Banana Smoothies

It's amazing the variety of smoothies which can be made with a banana and a cup of almond milk. I usually freeze bananas and strawberries as they tend to make thicker smoothies and require less ice. However ripe bananas are just as good.

Obviously additional ingredients can be added, depending on what's available and how creative I'm feeling.
Chia seeds, hemp seeds, flaxseed, honey, protein powder, cinnamon are all tasty options.

All of the sugars in the smoothies below are natural, with the majority coming from the banana (16g from a large banana, about 125g). Therefore, additional sugar, such as honey, shouldn't need to be added.

The cottage cheese adds additional protein and if regular cow's milk is used, a further 8g protein would be obtained. However, cow's milk has approx 12g sugars compared with 1g from unsweetened almond milk. For more information regarding milk, read a previous post about almond milk.

A good alternative to a banana smoothie uses apple instead: Green Fruit and Vegetable Smoothie

Banana and Cocoa Smoothie
- 1 banana
- 240ml / 8floz almond milk, unsweetened
- 5g / 1tbsp cocoa powder, natural unsweetened
- ice cubes, as needed

Banana and Spinach Smoothie
- 1 banana
- 240ml / 8floz almond milk, unsweetened
- 40g / 1.4oz spinach
- ice cubes, as needed

Banana and Kale Smoothie
- 1 banana
- 240ml / 8floz almond milk, unsweetened
- 40g / 1.4oz spinach
- ice cubes, as needed

Banana and Strawberry Smoothie
- 1 banana
- 240ml / 8floz almond milk, unsweetened
- 75g / 2.7oz strawberries
- ice cubes, as needed

Banana and Cottage Cheese Smoothie
- 1 banana
- 240ml / 8floz almond milk, unsweetened
- 112g / 4oz cottage cheese, low fat
- ice cubes, as needed

Nutritional Information:

Mushroom and Tofu Stew

Another recipe using mushrooms and tofu. Instead of a quick lunch or snack, like the Tofu Mushroom Tacos, this is more substantial and would be ideal for dinner when served with quinoa, rice or blended cauliflower.

I added celery and green pepper to the stew, but carrots, pumpkin, peas or courgette would also taste great.

Mushroom and Tofu Stew

Makes 4

Ingredients:

- 15ml / 1tbsp olive oil
- 170g / 6oz onion, chopped
- 2 cloves garlic, chopped

- 225g / 8oz mushrooms, sliced
- 1tsp thyme, dried
- 800g / 28oz / 2 cans diced tomatoes (no salt added)
- 120g / 4oz / 2 stalks celery
- 170g / 6oz pepper

- 20g / 1tbsp honey
- pinch cayenne pepper

- 450g 16oz firm tofu, cubed

- 10g / 1tbsp flour

Method:

In a large saucepan, heat the oil and cook the onion, garlic, mushrooms and thyme for 5 minutes (with the lid on to allow mushrooms to sweat).

Add the tomatoes, vegetables, honey and pinch of cayenne pepper. Simmer for 10 minutes.

Stir in the tofu and flour and cook for another 5 minutes.

Serve with quinoa, rice or blended cauliflower. ENJOY!

Nutritional Information:

Carrot and Coriander Soup

I recently used coriander in a curry. It tasted great and is actually quite sweet. Ground coriander comes in very useful when cooking both savoury and sweet dishes. I had some coriander seeds so I used my recently purchased pestle and mortar to grind up my own!

The soup is naturally sweet, thanks to the carrots. I always scrub raw carrots and leave them unpeeled as there's goodness in the skins - according to the World Carrot Museum!  I also have more carrot with the skins left on which equals less waste.

Consuming carrots are known to be good for the overall health and specially organs like the skin, eyes, digestive system and teeth. For more health benefits, read more here.

Carrot and Coriander Soup
Makes 4 (approx. 1.5cups per serving)

Ingredients:
- 250g / 9oz onions, chopped
- 2 cloves garlic, chopped
- 330g / 12oz carrots, unpeeled and chopped
- 1/2tsp nutmeg
- 3tsp ground coriander
- 1tsp cumin
- 960ml / 32floz hot water
- 20g / 1tbsp honey
- 56g / 2oz cashews, raw
- 180ml / 4floz almond milk, unsweetened
- 180ml / 4floz cold water
- 140g / 5oz carrots, grated

Method:
In a large saucepan, sprayed with cooking oil, cook the onion and garlic until clear.

Add the carrots, spices and 4cups (960ml) hot water until carrots are soft, approx. 20 minutes.
Add the honey and blend ingredients using a hand-held blender.
In a separate container, blend the cashews with the cold water and almond milk.

Add to the saucepan and stir. Add grated carrots for texture. ENJOY!

Nutritional Information:

Cauliflower and Courgette Bake

Another cauliflower and nutritional yeast combo! Unlike the cauliflower pasta recipe, this dish takes a little more time to prepare and contains courgettes and a cheesy, nutty batter to form a quiche-like meal, but without any eggs or cheese! It's great for lunch and will go nicely alongside a baked potato. I may even add chopped mushrooms next time.

Cauliflower and Courgette Bake
Makes 6 slices
Click HERE for a printable recipe card.

Ingredients:
- 360g / 13oz cauliflower, small florets
- 170g / 6oz onion, chopped
- 3 cloves garlic, crushed
- 450g / 16oz courgette, grated or julienne
- 120g / 4oz flour
- 40g / 1.4oz oat flour (old fashioned oats food processed)
- 360ml / 12floz almond milk, unsweetened
- 112g /4oz cashews, raw
- 4-5g / 1tbsp nutritional yeast
- 1tsp baking powder
- 1/4tsp turmeric powder

Method:
Cook the cauliflower florets for 5 mins in boiling water or microwave, until just soft.

In a saucepan, sprayed with cooking spray, cook the onions, garlic and courgette for 5 minutes.

In a blender, add the flour, oat flour, almond milk, cashew nuts, nutritional yeast, baking powder, and turmeric. Blend until smooth.

Combine all ingredients and mix together.
Pour mixture into a baking tray (approx. 11x8in) and bake for 30 minutes at 350F / 175C.

It's optional to brown the top of by spraying a little cooking oil on top 5 minutes before the end of the cooking process.

Once cool, cut into 6 slices. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Kale Crisps

A quick and easy snack; a thousand times more healthier than regular crisps.

Kale, along with other leafy greens, is the top food listed in the 'Aggregate Nutrient Density Index' (ANDI) list. Foods are scored on a scale from 1-1000 based on nutrient content. ANDI scores are calculated by evaluating an extensive range of micronutrients, including vitamins, minerals, phytochemicals and antioxidant capacities.

As the kale leaves shrink during the bake process, I am always tempted to make another batch immediately after they come out of the oven as I never think there's going to be enough. However, as one serving of kale (80g / 30z) is only 40 calories, a second helping isn't going to pile on the pounds!

Kale Crisps
Makes 1 serving

Ingredients:
- 80g / 3oz kale
- cooking spray
- cumin
- chili powder
- paprika
- ground black pepper
- salt, optional

Method:
First break off any thick kale stalks.
Place kale leaves in a bowl, spray with cooking spray and then sprinkle spices and salt and pepper over the kale.
Using hands, mix and rub the spices into the kale. Repeat if necessary.

Lay kale leaves on a large baking tray.

Bake at 150C / 300F for 15 minutes. Let kale crisps cool for a few minutes.
ENJOY!

Nutritional Information: