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.

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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.

Veggie Chilli

#MeatfreeMonday, Healthy, Herbs, Mexican, Vegan, Vegetables, Vegetarian

Veggie Chilli

Preparation & cooking time: 1 hour
Makes: 4-6 portions

Chilli has always been one of my favourite meals; the depth of flavour that you can get with this dish is amazing and the best thing is that the more you make the better it will taste over the following days! I always make some tortilla chips to go with mine, but you could always have it with rice or pitta breads. It also goes really well with some guacamole! This has always gone down really well when I have cooked it for people and is great for a party or sporting event. 

Ingredients:

  • 2 onions, roughly chopped
  • 4 cloves of garlic, roughly sliced
  • 2 red peppers (or yellow), deseeded and roughly diced
  • A large bunch of coriander, stalks chopped and leaves set aside
  • 2 fresh green chillies, deseeded and sliced
  • 1 teaspoon ground cinnamon
  • 1 teaspoon cayenne pepper
  • 1 1/2 teaspoons ground cumin
  • 1/2 teaspoon of smoked paprika
  • 2 tins of chopped tomatoes
  • 2 tins of beans, of your preference (chick peas, kidney beans, borlotti beans etc.)
  • 4-5 mushrooms, roughly chopped
  • Salt and pepper
  • Olive oil
  • 2 sweet potatoes or butternut squash, peeled and diced into 1 inch cubes
  • 4 wholemeal tortillas, cut into rough triangles

Method:

1.   Preheat the oven to 200 C. Place the cubed potato or squash onto a large roasting tray. Sprinkle a little smoked paprika and cumin onto the potatoes along with some salt and pepper and a glug of olive oil. Using a spoon or your hands, get the potatoes covered in the spices and oil and put the tray into the oven for 40 mins or until they are nice and golden and cooked through.

2.   In a large, heavy based pot add a few tablespoons of olive oil and place it over a medium to high heat. Add the onion, garlic, peppers, chillies and coriander stalks to the pan and cook for 5-10 minutes or until the onions and garlic are nice and soft.

3.   Add the cinnamon, cayenne pepper, cumin and smoked paprika to the pan and fry for a further 10 minutes to really get the flavours going!

4.   Add the beans and tomatoes to the pan, bring to the boil and let it simmer for 30 minutes. The sauce will thicken nicely, but if you feel it is getting too thick then you can always add a dash of water to loosen it. Add in most of the coriander leaves, leaving some aside for garnish, and also throw in the mushrooms.

5.   Once the potato/squash cubes are finished, add them to the pot of chilli. Now it is time to make the tortilla chips. Place the tortilla triangles onto a roasting tray and brush with a tiny amount of oil and sprinkle with some salt and pepper. Put the tray in the oven for a few minutes, keeping an eye on them to make sure that they do not get too much colour. Once they have turned a nice golden brown you know they are ready. Take them out of the oven and leave them to one side to cool whilst you are finishing the chilli.

6.   By now your chilli should be ready. Taste it and add some salt and pepper if it is needed.

Place the pot and tortilla chips in the middle of the table and let everybody help themselves to it all. I love eating this watching sports or whenever I have friends coming over! I hope you like it 🙂   

Bruschetta, 3 ways!

Healthy, Sandwich, Vegan, Vegetarian, Vini's Sandwiches

021

Plain and simple, bruschetta is great! It is so convenient and easy to make that you can rustle it up so quickly with practically anything that you have lying around in your fridge and cupboards (you can even use stale bread!). You can be as creative or as simple as you would like, which is why for this post I have created three of my favourite recipes to show you some different ideas that you can use and hopefully give you some ideas so that you can make your own bruschetta!

 Tomato, Basil & Avocado Pesto Bruschetta

026

Makes: 3 Bruschetta (with plenty of avocado pesto left over!)
Preparation & cooking time: 5-10 minutes

Ingredients:

  • 3 2cm slices of ciabatta (or whatever bread you prefer)
  • A handful (6-10 depending the size) of ripe cherry tomatoes
  • A drizzle of garlic oil (or extra virdin olive oil)
  • A drizzle of lemon juice
  • A large bunch of basil (reserve a few leaves for garnish)
  • 2 avocados (peeled and pitted)
  • 60g pine nuts
  • 2 tablespoons lemon juice
  • 3 cloves of garlic
  • 120ml extra virgin olive oil
  • Sea salt & freshly ground pepper

Method:

1.   Place the slices of bread under a really hot grill to get nice and crunchy. When the bread starts to colour rub it with a peeled clove of garlic and then flip it over for the other side to get toasted and when this side has colour rub it with the clove of garlic. Rubbing the garlic on the bread will give it such an amazing flavour! Once toasted take the bread out and leave to the side whilst you prepare the topping.

2.   Half the cherry tomatoes and then slice the halves roughly and put them into a bowl. Slice a few leaves of basil and put into the bowl with the tomatoes. Dress the tomatoes with a good drizzle of garlic oil (this is really easy to make, just peel and slice 6 garlic cloves in half and put them into a jam jar and then top this up with extra virgin olive oil. After a day or so this will start to have an amazing garlic flavour and is great to use in dressings!) or extra virgin olive oil will be great, followed by a squeeze of lemon juice and a pinch of salt and pepper.

3.   To make the avocado pesto, place the remaining basil leaves (leave 2 for garnish) , avocados , pine nuts, lemon juice, garlic and extra virgin olive oil into a food processor and blend until it is really smooth. Once the pesto is creamy and smooth season it generously.

4.   To prepare the bruschetta, place a spoonful of the tomato mixture onto a slice of the toasted bread and top this with a few large drops of the avocado pesto. To make it look pretty, slice the left over basil leaves finely and sprinkle over the top and voila, you have a delicious bruschetta made really quickly! You can use the leftover pesto as a topping for pasta!

Balsamic dressed beetroot with herby bean cream

025Makes: 3 Bruschetta (with plenty of herby bean cream left over!)
Preparation & cooking time: 5-10 minutes

Ingredients:

  • 3 2cm slices of ciabatta (or whatever bread you prefer)
  • 1 large beetroot, boiled, peeled and sliced into cubes
  • A drizzle of good balsamic vinegar
  • A drizzle of extra virgin olive oil
  • Sea salt & freshly ground black pepper
  • 1 can of cannelini beans, drained (or any other white beans that you can get)
  • 60ml extra virgin olive oil
  • 2 tablespoons water
  • 1 tablespoon lemon juice
  • 2 garlic cloves
  • A bunch of dill (or the herb of your choice)
  • Sea salt & frshly ground black pepper

 Method:

1.   Place the slices of bread under a really hot grill to get nice and crunchy. When the bread starts to colour rub it with a peeled clove of garlic and then flip it over for the other side to get toasted and when this side has colour rub it with the clove of garlic. Rubbing the garlic on the bread will give it such an amazing flavour! Once toasted take the bread out and leave to the side whilst you prepare the topping.

2.   In a bowl, dress the diced beetroot with a drizzle of extra virgin olive oil and balsamic vinegar along with a pinch of salt and pepper.

3.   To make the herby bean cream, blend the can of beans, oil, water, lemon juice, garlic cloves, dill and salt & pepper in a food processor until you have a silky smooth mixture.

4.   To make the bruschetta, place a big spoonful of the beetroot mixture on top of a piece of the toasted bread followed by a nice dollop of the bean cream. Slice some parsley or dill to sprinkle over the top of the bruschetta. There you have a delicious bruschetta ready. You can use the remaining bean cream as a dip with some warmed pitta breads or some steam veg and it is excellent!

Pea & Mint Bruschetta

032Makes: 3 Bruschetta
Preparation & cooking time: 5-10 minutes

Ingredients:

  • 3 2cm slices of ciabatta (or whatever bread that you prefer)
  • 280g frozen peas (thawed)
  • 1 tablespoon chopped fresh mint (a little reserved for garnish)
  • 2 tablespoons extra virgin olive oil
  • Sea salt & freshly ground black pepper

Method:

1.   Place the slices of bread under a really hot grill to get nice and crunchy. When the bread starts to colour rub it with a peeled clove of garlic and then flip it over for the other side to get toasted and when this side has colour rub it with the clove of garlic. Rubbing the garlic on the bread will give it such an amazing flavour! Once toasted take the bread out and leave to the side whilst you prepare the topping.

2.   To prepare the pea and mint topping, blend the peas in a food processor until they are roughly chopped. Stir in the mint, oil, salt & pepper. Place a spoonful of the pea and mint mixture on top of the bread and top with a sprinkling of the chopped mint. With the leftover pea and mint mixture you can make a delicious risotto!

I hope you like the different bruschettas; let me know what your favourite types of bruschetta are! 🙂