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!
Saturday, 31 July 2010
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!
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