Aubergine Lentil Bake

A filling dish packed with nutrients and surprisingly low in calories. Similar to my Ratatouille with Poached Eggs, which also uses aubergine (aka eggplant), I thought I'd make a bake with lentils and vegetables. It's very low in fat but has a good serving of fibre and protein.

Aubergine Lentil Bake
Makes 6

Ingredients:
- 170g / 6oz lentils
- 1200g / 42oz diced tomatoes, no salt added
- 160g / 6oz onion, chopped
- 4 clove garlic, chopped
- 170g / 6oz mushroom, chopped
- 1tsp oregano, dried
- 1tsp thyme, dried
- 1/4tsp red pepper flakes
- 85g /3oz celery
- 140g / 5oz green pepper, chopped
- 45g / 1.5oz jalapeno, chopped
- 730g / 26oz aubergine, cubbed
- 8g / 1tbsp corn starch
- 30ml / 2tbsp water
- 16g / 2tbsp nutritional yeast

Method:

• Cook the lentils in water for 30 minutes, until soft and then rinse and drain.
• Blend half of the onion and garlic with the tomatoes.
• Cook the remaining half of onion, garlic and mushrooms in a pan, sprayed with cooking spray, with the herbs and spices for 5 minutes.
• Add the green pepper, jalapeño, celery, aubergine and blended tomatoes.
• Bring to the boil and simmer for 10 minutes.
• Whisk the water into the corn starch and add to the pan, along with the lentils and nutritional yeast.
• Cook for a further 10 minutes and then pour into a baking dish.
• Bake in the oven at 200C / 400F for 10 minutes.
• Allow to cool for 5 minutes before serving. ENJOY!

Nutritional Yeast:

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:

Avocado Cheese Bread

I had 4 avocados that needed eating so I made chocolate pudding and avocado hummus. I was going to make guacamole but decided to try a cheese bread. It was a little experimental but it turned out ok. I used bean liquid, from the canned beans used in the avocado hummus, instead of eggs. I also added nutritional yeast to give it extra nutty cheesy flavour. I then only used 3oz of reduced fat cheese making the bread healthier than if I'd used 4oz and/or full fat. I could have used regular flour but I had some blended oats already in a stored container. Similarly, I already had prepared taco seasoning from my Chicken Taco Broccoli Bake recipe so it was just a case of mixing everything together in a bowl.

Avocado Cheese Bread
Makes 8

Ingredients:
- 200g / 7oz avocado, mashed
- 30g / 1oz jalapeño, minced
- 90ml / 6tbsp bean liquid (aquafaba)
- 160g / 6oz oat flour
- 16g / 2tbsp nutritional yeast
- 1tsp baking soda
- 1tsp taco seasoning (a blend of herbs and spices)
- 85g / 3oz cheese, grated (I use reduced fat 2%)

Method:

• In a bowl, combine the avocado, jalapeño and bean liquid (aquafaba).
• Add the oat flour, nutritional yeast, baking soda and taco seasoning.
• Stir to combine and then mix in the cheese.
• Pour mixture into a 9x9 baking tray and bake at 220C / 425F for 20-25 minutes.
• Allow to cool on a wire rack before slicing. ENJOY!

Nutritional Information:

Pizza Hummus

Traditional flavours of a margarita pizza: tomatoes, cheese (in the form of nutritional yeast) and herbs all mixed with chickpeas to make this pizza hummus. I didn't add any oil in this hummus version, instead using aquafaba (the liquid from the chickpeas). After it's been refrigerated for a few hours it is quite thick - perfect for spreading on rice cakes or toast - but it can be watered down further by adding a little more lemon juice or water during the blending process.

Pizza Hummus
Makes 6 (65g per serving)

Ingredients:
- 420g / 15oz / 1 can chickpeas (drained but reserve 1/4cup liquid)
- 60ml / 4tbsp chickpea liquid
- 1tsp oregano, dried
- 1tsp basil, dried
- 1/4tsp onion powder
- 1/4tsp garlic powder
- 15ml / 1tbsp lemon juice
- 33g / 2tbsp tomato paste
- 8g / 1tbsp nutritional yeast

Method:

• In a food processor, blend all ingredients together.
• Spoon into a container and refrigerate. 
• Serve with chopped veg, baked corn tortillas, and/or rice cakes. ENJOY!

