Carrot and Coriander Soup

I recently used coriander in a curry. It tasted great and is actually quite sweet. Ground coriander comes in very useful when cooking both savoury and sweet dishes. I had some coriander seeds so I used my recently purchased pestle and mortar to grind up my own!

The soup is naturally sweet, thanks to the carrots. I always scrub raw carrots and leave them unpeeled as there's goodness in the skins - according to the World Carrot Museum!  I also have more carrot with the skins left on which equals less waste.

Consuming carrots are known to be good for the overall health and specially organs like the skin, eyes, digestive system and teeth. For more health benefits, read more here.

Carrot and Coriander Soup
Makes 4 (approx. 1.5cups per serving)

Ingredients:
- 250g / 9oz onions, chopped
- 2 cloves garlic, chopped
- 330g / 12oz carrots, unpeeled and chopped
- 1/2tsp nutmeg
- 3tsp ground coriander
- 1tsp cumin
- 960ml / 32floz hot water
- 20g / 1tbsp honey
- 56g / 2oz cashews, raw
- 180ml / 4floz almond milk, unsweetened
- 180ml / 4floz cold water
- 140g / 5oz carrots, grated

Method:
In a large saucepan, sprayed with cooking oil, cook the onion and garlic until clear.

Add the carrots, spices and 4cups (960ml) hot water until carrots are soft, approx. 20 minutes.
Add the honey and blend ingredients using a hand-held blender.
In a separate container, blend the cashews with the cold water and almond milk.

Add to the saucepan and stir. Add grated carrots for texture. ENJOY!

Nutritional Information:

Cauliflower and Courgette Bake

Another cauliflower and nutritional yeast combo! Unlike the cauliflower pasta recipe, this dish takes a little more time to prepare and contains courgettes and a cheesy, nutty batter to form a quiche-like meal, but without any eggs or cheese! It's great for lunch and will go nicely alongside a baked potato. I may even add chopped mushrooms next time.

Cauliflower and Courgette Bake
Makes 6 slices
Click HERE for a printable recipe card.

Ingredients:
- 360g / 13oz cauliflower, small florets
- 170g / 6oz onion, chopped
- 3 cloves garlic, crushed
- 450g / 16oz courgette, grated or julienne
- 120g / 4oz flour
- 40g / 1.4oz oat flour (old fashioned oats food processed)
- 360ml / 12floz almond milk, unsweetened
- 112g /4oz cashews, raw
- 4-5g / 1tbsp nutritional yeast
- 1tsp baking powder
- 1/4tsp turmeric powder

Method:
Cook the cauliflower florets for 5 mins in boiling water or microwave, until just soft.

In a saucepan, sprayed with cooking spray, cook the onions, garlic and courgette for 5 minutes.

In a blender, add the flour, oat flour, almond milk, cashew nuts, nutritional yeast, baking powder, and turmeric. Blend until smooth.

Combine all ingredients and mix together.
Pour mixture into a baking tray (approx. 11x8in) and bake for 30 minutes at 350F / 175C.

It's optional to brown the top of by spraying a little cooking oil on top 5 minutes before the end of the cooking process.

Once cool, cut into 6 slices. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Kale Crisps

A quick and easy snack; a thousand times more healthier than regular crisps.

Kale, along with other leafy greens, is the top food listed in the 'Aggregate Nutrient Density Index' (ANDI) list. Foods are scored on a scale from 1-1000 based on nutrient content. ANDI scores are calculated by evaluating an extensive range of micronutrients, including vitamins, minerals, phytochemicals and antioxidant capacities.

As the kale leaves shrink during the bake process, I am always tempted to make another batch immediately after they come out of the oven as I never think there's going to be enough. However, as one serving of kale (80g / 30z) is only 40 calories, a second helping isn't going to pile on the pounds!

Kale Crisps
Makes 1 serving

Ingredients:
- 80g / 3oz kale
- cooking spray
- cumin
- chili powder
- paprika
- ground black pepper
- salt, optional

Method:
First break off any thick kale stalks.
Place kale leaves in a bowl, spray with cooking spray and then sprinkle spices and salt and pepper over the kale.
Using hands, mix and rub the spices into the kale. Repeat if necessary.

Lay kale leaves on a large baking tray.

Bake at 150C / 300F for 15 minutes. Let kale crisps cool for a few minutes.
ENJOY!

Nutritional Information:

Lentil Loaf

Instead of meat loaf, this dish uses lentils, oats, cottage cheese and vegetables. The home-made tomato sauce can be prepared ahead and then simply poured on top.

Lentil Loaf
Makes 4 slices

Ingredients:
- 70g / 2.5oz lentils
- 80g / 3oz oat flour or instant oats
- 110g / 4oz onions, chopped
- 2 cloves garlic, crushed
- 45ml / 3tbsp soy sauce, light
- 225g / 8oz cottage cheese, low fat
- 1tsp sage
- 1tsp oregano
- 120g / 4oz carrot, grated
- 140g / 5oz green pepper, chopped
- 60g / 2oz celery, chopped
- 720ml / 24floz tomato sauce (diced tomatoes, onions, garlic, olive oil, honey, mixed herbs)

Method:
Cook the lentils in water for around 30 minutes until soft. Drain.
In a bowl, mix all ingredients (but not the tomato sauce).

Press the sticky mixture into an oven tray, approx 3cm deep.

Pour half (1.5 cups / 360ml) of the tomato sauce over the mixture and bake for 40 minutes at 350F / 175C.

When serving, pour the remaining sauce (heated) over each slice of lentil loaf.
ENJOY!

Nutritional Information:

Tomato Sauce

This tomato sauce recipe is so simple and delicious. The small amount of mixed herbs gives it a lovely 'Italian' taste. It's goes great with pasta for a quick lunch and can be easily refrigerated and frozen.

Initially, I was conscious of the sugar and sodium content when I made it as tomatoes are naturally sweet, with 3g sugars per 125g serving. I only added in a little honey as one tablespoon has 16g sugars. As I made a big batch using two large cans of tomatoes (800g each), the sugars got divided into six (for each cup).

Cans of diced tomatoes can have 200-300mg sodium per serving unless you buy the no added salt variety, which then takes the sodium count down to 10-20mg. It's a very dramatic amount and will add to the overall nutritional value of a dish when using the sauce in another recipe, for example Lentil Loaf (which also includes soy sauce).

On this occasion I didn't use no added salt tomatoes as the supermarket didn't sell large cans with the option of less sodium. It was a trade off between saving money by buying larger cans and compromising on my health by accepting the higher sodium count. 

In the future, I may use no added salt tomatoes and half the honey just to compare the nutritional information as well as the taste. It may not be as good as sugar and sodium both are used to enhance flavour and taste. However, I'm not a big fan of salty foods and will be interested to see if I notice the difference in sugar reduction.

Tomato Sauce

Makes 6 cups

Ingredients:

- 225g / 8oz onions, chopped
- 4 cloves garlic, crushed

- 30ml / 2tbsp olive oil

- 1600g / 3.6lb (57oz) diced tomatoes
- 40g / 2tbsp honey
- 1tsp mixed dried herbs

Method:

In a large saucepan, heat the oil and cook the onion and garlic until clear.
Add the tomatoes, honey and mixed herbs.

Boil and simmer for 5 minutes.
Blend the ingredients together using a hand-held blender or food processor to form a smooth sauce.
ENJOY!

Nutritional Information:

Almond Cocoa Balls

These crunchy chocolaty balls are perfect for a mid-afternoon or pre-workout snack. It's tempting to eat more than one but they are quite nutrient dense so I try to limit myself to just one!
One almond cocoa ball is similar to a 25g serving of chocolate (approx. 130 calories). However, the fats come from almonds (7g fats) instead of diary and the sugars are from the natural sweetness of the dates (11g) instead of cane sugar, honey, or corn syrup.

Almond Cocoa Balls
Makes 8 balls
Click HERE for a printable recipe card.

Ingredients:
- 112g / 4oz almonds
- 120g / 4oz dates, pitted
- 20g / 4tbsp cocoa powder, natural unsweetened
- 1tbsp cinnamon
- 5ml / 1tsp vanilla extract

Method:
Soak the dates in warm water. Reserve the water.

Meanwhile, roughly chop the almonds and add to a food processor.
Add the dates and a tablespoon of the date water.
Pulse to blend.
Add in the cocoa powder, cinnamon and vanilla extract.

Blend well, adding a little more date water if needed.

Divide sticky mixture into 8 and roll into balls.
Refrigerate for 3 hours or overnight so balls firm up.
ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Quesadilla Casserole

In addition to the taco recipes featured in this blog (chicken, veggie egg, tofu), I used tortillas in this dish and baked them in a casserole. Regular quesadilla casseroles are loaded with cheese and usually use ground beef mince, which increases the fat content significantly. My version uses lean ground turkey and no cheese. I guess a sprinkling of grated cheese could be nice on top of the casserole but I prefer to eat it with a serving of low-fat cottage cheese or mayonnaise. Tofu mayo would also be a great accompaniment.

I added peas and green pepper to the casserole but other vegetables like sweet corn, jalapenos or red peppers would go well with the black beans and tomato turkey mixture.

Quesadilla Casserole 

Makes 6

Ingredients:

- 110g / 4oz onion, chopped

- 2 cloves garlic, crushed

- 560g / 20oz ground turkey (93% lean)

- 2tsp chili powder

- 1tsp cumin

- 1/2tsp oregano

- 450g / 16oz tomato sauce (no added salt)

- 425g / 15oz / 1 can black beans (no added salt)

- 200g / 7oz peas

- 170g / 6oz pepper, chopped
- 1/2tsp red pepper flakes (optional)

- 6 flour tortillas, whole wheat (6", 38g each)

Method:
In a pan, cook the onion, garlic and turkey for 5 mins.

Stir in the spices. Add the tomato sauce, beans and vegetables. Bring to the boil and simmer for 5 minutes.
Add red pepper flakes, if using.

In a large baking dish sprayed with cooking spray, spoon a thin layer of meat mixture on to the base. 

Place three flour tortillas on top.

Layer with more meat mixture and another three tortillas. 

Bake in the oven at 350F / 175C for 15 minutes. Serve with a serving of cottage cheese or mayonnaise. 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:

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