Overnight oats

Overnight oats, serves two,  202 calories per serving

overnight oatsThis really is a great way to enjoy fibre rich oats.  When they are soaked overnight they become soft and creamy, and with the addition of some fresh fruit they are also naturally sweet.  So there is no need to add extra sugar, agave or maple syrup.  The oats are low GI and will give you a slow release of energy until lunchtime.  The fruit and the oats will also give you a big burst of fibre; also great for keeping you fuller for longer and for improving your digestive health.  The chia seeds (pronounced chee- ah) not only make the dish firmer but add extra protein and calcium

And there is no reason why this dish has to be limited to just breakfast.  It makes a great dessert or afternoon treat.  The variations below will keep it interesting.

Go on pimp up your oats!!

Serves two,  202 calories per serving

IMG_184860g porridge oats

160 ml of non dairy milk (coconut, soya, oat, almond milk etc)

1 apple – grated

large pinch cinnamon

1 tbls sunflower/pumpkin seeds

1 tsp chia seeds

Put all the ingredients in a bowl and stir, then place in the fridge overnight or at least for 2 hours

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In the morning stir all the ingredients again and add more milk or water if its too thick and serve in a bowl

 

The ingredients can be increased to make more than one serving and can be kept in the fridge for up to three days

 

 

A transportable alternative is using an almost empty peanut butter jar.  Instead of frustrating yourself trying to get out the last bit of peanut butter why not use it as a container for your oats, especially if you are taking it to work

Fill your jar with oats, milk, fruit etc.  Stick on the lid and place in the fridge.  before you leave for work add some more ,ilk or yoghurt (if its too thick) and you’re good to go

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Additions to the basic recipe

1 tbls sultanas – 44 calories

7 (10g) cashew nuts chopped- 60 calories

1 tsp (5g) flaked almonds- 30 calories

2  (10g) apricots, chopped- 18 calories

2 (6g) brazil nuts chopped- 40 calories

1 tsp pumpkin seeds – 28 calories

1 pear, grated – 60 calories

1 tsp (15g) wholenut peanut butter – 96 calories

I’ve made these oats on numerous occasions, but the largest amount was for this years Taste of Rushcliffe food festival when I made over 200 portions. It proved to be a real winner with the visitors

Vegan lasagne

Vegan lasagne (no oil) – Serves 2

This recipe came about because one of my regular vegan cooking clients needs to be virtually fat free because of a health condition.  So making a tasty and nutritious lasagne  was a bit of a challenge, especially as the usual white sauce uses vegan marg/oil with flour and vegan cheese. Hmmmm!

But fear not I think I’ve cracked it!

vegan lasagne

How good does that look

 

And my cooking guest loved it

vegan lasagne

 

It makes the ideal meat free Monday recipe and the quantities can easily be doubled.

The tomato sauce

One small onion (75g), finely chopped

1 garlic glove or 1 teaspoon garlic puree

splash of water

1 medium sized carrot (75g) finely chopped

approx 75g of red lentils, thoroughly rinsed under cold water and checked for grit etc or 75g quorn or 37g of each

½ tsp vegetable Marigold vegetable bouillon powder or I stock cube or 1 tsp Marmite

¼ tsp of chilli flakes (more if you like heat) or 1 tsp smoked paprika

1 tsp dried mixed herbs

½ tin of chopped tomatoes , a big squirt of tomato puree – about 1 tsp

The ‘cheese’ sauce

1 medium (200g) sweet potato, ½ onion, ½ clove garlic, 1 tbsp/15g plain flour and ½ tsp vegetable powder,  ½ tsp mustard

up to 200ml unsweetened non dairy milk, 2 tbls of nutritional yeast (or 40g grated non dairy cheese if you don’t need to be virtually fat free)

Pasta – 3 sheets of dried wholemeal egg free lasagne

A foil takeaway container

vegan lasagne

before my vegan cheese version goes in the oven

before my vegan cheese version goes in the oven

To make the tomato sauce

Fry the chopped onion in water (or olive oil).  When softened, add the garlic. Fry a little, then add all the remaining ingredients and stir well.

