Quinoa with broad beans, courgette and mint

Quinoa with broad beans, courgette and mint –  serves 2

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

 

 

 

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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!

Thai vegetarian curry

Thai vegetarian curry – serves 6

I often get inspiration for my recipes from magazines, so a few weeks ago I was at the dentist and came across a back edition of Woman’s Weekly and in it was a Thai vegetarian curry, Perfect!  Unfortunately although it clearly stated it was vegetarian one of the ingredients was Thai fish sauce!!

My advice to you is please read the ingredients carefully for erroneous inclusions and Women’s Weekly please if you have clearly described something as vegetarian then make sure it is!

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So this is their recipe, however I have replaced the fish sauce with soy or tamari (gluten free), and adjusted other elements.  Another potential non veggie ingredient is the curry paste, as it often contains shrimp.  I have found the Aroy-D brand to be shrimp free

Thai vegetarian and vegan curry

2 tbls rapeseed oil

1 butternut squash peeled deseeded and cut in to chunks, (or the equivalent weight of sweet potato)

400ml reduced fat coconut milk

20136709_10154818955526903_104768442_n3 tbls red or green curry paste* see note above

1 tbls  each of soy sauce or tamarin and sugar or agave

juice of 4 limes ( or 8 tbls of bottled lime juice)

4 kaffir lime leaves or the zest of 2 limes

300g fine beans

400g baby corn

200g frozen peas

handful of chopped coriander

Heat the oil in a large pan and fry the chunks of butternut squash for 5-10 minutes to get some colour.  Add the paste and fry for a minute before adding the coconut milk, soy sauce, lime juice and leaves/zest.  Cover and simmer for 15 minutes

Add about 5tbls water, the beans, baby corn and peas.  Cook for a further 5 minutes or until all the vegetables are tender.

Serve in warmed bowls with the coriander leaves scattered on top

 

 

Pearl barley summer salad

Pearl barley summer salad Servings 2, 165 calories per serving

For more health and wellbeing advice please visit my website http://www.nutrition-coach.co.uk/

IMG_3173Pearl barley is high in fibre, calcium and protein, but low in fat and calories. It has a nutty flavour and chewy texture, and in this salad it makes a pleasant change from quinoa or couscous.  So don’t confine that packet of pearl barley in the back of the cupboard to only winter stews, casseroles and soups.  It is an all year round marvel.  If you don’t have the time to cook the barley, then a quick cheat is to use a microwavable pre-cooked packet

And don’t forget it makes an ideal dish for all you 5:2 fast dieters out there.  At only 165 calories,  that leaves you with 335 calories for the rest of the day.

50 g raw or 160 g cooked Pearl Barley – or 1 packet pre cooked microwavable barley

1 tsp Marigold Swiss Vegetable Bouillon Powder

250ml boiling water

¼ tsp crushed red chilli flakes – or ½ – 1 small fresh chill finely sliced

IMG_318380 g cucumber, chopped

80 g carrot, grated

80 g (1 medium) tomato, chopped

80 g (½)  yellow pepper, chopped

5 g (10 leaves), mint chopped

5 g (small handful) parsley, chopped

For the dressing

2 tsp, olive oil

1 tsp balsamic Vinegar , apple cider vinegar or lemon juice

½ tsp Wholegrain Mustard

large pinch of ground black pepper and small pinch of salt

If you don’t want to calorie count you don’t have to be so exact with the veggies.  But stick to the weight for the pearl barley

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Place a medium sized saucepan on to the heat and add the pearl barley. Toast for 2 minutes, until it starts to smell malty. Add the vegetable powder to the water and stir. Then quickly add to the toasted grains

Be careful as the pan will be very hot and will bubble furiously

Add the chilli flakes, reduce the heat to a simmer and cook for 50 minutes.  Ignore this step if you are using already cooked pearl barley

Meanwhile chop all the veg and herbs.

 

Prepare the dressing by mixing the oil, vinegar, pepper, salt and mustard. Taste and adjust the flavours as necessary

 

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When the barley is cooked (it should still have a bite) let it cool before adding in the vegetables, herbs and dressing

Mix well and serve in two bowls

 

 

 

 

Non fast day additions

½ a tin of chickpeas – 135 calories

½ a ripe avocado – 150 calories

28g of unsalted cashew nuts – 164 calories

2 quorn fillets – 110 calories

 

homemade oat milk

Homemade oat milk

berry-smoothieI love my homemade muesli or a vibrant smoothie in the morning.  And my go to milk for both is generally soya or oat milk.  Whilst on the Vegan UK Facebook Group I came across someone who made their own oat milk. So I thought I’d give it a try

 

 

Here’s how it worked out

This is a short video of how I got on.  All the instructions are also below

oatshttps://youtu.be/rh4UJ8MFYv8

 

 

 

 

  • oatsSimply take one cup of oats.  If you haven’t got a ‘cup’ it equates to 100g
  • tip the oats in to a bowl and cover with water
  • leave to soak for at least 2 hours or overnight
  • Strain the oats and throw away the water – at this point the liquid is not oat milk!
  • Add the oats to a blender, food processor nutribullet (this will have to be done in two batches)
  • add 3 cups of fresh cold water – tap water is perfectly acceptable but you can use bottled or filtered, its up to you
  • add a pinch of salt and 1tsp vanilla extract
  • blend until the oats have disappeared – about 1minute
  • strain the mixture through a fine sieve or muslin
  • put the oat milk into a clean jar or jug and keep in the fridge for up to 4-5 days
  • A leftover commercial oat milk bottle that has been washed out with hot water also makes the perfect container!
  • oatsDon’t throw the blended oats away either; they can be used in your porridge, made into delicious oat pancakes, using your fresh oat milk or turned in to a wheat free cheese sauce, using your milk and yeast flakes

 

The finished product!

And there you go.  If you have any other adaptations then please share and let me know how you get on

pouring oat milk

 

Skyr smoothie

Skyr smoothie

Serves one, 270 calories

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

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To celebrate National Vegetarian Week, why not take part in #MeatFreeMonday and make a smoothie?!  This is a really tasty and filling recipe, thanks in part to the chia seeds, the heart healthy fibre, protein rich oats and the protein and probiotic packed Icelandic yoghurt called *Skyr.  Making this an ideal breakfast smoothy that will leave you feeling full and healthy until lunchtime.  The smoothie will be nice and thick making it perfect to eat with a spoon: slowing down your eating and allowing you to properly digest and absorb all the nutrients

If you haven’t heard of Skyr (pronounced Skeer), then check out your local supermarket.  It has a creamy, thick, velvety texture and a tangy taste.  Being naturally low in fat, high in protein and probiotics, it is great for your gut health.  Although I’ve called it a yoghurt it is technically a soft cheese made from skimmed cows milk

I will continue to experiment with this new ingredient so expect to see more recipes.  But for the time being get out your blender and blitz.

Alpro

 

* if you are vegan then substitute the Skyr for Alpro’s ‘Go on’ protein plus yoghurt

 

 

 

The Skyrs the limit!!! (sorry) :0)

IMG_313425g (1/4 cup) porridge oats

120ml (1/2 cup) coconut milk drink

125g (½ cup) of Skyr yoghurt or Alpro’s ‘Go on’ protein plus yoghurt for a vegan smoothie

100g ripe banana

1 tsp chia seeds

½ tsp toasted sesame seeds

sprinkling of raw cacao powder

 

Simply put all the ingredients in a blender and blend until smooth. Pour out into a glass or bowl, sprinkle with the cacao powder and serve with a spoon.

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You can serve these as a nutritious snack by pouring 50ml (the recipe makes 300ml) in to a shot glass. It adds up to a very pleasing 45 calories

Beetroot pasta salad

Beetroot pasta salad

They say you eat with your eyes first.  Well, this delicious and colourful salad will have you drooling!  It is packed with vitamins, antioxidants and fibre.  The earthy taste of the beetroot and cumin is really complemented by the fiery horseradish.  Of course its up to you how hot you go!

At only 165 calories a portion it is perfect for anyone wanting to lose weight, especially you 5:2 fast-ers.

Beetroot pasta salad – serves 2, 165 calories a portion

beetrootbeetro160g cooked beetroot, cubed (I used the pre-cooked vacuum packed version), 60g grated carrot, 100g of cooked and cooled wholemeal pasta,

The dressing –  1tsp horseradish puree (from a jar but not the creamed version)  or fresh horseradish if you have it, ¼ tsp each of ground paprika and cumin,  2 tsp lemon juice, 1 tsp orange juice, 1 tablespoon olive oil, large pinch of ground black pepper, small pinch of sea salt,

1 tablespoon fresh chopped mint or parsley

Make the dressing by mixing the spices, oil and juice together.  I use an empty clean jam jar. Set aside.

horseradish

 

 

 

 

 

 

 

 

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Mix the vegetables into the cold pasta pour over the dressing and mix well.  Sprinkle over the fresh herbs and mix again.

Divide in to two bowls and serve

 

 

 

Non-fast day additions

Add a large mixed salad (180g) – 50 calories in total

Add ½ tin drained chickpeas for two– 145 calories in total

Add ½ an avocado – 150 calories

Smoked paprika hummus

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

Hummus  – serves 2, 100 calories per serving

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The supermarket shelves may be bear but don’t let this hummus hardship get you down; make your own!

http://metro.co.uk/2017/04/25/dont-panic-but-there-is-a-hummus-crisis-in-uk-supermarkets-6597490/

the finished product!

the finished product!

 

Hummus is a protein packed dish, that when home-made can be low in fat and salt.  It is also very adaptable.  This version uses smoked paprika for flavour and colour, but you could just as easily add roasted peppers, caramelised onions, minced olives, lemon zest and so on.  Or leave it unadulterated!

You can also use dried chickpeas, this reduces the cost but increases the faff factor.  Your choice!

 

vegan lunch hummus

 

the main ingredients

the main ingredients

½ can chickpeas (120g)

1 small or ½ a medium garlic clove

1 tsp tahini paste

1 tsp lemon juice

small pinch salt and pepper

½ tsp each of smoked paprika and ground cumin or ½ tsp chilli flakes

1 tbls of chickpea liquid

 

This is a very simple recipe

in the blender

in the blender

Put all the ingredients in a bowl and mix with a hand blender or in a food processor. Add up to 1 tbls chickpea liquid if its too thick

scoop into a clean bowl and leave in the fridge for the flavours to develop

It will keep in the fridge for about 3-4 days.  It also freezers well;  Just place servings in a freezer bag lay it flat and squeeze out all the air and seal.  The flat layers will take up less space in the freezer and will also defrost quicker when needed

Ryvita hummus

 

 

Its great served on Ryvita

 

 

 

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And if you have any left, it can be added to a homemade vegetable curry, to make it protein rich, creamy and very delicious.

How would you use your leftover hummus?

vegan chocolate brownie

vegan chocolate brownie cake with black cherries and ice cream

Makes 9 – 12  generous portions

Gooey and delicious

 

 

 

 

 

 

 

This vegan chocolate brownie recipe has been inspired by Ms Cupcakes cookbook.  I have slightly reduced the chocolate and sugar content to make it a little bit healthier

1 tbsp ground flaxseed

3 tbsp lukewarm water

250g plain flour *

60g of cocoa or cacao powder

200g caster sugar

100g brown sugar

½ tsp baking powder

½ rsp salt

120ml water

100ml unsweetened non-dairy milk

280ml rapeseed or vegetable oil

1 tbsp vanilla extract or paste

100g dark chocolate – chopped in to small pieces

2 tbsp chopped nuts

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  • to make this gluten free substitute with a gluten free flour and add ¼ tsp xanthan gum

 

 

Grease and line (with greaseproof paper) a cake tin. I used a 20cm x 20cm tin to produce a thicker more ‘cake’ like brownie. Using a square cake tin, as opposed to a round one, also make it easier to portion out the cake

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Preheat the oven 180C/350F/gas4. In a small bowl or cup add the ground flaxseed and water and whisk together leave for 10 minutes

 

In a large bowl mix together the dry ingredients ie flour, cocoa/cacao, sugars, baking powder and salt. The carefully add in all the wet ingredients i.e. milk, oil, water, vanilla extract and flaxseed mixture. Using a large spoon gently mix the ingredients until you get a smooth batter. Spoon the batter in to the greased and lined tin

 

Scatter the chopped chocolate over the top, pushing some pieces into the mixture. Then scatter over the chopped nuts.

 

Bake for 25 minutes until the edges start to crack but the middle is still slightly gooey. Remove from the oven and cool in the tin. If you’re not eating it all immediately (with friends and family of course!) then cover with Clingfilm in the tin (to preserve the moisture). They can be kept at room temperature for up to a week. Individual portions can also be wrapped and frozen

vegan brownie

This was made using gluten free flour

 

Here’s a short video showing how the finished cake should look

They can be eaten just as they are, but to zhuzh then up add some black cherries soaked in kirsch and serve it with some non-dairy ice cream

 

 

Spicy Parsnip and leek soup

Spicy Parsnip and leek soup  – serves 4/5

We may still have a few chilly days a head of us, so lets stay warm with a nice spicy homemade soup.  Don’t worry if you don’t have all the ingredients or the correct measures, this recipe is really flexible so you can add carrots, onions, potatoes, coriander, cumin, tinned tomatoes etc.

In fact you can’t really go wrong!

But if you’re unsure follow this recipe and you will end up with really tasty and satisfying bowls of soup

 

The start of something big!

The start of something big!

½ tsp vegetable oil

250g peeled and chopped parsnips

200g swede, peeled and chopped into small pieces

100g washed and sliced leeks

2 garlic cloves

1 tsp each of curry power, turmeric and smoked paprika

large pinch of chilli flakes

1 cupful of red split lentils

1 ltr of hot water

1 tsp lemon juice

handful of chopped mint and parsley

salt and pepper

 

In a large pan warm the oil and add the leeks cook on a low light for 5 minutes.

Chopped Parsnips

Chopped Parsnips

Add the chopped parsnips, swede chilli, spices and garlic, cook for a further 5 minutes. Add the hot water and lentils.

Cook for 20-30 minutes until the veg and the lentils are very soft.

Either leave chunky, blend all of it using a hand blender or remove half and blend half and mix together.

If it’s too thick add some more hot water.

Add the lemon juice, taste and season with plenty of freshly ground pepper and a little salt (if necessary)

Serve in warmed bowls

parsnip soup

 

Additions

Add a tin of cannellini beans – 34 calories a portion

1 slice of wholemeal bread – 100 calories

Vegan pancakes

Vegan pancakes

pancake1Many of you began January as a vegan, because you wanted to support Veganuary, and I know thorough social media that many of you have continued.  And its on special occasions like ‘Pancake day’ that you think…hmm now what do I do?!

Well, I have the answer in my vegan pancake recipe.  This is a mashup of a ‘normal’ recipe and different recipes I found on the Vegan Food UK Facebook page.  I’d highly recommend this resource if you want some vegan inspiration

Makes 12 small pancakes and serves 4 people

IMG_0021100g or 1 cup of porridge oats

300ml or 1¼  cups of non dairy milk (I used soya milk)

50g or 1/3 cup wholemeal/coconut/gluten free flour

2 tsp baking powder

½ tsp cinnamon powder

pinch of salt

1 medium or 2 small ripe bananas

1 tbls chia seeds

rapeseed oil for frying

Don’t worry if your first pancake is a bit ‘pants’ it takes a while for the pan to warm up and for the oil to do its work.  But persevere, your second and subsequent pancakes will be fab!

  • Put all the items into a large bowl and blend them using a hand blender, or in a nutribullet if you have one. Blend until well mixed, you may need to add more milk or a splash of water if its too thick
  • The batter should be the consistency of slightly whipped cream.  The chia seeds will thicken it, if that happens as you’re making your pancakes just add another splash of water
  • Drizzle oil in a non-stick pan, and spread around with a paper towel. Heat on a medium setting.
  • I tried both a large frying pan and my individual cast iron pan, for me the individual pan worked best but it does take longer to cook all the batter
  • Pour in a small amount of the batter to make a small thick circle.

  • When the top starts to bubble (after about 1 minute), its time to flip! A spatula is easiest, but if you fancy your chances give it a toss!
  • Again cook for about a minute, pick the edge up and have a look to see if its cooked. When it’s nice and brown it’s ready. Woo-hoo!
  • When you cook the next pancake don’t add any extra oil but use the kitchen paper and rub the base of the pan, which will provide enough oil.

 

  • IMG_0101Serve straight away or stack the pancakes on a plate in a warm oven until you’re ready to eat.  They can also be made in advance, cooled and kept in the fridge or freezer to eat at another time

I like clementine segments and some vegan ice-cream  with mine.  How do you like yours?