Sweet potato curry

Sweet potato, chickpea and spinach curry – serves 2.  270 calories per serving

 

veg curry

Why not try this 5:2 fast diet curry,  the additions at the bottom of the page mean you can make it more substantial and also eat it on your non fast days

It works equally well with sweet potato, butternut squash or those Halloween pumpkins!

 

1 small sweet potato (100g) – chopped into bite sized pieces – you could also use pumpkin or butternut squash

1 small onion (50g) – chopped

1 medium chopped courgette or frozen peas (145g)

½ tsp vegetable oil

80g of spinach – fresh, frozen or tinned (and drained)

½ of a 400g tin of chickpeas – drained , reserve the liquid

½ garlic clove – chopped

Pinch chilli flakes

½ tsp curry powder

½ tin of chopped tomatoes

1 tsp tomato puree

1 tsp balti/curry paste

25 g per person of uncooked brown basmati rice (makes 80g of cooked rice)

Coriander leaves (optional)

IMG_8860

Frozen spinach

Frozen spinach

 

Fry the onion in the oil add the curry powder, tomato puree and curry paste and fry for 2 minutes.  Add the sweet potato (butternut squash or pumpkin) and cook for another 5 with a lid on.

veg

Add the courgettes (or peas), spinach, tomatoes, garlic, chilli, chickpeas.  If the sauce is too thick add some chickpea water.  Turn down the heat and simmer until the vegetables are soft (20-25 mins).  Taste and adjust seasoning, add more water if necessary

IMG_8888

At the same time cook brown rice (according to instructions on the packet) for about 20-25 minutes

veg curry

Sever the rice and curry.  Scatter over a few coriander leaves

Non-fast day additions

rotiMore rice 80g cooked – 90 calories

28g cashew nuts – 164 calories

small tandoori roti bread – 160 calories

Next vegan cookery class – 17th October

Next vegan cookery class – 17th October

In West Bridgford

vegan cookery class 17 Oct

 

I have a few spaces left on my next vegan cookery class this Tuesday (17th) at 5.30pm.  We will be making a delicious stuffed aubergine, using lentils and tomatoes with a herby oaty crust

This is the finished dish, as made by two other guests

stuffed aubergine

If you can’t make Tuesday 17th.  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 evening from 5.30 – 6.45pm

21767797_10154983938501903_1106835579_n

It only costs £25 and all the ingredients, equipment and recipe sheet are provided.  You just need a container to take it home.  You can come for just one class or 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

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.

 

Roasted pumpkin soup

Roasted pumpkin soup.  Serves 1, 175 calories

The nights are getting colder and darker, so what better excuse do we meed to make a pan of warming, comforting soup

Pumpkins ( and other gourds like butternut squash) are also in season, so you can make this soup with an ingredient that is readily available, cheap and bursting with nutritional goodness such as fibre, potassium and immune fighting antioxidants.

pumpkin

photograph taken at The Fruit basket, West Bridgford

 

It’s also a great dish to support breast cancer awareness month and show that healthy nutritious food can support the body to maintain better health

 

pumpkin-seeds100g pumpkin (or butternut squash),  1 tsp veg oil, ½  tsp garam masala, ½ tsp curry powder, ¼ (40g) onion, ½ garlic clove, 300ml veg stock (using ½ tsp veg bouillon and 300ml hot water), 1 tbsp pumpkin seeds or flaked almonds

Peel the Pumpkin (or butternut squash) and cut into cubes.  Place in a roasting dish, add ½ tsp veg oil and the spices.  Roast at 1900C for 30 minutes

Chop the onion and fry in the remaining ½ tsp oil for 3 minutes, add the garlic and the roasted pumpkin and cook for 2 more minutes then add the hot stock.  Simmer for 15-20 minutes.  Taste and adjust seasoning with salt and pepper if necessary

To toast the pumpkin seeds or almonds,  heat up a dry frying pan and add the seeds/nuts.  Keep the pan moving and watch to make sure the contents don’t burn.  After a few minutes the seeds or nuts should be likely toasted and give off a nutty smell

blend soup

If you like a smooth soup, blend and top with the roasted pumpkin seeds or nuts and serve with 1 Ryvita crisp bread

soup vegan

Banana and peanut butter Bread

Vegan Banana and peanut butter Bread –12 slices

This is a great way to use up ripe bananas that might otherwise end up in the bin or composter.  You can also defrost and use any ripe bananas that you have in the freezer.  An extra addition could be 1 tbsp cacao powder, but you will need to add 1 tbsp water to keep the same consistency

I baked this very cake for the visitors at Maggie’s cancer support centre, in Nottingham.  A very kind person sent me this message

“Just been to Maggie’s Susan and had some of your lovely banana cake. X”

 

vegan

225g Plain flour (or use Self-raising flour and no baking powder)

2 tsp of Baking powder

1 tsp vanilla extract

1 tablespoon ground flaxseed + 3 tablespoons water – mixed together

100g Brown/coconut sugar or 75g agave/maple syrup/golden syrup/date syrup

2 tsp Cinnamon or Mixed spice

1 tbsp cacao powder and 1 tbsp water (optional)

4 large very ripe bananas, mashed

75g (80ml) Vegetable or Sunflower oil

120g wholenut peanut butter

2lb loaf tin and grease proof paper or liners

  • Pre-heat oven to 200C/180Fan/400F/ gas 6
  • Mash the peeled bananas with a fork. Mix well with oil, peanut butter, vanilla extract and sugar (and 1 tbsp water if adding cacao powder)
  • Mix the flour, baking powder and cinnamon/mixed spice (and cacao powder if using) together then add to the banana mix and combine well.

This short video shows the cakes consistency and how easy it is to prepare the loaf tin when using a paper liner

  • Pour in to a greased and lined 2lb loaf tin and place in the oven for 20 minutes, before checking. Cover with foil, if the loaf cake is browning. Bake for another 40 minutes (approximately).

vegan cake

  • Allow to cool a little before slicing. It’s delicious freshly baked but even yummier when it goes squidgy the next day!

vegan cakeDo let me know how you get on, and if you make any alterations or additions to the recipe

cropped-bloglogo2.jpg

 

Stuffed aubergine

Stuffed aubergine 

Serves 2

1 medium aubergine

1 tbsp olive oil

100g puy or green lentils

½ tin of chopped tomatoes

1 medium onion finely chopped

1 clove of garlic crushed or 1 tsp garlic paste/puree

1 tbsp toasted pine nuts*

1 pinch each of ground cinnamon, coriander and Chinese 5 spice (or clove)

handful mint or parsley leaves – chopped

Topping – 50g oats, 1 tbsp oil, 1 garlic clove minced, ¼ of the mint/parsley leaves chopped

21767797_10154983938501903_1106835579_n

  • pre-heat the oven 200C/180 fan/gas 6
  • cut the aubergine in half lengthways and make diagonal cuts in to the flesh, making sure you don’t cut through the skin. Brush the surface with ½ tbsp of oil, place on a baking tray and bake for 30 minutes until soft.

aubergine

  • Meanwhile, cook the lentils in a large pan with 500ml of water. Bring to the boil and boil for 10 minutes. Reduce the heat to a simmer and cook for a further 15 minutes until softened but still slightly firm. Drain and leave to cool

lentils

  • Heat ½ tbsp oil in a pan and slowly cook the onion until soft but not brown. Add the garlic and cook for a further 5 minutes. Tip in the ½ tin of tomatoes, drained lentils, toasted pine nuts and spices and cook for 3-5 more minutes
  • Make the oaty topping – In a bowl mix oats, oil, garlic and ¼ of the chopped mint/parsley leaves

  • Take the aubergine out of the oven and scoop out the flesh leaving the shell intact. Put the flesh into the pan with the other ingredients and stir in the remaining chopped mint/parsley

cooked lentils

  • Fill the shells with the mixture. And cover with the oaty topping. Bake in the oven for 15 minutes. Check to make sure the oats are not browning too quickly. Cover with foil if that is the case

 

 

  • Remove the cooked aubergine from the oven. Serve on two plates with a large mixed salad
  • The photo below is for 4 people

stuffed aubergine

My cookery guests have made this recipe, and absolutely loved it

 

Screen Shot 2017-09-24 at 17.06.46 (1)

* to toast the pine nuts – heat up a try frying pan (no oil) add in the nuts and keep moving the contents so they gently toast and colour. Remove from the pan after 5 minutes and leave to cool

Pulled jackfruit wrap

PULLED JACKFRUIT WRAP (Its best if you can make this the day before ) serves 3 – 4 people

There are a lot of ingredients here, but the taste and texture is so worth it!  You can make large batches of the pulled jackfruit.  When it’s cooled,  portion it up in to freezer bags and freeze for when you need to eat in a hurry.

20986375_10154914023646903_1233510230_n

 

I found the tinned jackfruit and liquid smoke at V Spot, a completely vegan shop in Sherwood, Nottingham  http://www.v-spot.co.uk

 

2 tbsp rapeseed or olive oil

1 small red onion, finely diced

2 cloves garlic, finely diced

½ tsp ground cumin, coriander and smoked paprika

1 pinch ground cinnamon

1 pinch ground cloves or star anise, optional

½ – 1 tsp chilli paste/flakes or powder – I used Gochujang

1 tbsp tomato puree

1 tin of jackfruit in water

1 ½ tbsp soy sauce or tamari

1 tbsp. maple syrup or 2 squares of dark chocolate

½ tsp black pepper

1 tsp liquid smoke**

1 tsp apple cider vinegar

4-5 wholemeal wraps

lots of crunchy salad

avocado salsa – optional 1 avocado, mashed, large pinch chili flakes or ½ fresh chilli, 1-2 tsp lime juice, 1 tomato chopped, 1 spring onion finely sliced, pick of rock/sea salt.

**If you don’t have liquid smoke, you could increase the amount of smoked paprika instead

20986550_10154914024136903_79664400_n

 

  • Heat the oil in a medium, heavy-bottomed, pan. Fry the diced red onion until soft and golden. Add chopped garlic and fry for a few minutes.
  • While that is cooking drain the jackfruit and set aside.

20979599_10154914024011903_1562906070_n

  • Add the spices to the onions: cumin, smoked paprika, coriander, cinnamon and cloves. Fry for a minute or two, to release the flavours.
  • Mix in the tomato & chilli paste or fresh chilli and again fry for a minute, using a spoon/spatula to keep it from sticking.
  • Add in the jackfruit along with soy sauce, maple syrup, liquid smoke and apple cider vinegar. Mix everything really well. Squash the jackfruit pieces with your spoon or fork so that the individual fibres separate. Season with pepper. Simmer the mixture gently for another 10-15 minutes and then allow it to cool down. Place in the fridge overnight to intensify the flavour. If that’s not possible a couple of hours will do
  • Just before you are ready to assemble the wraps, set the oven to 200° C/ Gas 6 Spread the jackfruit pieces on a baking paper-lined baking tray, pull apart any large pieces and bake for about 20 minutes, until they are browned and crispy. Remove from the oven and let it cool
20987615_10154914027016903_1979984423_n

baked jackfruit

 

  • Make the salsa if you are having it – Mix all the ingredients together in a bowl.  Check the seasoning. Done!

20979836_10154914026951903_928143113_n

  • Finally, fill your wrap with salad spread the pulled jackfruit on top and add a dollop of salsa (if using). Wrap up and enjoy.  2 wraps per person

21013536_10154914027171903_41267930_n

Vegan stir-fry

Vegan stir-fry – serves 2 or 3

This recipe makes a really quick and tasty light vegan lunch for three or a more substantial  stir-fry for two.  I think its worth the effort to bake and add in the tofu, but if you really are in a rush then stick with the peanuts/cashews and sesame seeds.  All three ingredients add protein and some useful minerals like iron, calcium and magnesium and all the veggies are bursting with vitamins, fibre and antioxidants.  The spiralised sweet potato is a lighter alternative than rice or noodles.

20814963_10154896478886903_999091747_n

1 sweet potato – spiralised into noodles (or ready bought if you haven’t got a gadget!)½  (100g) large onion – sliced2 (130g) carrots – cut into matchsticks1 x (130g) red pepper – sliced

80g spring greens, spinach or mange tout

20g fresh ginger, grated or 1 tsp ‘lazy’ ginger or 1 tsp ginger/garlic paste

¼ – ½ tsp dried chilli flakes

¼ jar of Sharwods black bean and pepper sauce – this has the lowest sugar content of all of the jarred sauces400g of sweetcorn (tinned or frozen)30g unsalted peanuts or cashews1 spring onion – sliced

½ tsp soy sauce or gluten free tamari

1 tsp toasted sesame seeds

For the baked tofu : ½ block extra-firm tofu (drained and pressed in a clean tea towel),, small drizzle of olive oil, 3 tsp light soy sauce, 1 – 1½ tsp gochugaru or sriracha spice

  • Preheat oven to 220C/ gas 7/425F.
  • Cut the tofu into 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 the remaining marinade over the tofu and bake for another 10-12 minutes.
  • Once the tofu is crispy on the outside, remove from the oven. Let it cool before you cut it in to strips

20840207_10154896479901903_1566346705_n

  • In the meantime spiralises the sweet potato in to ‘noodles’ and blanche in boiling water for two minutes. Remove from the water

IMG_6267

  • Heat the wok until it is really hot and add 1 tsp of vegetable oil. Quickly add the sliced onion and keep them moving in the pan (with a large spoon or chopsticks). After 2 minutes at the carrots. Again move them about to stop them burning. If it looks too dry add a splash of water
  • After another 2 minutes add the pepper, greens, ginger /garlic and chili flakes and ¼ of a jar of sauce. Cook for 5-8 minutes until the veg softens slightly. Again add some water if it sticks

IDShot_225x225

  • Add the softened sweet potato ‘noodles’ to the wok and mix in. Add the peanuts or tofu, soy sauce, sweetcorn and spring onion and again stir to mix. Cook for a final minute

20814963_10154896478886903_999091747_n

Divide into 2 bowls for a generous evening meal serving or into 3 bowls for a lighter lunch or 5:2 fast diet meal. And sprinkle over the toasted sesame seeds

IMG_6293

Quinoa with broad beans, courgette and mint

Quinoa with broad beans, courgette and mint –  serves 2

20668087_10154878360771903_1261265672_n

 

 

My simple summer dish has appeared in the latest addition of Aspect  Nottinghamshire, a local magazine showcasing “all of what’s good in Nottinghamshire”

 

 

 

20668141_10154878360846903_1614908131_n

If you can’t get hold of a copy then the full recipe is below

 

At this time of year both broad beans and courgettes are at their best and this recipe makes great use of them.  Out of season you can use frozen broad beans, soya beans, peas or broccoli.  Now you seem to be able to get courgettes all year round but if you fancy a change why not use leeks when they are in season, which is November through to April.   And if you tire of quinoa (pronounced keen-wha) try using giant couscous or experiment with freekeh (green wheat)

But before you go off piste give this recipe a go and like me, I’m sure you’ll love it!

quinoa and broad bean

90g uncooked quinoa

300 ml of hot stock (made with ½ tsp vegetable bouillon powder like Marigold)

quinoa and broad bean100g of fresh podded broad beans or frozen –  its worth making the effort to remove the outer greyish skin; the result is a much more vibrant green bean

1½ large courgettes (250g) cut into thick slices

1 tsp oil

large pinch of dried chilli flakes or ½ a fresh chilli finely chopped

handful of chopped fresh mint and parsley

1 tsp lemon juice

large pinch black pepper small pinch sea salt

 

Put the quinoa in a pan and add the hot stock and cook for 15 minutes on a low heat. Then add the fresh or frozen broad beans and cook for a further 5 minutes until the beans and quinoa are soft

In the meantime brush the courgettes with oil and a few chilli flakes and fry in a pan or griddle for about 10 minutes

Place the cooked quinoa in a bowl and add the cooked courgettes, chopped mint, parsley and lemon juice.  Season with salt and pepper and divide in to two bowls

quinoa and broad bean

Enjoy!

Meat Free Monday

Meat Free Monday

In some circles Monday has been deemed ‘Monday Free'; with bloggers and recipe writers like myself posting meat free or vegan dishes, and promoting the idea to be meat free at least one day a week (and hopefully more!).

Meat Free Monday

If you are looking for inspiration then check out my recipes on the right of this post

Or maybe you need more confidence to try Meat free; if that’s the case then why not come to my vegan cookery classes in West Bridgford, Nottingham?

They are for a maximum of four people and occur on a Monday, Wednesday or Friday from 11 – 12.15pm, Tuesday from 12.15 – 1.30pm and Tuesday evening from 5.30 – 6.45pm – although the times could be flexible.

vegan classes

It costs £25 a session (includes ingredients, equipment and recipes), or if you block book all six you only pay for five i.e. £125

If you are thinking about going meat free you may feel you need some nutritional support to make sure your meals contain all the elements for a healthy balanced diet.  I offer one to one tailored nutritional sessions that will help you to achieve that balance.  A 50 minute session costs £40 or 3 sessions for £100

testimonial anna

Contact me for more details or to book your place on my cookery classes 07946 301338

 

 

Horse and plough, Bingham – Food review

Horse and plough, Bingham  – Food review

A vegan feast!

The Horse and Plough at Bingham is part of the Castle Rock Brewery chain and they are definitely upping their game when it comes to vegan options in their establishments

11407259_888182531217384_30624558705710113_n

The pubs manager, Dan Brown put on a whole vegan night on Tuesday, I heard about it via a FaceBook groups called the Vale of Belvoir Vegan community. So I went with my vegan friend and had an amazing night, as did the sixteen or so other dinners who came along

 

 

For all you omnivores out there, you are used to scanning a restaurant menu and taking your time to choose what you want from a wide array of options. It’s a whole different ball game when you are a vegetarian or vegan. There may be nothing on the menu other than chips or a salad. But on Tuesday evening I felt like a normal customer; decisions, decisions!

pea fritter

I eventually decided on the pea fritters with satay sauce, the classic roast and chocolate brownie for dessert. My friend chose a different main course; the sweet and sour aubergine. Even the drinks were vegan friendly with two draft beers and a numbers of vegan friendly wines to choose from, but as the nominated driver, it was soda water for me!

 

The pea fritter was really tasty and just the right size for a starter. The satay sauce was delicious and the accompanying salad had a great dressing.   I’d say that was a good start!

vegan roast dinner

vegan roast dinner

My classic roast dinner was tempeh (fermented soya beans) coated in a mint dressing, roast potatoes, broccoli, cauliflower cheese, a Yorkshire pud and lots of gravy. The cauliflower cheese was amazing, it had a pungent cheesy kick with lovely crunchy bits, but I think the Yorkshire Pud needed a bit more work as it were very flat (but tasty nonetheless)

sweet and sour aubergine

sweet and sour aubergine

The sweet and sour dish was a very generous portion of slow cooked aubergines, peppers and onion served with lots of white rice. My friend thought the balance of sweet and sour was just about right but maybe wholegrain rice would have been a nice touch.

WBW

 

 

My review of the Horse and Plough has also appeared in The West Bridgford Wire

 

 

 

Our dessert was heavenly and everything you would want from a brownie; only just warm, soft, chocolatey and gooey! Served with a fruit coulis and some very creamy ice-cream. Winner!

chocolate brownie

chocolate brownie

The other diners also enjoyed their starters which included gazpatcho, beetroot hummus and potato bombas .

Other mains on offer were courgette lasagne, curried courgette chimichanga and Thai pineapple fried rice, served in the pineapple case. Portions were a good size, although the lasagne looked small compared to the others

Lasagne

Lasagne

Chimichanga

Chimichanga

And to finish; Strawberry Oreo Shake, Ice Cream and Sorbets or Waffles

20179752_10154825560251903_1484375043_n

There were empty plates all round and I think all diners left full and happy. The cost of the 3 course meal including live music by Matty Haynes was £25. It would certainly be less if you didn’t eat all 3 courses, but on this occasions it would have been rude not to!!