Tofu Gumbo

Gumbo is a traditional dish from southern Louisiana, usually featuring meat or shellfish, but my version below is a vegetarian alternative - using tofu!

The creole seasoning is easy to make using dried herbs and spices and gives the dish an authentic flavour. A Cajun gumbo is also a popular version, perhaps a bit spicier with a dark roux base.

Okra is traditionally used in Creole gumbo recipes, as it's a classic southern vegetable and used as a thickener, thanks to its slimy texture.  A nutritional breakdown of okra highlights its high fibre, vitamin C, and folate content. Okra is also known for being high in antioxidants and a good source of calcium and potassium.

I like to use two kinds of beans in this dish - to add flavour and colour - plus a variety of vegetables.

Tofu Gumbo

Makes 6

Ingredients:

Creole Seasoning

- 3-4tsp cayenne pepper
- 4tsp paprika
- 2tsp black pepper
- 2tsp basil, dried
- 2tsp thyme, dried
- 2tsp oregano, dried
- 2tsp garlic powder
- 2tsp onion powder

Gumbo

- 450g / 16oz tofu, drained and cubed

- 240g / 8.5oz onion, chopped

- 2 cloves garlic, chopped

- 100g / 3.5oz celery, chopped

- 195g / 7oz green pepper, chopped

- 40g / 1.5oz jalapeño, chopped

- 195g / 7oz okra, chopped

- 480ml / 16floz broth, reduced sodium

- 800g / 28.5oz / 2 can chopped tomatoes

- 335g / 12oz kale AND/OR spinach

- 420g / 15oz / 1 can red kidney beans

- 450g / 16oz / 1 can butter beans

Method:

• Combine all the spices and herbs to make the creole seasoning.
• In a frying pan, sprayed with cooking spray, cook the tofu until browned.
• In a large pan, sprayed with cooking spray, cook the onion and garlic for 3 minutes and then add the celery, pepper, jalapeño and creole seasoning. 
• Cook for 1 minute, stirring in water to avoid sticking. 
• Add the okra, broth and tomatoes to the pan and bring to the boil. 
• Reduce the heat and simmer for 10 minutes.
• Add the kale, spinach, two kinds of beans and simmer for another 10 minutes.
• Finally stir in the tofu.
• Serve with parsley, if desired, brown rice or cauliflower rice. ENJOY!

Nutritional Information:

Red Velvet Brownies

Very similar to my Beetroot Brownies, this Red Velvet version uses black beans as well as beetroot. I used maple syrup in this recipe but I usually use honey as my liquid sweetener of choice. If using honey, I add a table spoon of water as honey is a little thicker than maple syrup.

Black beans are great in sweet treats - try my Black Almond Fudge for starters.

Red Velvet Brownies
Makes 12

Ingredients:
- 120g / 4oz oat flour
- 20g / 4tbsp cocoa powder, unsweetened
- 1/2tsp baking powder
- 60ml / 4tbsp coconut oil
- 60ml / 4tbsp maple syrup OR 60g / 3tbsp honey plus 1tbsp water
- 80ml / 3floz almond milk, unsweetened
- 1tsp vanilla extract
- 140g/ 5oz black beans, (I use no salt added)
- 240g / 8.5oz beetroot (I use no salt added canned beets)
- 40g / 1.4oz dark chocolate, chopped OR chocolate chips

Method:

• In a mixing bowl, combine the oat flour, cocoa powder and baking powder.
• Add the oil, maple syrup or honey, milk and vanilla.
• Using a food processor, blend together the black beans and beets and then add to the mixing bowl.
• Finally stir in the chopped chocolate / chocolate chips.
• Pour batter into a 8x8 baking tray lined with parchment.
• Bake in the oven at 190C / 375F for 25-30 minutes. 
• Allow to cool completely before slicing. 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: