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

 

 

Veggie lasagne

Veggie or vegan lasagne

The ingredients list for this veggie lasagne may look long, but its very simple to make.  It can be frozen when it’s assembled but not cooked.  Or you can cook it, eat a portion and freeze the other half for another day.  It will also keep in the fridge for up to three days

The quantities can also be doubled or tripled if you want to batch cook or have a family to feed

Serves 2

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The tomato sauce

One small onion (75g), finely chopped

1 garlic glove or 1 teaspoon garlic puree

1 tsp olive oil

1 medium sized carrot (75g) finely chopped

approx 75g of red lentils, thouroughly rinsed under cold water or

75g quorn or 37g of each

½ tsp vegetable Marigold vegetable bouillon powder or I stock cube

¼ tsp of chilli flakes or 1 tsp smoked paprika

1 tsp mixed herbs

½ tin of chopped tomatoes

a big squirt of tomato puree – about 1 tsp

 

The cheese sauce

15g marg/butter/non dairy spread,

15g plain flour and

200ml milk/non dairy.

40g grated strong cheddar/non dairy or 2 tbls of nutritional yeast

½ tsp mustard

 

Pasta – 3 sheets of dried wholemeal egg free lasagne

A foil takeaway container

To make the tomato sauce

Fry the chopped onion in olive oil.

When softened, add the garlic. Fry a little, then add all the remaining ingredients. Plus ½ tin of water. Stir well.

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. Stirring every so often. The sauce should still be quite wet when cooked. Check the seasoning and add salt and black pepper if necessary

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A recent cookery class client also made this dish.  It was her first time making a lasagne and it turned out great

 

 

 

To make the ‘cheese’ sauce

Melt the spread/butter in a saucepan, Add the flour and mix until it balls together, keep it moving and cook for a few minutes.

Add the mustard and slowly add the milk, and stir into a paste. Keep adding the milk gradually to avoid lumps. Keep stirring. Once all the milk is in, keep stirring until it begins to thicken.

Here are two short videos showing how the sauce will look and why you shouldn’t worry!

Add most of the grated cheese, vegan cheese or nutritional yeast. 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 layer of tomato sauce. Repeat the pasta/sauce layers, top with some more pasta and add the cheese sauce.

Another short video to show how easy it is to pull it all together

 

Sprinkle the remaining cheese/nutritional yeast over the top.

At this point you can add the foil lid and freeze.  Or pop into the oven for 25 – 30 minutes until the top is bubbling and golden

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Divide in to two and serve with a large mixed salad.  This is the vegan version made with vegan cheese, nutritional yeast and non dairy milk and butter

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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

Butternut squash and coconut soup

Butternut squash and coconut soup – serves 2, 153 calories per serving

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

This is a really fibre rich soup that will keep you feeling nice and full.  By not using any oil and dry frying the vegetables it makes it very low calorie, so ideal for the 5:2 fasters and anyone wanting to stay healthy.  The coconut milk, as well as adding calcium also brings some sweetness, richness and a velvety texture to the dish

IMG_3386330g butternut squash – chopped into small cubes, but not peeled

130g onion – chopped

300ml stock (made with half a stock cube, half a tsp vegetable powder or vegetable water)

100 ml non-dairy coconut milk.  You could also used tinned coconut milk but the calories will increase by 60 calories per serving

large pinch of dried chilli flakes

salt and pepper to taste

1 tbls of the seeds from the butternut squash

 

 

IMG_3387In a non stick saucepan slowly dry fry the butternut squash. This means having the pan on a low light and allowing the veg to release its own oils and liquid to help with the cooking. This will take about 6-8 minutes to begin to soften and colour

Add the chopped onions and keep turning over so all the veg colours evenly and doesn’t burn. This will take another 5 minutes

Add the stock, chilli and salt & pepper.

IMG_3390Cover with a lid and cook for 15-20 minutes until the squash is completely soft

Add the coconut milk and adjust the seasoning if necessary. Take out a few pieces of the cubed squash, and set aside

 

IMG_3392Blitz the soup with a hand blender or nutribullet and pour into two warmed bowls

 

In another non stick pan add 1 tbls of butternut squash seeds IMG_3391and dry fry i.e. don’t add any oil. Have the heat low and gentle move the seeds around the pan until they start to toast and colour. Remove from the pan

 

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Scatter the seeds over the soup and add the few cubes of reserved squash

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?

Quick vegetable rice

Quick vegetable rice  – serves 2, 262 calories (315 calls if using microwaveable rice)

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

IMG_2799This makes a really quick, filling and tasty lunch; packed with lots of veggies and some wholegrain carbs.  The seasonings can be varied to bring different flavours to the dish.  Try adding cumin, curry powder and fresh coriander for an Indian flavour.  Or smoked paprika, harissa and fresh mint  for a more Moroccan twist.  And if you want a Mediterranean feel add some tomato paste,  a few chopped olives, lemon zest and fresh mint or basil

IMG_27911 courgette – cut into cubes

1 red pepper – cut into cubes

1 onion – sliced

1 stick of celery – sliced

1 garlic clove – finely chopped or grated

½ tsp minced ginger or small piece of grated fresh ginger

good pinch of ground black pepper

250 g cooked brown basmati (or 1 packet of microwaveable wholegrain basmati)

2 tsp olive oil

splash lemon juice and soy sauce

good pinch of chilli flakes

handful of chopped parsley

 

IMG_2794Heat the oil in a large frying pan and cook the vegetables IMG_2792until they start to soften – about 8-10 minutes. Add the chilli, garlic, black pepper, parsley and ginger and cook for a further 5 minutes. Add the cooked rice. If using the microwaveable rice, cook according to the instruction then add to the pan

 

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Keep stirring until all the ingredients are hot and well mixed. Add the soy sauce and a splash of lemon juice. Taste and adjust the seasoning if necessary. Serve on two warmed plates.

 

To make it a more substantial meal add ½ tin of chickpeas (145 calories), 50g toasted cashew nuts (275 calories) or 200g steamed edamame beans (166 calories)

Speedy stir-fry

Speedy stir-fry – serves 2 or 3

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

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To celebrate the Chinese New year why not cook yourself this vegan speedy stir-fry.

This recipe makes a really quick and tasty light lunch or a more substantial supper dish.  The peanuts and sesame seeds add protein and some useful minerals like iron and magnesium and all the veggies are bursting with vitamins, fibre and antioxidants.  The wholegrain rice also adds some useful protein and fibre.

 

 

 

IMG_36311 packet microwavable wholegrain rice

½ (100g) large onion – sliced

2 (130g) carrots – cut into matchsticks

1 (130g) red pepper – sliced

80g spring greens or spinach or kale- shredded

20g fresh ginger – thin strips

¼ – ½ tsp dried chilli flakes

30g unsalted peanuts or cashews

1 spring onion – sliced

½ tsp soy sauce

1 tsp *toasted sesame seeds

 

 

Heat a wok (or non stick frying pan) 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 add 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 and chili flakes. Cook for 5-8 minutes until the veg soften slightly

 

In the meantime microwave the rice according to the instructions on the packet (usually 2 minutes).  This step can be missed out, just tip the rice straight into the wok and cook for an extra 2 minutes with a splash of hot water

 

IMG_3639Add the steaming rice to the wok and mix in. Add the peanuts, soy sauce and spring onion and again stir to mix

 

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Divide into 2 bowls for a generous evening meal serving (358 calories) or into 3 bowls for a lighter lunch or 5:2 fast diet meal (238 calories). And sprinkle over the toasted sesame seeds

 

Now you know how simple it is what are you waiting for?! 

* To toast sesame seeds. Heat a nonstick frying pan – don’t add any oil. Add the sesame seeds and keep moving the pan to stop the seeds burning. They will start to colour and go golden brown after 2-3 minutes. Switch off the heat and allow to cool before tipping into a container with a lid. The toasted seeds will keep for 2-3 months

Asian Parsnip soup

Asian Parsnip soup – serves 6

This is a great way to use those wonderful sweet and seasonal parsnips. Not only are they full of slow releasing fibre to keep you nice and full but they are also jam packed with immune boosting vitamin C.

2 or 150g small onions

2 tsp olive oil

img_93881 tbls garam masala and ginger/garlic paste

1 tsp chili flakes

1 ½ ltr veggie stock, either made with 3 tsp bouillon powder or 1 stock cube and boiling water

6  or 600g parsnips

Handful of fresh coriander or parsley leaves

Soya/oat cream (optional)

1 tin of chickpeas (optional)

 

In a large saucepan add the oil and heat. Peel and chop the onions and fry in the oil until soft but not coloured. Add the spices and paste* and cook until its smells really aromatic (about 5 minutes). Keep moving the onions and spices to stop them sticking or burning

* You can also use a clove of garlic and 1 tsp ground ginger or fresh ginger instead of the ginger/garlic paste

img_2094-768x1024Add the chopped parsnips (it’s not necessary to peel the parsnips, although you can if you want) and the stock. Stir, reduce the heat to a simmer and cover the pan with a lid. Cook for 15-20 minutes until the parsnips are soft.

 

Using a hand blender (or food processor, blender or nutribullet), blend until smooth. Taste and add salt and pepper as necessary.

This little 15 second video shows you how easy it is to blend the soup

Soup

 

The soup can now be served. However to make it more substantial and to increase the fibre and protein content add a tin of chickpeas (and their water). Finish with a swirl of non-dairy cream

Cheats mince pies

Cheats Mince pies

mince pieThis is a recipe I made a few years ago when some unexpected guests arrived one Christmas and I needed to make some mince pies pronto! And your guests will never guess the ‘cheat’

It also great for vegan quests.  I have pimped up shop bought mincemeat but you can just open a jar and get cracking

So the cheat is to use wholemeal bread instead of pastry.  Its so simple, quick and easy and you can make as many or as few as you need.  I also keep a few frozen slices of wholemeal bread in freezer bags for those surprise visitors.  And 15-20 minutes later they are settled with a homemade mince pie and a cuppa (or something stronger)

One slice will make 2 circles and 2 star tops i.e. 2 complete mince pies.

So what are you waiting for get rolling!

Makes 6 mince pies

3 slices of wholemeal bread

6 teaspoons (120g) shop bought or homemade mince meat

2 tsps of your favourite tipple (brandy, rum, sherry etc) – Optional

1 cooking or eating apple washed, cored but not peeled

1 tsp cinnamon or mixed spice

2 tsps oil

large pinch of sugar

extra cinnamon, mixed spice or nutmeg for dusting

pastry cutter1 pastry cutter 3″ or 78mm wide

1 star cutter

1 rolling pin

bun tin

 

Pre-heat the oven 220C/200C fan/gas 7.  Grease the bun tin using a small amount of oil and some kitchen roll

Using the rolling pin roll out and flatten each slice of bread.  Make it large enough so that you can cut out two circles and two stars*

 

Place the circles in the bun tins and press down so they line the tins.

Chop the apple in to small cubes or grate on a course grater

img_9116In a bowl add 120g of mincemeat, chopped/grated apple, cinnamon or mixed spice and alcohol (if using).  Mix together and spoon in to the bread cases

Using a pastry brush, brush the remaining oil carefully over the stars.  Place a star on top of the filled pies sprinkle with extra cinnamon and a few grains of sugar

img_9122Bake in the pre-heated oven for 15-12 minutes until the tops look nice and toasted.  Eat hot or cold, either by themselves or with some soya cream or custard

They should be stored in an airtight container and will keep for 4 days

*The left over bread can be used to make bread sauce, homemade stuffing, make a shop bought stuffing go further or frozen until you decide what you want to do with it!

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Merry Christmas! 

 

 

 

Chestnut, leek and cranberry terrine

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

Christmas chestnut, leek and cranberry terrine – serves 2

IMG_4635This is a delicious and very festive recipe for all the vegans, veggies and non veggies gathered around the Christmas table.  Once cooked it keeps in the fridge for up to three days and freezers really well.  It is also really adaptable in that if you don’t like leeks you could use parsnips or carrots, and if you don’t like cranberry sauce you could use mango chutney.

The quantities can also be doubled or tripled depending on the number of guests.

 

 

If you have a favourite vegetarian show stopper then why not share it with?

 

1 tbls of reduced sugar cranberry sauce,

80g leeks – washed and cut into batons to fit the width of the loaf tin

1 tsp vegetable oil,

½ (50-60g) onion chopped,

½ tsp chilli flakes, 1 garlic clove, Salt & pepper

10g sage leaves , 5g thyme– finely sliced,

60g of cooked chestnuts (vacuum packed),

30g each of mushrooms (sliced), fresh spinach (washed), chopped hazelnuts (or walnuts, peanuts or cashew nuts), wholemeal bread,

Large pinch of mace or cinnamon

 

ingredients

 

  • Pre heat the oven 180C/160 fan oven/gas 4
  • Heat the oil in a medium pan and add the onions and mushrooms, cook on a low heat for 10-15 minutes.  If the pan dries and the veg starts to stick add a drop of hot water.  Stir in the chopped garlic, sage, chilli and salt & pepper cook for a further 2 minutes then tip into a bowl.
  • In the same pan add a small amount of boiling water and cook the leeks for 4 minutes until soft.  Drain well and line  (width ways) the bottom and sides of a greased and lined (greaseproof paper) dish.   A foil container, the type takeaway food comes in is a perfect size.  Pack the leeks in tightly to cover the bottom.  Any left over leeks can be chopped and added to the cooked onion mix.
  • Put the spinach in a microwavable bowl (no need to add any water) and heat on high for 30 seconds just to wilt the leaves. Or place in a colander over the cooking leeks
  • Chop the chestnuts and hazelnuts.  This can be done by hand or in a food processor or nutribullet. whiz up the bread in the processor/bullet too.  Add them all to the bowl of cooked onion; add the mac/cinnamon and some of the leek water to bind it all.  Mix with a large spoon.
  • Place ½ of the chestnut mixture on top of the cooked leeks in the loaf tin; press down well with the back of the spoon.  Add a layer of wilted spinach.  Then spread the cranberry sauce on top of the mix. Repeat with the remaining chestnut mixture, pressing down with the back the spoon.
  • Cover with foil and bake for 1 hour.  Remove the foil and loosen the sides with a spatula before turning out onto a plate.  Any left overs can be wrapped and frozen

 

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Now how tasty does that look!

 

 

*NB the terrine can be made, covered and chilled the day before