Gluten Free Onion & Seed Bread Loaf

This is such a delicious bread and its so easy to make. It is great toasted or drizzled with olive oil and works well with dips and soups. It keeps for about 4 days in an air tight container. The eggs mean that you are getting some protein and the seeds provide much needed Omega’s.

Gluten Free Onion & Seed Bread Loaf
Prep Time
10 mins
Cook Time
40 mins
Total Time
50 mins
 

This is such a delicious bread and its so easy to make. It is great toasted or drizzled with olive oil and works well with dips and soups. It keeps for about 4 days in an air tight container. The eggs mean that you are getting some protein and the seeds provide much needed Omega's.

Course: Breakfast
Servings: 15 slices
Ingredients
  • 150 g Buckwheat Flour
  • 150 g Quinoa Flour
  • 100 g Oats Grind these to make them into a flour
  • 100 g Sunflower Seeds
  • 100 ml Milk Oat Milk or any nut milk
  • 50 g Dried Onions
  • 50 g Sesame Seeds
  • 3 tsp Baking powder
  • 1 tsp Bicarbonate Soda
  • 4 large eggs
  • 2 tsp Dried mixed herbs
  • 1 tsp Himalayan Salt
How to make
  1. Mix all the dried ingredients in a large mixing bowl or in the bowl of a Kitchen Aid.

  2. Mix the eggs and milk together in a jug. 

  3. Mix the wet and dry ingredients together and allow the mixture to become a doughy cake consistency.

  4. Line a bread tin well with olive oil and a baking paper. 

  5. Pour the bread mixture into the tin and bake in the oven for 40 minutes at 180C. 

  6. Once cooked allow to cool enough for you to handle it. Turn it out of the tin and cool on a rack. 

  7. Eat immediately or store in an airtight container for up to 4 days. It may need to be toasted to refresh the flavour. 

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Paprika Seeds & Nuts

These are a delicious snack that can also be used as a savoury topping for salads or on hummus. A great way of delivering Omegas and vital nutrients to the family.

Paprika Seeds & Nuts
Prep Time
5 mins
Cook Time
5 mins
Total Time
10 mins
 

These are a delicious snack that can also be used as a savoury topping for salads or on hummus. A great way of delivering Omegas and vital nutrients to the family. 

Course: Snack
Servings: 10
Calories: 604 kcal
Ingredients
  • 100 g Sunflower Seeds
  • 100 g Pine Nuts
  • 50 g Pumpkin Seeds
  • 3 tsp Paprika
  • 1 tsp Himalayan Salt
  • 1 tsp Ground cumin
How to make
  1. Place the nuts and seeds in a frying pan on a medium to high heat. Toss them frequently to avoid them burning.

  2. As the cook and toast, they will release their natural oils. Once they are toasted to your liking, turn the heat off and add the paprika and the salt to the pan. 

  3. Toss them so the mixture is evenly coated.

  4. Allow to cool before storing in an airtight container.

  5. These will keep for up to a week. 

Nutrition Facts
Paprika Seeds & Nuts
Amount Per Serving (100 g)
Calories 604 Calories from Fat 477
% Daily Value*
Fat 53.05g82%
Saturated Fat 5.63g35%
Sodium 187mg8%
Carbohydrates 10.53g4%
Sugar 2.57g3%
Protein 21.04g42%
* Percent Daily Values are based on a 2000 calorie diet.
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Roasted Vegetable & Quinoa Salad with a Spicy Tomato Dressing

This dish is not what would expect from a salad. It has such robust flavours and lots of different textures, that it is a complete meal. However I do also serve this as a salad at BBQ’s or summer parties so once again a versatile dish to have in your repertoire. It can be made vegan by using tofu instead of chicken or you could make it vegetarian and use paneer or even halloumi.

Roasted Vegetable & Quinoa Salad with a Spicy Tomato Dressing
Prep Time
5 mins
Cook Time
25 mins
Total Time
30 mins
 

This dish is not what would expect from a salad. It has such robust flavours and lots of different textures, that it is a complete meal. However I do also serve this as a salad at BBQ's or summer parties so once again a versatile dish to have in your repertoire. It can be made vegan by using tofu instead of chicken or you could make it vegetarian and use paneer or even halloumi. 

Course: Main Course
Servings: 8 people
Calories: 244 kcal
Ingredients
For the Quinoa
  • 375 g Quinoa
  • 2 large cloves Fresh garlic leave them whole
  • stock or water to cook
For the Roasted Vegetables & chicken
  • 120 g Courgettes thick slices
  • 150 g Squash peeled and chopped into big pieces
  • 120 g Red bell pepper chopped into big pieces
  • 120 g Green bell pepper chopped into big pieces
  • 120 g Aubergine chopped into big pieces
  • 4 large cloves Fresh Garlic
  • 10 g Fresh Basil torn into pieces
  • 350 g Broccoli cut into florest
  • 500 g Chicken pieces
  • 3 tsp Paprika
  • 2 tsp Mixed dried herbs
  • 1 tsp Black Pepper coarse
  • 250/300 ml Stock
For the Spicy Tomato Dressing
  • 275 g Baby cherry or plum tomatoes
  • 15 g Fresh basil Torn into pieces
  • 50 ml Stock
  • 1 tsp Paprika
  • 2 tsp Red chilli flakes add more if you like it hot
  • 1 tsp Salt
  • 1 tbs Balsamic Vinegar
  • 2 tbs Tomato puree
  • 2 tbs Organic Extra virgin olive oil
To Finish
  • Lamb's lettuce or any green leafy vegetable or salad
How to make
To Make the quinoa
  1. Cook the Quinoa according to the instructions, with the whole cloves of garlic in the pan. The will soften once the quinoa is cooked and can be squashed with a fork once cooked to mix into the quinoa. Leave it on one side until you are ready to assemble. 

To Make the Roasted Vegetables & Chicken
  1. Add all the chopped vegetables, chicken , herbs and spices into a large baking tray, along with the stock. 

  2. Mix thoroughly to ensure everything is coated.

  3. Cover with foil and bake for 20/25 minutes at 180C.

  4. Once cooked leave on one side until you are ready to assemble the dish.

To make the Dressing
  1. Place the all the ingredients, except the tomato puree, balsamic vinegar, salt and olive oil, into a pan and allow to simmer until the tomatoes begin to soften and create a sauce.

  2. Remove from the heat once cooked and then add the tomato puree, olive oil, salt and balsamic vinegar. Stir thoroughly.

To assemble the dish
  1. Use a large glass of clear salad bowl.

  2. Place the quinoa in first.

  3. Next place the roasted vegetables and chicken over the quinoa and make sure you pour over any juices.

  4. Spoon the dressing over the top.

  5. Finish with the Lamb's lettuce or your choice of green leaves. 

Nutrition Facts
Roasted Vegetable & Quinoa Salad with a Spicy Tomato Dressing
Amount Per Serving (100 G)
Calories 244 Calories from Fat 14
% Daily Value*
Fat 1.6g2%
Saturated Fat 0.26g2%
Sodium 88mg4%
Carbohydrates 4.96g2%
Sugar 2.05g2%
Protein 5.89g12%
* Percent Daily Values are based on a 2000 calorie diet.
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Sundried Tomato Pasta Sauce

 

Sundried Tomato Pasta Sauce
Prep Time
5 mins
Cook Time
10 mins
Total Time
15 mins
 

This is a super quick, super simple recipe and the intense flavour means that you only need to use a small amount. It is thick enough to use as a pizza topping. It takes minutes to make. 

Course: Sauce
Servings: 10 servings
Calories: 194 kcal
Ingredients
  • 170 g Jar of Biona Sundried Tomatoes
  • 110 g Onion
  • 15 g Fresh Garlic
  • 15 g Fresh Basil
  • 2 tsp Dried Mixed Herbs
  • 1 Tsp Salt
  • Juice of 1/2 lemon
  • 50 ml Water, or enough to make a paste
How to make
  1. Add all the ingredients into a food processor or a Nutribullet and blend until you have a smooth paste.

  2. Pour this paste into a pan and warm through for 5 minutes.

  3. It's ready to use and will also keep in a sealed jar in the fridge for up to 3 days. 

Nutrition Facts
Sundried Tomato Pasta Sauce
Amount Per Serving (100 g)
Calories 194 Calories from Fat 155
% Daily Value*
Fat 17.26g27%
Saturated Fat 2.82g18%
Sodium 3015mg131%
Carbohydrates 7.51g3%
Sugar 4.12g5%
Protein 2.07g4%
* Percent Daily Values are based on a 2000 calorie diet.
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Stuffed Portabello Mushrooms

Stuffed Portabello Mushrooms
Prep Time
10 mins
Cook Time
15 mins
Total Time
25 mins
 

This vegan dish will even please those meat eaters amongst us. This works well as a main course with quinoa or a salad or as a starter. Packed with hidden vegetables and mixed with tofu, so it has great balance of protein, fibre, vitamins and minerals. 

Course: Main Course
Servings: 6
Ingredients
For the stuffing mixture
  • 2 tbs Olive oil or coconut oil
  • 10 g Fresh Garlic
  • 50 g Red onion
  • 100 g Bell pepper
  • 100 g Courgette
  • 200 g Carrots
  • 100 g Fresh Spinach
  • 10 g Fresh Sage
  • 500 g Firm Organic Tofu
  • 2 tsp Salt
  • 2 tsp Pepper
For the Mushrooms
  • 12 Large Portabello Mushrooms
  • 2 tbs Olive oil or coconut oil
How to make
To make the Mushrooms
  1. Remove the stalk from the mushrooms. They should twist off or you could cut them off. Save these for the stuffing mixture. Place the mushrooms in a large baking tray, or two if you need to. Drizzle them with 2 tablespoons of olive oil and place them in the oven at 200C for 7 to 10 minutes. They will become soft and may leave a bit of water. Take them out and leave them until you are ready to stuff them.

To make the stuffing
  1. Place all the vegetables, the mushroom stalks, garlic and the sage in a food processor and blitz until you have a finely chopped consistency. 

  2. Add the remaining oil into a wok or deep frying pan, over a medium heat.

  3. Add the finely chopped vegetable mix to the pan and stir.

  4. Next crumble in the tofu and stir well. Cook for a few minutes. Add slat and pepper to taste. 

  5. Spoon some of the stuffing mixture into each mushroom. You can be very generous with the stuffing.

  6. Place the stuffed mushrooms back in the oven for a further 5 to 7 minutes. 

  7. Serve with Quinoa or a salad. 

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Mixed Lentil Soup

 

Mixed Lentil Soup
Prep Time
5 mins
Cook Time
20 mins
Total Time
25 mins
 

This is a hearty soup which is nutritious and tasty. Combing the lentils means that we are giving our bodies a variety of protein sources which is crucial for a vegetarian and vegan diet.  Easy and quick to make. It is helpful if you have a pressure cooker which will save time.  This is a one pot dish and has no added fat. 

Course: Main Course
Servings: 2 people
Calories: 131 kcal
Ingredients
  • 40 g Moong beans
  • 40 g Pink Mysore daal
  • 40 g Black Split daal, with the skin
  • 350 ml Water May need more
  • 120 g Onion chopped coarsley
  • 10 g Fresh Ginger chopped
  • 10 g Fresh Garlic crushed or chopped
  • 1 tsp Ground Cumin/Coriander
  • 1 tsp Paprika
  • 1/4 tsp Turmeric
  • 1/4 tsp Red Chlli Flakes optional
  • Salt & pepper taste
  • 1 tbs Tomato puree
  • 10 g Fresh Coriander
How to make
  1. Add all the ingredients into a pressure cooker and bring to the boil. 

  2. Once it is boiling, lower the heat to a simmer and allow the soup to cook for a further 15 minutes. 

  3. Once it is cooked, the lentils will be soft, serve with a garnish of fresh coriander and yogurt. This can be eaten with rice or read but also quite substantial without any additional carbohydrate. 

Nutrition Facts
Mixed Lentil Soup
Amount Per Serving (100 g)
Calories 131 Calories from Fat 47
% Daily Value*
Fat 5.18g8%
Saturated Fat 2.1g13%
Sodium 84mg4%
Carbohydrates 15.04g5%
Sugar 1.34g1%
Protein 5.99g12%
* Percent Daily Values are based on a 2000 calorie diet.
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Blueberry & Lemon Breakfast Muffins

 

Blueberry & Lemon Breakfast Muffins
Prep Time
5 mins
Cook Time
15 mins
Total Time
20 mins
 

Each muffin is a complete breakfast which will keep you full and satisfied for ages. The combinations of nuts, seeds, yogurt and fruit, combined with the alternative flour provide a balanced meal. The lemon flavour adds and added zing which lifts all the flavours. This is a dense muffin-it would be with all that goodness- so don't expect a light, fluffy one! It is dairy free, gluten free and has no added fat!! Great for breakfast on the go or even as a snack. Great for the whole family. Oh and did I mention super quick to make!! 20 minutes form start to finish.

Course: Breakfast
Servings: 16 muffins
Calories: 252 kcal
Ingredients
  • 200 g Ground Almonds
  • 50 g Chia seeds
  • 100 g Buckwheat flour
  • 2 tsp baking powder gluten free if you are gluten intolerant
  • 75 g Coconut sugar Any sugar will be fine and you can reduce the sugar if you need to
  • 100 g Organic Live Bio Yogurt
  • 30 g Flaxseed
  • 100 ml Milk I used oat milk to keep this recipe dairy free
  • 190 g Fresh Lemon. You will need the juice and the zest.
  • 200 g Fresh Blueberries
How to make
  1. Put all the ingredients, except the blueberries, into a Kitchen Aid mixer or a Food processor, and mix until you have a thick doughy batter. You can mix by hand too.

  2. Add the blueberries and mix again for 30 seconds.

  3. Place your choice of paper muffin cases in your muffin tin. Use an ice-cream scoop to put half a scoop in each muffin case.

  4. Bake at 180C for 15 minutes. This is in a fan assisted convection oven. 

  5. Allow to cool on a rack. Then enjoy. They will keep in an airtight container for 3 to 4 days. 

Nutrition Facts
Blueberry & Lemon Breakfast Muffins
Amount Per Serving (100 g)
Calories 252 Calories from Fat 136
% Daily Value*
Fat 15.06g23%
Saturated Fat 1.67g10%
Sodium 20mg1%
Carbohydrates 20.13g7%
Sugar 11.81g13%
Protein 9.18g18%
* Percent Daily Values are based on a 2000 calorie diet.
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Tofu Bites

These little burgers or bites, as we call them, are light and full of fresh flavours of basil and garlic. They are vegan and gluten free. They are light pan roasted, with a very little bit of oil, just to brown them. They take 5 minutes to make and are a great protein packed breakfast, snack, lunch or dinner. The raw crushed garlic is an excellent prebiotic.

Tofu Bites
Prep Time
5 mins
Cook Time
5 mins
Total Time
10 mins
 

These little burgers or bites, as we call them, are light and full of fresh flavours of basil and garlic. They are vegan and gluten free. They are light pan roasted, with a very little bit of oil, just to brown them. They take 5 minutes to make and are a great protein packed breakfast, snack, lunch or dinner. The raw crushed garlic is an excellent prebiotic.

Servings: 16 burgers
Calories: 141 kcal
Ingredients
  • 300 g Firm Tofu I use Dragonfly, but use any good quality tofu
  • 25 g Fresh basil
  • 5 g Fresh garlic
  • pinch of Himalayan salt
  • 1/4 tsp Olive oil or ghee or coconut oil this is to cook the burgers
  • 20 g Buckwheat flour
  • 20 g Quinoa flakes You can use more flour instead of the flakes
How to make
  1. Use a blender to crush the garlic and basil with a couple of tablespoons of water.

  2. Crumble the tofu into a bowl and add all the ingredients.

  3. Heat the oil in a frying pan.

  4. Make the tofu mixture into small burgers and cook on each side on a medium heat for 30 seconds. 

  5. Serve with a salad, a dip or in pitta bread with a mint yogurt dressing.

Nutrition Facts
Tofu Bites
Amount Per Serving (100 g)
Calories 141 Calories from Fat 55
% Daily Value*
Fat 6.07g9%
Saturated Fat 1.37g9%
Sodium 38mg2%
Carbohydrates 8.23g3%
Sugar 0.2g0%
Protein 13.41g27%
* Percent Daily Values are based on a 2000 calorie diet.
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What’s all the fuss about sugar?

This is such a ‘hot’ topic at the moment. For me this is great because the more people who talk about sugar, the more questions they ask, the more we can all raise awareness. The sugar tax came into play on 6th April 2018 and this is only for a specific band of fizzy drinks and is aimed at the manufacturers. So some have responded by reducing the amount of sugar in their products, in an attempt to reduce the tax they have to pay. Now there we were thinking they cared about us the consumers. They will also most likely pass any cost on to us as well so prices will go up. You may think this will help to reduce the consumption of sugary drinks but seriously think about the cost of cigarettes; they are extortionate to the non-smoking community, but ask a smoker and he or she will say well that’s not necessarily a sticking point to make them give up. Besides the main point is that manufactures have us over a barrel; we are addicted to sugar so like nicotine or other drugs, once we realise that sugar is addictive, is poisoning our bodies and that manufactures are using it in everything to make us buy more, we see the vicious cycle we are in. So you will spend what you need to to get your next fix of sugar.

The hard part is that highly processed sugary foods and drinks are every where, literally staring at you all the time, so to try to reduce your sugar intake is extremely difficult. Now we are coming to the real problem; firstly we are addicted.  Second, we we try to wean off our addiction, temptation is everywhere, even hidden in foods and drinks that claim to be healthy! So we are stuck between a rock and a hard place. Finally to add to this sad story is that most of the population actually know very little about how to read food labels  and to decipher between ‘good’ and ‘bad’ and also are at a loss of how to begin to make changes.

A common start is to eat lots of fruit, dried, and fresh, drink lots of fruit juices and smoothies or use ‘coconut sugar’ or other such ‘healthy’ sugars instead of refined white sugar. However too few people actually understand what impact too much sugar, added or naturally occurring, is having on our bodies and minds.

You may think ‘well its fairly simple’; if we eat too much sugar our body cannot process it and it is stored as fat, leading to obesity; or our body cannot process it because we have overloaded our system and we end up with Type 2 diabetes. And it may seem as simple as that, but what I am discovering, as I continue my own exploration with sugar and food, is that there is a fundamental lack of understanding of what food is and what is does. Without this knowledge we are feeling our way in the dark. Our body needs sugar and can get the sugar it needs from whole, good, natural ingredients.

My feeling is that we need to be educated at a very basic level and at a very early age as to what food is, what is looks like, what we need it for, and how to cook and eat simple food made from scratch using whole ingredients. We need to look at seasonal foods, mixing carbohydrates, move a way from over processed ingredients. This will take time. Think about how long it takes to kick a habit; and once a user or addict you are always one, therefor it may be a lifelong battle.

I, myself, a huge sugar addict, still struggle and have to tell my brain constantly, ‘NO I don’t want that chocolate or cake or two spoons of sugar in my espresso. It’s bad for me. I WANT and I LIKE this tea without sugar, this home made cake with reduced sugar’. It is a challenge but one I feel we need to start. We need to change our mindset, our psychological relationship with processed and convenience foods, our understanding of lifestyle and foods and we need to start it now.

As a parent, Nursery owner, an employer, and a member of society, I feel, I and everyone, has a responsibility to do what they can to try to turn the bleak statistics around; 1 in 5 children are obese, within that range the risk of getting cancer is increased by 30%. That is avoidable and very sad!

I have some useful videos about sugar on my YouTube channel. Please watch them, leave a comment below and let me know what you would like to know more about! How can I help you to make those changes.

 

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