Nutritional Information:

Crispy Breaded Tofu

These crispy breaded tofu fingers are a great snack, packed with protein. The nutritional yeast provides vitamin B12 and the bean liquid is an excellent egg replacement for coating the tofu fingers before rolling them in the bread-free 'breadcrumbs'! The recipe can easily be doubled for two servings. The 'breadcrumbs' can also be made in advance and stored in an airtight container until ready to use.

I made these tofu fingers at lunchtime to go on top of my salad. It was really quick to make and the hint of spice from the cayenne pepper tasted great with the nuttiness from the nutritional yeast. I always like to eat protein with my salads and so the tofu was a nice alternative to tuna, chicken or cottage cheese.

Crispy Breaded Tofu
Makes 1

Ingredients:
- 112g / 4oz tofu, firm, drained and pressed
- 30ml / 2tbsp bean liquid/aquafaba
- 8g / 1tbsp nutritional yeast
- 8g / 1tbsp corn starch
- 1/4tsp sage, dried
- 1/8tsp cayenne pepper
- ground black pepper

Method:

• Mix all the dry ingredients together.
• Cut the tofu into fingers.
• Dip the tofu fingers in the bean liquid.
• Roll the tofu in the 'breadcrumbs' and place in a frying pan sprayed with cooking spray.
• Cook for 5-10 minutes, turning halfway through, until the coated tofu is crisp and golden. ENJOY!

Nutritional Information:

Cauliflower Mushroom Risotto

Whilst looking through a collection of cauliflower recipes online, I found this risotto dish which looked appealing: Cauliflower Rice-Shiitake Risotto
I changed some of the ingredient quantities and didn't add in Parmesan cheese, instead opting for some nutritional yeast.

Unlike traditional risotto, the cauliflower rice is a tasty stand-in for arborio rice and it's packed with nutrition. I do have a classic (and delicious) risotto recipe on my blog - Mushroom Spinach Risotto with Peas - but it requires 20 minutes of constant stirring. This dish can be made, and eaten, within 20 minutes! Just like the classic version, I served the dish below with peas. However, other green vegetables like broccoli, spinach, asparagus or courgette would also be great.

Cauliflower Mushroom Risotto
Makes 2

Ingredients:
- 110g / 4oz onion, chopped
- 2 cloves garlic, chopped
- 225g / 8oz mushroom, chopped
- 1/2tsp thyme, dried OR 2tbsp fresh
- 650g / 23oz cauliflower rice
- ground black pepper
- 240ml / 8floz chicken broth, reduced sodium
- 16g / 2tbsp nutritional yeast
- 1tbsp parsley, dried OR 1/4cup fresh, chopped

Method:
Cook the onion, garlic, mushrooms and thyme in pan until softened, about 5 mins.
Add the cauliflower rice, pepper, broth and nutritional yeast.
Simmer and stir occasionally, until cauliflower is tender and most of the broth is absorbed, 10-15 minutes.
Stir in the parsley. ENJOY!

Nutritional Information:

Mushroom Pumpkin Tart

Another seasonal vegetarian dish using the almond flax pie base is this mushroom pumpkin tart.
The first tart posted previously is the Butternut Squash Tart with Hazelnuts Tart

Mushrooms, leek, quinoa, and pumpkin combined with a little soy sauce give the tart plenty of flavour.