  • carrot
  • red lentils
  • bouillon powder or marmite
  • chilli flakes or paprika
  • dried herbs
  • chopped tomatoes.
  • Plus ½ tin of water.

The mixture will be thin and wet, but it will thicken as the lentils cook. Bring to the boil, then leave to simmer for about 25 – 30 minutes, until the lentils and carrots are soft. Stirring every so often.

The sauce should still be quite wet when cooked.  Check the seasoning and add salt and black pepper if necessary.  Take off the heat and leave to cool

To make the ‘cheese’ sauce

Cook the sweet potato in the microwave for 4-5 minutes until soft.  In a pan cook the chopped onion in a splash of water (or oil). Peel the cooked sweet potato (Keep the skin and rip into pieces before adding to the tomato sauce) add to the onion along with the garlic and mustard.  Cook for a few minutes then add the flour and keep cooking, add the vegetable powder then slowly add the milk, and stir to make a thick sauce. Cook for about 2-3 minutes on a low heat.  Taste and season with lots of black pepper and some salt if necessary.  Add most of the nutritional yeast (or grated cheese, if using).  Leave about ¼ to scatter over the top.

Assembling.

Pre heat the oven to 180C

In a dish add a sheet or two of dried wholemeal pasta, then add a ½ of tomato sauce mixture.  Repeat the pasta/sauce layer, top with some more pasta and add the cheese sauce.

 made with vegan cheese

made with vegan cheese

Sprinkle the remaining nutritional yeast/cheese over the top and pop into the oven for 25 – 30 minutes until the top is bubbling and golden

serve with a large mixed salad or some steamed veggies

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Remember this serves two, so If you only want to eat one portion,  the other portion (once its gone cold) can be kept (covered) in the fridge for up to 3 days or frozen; then defrosted and thoroughly re-heated in the microwave or oven until the centre is piping hot

And if like Pete you’d like to learn how to make thesis nutritious and tasty recipes why not come to one of my cooking classes; either a group class or a private one to one

private Vegan cooking class

 

vegan classes gen

Quick vegan chilli

Quick vegan chilli – Serves 2

This is a really quick and versatile recipe, don’t worry if you haven’t got all the ingredients or you decide to swap some.  It isn’t essential to have the cinnamon, chocolate or dried herbs.  You can substitute the sweet potatoes for butternut squash, change the red kidney beans and use borlotti or black beans instead.  Add some courgettes, spinach or kale. And swap tomato puree (with additional stock or water) if you haven’t got half a tin of tomatoes

Today my one to one private cooking guest has made this recipe.  So all the images are from that session

kitchen

Quick vegan chilli

1 tsp vegetable oil

½ onion, chopped

1 carrot, grated

100g sweet potato – chopped

1 clove garlic, minced

¼  each of green and red pepper, chopped

1 stalk celery, chopped

1 tsp chilli powder or  ¼ tsp chilli flakes

1 tsp smoked paprika

pinch of cinnamon

50g  mushrooms, wiped and chopped

½  (400g) tin peeled plum tomatoes, chopped

½  (400g) tin kidney beans, drained but keep the liquid

80g sweetcorn

½ tsp ground cumin

½ tsp dried oregano/marjoram

½ square dark chocolate

lemon juice

handful of fresh coriander or parsley leaves

 

  • Heat oil in a large saucepan over medium heat. Cook onions, carrots and sweet potatoes until tender. If the veggies start to stick add some water

chilli

  • Stir in peppers, celery, garlic, chilli and paprika. Cook until vegetables are tender, about 6 minutes.
  • Stir in mushrooms, and cook 4 minutes. Stir in tomatoes, kidney beans and sweetcorn. Add the cumin, oregano, cinnamon and dark chocolate. Bring to the boil, and reduce heat to medium. Cover, and simmer for 20 minutes, stirring occasionally.

chilli 1

  • If it thickens too much add some of the kidney bean water. Taste and add a splash of lemon juice and salt & pepper (if necessary) and scatter over chopped fresh herbs
  • serve with wholegrain rice, a tortilla wrap or a toasted pitta bread

dirty pots

 

And now I just have the washing up to do!

 

 

 

Butternut squash and Chickpea tagine

Butternut squash and Chickpea tagine – serves 4,  approx 350 calories per serving

This is a great meat free Monday recipe – a campaign to encourage people to go meat free at least one day a week.  It is also very versatile and is great with either butternut squash or pumpkin.

moroccan tagine

600 ml (1 pint) boiling water

1 vegetable stock cube, crumbled, or 2 tsp vegetable bouillon powder or paste

1 tsp vegetable oil

1 tsp tomato puree

½ tsp turmeric, ground coriander and cumin

½ tsp of chilli flakes

200g  leeks or onions , washed and thinly sliced

225g sweet potatoes, cut into 1 cm (½ in) cubes

600g of butternut squash or pumpkin, peeled, seeded and cut into 1 cm (½ in) cubes

 

1 red or green pepper, deseeded and chopped

100g ready-to-eat dried apricots, chopped

1 x 400g can chickpeas, drained (keep the liquid)

Salt and pepper

To garnish

30g  pine nuts, 

Chopped parsley and mint or fresh coriander and mint

Optional: pomegranate seeds and hummus

 

 

pumpkins squash

Make the stock in a jug or saucepan with the boiling water and the stock cube, powder or paste.

 

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In a large pan add the oil and fry the butternut squash (or pumpkin), leeks and sweet potatoes for 10 minutes.  Before adding the turmeric, ground coriander, chilli and cumin, cook for 5 minutes.

moroccan tagine

 

Add the tomato puree and red pepper cook for 5 more minutes. Stir to stop it sticking and burning. Add some of the chickpea water if it does stick

 

Add the stock stir in the apricots and chickpeas and simmer for 10 minutes or until all the vegetables are tender.

moroccan tagine

Meanwhile, toast the pine nuts in a dry non-stick frying pan over a moderate heat, stirring constantly, until just beginning to brown.

pinenuts

Taste the casserole and adjust the seasoning, if necessary.  Ladle it into deep bowls. Sprinkle with the chopped pine nuts and parsley/mint or fresh coriander/mint and serve.

You can also add some brightly coloured pomegranate seeds and a couple of dollops of hummus. And if you’re very hungry add some wholegrain couscous, quinoa or rice

moroccan tagine

 

 

This is one of my cooking guests proudly showing her finished tagine dish

Mac and no cheese

Mac and no cheese – serves 2

This is a great meat free Monday recipe.  You can use any pasta shape and preferably wholemeal for added fibre.  And it makes two generous filling portions

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150g (1 cup) Macaroni

1 (200g) sweet potato (wash but don’t peel), ½ carrot, ½ onion- all chopped

2 cloves garlic

½ tsp turmeric and smoked paprika

large pinch salt , pepper and chilli flakes

300ml (1 ¼ cups) water

100g (¾ cup) soaked cashew nuts

10g  (¼ cup) nutritional yeast

3 tbls vegan spread or olive oil

1 tbls lemon juice

1 tsp Dijon mustard

 

ingredients

ingredients

Put the macaroni on to boil, cook as per packet instructions

chopped veg

chopped veg

 

Chop the veg place in saucepan, add water, garlic cloves, salt, turmeric, chilli, paprika, pepper and cook until soft (15 minutes.)

 

 

 

 

nutritional yeast

nutritional yeast

In a blender add the cashew nuts, lemon juice, vegan spread/oil/, mustard and nutritional yeast.  Add the cooked veg and the stock.  Blend. Do this in separate batches if you have a small blender and mix it all together in the pan.  If the sauce is too thick use some of the reserved cooked pasta water

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If the blender cup becomes difficult to open (due to the heat of the ingredients) wear a pair of clean washing up gloves to get a better grip

 

 

 

 

Drain the cooked pasta (keep the water), add it back to the pan and tip in the sauce

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Mix will.  If the mix is still too thick add some more of the reserved pasta water. Taste and adjust seasoning.

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Serve in a bowl topped half a sliced avocado and a large mixed salad

 

Optional additional step.  Before topping with avocado, mix a handful of breadcrumbs, ½ tsp garlic salt, 2 tsp olive oil, 5g nutritional yeast and 2 tsp mixed herbs together and scatter over the top of the dish.

Bake in a hot oven (170oC fan/190oC/gas 5) for 10 minutes until brown and crispy.

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Then serve with the avocado and a large salad

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Spicy parsnip and coconut curry

Spicy parsnip and coconut curry

Serves 2

This is a great recipe for using up parsnips and even if they are not your favourite veg I’m sure you will absolutely love this dish

The dish was inspired by a Nigel Slater recipe in the Observer food monthly

1 onion – chopped

1 tsp vegetable or coconut oil

450g parsnips, washed and chopped into chunky batons

1 red chilli or ½ tsp dried chilli flakes

8 fresh/dried curry leave or 2-3 tsp of curry powder/paste

½ tsp mustard seeds and ground turmeric (or fresh turmeric grated)

1 tsp each of ground coriander and cumin

½ tin of chopped tomatoes

2 handfuls of fresh spinach

½ tin of coconut milk

salt and pepper

handful of coriander or mint leaves

parsnip veg

Chop all the veg in to appropriate sizes. In a large pan add the oil and chopped onions. Cook on a medium heat until the onions are golden brown. Grind down the mustard seeds in a pestle and mortar or blender.  Add the finely chopped chilli, curry leaves/powder and spices to the pan, cook for a few minutes until they are fragrant

Add the chunky chopped parsnips and cook for 3-5 minutes. Use a large spoon to move the veggies to stop them burning. Add the tinned tomatoes, then 5 minutes later add the coconut milk and a little salt and pepper.

parsnip veg

Turn up the heat until it bubbles then reduce to a simmer for 20 minutes until the parsnips are soft, add the spinach and cover with the hot sauce until the leaves wilt

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Pour in to two bowls, scatter with the coriander and serve with flatbreads or wholegrain rice

parsnip vegIf you would like to learn how to make this dish and other tasty vegan dishes, then why not some to my vegan cooking classes

vegan cookery classes

 

Chickpea scramble

Chickpea scramble

This makes a great alternative to tofu scramble, and like tofu has a hefty amount of protein it is also high in fibre.  The nutritional yeast adds  B12 and the linseeds add essential fatty acids
As well as all that great nutrition the dish is incredibly tasty and flavoursome, so why not make it today
Serves two
Chickpea flour batter:
  • 50g of chickpea flour (also known as gram or besan flour)
  • 100 ml cold water
  • 1 tbsp nutritional yeast (with added B12)
  • 1 tbsp ground flax seed (linseeds)
  • ½ tsp kala namak (black salt) – for an eggy flavour and smell
  • ½ tsp baking powder
  • ¼ tsp ground turmeric or freshly grated
  • large pinch of smoked paprika and black pepper

chickpea flour

Veggies:
  • 1 tsp oil or a few squirts of oil spray
  • 1 clove of garlic ½ tsp garlic salt
  • ½ chopped onion
  • ½ red, green or yellow pepper – chopped
  • handful of fresh spinach leaves
  • large pinch dried chilli flakes or ½ fresh chilli chopped
  • small handful of chopped coriander leaves
  • black pepper
  1. Make the batter by mixing all the ingredients in a bowl. Set aside until neededchickpea scramble
  2. Heat ½ tsp oil in a frying pan, over a medium heat. Add onion and garlic (salt) and cook until soft; about 2-3 minutes.
  3. Add veggies and chilli and cook for another 2 mins.29365503_10155428600326903_775324558516289536_n
  4. Then add the spinach, cook until the leaves are wilted.
  5. Pour the chickpea flour batter over the veggies. Cook for a few minutes until the edges start to set. Drizzle ½ tsp oil or a few sprays of oil on the edges.chickpea scramble
  6. Scramble up the mixture  with a fork and continue cooking. The mixture will form clumps, scrape the bottom of the pan and let it cook for another few minutes before mixing again.  Continue to cook until the edges start to dry out, probably a total 4 to 5 minutes.chickpea scramble
  7. Turn off the heat and let the doughy mixture sit for 1-2 minutes.chickpea scramble
  8. Then break into smaller chunks and serve on wholemeal bread, sour dough toast or crumpets.  Or make it part of a more substantial brunch
  9. Sprinkle generously with black pepper and scatter over the coriander leaves

chickpea scramble

Sweet potato falafels

Sweet potato falafels – serves 2

sweet-potat-falafelsThese are a great way to use protein rich chickpeas and vitamin packed sweet potatoes.  If you have some roasted butternut squash that can easily be used in place of the sweet potato. And feel free to play with the spicing by using curry powder, garam masala, turmeric or a small amount of cinnamon

My vegan cookery class guests will be making these little morsels all this week.

 

vegan cooking

For more healthy eating advice please visit my website http://www.nutrition-coach.co.uk/

Makes 10 x 30g falafels

sp-falafels-ingredients250g raw sweet potato

½ tin (108g) drained chickpeas (keep the water)

or 25g dried chickpeas soaked overnight in water until they swell to 125g (discard the water) and rinse them well. Add them to a large pot, cover the beans with several inches of water, and bring everything to a boil. Reduce the heat and simmer until they reach your desired tenderness,  1 ½ to 2 hours. Either with the a lid off or slightly on

35g chickpea (gram) flour

1 large garlic clove

½ tsp salt

1 tsp cumin

1 tsp ground coriander

½ tsp chilli flakes and smoked paprika

5g fresh coriander or parsley, chopped finely

toasted sesame seeds, to coat (optional)

 

Sesame sauce

1 tbsp tahini

2 tsp lemon juice

½ small garlic clove, crushed

½ tsp maple/golden syrup or agave

salt & pepper to taste

chickpea water

 

 

mashed-falafelsPut the potatoes into a 200° C / gas mark 6 oven and roast it until soft, it takes about 1 hour (depending on size). Or microwave for 5-6 minutes on full. Let them cool, peel and mash the flesh with a fork. You can bake the skins until crispy and serve with the falafels

Finely grind the chickpeas and garlic in a food processor.

In a large bowl, combine the mashed potato, ground chickpeas and garlic, chickpea flour, herbs and spices. Mix it well, if its very soft it can be placed in the fridge for an hour or two (or freezer for ½ an hour) to firm up.

 

patie-shapesUsing your hands (dipped in water to stop the mixture from sticking to them), form small patties (about 30g) out of the mixture. If the mixture is still too soft add a bit more chickpea flour. Once shaped, press them lightly into some sesame seeds spread on a small plate.

Brush a small amount of olive oil onto a baking tray and place falafels on it, making sure they do not touch. Bake falafel-in-the-ovenfor 20- 25 minutes, keep an eye on them after 15 mins and flip them over if they look too brown. At this point you can add the potato skins to the dish and crisp them up.  The falafels are done when they are crispy and golden.

 

 

Sesame sauce

In a bowl, mix tahini with lemon juice and a splash of chickpea water.

Add maple/golden syrup, garlic and a bit more water to thin it down so you can drizzle it. Taste and if necessary season with salt and pepper.

sw-falafels2

 

When you try this recipe, why not post your photos here?!

 

 

 

recipe inspired by LazyCat kitchen

Miso soup

Miso soup – 1 serving 80 calories 1.7g fat

For more healthy eating advice please visit my website http://www.nutrition-coach.co.uk/

In this cold and chilly weather what better way to stay warm than having plenty of miso soup, its simple quick and very satisfying.  And if you are watching your weight this is the perfect low calorie lunch option for all you 5:2 fasters

 

miso soup

the basic miso

2 tsp miso paste (make sure it is suitable for veggies and vegans i.e. no bonito flakes)

1 mug of boiling water

25g soft tofu – cubed

1 spring onion – finely sliced

¼ red pepper, chopped

few flakes of dried chilli

 

20 (large handful) spinach leaves or 1 Nori leaf, shredded

few fresh coriander leaves

  • Mix the miso paste with the hot water in the serving bowl or mug
  • Add in the cubed tofu, chilli flakes, spinach leaves or nori seaweed and sliced spring onion
  • Stir until the leaves are wilted and soft
  • scatter over some chopped fresh coriander (optional)
miso soup

The full works

 

 

IMG_2893Optional extras –  100g cooked sweet potato slices (90 calories), ½ tsp toasted sesame seeds (40 calories), few drops sesame oil (10 calories), 28g/small handful unsalted cashew nuts (150 calories), 2 sliced mushrooms (24 calories), soba noodles (28g will add 90 calories)

MOROCCAN BUCKWHEAT SALAD

MOROCCAN BUCKWHEAT SALAD – Serves 2

This Moroccan buckwheat salad is a very versatile dish, so if you haven’t got buckwheat, or indeed you don’t like it you can use protein rich quinoa, peal barley, Freekah, spelt or another grain of your choice

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The same goes for the salad ingredients, you could use sweet potato instead of the butternut squash, add dates instead of apricots, substitute pine nuts for the almonds etc

200g butternut squash, cubed (you can keep the skin on)

1 tbls oil

1 tsp each of smoked paprika, cumin and chilli flakes

100g uncooked buckwheat, 25g uncooked quinoa

1 tsp oil

500ml stock –using hot water and 1tsp marigold bouillon powder

1 carrot, grated,

½ a tinned of drained chickpeas

3 dried apricots chopped, 2 spring onions, chopped

Large handful of fresh coriander and mint

20g of pomegranate seeds

Large handful each of spinach and rocket

20g of flaked and toasted almonds

 

Dressing

1 tablespoon of extra virgin olive oil, 1 tbls lemon juice

½ tsp cumin powder

large pinch rock/sea/Himalayan salt

½ garlic clove, finely grated

 

  • Preheat the oven to 190ºC.
  • Pour 1 tbls oil in a large bowl add cumin, chilli flakes and smoked paprika. Mix then tip in the cubed butternut squash. Mix well and pour in to a baking dish. Bake for 20-30 minutes until soft and golden

 

  • Heat 1 tsp of oil in a pan; add the buckwheat and toast for 1 – 2 minutes. Keep the grain moving so it coats in the oil. Add the stock, bring to the boil and then allow to simmer for 8 minutes, stirring now and again. Then add the quinoa and cook for another 8 minutes. You may need to add more stock/water. The buckwheat should be slightly al dente. Set aside to cool.
  • In the bowl you used to coat the butternut squash add the spring onions, apricots, grated carrot and chickpeas. Mix well. Remove the butternut squash from the oven and add to the salad vegetables. If the almond flakes are not already toasted, dry fry in a small pan until lightly golden, set aside. Chop the herbs and keep separate

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  • Make the dressing by adding all the ingredients to a jar. Securing with a lid and shake to mix. Taste and season if necessary
  • Plate up the dish. On a large platter scatter the rocket and spinach leaves. Cover with the vegetables and butternut squash. Scatter over chopped herbs, pomegranates seeds and toasted almonds. Drizzle the dressing over the whole dish and serve

If you would like to come to a vegan cooking class then please contact me for more details

vegan cookery classes