A Summer Salad with Edamame Bean & Rice Noodles

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Dairy Free. Gluten free. Healthy.

A source of Calcium, magnesium, potassium, iron and zinc.

Approximate values per portion (without chilli and lime prawns)- 380Kcal, fat 6.7g, carbs 62g, Protein 15g, Glycemic load 6.4 (Nutritics.com)

Ingredients for the salad

Egg or rice noodles, 1 nest per person, (check for gluten free if necessary)

Frozen Edamame Beans, 80g per person.

White onion, half finely chopped or sliced (this quantity is enough for 3 servings)

Carrot, 1 large, coarsely grated (this quantity is enough for 3 servings)

 

Ingredients for the dressing (serves 3).

Fresh ginger root, approximately 2cm3 , coarsely grated

Garlic clove, 1, crushed

Dark soy sauce, 1 tablespoon, (check for gluten free if necessary)

Sesame seed oil, 2 teaspoons

Honey, 1 teaspoon (optional)

Chinese 5 spice, 1 teaspoon

Japanese rice wine vinegar, 1 tablespoon

Garnish with: fresh leaf mint, coriander or basil, sweet chilli sauce… sunshine and a smile 🙂 

 

Method

  1. Cook the frozen edamame beans in a pan of boiling water according to the packet instructions. This usually takes 7 minutes. Drain the beans in a colander. Cool down the beans quickly by running water from the cold tap over them. Put to one side on the drainer to drain the excess water.
  2. Cook the noodles in a pan of boiling water for approximately 2-3 minutes and then refresh them with cold water (as you did with the edamame beans)
  3. Combine the dressing ingredients.
  4. Combine the cooked edamame, noodles, chopped onion, grated carrot and dressing in a large bowl. Transfer to the fridge until required.
  5. Serve with a sprinkle of your choice of fresh herb: chopped fresh mint/coriander/basil leaf and extra soy sauce/sesame oil/sweet chilli sauce.

Enjoy on its own as a light lunch or snack.

Delicious served with chilli and lime prawns.

Enjoy X

 

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Chocolate Cup cakes

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Chocolate cup cakes. Delicious. Dairy Free and Gluten Free.

This recipe makes 14 large chocolate cup cakes

Dairy free, Gluten free.

Are you acquainted with those delicious ‘Genius’ cakes that are £1.50 each? This recipe (inspired by the lovely people at ‘Free’ https://www.dovesfarm.co.uk/freee) are even more genius and for a fraction of the cost. But, please don’t be tempted to cook them too often!!

You will need: weighing scales, Large muffin cases, a muffin baking tin, sieve, a set of bowels (large, medium, small), fork, spoons, electric mixer (optional),

Cake Ingredients

200g Sunflower spread (eg. Vitalite)

200g Golden caster sugar

4 Eggs, free range, large, beaten.

unsweetended soya milk, 4 tablespoons (60ml)

150g White flour, self raising, gluten free (eg freee by Doves farm a blend of rice, potato, tapioca, maize and buckwheat)

50g Cocoa powder

 

Icing Ingredients

50g Sunflower spread, or vegan butter

100g Icing sugar

1 tablespoons sieved Cocoa

A few twists of the sea salt mill.

 

Method

  1. Set the oven to Fan 180oC/200oC conventional/ Gas 6.
  2. Put the large muffin cases in a muffin tin.
  3. Gently combine the flour and the cocoa.
  4. In a separate bowl beat together the butter and sugar until lighter in colour and no longer ‘grainy’.
  5. Add half the beaten eggs and 1 tablespoon of the flour + cocoa mix to the butter and sugar mixture. Combine well using a low speed on the electric mixer or with a spoon.
  6. Repeat step 5) with the rest of the egg.
  7. Using a fine sieve add the remainder of the flour + cocoa to the cake mixture and gently combine using the low setting on the electric mixer.
  8. Add the soya milk and gently mix until combined.
  9. Half fill the waiting muffin cases. Approximately 60ml (¼ cup) to each muffin case.
  10. Bake for 20-25 minutes. (The cakes should be ‘springy’ on top when gently pressed with your index finger, if not they will need longer a few more minutes in the oven)
  11. Leave to completely cool (about 1 hour) before adding the icing to the top of the cakes.

 

To make the Icing (optional)

  • Measure the spread or butter into a bowl.
  • Gently combine the cocoa into the icing sugar with a spoon.
  • Sieve the icing sugar + Cocoa mixture into the butter add a few twists of the seasalt mill and then combine well with an electric mixer or by hand.
  • Transfer to the fridge to ‘firm up’ while the cakes cool.
  • Add a generous dollop to each cake and enjoy or cover and Keep in the fridge for a few days.

 

Enjoy! X

Adams tomato Dahl

Quick and nutritious. Dairy free. Meat free. Gluten free.

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Serves 4.

Approximate Nutritional info (Nutritics.com) per 343g portion:- 230Kcal. 30g carbohydrate. 4.6g fat (saturates 0.4g). Protein 15g. Fibre 4.7g. Salt 1.3g. Omega 3 0.31g (14% RI). Omega 6 0.64g. Glycemic Load = 6.2 Glycemic index (estimated) 21.5 

Ingredients

Rapeseed oil, 1 tablespoon

Garlic, 2 cloves, thinly grated

Ginger root, fresh, 2cm chunk, thinly grated

Bay leaf, 1 large

Turmeric, ground, 2 teaspoons

Coriander, ground, 2 teaspoons

Mustard seeds, half teaspoon

Cumin seeds, 1 teaspoon

Cloves, 4 whole

Salt, 1 teaspoon

Chilli (optional), 1 hot green, chopped finely

Tomatoes, chopped, 1 X 400g tin

Lentils, red, 200g (rinsed well)

800ml boiling water

Mushrooms (optional), 300g, sliced (Nutrition note- If you have the time…leave in natural light for 1 hour to boost vitamin D content)

 

method

1) Warm the oil in a large frying pan or saucepan.

2) Add all the ingredients minus the lentils, tomatoes, water and mushrooms

3) Stir well to combine and fry gently for a few minutes over a low heat without burning.

4) Add the tomatoes and turn up the heat. Combine well and bring to a brisk simmer, stirring to prevent the mixture burning. Gently simmer for 10 minutes, uncovered.

5) Add the washed lentils and combine well

6) Add the sliced mushrooms and stir well to combine.

7) Add 800ml boiling water and mix well. Bring back to a rapid simmer and reduce heat. Cook gently, uncovered for 20 minutes stirring occasionally.

8) Serve with boiled rice, quinoa, pittas or chappattis. It is also great served on its own. Keep leftovers in the fridge for a few days. Eat cold straight from the fridge, or  in a wrap, or reheat thoroughly if preferred hot.

Mixed Bean Chilli

vegan chilli
Healthy mixed Bean chilli

Serves 4-5 people.         Dairy-free. Vegan. Vegetarian.

Rich in vitamins and minerals. Cheap to make. Leftovers are fab warmed through and served on granary toast or wrapped in a soft tortilla. The flavours improve if made the day before and chilled in the refrigerator before reheating thoroughly.

Ingredients

2 tablespoons Rapeseed oil

2 brown onions, finely chopped

3 garlic cloves, crushed

300g chopped selection of colourful bell peppers

300g chopped mushrooms (leave on sunlit window sill for 1 hour before chopping to  increase Vitamin D content)

2 X 400g tin chopped tomatoes

1 tablespoon tomato puree

400g tin pre-cooked pinto beans

400g tin pre-cooked green lentils

200ml organic vegetable stock

optional – 1 tablespoon of powdered pea protein (for protein boost, flavour and thickening- available from health food shops)

Spices-

¼ teaspoon ground cinnamon

2 teaspoons ground cumin

½ teaspoon dried oregano

1 Bay leaf

1/2 teaspoon hot chilli powder

1/2 teaspoon chilli flakes

 

To finish the dish-

2 tablespoons chopped fresh coriander

To serve-

60g of wholegrain basmati rice per person.