Mushroom Pumpkin Tart
Makes 4

Ingredients:
- 45g / 1.5oz quinoa
- 13g / 2tbsp flaxseed meal
- 120ml / 4floz water
- 56g / 2oz almonds
- 40g / 1.4oz oats
- 60g / 2oz flour
- 140g / 5oz leek, chopped half moons
- 140g / 5oz mushrooms, sliced
- 2 cloves garlic
- 22ml / 1.5tbsp soy sauce, light
- 120g / 4oz pumpkin puree
- 1/2tbsp sage, dried OR 2tbsp fresh
- ground black pepper
- 16g / 2tbsp nutritional yeast

Method:

• First cook the quinoa and then allow to cool.
• Combine flaxseed with water.
• Grind almonds in a food processor along with oats and flour. 
• Add the flax mixture and pulse until into a dough. 
• Press the dough into a tart pan lined with parchment.
• Bake in the oven at 190C / 375F for 10-12 minutes. 
• Cool on a wire rack.
• Combine leek, mushrooms, garlic in a large pan over medium heat. 
• Cook, stirring frequently, until browned and softened, about 5-10 minutes.
• Add the soy sauce, stir, then transfer to a medium bowl. 
• Stir in the cooked quinoa, pumpkin purée, sage, ground black pepper and nutritional yeast.
• Spoon into the tart crust and bake the pie at 190C / 375F for about 45 minutes, until browned and set.
• Cool for 10 minutes before serving with green vegetables. ENJOY!

Nutritional Information:

Butternut Squash Tart with Hazelnuts

This hearty vegetarian tart has some great textures and flavours: Sweet butternut squash, crunchy hazelnuts, and cheesy nutritional yeast all served on top of a fibrous, nutty pie base.

I like the combination of hazelnuts and butternut squash but I guess cashews or walnuts could also be used as an alternative. Dry roasted hazelnuts can be bought in bulk which saves time, but it's also relatively easy to do at home simply by toasting the hazelnuts in the oven for about 10 minutes at 190C / 375F. Remove shells by rubbing nuts between palms.

Once cooled, individual slices can be wrapped in cling film and frozen for future meals. I've also doubled the ingredients for this dish and made the tart in a 9inch pie dish with a deeper base, and then cut into 8.

Butternut Squash Tart with Hazelnuts
Makes 4
Click HERE for a printable recipe card.

Ingredients:
- 13g / 2tbsp flaxseed meal
- 120ml / 4floz water
- 56g / 2oz almonds
- 40g / 1.4oz oats
- 60g / 2oz flour
- 450g / 16oz / 1 small butternut squash, cubed
- 85g / 3oz onion, chopped
- 30g / 1oz hazelnuts, roasted and chopped
- 1 egg, beaten
- 16g / 2tbsp nutritional yeast
- ground black pepper

Method:
Combine flaxseed with water.
Grind almonds in a food processor along with oats and flour. Add the flax mixture and pulse until into a dough. Press the dough into a pie/tart pan lined with parchment.

Bake in the oven at 190C / 375F for 10-12 minutes. Cool on a wire rack.

Lightly spray the butternut squash cubes with cooking spray and ground a little black pepper (if desired) and then roast in the oven at 200C / 400F for 30 minutes, until tender and golden brown.

Meanwhile, cook the onions in a pan sprayed with cooking spray. Add 1tbsp water to the pan and cook for 5-7 minutes until onions are browned.

Transfer onions and roasted squash to a large bowl and add hazelnuts, egg, and nutritional yeast. Gently stir to combine, grinding a little black pepper.

Spoon mixture into pie base and pat down gently. Bake in the oven at 200C / 400F for 30-40 minutes, until the filling is hot.

Allow to cool for 10 minutes before slicing into quarters. Serve with green vegetables. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Butternut Squash and Apple Soup

A second butternut squash soup recipe. The first one is a simple classic and this one contains apple and nutritional yeast.

The veg and fruit is mixed with ginger and roasted in the oven, which intensifies the flavours, whereas my first recipe boiled the veg in a saucepan. There's also quite a bit of garlic, but it tastes delicious with the sweetness of the roasted butternut squash and apple.

This soup is dairy-free, low sodium, vegetarian (if using vegetable broth) and low-fat - almost 0g!

I adapted the recipe from the Whole Foods Market website. They suggest using a variety of winter squashes (such as kabocha, acorn or delicata) for a more complex taste!

