Quesadillas

A quesadilla could be described as the Mexican equivalent to a grilled cheese sandwich. Instead of bread, corn or wheat tortillas are used. Vegetables, meat and cheese are added in between the tortillas and grilled.

I made quesadillas using black beans, sweet corn, tomatoes, peppers and chicken. I added avocado and grated cheese on top which made them very super tasty. Due to the number of tortillas, avocado, cheese filling, two quesadillas are quite calorific - a substantial dinner. One could be eaten as a light lunch.

Quesadillas
Makes 4

Ingredients:
- 120g / 4oz tomato, chopped
- 85g / 3 oz pepper, chopped
- 85g / 3oz sweet corn
- 85g / 3oz black beans, no salt added
- 170g / 6oz chicken, cooked and shredded
- 2tsp taco seasoning (optional)
- 8 corn OR wheat tortillas
- 85g / 3oz avocado
- 56g / 2oz cheese, grated (I use 2% milk reduced fat)

Method:

• In a pan sprayed with cooking spray, cook the pepper, tomatoes, sweet corn and black beans for 3-5 minutes.
• Add the cooked chicken and taco seasoning and stir to combine.
• Spoon the mixture on top of four corn OR flour tortillas.
• Add the avocado and sprinkle with grated cheese.
• Place the remaining four tortillas on top and press down gently to compact ingredients.
• Grill for 5-10 minutes, flipping half way through if not using a George Foreman grill, until the cheese has melted and the tortillas are slightly toasted. 
• Cut into halves or quarters. ENJOY!

Nutritional Information:

Pumpkin Chocolate Cake

As it's October, and the seasons are changing, pumpkins are beginning to appear in supermarkets as well as on door-steps and in lattes! The beauty of stocking canned pumpkin purée in my pantry means I can cook and bake with it all year round. A particular favourite meal is my Pumpkin, Kale, Ginger, Tofu Curry.

In the past I've made chocolate brownies using pumpkin and also a gooey chocolate fudge cake which is gluten, dairy and grain free. I wanted to combine both recipes and adapt them slightly to get a soft chocolaty cake with less fats than the pumpkin brownie and less sugar than the fudge cake. The brownie recipe uses more nut butter and coconut oil than the recipe below and the fudge cake has a high sugar content due to the chocolate sauce drizzled on top.

The brownie recipe also calls for flax-egg but I used aquafaba (chickpea liquid) instead and added the dry flaxseed to the flour, thus reducing the amount of flour needed by a quarter. If flaxseed is not to hand, a whole cup (120g) of flour or oat flour can be used.

If served with ice cream (frozen bananas), this would be an excellent dessert!

Pumpkin Chocolate Cake
Makes 8

Ingredients:
- 32g / 2tbsp nut butter (I use cashew or almond butter)
- 15ml / 1tbsp coconut oil, melted
- 20g / 1tbsp agave nectar OR honey
- 45ml / 3tbsp aquafaba / bean liquid
- 160g / 6oz pumpkin purée
- 1tsp vanilla extract
- 90g / 3oz flour (I use whole wheat)
- 26g / 4tbsp flaxseed meal
- 20g / 4tbsp cocoa powder, unsweetened
- 1tsp baking powder
- 1/2tsp cinnamon
- 40g / 1.4oz dark chocolate, chopped OR chocolate chips

Method:

• In a bowl, combine nut butter, coconut oil, honey, aquafaba, pumpkin and vanilla.
• In another bowl, mix together the flour, flaxseed, cocoa, baking powder and cinnamon. 
• Fold the dry ingredients into wet ingredients and stir until well mixed. 
• Stir in the chopped chocolate (or chips).
• Spread the mixture in an 8x8 baking tray or loaf tin and bake for 30 minutes at 175C / 350F.
• Allow to cool on a wire rack before slicing. ENJOY!

Nutritional Information:

Konaberry Kelp Noodles with Walnut Pesto

Further to my previous konaberry kelp noodle recipe, this tasty dish uses walnuts and fresh basil leaves to make a great pesto - perfect for lunch, especially when on-the-go. It's really quick to make - just blend the ingredients - with the noodles absorbing the pesto and softening if left to marinade for 20-30 minutes.

The noodles are a great alternative to rice noodles, soba or pasta. They are significantly lower in calories too - only 12 calories for a 110g/4oz serving. As no cooking is required, they just need to be rinsed, drained and then mixed into the sauce or dish of choice.

There's a large serving of fats in this dish - from the walnuts and olive oil - but these healthy fats are much better than fats from meat and diary sources. I've been reading about the health benefits of basil and discovered it is rich in vitamin A, vitamin K, vitamin C, magnesium, iron, potassium, and calcium. Research also indicated that it may be useful in treating  arthritis and inflammatory bowel diseases due to its high quantities of (E)-beta-caryophyllene (BCP).

Konaberry Kelp Noodles with Walnut Pesto
Makes 2

Ingredients:
- 45g / 1.5 oz walnuts
- 24g / 1cup basil leaves, fresh
- 2 cloves garlic
- 60ml / 4tbsp lemon juice
- 15ml / 1tbsp olive oil
- 335g / 12oz konaberry kelp noodles, rinsed and drained

Method:

• In a food processor, combine the walnuts, basil, garlic, lemon juice and olive oil and blend until a smooth pesto is formed.
• Stir the pesto into the kelp noodles.
• Let the noodles marinade in the the pesto sauce for 20-30 minutes for softer noodles, if desired. 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:

Chicken and Prawn Risotto

This dish originally started out as a paella but I didn't have any spicy sausage and once I'd cooked the dish, I thought it tasted and looked more like a risotto. I love the taste of soft creamy rice with tender chicken breast and juicy prawns.

Unlike a previous risotto I made with mushrooms spinach and peas, I didn't bother to use arborio 'risotto' rice and stir constantly for 20+ minutes. Instead I boiled plain brown rice separately. This can be done ahead of time and then simply added to the pan for a quick and tasty meal. Likewise, to save time with the chicken and prawns, I used frozen prawns and canned chicken breast. Fresh meat and seafood can be cooked ahead of time and then stored in the fridge until ready to use. Then it's just a case of chopping the veg and throwing everything into a saucepan!

Chicken and Prawn Risotto
Makes 4

Ingredients:
- 170g / 6oz rice, dry
- 110g / 4oz onion, chopped
- 2 clove garlic, chopped
- 60ml / 4tbsp wine wine
- 33g / 2tbsp tomato paste
- 1 bay leaf
- 1/2tsp paprika
- 1/4tsp ground black pepper
- 85g / 3oz celery, chopped
- 85g / 3oz green pepper, chopped
- 85g / 3oz green peas
- 480ml / 16floz chicken broth, reduced sodium
- 170g / 6oz chicken, cooked and shredded
- 170g / 6oz prawns/shrimp, cooked
- 15ml / 1tbsp lemon juice
- parsley (optional)

Method:

• Cook the rice, then rinse and drain.
• In a pan sprayed with cooking spray, cook the onion and garlic in the white wine and the tomato paste, adding in the bay leaf, paprika and black pepper.
• After 5 minutes, add the vegetables and chicken broth.
• Bring to a boil and then simmer for 15 minutes so the liquid can absorb.
• Add the chicken and prawns and cook for another 5 minutes.
• Turn off the heat and stir in the lemon juice and parsley. ENJOY!

Nutritional Information: