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!

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

 

 

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

Valentines raw food menu

Valentines raw food menu for two

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

IMG_9884Why not try something different this Valentine’s day and enjoy a light and energy giving ‘raw’ vegan meal.  Many of the water soluble vitamins are preserved and the dishes are bursting with fibre

I have devised a  light two course menu of courgette noodles (courgetti), with tomatoes and cannellini beans and for ‘afters’ peanut butter truffles.  The courgette is made using a ‘spiralizer’, although you can now buy them already prepared in many supermarkets. Eating courgettes this way means you can enjoy the romance and joy of pasta twirling without the carbohydrate overload.  The tomatoes add some great antioxidants and the beans are a good low fat protein source, and both are a great source of fibre.

The dessert is only slightly naughty; the peanuts provide protein and fibre, the rice is gluten free, the chia seeds are bursting with omega 3 fats and the sesame seeds are a valuable source of calcium.  Finally, the dark chocolate contains some nice mood enhancing endorphins.  Making it an ideal choice for Valentines day

 

Courgette noodles with tomatoes and cannellini beans

 

  • IMG_13812 large courgettes, spiralized (or ribboned with a vegetable peeler)
  • 150g cherry tomatoes, halved
  • 1 Tbsp avocado oil or virgin olive oil
  • Juice and zest of ½ a lemon
  • ½ tsp dried chilli flakes or ½ chilli de-seed and finely sliced
  • sea salt and cracked black pepper to taste
  • 1 tin of drained and rinsed cannellini beans
  • Sprinkling of toasted sesame seeds
  • 4-5 fresh mint leaves chopped

 

IIMG_2437n a large bowl mix all of the ingredients together – except the sesame seeds and fresh mint. Taste and add some salt and pepper if needed or a bit more chilli

 

Leave at room temperature for 20 minutes for the flavours to marry together. Scatter over the images-10sesame seeds and mint. Serve in a large clean bowl to share – visualise the spaghetti eating scene in the Lady and the tramp!

 

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For dessert some little bite sized chocolate lovelies!

Peanut butter truffles

 

IMG_1816100g wholenut crunchy peanut butter

10g wholegrain puffed rice – toasted, cooled and lightly crushed

few drops of Vanilla extract

1 ½ tsp Agave, Golden syrup or Maple syrup

½ tsp Chia seeds

½ tsp Sesame seeds

40g Dark chocolate

½ tsp Coconut oil

few grains of rock salt

 

Mix the first six ingredients together. Blend well

Line a tray with Clingfilm and shape the mixture in to small balls. Keep wetting your hands with cold water to stop the mixture from sticking to youIMG_1820

Leave the balls to firm up in for fridge for at least 30 minutes

Melt the chocolate and coconut oil in a pan over a bowl of hot water or microwave on high for 1 minute

 

peanut butter truffles

 

Remove the peanut balls from the fridge and dip each one in the chocolate. Place on the cling filmed tray to set. Crush a few grains of rock salt over the coated peanut balls.  Leave for a few hours for the chocolate to harden.  Then pop one in your beloved’s mouth and enjoy!

1 egg frittata

1 egg frittata – 151 calories (197 calories with salad), serves 1

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

Eggs are a great source of complete protein and a power house of vitamins and minerals, so make sure you pack plenty in to your diet.  There is no recommended limit on how many eggs people should eat, so go on enjoy an egg to two!

Don’t forget to store them properly – in the fridge

egg1 large free range egg, splash of milk, salt and pepper, 40g courgette, ¼ garlic clove, ¼ (40g) onion, ½ tsp oil, pinch of dried chilli flakes

Add the oil to a small frying pan suitable for a single omelette.  When hot add the chopped courgette and onion.  Cook for 5 minutes on a medium heat.  Add the garlic and cook for another two minutes.  Break the egg in to a bowl add a splash of milk and lightly whisk with a fork.  Season with pepper and chilli and tip into the pan.

 

 

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Stir with a spatula, when the egg starts to set stop stirring but tilt the pan to move the uncooked egg into any cracks and breaks so it all sets.  Season with salt.

Tip onto a warmed plate and serve with a large salad of mixed leaves, cucumber and tomato (180g, 46 calories)

 If you have a favourite egg recipe why not share it

Non-fast day additions

Double the recipe – 302 calories in total

Add a 30g grated cheese (125 calories) or feta (90 calories)

The 80/20 rule of healthy eating

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

imagesVery few things in life are perfect and the same can be true of your diet.  Its hard to not look at the delicious cakes at the coffee shop and then ask only for a black coffee, when you really want that lovely cake as well.  This is where the 80/20 rule comes in.  We never do 100% of things 100% perfectly , so why do we expect to eat perfectly all of the time.  It places an unrealistic expectation on us. If you want to lose weight and keep it off then give then 80/20 rule a go.

It’s the perfect way to eat

For 80% of the time eat a healthy balanced diet and 20% of the time have some well deserved treats.  It’s that simple!

How it works

Over a week you will probably eat 3 meals and 2 snacks every day, that’s 35 different times every week you have to make food choices.

So 80% of the time (or 28 times during the week) make good healthy choices; for instance:

  • Eat lots of fruit and veg in a rainbow of coloursfruit-and-veg-225x300
  • Drink 8 glasses of water
  • Eat good quality protein like quinoa, eggs, Quorn, tofu, oily fish (salmon and mackerel) and chicken
  • Eat more wholemeal grains like wholemeal pasta, bread and rice
  • Incorporate more beans and lentils into your cooking – for low fat and high protein nutrition
  • Eat nutrient rich fats like olive oil, avocados, coconut oil
  • have plenty of calcium rich diary
  • Cut down on alcohol 

  • Snack on nuts and dried fruit
  • Reduce your portion size

dark chocolateAbout 20% of the time (or 7 times during the week) relax a bit and have a few treats.  That’s the time to really enjoy a glass of wine, a packet of crisps, a biscuit or two, a square of dark chocolate, a latte or a piece of cake.  But eat that treat Mindfully, which means really savour and appreciate that treat and most of all ENJOY it and don’t feel GUILTY.

A healthy balanced diet can accommodate treats but like many things (and I’ve talked about this before) it’s all about moderation!

This handout may help you to apply moderation with your diet

The 80-20 rule

Try to follow these guidelines at least 80 % of the time for                                           a healthy lifestyle change.