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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Whats in Season?

Fruits, General, Healthy, Herbs, Information, Vegan, Vegetables, Vegetarian

Food that is in season always tastes so much better than using the same old ingredients the whole year round. There are a lot of people that don’t know what ingredients are in season at what point during the year, as these days the same ingredients are supplied in supermarkets all year round. To help people get the best out of their food, experience the most amazing flavours & produce and help with ideas to encourage people to experiment with ingredients they may have never used before, I have created a table showing what fruits, vegetables and herbs are best during each season of the year. I hope this table helps you out and helps broaden your knowledge and experiences of great in season produce.

Click on this link to view the seasonality table

Asparagus, pea & mint risotto!

Italian, Specials, Vegan, Vegetarian

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Makes: 2 generous portions
Preparation & cooking time: 45 minutes

For me, risotto is one of the most comforting foods going! A good risotto is so easy to make and with a little love and attention you will have a base risotto recipe with endless options (it is a great meal to impress people with as well!)! A risotto should be smooth, creamy and oozy! When you shake the pan the risiotto should move like the waves, or ‘onde‘ as the Italians say, and should never be thick and stodgy like the ones I have been served so many times in numerous restaurants! Peas and asparagus are in season at the moment so it makes this recipe even better! You can use the base risotto recipe and you can add whatever ingredients you like, but seasonal vegetable (see what else is in season here) risottos really stand out in my opinion. I made this recipe for my girlfriend and myself so (as she is vegan) I have left out the butter and the parmesan cheese (which are used in traditional risotto recipes), but I will tell you when you will need to add it in if you would like to use these ingredients.

Ingredients:

  • I litre organic vegetable stock (homemade is the best!)
  • Olive Oil
  • 1 onion, finely chopped
  • 1 stick of celery, finely chopped
  • 1/2 a carrot, finely chopped
  • 1 clove of garlic, finely chopped
  • 150g risotto rice
  • 1 small glass of dry white wine/vermouth
  • 4 – 6 sticks of asparagus, sliced diagonally
  • 75g peas (fresh if possibl;e but frozen are excellent as well)
  • 4 – 5 mint leaves, roughly chopped
  • Sea salt
  • Freshly ground black pepper

Method:

1.   In one pan heat the stock; you need to make sure that it is hot when you add it to the rice so that it doesn’t slow down the cooking process, and in another large, thick based pan heat the olive and add the onions, celery and carrots and fry slow for around 10 minutes until all ot the vegetables have softened. When the vegetables have softened, add the rice to the pan and turn it up to a high heat. The toasting of the rice is a really important part of making a good risotto as the heat cracks open the rice and allows it to absorb lots of the awesome stock.

2.   The rice will carry on frying so keep stirring it and after a minute the rice will have turned slightly translucent. At this point add the in the wine/vermouth to the pan and continue to stir. The aroma you will get will be amazing and the harshness of the alcohol will all be cooked away and you will be left with the most amazing flavour!

3.   Once the wine/vermouth has been absorbed by the rice it is time to add in the first ladleful of stock. Turn the heat down a little now so that the rice doesn’t cook too quickly and add a pinch of sea salt and pepper. Now that you have added your first ladleful of stock, it is very important to keep stirring the risotto and massage all of the starch out of the rice to give the risotto its amazing texture. After the first ladleful is absorbed by the rice, keep adding ladlefuls of stock to keep it moist and keep stirring! Allow each ladleful to be absorbed before you add the next. This process should take around 15 – 18 minutes.

4.   After 8 minutes, add the peas and the asparagus to the stock pan and ladle in with the stock as you have been doing.  After 15 minutes taste the rice to see if it is cooked. The rice should be soft with a little bite. If it is not cooked then keep adding stock and stirring unitil it is cooked through.

5.   Once the rice has cooked, take the pan off of the heat, check the seasoning and add the mint. If you want to use butter and parmesan, add a knob of butter and a small handful of parmesan now and stir it in. Cover the pan with a lid and leave to rest for 3 minutes. This is a really important stage as it will allow of the ingredients to relax and allow all of the flavours to incorporate together! Serve and eat as soon as possible whilst the risotto has its amazing texture.

I hope you like this recipe everyone. Let me know what you think of it. 🙂

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