AVOCADO CRISPBREADS

#MeatfreeMonday, avocado, Breakfast, brunch, dairy free, exercise, fitness, food, free from, fruit, fun, health, Healthy, healthy food, meat free, meat free monday, nutrition, quick, quick food, raw, raw till four, recipes, rt4, seeds, Vegan, what vegans eat, whole food, wholefoods

Avocado crispbreads

Preparation & cooking time: 5 minutes
Makes: 8 crispbreads

Today I am giving you such a simple recipe that is really tasty, healthy and so quick to make that no matter how busy you are, you will be able to have something that is nutritious and tasty. This is a base recipe that can be played with which is great for breakfast, as a snack or even a light lunch. I always love putting hot sauce on to the top the avocado as well as a sprinkle of cumin and sprinkle of pumpkin seeds. I have used a multi seed ryvita cracker for ease and efficiency but you could always use some toasted wholemeal bread or some baked tortillas if you have a spare couple of minutes. This recipe is really aimed at the people who find it hard to have a quick and healthy breakfast or snack.

Ingredients:

  • 8 ryvita multigrain crispbreads
  • 1 large, ripe avocado
  • 1 large, ripe tomato, thinly sliced (8 slices at least)
  • Salad leaves (rocket, spinach, watercress etc.)
  • 1 lime
  • Salt and pepper

Avocado crispbreal

Method:

1.   Pit the avocado and scrape the flesh into a bowl. Immediately squeeze some lime juice over the top of it to stop it from discolouring. Add a pinch of salt and pepper and mash with a fork until you have a relatively smooth texture. I like my avocado to be a little chunky so I only mash it lightly.

2.   Evenly spread the avocado over the top of the ryvita crispbreads and then top with the tomato slices and salad leaves. I love lime juice so I tend to squeeze over some the salad leaves. As mentioned above, you can put some chilli sauce on to the top it as it goes so nicely.

I know this isn’t really a recipe but it is a good way of getting some extra vegetables into your diet if you are strapped for time. This will be so much better for you than grabbing something from a fast food restaurant.

Nutrition:

(see Know Your Food Page)

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. 

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

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

AWESOME SWEET POTATO & BEAN BURGERS!!

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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.

ASIAN NOODLE SOUP

#MeatfreeMonday, asian, exercise, fitness, food, free from, Gluten Free, Healthy, healthy food, Herbs, main, noodles, plant based, Vegan, vegan food, Vegetables, Vegetarian, what vegans eat, whole food, wholefoods

Noodles soup main

Preparation & cooking time: 20-30 minutes
Makes: 2 large/4 medium portions

Recently, both me and my girlfriend have felt under the weather with colds etc. so I wanted to make something that would really blow the cobwebs away and make us feel better; this recipe did not disappoint! The dish is full of green vegetables, garlic, chilli, ginger and lime which are all things that make me feel refreshed and healthy. There is nothing more satisfying than a big bowl of noodles and broth; and you have to be really noisy when you eat it! I hope you enjoy it.

Ingredients:

  • 1 red onion, roughly chopped
  • 3 cloves of garlic, sliced
  • A thumb size piece of ginger, peeled and thinly sliced
  • 1 red chilli, sliced (seeds removed if you aren’t keen on spice)
  • 1 green chilli, sliced (for garnish)
  • 1 large bunch of coriander, stalks finely sliced and leaves set aside for garnish
  • 1 stick of lemongrass, bruised with the heel of your knife
  • 3 tablespoons rapeseed oil
  • 1 litre of vegetable stock 
  • Juice of 1 lime, plus extra wedges for garnish
  • 1 tablespoon dark soy sauce
  • 1 tablespoon light soy sauce
  • 200g thick rice noodles
  • 2 large handfuls of tender-stem broccoli, cut in half
  • 1 bunch of asparagus, cut into 2 inch pieces
  • 2 carrots, spiralised (or grated if you don’t have a spiraliser) 
  • 1 pak choi, chopped into 2 inch pieces
  • A handful of beansprouts, for garnish

Noodles soup second

Method:

1.   Bring a large pot of water to the boil and then throw the noodles into the water. Cook the noodles a couple of minutes under the instructed amount on the packaging as you want the noodles to keep a nice texture when added to the broth. Drain the noodles in a colander an run cold water over them to cool them down; leave them to one side.

2.   Whilst the noodles are boiling you can prepare the broth. Place a large pot over a high heat and add the oil. Once hot, add in the onion, garlic, ginger, chilli, lemongrass and coriander stalks and fry for five minutes, or until the onions are soft. Once the ingredients are soft, pour in the litre of vegetable stock, dark & light soy sauce and lime juice and bring to the boil.

3.   Let the broth simmer for 10 minutes allowing the flavours to really come together. After 10 minutes, remove the stick of lemongrass from the broth and put the asparagus and broccoli into the broth to cook for a few minutes until they have softened slightly but have kept a nice bite to them.

4.   Evenly portion the noodles, carrots and pak choi into 2 or 4 bowls and pour the hot broth and vegetables over the top of them (this will warm them through). The carrots will keep a really nice crunch. Put a small handful of beansprouts on top of the noodles with some coriander leaves and sliced green chilli. Place some lime wedges on the side of the bowl and enjoy!!

Nutrition:

(see Know Your Food Page)

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.

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.

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

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

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

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

Broccoli: Broccoli is an amazing source of vitamin C, vitamin K and dietary fibre.

Asparagus: Asparagus is an excellent source of dietary fibre, protein, vitamin C, vitamin E and especially vitamin K. It is also a good source of iron.

Carrots: Carrots are an excellent source of vitamin A and a good source of vitamin K and vitamin B6.

Pak choi: Pak choi is an excellent source of both vitamin A and vitamin C.

Spicy Tomato Zoodles!

#MeatfreeMonday, exercise, fitness, food, free from, Gluten Free, Healthy, Herbs, Italian, plant based, quick, raw, recipes, salad

zoodles

Preparation & cooking time: 25 minutes
Makes: 2 large portions

First off I will tell you what a zoodle is! The other week I bought a spiralizer, which has completely changed the way I have been eating at home and has really increased the amount of vegetables that I eat. They are pretty cheap to buy as well; I got mine from Amazon for around £25. They are so fun to use! The word zoodle comes from zucchini and noodle (also called courgetti (courgette spaghetti)). The spiralizer is a great tool to make amazing colourful salads full of lots of different vegetables. For this recipe I made a spicy tomato sauce to top the raw zoodles! Zoodles are a great healthy alternative to spaghetti. I definitely recommend buying a spiralizer, they are easy to use and would also be a great way of getting kids to eat a lot more vegetables. Alternatively, if you do not have a spiralizer you can get julienne graters for very cheap which will do the job perfectly as well. I hope you like it. 🙂

Ingredients:

  • 2 courgettes
  • 1 tin of tomatoes
  • 1 tablespoon tomato puree
  • 3 tablespoons olive oil
  • 2 cloves of garlic, roughly sliced
  • 1 red onion, roughly chopped
  • A pinch of sugar
  • 1/2 teaspoon of paprika
  • 1/2 teaspoon of chilli powder
  • 1/2 teaspoon of ground cumin
  • Salt and pepper
  • Small bunch of parsley, roughly chopped (leaves and stalks separated)

Method:

1.   Heat the oil in a large saucepan, add the onion and parsley stalks and fry for 5 minutes until softened. Add the garlic, sugar, chilli powder, cumin, paprika, a pinch of salt and pepper and tomato puree and cook together for a few minutes. Then add the tin of tomatoes. Bring to the boil and then turn the heat down to low and leave the sauce to simmer and thicken for 10 minutes.

2.   Whilst the sauce is reducing you can prepare your zoodles. Using the spiralizer or julienne peeler create your zoodles and place one courgette worth of zoodles into each bowl. So easy and quick!!!!

3.   The recipe is now done! All you have to do is top the zoodles with the lovely sauce. You can blend the sauce to make it smooth before you do this (like I have in the photo) but you don’t have to at all. Once you have poured on the sauce, sprinkle some of the parsley leaves on top and enjoy!

 

Avocado Pesto Pasta

Healthy, Pasta, Sauces, Specials, Vegan, Vegetables, Vegetarian

DSC_0303Makes: 4 large portions
Preparation & cooking time: 20 minutes

Before I became vegan, homemade pesto pasta was a meal that I was obsessed with (I would have a few times a week without fail). As there is parmesan in traditional pesto I have been unable to eat it. I made the pesto minus the parmesan and don’t get me wrong it was delicious, but it did lack that creaminess and seasoning that the parmesan gave to it. I have found it difficult to find a pesto recipe that would offer the same end product until I tried adding in avocado to the recipe, and voila! With the addition of avocado this pesto recipe is so silky and smooth with a very satisfying texture and taste. Not only is it perfect for vegans, it is perfect for anyone who is looking for an amazing pesto recipe that takes minutes to make and has all the natural goodness that comes from adding the avocado. I hope you enjoy the recipe 🙂

Ingredients:

  • 400g spaghetti
  • A small courgette, sliced
  • A handful of cherry tomatoes, sliced
  • A handful of button mushrooms, sliced
  • A large bunch of basil 
  • 2 ripe 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.   Bring a large pan of salty water to the boil, add the pasta and cook according to the packet. Cook the pasta 1-2 minutes less than what is stated on the packet as it will be cooked further later on with the pesto and you want it to remain nice and al dente. One minute before the pasta is ready, add in the courgette and mushroom slices to quickly blanch them.

2.   Whilst the pasta is boiling you can make the avocado pesto. Place the basil leaves, 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.

3.   Put 4 large spoonfuls of the avocado pesto into a large frying pan and put the pan on the hob over a medium heat. When the pasta is ready add the pasta and vegetables to the frying pan. Do this with a pair of tongs as this will allow some of the pasta cooking water to emulsify with the pesto and create a silky smooth sauce. Toss the pasta with the pesto until all of the pasta is nicely coated. If the sauce is a bit stodgy add a spoonful or two of the reserved pasta water to loosen it. That is the recipe done!

Eat this immediately or you can always eat it cold. It is perfect for the summer as you can have cold at a picnic. 

DSC_0302