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Recipe Blog

LET FOOD BE THY MEDICINE AND MEDICINE BE THY FOOD

My wish for you is to Live Better, Strive Harder, Be Bolder, Dream Bigger, Climb Higher and Seek Greater.
My vision is to help people create food that is delicious, easy to make and high in nutrition,
so that food once more becomes a vehicle to fuel your body, mind and soul.

Tofu Scrambled ‘Eggs’ (Vegan, Dairy Free, Gluten Free)

By , January 18, 2020

‘Without experimentation, a willingness to ask questions and try new things, we shall surely become static, repetitive and moribund’ – Anthony Bourdain

I really wanted to find a high protein substitute for eggs and so started experimenting at the beginning of the year. This was my first attempt and it was so successful that Mr. B didn’t realise it wasn’t egg until I told him afterwards. 

The trick was using Kala Namak (Black Salt which is actually pink in color), I had bought it for an Indian recipe a few years ago and never used it again. This salt is black Himalayan salt, which has minerals including sulphur, which is what gives it the smell. It also has several medicinal properties serving as an antacid, antioxidant, anti-flatulent, adaptogen, digestive stimulant among other things and so can do wonders in improving overall health. It is used in Ayurvedic healing through food, as it has a cooling affect internally. It is also said to stimulate melatonin and serotonin production and so help with depression. Who would have known that a bit of eggy salt could do so much for your health and happiness!  

Ingredients

  • 350g firm tofu
  • 1 tbsp. vegan butter or oil
  • ½ tsp. turmeric
  • ½ tsp. garlic powder
  • ½ tsp. onion powder
  • ½/ tsp. black pepper
  • ½ tsp. black salt (kala namak)
  • 1 tbsp. nutritional yeast
  • 1 cup kale 
  • ½ cup onion, diced

Method

  • Squeeze the water out of the tofu and crumble into a bowl, add all the seasonings 
  • Preheat a frying pan and melt butter on a low heat
  • Place the onions and kale and stir fry for a few minutes till soft
  • Move over the onions and kale to one side of the pan
  • Add the tofu mixture and stir fry for a few minutes
  • One ready mix the two and taste. Add more black salt if you need to increase the eggy taste, add other seasonings to your taste

Indian Inspired Spinach and Chickpea Soup (Vegan, Dairy Free, Gluten Free)

By , January 11, 2020

‘Good food is wise medicine’

Having indulged over the holidays, soup is back on the menu for January to get some much-needed nutrient density in and give my digestive system a break.

The challenge to myself is to make some interesting soups with an Indian kick. Inspired by my grandma’s food with all the embedded wisdom of my heritage.

So, here is my first attempt. 

For this recipe I used an entire pack of spinach as I wanted to get as many greens in as possible, and chickpeas for some extra protein and body in the texture of the soup. I used all the ingredients I would in a spinach and chickpea curry, just mixed them up a bit. The garam masala oil is the added touch which brings the fragrance to the table. 

Mr B noted that the great thing about this is that you can eat it as a soup or with some rice as a curry. So a two for the price of one, so to speak!

Ingredients

  • 3 tbsp. coconut oil
  • ¾ cup diced onions
  • 3 cloves, chopped garlic
  • 2 tbsp. chopped ginger
  • 1 can chickpeas or 1 cup of dried, rinsed soaked and cooked
  • 500ml vegetable stock
  • 200g spinach
  • 1 tsp. garam masala
  • Handful of coriander

Method

  • Heat 2 tbsp. coconut oil and gently cook the onions until softened, c. 5 minutes
  • Add the garlic and ginger, mix and cook for another 1 minutes being careful not to burn them
  • Add the chickpeas and stock and simmer for 10-15 minutes to combine the flavors 
  • Add the spinach at the end of cooking and cook till soft, c. 2 minutes. You don’t want to cook for too long as you’ll lose the vibrancy of the nutrition and color
  • Take off the heat and let cool for a little bit, c. 10 minutes
  • Blend until smooth and pour into bowls
  • In the meantime, heat the remaining tbsp. coconut oil over a low heat and add one tsp. Garam Masala. Cook for 30 seconds. Drizzle over the top of the soup and add coriander before serving

Power Porridge (Vegan, Dairy Free, Gluten Free)

By , January 4, 2020

‘Every now and then a detox is necessary. Cleanse the toxins from your body and life. That means negativity in all forms.’

After the excess of the holidays, meeting friends and family for drinks and dinner, indulging in the festive foods and snacks that you don’t eat any other time of year, like mince pies and Christmas pudding, it is nice to give your system a break and reset and the new year seems a perfect time to start again. It is also a good time to think of what you want more of and what you want less of in not only your diet but also your day to day. 

I like to eat porridge on detox days, its releases carbohydrates slowly and so keep you fuller for longer. I make mine protein and nutrient dense also, in case that is the only solid meal I eat. Mr B loves porridge of any combination and has a sweet tooth, so I add in a little maple syrup for him. I also sometimes add some raw cacao and coconut butter to make it chocolatey and rich.

A word on a few of the ingredients;

Cacao nibs – These are small pieces of crushed cacao beans, that have a bitter chocolate flavour. They are loaded with nutrients and powerful plant compounds including flavonoid antioxidants. They are rich in iron, magnesium, phosphorus, zinc, manganese and copper 

Chia Seeds – They are an excellent source of omega-3 fatty acids, rich in antioxidants and provide fibre, iron and calcium

Coconut Butter – Contains lauric acid, a 12-carbon fatty acid that boasts many health benefits such as reducing inflammation, boosting immunity and fighting infections

Raw Cacao – Has 40 times the antioxidants of blueberries, a natural mood elevator and anti-depressant   

Ingredients

  • 30g Oats (4g protein)
  • 25g Quinoa Flakes (4g protein)
  • 25g Flaked Almonds (6g protein)
  • 25g Raw Cacao Nibs (3g protein)
  • 20g Chia Seeds (4g protein)
  • 1 Scoop Pea Protein (20g)
  • 2 tsp. maple syrup

Method

  • Place the oats and quinoa flakes (optional add) into a pot and cover with water
  • Bring to the boil and then down to simmer
  • Add plant milk of choice to bring to texture you would like (thick or liquid porridge). This is an optional add. You can just add water if you prefer.
  • Once the porridge is soft, c. 5 minutes
  • Add additional topping, as above or anything you like
  • I found sieving in the protein powder gave less lumps

Creamy Cauliflower Soup (Vegan, DF, Gluten Free)

By , December 28, 2019

‘Do you have a kinder, more adaptable friend in food, than soup? 

Who soothes you when you are ill?

Who refuses to leave you when you are impoverished and stretches its resources to give hearty sustenance and cheer. Yet is also capable of doing honour at your richest table.

Who warms you in winter and cools you in summer.

You don’t catch steak hanging around with you when you are poor or sick, do you?’

I love making soup. It is so easy on the digestive system, which is great after a heavy lunch or a few rich dinners during the holidays. You can use lentils, beans and any veggie. It’s cheap and economical as it is good for cleaning your old veggies out of the fridge.

I make sure the consistency is thick and chunky as that is Mr B’s favourite and I add a little more stock at the end of cooking to thin it down for me. 

If you want a creamier taste, add some coconut milk or cream, just amp up the spicing a little to compensate.

Ingredients

  • 1 large cauliflower 
  • 3 tbsp. oil (I used coconut)
  • 1 onion, small dice
  • 3 cloves of garlic, small dice
  • 4 cups vegetable broth
  • 1tbsp. lemon juice
  • ¼ tsp. nutmeg
  •  ½, tsp. Salt
  • ½ tsp. Pepper
  • 1/2. tsp. Smoked paprika
  • Herbs to finish

Method

  • Preheat the oven to 400F
  • Toss the cauliflower with 2 tbsp. oil
  • Season with salt, pepper, paprika
  • Roast for 25-30 minutes or until tender and starting to caramelize
  • In the meantime, sauté the onion in the remaining oil until soft and translucent
  • Add the garlic a cook for a minute or two on a low heat
  • Add the baked cauliflower (reserve a few pieces for serving), stir
  • Add the stock
  • Cook together for 10-15 minutes to infuse the flavors
  • Once it is done, let cool and blend
  • Add it back to the pot to warm before serving
  • Add the nutmeg and lemon juice
  • Add more seasoning if needed
  • Serve with a little cilantro/parsley/chives and the reserved cauliflower pieces 

Pumpkin Pie (Vegan, Dairy Free, Gluten Free)

By , December 21, 2019

Mr B loves loves loves thanksgiving and nothing gives him more pleasure than a pumpkin pie. He lights pumpkin pie candles and has pumpkin pie lattes (with almond milk of course) and so I had to make him the tastiest and healthiest pumpkin pie possible. No mean feat and quite the pressure (felt like I was on chopped!)

This is the winning recipe. It has a light cookie base and a simple filling. It is made with fresh pumpkin and sweet but not too sweet. Apart from nuts its allergen free and it is so healthy you can eat it for breakfast. Definitely a Mr B approved dessert!

Ingredients

Crust

  • ¾ cup almond flour
  • ½ cup gluten free flour
  • 1/3 cup maple syrup
  • 4 tbsp. coconut oil
  • ½ tsp. vanilla bean extract
  • Pinch of salt

Filling

  • One medium cooked pumpkin (cut in half, guts and seeds removed)
  • 2 tbsp. coconut butter
  • 3 tbsp. maple syrup
  • 1/4 tsp. nutmeg
  • ½ tsp. cinnamon

Method

  • Preheat the oven to 400F
  • Add the pumpkin cut side down and bake until tender (20 mins approx.)
  • Blend the pumpkin with the coconut butter and maple syrup, adjust for sweetness
  • Add the spices. If you have pumpkin spice mix you can use that instead
  • Whilst the pumpkin is baking, add all the crust ingredients together, you should get a moist mixture. Press into the bottom of your tart tin. Bake for 15 minutes at 350F, transfer to a wire rack and let cool
  • Once the filling is ready pour into the tart and refrigerate for at least 3 hours

Butternut squash, Kale and Goats Cheese Skillet Pie (Vegetarian)

By , December 14, 2019

‘After a good dinner, one can forgive anybody, even one’s own relations’ – Oscar Wilde 

This recipe is based on a picture I saw on the front of a magazine. I often see something that inspires and take a snap as Mr B will attest to having backed up my phone and downloaded 10,000 pictures! I didn’t own the magazine, so had to work out how to create this and this is what I came up with. It’s easy and just like a phyllo parcel but made in a skillet. The pastry can be delicate, and you need to cook the pastry in the skillet to make sure the bottom is cooked and then put it in the oven to make sure the rest crisps up nicely. 

You can use any filling you like, just make sure there is some moisture in there. You can also use dairy free cheese or tofu cream cheese instead of goats to make it vegan. 

Ingredients

  • 3 tbsp. oil
  • 2 medium onions
  • ½ small butternut squash, diced
  • 4 ounces goats cheese
  • 2 tsp. chopped thyme
  • ½ tsp. red pepper flakes
  • 1 bunch Tuscan kale, ribs removed, chopped
  • ½ lb. phyllo pastry

Method

  • Preheat the oven to 450F
  • Heat the oil and cook the onions until translucent and starting to caramelize
  • Add the squash and cook until almost tender
  • Add the thyme and red pepper and transfer to a bowl
  • Add the kale to the butternut squash mixture and goat cheese
  • Season to taste with salt and pepper
  • Layer the phyllo sheets at the bottom of the skillet
  • Spoon the mixture into the middle and fold the edges in, brush with oil
  • Cook the pie until the bottom is starting to turn brown
  • Transfer to the oven and bake until crisp, 15-20 minutes
  • Serve to the table in the skillet

Avocado Chocolate Mousse (Vegan, GF, DF)

By , December 8, 2019

This is a favourite of mine for surprising people with the healthy ingredients. The guesses are mostly that it is cream based until I say it’s vegan and then they think it is tofu. Avocado is the last on their list, but it makes a for a great creamy base. The deep chocolate from the raw cacao covers the avocado taste and the extra sweetness from the vanilla and maple syrup bring the dish to a completely different level.

Raw cacao – Raw organic cacao has over 40 times the antioxidants of blueberries. It is the highest plant-based source of iron, as well as having more calcium than cows’ milk as well as magnesium. 

Avocado – High in natural fats, loaded with fibre and high in potassium

Ingredients

  • 2 ripe avocados
  • ¼ cup raw cacao
  • ½ tsp. vanilla essence
  • 2 tbsp. coconut oil
  • 3 tbsp. maple syrup (more or less to your own taste)
  • Pinch of salt

Method

  • Place all the ingredients in a blender
  • Taste and adjust for sweetness

Wild Rice, Mung Bean, Sweet Potato Salad (Vegan, GF, DF)

By , November 30, 2019

‘Fill your plate with all the colors of the rainbow. What pleases the eye, pleases the body’

I love making food that us aesthetically pleasing as well as tasty. As the saying goes, you eat with your eyes as well as your stomach. Ayurveda goes one step further a says you need to take all senses into consideration. Touch is important for example, which is why you may see Indians eat with their hands. Even your ears and mind are important, as it is said that your mood will affect not only your digestion but also how well the food turns out, recommending a slight smile on your face and quiet mindful eating for the best digestion (a far cry from eating at your desk whilst reading an email..)

This dish is amazing as it incorporates so many amazing healthful ingredients, which combine to stimulate all the senses. Feel free to mix it up based on what is in your fridge, just remember to try and incorporate a whole grain, a plant-based protein, something bitter, something sweet and lots of color. 

Mung Beans – Low in calories, high in fibre, good source of protein. Rich in amino acid and antioxidants, helping to neutralise free radicals and lower LDL cholesterol 

Wild Rice – Impressive nutrient content, including protein, manganese, phosphorus, magnesium and zinc. Higher in protein and fibre than brown rice. 

Arugula – High amounts of fibre, folate and vitamin B. Bitter element. 

Almonds – One ounce of almonds alone supplies 6 grams of protein, 4 grams of fibre, vitamin E, magnesium, riboflavin, calcium and potassium 

Coconut – High in manganese, selenium and good fat

Raisins – Rich in natural sugar, fibre, vitamins and minerals. Sweet element.

Cilantro – Contains vitamins C, provitamin A and K

Avocado – Very nutritious containing over 20 different vitamins and minerals

Lime – Rejuvenates skin, improves digestion, fights infection and reduces inflammation

Ingredients

Salad ingredients

  • 2 cups cooked wild rice (1/2 cup raw)
  • 3 sweet potatoes, peeled and diced
  • 1 tbsp. coconut oil
  • 3 cups arugula
  • ½ cup sliced almonds
  • ½ cup dried coconut
  • ½ cup dried raisins, cranberries 
  • 1 cup sprouted and cooked mung beans

Salad dressing

  • 2 avocados
  • ½ cup cilantro, chopped
  • ½ cup coconut milk
  • 2 tbsp. lime juice
  • 2 tbsp. olive oil (optional)
  • Salt and pepper to taste

Method

  • Soak the mung beans overnight, rinse in the morning and boil in water or stock until cooked. Drain and set aside.
  • Rinse and cook the wild rice, drain and mix with the mung bean
  • Roast the sweet potatoes with a little oil at 350F until golden brown. Add salt and pepper to taste. 
  • Add the sweet potatoes, almonds, raisins, sunflower seeds, coconut and arugula and mix
  • Blend the salad dressing ingredients and top to serve

Chickpea Quinoa Cutlets (Vegan, DF, GF)

By , November 23, 2019

  • Chickpea Quinoa Cutlets

‘I have 99 problems, but protein isn’t one’

This is a great protein dense vegan recipe from the blog cooking for peanuts. This is an amazing blog dedicated to plant-based recipes for this amazing woman’s three children. I just added a few extra medicinal spices to adapt to my taste. Plant based foods are rich in protein and grains like Quinoa are complete proteins with all of the required amino acids. Plant proteins have the additional advantage of having fibre, minerals, vitamins and antioxidants. That’s why I love this recipe, it’s naturally gluten free, has multiple forms of proteins and veggies, making it a complete nutrient dense dish. 

Mr B ate these when working from home (in what he calls ‘foraging’) and in usual fashion there weren’t any left when I got home (head slap emoji), so will be making another batch this weekend!

Ingredients

  • I small onion, diced
  • 1 carrot, grate and squeeze out any water
  • 1 cup spinach, chopped
  • 1 can organic chickpeas
  • 2 tbsp. nutritional yeast
  • 1 tbsp. cumin seeds
  • ½ tsp. cumin powder
  • ½ tsp. turmeric powder
  • ½ tsp. coriander powder
  • 1 tsp. smoked paprika
  • 1 tsp. garlic powder
  • 1 tsp. onion powder
  • 1 cup quinoa, cooked
  • 2 cups chickpea flour
  • 1 tsp. Salt
  • 1 cup water
  • ¼ cup oil

Method

  • Preheat the oven to 350F
  • Add the onion, carrot and spinach to a bowl
  • Rinse and wash the chickpeas and add to the bowl
  • Add the nutritional yeast, cumin, paprika, garlic and onion powder
  • Add the quinoa and mix all together
  • In a separate bowl add the chickpea flour and gradually add the water whilst whisking. Mix in ½ tsp. salt
  • Add the chickpea batter and mix thoroughly 
  • Taste and add more seasoning as needed
  • Let sit for 10-15 minutes (this helps it bind as the batter absorbs water)
  • Wash and use hands to form patties
  • Brush oil onto the patties and bake for 20-30 minutes or until golden brown, turning once
  • Make sure to serve with a dipping sauce as they can be a little dry

Farinata (Vegan, GF, DF)

By , November 17, 2019

‘Cooking is a language that expresses harmony, creativity, happiness, beauty, poetry, complexity, magic, humour and provocation’ – Ferran Adria

I recently went to an amazing Vegan restaurant in NYC called XYST created by Matthew Kenney and had this dish for brunch topped with an amazing avocado salad. Mr B loves chickpea and avocado and saw I thought I would recreate it for him, with a few watermelon radishes on top for a pop of colour and crunch. Ottolenghi has a similar recipe to which he tops the pancake with sautéed onions and tomatoes.

This pancake is made all over the world. In Italy is called Farinata, spiced with rosemary and sold to people on the streets as a snack. It is called Socca in France and usually dusted with cumin. It is also used in middle eastern and Indian cooking, where the flour is called Besan. The reason this is such a popular dish all over the world is that it is cheap, simple, gluten free and makes a great base to pretty much anything. 

Ingredients

  • 1.5 cups chickpea flour
  • 2 cups warm water
  • ½ tsp. salt
  • 2 tbsp. oil and extra for frying

Method

  • Pour the water into a bowl
  • Slowly sieve the flour into the bowl and whisk until it forms a thick batter
  • Let sit for an hour
  • Stir in salt and oil
  • Heat a 9-inch frying/cast iron pan
  • Add a little oil to the pan
  • Pour a thin amount of batter into the pan
  • Wait until bubbles appear and then flip
  • Keep warm in an oven