic, peas, thyme and some black pepper to taste. Bring to a boil. Cover with a lid. Simmer and cook for 5-7 mins or until tender.
4. Meanwhile, dice the frozen spinach.
5. Add the spinach during the last 2 mins of cooking.
6. Remove the pot of soup from the heat. Allow to cool slightly.

 

 

Feel free to complete this step with a hand-held stick blender instead!

1. Once the swede and potato have cooled, transfer them into a blender. Tip: You might have to add a little water to help purée it.
2. Purée until smooth and creamy. NB: You will have to complete this step in batches.
3. Transfer the soup into a container or pot (as appropriate).
4. Add a little of the soup into one of your batches (to help give the soup a vibrant green colour!). Blend until smooth and creamy.
5. Add the remaining puréed soup into the large plastic container or pot.

 

 

1. Add the remaining soup into the container or pot. Stir together.
2. Add the cooked grains. Stir through and thoroughly combine.
3. Add the ground flax seed. Stir through and thoroughly combine.
4. Taste and season the soup with some salt and ground black pepper as necessary.
Tip: This is important as the pur√©ed swede and potato¬†will slightly ‘neutralise’ the soup’s flavour.¬†Reheat over a medium-low heat (if required).

 

 

Ladle the soup into a serving bowl. Garnish with some croutons, a drizzle of olive oil and/or fresh or dried parsley (if desired).

This shows one serving (based on ten servings) of reheated soup!

Enjoy! ūüėÄ

Meatless Monday: Fennel Steaks, Artichoke and Savoury Rice [Vegan & Gluten Free]

Healthy Recipes, Meatless Monday

Serves: 4-5
Prep & Cooking Time: 60 mins (*Dependant upon skill and the number of kitchen helpers!)
Type: Main Meal
Tools: Chopping board, sharp knife, baking tray, parchment paper, measuring jug, spoon, pastry brush, kitchen foil, manual juicer, grater, frying pan, frying spatula

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

Hi everyone! We hope you’ve had a wonderful weekend?! Let’s start the week off with a great ‘Meatless Monday’ option: roasted fennel steaks and artichoke with a delicious/new Eat2health¬†version¬†of savoury rice.¬†

This version of savoury rice has a wonderful golden and earthy hue from some tasty turmeric, infused with a blend of¬†delicious¬†herbs, vegetables and sun-dried tomato puree. Our¬†delicious and gently marinated, ‘aniseedy’ fennel bulbs and¬†meaty artichokes are a great accompaniment and/or meat alternative¬†to this¬†rice dish. The only recommendation we’d suggest is covering your artichoke for part of the cooking duration; we didn’t and ours turned out a bit crispy!

We hope you have fun following along and enjoy this dish as much as we did!

Happy cooking everyone! ūüėÄ

Quick Foodie Tips:

  • To reduce the ‘aniseedy’ taste of the fennel, slice the bulb into thinner slices.
  • If you are short on time, you could you could gently fry the fennel steaks in a non-stick grill pan and/or boil or steam the artichoke instead whilst your rice is cooking.¬†

 

Ingredients

 

Directions

Preheat the¬†oven to 200¬įC/400¬įF. Line two baking trays with a sheet of parchment paper.

 

Prepare The Fennel

  • Wash and then trim the bottoms off each bulb.
  • Carefully slice the bulbs into halves.
  • Once cut, separate the layers and thoroughly wash them. Tip: For a more caramelised and less ‘aniseedy’ taste, slice the fennel into thinner slices.¬†
  • Place the prepared pieces of fennel onto one of the prepared baking trays.

 

Prepare The Marinade

Mix 2 tbsp olive oil, 1 tbsp balsamic vinegar, 20g date syrup, 6g dried parsley and three minced garlic cloves in a large measuring jug. Whisk together. Season it to taste with some salt and a few grinds of black pepper.

 

Pour and brush the marinade over the fennel.

 

Prepare The Artichoke

  1. Wash the artichoke(s);  slice off the bottom end(s).
    2. Peel the stalk(s).
    3. Trim the top(s) off of the artichoke(s), about 1/2 inch (if preferred). Remove the tough outer layer(s) and discard (*we forgot to do this! oops).
    4. Slice the artichoke(s) into two halves.
    5. Place the artichoke halves cut-side down onto the chopping board (the opposite to our example!)
    6. Slice each half into halves again.

 

Place the prepared artichoke(s) onto the other baking tray. Marinade it with a little balsamic vinegar and olive oil. Season it with some salt and ground black pepper to taste. Cover the tray loosely with a piece of kitchen foil. NB: Remove the foil during the last 10 mins of cooking.

 

Place the fennel onto the middle oven shelf and the artichoke onto the shelf below. Roast for 30-40 mins or until tender and lightly browned. Remove.

 

Prepare The Rice

Peel and dice the garlic and red onion. Wash, remove the stem and core and then finely chop the bell pepper. Wash, trim the ends and slice the spring onion. Wash the lemon and then grate 1 tbsp of zest and juice half of the fruit. Wash the tomatoes and remove any stems.

 

  1. Heat a large, non-stick frying pan over a medium low heat. Add 1 tbsp of rapeseed oil or a few sprays of low-fat cooking oil. Add the garlic and onion. Gently fry for 1-2 mins or until softened.
    2. Add the bell pepper. Gently fry for 2 mins or until softened.
    3. Add the spring onion. Gently fry for 1 minute.
    4. Add 1.5g ground turmeric, 2g smoked paprika, 2g dried parsley, 1g dried tarragon and 1g dried thyme. Stir to coat.
    5. Add 250g rice and the 1 tbsp lemon zest. Stir to combine.
    6. Pour in 600ml hot vegetable stock and the lemon juice. Add 50g sun-dried tomato purée. Stir together,
    7. Add the cherry tomatoes.
    8. Cover with a lid or a sheet of aluminium foil. Bring to a boil. Reduce to a simmer. Cook for 25-35 mins or until the rice has absorbed all of the liquid.

 

Our cooked rice…

…and roasted veggies!

 

Ladle the rice into a large serving bowl. Place the fennel steaks and artichoke on top. Garnish with some black olives and fresh parsley (if desired).

 

Enjoy!

 

Refrigerate any leftovers in a resealable container (ideally within an hour after cooking); reheat and consume within 1-2 days. Alternatively freeze in one or more resealable containers; defrost, reheat and consume within 1-2 months.

NB: When reheating, always check to make sure the rice is steaming hot all the way through and do not reheat the rice more than once. 

Recipe updated: 19/02/16 

 

Rainbow Stir-Fry w/ Tofu ‘Sea Cakes’ [Vegan & Gluten Free]

Healthy Recipes

Serves: 2
Prep & Cooking Time: 30-35 mins
Type: Main meal
Tools, Chopping board, sharp knife, pot, non-stick wok, frying spatula, plate & cover, mixing bowl

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

One core tip to eating healthily: eat ALL the colours of the rainbow… and our rainbow stir-fry with tofu ‘sea cakes’ is a good place to start!

Lovely rainbow chard, delicate pak choi, vibrant bell peppers and really whatever else takes your fancy! Carrots, red cabbage, radish, broccoli, baby corn, could also make great additions or substitutions. We do however recommend that you do not opt out of using this delicious rainbow chard (a seasonal vegetable that is similar to spinach, but comes in a variety of colours and has a slightly stronger flavour)! 

We have combined¬†this delicious and¬†gorgeous bunch of veggies with some flavourful and hearty organic tofu ‘sea cakes’. Marinated and complete with seaweed, they are a¬†tasty¬†and alternative way to enjoy your¬†tofu! If you’re in the market for something different, you should definitely give¬†these ‘sea cakes‘ a try!

 

 

Ingredients

++++++++++++++5-6          Large Leaves of Rainbow Chard
++++++++++++++200g       Pak Choi
++++++++++++++2              Garlic clove
++++++++++++++2″ ¬† ¬† ¬† ¬† ¬† ¬† Ginger Root, raw
++++++++++++++200g       Bell Peppers
++++++++++++++3               Spring Onion
++++++++++++++5g             Fresh Coriander
++++++++++++++2               Sea Cakes
++++++++++++++150g         Wholemeal Spaghetti (or a GF variety if required)
++++++++++++++                 Low-fat cooking oil or Rapeseed Oil
++++++++++++++1-2 tbsp   Sesame Oil
++++++++++++++1-2 tbsp   Soya Sauce (low-salt/ or Tamari Sauce for GF)
++++++++++++++

 

Directions

  • Wash the rainbow chard and then carefully slice the leaves down the middle (through its¬†stalk). Remove the pak choi leaves from its stalk, wash and then roughly slice the larger leaves into halves.
  • Peel and slice the garlic. Wash, peel and finely slice the ginger (as big or as small as desired). Wash, remove the stem and core and then chop the bell pepper into slices. Wash, trim the ends and then roughly chop the spring onion. Wash the coriander and then remove its leaves from its stem.

 

Bring a large saucepan full of cold water to the boil. Cook your pasta according to the packet instructions. Drain. Tip: If you are a kitchen maestro, have plenty of kitchen helpers, or have a slower electric hob, consider putting the pot of water over the burner prior to starting your vegetable prep.

 

In the meantime, heat a large wok or non-stick frying pan over a medium-low heat. Add 2 tsp of rapeseed oil or a few sprays of¬†low-fat cooking oil. Add the tofu sea cakes or your favourite (prepared) tofu. Gently fry the tofu ‘sea cakes’ on one¬†side for about 3 mins and until lightly browned. Carefully flip them over. Cook for a further 2-3 minutes or until lightly browned. NB: Refer to the packet instructions if you’re using favourite brand of tofu. Remove. Transfer onto a plate. Cover with a lid or some foil to keep warm.

 

  • Spray the (now empty) frying pan with a little more oil or add some rapeseed oil. Add the garlic, ginger, bell pepper and spring onion. Gently stir-fry for 2 mins.
  • Add the rainbow chard and a splash of soya sauce (if desired). Gently stir-fry for 4-7 mins, or until tender (larger leaves may take a bit longer to cook).
  • Add the pak choi 2 mins before the end of cooking. Add the coriander at the end of cooking. Toss through. Remove from the heat.

 

In the meantime, place the cooked pasta into a large mixing bowl. Pour over a 1-2 tbsp sesame oil and soya sauce. Toss to coat. Cover with a plate.

Transfer¬†the pasta onto¬†the middle of¬†a large serving plate. Top with the vegetables, followed by a¬†tofu ‘sea cake’.

 

Enjoy!

Broccoli and Celeriac Soup [Vegan & Gluten Free]

Healthy Recipes

Serves: 6
Prep & Cooking Time: 40-50 mins (*Dependant upon skills or the number of kitchen helpers!)

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamin C, protein, fibre, iron, magnesium, manganese, potassium, zinc, and (per serving) is low in salt, sugar and sat fats! 

Two terrific veggies and one fantastic soup! It’s hearty, wholesome and delicious without a lot of hassle or expense. These seasonal vegetables make a great combination, but we have thrown in some tender haricot beans (aka navy beans!) for some extra¬†satiety¬†and texture. Fresh chives and some fragrant¬†lemon thyme also really help bring this soup alive!

Having never previously cooked or prepared a celeriac root (which is also known as celery root) before, we¬†didn’t really know what to expect. It’s a wonderful vegetable; cutting into releases¬†a lovely celery aroma! Preparing it is not that difficult (it’s just as easy as cutting up a¬†potato!), although to look it you would think it would be your worst gardening/kitchen nightmare! It’s good to note that you will lose about a quarter to a third of the weight after the top, bottom and outer skin is removed; it will depend upon on your skill level and/or kitchen utensil you decide to use. We have upped the¬†quantity¬†of celeriac than we have originally¬†used for¬†this¬†reason, but also adding¬†a little more of this¬†delicious¬†vegetable wouldn’t hurt either!¬†

 

Quick Foodie Facts:

  • Per serving (and based on our recipe!), this soup contains ¬†about 4.4 servings of vegetables towards your 5-A-Day!
  • Celeriac makes a really tasty mash, but also roasts really well! It can slightly discolour once it’s cut, but you can fix this by putting it into a bowl of ‘acidulated water‘. Consider it for your next¬†Sunday¬†dinner or the¬†festive season ahead! If you do not enjoy celeriac, try replacing it in this soup for some turnip instead!
  • Broccoli is so versatile and is packed full of plenty of wholesome nutrients: vitamins, minerals and antioxidants (just to name a few!). Try adding it to casseroles or bakes, soups or stews, stir fries, salads, as part of a baked potato topping (‘cheezy’ broccoli anyone!), curries, pasta dishes or as some raw¬†crudities in your next party spread! For¬†those that love smoothies, add a few (fresh or frozen) pieces to your next drink- it’s delicious!¬†

For some more broccoli madness, check out this recipe that we made last year!

