Carrot and Sweet Potato Pancakes

These sweet potato pancakes taste great and are quite versatile. Add any vegetables and spices. The sweet potato is a staple carbohydrate that's sweet, low in fat, and gives you plenty of energy for the day.

When compared with white potatoes, both are packed with fibre and are full of nutrients, especially if you leave the skins on. Sweet potatoes are full of Vitamin A and C. Perfect for cold winter weather!
You can read more about the benefits of sweet and white potatoes online.

Carrot and Sweet Potato Pancakes
Makes 4, 2 pancakes per serving

Ingredients:
- 360g / 13oz sweet potato
- 90g / 3oz onions, chopped
- 120g / 4oz carrots, grated
- 1tsp coriander, ground
- 1tsp turmeric powder
- 1tsp cumin
- 40g / 1.4oz oat flour (old fashioned oats food processed)
- 120ml / 4floz water

Method:

• Microwave or bake the sweet potato until very soft and mashable.
• In a pan, sprayed with cooking oil, cook the onions and carrots until soft. 
• Add the spices and mix for 30 seconds.
• In a small bowl, mix the oat flour and water together.
• In a separate bowl, combine the mashed sweet potato and onion mixture with the flour/water batter, adding a little extra water to make them just moist, if needed.
• Heat a pan, sprayed with cooking oil, and cook four patties/pancakes. 
• Flip the pancakes after several minutes.
• Serve with green vegetables. ENJOY!

Nutritional Information:

Chocolate Pie with Almond Crust

This recipe uses the chocolate pudding recipe from a previous post, plus an almond crust for the pie base. Unlike traditional crusts that usually use crushed digestive biscuits or graham crackers mixed with melted butter, this base uses blended almonds and oat flour, with a little oil and honey to bind the mixture together.

Almond Pie Crust 

Makes 4 pie crusts

Click HERE for a printable recipe card.

Ingredients:

- 56g / 2oz almonds

- 37.5ml / 2 1/2tbsp olive oil

- 40g / 2tbsp honey

- 80g / 2.8oz oat flour

Method:

In a food processor blend the almonds into find crumbs, the size of sand. 

Add the oil, honey and oat flour.

Process again until the dough comes together. It should stick together when pressed between your fingers. If it doesn't, try blending it for a bit longer. 

Spoon out into four 10cm/4" diameter dishes. Flatten and smooth the surface.

Spoon the chocolate pudding mixture on top of the almond crust.

Chill in the fridge. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Almond Pie Crust

Chocolate Pudding

Okonomiyaki (Japanese Pancake)

Okonomiyaki is a Japanese savoury pancake, containing a variety of ingredients.
The name is derived from the word okonomi, meaning "choice/preference" or "what you like", and yaki meaning "cooking' or "grilling".
This meat-free version contains cabbage (the main ingredient in any okonomiyaki), carrots, mushrooms and onions. For extra protein, a beaten egg can be added, or small pieces of chicken, fish or pork.

Okonomiyaki

Makes 2 pancakes 

Click HERE for a printable recipe card.

Ingredients:

- 60g /2.1oz oat flour (old fashioned oats food processed)

- 60g / 2.1oz whole wheat flour

- 1/2tbsp ginger

- 240ml / 8floz water

- 200g / 7.1oz cabbage

- 50g / 1.8oz onion

- 84g / 3oz mushrooms

- 140g / 5oz carrot

Method:

Mix the oat flour, whole wheat flour and ginger with the cup of water to form a batter.

Chop the cabbage, onion and mushrooms, julienne or grate the carrots and mix the vegetables into the batter. It may seem there is not enough batter but it will go further than you think!

Heat a frying pan with cooking spray and spoon the mixture into the pan. Flatten and compact the mixture as the cabbage reduces in size.

Flip the pancake using a second heated frying pan or flip onto a plate and then slide back into the pan.

When cooked on both sides, serve with mustard mayo (1 tbsp light mayo and 1tsp mustard). ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Black Almond Fudge

Unlike traditional fudge, which usually contains large amounts of processed sugar, butter, cream, chocolate etc. this recipe uses fruit (dates and bananas) and black beans! It has a little honey for additional sweetness and almonds for a bit of crunch!

It can be baked or left uncooked and simply frozen. A couple of pieces make a great snack, or add a scoop of fruit ice cream for a tasty dessert.

Black Almond Fudge

Makes 24 pieces, 2 pieces a serving

Click HERE for a printable recipe card.

Ingredients:

- 100g / 3.6oz dates, pitted

- 400g / 14oz / 1 can black beans (no added salt), drained and rinsed

- 1 ripe banana, sliced

- 40g /1.4oz oat flour (old fashioned oats food processed)

- 56g / 2oz almonds, roughly chopped

- 20g / 4tbsp cocoa powder, natural unsweetened

- 40g / 2 tbsp honey

- 1tsp vanilla extract

- 1/2tsp chili powder (optional)

Method: 

Soak the dates in some boiling water for 5 minutes to soften. Drain, but reserve 1-2tbsp date water.

Add all ingredients to a food processor and blend together. Add 1-2tbsp date water if mixture is a little stiff. 

Spoon the mixture into a 10x6" baking tray lined with parchment. Smooth with a spoon.

Bake in the oven for 25-30 minutes at 350F / 175C. 

Cool on a wire rack and cut into 24 squares. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Indian Spiced Lentil and Vegetable Soup

Now that winter has well and truly arrived, I'm eating soup everyday. A big batch can last most of the week and is perfect for lunch or dinner. The recipe below uses a few Indian spices which gives it a mild curry taste. The lentils absorb the wonderful flavours and are rich in fiber. The blended cashew nuts form a creamy buttery texture which is a healthier alternative to cream.

If you want a lower calorie and fat option, don't bother with the cashew nuts and just add a cup of almond milk instead. The nutritional information for both versions are below.

Lentils go great in soups. Either buy pre-cooked canned versions (watch out for added salt!) or boil them up for 30 minutes. As they are high in fibre, both the soluble and insoluble types, they help prevent heart disease and lower cholesterol.

In addition to its beneficial effects on the digestive system and the heart, the soluble fiber found in lentils help stabilize blood sugar levels, while providing steady, slow-burning energy. Lentils can increase your energy by replenishing iron stores. Unlike red meat, another source of iron, lentils are not rich in fat and calories. Read more about the wonders of lentils online.

Indian Spiced Lentil and Vegetable Soup

Makes 4 servings (2 cups per serving)

Click HERE for a printable recipe card.

Ingredients:

- 110g / 4oz onion, chopped

- 1 clove garlic, crushed

- 370g / 13oz potato, chopped

- 411g / 14.5oz / 1 can diced tomatoes (no added salt)

- 480ml / 16floz water

- 170g / 6oz carrot

- 1tsp cumin

- 1tsp turmeric

- 1tsp mild curry powder

- 120g / 2 stalks celery

- 150g / 5.3oz courgette

- 100g / 3.5oz mushrooms

- 52g / 1.8oz raw cashew nuts (unsalted)*

- 120ml / 4floz water*

- 140g / 5oz lentils (pre-cooked)

*If desired, replace cashew nuts and water with 240ml / 8floz almond milk.

Method:

Cook chopped onion and garlic in saucepan, sprayed with cooking oil, for 2 minutes.
Chop the potato into cubes and add to the pan, along with the diced tomatoes and water. Cook for 5 minutes.

Chop the carrot and add to the pan, along with the spices and cook for 5 minutes.

Chop the celery, courgette and mushrooms and add to the saucepan.

Blend the cashew nuts with the water and add to the soup. Alternatively add almond milk.

Once all the vegetables have cooked, blend together using a food processor or hand-held blender. Add a little more water whilst blending if the soup is too thick.

Add the lentils and stir to combine. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Lentil and Vegetable Soup

Lentil and Vegetable Soup without Cashews