Showing posts with label Dinner. Show all posts
Showing posts with label Dinner. Show all posts

Friday, November 13, 2015

Lentil Jalapeño Tofu Stew


A quick and easy stew using lentils, tofu and vegetables. The jalapeño sauce used in this recipe is easy to make - just boil up a load of whole jalapeños with a quarter of onion. Once softened, drain the water, remove the seeds and stems from the cooked jalapeños and blend in a food processor. Store the sauce in an air-tight container in the fridge. It's great to stir into a stew or a stir fry, or blend into a hummus/dip. I also like to add a spoonful on top of scrambled eggs for an extra spicy kick!

Lentil Jalapeño Tofu Stew
Makes 4

Ingredients:
- 170g / 6oz lentils, dry
- 110g / 4oz onions, chopped
- 2 cloves garlic, chopped
- 85g / 3oz celery, chopped
- 85g / 3 oz green pepper, chopped
- 800g / 29oz / 2 cans chopped tomatoes, petite diced
- 33g / 2tbsp tomato paste
- 50g / 2oz jalapeño sauce (boiled and blended jalapeños)
- 450g / 16oz tofu, firm, chopped

Method:
  • Boil the lentils in water until soft, about 30 minutes, then drain.
  • In a pan, sprayed with cooking spray, cook the onion and garlic for about 5 minutes, additing a splash of water if necessary.
  • Add the celery, pepper, chopped tomatoes and tomato paste and cook for another 5 minutes.
  • Add the jalapeño sauce, tofu and cooked lentils and simmer gently for 10 minutes until most of the liquid has been absorbed.
  • Serve with brown rice, quinoa or courgette noodles. ENJOY!


Nutritional Information:

Tuesday, November 10, 2015

Orange Chicken Noodles


After making my very tasty, tangy, chocolaty sweet treats last week - Chocolate Orange Squares - I had a spare orange in the fridge that needed using. Therefore, I decided to use it to make a quick stir fry. The tangy orange zest, when combined with the sweet orange juice and a little agave nectar or honey, gives the chicken and vegetables delicious flavour and taste.

I used loads of nutritious and low calorie vegetables (onion, celery, green peppers, mushrooms, broccoli) as well as courgette which I spiralized. This meant I only used 2 servings of brown rice noodles (4oz) instead of 4 which also resulted in the dish not being just a load of noodles (carbs) with a little bit of veg mixed in. The brown rice noodles are fibrous and very filling - check out my recent Curried Ginger Chicken Noodles dish for another fast and flavourful recipe.

It helps if the chicken breast is already cooked and shredded as it reduces the amount of prep and cooking time significantly. For a lighter lunch, just omit the noodles and add more sprialized courgette.

This dish is packed with vitamin C, not only from the orange but the broccoli and green peppers. I read more about this on the U,S. National Library of Medicine website. As it's a water soluble vitamin, and our bodies can't make vitamin C on its own, we need an ongoing supply in our diet. Vitamin C is needed for growth and repair, as well as the absorption of iron.

Lots of people associate vitamin C, particularly from citrus fruits, as a remedy for preventing colds. However, research doesn't really support this. It might slightly shorten the length of time people feel sick.

The Recommended Dietary Allowance (RDA) for adult men is 90mg/day, and for adult women it's 75mg/day. Therefore it's best to eat plenty of fresh vegetables and fruits, paying close attention to the Top 10 Foods with the Highest Amounts of Vitamin C.

This dish contains three of the top 10:
100g broccoli - 89.2mg
100g green peppers - 80.4mg
100g orange - 53.2mg

Orange Chicken Noodles
Makes 4

Ingredients:
- 112g / 4oz brown rice noodles
- 1 orange, zest and juiced
- 140g / 5oz onion, chopped
- 140g / 5oz mushroom, chopped
- 140g / 5oz pepper, chopped
- 56g / 2oz celery chopped
- 170g / 60z broccoli, chopped
- 8g / 1tbsp corn starch
- 30ml / 2tbsp water
- 170g / 6oz chicken breast, cooked and shredded
- 20g / 1tbsp agave nectar OR honey
- 280g / 10oz courgette, spiralized, julienne or grated

Method:
  • Soak the noodles in boiling water for 5 minutes to soften, then rinse and drain. Set aside.
  • Meanwhile, zest and juice the orange.
  • In a wok, sprayed with cooking spray, cook the online, mushroom, pepper, celery and broccoli for 5 minutes, stirring to spread the heat evenly around the wok and adding a splash of water if the veg begins to stick.
  • Whisk the 2tbsp water into the corn starch and then add it to the wok, along with the shredded chicken, orange zest, juice and agave nectar (or honey).
  • Stir for 2-3 minutes and then add in the courgette noodles.
  • Cook for another couple of minutes and then serve on top of the rice noodles. ENJOY!

Nutritional Information:

Friday, October 30, 2015

Tofu Burgers


Another vegetarian burger, using tofu as a great source of protein (16.5g per burger), with healthy fats coming from walnuts. The tofu absorbs all the great flavours - soy sauce, mustard, hot chili sauce and basil.

A little prep work and time is required to drain the moisture from the tofu, but this is well worth the effort as the tofu crumbles easily and forms perfect patties when mixed with all of the other ingredients. The burgers are baked in the oven instead of fried, but brown really nicely and actually look like meat burgers!

To press the water from the tofu, I used paper towels for absorption and added a bit of weight using a saucepan.

Tofu Burgers
Makes 4

Ingredients:
- 450g / 16oz tofu, firm
- 30g / 1oz walnuts
- 110g / 4oz onion
- 2 cloves garlic
- 85g / 3oz carrot, grated
- 30ml / 2tbsp soy sauce, light
- 20g / 4tsp mustard (I use Dijon)
- 5g / 1tsp hot chili pepper sauce (e.g. sriracha sauce)
- 1/2tbsp basil, dried

Method:
  • First, drain the tofu and squeeze out excess water by wrapping it in paper towels or a clean tea towel.
  • Add a bit of weight and let the towels absorb as much tofu liquid as possible - leave for 1-2 hours.
  • In a food processor, chop the walnuts into fine crumbs and then set aside.
  • Using the food processor, chop the onion and garlic.
  • In a frying pan, sprayed with cooking spray, cook the onion, garlic and grated carrot for 5 minutes, until softened.
  • In a large bowl, add the soy sauce, mustard, hot chili pepper sauce, dried basil, walnuts and cooked onion carrot mixture.
  • Stir to combine.
  • Crumble the tofu in a food processor and then add to the bowl, mixing everything together.
  • Form four patties and place on a baking tray.
  • Bake at 200C / 400F for 20 minutes, turning halfway through, until golden brown.
  • Serve on whole wheat buns or with green vegetables. ENJOY!

                    Nutritional Information:

                    Friday, October 16, 2015

                    Curried Ginger Chicken Noodles


                    A super fast and delicious meal. The great thing about brown rice noodles is that they only take a few minutes to cook and are a great source of fibre, offering plenty of carbs and satiety. The combination of curry and ginger powder gives great natural flavour to the chicken and rice noodles - much healthier and just as quick as some of those packets of instant ramen noodles with very salty seasoning and artificial flavours.

                    I added some celery and frozen peas to the chicken and noodles but mushrooms would taste great too. Prawns would also be a tasty alternative to chicken.

                    Curried Ginger Chicken Noodles
                    Makes 2

                    Ingredients:
                    - 112g / 4oz rice noodles
                    - 110g / 4oz onion, chopped
                    - 110g / 4oz / 2 stalks celery, chopped
                    - 85g / 3oz peas,
                    - 1tbsp curry powder
                    - 1tsp ground ginger
                    - 240ml / 8floz chicken broth, reduced sodium
                    - 170g / 6oz chicken, cooked and shredded (I use canned chicken breast)
                    - 15ml / 1tbsp soy sauce, light
                    - 8g / 1tbsp corn starch
                    - 30ml / 2tbsp water

                    Method:

                    • Soak the noodles in boiling water for 5 minutes to soften, then rinse and drain. Set aside.
                    • Meanwhile, in a pan sprayed with cooking spray, cook the onion, celery and peas for a couple of minutes.
                    • Stir in the curry powder and ginger and cook for another couple of minutes.
                    • Add the broth, cooked chicken and soy sauce.
                    • Bring to boil and simmer for 5 minutes.
                    • Meanwhile, whisk together the cornstarch and water and then pour into the pan.
                    • Add the cooked noodles and stir to combine all ingredients. ENJOY!


                    Nutritional Information:



                    Tuesday, October 13, 2015

                    Butternut Squash Risotto


                    Apparently September was national rice month. I must've missed the memo about this. Nevertheless, I've been meaning to use some more home-grown butternut squash and I also wanted to try this risotto recipe from the Deliciously Ella cookbook/blog. I adapted the recipe slightly but I love the combination of squash, nutritional yeast and tahini.

                    Butternut Squash Risotto
                    Makes 4

                    Ingredients:
                    - 840g / 30oz butternut squash, skin on, deseeded and cubed
                    - 2tsp paprika
                    - 1tsp cumin
                    - 170g / 6oz brown rice
                    - 16g / 2tbsp nutritional yeast
                    - 15g / 1tbsp tahini
                    - 30ml / 2tbsp lemon juice
                    - 30ml / 2tbsp apple cider vinegar
                    - 1/2tsp mixed herbs
                    - 120ml / 4floz water, if necessary
                    - ground black pepper

                    Method:
                    • In a bowl, coat the butternut squash with paprika and cumin, then place on a baking tray, lined with foil.
                    • Roast the butternut squash in the oven at 210C / 410F for 30 minutes, until cubes are soft.
                    • Meanwhile, boil the rice for about 30 minutes, rinse and drain.
                    • Place 3/4 of the roasted squash in a food processor, along with the nutritional yeast, tahini, lemon juice apple cider vinegar and mixed herbs.
                    • Blend until a smooth creamy consistency forms.
                    • Stir the blended squash mixture into the rice, adding the remaining cubes of squash and up to 1/2cup (120ml) water if necessary.
                    • HeatSeason with ground black pepper. 
                    • Serve with steamed broccoli, asparagus, or peas. ENJOY!

                    Nutritional Information:


                    Monday, October 5, 2015

                    Quesadillas


                    A quesadilla could be described as the Mexican equivalent to a grilled cheese sandwich. Instead of bread, corn or wheat tortillas are used. Vegetables, meat and cheese are added in between the tortillas and grilled.

                    I made quesadillas using black beans, sweet corn, tomatoes, peppers and chicken. I added avocado and grated cheese on top which made them very super tasty. Due to the number of tortillas, avocado, cheese filling, two quesadillas are quite calorific - a substantial dinner. One could be eaten as a light lunch.

                    Quesadillas
                    Makes 4

                    Ingredients:
                    - 120g / 4oz tomato, chopped
                    - 85g / 3 oz pepper, chopped
                    - 85g / 3oz sweet corn
                    - 85g / 3oz black beans, no salt added
                    - 170g / 6oz chicken, cooked and shredded
                    - 2tsp taco seasoning (optional)
                    - 8 corn OR wheat tortillas
                    - 85g / 3oz avocado
                    - 56g / 2oz cheese, grated (I use 2% milk reduced fat)

                    Method:
                    • In a pan sprayed with cooking spray, cook the pepper, tomatoes, sweet corn and black beans for 3-5 minutes.
                    • Add the cooked chicken and taco seasoning and stir to combine.
                    • Spoon the mixture on top of four corn OR flour tortillas.
                    • Add the avocado and sprinkle with grated cheese.
                    • Place the remaining four tortillas on top and press down gently to compact ingredients.
                    • Grill for 5-10 minutes, flipping half way through if not using a George Foreman grill, until the cheese has melted and the tortillas are slightly toasted. 
                    • Cut into halves or quarters. ENJOY!


                    Nutritional Information:


                    Wednesday, September 23, 2015

                    Bean and Quinoa Burgers


                    A great vegetarian burger using two varieties of beans and quinoa. The added time required for drying out the beans and chilling the mixture in the fridge is worth it so that the burgers don't turn out all mushy.

                    Check out the other home-made burgers on my blog. I often use beans in my veggie versions and quinoa is a nice alternative to oats or potatoes.

                    Bean and Quinoa Burgers
                    Makes 4

                    Ingredients:
                    - 43g / 1.4oz quinoa, dry (~120g cooked)
                    - 840g / 30oz / 2 cans beans (I use black beans and black eyed peas), no salt added
                    - 40g / 1.5oz oats
                    - 30g / 4 spring onions, chopped
                    - 1tsp cumin
                    - 1/2tsp chili powder
                    - 1/2tsp paprika
                    - 1/4tsp garlic powder
                    - 1/4tsp ground black pepper
                    - 1 egg, beaten
                    - 45ml / 3tbsp aquafaba / bean liquid

                    Method:
                    • Cook the quinoa and transfer to a bowl and allow to cool.
                    • On a baking sheet lined with paper towels, dry out the beans and then roughly pulse in a food processor, leaving a little texture.
                    • In the bowl with the quinoa, add the oats, spring onion and spices.
                    • Combine the egg with the aquafaba and add to the bowl. 
                    • Add the bean mixture and stir everything together.
                    • Chill in the fridge for a few hours and then form into patties.
                    • Grill for 10 minutes until cooked. Serve with green vegetables, whole wheat burger buns and tomato paste. ENJOY!

                    Nutritional Information:


                    Saturday, September 12, 2015

                    Chicken and Prawn Risotto



                    This dish originally started out as a paella but I didn't have any spicy sausage and once I'd cooked the dish, I thought it tasted and looked more like a risotto. I love the taste of soft creamy rice with tender chicken breast and juicy prawns.

                    Unlike a previous risotto I made with mushrooms spinach and peas, I didn't bother to use arborio 'risotto' rice and stir constantly for 20+ minutes. Instead I boiled plain brown rice separately. This can be done ahead of time and then simply added to the pan for a quick and tasty meal. Likewise, to save time with the chicken and prawns, I used frozen prawns and canned chicken breast. Fresh meat and seafood can be cooked ahead of time and then stored in the fridge until ready to use. Then it's just a case of chopping the veg and throwing everything into a saucepan!

                    Chicken and Prawn Risotto
                    Makes 4

                    Ingredients:
                    - 170g / 6oz rice, dry
                    - 110g / 4oz onion, chopped
                    - 2 clove garlic, chopped
                    - 60ml / 4tbsp wine wine
                    - 33g / 2tbsp tomato paste
                    - 1 bay leaf
                    - 1/2tsp paprika
                    - 1/4tsp ground black pepper
                    - 85g / 3oz celery, chopped
                    - 85g / 3oz green pepper, chopped
                    - 85g / 3oz green peas
                    - 480ml / 16floz chicken broth, reduced sodium
                    - 170g / 6oz chicken, cooked and shredded
                    - 170g / 6oz prawns/shrimp, cooked
                    - 15ml / 1tbsp lemon juice
                    - parsley (optional)

                    Method:

                    • Cook the rice, then rinse and drain.
                    • In a pan sprayed with cooking spray, cook the onion and garlic in the white wine and the tomato paste, adding in the bay leaf, paprika and black pepper.
                    • After 5 minutes, add the vegetables and chicken broth.
                    • Bring to a boil and then simmer for 15 minutes so the liquid can absorb.
                    • Add the chicken and prawns and cook for another 5 minutes.
                    • Turn off the heat and stir in the lemon juice and parsley. ENJOY!