Happy cooking and have a lovely weekend everyone! ūüôā

 

 

Yes, we cheated and used some tinned beans this time! ūüėõ¬† You’ll also notice that we¬†tossed in some spinach right at the end (only because we had some¬†available), but do not feel obligated to use it.

 

Ingredients

+++++++++++800g  Broccoli Head
+++++++++++800g  Celeriac Root
+++++++++++260g   Banana Shallot (or White Onion)
+++++++++++1           Bay Leaf
+++++++++++1.75L    Vegetable Stock (low-salt/GF if required or use Water )
+++++++++++            Ground Black Pepper
+++++++++++2g        Mild Paprika
+++++++++++10g      Fresh Lemon Thyme
+++++++++++10g      Fresh Chives
+++++++++++60g     Fresh Baby Spinach (*optional)
+++++++++++390g   Cooked Haricot Beans (approx. 2 tins or 200g Dried & Cooked)

 

 

Directions

Prepare the broccoli. Chop¬†the bottom of the stalk off. Remove the florets from the remaining stalk. Roughly chop all of the stalk. Transfer¬†all of the broccoli (and stalk) into a bowl of water and allow it to soak. Drain.¬†Tip: The stalk has a lot of flavour and nutrients too, don’t be tempted to bin it! #reducefoodwaste

 

 

Prepare the celeriac. Wash it. Slice the top and bottom ends off. Use a vegetable peeler to remove the remaining skin or roughly slice it off with a large knife (a lot like you would remove the skin off of a pineapple!). Tip: Using a vegetable peeler will preserve more of the vegetable!

 

 

Chop the celeriac into cubes. Peel and halve the shallot and/or onion.

 

Tip: If you are a speedy chopper an/or have a slower heating electric hob, consider heating the water whilst you prepare the vegetables!

 

Heat a non-stick pot of stock with 1.75L of water and a bay leaf over a medium heat. Bring to boil. Add vegetable stock. Whisk to dissolve. Add the broccoli florets and stalk, celeriac, onion, paprika and a few grinds of black pepper. Cover with a lid. Simmer and cook for about 8-10 mins or until tender. Remove from the heat and allow to cool. In the meantime, wash the thyme and chives. Remove the thyme leaves from its stem and roughly halve the chives.

 

 

If you do not have a stick blender, transfer the soup (in batches) into a blender. Add the herbs. and spinach (if you are using it). Puree until smooth. Transfer it back into the pot or plastic container (as appropriate). Repeat until all the soup has been processed.

 

 

Drain, rinse and add the beans into the soup! Stir to combine. Taste and season as necessary.

 

 

Gently reheat over a low-heat if required.

 

Ladle the soup into a serving bowl. Garnish with fresh chives, red chilli flakes, tahini, soya yoghurt, fresh black pepper or anything else that takes your fancy! This also tastes great when paired¬†some warmed crusty wholemeal bread or cheeky nut¬†butter toast! ūüėÄ

 

Enjoy!

 

 

Refrigerate any leftovers an in air-tight and resealable container; reheat and consume within 3-4 days. Alternatively, freeze in a container(s); defrost, reheat and consume within 1-2 months.

Creamy Sweet Potato & Orange Soup W/ Smoky BBQ Tofu ‘Croutons’ [Vegan & Gluten Free]

Healthy Recipes

Serves: 6
Prep & Cooking Time: 65-300 mins (*Dependent upon how long you marinade your tofu!)
Type: Main Meal
Tools: Chopping board(s), sharp knife, kitchen paper, mixing bowl, measuring jug, large pot, blender, resealable container (*optional), baking tray, parchment paper

Notes: This recipe contains: Vitamin A, B3, B5 & B6, beta-carotene, Vitamins C & E, carbohydrates, protein, fibre, calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc and (per serving) has a moderate quantity of added sugar, salt and fats!  

…And this year’s love affair with soup continues; we’re really looking forward to all of the lovely new flavours that lie ahead!

Perhaps you remember our delicious Spicy Sweet Potato Soup (with rice noodles!) we introduced you to earlier this year?

Well either way, here’s an updated sweet potato soup recipe! This one isn’t spicy; it’s creamy and velvety with a lovely twist of orange, topped off with some¬†delicious marinated pieces of smoky BBQ¬†flavoured tofu ‘croutons’. ¬†

These marinated ‘croutons’ are oh so¬†tasty (and made with a labour of love)! Our end product tasted pretty similar to vegan sausages! Yummy! Unfortunately with (most) tofu, unless you buy¬†pre-marinated¬†brands, you will have to¬†marinate it¬†for a substantial¬†amount of time (or fry it¬†in a tonne of oil!) …otherwise¬†it¬†won’t¬†necessarily develop a jaw-dropping flavour!

If¬†you are short on time, just put the tofu into the¬†refrigerator¬†overnight and cook it as or when it’s¬†needed! In fact, you could just as easily place the soup ingredients into a slow cooker overnight (on a low-heat setting), and then¬†pur√©e¬†the lot the next¬†day! Hmmm, since there is no roasting, baking or mashing involved, why don’t you double the¬†quantity¬†and then freeze half?! Creating a¬†soup that is satisfying and simple?! Sounds good to us! ūüėÄ

Quick Foodie Facts & Tips:

  • One serving of this soup will provide you with about 3.5 servings of vegetables towards your 5-A-Day!
  • The¬†quantity¬†of our¬†tofu marinade is enough to thoroughly flavour two blocks of tofu (so reduce the quantity and seasonings as appropriate)!¬†
  • Add less stock for an even thicker soup!
  • Reheat the soup with the tofu ‘croutons’ mixed through (or not!); it’s super tasty either way!

Happy cooking and have a great weekend everyone! ‚̧

 

Ingredients

+++++++++++++++++————————Croutons——————————————-
+++++++++++++++++800g        Firm Tofu (= 2* Tetrapaks)
+++++++++++++++++4tbsp        Soya Sauce/low-salt (or Tamari as a GF option)
+++++++++++++++++2.5tbsp     Maple syrup
+++++++++++++++++4.5tbsp     Olive Oil
+++++++++++++++++¬Ĺ¬†tsp ¬† ¬† ¬† ¬† Asafoetida
+++++++++++++++++2g              Smoked Paprika
+++++++++++++++++¬Ĺ-1tsp ¬† ¬† ¬† English Mustard
+++++++++++++++++2-3g          Garlic Salt
+++++++++++++++++————————Soup————————————————–
+++++++++++++++++760g         Sweet Potato
+++++++++++++++++300g        Baking Potato
+++++++++++++++++200g        Carrot
+++++++++++++++++280g        White Onion
+++++++++++++++++1.5L           Vegetable Stock (low-salt/ GF if required)
+++++++++++++++++3g             Ground Coriander
+++++++++++++++++                 Ground Black Pepper (16 grinds!)
+++++++++++++++++30ml        Orange Juice (1 large orange)
+++++++++++++++++125ml       Almond Milk (unsweetened & fortified)

 

Directions

1. Drain and then press the tofu between two heavy or weighted plates or chopping boards for 30 mins to express any excess water. Drain. Pat it dry with some kitchen towel. Tip: if preferred, line the bottom plate (or chopping board with some kitchen towel to help absorb the liquid.

Drained and dried.

 

2. Place the tofu onto a chopping board. Slice it into five slices (lengthways) and then make five more cuts with your knife (horizontally). Chop each section into halves (*step 4) to get about 1cm cubes. Transfer the cubes of tofu into a large mixing bowl or casserole dish.

 

3. Prepare¬†the marinade. Pour 4tbsp soya (or tamari) sauce, 2.5tbsp maple syrup and 4.5 tbsp oil into a large measuring jug. Add ¬Ĺ tsp asafoetida, ¬Ĺ-1tsp English mustard and 2-3 g garlic salt. Whisk until thoroughly combined.

 

4. Pour the marinade over the tofu. Gently toss (using your hands) or a silicone spatula to thoroughly coat. Cover the bowl with kitchen film. Place it into the fridge for up until 4-6 hrs (if possible) tossing once.Tip: The longer you allow it to marinate, the better it will taste!

 

5. In the meantime, prepare the soup (now or if preferred, closer to the time it’s being served)! Wash, peel and then roughly chop the sweet and baking potato. Wash, peel, trim the ends and then slice the carrot. Peel and roughly chop the onion.

Keep Calm Picture: courtesy of http://www.keepcalm-o-matic.co.uk

 

6. Bring a large, non-stick pot with 1.5L water to the boil. Add 1.5L vegetable stock. Whisk until dissolved. Add the sweet and baking potato, carrot, onion, 3g ground coriander and a few grinds of black pepper. Stir together. Cover with a lid. Simmer and cook for about 10-12 mins or until softened. Remove from the heat. Allow to cool slightly.

 

7.¬†A) In the meantime, juice the orange.¬†B) If you have a stick blender, feel free to pur√©e the soup whilst it’s still in the pot. If not, transfer it in batches into a blender. Pulse until the soup is smooth, creamy and combined. Whilst the blender is running, add 30ml¬†orange juice ¬ľ cup almond¬†milk to thoroughly combine all of the ingredients. Transfer the soup into an air-tight and resealable container or back into the pot (as appropriate).

 

8.¬†Once the tofu¬†has finished marinating, preheat the oven to 200¬įC/400¬įF. Line a baking tray with a silicone mat or parchment paper. Transfer the tofu over the tray in a single layer. Place the tray onto the middle oven shelf. Bake for 30-40 mins or until slightly crispy around the edges and lightly browned. Remove. Allow to cool slightly.

 

9. Reheat the soup over a low heat just before serving; do not allow it to boil.

 

10. Ladle the soup into a serving bowl. Garnish¬†with the tofu ‘croutons’; add some sliced spring onion, chilli flakes and pumpkin seeds (if desired)!

Enjoy!

Tip: Refrigerate and store any leftovers in an air-tight and resealable container (store the tofu in a separate container!); reheat and consume within 3-4 days. Alternatively, store and freeze; defrost, reheat and consume within 1-2 months.

Roasted Vegetable Terrine with Mock Goat Cheese and Sun-dried Tomato Pesto

Diet & Weight Loss

What a fantastic recipe! So creative and nutritious- we can’t wait to try it! ūüôā

The Calgary Beet

If you‚Äôre hosting over the¬†holidays, you may¬†have at least one friend or family member requesting a vegetarian or vegan meal option.¬†This roasted vegetable¬†terrine is festive and makes¬†a rich¬†and hearty¬†vegan¬†option¬†for those on special diets. And it tastes divine ‚Äď food from the Gods in my opinion! Don‚Äôt omit the smoked chipotle pepper ‚Äď it adds such great flavour!¬†

There is nothing difficult about making this terrine¬†but there are three separate components that come together to make this dish what it is ‚Äď the tomato pesto, the nut¬†cheese and the roasted vegetables. Each of the individual components can be made ahead, and stored in the refrigerator until you are ready to assemble the terrine. Make the mock goat cheese first as it needs 24 hours to ripen.¬†

  IMG_6028

SERVES 8-10

Ingredients

  • 1 large red bell pepper
  • 1 large yellow bell pepper
  • 1 small eggplant, cut lengthwise into 1‚ĀĄ4‚Ä̂Ķ

View original post 991 more words

Curried Potato, Lentil & Spinach Bowl [Vegan & Gluten Free]

Healthy Recipes

Serves: 4-6
Prep, Cooking & Assembly: 40-45 mins

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C & K, carbohydrates, protein, fibre, calcium, iron, magnesium, phosphorous, potassium, zinc, and (per serving) is low in added salt, sugar and sat fats! 

Another weekend gone and another ten Mondays to Christmas (not that we’re counting)! It’s just amazing how fast the year is going, and sometimes you don’t even realise until you overhear or find something that puts it all into perspective…like an old recipe!

Days and weeks flying by…here’s a delicious¬†lunch that we whipped up¬†over three¬†weeks ago!¬†It’s an untraditional and creamier version of ¬†‘Saag Aloo’ (with pulses|!).¬†Warmed potatoes, lentils and spinach, flavoured with fresh ginger, chilli, coriander and a creamy, curried yoghurt base- what’s not to love?!

It’ll make a great start to your week and we hope that you enjoy it as much as we did!

Happy cooking everyone! ūüôā

 

Ingredients:

++++++++++++++++++++120g      Dried Brown Lentils
++++++++++++++++++++930g     Baking Potatoes
++++++++++++++++++++              Salt
++++++++++++++++++++1             Bay Leaf
++++++++++++++++++++200g     Red Onion
++++++++++++++++++++5g          Garlic Clove
++++++++++++++++++++75g        Root Ginger
++++++++++++++++++++30g        Red Chilli
++++++++++++++++++++20g        Fresh Coriander
++++++++++++++++++++65g        Baby Spinach
++++++++++++++++++++               Low-Fat Cooking Oil
++++++++++++++++++++1 tbsp     Rapeseed Oil
++++++++++++++++++++1g            Coriander & Cumin Seeds
++++++++++++++++++++3g           Mustard Seeds
++++++++++++++++++++1/2 tsp    Ground Turmeric
++++++++++++++++++++2g           Garam Masala
++++++++++++++++++++1/4 tsp    Dried Chilli Flakes
++++++++++++++++++++300ml    Plain Soya Yoghurt (unsweetened & fortified)

 

 

Directions:
  1. Wash the lentils in a sieve, remove any stones and then cook them according to the packet instructions. Drain. Allow to cool slightly.

 

2. In the meantime, wash and chop the potatoes. Place into a pot of lightly slightly water. Add the bay leaf. Cover with a lid. Bring to a boil. Simmer and cook for 6-8 mins or until just tender. Drain. Allow to dry/cool slightly.

 

3. Meanwhile, peel and thinly slice the onion. Peel and dice the garlic. Wash, peel and finely chop the ginger.

 

4. Wash, remove the stem, deseed (unless you prefer more heat!) and finely chop the chilli. Wash the coriander, remove the leaves from its stem and then roughly chop it. Wash and thinly slice the spinach.

 

5. Heat a large, non-stick frying pan over a medium-low heat. Spray with some low-fat cooking oil (or add 1-2 tsp of rapeseed oil). When hot, add the onion, garlic and ginger. Gently fry for 3-4 mins or until softened. Transfer into a bowl.

 

6. Place the frying pan back over the heat. Add 1 tbsp of rapeseed oil. When hot, add the coriander, cumin and mustard seeds, ground turmeric, garam masala and chilli flakes (or your own curry spice blend). Gently fry/temper for 30 seconds or until fragrant. Add the potatoes. Toss to coat. Remove from the heat. Add the lentils and onion mixture. Stir and gently toss together.

 

7. Transfer the potato mixture into a large mixing bowl. Add the yoghurt, chilli, coriander and spinach. Toss to thoroughly combine. Taste and season as necessary.

 

8. Serve in a bowl garnished w/ additional coriander and/or toasted nuts (if preferred).

 

Enjoy!

Store any leftovers in an air-tight and resealable container. It’s best consumed within 3-4 days (at room temperature); refresh with additional yoghurt, herbs and/or seasoning!

 

If preferred…

  • Use your favourite blend of curry spices (dried or paste); try heating¬†some curry paste with coconut oil!
  • Swiss chard would make a tasty alternative to spinach!
  • Cook some swede, squash or baby new potatoes instead of standard ones.

Fennel, Garlic & Lemon Pasta [Vegan & Gluten Free]

Healthy Recipes

Serves: 2
Prep & Cooking Time: 35-40 mins
Type: Main Meal
Tools: Roasting tin, silicone mat, chopping board, sharp knife, frying pan, mixing bowl, cheese grater, manual juicer, salad tongs

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamin C, carbohydrates, protein, fibre, copper, magnesium, manganese, potassium, zinc and (per serving) is low in salt, sugars and sat fats!

Fresh, simple and within forty minutes you’ll have a delicious pasta dish ready for the whole family to enjoy!

As we’ve mentioned before, we¬†think that sometimes the best pasta dishes are the ones that contain only a few ingredients. This¬†recipe comprises of some crisp, fresh and almost sweet and ‘licorice-y’, fennel (which is a cheap, tasty and nutritious¬†addition¬†to any meal!). We’ve also added some sweet and creamy roasted garlic, shallots, lemon and a little parsley for the perfect combination of flavours. Served on some hearty wholemeal pasta and topped with a tasty breadcrumb topping for some added crunch and¬†additional¬†depth of flavour!¬†

It’s good to note we have advised slightly more fennel and garlic than shown in our pictures! Also, if you’re someone who¬†generally does not enjoy the¬†taste of fennel, don’t be alarmed, we promise that you’ll love¬†this one! Roasted fennel has a completely different taste to that of fennel tea or flavoured food items (if it didn’t, Alex would be the first one to leave the dinner table in protest!).¬†

Happy hump day and cooking everyone! ūüėÄ

 

Ingredients

++++++++++++++++++120g       Banana Shallots
++++++++++++++++++100g      Orange Bell Pepper
++++++++++++++++++400g      Fennel Bulb
++++++++++++++++++20g        Garlic Clove
++++++++++++++++++3 tbsp    Olive or Garlic Infused Oil
++++++++++++++++++               Salt & Ground Black Pepper
++++++++++++++++++20g        Panko Breadcrumbs (or GF version if required)
++++++++++++++++++220g      Wholemeal Spaghetti (or GF if required)
++++++++++++++++++20g        DF Cheese (or 1 tbsp of Nutritional Yeast)
++++++++++++++++++10g         Flat Leaf Parsley
++++++++++++++++++1              Lemon
++++++++++++++++++1/2 tsp    Asafoetida
++++++++++++++++++               Saffron

Need an easy-print recipe? Print here. ūüôā

 

Directions

1.¬†Preheat the oven to 190¬įC/375¬įF. Line a roasting tin with¬†a silicone mat or some kitchen foil (if necessary).

2. Trim the ends off the shallots. Wash, remove the stem and core and then thinly slice the bell pepper. Wash, trim the ends and then slice the fennel (thin or slightly chunky!)

3. Place the shallots, bell pepper, fennel and garlic into the roasting tin. Drizzle over 2-3 tbsp of olive oil (or spray with some low-cal cooking oil instead). Toss to coat. Season it with a pinch of salt and a few grinds of black pepper (or to taste). Place the tin onto the middle oven shelf. Roast for about 20-25 mins or until softened and lightly crispy. Remove. Allow to cool. Tip: The garlic might be finished at 15 mins (just remove it and set it aside)!

4. In the meantime, heat a non-stick frying pan over a medium-high heat. Spray a little low-fat cooking oil. Add the breadcrumbs. Gently fry until lightly browned and toasted. Remove from the heat. Transfer into a bowl.

5. Meanwhile, cook the pasta according to the packet instructions. Drain.

6. Grate the cheese (if using). Wash and remove the parsley leaves from its stem; roughly chop them. Wash the lemon; grate some zest and then juice it.

7. Place the cheese (or nutritional yeast), ¬Ĺ¬†tsp asafoetida¬†and about 8-10 strands (or a pinch) of saffron into the bowl of breadcrumbs. Season it with a few grinds of black pepper. Mix until combined. Tip: Your breadcrumb topping is now complete!

8. Remove the skin from the garlic and shallots and discard. Finely chop the garlic and then slice the shallot into strips. Tip: Use some kitchen scissors to quickly cut away and remove the shallot skin!

9. Place the pasta into a large bowl. Add the roasted vegetables, parsley, lemon zest and juice (as much lemon juice and zest as desired) and some oil (we added garlic oil!). Season it a few grinds of  black pepper. Gently toss until thoroughly combined.

10. Transfer onto two serving plates. Top with the breadcrumb topping and garnish with additional parsley and/or lemon slices (if preferred).

Enjoy!

 

Tip: For some additional protein, calcium iron and zinc and crunch, add some toasted pine nuts!

 

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Almost! Fig Newtons [Vegan & Gluten Free]

Healthy Recipes

Serves: 16
Prep & Cooking Time: 45 mins

Notes: This recipe contains: B-Vitamins, protein, fibre, calcium, iron, potassium, zinc and (per serving) is low in salt, sat fats and contains a moderate quantity of sugars! 

If you’re like us, you’ll always have oats (#addicted) and a tonne of spices in your kitchen cupboards… and maybe even some dried fruits?! On this occasion we happened to have some tasty figs hiding in the ‘back and¬†beyond’ too! So instead of devising some sort of cake, tart or muffin, we¬†decided to whip up something that we haven’t enjoyed in over fifteen¬†years-¬†fig newtons!¬†

These ‘Almost! Fig Newtons’ are fantastic! Sure, ours are more like¬†squares¬†than little figgy, ‘pie/cookie-parcels’,¬†but¬†subsequently¬†they contain a lot less fat and sugar as a result! The combination of baked oats and figs, in¬†addition¬†to this blend of spices and flavourings really make these¬†delicious morsels something that you could eat everyday (but all good things should be in moderation right)?!

Luckily moderating them is made easier by the fact they freeze really well! I think next time we might even try experimenting with another flavour; apple, blueberry or strawberry would work quite well, but it’s impossible to pick just one… there are just too many flavours to choose from!

So, whatever your preferred ‘newton’ flavour may be,¬†we hope that you enjoy one with your next cup of tea or especially when¬†blogging!¬†ūüėČ

Have a great weekend and happy baking everyone!

 

Ingredients

+++++++++++++++++++++180g        Dried Figs
+++++++++++++++++++++———————————————————–
+++++++++++++++++++++100g        Porridge Oats (+ 5g for topping)
+++++++++++++++++++++220g        Plain GF Flour (or a quinoa flour)
+++++++++++++++++++++¬Ĺ¬†tsp ¬† ¬† ¬† Baking Soda
+++++++++++++++++++++2g            Ground Cinnamon
+++++++++++++++++++++2g            Ground Ginger
+++++++++++++++++++++1g             Salt
+++++++++++++++++++++———————————————————–
+++++++++++++++++++++60ml        Rapeseed oil
+++++++++++++++++++++45ml         Agave Syrup
+++++++++++++++++++++125ml       Soya Milk (unsweetened & fortified)
+++++++++++++++++++++¬ľ¬†tsp ¬† ¬† ¬† ¬†Vanilla Paste¬†(*optional)

 

Directions

Boil some water in a kettle. Place the figs into a small saucepan. Pour over the boiled water. Allow them to soak for 8-10 mins or until softened.

 

In the meantime…

  • Place the oats into a food processor and pulse until a flour consistency is achieved. Transfer the oat flour into another bowl. Add the GF flour, baking soda, cinnamon and salt. Whisk and stir together until thoroughly combined.
  • Place the oil, syrup, soya milk and vanilla¬†extract(*if using) into a mixing bowl and whisk together.
  • Spray a square baking tin with some low-fat cooking oil or grease with a little oil.

Make sure to grease all sides of the tin!

 

Preheat the oven to 180¬įC/350¬įF.

Make a ‘well’ in the centre of the dry ingredients.¬†Pour in the wet ingredients. Mix together until a dough forms. Tip: If it’s a little dry, add a splash of milk.

 

 

Place half of the dough into the baking tin. Spread and press it evenly over the base of the tin.

 

 

Remove the figs from the water with a slotted spoon (but reserve the water). Transfer the figs into the food processor. Add 4 tbsp of the reserved water. Pulse until smooth.

 

 

Pour and spread the fig mixture evenly over the dough base.

 

 

To assemble the top layer you can either:

A) Use a rolling pin and roll the remaining dough over a lightly floured piece of parchment paper (large and wide enough to cover the figs) and then carefully slide and transfer it over the fig layer.

B) Flatten pieces of the remaining dough between your hands and place them together like a jig-saw over the layer of fig. Use some parchment paper or a silicone spatula to help manipulate it, covering the figs as evenly as possible.

We went for option B and then sprinkled over a layer of oats!

 

 

Place the tin onto the middle oven shelf. Bake for about 25 mins or until lightly browned. Remove. Place the tin onto a cooling rack and allow to cool completely before cutting.

 

 

Slice into sixteen squares and enjoy!

 

Wrap any remaining squares in kitchen film and then freeze in an air tight and resealable container; defrost and consume within 2 months.

Recipe updated: 19/02/16

Masala Lentil Curry Bowl [Vegan & Gluten Free]

Healthy Recipes

Serves: 2
Prep & Cooking Time: 30-40 mins
Type: Main meal
Tools: Chopping board, sharp knife, veggie peeler, non-stick pot w/lid, wooden spoon, small dish, fork

Notes: This recipe contains*: Vitamin A, B-Vitamins, Vitamins C & K, carbohydrates, protein, fibre,calcium, iron, magnesium, potassium, zinc and per serving is low in salt, sugars and sat fats!  (*These nutritional contents can vary due to the ingredients and quantities used).

This is such a quick and easy dinner! Just a few staples from your pantry, fridge and/or freezer to produce a tasty and impromptu Masala curry! We had some previously cooked raw pulses and legumes, but don’t feel that you have to stick to our ingredients list; utilising¬†any spare vegetables and/or legumes or pulses (tinned, frozen or fresh) and some spices that you have lying around in your kitchen is all part of what this recipe is all about!

With minimal prep, delicious flavours and a great way to help meet your 5-A-Day, this curry will start making you feel good from the inside out!    

#seasonalvegetables  #nofoodwastage  #plantbasedlove

Happy cooking everyone! ūüôā

 

Ingredients
~Make sure to wash your veggies first!~

1               Garlic Clove, peeled and crushed
40g          Root Ginger, peeled and grated
1               Green Bell Pepper, core removed, deseed & finely chopped
250g       Cooked Brown Lentils
120g        Cooked Chickpeas
2tsp         Rapeseed Oil (or low-fat frying oil)
20g          Masala Curry Paste
5g            Cumin seeds
+++++++  Ground Black Pepper
1               Tin Chopped Tomatoes
20g          Tomato Puree
15g           Corn Flour
30g          Baby spinach, large stems removed
10g           Fresh coriander, remove leaves from stems & finely chop
————————————————————————————————–
100g        Green Beans, steamed
2               Salad Tomato, stem removed & diced
1                Red Bell Pepper, core removed, deseed & sliced
2               Radish, stem removed & sliced
60g          Roasted Butternut Squash, sliced
4 tbsp      Soya Yoghurt
4g             Brown Mustard Seeds

 

Directions

1. Heat a non-stick pot over a medium heat. Spray it with low-fat cooking oil (or add 1-2 tsp of rapeseed oil). Add the garlic, ginger and green bell pepper. Gently fry for 1-3 mins or until softened.

2. Add the lentils and chickpeas. Stir to combine.

3. Add 20g curry paste, 5g cumin seeds and a few grinds of black pepper. Stir to coat. Gently fry for a further 30 seconds or until fragrant.

4. Add the tinned tomatoes and 20g tomato purée. Stir to thoroughly combine. Cover with a lid. Bring to boil. Reduce to a simmer. Cook for about 10-12 mins or until the tomatoes have become tender.

5. In the meantime, steam the green beans and/or prepare any other veggies that you wish to company this dish!

6. Add 15g corn flour into a small dish with equals parts water. Stir into a paste. Once the curry has finished cooking, stir and pour this mixture into the curry. Keep stirring, the sauce will thicken slightly. Tip: If you prefer a thinner sauce, skip this step.

7. Add the spinach and coriander into the curry. Stir through. Cover with a lid. Remove from the heat. Allow the spinach to wilt slightly before serving.

8. Serve in a large bowl! Place any additional veggies around the edges of the bowl. Ladle the curry into the centre. Add a couple spoonfuls of soya yoghurt. Garnish with the mustard seeds and additional coriander if desired!

Tip: Refrigerate any leftovers in a resealable and air tight container; reheat and consume within 3-4 days. Alternatively, if you are making a bigger batch, store and freeze this curry instead; reheat and consume within 1-2 months.

Enjoy! 

 

 

Love curries as much as we do??! Check out some of our other recipes for some further inspiration!

Recipe updated: 19/02/16

Baked Tofu & Chickpea Flour Omelette [Vegan & Gluten Free]

Healthy Recipes

Serves 2-4
Prep & Cooking Time: 60-70 mins
Type: Main meal

Notes: This recipe contains: B- Vitamins, Vitamins D & E, protein, fibre, calcium, iron, magnesium, manganese, phosphorus, potassium, zinc and (per serving) is low in salt, sugar and sat fats!

Vegan omelette or savoury pancake?! We’ll let you decide! This baked ‘omelette’ has a delicious faux ‘egg’ taste with the consistency of a pancake!¬†Fill it with your favourite grain and/or seasonal vegetables and feel free to experiment with the spices and/or flavourings you use to season it with!

Admittedly¬†we over estimated on the amount of rice we¬†needed; I guess our stomachs¬†got the best¬†of us at the time! We used 150g of dried brown long grain rice, but we’d recommend using 80-100g¬†instead…unless you have a hungry crowd or fancy the idea of putting it onto a bed of rice. Be warned though, this omelette is already pretty filling on its own! ūüôā¬†

Our¬†‘omelette’ is also very versatile¬†and relatively cheap to make! We sourced our gram flour (on sale!) in our¬†local¬†grocers; two ¬†thumbs-up for cheap ethnic¬†aisles! As most of you may already know,¬†gram flour (which¬†is also know as chickpea, garbanzo or besan flour) and tofu are both a great¬†source¬†of nutrients including: protein, iron and zinc (just to name a few)! It’s also good to note that gram flour is¬†gluten free (but still check your package labels before purchasing folks)!

Soooo…

Have you got a lazy Sunday at your disposal? Fancy something new on the menu? Well then try whipping this recipe up for brunch or dinner!

Happy cooking everyone!

 

 

Batter Ingredients

+++++++++++++++++++++3g          Asafoetida (or onion powder)
+++++++++++++++++++++1g           Garlic Powder (unsalted)
+++++++++++++++++++++1g           Ground Cumin
+++++++++++++++++++++1g           Mild Paprika (or Pimenton de la Vera Dulce)
+++++++++++++++++++++1g           Ground Tumeric
+++++++++++++++++++++5g          Mustard Powder
+++++++++++++++++++++110g       Gram Flour
+++++++++++++++++++++2g          Baking Powder
+++++++++++++++++++++—————————————————————————-
+++++++++++++++++++++349g      Silken tofu
+++++++++++++++++++++120ml    Soy or Coconut milk (unsweetened & fortified)
+++++++++++++++++++++10ml      Cider Vinegar
+++++++++++++++++++++               Salt
+++++++++++++++++++++               Ground Black Pepper

 

Directions

Preheat the oven to 180¬įC/350¬įF.¬†Place the dry ingredients (the first 8¬†items listed!) into a large mixing bowl. Mix with a fork until thoroughly combined.

 

 

Place the tofu into a food processor. Pulse until creamy and smooth.

 

 

Add the soya milk, vinegar and gram flour mixture. Blend until the ‘omelette’ batter is thoroughly combined. Season it with some salt and ground black pepper to taste.

The batter might seem thick, but do not be tempted to make it thinner by adding additional milk!

 

 

Line a baking tray with a silicone mat or some parchment paper. Pour in the batter. Use a silicone spatula to spread it evenly over the tray.

If lining your tray with parchment paper, leave some overlapping, like the mat.

 

 

Place the tray onto the middle oven shelf. Bake for about 25-35 mins or until lightly golden and cooked through.

Test it towards the end of baking (like you would a cake) with a toothpick- does it come out clean?! If yes, then it’s ready! NB:We used a fan-assisted oven.

 

In the meantime, cook some rice according to the packet instructions and prepare your veggie fillings! Wash, chop and cook (if required) any veggies that you would like to ‘roll’ into your omelette!

 

Once your omelette is removed from the oven, leave it to cool for about 5 mins in the tray and then transfer it (still on the mat/parchment paper) onto a cooling rack. Leave it to cool for a further 6-10 mins. NB: the longer you let it cool, the more stable the omelette becomes.

 

Assemble your fillings!

Our assembly went a little like this…

Firstly, gently (and carefully) loosen the omelette away from the mat or parchment paper using a palate or large kitchen knife. NB: you don’t want your omelette¬†sticking and tearing when you finally roll it up! :/

Secondly, layer the ‘flatter’ ingredients first…

 

 

…followed by your¬†bigger ingredients!

 

 

Finally, add your seasoned rice (or any other grain you prefer!).

We had a lot of filling, which made rolling it up super tricky! NB: our rice had red and spring onion, salad tomato, red bell pepper, cumin seeds, salt, pepper and some fresh coriander. Yum!

 

Carefully roll it up (a bit like rolling sushi or making a ‘Yule log’ cake!).

 

 

Finally, (and carefully!) slide it off the mat onto a serving plate for all to enjoy…

 

…or slice and serve instead!

 

As we mentioned earlier, we overestimated the rice…so we had an overload of plant-based deliciousness!

Enjoy!

Baked Coconut-Crusted Tofu W/ A Tropical Salad [Vegan & Gluten Free]

Healthy Recipes

Serves: 2
Prep: 40 mins
Cooking Time: 25-30 mins
Type: Main Meal

Notes: This recipe contains: B-Vitamins, Vitamins C & E, carbohydrates, protein, fibre, calcium, copper, iron, magnesium, manganese, potassium, zinc and (per serving) is low in added salt, sugars and has a moderate quantity of fats.

Are you in¬†the mood for something ‘coconutty’ and fruity?! Well get your forks and knives ready folks, as we’ve only gone and whipped up some crispy coconut-crusted tofu, served along side¬†a mild tropical salad and some coconut and lime-infused rice. It’s¬†another great addition to our range of battered and/or baked¬†tofu!¬†

This recipe is great! It’s full of delicious and vibrant flavours and colours, including the smell of lime…which in our opinion can make anyone feel happy! ūüôā¬†It’s worth noting that our¬†tofu had a mild coconut taste. If you prefer things¬†more¬†‘coconutty’, try adding more desiccated coconut than flour into the dry mixture, or some coconut milk powder into the wet batter (about one tablespoon¬†should help), or one final suggestion would be to try using some coconut flour instead of standard/plain flour.¬†

We hope that everyone enjoys our crispy coconut tofu & juicy tropical salad as much as we did!

Happy cooking everyone!

 

 

Ingredients

 

Directions

Drain and press the tofu between two heavy plates or chopping boards. Leave it for 20-30 mins to help remove some of the excess water.

 

In the meantime, prepare the batters. Place 1(heaped) tbsp desiccated coconut, 2g sesame seeds, 60g flour (*of your choice/see above for recommendations), 5g ground ginger and 1g garlic salt¬†into a wide bowl. Season with a couple¬†grinds of black pepper. Whisk¬†with a fork until combined. NB: This is your ‘dry batter’.

We used a pasta bowl.

 

 

Place about 45g¬†potato starch and 60ml coconut milk into a separate bowl. Whisk together until the starch is completely dissolved. NB: This is your ‘wet’ batter.

Make sure it’s¬†wide enough to lay a wedge of tofu.

 

 

Prepare the rice ingredients. Place 200g rice into a sieve and rinse under cold water. Transfer it into a large, non-stick pot. Leave for the moment.

 

 

Wash the lime; grate 1 tbsp of lime zest and juice the lime. Have 200ml of coconut milk mixed with 200ml of vegetable stock in a large measuring jug, 3-4g ground ginger mixed with a pinch of sugar(*optional) and 1 kaffir leaf ready.

 

Preheat the oven to 220C/425F. Drain the water off the tofu and pat it dry with some kitchen roll or a clean tea towel.

 

 

Place the dried tofu onto a chopping board and chop it into six wedges.

Directions: starting from the top left going clockwise!

  • Line a baking tray with a silicone mat or some parchment paper.
  • Dip each wedge¬†of tofu into the wet batter (one at a time) until thoroughly coated.
  • Place it into the dry mixture; gently press all¬†sides into the mixture until thoroughly coated. Place each prepared piece of tofu onto the baking tray. Spray lightly with some low-fat cooking spray (if desired).
  • Place the tray onto the top oven shelf. Bake for about 25 mins or until lightly browned and crispy around the edges; turning once. Remove.

 

Baked tofu. ūüôā

 

 

Prepare the rice. Place half of the zest, coconut milk mixture, 3-4g ground ginger and a pinch of sugar (if using) and kaffir leaf into the pot (do not add the the lime juice at this stage). Mix together. Cover with a lid and bring to a boil. Reduce to a simmer and cook for about 20-25 mins or until the rice has absorbed the liquid. Remove from the heat but do not remove the lid until serving.

 

 

In the meanwhile, prepare the salad ingredients. Wash, trim the ends and carefully remove the vein and seeds from the chilli (keep intact if your prefer things heated!).

 

 

 Peel and finely chop the red onion. Wash, remove the coriander leaves from its stem and roughly chop them. Open the tin of pineapple; remove the pineapple and reserve the juice. Chop the pineapple into cubes. Peel and then remove the stone from the avocado; chop into small chunks. Peel the mango and then remove the flesh from the stone; chop it into rough chunks.

 

 

Steam the green beans. Drain. Allow to cool.

