Healthy, low-cost dishes to make you smile

Tag: gluten-free

Seed and Fruit Flapjacks

Seed and Fruit Flapjacks

Flapjacks are such a great bake – they can be made with minimal utensils, take minutes to put together and are pretty adaptable to the ingredients you have and like. Made right they can be a nutritional powerhouse but many off-the-shelf versions are packed with […]

Quick and Easy Courgette Soup (zucchini)

Quick and Easy Courgette Soup (zucchini)

As soup season and courgette’s rarely co-inside I’ve never tried courgette soup.  But faced with a haul of them from a kind friend and the sudden stormy week I’ve been working on a soup which will work now and also keep in the freezer for […]

Smoky Courgette Stew (zucchini)

Smoky Courgette Stew (zucchini)

In the UK right now, especially after an above average amount of sunshine (yay!) courgettes (zucchinis) and red peppers are plentiful. I have been lucky enough to be gifted some from a friend whose veggie patch is beyond luscious and can’t wait to grow my own next year when our currently under construction garden is sorted. This Smoky Courgette and Red Pepper Stew takes no time to throw together and only 10mins to cook. Making it the perfect midweek meal or great as part of a meze too.

Serve it with rice, a couscous salad or fresh bread to dip in it. It’s also a fab baked potato topper or side to a meal. Try sprinkling some feta over the top, adding some cooked prawns, baked smoked tofu or chicken if you like too. This dish also freezes well so you can make plenty now and enjoy into the winter months.

Smoky Courgette Stew (zucchini)

August 4, 2018
: 5 min
: 15 min
: Easy

By:

Ingredients
  • 1 tbsp olive or sunflower oil
  • 2 onions, halved and sliced
  • 500g courgettes, cut in 1cm thick rounds
  • 1 red pepper, finely sliced into strips
  • 2 tsp ground coriander
  • 2 tsp smoked paprika
  • 1 tsp ground cumin
  • 400g can chopped tomatoes
  • 1 vegetable stock cube
  • 400g can butter beans, drained
  • Salt and pepper to season
Directions
  • Step 1 Heat the oil in a medium size pan and soften the onions for 5 mins with the lid on, making sure they don’t stick or burn.
  • Step 2 Stir in the ground coriander, cumin and paprika, and the tin of tomatoes.
  • Step 3 Fill the tomato can half way and add this additional water to the pan too.
  • Step 4 Crumble in the stock cube, stir then add the courgettes and red pepper, cover again and cook for a further 5-6 mins.
  • Step 5 Add the butter beans, cover and cook for another 5mins.
  • Step 6 Serve.

 

Apple and Cinnamon Energy Balls

Apple and Cinnamon Energy Balls

If you love apple pie then these Apple and Cinnamon Energy Balls are for you. They take minutes to prepare and are perfect to keep in the fridge or wrap up and pop in your gym bag. These bite size wonders are a nutrition powerhouse […]

Mango and Peach Mousse Stack

Mango and Peach Mousse Stack

I’m excited to have been working with yourzooki.com the past couple of months on some recipes using their incredible fish oil. They approached me after seeing what I was doing with it anyway – it’s a staple in our house because my kids think it’s […]

Lentil Stuffed Peppers with a Lemon Crumb

Lentil Stuffed Peppers with a Lemon Crumb

Pepper season is almost upon us and soon gardeners and markets will be awash with these veggies which are certainly a staple in my home. There’s a special place in my heart for the long pointed variety which have a thinner skin and flesh, making them perfect for filling and roasting. These Lentil Stuffed Peppers with a Lemon Crumb are a great way of using up some of these gorgeous vegetables and also an easy make-ahead vegan lunch or barbecue side.

Many people think lentils take ages to make but actually puy lentils are tiny and quick to boil up. You can also buy them ready cooked in pouches too. I actually make double of the filling so there’s some ready in the freezer and I just need to defrost and place in the peppers making this a healthy ‘ready’ meal. Obviously the sizes of the peppers will vary so you may find this is slightly too much filling sometimes. Again you can freeze it or add to some leftover cold rice another time for an easy salad.

The crumb can be made with gluten-free bread if needs be and if you do eat cheese crumble some feta into it – delicious! I use some dry bread blitzed to make my own breadcrumbs quickly and easily. It’s so cheap and means no bread waste.

Lentil Stuffed Peppers with a Lemon Crumb

July 13, 2018
: 4-8
: 10 min
: 30 min

By:

Ingredients
  • For the peppers:
  • 200g cooked puy lentils
  • 1 red onion, finely diced
  • 1 carrot, peeled and finely diced
  • I courgette, finely diced
  • 8 chestnut mushrooms, finely diced
  • 4 long pointed peppers
  • 60g sundried tomatoes in oil, drained and blitzed to a paste (you can sub in tomato puree)
  • 1 teaspoon of paprika, I like the spicy one with this
  • Salt and pepper
  • For the crumb:
  • 80g breadcrumbs
  • 1 large handful of parsley, roughly chopped
  • Zest and juice of 1 lemon
Directions
  • Step 1 Preheat oven to 180 °C / 150 °C Fan / 350 °F / Gas 4
  • Step 2 In a medium saucepan sweat off the onion in splash of olive oil (or water) with the lid on until soft, then add the carrot, courgette and mushrooms. Cover again and add a splash of water if they are catching. After about 5mins they should feel just cooked.
  • Step 3 Add the paprika, tomato paste and seasoning and stir well.
  • Step 4 Remove from the heat and stir through the lentils gently.
  • Step 5 To prepare the peppers simply wash and cut vertically so they are as deep as possible for stuffing.
  • Step 6 Lay on a large baking tray and fill with the lentil mixture.
  • Step 7 Bake in the oven for 20 to 25mins.
  • Step 8 While the peppers are cooking prep the crumb by mixing all the ingredients in a bowl.
  • Step 9 Check the peppers are just cooked and scatter the crumb over them. Return to the oven for another 5mins by which time the crumb should be crisp.
  • Step 10 Serve.

Healthy homemade ice pops

Healthy homemade ice pops

Homemade ice pops were pretty much the only way you were going to get an ice pop when I was a kid. There was a choc-ice and maybe a Mini Milk if you were lucky. But certainly not the crazy array on offer at supermarkets […]

Easy Healthy Korma Sauce (gluten, dairy and sugar free)

Easy Healthy Korma Sauce (gluten, dairy and sugar free)

Korma is one of the favourite curry choices on takeaways across the UK. But it’s also one of the most calorific, commonly packed with cream. And some of the jar versions also pack a rather hefty sugar punch too. But this Easy Healthy Korma Sauce […]

Pea and Broad Bean Risotto

Pea and Broad Bean Risotto

I was lucky enough to pick up a massive bag of broad beans when I was visiting my parents recently. As a kid they were my favourite vegetable and I loved shelling them as much as I did eating them.

The velvety pods, trying to guess how many would be inside and how big they would be, it was like an edible treasure hunt. Now my children are getting to experience the same joy which is just so wonderful. Aside from eating some quickly blanched or raw we have been enjoying the beans in some fresh, seasonal dishes too.

This risotto can be enjoyed with or without the creamy goats cheese, you can also swap the butter for several tablespoons of olive oil although I prefer the flavour the butter gives the dish.

Pea and Broad Bean Risotto

June 4, 2018
: 4
: 5 min
: 25 min
: Easy

By:

Ingredients
  • 150g podded broad beans
  • 150g frozen peas or podded fresh peas
  • 50g butter
  • 2 shallots, finely chopped
  • 300g risotto rice
  • 900ml hot vegetable stock
  • 75g soft, cream cheese like goats cheese
Directions
  • Step 1 In a medium pan of boiling water blanch the beans and peas for 3 minutes. Remove from the hot water and place to one side. I use the water from the pan to make the stock up from a powder form.
  • Step 2 In the now empty pan melt the butter over a medium heat.
  • Step 3 Add the shallots and cook until soft, about 5 mins. Stir in the risotto rice and cook for a couple more minutes until the rice is starting to look translucent.
  • Step 4 Begin adding the hot stock, a ¼ of the amount at a time, over a medium heat. You need to allow every addition of stock to be almost completely absorbed before you add the next. Keep stirring it now and then so you can keep an eye on whether it’s sticking before adding the next.
  • Step 5 After around 20mins your rice should be cooked with a little bite and most of the liquid gone. Add the peas and beans to the rice, cook for a couple minutes and then stir in the goats cheese.
  • Step 6 Season and serve.

White Bean Pate

White Bean Pate

I’m not entirely sure what children ate in the world before houmous. Was there even a world before houmous?!?! Is there a single way of spelling it we can all agree on?!? It’s certainly one of those foods which ends up on the table or […]