Meatless Monday: Seitan Doner Kebab ‘Meat’ [Vegan]

Healthy Recipes, Meatless Monday

Serves: 3-4
Prep: ≤30mins
Cooking: 4 hrs (SC/low heat setting)
Cooling: 20 mins (minimum)
Type: Main meal
Tools: Chopping board, sharp knife, veggie peeler, non-stick pot w/lid, colander, food processor, measuring jug, large mixing bowl, kitchen foil, slow cooker

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamin C & E, protein, carbohydrates, fibre, calcium, iron, phosphorus, potassium, zinc, no added sugar and per serving- a moderate quantity of added salt and fats. 

Hi everyone! Happy Monday! You’ll have to excuse our lack of posts lately, there’s been a lot going on (all good) and we haven’t been keeping up to date (including getting to see what everybody else has been getting up to on here!). But that doesn’t mean that we haven’t been cooking, of course we have… so you’ll have lots of lovely recipes to look forward to! 🙂

Today we our sharing a seitan recipe….

…move over dried soya mince, tofu, tempeh, and high salt/fat and overpriced preformed vegan ‘meats’, there’s a new guy in the Eat2Health Kitchen- seitan! For those that are unaware, it’s made from wheat gluten, spices and seasonings, (and in this case a sweet potato!); it’s an effortless, nutritious and delicious meat alternative that has a great texture, giving rise to endless possibilities (faux sausages, meatballs, steak, duck, doner, chorizo, mince… just to name a few!)

Using wheat gluten is something we have wanted to try for a while now; unfortunately it’s not widely available in shops so we purchased ours online. Our 1kg bag cost just over £4; has anyone purchased it at a lower price or does that seem about right? For those that are keen, you can have a go at making it yourself! It sounds quite laborious to us; just do a quick internet search to see if it’s something that you’d enjoy! 😛

With a cursory internet search we also found that there are several recipes for seitan knocking about; given the cost and practicality of acquiring seitan we decided to start by adapting someone else’s tried and true recipe. One that caught our fancy was a doner seitan recipe at Flash Gordonette.com. Her recipe seemed straight forward and used a steamer to cook the seitan, but we’ve used our trusty slow cooker to do the same thing. Cooking wheat gluten to make seitan is indeed effortless and there are several ways to do it, again you only have to look in your preferred search engine to find that out. 

The seitan doner kebab resemblance to actual meat is a little uncanny. Of course it isn’t ‘meat’ and we were not looking to replicate it! Yep, no desire what so ever to replicate the mystery ‘elephant leg’ that spins in every kebab shop in Britain…(ha!) …our line of thoughts we more into finding another cheap, healthy, tasty and versatile protein source. This mock meat works perfectly in a vegan doner kebab, in sandwiches, salads, as part of a meze platter or used as a healthy plant-based pizza topping!

We packed our vegan doner kebab with plenty of veggies (yummy suggestions below) and topped it all off with a delicious tahini sauce and dollop of plain soya yoghurt! 

Some other good things to note include:

  • If you do not have a food processor, finely chop the onion before cooking. Mash the cooked potato and onion in a large mixing bowl instead; mix in the remaining ingredients with a silicone spatula and then knead the dough.
  • The ingredients list looks long but it’s mostly spices and/or seasonings! Adjust the spices and seasonings to your own perfect mix. Unfortunately there is no way of checking how it really tastes until after it has cooked (the raw mixture tastes terrible btw!), so don’t go too over board with the spices or salt! 
  • Handle your wheat gluten flour with care; it’s so powdery that it can easily end up all over your work counter instead of in your recipe! 
  • This seitan recipe combined wheat gluten with sweet potato, but we have seen others that have used tin beans or other vegetables instead! 
  • The raw mixture looks a bit weird and maybe slightly off putting but don’t let that scare you. It completely transforms once it’s cooked. For those new to a plant based lifestyle, looking to swap their standard recipes this Meatless Monday, perhaps do not get on with tofu and/or paying for overpriced vegan meats, give this a go! You won’t be disappointed. 🙂
  • Letting the seitan cool is vital if you want thin slices of doner ‘meat’. We left ours for 12 mins and then started to shave/cut it with a bread knife; unfortunately this was not long enough and some slices were thicker than others. The thinner slices allowed you to really taste the lovely flavours and it wasn’t chewy (as some of the thicker slices were).
  • This ‘meat’ will dry out, so once cooled wrap immediately and refrigerate. 

Quick Foodie Facts:

  • Wheat gluten consists of almost pure protein and very little starch; 100 grams contains 75-80% protein! It’s the natural protein left over when you wash the starch out of wheat flour; it’s then dried and ground back into flour. It’s the perfect resource to improve the texture, rise and elasticity of your bread or make the veggie and vegan meat alternative seitan; it’s so versatile, healthy and effortless!

Happy cooking everyone! 🙂

 

Ingredients
280g   Sweet potato
85g      Brown onion
3½ C.   Water
6g        Fresh coriander (2 tsp)
1           Garlic clove (1 tsp)
1 tbsp   Veggie stock powder (low-salt)
1 tsp     Salt
1 tsp     White pepper
½ tsp    Dried chilli flakes
1½ tsp   Ground coriander
1 tsp       Ground cumin
1 tsp       Garlic powder
¼ tsp      Mild paprika
¼ tsp      Cayenne pepper
1 tsp        Dried oregano
½ tsp      Cumin seeds
1/8 tsp    Ground mace
1 tbsp      Rapeseed oil
1½ C.        Vital wheat gluten (220g)
1               Brown onion (small)
  • Pitta/wrap filling suggestions: shredded iceberg lettuce, diced salad tomato, carrot ribbons, shredded cucumber, diced (raw) brown onion, shredded red cabbage, pickled chillies, diced fresh coriander, all topped off with your favourite sauce…try: a tahini, chilli or garlic sauce or a dollop of plain soya yoghurt instead.

Need an easy-print PDF? Print here. 🙂

 

Directions

Wash, peel and then chop the sweet potato into small chunks. Peel and chop the onion into quarters (or smaller if applicable). Pour 1½ cups cold water into a non-stick pot. Add the sweet potato and onion. Stir together. Cover with a lid. Bring to a gentle boil. Simmer and cook for 4-5 mins or until tender. Remove from the heat. Drain in a colander. Allow to cool.

Meanwhile, wash and dry the coriander; remove the leaves from the stems and roughly chop them. Peel, chop and finely mince the garlic. Tip: If you have a garlic press, just use this instead!

Place the cooled potato and onion into a food processor (or mixing bowl if applicable). Add the fresh coriander, garlic clove, 1 tbsp veggie stock powder, 1 tsp salt, 1 tsp white pepper, ½ tsp dried chilli flakes, 1½ tsp ground coriander, 1 tsp ground cumin,1 tsp garlic powder, ¼ tsp mild paprika, ¼ tsp cayenne pepper, 1 tsp dried oregano, ½ tsp cumin seeds, ⅛ tsp ground mace and 1 tbsp rapeseed oil. Process the ingredients until a thick puree is achieved.


Add 1½ cups wheat gluten into the food processor. Process until the mixture is combined and starts to form a ‘dough’ texture. Transfer the dough into a large mixing bowl. Gather the mixture, forming a ball and knead it for about a minimum of 5-10 mins or as long as you can (we kneaded ours for 8 mins); the mixture will be tacky, but will become more smooth and elastic. Tip: Kneading will help improve the texture of the seitan. Use your hands and shape the mixture into a fat log (it won’t be perfectly symmetrical but this is OK!).

Transfer the dough onto a long piece of kitchen foil. Roll the foil over the dough, completely covering it and then loosely twist each end close. Boil 2 cups of water in a kettle. Peel and horizontally slice a small brown onion. Place the slices of onion onto the base of the slow cooker. Pour in 2 cups of freshly boiled water. Place the wrapped dough on top of the onions. Cover with a lid. Cook on a low heat setting for 4 hrs.


Remove and allow it to cool for at least 20 mins before serving. Tip: The seitan cools down considerably within 10 mins of removing, but to achieve thin slices of doner ‘meat’, the mixture needs to cool and set further first. 

Tip: Wrap any leftover seitan in kitchen film and refrigerate; reheat leftovers in a frying pan with a little oil and consume within 2-3 days. 

Enjoy!

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Meatless Monday: Lentil & Peach Salad w/ A Tarragon Dressing [Vegan & Gluten Free]

Healthy Recipes, Meatless Monday

Serves: 4
Prep:15-20 mins
Cooking: 20-30 mins
Type: Main Meal
Tools: Sieve, large non-stick pot w/lid, chopping board, sharp knife, resealable jar, small frying pan, pastry brush, grill tray, kitchen foil, mixing bowl

Hello everyone! Although this year’s Easter weekend has been a bit of a wash-out (particularly this morning!), we hope that you’ve all found some time to unwind, maybe go for a relaxing walk and enjoy some good food with family and friends. 🙂

The recipe that we are sharing with you today is a delicious salad we created weeks ago…when the weather felt more ‘spring like’ and everyone was still optimistic about a sunny Easter! However, we think that you’ll be happy to hear that this salad requires minimal prep (and cooking), of which the majority could be organised the night before, particularly if you plan on having this salad for lunch. 

We love adding fruit to salad, not only is it a great way to add some fibre, vitamins and minerals into your diet, such as vitamin C, potassium and potentially folate, but it’s the perfect solution for satisfying your sweet tooth in the evening. We’ve tried adding oranges, pineapple, mango, apples and even pears, but never peaches. So as you can probably gather, we’ve never grilled peaches before either. So when thinking about some new, exciting and delicious salad possibilities, this idea came to mind. The experience was not life changing, but we definitely feel like we have been missing out! Delicate and juicy peaches become creamy and tender (almost dessert like). A sure fire way to transform your salad and enjoy one of the many plants nature has to offer. We threw in a few juicy blueberries and dried cranberries for another pop of colour, but the peaches (and dressing!) were definitely the stars of the show. The delicate and peppery rocket works beautifully with the sweet and slightly tangy/’aniseed-y’ tarragon dressing and the toasted walnuts provide a delicious crunch. The inspiration for the dressing came from a well-known chef, which we adapted with much love and care into a format we can use happily throughout the summer months to come. 

 

 

The result: a salad full of bold flavours, great textures and the privilege to feel smug; eating2health has never been so easy (or tasty)! With hearty and nutritious lentils, plump and grilled peaches, toasted and crunchy walnuts, wild and peppery rocket and a sweet and vibrant tarragon dressing… it’s just a sensory overload waiting to happen!

Happy cooking everyone! 😀

 

If you are looking for some additional salad inspiration, please make sure to check out some of our other ideas from our recipe index!

 

Fancy this recipe?! Just contact us us for an easy-print PDF! 🙂

Meatless Monday: Slow Cooker Sri Lankan Inspired Sweet Potato & Chickpea Curry

Healthy Recipes, Meatless Monday

Serves: 6
Prep: 40 mins (*Dependent upon skill and/or kitchen helpers!)
Cooking: 7-8hrs (*Over a low heat setting)
Tools: Small bowl, colander, chopping board, sharp knife, sieve, frying pan, measuring jug, slow cooker, non-stick pot.

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

The cold weather is setting in and decadent Christmas flavours are now packed away for another eleven months… this could only mean four simple things- the need for hearty, wholesome and quick foods that will ‘warm your cockles’ and taste buds!

Well, we have just the cure for that- here’s another tasty, ‘slow cooker curry’; those are actually starting to become our three favourite words! Perhaps that’s because slow cookers are magic devices; not only do they slowly cook our food in abundance, but they also help improve how we feel about even the most basic of meals!

What’s the best meal that you have prepared in yours?! 🙂

For those of you that may have tried some of our previous slow cooker curries or S.C meals, you’ll know just how tasty they are (well, you haven’t told us otherwise!). 😛 Curry prepared in a slow cooker (although not traditional, not even a little!) is by far one of the best methods to develop a huge depth of healthy and aromatic flavours- well, that’s our opinion anyways! 

This time our spicy/slow cooker urge unravelled with a packet of Sri Lankan spices that we still hadn’t gotten around to trying; ergo the birth of our curry! This one is pretty hearty, spicy (well, this is subjective) and of course packed full of tasty and healthful ingredients; its plant-based eating that is designed to help make this more than a ‘one day occasion’! 

The curry: sweet and creamy potatoes (that melt in your mouth), combined with hearty and robust chickpeas and an abundance of delicious flavours. All served over a bed of fluffy rice! We’ve filled you in on our spice mix below and hopefully you can all find something similar or just create your own (as spicy as you dare)! If you are not keen on sweet potato, try adapting it with cauliflower, butternut squash or aubergine; just remember to adapt the other flavours as you see fit. We have used some reduced fat coconut milk, but still be mindful as there is still a moderate quantity of fat per serving; ‘reduced fat’ foods are not free passes to eat more! 

Happy cooking everyone! 😀

 

Ingredients

NB: Use about 2 tins of chickpeas or 260g of a dried/cooked variety. Our Sri Lankan Spice Blend: Coriander Seeds, Whole, Fenugreek Seeds, Whole, Cumin Seeds White, Whole, Fennel Seeds, Whole, Cayenne Chillies, Ground, Cinnamon Bark, Whole, Cardamom Green, Whole Pods, Curry Leaves, Whole Clove Buds ‘Hand-Select’.

Need an easy-print recipe? Print here. 🙂

 

Directions

  • Peel and dice the garlic and shallots. Wash the chilli, remove the stem, deseed (if you prefer meals with less heat!) and then finely chop it. Wash, peel and then dice the ginger. Wash, remove the stem and core and then chop the bell pepper into ½ cm pieces.
  • Wash the lemongrass, trim off the ends, peel away tough/ dried-out outer layer (and discard), bash the woody exterior with a rolling pin to soften and then finely chop it. Tip: Bashing or firmly pressing the lemongrass will help release some of its aromatic oils. Wash the lime, grate the zest (do not juice it just yet like we have shown here, you’ll do this later on!).
  • Wash the sweet potatoes, peel and then chop into approx. 1″ pieces (we kept ours chunky!)

 

  • Heat a non-stick frying pan over a medium-low heat.
  • Spray it with some low-fat cooking oil. Add the garlic, shallot, chilli, ginger, bell pepper and lemongrass. Stir together. Gently fry for 2-3 mins or until softened.
  • Add the sweet potato. Spray a little more cooking oil. Stir together. Gently fry for 3 mins.
  • Add the lime zest, 1g fenugreek leaves and 6-8g Sri Lankan spice blend. Add a few grinds of black pepper. Stir together. Gently fry for 30 seconds or until fragrant. Remove from the heat.

 

In the meantime, prepare your stock according to the packet instructions.

 

  • Transfer the vegetable mixture into a slow cooker.
  • Add the chickpeas and coconut milk. Stir together.
  • Pour in the boiling hot stock. Stir together. Cover with a lid. Set to cook for 7-8 hrs over a low heat setting or over a high setting for 2-3.
  • Slightly defrost the spinach, chop it into smaller ‘chunks’. Add it to the slow cooker 30 mins before the end of cooking. Tip: If you’re using fresh leaves, roughly chop and then stir them through the curry once it has finished cooking. Let it stand (covered) for about 5 mins to allow the leaves to slightly wilt. 

 

Prepare the rice according to the packet instructions (if applicable).

Juice the lime. Stir the juice through the curry just before serving.

Spoon the rice into large serving bowls (If applicable). Ladle over the curry. Garnish with a wedge of lime, a small dollop of sweet & sour lime pickle or some fresh coriander leaves.

 

Enjoy!

 

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

Recipe updated: 19/02/16

Meatless Monday: Slow Cooker Seasonal Vegetable Soup W/ White Beans & Sausages

Healthy Recipes, Meatless Monday

Serves: 6
Prep: 40 mins (*Dependent upon skill and/or kitchen helpers!)
Cooking Time: 4-8 hrs (*Dependent on S.C. setting)

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C, carbohydrates, protein, fibre calcium, iron, magnesium, potassium, zinc and per serving* is low in added sugar, salt and saturated fats. (*Dependent upon the type and/or quantity of stock and/or vegan sausages used). 

Happy New year everyone! We would like to take a moment again to thank everyone that has supported us during the last fourteen months; you have truly made it a very productive and rewarding time indeed! It’s been a pleasure sharing, interacting and seeing our posts receive visits from over 80 countries! Thanks everyone, we really appreciate the support and hope that we have helped make your culinary journey and healthy lifestyle easier, tastier and well informed! 🙂

Today we would like to share another great (mostly!) seasonal recipe that’s plant-based and easy to execute! A tasty and seasonal stew that will not only warm your heart and soul, but will help to kick off the year on a fantastic note! #5Aday

It’s a delicious soup that has a lovely natural sweetness from the carrot, swede and fennel and is wholly satisfying! We have suggested the use of plant-based ‘sausages’, but these are completely optional. The soup is tasty and satisfying without them, but those embarking on Veganuary might be keen to sample some processed/ plant-based goodies to help ease their transition. It’s important to note that these types of faux meats are not the gold standard to plant-based eating and/or healthy eating in general; a lot of these products can contain a lot of oil and/or high levels of salt. However, they can be quite tasty and useful in moderation, but we would always recommend trying to make these plant-based goodies yourself.

Here’s to a healthy and happy 2016 and happy cooking everyone! 😀

Quick Foodie Facts:

  • Per serving this soup contains about 5 servings of vegetables towards your 5-A-Day! Now that is truly #eating2health!
  • Butter beans are a great source of nutrients including: Vitamins A, B1, B3, B6, protein, fibre, calcium, iron, magnesium, potassium, zinc (just to name a few!), are naturally low in fat and count towards your 5-A-Day!

 

Tip: If preferred, use a mixture of  ½ volume water, ½ volume stock with some additional fresh or dried herbs instead of using loads of stock!

 

Ingredients

+++++++++12g           Garlic Clove (2 fat ones!)
+++++++++140g        Brown Onion
+++++++++200g       Yellow Bell Pepper
+++++++++400g       Fennel Bulb
+++++++++360g       Carrot
+++++++++1kg           Swede
+++++++++10g          Fresh Rosemary
+++++++++440g       Cooked Butter Beans (approx. 2 tins or 220g dried/cooked variety)
+++++++++1 tbsp      Rapeseed Oil
+++++++++                Salt & Ground Black pepper
+++++++++187ml      White Wine
+++++++++1               Bay Leaf
+++++++++1.4L          Vegetable Stock (low-salt/GF if required)
+++++++++240g       Frozen Green beans, defrosted
+++++++++6-9          Vegan Sausages (*optional)

Need an easy-print recipe? Print here. 🙂

 

 

Directions

Peel and finely chop the garlic and onion. Wash, remove the stem and core and then finely chop the bell pepper. Wash the fennel, trim the ends, slice it (horizontally) into two halves and then finely chop. Wash, peel, trim the bottom and then chop the swede into cubes. Drain and wash the beans (if applicable). Wash the rosemary, remove the leaves from its stem and then finely chop them. Tip: Check out a previous recipe for some help on preparing your fennel. 

 

 

Wash, peel, trim the ends and then quarter the carrot(s).

 

 

  • Heat 1 tbsp of rapeseed oil in a large, non-stick a frying pan or pot. Tip: Looking for a lower-fat option? Swap the oil for some low-fat cooking oil instead.
  • Add the garlic and onion. Gently fry for 1-2 mins or until softened.
  • Add the bell pepper, fennel and carrot. Stir together. Gently fry for 3-4 mins or until slightly softened.
  • Add the swede.
  • Cover with a lid and gently fry/steam-fry for a final 3-4 mins. Season it with some salt and black pepper to taste. Remove from the heat.
  • Transfer the vegetable mixture into a slow cooker.

 

Add the rosemary, butter beans, wine, bay leaf and stock (and/or water). Stir together. Season it with some black pepper to taste. Cover with a lid. Cook on a low heat setting for 7-8 hrs or on a high setting for 3-4 hrs instead.

 

In the meantime…

Snap the beans into halves and defrost them. Add them to the slow cooker during the last 30mins of cooking. Alternatively, steam and then add them to the slow cooker just before serving.

 

Cook the sausages according to the packet instructions. Allow them to cool and ‘set’. Add them into your soup just before serving (if applicable). Tip: Due to the ingredients in these types of sausages, they will quickly dissolve into your soup’s broth if you add them whilst the soup is still cooking!

 

Ladle the soup into large serving bowls. Add the cooked sausages (if desired); serve with bread if preferred (a friendly warning: this soup is super filling without!). Garnish with some fresh rosemary, parsley or chives if preferred.

 

Enjoy!

 

 

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

Vegan Bread Stuffing

Healthy Recipes

Serves: 6-8
Prep: 20-30 mins (Dependent upon skill and/or the number of kitchen helpers!)
Cooking: 40 mins
Type: Side Dish
Tools: Pot, mixing bowl, a large baking tray/tin or casserole dish, aluminium foil

Notes:

We hope that all of your festive planning is finally coming together? If you’re still deciding on some simple, tasty or perhaps traditional Christmas side dishes, check out or Vegan Bread Stuffing! It’s a ‘healthier’ holiday ‘comfort food’- one that is modernised, easy, cheap, simple and that everyone can enjoy!

My original recipe came from my mother; I had no idea how ‘old fashioned’ and/or popular this recipe was until I did a cursory search! I took the original and made a few tweaks including: adding more vegetables and herbs, making sure it was completely plant-based and of course using less oil/fats! 

Typically this stuffing would end up stuffed inside a turkey, but not in this case! It’s a deliciously seasoned and toasted mixture of bread and veggies that goes great with a tofu loaf, mushroom gravy and roasted Brussels sprouts!  😛

If you are after a GF version, swap standard bread for some GF bread or bread rolls instead. Just bear in mind that as GF bread tends to be smaller, you might need to use a bit more of it and/or a little less stock or water in the preparation and baking stages.

If preferred (or if you have them to hand), use all fresh herbs instead! Also, we think that the addition of apple and/or toasted walnuts (or pecans) would also go down a treat! 

Happy cooking everyone! 🙂

 

Ingredients

++++++++++12                Slices Stale Bread
++++++++++1                  Garlic Clove (a fat one!)
++++++++++1                  Brown Onion (or 2 banana shallots)
++++++++++2                 Bell Peppers (Red & Yellow)
++++++++++5                 Sticks Celery
++++++++++3                 Medium Carrots
++++++++++1                  Sprig Fresh Rosemary
++++++++++5-6 tbsp    Rapeseed Oil
++++++++++                   Salt & Ground Black Pepper
++++++++++10 tbsp       Vegetable stock (low-salt) or Cold Water (approx. 3/4 cup)
++++++++++2g                Dried Sage
++++++++++2g                Dried Thyme
++++++++++¼ tsp          Asafoetida (or onion powder)
++++++++++5g               Fresh Flat Leaf Parsley (*optional)

Need an easy-print recipe? Print here. 🙂

 

Directions

1. Chop the bread into 1″ cubes (or smaller if preferred) and set aside. Tip: If your bread isn’t quite stale enough, toast it in a toaster on the lowest heat setting for about one minute.