 

 

Place the chilli, red onion, coriander, pineapple, mango, beans, 1/2 of the lime juice, the remaining lime zest, 2 tbsp rice vinegar and 3 tbsp pineapple juice into a large mixing bowl. NB: Do not add the avocado just yet.

 

 

Gently mix together. Add the avocado right before serving. Gently mix to combine.

The avocado will go a bit slimy in the salad, so it’s best to add it just before serving!

 

Fluff the grains of rice with a fork, remove the kaffir leaf and pour over the remaining lime juice just before serving. NB: If desired, add some additional chopped coriander to the rice before serving.

 

 

Serve the tofu and rice warm next to the salad, or spoon the salad over the tofu!

If desired, pour some additional pineapple juice over the tofu!

 

Enjoy!

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Recipe updated: 19/02/16

Roasted Butternut Squash, Apple & Walnut Soup [Vegan & Gluten Free]

Healthy Recipes

Serves 6-8
Prep, Cooking & Assembly: 80-120 mins ( *Dependant on skill or kitchen helpers!)
Type: Main Meal
Tools: Chopping board, sharp knife, 2*baking trays, silicone mat(s) (or kitchen foil), veggie peeler, mixing bowl, blender, resealable container (*optional)

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C & E, carbohydrates, protein, fibre, omega-3+6, calcium, iron, potassium and per serving (based on six servings) is low in salt, free sugars and saturated fats. 

It’s now officially Autumn, so we should all be making the most of this season (and our local¬†markets!) by sourcing some of¬†nature’s delicious squashes and root¬†vegetables (just to name a few!); all of which can be enjoyed in some hearty, healthful and flavourful¬†soups, stews, warm salads or casseroles!

This soup has some beautifully roasted butternut squash, apple and banana shallots, giving it a delicious and satisfying natural sweetness. A dash of chutney, nutmeg and walnut oil really help to round things off, providing a tasty, wholemeal and seasonal feel. Enjoy it on its own or with some warmed wholemeal pitta bread! 

We used some swede (as we had some to spare!), but it became a tasty ‘background note’ to this soup. Butternut squash is always a winner in our book, but if preferred, substitute it for some pumpkin, acorn squash or sweet potato instead. Please check out some of our other soup recipes here for more tasty, seasonal and satisfying recipes!

Happy Cooking everyone! ūüėÄ

 

NB: We did not end up using the maple syrup and we used one more apple than shown here!

 

Ingredients

+++++++++++++++++++++200g       Banana Shallots
+++++++++++++++++++++8g            Garlic clove (about 2)
+++++++++++++++++++++                Low-Fat Oil Spray
+++++++++++++++++++++580g       Swede
+++++++++++++++++++++640g       Braeburn Apples
+++++++++++++++++++++30g         Plum & Apple Chutney (GF if required)
+++++++++++++++++++++1.8kg       Butternut Squash
+++++++++++++++++++++3g            Dried Sage
+++++++++++++++++++++2 tbsp     Extra Virgin Olive Oil
+++++++++++++++++++++500ml    Vegetable stock (low-salt/DF; GF if required)
+++++++++++++++++++++1.5L         Water
+++++++++++++++++++++1-2g        Ground Nutmeg
+++++++++++++++++++++3 tsp       Walnut Oil
+++++++++++++++++++++                Walnut pieces, chopped and/or toasted (*optional)

 

Directions

Trim the ends off the shallots and discard. Place the shallots and garlic onto a lined baking tray. Spray and coat with a little low-fat cooking oil.

 

 

Wash, peel and then chop the swede into cubes. Wash, peel, remove the core/seeds and chop the apple into rough pieces.

Normally we wouldn’t peel our apples, but the skins can give an unwanted bitterness to the soup!

 

 

Place the swede into a large mixing bowl. Add about¬†¬ľ of the quantity of chutney. Spray it with some low-fat cooking oil. Mix to coat.

 

 

Place the swede and apple onto the same baking tray as the shallots and garlic.

 

Heat the oven to 190C/375F. Line another baking tray with some parchment paper.

 

In the meantime, peel, trim the ends, deseed and then chop the squash into 1 inch cubes.

 

 

Place the squash into a large mixing bowl. Add the remaining chutney, 3g dried sage and 2 tbsp of olive oil (alternatively use some low-fat cooking oil). Mix to thoroughly coat.

 

 

Transfer the squash onto the lined baking tray, spreading it as evenly as possible.

 

 

  • Place the baking tray with the swede and apple mixture onto the lower oven shelf. Roast for about 30-35 mins or until tender and slightly crisp around the edges; turning the mixture and rotating the tray in the oven at least once.
  • Place the baking tray with the squash onto the middle oven shelf. Roast for about 35-40 mins or until tender and slightly crispy around the edges; turning and flipping the squash at least once.

Our roasted veggies! Remove and allow to cool for at least 5-10 mins.

 

 

Once cooled, peel the skin off of the shallots and garlic. Transfer the vegetables and apple (in batches) into a blender along with a little of the vegetable stock and/or water. Blend until smooth and creamy.

Alternatively, transfer the mixture (and liquids) into a large non-stick pot and blend with a stick blender until smooth.

 

 

Transfer the puréed vegetable mixture into a large and resealable container or a large, non-stick pot (if applicable). Repeat until all of the vegetables have been puréed. Add any remaining water, 1-2g nutmeg and 3-4 tsp walnut oil. Stir to combine. Taste and season as necessary. Reheat the soup over a low heat until warm (if applicable).

NB: If a thinner soup is preferred, add more water than we have previously advised! Ours went into this plastic tub; the joys of meal prepping!

 

 

Serve warm. Ladle the soup into a bowl. Garnish with a drizzle of walnut oil and/or some walnut pieces and fresh chives (if desired) and for the extra hungry, serve with a piece of warmed wholemeal pitta bread!

 

Enjoy!

 

Refrigerate any leftovers in a resealable and air tight container; reheat and consume within 4 days. Alternatively portion and freeze the soup in several resealable and air tight containers (do not overfill); defrost and reheat within 1-2 months.

Recipe updated:19/02/16

Slow Cooker Root Vegetable Soup w/ Pearl Barley

Healthy Recipes

Serves: 8-10
Prep: 30-60 mins (*Dependant on skill and desired serving size.)
Cooking time: 4-7 hrs (*Dependent on SC setting.)
Type: Main meal
Tools: Colander, chopping board, sharp knife, slow cooker

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamin C, carbohydrates, protein, fibre, magnesium, potassium, zinc and (per serving) is low in sugar, salt and saturated fats!

This is a great autumnal or winter vegetable-based soup. It’s¬†easy to execute and adapted not only to the season but your¬†taste buds! Our variation contains a great blend of herbs and some delicious (chunky) veggies!¬†

The peas and pearl barley provide a great source of protein, but feel free to swap them for your favourite type of legume, pulse and/or grain; smoked seitan or tofu would also make a tasty addition! Diet permitting, you could add a little lean beef or chicken (we think that this could also work quite well!). 

We cooked the pearl barley separately and would recommend doing so, unless this is only going to be served as ‘one meal’. We have found in the past that the pearl barley keeps absorbing¬†liquid… so your next day leftovers will be more barley than broth! :/

You’ll find that we¬†initially¬†kept the liquid to a minimum; we were waiting to see how much water was given off in the first 3 hours before adding any more! However, we have advised for everyone to add all of the liquid at start of the cooking process.¬†

Quick Food Fact: Per serving (based on 10 servings!), this soup provides you with about 3.3 servings of vegetables towards your 5-A-Day!

Happy cooking everyone! ūüėÄ

 

We used 1/2 the swede and 1/4 of the cabbage shown here; fresh thyme and rosemary not shown here.

 

Ingredients

Need an easy-print version? Print here. ūüôā

 

Directions

Wash and then chop the potato into chunks. Wash, trim the ends and quarter the parsnip. Transfer the potato and parsnip into a slow cooker.

 

 

Wash, peel and chop the swede into chunks. Wash, trim the ends and slice the carrot; transfer the vegetables into the slow cooker.

The only root vegetable we peeled was the swede; it’s time saving, but it also adds some extra nutrients to the soup (just remember to give your veggies a good scrub first)!

 

 

Peel and dice the onion. Wash, remove the stem and core and then roughly chop the bell pepper. Peel and dice the garlic; transfer the vegetables into the slow cooker.

 

 

 

Wash and roughly slice (or shred) the cabbage leaves. Wash the parsley; remove the leaves from its stem and roughly chop them. Remove the rosemary sprigs from its stem and roughly chop them. Remove the thyme leaves from its stem.

 

 

Add the cabbage, parsley, rosemary, thyme, sage, bay leaf, black pepper and 1/2 tsp of salt  into the slow cooker. Add the pearl barley (if applicable*).

*See above notes.

 

 

Prepare the stock. Pour in the hot stock and some (just boiled) water. Cover with a lid. Cook on a high heating setting for about 3.5 hrs or on a low heat setting for 7-8hrs instead.

 

 

When there is about 40 minutes of cooking time left, defrost the peas. Add the corn flour to a small dish with equal parts water; stir into a paste to form a ‘slurry’.¬†Add the peas into slow cooker. Whilst stirring, pour in the slurry. Stir until dissolved and combined. Cover with the lid. Cook for a further 40 mins.

 

 

In the meantime, cook the pearl barley according to the packet instructions.

Ours took 30 mins to cook. NB: We lightly oiled and seasoned the leftover pearl barley to prevent it becoming one, big flavourless blob!

 

 

Stir and season the soup to taste before serving.

 

 

Serve warm. Place some pearl barley into a large serving bowl (if applicable). Ladle the soup over the barley. Stir together. Garnish with some parsley (if preferred).

We served ours with some tasty spirulina-based bread! ūüôā

 

 

Enjoy!

Slow Cooker Vegetable & Chickpea Tagine

Healthy Recipes

Serves: 12 (*Approx. 3 ladles/person.)
Prep: 45 mins (*Depending on skill and desired serving size.)
Cooking Time: 4-5 hrs (*On a high SC setting.)

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamin C, protein, fibre, calcium, iron, potassium, zinc and (per serving) is low in salt, sugar and saturated fats!

Hi all! We hope that everyone’s had a great weekend?! ¬†It went by all too quickly for us; most likely because we found out we had won tickets to Foo Fighters Friday night (woo hoo!). Did anyone else see this concert over¬†the weekend??? It was pretty amazing and we were really fortunate to¬†receive¬†guest tickets complete with guest¬†privileges¬†(thanks Foo Fighters!)!

Slow cooking may not be very ‘rock ‘n’ roll’ (haha!), but it was good timing that we had made this¬†meal earlier on in the week (it really helped us out with¬†our impromptu/busy schedule)! It just goes to show how unpredictable life really is and why having¬†something¬†that is¬†healthy¬†and quick to¬†hand is¬†always a great idea! #keepthedramaoutofthekitchen

In a nutshell, this stew is versatile,¬†hearty and has a¬†fantastic¬†blend of North African spices; it also provides you with (per serving) 4 of your 5-A-Day! Adjust the portion sizes accordingly, but¬†this one will almost feed an army!¬†Well maybe not…but it will keep an average family going¬†for a while! Feel free to¬†check out our previous butternut squash tagine we made earlier¬†this¬†year!

 

Have a great week and happy cooking everyone! ¬†ūüėÄ

 

We used some of our slow cooker chickpeas!  NB: We used more tomato purée than what is shown here.

 

Ingredients:

 

Directions:

Peel, trim the ends and chop the carrot into quarters. Peel and chop the sweet potato into 1 cm pieces. Remove the stem and core from the bell pepper and chop it into 1/2 cm pieces.

 

 

Trim the ends and chop the aubergine into 1 inch pieces. Peel and chop the garlic and onion. Peel and grate the ginger.

 

 

Drain, destone and then roughly break apart the prunes. Roughly chop the apricots. Using half the quantity of the coriander, remove the leaves from the stems and roughly chop it. NB: If¬†you’re¬†using tinned chickpeas, drain and rinse them now!

 

 

Place the tomatoes into a slow cooker and roughly break apart with the end of a spatula.

 

 

Place the carrot, sweet potato, bell pepper, aubergine, onion, garlic, ginger, prunes, apricot, chopped coriander, chickpeas, tomato purée, agave, ras el hanout, cumin, cinnamon, pepper and salt into the slow cooker.

 

 

Prepare your vegetable stock and then pour it into the slow cooker. Stir to thoroughly combine.

 

 

Cover with a lid. Place on a high heat setting and allow to cook for 4.5 hrs.

