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:

Autumn Fruit Punch

This fruity punch can be enjoyed warmed or chilled - depending on the weather and the mood. It's refreshing as a chilled sangria but also comforting as a warm mulled wine.

In the past I've made traditional Mulled Wine and several Infused Spirits.

The nutritional information below is just for the liquid - i.e. alcohol and juice. If the boozy fruit is also eaten, add a few more calories and grams of sugar!

Autumn Fruit Punch
Makes 8 (150ml / 5floz servings)

Ingredients:
- 1 apple, sliced
- 1 pear, sliced
- 1 orange, sliced
- 1 cinnamon stick
- 8 cloves, whole
- 750ml / 1 bottle red wine
- 480ml / 16floz pomegranate juice
- 240ml / 8floz vodka OR bourbon
- 240ml / 8floz water

Method:

• Warm all ingredients gently over low heat for 15 minutes to combine and infuse the liquids and flavours. 
• Strain before serving in glasses, removing the cloves and cinnamon stick.
• If drinking chilled, allow to cool before straining and refrigerating. ENJOY!

Nutritional Information:

Butternut Squash Hummus

Further to my Butternut Squash Risotto dish posted earlier this month, this is another recipe that uses roasted, then blended squash. Why not make the two recipes together whilst the oven is hot and the food processor has squash mixture in it?

As an autumnal version to my classic hummus, which also contains chickpeas, tahini and lemon juice, this has the added tastiness of butternut squash.

I have been on a roll with butternut squash, sneaking it into all kinds of things. My favourite recipes so far include this hummus, the risotto, muffins and soup.

Butternut Squash Hummus
Makes 8 (80g serving)

Ingredients:
- 420g / 15oz butternut squash, skin on, deseeded and roughly chopped
- 1tsp ground black pepper
- 1tsp onion powder
- 1/4tsp garlic powder
- 1tsp cumin
- 1tsp coriander
- 420g / 15oz / 1 can chickpeas, drained with liquid reserved
- 30ml / 2tbsp lemon juice
- 30g / 2tbsp tahini
- 120ml / 4floz aquafaba (chickpea liquid)

Method:

• In a bowl, coat the squash with black pepper, onion powder, garlic powder, cumin and coriander.
• Roast squash in the oven at 210C / 410F for 30 minutes, until soft.
• Put all ingredients into a food processor and blend until creamy.
• Serve with chopped veg or spread on rice cakes. Enjoy!

Nutritional Information:

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:

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:

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:

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:

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:

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:

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:

Muhammara - Walnut and Red Pepper Dip

This Syrian dip is full of flavour: sweet from the roasted red peppers, nutty from the walnuts, and spicy from the jalapeños and  red pepper flakes. Muhammara means 'reddened' in Arabic and traditional ingredients include Aleppo peppers, adding to the spiciness, but I prefer red bell peppers and jalapeños. Pomegranate molasses is also added to the dip. I didn't have any molasses on hand so I just used pomegranate juice instead. I rarely drink juice - because of the high sugar content per serving - so when I run out of pomegranate juice (something I've had in the fridge since Christmas), I'll just use lemon juice alone.

I didn't bother adding additional oil as there's fats from the walnuts and sufficient liquid from the pomegranate / lemon juice combo. The bread crumbs add a bit of bulk and whole grain brown bread helps give this dip a little fibre. The roasting and peeling process of the red pepper takes a little time but there's no substitute for the flavour.

Muhammara
Makes 5 (70g serving)

Ingredients:
- 60g / 2oz walnuts
- 40g / 1.4oz / 1-2 slice brown bread
- 250g / 9oz red pepper
- 50g / 2oz jalapeño pepper
- 33g / 2tbsp tomato paste
- 15ml / 1tbsp pomegranate juice
- 15ml / 1tbsp lemon juice
- 1tsp cumin
- 1/2tsp red pepper flakes (optional)
- 1/4tsp garlic powder (optional)

Method:

• Roast the peppers, whole, in oven at 220C / 420F for 15 minutes, turn and then roast for another 10 minutes, until skin is charred - but not burnt.
• Place in a ziplock bag or airtight container for 10-15 minutes.
• Peel skins, remove stem and seeds and chop roughly.
• Using a food processor, blend the walnuts and bread.
• Add all the other ingredients and blend until the mixture is smooth.
• Spoon into an airtight container and refrigerate. 
• Serve with chopped vegetables or spread on rice cakes, toast or crackers. ENJOY!

Nutritional Information:

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:

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:

Red Bean and Rice Soup

A healthy and hearty soup based on Mardi Gras and Louisiana cuisine: red kidney beans and Cajun flavours, combined with tomatoes, rice and leafy greens. I used kale but other dark leafy greens, such as collard greens, mustard greens, Swiss chard etc. can also be substituted/added.

I also made my own Cajun spice seasoning basing the recipe below on this version from the allrecipes.com site, omitting the salt. The recipe makes 4tbsp so I will keep the spare seasoning and use it when cooking chicken or fish.

Red Bean and Rice Soup
Makes 4

Ingredients:
- 140g / 5oz onion, chopped
- 2 cloves garlic, chopped
- 150ml / 5floz white wine
- 420g / 15oz / 1 can chopped tomatoes, no salt added
- 450g / 16oz / 1 can red kidney beans, drained
- 90g / 3oz brown rice, uncooked and rinsed
- 1tbsp cajun spice seasoning (see below)
- 960ml / 32floz broth, reduced sodium (chicken OR vegetable)
- 960ml / 32floz boiling water
- 200g / 7oz / 4 stalks celery, chopped
- 300g / 11oz kale, chopped
- 140g / 5oz green pepper, chopped
- 1tbsp dried parsley OR 1/4cup fresh parsley

Cajun Spice Seasoning
Makes 4tbsp

- 2tsp garlic powder
- 2.5tsp paprika
- 1tsp ground black pepper
- 1tsp onion powder
- 1tsp cayenne pepper
- 1.25tsp dried oregano
- 1.25tsp dried thyme
- 1/2tsp red pepper flakes

Stir all ingredients together and store in an airtight container.

Method:
Cook the onion and garlic until softened, about 5 mins.
Add the wine until almost absorbed, another 3 mins.
Add the tomatoes, kidney beans, uncooked rice, Cajun seasoning, 2 cups (480ml) broth and 2 cups (480ml) water.
Bring to a boil, then reduce heat. cover and simmer for 20 minutes
Add the greens (celery, kale, pepper) and the remaining broth and water (2 cups / 240ml each).
Cook for another 10 mins until rice is tender.
Stir in the parsley and serve. ENJOY!

Nutritional Information:

Soups

During the cold winter months, there's nothing more I love than a big bowl of homemade soup. Partly because it's so filling and nutritious. Partly because a really big bowl has less than 400 calories!

It's also really easy to make - mainly just boiling a pot of vegetables, adding some carbs like lentils or potatoes (both white and sweet), a few spices and herbs, plus broth for flavour and protein, in the form of fish, chicken or tofu. None of the soups I make have cream or added salt. I always ensure I use reduced sodium broth and no-salt-added canned tomatoes. Natural sugars from carrots, apple and sweet potato are perfect sweeteners. Some of the soups below are thickened with a cup of almond milk or some cashew cream (blended cashews in water).

When making soup at home, a hand-held stick blender is an essential tool. Once cooled, the soup can be bagged up and frozen for future meals.

Soups

Broccoli and Dill Soup

Butternut Squash and Apple Soup

Butternut Squash Soup

Carrot and Coriander Soup

Cauliflower and Chickpea Soup

Chicken and Potato Chili Soup

Indian Spiced Lentil and Vegetable Soup

Kale and Apple Soup

Miso Green Tea and Ginger Tofu Soup

Miso Soup

Moroccan Lentil Chicken Soup

Sweet Potato and Lentil Soup

White Bean Soup