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

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.

Vegan Chilli

Dairy-free. Vegan. Vegetarian

Serves 4-5 people

Rich in vitamins and minerals. Low-cost ingredients. 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 onions, finely chopped

3 garlic cloves, crushed

300g selection of colourful bell peppers, roughly chopped

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

400g tin chopped tomatoes

1 tablespoon tomato puree

400g tinned red kidney beans

400g tinned pre-cooked green lentils

200ml organic vegetable stock

2 squares of plain chocolate

Spices

1 small cinnamon stick or a pinch of ground cinnamon

2 teaspoons ground cumin

1 teaspoon dried oregano or mixed herbs

1 Bay leaf

1/2 teaspoon hot chilli powder

1/2 teaspoon chilli flakes

To finish the dish-

2 tablespoons chopped fresh coriander or parsley

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) Add the broken chocolate to the chilli and stir.

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

Summer Pickled Vegetables

Pickled Vegetables
Summer Pickled Vegetables

Try this method of preserving fresh, seasonal, organic, local veggies. The veg keep fresh for up to 3 months in sterilised and un-opened glass jars in a cool place. Once opened they keep fresh for about a week in the fridge.

A great time saver when planning a family BBQ or summer meal, picnics or for just snacking on when the fancy takes you!

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!

 

Dairy-free basil pesto and Gluten-Free spaghetti

 

Dairy free Pesto and gluten free spaghetti

Dairy Free. Gluten Free. Vegan. Delicious.

Fresh basil is a source of calcium, folate, zinc and vitamins A, K E and antioxidants. The extra virgin olive oil is a good source of essential fatty acids.

Serves 3

Blend together 35g pine nuts (quarter cup), 1 roughly chopped garlic clove, the leaves from a ‘living’ pot of Basil (– approx. 15g or 1.25 cup), and 4g Flat leaf Parsley (half of a quarter cup) plus quarter cup (60ml) extra virgin Olive oil. Season with plenty of freshly ground black pepper and quarter teaspoon sea salt. Leave the pesto to one side while you cook the Gluten free spaghetti (75g per person)  for 8 minutes in a large saucepan of boiling water, with a generous pinch of salt added to the water. Drain the spaghetti and combine it with the pesto.

Enjoy X

 

Banana bread

IMG_2545Dairy Free and suitable for vegans and vegetarians

Makes about 8 generous slices.

Preparation time is approximately 5-10 minutes and cooking time is 1 hour

It’s so easy you just need a large mixing bowl, a lined loaf pan (approx. 4 X 8 inches) a wooden spoon and a fork for mashing the bananas

Ingredients

3-4 ripe bananas

75g (1/3 cup) ‘pure’ dairy free sunflower spread

100g golden caster sugar

1 teaspoon vanilla essence

1 teaspoon baking soda

pinch of salt

225g wholemeal spelt flour

½ cup sultanas

1 tablespoon lemon juice

60ml (1/4 cup) water or soya milk

Method

1) Preheat the oven to 155 degrees C. Line the loaf tin with baking paper. Peel and Mash the bananas into the mixing bowl.

2) mix in the sunflower spread with the wooden spoon

3) mix in the sugar, vanilla essence and sprinkle in the baking soda and pinch of salt. Mix it up.

4) Add the flour and lemon juice and give it a stir and then add the rest of the liquid (either water or non-dairy milk) and give it all a good mix.

5) Pour the mixture into the prepared loaf pan and bake for 1 hour.

6) Test the bread is baked through by inserting a skewer into the middle- it should come out clean with no mixture sticking to it. If its not done pop back into the oven for another 5 minutes and re-test.

7) Take the tin out of the oven and leave to cool on a wire rack.

Serve, sliced, with a little extra sunflower spread.

Enjoy X