 

Chop and then stir through the remaining coriander leaves. Place the corn flour into a dish with equal parts water. Stir into a paste (this is a slurry!). Whilst stirring, pour it into the tagine. Stir until slightly thickened. Cover with a lid and cook for a further 35-40 mins.

NB: This slows the tagine with the corn flour mixture stirred through.

 

 

In the meantime, toast and chop some nuts (if preferred) and cook some bulgur wheat (or insert preferred grain here!) according to the packet instructions.

 

 

Place the bulgar wheat (or preferred grain) into a large bowl or lipped plate (create a ‘well’ in the centre of it, if desired). Ladle the tagine into the ‘well’ (it will overflow, but this is OK!). Garnish with some soya¬†yoghurt, nuts or more coriander (if preferred).

We used a mixture of toasted pistachios, almonds and cashews.

 

Enjoy!

 

Refrigerate any leftovers in a resealable and air tight container; reheat and consume within 5 days. Alternatively, freeze the tagine in resealable and air tight containers; defrost, reheat and consume within 1-2 months.

NB: This shows all of the cooked tagine.

 

 

If preferred…

  • Keep the vegetables as¬†authentic, seasonal, frugal, fresh or frozen as preferred!
  • Experiment with your perfect blend of tagine spices and herbs. If you’re willing to spend a few extra pennies… they’re some great spice mixes on the market that will really¬†transform¬†your meal!

 

For all of you Foo Fighter fans out there… these little gems are¬†for you!

Vegetable & Lentil Bake

Healthy Recipes

Serves: 4-6
Prep: 30-35 mins (*Depending upon knife skills, kitchen helpers and/or if you have a gas or an electric hob!)
Cooking Time: 40 mins (*In a fan-assisted oven)
Cooling Time: 5 mins
Type: Main Meal
Tools: Sieve, chopping board, sharp knife, non-stick pots (*2), wooden spoon, non-stick frying pan, casserole dish, silicone spatula

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

Bakes can be a healthy, hearty and versatile comfort food that are¬†wholly satisfying, especially when the cooler weather makes an appearance!¬†We made this one¬†earlier on in the year (pre-heat wave!) and thoroughly enjoyed it. ūüôā

Try experimenting with an unlimited combination of: veggies, legumes, pulses, herbs and/or simple¬†seasoning’s! Consider the overall cooking times;¬†naturally squash can take a bit longer to cook (and prepare!) than other veggies. Try precooking/softening it in a steamer pot or microwave first, as it could shave off approx.10 mins of ‘oven time’!¬†Alternatively, if you happen to have ninja knife skills, try cutting the squash a bit thinner (than we have shown below) to help shorten¬†its overall cooking time.¬†

Also, it’s good to consider the size of your casserole dish. The quantity of vegetables can vary; if you’re using a larger or smaller casserole dish, adjust your quantities appropriately!

Happy cooking everyone! ūüôā

 

NB: Not all of ingredients are shown ¬†and we only used about half¬†of the¬†squash and sweet potato shown here! The¬†remainder¬†was roasted and¬†used in a salad later on in the week. ūüėÄ

 

Ingredients

Need an easy-print recipe? Print here. ūüôā

 

Directions

  • Wash the lentils in a sieve. Remove any stones or seeds. Cook the lentils according to packet instructions. Drain.
  • Peel and chop the garlic and onion. Remove the stem &¬†core and roughly chop the bell pepper.
  • Wash and slice the mushrooms. Peel and slice the sweet potato into 1/2¬†cm pieces. Peel, trim the ends, remove the seeds and slice the squash into 1 cm pieces.Thinly slice the tomato.
  • Trim the ends off of the squash, peel the skin, deseed and then chop into¬†¬ľ-¬Ĺ cm slices. Wash, remove the stem and then shop the tomato into slices.

 

 

  • Heat a non-stick pot over a medium heat. Spray it some low-fat cooking oil. Add the garlic, onion and bell pepper. Gently fry for 2 mins or until just softened.
  • Add 15g tomato pur√©e, 1 tin of tomatoes, 250ml vegetable stock. Simmer for about 6-7¬†mins (allowing the tomatoes to break down slightly). Season the mixture to taste. Remove from the heat.
  • In the meantime, heat a separate frying pan over a medium heat. Spray it with some low-fat cooking oil and add the mushrooms. Gently fry for 3-4 mins or until just softened. Remove.
  • Add the cooked lentils into the tomato mixture. Stir together.

 

¬†Preheat the oven to 220¬ļC/420¬ļF.

 

Now create the white sauce (using our adjusted ingredient suggestions above!).

 

 

Assemble the bake!

1. Pour half of the tomato and lentil sauce into the base of a large casserole dish.

2. Layer the squash over the tomato and lentil sauce in a single layer.

3. Pour over the remaining tomato sauce.

4. Create a final (single) layer of vegetables using the sweet potato. Press them into the sauce.

5. Pour over the white sauce, spreading evenly. Tip: Help guide the sauce over the vegetables with a silicone spatula! 

6. Layer over the cooked mushrooms and the tomato. If desired, add a sprinkling of dried herbs. Season it with some salt and black pepper to taste. Place the casserole dish onto the middle oven shelf. Bake for 30-40 mins or until the sweet potato and squash are cooked (test its tenderness with a fork!). Remove.

 

 

Allow to cool for 5 mins. Serve warm.

 

 

Spoon into large serving bowls (if preferred, with some steamed greens!) and enjoy!

 

Refrigerate any leftovers in a resealable and air-tight container; reheat and consume within 2-3 days. Alternatively freeze individual portions in resealable and air tight containers; defrost and reheat within 1-2 months.

 

 

If preferred…

  • If you know when you’re going to be short on time, try preparing this dish a day ahead; just refrigerate¬†and¬†then bake it the following¬†evening! Alternatively, meal prep this baby and then pop it into the freezer; defrost and reheat it on a day when you just don’t have time to cook!
  • Make the white sauce a little ‘cheesy’! Try adding some nutritional yeast (fortified with B12!).
  • Make your bake as seasonal, frugal or as¬†simple¬†as you desire! Some spinach, chard, or broccoli could also make a great for a great alternative¬†bake!

Slow Cooker Thai green Curry w/Baked Tofu

Healthy Recipes

Serves: 4-6
Prep: 15-75 mins (*Depending upon if you bake your Tofu)
Cooking Time: 4-8hrs (*Depending upon S.C. setting)

Notes: This recipe contains: B-Vitamins, Vitamins C, D, E & K, protein, fibre, calcium, iron, magnesium and potassium.

Hi everyone! It’s been a while but we hope that you’ve all had a great summer! It always seems to go by in a blink of an eye… and you forget just how quickly it has gone until it suddenly starts getting dark before eight o’clock and¬†you start layering your bed with thicker blankets! ūüė¶¬†

Whether we like it or not…the season is changing!¬†I for one will be glad to see the back of all of this uncomfortable and humid weather we’ve had and of course wasps! Arguably autumn has now arrived and what better way to kick off this rainy UK week than with a tasty Thai Green Curry. Here’s a¬†delicious, slow cooker curry recipe¬†straight¬†from our kitchen to yours!¬†

For those of you that might remember, we made a healthy Thai red curry last year along with some Thai Yellow Laska soup! We took on our substitution idea and used a healthful DF milk instead of over doing it on tinned coconut milk; in similar fashion to when we made our Rice and Peas!  The result: a healthy and varied curry still packed full of flavour and great textures! #reducesaturatedfat #actiononsalt 

It was our first time making a Thai Green Curry paste; we used a section of green chillies, including one green long dutch chilli and a green serenade chilli (both have a medium heat). Our curry paste was quite mild, particularly because we only used two (de-seeded) chillies. For a more intense flavour, use more chillies, garlic, lemon grass etc. (this will also allow your curry paste go further = more curries at your disposable!); we had to add eight tablespoons of our mixture to achieve the flavour that we were looking for.  

If you are currently in a position to make your own paste, use a store bought variety but be ware of the salt and fat contents; our home made variety is pretty tasty and definitely worth experimenting with!

Happy hump day and happy cooking everyone! ūüôā

 

….They’re a little frosty (our chillies came straight out of the freezer)!

 

 

Ingredients:
Use a combination of green chillies that you love (and can tolerate)!

Use a combination of green chillies that you love (and can tolerate)!

 

 

Directions:

Make the Thai Green Curry paste. Wash the coriander, lemon grass, lime, ginger root and chillies. Peel and roughly chop the shallot and garlic. Tear the bunch of coriander into half and place it into a food processor. Add the shallot and garlic.

 

 

Trim the ends off the lemon grass, slice it vertically, gently press it with a knife and then finely chop. Peel and grate the ginger. Grate all of the lime zest and then juice it.

 

 

Place the lemon grass, ginger, lime zest and juice, soy sauce, agave, coriander seeds, black pepper and kaffir leaves into the food processor. Blend until purred.

We roughly chopped the shallots and garlic…but feel free to thrown everything in whole ( if you have a powerful processor)!

 

 

Wash and roughly chop the corn. Wash the courgette, trim off the ends, slice if vertically and then roughly chop it into halves. Wash the spring onion, trim off the ends and then roughly chop.

 

 

Place the corn, courgette and onion in a slow cooker.

 

 

Add the reduced fat coconut milk, coconut milk, prepared vegetable stock and 8 tbsp of the Thai green curry paste. Cover with a lid. Cook on low, medium or high heat setting for 7, 5 or 4 hours respectively. NB: if using store bought curry paste, adjust accordingly. Stir together.

 

 

Drain and press the tofu between two heavy plates for 30 mins. Preheat your oven to 200¬įC/400¬įF. Line a baking tray with parchment paper. Drain and chop into 1 inch pieces or 1.5 cm cubes. Place into a bowl. Add the ground ginger, soy sauce and peanut oil. Gently toss to coat. Leave to marinade for 10 mins.

 

 

Place onto the baking ray and bake for 16 mins, turn and return to the oven for a further 16-18 mins or until slightly crispy. Remove. Add to the slow cooker once cooked or refrigerate and add later on.

 

 

Defrost the beans. Place the corn starch into a dish with equal parts water and stir into a paste.

 

 

Add the tofu, green beans and corn starch mixture 30 mins before the ends of cooking. Stir through. Cover with a lid.

 

 

 Cook your rice or rice noodles according to the packet instructions.

 

 

Remove the coriander and basil leaves from it stem and roughly chop them. Heat a dry frying pan over a med-high heat and dry fry the peanuts until lightly toasted. Remove and roughly chop them on a chopping board.

 

 

Stir through the coriander and basil leaves before serving (save some for a garnish, if preferred).

 

 

Place rice or rice noodles into a large serving bowl. Ladle over the curry. Top with toasted nuts and garnish with any reserved herbs (if preferred).

 

Enjoy!

 

Refrigerate any leftovers in a resealable container; best consumed within 1-2 days. Save any remaining paste in a clean, air tight jar and refrigerate for up to 2 weeks.

 

 

If preferred…

  • If you prefer your tofu with a softer texture or do not¬†have¬†the time to bake it, just drain, press, chop¬†and then add it to the slow cooker to cook with the rest of the curry.¬†
  • Keep the vegetables authentic and/or seasonal/frugal. Try using¬†some aubergine, water chestnuts, chopped spinach or sugar snap peas.
  • If your budget allows it, substitute the ginger root for¬†galangal root and add some tamarind paste into the¬†curry¬†paste for another depth of flavour.
  • Can’t source kaffir leaves? ¬†Just use some more lime or lemon grass instead! Kaffir leaves come from the lime plant; they’re very aromatic (a¬†citrus¬†scent of course!) and it won’t be¬†devastating¬†to¬†your meal if you have to substitute them for the above ingredients.
  • Don’t add the lime juice to the curry paste. Stir it in before serving to prevent your DF milk from curdling during cooking.¬†
  • Don’t fancy rice?! Try adding some baby new potatoes to the curry instead!
  • Depending on your diet, try¬†substituting¬†tofu for: marinated tempeh or seitan, cannellini beans, chicken breast, white fish or a boiled egg!

 

Garlic, Lemon & Parsley Penne w/ Chickpeas

Healthy Recipes

Serves: 2
Prep & Cooking: 15 mins

Notes:
This is probably one of the quickest recipes you’ll find on our blog (…yet anyway)! No fuss- it’s easily thrown together; perfect for¬†when¬†your short on time or when your fridge and cupboards are looking rather empty!

