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

lasagne8

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

lasagne6

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?

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)

Spinach and butter bean gnocchi

Spinach and butter bean gnocchi

Serves 3, 340 calories per serving

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

IMG_3874This is a great vegan dish to celebrate veganuary.  It’s also a great way to use up some leftover tinned spinach from making your favourite curry (but fresh or frozen is equally as good).  It is also really adaptable; so you can use your favourite beans like cannellini, borlotti, chick peas etc.  If you like it a bit spicier then add more chilli, pepper and paprika

The beans add some really good quality low fat protein, the spinach is a great source of fibre and vitamins – especially A,E and K,  which makes it great for bone health

1 (75g) onion

½ fresh chilli

IMG_3868200g chopped spinach (fresh, frozen or tinned)

1 garlic clove

1 tsp olive oil

1 tin (400g) chopped tomatoes

1 tin butter beans

50g pitted olives

1 tsp capers (optional)

½ tsp smoked paprika

Salt and pepper

1 packet dried gnocchi

Splash of lemon juice

Handful of chopped mint

 

 

Fry the chopped onion gently in a pan with the olive oil for 5 minutes until it softens. Add the chilli and chopped garlic and cook for a few more minutes

IMG_3871Add the drained tinned spinach (or the frozen or washed fresh spinach), tinned tomatoes and drained and rinsed butter beans and stir thoroughly. Cook on a medium heat until it all starts to bubble, reduce to a simmer and add in the chopped olives (I prefer the green ones), capers (if you are using them) and the paprika.

 

IMG_3869Have a taste and add a pinch of salt and plenty of pepper. Cook for 10 minutes, stirring regularly

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In the meantime put a pan of water on to boil as soon at it starts bubbling tip in the gnocchi. It is ready when each one pops up to the surface. Scoop out with a slotted spoon and tip into the spinach sauce and stir to mix

 

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Add a splash of lemon juice and a handful of chopped mint and serve in 3 warmed bowls

Celeriac and leek soup

celeriac-4Celeriac and leek soup with hazelnuts and crispy sage – serves 2

This warming soup is an ideal starter if you have a vegan or vegetarian guest coming for Christmas.  It can be made in advance and frozen.  Crisp the sage leaves and add the hazelnuts on the day though

In fact it is so tasty all your meat eating guests will want a bowl, but don’t worry the recipe can easily be double or tripled

vegan-xmas-poster-jpegMy vegan Christmas cookery class guests will be making it (along with chestnut and cranberry terrine and chocolate pots) on Saturday 10th December. I have a couple of places left if you’d like to join me

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

Celeriac and leek soup with hazelnuts and crispy sage – serves 2

15g hazelnuts,2 tsp olive oil

100g leek

1 garlic clove

500ml veg stock

250g celeriac, peeled and chopped

200g floury potato (russet, Desiree, King Edward and Maris Piper.) chopped only

12 small sage leaves, salt & pepper to taste

Drizzle lemon juice and extra virgin olive oil

 

  • hazelnutsAdd the hazelnuts to a hot dry frying pan. Cook for 3-4 minutes until toasted, keep shaking the pan.
  • Wrap the toasted nuts in a paper towel and rub to remove the brown skin. Cool then roughly chop
  • Heat 1 tsp oil in the pan cook the thinly sliced leek on a medium heat for 5-6 mins. Add the chopped garlic and cook for another minute. Add the celeriac, potatoes and stock

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  • Reduce the heat to a simmer and cook for 20-22 mins until the veg is soft. Using a stick blender blend until smooth and creamy. Taste and adjust seasoning

 

 

  • celeriac-6Heat 1 tsp oil in a pan and fry the sage leaves, stirring for 1 -2 mins until crispy. Drain on paper. Serve the soup topped with the toasted nuts and sage leaves. Finish with a drizzle of lemon juice and olive oil (or you could add a splash of soya cream)

Pinky beetroot hummus

Pinky beetroot hummus

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

IMG_4336A recipe in the Royal Marsden cancer cookbook has inspired this beetroot hummus. I thought it quite appropriate for breast cancer awareness month this October

 

 

Makes enough for half a dozen people, although it keeps for 3-5 days in the fridge

 

400g tin of drained chickpeas

1 clove of garlic

img_83281 ½ tablespoons lemon juice

1 tbls tahini

½ tsp smoked paprika

2 cooked beetroots (I use the ones in the vacuum packs)

pinch of salt and pepper

1 tsp horseradish (optional)

torn mint leaves and a sprinkling of sesame seeds to serve

 

img_8329Put all the ingredients, except the mint and sesame in a blender. I like to use my nutribullet but a food processor or hand stick blender is just as good.

Blend for 20 – 30 seconds or until you get your desired texture

Taste and add more lemon juice or pepper if necessary

 

hummusTip in to a bowl. To firm up the texture and to let the flavours develop cover and leave in the fridge for 20 minutes or longer.

But if you cant wait that long scatter over the torn mint leaves and sesame seeds, and serve with some Ryvitta or vegetable sticks

 

hummus

Sweet potato falafels

Sweet potato falafels – serves 2

sweet-potat-falafelsThese are a great way to use protein rich chickpeas and vitamin packed sweet potatoes.  If you have some roasted butternut squash that can easily be used in place of the sweet potato. And feel free to play with the spicing by using curry powder, garam masala, turmeric or a small amount of cinnamon

My vegan cookery class guests will be making these little morsels all this week.

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

Makes 10 x 30 g bites

sp-falafels-ingredients250g raw sweet potato

½ tin (108g) drained chickpeas (keep the water)

or 25g dried chickpeas soaked overnight in water until they swell to 125g (discard the water)

35g chickpea (gram) flour

 

1 large garlic clove

½ tsp salt

1 tsp cumin

1 tsp ground coriander

½ tsp chilli flakes and smoked paprika

5g fresh coriander or parsley, chopped finely

toasted sesame seeds, to coat (optional)

 

Sesame sauce

1 tbsp tahini

2 tsp lemon juice

½ small garlic clove, crushed

½ tsp maple/golden syrup

salt & pepper to taste

chickpea water

 

 

mashed-falafelsPut the potato(es) into a 200° C / gas mark 6 oven and roast it until soft, it takes about 1 hour (depending on size). Or microwave for 4-5 minutes on full. Let it cool, peel it and mash the flesh with a fork. You can fry or bake the skins until crispy and serve with the falafels

Finely grind the chickpeas and garlic in a food processor.

In a large bowl, combine mashed potato, ground chickpeas and garlic, chickpea flour, herbs and spices. Mix it well and place in the fridge for an hour or two (or freezer for ½ an hour) to firm up.

patie-shapesUsing your hands, form small patties (about 30g) out of the mixture. Once shaped, press them lightly into some sesame seeds spread on a small plate. If the mixture is still too soft add a bit more chickpea flour.

Brush a small amount of olive oil onto a baking tray and place falafels on it, making sure they do not touch. Bake falafel-in-the-ovenfor 20- 25 minutes, keep an eye on them after 15 mins and flip them over if they look too brown. They are done when they are crispy and golden.

Sesame sauce

In a bowl, mix tahini with lemon juice and a splash of chickpea water.

Add maple/golden syrup, garlic and a bit more water to then it down so you can drizzle it. Taste and if necessary season with salt and pepper.

sw-falafels2

 

When you try this recipe, why not post your photos here?!

 

 

 

recipe inspired by LazyCat kitchen

Banana oaty bars

Banana oaty bars

IMG_2751

I first posted this recipe early last year but recently a reader, Jocelyn  asked if I’d re-post.  She said

It’s a great recipe and my daughter and I use it a lot. We haven’t made them for a while and can never remember the amounts of the ingredients. It would be great to get the recipe back!

So this is for you Jocelyn and all those  who like a healthy treat.

Enjoy!

 

These make an ideal afternoon treat, when the 3pm energy slump hits and you can feel your blood sugar levels dropping, as well as your resolve not to eat that chocolate bar!

They are also a great post gym energy boost

They are low GI I and low cholesterol due to the oats, that will release their energy slowly.  As well as fibre and potassium rich bananas, great for lowering blood pressure.  The carrots are also a good source of vitamin A and have been shown to have a positive effect on eye and heart health

 

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

Makes 12 generous bars, 63 calories per square

 

3 x (330 g) ripe mashed bananas

IMG_2739I apple,diced or grated

2 cups (200g) of oats

¼ cup (100ml) coconut/soya milk

½ cup (70g) grated carrots

1 tsp chia seeds

1 tsp vanilla extract

1 tsp cinnamon and nutmeg (mixed)

 

  • Mix all the ingredients together tip in to a greased tin or baking dish
  • Bake at 175oC, 350oF or Gas mark 4 for 20- 25 minutes
  • Allow to cool slightly before slicing into 12 generous squares
  • Keep in an airtight container in the fridge for up to 4 days