Quinoa with Mushrooms and Sundried Tomatoes

Quinoa with Mushrooms and Sundried Tomatoes
Calories: 94.55 kcal
Ingredients
  • 200 g Cooked Quinoa
  • 130 g Red Onion, chopped
  • 100 g Chestnut Mushrooms, chopped
  • 50 g Sundried Tomatoes, chopped
  • 25 g Parsley, chopped
  • 10 g Garlic, chopped
  • 1/2 Lemon
  • 1 tsp Mixed Herbs
  • 1 tsp Dried Ground Cumin
  • 1 tsp Paprika
  • Salt and Pepper to taste
How to make
  1. Cook the quinoa, place the quinoa in a pan, add water which just covers the top by 1cm, bring to the boil, reduce to a simmer and place lid on the pan, cook for about 10-15 mins until soft, add more water if needed but all the water should have absorbed

  2. Using a large frying pan or a wok, place it on a medium heat and add 50 ml water

  3. Add onions and garlic to the pan and stir for a few mins

  4. Add the remainder of the ingredients and stir for a few more mins. Add more water if needed to allow the mixture to cook.

  5. Add the cooked quinoa and stir well until all the ingredients are combined

Nutrition Facts
Quinoa with Mushrooms and Sundried Tomatoes
Amount Per Serving (100 g)
Calories 94.55 Calories from Fat 33
% Daily Value*
Fat 3.65g6%
Saturated Fat 0.44g3%
Trans Fat 0.02g
Polyunsaturated Fat 1.78g
Monounsaturated Fat 1.05g
Sodium 254.15mg11%
Potassium 333.25mg10%
Carbohydrates 13.15g4%
Fiber 1.84g8%
Sugar 3.02g3%
Protein 3.49g7%
Vitamin C 22.8mg28%
Calcium 35.64mg4%
Iron 2.27mg13%
* Percent Daily Values are based on a 2000 calorie diet.
Continue Reading

Ratatouille

Ratatouille
Servings: 4
Calories: 199.83 kcal
Ingredients
  • 400 g Large tomatoes chopped
  • 300 g Aubergines chopped
  • 200 g Red pepper chopped
  • 140 g Courgette chopped
  • 130 g Red onion sliced
  • 120 g Leek sliced
  • 150 g Green pepper chopped
  • 100 g Sundried tomatoes blitzed into a paste
  • 20 g Garlic finely chopped or crushed
  • 5 Sprigs Thyme
  • 1 Tsp Dried Oregano
  • 200 ml Water
  • 1 Tsp Dried mixed herbs
How to make
  1. Chop all vegetables into large pieces so that they don't disintegrate. Approx 1 to 2cm pieces.

  2. Use a large heavy based pan and place about 50ml of water at the bottom.

  3. Turn the heat onto medium heat and add the onions, leeks and garlic. Allow to cook for 2 mins and then add all the remaining vegetables, sundried tomato paste and herbs. Cook for about 5 mins until the vegetables begin to soften. Add more water if needed.

  4. Add the 200ml of water and bring to the boil. Place the lid on and allow to simmer for 20 mins.

  5. Add salt to taste.

  6. Can be eaten as a hot or cold dish with a variety of toppings.

Nutrition Facts
Ratatouille
Amount Per Serving (443 g)
Calories 199.83 Calories from Fat 125
% Daily Value*
Fat 13.93g21%
Saturated Fat 1.92g12%
Trans Fat 0.09g
Polyunsaturated Fat 7.39g
Monounsaturated Fat 3.81g
Sodium 263.84mg11%
Potassium 1054.93mg30%
Carbohydrates 14.46g5%
Fiber 2.13g9%
Sugar 11.6g13%
Protein 5.16g10%
Vitamin C 197.28mg239%
Calcium 84.78mg8%
Iron 2.66mg15%
* Percent Daily Values are based on a 2000 calorie diet.
Continue Reading

Chilli Con Carne

Chilli Con Carne
Prep Time
10 mins
Cook Time
1 hr
 
Course: Dinner, Main meals
Servings: 4
Ingredients
  • 500 g Minced Lamb or Quorn
  • 200 g Red onion chopped
  • 40 g Garlic chopped/crushed
  • 25 g Fresh Thyme whole sprigs
  • 4 tsp Paprika
  • 2 tsp Smoked Paprika
  • 3 tbsp Balsamic vinegar
  • 3 tbsp Tomato puree
  • 400 g Tinned tomatoes, chopped
  • 400 g Red kidney beans
  • 1 tbsp Black molasses or Treacle
  • 2 tsp Chilli flakes
  • 2 tsp Nutritional yeast
  • Fresh coriander for garnish
How to make
  1. Put some water in a large pan, add the onion and garlic. Cook for a minute.

  2. Add the mince and cook until brown.

  3. Add the remaining ingredients and stir.

  4. Bring to the boil, put the lid on and simmer.

  5. You can cook this in the oven if you have time for about 1 hour. Add some extra water if needed. Or cook it on the top of the cooker for 20 minutes.

Continue Reading

Classic Tray Bake

Classic Tray Bake
Prep Time
10 mins
Cook Time
30 mins
 

Tray bakes are our absolute go to. You can use any vegetables you have in the house and make them vegan or add your choice of meat. We even add meat balls and let them bake. The key is LOTS of fresh, dried herbs and garlic!

Course: Dinner
Servings: 4
Ingredients
  • 1.5 kg Fresh Vegetables
Vegetables to use in a tray bake
  • cherry tomatoes
  • broccoli
  • leeks
  • red onions
  • courgette
  • cauliflower
  • aubergine
  • 40 g Fresh Garlic, chopped finely
  • 75 g Fresh mixed herbs oregano, thyme, parsley, basil, dill
  • 25 g Mixed dried herbs
  • salt to taste
  • 50 ml Organic cold pressed olive oil
Protein Options
  • 300 g Organic Tofu
  • 500 g Chicken Breast
How to make
  1. Chop all the vegetables into large chunky pieces and place them all in the tray.

  2. Chop the Tofu or chicken, which ever you are using, into 1cm chunks and add to the tray.

  3. Pour enough water into the tray to coat the bottom of the tray. Cover with foil and bakes for 20-30 minutes in the oven at 180C.

  4. When you are ready to serve, put on a plate and drizzle with the cold pressed olive oil.

Continue Reading

Turkey Bolognese

Turkey Bolognese
Prep Time
10 mins
Cook Time
15 mins
Total Time
25 mins
 

The recipe works well with lamb or chicken too and is a great way to get lots of vegetables into a meal. As always you can replace the vegetables with what you have at home but do remember to add new vegetables to your diet each week.

Course: Main Course
Cuisine: Italian
Servings: 6
Calories: 97 kcal
Ingredients
  • 500 g Fusilli pasta/ spaghetti or courgettie
For the bolognaise:
  • 500 g Turkey mince
  • 230 g Cherry tomatoes chopped in halves
  • 225 g Leeks chopped semi-finely
  • 225 g Courgettes chopped semi-finely
  • 220 g large tomatoes chopped semi-finely
  • 10 g Garlic cloves finely chopped
  • 140 g Bell pepper chopped semi-finely
  • 135 g White onion chopped semi-finely
  • 3 tbs Olive oil
  • 2 tbs Tomato puree
  • 20 g Fresh basil torn into small pieces
  • 1 tsp Balsamic vinegar
  • Salt/Black pepper to taste
  • 10 g Fresh Thyme
  • 1 tsp Mixed dried herbs
  • 30 g cold pressed olive oil this is not for cooking but to drizzle once serving
How to make
  1. Use a large saucepan with a lid. Pour enough water or chicken bone broth to the pan to lightly cover the bottom. Bring to the boil.

  2. Add the chopped onions and garlic to the pan and allow them to become soft. Add water if needed.

  3. Add the mince and allow that to cook for a few minutes.

  4. Next add all the remaining vegetables and herbs. Bring to the boil and then allow to simmer for 10-15 minutes.

  5. Do not add water initially, as the vegetables and turkey mince should release water. However if you need some add, sparingly.

  6. If you are having it with pasta put the pasta on to cook, following the instructions at the same time as you start to cook the pasta.

  7. If you are using courgettie, then you will not need to cook this. It will cook with the heat of the hot bolognaise, once you put it in the dish.

  8. When serving garnish with a sprig of basil and a drizzle of the olive oil.

Nutrition Facts
Turkey Bolognese
Amount Per Serving (100 g)
Calories 97 Calories from Fat 29
% Daily Value*
Fat 3.21g5%
Saturated Fat 0.7g4%
Sodium 20mg1%
Carbohydrates 8.76g3%
Sugar 1.97g2%
Protein 8.18g16%
* Percent Daily Values are based on a 2000 calorie diet.

Continue Reading

Spanish Chicken with Chorizo

Recreate a taste of the Mediterranean with this dish. The paprika, chorizo and olives each add a different depth of flavour and texture. Perfect for lunch or dinner all year round with the warming spices and freshness of the tomatoes. Ensure you drizzle each serving with organic cold pressed olive oil to enhance your family’s phenol intake.

Spanish chicken with chorizo
Prep Time
10 mins
Cook Time
25 mins
Total Time
35 mins
 
Course: Dinner
Ingredients
  • 4 chicken breast
  • 10 cloves garlic
  • 1 chorizo sausage
  • 2 onions
  • 1 leek
  • 100 g spinach
  • 2 tbsp nutritional yeast
  • 400 g chopped tomatoes
  • 1 red pepper
  • 1 green pepper
  • 2 tsp paprika
  • 1 tsp smoked paprika
  • 2 tsp Himalayan salt
  • 2 tsp mixed herbs
  • 20 g olives (optional)
  • organic cold pressed olive oil
How to make
  1. Place garlic, onions and leeks in a pan with a little water to steam fry.

  2. Stir and cook for a few minutes.

  3. Add chorizo and stir.

  4. Add chicken, spinach and peppers. Stir.

  5. Add in the spices, salt and nutritional yeast. Stir.

  6. Add the tomatoes. Stir well and leave to cook for 15 minutes.

  7. Drizzle each serving with organic cold pressed olive oil.

Replace the chicken and chorizo with 1 pack of tofu and 1 tin of beans (chickpeas or red kidney beans) to make this dish vegan.

Continue Reading

Indian Red Kidney Bean

 

Indian Red Kidney Beans
Prep Time
5 mins
Cook Time
40 mins
Total Time
45 mins
 

This is a healthy version of a classic Punjabi dish. Red kidneys beans are a powerhouse of proteins, vitamins, minerals and iron. Have them with a small amount of brown rice to make a complete vegan protein. This dish  benefits from being simmer for longer but can also be eaten after 40-45 minutes. Using tinned organic kidney beans makes life much easier then starting with the dried version.

Course: Main Course
Cuisine: Indian
Servings: 8
Calories: 63 kcal
Ingredients
  • 110 g Onion chopped
  • 25 g Fresh Ginger finely chopped
  • 20 g Fresh Garlic finely chopped
  • 1 tbs oil or ghee
  • 1 tsp Whole cumin
  • 1 Red Kashmiri Chilli
  • 400 g Red Kidney Bean tin, with the water Organic and i use Biona
  • 3 tbs Tomato Puree
  • 2 tsp Ground cumin
  • 2 tsp Ground coriander
  • 2 tsp Paprika
  • salt, chilli and pepper to taste
  • 500 ml Water or stock to allow for simmering. you may need more
  • 25 g Fresh Coriander chopped
How to make
  1. Add the oil or ghee to a heavy based pan which is on medium heat.

  2. Add the whole spices to the ghee and allow to cook for a minute.

  3. Add the onions, ginger and garlic. Stir and cook for a few minutes.

  4. Add the ground spices and the tomato puree. Stir thoroughly and add a bit of water/stock to prevent the paste burning.

  5. Add the red kidney beans, along with the water from the tin and the extra water. The kidney beans should be covered.

  6. Bring tot he boil, place the lid on the pan and simmer for 30 - 40 minutes. 

  7. Add the fresh coriander just before serving. 

Nutrition Facts
Indian Red Kidney Beans
Amount Per Serving (100 g)
Calories 63 Calories from Fat 17
% Daily Value*
Fat 1.91g3%
Saturated Fat 0.56g4%
Sodium 10mg0%
Carbohydrates 7.08g2%
Sugar 1.68g2%
Protein 4.03g8%
* Percent Daily Values are based on a 2000 calorie diet.

Continue Reading

Egg Curry

 

Egg Curry
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
 

If you like eggs you will love this! The spices work so well with the eggs and the curry is warming and satisfying. Super quick supper for when you are short of time but also a great dish to serve friends. Serve with cauliflower rice, or rice, or quinoa.

Course: Main Course
Cuisine: Indian
Servings: 6
Ingredients
  • 12 Eggs Boiled and peeled.
  • 1 tbs Ghee or olive oil
  • 1 tsp Whole cumin
  • 1 Red Kashmiri Chilli
  • 1/2 Cinnamon stick
  • 110 g Onion Chopped
  • 25 g Fresh Ginger chopped
  • 15 g Fresh Garlic chopped
  • 50 g Pink Split daal
  • 4 tbs Tomato puree
  • 100 ml Pasatta
  • 400 ml Stock
  • 2 tsp Ground cumin & coriander mixed I made my own
  • 2 tsp Tandoori Masala I used homemade
  • 2 tsp Chaat masala I used homemade
  • 25 g Fresh Coriander chopped
How to make
  1. Place the ghee in a heavy based pan on a medium heat.

  2. Add the whole spices and allow them to cook.

  3. Add the onions, ginger and garlic. Cook for a few minutes. 

  4. Add the daal, the tomato puree, the ground spices, the pasatta, and cook for a few minutes. 

  5. Next add the stock and then the boiled peeled eggs.

  6. Bring to the boil, cover with a lid and simmer for 15 minutes until the lentils are cooked. 

  7. When you are ready to serve sprinkle the fresh coriander over the dish. 

Continue Reading

Cauliflower & Sweet Potato Pizza Bases

 

Cauliflower & Sweet Potato Pizza Bases
Prep Time
15 mins
Cook Time
30 mins
Total Time
45 mins
 

You cannot imagine my delight when I experimented with this recipe and finally was able to come up with a pizza base which was not only healthy, but tasted good and was vegan. After many years of using shop bought 'plastic' alternatives or trying to create piazza bases that were as close to the 'pizza' taste as possible, I gave up with both those concepts and created my own. It is firm enough to also use as a quiche crust or base for a flan. This will be a definitely  be used this Christmas as the vegetarian option. 

Course: Main Course
Cuisine: Italian
Servings: 6
Calories: 120 kcal
Ingredients
  • 750 g Sweet Potatoes Peeled and chopped into small pieces.
  • 750 g Cauliflower This is the weight of the whole cauliflower but you will only be using the florets.
  • 100 g Gluten free flour of your choice. I used Quinoa flour.
  • 150 g Ground Almonds
  • 20 g Fresh Basil
  • 1 tsp Salt
  • 1 tbs Dried Mixed Herbs
How to make
  1. The sweet potato and the cauliflower florets need to be cooked. I do this in a steamer; I place the sweet potatoes int he bottom with the water and place the cauliflower florets in the top part of the steamer, so that both vegetables are cooked at the same time. This takes about 10 minutes. Once they are cooked allow them to coll for a few minutes. 

  2. Place the Sweet potato in the large mixing bowl and mash them with a fork until smooth. 

  3. Use a food processor to make the cauliflower into the consistency or cauliflower rice; fine small pieces. Add the basil to the food processor at the same time so that it is finely chopped. 

  4. Add the cauliflower mix to the bowl with the mashed sweet potato. 

  5. Add the remaining ingredients and mix with your hands until everything is evenly combined. 

  6. Use some Olive oil to lightly grease some baking parchment ans place this on a shallow baking tray. Using your hands, take approximately 1/6 of the mixture, which will be a large handful, and place on o the tray. Use your hands to press the mixture down until it resembles a flat disk approximately 17cm across and  1.5 cm thick. You can make them any size you require, so even mini ones work well. 

  7. Place the tray in the oven, 190C, for 25 to 30 minutes. Keep checking as they may be cooked more quickly. 

  8. Use a spatula to gently un-stick the pizza base from the baking parchment. Allow to cool or just top with your tomato base; I use the sundried tomato sauce or some Protein Packed Pesto and then a selection of toppings. Place back in the oven for a few minutes and then eat and enjoy. 

Nutrition Facts
Cauliflower & Sweet Potato Pizza Bases
Amount Per Serving (100 g)
Calories 120 Calories from Fat 47
% Daily Value*
Fat 5.26g8%
Saturated Fat 0.51g3%
Sodium 132mg6%
Carbohydrates 13.86g5%
Sugar 4.03g4%
Protein 4.27g9%
* Percent Daily Values are based on a 2000 calorie diet.

Continue Reading

Laksa

 

Laksa
Prep Time
5 mins
Cook Time
15 mins
Total Time
20 mins
 

This is one our family favourites and mine too, mainly because it takes 20 minutes to cook and can be made vegan or with chicken or prawns. We serve this at my Nursery too and all the children love it. It's great as a soup without the noodles or rice for a low-carb option. 

Course: Main Course
Cuisine: Malaysian
Servings: 6
Calories: 249 kcal
Ingredients
  • 1 tbs Coconut Oil You can use Sesame oil instead
  • 15 g Fresh Garlic Chopped
  • 25 g Fresh Ginger Chopped
  • 110 g Red Onion chopped
  • 1/2 tsp Ground Turmuric
  • 1 tsp Ground Coriander
  • 120 g Leek Chopped
  • 300 g Broccoli Chopped into small florets. You can use the stem too.
  • 100 g Mange Tout Chopped
  • 175 g Baby Corn Chopped
  • 110 g Pak Choi Chopped
  • 75 g Bell Pepper Chopped
  • 75 g Carrot
  • 400 ml Coconut Milk
  • 1 tsp Garam Masala
  • 1 tsp Salt
  • 250 g Frozen Prawns substitute for chicken or tofu.
  • 25 g Fresh Mint Chopped
  • 25 g Fresh Coriander Chopped
  • Juice of 1/2 Fresh Lime
  • 250 ml Stock or water
How to make
  1. Add the oil to a large saucepan, which is over a medium heat.

  2. Add the ginger, garlic and onion to the oil and cook for a few seconds.

  3. Add the turmeric and ground coriander and stir for a second.

  4. Next add all the vegetables, prawns and the stock, bring to the boil and allow to simmer for 10 minutes. 

  5. Add the coconut milk, fresh coriander and mint as well as the lime juice to the pan and mix thoroughly. Simmer for 1 minute and then serve with rice or noddles, or just as it is. 

Nutrition Facts
Laksa
Amount Per Serving (100 g)
Calories 249 Calories from Fat 27
% Daily Value*
Fat 3.03g5%
Saturated Fat 2.27g14%
Sodium 239mg10%
Carbohydrates 3.28g1%
Sugar 2.15g2%
Protein 4.75g10%
* Percent Daily Values are based on a 2000 calorie diet.

Continue Reading