Just a¬†few simple and classic flavours (and yes, more chickpeas!)… and you’ll create a fantastic little pasta dish! If garlic¬†pur√©e¬†isn’t your thing (well,¬†fresh¬†is always best!), then you could gently fry some¬†fresh (and minced) garlic for 1-2 mins instead orrrr… replace the extra virgin olive oil with a garlic infused one! We love having¬†garlic pur√©e (on occasion), as it gives a really intense and enjoyable flavour! A heads up¬†for anyone not preparing their legumes and pulses from scratch- you’ll need just over a tin of processed chickpeas. ūüôā

Quick fact:

  • This meal contains at least 3 portions towards your ‘5 A¬†Day’! #legumelove¬†

 

Ingredients:

+++++++++++++++++++++++++170g      Dried Penne (GF or otherwise; we used wholemeal)
+++++++++++++++++++++++++300g    Cooked chickpeas
+++++++++++++++++++++++++10g        Curly parsley
+++++++++++++++++++++++++1             Lemon
+++++++++++++++++++++++++200g     Salad tomatoes
+++++++++++++++++++++++++6g          Garlic paste (a lower-salt version)
+++++++++++++++++++++++++15ml      Extra virgin olive oil
+++++++++++++++++++++++++              Salt & Black pepper

 

Directions:

1. Cook the pasta according to the the packet instructions.

2. Meanwhile, drain and rinse the chickpeas (if applicable; we used our slow cooker ones!). Place them into the pasta pot 4 mins before the end of cooking; drain everything into a large colander.

3. Wash/soak the parsley, remove the leaves from the stems and roughly chop them.

4. Wash, zest and then juice the lemon.

5. Wash, remove any stems and roughly dice the tomatoes.

6. Place the cooked pasta and reheated chickpeas into a large mixing bowl.

7. Add the parsley, lemon juice and zest (use as much or as little as you like), tomatoes, garlic paste (again, as much as you prefer!) and the oil into the bowl. Toss to combine and coat. Taste and season it with some salt and a few grinds of black pepper.

8. Serve warm.

Enjoy!

 

 

Curried Chickpeas & Sweet Potato Dinner Bowl

Healthy Recipes

Serves: 1
Prep & Cooking Time: 30-50* minutes (*Dependant upon cooking methods used!)

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C & K, protein, fibre, calcium, iron, magnesium, potassium, zinc and is low in salt, sugar and saturated fats!

Who doesn’t love a great (healthy!) salad bowl- especially one that contains chickpeas and a fantastic curry flavour?! Well here’s a¬†lovely, simple¬†and¬†versatile recipe that provides just that; chickpeas…check, enticing¬†curry flavours…check, fantastic colours and a lovely crunch factor…of course! ūüėÄ

We used some leftover roasted sweet¬†potato, but feel free to use any of your favourite seasonal salad¬†vegetables, or any leftover roasted or steamed vegetables you might have knocking around! It’s worth noting¬†that when you use curry paste straight from the jar, it tastes realllly spicy!…So adjust the¬†quantity¬†to your own¬†preferences!

We have no doubt that this light and delicious curried-salad option is perfect for those summer days ahead! #getreadyfortheheatwaveUK #stayhydrated #SPF50 #alwayswearsunglasses

 

Ingredients:

+++++++++++++++++++++++++70g     Sweet potato
+++++++++++++++++++++++++40g     Kale
+++++++++++++++++++++++++150g   Cooked chickpeas
+++++++++++++++++++++++++80g     Green bell pepper
+++++++++++++++++++++++++30g     Red onion
+++++++++++++++++++++++++60g     Salad tomato
+++++++++++++++++++++++++16g      Radishes
+++++++++++++++++++++++++1/2       Lemon
+++++++++++++++++++++++++3g        Extra virgin olive oil
+++++++++++++++++++++++++3g        Curry paste (we used masala!)
+++++++++++++++++++++++++3g        Pumpkin seeds (unsalted)
+++++++++++++++++++++++++             Salt and Ground black pepper

 

Directions:

1. Heat the oven to 200C/400F. Wash and scrub the potato. Pierce the flesh several times with a fork. Place it onto a baking tray. Spray it with low-fat cooking oil. Bake in the oven for 30-40mins or until tender. Remove. Allow it to cool slightly and then chop it into bite-sized pieces.

Tip: If you are lacking time (or can’t stand the heat in the kitchen!), you could dice the potato (into bite-sized cubes) and place it on a baking tray¬†under a heated grill for about 15-20mins, OR¬†wrap the potato in a piece of kitchen paper and cook it in the microwave for 4-5mins (or until tender).

2. Wash and then place the kale into a streamer pot. Bring to a boil. Simmer and steam for about 5mins or until tender. Drain.

3. In the meantime, open, drain and rinse the chickpeas (if applicable). We used some of our prepared slow cooker ones!

4. Wash, remove the stem, de-seed and then chop the bell pepper into cubes.

5. Peel and finely slice the onion (dice if preferred!).

6. Wash, remove the stem and dice the tomato.

7. Wash, remove the stalk and then thinly slice the radish.

8. Wash the lemon; grate some zest, slice in half and then juice half of it.

9. Place the chickpeas into a small bowl. Pour over the lemon juice and oil. Add the curry paste. Mix to thoroughly coat.

10. Place the potato, kale, bell pepper, onion, tomato, radish and lemon zest into a large serving bowl. Throw in the chickpeas and scatter over the seeds.

 

 

Toss the salad together. Taste and season as necessary.

 

Enjoy!

 

 

Here’s another version that we’ve previously made!

Curried chickpeas, garlicky kale and broccoli with some fresh salad veggies. ūüôā

Banana Bread

Healthy Recipes

Serves: 8
Yields: 12-16 slices
Prep: 10 mins
Baking Time: 45-55 mins

Baking Equipment: Food processor(*optional), two mixing bowls, one spatula, one fork, 2lb non-stick loaf tin, measuring cups + spoons, kitchen foil, cake tin liner(*optional), toothpick or skewer.

Well, summer has¬†officially¬†arrived! With these hotter and humid days lurking, the thought of turning on your oven for very long can be out¬†of the question…but so can eating perfectly ripe bananas!

If your house is like ours, your bananas will go from from green to black in a matter of days… and unless you have some super keen banana eaters in your house,¬†or manage to freeze some before they become covered in sugar spots, you’re bound to have some super sweet (and black) bananas; banana bread just always seems like the perfect solution! #nomorefruitflies

Just freeze these black bananas for future muffins, breads or cakes… or you could start peeling them and get baking now!

Try making our delicious DF, GF and plant-based¬†banana bread! It’s dense but still light and moist; no crumbly GF breads in sight! For a twist, try adding different spices, nuts, some dried fruits or a little cocoa or cacao powder for a healthy¬†chocolate¬†taste!¬†

Warning! The smell of baked banana bread will fill your entire house, it’s unavoidable so prepare to share ¬†¬†cry¬†eek¬†or bake two loaves instead!¬†big grin

 

Ingredients:

+++++++++++++++++++++++30g       Walnut halves
+++++++++++++++++++++++75g        Porridge oats
+++++++++++++++++++++++225g      Plain GF flour
+++++++++++++++++++++++1tsp.       Baking powder
+++++++++++++++++++++++1/4 tsp.  Baking soda
+++++++++++++++++++++++1/4 tsp.  Xanthan gum
+++++++++++++++++++++++3g          Ground cinnamon
+++++++++++++++++++++++               Salt (a pinch!)
+++++++++++++++++++++++5             Medium ripe bananas (*500g of banana flesh!)
+++++++++++++++++++++++60ml      Rapeseed oil (+ a little extra for greasing)
+++++++++++++++++++++++30g        Dark brown sugar (*optional/ or use your favourite!)

 

Directions:

1. Heat the oven to 200¬įC/400¬įF. Grease a loaf tin with a little oil. Tip: to save on calories (and greasy dishes!), line the tin with a rectangular cake tin liner instead.

2.¬†Place the nuts into a¬†food processor; process until a¬†desired consistency is achieved (we ground ours into a powder!).¬†Tip: if you don’t own¬†a food processor, gently chop and crush them them on a chopping board. Also, if you are using large pieces of nuts, coat them in a little flour, it will help prevent them from sinking to the bottom of the pan during baking!¬†Transfer the nuts into a large mixing bowl.

3. Add the oats, flour, baking powder, baking soda, xanthan gum, cinnamon and salt into the bowl of nuts. Stir with a spatula to thoroughly combine. Tip: if preferred, sift these ingredients (apart from the oats) into the bowl to quickly remove any lumps.

4. Peel and place the bananas into a separate mixing bowl. Mash them with a fork. Pour in the oil. Whisk together.

5. Make a ‘well’ in the centre of the flour mixture. Tip: check out our banana berry muffin post if you need a visual aid. Pour in the wet banana mixture. Fold together with a spatula until thoroughly¬†combined.

6. Pour the batter into the loaf tin. Shake and knock the tin (gently!) on your counter top to help evenly distribute the mixture and to expel any air bubbles. Tip: if you do not own a loaf tin, use a muffin tin (with liners) instead; reduce the baking time accordingly.

7. Place the tin into the oven. Bake it for approx. 45-55 mins or until lightly browned and cooked through. Tip: the bread is cooked when a skewer or toothpick is inserted into the centre and comes out clean. Also, try covering the bread with some kitchen foil if it’s browning too quickly (we did this for the last 20/25 mins).

Remove it from the oven. Allow it to cool in the tin for 10 mins before removing. Best served once cooled.

Enjoy!

Ours took 55mins to bake. ūüôā

1/3 eaten and 2/3 frozen! ūüėÄ

 

Store any leftovers in an air tight container; best consumed within 2-3 days. Alternatively (once it has cooled!), slice, store and freeze it in an air tight container; defrost and consume within 1-3 months (but if your like us, it will be gone before that!).

Deconstructed Vegan Sushi Bowl

Healthy Recipes

Serves: 1
Prep, Cooking & Assembly: 45 mins

Notes:

For some, sushi is not a word that is associated with the word ‘vegan’ or a ‘plant-based diet’… so this bowl might require a bit of imagination (well, at least not where taste is concerned)! Typically, sushi contains raw fish (occasionally meat) or various other types of seafood with cooked vinegared rice, nori, wasabi, vegetables…and a lot of salt!

This bowl encompasses¬†all of the lovely¬†flavours that¬†‘typical’ sushi possesses (without the seaweed and raw fish of course) and less salt (which is a big tick in our books!). ūüôā We used some brown long grain rice instead of sushi rice (nutritionally speaking it provides longer term energy and greater satiety). However, you could also use: wholemeal rice, wild rice or some millet or cauliflower rice! For a more authentic taste, you can break a nori sheet into your bowl or serve it under all of the ingredients (just be mindful of the overall salt content!).

Sushi has¬†always been seen as a trendy meal…but who says you can’t recreate some of it’s magic at home?! This salad is¬†a quick and tasty option (that anyone can prepare!), especially when you do not feel like paying for sushi (because even vegan sushi can carry a hefty price tag!) and/or you simply do not have the time or resources to make it yourself…

…The times that we have prepared sushi I can count on one hand! Don’t get me wrong, it’s delicious… but who has the time to make it¬†during the week?!…Because let’s be honest, having the time and ‘timing’ means everything when it comes to making sushi! So if¬†you’re not a sushi master or would prefer a simpler option, check out our recipe!

 

Ingredients:

NB: We had some leftover squash, so it required minimal effort to add it! Try using any leftover veggies & reduce your food wastage too!

 

 

Directions:

1. Prepare the tofu. Drain and press for 15-20 mins to remove any excess water. Bake in a preheated oven of (200¬įC) for 20-30 mins. Check here for more detailed instructions!

2. Cook the rice according to the packet instructions. Drain.

3. Prepare the dressing.

4. Wash, trim the ends and peel the carrot; use a vegetable peeler to create carrot ‘ribbons’.

5. Wash, remove the stems and finely slice the radish.

6. Wash, trim the ends and chop the cucumber into thin sticks.

7. Peel, remove the stone and thinly slice the avocado.

8. Wash, remove the stem, de-seed and then chop the bell pepper into strips.

9. Wash, dry and thinly slice the mushrooms.

10. Gently fry the bell pepper and mushrooms in a griddle pan. Alternatively, lightly spray the vegetables with some low-fat cooking oil and place them under a preheated grill for 5-10 mins or eat the vegetables raw.

11. Place the spinach into strainer. Gently wilt it by pouring some (just off the boil) water over it. Gently press out any remaining water and leave it to drain.

12. Pour the dressing through a strainer into another measuring jug or small dish. Reserve the liquid and the vegetables.

