Multi-Grain Multi-Seed Bread

Continuing with the use of my bread flour, after the success of my Courgette and Mushroom Bread, and my desire to use a few tablespoons of the sunflower seeds and pumpkins seeds I recently bought (a total of 4 bags each!), I found an ideal recipe for a multi-grain, multi-seed bread loaf.

I adapted the original recipe slightly, taken from the All Recipes website, halving the amount of liquid sweetener and using bread flour instead of regular all-purpose flour. I couldn't wait to incorporate sunflower seeds, pumpkin seeds, sesame seeds in with a mixture of flours and oats. There's a good serving of healthy fats and protein from the seeds, together with fibre from the whole wheat flour, giving the bread lots of flavour and texture!

Roasting / toasting raw seeds and nuts really enhances the flavour. I usually do large batches of nuts (esp. almonds and cashews), as well as sunflower and pumpkin seeds in the oven - simply laid out on a baking tray for 10-15 minutes at 175C / 350F, turning occasionally to ensure they don't burn. If I don't have any dry roasted nuts and seeds to hand, I throw some in a pan and gently toast them on the stove top.

The calorie content for this bread and the courgette bread is very similar, as is the protein and carbs. However, there's more fibre in the loaf below as I used whole wheat flour, and more fats due to the mixture of seeds. I also added a tablespoon of agave nectar whereas the courgette bread has less than a gram of sugar per slice.

This bread is great toasted or eaten plain. Before a run in the moring, I usually eat a slice with almond butter and sliced banana. Great fuel to start the day!

Multi-Grain Multi-Seed Bread
Makes 12

Ingredients:
- 30g / 3tbsp pumpkin seeds
- 23g / 3tbsp sunflower seeds
- 18g / 2tbsp sesame seeds
- 26g / 5tbsp oats
- 180g / 6.5oz whole wheat flour (150g/5.5oz for bread and 30g/1oz for kneading)
- 120g / 4.5oz bread flour
- 7g / 0.25oz active dry yeast
- 1/2tsp salt
- 240ml / 8floz warm water
- 20g / 1tbsp agave nectar OR honey
- 1 egg white
- 15ml / 1tbsp water OR milk

Method:

• If preferred, toast the seeds in a pan for 5 minutes and then transfer to a bowl and stir in the oats.
• In a large bowl, combine 150g/5.5oz whole wheat flour, bread flour, active dry yeast and salt.
• Add the agave nectar or honey into the warm water and stir to combine.
• Pour the liquid and the egg white into the bowl of flours and mix together to form a sticky dough
• Using the remaining 30g/1oz flour, knead the dough on a floured surface for 10 minutes.
• Place back in the bowl and cover loosely with oiled cling film.
• Let the dough rise for 60-120 minutes, at room temperature, so it doubles in size.
• When the dough has risen, punch the dough with fists and add most of the seed mixture, leaving about 2 tablespoons for the top.
• Roll the dough into a loaf shape rectangle, about 12x8 inches and then roll up its shortest end.
• Pinch the ends together and tuck underneath, then place the dough into a loaf pan with the seam underneath.
• Cover the dough with the oiled cling film again and let the loaf rise for 1 hour until doubled in bulk.
• Brush the top of the loaf with a tablespoon of water or milk and sprinkle the remaining seed mixture.
• Bake in the oven at 175C / 350F for 30-35 minutes.
• Remove the bread from loaf the pan and allow to cool completely on a wire rack before slicing. ENJOY!

Nutritional Information:

Pumpkin Chocolate Cake

As it's October, and the seasons are changing, pumpkins are beginning to appear in supermarkets as well as on door-steps and in lattes! The beauty of stocking canned pumpkin purée in my pantry means I can cook and bake with it all year round. A particular favourite meal is my Pumpkin, Kale, Ginger, Tofu Curry.

In the past I've made chocolate brownies using pumpkin and also a gooey chocolate fudge cake which is gluten, dairy and grain free. I wanted to combine both recipes and adapt them slightly to get a soft chocolaty cake with less fats than the pumpkin brownie and less sugar than the fudge cake. The brownie recipe uses more nut butter and coconut oil than the recipe below and the fudge cake has a high sugar content due to the chocolate sauce drizzled on top.

The brownie recipe also calls for flax-egg but I used aquafaba (chickpea liquid) instead and added the dry flaxseed to the flour, thus reducing the amount of flour needed by a quarter. If flaxseed is not to hand, a whole cup (120g) of flour or oat flour can be used.

If served with ice cream (frozen bananas), this would be an excellent dessert!

Pumpkin Chocolate Cake
Makes 8

Ingredients:
- 32g / 2tbsp nut butter (I use cashew or almond butter)
- 15ml / 1tbsp coconut oil, melted
- 20g / 1tbsp agave nectar OR honey
- 45ml / 3tbsp aquafaba / bean liquid
- 160g / 6oz pumpkin purée
- 1tsp vanilla extract
- 90g / 3oz flour (I use whole wheat)
- 26g / 4tbsp flaxseed meal
- 20g / 4tbsp cocoa powder, unsweetened
- 1tsp baking powder
- 1/2tsp cinnamon
- 40g / 1.4oz dark chocolate, chopped OR chocolate chips

Method:

• In a bowl, combine nut butter, coconut oil, honey, aquafaba, pumpkin and vanilla.
• In another bowl, mix together the flour, flaxseed, cocoa, baking powder and cinnamon. 
• Fold the dry ingredients into wet ingredients and stir until well mixed. 
• Stir in the chopped chocolate (or chips).
• Spread the mixture in an 8x8 baking tray or loaf tin and bake for 30 minutes at 175C / 350F.
• Allow to cool on a wire rack before slicing. 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:

Pumpkin Courgette Brownies

Another mash up of two brownie recipes:
Pumpkin Brownies
Beetroot Courgette Brownies

Through experimentation - mostly as a result of discovering what's leftover in my fridge - I've learned that any of the following can be combined with basic ingredients to make healthier versions of traditional chocolate brownies:
beetroot, pumpkin, courgette, sweet potato (not tried yet).

The basic ingredients for the brownies are simply:
flour/oats, baking powder, cocoa powder, egg/flax egg, apple sauce/coconut oil, honey and some dark chocolate.

Pumpkin Courgette Brownies
Makes 8

Ingredients:
- 110g / 4oz courgette, grated
- 125g / 4.5oz pumpkin purée
- 120g / 4.5oz flour (I use whole wheat)
- 20g /4tbsp cocoa powder, natural unsweetened
- 1tsp baking powder
- 20g / 1tbsp honey
- 1 egg, beaten
- 30ml / 2tbsp coconut oil, melted and slightly cooled
- 1tsp vanilla extract
- 40g / 1.4oz dark chocolate chips or chopped

Method:

• In a bowl stir together the grated courgette and pumpkin purée.
• In a large bowl, stir together the dry ingredients (flour, cocoa powder, baking powder).
• Add in the wet ingredients (honey, egg, coconut oil, vanilla extract).
• Stir in the beet courgette mixture.
• Finally, stir in the chopped chocolate or chocolate chips.
• Pour 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:

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:

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:

Cottage Cheese Cheesecake - Pumpkin

After a successful strawberry cottage cheese cheesecake, I made a pumpkin version. It's just as delicious as the strawberry cheesecake but a little more seasonal. It's a nice alternative to pumpkin pie too! It's also a good alternative to my Chocolate Fudge Cake, which also uses pumpkin puree.

Canned pumpkin is all natural and perfect for using in both sweet and savoury recipes. It's low calorie (40 calories per 120g/half cup serving), low in fat (0.5g), low sodium (5mg) and a good source of fibre (5g). A serving has 4g sugars which makes it naturally sweet but not as sweet as fruit.

Cottage Cheese Cheesecake - Pumpkin
Makes 4
Click HERE for a printable recipe card.

Ingredients:
- 225g / 8oz lowfat cottage cheese
- 120g / 4oz pumpkin purée
- 56g / 2oz nonfat Greek yogurt
- 1 egg
- 25g / 6tsp sugar, white
- 15g / 1.5tbsp flour
- 1/4tsp mixed/all spice OR pumpkin pie spice (optional)
- cashew crust

Method:
First, let the cottage cheese sit in a sieve for 15-20 minutes so excess liquid can drain away.

In a food processor, blend the pumpkin purée, cottage cheese and yogurt until smooth.

Add the egg, sugar, flour and spice and blend.

Pour into a cake pan or individual dishes, on top of the cashew pie crust (if using), and bake for 30 mins at 175C / 350F.

Cool completely and refrigerate for several hours before serving. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Cottage Cheese Cheesecake - Pumpkin NI

Cashew Pie Base NI

Chocolate Fudge Cake

This chocolate fudge cake is gluten, dairy and grain free. I can't remember the last time I ate such a delicious gooey chocolate cake that was healthy - or at least healthier than store-bought or restaurant versions!

The unconventional ingredients are flaxseed and pumpkin puree.

A little nut butter or a tbsp coconut oil and egg (or aquafaba for an egg-free version) are mixed with cocoa powder and honey. I also added in a small amount of chopped dark chocolate. The icing on the cake (quite literally) is some confectioners sugar (icing sugar) and a small amount of cocoa powder.

I came across this recipe from the Top With Cinnamon Blog. I usually adapt the ingredients and/or method a little but this recipe was perfect so besides the measurements (I reduced the # of tbsps of honey), I followed along diligently. That being said, the second time I made this cake, I did use coconut oil instead of cashew butter. The nutritional content for an ounce of cashews is very similar to a tablespoon of coconut oil.

The urge to eat two pieces of cake - one after the other - was incredibly difficult to resist, especially as it was warm and sticky whilst cooling from the oven. At only 148 calories per slice, it wouldn't have been terribly gluttonous! If compared to the Betty Crocker cake mix that can be purchased from the supermarket, one slice of this cake is 280 calories and contains a questionable mix of ingredients.

Betty Crocker Chocolate Fudge Cake Mix

Chocolate Fudge Cake

Makes 8 squares/slices

Ingredients:

- 52g / 8tbsp flaxseed meal
- 40g / 8tbsp cocoa powder, unsweetened
- 1tsp baking soda
- pinch of salt (optional)
- 1tsp vanilla extract
- 1 egg, beaten OR 45ml / 3tbsp aquafaba/bean liquid
- 80g / 4tbsp honey OR agave nectar
- 150g / 5.4oz pumpkin puree
- 28g / 1oz cashew butter OR 15ml / 1tbsp coconut oil
- 30g / 1oz dark chocolate, chopped OR chocolate chips
- 15g / 2tbsp confectioners sugar / icing sugar
- 2g / 1tsp cocoa powder, unsweetened
- 1tsp almond milk OR water

Method:

• Stir together the flaxseed, cocoa, baking soda and salt in a bowl.
• In a jug, whisk together the vanilla, egg (OR 3tbsp aquafaba), honey, pumpkin purée and cashew butter (OR 1 tbsp coconut oil) with a fork. 
• Pour into the dry ingredients and mix until well combined.
• Pour into a loaf pan lined with parchment. 
• Scatter the chocolate and push into the batter. 
• Bake in the oven at 175C/350F for 30-35 minutes.
• Stir together the confectioners sugar / icing sugar and cocoa powder, then stir in almond milk or water.
• Spoon over the cake whilst it is cooling. 
• Cut into 8 squares or slices.
• ENJOY whilst warm and gooey!

Nutritional Information:

Thai Green Pumpkin Dip

The seasons are changing and pumpkin recipes are becoming popular. The Thai green sauce is made with jalapenos, traditional in Thai cooking to make curries and give dishes spice and 'hotness', together with poblano peppers and green tomatoes.

The dip is low calorie and can be eaten with freshly cut vegetables and baked corn chips. The mixture of hotness and creaminess is a great combination, due to the spicy Thai green sauce and the nonfat Greek yogurt. With only three ingredients, it's quick and easy to make.

There are no beans in this dip, unlike the other dips I've previously made.

Thai Green Pumpkin Dip
Makes 8, 84g/3oz servings

Ingredients:
- 280g/ 10oz pumpkin puree
- 96g / 6tbsp thai green sauce
- 225g / 8oz nonfat Greek yogurt

Method:
In a bowl, mix together all ingredients and spoon into a container.
Serve with corn chips and chopped vegetables. ENJOY!

Nutritional Information:

Pumpkin, Kale, Ginger, Tofu Curry

With the exception of one slice of pumpkin pie at Thanksgiving, I didn't eat any pumpkin last autumn. I didn't even carve one for Halloween. Therefore, I feel it's ok to blog about a pumpkin recipe in March - it's not quite spring yet! Plus canned pumpkin keeps in the store cupboard for months!

This recipe has been adapted from the Revive Cafe Cookbook. However, only a few ingredients and quantities remained the same as I pretty much changed everything else - either to make it healthier or because I didn't have the set ingredients to hand. Nevertheless, it turned out to be super tasty, and under 200 calories per serving! Add brown rice, quinoa or blended cauliflower to create a super filling meal.

Below is my adapted recipe and also the ingredients I changed:

• No oil - 1tbsp olive oil typically has 120 calories and 14g fat. It's easy to get carried away with oil so I rarely use it, instead opting for a little cooking spray and a splash of water
• Fresh ginger instead of ginger puree - no oil needed to make the ginger puree.
• No additional sugar - the original recipe calls for 6tbsp honey - that's approx. 360 calories and 96g carbohydrates, all of which is sugar (24tsp sugar!). There's plenty of sweetness is this dish, from the pumpkin and tomatoes.
• Unsweetened almond milk instead of coconut cream - I'm sure the cream would make this curry more traditional but milk is a healthier alternative, and something I always have in the fridge.
• Canned pumpkin instead of roasted pumpkin - whilst roasted pumpkin would most likely taste better, canned pumpkin can be bought out of season and is quick and easy to add to a dish.
• A 450g/16oz pack of tofu is plenty for this dish and certainly contributes towards the protein allowance in each serving.
• Kale or spinach can be used in this curry. Add spinach just before turning off the heat as it doesn't require any cooking and will wilt once stirred into the pan.

Pumpkin, Kale, Ginger, Tofu Curry
Makes 4

Ingredients:
- 110g / 4oz onions, chopped
- 2 cloves garlic, crushed
- 110g / 4oz / 2 stalks celery, chopped
- 15g / 3tbsp ginger, chopped
- 1tbsp cumin powder
- 1/2tbsp turmeric powder
- 1tbsp ground coriander
- 800g / 28oz / 2 cans diced tomatoes (no salt added)
- 180ml / 6floz  almond milk, unsweetened
- 425g / 15oz / 1 can pumpkin, canned
- 450g / 16oz tofu firm, cubed
- 80g / 3oz kale OR spinach

Method:

• If desired, blend the diced tomatoes in a food processor.
• In a pan, sprayed with cooking spray, cook the onion, garlic, celery and ginger for approx. 5 minutes.
• Add cumin, turmeric and coriander, mix well.
• Add the tomatoes and boil for 5 minutes.
• Stir in the almond milk, pumpkin, tofu and kale and simmer for 5-7 minutes. 
• Add a little water or simmer for longer depending on desired consistency of curry.
• Serve with brown rice, quinoa, cauliflower rice or courgette noodles. ENJOY!

Nutritional Information: