Courgette and Mushroom Bread

I recently bought some bread flour and was keen to get baking. I found a recipe for courgette bread from the BBC Good Food Magazine. Most US 'zucchini' breads are sweetened with honey and sugar. This version is savoury and has great taste, thanks to the onion and garlic.

As I don't have a bread machine, I kneaded the dough by hand. This requires additional flour which I included in the ingredients list and nutritional information. As the dough was quite sticky, I needed extra flour, which the dough 'absorbed' so that it wouldn't stick to the work surface and my hands.

I was really impressed with how the bread turned out - a traditional loaf and really tasty! I often had a slice each morning with poached eggs, a spreading of nut butter, or simply plain.

Courgette and Mushroom Bread
Makes 12 slices

Ingredients:
- 420g / 15oz courgette, grated
- 140g / 5oz onion
- 2 cloves garlic
- 100g / 3.5oz mushrooms
- 400g / 14oz bread flour (350g for bread and 50g for kneading)
- 7g / 0.25oz active dry yeast
- 1tsp salt
- 15ml / 1tbsp olive oil
- 2tbsp basil, fresh and chopped OR 1/2tsp dried
- 120ml / 4floz warm water

Method:

• Using a paper towel or clean tea towel, squeeze out as much water from the grated courgette as possible.
• In a food processor, chop the onion, garlic and mushrooms into small pieces.
• Then cook in a pan for 5 minutes, straining any liquid.
• Set aside and allow to cool
• In a large bowl, mix together 350g flour, yeast, salt, olive oil, basil and courgette mixture.
• Make a well in center and pour 60ml warm water - stirring to combine and adding another 60ml warm water to form a sticky dough.
• Using the remaining 50g flour, knead the dough on a floured surface for 10 minutes.
• Place back in the bowl and cover loosely with oilied cling film.
• Let the dough rise for 30 minutes, at room temperature, so it doubles in size.
• Press the dough into a loaf tin, lined with parchement, and brush with a tablespoon water or milk.
• Bake in the oven 220C / 425F for 40 mins.
• Cool on a wire rack before slicing.
• Eat plain, top with a poached egg or spread on nut butter and ENJOY!

Nutritional Information:

Lentil Mushroom Walnut Balls

This recipe is adapted from the 'Oh She Glows' blog. I didn't bother with the cranberry pear sauce, instead opting for regular gravy, alongside some peas and mash.

I'm definitely going to be making these again. They are a great vegetarian option and full of delicious flavours from the walnuts, cranberries and herbs.

Lentil Mushroom Walnut Balls
Makes 8 balls

Ingredients:
- 70g / 3oz lentils
- 115g / 4oz walnuts, finely chopped
- 225g / 8oz mushrooms, finely chopped
- 3 cloves garlic, finely chopped
- 40g / 1.4oz kale, finely chopped
- 40g / 1.4oz dried cranberries, finely chopped
- 1/4tsp dried rosemary
- 1/2tsp dried thyme
- 1/2tsp dried oregano
- 13g / 2 tbsp flaxseed meal
- 45ml / 3tbsp water
- 40g / 1.4oz oat flour
- ground black pepper

Method:

• Cook lentils until tender (about 20-30mins), drain and then mash into a coarse paste. Set aside.
• Meanwhile, toast the walnuts in the oven at 325F for 10 minutes. Remove from oven and increase temperature to 350F.
• In a large pan, cook the mushrooms and garlic for 7 minutes until most of the water cooks off. Add the kale, toasted walnuts, cranberries, and herbs. Remove from the heat and stir in the mashed lentils.
• In a small bowl, whisk together the flaxseed and water. Stir for 10 seconds and then pour into the mushroom walnut lentil mixture. Add the oat flour and stir to combine. Season with pepper and then shape into balls, packing tightly with hands.
• Place on a baking tray and bake in the oven at 175C / 350F for 15 minutes. Gently flip the balls and bake for another 12 minutes, until golden and firm. 
• Cool on a wire rack. ENJOY!

Nutritional Information:

Cauliflower Mushroom Risotto

Whilst looking through a collection of cauliflower recipes online, I found this risotto dish which looked appealing: Cauliflower Rice-Shiitake Risotto
I changed some of the ingredient quantities and didn't add in Parmesan cheese, instead opting for some nutritional yeast.