13. Assemble the salad. Start by placing the rice into the middle of the bowl. Spread or add some wasabi paste on top of the rice. Place the mushrooms over the wasabi. Place the tofu, spinach, radish, seeds, avocado, squash (if using), bell pepper, cucumber, carrot and the reserved vegetables from the dressing around the rice. Pour the dressing over the salad. Garnish the carrot with some nigella or sesame seeds and the spinach with some red chilli flakes and sesame seeds (if desired!).

NB: If you are short of time, just throw everything in and enjoy!

 

 

Enjoy (…possibly with a small mug of green tea)! ūüôā

 

 

If preferred…

  • Try adding or swapping some of the ingredients for: a nori sheet, mooli, pickled ginger, sushi rice, bean sprouts, frozen soya beans or fresh edamame beans, mango slices, oyster or enoki mushrooms, fresh or pickled red cabbage or some bok choi.

(Almost!) Dolma

Healthy Recipes

Serves: 3-4
Prep, Cooking & Assembly: 60 mins
Type: Main Meal
Tools: Large pot, chopping board, sharp knife, manual juicer (optional), large/non-stick frying pan, frying spatula, mixing bowl, serving tray (or dish)

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C & K, carbohydrates, protein, fibre, calcium, magnesium, potassium and (per serving) is low in salt, sugar and saturated fats!

This recipe doesn’t necessarily need a huge explanation, the name really does says it all! ¬†Traditional¬†dolma¬†is prepared using¬†vine leaves, but we used some spring greens instead… and we were very happy with the end result! Spring greens are¬†cheaper, more easily sourced (particularly¬†because¬†they are in season) and versatile (at least around these parts and in our¬†kitchen!). They are also very nutritious, as we have previously mentioned here!

Traditional recipes also use white rice (sometimes with the¬†addition¬†of meat), currents or¬†raisins¬†and various other ingredients and seasoning’s¬†(region dependent); they¬†are then steamed and served as meze or part of a main dish!

We used wholemeal rice and figs- delicious! If you do not enjoy either, try brown long grain rice and some traditional dried fruits instead. 

We’are always up for a great¬†recipe that uses a combination of grains and dried fruits or a just a dish with a delicious savoury rice on offer! …Check out¬†our:¬†Roasted Stuffed Peppers, Baked Rice¬†, Vegan Koftes,¬†Roasted Bell peppers¬†or Vegan Curried Rice recipes!

We went all out and made a mini Middle Eastern/Mediterranean feast (which included our homemade aubergine dip) and some houmous!

So go on, experiment and try this new kitchen challenge- it’s¬†fantastic!

Happy cooking everyone! ūüôā

 

 

Ingredients

+++++++++++++++++++++++++180g    Wholegrain rice, dried
+++++++++++++++++++++++++400g   Spring Greens
+++++++++++++++++++++++++6g        Garlic clove
+++++++++++++++++++++++++120g     Banana shallots
+++++++++++++++++++++++++100g    Chestnut mushrooms
+++++++++++++++++++++++++60g      Dried figs
+++++++++++++++++++++++++30g      Pine nuts
+++++++++++++++++++++++++6g         Fresh dill
+++++++++++++++++++++++++12g        Fresh Flat leaf parsley
+++++++++++++++++++++++++1            Lemon
+++++++++++++++++++++++++             Low-fat fry spray
+++++++++++++++++++++++++1g          Cumin, and allspice
+++++++++++++++++++++++++2g         Dried mint
+++++++++++++++++++++++++             Salt & Ground black pepper

 

Directions

Cook the rice according to the packet instructions. Drain and allow to cool.

Ours took 10 mins.

 

 

In the meantime, separate the spring green leaves from its centre. Gently wash them and trim any thick or long ends off the leaves. Peel and finely chop the shallot and the garlic. Wash, dry and dice the mushrooms.

 

 

Dice the figs. Finely chop the nuts. Wash and then zest the lemon.

 

 

Wash and roughly chop the parsley and dill.

 

 

Juice half the lemon (save the other half for later on).

 

 

Heat some low-fat cooking oil in a non-stick frying pan over a medium-low heat.

 

 

Add the shallot and garlic. Gently fry for 1-2 mins or until softened.

 

 

Add the mushrooms. Fry for a further 2 mins or until softened.

 

 

Meanwhile, place the spring greens into a steamer pot with some water. Bring to a boil. Reduce to a simmer.¬†Steam for 3 mins or until just softened. Once cooked, drain and place them onto a plate lined with kitchen paper. Gently pat dry. (*Skip this step if you are not assembling the dolma’s straight away!).

 

 

Add the cumin, allspice and mint. Stir to coat. Remove from the heat.

 

 

Transfer into a large mixing bowl.

 

 

Add the rice, figs, nuts, lemon zest, parsley, dill and lemon juice.

 

 

Stir and thoroughly mix the ingredients. Season with some salt and pepper to taste.

 

 

Store in an air tight and resealable container. Reheat and use later on (if applicable).

 

 

 (Almost!) Dolma Assembly

Place some spring greens onto a flat surface. Pat dry.

 

 

Spoon approx. 3 tbsp of the rice mixture down the centre.

 

 

Fold up the ends.

 

 

Carefully roll the leaf until sealed. Warm and reheat in the a microwave before serving (if applicable/preferred).

 

Place into a large serving tray with a squeeze of lemon juice.

 

 

Serve as part of your meze line-up…

or as part of your Middle-Eastern/Mediterranean based meal!

 

Enjoy!

 

Refrigerate any leftovers in an air tight and resealable container (ideally within an hour after cooking); reheat and consume within 1-2 days.

Tip: When reheating, always check to make sure the rice is steaming hot all the way through and do not reheat the rice more than once. 

Chickpea Salad Sandwich Filler

Healthy Recipes

Yields: approx.16 sandwiches.
Prep, Cooking & Assembly:17 hrs (*Time allocated to soak + cook the legumes!) + 45 mins.

Recipe adapted from: The Simple Veganista

Notes:This recipe provides: Vitamin A, B-Vitamins, Vitamins C, E & K, protein, fibre, calcium, iron, magnesium, potassium and (per serving) is low in salt, sugar and saturated fats!

This sandwich has been trending for the last three¬†years or so (it’s also known as a ‘smashed chickpea sandwich’!), but this was only our second time making it! On that note, we’ve adapted a tried and tested recipe to ensure a¬†maximum¬†taste factor and¬†because their is not much room for originality in this department; this sandwich has been adapted many times (a change of legumes,¬†seasoning’s, veggies…you name it!) and we can hardly claim this¬†recipe as truly ours… but that goes for 90% of recipes out there!

Anyways, if you’re stuck for lunch ideas, try this¬†sandwich¬†filler; it’s¬†not like the typical store- bought ‘fillers’ that are full of salt and fat (particularly from their overuse of mayo)! Why does everything have to have mayo?!

In any case, this filler is perfect¬†for a simple, quick and¬†versatile lunch¬†(and it definitely doesn’t contain any egg yolk!); season the mixture¬†any way you prefer and skip the ‘steam-fry’ step if you prefer¬†raw veggies, or just want your sandwich to have some extra ‘crunch’! ¬†Additionally, try using some homemade ‘vegan mayo’ or any other alternative dressing if you do not like the idea of using houmous in your sandwiches!

 

 

 

 

Ingredients:

 

 

Directions:

Place your chickpeas in a large bowl full of water. Soak overnight or for 12 hours. Drain. Cook them in a slow cooker. Drain and allow to cool.

 

Alternatively open, drain and rinse a tinned variety. NB: You will most likely need about three tins if you are using this method!

 

Wash, trim the ends, peel and dice the carrot. Wash, trim the ends and dice the celery and the onion. Wash, remove the stem, de-seed and dice the bell pepper.

 

 

Meanwhile, heat a non-stick saucepan over a medium-low heat. Add some water.

 

 

When it begins to bubble, add the carrot, celery, onion, bell pepper, bay leaf and a pinch of vegetable stock. Season it with some black pepper to taste. Mix together. Gently steam-fry/simmer for approx 10 minutes or until desired texture is achieved.

This step is just to soften the veggies…

 

 

Remove from the heat. Drain and allow to cool.

 

 

Meanwhile, organise your seasoning ingredients.

 

 

Mash the chickpeas into a ‘rough’ consistency.

This step really works your muscles!

 

 

 

Add the houmous and seasoning’s.

 

 

Fold and mix together until ‘creamy’. Taste and season as necessary.

 

 

Add the vegetables.

 

 

Fold through.

 

 

Transfer into a large, resealable and air-tight container. Refrigerate and use within 5 days.

 

 Enjoy!

 

 

For some added inspiration, this is how we assembled¬†our sandwich!…

Spread some filler onto one slice of toasted multi-seeded bread.

 

Add some salad cress and shredded cucumber.

 

Top with sliced avocado and tomato.

 

Top with the other slice.

 

Slice…don’t slice…whatever eh?! Just dig in… it’s delicious! ūüôā

Beetroot & Orange Salad

Healthy Recipes

Serves: 2
Prep & Cooking Time: 35-45 minutes

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C & E, protein, fibre, calcium, magnesium, manganese, potassium, zinc and is low in salt, (added) sugars and fats!

This salad is an oldie but a goodie…but now with the addition of quinoa! Our¬†recipe is not only great for the lovers of quinoa, beetroot and orange, but perfect for when it’s too hot to turn on your oven, you don’t have time to¬†spend hours in the kitchen and/or you simply fancy something light, fresh and delicious!

Annoyingly our local shops¬†did not have any fresh mint or fresh beetroot last week when we prepared this salad… but considering¬†‘beetroot season’ is normally July-October (at least in the UK), we shouldn’t have been¬†surprised! Apologises for the lack of colour; fresh mint would have not have gone a miss! If you are¬†fortunate¬†enough to source fresh beetroot, cook it for approx. 30-35 minutes in a¬†saucepan (or until fork ready)! Although precooked (but not pickled!) beetroot is still delicious, like most ‘fresh’ varieties¬†of¬†food…its taste is unparalleled. ūüôā¬†

Enjoy this nutritious salad with a drizzle of agave and/or olive oil, or perhaps a homemade mustard vinaigrette dressing! Although in all¬†honestly, we won’t be using any ‘dressing’ the next time that we make it! The beetroot and orange provides you with volumes of natural flavour and meal satisfaction! ūüôā¬†

 

Quick facts:

  • Beetroot, is a¬†great source of iron, folate, nitrates, betaine, magnesium among other antioxidants and has been a trending vegetable over at least the last six¬†years or so (but that’s no surprises here)!¬†The BDA have highlighted reviews¬†that have suggested that drinking beetroot juice is linked to a¬†modest¬†improvement in exercise performance,¬†as well as producing a modest reduction in ‘lowering blood pressure’¬†(seen in this study and this¬†study!); all from its¬†nitrate content (discussed again here).¬†Additionally, a 2010 study suggested it could help combat the onset of¬†dementia…but like all studies, further research is needed…but there’s definitely no harm with adding more of it into your diet!¬†
  • Oranges contain soluble fibre, calcium, folate, potassium and are naturally rich in the antioxidant¬†‘Vitamin C’! …Which is great in¬†helping to support a healthy immune system and working with other¬†antioxidants¬†to possibly¬†counteract the cellular damage within our bodies!

 

 

Ingredients:

+++++++++++++++++++++++200g             Dried Quinoa
+++++++++++++++++++++++300-400g   Cooked beetroot (not pickled!)
+++++++++++++++++++++++420g             Oranges
+++++++++++++++++++++++2g                  Dried or fresh mint
+++++++++++++++++++++++30g                Walnuts
+++++++++++++++++++++++10ml              Agave syrup (optional)
+++++++++++++++++++++++10ml              Extra virgin olive oil (optional)

 

Directions:

If you are using fresh beetroot, cook this first; drain and allow it to cool before using! Otherwise, cook the quinoa according to the packet instructions. Allow to cool.

 

 

Meanwhile, open and drain the beetroot (if applicable); chop or slice as desired!

 

 

In the meantime, slices the oranges; remove any thick pieces of pith and the rind.

 

 

Wash, dry and chop the mint (if applicable). Roughly chop and/or gently crush the nuts.

 

 

Assemble the salad. Spoon the quinoa into a serving bowl (or use a plate!). Scatter, layer or toss the orange and beetroot onto the quinoa! Sprinkle over the mint. Scatter over the nuts. Season it to taste (as necessary). Drizzle over the syrup and oil (if applicable).

 

 

 

Enjoy!

 

 

Sources:
NHS Choices
NSDA