HEART HEALTHY BEANS ON TOAST

#MeatfreeMonday, avocado, Bread, Breakfast, brunch, dairy free, exercise, fitness, food, foodshare, free from, fun, go vegam, go vegan, health, Healthy, healthy food, Herbs, meat free, meat free monday, organic, plant strong, Vegan, vegan food, Vegetables, Vegetarian, what vegans eat

Baked beans on toast 2

Preparation & cooking time: 20 Minutes
Makes: 2 large portions/4 medium portions

Beans on toast was always one of my favourite go-to meals when I was growing up. It was so quick to make and there was something so great about a tin of Heinz baked beans!! Now that I am older and have realised that the baked beans from the tin are not the healthiest option for you, I have decided to make my very own healthy baked beans; trust me, they will blow you away and you will never want to have the beans from a tin ever again! They are really easy to put together and the flavour that you get is really amazing. I have used healthy ingredients to make this dish so that you can enjoy them and be guilt free. I hope you like it 🙂

Ingredients:

  • 1 tablespoon of coconut oil
  • 1 red onion, finely chopped
  • 4 garlic cloves, roughly chopped
  • 2 tablespoons of tomato puree
  • 1 teaspoon of smoked paprika
  • 2 tablespoons of agave syrup
  • 2 tablespoons of soy sauce
  • 2 teaspoons of dried mixed herbs
  • 2 tins of beans (cannellini beans, kidney beans, borlotti beans etc.), drained and rinsed
  • 1 tin of chopped tomatoes
  • Black pepper
  • Thick slices of brown or granary bread
  • 1 avocado
  • Mixed seeds

Method:

1. Place a large pan over a medium heat and add in the coconut oil. Once the oil is hot, add the onions and garlic to the pan and cook for 5 minutes to soften them up. After 5 minutes, add the tomato puree, agave syrup, soy sauce and mixed herbs to the pan and mix together and cook for a further 5 minutes.

2. Add the beans and the tomatoes to the pan. Bring the beans to the boil and leave to simmer for 10 minutes to allow the sauce to thicken.

3. Whilst the beans are simmering, toast the bread. There is a few ways of serving this meal; you can either put the beans in a bowl and have the toast on the side with cubes of avocado on the top of the beans; you can put mashed avocados onto the toast and then top it with beans; and my personal favourite is to have a mountain of beans on the toast topped with the avocados and seeds!

4. After the beans have finished cooking, season generously with black pepper and then serve the dish in the way that you prefer from point 3.

AWESOME SWEET POTATO & BEAN BURGERS!!

#MeatfreeMonday, bean burger, Bread, burger, dairy free, exercise, fitness, food, free from, go vegam, health, Healthy, healthy food, meat free, meat free monday, nutrition, plant based, recipes, sweet potato, Vegan, vegan burger, vegan food, vegetable burger, Vegetables, Vegetarian, what vegans eat, whole food, wholefoods

Sweet Potato and bean burgers

Preparation & cooking time: 30-40 minutes
Makes: 10 medium sized burgers

Coming into this weekend, both me and my girlfriend really fancied making a big batch of burgers. We both love having bean and chickpea burgers but I wanted to make something a little different this time. I have seen lots of different recipes for vegetable burgers but in the end I decided to make sweet potato and bean burgers; I am so glad that I did because these turned out so well! Sweet potato is really versatile and goes so well with lots of different spices and flavours as well as offering its delicious sweetness to the burger. This recipe makes 10 good-sized burgers and if you are greedy (like we are!) you can polish them of yourself or you could put them on a board and put them in the middle of the table along with some potato wedges and a nice salad to make a perfect weekend lunch. These burgers taste so, so good and won’t leave you feeling guilty for eating them as they are healthy and packed full of fresh ingredients. I really hope you like them 🙂

Ingredients:

  • 1 very large sweet potato (or 2 medium sweet potatoes), peeled and chopped into 2 inch pieces
  • 1 tin of kidney beans (400g), drained and rinsed
  • A large bunch of coriander, roughly chopped (stalks and all)
  • 2 spring onions, thinly sliced
  • A pinch of salt and black pepper
  • 1 heaped teaspoon of ground cumin
  • 1 teaspoon of chilli powder
  • 1/2 a teaspoon of smoked paprika
  • 1/2 teaspoon ground coriander
  • 2 avocados, thinly sliced
  • 2 large tomatoes, thinly sliced
  • Half a cucumber, thinly sliced
  • A large bunch of salad leaves, e.g. rocket, spinach, watercress etc.
  • 10 wholemeal rolls, sliced in half

Burger collage

Method:

1.   Place the sweet potato chunks into a large pan of boiling water and boil until they are soft and are easy to mash. This should take about 10 minutes.

2.   Whilst the potatoes are boiling you can prepare the rest of the burger mixture. Put the kidney beans, coriander, spring onions and all of the dry spices into a large bowl and mash with a fork until the beans have broken down and you have a nice thick mixture. The key with keeping a good texture to the burgers is to not overwork the mixture and making it too fine. A course mixture will give you a much better burger.

3.   Once the potatoes have cooked, drain them in a colander and leave them for a minute or two to steam dry. Add the potatoes to the bean mixture and again mash with a fork to get all of the ingredients combined.

4.   Once the burger mixture has cooled a little, use your hands to make 10 burger patties.

5.   Put a little drizzle of olive oil into a large frying pan and place over a medium heat. When hot, place the burgers into the pan and cook for 5 minutes on each side or until the burgers have a nice golden crust on each side.

6.   Whilst the burgers are cooking, place the the rolls under a hot grill to toast. Take them out when they are nice and golden.

7.   Once the burgers have cooked, you can put the burgers together. Put some salad leaves on the bottom followed by the burger, then the cucumber, tomato and avocado. They are now ready to be devoured! I love to have some ketchup and mustard on my burgers, but you can have whatever sauce you like on the top. 

Nutrition:

(see Know Your Food Page)

Sweet potato: Sweet potatoes are a good source of dietary fibre, and vitamin A as well as being a moderate source of vitamin B5, vitamin B6 and manganese.

Kidney beans: Kidney beans are a great source of protein, dietary fibre, vitamin B9 and iron. They are also a good source of magnesium potassium and zinc. I love kidney beans (and beans in general), they are so tasty and really good for you.

Coriander: I love putting coriander in literally everything, luckily for me it is rich in vitamin A, vitamin C and vitamin K. Coriander is also a moderate source of vitamin B2, vitamin B9 and vitamin E as well as iron, manganese and potassium.

Spring onion: Spring onions are a good source of both vitamin A and vitamin C.

Avocado: Avocados are such a good ingredient; not only are they delicious, they are also really healthy for you. They are a good source of vitamin B5, B6, B9 and vitamin K. They are also an amazing source of essential fatty acids. 

Cucumber: Cucumbers are usually around 90% water. They are not significantly rich in any vitamin or mineral but they are a moderate source of vitamin K.

Tomato: Tomatoes are not significantly rich in any particular vitamin or mineral, but they are a moderate source of vitamin C.

Spinach: Spinach is another ingredient that is delicious but it is also so good for you and will do a lot of good when it is incorporated into your diet. Spinach is a great source of vitamin A, vitamin B9, vitamin C, vitamin K, magnesium, manganese and iron. It is also a good source of vitamin B6, vitamin E, calcium, potassium and dietary fibre.

PITTAS TO DIE FOR!

Baking, Bread, Healthy, Sandwich, Side Dishes, Snack, Uncategorized, Vegan, Vegetarian, Vini's Sandwiches

pitta bread main

Preparation & cooking time: 1 hour 30 mins (includes proving time)
Makes: 4 large or 6 regular pitta breads

If, like me, you love a good old sandwich and you especially love having a stuffed pitta bread, then look no further! This recipe is so awesome! It is easy to make and it tastes so, so good. Making homemade bread is so enjoyable and it really will make your sandwiches and meals taste so much better (and it is also a good way to show off to friends and family a little!). Pitta breads may sound difficult to make, but it is quite the opposite; once you have the dough made and proved, cooking them only takes 5 minutes. You cook the breads on a really high heat which gives them the amazing hollow effect as they puff up! You can flavour the dough with anything you want; in the recipe below I have used chia seeds in them which gives a lovely crunch, but putting toasted spices into the dough is a great way of getting extra flavour into your pittas.

Ingredients:

  • 250g strong white flour
  • 7g instant yeast
  • 1 teaspoon salt
  • 160ml water
  • 2 teaspoons extra virgin olive oil
  • 20g chia seeds (or any seed or spice of your choice)

Pitta CollageIn the picture above, I filled the pittas with stir fried vegetables, baba ganoush and a generous serving of coriander. It was AMAZING!

Method:

1.   In a large bowl put all of the dry ingredients. Put the salt on one side of the bowl and the yeast on the other side of the bowl. You need to make sure the salt and yeast aren’t combined as the salt will kill the yeast. Add 120ml of the water and 1 1/2 teaspoons of the oil to the bowl and mix together using your fingers. Whilst mixing, slowly add the rest of the water (you may not need it all) and the olive oil until you have a soft dough and all of the flour has come off of the side of the bowl.

2.   Pour a little oil onto a clean work surface and place your dough on top of the oil. Knead the bread for 5-10 minutes. The dough may seem a little wet to start with but keep working at it and you will get a lovely smooth dough. Once you have a smooth dough, place it in a clean, oiled bowl and cover it with cling film. Put the bowl in a nice warm place; this will help the help the dough to rise. Leave the dough to prove for 1 hour or until it has doubled in size.

3.   Preheat the oven to 250 C and place a clean baking tray on the middle shelf to get nice and hot.

4.   Once the dough has doubled in size, tip it out onto a flour dusted surface. Knock the dough back (all this means is to push all of the air out of the dough) by folding the dough in on itself and pushing the dough down over and over again until you have knocked all of the air out. This won’t take long to do, maybe a minute or so.

5.   Split the dough into 4 or 6 equal balls and roll out each ball, with a dusted rolling pin, until they are 5mm thick. Dust each pitta with a little flour just to make sure that they do not stick to the baking tray. Take the baking tray out of the oven and place as many pitta breads as you can on the tray (you may have to cook them in batches). Put the tray in the oven and cook the pittas for 5 – 8 minutes or until they start to get some colour. Don’t be tempted to leave them in the oven to go completely brown as you will end up with a brittle pitta bread that will break up as soon as you try to cut into it. Once the pitta breads are cooked, place them onto a chopping board and cover them with a clean cloth until they have cooled down. Once they have cooled the pitta breads should be soft and easy to open and ready to be filled with amazing ingredients!

I made these last weekend for my girlfriends family and they went down amazingly. I served them with a potato curry and a nice salad. The thing I love about these breads is that you can have them with so many different fillings!

I hope you like the recipe. Let me know if you try them out 🙂 

 

Banana bread with fresh bananas, caramel sauce & creme fraiche!

Baking, Bread, Desserts, Vegetarian

DSC_0254

Makes: 1 loaf
Preparation & cooking time: 1 hr 30 minutes

This a great recipe for a nice and easy bake on the weekend. It is awesome because everyone (including myself!) always has some bananas left in the fruit bowl at the end of the week that are past their best, that are bruised & turning black and will undoubtedly be chucked into the rubbish bin at some point; but for this recipe, the riper the banana, the better the bread tastes! It is a versatile bread as you can have it as a dessert (as I am doing with it) with some ice cream or it makes a brilliant breakfast toasted with some jam!

Ingredients:

  • 500g really ripe bananas
  • 400g sugar
  • 4 eggs
  • 150 ml soy milk (or almond milk)
  • 10g baking powder
  • 10g baking soda
  • 500g bread flour
  • 200g vegetable oil
  • 1 extra banana
  • 150g sugar
  • 300ml soy cream
  • 80ml water
  • Creme fraiche
  • Dark chocolate

Method:

1.   Preheat your oven to 150 C.

2.   In a large bowl, mix together the ripe bananas and the sugar until it is a smooth and creamy consistency. Add in the eggs, soy milk and vegetable oil and mix again until smooth. Finally, sieve in the bread flour, the baking powder and baking soda and mix really well so that all of the ingredients are nicely combined. Line a loaf tin with greaseproof paper and rub lightly with a little vegetable oil to make sure that the bread doesn’t stick. Pour the bread mixture into the tin and put into the oven for 45 minutes – 1 hour, or until lovely & golden and when you push a skewer into the bread it comes out clean.

3.   Once the bread is cooked, take it out of the oven and leave in the tin to cool for 10 minutes and then take it out of the tin and leave it to cool completely on a wire rack. Once the bread has completely cooled you can prepare the caramel sauce. In a large heavy-bottomed saucepan mix the sugar and water, cover with a lid and cook over a low heat until the sugar has dissolved.  Increase heat and boil uncovered until the sugar turns a light brown (usually around 5-7 minutes) and stir occasionally with a wooden spoon. Watch it carefully as you don’t want it to burn. Gradually add in the cream and simmer until the sauce has become thick and glossy (should take about 2-4 minutes)!

4.   To serve, cut a nice thick slice of the banana bread and put it onto a plate. Top the bread with diagonally sliced slices of banana and a grenerous serving of the warm caramel sauce. I love having a nice dollop of creme fraiche with this dessert as it cuts through the sweetness of the bread, bananas and the caramel sauce. To make it even more delicious, make some shavings of some really nice dark chocolate and sprinkle it over the top of the dessert!

I hope you enjoy this recipe, it is a real corker to eat 🙂

DSC_0245