Unlike traditional risotto, the cauliflower rice is a tasty stand-in for arborio rice and it's packed with nutrition. I do have a classic (and delicious) risotto recipe on my blog - Mushroom Spinach Risotto with Peas - but it requires 20 minutes of constant stirring. This dish can be made, and eaten, within 20 minutes! Just like the classic version, I served the dish below with peas. However, other green vegetables like broccoli, spinach, asparagus or courgette would also be great.

Cauliflower Mushroom Risotto
Makes 2

Ingredients:
- 110g / 4oz onion, chopped
- 2 cloves garlic, chopped
- 225g / 8oz mushroom, chopped
- 1/2tsp thyme, dried OR 2tbsp fresh
- 650g / 23oz cauliflower rice
- ground black pepper
- 240ml / 8floz chicken broth, reduced sodium
- 16g / 2tbsp nutritional yeast
- 1tbsp parsley, dried OR 1/4cup fresh, chopped

Method:
Cook the onion, garlic, mushrooms and thyme in pan until softened, about 5 mins.
Add the cauliflower rice, pepper, broth and nutritional yeast.
Simmer and stir occasionally, until cauliflower is tender and most of the broth is absorbed, 10-15 minutes.
Stir in the parsley. ENJOY!

Nutritional Information:

Mushroom Pumpkin Tart

Another seasonal vegetarian dish using the almond flax pie base is this mushroom pumpkin tart.
The first tart posted previously is the Butternut Squash Tart with Hazelnuts Tart

Mushrooms, leek, quinoa, and pumpkin combined with a little soy sauce give the tart plenty of flavour.

Mushroom Pumpkin Tart
Makes 4

Ingredients:
- 45g / 1.5oz quinoa
- 13g / 2tbsp flaxseed meal
- 120ml / 4floz water
- 56g / 2oz almonds
- 40g / 1.4oz oats
- 60g / 2oz flour
- 140g / 5oz leek, chopped half moons
- 140g / 5oz mushrooms, sliced
- 2 cloves garlic
- 22ml / 1.5tbsp soy sauce, light
- 120g / 4oz pumpkin puree
- 1/2tbsp sage, dried OR 2tbsp fresh
- ground black pepper
- 16g / 2tbsp nutritional yeast

Method:

• First cook the quinoa and then allow to cool.
• Combine flaxseed with water.
• Grind almonds in a food processor along with oats and flour. 
• Add the flax mixture and pulse until into a dough. 
• Press the dough into a tart pan lined with parchment.
• Bake in the oven at 190C / 375F for 10-12 minutes. 
• Cool on a wire rack.
• Combine leek, mushrooms, garlic in a large pan over medium heat. 
• Cook, stirring frequently, until browned and softened, about 5-10 minutes.
• Add the soy sauce, stir, then transfer to a medium bowl. 
• Stir in the cooked quinoa, pumpkin purée, sage, ground black pepper and nutritional yeast.
• Spoon into the tart crust and bake the pie at 190C / 375F for about 45 minutes, until browned and set.
• Cool for 10 minutes before serving with green vegetables. ENJOY!

Nutritional Information:

Chickpea Curry

This vegetarian curry contains kale, mushrooms and tomatoes - similar to my Moroccan Mushrooms and Chickpea dish.

Any green vegetables can be added to this curry. The combination of spices gives the curry a kick and plenty of flavour.

Chickpea Curry
Makes 4
Click HERE for a printable recipe card.

Ingredients:
- 160g / 6oz onion, chopped
- 2 cloves garlic, chopped
- 800g / 28.5oz / 2  cans diced tomatoes, no added salt
- 1tsp ground ginger OR 15g / 3tbsp fresh ginger, chopped
- 1tsp cumin
- 2tsp coriander
- 1tsp turmeric
- 1tsp red pepper flakes
- 425g / 15oz / 1 can chickpeas, drained
- 225g / 8oz mushrooms, chopped
- 85g / 3oz peas
- 110g / 4oz / 3 stalks celery, chopped
- 140g / 5oz green pepper, chopped
- 240ml / 8floz water
- 16g / 2tbsp cornstarch
- 80g / 3oz spinach OR kale

Method:
In a pan sprayed with cooking spray, cook the onion, garlic and spices for 2-3 minutes.

Add the tomatoes. Cook for another 2-3 minutes. Add in the chickpeas, mushrooms, peas, celery and pepper, along with one cup (240ml) water. Bring to the boil and then simmer for 20 minutes.

Stir in the cornstarch and the kale. Cook for another 5 minutes.

Serve with cauliflower rice, brown rice or quinoa. Or simply by itself. ENJOY!
Click HERE for a printable recipe card.

Nutritional Information:

Cauliflower Omelette

What do you do when you have an abundance of cauliflower? Answer: Blend it up, add some nutritional yeast, vegetables and eggs, and eat it for lunch and dinner!

It's reassuring to read on the internet that 'Cauliflower is the new kale'! According to food trends in 2014, from Canada and the US, everyone is buzzing about this nutritionally dense (high fiber, low fat, low carb) vegetable. Its versatility when cooking allows for some great creativity in the kitchen and some delicious dishes.

I've written several blog entries that feature cauliflower and I'm sure I'll do more in the future.

Cauliflower Omelette
Makes 4
Click HERE for a printable recipe card.

Ingredients:
- 110g / 4oz onion, chopped
- 1 clove garlic
- 85g / 3oz mushrooms, chopped
- 100g / 3.5oz broccoli, chopped
- 200g / 7oz cauliflower, blended
- 4 eggs
- 2 egg whites
- 32g / 4tbsp nutritional yeast
- 2tbsp parsley, dried
- ground black pepper

Method:
In a pan, sprayed with cooking spray, cook the onion, garlic and mushrooms for approx. 5 minutes.
Add the broccoli and cauliflower, cover with a lid and steam for 8 minutes.

Meanwhile, beat the eggs and egg whites. Stir in the nutritional yeast, parsley and ground black pepper.

Add the egg mixture to the pan and stir to combine.

Let the omelette cook for several minutes before flipping it or grilling the top side. ENJOY!
Click HERE for a printable recipe card.

Nutritional Information:

Mushroom Spinach Risotto with Peas

This recipe is taken from Gwyneth Paltrow's cookbook, 'It's All Good'. However, I've adapted it slightly, adding in mushrooms instead of leeks, and reducing the amount of oil and broth used to make the dish.

I used to make risotto all the time but haven't bought any arborio rice for ages. I regularly eat brown rice but as arborio is the classic choice for risotto, due to its higher amylopectin starch content and subsequent creaminess.

When making risotto dishes, there's no need to add butter, cream or cheese. By stirring the rice continuously, the dish becomes naturally creamy. I also use vegetable or chicken broth and water instead of white wine, preferring to drink the wine whilst cooking or with the meal!

The herbs used in the risotto, together with the zesty lemon give the dish great flavour and taste. A grilled chicken breast would go perfectly with this dish, adding protein and additional calories to make a full meal.

Mushroom Spinach Risotto with Peas

Makes 4

Click HERE for a printable recipe card.

Ingredients: 

- 15ml / 1tbsp olive oil

- 110g / 4oz onions, chopped

- 110g / 4oz mushrooms, chopped

- 2 cloves garlic, crushed

- 2tsp thyme, dried OR 6sprigs fresh

- 1 lemon, zest and juice

- 180g / 6oz arborio rice

- 720ml / 24floz chicken or vegetable broth, reduced sodium

- 240ml / 8floz water

- 120g / 4oz peas

- 2tsp basil, dried OR 3tbsp fresh

- 170g / 6oz spinach

Method: 

In a large saucepan, heat the oil and cook the onions and mushrooms for about 5 minutes. Add the garlic and thyme and cook for another couple of minutes.

Turn the heat to high and add the lemon zest and juice along with the rice. Stir for a minute until the lemon juice has been absorbed.
Mix the broth with water and add a cup (240ml) to the saucepan, stirring continuously until all the liquid has been absorbed.

Repeat, adding a cup of liquid at a time and stirring continuously (it should take approx. 5 minutes per cup of liquid). With the last cup of liquid, add the peas to the pan.

Just before the last bit of liquid is absorbed, add the basil and spinach. ENJOY!
Click HERE for a printable recipe card.

Nutritional Information:

Black Bean Oat Burgers

A quick and easy veggie burger recipe with just a can of beans, some oats, mushrooms, an egg, and some spices. Meat-free, low-fat but still 8g protein per burger and 6g fiber!

Other veggie burgers from my blog, plus a proper meat recipe too, are below:
Veggie Bean Burgers
Lean Ground Beef Burgers

Black Bean Oat Burgers

Makes 4

Click HERE for a printable recipe card.

Ingredients:

- 40g / 1.4oz oats

- 420g / 15oz / 1 can black beans, drained and rinsed (no added salt)

- 1 egg

- 2 clove garlic

- 112g / 4oz mushrooms, chopped

- 5g / 1tsp whole grain mustard

- 1tsp mixed herbs

- 1tsp chili powder

- 1tsp cumin

- ground black pepper

Method:

In a food processor, blend the oats, black beans, egg and garlic.

Add the mushrooms and blend to get a smooth mixture (this may have to be done in batches).

Transfer to a bowl and add the mustard, herbs and spices. Stir to combine.

Divide the mixture into four and form patties. Place on a baking tray and bake for 10 minutes in the oven at 175C / 350F.

If grilling, transfer to grill and cook for another 5 minutes. If baking, flip burgers and bake for another 5 minutes. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Balsamic Chicken

Whether I eat this chicken dish by itself or encase it in corn tortillas and make chicken tacos/fajitas, it is super delicious. It is not overly sweet and doesn't contain any high sugar/sodium sauces that are often used when cooking chicken. By simply heating honey, balsamic vinegar and soy sauce, the chicken, onions, peppers and mushrooms are slowly caramelised. A spoonful of non-fat Greek yogurt goes nicely with a tortilla and two to three tacos make a satisfying meal.

Another popular chicken taco recipe I often make uses several spices (chili, cumin, paprika) plus a little brown sugar to make Chili Rubbed Chicken. Whereas the chili rubbed chicken requires a few hours to marinade, the balsamic chicken below can be made and eaten immediately as everything is just thrown into a frying pan and cooked within 20 minutes.

To nutritionally compare both chicken recipes, the two dishes are over 300 calories but under 350 calories per serving (without any yogurt or tortillas), which is usually half of the ingredients. Total fat is very similar (5.6-5.7g). Cholesterol is under 100mg, protein is the same, 40g, and so is fiber, 3.2g.

There is more sodium in the balsamic chicken recipe (667mg compared with 125mg in the chili rubbed chicken), most likely due to the soy sauce. However I used low sodium soy sauce. Another significant difference between the two recipes is the amount of sugar as the chili rubbed chicken contains 11.4g sugars, coming from a little brown sugar and the natural sugars found in the tomatoes and sweet corn. The balsamic chicken has 26g sugars, from the balsamic vinegar and honey - hence the tasty sweetness!

I am always conscious of added sugars and excess sodium but I think one tablespoon of honey and balsamic vinegar, plus a tablespoon of light soy sauce per serving is reasonable. The calories and sodium count can really added up if eating several tortillas with the chicken, especially flour tortillas that usually have 290mg sodium and 100 calories in just one tortilla. The corn variety are better with around 20mg sodium and 100 calories in two tortillas. A nutritional tortilla comparison is below for further information.

Balsamic Chicken
Serves 2-3 (fills 6 tortillas)
Click HERE for a printable recipe card.

Ingredients:
- 7.5ml / 1/2tbsp olive oil
- 110g / 4oz onion, sliced
- 2 cloves garlic, chopped
- 300g / 11oz chicken breast, sliced
- 140g / 5oz green pepper, sliced
- 170g / 6oz mushrooms, sliced
- 30ml / 2tbsp balsamic vinegar
- 40g / 2tbsp honey
- 30ml / 2tbsp soy sauce, light

Method:
Heat the oil in a frying pan and cook the onions, garlic and chicken for 5-7 minutes.

Add the pepper and mushrooms, along with the balsamic vinegar, honey and soy sauce and cook for another 5-10 minutes until vegetables are tender, liquid has been reduced and chicken is cooked.

Serve with flour or corn tortillas and a spoonful of non-fat Greek yogurt. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Tortillas NI:
When reviewing the difference between corn and flour tortillas, remember that one serving of corn equals two tortillas and one serving of flour is only one tortilla.

What to do with all these mushrooms?

Mushroom Recipes

I usually like to eat particular foods – avocados, mushrooms, kale, chocolate, tofu – or sometimes buy too much of one thing and wonder what I’m going to do with the excess. Mushrooms seem to be a common overstock. However, with only 6 calories per mushroom, it's easy to throw a few in some miso soup, mix them with tofu or eggs, or add them to any stir fry, curry or stew.

I thought it would be useful to create a list of foods and recipes that include a particular food so that it becomes easy to cook dishes based on the available ingredients stored in the pantry and fridge.

Recipes by Food

The list isn’t extensive but I will continue to add foods and recipes.

Mushroom Lentil Bhaji

This is the first time I've used garam masala. It's an Indian spice meaning 'hot' (garam) and 'a mixture of spices' (masala). Garam refers to the intensity of the spices rather than the capsaicin content - i.e. not the blow your head off kind of hotness!

I had difficulty finding garam masala in the supermarket but I have since learnt it can be made at home by combining other spices such as: cumin, coriander, black pepper, cardamom, cinnamon, cloves, nutmeg. Here's an Easy Garam Masala Recipe.

If I have a pack of mushrooms, I usually make Mushroom and Tofu Stew. This recipe is similar in that it uses mushrooms, chopped tomatoes, onion, garlic honey, flour and some green vegetables. The only different ingredients are the tofu and herbs/spices (thyme and cayenne pepper) featured in the stew compared with the lentils, ginger, garam masala, turmeric and chili featured in this dish. Although I'm sure tofu would be tasty in this bhaji too!

Mushroom Lentil Bhaji
Makes 4
Click HERE for a printable recipe card.

Ingredients:

- 130g / 4.5oz lentils

- 400g / 14oz / 1 can diced tomatoes (no added salt)

- 15ml / 1tbsp olive oil

- 170g / 6oz onion, chopped

- 2 clove garlic, crushed

- 5g / 1tbsp ginger

- 225g / 8oz mushrooms, chopped

- 1tsp garam masala

- 1tsp turmeric

- 85g / 3oz peas

- 10g / 1tbsp flour

- 30ml / 2tbsp cold water

- 20g / 1tbsp honey

- 1/2tsp chili powder

Method:

Cook the lentils in approx. 3 cups (720ml) water in a saucepan with a lid for 30 minutes, until soft.

Meanwhile, blend canned tomatoes using a handheld blender or food processor so you have a smooth texture instead of liquid and tomato chunks.

In a large pan, heat the oil and cook the onion, garlic, ginger and mushrooms for approx. 5 minutes.

Add the garam masala and turmeric and mix well.

Add cooked lentils, blended tomatoes and peas. Bring to boil for 5 minutes.

Mix the flour with water and stir into the pan to thicken the dish.

Stir in the honey and add the chili powder.

ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Mushroom and Tofu Stew

Another recipe using mushrooms and tofu. Instead of a quick lunch or snack, like the Tofu Mushroom Tacos, this is more substantial and would be ideal for dinner when served with quinoa, rice or blended cauliflower.

I added celery and green pepper to the stew, but carrots, pumpkin, peas or courgette would also taste great.

Mushroom and Tofu Stew

Makes 4

Ingredients:

- 15ml / 1tbsp olive oil
- 170g / 6oz onion, chopped
- 2 cloves garlic, chopped

- 225g / 8oz mushrooms, sliced
- 1tsp thyme, dried
- 800g / 28oz / 2 cans diced tomatoes (no salt added)
- 120g / 4oz / 2 stalks celery
- 170g / 6oz pepper

- 20g / 1tbsp honey
- pinch cayenne pepper

- 450g 16oz firm tofu, cubed

- 10g / 1tbsp flour

Method:

In a large saucepan, heat the oil and cook the onion, garlic, mushrooms and thyme for 5 minutes (with the lid on to allow mushrooms to sweat).

Add the tomatoes, vegetables, honey and pinch of cayenne pepper. Simmer for 10 minutes.

Stir in the tofu and flour and cook for another 5 minutes.

Serve with quinoa, rice or blended cauliflower. ENJOY!

Nutritional Information: