Cauliflower wings

Cauliflower wings

This  recipe is a slight variation on the Bosh recipe.  I’ve used gram flour instead of plain flour as I prefer the taste.  And if you use gluten free breadcrumbs as well it makes this recipe suitable for a gluten free diet

cauliflower wings

I’ve had a few people ask why a ‘meat’ associated word like ‘wings’ is used for a non meat recipe.  I think it gives people an idea about the texture, taste etc of a dish i.e. small pieces of spicy morsels.  Familiar words help those who are not fully vegan or are new to it understand what the dish might be like. Words like sausages, steaks etc will also encourage children to eat it. They may not if we said ‘cauliflower bites’ I’m sure new words will start to appear.

cauliflower wings

So maybe this recipe should be called ‘cauliflower crispy bites’, not so catchy though.  What do you think?

cauliflower wings

Serves 2 

Preparation: 20 minutes

Cooking: 40 minutes

Cauliflower wings

  • 1 small head cauliflower
  • 65g or ½ cup Gram/chickpea flour
  • 150ml or ½ cup unsweetened plant milk
  • ¼ tsp salt , ¼ tsp ground black pepper, ½ tsp garlic powder and smoked paprika
  • 100-150g or 1 cup bread crumbs – toast slightly before using or panic breadcrumbs (no toasting required)

Hot sauce

  • 80g or 1/2 cup hot sauce (such as Dunn’s river hot sauce, Franks buffalo sauce or sriracha and Gochujang )
  • 40g vegan butter,
  • 1 teaspoon garlic powder/paste

Dipping sauce

  • 100g vegan plain yoghurt,
  • 1 tsp lemon juice,
  • Handful chopped chives, parsley, coriander or mint

Preheat oven to 180C, lightly oil a baking sheet

Using a knife, remove florets from the stalk.  Chop the florets and stalks into smaller bite sized pieces.

cauliflower wings

In a separate bowl, whisk the flour, plant milk, salt, ground black pepper, paprika and garlic powder/paste in a bowl to make a thick batter.

 

Pour the breadcrumbs in to a separate bowl and place it next to the batter bowl. Dip the cauliflower one at a time into the batter, shake off excess, then dip in to the breadcrumbs to coat completely and place onto the oiled baking sheet. Repeat until all of the wings are coated.

cauliflower wings

Bake for 20 minutes.

In the meantime, make the hot sauce: In a small pan over high heat, mix the vegan speed, garlic and hot sauce. Bring to a boil and boil for 2 to 3 minutes. Remove from heat. It should thicken slightly

cauliflower wings

Remove the wings from oven. Dip the wings in the spicy sauce . Return to the tray and bake for another 10-15 minutes for the sauce to soak into the wings.

cauliflower wings

 

Remove from oven and serve with the cool yoghurt sauce if desired.

I love serving this with a large mixed salad.  Alternatively serve on top of a spicy bean stew, or with some spicy Mexican rice (A packet of microwaveable Mexican rice is ideal), or as part of a vegan tapas meal

Soon my vegan cooking guests will be making their own cauliflower bites.  Let me know how you got on and if you made any changes

 

My next vegan cooking class is all about the falafel

My next vegan cooking classes are all about the falafel – Tuesday 5th March 2018 5.30 – 6.45pm and Wednesday 6th March 12 – 1.15pm

In West Bridgford

I have a few places left on my next vegan cooking classes taking place this coming week in West Bridgford

I’m now on Trip advisor, so if you’ve been to my classes and enjoyed them could I please ask you to write a short review

Trip advisor

https://www.tripadvisor.co.uk/Attraction_Review-g1749652-d13807709-Reviews-Nutrition_Coach-West_Bridgford_Nottinghamshire_England.html

christmas chocolate

The cost of attending a class is £25 and includes all the ingredients, recipe and nutritional guidance, advice and tips about the ingredients you will be cooking with. Or why not buy a bunch of them; if you purchase 5 classes for £125 I’ll throw an extra one in for free, and you’ll have a whole year to attend.

next cooking class
The recipe is very versatile and can also be used to make burgers.  The tahini dressing is a great accompaniment for a salad, Moroccan tagine or drizzled over a filled jacket potato

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Contact me if you’d like to book a space, but please be quick as places are limited.
me edited

vegan cookery classes

If you can’t make these dates I always have classes running on the following days and times Monday, Wednesday or Friday from 11 – 12.15pm, Tuesday from 12.15 – 1.30pm and Tuesday or Wednesday evening from 5.30 – 6.45pm

 

Its fine if you want to come to just this class or you could attend a series, in which case you can have 6 for the price of 5 i.e. £125, and they can be used within a year.

vegan cookery class

Out of the 6 sessions only one is sweet based, the other 5 are savoury.  Previous guests have made sweet potato falafels, Mexican tacos, cauliflower and chickpea curry, chocolate pots, beetroot pearl barley risotto, tofu rice paper rolls to name but a few delicious vegan dishes.

cookery review

 

Feel free to take a peak around my kitchen!

 

If you’d like to come along please contact me on

07946 301338 to book your place.

 

 

Sausage and bean casserole

Sausage and bean casserole

This is a really great dish if you want to follow a more plant based diet, you’re supporting the veganuary campaign, participating in meat free Monday, need a bit of a change to your current vegan diet or just fancy something that’s really simple tasty and comforting

Using sweet potatoes not only adds complex carbs to the dish (our primary energy source), but also great levels of fibre, protein and vitamin A.  The addition of tinned beans – here I used borlotti beans but cannellini, butter beans or haricot would all work, adds plenty of protein and fibre and of course will count as one of your five a day.

So here’s what you need for 2 – 3 people

4-6 vegan sausages.  At the moment I love Sainsburys Shroomdogs and Frys sausages, but feel free to use your own personal favourites

1 tsp olive or rapeseed oil

1 onion or half a leek – or a mix of the two

2 sweet potatoes – washed but not peeled

1 tin of borlotti beans and their liquid

1 tin of chopped tomatoes

1 garlic clove

2 tsp smoked paprika,

Large pinch (or more of) chilli flakes

and 1 – 3 handfuls of red lentils.

Small handful of chopped parsley

Fry the sausages in oil until golden, about 15 minutes (but read the packet). I

sausage casserole

In a large pan fry 1 sliced onion and/or half a leek until soft.

Add the cubed sweet potatoes cook until softening, you may need to add some water if the ingredients stick.  

sausage casserole

Add the beans and their liquid, chopped clove of garlic, tinned  tomatoes, smoked paprika, chilli flakes and the red lentils. cover and cook until the lentils and sweet potatoes are really soft, about 20 minutes.

sausage 1

 

 

Half way through add the cooked sausages and check if you need to add more water.

 

Once cooked pour in to two or three bowls and scatter over chopped parsley 

sausage casserole

And why not serve it with some toasted garlicky sourdough bread.  Delicious

garlic bread

Veganuary

Veganuary –  have you gone meat free this month?

Veganuary is an international campaign aimed at encouraging people to be vegan for the whole of January. https://veganuary.com.  Last year the campaign grew by 183%, with 168,542 people signing up to go vegan.  So far this year over 250,000 people from 193 countries have taken the month-long pledge to try veganism

veganuary

Concern for animals, taking better care of the earth’s resources and the environment, the health advantages of a plant-based diet or curiosity are just some of the reasons for people taking up the veganuary pledge, with many high profile vegan celebrities on board

 

veganuary

vegan miley

 

If being vegan for a whole 31 days seems too much of a challenge then why not try taking part in the ‘Meat Free Monday’ campaign, originally started by the late Linda McCartney.  If you need recipe ideas then have a look at the ones I have created for you. http://www.nutrition-coach.co.uk/blog/category/recipes/

Who can resist the ultimate comfort food – LM vegan sausage and onion sandwiches!

LM vegan sausage sandwich

If you’re not a diva in the kitchen then the supermarkets are on hand.  Many have seriously upped their vegan game.

Marks and Spencer.

Marks and Spencer’s new vegan range. Photo by Sally

aldi

Aldi’s vegan aisle Photo by Sophie

 

Eating vegan food is now easier than ever, thanks to raised awareness, an increase in veganism and the availably of foods on the High Street, in restaurants and cafes.  For instance last year Pizza Hut announced that all of their restaurants will now stock vegan cheese, after it was successfully trailed; Zizzi and Pizza Express have been serving great vegan options for a while now, with more in the pipeline I’m sure

Zizzi's

Zizzi’s

Waggamamas has an ever expanding vegan and vegetarian range

Kare Burosu ramen

Kare Burosu ramen

Many coffee shops now serve vegan sweet treats, sandwich shops like Pret have even created a number of vegan only outlets and Greggs has just launched a vegan sausage roll, that is flying off the shelves

And small independents are also keen to attract new vegan customers; Chocks away https://www.facebook.com/Chocks-Away-Nottingham-City-Airport-379455688792762/  a cafe linked to Nottingham City airport has increased its range of vegan options

chocks away

chocks away

 

And No 12 Hounds Gate https://www.no12houndsgate.co.uk , Nottingham is a new vegan and vegetarian only cafe

pastrami

No 12 Hounds Gate

carrot salad

No 12 Hounds Gate

And pubs like the Angel microbrewery in Nottingham City centre http://www.angelmicrobrewery.com and the Horse and Plough http://www.castlerockbrewery.co.uk/wp-content/uploads/2017/04/April-menu-Vegan-1.pdf at Bingham are really flying the vegan flag

Angel micro brewery

Angel micro brewery

Starbug burger, Horse and Plough

Starbug burger, Horse and Plough

If you are currently taking part in veganuary or going meat free every Monday and want to continue then consider coming to see me, either for a one to one nutrition consultation or one of my vegan cooking classes.

vegan cooking class

 

 

Vegan food hacks

Vegan food hacks

The inspiration for this post can from a thread on the vegan food UK FaceBook group

Whoever said to fry quorn vegan ham slices as a bacon replacement is a genius , as is the person who said they heat up alpo soy chocolate milk to make a hot chocolate both these things I’ve tried this week and now I’m wondering if there are any other vegan food hacks I can try? I know about the can of pop in Betty crocker cake mix and adding black salt to tofu scramble but there must be loads more! Please let me know!

 

And thats just what happened.  So here’s some of the best, quickest or simplest hacks

Mix mint sauce (or chopped fresh mint and lemon juice) with alpro soy cream or alpro ‘Go on’ plain protein yoghurt. You get raita! Which you can dip poppadoms into

nutritional yeast

nutritional yeast

Mix vegan cheese with a tiny bit of plant milk, salt and Engevita nutritional yeast (also known as notch).   It melts well and makes yummy cheese on toast

Defrost Linda McCartney sausages, cut each sausage into 5 pieces, hand roll them into balls and then bake them on an oiled tray for about 15 mins (180oC) and they make great meatballs!

Linda McCartney sausages can be microwaved.  2 for two and a half minutes. Cooks them perfectly for a quick sausage sarni

Mix a bit of mellow white miso into your ‘cheese’ sauces as well as some nooch (also known as nutritional yeast) it makes it taste extra cheesy!

tofu

 

Coat pieces of tofu in corn flour or gram flour before baking or frying and it will make it nice and crispy.  You can add some smoked paprika or curry powder to make it a bit spicy

 

 

 

 

chick seas

 

Add black pepper and a pinch cayenne pepper to this seasoning and coat sausages, burgers tofu or vegetables before roasting

 

 

 

 

 

sausageRoll sainsbury’ shroomdogs or other vegan sausages in ready roll puff pastry for tasty sausage rolls!  Skinless shroomdogs can also be squished into sausage patties and used to replace sausage meat in stuffing!

Remove the skin from Shroomdogs, mix with fried onions and minced mushrooms, soak dried cranberries in juice and zest of one orange, blitz vacuum pack of chestnuts, generous spoonful of miso or marmite, handful of toasted pine nuts. Mix all together, season and add tsp allspice. Then wrap in puff pastry. Delicious festive mains

festive

Baked beans and nutritional yeast for cheesy beans

 

Mint sauce, a tin of mushy peas and some extra water. Heat in a pan, hey presto pea and mint soup

Spread marmite onto puff pastry then grate any vegan cheese on. Roll up into a log sausage shape then slice into pin wheels. Bake in a hot oven (200oC). The marmite will bring out the taste of the cheese. They taste and look amazing.

vegan hamFry mushrooms add either diced vegan bacon or vegan ham. Add a carton of soya cream and a tub of vegan cream cheese. Herbs and spices to required taste. Boil spaghetti pasta. When pasta cooked mix into the sauce to coat it then serve….. vegan cabonara or if you don’t want pasta serve on jacket potatoes

Freeze tofu… It completely changes the texture, and it will soak up flavours like a sponge in stews, or can be deep fried, baked or sauted

Don’t throw away your peelings (potato, carrots, parsnips, sweet potato).  Make a dry rub (½ teaspoon coriander, cumin, smoked paprika and pinch chill flakes).  Mix the peelings in to the rub, spread out on to an oiled tray and bake (180oC) for 15-20 mins until crisp. Goes down well with mayo

Add lemon juice to soya milk and leave for ten minutes to curdle. Whisk into self raising flour for the best pancake batter.

Fry rice based spring roll wrappers to make prawn less crackers.  If you don’t want to go to that effort Tesco Thai crackers are similar to prawn crackers and they are vegan

If you used to like ham and cheese toasties with mature cheddar, use the Asda free from mature cheddar and Tofurkey slices. #Boom!

Silken tofu hacks:
Blend and add SR flour, roll out and griddle for a nan or use as a pizza base.
Blend, add sweetener and vanilla essence as a healthy topping for trifle
Silken tofu, dessert spoonful of French Mustard and 2 tablespoons of lemon juice – vegan mayo                                                                                                                              Silken tofu, ripe banana strawberries and oat milk whisked together – makes a really thick and nutritious shake
vegan choc drinkChoc shots come 3 flavours. Fatly & choc shot is like horlicks like.  iced with Coconut milk and its like bounty. Squirt some on plain biscuits/rice cakes, or over some fresh fruit, ice-cream

Big dollop of mayo ( vegan Hellman’s or vegenaise) mixed with equal amounts of ketchup and American mustard (to taste) then add finely chopped onion and gherkins and you’ve got yourself vegan Big Mac sauce

A quick dessert – Banana, crushed digestives or ginger biscuits and alpo caramel dessert mixed together.  Tastes like banoffee pie

 

runny eggWith a bit of effort you can make a ‘dippy’ egg – see the ‘How to’  video below

Blitzed mushrooms in a food processor for mushroom mince. Just add savoury flavourings.  an be added to cottage pie made with puy lentils and lots of veggies.  Add nutritional yeast to the mash for a cheesy taste and additional B12

Mix leftover betty crocker white icing with plant milk for White Hot Chocolate

Wholemeal tortilla wraps make a nice pizza base – tinned tomatoes, herbs and free from mozzarella style cheese then pop in the oven for 15 minutes

Agave nectar with pure cocoa or cacao powder makes a nice chocolate sauce

Mash chickpeas or soybeans roughly with a fork, or pulse in a food processor. Add garlic, mustard and plant based yoghurt. Can be used as a replacement for tuna in a sandwich, salad or on a baked potato

liquid smokeAdd Liquid smoke to everything; stir fry, carbonara, baked beans, chilli, sausages. it’s so good!

Co-ops ready rolled pizza dough is outstanding. One happy customer believes they are yet to find a better one, shop bought or restaurant. Add the sauce, cheese and most toppings first and bake together. let any fake meats thaw first just so everything cooks together. Then add spinach and basil close to the end

 

Rectangle of pastry, one slice of cheese, few spoons of beans, fold and freeze. You’ll have Greggs style cheesy bean pastries for a quick 10 min breakfast/ snack

This is just some of the vegan food hacks that my fellow vegans have up their sleeves.  More in the coming months!

November is world vegan month

November is World vegan month

Does Nottingham cater for vegans?

world vegan day

Today, 1st November is World Vegan Day and the start of World Vegan month.  This year sees a huge rise in the number people adopting a vegan lifestyle or regularly including vegan meals in to their diet; New data revealed the number of vegans in the UK now exceeds three-and-a-half million, or 7% of the population. These figures indicate that veganism has seen a 700% growth in just two years (data from

https://www.livekindly.co/number-of-vegans-in-the-uk-surges-by-700-in-just-two-years/).  Maybe the fact that a  number of high profile celebrities like Beyonce, Lewis Hamilton, Ellie Golding, David Haye and Peter Egan to name but a few all follow a vegan diet.
world vegan month

world vegan month

Concern for animals and their welfare, taking better care of the earth’s resources and the environment or the health advantages of a plant-based diet are just some of the reasons for becoming vegan.

For some people it’s none of the above but they have allergies to dairy products or are lactose intolerant, hence the increased popularity and availability of non-dairy alternatives

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But generally being a vegan is more of a lifestyle choice and a philosophy than a diet.

You can now buy ethical clothing, shoes, toiletries and makeup. But for ‘World vegan  ay and month’ I’d like to focus on the food aspect of being vegan.

logo-gem-106

 

Tune in to drive time from 4pm today on Gem 106 radio to hear snippets of my interview about World vegan day and its impact

 

 

In Nottingham over the last couple of years I have seen more vegan options in shops, supermarkets and eateries, an increase in wheat/gluten/dairy free cakes and goodies and special vegan events to raise awareness.

vegan food Nottingham

Did you know there is a vegan market in Sneinton on the first  and third Saturday of every month?

vegan market

 

I regularly write veggie food reviews for the Nottingham Post and the West Bridgford Wire, sometimes it’s a 100% vegan/vegetarian eatery like cafe Roya in Beeston or No 12 Hounds gate, in Nottingham https://www.no12houndsgate.co.uk in Nottingham

 

carrot salad

Or a regular restaurant that has a good selection of vegan options like la Storia, Chocks Away (at Nottingham City Airport),  Baresca, The Angel microbrewery, Pudding Pantry, Oscar and Rosies, Suda (Wollaton), Horse and Plough (Bingham), wagamama, Alchelmilla; the list just keeps on growing

vegan eateries

fav vegan restaurant?

 

 

courtesy of TeenVGN (Twitter)

courtesy of TeenVGN (Twitter)

Not to be outdone the main supermarkets have also increased their range of vegan options.  You can now buy vegan ready meals, Christmas selection boxes, non-dairy milk, yoghurt, ice-cream and cheese, pesto etc.  And the cheaper supermarkets like Aldi and Lidl also have some great choices too

In Nottingham we are also lucky to have a number of Asian and world food supermarkets and shops that have a plethora of vegan goodies like tofu, spices, noodles, lentils, nuts, Asian greens, sauerkraut, fresh herbs and pulses

 

 

For some the transition to being vegan is a staged process; they cut down on red meat and processed meat, then only eat fish, consider following the ‘Meat Free Monday’ campaign,  progress to becoming vegetarian then decide to take the plunge and go for a 100% plant-based diet.

vegan classes

If you are considering eating a more plant based diet but are concerned about nutrition then why not come to my vegan cookery classes.  More information can be obtained by following this link http://www.nutrition-coach.co.uk/blog/vegan-cooking-classes/ 

cookery feedbackYou can make sweet potato falafels, tofu rice rolls, beetroot risotto, lasagne, tacos and much much more. Contact me for more details 07946 301338

For more advice about adopting a vegan diet visit the vegan society website

Japanese Style broth with baked tofu

Japanese Style broth with baked tofu and courgette noodles

tofu

This recipe uses one of my favourite gadgets – the spiralizer (you can also buy a smaller hand held version).  It turns fruit and vegetables into great shapes that will hopefully encourage the whole family to eat more veg and eat less pasta, bread, rice and potatoes.

IMG_1380

 

If you haven’t got one a sharp knife or a vegetable peeler will work just as well.

 

 

 

This recipe is really tasty and anyone watching their weight or eating as part of the 5:2 fast diet will enjoy the tastes and textures without the excessive calories.

Japanese Style broth with courgette ‘noodles’ – serves 2, 210 calories per serving

1 ltr of boiling water

1 tsp chopped fresh ginger or ginger paste or ½ tsp ground ginger

1 chilli, 2 cloves of garlic chopped

1 tbls miso paste (suitable for vegetarians and vegans)

IMG_13831 tsp each of soy sauce, agave and lemon juice

large pinch of black pepper

1 carrot (100g)  – finely sliced

150g of each – leek (or onion), red pepper, both finely sliced

50g mushrooms or broccoli florets, 2 spring onions – finely sliced

140g courgette turned into ‘noodles’ with a spirialiser

handful of fresh parsley or coriander chopped

tofu

pressed tofu

Baked tofu: ½ block extra-firm tofu (drained and pressed), small drizzle of  olive oil,  3 tsp light soy sauce, 1 – 1½ tsp gochugaru or sriracha sauce

 

 

 

IMG_1381

 

 

 

 

140g courgette turned into ‘noodles’ with a spirialiser

 

 

 

 

  • Preheat oven to 220C/ gas 7/425F.
  • Cut the tofu into slices. Place it in a mixing bowl and add the olive oil, chilli sauce/paste and soy sauce. You may need to add a splash of water if it’s too thick. Gently mix to combine. Spread evenly on a baking sheet and bake for 10 minutes.  After 10 minutes, remove your baking sheet from the oven and flip each piece of tofu. Drizzle any remaining marinade over the tofu and bake for another 10-12 minutes.
  • IMG_9330In a large pan add ginger, chilli, soy sauce, lemon juice, agave, black pepper, garlic and miso paste to the boiling water. Continue to boil for a minute.  Turn down the heat and add the carrots and leek and cook for 2 minutes, add the pepper and mushrooms or broccoli .
broth

prepared by my cooking guest

  • Cook for 3 minutes then add the ‘noodles’ until the vegetables are cooked.
  • Check the seasoning and adjust.

This is now a popular dish for my vegan cooking guests to make

Serve in two large bowls, top with the baked tofu and scatter over the chopped herbs and sliced spring onions

broth

 

Additions

Small handful of unsalted cashew nuts  (28g)- 160 calories

1 tbls sesame seeds – 52 calories

 

Vegan Fruity Flapjacks

Vegan Fruity Flapjacks

What makes these vegan fruity flapjacks more nutritious and healthy than the shop bought varieties is they contain far less sugar, more fruit and no saturated fat.  The texture is less dense and you can really taste al the ingredients rather than an homogenised golden syrup compacted bar. I hope you enjoy them and remember it is a very adaptable recipe, so if you prefer sultanas, nuts, dried fruits or fresh fruits that are in season then add them!

The oats are a great source of soluble fibre, meaning they keep you feeling fuller for longer.  Oats are also great for heart health

Makes 12 pieces 

flapjack

100-150g banana (small- medium) – the really ripe ones that you might otherwise throw away *

50g cooking apples

25g fresh or frozen blueberries

25g  golden syrup or light brown Muscovado cane sugar

150g porridge oats

3tbsp rapeseed, vegetable or melted coconut oil

large pinch cinnamon and nutmeg

IMG_9116

* If you have a few blackened and over ripe bananas, simply peel and chop, put in a bag and freeze until you need them.

Preheat the oven to 1800c (3500f or gas mark 4) and use a greased or lined 17cm square baking tin

Wash, core and chop the apple (don’t peel them), add to a pan with a splash of water and a large pinch of sugar/golden syrup. Cook for 5-8 minutes until soft but not mushy.  When cool you can use a hand blender to make a puree

flapjack

Place the banana in a mixing bowl and mash up with a fork. Add the syrup/sugar and the oil and stir well. Add in the porridge oats, cooled cooked apple, blueberries and spices and mix well.

Place the mixture in the tin ensuring it is evenly spread. Place in the oven for approx 15 – 20 mins until nice and golden

flapjack

Once cooked, cool in the tin slightly for approx 5-10 mins and then cut into squares and place on a cooling rack

flapjack

Leave to cool and enjoy or if you can’t wait enjoy whilst warm with some vegan yoghurt or ice-cream :0)

These were a big hit with the children at Bingham’s Sunday Funday.  They iced them in Tour of Britain yellow

 

IMG_9136

Tex Mex vegan salad

Sweet potato Tex-Mex salad – serves 2

This is a really great tasting and colourful salad.  You can make various substitutions for instance use butternut squash instead of sweet potato,  any tinned beans like butterbean or cannellini. Use fresh chills instead of dried, add some sun dried tomatoes, pomegranate seeds, chopped red or yellow peppers or some toasted pine nuts.

vegan salad

Tex Mex vegan salad

200g sweet potato washed and cut in to chunks,

2 tsp olive oil,

large pinch of chilli flakes, salt & pepper,

½ can black beans,  drained,

½ tin red kidney beans, drained

½ can (or 100g frozen) sweetcorn, drained,

1 avocado, chopped,

120g fresh tomatoes and ¼ cucumber chopped into chunks,

1 small red onion or 2 spring onions, thinly sliced,

large handful of fresh coriander and mint leaves and stalks, chopped,

juice of ½ (1 tbls) lime

Heat oven 200C/180C fan/gas 6.

sweet potato

On a baking tray mix the oil, chilli flakes, salt & pepper and sweet potatoes.  Bake for 30 minutes until tender, and the edges are crispy. sweet potato

Combine all the remaining ingredients in a large bowl. Taste and season.

Add the cooked sweet potato and serve

vegan salad

It’s that simple, but oh so tasty

 

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

IMG_1849

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

IMG_6821

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