Butternut Squash and Apple Soup
Makes 4
Click HERE for a printable recipe card.

Ingredients:
- 1400g / 50oz / 1 butternut squash, peeled, seeded and cubed
- 280g / 10oz apple, chopped (I used one royal gala and one peeled granny smith)
- 110g / 4oz onion, chopped
- 4 cloves garlic, halved
- 1tsp ground ginger
- 720ml / 24floz chicken OR vegetable broth, reduced sodium
- 240ml / 8floz water
- 16g / 2tbsp nutritional yeast
- fresh or dried parsley to serve (optional)

Method:
In a large bowl, mix the squash, apple, onion and garlic with the ginger.

Spread the mixture on two baking trays and roast in the oven for 45 minutes at 200C / 400F. Switch the baking trays between oven racks halfway through.

Remove from oven once the veg/fruit is tender and slightly browned.

Purée the squash mixture with broth, water and nutritional yeast. In a saucepan stir the soup, adding more water if needed, to combine all ingredients.

Garnish with parsley if desired. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Cauliflower Omelette

What do you do when you have an abundance of cauliflower? Answer: Blend it up, add some nutritional yeast, vegetables and eggs, and eat it for lunch and dinner!

It's reassuring to read on the internet that 'Cauliflower is the new kale'! According to food trends in 2014, from Canada and the US, everyone is buzzing about this nutritionally dense (high fiber, low fat, low carb) vegetable. Its versatility when cooking allows for some great creativity in the kitchen and some delicious dishes.

I've written several blog entries that feature cauliflower and I'm sure I'll do more in the future.

Cauliflower Omelette
Makes 4
Click HERE for a printable recipe card.

Ingredients:
- 110g / 4oz onion, chopped
- 1 clove garlic
- 85g / 3oz mushrooms, chopped
- 100g / 3.5oz broccoli, chopped
- 200g / 7oz cauliflower, blended
- 4 eggs
- 2 egg whites
- 32g / 4tbsp nutritional yeast
- 2tbsp parsley, dried
- ground black pepper

Method:
In a pan, sprayed with cooking spray, cook the onion, garlic and mushrooms for approx. 5 minutes.
Add the broccoli and cauliflower, cover with a lid and steam for 8 minutes.

Meanwhile, beat the eggs and egg whites. Stir in the nutritional yeast, parsley and ground black pepper.

Add the egg mixture to the pan and stir to combine.

Let the omelette cook for several minutes before flipping it or grilling the top side. ENJOY!
Click HERE for a printable recipe card.

Nutritional Information:

Cashew Queso

Quick Spanish lesson.
Queso = Cheese.
Chile con Queso = Chile with Cheese.

Chile con queso, also referred to simply as queso, is a popular Tex-Mex dish. It's a creamy cheese dip that also contains chili peppers. It's usually served with tortilla chips and eaten as an appetizer. Traditional cheeses used to make queso include Queso Oaxaca (asadero) and Monterey Jack.
An authentic recipe can be found here. Here are some images from Google.

My cashew queso is cheese-free! Hard to make a cheese dip with the 'queso' but this version is just as creamy and cheesy and perfect for people who don't eat dairy.

Cashew Queso
Makes 10 (50g per serving)
Click HERE for a printable recipe card.

Ingredients:
- 112g / 4oz cashews
- 2 cloves garlic

- 60g / 2oz avocado
- 140g / 5oz red pepper, chopped

- 110g / 4oz green pepper, chopped

- 30g / 1oz / 1 jalapeño, chopped
- 30ml / 2tbsp lime juice
- 15ml / 1tbsp apple cider vinegar
- 1/2tsp cumin
- 64g / 8tbsp nutritional yeast

Method:
In a food processor blend the cashews and garlic.

Add the avocado, chopped red and green pepper, jalapeño, lime juice and apple cider vinegar.
Blend altogether.

Add the cumin and nutritional yeast.

Blend together until smooth and creamy. Serve with baked corn tortillas or chopped vegetables.
ENJOY!

Click HERE for a printable recipe card.

Nutritional Information: