Chicken and Mushroom Pie

I love chicken pie. I made this version with carrots, celery, courgette and mushrooms. You can add peas or leeks to the pie if you prefer alternative vegetables. The calorie count is higher than my usual recipes posted to this blog. However, this is what I call a 'proper' meal (i.e. over 500 calories) and is very filling. I guess it's not everyday you get to eat pie!

Chicken and Mushroom Pie
Makes 6 slices

Ingredients:

- 560g / 20oz chicken breast

- 280g / 10oz carrots

- 150g / 5oz courgette

- 200g / 7oz celery

- 140g / 5oz mushrooms

- 200g / 7oz onions

- 56g / 2oz margarine, light

- 60g / 2.1oz flour

- ground black pepper

- 480ml / 16floz chicken broth, reduced sodium

- 240ml / 8floz unsweetened almond milk

- 420g / 15oz / 2 pie crusts, unbaked

Method:

Preheat the oven to 425F / 220C. 

In a saucepan, combine chicken, carrots, courgettes, celery and mushrooms. Add water to cover and boil for 15 minutes. Remove from heat, drain and set aside.

In the saucepan, cook the onions in margarine until soft and translucent. 

Stir in the flour and ground pepper. Slowly stir in the chicken broth and almond milk. Simmer until thick.

Remove from heat and set aside.

Place the chicken mixture in bottom pie crust. Pour hot liquid mixture over the top.

Cover with top crust, seal edges. Make several small slits in the top to allow steam to escape.

Bake in the oven for 30-35 minutes, or until pastry is golden brown.

Cool for 10 minutes before serving. ENJOY!

Nutritional Information:

Tofu Mayonnaise

Instead of eating regular mayo which contains a lot of oil and raw eggs, this healthy, low fat, egg-free alternative has a similar creamy texture to mayo but is made of blended tofu! It makes a perfect substitute which can be used as a condiment for okonomiyaki, chili rubbed chicken, sushi, veggie bean burgers and beef burgers.

Tofu Mayonnaise 

Makes 10, 50g servings (500g)

Ingredients:

- 350g / 12.5oz firm tofu

- 75ml / 5tbsp lemon juice

- 15g / 1tbsp mustard

- 20g / 1tbsp honey

- 1 clove garlic, crushed

Method:

Add all ingredients to a food processor and blend until smooth.

If it is too thick, add a little water.

ENJOY!

Nutritional Information:

Broccoli and Dill Soup

I'm on a roll with winter soup recipes...
The one below includes broccoli and white potatoes, with a couple of tablespoons of dill (no spices this time!).

If you prefer sweet potatoes and/or lentils, try these other soup ideas:
Indian Spiced Lentil and Vegetable Soup
Sweet Potato and Lentil Soup

Broccoli and Dill Soup
Makes 4 servings

Ingredients:
- 110g / 4oz onion, chopped
- 1 clove garlic, crushed
- 110g / 4oz (2 stalks) celery
- 330g / 12oz potato, chopped
- 720ml / 24floz water
- 315g / 11oz broccoli, chopped (including stalks)
- 480ml / 16floz water
- 2tbsp dried dill or dill paste
- 240ml / 8floz almond milk, unsweetened

Method:
Add the chopped onion, garlic and celery to a saucepan, sprayed with cooking oil, and cook for a couple of minutes.
Add the chopped potatoes and 3 cups (720ml) water. Cook for 15 minutes.

Add the chopped broccoli, dill and another 2 cups (480ml) water. Cover with a lid and cook for 10 minutes.

Blend vegetables with a hand-held blender or in a food processor, stirring in the almond milk.

ENJOY!

Nutritional Information:

Sweet and Sour Tofu Stir Fry

This is my first recipe published on my blog that features tofu. I love this protein-packed food so I'm sure there will be many more to come.

Tofu is a food made by coagulating soy milk and then pressing the resulting curds into soft white blocks. I prefer the firm/hard variety of tofu but I have eaten the soft/silken kind before, which is undrained and unpressed. Wikipedia has endless amounts of information about tofu.

I was keen to learn more about the nutritional value of tofu. I knew it was low in calories and a great source of protein. A 110g / 4oz serving of tofu gives you 10g protein. That's the same amount of protein in a glass (240ml / 8floz) of dairy milk. An egg has 6g protein whilst a serving of beef (110g / 4oz) contains 26g protein. Obviously vegetarians aren't going to opt for the beef option for their source of protein!

A serving of tofu contains 5g fat, a similar amount to eggs. However, a serving of beef contains 15g fat! Tofu is also a cholesterol-free food whilst eggs usually have approx. 200mg cholesterol.

This dish  is like a rainbow: red tomatoes, orange carrots, yellow pineapple, green peppers/celery etc. Whilst there's quite a bit of sugar (natural, of course) in this dish - from the pineapple chunks - the tofu is low in calories. I prefer to eat this stir fry with blended cauliflower instead of rice or quinoa to keep a moderate carbohydrate intake.

Sweet and Sour Tofu Stir Fry
Makes 5
Click HERE for a printable recipe card.

Ingredients:
- 15ml / 1tbsp olive oil
- 185g / 6.5oz onion, chopped
- 120g / 2 stalks celery, chopped
- 190g / 7oz carrot, cut into halfmoons
- 160g / 6oz green pepper, cut into cubes
- 110g / 4oz mushrooms, chopped
- 10g / 2tbsp ginger, chopped
- 300g / 11oz firm tofu, cut into cubes
- 411g / 14.5oz / 1 can diced tomatoes (no added salt)
- 20g / 1tbsp honey
- 560g / 20oz pineapple chunks (in pineapple juice), reserve juice
- 10g / 1tbsp flour
- 15g spring onions (garnish)

Method:
In a pan or work, heat the oil and cook the onion, celery, carrot, pepper, mushrooms and ginger for about 5 minutes. Keep veg crunchy.
In another frying pan, sprayed with cooking oil, saute the tofu cubes for 10 minutes, until golden brown.
Add tomatoes, honey and pineapple chunks to the wok and heat until bubbling.
Add golden tofu cubes to the wok.
Mix the pineapple juice with the flour and add to the wok.

Once the sauce has thickened, serve on a bed of cooked brown rice or blended cauliflower.
Garnish with chopped spring onions. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Avocado and Tuna Salad

This salad makes the ideal snack or lunch, especially if you're on the go or really hungry after exercising.

It's a great source of healthy fats (avocado) and protein (tuna) and uses lemon juice for a refreshing dressing instead of oil or creamy alternatives.

I could have called this salad 'Mexican Avocado and Tuna Salad' as so many recipes that use black beans often title their dishes 'Mexican...'.  I also used sweet corn which is frequently paired with black beans, e.g. Mexican black bean soup. Whilst black beans are used extensively in Central and South American cuisines, I didn't want to be stereotypical.
Feel free to substitute the black beans with chick peas, lentils, red kidney beans etc.

Avocado and Tuna Salad

Makes 2

Ingredients:

- 100g / 3.5oz avocado

- 150g / 5oz tomato

- 160g / 6oz green pepper

- 120g / 2 stalks celery

- 85g / 3oz sweet corn

- 100g / 3.5oz black beans (no added salt)

- 112g/ 4oz canned tuna in water, drained

- 30ml / 2tbsp lemon juice OR lime juice

- ground black pepper

Method:

Chop / slice avocado, tomato, green pepper and celery.

In a bowl, add black beans and sweet corn to the vegetables/fruits. 

Add the canned tuna and combine.

Stir in the lemon or lime juice and grind black pepper on top to finish. 

ENJOY!

Nutritional Information:

Vegetable and Quinoa Stir Fry

This simple and quick recipe is great for a mid-week meal. It's amazing how much flavour and colour half a teaspoon of turmeric adds to a dish! Turmeric has a peppery, warm and bitter flavour and a mild fragrance slightly reminiscent of orange and ginger.

Here's some information I found on the internet about turmeric:
"Turmeric comes from the root of the Curcuma longa plant and has a tough brown skin and a deep orange flesh. Turmeric has long been used as a powerful anti-inflammatory in both the Chinese and Indian systems of medicine. Turmeric was traditionally called "Indian saffron" because of its deep yellow-orange color and has been used throughout history as a condiment, healing remedy and textile dye."

You can read more about this anti-inflammatory spice here.
Any left over stir fry can be reheated or eaten cold the next day for lunch!

Vegetable and Quinoa Stir Fry
Makes 4
Click HERE for a printable recipe card.

Ingredients:
- 170g / 6oz quinoa
- 480ml / 16floz water
- 15ml / 1tbsp olive oil
- 185g / 6.5oz onion, chopped
- 1 clove garlic, crushed
- 5g / 1tbsp ginger, chopped
- 150g / 5oz carrot, cut into matchsticks
- 150g / 5oz green pepper, cut into cubes
- 85g / 3oz peas, frozen
- 1/2tsp turmeric
- 20g / 1tbsp honey

Method:
Cook the quinoa with water in a covered saucepan. The general rule is 2:1 water : quinoa ratio. Bring to the boil and then simmer on a low heat for approx. 10 minutes until all the water has been absorbed. You can always add a little more water if necessary.
In a pan or wok, heat the oil and then cook the onion, garlic, ginger, carrot, pepper and peas.
After 5 minutes, add the turmeric powder and mix well for 30 seconds.
Add the honey and cook for another 3-5 minutes, until the vegetables have softened.
Stir in the cooked quinoa.
ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Sweet Potato and Lentil Soup

I love the combination of flavours in this hearty soup. The sweetness from the potatoes go perfectly with the ginger, turmeric and curry powder. It doesn't take long to make - just boil the potatoes (and lentils if necessary) and then blend it altogether!

Try the carrot and sweet potato pancakes if you can't get enough of sweet potato goodness!

Sweet Potato and Lentil Soup
Makes 5 servings

Ingredients:
- 110g / 4oz onion, chopped
- 110g / 4oz (2 stalks) celery, chopped
- 5g / 1tbsp chopped ginger or ginger puree
- 1tsp turmeric powder
- 2tsp mild curry powder
- 840g / 30oz sweet potato, chopped
- 720ml / 24floz boiling water
- 140g / 5oz lentils (pre-cooked)
- 720ml / 24floz boiling water
- 240ml / 8floz almond milk, unsweetened
- 1tbsp lime juice
- parsley (optional garnish)

Method:
Cook the lentils for 30 minutes if necessary.

In a saucepan, cook the onions, celery, ginger for a couple of minutes.

Add chopped sweet potato and 3 cups (720ml) water. Add curry powder and turmeric. Boil for 10-15 minutes until potato is soft.

Add the lentils and another 3 cups (720ml) water and cook for another 5 minutes.

Using a hand-held blender or food processor, blend into a soup, adding the almond milk and lime juice.

Garnish with parsley to serve. ENJOY!

Nutritional Information:

Carrot and Sweet Potato Pancakes

These sweet potato pancakes taste great and are quite versatile. Add any vegetables and spices. The sweet potato is a staple carbohydrate that's sweet, low in fat, and gives you plenty of energy for the day.

When compared with white potatoes, both are packed with fibre and are full of nutrients, especially if you leave the skins on. Sweet potatoes are full of Vitamin A and C. Perfect for cold winter weather!
You can read more about the benefits of sweet and white potatoes online.

Carrot and Sweet Potato Pancakes
Makes 4, 2 pancakes per serving

Ingredients:
- 360g / 13oz sweet potato
- 90g / 3oz onions, chopped
- 120g / 4oz carrots, grated
- 1tsp coriander, ground
- 1tsp turmeric powder
- 1tsp cumin
- 40g / 1.4oz oat flour (old fashioned oats food processed)
- 120ml / 4floz water

Method:

• Microwave or bake the sweet potato until very soft and mashable.
• In a pan, sprayed with cooking oil, cook the onions and carrots until soft. 
• Add the spices and mix for 30 seconds.
• In a small bowl, mix the oat flour and water together.
• In a separate bowl, combine the mashed sweet potato and onion mixture with the flour/water batter, adding a little extra water to make them just moist, if needed.
• Heat a pan, sprayed with cooking oil, and cook four patties/pancakes. 
• Flip the pancakes after several minutes.
• Serve with green vegetables. ENJOY!

Nutritional Information:

Chocolate Pie with Almond Crust

This recipe uses the chocolate pudding recipe from a previous post, plus an almond crust for the pie base. Unlike traditional crusts that usually use crushed digestive biscuits or graham crackers mixed with melted butter, this base uses blended almonds and oat flour, with a little oil and honey to bind the mixture together.

Almond Pie Crust 

Makes 4 pie crusts

Click HERE for a printable recipe card.

Ingredients:

- 56g / 2oz almonds

- 37.5ml / 2 1/2tbsp olive oil

- 40g / 2tbsp honey

- 80g / 2.8oz oat flour

Method:

In a food processor blend the almonds into find crumbs, the size of sand. 

Add the oil, honey and oat flour.

Process again until the dough comes together. It should stick together when pressed between your fingers. If it doesn't, try blending it for a bit longer. 

Spoon out into four 10cm/4" diameter dishes. Flatten and smooth the surface.

Spoon the chocolate pudding mixture on top of the almond crust.

Chill in the fridge. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Almond Pie Crust

Chocolate Pudding

Okonomiyaki (Japanese Pancake)

Okonomiyaki is a Japanese savoury pancake, containing a variety of ingredients.
The name is derived from the word okonomi, meaning "choice/preference" or "what you like", and yaki meaning "cooking' or "grilling".
This meat-free version contains cabbage (the main ingredient in any okonomiyaki), carrots, mushrooms and onions. For extra protein, a beaten egg can be added, or small pieces of chicken, fish or pork.

Okonomiyaki

Makes 2 pancakes 

Click HERE for a printable recipe card.

Ingredients:

- 60g /2.1oz oat flour (old fashioned oats food processed)

- 60g / 2.1oz whole wheat flour

- 1/2tbsp ginger

- 240ml / 8floz water

- 200g / 7.1oz cabbage

- 50g / 1.8oz onion

- 84g / 3oz mushrooms

- 140g / 5oz carrot

Method:

Mix the oat flour, whole wheat flour and ginger with the cup of water to form a batter.

Chop the cabbage, onion and mushrooms, julienne or grate the carrots and mix the vegetables into the batter. It may seem there is not enough batter but it will go further than you think!

Heat a frying pan with cooking spray and spoon the mixture into the pan. Flatten and compact the mixture as the cabbage reduces in size.

Flip the pancake using a second heated frying pan or flip onto a plate and then slide back into the pan.

When cooked on both sides, serve with mustard mayo (1 tbsp light mayo and 1tsp mustard). ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Black Almond Fudge

Unlike traditional fudge, which usually contains large amounts of processed sugar, butter, cream, chocolate etc. this recipe uses fruit (dates and bananas) and black beans! It has a little honey for additional sweetness and almonds for a bit of crunch!

It can be baked or left uncooked and simply frozen. A couple of pieces make a great snack, or add a scoop of fruit ice cream for a tasty dessert.

Black Almond Fudge

Makes 24 pieces, 2 pieces a serving

Click HERE for a printable recipe card.

Ingredients:

- 100g / 3.6oz dates, pitted

- 400g / 14oz / 1 can black beans (no added salt), drained and rinsed

- 1 ripe banana, sliced

- 40g /1.4oz oat flour (old fashioned oats food processed)

- 56g / 2oz almonds, roughly chopped

- 20g / 4tbsp cocoa powder, natural unsweetened

- 40g / 2 tbsp honey

- 1tsp vanilla extract

- 1/2tsp chili powder (optional)

Method: 

Soak the dates in some boiling water for 5 minutes to soften. Drain, but reserve 1-2tbsp date water.

Add all ingredients to a food processor and blend together. Add 1-2tbsp date water if mixture is a little stiff. 

Spoon the mixture into a 10x6" baking tray lined with parchment. Smooth with a spoon.

Bake in the oven for 25-30 minutes at 350F / 175C. 

Cool on a wire rack and cut into 24 squares. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information: