20 May

National Vegetarian Week – Vegetable Crumble

  • Vegetable crumble recipe for National Vegetarian Week, a hearty almost one pot meal, I sautéed courgettes separately because one member of the family is fussy about them but you could add to the dish with the rest of vegetables. Use any vegetables you have in the fridge for this dish, onions and garlic are your base.
  • 1 red onion chopped
  • 2 cloves of garlic crushed or chopped and another 2 crushed but to add at the end
  • 1 stick of celery, chopped
  • 1 large carrot, chopped into chunks
  • 1 sweet potato, chopped into chunks
  • 1 leek, chopped
  • 1 tin of chopped tomatoes
  • 1 tin of chickpeas
  • 2 tbsp. of tomato paste
  • herbs – basil, parsley time
  • ½ tsp. smoked paprika

Crumble topping

  • 150g Oats (gluten free if avoiding)
  • 75g wholemeal, chestnut or buckwheat flour
  • 5 tbsp. olive oil
  • salt and pepper

Method

  • Sauté onions garlic, leeks, celery, carrot and sweet potato in pan with 1 ½ tbsp. of olive oil, cook for 8-10 minutes at a medium heat
  • Add tomatoes
  • Fill tin with water and add 1 and ½ of water to pan
  • Add paste
  • Add smoked paprika
  • Add chickpeas
  • Bring to boil
  • Simmer at a low-med heat with lid on for 20-25 minutes

Preheat oven 180C

Crumble topping

  • 150g oats
  • 75g of wholemeal, chestnut or buckwheat flour
  • 5tbsp. olive oil
  • salt and black pepper
  • Mix all ingredients in a mixing bowl until breadcrumb texture

When sauce is cooked through, add to a square oven dish similar to cooking lasagne, sprinkle the oat topping on the top, if you eat dairy, you can sprinkle some cheese on the top.

Cook in oven at 180C for 15 minutes

Serve with Crispy Kale and sautéed courgettes.

crumble sauce 1 crumble sauce finished crumblecourgettes

 

 

 

 

 

19 May

National Vegetarian Week – 5 Ways to Cook Cauliflower

Another vegetable to celebrate in National Vegetarian Week – the humble cauliflower can be use in so many recipes.

  • In NYC I had the most delicious dish called a cauliflower steak, they sliced the cauliflower into steak like pieces, par boiled or steamed it then grilled and served it with a chilli tahini dressing – it was delicious.
  • Roasted cauliflower with curry spices and coconut oil is also delicious and use some of the leaves as well as they crisp up like crisps.
  • Mash cauliflower, steam or boil, then put in a food processor, add seasoning, olive oil and tahini.
  • Steamed cauliflower with a plain salad dressing works well – make up a dressing of olive oil, apple cider vinegar, grain mustard, salt and black pepper and drizzle of the cooked cauliflower.
  • A recent recipe I have tried and it works really well with fish is cauliflower rice. Chop cauliflower up and add to food processor -raw, then whizz it up so it looks like rice, add to a pan with some olive oil, sautéed garlic and onion, let it cook off for 2-3 minutes then add liquid – water, veg stock, almond or normal milk, put the lid on and cook over a medium heat. Remember to season as well. Keep an eye on it, and add more liquid. The trick is to cook it though enough to get flavour and a softer consistency but not so it goes mushy.

Why Cauliflower?

  • Rich in a substance called glucosinates, studies have shown they have cancer protective properties, protecting the body from cell damage and oxidative stress (a process similar to rusting)
  • Good source of vitamins and minerals – C, K Folate, B6 and manganese, magnesium, potassium and copper – nutrients needed for healthy bones, immunity, electrolyte balance and a healthy pregnancy
  • Anti-inflammatory properties – may be helpful for cardiovascular health, obesity and joint health and diabetes
  • Contains a substance that may help with oestrogen dominance, indole-3 -carbinol may assist excess unhealthy oestrogen out the body. This may support symptoms such as PMS and heavy periods.

 

 

17 May

National Vegetarian Week – Beetroot Humus

It is National Vegetarian Week so here is an easy and simple recipe using beetroot. Beetroot with it’s rich purple-red colour that will stain your hands but don’t worry it washes off, is rich in antioxidants, colour in foods mean they may have protective effects against cell damage. Love your liver AND love beetroot. Beetroot contains substances that may support the liver – betain, fibre and pectin. The fibre, folate and betain may support our hearts. Beetroot also contains nitrites which help with the production of nitric oxide, this contributes to the dilation of blood vessels, and some studies have found they may be useful in sport and even brain support. In fact research has shown nitrites found in beetroot can help with blood flow and  and oxygen transport, think brain and heart again. To read more on these studies click here and on other links in this article. You can eat raw grated in salads, juice them, add to soups and casseroles, roast them and serve with sweet potato for a change to potatoes.

Beetroot Humus

2 beetroot

½ tin of chickpeas (200g)

1 clove of garlic

2 teaspoons of tahini (I used black sesame seed paste here but normal tahini works as well)

Sprig of fresh thyme

2 tbsp. of olive oil

Chop beetroot into wedges, place on a baking tray, drizzle with 1 tbsp. of olive oil and season with salt and black pepper

Place in oven and cook for 35 minutes

Let them cool

In a food processor, add all the ingredients and blend till smooth.

Serve with a salad or delicious on oatcakes or on a sandwhich.

IMG_4512