Updated: Apr 27, 2021
Updated Monday 28th April 2021
Peanut Satay Sauce
3 tablespoons creamy peanut butter
1 tablespoon reduced sodium soy sauce
1 tablespoon freshly squeezed lime juice
2 teaspoons brown sugar
finely chopped, small red chilli (optional to taste|)
1 teaspoon freshly grated ginger
Mix throughly and serve with grilled chicken skewers.
Mexican Vegetarian Taco Bake
1 red onion, sliced
1 clove garlic, finely chopped
Spices - 1 teaspoon ground cumin, 1 teaspoon of chilli powder and paprika, OR 1 teaspoon Mexican spice mix OR fajita seasoning
Vegetables - 2 peppers, 400g mushrooms diced
1 (400g) tin of tomatoes
1 small tin of sweetcorn
1 (400g) tin of blackbeans
50-100g grated cheddar
Fresh coriander, sour cream, and lime wedges to serve
Heat the oven to 180C fan, gas 6.
Heat the oil in the saucepan over a high heat. Add sliced onion, garlic and soften. Add your spices and stir in. Then add tinned tomatoes. Cook for about 10 minutes until you have a lovely thick tomato sauce. Set aside in a bowl.
Using the same saucepan cook your vegetables, using a little more oil if needed.
Add your beans (if using) to this mixture.
Get your oven proof dish and spoon and spread the tomato sauce over the bottom.
Then place a tortilla wrap, cut to shape if required/fold or use additional wraps if required.
Spoon and spread more of your tomato sauce on the wrap, then your vegetable mixture, spoon corn (if using) over too. Then use some of your grated cheese to sprinkle over the top.
Bake for 20 mins.
Curried Squash Galette
50 g olive oil
½ tsp black mustard seeds
½ tsp cumin seeds
2 tsp Madras curry powder
250 g butternut squash, peeled, sliced (1 cm)
250 g kabocha squash, peeled, sliced (1 cm)
1 red onion, cut in wedges (eighths)
1 tsp coarse sea salt
½ tsp ground black pepper
190 g wholemeal flour, plus extra for dusting
115 g unsalted butter, diced (1-2 cm)
½ tsp ground turmeric
½ tsp fine sea salt
50 - 80 g water, ice cold
250 g sour cream
Preheat oven to 220°C and line a baking tray with baking paper.
Place oil in a small pan and lightly fry your mustard seeds, cumin seeds and curry powder.
Place butternut squash, kabocha squash and onion in a roasting tin, pour over oil mixture then stir to coat. Season well with coarse salt and ¼ tsp pepper. Roast for 15-20 minutes (220°C) until tender. Set aside to cool.
Place flour, butter, turmeric, fine salt and ¼ tsp pepper in mixing bowl then mix well.
Add 50 g water and mix to form dough, until clinging together (add up to 30 g more water if necessary). Tip out, bring together into a ball then flatten into a disc. Wrap in cling film and place in fridge for 30 minutes.
After this time, on a lightly-floured surface, roll out to a disc (Ø 30 cm) then carefully transfer to prepared tray. Spread over sour cream, leaving a 4 cm border. Arrange roasted squash and onion over sour cream. Fold pastry edges over filling to form a border. Bake for 25-30 minutes (220°C) until browned.
Leave on tray to rest for 5 minutes then serve warm, cut in slices.
Master Veg Recipe from Riverford Organic.
Tip: Toast dry spices in a frying pan without oil before adding to curries - it releases the oils for a more intense flavour.
This jewel-coloured curry is bursting with aromatic spices. Serve it with a dollop of yogurt and a sprinkling of toasted desiccated coconut, alongside brown rice, flatbreads or quinoa. To prevent your hands from staining when preparing beetroot, wear a pair of rubber gloves.
oil for frying e.g. sunflower or coconut
2 onions (3-4 if small), peeled & sliced
1 tbsp black mustard seeds 800g beetroots, peeled & chopped into wedges 2 large or 3-4 small garlic cloves, peeled & finely chopped 6cm piece of fresh ginger, peeled & finely grated 2 tsp ground coriander 2 tsp ground cumin 1 tsp turmeric 1 cinnamon stick 2 bay leaves 2-3 red chillies, deseeded & finely chopped - add to your taste for heat
480g punnet tomatoes, roughly diced
2 tins coconut milk 2 limes salt & pepper
Heat 2 tbsp oil in a large pan (one with a lid). Gently fry the onion for 10 mins, stirring now and then. Add a splash of water if it looks like catching at any point.
Add the mustard seeds. Fry until you hear them start to pop.
Add the beetroot, garlic, ginger, coriander, cumin, turmeric, cinnamon stick, bay leaves and chilli to your taste for heat. Stir for 2 mins.
Add the tomatoes and coconut milk. Season, cover and simmer for approx. 25 mins or so, stirring now and then, until the beetroot is tender. Top up with a splash of water if needed.
When the beetroot is tender, squeeze in lime juice and add more salt and pepper, all to taste.
Healthy Banana Bread
What makes this banana bread healthy?
This banana bread recipe is made with 100 percent whole wheat flour, unlike traditional banana bread recipes that call for refined flour and lots of processed sugar.
This banana bread is naturally sweetened with honey or maple syrup, which offer some trace nutrients that white sugar does not.
Lastly, this recipe calls for a reasonable amount of unrefined oil rather than whole packs of butter (choose from virgin coconut oil, extra-virgin olive oil or vegetable oil).
How to make banana bread
⅓ cup (75 grams) melted coconut oil or extra-virgin olive oil or high quality vegetable oil*
½ cup honey (168 grams) or maple syrup (155 grams)
1 cup (225 grams) mashed ripe bananas (about 2 ½ medium or 2 large bananas)
¼ cup (56 grams) milk of choice or water
1 teaspoon bicarbonate of soda
1 teaspoon vanilla extract
½ teaspoon salt
½ teaspoon ground cinnamon, plus more to swirl on top
1 ¾ cups (220 grams) white whole wheat flour or regular whole wheat flour**
Totally optional: ½ cup mix-ins like chopped walnuts or pecans, chocolate chips, raisins, chopped dried fruit, fresh banana slices…
Preheat oven to 165C or 325F and grease a 9×5-inch loaf pan.
In a large bowl, beat the oil and honey together with a whisk.
Add the eggs and beat well, then whisk in the mashed bananas and milk. (If your coconut oil solidifies on contact with cold ingredients, simply let the bowl rest in a warm place for a few minutes, like on top of your stove, or warm it for about 10 seconds in the microwave.)
Add the bicarbonate of soda, vanilla, salt and cinnamon, and whisk to blend.
Lastly, switch to a big spoon and stir in the flour, just until combined. Some lumps are ok! If you’re adding any additional mix-ins, gently fold them in now.
Pour the batter into your greased loaf pan and sprinkle lightly with cinnamon.
If you’d like a pretty swirled effect, run the tip of a knife across the batter in a zig-zag pattern.
Bake for 55 to 60 minutes.
Healthy Banana Flapjacks
100 g pitted dates soaked in 100g boiling water
85 g ripe banana when peeled - about one small one
1 tsp vanilla extract ideally sugar free
50 g coconut oil melted
1/2 tsp bicarbonate of soda
250 g oats, gluten free if required
Place the dates in a bowl with the boiling water and leave to soak for at least 5 minutes
Once soaked, tip the dates and water into a food processor or blender along with the banana, melted coconut oil, vanilla extract and bicarbonate of soda. Process until smooth and paste-like
Tip the paste into a bowl and add the oats.
Stir to combine, then place the mixture in a greased oven-proof dish measuring approx. 20 x 15cm.
Bake in a pre-heated oven at 180 degrees.
Once cool cut up and store in an airtight container for up to 4 days.
Easy Cheese Flapjacks