 

 Method

1) Heat the oil gently in a large saucepan and add the onion and garlic. Cook gently for approximately 15 minutes.

 2) Whilst the onions are cooking prepare the rest of the vegetables. Then, turn up the heat and add the peppers and mushrooms to the pan and cook for about 4 minutes.

 3) Add the cumin, cinnamon, bay, chilli powder/flakes and oregano to the vegetables and mix well to combine and cook the spices for a few minutes without burning.

 4) Add the tomatoes, drained beans/lentils, tomato puree, stock and pepper. Stir well and bring to the boil. Sprinkle in the pea protein, if using, and stir well to combine. Turn the heat down and simmer for at least 45 minutes.

 5) 30 minutes before the end of cooking time put the brown rice into rapidly boiling water, stir once to prevent the rice from sticking to the bottom of the pan and then return to the boil and simmer for 25 minutes.

 6) At the end of the cooking time strain the rice and turn off the heat underneath the chilli. 

 7)  Serve the chilli on a bed of the rice and scatter with the chopped coriander leaves.

Summer Pickled Vegetables

Pickled Vegetables
Summer Pickled Vegetables

When the green- grocer store is full of fresh, seasonal and organic local produce, try this method of preserving them. The veg keep fresh for up to 3 months in sterilised and sealed glass jars , and once opened they keep for about a week.

A great time saver when planning a family BBQ or summer meal, picnics or for just snacking on when the fancy takes you! The vegetables are so convenient and so delicious (my teenage son snacks from the pickle jar instead of eating biscuits!).

Bonus-….Pickled vegetables are perfect for maintaining a good balance of helpful gut bacteria, this keeps our immunity strong and helps us to absorb essential nutrients from the food we eat…but don’t let the teenagers know its good for them 😉

A recipe from Ainsley Harriots ‘Barbecue Bible’, 1997

Ingredients

Serves 8-10 (but I always make double to keep for a few weeks)

100g cauliflower

100g celery

100g carrots

100g cucumber

100g red pepper

50g French beans

50g mangetout

50g baby sweetcorn

50g button onions

50g cherry tomatoes

 

300ml white wine vinegar

3 allspice berries ( or ¼ teaspoon ground allspice from a jar)

3 black peppercorns

4 fresh bayleaves

pinch of ground saffron or turmeric

2 garlic cloves, chopped

3 tablespoons soft brown sugar

3 tablespoons extra virgin olive oil

1 tablespoon chopped fresh dill

salt and freshly ground black pepper

 

Method

 1) Break the cauliflower in to small florets

2) Trim the celery and peel the carrots and cut them both diagonally into thickish slices

3) Halve the cucumber length-ways and scoop out the seeds with a teaspoon. Slice the cucumber halves across ways into half moons.

4) Halve the peppers, remove the seeds and the pith and cut the flesh in to 1 cm pieces

5) Top and tail the beans, mangetout and sweetcorn and peel the button onions.

6) Put all the vegetables except the cherry tomatoes into a large saucepan with the vinegar, spices, garlic and sugar. Season with some salt and pepper, bring to the boil and simmer for just 5 minutes, carefully turning them over every now and then.

7) Transfer the mixture to a glass bowl, stir in the whole cherry tomatoes, olive oil and dill, cover and leave the mixture somewhere cool to marinate overnight.

8) The next day, spoon the vegetables into sterilized jars and seal. Store in a cool, dark place and in the fridge after opening and once opened eat within 1 week.

Enjoy!

 

 

Savoury Rice Salad

Serves 6           Dairy Free       vegetarian      

A colourful and tasty savoury salad made with wholegrain rice, fresh raw vegetables and turmeric rich curry powder, a fantastic boost to stimulate your helpful gut bacteria!

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An easy prepare-ahead BBQ side dish, a tasty light lunch served with a green salad and hard boiled eggs and a perfect packed lunch that keeps fresh and moist in a cool pack.

