Miso Hummus

A different take on traditional hummus. Instead of adding oil, I used miso paste, which dramatically reduces the fat content but still retains a unique flavour. It's really quick and easy to make. Simply combine chickpeas, miso and lemon juice.

I enjoy making miso soup as well as adding miso to rice dishes (see recipes below). It's a great seasoning, traditionally used in Japanese cooking, and produced by fermenting soybeans. The 'Miso and Easy' variety I buy is in bottle form, instead of tubs containing thicker pastes. Miso paste easily be thinned by adding warm water.

Miso Soup
Miso Green Tea and Ginger Tofu Soup
Miso Black Bean Rice Mix

Miso Hummus

Makes 5 (60g serving)

Ingredients:

- 450g / 16oz / 1 can chickpeas, drained, except 1tbsp / 15ml liquid

- 24g / 4tsp miso paste

- 3tbsp / 45ml lemon juice

- 1/4tsp garlic powder (optional)

- ground black pepper (optional)

Method:

In a food processor, blend together the chickpeas, bean juice, miso paste, lemon juice and garlic powder (if desired) until smoothly combined. 

Pour into a container and grind black pepper on top.

Serve on rice cakes or with chopped 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:

Pumpkin Courgette Brownies

Another mash up of two brownie recipes:
Pumpkin Brownies
Beetroot Courgette Brownies

Through experimentation - mostly as a result of discovering what's leftover in my fridge - I've learned that any of the following can be combined with basic ingredients to make healthier versions of traditional chocolate brownies:
beetroot, pumpkin, courgette, sweet potato (not tried yet).

The basic ingredients for the brownies are simply:
flour/oats, baking powder, cocoa powder, egg/flax egg, apple sauce/coconut oil, honey and some dark chocolate.

Pumpkin Courgette Brownies
Makes 8

Ingredients:
- 110g / 4oz courgette, grated
- 125g / 4.5oz pumpkin purée
- 120g / 4.5oz flour (I use whole wheat)
- 20g /4tbsp cocoa powder, natural unsweetened
- 1tsp baking powder
- 20g / 1tbsp honey
- 1 egg, beaten
- 30ml / 2tbsp coconut oil, melted and slightly cooled
- 1tsp vanilla extract
- 40g / 1.4oz dark chocolate chips or chopped

Method:

• In a bowl stir together the grated courgette and pumpkin purée.
• In a large bowl, stir together the dry ingredients (flour, cocoa powder, baking powder).
• Add in the wet ingredients (honey, egg, coconut oil, vanilla extract).
• Stir in the beet courgette mixture.
• Finally, stir in the chopped chocolate or chocolate chips.
• Pour batter into a loaf tin or 8x8 pan (lined with parchment paper or sprayed with cooking spray).
• Cook at 175C / 350F for 30 minutes.
• Cool on a wire rack and cut into 8 squares. 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:

Raw Chocolate Brownies

These brownies are different to previous versions in that they are no-cook and do not contain any vegetables! They are also egg-free and flour-free. They're utterly delicious but are quite calorific in terms of fats and sugars. Plus, the recipe below has to be divided into 16, whereas my other brownies are cut into 8. Sadly, there's less brownie to consume per serving but they are very satisfying and every bite is a chocolate dream!

Other no-cook brownies include my Mint Chocolate Brownies. Whilst my Peppermint Chocolate Squares aren't technically called brownies, they are no-cook, and do include nuts, coconut oil, honey and cocoa powder - just like the recipe below.

I adapted this recipe from the Oh She Glows blog - Two-Layer Raw Chocolate Brownies - omitting additional walnuts, cacao nibs and salt.

Raw Chocolate Brownies
Makes 16

Ingredients:
For the base:
- 120g / 4.5oz walnuts
- 80g / 8tbsp hemp seeds (raw shelled)
- 160g / 6oz dates, pitted, soaked and drained (I use Medjool)
- 40g / 8tbsp cocoa powder, natural unsweetened
- 1.5tsp vanilla extract

For the chocolate topping:
- 120ml / 8tbsp coconut oil, melted and slightly cooled
- 40g / 8tbsp cocoa powder, natural unsweetened
- 80g / 4tbsp honey
- 1/2tsp vanilla extract

Method:

• In a food processor, process the walnuts into fine crumbs.
• Add the hemp seeds and the drained dates and process until finely chopped and sticky.
• Add the cocoa powder and vanilla, and process until thoroughly combined.
• Press mixture into a loaf tin or 8x8 pan (lined with parchment paper).
• Place in the freezer for 10 minutes.
• Meanwhile make the chocolate topping by mixing the coconut oil, cocoa powder, honey and vanilla together.
• Remove the brownie base from the freezer and pour over the chocolate topping.
• Place in the fridge for 10-20 minutes until the topping has set and the brownie is firm enough to slice.
• Cut into 16 squares.
• Store in the fridge. ENJOY!

Nutritional Information: