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

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* 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

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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

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

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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

 

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Quick Cauliflower and chickpea biryani

Quick Cauliflower and chickpea biryani

A biryani that is perfect for meat free Monday

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

IMG_4476This is a very quick and easy vegan cauliflower  biryani recipe. It uses some store cupboard standbys, like microwaveable rice and some chutneys

By adding chickpeas you are seriously upping the protein and fibre content. The cauliflower adds more fibre and plenty of immune supporting antioxidants

Adjust the level of spice to suit your taste buds

 

Serves 2, 480 calories per portion

 

500g Cauliflower, cut in to florets, include the stalks for extra fibre

1 large onion (150g) – chopped

2 tsp oil

IMG_44741 x 400g tin of chickpeas –

1 garlic clove  and 1 nub of fresh ginger – sliced

or 1 tsp garlic and ginger paste

2 -3 heaped tsp curry powder

1 tsp each of turmeric, cumin, coriander and chilli flakes

splash of lemon juice

handful parsley and/or mint leaves – chopped

1 packet express wholegrain rice

 

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The calories have been calculated using the Nutracheck App

 

IMG_4472Start by heating the oil on a medium flame in a large frying pan and add the chopped onions and cauliflower. Cook until the onions start to colour. If it starts to stick and burn, resist adding more oil and add a splash of hot water instead.

Add the garlic and ginger (or the paste) and stir. After about two minutes add all the spices and using a metal spoon (the turmeric will stain a wooden one) coat theIMG_4473 vegetables. Cook until the spices start to smell fragrant. Add the chickpeas and their juice. Turn the heat down and cook until the cauliflower is soft – about 10-15 minutes. You may need to add more water

 

When your veg is nearly cooked, open the rice and add to the pan, mixing in thoroughly and cook for 2 minutes. Taste and add salt and pepper if needed. Add more water if its sticking to the base of the pan. Finish with a splash of lemon juice and the fresh herbs

 

IMG_4475Divide between two warmed bowls. And add a spoonful of mango chutney and lime pickle, for even more heat!

 

You can of course make this even quicker by using cooked left over veggies. The cooking time will reduce by 10 minutes. You can also add some lovely protein and omega 3 packed cashew nuts