Quinoa

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Serves 2

My recipe for quinoa can be enjoyed hot or cold. It makes a wonderful base for a lunchbox salad: Try it mixed with grated carrots, olives and salad leaves. It is also excellent with oven roasted vegetables.

The Incas referred to quinoa as the mother of all grains, and it certainly packs a nutritional punch! 1 portion (250ml/185g) of plain cooked quinoa provides approximately 5 grams (g) of fibre, 8g of protein and only 300 Kcal. In addition, for an average women, a portion provides 15% of daily iron requirements, 30% magnesium, 13% zinc, 100% B1, B2, and B6, 20% folate, 60% Vitamin E and is a good source of lutein & Zeaxanthin…Wow!

One portion of my recipe weighs approximately 210g

Ingredients (for 2 portions)

120g quinoa, rinsed

600ml good quality vegetable or chicken stock

½ teaspoon ground coriander, cumin and cinnamon

1 tablespoon rapeseed oil

1 teaspoon muscavado sugar

Pepper to season

Method

Gently warm the oil.

Add spices and sugar to warm oil to release fragrance. Do not burn or fry on a high heat.

Add stock. Turn up heat and bring to the boil.

Add the washed quinoa.

Bring back to the boil. Stir well and simmer for 15 minutes with the lid on followed by a 10 minute simmer without the lid, until all the moisture has evaporated.

Serve warm or cold.

Enjoy x

Baked Beans

 

Beans on Toast
Homemade beans on toast

                           

 Dairy and Gluten free and Vegan 

High in fibre. A good source of iron, vitamin C and folic acid.

Preparation takes 15 minutes. Cooks for 1 hour in the oven or slow cooker.

Wonderful served on a slice of toast and sprinkled with fresh parsley, but also great at room temperature as a side dish.

Serves 4-6

Ingredients

3 tablespoons rapeseed oil

1 large onion

3 garlic clove

2 tablespoons tomato puree

1.5 X 400g cans of chopped tomatoes

1 teaspoon sugar

1 cinnamon stick

3 X 400g cans of cooked butter beans, drained (or cooked berlotti beans also work well)

1 tablespoon soy sauce (gluten free)

1 tablespoon smoked paprika

1 bay leaf

0.5 to 1 teaspoon sea salt, to taste

A handful of fresh parsley to scatter over the top

Method

1) Heat the oven to 110oC fan or pre-heat the slow cooker on high.

2) Gently heat the oil in a large saucepan and tip in the onion and garlic. Cook slowly for about 10 minutes until the onions are soft but not browned.

3) Add the tomato puree and cook in the pan for a few minutes

4) Add the tinned tomatoes, sugar, cinnamon stick, bay leaf and smoked paprika and salt. Stir, and bring the pan back up to a gentle simmer

5) Add the drained beans to the tomato sauce, give them a good stir and bring the sauce back up to a gentle simmer.

6) When piping hot…Tip the beans and sauce mix into an oven proof dish (cover with a lid or some foil) or cook in the slow cooker for approximately 1 hour.

Note- cook for longer in the slow cooker for convenience, turn to the ‘low’ setting and maintain moisture levels with a top up of a little boiling water if necessary.

7) when ready to serve allow to cool for a few minutes, scatter with fresh parsley and perhaps a little drizzle of extra virgin olive oil.

8) Refrigerate any leftovers and enjoy hot or cold the next day

Homemade Sauerkraut

Homemade Sauerkraut
A tasty way to invite some beneficial microbes into your digestive system!

Add to sandwiches, as a side with ham and other cooked meats or with a cheesy jacket potato.

You will need clean pickle jars (this recipe makes approximately 1 litre of sauerkraut) and a food processor is useful to finely chop the cabbage, but is not essential.

Homemade sauerkraut will help to provide your digestive system with beneficial microbes that act as a natural anti-biotic and are an important source of B vitamins.

Ingredients

Day 1

1 organic white cabbage, chopped finely using a food processor

You could also add a thinly sliced fennel bulb when these are in season

3 organic carrots, peeled and grated

2 large white onions, sliced thinly

2 tablespoons of sea salt

125ml warm water (previously boiled)

Day 2

1 tablespoon fresh root ginger, peeled and grated

3 cloves of garlic, peeled and grated

2 teaspoons dill seeds

2 teaspoons fennel seeds

 Method

1) Place the prepared cabbage, carrots, onions (and fennel bulb if using) in a large mixing bowl

2) Measure out the warm water and stir in the sea salt, ensuring that it is completely dissolved

3) Pour the salt solution over the vegetables. (Top up with extra boiled and cooled water if the veg isn’t quite covered).

4) Wash your hands well (and scrub your nails if necessary!!) and then massage the vegetables for a few minutes to ensure that everything in the bowl has made contact with the salt.

5) Cover with a plate and set aside at room temperature. Leave overnight.

Next day-

6) Make sure all your utensils and pickle jars are scrupulously clean because any nasty bugs that are present will destroy your sauerkraut during the fermentation process. (Pickle jars should either be sterilized with a Milton type solution and rinsed well or washed in very hot soapy water and placed in a 100oC oven to dry).

7) Drain the vegetables, reserving the liquid.

8) Stir through the prepared garlic, ginger, dill and fennel seeds and mix well.

9) Tightly pack the vegetable mixture into your clean and cooled pickle jars

10) Pour over the reserved liquid

11) Press the cabbage down firmly into the jars and top up with liquid, ensuring that there are no air pockets within the jar (although a small space at the top of the jar is OK)

12) Ensure that the pickle jar is closed tightly (It is important that the fermenting process is not disturbed by extra oxygen leaking into the jar)

13) Leave the jars in a dark, cool (but not cold) place. Perhaps a garage?

14) To avoid the potential for a histamine reaction I allow the fermentation process to work for 1 month before sampling the sauerkraut. However, a study by Palani et al (2016) reports that maximum health benefits may be at 9 days fermentation

Consume within approximately 2 months of making.

(Note- when you open the lid it should smell sweet and fruity with a hint of cabbage. If it smells bad then the fermentation process has failed and the contents should be discarded).

15) Store open jars in the fridge and consume within a couple of weeks.

*Adapted from: The Functional Nutrition Cookbook, (2013), by Lorraine Nicolle and Christine Bailey, printed by ‘Singing Dragon’, London.

Reference

Palani, K. Harbaum-piayda, B. Meske, D. Keppler, J.K. Bockelmann, W. Heller, K.J. Schwarz, K. (2016), ‘Influence of fermentation on glucosinolates and glucobrassicin degradation products in sauerkraut’, Food Chemistry, Vol. 190, pp. 755-762 [online]. DOI: 10.1016/j.foodchem.2015.06.012

Adams tomato Dahl

 

IMG_3330Quick and nutritious. Dairy free. Meat free. Gluten free.

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.