2. Peel and dice the garlic. Peel and finely chop the onion. Wash, remove the stem and core and then finely chop the bell peppers. Wash, trim the ends and then finely chop the celery. Wash, peel, trim the ends and finely chop the carrot. Wash the rosemary, remove the leaves from its stem and roughly chop them.

3. Preheat the oven to 180ºC/350ºF. Get out a large baking tray, tin or casserole dish; line with foil or parchment paper (if necessary). NB: We used a casserole dish!

4. Heat 1 tbsp of oil (or spray some low-fat cooking oil instead) in a large, non-stick pot over a medium-low heat. Add the garlic and onion. Gently fry for 1-2 mins or until softened. Add the bell pepper, celery and carrot. Gently fry for a further 3-4 mins of until just softened. Remove from the heat. Season it with a little salt and a few grinds of black pepper to taste. Tip: If preferred, you could ‘steam-fry’ the vegetables instead at this stage!

5. If you are using vegetable stock, prepare it now.

6. Place the bread into a large mixing bowl. Sprinkle over 2g dried sage, 2g dried thyme and ¼ tsp of asafoetida (or onion powder). Season it with ¼ tsp salt and a few grinds of black pepper. Toss together (with your hands or salad tongs) to thoroughly coat. Pour over 7 tbsp of the stock (or water). Tip: If you are not using stock, make sure to season it with a little more salt and pepper instead and if you are using fresh herbs, the more the merrier!

7. Add the fried vegetable mixture into the mixing bowl. Drizzle over 3-4 tbsp of rapeseed oil. Toss to thoroughly coat and combine.

8. Transfer evenly into your baking tray, tin or casserole dish. Sprinkle over the rosemary. Cover with a sheet of aluminium foil. Place into the oven and bake for 25 mins.

9. Remove from the oven and discard the foil. Drizzle over the remaining stock (3 tbsp) and add an additional 1-2 tsp of oil (if preferred). Toss and coat. Place back into the oven. Bake the stuffing for an additional 15 mins or until the top is lightly browned and crispy. Remove. Garnish with some freshly chopped parsley leaves (if desired).

10. Enjoy!

 

 

 

Refrigerate any leftovers in an air-tight and resealable container. Reheat and consume within 3 days. NB: Best reheated under a grill or on a low heat setting in the oven; microwaving it will make the bread soggy!

Recipe updated: 19/02/16

Roasted Brussels Sprouts Medley [Vegan & Gluten Free]

Healthy Recipes

Serves: 4
Prep: 10-15 mins
Cooking Time: 30 mins
Type: Side Dish
Tools: Sharp knife, chopping board, baking tray, colander, cheese grater

Notes:

Are you a Brussels sprouts lover or hater?!

For us, Christmas just wouldn’t feel the same without them! So if you’re looking to give them another try or are just in need of a different (and easy!) recipe this year, than look no further! Get your knives and forks ready for some roasted Brussels sprouts with a twist!

We took a lovely bunch of festive flavours and ingredients to produce a seriously tasty and wholesome mix of roasted veggies! Yes, delicious British sprouts, which, let’s be honest, always taste sensational when slow roasted with a little oil and seasoning anyways, become part of an infusion of great flavours in this vegetable medley; apples, chestnuts, shallots and stem ginger- the foundations of this delicious dish! 

The result is beautifully roasted veggies with flavours that work in perfect harmony; a caramelised and creamy vegetable medley that could easily convert anyone into a sprout lover!

We loved it; a great combination of flavours, textures and overall satisfaction! The only modifications we’ll make during the festive season is to add a little more ginger- not because we didn’t include enough the first time around, but simply because we cannot get enough of it! 

So if you need a tasty side dish, than we’d suggest you give our Brussels sprouts a try! Impress your family and non-vegan friends; let face it, who really needs a ‘festive bird’ on the table when even your side dishes are this tasty?!  #veganchristmasrecipes  

 

Happy cooking everyone! 🙂

 

Ingredients

+++++++++++++++++500-600g   Brussels Sprouts
+++++++++++++++++400-500g   Braeburn (or cooking) Apples
+++++++++++++++++320g             Banana Shallots
+++++++++++++++++1                    Garlic Clove
+++++++++++++++++1                    Clementine (juice and zest)
+++++++++++++++++50g               Stem Ginger (in syrup)
+++++++++++++++++2-3 tbsp       Rapeseed Oil
+++++++++++++++++2 tsp             Ginger syrup
+++++++++++++++++                      Salt & Ground Black Pepper
+++++++++++++++++60g               Walnuts (*optional)
+++++++++++++++++200g             Roasted Chestnuts, peeled
+++++++++++++++++                      Flat Leaf Parsley (*optional)

Need an easy-print recipe? Print here. 🙂

 

Directions

1. Preheat the oven to 200ºF/400ºF. Get out a large baking tray (or roasting tin).

2. Soak and wash the sprouts. If preferred, remove any soiled outer leaves.

3. Wash, remove the core and then chop the apples into wedges.

4. Peel and roughly chop the shallots into ‘chunky’ pieces.

5. Peel and finely dice the garlic.

6. Wash the clementine, grate some zest and then juice it.

7. Remove some ginger from its syrup and finely chop it. NB: We used two small pieces.

8. Place the sprouts, apple, shallot and garlic onto the baking tray. Drizzle over the oil. Toss to coat.

9. Pour over the juice and 2 tsp ginger syrup (from the bottle of ginger). Sprinkle over a little zest (if preferred). Season it with a little salt and a few grind of black pepper to taste. Place it into the oven and roast for 30 mins, tossing the mixture at least once. Remove.

10. In the meantime, toast some walnuts in a dry frying pan (until lightly golden) and then roughly chop them (if applicable). Roughly chop the roasted (and peeled) chestnuts. Wash the parsley, remove its leaves from the stems and roughly chop them (if using).

11. Before serving, garnish with the walnuts, parsley, zest (if using) and the chestnuts. Tip: If you have any spare ‘orange zest’, or dried cranberries, sprinkle them over (just before serving) to provide an extra pop of colour and festive finish! 

 

 

 

 

Enjoy!

 

Refrigerate any leftovers in an air-tight and resealable container; reheat (if preferred) and consume within 3 days.

Mushroom Gravy (Vegan & Gluten Free]

Healthy Recipes

Serves: 2 or 4 (small servings)
Yields: 600ml
Prep: 35 mins
Cooking: ≤5 mins

Notes:

This delicious mushroom-based gravy comes from the Eat2Health kitchen just in time for Christmas, but it’s perfect for any holiday or meal that requires gravy! It’s plant-based, gluten free, takes minimum effort to prepare (yep, super easy folks!) and provides maximum taste satisfaction! 

The delicate porcini mushrooms give a lovely meaty texture, whilst the potato starch helps to make it velvety smooth! The combination of the mushroom stock, rosemary, garlic and soya sauce all goes towards producing a gravy that has many deep, savoury and wholesome flavours! It’s perfect for drowning your potatoes, or covering some delicious legume or pulse-based sausages, burgers, meatballs or ‘loaves’!

We found the ‘thickness’ of the gravy to be just right; even after spending a night in the refrigerator it was not too gelatinous! However, if you prefer a thinner gravy, just add a little less starch. Also, if you feel it is too thick the next day, just add a splash of water and then reheat; make sure to reheat this gravy in a non-stick pot over a low heat (or in a microwave for minimal time) until hot- but do not allow it to boil! 

For cooking ease, prepare this a day in advance! The flavours will be just as delicious (if not more so) the next day!

Happy cooking everyone and stayed tuned for more tasty, festive recipes! 😀

 

 

Ingredients

++++++++++++++++++++600ml    Cold Water
++++++++++++++++++++2 Sprigs  Fresh Rosemary (4g)
++++++++++++++++++++1               Vegetable Stock Pot or Vegetable Stock Powder
++++++++++++++++++++1 tbsp      Soya Sauce (low-salt or use Tamari for GF)
++++++++++++++++++++                Ground Black Pepper
++++++++++++++++++++20g         Dried Porcini Mushrooms
++++++++++++++++++++5g            Garlic Clove (1 fat one!)
++++++++++++++++++++3 tbsp     Potato Starch
++++++++++++++++++++1 Tbsp     Rapeseed Oil

 

Need an easy-print recipe? Print here. 🙂

 

Directions

1. Boil 600ml water in a kettle.

2. Meanwhile, wash the rosemary, remove the leaves and then roughly chop them.

3. Place the rosemary, stock pot (or powder), soya (or tamari) sauce and freshly boiled water into a measuring jug. Add a few grinds of ground black pepper. Whisk to dissolve the stock. Add the mushrooms. Stir to combine. Allow the mixture to sit 30 mins so the mushrooms can rehydrate, the flavours meld and the rosemary can soften.

 

 

4. In the meantime, peel and finely dice the garlic. Place the starch into a small bowl (or dish) with equal parts cold water. Whisk with a fork to dissolve. Tip: You have just created a ‘slurry’!

 

5. Once the mushrooms have rehydrated, remove them with a slotted spoon, and transfer into a separate dish. Gently cut up the larger pieces with some kitchen scissors.

 

 

 

6. Re-whisk the ‘slurry’. Whilst stirring the broth, pour the slurry into the measuring jug. Whisk until combined.

 

As much as I like to multi-task, I cannot whisk whilst taking a photo! 😛

 

 

7. Heat 1 tbsp of oil in a non-stick pot over a medium low heat. When hot, add the garlic and mushrooms. Gently fry the mixture for about 1 min. Pour in the broth whilst continuously whisking. Keep whisking until the gravy has thickened. Remove from the heat. Taste and season it as necessary. Tip: The gravy will not take long to thicken (only about a minute); at the end the gravy will have a gorgeous sheen! 🙂

 

 

 

8. Serve warm. Ladle over your roasted vegetables, mashed potato and many other plant-based goodies you intend to have during this festive period, and all of the delicious meals you have lined up in the New Year ahead!

 

 

Enjoy!

 

Refrigerate any leftover gravy in an airtight and resealable container; reheat and consume within 2-3 days. Alternatively pour the (cooled) gravy into an air-tight and releasable container or freezer baggie; defrost, reheat and consume within 2 months

 

One Year Blogging: A Year in Review

Other

Happy ‘Blogiversary’ to us ! 

Unfortunately there is no celebratory cake, but that’s only because we are still working thorough Alex’s birthday cake from last week!  Yum! 😀

A delicious, homemade, raw, vegan cake… still defrosting at this stage!

 

It was one year ago today that we created our first post and now one-hundred and fifty posts later we decided to look back at that first one; an article discussing diet and exercise! It’s hard looking back at any of our first posts without being critical, but we should all embrace our previous experiences, learn from it and move on.

Initially publishing content seemed impossible; from battling with a one week, self-led crash course in WordPress (WP), inclusive of plenty of hair pulling and profanities(!), to the thought of having a published voice was, in all honesty (at least at the time), a little bit daunting!

We think that those that persevere and battle through all of WP’s ‘techy wizardry’, social media platforms and who generally take a leap of faith will agree that it is an amazing roller coaster ride, one that you cannot completely prepare yourself for!

Blogging doesn’t really come with a manual or person spec, although there are plenty of websites and eBooks to help with promotion and IT troubleshooting, it just comes with a learning curve. A right of passage which involves learning how to use HTML, SEO, analytics, correct tags and formatting, in addition to learning how to proof read like your life depends on it, the reality of how long it actually takes to create quality content and even knowing what direction you’re going with it. You will also (and most importantly) develop the ability not to sweat the small stuff, especially when it does not go to plan.

Anyone that starts blogging will start out with an idea or a ‘plan’, but what has materialised one, four or even twelve months on? Even the best intentions can change, but it doesn’t mean that we should give up on our goals. Our blog is our own. Our own creative outlet that we have decided to share with the world! We will all have different expectations and measurements for success, but the key is passion, hard work and commitment. Keep hold of why you started blogging in the first place. You cannot compare your progress to others, expect to have overnight success or even assume that your last three months of Google Analytics will be indicative of your next six. We’re pretty sure that we’ve read somewhere that about half of all new blogs give up after nine months; anyone belonging to this crazy ‘blogosphere’ could easily emphasise with this.

It you are new to blogging, please don’t give up! Inspiration and motivation comes and goes with the reality that blogging is hard work, but it’s also very rewarding! It can almost end up being a full-time job, but unless your blog is your business, you need to be realistic about it. Like all the other components in your life, it’s just one more to learn how to juggle and to find balance with. Our lives will inevitability encroach upon our blogging goals, but it might also help to inspire new ideas…which is fantastic because blogs continuously need new, genuine and interesting content.

We’ve really enjoyed blogging; from meeting new people, reading your guys fantastic posts, discovering new islands in the Pacific Ocean and having a lot of self-discovery, reflection and personal growth along the way. One bonus about providing food posts is that we can finally put all of our recipes in one place… instead of countless pieces of paper and notebooks! Yes, a virtual notebook that can also be used to highlight what we actually eat when we say to people that we consume ‘plant-based foods’ and of course the response is “so what do you eat?!” 😛

As you guys will know, Eat2Health encompasses ways on making sure you can make healthy and informed decisions regarding your health, as we all deserve to be healthy, happy and in control of our life. We’d like to thank everyone that has supported, inspired and joined us over the last year. We really love hearing about the things that you have enjoyed or how we might of helped you in some way; it’s priceless. There are no words to describe what you mean to us but we would like to reciprocate by saying that our door is always open. We always appreciate feedback and if there is a topic you would like to know more about (even about blogging) then please do not hesitate in dropping us a line!

We’d also like to mention that it’s been really interesting to see the search terms and the literature that has taken the most interest and maybe even resonated with you. Based on your views, here are Eat2Health’s all-time top five recipes and articles over the last year:

 

All-Time Top 5 Recipes

 

All-Time Top 5 Articles

 

So again,thanks so much for joining us for year one!  What would you like to see more of during year two? Please share your ideas below. We’ve got a few possible ideas in the pipeline and are definitely looking forward to another great year ahead! 😀

Happy blogging everyone and let’s always remember that when we put our minds to it, we are all capable of great things! ❤

 

1 Year Anniversary Achievement

 

Feature Image: Pink-birthday-cupcake By: ladybug-julie_Flickr

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!

Broad Bean, Roasted Bell Pepper & Spinach Sandwich [Vegan & Gluten Free]

Healthy Recipes

Serves: 1
Prep & Assembly: ≤8 mins
Type: Main Meal

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

It’s Friday- so let’s make this post quick and tasty! 🙂

This is a great vegan sandwich (that admittedly we made ages ago) that is perfect for those lunch time slumps! We’re not just talking about fuelling you with postprandial energy (because this sandwich has loads of sustainable energy!), but for when you are bored with your regular lunchtime menu. #stuckinarut #samelunchforamonth !!

