Quesadillas

A quesadilla could be described as the Mexican equivalent to a grilled cheese sandwich. Instead of bread, corn or wheat tortillas are used. Vegetables, meat and cheese are added in between the tortillas and grilled.

I made quesadillas using black beans, sweet corn, tomatoes, peppers and chicken. I added avocado and grated cheese on top which made them very super tasty. Due to the number of tortillas, avocado, cheese filling, two quesadillas are quite calorific - a substantial dinner. One could be eaten as a light lunch.

Quesadillas
Makes 4

Ingredients:
- 120g / 4oz tomato, chopped
- 85g / 3 oz pepper, chopped
- 85g / 3oz sweet corn
- 85g / 3oz black beans, no salt added
- 170g / 6oz chicken, cooked and shredded
- 2tsp taco seasoning (optional)
- 8 corn OR wheat tortillas
- 85g / 3oz avocado
- 56g / 2oz cheese, grated (I use 2% milk reduced fat)

Method:

• In a pan sprayed with cooking spray, cook the pepper, tomatoes, sweet corn and black beans for 3-5 minutes.
• Add the cooked chicken and taco seasoning and stir to combine.
• Spoon the mixture on top of four corn OR flour tortillas.
• Add the avocado and sprinkle with grated cheese.
• Place the remaining four tortillas on top and press down gently to compact ingredients.
• Grill for 5-10 minutes, flipping half way through if not using a George Foreman grill, until the cheese has melted and the tortillas are slightly toasted. 
• Cut into halves or quarters. ENJOY!

Nutritional Information:

Avocado Cheese Bread

I had 4 avocados that needed eating so I made chocolate pudding and avocado hummus. I was going to make guacamole but decided to try a cheese bread. It was a little experimental but it turned out ok. I used bean liquid, from the canned beans used in the avocado hummus, instead of eggs. I also added nutritional yeast to give it extra nutty cheesy flavour. I then only used 3oz of reduced fat cheese making the bread healthier than if I'd used 4oz and/or full fat. I could have used regular flour but I had some blended oats already in a stored container. Similarly, I already had prepared taco seasoning from my Chicken Taco Broccoli Bake recipe so it was just a case of mixing everything together in a bowl.

Avocado Cheese Bread
Makes 8

Ingredients:
- 200g / 7oz avocado, mashed
- 30g / 1oz jalapeño, minced
- 90ml / 6tbsp bean liquid (aquafaba)
- 160g / 6oz oat flour
- 16g / 2tbsp nutritional yeast
- 1tsp baking soda
- 1tsp taco seasoning (a blend of herbs and spices)
- 85g / 3oz cheese, grated (I use reduced fat 2%)

Method:

• In a bowl, combine the avocado, jalapeño and bean liquid (aquafaba).
• Add the oat flour, nutritional yeast, baking soda and taco seasoning.
• Stir to combine and then mix in the cheese.
• Pour mixture into a 9x9 baking tray and bake at 220C / 425F for 20-25 minutes.
• Allow to cool on a wire rack before slicing. ENJOY!

Nutritional Information:

Beetroot Cupcakes with Chocolate Frosting

A chocolate cupcake recipe adapted from my recent Beetroot Brownie recipe. The only difference is this recipe does not have any refined sugars, whereas the brownies contain some (store-bought) dark chocolate. Therefore the base is not as sweet or chocolaty as the beetroot brownies but the chocolate frosting on top makes these cupcakes rich and delicious! The chocolate frosting is also refined sugar free and has been adapted from my Chocolate Pudding recipe - same ingredients (minus the milk) but thicker.

The cupcake base is actually the first version of my brownie recipe - the one the cat ate - before I perfected it with a little more chocolate.

The Beetroot Brownie recipe can be used for the cupcake base, or more cocoa powder and honey can be added to make them sweeter. However, I'm always conscious of sugars in each serving and I think the chocolate frosting added to these cupcakes give a good balance between taste and nutritional density.

One cupcake is under 200 calories whereas most traditional chocolate cupcakes from a bakery are anywhere between 400-600 calories! Store-bought cake mix and frosting contain less calories but tend to have artificial flavours and colours.

Beetroot Cupcakes with Chocolate Frosting

Makes 8

Click HERE for a printable recipe card.

Ingredients:
Cupcake base
- 120g / 4.3oz beetroot (I use no added salt canned beets)
- 40g / 1.4oz oat flour
- 40g / 1.4oz flour
- 20g /4tbsp cocoa powder, natural unsweetened,
- 1.5tsp baking powder
- 40g / 2tbsp honey
- 3 eggs, beaten
- 45ml / 3tbsp coconut oil, melted and slightly cooled
- 1tsp vanilla extract

Chocolate frosting

- 112g / 4oz avocado

- 20g / 4tbsp cocoa powder, unsweetened

- 40g / 2tbsp honey

Method:
Blend the beetroot in a food processor to make a puree.

In a large bowl, stir together the dry ingredients (oat flour, flour, cocoa powder, baking powder).

Add in the wet ingredients (honey, eggs, coconut oil, vanilla extract) and beet puree. Mix until smooth.
Pour batter into cupcake.

Cook at 175C / 350F for 20 minutes. Cool on a wire rack.

Meanwhile, in a food processor, blend all the chocolate frosting ingredients together (avocado, cocoa powder, honey) until smooth.

 

Spread the chocolate frosting on top of each cupcake. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Margarita Chicken with Avocado and Mango Salsa

I think mangos are becoming the perfect summer fruit - so far I've made sorbet, ice pops and now this salsa.
I have another recipe for mango chicken stir fry which I plan to make in the near future. However, I'll happily make this dish several more times throughout the summer as it's delicious hot or cold.

I ate it with freshly cooked rice and grilled chicken straight from the BBQ. Sadly there weren't any left overs but I think it'll be perfect the following day mixed together and eaten cold - a great summer salad alternative. The salsa is so colourful and has a great texture and taste combination: buttery avocados, smooth and sweet mangos, crunchy red peppers, fresh tomatoes, citrusy limes and aromatic cilantro.

I don't have any tequila at present so I gladly used margarita mix to marinade the chicken. Perhaps in the future, if I want to drink a margarita, I'll hold back on the margarita mix and simply marinade the chicken in lime or lemon juice.

I always like to cut the chicken breast into pieces and skewer them instead of grilling whole breasts on the BBQ. I think smaller pieces of meat absorb more of the marinade, but this is just my preference.

Margarita Chicken with Avocado and Mango Salsa
Makes 4
Click HERE for a printable recipe card.

Ingredients:
Marinade
- 530g / 19oz chicken breast, chopped into bite-size pieces

- 120ml / 4floz margarita mix (I use skinny/light variety), non-alcoholic

- 30ml / 2tbsp lime juice

- 1/2tbsp red pepper flakes

- 5g / 1/4cup cilantro, fresh

Salsa

- 140g / 5oz avocado, chopped
- 185g / 6.5oz mango, chopped
- 140g / 5oz tomato, chopped
- 185g / 6.5oz red pepper, chopped
- 5g / 1/4cup cilantro, fresh and chopped
- 30ml / 2tbsp lime juice
- 15ml / 1tbsp olive oil


Method:
Place the chopped chicken breast in a bowl and add the margarita mix, lime juice, red pepper flakes and cilantro. Mix gently and refrigerate for 2-4 hours.

Once marinated, place the chicken pieces on to skewers and grill for approx. 20 minutes until cooked.

Whilst the chicken is cooking, make the salsa by adding the avocado, mango, tomato, red pepper, cilantro to a bowl and stirring in the lime juice and oil.

Serve with rice. ENJOY!
Click HERE for a printable recipe card.

Nutritional Information:

Avocado Hummus

First time using cannellini beans, also known as white kidney beans. I have a red kidney bean hummus recipe I want to make, but after discovering an avocado in the fridge, which needed eating, I decided to make this avocado hummus. It's a nice alternative to my other varieties of hummus / dips (including guacamole).

I didn't add any olive oil to this version of hummus as the avocado gives the dip a smooth and creamy taste. The avocado contains healthy fats, so there's no need to add more fat with oil. Cannellini beans are high in protein and fibre and low in fat. They are popular in Tuscan and other Italian cuisine. When combined with the avocado, this is a great macronutrient dip!

Avocado Hummus
Makes 5 (66g per serving)

Ingredients:
- 60g / 2oz avocado
- 425g / 15oz / 1 can cannellini beans (white kidney beans)
- 15ml / 1tbsp bean juice
- 60ml / 4tbsp lime juice AND/OR lemon juice
- 5g / 1/4cup cilantro, fresh

Method:
Drain the can of cannellini beans, retaining 1 tablespoon of juice.
Add all ingredients to a food processor and blend together.

Spoon into a container for storage.
Serve with chopped vegetables or baked corn tortillas. ENJOY!

Nutritional Information:

Avocado Ice Cream

Traditional ice cream is loaded with refined sugars and fats from dairy; that's what makes it taste so good! The ice cream recipe below, like my previous recipes are dairy free, and do not contain any added sugars; it's simply frozen banana! I also added some almond milk and avocado for this version. I think my favourite is chocolate ice cream, made with banana and a tablespoon of unsweetened cocoa powder.

I want to try making buttermilk mango ice cream next!

Almond milk ice cubes are ideal for ice cream or smoothies. One cup (240ml / 8floz) makes about 12 ice cubes.

Avocado Ice Cream

Makes 2

Click HERE for a printable recipe card

Ingredients:

- 1 banana, frozen

- 80ml / 3floz almond milk, unsweetened, frozen

- 112g / 4oz avocado

- 1tsp vanilla extract (optional)

Method:

In a food processor, blend all the ingredients until a smooth, creamy mixture is formed.

Spoon into bowls and ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Guacamole

Another great dip for avocado lovers! I recently highlighted a few benefits of avocados in my Sunshine Muffins recipe post. Avocados are a good source of monounsaturated and polyunsaturated fats, making them a great substitute for foods high in saturated fat. They also contain magnesium which is good for bone health and muscle and nerve function, in addition to assisting with sleep. A G&T is a refreshing accompaniment with guacamole, which may also assist with sleep!

Some basic general knowledge about guacamole (thanks to Wikipedia) reveals it was made by the Aztecs by at least the 16th century. The name comes from an Aztec dialect via Nahuatl āhuacamolli, which literally translates to "avocado sauce", from āhuacatl ("avocado") and molli ("sauce", literally "concoction").

Baked tortillas go perfectly with guacamole. It's easy to buy fresh flour or corn tortillas, cut them into triangles, spray them with a little cooking spray and bake them in the oven for 15 minutes at 175C / 350F - turning after 10 minutes.

Whilst flour tortillas are super tasty, corn tortillas are a better choice in terms of nutritional value. Corn tortillas are lower in calories, have less fat, fewer sugars and more fibre. Corn tortillas generally have less sodium than flour too. As an added bonus, corn tortillas are smaller so one serving typically allows for two corn tortillas where as one flour tortilla equals one serving.
This infographic also offers a nice comparison summary.

Flour (L) Corn (R) Tortillas

Guacamole
Makes 4, 85g servings
Click HERE for a printable recipe card.

Ingredients:
- 200g / 7oz / 2 medium avocados, mashed
- 15ml / 1tbsp lime juice
- 1/2tsp cumin
- 1 pinch cayenne pepper
- 50g / 1.8oz - jalapeno. seeded and diced
- 140g / 5oz tomato, seeded and diced
- 1tbsp cilantro, fresh and chopped (optional)
- 1 clove garlic, crushed

Method:
In a bowl, mix the avocados, lime juice, cumin, and cayenne pepper.

Stir in the jalapeno, tomatoes, cilantro and garlic.

Refrigerate for 1 hour for best flavour, or serve immediately. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Sunshine Muffins

These muffins are made with oats and grated carrots. They don't contain flour, dairy or added sugars. Instead, I used avocado as a butter substitute and dried cranberries instead of sugar or honey. I stirred in chopped/grounded almonds with the oats and used an egg and some almond milk to bind the mixture together. An egg-free version of this recipe can easily be made using flaxseed and water.

One muffin only has 116 calories so they are a perfect snack. A couple will make an ideal breakfast on the go. Alternatively, if eaten in the evening, before bed, they may help with a better night's sleep as oats and almonds contain magnesium which has been found to be associated with deeper, less-interrupted sleep. Avocados are a good source of monounsaturated and polyunsaturated fats, making them a great substitute for foods high in saturated fat. They also contain magnesium which is good for bone health and muscle and nerve function, in addition to assisting with sleep. Vitamin A deficiencies can also cause sleep problems, but eggs are high in vitamin A, as are carrots!

Sunshine Muffins
Makes 12
Click HERE for a printable recipe card.

Ingredients:
- 28g / 1oz almonds
- 200g / 7oz old fashioned oats
- 40g / 1.4oz cranberries, dried
- 180g / 6.4oz carrot, grated
- 1tsp baking powder
- 120g / 4oz / 1 medium avocado
- 1 egg
- 60ml / 2floz unsweetened almond milk

Method:
First using a food processor grind the almonds, or you can finely chop them.

Add to a mixing bowl along with the oats, cranberries, grated carrot and baking powder.

Using a food processor or hand-held blender, mix the avocado, egg and milk.

Add to the bowl and stir to combine all ingredients.

Spoon into cake cases and bake for 20 minutes at 195C / 375F degrees.

Allow to cool on a wire rack. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Tuna and Avocado Sushi Roll

Several years ago, I bought a sushi mat from a Japanese store in Tokyo for ¥100 (less than $/£). It was a great investment. I like to buy nori seaweed at the supermarket and make sushi at home. Whilst it's not as impressive as sushi eaten in a Japanese restaurant, or even bought at a supermarket, it is a cheap and tasty alternative.

There are plenty of videos about how to roll sushi on YouTube. I find cling film helps me roll the sushi, as long it doesn't get caught up in the nori! Maki, uramaki and hand rolls are the most common kind of sushi rolls.

I love to eat sushi with miso soup. Both of which require few ingredients and can be adapted depending on food supplies in the pantry and creativity in the kitchen!

It's quite a filling meal, with the recipe below making two sushi rolls, giving a good serving of macronutrients - carbohydrates from rice, fats from avocado, protein from tuna (and tofu). If I have some spare blended cauliflower, I'll warm it up for a minute in the microwave and add it to the cooked rice. As 100g cauliflower is only 25 calories, 5g carbohydrates and less than half gram of fat, I prefer to mix the two instead of having a second heap of rice.

I like to dip the sushi in soy sauce or tamari but always have the light version to watch my sodium intake. A small teaspoon of whole grain mustard also tastes great.

Tuna and Avocado Sushi Roll
Makes 2 sushi rolls

Ingredients:
- 45g /1.6oz cooked brown rice
- 85g / 3oz canned tuna in water, drained
- 60g / 2oz avocado
- 2 sheets nori seaweed
- 50g / 1 serving Tofu Mayo (optional)*
- 15ml / 1tbsp soy sauce, light (optional)*

Method:
Lay the nori seaweed on top of the sushi mat - rough side facing up, smooth side down. Spread cooked rice over the seaweed.

Add tuna and avocado close to the edge.

Roll the seaweed using the mat. Wet the edge of the seaweed at the end, so that it sticks and takes a cylindrical shape.

Using a sharp knife, cut into bite-size pieces, approx. 8 per roll.

*I spread a little tofu mayo on top of the rice and serve with soy sauce. Pickled ginger and wasabi are also popular condiments.
ENJOY!

Nutritional Information:

*Sushi lunch with tofu mayo and light soy sauce