Sunday, July 31, 2011

Butter bean spread

Ingredients
Serves 2-4

1 can (400g) organic butter beans, drained
½ small onion, peeled and chopped
2-3 tbsp chopped fresh parsley
2-3 tbsp chopped fresh chives
1 tbsp tahini (sesame paste)
2 tsp miso paste (optional)
1 small garlic clove, peeled and chopped (optional)

Method

Place all the ingredients in a food processor and blend until as smooth or as chunky as you like. Spoon into a small serving bowl and serve as a dip with lots of assorted fresh vegetable sticks. Alternatively, serve as a topping for baked vegetables or a spread for corn cakes, rice cakes and wheat-free bread. Cover and keep in the fridge for up to two days.

Tip
Canned beans make a great base for a host of fantastic spreads and dips. Simply switch your favourite variety for the butter beans in this recipe and follow the method as above. You can always vary the herbs or add spring onions instead of the small onion too. If you don't have a food processor, finely chop the onion and garlic and mash into the beans, herbs and pastes with a potato masher.

Serve with radishes.

Saturday, July 30, 2011

Celery and broccoli salad with apple vinaigrette

Ingredients
Serves 4

1 head broccoli, cut into florets
2 zucchini, trimmed and cut into fine julienne (matchstick) strips
2 celery stalks, trimmed and cut on the diagonal
1 small bunch radishes, trimmed and quartered

Apple vinaigrette
1 tbsp Dijon mustard
2 tbsp white miso paste or 1 tbsp wheat-free tamari
1 tsp toasted sesame oil
3 tbsp freshly pressed apple juice

Method

Bring a medium-sized saucepan of water to the boil. Add the broccoli and blanch for 2-3 minutes. Strain and run under the cold water tap until completely cold.

Place the broccoli in a salad bowl with the zucchini, celery and radishes. Place the vinaigrette ingredients in a screw-top jar and shake well to blend. Pour the vinaigrette over the salad and serve.

Friday, July 29, 2011

Chestnut roast with steamed vegetables

Ingredients
Serves 4

1 tbsp olive oil, plus extra to grease the tin
1 large red onion, peeled and finely chopped
3 garlic cloves, peeled and crushed
1 large leek, washed, trimmed and sliced
2 carrots, trimmed, peeled and sliced
1 large parsnip, trimmed, peeled and chopped
200g vacuum-packed chestnuts
100g pine nuts
3 tbsp fresh parsley, chopped
2 tbsp fresh thyme, chopped
2 tsp fresh rosemary, finely chopped
2 tsp wheat-free vegetable bouillon powder
100g soft mild goat cheese (optional)
fresh rosemary sprigs and bay leaves
vegetables for steaming (try celeriac, broccoli and carrots), chopped

Method

Preheat the oven to 180C/gas mark 4.

Take a 24-cm ring-shaped cake tin and use to cut out a circle of greaseproof paper. Cut a hole in the centre of the paper 2cm larger than the hole in the tin. Make 1cm cuts, 3cm apart, around the inside and outside of the paper circle. Brush the tin with a little olive oil, line with the paper and brush with a little more oil.

Heat 1 tablespoon olive oil in a large frying pan. Gently cook the onion and garlic for 3-5 minutes, stirring occasionally until softened but not coloured. Add the leek, carrots and parsnip with 375ml water. Bring to the boil, then lower the heat and simmer for 6-8 minutes. The water will have evaporated and the vegetables should be tender when pierced with a knife. Allow to cool in the pan for 10 minutes.

Place the chestnuts in the food processor and blend for 10-15 seconds until roughly chopped. Transfer to a large bowl and add the vegetables, pine nuts, parsley, thyme, rosemary and bouillon powder. Mix well and spoon half the mixture into the prepared ring mould, pressing down well. Dot with half the cheese, if using, and then top with the remaining vegetable mixture. Dot with the rest of the cheese.

Bake for 40-45 minutes until lightly browned. Remove from the oven and allow to cool in the tin for 5 minutes.

Steam your chosen vegetables.

Carefully loosen the chestnut roast from the mould with a palette knife and turn out on to a warmed serving plate. Garnish with the fresh rosemary sprigs and bay leaves.

Thursday, July 28, 2011

Chickpea and mint soup

Ingredients
Serves 2

1½ cups of dry chickpeas, soaked (or 2 tins of unsalted chickpeas)
2 medium onions, finely chopped
3 garlic cloves, finely chopped
2 bay leaves
1 tsp black mustard seeds
1 tsp cumin seeds
1 tbsp of olive oil
1 tsp miso paste
2 tbsp fresh mint, chopped

Method

Cook the chickpeas until soft (not necessary if using tinned).

Dry-fry the mustard seeds and cumin seeds until they start to pop. Grind them with a pestle and mortar.

Saute the onions with the bay leaves until soft. Once nearly cooked, add the chopped garlic and ground mustard seeds and cumin seeds and cook for a few more minutes.

Drain the chickpeas and blend with the onion and spice mixture, after removing the bay leaves and miso paste, adding enough water to create the desired consistency.

Add some fresh chopped mint to the soup and serve.

Wednesday, July 27, 2011

Carrot and almond loaf

Ingredients
Serves 4

6-8 carrots
3 sticks of celery
½ cup of almonds
2 tbsp of tahini
juice of ½ a lemon
tamari to taste
fresh parsley, finely chopped

Method

Roughly chop the carrots and celery and place in a food processor using the S blade. Whizz them up with the lemon juice and tamari until they are well homogenized. Put them in a bowl. Then whizz up the almonds in the food processor until they are well ground down.

Combine the ground almonds with the carrot and celery mixture and add the chopped parsley and tahini. Pack this into a loaf tin and cut into slices to serve.

Tuesday, July 26, 2011

Butterbean stroganoff with millet

Ingredients
Serves 6

1 cup of dry butter beans, soaked overnight
3 carrots, sliced
half a cauliflower, cut into florets
2 bay leaves
3 tsp tarragon
1 onion, finely chopped
half a swede
250g of mushrooms
2 tsp black mustard seeds
1 block of tofu
2 tbsp of lemon juice
2 tsp coconut oil

Method

Cook the butterbeans in plenty of water until soft (about 45-60 minutes).

Sauté the onion with the bay leaves and mustard seeds in the oil until the onions are transparent. Add the carrots, swede, mushrooms and cauliflower. Cook for a couple of minutes then add water to just cover the vegetables. Simmer for 10 minutes then add the cooked beans.

Blend the tofu with the lemon juice and tarragon and some water from the vegetable pan until smooth. Add the tofu mix to the vegetables and heat gently but do not boil.

Serve with cooked millet.

Monday, July 25, 2011

Buckwheat, pumpkin seed and ginger porridge

Ingredients
Serves 2-4

250g buckwheat groats (can be bought at a health food store)
2-cm piece fresh root ginger, peeled and grated
1 pinch of dried mixed herbal seasoning
1 handful of pumpkin seeds

Method

Place the buckwheat, ginger, herbal seasoning and 1 litre of water in a medium-sized pan. Bring to the boil, then lower the heat and simmer for 20 minutes. Top with the pumpkin seeds and serve immediately.

Sunday, July 24, 2011

Carrot and almond soup

Ingredients
Serves 4

2 onions, peeled and chopped
2 garlic cloves, peeled and chopped
6 carrots, trimmed, peeled and sliced
2 celery stalks, trimmed and chopped
1 tbsp wheat-free vegetable bouillon powder
2-3 tbsp chopped fresh coriander, stalks reserved
2-3 tbsp chopped fresh parsley, stalks reserved
100g ground almonds

Method

Place the onions, garlic, carrot and celery in a large saucepan. Add 1.25 litres of boiling water and the bouillon powder. Bring to the boil and add the herb stalks. Lower the heat and simmer for 30 minutes until vegetables are tender when pierced with a knife.

Remove from the heat and allow to cool slightly. Strain, reserving the stock. Remove the herb stalks, then blend the vegetables in a food processor or with a hand-held blender until smooth.

Return the mixture to the pan and add the ground almonds and enough of the reserved stock to make a soup-like consistency.

Reheat, then divide between warmed soup bowls and serve garnished with chopped fresh coriander and parsley.

This soup is also very good made with sweet potatoes. Just add one sweet potato, peeled and diced, in place of two of the carrots and cook as above.

Saturday, July 23, 2011

Chickpea Burgers with colourful salad and avocado-watercress dressing

Makes 20 mini burgers

1 (410g) can organic chickpeas, drained
1 carrot, peeled and finely grated (65g prepared weight)
1 small onion, peeled and roughly chopped,
50g/1/3 cup sunflower seeds
3 tbsp tahini (sesame paste), drained of any excess oil before measuring
1 garlic clove, peeled and halved
1 handful fresh coriander leaves (20g/1 heaped cup)
1 tbsp organic wheat-free vegetable bouillon

1. Preheat the oven to 220C/Gas Mark 7. Line a large baking tray with baking parchment. Place all the ingredients in a food processor and blend for 10-15 seconds. Remove the lid and push the mixture down with a spatula. Blend once more until fairly smooth and thick.

2. Shape the mixture into 20 small balls and place on the prepared tray. If the mixture is too wet to roll easily into balls (which is sometimes caused by runny tahini), add another handful of sunflower seeds and blend once more.

3. Flatten the balls slightly with the back of a spoon and bake for 15-18 minutes until golden around the edges. Remove from oven and leave on the tray for 2-3 minutes to firm up a little. Lift carefully off the tray. Serve hot or cold with a colourful salad and lemon or lime wedges. Or make a quick raw salsa from chopped fresh tomatoes, coriander, red onion and avocado.

Make the mixture into larger burgers if you like – about 10 or 12. Cook for 15-20 minutes then cool slightly before lifting off the tray. Make the mixture go further by stirring in 100g/1/2 cup cooked long grain brown rice after blending the other ingredients.

These burgers are also fabulous served with this quick avocado and watercress sauce:

Simply blend the flesh from 1/2 a ripe avocado with a small handful of watercress, 1 tbsp freshly squeezed lemon juice and 6 tbsp cold water. (Use 1 tbsp chopped fresh mint instead of the watercress if you like.) Sprinkle one teaspoon raw shelled hemp seeds into dip. Fabulous.

Friday, July 22, 2011

Almond pesto

Ingredients

half a cup of soaked almonds
bunch of fresh basil
½ tsp wholegrain mustard
1 garlic clove, crushed
juice of half a lemon
3 tbsp gold of pleasure oil

Method

Combine the soaked almonds with the basil, mustard, garlic, lemon juice and olive oil in a food processor and blend until smooth. Add water until the desired consistency is reached.

Thursday, July 21, 2011

Avocado cream sauce

Ingredients
Serves 2

2 soft avocados
2 spring onions, finely chopped
¼ tsp of coriander powder
¼ tsp seaweed seasoning or sea salt
½ teaspoon olive oil
3-4 tbsp water

Method

Put the water in a blender. Add the avocados, spring onion, coriander, seasoning, olive oil and seaweed, season and mix until smooth and creamy.

Wednesday, July 20, 2011

Almond pate

Ingredients
Makes 75-100ml. Keeps for three days in the fridge

200g whole almonds, presoaked in water overnight
75g pine nuts
2 tbsp lemon juice
2 tbsp olive oil
1 garlic clove, peeled and crushed
3 tbsp chopped fresh basil

Method

Drain the almonds and place in a food processor with all the other ingredients and 2 tablespoons of water. Blend until smooth; you may need to scrape down the sides during the processing. Transfer to a small bowl, cover and place in the fridge until required.

Tuesday, July 19, 2011

Avocado and barley salad

Ingredients
Serves 4

2 ripe avocados
150g cooked pot barley
100g sugar snap peas, trimmed
2 spring onions, trimmed and finely chopped
1 small bunch radishes, trimmed and sliced
1 tbsp chopped fresh parsley
1 tbsp pumpkin seeds
150g mixed salad leaves

Dressing
2 tsp pumpkin oil
1 tsp freshly squeezed lemon juice

Method

Peel, stone and slice the avocados and mix with the pot barley, mangetout or sugar snap peas, spring onions, radishes, parsley and pumpkin seeds.

Divide the salad leaves between salad plates and pile the avocado mixture on top.

Add 1 tablespoon of water to the salad dressing ingredients, mix together well and spoon a little dressing over each salad. Serve immediately.

Monday, July 18, 2011

Apricot dessert

Ingredients
Serves 2

1½ cups of unsulphured dried apricots
1 tsp almond nut butter
2/3 cup of water
3 cups of pure apple juice
2 tbsp of lemon juice
4 tbsp of kudzu
blueberries to decorate

Method

Simmer the apricots in the water and half the apple juice for 20 minutes.

Pour the liquid from the pot into a measuring jug and add apple juice to make 2½ cups altogether.

Puree the cooked apricots with the almond nut butter, apple juice mixture and lemon juice. Return to the pot.

Dissolve the kudzu in a small amount of cold water and add to the pot. Simmer until the mixture thickens to a custard-like thickness. Pour into ramekin dishes and leave in a cool place to set. Decorate with fresh blueberries before serving.

Sunday, July 17, 2011

Avocado salad

Ingredients
Serves 2

mix salad leaves
cucumber, chopped
radish
avocado
cider vinegar
olive oil
fresh herbs

Method

Mix all the ingredients and sprinkle with cider vinegar and olive oil dressing and fresh herbs.

Saturday, July 16, 2011

Barbecue relish

Ingredients
Makes 425ml. Keeps for three days in the fridge

2 garlic cloves, peeled and finely chopped
1 red onion, peeled and finely sliced
400g tin chopped organic tomatoes
1 tbsp chopped fresh basil

Method

Place all the ingredients except the basil in a small saucepan. Bring to the boil, then lower the heat and simmer, stirring occasionally, for 30-40 minutes, until the mixture is soft and syrupy. Add a little water if necessary during the cooking process.

Transfer to a small bowl, cover and chill. Serve with freshly chopped basil.

Friday, July 15, 2011

Bean dip

Ingredients

1 tin of cannelloni beans
1 garlic clove, chopped
olive oil
lemon juice
hazelnut butter

Method

Combine the beans, garlic, olive oil, lemon juice and hazelnut butter in a food processor.

Serve with vegetable sliced raw vegetables of your choice, eg carrots, peppers, celery

Tip
You can make a bean dip by combining any cooked or tinned beans with some sunflower seed or almond nut butter, lemon juice, water and chopped chives or garlic. Experiment and make according to your own taste.

Thursday, July 14, 2011

Bean salad

Ingredients

1 tin of mixed beans, drained and rinsed
grated vegetables (eg carrot, rutabaga or yellow turnip, celeriac, beetroot)
fresh chopped herbs
dressing of olive oil and lemon with a dash of tamari

Method

Combine the beans and vegetables with the herbs and pour on the dressing.

Wednesday, July 13, 2011

Black olive tapenade

Ingredients
Makes 125ml. Keeps for 5 days in the fridge

100g drained pitted black olives
2 garlic cloves, peeled and crushed
1 tsp lemon juice

Method

Blend all the ingredients in a food processor until smooth. Transfer to a clean screwtop jar and place in the fridge until required.

Tuesday, July 12, 2011

Borlotti bean salad

Ingredients
Serves 1

1 tin of borlotti beans
a few handfuls of baby spinach leaves
1 handful of pumpkin seeds
2 carrots, grated
a dressing of olive oil, tamari and lemon juice

Method

Combine the ingredients in a bowl and add the dressing.

Monday, July 11, 2011

Broccoli salad with walnuts and apple vinaigrette

Ingredients
Serves 4

1 head of broccoli, cut into florets
2 zucchini, trimmed and cut into fine julienne (matchstick) strips
2 celery stalks, trimmed and cut on the diagonal
1 small bunch radishes, trimmed and quartered
3 tbsp of chopped walnuts

apple vinaigrette
1 tbsp Dijon mustard
2 tbsp white miso paste or 1 tbsp wheat-free tamari
1 tsp toasted sesame oil
3 tbsp freshly pressed apple juice

Method

Bring a medium-sized saucepan of water to the boil. Add the broccoli and blanch for 2-3 minutes. Strain and run under the cold water tap until completely cold.

Place the broccoli in a salad bowl with the zucchini, celery, walnuts and radishes.

Place the vinaigrette ingredients in a screw-top jar and shake well to blend.

Pour the vinaigrette over the salad and serve.

Sunday, July 10, 2011

Buckwheat and lentil bake

Ingredients
Serves 4

125g roasted buckwheat
1 onion, chopped
1 carrot, chopped
1 tbsp of olive oil
190g red split lentils, soaked in 1.5 pints of water
1 tbsp vegetable bouillon powder
1 tbsp tamari soy sauce
2 tbsp chopped parsley or chives
a selection of green vegetables

Method

Heat the oil in a saucepan and sauté the onion and carrot until soft. Add the remaining ingredients (except tamari and herbs) and bring to the boil. Simmer for 30 minutes until all the liquid is absorbed, then add the herbs and tamari.

Press into a flan tin and bake at 200°C/Gas 6 for 30 minutes.

Saturday, July 9, 2011

Aduki Beans with red onion and corn salsa

Serves 2

1 can 175g net weight of Aduki beans drained
80g organic sweet corn
75g red onion finely chopped
2 tablespoon cider vinegar
Handful Parsley chopped

Mix all the ingredients together and serve.

Friday, July 8, 2011

Aduki bean stew with millet mash

Soak aduki beans for a couple of hours.

Ingredients
Serves 2

aduki beans
veggie cube
2 carrots
1 small squash
1 onion
1 handful chervil
chicory
radishes
seasoning

Method

Add water to a pan - 3 cups of water per 1 cup of aduki beans. Add a veggie cube to the water. Bring water to boil and simmer the beans for 30 minutes. Halfway through, add the squash and at the end add the onion and carrots.

Decorate with generous amounts of chervil.

Millet mash

If you are a potato addict and are missing your buttery and milky mashed white potatoes, then this dish is going to make your day.

Ingredients
Serves 4

100g millet
1 pinch of sea salt
1 onion, peeled and finely chopped
1 cauliflower, cut into small florets

Method

Wash the millet and drain well. Place in a medium-sized pan of water, add the salt and bring to the boil. Lower the heat and simmer for 20 minutes.

Place the onion in a medium-sized pan with the cauliflower and enough water to cover. Bring to the boil, then lower the heat and simmer for 4-5 minutes. Remove from the heat, drain and return to the pan. Mash with a potato masher.

Drain the millet and mix through the mashed cauliflower and onion mixture.

Serve warm.

Thursday, July 7, 2011

cajun rice and beans

1/2 red bell pepper
onion
1 can red beans
1 can fire roasted tomatoes w/garlic
cooked brown basmati rice
CAJUN SPICE BLEND

Sauteed the onion and pepper in a little water till the pepper had softened and the onion was beginning to brown. Added the tomatoes and heated up, Added the spice to taste ( I like strong flavors so a decent amount). Added the brown rice (approx. 2-3 cups). I heated the beans separately so drained and added. Heat it all together for a couple minutes and Enjoy!

Wednesday, July 6, 2011

Easy Enchiladas

1 Can Black Beans (no oil)
1 Can of Enchilada Sauce (no oil)
1/2 Green Pepper
1/2 Red Pepper
1/2 Onion Finely Minced
3 Cloves Garlic
1 Tbsp Veg Bouillon
6 White Corn Tortillas

Place chopped peppers, onion and garlic into a frying pan. Add 1/4 cup of water. Add veg bouillon. Simmer for a couple of minutes. Drain can of black beans and add them to pan. Mash beans as they heat until the consistency of refried beans. Add a bit more water if necessary. Turn stove down to low to keep warm. Microwave tortillas for about 45 seconds. Remove and add beans to each tortilla, folding them closed and placing in baking pan, folded side down. (hint: add a bit of enchilada sauce to bottom of baking pan before placing enchiladas in there. It will keep them from sticking and make them nice and moist). Continue to fill each enchilada. When they are all placed in pan, generously pour the enchilada sauce over them. Bake in oven at 350 for about 20 minutes or until enchiladas have slighlty crisped at the top. Garnish with cilantro/hot sauce and/or salsa verde, if desired.

Tuesday, July 5, 2011

Quick and Easy Enchilada sauce

1 - 8 ounce can tomato sauce
1 1/2 cups water
2 tablespoons cornstarch
1 1/2 tablespoone chili powder
1/4 teaspoon onion powder
1/8 teaspoon garlic powder

combine all ingredients in a saucepan until well mixed. Cook and stir over medium heat until thickened.

Monday, July 4, 2011

Hummus--creamy without tahini

1 can no-salt added garbanzo beans
1 can cannellini beans
1/2 tsp. garlic powder
1 tsp lemon juice
1/4 cup liquid from garbanzo bean can

Blended that up and VOILA!! It tasted TOTALLY creamy and just like "real" hummus!! And no added fat!

Sunday, July 3, 2011

Potato salad

You may find this sweet, feel free to adjust to your taste.

4 large red potatoes, peeled or unpeeled, cooked and cubed
2 1/2 Tablespoons sugar
1 1/2 teaspoons cornstarch
1 teaspoon dry mustard
1/2 teaspoon salt
1/4 teaspoon celery seed
1 teaspoon nutritional yeast flakes
1/4 cup low fat soy milk
2 Tablespoons red wine vinegar
1/2 cup chopped onion
2 Tablespoons fat free Nayonaise
paprika for garnish

In a small saucepan, stir together sugar, cornstarch, dry mustard, salt, celery seed, and nutritional yeast flakes. Stir in soy milk and vinegar, and bring to a boil, stirring constantly. Remove from heat and cool completely. Stir in onion and Nayonaise. Put the potatoes in a medium bowl, and stir in the dressing. Smooth out top and sprinkle paprika on top to make it look "purty". Cover and refrigerate for at least one hour.

Saturday, July 2, 2011

Cheezy Potato Casserole

4-5 potatoes sliced thinly in food processor or mandolin
2-1lb bag of favorite frozen veggies (I used broccoli and Med mix)
1/4 bag frozen kale or other green

arrange sliced potatoes in 9x13 pyrex dish then pour frozen veggies over top and spread evenly.

cheezy sauce (from fatfreevegan.com) I used 2 1/2 x the recipe cause I wanted it real cheezy but you could use just 2 x.

1 cup water
1/3 cup nutritional yeast
2 Tablespoons cornstarch
1 Tablespoon flour
1 teaspoon lemon juice
1/2 teaspoon salt
1/4 teaspoon garlic powder
1/4 teaspoon paprika
1/4 teaspoon dry mustard
1 Tbs light miso
3/4 cup soy milk

( I added extra mustard and paprika and only used 1/2 cup ff soy milk cause the frozen veggies have water content.)
Blend it all in a blender then pour over the veggies and potatoes top with foil tightly.

Bake at 350 for 1 hour. I ended up adding a cup of water to the second batch on the lower shelf of oven and cooking an additional 20min cause potatoes weren't totally done. But the top one was done fine.

Friday, July 1, 2011

White Bean Salad

Ingredients:

1-15 ounces can navy or cannelloni beans, drained and rinsed
4 ounces Red Bell Pepper, diced
2 tablespoons Parsley, chopped
2 tablespoons Scallions, sliced
2 tablespoons Lemon Juice
1 Clove Garlic, minced
Salt to taste


Directions:
Mix all ingredients together. For the best flavor, let salad sit in refrigerator for an hour. Serves 6, approximately 1/2 cup servings.

**NOTE TO MY FRIENDS**
Come on in for a nice cup of coffee and a chat about my weight loss journey as well as all the healthy recipes I have found, including WW points and/or nutritional information if available. I am eating a vegetarian diet and concentrating on getting healthy and hopefully weight loss will follow. Thank to all my readers for their ongoing support.