Planning is important to help create a well-balanced and healthy lifestyle (particularly one that you won’t loathe and that will continually develop your palate and cooking skills!)…

…but if you follow a plant-based lifestyle, this typically means that you will have to plan ahead (unless you don’t budget!?!) and really tap into your creative and adventurous side, so that your meals avoid becoming repetitive, boring and/or potentially unhealthy or just not nutritionally balanced! 

If you’re like us, lunchtime is the most difficult meal to meal plan, not only due to schedules but general indecisiveness! We can be creatures of habit when it comes to our main meals, but sometimes we really don’t know what we’ll fancy for lunch until the day; all the more reason to meal plan some decent eats! 

This sandwich can be prepped in advance and prepared on the day (or the night before). It contains our lovely and zesty broad bean and spinach dip (that also makes an awesome sandwich filling!). Add some beautifully roasted red bell peppers and delicate baby spinach; all layered between a couple slices of toasted multi-grain bread (delicious!).👌 Wash it down with a glass of unsweetened almond or soya milk and you’re good to get on with the rest of your day! #thatfridayfeeling

Check out some of our other sandwichessaladssoups or our vegan bites for some further hearty and healthful lunchtime inspiration!

Quick fact:

  • Per serving, this sandwich provides you with approx. 2.5 servings of fruits/veggies towards your 5-A-Day!

Have a great weekend everyone! 🙂

 

Ingredients

1           Roasted Red Bell Peppers, cut into strips
3T.       Broad Bean & Spinach Dip
1           Handful of Baby Spinach, washed & dried
2          Slices of Multi-Grain Bread, toasted (GF if required)

 

Directions (In Seven Simple Steps!)

  1. Chop the roasted bell pepper into strips (if you haven’t already done so).

       2. Wash and dry the spinach. Remove and discard any large stems.

       3. Place the bread into a toaster and heat until lightly brown and crispy.

  4. Spoon 2 tbsp of broad bean dip onto one slice of the bread. Spread evenly.

 

5. Layer the spinach over the spread.

 

6. Layer the strips of roasted bell pepper over the spinach. Spoon 1 tbsp of bean spread onto the other slice of bread, spreading evenly.

 

7. Place the slice of bread (with just the bean spread) over the roasted bell pepper. Slice into halves and serve.

 

 

Enjoy!

 

Baked Mini Tofu, Quinoa & Veggie Frittatas (& Parsnip Chips!)

Healthy Recipes

Serves: 4-6
Yields: 12 Mini Frittatas
Prep: 30-35 mins
Cooking: 25-30 mins (*in a fan-assisted oven)
Type: Main Meal, Snack
Tools: Sieve, small pot + lid, chopping board, sharp knife, veggie peeler, baking tray, parchment paper, frying pan, frying spatula, silicone spatula, food processor, muffin tin, cooling rack

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

This is a recipe we developed earlier this year… but we’re glad to finally have the chance to share it with everyone!  🙂

Who says you need eggs to make a frittata or even an omelette?! Not in the Eat2Health kitchen! If you’ve got tofu, some shredded veggies, DF milk and grains, then you have the starting point to any great vegan frittata. Adapt the seasonings, vegetables and/or grains to suit your own needs and taste. You really can’t go wrong and you’re certainly in for a treat (these are delicious!).

Our plant-based mini frittatas are great for those on the go (breakfast in one hand and an energetic six year old in the other!) or those in need of one last, light and late summer meal. We recommend that if you’ve gone an hour to spare, double the batch and freeze them; enjoy for breakfast, lunch, dinner or a quick snack! 

We enjoyed our wish some tasty parsnip chips, salad and some of our delicious broad bean and spinach dip!  How will you enjoy yours?! 

Quick Foodie Fact (and woo-hoo moment)!):
*Based on 12 frittatas, each frittata contains about 1.5 servings of veggies towards your 5-A-Day!

Here’s to a great weekend everyone (just forget about the forecasted rain)! 😀 ❤

 

DF milk not shown here.

 

Ingredients
75g        Dried quinoa
170g      Sweet potato
1 Tin      Black beans*
+++++    (*240g;130g dried/cooked)
60g       Chestnut mushrooms (about 3)
100g     Red onion
100g     Green bell pepper
20g       Red Chilli
180g      Salad Tomato
1             Spring Onion (15g)
10g        Fresh coriander leaf
2g          Fresh flat leaf parsley
80g       Carrot
320g     Parsnips
+++++++Low-fat cooking oil spray
40g       Multi-grain bread (or GF bread)
12g         Tahini paste
1             Block silken tofu (349g)
125ml    Soya Milk (unsweet/fortified)
10g        Dijon mustard
1g           Sweet paprika
1g           Ground turmeric
2g          Onion powder
1g           Garlic powder (unsalted)
++++++  Salt & ground black pepper

Need an easy-print recipe? Print here. 🙂

 

Directions

1. Place the quinoa into a sieve. Rinse it under some cold running water for about 30sec to 1 minute (this will help wash away some of its bitter coating). Cook the quinoa according to the packet instructions.

2. Meanwhile, wash and cook the sweet potato. NB: Boil, steam or microwave it- the choice is yours (we quickly microwaved ours in some kitchen paper)!  Wash, peel and chop the potato into small chunks before boiling or steaming; boil for about 10 mins or until tender or steam for about 7 mins instead. Drain in a colander. Allow to cool.

3. Drain and rinse the black beans. Wash and slice two of the mushrooms; dice the third mushroom. Peel and finely chop the red onion. Wash, remove the stem and core and then chop the bell pepper into ½ cm pieces. Wash, remove the stem, deseed (if you prefer things less heated!) and then finely chop the chilli.

4. Wash and dice the tomato; place it into a sieve over a bowl and allow it to drain. Wash, trim the ends and finely slice the spring onion. Wash and remove the coriander and parsley leaves from their stems and roughly chop them. Wash, peel and finely grate the carrot (use a cheese grater!). NB: If you microwaved your potato, remove the skin and finely chop it into small cubes.

5. Make the parsnip chips. Wash, peel, trim the ends and then chop the parsnip into thin strips. Place them into a small dish and coat with your favourite herbs and/or spices and a low-fat cooking oil or olive oil. Season to taste with some salt and pepper. Tip: We seasoned ours to taste with some mild paprika, thyme, salt and ground black pepper. Toss to thoroughly coat. Line a baking tray with some parchment paper. Place the chips onto the tray in a single layer (you’ll be cooking these a bit later on!)

6. Heat a non-stick frying pan over a medium-low heat. Spray some low-fat cooking oil. When hot, add the red onion, bell pepper, chilli and diced mushroom. Gently fry for 3-4 mins or until softened. Add the tomato and fry for a further 1-2 mins or until softened. Stirring occasionally. Remove from the heat.

7. Create some bread crumbs (unless you are using a store bought variety!). Heat your bread in a toaster (or under a heated grill) until quite crispy. Break it up into a food processor. Pulse into crumbs. Transfer into a large mixing bowl. Tip: Alternatively, place the toasted bread into a resealable kitchen bag; crush and press it into bread crumbs using a rolling pin or heavy tin…or crush it into crumbs in a large mixing bowl!

8. Preheat the oven to 190°F/375°C. Place the cooked sweet potato, black beans, fried vegetable mixture, spring onion, coriander, parsley, carrot, 12g tahini and cooked quinoa into the bowl of breadcrumbs. Mix until combined.

9. Open the tofu and drain off any water. Place it into the food processor. Pulse until it’s smooth and creamy. Tip: If you don’t have a food processor, place it into a large mixing bowl. Mash and whisk until it’s as fine and smooth as you can make it! Add 125ml milk, 10g mustard, 1g sweet paprika, 1g ground turmeric, 2g garlic powder and 1g onion powder. Blend to combine. Pour the tofu mixture into the mixing bowl. Stir until thoroughly combined. Taste and season the mixture as necessary.

10. Spray a standard muffin tin with some low-fat cooking spray or line each casing with a silicone muffin liner (paper linings are not recommended!). Tip: Rub the spray to coat all sides of the casings. Spoon the frittata mixture evenly between each casing. Top each mini frittata with a slice of mushroom.

11. Place the baking tray (with the chips) onto the top oven shelf and the mini frittatas onto the middle oven shelf. Bake the chips for 25 mins, turning once. Bake the frittatas for 25-30 mins or until slightly firm and golden brown (we baked ours for 25 mins). Remove. Tip: Leave the frittatas for 5-10 mins before serving (if you can wait that long!) as they keep firming up once they leave the oven. Also, use a palate knife or a butter knife to help loosen and remove them from the tin.

12. Make a quick and simple garden or green salad! Serve the mini frittatas with the salad and parsnip chips.

Enjoy!

Tip: Store any leftovers in a resealable and air tight container; best consumed within 3-5 days. Alternatively store and freeze; defrost, reheat and consume within 1-2 months

 

Steps: 1-5

Steps: 6-9

Steps: 10 & 11

Our Broad bead and spinach dip is making a sneaky appearance again! Yum!

 

Recipe and format updated: 25/02/16

Cacao, Avocado & Nut Butter Pudding w/ a ‘Caramel’ Topping (and some ‘Free Sugars’ Talk!)

Healthy Recipes

Pudding Serves: 4
Prep: 30 mins
Chilling Time: 20-180 mins (*Depending on how cold you like your pudding!)
‘Caramel’ Serves: a minimum of 12 (2 tsp/serving based on 12 servings)
Type: Dessert
Tools: Chopping board, sharp knife, small pot, food processor, silicone spatula, resealable container(s) and/or serving dishes

Notes: This recipe contains: B-Vitamins, Vitamins E, carbohydrates, protein, calcium, iron, potassium, magnesium, zinc, is low in salt and (per serving) has a moderate amount of sugars and fats!

There is something nostalgic about eating pudding…or maybe not?! I did grow up in North America after all, so it does explain some (but not all!) of my food choices. #recoveringpeanutbutteraddict  #exkoolaidkid  #cheddarisntreallyorange #whatdidijusteat !!!

We made this recipe last week because sometimes we all just crave something ‘sweet’, but it’s just about being responsible. Moderation and fibre are key, but so is informing yourself regarding food labels, portion sizes, healthy foods and enabling yourself to follow a healthy lifestyle (more days than none)… such as avoiding excessive amounts of ‘free sugars’* and kick starting a realistic exercise regime. Click here for some other ideas and healthy eating advice.

Luckily I kicked the ‘what’s for dessert’ phase a while ago! In about a week’s time I will have resided in the UK for sixteen years; mostly spent in London.This cultural journey has contributed to my ever-changing palate/sweet tooth, as did being exposed to various ailments, experimenting with loads of foods and recipes and of course pursuing a degree in human nutrition.

Anyways, switching this conversation back to the recipe….

This pudding goes down all too well, so I’m really glad that we only made a small portion! Unlike ‘old school instant puddings’, there is no ‘chill/setting’ time; you can eat this pudding faster than you can say “asafoetida”! Personally we prefer this type of dessert cold; we refrigerated ours for three hours before serving, but you could also try popping it in the fridge or freezer for 30 mins instead.

The elements are fab! The avocado and peanut butter give this pudding a great texture (without having to add dairy products, emulsifiers, gelling agents or oils) and more importantly for me- integrity. The problem with some plant-based desserts is that the texture is questionable and they can fall apart all too easily… which is why some recipes love using coconut oil or vegetable-based shortenings (were not a big fan of either).  

The ‘caramel’ topping makes eight heaped tablespoons, so you have plenty for the foreseeable future (next time we won’t be making so much)! Just stir a little into your pudding once its cooled or just before serving- it’s delicious and very rich! We added one heaped teaspoon/each into our desserts. It’s currently in our fridge and I am hoping it keeps for 2-3 wks (minimum) but we’ll let you know how we get on! Oh, if you want a thinner consistency, add add more water when you purée the dates. 

We hope that you enjoy this gem as much as we did (in moderation of course)!  

 

Ingredients

NB: Try using your favourite unsweetened DF milk if preferred.

+++++++++++++++++++++++++

Nutritional Info

C’mon, were not going to give you a dessert recipe like this without a disclaimer- it’s all about helping you to make informed choices about your health!!

NB: 3.8g of ‘free sugars’*/serving.

NB: 0.2g of ‘free sugars’*/serving.

 

*Free Sugars:
A few months ago The Scientific Advisory Committee on Nutrition (SACN) released a report in the UK on Carbohydrates where they gave new recommendations in line with WHO that ‘free sugar’ intake should account for no more than 5% of daily energy intake.

 

The SACN official definition of ‘free sugars’ stated that:

‘Free sugars’ comprises all monosaccharides* and disaccharides* added to foods by the manufacturer, cook or consumer, plus sugars naturally present in honey, syrups and unsweetened fruit juices. Under this definition lactose (the sugar in milk) when naturally present in milk and milk products and the sugars contained within the cellular structure of foods (particularly fruits and vegetables) are excluded.

*Monosaccharides are single sugar units (glucose and fructose) and disaccharides are two single units joined together ( sucrose).

 

…But we’re sure most of you’re wondering what does 5 % of ‘free sugars’ actually mean?

 

…So how does your ‘free sugar’ intake currently weigh up?? 

 

If you have a sweet tooth and/or eat a lot of processed or packaged foods (e.g. fruit drinks, soups and cereals), it can quickly add up!

‘Free sugars’ can be added into our foods by manufacturers and unfortunately at the moment, the UK’s food labels do not account for ‘free sugars’ (just total sugars), making it hard for anyone to distinguish between the ‘natural occurring sugars’ from those that have been added.

Free sugars include but are not limited to: unsweetened fruit juice, coconut or table sugars, hydrolysed starch, molasses or treacle, honey, or any sort of syrup that contains sugar in its food label, e.g. agave syrup/nectar, corn syrup, rice malt syrup, natural date syrup, maple syrup etc. Sugars naturally occurring in fruit, vegetables, grains, cereals or dairy products (lactose!) do not count.

 

…Until things change some things you could try include:
  • Familiarising yourself with the ‘names of sugar’ and limiting them on a daily basis, e.g. sucrose, maltose, glucose syrup etc. 

***Check out one of our previous sugar posts for info on names of ‘sugars’ found in everyday foods.

  • Looking at food labels more frequently. Remember that ingredients are listed in order of quantity, e.g. having sugar listed as the first, second or third ingredient in a list of ten ingredients shows that it will make a bigger proportion of the food item in question.
  • Comparing similar food products for sugar info. Your favourite brand might not all of the information you are looking for, but a similar product might give a full nutritional breakdown; you can use this for an educated guess.
  • Cooking from scratch. Homemade meals always taste better and this will allow yourself to have full control over what goes into them; no one really wants or needs 10g of sugar and 2.7g of salt /serving in their pasta sauce!
  • Swapping sugary drinks (including juices) for plain water, particularly if you drink a lot of them. NB: Some tins of soda can contain at much as 52 grams of sugar!
  • Opt for whole fruits instead of fruit juices/smoothies; that way our bodies benefit from its fibre and the fruit sugars are absorbed more slowly into our bodies.

That’s enough talking for now… on with the recipe!

NB: The pudding might be a little ‘tart’ at first, but once you add the caramel its absolutely perfect!  Also, try using a vanilla paste (or a pure vanilla extract) if you have access to it because it really amps up the flavour in the ‘caramel’!

 

Directions

1. Destone the dates. Place them into a small pot with 200ml of cold water. Cover with a lid. Bring to a boil and then remove from the heat. Allow them to soak for 20 mins.

2. In the meantime, chop the avocado into two halves; peel and destone. Place 12g cacao powder, the avocado, 50g peanut butter, 16g agave syrup,1.5 tsp of vanilla paste and 170ml almond milk into a food processor. Pulse until smooth, creamy and thoroughly combined. Tip: Use a spatula to scrape the pudding off the sides of the food processor back into the base as you go.

3. Transfer the mixture into a resealable and air tight container (or some ramekins/small serving dishes) and refrigerate it in the coldest part of your fridge for about 3 hrs or until you’re ready to partake in an ultimate dairy free chocolate experience!

4. Meanwhile, add a pinch of cinnamon and sea salt and 1/4 tsp vanilla paste into the pot with the date mixture. Blend with a stick blender until smooth and creamy. If you do not have a stick blender, quickly wash your food processor and transfer the date mixture into it. Add the cinnamon, sea salt and vanilla paste. Blend until smooth; adding extra water if a thinner consistency is preferred. Transfer the ‘caramel’ into a clean, air tight and resealable container. Keep refrigerated until you serve the pudding.

5. Serve the pudding in a small dish. Add and stir through a little of the ‘caramel’. Top with some fresh/whole fruits (banana or berries would work well), nuts or a dollop of plain/unsweetened almond-based yoghurt!

Enjoy!

 

We added a bunch of fresh fruit after I took some pictures. NB: This glass represents 2 servings.

If preferred…

  • Try using almond or hazelnut butter instead of PB (it will help to reduce the s/fat content)!
  • It would also be fun to experiment with fruits  or maybe even cooked vegetables (instead of nuts!); try adding banana, strawberries, or some purred sweet potato or pumpkin into the pudding mixture for a unique flavour experience!
  • Omit the agave and just use the ‘caramel’ to sweeten the pudding instead!
  • Try transferring this pudding mixture into a small/medium-sized popsicle mold for a great homemade, vegan popsicle experience; freeze overnight. #latesummerdessert 

 

Resources:

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. 🙂

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! 🙂

 

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. 😀

 

Ingredients

Need an easy-print recipe? Print here. 🙂

 

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 ¼-½ 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 purée, 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 220ºC/420ºF.

 

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!

Savoy Cabbage & Swede Soup

Healthy Recipes

Serves: 6-8
Prep & Cooking Time: 75 mins (*Dependant upon skill & the number of kitchen helpers!)

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C & K, protein, fibre, calcium, iron, potassium, magnesium, no added sugars  (per serving) is low in add salt and and fats! 

This soup is perfect for those that love autumnal/winter veggies; it’s also oh so creamy and absolutely delicious! Vary the vegetables, herbs and legumes if desired, put try not to miss out on some naturally sweet and tasty swede!

Quick Foodie Facts:

  • A portion of vegetables is 80 grams, so depending on how many servings you decide to have, be prepared to get approximately 2-3 of your 5-A-Day!
  •  A swede is also known as a rutabaga or ‘neeps’ and is similar to a turnip.
  • Haricot beans are also referred to as ‘navy’ beans!

 

 

Per serving (based on 8 servings), this soup provides approx:

125Kcal, 5.1g Protein, 0.56g Fat, 0.11g S/fat, 6.4g Fibre, 0.82g Salt, 1.3mg Iron /Serving

 

Ingredients:

+++++++++++++++++++++++++400g     Savoy cabbage
+++++++++++++++++++++++++900g     Swede
+++++++++++++++++++++++++2L          Vegetable stock (low-sodium/DF/GF)
+++++++++++++++++++++++++500ml  Water
+++++++++++++++++++++++++180g      Carrots
+++++++++++++++++++++++++240g      Baking potato
+++++++++++++++++++++++++160g      White onion
+++++++++++++++++++++++++4g          Garlic clove
+++++++++++++++++++++++++5g          Fresh thyme
+++++++++++++++++++++++++10g        Fresh parsley
+++++++++++++++++++++++++200g     Tinned haricot beans (in unsalted water)
+++++++++++++++++++++++++1             Bay leaf
+++++++++++++++++++++++++              Ground black pepper

 

Directions:

Chop the cabbage into half, remove the stem and then chop it into fine slices. Place it into a large bowl. Fill with cold water and allow it to soak. Drain in a colander.

NB: Alternatively just rinse it in a large colander; we find this method easier!

 

Wash, trim the ends, peel and dice the swede.

 

Meanwhile, place a large, non-stick saucepan or ‘stock pot’ over a medium-high heat. Add the stock and water. Stir together. Cover with a lid. Bring to the boil.

 

In the meantime, finish preparing the veggies. Wash, trim the ends, peel and then chop the carrot into halves. Wash and dice the potato. Peel and dice the onion. Peel and crush the garlic. Wash, dry and roughly chop the thyme and parsley. Drain and rinse the beans.

 

NB: Fresh herbs such as thyme and rosemary are more ‘robust’ so they can be added at the being of the recipe…. while herbs such as parsley, coriander and basil should be added towards the end. Alternatively, if you want the herbs to remain fresh and bright, add them at the end.

  • Place the cabbage, swede, carrot, potato, onion, garlic, thyme and bay leaf into the saucepan of boiling stock. Season it with some black pepper to taste. Stir together. Bring back to the boil. Reduce to a simmer. Cover with a lid. Allow it to cook for 20 mins or until the vegetables are tender.
  • Remove from the heat. Add the parsley. Season it with black pepper to taste. Stir through. Allow it to cool slightly. Tip: Don’t forget to remove the bay leaf and discard!

 

Notes: We had to purée our soup in three batches. NB: All of our soup went into this plastic tub for more nutritious lunches this week! 🙂

  •  Transfer the soup into a blender or food processor. Blend until smooth. Tip: Alternatively you can use a hand-held stick blender in the saucepan and purée the soup.
  •  Add the beans into another large saucepan or resealable container (if applicable) or into your pot of puréed soup (if using a hand-held stick blender) .
  • Transfer the puréed soup into the saucepan or resealable container (if applicable). Mix together. Repeat until all of the soup is puréed. Place the saucepan back over a medium-low heat (if applicable) and reheat.

 

 

Serve warm. Ladle the soup into a serving bowl. Garnish with some herbs, croutons or seeds if desired.

We used dried chives, sweet paprika, pumpkin seeds and served it with a slice of multi-grain toast. 🙂

 

Enjoy!

 

Refrigerate any leftovers in a resealable container and consume within 3-5 days. Alternatively, freeze portions in small/resealable containers. Defrost and reheat; best consumed within 1-2 months.

 

 

If preferred… 

  • Add some unsweetened & fortified almond or soya milk for additional nutrients and an even ‘creamier’ taste.
  • Additionally, swap some of the stock for DF milk or plain water to reduce the salt content  and/or add more herbs/spices or ground black pepper instead.
  • Use fresh or frozen herbs and/or vegetables and dried beans instead of tinned.
  • Use spices rather than herbs.
  • A bit of nutritional yeast for a ‘nutty/cheesy’ element and a GF bread roll or some multi-grain toast would also not go a miss.If your diet permits, serve with some low-fat grated cheese.
  • Serve with a dollop of plain soya yoghurt.