April recipes: Close to nature

Round & About

Veggie

Qualified natural chef Jo Keyes shares some wholesome recipes devised in her Time To Nourish kitchen for body, mind & soul

Homemade granola

Ingredients:

• 150g mixed nuts chopped
• 200g coconut flakes
• 200g rolled jumbo oats (gluten free)
• 50g pumpkin seeds
• 50g sunflower seeds
• 25g golden flaxseeds
• 2tbsp chia seeds
• 100g unsweetened dried fruit chopped if necessary eg raisins, blueberries, cranberries, cherries, chopped apricots (optional)
• 1tsp ground cinnamon
• 1 medium banana
• 6tbsp apple puree
• 100ml melted coconut oil

Homemade granola is a great way to cut out some of the nasties many of the shop bought versions have. Many are often high in sugar and use unhealthy fat as well as unnecessary fillers. Homemade versions can be customised to personal taste and be full of nutritious and satisfying ingredients.

Nuts and seeds add texture and flavour and are high in protein and micronutrients like calcium, zinc and magnesium. Oats are full of soluble fibre, iron and folate. The coconut oil adds the healthy fats making this a great recipe to support a healthy heart to help balance blood sugar.

MAKES: 11 (80g portions)

NOTES: Enjoy with your favorite milk or use to top, chia pudding, overnight oats or fruit and yoghurt

ALLERGENS: Nuts, Sulphur Dioxide (in preservatives esp dried fruit)

Method:

Preheat your oven to 175°C.

Place the chopped nuts in a mixing bowl and add the coconut flakes, oats, seeds, dried fruit and cinnamon.

Melt the coconut oil and add to a small blender with the banana and apple puree and blend until smooth.

Mix the puree into the oaty mixture with a wooden spoon until everything is well coated.

Tip the mixture onto a lined baking tray and spread out in a thin even layer (you may need to use two trays).

Bake for 40 minutes, turning every 10 minutes to get an even colour, or until the mixture is crunchy and golden brown.

Remove the tray from the oven and allow to cool completely.

Store in an airtight container or kilner jar.

Thai slaw

Ingredients:

• 200g bean shoots
• 2 small carrots peeled
• 1 green pepper de-seeded
• 2 spring onions

Dressing

• 1tbsp tamari
• 1tbsp fish sauce
• 1tsp honey
• 1 clove garlic crushed
• 1tsp fresh ginger grated
• 2tbsp avocado oil

Garnish

• Chopped cashews toasted
• Sesame seeds toasted

This crisp and fresh slaw is reminiscent of a pad Thai. The raw vegetables bring the benefits of digestive enzymes which are often lost during cooking and the variety of colours bring different phytonutrients with antioxidant properties.

SERVES: 2

ALLERGENS: Fish, Nuts – Cashew, Sesame

Method:

Prepare the vegetables by cutting or grating into thin julienne strips and then mix together in a large bowl.

Whisks dressing ingredients together in a separate bowl.

Add the dressing to the prepared vegetables and mix until well coated.

To serve add to a bowl of mixed green leaves add some cooked chick, fish or grains and top with garnish.

Green Smoothie

Ingredients:

• 140g mixed leafy greens (eg spinach, rocket, kale, watercress)
• 100g mix non leafy greens/fruit (eg cucumber, celery, broccoli, apple, pear, mango)
• 20g avocado
• Thick slice of fresh ginger
• 2tsp fresh lemon  or lime juice
• Pinch salt (Himalayan or pure sea salt)
• 300-400mls liquid (eg water, coconut water, nut milk)
• 3 ice cubes

Optional add ins:

• Superfood powders (eg wheatgrass, spirulina, chlorella, maitake)
• Rolled oats
• Nuts or nut butter
• Seeds (eg pumpkin, sunflower, flax, chia)
• Protein powder

SERVES: Makes 2 -3 servings

Method:

  1. Chop non-leafy greens into cubes and de-stalk leafy greens if required (eg kale or cavalo nero).
  2. Place all the ingredients into a high powered blender and blended until smooth, add more liquid if required.
  3. Pour into glasses and enjoy.
  4. Store in a glass air-tight container in the fridge and consume within 48 hours or freeze in portions for consumption later.
Quinoa Tabbouleh

Ingredients:

• 200g uncooked quinoa
• 500ml boiling vegetable stock
• ½ cucumber, de-seeded and fine diced
• 3 large tomatoes, de-seeded and fine diced
• 28g bunch parsley, finely chopped
• 28g bunch mint, stalks removed and leaves finely chopped
• 4 spring onions, finely sliced
• 2tbsp lemon juice
• ¼tsp ground allspice
• ¼tsp black pepper
• ¼tsp ground cinnamon
• ¼tsp ground cloves
• ¼tsp ground nutmeg
• ¼tsp ground ginger
• 100ml avocado or olive oil
• 50g pomegranate seeds
• 30g flaked almonds

A twist on the traditional Lebanese dish which uses bulgur wheat this recipe is a great alternative to pasta salad at a BBQ or the perfect side to any meal. The use of quinoa in this tabbouleh provides a plant-based complete protein which is also gluten free.

SERVES: 4-6

NOTES: Store in an airtight container for 4-5 days

ALLERGENS: Nuts (almonds)

Method:

Add the quinoa and the vegetable stock to a saucepan and bring to the boil, cover and simmer on a low heat for 10-12 mins until the water has been absorbed and the quinoa is cooked. Remove from the heat and spread out onto a baking sheet to cool to ensure it does not overcook.

Meanwhile chop all the herbs and vegetables and place in a large bowl.

Make the dressing by whisking the lemon juice, spices and oil in a small jug.

Bring the tabbouleh together by adding the cold quinoa to the vegetables and herbs along with the dressing, mixing well to combine.

Stir though some of the pomegranate seeds and flaked almonds reserving a few to garnish.

Serve with bean burgers and relish or as a side to meat skewers or grilled fish.

 

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March recipes: Not your average Joe!

Round & About

Veggie

Fitness star Joe Wicks –AKA The Body Coach – has teamed up with cancer charity Macmillan to share some veggie recipes for March

Rosie’s Beautiful Lentil Bolognese

Ingredients:

• 2 tbsp olive oil
• Large onion, finely chopped
• Two medium carrots, peeled and chopped into cubes
• Salt and pepper
• Two cloves garlic, crushed
• Two sprigs of rosemary
• 200g dried green lentils
• A glass of red wine
• Two 400g tins of chopped tomatoes
• 1tbsp tomato puree
• 60g walnuts
• 1 tbsp balsamic vinegar
• Cooked pasta of your choice
• Grated cheese, to serve
(optional)

This one [inspired by Joe’s wife Rosie] is a great recipe to make ahead. It will keep in the fridge for two or three days and freezes very well.

Method:
Add the oil to a saucepan over a low heat. Tip in the chopped onion and carrots, along with a pinch of salt and pepper. Cook for six minutes until mostly softened. Stir in the garlic and rosemary sprigs. Cook for another minute until it smells fragrant, then tip in the lentils. Give everything a good stir, then pour in the wine.

When most of the wine has bubbled off, chuck in the chopped tomatoes, then re-fill one of the tins with water and pour it in. Stir in the tomato puree then leave to cook for 20 minutes, until the sauce has thickened and the lentils are soft. When the lentils are nearly cooked, toast the walnuts in a dry frying pan over a medium heat until lightly browned and smelling nutty.

Allow to cool and roughly chop, then add them to the pan. Stir in the balsamic vinegar and season your bolognese to taste, removing the rosemary sprigs. Serve with cooked pasta and, if you’re like me, loads of grated cheese on top!

l To support this fantastic charity please visit www.macmillan.org.uk

Peri-Peri Halloumi Burger

Ingredients:

• 3 tbsp peri-peri sauce
• 100g halloumi, cut into four slices
• 1 tbsp mayo
• One baby gem lettuce
• 1 tsp freshly grated ginger
• One medium tomato
• Burger bun

Method:
our two tablespoons of the peri-peri sauce into a shallow bowl. Add the halloumi slices to the bowl and turn them so that both sides are covered in the sauce. Leave to marinate for a few minutes.

While your cheese is marinating, stir the remaining peri-peri into the mayo. Separate the lettuce leaves and slice the tomato into rounds. Warm a dry non-stick frying pan over a high heat. When it is hot, chuck in the halloumi slices. Dry fry for two minutes each side, spooning any of the leftover marinade over the cheese as it cooks so that it becomes sticky and crisp. Take off the heat. Toast your burger bun, then spread the base with spicy mayo. Stack in the halloumi, lettuce and tomato.

Avo & berry breakfast pot

Ingredients:

• Half an avocado, flesh scooped out\
• One small banana, roughly chopped
• Two handfuls of mixed frozen berries
• 2 tbsp natural yoghurt
• 1 ½ tbsp rolled oats
• 1 ½ tbsp. mixed seeds
• 1 tbsp almond butter
• Drizzle of honey

Make ahead – You can blitz the fruit and yoghurt the night before and keep it in the fridge

Method:
Place the avocado, banana, frozen berries and natural yoghurt in a blender and blitz with a splash of water until smooth. Tip into a bowl or pot to take to work. In a dry frying pan, over a medium heat, toast the oats and seeds until the seeds start to pop. Take off the heat. When you’re ready to eat, top the avocado berry pot with the toasted oats and seeds, almond butter and a drizzle of honey

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