Honey Almond Popcorn Balls

These delicious treats taste just like a bag of toffee/caramel popcorn: sweet and crunchy. I consider them to be a lighter and healthier version to the bags of store-bought toffee popcorn, which is usually sweetened with corn syrup and cooked in butter/oil. These balls are also the perfect snack-size and there's no need to worry about polishing off an entire bag of popcorn!

I adapted this recipe from the Thrive Market website. As mentioned in the original post, these  treats are perfect for Halloween!

Simple air popped popcorn is a great snack by itself - sprinkled with a little cinnamon or nutritional yeast. A 50g / 1/4cup serving yields about 5 cups of popped popcorn. I simply heat the kernels in a pan, with the lid on, over a medium heat, shaking the pan occasionally throughout popping so nothing burns.

Honey Almond Popcorn Balls
Makes 12

Ingredients:
- 50g / 1.8oz popcorn, unpopped
- 28g / 1oz almonds, chopped
- 64g / 4tbsp almond butter
- 80g / 4tbsp agave nectar OR honey
- 1tsp vanilla extract
- 1/2tsp cinnamon

Method:

• In a saucepan with a lid, pop the popcorn, shaking occasionally so the kernels don't burn.
• In a large bowl, combine the popcorn and chopped almonds.
• In a small saucepan, stir the agave nectar OR honey and almond butter together and let it bubble for a minute.
• Remove from the heat and stir in the vanilla and cinnamon.
• Pour the sweet nutty mixture over the popcorn mixture and mix thoroughly.
• Whilst the mixture is still warm, spray hands with a nonstick spray and form popcorn into balls, squeezing gently to compact all the ingredients together. 
• Store in an air tight container for up to a week. ENJOY!

Nutritional Information:

Ice Cream Parfait

As an extra special treat, particularly if I fancy a little more sweetness and crunch, I sometimes make these ice cream parfaits. The base is frozen blended bananas, topped with chopped dried fruit and nuts. The recipe below uses dates and almonds but at combination of raisins, cranberries, apricots, walnuts, pecans, cashews etc. can be used.

There's quite a lot of sugar in each parfait - even though it's natural sugar from fruit - so I do only eat these occasionally.

Ice Cream Parfait
Makes 2

Ingredients:
- 2 bananas, chopped and frozen
- 5ml / 1tsp vanilla extract
- 28g / 1oz almonds, chopped
- 20g / 0.7oz dates, chopped
- 5g / 1tbsp cocoa powder, unsweetened
- 1/2tsp cinnamon

Method:

• In a small bowl, combine the chopped nuts, dates, cocoa powder and cinnamon.
• In a food processor, blend the frozen bananas with the vanilla, until smooth and creamy.
• Serve in bowls or glasses and top with chocolate nut, date mixture. ENJOY!

Nutritional Information:

Lentil Walnut Loaf

Another version of lentil loaf but this one does not contain any dairy or oats. Instead I use walnut lentil 'meat', taken from another previous post. The veg do not require pre-cooking and can be mixed straight into the 'meat', topped with all-natural tomato sauce and baked in the oven.

Lentil Walnut Loaf
Makes 4

Ingredients:
- 140g / 5oz lentils
- 140g / 5oz onion, chopped
- 800g  / 29oz diced tomatoes, no salt added
- 66g / 4tbsp tomato paste
- 15ml / 1tbsp balsamic vinegar
- 1/4tsp garlic powder
- ground black pepper
- 90g / 3oz walnuts
- 15ml / 1tbsp olive oil
- 1.5tsp oregano, dried
- 1.5tsp chili powder
- 1.5tsp cumin
- 120g / 4oz carrot, chopped
- 110g / 4oz (2 stalks) celery, chopped
- 90 / 3oz green pepper

Method:

• Cook the lentils until soft, about 30 minutes, then drain and allow to cool.
• Meanwhile, in a sauce pan, add the onion, chopped tomatoes, tomato paste, garlic powder and black pepper, and gently simmer for 20-30 minutes to allow the sauce to thicken.
• Stir in the balsamic vinegar and remove from the heat.
• Using a food processor, pulse the lentils and the walnuts to combine, leaving a bit of texture.
• Stir in the oil, herbs and spices.
• Mix the chopped vegetables with the lentil walnut meat and then spoon into an oven-proof dish.
• Pour the tomato sauce over the lentil veg mixture and bake for 30 minutes at 350F / 175C.
• Serve with green veg. ENJOY!

Nutritional Information:

Cashew and Date Bars

These simple two ingredient snack bars are great for energy on the go. As much as I love chocolate, when it's 100F outside and I'm riding my bike, the last thing I need is a chocolate snack bar. I really like the cashew cookie Lara Bar. It's just cashews and dates blended together to form a sticky and delicious paste! Therefore, I decided to make my own!

An all natural energy boost with just over 200 calories, 12.5g fats, 5g protein, 19g sugars, no cholesterol and very little sodium.

I used dry roasted cashews as the smell and taste is heavenly. I usually buy a 5lb bag of whole raw cashews and roast half of them. Simply lay the nuts on a baking tray and roast in the oven for 10 minutes at 175C / 350F, being careful not to burn. Allow the cashews to cool completely before storing them in an air tight container.

Cashew and Date Bars
Makes 8

Ingredients:
- 200g / 7oz dates, pitted
- 240ml / 8floz hot water
- 200g / 7oz cashews, dry roasted

Method:

• Soak the dates in 1cup boiling water (240ml) to soften for 15 minutes.
• Meanwhile, blend the cashews in a food processor until finely chopped - not ground completely.
• Transfer the chopped nuts to a bowl.
• Drain the dates, and then blend in a food processor, until a smooth paste is formed.
• Thoroughly combine the date paste and cashews and then spoon into baking pan.
• Freeze for a few hours and then slice into bars. Store in the fridge. ENJOY!

Nutritional Information:

Butternut Squash Muffins

I love taking recipes and adapting them to my needs and preferences - usually whatever I have in my kitchen and any opportunity to make foods healthier. As with anything experimental, food can sometimes be hit and miss. However these muffins have been completely re-engineered and are 100% delicious. Jump straight to the recipe here or read on for an explanation as to how and why these muffins are much better (in my opinion) than the original recipe!

Firstly, the reason for making butternut squash muffins was a result of having several home grown squashes to use.

I love butternut squash soup and will definitely be making the classic version and the one with apple soon. As it is the height of summer and butternut squash reminds me of cooler seasons, I thought a sweet treat would be a good alternative.

The original recipe came from Jamie Oliver's website. After looking at the ingredient list and reviewing the nutritional information, I was surprised by how unhealthy these muffins were - lots of sugar, plain flour, oil. There's no mention of fibre content in the nutritional breakdown, or cholesterol but with 4 eggs I assume cholesterol would be high (One egg typically has approx. 215mg cholesterol). Over 400 calories for one muffin, with over 33g sugar - that's over 8 teaspoons - and almost 20g fat. Those nutritional numbers are more than I usually eat in a main meal!!

Therefore, I decided to see if I could make healthier versions yet still retain the moist, sweet texture - similar to carrot cake.

Recently on the internet I have seen many sites referring to healthy food substitutions/swaps. Buzzfeed has a good list of 27 Easy Ways To Eat Healthier and LIVESTRONG.com list 14 Ingredient Swaps to Make Your Recipes Healthier. In addition I never use sour cream but still wanted to recreate the cream cheese frosting that topped these muffins. Turns out there's 10 different ways sour cream can be substituted. I opted for the cottage cheese version but may be tempted to try the cashew version another time.

Most of these suggestions are second nature to me - dates instead of sugar, mashed banana or applesauce instead of butter or oil, nonfat Greek yogurt instead of cream, avocados instead of mayo, nutritional yeast instead of cheese. Plus I love cauliflower pizza dough, courgette noodles, cauliflower rice, frozen banana ice cream, and chocolate tofu mousse!

Inspired by the food swap recommendations, together with an abundance of squash, led me to make-over this recipe by doing the following:

• Cut the sugar content (originally 350g) and use only 112g agave nectar*. Honey can also be used instead of agave nectar.
• Cut the number of eggs required (originally 4) and use 2 eggs and a vegan egg substitute - in this case bean liquid (aquafaba)**
• Do not add salt
• Instead of using plain, all-purpose flour that's milled from the inner part of the wheat kernel and contains neither the germ nor the bran, use oats instead that are whole grain and a richer source of soluble fibre.
• Cut out the olive oil and replace with unsweetened applesauce.
• Replace the sour cream with lowfat cottage cheese

*Agave nectar is 1.4 times sweeter than sugar so when a recipe calls for 1 cup sugar (approx. 200g), 2/3cup can be used instead (approx. 130g). As agave nectar is a liquid sweetener it's important to reduce other liquids by 1/4. It's also suggested to reduce the oven temperature by 15C / 25F and bake for slightly longer. I used less agave nectar than the recipe required had I followed the 1cup sugar to 2/3cup agave nectar rule. The muffins were still deliciously sweet. I baked the muffins for 5 minutes longer than the original recipe but kept the oven temp. the same.

**Aquafaba - By replacing two of the eggs with bean liquid (from a can of chickpeas) I was able to cut the liquid content of the recipe to allow for the addition of the liquid sweetener. Usually 45ml / 3tbsp bean liquid is required for every egg. I used 2 eggs in this recipe and 60ml/4tbsp bean liquid. It resulted in a moist batter without being too liquidy.

After swapping ingredients and amending quantities, each muffin is less than 200 calories (the original version contained 422 calories), with less than 11g sugar (1/3 less) and just over 4g fat (3/4 less). There's over 5g protein (same as original) and over 3g fibre.

The muffins can easily be frozen, without the cream cheese frosting (168 calories and 9g sugar). They can also be made in an 9x9 baking tray and sliced into squares if a muffin tray isn't available.

Butternut Squash Muffins with Cream Cheese Frosting
Makes 12

Ingredients:
Muffins
- 300g / 11oz oats (I use old fashioned oats)
- 30g / 1oz walnuts
- 2tsp baking powder
- 1tsp cinnamon
- 420g / 15oz butternut squash, skin on, deseeded and roughly chopped
- 2 eggs
- 60ml / 4tbsp bean liquid / aquafaba
- 115g / 4oz applesauce, unsweetened
- 112g / 5.5tbsp agave nectar OR honey

Cream Cheese Frosting
- 115g / 4oz cottage cheese
- 5ml / 1tsp vanilla extract
- 15g / 2tbsp icing sugar
- 30ml / 2tbsp lemon juice

Method:

• In a food processor, process the oats into oat flour and then add the walnuts, baking powder and cinnamon.
• Pulse to combine the ingredients and chop the walnuts into smaller pieces. 
• Transfer the oat flour mixture to a large bowl.
• Using the food processor, finely chop the butternut squash into pieces.
• Add the squash to the bowl and stir to combine with the oat flour mixture.
• Using the food processor again, add the eggs, bean liquid (aquafaba), applesauce, agave nectar and blend to combine.
• Pour the wet ingredients into the bowl and mix together.
• Spoon the muffin mixture into a muffin tray (or 9x9 baking tray).
• Bake for 30 minutes at 175C / 350F.
• Allow to cool on a wire rack.
• To prepare the cream cheese frosting, blend all the ingredients in a food processor until the cottage cheese is smooth.
• Chill the frosting in the fridge and then spoon on top of the cooled muffins. ENJOY!

Nutritional Information:

Muhammara - Walnut and Red Pepper Dip

This Syrian dip is full of flavour: sweet from the roasted red peppers, nutty from the walnuts, and spicy from the jalapeños and  red pepper flakes. Muhammara means 'reddened' in Arabic and traditional ingredients include Aleppo peppers, adding to the spiciness, but I prefer red bell peppers and jalapeños. Pomegranate molasses is also added to the dip. I didn't have any molasses on hand so I just used pomegranate juice instead. I rarely drink juice - because of the high sugar content per serving - so when I run out of pomegranate juice (something I've had in the fridge since Christmas), I'll just use lemon juice alone.

I didn't bother adding additional oil as there's fats from the walnuts and sufficient liquid from the pomegranate / lemon juice combo. The bread crumbs add a bit of bulk and whole grain brown bread helps give this dip a little fibre. The roasting and peeling process of the red pepper takes a little time but there's no substitute for the flavour.

Muhammara
Makes 5 (70g serving)

Ingredients:
- 60g / 2oz walnuts
- 40g / 1.4oz / 1-2 slice brown bread
- 250g / 9oz red pepper
- 50g / 2oz jalapeño pepper
- 33g / 2tbsp tomato paste
- 15ml / 1tbsp pomegranate juice
- 15ml / 1tbsp lemon juice
- 1tsp cumin
- 1/2tsp red pepper flakes (optional)
- 1/4tsp garlic powder (optional)

Method:

• Roast the peppers, whole, in oven at 220C / 420F for 15 minutes, turn and then roast for another 10 minutes, until skin is charred - but not burnt.
• Place in a ziplock bag or airtight container for 10-15 minutes.
• Peel skins, remove stem and seeds and chop roughly.
• Using a food processor, blend the walnuts and bread.
• Add all the other ingredients and blend until the mixture is smooth.
• Spoon into an airtight container and refrigerate. 
• Serve with chopped vegetables or spread on rice cakes, toast or crackers. ENJOY!

Nutritional Information:

Chia Breakfast Pudding

With my recent Granola recipe post, I am continuing the theme of tasty, high calorie, breakfasts / snacks.

This recipe doesn't contain any oats (for a change) but it still uses natural sugars (from fruit), seeds (chia) and nut butter. Unlike the granola, no baking is required but some evening preparation is needed plus several hours of refrigeration time.

If I'm being organized and planning ahead, and want a filling breakfast for the morning, I always make this chia pudding. It only takes a few minutes to blend everything together. It's also an ideal recipe for any ripe bananas that need eating. However, as mentioned above, it must be made the night before so the chia seeds have time to soak in the banana milk mixture and expand into a delicious creamy pudding. As it's cold and can be stored in a jar, it's easily transportable and can be eaten throughout the morning.

I usually add strawberries but any fresh or frozen berries are fine. I once made it with mango - very tropical and refreshing first thing in the morning!

It's quite calorific with over 20g fat and sugars, but a great source of protein (10g) and fibre (19g). The fats are healthy fats from the almond butter and chia seeds and the sugars are all natural - from the banana and berries.

I did a little research on the health benefits of chia seeds. Of course they are going to be labelled a 'superfood' when they have some many health benefits. Taken from the Authority Nutrition website, which lists 11 Proven Health Benefits of Chia Seeds, as well as the SF Gate Healthy Eating website, which also lists the Top 10 Health Benefits of Chia Seeds, a few common ones are:

• Omega-3 Fatty Acids - can help reduce inflammation, enhance cognitive performance and reduce high cholesterol
• Fiber - an excellent source associated with reducing inflammation, lowering cholesterol and regulating bowel function.
• Antioxidants - help protect the body from free radicals, aging and cancer.
• Can be Digested Whole - do not need to be ground, unlike flaxseeds.
• Blood Sugar Regulation - can reduce insulin resistance and decrease abnormally high levels of insulin in the blood.
• Bone Health - high in calcium, magnesium, phosphorus and protein.
• Easy to Incorporate into Diet - can be eaten raw; soaked in juice; added to porridges, puddings or baked goods; sprinkled on top of cereal, yogurt, vegetables or rice dishes; used to thicken sauces; used as egg an substitute.

Chia Breakfast Pudding
Makes 1

Ingredients:
- 1 ripe banana, chopped
- 240ml / 8floz almond milk, unsweetened
- 16g  1tbsp almond butter
- 85g / 3oz strawberries, chopped
- 28g / 2tbsp chia seeds

Method:

• Blend the banana, milk, almond butter and strawberries in a blender until creamy and smooth.
• Pour into glass/container and stir in the chia seeds.
• Cover the glass/container and store in the fridge overnight. ENJOY in the morning!

Nutritional Information:

Nutty Tofu

We all know tofu is an excellent source of protein - just like meat, but without the cholesterol and animal fats (I'm thinking of red meats in this instance). In addition, it's great at absorbing liquids and flavours so it's ideal to add to any kind of sauce or marinade based dish.

Miso paste, soy sauce, spices such as cumin, turmeric and paprika are my favourite flavours to combine with tofu. This recipe has a variety of flavours: sweet (honey), savoury (soy sauce), nutty (nut buter) tart (vinegar) and spicy (red pepper flakes) flavours.

It was the first time for me to mix nut butter with tofu but I'll definitely be making this again. Besides the marinade time - one hour is ideal - it's a really simple and quick recipe. The tofu is great grilled on the BBQ or on the stove-top. I like to eat it with green vegetables or on top of a salad.

Nutty Grilled Tofu
Makes 4

Ingredients:
- 335g / 12oz tofu, firm
- 60ml / 4tbsp soy sauce, light
- 40g / 2 tbsp honey
- 30ml / 2tbsp vinegar (I use apple cider)
- 64g / 4tbsp nut butter (I use cashew or almond butter)
- 2tsp red pepper flakes
- 1 clove garlic, chopped

Method:

• Drain and slice the tofu.
• Mix all the remaining ingredients together.
• Marinade the tofu slices in a zipped-bag or sealed container for at least 30 minutes.
• Cook the tofu with the marinade for 10 minutes, flipping the slices halfway through.
• Serve with green vegetables or add to a salad. ENJOY!

Nutritional Information:

Granola

Everyone loves granola. It's sweet and crunchy, can be eaten for breakfast with milk, added on top of yogurt, banana ice cream, salads, or simply eaten dry as a tasty snack. The only downside is the calorie content! I could quite happily eat bowls of granola but the extensive amounts of fats and sugars in just a small serving (1/2 cup size) is very surprising. What's more, a standard serving size always seems so small and then my will power is tested (I have none!) when I have to stop myself from having seconds. Store bought granola is also ridiculously expensive!

The upside to granola is that it does contain whole, natural and healthy ingredients - a much better alternative to some of the popular processed breakfast cereals and snacks. There's fiber from the oats, plus the nuts and seeds all contain healthy fats. Obviously, granola is healthy in moderation!

In order to get the sweet crispy crunch, it's essential to use fat (in the form of oil) and a liquid sweetener (like honey or maple syrup). Hence the high calorie content! The oil provides moisture, which explains why fat-free granola is all dry and dusty, that coats the sugar-coated nuts, oats and seeds. The end result is a crisp coating that has a sense of moistness.

It's fun to try different combinations of ingredients, adding a variety of nuts, seeds and dried fruits. Just try not to eat the entire batch in one go!

Granola
Makes 8 (60g serving)

Ingredients:
- 120g / 6tbsp honey
- 60 ml / 4tbsp coconut oil
- 2tsp vanilla extract
- 240g / 8.5oz oats
- 28g / 1oz almonds, chopped
- 30g / 1oz walnuts, chopped
- 15g / 2tbsp pumpkin seeds
- 15g / 2tbsp sunflower Seeds
- 40g / 1.4oz cranberries, dried

Method:

• In a bowl, whisk together the honey, coconut oil and vanilla.
• In a separate bowl, stir all the remaining ingredients together.
• Pour the honey oil liquid over the dry ingredients and gently fold until the oats, nuts and fruit are thoroughly coated.
• Spread the mixture on a baking tray (9x13inch), lined with parchment paper, and press down to gently compact the mixture.
• Bake in the oven at 175C / 350F for 20 minutes, until golden brown.
• Allow the granola to completely cool, so it becomes crisp, before transferring into a air-tight container. 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:

Date and Pecan Squares

I was given some home-grown Texas pecans recently. After going out and purchasing a nut-cracker, plus several hours shelling each nut, I decided to make these date and pecan squares. They are all-natural and don't contain any added sugars.

I made a second batch using walnuts and spooned the batter into individual paper cases, which turned out to be just as delicious as the original pecan squares. They can be easily frozen and don't take long to defrost. The perfect snack for on-the-go!

A little almond butter spread on top of the squares is extra yummy!

Date and Pecan Squares
Makes 8

Ingredients:
- 120g / 4oz dates, pitted (I used Medjool dates)
- 56g / 2oz pecans, shelled and roughly chopped
- 112g / 4oz applesauce, unsweetened
- 120g / 4oz flour
- 40g / 1.4oz oats
- 1tsp baking powder
- 60ml / 4tbsp date liquid
- 1tsp cinnamon

Method:

• First, soak the dates in warm water to soften.
• Drain, reserving 1/4cup / 60ml liquid and then roughly chop.
• In a bowl, add all the ingredients and stir to combine.
• Spoon the batter into a loaf pan or 8x8 square tin and bake for 30 minutes at 175C / 350F.
• Allow to sit in the tin for 10 minutes before cooling on a wire rack and slicing into squares. ENJOY!

Nutritional Information:

Raw Chocolate Brownies

These brownies are different to previous versions in that they are no-cook and do not contain any vegetables! They are also egg-free and flour-free. They're utterly delicious but are quite calorific in terms of fats and sugars. Plus, the recipe below has to be divided into 16, whereas my other brownies are cut into 8. Sadly, there's less brownie to consume per serving but they are very satisfying and every bite is a chocolate dream!

Other no-cook brownies include my Mint Chocolate Brownies. Whilst my Peppermint Chocolate Squares aren't technically called brownies, they are no-cook, and do include nuts, coconut oil, honey and cocoa powder - just like the recipe below.

I adapted this recipe from the Oh She Glows blog - Two-Layer Raw Chocolate Brownies - omitting additional walnuts, cacao nibs and salt.

Raw Chocolate Brownies
Makes 16

Ingredients:
For the base:
- 120g / 4.5oz walnuts
- 80g / 8tbsp hemp seeds (raw shelled)
- 160g / 6oz dates, pitted, soaked and drained (I use Medjool)
- 40g / 8tbsp cocoa powder, natural unsweetened
- 1.5tsp vanilla extract

For the chocolate topping:
- 120ml / 8tbsp coconut oil, melted and slightly cooled
- 40g / 8tbsp cocoa powder, natural unsweetened
- 80g / 4tbsp honey
- 1/2tsp vanilla extract

Method:

• In a food processor, process the walnuts into fine crumbs.
• Add the hemp seeds and the drained dates and process until finely chopped and sticky.
• Add the cocoa powder and vanilla, and process until thoroughly combined.
• Press mixture into a loaf tin or 8x8 pan (lined with parchment paper).
• Place in the freezer for 10 minutes.
• Meanwhile make the chocolate topping by mixing the coconut oil, cocoa powder, honey and vanilla together.
• Remove the brownie base from the freezer and pour over the chocolate topping.
• Place in the fridge for 10-20 minutes until the topping has set and the brownie is firm enough to slice.
• Cut into 16 squares.
• Store in the fridge. ENJOY!

Nutritional Information:

Pumpkin Brownies

These pumpkin brownies have slightly more calories compared to my other versions using beets and/or courgettes.
Beetroot Brownies
Chocolate Courgette  / Zucchini Brownies
Beetroot Courgette Brownies

The recipe below also contains nut butter, flax-egg (instead of a regular egg) and more dark chocolate (instead of cocoa powder). However, they are really moist, chocolaty and the perfect sweet treat!

Pumpkin Brownies
Makes 8

Ingredients:
- 80g / 3oz dark chocolate chips or chopped
- 64g / 4tbsp nut butter (I use almond butter)
- 30ml / 2tbsp coconut oil, melted and slightly cooled
- 13g / 2tbsp flaxseed meal
- 90ml 6tbsp warm water
- 20g / 1tbsp honey
- 160g / 6oz pumpkin purée
- 1tsp vanilla extract
- 120g / 4.5oz flour (I use whole wheat)
- 1tsp baking powder
- 1tsp cinnamon

Method:

• Melt half the chocolate (40g) in a bowl and stir in the nut butter and coconut oil.
• In a separate bowl, make flax egg by combining the flaxseed with the water, whisking until 'eggy' in consistency.
• Add the honey, pumpkin purée, vanilla to the flax egg mixture.
• Stir in the chocolate butter mixture.
• Then add the flour, baking powder and cinnamon and mix all ingredients together.
• Stir in the remaining chocolate pieces.
• Pour the batter into a loaf tin or 8x8 pan (lined with parchment paper or sprayed with cooking spray).
• Cook at 175C / 350F for 30 minutes.
• Cool on a wire rack and cut into 8 squares. ENJOY!

Nutritional Information:

Butternut Squash Tart with Hazelnuts

This hearty vegetarian tart has some great textures and flavours: Sweet butternut squash, crunchy hazelnuts, and cheesy nutritional yeast all served on top of a fibrous, nutty pie base.

I like the combination of hazelnuts and butternut squash but I guess cashews or walnuts could also be used as an alternative. Dry roasted hazelnuts can be bought in bulk which saves time, but it's also relatively easy to do at home simply by toasting the hazelnuts in the oven for about 10 minutes at 190C / 375F. Remove shells by rubbing nuts between palms.

Once cooled, individual slices can be wrapped in cling film and frozen for future meals. I've also doubled the ingredients for this dish and made the tart in a 9inch pie dish with a deeper base, and then cut into 8.

Butternut Squash Tart with Hazelnuts
Makes 4
Click HERE for a printable recipe card.

Ingredients:
- 13g / 2tbsp flaxseed meal
- 120ml / 4floz water
- 56g / 2oz almonds
- 40g / 1.4oz oats
- 60g / 2oz flour
- 450g / 16oz / 1 small butternut squash, cubed
- 85g / 3oz onion, chopped
- 30g / 1oz hazelnuts, roasted and chopped
- 1 egg, beaten
- 16g / 2tbsp nutritional yeast
- ground black pepper

Method:
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 pie/tart pan lined with parchment.

Bake in the oven at 190C / 375F for 10-12 minutes. Cool on a wire rack.

Lightly spray the butternut squash cubes with cooking spray and ground a little black pepper (if desired) and then roast in the oven at 200C / 400F for 30 minutes, until tender and golden brown.

Meanwhile, cook the onions in a pan sprayed with cooking spray. Add 1tbsp water to the pan and cook for 5-7 minutes until onions are browned.

Transfer onions and roasted squash to a large bowl and add hazelnuts, egg, and nutritional yeast. Gently stir to combine, grinding a little black pepper.

Spoon mixture into pie base and pat down gently. Bake in the oven at 200C / 400F for 30-40 minutes, until the filling is hot.

Allow to cool for 10 minutes before slicing into quarters. Serve with green vegetables. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information: