Guys -
Have you tasted Kamut Flour?
It is lovely, nutty and wholewheat.
I have been adding it as 1/3 of the flour in my breadmaking machine with the rest being 100% wholewheat flour.
It makes a really nutty, dense delicious loaf.
I made a cake with it yesterday - yummy. Recipe follows.
Sunday, 5 September 2010
Creamy Avocado Dip without cream!
Guacamole is one of my favourite dips and this is a healthier and creamier version.
Ingredients:
2 large ripe avocados (quarter and peel)
1 14 ox can of cannellini beans, drained
Juice of 3 limes
Juice of 2 Lemons
Splash of hot sauce (depends on how spicy you like it)
2 tsps of lazy garlic or 4 large cloves crushed
1 tsp of salt (or squirt of braggs aminos)
Black pepper.
(I add a lot more lime, salt and hot sauce as i like it spicy - but taste it as you go, you can always add more but its hard to take it away).
Put all ingredients into a high powered blender and blend until smooth & creamy. You can add my lime juice if too thick.
Chill & serve with veggies or oat cakes etc.,
Ingredients:
2 large ripe avocados (quarter and peel)
1 14 ox can of cannellini beans, drained
Juice of 3 limes
Juice of 2 Lemons
Splash of hot sauce (depends on how spicy you like it)
2 tsps of lazy garlic or 4 large cloves crushed
1 tsp of salt (or squirt of braggs aminos)
Black pepper.
(I add a lot more lime, salt and hot sauce as i like it spicy - but taste it as you go, you can always add more but its hard to take it away).
Put all ingredients into a high powered blender and blend until smooth & creamy. You can add my lime juice if too thick.
Chill & serve with veggies or oat cakes etc.,
Sunday, 29 August 2010
Roasted veggies with a cauliflower cheese soufflé topping. (non diary)
Place the roasted veggies in a dish. (see previous post).
Ingredients:
Roasted veggies
1 whole cauliflower (trimmed).
1 Tbl spoon of vegan Parmesan cheese (or real)
1 Tbl spoon of gram flour
2 Tsp of Dijon mustard
1/2 pint of unsweetened soy milk
4 eggs
1 Tbl spoon of oatmeal (optional).
Method:
Place the veggies in the bottom of a good sized dish and place in the oven to heat through. (oven about 180c).
Steam cauliflower till soft (well cooked/overcooked)
In a blender blend up cauliflower with soy milk, mustard, seasoning and gram flour.
Add the eggs and blend thoroughly. The consistency should be like thick double cream.
Pour over the veggies.
Sprinkle with the vegan (or regular cheese).
Bake for 30-40 mins until browner in top and fluffy.
Serve, but watch it the top is very hot.
Serve alone or with a plain salad.
This topping can be used in top of aubergines or other veggies.
Add eggs and oatmeal and blend again.
Steam a whole cauliflower
Ingredients:
Roasted veggies
1 whole cauliflower (trimmed).
1 Tbl spoon of vegan Parmesan cheese (or real)
1 Tbl spoon of gram flour
2 Tsp of Dijon mustard
1/2 pint of unsweetened soy milk
4 eggs
1 Tbl spoon of oatmeal (optional).
Method:
Place the veggies in the bottom of a good sized dish and place in the oven to heat through. (oven about 180c).
Steam cauliflower till soft (well cooked/overcooked)
In a blender blend up cauliflower with soy milk, mustard, seasoning and gram flour.
Add the eggs and blend thoroughly. The consistency should be like thick double cream.
Pour over the veggies.
Sprinkle with the vegan (or regular cheese).
Bake for 30-40 mins until browner in top and fluffy.
Serve, but watch it the top is very hot.
Serve alone or with a plain salad.
This topping can be used in top of aubergines or other veggies.
Add eggs and oatmeal and blend again.
Steam a whole cauliflower
Spiced and sage roasted butternut and red onions
I love the sweetness of roasted butternut squash and red onions and it's a great combination which can then be used in so many dishes from salads to risottoes etc.,
Peel 2 butternut squash, deseed and chop into large dice. (you can roast with the skin on, but I prefer without).
Take 6-8 small red onions. Quarter and peel off papery skins.
Finely chops some fresh sage if you have it, spinkle veg with salt and pepper, and some hot sauce (optional).
In a baking tray heat a tablespoon approx of coconut oil (or any oil, but coconut is my favourite). (Set oven to very hot say 230c).
Once oil is hot toss veggies in the oil and mix thoroughly.
Cook for 30 mins. Turn over and then cook for 15 to 20 mins longer until soft and caramelised.
See next recipe for an idea of what to do with them for a yummy suppers dish.
Peel 2 butternut squash, deseed and chop into large dice. (you can roast with the skin on, but I prefer without).
Take 6-8 small red onions. Quarter and peel off papery skins.
Finely chops some fresh sage if you have it, spinkle veg with salt and pepper, and some hot sauce (optional).
In a baking tray heat a tablespoon approx of coconut oil (or any oil, but coconut is my favourite). (Set oven to very hot say 230c).
Once oil is hot toss veggies in the oil and mix thoroughly.
Cook for 30 mins. Turn over and then cook for 15 to 20 mins longer until soft and caramelised.
See next recipe for an idea of what to do with them for a yummy suppers dish.
Saturday, 28 August 2010
Sizzling Strawberries
Yes that is the title.
Ingredients:
Strawberries (washed, hulled, cut up and placed in serving bowls sprinkle with lemon juice and sugar or sugar substitute, such as Xylitol).
Porridge Oats (1 TBL spoon per person)
2 Tsp of coconut oil per person
1 Dsp Sugar or Xylitol per person)
Method -
Heat a dry frying pan over a high heat.
Place oats in the pan and toast until golden brown.
As they brown, add the coconut oil (turn heat down as they may burn).
Add the sugar and allow to dissolve. Cook until the oats are covered in the hot syrup and are golden and glazed.
Pour/sprinkle the "hot granola" over the strawberries and they will sizzle!
Beware - The Oats are hot (well they would be, they've just come out of a frying pan). Obligatory UK Health & Safety Warning. (Laugh out loud).
Enjoy.
Ingredients:
Strawberries (washed, hulled, cut up and placed in serving bowls sprinkle with lemon juice and sugar or sugar substitute, such as Xylitol).
Porridge Oats (1 TBL spoon per person)
2 Tsp of coconut oil per person
1 Dsp Sugar or Xylitol per person)
Method -
Heat a dry frying pan over a high heat.
Place oats in the pan and toast until golden brown.
As they brown, add the coconut oil (turn heat down as they may burn).
Add the sugar and allow to dissolve. Cook until the oats are covered in the hot syrup and are golden and glazed.
Pour/sprinkle the "hot granola" over the strawberries and they will sizzle!
Beware - The Oats are hot (well they would be, they've just come out of a frying pan). Obligatory UK Health & Safety Warning. (Laugh out loud).
Enjoy.
Quinoa Tabbouleh - a new take on an old Middle Eastern Friend
I have spent a lot of time in the Middle East and i love the food. One of my favourites is Tabbouleh which is traditionally made with Bulgar Wheat.
My version is certainly not traditional but to heck with that, it's my version so there.
Ingredients:
4 cups of dry quinoa (cook and drain)
3 packs of flat leaf parsley (you can use curly but i prefer flat - just a personal choice)
4 Lemons (I use the zest then the flesh, but you could just juice them
1 Tbl spoon of lazy garlic or 4 cloves chopped.
Finely chopped red onions.
4-6 Finely chopped fresh tomatoes.
A glug of olive oil (optional - as i use lazy garlic i do not add more oil)
Method:
Put the cooled strained Quinoa in a bowl
Blitz up 1 pack of parsley with the lemon juice & season with salt (or salt substitute) and lots of black pepper.
Add finely chopped red onion.
Chop remaining parsley finely.
Mix together.
Best chilled for a couple of hours before serving.
My version is certainly not traditional but to heck with that, it's my version so there.
Ingredients:
4 cups of dry quinoa (cook and drain)
3 packs of flat leaf parsley (you can use curly but i prefer flat - just a personal choice)
4 Lemons (I use the zest then the flesh, but you could just juice them
1 Tbl spoon of lazy garlic or 4 cloves chopped.
Finely chopped red onions.
4-6 Finely chopped fresh tomatoes.
A glug of olive oil (optional - as i use lazy garlic i do not add more oil)
Method:
Put the cooled strained Quinoa in a bowl
Blitz up 1 pack of parsley with the lemon juice & season with salt (or salt substitute) and lots of black pepper.
Add finely chopped red onion.
Chop remaining parsley finely.
Mix together.
Best chilled for a couple of hours before serving.
The "full till lunch, whenever that may be, breakfast smoothie"
Been busy, so have not blogged for a while. What i noticed was that i was doing the same thing each day for breakfast as i was in a hurry. The good thing is that the breakfast that i was making was keeping me full up until lunch, even if lunch was at 3 or 4pm and breakfast at 7am.
Conventional smoothies are often high in sugar and dairy. Not good. So here is my version.
2 Cups of soy milk (i prefer the Alpro Vanilla one, personally).
1 banana (i use the speckled ones as Richard eschews those in favour of the less ripe ones).
8-10 strawberries (or equivalent amount of other soft fruits, apricots, raspberries, etc.,)
2 Tbl spoons of soy yogurt (optional)
2-3 Tbl spoons of rolled oats (or oatmeal)
1 Tbl spoon of protein powder (i use the soy one - but optional)
2 handfuls of ice cubes (you could use frozen fruits too instead, or crushed ice if you do not have powerful blender like the vita mix).
Method -
Chuck it all in a blender and whizz until smooth and serve.
You'll be full all day, i promise.
Conventional smoothies are often high in sugar and dairy. Not good. So here is my version.
2 Cups of soy milk (i prefer the Alpro Vanilla one, personally).
1 banana (i use the speckled ones as Richard eschews those in favour of the less ripe ones).
8-10 strawberries (or equivalent amount of other soft fruits, apricots, raspberries, etc.,)
2 Tbl spoons of soy yogurt (optional)
2-3 Tbl spoons of rolled oats (or oatmeal)
1 Tbl spoon of protein powder (i use the soy one - but optional)
2 handfuls of ice cubes (you could use frozen fruits too instead, or crushed ice if you do not have powerful blender like the vita mix).
Method -
Chuck it all in a blender and whizz until smooth and serve.
You'll be full all day, i promise.
Sunday, 8 August 2010
More places for healthy food in London - Tossed & Food Secret
A quick entry to suggest that you try out Tossed - A brilliant place for healthy food in London. Their branch near my office on St. Martins' Lane is tucked away. Seek it out and brave the lunchtime queues for excellent bespoke salads.
www.tosseduk.com
Another good place for healthy food is Food Secret. http://foodsecret.com/
Food Secret is more trendy being close to Carnaby Street, but it is good if a little disorganised. I'm sure that it will bed down in time as it is still quite new.
www.tosseduk.com
Another good place for healthy food is Food Secret. http://foodsecret.com/
Food Secret is more trendy being close to Carnaby Street, but it is good if a little disorganised. I'm sure that it will bed down in time as it is still quite new.
Sweet chilli Cauliflower Salad
Cauliflower is so good for you. I love it cooked but also like it raw. Love that crunchy bite. Wanted to have something spicy, so came up with this salad....
Ingredients:
1 small fresh cauliflower
1/4-1/2 of white cabbage
1 Small red onion
Bamboo Shoots (i used the ones in brine in jars)
Some Chilli Sauce (to taste) 1/2 tsp of Liquid Fire
1 Tbl spoon of Agarve Syrup or Sugar Syrup
1 Tbl spoon of white wine vinegar
Method:
Remove leaves from cauliflower and most of the stalk. Chop finely.
Finely chop the onion and add to the cauliflower.
Add bamboo shoots.
Shred cabbage finely and mix with onion and cauliflower.
Mix dressing ingredients and taste for fireyness (is there such a word?)
Throw dressing in a toss. Chill and serve later, or serve now.
Variations:
add some toasted sesame seeds or toasted cashew nuts for extra protein.
Ingredients:
1 small fresh cauliflower
1/4-1/2 of white cabbage
1 Small red onion
Bamboo Shoots (i used the ones in brine in jars)
Some Chilli Sauce (to taste) 1/2 tsp of Liquid Fire
1 Tbl spoon of Agarve Syrup or Sugar Syrup
1 Tbl spoon of white wine vinegar
Method:
Remove leaves from cauliflower and most of the stalk. Chop finely.
Finely chop the onion and add to the cauliflower.
Add bamboo shoots.
Shred cabbage finely and mix with onion and cauliflower.
Mix dressing ingredients and taste for fireyness (is there such a word?)
Throw dressing in a toss. Chill and serve later, or serve now.
Variations:
add some toasted sesame seeds or toasted cashew nuts for extra protein.
Saturday, 31 July 2010
Another 5 Minute I'm famished Soup Variation - Creamy Mushroom and Tarragon
Needed something quick & healthy. Richard was clamouring for Fish & Chips and knowing me, we'd have been down the road in 5 mins ordering large cod and large chips each. OK, that's fine now and again, but i really do not want to do that on a regular basis.
So i had to find something that would excite him. He loves Mushrooms and cream, so could i concoct something that would be quick & yummy?
Of course, i could....
Ingredients:
Pack of white mushrooms
1 onion peeled and quartered
3-4 cups of water (straight from kettle saves time)
1/2 pack of spinach
Tin of chickpeas
Salt or Braggs Aminos
Black pepper
bunch of tarragon (or 1/2 teaspoon of dried)
1 tablespoon of stock powder
1 Pack of tofu (drained)
2-3 stalks of chopped celery.
Method
In a saucepan with a lid, place a pack of white mushrooms, (brush off earth) and all other ingredients except for Tofu. Put lid on and boil rapidly for 5 mins or less until the veggies (onion especially) are soft.
Place in a vita mix/blender or food processor with the tofu and blitz until creamy. Put back in pan. Add more boiling water to come to a soup-like consistency.
Serve.
It did the trick. Happy and full, fell asleep on the sofa. All without the waist-expanding excesses of Fish & Chips!
So i had to find something that would excite him. He loves Mushrooms and cream, so could i concoct something that would be quick & yummy?
Of course, i could....
Ingredients:
Pack of white mushrooms
1 onion peeled and quartered
3-4 cups of water (straight from kettle saves time)
1/2 pack of spinach
Tin of chickpeas
Salt or Braggs Aminos
Black pepper
bunch of tarragon (or 1/2 teaspoon of dried)
1 tablespoon of stock powder
1 Pack of tofu (drained)
2-3 stalks of chopped celery.
Method
In a saucepan with a lid, place a pack of white mushrooms, (brush off earth) and all other ingredients except for Tofu. Put lid on and boil rapidly for 5 mins or less until the veggies (onion especially) are soft.
Place in a vita mix/blender or food processor with the tofu and blitz until creamy. Put back in pan. Add more boiling water to come to a soup-like consistency.
Serve.
It did the trick. Happy and full, fell asleep on the sofa. All without the waist-expanding excesses of Fish & Chips!
Thursday, 22 July 2010
Homemade black pepper and seed Oatcakes
I always keep a supply of oatcakes in the house. Well i usually do. Today....the cupboard was bare and i had managed to not have any lunch. So i decided to make some.
I looked up various recipes but they either had wheat flour or horrid fats in them (lard is traditional).
So here is my version -
Please note all measurement (as usual) are estimated as i just guessed!
2 cups of large porridge oats (I hadn't got any oatmeal)
2 tablespoons (or 2 very heaped dessert spoons) of coconut oil
1/2 cup of boiling water (approx.)
1 tsp (or more) of coarsely ground black pepper
2 Tablespoons of mixed seeds (optional)
1/2 tsp of Bicarbonate of Soda
I made the oatmeal in my vita mix (just pop oats in, and turn on for about 30-50 secs until they are milled to a fine or coarse oatmeal). You could use a processor or a mill or grinder to achieve the same effect, or buy oatmeal!
Put oatmeal in a bowl.
Put water in a pan and heat with the coconut oil, adding the black pepper (you could add dried herbs - good idea Baz, I'll try that next time).
Throw into the bowl, add seeds and bicarbonate of soda.
Mix thoroughly, add more boiling water if too stiff. It should come together as a workable dough.
Dust work surface with some of the oatmeal (should have told you to reserve some).
I did this in 2 batches, but work quickly as the mix gets harder to work as it gets cold.
Roll out to about 1/3rd of a centimetre (or to a thickness that allows you to cut them out with a pastry cutter and lift onto a baking sheet. (I used a Teflon liner as it stops anything sticking without adding extra fat).
If you do not have a rolling pin, use a milk bottle.
Once rolled out, cut out with a pastry cutter and place on baking sheet. The number you get depnds on the thickness and the pastry cutter. Mine varied in thickness and not all were 100% round, but heck they are homemade! Use all the mixture, reforming and re-rolling as you would with pastry.
Place into a oven (fan) at 190c for 30 mins. To ensure they crisp up, turn oven off and leave in the oven to cool a bit.
Cool on a wire rack. Store once cool in a tin. They should last a week or so, but i doubt that they will in this house, as they will get eaten pretty quickly.
Enjoy - just do not load with cheese and fat stuff!
These are a good quick instant snack, which is hard to find when following a nutritarian approach to eating. (This is NOT a DIET).
I looked up various recipes but they either had wheat flour or horrid fats in them (lard is traditional).
So here is my version -
Please note all measurement (as usual) are estimated as i just guessed!
2 cups of large porridge oats (I hadn't got any oatmeal)
2 tablespoons (or 2 very heaped dessert spoons) of coconut oil
1/2 cup of boiling water (approx.)
1 tsp (or more) of coarsely ground black pepper
2 Tablespoons of mixed seeds (optional)
1/2 tsp of Bicarbonate of Soda
I made the oatmeal in my vita mix (just pop oats in, and turn on for about 30-50 secs until they are milled to a fine or coarse oatmeal). You could use a processor or a mill or grinder to achieve the same effect, or buy oatmeal!
Put oatmeal in a bowl.
Put water in a pan and heat with the coconut oil, adding the black pepper (you could add dried herbs - good idea Baz, I'll try that next time).
Throw into the bowl, add seeds and bicarbonate of soda.
Mix thoroughly, add more boiling water if too stiff. It should come together as a workable dough.
Dust work surface with some of the oatmeal (should have told you to reserve some).
I did this in 2 batches, but work quickly as the mix gets harder to work as it gets cold.
Roll out to about 1/3rd of a centimetre (or to a thickness that allows you to cut them out with a pastry cutter and lift onto a baking sheet. (I used a Teflon liner as it stops anything sticking without adding extra fat).
If you do not have a rolling pin, use a milk bottle.
Once rolled out, cut out with a pastry cutter and place on baking sheet. The number you get depnds on the thickness and the pastry cutter. Mine varied in thickness and not all were 100% round, but heck they are homemade! Use all the mixture, reforming and re-rolling as you would with pastry.
Place into a oven (fan) at 190c for 30 mins. To ensure they crisp up, turn oven off and leave in the oven to cool a bit.
Cool on a wire rack. Store once cool in a tin. They should last a week or so, but i doubt that they will in this house, as they will get eaten pretty quickly.
Enjoy - just do not load with cheese and fat stuff!
These are a good quick instant snack, which is hard to find when following a nutritarian approach to eating. (This is NOT a DIET).
Summer salad dressing
I'd stuffed a couple of aubergines and needed a salad to go with them. I wanted a light summery dressing for some rocket, romaine, cucumber, avocado. I came up with this:
Lemon, mint and caper dressing.
Place in a blender:
1 whole peeled lemon
2 tsp capers (washed if in salt)
handful of mint leaves
2 cloves of chopped garlic
2 tablespoons of sunflower oil (not necessary if you use lazy garlic which is in oil).
2-3 tablespoons of water
Black pepper and braggs aminos or salt
Blend and pour over salad.
Would also be good over fish.
Would also be good over fish.
Dairy Free "Souffle"
I love souffles but they are usually very rich and full of fat, with a roux base and cream etc., so how to find a way to make a healthy one?
This one is a spinach and basil version, but to be honest you could pretty much use any herbs.
Ingredients:
2-3 tablespoons of water
1 large onion
1tsp of veg stock
1 bag of spinach
1 Tin of drained chickpeas
1 large pack of tofu
3-4 eggs
Vegan breadcrumbs
1 pack of basil leaves
1 tsp Coconut oil (or veg oil)
Some vegan (or regular) Parmesan cheese (about 1 tablespoon)
2 large garlic cloves (peeled)
Seasoning - Pepper and Brags Aminos (or salt)
Method -
In a pan put 2-3 tablespoons of water and some veg stock powder (Bouillon Powder). Add the chopped onion & peeled garlic. Put lid on and cook for 2-3 mins until onion is soft.
Add the bag of spinach, turn off the heat return the lid and let it wilt for 2-3 mins.
Transfer from the pan to a vita mix or a food processor, add the drained chickpeas, the drained tofu, some pepper, the basil and three whole eggs. (Add a fourth if mixture is stiff). Whizz till blended into a green sludge.
Oil 8 (or so) ramekins and dust with a mix of the vegan breadcrumbs and Parmesan. Fill 3/4 full with the souffle mix and dust the tops with a shake of Parmesan.
Cooking -
Place on a baking tray and cook for about 20-30 mins pour 2-3 cms of boiling water into the tray.
Bake at 180c until risen.
They will not rise up like traditional souffles but will be light and airy. You can eat from the dish or you can turn out carefully. These re-heat either in or out of the dishes. We took them on a pic-nic as they are nice cold too.
Enjoy with a salad.
This one is a spinach and basil version, but to be honest you could pretty much use any herbs.
Ingredients:
2-3 tablespoons of water
1 large onion
1tsp of veg stock
1 bag of spinach
1 Tin of drained chickpeas
1 large pack of tofu
3-4 eggs
Vegan breadcrumbs
1 pack of basil leaves
1 tsp Coconut oil (or veg oil)
Some vegan (or regular) Parmesan cheese (about 1 tablespoon)
2 large garlic cloves (peeled)
Seasoning - Pepper and Brags Aminos (or salt)
Method -
In a pan put 2-3 tablespoons of water and some veg stock powder (Bouillon Powder). Add the chopped onion & peeled garlic. Put lid on and cook for 2-3 mins until onion is soft.
Add the bag of spinach, turn off the heat return the lid and let it wilt for 2-3 mins.
Transfer from the pan to a vita mix or a food processor, add the drained chickpeas, the drained tofu, some pepper, the basil and three whole eggs. (Add a fourth if mixture is stiff). Whizz till blended into a green sludge.
Oil 8 (or so) ramekins and dust with a mix of the vegan breadcrumbs and Parmesan. Fill 3/4 full with the souffle mix and dust the tops with a shake of Parmesan.
Cooking -
Place on a baking tray and cook for about 20-30 mins pour 2-3 cms of boiling water into the tray.
Bake at 180c until risen.
They will not rise up like traditional souffles but will be light and airy. You can eat from the dish or you can turn out carefully. These re-heat either in or out of the dishes. We took them on a pic-nic as they are nice cold too.
Enjoy with a salad.
Sunday, 4 July 2010
I'm famished 5 minute healthy soup
We have a busy and hectic lifestyle like lots of people. It's easy to use that as an excuse to eat junk, takeaways or something lurking in the depths of the deepfreeze that can be popped in the microwave.
I often arrive home and find nothing in the fridge so this "framework recipe" is a staple for me.
The vita mix blender makes it easy but you could use any blender or food processor.
Ingredients
To be honest, it's whatever you can cobble together.
You really need water, stock, onions a tin of beans and some imagination.
Typically this comprises of:
Onion
Carrot (peeled if looking sad or just washed and chopped)
Garlic - 1 clove
Any other sad veggies skulking in the fridge that Richard has ignored whilst I've been away.
1 dessert spoon of stock powder.
3-4 tablespoons of water
1 tin of lentils or beans rinsed and drained.
Salt or alternative
Any seasoning - herbs or tsp of mild curry powder
Coconut milk or creamed tomatoes - optional but ring the changes
Method
Healthy sauté the veggies in stock for 5 mins until soft in a pan with a tight fitting lid. Then add to blender with other ingredients.
Blitz.
Adjust seasoning add water or more stock if too thick.
Serve!
Oh the other day I found an old jar of mango pickle that I think had been in the fridge since the first world war. I used lentils, some creamed tomatoes, a teaspoon of curry powdervand the remains of the mango pickle. Delish.
I often arrive home and find nothing in the fridge so this "framework recipe" is a staple for me.
The vita mix blender makes it easy but you could use any blender or food processor.
Ingredients
To be honest, it's whatever you can cobble together.
You really need water, stock, onions a tin of beans and some imagination.
Typically this comprises of:
Onion
Carrot (peeled if looking sad or just washed and chopped)
Garlic - 1 clove
Any other sad veggies skulking in the fridge that Richard has ignored whilst I've been away.
1 dessert spoon of stock powder.
3-4 tablespoons of water
1 tin of lentils or beans rinsed and drained.
Salt or alternative
Any seasoning - herbs or tsp of mild curry powder
Coconut milk or creamed tomatoes - optional but ring the changes
Method
Healthy sauté the veggies in stock for 5 mins until soft in a pan with a tight fitting lid. Then add to blender with other ingredients.
Blitz.
Adjust seasoning add water or more stock if too thick.
Serve!
Oh the other day I found an old jar of mango pickle that I think had been in the fridge since the first world war. I used lentils, some creamed tomatoes, a teaspoon of curry powdervand the remains of the mango pickle. Delish.
When your not well, you just need food now, comfort food.
Apologies - this was written some weeks ago and I forgot to post it! D'uh must've been ill!
I do not get ill. Well, I rarely get ill but I have gone down with a really nasty viral infection thanks to some generous ignoramus on my plane on Friday who was incapable of putting a hand over his mouth.
So, not feeling well. What do I do? I could get a take away. I could have something indulgent but no. I am eating for my health.
Another idea is my 5 minute soup. See my post on that.
The salad:
I always keep some salad stuff in the fridge.
Today. I used :
1 romaine lettuce. (I know you should wash it but I just cut it up - I trust waitrose to pack it hygienically and discarded 2 outer leaves)
2 peppers diced.
1 small onion (optional - but I like onion when I am ill)
Large handful of sunflower seeds (or any seeds)
dressing-
tsp of crushed garlic
2 tbl spoons of good balsamic vinegar
2 tsp water
crushed black pepper
salt or braggs aminos
Chuck salad in bowl, mix deessing and toss.
Easy, quick, crunchy and refreshing.
I do not get ill. Well, I rarely get ill but I have gone down with a really nasty viral infection thanks to some generous ignoramus on my plane on Friday who was incapable of putting a hand over his mouth.
So, not feeling well. What do I do? I could get a take away. I could have something indulgent but no. I am eating for my health.
Another idea is my 5 minute soup. See my post on that.
The salad:
I always keep some salad stuff in the fridge.
Today. I used :
1 romaine lettuce. (I know you should wash it but I just cut it up - I trust waitrose to pack it hygienically and discarded 2 outer leaves)
2 peppers diced.
1 small onion (optional - but I like onion when I am ill)
Large handful of sunflower seeds (or any seeds)
dressing-
tsp of crushed garlic
2 tbl spoons of good balsamic vinegar
2 tsp water
crushed black pepper
salt or braggs aminos
Chuck salad in bowl, mix deessing and toss.
Easy, quick, crunchy and refreshing.
Creamy Mushroom and Kale Loaf
One of the things that I like with the nutritarian way of cooking is the ability to create healthy versions of certain dishes. This is a "kind of a meat loaf" without meat!
I make these things regularly and vary the ingredients to ring the changes. You can use eggs or choose not to. Eggs give a lighter texture and the loaf sets better, but even if it falls apart it's still nice, just not as pretty.
Having a vita mix helps here as you can use raw veggies but you could use a food processor to get a similar effect.
Ingredients -
1 large onion
1-2 carrots washed or peeled and cut into chunks
Garlic 2 peeled and chopped cloves
Any mushrooms peeled and roughly chopped
3-4 tablespoons of water
1 dessert spoon of stock powder
1 bag of kale (stalks removed)
1 handful of fresh herbs (tarragon works well or tsp of dried)
1 large pack of drained silken tofu
Approx 2 cups of Oatmeal (or porridge oats if using a vita mix)
2 large eggs (optional)
Method -
In a pan with a lid heat water and stock till boiling.
Add onions, garlic, mushrooms, herbs & carrots.
Put lid on and healthy sauté/steam for 5 - 7 mins till softened.
Place in blender or food processor with other ingredients.
Depending on the capacity and type of machine you may need to do this in batches and mix in a bowl.
Grease a loaf tin or mould with oil. (silicone ones work best)
Fill mould, smooth top.
Put foil over the top if you do not want a crust to form.
Place in oven for approx 40 mins (160c fan oven).
If not using eggs you may need to add more oatmeal and cook slightly longer. One tip is to turn the oven off after cooking and leave the loaf in while it cools.
Let cool and loosen with a knife. Turn out onto a plate or board.
Slice and serve hot or cold with salad and a salsa.
Another use I have found for this is to slice it and griddle it (the firmer version). It gives quite crisp and crunchy and the light charring of the griddle gives an extra dimension to the flavour. I brush it with my lazy garlic too which is nice.
Another way to eat Kale.
I'd love to know if anyone makes this and gets kids to eat it. It does taste good and the texture is good so it may fool reluctant veggie eaters into eating it.
Enjoy!
I make these things regularly and vary the ingredients to ring the changes. You can use eggs or choose not to. Eggs give a lighter texture and the loaf sets better, but even if it falls apart it's still nice, just not as pretty.
Having a vita mix helps here as you can use raw veggies but you could use a food processor to get a similar effect.
Ingredients -
1 large onion
1-2 carrots washed or peeled and cut into chunks
Garlic 2 peeled and chopped cloves
Any mushrooms peeled and roughly chopped
3-4 tablespoons of water
1 dessert spoon of stock powder
1 bag of kale (stalks removed)
1 handful of fresh herbs (tarragon works well or tsp of dried)
1 large pack of drained silken tofu
Approx 2 cups of Oatmeal (or porridge oats if using a vita mix)
2 large eggs (optional)
Method -
In a pan with a lid heat water and stock till boiling.
Add onions, garlic, mushrooms, herbs & carrots.
Put lid on and healthy sauté/steam for 5 - 7 mins till softened.
Place in blender or food processor with other ingredients.
Depending on the capacity and type of machine you may need to do this in batches and mix in a bowl.
Grease a loaf tin or mould with oil. (silicone ones work best)
Fill mould, smooth top.
Put foil over the top if you do not want a crust to form.
Place in oven for approx 40 mins (160c fan oven).
If not using eggs you may need to add more oatmeal and cook slightly longer. One tip is to turn the oven off after cooking and leave the loaf in while it cools.
Let cool and loosen with a knife. Turn out onto a plate or board.
Slice and serve hot or cold with salad and a salsa.
Another use I have found for this is to slice it and griddle it (the firmer version). It gives quite crisp and crunchy and the light charring of the griddle gives an extra dimension to the flavour. I brush it with my lazy garlic too which is nice.
Another way to eat Kale.
I'd love to know if anyone makes this and gets kids to eat it. It does taste good and the texture is good so it may fool reluctant veggie eaters into eating it.
Enjoy!
Sunday, 20 June 2010
Exotic coleslaw
Not blogged as been away and eating out.
By the way. I love Freshii so when I travel I can eat well.
So, exotic coleslaw.
1/2 large or 1 small White cabbage finely shredded
1 onion finely chopped or bunch of spring onions finely chopped
2 apples grated (I used a mandolin but you can use any musical instrument ha ha)
2 large carrots grated or shredded
1/2 tin chickpeas (optional. I had them do threw them in)
Dressing -
1/2 ripe avocado
1 large clove of garlic
some hot sauce (optional)
juice of half a lemon or lime
lots of black pepper
braggs aminos or salt
1/2 bunch of coriander
1 pack of coconut cream
2 tsp of peanut butter or tahini (I hadn't got any tahini)
method:
shred veggies. Chuck in a bowl and mix.
Blitz dressing in vita mix or blender. (if using a blender chop coriander finely so it dies not clog the blades).
Mix. Chill and serve.
By the way. I love Freshii so when I travel I can eat well.
So, exotic coleslaw.
1/2 large or 1 small White cabbage finely shredded
1 onion finely chopped or bunch of spring onions finely chopped
2 apples grated (I used a mandolin but you can use any musical instrument ha ha)
2 large carrots grated or shredded
1/2 tin chickpeas (optional. I had them do threw them in)
Dressing -
1/2 ripe avocado
1 large clove of garlic
some hot sauce (optional)
juice of half a lemon or lime
lots of black pepper
braggs aminos or salt
1/2 bunch of coriander
1 pack of coconut cream
2 tsp of peanut butter or tahini (I hadn't got any tahini)
method:
shred veggies. Chuck in a bowl and mix.
Blitz dressing in vita mix or blender. (if using a blender chop coriander finely so it dies not clog the blades).
Mix. Chill and serve.
Friday, 4 June 2010
So what is the mother of all blenders?
It is the Vita Mix....
http://www.vitamix.com/index_int.asp
I use it more than once a day at home.
It is expensive but it is a super-charged monster.
You will see that a lot of my recipes use the Vita Mix.
http://www.vitamix.com/index_int.asp
I use it more than once a day at home.
It is expensive but it is a super-charged monster.
You will see that a lot of my recipes use the Vita Mix.
2 "robust" salads, featuring the "anti-cancer? salad".
One of the things that I dislike in summer is "soggy salad syndrome". So many salads if made at one point and dressed cannot be served later as they "go soggy or limp" as the dressing adversely affects the ingredients and wilts them.
With a busy chap like Richard in the house I try to make food in advance. He often comes home starving and I am expected to conjure up a filling meal in minutes if not sooner! So here are two salads that are quite robust and will last in the fridge for a couple of days requiring nothing more than a quick stir to refresh them.
Anti-cancer? salad.
There is a lot of talk about the anti-cancerous properties of cruciferous vegetables especially broccoli and cauliflower. I have an opinion on the value of these vegetables but that's not up for debate here. This is just a yummy crunchy salad that we both like.
You need to use very FRESH broccoli and cauliflower as flabby veg will lead to a disappointing result.
1 head of cauliflower, washed and dried, leaves removed, stalk cut short.
Then cut up into very small pieces.
2 large heads of broccoli washed and trimmed of leaves and a slice off the base of the stalk. Cut stalk up into very small pieces and chop the heads. You want the veggies to be small enough that you can get 2-3 pieces per mouthful.
2 large trimmed and washed leeks (optional) shredded or in rings.
1 large ripe large avocado. (1/2 peeled and chopped and 1/2 for dressing. (see below).
Optional -
I wanted to make this more of a main course so added some cooked quinoa. It makes it go further, adds a nutty flavour and gives you buckets of protein.
Dressing -
1/2 avocado
1 clove of garlic
4 tablespoons of cider, white wine or lemon vinegar.
1 tablespoon of Dijon mustard.
1-2 tablespoons of cold water (you want the dressing to be a loose mayonnaise consistency).
Salt (or Braggs Aminos) and black pepper.
Mix salad ingredients.
Blend dressing ingredients until you get a mayonnaise consistency.
Pour dressing over veggies and mix.
You might need more dressing and a slightly thinner one if you add the quinoa.
Nutty red cabbage
1/2 a red cabbage
1 small onion or leek shredded
2 handfuls of nuts (peanuts or cashews roasted and bashed up).
Green pepper, deseeded and shredded (optional).
1 Clove of garlic.
Squeeze of agarve/sugar substitute or 1/2 a teaspoon of sugar
1 teaspoon of Dijon mustard
Oil if you want it (1 Part vinegar and 2-3 parts oil is the classic mix but I just used no oil and all balsamic which I think goes well with the crunch of the cabbage.
2 tablespoons of balsamic vinegar.
Mix salad ingredients well.
Blend salad dressing add some water if using oil to make it go further. Dress salad.
Remmber that 1 tsp of oil is 100 calories and that Olive Oil whilst it is supposed to be "better for you" is still oil and that oil is fat. A tsp of any oil is 100 calories.
Just remember that when you are tucking into your "healthy salad" drowned in olive oil!
With a busy chap like Richard in the house I try to make food in advance. He often comes home starving and I am expected to conjure up a filling meal in minutes if not sooner! So here are two salads that are quite robust and will last in the fridge for a couple of days requiring nothing more than a quick stir to refresh them.
Anti-cancer? salad.
There is a lot of talk about the anti-cancerous properties of cruciferous vegetables especially broccoli and cauliflower. I have an opinion on the value of these vegetables but that's not up for debate here. This is just a yummy crunchy salad that we both like.
You need to use very FRESH broccoli and cauliflower as flabby veg will lead to a disappointing result.
1 head of cauliflower, washed and dried, leaves removed, stalk cut short.
Then cut up into very small pieces.
2 large heads of broccoli washed and trimmed of leaves and a slice off the base of the stalk. Cut stalk up into very small pieces and chop the heads. You want the veggies to be small enough that you can get 2-3 pieces per mouthful.
2 large trimmed and washed leeks (optional) shredded or in rings.
1 large ripe large avocado. (1/2 peeled and chopped and 1/2 for dressing. (see below).
Optional -
I wanted to make this more of a main course so added some cooked quinoa. It makes it go further, adds a nutty flavour and gives you buckets of protein.
Dressing -
1/2 avocado
1 clove of garlic
4 tablespoons of cider, white wine or lemon vinegar.
1 tablespoon of Dijon mustard.
1-2 tablespoons of cold water (you want the dressing to be a loose mayonnaise consistency).
Salt (or Braggs Aminos) and black pepper.
Mix salad ingredients.
Blend dressing ingredients until you get a mayonnaise consistency.
Pour dressing over veggies and mix.
You might need more dressing and a slightly thinner one if you add the quinoa.
Nutty red cabbage
1/2 a red cabbage
1 small onion or leek shredded
2 handfuls of nuts (peanuts or cashews roasted and bashed up).
Green pepper, deseeded and shredded (optional).
1 Clove of garlic.
Squeeze of agarve/sugar substitute or 1/2 a teaspoon of sugar
1 teaspoon of Dijon mustard
Oil if you want it (1 Part vinegar and 2-3 parts oil is the classic mix but I just used no oil and all balsamic which I think goes well with the crunch of the cabbage.
2 tablespoons of balsamic vinegar.
Mix salad ingredients well.
Blend salad dressing add some water if using oil to make it go further. Dress salad.
Remmber that 1 tsp of oil is 100 calories and that Olive Oil whilst it is supposed to be "better for you" is still oil and that oil is fat. A tsp of any oil is 100 calories.
Just remember that when you are tucking into your "healthy salad" drowned in olive oil!
Creamy cauliflower soup without cream!
Now I love creamy soups, but I am trying to reduce the fat and dairy content of my diet. Cauliflower is quite creamy anyway but I use beans to thicken the soup and give it a lovely creamy texture.
Ingredients-
1 cauliflower (a flabby one is fine as it will be cooked and blizted anyway). Chopped up.
2 large onions, chopped.
2 carrots chopped
2 Sticks of celery
Water
Pinch of curry powder (optional)
Veggie stock powder 2 x tsp
Black pepper
Salt or braggs aminos.
2 cloves of garlic peeled and chopped.
A splash of hot sauce. (optional).
A can of cannellini (white kidney) beans (you can use chickpeas too).
A squeeze of lemon juice. (I don't know why, it just seems to add something).
You can fry the veg first but I never bother and anyway it cuts out some fat. Just place all in a saucepan, cover with stock. Bring to the boil and simmer for about 30 mins.
Cool slightly. Whizz up in a blender or food processor. You can thin it down if too thick. Adjust seasoning to taste.
As with many soups etc. This tastes better when reheated.
Ingredients-
1 cauliflower (a flabby one is fine as it will be cooked and blizted anyway). Chopped up.
2 large onions, chopped.
2 carrots chopped
2 Sticks of celery
Water
Pinch of curry powder (optional)
Veggie stock powder 2 x tsp
Black pepper
Salt or braggs aminos.
2 cloves of garlic peeled and chopped.
A splash of hot sauce. (optional).
A can of cannellini (white kidney) beans (you can use chickpeas too).
A squeeze of lemon juice. (I don't know why, it just seems to add something).
You can fry the veg first but I never bother and anyway it cuts out some fat. Just place all in a saucepan, cover with stock. Bring to the boil and simmer for about 30 mins.
Cool slightly. Whizz up in a blender or food processor. You can thin it down if too thick. Adjust seasoning to taste.
As with many soups etc. This tastes better when reheated.
Lazy? Me? You betcha - Lazy Garlic....
I am all for expedience. I like (some) things to be quick and simple. I use a lot of garlic and I find it tedious to peel and chop or crush garlic everytime I need it.
So every few weeks I make some lazy garlic.
Also Lidl sell these little baskets of extra large single garlic cloves which I like to use, although you can use ordinary sized cloves.
I use 4-6 of these Lidl dinosaur garlic so 2-3 bulbs of ordinary garlic would work.
Peel the garlic and roughly chop.
Put into a small blender with half to 3/4 of a teaspoon of sea salt.
In a blender, small food processor or even use a hand blender, add the garlic and oil to the container. You can use olive oil but I use organic sunflower oil as it has no flavour so you only taste the garlic. Cover the garlic.
Blitz up until it almost turns white and is completely blended. If the blender is small add more oil to the container that you are storing it in and shake to infuse the added oil. Place the container in the fridge. It will separate a little but the oil at the top is useful as garlic flavoured oil or dig down for the garlic purée or shake before use.
Lasts a few weeks in the fridge.
So every few weeks I make some lazy garlic.
Also Lidl sell these little baskets of extra large single garlic cloves which I like to use, although you can use ordinary sized cloves.
I use 4-6 of these Lidl dinosaur garlic so 2-3 bulbs of ordinary garlic would work.
Peel the garlic and roughly chop.
Put into a small blender with half to 3/4 of a teaspoon of sea salt.
In a blender, small food processor or even use a hand blender, add the garlic and oil to the container. You can use olive oil but I use organic sunflower oil as it has no flavour so you only taste the garlic. Cover the garlic.
Blitz up until it almost turns white and is completely blended. If the blender is small add more oil to the container that you are storing it in and shake to infuse the added oil. Place the container in the fridge. It will separate a little but the oil at the top is useful as garlic flavoured oil or dig down for the garlic purée or shake before use.
Lasts a few weeks in the fridge.
Wednesday, 2 June 2010
Get 15% off at http://hotsauceplanet.com/
Guys -
The lovely Jason at http://hotsauceplanet.com/ read my blog entry on my Liquid Fire Chili Sauce.
He is offering all my readers a 15% discount on any product on his website.
Please visit http://hotsauceplanet.com/ and use the discount code "Baz-15" at Checkout.
Enjoy!
The lovely Jason at http://hotsauceplanet.com/ read my blog entry on my Liquid Fire Chili Sauce.
He is offering all my readers a 15% discount on any product on his website.
Please visit http://hotsauceplanet.com/ and use the discount code "Baz-15" at Checkout.
Enjoy!
Sunday, 30 May 2010
Thai Kohlrabi Salad
The Kohlrabi is a but like an alien turnip. It sat in the fridge looking at me, asking to be made into something exciting and sexy so this is what I came up with:
1 kohlrabi, peeled and julienned on a mandolins or in a food processor.
2 large onions finely chopped
2-3 hand fulls of cashew nuts (raw or roasted).
Garlic
soy sauce or fish sauce
chili or Thai spices or Thai curry paste - to taste
Honey, agarve or other sugar substitute. 1 tsp
Juice of a lime or lemon.
Splash of sesame oil (optional)
Method:
Peel, shred Kohlrabi.
Put in fine sieve or between sheets of kitchen paper and drain away excess water.
Place in a bowl.
In a frying pan, heat 1 tsp oil or wipe with oiled kitchen paper.
Place in high heat and add onions and fry stirring until caramelised and crispy.
Mix onions with kohlrabi.
Put cashews in frying pan to lightly roast on a low heat.
Put all dressing ingredients in blender or vita mix add cashews and blend but do not over process. You want little pieces of smashed up nuts in the dressing.
Mix in the dresssing thoroughly.
Leave to sit for a while as this is best at room temperature and once the kohlrabi has absorbed some if the flavours.
Richard liked this as he thought it was like a veggie Thai noodle salad.
You can add more chilli or garlic etc to taste.
1 kohlrabi, peeled and julienned on a mandolins or in a food processor.
2 large onions finely chopped
2-3 hand fulls of cashew nuts (raw or roasted).
Garlic
soy sauce or fish sauce
chili or Thai spices or Thai curry paste - to taste
Honey, agarve or other sugar substitute. 1 tsp
Juice of a lime or lemon.
Splash of sesame oil (optional)
Method:
Peel, shred Kohlrabi.
Put in fine sieve or between sheets of kitchen paper and drain away excess water.
Place in a bowl.
In a frying pan, heat 1 tsp oil or wipe with oiled kitchen paper.
Place in high heat and add onions and fry stirring until caramelised and crispy.
Mix onions with kohlrabi.
Put cashews in frying pan to lightly roast on a low heat.
Put all dressing ingredients in blender or vita mix add cashews and blend but do not over process. You want little pieces of smashed up nuts in the dressing.
Mix in the dresssing thoroughly.
Leave to sit for a while as this is best at room temperature and once the kohlrabi has absorbed some if the flavours.
Richard liked this as he thought it was like a veggie Thai noodle salad.
You can add more chilli or garlic etc to taste.
Saturday, 29 May 2010
Liquid Fire - Hot stuff!
This is one of my base ingredients. I love hot sauce.
So, get a lot of scotch bonnet peppers.
Wash, place in a saucepan (with a tight fitting lid).
1 cups of water.
1 tablespoon of sugar or agarve/sugar replacement.
1/2 bottle of White wine or cider vinegar.
1 head of garlic.
Put all ingredients on the pan. Bring to boil put in a 180c oven for an hour.
Allow to cool.
Blitz in food processor or vita mix.
Strain, thin with more vinegar till it's a suace that will pour.
Bottle when cold.
Will keep for 3 months in fridge.
Beware your eyes may sting as this is very, very pungent.
Use sparingly.
So, get a lot of scotch bonnet peppers.
Wash, place in a saucepan (with a tight fitting lid).
1 cups of water.
1 tablespoon of sugar or agarve/sugar replacement.
1/2 bottle of White wine or cider vinegar.
1 head of garlic.
Put all ingredients on the pan. Bring to boil put in a 180c oven for an hour.
Allow to cool.
Blitz in food processor or vita mix.
Strain, thin with more vinegar till it's a suace that will pour.
Bottle when cold.
Will keep for 3 months in fridge.
Beware your eyes may sting as this is very, very pungent.
Use sparingly.
Tuesday, 25 May 2010
Mushroom & Bulgur Wheat Loaf (No, i haven't used up all that Bulgur Wheat i cooked)
I tend to cook at the weekend for the week, so as i had cooked a whole packet of Bulgur Wheat, i had to use it up.
I also had got a bag full of white mushrooms from the lovely little veg man on the high street. (He tends to have whatever is cheap this week at the market and sells stuff in bowls for £1). This week he gave me an extra cucumber, so i think i am in there! It's a sign, huh?
Ingredients:
1 large onion (white or red, finely chopped)
A lot of mushrooms (probably 12 oz - but who is counting), finely chopped up
2-3 cups of cooked bulgur wheat
1 Tin of chickpeas/garbanzo beans (drained) or any soft beans
Some herbs - I used tarragon
2 cloves of garlic
4-5 fresh tomatoes
3/4 cup of rolled oats or oatmeal (you could use breadcrumbs)
Method -
Steam Saute the onions and mushrooms - Heat a large pan to a high heat having drizzled or wiped it with kitchen roll with some oil on it. Add the onions and mushrooms, plus the chopped herbs or dried if using and add 2 tbl spoons of water - just to create some steam, saute until soft, evaporating the water).
Mix 1/3rd sauteed veggies with the tomatoes, 2 tbl spoons of bulgur wheat and the tin of beans in the vita mix (or blender/food processor) until smooth. Mix with the rest of the ingredients.
Place in an oiled loaf tin.
Bake in the oven (180c) for 1 hour and 15 minutes.
Allow to cool, turn out, slice and serve.
Ideally serve hot with a salsa, or tomato sauce and a salad.
Now, i only have a little bulgur wheat to go! I should learn to not cook a whole pack at a time.
PS - the above recipe could be done with Quinoa too.
I also had got a bag full of white mushrooms from the lovely little veg man on the high street. (He tends to have whatever is cheap this week at the market and sells stuff in bowls for £1). This week he gave me an extra cucumber, so i think i am in there! It's a sign, huh?
Ingredients:
1 large onion (white or red, finely chopped)
A lot of mushrooms (probably 12 oz - but who is counting), finely chopped up
2-3 cups of cooked bulgur wheat
1 Tin of chickpeas/garbanzo beans (drained) or any soft beans
Some herbs - I used tarragon
2 cloves of garlic
4-5 fresh tomatoes
3/4 cup of rolled oats or oatmeal (you could use breadcrumbs)
Method -
Steam Saute the onions and mushrooms - Heat a large pan to a high heat having drizzled or wiped it with kitchen roll with some oil on it. Add the onions and mushrooms, plus the chopped herbs or dried if using and add 2 tbl spoons of water - just to create some steam, saute until soft, evaporating the water).
Mix 1/3rd sauteed veggies with the tomatoes, 2 tbl spoons of bulgur wheat and the tin of beans in the vita mix (or blender/food processor) until smooth. Mix with the rest of the ingredients.
Place in an oiled loaf tin.
Bake in the oven (180c) for 1 hour and 15 minutes.
Allow to cool, turn out, slice and serve.
Ideally serve hot with a salsa, or tomato sauce and a salad.
Now, i only have a little bulgur wheat to go! I should learn to not cook a whole pack at a time.
PS - the above recipe could be done with Quinoa too.
Another Kale Idea - Kale & Bulgur Wheat Greek Salad? Oh yes!
I still had a bag of kale left in the fridge, and was looking at lots of ideas as to what do do with it, including putting it in the bin, but I'd have been told off.
So i had to come up with something.
Kale needs strong flavours, or needs to be heated to temper its flavour. So what to do?
I wanted the to maximise the health benefits so did not want to cook it.
So i was inspired by the idea of a Kale Greek Salad. I admit that this was not an original idea of mine, but i made the recipe my own with my variation.
Ingredients:
1 bag of kale (washed and removed from hard stalks), Chopped
1 Jar of Olives (i used almond stuffed ones for a crunch)
1 Chopped med Red Onion
1 Pack of Feta Cheese (you can omit this if vegan), chopped into small cubes
Red & Green Peppers chopped up
1/2 Cucumber, washed skin on, cubed(i think i forgot mine, but if you use it, remove the seeds if you want to serve it later, as that stops the water leaching out and making the salad all yukky)
Optional - 2-3 cups of of cooked Bulgur Wheat (cover dry bulgur wheat with water or stock and simmer for 20 mins until water has been absorbed and grains can be fluffed up). (I just had some to use up and it bulked out the salad).
Dressing:
2 tbl spoons of Vinegar (I used Citron vinegar but you can use any white wine or cider vinegar, but you want something that will wilt the kale a little)
A few sundried tomatoes (I used about 6)
Black pepper & salt (or Braggs Aminos)
2 teaspoons of dried oregano
1-2 cloves of garlic (i wanted it garlicky)
2 tbl spoons of water
6 tbl spoons of olive oil or the oil from the jar of sundried tomatoes. (i think i used a little of the sundried tomato oil and 1/2 an avocado instead, but only because i am trying to reduce my oil consumption and 1 tsp of Olive Oil is 100 calories. (I always thought it was "good for you", but Olive Oil has the same calorie count as any oil, its just a better type of fat, ho-hum).
Method - Mix salad ingredients; whizz up dressing (in a vita mix or blender) and toss salad in dressing. I found that it tasted nicer when left for a while as the kale softens.
I just thought of a Greek joke - it made me smile, but writing it down, i don't think it'll work, or anyway i'll not quite get it right, but here goes:
Question - What does a Greek Urn?
Answer - Not a lot!
Yup - It's just not funny, but the salad is tasty.
To make up for the awful joke, here is a handy factoid:
Bulgur is more nutritious than white rice and couscous because it contains more fiber and more vitamins and minerals and has a lower glycemic index than white rice or couscous.
So i had to come up with something.
Kale needs strong flavours, or needs to be heated to temper its flavour. So what to do?
I wanted the to maximise the health benefits so did not want to cook it.
So i was inspired by the idea of a Kale Greek Salad. I admit that this was not an original idea of mine, but i made the recipe my own with my variation.
Ingredients:
1 bag of kale (washed and removed from hard stalks), Chopped
1 Jar of Olives (i used almond stuffed ones for a crunch)
1 Chopped med Red Onion
1 Pack of Feta Cheese (you can omit this if vegan), chopped into small cubes
Red & Green Peppers chopped up
1/2 Cucumber, washed skin on, cubed(i think i forgot mine, but if you use it, remove the seeds if you want to serve it later, as that stops the water leaching out and making the salad all yukky)
Optional - 2-3 cups of of cooked Bulgur Wheat (cover dry bulgur wheat with water or stock and simmer for 20 mins until water has been absorbed and grains can be fluffed up). (I just had some to use up and it bulked out the salad).
Dressing:
2 tbl spoons of Vinegar (I used Citron vinegar but you can use any white wine or cider vinegar, but you want something that will wilt the kale a little)
A few sundried tomatoes (I used about 6)
Black pepper & salt (or Braggs Aminos)
2 teaspoons of dried oregano
1-2 cloves of garlic (i wanted it garlicky)
2 tbl spoons of water
6 tbl spoons of olive oil or the oil from the jar of sundried tomatoes. (i think i used a little of the sundried tomato oil and 1/2 an avocado instead, but only because i am trying to reduce my oil consumption and 1 tsp of Olive Oil is 100 calories. (I always thought it was "good for you", but Olive Oil has the same calorie count as any oil, its just a better type of fat, ho-hum).
Method - Mix salad ingredients; whizz up dressing (in a vita mix or blender) and toss salad in dressing. I found that it tasted nicer when left for a while as the kale softens.
I just thought of a Greek joke - it made me smile, but writing it down, i don't think it'll work, or anyway i'll not quite get it right, but here goes:
Question - What does a Greek Urn?
Answer - Not a lot!
Yup - It's just not funny, but the salad is tasty.
To make up for the awful joke, here is a handy factoid:
Bulgur is more nutritious than white rice and couscous because it contains more fiber and more vitamins and minerals and has a lower glycemic index than white rice or couscous.
Good Healthy Cheap Indian Food in London
Eating healthily is not so hard at home, but when dining out, it is fraught with pitfalls. On Saturday night in the West End, where do we go for a cheap, healthy supper with a friend?
Then we remembered the Ragam, a South Indian restaurant in Cleveland Street (North of Oxford Street - Walk towards the BT Tower).
If you google it you will find a myriad of reviews, almost all praising this place and its good food, reasonable prices and polite service.
We shared a number of dishes, starters, breads, South Indian specialities and some drinks and we barely spent £40 for 3 of us.
What makdes me smile is that this is now a favourite for some of the friends that we have taken there and they are now taking their friends.
Enjoy!
Then we remembered the Ragam, a South Indian restaurant in Cleveland Street (North of Oxford Street - Walk towards the BT Tower).
If you google it you will find a myriad of reviews, almost all praising this place and its good food, reasonable prices and polite service.
We shared a number of dishes, starters, breads, South Indian specialities and some drinks and we barely spent £40 for 3 of us.
What makdes me smile is that this is now a favourite for some of the friends that we have taken there and they are now taking their friends.
Enjoy!
Saturday, 22 May 2010
Raw Broccoli Salad
Broccoli is so, so good for you. Anti-cancerous and all that stuff. What i really hate is the soggy over cooked stuff. I like it raw and crunchy.
I'd done stuffed Aubergines with the faux mince and needed a nice salad/side dish and this is what i came up with....
Ingredients:
1/2 large head of broccoli
Big bunch of watercress
Box of cress
1 Red pepper chopped
Dressing:
2 x peeled oranges
Fig vinegar
Chopped Garlic
a teaspoon of dijon mustard
3 stoned dates
Method -
Mix salad ingredients and blend dressing and toss.
I'd done stuffed Aubergines with the faux mince and needed a nice salad/side dish and this is what i came up with....
Ingredients:
1/2 large head of broccoli
Big bunch of watercress
Box of cress
1 Red pepper chopped
Dressing:
2 x peeled oranges
Fig vinegar
Chopped Garlic
a teaspoon of dijon mustard
3 stoned dates
Method -
Mix salad ingredients and blend dressing and toss.
Friday, 21 May 2010
Faux Mince
As a kid, i was bought up on good old english fare. My Mum was not a fancy cook but she could "do 101 things with mince". You name it, she'd have a recipe that involved mince.
I have finally found a way to make a veggie/vegan faux mince, which i really like and use to make all the recipes of my childhood, like cottage pie, savory mince, savory mince with dumplings, stuffed aubergines, stuffed peppers, any other stuffable veg, a very english mousaka etc.,
Its very easy too, healthier and even cheaper than "proper" mince! (Sorry, Mum).
There are two ways of cooking this and both are described below:
Method 1 - Panic Version - The "i've got nothing planned for dinner tonight and what am i going to have when i come home"?
Method 2 - Snug Version - The "i'm organised and cook in advance for the week at weekends"
Ingredients:
1 pack of dried lentils (i typically use green or brown ones that take 35 mins to cook)
2 tins of chopped tomatoes
1 large onion (red or white)
1 clove garlic
2 tins of red kindney beans
splosh of worcester sauce
splosh of soy or tamari sauce
squeeze of tomato puree
2 large teaspoons of good stock powder
Salt/Braggs Aminos and pepper
1 Large Carrot, finely chopped
1 Large pepper (any colour) finely chopped
Take a pack of dried lentils (you can wash them, but life is too short, cover with plenty of water and bring to boil on stove for 10 mins.
Whilst boiling you can either chop the veggies or throw them in a vita mix and blitz up. (If using the vita mix, i add an apple to sweeten the tomato sauce).
Add all other ingredients to the pan.
Cooking Method 1 - Put in a 160c oven covered for 1 hour.
Cooking Method 2 - simmer gently for about an hour
I tend to blend some of the mixture and add it back to the pan to thicken the mixture, Richard prefers it as is.
You can use this in place of mince in any of your favourite recipes.
I have finally found a way to make a veggie/vegan faux mince, which i really like and use to make all the recipes of my childhood, like cottage pie, savory mince, savory mince with dumplings, stuffed aubergines, stuffed peppers, any other stuffable veg, a very english mousaka etc.,
Its very easy too, healthier and even cheaper than "proper" mince! (Sorry, Mum).
There are two ways of cooking this and both are described below:
Method 1 - Panic Version - The "i've got nothing planned for dinner tonight and what am i going to have when i come home"?
Method 2 - Snug Version - The "i'm organised and cook in advance for the week at weekends"
Ingredients:
1 pack of dried lentils (i typically use green or brown ones that take 35 mins to cook)
2 tins of chopped tomatoes
1 large onion (red or white)
1 clove garlic
2 tins of red kindney beans
splosh of worcester sauce
splosh of soy or tamari sauce
squeeze of tomato puree
2 large teaspoons of good stock powder
Salt/Braggs Aminos and pepper
1 Large Carrot, finely chopped
1 Large pepper (any colour) finely chopped
Take a pack of dried lentils (you can wash them, but life is too short, cover with plenty of water and bring to boil on stove for 10 mins.
Whilst boiling you can either chop the veggies or throw them in a vita mix and blitz up. (If using the vita mix, i add an apple to sweeten the tomato sauce).
Add all other ingredients to the pan.
Cooking Method 1 - Put in a 160c oven covered for 1 hour.
Cooking Method 2 - simmer gently for about an hour
I tend to blend some of the mixture and add it back to the pan to thicken the mixture, Richard prefers it as is.
You can use this in place of mince in any of your favourite recipes.
Healthy eating in London - ITSU
I love the chain ITSU. If you are looking for a healthy and light but delicious lunch, it is the place to go. They have numerous branches. In summer, i love the salads and in winter the soup pots with dumplings and noodles. Just yummy. There is nutritional information on their website too.
Check it out and your local branch - http://www.itsu.com/
Today i had their new Hip & Healty salad. Delicious and very ying/yang balanced, we also shared some endamame beans and some fruit.
It is not cheap but its better if you share with a friend!
Check it out and your local branch - http://www.itsu.com/
Today i had their new Hip & Healty salad. Delicious and very ying/yang balanced, we also shared some endamame beans and some fruit.
It is not cheap but its better if you share with a friend!
Thursday, 20 May 2010
I know that Kale is sooooo good for me but.....
Kale to my mind is like marmite. You either love it or hate it.
The problem is, I hate it. Some bags of washed and prepared Kale were knocked down in Waitrose today. So having bought it, I guess I have to eat it.
I was also in a hurry to get to work. So.... I used my vita mix to make a blended salad and hid the kale in a gazpacho type blended salad/raw soup.
4 large tomatoes
1/2 onion
3 large sticks of celery
2 red or yellow peppers
clove of garlic
large splash of cider vinegar
salt or brags aminos
large handful of kale leaves (stalks removed)
Blitz up in vita mix until smooth and serve.
There are other recipes I have seen and cooked with kale but I wanted to have some raw and this works.
If you hate marmite, you might like kale!
The problem is, I hate it. Some bags of washed and prepared Kale were knocked down in Waitrose today. So having bought it, I guess I have to eat it.
I was also in a hurry to get to work. So.... I used my vita mix to make a blended salad and hid the kale in a gazpacho type blended salad/raw soup.
4 large tomatoes
1/2 onion
3 large sticks of celery
2 red or yellow peppers
clove of garlic
large splash of cider vinegar
salt or brags aminos
large handful of kale leaves (stalks removed)
Blitz up in vita mix until smooth and serve.
There are other recipes I have seen and cooked with kale but I wanted to have some raw and this works.
If you hate marmite, you might like kale!
Whoa. If you like raw leeks read on. If not move on.
Sometimes I have a hankering for onion or garlic. Today it was raw leek. That sharp flavour stinging the roof of my mouth.
So I made this salad -
3 cleaned leeks, trimmed and finely sliced into fine rings.
1 large or 2 small eating apples, cored and chopped.
1/4 red cabbage finely shredded. (any cabbage would do, it's for the crunch).
Hadful of crushed or broken raw nuts (I used pecans).
Dressing -
1/4 of an avocado
few nuts
2 tabespoons of plain soy yoghurt
Squeeze of lemon juice
Teaspoon of Dijon or English mustard
Dash of chilli sauce if you like it spicy
3 tablespoons of water.
Clove of garlic.
Method
Mix salad ingredients to break up the leeks.
Whizz up dressing ingredients in vita mix or blender.
Mix dressing in thoroughly.
I served this with a carrot and sweet potato pudding that I found in the freezer (which was nice) but sadly can't exactly recall how I made it!
So I made this salad -
3 cleaned leeks, trimmed and finely sliced into fine rings.
1 large or 2 small eating apples, cored and chopped.
1/4 red cabbage finely shredded. (any cabbage would do, it's for the crunch).
Hadful of crushed or broken raw nuts (I used pecans).
Dressing -
1/4 of an avocado
few nuts
2 tabespoons of plain soy yoghurt
Squeeze of lemon juice
Teaspoon of Dijon or English mustard
Dash of chilli sauce if you like it spicy
3 tablespoons of water.
Clove of garlic.
Method
Mix salad ingredients to break up the leeks.
Whizz up dressing ingredients in vita mix or blender.
Mix dressing in thoroughly.
I served this with a carrot and sweet potato pudding that I found in the freezer (which was nice) but sadly can't exactly recall how I made it!
Wednesday, 19 May 2010
Healthy habits and good food in London
I face two challenges on a regular basis. We eat out a lot. No I mean a lot. Maybe 4 or more times or week. Plus I eat late as we go to the theatre regularly, plus I eat out with clients.
So I need to find good places to eat, and I need to be organised and eat early.
Today I went to Leon on the strand. I had an original superfood salad and some brown rice. At least it was healthy apart from the dressing and the cheese in the salad. A better choice than most other options.
Anyone got any ideas for vegan food takeaways in central London?
The good thing about going to Leon after work was that I ate before the theatre. Hated the show so slept through most of it as my body digested the carbs and did not feel bloated afterwards.
Still feeling light despite the jet lag today. Not really suffered from that but I am today. Boy oh boy I am
So....time for bed.
So I need to find good places to eat, and I need to be organised and eat early.
Today I went to Leon on the strand. I had an original superfood salad and some brown rice. At least it was healthy apart from the dressing and the cheese in the salad. A better choice than most other options.
Anyone got any ideas for vegan food takeaways in central London?
The good thing about going to Leon after work was that I ate before the theatre. Hated the show so slept through most of it as my body digested the carbs and did not feel bloated afterwards.
Still feeling light despite the jet lag today. Not really suffered from that but I am today. Boy oh boy I am
So....time for bed.
Another oil free dressing - Brazil & Avocado Dressing
Made a quick salad last night. Just raw spinach, red onion and some chopped tomatoes. The dressing was Brazil & Avocado:
1/4 ripe avocado peeled
1 clove of garlic
6 Brazil Nuts
3-4 tbl spoons of sherry vinegar (but you could use any)
3-4 tbl spoons of water
Put all ingredients in the vita mix and blend until smooth.
1/4 ripe avocado peeled
1 clove of garlic
6 Brazil Nuts
3-4 tbl spoons of sherry vinegar (but you could use any)
3-4 tbl spoons of water
Put all ingredients in the vita mix and blend until smooth.
Ice Treat
My partner is a complete Ice Cream addict. I have an ice cream maker, but have found that i can make quick easy tasty iced treats with my Vita Mix. Here's one. It's not vegan (but could be if you used Soy based yoghurt).
1/2 cup of vanilla soy milk (or any soy milk)
Mix of fresh or frozen berries (I used fresh strawberries and blueberries and frozen raspberries).
Soy or regular yoghurt - you can use flavoured or plain - i happened to have vanilla in the fridge.
Ice cubes or crushed ice
If you use unsweetened soy milk and yoghurt/soy yoghurt - add some agarve syrup to taste.
Blend until smooth (1 min max)
You can serve this straight from the vita mix, or pop in a box and freeze.
I did freeze it, beware it freezes rock solid, so remove from freezer at least 10 mins before serving or loosen by warming in microwave to soften.
1/2 cup of vanilla soy milk (or any soy milk)
Mix of fresh or frozen berries (I used fresh strawberries and blueberries and frozen raspberries).
Soy or regular yoghurt - you can use flavoured or plain - i happened to have vanilla in the fridge.
Ice cubes or crushed ice
If you use unsweetened soy milk and yoghurt/soy yoghurt - add some agarve syrup to taste.
Blend until smooth (1 min max)
You can serve this straight from the vita mix, or pop in a box and freeze.
I did freeze it, beware it freezes rock solid, so remove from freezer at least 10 mins before serving or loosen by warming in microwave to soften.
Tuesday, 18 May 2010
Amazing feeling. Not being bloated.
One of the things that I love about the nutritarian diet is feeling satisfied and yet light. I do not have any food cravings today, thanks to what I have consumes. It is a good feeling. I do not feel heavy, or feel that my systems need to "shut down" to process my meals. It feels good.
I also do not feel so tired despite being jet-lagged from my trip to California and my bike ride into work today.
I also do not feel so tired despite being jet-lagged from my trip to California and my bike ride into work today.
18.5.10 - Quinoa Ring & Marinara Sauce
My life has been revolutionized by my Vita Mix. What a wicked piece of kitchen equipment. I just love it. I have had it for about a week now and it hardly gets a rest when i am at home.
Quinoa Ring -
1/2 bag of Quinoa (I used white, but you can use red just as well)
Water to cover and cook quinoa (i did not measure it)
Veg Stock (i used powdered)
Mixed veggies, such as:
Tomatoes x2 large
Spinach - 1 large handful (washed)
1/2 a peeled onion
Some worcester sauce or braggs aminos
Method -
Cook quinoa for 25 mins in a covered pan until water has mostly absorbed and quinoa tails are showing. (They say to wash it first - i am too lazy).
Then leave to cool.
In the vita mix, whizz up the veggies (can be a mix of any, but you do not want a huge amount, just enough to flavour the quinoa).
Once blitzed to a puree, mix with the warm quinoa.
Oil a ring mould (or a cake tin, deep dish etc.,) and press the quinoa into the ring mould.
Bake in the oven at 160c for about an hour. Leave to cool.
Place a plate on top of the ring mould and turn out. If it breaks up, to hell with it - its still a yummy pile of quinoa, if not, look all proud and cocky. (I was amazed that mine came out looking so good, but do not tell anyone).
Sauce - Easy - In the Vitamix, blend -
1 quartered apple,
large tin of chopped tomatoes
1 onion
1 large clove of garlic
1 carrot in pieces
squeeze of tomato puree
2 sticks of celery
Chilli sauce (optional - but i like it tangy)
Heat and serve over the quinoa ring with some salad or veggies.
This is good hot or cold.
Today i had it cold in my lunchbox with some flagelot (sp?) beans mixed in to the tomato sauce and a hanful of baby spinach leaves with some garlic dressing on them. (Yum but anti-social, but i am not kissing my clients am i?)
Quinoa Ring -
1/2 bag of Quinoa (I used white, but you can use red just as well)
Water to cover and cook quinoa (i did not measure it)
Veg Stock (i used powdered)
Mixed veggies, such as:
Tomatoes x2 large
Spinach - 1 large handful (washed)
1/2 a peeled onion
Some worcester sauce or braggs aminos
Method -
Cook quinoa for 25 mins in a covered pan until water has mostly absorbed and quinoa tails are showing. (They say to wash it first - i am too lazy).
Then leave to cool.
In the vita mix, whizz up the veggies (can be a mix of any, but you do not want a huge amount, just enough to flavour the quinoa).
Once blitzed to a puree, mix with the warm quinoa.
Oil a ring mould (or a cake tin, deep dish etc.,) and press the quinoa into the ring mould.
Bake in the oven at 160c for about an hour. Leave to cool.
Place a plate on top of the ring mould and turn out. If it breaks up, to hell with it - its still a yummy pile of quinoa, if not, look all proud and cocky. (I was amazed that mine came out looking so good, but do not tell anyone).
Sauce - Easy - In the Vitamix, blend -
1 quartered apple,
large tin of chopped tomatoes
1 onion
1 large clove of garlic
1 carrot in pieces
squeeze of tomato puree
2 sticks of celery
Chilli sauce (optional - but i like it tangy)
Heat and serve over the quinoa ring with some salad or veggies.
This is good hot or cold.
Today i had it cold in my lunchbox with some flagelot (sp?) beans mixed in to the tomato sauce and a hanful of baby spinach leaves with some garlic dressing on them. (Yum but anti-social, but i am not kissing my clients am i?)
Monday, 17 May 2010
17th May 2010
So here I am. My first blog. Ooh err. How strange.
The purpose is to share my passion for food and my move to a more nutrient dense diet.
Today was a good day food wise.
Breakfast:
1/2 bag of spinach, a mix of unsweetened and vanilla soy milk, some chopped dates and some oats all belnded up. Sounds foul but it's green magic I love it. Cold,sweet and creamy and very green!
That was at 7am.
Did not feel hungry until 1-30pm
Then lunch at Fresh and Wild in Soho shared plates with my partner. He had poached salmon with a kale salad and a raw brocolli salad. I had tofu with a bean salad and a squash salad. Pretty good and filing
evening we had - homemade hummus with raw veggies.
Then quinoa ring with beans in a tomato sauce and a salad. Dressing was 2 oranges, handful of pistacio nuts and some avocado, garlic and vinegar and a touch of oil. The salad was raw spinach, rocket and a few more nuts.
Dessert - mixed berries, whizzed with soy and vanilla regular yogurt, ice and some frozen raspberries that was then frozen till sorbet like. Yummy.
Off to bed.
Good thing is I do not feel bloated.
The purpose is to share my passion for food and my move to a more nutrient dense diet.
Today was a good day food wise.
Breakfast:
1/2 bag of spinach, a mix of unsweetened and vanilla soy milk, some chopped dates and some oats all belnded up. Sounds foul but it's green magic I love it. Cold,sweet and creamy and very green!
That was at 7am.
Did not feel hungry until 1-30pm
Then lunch at Fresh and Wild in Soho shared plates with my partner. He had poached salmon with a kale salad and a raw brocolli salad. I had tofu with a bean salad and a squash salad. Pretty good and filing
evening we had - homemade hummus with raw veggies.
Then quinoa ring with beans in a tomato sauce and a salad. Dressing was 2 oranges, handful of pistacio nuts and some avocado, garlic and vinegar and a touch of oil. The salad was raw spinach, rocket and a few more nuts.
Dessert - mixed berries, whizzed with soy and vanilla regular yogurt, ice and some frozen raspberries that was then frozen till sorbet like. Yummy.
Off to bed.
Good thing is I do not feel bloated.
Subscribe to:
Comments (Atom)