Healthy, low-cost dishes to make you smile

Tag: vegan

10 minute Sugar Free Chia Strawberry Jam

10 minute Sugar Free Chia Strawberry Jam

The most nutritious jam you will ever make! Strawberry jam (or strawberry jelly depending on where you live) is a childhood staple which travels with us from childhood. But in these more sugar conscious times the fact that even many homemade versions are 50 percent […]

Garlic and Rosemary Roasted Carrots and Parsnips

Garlic and Rosemary Roasted Carrots and Parsnips

I am always looking for different ways to cook the most seasonal vegetables. At the moment carrots and parsnips are so plentiful and cheap I’m incorporating them into lots of meals. Even when they are served as a side, you can ring the changes if […]

Peanut Satay Sauce

Peanut Satay Sauce

I think the mark of a good recipe is if someone who doesn’t like the main ingredient still loves the finished dish. And give that my peanut-hating husband wolfed down this sauce when I used it in our vegetable and Quorn stir fry, I would say this is a pretty good Peanut Satay Sauce recipe!

It is quick and easy to make – can be thrown together in just 10mins and is so useful to have in the fridge as it can be used for dipping or as a quick stir-fry or coating sauce. It uses actual peanuts, which gives it a lighter consistency to those sauces made with peanut butter. Using the straight forward red skin-on peanuts is brilliant for two reasons. Firstly, it works out a lot cheaper than using a quality, no added ingredients peanut butter, but mainly because you are incorporating those red skins which are packed with natural antioxidants and fibre. Peanut skins contain higher levels of antioxidants than the peanut itself – even more than green tea or red wine. They also contain resveratrol, more famously found in grapes, which has been found to help increase endurance, reduce inflammation, and help protect against heart disease.

 

Many bought oriental sauces also contain fish sauce, while you can add this to it but it tastes great without it so is a great alternative for anyone with allergies or vegan. I keep this sauce in the fridge and warm it for a dipping sauce with a little bit of water or spoon it into the wok for the last couple of minutes of a stir fry. Add as much or little as you like and you can keep the remaining sauce in the fridge for a few days or freeze it for later.

Peanut Satay Sauce

February 5, 2018
: 8
: 5 min
: 5 min
: 10 min

By:

Ingredients
  • 1 tablespoon oil
  • 200g peanuts
  • 4 shallots, chopped
  • 3 cloves garlic, fine grated
  • 1 teaspoon chilli flakes
  • juice and zest of one lime
  • 1 teaspoon maple syrup
  • 1 tablespoon dark soy sauce
  • 300ml water
  • Salt to taste
Directions
  • Step 1 Heat the oil in a wok and stir fry the peanuts for a couple minutes until they are gently browned.
  • Step 2 Remove from the wok and blitz until fine crumb texture in a food processor or Nutribullet.
  • Step 3 Fry the shallots and garlic for a couple of minutes in the residual oil for a couple minutes until soft. Add a splash of oil if they are sticking.
  • Step 4 Stir in the chilli flakes, maple syrup, soy and water. Add the peanut crumb and bring to the boil and simmer for 5mins until thick.
  • Step 5 Add salt to taste.

 

‘BBQ Bangers’ Sausage Casserole

‘BBQ Bangers’ Sausage Casserole

There are certain recipes which just kinda stick around for generations. They may get tweaked along the way but in essence they remain the same. That’s the future I predict for this ‘BBQ Bangers’ Sausage Casserole recipe which I enjoyed as a child and my […]

Winter Vegetable Soup

Winter Vegetable Soup

Winter and soup go together hand-in-hand and this Winter Vegetable Soup is a fantastic way of using some of the cheap and plentiful veggies which are so easy to pick up at this time of the year.   This soup is absolutely packed with variety […]

Vegan Lentil Shepherd’s Pie

Vegan Lentil Shepherd’s Pie

On a gloomy day there is nothing more satisfying than a pie. And if you pie is also packed with veggies, fibre and good carbs you really are winning! This Lentil Shepherd’s Pie is brilliant for meal prep – make ahead and freeze in advance so it just needs to be defrosted and popped in the oven to have a nutritious dinner is on the table. It’s so tasty and vegtastic you don’t even have to need any more vegetables on the side.

I like to mix regular and sweet potatoes together but if you are not a fan of one then just use the other. This recipe is vegan (if you sub in a vegan Worcestershire sauce) but a bit of cheese grated on top before it goes into the oven is delicious too so make it work for your diet.

Lentil Shepherd’s Pie

January 23, 2018
: 6

By:

Ingredients
  • A splash of oil
  • 300g green lentil
  • 1 large onion, peeled and finely diced
  • 3 cloves of garlic, minced
  • 2 carrots, peeled and finely diced
  • 2 sticks of celery, peeled and finely diced
  • 800ml vegetable stock
  • 1 teaspoon of Marmite
  • 2 tablespoons Worcestershire sauce or vegan equivalent
  • 1 teaspoon Herbs de Provence
  • 2 tablespoons tomato puree
  • 1kg of mixed sweet potato and white potato mash
Directions
  • Step 1 Splash a little oil into a saucepan and fry the onions, carrots, celery and garlic on a low heat with the lid on for around 10 mins until soft.
  • Step 2 Remove the lid and add the mushrooms, cook for another 5mins.
  • Step 3 Add the lentils, herbs, Marmite, stock and Worcestershire sauce. Bring to the boil then simmer for around 45mins, until the lentils are soft. You should still have a little liquid at the end of this, if you don’t add a splash more water or stock and stir in the tomato puree.
  • Step 4 Place the lentils in the dish (or dishes if you are planning to freeze some) and top with mash.
  • Step 5 Sprinkle cheese over if using and bake in an oven on 190C/fan 170C/gas 5 for 30mins until golden.

Split Pea and Vegetable Soup

Split Pea and Vegetable Soup

I live with such a soup lover and since making more of my own I’ve really gotten into it myself. It’s such a brilliant way of getting a big veggie fix quickly and easily as if you make a vat of soup and keep it […]

Salted Caramel Chocolate Avocado Truffles

Salted Caramel Chocolate Avocado Truffles

I have recently been toying with ‘healthy’ truffles. Not just because it’s the season for them but also because I am trying to find bite size treats for lunchboxes which pack a nutritional punch! These Salted Caramel Chocolate Avocado Truffles are not only sugar-free and […]

Warm Courgette and Mint Salad

Warm Courgette and Mint Salad

This Warm Courgette and Mint Salad is a great way of using up courgettes and it’s such an interesting side dish. It compliments fish so well and is brilliant as part of a buffet as it’s so colourful and a bit different. I like to use a mix of green and yellow skinned courgettes to make it really bright.

Warm Courgette and Mint Salad

November 21, 2017
: 2
: 5 min
: 15 min

By:

Ingredients
  • 2 Courgettes, cut into thin strips lengthways
  • Half a red chilli, finely chopped
  • ½ clove garlic, minced or finely chopped
  • 1 handful of fresh mint, finely chopped
  • 1 tablespoon olive oil
  • A squeeze lemon juice
  • Salt and pepper
Directions
  • Step 1 Grill the courgettes on a hot griddle pan until browned on each side.
  • Step 2 Lay on a baking tray in a low heat oven as you cook in batches.
  • Step 3 When they are all done arrange on a platter and sprinkle over the chilli, mint, garlic and seasoning. Drizzle over the oil and squeeze over lemon juice to taste.

Italian Kale Stew

Italian Kale Stew

I am lucky enough to have a friend who embraces veggies and throws together meals with them so well I want to recreate their fantastic flavours as soon as I return home. And this Italian Kale Stew came about as a direct result of a […]