Tomato Sauce with Black Beans

This is a really simple and quick sauce that has a sweet vinegar flavour. I use two kinds of tomatoes to give some additional texture - diced and petite diced - but any canned tomatoes and/or fresh ones will be fine. The sugars are all natural, from the tomatoes, and the black beans give a great serving of fiber - 8g in total.

Try it with my Sweet Potato Gnocchi:

Tomato Sauce with Black Beans
Makes 4

Ingredients:
- 400g / 14oz diced tomatoes, no salt added
- 800g / 28oz petite diced tomatoes, no salt added
- 425g / 15oz black beans, no salt added
- 66g / 4tbsp tomato paste
- 30ml / 2tbsp soy sauce, light
- 60ml / 4 tbsp apple cider vinegar

Method:

• In a large saucepan, add all ingredients and bring to a boil.
• Reduce heat and gently simmer for 10 minutes, until sauce has thickened.
• Serve with pasta, gnocchi or courgette noodles. ENJOY!

Nutritional Information:

Sweet Potato Gnocchi

It was my first time making gnocchi but I'll definitely be making these again. They are super tasty, perfect to freeze and easy and quick to cook - even straight from frozen. I doubled the recipe quantity below to make extra for the freezer.

I ate my first batch alongside my Poached Egg Ratatouille.

Gnocchi are Italian soft dough dumplings, traditionally made from semolina, flour, egg, cheese, potato, or breadcrumbs. They are often eaten as a first course, as an alternative to soups or pasta in Italian dining. They are a great source of carbohydrates - flour, potatoes etc. plus the eggs and cottage cheese in my version below provides 10g protein.

Sweet Potato Gnocchi
Makes 4 (32 gnocchi per serving)

Ingredients:
- 500g / 18oz sweet potato
- 112g / 4oz cottage cheese, lowfat
- 1 egg
- 120g / 4.5oz flour (I use whole wheat), plus extra for rolling
- 1/8tsp nutmeg (optional)

Method:
Bake the sweet potato in the skins, either in the oven or microwave and then scoop out the flesh. Set the skins aside.
Blend the flesh in a food processor.
Add the cottage cheese and egg to the food processor and blend to combine.
Transfer to a bowl and add the flour and nutmeg (if desired) to form a sticky dough.
Chill the dough in the fridge for 2 hours.
Generously sprinkle flour on parchment paper...

Roll out portions of the chilled dough into long ropes, about 1-inch thick, and then cut the dough into bite-size pieces.
Place the gnocchi on to the floured parchment paper and chill in the fridge for 5 minutes.
At this point the uncooked gnocchi can be frozen. Place the whole tray into the freezer for about 2 hours and then transfer individual frozen pieces into a freezable bag or container...

To cook the gnocchi, boil a pan of water and then add the gnocchi and cook for 3-5 minutes. Frozen gnocchi can be cooked immediately from frozen but may need a few extra minutes. Once the gnocchi rise to the surface of the boiling water, they'll be done.
Drain the gnocchi and serve with sauce or as a side dish. 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:

Chicken Taco Broccoli Bake

I don't often eat cheese and diary but I like the combination of cottage cheese and grated 2% milk cheese in this bake. The taco seasoning nicely flavours the chicken and the brown rice is a healthy source of low GI carbohydrates.

Chicken Taco Broccoli Bake
Makes 6

Ingredients:
- 200g / 7oz onion, chopped
- 1 clove garlic
- 225g / 8oz chicken breast, cooked and chopped (I use canned)
- 2tbsp taco seasoning (see recipe below)
- 180g / 6.5oz rice, cooked
- 225g / 8oz cottage cheese, lowfat
- 350g / 12.5oz broccoli, cut into small florets
- 170g / 6oz cheese, grated (I use 2% milk)
- 240ml / 8floz almond milk

Taco seasoning
Makes 2tbsp

- 1tbsp chili powder
- 1tsp brown sugar
- 1tsp cumin
- 1tsp paprika
- 1/2tsp ground black pepper
- 1/2tsp oregano

Method:

• First make the taco seasoning.
• In a large pan sprayed with cooking spray, cook the onion and garlic for 3 minutes, adding a splash of water if needed.
• Add in the chicken breast with 1tbsp taco seasoning and cook for 2-3 minutes, until onions have softened.
• Turn off the heat.
• Add the rice, cottage cheese, broccoli, ¾ cheese, milk and remaining taco seasoning to the pan and stir to combine.
• Pour into a baking dish, cover with the remaining cheese and bake in the oven at 190C / 375F for 45 minutes.
• Let cool for 5 minutes before slicing into 6 and serving with green vegetables. ENJOY!

Nutritional Information:

Tapenade

This olive dip is a nice alternative to hummus or any of my previous bean dips. Traditional tapenade can include an anchovy but I didn't bother. I did add some red pepper flakes though.

Tapenade
Makes 6 (50g serving)

Ingredients:
- 225g / 8oz olives, pitted and drained
- 15ml / 1tbsp olive oil
- 2tbsp capers, drained
- 1tsp mixed herbs, dried
- 30ml / 2tbsp lemon juice
- 1/4tsp garlic powder
- 1/4tsp red pepper flakes optional
- 1tbsp water (optional)

Method:
In a food processor, blend together all the ingredients until smoothly combined.
Pour into a container and store in the fridge.
Serve on rice cakes or with chopped vegetables. ENJOY!

 

Nutritional Information: