Avocado Cream

Healthy Recipes

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

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

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

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

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

Have a great weekend and happy cooking everyone! 🙂

Avocado Cream

Ingredients

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

Directions

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

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

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

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

Enjoy!

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

Recipe updated: 19/02/16

 

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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. 🙂

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’s War on Waste!  When we pledged nearly two weeks ago, he had about 38K worth of signatures; there is now over 250K pledges! 🙂 #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
+++++++++++++++++3½ tsp     Garlic Infused Oil
+++++++++++++++++6 tbsp      Low-salt Soya Sauce (or Tamari sauce as a GF option)
+++++++++++++++++3 tbsp      Maple Syrup
+++++++++++++++++½ tsp        Asafoetida (or onion powder)
+++++++++++++++++1 ½ 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
+++++++++++++++++¼ tsp        Red chilli flakes
+++++++++++++++++¼ 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, ½ tsp garlic oil, 3 tbsp soya sauce, 1 tsp maple syrup, pinch of asafoetida (or onion powder) and ½ 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, 1½ tbsp maple syrup, ½ 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°C/400°F. 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 ½ 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 ¼ 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!  🙂 ❤

 

 

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.

 

Broad Bean & Spinach Dip/Spread

Healthy Recipes

Serves: 8-10
Prep & Cooking time: 15-20minutes

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C & K, protein, fibre, calcium, iron, phosphorus, potassium, manganese, no added sugar and is low in salt and fats!

This dip/spread is has a wonderful fresh and zesty flavour that is absolutely delicious…feel free to adapt it with some of our suggestions below. 🙂

 

Quick facts:

  • Broad beans are also known as ‘fava’ beans. In the UK these beans are normally in season during June-August; don’t worry, you can still buy frozen varieties that are just as nutritious!

NB: To find out when your favourite fruits and vegetables are currently in season, check out this link!

 

Ingredients:

+++++++++++++++++++++++++360g     Frozen broad beans
+++++++++++++++++++++++++100g     Baby spinach
+++++++++++++++++++++++++20g       Fresh parsley
+++++++++++++++++++++++++100g     White onion
+++++++++++++++++++++++++4g          Garlic clove
+++++++++++++++++++++++++1             Lemon (Zest & Juice)
+++++++++++++++++++++++++120g      Plain soya yoghurt (unsweetened)
+++++++++++++++++++++++++10ml      Olive oil
+++++++++++++++++++++++++               Salt & ground black pepper
+++++++++++++++++++++++++125ml     Water

 

Nutritional Info:

If you’re a fan of using the FSA traffic light system, this is another one of our dips that gets green lights all the way!

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

 

 

Directions:

Place a small saucepan full of cold water over a medium heat. Bring to the boil. Add the beans. Reduce to a simmer. Cover with a lid. Cook for 3-6 minutes or until tender. Drain. Allow to cool slightly.

 

 

Wash the spinach and allow it to drain (if applicable). Wash, dry and gently rip the parsley into half. Peel and dice the onion. Peel and finely grate the garlic. Wash, finely zest and then juice the lemon.

We were only half way through our prep at this point!

 

 

Place the beans, yoghurt, parsley, onion, garlic, lemon zest and juice, oil and as much spinach as you can push into a food processor. Season it with some salt and black pepper to taste. Pulse and blend until the mixture starts breaking down; feed the remaining spinach into the food processor’s feed tube. Pour in the water. Blend until combined.

 

 

The mixture will be ‘chunky’. Taste and season as necessary.

NB: We added a little more lemon juice.

 

 

Remove and transfer the mixture into a resealable container.

 

 

Serve as a dip or sandwich spread.

Ready for sharing! 😀 NB: Our ramekin contained 100g. It was just enough for us to enjoy this whole wheat baguette with.

 

Enjoy!

 

 

NB: Refrigerate in a resealable container; consume within 3 days.

 

 

If preferred…

  • Add a little more oil and some pine nuts…and you’ll have yourself another fun and tasty vegan pesto flavour!
  • Swap the lemon for lime and add a little ground coriander for more of a ‘Mexican-inspired’ taste.
  • Substitute the broad beans for soya beans; our broad beans were cheaper to source!
  • When making this recipe, you may prefer to push the beans out of their skins prior to processing however, by doing this you will reduce the fibre content of this dip/spread.           NB: Broad beans and spinach are both a great source of insoluble fibre!

Butter Bean & Red Pepper Dip/Spread

Healthy Recipes

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

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

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

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

 

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

 

Ingredients:

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

 

 

Nutritional Info:

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

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

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

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

 

 

Directions:

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

 

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

 

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

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

 

 

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

 

 

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

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

 

 

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

 

 

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

 

 

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

We added little more black pepper and cumin. 🙂

 

 

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

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

 

 

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

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

 

 

If preferred…

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