 

Ingredients

175g wholegrain basmati rice

15ml curry powder

60ml mayonnaise

100g mushrooms, sliced

½ green pepper, seeded and finely chopped

½ orange or red pepper, seeded and finely chopped

50g currants

Optional extras-

50g roasted and chopped peanuts

425g can red kidney beans, rinsed and drained well

Fresh coriander leaf to garnish

 

Method

1) Bring a medium saucepan of water to the boil and generously season with salt (approx. 2 teaspoons).

 2)Add the rice in a steady stream and immediately stir to prevent the rice from sticking to the bottom of the pan. Cook the rice for 25 minutes.

 3) When the rice is cooked drain it into a colander and immediately rinse with lots of cold tap water. Allow to drain for a couple of minutes and then transfer into a large bowl.

 4) Add the mayonnaise and the curry powder to the rice and stir well to combine thoroughly.

 5) Add all the remaining ingredients and stir well. Refrigerate until required and serve with a sprinkle of fresh coriander.

 

Chocolate Squares

Dairy Free
Suitable for Vegetarians
(Also suitable for Vegans if you can find a vegan approved biscuit)

Dairy-free and No-bake, chocolate treats
Dairy-free and No-bake, chocolate treats

Preparation time 15 mins.
Chilling time 1 hour 30 mins
Makes approx. 45 Squares
Keep fresh in the refrigerator for a few days

These lovely little squares are a great way to end a special meal with coffee and are quite filling so you don’t need to eat too many. Children love to make and eat them too. If you ignore the added sugar and fat they might be considered a good way to squeeze in extra nutrients from the dates, oats and cocoa!
I am sharing with you my mothers recipe, adapted by me to be dairy free.

Ingredients
Sunflower spread (‘Pure’) 120g
Dates (approximately 20) 110g
Golden caster sugar 60g
Cocoa powder (1/3 of a cup) 40g
golden syrup 2 tbsp
Orange marmalade (my secret ingredient) 2 tbsp
Mc Vities Light digestive biscuits 250g
Plain chocolate (Check there is no butter oil /whey/lactose) I use 1 bar of ‘Green and Blacks’ organic dark chocolate 70% Cocoa 150g

You will need a shallow rectangular baking dish/tray (approximately 20cm X 30cm X 2cm depth) to put the prepared mixture in to chill in the refrigerator (you don’t need to serve in this dish).

Method

1) Chop the dates into small pieces*.

2) Put the sunflower spread, dates, caster sugar, marmalade, cocoa powder and golden syrup** into a medium sized saucepan and stand over the lowest heat that you have on your hob. Melt very slowly stirring occasionally with a metal spoon to prevent the mixture burning.
Continue to heat gently until the mixture is loose and blended together nicely and all the traces of spread and sugar have melted. This should take approximately 5 minutes.

3) While the mixture is melting put the biscuits into a medium sized freezer bag and smash them with a rolling pin.

4) Take the pan off the heat and tip the broken biscuits into the pan. Mix really well

5) Lightly oil your dish and wipe away all the excess with some kitchen roll. Tip the prepared mixture into the dish and press the mixture firmly down with the back of a metal spoon so you have a nice firm compact layer. (This is easier to do with a cold, lightly oiled dessert spoon).

6) Melt the chocolate: Break it into a heat proof bowl and sit this bowl on the top of a small saucepan of gently simmering water. Stir occasionally as the chocolate gently melts. This process takes about 10 minutes.

7) Tip the melted chocolate over the prepared mixture and make a pattern through the chocolate with a clean fork.

8) Leave to set for about 1.5 hours in the fridge.

9) Using a sharp kitchen knife cut the praline into small squares (about 2cm square).

10) Share with your nearest and dearest.

Enjoy!
Tracey-Anne

Cooks notes
*Dates are very sticky and it is easier to chop them with the skin-side of the fruit down on to the chopping board.
**To accurately measure golden syrup – first rub your measuring spoon with a small amount of cooking oil and wipe away the excess with kitchen paper, the syrup then slides off the spoon easily.
As this is a dairy free dish it is important to check the digestive biscuits and plain chocolate for butter/buttermilk/milk/whey/lactose etc. The McVities light digestives are dairy free at the time of writing.