                    Nutritional Information:

                    Sunday, September 6, 2015

                    Lentil Walnut Loaf


                    Another version of lentil loaf but this one does not contain any dairy or oats. Instead I use walnut lentil 'meat', taken from another previous post. The veg do not require pre-cooking and can be mixed straight into the 'meat', topped with all-natural tomato sauce and baked in the oven.

                    Lentil Walnut Loaf
                    Makes 4

                    Ingredients:
                    - 140g / 5oz lentils
                    - 140g / 5oz onion, chopped
                    - 800g  / 29oz diced tomatoes, no salt added
                    - 66g / 4tbsp tomato paste
                    - 15ml / 1tbsp balsamic vinegar
                    - 1/4tsp garlic powder
                    - ground black pepper
                    - 90g / 3oz walnuts
                    - 15ml / 1tbsp olive oil
                    - 1.5tsp oregano, dried
                    - 1.5tsp chili powder
                    - 1.5tsp cumin
                    - 120g / 4oz carrot, chopped
                    - 110g / 4oz (2 stalks) celery, chopped
                    - 90 / 3oz green pepper

                    Method:
                    • Cook the lentils until soft, about 30 minutes, then drain and allow to cool.
                    • Meanwhile, in a sauce pan, add the onion, chopped tomatoes, tomato paste, garlic powder and black pepper, and gently simmer for 20-30 minutes to allow the sauce to thicken.
                    • Stir in the balsamic vinegar and remove from the heat.
                    • Using a food processor, pulse the lentils and the walnuts to combine, leaving a bit of texture.
                    • Stir in the oil, herbs and spices.
                    • Mix the chopped vegetables with the lentil walnut meat and then spoon into an oven-proof dish.
                    • Pour the tomato sauce over the lentil veg mixture and bake for 30 minutes at 350F / 175C.
                    • Serve with green veg. ENJOY!


                    Nutritional Information:

                    Friday, August 21, 2015

                    Turkey and Quinoa Meatloaf or Meatballs


                    To make this meatloaf/meatballs dish, I reviewed a few turkey meatloaf recipes online. Common ingredients are ground turkey, tomato paste or sauce, egg, soy sauce, veggies, herbs and breadcrumbs or quinoa.

                    I really wanted to make sloppy joes as well but I thought the combination of turkey and quinoa (from a Whole Foods Market recipe) - instead of breadcrumbs - was a great healthy dish. However, I wanted a thick, flavourful sauce for the meatloaf so I used this Whole Foods Market sloppy joes recipe for the sauce.

                    An egg can be used in the recipe below but I decided to use a chia-egg (1tbsp chia seeds and 45ml water). I also added in several herbs to give the turkey and quinoa lots of flavour. The cooked meatballs reminded me of pork and herb sausages.

                    In the past, I've made meatloaf without the meat, using lentils and walnuts as well as lentils and cottage cheese!

                    Turkey and Quinoa Meatloaf or Meatballs
                    Makes 6 slices or 18 meatballs (3 meatballs each)

                    Ingredients:
                    Meatloaf/Meatballs
                    - 225g / 8oz quinoa
                    - 1/2tsp thyme, dried
                    - 1/2tsp marjoram, dried
                    - 1/2tsp oregano, dried
                    - 1/2tsp basil, dried
                    - 1/4tsp ground black pepper
                    - 160g / 6oz onion
                    - 2 cloves garlic
                    - 85g / 3oz carrot
                    - 56g / 2oz / 2 stalk celery
                    - 560g / 20oz lean ground turkey mince, (I use 93% lean)
                    - 14g / 1tbsp chia seeds soaked in 60ml / 1/4 cup water for 15 minutes
                    - 45ml / 3tbsp soy sauce, low sodium

                    Tomato Sauce
                    - 225g / 8oz tomato sauce, no salt added
                    - 165g / 6oz tomato paste
                    - 20g / 1tbsp agave nectar OR honey
                    - 20ml / 4tsp balsamic vinegar
                    - 10g / 2tsp yellow mustard
                    - 120ml / 4floz water

                    Method:
                    • Cook the quinoa and allow to cool.
                    • Transfer to a large bowl and add the dried herbs and ground black pepper.
                    • In a food processor, finely chop the onion and garlic. Transfer to a pan.
                    • Add the carrot and celery to the food processor, and pulse until finely chopped. Add to the pan.
                    • Cook the vegetables for 5-7 minutes, adding a splash of water to the pan to keep them from sticking to the base. 
                    • Transfer the cooked veg to the bowl of quinoa. 
                    • In a separate bowl, combine the turkey mince, chia-egg and soy sauce.
                    • Add the turkey mixture to the bowl of quinoa veg and mix everything together (with hands if desired).
                    • Scrape the mixture onto a baking sheet and form into a loaf, approx. 4x10 inches / 10x25cm.
                    • Bake in the oven at 220C / 425F for 40 minutes.
                    • If making meatballs, roll into 18 balls and bake in the over for 20-25 minutes turning once halfway through.
                    • Whilst the meatloaf/meatballs are cooking, make the tomato sauce.
                    • Combine all the sauce ingredients in a pan and stir gently for 5-10 minutes.
                    • Pour the sauce over the meatloaf/meatballs and serve with green veg. ENJOY!


                    Nutritional Information:

                    Friday, July 31, 2015

                    Sweet Potato and Quinoa Fritters


                    I adapted this recipe from the Deliciously Ella cookbook. I amended ingredient quantities and just oven baked the fritters. However, they can be fried slightly to crisp the edges if desired but I found 30 minutes in the oven gave then a crisp outer edge with a soft middle, similar to fish cakes or falafel.

                    A decent sized sweet potato (around 400g), once baked and the skins removed will equal just under 300g. The skins make a sweet and nutritious snack so I always cook the potatoes in their skins instead of peeling them. I microwave my potatoes to speed up the cooking time whilst the quinoa is cooking on the stove top.

                    Turmeric is a great anti-inflammatory agent, as I've mentioned before in my previous Vegetable and Quinoa Stir Fry recipe. It's an effective treatment for Inflammatory Bowel Disease and a relief for Rheumatoid Arthritis.

                    The fritters are moist but I usually like to pour a little sauce over the top - either tomato paste, thinned with water to make natural tomato ketchup. Or a cashew sauce which is just some cashews, blended with water and a little soy sauce.

                    Sweet Potato and Quinoa Fritters
                    Makes 12 (3 fritters per serving)

                    Ingredients:
                    - 400g / 14oz sweet potato
                    - 170g / 6oz quinoa, dry
                    - 60ml / 4tbsp lemon juice
                    - 32g / 2tbsp almond butter
                    - 66g / 4tbsp tomato paste
                    - 45ml / 3tbsp water
                    - 2tsp cumin
                    - 1tsp turmeric

                    Method:
                    • Cook the quinoa in water, with 2tbsp lemon juice, for about 15-20 minutes, until the water has been absorbed.
                    • Transfer to a bowl and allow to cool.
                    • Meanwhile, cook the sweet potato, peel the skins, then place the flesh in a food processor along with the rest of the ingredients.
                    • Blend to combine until smooth.
                    • Add the sweet potato mixture to the bowl of quinoa and stir to combine.
                    • Spoon the mixture on to a baking tray, lined with parchment, forming round fritters.
                    • Bake in oven at 190C / 375F for 30 minutes, turning halfway through.
                    • Eat from the oven or fry each side in a pan to crisp for a couple of minutes.
                    • Serve on a bed of spinach, kale, or courgette noodles with tomato paste or cashew sauce. ENJOY!


                    Nutritional Information:

                    Tuesday, June 30, 2015

                    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:

                    Thursday, June 4, 2015

                    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:


                    Tuesday, May 19, 2015

                    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:

                    Saturday, May 16, 2015

                    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:


                    Saturday, May 9, 2015

                    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: