HEART HEALTHY BEANS ON TOAST

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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.

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VEGETABLE BIRYANI

#MeatfreeMonday, asian, biryani, curry, dairy free, exercise, fitness, food, foodshare, free from, go vegam, go vegan, health, Healthy, healthy food, Herbs, plant power, quick food, Vegan, vegan food, Vegetarian, what vegans eat, whole food, wholefoods

VEG BIRYANI

Preparation & cooking time: 1 hour
Makes: 6 large bowlfuls 

I made this meal over the weekend because it is one of my girlfriends all time favourites! She absolutely loves biryani so I though I would treat her and make a big bowlful. The flavours that you get from this dish are great; it all starts by making your own curry paste, this really makes a difference and it is so easy to make! You can use different vegetables as well but I have just gone for our favourites; I especially love the cauliflower with the curry spices.

Ingredients:

  • 1 head of cauliflower, chopped into small pieces
  • 2 small sweet potatoes, peeled and cubed
  • 2 potatoes, peeled and cubed
  • 1 large onion, roughly chopped
  • 3 tablespoons of oil
  • 3 large handfuls of frozen peas
  • A large handful of asparagus, chopped into 1 inch pieces
  • 1 litre of water
  • 1 red chilli, sliced
  • 2 teaspoons of white mustard seeds
  • 500g basmati rice
  • 1/2 lemon
  • A handful of coriander
  • 2 tablespoons of mixed seeds

For the curry paste (makes three large tablespoons of paste): 

  • 2 teaspoons of cumin seeds
  • 2 teaspoons of coriander seeds
  • 1 teaspoon of mustard seeds
  • 2 garlic cloves, peeled and chopped
  • A thumb-sized piece of ginger, peeled and roughly chopped
  • 2 tablespoons of tomato puree
  • 2 tablespoons of rapeseed oil
  • 1 teaspoon of turmeric
  • A small bunch of coriander
  • A pinch of salt and pepper
  • A green chilli

Method:

1. Preheat your oven to 220C. Place the oil in a large roasting tray and place the tray in the oven and get the oil nice and hot. Once the oil is nice and hot, place the cauliflower, onion and potatoes in the tray along with a pinch of salt and pepper and mix together so that all of the vegetables are coated in oil. Place the tray into the oven and roast for 15 minutes, or until the veg starts to get a nice colour to it.

2. Whilst the vegetables are in the oven, you can make your curry paste. Place a frying pan over a medium heat and add the seeds and toast them for a couple of minutes until they are starting to turn golden brown. Put the toasted seeds into a blender along with the rest of the ingredients and blitz until you have a nice smooth paste.

3. Boil the water in a kettle. In a large jug, mix together the boiling water, chilli, mustard seeds and curry paste.

4. After the vegetables have been in the oven for 15 minutes, take the tray out of the oven and add the basmati rice, peas and asparagus to the tray. Pour over the water-curry paste mixture and combine everything together. Cover the tray tightly with tin foil. Turn the oven heat down to 190C and put the tray in the oven for 30 minutes.

5. After 30 minutes the rice should be nice and fluffy and all of the liquid should have been absorbed. To serve the biryani, squeeze over the juice of the lemon and scatter the coriander leaves and seeds over the top. Delicious!

BLUEBERRY PANCAKES

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PANCAKES

Preparation & cooking time: 20-30 minutes
Makes: 8 medium sized pancakes

Over the weekend I really fancied something hot for breakfast. My breakfasts usually consist of a smoothie, or some fruit, or some oats but I wanted something different. I decided to make some blueberry pancakes as I had just been to the farmers market and bought some really plump and tasty blueberries. Pancakes are one of the best breakfasts going; I am really glad that I like them now because growing up I was never a massive fan of them. This recipe is really easy to put together, and although it is not the healthiest breakfast, I have made sure to add some good ingredients to provide a lot more in terms of nutrient value in comparison to a bog standard pancake recipe. Feel free to mix up the fruit that you use in the recipe; I have made them with raspberries and blackberries before and they have turned out amazingly! There are also so many toppings that you can use, I have included my two favourites in this recipe, but you can use whatever you like the most.

Ingredients:

  • 125g organic plain white flour (you can use the flour of your preference e.g. wholemeal etc.)
  • 1 tablespoon of ground flaxseed
  • 1 teaspoon baking powder
  • ¼ teaspoon bicarbonate of soda
  • A pinch of salt
  • 1 teaspoon of caster sugar
  • 1 teaspoon chia seeds
  • 1 teaspoon of ground cinnamon
  • The zest of half a lemon
  • 1 tablespoon of coconut oil, melted
  • 250ml of almond milk
  • 1 teaspoon of cider vinegar
  • 75-100g of blueberries

PANCAKE COLLAGE

Method:

1. Preheat the oven to its lowest temperature. You will need to cook the pancakes in batches and keep them warm in the oven until you have used up the batter.

2. In a large bowl combine all of the dry and wet ingredients (apart from the blueberries) together and mix quickly. Don’t over mix the mixture as you don’t want the baking powder to activate in the bowl, you want it to activate as the mixture goes into the pan giving you a lovely fluffy pancake. Gently fold the blueberries into the mixture trying not to burst them.

3. Place a frying pan over a medium heat and add in a small amount of coconut oil. This recipe makes 8 medium sized pancakes. Use a medium sized ladle pour one ladleful of batter into the pan. If you are using a large frying pan you may be able to cook more than one pancake at a time. Cook the pancakes for around 2 minutes on each side. Flip the pancake over when the bottom has become nice and golden and bubbles are showing on the top of the pancake. Once the pancakes are cooked place them on a roasting tray in the oven to keep them warm. Keep doing this until you have used up all of the batter. Then serve them up when they are all ready and put the toppings that you like on top.

My two favourite toppings have to be lemon, sugar and cinnamon and then soya yoghurt, maple syrup and chia seed. Both of these are so tasty but you can use the topping of your choice. I would love to hear what your favourite toppings are so I can give them a try.

Nutrition:

(see Know Your Food Page)

Flaxseed: Flax seeds are a great source of omega-3 fatty acids. They are high in vitamin B1, dietary fibre, magnesium and phosphorus and also offer moderate levels of vitamin B3, B5 and B6.

Chia seeds: Chia seeds are a great source of omega-3 fatty acids which contribute to the maintenance of normal blood cholesterol levels.

Cinnamon: Cinnamon is an excellent source of dietary fibre, calcium and iron.

Lemon: Lemons, like with other citrus fruits, are an excellent source of vitamin C and dietary fibre.

Blueberries: Blueberries are a good source of dietary fibre, manganese, vitamin C and vitamin K.

BUTTERNUT SQUASH, SPINACH & CHICKPEA CURRY WITH LEMON COUSCOUS

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Butternut squash curry

Preparation & cooking time: 1 hour
Makes: 4 portions

I thought I would give you a curry recipe today seeing as the last curry recipe on my blog was posted ages ago! There is nothing really that beats a good curry and yesterday I had a major cravings for one, so I decided to make my girlfriend and myself this dish which is packed full of amazing ingredients and served with a really light and fragrant couscous. I would usually have rice with this dish but I fancied trying something new and it turned out really well.

Ingredients:

  • 1 butternut squash, deseeded and chopped into 1 inch chunks
  • 4 teaspoons of curry powder
  • 2 teaspoons of ground cumin
  • 2 teaspoons of ground coriander
  • 1 teaspoon of dried chilli flakes
  • Salt and pepper
  • 2 tablespoons of rapeseed oil
  • 2 red onions, finely chopped
  • A 2 inch chunk of ginger, peeled and thinly sliced
  • 3 cloves of garlic, peeled and finely sliced
  • A bunch of coriander, stalks and leaves roughly chopped
  • 1 large green chilli, deseeded and finely sliced
  • 6 large ripe tomatoes, cut into quarters
  • 1 tin of chickpeas, drained and rinsed
  • 150g spinach
  • 3 large handfuls of couscous
  • 1 teaspoon cumin seeds
  • 1 teaspoon coriander seeds
  • 1/2 teaspoon turmeric
  • 1/2 a lemon, cut into 4
  • A handful of basil leaves

Cous cous

Method: 

1. Preheat the oven to 200C. Put all of the butternut squash chunks onto a large baking tray followed by two teaspoons of curry powder, the ground cumin, ground coriander, chilli flakes, a pinch of salt and pepper and the two tablespoons of oil. Using your hands, toss the squash and the spices together to make sure that all of the pieces are coated. Put the roasting tray into the oven for 30-40 minutes or until the squash is golden and caramelised.

2. Whilst the squash is in the oven, you can get the curry base on the go. Put a large saucepan over a medium heat and add a glug of oil to the pan to heat up. Put the onions, garlic, ginger, coriander stalks and green chilli into the saucepan and fry for 5 minutes. After 5 minutes add in the remaining two teaspoons of curry powder, stir and fry for a further 5 minutes until all of the ingredients are nice and soft.

3. Put the tomatoes and chickpeas into the pan and bring the ingredients to the boil. Once it is boiling place a lid on the pan and leave to cook for 20 minutes. After 20 minutes all of the ingredients will have combined nicely and the tomatoes will have cooked down.

4. Once the squash has cooked, add it to the saucepan along with the coriander leaves and spinach. Stir all of the ingredients together and leave to cook for a further 5-10 minutes to allow the spinach to wilt down.

5. Whilst the curry is in it’s final stages, it is time to get the couscous ready. This is really simple and quick to do. Boil your kettle and place the couscous into a large bowl with the cumin seeds, coriander seeds, a pinch of salt and pepper, the turmeric, a glug of oil and the lemon. Once the water has boiled, put enough water in the bowl to cover the couscous and then place cling film over the bowl to allow the couscous to absorb the water.

6. Now all of the elements of the meal are ready, it is just time to enjoy it! Sprinkle some chopped basil leaves over the curry and couscous and dig in!

Nutrition:

(see Know Your Food Page)

Butternut squash: Butternut squash is a great source of vitamin A, C and E. It is also a good source of dietary fibre, manganese, magnesium and potassium.

Red onion: Onions are made up of around 90% water and hold low amounts of essential nutrients e.g.vitamin C, vitamin B6 and manganese.

Ginger: Ginger contains a lot of manganese and iron with moderate amounts of vitamin B3 and B6.

Garlic: Garlic contains several nutrients, but due to the low quantity that is eaten it won’t play a huge factor in terms of getting all of your essential vitamins and minerals. In large quantities, garlic holds a lot of vitamin B6, vitamin C, manganese and phosphorus.

Coriander: Coriander is particularly rich in vitamin A, C and K as well as a good source of manganese,iron and potassium.

Chilli: Chillies contain a large amount of vitamin C, potassium, magnesium and iron. They are also a good source of most B vitamins, especially B6.

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

Chickpea: Chickpeas are a nutrient dense food; they are a rich source of protein, dietary fibre, folate, iron and phosphorus. They also provide moderate levels of vitamin B6, magnesium and zinc.

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 Cvitamin K, magnesium, manganese and iron. It is also a good source of vitamin B6, vitamin Ecalcium, potassium and dietary fibre.